Thai Yoga Stretching for Mobility

I am always looking at ways to improve my skill sets as a personal trainer.  As a result, I take regular courses that I believe will help my clients, especially all the athletes I run coach, as well as the people I help manage chronic conditions such as osteoarthritis.  

Last fall I did the first in a series of Thai Yoga Stretching workshops that was aimed at increasing a persons flexibility (see my blog dated Nov 5, 2017).  Today I participated in the second of the Thai Yoga stretching workshop series that was aimed at increasing mobility. 

This workshop was a great refresher on the techniques I learned last fall, but more importantly let me expand on my skill set working further with clients’ major joints (e.g. knees, hips, shoulder, back) and the attached major muscle groups of the glutes, legs, back and arms.   

The elements of Thai Yoga stretching combine deep breathing, accu-pressure, body weight and yoga postures to help release tension in the muscle groups, increase ROM in joints and overall flexibility.  

One of the really enjoyable aspects of these workshops is that as part of the training process participants are teamed up in pairs in order to practice technique.  So half the workshop I end up receiving the Thai Yoga stretches.  I have to admit the deep stretches targeting my psoas (hip flexor), quads and hamstrings were very much needed and beneficial.  After the ‘Assisted Quad’ stretch and ‘Kneeling Leg Arc’ stretch my hip flexor felt much more relaxed that it had been in months, and I believe that it will benefit my run training going forward toward a two big events I have this spring.  

The ‘Forward Fold’ stretch with massage targeted some really tight muscles in my back, especially the lats, erector spinae and QL, which have tightened from all the planks and deadlifts I have been doing all winter to improve my core strength.  There’s no feeling quite like that of a back free of tension, which allows one to move without restriction.  

These stretches are just a few of the many I learned. 

If you are interested in seeing and feeling what Thai Yoga stretches can do to improve your athletic performance, reduce recovery between tough workouts or just improve your overall quality of life, then contact me for a Thai Yoga stretch session.  You’ll be amazed how it will relieve muscle tension, increase ROM, flexibility and mobility.  

Why not feel and perform your best?!

Here are some photos from todays session:

These pictures are of me stretching the hip, adductor and VMO (muscles of the inner thigh and quadriceps) of my partner, Andrea Leplae of Fuzion Fitness.  Thanks to Debra Dumont of Navina Thai Yoga Therapy for taking the pictures at todays training session.  And also thanks for the Can-Fit-Pro Academy for hosting the workshop. 

Chilly Half Marathon 2018

Burlington's Chilly half marathon is a race I've done three years in a row now.  Its a staple event in the Southern Ontario run circuit with several elite athletes, including olympians Reid Coolsat and Krista Duchene all competing.  Personally, I like it as its a fun winter event to run in the off season to help me prepare for my spring marathon.  I like to play around with pacing strategies and see how my endurance training has been coming along this far in the early stages of my marathon training plan.

While lots of running is always part of the plan, getting sick is never part of any athletes plan, but sometimes it happens and there is nothing you can really do about it, except try to tough it out.  Unfortunately this year, I came down with a nasty sinus infection a few days before the event on March 4th.  I was not alone in my misery, several other runners lined up for the port a potty were all complaining of their various symptoms of malaise. 

I had planned to hold a pace of 4:45/km, and for the first 3/4 of the race I was able to do just that.  But I started to struggle with my breathing at about the 16km mark and continued to do so for the last 5km of the race.  My run splits tell the story...

The last few km I was battling a side stitch from the laboured breathing due to the congested sinuses, but I persevered and laid down a strong finishing kick when the finishing line came into sight.

I finished the half marathon in 1:42:56 (pacing 4:53).  My 2018 time was 32 sec off my personal best from last years event when I ran 1:42:24 (pacing 4:51).  Considering I was suffering through a nasty sinus infection, 32 seconds off my PB doesn't seem so bad. 

I always like to take away a positive from every event I do, and I think I performed well all things considering. Holding a strong pace indicates that my marathon training is coming along well and on par for a strong spring marathon on May 6 where I'll be running down another BQ (Boston Qualifier), hopefully in much better health, cold free/sinuses clear!

As always, I came away from this race with another sweet long sleeve fleece tech shirt that is super great for winter running, as well as helping me survive the rather cool temperatures of the gym that I work at (think draughtiest room ever).  Shout out to New Balance for their support for the clothing over the last three years!

Looking forward to coming back to this event next year to lay down a new PB and hoping to finally break that 1:42:00 time that I seem to run so consistently at this event. 

My March Madness - time to start racing again!!!

It’s March already.  Where is 2018 going? This weekend is my first long course run of the year - the New Balance Chilly half-marathon in Burlington, Ontario.  Its my third year in a row running this race. I keep coming back to this event because its a great tune up for my spring marathon, its a fun/fast/flat course, and you get some great swag (e.g warm & comfy NB running tech fleece shirts) and yummy chilli to eat afterwards. 

