HEALTHY EATING HEALTHY YOU

Week Fifteen: April 12, 2010

Challenge: Train Like the Pros!

How does an athlete become a pro? Have you ever completed a workout and thought to yourself, “Wow! I can’t believe what I just accomplished!”  Each day is different, and the energy we have to complete a workout one day may not compare to the energy we have on the next, or one thereafter.  I think, however, that I can speak for many people, when I acknowledge that empowering feeling we get at the end of a workout, when we may even ask ourselves, “Who was that?” and “Where was that energy and drive hiding? 

The athletes who entertain us on the ice rink, football or soccer field, baseball diamond, running tracks or even in swimming pools are put through vigorous workout routines to ensure their skills, abilities and fitness are at par or above those of their competitors.  But who’s to say that we can’t focus on bringing out the athlete in us each time we hit the treadmill, fitness class or simply a few outdoor props!

Maybe this is the week you grab a buddy and bring them along to your workout routine, and push each other harder to work above and beyond your fitness abilities, encouraging each other along the way!

How do we do this? Short quick drills, quicker transition times between strength training or cardio reps and most importantly, focusing on giving your all during each drill.  If you’re looking to start somewhere, use the weather we’ve been having as your driving force to get you out and about on the streets with a good pair of runners.  Start off with a brisk walk, and when you can visualize the next street corner, push yourself to jog there.  Back down to a power walk for 1 minute, and then carry on with another 2-minute jog.  Work this interval until you make your way around a block or 2, and aim to make it the same distance holding a steady jog!

Here’s a quick 5-minute continuous circuit you could even add into your next workout routine!

• 30 second wide feet shuffle
• 20 push-ups (30 seconds)
• 20 crunches (30 seconds)
• 30 seconds shuffle moving feet out and in
• 30 seconds jumping jacks
• 20 squats (30 seconds)
• 20 lunges (30 seconds)
• 20 crunches (30 seconds)
• 30 seconds skipping
• 30 seconds shuffle moving from side to side

Choose a day or 2 right now of the next week that you will commit to incorporating one or two of the ideas mentioned above!  Most importantly, do it for YOU! Give that physical activity time for YOU during the day, not only for health and fitness, but mental clarity at work and home too!

Week Thirteen: March 29, 2010

Challenge: Lucky Thirteen!

When it comes to training, circuit training, interval training, or strength training, there are a number of ways we can go about it!  The more we switch up a workout routine, the more work our body ends up doing, keeping on top of the different ways we may be working the same muscles.  If you have found your workout regime that fits your schedule, just make sure you’re always demanding a little bit more from your body during the half-hour, hour or more you put in.  Whether you’ve decided to increase the weight you lift, increase the intensity or incline of your treadmill walk/jog/run, or add an extra 10 sit-ups to your abdominal exercises, always push that little bit more.

This particular week: Lucky Thirteen!  It’s also a short week! So a great time to put in a little extra effort or time at the gym, your lunch hour, or morning routine, for the little extra indulgence that usually comes with the Easter Weekend! (and maybe even a day off from the gym!)

If you follow a set strength training routine, think about where you can add an extra 13 pounds or kilograms to the weight you lift during your workout.  It doesn’t have to be focused on one muscle group, but rather collectively over the duration of the workout.  If you have a set circuit training regime, complete ONE extra set of 13 reps at least once through your workout this week.  For example, if you train your upper body as such: chest press x 15 reps; triceps extensions x 15 reps; lateral raise x 15 reps; biceps curls x 15 reps, and complete that circuit 3 times through, complete 13 extra reps of ALL exercises in that particular circuit.  If you commit to 30 minutes of cardio every other day (walking outside, treadmill jog, stairmaster, elliptical, climbing the stairs at your office), tack on an extra 13 minutes to your time, and keep that heart rate elevated for a little longer.

Essentially, whatever you may include in your physical activity routine throughout the week, I challenge you to the Lucky Thirteen just to see where you can push yourself to and what more you really are capable of!!  You may just enjoy the extra push and keep it in your routine in the weeks to come!

Week Nine: March 1, 2010

Challenge: Out and About!

Now that the Vancouver 2010 Winter Olympics have come to a historical finish, I think we can all reflect back on the last 17 days and take something from the amazing athletes who showed stamina, endurance, strength and most importantly, passion, for what they do!!  I think it’s important to recognize the amount of work that goes into their training.  The long hours they put into improving their technique, and the little pieces of their puzzles they continuously and strategically put together to see the big overall picture……a personal best, or in some cases, a gold, silver or bronze medal hanging around their necks!

