With February being “Heart Health Month”, it is a great time to challenge the most important muscle in the body: Your Heart!  Yes, we have muscles all throughout our bodies, most of them much larger than our heart, but it is just as important to train your heart and develop its capacity, to improve the efficiency of the blood that gets pumped all throughout your whole body!

So, set a time, each day through the month of February, to lift your heart rate.  It doesn’t have to be for a long period of time.  Start with 10 minutes.  Put on your favourite music, and jump rope, go for a power walk, go for a run, or try an aerobics class. 

If you are currently a runner, train your body differently by incorporating sprints into your run.  Jog/Run at your set pace, then increase the intensity for 30-90 seconds, then return back to your regular jog/run speed.

If you’re new to working out, it is very important to check with your doctor first, to make sure your “exercise dose” is not too strenuous as a start.  Remember the little steps are what count.  Slowly incorporating some type of activity into your day is how you and your body will adapt to making it a part of your everyday life!

So, start moving and have fun!

1.25-1-0-0-1-1-1.  What did your tallies add up to?  Last week I challenged you to log all of the hours you spent in front of the television, whether catching up on the news, before work or school, or as leisure time.  Due to a very busy week, my numbers were on the lower side, or maybe they are similar to yours?  Maybe your numbers out-do my numbers by a long shot!  All reasoning aside, I now challenge you to cut those times in half. 

So if your television schedule looked something like this: 2-3-1-1-2-3-2-1, your new numbers are: 1-1.5-0.5-0.5-1-1.5-1-0.5.  These new totals are the times you should be using as “activity” time through your day!  One of the most widely used reasons for not exercising on a daily basis is that people feel that they “don’t have enough time”, but then statistics and studies come out “explaining findings that certain diseases such as heart disease, diabetes, and obesity in general are linked to increased time spent in front of the television”. 

It may be that you come home from work and take an hour in front of the television to relax, or maybe you head to the couch after dinner, and spend 2 to 3 hours there before you call it a night.  If you are not active right now, all I ask is that you commit to 2 days as a start to being your “active days”.  Maybe there are days you did not watch TV, and these would be your “off-days”; or days where only an hour was watched.  Though it is equally important to give ourselves some time to de-stress and reflect back on our day, the majority of the population needs to get moving a more!  You don’t have to take a trip to the gym, you can simply go for a brisk walk before or after dinner (preferably after), climb a half dozen set of stairs at your workplace during your lunch hour, or before going home for the evening, or sign yourself up for an activity you enjoy taking part in —-just do something! 

See how your numbers add up next week.  I’m sure you’ll still be able to catch up on the daily news or your favourite TV show!!  Ask yourself at the end of your day if you are “mentally tired” or “physically tired”?  Most often times our minds are working throughout the day, but our bodies are not as active, and though we may “feel” tired after class or work, once we get into a bit of activity in a different environment from where you’ve been your whole day, you will feel refreshed and re-energized.  The best part, you will sleep better at night!

If activity is part of each of your days, congratulations!!  It is equally important to allow ourselves the time to relax and de-stress, so make sure you are reading a good book or magazine, taking a soothing bath, practicing meditating, breathing or tai chi techniques, or having a good conversation with a close friend!  I encourage you to share some tips on how others can start becoming more active too, and we can all help each other along the way!

Good luck!

When do you watch TV?  In the morning while you’re having your breakfast? Or getting ready for work or school?  Do you watch television while preparing dinner, or after dinner for 2-3 hours?  There is enough news in today’s society explaining how we are spending too much time in front of the television screen (or computer screen), and not enough time getting our hearts stronger.  The New Year tends to bring forth a number of studies also explaining findings that certain diseases such as heart disease, diabetes, and obesity in general are linked to increased time spent in front of the television.

The amount of television, or time spent in front of the computer screen, not only affects us, the adults, but children and teens as well.  This younger generation are the ones who will follow in our footsteps, making their own imprints in the world.  With the latest statistics pointing in the direction of “the young generation being the first who will live shorter lives than their parents”, this fears most health professionals in today’s society. 

So, here’s something for you to do: On your own, with your friends, co-workers, family members, kids or classmates, log the amount of hours you spend in front of the television over the next week.  Don’t necessarily do anything different!  Simply put a post-it note by your bedside, on your steering wheel, the fridge, or somewhere you visit each day, and write down the number of hours you spend in front of the TV at the end of your day.  Next week we’ll move forward from there, as we help each other decrease this time spent sitting in front of the TV each day!

Good luck!

Week Twenty-two: July 26, 2010

Challenge:  Summer time Fun!

With the summer-time months and weather in full swing, how do you make sure you enjoy the events, weather and those extra “treats” that seem to be in front of our faces a little more during this time? 

First and foremost when we hit the warmer weather is hydration!  We need to keep hydrated, whether we’re hitting the gym every day, or just hanging out outside.  Having trouble getting your water in? Have a glass right when you wake up, and keep a bottle with you, making sure you drink it before it gets warm.  Aim for about 1.5 to 2 litres a day (more if you’re working out), and give yourself a time limit: “making sure you drink a litre by lunch time”.

Stay Active!  Start your day with a trip to the gym.  The sun is up and about a little earlier these days, so let it help you wake up to get in a good cardio, strength or flexibility training session.  We do tend to take advantage of the warmer weather and fit in a good walk in the evening, but make sure you’re still spending at least 20-30 minutes a day getting your heart rate up, and most importantly, stretching!  Stay active with the kids, neighbours, friends or family by planning day trips, outdoor sports teams, weekend hiking trips, or something new that may just spark a new interest for the future.  And again, while carrying out your activity, always have a bottle of water on hand!

