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Stabilizers for Archery - How do they work?

If you are new to archery you may have noticed that many Olympic archers and hunters have a big long or heavy thing attached to the front of their bow - an object known as a Stabilizer.

It isn't a brand name or anything like that. Many different companies make stabilizers for different kinds of bows. You can even make your own stabilizer if you have the right materials (see section below on making your own).

Olympic bows often use long thin stabilizers made of rubber and carbon fibre, and hunters typically use short, fat and heavy stabilizers made of heavier materials.

The purpose of a stabilizer is to reduce the vibrations in the bow so that during the release your bow-hand doesn't jerk upwards, downwards, left or right so much. You can try to reduce these vibrations a bit by softening your grip on the bow and relaxing your bow arm (your arm will jerk more if its stiff), but you still need a good strong arm to hold the bow steady.

Thus stabilizers are essentially a gadget for people who want to improve the quality of their shots - without doing all the exercising required to have stronger / steadier arms.



If you pay attention you will also note that there is no one "perfect stabilizer" that is "one size fits all". Many of the stabilizers that Olympic archers use are very different from the ones used by hunters, and even very different from one another's stabilizers too. Typically an Olympic stabilizer will be quite long (two to three feet) and usually consist of carbon and rubber.

In contrast hunting stabilizers are often less than a foot in length, but thicker, heavier and have a lot more rubber to dampen vibrations.

Many of the hottest selling stabilizers are nothing more than a heavy piece of rubber cut into an interesting pattern to make it look intimidating. These small rubber stabilizers are more for looks than actual functionality.

That doesn't mean they don't help to stabilize the bow - they do help to do that, but if they were designed better they would function and do that task better.

Some people (mostly bowhunters) have been led to believe that the primary function of a stabilizer is to reduce hand shock, eliminate noise and bow vibration - which it does do, totally ignoring that the real primary function is to keep the bow steady and stable while a person is shooting.
“There is no question that a stabilizer helps reduce hand shock, bow noise and vibration, but one of the main reasons bowhunters should hunt with a stabilizer is because it helps keep a bow steady and stable when shooting. That’s why it’s called a stabilizer,” says Bill Leven, owner of Doinker Stabilizers.

At first glance, you will realize that stabilizers come in all shapes and sizes. The most important parts are those that incorporate a series of components that are scientifically proven to do their job. All stabilizers screw into the bow, some versions employ a more sophisticated anatomy, whereas others can be downright simple.

If they are made of all one material - typically rubber, metal or plastic - then the stabilizer in question might be designed for weight or it might be designed for dampening. A rubber stabilizer for example will be made for dampening vibrations and a metal stabilizer is made for weight.

The more complex stabilizers will use a balance of rubber, metal and/or plastic, attempting to combine weight and dampening in the same gadget. How well this performs will depend on the quality of the design and the individual archer.


THE STABILIZER BODY

The main body of most stabilizers typically consists of a solid tube. Historically, many stabilizer bodies were made out of metal because the weight makes it more stable - however you don't want to add too much weight to the bow because then your bow-arm can shake anyway if its too weak, thus you want to find a nice medium weight that your arm can handle.

If any weight is to be added, it should be done in the right place - the end of the stabilizer, after the dampening material. Many companies now use carbon fibre, ABS plastic and similar materials to make stabilizer bodies as light and rigid as possible. Some of these materials are chosen because they will sell, but they don't make a good stabilizing material, eg. titanium sounds cool, but it doesn't actually make a good stabilizer because it doesn't absorb vibrations that well.

Carbon fibre is the most popular choice these days.

VIBRATION DAMPENING COMPONENT

This is arguably the most important part of the modern stabilizer. Many companies use a type of rubber, gel or even sand to serve as the dampening component. All of these materials have dampening capability, but the most common choice is rubber.

It is important for dampening to occur where it’s most beneficial and effective. Vibration must be transferred properly away from the bow and out of the stabilizer end. By strategically placing the dampening materials away from the bow end of the stabilizer it will maximize the dampener’s effectiveness.

THE WEIGHT

In order to maximize effectiveness, the weight should come after the rubber material at the end of the stabilizer where it is furthest from the bow. The weight is meant to ground and draw away the vibrations from the rest of the bow. It serves as a counterbalance, and is what keeps the bow stable when being shot.

The heavy front-end weight combined with a rubber dampener directly behind it is designed so to assist in canceling out vibration. Stabilizers of the past were a solid piece of metal or rubber, and the moment the stabilizer was attached to a bow, they became “one unit", which means the bow still vibrates as part of the stabilizer. When a bow is shot with a quality weighted and dampened stabilizer, the vibration simply moves from the bow through the stabilizer and going to the weight at the far end, being dampened along the way. The vibration is cancelled out when it meets the rubber because the weighted front-end is allowed to oscillate at a different frequency than the rest of the stabilizer and bow. This turns the vibration into motion, which does not affect the rest of the bow.

Conclusions - Aim to select a stabilizer with a weighted front-end that has some type of dampening device directly behind it.

THE RIGHT LENGTH / CUSTOMIZATION

This comes down to personal choice. Honestly, you won't know what is right for you until you try many different stabilizers on the archery range and determine which one you like best - and get the most accuracy with.

I also highly recommend getting a stabilizer that you can customize and modify. Some stabilizers have added parts you can remove, add on, change. This allows you to select the right length, weight and materials that is right for you.

I suggest a systematic and scientific approach whereby you track your score on a target and try to determine which combination works best for you.

MAKING YOUR OWN

Start by getting a 5 / 16th by 24 bolt. (The 24 stands for thread count per inch. The most common bolt thread count is 18 per inch, so you will need to find a hardware store that sells other types of thread counts.)

If in doubt about bolt sizes, go to your local hardware store and take the riser from your bow with you and look for bolts that are labelled " 5/16 - 24 ". Then try the bolt on your riser to see how it fits. If you try using a 5/16 - 18 bolt you will discover it only goes in a little bit and then stops. The reason is because its the wrong thread count.

Once you have the bolt you need to decide what kind of stabilizer you want to make. How big is the body? What kind of dampening material? How much weight?

For example for the stabilizer I am making I am going to try using a wooden body, rubber and I haven't decided what the weight will be yet, but I am thinking maybe ivory or bone if I can find it. I want my stabilizer to be epitome of natural materials. How well it will work, I shall find out, but for now its just an experiment.

