Exercise Tips for Women

Whether you are menopausal, pre or post, your exercise program should include cardiovascular, strength and flexibility segments that challenge and motivate you. Here are some exercise tips to keep in mind:

Cardiorespiratory Fitness. The goal of a cardiorespiratory fitness program is to improve your aerobic
conditioning and body composition. Choose a weight-bearing activity, such as walking (or running, hiking), to help protect bone density.

Resistance Training. Improvement in bone mineral density (BMD) is site- specific. Only those bones attached to the exercising muscles are affected, owing to specificity of stimulation. Therefore, choose exercises to strengthen the small and large muscle groups of the spine and hip, the most common sites of osteoporotic fractures. In addition, pick exercises that help with posture and realign the spine and pelvic girdle (e.g., upper-back and leg/hip exercises and core exercises).

Flexibility Training. Perform a static stretching routine that exercises all major muscle groups at least 2-3 (preferably 5-7) days per week, holding each stretch for 15-30 seconds to mild discomfort, with 2-4 repetitions per stretch (ACSM 2006).

If you need help with your program, contact a Certified Personal Trainer. Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Personal Training/Kinesiologist, Workshops
www.gaiaadventures.com
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Snowshoe Seymour - introduction to snowshoeing for Women Saturday January 7

Exercise and Menopause

Here is what the latest research from ACSM (American College of Sports Medicine) has to say about women, exercise and menopause.

Cardiorespiratory Research
Most cardiorespiratory research involving menopausal and postmenopausal women has focused on how aerobic activity affects body composition and abdominal fat distribution. Many studies have used walking as the primary mode of aerobic activity. In one such study, postmenopausal women (55-66 years) wore pedometers for 14 days to determine whether body composition variables differed across activity levels. Research determined that women who accumulated more steps per day (> 7,500) had more favorable body composition- including lower body fat percentage, trunk fat, body mass index (BMI), waist and hip circumferences and waist-hip ratio-than women who took fewer steps (Krumm et al. 2006).

Resistance Training Research
Numerous researchers have reported on the effects of resistance training for menopausal women. Positive outcomes have included improvements in strength, body composition and bone density. For example, strength improvements of approximately 30% in the lower body and 25% in the upper body occurred in postmenopausal women following a 6-month resistance training protocol consisting of 8 repetitions of 12 exercises at 80% of one-repetition maximum (Bemben et al. 2000).

Flexibility Training Research
Flexibility research targeting menopausal women is severely lacking. Much more research is needed in this area to determine the appropriate exercise design for menopausal women.

It is clear from the research that exercise can help your journey into menopause. In my next blog I will present some exercise tips to help you further.

To be continued

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Personal Training/Kinesiologist, Workshops
www.gaiaadventures.com
Gift Certificates for Training and Adventures available
Snowshoe Seymour - introduction to snowshoeing for Women Saturday January 7

It's that time of life

It happened to me in my late 40’s. I was drinking coffee in my favorite coffee shop and I started sweating profusely. Was it that hot in the coffee shop? What I really noticed was that even my hands were sweating – they never sweat when I am hiking the Grind. What was going on?

Of course I had warning signs: my period was only a few days long, I was having trouble sleeping at night, my energy levels were up and down and my waist was thickening. I felt in permanent PMS: yes, I was in pre-menopause.

If you're in the middle of menopause, you may be experiencing challenges such as weight gain, hot flashes or fatigue. Ugh! The good news is that exercise can make a positive difference.

“Although there is much more to learn about exercise research and menopause, what we do know supports physical activity as a means to help manage menopausal consequences and protect against heart disease and osteoporosis”, says Jan Schroeder, PhD, an associate professor of kinesiology at California State University, Long Beach. In my next blog I will present more about what research says and offers tips for designing a fitness program for this time of life.

To be continued

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Personal Training/Kinesiologist, Workshops
www.gaiaadventures.com
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Hypertension: a call to action

In the past few weeks I have presented information about hypertension and the effects of exercise and diet. Now it is up to you. Since hypertension is associated with an increased risk of cardiovascular disease, you can add years to your life by taking good care of yourself. It's really simple: exercise and eat a healthy diet most of the time. Although pharmacological treatments can also treat some BP conditions effectively, lifestyle modifications should also be implemented as soon as possible.

Both cardiovascular training and resistance training can lower high blood pressure. Aim for moderate intensity exercise performed for at least 30 minutes on most days of the week. Just yesterday we heard from the "Heart and Stroke" people that 1 in 3 Canadians will be affected by heart disease; the number 1 reason that people cited for not exercising was "not enough time". Let's find the time.

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Personal Training/Kinesiologist, Workshops
www.gaiaadventures.com
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Hypertension: what about combining exercise with diet

Overweight and obesity are associated with many cardiovascular risks, including hypertension. Exercise has become a staple in weight management and weight loss programs, but is mostly effective when implemented concurrently with diet modifications. Specific dietary guidelines that have been shown to lower hypertension are explained in the Dietary Approaches to Stop Hypertension (DASH) diet, which recommends a diet rich in fruits, vegetables and low-fat dairy foods, as well as restrictions in alcohol and sodium intake (Bacon et al. 2004). A recent review of lifestyle interventions found that combining these recommendations with the intake of fish oil supplements resulted in significant reductions in BP (Dickinson et al. 2006). Although other studies have suggested that potassium, magnesium and calcium supplementation also play a role in BP reduction, the Dickinson review failed to find strong clinical support for these claims.

Controversy remains over whether combining exercise with weight reduction has an “additive” effect. Both have been shown to help reduce BP independently, yet a comprehensive review by Hagberg and colleagues (2000) concluded that exercise training and dietary weight loss are independent, and that exercise can be effective in lowering BP without dietary changes. Other reviews maintain this idea but also recommend combining diet and exercise to facilitate weight loss (Bacon et al. 2004).

For more information about the DASH diet visit: http://dashdiet.org/

To be continued



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Catherine D'Aoust at GAIA Adventures, Personal Training/Kinesiologist, Workshops
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Hypertension: what exercise mode is best?

Cardiovascular Training. A significant amount of evidence indicates that cardiovascular training helps reduce BP. In a meta-analysis of 54 clinical trials, findings included a reduction in SBP of an average of 3.84 and in DBP of an average of 2.58 in hypertensive men and women (Whelton et al. 2002).

Resistance Training. Although to date there is less research on the effect of resistance exercise on BP, one recent meta-analysis found a decrease of 3.2 and 3.5 for SBP and DBP, respectively (Cornelissen & Fagard 2005a). Yet there is debate—in fact, an association has been shown between vigorous resistance training and reduced arterial compliance (i.e., the arteries stiffen and do not expand as well to increased blood flow) (Miyachi et al. 2003), which can lead to an increase in SBP. However, a study by Kawano and colleagues (2006) demonstrated that aerobic training performed in conjunction with resistance training negated the decrease in arterial compliance. This suggests that resistance training should be accompanied by aerobic training as an intervention strategy, which is in agreement with the ACSM recommendations for the prevention, treatment and control of hypertension (Pescatello et al. 2004a).

