Get more from your workout

You have just finished a long, steady state cardiovascular workout: 60 minutes of walking, hiking, swimming or cycling. Studies have shown that you can actually increase your appetite when doing long, steady-state cardo. So let's say you burned 250 calories using cardio, but your appetite caused you to eat 350 more calories than usual due to your appetite. That's a surplus of 100 calories each day. But there's good news. Studies have also shown that intervals and/or finishers burn even more calories than steady-state cardio, without affecting your appetite. So after a 30 to 40 minutes of steady-state cardio, do the following circuit twice, resting for 20 seconds between circuits: 1. Jumping Jacks or Lateral jumps (6 each) 2. Decline Push-ups (10) The decline push-up is performed just like a regular push-up, but your feet rest on an elevated base, such as an aerobic step or a weight bench. Support your weight on your hands that are placed just slightly wider than shoulder width. Your body should form a straight line, with your abs slightly engaged as if bracing for a punch. Tighten your buttocks to prevent sinking your lower back and align your head with your spine to form a straight line. Avoid looking forward or leading with your head. Keep your elbows at a 45-degree angle with the body.

3. Inclined Rows (10) Using a neutral grip, lean into an incline bench. Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be your starting position. Retract the shoulder blades and flex the elbows to row the dumbbells to your side. Pause at the top of the motion, and then return to the starting position.

4. KB/DB Swings (20) The king of exercises—the two-handed kettlebell swing—is all you need for dramatic changes. • Stand with your feet 6–12 inches outside of shoulder width on either side, each foot pointed outward about 30 degrees. • Keep your shoulders pulled back (retracted) and down to avoid rounding your back. • The lowering movement (backswing) is a sitting-back-on-a-chair movement, not a squatting- down movement. • Do not let your shoulders go in front of your knees at any point. • Imagine pinching a penny between your butt cheeks when you pop your hips forward.

With a finisher like above, you’re using different muscle groups and you’re doing it in less time. This allows you to burn fat with less risk for injury. By using a strategic combination of conditioning moves and core exercises, along with incomplete recovery, you have set up your body to burn more fat, along with safely strengthening your core. (Source Mike Whitfield, CFNC from Georgia). Let's connect at gaiaadventures@shaw.ca Catherine D'Aoust Kinesiologist, Personal Training, Sign up for a session today! http://www.gaiaadventures.com 604 329.1257

Guidelines for Exercise

As a personal trainer I often get asked, how much exercise do I need? Now that I am in my 50's can I continue to run or will I harm my knees? And more... I have been running for over 30 years and am still running and going strong, now at 55 years-old. I run only twice a week now, largely due to a high arch problem in my left foot, but I also exercise daily: bike on Mondays, run on Tuesdays and Thursdays, strength train on Wednesdays, swim on Fridays and strength train/hike on the weekend. And I am thinking of incorporating a yoga class once a week. I feel and look great! The scientific evidence demonstrating the beneficial effects of exercise is indisputable, and the benefits of exercise far outweigh the risks in most adults. A program of regular exercise that includes cardiorespiratory, resistance, flexibility, and neuromotor exercise training beyond activities of daily living to improve and maintain physical fitness and health is essential for most adults. The ACSM recommends that most adults engage: . moderate-intensity cardiorespiratory exercise training for at least 30 min or more daily, up to 5 days per week for total of ≥150 min per week . vigorous-intensity cardiorespiratory exercise training for at least 20 min, 1 to 3 days per week (≥75 min·wk) or a combination of moderate- and vigorous-intensity exercise to achieve a total energy expenditure of ≥500-1000 MET·min per week. On 2-3 days per week, adults should also perform resistance exercises for each of the major muscle groups, and neuromotor exercise involving balance, agility, and coordination. Crucial to maintaining joint range of movement, completing a series of flexibility exercises for each the major muscle-tendon groups (a total of 60 s per exercise) on at least 2 days per week is recommended. The exercise program should be modified according to an individual's habitual physical activity, physical function, health status, exercise responses, and stated goals. Adults who are unable or unwilling to meet the exercise targets outlined here still can benefit from engaging in amounts of exercise less than recommended. In addition to exercising regularly, there are health benefits in concurrently reducing total time engaged in sedentary pursuits and also by interspersing frequent, short bouts of standing and physical activity between periods of sedentary activity, even in physically active adults. (Reference American College of Sport Medicine).

Let's connect at gaiaadventures@shaw.ca Catherine D'Aoust Kinesiologist, Personal Training, Sign up for a session today! http://www.gaiaadventures.com 604 329.1257

Neck Strengthening exercises

If you suffer from neck pain, you also need to include neck strengthening exercises. The scalene and suboccipital muscles are most effectively stretched in conjunction with strengthening of the weakened postural muscles, including the upper thoracic extensors and the deep cervical flexors. The following neck strengthening exercises can help relieve neck pain: CHIN TUCK:

One of the most effective exercises for treating neck pain is the chin tuck exercise. It not helps to pull the head back into alignment over the shoulders (upper thoracic extensors) but it also stretches the scalene and suboccipital muscles. To perform the exercise for the first time it is often recommended that you stand with the spine up against a wall and the feet out about 3 inches from the bottom of the wall (figure 1). . Keeping the spine against the wall, pull the upper back and head back until the back of the head touches the wall . It is important to make sure that the chin is down so that the head is pulled straight back and is not looking up (Figure 2). . Hold the head against the wall for 5 seconds. . Repeat this ten times. After performing this exercise about ten times, start doing the exercise in standing or sitting without a wall. The exercise can be done 5 to 7 times per day.

When in the car, use the headrest as a point to aim for when pulling the head back. You may feel some stretching of the muscles on the side of the neck that go down to the collarbone. These are the scalene muscles. These muscles along with the muscles at the top of the neck at the base of the skull are generally the tight muscles. The muscles in the front of the neck and muscles of the upper back are generally the weak muscles that need to be strengthened. (source Spine-health.com) Let's connect at gaiaadventures@shaw.ca Catherine D'Aoust Kinesiologist, Personal Training, Better Aging http://www.gaiaadventures.com 604 329.1257

How to deal with neck pain - part 2

Thank you for your kind feedback from my last blog dealing with "neck pain". Sharon writes: "Perfect timing. I have started to read books on my tablet and the angle of my neck/head/ line of sight is off. Therefore neck pain today. Thank you for this email with neck pain exercises!" The second technique to deal with neck pain is called Static or Passive Stretch. Passive or static stretch is when you hold the neck in a specific position where the muscles are lengthened (and will feel a light stretch), in order to assist in those muscles being lengthened. This type of stretching is the most common type of neck stretching you see for neck injuries and neck pain. An example of a static stretch is this: rotate the head to the side and bring the muscles to the point that they are being lightly stretched. When you get to that light stretch point you will hold the position for a period of time. A lot of times it might be 30 seconds, 1 minute or 2 minutes. What I do that is different is go against the grain when it comes to how long someone stretches. Everyone is going to differ on how long they end up holding that stretch. The key thing that you are looking at is when do you feel the muscles relax? When you feel the neck muscles relax, you can discontinue the stretch. For some people that might end up taking 5, 10, 20 or 30 seconds. Let me explain the relaxing of the neck muscle being stretched. You will bring the muscle to a stretch position. As you hold the stretch and do not change the position you are in, you will feel the muscles lightly relax to a point you won’t feel the stretch any more. It is a small lengthening of the muscle. This is when your neck stretch should end. The second point depends on what your tissues can tolerate. If someone has injured their neck or has neck pain, they might move it into a stretch position, but can only handle 5 seconds. Forcing them to hold it for 30 seconds, a minute, or two will just flare things up (increase neck pain). It’s better to stretch the muscles in a point of comfort, even if it’s not 30, 60 or 120 seconds. If it’s just 5 seconds you can still build on that. And then more advanced the technique is, when you feel that muscle relax you can move to the starting position of the stretch and move to the other side, or move on the next exercise.

