Snowshoe Hollyburn with GAIA Feb 11

Hiking on snowshoes on a winter trail: there is no better workout on a clear winter day. I used to snowshoe long before it was ever popular along the beautiful trails of Gatineau Park. The snowshoes back then were wide and almost comical looking. Snowshoes today are light, sleek and easy to use. It is a joy to strap them on to my winter snowshoes and head out to adventure. One of my favorite trails for snowshoeing is Mount Hollyburn located in Cypress Nordic park. It has all the requirements of a great adventure: it is challenging (steep) and has great views on top.

The hike is incredible and takes you past a coastal forest full of spruce, fir and cedar trees. The mountain will wind and bend and the trail is a steady climb, but is never “Grouse Grind-like”. Once you come up into the mountain side there is a big clearing where you will be able to enjoy a fabulous view of Vancouver; this is the boundary where the cross country ski trails end and the backcountry area begins. If you are lucky you can catch some backcountry skiers “telemarking” gracefully as they make their way down the mountain. But don’t stop there.

Now the trail becomes very steep and requires an effort and commitment to reach the top. I suggest you take small, steady steps, and don’t forget to “kick’ in” to engage your snowshoe cleats, as you make your way to the top. The view from the top of Mount Hollyburn is breathtaking, with a 360 panoramic view of the nearby mountains, the city and the Strait of Georgia.

And the best part is “glissade” or bum sliding your way down. Come join me on Feb 11 as I take a group of women with me on this wonderful adventure or go at it on your own with friends. It’s a blast.

Let's connect at info@gaiaadventures.com.

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

Register to snowshoe at http://www.gaiaadventures.com/Register.html

Change can be a good thing

I have a fitness client that loves running the same route every time she heads out. Another client loves circuit training. People love routine. There's a comfort in doing the same things and knowing exactly what to expect - nor surprises, no thinking required. And sometimes, routine can be a very good thing.

But when it comes to your workout, doing the same moves day in and day out isn't doing much to help (or motivate) you. From this point on, consider the idea that your muscles are "smart". When they try new things - like martial arts, strength training, Bosu - they're a little shaky at first. But they learn quickly, and adapt. For this reason and the fact that you should always be challenging your body in order to keep improving your fitness level, you should consider adding variety to your workouts.

Here are some ideas to help with your strength training: choose any exercise from each group (numbered 1-7 at the left) for your workout. Do your usual # of reps and sets. Then, change it up for your next workout. Pick a new exercise from the same row, and continue to alter your program regularly. This way, your muscles remain challenged—and you get fitter, stronger, and healthier over time.

*Always consult your health care provider before beginning this or any new exercise program.*


1. Chest Exercises: Chest Press with Barbell or Dumbbell Flys or Pushups or Dumbbell Pullovers
2. Back Exercises: Reverse Dumbbell Flys or Seated Rows or Boxer or One-Arm Rows
3. Arm Exercises: Wall Squat with Curls or Alternating Curls or Hammer Curls or Concentration Curls
4. Abdominal Exercises: Bicycle Crunches or Plank or Banana or Crunches on Ball
5. Back Posture Exercises: Slow Swimming on Ball or Swimming or Superman or Back Extensions
6. Leg Exercises: Single Leg Squat & Bend or Runner's Lunge or Skater Squat or Forward Lunges
7. Hip Exercises: Hamstring Flexion on Ball or Bridge Ups or Genie Sit or Ham Curls with Ball

Let's connect at info@gaiaadventures.com.

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

Snowshoe Hollyburn with Women Saturday February 11

Short Workouts count

People often say that they don't have time to exercise, but I disagree. Everyone can spare 10 minutes a day to work out. One of my personal goals is to do something active every day, even if it's just for 10 minutes. So even on my busiest days, I won't make excuses. And I definitely won't convince myself that 10 minutes is too little to really matter. Ten minutes DOES matter—and it really does add up to big benefits for your body. If all you only did 10 minutes of exercise per day, that's 70 minutes and potentially 700+ calories that you could burn over the course of a week.

