Activate your Pelvic Floor

The pelvic floor forms a bowl at the bottom of your torso and is vitally important to pelvic stability. The pelvic floor assists in stabilizing the position of the pelvic organs as load is transferred through the pelvis; it is part of the “core”. Pelvic floor exercises are also called “Kegel exercises”, after Dr Arnold Kegel who developed them.

In order to train them you first need to identify your pelvic floor muscles. Try to tighten your muscles around your vagina and back passage and lift up, as if you’re stopping yourself passing water and wind at the same time. A quick way of finding the right muscles is to try to stop the flow of urine when you’re in the toilet.

To contract the muscles do the following:

SLOW CONTRACTIONS
• Lift your pelvic floor muscles to a count of 10
• Hold the muscles tight for 10 seconds
• Relax the muscles and rest for 10 seconds
• Repeat the contractions up to 10 times (slowly)

Try not to hold your breath, tighten your abdominals, thigh or buttock muscles – you’ll be using the wrong muscle groups.

FAST CONTRACTIONS
• Lift your pelvic floor muscles quickly
• Hold the contraction for 1 second
• Relax the muscles and rest for 1 second
• Repeat the contractions 10 X

Try to do 1 set of slow exercises and 1 set of fast contractions between 2 to 6 times a day, everyday.

Email me your questions and concerns at info@gaiaadventures.com. I am here to help train you.


UPCOMING EVENTS:
Boot camp class: for Nice and Friendly People: ongoing Thursday, 6:00pm to 7:00pm False Creek park. Classes run weekly during the summer. You can join in anytime for only $50/4 classes. Email or call 604 329.1257 to register

Kayak Rocky Point with Women: Saturday June 11, 2011, sign up online https://secure.in-vancouver.com/secure/gaiaadventures.com/



Catherine D'Aoust at GAIA Adventures, Personal Training and Body Ball Workshops
http://www.gaiaadventures.com
604 329.1257
An invitation to love your life

Get on the Ball

My favorite tool to build core strength is the stability ball. When you sit on the ball, your core (deep abdominal muscles) immediately contracts to keep you in balance. Good stability and basic core function are required before you begin to train on the ball. And by training with the ball you can build greater stability, balance and function.

There are many ways to train on the ball.

Weight training. Use the stability ball as your 'weight bench' (supporting function) to add difficulty to the movements and incorporate the muscles of your legs, butt and abs.

Abdominal training. Use the stability ball to perform trunk stability movements (with or without a second ball). Sit on exercise ball, activate the core, lift one leg (keep it at hip level) and hold for 5 seconds. You can then lift the other leg. To progress, add opposite arms (either fully extended or bent as shown below).

My Body Ball Workout DVD presents a full range of core abdominal exercises – check out http://www.youtube.com/watch?v=DGx3REWxnFQ. To help you with your training, you may order the DVD for only $20.00 (spring sale price) plus the cost of shipping and handling (http://www.gaiaadventures.com/dvd.html for additional information).

Email me your questions and concerns at info@gaiaadventures.com. I am here to help you train you.


UPCOMING EVENTS:
Boot camp class: for Nice and Friendly People: ongoing Thursday, 6:00pm to 7:00pm False Creek park. Classes run weekly during the summer. You can join in anytime for only $50/4 classes. Email or call 604 329.1257 to register

Hike of the month: Saturday May 28, at 1:00pm, Pacific Spirit Park trails, open to women aged 19 and older ($7 for 2 hours). To register for this hike, email me at info@gaiaadventures.com or call 604 329.1257 (max 15).

Kayak Rocky Point with Women: Saturday June 11, 2011, sign up online https://secure.in-vancouver.com/secure/gaiaadventures.com/



Catherine D'Aoust at GAIA Adventures
http://www.gaiaadventures.com (click here to access my blog, Facebook and Twitter links)

Get into Hiking

If you can walk for about 1.5 hours without resting, you have built up some stamina; you are ready to tackle a short hike. I would recommend hiking the trails in Pacific Spirit Park (UBC) or on the North Shore, Seymour Demonstration forest and Lynn Canyon next on your way to your Hiking lifestyle.

