Archery Seniors Discount x2 = 10%

I have decided to permanently increase my Seniors Discount from 5% to 10%, doubling the discount.

My Normal Weekday Rates

1 Student
$60 for 90 minutes; 3 Lessons - $170; 5 Lessons - $270; 10 Lessons - $520.

My Weekday Rates with Seniors Discount

1 Student
$54 for 90 minutes; 3 Lessons - $153; 5 Lessons - $243; 10 Lessons - $468.  

Also please note that I am also offering Archery Gift Vouchers, so for anyone not sure what to get Grandpa or Grandma or your favourite Aunt / Uncle this Xmas, but you know they have an active lifestyle, maybe archers lessons is the way to go.

For those people wishing to purchase Archery Gift Vouchers for friends, family, co-worker, etc simply contact cardiotrek@gmail.com to begin the process. When you are done, give the Gift Voucher to the lucky person and they can redeem it at their leisure.

Archery Gift Vouchers come with a Voucher Number that is redeemable for archery lessons. You don't need the card to redeem it, just the voucher number. Vouchers have an expiry of 18 months after the date of purchase. No refunds. Vouchers have no cash value, but are transferable.

Archery Biathlon Training

Looking for something new to try this winter in Toronto?

How about Archery Biathlon?

Similar to rifle biathlon, archery biathlon is actually an ancient Nordic sport which was done by Vikings in Scandinavia. It was so popular in fact that the Norse god "Ullr" was basically the god of the archery biathlon. (See the images of Ullr further below.)

For those who are thinking of trying something new that is really challenging archery biathlon might be the right sport for you.

The sport builds the following:

Endurance
Cardiovascular Strength (Heart and Lungs)
Balance
Back and Upper Body Strength
Leg and Lower Body Strength
Aiming / Accuracy Skills

For more information about signing up for Archery Biathlon Training or Winter Archery Lessons, see my previous post on the topic of Winter Archery Lessons.

And as promised, images of the Norse god Ullr below:

Notice to Spammers - Bugger off!

CardioTrek.ca cannot go a week without someone leaving a Spammy comment in the comments section, usually generic bla bla bla with a link at the end of the comment.

Unfortunately for the spammers, all of the comments are moderated. By me personally.

Which means I delete all the spam. None of it ever gets so much as a brief appearance on the final product that the public sees.

Sometimes, very rarely, a spammer actually tries to leave a comment that is meaningful and includes a link at the end of their comment. That is deleted too.

Basically, if it contains a link that is clearly meant as spam advertising, it gets deleted.

Now I do allow advertising on CardioTrek.ca, but I charge DOUBLE of what normal market rates for such advertising is - and I refuse to advertise anything like casinos, diet pills, bogus nonsense. So they have to first jump through the hoops of both credibility and morality, and once they have done so they have to pay double of normal market rates.

And furthermore, I charge a fee for guest posts - because that is still technically advertising. And if you don't like it and/or think you are providing me with a service, then clearly you should read Wil Wheaton's post about "free exposure". "Free content" from people who just want advertising, I don't care about. Complete waste of my time to even post their junk writing - which guests posts need to be the following:

• High Quality Writing
• Moral and Ethical (eg. not advertising casinos or cigarettes)
• Credible + Not Obviously Bogus (eg. diet pills, health gadgets that don't work, etc)

Don't like my rules? Take your diet pills / shoddy writing and peddle it somewhere else. The back of a tabloids newspaper seems like a good place.

And because no notice posts should be left hanging without something funny, I give you the following photo on the topic of Roller Derby. :)

Note to Self - Personal Trainers and Sell Outs

Note to Self

If I ever become a sell out personal trainer who becomes so focused on selling books and DVDs that I am no longer providing free advice on my website, will someone please leave a comment on this post and remind me to stop doing that nonsense.

I am speaking of course of the "personal trainers" who apparently spend more time writing books and making DVDs (that very few people actually read or watch and often collects dust) than they do actually training people.

Also I should note, yes, I am currently writing a how-to book for archery, however I should note one of the reasons I am writing that book is because I am so busy I cannot teach everyone who is asking for archery lessons, so my plan is for whenever people have schedules that don't match mine, I can simply point them towards the book instead.

So I am not doing it for the money. I am doing it because I genuinely want to help people learn archery.

Also it is nice being on the CBC, CityTV, TSN, etc for archery clips because I enjoy promoting the sport - but I don't want to be doing that stuff full time. A few days ago I was contacted by a journalist student from Ryerson who is making a documentary about archery. Unfortunately their schedule didn't mesh with mine, so I couldn't help them.

So it is a matter of priorities and scheduling in my opinion.

Less than a month ago I was contacted by a television producer looking for someone for a reality TV show. With some trepidation I put my name in the hat of candidates, even though I despise reality shows. Does that make me a hypocrite? Maybe. But it also makes me realistic. The reality of the situation is that I would probably enjoy being on that show. If I don't enjoy it, I could go back to what I usually do.

Thus, note to future self: If I am not enjoying something, stop doing it and go back to what I do enjoy.

In other news, Happy Halloween! Below are some zombie archery targets, both 3D and 2D.

Pumping Iron, 1977 Documentary

Lou Ferrigno and Arnold Schwarzenegger

"Pumping Iron" is a 1977 documentary about the 1975 IFBB Mr Olympia competition, featuring Arnold Schwarzenegger and Lou Ferrigno.

In bodybuilding circles this film is a classic. Harking back to the days before steroids becoming commonplace at bodybuilding competitions and bodybuilding was considered to be more like sculpture - an art form similar to figure skating or ballet.

Indeed the very first scene of the documentary is a scene with Arnold Schwarzenegger practices poses with a ballet dancer.

You can watch the trailer below:



And you can watch the full film in HD on Netflix.

Admittedly it only has 2 stars out of 5 on Netflix, mostly because people who are not into bodybuilding / weightlifting would probably find the film boring, but I personally enjoyed it and gave it 5 stars. Proof that bodybuilding truly is a subjective art form.

