Wellness-Vancouver

2012-01-12T13:43:00.000-08:00

It’s a new year!!! Wow - 2012. For some, now is the time to kick-start that new Strength and Fitness Program, but for others, now only marks halfway in a dedicated training program which can lead to the peak of physical fitness in the coming months.

Regardless of where your fitness lies, with the seasonal festivities out of the way, now is the perfect time to settle down, get some work done and Reward Yourself with Exercise. After years of working with every type of athlete, from serious to recreational, I've seen the affects of regular exercise and the resulting fitness that spans positively into every aspect of their life. I’d also like to emphasize how important the consistency is, and not just the intensity that makes the difference.

Ok, maybe you knew that? But keep reading.

It’s important to pick activities that you find fun, enjoyable, and challenging. Here 's the top 7 reasons why I think you should set your physical training program to top of your priorities this year ... and stick to it.

Feel Good about Yourself – Bulk up or Trim Down.
Energize the Mind
Go Faster, Higher, or Stronger
Reduce Your Work Stress
Beat the Winter Blues (or that nasty cold that everyone else has.)
Improve those Trouble Areas or Ailments
Have Some Fun

FYI: Here are some of the services I can offer you this year as a Registered Kinesiologist through The Bentall Centre Athletic Club

1) An Exercise Appraisal – As a Bentall Club member, come for free and set your Fitness Benchmark to Witness your own improvements through out the year with your VO2max(aerobic capacity), Body Composition, Musculoskeletal Ability, and Body Kinesthetics.

2) A Personal Training Coach – Strength and Fitness sessions which are both effective and engaging which aim to leave you inspired ... not expired.

3) Outdoor Recreation – Believe it or not there is a vast array of Trail Running, Mountain Biking, and Climbing right at our doorstep. Let me be you guide through a lucrative personal stock of Vancouver’s best inner city single track and outdoor fun… And be back in the office with in an hour!!!

4) Functional Capacity Evaluations – If you require FCE’s or medical legal documents we offer ½ day to 2 day evaluations which are used to objectively evaluate a client’s present functional capacity and physical limitations. The reports are clear & concise and provide the readers with a better understanding of a client’s current ability. This service is available in conjunction with Marpole Physiotherapy and Rehabilitation and uses the BTE Functional Testing Systems which employs highly accurate real time monitoring and standardized testing procedures with reference to peer reviewed literature. These reports set a new standard for the quality and speed of production of the Functional Capacity Evaluation.

Lastly, here's my focus this year as a Kinesiologist as I endeavor to improve my wellness craft: I have found great interest in these topics and will add them more completely to the list above shortly. I'm training in...

Ohashi Shiatsu – Studying with Ohashi Institute to get a better understanding for the healing arts. www.ohashiatsu.org

Anatomy Trains – Advanced Posture Training to gain more knowledge of myofacial meridian theory by Thomas Myer and apply it to specific posture training techniques to restore balance to people’s bodies through movement. www.anatomytrains.com

Gymnastic Strength Training – to integrate some of the proven essentials of gymnastic body-weight strength exercises for real functional strength improvements for myself and my clients. Via Christopher Sommer. http://gymnasticbodies.com/

Here's to a great year in WELLNESS!!!

Make it Happen

2011-10-06T19:58:00.000-07:00

Hi!

A few things to catch you up on regarding the last couple of posts…

1) The Vancouver to Whistler GranFondo was awesome! They couldn’t have ordered a better day to take a ride from Vancouver to Whistler. My job as a bike medic was great, and I’m glad to have finished the race without having to attend any medical emergencies. My time was a leisurely 4hrs 50mins. Although, next time I’ll skip the bike commute from home and save myself the extra 15km before a 121km ride. Chalk that one up to experience.

Hoorrrah for Bentall Centre Athletic Club members: Michel Pelletier 4hrs 20mins, Mike Fertuck 3:55, and Damon Williams who finished with the lead pack at 3hrs 33mins. WOW! (Probably more members whom I’m not aware about – Yaah hooo!)

2) Our Bentall Floor Play Ball Hockey Tournament was postponed to Saturday November 19th due to lack of entries. So… C’mon get off your asses and sign up!! It’s cheap, it’s for charity and it’s going to be a blast!

Please follow http://www.regonline.com/bentallfloorplayballhockeytournament to enter yourself and or/a team for Floor Play on November 19th. More details about event written below

Last, Some Inspiration...

3) Do something real every day. Like really exercise. Ignore all that talk out there about exercising three or four days a week. Ignore it! (Like the cholesterol guidelines… ) 3-4 sessions of physical activity a week is the bare minimum. This amount could be equated to a desperate plea from the medical profession to a nation of couch potatoes.

Just know that your body craves the daily chemistry of exercise. Whether the exercise is long and slow, slow and steady, short and intense; is less important. What is important is the “dailyness” of it. Be consistent and be physically active six days a week.

Experiment with what you like to do. Remember the whole point is to give your body and brain sustained signals to grow younger. Regular exercise will achieve this. Try it. It works.

Bentall Floor Play - Ball Hockey Tournament

2011-09-08T09:18:00.000-07:00

On Saturday November 19^th we are please to announce that the Bentall Centre Athletic Club will be hosting a ball hockey tournament in the Bentall 4 parkade. Known as “Bentall Floor Play”, 16 teams will be going head to head in a 4 on 4 double-knockout style tournament, with 50% of the proceeds going to support the BC Cancer Foundation.

The event starts at 10am and will feature complimentary refreshments from Molson Canadian, and catering from the Ringside Lounge. All teams competing will receive logoed T-shirts, food, refreshments and of course a chance to win the coveted Bentall “Floor Play” Cup! DJ Alltunes will be mixing it up all day to provide a festival atmosphere that will rock the downtown core.

The registration fee is $50 per individual or $200 for a team of 4. We are still looking for teams to fill the competition roster. Please call 604 837 6026 for entry details or email cameron.a.hunt@gamil.com. Or call the club 604 689 4424 and ask for Robin Russell.

The location of the tournament is on levels 1 and 2 of the Thurlow Parkade, and is found just off on the cul-de-sac of Eveleigh Street, which is just off Thurlow Street between Dunsmuir and West Pender. You can also find us by entering the Bentall Centre Athletic Club, which is located in the lower plaza of Bentall tower 4 at 1055 Dunsmuir Street Vancouver.

Please bring your hockey stick and gloves are recommended. We are encouraging Co-Ed teams, featuring small nets (no goalies), and Non-contact family fun. All friends and family are welcome to come play, or just enjoy the event.

I hope to see you there!!

Cameron

GranFondo Whistler - Sept 10th 2011

2011-09-04T12:33:00.000-07:00

I’m pretty excited to be apart of the RBC GranFondo Whistler this summer. There’s so much happening around this year’s Sea to Sky bicycle festival, I barely even know where to start!!!

How ‘bout here…

This year I’m volunteering with the medical team. Talk about an awesome job!! My role is to ride the course, provide first aid (hopefully no casualties), and officially drink beer at the finish line. I knew this position was for me when I volunteered for the Granfondo Kelowna earlier this summer. I remember seeing the bike medics pull into the finish line full of smiles and then enjoying a few cold ones. Man was I envious! Not only did they get to ride the course, but as soon as the race was over… refreshments!!! Ahh the life! Thanks to Dr. Sian Spacey for giving me the opportunity to be a part of the team. Whoa Yeah!

The other role I’m involved in this years “Fondo” is the rider package program. My job to assemble and distribute 7000 rider bags with the help a small army of volunteers. Inside the rider bags are all the free sponsorship items like coffee, chocolate, water bottles, socks, batteries and the like. After stuffing them full of loot, we will then distribute them one by one when the riders come through the plaza to collect their dockets & timing chips. It’s actually a 3-day process, a BIG process. Go commercialism!!!

