NO-vember Challenge: Making The Grades
As November comes to an end, it is time to take stock and see how everyone did with the NO-vember Challenge. The rules were simple, we were to exercise, eat a nutritious diet, get plenty of rest, set a fitness goal as well as a reward, indulge only on occasion and get rid of negativity. Of course there were exceptions to the rules, there had to be, mastering self-control in one month isn’t an easy thing to do (unless of course you are D).
As corny as it sounds, I live by “everything in moderation”, so fitness aspect aside, this challenge was not an easy one for me…I am weak, I admit it. I can say no to dessert but not to Lays barbeque chips. I may not have gone to Starbucks very often, but when I did I was overcome by eggnog lattes. I was even somewhat forced to go to Starbucks on Sunday after a rainy morning on the track, and when the person next to me ordered a steamed eggnog, I caved under the pressure, making it three for the weekend. Grade: FAIL.
I have to say that I have ‘rested’ more this month than I have in quite a long time (Grade: PASS), training will do that to you, as well as getting rid of negative energy, people and of course the leopards in your life. Really who needs them anyway and perhaps they should just worry about themselves, or find a hobby. I wouldn’t say that I completely cleaned house this month, but I was able to let go and/or move on from a few situations, and hey, I even extended a couple of olive branches. Nobody is going to put Baby in a corner again. Grade: PASS
Weekend wine only…I did add the desperate times clause, but any wine that was consumed this month out of the weekend criterion, was not consumed out of desperation, but out of pure enjoyment. I go back to everything in moderation, and the definition of weekend is open for interpretation. Grade: DEBATEABLE.
I have been making a concerted effort for the last few months to cook more from scratch. It really is shocking to see what unpronounceable ingredients as well as the outrageous amounts of sodium that go into short cut and processed products. Although it says it is organic, I cut out my stand by chili seasoning package and used chili powder instead, duh. And there is nothing like the flavor of butter, shallots and garlic simmering in vodka (vodka cream sauce) to impress your weekend dinner guests. Grade: PASS.
The fitness goal was easy and kind of already in the works, it is also serving as my reward and will be addressed in an upcoming post. Grade: PASS.
Four PASSES, one DEBATEABLE, one FAIL…while there are areas that could be improved upon, in accordance with NO-vember, I am choosing to focus on the positives and am giving myself a strong B as my final letter grade as well as giving myself a big hug and a pat on the back, and maybe have a glass of non-weekend wine. 
So how did you do with NO-vember?
13 Things Your Group Fitness Instructor Won’t Tell You
Ever wondered what your fitness instructor was really thinking?
Recently, I, along with several other fitness leaders, contributed to a Reader’s Digest article by Amy Zerello called “13 Things Your Group Fitness Instructor Won’t Tell You”. While I won’t tell you which quote(s) belong to me, I will tell you that I can relate to more than a few of them. Check it out..
13 Things Your Group Fitness Instructor Won’t Tell You
1. Follow my lead.
I get aggravated when students do a different workout than the one I’m teaching — and they’re in the front row! You come to class but choose to do your own thing… really, what’s the point?!
2. It takes a lot to be entertaining, funny, and likeable
all while trying to motivate people to do things that will cause them pain. I think the 80’s thong leotards and side-ponytails gave aerobics instructors a bad rap. We’re also not all super bubbly and rail-thin.
3. Leave your cell at home.
Can you not exercise for an hour without checking your text messages?
4. Yes, I’ve embarrassed myself.
I was chewing gum while teaching and it flew out and stuck onto the mirror in front of me during class. Oh, and it was bright green!
5. Coffee’s my friend.
When I don’t feel like teaching I have a GIANT cup of coffee. I usually don’t feel like teaching when I’m tired or run down, so caffeine usually does the trick. And if that fails, keep smiling. As the saying goes, fake it ‘til you make it!
6. Preparing is a lot of work!
Pre-choreographed classes, like BodyPump and Turbo Kickboxing, take hours of prep. We’re sent materials every 6 weeks and we have to review and learn all the music and choreography before we teach it to you.
7. Stop weighing yourself constantly.
Newbies expect miracles without realizing that while the added muscle may not make the scale drop, it will bring the pants’ size down. But you can’t change your physique simply by working out; 80 percent of any change and fat loss is the result of a clean diet.