A nice long quote from the film:

"Let's say before a contest, if I get emotionally involved with a girl... that can have a negative effect on my mind... and therefore destroy my workout. So I have to cut my emotions off... and be kind of cold, in a way, before a competition. That's what you do with the rest of the things. If somebody steals my car outside of my door right now... I don't care. l can't be bothered with that. I would only have my secretary call the insurance agency and laugh about it. Because I cannot be bothered with it. I trained myself for that. To be totally cold and not have things go into my mind." - Arnold Schwarzenegger

How to Shoot a Tiny Moving Target (and catch it on video)

In archery it is comparatively easy to hit a tiny moving target, like a bottle cap dangling on a string, moving about in the wind.

Catching it on video, that is the tricky part.

Like in the video below.



Now in order to make that video what you don't see is the following:

• The years (or decades in my case) of practicing archery.
• The warm-up practice the day of the making of the video.
• The rounds prior to the video that involved hitting the bottle or close to the bottle - and all the shots the missed completely because I was not paying attention and too busy talking to friends.
• The amount of wind there was on that particular day, both in rounds prior and during the round shown in the video.
• The archer taking a break to drink hot tea because it was also cold outside that day.

I can however give you some tips.

#1. Get archery lessons so you learn how to shoot properly and accurately. If you live in Toronto, contact me about getting archery lessons in Toronto.

#2. Practice, practice, practice. Just because you got lessons doesn't mean you shouldn't practice regularly. "A sharp blade is always sharpest when it is honed regularly."

#3. Challenge yourself with a new goals. How are you supposed to get better at something if you don't challenge yourself? Aim to do something amazing, and with practice and perseverance you will eventually get good at doing the goal you have set.

#4. Take your time! Don't rush your shots. Avoid getting frustrated just because you aren't achieving the goal you set right away - frustration will only push you further from the target, not closer.

The photos below are just a few of the previous times I have set a goal of shooting a tiny moving target.

In the above somewhat blurry photo the bottle cap went flying off.

I cannot take credit for these shots. These were done by a student of mine.

Bullseye. You can tell from the string angle how windy it was.

This is a larger moving target, but note the broken arrow. The arrow next to it snapped it.

Shooting at a broken tab from a pop can. Pinned it on 3 sides.

Arrow splitting string down the middle, AND it is a bullseye at the same time. Huzzah!

Ripped the bottle right off the bottle cap, and shot it a few more times for good measure.

Shooting at a bunny on Easter Sunday.

And many more photos in my collection, like the 3 photos below which are from the same demonstration as the above video.

Have a great day and happy shooting!

10 Exercise Workout You Can Do At Home

Need a workout you can do at home in about 20 minutes? Do the following 10 exercises with 1 minute breaks between each exercise. Total time should be less than 1 hour to complete. Do each exercise for 1 minute.

All of these exercises require zero equipment, so they're extremely frugal.

#1. Knee Highs

#2. Jumping Jacks

#3. Squats

#4. Lunges

#5. Plank Leg Raises

#6. Climbers

#7. Bicycle Crunches

#8. Leg raises

#9. Knee pull ins

#10. Push-ups

Got extra time after completing all 10 exercises? Not tired yet? Start over again!

You can do the above workout once per week, once per day, twice per day - whatever fits your schedule and needs. You can do them at the park, at the beach, in a hotel room while on vacation. Because the above workout requires zero equipment it makes it very versatile.

You can also customize the workout and add / subtract things to it, design it to fit your individual needs. Need more help? Hire a personal trainer. If you live in the Leaside area Toronto consider hiring me as your personal trainer.

For more frugal exercises subscribe to Cardio Trek

 and browse our frugal exercises section.

Buff Vs Obese, Why BMI is confusing to muscular people

Yesterday I wrote a post on the topic of stubborn belly fat titled: Why is it so hard for skinny people to shed the last few pounds?

During the post I talked about how people get too obsessed with trying to weight a specific amount because they have been looking at BMI charts and think that they need to be a specific weight in order to be healthy / attractive.

On the right here you see two cartoon people, both are 6 feet tall and both weigh 250 lbs. Lets call them Dave and Bob.

Dave is extremely muscular and weighs a hefty 250 lbs. Bob in contrast, weighs the same amount but has a lot more fat than muscle. The trick here is that fat takes up more space than muscle, because muscle is actually heavier than fat. 1 lb of fat takes up lots of space, whereas 1 lb of muscle takes up very little space. Thus even though they look very different, Dave and Bob still end up weighing the same.

And having the exact same BMI measurement of 33.9. Which is so heavy it isn't even on the chart below, because this chart only goes up to 215 lbs.

But what we do know is that 33.9 is in the low 30s, so that is the lower half of obese which ranges from 30.0 to 39.9. 40.0 or higher would be extremely obese.

However there is an obvious problem. Nobody in their right mind would call Dave obese. He looks like a bodybuilder. Thus the BMI chart is flawed because it ignores the possibility that a person might have more muscle mass (or possibly even more bone density, which is a factor people often ignore).

Thus we need better ways of measuring body weight / obesity. Well luckily there are ways to do that.

The following three methods are recommended.

#1. Body Adiposity Index

BAI multiplies your hip circumference by your height. Although clinical studies have not shown any proof, it is widely believed that Body Adiposity Index is more accurate than BMI as the resulting figures are approximate. BAI is also useful in areas whenever scales are not be available.

#2. Waist Circumference Measurement

Ah, the old fashioned tape measure. By measuring the natural waist you can get a good indication of the amount of abdominal fat you are carrying. Knowing the circumference of your waist can help determine your risk of getting heart disease and other medical conditions. According to physicians, the following figures indicate individuals in the 'at risk' group:

Women with a waist circumference of 35 inches and over.
Men with a waist circumference of 40 inches and over.

