[as seen in the Oxford Review May 03, 2012]
Life can sometimes beat us down. It is my thought that in today’s environment everybody needs strength. Whether you are carrying the groceries into the house, lifting up your baby to cuddle, or planting your favourite flowers this weekend – everyone needs a strong body. Actually it has been shown in a number of studies that physical strength is correlated to handling emotional stress better.

Additionally, according to the most current anti-aging research, strength and muscle mass are the single largest predictors of longevity that we know of. Essentially, having extra muscle, and being strong, not only aids you in completing your daily activities with more ease, it also helps you to live longer.

When we talk strength there are three ways we can train to increase it. You can add more load or resistance (how much), you can add more reps (how many), or you can change the tempo (how fast) of the exercise that you are doing.

Remember that to gain strength you actually have to exercise (very little work today is classified as bona fide exercise).

Resistance
When you are training with machines or free weights (free weights being far superior), adding an additional load (more weight) to the lift is a very common way to strength train. After each set of exercise weight is added in order to increase the resistance. As the sets pile up, so does the weight. This is very important for nervous system activation, which is a primary component of strength. Adding more weight also uses more stored energy and when that energy is replenished the muscle gets stronger and grows.

Reps
Time under tension (TUT) is the single most important aspect of training. The more time the muscle is under tension the bigger and strong it gets and the more fuel it uses. As a beginner, in order to gain strength you must do an absolute minimum of 8-12 reps. If you are just beginning at the gym I would recommend keeping the weight sufficient enough to do at least 8 reps. You should aim for an absolute minimum of 250-400 reps when at the gym. If you need help with this I would suggest consulting a fitness trainer to assist you.

Tempo
The third way to train for strength is to add speed to the movement. Adding more speed to the movement is reserved for the intermediate and advanced exerciser for reasons of safety. If you don’t have the correct technique or you suffer from poor joint health then doing an exercise contraction too quickly can result in getting hurt (sometimes badly).

When speed is added to resistance training the load is moved as fast as possible through the concentric (up) phase of the motion regardless of the load involved. These quick movements require strength and power. Sometimes when training with speed the load may not look as if it is moving fast, or even faster than normal, but the intention to move the load quickly is the secret. Research shows that intent alone can result in strength gains. For the beginner when doing a workout with a quick tempo the workout mostly stays the same in terms of sets, reps and load, but the quality of effort is much greater, as is the effect of training.

Is it possible to do all three of these training techniques within the same exercise? The answer is yes, but with a caveat. You must be injury free before you begin and you should be training with a personal trainer if you wish to incorporate all three into the same workout. I do this frequently with my clients in what is called High Intensity Interval Training (hint: high intensity interval training is good for fat loss too).

When you get into a rhythm and routine your training will progress and you will definitely get stronger. The quality of your effort will be better and you will be able to move up on the training scale. In other words you will be able to go heavier, longer and move weight faster during the workout for amazing results. This will create a better quality of training and in turn a stronger you.

As always – Eat Healthy. Train Hard. And Smile!

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[as seen in the Oxford Review April 5th, 2012]
Spring is here and the desire to be outside is ingrained deep within us Canadians. With the warm weather coming to us early this year I thought I would write about three of my favorite spring exercise must-dos.

Hill Sprints
There isn’t much that compares to the sweat-filled inclines of sprinting up a hill. A form of HIT training, hills sprints have all the ingredients to take you to the next level. Besides being one of the best solutions for taking off a few extra pounds, hills sprints are literally one of the best ways to deeply develop better aerobic staying power.

Studies done at McMaster University (leading the world in HIT research) have shown that by strongly engaging your anaerobic system with short intense burst of things like hill sprints, you get a massive boost in your aerobic efficiency or VO2Max.

The other big plus to doing hill sprints is that you need to spend way less time exercising to get way better results. The thing that they found at McMaster was that by doing HIT exercises like hill sprints you only need about 15-20 minutes of exercise at >80% intensity to equal well over an hour of exercise done at a slower and lower pace.

Bootcamps
So what is the deal with all the bootcamps that seem to be popping up all over the place? I can answer that in two words – they work! If you have never been to a bootcamp and had never had the pleasure of trying one you will experience two things one right after another.