I recommend trying to make your stabilizer customizable so you can change components and try different things. How you design it is up to you.

However if you really need and want someone else to make the designs for you just Google the topic: how to make your own archery stabilizer and you will find approx. 300 pages on the topic for you to pick and choose from.

Things to do in Toronto for the Bicycle Savvy

Looking for summer activities you can do on your bicycle in Toronto?

The Bicycle Mechanic (Online)
Its online, but it offers lots of free advice on how to fix your bicycle. Having a broken bicycle is no excuse to not be outside exercising.

Get Your Bicycle Fixed / Tuned Up (Various Locations)
Visit one of the locations nearest you and get a professional tune up. Cycle Solutions (Cabbagetown), Sweet Pete's (Brockton Village), Mike The Bike (Chinatown), Ride Away Bikes (Little Portugal) and many more. See a list of Bicycle Mechanics Shops in the GTA.

BIXI (Multiple Locations Downtown)
Bixi is Toronto's bicycle rental program that you have probably noticed all over town. Its a tad over priced, but the bicycles are well-maintained and kept in peak condition so even if you don't own a bicycle you can still easily rent one. (Just remember to return it ASAP because the fees are charged by the hour.)

Toronto Island Bicycle Rental (Toronto Island)
You haven't really cycled in Toronto until you've biked around on Toronto Island. You can either rent a bike or bring your own! For couples they also have tandem bicycles.

Sugar Beach (Jarvis & Queens Quay)
Located near the Redpath Sugar Mill, Sugar Beach is a bicycle friendly location to go and relax and stare out across the lake. The location is more chic and sophisticated and has less kids running around too if you are into that sort of thing.

High Park (High Park)
The park is huge and there is everything from a petting zoo, tennis courts, baseball fields, places to feed the ducks, swimming pools, beautiful gardens - and lots of places to ride your bicycle!

Rosedale Ravine / Don Valley (Don Valley)
There is a tonne of bicycle trails / hiking paths around Rosedale and located in the Don Valley. You can get lost out there easily, riding in circles and getting lots of exercise.

Critical Mass (Spadina and Bloor)
The last Friday of every month, at 6 PM  - not just in the Summer - over a hundred cyclists gather on the SE corner of Spadina and Bloor and then as a group ride through the city. The route varies each time and there is usually a police escort these days (they arrest cyclists who ride through the red lights). Its a good way to meet other people who are into cycling and you will see a huge variety of weird bicycles too.

Consistency and Arrow Clusters

Once you've developed good form while shooting your next step is to try and adjust your shot by developing arrow clusters.

Lets pretend for example that when aiming straight at the target with the bow (off the tip of the arrow), and you are doing everything correctly in terms of pulling back to your anchor point, your bow arm is relaxed, your grip is relaxed, your mental focus is clear and undistracted, your arms aren't shaking, and so forth... and yet your shots are still veering to the bottom right of the target.

Well if you are doing everything consistent all your shots should be in roughly the same spot.


Some of your arrows might even be so close together they're touching. Not to worry, consistency is good but you need to adjust your aim.

In the photo above the person would need to adjust their aim further to the left and up a little bit. However when people do this many people overcompensate and the next thing you know you are hitting the white or black on the left side.

Thus it is always best to adjust your aim gradually. Aim 3 inches further to one side and move your cluster across the target slowly. With each round of adjusting your aim your clusters will move until you're getting better scores.

In the photo below the cluster has moved upwards, but its too high and still to the right. Yes, it is slower progress but with time a person will pinpoint EXACTLY where to aim and if their form and release remains constant they should be able to score nothing but 9s and 10s. (Hence why that rip in the yellow of the target keeps growing.)


Looking for an archery instructor in Toronto? Hire me! Mention this post and get an extra 5% off on packages of 5 lessons or more.

Dance Aerobics on the Treadmill

For all you dance fanatics out there, here is something for your amusement. :)


Hearing Loss from Bodybuilding?

Q

"Hello! Have you ever heard of anyone developing hearing loss from bodybuilding / weight lifting?

- Jake H."

A

No, I can't say that I have.

However with the wide plethora of supplements and steroids available to the bodybuilding industry I would not be surprised if some of the more illegal steroids have side effects that include hearing loss.

There are a lot of unknowns when it comes to drugs that have not been properly tested and have been deemed to have dangerous side effects.

However the hearing loss could just be caused by something else and falsely attributed to weightlifting.

For example the older people get the more likely they are to experience hearing loss. 33% of elderly people between the ages of 65 and 75 experience some form of hearing loss. Above the age of 75 the percentage goes up to 50%. Thus if a person at the age of 68 took up weightlifting later in life, and became really serious about it, and then started experiencing hearing loss at the same time, they might falsely think their hearing loss was somehow connected to the new love of weightlifting.

To my knowledge there is no medical connection between weightlifting and hearing loss - but that doesn't mean a person can't develop hearing loss due to another cause. It would therefore be logical to start by eliminating other possible causes before we start pointing fingers.

THE MOST COMMON CAUSES OF HEARING LOSS

#1. Genetic factors - Is there a history of hearing loss in your family? This is entirely possible when you consider 50% of people encounter hearing loss over the age of 75. Even people who have no history of hearing loss in their parents or grandparents may still have inherited a recessive gene.

#2. Excessive Exposure to Loud Noises over a Longer Period - What kind of work or home environment do you have that might expose you to loud noises? eg. If you work in a noisy factory and have been doing so for years, and you don't wear ear protection, you could suffer hearing loss.

#3. Buildup of Earwax / Medical Conditions - Some people build up earwax faster than others and it interferes with their hearing over time.

#4. High Intensity Sound - A single loud burst of sound can also cause hearing damage if its exceptionally loud.

#5. Tumor, Abnormal Bone Growth, Ear Infection - Some of these could be permanent or temporary. Depends on the precise cause. An audiologist could provide more info.

#6. Ruptured Eardrum due to Unknown Cause - Sometimes accidents just happen and we have no idea why.

#7. People who are into boxing and wrestling can sometimes suffer hearing loss. Many boxers and wrestlers also encounter other problems like blindness, mental impairments, speech difficulties, respiratory problems, and paralysis. A hard knock to the head can damage the bones inside the ear and cause some extent of hearing loss. Boxing can cause all sorts of damage to your ears.