Let's connect at gaiaadventures@shaw.ca Catherine D'Aoust, Kinesiologist, Personal Training, Better Aging http://www.gaiaadventures.com 604 329.1257

How to deal with neck pain

A few years ago, when I was going through some difficult times, my neck was so stiff I could barely move. Some of my clients also suffer from sore necks due to poor sleeping habits (insufficient support from your pillow, too firm). You may also feel neck pain from a long day in front of your computer. Let me share with you some great ideas to help you. Stretch your Neck: In order to overcome neck soreness and pain, we want to increase the range of motion - that's how much movement you have in the neck. Having full range of motion helps all the tissues in the neck to heal properly and prevents any compensation movements from other joints due to a loss of range of motion in the neck. One of those compensation movements could lead to shoulder pain. By stretching your neck you will also reduce neck muscle tension, which could lead to joint damage and more pain. Try Active Range of motion or Dynamic Stretching for you neck. Slowly rotate your head to the side, to the point where you feel light resistance (you should feel no pain during the movement). Now hold the end position for a second and then come back to the start. Keep your head level, in good posture, at all times, do a number of repetitions. Begin each exercise with your neck in midline position. Your head should be centered and not tilted forward, back, or to the side. You can do this exercise while either lying flat on your back or sitting up. Gently turn your head to the left, looking over your left shoulder. Stop when a stretch is felt in the right side of your neck. Hold position for 20 seconds. Return to starting position. Repeat above stretch 4 times. Gently turn your head to the right, looking over your right shoulder. Stop when a stretch is felt in the left side of your neck. Hold position for 20 seconds. Return to starting position. Repeat above stretch 4 more times. (source About.com Physical Therapy) With time and reps, you will find that your range of motion will gradually increase and you will move more freely. But watch out about pushing too hard - it can irritate the muscle, which may lead to increase in neck pain and decrease in movement.

Let's connect at gaiaadventures@shaw.ca Catherine D'Aoust, Kinesiologist, Personal Training, Better Aging http://www.gaiaadventures.com 604 329.1257 In my next blog I will review neck passive stretches for you to try.

Raise your HDL

So you got the results of your recent cholesterol test and your HDL cholesterol came back low. Since low HDL (high density lipoprotein) is a risk factor for heart disease, you know that you need to elevate it... but how? Why would you want to increase this form of cholesterol? HDL is the "good cholesterol". It acts like a cholesterol dump truck, gathering "bad" cholesterol from the arteries and carrying it back to the liver for clearance. This heart protective effect may even slow the buildup of plaque in the arterial walls of the heart. HDL may also have some anti-inflammatory effects that are beneficial to your heart. That's why you want your HDL to be high, so it can better carry out these responsibilities and protect your ticker. 5 Foods that raise your HDL: Nuts: walnuts, almonds, peanuts, pistachios, pecans and hazelnuts are all good sources of heart-healthy fats and are great to add to your diet to increase your intake. Add nuts to cereal, yogurt, salad, stir fries, pasta or rice. Seafood: salmon, mackerel, albacore tuna and halibut are highest in omega-3 fatty acids, which can boost HDL. Olive Oil: high in unsaturated fats, olive oil is great with salads and can replace butter with fried foods. Avocado: Good healthy heart snack, use it in omelets, or enjoy with veggies or crackers. Oatmeal: Fiber can help bump up your HDL while reducing LDL. Along with these HDL boosting foods, don't forget the daily exercise! Regular exercise signals your body to produce more HDL, making physical activity one of the most important factors to raising your HDL. Start with just 5 to 10 minutes a few days a week, but gradually increase until you're active for at least 30 minutes 5 days a week. Your heart will thank you!

Let's connect at gaiaadventures@shaw.ca Catherine D'Aoust, Kinesiologist, Personal Training, Better Aging http://www.gaiaadventures.com 604 329.1257

Top 12 Foods to buy organic

I love eating organic fruits, veggies and chicken (free-range), eggs. I find that they are usually better tasting, fresher, and full of nutrients. But, as you know, buying at Whole Foods on a regular basis can be very costly (whole paycheck). When is organic produce worth the added cost, and when should you save some cash and go with conventional varieties? Check out this list below for which foods you should try to buy organic, and reduce your pesticide exposure by 90%, according to the Environmental Working Group. 1) Apples: pick organic apples when they're at their peak, usually during the fall. They should be firm and free of wrinkles and bruises. Store them in the fridge, full of fiber, they are a great snack. 2) Celery: organic celery spruces up savory dishes, from Thanksgiving stuffing to vegetable soup. They taste great stuffed with natural peanut butter or low-fat cream cheese. 3) Bell Peppers: packed full of flavor and antioxidants, they're a crunchy and low calorie snack. Rich in Vitamin C, add to salads, roast and pasta sauce or stuff with beans, rice or lean ground meat. 4) Peaches: They should be firm to the touch but give a little when gently squeezed. 5) Strawberries: Sweet, delicious, and a great source of Vitamin C and fiber. 6) Nectarines: A close relative to the peach, are available from May through September - enjoy. 7) Imported Grapes: Available year-round, eat them by the handful when you're on the go. 8) Spinach: Looking for a great source of iron? and potassium, calcium, beta-carotene. 9) Lettuce: What's better than a refreshing salad or a crisp leaf of lettuce on your sandwich? 10) Cucumbers: They add a satisfying crunch to any dish you serve it in. Also contain vitamin K and anti-inflammatory properties. 11) Blueberries: They are small and mighty, known for their anti-inflammatory and antibacterial properties. 12) Potatoes: A great source of carbohydrates and nutrients, including vitamins C, B-6, folate, and fiber.

Let's connect at gaiaadventures@shaw.ca Catherine D'Aoust, Kinesiologist, Personal Training, Better Aging http://www.gaiaadventures.com 604 329.1257

The truth about diet supplements

Goggle "diet supplements" and you'll get about 13 million search results, most from companies selling products that promise to cure your weight problem - in as little as a week. Their proprietary formulas, which can cost $40 a bottle and up, are touted as "all natural", "healthy" and "proven to work" with "no side effects". But weight loss is neither quick nor easy. Nothing "melts fat away", and certain pills can have serious side effects. Dietary supplements do not have to be tested for safety or effectiveness, nor do they have to list warnings or contraindications. And the FDA can pull them from the market after there's proven evidence of harm. Products such as ephedra, dimethylamylamine or geranium oil, have serious problems and even deaths were reported. Some weight loss products have been found to contain undeclared pharmaceuticals, which can be harmful if not used properly. Bottom line: don't expect such supplement to help you lose much weight. Even if some do cause you to lose a few pounds, none are proven to sustain weight loss, which is key. Exercise and healthy diet are still the safest and best way to meet and maintain your body weight. (adapted from University of California, Berkeley Wellness Letter). In my next blog I will present some good food choices for fall. Enjoy the great weather and keep training everyone!

