Curb's Fit Lifestyle Blog

Excuses to not exercise

2008-11-11T02:09:00.000-08:00

As a coach I hear a lot of excuses people have for not exercising. As a person with a busy schedule and conflicting demands on my time I can relate to many of them. Let me share with you a few really good excuses and a simple, yet powerful way to overcome them and stick to your fitness plan.

A couple of weeks ago I was at a dinner party on a Saturday evening. I knew I was going to this so I factored into my training plan on eating too much, drinking too much and staying out late this one night. To be able to enjoy myself guilt-free, I kept pretty close control of my nutrition plan the weeks before and after the party and made damn sure I had some good workouts during those weeks as well.

This included scheduling a 10-mile run on the Sunday after the party. It looked pretty good on the calendar but after a fun night of celebrating with friends, the run didn't seem like such a good idea. My mind was full of reasons why I should skip the run. Here are some thoughts that were running through my head:

"I didn't sleep a lot last night and I had a really busy week last week plus I've got a hectic week coming up so I should probably skip the run and catch up on my rest."

"A lot of people have been sick lately; it feels like I'm coming down with something. I should probably rest up and build my immune system."

"You know, I'm 40 now. I've worked out every day this week except one and I won't get another rest day until next weekend. Masters athletes need a lot more recovery time than 20 somethings. Maybe I need the rest more than I need the run."

"I've got a few things I need to get done today. We've got to walk the dog, get groceries for the week, I've got to get a few files organized, I should call my parents, I need to spend some time with Samantha as we've both been so busy lately and haven't had much quality time. Yeah, I really don't have time to do this run today."

So I was too tired, too sick, too old and too busy to do my 10-miler. I thought they were great excuses to skip the run. I'm sure many people reading this would definitely agree and could relate to these feelings. These excuses continued to play in my mind as I put on my running gear and dragged my tired, sick, lazy ass out the door, did my warm-up and began my run.

My trick? Three things. First, I didn't try to stop my mind from thinking; that's impossible. I just decided not to listen to it. You see, just because you have a thought doesn't make it right. Second, I made a decision. I decided it was more important to me to stick to my plan and do the run. I gave myself 20 minutes of leeway; I'd start the run and if within 20 minutes I was truly feeling sick or overworked I'd stop. And third, I said two magic words to discard the excuses. "Screw 'em."

So what happened? Well, I didn't feel great after 20 minutes. My legs felt heavy and I felt like I was running in molasses. But I knew that I wasn't really sick and I wasn't overtraining so I kept going. Even the tunes in my iPod weren't helping rev me up. But I still kept going. 20 minutes. 25, 30, 35, 40.

And then something happened at about 45 minutes. My body began to feel lighter; my gait wasn't so stiff; I began to feel more alive and the pounding in my head subsided. For the next 30 minutes I felt better and better and actually threw in a few short interval bursts. When I finished the run I felt waaaaay better than when I started and in fact, I could have kept going. But I completed my plan and really did have a number of things to do today so I stopped.

If you ever feel like you're too old, too tired, too sick and too busy to do your workout just follow my simple routine. 1. Don't try to stop these thoughts but realize they're not necessarily correct. 2. Make a decision on what you're going to do, then DO IT. 3. Say the magic words "Screw it" and do your workout. Give yourself 20 minutes and if you truly are sick or on the verge of overtraining you'll know. But chances are, you aren't.

Until next time, stay fit and stay healthly.

C.

www.ultrafitness.net

How to Fundraise for Charity and Almost Puke on TV

2008-10-20T16:49:00.001-07:00

In addition to getting back to trail running this summer, on July 16 I led a group of five trainers in a unique fundraiser I named the "Bodyweight 1000 Challenge". The challenge was a workout designed by Craig Ballantyne of Turbulence Training.com which required each person to complete 1000 total reps consisting of:

100 Jumping Jacks or Jump Rope
25 Close-grip Pushups
25 Jumps
25 Pull-ups
25 Stability Ball Jacknifes
100 Squats
50 Bicycle Crunches (25 reps per side)
100 Pushups
50 Walking Lunges (25 reps per side)
50 Underhand Inverted Rows
50 Stability Ball Leg Curls
100 Bicycle Crunches (50 reps per side)
50 Decline Pushups
25 Overhand Inverted Rows
50 Mountain Climbers (25 per side)
50 Squats
25 Chin-ups
100 Jumping Jacks or Jump Rope

I chose Athletics for Kids (www.A4K.ca) as the charity. A4K is a BC-registered charity that raises money to help disadvantaged kids participate in sports. I believe sports can teach kids many positive lessons and given what my colleagues and I do for a living, the charity was a natural fit for this fundraiser.

