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Gran Fondo - Fitness Corner

Return of the Gran Fondo!

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Sunday August 21st will see the return of the Gran Fondo Lake Huron cycling event in person.

This is a fundraiser in support of Saugeen Memorial Hospital Foundation’s “Bring TOM to Town” campaign. This is a bike ride that allows you as a participant to help save lives in our Saugeen Shores and surrounding area. Bringing “TOM”, a $3 million CT scanner, to town means patients needing a CT scan will no longer have to travel to Owen Sound. It means improved healthcare for Saugeen Shores, our surrounding communities and for the thousands of visitors we welcome each year. 100% of every rider-raised dollar goes directly to the CT scanner fundraising goal. This event offers a 30 km route as well as a 70 km and a 110 km route. Register (search “Gran Fondo Lake Huron presented by Bruce Power) today and be part of an important fundraiser as well as an excellent community event.

Want to be a part of this but unsure if you would be able to complete the task on event day? Get your bike serviced to be sure it’s in fine riding shape, don a helmet, maybe ome cycling shorts (they really increase the comfort in the saddle) and start riding now. If 30 km is your goal, start riding, indoors or out, 2 times a week for 20-30 minutes to start. Add a third ride on week 3 and increase your time in the saddle by 10 or 15 minutes for at least one of your rides. Increase to a 4th ride on week six. Maintain riding 4 times a week and begin to work on gradually increasing the length of the ride first and the difficulty of it later. If you are riding outdoors, rather easily for 45 minutes or an hour, start challenging yourself with some hills. If you are on an indoor bike, include some interval drills in your ride. Sprint for 30 seconds, then ride easy for 30 seconds. Repeat  8 -10 times. Or increase the tension to simulate a hill climb. Ride at high tension for one full minute then ride easy for 30 seconds. Repeat 5 or 6 times. Gradually add time and distance to your rides. A reasonably fit rider on a decent, well maintained bike can expect to take 1.5 to 2 hours to complete 30 kms. Be sure to be able to get to that length of time in the saddle a few weeks before the event. The more often you ride at the goal distance prior to the event, the easier it will be on event day. The 30 km route does include a few minor hills. Be sure to include some hill riding in your training. They too will become easier the more you do them.

Be sure to include some cross-training into your training plan. Do at least one day of yoga each week. Or add in a strength training day. Try a walking or running day once a week.Too much of the same thing can set you up for overuse injuries. Stretching after every ride will be extremely beneficial. Sitting on a bike for too many hours can shorten the hip flexors, tighten the quads, strain the neck, and bother the low back. Be sure to always include stretches for all major muscle groups after a ride in order to maintain muscle balance. Have at least one non exercise, rest day each week. All of these tips are even more important if you are training for the 70 or 110 km routes when your rides are longer and therefore your risk of overuse injury increases.

A similar plan applies to anyone wanting to up their ride to the 70 or 110 goal. Add 10% time to your ride each week. Include intervals in your ride, especially if you have limited time to ride. Intervals will increase your fitness level as well as improve your strength and stamina. These routes have more hills as well as more difficult climbs. Be sure to get dome hill drills in your workout plan. If you have a long ride day or an intense strength ride day, take the next day as a rest day. Recovery is important. Build it into your workout plan. Lack of rest and recovery can lead to overtraining which means you won’t progress and can lead to injury. Signs of overtraining are fatigue, yet trouble sleeping, increased resting heart rate, irritability or lack of interest in riding.

Be sure to always hydrate with water during a ride and then with a diluted electrolyte drink once your rides go beyond one hour. Carbohydrate snacks that are easily consumed on the bike are also a great way to keep energy up for long rides. The sugar content will fuel you, yet you won’t get the energy crash that occurs when you are not exercising. There are plenty of water and snack stations along the route during the event, you don’t even need to bring this with you. Just come well prepared to ride, bring lots of enthusiasm, don’t forget the sunscreen and enjoy the ride! It’s for a great cause!

Fitness Corner - Overcoming Chronic Back Pain

Overcoming Chronic Back Pain

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Chronic back pain. It’s common, it’s painful, it’s annoying, it can be debilitating but it can be overcome. With correct treatment and a bit of time you may find relief. Try these very simple solutions, give them a bit of time and see if improvements occur. One very important factor in back pain prevention is to always be aware of lifting correctly. Watch a toddler for this technique. Yep, a small child will teach you how to lift. They bend from the hips, keep their spine straight, put their weight into their heels, go into a squat and retrieve the toy they are after from the floor. There is no forward folding with straight legs, or rounding of the spine, or reaching out from the body to pick anything up, regardless of the weight of it. Improper lifting can be the reason something as light as a tissue can be the one thing that causes a bout of prolonged back pain.

No one had to teach the toddler how to lift. They do it naturally. As we get taller we think that it’s easier to not bend our knees to lift something. But the legs have large muscles, the back does not. Which do you think would be better to recruit when lifting an object of some weight? I know you picked the right answer. Try this simple exercise to strengthen muscles involved and help train the body to lift correctly at all times. Stand in front of a chair with your feet a little wider than hip width apart. Put your weight into your heels and push your hips back as though to sit down. Keep your spine straight with good alignment through your neck as you hover over the chair then stand straight again. Hold both arms wide apart over your head making sure your shoulders don’t scrunch up as you do these “chair squats”. This will cause you to engage the core muscles thus strengthening that area. Perform 10 to 15 repetitions. Use this same technique, although with arms down of course, to pick something up from the floor, especially if it is heavy.

Along with strengthening exercises, try a consistent stretching routine. Lie on the floor, one leg bent, foot flat. Reach across to the outer edge of the bent knee and slowly draw it over to the other side. Extend the other arm out from the shoulder, palm up. Take this rotation to “the edge”, where you feel it is comfortable. Take a deep breath in, relax, breathe out and slowly go beyond the edge of the stretch. Don’t go to a point of any pain but do challenge the range somewhat, using your breath to relax and release. Repeat on the other side. A combination stretch and strengthening exercise is a “mini press up” for back extension. Start by lying on your stomach, hands on the floor at, or a bit behind, the shoulders. Relax and don’t use the legs. Slowly begin to press the upper body up. Be sure to keep the shoulders away from the ears and the elbows tucked into the ribs. Engage the upper back muscles as you lift the chest. Keep the front of the hips on the floor and lift your upper body as high as is comfortable. Without moving them, pull the hands toward the elbows. This will engage and strengthen the upper back. Be aware of how this extension of the back feels. Only go as far as what is comfortable. Slowly perform several repetitions. If pain worsens with repetition, stop.

One of the best things you can do to combat back pain is walking. Prolonged sitting is detrimental. As long as you are not in extreme back pain, get up and go for a brisk walk. Combine a daily walk or two with strengthening and stretching exercises and see your pack pain reduced. Hire a personal trainer with a kinesiology background to assess your technique. Always seek professional advice from a physiotherapist, reputable chiropractor or medical doctor if your back pain is severe or debilitating. Many back “issues” can be treated without extreme measures. Give an exercise plan a try and keep your back fit.

Holly Vanderzwet, B.P.E.

Fitness Corner plank

Add These Body Weight Exercises to Your Walking Routine

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Everyone has done very well this winter with getting outside to walk, run, x-country ski or even cycle on a regular basis! Well done! This is so good for everyone’s mental health as well as their physical health. Just getting outside for 20 or more minutes on a regular basis helps one’s mood immensely. The heart, lungs, bones and muscles of the legs also all benefit greatly from these activities. This is so great! But now what are you doing to maintain or improve your overall strength, especially of your upper body and core? Are push-ups in your weekly plan?

I know it isn’t always easy to motivate yourself to do push-ups on your own, at home. These darn lockdowns have shown me that I need people, with me, in a fitness class, for me to do some push-ups. I am not hugely self motivated it seems! But, if you have a little desire to have a stronger body but not a great desire to spend a lot of time getting there, then push-ups are your answer. A single push-up uses the pectoral muscles of the chest, the biceps and triceps in the upper arm, the front and rear heads of the deltoid muscles of the shoulder, the rhomboid, trapezius, and latissimus dorsi muscles of the back as well as the abdominal and back extensor muscles of your core. If you are looking for one power move that trains a wide variety of muscle groups in one swoop, without no equipment required, other than your own body choose the basic push-up.
If the traditional, from the toes, push-up is too daunting for you, there are several options to try first. Be sure to pay close attention to correct form. When you can easily do 10 or more push-ups from one option, move on to the next.  Standing with your feet a few feet out from a wall and your hands on the wall at shoulder height while pushing yourself out and in, is a place to start. The next progression would be to use a counter top. Next a chair or low table. Be sure to keep a straight line through the spine. Avoid dropping the hips low or keeping the butt high. Be sure to engage the abdominal muscles as well as the muscles of the upper back. Low back discomfort signals incorrect form. The lower you go with your hand position the more challenging the push-up will be. If you are on the floor, try a push-up from your knees first as these are a little easier than from your toes. Again, any low back or shoulder discomfort can mean incorrect technique, so adjust. If your hands are wide you will be using the chest muscles more. If your hands are narrow, the triceps will be in play more than other muscles. Triceps push-ups are typically more difficult as the muscle group is small. Try several different hand positions for variety.
Another easy to do at home exercise for upper body strength is the triceps dip. Not only does this body weight exercise target the triceps at the back of the arm but it also uses the muscles of the chest, back and shoulder. You can do these from the edge of a chair or table. Be sure to choose one that won’t slide out from under you at all. Sit at the edge of a chair with your hands on it. Point the elbows back, squeezing the shoulder blades together and the elbows in. Slide your butt off the chair and lower it down by bending the elbows. Straighten the elbows to come back up. Repeat as many times as you can comfortably. Be sure to avoid crunching the shoulders. Continue to engage the muscles of the upper back. Keeping the knees at a 90 degree angle will be easier. To challenge yourself, move the feet out from the chair. Be sure to push down into the chair and not push it back.
These two body weight exercises when done correctly and on a regular basis will be very beneficial to your upper body strength. Which will be beneficial to your quality of life. Add these as often as possible to your walk, run, cycle plan and complete your exercise plan. Exercise for the health of it!
#fitnesscorner #pushup #tricepsdip
Port Elgin fitness winter walk

Make Walking a Daily Habit

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One of the easiest exercises you can do will benefit your health in as many as 10 different ways. It’s an activity you can do almost anywhere, anytime that suits you best and without the use of any special equipment, except perhaps a good pair of athletic shoes . What is this miracle exercise? It’s walking. That’s it. Plain and simple walking. If you can manage 10,000 steps each day your health will benefit. That’s about 7.5 kilometers. The best part is you don’t need to do these steps all at once to get the benefit. You can spread it out over an entire day. “Sitting is the new smoking”. Spending too many hours in a chair can do your body more harm than smoking. After just 30 minutes in a chair, your metabolism slows down by 90 %. This means calorie burning significantly decreases. The body also becomes less sensitive to insulin, meaning blood sugar levels increase. Diabetes becomes a risk. Just getting up for 5 minutes of movement can get things going again. While exercise is excellent for us, one full hour of exercise will not negate the damage done by too much sitting. Continue to exercise regularly, especially if it is in addition to walking, but try to limit the number of hours spent in a chair.

So, what do you gain by walking 10,000 steps each day? Your cardiovascular health will benefit. That’s your heart and lungs. Heart health has always been at the forefront but a certain virus has made us think more seriously about our lung health. Walking increases your heart and breathing rates, which, over time will improve cardiovascular fitness. Making some of those daily kilometers a brisk walk, or a jog, if you are able, will elevate the heart and breathing rates a little further therefore improving things a little quicker. Consciously taking a few deep breaths throughout the day, walking or not, can also do plenty to keep your lungs healthy. Breath in slowly and deeply for as long as you can and then breath out at the same pace. Repeat several times. Take care of your lungs. Also a part of cardiovascular health, cholesterol and blood pressure may also be reduced through participating in activity regularly. However, these can also be hereditary and medication will be needed. But perhaps less dosage required the fitter you are.

Walking, because it is a weight bearing exercise. as opposed to swimming or cycling where you are not on your feet, will also improve your bone health. Combine any of these activities with some weight training and the benefit to bone density will increase. Be sure to start slowly, progress gradually and pay close attention to correct technique with weight training to prevent injury. Doing many different exercises will be the best benefit to your bones. The muscle will pull on the bone in a different way for each exercise that you do, thus causing the body to lay down more calcium in a variety of areas on the skeletal system therefore increasing bone density and strength. Those with strong bones have a lower risk of fractures. If a fall occurs, the risk of breaking a bone is less.

Type Two Diabetes is a very common, yet very preventable disease. Overeating combined with a sedentary lifestyle is the sure way to develop diabetes. Walking just 20 to 30 minutes a day can really help to prevent this disease that eventually ravages all parts of the body. If you have diabetes, start walking. Take a dog, a friend, a sibling, a child or a parent for company. Start slowly, in speed and time. Gradually progress. Not only will your body be using the excess stored glucose for the activity, it is now more sensitive to insulin. This means the body is more able to use the insulin naturally released by the body when blood sugar levels increase.If you are on a drug for diabetes, your doctor may be able to reduce the amount you take if you maintain your activity levels. DO NOT reduce ANY medication without first consulting your physician. After a few weeks of being active, try reducing your calorie intake somewhat. Make this your new lifestyle and watch your health improve. Your energy level will also increase.

Walking on a regular basis, outdoors, taking in and appreciating your surroundings, will also improve your mood. Activity is at the forefront when it comes to treating depression. Make walking a daily habit. So many things will improve for you. Why wait for Spring? Do it now!

