Run, Run, Robin!

Our fearless leader Robin ran the Chilly Half-Marathon in Burlington today, along with thousands of others, on a fast, flat course along the lakeshore.

All smiles on her way to the starting line

Still smiling after 21 kilometres!

and here she is in action:

Struggling with weight loss? You are not alone-fitness people do to!

Lessons From A Cheater-a fitness staff person’s story…..

I Cheated – (On My Diet).  I was doing so well too. I had lost about 20 pounds and actually weighed less than I did a year ago. (Unfortunately, I gained weight during the previous year coping with stressful events, lack of sleep, and difficulty getting enough regular exercise! Textbook weight gain!) I had less than 10 pounds to go to my goal, and I cheated. I stopped tracking, recording, & weighing myself, for . . . 6 weeks?

Now what?

1. Fess up. Not to anyone really, except myself. Face the facts. I stopped doing what worked – not everything, and I didn’t actually gain (well, 1 pound, be honest) but I stopped losing. I need to restart, not quit! I need to get going, not stay stalled!

2. Forgive myself. Darn, I’m not perfect, but I’m not a total loser either! My clothes are still too loose. I feel good. I just need to lose those last 8 pounds. I can do it! And after about 6 weeks of not being able to run, I still more or less maintained my weight.

3. Pretend I am just starting and START OVER!  What were the things that worked? Weighing myself twice per week, not more not less, measuring my food, recording food and exercise on an app -honestly counting the calories. The last but really important thing that worked was NOT SNACKING AFTER DINNER! (Except gum, fruit and tea!)

4. Figure out – what can I ADD to my health regime? What changes should I make to win at losing? It is common knowledge that those last 10 pounds are the hardest to lose.

Tomorrow – no, TODAY,  I start again. (Why wait?) Here is the plan: 1.  record my food today on my app. The one I use is “My net diary pro”. It was free and is easy to use, but there are several on-line or available as an app. 2. Weigh myself to get an accurate accounting. 3. Do weights and/or cardio at least 5 days/week.

Here is what I plan to ADD: 1. As much as possible, record my food BEFORE I eat it, so I pre-plan my meals. That doesn’t always work when my husband cooks, but hey, why discourage his cooking?  2. Use a personal trainer to bump up my cardio and exercise program. 3. Add a quick, 15-20 minute morning walk or bike ride while the coffee is brewing, instead of doing the crossword puzzle and to rev up my energy level.

What are my challenges? Thanksgiving is over but Halloween candy is in the stores. I will buy it, store it in the trunk of the car, and give it ALL away. ALL! AND I am not going to buy candy I like.  Christmas is coming, and baking ahead is the only way I will survive the family celebrations ahead. I will not bake when I am hungry and I will chew gum while I bake to discourage snacking.

For more information about healthy weight loss, setting goals, eating out including 20 “things to do instead of eating” read this pamphlet from Heart and Stroke Canada.

Wish me luck!

Hey Personal Trainers-do you need CECs?

Many people likely don’t realise the amount of education it takes to be a certified, not to mention fabulous!, personal trainer or group fitness instructor.  In addition to our initial training to become certified, to maintain our certification we must have yearly continuing education credits (CECs).  This ensures that we stay informed regarding the latest fitness research and trends. 

So, you may ask, how do trainers and instructors go about getting these CECs?  There are a few options.  The one that we love the most is the yearly fitness conferences that we attend to, you guessed it, learn about and talk fitness for a few days with a bunch of other fitness people.  What could be more fun?  The next conference that many of us are excited to attend is CPTN’s Dare to be Excellent Conference May 31, June 1 and 2 in Toronto. 

So, if you are a trainer in need of those CECs or just wish to take in some great fitness info, check out the link below to view the conference brochure.  And, yes this is also a shameless self promotion as I am very excited to be presenting at this conference this year!  (http://www.cptn.com/Conferences/2012/Documents/Conference_2012_Brochure.pdf

-Deanna

“Running for the bus – it’s how I get most of my exercise!”

I hear it all the time – “running for the bus is how I get most of my exercise!” I used that line a lot when I lived in Ottawa and frequently ran for the impeccably timed O-Train!

