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Injuries Vs Fitness: 7 Tips to getting Back on your Feet

Injury. It’s the one word that can strike fear into even the most dedicated of athletes. (Followed possibly by "drug test".)

An injury can completely derail even the most motivated of gym-goers. And unfortunately, it’s one of the most common mishaps of training.

Suffering from an injury is one of the biggest reasons that people stop working out altogether, but it doesn’t have to be! If you approach working out the right way even though you’re injured, and you maintain a positive mindset then you can preserve your physical fitness while still healing.

1. Go get a professional opinion

Before you do anything else, go see a doctor! Though most of us have an uncanny fear of going to see a doctor to get an injury checked out (how many of us have fallen victim to the “if I ignore it, it’s not real!” mindset?) it’s the very first thing you need to do. Getting a professional opinion will help you overcome injury faster and help you come back stronger and better than before. Many times they can point out things that are wrong that you didn’t even notice, thus saving you from repeating the same mistakes and re-injuring yourself over and over again.

2. Exercise around the injury

You don’t have to completely stop working out just because you have injured a body part. Instead focus on the workouts that you can do. If you can still do low-impact cardio try taking up swimming or biking. If you’re sidelined from doing upper- body weights find lower-impact lower body exercises or core work that you can do without affecting the injured area.

3. Don’t use injury as an excuse to completely stop

If you are able to still work out despite an injury than do so! It’s going to be that much harder to get back into working out if you stop completely. It’s easy to view an injury as an excuse to become lazy and stagnant,however continuing to maintain your physical fitness will make you stronger not just physically but mentally as well.

4. Focus on what you can do

Use this time to clean up your diet or try something new that you have been putting off. Injury is your body’s way of telling you that it needs a break from some activity or that you approached an activity with a little too much fervor.

You may have never realized how much you enjoy cooking until now, or that you actually really love yoga classes despite what you thought before. Use this time to make yourself a better-rounded fitness and nutrition enthusiast!

5. Stay positive

It’s so easy to fall into a downward spiral of negativity when you suffer an injury, sometimes even bordering on depression. When you’re sidelined from doing something you love it’s hard to find acceptance in that.

And it’s okay to acknowledge these feelings. But don’t let them consume you. Stay as positive as possible and focus on the good in your life – it will make everything else more bearable as you wait for your injury to heal.

6. Don't Overdo it on the Pain Killers

Yes, you are in pain. But just because you have access to powerful painkillers doesn't mean you should be gobbling them up like Smarties.

7. Give your body time to rest

I know, I just spent several paragraphs explaining how you should stay active. But you also need to allow your body adequate time to rest and heal. Just like you shouldn’t give up exercise completely, you shouldn’t approach it with an over-zealousness either.

Use this time to find a healthy balance between both rest and exercise.

As frustrating as injuries are, they don’t need to signify the end of your fitness career, only that you need to tweak it a bit. Get professional opinions from doctors and personal trainers so that you can approach your recovery in smart way and come back more fit and strong than before.

Don’t give up hope – you will be back on your feet in no time!

5 Reasons Why you should Exercise in the Morning

Here are FIVE great reasons to exercise in the morning:

1. Accomplishment Something in the Morning!

It's a fantastic feeling to start the day with success. Exercising in the morning sets off every day with a job well done and an accomplishment under your belt! Plus, exercise makes you feel good and this glow will carry with you all day long.

2. Get it out of the Way

How many times have you wanted to exercise after work but ended up pushing it aside for an emergency meeting, falling behind on chores or coming home from an especially tiring day at work? Exercising in the morning ensures that the workout is completed before any of life's other surprises can be thrown your way.

3. Better for Fat Burning

There has been a lot of research that indicates that exercising in the morning burns more fat if you exercise before eating breakfast. This is because there is no sugar or carbohydrates (glucose) to burn in your body so it is the fat cells that end up being used as an energy source. Also, cardio in the morning will increase your metabolism + heart rate the rest of the day, making your body a fat burning machine for the rest of the day even if you're sitting at a desk for 7 to 8 hours.

