5 Exercises to do in October while taking in the Fall Colours

Ontario (including Toronto) has a lot to offer during October, including beautiful landscapes and vibrant autumn colors, making it an ideal time for outdoor exercises that allow you to take a camera and capture the stunning surroundings. Here are five exercises that you can enjoy outdoors while exploring and photographing the fall scenery:

1. Hiking: Ontario is known for its diverse hiking trails, which become even more picturesque during the fall season. Lace up your hiking boots and embark on a scenic hike through parks and conservation areas. Capture the colorful foliage, serene lakes, and breathtaking vistas along the way. Popular trails in Ontario include the Bruce Trail, Algonquin Provincial Park, and the Niagara Escarpment.

2. Cycling: October weather in Ontario is often crisp and refreshing, making it an excellent time for cycling. Take your bike out for a spin on scenic trails or designated bike paths. Capture the changing leaves, picturesque countryside, and charming towns as you pedal through Ontario's picturesque landscapes. The Waterfront Trail, Niagara-on-the-Lake, and the Thousand Islands Parkway are popular cycling routes.

3. Outdoor Yoga: Find a peaceful outdoor spot, such as a park or a tranquil lakeside area, to practice yoga amidst the fall beauty. Roll out your yoga mat and strike a pose while surrounded by the vibrant colors of autumn. Not only will you enjoy the physical benefits of yoga, but you can also capture moments of serenity and tranquility through your camera lens.

4. Kayaking or Canoeing: Ontario is home to numerous lakes, rivers, and waterways that provide a serene and scenic environment for kayaking or canoeing. Grab your paddle, hop into a kayak or canoe, and explore the calm waters while immersing yourself in the fall foliage. Capture the reflections of colorful leaves in the water, serene wildlife, and the peacefulness of being surrounded by nature.

5. Nature Photography Walk: Take a leisurely stroll through parks, gardens, or nature reserves, focusing on capturing the beauty of fall with your camera. Look for interesting textures, patterns, and details in the foliage, as well as wildlife, birds, and insects that may be more active during this time. Experiment with different angles, lighting, and compositions to create stunning nature photographs.

Remember to check weather conditions, dress appropriately, and bring any necessary equipment or safety gear for your chosen outdoor activity. Don't forget to follow local guidelines and respect the environment while capturing the beauty of Ontario's fall season through your camera lens.

Fad Diets of the 2010s

Here is a list of some fad diets that gained popularity during the 2010 to 2019 period:

1. Paleo Diet (Caveman Diet): The Paleo diet emphasizes eating foods that were presumed to be available to early humans, such as lean meats, fish, fruits, vegetables, nuts, and seeds, while avoiding processed foods, dairy, grains, and legumes.

2. Juice Cleanses and Detox Diets: These diets involve consuming only fruit or vegetable juices for a specified period, with the idea of detoxifying the body. They often lack essential nutrients and can lead to unsustainable weight loss.

3. Gluten-Free Diet for Weight Loss: Some people adopted a gluten-free diet believing it would aid weight loss, even if they didn't have celiac disease or gluten sensitivity. However, this trend was not supported by scientific evidence.

4. The 5:2 Diet (Fast Diet): This diet involves eating normally for five days a week and severely restricting calorie intake (around 500-600 calories) on the other two non-consecutive days.

5. Keto Diet (Ketogenic Diet): The Keto diet is a high-fat, low-carbohydrate diet that aims to put the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. This diet gained substantial popularity during this period.

6. Intermittent Fasting: This eating pattern involves cycling between periods of fasting and eating. One popular method is the 16/8 method, where you fast for 16 hours and eat during an 8-hour window.

7. Alkaline Diet: The Alkaline diet suggests that eating foods that are alkaline-forming in the body (such as fruits and vegetables) can optimize health and prevent diseases. However, the body's pH is tightly regulated, and the impact of dietary pH on health is often overstated.

8. The Baby Food Diet: This diet involves replacing one or more meals with jars of baby food to control portion sizes and calories. It gained attention primarily for its novelty rather than its effectiveness.

9. Raw Food Diet: Advocates of this diet believe that consuming foods in their raw, uncooked state preserves their natural enzymes and nutrients, leading to better health. It often includes fruits, vegetables, nuts, seeds, and sprouted grains.

