4 Ways to Revamp your Treadmill Workout

Are you feeling like you are in a workout rut? By shaking up your workout with new ideas, you can rediscover how fun a good workout can feel. The first thing to remember is that any workout is and can be what you make it. Your desire and effort will determine what kind of results you will get. The following are 4 ways to create your best treadmill workout ever!

1) Change up the pace - Are you a “creature of habit” and naturally press 3.8 mph every time you hop on the treadmill. Try a pyramid workout: walk at 3.3 mph for 1 min then pick it up to 3.5 mph for 1 minute, then go to 3.4 mph for 2 min and then 3.6 mph for 2 min, etc. You can continue up the pyramid until you reach a point where you cannot hold it comfortably. Slow down and go back down. Before you know it, you will be walking faster and getting a great workout.

2) Change the incline – Try a hill repeats workout using a program or create your own workout (2 degrees 1 min, 3 degrees 2 min, 4 degrees 3 min, 5 degrees 4 min, 6 degrees 5 min and come back down).

3) Engage in another activity while on the treadmill – try watching a good TV program if available, listen to your favorite ipod tunes, or try talking to the person next to you. Before you know it, your workout is complete and you feel fabulous.

4) Try a Run/Walk workout – walk 4 minutes to warm up. Then run 30 sec to 1 min and walk 3 minutes, repeat, for a total of 20 min, cool down by walking 5 minutes.

Tell me about your favorite workouts - let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures (Personal Training and Adventures for Women)
http://www.gaiaadventures.com
See you at Boot Camp tomorrow night at 6:00pm, Charleson Park (off of 6th W, parking available), only $7 to start ($60 for 4 sessions).

Eat-Lean and Clean

It is that time of year when we think about how we look in shorts or bathing suits; it can be stressful. Eat-Clean Diet author Tosca Reno says about his eating plan: “You will eat lean protein, complex carbs, and healthy fats. These practices keep your blood-sugar levels stable and keep you satisfied. The best part is that if you need to lose weight it will happen almost without you having to try.”

Following the lean eating strategy you need to fuel-up approximately every 2 to 4 hours with 20 grams of protein (every single fuel-up) if you are a woman. For men, you need to consume 2 servings or approximately 40 grams of protein during every fuel up.

What does 20 grams serving of protein look like? It is the size of the palm of your hand; here are good examples of 25 grams of protein:

5 to 7 egg whites
2 cups of low fat yogurt
1 cup of low fat cottage cheese
1 ounce soy protein powder
1 cup tofu
4 ounces skinless turkey breast
4 ounces of salmon
4 ounces of lean beef tenderloin
2 cups of cooked Quinoa
¾ cups almonds
1 cup soybeans
6 tbsp natural peanut butter
1 ½ cups of cooked lentils
adapted from the Eat-Clean diet cookbook.

Happy Eating and don't forget, exercise is also a great way to tone up and look great!

Boot camp class: for Nice and Friendly People: ongoing Thursday, 6:00pm to 7:00pm, Charleson Park (999 Charleson Street & Laurel, off of 6th W, there is parking available). Classes run weekly during the summer. You can join in anytime for only $60/4 classes, first time for only $7. Email or call 604 329.1257 to register.



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

Hike Lynn Canyon; on the road to good health

I love Vancouver for its numerous hiking trails everywhere that are so beautiful and so accessible. One of my favorite trails on the North Shore is the Lynn Canyon route. You can enjoy the thrill of crossing the Lynn Canyon suspension bridge (free and great views) and feel your “wild side”. Take the left trail after the bridge and head down the steps and rocky trail towards the popular Emerald Pools (also called 30-Foot pool). You are there in minutes; this is a favorite for both tourists and locals. It is a very large area with great spots for a picnic and it features a beautiful swimming hole. But take care here; the water is very cold and there is an undertow that can be fast and dangerous.

A very large stairway leads you up to the Pipe Bridge and onward towards Seymour Demonstration Forest and Rice Lake. The trail circles around the lake and has several different viewpoints of the lake and the surrounding wilderness; a great place to hang out and have a snack. Fishing is quite popular here as the lake is stocked with trout every year. It’s a welcome place to connect with nature and get a workout. The whole circuit should take you about 2 hours and is rated as easy.