The O-Train stopped and moved precisely according to schedule – never early and rarely late!  For example, if you’re on your way to the train station and it’s scheduled to leave at 12:30pm, and it’s 12:29 – you have a minute to make it! (If you’re like me, you had your watch synchronized to O-Train time).  If you’re fast — you get to work/ school on time; otherwise – you’re late! (image source)

It’s very entertaining for those on the other side of the train – those who are watching you essentially trying out for a ride!! Watching O-Train sprinters was fun – only a little sad when they almost make it! It’s so embarrassing to almost make it! Just look away, look down – avoid eye contact with passengers leaving you behind.  They just shrug and smile – or stare. (image source)

Believe it or not – running for the train or the bus used to be how I got into training zone! It would take a while before my chest stopped hurting, before I started breathing normal again. Depending on where I am going – running for the bus is still quite the workout!  But I’m happy to report, it’s not my only workout, nor should it be anyone one else’s – goes without saying.

BUT – when you depend on the bus to get you to work and school, and the service is unpredictable, you’re current fitness level may be difference between being late and being on time some days. You might have to make a run for the bus- (or GO Train) -to make it on time! (image source)

The other day – I was already comfortably seated in the bus people-watching, when I caught a potential sprinter in the distance. It was a woman trying to catch the bus I was on.  The bus was still loading people, so she had a chance. I looked at her – then at the people loading, thinking she has time, she has time. I could tell she was really struggling, trying to push her body to go faster – but her body wouldn’t have it! If she could move even just a little faster, she could have made it! She didn’t.  The driver couldn’t/wouldn’t wait for her.  At least it was nice out…

Has this happened to you (yet?). Sometimes, irrespective of your fitness level, you are going to miss the bus, the train or the elevator! And if you miss it, just start walking (especially if you do have the time).   Waiting for the bus can make you late too, (especially if you are within walking-distance from another bus route that can get the job done faster)!

Have you ever thought how much difference an increased fitness level can have in your everyday life? Maybe running for the bus — and making it — will make a difference in your life! Think about what else can feel a little easier on your day-to-day routine with increased fitness level. Climbing up your house stairwell without getting winded? Keeping up with your kids or grandkids? What else?

What about strength? Would a little more strength help your push through revolving doors?  What about those doors to Jackson Square that always have a little wind resistance working for them? Will you be able to carry your groceries home – instead of opting for the bus or cab?  Maybe re-arrange your furniture?  Be the muscle on call when a friend needs to move!?

When you think of fitness, think about all the little things throughout your day that can be done faster or better?  Don’t think about the sweat, the burning muscle or the day-after soreness among other things – think about the long term benefits – think about running for the bus and making it!  Think about saying -“running for the bus is how I get most of my exercise”- as joke!

Marlin

Confessions of a Personal Trainer….

(posted by Deanna. …Personal Trainer, Group Fitness Instructor and Instructor Trainer)

Well, here we are, the Tuesday after a long weekend.  How are you feeling?  Confess, were you as active as you should have been?  Did you eat well?  Likely there were many extras over the weekend-treats and pie (or in my case caramel cheesecake–yum!) and turkey, and perhaps not enough activity!  I know I spent more time watching activity this weekend (a fabulous AAA hockey tournament here in Hamilton, which by the way was won by our cousin’s team-yeah!) and not enough time being active myself.  SO, what do we do now?  My suggestion?  Say “oh well”, and move forward.  Get back on the healthy eating and active track today and you will be feeling better in no time!  Off to teach Bootcamp…hope you’ll join me!!

Travelling this Summer? –Don’t Forget Your Workout!

I know, easier said than done.

It’s easier to leave the workout at home when you are vacationing for a week or two, but when you’re travelling for weeks at a time can you really afford to do nothing??  With a specific goal in the horizon, the answer is a resounding–NO.  But even without a specific goal in mind, do you realize that it only takes weeks to start losing fitness?

