Tag Archives: fitness

Carb Wars

20 Monday Nov 2017

Posted by in health, Observations

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I’m a big proponent of wellness and self-care, particularly when we are in recovery from emotional injury or any kind of abuse. I’ve shared about HALT so you might know that I believe a key component to care is eating well and healthy. To that end, I wanted to share some bits and pieces from an article I found over at Forks Over Knives.

The article is by someone named Garth Davis, MD and it starts like this:

“Can you believe people actually avoid fruit in an attempt to lose weight? There has never been a single credible study showing that fruit consumption leads to weight gain, and yet this concept is as prevalent as any nutrition dogma. I have treated people for obesity for years and I can tell you, nobody is coming to see me because they ate too many apples or grapes. Why do people think fruit leads to weight gain? The quick answer from my patients is because of the carbs.”

His article is worth reading. He notes how the misconnections many have concerning proteins, fat, and carbohydrates that may be negatively impacting our wellness journey.  He concludes with this statement:

 

“Traditional diets high in fruits, veggies and starches have worked for thousands of years, and continue to keep people slim and healthy. But our obsession with counting fat, carbs, and protein blinds us to this truth.”

Fall Fit Challenge Intro – Repeat

30 Wednesday Aug 2017

Posted by in Beginnings, health, recovery

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Just in case you missed it last week, here’s my Fall Fit Challenge Intro.

We always want to get fit for spring or summer or maybe in January when we are deep in shame from the holidays. However, being active is part of overall health and wellness and it’s best as a year round lifestyle. Not only is exercise good for the body, it’s good for the mind, too. Did you know that being active can alleviate depression by up to 30%?

fitness-1625279_1280

To that end, you are invited to join me on a 12 week, open to anyone, fun for all ages, Fall Fit Challenge starting Sunday, September 3. Each day will consist of a handful of bodyweight only exercises that focus on our large muscles and core and can be done in about 20 minutes. The goal is to be stronger and more fit while increasing stability and flexibility. These exercises will be a good place to start if you’re just beginning or you can add them into your current workout to give you a little boost.

On Saturday, September 2, I will post the Fall Fit Challenge page. My crazy, never tried before by me, idea is I will update the Fall Fit Challenge page as we go. Each day, to the same blog post, I will post the next set of exercises for the next day. So on September 2, I will post the exercises for September 3. Then, on September 3, I’ll post the exercises for September 4, and so on. That way, you don’t need to wait for me to post the latest exercises – you’ll have them and be ready to go at the time that works best for you. The link to the page will stay the same so you can save it and you won’t have to hunt down new pages. Also, my plan is to post the new day’s exercises at the top so you won’t have to scroll through all the previous days to find it.

Why 12 weeks? Don’t these things only last 21 or 30 days? Studies have shown that strength immediately improves once we become active but we don’t normally see any physical changes until 9-12 weeks. So… you’re welcome.

I look forward to your company on this journey and appreciate any comments along the way. Feel free to invite friends and family but don’t shame them if they can’t keep up with your amazing progress.

This will be the link to the page once it publishes: Fall Fit Challenge

exercise-1203896_1280

Like all otherfitness stuff, make sure you are able to start a beginner to intermediate intensity fitness program. See your doctor if you have any health conditions that could be aggravated, injuries that could be affected, or any medications that may need adjustment. Modify the exercises as needed to ensure they are the correct intensity for you. If at any time you feel sharp pain, experience dizziness or shortness of breath, please stop immediately and get checked out to ensure you’re safe. If you  begin to feel sexy and you want to get amorous with your partner, please go ahead in an appropriate manner.

Fall Fit Challenge Intro

23 Wednesday Aug 2017

Posted by in Beginnings, health, recovery

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We always want to get fit for spring or summer or maybe in January when we are deep in shame from the holidays. However, being active is part of overall health and wellness and it’s best as a year round lifestyle. Not only is exercise good for the body, it’s good for the mind, too. Did you know that being active can alleviate depression by up to 30%?

fitness-1625279_1280

To that end, you are invited to join me on a 12 week, open to anyone, fun for all ages, Fall Fit Challenge starting Sunday, September 3. Each day will consist of a handful of bodyweight only exercises that focus on our large muscles and core and can be done in about 20 minutes. The goal is to be stronger and more fit while increasing stability and flexibility. These exercises will be a good place to start if you’re just beginning or you can add them into your current workout to give you a little boost.

On Saturday, September 2, I will post the Fall Fit Challenge page. My crazy, never tried before by me, idea is I will update the Fall Fit Challenge page as we go. Each day, to the same blog post, I will post the next set of exercises for the next day. So on September 2, I will post the exercises for September 3. Then, on September 3, I’ll post the exercises for September 4, and so on. That way, you don’t need to wait for me to post the latest exercises – you’ll have them and be ready to go at the time that works best for you. The link to the page will stay the same so you can save it and you won’t have to hunt down new pages. Also, my plan is to post the new day’s exercises at the top so you won’t have to scroll through all the previous days to find it.