#3. Waist-to-Hip Ratio

The waist-to-hip ratio is not only an excellent way of calculating how much excess weight you are carrying, it can also be used to indicate susceptibility to a number of health issues, including high blood pressure, heart disease and diabetes.

Using a tape measure, take a reading from your natural waist line and the widest part of your hips. Now divide the circumference of your waist by your hip circumference measurement. The World Health Organization considers abdominal obesity is represented by a waist–hip ratio above 0.90 for males and above 0.85 for females.

The following two methods are NOT recommended.

#4. Hydrostatic Weighing

Hydrostatic weighing is NOT an effective way of calculating body fat. The weighing process takes place underwater on a chair that is placed on a zeroed out set of scales. You then sit on the chair before exhaling all the air from you lungs and then placing your head underwater. Once the scales stabilize, your weight is then noted down. The resulting figure is then passed through a series of formulas which, ultimately, produces a body-fat reading based on the buoyancy of your body fat. That is a hugely inaccurate way of measuring body fat however as it ignores muscle buoyancy, ignores bone density, ignores how much air might be in your lungs, etc. So don't bother.

#5. Body Fat Measuring

By using a special set of callipers skin and fat measurements are taken from the waist, shoulder blades, biceps and triceps. The resulting readings, in millimeters, are added up to produce a single figure. The figure is then plotted against a chart that takes the patient's sex, age and measurement into consideration to determine the body-fat percentage figure. In theory the higher the body fat, the higher your risk of suffering from obesity-related conditions. However this method also suffers from inaccuracy as it also is confused by measurements due to saggy skin / very elastic skin, a more muscular physique, and even factors like disproportionate body shape.



Conclusions? Maybe stop worrying about the numbers and just exercise because you enjoy feeling healthy. It doesn't matter HOW you do it. Just enjoy doing it.

Why is it so hard for skinny people to shed the last few pounds?

Q

"Hello! I have lost a lot of weight over the past 3 years - over 50 lbs - and my friends now describe me as skinny. However I still don't have abs. I have checked out other websites and articles on this topic, but nobody seems to have a proper answer for why is it so hard for skinny people to shed the last few pounds so I can see my abs? These days when I lose weight I only seem to lose muscle weight instead of fat, so I am definitely doing something wrong.

- Anonymous"

A

Hey there!

Many people have the same problem you do. They get down close to their desired weight and then they have difficulty attaining the desired number and the feeling / look of physical perfection they were hoping for.

Often people lose weight due to a combination of healthy diet, exercise and lifestyle changes, but when they try to get something specific - like great looking abs, they find that everything they try doesn't seem to get rid of that last bit of fat layer on top of their abs. The stubborn fat that just won't leave.

Part of the problem is that your body composition has changed dramatically... and to explain this I am going to need to use an example:

Bob started off weighing 250 lbs and was overweight. He lost 50 lbs and now he weighs 200 lbs, but he still has some stubborn belly fat that he just cannot get rid of. He tries dieting, he tries jogging and other cardio activities, but the stubborn belly fat just won't leave. Indeed, he does lose weight during these attempts, but what he discovers is that he seems to be getting weaker, not thinner. His body is cannibalizing muscle tissue instead of using up his fat reserves.

This is because his body composition has reached a point where he has very little fat left to choose from but he has plenty of muscle his body can cannibalize for energy. Thus when Bob loses weight due to doing lots of cardio, he loses a lot of muscle weight and his body fat doesn't seem to change.

Bob also has it stuck in his head that he wants to weigh 180 lbs because he is 6'0" tall and he has consulted a BMI chart that states that being 200 lbs and 6'0" tall means that he is overweight because he has a BMI of 27.

So how should Bob fix this problem?

#1. Bob needs to stop worrying about his BMI and stop trying to weigh a specific amount. There is no "cruise control" for your weight. Everyone is different. Some people are not meant to weigh the amount they think they should weigh. Instead they need to change their focus to being healthier and worry less about the numbers.

#2. Bob needs to try a new way of exercising, one that won't decrease his muscle tissue. In Bob's case he should try weightlifting instead of cardio - and building muscle instead of trying to shed fat. He can do this one of three ways:

1. Switch his cardio regimen to a purely weightlifting regimen.
2. Split his exercise regimen to half cardio and half weightlifting.
3. Gradually change from a cardio regimen to a weightlifting regimen, possibly 10% more weightlifting per week and gradually reduce the amount of cardio by 10% per week.

 By building muscle instead of trying to reduce fat, especially in combination with abdominal exercises if his goal is to have more pronounced abdominal muscles, Bob would end up building up muscle tissue and restricting his body to using ONLY fat stores for energy instead of using a combination of fat and muscle for energy. I recommend starting off with a gradual approach (eg. option 3 above) and focusing on core muscles (chest, abs, back muscles) first to build a strong foundation.

#3. It is possible Bob might also have a high cholesterol problem that is clogging arteries and preventing energy from being transferred in a healthy manner from fat tissue to his muscles during exercise. A low cholesterol diet might be beneficial to see if it helps make Bob more energetic, give him more endurance and change his blood sugar levels.

You can get those "six pack abs" you are looking for, but it will take extra time and effort to shed those stubborn last few lbs of fat - and it might mean you have to build up lbs of muscle during the process, just so you are not accidentally cannibalizing muscle tissue.

That means that in Bob's case he might actually put on weight and become a more muscular 220 lbs instead of his desired weight of 180 lbs and skinny. Maybe Bob is meant to look more like a muscular caveman than he was hoping for.

And this goes the same for the ladies out there. Many women have it stuck in their heads that women with muscles is unattractive. Absolute nonsense. Amazons are beautiful. Thus for women, sometimes the answer to shedding those last few lbs isn't more cardio. Maybe it is time to accept that you are an Amazon at heart and that your ideal body isn't a skinny mini, but a strong and beautiful Amazon.

Training Montages - What they get right and get wrong

"There is a saying, a very old saying: When the pupil is ready the master will appear."

