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New Archery Rates as of January 2024

Due to inflation I will be raising my archery rates on January 1st 2024. I haven't changed my rates since Summer 2020, so by January 2024 that will be roughly 3.5 years without any changes to my rates.

Below are my current archery lesson rates:

Morning / Afternoon Rates (No Evenings)

1 Student, Weekdays or Weekends
$70 for 90 minutes; 3 Lessons - $200; 5 Lessons - $320; 10 Lessons - $620.

2 Students, Weekdays or Weekends
$100 for 90 minutes; 3 Lessons - $290; 5 Lessons - $470; 10 Lessons - $920.

Below are my new archery lesson rates starting January 1st 2024:

Morning / Afternoon Rates (No Evenings)

1 Student, Weekdays or Weekends
$80 for 90 minutes; 3 Lessons - $230; 5 Lessons - $370; 10 Lessons - $720.

2 Students, Weekdays or Weekends
$110 for 90 minutes; 3 Lessons - $320; 5 Lessons - $520; 10 Lessons - $1020.

This $10 increase per lesson represents an approximately 14% increase in my rates for single lessons for one person. The inflation rate in Canada was only 0.72% during 2020, but was 3.4% in 2021 and 6.8% in 2022. So far in 2023 the inflation rate has been 2.8%, and could reach 4% by January 2024.

Keeping in mind that such inflation is compounded annually.

Thus a $100 worth of goods in 2020 would now cost $100 x 1.0072 x 1.034 x 1.068 x 1.028 (or 1.04) =

$114.34 (or $115.68 by January 2024)

Thus the compound interest during the past 3 years has been 14.34% and will reach approximately 15.68% by January 2024 when my rates go up.

So raising my archery lessons rates by approximately 14% is in line with the compounded interest rate from the past 3 years.

Note - Prebooking for lessons in 2024 means that people can lock in a cheaper rate before my prices go up in January. So if you are planning to get lessons in 2024 it is best to book now before my prices increase.

Plus hitting your own arrow (and breaking it) on a moving target gets more expensive as the price of arrows has also been going up.

Building Confidence / Weightlifting

This article is a two-parter. Part One is about how weightlifting is a good activity for building your self confidence. Part Two is about how to maintain self confidence through a variety of methods.

Part One - Building Self Confidence through Weightlifting

Honestly any kind of exercise helps to build self confidence, but two activities that are particularly good at building confidence are as follows:

1. Training for Marathons.

2. Weightlifting.

In theory you could do both, but lets explain why both of these activities are good for boosting confidence.

In the case of Marathon Training, running long distances does two things: 1. You see a noticeable increase in endurance, and that in turn boosts your confidence. 2. Long distance running releases a cocktail of endorphins and hormones into your bloodstream which act like drugs and produce what is known as "Runners High". The combination of progressively building endurance while being rewarded for your efforts with Runners High is a surprisingly effective way of building confidence. Actually running a marathon and then being able to say "I did it" is a bit like climbing a mountain, it is an incredible boost to your sense of self worth having accomplished what you set out to do. Doing multiple marathons, perhaps improving on your time as you progress means that you can see marked improvement as you get both faster and become a more efficient running machine. Unfortunately Runners High is also addictive, so be warned not to overdo it. (Anything over 100 km per week is considered to be an exercise addiction.)

In the case of Weightlifting the boosts to your confidence are multi-faceted.

  • You still get a release of Endorphins and Hormones while weightlifting, although not to the same degree as Runners High does. The result is that many people who get really into weightlifting will experience an Endorphin High. Note - It isn't a high like being drunk or stoned. It is more a rewarding feeling of euphoria.
  • After exercising many weightlifters will report feeling "unstoppable" for approx. 45 to 60 minutes after their workout because they are "so pumped up". This is a combination of both the endorphins and the feeling that they are physically bigger immediately after a workout.
  • As time goes by your strength and endurance increase, and mentally you feel more capable and more confident about your physical capabilities. Be careful you are not over-confident however, that leads to foolish accidents.
  • It is true that many weightlifters like to admire themselves in the mirror. Some perhaps a bit too much, but they are doing so because they are liking the results they are seeing. The confidence is there, building. Sometimes it might be over-confidence, so try to focus on staying humble.
  • Use your strength to help people during your daily life. Suddenly helping someone carry a baby carriage down a flight of stairs doesn't seem so difficult and you feel good about doing it. Feeling stronger in your daily life will boost your own sense of self worth.

Weightlifting Tips

Tip #1. Be careful not to over-train. Over-training causes you to lose muscle mass and become weaker over time, because you are overdoing it. If you feel worn out, exhausted, completely out of energy after a workout then you might be over-training. A good way to prevent this is to take regular breaks, hydrate and to focus on a moderate amount of repetitions with a moderate amount of weight. Trying to do lots of repetitions and lift ridiculous amounts at the same time is just going to exhaust you, causing more harm than good. You will know you are over-training if you feel exhausted each time, and actually feel weaker as time progresses.

