Cycler’s Confession
May 26, 2010 by brenna · Leave a Comment
As each day passes, I am that much closer to the cycling trip that will take me across Canada this summer. In fact, as of this writing, it is a mere 58 days until I leave! I am fully aware of the importance of training, but since the purpose of my ride is to raise money for a charity, I have been able to avoid thinking about the actual biking aspect by keeping busy with various fund raising projects and promotional events – until now! It is only in the past few weeks that I have really started to think about training, and I realize that for each day I sit around and think about it, I put off an entire day’s worth of preparing my body. Nonetheless, I am human, and I will be the first to admit:
There are some days I just don’t feel like biking - At all.
Now, biking isn’t just something I do for recreation. Like many folks in Vancouver, my bicycle is also my main method of transportation. Because I teach and work in various areas of the city, my average commute can range anywhere from 25 to 40 km per day. On a day off (which is a rarity), I will usually have to travel at least 10 km just to accomplish the simple errands of my daily life. In other words, there never really is a day where I am not required to be riding whatsoever.
However, on the days where I am only required to travel a short distance, I like to find ways to change up my fitness routine. To keep things “fresh”, while continuing to build the strength and endurance I require for my trip, I head to the park for a fun and energetic work-out.
Here is the circuit I created this week using the various play structures, paths and benches at my favourite park. Enjoy!
- Run to the park (5-10 minutes). Warms up body and gets cardiovascular system ready for work-out.
- Perform approximately 20 walking lunges (6 meters) along side of the community center: From standing with hands on the hips, step one foot approximately one meter ahead of the other, like you are taking a long stride, and bend both knees to a lunge. Your back knee should be about 2 inches from the ground, and your front knee does not go over your toes. Keep your upper body still. Works entire lower body and core.
- Perform 10 bench dips. Sitting on the edge of a bench, place your hands on either side of your hips with the fingers pointing forward. Walk your legs away from the bench, either with knees bent and feet flat on the ground about hip distance apart (easier) or legs fully extended and heels on the ground with the legs together(harder). Slide your bum off of the bench and bend your elbows 90 degrees. Press your body back up. Make sure your arms stay parallel to eachother and don’t over-bend or hyper extend your elbows. Works back of arms.
- 4) Perform 10 bench push ups. Place your hands on the back of the bench a bit wider than shoulder distance apart. Walk the feet back until you are in a plank position. Bend the elbows like a push up, and straighten, without locking, the elbows back to a plank. Works biceps and chest.
- Hip exercises: Lean over and place your hands on the back of the bench. Ensure your spine is straight, and bend your knees if you need to. Lift your right leg directly out to the side and lower down. Repeat for 5 reps. Continuing with the right leg, take our right leg directly behind you. Lower down and repeat for 5 reps. Repeat on other side. Works hips and glutes.
- Repeat exercises 3, 4, and 5 for one or two more sets.
- Perform 20 walking lunges away from bench.
- Monkey lifts: At the play structure, hold onto the monkey bars and let your legs dangle below you. Without moving your upper body, bend your knees and lift your thighs towards your chest. For more of a challenge, keep legs straight, and lift legs 90 degrees straight ahead of your body. Repeat 10 times, for 2 or 3 sets, taking a 60 second break in between. Works abs and stretches arms.
- Stretching on the grass: Take 10-15 minutes to cool down and stretch. Make sure to stretch the arms, the legs, the hips and the chest and hold each stretch for 30 – 60 seconds.
- Light jog back home (5-10 minutes). Cools down the body.
* The suggestions given in the above article are not meant in any way to be taken as medical advice or in place of a physician’s course of treatment. Please consult your doctor before beginning a new fitness regimen, like yoga, and always respect the limitations of your own body!
* Interested in learning more about my ride this summer? Check out “The Moon Cycle” page on facebook, or email me at yogabee@live.ca
Spring is closing in fast and what that means is LONGER DAYS!!!! Yipeee…
March 5, 2010 by Nicola · 1 Comment
I wrote a blog a while ago about how to stay motivated during the dark winter months. Today, I will talk about all the amazing things you can do OUTSIDE! Really, nothing is better than getting some exercise in the fresh air, rain or shine (it’s still Vancouver after all).
I have found myself more motivated than ever and perhaps that is because it isn’t dark out when I wake up and when I get off work. I feel like I have more energy as well as time. There are a lot of activities you can do outdoors, for example, hiking, biking, running, walking, skipping, roller blading, and the numerous team sports that exist out there (soccer, ultimate Frisbee, basketball, tennis).
For those of you who want to strength train but have been hesitant because you don’t like being inside, take your workout to the streets. Here is a simple beginner workout which can be done in less than 45 minutes. All you need is yourself, a band, and the great outdoors. Always warm-up/cool-down with some light cardio (5 min) and dynamic (before) and static (after) stretching.