- Zorro, played by Anthony Hopkins, in The Mask of Zorro

Movies in my experience are the worst ways to learn anything. They trivialize the act of training for months or years down to a training montage that lasts less than 4 minutes. Like in the montages below for The Mask of Zorro, Rocky Balboa and Captain America.

The Mask of Zorro Training Montage


Rocky Balboa Training Montage


Captain America Training Montage


Now how many things in the above 3 montage videos did they actually get right?

#1. Attacking in anger is apparently something not to do, and a bit of a trope.
#2. Lots of physically challenging stuff.
#3. Stay aware of your surroundings.
#4. Use brains over brawn - the flagpole exercise in Captain America is actually supposed to be a team building exercise, wherein they form a human ladder to get the flag.
#5. The videos work as motivation inspiration for people who want to exercise / train for a specific sport or activity.

Watching the videos won't make a person a better swordsman, a professional boxer or a super soldier - that much is clear. Most of what you see in the videos are just there for entertainment purposes - designed to look good, funny, impressive, all the while ignoring the long training process it actually took to get there. After all - they can't bore the audience with 3 months worth of footage. They have to boil it down, which is why training montages typically last 3 minutes, the amount of time that a typical audience can watch something without getting bored.

In contrast some TV shows actually get more real exercises into their shows, mostly because of two things: 1. They are not crippled by a 120 minutes of normal film run time and instead have perhaps twenty 44 minute long episodes to work with. 880 minutes means they can get a fair amount of training time in, a little bit in each episode. Take for example the compilation video below from the TV show "Arrow", in which they often mix training scenes with dramatic dialogue in order to convey the idea that the hero is continuously training, and they save time regularly by mixing the training scenes with dialogue. Bonus - Many of the training things, like handstand pushups for example, are actually doable by people looking for a challenge.

Compilation of Workout Scenes from the TV show "Arrow"


There is one issue that many training montages either skip over or pay only lip service to:

The need for an instructor.

Some training montages skip having an instructor entirely, some manage to have one but take more of a "wax on, wax off" approach (as per The Karate Kid franchise), and then wanders off while the student trains alone.

In The Mask of Zorro, we have Don Diego De La Vega, who takes a more hands on approach - but apparently also spends half the time drinking wine and smoking cigars.

In Rocky Balboa he has multiple people helping him train, but they're not really teaching him anything new that he doesn't already know.

In Captain America the instructor is replaced by an army drill sergeant who really spends more time yelling at and insulting his troops rather than teaching them anything.

In Arrow, the hero has multiple different instructors - who all inevitably seem to end up dead, and then he ends up training others.

The "dead instructor" is even a bit of a trope in films, as they often train the hero of the story and often ends up dead either after training the hero, turns out to be the villain and then dies, dies halfway through the story, etc. In films meant for children the instructor is often injured or kidnapped instead of dying, as death is considered to be too much of a downer for kids.

Examples:

Obi Wan in Star Wars, dies after he only partially trains Luke Skywalker.

Yoda in Star Wars, dies after he finishes training Luke Skywalker.

Splinter of the Teenage Mutant Ninja Turtles franchise, is kidnapped during the first film.

It is basically classic storytelling: The master / instructor / teacher is kidnapped / injured / killed and then the hero(es) must go and rescue / avenge their fallen master.

Now in real life, if you get a trainer / instructor, they don't normally die unless it is of old age*. (In which case, if they are that old, why haven't they retired yet?)

They train you, often once per week or maybe several times per week, and the only negative part of this relationship is that they send you a bill for their services once per month roughly.

In conclusion training montages are really only good for motivating yourself to go exercise, train, perhaps even have fun while training - but you aren't going to learn anything truly valuable from them.

Most of the value and wisdom you gain will be from having an instructor, a personal trainer, your own personal Jedi master essentially. So regardless of whether you are hoping to lose weight, train in a sport, or become a superhero - having an instructor certainly helps.



* The example I am thinking of is the case of Awa Kenzo, who kept training people in Kyudo despite becoming old and sick. He probably should have retired, but he kept training his students anyway. There is a story told by his students of how he went for a walk one wintry day with several of his students and they noticed he was dripping blood in the snow. He responded by saying:

"This too, is training."

DIY Boxing Equipment

Boxing can sometimes be an expensive sport to get into. But it doesn't have to be. There are a multitude of ways to do boxing more frugally and save a bundle on equipment you either a. Don't need; or b. Can make yourself.

Below are a few examples of how you can make your own boxing equipment.

I should also note that it is possible to purchase used boxing equipment via Craigslist or Kijiji.

I still recommend purchasing new boxing gloves. Same goes with mouth guard.

Strange Sports you can do in Toronto

There are many sports a person can do in Toronto, and many which are quite unusual for those people who are seeking something different and exciting to do.

For example: The husband of one of my clients does competitive fencing. He recently won a bronze medal for his age category. He also has an impressive collection of antique swords, sabres, epees, etc. Fencing, Japanese Kendo, Korean Gumdo, Chinese Swordfighting, European Medieval Swordfighting, and even Jedi combat acting (I call it that because it is not real swordfighting) are all available in Toronto.

Also I should note that there is no age barrier to swordfighting. Judging by the photo on the right it doesn't matter how old you are. (They do however seem to have a 66% chance of growing a beard... Hmm. And a 100% chance of looking Awesome!)

So if you are looking to get into fencing or other forms of swordfighting you might consider contacting the following organizations, listed alphabetically:

AEMMA - Academy of European Medieval Martial Arts
The Beaches Sabre Club of Toronto
The Canadian Haidong Gumdo Association
The Dragon Fencing Academy
Fighting Arts Collective Toronto
The Japanese Canadian Cultural Centre, Kendo Dept.
Kendo Ontario
Metro Blades Fencing Club
My Fencing Club
Ontario Fencing Association
The Ryerson Kendo Club
The Toronto Fencing Academy
The Toronto Fencing Centre
The Toronto Fencing Club
The Toronto Kendo Club 
Toronto Kenjutsu
The University of Toronto Kendo Club

However there are also many other unusual sports in Toronto you might try:

Axe Throwing

The Backyard Axe Throwing League offers axe hurling, performed competitively and for recreation at one of their multiple locations. The sport is growing so fast they have new locations appearing every few months. Axes are thrown at four by four foot wooden targets from 15 feet away, and points are tallied to determine the winner. There is also league play for more competitive people.