So when you're short on time and can only muster a short workout, intensity is key. Work harder for the most benefit and the biggest calorie burn for your buck. Really make those minutes count! Here are tons of workouts that burn around 100 calories (or more) in just 10 minutes, while also strengthening your heart and lungs and helping your blast stress. Now THAT is a worthwhile way to spend a few minutes of your time.

20 Ways Burn 100 Calories* in 10 Minutes
Cycling (12+ mph) or mountain biking
Racquetball or Tennis
Running (at least 12 minutes per mile)
Swimming laps or treading water
Playing basketball, soccer
Spinning class or stationary biking
Rowing
Boxing
Martial arts
Digging (heavy yard work)
Jumping rope (continuously)
Jumping jacks
Rock climbing
Walking on the treadmill (at least 4 mph with a 5% incline)
Water jogging
Kettlebell training
Walking uphill or Hiking
Climbing Stairs or onto a Step
Boot Camp favorite: High Knees,
Bosu or Body Ball/jumping or stepping workout

*Calories burned estimates based on a 160-pound woman. Men and people who weigh more will typically burn more calories for the same activity.

What's your favorite way to burn a lot of calories in a little bit of time?

Let's connect at info@gaiaadventures.com.

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

Snowshoe Hollyburn with Women Saturday February 11

Low-Fat Beats Low-Carb for Heart Health

Most of us are thinking of cutting back on the carbs; the holidays are over and it is now time to think about our health. For people with high blood pressure, it is even more important to reduce our fat intake; it may be key to protecting the heart. According to a study published in the American Heart Association’s journal Hypertension, a low-fat diet is more effective than a low-carbohydrate diet in reducing the risk of developing hypertension, a precursor to cardiovascular problems such as atherosclerosis.

When the two types of diets were compared in apparently healthy participants, the low-fat diet was the winner at improving blood pressure markers, such as blood flow in the arteries. This led the researchers to conclude that low-fat diets “may confer greater cardiovascular protection” than low-carb diets.

The low-fat diet is a diet that consists of little fat, especially saturated fat and cholesterol: "with high intake of fruits, vegetables and whole grains, moderate intake of legumes, nuts and low-fat dairy products and low intake of red and processed meats and sodium" http://en.wikipedia.org/wiki/Low-fat_diet

If you are thinking of cutting back on carbohydrate in your diet - here is a good place to consult: http://lowcarbdiets.about.com/od/lowcarb101/a/gettingstarted.htm

Let's connect at info@gaiaadventures.com.

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

Snowshoe Hollyburn with Women Saturday February 11

Have you ever dreamed of hiking Mount Kilimanjaro?

Happy New Year everyone! Recently an adventure client of mine contacted me to celebrate her success: she had reached the peak of Mount Kilimanjaro. Marian is a 60-something retired educator who always been up for personal challenge. She has hiked the Lions (our toughest hike of the year) and hiked Singing Pass in Whistler (our longest hike) with me and shown stamina and strength. This year, Marian joined the Alzheimer’s Society of BC and has reached a new high, the highest mountain in Africa.

Let us be inspired by Marian as she said: “Many of you know that my mother passed away four years ago from Alzheimer’s disease, and honoring her memory forms a big part of my motivation.” Her team of 10 ultimately raised almost $130,000, which went entirely to support the Society’s goals: education, research and help for families.

All 10 of them made it to the top! “Such a huge challenge!” she announced later, “By supporting one another, we did it! And with lots of help from our guides.” 

“We approached the signpost, screaming in disbelief, celebrating with tears, hugs, singing! Then, unlike the Alzheimer patients for whom we were climbing, we descend leaving behind our foggy brains as we lose elevation,” she observes. Most boot-skied almost 2,000 vertical feet (609 metres) down the scree and, last of all, hiked 15.5 miles (25 kilometres) out of the park. To read more about her great adventure visit
http://www.seniorlivingmag.com/articles/memory-motivation-and-moxie

I want to congratulate Marian and her team and many others that sacrifice their time and energy to help others. Visit www.alzheimerbc.org or www.ascentbc.ca to learn more about the 2011 team, its history and goals.

Let’s make 2012 something special. What are your goals and dreams for this year? Let’s connect at info@gaiaadventures.com

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

Snowshoe Seymour - introduction to snowshoeing for Women Saturday January 7 – call 604 329.1257 or email me to register.