Let's connect at gaiaadventures@shaw.ca Catherine D'Aoust, Kinesiologist, Personal Training, Better Aging http://www.gaiaadventures.com 604 329.1257

Tabata training: ideas

If you are ready to try Tabata training - here are some ideas for you to try in the gym or at home. Remember to set your stopwatch for 20 seconds work/10 seconds rest for 8 sets. There is also a free App for Tabata training - check Itunes store. You can work cardio intervals using skipping rope, jumping in place, jumping jacks, birpees or on a bicycle. Ed, a massage therapist from Abbotsford reports: "One thing I‘ve found with Tabata training as applied to cycling (outdoors or in) is to increase the sessions to 40 seconds “on” and 20 seconds “off. It takes longer on a bike to get your heart rate up, due to pedal cadence, and switching gears as you speed up. I originally did the 20/10 method for a couple of years, then saw pro cyclists doing the 40/20 method. After changing, I noticed a significant increase in my strength (in sprints and climbing), and speed (increased threshold) while training/racing, and able to get my heartrate up higher during the tabatas. Secondly, as a long time back problem sufferer, athlete and RMT/trainer, I believe that if there is an activity a person can do pain free, then tabata training could be included." For Strength training I do the following with my clients: . Squats . Biceps curls with 5 or 8 lbs free weights or tubing . Lunges . Push-ups (on knees or on toes) . Tubing Rows . Kick-backs with 3 or 5 lbs free weights or tubing Happy Training!

My next hike is Hike the Chief, for Women only, Saturday Oct 6 Let's connect at gaiaadventures@shaw.ca Catherine D'Aoust, Kinesiologist, Personal Training, Better Aging http://www.gaiaadventures.com 604 329.1257

Tabata Training part 2

Many of you were interested in learning more about Tabata training. Tricia, an RMT from Alberta asks "Have you had good results with this method if your client has disc and vertebral issues"? The answer is below - no, I would only use this method with healthy individuals. Should You Try Tabata Training? Tabata training promises big results in little time, but true Tabata training requires participants to push themselves to the max—and that level of intensity is definitely not for everyone. Working out at such a high intensity is only appropriate for healthy, intermediate to advanced exercisers who have experience and knowledge in the type of exercise(s) they're doing. Tabata training takes your body to the extreme, so it's best if you've been working out regularly and are very comfortable with the exercises you'll be doing (more on that later). This ensures that you have better awareness of how hard to push your body (or when to back off) and that you have the know-how to maintain form (or modify your weight or exercise) when your body tires as you go through the intervals. With that said, beginners can try Tabata-inspired intervals at a lower intensity that's more appropriate for their fitness level. However, anything less than maximum effort won't get the true Tabata training results. As always, if you're trying Tabata—or any new exercise—for the first time, it's a good idea to get it approved by your doctor and work with a fitness professional until you feel comfortable doing it on your own. How Can I Incorporate Tabata Training into My Workouts? Adding Tabata training into your workouts is easy! Swap one to two of your usual cardio workouts a week for quick Tabata training. Remember, you're doing precisely 20 seconds of maximum effort followed by just 10 seconds of rest for a total of seven to eight intervals. This can be done with almost any form of cardio exercise, including running, swimming, cycling, plyometrics, jumping rope and more. Can I Just Do Tabata Training for All of My Workouts? Tabata training may help you get some great results, but it certainly shouldn't take the place of all of your workouts. Because it's at such a high intensity, you should only do it a few times a week so that your body has enough time to fully recover (we pretty much guarantee you'll be sore from it!). And consider this: While there is a lot of research on Tabata and its ability to boost a person's fitness level, there's much, much more research that confirms how moderate exercise can improve your fitness and your health—with far fewer risks than high-intensity exercise. So it's still a good idea to continue including traditional (think longer, less-intense) cardio workouts as well as strength-training sessions and flexibility training for a well-rounded fitness plan. In my next blog I will present some strength training Tabata intervals for you to try. Happy Training!

Let's connect at gaiaadventures@shaw.ca Catherine D'Aoust, Kinesiologist, Personal Training, Better Aging http://www.gaiaadventures.com 604 329.1257

Tabata training

Have you heard about the Tabata workout? It's the new, super high-intensity interval training that delivers big results: improved aerobic endurance, anaerobic endurance, muscular endurance and fat burning. Tabata training is all the rage. I am using Tabata training in my indoor bootcamp class that I teach at Metro Vancouver. It's not exactly a new concept. In fact, it originated from the exercise research of Dr. Izumi Tabata. Dr. Tabata used a very specific method of interval training for his 1996 study published in the journal Medicine & Science in Sports & Exercise. In the study, he had cyclists perform 20 seconds of all-out effort followed by 10 seconds of rest. The participants repeated seven to eight sets of the exertion-rest intervals, equaling just about 4 minutes of actual workout time. The results were so striking that this type of training was named after its creator, hence "Tabata" training. Subjects who performed Tabata training five days a week for six weeks (a total of 120 minutes of exercise over the month and a half) improved both their aerobic and anaerobic endurance. In fact, subject's anaerobic fitness increased by a whopping 28%. The control group exercised the same number of days, but for a full hour per session at a moderate intensity (for a total of 1,800 minutes over the study period). They also saw fitness improvements—but only in aerobic fitness—and it took them much, much more time exercising to achieve those gains. Does It Really Work? A number of studies have suggested that Tabata training does, in fact, work. Further studies have also made a case for Tabata training and other variations of high intensity interval training. A 2007 study in the Journal of Applied Physiology found that seven sessions of high intensity interval training over two weeks resulted in marked increases in whole body and skeletal muscle capacity for fatty acid oxidation during exercise in moderately active women. A 2009 study from the same journal found that young men cycling to maximum effort for four bouts of 30 seconds with four minutes of rest doubled their metabolic rate for three full hours after training. Also, a 2008 study in the Journal of Physiology found that these short, yet intense types of interval workouts can be a time-efficient way to get in shape and may help participants achieve fitness improvements comparable to longer, less-intense workouts. While a number of research studies have explored Dr. Tabata's 20-seconds-on, 10-seconds-off interval training format for cycling and running activities, fitness professionals, athletes and casual exercisers are now applying the Tabata training concept to all kinds of different exercises, including weight lifting, swimming, athletic drills and more. Unlike other intervals where you just want to "work harder," by definition, Tabata training is working at an intensity level that is as hard and as fast as you can physically go—generally an anaerobic effort. In my next blog I will present Tabata workout ideas that I use with my clients - they love them! Happy Training!

Let's connect at gaiaadventures@shaw.ca Catherine D'Aoust, Kinesiologist, Personal Training, Better Aging http://www.gaiaadventures.com 604 329.1257

Eating well for your health part 2

The Energy Providing Nutrients Of the five classes of nutrients, only 3 provide energy: Carbohydrates, Fats and Proteins. Energy is the body’s most basic need. Energy is used when you breathe, when the heart pumps blood, and when you sit, stand and walk. The more vigorous the activity, the more energy is required. The energy contained in a carbohydrate, fat or protein is measured in kilocalories, commonly shortened to “calories”. The calorie is a measure of energy available to the body. When you eat something, the number of calories it contains is the number of energy units it provides to the body for its needs. The calorie is also a measure of energy your body uses in everyday life or exercise. Where the Numbers Come From A bomb calorimeter is a special instrument used to measure calories in food. The food is first dried to remove water and then placed in a special container that rests in water. When the food is burned, heat is transferred to the water. The amount the burning food heats the water is the measure of calories. One calorie is the energy needed to raise the temperature of 1 gram of water 1 degree centigrade. The energy values of the 3 calorie-providing nutrients are as follows: 1 gram of carbohydrate = 4 calories 1 gram of protein = 4 calories 1 gram of fat = 9 calories Calories may also be added to food intake by consuming alcoholic beverages. Alcohol is not a nutrient because it cannot be used in the body to promote growth, maintenance, or repair. It is a toxin that is broken down as an energy (calorie) source and can be converted to fat. 1 gram of alcohol = 7 calories Nearly all foods supply energy or calories. However, some provide more calories than others. No single food or kind of food is “fattening” by itself. When the energy provided in food is not used – whatever food it is – the excess is stored in the body in the form of fat. Storage of too many excess calories results in being overweight. In my next blog I will discuss how many calories should be eaten on a daily basis. Be healthy everyone!