The Sea to Sky Highway

As a Vancouverite born and raised, I’ve often driven up and down the Sea to Sky highway on my way to and from some of BC’s finest destinations. So, to have an opportunity to ride my bike on a lane dedicated to just cyclists, the GranFondo has become a very exciting venture. The extra appeal for me is that I would not typically ride the Sea to Sky. In the past due to the huge amount of fast paced highway traffic, an almost non-existent bike shoulder, and crazy tourist drivers have all been things that have kept me, and my bike from riding the 99. But now with major highway improvements, a proper shoulder installed, and a lane especially dedicated to the GranFondo, this Sept 10th is now awesome way to safely spin the highway, and take in some of the most amazing scenery that British Columbia has to offer.

The Event Company

I gotta tip my hat to Toit Events. I’m constantly amazed at the creative energy, dedicated hard work, tight team cohesiveness, attention to detail, and never ending enthusiasm in order to create, produce, and vet every detail to deliver an event like this. After seeing them in action, and visiting the Toit headquarters, I gotta shout out to Kevin, Neil, Sian, Alison, Johanna, Matt, Liz, Kaileigh, Lindsay, Krista, Stephan, Alex, Bruce, Janice, Chelsea, Baily, Lindsey, and Jen. ... “Hell yeah!!”

The Volunteers

An event like this couldn’t happen with out the help of volunteers…. 805 of them to be exact. (Holey Shit!! that’s a lot of volunteers) To volunteer is a great experience, which I can personally testify is a great time. Why so fun? I got the chance to meet some really cool people, I got fed and watered, and received some really cool Lululemon clothes that has gotten me a lot of recognition since I’ve been wearing them around town. And last, it might sound a bit cheesy, but I got a lot of satisfaction in knowing that I was a cog, albeit a small one, that helped create a fantastic event that everyone seems to know about.

So, if this interests you, Toit still needs a few more volunteers this week. Please go to the volunteer registration www.rbcgranfondowhistler.com/volunteers/volunteer-registration and sign up for the time of your life. You’ll be happy you did.

See you on Race Day,

Things That will Give You Cancer

2011-08-11T08:30:00.000-07:00

When you visit the Witness Your Fitness clinic, there are a few measurements that I will use to determine your risk of getting cancer or cardiovascular disease. You might ask.... How can you tell? Well, our lifestyle habits consisting of Exercise / No Exercise, Good Diet / Bad Diet, tend to show up around the mid section. If you maintain a good balance between your diet and exercise levels, your waist line will be in check and you will be likely to live long and prosper, and if not, yer pretty much screwed!!!

So, why is the waist size so important? It's important because research has proven having large fat deposits over your liver, hepatic portal vein, and vital organs causes bad things to happen in your body. However, the larger fat masses aren't just about physical inactivity but also about the types of foods you have consumed, and substances you're exposed to along the way. The good news is: that by initiating a routine to restore the right composition to your body, you will start to mitigate the risks of cancer and cardiovascular disease almost immediately. If you need help putting the right routine together, or are unsure whether you are at risk ... I'd be happy to meet with you. Email cameron.a.hunt@gmail.com.

For Interest Sake: Here's a list of some the things that could give you Cancer along with physical inactivity.

Agent Orange
Alfatoxin (nut mold, nasty)
Alcohol (over consumption)
Arsenic
Asbestos
Atrazine
Barbecued Meat
Benzene
Benzopyrene
Beryllium
Betel Nuts
Bread (refined white bread)
Charred Foods
Carbon Tetrachloride
Chlorodiphenyl
Chlordane
Chlorinated
Camphene
Coke Ovens
DDT
Dichloryacetylene
Dieldrin
Diesel Exhaust
Diet Soda
Dimethylsulphate
Dinitrotouluene
Dioxane
Dioxin
Epichlorydrin
Ethylenedichloride
FAT!!!
Formaldehyde
Free Radicals
Frying
Gasoline
Granite
Gulf War
Hair Dye
Heliobacter Pylori
Hepatitis B virus
Hexachlorbutadiene
HRT
Kepone
Lead
Lindane
Malonaldehyde
Methylenechloride
Mold
Nickel
Night shifts
Nitrates
Not Breastfeeding
Nuclear Power Plants
Oestrogen
Oxygenated Gasoline
Ozone Depletion
Passive Smoking
PCB's
Pesticides
Physical Inactivity
Radon
Red Meat (sausages most linked to bowel cancer)
Stress
Sulphuric Acid
Sunbeds
Sunlight
Talc
Tight Bras
Tobacco
Tichloroethylene
Unvented Stoves
Uranium
UV radiation
Vinyl Acetate (in chewing gum)
Vinyl Bromide
Vinyl Chloride
Well Water
Wood Dust

Got it? Cool.

CH

Advanced Postural Training

2011-07-21T19:53:00.001-07:00

Today I’d like to tell you a little ‘bout my friend and colleague Massimo De Angelis. Not only is he a certified Ohashiatsu practitioner, an advanced postural trainer, but he’s also one of the most health-knowledgeable and down to earth people I’ve ever met. So, you may ask… What in the hell does this have to do with wellness??? I’m telling you this because Massimo opening the door to a workshop for people in the wellness and fitness industry to learn skills in postural analysis, postural alignment, postural training, and how to commence in a balanced postural program. (Basically, some of the things I wasn’t taught in skool).

So, Massimo has diligently translated an entire curriculum from Italian to English, and created a forum to invite his mentors from Italy to offer the Advanced Posture Training Workshop. They are collectively: Andrea Manzotti, Claudio Suardi, Dario Crippa, Stefano Zambelli whom will be teaching with Massimo and are the Head Instructors & Technical Directors of the International Sport Sciences Association Italy among other prestigious associations in Europe. They are the creators of this unique postural training philosophy which based on rehab science and myofacial muscle tracts. Here is the official description of the course that will be offered in 6 weeks. September 2-3-4.

Hope you can make it.

Cameron Hunt

Date(s) 2011: September 2nd , September 3rd, September 4th

EVENT DESCRIPTION:

This is a high level technical course that the Individual Training Company®, Italy is introducing for the first time to the Canadian health and fitness industry. It is designed to help Personal Fitness Trainers, Kinesiologists, Physiotherapists, Osteopathic Practitioners, manual and rehabilitation therapist or anyone involved in health and fitness, improve their understanding of posture, anatomy and biomechanics in order to design an individual & highly personalized exercise program.

The purpose of postural training is to stimulate the body within its complex regulation mechanisms to regain the best functional equilibrium in relation to the external stimulations through stretching, mobility and specific and precise postural strengthening exercises. The training method and exercise techniques originate from postural and osteopathy techniques. It is a multidisciplinary and holistic method combining Mezieres and Souchard posture techniques, mobility, strength exercises, as well as specific Swiss ball and proprioception exercises.

