360fit Blog Favorite Breakfast by Devin Sherrington

I am asked all the time what I eat, and the meal I am asked about the most is breakfast.

People have a terrible time eating breakfast. I used to wonder about why people skipped it so much. When I get up I'm hungry and there's no way I'm skipping it!

Then a client explained it perfectly. She said she skipped it because it took too long and she didn't want to get up five minutes earlier to make it. Makes sense I guess.

I have a way to have fast breakfast that tastes good and is good for you too. It goes like this.

1. Make oatmeal. Not sugar filled oatmeal, real oatmeal.
2. Add extra water to make it a little soupy after it is cooked. (This is important and if you skip this step you will not be happy with the end result.)
3. Add protein power.
4. Add frozen fruit. I like blueberries and apples but it's up to you.
5. Eat.

This is a simple and very quick breakfast. It has healthy carbs, protein, and will keep you feeling full for a while.

I've eaten almost every morning for about 15 years and I look forward to it every day! If you want some changes use different fruit of a different kind of protein powder. That way you get a whole different meal, though to be honest it could be the same every day for me.

Give this a try. You will be impressed with the result!

Devin Sherrington is seven time Best Personal Fitness Trainer Halifax award winner, and owner the award winning fitness studio 360fit in Dartmouth, Nova Scotia. He lives in Fletchers Lake with his girlfriend Lauren and children Reign and Journey. 


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360fit Blog - What to Eat by Devin Sherrington

What do I eat? That's a question I get almost on a daily basis and I'm not surprised.

People are constantly confused on what to eat and how to eat. We are bombarded on a daily basis with new fad diets promising results without work, eat what you want all day and get in shape, eat only soup for a month, do only one workout for five minutes and get in great shape... The lists and claims go on and on.

Bottom line is the fitness industry is full of people trying to get rich quickly, and it's a billion dollar market place. So every day another fad diet comes out with wild and amazing claims. But most of these are complete hogwash.

Here is what I can promise you I have learn in my over 20 years of working in the fitness field, nothing comes without effort and anyone telling you different is not being truthful. There is no easy way.

When it comes to your food you cannot eat junk and be fit. It just doesn't work that way. But there is good news. Eating clean is not rocket science and with just a few small rules you can eat clean.

Here are five simple rules to follow when it comes to food.

1. Eat five to six small meals a day. This means all your meals and snacks are about the same size.

2. Make sure you have protein in every meal.

3. No starchy carbohydrates after five pm. So no bread, rice, potatoes, pasta etc. in the evening.

4. All portion sizes of protein, carbs etc should be no larger than the size of the palm your hand.

5. Eat veggies and fruit in every meal.

Follow those five simple rules and you will see big changes in your body!

Devin Sherrington is seven time Best Personal Fitness Trainer  Halifax award winner, and owner the award winning fitness studio 360fit in Dartmouth, Nova Scotia. www.360online.ca He lives in Fletchers Lake with his children Reign and Journey.

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Fat Burning Zone Devin Sherrington

I get asked about people's fat burning zone every week. And every time I have to say, it doesn't exist.

I know you've seen the charts on machines. Your fat burning zone, your cardio zone. Companies love to put that stuff on there. Of course it doesn't work like that.

You see your body burns calories of fat and carbs all the time, just at differing rates. When you're at about 50 percent of your max heart rate then you burn about 50 percent fat calories and 50 percent carb calories. As your heart rate increase (when you work harder) then you burn percentage wise less calories of fat and more of carbs. That's where the myth of fat burning zone comes from.

But it also breaks down too. If you workout in that "fat burning zone" for half an hour and much harder for half a hour, you will burn way more calories when you work harder. Sure percentage wise you might burn more carbs, but you will have burned so many more calories overall that you will burn many more fat calories working hard than going slower.

That's why it's best not to dog it. When you work out, bust your butt! You'll get in better cardio shape and you'll burn more fat too.

Devin Sherrington is a master personal trainer and owner of 360fit in Dartmouth, Nova Scotia. He lives in Fletcher's Lake with his children Reign and Journey. 

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360fit - How To Read Labels

Ever wonder what to look for when you look at that label on your food?There's a lot on there and can look a little confusing. But there are a few simple things to keep an eye out for.

First look at the portion size at the top. This is the first place the food company will try to trick you. If the portion size is silly (like seven chips and you know you'll eat three times that) then they are trying to pull a fast one. They made the portion smaller than it really is so they can lower the amounts of everything else.

Next take a look at those calories. I'm not a calorie counter but if this is high (say 300 or more) and you're not going to be filled up afterward, then skip it. Good examples of this are soft drinks. Lots of calories and no nutritional values. You want good calories that will fill you, not garbage ones which leave you hungry.

When you get to fat, the big one to look for is trans fat. You shouldn't eat any. It's like glue in your veins and it'll make you die. It's that simple. There is no healthy amount.