Just like fitting a “work”-out into our days, becoming an Olympic athlete also takes a tremendous amount of work.  So, this week, whether you are committed to a weekly exercise/activity routine, have put it off for a bit, or are looking to get started with something, I challenge you to get Out and About!  As the weather starts warming up, and the sun begins to make an appearance on a daily basis, take advantage of this!

• A 15-minute power walk in the middle of your day or during your lunch hour is guaranteed to bring a fresh mindset and alertness to the rest of your day!
• Grab a group of your friends and hit your local ice rink for some fun, social skating
• Find an open space (some type of court) for a friendly game of hockey, basketball, volleyball, or dodgeball!!
• Dust off your roller blades and start putting the spring mileage on the wheels early! Try a nearby path or clean road to be safe!
• Grab your helmet and take your bike out for a refreshing ride!

Additional to getting Out and About this week, March kicks off Nutrition Month®, with the Dietitians of Canada’s campaign to “Celebrate food…from field to table!”  Next week’s challenge will touch upon this campaign a little more, but in the meantime, think about the foods you choose to include in your grocery list this week, and take a look at where your nearest local Farmer’s Market is (http://www.farmersmarketsontario.com/markets.cfm)!  Make an outing of it, with your family, friends, neighbours or kids, and check out what our Local Farmers have to offer!

Week Seven: February, 15, 2010

Challenge: Take Five

This week it is your challenge to take 5 minutes at any point in your day, however many times you would like, and get moving.   Whether you’re committing to climbing the stairs in your workplace, walking a few laps around your office building, skipping or jogging on the spot, or simply engaging in conversation with a friend that will get you laughing, your goal is to plan these blocks of 5 minutes into your day. 

Once planned, think about different exercises that will get your heart pumping and blood circulating.  If committing to a 5-minute power walk, grab your running shoes and get your feet and arms moving quickly.  Want to try the stairs?  Don’t hang onto the railing.  Pump your arms as you climb from one step to the next, skipping every second step every once in a while.  Put your favourite sneakers on and step outside, staying warm by getting all of your muscles moving as you jog, skip or jump jack on the spot!  You can even Take 5 to get down and do push-ups, complete chair squats and finish off with triceps dips, all within your office workplace!

My favourite way to get a good abdominal workout in — have a great conversation with your funniest friend, click on an episode of your favourite comedy TV show or podcast, and really focus on engaging your core muscles as your shoulders, arms and facial muscles get their own little workout!  Laughter doesn’t only reduce the level of stress hormones, such as cortisol, but more importantly, increases the amount of positive health hormones, such as endorphins, keeping your mood and spirits up!

Week Five: February 1, 2010

Challenge: Tighten and Tone

We made it through January! And with a new month in mind, comes a new challenge, with a little more work!  Our body is made up of a number of muscles, ranging in size, length and strength.  When we spend the time to strengthen our muscles, we don’t only improve our posture and physique, but we also improve our metabolism!  The stronger your muscles are (through weight and strength conditioning), the more calories you will burn while working out or at rest! 

There’s no better way to start than to get moving with a focus on the largest muscles of the body: Your quadriceps and gluteus muscles (legs and buttocks).  The best way to increase the strength here: SQUATS!  Your challenge this week: to squat every other day (you get a day of rest in between). Changing up the way you move through your squats will keep you moving, and interested in what’s next.

One more piece of advice: Remember what muscles you’re working (legs and buttocks), so you know WHERE you should be feeling the work, and always keep your core muscles engaged!! (re-visit challenge 3 if you need to freshen up on this).  It is very common to push weight into your knees the first times you complete a squat….stay away from this.

To help you get the right form, complete chair squats the first day.  Standing up in front of your chair, feet outside your hips, sit your butt back towards the seat, using leg control as you do so.  Just before you touch that seat, engage the gluteus muscles and drive through your heels to get yourself back up to a standing position.  You can try a wall squat on your next day of squats, keeping your back long and strong against a wall while you sit deep (remember to have your feet away from the wall so you can see your toes beyond your knees).  Need a little more? Try combining a squat with an overhead press on your next shot, and finally if you’re really up for a challenge, aim for a squat with an added side kick on your fourth day!

How long? Dedicate 3-5 minutes every other day for these exercises.  Remember, we’re building strength, improving our stamina and increasing your metabolism, while keeping the exercises exciting and challenging!  Don’t forget to keep getting your steps in, and crunching your abdominal muscles stronger, while paying attention to good nutrition to provide your body with the proper energy it needs!!