Dr. Seuss Inspirational Quote on Your Ability
Think left and think right and think low and think high. Oh, the thinks you can think up if only you try!
Tip: When approaching your workouts, do you feel this is a positive or negative experience? Are you thinking how good it feels to move your body, or do you feel disappointed with yourself? How you experience your exercise affects the results. Negative self talk produces stress hormones. These prevent your body from losing fat mass and can break down lean muscle mass at the same time. Positive affirmations are body calming and relax the immune system...leading to effective weight management. When you feel the negativity coming on, take notice - STOP yourself and change it to a positive affirmation e.g. "I have a body that moves and enjoying learning all that its capable of doing"
News:
French women and FatThere is a popular book at called French Women Don't Get Fat. A recent survey in France may show other wise though...This study is a good example of watch where data is coming from: a diet pill company funded the research.
http://www.msnbc.msn.com/id/14909422/
Training:
What a beautiful weekend! I enjoyed a mountain bike ride in the park with a friend. Unfortunately something happened to my back between the end of the ride and the following morning. So I was at physio this morning, lets list: my lumbar spine was not moving freely, my stabilizer muscles in my hip and back were taking over too much for movement, and everything on the left was pretty much too tight. Apparently the scoliosis in my spine is definitely having a field day with the rest of my back, so this will be a major challenge for me to face in upcoming weeks. Fortunately everything is very treatable, so lots of crazy looking exercises for me to do now. I would like to thank my clients for understanding this morning.
Monday, November 13, 2006
Sometimes i come across some interesting businesses!
Here is an interesting Christmas gift idea:http://www.lifewithoutplastic.comthis is a company in the Wakefield area that sells non plastic containers for food and liquid storage (since many plastics leach all sorts of chemicals). Thought i would pass it along!
Tip:
Eating in large groups can be hazardous! The holidays are coming closer and with them - parties! But with a little bit of thought and planning, you don't have to stress about the food and calories!First of all, arrive prepared. That means eat your meal before arriving. That way you won't be hungry. Be mindful, and pay attention to what is being served. Do a quick scan and decide what you will eat. And remember, you don't have to eat just because others are eating. If you can't eat before the party, then try to make sure you have eaten healthy during the day.
DON'T SKIP MEALS! You will only end up over eating in the end. When you eat healthy during the day before the party, you will feel less guilty about indulging a little and actually
ENJOY your meal. By skipping meals you will a) be grumpy because you will be low energy, and b) it promote feelings of stress and guilt and eating.
Bon Appetit!
News:
I have to admit, I am a big fan of Lance Armstrong. I find his story inspiring and you probably have noticed I wear my LiveStrong bracelet all the time...Last weekend, he did the New York Marathon, and breaking the 3 hour mark...The 10/2 on his shirt is the day he was diagnosed with cancer, 10 years ago this year. http://www.chron.com/disp/story.mpl/ap/othspt/4312360.html(i think its kinda funny that his race number actually just says LANCE )
Training:
The road bike is now on and off the trainer...on nice days i try to get some outdoor riding, but this past week the weather hasn't been as cooperative with my schedule...sigh...One would laugh if they saw my set up, i have all the major items to keep me "occupied" as a I pedal indoors - TV, MP3 player, books...I have to admit though, I do best watching a good movie...Last nights feature - Minority Report with Tom Cruise...
Here is an interesting Christmas gift idea:http://www.lifewithoutplastic.comthis is a company in the Wakefield area that sells non plastic containers for food and liquid storage (since many plastics leach all sorts of chemicals). Thought i would pass it along!
Tip:
Eating in large groups can be hazardous! The holidays are coming closer and with them - parties! But with a little bit of thought and planning, you don't have to stress about the food and calories!First of all, arrive prepared. That means eat your meal before arriving. That way you won't be hungry. Be mindful, and pay attention to what is being served. Do a quick scan and decide what you will eat. And remember, you don't have to eat just because others are eating. If you can't eat before the party, then try to make sure you have eaten healthy during the day.
DON'T SKIP MEALS! You will only end up over eating in the end. When you eat healthy during the day before the party, you will feel less guilty about indulging a little and actually
ENJOY your meal. By skipping meals you will a) be grumpy because you will be low energy, and b) it promote feelings of stress and guilt and eating.
Bon Appetit!
News:
I have to admit, I am a big fan of Lance Armstrong. I find his story inspiring and you probably have noticed I wear my LiveStrong bracelet all the time...Last weekend, he did the New York Marathon, and breaking the 3 hour mark...The 10/2 on his shirt is the day he was diagnosed with cancer, 10 years ago this year. http://www.chron.com/disp/story.mpl/ap/othspt/4312360.html(i think its kinda funny that his race number actually just says LANCE )
Training:
The road bike is now on and off the trainer...on nice days i try to get some outdoor riding, but this past week the weather hasn't been as cooperative with my schedule...sigh...One would laugh if they saw my set up, i have all the major items to keep me "occupied" as a I pedal indoors - TV, MP3 player, books...I have to admit though, I do best watching a good movie...Last nights feature - Minority Report with Tom Cruise...
Monday, November 06, 2006
Tip
...So you're running along and then suddenly, the twinge starts...first a hint, and then YOUCH! The side stitch...the little cramp that lingers...These can be caused by improper breathing, dehydration or improper running form. If you get them, start by lifting the arm on that side up to stretch out the side. Then apply pressure in the location of the stitch and lean into that side. Repeat several times before resuming your run.
