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:
Posted in around the Hamilton community, racing, running, staff personal stories, YWCA Hamilton
Tagged challenges, fitness, running, YWCA Hamilton
Every once in a while we all find ourselves stuck in a rut. One of the best ways to snap out of it is to try something new and different. If you are already active but need to spice up your routine, why not add something that is readily available in your everyday life?! – For me, it’s stair-climbing, something that I have been thinking to incorporate into my workout routine for a very long time. If you are already engaged in this activity, then perhaps you can comment below on how wonderfully challenging the stairs are! I love it!
If you haven’t tried the stairs yet and have no knee issues that can be made worse by this activity, why not give the stairs a chance to change your life? Just like anything new, do it slowly and carefully until you get the hang of it. Climbing the stairs challenges both your cardiovascular and muscular fitness – so don’t think you’re not doing much by doing it slow. Absolutely you are strengthening and toning your bones and muscles – especially the heart, legs and butt.
Stairs offer challenge to individuals of a variety of fitness levels – even the already fit person will find that the stairs maximize their body and mental fitness! So invite a friend or two and try the stairs one day – depending on how many flights of stairs you find, maybe you won’t be able to go all the way up the first day or the first few times for that matter. STOP when you need to catch your breath and continue once your breathing return to normal. Slow and steady for 30 minutes if you can.
Depending on your neigbourhood, you may have a variety of choices to climb stairs. For example, as a resident of Hamilton, Ontario, I have access to the escarpment stairs built by the city. There’s Chedoke, Dundurn, James, Wentworth and Kenilworth. Check out the video below displaying a climb up the Chedoke stairs!
There are a variety of other places with stairs with steps that can contribute to a great workout for you - apartment buildings, sport sparks, office buildings, malls, overpasses, bridges and homes with more than one storey of course, among others.
Stairclimbing – it’s different, it’s challenging and it’s FREE! Try it, at least once – then tell me about it!
Marlin
Posted in Uncategorized
Tagged exercise, fitness, Health & FItness, Health & Wellness, Stairs, women, YWCA Hamilton
YWCA Hamilton’s own Wendy and Jen led a Zumba warm-up at the Wesley’s Case for Kids fundraiser at Bayfront Park this afternoon (Sunday June 3, 2012).
Or they started to, anyway – but those threatening clouds decided to open.
The warm-up was cut short, but spirits weren’t dampened.
– posted by Barb
Posted in around the Hamilton community, fun, Uncategorized, worthy cause, YWCA Hamilton, Zumba
Tagged community, fitness, YWCA Hamilton, Zumba
It depends.
I know you don’t like to hear this vague response when you ask a direct question, but it’s the most accurate response: it depends. Take this question for example: how many calories do I burn running on a treadmill? It depends.
The number of calories you burn doing a specific type of activity depend on a number of things. With the treadmill example, it depends on your current weight, how long you plan to workout, how fast you are planning to run/walk and what level of incline you use. See what I mean? Too many variables floating around for a brief and satisfying response.
I encourage people to use the Rate of Perceived Exertion(RPE) to guide their intensity – that’s the scale from 1 to 10 that helps you gauge your effort.
But, for those of you who like your numbers in calories – here’s a chart that might help. Look at this chart as a very general guide. These numbers are based on 30 minutes of physical activity and there is no sex attributed to these three different weight categories.
| 125lbs | 155lbs | 185lbs | |
| Gym Activities | |||
| Weight Lifting: general | 90 | 112 | 133 |
| Aerobics: water | 120 | 149 | 178 |
| Stretching, Hatha Yoga | 120 | 149 | 178 |
| Aerobics: low impact | 165 | 205 | 244 |
| Aerobics: low impact | 165 | 205 | 244 |
| Stair Step Machine: general | 180 | 223 | 266 |
| Teaching aerobics | 180 | 223 | 266 |
| Weight Lifting: vigorous | 180 | 223 | 266 |
| Aerobics, Step: low impact | 210 | 260 | 311 |
| Aerobics: high impact | 210 | 260 | 311 |
| Bicycling, Stationery: moderate | 210 | 260 | 311 |
| Rowing, Stationery: moderate | 210 | 260 | 311 |
| Calisthenics: vigorous | 240 | 298 | 355 |
| Circuit Training: general | 240 | 298 | 355 |
| Rowing, Stationery: vigorous | 255 | 316 | 377 |
For more information about this chart or more examples of activities, please visit the Harvard Health Publications website.