#walking #fitness #fitnesscorner
the importance of good posture

The Importance of Good Posture

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Standing with good posture can make you look thinner as well as younger. Yep, just by standing with good alignment through your spine and your abdominal muscles lightly engaged you can take what will look like 5 pounds off of your midsection. Try it. Stand sideways to a mirror letting your abdominal muscles to be slack and allowing your belly to protrude. Then pull in your abs, lightly, and notice how you appear to have lost weight. Not only will focusing on lightly engaging your abdominal muscles while standing or walking help your appearance, it will also help prevent lower back pain. Just engaging those muscles is a form of core training which will strengthen the abdominals and take pressure off the back. Adopting this habit on a regular basis will serve to strengthen the abs, thus making the habit easier. Doing abdominal exercises such as low, high and side planks will further strengthen the abdominal area as well as the muscles of the back. Good posture will get easier. Your lower back will thank you.
When you see someone standing or walking with rounded shoulders you may perceive them to be older than they are. Someone who carries themselves with good posture can fool you into thinking they are younger than they are.  Some gradual changes to our posture will naturally occur as we age. We can expect to become stooped over the years, but there is plenty we can do to delay the hunched posture of an older person. Simply by being aware of engaging the muscles of the upper back slightly you can avoid a premature rounded posture look. Again, the more you practice this the more natural it will become. Your upper back will be stronger, your chest will be more open, your posture will be great, you will even breath more easily and you may even have people thinking you are much younger than your years.   Many activities, such as computer work, reading or even knitting, have us with our arms forward, for long periods of time, thus shortening the muscles in the front of  the shoulder and lengthening the muscles of the back of the shoulder. Over time, this posture will cause us to have rounded shoulders and a stooped posture will develop. Taking time often, throughout the day, to sit tall, stretch the arms out to the side at shoulder height and press them back will stretch the muscles of  the chest and front of the shoulder thus helping to prevent them from shortening which eventually will cause the upper back to become rounded. This, along with upper back strengthening exercises, will really help to prevent poor posture, which if allowed to progress can lead to neck and shoulder pain. A good balance between strong postural muscles of the upper back and flexibility of the chest and shoulder girdle muscles will promote good posture as well as prevent that upper body pain.
While practising good posture when sitting at a desk or standing in a line is beneficial, it is perhaps most important during activity. Weight lifting, running, cycling or even household chores, if done repeatedly with poor posture, will eventually lead to pain due to injury. Good posture keeps bones and joints in correct alignment so that muscles and ligaments are used correctly. This good alignment helps prevent wear and tear on joints which can lead to arthritis, bursitis, tendonitis, nerve impingement or other problems. If you do a lot of golf, running, cycling or weight lifting, consider doing some yoga to balance out your activity. Yoga stretches are an excellent way to “lengthen” muscles that are most used or “shortened” during these activities. Muscle imbalance will create poor posture. Shortened hip flexors from running or cycling will cause back pain. Shortened chest or shoulder muscles due to golf will cause neck and shoulder pain. Add a stretching program to your routine to help prevent imbalances. Be sure to put a little more emphasis on training the back of the body when weight training. Because we typically use muscles of the front of the body more often, the muscles of the back of the body are often weak and over stretched. They can use a little more strengthening.
Head and neck alignment is important to good posture as well. Your ears should be in line with your shoulders. Your head weighs 10 to 12 pounds. The more you tilt it sideways or drop it forward the heavier it becomes and the more pressure you put on the muscles of the neck, back or shoulders. You can even cause nerve impingement from pressure on the spinal cord.  This presents itself as tingling or numbness. A forward poke of the head puts undue stress on the neck leading to neck pain, headaches or TMJ (temporomandibular joint) pain. Using a cell phone too often, a computer screen that is too low or doing anything for too long of a time that has you dropping your chin towards your chest will create this poor alignment over time. Be sure to have any workstations ergonomically correct.Take breaks throughout the day to perform a few neck stretches. Nip any neck, shoulder or back pain in the bud. If problems arise, take notice of your posture or get an assessment from a physiotherapist, osteopaths or chiropractor.  Always focus on good posture. You may look younger and slimmer but the best benefit is healthy joints that are free of pain. To help achieve an active, energetic, pain free life pay attention to good posture.
Senior Woman With Exercise Mat At Home

Regular Exercise Can Reduce Health Issues

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What are you doing to improve or maintain your health? Many diseases are quite preventable, are you doing anything to reduce your risk of developing some common diseases? Do you smoke? Please quit. Are you inactive? Please move. Do you consume more than two (women) or three (men) alcoholic drinks per day? Please cut down. Do you lift weights? Get started, especially if you are female and over 18 years of age. Do you walk, run, cycle, ski, swim, dance or do anything to get your heart and breathing rates up for a total of 20-30 minutes at least three times each week? Please do it.

So many symptoms of several health issues can be reduced or even prevented by exercising regularly and eating properly.  Adult onset diabetes is one of the diseases that can be eliminated by following a healthy eating plan and a moderate exercise plan on a regular basis. Heart disease is another. So are some mental health issues and even some cancer risks can be greatly reduced through exercise and healthy eating habits. Even arthritis pain can be managed with some activity. Aside from disease prevention, eating well and exercising regularly will improve your mobility, flexibility, strength, balance and stamina. Your mood may improve, so will your sleep. In short, your quality of life will improve.

Where to start? I suggest moving. Even if you are a smoker, your health will improve through adding activity to your week. An active smoker is healthier than an inactive smoker. The more active you become the greater the chance you will want to give up the cigarettes next.  How do you move? Choose an activity that you like and commit to it. Walking briskly is always a good place to start. You don’t need special equipment and it’s usually easy to do. Don’t stroll. Get your heart rate up a little. Too nasty outside for walking? Join a facility that has treadmills, buzz through Wal-Mart or go up and down stairs, wherever you can find some. Cycling and swimming are also excellent, especially for anyone who suffers from arthritis. These are non weight bearing activities that are excellent for heart health. Can’t do it outside? Find an indoor facility. Don’t want to exercise alone? Join a group activity like basketball, pickleball or fitness classes. Group activity adds the element of socialization which is also excellent for your mental health.

I mentioned weight lifting. This is an excellent exercise method for women, as well as men, to manage bone health. Young women, as well as those who are older and are pre or post menopause, who do strength training with weights will build their bone density, therefore reducing their risk of osteoporosis later in life. Before the age of 18, body weight exercises or exercise using light weights is best. After 18, heavier weights can be introduced. Anyone of any age should progress slowly and gradually when lifting weights. Care should also be taken to do it correctly in order to prevent injury. The added stress placed on bone through weight lifting will cause the body to lay down excess calcium, therefore improving the density of the bone. This means less risk of fractures, in the young or old. Strength gains can be made at any age. Older men and women both have become stronger, and therefore more independent by exercising with weights. If you are an older adult that seeks to maintain your independence, and wants to live in your own home as long as possible, I suggest you get moving. Your balance will benefit, therefore your risk of falling will be reduced. That alone will help keep you living independently. There is much you can do to improve or maintain good health. Make the move and start today!

golf

Winter is the Time to Get Fit for Golf

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Winter is the time to begin to get fit for golf. That’s right, especially if you are spending the winter here and counting the days until the course opens once again. Getting into the routine of a golf exercise program over the winter will keep your strength for the sport, improve your skills and have you enjoying the game at the very first game of the next season. Winter may not seem as long for you either.

Maintaining and improving strength and flexibility throughout your “core” will be the best thing you can do for your golf swing. The power for the swing comes from the core muscles. Any exercise that is rotational through the spine will be beneficial. It is important to engage the abdominal muscles while performing any rotational exercise however, to ensure that the lower back is protected. A simple ab, core strengthening exercise that can be used as a warm -up is to stand with the feet shoulder width apart, knees relaxed while holding a golf club or broomstick in front of you at shoulder height. Pull the abdominal muscles in as though you were getting ready to accept a light punch to the stomach. Do not allow the knees to move as you twist the upper body slowly from side to side. Gradually increase the range of motion of the twist. This will improve flexibility as well as strength. To take that exercise to a level higher, do it from a seated position on the floor or on a bench with the feet elevated and holding a weight. Lean back slightly, concentrating on keeping the abs engaged, and perform the twist. If there is lower back discomfort while doing this, do not lean back. Focus on as much rotation as comfortably possible. Make the waistline do the work, not the arms. Keep the shoulders relaxed. Use a weight that is challenging but not extreme. 10 to 12 repetitions is good.

Using a pulley machine in the gym for torso rotations is great for golf training as well. If possible have the pulley handle at about chest height. Keep the shoulders down, upper back muscles engaged and allow the knees to move as you pull the cable out and across the body. 10-12 repetitions is good for this as well. This can also be done with the handle coming form the bottom of the pulley machine. Pull the handle up and across the body with rotation, allowing the knees to move as they would in the golf swing. Be sure to keep the shoulders down.  Begin with light weight and increase over time. Pay close attention to good form.

Both external and internal hip rotation exercises will also benefit your golf swing. One internal rotation exercise for the hips is to stand with feet shoulder width apart using a broom or golf club in front of you for balance. Lift one leg, flexing at the hip and knee. While keeping the upper body centered and stable, rotate the leg across the body as far as possible. Perform 15 repetitions fairly quickly but paying attention to good form. Do not allow the upper body to move. Repeat on the other leg. To target the external hip rotators, lie on you back with your legs lifted, knees bent at 90 degrees. Put your two fists side by side between the knees. Press your knees into your fists as you press the feet as far apart as possible. You will feel this one in the outer hip (medial gluts) area.

Both Yoga and Pilates classes will be very beneficial to the golfer as they incorporate many balance, flexibility and strength moves. You can also hire a personal trainer to design a golf specific training program. Keep fit for golf this winter and improve your game in the spring.

Holly Vanderzwet, B.P.E.

HIIT Training

HIIT is a Great Way to Get Fit!

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I returned to McMaster University this Fall to join fellow graduates of the Phys Ed/Kinesiology program in a reunion of 50 years of Kin at Mac. It was great to tour the campus, see the buildings that have remained the same and visit the ones that are new. It was nice to reminisce about my time as a young student at a university that is continuing to make a name for itself in Canada as well as other parts of the world. Many programs at Mac are becoming well know for their research and development and the Kinesiology program is one of them. We toured several new labs where graduate students are involved in many different studies of exercise and it’s various effects on the body. Being in the fitness business, and writing this column, I have researched these topics often. I was surprised to learn however that McMaster Kin students are researching the effects of “HIIT” programs on cardiac rehabilitation patients.
       “HIIT” or high intensity interval training is not my first choice of program for someone who has suffered a heart attack. The words “high intensity” scare me just as much as they do my post cardiac event client.  Exercise is certainly recommended for people in this category but moderate intensity is the norm. When I looked into this, and other studies like it, I found that HIIT certainly was beneficial, after a short period of moderate intensity exercise on a regular basis. Although I wasn’t able to access much of  the McMaster studies I did find information from a study done at the Mayo clinic.  This study involved 120 cardiac rehabilitation patients who were of similar size, shape, age and had other similar illnesses and medications. They all participated in moderate intensity continuous exercise for just one week. After that initial short week, 90 participants chose to switch to HIIT and 30 continued with the moderate intensity activity. Both groups exercised three times a week for 12 weeks. All were supervised and monitored.
       Those who chose the HIIT sessions did one minute of high intensity exercise, at a level that made speaking difficult, followed by 3-5 minutes of low level activity such as walking at a casual speed. This alternating level activity was repeated between four and eight times. The group who chose moderate level activity performed 30 continuous minutes of walking or cycling at a pace that was somewhat challenging but sustainable.  McMaster studies found that people preferred the HIIT due to the fact that the intense work was shorter. The Mayo clinic study found that after 12 weeks, the HIIT participants had lost 4 more pounds of body fat, gained 1.5 pounds of lean muscle tissue and trimmed one inch more off the waistline, on average, when compared to the moderate intensity group.
      The amount of body fat and where it is situated on the body affects one’s risk of heart disease. Excess body fat, especially around the mid-section increases the risk. Those in the HIIT group therefore reaped more benefits since they lost more body fat from that area and increased their muscle mass. The study concluded that HIIT was an effective and beneficial form of exercise for heart attack patients enrolled in early outpatient cardiac rehabilitation. The McMaster study also concluded HIIT to be beneficial and found patients preferred it as it took less time out of their schedules. HIIT is a great way to get fit, cardiac rehab or not!
water

Stay Hydrated This Summer and Always

When it comes to a post workout snack or meal, a smoothie is hard to beat. The combination of fruit or veggies, water, milk or juice, and yogurt or protein powder is an excellent way to quench your post workout thirst, replace lost fluids and provide the carbs and protein necessary for good muscle recovery. Consuming a smoothie, that contains some protein, within 20-30 minutes of completing a workout will allow you to recover faster. The chocolate, cherry smoothie is my recommendation! Combine Greek yogurt, chocolate milk, tart cherry juice and crushed ice for a post workout treat that is also restorative. The cherry juice provides antioxidants. The yogurt and chocolate milk provide protein and electrolytes. Fluid lost during a sweaty workout is replaced by the milk, crushed ice and juice as well. Try to avoid excess fluid loss during a workout. Sip water often during your session and replace more as soon as possible.
      Exercising in a warm environment, be it in a hot yoga studio, outdoor summer activities or beach games in a hot climate, requires more attention to re-hydration. Certainly be aware of taking in adequate amounts of water but also choose foods that are hydrating as well. Watermelon, very refreshing on a hot day, for example is 92% water. Not only is it a good fluid booster it is also high in electrolytes and antioxidants. It contains vitamin A which is essential to healthy vision, skin and immune function. Another fluid that contains a high level of electrolytes is coconut water. Electrolytes help balance muscle and nerve function. Coconut water is an excellent post workout beverage for this reason. Coconut water and fresh (not dried) coconut “meat” also help restore the oxidative effect of exercise. Making it a good choice post exercise. These can also be added to a smoothie.
     Salads are a good, rehydrating during hot weather, food choice. Iceberg lettuce contains plenty of water but romaine contains more vitamins and antioxidants. A salad containing both of these lettuces as well as tomatoes, peppers, strawberries and cucumbers will prove to be both thirst quenching and nutritional. Tomatoes contain vitamin A, C, lycopene and potassium. Bell peppers contain antioxidants and vitamins as well. Strawberries are 91% water, therefore they contain the most water of all berries. They are also high in vitamin C, manganese, folate ( cell growth and repair) and potassium (blood pressure regulation). Cucumbers are 95% water. They also contain anti-cancer properties and are beneficial to skin hydration. All these salad foods are low calorie.  Add salad dressing sparingly. Squeeze a lemon and add salt and pepper or use a light amount of an oil vinegar mix. When it comes to greens however, kale is king. Kale packs a nutritional punch when it comes to vitamins and minerals, is very high fiber and contains anti-cancer properties. Kale can be alone in  salad, mixed with other greens or cooked into dishes such as pasta sauce and stir frys. Another high fiber, high water content, potassium rich food is celery.
      Not only is staying hydrated important for our internal functions, it is best for our skin as well. Staying hydrated means fewer noticeable wrinkles. Drinking plenty of water as well as choosing foods that have a high water content will benefit your skin. Avocados, walnuts, sunflower seeds, tomatoes, red and yellow bell peppers all contain properties that benefit your skin. Add these to your salad as well. The killjoy is, alcohol and caffeinated beverages are dehydrating and it’s best to limit consumption. BUT dark chocolate has antioxidant properties! Enjoy your workouts this summer, stay hydrated and consume some dark chocolate!
Zumba-January-2016-web

Physical Exercise is the Best Activity for Brain Health

Puzzles and games are not the best exercise for your brain. According to plenty of research, physical exercise is the best activity for brain health. It is aerobic activity that benefits the brain not crossword puzzles or sudoku. Any activity that gets you sweating and elevates the heart and breathing rates for an extended period of time has a significant, overwhelmingly beneficial effect on the brain. When it comes to boosting your mood, improving your memory, and protecting your brain from age-related cognitive decline, exercise is as close to a wonder drug as you will get. Aerobic exercise is key for your brain , just as it is for your heart.