Bike Polo or Bicycle Polo

Bike Polo is basically a mix of polo, hockey, and cycling, and it's played in teams on an iceless hockey rink. The BPTO meets as often as four times per week, usually at either Dufferin Grove or Scadding Court shinny rinks. BPTO has a beginner night once a week, with extra mallets on hand to lend out to new players.

Unicycle Hockey

The Toronto Unicycle Club meets regularly in Toronto (usually in the west end) to practice their peddling and often a game of unicycle hockey. The game is usually played with five players on each team and a lack of full body contact for obvious reasons. Always open to new players.

Pillow Fighting (All Girls)

What was once called the Pillow Fight League is now Bedlam Pillow Fighting. The all girl league uses pillows in WWE style combat, with the intention of winning my pinfall or surrender. Professional pillow fighting has an attitude akin to roller derby or amateur wrestling-acting. No men allowed.

List of Archery Clubs in Ontario

Notes

I may update this list over time as I locate more clubs or new clubs are created.

Many private archery ranges also operate small archery clubs in order to promote members.

Many high schools operate small archery clubs that are not listed here.

Many hunting-oriented clubs also do archery, but they are not exclusively archery.

List of Archery Clubs in Ontario

Almonte - Gobble 'n Grunt Archery & Outfitting

Amherstburg - AMA Sportsmen Club

Ancaster - Hamilton Angling & Hunting Association

Astorville - Jim-Bows Archery

Beamsville - Mackies Mountain Archery

Belleville - Quinte Bay Archers

Caledon Village - The Archers of Caledon

Corbeil - Wilderness bowhunters and archery

County Lambton - Lambton-Kent Archers

Markham - The Marksmen Den in Markham

Mississauga - Ontario Centre for Classical Sport

Newmarket - York County Bowmen

Niagara - Archery Niagara

North Bay - North Bay Bowhunters & Archers

Ottawa - Kanata Archery Club

Ottawa - Ottawa Archers

Ottawa - RA Centre Archery Club

Penetanguishene - Huronia Family Archery

Richmond - That Hunting & Fishing Store

Sault Ste. Marie Soo North Archery Club

St.Catharines - St.Catharines Bowmen Archery Club

Sturgeon Falls - West Nipissing Archers

Thamesville - Kent County Bowhunters Assoication

Thunder Bay - Lakehead Archers

Toronto - AEMMA Traditional Archery

Toronto - Hart House Archery Club

Toronto - The Humber Valley Flintknappers Guild

Toronto - Toronto School of Archery

Toronto - The Toronto Archery Club

Toronto - University of Toronto Archery Club

Utopia - Wolfs Den Sporting Supplies

Waterdown - Waterdown Rod and Gun Club

Waterloo - The Bow Shop

Waterloo - University of Waterloo Archery Club

Windsor and Lasalle - Lasalle/Windsor Sportsman Club.

Using Negativity to Challenge Yourself - Coaching and Motivation

One of the biggest tricks to getting better at something is to come up with new challenges - new ways of making it interesting, partially so you are motivated to try and achieve that goal during the process.

From a coaching / personal training perspective, knowing how to challenge the athlete / client in front of you means trying to get inside their head and understand what makes that individual person tick - what motivates them to try harder. Is it pride? Anger? Shame? Possibly even greed? Or (egad) narcissism?

A person who doesn't have any of the seven deadly sins is truly content and doesn't really want anything. Such a person must be sublimely happy, so why would they bother to hire a personal trainer? They're already found contentment and happiness. The only reason I can think of such a happy person wanting a coach or personal trainer is because they are amused by the idea of it. They want to do something and they're doing it for fun*. I will come back to that idea later. See the * further below.

It is the person who is yearning for something who really needs help achieving it. They are struggling for whatever reasons to achieve a goal that is beyond their reach. Perhaps it is a very common goal, like losing weight, and they are struggling because of their diet and lack of exercise, but also because they lack willpower - and quite possibly other factors as well. This is a quite common goal. But why do they want to lose weight?

Vanity? Pride? Anger at people who bullied them about their weight? They feel ashamed of their appearance? Or maybe they made a wager with a friend as to which one of them could lose the most weight, and thus they are motivated by greed?

Knowing what motivates yourself, what the primary reason you decide to exercise - especially if it is on the spur of the moment and you get the sudden urge to exercise, think carefully on that experience. What was it precisely that caused you to get the urge to exercise?

And don't be afraid of negative emotions. To paraphrase Darth Vader, let your negative emotions out and let them give you power - the power of your dark side! Mwahahaha!

People rarely get the urge to exercise because they are feeling charitable or humble - although it would be awesome if more people were so easily motivated. "Oh look, a marathon that is raising money for charity. I think I will start jogging regularly so I can help raise money." How is rare is it that people take up marathon running just for charity? Extremely unlikely. More likely they were already into running marathons and they saw one that was raising money for charity and wanted to join.

Back on topic, once you know what things motivate you - truly motivate you - then you can use those negative emotions to focus your mind on the activities you want to do and get better at. Over time those negative emotions will fade and be replaced by feelings that are more positive, and you will eventually be doing the activity hopefully because you just plain enjoy it.

Which brings me full circle back to the Asterisk...

* Recreational activities are awesome in my opinion because most people do them without any goal in their mind beyond having fun. Take recreational archery for example. Recreational archers don't go to competitions, they don't bowhunt or bowfish, they simply do archery for the fun of it. I argue that recreational archery is actually the purest form of archery - because it is archery for archery's sake. Not for ego. Not for food. Not for bragging rights about bagging a "big buck". Purely for the enjoyment of the activity.