Depending on where you’re travelling, getting a workout every now and then may not be too difficult.  In fact, depending on where you’re going, everything you do there may be physically demanding enough to keep your body busy!  If that’s not the case, you have to make that extra effort to include physical activity in your daily routine.

Activities that you may be able to do easily can include: hiking in the woods, running on the beach, biking, participating in impromptu sporting activities, dancing etc.   And if you can exercise in an air conditioned hotel fitness centre, go ahead.

As you read this, I am already packing for a prolonged vacation; destination: Sudan.  Sudan, in case you don’t know, is a land that has been ravaged by war for decades (some parts still in conflict today).  So I will not have ready-made hiking paths, running trails and certainly no fitness centre to partake in!  Also, the weather is a major factor; it will be hot! Very hot.

Running for leisure—where I am going—will certainly be a sight to see for the locals, I am assuming.  The notion of exercise and fitness, as we understand it here in this culture, is a notion that is most likely absent in the forefront of local Sudanese life.  But I will try my best to be as active as I can possibly be.  I plan to partake in whatever recreational activities I am able to participate in.

I want to jump right back into my exercise routine when I return, so I have to do something for the next 8 weeks.  I want to make the effort to maintain my fitness level.  Yes, yes; I know, I know; it’s easy for me to write this and that to you.  So I’ll stop myself before I make promises I won’t keep!  There is planning and then there is doing; let’s see how I do….

HAPPY SUMMER EVERYONE!

 Marlin

The Beat Goes On..And so do you!

Posted by Carah…YWCA Fitness Staff and Sunday Morning Bootcamp Instructor

How does music affect exercise? How does music affect the exerciser? I find myself asking these two questions more often in recent days.

The other day when I arrived at the gym, I was planning on going for my usual run on the treadmill where I like to do jogging/fast paced running intervals for about 45 minutes. I got my runners tied tight.. then I realize I forgot my IPod at home.  I’m disappointed but I hop on the treadmill regardless and start warming up. I start into a jog, then its time for my fast run. I find my stride is not quite as smooth as normal, my legs are feeling kind of sluggish, and in my mind the 2 minute intervals felt like they would never end.  I still finished my run but I didn’t feel quite the same while running and I definitely didn’t feel as energized afterwards.  Why is it I felt that way? ….

For years researchers have investigated the effects of music on exercise performance, and results have revealed conflicting data, but one thing is certain, music makes us want to move! Also, these 4 factors are most commonly associated with music’s affect on the exerciser:

(1) a reduction in the feeling of fatigue

(2) an increase in levels of psychological arousal

(3) a physiological relaxation response

(4) an improvement in motor coordination

Music has become one of the strongest motivators in exercise adherence and is largely responsible for the success of physical fitness activities, not only in group exercise settings, but also in personal cardio training and strength training. Music also helps us execute movements at the proper speed, and it can even help us get through the toughest parts of a workout! I know it does that for me, especially during long cardio workouts!

If you are finding your workout boring, maybe some new music could help.

If you want to step up the intensity of your work out, music could help you with that also.

If you feel like you need that little bit of extra motivation to get you back in the gym, music is your answer!

Whatever your goals may be, music will be there to help guide you and lift your spirits J

Quinoa- The Golden Grain

Written by Carah (Fitness Theory Graduate, Fitness Instructor/Personal Trainer-in-training) 

 

Recently there has been a lot of talk about an increasingly popular grain called quinoa. Quinoa (pronounced Keen-wah) is an ancient food that is not yet well known in North America. It has been cultivated in the South American Andes since at least 3,000 B.C. and has been a staple food for millions of native inhabitants. The ancient Incas called quinoa the “mother grain” and revered it as sacred. Each year at planting time it was traditional for the Inca leader to plant the first quinoa seed using a solid gold shovel! Quinoa was used to sustain Incan armies, which frequently marched for many days eating a mixture of quinoa and fat, known as “war balls.” Beginning with the Spanish conquest in the 1500s, there was a 400-year decline in the production of quinoa. It became a minor crop at that time and was grown only by peasants in remote areas for local consumption.

