The Walrus Workout

This was too funny not to share.   Perhaps I should think about branching out into personal training for marine mammals too!

https://www.youtube.com/watch?v=iXJl1fuFAKU&feature=youtu.be

Now go do your sit-ups!!  If he can do it, so can you. No excuses!

The 2014 Yonge St 10km

My first road race of the year was the Yonge St 10K on Sunday, April 13.  Its part of the Canada Running Series - http://www.canadarunningseries.com/crs/index.htm   

It was a cool and cloudy start to the day, but despite the chill in the air and the passing threat of rain, the racing conditions were excellent considering the season.  This race is conveniently located in the heart of Toronto and gives the unique opportunity to entirely take over and run down one of the busiest streets in all of Canada.  

I had a fantastic run time of 46:57, which was over 10min faster than the overall average run time of 57:47.   

In my age category, I placed 29/440 (=6.5%)

In my gender category, I placed 186/3132 (=5.9%)

Which places me in the top 6.5% of the competing runners. I am very pleased with that result!  With continued effort and hard work I hope to get my 10km run time down to 45min very soon. 

A big congratulations to all my friends and fellow runners for the great showing yesterday.  

The Importance of Tapering

As my first road race of the season draws near (Toronto’s Yonge St 10km Run, April 13), I’m beginning to think about my taper (the period of reduced training just before a race), and that it would make a good blog topic, as not a lot is known about why and how runners should taper. 

Intense training in the months before your big race will make your body stronger and faster, but it will also take its toll on your mind and body. And its crucial to let your body heal in the last days leading up to your big event so that you’ll be at your peak performance ability.  

Essentially, a good taper is necessary for your body to “repair, replenish, regroup” for race day.  Reducing the volume of workouts before an event gives you a much-deserved break from the strain of intense training. Tapering allows the body to rebuild tissue damage and to restock energy in the form of glycogen. 

There are 3 important aspects to every taper: 

1.Duration

• taper 1 week for 5km race
• taper 1.5 weeks for 10-20km race
• taper 2 weeks for marathons (42km)

2. Mileage & Intensity

• reduce mileage, not intensity
• reduce mileage progressively 15-20% a week, until you reach a 50% mileage
• some shorter, intense, interval runs should be done replacing your longer normal training runs

3. Rest & Refresh

• rest up and get a good nights sleep especially the week before the race
• help your muscles recover and heal using simple techniques like stretching, massage, icing, and compression garments.
• hydrate by drinking enough water so that your urine is pale yellow in colour; avoid alcohol 24-48 hrs pre-race
• its OK to carb load to re-stock your glycogen (energy) stores 24-36hrs before the race, stick to the carbs you’re familiar with, don’t try anything new right now. 

A good taper will have short/sharp/focussed workouts balanced with lots of rest, plenty of hydration and nutrition, so that you’ll be ready to run your best on race day. 

Trust in the taper! 

Start being great today!

With spring just around the corner today is a fabulous day to start being great.  Just like one of my mentors used to tell me, "Someday is not a day of the week".  So pick today and go for that run, and choose to get on that path to greatness.    

Beating the Plateau

After a significant amount of weight loss people often find themselves plateauing - that is when they level off at a certain weight and find it difficult to lose anymore weight past this point despite a consistent and sustained effort.  This can be extremely frustrating and present a real barrier to further weight loss, self-improvement and motivation. 

But don’t give up! There are several things that can be done to get over that hump. 

We tend to plateau because our bodies adjust to the exercise we are doing over time (including our metabolism).  So we need to kick start our bodies out of complacency once again.  The key is changing things up once more. 

Take a look at your past/current exercise routine. It suited your body’s need at one point in time, but now that you’ve worked hard to improve your body, its also time to improve your exercise routine to match your current needs. So lets give it an overhaul. 

  

Here are a few recommendations that might help beat your plateau:

1. Change up your cardio method.  If you’ve been running on the treadmill for the last three months switch to swimming instead. Or perhaps the rowing machine if you’re not comfortable in the water. Both are excellent forms of cardio, and they will work some different muscle groups than before.  If you enjoy the elliptical machine don’t forget to use the reverse function as well, it will work your muscles in a different way, like running backwards. Its a fun challenge for your body. 

2. Don’t get complacent.  Up the intensity of your cardio.  After spending the last six weeks at level 3-4 on the elliptical or treadmill, maybe you should pick it up a few more levels to challenge yourself at level 6.  Push yourself out of your comfort zone and get your heart rate up. Remember you’re fitter now so you have to work harder to keep up the burn.  

3. Take your exercise outside.  If you love spinning but only take classes at the gym, why not tune up your bicycle and hit the trails at your local park.  Toronto (among other cities) has some great recreation trails for bikes and rollerblades. It can be a whole new experience outside in the fresh air.  You’ll discover its hard work on a live course with hills and live obstacles. And the vitamin D is always a bonus (but don’t forget your sunscreen)! 

4. Join a sports team.  Becoming a member of a social sport team will help keep you accountable for your workouts and make working out more fun, making it less likely you’ll skip it.  Check your city parks and recreation department for spring/summer registration for sports like soccer, volleyball, ultimate frisbee, flag football, etc.  Martial arts clubs are also an excellent choice. 