Sponsors donated a specified amount for each rep we completed and together we raised almost $4000 which will make a positive impact in the lives of seven kids. A huge THANK-YOU goes out to all the people who sponsored us and donated to a great cause.

As you watch the short video below, watch for my interview. I don't say this because I think I look hot but rather, it was all I could do to not throw up. When I finished the workout I was ecstatic and pumped but after a couple of minutes the endorphin rush began to wear off and I knew I was in trouble.

As my blood sugar levels plummeted my body began to rebel - I was light-headed, nauseous and I had a severe case of dry-mouth. Of course this is when the reporter asked me to do the interview. The entire time he was asking me questions, I could barely spit out a decent sounding answer because all I could think was "Don't puke on-camera, don't puke on-camera".

Watch the Shaw cable video of the event:

Here are some photos of the event to give you an idea of just how tough it was.

Rachel keeps her young son entertained in the middle of the workout. Incredible!

Cord fighting through the 100 pushups.

Yep, that's me grunting my way through the final 25 chinups.

DONE!!! Me, Cord, Marsha, Rachel, Jesse - happy campers now that its over.

Next year I plan on making the event even bigger and better so start your training now!

C.

www.ultrafitness.net

Summer Adventure Runs - Goal Achieved!

2008-10-08T22:44:00.000-07:00

It's been a while since I posted to the blog as I was busy enjoying our great summer. The weather in BC was fantastic and allowed me to spend lots of time playing in our beautiful outdoors from surfing in Tofino to running in the backcountry near Whistler.

One of the best ways to commit to an exercise program is to set goals that will stretch you while exciting you at the same time. I wanted to get back into some serious trail running so at the beginning of the summer I set a goal to complete 3-4 "adventure" runs, which to me, are any trail runs that take you onto some rugged, gnarly trails for at least 4 hours.

I'm happy to report that I achieved that goal. I revisited a couple of old favourite runs, the Lions and Crown Mountain plus I completed a run I've always wanted to do, Black Tusk in Garibaldi Provincial Park.

The Lions Run

The Lions are the two peaks you see in the distance as you're crossing the Lions Gate Bridge from downtown Vancouver to the North Shore. There are a number of different options if you want to reach the Lions but I choose the most scenic route, the Howe Sound Crest Trail from Cypress Bowl to the West Lion (on the left). I choose to do this on the August Long weekend Monday as the weather was absolutely perfect with gorgeous blue skies. After a fun weekend of barbeques and socializing with friends, I thoroughly enjoyed having 6.5 hours to myself on the trails.

Crown Mtn. Ascent

Sometimes I like heading out for solo jaunts but often I like having good friends share in the outdoor adventure. So for the other two runs, my buddy Glenn Pace (yep, the same guy who ran the Easter Seals 24 hour relay - SOLO) joined me.

Having a support system including friends or workout partners is another key element in achieving your fitness goals. It helps to have someone else to share both the fun and the struggle as you work towards your goal.

(Photo: Nice shot of Crown Mtn. on the left with the Camel on the right.)

Crown Mtn. run is the tallest peak on Vancouver's North Shore; if you're looking toward Grouse Mtn. from downtown, Crown is slightly to the left and behind Grouse.

It was a hot forecast for the day we chose to do our run so we decided to get an early start and hit the Grouse Grind trail a little after 7 a.m. We had quite a trek ahead of us with a lot of climbing so our pace was fairly conservative and we emerged at the Chalet in about 48 minutes.

By then it was already hot with no clouds in the sky so we knew it was going to be a scorcher. We made our way past the tourist area and scampered up the Dam Mountain route towards Crown Pass. The shade of the forest was very welcome as the sun climbed higher in the sky.

(Photo: Glenn using the ropes on the descent to Crown Pass.)

This run has a lot of elevation change as you drop down into the pass and then have to make the final ascent to Crown. This is also the section of the trail where you're most exposed to the sun; even though it was still early I was beginning to sweat buckets and began to worry if I had enough fluid in my camelback.

We had a blast scrambling up the rugged final climb towards the peak and the view was worth it. We took a few minutes to rest and savour the sight but didn't rest too long as we wanted to be back into the shade when the sun reached its peak. The temperature would climb to 30 degrees that day!

(Left photo: Coming up from the pass. Not too much running on this part of the trail!)

(Right photo: Crown Mtn. looming over us.)

On the return trip to Grouse, I ran out of water just as we were making our way up the pass towards Grouse and Glenn was close to being done his camelback as well. We decided to skirt around Dam Mtn. as there was less climbing so it would be faster. I didn't want to be out here too long without any hydration; there aren't any good streams in this area so I would be empty until we got back to the Chalet.