News
Eat your veggies! - it can slow mental decline with age!http://www.neurology.org/cgi/content/abstract/67/8/1370
Training
I enjoyed some outdoor road riding today...brrr...dressing appropriately can be a challenge. I use booties to cover my cycling shoes to help keep the toes warm. I also layer my clothing (its better to have to lose a layer than to suffer through cold without one). Clothing is breathable so that nothing stay wet from perspiration (or do i glow hahaha).
I also make sure i stretch after every workout but...sometimes stretching is not enough...the regular impact and stress of training can cause scar tissues to build up in the muscles. I go to massage therapy on a regular basis (once or twice a month) to help maintain the flexibility of my muscles...
...So you're running along and then suddenly, the twinge starts...first a hint, and then YOUCH! The side stitch...the little cramp that lingers...These can be caused by improper breathing, dehydration or improper running form. If you get them, start by lifting the arm on that side up to stretch out the side. Then apply pressure in the location of the stitch and lean into that side. Repeat several times before resuming your run.
News
Eat your veggies! - it can slow mental decline with age!http://www.neurology.org/cgi/content/abstract/67/8/1370
Training
I enjoyed some outdoor road riding today...brrr...dressing appropriately can be a challenge. I use booties to cover my cycling shoes to help keep the toes warm. I also layer my clothing (its better to have to lose a layer than to suffer through cold without one). Clothing is breathable so that nothing stay wet from perspiration (or do i glow hahaha).
I also make sure i stretch after every workout but...sometimes stretching is not enough...the regular impact and stress of training can cause scar tissues to build up in the muscles. I go to massage therapy on a regular basis (once or twice a month) to help maintain the flexibility of my muscles...
Monday, October 30, 2006
Tip:
Get a good night sleep. Its amazing how much a lack of rest can affect our performance, our thinking and even our attempts to manage weight. When you don't get enough sleep (less than 7 hours), your body doesn't get a chance to rebuild tissues damaged throughout the day. This can lead to symptoms such as irritability, headaches, and general body pain. And because our stress hormones don't get a chance to restabilize over the evening, the end result can be an increase in body fat.
How to get a good night sleep:
1) Avoid caffeinated beverages after noon. Caffeine has a half life of 6 hours. Which means if you had a cup of coffee (175 mg) at 2 o'clock in the afternoon, there is still at least 80 mg left in your system at 8 o'clock. This is more than what is found in a serving of espresso. Decaf also has some caffeine in it as do many teas.
2) Winding down: Two hours before bed, start dimming the lights. That means turning off the computer and lap tops.
3) Don't stare at the clock. After you set your alarm, turn the clock away from you. You don't need to stare at bright digital lights all night long.
4) Keep your bed room cool and and as dark as possible. Light pollution can brighten up your room at night. 5) Stop worrying! No more processing when you go to bed. Work problems can wait. If there is an idea in your head, or something you don't want to forget, write out a to-do list before heading to bed. That way you don't have to worry about forgetting something in the morning. Sleep tight!
News
Exercise is good for your blood pressure!http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=pubmed&cmd=Retrieve&dopt=AbstractPlus&list_uids=16922820&query_hl=8&itool=pubmed_docsum
Training
Well, after a couple of weeks of getting over a cold, i FINALLY got myself outside for a ride. And i admit it, it hurt. It was windy and cold, but there was something quite wonderful about being outside...and on my bike. After taking some time off, i have rediscovered my passion once again, and I am looking forward to the next phase of my training - base training...
Get a good night sleep. Its amazing how much a lack of rest can affect our performance, our thinking and even our attempts to manage weight. When you don't get enough sleep (less than 7 hours), your body doesn't get a chance to rebuild tissues damaged throughout the day. This can lead to symptoms such as irritability, headaches, and general body pain. And because our stress hormones don't get a chance to restabilize over the evening, the end result can be an increase in body fat.
How to get a good night sleep:
1) Avoid caffeinated beverages after noon. Caffeine has a half life of 6 hours. Which means if you had a cup of coffee (175 mg) at 2 o'clock in the afternoon, there is still at least 80 mg left in your system at 8 o'clock. This is more than what is found in a serving of espresso. Decaf also has some caffeine in it as do many teas.
2) Winding down: Two hours before bed, start dimming the lights. That means turning off the computer and lap tops.
3) Don't stare at the clock. After you set your alarm, turn the clock away from you. You don't need to stare at bright digital lights all night long.
4) Keep your bed room cool and and as dark as possible. Light pollution can brighten up your room at night. 5) Stop worrying! No more processing when you go to bed. Work problems can wait. If there is an idea in your head, or something you don't want to forget, write out a to-do list before heading to bed. That way you don't have to worry about forgetting something in the morning. Sleep tight!
News
Exercise is good for your blood pressure!http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=pubmed&cmd=Retrieve&dopt=AbstractPlus&list_uids=16922820&query_hl=8&itool=pubmed_docsum
Training
Well, after a couple of weeks of getting over a cold, i FINALLY got myself outside for a ride. And i admit it, it hurt. It was windy and cold, but there was something quite wonderful about being outside...and on my bike. After taking some time off, i have rediscovered my passion once again, and I am looking forward to the next phase of my training - base training...