Symptoms of hearing loss are pretty easy to spot. The muffled quality of sounds, listening to things at a higher volume that others complain, asking people to repeat themselves louder.

NOTE: If you experience complete hearing loss in one or more ears, or constant dizziness, then you should contact a doctor immediately.

Treatment really depends on the cause and severity. If its just earwax, then you can just remove the earwax - possibly by visiting a doctor and getting a medical wax removal procedure. The use of hearing aids is more for people who have severe damage.

And then there is Cochlear Implants - which is a whole other subject. CIs is a surgically implanted electronic device also referred to as bionic ears that provides a sense of sound to a person who is profoundly deaf or severely hard of hearing. Even people who are born deaf can sometimes be given a sense of sound thanks to these implants. They are not cheap however - costing anywhere from $45,000 to $125,000. A cochlear implant will not cure deafness, but is a prosthetic substitute for hearing.

If you really think you might be suffering hearing loss (regardless of whether you think it is caused by weightlifting or some other cause) then I recommend speaking to an audiologist. I know of an audiologist in Vaughan who works for Omni Hearing, who offers free hearing tests. So at least it won't cost you anything to have your hearing tested in the event you feel you are suffering hearing loss.

But with respect bodybuilding and hearing loss? I would say that is a myth until proven with some kind of scientific study.


Whey Protein Burger

It is BBQ Season in Toronto!

Someone out there (someone who is better at cooking than me) should invent a WHEY PROTEIN BURGER.

Technically its already been invented. It just isn't being mass produced and sold in restaurants or grocery stores or specialty stores catering to exercise junkies.

I found two recipes online, but the first recipe I found didn't list how much of each ingredient was needed so was rather useless. Here is the 2nd recipe, which uses ground chicken as the secret ingredient (you could also experiment with using ground pork or ground beef, but chicken breast is healthier for you).

Whey Crisp Protein Power Burger

Servings: Makes 4 Burgers

INGREDIENTS

1 16 oz. ground chicken breast
1 cup Whey Crisps
2 egg whites
1 teaspoon steak sauce
3 tablespoons Worcestershire sauce
1 tablespoon grill seasoning

DIRECTIONS

Mix egg whites, steak sauce, Worcestershire sauce and seasoning in a bowl. Add chicken and Whey Crisps into mixture. Make 4 small patties. Grill burgers on inside grill or frying pan until cooked through.

For fun add fat free or reduced fat cheese, tomato, red onion, and lettuce. Healthiest when served on a whole wheat roll.

Olympic Archery Equipment - Does more expensive equipment mean better shots?

Yes and No.

When it comes to archery experience, physical fitness / strength and skill matters more than equipment.

An archer who has using the same equipment for 20 years, regardless of the quality of the equipment, will be able to out-perform any amateur archer with the most expensive equipment you can find.

The experienced archer's body will be more finely tuned for the sport, they will know the power and limitations of their equipment and how to best use it, and their level of skill at aiming, controlling their breathing, being patient, etc. will all be dramatically improved over an archer who has been shooting for a year or less.

That said, what difference does more expensive equipment make?

#1. Lighter physical weight.

This means the archer will have to rely less on their endurance and strength over time as they get tired at the archery range at a slightly slower speed. The physical lower weight of the bow means they can hold their bow hand more steady while they are aiming, which means they will have a slight advantage at aiming.

However both of these drawbacks can be overcome if the archer has both a higher endurance and a higher strength. Both of which will be overcome if they train regularly.

#2. What about the poundage of the bow?

Poundage refers to the amount of torque (foot-pounds of pressure) needed to pull back the bow and aim. The poundage required to reach a full draw length varies with each bow and what is considered a full draw length depends on each person's arm length and where they anchor their arrow once fully drawn.

The amount of force used increases the arrow's speed, accuracy, distance, and even punching power.

In this respect Olympic recurve bows, traditional recurve bows and even long bows, short bows, etc all are the same. The force required to bend back a 30 lb Olympic bow is the same needed for a traditional bow of any other type.

The only difference is when it comes to compound bows. Compound bows pull back to a locking mechanism on a pulley. Once it reaches that point the amount of force needed to pull back the bow is reduced by 20 to 80% (varies depending on the type of compound bow). This means archers who use compound bows can hold their arms more steadily after it has locked into place - and it means they get a greater amount of torque going into their arrow shot, which is more important when doing hunting.

#3. More Gadgets

Olympic bows have a lot more gadgets on them. The extra gadgets basically act as crutches for people who lack the technical skill or strength to aim, hold the bow steady, and so forth. The gadgets help the inexperienced archer get a little bit more accuracy.

Example: One of the gadgets is a long rod that sticks to the front of the bow called a Stabilizer. It reduces vibrations in the bow during the time period when the arrow is being released from and passing by the arrowrest. The time period is only about 15 milliseconds, but the slight reduction in vibrations helps make the shot a little more accurate.

To the experienced archer however those gadgets are more of a nuisance however and completely unnecessary if they have honed their skill and their physical prowess.

#4. Reduced Vibrations

Having equipment that doesn't jerk around or "vibrate" as much helps when trying to aim and perform a shot. The more advanced materials used in making an Olympic recurve bow means that the bow vibrates slightly less than wood does. This means that the archer's shots will be slightly more consistent.

Sandwiched between the carbon fibre on bows' limbs is a synthetic foam core adapted from American naval submarines. This incompressible foam, made of evenly spaced glass micro-balloons, lets submarines dive further under water without getting crushed. It performs the same function in bows: When the bow is drawn, compressing the carbon skin, the foam maintains the limbs’ shape without vibrating the way wood does.

#5. Customizable Handgrips

The risers (handle region of the bow) allow you to customize the type of grip you are using. Much of this is personal preference, as some archers find they shoot better with slightly different grips. (In which case the most expensive grip is NOT necessarily the best one for you.)

#6. Lightweight Flexible Arrows

Arrows flex and vibrate as they fly towards the target 70 meters away in approx. one second. That one second is long enough for the wind to affect its flight, so arrow makers must carefully consider an arrow’s weight, stiffness, and shape.