Glenn eventually ran out of water as well but it only took us another 45 minutes before we were back at the Grouse Chalet where we scarfed down some food and cold drinks. In the end, the run took us about 4.5 hours.

One of the best things I love about Vancouver is that you can get to some rugged wilderness for a few hours and still be home by noon. In fact, that afternoon I ended up on the beach at Spanish Banks looking towards the North Shore and the peak we were sitting on just a few hours earlier. Amazing!

The Black Tusk Run

For my final adventure run this summer, in September Glenn joined me again as we tackled Black Tusk in Garibaldi Provincial Park near Whistler. Once again the weather cooperated as we had blue skies and warm temperatures.

Black Tusk is the jagged spire to your left a short distance before Function Junction as you're driving on Hwy. 99 towards Whistler .

I've done a number of runs in Garibaldi Park over the years and have always ran past the Tusk so its been a goal of mine for a while and I was finally going to do it. I was PUMPED!

The run to Black Tusk starts at the Garibaldi Lake trail head parking lot and is a steep climb for the first 6 km or so. Once you hit the meadows the incline lessens but basically you're climbing the entire way to the Tusk, a distance of about 13 km. We hiked/ran the ascent and though it was sunny with no clouds the elevation kept the temperature down so we were never too hot.

(Photo: The winding trail through alpine meadows.)

After the winding trail through the meadows the tough climbing really began as we hit the scree. We had gained quite a bit of elevation and were both feeling the effects of less oxygen in the air while continuing to push the pace.

(Left Photo: Out of the meadows and getting close.)

(Right Photo: The final ascent along the scree slope.)

We reached the bottom of a section called the Chimney which you have to climb to reach the peak. This area can often bottleneck as there is only enough room for one person to go at a time. When we arrived there was a large party descending and four people ahead of us waiting to go climb up.

(Left Photo: Looking up the "Chimney", the final climb to the true peak.)

(Right Photo: Looking back down the scree slope; you have to really focus on your footing running downhill here!)

The problem with waiting here is falling rocks. The Tusk is volcanic rock which is very brittle and breaks off relatively easily. Climbers above us occasionally loosened a rock or two and they fell around us as we waited. We tried to find the safest area to wait but both of us were feeling more uneasy with each baby-head sized rock that fell. We waited for about 20 minutes but it looked like we'd have to wait at least 30 minutes more before we could make our ascent.

I'll admit I have a healthy fear of heights and climbing the Chimney did make me a little anxious. But I was a lot more anxious just sitting around as these lethal projectiles fell; after another close call with a falling rock we decided to head back and do the final climb another day when it wasn't so busy.

(Left photo: From the base of Black Tusk looking east towards Garibaldi Lake.)

(Right photo: Looking north towards Panorama Ridge and glaciers.)

Though we didn't get to the true peak, the views from our vantage point were still breathtaking. I've always found this park to be serene and magical; the scenery gorgeous. If you've never been to Garibaldi Park, make it one of the places to see before you kick the bucket.

Running back down the scree slope was a lot more fun than coming up. Though the footing was tricky it was a blast if you relaxed into it and did a bit of rock-surfing. This run follows the same trail in and out but it's all downhill on the way back.

It took us only half as long to return to the parking lot as it did to climb up. My quads were pretty beat up after all that downhill, especially the final 6 km but the trip was definitely worth the price.

My feet loved the soak in the frigid waters of Rubble Creek before we got back into the car for the drive home. The run had taken us about 6.5 hours and it lived up to my expectations. A stop at the Howe Sound Brew Pub for some food and a cold beer made for the perfect ending to another perfect day in beautiful BC!

How have you done with your fitness goals over the last 3 months? If you haven't hit them or worse yet, haven't even set any goals, maybe its time you did.

C.

www.ultrafitness.net

Can Margaritas Be a Part of Your Wellness Program?

2008-09-30T16:00:00.000-07:00

It's a funny thing being a fitness coach as many people have misconceptions about my lifestyle. They think I must be some sort of "fitness nazi" who lives an austere life devoid of any hedonistic pleasures. Chocolate? Heavens no! Butter? No way! Alcohol? God forbid! The presumption is that I eat only "healthy" food and spend 5 hours a day exercising (10 on Sundays). Its assumed I would never contaminate my body with "evil substances" such as fat, alcohol and sugar.

However, nothing could be further from the truth. I'm fond of chocolate (preferrably dark with hazelnuts); like my beer; love my steak (with ALL the fat); use butter liberally and eat full-fat yogurt & cheese. If the truth be known, I've also developed quite a reputation for my blended lime margaritas. Ask the guests who attended our summer barbeques and I'm sure they'll vouch for my margs!

