Winter Archery Photography

March 20th 2018.

While I do teach archery during the winter, not a lot of people sign up for Winter Archery Lessons during that time period. Usually people prebook for the Spring or Summer instead.

When I am at the archery range during the winter I often forget to take out my camera and take some photographs while I am there. I often forget to do that even during the warmer months. Having too much fun perhaps? It is a very enjoyable sport.

Heck, I will sometimes bring my tripod and everything, and I will still forget to set up the camera to make a video or take some photos. Am I just forgetful?

Maybe so.

Still, here is a collection of some of the archery photography I have taken this winter and previous winters. (This is not a complete listing of every photograph. I have many more... Some of which you may be able to see by visiting my Instagram account at https://www.instagram.com/charles.moffat/ .)

Easter Weekend, I forget what year this was...

So how snowy is it in March?

Honestly, not very snowy. Below is a photo of a friend I took on March 10th. As you can see by the lack of snow and his garb, all the snow has already melted and it isn't that cold outside.

March 11th 2018

March 17th 2018

Seriously, all the snow has long since melted.

Tomorrow is March 21st, the first day of Spring.

And right around this time of year is when my email is usually flooded with messages from people asking for archery lessons in the Spring and Summer. So go ahead. Shoot me an email at cardiotrek@gmail.com and schedule your archery lessons in Toronto.

But for anyone in future winters who are reading this, you can also book winter archery lessons if you want to. Or prebook for the summer. Whichever.

The History of the Keto Diet

History of the KETO Diet and How It Is Now Used For Weight Loss Benefits

Guest Post by Contributor.

Today, the KETO diet is not only used to cure diseases, but it is also a highly recommended method for people who want to lose weight. How does this diet help achieve this?

The KETO diet puts the body in a state of Ketosis, which helps one to use fat for energy. Burning fats is effective in improving your health, and also in losing weight.

It has been proven that this diet leads to fewer cravings, improved self-control, and increased energy levels that result in more physical activity; hence making it easy for a person following it to lose weight.

However, getting desirable results from this diet doesn’t come easy, you need to adhere to the diet, exercise routinely, and most importantly, set realistic goals that are easier to track. Pursue this diet to the end, and let everyone around you witness its power! To get started with keto the easy way, you can try some meal plan available at https://www.ketovale.com/keto-diet-meal-plan/

Now let’s talk about the history of keto diet and what it was about in the beginning.

History of Keto

In the 1920s epilepsy was a major calamity which made scientists work day and night in search of a cure that would save humanity. Back then, this disease was attributed to many causes, attacks from evil spirits being at the helm of the list. People believed so until the legendary Greek physician, Hippocrates outlined its reality as a biological disorder and not a spiritual spell. He suggested fasting as an effective way of countering epilepsy.

Other physicians adopted Hippocrates idea, and fasting was seen as a great way to combat this disease. In fact, two doctors, Marie and Guelpa from Paris used this method to help 20 individuals reduce the effects of epilepsy, and the entire process was recorded in a report published at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4158257/

After this breakthrough in Paris, doctors from multiple fields drew same conclusions from the patients they helped using this epilepsy treatment method. However, since fasting is just a way of offering temporary solutions, you certainly know it’s highly unsustainable.

The transition from fasting to KETO diet

The origin of the KETO diet is attributed to a suggestion by William Lennox from the Harvard Medical School, who noted that after 2-3 days of fasting, seizures began to drop. He asserted that the alteration came as a result of a change in metabolism (which is a change in body’s fuels in simple terms).

His idea that the body fuelled itself on fat during fasting is seen as one of the most critical steps in the development of the popular KETO diet we know today.

It was in 1921 when DR. Rollin Woodyatt, a renowned endocrinologist discovered that three compounds that were soluble in water, Beta-hydroxybutyric, acetoacetate, and acetone (all known as ketones), were produced by the liver of a fasting individual, or one who followed a diet high in fat and low on carbs. This is what Dr. Russell Wilder called the Ketogenic diet and used it to treat epilepsy in 1921 by proposing that the body could produce the same ketone bodies produced during fasting, except with regular eating.