8. I wish you’d be more vocal
when you’ve had a great workout, but save the moaning, grunts, and other weird noises for home.
9. Music matters.
When I want you to work hard, I use really upbeat songs with pounding bass. If we’re doing something that requires a slower tempo, I turn it down. If the music sucks it doesn’t matter how high energy or good the instructor is. It’s also about what I like. If it’s not something I’d work out to, it never makes it to the class playlist.
10. Dress appropriately.
Ladies, consider wearing a cami or additional liner under your low cut Lululemon or Lucy yoga tops. I get an eyeful I really don’t wish to see when you’re in downward dog. And guys, don’t forget your liner shorts! I don’t want to see anything poking through your gym shorts in class!
11. We don’t all have perfect relationships with health and fitness.
People assume we spend our days eating salad without dressing and train ALL the time. Sometimes I’m tired, cranky, hungry, or want a pizza but I have to put on the show. Sometimes I want to veg out and eat junk food, and sometimes I actually do!
12. When you’re sick, stay home.
You may want to sweat out your cold or flu, but I don’t want your germs, especially when you want a really good workout and position yourself in the front row and cough and sneeze your way through the class.
13. It kills me when you come into the fitness studio without water!
Proper hydration is just so important that I mandate a water break just after the turbo section of class. It’s my biggest pet peeve because I am going to make you sweat!
From Death Racer to Grinder
It doesn’t matter what kind of shape you are in the first time you tackle the Grouse Grind, it is a monster, and the first trip up is always a killer. Yesterday Conny, Soraiya and myself took great pleasure in taking Chris’ Grind virginity!
the before
I am not a fan of static stretching before activity; I prefer a dynamic warm-up and to follow activity with static stretching, but I am a fan of photo ops. Feeling torn and conflicted I put my feelings aside while we played at the stretching station at the base of the Grind.
Crescent Moon
Soraiya demonstrates Standing Forward Bend
My Runners Lunge
Conny as Warrior Princess
Watches synched, 3-2-1, music on and for the next 52:35 I was in my own rock-stepping stair-climbing world.
There have been a few changes to the route since last year, the Baden Powell Trail and the Grouse Grind are now two completely separate trails to begin with instead of splitting somewhere between the base and the ¼ way mark. As you enter the gate Baden Powell right, Grouse Grind left, and yes it is very clearly marked.
In addition to the ¼, ½, ¾ way signs posted on the trees, there are also orange spray painted markers on the rocks along the route, but well before the tree markers. I found this a bit confusing thinking that I was ¼ of the way there by the orange marker but then several minutes later seeing the same distance marker posted on the tree. I assumed that because of the changes to the base of the trail the milestone markers must have changed but found out that the orange spray painted markers are actually how the North Shore Search and Rescue measure the Grind. So now we know.
In addition to the route changes are the horrific flies at the top that I don’t remember from last year. And they were mean; I am missing chunks from my legs! Getting eaten alive was so worth it though to see the look on Chris’ face as he emerged from the trail and then to heckle him to run up the rocks and touch the Grind Timer for his first official Grind time! Gooooooood for you!
this looks way more awkward than it really was
Chris locking in his time
view from the tram on the way down
Soraiya holding on for dear life
I might get in a lot of trouble for this one
the after
Is She Naturally Thin, Or Disciplined?
Last year, I was asked to contribute to a book project Naturally Thin, or Discipline? Insider Secrets of the Super-Slim. The book would feature 101 women in their 20′s, 30′s, 40′s, 50′s and 60′s and their secrets to living thin.
Wow! Flattered and extremely excited, I shared my story on diet and exercise as well as my numbers with author Sally Sheilds, and she wanted to know everything; what I ate, how much, when, was I always thin, and if not, what I did about it. Did I drink a lot of water, use supplementation? What are my fitness routines, and did they include weight training? What attitudes and philosophies did I embody?
So today marks the official book launch and I am very proud to present “Is She Naturally Thin, Or Disciplined? Insider Secrets Of The Sexy And Slim”!
Pages 86 & 87
Visit www.sallyshields.com and order your copy today!
Keeping It Real
I am not easily offended. I know that some of my clients have a love/hate relationship with me, and that’s ok, I tell them that I have thick, leathery skin. As the banter heats up, so does the intensity, which always makes me smile, you know that “bring it” smile.