In Pacific Spirit Regional Park there is a unique blend of ocean views, ravines and creeks and fabulous coastal forest. I like to start my hike from Spanish Banks where I can get a quick stretch on the beach to warm-up and prepare for the adventure. Park at the 2nd to last parking lot on Marine Drive heading up to UBC; it’s one of the few places left in the city where it's still free to park.

The trail begins with a climb up a winding dusty trail. Vine Maple, Elderberry, Western Hemlock and Salmonberry bushes surround you as you make your way up the trail. As you continue along Spanish, the trail meanders and levels off; a quick look back and you can see the beach, ocean and mountains urging you on.

Come join me on my Hike of the month, Saturday May 28, at 1:00pm, Pacific Spirit Park trails, open to women aged 19 and older. It's a 2 hours hike, suitable for most fitness levels and ages, in this beautiful coastal forest. To register for this hike, email me at info@gaiaadventures.com or call 604 329.1257 (max 15).

Let's connect at info@gaiaadventures.com or visit my website http://www.gaiaadventures.com and link to my past blogs, Twitter and Facebook.


UPCOMING EVENTS:
Boot camp class: for Nice and Friendly People: ongoing Thursday, 6:00pm to 7:00pm False Creek park. Classes run weekly during the summer. You can join in anytime for only $50/4 classes. Email or call 604 329.1257 to register

Hike of the month: Saturday May 28, at 1:00pm, Pacific Spirit Park trails, open to women aged 19 and older. To register for this hike, email me at info@gaiaadventures.com or call 604 329.1257 (max 15).

Kayak Rocky Point with Women: Saturday June 11, 2011, sign up online https://secure.in-vancouver.com/secure/gaiaadventures.com/



Catherine D'Aoust at GAIA Adventures, Personal Training and Body Ball Workshops
http://www.gaiaadventures.com
604 329.1257
An invitation to love your life

Try Kayaking, Feel the Freedom

There is an outdoor sport that has been around for a while, where woman often dominate the field (especially at recreation level). It’s kayaking –“a kayak is a small human-powered boat that traditionally has a covered deck, and one or more cockpits, each seating one paddler who strokes a double-bladed paddle” (Wikipedia).

Imagine yourself seated at water level, in a narrow cockpit, legs pressed out to the sides to stabilize your boat, and you are beginning to get the idea of kayaking. You need to engage your core and back muscles to paddle effectively. You turn the boat with your rudder; you can go as fast or as slow as you like. On the water, it’s quiet and sublime; swimming seals pop up next to you, wanting to play. There are shores to hug and explore, colourful starfish to marvel at, and if you are lucky, you will be see the jellyfish drift by you as you glide along the surf.

There are many wonderful kayaking companies and tours out there to try: Ecomarine Ocean Kayak Centre (Jericho and Granville Island) Deep Cove Kayaking and Rocky Point Kayaking. GAIA Adventures is offering an introduction to kayaking, women only, in Burrard Inlet and Indian Arm (sheltered and fabulous) on Saturday June 11, 2011 http://www.gaiaadventures.com/adventures.html#kayak. See you out there.

UPCOMING EVENTS:
Boot camp class: for Nice and Friendly People: starting Thursday May 19, 6:00pm to 7:00pm False Creek park. Classes run weekly during the summer. You can join in anytime.

Hike of the month: Saturday May 28, at 1:00pm, Pacific Spirit Park trails, open to women aged 19 and older. Join me on a 2 hours hike, suitable for all fitness levels and ages, in this beautiful coastal forest. To register for this hike, email me at info@gaiaadventures.com or call 604 329.1257 (max 15).