Resistance training with free weights, machines or body weight exercises is beneficial in that it allows individuals to improve and maintain muscle mass. Muscle mass burns more calories, even when the body is at rest but maintaining muscle also ensures that strength will be maintained. Strength is important to any older adult who desires to maintain independence in caring for themselves. Activities such as Yoga or Tai Chi are important to maintaining good balance and flexibility. Participating in a stretching program such as these will also help reduce age related mobility decline. All of these activities are great. Everyone of any age should participate in them as often as possible. But it is aerobic activity that will be of most benefit to the brain.

In a study done at the University of British Columbia, researchers found that regular aerobic exercise boosts the size of the hippocampus. This is the area of the brain involved in memory and learning. Resistance training, balance and toning exercises did not have the same effect on the brain. Aerobic exercise causes the body to create new blood vessels. Blood vessels carry oxygen. New blood vessels mean more pathways for blood to travel throughout the body as it brings oxygen to all areas. In the cardiovascular system this means if one pathway is blocked due to any kind of heart disease the blood will have other pathways to follow and a heart attack can be avoided or the severity lessened. An increased number of blood vessels in the brain means improved oxygen levels to the brain which means decreased risk of stroke and improved brain activity.

Other studies have found that the prefrontal cortex as well as the medial temporal cortex regions of the brain have greater volume in people who exercise aerobically versus those who don’t. These areas of the brain control thinking and memory. Exercise also stimulates the release of growth chemicals in the brain which affect the health, abundance and survival of new brain cells. Exercise improves mood and sleep as well as reducing stress and anxiety. These factors can all play a part in cognitive impairment. If exercise can help, why would you not give it a try?

Researchers say that one new case of dementia is detected every four seconds globally. If you don’t want to be that person, get moving. Walk briskly, cycle, swim aggressively, get moving enough to break a sweat for at least 20 minutes 5-7 times a week. Dancing is also a great way to improve brain health. A style of dance that requires you to learn patterns or moves and is done at a level quick enough to elevate the heart rate is the best choice. Find a Zumba or line dancing class to attend. Not only will you have a ton of fun you will also be taking care of your brain.

Kid playing

The Importance of Play

Allowing your child to experience unstructured, free, playtime, outdoors or in is one of the best things you can do for them. Free play, along with the basic needs of shelter, nutrition, and education is vital to a child’s healthy physical, emotional, social and cognitive development. According to the Pediatric Society, unstructured play is essential for healthy brain development. Kids who are involved in unstructured active free play improve their strength, agility, balance, fine and gross motor skills as well as physical confidence.

What is unstructured free play? It is kids being kids. It’s allowing them to use their own imagination to create activities, on their own terms at their own pace. It’s a time when they can create and explore a world they can master. It allows them to make mistakes, to solve problems and  learn a little about themselves. It provides a sense of freedom, control and self-confidence. They will practice adult roles. Sure you can observe and maybe supervise but let them lead the way. Get in there and play with them. Be the dad who wears the crown for the tea party, the mom who helps slay the dragon, or the grandparent who crawls through the tunnel into the fort. But let them make the decisions.
Through unstructured play, alone or with friends, kids will develop many life skills they will use later in life. But in this day of increasing screen time on a variety of portable devices, hectic schedules for working parents, the need to enrol them in structured “camps” during school breaks, the pressure to have them attend academic enrichment classes or the want to have them be the next champion athlete, kids are missing out on just being kids. What exactly might they missing out on? Creative thinking, conflict resolution, decision making, problem solving, negotiation, resilience, and teamwork to name a few. All of these life skills can be developed through playtime for use much later in the classroom, workplace or society.
There are many ways to encourage your child to engage in unstructured playtime. First of all, make time for it. Life is hectic, but making time for healthy development of your child’s brain should be a priority. Get outdoors. There are many opportunities to explore various stimuli outside. When indoors, arrange the furniture to provide play space for activities like crafts or re-arrange it to provide for forts etc. Turn ordinary things like boxes into simple toys. Extra large appliance boxes make great play houses with unlimited play possibilities. Expose kids to many different types of activities outside the home as well. Let them experiment with swimming, skiing, skating, dance, art, music and others when they are young. The experience will prove beneficial when friends invite them to do these things when they are older. They will have the confidence to accept the invitation. Academics, organized sports and free play all are beneficial. Seek balance for your child with all of these and the child will thrive.
fitness-corner-weight-room

Keep Strong with Weight Training and Enjoy Life to the Fullest

Weight training isn’t just a way to an aesthetically pleasing, sculpted body. Training with weights is also a way to maintain or improve quality of life. Call it strength, weight or resistance training, do it when you are young or old or anywhere in between and enjoy the benefits. The way to prevent knee, shoulder, hip or even back problems is to include resistance training of some kind in your weekly plan. If you have ever had to miss work or perhaps had to lay off your recreational activity because of a joint issue then perhaps you already know the value of seeking the advice of a physiotherapist or chiropractor in order to get back in the game. But do you know the value of seeking the advice of a personal trainer to keep you injury free after the therapist releases you from their treatment?
       Continuing to improve the strength and flexibility around a joint will help prevent re-injury. A therapist can get you back to a baseline where you can once again get back to work or play but they no doubt will release you from treatment once a certain level of activity is reached. A certified trainer can take you beyond that basic strength level which will help keep your joints injury free. You might not need the trainer for every single workout you do. If you are experienced and have good body awareness you may only need the trainer’s program and a session or two to get the technique perfected. Improving the strength of all muscle surrounding a joint after an injury to it is not the only reason to weight train,  conditions such as arthritis can also be managed with appropriate exercise.
     Young people involved in competitive sports can really benefit from age appropriate weight training exercises. Getting an assessment from a trainer in order to determine muscle imbalances and then training to correct those imbalances will be extremely beneficial to their competitive success. They gain plenty from the sport specific training, where they are actually in the pool or on the ice but gaining muscle mass through appropriate strength training exercises will improve the quality of their performance as well as help keep them injury free. Weak muscle gives out over time, especially from repetitive activity such as swimming or running, and injury occurs. Keep your young athlete healthy, strong and competitive through age appropriate, technique correct,  weight training. Young women, athletes or not, who train with weights are building bone density which will benefit them years later when their estrogen levels begin to decline,
   Adults who want to enjoy golf, pickleball or skiing without shoulder or knee pain are also encouraged to make strength training a part of their routine. This age group typically does not recover as quickly from injury as do younger athletes, therefore making the strength training even more important. Acute injuries such as sprained joints will see some prevention through strength training but those nagging chronic complaints such as tendinitis can really benefit from keeping the muscle around the joint strong. Anyone participating in a sport that is one side specific, such as tennis, can really benefit from strength training. The repetitive nature of some sports build too much muscle on one side of the body and not enough on the other. Doing weight training exercises that promote balanced strength in both sides of the body equally, such as a single arm row for the tennis player, will prevent the muscle hypertrophy on one side of the body.
     Older adults that just want to maintain a good quality of life will also benefit from strength training. Keeping grip strength to lift and carry, leg strength to travel and explore, upper body and core strength to maintain good posture can all be achieved by working out with weights. Training the cardiovascular system by daily walking is excellent for many reasons but it may not be enough. Resistance training as little as once or twice a week should also be part of your routine. Seek the advice of a fitness professional to get correct technique and training plans however, as doing it incorrectly will do more harm than good. Young, old or in between add strength training to your week, especially if you have experienced an injury that has kept you away from work or from your chosen recreational passion. Keep strong and enjoy life to the fullest.
Holly Vanderzwet, B.P.E.

Fitness Corner and Fitness Corner South
519-832-6651
519-797-3343

Fitness-Corner-supplements

Supplements Can Improve Your Health

    Do you experience night time leg cramps, restless leg syndrome, insomnia or mild anxiety? If so, a magnesium supplement may be for you. Be sure you are well hydrated on a daily basis, especially if you exercise regularly, as dehydration can also cause leg cramps. Magnesium is essential for cellular health. It regulates calcium, potassium and sodium as well as being a critical component of over 300 biochemical functions in the body. It promotes relaxation of muscle. A deficiency in it can lead to cardiovascular disease, diabetes, high blood pressure, anxiety disorders, migraines and osteoporosis. Anyone with celiac disease or a “leaky gut” may need to supplement magnesium as these conditions limit the body from absorbing it from food. Foods rich in magnesium include spinach, pumpkin seeds, tuna, almonds, avocados AND good news! Dark chocolate!!! 400 mg before bed is the best time to take a magnesium supplement. Be aware however that magnesium can work as a laxative too if the dose is too high. Check with your doctor for advice.
     Another supplement that will be of benefit no matter who you are, is Omega 3. This fish oil is found in foods such as anchovies, tuna, herring and wild salmon. It is also found in walnuts and flaxseed. The amounts you would have to eat of these foods to get the required amount however would be difficult. Omega 3 fatty acids help reduce inflammation in the body, This benefits the joints (arthritis) and the lungs (asthma). Omega 3 also lowers your risk of diabetes because it improves the bodies reaction to insulin. Omega 3 reduces the risk of heart disease and has been linked to the prevention of dementia. So for heart, lung, joint, and brain health choose an Omega 3 supplement. You can take between 1500 and 5000 mg per day. The one I chose is in liquid form, has natural lemon flavouring and has no fishy after taste.
     Omega 3’s also lower the stress hormone, Cortisol, in the body. Too much cortisol due to prolonged stress raises inflammation in the body which results in many health problems. The list includes joint pain, decreased thyroid function leading to low energy, increased abdominal fat which increases the risk of heart disease, low immune function which can lead to fibromyalgia, slow wound healing and sleep disruption which can lead to mild depression as well as low cognitive function over time. Lowering cortisol by managing stress through exercise is key. You can also lower cortisol by consuming foods high in vitamin C. These include (in order of high to lower) Guava fruit, 376 mg in one cup, red pepper 190 mg in a cup, black currants 160 mg per cup, broccoli 102 mg per cup, brussel sprouts 97 mg per cup, strawberries 89 mg per cup or pineapple 79 mg per cup. Citrus fruit is 78 mg per cup of grapefruit and 70 mg per cup of orange.
     Something else that causes inflammation in the body, and therefore the same associated health risks, when ingested more than moderately is sugar. Remove as much refined sugar from your diet as you can. Sugar is in processed food in abundance. Check food labels in the grocery store. Choose foods low in sugar. Avoid sugary beverages. Choose products with “no sugar added”. Use natural honey as a substitute whenever possible. Women can ingest 6 teaspoons daily before inflammation will occur in the body and men can consume 8 teaspoons. Most people are getting 35 teaspoons per day. Sugar stores around your mid-section. Reduce sugar and reduce the spare tire. Core work exercise won’t do it. That will improve strength and protect your back but reducing sugar combined with exercising to elevate the heart rate will help reduce excess body fat.
     Men, to naturally elevate your testosterone levels, especially as you age, add zinc to your diet. To lessen the “man boobs” and improve virility, choose zinc.  Zinc balances hormones. It can be beneficial for women as well. Too much estrogen can cause female cancers.  Excess body fat in females or males causes excess estrogen for both.  Oysters contain the most zinc of any foods but it is found in lamb, beef, chickpeas, pumpkin seeds and cashews.  You don’t need much 11 mg per day for men and 8 mg per day for women. Zinc also boosts the immune system, prevents diabetes and acts as a powerful antioxidant which prevents cancer.  Moderate exercise on a regular basis and healthy eating habits reduce your risk of many diseases. Consider these supplements to further improve your longevity.
Holly Vanderzwet, B.P.E.

