What are the best ways to exercise and improve your bone health? Most Doctors and Personal Trainers will prescribe weight-bearing workouts that stress bones and muscles. It is about doing more than you do now in your everyday life. But what does weight-bearing mean exactly? If you think it means to run or jump and you have joint or bone density issues - you may be headed for trouble.
The term “weight-bearing” is used to describe exercises that work against the force of gravity i.e. think "body weight". Weight-bearing exercise is important for building strong bones. Having strong bones helps prevent osteoporosis (loss of bone density) and bone fractures later in life.
Examples of weight-bearing exercises include walking, jogging, hiking, climbing stairs, dancing and weight training. Swimming would not be considered a weight-bearing exercise since your weight is entirely supported by water. Similarly bicycling would also be considered low impact because of the support provided.
To be continued
Let's connect at info@gaiaadventures.com. Let me know if you have bone density issues or questions. I would love to help you.
Catherine D'Aoust at GAIA Adventures
An invitation to love your life
http://www.gaiaadventures.com
Monday, February 28, 2011
Monday, February 21, 2011
Body Ball: What is it and why should I care?
Most of us have seen “body balls” lying around in community centers and most private gyms. They are big, colourful, and work the core. If you are like many people, you may even have one around the home somewhere, usually stored in the closet or under your bed. You may not even know how to use it, or maybe you did once, and you now have forgotten how. Why should you care?
We are all striving to stay young and strong and fit. We even want to look good doing it. And why not? The answer is simple: use your body ball every other day and you can be strong, avoid back and joint pain and enjoy good balance.
The “body ball” (swiss ball or stability ball) is easy to use, fun and versatile. You can sit on it, lie on it, roll onto it, lean on it and get a major workout. You can exercise with the ball in your own home, at the best time for you, at low cost. Think “boot camp” without the sergeant type screaming at you.
I have been teaching and working with the body ball almost all of my professional life (14 years). I quickly became a fan when I felt and observed my “core” become strong and able to stabilize my body. The body ball gives you immediate feedback: when it moves other than in the direction intended, you are not activating your core. I would love to inspire you to use the body ball more frequently. I plan to share with you exercises and ideas to help you get started. Please email me about your experiences with the ball good or bad at info@gaiaadventures.com. I invite you to love your life.
We are all striving to stay young and strong and fit. We even want to look good doing it. And why not? The answer is simple: use your body ball every other day and you can be strong, avoid back and joint pain and enjoy good balance.
The “body ball” (swiss ball or stability ball) is easy to use, fun and versatile. You can sit on it, lie on it, roll onto it, lean on it and get a major workout. You can exercise with the ball in your own home, at the best time for you, at low cost. Think “boot camp” without the sergeant type screaming at you.
I have been teaching and working with the body ball almost all of my professional life (14 years). I quickly became a fan when I felt and observed my “core” become strong and able to stabilize my body. The body ball gives you immediate feedback: when it moves other than in the direction intended, you are not activating your core. I would love to inspire you to use the body ball more frequently. I plan to share with you exercises and ideas to help you get started. Please email me about your experiences with the ball good or bad at info@gaiaadventures.com. I invite you to love your life.
Wednesday, February 16, 2011
Abdominal action plan part two
PART TWO
Do these exercises two to three times a week. Aim for two sets of 20.
- Crunches.
Abdominal crunches on the floor are tough on your lower back. Instead, do your crunches with your lower back resting on an exercise ball. Sit on a large ball, then walk your feet forward until your lower back is resting on the ball. Now do your crunches. If your back gets sore, or the ball keeps rolling around, you're doing something wrong!
- The plank.
Lie face down on the ground. Now balance your body like a plank, on just your toes and elbows. Hold the position without allowing your lower back to sag and count to 10 or 20 seconds. This isometric exercise will do wonders for your core muscles.
- Hip stabilizer.
Stand facing a wall. Using a hand on the wall for stability, lift one leg forward, knee bent, then swing the leg back behind your body. Repeat 10 times each leg. This exercise, once known as the donkey kick, works the large glute muscles for a toned behind.