Yet I've maintained a consistent bodyweight of about 180 - 185 lbs. at 12-14% bodyfat for years and never get sick. The only time I've been hospitalized in my adult life was last year for an emergency appendectomy. You could say that I live the French paradox.

How is this possible? Genetics does play a role but that can only account for about 30% of the results. Environment and personal decisions play just as an important role because they help determine how your genes express themselves. I'll digress a little to help explain my point.

North Americans are notorious for looking at other cultures' diets and trying to find a secret ingredient that is the key to health, youth & vitality. We've looked at the Okinawa diet, the Mediterranean diet, and the French diet trying to find that magic bullet that will allow us to have perfect health.

Recently a 2-year study looked at three diets and their effect on weight and health. The participants were divided into three groups and followed one of three diets - a conventional "healthy" low-fat diet, a Mediterranean type diet and a low-carb diet. The results showed that all three groups lost weight and experienced other health benefits as well. The low-carb group lost the most weight (10.3 lbs), followed by the Mediterranean group (10 lbs.) and low-fat group (6.5 lbs). The low-carb group also had the best improvement in choletsterol levels while the Mediterranean group had the greatest improvement in the blood sugar levels.

Dr. Iris Shai, the lead researcher concluded that "there is not one diet that is ideal for everyone", which isn't surprising to me as over the years I've seen different people respond well to all types of diets.

Western science is very narrow-minded in its approach. It generally tries to break everything down into parts to understand how things work. This approach can be helpful but it can also be a hinderance. When dealing with living organisms and systems, the relationships between various parts and how those parts work together are just as important as how those parts work individually. An eagle-eye perspective is needed to tie together the data collected by a microscopic view.

Bear with me as I'm about to tie all this together.

By looking at only the diet of these other cultures we're missing out on many other factors which have a great impact on health. There are three major similarities between the cultures of the three diets I mentioned above (the Okinawa (Japanese), the Mediterranean and the French) that can help explain the health of their people:

(1) the sense of community found in these cultures
(2) a slower pace of life and less stress than the typical North American lifestyle
(3) an emphasis of real (high quality) food versus processed (poor quality) food

The lower stress levels of the French goes a long way to explaining the apparent paradox of their diet which can include many rich foods such as cheese and butter. The point I'm making is its not simply what foods these people eat that's important but the quality of the food itself and the environment they eat in are equally important.

Getting back to my situation, yes I enjoy chocolate, beer, red meat, cheese and margaritas. But I don't use these foods as a way of dealing with stress which is what many people do with things like alcohol and chocolate. I use exercise, meditation and other techniques to handle the stresses of modern life and allow myself to enjoy these "bad" substances when relaxing and having fun with friends.

And keep in mind what the researchers from the three-diet study concluded; there is no one diet that is right for everyone. So experiment for yourself and enjoy an occassional margarita!

C.

www.ultrafitness.net

Hiking Club

2008-07-17T15:14:00.000-07:00

I had a great long weekend surfing and kicking back in Tofino. The only problem was the trip was too short!!! Tofino is a place I could definitely spend my summer.

In my last post I mentioned that one of the key factors in sticking with an exercise program is to join a group of like minded people in an activity you enjoy. I usually teach courses on Wednesdays but decided not to this summer so I had my evenings free and was thinking of doing something to help people keep in shape.

I've done clinics and bootcamps in the past but didn't feel like doing that again. Working out is great and all but I wanted something different and it seemed like many other people did too.

So I've decided to start up a hiking club beginning Weds. July 9. We'll be doing hikes on the North Shore but will NOT be doing the Grouse Grind.

I'm keeping this simple so it will be on a drop-in basis. Major details below:

Dates: July 9 to Aug. 27 (except July 16. I'll explain why in another email; it entails me suffering through a punishing workout to raise money for a kids charity).

Day & Times: Weds. at 6:30 p.m.

Location: North & West Vancouver. Specific locations will be emailed.

Cost: $10/hike; drop-in format.

Gear: Hiking boots or trail runners. Hiking poles if you like but I don't recommend them. Water bottle, camelback or other hydration system a must! More specific list will be emailed.

Dogs: Welcome (as long as they're well behaved).

FAQ's:

How long will the hikes be?
They will take between 60-90 minutes each (as long as I don't get us lost. Kidding!)

How difficult are the hikes?
The hikes will be intermediate level. You don't have to be an alpine climber but it is the North Shore so the terrain can be rocky, rooty, muddy, slippery, slick, wet, dry, steep in sections and gnarly. Some sections may be gravel and level.