Enjoy!  It seems a little harder to stick to our “healthy” dieting regimes through the summer months.  We tend to snack on more fruit as well, which, although fruit provides a number of essential vitamins and minerals, they do contain more sugar than fresh vegetables, so just make sure you’re still balancing out all four food groups.  When it comes to those higher calorie, higher sugar and higher fat snacks, just be mindful.  Make sure you don’t restrict yourself too much, and enjoy a small ice cream once in a while. 

Everything in moderation: enough water, a little activity, and lots of vegetables on a daily basis will keep you satisfied and not feeling guilty when you want to indulge in that extra little treat!

Week Nineteen: May 24, 2010

Challenge:  It’s ‘D’ Time!

Well, the sun seems to be shining a bit more these days, which brightens everyone’s mood as they carry on with their daily routines.  It’s amazing how much better one can feel by catching a few of the sun’s rays in their day.  We hear a lot about Vitamin D during the cooler, darker winter months, and how important it is to reach adequate levels of the vitamin.  But why?  Vitamin D stimulates the absorption of calcium, explaining why we often find milk products fortified with the vitamin.

When the body doesn’t have enough Vitamin D, it compensates by leaching calcium from our bones.  Calcium is also a precursor for the active form of Vitamin D our bodies need, when sunlight isn’t available, which is why we need to ensure we are reaching the right levels of Vitamin D.  If we don’t, our bones will become weaker as more and more calcium is taken from them, leading to issues such as rickets, in children, and osteomalacia and/or osteoporosis in adults (through long periods of inadequate D absorption).

Exposure to the sun’s rays allows our bodies to make Vitamin D, BUT, taking a small dose of Vitamin D (measured in International Units) is still ok to do during the summer months, and definately in the winter months.

So, keeping with our challenges of nutrition and fitness health, this week, I encourage you to get out and about for at least 30 minutes a day.  Go for a walk, run or rollerblade.  Take the kids and neighbours to the park and have some fun playing with a soccer ball, Frisbee, baseball or football.  Take advantage of the weather……not only for the good of your nutrition health, but for that of your physical health too!

Include food sources that provide your body with Vitamin D as well:

• Cod liver oil
• Cold water fish – mackerel, salmon, herring
• Eggs (mainly the yolk) – be mindful if high cholesterol issues exist
• Plant sources are generally lower in Vitamin D, but the best sources include dark leafy greens

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 Eleven: March 15, 2010

Challenge: Switching It Up!

One of the most common questions I receive regarding physical activity and weight loss is the famous “I have reached a plateau in my weight loss and have not seen a change in a while!”  When we begin a workout routine, allocate our certain days to fit in physical activity, and stay with it for a period of time, our body adapts to burning that certain amount of energy during the half-hour, hour or longer we invest at the gym.  So, what can we do to get over the hump?

First of all, you have to understand that when you implemented your workout routine and committed to sticking to it, you may have seen a lot of weight fall off (eg. working out 4-5 times/week, including high cardio and weights).  The initial weight loss would be more water loss, and then as you begin to lose actual fat, while gaining muscle mass, it may take longer.  The important thing here is not to get discouraged, because you are still doing a whole lot of good for your body.  Although you are losing fat mass and replacing it with muscle mass, muscle is more dense than fat.  This is not to say that a pound of muscle weighs more than a pound of fat…..a pound is a pound!  But what we are trying to get across is that if you have a certain AMOUNT of body fat, and it is slowly being built into muscle, this will weigh more – but there are so many more health benefits along with it!  Most importantly, is the fact that muscle burns more calories than fat, so while you are at rest, or are working out, there will be a higher calorie burn.  So, the number on the scale isn’t necessarily the best gauge, compared to how you feel overall, and how your jeans fit.

So, what can we do to help beat the plateau?  A couple of things:

• Look at your Nutrition:
  • Plain and simple: You Are What You Eat!  You can’t spend an hour at the gym and think that having a burger and fries afterwards is justified.  Our bodies need the right fuel to keep us going through the day, keep our bodies strong, our minds focused, and our hearts ticking strongly!
    • Write down your meals, and snacks for 2 weeks!  Be accountable for what you put in your mouth and make more conscious healthy decisions on a more regular basis (that treat every once in a while is OK to have as a reward!)
    • Speak with a nutrition professional or Dietitian to help further explain little adjustments that need to be made, and why one choice is better over another
• Switch up your workout routine:
  • If you normally work out in the evening, try working out in the morning or adding a 15-minute power walk during your lunch break (enjoy that sun!)
  • If you do cardio 3 times a week and weight training 3 times a week, combine one or two of your weight training and cardio workouts, and take 2 rest days [ie. Monday – cardio; Tuesday – cardio +weights; Wednesday – cardio; Thursday – weights; Friday – off; Saturday – cardio + weights; Sunday – off)
  • Add in stretching and flexibility training such as a yoga class
• Change your cardio:
  • If you spend 30 minutes a day on the elliptical or treadmill, at the same speed and intensity/incline, change this up! Challenge yourself to increasing the intensity/incline, or speed (and even spending less time – 20-25 minutes)
  • If you frequent classes in a gym- setting, try a different class for a while, or look into attending a bootcamp class
• Re-visit your weight training:
  • If you are on a certain weight training routine involving free weights (or machines) and circuits, is it still tough for you to get through that last set of reps?  If you can make it through 3 sets of 15 reps (on a certain muscle group) without breaking a sweat, or fighting for that last set to be over, then you need to increase the weight selection!  Speak to a personal trainer or fitness trainer to show you different ways of building leaner muscle and strength as opposed to “bulking up”

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!