4. Weight Lifting Burn Time

Weightlifting in the Morning is also the best time to lift weights. Your body is well rested and (hopefully) stress free. The extra rest means your muscles are ready for some action and will build up more strength. If you lift weights in the morning eat a little something before you begin. eg. Cereal. The food energy will give you the extra "push" to work out harder and stay focused (for safety). Building muscle will help to burn more calories all of the time, even at rest!

5. Good for the Bowels Too!

Now maybe you aren't old enough to be worrying about this, but exercising in the morning is good for both your bladder and your bowels. Get into the routine and your plumbing will run like clockwork!

Why You Should Count Calories

There is a definite divide when it comes to whether or not you should count calories. On the one hand, knowing your exact food consumption is very helpful toward losing weight, but on the other, side of the coin it is time consuming and can lead to disordered eating. It can be a double-edged sword if you aren't careful.

You can even get an app for your SmartPhone that will count, calculate and keep track of the calories for you.

Here is a list of pros and cons:

Why you SHOULD Count Calories
  • If you have never tried to count calories before it can be very revealing as to why you are not losing weight or achieving other fitness goals such as muscle building.
  • After figuring out your daily caloric needs counting calories and macro-nutrients (protein, carbohydrates and fat) will assist with designing the perfect meal plan for your goals and lifestyle.
  • Counting calories ensures that you will never gain weight.
  • So you can keep track of both your intake of calories and your usage of calories via exercise.
When Counting Calories is a Bad Idea
  • If you begin to obsess or restrict calories
  • If counting calories makes you "unbending." (ex: you won't dine with friends because you do not know the calorie counts in the foods that you are eating).
  • If you find it too time consuming and it is more a chore than a helpful tool. 
  • If your friends start to worry about your unhealthy thinness.
Find the Balance and Eat Healthy!

Once you have counted calories and you recognize the calorie content in the meals that you routinely eat there is no reason to count calories anymore. Once in a while you may find that you want to know the calorie count of a new food and that's perfectly acceptable and normal behavior. However, if you find that counting calories is becoming more of a negative, rather than a helpful way to achieve goals, then sticking to smart sized portions and natural food is the best way to go. 

What should I look for in a personal trainer?

For many, the general thought is that personal trainers, are all the same. They are not. Each of them has their philosophy, and each has their own strengths and weaknesses.

Some personal trainers favour cardio, some favour weight lifting, some a balance between the two, and some (like myself) like to balance cardio with sports activities to make things more fun and interesting. After all, do you really need a personal trainer to watch you while you lift weights? Not really. What you do need is someone who can motivate you.

The primary role of personal trainers is to provide encouragement, motivation, and to give a client "a good push" whenever they need it. Some people have difficulty giving themselves motivation and they wouldn’t be able to give themselves the encouragement on their own.

But it goes beyond that. Some personal trainers also like to measure things. It takes a more scientific approach. Every personal trainers has the potential to design effective, personalized programming using the correct balance of science and lifestyle anecdotes in an effort to help the trainee maximize their goals and be able to see the actual differences.

But how do you find a good trainer?

To find a good trainer, it goes beyond mere credentials. Any one get some bogus personal training credentials to stick on their wall. They can go through training programs or they might simply have life experience. If they're in the business of personal training they know what their doing in their respective fields. Some of them may even have had weight problems in the past and have gone on their own personal journey of "zero to hero".

Granted, an university degree / background in exercise science, kinesiology, or human kinetics can be beneficial, but the amount of independent research the trainer does is what really matters. For all you know they might be a bonafide university graduate of kinesiology, but they also might have slacked off and rarely attended classes... graduated with a really low grade point average.

Obviously what you really want is someone who is about being proactive, and making strides to deliver the best service to clients – and that takes time and hard work. You’ll be able to notice the differences between good trainers and fluffy ones if you pay attention to this checklist:

1. Take note of how often a trainer references a cosmetic advantage specific to an exercise. eg. “This exercise will help shape the chest, while this one will help widen it”. Humans aren’t made of moulding clay, and this kind of talk reflects a lack of true theoretical knowledge.

