Interval Training
April 6, 2010 by Nicola · Leave a Comment
I was reading an article that a client of mine sent me today- “High-Intensity Interval Training Is Time-Efficient and Effective, Study Suggests” (ScienceDaily (Mar. 12, 2010)).
Here is a little snippet of the article:
“The study, from scientists at Canada’s McMaster University, adds to the growing evidence for the benefits of short term high-intensity interval training (HIT) as a time-efficient but safe alternative to traditional types of moderate long term exercise. Astonishingly, it is possible to get more by doing less!
“We have shown that interval training does not have to be ‘all out’ in order to be effective,” says Professor Martin Gibala. “Doing 10 one-minute sprints on a standard stationary bike with about one minute of rest in between, three times a week, works as well in improving muscle as many hours of conventional long-term biking less strenuously.”
HIT means doing a number of short bursts of intense exercise with short recovery breaks in between. The authors have already shown with young healthy college students that this produces the same physical benefits as conventional long duration endurance training despite taking much less time (and amazingly, actually doing less exercise!) However, their previous work used a relatively extreme set-up that involved “all out” pedaling on a specialized laboratory bicycle. The new study used a standard stationary bicycle and a workload which was still above most people’s comfort zone -about 95% of maximal heart rate — but only about half of what can be achieved when people sprint at an all-out pace.”
This less extreme HIT method may work well for people (the older, less fit, and slightly overweight among us) whose doctors might have worries about them exercising “all-out.” We have known for years that repeated moderate long-term exercise tunes up fuel and oxygen delivery to muscles and aids the removal of waste products. Exercise also improves the way muscles use the oxygen to burn the fuel in mitochondria, the microscopic power station of cells.
The “secret” to why HIT is so effective is unclear. However, the study by Gibala and co-workers also provides insight into the molecular signals that regulate muscle adaptation to interval training. It appears that HIT stimulates many of the same cellular pathways that are responsible for the beneficial effects we associate with endurance training.
From what I have read and learned, interval training will show huge gains in fitness over the short term. The question that no one seems to be able to answer is, what does it show over the long term? Most scientists do not conduct these kinds of studies for more than a few months. From my own experience, the more high intensity exercise one performs, the more likely they are to get injured. As well, constant high intensity exercise over time will cause a plateau in training. You will get better and better over weeks and months, but eventually fitness gains will slow down.
When you see articles such as these, I urge you to err on the side of caution and do a little bit of research yourself before you dive into a high intensity interval training program such as the one described above. There is no doubt a time and place for HIT, especially in training, but it may not be something to do all year round. If you do choose to hit the gym for a HIT, remember to pack your favorite Elevate Me recovery protein energy bar!
Until next time,
Nicola Gildersleeve, Athlete/Ambassador
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
Top 10 things to do in B.C
February 25, 2010 by Nicola · Leave a Comment
When I was a child I remember complaining to my parents about how “there was nothing to do”. A decade later and a little bit older and wiser, I am in awe at my words. How could I have spoken those words? I find myself overwhelmed most of time deciding what to do because there are so many options. We can only do so much in a day and sometimes I wish I could do it all. Here are my top 10 things to do in and around B.C:
1. Hike up Grouse Mountain: I often have people ask me if I have ever done the Grouse Grind. Yes, I have and it is part of my weekly training schedule. A lot of the time I will hike the BCMC which parallels the Grind. It takes about 10 minutes longer but it is less crowded and doesn’t resemble a giant Stairmaster. However, if I am looking for a quick ‘get it over and done with’ workout, I’ll hike the Grind. The view at the top will not disappoint.
2. Kayak in Deep Cove: Now, this may not be the right season to partake in this activity but in a few months time, the weather will be perfect to get out onto the ocean. You can rent kayaks for as little as an hour or as long as a week. They come in singles and doubles. Being on the ocean is a very liberating experience and it is one of the best ways to connect with yourself and your surroundings. For more information check out this website: www.deepcovekayak.com
3. Bike around Stanley Park: This is one of B.C’s largest tourist attractions and with good reason! The park is simply stunning and you get such a beautiful view of the ocean and mountains. Take a break and visit the Aquarium and have lunch at one of the many restaurants located in the park. If you are really feeling frisky, try renting a tandem bike, 2 is always better than 1!
4. Shop the local Market at Granville Island: This is one of my favorite places to shop for local delicious foods. They have everything including, fresh made Terra Breads, organic local produce, fresh seafood (live lobster), incredible deli’s, and local venders selling unique art work and fine foods. Besides food, there are dozens of shops to browse through. Bring your kids as they have one of the best toy shops around.
5. Grab a coffee on Commercial Street: Also known as “The Drive” , Commercial Drive has a large number of local ethnic stores and community groups, European-style cafes, bars, and alternative shops and entertainment venues. There are 93 restaurants on Commercial Drive, of which 19 are coffee bars. Come hungry and come thirsty to enjoy what this area has to offer.
6. Bungee jump in Whistler: Just over a year ago I accompanied some friends who were going to bungee jump. I came along without knowing whether or not I was going to jump but my fears got the best of me and I decided to cheer on from the sidelines. I regretted it immediately and decided that at some point in my life I was going to do that. Hopefully it will be sooner than later. For more information check out this website: http://www.whistlerbungee.com/home.php
7. Rock Climbing ‘The Chief’ in Squamish: Becoming a rock climber was almost mandatory when I started dating my boyfriend “climbing guru” Peter. Alright, that was a lie but once I started climbing, I got the bug. Squamish is one of the most popular places in the world to climb and for good reason. The Chief is located in the Stawamus Chief Provincial Park. This park has opportunities for camping, hiking, rock climbing and scenic viewing atop the Chief.