Why 12 weeks? Don’t these things only last 21 or 30 days? Studies have shown that strength immediately improves once we become active but we don’t normally see any physical changes until 9-12 weeks. So… you’re welcome.

I look forward to your company on this journey and appreciate any comments along the way. Feel free to invite friends and family but don’t shame them if they can’t keep up with your amazing progress.

This will be the link to the page once it publishes: Fall Fit Challenge

exercise-1203896_1280

Like all otherfitness stuff, make sure you are able to start a beginner to intermediate intensity fitness program. See your doctor if you have any health conditions that could be aggravated, injuries that could be affected, or any medications that may need adjustment. Modify the exercises as needed to ensure they are the correct intensity for you. If at any time you feel sharp pain, experience dizziness or shortness of breath, please stop immediately and get checked out to ensure you’re safe. If you  begin to feel sexy and you want to get amorous with your partner, please go ahead in an appropriate manner.

Treadmill Sessions

28 Tuesday Mar 2017

Posted by in health, recovery

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Did you know that treadmills were invented as a way to punish prisoners? It makes total sense, doesn’t it?  Maybe you don’t like the mindlessness of it. Maybe you fell off one and now you have distress whenever you look at a treadmill. Fortunately, with modern technology, the treadmill is a blessing… no wait, sorry I can’t say that without laughing. Nobody in their right mind likes the treadmill; it’s a necessary evil for people who like (need) to run and hate cold weather, rain, bugs, cars, dogs, or people.

I confess I run on the treadmill. I actually prefer to run outdoors but not during the winter. As such, I keep an eye out for ways to keep things fresh.

I found this article at triathlete.com. Even if you’re not a triathlete (yet!!) I recommend you check them out for training, gear reviews and race info.

4 Treadmill Sessions For Triathletes

Four purposeful workouts to help you use the treadmill to your training advantage.

Whether you’re waiting for cooler weather to arrive or simply need more of a focus indoors, the treadmill is a useful tool to maximize your run training. Coach Brad Seng of D3 Multisport in Boulder, Colo., designed these quality sessions to keep the fun factor intact for when the treadmill gets daunting or mentally stale.

Buffer Buffs Hill Reps

Warm-up
15’ easy jogging with 4×20’’ bursts and 40’’ easy for recovery at the end

Main set
Repeat the following pattern 3–4 times. Do the strength exercises off to the side of the treadmill.
45’’ hard Zone 3–4/5K effort at 4–6% grade
5 squat jumps
15’’ sprint Zone 5 at 4–6% grade.
20 high knee skips
45’’ moderate Zone 2–3/half-marathon effort at 4–6% grade
10 push-ups
45’’ fast uphill Zone 3/10K effort at 4–6% grade
10 split squat jumps
45’’ moderate Zone 2–3/half-marathon effort at 1% grade
10 double leg hops
1:30 fast Zone 3/10K effort at 1% grade
Walk 2–3’ or stand on edge of treadmill to recover

Cool-down
10’ easy jogging with final 2–3’ walking

Key: ’ = minutes | ” = seconds

 

Ramp-Ups

Warm-up
15–20’ building effort to top of Zone 2/RPE 3–5

Main set
Starting at the speed where you ended your warm-up, increase treadmill speed by 0.5 every quarter-mile until you max out.
Note that speed and then run 5’ easy.
Complete 4–6 × 45’’ intervals at your max. Recovery is 1’ easy jogging.

Cool-down
Easy jogging for remainder of time

Key: ’ = minutes | ” = seconds

 

1’ Efforts + 1K

Warm-up
10–15’ easy with 4×20’’ bursts and 40’’ easy jogging for recovery

Main set
2x(4×1’ moderate/RPE 3–7 with 30’’ rest after each. Include 1K at 5–10K pace after #4 of each set).
Walk/jog easy for 2-3’ between sets.

Cool-down
5-10’ easy

Key: ’ = minutes | ” = seconds

 

Split Tempo Run

Warm-up
15’ easy jogging

Main set
10’ Zone 2/RPE 3–5
5’ Zone 3/RPE 6–8
2’ Zone 1/RPE 1–2
5’ Zone 3/RPE 6–8

Cool-down
10–20’ easy

Key: ’ = minutes | ” = seconds

 

Seng’s Treadmill Tips

– Set treadmill at a 1 percent grade for all runs aside from any specific hill reps. This will ensure you are running closer to the feel of running outdoors.
– Always have a towel and water or electrolyte drink on hand with increased sweat rate.
– If possible, use a small fan to help keep you cooler and more comfortable, and be sure you have good ventilation.
– Don’t “race” your neighbor. Stick to your specific workout and don’t worry about what speed or grade the person next to you is running.
– Include some light stretching after your warm-up and a few minutes of easy walking as a cool-down before you get off the treadmill to re-establish your equilibrium.