Friday, October 27, 2006
Tip:
Eat breakfast every day. Time is the excuse often cited for not having breakfast. Sitting down to breakfast is not only a calmer start to your day, but a healthy one. People who ate breakfast every day are able to maintain and lose weight. Why? Its a question of your body doing what it does best - protect the insides. If you skip breakfast, then your body thinks you are starving. So every time you DO eat, it will store extra carbohydrates with water, and may even convert some of it to fat. It takes 7-21 days for your body to form a habit - including a physiological one. That means after 3 weeks of skipping meals regularly, your body will keep everything that comes in.
News
Are the organic products you buy, REALLY organic?http://www.businessweek.com/magazine/content/06_42/b4005001.htm?chan=search
Training:
People often ask me what I eat during the day...so here they are..my Ten Big "Secrets"...(remember, this is what works for me. Some of you have dietary restrictions, allergies or intolerances to think about, so some of the things I eat may not be right for you).
1) I eat breakfast every day - no exceptions...
2) Time: I eat every four hours
3) Every meal (including breakfast) has the following : 0.5 to 1 serving of protein (which may or may not be dairy), one serving of a grain, and 1-3 servings of fruit and vegetables.
4) Convenience foods: I don't use prepackaged commercial snacks. Baked goods are made at home by me.
5) I prepare my lunch bag items every night, and pack it up in the morning.
6) I only use plain unsweetened yogurt - no gelatin, no sugar or sweetener or flavoring. I add fruit, or maple syrup to it.
7) I measure everything. My measuring cups and spoons are never put away. The yogurt is measured before i put it in my container, the maple syrup I add is measured. Any cooked rice, quinoa, millet or barley is measured out before it reaches my plate.
8) Grains: I eat different grains during the day - so that means no more than one serving of wheat per day. So that means the rest of my grains may include: quinoa, barley, brown rice, millet etc with my meals. I even replace the wheat flour in my baking and use spelt and buckwheat flours.
9) Treats: When I bake I try to replace as much of the recommended sugar (if not all of it) with either pureed root veggies or fruit (e.g. bananas, sweet potato or pumpkin). Hard fats such as margarine or shortening are replaced with canola or olive oil. Because of the pureed fruit you also don't need as much oil or eggs either. 10) and finally, the liquids...I drink water during the day. If i have any juice, its usually as pure as I can find it - e.g. orange juice, is unsweetened not from concentrate. Ok, I won't be giving up coffee any time soon, but i no longer add sugar or sweetener to my coffee or tea. If i do, its either honey or maple syrup (yes, measured!) But these day I have found that i don't really need it any more. I don't believe there is anything really shocking in there.
You will notice I eat whole foods, and a variety of foods. I plan what I eat regularly, and I don't spend a lot of time doing it either.
Eat breakfast every day. Time is the excuse often cited for not having breakfast. Sitting down to breakfast is not only a calmer start to your day, but a healthy one. People who ate breakfast every day are able to maintain and lose weight. Why? Its a question of your body doing what it does best - protect the insides. If you skip breakfast, then your body thinks you are starving. So every time you DO eat, it will store extra carbohydrates with water, and may even convert some of it to fat. It takes 7-21 days for your body to form a habit - including a physiological one. That means after 3 weeks of skipping meals regularly, your body will keep everything that comes in.
News
Are the organic products you buy, REALLY organic?http://www.businessweek.com/magazine/content/06_42/b4005001.htm?chan=search
Training:
People often ask me what I eat during the day...so here they are..my Ten Big "Secrets"...(remember, this is what works for me. Some of you have dietary restrictions, allergies or intolerances to think about, so some of the things I eat may not be right for you).
1) I eat breakfast every day - no exceptions...
2) Time: I eat every four hours
3) Every meal (including breakfast) has the following : 0.5 to 1 serving of protein (which may or may not be dairy), one serving of a grain, and 1-3 servings of fruit and vegetables.
4) Convenience foods: I don't use prepackaged commercial snacks. Baked goods are made at home by me.
5) I prepare my lunch bag items every night, and pack it up in the morning.
6) I only use plain unsweetened yogurt - no gelatin, no sugar or sweetener or flavoring. I add fruit, or maple syrup to it.
7) I measure everything. My measuring cups and spoons are never put away. The yogurt is measured before i put it in my container, the maple syrup I add is measured. Any cooked rice, quinoa, millet or barley is measured out before it reaches my plate.
8) Grains: I eat different grains during the day - so that means no more than one serving of wheat per day. So that means the rest of my grains may include: quinoa, barley, brown rice, millet etc with my meals. I even replace the wheat flour in my baking and use spelt and buckwheat flours.
9) Treats: When I bake I try to replace as much of the recommended sugar (if not all of it) with either pureed root veggies or fruit (e.g. bananas, sweet potato or pumpkin). Hard fats such as margarine or shortening are replaced with canola or olive oil. Because of the pureed fruit you also don't need as much oil or eggs either. 10) and finally, the liquids...I drink water during the day. If i have any juice, its usually as pure as I can find it - e.g. orange juice, is unsweetened not from concentrate. Ok, I won't be giving up coffee any time soon, but i no longer add sugar or sweetener to my coffee or tea. If i do, its either honey or maple syrup (yes, measured!) But these day I have found that i don't really need it any more. I don't believe there is anything really shocking in there.
You will notice I eat whole foods, and a variety of foods. I plan what I eat regularly, and I don't spend a lot of time doing it either.