And if they say "trans fat free" but there is still trans fat believe it's there. Companies are allowed to have .2 g of trans fat in a serving and still call it "trans fat free". But any trans fat is no good!

Next  look at the carb amount and how much of it is sugar. In some things you will see sugar but it's from fruits, but most times it's garbage table sugar and that will make you fat. If it has sugar then take a look down in the ingredients list. The rule of thumb is that if sugar is in the first three or four ingredients you don't want to buy it.

But they like to trick you by call it things like fructose, glucose, dextrose, galactose, lactose, maltose, corn syrup, high fructose corn syrup, honey, maple syrup etc. They have lots of names for sugar and each  is aimed at making sure you eat it. Look carefully.

And the last thing you want to keep an eye out for in the ingredients list is hydrogenated fat. They only do that to make it last longer on the shelf. And if it lasts a long time on the shelf, it'll last longer in you too. Nothing with the word hydrogenated in it should go in your mouth. Any is too much.

If you get used to reading those labels you'll soon find that about 80 percent of the grocery store isn't good for you at all. But have no fear. The other 20 percent is great. Happy reading.

Devin Sherrington
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The 360fit Diet Rules

I've been thinking a lot about how to make diet rules simple. There are a million diets our there and many of them are total junk. Drinking only juice, drinking only lemon juice, eating only raw food etc. Most of them are just ways to catch people so they will buy the book or the DVD. They don't really help you.

But this week in a moment of inspiration while making my kids supper I came up with a simple rules to follow which work well and are easy to remember. Just think of 360.

3 - The minimum number of liters of water you need to drink each day. This is important so your body can flush fat and run at it's best. Think of it as oil for you car, but in your body.

6 - The number of small meals you should eat everyday. This helps to keep your blood sugars stable and you healthy and shedding fat while storing muscle.

0 - The number of grams of starchy carbs you should eat after 3pm. It's an easy one. If you eat starchy carbs later in the day when you can't burn them off you'll get fat. Period.

So just remember 360. 3L of water, 6 small meals, 0 starchy carbs past 3pm.

So there you are. Three simple rules to follow to eat well and feel your best. Good luck!

Devin Sherrington

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360fit - Go By Your Clothes

Want to know a secret about what kind of shape you're in? Go by your clothes.

I know it sounds simple but it's true. A scale will lie to you. You can gain muscle, lose fat and be the same weight even though you're much smaller. But the scale will tell you nothing has changed.

In fact if you could weigh less and look the same, or weigh what you weigh now and look exactly like you want to look, no one would every choose less weight would they?

Body fat testing can work but calipers are pretty evasive. You have to have someone else grab your skin and pinch it. Not always something you want to do.

And body fat scale isn't great since just about anything can make them read wrong, including coffee, how much you've eaten, had to drink etc.

But your clothes won't lie to you. They are the same size they were two weeks ago and they will be the same size two weeks from now. So if you're exercising and your clothes are looser, you're going in the right direction. If you have to by new clothes so much the better. No matter what, they will always let you know where you are.

So don't get stressed over numbers. They are only a measuring stick and not a great one. Use your clothes or a measuring tape to see the real changes in your body.

-Devin Sherrington

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360fit - Fitness just like job

Sometimes we over think getting healthy and fit. We think about how there are so many things in the way job, kids, spouse, house, cleaning etc. But when you think about it eating right and fitness isn't hard. It's just like your job.

You won't quit your job because you're bored and you won't not bother showing up because you're a little tired. But people use those excuses all the time when it comes to fitness. And the funny thing is, your job gives you all the skills you need to be healthy and fit.

At your job you have to get your work done within deadlines, be on time, not skip days for no reason, multitask etc. And every one of those things lends it self to fitness.

If a client calls you at work and it's important you stop everything and answer the call. Same thing goes for healthy eating. When it's time to eat, don't skip it. Go eat your snack. The ten minutes it takes will make you work better for the rest of the day.

And let's get down to it, you're the most important person you have, and if you're not healthy you've got nothing.

So if you want to be fit, plan for just like you would for work. Build it into your day. Build healthy food into your day. Build enough sleep into your night. If you plan for it fitness can be easy.

Use the skills you have learned and use everyday at work, and apply them to fitness. You'll be amazed if you think of it in a different light. It will come easily. And you won't find yourself trying to figure out how to fit it in anymore.

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360fit - Simple facts about protein from health and fitness

We live in a culture of too many carbs and too little protein. I can't even count the times I've looked at someone's diet and told them, "You hardly ate any protein today." But why is eating it so important?

Actually it's simple. Protein is a major building block for everything in your body. Without it you have a hard time growing hair, bones, skin and muscles. And when you exercise the idea it to grow muscles.

Now you might no be wanting to be big, and that makes sense. But you still need to grow some muscle for fitness. That's what exercise is all about, stressing your body to grow muscle and get in better shape. Because of this you need to feed those muscles. You need protein.

How much? Depends on your sex. If you're a woman who works out regularly then you need about .75 grams of protein per pound of body weight. If you're a man, shoot for 1 gram per pound of body weight.