10. HCG Diet: The HCG diet involves a combination of extreme calorie restriction and injections of human chorionic gonadotropin (HCG), a hormone produced during pregnancy. It was promoted as a way to target fat loss, but its safety and efficacy are widely debated.

11. The Military Diet: This highly restrictive diet claims to help you lose weight quickly by following a specific meal plan for three days and then eating normally for four days. It often includes a mix of low-calorie foods.

12. The Dukan Diet: This high-protein, low-carbohydrate diet is divided into phases, with the early phases being quite restrictive. It gained attention due to its association with celebrity endorsements.

Remember that while some of these diets may offer short-term weight loss results, their long-term sustainability and health effects can be questionable. It's important to consult with a healthcare professional or registered dietitian before embarking on any major dietary changes to ensure they are safe, suitable for your individual needs, and supported by scientific evidence.

Competitive Sports for Perfectionists

Perfectionists often excel in sports that require meticulous attention to detail, precision, and the pursuit of constant improvement. Here's a list of sports that are often considered ideal for perfectionists:

1. Archery: Archery demands unwavering focus, attention to form, and precision in aiming. Perfectionists are drawn to the challenge of consistently hitting the bullseye and refining their shot placement. For archery lessons in Toronto contact cardiotrek@gmail.com.
   

2. Golf: Golf demands a high level of precision in every aspect of the game, from the swing to the putting stroke. Perfectionists thrive in the continuous pursuit of refining their technique and achieving consistent results.

3. Diving: Diving combines artistic expression with technical precision. Perfectionists in diving work tirelessly to execute flawless dives with precise body control, positioning, and timing.

4. Figure Skating: Figure skating requires a meticulous blend of grace, athleticism, and attention to detail. Perfectionists in this sport strive for perfect routines, mastering intricate moves and routines.

5. Synchronized Swimming: Synchronized swimming combines precision with artistic creativity. Perfectionists excel in coordinating movements with teammates, maintaining precise formations, and executing synchronized routines.

6. Gymnastics: Gymnastics demands precision, strength, and flexibility. Perfectionists in gymnastics work diligently to perfect their routines, focusing on executing every move flawlessly.

7. Accuracy Sports: Shooting sports like rifle or pistol shooting, but also sports like billiards/pool/snooker and axe throwing, require extreme focus, control, and aiming accuracy. Perfectionists are drawn to the challenge of consistently hitting small targets with precision, or in the case of billiards ricocheting the balls in order to sink multiple balls.
   

8. Swimming (Short Distances): In short-distance swimming events, such as sprints, every fraction of a second matters. Perfectionists excel in refining their stroke techniques, starts, and turns to maximize their speed and efficiency.

9. Fencing: Fencing is a sport that demands quick thinking, precision in movement, and strategic decision-making. Perfectionists in fencing focus on precise attacks, defensive techniques, and exploiting opponents' weaknesses.

10. Rowing: Rowing requires precise synchronization among team members, as well as a focus on stroke technique and timing. Perfectionists in rowing aim to create the most efficient and harmonious rowing motions.

11. Cycling (Track): Track cycling events, such as sprint and pursuit races, demand precision in strategy, timing, and execution. Perfectionists in track cycling work to optimize their tactics and pedaling efficiency.

In these sports, the pursuit of perfection aligns with the disciplines and attention to detail required for success. While perfectionism can be both a strength and a challenge, these athletes often find fulfillment in their constant pursuit of improvement and mastery.

The Case for Dividing the Summer Olympics: Embracing Weather Diversity

The Summer Olympics, a global celebration of athleticism, culture, and unity, has remained a pinnacle of international sportsmanship for over a century. However, the idea of dividing the Summer Olympics into distinct seasons, such as Spring, Summer, and Autumn, presents a compelling argument that acknowledges the diverse weather conditions necessary for optimal performance in various sports.

While the current format has its merits, the proposition of diversifying the Olympics based on weather considerations offers numerous advantages for athletes, spectators, and the global sports community, and because of global warming and the prospect of extreme heat conditions it makes sense that this idea has merit and could lead to safer conditions for both athletes and spectators.

