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!

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.

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.

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:

1. A fitness leader should be motivating, not intimidating.
2. 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.
3. A fitness leader should start the class on time and finish on time.
4. A fitness leader should be dressed appropriately for the class.
5. A fitness leader should introduce themselves and let participants know what to expect from the class.
6. A fitness leader should be able to provide modifications for any exercise.
7. A fitness leader should smile and make eye contact with the class.
8. 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).
9. A fitness leader should not be afraid to move around the class.
10. 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

Friday night at the Running Room

Runners have run days.  Although our mileage may change from week to week, as a general rule our run days don’t.  We may get crazy and live on the edge once in a while and change the time of day we put our runs in, but for the most part we are creatures of habit.  I am a Tuesday, Wednesday, Thursday, Saturday runner.

I look forward to Friday night all week.  Friday night involves going out for dinner (my Mum started a tradition long ago that she didn’t cook on Friday night, I am all over that tradition) a little wine, plenty of water and getting to bed early because I run on Saturday mornings.

I had never thought about running on Friday night until Theresa invited me to The Running Room to speak to her 5km running group about the importance of cross training.  When I arrived at the store I was really shocked to see just how many people run on this particular night of the week.  I met Theresa and her group at the front of the store and chatted for a few minutes while the beginner group finished up their weekly lecture at the back of the store.  I found out that not only does the group run on Friday night, they also put in their long run on the same night, now that is hardcore!

Once the beginner group was done, we made our way to the back of the store to start our talk.  My talk lasted 30 minutes (I could have talked for hours on this subject) we covered cardio cross training, strength training, core training and of course stretching. The group made me feel really welcome, they were super upbeat and asked lots of questions.

Thanks for having me out Theresa, next time I will bring my running gear.

Toning Shoes

You have seen them out and about, in the malls and at the grocery store, toning shoes.   They claim to tone muscles and improve weight loss and posture while you walk or stand (not recommended for running), and they don’t come cheaply either, prices range from $100-245.

Finally there is some ACE (American Council On Exercise) research that puts claims by the manufacturers of these ridiculous looking shoes to the test.    According to the ACE study, a team of exercise scientists from the Exercise and Health Program at the University of Wisconsin, designed two studies.  In the first study researchers recruited 12 physically active female volunteers, ages 19 to 24 years to evaluate exercise responses to walking in traditional athletic shoes (a New Balance running shoe) versus the popular toning shoes. A second group of 12 physically active female volunteers, ages 21 to 27 years, was recruited for the second study, they performed a similar battery of five-minute treadmill trials rotating shoes at random.

The outcome….

”Across the board, none of the toning shoes showed statistically significant increases in either exercise response or muscle activation during any of the treadmill trials.  There is simply no evidence to support the claims that these shoes will help wearers exercise more intensely, burn more calories or improve muscle strength and tone.”

I can’t say that I am shocked, I mean really, if you want to improve muscle tone and lose weight you have got to put in the work, cardio, squats, lunges and diet.  There are no quick fixes. There were even concerns that long term wear of toning shoes could alter gait mechanics due to their instability.  I for one am going to stick to my professionally fitted athletic shoes for the gym, and when I am looking for an unstable shoe to walk in, I am going bang for my buck and pulling out my 4 inch black stilettos.

Maintaining your cool when it’s hot outside

Summer kind of snuck up on us this year, we knew that sooner or later it had to happen, and it did,  it just happened a whole lot later than I would have liked it to. Whatever, I am not going to argue, it’s here now and I couldn’t be happier. I love the heat, the hotter the better, I was not designed with cold, miserable weather in mind (so why do I live in Vancouver right?).

