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Whew! It’s 8am and I just got back from bootcamp a little while ago. My shirt is still drenched from sweat (and well, rain on the way home). One of today’s focuses was Combination Exercises.

What are combination exercises? It’s basically working more than one muscle group into a given exercise or set – rather than just doing one. This adds a great deal of intensity and efficiency to your workout. You’ll simply sweat more from the extra calorie-burn that comes from working large muscle groups of the body. Your body was not designed to do one movement at a time so these combination exercises are WAY MORE functional because that’s the way your body actually moves in your day-to-day life.

In this week’s video, Mike talks more about the benefits of Combination Exercises, and provides you with a few you can try on your own.

Video after the jump…

Behind The Cast: Picture Day

In: Behind The Cast, Tommy D

After WEEKS of promising it, I have finally got the FIRST after shots done. Measurements are also done and it’s all pretty mindblowing! And I can’t believe I’m saying this, I really REALLY can’t, but I think that I am starting to enjoy all of this nonsense, just a little. Or maybe I’m just enjoying the fact that whenever I go in to workout with Bryan it becomes nothing but a monster bitch fest about everything which completely distracts me from what I’m doing at that current moment.

OK so here we go.

Tommy March 2nd June 4th
Weight 209.6 195.06
Waist 38.5 34.5
Neck 15.5 15
Shoulders 47.5 46
Chest 40 34
Upper Leg 20.9 22

So what can we tell from that? Well I lost almost 15 pounds so go me. My waist has shrunk 4 inches (REAL inches not Jean inches). The whole part that surprises me with some of these measurements like shoulders and chest, is that they have gone down a few inches, and yet I look physically completely different. So what I’m guessing is that my mantits from back then melted and are started to look like manpecs. So all the fat from my chest and shoulder has melted and is started to firm up and build so thats good. Overall, we’re on the right track. The goal is to get the waist to 32, everything else will come as it may I’m sure.

Now, while I am still a little ways off from being able to put “MUSCULAR” on my manhunt profile, I feel pretty good about the fact that I will be able to reach my goal in time for pride, which as you all know is BOOTY SHORT AND HIGH HEELS DURING PRIDE WEEKEND!

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Fitness Tip of the Week: Washboard Abs

In: Patrick, Sports & Health, Videos

With summer on the way, I thought it’d be beneficial to share with you some fitness tips on a weekly basis. Although I’m a pretty active guy, I’m no expert so you’ll be getting advice from one of the best personal trainers and instructors in Vancouver – Mike Dirks from West Coast Fitness Solutions.

Despite what it looks like with the torrential downpour outside, summer is on the way. What are people most worried about? What their abs look like when they take their shirt off. Immediately you think situps, crunches, go, go, go. Well, as you’ll hear from Mike, there’s more to it than that. He’ll give you a bit of insight into that, as well as demonstrate his Top 3 Favorite Ab Exercises.

The followed video was filmed after bootcamp this morning…

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You’re Invited: My Big Gay Wedding 2

In: Patrick, The Arts, Totally GAY!

Definitely check this out (Saturday June 12th)! Marriage can be mayhem and it doesn’t get crazier than this. Once again director / producer David C. Jones (OUTtv) is gathering an eclectic assortment of actors, musicians and LGBT icons to create a memorable dinner theatre event. Certainly one of a kind!

“There is one day of rehearsal with a script I write and then we just let loose with a crazy show that involves the whole audience.” Said Jones. “Last year we had renegade bands, an indoor pool fight, a nerdy stripper and a battle royale between Miss California and Liza Minnelli!”

The show is unpredictable and hilarious but it also weaves in important social issues concerning Canadians. This year the theme is on queer immigrants and refugees. Sounds like it will be a hoot!

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TRX: Make Your Body Your Machine

In: Patrick, Sports & Health

The past couple months, I had been working out with a trainer, as you may or may not know. For the second half of our time training together, he introduced me to TRX. TRX is training using these suspension cables, whereby you are able to give yourself an entire workout from head to toe using these cables. Normally, I don’t always get into these type of workout tools – you know the type you see on an infomercial. But TRX is actually incredible. I could actually see myself getting one of these and training with TRX on a regular basis.