2. Look for the difference between strict ‘rep counters’ versus 'tip trainers' constantly giving cues and feedback during sets of work. The latter group are more engaged, and vigilant with the client’s safety in mind. A rep counter will just tell you to do 100 of this, 100 of that, blah blah blah... That isn't motivation and they're not paying attention to whether you are doing it correctly. Its just someone telling you the numbers and then standing back while you do all the work. Counting reps is handy, because you should keep track and measure these things, but the tip trainer will make sure you are doing those 100 pushups properly and will give you tips on how to do it properly. There is also a third type: Drill Sergeants. Those are really a matter of personal taste and they're not for everyone.

3. Ask your prospective trainer about programming. Does he or she follow any protocols that would encourage a consistent, disciplined client to reach set goals? You should be able to judge from their response how well organized they are.

4. Pay attention to “fads” and fitness trends. Does the trainer in question often implement the most popular and commercialized methods of training with clients? Good examples would be overuse of the BOSU ball, CrossFit training, or TRX Suspension training. Or anything with a trademarked name or acronym. Chances are likely they are getting a commission every time a client buys the item in question. Also all of these systems are usable for certain purposes and populations, but should be used with discretion and people should not feel 'forced to buy' whatever product the personal trainer is pushing.

5. Note whether the trainer addresses weak links in his or her clients. It’s a safe move for a coach to go through some form of screening process to determine a client’s muscular and skeletal balance. This can be done through muscle testing, specific exercises, and mobility drills. It would be unsafe to simply jump into full workouts right off the mark without first assessing the client.

6. Above all, pay attention and look for the equipment and methods that are most commonly used with that trainer. Does he or she stay away from key equipment like barbells and dumbbells, to replace them with machines, cables, and bands? Are major primal movement patterns like squats, deadlifts, rows, and presses avoided for instability training, or arm dominant or “core” dominant exercises?

7. Remember what your core purpose is for getting a personal trainer. Lose weight? Strap on more muscle? General athleticism? Training for a specific sport? Find a trainer which suits the reason why you are training in the first place.

At the present time, it’s relatively simple to achieve certification to be a “personal trainer”. You can even do it online (do a Google search and you can find them being sold as an online test for $69.99). So really anyone can get certification, even little kids. That doesn't mean they actually have the skills to train you.

You may have extra requirements that you are looking for in a personal trainer. You might prefer someone older, more experienced, or you might prefer to have a female instructor because you feel uncomfortable around male trainers. There certainly are more things to add to the list, but the message is clear. Finding a good personal trainer goes beyond finding someone who can make you sweat, breathe heavy, and get sore the next day. Exercise is a science, and choosing the right “scientist” can make the difference between reaching your goals or getting owned by a plateau.

The Benefits of Walking Sticks

Walking sticks are common walking companions to people of all shapes, ages and sizes, regardless of the type of walking, hiking or the weather. Anything from a simple afternoon stroll to a rigorous multi-day hike through the woods of northern Ontario can be aided by a walking stick. Walking sticks can range from a simple stick made from a tree branch you randomly pick up to specialized, ergonomic sticks purchased at high prices from outdoor-gear stores.

Regardless of the type of walking stick you use, there are several ways they can help you.

#1. History and Function

Walking sticks (also called hiking poles) are common in Europe, especially in Switzerland and Austria, where you'll often see older adults moving briskly over alpine hillsides, walking sticks firmly in hand. Historically they date back to the earliest hominids, and even some modern apes use sticks both for walking, but also as tools and weapons.

Walking sticks are now catching on in North America, too, as they are quite useful and provide more of a workout than you would get otherwise. The sticks help to support your knees and back when you're hiking or walking. If you have joint or knee problems, walking sticks can help by distributing your weight more evenly and giving you more stability. They also make uphill climbs easier and improve your hiking form by helping to keep your momentum forward, with your chest and arms out in front. You'll burn 20 to 25% more calories per walk as a result of putting your upper body muscles to work with the use of a stick.

#2. Improved Upper-Body Workout

Using a walking stick requires lifting the stick, placing it ahead of you and helping support your body's weight with your arms as you move. Over the course of a long walk, this can be a good workout for your arms and shoulders, helping you burn more calories as you exercise. You shouldn't find yourself exhausted while using a walking stick, but the Mayo Clinic says the stick will increase the intensity of your workout.