1. Weather Diversity Enhances Performance

One of the primary reasons to consider dividing the Summer Olympics into separate seasons is the effect of weather on athletic performance. Different sports have different optimal weather conditions that can either enhance or hinder athletes' abilities. Extreme heat during the summer months can pose serious health risks for athletes and even diminish the quality of competition. By dispersing events across Spring, Summer, and Autumn, athletes can benefit from more conducive weather conditions, thus ensuring that their performance remains the primary focus.

For instance, endurance-based sports such as long-distance running and cycling could thrive during cooler Spring temperatures, while sports like swimming and diving might be more enjoyable for both athletes and spectators in milder Autumn weather. Dividing the Olympics in this way could lead to improved performances, records, and fair competitions.

2. Spectator Experience and Safety

The spectator experience is a pivotal aspect of the Olympic Games. Extreme heat during the peak of summer can result in discomfort, dehydration, and even heat-related illnesses for both athletes and spectators. By spreading the events across multiple seasons, spectators can enjoy the competitions in more comfortable and safer conditions. This would lead to larger and more engaged crowds, enhancing the atmosphere and appeal of the Games.

3. Sustainability and Environmental Impact

The current format of the Summer Olympics often necessitates the use of energy-intensive cooling systems and excessive water consumption to combat the sweltering heat. Dividing the Olympics into distinct seasons could significantly reduce the environmental footprint of the Games. For example, hosting outdoor events like marathon races and cycling during milder Spring and Autumn months would diminish the need for energy-intensive cooling measures. This change aligns with the global trend of promoting sustainable practices in large-scale events.

4. Global Participation and Access

Dividing the Summer Olympics into different seasons could broaden the range of host cities capable of accommodating the Games. Many cities worldwide have climatic conditions that would be ideal for specific sports, but not for others. This expansion of potential host cities can lead to greater global participation, fostering inclusivity and diversity within the Olympic movement.

Final Thoughts

While the traditional Summer Olympics have undeniably been a testament to human achievement and unity, the notion of subdividing the event into Spring, Summer, and Autumn iterations presents a compelling case. By aligning sports with optimal weather conditions, athletes can thrive, spectators can enjoy a more comfortable experience, and the environment can be better preserved. Ultimately, such a transition would uphold the spirit of the Olympics while embracing the realities of weather diversity, making the Games more accessible, sustainable, and enjoyable for all involved.

MORE REASONS

Here are a few more reasons to support the idea of dividing the Summer Olympics into Spring, Summer, and Autumn Olympics:

5. Injury Prevention: Extreme heat can increase the risk of heat-related injuries and exhaustion for athletes participating in events during the height of summer. By distributing events across different seasons, the risk of heat-related injuries can be significantly reduced, promoting the overall health and safety of athletes.

6. Training Flexibility: Athletes often need to adjust their training routines based on the weather conditions they will face during competitions. Dividing the Olympics into seasons allows athletes to tailor their training more effectively, as they can train in conditions that closely match those of their events. This can lead to better preparation and improved performance.

7. Athlete Participation: Some athletes may excel in certain weather conditions and struggle in others. Dividing the Olympics based on weather allows these athletes to showcase their skills and talents under conditions that are more favorable to their strengths. This could lead to a more diverse and dynamic range of athletes excelling in various events.

8. Enhanced Strategy and Tactics: Weather conditions can significantly impact the strategy and tactics employed in various sports. For instance, wind conditions can affect sports like sailing, archery, and shooting. Dividing the Olympics into different seasons would add an extra layer of complexity to the competition, as athletes and teams would need to adapt their strategies to varying weather conditions.

9. Cultural Relevance: Dividing the Olympics into different seasons could align with cultural and historical practices related to sports. In some regions, certain sports have traditional significance during specific times of the year. Aligning the Olympics with these cultural practices could enhance the authenticity and cultural richness of the Games.

10. Media Attention and Sponsorship: Spreading out the Olympic events over multiple seasons could help distribute media attention and sponsorship opportunities more evenly. Currently, some sports might receive less attention due to being overshadowed by more popular events. Dividing the Olympics could provide a platform for a wider variety of sports to gain recognition.