Is it really hilly? Will we be going up or downhill?
The terrain will be varied and yes we will be going up and down hill.

Do I have to be in super-condition to do these?
No, you don't have to be an uber-athlete. But given everything I've said above, this isn't your leisurely stroll around the neighbourhood (unless you live in a log cabin in the mountains). However, if you're reasonable shape you should be fine to do these. Some of the hill climbs might be challenging but they will not be the duration of the Grouse Grind. The purpose is to have fun while being active so its not a race.

Email me if you're interested and I'll send you the specific details of each week's hike. My goal is to show you some of the spectacular places you can find right in our own backyard.

C.

www.ultrafitness.net

Surf or Melt!

2008-06-25T13:39:00.000-07:00

Back in my university days (man they seem so long ago now) one of my friends had a saying he'd blurt out quite often, "Surf or melt!" Believe it or not, this bit of lingo from a bunch of keg-partying, class-skipping, wanna-be surfers actually conveys a fundamental piece of fitness advice.

As with so many other sports, surfers can be quite fanatical. They will drop everything to get out on the waves when a good swell hits. They LOVE what they're doing (some would argue a little too much) but that's the point. Sometimes they will go to great lengths and overcome enormous obstacles just to catch a tasty wave with some buds as Jeff Spicoli would say. (If you've never seen Fast Times at Ridgemont High you won't get this reference).

One of the four key methods to sticking with an exercise program is to join a community that does an activity you like, or better yet, love to do. You often see runners, cyclists, and swimmers training together even though these events are usually competed in as individuals. I saw a very large group of swimmers at Kits Pool this morning at 6 a.m. as I ran by on my morning run. Personally I can't stand swimming lengths in a pool so hat's off to them.

But back to the community aspect. Find an activity you like and then find other people who like it and join up with them. There are plenty of options out there and in this age of the internet, its not too hard to find them. And if you can't find a group, create your own. You may end up being surprised at how many people will join you.

I used this idea and will be staring up a Ultra Fitness Hiking Club in July. We're going to do this on Weds. nights beginning July 9 and we'll be doing a different hike on the North Shore each week. I'll send out more details next week so watch for that if you're interested. FYI - we will NOT be doing the Grouse Grind; there's a lot more to the North Shore than just "the Grind".

In the meantime, get together with some friends do something active and enjoy your long weekend. I'm taking my buddy Edmo's advice to "Surf or melt" and am heading to Tofino for a few days of surf, sun and long walks on the beach with my girlfriend and dog.

C.

www.ultrafitness.net

Public health policy can kill you

2008-06-17T08:05:00.001-07:00

I was watching Global news this morning briefly and caught the health segment with Dr. Art Hister. Anchorman Steve Darling asked him about the recent death of Ted Russert the NBC News Bureau Chief. Ted at only 58 years old passed away "unexpectedly" from a massive heart attack.

Steve remarked that Ted's death was such a surprise because he didn't appear to be that unhealthy. This comment is what really got my attention and my blood racing. "Didn't appear unhealthy?" Well, he sure didn't appear to be a pillar of health either!

Here's a photo of Tim; that's him in the middle beside Patrick Ewing the great ex-NBA superstar. While Ted wouldn't qualify as obese, he certainly was overweight and I'd guess his abdominal girth was over the recommended 40" for men.

This isn't an attack on the man's character; I thought he was a brilliant journalist and his Meet the Press show was the only political show I could stand to watch (occasionally). The man was definitely a master at his craft and by all accounts a great person in other areas as well.

My point is, have our standards fallen so low that we don't even know what "healthy" looks like? Dr. Hister revealed that Ted had ongoing problems with cholesterol and was being treated for it.

Here was a situation in which you have: (1) high abdominal girth (often a sign of chronic elevated levels of cortisol, a "stress" hormone); (2) unhealthy cholesterol profile (indicates damage to the cardiovascular system) and (3) a high stress job (chronic elevated cortisol levels). I'm not sure about his blood pressure but I'd bet it was on the high side as well and I'd guess he was insulin sensitive (clue is the amount of fat around his sides). And his death was a surprise and unexpected?

Sadly I think Ted's situation has become too much the norm in our society. I've seen many high level executives in similar situations including more women who are quickly catching up to men in the incidence of cardiovascular disease and heart attacks. Ladies this is one area you most surely do not want equality.

So how does Ted's death tie in to the title of this post?

If his condition is the norm it is due in part because the dietary and exercise recommendations put out by most public policy organizations and by the government are woefully inadequate.