Well now that quinoa is coming back, making its appearance in our local grocery stores, its time to try it for yourself! So instead of eating “war balls” I have a more appealing quinoa recipe which will help you fuel up, providing you adequate energy for a healthy and active lifestyle!

Golden Apricot Quinoa Muffins

DIRECTIONS: 12-cup muffin pan, greased. In a large heatproof bowl, combine cornmeal, apricots, and quinoa. Ina small saucepan, bring orange juice to boil over high heat. Pour over cornmeal mixture and stir to combine. Let stand for at least 1 hour or up to 12 hours. Preheat oven to 375 F. In another large bowl, whisk together flour, baking powder, baking soda and salt.  Stir orange zest, honey, egg and oil into quinoa mixture until well blended, then add to flour mixture until just blended. Divide batter among the 12-cup pan (use paper muffin cups) and bake for 24-28 minutes until tops are golden and toothpick comes out clean.

 Ingredients

1 cup yellow cornmeal

¾ cup chopped dried apricots

1/3 cup quinoa, rinsed

1 tbsp finely grated orange zest

1 ¼ cup orange juice

1 ¼ whole wheat pastry flour

2 tsp baking powder

½ tsp salt

¼ tsp baking soda

1 egg, beaten

¼ cup liquid honey

¼ cup vegetable oil

Excerpted from 750 Best Muffin Recipes by Camilla Saulsbury.

(image source)

Plan B Organics

Written by Carah (Fitness Theory graduate, Personal Trainer/Fitness Instructor-in-training)

 

Summer is one of my favourite seasons! I say this not only because the weather is gorgeous but for another specific reason as well.  Growing up, my Grandma always had a huge vegetable garden, and at a young age I learned to appreciate the freshness of her fruits and vegetables. It didn’t take much for my grandmother to convince me to eat my veggies.  I remember thinking how this tomato had so much more flavour than others I tried throughout the year, I would eat hers right off the vine!

Well it has been quite some time since I had the privilege of my Grandma’s summer harvest, so this year my mom and I decided to try something different. We bought a summer share in Plan B Organics farm. Plan B Organics is a local 50 acre farm in Flamborough, certified organic by the OCCP-Pro-Cert Canada.  A share is a box of local, certified organic vegetables, salad greens, herbs and occasional fruit every week for the 18 week harvest season.  Shares come in 3 sizes (half, regular, and household).  Fresh local produce and vegetables are delivered right to your door if you live in Dundas, Ancaster, Hamilton and Stoney Creek. So if you would like to share in the harvest, or are interested in more information about Plan B Organics visit their website: http://www.planborganicfarms.ca/

(image source)

Introducing…

For the next few months we’d like to take the time to introduce ourselves to our blog readers (YOU)! here’s Meagan’s introductions and how she came to find her love for fitness and active living!

(Meagan is on the left and on the right is Marlin (our running star))

Hello Readers,

My name is Meagan and I’d like to take the time to introduce myself. You may have noticed me hanging around the Fitness Centre during the last couple of months. I’m actually a new employee of the YWCA and a former co-op student from Mohawk College. I’m extremely happy to have joined the outstanding team of Women working in the YWCA fitness Centre! I’d like to tell you what brought me to the YWCA and how and when I decided to become more active in my daily life. Now that I look back I honestly couldn’t picture my life any other way.

During high school I never considered becoming more active. I played on the water polo team but was more focused on the arts. However, I’ve always been a swimmer and a skater. I then decided to formalize that and join a team throughout my college experience. I began skating more often and became familiar with two of Hamilton’s roller derby teams. I hope to be drafted to the Hamilton Harlots (excuse the name )During my studies it was very challenging to remain an active member of the team, but it opened my eyes to how good being active can make you feel. During my stay at the YWCA, I’ve taken up yoga, and started becoming more aware of my body’s’ musculature system. For me, fitness is a stress reliever and a hobby. I try to stay active everyday and often end up walking and hiking long distances. I’m looking into starting to swim again throughout the summer as well as trying something completely new, and joined a Try-A-Tri team (at the YW). I’m about to begin the first step to becoming a fitness instructor, so wish me luck, and I hope to meet all our members!

Meagan