Fitness Corner and Fitness Corner South
519-832-6651
519-797-3343

snowboarding

Now is the Time to Begin Ski or Snowboard Training

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 Now is the time to begin ski or snowboard training. If you are a skier or boarder, and want to have a successful, injury free 2019 season, now is the perfect time to start getting in shape for it. What should you do? Well, squats, squats more squats oh, and some lunges. If you are also a cyclist who has been doing some serious cycling this summer you are already on your way to getting in shape for skiing or boarding. The cardio and leg work from cycling really gets the legs ready for those winter sports, especially if you look for some serious hills when you are on your bike.
     The “wall sit” is an excellent skiers exercise. Put your shoulders against a wall and place your feet about 16 inches away. Slide down the wall until your knees are at a 90 degree angle. Adjust the foot position out from the wall if the knees are uncomfortable. Hold that sitting position as long as possible. You can add dumbbells to your hands to increase the workload. Bicep curls or front shoulder raises with the dumbbells while you sit on the wall can certainly be added.
     A variation of the wall sit, the “ball sideways to the wall squat” is also an excellent ski exercise. Put your hip against a stability ball that is against a wall so that your feet are on a slight angle and you are leaning into the ball. Lift the leg closest to the ball then flex and extend the leg on the floor, going as deep as possible without knee discomfort. Keep most of your weight into your heel of the foot on the floor, especially if there is knee discomfort. Add a dumbbell to the one hand to increase the workload. This is a great exercise as it trains each leg separately. If one is weaker than the other it will catch up eventually.
    Any exercise that strengthens around the knee and hip joints will benefit. “Clams” are excellent for strengthening the hip. Try them in a side plank position to benefit the core muscles. Injuries usually occur in the areas of the body that are weak. Don’t discount the lesser used areas. The more you can do to strengthen smaller muscles and connective tissue around the joints the better. Fitness tools such as a BOSU, stability ball or a rocker board are excellent for strengthening the small muscles in the ankles, knees and hips. These tools also train your balance which, if good, will help prevent injury. Maintain good flexibility about these joints as well. Work on improving or maintaining good joint mobility. Need help with strength or flexibility? Contact a personal trainer, especially to help with correct technique. Sometimes accidents happen and injuries occur when you are participating in these somewhat challenging activities, but the fitter you are, the less chance of severe injury and the greater the chance of a speedy recovery. Think snow and get in shape for it now.
back

Healthy Body, Healthy Back

   Chronic back pain may not always be caused by inactivity nor fixed by strengthening the muscles of the core. Back pain most certainly can be due to poor posture or weak musculature but it can actually be due to a number of other health issues. Chances are you have never thought that issues of the lungs, eyes, teeth, gall bladder and other organs of the gut or constipation can be causing your back pain. Certainly begin by hiring a personal trainer to help with strengthening your core and improving postural muscle balance, but if you feel you already have done a good job of that and continue to experience low back pain it might be time to check with a medical doctor, osteopath, dietician, naturopathic doctor, pelvic floor specialist, optometrist, physiotherapist, or chiropractor to determine the cause. What? And where do I start? You say!
     Well, if constipation is an issue, it can cause back pain. This can be a nutrition and digestion issue. Seek the advice of a dietician for proper balanced eating, a naturopath for food intolerances or a medical doctor for possible blockages etc. If there is inflammation and pain in the gut area due to digestion issues, the abdominal wall will shut down. The muscles of the abs won’t be recruited to protect the back. Note, sugar is acidic, it causes inflammation. Correct your diet, protect your back.
      If your respiratory system is compromised in some way, back pain may again be the result. Respiration mobilizes the cerebral spinal fluid. This nourishes the central nervous system as well as removes waste products from it. Thus keeping the spine healthy. Deep breathing such as taught in yoga can help. A technique of inhaling deeply into the lungs and rib cage then engaging the abdominals on the exhale is great! Do it anytime anywhere and as often as possible, not just on the yoga mat. It massages the organs, keeping them in natural mobility. If an organ gets inflamed due to poor nutrition, such as the liver from excess alcohol or the gall bladder due to high fat foods, pain will occur due to minimized space for that organ and incorrect breathing will result. The back can be affected. Correct your diet and you will correct your breathing.
     If you have dental issues such as a misaligned jaw, your back may be affected. The head always wins and your body will do anything to compensate to keep it up and looking ahead. Your spine may be throw off by this compensation with pain being the eventual result. Next the eyes. The body will also do anything to keep the eyes finding the horizon. All systems below the eyes will be compromised if they get off kilter. This includes the spine. The central nervous system is complicated. Emotional pain can rise above all the other systems. It is capable of affecting breathing, nutrition, digestion etc. Taking care of your emotional health is extremely important too. If you think your mental health can be causing other health issues that lead to back pain, do not hesitate to seek the advice of a psychologist. Healthy body, healthy back. Namaste
Foam-Rolling-Fitness-Corner

It Is Never Too Late to Begin an Exercise Plan

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In 1966 researchers at an American medical school recruited six male college students for a study which required them to spend their summer in bed. The study was done to determine the effects of inactivity on the human body, specifically the cardiovascular system. The experiment was designed to mimic the effects of long term manned space flight. After only 3 weeks in bed, the subjects experienced deterioration in cardiovascular fitness that was equivalent to 20 years of aging. 30 years later, five of the six subjects were retested. Only 2 had continued to exercise on a regular basis. All 5 had gained weight and body fat over that 30 year span. Even so the declines from 30 years of actual aging were less than those they had suffered during the original 3 weeks of bed rest as young students. Immediately after the follow up testing, the men were all put on an aerobic training program that included regular walking, jogging and cycling. In just 6 months the declines they had experienced over the previous 30 years were completely reversed.
It is never too late to begin an exercise plan and realize the health benefits it brings. Cardiovascular benefits will happen with regular aerobic activity and muscle strength will improve with weight training, no matter the starting age. A strength training study done on 14 older adult participants showed an increase in muscle mass after only 9 weeks and an increase in strength after 10 weeks. This was done with previously inactive individuals. They performed 4 sets of 10 repetitions of the leg press machine twice weekly.
I can tell you get up and get moving for the health of it. Your doctor can tell you to start an exercise program to combat diabetes or heart disease. We can even tell you specifically to walk for 20 minutes once a week. Unfortunately the statistics of studies say that only 29 per cent of you will actually follow the advice. If we give you detailed information as to how exercise improves your health, especially heart health, about 10 per cent more of you will comply. But if we ask you to participate in an aerobic activity at a specific time at a specific place and a designated time, studies show, that 91 per cent of you will comply. So if you want to begin an exercise plan to improve your health it seems that attending a fitness class several times a week or hiring a personal trainer to meet you at a specific time weekly will give you best results. It takes some great self motivation to do it on your own. But it can be done. Schedule exercise for yourself as you would staff meetings or medical appointments. Make it part of a routine you follow like showering or brushing your teeth. Once you make it a habit you can only gain, health benefits that is and your only loss might be excess pounds.
Quit-smoking-fitness-corner

Give Up Smoking to Enjoy 10 More Years of a Healthy Lifestyle

As we move into the second month of 2018 are you still on track with meeting your goals for this year? May people set a goal of smoking cessation. That’s a good one. Health benefits begin to happen within the first hour after your last cigarette. Smoking elevates the heart rate, but not in a good way like that of a brisk walk. It is elevated due to decreased oxygen in the blood caused by smoking. The heart works harder to deliver what oxygen there is to areas of the body that need it. Your heart rate will return to a more normal level within the first half hour of your last cigarette and you are on your way to better health.

Within 12 hours after that last smoke your oxygen levels begin to return to a more normal level. This is due to the decrease of carbon monoxide in the blood. Carbon monoxide is released from burning tobacco and inhaled with the smoke. Carbon monoxide is toxic in high levels in the body. We have home detector systems for the stuff. It also bonds well with blood cells which prevents them from bonding with oxygen which pretty much feeds every organ we have. This lack of oxygen causes many problems especially for the heart, lungs and brain. The good news is within 12 hours carbon monozide begins to decrease and oxygen to increase. Within one full day of being a non-smoker your risk of coronary artery disease begins to lower.

At two days smoke free you will notice an improvement in your sense of smell and taste. At 2 weeks your withdrawal symptoms will decrease and at 3 weeks you will be able to exercise and perform physical activity without feeling winded. Blood circulation and heart function will be improved and your lungs will begin to clear. Less coughing will occur after a month or two. After one year smoke free your risk of heart disease drops to half that of a smoker. By 5 years your risk of stroke is as low as a non-smoker. By 10 years your risk of lung cancer is also the same as a non-smoker. Risk of other cancers lowers at 10 years as well. At 15 years your risk of heart disease is the same as a non-smoker.

The health benefits of quitting smoking are many. Non-smokers generally live 10 years longer than smokers. Give it up if you can and enjoy 10 more years of a healthy active lifestyle.

Hot-Yoga-Hangover

Avoid That Hot Yoga “Hangover”!

    Have you ever woken up the morning after a great hot yoga class with a headache and thought “oh I should not have had that last glass of wine” only to realize you didn’t even have one glass? Avoid the “Hot Yoga hangover” by making sure you drink enough water after a hot yoga class or any other workout that causes you to sweat. The headache is a sign of dehydration. Drinking enough water before, during and after an intense workout will help you avoid it.
    Weather you are a competitive athlete or someone who exercises for the health of it, it is important to stay hydrated. Water lubricates the joints, regulates body temperature, maintains blood volume, transports nutrients and generally keeps you healthy. Water also aids in cellular repair. This means that micro muscle tears from exertion during exercise will heal faster thus leaving a serious or a not so serious athlete less sore the day following the workout. Dehydration can be detrimental to performance for an athlete. Especially an endurance athlete. They will be unable to work as hard if they are not hydrated. Performance drops and fatigue sets in as dehydration begins. As an athlete, if you feel thirsty you are already somewhat dehydrated. Drink water prior to the event to avoid this.
     Other symptoms of dehydration are muscle cramps, fatigue, dizziness, aching joints and elevated heart rate. If you experience any of these, re-hydrating with water as soon as possible will help. In extreme cases dehydration can be the cause of mental confusion. If you get used to drinking water on a regular basis, throughout the day, in moderate amounts, as well as drinking every 20 minutes during a workout and consuming at least 8 oz. of water at the end of a workout you will keep dehydration at bay. Pay close attention to how much fluid is lost during a workout and re-hydrate accordingly. Ingest more water after a particularly sweaty workout. Sweat releases toxins. Being properly hydrated aids the process.
    More attention is often paid to re-hydrating when working out outside in the summer months but it is necessary to keep it in mind when working out during the winter months as well, be it indoors or out. If you are sweating, be it from hockey, cross country skiing or even a pool workout, you need to re-hydrate. If you are someone who doesn’t really like drinking plain water, try squeezing some lemon in it. Avoid sugary sports drinks except if the workout is longer than 90 minutes and even then, sports drinks are best diluted with water. If you consume caffeine or alcohol post workout, you will need to drink more water to combat further dehydration due to both of these. Avoid headache, muscle cramps, fatigue and aching joints, stay hydrated.
DIABETES-PREVENTION2

November is Diabetes Awareness Month

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Diabetes melittus, commonly referred to as diabetes, is a metabolic disorder where blood sugar levels are high over a prolonged period of time. Type I diabetes is often referred to as “juvenile diabetes” or “insulin dependent diabetes” as it usually occurs in young people. In type I diabetes, the pancreas is unable to produce enough insulin, which is a hormone that is released in digestion to normalize blood sugar levels. This type of diabetes must be managed with insulin injections.
     Type II diabetes, referred to as “adult-onset”, is not insulin dependent and is on the rise as the main causes are excessive body weight and not enough exercise. A common affliction in many age groups. People are developing “adult onset” diabetes at younger ages due to carrying excess body weight and a sedentary lifestyle. Type II diabetes is the fastest growing disease in Canada with 60,000 cases reported yearly. (health Canada stats) If not controlled, diabetes leads to health issues in many areas of the body. Heart disease, stroke, kidney disease, reduced blood flow to extremities causing amputations and eye damage are just a few. There is an easy to navigate quiz on the Diabetes Canada web-site that will determine your risk level for developing this disease. Take the quiz then learn how to reduce your risk.
     Type II diabetes can be controlled through healthy eating and regular activity.  If your doctor has told you your blood sugar levels are high, there is much you can do to reduce them and prevent diabetes, even if there is a genetic component. All food that we consume is broken down to glucose or blood sugar, which we use as fuel for all activity. If we are not active and using the glucose present in the body, the body will release insulin to help control the blood sugar levels. When we overeat, on a regular basis, the glucose levels rise and the body simply cannot release enough insulin to bring them down. Insulin resistance can occur over time and diabetes develops.
     Simply walking briskly for 30 minutes every day can help control blood sugar levels. Making healthy food choices more often than not as well as consuming moderate portions is also important in the prevention of diabetes due to excessive body weight. When making meal choices, choose foods that are low in sugar, high in fiber and those that take time to digest. Protein for example takes longer to digest than carbohydrates. Balance you plate with some protein and “good’ carbs such as fruit and vegetables. Remember that the meat choice on your plate should be no larger than the size of your fist. Include foods of several colours on the plate and go easy on sauces and dressings. No need to avoid dessert, just limit the portion size or the frequency of consumption.
     The health risks of diabetes are very damaging but Type II is fairly simple to avoid. Choose your foods wisely and exercise.
Holly Vanderzwet, B.P.E.
exercise smarter not harder

Stay Fit and Injury Free!

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Perhaps you have just raced your first 5km, 10km or half marathon, at the very successful Rotary Huron Shore Run in Southampton, which is an important fundraiser for Saugeen Memorial Hospital. If you are experiencing moderate to intense muscle soreness in your legs as a result of your race, have no fear it is “only” DOMS and will subside eventually. Delayed Onset Muscle Soreness is perfectly normal after the continuous and excessive impact of running a race. It will get better in a few days or a week and you will walk normally once again. Your end of race, “I’m never doing that again” will turn to “I’m definitely signing up again next year” within a few short days.

DOMS is caused by micro tears in the muscles. No matter how hard you trained, you probably put more effort into the race, especially if you are somewhat competitive. The increased effort over time is what caused the minor (but feels like major) muscle damage. Muscle pain is rarely something to worry about. It will go away on it’s own. Epsom salts in a bath will help. So will staying hydrated. Choose a post race beverage with added electrolytes if your event was more than an hour in duration and water if it wasn’t. Participate in cross training activities at an easy to moderate pace in the days following the race. These include yoga, cycling or swimming. Keeping the blood circulating through activities such as these will help heal the micro tears.

Joint pain however, is different. Pain in the knees, hips, back, ankle or joints in the feet can be due to overuse such as a race or it can signal an injury, If joint pain persists it is best to get it assessed and treated as soon as possible to prevent further injury and keep you in training for the next event. Never continue to run through pain. Find cross training activities to keep you fit. Build these other activities into your training to avoid injury. Variety is important to avoid over training or overuse injuries. Make a stretching routine or yoga class part of the training plan too. Stay fit, injury free and register for that event you have always wanted to try!

Fitness Corner Fitness Class

Want Results? Join a Gym.

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Sometimes you just need to get to a gym. Sure there are plenty of ways to keep fit at home or outdoors, you have read about those workouts right here, but sometimes the best results come from a gym workout. Top reason? Socialization. It gets you out of the house. Especially in dreary weather. This can be very beneficial to your mood and therefore your mental health. There are too many distractions at home such as laundry, Facebook or a couch and fireplace. When you get to the gym what else are you going to do there but workout? You will be among others like yourself who are in search of a better fitness level. The atmosphere alone may motivate you to put in a good effort. You might be motivated by someone else there or they might be motivated by you. Chances are great that if you make working out part of your routine and attend the gym at the same time on a regular basis you will meet others doing the same and friendships will develop.

Reason number two? The strength training equipment. More often than not, the weights you may have at home are not heavy enough or won’t give you enough exercise variety. This is most true for bone health. To benefit your bones and prevent osteoporosis you need to perform only a few reps of many different exercises but with heavy weights. Strength training with heavy weights causes mild stress on the bones which causes the body to repair it by laying down extra calcium which in turn strengthens the bone. A variety of exercises, even for the same muscle group, is necessary to strengthen the bone in a variety of locations. The variety of machines and free weights in a gym allow you to do this.