For example, I enjoy writing - but sometimes I am suffering a bit from writer's block and I have to find inspiration to write. One way for me to combat that and find inspiration is to find something funny to write about. In this case it was because I was thinking about Star Wars and Darth Vader memes while I was writing. It not only gave me some inspiration, it helped motivate my writing.

So it isn't just for exercising. It could be for doing any number of activities you should probably be doing. It does not have to be yoga while dressed like Darth Vader, but hey, nobody is stopping you from having a little fun.

Essential Fat Vs Non Essential Fat

Lets start with some definitions!

#1. Essential Fat

Essential fatty acids, or EFAs, are fatty acids that humans and other animals must ingest because the body requires them for good health but cannot synthesize them. The term "essential fatty acid" refers to fatty acids required for biological processes but does not include the fats that only act as fuel.

So for example, omega-3 fatty acids is a chemical your body actually needs for brain function and other activities.

#2. Non Essential Fat

Non-essential fatty acids are important for the body too. Saturated fats are considered to be non-essential fatty acids because they are not required by the body and instead may cause harm - hence the name. Trans fatty acids, although these are a kind of unsaturated fat, are also non-esential fatty acids and should be avoided in the same manner that we should avoid saturated fats because of findings that increased consumption of trans fats is proportional to an increase in the risk of coronary heart disease. It is also used in supplements when used as development enhancements. Meanwhile, there are non-essential fatty acids which are simply classified as such because the human body can synthesize them from other nutrients like carbohydrates and other unsaturated fatty acids. These are the omega-9 fatty acids, which can lower bad cholesterol, increase good cholesterol, and control blood sugar. However, since the human body can create its own omega-9 fatty acids, there is no need to include them in one’s diet.

As shown in the above graphic men need dramatically less essential fat than women do, however their composition of non-essential fat is roughly the same.

People seeking to lose weight by dieting would be advised to add more eggs and fish to their diet, but cut back on sources of saturated fat. This way they are getting the fat that they need, but they are reducing their consumption of extra fat that their body doesn't actually need.

Understanding your Body's Composition

You have probably heard that the human body is mostly made of water - and this partially correct. But all that water is held together using carbon and other atoms. Some fad diets even try to reduce a person's body weight by reducing their use of water, and thus reducing a person's water weight - which makes a person dehydrated, long term lack of water can cause mental illness and a host of other problems. So those fad diets do work in the sense that person does lose weight, but because it is mostly water they end up regaining the weight as soon as they go back to a normal diet and have normal amounts of water again.

Attacking your body's use of water however is not the solution however. While water is found in both fat cells and muscle, it is not the cause of a person being overweight.

We should note also that fell cells never actually disappear. They just get bigger as they store energy or smaller as they expend energy. Eating healthier foods, getting lots of exercise causes the fat cells to store less energy and to be expending more energy than they are storing.

Your body's composition comes down a number of factors:

Bones and Bone Density

The more you exercise the stronger your bone density becomes. Thus bodybuilders and athletes often have surprisingly strong bone density. Not unbreakable, but still amazingly strong. (Although the film "Unbreakable" starring Bruce Willis suggests that it would be theoretically possible for a person to have unusually strong bones.)

Bone density can fluctuate due to diet, amount of exercise a person is getting, and genetic factors.

Muscle Weight

Muscles weighs more than fat. Try weighing some lean meat sometime and note how much little space 1 lb of lean muscle actually takes up space. Now compare that to 1 lb of fat further below. A person who is very muscular might not look very big, but they might still weight quite a bit. So someone who weighs 250 lbs, but it is all muscle will still look pretty impressive with their shirt off - but might look like a proverbial Bruce Wayne when they are dressed in a suit and tie. For fun see my past article about Christian Bale's muscle gains and losses. When preparing for the role he once weighed 210 lbs, but had to back it down a bit because he ended up looking too beefy.

Muscle weight can also go up or down quite suddenly and rapidly. Being sick for a week, a person could easily lose 10 lbs of muscle. When "Spring Training" athletes can often gain back 20 lbs of muscle in the first 2 to 4 weeks because they have been slacking off during the winter. I myself have a tendency to take it too easy during the winter and often put on 20 lbs of muscle every Spring when I get back into exercising outdoors. This year I am planning to put on extra muscle this upcoming winter.

Body Fat

Fat takes up a lot of space in your body. By volume it actually does not weigh very much, it is light weight - but it is HUGE. A lb of fat is roughly the size of an adult fist. So 5 lbs of fat is about the size of fists. All that space however is basically just for storing energy - energy for exercise, energy for keeping the body warm, and also acting as insulation against the cold.

During the Autumn, as temperatures drop and humans start getting less Vitamin D from the sun we start storing more energy inside our fat cells. Around Christmas time we store lots of food, not just because of traditions, but because our bodies crave more food when we are low on Vitamin D. This storing of energy as fat is hard-wired into our DNA, part of our "caveman genes" and is used as a survival mechanism to keep you alive during the long cold winter. Learn more about Vitamin D by reading "Can Vitamin D help you lose weight?"

Genetics

Speaking of caveman genes, lets talk about genetics in general. Your body's composition of fat, muscle, bone density, etc is effected by your body's genetics. The same thing that makes your hair black and your eyes green also effects how much fat you store, how easily you build muscle, your bone density, metabolism, etc. However it does not CONTROL it. Just because you might be genetically predisposed to having more muscle, does not mean you will automatically be muscular. It will still take years of exercising, weightlifting, helping friends move into new homes and carrying their furniture, working at the construction site, etc. In other words you still have to work at it. Nothing comes easily in the world of weightlifting.

The same thing goes for the reverse. You might have a genetic disorder that makes it difficult to lose weight. But that does not make it IMPOSSIBLE to do so. It simply means it harder than an average person trying to do the same thing. You might have to get it 150% effort compared to your peers in order to see changes, but you will see changes if you keep making the effort.