- Bridge.
Lie on your back on the floor, knees bent and together.
Slowly raise and lower your hips and pelvis, squeezing your butt muscles.
Let's connect at info@gaiaadventures.com - tell me about your challenges. Do you experience low back pain or neck pain? I can help you build your core.
Catherine at GAIA Adventures
www.gaiaadventures.com
Do these exercises two to three times a week. Aim for two sets of 20.
- Crunches.
Abdominal crunches on the floor are tough on your lower back. Instead, do your crunches with your lower back resting on an exercise ball. Sit on a large ball, then walk your feet forward until your lower back is resting on the ball. Now do your crunches. If your back gets sore, or the ball keeps rolling around, you're doing something wrong!
- The plank.
Lie face down on the ground. Now balance your body like a plank, on just your toes and elbows. Hold the position without allowing your lower back to sag and count to 10 or 20 seconds. This isometric exercise will do wonders for your core muscles.
- Hip stabilizer.
Stand facing a wall. Using a hand on the wall for stability, lift one leg forward, knee bent, then swing the leg back behind your body. Repeat 10 times each leg. This exercise, once known as the donkey kick, works the large glute muscles for a toned behind.
- Bridge.
Lie on your back on the floor, knees bent and together.
Slowly raise and lower your hips and pelvis, squeezing your butt muscles.
Let's connect at info@gaiaadventures.com - tell me about your challenges. Do you experience low back pain or neck pain? I can help you build your core.
Catherine at GAIA Adventures
www.gaiaadventures.com
Monday, February 14, 2011
Abdominal action plan
Do you want to get your abdominals in shape? Here is my two-part plan to guide you on your way to success.
PART ONE:
Burn off body fat with aerobic exercise.
Get on your bicycle, start swimming, walking or anything that'll get your heart rate up, for 30 minutes a day. You want to work hard enough that you're a little puffed, but can still carry on a conversation. I believe it's great to get the heart pumping for 30 seconds even if you're not very fit: use intervals of hard and easy for 30 seconds at a time - and work up to 1 minute and even 3 minutes intervals.
Try jumping from side to side or skip rope for 30 seconds.
Follow up with a squat exercise or standing push-up against the wall and then start all over again.
These explosive exercises are fun and get you feeling young and energetic.
PART TWO: to be presented in the next blog.
Let's connect at info@gaiaadventures.com. Do crunches hurt your back? Email me for some free modifications that can help you.
Catherine D'Aoust at GAIA Adventures
www.gaiaadventures.com
PART ONE:
Burn off body fat with aerobic exercise.
Get on your bicycle, start swimming, walking or anything that'll get your heart rate up, for 30 minutes a day. You want to work hard enough that you're a little puffed, but can still carry on a conversation. I believe it's great to get the heart pumping for 30 seconds even if you're not very fit: use intervals of hard and easy for 30 seconds at a time - and work up to 1 minute and even 3 minutes intervals.
Try jumping from side to side or skip rope for 30 seconds.
Follow up with a squat exercise or standing push-up against the wall and then start all over again.
These explosive exercises are fun and get you feeling young and energetic.
PART TWO: to be presented in the next blog.
Let's connect at info@gaiaadventures.com. Do crunches hurt your back? Email me for some free modifications that can help you.
Catherine D'Aoust at GAIA Adventures
www.gaiaadventures.com
Wednesday, February 9, 2011
Power Breakfast
Power Breakfast" means different things to different people. If you are an executive, this is a breakfast intended to be able to work long and hard every day. Power Breakfast to a bodybuilder or fitness enthusiast is different, but has the same basic principle: High-octane fuel for a demanding day.
If you are, like many of my clients, too busy to eat breakfast, or not feeling hungry first thing in the morning, know that you are missing out. Eating breakfast can actually help you lose weight, and feel energetic throughout the morning. When you wake up, you've probably not had any food for the past 8-12 hours. That means your blood sugar levels are way down, and you're possibly already in a state of ketosis. You need to eat breakfast. The size of your breakfast should be decided by your body size and overall caloric needs. If you're dieting, the concept of power breakfast might feel kind of ridiculous. However, it’s true, breakfast is for champions.
