Below is another article that I wrote that was featured in Dr. Kevin Shimizu DC's quarterly article. You can find the full article here: http://www.chiro-shimizu.com/ns/autumn11-en.pdf
Beat the fall and winter blues!
We all know that it can get quite gloomy in Vancouver in the fall and winter. With the days getting shorter and with increased rainfall, we often go into hibernation mode. You know what this means.... Yes, a couple more pounds on your body! Well today, I am going to talk a little bit about what you can do to prevent this.
Find a training buddy
Find a friend with a common goal or hire a personal trainer. Make a goal to see them at least 2-3 times a week. Having someone there to work out with makes quite a difference in motivation and helping you stick to your goals.
Look for group fitness classes
Yoga, Pilates or boot camp classes are just some examples of what you can get involved in to get you out of the house. Group fitness is fun and it provides you with the opportunity to get to know others that are working towards a common goal.
Personally I enjoy a Japanese martial art called kendo and this gets me out of the house at least 3 times a week on top of the times I am in the gym seeing clients. In the winter, I also enjoy cross-country skiing. If you have not tried cross-country skiing before, I recommend it for a great cardio workout! In fact if you enjoy any winter sport, keep it up because it gets you out of the house and you burn calories doing it.
Watch what you eat
With many seasonal gatherings on the agenda, make sure you enjoy yourself but not overeat. A good point of advice is to eat a little before going to the gathering. This should help you control your appetite. Remember that it all comes down to making the smart choices. Think before you eat, and if there is a healthier alternative, choose it instead!
Work to reduce stress
Getting a good night sleep and reducing daily stress are important steps to take to manage your weight. It is natural for people to eat more or eat unhealthy when they are stressed. So make sure to take some time to destress once in a while!
Below is another article that I wrote that was featured in Dr. Kevin Shimizu DC's quarterly article. You can find the full article here: http://www.chiro-shimizu.com/ns/summer11_en.pdf
There is also a great article on the importance of flexibility so please visit the link above for more information.
Get out to get fit!
Come summer time, I usually tell my clients that the best way to lose weight is to set a goal to get out to do something active every day.
According to the Canadian Physical Activity Guideline, adults should accumulate approximately 150 minutes of moderate to vigorous physical activity per week. Although this may be a little low for those that are already active, it is a good starting point for those that are not.
You should also aim to do some weight bearing activities at least twice a week. This will help you keep your bones strong. You can actually do weight bearing activities while you are out jogging or walking. Simply find a bench to do some push ups and dips as these are easy weight bearing exercises you can do without any equipment.
Below, I am going to introduce to you a couple of local areas you can visit to help you get out and get fit!
Stanley Park Sea Wall:
This is a great place to bring your family for a casual walk or a ride on a bike as the loop is fairly flat. The loop around is approximately 10 km and it takes about an hour to bike around or 2-3 hours to walk or jog around.
Spanish Bank and the UBC area:
Enjoy the spectacular view of the North Shore Mountains while you walk, jog or bike! This beach stretches for about 2 km so it is a good place to go if you are looking for a light jog or a walk. If you are not satisfied with the difficulty or the distance, you can hit some of the trails in the UBC area. If you are up for it, you can do the Stanley Park, Spanish Bank combination. You probably would want to set aside half a day if you decide to do this.
This trail is called the ultimate stepper because you are literally going up a series of rocks and stairs the entire way up. This trail usually takes 1 hour to complete if you keep on walking up with little or no stops in between. The average time is about 1.5 hours.
Tip: If you want to improve your time, either go with someone faster than you or try to follow someone that is going faster than you.
Don’t forget to take $10 with you for the ride down the gondola as you probably won’t want to walk back down!
"Canadian Physical Activity Guideline." n. pag. Web. 27 Jun 2011. <http://www.csep.ca/CMFiles/Guidelines/CSEP-InfoSheets-adults-ENG.pdf>.
Below is an article that I wrote that was featured in Dr. Kevin Shimizu DC's quarterly article. You can find the full article here: http://www.chiro-shimizu.com/ns/spring11_en.pdf
For those that are into golf, there is a great article in there about how proper footwear may help you speed up your swing!
GET FIT SPRING 2011!
It's time again to work off those winter pounds and get ready for summer. In this article, I will provide you with some suggestions to help you get started on the right foot.
Suggestion #1: Write down realistic goals
The first thing you want to do is to write down couple of goals. Divide this into short term, mid term and long term. Short term may be something you want to accomplish within the month. Mid term is anywhere between the next two to five months. Finally, long term will be from 6 months to this time again next year. Make sure the goals you set are realistic and attainable.
Suggestion #2: Seek out various fitness events taking place in your community
Most of us gain motivation by being around others that have and display common goals, so try seeking out various fitness events that are taking place in your community and choose a couple to participate in. Some examples of these events include the Sun Run, The Vancouver Marathon, and various bike races. Deciding to take part in these events also creates a goal for
you to work towards.
Suggestion #3: If a large crowd is not your thing, look to conquer various local hiking trails
We are fortunate to live here in Vancouver with unlimited numbers of hiking trails with varying degrees of difficulty. For example, the Grouse Grind is a popular hike in the summer. This is a hike up Grouse Mountain and for most people it takes approximately an hour to reach the top. Another one I personally like is the Baden Powell trail that starts in Deep Cove in
North Vancouver. This trail actually extends from Deep Cove all the way to Horseshoe Bay. However, there are many turning points that you can go to and come back depending on how long you want to go for. For those that are athletes, this is a good trail to build endurance. There is a large rock overlooking Deep Cove that you can jog to and back in about
Suggestion #4: Find a fitness program that meets your needs
Two main choices here is to join a group workout or to hire a personal trainer. Group workouts are great in that you work out with people with similar goals. When deciding on which group workout to join, I recommend you go observe a couple of sessions. It is important to observe how much attention the instructor pays to encourage correct form. Remember that
working out is important, but correct form is equally as important to prevent injury.
If you would like more personalized instruction, I would recommend hiring a personal trainer. Personal trainers will make a note of your goals, assess your current fitness level and design a workout menu specifically to meet your demands.