You will Help Your Clients:

Relax their muscular tensions
Retrieve their initial length from the shortened muscles.
Improve coordination and equilibrium
Improve the knowledge and consciousness of your body
Reduce stiffness and pain, improving flexibility and joints mobility
Develop consciousness of the relationship between the breathing, movement and posture
Design and organize a postural training area in your facility

EVENT ITINARY :
FRIDAY, September 2, 2011

9:00am – 12:00pm: Anatomy and Biomechanics of the Spinal Column. Cervical, Dorsal, and Lower Back Spine

1:00pm – 4:00pm:Postural Analysis and Evaluation Ideal Plumb Alignment & Referral Points

SATURDAY, September 3, 2011

9:00am – 12:00pm:Anatomy of the PelvisPelvic Analysis in Relation to the Muscles:Abdominals, Psoas, Rectus Femoris, Gluteus, PiriformisStretching and Mobilization

1:00pm – 4:00pm: Pelvic Analysis continuedPiriformis, Hamstrings ,Quadaratus LumborumParaspinal Musculature

SUNDAY, September 4, 2011

9:00am – 12:00pm: Muscle Chains: Mezieres & Souchard Stretching and Postural Muscle Chain ExercisesPractical Application, from theory to practice

1:00pm – 4:00pm:Case StudiesOrganization of the Postural Training Area in the GymSelf evaluation test, Discussion, Feedback

COMPANY PROFILE AND INSTRUCTORS

Individual training Company® based in Bergamo, Italy, is at the leading edge in the health and fitness industry. In just a few years, they have created a network of more than 20 affiliated Personal Training Centers and opened the first Postural Training school in Italy. The founders of the company are Masters in Fitness Sciences and are the Head Instructors & Technical Directors of the International Sport Sciences Association Italy. They teach at several prestigious universities and provide consulting services for numerous national and European professional sports teams and individual athletes from beginners to elite.

Andrea Manzotti

PhysiotherapistOsteopathic PractitionerOsteopathy Teacher Co-founder, owner and teacher at the SOMA Osteopathy School Co-founder and owner of the Individual training Company® ItalyMaster Fitness Sciences and Teacher of International Sport Sciences Association ItalyState University Teacher at Sport and Exercise sciences Faculty

Claudio Suardi

Co-founder and owner of the Individual Training Company® ItalyMaster Fitness Sciences and Technical director of International Sport Sciences Association, ItalyTechnical consultant for the German National Volleyball teamState University Teacher at Sport and Exercise sciences Faculty Author of books, articles, DVDs and software

Dario Crippa

Co-founder and owner of the Individual training Company® Italy Teacher and founder of the first Postural Trainer school in ItalyCertified top level Personal Fitness Trainer ISSA ItalyCreator of the T-Stretch® machineTechnical consultant for the German National Volleyball team Teacher for International Sport Sciences Association

Stefano Zambelli

Master’s degree Sport and Exercise SciencesCo-founder and owner of the Individual Training Company® ItalyMaster Fitness Sciences and Technical director of International Sport Sciences Association, ItalyTechnical consultant for the German National Volleyball teamBroad experience Teaching personal fitness trainer and postural training coursesState University Teacher at Sport and Exercise sciences FacultyAuthor of books, articles, DVDs and software

COST:Regular: $ 850 / 800*Students: $ 700 /650**If registered by August 19

TIME: 9.00 a.m. to 4.00 p.m.

LOCATION:555 Burrard St, Suite 1165.

Bentall Tower 2 (National Bank Tower)Vancouver, BC

CONTACT: Massimo De Angelis Cell: (604) 726-4746

EMAIL: individualtraining@shaw.ca

WEB: http://www.individualtraining.it/

http://www.wellness-vancouver.blogspot.com/

GranFondo Kelowna - July 16th 2011

2011-06-27T16:48:00.000-07:00

For 3 weeks every July since 1903, between a half and a third of France’s entire population line the streets to watch the Tour De France. Wow! But this spectacle (now a widely televised event around the world) can’t really be experienced unless you’ve already booked a trip to the Pyrenees, Vosges or the Champs-Élysées. Instead this summer, you can find something equally exciting locally here in British Columbia called RBC GrandFondo Kelowna.

The term “GranFondo”, translated from Italian meaning “Big Ride”, will need BIG efforts from locals and people from all over BC to ride, cheer, and volunteer. On July 16th 2011, the inaugural race will commence in downtown Kelowna and eloquently spin 115km winding its way through the Okanagan Lake Country to Vernon and back to Kelowna again.

So, special events require special people to help make them happen. If you haven’t decided to enter the race, and you’re not sure who exactly to cheer for, the GranFondo Kelowna is recruiting volunteers to assist in a variety of roles. These roles could include greeting the riders at package pick up, to helping with the event set up and event tear down, bike corralling, course safety marshaling, handing out rider refreshments, assisting in the celebration plaza, and keeping the cheer alive in the Family Fun Zone.

Besides getting front row seats to behold the 1200 cyclists, and meeting 300 fresh volunteer faces, each helper will receive a logo’d GranFondo t-shirt, lunch, and refreshments. In addition to this, (as if it could get any better…) you will also receive some skookum kit from the GranFondo partners at Lululemon and RBC, attain some valuable work experience, and obtain an official volunteer letter as a ‘thanks’ for your contributions. There are volunteer positions available on July 14th, 15th and 16th and typically last from 4 – 6 hours. You can also be involved in multiple volunteer roles if you’re really spinning your wheels to get involved. We hope to see you at the start line!!

To register, visit http://www.rbcgranfondokelowna.com/volunteers/volunteer-registration where you can learn more about the positions that are waiting for you. Please direct all inquiries to volunteer@GranFondoCanada.com

Get fit and get active.

CH

The Stanley Cup

2011-06-13T12:55:00.000-07:00

That’s Hockey EH!!! It’s hard not to feel a swell of patriotic pride when seeing the enthusiasm alive in Vancouver for Canada’s favorite pastime. Yes, I’m talking about the Stanley Cup. Tonight, in game 6 of the NHL finals, the Vancouver Canucks have taken the lead against the Boston Bruins in the series (3-2), which has created an opportunity to signal the end of a 96 year battle to bring the Stanley Cup to Vancouver. “Rah-rah-rah!!”

All the Canucks have to do tonight is WIN!!! Lose, and they’ll get a second chance on home ice in game 7 this Wednesday. But let’s not talk about that right now.

So about that cup… The Stanley cup is the oldest professional sports trophy in North America. It was Lord Stanley of Preston, the governor general of Canada from 1888 to 1893 who donated the famous cup in 1892. It cost him a hefty $48.67. Lord Stanley was known as a devoted British sportsman who helped create the world of organized sport that dominates our culture today. I’d also like to take a moment to recognize that he also donated the land which is now Stanley Park. What a guy!

A few other Hockey Firsts:

1843: First written reference to hockey on ice: A British army officer Arthur H. Freeling, stationed in Kinston, wrote in his diary: “began to skate this year, improved quickly and had great fun at hockey on the ice.”

March 3, 1875: First reported indoor game of Hockey: appeared in the Montreal Gazette.

1876: First reported use of the word puck: “What the puck was that?”

Feb 27, 1877: First printed playing rules for hockey appeared in the Montreal Gazette.

1881: The first know photograph of a team wearing a hockey uniform. McGill University Club.

1883: The first hockey championship trophy: the Montreal Winter Carnival Cup, won by McGill. It wasn’t for another 10years that the Stanley Cup was first presented.

Dec 8 1886: The first organized hockey league: the Canadian Amateur Hockey Association with 5 teams: McGill, Montreal Amateur Athletic Association, Montreal Victorians, Montreal Crystals, Ottawa Hockey Club.

June 15, 2011: First time the Vancouver Canucks win a Stanley Cup…??? ... and FAILED!!!

Origin of the Puck: Believed to derive from the Scottish and Gaelic word puck or Irish word poc, meaning to poke, punch or deliver a blow.

Hockey is believed to have several derivations. The most common seems to be the old French word hoquet, meaning curved stick or shepherds crook.

Alright hockey fans… just remember to keep your stick on the ice.

CH

Quality Of Life - Part 2

2011-05-18T11:48:00.000-07:00

cont'd from May 6th ...

Social Relations
Sexual Functioning
Physical Functioning
Emotional Wellbeing
Standard of Living
Occupation
Health

Out of these examples listed… Do you think that increasing your physical fitness could link you to more life satisfaction in the each of categories listed???…. I believe so.