For increased intensity you can even get a heavier walking stick, something with a bit more heft (almost like a caveman's club). Don't forget to switch arms regularly.

#3. Back and Joint Health

Walking sticks help redistribute your body's weight. Instead of all your weight coming down on your back, hips and knees, a walking stick displaces some of your weight from your back and lower body and supports it through your arms and the stick itself. This can reduce wear and tear on your joints and muscles, which can help people with arthritis or back problems. Walking poles also foster proper posture as you use them, particularly in your upper back. Proper posture helps distribute weight evenly and safely, reducing your risk of injury and improving your back health.


#4. Improved Stability and Balance

When you walk over trails or other uneven surfaces, various obstacles or objects can make it difficult to maintain your balance, such as when you are going uphill, walking on soft or loose dirt, or stepping on rocks as you walk. Walking sticks help stabilize your body and reduce your risk of falling or slipping. The sticks also assist on hills by providing stability, especially as walkers become fatigued and their muscle strength and stability becomes less reliable.

#5. Could walking poles help me get more out of my daily walk?

Answer from Edward R. Laskowski, M.D.

Walking poles work your arms, shoulders, chest and upper back muscles through a functional range of motion as you walk — which can help you turn your daily walk into a full-body workout. This activity is sometimes called Nordic Walking.

Most walking poles have rubber tips that grab the pavement and wrist straps that secure the poles to your arms. With one walking pole in each hand, you grip the handles and push off with each stride. Sturdier walking poles designed for hiking are known as hiking or trekking poles.

Consider the benefits of walking poles:
  1. The arm movement associated with walking poles adds intensity to your aerobic workout, which helps you burn more calories.
  2. Walking poles improve balance and stability.
  3. Walking poles help you maintain proper posture, especially in the upper back, and may help to strengthen upper back muscles.
  4. Walking poles take some of the load off your lower back, hips and knees, which may be helpful if you have arthritis or back problems.
Walking poles in various fixed or adjustable lengths are available online and in many sporting goods stores.

#6. Which is better? Two walking sticks or One?

Should you use two walking sticks (aka trekking poles), or just one?. It boils down to what is your personal preference.

Or more specifically, what feels right for you when walking on the trail.

Theoretically, two poles was the best thing to do because it will provide the best workout. But if it doesn't feel right for you then don't worry about it. You're still getting more of a workout by having one walking stick and switching arms regularly so the workout is evenly distributed. For some people two poles just doesn't feel right. You feel unbalanced and/or can't get a good rhythm.

Not everyone will have the same problems with two walking sticks, so it doesn't hurt to try and just see how well it works. You might even try using only one aluminum pole and one wooden staff, when (non-snow) trekking or hiking. See whether you prefer wood or aluminum, one stick or two, both aluminum and wood at the same time.

As long as the end result is the same (extra exercise, better posture, less backpain) then you're succeeded.

Experiment. Do what's comfortable.

5 Easy Ways to Lose Weight

Number 1: Get a Pedometer

Let's be honest: Seeing a number at the end of the day can make getting more walking in a lot more fun (talk about instant gratification). Not bad for an investment of around $15.

Striving to reach a goal, such as 10,000 steps at day's end, can be just the motivation you need to keep moving. University researchers looked at the results of 26 studies involving the use of pedometers in adults. They found that the study results showed that people who used pedometers significantly increased their physical activity -- and took more than 2,000 steps per day more than study participants who didn't use pedometer. Further, the researchers noted two physical benefits as a result of wearing a pedometer -- a decrease in the volunteers' BMIs ( body mass index) and their systolic blood pressure.

After just two weeks of walking more, you might see some measurable health benefits, too. Walking even 30 minutes every day for two weeks should be enough for people with hypertension to see better blood pressure, and people with diabetes or elevated blood sugar to see better blood sugar levels, says Karen Collins, MS, RD, CDN, nutrition advisor to the American Institute for Cancer Research.

Number 2: Drink Tea Twice Per Day

With each sip of green or black tea, you get health-promoting substances: two potent flavonoids -- anthocyanin and proanthocyanidin -- and a healthy dose of catechin. Green tea in particular is loaded with the catechin called EGCG (epigallocatechin gallate), which is suspected of having some anticancer properties.