Smooth Operator

11 Saturday Mar 2017

Posted by in health, recovery

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I’ve mentioned before that eating well, and I encourage a plant-based diet, is helpful for recovery. I’m not really a food pictures guy or a cook and I like things simple.

The other day, I shared my oatmeal breakfast recipe, the closest thing to Super Food if such a thing actually existed. Now for my typical smoothie recipe which some people have called, “earthy.” I have a smoothie like this every couple days.

IMG_0364

In a large blender, I include the following:

1-2 frozen banana
1.5 cups Mixed Berry Blend
1 small frozen beet
1/2 frozen avocado
1 cup frozen carrots or broccoli and carrots
1 cup mixed greens (kale, spinach, chard, and other stuff)
1tbsp Chia seeds
1tbsp Flax seeds
2tbsp Hemp seeds
Small piece of ginger

For liquid, I usually use a home made tea blend (hibiscus, white tea, green tea, red tea)  with a little bit of pomegranate juice.

This mix is usually split mostly in half and shared with my wife.

21 Day Fitness Challenge

02 Thursday Mar 2017

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Lately I have been participating in various fitness challenges. I find they are motivational and they seem to make a difference. So I had a crazy idea that I would come up with my own. I borrowed from a couple of fitness people I follow and I made sure there were rest days once a week (I picked Sabbath since… well it’s a day of rest, duh).

My goal was to provide body only exercises so they could be done anywhere. Easy enough for a beginner to get started by flexible enough for more advanced people to modify or multiply for greater intensity. 14 of us started the challenge and I offered some little prizes to those who finished.

This is how things played out. If you decide to give it a try, please give me some feedback on how it went for you – what did you like, what would you change, etc.

Day 1: Plank 30s, Side Plank 30s (both sides), Squats 60 (try jumping squats to increase difficulty)

Day 2: Plank 30s, Shoulder Taps 10 (each time you tap a shoulder = 1), Mountain Climbers 30s, Push ups 20

Day 3: Walking Plank 30s, Side Plank 30s, Burpees 15

Day 4: Planks 45s, Plank Jacks 6, Squats 60 (jumping squats to increase difficulty)

Day 5: Plank 30s, Shoulder Taps 6, Mountain Climbers 45s, Push ups 20

Day 6: Plank 40s, Shoulder Taps 10, Burpees 15

Day 7: Plank 45s, Squats 80 (jumping squats to increase difficulty)

Day 8: Side Plank 40s, Plank Jacks 10, Mountain Climbers 45s, Push ups 25

Day 9: Plank 30s, Shoulder Taps 20, Burpees 20

Day 10: Walking Plank 30s, Plank Jacks 15 reps, Squats 80 (jumping squats to increase difficulty)

Day 11: Side Plank 45s, Mountain Climbers 45s, Push ups 25

Day 12: Plank 1min, Burpees 20

Day 13: Side Plank 45s, Plank Jacks 15, Squats 100 (jumping squats to increase difficulty)

Day 14: Walking Plank 45s, Shoulder Taps 15, Mountain Climbers 60s, Push ups 30

Day 15: Plank 1min, Side Plank 40s, Burpees 25

Day 16: Plank 30s, Shoulder Taps 10, Plank Jacks 10, Squats 140 (jumping squats to increase difficulty)

Day 17: Side Plank 30s, Shoulder Taps 20, Mountain Climbers 60s, Push ups 30

Day 18: Plank 45s, Walking Plank 45s, Burpees 25

Day 19: Walking Plank 30s, Shoulder Taps 12, Plank Jacks 12, Squats 160 (jumping squats to increase difficulty)

Day 20: Plank 1min, Side Plank 1min, Mountain Climbers 60s, Push ups 40

Day 21: Walking Plank 60s, Shoulder Taps 20, Plank Jacks 20, Burpees 30

I was usually asked about walking planks and plank jacks. Here are a couple videos.

 

You Are What you Eat

02 Thursday Feb 2017

Posted by in health, Observations

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As I have been sharing my journey to wellness, I wrote about my switch from a meat and potatoes diet to just potatoes… and nuts, and fruit, and many other vegetables .

When people ask about my diet and I tell them I’m plant-based, no meat, there are two typical responses. One is something along the lines of not getting enough protein. The other is usually a comment about how they tried it once and had troubles with finding things to eat. I am a classic picky eater and I switched to a plant-based life in Yellowknife, NT – Canada’s frozen north. If I had no issues having a healthy balanced diet, no one should. Does that sound judgmental? #sorrynotsorry

As far as protein is concerned, if a person is eating a balanced diet and not starving themselves, a plant-based diet provides enough protein. In fact, the real concern is meat eaters get too much protein and don’t get enough fibre – a double whammy.