Third reason? Intensity. I think people work out harder and maybe longer in the gym than at home. No one wants to be seen leaving the gym after only 15 minutes, those that do have a great excuse and some even have a good reason. Sometimes good old peer pressure is a good thing.  If you want to up your intensity but need ideas or motivation, hire a personal trainer or attend a fitness class. The trainer or instructor will push you just a little harder than you will push yourself and you may be surprised at what you are capable of. A trainer will keep a close eye on your capability, adjusting if necessary, and an instructor should always caution you to pace yourself while showing different intensity levels for you to choose from. This will bring results. It is best to take workout advice from the professional gym staff however. Well meaning, friendly members may be eager to welcome you to the facility but exercise advice is best taken from the staff.

Lots of gyms also provide child care in the facility. This is great for young moms and dads who want to maintain or improve their fitness, and good for the children too. They learn at an early age that going to the gym can be part of ones routine and is a good thing. They also meet new friends and learn to take advice from someone other than a parent. Been working out at home? Want to switch it up? Need a little assistance? Join a gym.

weight machine

Exercise For the Health of it!

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This quote comes from the mid 1800’s, “those who don’t make time for exercise now, will have to make time for illness later” so you think we would have figured it out and followed it by now. But no, today it has been determined that not getting the recommended minimum amount (only 150 minutes) of physical activity per week accounts for more deaths than diabetes, smoking and obesity combined. This tells us that many people are not making enough time for physical activity and it not just harmful to their health but it can be fatal.

150 minutes, just 2.5 hours per week. That is less than 30 minutes per day. Very, very doable if we just build it into lour daily routine. Add a 30 minute workout of some sort at the beginning, middle or end of every day. You can even split it up into three 10 minute sessions or two 15 minute ones. I have heard plenty of excuses over the years as to why it can’t be done. But, if there is a will there is a way. Because you won’t die tomorrow from not exercising today, it is easy to procrastinate. And we all know the stories of the 98 year old smoker who also enjoys gin on a daily basis or the 25 year old that died running in a marathon. These are not the norm. There also is no guarantee that you won’t die prematurely from the evil disease we call cancer no matter how well you care for yourself. The point is, exercise is a great preventive measure to ward off many debilitating diseases.

If you decided in January to “lose weight and get in shape” but now see your interest, determination and participation sliding, use “exercise for the health of it” as your February and beyond, mantra. Think of it as a prescription from your physician. You would and certainly should, take a prescribed blood pressure pill each day to prevent stroke. So prescribe daily exercise to yourself to prevent stroke and a host of other diseases associated with inactivity. As your health improves through activity you may find your doctor is able to reduce or remove certain medications for you.

An “exercise buddy” is a great way to keep up the motivation. Walking and talking with a friend is lots more fun than walking and talking to yourself. Join an organized group. Pickelball is an extremely popular activity and I know communities in the area offer this group activity in many locations. Fitness classes are an excellent way to get activity into your day. Getting yourself in the door of the class is the hardest part about it. But do it. Check the schedule, choose something you might like, and go. Fitness instructors are the most energetic, enthusiastic people on the planet who will be happy to see you in the class and will go out of their way to make it a positive experience for you!

If you are a working parent perhaps early morning or late night exercise feels like the only option but sleep is also valued so very much. That’s when 10 or 15 minute sessions can work. Or exercise with your children and they benefit too. The point is, just do it, exercise or die.

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Local Athletes Heading to the World University Games!

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Two young, female, student athletes from Port Elgin will be competing for Canada in the World University games held in Almaty, Kazakstan over 11 days from January 29th to February 8th 2017. Approximately 2,500 student athletes between the ages of 17 and 28 from more than 50 National University Sports Federations around the world will be attending these games. For Kelly Gribbons age 21 and Kyla Vanderzwet 27, this is an amazing opportunity, a huge accomplishment and a very big deal! These games are held every two years in various cities around the world and are 2nd in size only to the Olympics. Kelly, a 4th year engineering student at the University of Guelph, has been named to the Canadian Women’s Ice Hockey team and Kyla, a first year medical student at the University of Western Ontario has been selected for the Women’s Nordic Ski team. Canada will be sending 93 athletes and 27 staff members including coaches and medical staff to these games to compete in 8 of the 11 sports which will be represented there. The athletes are issued Team Canada uniforms, will participate in opening and closing ceremonies and will be housed and fed in a new athlete’s village constructed in Almaty for these games. I know competing at an international level, at an event so close to the Olympic experience is a dream come true for Kyla and I am very sure it is for Kelly as well. But along with the dreaming comes a great deal of hard work.

The motto of the FISU (International University Sports Federation) is “Excellence In Mind and Body”. Both of these young women must balance training for their sport sometimes up to 18 hours a week, depending on the time of year, with keeping up with lectures, assignments, labs and tests. You see to be named to these teams they must have met qualifications based on competition results and be a full time student. Add to that the mountains of sweaty workout laundry that needs to be done, the shopping for, preparation and consuming of healthy nutritious fuel, as well as the quality rest for these athletes and there is little time for much else. I hear parties are few and Netflix is a great way to wind down if needed. Although just writing about this makes me tired!

Here’s one simple exercise to try that trains the legs that these gals both need for their sport. Sit against a wall with your back flat against it and your feet directly under your knees. Be sure that both the knees and hips are bent at 90 degrees. Hold that for at least one minute or as long as you can. When you feel the burn, hold it 20 -30 seconds longer. Both girls must endure a certain amount of pain to get the result they desire in competition. The mind needs to be trained to deal with this as well as the body. There is so much that goes into their training that only they know what it is. Success isn’t just about a place on the podium, although that must feel pretty darn awesome. Success can be a personal best, time wise or goal wise. It can be making it across the finish line with all your equipment intact, avoiding being tripped by an opposing stick on the ice or coming across the line with a PB or skating your best game ever.

Both Kelly and Kyla (who I am sure you have guessed is my daughter) have worked and worked-out at Fitness Corner. I have been glad to be able to provide a local venue for some of their training and I wish them great personal success at World University games 2017!! Have a great experience and lots of fun, girls! You deserve it! Go Canada go!!
#WorldUniversityGames

Port Elgin fitness winter walk

You Can Maintain Your Healthy Habits This Holiday Season

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It’s December. The month that is associated with sweet treats, special dinners, parties, drinks and gatherings with friends and family like no other month. A month when a healthy lifestyle can get shoved to the very back of the bus. But it doesn’t have to. With a little preparation, planning and just a bit of self control you can maintain your healthy habits. First of all, don’t beat yourself up for getting off track once in awhile during the holiday season. Allow yourself some fun too.

Try to stick to the “everything in moderation” mantra as much as possible during this time. Go ahead try the dips, sweets, cheese balls and all the appetizer table has to offer but stick to just a few of the less healthy choices. Choose more fruit and veggies than deep fried or sweet treats. Consuming something sweet actually makes you want to go for more. Try something more savoury after a sweet morsel to combat the craving. Move away from the table. If you locate close to the appetizers it is very easy to consume several without thinking. This risk increases with the consumption of alcohol. Pour wisely. Consume water throughout your evening as well to help limit the alcohol calories which, when in excess, will be stored around your mid section. Consuming at least one large glass of water before bed will help avoid a headache later.

Include exercise in the “everything in moderation”. If you have less time available to do your usual workout, don’t skip it, just do less. Tabata or HITT or circuit workouts that are short on time but tough to do are great for this time of the year. Even fitting just 10 minutes of an at home workout first thing in the morning can be beneficial. Or try a 20 minute yoga stretch routine before bed You’ll feel better, physically and mentally for having done some exercise rather than none at all. If you have a busy holiday party schedule you may have to write your workouts on the calendar as well. Make an appointment with yourself and keep it. Plan activities to do with the kids during their school vacation to help keep the whole family active. Schedule a brisk walk or run with a workout buddy for the morning after a party. It may seem tough to do but the fresh air will clear your head, the buddy will keep going and you will feel so much better than staying on the couch. Don’t forget to hydrate with water before and during the activity and fluid with some electrolytes after, especially if it is an hour or more in duration.

If you do get off track during the holidays, don’t fret. Don’t even think of going on a “diet’!  Just get back on track with healthy eating habits you can maintain combined with a regular exercise plan. I’m sure every gym in the area will have a special in January to entice you to get into a fitness plan. Also keep in mind that we can gain more weight between New Year’s and Christmas than the other way around!

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Now is the Time to Think About Golf Fitness for Next Season

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Unless you are a “snowbird”, chances are you have stored the golf clubs away until next spring. I’m sure however, if you are an avid golfer, you never stop thinking about the sport. Right now is the time to think about your golf fitness for next season. Maintaining your fitness for golf over the Fall and Winter seasons will probably mean a better score when you first hit the course in the Spring. Swim, walk, run or cycle, indoors or out during the off season to maintain your endurance for the game but focus on few other important areas as well. Be sure to consider core strength, flexibility through the spine and hips and shoulder stability when keeping fit for golf.

The power for your swing will come from a strong core. You need not do 100’s of sit-ups daily to strengthen the core. In fact this, at one time a standard exercise, is no longer part of an exercise regime. Planks of all kinds, side, high, low, “bird-dog” and any variation you can do will strengthen the core muscles more effectively and safely. If you aren’t familiar with a plank, start easy. Place your forearms on your bed, hands together, elbows apart, step your feet back so that you have a nice straight line from the heels to the shoulders. Squeeze your shoulder blades together and hold as long as you can. If this is easy and you can hold this plank for one minute with little effort, take it to the next level. Lift one foot, hold for one minute then repeat on the other foot. Taking this low plank position to the floor will increase the intensity. Any weighted rotational core exercises will also be a great benefit for golf. Seated “Russian twists” or standing torso rotation, holding a med ball or body bar are great. Stand on a BOSU ball or kneel on a stability ball for added balance training difficulty.

Torso rotation also improves the flexibility about the spine which facilitates the golf swing. The more flexibility range you have through the spine the stronger your swing will be through a longer range of motion. One simple stretch is to sit upright on a chair or bench, knees together and feet flat on the floor. Place one hand behind you and slowly and gradually rotate the shoulders around to face sideways. Engage the abs as you do this to protect the lower back. Make the rotation from the spine, not just the shoulders as much as possible. Also engage the muscles between the shoulder blades to ensure the shoulders are down. Hold the position for 30-60 seconds. Also try standing, feet in a wide stance, with a body bar or broomstick held across the back of the shoulders, abs engaged. Perform a torso twist so that the lead shoulder rotates down and the other up. Repeat several times on both sides.

Shoulder, particularly scapular, stabilization will also benefit your golf swing. One super simple exercise to do is to hold both arms out in front of you at shoulder height, thumbs up. Actively pull the shoulder blades together while keeping the shoulders down. Check this one in a mirror to be sure the shoulders are staying down. Hold for 5 or 10 seconds then release. Repeat several times. Be aware of how it feels to engage those muscles in the upper middle back and try to recruit them during your swing. Other weight room exercises such as a single arm, seated, pulley row will also greatly benefit shoulder stability.

If this seems a bit overwhelming to put together for yourself, the fitness classes that benefit golf are pilates and yoga. These focus on core strength and flexibility and an instructor guides you safely through correct technique. A personal trainer can also be of great help when training for golf. Don’t wait for Spring, get fit for golf now.

Holly Vanderzwet, B.P.E.

Fitness Corner and Fitness Corner South
519-832-6651
519-797-3343
tabata-september-2016-blogpost

Do Whatever Gets You Moving!

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When we attend the annual Can Fit Pro World Fitness Conference each year there are always a few new things to try. Some are good, some not so much and some are great! We purchased “fitness drumsticks” after the conference this year and have been having fun with them in our classes. This is a way of tricking our class participants into doing a million squats and lunges in one session without really being aware that that is what they are doing! The “sticks” are used to hit the floor, then hit together above the head or just at shoulder height. Routines are usually choreographed to music so there is a specific beat to keep and because you are hitting the floor to make that beat the range of motion for the squats, plies and lunges is quite deep. Hence the great leg workout! We have discovered there is much we can do with these sticks to create a great workout that not only tones the legs but also elevates the heart rate. Arms are also toned just through holding the drumsticks (which weigh less than a pound) and moving them in various directions at various speeds. This is a great, fun activity that has you feeling a bit like a rock star. Beware the tired legs however.

HIIT (high intensity interval training) and Tabata continue to be popular at this conference. Tabata is a method of interval training designed in Japan for their national speed skaters. It was been embraced by the fitness industry as way to “get fit quick” or just get a high intensity workout in a very short session. True tabata takes only 16 minutes to complete. The idea is that you work as hard as you possibly can during the session and only take the required rest breaks. HIIT is the same. If you feel good during these workouts you probably are not working hard enough. They are meant to be tough. Work hard in the intervals, which are cardiovascular in nature and only rest for the allotted time. Tabata is 20 seconds of high intensity followed by 10 seconds of recovery. This is repeated 8 times and then a 1 minute rest is allowed. All of that is repeated 3 more times for a total of 4 sets. Then you are done! In more ways than one! Typically exercises are repeated and are usually simple in execution so as to be able to maintain good form and high level intensity.

HIIT is similar to Tabata but follows no set plan. The intervals are what you decide them to be. Maybe 30 seconds of hard work, 15 seconds recovery or 45 seconds of hard work with 1 minute recovery. The idea with this type of training is that when the body is confused by the changing levels of intensity it burns more calories. It definitely does that, but this method of training also boosts the cardiovascular benefits. Participants of one study who did Tabata four times a week for 6 weeks saw improvement in both aerobic and anaerobic conditioning as well as improvement in their MVO2 or maximum oxygen uptake  (which is an indicator of cardiovascular health). Others in the study who did steady state aerobic conditioning for one hour, 5 times a week on a stationary bike saw less improvement in their aerobic capacity, less MVO2 improvement and no change in their anaerobic capacity.

The message at the conference is always one of “just do it”. Do whatever gets you moving. Get oxygen to your brain by elevating your breathing and heart rates. Improve you health and maintain good quality of life through activity, whatever that may be
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Healthy Lifestyle, Healthy Brain

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When it comes to the brain, size matters. You do not want a smaller brain. Things that can reduce the size of your brain include brain injury, alcohol, not enough sleep, smoking, high blood pressure, diabetes, lack of exercise, negative thoughts, diet and obesity. You can accelerate the age of your brain and reduce it’s function through these factors but you also have the capability to decelerate it’s age by reducing these factors. The common thread that I see to help reduce all of these risks, of course I do, is exercise. Exercise and a little self discipline. Due to the plasticity of the brain, or it’s ability to change, you can make improvements to it within 2 months of changing to a healthier lifestyle.