Catherine D'Aoust at GAIA Adventures, Personal Training and Body Ball Workshops
http://www.gaiaadventures.com
604 329.1257
An invitation to love your life

Eat your Veggies part 2

Did you know that there are good veggies (or fruit ) choices out there, and there are bad choices? Some products, with "vegetable" or "fruit" in their names or on their packaging, are composed mainly of fat or sugar or are very high in salt. Fruit candies, vegetable chips, fruit jams or spreads, ketchup, as well as vegetable or fruit drinks or punches do not belong in the Vegetables and Fruit food group. Similarly fruit juices or "beverages" may contain only a small amount of real vegetable or fruit juice. To eat healthy, you have to read the label and assess each choice.

Dark green vegetables are important sources of folate; they boost cell production which reduces anemia and increases brain function. Examples include arugula, asparagus, broccoli, brussels sprouts, collards, fresh parsley, green peas, mustard greens, romaine lettuce and spinach.

Orange vegetables are rich in carotenoids such as betacarotene, which the body converts to vitamin A; it helps with vision, bone growth, reproduction, cell division and regulates the immune system. These include carrots, pumpkins, orange-coloured squash and sweet potatoes.

Some orange-coloured fruit such as apricots, cantaloupe, mango and papaya are also important sources of carotenoids; they can help prevent cancer. People can eat them in place of an orange vegetable. Oranges, though a good source of nutrients such as folate and vitamin C, are not a good source of carotenoids.

Eat at least one dark green and one orange vegetable each day...You can do it, wherever you are - at home, at school, at work or when eating out!

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


UPCOMING EVENTS:
Boot camp class: for Nice and Friendly People: starting Thursday May 19, 6:00pm to 7:00pm False Creek park. Try this outdoors class that is geared for less impact and less strain, but delivers great gains. Classes run weekly during the summer. You can join in anytime. Register for 4 classes, only $50 (includes taxes) special introductory price, valid over 60 days period. Call or email today (max 12).

Hike of the month: Saturday May 28, at 1:00pm, Pacific Spirit Park trails, open to women aged 19 and older. Join me on a 2 hours hike, suitable for all fitness levels and ages, in this beautiful coastal forest. Cost is $7 for you or bring a friend and each pay $5 each. You get a warm-up, 3 strength moves and stretches to help you hike stronger, with an experienced and qualified personal trainer and guide. To register for this hike, email me at info@gaiaadventures.com or call 604 329.1257 (max 15).



Catherine D'Aoust at GAIA Adventures, Personal Training and Body Ball Workshops
http://www.gaiaadventures.com
604 329.1257
An invitation to love your life

Eat your Veggies

You remember your Mother always said “eat your veggies”; it’s so true - vegetables and fruit deliver important nutrients such as vitamins, minerals and fibre. They usually are low in fat and calories. Eating lots of vegetables and fruit regularly may also help lower your risk of heart disease and cancer.

Vegetables and fruit provide essential nutrients in the form of: carbohydrate, vitamins A and C, potassium, magnesium and some B vitamins such as folate. These nutrients work together, with other naturally occurring components in vegetables and fruit, to provide overall health benefits.

Did you know that vegetables and fruit make up the largest arc of Canada’s Food Guide rainbow? For Female Adults aged 19 to 50 years old the recommended servings per day of vegetables and fruit is 7 to 8 (for men it is 8 to 10). What is a Food Guide Serving of Vegetables and Fruit? Visit http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/choose-choix/fruit/serving-portion-eng.php

Have at least one vegetable or fruit at every meal and as a snack and you will meet your daily requirements. Other good tips to follow are:

• Eat at least one dark green and one orange vegetable each day: go for broccoli, romaine lettuce or spinach.
• Choose vegetables and fruit prepared with little or no added fat, sugar or salt: enjoy vegetables steamed, baked or stir-fried instead of deep fried.

So yes, Mom was right after all. Enjoy your food and live well.
To be continued


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


UPCOMING EVENTS:
Boot camp class: for Nice and Friendly People: starting Thursday May 19, 6:00pm to 7:00pm False Creek park. Try this outdoors class that is geared for less impact and less strain, but delivers great gains. Classes run weekly during the summer. Register for 4 classes, only $50 (includes taxes) special introductory price, valid over 60 days period. Call or email today (max 12).