The Discovery by Dr. Wilder opened doors for more innovation. Dr. Peterman of the Mayo Clinic was the first person to standardize the diet with the following circulations;

• Eating one gram of proteins per kilogram of bodyweight
• Consuming 10-15 g of carbohydrates every day
• Filling the other calories with fat

Surprisingly, these mild alterations to the diet by Dr. Peterman is the ketogenic diet practiced all over the world today.

Since then, this diet became the most critical tool in fighting epilepsy. It became so compelling that medics feared it was a strong competitor of the pharmaceutical industry in 1938. However, the diet faced a major downfall for three decades. This is because people believed that it was only beneficial to epilepsy patients, and could not be of any benefit to them.

In 1994, this diet saw a major comeback when it shocked many by helping a tormented boy who faced seizures for over two years. His father Jim Abrahams discovered the KETO diet and took him to John Hopkins where the diet gave quick results. This was a new beginning, and the diet is still a diet to many across the world.

See Also

Three New Nutritional Diets Worth Trying

3 New Nutritional Diets Worth Trying

Fad diets are a dime a dozen, but some diets are actually worth trying. After all, sometimes a fad diet works for a particular person and they achieve success with it. Does that mean other people shouldn't bother trying that particular diet? No. It just means that some diets work for some people. And lets face it, most dieters fail due to a lack of willpower - not because the diet was necessarily faulty.

Today we will focus on three diets are focused on nutrition.

Wait, aren't all diets focused on nutrition? Nope. Not necessarily. A high protein diet for example might ignore carbs and vegetables and suffer from a shortage of vitamins and minerals, a vegan diet would ignore all animal byproducts, meat, etc and not be getting enough calcium or protein, and a low carbs diet would avoid bread / pasta / etc and the poor dieter ends up feeling exhausted and depressed.

So clearly those types of diets do have something wrong with them, and it is because the dieter isn't getting enough of the things they need. Nutritionally wise everyone should be eating a balanced diet of protein, veggies, carbs, and so forth so that they are getting a good balance of minerals and vitamins and everything else they need.

#1. The Ketogenic Diet

The Ketogenic Diet dates back to the 1920s and is a bit unusual. It is a high-fat, moderate protein, and low carbohydrate diet. It is usually used to treat children with epilepsy, but it also has benefits for the average dieter because of several factors:

• While it is a low carb diet, because it is a high fat diet the person doesn't end up feeling sluggish and depressed because the extra fat provides all the energy they need.
• Since there is so few carbs in the diet the liver converts fats into fatty acids and ketone bodies (which in turn lower the number and severity of epileptic seizures in children).

The Ketogenic Diet was popular back in the 1920s, but because it also caused constipation it fell out of favour - however in recent years the diet has made a comeback, with advocates working more vegetables into their diet that prevent constipation - things like dates, prunes, raisins, berries, popcorn, beans, dried apricots, figs, broccoli, plums, pears, apples, nuts all act as laxatives to prevent constipation.

Who doesn't like dried apricots?

So really this is more like the "Ketogenic Diet 2.0" as you basically do the Ketogenic Diet, but with added benefit of eating dried apricots / etc to keep yourself regular.

The Classic Ketogenic Diet for children was created by paediatrician Mynie Peterman and had the following rules:

1. A ratio of one gram of protein per kilogram of body weight in children;
2. 10–15 g of carbohydrates per day;
3. The remainder of one's daily calories came from fatty sources.

The modern Ketogenic Diet amends the 3rd rule by adding various foods to prevent constipation - preferably foods that are both high in fat and also act as a laxative. Some of the food will contain some carbs, but it is really about seeking more nutritional balance and a happy colon.

Want to learn more about the Ketogenic Diet? Read www.ketogenicsupplementreviews.com/julian-bakery-instaketones/

#2. The Atkins Nutritional Diet 2.0

Created by Dr Robert Atkins.

You have probably heard of the Atkins Diet before, because it is (was) a popular fad diet during the 2003 to 2005 period. In July 2005, the Atkins Nutritional company filed for Chapter 11 bankruptcy protection after a series of sales declines. The company does still exist, but it is no longer as popular as it once was.

Like the Classic Ketogenic Diet from the 1920s, the Atkins Diet had some problems... and it was frankly very similar to Ketogenic Diet. It was also a high-fat and low carbs diet, but it was nowhere near as balanced as the Ketogenic Diet.