Organs and Metabolism

Some of your body's weight is made up of all your organs. Brain, heart, lungs, liver, spleen, cardiovascular system, endocrine system, digestive system, etc. These things are all necessary for life. Thus you can't really do anything about the weight of such things, and you shouldn't worry about them.

Sometimes people do get "fatty organs", such as a fatty liver which can lead to liver damage, cancer, fatty liver disease, etc. However such things can be prevented by exercising regularly and eating healthy. Your body's organs consume / produce chemicals that are used as building blocks to repair your body, and energy for both repair and for activities - all of which are necessities.

Definition of Metabolism: The chemical processes by which cells produce the substances and energy needed to sustain life.

CONCLUSIONS

There isn't much to worry about regarding your bones, organs and genetics. Those things will continue to do what they are meant to do. However the balance between muscle weight and body fat can be altered by the individual. How you choose to do so is up to you. You might choose to focus more on diet over exercise, or more exercise over diet, or some balance of the two - but in reality it is always a balancing act, because you have to eat and you have to move. How you choose to achieve your ideal balance might depend on whether your goals are to lose weight, build muscle or combinations of the two.

If you live in the Leaside area of Toronto and are looking for a personal trainer, you know who to call.

New Winter Archery Lessons Logo

In order to promote my new service of "Winter Archery Lessons" I have added a new logo for promoting Winter Archery in Toronto. It is basically identical to the normal archery logo, with the added bonus of a stylized snowflake in the background.

I also have retroactively gone back to older posts and added the new logo.

This is not the first post regarding logos on my website. In September 2012 I announced the Cardio Trek Logos that have long since become the standard for how Cardio Trek has chosen to direct itself with respect to logos.

The other new logo below is for Archery Biathlon Training - a new service I first offered last year, geared towards those rare few individuals who wanted an unique challenge. For obvious reasons not everyone in Toronto is into archery biathlon, but for those who are it provides a great cardiovascular challenge while simultaneously challenging your endurance and accuracy.

For those curious about whether it has to be cross country skiing. No, it does not. Snowshoeing also works quite well in my opinion. For more information on either Winter Archery Lessons in Toronto or Archery Biathlon Training please email cardiotrek@gmail.com.

Winter is Coming! - Winter Archery Lessons in Toronto

Okay, okay, settle down. It is only September 15th, 2015. It is not Winter yet.

But I am already looking forward to teaching archery lessons during the 2015/2016 winter season. Maybe too much sun has fried my brain and I am now yearning for the cold?

Normally I only teach archery lessons from March to October, but last year and the year before I also taught a few - literally just a few - Winter Archery Lessons to those few Torontonians who were that crazy that they wanted winter lessons.

The start of the 2014/2015 Winter was quite mild last year, but then we got record breaking cold temperatures in late January and early February - so most of my winter lessons last year were done during December / early January or late February. The coldest part of the winter was just so ridiculously cold and snowy and there was no point being out there.

So I do have some rules regarding Winter Archery Lessons:

#1. Must be 16 years old or older.

#2. You must dress warmly - multiple tight fitting layers are best, including long johns, ski pants, hoodie, tight fitting winter coat, nice warm hat, etc. [Myself I am going to be purchasing a new pair of ski pants and a "heated hoodie" for this upcoming season.]

#3. You must bring a thermos full of a hot drink with you. Trust me, you will want it. [I recommend the "24 Hour Thermos" made by Thermos Ltd.]

Winter Archery Gloves will be provided. They work well and are surprisingly warm.

All other archery equipment is provided. If you wish to bring your own equipment please send a description of your equipment when you contact me via email.

2015/2016 Winter Archery Lessons Rates

1 Student
$90 for 90 minutes; 3 Lessons - $255; 5 Lessons - $405; 10 Lessons - $780.

2 Students
$120 for 90 minutes; 3 Lessons - $337.50; 5 Lessons - $540; 10 Lessons - $1050.

3 Students
$150 for 90 minutes; 3 Lessons - $427.50; 5 Lessons - $675; 10 Lessons - $1320.

To sign up for Winter Archery Lessons send an email to

cardiotrek@gmail.com.

New Winter Archery Logo

Notes

For my purposes "Winter" officially starts when there is either snow on the ground or the temperature dips around 0 degrees Celsius or lower. That means I may start charging the Winter rate in November if the temperatures are that low.

The upcoming Winter will also give me more time off to work on my upcoming archery book, the 2nd archery book I have written (the first is "Dreaming of Zen Archery"). The upcoming book will be a how to guide to recreational archery, as I have determined there are many books on the topic of competitive archery, and quite a few books on bowhunting, and even a bunch on the history of archery - but I have found zero books on the topic of recreational archery, or as I like to call it "archery for archery's sake". Recreational archery is not meant for competitions, not meant for hunting, it is purely for those people who do archery for the sheer enjoyment of the sport.

Oddly enough over 90% of archers are recreational. Less than 9% of archers are bowhunters. Less than 1% of archers actually compete. The vast majority of archers are those who do it purely as a recreational hobby, so I find it strange that nobody has written a book on this topic.

Are you working too hard for your health?

Do you ever feel depressed because all you ever seem to do is work and you rarely have leisure time to spend with your friends or family?

Do you regularly feel tired from working so much that you basically just come home and collapse, eat comfort food and watch TV because it requires the least amount of work?

Do you often agonize over the balance between life and work?

Does your family have heart disease, diabetes, and/or a history of Alzheimer's in your family members who also worked long hours every day?

About a century ago it was common for factory workers to be working 10, 12 or even 14 hour shifts. The 8-hour work day only became a reality during the 1930s when there was so many unemployed people that factories were under pressure to spread the number of hours out amongst a greater number of employees.

Following that success various organizations pushed for a 4-hour or 6-hour work day, but those movements never amounted to anything beyond some interesting cartoons about the economy during the 1930s.

Around the same time such organizations involved in the US Labor Movement, primarily the IWW (Industrial Workers of the World), were also pushing for a 4-day work week and other such interesting ideas that never took hold.