Alternative Exercise Modes. A recent Chinese study found that qigong (a series of relaxation, breathing, gentle movement and walking exercises) resulted in the reduction of both SBP and DBP (Cheung et al. 2005). This notable finding may lead to further research into alternative exercise methods that may be beneficial in reducing BP.

To be continued

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Personal Training/Kinesiologist, Workshops
www.gaiaadventures.com
Join LuvURLife fitness series: online training only $20/month

Hypertension: how much exercise and for how long

Most exercise recommendations for hypertensive patients suggest a duration of 20–60 minutes of low- to moderate- intensity cardiovascular exercise (40%– 70% VO2max) performed three to five times a week (Wallace 2003). The results of several studies confirm that low- to moderate-intensity training is just as efficient in lowering BP as high-intensity training (>70% VO2max) (Halbert et al. 1997). An individual’s fitness level may play a central role in determining optimal intensity. A recent study of 49 middle-aged men with normal-high (SBP = 130–139; DBP = 85–89) to stage 1 hypertension (SBP = 140–159; DBP = 90–99) randomly assigned to a light or moderate (40% or 60% VO2max) exercise protocol found that lower-intensity exercise led to more reductions in BP in the older, less fit subjects, whereas moderate-intensity exercise was more effective in the physically fit men (Pescatello et al. 2004b).

Although more research is needed to better specify the optimal intensity, the general guidelines of moderate-intensity exercise for 30 minutes or more on most days of the week are appropriate for successfully lowering elevated BP levels. The good news is that moderate-intensity exercise programs can be readily implemented and are easily maintained for many populations. In addition, they impart less musculoskeletal injury for previously sedentary populations, who are not accustomed to vigorous physical exertion.

To be continued

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Catherine D'Aoust at GAIA Adventures, Personal Training/Kinesiologist, Workshops
www.gaiaadventures.com
Join LuvURLife fitness series: online training only $20/month

Have you heard about the "silent killer"?

During my regular visits to my doctor, for years now, my blood pressure was regularly and predictably measured at 120/80. After all, I exercised every day and kept my body weight within normal ranges. Then something happened after menopause. My blood pressure started climbing. I do not know if it was the fact that now I was over 50, going through some emotional hard times, eating too much processed food, sugar, coffee - but there it was, my blood pressure was now regularly over 135/80 and sometimes even a little higher. My doctor did not seem too alarmed about my readings. She was confident that everything was going to be fine. I started to do research to find out about this "silent killer".

Hypertension is a widespread health problem that affects nearly 25% of the adult population in the United States (Fang, Wylie-Rosett & Alderman 2005). Hypertension increases the risk of cardiovascular disease—the number-one cause of death in the U.S.—and other maladies, including renal disease, stroke, heart failure and peripheral artery disease. Although hypertension is defined as systolic blood pressure (SBP) > 140 millimeters of mercury (mm Hg) and/or diastolic blood pressure (DBP) > 90 mm Hg, risk factors can be seen when blood pressure is as low as 115/75 (SBP/DBP) and begin to double in risk for every 20/10 increase (Pescatello et al. 2004a). A new classification, “prehypertension” (SBP = 120–139 and DBP = 80–89), has been introduced to identify individuals who are at a higher risk of developing the condition.

As you can see, hypertension can have serious consequences. However, the good news is, exercise is one of the best ways to combat hypertension according to American Heart Association, the American College of Sports Medicine, the National Institutes of Health, and more (Wallace 2003). But how much exercise is required? What about diet and weight loss? In my next few blogs I will answer these questions and more.

To be continued

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Personal Training/Kinesiologist, Workshops
www.gaiaadventures.com
Join LuvURLife fitness series: online training only $20/month

Safe Strength Training - Part 2

When executed properly, group strength training (or solo training) is a safe form of exercise that provides many benefits. Here are a few fundamentals that will assist you in being injury-free.

Warm Up. A good general warm-up increases blood circulation to the muscles, lubricates the joints and prepares the entire body to handle increased loads placed on the muscles and joints. The warm-up should address all major muscle groups and associated joints and increase the heart rate at a gentle pace.

Learn Alignment. Learn proper alignment for each exercise. Train for perfect alignment with little or no resistance before progressing to loads. The success of your training depends on how well you can safely execute the movement consistently.

Slow Down. Perform the exercise slowly at first, in good alignment. Add speed as the last training variable. When good form starts to suffer, take it as a signal that you have exceeded your own safe “speed limit.”

Modify. If you have challenges with your body, you must know how to modify the moves to suit your skills and body characteristics. Decrease the range of motion, lower the resistance (different color band or weight), do fewer reps or change the exercise if you feel joint discomfort or pain.

Regular exercise in a group setting can be hugely rewarding to your health and well-being. See you out there!

Learn more about strength training at my Stability Ball Training workshops accredited for Massage Therapists and Personal Trainers across Canada or try a private personal training session. http://www.gaiaadventures.com/bodyball.html

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Kinesiologist, Workshops
www.gaiaadventures.com

Safe Strength Training: Injury Avoidance

Injuries happen during a workout, particularly in a group class setting. It's helpful to know what kind of injuries might occur, and then learn how to avoid them.

Muscles. A strain occurs when muscle tissue stretches or tears. Many people call muscle strains “pulled muscles.” Deconditioned group strength participants often experience muscle strains and delayed onset muscle soreness (DOMS). It is common, for example, to see pulled hamstrings and/or lower-back injuries when participants overestimate their hamstring flexibility while executing a dead lift. DOMS occurs 24–48 hours after the exercise session and can last several days. It is not considered serious; however, an individual’s voluntary range of motion may be hindered, which can also affect subsequent training sessions. If pain persists past the initial period of soreness and/or increases in intensity, students should be referred to a physician.

Tendons and Bursae. Tendonitis and bursitis are common overuse injuries seen in group strength training. Tendonitis is an inflammation or irritation of a tendon. Tendons are the thick, fibrous cords that attach muscles to bones. Bursitis is inflammation or irritation of a bursa. Bursae (the plural of bursa) are small sacs located between moving structures such as bones, muscles, skin and tendons. Bursae act as cushions to allow smooth gliding between these structures (American College of Rheumatology 2005). If participants perform exercises such as biceps curls, triceps extensions and push-ups with too much weight or too many repetitions, they may irritate tendons and bursae in the shoulders, elbows and wrists. Gripping heavy bars and dumbbells before developing adequate strength in the wrists can exacerbate carpal tunnel syndrome (chronic impingement of the median nerve) or cause wrist strain.

Ligaments. Participants who incorrectly perform exercises such as squats may place undue stress on the ligaments of the back, knees and ankles. Common errors when squatting include lowering the body below 90 degrees of knee flexion; having an exaggerated forward lean of the upper body; and lifting the heels off the floor to extend the range of motion. People who hyperextend their knees or elbows—as when resuming a standing posture from a squat or lunge, or straightening the elbows in the up position of a push-up—place additional stress on stabilizing ligaments and tendons, which can inflame joint structures. Hyperextending the elbows when doing biceps curls or triceps extensions is another common error.


