Give the Gift of Fitness this Christmas

Its that time of year again, the holidays.  If you're stuck wondering what present you'd like to give your friends or family this year may I suggest you offer the gift of fitness.  This year I've made available gift certificates for BOOTCAMPS, one-on-one PERSONAL TRAINING, & NUTRITIONAL CONSULTATION sessions. Its the perfect gift for that person who's difficult to shop for, needs that extra nudge to get fit or has trouble keeping that recurring new years resolution. The gift certificates come in denominations of $20, $50 and $100.  Email or call me for details.

I hope everybody has a happy and healthy holiday season!!
Cheers, Kelly the Trainer

Heart Healthy Halloween

When asked to think of Halloween we often conjure up images of cold weather, scary costumes and bags full of teeth rotting, calorie dense candies.  All things unconducive to our fitness routine.  But I think its about time we revamp Halloween tradition.  I took part in two rather unconventional, but really fun events this Halloween that can help turn this snacking holiday into a more fit festival. 

The first was the Zombie Walk & Halloween Parade held in downtown Toronto, Sat, Oct 26, [ http://torontozombiewalk.ca/ ]. While walking might not seem too difficult, its one of the simplest things we can do to contribute to our good health.  Walking the streets along the parade route, dressed up in your costume is a fun and easy way to burn off some of those extra Halloween treats.  This year I even saw teams of zombies from the Heart and Stroke Foundation riding a group bicycle through the city core.  Then after the 5km parade route everybody gathered in the town square to “boo”-gey down to the band. Good times were had by all.    

The second event was the 5km Run for your Lives, held in Riverdale Park East, Sunday, Oct 27, [ http://therunningdead.ca/ ]. This event was much more intense.  It was a 5km all terrain course, riddled with 20 zombie filled obstacles that you had to run, dash, zig-zag, use team work and emergency problem solving skills to pass through. Completing hill sprints while being chased by zombies is a definite intense cardio workout, not for the faint of heart.  But this event was unique not just for the zombies, but also for its collaboration with the Heart & Stroke Foundation.  There were obstacles that taught the basics of CPR and emergency procedure that could actually save a live (or as they say in zombie terms: make you undead ;)  The exercise and education provided in the 5km Run for your Life made it a heart healthy Halloween event in my opinion. Truly fun for children of all ages.    

So next year make some new Halloween traditions for yourself and your family, renewing your commitment to a healthy lifestyle. 

Core Essentials - The Plank

When working on your core, one of the best and simplist moves I can think of is the plank.  It requires no equipment at all,  just a floor mat for comfort if desired.  It alone can be an excellent core exercise, and once perfect form is achieved, with a few adjustments the difficulty level can be increased for a more thorough core workout.  I've attached an illustation of this move that everybody should be practicing.  Remember - the most common error in form I see people making is lifting their glutes up in the air.  Keep them tight, low and level.

MSC Lakeside - Final Triathlon for 2013

Well its almost autumn now, and it sure felt like it at the last triathlon of the season - MSC Lakeside on Sat, Sep 14.  The overnight low went down to 5C and the air temp was a chilly 10C at start time. It was definitely a wetsuit recommended swim. Despite the cold start, I finished strong. I had my second best tri time of the season at 1:31:55. 

Here’s the race breakdown: 750m swim 17:22 (T1 3:26), 20km bike 44:00 (T2 0:57), 5km run 26:12. 

I’ve been feeling really good with my performance over the last year, and I’m thinking of moving up to the olympic distance from the sprint distance category next season. So there will be no slacking off over the winter for me! You’ll find me in the gym as usual. 

I had an interesting experience during the run portion of the course that I’d like to share with you. Its an experience that highlights the largely mental component of the run.  I was about 4.5 km into the run and the end was just a little further down the road.  I was tired but still holding a strong pace coming into the finish, when I heard one of the spectators yelling at me from the sidelines. I didn’t know who he was, he must have noticed my name on my racers bib, and started cheering me on and told me that I could run just a little bit harder these last 200m.  He told me I could pass those girls in front of me on the homestretch. I don’t know why he told me this, and I don’t know why I listened to him, but his voice stirred something inseide of me and fueled me on.  I pushed it hard for those last 200m and I managed to pass 2 more women in my age category on my way to the finish line. Because of his encouragement I moved up from 16/24 to 14/24 in my age category. It felt awesome. I wish I could have found that guy after the race, as I would’ve liked to buy him a beer to thank him, but I lost him in the crowd.  

The reason I’m sharing this story is to highlight the mental component of the run.  You can always dig a little deeper and push a little harder than you realize, sometimes it takes a push from your trainer or teammate to get you going, but you can do it. Its all in your head, you just need to channel those thoughts down to your legs and get going!  

Anyway, here’s to even better run times in 2014!    