So what's a good breakfast, anyway? Frosted flakes, a blueberry muffin, and a Classic Coke? A breakfast high in carbohydrates and refined sugars leads to a sugar spike followed by energy crash. A better choice for breakfast would be to include a selection of protein, carbs, fat (!) and fiber, and plenty of fluid to keep you well hydrated.
A good balance to aim for is 25-40% protein, 50-65% carbs, and 10% fat. Fiber is good for digestion, and slows down the overall GI (sugar) value of the meal. Also keep in mind that complex carbs are better than simple for GI reasons. My breakfast of choice includes fresh fruit, low-fat yogurt and a little granola on top. Here are other sample breakfasts that could work for you, depending on body size. Once again, these are only generic samples - feel free to tailor to your taste and caloric needs.
Big Breakfast
1-2 cups of oatmeal porridge (2 cups dry) with low-fat milk , 4 scrambled egg whites with 1 or 2 yolks. 1 glass of orange juice, 1 banana, 2-3 glasses of water , 10 grams of fish oil/flax seed oil (capsules strongly recommended!).
Working-Your-Way-There Breakfast
1 large tuna sandwich on rough bread , 1 apple , 1 hard-boiled egg, 1 glass of orange juice, 2-3 glasses of water , 8 grams of fish oil/flax seed oil (capsules strongly recommended!).
Just-Starting-Out Breakfast
1-2 bowls of low-sugar raisin bran flakes with low-fat milk, 1 protein drink (Met Rx, Meso-Tech, or 1 fruit , 1 glass of apple juice or orange juice, 2-3 glasses of water , 5 grams of fish oil/flax seed oil (capsules strongly recommended!).
If you are, like many of my clients, too busy to eat breakfast, or not feeling hungry first thing in the morning, know that you are missing out. Eating breakfast can actually help you lose weight, and feel energetic throughout the morning. When you wake up, you've probably not had any food for the past 8-12 hours. That means your blood sugar levels are way down, and you're possibly already in a state of ketosis. You need to eat breakfast. The size of your breakfast should be decided by your body size and overall caloric needs. If you're dieting, the concept of power breakfast might feel kind of ridiculous. However, it’s true, breakfast is for champions.
So what's a good breakfast, anyway? Frosted flakes, a blueberry muffin, and a Classic Coke? A breakfast high in carbohydrates and refined sugars leads to a sugar spike followed by energy crash. A better choice for breakfast would be to include a selection of protein, carbs, fat (!) and fiber, and plenty of fluid to keep you well hydrated.
A good balance to aim for is 25-40% protein, 50-65% carbs, and 10% fat. Fiber is good for digestion, and slows down the overall GI (sugar) value of the meal. Also keep in mind that complex carbs are better than simple for GI reasons. My breakfast of choice includes fresh fruit, low-fat yogurt and a little granola on top. Here are other sample breakfasts that could work for you, depending on body size. Once again, these are only generic samples - feel free to tailor to your taste and caloric needs.
Big Breakfast
1-2 cups of oatmeal porridge (2 cups dry) with low-fat milk , 4 scrambled egg whites with 1 or 2 yolks. 1 glass of orange juice, 1 banana, 2-3 glasses of water , 10 grams of fish oil/flax seed oil (capsules strongly recommended!).
Working-Your-Way-There Breakfast
1 large tuna sandwich on rough bread , 1 apple , 1 hard-boiled egg, 1 glass of orange juice, 2-3 glasses of water , 8 grams of fish oil/flax seed oil (capsules strongly recommended!).
Just-Starting-Out Breakfast
1-2 bowls of low-sugar raisin bran flakes with low-fat milk, 1 protein drink (Met Rx, Meso-Tech, or 1 fruit , 1 glass of apple juice or orange juice, 2-3 glasses of water , 5 grams of fish oil/flax seed oil (capsules strongly recommended!).