To be continued

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Personal Training/Kinesiologist, Workshops
www.gaiaadventures.com
Join LuvURLife fitness series: online training only $20/month

Effective Group Strength Training

Strength training has long been a popular component of group fitness programs. With a wide variety of styles to choose from, participation is high. According to the 2006 IDEA Fitness Programs & Equipment Survey, 77% of respondents reported offering group strength training classes (Ryan 2006). Traditional formats that focus on cardiovascular training have been overtaken by those that emphasize slower, more strength-based conditioning.

The term group strength training describes anything from a traditional sculpting class to a prechoreographed class set to music. Other popular formats that incorporate strength training into group fitness include hybrids such as “step and sculpt,” and boot camp–style classes, which incorporate both cardiovascular and resistance drills into a fast-paced circuit workout.

Today’s instructors have access to a great assortment of equipment for group strength classes. In addition to dumbbells, barbells and tubing, instructors can choose from kettle bells, CorePole®, Gravity Training System (GTS)™, weighted vests and gloves, medicine balls and stability balls, to name just a few. With all this variety comes a great responsibility to offer safe and effective classes, regardless of the equipment or programming choices that are made. It’s important to be aware of common injuries that occur in group strength classes and to know how to minimize risk (for both the participant and the instructor).

To be continued

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Personal Training/Kinesiologist, Workshops
www.gaiaadventures.com
Join LuvURLife fitness series: online training only $20/month

Motivation is a mysterious thing - final word

I know that I am one of the lucky ones. I love to exercise; my body is strong and healthy as a result and I have never felt better. How do I do it? How do I keep running after 30 years or so? Exercise for me is as natural as eating, breathing, sleeping. It comes naturally to me.

I started exercising in my early 20's after I failed a fitness test at work. It was my "wake up call". I learned that I needed to workout at least 4 times a week, at a moderate level, for cardiovascular endurance and a healthy heart. I chose running as my sport of choice. Running can be both a social or solitary pursuit for me; I enjoy both. I chose somewhere beautiful to run - like Stanley Park seawall, it's many trails, or Pacific Spirit park. When I run, I "zone out", I let my mind wander and my body is on automatic. It feels fabulous, especially afterwards when all the hard work is done. It is never easy, even after all this time. I enjoy that too - it helps me set goals and meet new challenges. Will I run a faster Sun Run this year? Will I run a half marathon? Running helps me hike, ski, snowshoe and do all of the other things that I love to do in the outdoors.

Running (or Walking), coupled with strength training and balance work, can also work for you. Tell me about your workout challenges.

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Personal Training/Kinesiologist, Workshops
www.gaiaadventures.com
Join LuvURLife fitness series: online training only $20/month

Motivation is a mysterious thing - part 3

Here is a great experience from Sparkpeople.com that I would like to share with you. See if you can relate: "How does motivation work? What makes us pick up our feet and do what we gotta do? Well, for me, motivation works the same way, backwards and forwards. It's like this...

BACKWARDS:

I eat one Hershey's Kiss. I am motivated to eat more.
My job is mostly sedentary. I am motivated to be less active.
My co-workers (mostly healthy weights) like to snack (on unhealthy foods). I am motivated to do the same.
I find comfort in certain foods. I am motivated to drug myself with them.
None of this takes much effort. I am motivated to do even less.

FORWARDS:

I read a success-story blog on Spark. My endorphins kick in. I am motivated to want success.
I skip an unhealthy snack. It isn't as hard as I thought it would be. I am motivated to do it again.
No pasta or pizza till I can't breathe, and I sleep better. I am motivated to eat more healthfully and lightly.
Moving, even a little bit, raises my energy. I am motivated to move more.

What we feed grows.

If we feed the negative in our lives, it gets bigger. It becomes an unending cycle of drudgery and pain. And it continually gets worse. I am an EXPERT at feeding the negative. I think we all know how to do that.

If we feed the positive in our lives, it gets bigger. The cycle is now made up of health, strength, and energy. Feeding the positive, well, that's a learning experience for me. It takes planning and effort and action. It takes overcoming LAZINESS, which I believe is a huge part of my negative cycle. I'm not so good at feeding the positive. "

How do you feed the positive in your life? What makes you pick up your feet and do what you gotta do?

Hike the Grouse Grind lately?

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Personal Training, Workshops
www.gaiaadventures.com
Join LuvURLife fitness series: online training only $20/month

Motivation is a mysterious thing - part 2

"The focus needs to shift from increasing knowledge about the benefits of exercise to discussing strategies to change behaviors and increase activity levels," stated lead study author Vicki Conn, associate dean for research and a professor at the University of Missouri Sinclair School of Nursing. "The common approach is to try and change people's attitudes or beliefs about exercise and why it's important, but that information isn't motivating. We can't think ourselves into being more active.

One of my readers, Christine writes: "For me, I think the main problem with being fit and eating healthy is motivation. It's an abstract, overwhelming goal. I think the best way to counter this is to turn it into winnable games and small victories". "So... my app makes living healthy, and fitness into a RPG game, where users earn points, "level up', and earn badges as they accomplish their health goals. Everytime they add something healthy like veggies to their diet, they earn points. Everytime they complete a workout, they earn points. As they achieve more and more, they'll level up and unlock badges, and discounts/coupons to rewards like spas, health foods, maybe even sweet and semi-healthy things like raw chocolate.

Of course, to appeal to people's need for achievements/progress, I'm also adding charts, and graphs to show their progress... I think people love that sorta stuff. The whole idea is to shift people's attitude towards healthy living as fun, achievement, and winnable. We're missing that sense of "win" in fitness. That feeling we get when we finish checking things off a list, or cleaning up a room."

Thank you Christine for sharing your ideas and experience.

To be continued


What's your opinion on this idea? How do you stay motivated? Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Personal Training, Workshops
www.gaiaadventures.com
Join LuvURLife fitness series: online training only $20/month

Motivation is a mysterious thing

What inspires one person to exercise may not work for another. “What we look like” can be a strong motivator for some: they want the “six pack” abs, the slender legs and shapely arms that they see on movie stars or models. Others are exercising to maintain their health, to keep their bones and muscles strong. Some of my clients have experienced a “wake-up call”; a friend of theirs has a serious disease, diabetes or even a heart condition. We are all different and there can be many answers to this riddle of motivation.

As a personal trainer I will often talk to my clients about the many benefits of adopting healthy habits including regular exercise and healthy nutrition. According to a recent study, this may not be the best way of inspiring behaviour change. The research, published in the American Journal of Public Health (2011; 101(4), 751-758) included information from 358 reports and 99,011 individuals. The goal of the report was to summarize best-practice interventions for increasing physical activity among apparently healthy adults.

According to the data, face-to-face, individually targeted programs that focused on how to improve activity levels were most successful. The researchers discovered that cognitive interventions - those that focused on why exercise is important - did not fare as well. Other less successful programs were community-based, and they used communication methods such as mail or telephone.

To be continued

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Personal Training, Workshops
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Join LuvURLife fitness series: online training only $20/month

Get your Exercise Mood Boost

I had a great thanksgiving weekend. On Saturday, I visited my sister on the island and consumed a wonderful turkey dinner (with potatoes and butter, brussels sprouts, and butter, stuffing - need I say more). And last night I ate a vegan thanksgiving dinner with tofu turkey, amazing stuffing, roasted vegetables and more. I enjoyed every minute of it and today, I will exercise and get back into the groove of healthy eating and living. How do I do it? Easy, I head to the outdoors.