This means having protein in every meal you eat, which might sound hard, but it's not really. Just start reading some labels, make a protein shake or two a day and you're there. You'll be happy you did when you're suddenly losing weight and getting in better shape.

Devin Sherrington
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360fit - Bedford, Nova Scotia street morning boot camp.

In 10 minutes this street will wake up. Sedgewick place (the name of the street) cares about getting fit, they workout. Three days a week this group pulls themselves out of bed at 6am and goes straight to bootcamp.

What makes this group different? Their bootcamp is right off their curb. 360Fit has been hosting a bootcamp on their street for the last 3 weeks and I have been handling most of their workouts… It has been Awesome!

Here is how my day starts Monday, Wednesday and Friday. I wake up around 5am, grab a quick shower, plan my workout, hop in my car and head over to Sedgewick place.  Being up before the sun has its advantages number one being no traffic, number two no guilt about napping later. Park the car and get out to what is hopefully the sun but recently has been a mix of clouds and rain… no use in complaining though we live in Nova Scotia, I knew what I was getting into. At 6am the warm up starts, 45 minutes later I am heading back to the car usually straight home to nap (advantage of not working normal hours). Everything happens right in the street, everyone brings yoga mats, water and work ethic. This to me is the best way to start your morning.

The best solutions are the simplest ones. This neighborhood does not worry about the common excuses: I have no time, I can’t leave my kids alone (baby monitor on the street solves this problem in our bootcamp), 1-1 training offsite is too expensive, I am not sure what to do when I go to the gym, the gym is boring, I don’t have anyone to go to a fitness class with. They just wake up hit a workout then start their day as normal… easy.

This group of neighbors though maybe a little bit different than your average. They know each other on a first name basis which is rare, they spend time together on the weekend which is rarer but explains the first name basis, and they actually seem to like each other this last point is critical. This has become less and less common unfortunately, but this Bedford neighborhood has found another way to stay connected. When we check Facebook and Twitter (I just got twitter might be a bit addicted at the moment) six times a day, it seems to me that we might have overlooked the simplest connection, our neighbors.

-Ben Costigan
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360fit - Health and fitness options in Dartmouth, Novas Scotia

Fitness and exercise in Dartmouth, Nova Scotia is exploding. Where once there were only a few fitness centers or gyms, and a handful or personal trainers, now there are numerous options for fitness.


With everything from big box chain gyms Goodlife fitness to the YMCA, Dartmouth Sportsplex, and Cole Harbour Place there a numerous options for the do it yourselfers who want a standard gym.

But above and beyond, other fitness studios from Core Essentials and Fitness Plus Matiral Arts and Titans have appeared offering in door boot camps and exercise classes.

There are also outdoor options for group fitness, including boot camps such as Adventure boot camp and Booty Camp Fitness for those who want to be outside for their fitness. Such boot camps are a great way to meet new friends, and challenge yourself in a fun and friendly environment.

For others who want self-directed outdoor exercise there are even outdoor gyms  set up by HRM around Dartmouth to help people become more healthy and fit. These provide a free way to workout, and enjoy the outdoors at the same time.

Dartmouth, Nova Scotia is quickly becoming the place to be for health,and wellness options in HRM.

Devin Sherrington
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360fit - Post fitness eating for better health

What is a “post fitness workout” meal and how is it different from any other meal? Most people seem to understand the basics of what is good to eat, and what should be avoided, however, there still seems to be some questions about what a "post-workout meal" is, and what that meal should consist of.

During exercise, your muscle fibres are broken down (we’'ve all felt that pain), and need to be restored in order to get optimal results. Post-workout meals are used to improve results and recovery time! Follow these three rules to create an optimal post-workout meal!
#1 First of all, it’s important to consume protein in a post-work

out meal. Protein contains essential amino acids, which are needed to re-synthesis muscle protein after a workout. Animal protein is the best source of protein for recovery, because it contains BCAA's (branch chain amino acids) which are known to be very important in the process of muscle restoration. A few example of smart protein choices include: chicken, fish, turkey, egg whites, and whey protein powder. Also, on a side note, for vegans, or those who are lactose intolerant, protein powder derived from plant sources is good option for muscle recovery.

#2 The second component to an optimal post-workout meal, is carbohydrates. Excellent choices are fruits and starches that have a high glycemic load (how much sugar is in them), such as dried fruit, sweet potato, and bananas, because the carbohydrates will be transported to your muscles very quickly, and used right after for recovery, rather than be stored as fat.

#3 Lastly, don't wait too long to eat after your fitness workout. It is recommended that the best time to consume your post-working meal is writhing 30-60 minutes exercises. The body is able to absorb and utilize protein and carbohydrate more efficiently within that 30-60 minute window.

Over all, you can improve your results and speed up your recovery time by incorporating the right protein, carbohydrate and timing into your post-workout meal!

Personal trainer Kaley Hall

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