Hike of the month: Saturday May 28, at 1:00pm, Pacific Spirit Park trails, open to women aged 19 and older. Join me on a 2 hours hike, suitable for all fitness levels and ages, in this beautiful coastal forest. Cost is $7 for you or bring a friend and each pay $5 each. You get a warm-up, 3 strength moves and stretches to help you hike stronger, with an experienced and qualified personal trainer and guide. To register for this hike, email me at info@gaiaadventures.com or call 604 329.1257 (max 15).



Catherine D'Aoust at GAIA Adventures, Personal Training and Body Ball Workshops
http://www.gaiaadventures.com
604 329.1257
An invitation to love your life

Strength training for hiking

Not only do you need strong legs for Hiking but you also need a strong core to keep you injury free and able to carry load easily. As you train your cardiovascular system with your walking to build your stamina, you can also begin regular strength training as well.

Squats are a great exercise that can be done with or without weights. Place your feet shoulder width apart, extend your arms and slowly squat down until your thighs are parallel to the floor. Now slowly return to a standing position. Start off slowly and perform 10 squats 2 times (2 sets) every other day. Build up to 20 squats (adding 2 per week) up to 3 sets, every other day.

Your back and core muscles also need to be trained for hiking efficiency and power. Try the plank exercise for core strengthening. In the push-up position, on your hands and toes, hold your body parallel to the floor for 20 seconds to begin, and work up to 1 minute holds (adding 10 seconds per week) every other day.

For your back, begin back extension exercises: lying face down on the floor, place the hands on the side of your head, contract the abs and lift the torso and arms together up off the floor. Lower and repeat for 1-3 sets of 10 to 15 reps total.

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


UPCOMING EVENTS:
Hike of the month: Saturday May 28, at 1:00pm, Pacific Spirit Park trails, open to women aged 19 and older. Join me on a 2 hours hike, suitable for all fitness levels and ages, in this beautiful coastal forest. Cost is $7 for you or bring a friend and each pay $5 each. You get a warm-up, 3 strength moves and stretches to help you hike stronger, with an experienced and qualified personal trainer and guide. To register for this hike, email me at info@gaiaadventures.com or call 604 329.1257 (max 15).

Boot camp class: for Nice and Friendly People: starting Thursday May 19, 6:00pm to 7:00pm False Creek park. Try this outdoors class that is geared for less impact and less strain, but delivers great gains. Classes run weekly during the summer. Register for 4 classes, only $50 (includes taxes) special introductory price, valid over 60 days period. Call or email today (max 12).


Catherine D'Aoust at GAIA Adventures, Personal Training and Body Ball Workshops
http://www.gaiaadventures.com
604 329.1257
An invitation to love your life

Boot camp classes till rule

According to the American College of Exercise, Boot camp-style workouts will remain popular among consumers based on its intensity and efficiency. Small-group workouts also is among the top 10 trends for 2011: “whether through personal training, strength training, cardiovascular exercise, or sessions for older adults, small group sessions will be “in” as a way to socialize, cut costs and stay motivated.”

A fitness boot camp combines calisthenics and body weight exercises with interval training and strength training. There are a variety of styles of boot camps; most are designed in a way that pushes the participants harder than they’d push themselves.

A typical boot camp class would include a warm-up of about 5 to 10 minutes long. A 30 to 40 minute workout with:
• push ups
• plyometric exercises
• interval training
• squats
• lunges
• jumping jacks
• speed training with sprints
• core strength
• obstacle courses
• cool down and stretching

A good boot camp class creates a spirit of teamwork, group support and fun. In order to accomplish this, the leader adjusts the level and content to meet specific goals and limitations. Some boot camp classes offer high levels of difficulty, with people screaming at you, that are dominated by younger people who have different goals and needs than you.