Instead it advised people to consume only 950 calories per day... where normally people should be consuming approx. 1800 to 2200 calories per day depending on their body size, level of exercise, etc.

Also keeping in mind that anything below 1400 calories is widely considered to be a "crash diet" or a "near starvation diet".

Dr Atkins believe that embracing the starvation diet was beneficial and that such a low carb diet helped burn fat because "burning fat takes more calories so you expend more calories" during the fat burning process than if you were burning carbs instead.

So while a crash / starvation diet is good for losing weight, it also saps people's willpower very quickly and makes people depressed. And even if they do lose the weight, many people would later quit the diet and regain the weight because it was like leaving a long fast and their body desperately craved more food.

So clearly the original Atkins Diet wasn't that good of an idea.

Enter the Atkins Nutritional Diet 2.0... and its own set of rules:

1. High Fat
2. Low Carbs
3. 1400 to 1800 calories per day

Gone is the crash diet approach, but it keeps the high fat and low carbs routine. And like before, dieters still need to be counting calories if they are seeking to lose weight by keeping it between 1400 to 1800 calories. Add in lots of protein, and it basically a modified Ketogenic Diet.

#3. The Canadian Food Guide Diet

If you grew up in Canada, you probably have seen this (or a version of it) before. It is basically a government endorsed diet for Canadians, following the principles of food portions and good nutrition.

The food guide calls for Canadians to eat the following per day depending upon their needs:

5 to 12 servings of grain products, wherein 1 slice of bread is equivalent to 1 serving.

5 to 10 servings of vegetables or fruit, wherein 1 apple is equivalent to 1 serving.

2 to 4 servings of milk products for adults per day, wherein 1 serving is equivalent to 1 glass of milk.

2 to 3 servings of meat / protein products per day, wherein 1 serving is roughly equal to roughly 1.5 eggs (it really depends on the size of the egg honestly.)

So basically a person doesn't need to track calories at all in this diet. They only need to track what they are eating in terms of number of servings.

A person seeking to lose weight and eat healthy could simply have, for example:

Breakfast - 2 slices of toast, 1 large egg, 1 apple and a glass of milk.

Lunch - A ham and cheese sandwich composed of 2 slices of bread with 1 serving of ham and 1 serving of cheese. Plus 1 serving of carrot sticks.

Afternoon Snack - 1 serving of grapes.

Supper - 1 serving of pasta, 1 serving of meatballs, 1 serving of cheese grated onto the pasta, plus 2 servings of different veggies: Broccoli and peas for example.

...

So if you have been paying attention, that is 5 grain servings, 5 fruits/veggies, 3 milk products and 3 protein.

Everything a person needs for a balanced diet, while still being able to have energy, lose weight, and enjoy a rare treat - and it can be customized to suit the person's individual needs.

So how many Canadians actually follow this diet?

Almost none of us. But we probably should be following it. Tracking servings is certainly easier than tracking calories.

6 Apps to Help with Your Fitness Goals

Guest Post.

As everyone knows by now, there are apps to help with every area of modern life. From staying on top of work emails to finding events in foreign cities, the tiny computers that live in our pockets have become essential tools for optimizing daily life.

Health and physical fitness are issues that affect everyone and that a lot of people actively want to
improve, so it’s not surprising that there are hundreds of apps to help you do just that. You should
investigate them yourself and find your own favourites, but the list below is a good place to start.

There are many apps that work well but are designed to function in conjunction with fitness
trackers, and we’ve left those out because, obviously, they only work if you have an extra piece of
equipment (the tracker). We’ve also chosen apps that are especially interactive, since the more
engaged you are, the more likely you are to stick with them.

DietBet

DietBet is especially helpful if you’re naturally competitive or have a penchant for gambling. Choose
a challenge based on how much money you’d like to bet and how long you’d like to participate, and
if you lose a minimum of 4% of your total body weight you’ll win. To keep you motivated, tracking
your progress with weigh-ins that you submit is very simple, and you can read and send positive
messages to the rest of the DietBet community too.

PEAR Personal Coach

The PEAR Personal Coach works with all fitness levels, offering hundreds of different audio workouts led by well-known health and fitness professionals. The voices you might hear include those of Jay Johnson, who coaches the Dallas Cowboys cheerleaders, and Olympian Deena Kastor.