Tip #2. Keep a journal of how many exercises/repetitions you do each workout and focus on leaving the gym feeling pumped up instead of leaving the gym feeling exhausted.

Tip #3. If you are feeling ill, tired due to lack of sleep or less-than optimal on a particular day, try reducing the weight between 5 to 20 pounds and focus on building endurance instead of strength today. It is okay to have an off day.

Tip #4. Once in awhile, like once per week or once every two weeks, you should try lifting a new personal record. Each time, even if it less than you were hoping, you should write down your new personal best in your journal.

Tip #5. Eat healthy! This is perhaps the most important thing you can do. You cannot build a weightlifting machine by feeding the engine doughnuts and coffee filled with sugar and cream.

#6. Maintain Proper Form and Posture. Form is more important than weight or number of repetitions. Bad form leads to sports injuries. Good form builds muscle faster. Wearing a lifting belt can also be a safe and effective way to help you maintain form and posture during weightlifting.

Part Two - Maintaining Self Confidence while Weightlifting

To explain this next part I am going to turn you over to the lady in the video further below who has multiple tips on how to maintain your self confidence by asking yourself several questions after your workout is over:

What did you do well?

What would you like to change or improve?

These questions are really geared towards making you a better weightlifter over time, but they also have the benefit of allowing you to evolve as a weightlifter and become better at it - and as a result it helps to maintain both your confidence and your motivation to keep lifting.

There are other tips for staying focused and staying confident while exercising. These tips include things like: Giving yourself a sports day once/week where you can go enjoy a fun activity outside instead of staying cooped inside in the gym all the time; Give yourself something to think about while you are exercising, like a mental puzzle or a mystery - this keeps your brain active on a task while doing the physical activity. eg. I like working on ideas for future projects in my head (whether they be woodworking, writing, artistic or even poetry) while I am weightlifting; Lastly, listen to music. A few good songs that make you feel excited to exercise certainly help keep you focused and enjoying what you are doing. Need more help? Hire a personal trainer.

Happy Lifting!

Fletching 101

Fletching refers to the feathers or other materials attached to the shaft of an arrow to stabilize its flight. Different types of fletching can have varying effects on an arrow's performance, such as affecting the arrow's speed and accuracy.

Here's a list of different kinds of fletching used on arrows:

  1. Natural Feathers: Traditional fletching material made from the feathers of birds like turkey, goose, or eagle. These feathers are often cut and shaped to create the desired stabilization effect.

  2. Plastic Vanes: Modern fletching made from various types of plastic materials. They are usually more durable and consistent in shape compared to natural feathers.

  3. Spin-Wings (Helical Vanes): These are plastic vanes with a slight twist or helical shape. The spin imparted by these vanes helps stabilize the arrow's flight and counteract any spinning induced by the bow's release.

  4. Straight Vanes: These are plastic vanes that are attached to the arrow shaft in a straight configuration. They provide stability through drag and airflow manipulation.

  5. Shield Cut Vanes: Vanes that are shaped like a shield or teardrop. They offer a balance between stabilization and reduced drag, making them suitable for various shooting styles.

  6. Parabolic Cut Vanes: Vanes with a parabolic or curved shape. They provide good stabilization and are often used in traditional archery and hunting arrows.

  7. Offset Vanes: In this configuration, one or more vanes are slightly offset from the rest. This can induce a spin in the arrow's flight for greater stability.

  8. 4-Fletch and 3-Fletch Configurations: Refers to the number of vanes used on an arrow. Four-fletch has four vanes equally spaced around the shaft, while three-fletch has three. The choice can affect arrow flight characteristics.

  9. Feather Length and Height: Both natural feathers and plastic vanes come in various lengths and heights. The choice of size can impact arrow stability and flight characteristics.

  10. Feather Colors: Fletching can be customized with different colors for aesthetic appeal, visibility, and identification purposes.

  11. Hybrid Fletching: Combining different types of vanes or feathers on a single arrow shaft. For example, using a combination of natural feathers and plastic vanes to balance tradition and modern technology.

  12. Cut-Out Vanes: Vanes with cut-out sections or perforations. These designs can reduce the overall weight of the fletching and influence arrow flight.

  13. Quick-Spin Vanes: These vanes are designed to quickly stabilize the arrow's flight, especially when shot from faster bows or crossbows.

  14. Low-Profile Vanes: Vanes with a reduced height profile, designed to minimize wind resistance and drag during flight.

Remember that the choice of fletching depends on various factors, including the type of archery you're engaged in (target shooting, hunting, traditional archery), the bow's draw weight and speed, and personal preferences in terms of arrow flight characteristics.

To learn more consider signing up for archery lessons with a local archery instructor. Looking for archery lessons in Toronto? Look no further. Cardio Trek can help you.

Why is Counting Calories so Effective for Weight Loss?

Counting calories can be an effective strategy for people trying to lose weight because it provides a quantifiable and objective way to monitor and control their energy intake. 

Weight loss ultimately depends on the balance between the number of calories consumed through food and the number of calories expended through physical activity and basic bodily functions. 