Research shows that as little as 5 minutes of outdoor physical activity improves mood and self-esteem. What can you do in 5 minutes?

. Get out of the ofice and head to the closest greenery or open sky
. Cue up a favorite song on your mp3 player and walk or jog around the block
. Take your dog outside to play (and chase the toy yourself)
. Do a bit of work in your yard or garden
. Step outside for some fresh air and do a few simple stretches
. Challenge your kids (or coworkers) to a race or game in the backyard or local park

Life can be fun, healthy and adventurous. Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Personal Training, Workshops
www.gaiaadventures.com
Join LuvURLife fitness series: online training only $20/month

Posture Assessment for "smarties"

I always resented these self-help books called "something something... for dummies" - why not have a self-help for "smarties". With that in mind, here are some easy to follow instructions for you to perform a self-assessment of your posture. You will need someone to observe and give you feedback, or need to use a full length mirror. In next week's blogs I will be forwarding a few key exercises to address certain conditions (i.e. rounded shoulders, head forward and so on). It can make a world of difference, to your health and vitality, to stand and move in good posture.

. slowly walk backward into a wall
. the head, upper back and buttocks should all touch the wall
. do ear lobes rest over the clavicle?
. check the position of your arms (hanging forward or back)
. do your hips tilt forward? backward?
. are your knees slightly bent or locked
. are your feet pointing forward, sideways (one may be different than the other)
. walk forward several feet, heel should strike the ground first, ankles should flex

Good Luck with your assessment - you may elect to hire me for a private session or two in order to properly assess your body and requirements.

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Personal Training, Workshops
www.gaiaadventures.com
Join LuvURLife fitness series: online training only $20/month

Poor Posture in Older Adults - Strength Exercises

In order to address postural issues in our aging bodies, we must stretch the tight muscles (presented in my last blog) and strengthen the weak muscles. It's about restoring balance and symmetry to our structure. Here are some great strength exercises for you to try:

Neck (upper back)
- while seated with headrest, press hips back in seat, and lean back slightly
- press back of head gently against neck support - 5 sec, repeat 9 to 15 times
(great one to do while driving)

One arm-row or seated row (upper and middle back muscles)
- while seated on bench or on a stability ball, grab resistance band or cable
- hold arms straight out in front with the palms facing each other
- try 1 arm at a time
- contract the back to pull the elbows in towards the torso in a rowing motion
- repeat 10 reps, 2 sets, 2 or 3 times a week

Learn more about posture at my Stability Ball Training workshops accredited for Massage Therapists and Personal Trainers across Canada http://www.gaiaadventures.com/bodyball.html

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Personal Training, Workshops
www.gaiaadventures.com
Join LuvURLife fitness series: online training only $20/month

Poor Posture in Older Adults - Stretches

In order to address postural issues in our aging bodies, we must stretch the tight muscles and strengthen the weak muscles. Here are some great stretches for you to try:

Stretches:
W stretch for upper back and neck:
. start with your back against a wall, knees are bent slightly
. step about 12 inches away from wall with both feet
. contract abs with shoulders, back and buttocks against wall
. try to touch back of head against wall
. bring arms up to make the letter W
. bend elbows at shoulder height, wrists above elbows and palms facing forward, keeping body against wall, draw arms back until elbows, wrists and hands touch wall.

Pec stretch
- stand about 12 inches from wall,
- face wall and lift right elbow to side, wrist above elbow, palm facing forward
- turn slowly to left, allowing elbow and forearm to come into contact with wall
- continue to turn to left until you feel slight stretch in right pectoral muscles
- repeat with left arm.

Standing hip and thigh stretch
- hold onto wall or backset of chair
- bend right knee, and grasp right foot with right hand, back shouldn't arch
- repeat with left leg

Learn more about posture at my Stability Ball Training workshops accredited for Massage Therapists and Personal Trainers across Canada http://www.gaiaadventures.com/bodyball.html

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Personal Training, Workshops
www.gaiaadventures.com
Join LuvURLife fitness series: online training only $20/month

Poor Posture in Older Adults

It's not fun getting older. But looking at my three 87 year-old women who take my Osteofit class, I can see, that it does not have to be all bad. The three women are tall, have reasonably good posture and have been coming to my exercise class for at least the 9 years that I have been teaching it, and longer. Even more importantly, they are vigorous, healthy and going strong. Exercising regularly is keeping them that way.

Poor posture is prevalent in older adults (especially sedentary ones). As we age, it is common for the head to move forward and the shoulders to round, which can cause chronic back and neck pain. Our swift, sure stride is replaced with a sort of shuffle. Kyphotic posture can increase the risk of falling. Years of inattention to how the head and shoulders are positioned can lead to tight pectoral muscles and weak upper-back and neck muscles, which can result in postural kyphosis. At the same time, the Achilles tendon and hamstrings become tight, feet begin to shuffle and scuff the ground - lead to more falls.

By incorporating some stretches and strengthening exercises you can improve your posture and maintain your health. Did you know: (www.bcrpa, 2011)

. nearly 39 million Americans were 65 years or older in 2008 (2010)
. 13% of US population
. by 2050, this group will be 20%
. with age comes sarcopenia (age-related loss of skeletal muscle), impaired balance and decreased range of motion.

In my next blog I will present exercises to address postural issues.

Let's connect at info@gaiaadventures.com. Let me know how your training is going.

Catherine D'Aoust at GAIA Adventures (Personal Training, Workshops)
www.gaiaadventures.com
LuvURLife fitness series: online training only $20/month

Effective Functional Training: part 2

Adding UST (unstable surface training) to any workout can add balance and proprioreception for the ankles and knees. It will improve ankle stiffness for trail running and reduce the risk for ankle sprains. I have found that UST training can work very well with adults of any age, depending on their fitness level.

Here are other basic points about UST training: www.bcrpa.bc.ca, 2011

• UST is widely used by physiotherapists and trainers for rehab purposes.
• UST should not be used as the primary exercise to develop leg strength if your goal is performance oriented.
• UST is a great alternative for beginners and those wanting to stay/get fit.
• UST should not be used as the only way to train core stability. Develop strength and endurance with isometric holds (e.g. front, back and side planks) and then progress to more difficult exercises that challenge your ability to keep your position (e.g. anti-rotation presses or half-kneeling chops).
• UST can be added as a supplemental exercise to a lower body-strengthening program to develop balance, coordination, proprioception and core activation.

Let's connect at info@gaiaadventures.com. Let me know how your training is going.

Catherine D'Aoust at GAIA Adventures (Personal Training, Workshops)
www.gaiaadventures.com
LuvURLife fitness series: online training only $20/month

Effective "Functional Training"

The word “functional” is usually paired with the word “core” and both are found in most sale pitches from fitness classes to personal training. I like to think of it as “unstable surface training” or UST. If an exercise improves athletic function or daily activity/function, it is considered to be a “functional exercise”.

Like everything in life, there are good ways and bad ways to do it, and UST training is no exception. Research supports that core activation is increased when we exercise on an unstable surface; however, research has also found negative training effects associated with UST. An example would be performing a squat on a BOSU dome up or down vs. performing it on stable ground. There is often a drop in force output, reduced rate of force development and lower strength gains when training on an unstable ground.

For optimal performance it is best to stand on stable ground first when doing a leg exercise. Once stability and basic strength gains are achieved, we can then progress to UST training. If you are already doing squats in your workout, try adding the BOSU squat the next time you workout: (see video http://beginnertriathlete.com/cms/article-detail.asp?articleid=1272)

Let's connect at info@gaiaadventures.com. Let me know how your training is going.

Catherine D'Aoust at GAIA Adventures (Personal Training, Workshops)
www.gaiaadventures.com
LuvURLife fitness series: online training only $20/month

Fitness meets technology - the smart Ibody part 2

One of the latest fitness trends of 2011 is Fitness meets technology. Online technology – think Facebook, Twitter, phone apps, virtual weight-loss programs and online fitness training will emerge, offering support and guidance for busy people. I've developed an exciting new fitness program called the "LuvURLife fitness series".

What is LuvURLife fitness series?
• Professionally designed workouts available anytime and anywhere you access the web
• Unique daily workouts including instruction on cardiovascular endurance training, strength training, core conditioning, balance and flexibility
• Both at an introductory level or an experienced level
• Includes video demonstrations and photos for proper technique
• Email or Text follow-up once-a-week to keep you motivated and working through the program
• One Free email consultation to help address your personal issues
• Designed by a personal trainer who knows her stuff (Kinesiology degree, 27 years fitness experience, Aeronautical Engineer)
• All for a low affordable price of $20/month
• A great complement to your overall fitness regime
• Additional services, including progress assessments, sports-specific and rehab workouts are available on- demand

I invite you to join me in loving our lives through online training. To register for this exciting program email me or call today (gaiaadventures@shaw.ca, 604 329.1257).

Let's connect at info@gaiaadventures.com. Let me know how your training is going.

Catherine D'Aoust at GAIA Adventures (Personal Training, Workshops)
www.gaiaadventures.com

Fitness meets technology: the smart "Ibody"

September is a great time to start a new fitness program and get your body into better condition. As one of my new clients recently said to me: “I am a 60-something year-old woman, who is badly out of shape. Looking forward to getting my health and strength back”.

As most of us cope with our busy lifestyles, time becomes a most precious commodity. How can I get my workout in? I don’t have time to go to the gym? At a recent meeting with other health professionals, I was surrounded by people tapping on their blackberries, and iPhones. We’re plugged into technology all day long with computers, iPads and the like. Most of us have a smart phone, but how many of us have a smart body? - or what I like to call the “Ibody”.

Technology enables us to do more; now it can help you get healthier too. I love technology almost as much as I love helping people get fit. The logical step was to combine these two passions. Over the past few months, I’ve developed an exciting new fitness program called the “LuvURLife fitness series”. I truly believe this is the next great leap in the health and wellness industry. In my next blog I will provide more information about this series and how you can join me.

To be continued

Let's connect at info@gaiaadventures.com. Let me know how your training is going.

Catherine D'Aoust at GAIA Adventures (Personal Training, Workshops)
www.gaiaadventures.com

Hike the Chief

Most of us know "The Chief", the big monolith that towers high above the town of Squamish. It's a popular hike that offers great views of Howe Sound and of mountains in Garibaldi Provincial Park. If you like the Grouse Grind, you will love the Chief; it's nature's stairmaster.

The hike begins at Shannon Falls parking lot: head into the park and go left up the wide gravel road towards the stream. Don't miss out on a quick peak at the falls: at Shannon Falls the water tumbles from more than 330 meters above. Head in the opposite direction of the falls to a clearing in the trees and go right along a dirt trail. The trail gradually begins to climb and eventually crosses Olesen Creek before joining the trail to the Chief. Turn right and head up the stairs.

The next 30 to 45 minutes is spent climbing steadily uphill over wooden steps and a well-worn dirt path. Upon reaching a junction, stay left and then go left after another 100 meters or so. Another 10 minutes or so brings you to a fork where you make the decision to head left to the South Peak or right to the Centre and North Peaks. All 3 peaks can be completed in roughly 5 hours but for those who want a shorter trip, the South Peak takes only about 3.5 hours.

It's hard not to feel "adventurous" as you climb onto a huge slab of granite that becomes the trail. Walk up the stairs and just beyond this point the forest gives way to the exposed rock at the summit of the Chief. Use the chains and ropes to help pull your way up as you scramble for the summit. Be careful if the rock is wet as the moss can make it very slippery and dangerous.

The South Peak offers a scenic view of Howe Sound and the town of Squamish below. It's a great way to get fit and appreciate the wonders of BC. This is not an easy hike and should only be attempted by a people with a good fitness level. Come join me on Saturday with GAIA Adventures and other like-minded women as we hike the Chief (call 604 329.1257 to register). It will be a blast!

Let's connect at info@gaiaadventures.com. Let me know how your training is going.

Catherine D'Aoust at GAIA Adventures (Personal Training, Workshops)
www.gaiaadventures.com

The top 10 fitness trends for 2011 part 2

The current trends offer many opportunities to have fun and sweat too. There is something for everyone.

6. Trendy camps and classes
Zumba classes, boot camp sessions, interval training and TRX Suspension exercises are 2011 most popular fitness pursuits. Boot camps – are still the most popular because “they provide great results, very efficiently.”

7. Small-group workouts
Taking the buddy system one step further, group exercise programs bring camaraderie, socializing and fitness together in one package. “Group activities also help cut costs for participants, and keep motivation high” explains ACE. Join a team this year, such as volleyball or soccer, or give group Pilates a try.

8. Youth-based fitness
With childhood obesity hitting record levels, the ACE forecasts that youth fitness initiatives will be highlighted in 2011. Most gyms will offer programs geared to younger clients.

9. Getting fit at the office
Many companies boast on-site gyms or discounted memberships to neighbouring fitness clubs. “A healthy, happy employee is probably going to be a more productive one.” says ACE.

10. Personal trainers who know their stuff
There is nothing like the personal touch – a qualified and educated trainer can help you get fitter faster. “A trainer can really hurt someone if they don’t do things properly.”

Let's connect at info@gaiaadventures.com. Let me know how your training is going.

Catherine D'Aoust at GAIA Adventures (Personal Training, Workshops)
www.gaiaadventures.com

Boot Camp Class for nice and friendly people, ongoing on Thursday night 6:00pm at Charleson Park, False Creek, 3 classes left, only $30 for 2 classes, open to men and women. Call 604 329.1257.
Hike the Chief for women: challenging hike, on Saturday Sept 10: visit www.gaiaadventures.com to
register.

The top 10 fitness trends for 2011

I like to think of September as the second “new year”; it’s a great time to jump back into healthy habits and get fit. And judging by the rise in attendance in most gyms, I am not alone in this thinking. According to “American Council on Exercise” (ACE) there’s a host of new fitness fads and old favourites to pique your interest and motivation.