Come join me on my Hike of the month, Saturday June 25, at 1:00pm, meet me at Lynn Canyon park, open to women aged 19 and older. It will be a blast!

Let's connect at info@gaiaadventures.com and tell me where you like to hike.

Catherine D'Aoust at GAIA Adventures
Boot camp tomorrow night at 6:00pm
Hike on Saturday at 1:00pm, 2 hours
http://www.gaiaadventures.com

Eat Lean: Protein is the "magic ingredient"

Protein is found in every cell, muscle and tissue of our body. It is often called the “building blocks” for muscles. A protein is a long train of amino acids linked together, joined by peptide bonds.

Proteins serve many roles in our body:
• they provide structure (ligaments, fingernails, hair)
• help in digestion (stomach enzymes),
• help in movement (muscles)
• play a part in our ability to see (the lens of our eyes is pure crystalline protein).

Eating lean protein will help you lose body fat, even without exercise. Eating protein is thermogenic and therefore increases metabolism. Protein sustains energy levels for extended periods of time; it gives us that full feeling when we eat a meal.

How much protein do we need to eat? The Canada Food Guide advises us to eat 2 meat (or alternative) servings a day if you are a woman and 3 servings if you are a man. One serving could be:
• 75 g (2.5 ounces) or ½ cup of cooked fish, shellfish, poultry or lean meat
• 175 ml (3/4 cup) cooked beans
• 2 eggs
• 30 ml (2 Tbsp) peanut butter

To be continued

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: Hike Lynn Canyon with women, Saturday June 25, 1 to 3 pm,only $7.00 for you, $5 for you and a friend. Discover the trail across Lynn Canyon, into Emerald Pools to Rice Lake and return; this is an easy introduction to hiking with some steps and elevation change. Call 604 329.1257 or email info@gaiaadventures.com to register.

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

Stand and Sleep like a Champ

The way we move, stand and sleep can all affect our body; our actions can contribute to back pain. If you stand in the same place for a long time, rest one foot on a low stool. Ensure that your shoes are comfortable and supportive (no high heels). Try to move your feet every 5 to 15 minutes. Keep good posture by standing with your head up, eyes level, shoulders straight, chest neutral, weight balanced evenly on both feet, and hips tucked in.

Experts recommend that we sleep on your side with your knees bent if you are subject to low back pain. I place a small pillow between my knees for extra support and comfort. Try not to sleep on your stomach. If you sleep on your back, place pillows under your knees to also relieve load on the low back. You may also consider using a special orthopedic pillow to support your neck, shoulders and back; check out http://www.healthnative.com/curing-neck-and-back-pain-during-sleep-with-orthopedic-pillows.html

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: Hike Lynn Canyon with women, Saturday June 25, 1 to 3 pm,only $7.00 for you, $5 for you and a friend. Discover the trail across Lynn Canyon, into Emerald Pools to Rice Lake and return; this is an easy introduction to hiking with some steps and elevation change. Call 604 329.1257 or email info@gaiaadventures.com to register.

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

Stretch like a Child

More than 80 percent of us will suffer from some sort of back problem some time during our lives. Some problems may be congenital, such as "sway back" or "scoliosis" (lateral curvature of the spine). We may suffer from an automobile accident, a fall, or sports injury (in which case the pain may subside, only to reappear years later). But most back problems are simply due to tension and muscular tightness, which come from poor posture, being overweight, inactivity, and lack of abdominal (core) strength.

The best way to take care of your back is to stretch and strengthen (with good technique and a variety of exercises) and watch how you stand, sit and sleep (more on that later). What we do, everyday, contributes to our health and wellness.

The Child Pose stretches the back, shoulders, hips, and ankles gently. It also helps reduce stress and fatigue.

Follow these simple instructions:
1. Kneel and sit on your feet with your heels pointing outward (or sit on blocks). Your knees should be separated, about the width of your hips.
2. Place your forehead on the floor, then swing your arms forward (or use a stability ball to support your hands and upper body)
3. Rest your forehead on the floor, allow your spine to lengthen, then swing your arms to your side.