Try buying some flavored green (and black) tea bags, and keep some at work and at home near your hot water kettle. Figure out when you're most likely to want some tea, be it midmorning, afternoon, or before bed. Then you can get yourself into the habit of making yourself a cup of tea at that particular time of day. If you're sensitive to caffeine, choose decaf teas.

This habit can be particularly healthful if tea takes the place of other beverages that contribute calories without any beneficial nutrients.

Number 3: Whole Grains

Switching to 100% whole-wheat or whole-grain bread is easy, especially now that so many 100% whole-wheat products are available in supermarkets -- from hot dog buns to breakfast cereals to pasta.

Whole grains are naturally low-fat and cholesterol free; contain 10% to 15% protein; and offer loads of fiber, minerals, vitamins, antioxidants, phytochemicals, and more. Whole grains can help to protect you against cardiovascular disease, stroke, diabetes, insulin resistance, obesity, and some cancers. And you may see a difference quickly, some experts say.

"Two weeks should be enough time to see a benefit with a higher-fiber diet in terms of constipation [as long as fluid consumption is adequate]," says Collins. She says this may also be enough time for people with diabetes or insulin resistance to see improved blood sugars.

The trick to switching to whole grains is to keep trying products and brands until you find one that works for you and your family. Once you find brands of whole-grain hamburger buns, sandwich bread, hot and cold breakfast cereals, crackers, and pasta you like, sticking to this resolution will be a snap!

Number 4: Switch to Non-Saturated Fats

When cooking, it's best to replace butter, margarine, or shortening with an oil that has more of the "better" fats and less of the "worst" fats -- like saturated fat -- whenever possible. If a recipe calls for adding melted butter, shortening, or margarine, that's your cue that you can probably switch to canola oil without any change in texture.

Canola oil contributes two "smart" fats -- monounsaturated fat and plant omega-3s. It also has a neutral flavor that doesn't compete with other flavors, and is reasonably priced and widely available.

Olive oil is also high in desirable monounsaturated fat and low in saturated fat. Further, it contains more than 30 phytochemicals from olives -- many of which have antioxidants and prompt anti-inflammatory action in the body. Just remember to drizzle, not drench, your food in oil because even healthy oils add more than 100 calories per tablespoon.

Katz also suggests switching from margarine or butter to a spread with added plant sterols, like Benecol or Take Control. "They are designed to help lower cholesterol and could do so within weeks," he says.

Number 5: Cut Down on the Salt

Too much sodium (aka salt) is a problem for lots of Americans, especially those with high blood pressure. And the key to cutting back, says Collins, is to eat fewer processed foods.

"People need to realize this is largely meaning a change in processed food use," says Collins. "Just using the salt shaker less won't touch the source of excess sodium for most Americans."

Eating fewer processed foods could also make room in your diet for more fruits and vegetables, which increase potassium -- a mineral that has been linked to lowering blood pressure.

According to Collins, people with salt-sensitive high blood pressure who cut down on sodium may see a drop in blood pressure within two weeks. Some people with hypertension are not salt-sensitive, however, so they may not see results so quickly (though cutting sodium will benefit them in the long run).

Some quick tips to help you cut sodium include:


  • Read the labels on processed and package foods.

  • Switch to sodium-free herb blends for seasoning food in cooking and at the table

  • When you have a choice at the supermarket, buy lower-sodium choices in soups, crackers, salad dressings, canned tomatoes, and other products.

  • Learning to Eat Healthy - Cooking Lessons

    Learning how to exercise is only part of the problem when it comes to attaining your physical goals. Learning how to eat healthy is an equally important goal.

    However not everyone is raised knowing how to cook. Sure, your mother probably taught you how to bake cookies... but those aren't exactly healthy.

    When it comes to cooking a lot of your options aren't very healthy either. You have to learn how to make healthy choices and healthier recipes.

    You could just buy a recipe book with lots of healthy recipes in it... and then forget to read it. Many people do that. It takes effort to go out and buy all the necessary ingredients and even more effort to experiment with new recipes.

    The easiest way to learn is to have a friend teach you. eg. My friend Lyn from beautiful-vegan.com taught me everything I know about Vegan cooking.