1. Heading back to the gym
We are lucky to live in Vancouver where there are so many choices available to us including pricey gyms and incredible community centers: Olympic Curling Centre only $65/month, Vancouver Community Centers $48/month.

2. Added-value wellness
The days of fitness clubs offering only aerobics and weight machines are long gone. Gyms are now upping their game, hiring nutritionists to aid you in your fitness goals. The ACE predicts more new services, including tips on smart food choices and portion control.

3. Stress-busting workouts
Feeling stressed? “Exercises is a great tool to reduce stress” says Brian Roy, Kinesiology Associate Professor at Brock University. Watch for new fitness programs that are specifically designed to manage your stress levels.

4. Fitness meets technology
Online technology – think Facebook, Twitter, phone apps, virtual weight-loss programs and online fitness training will emerge, offering support and guidance for busy people. Technology’s part in fitness, however, won’t replace the need for human interaction. “People feel more accountable when there is a person involved” says ACE.

5. The buddy system
Want to stick to an exercise program? Enlist a friend. “When you’re lacking the motivation, your buddy can egg you on”. I run and hike with friends regularly to keep me going.

Let's connect at info@gaiaadventures.com. Let me know how your training is going.

Catherine D'Aoust at GAIA Adventures (Personal Training, Workshops)
www.gaiaadventures.com

Boot Camp Class for nice and friendly people, ongoing on Thursday night 6:00pm at Charleson Park, False Creek, 3 classes left, only $30 for 2 classes, open to men and women. Call 604 329.1257.
Hike the Chief for women: challenging hike, on Saturday Sept 10: visit www.gaiaadventures.com to register.





To be continued

Helping upper-trapezius pain part 2

For help strengthening your upper trapezius and related muscles at the gym, seek the guidance of a qualified, certified personal trainer or a physiotherapist. Rowing machines, if used with correct form, can also help improve the endurance and strength of these muscle groups.

Here are some great exercises you can do at the workplace for upper trapezius pain, (Stretching at Your Computer or Desk by Bob Anderson). http://www.shelterpub.com/_fitness/_desk_stretches/stretches_graphic.html

Exercises At The Office

Sitting with upright posture, perform 15–20 reps of the following exercises every hour when you are at your desk for upper trapezius pain.
1. Scapular Pinches. Roll the shoulders back, and pinch the shoulder blades together.
2. Shoulder Shrugs. Raise the shoulders up toward the ears, then lower them back down.
3. Neck Side-Bending. Tilt one ear toward the shoulder, and hold briefly. Repeat on the opposite side.
4. Neck Rotation. Look over one shoulder, and pause briefly. Repeat on the opposite side.
If you feel tight or sore in the upper trapezius after the above movement-oriented exercises, perform 1–3 reps of the following static stretch, holding each rep for 30 seconds.
5. Neck Side-Bending/Rotation Stretch.
In a standing or seated position, place the right hand on top of the head and let the left arm rest at the side.
Gently pull the head toward the right shoulder with the right hand.
Rotate the head down and look at the right hip. (The stretch should be felt on the left side of the neck/shoulder area.)
Repeat on the opposite side.

If your shoulders tend to round forward, you can improve this condition by the scapular pinch and by a pectorals stretch.

Let's connect at info@gaiaadventures.com. Let me know how your training is going.

Catherine D'Aoust (Kinesiologist and Certified Personal Trainer) at GAIA Adventures
www.gaiaadventures.com

Boot Camp Class for nice and friendly people, ongoing on Thursday night 6:00pm at Charleson Park, False Creek, 4 classes left, only $30 for 2 classes, open to men and women. Call 604 329.1257.
Hike the Chief for women: challenging hike, on Saturday Sept 10: visit www.gaiaadventures.com to register.

Helping upper-trapezius pain

Does your upper back ever feel tight, as though you have “knots” in it? You may have an upper-trapezius strain, a common repetitive stress injury (RSI). RSIs are often associated with performing recurring motions, whether on a computer, on the telephone or in a sports activity. Your shoulders ache, your neck hurts and you may have a headache.

What can you do about an upper-trapezius strain? Catherine Logan, MSPT, a physical therapist, certified personal trainer explains:
Causes Of Injury
The trapezius is a pair of large triangular muscles extending over the back of the neck and shoulders and moving the head and shoulder blade. Upper-trapezius pain can be triggered by consistently overusing the muscle group, even at a low intensity. Performing simple, everyday movements—such as habitually holding a telephone between the ear and shoulder, carrying weight on one shoulder and more —can trigger upper trapezius pain. Stress can also tighten the traps and cause strain.

When The Trapezius Isn’t Working Well
If you aren’t holding them in the proper position, the muscles can lengthen or shorten and cause problems; i.e when the shoulder is elevated and the neck is extended, side-bent and rotated, as when you are cradling a phone between your ear and shoulder. This can also happen if you are facing a computer screen that is too high, too low or at an angle to your seated position at work or with unsupported elbows.

Moving out of these positions from time to time throughout the workday will increase blood flow and oxygen delivery to the muscles. Developing better posture will help maintain the optimal length of the muscles. For helpful exercises, see my next blog coming up soon.

to be continued

Let's connect at info@gaiaadventures.com. Let me know how your training is going.

Catherine D'Aoust at GAIA Adventures
www.gaiaadventures.com

Boot Camp Class for nice and friendly people, ongoing on Thursday night 6:00pm at Charleson Park, False Creek, 4 classes left, only $30 for 2 classes, open to men and women. Call 604 329.1257.
Hike the Chief for women: challenging hike, on Saturday Sept 10: visit www.gaiaadventures.com to register.

Cure your Sugar Cravings

In my battle to tame that sugar craving I use four strategies, also recommended by my Naturapath that work for me.

Protein: I am eating way more protein than I used to, especially at lunch time. I combine lean protein (eggs, turkey or chicken breast, lean cheeses) with healthy fats (avocados, olive oil, nuts) at every meal to satisfy hunger and stabilize blood sugar.

Water: I am cutting back on the diet soda, alcohol, bottled iced tea, flavored waters, juices, and using good old pure water instead. I often drink it cold, about 2 liters a day. I have also switched to decaf coffee, especially in the afternoon or evening.

Healthy Sweets: Keep some fruit on hand for snacks and desserts. The natural sugar in berries, cherries, and melons or bananas can quiet the cravings and deliver antioxidants and fiber. Also try natural sweeteners like nectar, stevia, agave instead of sugar.

Meditation: You know it's true: life is way too fast. Close your eyes, breathe deeply, and imagine yourself healthy, strong, happy. Treat yourself to some "slow time" and just chill - you will feel all the better for it. Visit http://www.how-to-meditate.org/breathing-meditations.htm/ for guidance.


Let's connect at info@gaiaadventures.com. Let me know how your training is going.

Catherine D'Aoust at GAIA Adventures
www.gaiaadventures.com

Hike the Chief for women: challenging hike, on Saturday Sept 10: visit www.gaiaadventures.com to register.

Beat those sugar cravings - part 2

So let’s face it, many of us love sugar and we may even be genetically predisposed to do so. Sugary treats seem to stimulate the brain's reward center, as alcohol and drugs do, by sparking the release of the pleasure chemical dopamine.