In reviewing the literature, I’ve found that the activity theorists say that happiness and pleasure arises from the behavior, and not just that of the endpoints. What this means is: actually riding the bike, skating the wall, running the trails, hitting the ball, punching the bag, surfing the wave, opening the door for someone, talking to others, liking your job, … or just the plain act of “doing” and “liking” will make a difference in your perception in your quality of life. So, get out there, pick something you like, and do it.

Furthermore …Feedback / Praise / Reinforcement are useful tools in goal progression, and using them will help you gauge the difference of how you perceive your quality of life. Feedback about your body; feedback about how it moves; feedback about your mental quickness; and feedback about how you are improving are what will enhance your self efficacy and belief that you can get what you want out of life.

So put simply, learning about your body, and having positive reinforcement about your body through the act of doing, self discovery, or experiential learning is essential in moving forward to attaining your goals.

I am the founder of the Witness Your Fitness wellness clinic and daily help people get the feedback and empower them gain the control of the essential components of their quality of life. I provide the feedback and reinforcement that makes progression simple and easy. Although you’ll still have to do the hard work; I can make it fun.

My goal for you is to not only add years to your life, but also add life to those years. If you really think about your best life in 10 / 20 / 30 or 50 years down the road from now, what do you see? If it includes walking up and down stairs, getting in and out of a car, getting your groceries, cooking, enjoying recreation, or getting yourself to the pub or any other social events, you’d better start investing in your wellness now through physical activity .

It’s what I do. I can help.

Cameron Hunt
Registered Kinesiologist
The Bentall Centre Athletic Club
cameron.a.hunt@gmail.com
604 837 6026

What is Quality of Life?

2011-05-06T16:43:00.000-07:00

Quality of life is conscious judgment of satisfaction…. Or answers the question: What is the “best life for you?”

Dr. Happiness (as I like to call him), or Edward Diener has studied the influences of well-being in people for the last 25 years. He’s recognized many domains of people’s lives to evaluate life’s satisfaction. His research is useful today in many medical applications, but more importantly in identifying the causes of change that makes a difference to how people see their own quality of life. Here are a few examples of the types of domains with which people can judge their quality of life…

… In general, how would you rate yourself in these categories? Are you on track to living the best possible life for you? …

Physical Functioning
Emotional Wellbeing
Social Relations
Sexual Functioning
Occupation
Standard of Living
Health

… more to come soon.

Kap-oo-chee-noh!!

2011-03-21T15:57:00.000-07:00

If your eyes stay open when you sneeze; you've had too much coffee. How much Caffeine a day do you consume???

Love it, or leave it, here's the facts. ..

8 - Decaf brewed coffee

38 - Coke

40 - Espresso

41 - Dr. Pepper

47 - Diet Coke

54 - Mountain Dew

60 - Green Tea

75 - Dark Chocolate bar

85 - Instant Coffee

90 - Coffee Ice Cream

120 - Energy Drinks

130 - Pain Relivers

150 - Large Cappuccino

200 - Regular House Coffee

240 - Large coffee-house coffee

I'll have an Uh-mer-i-kan-oh!!!

Bentall Kennedy Fitness Month 2011

2011-03-14T16:55:00.000-07:00

I'm writing an additional blog for Bentall Kennedy fitness month which I will duplicate and post here. It's a corporate wellness program that utilizes the H.F.A. - Health and Fitness Appraisal system I developed with Robin Russell at the Bentall Centre Athletic Club; aaaand it incorporates over 30 days of engaging fitness, wellness, and outdoor adventures for 250 corporate employees in the Bentall Towers. Whooo Hoooo !!!!

I think it will give you a great sneak peak at the corporate event & recreation planning that is available in Vancouver through JHDesigns Event Co. and Witness Your Fitness wellness consulting and the Bentall Centre Athletic Club.

Here's my first corporate blog post with much more to follow through the month of April 2011.

I'll add the itinerary so you can see all the great events we have planned this group this season.

"Welcome to another great year of Bentall Fitness Month. This year we'll have to re-name it Bentall Kennedy Fitness Month, but either way it's going to KICK ASS!!!

FIT in as much as you can ( pun intended )

CH"

What the CELL is going on?

2011-02-18T11:14:00.000-08:00

The health of your body is determined by the health of each one of your cells. Evidently there about 75 trillion of them in each of us; but what constitutes a healthy cell? What you eat, drink, breathe and bathe in nourishes our cells with oxygen, water, vitamins, minerals, phytonutrients, essential fatty acids, glucose and amino acids. However, it’s the pH that impacts every biochemical process in the body. For those who are unfamiliar with pH, it’s a scale similar to a thermometer numbered 1-14, measuring the acid or alkaline content of fluids. Our bodies function best at the center of the scale at about a neutral pH of about 7, well… 7.3 - 7.45 to be precise. What has recently come to my attention (thanks Mum!) is that deviations above or below this narrow range of pH can signal potentially serious and dangerous symptoms or states of disease.

So, if our pH is unbalanced, what is the result? Pick your disease, choose your unbalance. Cancer, arthritis, diabetes, heart disease, chronic fatigue, allergies, obesity, just name it. If you don't feel good, one of the basic things that stand between you and perfect health is your body's pH. It’s the body’s basic metabolic balance.

Unfortunately a lot of the things we love to eat are extremely acidic. Meats like beef, lamb, pork, turkey, seafood … wine, beer, spirits, cereal grains, soybeans, coffee, sugar, tea, cocoa, soft drinks, ketchup and tobacco to name just a few. In this acidic state we feel sluggish and have a tendency to pack on the pounds. Acidic bodies attract fat!!!! You can counteract them through awareness and making choices that act on your body’s pH. And being too alkaline is just as bad as being too acidic.

What recently sparked my interest about pH was in contemplation about ways to loose an extra few pounds around the midsection - which is the worst place to have it. Adipose tissue (or fat) is in scientific terms is called Free Fatty Acids… AH HA… A-C-I-D. Thus, to change our fat laden acidic bodies back to a neutral state we must Alkaline. Furthermore, from my basic knowledge of chemistry, is that acids mixed with alkaline equal water and salt. BINGO. If I want to help melt those excess fatty acids off your body take steps to make yourself more alkaline…!!!

Consequently, what can be done to balance your pH ? The answer is diet. To understand more about foods you can eat to change your pH levels click … http://www.rense.com/1.mpicons/acidalka.htm.

However, there is much more to it than just that.

To gain clarity on this topic I’ve spoken to Nicole Sedgwick Stewart who is a nutritional wellness consultant and Isagenix associate. She has further confirmed my suspicion about the importance of pH balance in addition to the proper nutrients as an essential way to get the bounce in your step and melt off the extra pounds. On her site you can find out about some details about amazing Isagenix products that are effective in balancing and alkalizing your body, which will start you down the road to internal rejuvenation.

www.foundationsforhealth.ca

So, how can you read your pH? Most of the literature I’ve examined pertains to blood pH. However, there isn’t currently a viable, cheap, or unobtrusive method for testing it. Alternatives to blood testing include using litmus paper strips to analyze your urine or saliva, but these methods might not correspond exactly to the information pertaining to the neutral goal of 7 for blood pH. Urine is more acidic because it is a vehicle to remove hydrogen (acids) in the from body in the form of urea and ammonia; and saliva has an enzyme called amylase that aids digestion and could alter a pH readings of 7… However these methods can still be very useful in determining your pH balance by investigating what levels are normal for you, and monitoring it over time to determine the changes depending on your lifestyle choices. COMPRENDO?