The arrow company Easton uses a design with aluminum wrapped in carbon fiber to balance weight and stiffness with a thin narrow shaft. The smaller width size also means it is less affected by wind. The tapered end further diminishes the effect of wind, while allowing it to escape the bow more easily. The design has proven so successful, that every Olympic medalist since 1996 now uses only X10s.

Furthermore Easton makes 12 different versions of the X10, so archers can experiment with which arrows work best for them based on the weight of the arrow (which is measured in grains).

It costs between $400 and $600 for a dozen X10 arrows, depending on where you buy them. And depending on the store they only sell them by the dozen or by groups of 6.

So yes, if you're hoping to compete at the Olympics the more expensive equipment really does matter.

So how much does it cost to be an Olympic archer?

Aspiring to become an Olympic archer costs up to $25,000 annually in coaching, equipment, trips to competitions, etc. Success requires a rigorous work ethic of 250 to 1,000 shots a day, six days a week, plus a healthy diet, training in the gym and mental / breathing exercises.

Olympic archery equipment alone will cost you about $2,000 to $3,000 Canadian, depending on what you buy and where. eg. Shown below is a riser that costs $899.99.


Of course having the most expensive equipment doesn't guarantee you a spot at the Olympics. Only 64 men and 64 women compete at the Olympics every 4 years. The minimum age for an Olympic archer is 16, and there is no maximum age - and according to my research the oldest archers to ever compete at the Olympics were 48 (men's category) and 51 (women's category).

My advice?

Enjoy the activity of shooting for its own sake. Don't worry about competitions because winning competitions don't really matter in the long run.

And don't worry about how expensive your equipment is. Just shoot for the sake of enjoyment and exercise.

Age is NOT a barrier to what you can accomplish

Age is NOT a barrier to what you can accomplish

Thinking about raising my rates, demand skyrocketing

I am thinking of raising the amount I charge for my personal training services.

The reason is more of matter of time availability. Right now I am SUPER busy working my proverbial butt off for multiple clients, and while I am enjoying what I do work wise, I am discovering I have very little free time to relax, exercise on my own (without clients), and even find quality time for friends, family, etc.

eg. I want to go camping and canoeing sometime this summer but I am not sure how I am supposed to schedule a vacation when I have difficulty saying "No" to clients. (I am very customer oriented, always wanting to make sure my clients are happy.)

It really is an issue of "too many clients" so I am wondering if maybe I should raise my prices for personal training.

I don't want to raise my prices for archery, swimming, boxing lessons because I enjoy those ones too much. But I am very tempted to raise my personal training rates and see what happens.

Right now I am charging $35 per hour (but there are discounts if people buy packages of hours like 25, 50 or 100).

The other option is for me to simply stop accepting new clients. Unless its for a specific time slot I need to fill.

There are admittedly lots of other personal trainers in Toronto, and I suppose I could also turn clients away and send them to other personal trainers... But I've never seen those people work, I have no affiliation with them, and while I probably would earn a commission for every client I send someone else I just don't feel comfortable doing all that when I cannot guarantee the quality of the trainers I might be sending people to.

Another thing I suppose I could do is hire a secretary. That would lower the amount of work I need to do on the website, managing incoming requests, etc. And it would free up extra time for me to both manage my personal life and have more "me time" for exercising.

For now I think I will continue on "as is" and look into the secretary angle. I might raise my rates in August or September, but maybe by then demand may have quieted down.

Personal training is a bit of a seasonal occupation, I must admit. January is a good time to get new people who make New Years Resolutions, but it is the Springtime when people really start wanting to lose weight because they want to get ready for Summer.

For now I shall wait and see.

Weightlifting Split Squats and Side Squats

Split Squat

1. The weight can be placed in front or behind.

2. Place one foot forward and one back with the heel lifted. There should be about 2-3 feet in between your legs, and you should feel a gentle stretch.

3. Keep a tight core and bend both knees to descend. Keep that front foot flat on the floor at all times. The back foot's heel is lifted.

4. When you push back up focus on using both legs (quadriceps in the front, hamstrings in the back leg) to assist the lift, oppose to just the quads in the front.

Note! There is a difference between a split squat and a lunge. They do look very similar and some people actually do split squats thinking that they are doing a lunge. A split squat is an up and down movement only. A lunge moves with direction, taking steps forward and backward lunges. In a one leg squat you are simply dropping the back knee and bending the front leg. In the lunge you use hip flexors as you lunge and move forward with a longer back leg.

Side Squat

This exercise is also similar to a lunge except your feet will stay planted the whole time.

1. Take a wider than squat-normal stance with toes turned out slightly. The weight held behind. If using dumbbells, place them on your shoulders or at your sides.

2. With a very slight bend forward and a straight back, push hips back as you squat to the right. Keep both feet flat. Exhale on the way back to centre and repeat on the left side. That's 1 rep.

Repeat with the other leg.

Sunrise, Sunset, and Daily Weather Forecasts for Fair Weather Exercising

Are you one of those people who only enjoy exercising outdoors in the Summer when the weather is nice?

Well if you live in Toronto here are two handy links for determining when is the best times to schedule an outdoor workout.

14 Day Weather Forecast for Toronto

Hourly Weather Forecast for Toronto

This way you can plan ahead. And scheduling your workouts and exercise routine is a very handy way to make sure you keep exercising and stay motivated.

And some of you may only like to go jogging / etc while it is still light out, or right around dusk. In which case knowing what time the sun rises and sets in Toronto can also be helpful.

Toronto's Sunrise and Sunset for the Coming Week

I use both of the above links when scheduling outdoor workouts with clients and also boxing lessons and archery lessons.

Also handy for scheduling tennis games with friends, picnics in the park, the optimal time to walk the dog, the best time to go hiking in Don Valley or a walk along the beach or cycling near the University of Toronto.

Just remember that scheduling your workout increases the likelihood of actually doing your workout.

May Exercise Motivation Quotes

"Do or do not. There is no try." 
- Yoda


"Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body." 
-Arnold Schwarzenegger
 

"It's all to do with the training: you can do a lot if you're properly trained."
 -Elizabeth II 

"In general, any form of exercise, if pursued continuously, will help train us in perseverance. Long-distance running is particularly good training in perseverance."
 -Mao Tse-Tung 

"On the mountains of truth you can never climb in vain: either you will reach a point higher up today, or you will be training your powers so that you will be able to climb higher tomorrow."
 -Friedrich Nietzsche"

You are your greatest asset. Put your time, effort and money into training, grooming, and encouraging your greatest asset."
-Tom Hopkins

"The purpose of training is to tighten up the slack, toughen the body, and polish the spirit."
 