The Canada Food Guide is a joke. Seriously. The new US Food Pyramid is a bit better but still has big holes in it. Food labelling by the Heart & Stroke Foundation has been shown to be in conflict of interest and its labels for sale (see my earlier post on this issue).

One of the most stringent exercise recommendations put out by a well-respected fitness & health organization amounts to 2.5 hours of exercise or about 1500 calories burned per week. (Recommendations by other bodies are much, much lower).

However research from a number of sources including the National Weight Control Registry in the U.S. indicates that for long-term weight loss/maintenance and exercise adherence, you need to be doing 5 hours or burning about 3000 calories PER WEEK, each and every week. This amount is correlated strongly to those people who are happiest with their weight and who stick with an exercise program for longer than 6 months. We're not talking lab stuff here, we're talking real world application.

So why are the recommendations put out by major health organizations and governments so out of touch with what really works? Maybe their reasoning is the same as Jack Nicholson's when he yelled out his famous line from the movie A Few Good Men, "You can't handle the truth!"

They think the public cannot handle being told what it really takes to be healthy. I think the rational is "we can't tell people to do more because they won't do it so it's better to get them doing something at least." Set the bar low and more people will comply. Sounds logical right?

Well let's look at the results of that logic:

Incidence of obesity in North American has reached EPIDEMIC proportions.
Adult onset diabetes has skyrocketed in the last 20 years when it was once a rare condition.
Cardiovascular disease is the number one killer in Western society with cancer being a close second.

All of these diseases, while certainly having a genetic component to them, are largely affected by lifestyle. Following the public policy recommendations is not the way to avoid getting any of these illnesses. Following public health policies can lead you down the same path as Ted.

True, I believe you cannot and should not expect someone to go from being a coach potato for 20 years to exercising 5 hours a week in one week. There should be a progression to bring them to that level. But likewise, let's not kid ourselves by putting out guidelines that in the end will have minimal impact on one's long-term health.

Let's be honest on what it takes to be fit and healthy. I think the public can handle it. I'm upfront with people when they come in for their initial consultation and lifestyle review. I don't lie to them and say it won't take perseverance or be challenging (as are many of the best things in life).

In the end it comes down to personal choice. Do you want to be fit & healthy? Is it going to take some work? Yes, about 5 hours worth. Will it be easy? For most people probably not.

Can it be done? Most definitely!

www.ultrafitness.net

Running 24 hours and guilt free desserts

2008-05-29T15:08:00.000-07:00

You may have hear of the Easter Seals a charity which helps children with disabilities. You may have even heard of the Easter Seals 24 hour relay which takes place on June 14 and 15. Teams of runners (typically 20 on a team) take turns running during the event which lasts, just like the name implies, 24 hours.

What I'd like to tell you about is my friend, Glenn Pace, who is running the event BY HIMSELF. He will run continuously for 24 hours (apart from the occasional restroom break I hope) and his goal is to cover 100 miles in the process. Very impressive!! Glenn is quite an accomplished runner having completed numerous 100 mile races but to run 100 miles in under 24 hours is no easy feat (not that running 100 miles in any amount of time is an easy feat).

Glenn doesn't have other runners to help him raise funds so please help Glenn by supporting him with donations or providing moral support by joining him for a lap or two on June 14/15. You can donate and learn more about the event by going to Glenn's runner webpage.

Go Glenn Go!

GUILT-FREE DESSERTS

Glenn can eat a bunch of desserts guilt-free after running for 24 hours but don't fear if you have a sweet tooth and don't want to run for an entire day to be able to indulge guilt-free. I have a special treat for you. My friends at Precision Nutrition have put together a fantastic dessert cookbook called Gourmet Desserts, which you can download for free! Simply click on the name or the cover below to go to the download page.

The desserts in this book are healthy for a number of reasons:

They have protein so they're not all carbs and fat.
They're sugar-free so no huge insulin spikes.
They have healthy fats.
They are limited in calories.
They use fresh, natural, additive-free ingredients wherever possible.
They are designated as either "anytime" or "post-workout", so you'll know when is the best time to eat them.

So do something good for others by supporting Glenn in his run and then do something good for yourself by downloading the Gourmet Desserts cookbook. Instant karma!

C.

www.ultrafitness.net

Food For Thought

2008-05-12T10:53:00.000-07:00

This is an email that I recently received showing what a typical family eats in a week from different countries around the world. Very interesting to compare the costs and makeup of their diet especially the processed vs. unprocessed foods.

