fitness Archives - Page 6 of 7

Uncategorized April 19, 2014

Marathon runner beats the odds to survive car crash and run again

In the blink of an eye Leaha MacDonald’s running days were over. Instead of training for her next marathon she was lying in a hospital bed fighting for her life.

On September 16, 20ll, MacDonald was walking her bike across the street and was struck by an SUV. What came next for MacDonald was an incredible journey to not only beat the odds in surviving the collision, which threw her 50 feet, but to walk and, amazingly, run again.

On August 25 the Calgary resident will be lacing up her shoes with two friends to run the Edmonton marathon – just two years after that fateful day. MacDonald started running again four months ago and is looking forward to participating in the marathon on Sunday. Her goal is to run it in seven hours – to complete the distance. Her best time is 4:11.

In a recent phone interview from her family home in Ontario, MacDonald and her mother, Mariann, shared with me details of her miraculous recovery and her passion for running. “I was on my way home after a work event – a team building session, and it was 4:30 pm. I was walking my bike across the street. If I didn’t wear a helmet I would have been dead. The helmet saved me,” MacDonald, with a positive, confident delivery, says. “Also, the doctors said I was in good shape, which helped.”

MacDonald was in a coma for two months. She sustained a severe brain injury and hip fractures. After three weeks in a coma doctors informed her family there was little hope of recovery and were recommending palliative care. MacDonald says: “They told my family there was only a two per cent chance of recovery and they thought I would live in a (care) home the rest of my life.”

Her mother adds, “She still has a long, long way to go yet, she is struggling with memory and problems with balance. She was paralyzed in the right leg and right arm and only started running recently. She is seeing a speech therapist and a physiotherapist. The doctors are surprised of her recovery.”

MacDonald explains, “I had to learn to breathe, eat, swallow, talk and sit again.” She spent three months in hospital in Calgary and then went home to Toronto to spend six weeks in rehab for brain injuries, which followed another six weeks at the brain injury rehab clinic. She then began to learn to walk.

She says, “Oh my God, as soon as I walked I told my physiotherapist I wanted to run.”

With six marathons and three half irons under her belt, this marathoner was determined to run again. She says, “I am a hugely stubborn person and almost two years after the accident, here I am running in my first official full marathon.”

In yesterday’s Edmonton Marathon MacDonald completed the distance in eight hours. She says via e-mail, “I thought I’d let you know that I finished today! I was super slow, 8 hours and I am very tired. But I did it!!”

Leaha MacDonald learned again to breathe, swallow, walk and will now run. She is a symbol of perseverance and in my opinion is a true Canadian hero.

Uncategorized April 7, 2014

Change up your cardio with interval training

I saw this on a card from a gag shop: two hamsters standing in front of wheel. One hamster is saying, “First I do one hour of cardio then I do two hours of cardio then I do one hour of cardio…”. Funny, isn’t it? There’s truth to it. So many people put in time at the gym working up a sweat, eyes glued to the calorie counter, desperately hoping that their hour of cardio is over sooner rather than later.

In the first column I wrote for Women’s Post, I put forth the idea that doing more weight training and less cardio would help women reach their typical goals (fat loss) quicker and reduce stress on their bodies comparatively. Despite favouring weight training, I still think that it’s important to train your heart. However, I think that you can do it in far less time than the typical hour of low-intensity cardio and you can do in a way that gives you a hormonal boost which will trigger fat loss.

What I’m hinting at here is interval or “burst” training. It takes no time at all to do but it sure is ugly. If you’re unfamiliar with it, interval training is alternating short bursts of intense cardio (one minute or less typically) with recovery periods of approximately equal length. Interval training is short on time and high on intensity. For example, after an adequate warm-up, you might sprint for one minute and walk for one minute (local tracks are a perfect spot for this) and repeat five times or so. An interval workout can be as short as 10 minutes. It tends to be less popular among gym-going people because the effort level is decidedly uncomfortable. Most people would rather cruise on an elliptical for an hour than endure 10 minutes of all-out effort. That’s a shame because the effects are totally different.

Firstly, interval training conditions the cardiovascular system much more effectively because it presents a legitimate challenge to the heart and lungs that requires them to adapt. When you’re cruising on the elliptical, you’re not demanding much of your body so none of your tissues are required to change for the better. Secondly, interval training prompts a cascade of hormones that give you a metabolic edge. Among them is growth hormone which is known to help the body burn fat and build muscle. Moreover, because interval workouts are so short they don’t let the body get to the point of releasing cortisol, the major stress (and fat-packing) hormone, which can happen during longer bouts of cardio.

I suggest that you give interval training a go, provided you slowly build up your intensity level so that your body can handle maximum effort. You’ll see better results in a shorter period of time. But don’t expect to look pretty doing it.

Health & Fitness February 18, 2014

6 tips to fuel your run

by Vanessa Perrone

If your goal is to keep fit or set a new personal record, the proper pre-run nourishment can set the pace for success. Below you’ll find some fundamental fueling tips to consider before heading out to hit the pavement.

1. Fill up the tank

Expecting your body to run on empty will most likely result in sluggish performance. Instead, fueling up on the proper foods at the proper time will provide your body with energy, a sense of fullness, and sustained blood sugar over the duration of your training.

2. Think carbohydrates

As the body’s preferred source of energy, runners primarily rely on carbs to fuel their muscles. Stocking your diet with a variety of whole foods such as quinoa, rice, pasta, fruits and vegetables are key for maintaining carb stores that will supply the body with energy during long runs.

3. Timing is key

For most, three to four hours is sufficient time for a regular meal to settle before a run. But if you plan to work up a sweat at a higher intensity, extra time might be necessary. In either case, avoid high-fat or high-protein meals pre exercise. Steer clear of fried foods, heavy meats or rich sauces, as they exit the stomach at a slower pace and can be detrimental to performance.

As your run approaches, your meal should be lighter, should consist of quickly digested carbs and of a small amount of protein — if you can stomach it.

Here are some tested pre-run snacks:

oatmeal
slice of toast and fruit preserves
rice cakes topped with nut butter
trail mix (dried fruit & nuts)
banana
piece of fruit
small smoothie

4. Keep it familiar

Although broadening of culinary horizons is normally encouraged, avoid any unfamiliar eats on training day. Stick to trusted foods that will provide you with energy rather than discomfort.

5. Stay hydrated

Aim to guzzle three to four glasses of water within the hours before your workout to ensure optimal hydration on the run.

6. Trial and error

Pre-exercise fuel should be tailored to individual tolerance. To find that perfect balance, you must stay attentive to your performance. Why not journal your pre-run meals along with your running log? This is a sure way to establish which foods work best for you and will help propel you towards your goal.

Follow Vanessa on Twitter at @VanPerrone.

Follow Women’s Post on Twitter at @WomensPost.

Uncategorized January 31, 2014

Living by the 80/20 rule

Maybe it’s just me, but it seems that so much of life these days is about “more “: do more, live more, work more, be even more than what everyone expects. One hundred percent is not quite enough.

I have seen this, too, in how some people approach their diet, or in how they think they need to be approaching changes toward a healthier lifestyle. There is merit in being able to embrace a lifestyle concept entirely and live by it with full force but it is a rare individual who can go cold turkey from old habits. It can be quite stressful to do a complete overhaul; rebound binges may occur and guilt becomes yet another emotional hurdle to overcome. It can also be socially restrictive, preventing someone from being able to enjoy an evening out at a restaurant or at a friend’s house for dinner.

I like to support the 80/20 rule of living, especially when it comes to diet. The idea is that most of the time (this can be anywhere from 80% to 95% for a given period of time), I eat very nutrient-dense, clean food such as organic produce, cold-water fish that is simply prepared, and creative vegan meals. For a meat-eater this may also include organically-raised chicken or grass-fed beef. I stay hydrated with filtered water or herbal teas—my current favourite is Tulsi/Holy Basil. I can honestly say that I really enjoy eating this way and I certainly feel better for it. Over years of steady transition from what is the Standard (North) American Diet, my palate has adapted so that these foods are what I crave most.

The other 5-20% of the time, I am able to enjoy some of life’s indulgences. Here’s my confession: the neighbourhood bakery makes really delicious, sinful brownies so I treat myself to one every month or so. I relish times spent with friends over some wine and a meal that they have lovingly prepared. There are also those nights, usually once a week, when neither my husband nor I are in the mood to prepare a meal so a local restaurant serves up a nice break from cooking.

The catch of course is being honest with yourself about on which side of the dividing line your choices lie. Is your 80/20 more of a 60/40 right now? That’s okay. As long as you know what your goals are and what your true starting point is, you can get to 80/20 by making small, steady changes over time. Then you CAN have your small piece of cake and eat it too.

Recipe January 13, 2014

Getting fit by shaking my booty

I am not athletic, but I am trying to branch out. So I decided to try a fitness class and found myself at the Danforth Booty Camp Fitness.

“Working out should never be boring,” states Susan Chung, an Elite Drill Instructor at the fitness centre. Her workout approach is to have fun. “Without fun, there is no motivation or drive to keep moving.”

“For the most part, it’s all about having fun at camp and working towards similar fitness goals. The recruits love getting their kick-booty sessions – a mix of cardio, high or low intensity muscle conditioning work with options for all levels of fitness, and HIIT (high intensity interval training). We get our sweat on,” says Chung.

Chung started the class with a light jog. I struggled with the rock climbing leg movement. They did leg lunges, which I really enjoyed, followed by burpies, which are sort of similar to jumping. In addition, we did the traditional sit ups, crunches and push-ups. The class also did Booty Camp Wars, which was really fun, and a series of leg exercises followed by ‘The Britney’, a leg and arm movement which is very hard to describe. Chung ended with some stretching to ease the muscle tension.

Chung was searching the Internet one day and was attracted to the website with the pink colours. “I thought that having an all women’s boot camp around the city was incredibly empowering. I’ve never seen that before,” she says. “To share the love of fitness and to share it with so many amazing women each day is gratifying. I am blessed.”

Overall, I found the class to be very supportive and personal. If you were slacking or doing something wrong, Chung or a peer would correct you, which was nice and a motivator. The workout itself was fun but intense and there were water breaks. Chung is also very flexible with the class times for her recruits.

One of the perks includes a healthy cookbook called Eat Right Made Simple, which the recruits adore. Kennedy has a blog with delicious recipes on her website, and she shares them on a weekly basis via social media. I tried the Banana Mousse, Barbecue Chicken, and Sunshine Rice, all of which were simple, tasty and guilt-free.

If you’re looking for a medium to high intensity workout with supportive women and a cookbook, Booty Camp Fitness may be right for you.

Health & Fitness November 28, 2013

4 ways to beat Jack Frost and stay active this winter

At this time of year, the chilly embrace of Jack Frost can feel as unwelcome as a wet blanket, eating snow cones on a frozen pond or a long hug from your great aunt that you haven’t seen since you were five. It goes against human nature to deliberately turn off the fireplace, get out of your comfy clothes and into layers of moisture wicking, water proof gear so you can venture outside to the bone-chilling tundra, of which only polar bears and ice sculptors are acclimatized.

Perhaps I exaggerate just a smidgen but no one should minimize how biting Canadian winters can be. The trick is to take what Mother Nature offers and make the best of it by staying fit.

How do you break this cycle of not feeling motivated when winter has settled in across our Great White North with sub zero temperatures, and less sunlight? For some lucky mammals, they just hibernate. For the rest of us, we need compelling reasons to push ourselves out the door to go for that run or walk, hike or skate.

Living in Canada winter can be, however, an enjoyable experience with the number of activities we participate in like tobogganing, building a snow man, igloo or ice cave. Take advantage of a winter sport or activity like hockey and this will help you stay in shape during the cold months. Curling is another Canadian winter pastime which can lead you all the way to the Olympics if you’re good enough.

Winters are much more enjoyable when you’re dressed properly, which may be obvious to most but the ones who get sick or frost bite are still there to remind us. If you happen to be a fair weather runner like so many who love the summer sun, you may be pleasantly surprised to discover just how invigorating it feels to run on a crisp, cold winter day while getting your healthy dose of vitamin D in the process.

To help inspire you to get off your comfy couch and into the spirit of exercising outdoors, here are the top four ways to stay active during winter:

After each activity reward yourself by having a cup of hot chocolate or eggnog and then cozy up by the fireplace – the feeling being much more gratifying after a workout.

1. Build a snowman

Building a snowman can be fun for the whole family. All you need is your imagination. The bigger the snowman the bigger the workout you get. According to sources, every hour you will burn 285 calories. This is based on a 150 pound person.

2. Shovel the snow

Shoveling snow is a good workout activity and sometimes can be a chore. You can make it fun by having the family take part in the activity and having music play in the background. You will burn 273 calories per hour based on a woman who is 120 pounds.

3. Go snowshoeing

Snowshoeing – like cross country skiing – is a good cross trainer for running and an enjoyable outing for the whole family. Hit the trails or slopes and enjoy Mother Nature at her best. You can burn 380-plus calories based on a woman who weighs 120 pounds. Cross country skiing can help you burn over 400 calories. Ice skating can be fun for the whole family and is great for your core and upper body. Many community centers have ice rinks while some families enjoy the convenience of having their own backyard rink, depending of course on regional climate.

4. Play some hockey!

Ice hockey is Canada’s sport and what better way than to participate in it and burn calories while having fun?

No matter which activity you choose, you can be sure to feel more alive afterwards. Whether it be from having a snowball fight to finding a good hill for spending the afternoon sledding, your fun will keep you fit. If you’re a runner, mix up your routine by doing some snowshoeing or winter hiking.

Follow Christine on Twitter at @ChristineRuns and YouTube at RunWithItCB1.

Check her out on the web at RunWithIt.ca

Health & Fitness September 23, 2013

10 ways to stay fit and active in the fall

No matter where you live in Canada the fall is a picturesque season with the multi-coloured leaves that cover our trails and pathways. As you walk or run you hear the leaves crunch beneath your feet, however, ‘tis the season for cooler temperatures and less daylight hours. It is the time to wear your sweater for that walk in the trails, or to dress warm to do your favourite activity. The cool crisp air in the early morning is so invigorating – you feel so alive, but there may be times you may feel less energy or motivated to working out and getting that vitamin D.

To get a jumpstart into your autumn workout routine – here are the top 10 ways to staying active.

1. Raking leaves

Raking leaves can be a good workout and the bonus is that your yard work gets done too. It helps build upper-body strength, as well as core strength or strength in your back and stomach according to Barbara Ainsworth, an exercise epidemiologist at San DiegoStateUniversity. Before you start raking, dress in layers, and water bottle with you. Perhaps wear a hat to keep your head warm or if it rains. There are many other outdoor chores such as cleaning your windows.

2. Hiking

Hiking is a good way to keeping fit and exploring some beautiful trails right in your own back yard. Spend the day with family or friends and make sure to bring some snacks and water with you. If you are beginner, start with an easy terrain. Bring a map or know your route and figure out how long the hike will be. Dress warmly or bring an extra change of clothes. Wear hiking or trail running shoes to avoid slipping or falling.

3. Outdoor yoga

Try yoga outdoors and enjoy the beautiful scenery around you. Bring a mat or blanket and dress for the weather conditions. It is recommended to dress in layers. Bring some music with you and water.

4. Washing the car

Consider washing your car once a week. This will help keep you in shape and plus you will a clean car. All you need is a pail, wash cloth and soap. Don’t forget to wash the tires — it can be the most difficult part, but you will work those muscles. Waxing your car afterwards can be a good workout too!

5. Golf

Golfing can be a good workout. Consider walking the course instead of using the cart. Autumn can be a good time to practice your golf game as well as invest in some gear. Dress in layers and keep hydrated on the course.

6. Running

Trail running in the fall is more enjoyable because of the cooler temperatures and the beautiful scenery. It is recommended to wear trail running shoes, dress in layers and bring water with you. If you are new to trail running start with an easy trail until your fitness improves. Know the route so you will not get lost. Watch your footing to avoid tripping over roots.

7. Picking fruit

Fruit picking can be a great outdoor activity because it is low-impact and is a great family outing. Look in your community calendar for some great places to do some fruit picking or go to the pumpkin patch. Dress for the weather!

8. Walk the dog

It’s a win situation for you and Rex to getting in a good workout. Dogs are good walking companions and also your dog provides safety. If you are a new dog owner start your dog with shorter walks. Walk your dog everyday and try different routes.

9. Biking

Biking or mountain biking can be a great workout and a good cross trainer. Dress for the weather, wear a helmet. Know your route and safety procedures. Bring water with you.

10. Circuit train

Circuit training in the park can be a good cross trainer for the runner who doesn’t go to the gym and to get that total overall fitness. Find a park that has circuit training. Start easy if you have never done it before. Start with a 5min warm-up. Do two sets of 10-12 repetitions of all moves with little rest.

You can follow Women’s Post on Twitter at @WomensPost.

Uncategorized August 18, 2013

It’s getting old

Aches and pains. People get them. I train an older demographic: ladies of “a certain age,” as I like to say. When first starting out in the gym, I often hear things like, “Well, I have back pain. But that’s to be expected. It’s just old age.” Is it?

Many seem to think that putting up with a growing assortment of aches and pains is part and parcel of getting older. But other cultures throughout the world demonstrate better aging than in North America. (I’m thinking of Japanese centenarians who can still pop a squat, for example.) I won’t presume that these folks feel just as sprightly as they ever did but it’s fair to say that they feel good enough to keep (surprisingly) active.

There are a couple of problems with using “getting older” to account for feeling crummy. The first is that it can obscure the real reason why people feel that way. If I’ve got one bad hip, let’s say, then why doesn’t the other one feel just as bad? If it’s all about aging then both hips should have gone bust because they’ve got the same number of miles on them. It’s quite possible that there’s a specific mechanical issue that can be addressed with proper exercise (and as a matter of fact, a good trainer *ahem* should make it her business to look out for those issues).

The second problem I see is that this kind of thinking winds up stopping older folks from doing stuff that will keep them healthy and well. If you think “getting older” is the only explanation for your aches and pains then you’re much less inclined to do anything about it. You do less. And the less you do, the less you can do. I’m not suggesting that age isn’t a factor in how our bodies feel and function but I do think that using it as a catch-all is getting old. (See what I did there?)

Contests August 6, 2013

The ultimate adventure getaway for two

Want to go on an adventure? One lucky Women’s Post reader will win the ultimate adventure getaway for two, courtesy of Long Point Eco-Adventures. Experience the thrill of a zip line canopy tour, then calm your nerves with a bottle of Harvest Party White as you relax in a wilderness suite. This is your chance to experience the great outdoors through a unique glamping experience. Enter today for your chance to win!

Contest Rules & Regulations:
Contestants must reside in Canada (excluding Quebec) to be eligible to win
Contestants must be 18 or older
Contestants are eligible to enter 1x daily (further entries will not be counted)
Contest closes on Thursday, September 5th, at 2 p.m.

CONTEST CLOSED

Uncategorized June 6, 2013

Running with allergies

For some runners it may be challenging enough running in perfect conditions, let alone having to cope with allergies, which can make breathing difficult and turn a routine run into a tortuous test of will.

There is good news, however, for allergy sufferers: their condition may now be controlled and prevented if necessary steps are taken. After suffering for long enough I decided to visit my doctor to learn which medications would be most suitable. I was diagnosed with Rhinitis (Hay fever) and was prescribed Flonase (nasal spray) and told to take an antihistamine before the workout, which certainly helped to make my running experience more enjoyable.

A recent survey commissioned by Johnson & Johnson suggests up to 10 million Canadians may suffer from allergy symptoms. The survey found that more than a quarter say they’ll limit their outdoor time to prevent the onset of symptoms. Allergy season may start early in spring but can last into fall as the combination of climate change and pollen counts leads to expanded sneezing, wheezing, and gasping.

The main culprits tend to be pollen, ragweed and grass. Sometimes not knowing we have allergies can affect our work and personal lives, as well as our best intentions of getting fit and staying healthy. Often mistaken for a common cold, it is treatable if one knows the symptoms, which may include nasal congestion, itchy and watery eyes.

Speaking with Dr. Jack Taunton, who was Chief Medical Officer for the Vancouver 2010 Olympics, he mentions certain regions across North America are harsher than others when it comes to allergies. “Did you know,” he asks, “that Eugene, Oregon isn’t the best place to run for people with allergies?” Dr. Taunton also includes the west coast of British Columbia as a particularly troublesome place for allergy sufferers because of vast forested areas and voluminous species of plants and grasses.

Dr. Taunton suggests various foods, such as strawberries, some vegetables, dust and pet dander, may trigger an allergic reaction, adding, “Some triathletes are even allergic to certain types of chlorine in the pool,” also showing that for some unlucky people there is no escape. He suggests seeing an allergist when symptoms become difficult to manage.

To summarize, your allergies are caused by the environment or certain foods and the best we can do is try to manage the situation.

So what can you do to enjoy your workouts more? “Try breathing more through your mouth,” says Dr. Taunton. Try running when the pollen counts are lowest (check the weather report) and wear sunglasses to prevent itchy watery eyes. Avoid running in trails or parks at the most dangerous times (for your allergies). Before your workout, take an antihistamine. Allergy shots may be the answer and I’ve heard green tea may help provide relief. If unsure, pay a visit your doctor first to find out if you do suffer from an allergy condition.