Visit http://www.abc-of-yoga.com/yogapractice/childpose.asp for animation

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: Hike Lynn Canyon with women, Saturday June 25, 1 to 3 pm, only $7.00 for you, $5 for you and a friend. Discover the trail across Lynn Canyon, into Emerald Pools to Rice Lake and return; this is an easy introduction to hiking with some steps and elevation change. Call 604 329.1257 or email info@gaiaadventures.com to register.

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

Build your Core part 2

There are many great ways to build your core in the gym using the stability ball, bosu ball and your body weight. Here are two exciting ways to build your core in the outdoors: Nordic pole walking and Kayaking.

Nordic Walking, using the specially designed poles, not only work your legs, but also engages the abs (core), arms, shoulders, upper chest and back muscles. The poles provide additional support and help reduce stress in the knees and other joints. You can "pump up" the workout and have fun too. There are even special attachments to allow you to nordic walk on the trails.

I made the mistake of thinking that nordic walking was just a new trend and no better than walking; until I tried it. When you put a little effort into it and use good technique, it can work the "core" muscles very well. It also adds variety to your workout and can help you exercise while suffering from arthritis, back pain, heart condition, obesity, stress injury and more.

Kayaking is great exercise, providing both an aerobic workout and a core/upper body workout. You need to use good technique when paddling: hold the paddle with your elbows bent and use "push/pull" movement. It's also wonderful to be out there on the water, in nature, with good friends by your side. If you have not tried it - do so this year. You will not regret it.
Join me this weekend for an introduction to the sport.

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/

Hike of the month: Hike Lynn Canyon with women, Saturday June 25, 1 to 3 pm, only $7.00 for you, $5 for you and a friend. Discover the trail across Lynn Canyon, into Emerald Pools to Rice Lake and return; this is an easy introduction to hiking with some steps and elevation change. Call 604 329.1257 or email info@gaiaadventures.com to register.

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

Build your Core

The word “core” refers to the area of your body between your diaphragm and your pelvic floor. It includes all the joints of the lumbar spine as well as those of the low thorax (chest) and the pelvis. The major muscles of the core (deep muscles) are the pelvic floor muscles, transversus abdominis, multifidus and the diaphragm.

The deep core muscles function differently from the superficial core muscles (oblique abdominals, rectus abdominus and long back muscles). These muscles (deep core muscles) not only prepare us for movement but they work no matter what we do. They are not movement or direction dependent. The inner unit muscles work like a harmonious chord, in synergy with one another, as they anticipate the impending loads that are about to come.

Proper training of the core should focus on activation of the deep core muscles. Once the core is active, strong and functional, we can perform exercises that integrate the core with the rest of the body.


To be continued

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/

Hike of the month: Hike Lynn Canyon with women, Saturday June 25, 1 to 2 pm, only $7.00 for you, $5 for you and a friend. Discover the trail across Lynn Canyon, into Emerald Pools to Rice Lake and return; this is an easy introduction to hiking with some steps and elevation change. Call 604 329.1257 or email info@gaiaadventures.com to register.

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

I am getting my online presence in shape

As seen in the Vancouver Sun Small Business Section today

After 14 years in business, personal trainer Catherine D'Aoust looked around, realized the Vancouver fitness landscape was shifting once again and this time, she was being squeezed out.

Groupon-style group buying programs were lowering the value of fitness classes as customers followed the deals, competition had increased (the number of British Columbia Recreation and Parks registered fitness leaders, which includes trainers and instructors, had increased 24 per cent over the past year to about 2,000,) in a tight economy personal training was a luxury item, and on top of all that, and in the past year civic community centres had become rigorous in preventing private trainers from working on their property.

"Things have changed dramatically in the fitness world," said D'Aoust, 54.


Read more: http://www.vancouversun.com/news/Personal+trainer+gets+online+presence+shape/4872661/story.html#ixzz1O2cgRZ5e

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 Thursdays, 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