Monday, February 7, 2011
Snowshoe Mount Hollyburn
Hiking on snowshoes on a winter trail: there is no better workout on a clear winter day. I have been snowshoeing long before it was ever popular. Back in Ottawa, I used to cross country ski and snowshoe on beautiful, rolling trails of Gatineau Park. The snowshoes back then were wide and almost comical looking. They had webbing and long tails and it felt like you were riding a horse as you traveled along, legs splayed out to accommodate the wide girth of the shoes.
Snowshoes today are light, sleek and easy to use. It is a joy to strap them on to my winter snowshoes and head out to adventure. One of my favorite trails for snowshoeing is Mount Hollyburn located in Cypress Nordic park. It has all the requirements of a great adventure: it is challenging (steep) and has great views on top.
Follow the sign for the trailhead next to the bus pick-up location in the Nordic ski area. As part of the BC park system, this trail is free. The hike is incredible and takes you past a coastal forest full of spruce, fir and cedar trees. The mountain will wind and bend and the trail is a steady climb, but is never “Grouse Grind-like”. Once you come up into the mountain side there is a big clearing where you will be able to enjoy a fabulous view of Vancouver; this is the boundary where the cross country ski trails end and the backcountry area begins. If you are lucky you can catch some backcountry skiers “telemarking” gracefully as they make their way down the mountain. But don’t stop there.
Now the trail becomes very steep and requires an effort and commitment to reach the top. I suggest you take small, steady steps, and don’t forget to “kick’ in” to engage your snowshoe cleats, as you make your way to the top. The view from the top of Mount Hollyburn is breathtaking, with a 360 panoramic view of the nearby mountains, the city and the Strait of Georgia.
And the best part is “glissade” or bum sliding your way down. Come join me on Feb 12 as I take a group of women with me on this wonderful adventure or go at it on your own with friends. It’s a blast. Email me at info@gaiaadventures.com if you have done this adventure before and let me know what you think about snowshoeing. Check out my website if you would like to know more about this adventure at www.gaiaadventures.com.
Snowshoes today are light, sleek and easy to use. It is a joy to strap them on to my winter snowshoes and head out to adventure. One of my favorite trails for snowshoeing is Mount Hollyburn located in Cypress Nordic park. It has all the requirements of a great adventure: it is challenging (steep) and has great views on top.
Follow the sign for the trailhead next to the bus pick-up location in the Nordic ski area. As part of the BC park system, this trail is free. The hike is incredible and takes you past a coastal forest full of spruce, fir and cedar trees. The mountain will wind and bend and the trail is a steady climb, but is never “Grouse Grind-like”. Once you come up into the mountain side there is a big clearing where you will be able to enjoy a fabulous view of Vancouver; this is the boundary where the cross country ski trails end and the backcountry area begins. If you are lucky you can catch some backcountry skiers “telemarking” gracefully as they make their way down the mountain. But don’t stop there.
Now the trail becomes very steep and requires an effort and commitment to reach the top. I suggest you take small, steady steps, and don’t forget to “kick’ in” to engage your snowshoe cleats, as you make your way to the top. The view from the top of Mount Hollyburn is breathtaking, with a 360 panoramic view of the nearby mountains, the city and the Strait of Georgia.
And the best part is “glissade” or bum sliding your way down. Come join me on Feb 12 as I take a group of women with me on this wonderful adventure or go at it on your own with friends. It’s a blast. Email me at info@gaiaadventures.com if you have done this adventure before and let me know what you think about snowshoeing. Check out my website if you would like to know more about this adventure at www.gaiaadventures.com.
Wednesday, February 2, 2011
Stretch at your desk
It is normal to feel pain in your neck, elbows or wrists, lower back, if you sit at a desk all day. I trained a female lawyer for a while that barely left her desk during her ten hours long day. She suffered from arthritis and had stiff and tight neck and back. What can you do to stop the pain and feel better? Stretch, stretch often, and you don’t even have to leave your desk.
Stretching improves our circulation, lengthens the muscles, allows our joints to move. It’s true “motion is lotion”. Don’t worry about warm or cold muscles: these stretches are so gentle; they cannot help but to feel good and do well for you.