For me, the prospect of going sugarless isn't so appealing, but neither is a slew of chronic diseases. My Naturopathic Doctor recommends that I reduce my sugar intake for two solid weeks, the time it takes to wean our bodies off sweets. It's easier to cut down on sugar when you crowd it out with fiber-rich foods like grains, veggies, and fruit. Read nutrition labels to spot hidden sugar; common culprits include bottled spaghetti sauce, canned soups, and condiments like ketchup.

You can also try healthy alternatives such as stevia (a naturally derived sweet herb that's calorie-free and safe for diabetics) and agave nectar, a syrup extracted from the cactuslike plant. And when you do reach for the sugar bowl, opt for organic or raw varieties, which require less processing and have no chemicals or preservatives.

Once your sugar consumption is under control, the occasional treat is fine. "You don't have to give up sugar forever," My Doctor assures me. "You can keep your consumption in check -- and reduce your disease risk -- without suffering." Sweet! And you can start reaping the benefits -- like more energy, greater mental clarity, and even better-fitting clothes.

To be continued

Find the 146 reasons to give up sugar at http://rheumatic.org/sugar.htm

Let's connect at info@gaiaadventures.com. Let me know how your training is going.

Catherine D'Aoust at GAIA Adventures
www.gaiaadventures.com

Boot camp class open to men and women, Thursday nights, ongoing 6:00pm at Charleson Park, 999 Charleson Street & Laurel (only $60 for 4 sessions/ongoing to mid.September).

Beat those sugar cravings

I am a "carb junkie". I love sugar. I usually eat it in the form of muffins, scones, pastries. And yes, I eat a lot of fruit, especially berries and fresh pineapple (new favorite). What is good about my pineapple (and fruit) choice is: very low in saturated fat, cholesterol and sodium, good source of dietary fiber, thiamin, vitamin B6,C and copper. What is bad about the pineapple is that it is loaded with sugars (16 grams per 165g serving size).

According to Nancy Appleton, Ph.D. there are 146 reasons why sugar is ruining your health (http://rheumatic.org/sugar.htm). This is enough to give me pause. It is important to recognize that sugar is addictive and can lead to weight gain and many diseases. The American Medical Association found that women who consume excess sugar are prone to chronic inflammation, which has been linked to heart disease, insulin resistance and diabetes.

One of the reasons we crave sugar (or caffeine) is because of low adrenal function. The adrenals are hormone glands that sit above the kidneys. They secrete epinephrine (adrenaline) which provides us with energy. They secrete cortisone when there is inflammation present in the body. They also replace the function of the ovaries in the production of estrogen and progesterone when women get close to their menopausal years. When everything is functioning well and everything is being nourished properly, there is no problem.

Unfortunately many factors may disrupt the adrenals function: stress, injury, other diseases and too much sugar in our diet. Fear not, there are ways you can beat the sugar cravings which I will present to you in my next blog.

To be continued

Let's connect at info@gaiaadventures.com. Let me know how your training is going.

Catherine D'Aoust at GAIA Adventures
www.gaiaadventures.com

Boot camp class open to men and women, Thursday nights, ongoing 6:00pm at Charleson Park, 999 Charleson Street & Laurel (only $60 for 4 sessions/ongoing to mid.September).

Your Core maybe causing your knee pain

When we are standing, we don't use much of our core. It is only when our trunk or upper body starts to move forward that we need our core to support and stabilize our spine. The trunk moves forward when we do a squat. If our trunk moves more than 45 degrees forward, the extra weight of our body loads up the knees and may lead to injuries. With a strong core, you can stabilize the lower body and keep your body weight centered over the middle of your feet and heels. This shift in the weight will decrease the stress on the knees.

A good exercise to start with is the Standing to 1/4 Squat:
. stand with your feet placed at hip width apart
. place one hand on the stomach and one hand on the lower back
. activate the core and then move from standing into a squat position (only 1/4 or 30 to 40 degrees flexion)
. hold the squat for 10 seconds and move back into standing for 10 repetitions
. use the body ball against the wall if you need greater control

Remember the stronger your core is, the stronger you are overall. Let's connect at info@gaiaadventures.com. Let me know how your training is going.

Catherine D'Aoust at GAIA Adventures
www.gaiaadventures.com


Boot camp class open to men and women, Thursday nights, ongoing 6:00pm at Charleson Park, 999 Charleson Street & Laurel (only $60 for 4 sessions/ongoing to mid.September).

Is Physical Activity Bad for Knee Joint Health? part 2

In order to address knee issues in my clients I often prescribe the following training: core exercises to strengthen the abdominals, hip exercises to strengthen hips stabilisers and leg exercises. Stretching of hamstrings, quadriceps, hips and psoas muscles are also essential to maintain range of motion and balance in the body. In the next few weeks I will present good samples of each group for you to try out in order to build your joints.

But today I wanted to present another type of training equally dangerous to your knee joint health: the poorly executed squat and lunge. I also battle with this issue and it was only when I developed foot tendonitis (overpronation of my left foot) that I found out.

SQUAT: Two common errors include descending too rapidly and flexing the torso too far forward. As the body descends, the hips and knees undergo flexion, the ankle dorsiflexes and muscles around the knee contract eccentrically. By slowing your speed and stopping at 90 degrees of flexion (bent knee) you will perform a safer and more effective squat.

Another error where the knee joint is at risk is when the knee is not aligned with the direction of the toes. If the knee is not tracking over your second toe there may be twisting/shearing of the joint and unwanted torque affecting the ligaments. Have your toes pointed out in order to track the knee properly.

LUNGES Go to http://www.youtube.com/watch?v=HacUpgo8h80&feature=related Again common mistakes are leaning forward, knee tracking too far forward or sideways and not being balanced (feet spread to shoulder width).

You may think of most joints as a curved surface that fits inside another curved surface, or ball and socket in a few cases.

To be continued

Let's connect at info@gaiaadventures.com

Catherine D'Aoust at GAIA Adventures
www.gaiaadventures.com


Boot camp class open to men and women, Thursday nights, ongoing 6:00pm at Charleson Park, 999 Charleson Street & Laurel.

Is physical activity bad for knee joint health?

I am working with a very fit 50 year- old woman who is suffering from pain in her left knee. She is an active hiker and loves to travel. She often wonders, as do many of my older clients (as they perform squats): “is physical activity good or bad for the knees?” As a professional trainer, I believe that physical activity is a necessary component of a healthy life; but is this increase in physical activity leading to osteoarthritis?

What Does the Research say:
. there is strong evidence that physical activity leads to tibiofemoral
osteophytes (bony outgrowth covered by fibrocartilage)
. there is also strong evidence that there was no decrease in knee cartilage based on
radiological joint space narrowing

So What?
This research challenges the belief that if we exercise regularly, we are increasing our risk of getting osteoarthritis. We need to get moving because the benefits of doing so are much greater than just improved knee joint health.

To be continued

Let's connect at info@gaiaadventures.com

Catherine D'Aoust at GAIA Adventures
www.gaiaadventures.com


Boot camp class open to men and women, Thursday nights, ongoing 6:00pm at Charleson Park, 999 Charleson Street & Laurel.