Remember if you are working out to increase fitness, exercise should feel a little uncomfortable. Your workout should allow for a significant chunk of huffing and puffing time! Generally, as prescribed by the Canadian Physical Activity Guide, you need at least 30 minutes of moderate-to-vigorous level of physical activity 3 times a week (at the very least!).
- Marlin
Posted in Uncategorized
Tagged active living, Burning Calories, Calories, fitness, health and wellness, Physical Activity, running, YWCA Hamilton
The benefits of yoga practice are many. Too many to cover in one blog post. I’d like to narrow this discussion to the “lifestyle enhancing” aspects of a regular yoga practice.
The original and ancient guidelines of yoga serve as a prescription for basic moral and ethical conduct and the importance of self-discipline. Who among us wouldn’t benefit from more of that? These guidelines can direct our attention toward better health and help us acknowledge any of the spiritual aspects of our nature. Make no mistake, however; yoga is not a religion or belief system. It is simply an opportunity to quiet a turbulent mind, remove obstacles and find contentment. Learning to be in stillness and silence for short periods of time encourages present moment awareness. Our busy lives so often have us racing ahead of the clock and on a perpetual treadmill toward the next obligation or task. Mindfulness is built through that present moment awareness and can give us the tools we need to be our best possible expression of humanity. Yoga encourages gratitude and I believe gratitude grounds us and adds an important perspective to our daily life.
Try a class or simply try being still and quiet for a few short minutes a day. Give your mind and body a rest. Appreciate all that you are, all that you have and all that you can offer!
Namaste
Kim
Posted in mental health, Uncategorized, yoga
Tagged benefits of yoga, fitness, health, history of yoga, meditation, Wellness, yoga
…and I’m staring right back!
But it’s right, we should be out there right now training for the big day coming up (March 25, 2012)!
I hope you didn’t miss your chance to sign up for this year’s Around the Bay Road Race! Registration is full for all distances accept 5k, which I’m sure will fill up quite soon. One of my friends is still trying to buy off a 30k ticket from anyone who cannot participate for some unforeseen reason – so if you know someone selling, please let me know. Otherwise, she’ll join us on the big day with a 5k.
I’m the one who pressured her to run the 30k race, she did it last year and performed superbly but wasn’t so sure about repeating the effort! Luckily, she has lovely friends around her, such as myself, to ensure she doesn’t miss ongoing positive peer pressure! But she’s a runner already, so I’m only a little bit annoying!
Whether or not you are currently physically active, I hope you have a good circle of friends around you that encourage positive, healthy choices. If you like to be more physically active, it’s a good idea to surround yourself with people who share that same desire. It IS more fun to go for a jog or a walk or the gym or whatever, when you have a pal or two by your side striving along with you.
I do the majority of my runs alone since my running friends live too far and my scheduling doesn’t permit joining our awesome running group at YWCA. So when I do have someone to run with it’s a treat! That’s another reason why races are fun, running with hundreds of people just totally elevates the awesomeness of running!
Okay, I’m going to have a talk with my running shoes. I’ll let you know how that goes….
-Marlin
Posted in health & wellness, personal tale, running, YWCA Hamilton
Tagged active living, fitness, health, running, YWCA Hamilton
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
We all agree: exercise is good for you. Everyone needs to exercise – no matter how skinny or overweight. Some of us are exercising to lose weight, get toned, increase fitness, reduce health risks, mitigate symptoms or side effects of illnesses and to simply stay active and feel happy! Whatever the reason — exercise is a prescription for all.
Excuses are cyclical and intertwined. Everyone’s well aware of the time factor, the financial factor and the laziness factor – but how aware are you of the fear factor? In other words, people that prefer to lose a bit of weight at home (or by dieting) in order to feel confident enough to exercise in public – especially within the fitness centre environment? If you are afraid to exercise in the gym or too embarrassed to exercise in public – you need to do something. That fear will never diminish as long as you remain its hostage.