Sunday, October 15, 2006
Tip:
Eating tip: watch out for muffins! Even the low fat ones can be loaded with sugar and calories. One low fat muffin can have as many as 500 calories and not many nutrients. Baking your own means you can control how much oil, sugar as well as which ingredients (ie types of flour) goes in to maximize nutritional value (as well as control serving size).
News:
Seduced by snacks? A researcher figures out what influences how we eat.
http://www.nytimes.com/2006/10/11/dining/11snac.html?pagewanted=1&ei=5087%0A&em&en=a911b55880c42f1a&ex=1160712000
Training:
What started as a little bug, has now turned into a good sized cold (bleh!). I am trying to get as much rest as possible...and in order to prevent anyone else from getting this fun little cold, I have had to reschedule some of you (i apologize for that!) So last week i mentioned about too sick to work and work out...now look at the symptoms, if the symptoms are above the neck (i.e. runny nose) then some LIGHT exercise is ok. But anything below the neck (fever, coughing, aches...) no exercise!
Eating tip: watch out for muffins! Even the low fat ones can be loaded with sugar and calories. One low fat muffin can have as many as 500 calories and not many nutrients. Baking your own means you can control how much oil, sugar as well as which ingredients (ie types of flour) goes in to maximize nutritional value (as well as control serving size).
News:
Seduced by snacks? A researcher figures out what influences how we eat.
http://www.nytimes.com/2006/10/11/dining/11snac.html?pagewanted=1&ei=5087%0A&em&en=a911b55880c42f1a&ex=1160712000
Training:
What started as a little bug, has now turned into a good sized cold (bleh!). I am trying to get as much rest as possible...and in order to prevent anyone else from getting this fun little cold, I have had to reschedule some of you (i apologize for that!) So last week i mentioned about too sick to work and work out...now look at the symptoms, if the symptoms are above the neck (i.e. runny nose) then some LIGHT exercise is ok. But anything below the neck (fever, coughing, aches...) no exercise!
Wednesday, October 11, 2006
Tip:
when eating at a restaurant, watch out for the following on the menu:buttered, fried, battered, hollandaise, bechamel, au beurre, sauteed, breaded (including tempura), cream, creme, roseeThese ingredients and descriptions tell you that the menu item will have added fat. Most restaurants are open to changes, including having sauces and salad dressings served on the side and asking for steamed or grilled items instead of fried. Don't be afraid to ask for special orders. This is YOUR meal!
News
Walking not enough! Remember exercise is about applying a stress the body adapts to. Doing simple walks that don't challenge the body is good to MAINTAIN a certain fitness and health level, but you need to progressively challenge your body to get it to IMPROVE. An interesting little study done in Alberta. http://www.eurekalert.org/pub_releases/2006-09/uoa-wne092006.php
Training:
Well a bit of a cold bug for me this week...so I am taking some days off and taking it easy. Remember if you are too sick to go to work, you are too sick to workout!
when eating at a restaurant, watch out for the following on the menu:buttered, fried, battered, hollandaise, bechamel, au beurre, sauteed, breaded (including tempura), cream, creme, roseeThese ingredients and descriptions tell you that the menu item will have added fat. Most restaurants are open to changes, including having sauces and salad dressings served on the side and asking for steamed or grilled items instead of fried. Don't be afraid to ask for special orders. This is YOUR meal!
News
Walking not enough! Remember exercise is about applying a stress the body adapts to. Doing simple walks that don't challenge the body is good to MAINTAIN a certain fitness and health level, but you need to progressively challenge your body to get it to IMPROVE. An interesting little study done in Alberta. http://www.eurekalert.org/pub_releases/2006-09/uoa-wne092006.php
Training:
Well a bit of a cold bug for me this week...so I am taking some days off and taking it easy. Remember if you are too sick to go to work, you are too sick to workout!
Sunday, October 01, 2006
Something for the women (sorry guys!) - an event coming up for Breast Cancer Awareness Month - the Blossom Event - a ladies day out in Ottawa
http://www.blossomevent.com/index.html
Tip
We just had a wood stove installed, and have been enjoying some nice fire heating this fall. As I set up the stove for a nice long lasting fire with some newspaper, kindling, and logs I realized how similar our bodies work to that fire -
We strike the match - fast fire. This is our 30 seconds or less source of energy. The sprinters 100 meter dash. Biochemically that is stored energy, called ATP, and another chemical called creatine phosphate.
We light the kindling - also fast fire, but a little slower than our match. The 500 meter run, one set of 5-15 reps...those are carbs being used, but the fast burn makes us feel "the burn". The sugars are being used without oxygen.
Then the logs - lasts longer - there's your 30 minute plus workouts...yep, those are carbs again, but this time oxygen is being used.
Eventually we have some nice embers that we nurse and tend to, to make them last - "fat burns in a carbohydrate flame" - We can't burn fat without burning carbs at the same time.
So just as we need the proper amount of kindling and logs to get a nice fire going, we need to eat balanced and health to keep the fire going in our bodies.
News
October is Breast Cancer Awareness Month!