Lastly, Mum says try the age old remedy of drinking 2 tablespoons of Unpasteurized Apple Cider Vinegar or drinking Lemon Water every day to alkaline the body. I’m still deliberating on how exactly it works… But I’m sure she’s right.

The Fountain of Youth

2011-01-11T12:46:00.000-08:00

What is it about the quest for the fountain for youth !?! Is there such a thing? Well, the answer is yes! However, is a youthful body the result of drinking water from a secret mountain spring, or from rubbing expensive lotion from a tiny bottle at the cosmetic counter ?

Nonsense!!!

Are ready for the secret?? … The fountain of youth is Exercise.

Here’s why…

What has convinced me of this of this are the observations I’ve made running the wellness clinic at the Bentall Centre Athletic Club over the past 4 years. When I’ve met with new members it’s necessary to ask their age as a routine part of the fitness appraisal. Interestingly, one of the trends I’ve noticed is that the people who look young have excellent aerobic fitness and work hard to maintain it.

A typical example is a man I tested who was 56 years of age. When he told me his age I was astonished to find he was in his late 50’s, and thought he could have easily been in his mid 40’s. After I had finished calculating his fitness scores I noticed an interesting connection between his level of aerobic fitness and his youthful appearance. Instead of his aerobic capacity being 41ml/kg/min, which is excellent for men in his 50s, it was actually much higher at 49ml/kg/min – which is excellent for men in their late 30’s. Eureka!

The same trend I have found quite reliably and consistently for both men and women I’ve tested between age 21 and 70. It leads me to believe that if someone’s aerobic scores are comparable with a demographic a decade younger… then a youthful body will follow suit.

Don’t believe it??… Here’s why…

1) Lets start with an easy one: skin. When you exercise regularly your pores are able to push out debris and excrete toxins from you body. Your vascular system through exercise is enhanced bringing more circulation and nutrients to your skin having a positive effect on your collagen, bringing more elasticity to your skin. It irons out the wrinkles and produces a youthful appearance.

2) Sexy shape. Lets be realistic, the focus for many men and women is to retain their sex appeal. Everyone likes to look sexy, and athletic bodies are attractive. Exercise will help your self-image and is proven to reduce the incidence of cardiovascular diseases.

3) Range of Motion. By engaging in flexibility training as a regular part of your routine you will do more than reduce your day to day kinetic aches and pains, you will be working towards retaining your mobility and functional independence through out the rest of your life.

4) Youthful energy. After polling my online community the number one goal to exercise regularly is to feel energized. It’s true, the more exercise you get the more endorphins your body will create. These are the substances your body makes that lift your mood and makes the youngster inside you come alive.

5) A Strong Heart and Lungs. You can’t live much more than 3minutes without oxygen. If you want to move like a young person you’ll need to be physically active to have a strong heart. This will enable your body to transfer more oxygen to your working muscles and carry more carbon dioxide away from them. Exercise will increase your hearts aerobic capacity and ergo: you will feel like your sipping from fountain of youth.

OK? So exercise is the fountain of youth. Do you need to get help attaining that next fitness level or committing to an enjoyable program? Get help from the staff at the Bentall Centre Athletic Club. We have brand new state of the art work out equipment, a eucalyptus steam room, and the industries best sports professionals.

Science that Sculpts the Body

2010-12-09T13:40:00.000-08:00

As we continue moving forward, each year brings new technology, new equipment, and new methods of accomplishing ‘things’ in life. For instance, we have the internet on our cell phones, GPS’s in our vehicles, computerized fish finders, and laser levels for home improvement. It seems we forever strive to do things easier, eliminating the hard work, and to simplify our daily routine.

Well… The Bentall Centre Athletic Club is no exception. We are pleased to announce that on December 23rd 2010 we will be installing 14 new pieces of Cybex VR3 resistance training equipment. Thanks to the efforts of our general manager Robin Russell, all of our old machines will be replaced with some of the finest quality strength training equipment available on the market today. Additionally we will be adding some new pieces like the Keiser Stretch Corners for those who occasionally have to fight for space on the mat, or do not want to get on the floor but need the flexibility training.

What makes the Cybex VR3 special is that it has converging/diverging movement patterns which mimic the way the human body moves and allows for a more complete range of motion. The consistent isokinetic torque around the joint reduces the stress and provides an exceptional training effect in a safe and controlled way. Not to mention it looks great, feels good, and has that new car smell.

So, what is to become of our old equipment? I’m proud to say that it has been contributed to the Kitsilano High School, where it will be utilized by the developing young athletes, and numerous members of the surrounding community. Talk about a win/win situation!

Unfortunately, one of the few things that isn’t going to get easier next year is the weight training itself. Even with the new technology available, the intensity of lifting and the consistency effort will always be required to stimulate muscles and to burn energy. No such luck in simplifying that one…

Oral Contraception: The Little Pills that can’t... Possibly be good for you.

2010-12-02T13:14:00.000-08:00

A Guest blog by Kristin Davis - Florida, USA.

Despite the modern preoccupation with fitness, many individuals still ignore their inner health, which includes more than downing a protein shake or counting calories. Late night infomercials hock ridiculous exercise products that look more like party gags and researchers continually propose diets that involve food your dog wouldn’t look twice at. While today’s emphasis on appearance encourages weight management, this shallow aesthetic focus can also lead some to take misguided risk elsewhere.

One of those products that enable individuals to manage appearance while maintaining a specific lifestyle is oral contraception. While proponents of birth control pills quickly point out the independence and social empowerment women experienced after the drug’s introduction, opponents point out disturbing side effects that accompany them, like cardiovascular disease. One Yaz lawsuit involved a victim who developed blood clots in her lungs, a steep price. Nevertheless, over 100 million women use these pills worldwide.

With the profitability of these pills, manufacturers might be increasingly less willing to provide factual information. The U.S. Federal Drug Administration recently requested Bayer HealthCare remove misleading advertisements where they marketed their products as a treatment for several other health conditions like regulating hormone imbalances, acne, depression, and weight loss. It is the pharmaceutical equivalent of selling magic beans.

Unfortunately, misconceptions about the ability of oral contraceptives can lead to some dangerous physical consequences. Sexually transmitted infections are still fully communicable, and the clinical tests have shown that oral contraceptives are not effective in stopping unwanted pregnancy100% of the time… especially when they are not taken as regularly as every single day. As a result of these false perceptions, users of oral contraceptives might engage in unprotected sex, believing the use of condoms is still unnecessary.

The hormonal ingredients in these pills can also disrupt the psychological and physiological health of women. Users of these pills have seen side effects like migraines, mood swings and vomiting, as well as more serious consequences including heart attack and stroke. In addition, women seeking pregnancy-free sex might experience a decrease in libido from these pills, an ironic consequence.

Sure, they’re convenient and effective at preventing pregnancy, but many fail to recognize the compromise oral contraception involves. Instead, individuals truly serious about leading the healthiest life, both outwardly and within, choose natural forms of contraception. While natural family planning, including fertility awareness, are no doubt more time consuming and require sacrifice, the long-term benefits more than justify their use. Plus you can use the money that would have gone for birth control pills to get yourself the new Shake Weight that’s taking the fitness world by storm.

How to Stay Motivated!

2010-10-14T14:04:00.000-07:00

Do you exercise from time to time but find it difficult to stay motivated? A common reason people avoid or discontinue exercise is they succumb to “internal barriers” These are thoughts, feelings and perceptions that impede lifestyle change. Here are some tips to help break through your own internal barriers to exercise.

1) Find Something You Love To Do and Do It. It's as simple as: Walk the Dog, Ride a Bike, Chase Children, Climb Stairs, Golf, Garden, Swim, Hit a Ball, Hike, Play a Game, Slap a Puck, Run, Row, Skip, Stretch, Skate or Ski… Get it?