Ontario Women's Triathlon 2013

My second triathlon of the season was the Ontario Women's Triathlon, held at Kelso Lake, in Milton, Ontario on Sept 1.

It seems like my race time keeps improving, and I'm really happy with my performance as I finally broke 1:30:00.  I had a personal best of 1:29:38 and placed 6th overall in my age group.  Here's the race breakdown:
750m Swim 17:20, T1 + 20km Bike + T2 46:00, 5km Run 26:19

In my continued racing improvment efforts, I finally upgraded my road bike for a proper specialized racing bike and the results are obvious.  Not only did it help my cycling portion, but the lightweight frame meant my legs were less tired during the run and I shaved another 1.5min off my run.

Swim, Bike, Run!!! I love this sport!

Toronto Island Triathlon 2013 Results

As part of the MultiSport Canada Triathlon series (http://www.multisportcanada.com/) the Toronto Island Triathlon was held this past Sunday.  The weather was a perfect sunny 17C in the morning and 27C later in the afternoon, and light winds made for excellent racing conditions. 

I’m happy to say that I had a great race time of 1:35:30.  A big improvement over last year. Here’s my race breakdown: 

750m Swim 19:08, (T1 3:21) 20km Bike 44:23, (T2 0:57) 5km Run 27:44.   

All the time spent cycling really paid off, as I shaved 8 min off my bike time, which I’m most pleased with.  And it seems those elastic laces really did speed up my T1 time after all, so kudos to them.  I’m excited about my upcoming race at Kelso Lake next weekend. Maybe if I push it just a little harder I can finally break that 1:35:00 mark.  Here’s hoping! 

And here are some action shots for fun:

Triathlon Season 2013

Its Triathlon season again!  And this year I’ve registered for two races: the Toronto Island Triathlon on Aug 25, and the Ontario Women’s Triathlon, at Kelso Lake, on Sept 1. Hopefully, none of the swims will be cancelled due to poor water conditions and none of the races will be modified to duathlons, like what happened to me twice last year.  So keep your fingers crossed!

With less than a week to go my mind is very focussed on the task at hand.  I’ve been trying to get down to Cherry Beach for some open water swims to compliment my pool training. And with the addition of a wetsuit to my gear bag this season I’m optimistic for posting my best swim time yet.  

The other gear change I’ve made this season is elastic laces.  I’ve swapped my old fashioned tie up laces for these speedy laces that I see some racers use to help reduce their transition time. That might save me 30 seconds, I suppose at most. But it all helps, as T1 is the worst time guzzler. 

Other than those 2 additions I’m using the gear I had last year from cycling and running and I’ve just been trying to get as much time training for both as I could squeeze in.  Basically I’ve been doing some form of cardio for at least an hour, 6 days each week all summer.  Let’s hope this is enough for a decent time. I’m hoping for 1h:35min - 1h:40min for the Sprint Triathlon course (750m swim, 20km bike, 5km run).

So wish me luck, and wish for good weather too, and I’ll be sure to post this years race time for all to see. 

Words to live by:

Race Report - Tough Mudder

We did it!!  Tough Mudder - May 11, 2013

10 mile (16.5 km) obstacle course at Mt. St. Louis Moonstone ski hill, just N of Toronto

Weather - Temp: High 13C, Low 3C, Wind: NW 30km/h

Course Breakdown:

1. Glory Blades - overcome 2 high wooden walls built into ground on an angle 
2. Arctic Enema - freezing ice cold water obstacle requiring complete submersion 
3. Funky Monkey - cross the monkey bars over water 
4. Kiss of Mud - belly crawl in the mud under barb wire
5. Electric Eel - crawl through cold muddy water overhung with electrified wires
6. Cliff Hanger - muddy sprint up a very steep slope
7. Fire Walker - run across a smoky fire engulfed trail
8. Hold Your Wood - carry a heavy piece of wood for a half-mile
9. Dirty Ballerina - jumping over a series of 4ft wide mud pit trenches
10. Trench Warfare (cu chi like tunnels) - long, dark, narrow, winding mud tunnels 
11. Walk the Plank - 15ft leap off a steep wooden structure into deep muddy water, climbing out using a cargo net
12. Mud Mile - run a mile in deep mud
13. Greased Lightning - descend a steep hill covered in snow/mud
14. Berlin Walls - two 12ft high walls you must scale (no ladders or rope)
15. Underwater Tunnels - in a lake, swim under 3 barrel obstacles and across to shore
16. Balls to the Wall - using a rope scale a 15ft high wall (up and back down)
17. Wounded Warrior Carry - carry a teammate across of mud field
18. Smoke Chute - slide down 15ft high, dark, smoke filled chute into cold muddy water 
19. Cage Crawl - while floating through water on your back, just barely keeping your head above water, pull yourself/swim through a wire cage
20. Boa Constrictor - crawling through narrow pipes in wet cold muddy water
21. Everest - a quarter-pipe type obstacle that you must overcome with the assistance of teammates 
22. Electroshock Therapy - running through wires electrified with 10,000 volts

This course was an incredible test of physical and mental stamina, endurance and grit using several techniques including fears of cold, heights, electric shock, deep water, heavy objects, long distances, fatigue/exhaustion and teamwork skills.  