Exercise may help reduce the risk of breast cancer.
http://www3.interscience.wiley.com/cgi-bin/abstract/112782434/ABSTRACT
Training
So we train and exercise, and we are told its good for us (e.g. see news item)...but don't forget the BIG REASON we apply stress to our bodies in this very specific way...so that our every day lives are so much easier (in other words, improve our quality of life)! This week I have been stacking wood for the winter...up and down our little hill a few times with wheel barrows full of logs is definitely a good way to put all those squats and lunges to good use! Not to mention good core strength so that the back doesn't get sore...
http://www.blossomevent.com/index.html
Tip
We just had a wood stove installed, and have been enjoying some nice fire heating this fall. As I set up the stove for a nice long lasting fire with some newspaper, kindling, and logs I realized how similar our bodies work to that fire -
We strike the match - fast fire. This is our 30 seconds or less source of energy. The sprinters 100 meter dash. Biochemically that is stored energy, called ATP, and another chemical called creatine phosphate.
We light the kindling - also fast fire, but a little slower than our match. The 500 meter run, one set of 5-15 reps...those are carbs being used, but the fast burn makes us feel "the burn". The sugars are being used without oxygen.
Then the logs - lasts longer - there's your 30 minute plus workouts...yep, those are carbs again, but this time oxygen is being used.
Eventually we have some nice embers that we nurse and tend to, to make them last - "fat burns in a carbohydrate flame" - We can't burn fat without burning carbs at the same time.
So just as we need the proper amount of kindling and logs to get a nice fire going, we need to eat balanced and health to keep the fire going in our bodies.
News
October is Breast Cancer Awareness Month!
Exercise may help reduce the risk of breast cancer.
http://www3.interscience.wiley.com/cgi-bin/abstract/112782434/ABSTRACT
Training
So we train and exercise, and we are told its good for us (e.g. see news item)...but don't forget the BIG REASON we apply stress to our bodies in this very specific way...so that our every day lives are so much easier (in other words, improve our quality of life)! This week I have been stacking wood for the winter...up and down our little hill a few times with wheel barrows full of logs is definitely a good way to put all those squats and lunges to good use! Not to mention good core strength so that the back doesn't get sore...
Monday, September 25, 2006
Tip
Apples, pears, upsidedown triangles, hour glass, sticks...people come in all different shapes and sizes...our genes decide where fat will be stored. Most of us don't really fall into one category, but tend to be a bit of a combinations of ummm...fruit...Question: So what about those exercise and diet plans for body type?Answer: This is another fancy way to talk about spot reduction. You know that myth that says if you do crunches you will lose the belly fat. Remember spot reduction is a MYTH. Focusing exercise on one part of the body will tone the muscle, but the "protective" (i like to call it that) layer on top will remain there as long as you eat high fat, high sugar, nutritionally empty foods. Even when you lose weight, you will be smaller versions of the fruit you were to begin with...for example a study has shown that pears end up becoming smaller pears. So regardless of shape, eat a well balanced diet and move your body daily. Love the body you have and the gift of movement!
News
Some coffee drinks just as high fat as eating a bacon cheeseburger!
Report from CSPInethttp://www.cspinet.org/new/pdf/coffee.pdf
Training:
I am often asked during my classes how hard I am actually working...remember, when i teach, this is YOUR time, not mine. So even though i go through the motions, I'm only demonstrating technique, not working out. I also have to keep in mind that I teach 7-10 classes a week...if i were to actually "work out" during my teaching time, I would be a very tired Hannah.
Apples, pears, upsidedown triangles, hour glass, sticks...people come in all different shapes and sizes...our genes decide where fat will be stored. Most of us don't really fall into one category, but tend to be a bit of a combinations of ummm...fruit...Question: So what about those exercise and diet plans for body type?Answer: This is another fancy way to talk about spot reduction. You know that myth that says if you do crunches you will lose the belly fat. Remember spot reduction is a MYTH. Focusing exercise on one part of the body will tone the muscle, but the "protective" (i like to call it that) layer on top will remain there as long as you eat high fat, high sugar, nutritionally empty foods. Even when you lose weight, you will be smaller versions of the fruit you were to begin with...for example a study has shown that pears end up becoming smaller pears. So regardless of shape, eat a well balanced diet and move your body daily. Love the body you have and the gift of movement!
News
Some coffee drinks just as high fat as eating a bacon cheeseburger!
Report from CSPInethttp://www.cspinet.org/new/pdf/coffee.pdf
Training:
I am often asked during my classes how hard I am actually working...remember, when i teach, this is YOUR time, not mine. So even though i go through the motions, I'm only demonstrating technique, not working out. I also have to keep in mind that I teach 7-10 classes a week...if i were to actually "work out" during my teaching time, I would be a very tired Hannah.
Monday, September 18, 2006
Tip:
I see it every class. There are five minutes left to go, i ask that everyone grab a mat and grab a piece of floor. The music temp changes to a something soothing and i turn down the lights. Time to stretch. Also time to watch people skip out of an important part of their workout. Most exercisers feel that if something is too easy, it isn't worth doing. Stretching falls into that category for these guys and gals.
Flexibility keeps the muscles supple and the joints moving. Stretching reduces back pain and our lovely "computer posture".Tight muscles are harder to move and when the body compensates for all that tightness...THAT is when injuries happen. How many times have you heard about someone just reaching for something on a table, only to feel something "go" ).
Remember to stretch every day (or as often as possible), after the muscles are warm (like at the end of a workout)
P.S. Research shows that stretching before working out does little to make the workout better or easier.
P.P.S Take it easy when you stretch and remember to listen to your body. If you can't breathe when you stretch, you are probably over doing it.
