Survival of the Fittest

"When it comes to your overall health and longevity, the amount of cardio you do may be more important than your body weight, according to a new study published by the American College of Sports Medicine. Researchers followed more than 11,000 woman for 35 years, and found that even moderate amounts of regular aerobic-activity helped woman live longer, regardless of their weight.

Bottom line: Fitness trumps thinness when it comes to living a long and healthy life."

Chatelaine, February 2011

4 Breathing Tips to Boost Your Cardio

Don’t ignore the importance of proper breathing technique during your outdoor run, “the main thing is to find a rhythmic breathing pattern that works for you.”

1. Keep it steady

Try using the 2:2 method. breathing in for two steps and out for two steps. That works well for running at a moderate pace.

2. Increase for interval training

For a faster pace (such as during an interval), you’ll need to increase the frequency to something like a 1:1. Your breathing may be shallower (you don’t have time to take deep breaths) but it can still be efficient.

3.   Exhale excess CO₂

If it feels like you can’t catch your breath, it means you are building up too much carbon dioxide, and need to focus on blowing it off. Your instinct may be to keep taking deep breaths IN, but you’ll get rid of the CO₂ more efficiently (and be able to catch your breath) if you focus on blowing the air OUT.

4.  Listen to your lungs

Tune in to your breath to gauge your workout intensity. If you’re really struggling to catch your breath, chances are that you should go slower instead of increasing the intensity. Stay mindful to the signs your body is sending you.

-Oxygen Magazine

Eating Pre and Post-Workout

Preworkout (45 minutes prior to exercise)

If you prefer to work out in the morning, experts agree that while you ought to fuel up with something small, you need to experiment to find what agrees with your body.  For some people, whole foods, like a banana, may work better for their body and schedule than breaking out the blender.  At this time it is really about having enough carbohydrates to raise blood glucose levels so that you have fuel to use during exercise, and also to stave off hunger.  Unlike your postworkout strategy, protein isn’t a huge necessity but it is helpful in small amounts for post-muscle repair. 

Postworkout (15 minutes after exercise)

You likely know that every time you lift weights you’re actually causing micro-damage to your muscle cells and inevitably depleting your muscles of glycogen, their main source of energy.  What you need at this time is a fast-acting solution—a whey protein shake.  Whey is the fastest absorbing and most complete protein, which means that it contains all the eight essential amino acids needed for growth.  At this time you are essentially taking advantageof your muscle ‘hunger’.  Your muscles are like sponges that are primed to take in nutrients at a very rapid pace.  Putting those nutrients in liquid form makes the recovery happen that much faster.

Remember…..Muscle tissue is metabolically more active than fat...which means that the more lean muscle you have, the more calories you’ll burn (and here’s the best part), even when you’re just sitting at your desk at work!

Perfect Proportions

The ideal postworkout shake should have at least 35 grams of carbohydrates and 12 grams of whey protein (3:1 carb to protein ratio). 

-Oxygen Magazine

POST WORK-OUT POWER SMOOTHIE

  1-2 scoops Whey or Hemp/Pea protein powder

  1-3 grams of powdered Buffered Vitamin C

  1 tbsp. ground flax seeds

  1 cup mixed frozen organic berries

  1 banana (fresh or frozen

  1 tsp. lemon-flavored fish oil

  Add fresh (not concentrated) juice or water to desired consistency.

Blend and Enjoy!

Water and your Workout

Water is your body’s most important nutrient. It is involved in every bodily function and makes up 70-75% of your total body weight. Simply said, the amount of one’s personal water consumption can come from listening to the wisdom of one’s own body and drink according to thirst. However, as it sometimes can be difficult to read the signs delivered from your body, the goal should be to consume a minimum of 8 glasses of water daily - We all know this, but lets put it to practise!!

It is very important to be fully hydrated prior to exercise, as your muscles will be better lubricated for performance. Additionally, drink small amounts of water frequently, during exercise to maintain proper hydration. Try not to drink water while eating, as digestive enzymes are diluted, and food nutrients are not effectively extracted. Wait 30 minutes before or one hour after a meal to drink any type of beverage.

Early Morning Detox: Try drinking a large glass of water with the juice of half a lemon first thing on waking up.  This is a perfect detox to kick start your system and clean out all of those toxins your body has been working hard to detoxify while you are sleeping.

Curing and the Prevention of Those Frustrating Shin Splints!

The term "shin splints" is a name often given to any pain at the front of the lower leg. However, true shin splints symptoms occur at the front inside of the shin bone and can arise from a number of causes; Overpronation of the feet, Oversupination of the feet, Inadequate footwear, Increasing training too quickly, Running on hard surfaces, and Decreased flexibility at the ankle joint are common causes.

To treat you shin splints, you must rest to allow the injury to heal.  Apply ice therapy regularly in the early stages to reduce pain and inflammation and stretch the muscles regularly to increase flexibility. Try wearing shock absorbing insoles to reduce the shock in your lower leg. You can also maintain your fitness during this healing time with non weight bearing exercises such as swimming and cycling.

Once the shin splints have healed, you want to prevent future injury. Problems such as overpronation and supination can be corrected using running shoes or insoles (or orthodics if necessary). Increase distances gradually, no more than 10% to ensure the muscles are not overworked and try to avoid running on hard surfaces. Move to the grass, beach or trail as the softer ground provides better shock absorbtion. You can also try applying heat before training as this can provide support and compression to the lower leg, reducing strain in the muscles. Stretch and massage regularly, even daily, to improve flexibility.

 (Please talk to me if this is something that is bothering you, and we’ll work a solution into your program!)

Sea Salt

Sea salt contains 82 naturally occurring elements and minerals that our bodies require. It is important to know that today’s standard free-running  table salts have been stripped of these components down to the basic sodium and chloride with additions of anti caking chemicals, potassium iodide and sugar (dextrose) to stabilize the iodine. Keep in mind that even sea salt is often refined. Whole sea salt containing many minerals and trace minerals is slightly grey-coloured. Make the switch at home from table salt to Whole Sea Salt and always look for excess sodium on food labels.

What Are
ELECTROLYTES?
And Why Do Your Muscles, Kidneys and Heart Love Them?

If you guessed that electrolytes have something to do with electricity, you're right! Muscles and nerves are tissues that react to electrical impulses, but do so adequately, they depend on a few key molecules. Such molecules enable and lubricate diverse activity between these hard-working cells. For example, to contract muscles, you'll require the right combination of Calcium (Ca2+), Sodium (Na+), and potassium (K+). In your body, and indeed in all known higher life forms, the electrolyte  balance regulates the hydration of the body through cellular membranes. The blood pH level, muscular activation and nerve function all depend on the electrical conductivity of these salty chemicals.

Claudiu Popa, PTS, OAS

Effective and Natural Electrolyte Replacements

Dried Apricots
Salted Almonds
Bananas
Avocados
Potatoes

"Tomato soup is a good source of electrolytes and will keep you warm this winter"