The week before a race I always have to think about how much running and recovery I should do to be rested and ready to go.  This period is called the taper period, and the amount of time I taper depends on the distance of the event.  For half-marathons (21.1km) I like to taper 7-10 days, whereas for a full marathon (42.2km) I'd taper 4 weeks.  I have to remind myself to reduce my mileage, keep up intensity (in shorter bouts only), ensure I get my rest, and oh yeah, eat well, but not too well...basically: 

On the bright side, I always like to treat myself to a massage to work out any knots and muscle tightness that have built up in the training process, and make sure my IT band is nice and loose by spending some extra time on my foam roller.   This is me putting on my brave face, as I work out the last remaining knots of my IT band.  Grin and bear it girl!  I know I'll run faster if I'm nice and loose.  Tight muscles can reduce range of motion (ROM) and stride length resulting in poorer performance.  Every runner needs a good foam roller. 

Last year I ran 1:42:24. This year I really hope I can break the 1:40:00 barrier.  I’ve been thinking about my race strategy for this year, and comparing it to what I did last year.  On reflection, I started too aggressively, pacing at 4:30min/km. I got caught up in the excitement and tried to hold my 10km race pace, but I paid for it, and hit the wall at the 15km mark, and struggled through the last 6km.  This year, I plan to pace more conservatively at the start, 4:45min/km, be more disciplined and finish stronger.  Let’s see what happens on Sunday.  Wish me luck! 

What lies ahead for 2018...

I'm a very goal oriented person.  I like to start each year off with a clear list of goals that I'd like to achieve - both for myself and my clients.  It provides a template in which to build workouts and a timeline in order to get things done. 
I'm in the process of organizing the racing schedule for this year and to hold myself and my team accountable I wanted to put it all out there in my blog, because this helps make it real ;)

So here is the tentative list of races for 2018 where I will be either racing for myself or coaching my clients:

1) Jan 1 - NYE Midnight Run (2nd place in AG, 25:15) 
2) March 4 - New Balance Chilly half-marathon
3) April 7 - Race Roster Spring Run off
4) April 28 - Terra Cotta Trail Race
5) May 6 - Goodlife Fitness Toronto Marathon
6) June 3 - Ride/Stride for Heart 100K cycling
7) June 24 - TriMuskokan Triathlon
8) July 8 - Ironman 70.3 Muskoka Triathlon
9) Aug 18 - LOST swim race
10) Sept TBA - RBC Run for the Kids 15K
11) Sept 8-9 Haliburton forest trail run weekend (potentially my first trail ultra-marathon)
12) Oct 21 - Waterfront 5K-marathon race weekend

Now that the schedule is out there its time to get some work in. 
I'm going to suit up in my favourite & fast New Balance runners for my run training, and couple that with smart nutritional advice on healthy food to fuel all that training (think whole foods, unprocessed, simple ingredients with lots of veg, fruit, nuts & protein - a blog on that with my favourite training snacks is soon to come I promise - stay tuned). 

Time to tie up those laces on my favourite runners and get going. 
Look out 2018 - its going to be a fantastic year!

Not Your Typical Valentines Day Blog

This isn't your typical Valentines Day blog.  I'm not going to suggest you go buy flowers, chocolates or a fancy dinner out at an overpriced restaurant for your partner.  These presents are well meaning but incredibly short sighted and only meant to placate your partner in the short term. If you really love your partner, then give them a gift that shows you really care about them - give the gift of fitness.

By exercising with your partner, it shows that you want to live a long and healthy life together. You're in it for the long haul.  That you want to do exciting things together, heart pumping activities that make you happy to be together.  By staying fit, you'll both stay healthy for the long term, reducing your chances of obesity, heart disease, cancer and other debilitating illnesses that reduces the quality and longevity of both of your lives.

So find your favourite activity and go do it together as a couple. For those who don't play regular sports, it might be something as simple as going out for a night of bowling. Have you been curious about that axe throwing league? Give it a go!  Already play some team sports in college? Continue in an adult league such as soccer, ultimate frisbee or volleyball.  Up for a bigger challenge? Why not sign up for your first sprint triathlon and motivate each other to the finish line?  Or why not just go on a lovely hike together.  It doesn't have to be complicated.

Working out together will tighten your bond, give you a chance to learn even more about each other, work on communication, trust and team-work skills, oh and not to mention, realize how great your partner looks all sweaty and pumped up!

If the gym is more up your alley, I've been doing couples workouts for several years now, and they've been a big hit.  Workouts can be tailored to both persons abilities, with the stronger partner helping the weaker partner in lifts, which really helps cement the relationship in the area of reliability and trust.  Fun contests, such as the popular who can plank the longest? or who can row the fastest in 5min? inspire the couples competitive nature, especially since the loser often has to do the laundry for the next month (or other agreed upon wager of their choice).

If you love your partner, workout with them, in whatever activity you both enjoy.  It will increase your bonding time, enhance your life and ensure you both stay healthy for yourselves and your family.  Don't you want a partner with a strong back, amazing glutes and a healthy heart?  Of course you do!

Remember - the couple that sweats together stays together.  Celebrate your love and life with a fun workout today!  Don't forget to use the post workout time to nourish each others cravings.   Snack on some sweet dates, a tasty Larabar, or sliced sweet fruits like strawberries and bananas to refuel after the workout for a healthy and sensual snack.