A lot of the time, when you are working out a particular part of the body with the TRX exercises, you are also using other parts of your body as well, such as your core. This allows you to get a more efficient, full body workout in, in less time. You are also able to increase the level of difficulty with each exercise by making modifications to the exercise as you get better at it, or by increasing the number of reps or speed of a particular exercise. The other thing I like about TRX is that you can workout anywhere with it, provided you have something to suspend the cables from. That means you can take these cables and workout outside on a sunny day, and get a killer full body workout, while catching some rays (wearing SPF of course).

Learn More About TRX after the jump…

Behind The Cast: Down 3.5 Inches

In: Behind The Cast, Tommy D

I’m starting to feel like the Wicked Witch of the west. Not because I’m a raging bitch (even though I can be most times), or because I’m green (which I can be at times…my roommate got the iPad, I totally turned green)but because I’m meltiiiiiiiiiiiing MEEEEEEEELTIIIIIIIIIIIIIIIIING! Haha I have been dying to say that.

I know I have been promising pictures and full measurements for the last couple of weeks but haven’t gotten around to it. Every time we plan to do it, we always forget and then I go out or have a really bad couple of meals and get a little bloated. Speaking of bad meals, can I talk about what happens to me in sunny weather? I don’t know about you, but whenever the weather warms up and it’s sunny (which it has been) I find myself wanted to just get onto a patio, and the gayest fruitiest slushiest drink, and a big burger. I haven’t done it yet but I have a feeling it’s going to happen soon…rull soon.

OK, so I’ve got a waist update for you. I am happy to report that on March 2nd, I was a 38.5 inches around my waist. I am happy to report that right now I am down to 35. Now don’t forget these aren’t jean sizes. Jean sizes tend to be much smaller compared to actual inches. For example, on March 2nd, I was a size 36 jean, and now I can fit into 33. It’s very strange. Probably because it’s a big conspiracy to get people to eat more fast food and get bigger because 34 waist doesn’t sound bad but actual size of 36 does. But I digress.

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Museum of Vancouver presents Fox, Fluevog & Friends: The story behind the shoes, May 14 to September 26, 2010 at 1100 Chestnut Street in Vanier Park. Opening Party on Thursday, May 13 at 7pm. Tickets available at

Meet John Fluevog, Peter Fox and Ken Rice: friends, collaborators, trend-spotters, businessmen, and artists. MOV’s fashion retrospective explores the story behind their footwear companies, from their early days making the scene in 1970s Gastown to acclaim and powerful brand loyalty on an international scale.

“2010 marks the 40th Anniversary of John Fluevog Shoes and I’m thrilled and humbled that my work is being fêted in Vancouver, the city where it all began,” says John Fluevog of this feature exhibition.

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Behind The Cast: Staying Commited

In: Behind The Cast, Tommy D

So I went through two weeks of INTENSE training the last little while. Well, mainly 2 Mondays of intense training, why do you ask? Well I ended being out at the Odyssey on the past two Sundays until the wee hours of the morning. Two weeks ago we did a big show there, and the cast of Burn The Floor (including hunkorama Gary and two of the fiercest chicks I have ever met Karen and Ash) were there. So of course we ended up staying until the lights came on, then came back to my house to hang out. I was pretty much obliterated until 5 am. Then I had to get up for work in 4 hours, and then head to Bryan at Weights101 to do some training. Here’s the kicker, when I woke up, I think I was still a little drunk. I totally tasted the booze still even after dis-infecting my mouth with what felt like acid.

So I ended up having training at about noon-ish (which is the standard time), and it was incredibly hard, at first. Funny enough, even though there was nothing else I would’ve rather done just nothing that day, I felt like I had to prove something. Just because I went out the night before, and was up until the wee hours of the morning, doesn’t mean that that should be my excuse to not train. First of all, all that just burns off the booze, which even though I try to keep it in check, it really is hindering me a bit. But for me not to drink at all is completely unrealistic. It also just detox’s me completely with the oxygen bar post workout, and the detox sauna capsule (which, by the way I completely fell asleep in).

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