My new Boot camp class: for Nice and Friendly People – offers an alternative choice, for a small group of women interested in: less impact, more inclusive, fun, good workout, camaraderie and support, competent and experienced leadership.

Starting Thursday May 19 at 6:00pm to 7:00pm, False Creek Park, only $50 (includes taxes) special introductory price for 4 sessions. Register today by calling 604 329.1257 or email me at info@gaiaadventures.com.

Let's connect at info@gaiaadventures.com. I would love to hear about your adventures.

UPCOMING EVENTS:
Hike of the month: Saturday May 28, at 1:00pm, Pacific Spirit Park trails, open to women aged 19 and older. Join me on a 2 hours hike, suitable for all fitness levels and ages, in this beautiful coastal forest. Cost is $7 for you or bring a friend and each pay $5 each. You get a warm-up, 3 strength moves and stretches to help you hike stronger, with an experienced and qualified personal trainer and guide. To register for this hike, email me at info@gaiaadventures.com or call 604 329.1257 (max 15).

Boot camp class: for Nice and Friendly People: starting Thursday May 19, 6:00pm to 7:00pm False Creek park. Try this outdoors class that is geared for less impact and less strain, but delivers great gains. Classes run weekly during the summer. Register for 4 classes, only $50 (includes taxes) special introductory price, valid over 60 days period. Call or email today (max 12).


Catherine D'Aoust at GAIA Adventures
http://www.gaiaadventures.com
604 329.1257
An invitation to love your life

Hiking - how do I prepare for a hike? part 2

When I first started hiking, some 30 years ago, I knew very little about the outdoors and the sport. I made some classic mistakes starting first with my gear and my fitness, not to mention my “route finding”. On my first hike I wore running shoes. I hiked the famous Garibaldi Lake trail (near Whistler), all on my own, wearing running shorts and sweats (cotton), with nothing but water (Nalgene bottle), trail mix and my “103 Hikes” book in my daypack. It was a hot June day in the city – translation – there was snow on the trail in no time. People passed me, fully equipped with backcountry skis and snowshoes and fully loaded daypacks. Needless to say, I got some strange looks.

I only made it to about 3 km or so on the trail before the cold and slippery, snowy conditions turned me back. I had learned some valuable lessons: plan your trip (have a map and trail description with you, be prepared for the season including altitude and weather conditions). Many trails have snow on them until August, especially at higher altitudes; it is the mountains after all. Have the right gear: good sturdy boots, wind-proof water resistant layers, warm hat and gloves.

But the amazing thing is, despite my poor planning and lack of equipment, I loved it. I loved the “big trees”, giant red cedars, hemlock and spruce adorning the trail. I loved the fresh air and that feeling of “freedom” that comes once you escape the city. I loved the hard work too: feeling my heart beating fast, sweat dripping off my brow, legs pumping, being really alive and vital. I invite you to follow along as I share my stories and tips on how you too, can love your life.


Let's connect at info@gaiaadventures.com. I would love to hear about your adventures.

UPCOMING EVENTS:
Hike of the month: Saturday May 28, at 1:00pm, Pacific Spirit Park trails, open to women aged 19 and older. Join me on a 2 hours hike, suitable for all fitness levels and ages, in this beautiful coastal forest. Cost is $7 for you or bring a friend and each pay $5 each. You get a warm-up, 3 strength moves and stretches to help you hike stronger, with an experienced and qualified personal trainer and guide. To register for this hike, email me at info@gaiaadventures.com or call 604 329.1257 (max 15).

Bootcamp class: for Nice and Friendly People: starting Thursday May 19, 6:00pm to 7:00pm False Creek park. Try this outdoors class that is geared for less impact and less strain, but delivers great gains. Classes run weekly during the summer. Register for 4 classes, only $50 (includes taxes) special introductory price, valid over 60 days period. Call or email today (max 12).


Catherine D'Aoust at GAIA Adventures
http://www.gaiaadventures.com
604 329.1257