And hey, if you are single, go workout to show how much you care about your own health and celebrate what a fantastic person you truly are.

It is OK to be uncomfortable. It is really good for you actually.

Are you sitting comfortably? Then let’s begin. 

I want to discuss comfort and discomfort, and what these concepts mean for your fitness. 

People do not like to feel uncomfortable. Most of us plan our day, our entire lives, in ways in which we can maximize our comfort, even pleasure when possible, it’s in our nature.  And as a society, we’ve gotten pretty good at it. No, I should say dangerously good at it.  Are you cold? Put on a sweater. Are you hot? Turn on the AC.  Are you hungry? Order food delivery right to your front door.  Feeling lazy? Order an uber.  Need to get to the next town over? Drive in your car.  Is your car too small? Buy a minivan.  See the pattern... You don’t have to change yourself or your bad habits because you can change your environment to suit you. 

Today, people rarely exist in a state of discomfort because we’ve gotten so good at ways of relieving our discomfort.  When a person has gotten so used to being in their comfort zone constantly they do not like leaving it. However, staying in our comfort zone too long often leads to weight gain, poor physical performance and, inevitably, health issues such as diabetes, cardiovascular disease and joint pain. 

When a trainer suddenly asks a client to change how they eat, and to exercise harder, that person must leave their comfort zone, which most people are not willing to do.  Ultimately, if a person wants to improve their health and fitness, then need to be willing leave their comfort zone - they must be OK with being uncomfortable.  

Many of my clients feel discomfort when I ask them to get up early for a workout (sleeping in your bed in much more comfortable), or when I ask them to stop eating added sugars (not giving into the cravings makes them uncomfortable), or when I ask them to lift heavy weights (the muscle soreness the next day makes them even more uncomfortable).  But its very necessary for clients to see through the short term sacrifice while their body adapts, into order to meet the long term gains in performance, health and fitness.  

When you stop eating oversized portions, and start burning your fat reserves, you will become hungry and it will be uncomfortable to you.  And most people quit healthy eating plans because they are not prepared to be hungry - which is a kind of discomfort.  You will not starve on a diet, but you will be uncomfortable until you lose the excess weight.   Are you prepared to be uncomfortable? Because that is absolutely necessary for successful weight loss. 

When you start exercising you will push your body harder than you’re used to.  Your muscles will burn with lactic acid. You will have to focus your breathing patterns. You will be tired. You will be sore.  Are you prepared to feel these discomforts? Because these are feelings you must experience in order to be make your body stronger.   

When increasing your performance you will be asked to push your body harder then you normally would.  Are you OK with leaving that safe comfortable zone and attempting that first and higher box jump?  Your mind is not completely convinced your legs will reach that new height, but you have to be brave and try, otherwise you will stay in the same place.   Do you want to stay the same, or do you want become better?

Too many people quit when they feel this discomfort.  But you have to welcome these feelings, embrace them even, as they are necessary for change. 

You may have seen various inspirational meme’s floating around the internet saying things like: “Great things never came from comfort zones” and this is very true. It takes hard work, uncomfortable work, to achieve greatness. Finding the best version of you is not going to be easy.  But if you’re willing to leave your comfort zone you can be greater than you are now.  A better, stronger, faster, fitter version of you. 

So this year, instead of quitting your new years resolutions when things get hard - when they get uncomfortable - change your mind and embrace the feeling.  Its good to be uncomfortable.  Its quite necessary actually.  

Unsure about the process? Let your personal trainer guide you and keep you safe while pushing you hard.  I highly recommend picking a personal trainer who has achieved goals similar to those you are working towards, as they will intimately know how it will feel to be working through those tough moments.  

New Years Resolutions

Oh 2018.  A brand new year is upon us.  New years day and the whole new year laying like a blank slate before us, fills us with the promise of what can be. If you can dream it, you believe it can become a reality.  

But let's be honest, looking back, how many of your new years resolutions have you actually stuck to long term?  The twenty pounds you swore you would finally lose?  The promise to take up running and stick to it at least three times a week? To train for and complete your first triathlon?  To start eating healthy by figuring out what a proper portion size actually is? To commit to a strength training plan to deal with your back pain?  All of these are achievable and realistic goals for most people, but in order to make these happen in real life you need to plan for it. 

In my career as a personal trainer, I’ve seen many resolutions fail and succeed. What made the difference in success and failure, was always the same key features: 

1. They picked realistic and meaningful goals for themselves, personally

2. They laid out a SMART plan (Specific, Measurable, Attainable, Realistic, Timely)

3. They hired a coach/trainer to help keep them accountable and on track when they began to falter 

These three acknowledgements were always present when a resolution stuck through the end of the year and beyond, to forming true long term goals.   

What are your new years resolutions? I would love to hear your hopes for the new year, but more importantly I would love to meet with you to lay out a solid plan to make your resolution a reality.  

Email me: contours.personal.training@gmail.com and lets make 2018 your best year yet!