The first thing you experience is pain. And lots of it. While this may sound like a negative and a deterrent, it is probably 1/2 the reason my bootcampers keep coming back. It is good pain. Yes it hurts, but it had a deeper more fulfilling meaning: results.

Which brings me to the second thing you will experience when doing a bootcamp: camaraderie. The absolute bond you develop with those you are suffering with isn’t something that can be put down on paper; it must be experienced to be understood. If you are bootcamper reading this you know what I mean. When you are digging in deep for that last set of burpees, and you just don’t think you can squeeze it out, it is your bootcamp friends that will make sure you complete the set.

The sense of accomplishment and self-esteem-boost from the pain and camaraderie of a bootcamp is not to be underrated and can be a powerful tool to a better you!

Walking
There is a time and a place for everything. There is a time for high intensity exercise and a time for low intensity and the power of walking should not be underestimated. It is one of the most amazing things that we can do on a regular basis. And when I say ‘regular basis’ I mean just that – aim to go for a walk every single day. You will be absolutely amazed at how well you feel as a result of this simple yet effective exercise.

Walking does a few things really well like increasing your metabolism. Increased metabolism doesn’t only mean using more calories (which is one of the benefits); it means your body is more likely to draw in nutrients from your foods and supplements. It also means your desire to drink more water will increase, supporting all your bodily systems of detoxification and elimination, as well as improving digestion.

Another thing you might not associate with exercise, and walking contributes to this in an amazing way, is the circulation of vital fluids like lymph. Walking results in the rhythmic contraction and relaxation of muscles as well as rhythmic pressure changes in body cavities. This results in improved circulation of blood, lymph and even synovial fluid (the lubricating fluid made in joints). Because much of your immune system travels through your body via the blood and lymphatic fluids, improving your circulation through daily walking can improve immune function, as well as your metabolism and health in general.

There are many ways to exercise and I think that hill sprints, bootcamps and walking are good places to get started this spring. Also, if you have a great story about a bootcamp experience I would love to hear from you. Send me a message via email or comment on my blog.

Until next time – Eat Well. Exercise With Purpose. And Smile!

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[as seen in the Oxford Review January 27th, 2012] According to the most recent data available it is the unfortunate reality that the rates of cancer continue to rise. I have personally had a few family members die as a result of cancer and I have a personal mission to find out what I can do to help stop this disease.

While researching the causes of cancer I discovered that there are a minority of cancers that are caused by factors that cannot readily be controlled. When I say not ‘readily’ controlled I mean behaviours and situations that are not immediately available to be changed now; things like environmental pollution, viral infection, and genetic factors. The generally accepted number place about 30% of all cancers under this umbrella.

Conversely, many factors directly related to choices of lifestyle, such as smoking, lack of physical exercise, obesity, dietary habits and the immoderate use of alcohol directly cause the onset of approximately 70% all cancers. Even a very casual inspection of the data (that is the number of people afflicted worldwide) show great variation in the rate of cancer depending on where you look on the globe. This is good news since we can discover some epidemiological truths about cancer by analyzing this variance.

Peter Wentzel, in his book Hungry Planet, showcases the almost unbelievable differences in diet around the world. It is beyond doubt (or argument) that we, in North America, eat a diet heavily laden in processed foods. We eat according to the energy content of food and the fuel it provides. In stark contrast to this those in the East (statistically significant cancer rates are much lower) eat food for the health benefits and for the disease prevention it provides.

Our diet here in the West is generally characterized by a relative lack of fruits and vegetables and it appears that the very same plant foods we lack do play a critical role in the prevention of most (if not all) cancers. It is my opinion that we need a national agenda to get more truly fresh fruits and vegetables into our bodies. There is no substitute for the daily addition of these plants foods to our meals.

The bleak reality is that in spite of decades of dedicated and determined research, financed to the tune of billions of dollars, a large number of cancers remain impossible to treat. It is my belief that the miracle drug (or procedure) to cure cancer will never come. The responsibility firmly rests upon our shoulders to take matters into our own hands and make some good choices for change.

We must make the lifelong decision to eat more vegetables, be more active, and get high quality rest. As a nation, if we ever want to address the cancer problems we have in this country, we must look at ourselves in the mirror, stop making excuses, and start living a lifestyle reflective of what we already know is true.