Here's why counting calories can be so effective:

  1. Caloric Deficit: Weight loss occurs when you consistently consume fewer calories than your body expends. This creates a caloric deficit, prompting your body to use its stored energy (fat) to make up for the shortfall. Counting calories allows you to ensure you're consistently in a caloric deficit by tracking the number of calories you eat and adjusting your intake as needed.

  2. Awareness and Mindfulness: Counting calories encourages greater awareness of portion sizes and the caloric content of different foods. It helps you understand the energy content of the foods you eat and makes you more mindful of your eating habits. This awareness can lead to better food choices and portion control.

  3. Precision and Accountability: Counting calories provides a level of precision in your weight loss efforts. It helps you take control of your eating habits and hold yourself accountable for what you consume. This data-driven approach allows you to fine-tune your diet to meet your weight loss goals.

  4. Flexibility and Personalization: Counting calories doesn't necessarily restrict you to specific foods or diets. You can choose the foods you enjoy while still losing weight, as long as you maintain a caloric deficit. This flexibility can make the weight loss journey more sustainable and enjoyable.

  5. Education and Empowerment: By counting calories, you become more knowledgeable about the energy content of various foods. This knowledge empowers you to make informed decisions about your diet and equips you with skills that can benefit you in the long term, even after you've achieved your weight loss goals.

  6. Adjustability: As your weight changes and your metabolism adjusts, your caloric needs may also change. Counting calories allows you to adapt your diet to these changes and prevent weight loss plateaus.

  7. Behavioral Changes: Counting calories encourages you to develop healthier eating habits. Over time, this can lead to a shift in your relationship with food and a better understanding of hunger and satiety cues.

  8. Progress Tracking: Counting calories provides a clear way to track your progress. You can see how your efforts translate into changes in weight and body composition, which can be motivating and help you stay on track.

However, it's important to note that while counting calories can be effective, it might not be suitable for everyone. Some individuals may find it too restrictive or time-consuming, and it may not address other aspects of a healthy lifestyle, such as nutrient quality and overall well-being. 

Consulting with a healthcare professional or registered dietitian before making significant changes to your diet is recommended to ensure that your weight loss approach is safe and appropriate for your individual needs and preferences.

The Ultimate Abs Workout

Here's the ultimate workout for abdominal muscles that targets various areas of the core:

  1. Bicycle Crunches: Lie flat on your back with your hands behind your head. Lift your shoulder blades off the ground and bring your right elbow towards your left knee while straightening your right leg. Repeat on the other side in a pedaling motion. Aim for 3 sets of 15-20 repetitions on each side.

  2. Plank: Assume a push-up position with your elbows resting on the ground directly under your shoulders. Keep your body straight from head to toe, engaging your core muscles. Hold this position for as long as you can while maintaining proper form. Aim for 3 sets, gradually increasing the duration with each set.

  3. Russian Twists: Sit on the ground with your knees bent and feet slightly elevated. Lean back slightly while keeping your back straight. Hold your hands together or use a medicine ball, and twist your torso from side to side, tapping the ground with your hands on each side. Aim for 3 sets of 15-20 repetitions on each side.

  4. Reverse Crunches: Lie flat on your back with your arms extended by your sides. Lift your legs off the ground, bending your knees at a 90-degree angle. Engage your lower abdominal muscles and bring your knees towards your chest while lifting your hips off the ground. Slowly lower your legs back to the starting position. Aim for 3 sets of 15-20 repetitions.

  5. Mountain Climbers: Assume a push-up position with your arms straight. Bring one knee in towards your chest, then quickly switch legs, alternating back and forth. Keep a quick pace and perform the movement for 30-60 seconds. Aim for 3 sets.

  6. Plank Hip Dips: Start in a high plank position with your hands directly under your shoulders. Rotate your hips to one side, dipping them towards the ground, and then rotate to the other side. Keep your core engaged and maintain a steady pace. Aim for 3 sets of 15-20 repetitions on each side.

  7. Hanging Leg Raises: Hang from a pull-up bar with your arms extended and your legs straight. Engage your core and lift your legs up towards your chest while keeping them straight. Slowly lower them back down to the starting position. If hanging leg raises are too challenging, you can perform bent knee raises instead. Aim for 3 sets of 10-15 repetitions.

  8. Standing Oblique Crunches: Stand with your feet shoulder-width apart and place one hand behind your head. Bend to the side, bringing your elbow towards your hip, and squeeze your oblique muscles. Return to the starting position and repeat on the other side. Aim for 3 sets of 15-20 repetitions on each side.

Remember to maintain proper form and engage your core throughout each exercise. Start with a weight or intensity level that is appropriate for your fitness level and gradually increase as you progress. It's important to combine this abdominal workout with a well-rounded fitness routine and a balanced diet for optimal results.

Looking to sign up for archery lessons, boxing lessons, swimming lessons, ice skating lessons or personal training sessions? Start by emailing and lets talk fitness!


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