Avoiding high concussion risk activities such as football, wearing a helmet for activities such as cycling or skiing, limiting alcohol, quitting smoking, adopting good sleep habits and limiting unhealthy foods all fall in the self discipline category. Exercise can reduce high blood pressure and diabetes, improve your sleep and help you maintain a healthy weight. Avoiding obesity can benefit the brain. Avoid obesity through healthy food choices and moderate, physical activity on a regular basis. Obesity reduces the size of your brain. As your weight goes up, the size of your brain goes down. This was shown through 10 studies done in the U.S. using brain scan information. Definitely keep your brain young by always learning knew things but also keep your brain young through physical activity. Cardiovascular fitness activities are the best for heart health but they are also the best for brain health. Keep the blood and oxygen flowing to the brain through activities which elevate the heart and breathing rates.

Getting less than 7 hours of sleep on a regular basis can lower the blood flow to the brain. This is detrimental to brain health over time. The brain needs blood flow and the oxygen that travels with it. Not getting enough sleep also causes weight gain as poor food choice cravings increase. Your metabolism also gets out of wack due to poor sleep habits. Physical activity helps you rest at night. Especially if you avoid caffeine after 3 p.m. and increase your water intake. Activities such as restorative yoga and meditation can also promote sleep. Meditation improves brain function because it activates the front part of the brain which is the thoughtful part of the brain. While meditation can teach relaxation and learning to “chill out” it also actually activates the brain.

Avoiding negative thoughts was mentioned as a factor in brain health. For some people these are automatic and very difficult to reduce. They are referred to as “ANT’s” or automatic negative thoughts. Too many of these, too often can lead to anxiety and depression. One way to kill the “ANT’s” is to question the thought and not believe every negative thought you have. Tell yourself that’s not true and write down the reasons it isn’t. Also write down things you are grateful for on a daily basis. Exercise can also help reduce negative thoughts as it produces the “feel good” hormones. You begin to feel better about yourself. Depression can also be lessened. Certainly seek professional help for anxiety or depression. Final note, hang out with upbeat positive people who practice healthy habits. People are contagious, choose wisely.

Fitness Corner Port Elgin Southamptonposture

Improve Your Posture to Look and Feel Better!

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Do you what to look five pounds lighter and a few years younger with little to no effort? Of course you do. Do you think it sounds too good to be true? Well it’s not. Do you want to know what miracle achieves this? It’s good posture. Yep, simply standing with good alignment through the spine can make you appear slightly thinner and have people guessing your age. Think “little old person”. What do you visualize? Probably someone slumped forward with a rounded back and forward shoulders comes to mind. Avoiding that look by practising good posture helps you appear younger and slimmer as well as helping to prevent back, shoulder and neck pain. When the spine is not in proper alignment the back muscles, ligaments, discs and spinal joints are all under increased and uneven stress. Muscle strain is a common result. Since the low back supports most of the weight of the body it is particularly vulnerable to pain due to poor posture. Neck pain is also common due to bad posture habits such as slouching or holding the head too far forward.

Now stand sideways in the mirror allowing the ab muscles to relax. Notice the abdomen. Notice your spinal alignment. Chances are your belly is protruding, your low back is in an excessive arch and your shoulders are slumping forward somewhat. Now engage the abdominals. Pull them in slightly, as though you were getting ready to accept a light punch. Check your refection once again. Looks like you just lost five pounds, yes? Your shoulders probably pulled back slightly as well. Simply engaging the abs in this manner as often a  possible throughout your day, especially when standing will do much to improve your posture, strengthen your core muscles and protect your low back from discomfort. Using this simple technique will benefit you much more than any amount of ab crunches which promote excessive forward flexion and a rounded back.

Engaging the abs while standing trains the transvers abs which when strong, do the most to protect the low back. No need to suffer through 100’s of ab crunches to improve core strength, simply practice pulling in those abs as often as possible, whether you are seated or standing. Exercises such as variations of a plank, when done correctly will strengthen the core and promote better posture as well. Preventing muscle imbalances will also benefit posture. If your job requires you to sit for several hours each day, you may be shortening your hip flexor, hamstring and chest muscle groups while lengthening and weakening your upper back muscles. Get up from the desk every so often to move around and do your best to become aware of your posture. Is your head centered over your torso? Is your chest slightly elevated? Are your shoulders down and relaxed? Are your abs lightly engaged? Poor posture habits can become good posture habits simply by becoming more aware.

If you are experiencing back, shoulder or neck pain you may need someone else to help assess your posture. Chiropractors and physiotherapists are great at this. They will be looking to see that
your ear, shoulder, hip, knees and ankles are all in alignment. They will also assess any muscle imbalances and be able to help you make changes that will benefit your posture and therefore your back, shoulder and neck health. Better posture really can help you look and feel younger!

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Foam Rolling Can Keep You Flexible

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Are you an active person who would enjoy the benefits of weekly or even daily massage appointments, but without the price tag that would go along with this luxury? Well this service can be within your budget through the regular use of a foam roller. While this therapeutic tool does not replace the skilled hands of a registered massage therapist, it will help lessen muscle soreness, let you recover from workouts more quickly and keep you flexible and injury free between massage appointments. Self myofascial release, or “foam rolling” has transformed from a once rather mysterious technique used by professional athletes, coaches and therapists, to a daily practise for people of all fitness levels. Fascia is a thin, tough, elastic type of connective that surrounds muscle. This tissue can become restricted due to a number of reasons. Pain, decreased range of motion even injury may result. Myofascial release techniques have been used by sports therapists for years but with the availability of foam rollers you can keep the fascia flexible yourself.

While warming up, cooling down and stretching (at the end of a workout or as separate workout session such as a yoga practice) are all still very important aspects of a workout, they alone are not always enough to release muscle tightness. Foam rolling can assist in relaxing muscle knots, breaking up adhesions between muscle layers, improving range of motion about a joint and restoring normal blood flow, all of which mean quicker workout recovery time. As you “foam roll” the muscles you can control the amount of pressure you apply. It will hurt, especially on those muscle groups that are particularly tight. That discomfort signals the areas that need attention. Focus the rolling on those areas but also roll the length of the muscle. If you foam roll daily the discomfort will diminish.

All of the major muscle groups will benefit from frequent foam rolling. A tight IT band is very often a cause of injury for runners. Rolling it will prevent that. As will rolling the calves, quads and hamstrings. Low back, shoulders, mid and upper back will all benefit as well. Leave no muscle group untouched. There are several sizes of foam rollers available and they come in different densities. There are also small hand held ones. A chiropractor, physiotherapist or personal trainer can help you choose one that suits your purpose. If you are an active person who wishes to remain active and pain free then foam rolling needs to become part of your workout routine.

treadmill

Regular Physical Activity May Help Parkinson’s Disease

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Currently there is no cure for Parkinson’s disease. It is a chronic  neurological condition that affects 100,000 Canadians, mostly in, but not limited to, those over age 60. There is reason to believe however that the symptoms of this disease can be slowed or changed through regular physical activity. It is known that on a day to day basis, people with PD who exercise regularly are able to move more normally than those who don’t.

It is known that in PD the brain cells that produce dopamine, a chemical that carries signals between cells in the brain and helps control body movement are damaged and lost. There is a lag time between when the loss of these cells begins and when the motor symptoms of the disease start to show. During this lag time the brain is actually changing to compensate for the loss of dopamine neurons.This ability of the brain to change is known as neuroplasticity and scientists believe that exercise may contribute to neuroplasticity, helping the brain to maintain old connections, form new ones and restore lost ones.

One study divided 67 people with PD into 3 groups. One group exercised briskly on a treadmill for 30 minutes at 70-80 % of their maximum heart rates. The 2nd group also walked on a treadmill but at 40-50 % of max HR for 50 minutes. The 3rd group did leg strength training with weights as well as stretching exercises. All groups worked out 3 times a week for 3 months. At the end of the study, all groups had improved but in different ways. Not surprising, the walking groups improved their cardiovascular fitness and the weight training group improved leg strength. What was surprising was that the group who exercised at the higher intensity on the treadmill did not improve in their walking speed as much as the other two groups. In all groups walking gait was improved, meaning less shuffling or freezing. The conclusion made was that both moderate cardiovascular and strength training on a regular basis are important for those with PD, just as they are for the general population.

Other activities that have been shown to help those with PD improve their mobility are dancing, Nordic walking, boxing and yoga or Tai Chi. I think the message is that whatever the activity, if it is done on a regular basis as soon as possible after being diagnosed it will be of a benefit. Studies have also shown the sooner a PD patient gets involved in a “fall prevention” program the better. Risk of falling can be lessened a great deal through balance training exercises. Balance improves as does confidence which translates to a lessened fear of falling and fewer falls. Being told you have PD does not mean you should sit down and take it but rather get up and fight back.

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Many Reasons For Back Pain Include Stress

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Many of us have suffered with lower back pain at one time or another. It can range from mildly annoying to extremely painful. It can come on quickly or have a gradual onset. Specific reasons for the pain can be difficult to determine and recovery can take a long time. Lower back pan is one of the main reasons people seek treatment from a chiropractor, physiotherapist or physician. It is also one of the main reasons people lose time at work. People who smoke, are overweight, sedentary, have poor posture or have weak back and abdominal muscles are more susceptible to back pain. We don’t normally think of smoking, although it causes many other health problems, as a low back pain risk. One study, however, found that those who smoked where a third more likely to have back pain than non-smokers. So this is another reason to kick the habit if at all possible.

Low back pain can be due to an acute injury that happens abruptly such as incorrect lifting or it can be due to an overuse injury that gradually worsens over time. Sometimes something as simple as picking a tissue from the floor can trigger back pain. This will not be the cause but will be “the straw that breaks the camels back” so to speak. Chiropractors and physiotherapists are excellent at assessing and treating back injury. It is probably not necessary to see a physician unless the pain is debilitating or doesn’t improve with treatment. A physician can do the necessary medical tests to determine a more serious problem if one exists.

Fight the urge to stay in bed when low back pain comes on. We were designed to move. If bed rest is necessary it should not be more than 1-2 days. Avoid heavy lifting but continue light activities. Focus on improving and maintaining good posture at all times but especially when lifting. Seek the advice of the chiropractor or physiotherapist to gradually rehabilitate the injury. Very often specific exercises to stretch and strengthen abdominal and back muscles can relieve the pain and prevent it from returning. When continuing your normal activities, be aware of engaging the abdominal muscles and using the legs to lift, not the back. Avoid lifting and twisting at the same time. Continue to work on strengthening the core muscles and keeping the leg muscles flexible even after the chiro or physio has released you. Poor core strength and tight hip flexors or hamstrings can bring on constant lower back discomfort. Continue exercising to avoid more pain. Working with a personal trainer specializing in injury prevention can help you continue to make gains and avoid set backs. Programs such as pilates and yoga can also be beneficial but be sure the instructor knows you have had back discomfort. Seek an entry level class or ask for modifications to help you progress gradually. Be aware at all times of how you are feeling during a class. Stick to the “if it hurts, don’t do it” rule. The instructor will understand. If they don’t, find another who does. Get familiar with the therapeutic techniques used to rehabilitate the injury. And get familiar with your body. At the first twinge of any returning pain, use the stretches or exercises to prevent it.

Emotions and stress can bring on pain. Tension gets held in all areas of the body and we may not even realize it. Pain is the result. The brain can increase your pain. The worse you think your pain will be, the worse it will become. Chronic pain can bring on anxiety and depression. Working to reduce stress and rerouting thoughts away from the pain center can help prevent more serious issues. Yoga and meditation are also excellent training for this. Getting quality rest is important as well. The body feels pain when it isn’t well rested. While napping can be restorative it can also disrupt quality nighttime sleep, especially if the nap is more than 20 minutes. It’s best to go to sleep and wake at the same times each day. When sleeping it is helpful to sleep on ones side with a pillow between the knees to prevent back pain. If you are experiencing low back pain, focus in on your posture, core strength and hip flexibility. See a chiropractor or physiotherapist if necessary and exercise regularly to treat and prevent the problem.

golf fitness corner

Train the Core and Have a Great Golf Season!

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Want to improve your golf swing this season? If so, look to improving strength and flexibility through your core muscles. The core is the engine of the golf swing. The stronger and more flexible you get through the core, the higher the clubhead speed and ball distance can go. Perform the “standing club twist” exercise as a warm-up to your workout to help improve flexibility for your swing. To do this, hold the golf club at shoulder height, with arms straight out in front, elbows relaxed and the grip about shoulder width apart. Keep your feet and hips stable and knees soft as you rotate the club right and left. Engage the abdominal muscles (tighten them as though you were preparing to accept a light punch to the stomach) and begin to rotate the club right and left. Start in a small range of motion then gradually increase to rotate as far as possible. A lightweight bar or broomstick in the gym can be used for this exercise as well.

Any exercise that targets the transvers oblique abdominal muscles will benefit the golf swing. The “Russian twist” is a simple one. Sit on a mat, knees bent, lean back slightly, abs engaged. Using a weight or med ball, twist the torso from side to side. Lifting the feet off the floor increases the intensity. Be sure to rotate the body and not just move the arms. Aim to take one shoulder towards the floor and the other towards the ceiling as you move from side to side. Another, not so easy one, is the “torso twist and arm raise from a push-up position”. Assume the “up” phase of a push-up. Hands under shoulders, elbows straight but not locked, feet shoulder width apart, straight line from shoulders to heels. Lift one hand and rotate chest towards the ceiling on that side. Do not move the hips. Do engage the muscles between the shoulder blades to protect the shoulder joint. Do engage the abs. Aim for as much twist as possible. Starting from the knees instead of the toes will make this exercise easier.

A “standing cable cross arm raise” done in the gym is another good core strengthener. Stand to the left of the weight stack holding the handle in your left hand, the cable coming from the bottom of the machine. Keep your arm straight and raise it out to the side at shoulder height. Return and repeat. Being able to throw a weighted ball, that won’t bounce back at you, such as a “slam ball” at a cement wall, with a twist of the torso as fast as you can will also improve your swing. Sitting on a stability ball and tossing a med ball sideways between you and a partner with as much force as you both can take is good too. Beware of surroundings for this one. Yoga and pilates are also great golf training programs. Train the core and have a great golf season!

Holly Vanderzwet, B.P.E.