The interactive PEAR Personal Coach app also allows you to determine your VO2Max. This is defined as the body’s ability to consume oxygen during exercise, and gives a good indication of
cardiovascular fitness so you can use the number to track your progress. Find it by putting on a heart
monitor, pairing it with your app, and performing a quick running test.

Sworkit

Sworkit, which stands for Simply Work It, also acts like a portable, affordable personal trainer.
Professional trainers demonstrate all kinds of different workouts, and you can choose from standard
options or customize your own. Just say which areas you want to target, how long you want the
session to be, and explain any other special needs or limitations that you have. More than 200
exercises are randomly combined with interval training, for maximum effectiveness.

CycleCast

Use CycleCast to turn any time you spend on a stationary bike into a fat-busting spin class, delivered
by experienced instructors. Choose the playlist, instructor and class length that you’d like, and get
spinning.

Couch to 5K

If you’re new to the fitness game, Couch to 5K is a simple, supportive way to get things going. I just
30 minutes a day, 3 times a week for 9 weeks, you can get yourself ready for your first 5K race. You
get to choose your own interactive coach who will keep you motivated every step of the way, and
you’ll be able to connect to the supportive 5K community, as well as share your results on social
media.

Pocket Yoga

If you’re looking for a different kind of workout, this app that allows you to practice Yoga any time
and anywhere is well worth a look. Experienced Yoga practitioners have designed all poses and
routines, and as you use the app more you’ll unlock new Yoga “environments” – this seemingly small
reward can keep you really motivated! All poses are clearly illustrated, with detailed descriptions of
their benefits.

Honourable Mention: Charity Miles

Charity Miles is interactive, but in a different way; it uses your physical activity to give back. For
every mile you run or cycle, sponsors like Lifeway Foods, Humana and Timex Sports will donate
money to charity. You get to choose where it goes, from a group that includes Habitat for Humanity
and the Wounded Warrior Project. Take your motivation to get fit to a whole new level of
philanthropy!

Sources:

https://www.active.com/fitness/articles/18-best- health-and- fitness-apps- of-2018/slide- 6

Archery on the Brain

February 14th 2018:

As someone who every year buys several vintage bows on eBay, I know what he is feeling all too well.

Fortunately I also sometimes sell vintage bows, so my collection of vintage archery equipment is in a constant flux from year to year.

In other news, Happy Valentines Day!

BTW, archery lessons for the wife makes a great gift! Maybe give your Valentines an archery theme?

 

How much does genetics effect weight and weight loss?

There are 4 major factors involved in determining a person's weight, and consequently their ability to lose weight when they want to.

1. Dietary Habits
2. Fitness Habits
3. Metabolic Rate
4. Genetics

Dietary and fitness habits basically comes down to the lifestyle of the individual.

• How much are they eating?
• How nutritious is the food they are eating?
• How much do they exercise?
• How intense is the exercises they are doing?

So the number of calories consumed daily, the nutrition value of the food being consumed, the amount of exercise they are doing, and hopefully the exercises being done are intense enough that they get the heart rate pumping harder (a higher heart rate on a regular basis increases metabolism).

Diet, nutrition, exercise and intensity all in turn effect a person's metabolic rate. The faster their metabolism, the more fat they burn.

Thus if a person wanted to they could harness specific foods and exercises that deliberately boost their metabolic rate.

Likewise, the metabolic rate effects hunger, sleeping, stress levels and a host of other factors.

But what about Genetics?

So genetics do effect your body quite a bit, but that doesn't mean you have zero control over your ability to lose weight if you so want to.

Lets look at 5 different genes that effect weight gain/loss, and how you can actually work around that specific gene to invoke weight loss. Note, there is no 1 "fat gene". There are many different genes which affect weight gain/loss, these are just 5 of them that play major roles.

#1. The FTO Gene

The FTO gene acts as a food and nutrient sensor, which affects appetite and hunger, the ability to regulate food intake and how "full" you feel while eating. Scientists have found that people with abnormal variations in this gene have a higher BMI, which effectively means the gene isn't working properly and causes them to overeat.