2) Understand What You’re Up Against. Don’t underestimate the barriers that keep you stuck on the couch or in front of your computer screen! It could include intimidation, embarrassment, anxiety about your physical appearance, low self-esteem, and lack of confidence about your physical ability… If any of these seem like your major struggles then perhaps your obstacle could be outcome fixation, boredom, or perceived lack of time. Knowledge is power when exploring your motivation, and understanding your internal drives and will help you overcome any barriers to success. Try to fixate in intrinsic forces such as personal bests, feelings of accomplishment and fun, while avoiding external motivators such as societal pressure, or prestige. Focus on the enjoying the action not just the rewards.

3) Get Individual Attention. A lifestyle consultant, personal fitness trainer, or mentor can help you identify your barriers to physical activity and help develop strategies to penetrate them. By participating in some fitness testing it can help you create a bench mark and quantify your personal improvements. This biofeedback can help you identify your strengths and weaknesses as well as establish exactly how much progress you have made along the way. Lastly, by hiring a health professional it will help you commit to regular attendance and your workouts will become more interesting and engaging.

4) Consider the Lifestyle Approach. The lifestyle approach requires that you accumulate a total of 45mins of physical activity each day. Rather than doing your whole workout in one structured session, you may find it easier for you to maintain a few short (15 minute) sessions a day. When it comes to health and feeling energized… it all amounts to the same thing.

5) Set Realistic Short-Term Goals. Create a goal for each session where you can build towards some short term accomplishments like feeling more energized or concentrating on intensity during the session. If your only goal is to lose 50lbs, or maintain a life long exercise program, it will be quite some time before you can feel successful about achieving your goal.

6) Progress Your Training to Avoid Stagnation. Once you’re on your way, you might find yourself on a plateau, where your fitness doesn’t seem to improve at all. When this occurs, discouragement can set in easily. One solution is to keep progressing your exercise by challenging yourself to reach new levels. Another might be to incorporate cross-training techniques to push that heart rate higher through activities your not as accustomed to.

7) Try Toys and Variety to Combat Boredom. Adults are just kids at heart! Let yourself play. Get a new bike or golf clubs. Research a new activity such as rock climbing or hiking trail networks. Try the elliptical instead of the stair stepper. Alternate fitness classes or check out new information on the internet to spark interest when your sessions start to feel stale.

8) Create a personal Exercise Mission Statement. This should describe how you want to incorporate exercise into your life. Read it again to stay focused and overcome barriers. Visualize exactly what you are trying to accomplish and see yourself in your mind reaching those goals. But don’t just focus on the finish line, also think about each step you will take to get yourself there. The more vivid the better.

9) Notice How Much Time You Spend Being Inactive. Most people underestimate the time they spend being sedentary such as working on the computer or watching TV. Start a log and then plan specific ways to start substituting movement for these times.

10) Integrate Movement into Your Life. It’s hard to make time for physical activity if you keep it isolated from the rest of you life. Instead, find ways to combine exercise with the family, social times with your friends, or to create dialogue with colleagues.

Hope these ten steps will help keep you motivated. Happy Trails.

The Economical Burden of Physical Inactivity

2010-09-21T12:53:00.000-07:00

Given the convincing scientific evidence that physical inactivity leads to a host of chronic degenerative conditions and premature death, it is clear that the promotion of physically active lifestyles is both an important health and economic objective.

In financial terms, the health care cost in 2009 was 183.1 billion dollars or 11.9 % of the total GDP in Canada. Of its total, the direct health care costs that were attributable to physical inactivity were 4.6 billion or 2.5% of healthcare spending. Furthermore, a slight increase in the prevalence of physical activity (such as 10%) could cut the health care costs by over $450 million dollars per annum.

My interpretation is that physical inactivity represents a significant public health burden in Canada. Even modest reductions in inactivity levels could result in substantial cost savings to each and every Canadian.

By preventing, delaying, or at the very least, reducing the severity of chronic conditions and physical inactivity related illness, we would not only enhance individuals’ quality of life as they age, but also will ease demand on health care resources.

There are certain factors in which individuals have control over that are associated with good health. Not smoking, weight control, regular exercise, fruit/vegetable consumption, sleeping well, oral health, stress reduction, and participation in activities with family, friends, and co-workers have a cumulative association with good health.

Unfortunately, not all these factors of good health are at the forefront of employee culture and businesses today. Even with over 2/3 of Canadians in the work force, issues like accessibility, time, regular habit, knowledge, and commitment to reinforcing positive behaviors from management are somewhat absent. Researchers have also proven beyond a doubt that it is the personal behaviors concerning diet and physical activity are likely to play the largest role other than genetic factors in determining obesity and chronic health conditions.

So, what can you business do to help change the climate of physical inactivity and reduce the health burden in Canada?

To directly address this issue the Bentall Centre Athletic Club has developed the HFA. This tool utilizes a mobile Health and Fitness Appraisal team, which comes to your place of business, to provide the employees of your company with feedback about their current state of health and wellness. The HFA also identifies those workers at risk of declining health, as well as providing information on the types and amount of physical activity required to maintain wellness, and a good quality of life. In addition, we seek to develop and execute, specific health wellness programming to suit your company’s needs and objectives for now, and for the future.

So how is the value of this expense added back into the company? The International Healthclub and Racquet Sports Association, has shown that there is a $3 return for every dollar spent on employee health and wellness. By allocating funds towards programs like the Bentall HFA, a company will increase the day to day productivity of its workers, build sharper happier minds, and directly reduce absenteeism, chronic injury, stress, and employee turnover. These issues affect any company’s bottom line. By initiating a health and wellness program for your company, you will not only be doing your part in endorsing wellness in your workplace, but also contributing to reducing the financial burden of health care in Canada.

The High Performance Pyramid

2010-09-07T18:19:00.000-07:00

The High-Performance Pyramid

2010-09-07T13:18:00.000-07:00

Some people thrive under pressure. Others wilt. Is the reason all in their heads? Sustained high achievement demands physical and emotional strength in addition to a sharp intellect. To bring the mind, body, and spirit to peak condition, executives today need to learn what world class athletes already know: that recovering energy is as important as expending it.

Many don’t see the importance that exercise has on not just the physical but also emotional and mental components of life. Without a doubt your physical health is important in order to maintain your body’s mobility and ensure the strength of your heart and cardiovascular system. But, are you aware of the aspect of mental health that is inherent in allowing your mind to recover through physical activity?

For instance, have you ever suddenly found the solution to a vexing problem while doing something ‘mindless’ such as cycling, gardening, or singing in the shower? That’s the left brain-right brain shift at work there – it’s the fruit of mental oscillation. By shifting your attention away from your business, and away from focusing on the demands of work you allow your mind to recover. By participating in regular vigorous activity one can produce a sense of emotional wellbeing, which in turn clears the way for peak mental performance.

If there is one quality that executives seek for themselves and their employees, its sustained high performance in the ever-increasing pressure and rapid change. However, the source of such performance seems to be elusive as the fountain of youth. What makes people flourish under pressure and others fold?

Well, many of today’s approaches only seem to deal with people from the neck up, connecting high performance to cognitive capacity. However, by building on ones physical capacity (from the neck down), you build the bodies endurance that also promotes the mental and emotional recovery and which creates the internal climate that drives the Ideal Performance State.

At the Bentall Centre Athletic Club we have developed corporate health and fitness programs that we bring directly to your place of business. These "in house" programs are designed to teach you and your staff about your own physical, emotional and mental health in order to help you perform to your full potential, and get tapped into the Ideal Performance State.