News
Identifying Risk for Obesity in Early Childhood Chubby babies may be indicators to overweight childrenhttp://pediatrics.aappublications.org/cgi/content/abstract/118/3/e594
Training:
The leaves are changing and it's cooler out. My riding outside means going out prepared, layering the clothing, and remembering to hydrate! Its easy to forget to drink water when its cooler out. The colorful leaves make for nice rides and walks out on the trail.
I see it every class. There are five minutes left to go, i ask that everyone grab a mat and grab a piece of floor. The music temp changes to a something soothing and i turn down the lights. Time to stretch. Also time to watch people skip out of an important part of their workout. Most exercisers feel that if something is too easy, it isn't worth doing. Stretching falls into that category for these guys and gals.
Flexibility keeps the muscles supple and the joints moving. Stretching reduces back pain and our lovely "computer posture".Tight muscles are harder to move and when the body compensates for all that tightness...THAT is when injuries happen. How many times have you heard about someone just reaching for something on a table, only to feel something "go" ).
Remember to stretch every day (or as often as possible), after the muscles are warm (like at the end of a workout)
P.S. Research shows that stretching before working out does little to make the workout better or easier.
P.P.S Take it easy when you stretch and remember to listen to your body. If you can't breathe when you stretch, you are probably over doing it.
News
Identifying Risk for Obesity in Early Childhood Chubby babies may be indicators to overweight childrenhttp://pediatrics.aappublications.org/cgi/content/abstract/118/3/e594
Training:
The leaves are changing and it's cooler out. My riding outside means going out prepared, layering the clothing, and remembering to hydrate! Its easy to forget to drink water when its cooler out. The colorful leaves make for nice rides and walks out on the trail.
Tuesday, September 12, 2006
The change in the weather...
...also brings a change in fitness participation. Gym memberships and fitness class participation increase this time of year.
Today was my first "real day" back to work with two spin classes and one group training class. Very exciting!
The energy is fresh and excited during this time as people are looking forward to getting into a new routine (or perhaps returning to one).
It is ALWAYS a good time to get started. Its as simple as taking the stairs.
Talk to your doctor first!
Be Well!
Today was my first "real day" back to work with two spin classes and one group training class. Very exciting!
The energy is fresh and excited during this time as people are looking forward to getting into a new routine (or perhaps returning to one).
It is ALWAYS a good time to get started. Its as simple as taking the stairs.
Talk to your doctor first!
Be Well!
Monday, September 11, 2006
Tip:
I am often asked if nutritional supplements should be included in an eating plan. The fact is the supplement industry is not well regulated. There are also many "studies" out that show that having a certain vitamin or supplement will prevent certain diseases, or fight fat. The truth is this - eating a healthy, well balanced diet and moving your body will maintain healthy bodies. Lets look at some common supplements :Protein - adding protein powders is not necessary. Most people get AN EXCESS of protein in their diets, which is hard on the kidneys. A rule of thumb is that two servings of meat or soy and two servings of dairy will meet the protein needs of most peopleVitamins and minerals - multi or individual - Take vitamins ONLY on the advice of your physician. Excess vitamins and minerals can be toxic for the body and hard on the liver. Creatine - creatine producers boast about muscle building. There is no long term studies on the effects on the use of creatine. Also, creatine causes the body to absorb more water, which also might make someone look bigger. The bottom line is - talk to a dietitian or a physician if you are thinking of supplementing your diet.
News:
Exercise may help prevent age related dementia http://www.sciencedaily.com/releases/2006/08/060812090614.htm
Training:
As some of you know, I am into mountain bike racing. Racing does not necessarily mean a podium finish. For me it's about racing against the clock. Some of you might be interested in trying out an event. I found this website for you:http://www.mynextrace.com/it lists several events in various disciplines. Hope you enjoy!
I am often asked if nutritional supplements should be included in an eating plan. The fact is the supplement industry is not well regulated. There are also many "studies" out that show that having a certain vitamin or supplement will prevent certain diseases, or fight fat. The truth is this - eating a healthy, well balanced diet and moving your body will maintain healthy bodies. Lets look at some common supplements :Protein - adding protein powders is not necessary. Most people get AN EXCESS of protein in their diets, which is hard on the kidneys. A rule of thumb is that two servings of meat or soy and two servings of dairy will meet the protein needs of most peopleVitamins and minerals - multi or individual - Take vitamins ONLY on the advice of your physician. Excess vitamins and minerals can be toxic for the body and hard on the liver. Creatine - creatine producers boast about muscle building. There is no long term studies on the effects on the use of creatine. Also, creatine causes the body to absorb more water, which also might make someone look bigger. The bottom line is - talk to a dietitian or a physician if you are thinking of supplementing your diet.
News:
Exercise may help prevent age related dementia http://www.sciencedaily.com/releases/2006/08/060812090614.htm
Training:
As some of you know, I am into mountain bike racing. Racing does not necessarily mean a podium finish. For me it's about racing against the clock. Some of you might be interested in trying out an event. I found this website for you:http://www.mynextrace.com/it lists several events in various disciplines. Hope you enjoy!
Saturday, September 02, 2006
Tip:
Eating healthy does not necessarily mean spending more. Some people look at certain prices of foods and see the price, not the number of servings that might come out of that food. Or perhaps think about the health costs of eating unhealthy food - e.g. the costs of medical care and prescription medication to control high blood pressure and cholesterol.