But when I was recently asked about my real job, it kinda stung.
Fitness was once a hobby for me and now it is a passion and full time gig. I take it pretty seriously. Even when I am not on the clock I am still working; looking for new ideas, reading, researching, and checking out other classes. I can’t tell you how many times my family has walked into my office only to find me on the floor contorted into some unusual position for the latest ab or outer thigh exercise that I have just found online. They used to ask me what I was doing; now they quickly leave the room before I have them on the floor practicing with me too!
I have always said that I have the best job in the world. I help people achieve their
goals; improve their confidence and self-esteem, I get to listen to great music, stay fit, have fun and “woo-hoo” while I’m at work, there aren’t many others that can say that. Of course it’s not all biceps and cute Lululemon tank tops, it’s bloody hard work. I work when most aren’t…evenings and weekends, my muscles get tired and sore, teaching outdoor programs in the lower mainland I spend a great deal of time cold and wet and sometimes I too have bloated and fat days, but I wouldn’t give it up for a minute. And just because I have done it and would do it for free doesn’t mean that it isn’t a real job, (sound the orchestra) it means it is a dream job.
Notes from Daryl Reynolds lecture “Hormonal Responses to Exercise and Food”
The question exists as to whether we should be choosing our foods based primarily on their composition and absorbability or whether we should pay greater consideration to foods physical or chemical interactive properties in the body. The answer appears to remain unclear but you can review the information and decide for yourself if a change of thought is warranted!
Exercise: The hormonal responses to energy expenditure (activity or exercise) have been well documented and researched over the past 30 to 40 years[1]. Research has shown that physical activity increases the plasma concentrations of various hormones that are seen to be beneficial to the body, including; human growth hormone (HGH), testosterone, LH, FSH, adrenalin (testosterone) noradrenalin, dopamine and thyroxin, while the timing of exercise day vs. night can alter the release of melatonin[2] [3] and either enhance or detract from normal biorhythms. The increase in testosterone typically enhances muscle hypertrophy (growth), which from a caloric expenditure point of view, allows an individual to burn more calories due to the enhanced muscle mass, while increasing the intensity of the exercise such as seen in high intensity interval training (HIIT) has been shown to increase the levels of, human growth hormone[4], thyroxin and adrenalin, which have the effect of increasing basal metabolic rate. Together both can increase the daily energy expenditure. On the down side, exercise also increases the blood levels of cortisol, the typical stress hormone, which is known to have negative effects on the human body.
Food: Research suggests that the ingestion of various foods or a foods isolated constituents can result in either beneficial or detrimental hormonal effects on the body.
Carbohydrates: A common example in society today is the detrimental effects of consuming excessive amounts of refined carbohydrates, causing repeated elevated insulin response, which can result in the development of insulin resistance and type II diabetes. The processing of foods either through the application of heat or the separation of a foods components to increase shelf life is typically seen as the cause for this issue. For example the glycemic index[5] of a baked potato is higher than that of a boiled potato, as the starch bonds in the potato are further broken down, the higher the heat. The same applies to rice, as rice cakes which are cooked or “puffed” at high heat have a higher GI than white or brown rice. In the same breath, converting rice from brown (removing the bran layer and germ) to white leaving the endosperm greatly increases the GI. This is typically done to improve the shelf life, as the fat in the germ allows the rice go rancid at a much quicker rate.
Fats: There remains significant controversy over which types of fats one should or shouldn’t eat; saturated, polyunsaturated, trans, animal, plant, etc.??? When it comes to fats that have been shown to elicit a positive hormonal response, Omega 3 fatty acids are receiving significant attention[6] [7] and increasing the ratio of Omega-3 to Omega-6 fatty acids can have positive metabolic effects[8] and has been known to enhance the release of free fatty acids from storage for use as fuel.
Protein: The choice of proteins to include in one’s diet has typically been based on the bio-availability of the amino acids and the “completeness” or supply of essential amino acids. This approach is being questioned by some in the field of endocrinology, Ray Peat suggests in an article on gelatin, on his website[9] that we are failing to consider the hormonal and immunological properties that are elicited by the ingestion of various amino acids, some good and some bad. He indicates that the ingestion of muscle and other meat sources of amino acids are out of proportion with non-meat sources and that meat sources are typically high in amino acids that elicit inflammatory responses and that there are better choices which provide amino acids that have anti-inflammatory benefits and boost the immune system.
