Health & Fitness Rejuvenation Ideas for Women
Article post: Women’s Online Magazine
Another ‘what-not-to-do’ tip defies the ‘no-pain-no-gain’ philosophy.
Registered fitness supervisor and Iron Mountain Movement founder, Keri Cawthorne gives her insight on the matter.
“What I tend to see is too much too soon, and exercising through pain. Two of my many mottos, are ‘everything in moderation’ and ‘pain is a warning sign from the body that shouldn’t be ignored’. Both of these tendencies are a recipe for fitness disaster, not to mention injury. Fitness should be safe,” said Cawthorne.
For those who barely work out, it is important to take it easy. Speaking from experience working out intensely one night will result in a certain amount of soreness in the next few days and that’s normal. However exercising should not send anyone to the emergency room either.
According to most trainers, it’s best to get out of the house for a good workout.
For first timers, Cawthorne suggests that new clients try something they enjoy to help them lose weight.
“I am an advocate for exercising in the outdoors.” She said, outdoor activities can include walking, running, cycling, inline skating, hiking etc.
“If for whatever reason the outdoors is not an ideal setting to exercise in, then take it indoors: treadmill, elliptical, indoor cycling, swimming pool,” Cawthorne adds. Read entire article
By Rae Saaed
My Lifestyle Logbook
Here’s the question for today…if you keep a daily log of your lifestyle, actually writing it down on paper for anyone to see, will you live a healthier lifestyle? I guess if you really don’t care how you live it wouldn’t matter, but what if you do?
Today I am scheduled to start a 9 week daily log for my KPE – Active Health class. The logbook is provided and laid out nicely, all I have to do is record my resting heartrate each morning, the amount of and quality of sleep I get each night (no room for naps so will have to put that in my notes section), my daily activity (time, duration, heartrate, etc) what and when I ate (keeping track of the number of servings in each food group), my fluid intake (I am assuming this means water), the weather and my mood for the day.
A couple of semesters ago, I kept a similar log but it was only for 3 days and I got to selectively pick the three days (one day had to be a Friday or Saturday). Tonight, I am hosting the parents of my daughter’s softball team for an 80′s Party/Fundraiser. I have been asking myself since I got up, do I really want to start this today? I am not planning on ripping it up or anything, but I kinda wanted to make a good impression especially on my first entry. I don’t have much going on tomorrow, perhaps tomorrow is a better day to start, no parties, no nibbly food loaded with not so hidden calories…what’s a girl to do.
Nope, I am going to start today. A couple of hours will not spoil the day, and I think that logging my day will ensure that I have a very healthy day before before my guests arrive, not to mention I have already gone to the trouble of taking my resting heartrate when I woke up this morning.
So here’s to 2 servings of dairy products, 2 servings of meat and alternatives, 7-8 servings of fruit and veggies, 6-7 servings of grain products and 6-8 cups of water….in the next 11 hours.
Don’t become a cube potato: Get out of your chair and get healthy
Article Post: IT World.com
Gadgets, apps, and sneaky tricks for a healthy lifestyle
Gadgets can also help incite (literally) healthy rivalry among formerly sedentary co-workers. “Investing in an inexpensive pedometer to track the number of steps you take in your workday and challenging your department or company makes for a great competition,” says Keri Cawthorne, owner of Iron Mountain Movement. “Employees taking in the challenge would have to find creative ways to add exercise to their day, encouraging them to take the stairs, take the long way around if they were on an interoffice errand, or getting out and about at lunch.” And if you don’t want to shell out for another doodad to carry around, you can always download one of the many available iPhone pedometer apps. read entire article
By Josh Fruhlinge
Not so random
Another beautiful day on the west coast, a bit chilly but who cares the sun is out!
My Wednesday morning speed training session was cut a few minutes short due to that mean, teeth-bearing dog at the top of the hill, but who cares, the sun is out. Not sure what was going on with my mp3 player this morning, I keep it on random shuffle, but this morning it went through the “Thes”…The Black-Eyed Peas, The Killers, The Trews.
Snowshoeing
I have always wanted to try snowshoeing and today I did.
It was a beautiful day on Mount Seymour, the sun was shining, not a ton of snow, but enough that some the trails were open. My partner in snowshoe crime today wishes to remain nameless and faceless, so for the purposes of this blog I will call her Betty. Tim, from Mount Seymour was very helpful and fitted us up with snowshoes, a trail map and plenty of encouragement. Betty took the pair that were labeled left and right, I took the pair that had no foot designation, to be quite honest I couldn’t find any difference between the two (I know that those who are into the sport are rolling your eyes right now). Fitting the snowshoes proved to be a bit more challenging than I thought, but once I was all strapped in I realized quickly that I was wearing completely the wrong shoes. Note to self for next time, and for those who are looking to try the sport sometime, do not wear a sloppy fitting shoe as your heel lifts away from the snowshoe, I would have been better off snowshoeing in my uggs than the boots that I brought with me. Betty also found out that you should wear a shoe that is not brand new and very snug fitting, she ended up with a horrible blister.