    However lets pretend your friends are either busy, not that good at cooking healthy, or lack the necessary teaching skills. So what are your remaining options?

    Well you could take cooking classes, but often such classes are geared towards a specific topic such as Italian cooking lessons in Toronto.

    However you could get private cooking lessons in on a topic of your choice. My recommendation would be Luca from LucaToronto.com, because his prices are exceptionally fair and you can choose the menu from a range of healthy options. He does specialize in Italian cooking, but if you check out the variety of recipes on his website you will see quite a few healthy vegetarian based recipes.

    See for example:

    Tortiglioni with Tomatoes

    Potato Croquettes with Zucchini

    Fresh Stuffed Tomatoes

    Couscous with Vegetables and Saffron

    Want more? Consider hiring Luca for his private cooking lessons in Toronto.

    ARCHERY ETIQUETTE

    I recently came across several different sets of rules for Archery Etiquette. Most archery ranges have these rules (or similar rules) posted up somewhere at the range.

    If they don't then its really up for people to teach newcomers to the support what things are expected and what things are considered rude.

    For most archers this isn't a problem. Most archers are extremely polite and would never think to touch another person's equipment or even mock the equipment of others. But since all the recent films (Avatar, The Hunger Games, Brave, The Avengers, etc) there are a lot of new people at archery ranges across North America and they don't know that a certain level of politeness is expected.

    ARCHERY ETIQUETTE

    A good archer does NOT

    Brag about their expensive equipment and mock other people's equipment.
    Offer advice unless asked or first obtaining permission to offer advice.
    Talk in a very loud voice whilst others are shooting.
    Talk to another archer who prefers to be silent while concentrating.
    Touch or use another archer's equipment without permission.
    Walk up and down the line comparing scores and mocking others.
    Shoot distances beyond their capability, continually missing and holding up shooting.
    Refuses to share target butts when there are many archers shooting.
    Smoking near the shooting line.
    Leave litter on the archery ground.
    Refuse to replace another's arrow damaged through their carelessness.
    Behave in an unprofessional manner (eg. drunkenness and archery don't mix).


    Morning Weightlifting Exercises

    Doing weightlifting in the morning for 10 minutes every day is a great way to build muscle and add to your daily routine. For best results, exercise right before eating a breakfast with a fair bit of protein in it. eg. Eggs or Pancakes.

    Some people argue in favour of eating some carbs before exercising in the morning so you have more energy, which is great for jogging, but with weightlifting its typically better to exercise first and then eat something with protein in it so you are getting the benefits of post-exercise muscle growth. The sooner you eat protein after weightlifting the better. (Or even eating during the routine, although that can result in cramping.)

    Handy Tips!

    #1. Focus on lots of repetitions. If you can't do 10+ of the same weightlifting exercise then you are picking something too difficult. Ideally you want to be doing something 30 to 50 times.

    #2. Use a variety of different exercises which emphasize different muscles. Don't just focus on your biceps. Target your forearms, triceps, core muscles, leg muscles, triceps, pectorals, obliques and more. If you only focus on one set of muscles you will see very little results. A full body approach garners better results.

    #3. Hydrate! Drink lots of water, or better yet, drink juice while exercising.

    #4. Listen to music to help you build a rhythm and motivate yourself while weightlifting.

    #5. A small whey protein drink with your breakfast after you've exercised won't hurt. Plus a multivitamin is also a wise choice.

    #6. Avoid lifting anything too heavy that you hurt yourself. You want to rip muscles, not throw your back out and be in pain for a whole week.

    #7. If your primary goal isn't to bulk up with muscle and your goal is mostly to lose weight then mix your routine with cardio to give yourself a better calorie burn.

    #8. Stretches! Stretches help keep your muscles limber and you maintain the full range of motion. Practice doing a variety of stretches before and/or after your weightlifting routine.

    #9. Bodyweight Exercises (see the Frugal Exercise on this website) are a great way to add more challenges to your weightlifting routine without costing you an extra dime.

    #10. Use your Anger! If you've got pent up emotions like anger in your system use that anger up while weightlifting. It will relieve stress and boost your adrenaline levels, allowing you to endure more than you normally would.

    Happy Weightlifting!
    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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