11. Economic Impact: Hosting the Olympics can have significant economic implications for host cities and countries. Dividing the Games into different seasons could potentially distribute the economic benefits and challenges more evenly, allowing different regions to benefit from hosting various events.

12. Legacy and Impact: Hosting the Olympics is an opportunity for cities to leave a lasting legacy in terms of infrastructure, sports facilities, and community development. Dividing the Games could allow multiple cities to experience this legacy-building process, spreading the positive impact of the Olympics to a broader range of locations.
    

EXAMPLES OF SPECIFIC SPORTS

1. Marathon Running: Marathon running is a demanding endurance sport. Running a marathon in the scorching heat of summer can be physically grueling and potentially dangerous. Moving marathon events to the cooler Spring or Autumn months could help prevent heat-related injuries and improve the overall performance of athletes.

2. Triathlon: The triathlon combines swimming, cycling, and running. While swimming is typically held in a controlled environment (such as a pool or open water), cycling and running segments can be affected by extreme heat. Conducting triathlon events in milder weather conditions during Spring or Autumn could lead to better overall race experiences.

3. Field Hockey: Field hockey requires agility, speed, and precise ball control. High temperatures can lead to player fatigue and reduce the quality of play. Playing field hockey in cooler Autumn conditions could result in a more enjoyable and competitive experience for both athletes and spectators.

4. Golf: Golf is a sport where weather conditions can significantly impact gameplay. Extreme heat can affect concentration and physical endurance. Hosting golf events in Spring or Autumn, when temperatures are more moderate, would create a more comfortable environment for players and fans.

5. Equestrian Events: Equestrian sports, such as dressage, eventing, and show jumping, involve both horse and rider. Horses are sensitive to heat and can become fatigued quickly in hot weather. Holding equestrian events during the milder Spring or Autumn seasons would ensure the safety and well-being of the animals and the athletes.

6. Archery: As mentioned earlier, archery can benefit from stable atmospheric conditions, which are often found during the Fall. This can lead to more accurate and consistent shots.

7. Rowing: Rowing events can be physically demanding, and extreme heat can lead to dehydration and decreased performance. Spring and Autumn provide more comfortable conditions for rowers, which can lead to better race times and reduced health risks.

8. Soccer: While soccer is played year-round, the intense heat of summer can be challenging for players. High temperatures can lead to exhaustion and even heat-related illnesses. Hosting soccer matches in milder Spring and Autumn weather could improve the quality of play and player safety.

9. Rugby: Rugby is a physically demanding sport that requires high levels of energy and endurance. Playing rugby in extreme heat can increase the risk of injuries and impact player performance. Shifting rugby events to cooler seasons could mitigate these risks.

10. Cycling: Road cycling events can span several hours and cover long distances. Riding in extreme heat can lead to dehydration and heat exhaustion. Hosting cycling events in Spring or Autumn could lead to better race conditions and improved performances.

ECONOMIC BENEFITS

Here's a list of economic reasons why dividing the Summer Olympics into Spring, Summer, and Autumn editions could make sense:

1. Tourism Revenue: Spreading the Olympics across different seasons would encourage tourism throughout the year, boosting the local economies of host cities and regions. Tourists and spectators would have more flexibility in choosing when to attend, leading to a steadier stream of revenue for hotels, restaurants, transportation, and other businesses.

2. Extended Hosting Opportunities: Hosting the Olympics in a single season can place immense pressure on a city's infrastructure and resources. Dividing the Games could extend the hosting opportunity to multiple cities, distributing the economic benefits more broadly and preventing potential strain on a single host.

3. Venue Utilization: Olympic venues are often constructed with significant investment, and dividing the Games could maximize their utilization. In some cases, venues that are suitable for Spring or Autumn events might remain underutilized during the summer. Dividing the Games would ensure a better return on investment for these facilities.

4. Job Creation: Dividing the Olympics into different seasons could lead to more consistent job opportunities within the host cities. Rather than a short burst of employment during a single season, jobs related to the Olympics could be spread out over the course of the year, benefiting the local workforce.

5. Sponsorship and Advertising: Hosting the Olympics across different seasons could attract a wider range of sponsors and advertisers, as different brands might be interested in associating with sports that align with their seasonal marketing campaigns. This diversification of sponsors could enhance the financial support for the Games.