Exercise does get harder to do in the heat, but it should not be an excuse to stop altogether. Summer may not be a time to set any major weight loss or fitness goals, but when you work hard all year you should at least maintain during the summer. Like Christmas, summer tends to be a time when we over indulge, but instead of it lasting 10 days, it lasts 2 months, and you do it in minimal clothing. So why would you stop exercising?  I understand why you may take Christmas off, the after effects can usually be dealt with in January, but taking 2 months off, it will take you until next spring, if you include your Christmas hiatus, to make up from your summer in margaritaville.

So how do you stay cool when the weather is hot?  You will need to make a few changes to your current regiment starting with exercising earlier or later in the day. I went for an 8am run this morning and found it quite warm, next week I will be changing it to a 6:30am start (it is going to be painful, I am not an early morning girl, Conny cuts me a bit of slack, by the time we are finished I am back to my chatty self). Starting so early does have its advantages and the day seems so much longer. If an early morning start isn’t in the cards for you, try an evening run. The only problem that I have found with evening runs is smelling your neighbour’s dinner cooking on their barbecues!  If you weren’t hungry when you started, you will be salivating by the time you are finished!
If you are exercising outdoors in the heat, you should be modifying your attire.  Bring out the running shorts, you may even want to go with a short sports bra (not the dingy white one you wear under your t-shirts, it may be time to get something new…always an excuse to shop!). Don’t forget that running in a short sports bra is also an ab workout, you know that your navel will be pulled to your spine the whole time that you are out (I just read a great post on this very topic). Keep your attire light in colour to reflect the sun and don’t forget to wear a hat. If you haven’t invested in a pair of sport sunglasses now may be the time.  I am a big fan of sport glasses, they protect your eyes and really complete the look!  Sunscreen is a must, as much as I love my Y flow sports bra, I am not a fan of the tan lines.

Don’t forget to fuel and hydrate before, during and after exercise. A good rule of thumb is 6-8 ounces every 15-20 minutes of exercise .  Under regular circumstances I usually recommend supplementing your water with an electrolyte replacement after 60 minutes of exercise, but in the heat I always advise to supplement after 45 minutes of exercise.  To check your hydration level, weigh yourself naked before you exercise and then again after, you should be weight neutral. You can also check the colour of your urine (maybe too much information), it should be light to clear in colour (if you take a multi-vitamin don’t be surprised if it is slightly fluorescent in colour).

Always listen to your body, it has to work twice as hard in the heat. It takes about 2 weeks to completely acclimatize, so during that time lower your intensity. If your body is saying no, go with your gut and of course if there is an air quality advisory, then it’s time to  move your workout indoors.

However you get your sweat on this summer keep the fluids flowing, slather on the sunscreen and turn up the music!

And the winner is…

We have trained aerobically and anaerobically, we have conditioned our muscles and core and we have stretched our limits. Some ran, some walked, some climbed, some rode, some swam and some ohm’d (personally I have never been comfortable to enough to ohm, my daughter doesn’t do cheers, I don’t ohm) all for our love (or like) of exercise and a good challenge.

There have been many memorable entries, my fav was Rae’s thong at Pilates class dream. If you missed it…

Pilates by the Lake… in my sleep……..I had a dream that we were at Pilates by the Lake and one of our group showed up in a thong and proceeded to do the class. My mat neighbourand I rolled our eyes thinking “show off”, then giggled.

I would like to think that we didn’t do single leg circles in that class….EWW. A note for the boys, thongs alone and short running shorts should not be worn to Pilates class, just sayin’ because it has had to be said in the past.

I noticed a fair amount of “lifestyle activity” reported, good for you ladies.  I am willing to bet that some of you even told your spouses that it was part of the challenge!  Husbands, once again you are welcome.

I am so proud of everyone who entered the challenge, and would like to thank you all for taking part. Playing along at home is one thing, but when you put it out there for everyone to see, it is a completely different story.  Picking the winner was not an easy task.  It was so hard that I had to have a first and second place!

