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).