Once out on the trail we had a great workout, we trudged though some of the back country trails, the only wildlife that we saw was a squirrel, but we had plenty of conversation about what could have been out there. No major wipe-outs or near death experiences, although my toe-pick (not sure if that is the right terminology) did catch a couple of times in precarious spots.
Looking forward to next time, I will be much better prepared and will wear my trail runners.
Making the most of a 120 minute run
The 1/2 marathon training clinic spent 120 minutes out on the dykes of Maple Ridge and Pitt Meadows this morning. The group ran from Jerry Sulina Park, touched the Pitt River Bridge, and then ran back. Big thanks to Harald for bringing his camera to document the occasion.
As it is a long, flat run, I like give an assignment to do to help the time go by a little faster. Today’s assignment was to come up with your porn star name. Step one: the name of your first pet. Step 2: the street that you grew up on, it also works well to use your mother’s maiden name (but for security purposes I will go with the first option) and put them together. My name… Sugar St. Winifred. We had lots of interesting combinations revealed in our post-run stretch, including a first name of Cucumber, a last name of Wigley, there was even a snake in the group!
1.5 mile run test
Today was homework day. The assignment was to head to the track and run 6 laps to give me my 1.5 mile time. Sounds easy enough. I am well aware that it is only a number and really means nothing, but for types like myself who tend to complicate things, and the fact that this number will be a number that I will have to live with for the rest of the semester, I needed to do my research.
As well as finding out about fitness standards (which include the 1.5 mile run test) for various Police and Fire agencies, I found a reliable (good to know) website where you enter your sex, age, time and distance, and it gives you your fitness rating along with VO2 Max, population average, blah blah blah. Of course I needed to know where I fit in, so I entered in all of my information with a very achievable time, it gave me a “good” rating. As I am all about the challenge, I changed the numbers and came up with a time that I thought I would have to push myself to achieve and hit the calculate button, it gave an “excellent” rating, I like excellent, so I now had a goal time in my head. I did some fancy calculations giving me my per lap time necessary to achieve my goal, threw in a 15 second buffer just in case, you never know.
I was a bit nervous heading to the track, there are a lot of “young things” in my class, how fast would they run I don’t want to be the slowest… too much thinking.
I arrived at the track, put my headphones on and started my 10 minute warm-up. To make my run stupid proof I decided to run my first lap in lane 6, second lap in lane 5, you get my point, finishing my last lap in lane 1 (I know the track distance is measured by the inside lane, but I didn’t want to take any chances and lose count). So here I go, lap 1 went well, 14 seconds quicker than my goal lap time, lap 2 – 11 seconds faster than the goal, lap 3 – 12 seconds faster, lap 4 – 14 seconds faster, lap 5 – 20 seconds faster and lap 6 – 17 seconds faster. When I finished I felt good, not over exerted but definitely working 85% and most importantly for me a time that I could live with for the rest of the semester (it would also qualify me to pass the 1.5 mile run test for the Vancouver Police Academy physical fitness abilities test, also good to know)
When I got home I plugged in my new time to the online calculator knowing full well the answer, what can I say it was a proud moment. At the risk of crushing myself for the rest of the day, I had to know so I changed my age to 20 and hit calculate….”excellent”!
It wasn’t victory sushi, but it sure tasted good!
We righted the world this morning over coffee, curling and sushi, but “The Bad Girls” did not win their game, and in the words of Ricky-Bobby “if you are not first, you are last”, not really, we won last week.
Hoping that the weather holds for the next 24 hours, Conny and I will be doing our pre-spin run tonight and then off to the track tomorrow to get my homework done.
it wasn't victory sushi, but it sure tasted good
Jogging Into The New Year
Article Post: North State Parent.com
A few months ago, I headed down the street at a slow jog for the first time. I made it exactly three mailboxes before I was puffing so hard that I thought my lungs were going to explode. After I caught my breath, I tried again and ran two more mailboxes. Each day, I found myself running a little further and noticed that my body was quickly toning up.
If one of your New Year’s Resolutions is to start an exercise program or increase your current routine, consider starting to run in 2010. “The health benefits include stress relief, better sleep patterns, better self esteem and self-confidence and weight loss,” says Keri Cawthorne, Registered Supervisor of Fitness and owner of Iron Mountain Movement, in Maple Ridge, British Columbia. Running does not require a lot of equipment, can be done anywhere, and provides an efficient workout for the time spent. read more
By Jennifer Gregory
Congratulations Colin McLean!
I would like to give Colin McLean a big shout out for his placement today at the Chilly Chase, running the 15km route in a lightening fast time of 1:05:15.2, placing 1st in his age category and 8/223 runners. Way to go Colin!!!!