Most people that fear exercising in public are overweight women. They’re embarrassed by the look of their bodies during exercise – they’re consumed with the idea that their attempt to exercise in public is a spectacle. They’re plagued by questions: How awful does their body look? What if their doing the exercise wrong? What if they start sweating too much too fast? What if they break something? What if they fall off the treadmill? What if somebody laughs?
If you are afraid to exercise in a gym or outdoors – you are not alone. It’s a common fear. While you can take comfort in that common experience for now – you need to do whatever you can to get out of that peer group. As with any anxiety, a dose of information is powerful ammunition for a lifelong combat (perhaps). It’s not easy, and I hope this helps:
- If you have not started working out yet, remember that you are BEGINNER — everyone begins as a beginner! Everyone gets taught what they know. Try not to let those fit bodies in the gym or in the trail intimidate you out of your workout. Focus on your own exercise – your breathing, your form, your reps, etc.
- Don’t try to do too much too fast. In fact, at our gym, you will get a one-on-one with one of our instructors as part of your membership. This will give you a chance to learn basic exercises using specific equipment and machines. You get to practice those exercises while correct form is signaled throughout. We will prescribe the reps, sets, and weight to lift. So don’t worry about where or how to start – we’ll tell you what to do!
- Every gym has their peak and quiet periods. To diminish your fear of embarrassing yourself, find out when the quiet times are, then come in and practice those moves on your own. Work out with less people around, build up the nerve to do some of your free weight exercises in front of the mirror to keep watch on your form. If you’re not sure of your form or the exercise on your program, just ask one of the fitness staff to review.
- If you’re interested in classes but not so keen in the idea of other people watching your reflection in wall-to-wall mirrors as you fumble your way through the class—no worries! Our aerobic classes are held in the gymnasium—no mirrors! Everyone fumbles in these types of classes – even the instructor! So please, muster the courage to come into the gym, pick a spot and follow the leader! Group classes make your workouts a breeze! Don’t give up after your first try, or even your second try, just keep coming back for more – practice makes perfect!
- If you’re afraid to exercise because it just seems too hard, let me remind you: exercise doesn’t have to be vigorous in order to produce results! You can exercise at a manageable level and still do your body a lot of good. Sure, you might get a little uncomfortable—with increased heart rate, increased breathing, increased sweat and maybe even a little muscle burn—but that’s the idea. However, you should NEVER feel pain during exercise. If you feel pain during any exercise, you need to stop that exercise immediately. Otherwise, exercise can be done at a comfortably challenging level. Remember, we’re exercising for better health – not training for the Olympics – so don’t let those professionals intimidate you. While we’re at it, don’t let The Biggest Loser scare you either – it’s not that brutal around here!!!
I hope I have given you something to think about if the subject of this post hits close to home. You need to make peace with your body. It is what it is. You’re not going to make a change without exercising in spite of fear.
Of course if you have underlying health condition that you feel disqualify you from exercise, talk to your doctor about your interest in exercise. She/he will applaud you, then list precautions and recommendations that you can then bring to us. We’ll welcome you with open arms because our gym is a place just for you. Our members are composed of a variety of experiences, fitness levels, body types and ages. We are a friendly bunch, and I encourage you to just visit for a tour—no strings attached! (Also, if your anxiety is preventing you from doing other things which further reduce your quality of life – you need to talk to your doctor about strategies to combat the various degrees of anxiety that debilitate some more than others.)
Still not convinced that you can join a gym??? That’s okay. You can exercise outside of the gym – start with walking. Don’t undermine the power of walking, it’s a great exercise. If you are already doing it – great! Cover more distance and increase your speed a bit if you can.
If you don’t walk much, try walking around more often throughout each day for a total of 30 minutes. Take a longer route to your house or get off one-stop early from the bus – do that until you’re practically walking all the way home!
If you are not able to get your dose of cardio outside, then you’ll have to do what you can in your own home. Workout videos are in abundant supply in the library. Get those to help motivate you to increase your cardio. For muscle, you can easily exercise at home. Stay tuned for a post on Working Out at Home!
Whatever route you take – the point is that you have to take initiative. You have to act now in order to initiate change in your life. It has been proven repeatedly that exercise increases your quality of life – physically, mentally, emotionally, socially and spiritually. You can exercise for free everyday. It’s up to you!
Marlin