The answers are not clear and the research does not currently answer the questions clearly, however each of us has the ability to make our own decisions and I encourage you to do a little research to see if you can’t enhance the quality of your life through more informed diet choices.
[1] http://www.umm.edu/altmed/articles/omega-3-000316.htm
[2] Nancy Clark’s Sports Nutrition Guidebook-4th Edition,© 2008 pp. 34-36
[3] http://www.sportsci.org/news/news9709/crepssx.htm
[4] http://raypeat.com/articles/articles/gelatin.shtml
[5] Physiology of Sport and Exercise w/Web Study Guide-4th Edition, By Jack Wilmore, David Costill, W. Larry Kenney, ©2008
[6] American Journal of Epidemiology Volume 162, Issue11 pp. 1114-1122
[7] J Biol Rhythms December 1997 vol. 12 no. 6 568-574
[8] Neuroendocrinology Letters, 2005, No. 6 December, Volume 26:830–834
[9] http://www.glycemicindex.ca/glycemicindexfoods.pdf
resolutions, reality, routine
Five days into January, and if you are like most, you are only on day two of your New Year’s resolution… this year January 1st fell on a Saturday, which is the beginning of the weekend and you can’t start something new on that day, Sunday is also part of the weekend so it doesn’t count either. Monday was weird, depending on where you work, some did and others didn’t. Although it was the first Monday of January, and sort of the official day to start a new year long path, can you start a resolution while you are still on vacation? Which brought us to yesterday, and back to reality.
My household has been on vacation for the past couple of weeks; so as sad as getting back to reality was, it meant getting back into a routine. I would like to think that when most people are on vacation their lives lose any semblance to a routine, and they should, as that is what vacations are for. But being a fan of a routine by day twelve or thirteen (up from three or four, thanks to a resolution from a previous year) I am ready for some kind of structure – of course day two of reality I am already looking at the calendar for the next long weekend.
So when my alarm clock went off yesterday morning and I really did have to get up, I was somewhat comforted to know that breakfast would be at breakfast time, lunch would be midday, and dinner would not be at nine o’clock (and thank goodness because I didn’t make it to see ten o’clock, yesterday’s reality was exhausting). My house also became very quiet but it was tidy from the hours of 8:30am until just before 3:00pm, it was a fair trade I think.
This year I did not make any resolutions, however there is plenty that I want to do. My 2011 goals include: writing more, reading more books (one fun, one business, repeat, something I started last year but fell off sometime around September), completing my personal trainer certification, another marathon, an ultra trail race, conquering a certain fear and checking another item off my bucket list. There it is, they are written; you are my witness, I am now accountable.
Have you made any resolutions or goals for 2011?
Gym etiquette 101
Everyone remembers their most embarrassing moments; they are embarrassing. But being remembered by another for them can be mortifying, especially at the gym. With decades (yikes) on the aerobic floor and in the weight room, here are a few tips to keep your cheeks rosy from only exercise:
- Love this sign
o Bikini tops are not sport bras.
o Your underwear should reflect the style of the bottoms that you are wearing (nice t-back, but do I really need to see it every time you bend over?).
o Make sure that buttons, clasps and drawstrings are well maintained and functioning correctly, the gym is no place for a wardrobe malfunction.
o There is a time and a place for short shorts; the stretch area is not one. This goes for you too ladies.
o Men, even if you think that you have abs like “the situation”, keep your shirt on.
- Make-up – do you really need smoky eyes while working out? As soon as you start sweating (and isn’t that what you are at the gym to do) it is running down your face or smeared all over your towel. A bit of lip-gloss and waterproof mascara at the most ladies.
- Sweating is a funny thing; you are at the gym to sweat but what if you are one of those people that only sweat in a certain area? What if you are a crotch sweater? Might I suggest black pants or shorts? What if you are an excessive sweater? A fellow that I know sweats so excessively that once while running on a treadmill the person beside him yelled at him to stop spitting!