You might have been expecting me to list off a bunch of foods that will nourish your body and block cancer from developing in the first place. While I am going to give you my time 5 foods – the truth is you already know. You have heard it hundreds of times before – fresh vegetables and fruits have been written about extensively. They are all good for you. No more excuses. Take control now. Commit half of every single plate of food you eat to fresh veggies and fruit. Once-in-a-while just won’t cut it. The reality is you need to eat them on a very regular basis, over a lifetime, to get the benefits. It is the daily, day-in-day-out, choices you make which have the greatest impact on you.

I will finish up by giving you my top 5 cancer fighting foods – but we have to make a deal first. The deal is that you must commit to adding these foods to your diet now. Please. I would actually get down on my knees, if I could, that is how strongly I feel about this.

The top five cancer fighters are: cruciferous veggies (broccoli), garlic and onions, turmeric, green/white tea, and omega-3’s. If you need more information on how to get these foods in your diet please email me at info@vitalityplus.com.

We can change the broken health system one meal at a time.

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[as seen in the Oxford Review December 31st, 2011] The word January comes to us from Roman mythology and means a doorway to the new year. The Roman god Janus had two faces: one which looked backward and one which looked forward. The 1st day of January gives us just that – an opportunity to look back at the year just finished and an fresh look a future yet unspent. New Years Day is a time for new beginnings. A bold and fresh look into the future of possibilities. It is time to make something happen this year. It is time to fulfill your desires and dreams. It is time to think about Mark Twain. It was Twain who said, “The secret of getting ahead is getting started.” Now read that quote again. Then read it again. And again. Choose only one thing this year that you will commit to getting started on. Choose one thing this year that you will see through for the entire year. When you are trying to loose weight or go to the gym, getting started means doing it day-in and day-out all year long. Losing weight and getting fit are the culmination of many hours of sweat equity. There is no shortcut. Don’t listen to any of the infomercials. They lie. The important thing about getting started is gaining momentum towards your goals. There is not much that compares to feeling the energy and sizzle of new beginnings. If you’ve wanted to lose weight and get into amazing shape, why not use the energy of this moment to your advantage? Momentum is one of the most underrated factors in achieving a better body.  It can give you what you need to start an exercise program, stick with it and reap major rewards. The hardest part is always getting started. But once you begin, once you start losing the pounds, once you get going at the gym, you will be noticeably harder to derail. You will be taking the first steps to actually making a permanent lifestyle change. You will look and feel so much better than you ever thought possible. Trust me I know! I want you to get excited! As you know, it’s very easy to do something when you feel excited about it. Learn to use this excitement to your advantage and allow it motivate you to even greater heights. When you consider the world of possibilities there are just so many things to get excited about.  Running groups, fitness classes, Zumba, yoga, and Highland Bootcamps (my very own bootcamp) to name a few. It can be scary getting started, but it is oh-so worth it when you stick it out. The pride and power that goes with accomplishment, and a job well done, makes an impact not only on your own sense-of-self, but also on those around you. You must keep in mind that the initial excitement does wear off eventually. The big secret  of everything in life is just sticking to your program whatever it is. That honestly IS the big secret, the magic bullet, the pill, the easy way, the shortcut to getting ahead – get started and stick with it!! Blessings. Remember – Eat Well. Exercise Hard. And Smile. Read More

[as seen in the Oxford Review October 7th, 2011] Fall is one of my favourite times of the year. I love the crispness and the coloured leaves. The morning sunrises are beautiful and breathtaking. There is a smell of smokey fireplaces in the air, and there are orange pumpkins everywhere. Fall is a time of harvest, thanksgiving, and change.

Fall is also a time for new beginnings. There are new classes to attend, new curriculum to design, new programs to begin – fall is a new start. Thinking of beaches, barbeques, and some baseball you have probably relaxed over the summer and now you’re ready to reach higher and push further. The kids are in school (although they might not like that), so you’ve got a bit more time to get to the gym. You’re pumped. You’re excited about starting a new season. You’re ready to tackle new challenges.  Yes, I know that Christmas is just around the corner, but now is the time to get started – get ready for that little Christmas dress now! No more excuses!

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