Move those Hips

Do you spend a lot of time sitting at a desk, at a computer, or in front of your television? You are not alone. Many of us do lots of sitting; sitting can actually cause our hips muscles to tighten. Increased hip tightness can lead to less hip mobility and may actually add stress to your low back. As hip mobility is reduced, the hips may do less work so that the low back (lumbar) may be forced to work harder than is ideal.

Stretching the hips regularly can increase hip mobility and reduce the risk of back pain. Here is an easy to perform hip exercise that I recommend that may be used by anyone regardless of their fitness level or current condition.

EXERCISE: Wide Knees Side to Side

Starting Position:
Lying on you back with your knees bent and your feet hip width apart.

1. Drop you knees to one side until you feel light resistance.
2. Hold this end position for a second and drop the knees to the other side until you feel light resistance.
3. Perform 5 times on each side.

Progressions:
- Perform the exercises at different range of motions of hip abduction. Begin with 0 degrees and progress to 15, 30 and 45 degrees of hip abduction on both sides.

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures

Boot Camp class for nice and friendly people - ongoing Thursday night at 6:00pm Charleson Park, 999 Charleson Street & Laurel (off of 6th W, there is parking available). Join anytime, $60 for 4 sessions: open to men and women aged 19 and older.

Burning Fat: Part 2

Fat and weight loss is about burning lots of calories and cutting back on the number of calories consumed. When we are trying to get rid of those extra rolls of fat around our waist or hips, it matters little whether the calories burned during exercise come from fat or carbohydrates. Here are some good workouts to help you burn the fat:

Go Hard
Not only does interval training allow you to improve your fitness quickly; it is also more effective than continuous exercise for burning lots of calories during exercise and increasing your postworkout metabolic rate. Try one or two of these workouts each week:

. 5 x 2 minutes at 85%–90% maximum (max) heart rate (HR) with 2-minute active recovery periods
. 4 x 3 minutes at 80% max HR with 3-minute active recovery periods
. join a boot camp class

Each of these interval workouts should include a warm-up and a cool-down of at least 5 minutes in length.

Go Long
Long slow runs, walks, hikes or bike rides (≥ 1.5–2 hours at 65%–70% max HR) stimulate mitochondrial synthesis and promote the depletion of glycogen. Since carbohydrates are muscles’ preferred fuel, muscles “learn” how to use fat more effectively and over time become better fat-burning machines.

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures
Boot Camp class for nice and friendly people - ongoing Thursday night at 6:00pm Charleson Park, 999 Charleson Street & Laurel (off of 6th W, there is parking available). Join anytime, $60 for 4 sessions: open to men and women aged 19 and older.

Burning Fat: Myths and Facts

A popular myth is that there is a specific range of heart rates in which you must exercise to burn fat. Even many cardio machines display a “fat-burning zone” on their panels, encouraging people to exercise in a specific heart rate range. Have you ever wondered if you really have to exercise in a specific heart rate zone to lose fat? And what happens if you venture out of that zone? Jason R. Karp, PhD, writer and exercise physiologist who coaches recreational runners to Olympic hopefuls through his company, RunCoachJason.com, sheds light on this issue.

Fuel Use During Exercise
You use both fat and carbohydrates for energy during exercise, with these two fuels providing that energy on a sliding scale. During exercise at a very low intensity (e.g., walking), fat accounts for most of the energy expenditure. As exercise intensity increases up to the lactate threshold (level 8 or 9 out of a scale of 1 to 10), the contribution from fat decreases while the contribution from carbohydrates increases. When exercising just below the lactate threshold, you are using mostly carbohydrates. At the highest intensity of exercise, you are only burning carbohydrates.

If you exercise long enough (1.5–2 hours), your muscle carbohydrate (glycogen) content and blood glucose concentration become low. This metabolic state presents a threat to the muscles’ survival, since carbohydrates are muscles’ preferred fuel. When carbohydrates are not available, the muscles are forced to rely on fat as fuel.

Since more fat is used at low exercise intensities, people often assume that low-intensity exercise is best for burning fat. However at higher intensity, the rate of caloric expenditure and the total number of calories expended are much greater than they are when exercising at a lower intensity: so the total amount of fat used is also greater (IDEA Health and Fitness Association).

to be continued

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures www.gaiaadventures.com

Boot Camp class for nice and friendly people - ongoing Thursday night at 6:00pm Charleson Park, 999 Charleson Street & Laurel (off of 6th W, there is parking available). Join anytime, $60 for 4 sessions: open to men and women aged 19 and older.
Hike of the month - Lynn Loop Saturday July 16 at 1:00pm, call 604 329.1257 to register

Hike Lynn Loop in North Vancouver

If you are looking for a trail with some ups and downs, but is still “easy” Lynn Loop it is. Located in Lynn Headwaters park, the trail begins by crossing a short bridge over Lynn Creek. Enjoy the rushing water below and Mount Fromme towering in the background.

Turn right and follow the service road at the first signboard and then turn left at the trail leading uphill. The trail climbs for about 10 minutes and then levels out. You are in the coastal forest, surrounded by large Cedar and Hemlock trees. You meander along past mossy stumps and beautiful trees; you feel peaceful and grounded in nature.

After 2 km, you will reach a fork in the trail known as the Second debris chute. We will make our way down the hill towards the rushing water sound of Lynn Creek. The trail then levels out and follows the creek back towards the parking lot. You feel wonderful!

Come join me for my “hike of the month” on Saturday July 16 at 1:00pm (open to women aged 19 and older, cost is only $7 for you and $5 for you and a friend each). It’s a great way to enjoy summer and beautiful BC. Call or email me today to register at 604 329.1257.

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures
Boot Camp class for nice and friendly people - ongoing Thursday night at 6:00pm Charleson Park, 999 Charleson Street & Laurel (off of 6th W, there is parking available). Join anytime, $60 for 4 sessions.

10 Good Reasons to do Yoga - part 2

I watched a woman stretching and doing yoga poses at Sunset Beach last night and I was inspired. She seemed so strong and fluid in her movements. Yoga only takes a mat and you can build up your elasticity within days of practice. Here are 5 more good reasons to practice yoga:

6. Improves Balance: you change levels from up to down in asanas, stand on one leg bracing the other leg against you. It's great for balance.

7. Helps Body Awareness and promotes a sharper Mind: yoga prepares for focus on the present moment improving concentration, coordination, reaction time and memory.

8. Perfects Posture: yoga helps improve body alignment and may relieve back, neck, joint and muscle problems.

9. Cuts Stress: yoga encourages relaxation and lower levels of the stress hormone cortisol in the body. It helps lower blood pressure and reduces anxiety, depression, fatigue, asthma and insomnia.

10. Cardiovascular conditioning: gentle yoga practice can lower resting heart rate, increase endurance, and improve oxygen uptake during exercise.

So let's do it; let's practice yoga at least once or twice a week and enjoy better health.

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures
Boot Camp class for nice and friendly people - ongoing Thursday night at 6:00pm Charleton Park
Hike of the month: Lynn Loop, Saturday July 16, 1:00pm, 2 hours, $7 for you, bring a friend $5 each. Call or email to register 604 329.1257.