Circuit 1: repeat 2-3 times
- Push-ups (modified- bench push-up), as many as you can or 10-15 reps
- Tubing row (wrap tubing around a pole, fence post etc), 10-15 reps
- High Knee’s, 30 seconds
- Front bridge (modified on bench), hold as long as possible
Circuit 2: repeat 2-3 times
- Squats, 10-15 reps
- Tubing shoulder press, 10-15 reps
- Step up’s on bench or high step side walk, 10-15 reps
- Side bridge (modified from bench), 10-45 sec/side
Circuit 3:
- Walking lunges, 10-15 reps
- Tricep push-ups (modified: on bench) narrow arms, 10-15 reps
- Stair run or sprint, 30 sec-1 min
- Bird Dog, quadruped opposing limb raise, 1 minute.
Working out can be fun, especially when you are in your natural environment.
Until next time,
Nicola Gildersleeve, athlete ambassador
PART 2- Nutritional benefits of Elevate Me!
February 5, 2010 by Nicola · Leave a Comment
I hope you enjoyed part 1 of the nutrition health benefits of all the wonderful foods that make up our favorite all natural energy bars by Elevate Me. I introduce to you part 2, enjoy!
I must admit, the first time I ingested Matcha Green Tea it was in my Elevate Me nutrition bar. The health benefits of matcha tea exceed those of green tea because when you drink matcha you ingest the whole leaf, not just the brewed water. One glass of matcha is the equivalent of 10 glasses of green tea in terms of its nutritional value and antioxidant content. It is rich in antioxidants and chlorophyll and is shown to enhance mood. Another benefit is that it has a rating of zero on the glycemic index; therefore it will not raise your insulin levels.
I cannot even begin to list off the thousands of health benefits there are to this next fruit, but it truly is Bananas (pun intended)! This yellow, half moon shaped super food, has been shown to reduce depression by improving mood. Bananas are relatively high in iron, which helps the body’s hemoglobin function. Due to their content in fibre, they help restore a normal bowel function. Banana’s help with eyesight protection, aid in bone and kidney health, and the absorption of calcium. Lastly, bananas are extremely high in potassium, yet very low in sodium (1mg), thus having a perfect ratio for preventing high blood pressure.
I’ll be honest and tell you that Papaya is not on my weekly shopping list, but I am starting to reconsider that because it is an amazingly rich source of the proteolytic enzymes. These are the chemicals that enable the digestion of protein. Thank goodness I can get a source of Papaya in my Elevate Me energy bar! Papaya is also a great source of magnesium, and potassium.
This next fruit I often use to make a quick Salsa to put on fish. Mango! This amazingly delicious fruit is high in Iron, helps relieve clogged pores, combats poor digestion, helps protect against heart disease, and contains phenols which have a powerful antioxidant and anticancer abilities.
Nothing taste better than a good old fashioned Blueberry pie! That must be because Blueberries have the highest antioxidant capacity of all fresh fruit. These berries neutralize free radicals in the body which can affect disease and aging in the body. They also aid in reducing belly fat, brain health, promote urinary tract health, preserve vision, help cure heart disease, helps constipation and digestion, and reduce the risk of cancers!
If you have never heard of Goji Berry, listen up! The Goji contains more beta carotene than carrots, more iron than spinach, and more vitamin C than an orange. Goji has a long history of treating eye problems, skin rashes, allergies, chronic liver disease and tuberculosis. Who knew?
Last but certainly not least, I give you one of my absolute favorites, Cocoa! Chocolate and cocoa derive their health benefits from flavonoids, which are plant pigments capable of acting as antioxidants to counteract some of the cellular damage that can lead to chronic diseases such as cancer and heart disease. Cocoa powder has also been shown to lower blood pressure and improve blood flow in humans.
I hope you found my last two blogs very informative! Now we just need to educate the rest of the world because there are way too many processed foods out there. Until next time,
Nicola Gildersleeve
Athlete Ambassador/ Trail Runner
Resolutions… Really?
January 12, 2010 by Alison · Leave a Comment
So this time of year many people are trying to follow new “fads” to quickly reach their new-year resolutions. I find with resolutions you have to be very careful because many people do crazy diets or workout regimens that are so out of the ordinary. If your new workout plan is so far from your regular schedule it makes in close to impossible to stick with it because life will get in the way!
What works best for me is changing the little things in my daily routine to reach my ultimate goal. If you want to lose weight try not to have ice cream in your freezer all the time or make sure that you eat small portions every two hours- none of this crazy dieting! This year I really want to become more flexible. It will help me with racing and training and be another defence against injuries! What I have planned is to go to workouts 10 minutes early 3 times a week to get in a little extra stretching. I am also looking into another yoga class that is scheduled on my day off so no conflicts will happen. The more conflicts this resolution causes within your life means the harder it will be to accomplish.
Baby steps in changing over time will work better than huge change all at once. Plus your body or lifestyle won’t have to go on a roller-coaster ride some resolutions can send you on!
So one thing I love doing is having smoothies after my workouts. My favourite is banana, 1/3cup milk, chocolate protein powder (I use Genisoy) and 1 and 1/2 tablespoons almond butter. Or if you’re not a chocolate person- vanilla powder and then instead of almond butter add different types of berries and orange juice. This seems to gets me through the morning and provides me with the protein and fruit I need for my routine.