Let's connect at gaiaadventures@shaw.ca Catherine D'Aoust, Kinesiologist, Personal Training, Better Aging http://www.gaiaadventures.com 604 329.1257

Eating well for your health

I train clients that are constantly battling their weight. It can become very frustrating for everyone - particularly if you are trying to lose weight solely by exercise alone. The truth is, we need to watch our food intake, especially as we age. Yes, exercise will make a difference, but change occurs very slowly. A healthy diet combined with regular exercise will generally work much faster and be better for your health. Here are some basics about eating well (reference: SparkDiet Resource center). The food you eat is the source of energy and nutrition for your body. Eating should be a pleasurable experience, not one that causes guilt or remorse. Getting enough food is rarely a problem, but getting enough good nutrition can be a challenge. What should you eat to stay healthy? Your body needs over 45 different nutrients every day. These nutrients are essential for health and must be provided in the foods eaten. These nutrients can be divided into five classes: . Carbohydrates (starches, sugar and fiber) . Proteins (includes 22 amino acids) . Fats (saturated, monosaturated, and polynunsaturated fatty acids) . Minerals . Vitamins These nutrients work together and interact with body chemicals to perform several functions: . Provide materials to build, repair and maintain body tissues . Supply substances that function in the regulation of body processes . Furnish fuel for energy needed by the body Each nutrient has a certain special job to do in the building, maintenance and operation of your body. Some jobs are nutrient-specific, some require that nutrients work together and so on. That's why a balanced diet includes all food groups. Your body needs all of these nutrients, not just a few. Some nutrients need to be replenished every day from food, while others can be stored in the body for future use. In my next blog I will discuss the energy providing nutrients.

Be healthy everyone! Let's connect at gaiaadventures@shaw.ca Catherine D'Aoust, Kinesiologist, Personal Training, Better Aging http://www.gaiaadventures.com 604 329.1257

Why balance is important for everyone

You don’t need to buy expensive equipment to improve your balance. You can do several exercises without any equipment. This blog contains exercises you can do at home or the gym—without any special equipment. Try adding 5 or 10 minutes of balance exercises to your workouts three times a week. How can you tell if you are getting better? When you can maintain your balance during the various exercises (or the balance-training test above) for longer periods of time. If you want to do some serious balance training (a good idea after you've mastered some of the basic exercises), you can choose from a variety of balance-training toys to help you reach your goals. If you have a gym membership, your gym may carry some or all of these types of equipment. While some are pricier than others are, keep in mind that balance-training equipment isn't necessary for improving your balance—it just helps you take it to the next level. In fact, a study published in The Journal of Strength and Conditioning Research found that balance boards and balls engage more muscle fibers in other areas of the body: the lower back (42-70% more exertion), lower abs (22-34% more exertion), quads (61-84% more exertion), hamstrings (33-70% more exertion), and calves (17-51% more exertion) compared to exercises done without those balancing devices. Here are three of the most common pieces of equipment to consider trying: Stability ball Did you know that every time you sit, lie or lean on that ball to perform strengthening exercises you're also helping improve balance? It's like double-duty strength training! Simply swap your bench or chair for a stability ball during seated or lying exercises. Get creative and come up with more ways to balance on the ball, whether with planks, pushups, or Pilates! Exercises on body ball for balance: Single Leg Dumbbell Squats

Or Sitting on ball knee lift

Balance Boards Sports Med shop sells an inflatable balance disc (Sissel Sit Fit) in their store and offers exercise instructions and workouts for the balance board to help you get started. This is an inexpensive alternative to pricier wood balance boards, which can also be a lot more challenging for beginners to master. You can do many of the same exercises as you can on a BOSU with this more portable piece of equipment. Foam Rolls (half moon) can also be great for balance training. http://www.sportmedstore.com/products/balance_core.html

BOSU Ball Available in most gyms (or for purchase to use at home), BOSU balls are versatile. You can perform a wide variety of exercises on the BOSU to improve your balance. You can also find BOSU fitness classes, BOSU workout DVDs and more exercise ideas on the Internet. Watch an intro video at http://www.sparkpeople.com/resource/fitness_articles.asp?id=1046 Happy Training everyone, Let's connect at gaiaadventures@shaw.ca Catherine D'Aoust, Kinesiologist, Personal Training, Adventures for Women, Better Aging http://www.gaiaadventures.com 604 329.1257

Balance Training: why it's important for everyone

What is with all the weird looking toys you see in the gyms, sporting goods stores, and fitness magazines today? We see funny looking things like a cut-in-half stability ball called a BOSU. There are the small circular "pillow discs" that are filled with air. Don’t forget about the other items like balance wedges, wobble boards, rocker boards, and indo boards. They look interesting enough, sometimes even fun, but what's the point of all these devices? These fitness tools are specially designed to help people improve their balance. You may think that the elderly are the only ones who should be concerned about balance, but that couldn't be further from the truth. Think back with me to when you were a kid. Remember: “how long can you hop on one foot?” or “who can walk on the edge of the sidewalk the longest without falling off?” We didn't call it exercise or balance training then, but that is exactly what we were doing. Activities like these helped us to develop our balance and stability and to survive our youthful clumsiness. Today, top athletes in the world recognize that balance training helps them to perform better in their sports and fitness experts know that good balance and a strong core go hand in hand. You don't have to be a world-class athlete to add a little balance training to your workouts. Plenty of simple exercises you can do at home (or at the gym) will improve your balance significantly. But if sticking a dismount or avoiding a tackle aren't on your list of daily priorities, why does balance training matter? Let’s look at the reasons why balance training is so important. Benefits of Balance Training Let me spring a big word on you here: proprioception. It's the body’s ability to interpret and use information about your position in space. Through a complex system of environmental feedback, cues from the bottom of your feet, the relation of your inner ear to gravity, and what you see, your body senses which muscles to activate or deactivate to maintain your desired position. It does this when you stand, get up from a chair, or walk on the sidewalk. It also uses all of these cues when you're riding a bike, skiing, strength training at the gym, and standing on your tiptoes to grab something from a high shelf. When the information received is too complex to translate, the system gets overwhelmed and you lose your balance. But with practice and experience (i.e. balance training) you can master what once seemed like impossible tasks—just like you did when you first removed the training wheels from your childhood bike or made it to the bottom of the bunny hill the first time without falling. By training to develop greater balance, you will recognize improvements in coordination, athletic skill, and posture. This in turn will result in fewer injuries and greater stability as you age, which can help prevent falls and keep you both strong and independent longer. These are the very benefits that have led many coaches, trainers, and athletes to incorporate balance training into their workouts. So how do you start? Quick Balance Test Here is a good test to evaluate your own balance. Stand up and imagine you're going to walk forward on a straight line, placing one foot directly in front of the other so that the heel of your front foot touches the toes of your back foot. Keep both feet flat on the floor. Hold that position and close your eyes. If you can maintain your balance for 30 seconds, you are doing pretty well. If you are wobbling just about as soon as you close your eyes—or before—your balance is poor. If you did not perform as well as you thought you should, it's OK. Let’s work on this together. (Adapted from Jason Anderson, Personal Trainer)