-Morihei Ueshiba 

 "If you want to make your dreams come true, the first thing you have to do is wake up."
-J.M. Power

"One half of knowing what you want is knowing what you must give up before you get it."
-Sidney Howard

"Obstacles are those frightful things you see when you take your eyes off your goal."
-Henry Ford

"The important thing is to strive towards a goal which is not immediately visible. That goal is not the concern of the mind, but of the spirit."
-Antoine de Saint

"It is easier to go down a hill than up, but the view is best from the top."
-Arnold Bennett 

"You will never find time for anything. If you want time, you must make it."
-Charles Buxton
 

"Act as though and it shall be.
The seed you sow today will not produce crop till tomorrow. For this reason, your identity does not lie in your current results. This is not who you are. Your current results are who you were."

-James A. Ray
 

"Physical fitness can neither be achieved by wishful thinking nor outright purchase."
-Joseph Pilates
 

"A vigorous five-mile walk will do more good for an unhappy but otherwise healthy adult than all the medicine and psychology in the world."
-Paul Dudley White 

Anti-Depressants Vs Sports for Kids

America's children have an obesity problem... because they don't exercise enough.

America's children are frequently diagnosed with depression and prescribed anti-depressant medication... because they don't exercise enough.

Now you might have gone, wait, what does obesity have to do with depression? It has a lot to do with it actually. There has been a lot of health research done linking a variety of hormonal problems with obesity and depression, often creating a vicious cycle wherein the obese person eats comfort food whenever they are sad, which increases their weight and simultaneously the hormones which are making them feel depressed.

In contrast exercise is a natural anti-depressant.

So it stands to reason that if America's parents want their kids to be happy and healthy they need to get their kids involved in after-school sports and summer activities that will keep them active, engaged and having fun.

Now not all kids are cut out for baseball, basketball, soccer or football. Or hockey if you live in Canada. But there are plenty of other sports out there available for children which encourage weight loss while having fun.

#1. Archery - Its super popular right now and it combines resistance training with mental discipline.

#2. Boxing - Makes for a really cardio exercise, which can really shed the fat.

#3. Martial Arts - Lots of cardio and encourages mental discipline.

#4. Bicycling - Including downhill, rally, BMX and more.

#5. Bowling - Not exactly known for its benefits as a weighlifting exercise. Its basically a bit like shotput with a target.

#6. Cheerleading - Yes, it counts as a competitive sport. Gymnastics in general.

#7. Ballet / Dance - Very good cardio and also improves balance and coordination.

#8. Diving / Swimming - Good cardio and resistance training simultaneously.

#9. Fencing - Who doesn't love a good swordfight?

#10. Lacrosse - A brutal game at times, but definitely high in cardio.

#11. Rowing - Racing rowboats? Huzzah. That does sound like fun.

#12. Rugby - Like football, but without all the padding.

#13. Skating - If you have an ice rink handy nearby this makes for good cardio - plus the cold burns extra calories and forces you to move around more to stay warm.

#14. Skiing - Whether its downhill or cross country skiing makes for good cardio.

#15. Tennis - Want to sweat? Tennis will get you breathing and sweating hard.

#16. Wrestling - Olympic wrestling combines speed and strength to try and pin your opponent. Size is an advantage in this particular sport.

So there is really no shortage of sports out there for kids to enjoy if their parents make the effort to enroll them in such activities. The exercise and fun they have will boost their self-confidence and reduce any feelings of depression. Given time the weight will disappear, but they have to stick with it.

Many kids quit sports because they feel they aren't cut out for it physically or feel uncomfortable in a team sport environment. That is why other sports like archery and boxing work better for some children because they have to learn self-reliance and patience instead, but also benefit from a less stressful atmosphere because they can do such sports for fun instead of for competitions.

Note - The above list of sports is equally good for adults who want to lose weight and have fun doing so.

10 Weightlifting Tips for Archers

Weightlifting is a great tool for people who take their archery skills seriously and want to get an edge on the competition. (I also strongly recommend Yoga for improving balance and core muscles, and Meditation for improving your mental approach.)

Physical Strength is all important when it comes to the physical ability to string a bow, draw a bow, and hold it steady. Balance is great for holding your body still while trying to aim, but if you can't even draw the bow and hold it steady your sense of balance will be somewhat useless. (And your mental game even more useless if you can't draw the bow.)

Thus to make any use of the bow you first need to be able to physically draw the bow you are using. For this reason it is best to start with a bow you can already draw. The bow in question may not be that powerful or accurate, but at least you can draw it and hopefully hold it steady.

Progressing to a more powerful bow is a stepping stone for many archers. It shows that they have worked very hard, grown more muscle mass, and now have the physical strength to draw a more powerful bow. In ancient mythology only the strongest heroes were able to string and draw such bows.

An archer can become stronger simply through regular practice in archery, but lets pretend they only visit the archery range once per month or once per week. Well they aren't going to get stronger very quickly then, will they?

No, they won't. But if they complement their archery practice with a weightlifting regimen (especially during the winter months) they can continue to grow stronger and stronger and reach a point where they can draw the more powerful bows and hold them steady.

10 Weightlifting Tips for Archers

#1. Always lift something at least 10 times. If you only lift it 5 times you won't get much benefit from it in terms of endurance. Aim for 10 to 15 repetitions and do 5 sets.

Note - It is important to practice proper weightlifting form when lifting so you are targeting the muscles properly. Whatever weightlifting exercise you are using, research it so you know how to do it properly. This is beneficial both for faster results, but also to prevent injuries.

#2. If you are struggling to reach 5 you are trying to lift too much. Choose a lesser weight.

#3. Don't ignore basic old school exercises like push-ups and pull-ups. Those are both very handy. Sit ups won't help you much because that is targeting your ab muscles, but push-ups and pull-ups are great for targeting the muscles involved in archery.

#4. Don't do only one kind of exercises. Do a huge variety of exercises so you can target multiple muscles groups. Yoga is an excellent example because the different poses target different muscles.

