About Mathew

Personal Trainer at Evolve Fitness

Eating Out Done Right

The world is becoming a busy place with everyone doing their best to survive in a tough economy.  Unfortunately this has created less time for at home family meals and people are forced to eat out frequently or order in.  It is also tough for those who get 30-60 minutes for lunch and their only option is to hit the food court or the closest place they can get a quick meal.  For those who have this problem, there is a solution and I will outline some great ideas for you to get a healthy meal when forced to eat out.

 Sit Down Restaurants:

 -Avoid the burgers and pasta dishes and go for a sandwich and soup/salad. Also save a few bucks and get water instead of a pop or juice.  A burger is bad enough and filled with saturated fat and starchy carbs from the bun.  Accompany that with fries and it is an easy, but unhealthy choice.  Pasta dishes can also be bad as most places use white pasta and breaded meat or fish as a filler.  If you MUST go for the burger, try throwing out the bun and going for a salad on the side with light dressing.  This will cut your calories considerably but still fill you up.

 My recommendation:  Go for the grilled chicken/fish sandwich but don’t eat the bread.  Side garden salad with light dressing or olive oil and balsamic vinegar!

 Fast Food:

 -First of all, you should avoid these at all costs but there are ways to reduce the damage!

 Subway:  I try not to eat Subway too often, but when I do I go for a 6 inch on whole wheat with double the meat to fill me up.  Add mustard for taste and try to avoid fatty dressings like mayo or salad dressing.

 Burger Joints: I know it is no fun trying to eat healthy when eating at one of these places but it is possible (somewhat).  Go for their grilled chicken salad but pass on the dressing and go for a water to drink.

 Tim Hortons: Go for a sandwich and soup combo with a sandwich that has a lean meat and is not pre-mixed (ie. chicken club, tuna salad).  Try the turkey sandwich on whole wheat hold the mayo with a soup and water.

 Halifax ReadersTake full advantage of Pete’s Frutique, this place saves me on a regular basis.  If I don’t have time to make lunch I head to Pete’s.  Their salads are fresh and taste great, just make sure you get light dressing or go with the carb free combo of olive oil and balsamic vinegar!  I go with a small spinach salad with a half roast chicken on rye bread which not only fills me up but gives me a quality mix of nutrients that I need!

 Good luck to everyone and I hope this helps.  If you have any questions feel free to contact me!  All the best in 2010

Matt Benvie

How I gained 10 pounds of muscle in one month!

In March of 2009 I decided to experiment with a diet I saw in a fitness magazine that claimed I could gain 10 pounds in one month.  I changed the foods around a little bit to suit what I liked but kept the calories and nutrient breakdown similar. 

I took a protein and creatine supplement from RIVALUS.  The protein is called PROMASIL and the creatine is called ENCHARGE.  Rivalus products come with a booklet containing a workout and a diet, so I followed the ENCHARGE workout.

Here is the diet:

Meal 1: 1 Scoop PROMASIL, 1 Banana. 1 cup Fibre 1 with blueberries added

Meal 2: 4 Whole Eggs, 4 slices of ham, 2 slices rye bread

Pre-Workout: Encharge, 1 Scoop Promasil

Post Workout: 1.5 scoops Promasil mixed with 1 scoop gatorade powder

Meal 3: Weight Gain shake (Recipe#2 from my previous post), handful of almonds

Meal 4: 2 tuna sandwiches on rye bread.  Tuna mixed with fat free mayo, dill pickles and mustard

Meal 5: Chicken stirfry with brocoli, carrots, mushrooms, green beans, spinach and 1 sweet potato

Meal 6: 1 cup whole wheat pasta, 1 serving extra lean ground beef


If you are looking to add some serious pounds, give it a try.  My only warning is you have to wake up early in order to pack that many meals in.  Good luck!

Great Smoothie Recipe!

Hey Guys

Here is great recipes for a great tasting smoothie.  I have included one great for anyone, and also one great for guys trying to bulk up with good clean calories.

Recipe#1: 1 cup of favorite fruit (I use strawberries and blueberries), 1/4 cup fat free yogurt, 1 scoop protein powder (I use chocolate PROMASIL), 1 cup fat free milk or water.  Add more or less liquid to get desired thickness.

Recipe#2: 2 cups of favorite fruit, 1/2 cup fat free yogurt, 2 scoops protein powder, 3-5 tablespoons natural peanut butter, 2 cups fat free milk.  Add more or less milk to get desired thickness.

Keep checking back for more great recipies and other tips!   Keep working hard,                                    

Matt Benvie