- Exercising way too hard – What constitutes too hard? Gasping for air, unable to speak, spots before your eyes, feeling dizzy, nauseous, light headed, etc. No matter how you look at this it is a recipe for disaster because one of several things is likely to happen; you are going to puke, you are going to pass out, or an uncontrollable version of both. Here are a couple of general rules:
1. Oops I forgot to eat + exercising way too hard = passing out
2. Lasagna, Caesar salad and garlic bread 60 minutes before a workout + exercising way too hard = puke
3. Sensible meal 2-3 hours before workout + exercising way too hard = really, it could go either way.
4. Keep your feet on the floor and your head out of the toilet or garbage can by exercising responsibly.
- Have you ever witnessed someone falling off a treadmill? As a huge klutz, I am not a huge fan because of this. In all of my years at the gym I have never seen anyone recover gracefully or quietly from being thrown from a treadmill. Speed is not always a factor, just one fumbled footstep and the next thing you know you are crashing to the floor. You don’t even have to see the person fall; the sound of their pride and ipod hitting the gym floor is enough to make even the most focused athlete turn his head.
Here is my treadmill PSA if you have to hold onto the rails of a treadmill while on an incline, THE INCLINE IS TOO STEEP and if you have to hold onto the rails of a treadmill while walking or running, IT IS TOO FAST FOR YOU.
- Grunting in a gym should be a noise reserved for only Olympic lifters. If you must grunt in order to lift a weight, that weight is much to heavy for you my friend, you look and sound foolish.
- Farting, passing gas, cutting the cheese, letting ‘er rip, tooting or passing wind, it’s a natural occurrence, but probably not something that you would like to do during a quiet yoga or Pilates class. It happens and it can happen to the best of us, and for the most part we know when it is going to happen. But when one just sneaks out…I feel for you, I really do, but forgive me if I am unable to make eye contact with the class for a moment or two, farts are funny. If I were mature my advice would be to ignore it and pretend that it never happened and stay away from cabbage soup.
And finally
- The locker room – yes, there is an unwritten code of conduct:
o Respect others’ personal space – unless the locker room is crowded, you don’t have to take the locker or showerhead right next to someone already there.
o Don’t pee or spit in the shower, that’s just gross.
o It’s considered rude to stare.
o Place a towel on the bench before you sit your bare ass on it.
o Don’t have a conversation lasting more than 5 seconds if you aren’t clothed or in a towel (thanks Lance for that one).
The Chief
It’s kind of funny, my running group runs all year long but our big yearly event is our end of the summer hike. It was decided earlier this year and then solidified a couple of weekends ago when we all drove by on our way to Whistler, that this year we were going to hike the Chief in Squamish.
The Chief is pretty spectacular to look at. This granite monolith (defined as a geological feature such as a mountain, consisting of a single massive stone or rock, or a single piece of rock placed as, or within, a monument) that towers over 700m/2297ft and is a popular destination for rock climbing and hiking. There are three summits/peaks, and decided that we would hike to the first summit/peak (the others are similar heights just varying views).After picking up our Timmy’s and bagels for the road, 29 of us headed out to Squamish to conquer The Chief. The weather was fantastic, blue skies but not too hot. We arrived at Shannon Falls about 8:15am parked and paid for parking. I was really excited to find out that there were real bathrooms (the toilets flushed). It doesn’t take much to make me happy does it?
We reassembled and headed up the trail. First stop was to check out Shannon Falls, a quick double back and we were on the trail to lead us to The Chief. I had done some research prior to the hike and from what I understood from other hikers was that it wasn’t as tough as the Grouse Grind but it was longer. Even with a pack that weighed almost 30lbs (I had enough water and snacks fopeople) it did feel like an easier hike, that was until we reached the first ladder.
I had also heard about the ladders, there are only two ladders, the first is not a big deal, the second is a ladder and then a chain to hold onto to bring you up to almost the summit and is a bit of a bigger deal. Once you hit the first ladder the terrain changes from trail to rock and you start to see and to feel like you are on a monolith! Really going up was not an issue, but once I was up I started to stress a bit as to how I was going to get down. We all have our own fears, one of mine is heights but as the Lululemon manifesto states “do one thing a day that scares you”…I am good for the rest of the week!
Shannon Falls
Christine at the first ladder
Me conquearing fear number three
When we reached the top to say that the view was breath taking was an understatement. Seeing the neighbouring mountains and the waters of Howe Sound was simply fantastic. I was quite nervous at first, but after sitting for a few minutes and taking it all in I had my monolith legs and was able to stand and take a few pictures. Once everyone had made it up and had done their photo ops, it was time to head down and deal with fears five through eight.