Let's connect at gaiaadventures@shaw.ca Catherine D'Aoust, Kinesiologist, Personal Trainer, Adventures for Women http://www.gaiaadventures.com 604 329.1257

Strengthen your Core

Whenever you walk or run, your core muscles are active, keeping you upright, balancing your body as your weight shifts and absorbing the impact as your feet hit the ground. Your body's core forms the foundation of all your movement. If your core is weak, you are susceptible to poor posture and injury. There are many great exercises we can do to strengthen the core. I would like to focus on the abdominal crunch - it is the one exercise that I often see people perform incorrectly. Abdominal Crunch: Lie on your back and place your feet on the floor hip-width apart. Hold your arms out (easiest) or cross your arms on your chest (moderate) or place your hands behind your head or hold a plyoball (advanced). Keep your gaze fixed forward. Using your abdominal muscles—not your neck—lift your chest as far as you can off the floor, even if it is only an inch or two. Hold for 2-3 seconds if you can, then release. Repeat 8 times. Remember to breathe deeply throughout this exercise.

Want to try an advanced core exercise - follow this link and do Medicine Ball Crunches: http://www.sparkpeople.com/resource/exercises.asp?exercise=456 Happy training everyone! Let's connect at gaiaadventures@shaw.ca Catherine D'Aoust, Kinesiologist, Personal Training, Adventures for Women, Better Aging http://www.gaiaadventures.com; 604 329.1257

Endings and Beginnings

Life is full of endings and beginnings. I have been teaching Osteofit classes at Kerrisdale community center for almost 13 years. I have come to know and appreciate everyone in my classes. They are like my "Moms" to me, who is 79 - years old now, and also suffers from Osteoporosis. There are three women aged 87 years of age in my Osteofit for life class; these women are full of life and vigor (and yes, there are a few men there too). It has been my pleasure to guide them through to better bones and stronger body. Every week we warmed up and strength trained with the help of 3 lbs, 5 lbs free weights and bands. We also performed special balance exercises to help prevent falls and keep them safe. I enjoyed their warmth and appreciation. I was given an opportunity to teach Healthy Heart classes on Monday at VGH. It was a difficult decision for me, especially after all this time, but I felt it was now time for me to move on to new challenges. My last day at teaching at Kerrisdale, my Osteofit classes were so wonderful to me. In my first class, they took my picture with the group and then with just me. They presented me with a card and a small gift and I hugged just about every one of them. And there were tears, mostly from me. My second class also gave me a card and gift (chocolate - which I love). A period of my life is ending (over 13 years teaching those classes) and a new one beginning (Healthy Heart on Monday classes started today). I wish you all new beginnings too. For more information about Healthy Heart visit: http://www.vch.ca/403/7676/?program_id=10455 Want to know more about the Osteofit program http://www.osteofit.org/ Happy training everyone! Let's connect at gaiaadventures@shaw.ca Catherine D'Aoust, Kinesiologist, Personal Training, Adventures for Women, Better Aging http://www.gaiaadventures.com; 604 329.1257 GAIA hikes Diez Vistas on July 21; join me and other cool women

Strength training 101 - part 3

We learned that the tension principle and overload principles are the first 2 principles in strength training. Here are the other two principles: 3. The Specificity of Training Principle: This refers to the fact that only the muscle or muscle group you exercise will respond to the demands placed upon it. By regularly doing bicep curls, for example, the muscles involved (biceps) will become larger and stronger, but curls will have no effect on the muscles that are not being trained (such as your legs). Therefore, when strength training, it is important to strengthen all of the major muscle groups. 4. The Detraining Principle: After consistent strength training stops, you will eventually lose the strength that you built up. Without overload or maintenance, muscles will weaken in two weeks or less! This is the basis behind why individuals lose muscle mass as they age—because they are detraining by exercising less frequently. How Much Strength Training Should You Do? When considering the guidelines for aerobic exercise, keep the FITT principles in mind (Frequency, (Intensity, Time and Type). Frequency: Number of strength training sessions per week Aim to train each muscle group at least two times per week, and up to three if you have the time or are more advanced. One day per week may help you maintain your current level of strength, but in most cases, it will not be enough to build muscle. It is important to rest 1-2 days in between working the same muscle(s) again. Rest days give the muscles time to repair themselves from small tears that occur during strength training, and this is how you get stronger. Intensity: How much weight or resistance you should lift This is a tricky one—and if you’re new to exercise, it will take some trial and error. The intensity of the resistance you lift should challenge you. It should be high enough that as you approach your last repetition, you feel muscle exhaustion. Exhaustion means your muscle is so tired that you can’t do another full repetition in good form. Time: Number of reps and sets you should do Going from the starting position, through the action and back to the starting position counts as one rep. Most people lift somewhere between 8 and 15 reps, which equals one set. Most people do 1-3 sets with rest in between each set. Make sure you rest 30-90 seconds between sets. You can use this time to stretch the muscle you are working and catch your breath or get a drink of water. The longer you rest, the more strength you will have to finish out your next set just as strongly as the previous one—which will aid in your strength development. Type: Perform exercises to target every major muscle group when strength training: your arms (biceps and triceps), shoulders, chest, back, core (abs, obliques and lower back), and legs (quads, hamstrings, glutes and calves). Make sure you work opposing muscles, not just the ones you see when you look in the mirror (biceps, chest, abs, quads). The opposing muscles are the ones that work in opposition to those (in this case, the triceps, back, lower back, and hamstrings). Also be sure to work the sides of your body: obliques, hips, abductors and adductors (outer and inner thigh). The idea is to achieve balance. In my next blog I will present tips on getting the most out of your strength training workouts. Happy training everyone! (source: Jen Mueller and Nicole Nichols, Fitness Experts) Let's connect at gaiaadventures@shaw.ca Catherine D'Aoust of GAIA Adventures Kinesiologist, Personal Training, Better Aging http://www.gaiaadventures.com GAIA hikes Diez Vistas on July 21; join me and other cool minded women