5. Try pilates or yoga for some intense core work.  Or sign up for a new fitness class entirely. Something you always wanted to try but haven’t gotten around to yet.  Beating the plateau is the perfect time for a new practice.  If you can’t commit to a regular class, a DVD you can play conveniently at home might fit your lifestyle better. 

6. Pump some iron.  Don’t ignore resistance work. More muscle mass will increase your metabolism and burn more body fat which will help meet fitness goals (muscles burn more calories at rest then fat does).  Switch up your resistance routine so you work different muscle groups across your entire body.  Tired of free weights? Can’t always get to the gym as often as you’d like? Try resistance bands or medicine balls instead.  They’re mobile and great for use at home or in the park.  

7. Watch what you drink. There are many ways to rev up your metabolism or cut excess calories from our diet. Try green tea and drink more water, while consuming less sugary drinks and high fat specialty coffees.  If you consume alcoholic beverages be sure you’re aware of how many calories are in each drink, as they tend to surprise people and wreak havoc on diets. Beverages are a huge source of ‘accidental’ caloric intake.  Many people find it easier to cut calories and fat out of their beverages than their food, and that might be the change you need. 

8. Try new recipes. Make it a mission each week to try a new healthy recipe with a grocery item you’ve never cooked before. Been wondering about Quinoa? Bok choy? Kale? Google a recipe and try it out. You just might discover a new weight loss weapon that is delicious and nutritious that your family will love.   

*** Remember, if you don’t make any changes, things will stay the same ***  

Are you happy where you are? If not, shake it up by trying some of these tips. Good luck!!

Discussing 'The Biggest Loser' Controversy

As a personal trainer, I’ve been a fan of ‘The Biggest Loser’ TV show for some time now.  I like how it gets average North American people - and their whole families - excited about weight loss and really motivated to make healthy lifestyle changes.  Even someone like myself, can find inspiration in the form of new workout ideas and fitness drills designed by the elite team of fitness professionals the franchise employs.  

While the promotion of physical activity and healthy dietary choices to curb the obesity epidemic and its associated health risks, is at the centre of the show, and is promoted as the objective of the franchise, it can not be denied that there are also some controversial and potentially dangerous values that can also be taken away from this show. Just look at the title of the show - The Biggest Loser - it promotes extremity which in itself is not always a healthy concept. 

I like the idea of group training, individual counseling, intense workouts, increased confidence, and sensible rewards for achievements, but its unfortunate that this TV series loses track of the moderation outlook with its use of extreme competition, advertisers influence, media scrutiny and huge financial incentives - all factors that may push these contestants to unhealthy actions towards the end of the show.  Its very comparable to the use of steroids in major league sports or the olympics, in my opinion.  When the reward to win is so big sensible choices often go out the window.  

This unhealthy weight loss debate re-surfaced after the final episode of the season aired and the winner, 24 yr old Rachel, lost 60% of her body weight, starting at 260 lbs ending at 105 lbs, with a BMI of 18 which is considered underweight for her 5’4” frame.

Personally, I enjoyed watching Rachel’s journey. I saw a vibrant young woman regain her life and health again.  She won the shows triathlon, I found her very relatable, and I congratulate her on her life transition.  I wish her well and hope she choses to maintain a healthy lifestyle now that she’s no longer morbidly obese. 

Others have not been so kind.  Words like anorexic have been tossed around, and I believe these words can also be just as hurtful as obese and fat. The problem is that this show promotes extremes and the average person can be very easily swayed when the whole world is watching to see if they will fail, or if they will win $250,000 and a car (which she did). We need to remember this show has also become a huge corporate franchise and is big business.   

Now, I have no idea if in the last week she engaged in unhealthy weight loss practices, (e.g. food restriction, stimulant use), only she does. But the fact that her BMI is so low coupled with the surprised look on her trainers faces (who worked with her for so long), hints that she may have.  But I am not one to judge.  Even with my professional fitness background, I can’t say for sure that I might not restrict my eating and overexercise for a couple weeks if I knew I could earn a huge financial reward.  It really makes you think. 

We are all human and vulnerable to all sorts of dangerous influences.  And this should be the real take home message from this TV franchise. Even those with the best of intentions can lose their way in the process, their judgement clouds and true healthy values can be compromised. 

Always remember whats important to you and stay true to yourself, and in this way, coupled with sensible diet and an active lifestyle, you will find that road to health and happiness. 

The mind-body-spirit connection - Exercise to feel and think better.

Just like laughter, exercise can also be the best medicine.  Suffering from a case of the mid-winter blues? Grab your running shoes and hit the gym, it will do you wonders. A good workout will release endorphins and other feel-good hormones that will lift your mood and spirit.  Sometimes when I'm stuck on a problem with work/school or friends, I find a good run or swim will help clear my mind and help me think things through much better.  If I'm feeling angry an intense kickboxing workout or hard swinging tennis match helps me deal with the negativity in an appropriate way.  A good workout won't necessarily solve all your problems but it just might help cheer you up, center you and re-focus your mind, and there's definitely no harm in that!