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