Germany: The Melander family of Bargteheide
Food expenditure for one week: 375.39 Euros or $500.07

United States: The Revis family of North Carolina
Food expenditure for one week $341.98

Italy: The Manzo family of Sicily
Food expenditure for one week: 214.36 Euros or $260.11

Mexico: The Casales family of Cuernavaca
Food expenditure for one week: 1,862.78 Mexican Pesos or $189.09

Poland: The Sobczynscy family of Konstancin-Jeziorna
Food expenditure for one week: 582.48 Zlotys or $151.27

Egypt: The Ahmed family of Cairo
Food expenditure for one week: 387.85 Egyptian Pounds or $68.53

Ecuador: The Ayme family of Tingo
Food expenditure for one week: $31.55

Bhutan: The Namgay family of Shingkhey Village
Food expenditure for one week: 224.93 ngultrum or $5.03

Chad: The Aboubakar family of Breidjing Camp
Food expenditure for one week: 685 CFA Francs or $1.23

C.

www.ultrafitness.net

Low Back Pain & Your Butt

2008-05-08T11:16:00.000-07:00

You may be shocked to learn that 8 out of 10 people reading this article will experience low back pain at some point in their lives. Many of these people will have reoccurring episodes of back pain, which are often related in cause.

Low back pain (LBP) is caused by varying factors, many of them preventable and some of them not. LBP can occur due to traumatic injury (a fall, motor vehicle accident, sports injury such as being hit, etc.), structural problems (defective spine, hip, etc.) or long term excessive strain on the lumbo-pelvic-hip region. This last category affects the greatest number of people and is also the area you have most control over.

Long term excessive strain on the lower back is caused by poor posture, incorrect movement, poor mobility in the hips, weak muscles, tight muscles or inactivity. If you’ve had LBP at some point in your life, think back to that time and see if there is a correlation between any of these factors and your episode of LBP.

From the factors I’ve listed you may be wondering which specific weak and/or tight muscles can contribute to LBP? Well, if you’re reading this you’re sitting on some of them – your glutes. Tight (and often weak) glutes contribute to overloading on the low back which can lead to pain.

To understand how this happens I’ll have to explain a little about functional anatomy and movement. The human body is a brilliantly designed organism and any problems to its structure should never be looked at in isolation. What I mean is that whenever you have an overuse injury in one area you need to look at the whole body to determine the source of the problem and come up with possible solutions. You can’t just look at the injured area by itself.

Getting back to functional anatomy, according to leading physical therapist Gray Cook, your body’s major joints (ankles, knees, hips, lower spine, mid spine, neck, shoulders) are aligned in an alternating mobility-stability design. Each individual joint needs both stability and mobility but it will need different levels of either characteristic.

Here’s how it works. Your ankles require more mobility; knees need more stability; hips need more mobility; low back needs stability; mid-back needs mobility; shoulders need stability and neck needs more mobility. There is a delicate balance for each joint but more often than not, problems arise when a specific joint has less of the listed characteristic than it needs.

The body will always compensate for any dysfunction. If one joint is dysfunctional this will affect the joints above or below it and can thereby affect other joints further up or down the chain.

If your body can’t obtain the movement it needs from the hip joint, it will try to get this movement from the knees and/or low back. So if your hips (which include your glutes) are tight and have decreased mobility, this can increase the movement in the lower spine, thereby decreasing stability in that region.

To help increase mobility in the hips you need to do various forms of flexibility and mobility training. This can include static stretching but should also involve dynamic movements as well as myofascial release.

One of the best and most convenient methods to do myofascial release is to use a foam roller. To help release tight glute muscles and the fascia surrounding them, use the foam roller to break any adhesion points. Follow the diagram and instructions below to improve the flexibility of your glutes, thereby improving the mobility of your hips.

Glutes/Piriformis Myofascial Release

• Begin positioned as shown with foot crossed to opposite knee.
• Roll on the posterior hip.
• If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.

Of course, if you've ever experienced LBP there could be multiple factors. However, my experience in working with many clients who've had low back disorders, tight hips were present in a majority of the cases.

So if your low back is sore and it's not due to an accident or injury, get off your ass (sitting too much will tighten and weaken the glutes) and get your hips moving. Contact me through my website if you have any questions or would like to see one of my coaches to get some specific help.

C.

www.ultrafitness.net

Heart & Stroke Fdn Label for sale?

2008-04-21T13:27:00.000-07:00

I was researching nutrition on the web last week and came across an interesting story from the CBC Marketplace. The show looked at the new trend of organizations labeling foods as "healthy" or assigning a health ranking or category to them. Specifically, the story looked at the labels offered by the Canadian Heart & Stroke Foundation.

Click here to view CBC Marketplace - Heart & Stroke Foundation Food Labels.