The physical test of this event was obvious enough, but the many different ways it challenged you mentally was surprising.  It wasn’t just finding ways to keep going when you felt tired - like you would through a normal race - but finding the inner strength to keep going when you were tired, cramping, sore, shivering, freezing cold, and knowing that you were running toward another obstacle that would make you even colder, that was the hardest part for me.  I am envious of the people who did this race in Florida I must admit!  

I found my mind drifting to strange places to find coping skills to keep going.  A personal strategy I suppose.  I turned to others to make silly jokes about all of us on the mountain.  And at one point after emerging from a particularly muddy obstacle I turned to my teammate and while fixing my pony tail asked her how I looked.  We burst out laughing.  There were many of those moments and they helped me through. Silly but uplifting.  Anything to keep our spirits up.  Honestly, I found the mental component more difficult than the physical component. 

In my personal opinion, the most challenging obstacle was the arctic enema due to the sheer mind-body numbing cold which basically sends your body into a state a shock.  Perhaps its obvious then that my favourite obstacle was the firewalker :) 

The obstacles Balls to the Wall, Walk the Plank, Trench Warfare, Everest were a lot of fun to do.  I think I would have enjoyed more of the water obstacles if it wasn’t as cold. 

I was more worried about the electricity obstacles (electric eel and electroshock therapy) than I needed to be.  While 10,000 volts sounds scary, it felt similar to a bad pinch or slap to me.  Just keep low and fast. Not so bad.  There were AED there if needed but thankfully I never saw it in use.  

My recommendations for the course:

• wear gloves for the monkey bars for better grip
• wear a swimsuit under your outfit for the many water events (esp. in colder weather to preserve your body heat)
• capri length (or knee covering) pants as you do a lot of crawling  
• water/sweat proof sunblock
• dress in easy on/off layers, non-cotton, breathe-able material
• comfy blister proof foot wear
• there’s lots of food and water at aid stations so you don’t have to pack any (maybe some gels if prefer them to the solid food).
• have a positive mental attitude!!

Overall, Tough Mudder is an awesome fitness challenge and I highly recommend others to train and go for it too!  You might want to try it in warmer weather, but then again you’re that much tougher for doing it in the cold aren’t you!!  So take a cold shower as part of your training and there you go. Be a Tough Mudder! Boo-yah!!

Here are a couple Official Tough Mudder and Go Pro videos of the actual event that were posted on YouTube:

Video 1: Official Race Highlights (3 min) 

Check out this video on YouTube:
http://www.youtube.com/watch?v=EFNMOMTG0eM&feature=youtube_gdata_player

 

Video 2: GoPro (25 min) 

Check out this video on YouTube:

http://www.youtube.com/watch?v=Dvx3rD2hmLI&feature=youtube_gdata_player

Here are a couple pics of myself and my team:

Tough Mudder Training

Time is getting close for my Tough Mudder Challenge next Saturday, May 11, 2013.  This is my next personal fitness challenge, and I'm lucky to have 3 of my girl friends - the iron ladies - to do this with.  

For those who haven't yet heard of this event here is a link from last years course for some perspective:

http://www.youtube.com/watch?v=sgTpXeV_Z-4

This event is a 10-12 mile obstacle course that has been designed by the British Special Forces for their own basic training. And now they've decided to share it with those fitness enthuasists crazy enough to give it a go.  Myself being one of them :)  We've been training since last fall for this and I'm getting excited.  I've designed bootcamps with rope crawling drills, hill sprints, punishing calisthenics, medicine ball and kettle weight drills for upper body strength and, of course, many laps around the track in order to get our butts in shape for the course.   

Be sure to check my blog in a few weeks time for my race report and some photos of the course and some very exhausted but pumped up ladies! Wish us luck! 

Training Through the Travel - Part 2

As a fitness professional, I always like to lead by example. So during my most recent trip to Cuba this April I kept up my exercise program (as I recommended in my blog last month).  

I packed my resistance band and jump rope, but they weren’t really necessary as the resort had a fairly decent fitness facility on site.  But the best way to exercise on my vacation - by far - was barefoot running on the beach each morning.  I love to jog and to be able to run free on the soft sand, cool seawater lapping at my feet and sea breeze at my face was a wonderful experience.  Beats the heck out of the treadmill any day.  If anything, taking the holiday rejuvenated my running!  That and the fresh pineapple and papaya afterwards, hhmmmm.....