Fitness Corner and Fitness Corner South
519-832-6651
519-797-3343

weight machine

The Way to Save Your Joints is to Use Them

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I have recently been told, by more than one person, that they do not want to exercise for fear of wearing out their joints. It’s not that they want to just moderate their activity they simply don’t want to do it at all. They want to “save their joints”. Well to me that is crazy talk. What are they saving them for if not to use them for activity. There is much more to be gained by exercising than there is to lose. Certainly, due to the natural aging process, things in the body do change and perhaps we can’t do what we once did with the same amount of intensity but giving it up all together, in my opinion, should not be an option. Listen to your body. If it hurts, don’t do it. Pace yourself. You are your own exercise control board. Engage the core muscles. Relax your shoulders. Maintain good technique throughout the workout. These are phrases used over and over by personal trainers and fitness instructors. We don’t just talk to avoid “dead air” during a class, ok some of us do, but we really do want you to listen to the cues and take action. We want this so you can continue to benefit your health and well being by continuing to exercise safely on a regular basis.

One person, not that much older than me, said she wasn’t walking any more because she wanted to save her knees. I feel she is much too young to sit down and do nothing active, no health benefits to that.  I have other folks, in their 80’s and 90’s who tell me they go to the gym regularly because it does more for them than any anti-depressant pill ever could. Many people I know would not be doing what they are capable of in the gym or at home if they didn’t exercise on a regular basis. Think arthritis for example. Everyone will develop arthritis eventually. Some feel the symptoms sooner than others, Some not at all. Injury and surgery in a joint will bring arthritis on earlier. Some high impact activities may do as well. If your usual high impact activity is causing you joint pain then switch to something less jarring. Cycling is the new running don’t you know?   The joints need synovial fluid moving through them to keep cartilage healthy and the joints running smoothly. Moving the body gets this fluid flowing. Choose an activity like cycling, swimming or yoga that allows movement without impact.

Activity also strengthens the muscles around the joints. The stronger the muscle the less stress on the joints. This is especially true for the quads, hamstrings, and calf muscles in connection to the knees but also having strong core muscles will protect the spine. Engaging those core muscles while twisting or lifting will help prevent back pain. Keeping the upper body strong benefits the shoulders as well as the back. Strength training with weights or even just your own body weight can greatly enhance your joints. If you are unsure of what exercises and activities you should do to benefit your joints seek the advice of a physiotherapist, chiropractor or personal trainer to get you on the right track. Not only does exercise strengthen muscle, it helps you maintain a healthy weight. Less weight on the joints, especially knees, reduces a lot of stress on them and the resulting pain. Keeping flexibility around the joint as much as possible is also beneficial. A regular stretching program is a must.

Please don’t sit down and forgo exercise. Your body and your brain will go to mush. There are so many health benefits to be gained by exercising by anyone of any age that it must be part of your daily routine. The way to save your joints is to use them. Strengthen the muscles surrounding them. Keep them flexible. Exercise smartly. Keep fit and enjoy life!

Holly Vanderzwet, B.P.E.

Fitness Corner and Fitness Corner South
519-832-6651
519-797-3343

Fitness Corner plank

Protect Your Back With a Strong Core

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I’m sure you have heard that “planks are the new crunches for working your abs”. Maybe you are wondering why full ab curls or sit-ups from the floor have fallen out of favour with personal trainers. Well it’s mostly because these “retro” ab exercise don’t give the desired result all on their own. They can also be more damaging to the body than helpful. Picture the posture adopted to do sit-ups or crunches. You are coming up from the floor in a very forward folded position and perhaps pulling on the head or neck to help you get up. This action actually puts an unhealthy strain on your back at it’s weakest point and too much of this forward flexion of the spine can lead to bulging or herniated discs, compressed vertebrae or nerve damage over time.
The traditional sit-up also focuses mostly on the rectus abdominus muscle group which  lies closest to the skin and runs vertically the length of the abdomen. These are the “six pack” muscles that can be seen when well developed on someone with little body fat. While strengthening the rectus abdominus is important it is more beneficial for back care to strengthen the obliques on the sides of the abdomen as well as the deeper transverse abdominus muscles. The transverse abs run horizontally beneath the rectus abs with the main function of stabilizing the pelvis and low back prior to movement. A strong transvers abdominus acts as a muscular girdle which provides a solid foundation for any movement as well as support against outside forces from every day repetitive motions such as bending, twisting, squatting etc. When these muscles are strong they help transfer force from these motions more efficiently through the muscle and not the joints, therefore reducing the risk of injury.
There are so many more ways to work on core strength and therefore back strength which are much more beneficial. The easiest exercise for core strength is to just “suck it in”. Just engage the abs as though you are preparing to be hit in the abdomen by a punch. Practise this anywhere, anytime. Sitting in the car, while watching TV, pushing a grocery cart or while at a cocktail party, simply pull the abs in. You are not pulling them in so hard that you can’t stand up straight or are unable to breath normally but just enough to prevent the abdomen from protruding or the low back from “swaying”. Go a step further and engage the gluts and the muscles between the shoulder blades slightly as well. This gives you excellent posture which not only protects the back and shoulders but takes years off the age people will guess you to be.
The held plank is perhaps the next progression. Pay close attention to the technique of a plank. As with all exercises, if done incorrectly it can do more harm than good. A low plank is with bent arms, the forearms on the floor, hands together and elbows apart. A high plank is from straight elbows and hands directly below the shoulders. Both versions require a straight spine. Engage the abs, the muscles between the shoulder blades and avoid dropping the hips below the shoulders. Aim for a nice straight line from heels to head. Back discomfort in the plank signals poor form or ab weakness. If there is discomfort, be sure to activate the abs as previously or pike the hips up slightly. Improved strength through increased practise of the exercise will prevent any discomfort.
When you can hold a plank with great technique for a minute or longer, add a variation to improve strength further. Single leg planks or side planks add intensity. If you are looking for more ideas for core strengthening exercises consider hiring a personal trainer to design a program for you or take a Pilates class, which is core strengthening at it’s ultimate. Keep in mind that it is best to train all muscle groups, keep variety in your workouts and remember that you can not spot reduce. Ab exercises will not “burn fat” from the abdomen. Protect your back, set a strong core.
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Keep Fit and Spend Time With Your Babe!

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 After being with our 4 month old granddaughter and her parents for 2 weeks at the family cottage we came up with a parent and baby workout that keeps everyone fit and happy. I thought I would share it here in case there are some other young parents out there interested in giving it a try.  You can use a baby “Bjorn” for some of this or just hold her snuggly into you. Be sure to support the baby’s head if necessary, depending on age.  First up, plies. Stand with your feet in a fairly wide stance with your toes and knees turned out. Bend and extend the knees for 15 repetitions. Next up, light jogging on the spot. Avoid excessive bouncing for the babe’s sake. You can do this as long as you like. Next try split squats. That’s with one foot ahead of the other in a wide stance, flat foot in the front and heel lifted in the back. Keep your upper body straight up and down as you bend and extend the knees once again. Perform 15 reps on each side. If you have space you can always do these as walking lunges instead. Torso rotation can follow. Hold a bent knee plie position and without twisting the knees, rotate your upper body from side to side as far as possible. Be aware of not going too quickly, don’t want the babe to throw up. Repeat all of these exercises as a circuit as many times as you like before taking the baby out of the carrier and trying the next set.
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Gym Etiquette Tips

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You’ve decided to enter the world of fitness. You’ve done your homework. You’ve selected a facility with lots of options that will give you what you need. The gear is purchased and you are ready and eager to attend. That first visit can be somewhat intimidating but a little less so if you have a few tips. Ask about an “introductory program” to give you basic familiarity in the weight room. This really helps you know what you are doing instead of walking around the place aimlessly. You will also be shown how to use equipment correctly and safely. A good basic program will give you an efficient workout that targets all major muscle groups. It’s a nice easy way to start. If the facility does not offer this or if you feel you need something more specific then it is best to hire a personal trainer to map out a plan for you. Investing in a trainer can greatly reduce your risk of injury and increase your chance of success.

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Get Active With Your Kids!

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It brings a smile to my face to see kids outside playing. It also warms my heart to see parents outside playing with their kids. On a recent jog around town I noticed a group of girls in the 6-8 age range, wearing pretty dresses and playing tag on a front yard. It was clearly a birthday party and a mom was taking advantage of sunny day by supervising as well as participating in the outdoor activity. Further down the street I saw a dad playing basketball with a group of boys aged 10-12. Yes it was a beautiful day but no matter the weather kids of all ages will benefit by getting outdoors to play. Kids who experience an active lifestyle through parents who lead by example are more likely to stick with that lifestyle in later years. A British study found that kids who have parents who are inactive themselves have a 50% greater risk of being unfit than kids of active parents. Active parents don’t need to be superstars to be good role models. The kids just need to know that their parents encourage and support their activity and most importantly, that their parents participate in activity too.

At our booth at a home show recently, I noticed several little people being chased by their parent or grandparent. Kids like to move. The adults were trying to keep up to keep track of them. I also noticed that the only people who wanted to try our equipment on display there were kids. They were trying to ride the spin bikes, which were too big,  play on the BOSU and stability balls, or lift the dumbbells which, although only 7 pounds were too heavy for them. When we were riding the bikes to demonstrate them, comments from some passing adults, where “that looks too much like work” or “get a motorized one”. Now, not all adults were so negative, many were very positive about the activity but when and why do we change from being kids attracted to activity into adults who avoid it? What can be done to encourage our young people to continue being active as they get older? Early on, just getting out in the yard to explore uneven ground is great. Take them for short neighbourhood walks, then to a park or playground. Help them to explore climbing, jumping or skills such as riding a bike.

As they get older, organized sports can be good. Team activities provide a social aspect to a child’s development. They learn how to get along in a group and work together as a team. Great life skills. Not all kids however enjoy team sports so avoid pressuring them. As they get older, expose them to lots of different activities. Let them try swimming, skiing, bowling, tennis, soccer, biking, or just climbing on a jungle gym, lots of different things that aid their physical co-ordination and development. Exposure to different things can build confidence and perhaps make them less self conscious among peers. When a friend invites them to join them for a day of skiing or tennis they can accept with confidence.

Activity help a child’s physical development and builds confidence and self esteem.  Activity also helps prevent obesity. Kids who are overweight are often the target of bullies or turn into bullies themselves. Childhood obesity has more than doubled in children and quadrupled in adolescents in the last 30 years. Childhood obesity sets kids up to develop adult diseases at a far too early age. Clearly something needs to be done. Start by encouraging activity for the youngest members of your family. Be sure to join your children or grandchildren in activity as often as possible. Show them you care about their health and yours.

Want to Reduce Stress and Improve Your Health? Give Meditation a Try.

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Yoga-meditationA researcher at Harvard has found that practicing yoga reduces cardiovascular health risks at rates comparable to aerobic activity. This finding is based on 37 clinical trials involving almost 3,000 people with an average of 50 years. The trials were as short as 12 weeks to as long as 12 months. Some yoga participants were compared to those who did no exercise. Other yoga participants were compared to people who did aerobic activity. The positive findings compared similarly to those who had only done aerobic exercise. Both systolic and diastolic blood pressure dropped. Bad cholesterol also dropped, good cholesterol rose and resting heart rate dropped.
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Benefits of Cardiovascular Fitness

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Young People Spinning in the gymWould you fill a prescription for something that would help prevent heart disease, stroke, diabetes, osteoporosis, depression, dementia, and even some cancers? If this same prescription could also improve your sleep, give you more energy, make you lose weight and help you feel younger, would you take it daily? Well that “drug” does exist. It is in the form of daily exercise and I recommend you start now.

The number one thing you can do to gain all the benefits mentioned above is cardiovascular fitness on a regular basis. That’s aerobic exercise. It’s exercise that trains the heart and lungs. It’s activity that elevates the heart and breathing rates beyond normal. It makes you sweat. So walk briskly, run, cycle, swim, even dance at a pace quick enough to make you breath a little quicker. Participating four or five times a week is good but daily is better. Cardiovascular fitness suggests health benefits for the heart. That is true. You decrease your risk of heart disease and stroke by training aerobically. Your heart becomes stronger. Your resting heart rate is lowered. Your body produces more blood. This increased blood volume allows more oxygen to get to areas that need it. Hence increased energy. Your body also develops more pathways for blood to take. This is important if you do develop blocked arteries due to poor diet or genetic reasons, your body will now have alternate routes for blood to take. This means that a fatal heart attack may be avoided. I personally know two men who were avid cyclists yet had heart attacks. They were both told had they not been aerobically fit due to the cycling the heart attack would have been much more serious and possibly fatal.

Increased circulation through aerobic activity is what also helps prevent dementia. More oxygen going to the brain is a good thing. Studies show that people who are aerobically fit show much less brain aging. Dancing is good for the brain in that it makes you commit steps or patterns to memory. Aerobic activity also helps prevent and manage diabetes. All food we eat, not just the sugary ones, is broken down to glucose to be used for everything we do. We need glucose to think, breathe and to exercise. If we overeat the excess blood sugar is stored as fat to be used later. If we don’t exercise, the stored glucose doesn’t get used. If we eat again we produce more glucose. Not only is there excess blood sugar,  there is now more stored fat. The body eventually can’t keep up with trying to lower sugar levels. This is when type II diabetes develops. This can totally be avoided by not over eating and by exercising regularly. 

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Enjoy your golden years. Get moving now.

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Senior Woman With Exercise Mat At HomeWhat will your last ten years look like? Or if you are of the “baby boomer” era, what will your next 10 or 20 years look like. Will you be lacing up the runners to head out on the trails or will you be sliding into slippers to take a lap in the nursing home. Will you be healthy, happy and enjoying retirement years or will you be battling sore joints, a “bad back’”, a poor memory, diabetes, heart disease, or other health issues?  Most of you have the ability to determine the quality of your “golden years”. With proper nutrition and adequate exercise you have the tools to prevent many lifestyle related disease and ailments. It is also never too late to begin to make the change towards a better quality of life. Improvements can be made at any age.
Those sore joints might be relieved by weight loss, by developing stronger muscles around the joints or often just by moving on a regular basis. Back pain might be reduced through core strengthening exercise or flexibility training. Type II diabetes can often be monitored drug free through diet and exercise, which can also greatly reduce your risk of heart disease and stroke. There are many studies to show that exercise can even improve your memory and help ward off dementia. Not all disease or ailments associated with the aging body will be cured with nutrition and exercise. The genetic component is a big one, but you can definitely improve your quality of life  by making these two factors top priority.
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What Inspires You to Move?