Strength training 101

4 Principles of Strength Training The four principles of strength training are guidelines that will help you strength train safely and effectively to reach your goals. 1. The Tension Principle: The key to developing strength is creating tension within a muscle (or group of muscles). Tension is created by resistance. Resistance can come from weights (like dumbbells), specially-designed strength training machines, resistance bands, or the weight of your own body. There are three methods of resistance: Calisthenics (your own body weight): You can use the weight of your own body to develop muscle, but using body weight alone is less effective for developing larger muscles and greater strength. However, calisthenics adequately improve general muscular fitness and are sufficient to improve muscle tone and maintain one’s current level of muscular strength. Examples include: pushups, crunches, dips, pull ups, lunges, and squats, just to name a few. Fixed Resistance: This method of resistance provides a constant amount of resistance throughout the full range of motion (ROM) of a strength training exercise. This means that the amount of resistance/weight you are lifting does not change during the movement. For example, during a 10-pound curl, you are lifting 10 pounds throughout the motion. Fixed resistance helps to strengthen all the major muscle groups in the body. Examples include: Exercises that use dumbbells (free weights), resistance bands and tubes, and some machines. Variable Resistance: During exercises with variable resistance, the amount of resistance changes as you move through the range of motion. This creates a more consistent effort of exertion throughout the entire exercise. For example, when lifting weights, it is harder to lift up against gravity and easier to lower the weight down with gravity. Specially-designed machines (like Nautilus and Hammer Strength brands) take the angle, movement, and gravity into account so that the release of a biceps curl feels just as hard as the lifting phase of the curl. 2. The Overload Principle: In order to build strength, your muscles must work harder than they are accustomed to. This “overload” will result in increased strength as the body adapts to the stress placed upon it. Everyone begins at a certain level of strength. To become stronger, you must regularly increase the tension (weight or resistance) that your muscles work against, causing them to adapt to a new level. As the muscles respond to an overload, they will grow in size and strength. There are two types of strength overloads: Isometric means “same length.” This is a high-intensity contraction of the muscle with no change in the length of the muscle. In other words, your muscles are working hard but the muscle itself remains static. Isometric exercises are good for variety and some strength maintenance, but they don’t challenge your body enough to build much strength. Learn more about isometric exercise here. Isotonic means “same tension.” When you lift weights or use resistance bands, your muscles are shortening and lengthening against the resistance. This challenges your muscles throughout the entire range of motion. However, the amount of force the muscle generates will change throughout the movement (Force is greater at full contraction/shortening of the muscle). Unlike isometric exercises, this type of contraction does help build strength. (source: Jen Mueller and Nicole Nichols, Fitness Experts) In my next blog I will cover the other two strength training principles. Let's connect at gaiaadventures@shaw.ca Catherine D'Aoust of GAIA Adventures Kinesiologist, Personal Training, Better Aging http://www.gaiaadventures.com GAIA hikes Diez Vistas on July 21; join me and other cool minded women

Strength Training 101

Every movement we make—from walking to driving—involves our muscles. Muscles are unique. They have the ability to relax, contract, and produce force. They are metabolically active, meaning that the more muscle you have, the more calories your body uses at rest and during exercise. Your muscles are highly responsive to strength training, which helps them to become larger and stronger. But if you don’t know anything about strength training, where do you start? Right here! In this and my next few blogs I will tell you everything you need to know to begin and even offer a few tips for experienced exercisers as well. What is Strength Training? Strength training is the process of exercising with progressively heavier resistance for the purpose of strengthening the musculoskeletal system. It is also referred to as weight lifting, weight training, body sculpting, toning, body building, and resistance training. What are the Benefits of Strength Training? Regular strength training increases the size and strength of the muscle fibers. It also strengthens the tendons, ligaments, and bones. All of these changes have a positive impact on your physical fitness, appearance, and metabolism, while reducing the risk of injury and decreasing joint and muscle pain. Muscle is metabolically-active tissue. This means that the more muscle you have, the faster your metabolism is while at rest. So, strength training is an important component of weight loss and weight maintenance. Without consistent strength training, muscle size and strength decline with age. An inactive person loses half a pound of muscle every year after age 20. After age 60, this rate of loss doubles. But, muscle loss is not inevitable. With regular strength training, muscle mass can be preserved throughout the lifespan, and the muscle lost can also be rebuilt. (source: Jen Mueller and Nicole Nichols, Fitness Experts) Let's connect at gaiaadventures@shaw.ca Catherine D'Aoust of GAIA Adventures Kinesiologist, Personal Training, Better Aging http://www.gaiaadventures.com GAIA hikes Diez Vistas on July 21; join me and other cool minded women

Exercise with arthritis

Three of my personal training clients suffer from arthritis: a woman in her 50's, 70's and 80's. It can be very painful and demotivating. You just don't want to move anything when inflammation is present. But exercise can actually really help. Last week we covered flexibility and strength training. Today I will address Aerobic training (or cardio). Aerobic Exercise Weight-bearing activities like walking strengthen your bones, improve your balance and coordination, and help you maintain a healthy weight. In addition to these physical benefits, aerobic exercise helps improve your mood and reduces tension and stress. Aim for 3-4 sessions of aerobic exercise each week. Try exercising in water. Water exercise is gentle on the joints since water acts as a cushion. Warm water also raises your body temperature, which causes your blood vessels to dilate, increasing circulation. ReadExercising in the Water for more details. Try walking. Walking is an easy and safe way for people with arthritis to strengthen their muscles and joints. SparkPeople's Walking Guide will give you all of the tools you need to get started! Avoid overdoing it. Although exercise has many benefits for people with arthritis, it is possible to do too much. Vigorous exercise that aggravates inflammation in the joints is harmful. If exercise-induced joint pain lasts more than two hours, you've done too much. You and your doctor should work closely to come up with an exercise plan for you. Since each person is different with regards to arthritis type, degree of severity, and limitations, what works for one person might not work for another. That's why it is so important to talk to your doctor before starting an exercise program. Starting a consistent exercise program will help manage your disease and reduce your risk of future problems. Arthritis and exercise go hand-in-hand, so get up and get moving! Let's connect at gaiaadventures@shaw.ca Catherine D'Aoust of GAIA Adventures Kinesiologist, Personal Training, Better Aging www.gaiaadventures.com

Exercise with Arthritis

If you' live with the daily pain and discomfort of arthritis, you're not the only one. In the United States, an estimated 46 million adults (about 1 in 5) have been diagnosed with arthritis. Hopefully your doctor has given you suggestions about how to reduce the symptoms, lessen the debilitating effects, and improve your quality of life. One of these suggestions was probably to engage in regular physical activity. So how do you get motivated to go to the gym when you can't even get out of bed without pain? Is exercise really going to make a difference? Research shows a positive relationship between arthritis and exercise: A 14-year study published in Arthritis Research and Therapy, analyzed aerobic exercise and its impact on joint pain. Researchers found that exercise was associated with a substantial and significant reduction in pain, among men and women of various shapes and sizes. A 2003 study published in the Journal of Arthritis and Rheumotology found that patients with RA (rheumatoid arthritis) can safely improve their level of physical fitness using a regular strength and endurance training program. Long-term studies have shown that people with inflammatory arthritis can benefit from moderate weight-bearing activity, and reduce the bone loss and small joint damage associated with this condition, wthout increasing pain or disease severity. According to a study in the Journal of the American Medical Association, strength training can help people with arthritis preserve bone density and improve muscle mass, strength and balance. If you have arthritis, three different kinds of activity should be incorporated into your exercise program: flexibility training, strength training and aerobic exercise. That may seem like a lot, but once you get into a routine and notice the benefits each provides, it will become a normal part of your everyday life. In my next blog I will present exercise ideas to help you be healthy and active. Check out http://www.arthritis.ca "The Arthritis Society website" for more information.

Let's connect at info@gaiaadventures.com. Catherine D'Aoust at GAIA Adventures, Kinesiologist, Workshops www.gaiaadventures.com

Kayak for fitness and fun

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 and your paddle. You can go as fast or as slow as you like. The paddle is light, made from aluminum or fiberglass, with two blades on each end, spanning about 210 to 240 cm long. You need to orient it in the correct direction for effective paddling (the paddle blade has a name on it). You also need to hold the paddle gently (no death grip) with your elbows bent at your side. The rudder is like a tail-surface that you can extend and retract. You control the rudder with your feet using a system of pedals and cables. 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. Designed to remain stable, a kayak does not easily tip over (especially the heavy plastic ones). There are hidden dangers that you should be aware of: cold water (a forced plunge in water below 8 C can provoke hypothermia within minutes), tides and currents (currents between 1 to 4 knots are average, kayakers maintain an average speed of 3 knots) wind (has a drift effect) and weather. I highly recommend that you learn how to perform a rescue and self-rescue by taking a course. I booked a private lesson with Ecomarine and I am now confident in my skills and abilities. Contrary to popular belief, you cannot roll an ocean kayak very easily. Also it requires good strength and endurance to be able to perform a self-rescue.