     

And my photo evidence: 

Keep up the hard work everybody!  It all pays off in the end. 

Training Through the Travel

Maintaining a diligent workout routine at home, while challenging at times, is manageable because we can make it a routine part of our daily lives. Like going to work, school, church, music lessons, etc...

But our best of intentions often disappear when we travel because we lose that familiar routine.  Wether its the change in schedule, absence of training partner, or lack of gym access, working out seems to fall by the way side unfortunately.  

I recently encountered this same situation with a friend of mine who I was training for a fitness challenge this spring. She was going to be away for an entire month but still wanted to maintain her exercise program despite the challenges of being away from her trainer and equipment.  

So I chatted with her and designed for her my “personal trainer in a bag” to take with her on her trip - a fitness tool she’ll actually use!!!

In it I placed: 

1. A jump rope for her to use in combination with her running plan to maintain her cardio regardless of weather or orientation challenges.   
2. Resistance band (with illustrated guide) to maintain her strength training (when dumb-bells are too heavy to pack).
3. My fav workout mixed CD (for her to download to her ipod). All songs with upbeat training themes to keep her going.
4. Pilates (or other fitness) DVDs (so easy to pack along with your laptop).
5. My email & blog address, as well as an invite to skype for any long distance advice she might need. 

This small light-weight “personal trainer in a bag” can easily be packed in any suitcase or carry-on, and gives you all the tools needed to maintain a fitness plan on the road, wether its for a week or a month.  

So don’t stop working out when you have to travel.  Just get creative!  

Don’t forget many resorts, hotels and condos have fitness facilities that guests can use, so always pack your sneakers and sweats no matter what.

So good luck out there! Keep on working hard. You won’t regret it. 

Winter Workouts

Don’t let winter get you down.  I’ve found that one of my favourite ways to beat the winter blues is to get outside for a winter wonderland workout.  Cross-country skiing, snow-shoeing or tobogganing with the kids can all be great cardio sessions. 

I offer regular Saturday morning bootcamps all winter long. These winter bootcamps are even more challenging than normal bootcamps because running in the snow is harder on your leg muscles which in turn makes your workout more efficient and a real calorie blaster! 

Here are a couple of pictures of last Saturdays winter workout.  As you can see the medicine balls and kettle weights were more fun to throw in the snow.  So come out and join us!  No excuses!  

Pre-Breakfast Workout?

Good morning everybody!!

I just saw this story on CTV news and it caught my interest:

http://www.ctvnews.ca/health/a-pre-breakfast-workout-may-burn-more-body-fat-1.1134705 

It was originally published in the British Journal of Nutrition.

It discusses wether to eat breakfast before or after your morning workout.  What their research found was that it depends on what your workout goal was.  If you’re looking for optimal performance (e.g. athletes in training) its best to eat breakfast before your workout, as your body needs the fuel. However, if you’re looking for weight loss, its best to eat breakfast after your workout, as your body burns 20% more fat on an empty stomach as opposed to a full one.  

I want to emphasize that breakfast is the most important meal of the day, and should never be skipped. It fuels your body for the day, regulates appetite and metabolism, and is the foundation for a healthy body.  While you should never skip breakfast, it is OK to strategically time your breakfast in order to achieve your fitness goals whatever they might be.   

Have a good one! (Both breakfast & workout, I mean) 

Abs

Let’s talk about abs.  Its one of the most frustrating body parts to tone, and always high on the wish list for new years resolutions. 

Most people think that they can blast their way to six pack abs by doing lots of crunches. That’s really only part of it.  Actually I consider it to be only one third of the process - the other two thirds is diet and cardio. The ab muscles tend to be covered in body fat and only i) sensible eating will prevent the build up of more fat, and ii) cardio will burn off the present fat.  Our abs tend to be the first place fat tends to build on our bodies over time. If you want to see your abs, first you need to diet and exercise off the fat covering your ab muscles, only then will you be able to see the strong muscle you have been developing underneath.  Invest in a healthy diet and cardio first, then the intense crunches.  Now don't get me wrong, doing crunches will still give you a strong core (which is always a good thing) but no one will see that strong core until the belly fat is dieted away and ran off. 

There is no such thing as upper and lower abs.  We have 2 major abdominal muscle groups: 1) abdominalis rectus, and 2) internal/external obliques.  The traditional sit ups and crunches all work on the abdominalis rectus which is one big stomach muscle (aka the six pack) and is often incorrectly thought of as upper or lower ab muscles, but that’s a myth. Isolating those upper or lower areas do not work on different muscles like most people think. This information doesn’t really change the way we work out, but its just a pet peeve of mine :) 

Happy toning!  And good luck with all your new years resolutions!