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Fitness Corner What inspires you to moveAnother annual Can Fit Pro (Canadian Fitness Professionals) conference has come and gone. I have attended 20 out of 21 of these conferences and prior to that I was part of CAIN ( the Canadian Aerobic Instructors Network) and attended their conferences for almost 10 years. Yes, I have been in the fitness “biz” for many years. I must have started young. The number of fitness instructors, personal trainers, and club owners attending these conferences continues to rise each year. 10,000 this year. Toronto hasn’t seen that many energetic people, with toned physiques in spandex clothing, brightly coloured runners and carrying yoga mats, ever I’d say.

Looking around in the classes at the conference you see people of all ages, shapes and sizes but also many, many very fit people. You get a sense that people today are quite fit. But then, walking back to the hotel, on the streets of Toronto, mixing with the general population, you realize that most people today really are not very fit and therefore probably not very healthy. So if there are more people choosing fitness as a profession, not only getting fitter themselves but also helping others to do so, shouldn’t the general population be getting fitter? Well apparently not. Here are some stats learned at this year’s conference. More than 50 % of North Americans are obese. By the year 2020 that will rise to 80%. Obesity is considered a disease. But one that can be prevented. If a child has one overweight parent, the child’s chance of being overweight as well is 50%. If both parents are overweight, that jumps to an 80% chance for the child. Adult diseases such as diabetes and heart disease due to being overweight are now being seen in children. 75% of the world is sedentary. Only 12-15 % of a population will join a fitness facility. This is not uplifting news, although it should keep those of us in the business with no shortage of work. We just need to get more people moving more often. Sounds simple. Can’t be or those stats wouldn’t be what they are. Get moving and get your kids moving. Do it for your health as well as theirs. Active kids usually come from active parents.

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Why Should Women Strength Train

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fitness corner - women weight trainingAre you a woman who is missing out on the benefits of strength training due to a fear of “bulking up”. Have no fear, that is a misconception. Most women have too much estrogen to build bulky muscles by weight training. Women you see in bodybuilding “muscle mags” have no doubt used some form of supplement to get that look and have made weight lifting their main job. The average woman who spends 45 minutes to an hour 3 to 6 days per week lifting weights will not bulk up. A “toning” effect you can see, improved muscle strength you can feel and improved bone density you won’t see or feel will occur.

Improved bone density is probably the number one health reason to lift weights as a woman. By working out with moderately heavy weights bone density will be increased and your risk of developing osteoporosis and fractures related will be reduced. Be sure to choose a weight that is not too light. Choose a weight that allows 10-12 reps of an exercise but no more Your last 2 reps should feel difficult. If you feel like you can do up to 15 reps then the weight is too light for that exercise. As you perform a strength training exercise, the muscle pulls on the bone, stressing it slightly. The body then lays down more calcium in the bone to repair the stress, therefore improving the density and strength of it. This is extremely important for menopausal women looking to maintain bone health at a time when estrogen lessens and bones can weaken as a result. It is also important for young women in their late teens and early 20’s who can develop a strong baseline bone density level by adding strength training to their workouts. The stronger your bones are prior to menopause, the less risk of osteoporosis for you after. You can also strengthen bone through impact activities such as running but as we age those activities become less comfortable. Another reason to add weight training to your list of things to do regularly.

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Get Fit For Golf and Enjoy Your Season!

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fitness corner golf   As I write this the Olympics have started and Canada is at top of the list with the most medals!! I love the Olympics! So exciting and so inspiring! Hopefully watching those young, fit athletes has inspired you to leave the television for a bit to improve your own fitness. I’m betting that all the beautiful snow has not left yet as you read this so a chance to enjoy winter sports is still available. Grab that opportunity or, now is also the time to start getting fit for golf.
    Core strengthening is the best thing you can do for your golf game. The second best thing you can do is improving flexibility. A strong core powers the swing. A strong core can save your shoulders from injury. Flexibility in the spine and shoulders will improve your range of motion and therefore your swing. Programs such as pilates and yoga will be very beneficial for you as a golfer. Instructors should have a wide variety of core strengthening exercises. You won’t have to do the brain work. Don’t like classes or can’t fit them into your schedule?  Hire a personal trainer to give you a core strengthening program to workout in a weight room or at home. The few exercises following here, done regularly, will be very beneficial to your golf game come spring. Which might take awhile this year.  

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Make Health Last and Make Death Wait

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make health lastFebruary is heart month. The heart and stroke foundation ad campaign last year centered around “make health last” and “make death wait” the year before that.  Important and powerful statements. There is much you can do to make your health last and to make death wait when it comes your heart. Genetics of course is something you can’t control BUT there are many other factors you can control when it comes to preventing heart disease. Did you know for example that by exercising the cardiovascular system your body will develop more capillaries and therefore more pathways for blood to follow. This means that if a blockage occurs in one area, the blood will have alternate routes to travel to and from the heart. This could save your life. I personally know 2 people who were avid cyclists prior to retirement yet experienced chest pain and shortness of breath in their late 50’s. These people were told that had they not been so aerobically fit they would have had a much more serious heart episode. They were also told to keep exercising aerobically.
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Exercise Smarter Not Harder

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exercise smarter not harder“Go for the burn” went out with Jane Fonda’s striped leotard and legwarmers so why are some fitness programs promoting pushing yourself to the max.? If you are feeling “the burn” during exercise it means that too much lactic acid has built up in the muscles and the body is unable to dissipate it. Fatigue is setting in. Fatigue usually causes incorrect form and technique which can lead to injury. It’s not a great idea to continue pushing when technique fails. The program or trainer who pushes you to do as many reps as fast as you can without focusing on correct technique could be doing you more harm than good. Look to be pushed a little harder than you would push yourself and to be encouraged to try new exercises that challenge you but your safety should always be top priority.

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Canadian Mental Health Association Community Kitchen

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Man Chopping VegetablesDrop by Fitness Corner this season to help support this great program or bring a Toonie to our Christmas Luncheon or Wine & Cheese Cookie Exchange if you would like to contribute.

The Community Kitchen was implemented in 2004 to assist people in a number of life skills areas. This group is open to anyone in the community interested in meeting on the 2nd Friday of each month at the Lutheran Church in Port Elgin. A group of 10-12 participants cook a meal together, eat lunch and then take leftovers home. There is no cost to the participants.

 The benefits of this program:

  •  Teaching skills in meal planning and preparation
  • Showing how to prepare balanced healthy meals in a cost-effective way
  • Focusing on the safe handling of foods
  • Teaching the nutritional values of foods
  • Helping those who are experiencing isolation by providing a supportive environment to meet with people
  • Assisting with specialized diet requests i.e. Diabetic diets

Healthy Habits Can Prevent Type II Diabetes

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Healthy eating womanWorld Diabetes Day falls in November each year. This is one day dedicated to raising awareness of the disease considered to be a global epidemic. Diabetes affects more than 250 million people world wide. If this disease is mismanaged or left untreated it will eventually cause complications in all areas of the body. Blindness, heart and kidney disease and amputations due to circulation problems are all complications of diabetes. It is now also thought of as a contributor to Alzheimer’s disease. Not good.
    While type I or juvenile diabetes is non-preventable, type II (non-insulin dependent) which makes up 90% of all diabetes cases, is very preventable and even reversible through maintaining a healthy diet and regular exercise schedule. If your physician has ever told you that your blood sugar levels are elevated or that you are a “borderline diabetic” there is much you can do to lower those levels and therefore lessen the associated health risks. Simply by keeping meal portion sizes small to moderate, consuming healthy, quality calorie foods and participating in moderate level activity on a regular basis you can control type II diabetes.

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Free Weights or Machines?

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weights or machinesSo what’s best, strength training with free weights or machines? It’s a debate that has been going on for years. Now also consider strength training through body weight only exercises or the use of tools such as heavy ropes or a TRX. Now what’s best? The answer may depend on the individual and their personal goals. Machines are great for the experienced body builder looking to build size but machines are also great for the beginner exerciser, or older adult as machine exercises are easy to learn and implement. Anyone rehabilitating an injury can benefit a great deal by using weight room machinery first and moving into body and free weight exercises as the rehab progresses. Athletes benefit a great deal from functional free weight and body weight exercises but will also do well using specific machine based strength training.

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Terry Fox Run 2013 Thank You

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A BIG Thank You to all volunteers, participants, and their sponsors at the Annual Terry Fox Run 2013

REGISTRATION TEAM:

  • Michelle Hunter, Tia Jesso, Kathy Alstein, Lianne VanGeel, Kathy Reece, Nanci Cameron, Becky Lutz, Diane Lutz

MC:

  • Geordie Farrell

TERRY’S TEAM:

  •  Susan Cook

SET-UP COMMITTEE:

  •  Frank Vanderzwet, Earl Farrell, Bob Hunter, Bob Love

WATER STATIONS

  •  Nanci Cameron, John Prinsen, Barb Elias, Ann and Alex Thain

ACCOUNTING

  •  Jane Rae, Karen Alberts

WARM-UP

  •  Jennifer Cooper, Holly Vanderzwet, Rieko Moorehead

FINISH LINE CHEER TEAM

  •  Murray and Joyce Thede

ENTERTAINMENT by “ROUGH IDEA”

  •  Wayne Marks, Dave Sullivan, Jim Scurfield, Bill Harper, Sandy Nelson

T-SHIRT SALES

  •  Maria Bertrand, Dolores Spielmacher

SPECIAL THANKS to Saugeen Track and Field Club for km signs, Fitness Corner for post event refreshments, Shoreline Beacon and Saugeen times for Media coverage

THANK YOU to everyone who made this event another successful fundraiser for the Terry Fox Foundation for Cancer Research!

Sincerely,

HOLLY VANDERZWET

Run With Terry

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terry fox 3Sunday September 15th is the 33rd annual Terry Fox Run. I’m sure many of you already know that Terry Fox was a very determined, young, man who having lost his leg to cancer, set out to run across our entire country to raise funds for awareness and research into that, often, devastating disease. Do you know all of his story?

Following a minor car accident in November 1976, Terry was left with a sore right knee. He mostly ignored the pain, since he was an athlete he was used to it, but when it continued into February of the next year he sought treatment and received painkillers. When the pain became debilitating in March of 1977 he again visited his family doctor who quickly diagnosed osteosarcoma. This is a cancer of the connective tissue and is the most common primary cancer of the bone. On March 9th, when he was only 18, Terry’s right leg was amputated just above the knee. The night before his surgery, Terry’s high school basketball coach visited him and not knowing what to say, he showed Terry an article about an amputee runner who had participated in the New York marathon. This planted the seed for Terry’s idea to run across Canada.

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Are Hormones Hindering Your Weight loss Plan?

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weight loss fitness cornerHormones could be hindering your weight loss plan. Cortisol, the primary stress hormone is normally high in the morning and naturally declines throughout the day.  When we were hunters and gatherers cortisol was the hormone that signaled the body to slow down and store fat in stressful times of famine. Today’s stress usually has nothing to do with famine but the body’s response is the same. Cortisol is released and fat storage is encouraged. Since we are not in famine and continue to eat, perhaps high calorie foods, weight gain is the result. When cortisol levels are chronically elevated due to constant stress, health problems can arise. The weight gain due to this is most often around the body’s mid-section. This type of fat is known as visceral fat. It doesn’t lie beneath the surface of the skin but surrounds the abdominal organs and is strongly correlated to heart disease. Stress that is not managed keeps cortisol high. Excess cortisol also causes lack of sleep. Poor sleep also throws off two key appetite regulating hormones called leptin and ghrelin. When one is sleep derived the body decreases leptin, which is an appetite suppressant that tells us when we are full and increases ghrelin which is an appetite stimulant that tells us when to eat. Therefore when one is sleep deprived the body is signalling to eat even when it is not necessary. Managing stress can help balance cortisol, leptin and ghrelin levels and help you maintain a healthy weight. Exercise can help manage stress. Aerobic activities such as running, swimming or cycling help prevent heart disease and they tire you out therefore promoting better sleep habits. Mind/ body activities such as yoga and meditation teach methods to calm the mind, reduce anxiety and manage modern day stress.

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Have Fun at the Park Staying Fit

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sporty woman restingYou can do a great circuit routine to benefit your fitness level outdoors at the park. Begin by walking, biking or running to the park as a warm-up. Do some triceps dips on a park bench. (10 to 20 is a good number). Try “step-ups” on the bench next. Step one foot up on the bench, bring the other one up to meet it then step down. Try 10 – 20 reps with one leg leading then switch to the other leg. Do some “mountain climbers” next. These are done from a “high plank” position with hands on the bench, elbows straight and the body in a diagonal line from head to toe. Alternate bringing one bent knee in towards the body, keeping the hips down and the abs engaged. Again 10 to 20 reps on each leg is good. Repeat the circuit then go for a short run.

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Make a change now, it’s never too late

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Last year the Heart and Stroke Foundation used “Make Death Wait” as their campaign slogan. A powerful statement that made us pay attention. This year they used “Make Health Last” as their slogan and ran a powerful television ad that also made us take note. It’s the ad where one side of the screen shows an older adult tying up running shoes and heading out for a bike ride. The other side of the screen shows the same older gentleman putting on slippers and being pushed in a wheel chair down the hallway of a nursing home. The message is, will you live your later years enjoying being active with family members or will you lead a lower quality lifestyle due to ill health. The ad states that the average Canadian will spend the last ten years of their life in sickness. The narrator encourages you to view makehealthlast.ca to change your future. I checked, they have plenty of good information there. This heart and stroke web-site shows us 5 ways to make health last. You will also see the cost in years off your life by not following these 5 rules to better health. Inactivity will cost 4 quality years. Poor dietary habits, 3 quality years. Excessive, unmanaged stress, 2 quality years. Smoking 2.5 quality years and excessive drinking 2 quality years. Individually doesn’t seem to bad. Add them up, total cost is 13.5 years.

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It’s the “Commitment” That Makes the Difference

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    When it comes to fitness, there are many theories, thoughts and ideas as to what to do and how to do it to get the results you desire, especially when it comes to weight loss. Some ideas are myths, others are not. Some ideas are based on research but loosely. New fitness products and programs are often presented in the media as the best and quickest way possible to lose weight. Infomercial testimonials always include people who just couldn’t lose weight until they tried the most current fitness program. Before you call the “hotline to a better body” “right now” to receive the “bonus”, keep in mind that it is not necessarily what you do or how you do it that will decrease you weight and improve “your whole life” but the commitment you make to the activity that will actually make the difference. The new facility or program or piece of equipment won’t work for you if you don’t use it regularly.