There are many wonderful kayaking companies and tours out there to try: Ecomarine (Jericho and Granville Island) Deep Cove Kayaking and Rocky Point Kayaking. GAIA Adventures is offering an introduction to kayaking, women only, in Rocky Point Inlet (sheltered and fabulous) www.gaiaadventures.com. See you out there. Catherine D’Aoust, GAIA Adventures Fitness and Adventures for Women, www.gaiaadventures.com

Exercises for low back health

The following exercises have been chosen to spare the spine, enhance the muscle challenge and enhance the motor control system to ensure that spine stability is maintained in all other activities. Having stated this, they are only examples of well-designed exercises and may not be for everyone—the initial challenge may or may not be appropriate for every individual nor will the graded progression be the same for all clients. These are simply examples to challenge the muscles of the torso. Cat-Camel (or Cow) The routine should begin with the cat-camel motion exercise (spine flexion-extension cycles) to reduce spine viscosity (internal resistance and friction) and “floss” the nerve roots as they outlet at each lumbar level. Note that the cat-camel is intended as a motion exercise—not a stretch—so the emphasis is on motion rather than “pushing” at the end ranges of flexion and extension. Repeat Five to eight cycles.

Curl-up The cat-camel motion exercise is followed by anterior abdominal exercises, in this case the curl-up. The hands or a rolled towel are placed under the lumbar spine to preserve a neutral spine posture. Do not flatten the back to the floor. Flattening the back flexes the lumbar spine, violates the neutral spine principle and increases the loads on the disc and ligaments. One knee is flexed but the other leg is straight to lock the pelvis-lumbar spine and minimize the loss of a neutral lumbar posture. Alternate the bent leg (right to left) midway through the repetitions.

Birddog The extensor program consists of leg extensions and the “birddog.” In general, these isometric holds should last no longer than seven to eight seconds given recent evidence from near infrared spectroscopy indicating rapid loss of available oxygen in the torso muscles when contracting at these levels; short relaxation of the muscle restores oxygen. The evidence supports building endurance with increased repetitions rather than extending time.

Reference: "Enhancing Low-back Health through Stabilization Exercise", By Stuart M. McGill, Ph.D., Professor (Spine Biomechanics), University of Waterloo Let's connect at info@gaiaadventures.com. Catherine D'Aoust at GAIA Adventures, Kinesiologist, Workshops www.gaiaadventures.com

Exercises for Low Back Dysfunction

I have been working as a Personal Trainer for over 15 years and the most common condition that I deal with is "low back pain". As someone that has suffered from back pain you learn quickly that some exercises are good for you, and some can actually hurt you. Some people need more stability while others may need more mobility. Because each individual has different needs, various assessment approaches can be utilized to aid in subsequent decisions for exercise design. This information is based on Dr. Stuart McGill’s work, world renowned low back researcher, “Low Back Disorders”. It is widely believed that stretching the back, and increasing the range of motion is beneficial, and reduces back problems – however the scientific evidence shows that, on average, those who have more range of motion in their backs have a greater risk of future troubles. Clearly there is a tradeoff between mobility and stability where the optimal balance is a very personal and individual variable. Indeed, the “stability/mobility balance” may shift during a progressive exercise program as symptoms resolve, or with advancing age, or as rehab/training objectives change. Another generally perceived goal of training the back is to increase strength, believing in the “no pain-no gain” philosophy. Strength has little association with low back health, in fact, many hurt their backs in an attempt to increase strength. Exercise programs intended to enhance strength may contain poorly chosen exercises such as sit-ups. Performing situps both replicates a potent injury mechanism (specifically posterior disc herniation) and results in high loads on the spine. On the other hand, muscle endurance, as opposed to strength, has been shown to be protective for future troubles. Further, for many, it is better to train for stability rather than stretching to increase range of motion. In my next blog I will present proven exercises that really work.

Let's connect at info@gaiaadventures.com. Catherine D'Aoust at GAIA Adventures, Kinesiologist, Workshops www.gaiaadventures.com Kayak Rocky Point with Women June 9, 2012 (introduction to kayaking)

The effects of high heeled shoes - part 2

I hope you had time to read last week's blog about high heeled shoes and injuries. One of my clients sent the following message: "No kidding. Just bought two sets of really high heels and I have blown out my knee!". So we all agree with science - high heels can hurt our knees and feet. But what about wearing moderate heeled shoes (1.5 inches or 3.8 cm)? The cool thing in this study is that participants consisted of a group of 20 year-old women and a group of 75 year-old women. They compared the moderate heels to a flat control shoe. What they found: . knee varus torque during late stance increased 14% in the young women and 9% in the older women . early stance phase knee flexor torque increased by 19% and 14% respectively . the peak flexor torque was 7% higher with the heeled shoes in 70 plus women They advise that people with knee osteoarthritis should not wear even moderately-high hells as there is an increase in knee torque that can contribute to the development and progression of osteoarthritis. So now you know the truth about heels - even a little can hurt.

Come and join me for an introduction to kayaking with other women on Saturday June 9, 2012 http://www.gaiaadventures.com/2012_adventures.html Let's connect at info@gaiaadventures.com. Catherine D'Aoust at GAIA Adventures, Personal Training/Kinesiologist, Workshops www.gaiaadventures.com An invitation to love your life Kayak Rocky Point for women: Saturday June 9

High Heeled Shoes and Injuries

I know, you just bought that new outfit and you need those high heeled shoes that match. And you know you look "hot" in them. But what are the effects of wearing high heeled shoes on your body? Research says a lot about it.

High-heeled shoes create twice the force onto the big toe
Researchers looked at the joint reaction force of first joint (metatarsophalangeal) from the foot in the big toe, during toe-off phase of fait while walking barefoot and in high-heeled shoes. They found that forces were doubled when walking with high heels.
Barefoot (.8) versus High Heel (1.58) joint reaction force in the MTP joint
Barefoot (.44) versus High Heel (1.03) times body weight in the metatarsal-sesamoid joint


Good chance that high-heeled shoes will lead to knee pain
Osteoarthritis of the knee is twice as common in women as it is in men. Researchers examined the effect of walking in high-heeled shoes and found: 23% increase in force across the patellofemoral joint and 23% increase in force on the medial compartment of the knee

Wide-heeled shoes are no better than narrow-heeled shoes
Wide-heeled shoes has a 30% greater effect on peak external knee flexor torque compared to walking barefoot. Wide-heeled and narrow-heeled shoes increased peak knee varus torque by 26% and 22% respectively.

I hope you probably all know that choosing to wear high heels is not the best for the body. In my next blog I will present information about the moderate heeled shoes.

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Personal Training/Kinesiologist, Workshops
www.gaiaadventures.com
An invitation to love your life
Kayak Rocky Point for women: Saturday June 9

Tofu anyone?

So you’ve heard of tofu, maybe you’ve read about it, and perhaps you’ve even seen it at the supermarket or hanging around the appetizer table at a party. But even though you know it won't hurt you—and you might even like to be introduced someday—you’ve refrained because you’re just not sure. Well this mysterious food doesn’t have anything to hide…

Tofu: Plain and Simple
To describe tofu as soybean curd turns many people off, so try this analogy: Cheese is to cow’s milk as tofu is to soymilk. Although the flavor is not at all the same as cheese, a similar process is used to make it. While you won’t see a product called "plain tofu" on the supermarket shelves, what you will see is basic tofu prepared many different ways.