#5. If you start feeling pain in one muscle group its time to switch to a different muscle. "No Pain No Gain" is only partially true. Too much pain means you are overdoing it.

#6. Think Progressive Loading. You want to lift 75% of your maximum lift and then aim for repetitions. As you grow stronger you can increase the amount you are lifting so it is still 75% as your maximum lift continues to go up.

#7. Don't forget stretches. I have an older post on Archery Stretches you will find useful. Isometric Stretches and Body Weight Exercises are very handy for increasing your strength while simultaneously maintaining your flexibility.

#8. Aim for exercises you can use for cross-training the same muscle groups that are used during archery. eg. Boxing and rowing both use pulling motions with the arms and a tensing of the upper back, which will improve both your triceps and back muscles (rhomboids).

#9. Over time you will want to increase the number of repetitions you are doing of each exercise. If you start off doing 10 reps of each exercise you will want to gradually raise the number of repetitions to 20. After you reach 20 continue doing that for 2 weeks and then increase the amount of weight you are lifting and start back at 10 repetitions.

#10. Remember to have recovery periods between sets of repetitions and also between days when doing weightlifting. You have to give yourself time to grow new muscle tissue. Overuse of the muscles on a daily / constant basis will cause muscle fatigue.

BONUS! Remember to focus on the following muscle groups which are commonly used during archery:

upper back and shoulder muscles to draw the bow;
upper and lower shoulder muscles to control the draw arm;
arm muscles to extend the bow arm;
finger muscles to hold the bowstring.

The finger muscles will be most difficult to strengthen. You will need to pull things using those three fingers and hold them in a steady position. In theory one of the best ways would be to string your bow at home and practice pulling the bow and holding it steady every 2nd day.

ANOTHER BONUS - Remember to include both right and left hand sides to maintain a balance of muscle strength.

WAIT, ONE MORE! - Do squats and similar exercises to improve the upper and lower leg muscles which are used to control balance, do twists and yoga to improve the lower back and waist muscles to control a steady stance.

May Boxercise Deal - Boxing Lessons for Less

Did you know that Boxing that is a really great cardio exercise that burns a lot of calories?

Exercise & Calories Burned per Hour
130 lbs
150 lbs
180 lbs
200 lbs
Boxing, sparring
557
643
772
857

Which means that if you want to get into boxing purely as an exercise (as opposed to competitive boxing or learning boxing as a self-defense) you can really shed the pounds quickly.

An 165 lb person burns a little over 700 calories in 1 hour of sparring. Doing boxing for 5 hours in a week and they've lost 1 lb. (To calculate how many calories you can burn doing boxing punch your weight in pounds into the following Boxing Calories Calculator.)

Add in the Afterburn Effect and they may lose closer to 1.5 lbs of fat. That is pretty impressive for only 5 hours worth of exercising.

Precise results will vary on a person's overall weight and physical endurance, but the end result is that boxing provides you with a great cardio exercise that burns a lot of calories - and its fun to do!

I charge $35 per hour for boxing lessons. For 5 hours of boxing lessons (split up over 5 days, depending on the client's schedule) I normally charge a discounted rate of $150 (the client saves $25).

However during the month of May 2013 I am offering a special discount rate for new clients - 5 lessons for $125.

Please note I am not teaching competitive boxing. So if you are into MMA or expecting some serious sparring action, you will be sorely disappointed. I teach boxing purely as an exercise. Hence the term "Boxercise".

To sign up immediately for Boxercise Lessons you can send $125 via Interac E-Transfer to cardiotrek@gmail.com.

Please email cardiotrek@gmail.com to schedule lessons. Happy Boxercising!

How to do Proper Deadlifts

If you're new to weightlifting but have watched it at the Olympics then you probably THINK you were watching them do Deadlifts. Like in the video below.


However those are NOT Deadlifts.

In a deadlift you are only lifting the bar up approximately to your waist. Like in the image shown here on the right.

I think the confusion over the name of the particular weightlifting exercise is that a Deadlift sounds really difficult and people equate that with lifting the weight above your head. Except you are only lifting it about a third of that height.

When doing Deadlifts remember that form is very important so that you don't injure yourself. Stick to the prescribed Deadlift form and do it safely.

So pay attention as we journey down the road of brain and brawn and learn how to do a Proper Deadlift.

Step 1

Place the barbell on the ground and attach weights to it according to your strength and fitness level. If you are just starting out estimate the maximum amount you think you can lift and then lift half of that. (You can lift larger amounts later on once you've got the form correct.)

Step 2

Step up to the bar so that your feet are approximately shoulder width apart, the balls of your feet are under the bar, and your toes are pointing forward or slightly outward.

Step 3

Bend your knees while keeping your back straight, so that you look like you are in a sitting position.

Step 4

You should be close enough to reach the barbell, and grasp it with your hands slightly more than shoulder width apart, outside of your legs.

There are several different ways to grip the barbell. The most recommended style of gripping is the mixed grip (one palm facing you, one palm facing away), as it less likely to result in injuries, but use whichever grip feels the most comfortable.

For Olympic lifting, many people use the hook grip, which is more secure but is painful at first. It is similar to the overhand grip, except that instead of the thumb over the remaining fingers, it is hooked underneath them.

The underhand grip alone is not recommended because it can lead to the rupture of bicep muscle and connecting tendons, especially in people who do not have full flexibility in the elbow joint.

Step 5

Lower your hips so that your thighs are parallel to the floor. Keep the lower part of your legs mostly vertical. The angle between your foot and your lower leg should be close to 90 degrees.

The thighs should be parallel to the ground, but the back is not straightened yet.

Step 6

Straighten your back and look straight ahead. Never lose the natural arch of your back.

Step 7

Lift the bar. Stand up by raising your hips and shoulders at the same rate and maintaining a flat back. Keep your abs tight during the whole lift. You should lift the bar straight up vertically and close to your body. Try thinking of it as pushing the floor away from you. Come to a standing position with upright posture and your shoulders pulled back. Allow the bar to hang in front of your hips. DO NOT try to lift it any higher.
Step 8

Lower the bar. Keeping your back straight, return the bar to the starting position in a controlled manner. Pushing your butt out as if you are going to sit down in a chair, and keep your head up. DO NOT drop the bar.

There, you've done it.