Taking first place was Charlene, round of applause! Charlene’s workout weeks were well rounded; she set goals and even took the challenge on vacation with her!  Second place went to Michelle R, round of applause! Michelle is part of the Diva Triathlon team, so she ran, rode and swam her way to victory, she is a teacher and also got the kids she taught in on the challenge as well. Congratulations ladies, well done!

So what did they win?  Charlene won a gift certificate from my fabulous friends at Kintec Footlabs for a pair of Sole Flip flops (check out this video where Kintec Footlabs Human Kinetic Specialist David (BSc Kin) compares a pair of supportive flip-flops by Sole to a cheap pair of flip-flops. Be sure to watch the gait analysis comparison on the treadmill!) and a one-hour massage with Alexis at the Whonnock Massage Therapy and Wellness Centre, after all that hard work, I am sure that she will be able to use it!  Michelle won a Fitbook by Fitlosophy (I have since ordered one for myself) and a Maple Ridge Parks and Leisure gift pack!   Congratulations ladies!

Lots happened in June. Races were run, personal bests were achieved and pounds were lost!  I hope that the challenge does not end for everyone with the last day of June. Keep up the fantastic work and stay fierce everyone!

Crazy cardio Tuesday, a day late

When double cardio Tuesday came to a grinding halt last night, my intentions were to write, instead I ate and went to bed.   I would like to tell you that I slept like a baby and felt refreshed and rejuvenated when I woke this morning, but I would be lying.  I don’t know about you, but on days when I have done too much activity, it’s like my legs won’t stop moving, I dream about running or spinning (I have actually woke up doing the Pilates side leg series)…following each of the half marathons that I have ran, I have this exact sleep pattern.  I can tell you though, tonight I will sleep like log and feel like a million bucks in the morning.

Yesterday was a busy day; Conny and I hit the trails for a rainy morning run.  The first rainy run after a solid couple of weeks of sunny runs always sucks in theory.  Really it only sucks until the first few raindrops have hit you, then you are already wet.  We had only seen each other briefly since the weekend so we had so much to catch up on, a lot happens in two days.  Have you ever zoned out in mid conversation with someone?  Of course you have, for whatever reason (usually boring conversation) you completely tune out what the other person is saying, their lips are moving, but you are thinking  “hmm, the black shoes would look fabulous with that outfit” or “what shall I have for lunch”, and then you get busted…you are asked what you thought of that comment or what would you do or if you even heard a word of what was being said.  When I have been put in that situation I always try to cover my tracks as best as I can without making the other person feel like Charlie Brown’s teacher.  Conny told me a story yesterday where the person who zoned out actually said “sorry, I drifted off”…I thought that it was really funny, as much as you may like to say that sometimes, can you imagine if you did and can you imagine how furious the other person would be when you said that?  We finished run with our usual debate as to whether the end of Canoe Landing as three hills or two.  For the record I still say it is three, when a hill goes down and then goes back up again, it is the start of a new hill.

I finished off my sessions with the Thomas Haney Recreational PE class yesterday.  We covered Pilates, ball and finished off with a 45-minute spin class.  I worked much harder than I meant to, I am sure that they will remember me as the sweaty instructor!  I love working with the young things, although they don’t really like to sweat they are willing to try anything and always give a good effort.  Last session I was given a property of Thomas Haney t-shirt, and I have been wearing it with pride!

The Speed Clinic also met at the track for a final-final 1.5-mile test.  The results were fantastic; everyone met my ambitious goal of a 5% improvement!  So proud of the group, they have been working very hard; give yourselves a big hug and a pat on the back!

I finished the day hill training with the 7:30pm group at the Leisure Centre…no wonder I was tired!

How much exercise is enough?

Being smack in the middle of Move For Health Week, it brings up the age old question, how much exercise is enough?  Even with all of the science and resources available, there really is no magical amount; it depends on the person as well as their goals.  There are however exercise guidelines for training, (I love the word guidelines, it sounds so official like the word protocol, another word that I love), really they are more like recommendations.