I have also come across these new microwave egg cookers- you can find them as freebies at most Running Rooms. It is really simple and takes about a minute to cook an egg! Tastes great and is perfect for a good addition of protein to your breakfast even if your in a hurry like myself.
Here is a link about the egg cookers-
http://blog.getcracking.ca/microwave-egg-cookers-cooking-tips-and-recipes
To sum up this post: SIMPLE=ACHIEVE.
Thanks,
Alison Hooper – Canadian Junior Elite Triathlete
Goals setting: 2010!
January 4, 2010 by Nicola · Leave a Comment
With a new year upon us, it is important to look back and acknowledge everything we did in 2009. We work hard, day in and day out, and time just seems to fly by. Accomplishments tend to get overlooked because were too busy moving on to the next big thing. Take some time this month to reflect upon all that you achieved in 2009.
As for myself, I will reflect upon the races I accomplished, my business I grew, and the new places I have travelled.
After all that reflection, I begin to direct my attention towards setting goals for 2010. What do I want to accomplish this year athletically, professionally, and personally? As an athlete or business professional, it is important to set goals because without them you have no direction. A goal is something you are constantly working towards. This is accomplished by setting short and long term goals. For example, a long term goal for me as an athlete would be completing the Western States 100 mile race at the end of June. A short term goal would be my weekly training schedule or perhaps a 50km training race in preparation for the big 100 mile event. The short terms goals keep you accountable to your long term goals and are just as important.
When setting a goal you want to refer to the S.M.A.R.T principle, I’ll use myself as an example:
S: Specific- I want to run the Western States 100 mile on June 26th, 2010.
M: Measurable- Establish concrete criteria for measuring progress toward the attainment of each goal you set.
A: Attainable- You can attain most any goal you set when you plan your steps wisely and establish a time frame that allows you to carry out those steps. Goals that may have seemed far away and out of reach eventually move closer and become attainable, not because your goals shrink, but because you grow and expand to match them. As I sit right now, I am not fit enough to run 100 miles. However, through training over the next 5 months, I will be at that start line fit as a whistle and ready to rock.
R: Realistic- To be realistic, a goal must represent an objective toward which you are both willing and able to work. Three years ago a 100 mile race might not have been realistic. I didn’t have enough experience and I did not have the appropriate time commitment available to train properly. This year however, I have the experience and the time available to train for such a long event.
T: Time Based- A goal should be grounded within a time frame. With no time frame tied to it there’s no sense of urgency. I am already signed up and registered for the Western States 100. A date and time is set.
With those principles in mind, tell us, what is your goal for 2010?
Nicola Gildersleeve
Happy Holidays~!
December 11, 2009 by Alison · Leave a Comment
So trying to keep this month’s blog in the theme of Christmas I want to share a couple of my secrets to avoiding those extra unneeded snackies and maybe…possibly sneaking in a little exercise? Because I am based in a year-round training center we don’t technically get any time off. However, we do have a whole week this year of on-your-own training which is sometimes hard to fit in, especially around a holiday like Christmas. Not including the chilly weather, relatives and friends would probably take priority over going to the gym for a workout. What I do:
-Plan ahead and schedule what workout I am going to do and when I am going to do it the day before so it is set in stone
-Try and incorporate a workout around something else that needs to be done (going to get a Christmas tree? Walk to the store)
*-But what works the best is getting up a little earlier and squeeze my workout in before all the planned daily fun starts. (Last year I did a swim and a run before half my family had got out of their pyjamas)
-Finally, try and get the whole family involved. My family, ever since I can remember goes for a long walk early afternoon and finishes right before Christmas dinner duties call.
Now about those snacks….there are going to be everywhere of all varieties so prepare yourself! The one thing that gets everyone are the little dishes or bowls of mixed nuts, crackers or sweets. Since you’re not putting them on to your plate it’s hard to pay attention to how much you’re eating. Also, liquid Calories…Alcohol and many seasonal drinks taste good but are loaded with sugar and sometimes fat! What I do:
-Take 1 portion only and then ignore that dish (its hard but I’ve trained myself)
-Limit myself to one drink every night and depending how much I plan on eating, 2 drinks on Christmas
-Water, Water, and Water…besides that fact that your body needs and craves it to run properly…drinking water before a meal or appy’s will fill the spaces that maybe unnecessary cheeses or chocolates could.
Holidays are hard and there is a fine line between enjoying yourself, letting loose and over indulging.
Here is a great Oatmeal Pancake Recipe that I love- fat free and full of protein they last me forever!
6 egg whites
1 cup oats
1 cup cottage cheese
2 tsp sugar (I use brown sugar splenda)
1 tsp vanilla
And some cinnamon
You can add whatever else desired- I usually put some raisins. And make sure you use a good non-stick pan!
Merry Christmas
Alison Hooper
-
Recent Posts
-
Categories
-
Archives
-
Links
Brave Media Internet Marketing Vancouver