I will admit that when I first made the switch, I used various plant-based powders mixed into smoothies. I was figuring out what to do but now I don’t buy that stuff. The only supplements I take are B12, just in case, and D.

food-healthy-vegetables-potatoes

So what do I eat now? I have a fairly simple diet and I’m still a picky eater but here are some standards:

Oatmeal with raisins, chia, flax, and hemp. Just add hot water but sometimes I get a green tea from Starbucks and use that with a little coconut sugar or maple syrup.

Smoothie with banana, avocado, spinach, kale, broccoli and carrot, mixed berries, chia, flax, hemp, ginger. I make a white, hibiscus, and red tea mix with lemon that I use for the liquid part of the smoothie.

Bean burrito that I copied from Taco Time. I even buy their little containers of hot sauce. Lately, I have been sprinkling chia and flax on the beans. It’s pretty good.

Indian food like chana masala, vegetarian samosa, rice, dahl (or dal?).

Some salads as long as they don’t have weird things in them, like bell peppers.

Apples, oranges, dried fruit.

Nuts and seeds – brazil, pistachio, almond, sunflower, pumpkin (plus the chia and flax noted above).

Something we call chipotle dinner that we ripped off from Chipotle. Black beans, cilantro lime rice, and safritas (sp?) which is a tofu tomato sauce mix. Mouth watering. Some people add gaucamole, salsa and lettuce but why ruin a good thing?

Avocado (sushi) roll with ginger and wasabi (this is totally new to me).

There is a local vegetarian Vietnamese place called The Veggie Garden that makes “beef” and broccoli that is incredible. They also make a lemon “chicken” that’s so good I could eat the whole thing. That place is dangerous to my waistline…

Spaghetti with a homemade sauce and sometimes meatless meatballs* that are really good. Otherwise it’s just pasta and sauce.

Baked/roasted potatoes. Of course. I also have a weakness for french fries especially those from Red Robin.

*I try not to eat too many of the meat substitute products as I’m trying to keep the processed food to a minimum.

 

 

 

 

Listen to Your Body 

18 Wednesday Jan 2017

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My plan for this morning was a 5km treadmill run followed by a short core workout and then a 1-1.5km swim. But I haven’t been sleeping well lately so when my alarm went off at 5am, I listened to my body.

My back said, “You can lay in any position you want but I just won’t be comfortable.”

My chest and arms said, “We’re still sore from Monday.”

My stomach said, “I want a donut with chocolate on top.” My face replied, “If you do that, I’ll make you pay for it.”

My bladder said, “I may not need to be emptied right now, but if you try to go back to sleep I will make it feel like I need to be.”

Another part of me began waving and shouting, “It’s been almost two weeks! It’s been almost two weeks!”

Then my legs said, “Since we’re all sharing, can I talk about those 260 squats from yesterday and what they did to me?” My hips to my toes all had something to say about that.

And finally my brain said, “I can’t shut off with all this noise so I might as well get to work.”

I’m not sure I will listen to my body any more.

Weight Workout – Lower Body

12 Thursday Jan 2017

Posted by in health, Observations, recovery

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Since it’s the start of the year and you might want to get into fitness, I’m sharing what I normally do as part of telling my recovery story. If you missed the first parts, you can check them out: The Cyclist, YK2HR, Swim, Bike, Run, Nap, and Typical Workout. If you missed my upper body workout, you can read it here.

Remember these work for me but they may not work for you. Your goals may be different than mine and so you may want to do different exercises. If you have any medical issues or injuries, please take care and get some help. Oh yeah, put your blankety blank blank weights away when you’re done.

Four things shape how I structure a workout:

  1. Work to failure – I don’t try to do loads of volume – usually 2 sets, sometimes 3, of each exercise.
  2. Time is short – I try to get weights done in 45 minutes. Get in and get done so I tend to superset exercises.
  3. Injuries ruin training and events – I have some shoulder issues that I have to be careful of so I tend to go high reps and lower weights typically start with 30 reps for the first set and then strive for up to 20 reps to failure.
  4. I don’t want to be huge or super strong just sexy.

Typical Lower Body Weight Work Out

  • Leg Press (two legs) + Calf Press + Leg Press (one leg)
  • Stiff Leg Deadlift + Lunge with twist + Jump Squats
  • Nordic Hamstring Curl (see below) + Burpees  (burpees are from Satan)
  • Leg Extension + Leg Curl + Speed Skater Squats + Seated Calf Raise
  • Inside Cable Pulls
  • Stair Jumps

I was recently told to do Nordic Hamstring Curls by my witch doctor (aka physiotherapist). He gave me two exercises to choose from and I felt this one was the least ridiculous looking of the choices. They really burn the hamstrings. This is what they look like: