Sign up for personal training / sports training by emailing cardiotrek@gmail.com.

12 tips to stay fit with modern lifestyle

PART ONE

Guest Post by Ryan.

Our modern lifestyle presents a lot of challenges to the health-conscious individual, particularly when you work in a high-stress environment or spend a lot of time dealing with people. Because our work takes priority over a lot of things in our lives, we’re bound to overlook our own health in the pursuit of personal success

 Exhaustion and stress are major causes of declining health in today’s adults and a major cause of low productivity. In order to function at your best and keep a clear mind all day, you may have to make a few adjustments to stay fit. Here’s where to start:

1. High water intake

For a person who works in a physically-demanding environment a small amount of dehydration can cause a significant drop in performance. When you’re moving around all day, you’re using more water than somebody who’s working at a desk; and if you’re not hydrated then your mental performance will be reduced and your body will lose strength faster.

It is recommended that you start your day by drinking warm lemon water as a way to flush out toxins from your body and improve digestion. It might take a while before you’re able to drink the recommended eight glasses of water per day, however you can start out with a few glasses and then gradually increase your water intake to a standard level.

HOT TIP - Watermelon truly is very watery and is a fun way to increase your water intake.

2. Eat breakfast every day

A good breakfast starts you off at a high level, giving you the energy you need to face the day ahead. You need a healthy breakfast to balance your sugar levels and maintain proper weight, and also as a way to prevent food
cravings during the day. Make sure your meals are packed with a minimum of three out of the five food groups. Cereals, whole grain breads, low-fat dairy products, and fruit are good choices. When you take a high-fiber cereal with low-fat milk or yoghurt it can reduce your body weight in the long run.

3. Exercise

As an adult, you should strive to spare 30 minutes of your day to perform simple exercises. Exercise is good for increasing oxygen levels in the blood, burning calories, and rejuvenating cells; which leaves you feeling stronger and refreshed. There are plenty of options for a 30-minute workout; for example you can jog, run, walk, go swimming, or join a gym where you can get help from a trainer. It’s important to stay motivated as you start your daily exercise routine, and you can do this by joining workout groups in your area to meet people who can help you achieve your fitness goals.

4. Follow a healthy diet

Many of us find it difficult to stick to a healthy diet because we’re constantly surrounded by sugary and oily food that makes us feel good. But the dangers posed by eating the wrong food are serious and far-reaching. Your current health is determined to a large extent by the food you eat, so a simple way to prevent disease is to eat healthy meals every day. Vitamins and minerals are the key to a strong immunity and healthy development, and a lack of proper nutrients jeopardizes your body’s ability to ward off diseases. A healthy diet consists of the right combination of proteins, carbohydrates, fruits, vegetables, dairy products, and healthy fats. Remember to:
  • Eat light meals
  • Avoid biscuits, store-bought cakes, breads, and flour
  • Eat more buckwheat, brown rice, spelt, and quinoa
5. Reduce stress

Stress causes the body to release high levels of cortisol which
is fine in smaller doses but when it stays in your blood in elevated levels it
can cause changes in your body. Here’s how the stress hormone cortisol affects
your body:
  • It limits your immune system’s ability to prevent diseases and opportunistic infections
  • Interferes with your metabolism
  • Causes food cravings – particularly sugary and fatty food
  • Causes heart disease
  • Makes you prone to ulcers, depression, and stroke
Yoga is effective at relieving stress and enhancing blood flow. Simple meditation exercises can help you become more grounded and empowered to face your daily challenges – and if you can spend some time in nature, that
can also reduce stress.

Comfortable Sleeping Positions for Couples
6. Get enough sleep

Sleep allows your body to heal and a regular sleeping
schedule keeps you healthy in the long term. Healthy sleep plays an important role in maintain mental and physical health, quality of life, and improving performance.

The way you feel when you’re awake is determined to some extent by how well you sleep.

Adults need between 7 and 9 hours of sleep to function at their best, and children need even more sleep. A good night’s sleep also improves our learning skills, cognitive function, skills like playing the piano, handling machinery, and making good decisions.

See Also

Sleeping Positions and How they Effect your Health




PART TWO

Guest Post by Angela P.

7. Take up a new sport

Or an old sport you happen to really enjoy. Either way, your goal here is to be outside doing your new sport (unless it is an indoor sport requiring an ice rink or gym for some reason) and getting lots of fresh air while you exercise.

Depending on your fitness goals the new sport might be very low intensity and not require a lot of heavy lifting or cardio.

It doesn't even have to be what most people would consider a sport. Last summer for example I took up paragliding, and when you are up in the air you aren't really exercising (much), but it is definitely exciting and gets your heart pumping. Unloading and reloading the paraglider from the back of a truck, that is the part that requires some more exercise.

And the views are amazing.

So pick a sport you really want to do, no matter how unusual or bizarre, and chances are likely there will be at least some exercise involved. (Sports also reduce stress by giving you a way to relieve tension through activity.)


8. Put more effort into everyday activities

Whether you are shoveling snow (we're in Canada after all!) or vacuuming your home, you can always put more effort into your daily chores. Things like:
  • Washing the dishes - by hand!
  • Scrubbing the floors, bathtub, sinks, etc.
  • Walking the dog.
  • Cleaning out the cat litter.
  • Cleaning the basement or garage.
  • Organizing your closet.
Chores are tiring because oddly enough there is exercise involved. So if you want to be more fit and have a cleaner home, this is oddly satisfactory way of hitting two birds with one stone.

9. Take a Mediterranean cooking class

Okay, so here is a weird thing. The Mediterranean diet is one of the healthiest diets you will ever come across. The problem however is that most people don't know how to make a variety of Mediterranean dishes that are core to the diet.

In North America we've been raised on the "meat and potatoes and junk food" diet and so few parents these days teach their kids how to make healthier food.

Fortunately if you live in a major city like Toronto, there is likely to be cooking classes that offer a variety of healthier options for you to learn.

Examples
  • https://notablelife.com/11-cooking-classes-you-have-to-try-in-toronto/
  • https://www.blogto.com/toronto/the_best_cooking_classes_in_toronto/
Now you don't have to do a Mediterranean cooking class. You could do a vegan or vegetarian one, or one equally dedicated towards healthier food. The beauty of the Mediterranean diet is that meat is still on the menu, but there is a stronger emphasis on vegetables.


10. Schedule days when you exercise / make healthier food

Part of the challenge of balancing modern life with exercise/sports and finding the time to make healthier food is that you need to do this with the realization that many people forget to do things because they don't make a schedule and stick to the stick schedule.

So if you want to do something and ACTUALLY DO IT, you need to schedule it.

Sports practice every Tuesday? Add it to the schedule.

Cooking class on Wednesdays? Add it to the schedule.

Want to spend one night per week experimenting with new healthy recipes? Add it to the schedule. (Fridays might be a good day to do this.)

Want to spend time with a friend who has similar or identical health conscious goals? Add it to the schedule.

Which brings it to my next topic.

11. Find a friend or friends with similar health goals

Why is this important? Well...
  • Jogging is so much more fun if you have a jogging buddy.
  • You can take cooking classes together.
  • You can take up new sports together and find sports you both enjoy. eg. Snorkeling.
  • You can help each other clean up your homes as a way to get exercise for both of you - and a possible bonding experience as you throw out old clothes, electronics, and other junk.
  • Doing activities together forces yourself to challenge yourself and push yourself further than you might not otherwise do. This gains you better results.
  • A little healthy competition never hurt anyone.

12. Keep a journal of your activities and meals

This works for multiple things.
  • Counting calories. People who count calories and keep track in a journal are 4 times more likely to succeed in a diet than people who do not keep track at all.
  • You can track your schedule in the journal and actually get things done, whether it be sports, visiting the gym, hanging with your exercise buddy, or doing household chores.
  • You can keep track of your weight.
  • You can keep track of your personal best scores for weightlifting, jogging times, etc.
  • You can write down your fitness goals and aspirations.
  • You can write down fitness quotes you find inspirational to keep yourself motivated.
 It does not need to be a special journal made specifically for exercise. Any journal will do the job. If anything I would avoid a special exercise journal because those tend to intimidate people and they end up not using it. A plain journal will do just fine.

What system of shorthand you use for tracking things, totally optional and up to you.


6 Exercises For A Stronger Back

Guest Post by Francesca Russo.

The back is the axis of the body. More than 5.7 million people suffer from back or spinal problems, making back pain the second most common reported health condition in the US. Back exercises eliminate back problems and prevent future back troubles. If your back is strong, then the daily activities you perform become easier and sports exercises become more effective. The back muscles support the spine, create a V-shaped appearance, ensure a good posture and speed up the metabolism.
So, if you want to have a strong back, you should incorporate exercises, which develop your back muscles, into your daily routine. Here are some benefits of a strong back and the exercises for a strong back.

Benefits of a Stronger Back
A strong back promotes a harmonious development and functioning of all body organs, bones, joints, and muscles. The strong back offers perfect benefits for the whole body.
 Improved Posture
A weak back contributes to the poor posture. A poor posture has a destructive effect on the body as it doesn’t allow all organs function well. If you work on your back, you become taller, don’t slouch and the posture is improved, which contributes to the overall health. Besides, people with a good posture appear to be visually leaner and they breathe easier because when the body is upright, more oxygen flows through your body, which prevents fatigue and fills the body with energy.
 A Strong Back Is Important For Weightlifters
Strong and healthy shoulders make weightlifting safer and more effective as if shoulder joints are stabilized, they allow you to lift more weight during the exercise. And the mid back and upper back exercises are targeted at stabilizing your shoulders. Also, the back exercises promote the arm muscle growth. A strong biceps promotes the more effective workout. According to the American Heart Association, strength training (e.g. lifting weights) improves the heart health and your main muscle becomes more enduring.
 The Risk Of Injuries Is Reduced And Athletic Performance Is Improved
When your upper back muscles are well-developed, they prevent the musculoskeletal injuries or reduce their severity. Besides, strength training makes your arms, shoulders, and the neck stronger. As a result, your sports performance is improved as these muscles are more enduring.
 A V-shaped Torso
Studies have shown that women are most drawn to muscular men whose shoulders measure 1.6 times the size of their waist.

And the back exercises help you to build the needed shape: wider at the top and narrow at the bottom.
 Prevented Back Pain
According to the American Chiropractic Association, about 31 million Americans suffer from back pain at some points in their lives. This pain breaks balance and weakens the muscles. So, exercises, targeted at the back muscles, make them more balanced, more resilient, which keeps back pain at bay.
 Improved Spinal Stability
Back exercises stretch the back muscles and they become more flexible. Eventually, it becomes easier for the body to twist, lift, and turn. Also, it is easier for you to perform both simple actions and complex movements.
 Improved Metabolism
Experts agree that muscle mass burns more calories than fat mass. So, if you want to increase your metabolic potential, build more muscles on the back. A strong back with large muscles promotes the increased calorie burn.

Exercises for a Stronger Back

Maintaining a strong and healthy back is a challenging task. It may be achieved only through regular exercises. Here are some samples of exercises, which you may perform at home or in the gym.

Lat Pulldowns

This is one of the best back gym exercises. It involves movements of the shoulders, scapula, and the elbows. It is suitable for people, who suffer from leg/hip issues and lack agility and coordination as it doesn’t put pressure on the bottom part of the body. Besides, this exercise not only makes the back stronger, it also helps to build muscles, so it will be beneficial for bodybuilders.

The exercise will be especially effective if you perform it at a slow tempo. Also, the type of grip determines the specific muscles targeted by the lift. Thus, a wide grip is for those, who want to work on the upper back and a narrower grip is for the central area of the upper back.

How to do:

Sit down at a lat pulldown station and grab the bar with the palms facing forward. Make sure the knee pad fits your height. Breathe out, pull the shoulders back and down and bring the bar down to the chest. Don’t move your torso during this exercise. Once you’ve done the first rep, pause and return to the initial position. It is recommended to do 3 sets (8-12 reps each).

Front Squats

This resistance exercise is perfect for the strengthening of the upper back. The exercise involves different muscle groups and it improves the back flexibility.

How to do:

Stand with your feet shoulder-width apart. Take the barbell and place it in front of you across the tops of the shoulders. Then raise the upper arms and make sure they are parallel to the floor, the bar should roll back onto the fingertips. Then, lower your body by pushing the thighs back and bending the knees. Stop when your hips are parallel to the floor. Then, push the body back to the starting position.

Note: during the exercise, don’t let the elbows drop and always maintain a tall chest.

Deadlifts

The deadlift is an excellent workout for back as it engages all of the major muscle groups. When you perform the exercise, your upper back muscles work to keep the torso upright and prevent the lower back from rounding. If these muscles (rhomboids, rear deltoids, lats) aren’t engaged, it may lead to injuries.

How to do:

Take a barbell and roll it against the calves. Bend the knees and grab the bar with an overhand grip. Keep your lower back naturally arched, pull the torso up and push the hips forward as you stand up with the barbell. Then, lower the bar to the floor and repeat the same sequence of movements.

Seated Cable Row W/Pause

This is a traditional upper-back exercise with a slight modification – a pause, which lasts for several seconds. The thing is that when you pull the bar to the torso, you make the pause. This pause forces your scapular retractors to work longer. These muscles contract to retract the shoulder blades.

Strengthening these muscles is vital because they increase the shoulder function (if the shoulders are weak, they become unstable and your ability to perform the bench press is reduced), they improve posture and eliminate the risk of injuries.

How to do:

Attach a straight bar to a cable station and position yourself with your feet braced. Grab the bar with the overhand grip and sit straight. Pull the bar to your chest, then hold the pause for several seconds and back to the starting position.

Note: during the exercise, your torso should be straight and the shoulders should be pulled down and back. If you don’t do it, it may cause the instability of joints and lead to the injury. Do 3 sets of 12-15 reps each.

Reverse Fly

This exercise is recommended by fitness trainers as the effective way to strengthen the posterior shoulder and upper back and to improve your posture.

How to do:

Stand with your feet shoulder-width apart, keep your back straight and slightly bend your knees. Hold a dumbbell in each hand, with palms facing it. Then, raise the weights out to the sides as far as you can. During the raising, squeeze your shoulder blades together and then lower them back down. It is recommended to do 2 sets of 15-16 reps.

Opposite Arm And Leg Reach

This is a perfect strengthening exercise, which may be performed both in the gym and at home.
This exercise improves the work of shoulder joints. However, it should be avoided by people, who have the recent shoulder surgery and low back injuries.

How to do:

Stand on all fours, lift the right arm forward and extend the left leg back. Make sure the leg and the arm are in line with the body. Hold this position for several seconds, then bring the leg and arm down and repeat the same actions with the left arm and the right leg. Do 10-15 reps per side.

Conclusion

Thus, having a strong back is crucial to the optimal sports performance and overall health. Do the workout for back regularly and you’ll forget about the back pain and enjoy life to the fullest.



About the Author

Francesco Russo likes to write and exercise. His personal website is http://thecrossfitshoes.com/.

Looking forward to teaching archery again

Hey Toronto! Happy New Year!

Starting in March 2018 I will be offering archery lessons again, however this year I will be limited to teaching archery mostly on weekends.

People who want Archery Lessons in Toronto should contact me via email - cardiotrek@gmail.com - to arrange lessons.

The time restrictions is because on weekdays I am looking after my son Richard, who is currently 6 months old, while my wife is attending university. There may sometimes be weekdays during which I am available, but I would not wager on it.

That said, I am looking forward to teaching archery again. I taught a dozen or so lessons back in September and October, on weekends, and so it has been several months and I miss being outside teaching.

Although admittedly it is winter right now, and I do not normally teach much during the winter anyway. Still, the snow will melt and it will be Spring soon enough. It will be good to get back to teaching, even if it is only on weekends.


A Handful of Interesting Archery Photos

December 31st 2017.

The following archery photos were taken in 2017:

Careful you don't poke your eyeball out.

Distracting, but on the plus side she gets to see how good her form is.

Who doesn't like pink fletching?

Always nice to see an arrow caught by a camera midshot.

So some of the photos below are not from 2017, but some of them are. The first one below for example is actually a mixture of both 2017 and a photo from 1936.

Berlin Olympic Games 1936 vs 2017 Hyundai Archery World Cup also in Berlin.

This guy needs a horse for his horsebow, but will have to make do.

Just some bows chilling on a rack at the Toronto Archery Range.

Happy Halloween!

That is a pretty nice collection of bows.

Some of my personal collection of bows.

This gal has a horse, and she decides to up her game even further.

A local Toronto archer readies her shot. Photo by Simon Lam.

Another poor guy who wishes he had a horse.
 Well this was fun. Hope everyone had a great 2017 and have an even better 2018! :)

Technically not archery, but I included this because it is funny.

5 Effective Women’s Body Shaping Exercises You Can Do Today

Guest Post by Melissa Lobo, December 2017.

There are so many ways to stay in shape especially if you exercise daily or take breast enhance pills. However, with the holidays just around the corner, it’s a whole lot harder to keep that unwanted weight at bay. The best thing you can do to keep things in hand is to maintain a daily routine of exercises. Once it becomes second nature to you--just as habits are wont to be--it will not be too difficult to stay in shape. Here are 5 effective women’s body shaping exercises you can do today.

An Easier Way to do Push Ups
Push Ups
This classic is a terrific all-around exercise that will keep your body firm in all the right places. It burns up calories faster, too, so doing a couple of sets each day will help you lose that unwanted weight. Chest muscles are the main target of this particular exercise, so doing a 3 sets of 15 push ups each day plus taking breast enhance pills will make you look extra fit in a bikini in no time at all. Steadily increase the number of push ups to a maximum of 30 once you get the hang of it. Here is the right way to do your push ups:
  • Palms flat on the floor.
  • Hands should be spread apart slightly wider than the shoulders for better balance.
  • Keep feet close together.
  • Raise your body by fully extending your arms. Then, lower your body until your chest is as near as possible to the floor.
  • Get your strength from your core.


Basic Yoga Poses
It comes as no surprise that some yoga poses have made it to the list of the5 most effective women’s body shaping exercises you can do today. This is because the nature of this exercise provides holistic wellness. While it keeps your body in shape, the meditation that comes with executing the poses is also healthy for the soul. Some of the poses that you can do include the following:
  • To keep the body firm, you can do the downward dog. It stretches the entire body even as it relieves the stress and tension of joints and tendons.
  • For an excellent abdominal workout, do the plank. You should hold this position for about 10 to 15 seconds. You can also do the side plank. As the name suggests, you basically do the plank literally on your side. Your weight is supported by your core and you lift up your body by propping up your left elbow and forearm. You have to hold this pose for about 30 seconds.
  • For firmer legs, do the tree. Rest your right foot on the opposite upper thigh. After about 15 seconds, do the same with your left foot connecting with the right upper thigh. Your hands should be in a prayer position all throughout these poses.
  • For more shapely hips and thighs and to build strength in your core, you can do the warrior pose. You basically do a “backward lunge” balancing your weight on both legs. This pose targets legs, buttocks, core, hips, and the torso.
  • For better-shaped quadriceps, kneecaps, and abdominals, go for the mountain pose. This is the best way to begin your daily exercise routine. You basically hold a standing position while activating your core. Breathe deeply and steadily 10 times before doing other exercises.
  • The bridge is also a great exercise to do to shape your rear. Keep your knees bent and your feet flat on the floor while lying down face up. Raise your hips to form a straight line from shoulders to knees. Pause for about ten seconds before lowering your body.
Downward Dog to Forward Lunge


Deadlift
This is a great toning exercise that strengthens the back, too. Here is how you do it:
  • Prepare dumbbells.
  • Stand on your left foot.
  • Bend forward and lower your body while holding the dumbbells.
  • Go as low as possible.
  • Get your strength from your core.


Cardio Exercises
Of course, no exercise routine would be complete without a complete cardio workout. Cardio exercises are essential to the body-- which is why cardio moves are among the 5 most effective women’s body shaping exercises you can do today. Suggested cardio exercises include:
  • Jogging
  • Jump Rope
  • Biking
  • Swimming
  • Using cardio equipment such as elliptical or treadmill
You can mix this up and schedule it to fit into your daily exercise routine. Time yourself so you can either maintain or increase the duration of these exercises. Usually, five to ten minutes would do the trick. Swimming can take a lot longer so you have to make certain scheduling adjustments as well.

When it comes to doing jogging, walking, jump rope, or users of cardio equipment, there is a basic scheduling that you can follow. You can do five minutes of continuous exercise. You can increase your effort to about 75 percent. At the 10 second mark, you give it all that you have by exerting 100 percent maximum effort.

Step Ups
Yet another classic exercise, step-ups target your legs, feet, and core. What you do is somewhat similar to climbing the stairs. The only difference is that you do it differently with only one step to mount on and go down from. You do this in a repetitive cycle of about three sets of 15 to 20 step-ups each.



Put them all together
Now that you know 5 effective women’s body shaping exercises you can do today, all you have to do is to design your own daily exercise routine with some breast enhance pills on the side. Know what your trouble zones are, and focus on them. For beginners, you can do 3 sets of each type of exercise, with 10 reps each time.

This does not apply to yoga poses, however. For yoga beginners, we advise you try and reach 20 seconds before going back to the starting position. Also essential is fitting in--at the very least--ten minutes of cardio fitness. Once you have designed your plan, you are basically good to go.

Never too late
It is never too late to get that shape that you have been dreaming of. Consult health and fitness professionals or dieticians on how to better refine your daily exercise routine. Check out what breast enhance pills will be most effective for you. Once you have a routine that works for you, stick to it, and you will be sure to have a healthy and trim body in no time.



Melissa Lobo Bio

Melissa is a young and energetic writer, a mom to a sweet little boy, and a fur-mom to two perfect pooches. Before becoming the Associate Content Director for Project Female, she was a journalist specializing in topics related to women in politics and policy affecting women.

Happy Yuletide Season from Cardio Trek

Happy Yuletide Season!

Okay, so fun fact - the 12 Days of Christmas is actually originally the 12 Days of Yuletide, a tradition that dates back to the Vikings, Scandinavian and Germanic peoples of northern Europe.

Old Norse Calendar
"Yule" (or Ylir) is the Old Norse word for the month of December.

During the Yuletide Season, the great god Odin would visit the homes of the people while riding his eight-legged horse Sleipnir, and bring them presents. He would sneak into their homes via their chimney. Historically it was celebrated in Scandinavian, Germanic, and regions conquered by Vikings / Anglo-Saxons.

Later the Christians in Denmark would co-opt the tradition and changed the names. The modern "Santa Claus" myth actually originates from Danish Christians living in New York... and if you are interested in all this you can research it, I am not going to go into the details.

Santa Claus = Odin
Eight Reindeer = Eight-legged horse Sleipnir
Elves... well, that one is easy. It is based on Norse myths of elves.

Yada yada yada.

Odin riding his eight-legged horse Sleipnir
Merry Christmas and the So-Called "War on Christmas"

So I have never liked the phrase Merry Christmas. Not even when I was a kid. I like having more variety. I sometimes say it, but I mix it up by saying other things like:

Happy Yuletide!
Happy Holidays!
Happy Winter Solstice! (December 21st)
Happy Hanukkah (which this year started on December 12th and ended December 20th)!
Happy Kwanzaa! (December 26th to January 1st)
Mele Kalikimaka! (* I will come back to this later at the bottom. *)

I might even jokingly say "Humbug!" to people in my best impersonation of Ebenezer Scrooge. That always gets a laugh.

Okay, so Hanukkah is tricky because unless you are familiar with the Hebrew Calendar you might not know WHEN exactly it is. It starts in the evening on 25th of Kislev and lasts for 8 days, but since the corresponding Roman calendar doesn't line up, the dates end up being different every year.

2018:   December 2-10
2019:   December 22-30
2020:   December 10-18

Kwanzaa is also tricky because technically you're not supposed to say "Happy Kwanzaa!", but there is nothing stopping you. What you are supposed to say is "Habari gani?" and the other person is supposed to respond with a different answer depending on which day of the Seven Days of Kwanzaa it is. So for people who don't celebrate Kwanzaa, easier to just say Happy Kwanzaa to those people who also say it to you.

Okay...

So why are these greetings even an issue?

Well, because the Holiday Season (which includes Christmas) is now being used as a political boxing glove to hit opponents. Certain people (including the more recent American president) have been arguing that people should be forced to say Merry Christmas, even if they do not celebrate Christmas, or if they have chosen to go with a less politically charged way of saying it.

Saying Merry Christmas these days actually is seen as trying to force one's religious beliefs unto the other person. The big fuss that politicians have made about the phrase "Merry Christmas" is actually making it worse too. It is those kinds of people who have "declared war on Christmas". They are the ones making it worse by using Merry Christmas as a political boxing glove.

So where does that leave companies and corporations, including small time companies like Cardio Trek?

Well, I have to ask myself what phrases do I want to use when conducting official correspondence to my audience of potential clients.

Do I use Merry Christmas? Sometimes. Especially if it is actually Christmas Day.

But other times I use Happy Holidays, Happy Yuletide, etc.

If someone says Happy Hanukkah or Happy Kwanzaa to me, I will say it back to them. Not because I am being forced to, but because I feel it is more polite.

I do the same thing when I speak other languages. If I want to make it clear I am thankful I tend to gravitate to the more formal ways of saying thank you. eg. In Korean there are many ways to say thank you, but if I want to make it clear that I am really thankful - I use the formal polite traditional way of saying it, which would be 구맙 습니 다.

Why??? Because I prefer to be polite when speaking to people and to me, the formal polite traditional way of something is ultimately more polite.

So Merry Christmas is a traditional way of speaking.

But honestly so is Happy Holidays... which dates back to the 1860s and earlier.

And if we want to get technical, the Yuletide is even older and more traditional. It predates modern Christmas celebrations.

Coupled with this is that the Moffat family is from Scotland and we can trace their line back to Vikings who settled in Scotland. So to me, anything to do with Vikings is basically a matter of familial ancestry.

My mother's side of the family is from what would have been the north coast of Prussia, south-east of Denmark. So it is not a stretch to say there is probably some connections to Viking ancestry there too.

So I am at least doubly inclined towards "Happy Yuletide".

As someone who is not a Christian but still uses Merry Christmas once in awhile I find the whole "War on Christmas" idea to be idiotic. It really only matters to the people who worry about such things.

I don't care about such triviality. I greet people in a manner which is polite, that is what is more important to me.

Which is more important to you?

People who say Merry Christmas, but are jerks about it.
People who behave politely and use whatever greetings they feel work in that situation.

Honestly, I would rather go with the polite way of doing it.

This all reminds of the Hawaiian way... Mele Kalikimaka!

Now that is a fun way to greet people during the Holiday Season. For those who don't know, here are the lyrics.

(Stanza x 1)
Mele Kalikimaka is the thing to say on a bright Hawaiian Christmas day
That's the island greeting that we send to you
From the land where palm trees sway
Here we know that Christmas will be green and bright
The sun will shine by day and all the stars at night
Mele Kalikimaka is Hawaii's way to say Merry Christmas to you

(Chorus x 3)
Mele Kalikimaka is the thing to say on a bright Hawaiian Christmas day
That's the island greeting that we send to you
From the land where palm trees sway

(Repeat Stanza x 1)

So it is kind of like you are saying Merry Christmas, but you are not.

And if people ask what is Mele Kalikimaka, then it is your chance to spring into song. ;)

And if people get the reference to the film National Lampoon's Christmas Vacation... then so be it. It works.

Happy Yuletide!
Charles Moffat and Family
CardioTrek.ca

No Winter Archery This Year, Winter 2017-18

Hello Would-Be Archery Students in Toronto!

I will not be teaching archery this winter, but I will be resuming teaching archery lessons (weekends only) in March 2018.

Anyone wishing to have archery lessons in 2018 should prebook now as availability may be limited.



Brace Height on a Jandao Recurve Bow

Q

Hello I have a jandao and I was trying to go all over the internet to find the brace height but I'm sol. 

Do you know what the brace height is if I'm shooting 28#66"?

Or where I can ask?

Thanks,
Dwayne
A

Should be approx. 7 or 8 inches.

If you cannot be certain of the brace height I recommend experimenting with it to see which brace height gives you the most speed. Don't worry about accuracy yet, just try to see which brace height gives you the most speed from the arrow. When you find that it will also turn out to be the most accurate, but speed is easier to spot.

If you have difficulty trying to determine which brace height is fastest by yourself, try having a friend or two stand by and judge the speed of the arrows.

Due to personal preference some people will sometimes prefer a slightly higher or lower brace height, still very close to the "ideal brace height", but within a margin of error that some archers find more comfortable.

Sincerely,
Charles Moffat
CardioTrek.ca

PS. Regardless of what the poundage is, the brace height on Jandao should still be the same. So it doesn't really matter if it is 28 lbs, 20 lbs or 38 lbs... same ideal brace height.

5 Exercises That Improve Your Flexibility

Guest Post by Melissa.

Is it really possible and safe to get flexible fast? A big YES! But, how do you start? Here are five of the best exercises you should try to improve your flexibility!

As we age, our bones become weaker and prone to breakage. By properly managing durability and bone strength by means of exercise and diet, we can keep our bones stronger for a longer period of time and protect them against potential diseases like osteoporosis.

One way of keeping healthy bones is through flexibility exercises. These will help you boost muscle strength, lessen joint pain, improve balance and maintain bone thickness. When done properly, you can be able to perform physical activity and regular tasks. Tai chi, Pilates, yoga and stretching are just some examples of flexibility activities.
Not able to touch your toes? Suffering from stiff hips or sore back? Learn the best flexibility workouts - all without foregoing size or strength!

1. Walking

Brisk walking proves to be a good exercise to increase flexibility. It is a stress-buster, helps boost heart rate as well as works the lower body muscles. Aside from that, walking is low impact and helps joint health, which makes it perfect for beginners. Take a long step to stretch your hip flexors. And if you want to stretch your calf muscles, it is best to walk uphill. You may vary your walking exercise to take your joints through their complete range of motion, which eventually increases your overall flexibility.

2. Yoga

When it comes to the best exercises for increasing flexibility, yoga is always included in the list. It is an Indian meditation technique that helps reduce and anxiety and stress as well as improves balance. Among the perfect yoga exercises for maximizing flexibility and strength are Bakasana, Uttplutih and Navasana. You can take a class from a community center or local gym. DVDs and online lessons are also a good start to practice yoga.


3. Tai Chi

Tai chi boasts a long list of health benefits that can make the most of at all ages. Researches highlight the rare benefits of tai chi as an effective home exercise alternative to promote well-being and health. It is believed to be a perfect form of exercise for people with chronic pain or any conditions that restrict more dynamic exercise. Often times, it minimizes stiffness and chronic pain. Also, it helps improve coordination, strength and flexibility as well as conditions the body. When practiced on a regular basis, tai chi can improve the quality of your sleep. In spite of aging, this type of exercise can guarantee excellent results, as long as done properly.

4. Resistance Training

Also known as weight training or strength training, resistance training builds the anaerobic endurance, skeletal muscle sizes and strength. It makes use of an external force to encourage contraction of muscles. This eventually results in increased muscle size, tone, endurance and strength. Generally, resistance training is carried out with the use of resistance bands, dumbbells and other resistance equipment. Many have proven that this exercise is great at increasing the mineral density of our bones, which is important in preventing ageing-rated diseases (e.g. osteoporosis, osteopenia) and reduce in bone mass. In order t maintain improvement, it is suggested to vary the resistance training program every 6 to 8 weeks.

5. Body Weight Training

Theoretically, body weight exercises denote to calisthenics. It is a simple, effective and cheap way to boost body strength and enhance flexibility and balance. What makes body weight training more preferred by many is that you don't need a device or extra equipment to carry out this exercise. Even those with busy schedules can perform it during the break. Simply push or pull yourself up with your body weight. As easy as that! Wall sits, stair climbing, chair dips, pushups and lunges are some of the best examples of this form of exercise. Weight-bearing exercises help increase our body's bone fortification to protect our skeletal frame. This is vital for preventing bone loss, falls and fractures.

How much stretching do you need?

Stretching exercises are good to perform three to five times in every session. Stretch in a smooth and slow manner into the position you feel comfortable. For those who are not used to stretching yet, hold the stretch for around ten seconds. You'll find stretching easier if you do it more often.

How about those who are recovering from a stroke or cardiac event?

After a heart attack or suffering from a cardiac event, you may feel scared doing some sort of exercise. Regular physical activity, however, can help minimize the chances of experiencing another heart attack. To ensure your overall health and safety, it is best and necessary to seek the help of a doctor. They will prescribe exercises that will best suit to your body needs.
Doing exercise and physical activity after stroke can improve upper arm strength, walking ability and cardiovascular fitness. So, if you've had a stroke or heart attack, talk with the doctor before conducting an exercise habit to ensure you are following an effective and safe physical activity program.

In order to have a safe stretching, breathe and relax normally. Make it slow and smooth, not vivacious or jumpy. This will cause tightened muscles, which may lead to injuries. When doing a straight position, do not lock your joints, instead, keep them slightly bent.

Having a good flexibility is crucial to avoid injury. Aside from athletes, individuals can also benefit a lot from the flexibility exercises towards a strong, healthy body. Increasing flexibility is not necessarily a hard thing to do, however, patience is highly suggested. You need to keep at it until you achieve your goal. But of course, combining it with hydration, nutrition and lifestyle choices is a much better step.

By doing these easy-to-follow, effective exercises, you are sure to feel the flex benefits your body needs! You can also do these exercises along with your family or friends and together, aim for a healthy body!

References:
http://orthoinfo.aaos.org/topic.cfm?topic=a00310
https://startsat60.com/health/big-issues/bone-health/five-exercises-to-strengthen-bones-and-ward-off-osteoporosis
http://www.netdoctor.co.uk/healthy-living/fitness/news/a29049/best-exercises-for-your-body/

Author's Bio: Melissa is a young and energetic writer, a mom to a sweet little boy, and a fur-mom to two perfect pooches. Before becoming the Associate Content Director for projectfemale.com, she was a journalist specializing in topics related to women in politics and policy affecting women.

Three Frequently Asked Questions: Stump Shooting, Different Elevations, Obstacles

Below are three frequently asked archery questions related to shooting in the wilderness:

"I heard there is something called Stump Shooting. What is it?"

Stump Shooting is the act of shooting at old rotten stumps of trees - rotting tree trunks. The rotting stumps make excellent targets in the woods because they are so soft your arrows go in and come back out easily, without damaging your arrows.

The beauty of stump shooting is that you can wander around in the woods, look for stumps that make great targets - and then practice shooting at it from different angles, different distances, and even different elevations. As an activity it is truly a fun one.

Learn more about Stump Shooting: An Archer's Guide to Stump Shooting


"Do you aim differently when aiming downhill or uphill at a target?"

At short distances, no, not really. While it may seem like a target is further away because of the angle, the amount of time the arrow is in the air makes little or no difference whether you are shooting at a target from an upward or downward angle - what really matters is how much gravity effects the arrow during its flight. While it is true that the arrow would go slightly faster downhill and slightly slower uphill, at short distances the differences is so negligible that it makes really no difference.
At longer distances - extreme heights and such - then you can see a huge difference in terms of where you need to aim.

I can recommend shooting at different heights and practicing aiming uphill and downhill so you can perfect your form and get better at aiming upwards and downwards.
Regardless of the height, the arrow is only in the air for 20 yards of distance - thus gravity effects it the same.


"What is the best way to deal with obstacles in the way when you are trying to shoot?"

There is not one single answer to this, but rather multiple answers. The "best way" really depends on the circumstances and the obstacles.

In some situations kneeling might produce better results. In others you might actually want to get more elevation to shoot over an obstacle. Or you might decide to move sideways to get a clearer shot from a different angle.

I recommend practicing all three so you get really good at figuring out how to solve the problem.

So the long winded answer I guess is "Practice everything and you can do everything."
Looking to sign up for archery lessons, boxing lessons, swimming lessons, ice skating lessons or personal training sessions? Start by emailing cardiotrek@gmail.com and lets talk fitness!

Subscribe by Email

Followers

Popular Posts