Here are some tips:
1) Buy in bulk - buying foods in bulk from places like Costco can save money. Also another option are food co-ops.
2) Buying frozen - vegetables are processed right after harvest, and frozen veggies often have more nutrients than some fresh ones that have travelled a great distance
3) Buy in season - take advantage of the produce in season, when prices are lower
4) Don't shop on empty stomach - being hungry will influence choices
News:
Studies are showing that long work hours affect men's and women's healths. For men, their blood pressure tends to rise with increase work demands. For women, the trend is to develop smoking habits, eating unhealthy and exercising less. http://www.msnbc.msn.com/id/13829216/http://www.msnbc.msn.com/id/13631275/
Training:
I am now thinking about racing cyclocross (http://www.cyclocross.org/) so I have now added running and power intervals to my workouts. I am enjoying the changing season outdoors riding more technical terrain in the Gatineau hills.
Be Well!
Eating healthy does not necessarily mean spending more. Some people look at certain prices of foods and see the price, not the number of servings that might come out of that food. Or perhaps think about the health costs of eating unhealthy food - e.g. the costs of medical care and prescription medication to control high blood pressure and cholesterol.
Here are some tips:
1) Buy in bulk - buying foods in bulk from places like Costco can save money. Also another option are food co-ops.
2) Buying frozen - vegetables are processed right after harvest, and frozen veggies often have more nutrients than some fresh ones that have travelled a great distance
3) Buy in season - take advantage of the produce in season, when prices are lower
4) Don't shop on empty stomach - being hungry will influence choices
News:
Studies are showing that long work hours affect men's and women's healths. For men, their blood pressure tends to rise with increase work demands. For women, the trend is to develop smoking habits, eating unhealthy and exercising less. http://www.msnbc.msn.com/id/13829216/http://www.msnbc.msn.com/id/13631275/
Training:
I am now thinking about racing cyclocross (http://www.cyclocross.org/) so I have now added running and power intervals to my workouts. I am enjoying the changing season outdoors riding more technical terrain in the Gatineau hills.
Be Well!
Monday, August 28, 2006
Tip:
Do you know what your blood pressure is? Did you know that high blood pressure have very few symptoms?Blood pressure has two numbers: systolic pressure - the pressure when the heart contracts and diastolic - the pressure when the heart fills with blood again. Lowering blood pressure can significantly reduce risks of heart attack and strokes. Some ways to reduce blood pressure include: quitting smoking, decrease alcohol consumption, reduce stress, eating healthy leading an active lifestyle. If you suspect you DO have high blood pressure, get it evaluated by a doctor. There will be certain restrictions on physical activity depending on the severity.
News:
Stats Canada has found that people who live in rural areas tend to be more overweight. http://www.statscan.ca/Daily/English/060822/d060822b.htm
Training:
Well this has been my recovery week. I did not have time for very much of my own training- but I did attend a fitness conference, where I learned new techniques! Gliders! Weight and stress management! I am very excited to learn the new research!!
Do you know what your blood pressure is? Did you know that high blood pressure have very few symptoms?Blood pressure has two numbers: systolic pressure - the pressure when the heart contracts and diastolic - the pressure when the heart fills with blood again. Lowering blood pressure can significantly reduce risks of heart attack and strokes. Some ways to reduce blood pressure include: quitting smoking, decrease alcohol consumption, reduce stress, eating healthy leading an active lifestyle. If you suspect you DO have high blood pressure, get it evaluated by a doctor. There will be certain restrictions on physical activity depending on the severity.
News:
Stats Canada has found that people who live in rural areas tend to be more overweight. http://www.statscan.ca/Daily/English/060822/d060822b.htm
Training:
Well this has been my recovery week. I did not have time for very much of my own training- but I did attend a fitness conference, where I learned new techniques! Gliders! Weight and stress management! I am very excited to learn the new research!!
Tuesday, August 22, 2006
Tip: We can talk ourselves out of our workouts, or into having a little treat. Over time, we end up skipping workouts entirely and reverting back to old eating habits. So with every decision ask yourself:Does this put me closer to my desired behavior? (Healthy lifestyle) Can I be proud of this, or will I not tell anyone? (Food choice, skip workout) How will I feel after I don’t do/do this? (Think ahead) This is NOT about feeling guilty over choices. This is about deciding what kind of COMMITMENT you are willing to make to reach your goals. Its ok to not do a workout if you are genuinely fatigued, or to have an occasional treat. Commitment is about defining what OCCASIONAL means. Is it every week, every month or rarely? By coming up with a plan, you can define your commitment with your health goals and make it far less stressful. This includes scheduling in your work day, your exercise time, and your meals. Doing this type of planning leads to SUCCESS with your health goals.