SAFETY NOTE! Avoid doing 6 or more deadlifts at a time. The more deadlifts you do the more likely you are to use improper form because you are rushing and overdoing it - which leads to injuries. Stick to 5 reps or less and stick to proper form.

And before you think for an instant that you cannot do this very simple weightlifting exercise try watching the following video of a little girl who is a weightlifting champion.


Once you've mastered Deadlifts (remember that form is very important for performing that exercise properly and without injury) you may also wish to try the following types of Deadlifts.

Romanian or Stiff Leg Deadlifts

These deadlifts are hips dominant. The exercise is a great core strengthener and also tones the glutes and hamstrings. It targets the lower back quite a bit to strengthen it.

1. Use very little weight while practicing this type of exercise until you get used to it. If you try to lift a lot more you will hurt your lower back.

2. While performing Romanian deadlifts keep your hips so far back that your toes start to rise as the weight is lowered. Think 98% weight on the heels, 2% in the toes for balance.

3. Bending your legs only a little lift the bar using an overhand (pronated grip). Your lower back will be doing most of the work so you will feel it there.

4. Stand tall and hold the bar or dumbbells with arms straight down at your thighs.

5. Keep the head up, shoulders back, knees slightly bent, and low back arched as the bar is lowered to the floor.

6. Repeat multiple times. If at any point you start to feel back pain cease lifting. (If you experience back pain a lot while doing this exercise you need to switch to a lower weight.)

One Leg Romanian Deadlifts

1. Exact same form as the Romanian lift except now you're on one foot with the other leg behind. Use either a dumbbell or barbell. If using a dumbbell attempt to hold it in the opposite hand of the working leg.

2. With this exercise try to do one rep holding the weight, place the weight on the floor, and perform the next rep empty-handed. This is for an extra challenge using co-ordination and balance.

3. Alternate hands and feet regularly.

10 Tips for Morning Joggers

Want to go jogging in the morning more often? Here are 10 Tips for Morning Joggers to help get you started and keep you on track.

#1. Schedule a specific time to go jogging. eg. Add an alarm on your phone as a reminder.

#2. Don't time yourself. You are done when you get back home.

#3. Don't worry if you occasionally stop to catch your breath. That is normal for beginners. You will build endurance over time. After a month of jogging you will notice your endurance has gone up considerably.

#4. Choose a route which is relatively short in the beginning and will take you an estimated 15 minutes to jog it.

#5. Progressively make your jogging route longer. After two weeks of jogging the above route (assuming you are jogging 5 to 7 times per week), add another part to the route so it takes closer to 20 minutes. Keep doing that route for 3 weeks and then add another part to it so it takes you 25 minutes. Then another 4 weeks and add another part so its closer to 30 minutes.

#6. Set a cap for how much time you want to spend jogging. If you only want to jog for 30 minutes every day, that is okay. Some people have busy schedules, but you will still be getting lots of health benefits from that 30 minutes.

#7. If you've set a cap your new goal should be to go FASTER. Not sprinting, but aim for a fast jog so that you can cover more distance in the same amount of time. This way you are still challenging yourself.

#8. If you're looking for a challenge go jogging in places which are more hilly - or even places which have stairs, like an university football stadium. (Wearing hiking shoes in wooded areas so you are less likely to slip and fall.)

#9. After jogging do some stretches during a cool down period.

#10. Eat something nutritious after your jog. Raw eggs, a protein shake, a hearty soup or stew will help increase your endurance faster by giving your body what it needs to build new muscle tissue.

BONUS TIP - Drink lots of water after your jog to rehydrate and take a multivitamin. (Extra vitamins never hurt anyone.)

An 160 lb person jogging for 30 minutes burns 254 calories. It doesn't seem like much but if they go jogging every day for a year that is 26.4 pounds of fat that they've shed.

And if they keep jogging regularly they will keep that extra weight off permanently. What is more is that 30 minutes per day is only 2% of their day.

Archery Warmup Exercises + Stretches

Doing a series of simple stretches and exercises during or after an archery session can be very beneficial. (Doing stretches before exercises haven't been proven to prevent injuries, but doing stretches after helps maintain and improve flexibility.)

Doing warmup exercises can also be beneficial however, as they get blood-sugar flowing to the muscles and that will improve your performance on the archery range.

I recommend the following stretches / exercises to help warm up the muscles and improve flexibility.

#1. Twists (turning from side to side, stretching the obliques [side muscles]).

#2. Isometric Pulling (see the list of stretches below).

ISOMETRIC STRETCHES FOR ARCHERY

Loosen upper arm and chest muscles.

Interlock the fingers with palms out. Extend arms above head, keeping fingers locked. Stretch upwards and hold for 10 to 15 seconds.


   

Loosen back muscles.

Cross arms in front of chest and place hands around shoulders. Slowly stretch hands towards middle of back as far as possible. Hold for 10 to 15 seconds.



Loosen chest, top of shoulder and lower arm muscles.

Bend one arm over head and down back, bend other arm around and up back. Grasp finger tips and hold for 10 seconds, then reverse arm positions and hold for 10 to 15 seconds. Keep backbone vertical during this exercise.



Loosen shoulders and back muscles.

Lock fingers together, extend arms and twist slowly as far as possible to the right and hold for 10 seconds. Then twist slowly to the left and hold for 10 to 15 seconds.

WARNING: Do not twist suddenly as it may damage backbone joints.
     


Loosen neck and upper shoulder muscles.

From a normal standing position with arms at sides, raise up both shoulders towards neck as high as possible, then move shoulders forward, then move shoulders back. Do this for about 20 seconds.



Loosen back and shoulder muscles.

Use a length of spear gun rubber or rubber tubing, grasp each end, raise arms to shoulder height and extend arms, keeping elbows straight, outwards and backwards by squeezing shoulder blades together. Hold for 10 to 20 seconds and repeat about 6 times.


   

Loosen shoulder muscles.

Use a length of spear gun rubber or rubber tubing, grasp each end, raise one arm above head and the other arm level with shoulder. Pull down with arm and hold for 10 to 20 seconds. Repeat about 6 times.

Swap arm positions and repeat exercise.



Loosen chest and shoulder muscles.

Use a length of rubber tubing, grasp each end behind back, hold arms at shoulder level, then swing arms forwards to stretch rubber. Hold for 10 to 20 seconds. Repeat about 6 times.