6. Ticket Sales: With events spread out over different seasons, ticket sales could be distributed more evenly, preventing a sudden rush of demand and potential supply shortages for popular events. This steady flow of ticket sales would also provide a more predictable revenue stream for organizers.

7. Infrastructure Development: Dividing the Olympics could lead to more gradual infrastructure development, allowing host cities to space out construction and related expenses. This could lead to better budget management and reduced financial strain on the city's resources.

8. Local Business Opportunities: Different sports require different types of equipment and services. Dividing the Games into seasons would give local businesses specializing in various sports-related products and services the chance to thrive, leading to increased economic activity.

9. Long-Term Economic Impact: The extended duration of hosting the Olympics in different seasons could lead to a longer-lasting economic impact. The legacy of hosting the Games, including improved infrastructure and increased tourism awareness, would be spread out over a more extended period, benefiting the host city's economy in the long run.

10. Reduced Infrastructure Costs: Extreme heat during the summer Olympics can necessitate costly cooling solutions for venues and accommodations. Dividing the Games into different seasons could reduce the need for these costly measures, leading to potential cost savings for host cities.

GLOBAL WARMING + CLIMATE CHANGE

Here's a list of dangers that could potentially affect athletes, spectators, and horses (equestrian events) due to global warming and climate change during the Summer Olympics:

Athletes:

1. Heat-Related Illnesses: Rising temperatures could increase the risk of heat-related illnesses such as heatstroke, heat exhaustion, and dehydration among athletes. These conditions can impact performance, health, and even lead to medical emergencies.

2. Reduced Performance: High temperatures can lead to reduced athletic performance and endurance, affecting the overall quality of competition and potentially leading to disappointing results for athletes.

3. Injury Risk: Heat can increase muscle fatigue and the risk of injuries such as cramps and strains. Athletes may push themselves harder in extreme conditions, leading to a higher likelihood of injuries.

4. Respiratory Issues: Poor air quality due to higher temperatures and pollution can exacerbate respiratory problems and decrease lung function, impacting athletes' ability to compete at their best.

5. Heat Stress and Fatigue: Prolonged exposure to extreme heat can cause mental and physical fatigue, affecting concentration, decision-making, and coordination—critical elements for success in sports.

6. Hydration Challenges: Higher temperatures can lead to increased fluid loss through sweat, making it challenging for athletes to stay properly hydrated during competitions.

Spectators:

1. Heat Stress: Extreme heat can put spectators at risk of heat stress and heat-related illnesses. Large crowds can amplify the heat, making it uncomfortable and potentially dangerous for attendees.

2. Crowd Management: Heat-related health issues among spectators could strain medical and security personnel, creating challenges in managing the safety and well-being of large crowds.

3. Reduced Attendance: Uncomfortable or unsafe conditions due to high temperatures may deter spectators from attending events, leading to reduced ticket sales and potentially affecting the economic viability of the Games.

4. Public Health Concerns: The potential for heat-related illnesses among spectators could strain local healthcare resources, potentially impacting the wider community's well-being.

Horses (Equestrian Events):

1. Heat Stress for Horses: Horses are sensitive to heat stress and can suffer from dehydration, heat exhaustion, and other health issues when exposed to high temperatures for prolonged periods.

2. Performance Limitations: Extreme heat can reduce the performance capabilities of horses in equestrian events, affecting their stamina, agility, and overall ability to compete at their best.

3. Injury Risks: Horses are at an increased risk of injury when their physical capabilities are compromised by heat stress, potentially leading to accidents during events.

4. Healthcare Challenges: Treating heat-related ailments in horses requires specialized veterinary care, and an increased number of cases could strain available resources and impact the well-being of these animals.

5. Travel-Related Stress: Transporting horses to and from the Olympics can expose them to extreme temperatures during transit, potentially affecting their readiness for competition.

As global warming and climate change continue to impact the world, these dangers highlight the importance of addressing climate-related risks when planning and organizing major sporting events like the Summer Olympics. Effective measures need to be taken to ensure the safety and well-being of athletes, spectators, and animals involved.

Adrenaline High Exercises

Doing exercises that involve an adrenaline high can speed up weight loss, and if you become addicted to the adrenaline high, it encourages you to keep exercising and doing the activity more often.