Firm Tofu
You’ll find "Firm" and "Extra-Firm" styles, but actual textures vary greatly by brand. Firm style tofu is best for stir-fries, or for replacing meat in a recipe. The best thing about these varieties is that they take on the flavor of the dish into which they are incorporated. So you can spice, sweeten, or marinate to your hearts content—you decide the flavor. Firm varieties of tofu are available in both refrigerated and shelf-stable packages. Just open, drain the water, slice, and cook as desired. If you don’t use the whole block at once, cover the rest with water and store (tightly covered) in the refrigerator for up to five days, changing the water daily.

Soft Tofu
This is tofu that has a much softer texture. "Soft" or "Silken" varieties are good for making smoothies, pudding, soups, or any other creamy dish—just scoop it straight from the package into the blender or mixing bowl. Like firm tofu, it takes on the flavor of its respective dish, is available in both refrigerated and shelf-stable packages, and should be stored in the fridge after opening.

Flavored Tofu
Relatively new to the scene, flavored tofu has become a popular variety. Basically it’s just plain tofu, already spiced, seasoned, marinated, or smoked for you. It can be eaten right out of the package, on sandwiches or salads, or incorporated into recipes like stir-fries.

With all of the brands of tofu on the market, you’ll have to do some taste testing to find your favorites. But armed with some basic tofu knowledge, you might feel a little less overwhelmed and more likely to enjoy the adventure. So the next time you run into some tofu, give it a chance- you'll be surprised at how delicious it can be!

Check out this Vegetable Tofu Scrambler recipe at http://www.sparkpeople.com/resource/recipes.asp?recipe=380

Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Personal Training/Kinesiologist, Workshops
www.gaiaadventures.com
An invitation to love your life

Confused about Soy?

I am a vegetarian (almost all of the time) and I love my new way of eating. I have never been a big meat eater, but in the past few years meat seemed to be taking up a bigger portion on my plate. I am now reclaiming that space, on my plate, for veggies. And I am adding soy in it's place. Today soy is everywhere and in every possible form - beans, nuts, milk, yogurt, cheese, flour, tofu, tempeh and more. You can eat soy alone, cooked, or combined with other ingredients for a fantastic high-protein, low-fat snack or meal. In fact, 1 in 4 Americans eat a soy-based food at least once a week.

Soy is a powerful plant food, packed with valuable protein, essential fatty acids, numerous vitamins and minerals, and fiber. It also contains phytochemicals such as isoflavones, phytate, saponins, and phytosterols. As one of the most widely researched foods for potential health benefits, soy has been touted as a miracle food that may fight cancer, heart disease, osteoporosis and more. The latest research supports that soy has a relatively modest effect on cholesterol levels; and it is a good addition to any heart-healthy diet.

For people who want to eat soy products, up to one to two servings per day is appropriate. Examples of a single serving include:

1 cup soymilk
1/2 cup tofu
1/2 cup soy protein (tempeh)
1/2 cup edamame
1/2 cup roasted soy nuts

For people concerned about GMO (genetically modified organisms) or pesticide exposure, organic soy products are non-GMO and free of pesticides. Be wary of ads and too-good-to-be-true claims for soy-based pills, powders and supplements. For those with a high risk (or history) of estrogen-dependent cancer, soy may be the wrong food. Discuss possible soy consumption with your health care provider, along with medical history, risk factors and treatment options (adapted from Becky Hand, dietitian with Spark Recipes).

Next week I will present Tofu 101. Happy eating everyone.

Let's connect at info@gaiaadventures.com.

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

It takes hard work to look like a celebrity

Madona is one fit woman. From injecting vitamins to building a gym 20 yards from her home, she's got her eye on health. To be Madonna's personal trainer must not be an easy task since I am guessing it takes a lot to keep ahead of Madge in the gym. Her current trainer, Tracy Anderson (who also trains Madonna's pal Gwyneth Paltrow), has recently disclosed to the Daily Mail some of the tricks she has up her sleeve for keeping A-listers fit.

For highlights on what Tracy suggests her clients do in the gym then read more.

How to start: First make sure you have 30 minutes of your favorite songs on your iPod. Then find yourself a treadmill. Sprint for one song, skip for one song, and gallop for one song. Work up to a 30-minute work-out. Then move on to toning (below). Start with 10 repetitions and work up to 100 - these should be done every day. If in any doubt about your health, always check with a doctor.

Toning Exercises:
Arm Raise: Using 3lb weights, stand with feet shoulder-width apart. Slowly move arms together straight up into a V above your head. Elbows and wrists are bent slightly. Then gently lower your arms back down to your sides and without pausing go straight back up again. Work up to 100 reps.

Single arm overhead pulse: Using 3lb weights, stand with feet shoulder-width apart, arms at your sides. Raise one arm above your head with your elbow slightly bent and then straighten your arm completely over your head. Pulse like that, up and down. Work up to 100 reps on one side and then the other.

Ballet Grand Plies: Stand with heels together, toes slightly apart. With a straight back, bend at the knee as low as you can, then go back up again. Work up to 100 reps.

Abdominal Crunches: Lie on the floor with arms at your side, your legs in front of you. Raise yourself slightly until you feel a "crunch" in your abs and then lie back down. The key here is to do it with your legs straight out in front of you, as that will really work your stomach without bulking it up. Work up to 100 reps.

Piking: Lie flat on the floor, arms at your sides. Lift straight legs up to ceiling to 90 degrees and then gently lower. Without pausing, lift them back up again. Your upper body should remain flat on the ground. Both arms and legs should be straight with your toes pointed. Work up to 100 reps.

Advanced Piking: Lie on the floor, legs straight out in front of you with your arms on the floor stretched out over your head. Hold onto a 3lb weight and bring your hands up to meet your legs when you raise them to a 90-degree angle and lower your arms and legs back down to the floor at the same time. Both arms and legs should be straight with your toes pointed. Work up to 100 reps.

So what is the point of looking at how these stars train? It takes time (60 min to 90 min), it takes dedication (every day) it takes hard work to look like a celebrity. Yes, they have help, personal trainers, personal chefs, nannies and more to keep them on track. But isn't it comforting to understand that you too, with a little work, can look your best too.

Let's connect at info@gaiaadventures.com.

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

Jennifer Lopez Workout Plan

How does Jennifer Lopez do it?  She is a mother of twins, singer, actress and American Idol judge, and finds time to keep fit and healthy.  "For me, looking good is all about looking healthy, and the ultimate beauty secret is about being happy in yourself".  says Jennifer Lopez

Her workout plan often lasts for 60 to 90 minutes at a time and incorporates the following:


Yoga: What seems to be more and more popular these days is also a part of Lopez's "de-stressing" exercises.

Dancing: Is this really even a workout? Absolutely! Undoubtedly Jlo burns some serious calories and tones her entire body while on tour and filming her music videos.

Cardio: Jennifer incorporates multiple styles of cardio into her workout routines including bicycling, dancing, treadmill and circuit training.

Resistance Training: As long as it's done correctly, resistance training will play a vital part in sculpting the type of body that you will love! Whether using weights, body weight or resistance bands, this is the key to creating lean, muscle mass which helps burn body fat and make you appear to be in shape.



The key to her success is that she is disciplined and consistent with her training.  I hope you feel inspired learning how these women celebrities do it.  What will you incorporate in your workout plan?  Next week we will look at Madona, another great ambassador to fitness.  

Let's connect at info@gaiaadventures.com.

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