Loosen shooting muscles.

Use a length of spear gun rubber or rubber tubing tied in a loop, imitate the shooting draw. Hold for 10 to 20 seconds. Repeat about 6 times.

Repeat exercise with opposite hands to balance muscle development.

5 Slimming Fruits that help burn calories!

Chili Peppers - Goes great with pasta!

Spicy chilies increase your calorie burn thanks to an antioxidant called capsaicin. A health study from the University of California found that in the few hours following a meal containing capsaicin, calorie burn nearly doubled. The antioxidant also significantly increased fat oxidation, pushing the body to use more fat as fuel. Other studies have even found that meals flavored with capsaicin can diminish appetite. Experiment with a few different fresh premade salsas and read the ingredients carefully to get a sense of which peppers speak to you. And when in doubt, just add peppers to lots of your meals. I like chopped up pieces of pepper in my eggs.


Pears - Makes a great snack!

Apples may get all the nutritional glory, but a pear a day is a great idea too. Pears have especially high levels of a kind of fiber called pectin, which is known to help promote weight loss. Poached pears make a tasty warm dessert; raw, their creamy-gritty texture pairs nicely with cheese for a snack. I prefer them just plain and fresh!


Grapefruit - Great for breakfast!

Lots of vegans swear by grapefruit for breakfast. This citrus fruit won weight-loss fame after a study found that people who ate half a grapefruit with each meal lost 3.6 pounds, while those who drank a serving of grapefruit juice three times a day lost 3.3 pounds. Many people in the study lost more than 10 pounds without making any other changes to their diets. Grapefruit isn't for everyone, but if you enjoy them then try and buy them regularly and make them part of your healthy diet.



Tomatoes - Goes well on pizza or with spaghetti!

Fiber and a high volume of water ensure that tomatoes fill you up for few calories. They're also loaded with lycopene, and health researchers have found that the higher the level of this antioxidant in people's blood, the lower their level of heart disease and other chronic illnesses. Plus, tomatoes increase in nutritional power when cooked, so saute or roast them, make sauce, or blend up tomato soup—on a low-energy day, it's a true comfort food and goes well with pasta and many other dishes.


Artichokes - I hate these things, but they're super good for you.

When you get bored with leafy greens (and that can happen easily when you're counting calories), artichokes are a nice alternative. They make an ideal appetizer- one artichoke has just 60 calories, and all the fiber they contain will help you consume fewer calories during the rest of your meal. When you can get artichokes fresh (in the spring), they're delicious steamed; just sprinkle with salt, pepper, or a squeeze of lemon juice and eat the leaves one by one. Canned artichoke hearts come in handy when you need a simple but satisfying snack. I personally don't like the taste of them, but that is just me. Ignore me. My tastebuds are weird sometimes.

Weightlifting Front and Back Squats

Front and Back Squats are two different weightlifting technique used by amateur weightlifters, professional weightlifters and of course Olympic weightlifters. Together they are two very commonly used weightlifting exercises for training.

However like many weightlifting exercises it is very important to use proper form so you don't injure yourself.

The Front Squat is demonstrated in the image on the right, where you can see the weight is held in the front.

Below, you can see the Back Squat where the weight is held behind the head and above the shoulders.



HOW TO DO A PROPER FRONT SQUAT

1. The weight is in front, on the shoulders. The barbell is touching your neck, elbows are lifted high in front and your hands are slightly open. For an easier grip variation, grab the barbell with crossed arms.

2. Go down into the squat with hips pushed back and the weight in your heels. Keep your knees in line with the toes and never too far forward or behind. Keep your back straight and you should always have your chest lifted and eyes up.

3. Drive up and remember to exhale on exertion.

THE BACK SQUAT

The back squat is identical except for the load being placed behind the body, resting on the trapezius muscles, the muscles which run across the back of the shoulders (not the neck!). When the weight is placed on the neck it is dangerous and even in the best case scenario, you will be very sore the next day!

There is also the Split Squat and the Side Squat, but I will cover those in a future post.

Excuses to Not Go Jogging - and why many of them are just excuses.

Being not motivated is really the biggest reason people say they want to go jogging - and then forget to do so.

According to my informal survey of friends, the following excuses are why many people decide to not go jogging.

#1. "Don't have time."

Really? You don't have time? Jogging for only 15 minutes per day is just 1% of your day. But that 15 minutes per day can make a huge difference in terms of shedding fat.

#2. "Don't have any jogging clothes or shoes."

Go buy some or double check your closet to see what you do have. They don't have to be amazingly fashionable, just work with what you have available.

#3. "Too embarrassed to jog in public."

Multiple solutions. Walk to someplace that is less public. Go jogging in the wee hours of the morning when many other people are sleeping. Jog around your house or apartment building 20 times. Jog up and down staircases.

#4. "Its too cold or raining."

Jog indoors. Check out local gyms, recreation centres, indoor parking lots.

#5. "I don't have a jogging partner."

Find a jogging partner who lives in your neighbourhood. Go jogging and look for other joggers. Or better yet, get a dog. If you already have a dog, take the dog jogging with you.

#6."My joints ache."

Your joints might be aching due to lack of exercise. Start by going for walks, then hiking, and as your joint pain is lessened start jogging gradually.

#7. "My breasts bounce around too much and it hurts."

Buy a really good quality sports bra that fits you properly and significantly reduces the bounciness.

#8. "I don't have a stopwatch."

Do you really need a stopwatch? If so, download a stopwatch app to your smartphone.

#9. "I am afraid of being robbed."

Oh really? Who is going to rob a jogger carrying keys and a cellphone and no wallet or purse?

#10. "I don't like jogging."

Okay. Why? There has to be a reason why.

"Umm, its too much like exercise and I get tired so easily."

You get tired so easily because you don't exercise. Start by walking more regularly, then hiking and gradually build up to jogging. You will discover you love it once you build up your endurance.

BONUS - "I need knee surgery and my doctor said I need to avoid exercises that might hurt my knee."

Okay, that is a legitimate reason. You may want to consider other exercises such as light swimming so you can stay active without putting undue stress on your knee.

But for everyone else who doesn't have a good reason and have lots of excuses, please tell me what your excuse is? Post in the comments below and have a nice day!


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!

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