If you answered yes to a bunch of the questions at the top, you probably are feeling pretty overworked yourself - or your family has a history of working too hard too. However ask yourself, did working that hard increase the quality of life for you or your family?

Given the choice which do you value more, leisure time or having more money?

Well lets try to answer that question using MATH.

Lets pretend for a moment that you currently work 8 hours per day, 5 days per week for a total of 40 hours per week. And while we are at it, lets assume you are making $20 per hour - so $800 per week, minus taxes/etc.


Then one day your boss offers you a new option: 6 hours per day, 5 days per week for a total of 30 hours per week. Same pay, but less hours so it would be $600 per week, again minus taxes/etc.

At which point you have to ask yourself, would you prefer to work 40 hours per week and be exhausted after work, have very little leisure time, etc.

Or would you prefer 30 hours per week, 10 hours of extra leisure time, and a pay cut?

According to surveys conducted across Canada, most Canadians say they would take the 30-hour work week and would love to have extra leisure time.

There is a third option too. 8 hour work days, but only a 4 day work week. 32 hours total. This way you get a whole day off for leisure time.

Or even a fourth option. 10 hour work days, but only a 4 day work week. 40 hours total. This way you still get a whole day off for leisure time, but are still managing to work 40 hours per week.

However options 3 and 4 seem to miss the point. Overworking causes health problems, like a 33% higher chance of stroke and a 15% higher chance of heart disease. Other health problems like diabetes and Alzheimer's are also associated with overworking.

Taken together this also means that people who overwork have a much shorter life expectancy. Their risks of stroke, heart attack, heart failure, heart disease and many other ailments are dramatically increased. It is difficult to say how much this effects the longevity of people working long hours, but it is safe to say that people working 50 or more hours per week have an average shorter longevity than people working 40 hours per week or even 30 hours per week.

Here are some more facts for you:

The United States is the only country in the Americas that does NOT have paid parental leave. Canada and other countries in North / South America have an average of 12 weeks of paid parental leave. This effects the physical well being of adults working long hours and their ability to balance work and family.

134 countries in the world have laws setting the maximum number of hours a person can work in a week. The USA is one of the few countries without such a law.

Americans work 137 more hours per year than Japanese workers, 260 more hours per year than British workers, and 499 more hours per year than French workers. (According to the International Labour Organization.)

The USA has no federal law requiring paid sick days.

Most countries in the world have laws requiring workers to have at least 20 paid vacation days.

Many countries also have paid holidays. The USA has zero. Canada has 9 paid holidays.

I could just keep going. There are lots of facts and figures on this topic I could quote. But my purpose here isn't to tell people to work less hours. It is to encourage people to have more leisure time for the sake of their health and to hopefully have less stress. If you truly love your work and it is stress-free, or maybe you even love having a little stress, then maybe it isn't such a big deal that you work so hard.

But for many of you then you have probably already concluded that having more money doesn't make you any happier. Therefore I want to offer 12 steps you can take in an attempt to have less stress, live healthier and ideally also live longer and fuller.

After all, what is the point of working 50+ hours per week every week until you die at the age of 55 because you didn't take good care of your health? Wouldn't it make more to have more leisure time, take care of your health and live to the ripe old age of 95?

12 Steps to Live Longer, Healthier and More Stress-Free

#1. Do something every day that doesn't cost you any money and yet makes you happy. It might be spending time with your kids, taking the dog for a walk, or going for a nature walk with a friend.

#2. It is okay to ask your boss for less hours at work. The worst they can do is say no. They can't fire you for asking for less hours (because if they did, that would be grounds for a lawsuit).

#3. Remember to use your paid vacation time and/or sick days if you have them. Don't bother saving them up because otherwise you probably won't get to use them at all.

#4. If your work place has the option to do so, asking to work from home might be a good solution for you. Saves on travel time and most companies report higher productivity from people who work from home.

#5. If you have a baby and want to take some time off to spend time with your newborn, it is okay to do so. You might even wish to take extra time off which is unpaid, and that is okay too.

#6. If you somehow suggested to your boss that your entire company switch to a 6 hour work day (possibly with shifts from 9 to 3 and from 3 to 9) that would be just plain awesome. Your whole company, including your boss, would benefit and live longer/be happier as a result.

#7. Take siestas or naps if you get a chance. People who take naps in the afternoon live longer, have less weight problems and have less mental health problems.

#8. Pick a sport or activity you think you could still be doing into your old age and then do it regularly. eg. Dancing is a good activity for both young and old.

#9. When you feel overworked don't go straight for the junk food when you get home. Take your time and make something nutritious instead. The junk food may make you feel happier temporarily, but it is not good for your health or your long term happiness.

#10. Exercise regularly. You don't have to do it constantly, but you should make an effort to at least be doing something that gets your heart rate going. For best results pick exercises or sports that you enjoy doing and makes you happy.

#11. Work towards finding a job where you work less hours, have less stress and feel happier about yourself. Working just to pay the bills may keep bread on the table, but your long term happiness should be the primary goal.

#12. Be creative in how you spend your leisure time. Try new things. Avoid doing the same thing all the time, especially if it is something that doesn't actually bring you happiness.


PERSONAL NOTE

I am reducing my work hours in 2016. Last month I started reducing the amount of hours I am currently working. I currently have an abundance of clients and have raised my rates twice in the last year.

My goal in 2016 is to be working 4.5 to 6 hours per day and only 4 days per week. I estimate I will be working approx. 22.5 hours per week. That may not seem like much, but when you consider I *currently* charge $50 per hour for personal training I would still be doing quite well.

As is normal for personal trainers, not every time slot gets filled so the total number of hours I will be working from week to week may vary dramatically, but ideally this will mean more time for me to focus on leisure activities... things like fishing, working on my skills in the kitchen, and woodworking. While still managing to help my clients achieve their fitness goals.

* I may be raising my personal training rate in 2016 significantly.