Depending on what you do and how long you do it for, there are two different types of benefits that you will get from exercise, they are health and fitness benefits.  Health benefits come from lifestyle physical activity and enable you to enjoy life and protect you from chronic disease (lowering cholesterol, blood sugar, etc) whereas fitness benefits come from a moderate or vigorous exercise program, the benefits can be seen as well as felt (weight loss, muscle development, increased cardiorespiratory endurance).

Depending on your goals, here are the guideline breakdowns….

1. Lifestyle Physical Activity

• Walking, dancing, housework, etc
• 30-60 minutes
• 4-7 days a week

2. Moderate Exercise

• Cardiorespiratory endurance
  • Running, cycling, swimming, aerobics
  • 30-60 minutes
  • 4 days a week
• Strength Training
  • 1-2 sets (8-12 reps) of 8 exercises working all major muscle groups
  • 4 days a week
• Stretching
  • 4-7 days a week
  • Moderate Exercise

3.  Vigorous Exercise

• Cardiorespiratory Endurance
  • Running, cycling, swimming, interval training, etc
  • 30-60 minutes
  • 5 days per week
• Strength Training
  • 3 sets (8-12 reps) of 10 exercises working all major muscle groups
  • 5 days per week
• Stretching
  • 6 days per week – hold each stretch 10-30 seconds, 4 repetitions

Also keep in mind:

• Always receive clearance from your doctor prior to starting an exercise program.
• Start slowly and listen to your body
• Always warm up and cool down
• Keep your routine fun and fresh
• Exercise safely
• Cycle the volume and intensity of your workouts
• Train the way you want your body to change

Double cardio Tuesday

Today is double cardio Tuesday!

Double cardio Tuesday originated late in 2008 as the result of a triathlon-training schedule. Back in those days, double cardio Tuesday would consist of a lengthy swim and a spin class, not necessarily in that order, there may have also been a short run in there somewhere, but not always (that’s why it’s not called triple cardio Tuesday).

For whatever reasons (and there were a few, non being event completion) the triathlon-training schedule came to an abrupt halt, but double cardio Tuesday lived on. Tuesday evening spin class is the consistent cardio (only 3 Tuesdays a year that this does not occur, those are the last week of August and first week of September when the Leisure Centre is closed for shutdown, and the Tuesday between Christmas and New Year when evening classes are cancelled at the Leisure Centre), it is a 45 minute, yes, 45 minute not 60 minute (we go hard) spin class that alternates each week between hills/drills/speed and hill/heart rate training. The energy is crazy, the music is loud and the workout is tough (unless you are putting on your academy award winning face and riding tension free, you have me completely fooled)! I consider it to be the consistent in DCT because it happens at the same time every week, and because I have been teaching in that time slot for the past 8 years (time flies, eh Erin?).

For me (and Conny, don’t let her tell you that I make her either, she loves it) a tough run takes a regular Tuesday to DCT. Depending on the time of year, it is either a fast road run just before spin or like this morning, 60 minutes in the trails (my preference, I think Conny’s too, but the road did serve it’s purpose when we were ½ marathon training).

DCT has caught on; I like to think that it is spreading like wildfire. Some of the participants in my spin class arrive early and do a session by themselves before my class, some run, some swim, Daniela plays floor hockey after (she is a triple cardio Tuesday’er, very hardcore)!

DCT is not for everyone, here comes the disclaimer…a strong cardio base is required and you need to be adequately fueled and hydrated before and throughout the workouts.

Foods That Boost Energy

Runner’s World

Runners would no sooner skip pre-run carbs than dash out the door barefoot. But when the miles are done, those same athletes might not think much at all about what they eat, as long as they get something. Injured runners logging time on the bike might even skip a meal altogether, in fear of gaining weight. Big mistake.

Whether you’re recovering from a tough tempo run or tendinitis, food delivers the nutrients your body needs to repair itself, making smart eating crucial to a strong body and a speedy recovery.

