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