For more information regarding this opportunity to be involved in the Corporate Health and Wellness Programs at Bentall or the Vancouver downtown core please contact me at the info listed on this page... or contact Robin Russell at rrussell@bentall.com

Interval Training

2010-08-26T10:52:00.000-07:00

So, wipe that cappuccino off your chin, get outta your chair, and get some exercise. The best way to improve your cardiovascular ability and circulatory health is through sessions of interval training. So, what I mean by interval training is being active in phases of high intensity followed by phases of in low intensity for about 20-25 minutes or so.

In general, interval training follows a ratio of “Work : Active Rest”. Work being the demanding exercise portion and Active Rest being the recovery or easy portion. This premise follows a strict ratio of 1: 3 for the beginner, 1: 2 for the intermediate, and 1:1 for the elite. The reason a ratio is used for guidance is because it allows more flexibility across different activities. For instance you could use time as a cadence which would look something like 1min work : 3min active rest. Or distance 150m : 450m, or something arbitrary like flights of stairs, city blocks, or laps in the pool. Use your imagination.

You decide the length or distance of the interval, but remember to keep to your cadence, and to give it your all in the work phase of training.

Why Intervals you say?

In a nut shell … the key limiting factor (among a few things) in your cardiovascular ability is the amount of blood your heart pumps with each beat. This is called the stroke volume or ‘Q’. The only way you can improve your stoke volume is by pushing yourself hard at the high end of your ability... and then reward yourself with the rest phase. At times it can seem tough, but if you push through, over time you will cause a positive physiological adaptation to your heart. This adaptation to your heart is 1) a larger heart volume 2) an increase in heart musculature that will pump a greater volume of blood to your working muscles. These two things sum up to an enhanced level of aerobic fitness and a healthy cardiac muscle…. Kapish?

Ok, now that you’ve got the info… Do you have the drive to follow through on this once a week??? If you think maybe not, that’s a great reason to hire a personal trainer. They will inspire you, they will make it interesting for you, and they will commit to regularly wiping those cappuccinos off your chin.

Cardiovascular Watch Dog

2010-07-15T16:55:00.000-07:00

When you visit my clinic, I like to measure your cardiovascular ability. It is an excellent way of quantifying your current fitness regarding your heart, lungs and circulatory system. However, instead of using HR monitors and technological gizmos like some kinesiologists, I like to listen to your heart with a good ol’fashioned stethoscope. Some may say it antiquated, but I think it’s the best way to hear the sounds of the tricuspid and bicuspid valves as well as listen to the regular rhythms of your heart.

So, recently while completing my usual cardiovascular test with a new client, I noticed some sounds I couldn’t explain. I told the client it wasn’t a medical emergency, but to see their physician for more testing, and perhaps an ECG, because there were some irregularities beyond my scope of practice.

Well as it turns out, heart disease is prevalent in their family, and the client has now been diagnosed with congenital heart disease. This some pretty serious stuff here – this issue might have gone long undetected unless I had used my trusty stethoscope when counting the beats per minute. In the meantime, we’re waiting to see what the cardiologist recommends before moving forward with a new fitness routine, but I have confidence in the future for helping them maintain their wellness and quality of life.

I am pleased to have had a part, albeit a small one, in identifying these types of issues before anything bad happens to ones health.

So, book a day. And I’ll be your cardiovascular watch dog too.

The Bocce Work Out: Part 2

2010-06-30T09:50:00.000-07:00

OK, so playing bocce won’t make you an Olympic Athlete, but it might bring out your competitive spirit, and it could be fun.

What I’m getting at here is: being active at any intensity is beneficial to your health. This includes lifestyle activities like bocce, frisbee, or croquet, or doing the small things like parking at the back of the parking lot to carry your shopping bags a little further, taking the stairs instead of the elevator, or getting off the bus before your stop and walking to your destination. Others include gardening, landscaping , cycling to work, stretching, or taking the long way home. The bottom line is that both low and high level activities are vital to your body’s wellness and should be made a part of your daily fitness routine no matter what your athletic pursuits are.

For some, your work out routine is in the building phase, so by adding some regular participation in lower intensity games and activities like bocce you will awaken the muscles and enhance your functional ability through bending and throwing the ball. Getting outside into the fresh air and sunshine is energizing and walking through uneven terrain is good for your balance and helps your coordination.

For those high-octane sport enthusiasts it’s also important to build some lower intensity activity into your program. It will help build patience, find your focus, while still keeping that competitive atmosphere.

Lastly it is social. Interpersonal relationships are important, and chances are you’ll be able to solve many of the worlds problems though playing games.

As a final thought just remember that all activity is cumulative. Whether you get 15 minutes of exercise 3 times a day or 45 minutes all at once - it’s all the same. Just remember to keep it varied, make it fun, and that every little bit counts.

And don’t forget to drink lots of er… water!

The Bocce Work Out - 15 mins of Strength Training

2010-06-25T12:04:00.000-07:00

Opps! there seems to be some drafting and editing difficulties between my MAC and the PC's. Please stay tuned for a complete update as this one is jumbled.

6 STEPS TO SUCCESS

Complete 2-3 sets of each

1) Bocce Ball Lunges – 30

- Hold bocce ball with 2 palms up and arms straight out in front of you. Keep your elbows supple and make large lunges in each direction and then step back to match feet. Do each lunge 5 times in each direction at a speed that is slow and controlled.

2) Push-Ups – 10 or more

- Good ol’fashion push ups! Keep your back straight in a neutral position and your core tight. Remember to breathe. Do them with or with out the Bocce balls.

3) 20 Bocce Ball Biceps curls – 18 each arm

- This is an important part of your throw, so build strength here.

4) Dead bugs - 15 or more

- Yup, that's what I call ‘em. Lie on your back with the bocce balls in your hand by your side. Raise your right arm above your head, and bring your opposing (left) knee up into a crunch position. Then alternate arms by lowering your right arm and raising your left arm above your head while at the same time switching the left knee for the right. Sounds complicated but you should look like a dieing bug.

5) 10 Horse Stance Extensions – 10 or more

- Begin in the horse stance in your hands and knees. Do the opposite of the ‘dead bugs’ and kick your right leg out behind you, and your left arm out in front of you. Then a smooth arching motion alternate opposing arms and legs.

6) Bocce Squats – 8 or more

- Hold the bocce balls with two palms up and arms if front of you. Slowly Squat down keeping your heels in contact on the ground and knees bent to about 90 degrees. Stand up in a smooth controlled manor and pushing through your whole foot. Repeat.

Complete this routine at least once a week for best results.

Calories Out!

2010-06-01T10:22:00.000-07:00

Just for fun... lets continue with last weeks blurb titled “The Tortoise or the Hare?” - a post about exercise intensity and sport conditioning. Here is some interesting information I’ve looked up about the average calorie burn for 30mins of activity you might be familiar with.

Lying Down.......... 36 cal

Sex (light)…………. 39 cal

Toilet………….……. 44 cal

Reading……………. 48 cal

Sex (Vigorous) ….. 59 cal

Milking a Cow……. 88 cal

Camping……………. 92 cal

Decorating…………. 103 cal

Walking …………….. 110 cal

Gardening………..... 166 cal

Golf……………..….... 168 cal

Dancing……………... 175 cal

Cycling…………….... 208 cal

Punching Bag…..... 222 cal

Skiing……………….. 258 cal

Running………….... 295 cal

Push-ups & Sit ups... 295 cal

Circuit Training.... 295 cal

Climbing ………….. 298 cal

Martial Arts…….... 369 cal

Rugby……………..... 443 cal

Squash……………... 443 cal

Boxing……………... 443 cal

The Tortoise or the Hare?