An abnormal FTO gene is often associated with inbreeding, which is why it is common amongst Amish / Mennonite people. However you may have noticed that the Amish and Mennonites don't have a big obesity epidemic, and this is because they are doing daily chores around their farms - thus they exercising daily.

So how do you fight an abnormal FTO gene? #1. Regulate how much you eat and #2, exercise daily. The recommended amount of exercise if 30 minutes per day, daily.

#2. The PPARG Gene

The PPARG gene affects fat metabolism, including a regulating a special protein responsible both the creation of new fat cells and metabolism the fat later to be used as energy. An overactive PPARG gene can cause too much of that protein, resulting in weight gain and increases the risk for heart disease, diabetes, and stroke.

When people with an overactive PPARG eat more unsaturated fats than saturated fats, their body stores the unsaturated fats as fat tissue. By contrast, when they eat more saturated fats than unsaturated fats, the opposite is true - they lose weight and become leaner.

Solution? Eat more saturated fats. Avoid unsaturated fats.

#3. The ADRB2 Gene

The adrenergic beta-2 surface receptor gene (ADRB2) plays a major role for a protein that breaks down fat. An abnormal ADRB2 gene has also been found to affect your metabolic rate and increase your chance of being diabetic by a factor of 6 (as in you are 6 times more likely to be diabetic). Essentially the gene isn't doing its job, which results in difficulty breaking down fat cells.

How do you combat this? People with this gene abnormality have to workout even harder, so the recommended amount of exercise for people with this is to exercise 60 minutes daily.


#4 and #5. The PGC1-Alpha and Tfam Genes

So many scientists lump these two genes together because they both effect methylation.

Methylation is a chemical process effecting protein conversion, which in turn increases your metabolism. An unhealthy or low rate of methylation slows down your metabolism. The two genes PGC1-alpha and Tfam also effect the creation of mitochondria, which are the energy-creating part of cells. Low rates of methylation have been determined to cause various types of obesity.

Methylation is also affected by age, sex, race, exercise, and diet. So you cannot change your age, sex or rare, but your exercise levels and diet are certainly open to change.

How do you increase methylation and your metabolic rate? Healthy food and intense exercise certainly helps. Aim to be exercising at least 60 minutes daily.


Conclusions

You might think you have specific genes from the list above, but that is not a guarantee. You would need to have your genes tested to know for certain if there were any abnormalities. Also there are other thousands of other genes we did not discuss here, so it is possible you have an abnormality with a completely different gene not mentioned here.

So you may have noticed that people with an abnormal FTO gene only have to exercise half as much people with an abnormal ADRB2 gene or people with slower methylation. Lucky them! 30 minutes per day is only 1/48th of their day. Roughly 2% of their day.

The people with an abnormal ADRB2 gene or people with slower methylation meanwhile have to exercise for 4% of their day.

True, we do sleep 33.3% of the day, but is 2% or 4% of the day really that big of a deal? For the people with a genetic disorder, that 2% to 4% of their day can be the difference between leading a normal healthy life and being obese, so clearly it must be worth it.

Do genes effect your weight and weight loss? Absolutely. 100%.

But if it only takes 2% to 4% of your daily routine to rectify the problem, then clearly exercise and diet is more powerful than genetics. Like 25 to 50 times more powerful.

There are a lot of success stories out there of people who beat their genetics too. Lots of before and after photos too.

Do you know what is even more powerful?

Willpower.

Willpower and self control is the driving force behind eating well and exercising. You decide to make it happen. All you need is a good dose of stubbornness and then you just get it done. Perhaps you motivate yourself using music or you choose exercises which are more fun, which makes it easier to find that needed dose of willpower because you are enjoying the process of exercising.

You cannot change your genetics, but you can beat it into submission if you are stubborn enough.

How to do a Home Fitness Test, without a Personal Trainer

How to do a Home Fitness Test

Further below is a guide for how to do a home fitness test to determine your current cardiovascular, strength and flexibility levels. Doing the tests give you a record of what your fitness levels currently are and what things you need to work on to improve. As years go by you can repeat the test and then compare how well you did years earlier and how well you did now.