Here's a list of exercises that can give you an adrenaline high:

1. Rock or Tree Climbing: Scale indoor or outdoor rock walls or trees, challenging yourself both physically and mentally as you navigate the route and overcome obstacles. The sense of accomplishment and the thrill of heights can trigger an adrenaline rush.

2. Whitewater Rafting: Navigate fast-moving rivers and rapids in an inflatable raft, working together as a team to maneuver through the whitewater. The rush of adrenaline comes from the unpredictable nature of the water and the excitement of the adventure.

3. Extreme Sports: Engage in extreme sports such as snowboarding, skiing, surfing, skateboarding, or parkour. These activities involve speed, agility, and calculated risks, providing an adrenaline rush through the thrill of performing daring maneuvers and pushing your limits.

4. Paragliding: Soar through the skies with a paraglider, using air currents and thermals to stay afloat. The combination of the breathtaking views, the sense of freedom, and the adrenaline rush of being suspended in the air can provide a thrilling experience.

5. Martial Arts: Engage in martial arts disciplines such as kickboxing, Muay Thai, or Brazilian Jiu-Jitsu. The intensity of the training, the physical challenges, and the adrenaline rush from sparring or competing can create an exhilarating experience.

6. Adventure Park/Obstacle Course: Visit an adventure park or try an obstacle course that includes elements like zip-lining, rope courses, or challenging obstacles. The physical and mental challenges, combined with heights and speed, can deliver an adrenaline rush.

Remember, when engaging in high-adrenaline activities, always prioritize safety and follow proper precautions. It's important to receive proper training, use appropriate safety gear, and follow the guidance of professionals to ensure a thrilling yet safe experience.

Why is September and October arguably the best time of year to do outdoor sports?

Q. Why is September and October arguably the best time of year to do certain sports?

A. There are many reasons why September and October are often considered favorable months for certain outdoor sports.

In the examples listed below we will look at many of the reasons why September and October are great months of the year to do archery, but many of these reasons will also apply to a variety of other outdoor sports.

1. Weather Conditions: In many regions, September and October offer mild and comfortable weather. The heat of summer has usually subsided, and the cold of winter has not yet set in. This moderate temperature range can make practicing outdoor sports more enjoyable, as athletes don't have to deal with extreme heat or cold.

2. Stable Atmosphere: During these months, the atmosphere tends to be more stable. This means there is less turbulence in the air, which can affect the trajectory of projectiles like arrows in archery. A stable atmosphere can result in more predictable and consistent shot placements, making it easier to focus on improving skills.

3. Reduced Wind: Wind is a significant factor in many outdoor sports, especially archery. Windy conditions can greatly affect the flight of an arrow, making it difficult to maintain accuracy. During September and October, wind speeds are often lower compared to other times of the year, providing archers with more favorable shooting conditions. Also, wind direction during September and October (at least in the northern hemisphere) is more likely to be consistently from the north, which means the wind is also more predictable.
   

4. Less Daylight Variability: As the days get shorter heading into fall, there is generally less variation in daylight hours compared to summer. This can provide more consistent lighting conditions, making it easier to judge distances and aim accurately in archery.

5. Preparation for Hunting Season: For many archers, September and October mark the beginning of hunting seasons in various regions. As a result, these months are an excellent time to practice and refine archery skills to prepare for hunting activities. This gives archers the chance to practice their shots, accuracy, and stealth in conditions similar to those they will encounter during hunting season.

6. Training and Tournaments: Many sports, including archery, schedule training sessions, workshops, and tournaments during the fall months. The favorable weather conditions and the absence of extreme temperature variations make it conducive to hosting outdoor events and competitions.

7. Scenic Environment: The changing colors of foliage during the fall months create a visually appealing backdrop for outdoor sports. This can enhance the overall experience of practicing and participating in sports like archery.

8. Cultural and Historical Significance: In some cultures, the fall season holds special significance for activities like archery. For example, traditional festivals or historical events related to archery might be celebrated during these months, motivating enthusiasts to participate and engage in the sport.

While September and October are indeed favorable for archery and other outdoor sports, it's important to note that the specific advantages can vary depending on the location, climate, and the sport itself.

 

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.