“Recovery is just like fixing a house,” says Cynthia Sass, R.D., a sports dietetics specialist in Tampa, Florida. “A crack in the foundation requires raw materials to patch things back together. In the body, those raw materials come from what we eat.”

A combination of proteins, fats, vitamins, and minerals helps your body heal microtears from exercise and overused tendons and sprained ligaments. “Every part of the body is dependent on food for repair,” says David Grotto, R.D., a spokesperson for the American Dietetic Association. On a cellular level, those repairs are constant, sidelining injury or not.

Over time, if cells don’t get the nutrients they need, muscles and connective tissues can weaken, leaving them more susceptible to injury. “The decisions we make with our fork can set up roadblocks against future injuries,” Grotto says. So along with stretching, and icing if you need it, these healing foods will help you get back on the road as quickly as possible.

Red Bell Pepper

Just one red bell pepper provides 380 percent of the recommended Daily Value of vitamin C, a nutrient crucial for repairing connective tissues and cartilage. By contributing to the formation of collagen, an important protein used to build scar tissue, blood vessels, and even new bone cells, vitamin C facilitates the healing process. “Work in vitamin C throughout the day, every two or three hours or so,” says Sass, for five daily servings.
Runners-up: papaya, cantaloupe, oranges

Salmon

Salmon’s nutritional benefits have been much touted for good reason. Fresh or canned, salmon delivers two powerful healing nutrients: protein and omega-3 fatty acids. Protein does more than rebuild muscle after a grueling run; it also repairs bones, ligaments, and tendons.

“We tend to forget that healing really means building new cells,” says Sass. “And your body needs protein to make those new cells.” She recommends all runners eat protein at every meal; injured runners should aim for four to five servings a day, from low-fat sources like egg whites and lean turkey. Salmon, with two grams of essential fatty acids per four-ounce serving, is doubly valuable. “Omega-3s are significant anti-inflammatories,” says Grotto. “Eating fish high in omega-3s or taking supplements is like throwing a big bucket of ice water on inflammation.” Inflammation occurs when waste matter generated by the body’s repair efforts builds up around the injury, inhibiting healing. Omega-3s help disperse that buildup, making them useful in addressing everything from sore muscles to stress fractures.
Runners-up: mackerel, flaxseeds, walnuts

Carrots

Eat carrots for a potent dose of vitamin A: a half-cup serving provides 340 percent of your Daily Value. This nutrient helps make white blood cells for fighting infection, “which is always a risk with injury,” says Sass. You might not think infection is likely with tendinitis, but your body takes no chances and activates the immune system, which ups vitamin A demand. Vitamin A also helps repair postworkout microtears, so it’s a valuable ally every day.
Runners-up: sweet potatoes, dried apricots, spinach

Fortified Cereals

Zinc is an important healing agent, but foods highest in zinc, like red meats, often contain saturated fat, which aggravates inflammation. So when the body is taxed—from exertion or injury runners should reach for fortified whole-grain breakfast cereals, which can deliver as much as 100 percent of the Daily Value for zinc. By itself, zinc doesn’t repair damaged tissue, but it assists the proteins and fats that do. “Just don’t overdo it,” cautions Sass. Too much of this potent mineral lowers HDL cholesterol (the good kind) and actually suppresses your immune system.
Runners-up: shellfish, sesame seeds, pumpkin seeds

Almonds

Just 1 oz.of almonds (roughly 20) contains more than 40 percent of your Daily Value of vitamin E, an antioxidant that supports the immune system by neutralizing free radicals. Almonds, like hazelnuts and sunflower seeds, also supply beneficial mono- and polyunsaturated fats, which are key building blocks for healthy cells. “Fat is a structural part of your body, so don’t skimp on it, just eat the right kind,” says Sass. “Almonds supply heart-healthy fats that promote healing without clogging arteries.”
Runners-up: nut butters, avocados, vegetable oils

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