The whole issue of labeling foods as "healthy" or "more healthy" or "less healthy" is fraught with problems and pitfalls. Three major issues that jumped out at me were:

1. If a program such as the Heart & Stroke's Health Check only tests certain products and not all products, it can lead to inaccurate conclusions thereby increasing confusion in the market. Products that carry the label had to pay a fee to do so and many producers simply do not want to pay this fee. The Heart & Stroke Foundation justifies this charge as a "cost recovery" method for the program. But if not all products are tested, how can consumers be sure the product with the "Health Check" label is the best? As the program demonstrated, many brands that weren't tested were in fact "better" for you than products with the "Health Check" label.

2. What criteria are used to determine what is "healthy"? Sodium content? Sugar content? Fat content? Vitamin/mineral content? Absorption rate? The list could go on and on.

3. The most "healthy" foods are ones that don't have any labels or packages - where do they fit into the labeling scheme? How would a banana rate? Or asparagus? Or grass-fed beef? Or wild salmon?

I'm not even going to delve into the issues of food police and giving away your power of choice to a third party or depending on "Big Brother" to take care of you.

So What's The Solution to Labeling?

If you truly want to avoid any issues with food labels, the solution is simple. The majority of your diet should come from wholesome, natural foods. Think of it this way - if it grew on a plant or in the soil or had parents eat it. If it comes in a box, bottle or container don't eat it or at least minimize your consumption of it.

All the most effective and healthy nutrition plans are based on this premise. They promote natural foods for most of your nutrition. So when you go shopping, go around the perimeter of the store - this is where the fruits, vegetables, meats and fish are located. Only go into the inner aisles for a few supplementary items.

If you're eating a lot of packaged or processed foods, start at your own pace but begin to ween yourself off the packaged crap and learn how to prepare real food.

A great resource that could help is one we use at home quite a bit - the Gourmet Nutrition cookbook by John Berardi. CLICK HERE or on the image to view the book. This book shows you how to prepare really tasty meals that emphasize wholesome, "real" food. It also gives you tips on setting up your kitchen and how to prepare foods to minimize cooking time. I've never been known for my culinary wizardry so trust me, if I can make these recipes anyone can.

C.

www.ultrafitness.net

Fitness Clinic

2008-04-18T16:08:00.000-07:00

Beginning May 10 in Vancouver, Ultra Fitness be offering our annual "Get Ready For Summer" Outdoor Fitness Clinic held at Volunteer Park in Vancouver. If you're looking for a fun yet challenging way to get ready for all your favourite summertime activities try it out. We keep our clinic size small to provide a better service.

See all the details online HERE.

C.

www.ultrafitness.net

What is Fitness?

2008-04-17T12:32:00.000-07:00

Well I've finally done it...I've started a blog. So many clients have asked similar questions that I realized that even with all the information available at their fingertips, people are confused by contradictory information or don't understand how to apply the information they read. So I thought I'd add my $0.02 and create more confusion ;-)

Seriously, I want to help explain information about fitness, fat loss and maybe wander into some other areas as well. Having trained over 500 clients during the past 8 years, obtaining a Master's degree in Exercise Science and continuing to spend 5-10 hours a week reading and researching I think I've learned a few things. I certainly won't claim to have all the answers but maybe I've got a few you need.

You may not agree with everything you read on this blog and that's okay...at the very least I hope to stimulate your critical thinking. I've also had many people ask me how I train and what I eat so I'll use this blog to share this information as well.

My whole approach to training, both myself and my clients, is based on my definition of fitness. Simply, fitness is your body's ability to allow you to live the life you want to live. Whether you want to run a marathon, squat 900 lbs., or have more energy to run after your grand kids and have the strength to pick them up doesn't matter. If your body is stopping you from doing what you want then you don't have the level of fitness you need.

In a similar vein, health can be viewed as a broader quality that involves emotional, intellectual and spiritual aspects in addition to the physical. Health is simply the ability of your mind, spirit and body to allow you to live the life you want to live. Do you have the mental capacity to do what you want? Are you emotionally able to create the life you desire? Do you have the spiritual awareness to bring consciousness to what you do?

With these definitions we can explain the paradox of being physically fit yet unhealthy. Athletes can often fall into this trap. When a sport (or any activity) becomes an obsession, health will become compromised (which in turn will affect your fitness).

So as a starting point, decide what it is you want your body to do and what you want it to look like. Maybe you want fat loss. Maybe you want to get rid of your chronic back pain. Maybe you want to run a 50 mile race - yes some people actually want to!

Whatever it is, make a decision and then go about building the level of fitness you need to bring about your goals.

C.