News: Exercise and diet combined can shrink abdominal fat better than diet alone. http://www.nature.com/ijo/journal/v30/n8/abs/0803245a.html
Training:This week is a RECOVERY week for me. I am back from Hot August Nights a 24 Hour mountain bike event. I made my goal of racing solo and completeing 10 laps. I am very happy! and very very tired. It was a tough race course, very unforgiving for someone racing it alone, but a fun event. I ended up sleeping for 2.5 hours after a 1 hour break. My 1 hour break didn't seem to be enough, and everyone thought i should rest. the rest did me a lot of good because it allowed me to finish my last two laps with joy rather than pain. Thanks for all the kind words before i left!So no training for me this week
News: Exercise and diet combined can shrink abdominal fat better than diet alone. http://www.nature.com/ijo/journal/v30/n8/abs/0803245a.html
Training:This week is a RECOVERY week for me. I am back from Hot August Nights a 24 Hour mountain bike event. I made my goal of racing solo and completeing 10 laps. I am very happy! and very very tired. It was a tough race course, very unforgiving for someone racing it alone, but a fun event. I ended up sleeping for 2.5 hours after a 1 hour break. My 1 hour break didn't seem to be enough, and everyone thought i should rest. the rest did me a lot of good because it allowed me to finish my last two laps with joy rather than pain. Thanks for all the kind words before i left!So no training for me this week
Thursday, August 17, 2006
Tips, News and Training
Tip:
when you feel a craving coming on ask yourself:
Will following this impulse affect my reaching my goals - is there something else I can choose?
How am i feeling right now? (bored, sad, depressed, tired - moods will affect choices)
What have I eaten today? - If you haven't eaten well, then your body is in a state of hunger and you will likely choose more unhealthy options.
The above questions make you more aware of the situations around eating - eating blindly versus eating mindfully. I usually tell my clients to wait ten minutes before giving in to a craving. This allows you to re-assess your hunger, whether it is honest hunger or whether you are bored. Many social events are also associated with food whether its a trip to the mall, the movies or getting together with friends. Remember not everything needs to have eating involved and if that can't be avoided, eat before the event so that you arrive not feeling hungry.
News:
Exercise and diet can shrink fat cells in the abdominal region better than diet alone. A study in the International Journal of Obesity now demonstrates this finding.
http://www.nature.com/ijo/journal/v30/n8/abs/0803245a.html
Training:
Almost there now...a short 30 minute anerobic pyramid workout on Tuesday. Yesterday I spent the day teaching 12 year olds how to mountain bike - which means i spent several hours riding. Today I will finalize my gear packing and mental check.
when you feel a craving coming on ask yourself:
Will following this impulse affect my reaching my goals - is there something else I can choose?
How am i feeling right now? (bored, sad, depressed, tired - moods will affect choices)
What have I eaten today? - If you haven't eaten well, then your body is in a state of hunger and you will likely choose more unhealthy options.
The above questions make you more aware of the situations around eating - eating blindly versus eating mindfully. I usually tell my clients to wait ten minutes before giving in to a craving. This allows you to re-assess your hunger, whether it is honest hunger or whether you are bored. Many social events are also associated with food whether its a trip to the mall, the movies or getting together with friends. Remember not everything needs to have eating involved and if that can't be avoided, eat before the event so that you arrive not feeling hungry.
News:
Exercise and diet can shrink fat cells in the abdominal region better than diet alone. A study in the International Journal of Obesity now demonstrates this finding.
http://www.nature.com/ijo/journal/v30/n8/abs/0803245a.html
Training:
Almost there now...a short 30 minute anerobic pyramid workout on Tuesday. Yesterday I spent the day teaching 12 year olds how to mountain bike - which means i spent several hours riding. Today I will finalize my gear packing and mental check.
Sunday, August 13, 2006
Sunday Training
I am still tapering off my training as I head towards the final week before my 24 hour event. Today was the last long ride. Although not a very long one. Roughly 35 km on trail.
Friday, August 11, 2006
Today's Training - Commute
I decided that I would use my commute into work today as my training ride. This is the final week of training and tapering before my 24 hour mountain bike solo event.
Why? Since i always ride the same route in, and not all the time, its a nice little fitness test for me. Its roughly 25 km in, but i have never actually measured it.
So i noticed my ride time in was definitely faster, and more importantly my riding style and feelings during ride have improved. What do I mean? It feels like less work to go faster and I am riding far more agressively.
Sometimes improvements in fitness are not on the weight scale, but can come in different forms such as how the body is doing.
Why? Since i always ride the same route in, and not all the time, its a nice little fitness test for me. Its roughly 25 km in, but i have never actually measured it.
So i noticed my ride time in was definitely faster, and more importantly my riding style and feelings during ride have improved. What do I mean? It feels like less work to go faster and I am riding far more agressively.
Sometimes improvements in fitness are not on the weight scale, but can come in different forms such as how the body is doing.
Thursday, August 10, 2006
August 7, 2006 - Mindfulness
I was given an article on the subject of multitasking. We all do it - listen to the radio while getting ready for work, using the cell phone while driving, working on different projects at work - at the same time. The article suggests that because are attention is SPREAD over many different areas, nothing really gets done well.
When I teach yoga classes I often speak of scanning our bodies and being in the moment. This is mindfulness - kind of a getting into the zone, but focusing in on one task, one goal rather than many. This allows the mind to calm and slow down and relieving stress.
So next time you are working on a task, as simple as brushing your teeth, be focused on the moment - see what you notice about the task, the sensations, the breath, the feelings...By practicing mindfulness you will be able to learn how to connect the mind and the body so they work together much more efficiently.
When I teach yoga classes I often speak of scanning our bodies and being in the moment. This is mindfulness - kind of a getting into the zone, but focusing in on one task, one goal rather than many. This allows the mind to calm and slow down and relieving stress.
So next time you are working on a task, as simple as brushing your teeth, be focused on the moment - see what you notice about the task, the sensations, the breath, the feelings...By practicing mindfulness you will be able to learn how to connect the mind and the body so they work together much more efficiently.
Subscribe to:
Posts (Atom)