There are some wonderful books out there to help you stretch. My favorite is Bob Anderson’s Stretching. The book is full of easy to follow, well-illustrated exercises that you can do anywhere. For best results stretch often, even a few seconds can help. Here are stretches for traveler’s that I think also work well at your desk: http://www.shelterpub.com/_fitness/_stretching/travelers.pdf.
Try them out and let me know how you feel about them – email me at info@gaiaadventures.com.
Catherine D'Aoust - GAIA Adventures
Stretching improves our circulation, lengthens the muscles, allows our joints to move. It’s true “motion is lotion”. Don’t worry about warm or cold muscles: these stretches are so gentle; they cannot help but to feel good and do well for you.
There are some wonderful books out there to help you stretch. My favorite is Bob Anderson’s Stretching. The book is full of easy to follow, well-illustrated exercises that you can do anywhere. For best results stretch often, even a few seconds can help. Here are stretches for traveler’s that I think also work well at your desk: http://www.shelterpub.com/_fitness/_stretching/travelers.pdf.
Try them out and let me know how you feel about them – email me at info@gaiaadventures.com.
Catherine D'Aoust - GAIA Adventures
Tuesday, February 1, 2011
Who am I and where am I going
You never know where your life will lead you and the person you will become when you start your own business. Who is Catherine today and is she still following her dreams?
Almost 14 years ago I left a well-paying, secure, professional position as an Aeronautical Engineer for Transport Canada. Many thought that I must have been crazy; some thought that I was evolved. In the end, it is always about how you feel about yourself that truly matters. I felt fabulous!
I looked at my life and I determined that I was not happy. My work life, although challenging at times, was becoming mundane and repetitive. I had worked for the public service for about 12 years when I left. The government has a way of “grinding you down”. It rarely rewards initiative and creativity or even hard work. I was spending my days in an overly bright office, staring at a computer screen, typing, filing, processing, and doing little original work. I needed to break free. I wanted to touch my true potential. That meant a meaningful life and to be more involved with people. I needed freedom and connection with nature and the outdoors.
That desire led me to create GAIA Adventures, a fitness and adventures business that guides and empowers women to love their lives. Through outdoor adventures (hiking, kayaking), personal training and body ball workshops, I have made an impact on hundreds of womens lives. And I am only getting started. I realize that I need to take new chances and learn new skills in order to grow and develop. As my business grows, so do I grow, and with it does my chance to help you.
Please join me as I begin my journey with regular blogs on fitness, wellness, adventures and more. I would like to find out from you what your challenges are? What are your dreams? Where are you headed? Let’s connect at info@gaiaadventures.com.
And in case you were wondering – Catherine is happy, strong and a fit 54 year-old. And yes, I am still following my dreams.
Almost 14 years ago I left a well-paying, secure, professional position as an Aeronautical Engineer for Transport Canada. Many thought that I must have been crazy; some thought that I was evolved. In the end, it is always about how you feel about yourself that truly matters. I felt fabulous!
I looked at my life and I determined that I was not happy. My work life, although challenging at times, was becoming mundane and repetitive. I had worked for the public service for about 12 years when I left. The government has a way of “grinding you down”. It rarely rewards initiative and creativity or even hard work. I was spending my days in an overly bright office, staring at a computer screen, typing, filing, processing, and doing little original work. I needed to break free. I wanted to touch my true potential. That meant a meaningful life and to be more involved with people. I needed freedom and connection with nature and the outdoors.
That desire led me to create GAIA Adventures, a fitness and adventures business that guides and empowers women to love their lives. Through outdoor adventures (hiking, kayaking), personal training and body ball workshops, I have made an impact on hundreds of womens lives. And I am only getting started. I realize that I need to take new chances and learn new skills in order to grow and develop. As my business grows, so do I grow, and with it does my chance to help you.
Please join me as I begin my journey with regular blogs on fitness, wellness, adventures and more. I would like to find out from you what your challenges are? What are your dreams? Where are you headed? Let’s connect at info@gaiaadventures.com.
And in case you were wondering – Catherine is happy, strong and a fit 54 year-old. And yes, I am still following my dreams.
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