The view
More of the view
Daryl feeding the chipmunks
Colin is the chipmunk whisperer
Hanging out at the summit
Fear number four, looking over the edge
I am not a fan of steep rock, I guess I can blame it on my mountain biking days, I always feel like I am being drawn to the edge. About this time we ran into JP from Salomon, too scared to stop walking I was unable to stop and chat – how embarrassing! At a snail’s pace, I made it back down to the chain that led to the ladder (addressing fear six: turning around to grab the chain, fear seven: walking backwards down the rock holding the chain and fear eight: finding the right foot placement in the narrow ladder while holding onto a chain). By the time that we hit this point it was starting to get busier on the trail and there was a short line-up of people waiting to get up the ladder (for those who wondered why we had to start off so early as The Chief would still be there at noon, this is why). With all of the witnesses watching me descend this was clearly not the time for any tears or high drama, I put on my game face, sweaty palms and all and climbed down like a champion. The final ladder (fear eight) seemed like nothing at all after that.
Once we hit the trail the short line-up of people heading to the top turned into a steady stream (once again why we started off early and not at noon), this made coming back down the trail a little tight and tricky in some spots. It also seemed a whole lot steeper coming down (I guess I am used to the gondola at Grouse Mountain)! With all of the stop and go I had plenty of time to spot a pair of sandals (the Velcro Dad kind) and a pair of Pumas going up to the Summit, obviously they had not done their research.
We rejoined the group at the bottom next to the creek that comes from Shannon Falls. Although I was not as brave as some I did go for a knee deep paddle. I kid you not, the water was so cold that it hurt! Perhaps if I had gone in a little deeper my quads wouldn’t have screamed quite as much the next day.
OMG the water was cold!
Looking back now, really the ladders weren’t all that bad. The hike took us a total of three hours (including stopping at the top and the paddle at the bottom). Would I do this hike again? Absolutely, but not in the rain.
Top 10 things you should expect from your group fitness instructor
Article post: Dane Boyle San Antonio Fitness Examiner
You have joined a gym and decided that you would like to try group fitness classes, but you have no idea what to expect. Having looked at the group fitness schedule, you’ve chosen a class that seems right for you. You show up, and you see a very fit woman at the front of the room, decked out with a microphone, ready to go. Now what should you expect?
Group fitness classes are offered at gyms, fitness centers, yoga and Pilates studios, and all ranges of locations. These classes are for a specified period of time, and are led by an instructor who demonstrates the proper way to do various exercises. Many people enjoy the energy of a group class because they find it to be more stimulating than working out alone. Group fitness classes are also a good way to meet new people who share similar interests.
Group Fitness programs should give you a complete workout that is both fun and invigorating. Classes tend to combine cardiovascular training with strength training and stretching. The activity offered in a group fitness class should accommodate every fitness and experience level, from the beginner to the seasoned participant.
Group fitness classes should be led by qualified individuals, and clients should have high expectations for their group leaders.
Keri Cawthorne owner of Iron Mountain Movement lists the top 10 things students should expect from their group fitness leaders:
Top 10:
- A fitness leader should be motivating, not intimidating.
- A fitness leader should arrive 10-15 minutes before class starts to greet, to answer questions and to assist with any set-up. The instructor should also be the last person to leave the class when it is over.
- A fitness leader should start the class on time and finish on time.
- A fitness leader should be dressed appropriately for the class.
- A fitness leader should introduce themselves and let participants know what to expect from the class.
- A fitness leader should be able to provide modifications for any exercise.
- A fitness leader should smile and make eye contact with the class.
- A fitness leader should be certified and be able to provide an educational portion of the class (ie: proper alignment while doing muscle conditioning, stretching, cooling down etc).
- A fitness leader should not be afraid to move around the class.
- A fitness leader should provide a safe and effective class (ie. a clean and uncluttered space, music at a healthy volume) .
After a great group fitness class you should be out of breath, in a little better health and thinking about getting ready to return for your next workout. Inevitably, you are responsible for your health and fitness safety, so be sure to choose instructors that provide you with a safe and effective workout. The qualities of your new found fitness instructor should include ALL of the Top 10 qualities listed above. Life is too short not to have a bit of fun with a great workout! read entire article