8. Mountain Bike Whistler/North Shore/ Squamish: There are many places to ride depending on where your interest lies. The North Shore Mountains are famous for their wicked downhill mountain bike trails, whereas in Whistler and Squamish you will find a wide variety of cross country trails. Whistler also has a pretty stellar mountain bike park. Check out this link to find out more about Mountain Biking in whistler: http://www.whistlerbike.com/index.htm.
9. Hop on the B.C Ferry over to the Sunshine Coast: I have always loved taking the ferry over to the island. Things to go: The Sunshine Coast is riddled with remote logging roads and trails that make for fantastic mountain biking. The view is always worth the effort it takes to get up those hills! Sechelt Inlet, also known as the Inland Sea, offers miles of protected sea kayaking including two large inlets reaching back into the BC mainland (Narrows and Salmon Inlets). There are four kayaking companies operating out of the inlet this year, offering rentals, excursions and great lessons for beginners. If you want to go further you can take another ferry over to Powell River.
10. Surfing in Tofino: The area around Tofino is fully exposed to the Pacific Ocean and believe it or not you can actually surf everyday year round. The water may be a little chilly, but in the last 10 years wetsuit technology has come a long way making surfing and other watersports a lot warmer and more comfortable. Tofino’s beaches and coves are balancing between majestic mountains and a very powerful body of water, making for a genuine wilderness surfing experience. Mix that with a laid back lifestyle and it’s no wonder this area has developed its own unique surf culture.
Have fun exploring!
Nicola Gildersleeve, Athlete Ambassador
Whey Protein Bars and Active Lifestyle Contest
September 22, 2009 by admin · Leave a Comment
Hi, this is Coreylee here. I’ve managed to make it though my first few months and things are heating up. That being said summer is almost over and the nights are getting cooler. This is perfect weather for evening walks and trail running.
But are you getting enough protein?
Protein is the building block of muscle, so you’re protein requirements will increase with any form of training. A lack of protein will result in muscles loss, a weaker immune system, slower recovery time and less energy.
Try this simple calculator: The recommended daily allowance (RDA) of protein is 0.36 grams per pound of body weight or 56 grams of protein a day for the average male and 46 grams for the average female. For people with an active lifestyle the protein requirements jump to 1.7 grams of protein per kilo of bodyweight. If you want to build muscle as fast as possible, you will need at least 2.5 grams of protein per kilo of bodyweight.
Why Whey?
Whey protein contains amino acids such as leucine which increases protein synthesis and speeds up recovery time. Studies have also shown that whey protein increases cellular glutathione levels. Glutathione is an antioxidant that combats free radicals in the body and helps reduce the risk cancer.
Now for the fun stuff!
Here at Elevate Me! We are running a contest for the best Elevate Me! picture. The first 3 people to send in a picture of you and your Elevate Me! bar doing any of the fantastic sports you enjoy, be it yoga, running or simply walking in Lynn Canyon will receive a box of Elevate Me! bars.
Start sending in those awesome pictures now!!
Email them to marketing@prosnack.com
Coreylee
Marketing Manager
ElevateMe! Natural Protein Bars – The Story Continued
May 1, 2009 by admin · Leave a Comment
So we got out the food processor and started working off mom’s recipe of whey protein isolate mixed with almonds and various whole dried fruits. We found an old guy with a packaging machine who worked on a per bar basis and we used an inkjet printer to make labels.
We didn’t want to be just another bar so we chopped each one into 3 bite size chunks. We’d make a batch, drive them in our 1979 Toyota Corona to the wrong side of town to package, then cold-call the stores.
After a few months we had like 20 stores and we were ready to rock so we got a business plan together, borrowed some cash from the bank and once that check cleared we promptly quit our corporate jobs to focus on the biz.
So we basically had enough money to last 6 months. That’s pressure but it worked and we had almost 100 stores by mid 2003 and it slowly grew and evolved from there: Apartment to nightly rental of catering kitchen to tiny garage factory to 1 employee to 2 employees to 5 employees to second leased space to 10 employees and now we make about a million Elevate Me’s a year in 7 flavors.
Are we rich? No.
Do we work our own hours? No. We work whenever the company needs us to get something done. Such as now, it’s 9pm on a Thursday and I’m sitting on the patio typing under the moon.
Is it worth it? Hell yes, so far so good.
Welcome to ElevateMe! Blog
May 1, 2009 by admin · Leave a Comment
Welcome to the Elevate Me! blog.
I’m Earl the co-owner and co-founder with my wife Trish who wants nothing to do with writing about herself, so you’re stuck with me.
Since this is blog 1 I guess I’ll talk about the genesis of our little protein/energy bar project. We started this little company as all good little companies start, either in someone’s parent’s garage, basement or studio apartment. Since we moved around back in the early 2000’s all of those apply. As college students we were living off student loans and my mom would occasionally fire us some of her little creations, called Power Balls (disclaimer: nothing to do with Powerbar). They were ugly little things wrapped in saran wrap but did they ever fill the gut in a hurry and keep the flow going for dubious studying, so we inhaled them.
Fast forward to 2002 through school, a couple corporate gigs in the real 9-5 world and we sit down for a heart to heart about what the hell we’re really going to do to make a living. Our memories tweak back to those powerballs and we start thinking of health foods as a career: They are nutritious, portable and travel well, how can it lose?
And wouldn’t it be fun to own our own company, be our own bosses and work only when we feel like it? Yeah!
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