2010-05-18T16:49:00.000-07:00

An active body is a happy body. People often ask me: “what speed do I train to get the most benefit - FAST or SLOW?” or “At what intensity will I burn the most fat?” Well the answer is both… but in different ways. Here is a typical example of an energy profile of a person while exercising at two different intensities to help demonstrate. Click on the table to see it more clearly.

Although this is a simplified version, every thing you consume gets broken down and utilized into three main subgroups: Carbohydrates, fats, and proteins. The first thing I’d like you to notice in the table above is the Fat to Carbohydrate percentage used at ½ intensity (lines 1+2 in blue). The energy consumption equates equally to about 50%-50% in energy usage between fat and carbohydrate while engaged in slower exercise.

The next thing I’d like to compare is the percentage of Fat consumed at ¾ intensity (fast) to the percentage of Fat used at ½ intensity (slow). You can see that the percentage of fat burned at ½ intensity (slow) is 10% greater than the 40 % of fat burned at ¾ intensity (fast). A conclusion that could be made from this is that one burns more fat at lower exercise intensities. Now let’s look a little closer.

Next, if you look at the total calories used for each intensity you’ll notice that more calories are used in all components of the ¾ intensity (fast). Your body requires more energy and more calories to perform more difficult work. Even though you burn a higher percentage of fat to carbohydrate calories at low intensity, the absolute value of fat calories burned at the high intensity is greater. What does all this mean?

If your goal is to loose fat, then the high intensity training is what will lean out the body and give you that toned look. If you at first have trouble maintaining hard intensities, try doing some interval training where you perform periods of alternating fast and slow intensities. Last, if you don’t feel comfortable pushing yourself hard, just remember every intensity burns the fat.. but you may have to put in more time at slow intensities to get the same results.

Kapish?

Mountain Madness!

2010-02-23T13:20:00.000-08:00

There are numerous benefits to running off pavement – here’s a few off the top of my head.

1) Running on organic matter like dirt, leaves, wood, gravel and pine needles reduces the impact on the knees and lowers the strain on the body’s connective tissue. You are less likely to experience knee pain, shin splints and body aches. 2) Limitless fresh air and less pollution is invigorating. 3) Varied terrain keeps the ankles and knees strong while making the runs more engaging and interesting 4) Aerobic threshold and red line training via hills and stairs is vital to improving the aerobic capacity of the heart as well as improving the ability of your body to transport and utilize oxygen. 5) No Traffic – $#@*!! … Need I say more? 6) Besides improvements to your body’s overall aerobic power, balance, and connective tissue... mountain running also provides the mental toughness and confidence associated with fartlek training.

What is fartlek? (Oh - excuse me!) Ha Ha - No really, it’s Swedish for “speed play”. By adjusting the speed and intensity of training and you can stress the aerobic and anaerobic energy systems which can progressively overload your body and cause the training adaption you’re looking for. It also feels good. Why? When you exercise in this capacity you body produces more of the good hormones like endorphins and serotonin. These do natural wonders to your body like lift your mood, lower your blood pressure, and increase your desire for healthy eating. It will help you feel energized and even make you sleep better at night. Farlek training is a perfect base to commence high intensity training in preparing for other sports. Generally speaking – it can benefit every part of your life.

Commencing March 3rd and until May 26th (12 weeks) I will be organizing a trail running clinic and periodized running program to help you actualize your athletic best for the summer of 2010. The cost is $250.00 for 10 sessions over a 12 week period (allowing two extra weeks for missed sessions). I have space for 10 runners in the program, and 8 seats for transport per week.

Sound Appealing? I can help you accomplish all this and more. Just drop me a line at the email above.

Are you Ready?

2010-02-10T12:35:00.000-08:00

For the second Wellness-Vancouver post I was devising strategies to get you all fired up on push-ups and motivational Hoo-Raah. But no, with the Vancouver Olympics only two days away, I thought I’d give you my two cents on how this international event might be relevant for your training, and how you can use it as a basis to actualize your own athletic goals. Right now as a Vancouverite, whether you love it, or loathe it, there is something fundamental in these games that I’d like you to pay attention to.

So, the Greeks along with ouzo and baklava had some notable additions in the form of art, architecture, philosophy, and medicine. It’s also no secret that they held the first Olympics back in 776BC. But more inherently, have you ever noticed that there is four-year gap from the summer-to-summer and winter-to-winter Olympics? It’s not an oversight. Greeks long ago recognized the importance specific phases in an athletes training and continual improvement and thus initiated the concept of periodized training cycles.

Even though it was the first Olympians who laid the foundation for athletic peroidization, the roots of today’s techniques come from a Canadian endocrinologist Hans Selye. He created a theory known as the General Adaptation Syndrome or GAS. His work describes the biological responses to stress and has been used by the athletic community since the 1950s - and for which he received the Order of Canada in 1968. (We’ll just chalk that one up with Hockey, Lacrosse, and Basketball)

Eustress a term coined by Selye is defined as stress that is healthy, or gives one a feeling of fulfillment or other positive feelings. Eustress is a process of exploring potential gains and avoiding the detrimental stresses called "distress". In athletics, when physical stress is at a healthy level (eustress), an athlete experiences muscular strength and growth, while excessive physical stress (distress) can lead to tissue damage, disease, and death. Periodization is most widely used in program design to avoid over-training and to which systematically alternates between high loads of training with decreased loading phases to improve components of muscular fitness (e.g. strength, strength-speed, and strength-endurance).

Periodic training systems typically divide time up into three types of cycles: microcycle, mesocycle, and macrocycle. The microcycle is generally up to 7 days. The mesocycle may be anywhere from 2 weeks to a few months, but is typically a month. A macrocycle refers to the overall training period, usually representing a year or two. There are longer cycles as well, being 4 or 8 years and is the career plan which is usually only considered for Olympians and professional athletes.

Next, the difficulty I’m beginning to recognize from many of you, is that you keep the same old routine. You report to me that your not making consistent or continual progress and feel like there is a plateau in your health, power, strength, or endurance status. I’ll make reference to the old adage – “ if you keep doin’ what you’re doin’ - your gunna keep gettin’ what you’re gunna get.”

So – here’s my point. For all of you who want to be at the top of your game for this summer, you need to commence on a periodized program now. Whether your goal is a triathlon, looking good at the beach, climbing the Squamish Chief, or increasing the length your golf drive - now is the time to start the athletic cycle.

Starting on March 3rd 2010 (two weeks short of the spring equinox) you can join me at the Bentall Centre Athletic Club to initiate your cross training periodization. I’m offering you 10 sessions over the following 12 weeks of heart pounding fun. No matter what your athletic pursuit, by attending my trail running clinic through Vancouver’s best off-pavement terrain you will you receive the highest quality systematic adaptation to stimulus, and the preparation you need to realize your best this year. Not to mention fresh air, commitment to your goals, quality coaching, and transportation. There are 10 spaces available. Please contact me at cameron.a.hunt@gmail.com

My first Ramblings

2010-02-01T07:29:00.000-08:00

To Play, to be amused, to enjoy the moment without judgements is to have access to the child within. What I’m suggesting is that tapping into your inner youth is essential for creativity, the functioning of imagination, the appreciation of beauty, the perception of art and music and poetry, and the expression of sheer joy. I insist that allowing the child inside oneself to play is fundamental to personal sanity and a livable society. Play is not only recreation, but, in a finer sense of the word, is a matter of creation and re-creation. And in the creation of fun, of play, of joy, there is a gift – this gift is an active mind, an active body, and a healthy soul.

So, what does all this philosophy mean? In simpler terms… When I think of all the sorrows and regrets of my life, not one of them is associated with the times I’ve stopped working and took time off to play.

Yaaaaa hoooooooo!!!