Having a certified personal trainer to help guide you through the following process is helpful, but not completely necessary. It is possible to do it without a personal trainer handy, but it is still helpful to have a friend or loved one to help you through the process and record things for you. The friend/loved one will also make certain you don't cheat on the test and are being honest with yourself. As a bonus, they might decide to take the test too because they want to see how well they do.

For example, when I first did these tests I was about 15 years old and in my high school gym class. It was the gym teacher who administered the test and recorded down the results for the whole class. It was how I first learned that I had the heart of a professional athlete because I scored so well on the cardiovascular test.

The test itself is composed of 3 parts and 6 smaller tests, which together give you a record of your current physical fitness.

The 3 parts are:

1. Cardiovascular
2. Strength
3. Flexibility

And the tests themselves are as follows:

#1. The Cardiovascular Step Test

You will need: A large 12 inch high step/chair and a stopwatch / smartphone with a stopwatch app. A clock with a second hand can also suffice.

What to do:

1. Step right foot up on to the step, then repeat with the left foot so you have both feet on the step. Then step right foot down first, and repeat left foot down. Repeat this process quickly over a period of 3 minutes, during which you want to maintain a pace of 24 repetitions per minute.
2. After 3 minutes, sit down on the step/chair and find your pulse. Do not record it yet.
3. After resting for 1 minute, start the stop watch and count your pulse for 15 seconds and then stop the stopwatch. Record your result.
4. Multiple your result by 4 to get your beats per minute.
5. Compare your beats per minute to the charge below.

So for example when I was 15 I scored a 76. That wasn't just excellent, it was the heart rate you might expect of a professional athlete who competes in a cardiovascular sport. I doubt I will score a similar result today since I will be 40 in only 2 months.

#2. The Push Up Test

Doing this test men should perform the standard pushup (hands and toes only) while for women it is recommended doing the knee pushup variant. See Girl Push Ups and More.

Your goal is to do as many push ups as you can while maintaining a steady pace and proper form. There is no time limit in this test, but you must maintain a steady pace doing the push ups / proper form. The moment you lose form or your pace slows, the test is over. (Some personal trainers allow the person to rest - you can only rest in the up position - but I consider this to be cheating as it is very easy for the individual to abuse this option. So if you are doing this at home, you should determine whether you are going to allow yourself a rest period after every 10 push ups or so. I think you get a more honest result if you don't allow yourself a rest.)

Mentally, if you just set a goal of "I am going to do 30 push ups!" even if you only maintain the steady pace part way, you should do fairly well. 30 isn't a big number, but the real challenge is to maintain the steady pace - so it is arguably better to go slowly at the beginning so you don't tire yourself out too quickly, and simply pace yourself.

For some young people doing 30 push ups will feel pretty easy. When I was a teenager I once used my hands to climb up a staircase backwards and upside-down. So basically decline push ups on stairs, but with the added challenge of climbing the stairs. I did it with an audience who thought it could not be done, but I wanted to prove them wrong as I had done it previously and so I knew I could do it.

#3. The Bent Leg Curl Up Test

You will need: It is more comfortable to do this test on a yoga mat, a rug, a carpet or some kind of padding.

1. Lay down on the floor, feet together and flat on the ground, with your hands at your sides. Your legs should be slightly bent.
2. Tighten your abdomen to lift your shoulders off the ground, while moving your hands forward about 3 inches.
3. Return to starting position.
4. Repeat as many as you can while maintaining a steady pace.

Note - This is not a sit up! Observe the video below so you understand what this looks like.


So again, maintaining your pace is the important part.

#4. The Wall Sit Test

You will need: A stopwatch and a wall.

1. Stand about two feet away from the wall, facing away from it with your feet about shoulder or hip distance apart.
2. Bend your knees and press your back into the wall as if sitting on a chair.
3. Aim to get a perfect 90° angle with your legs.
4. Keep your upper body relaxed and shoulders raised so you are not using your shoulder muscles to cheat.
5. Use the stopwatch to time yourself and hold the position as long as you can. Record your result.

Aim to make it to 2 minutes if you can. 2 and a half minutes would be even better.

#5. The Reach Past Your Toes Test

Easy. Lay down on your back on the floor with your legs fully extended, then sit up and then try to reach past your toes.

Lower Body / Torso Flexibility Results

• Excellent - Fingers reach 1 inch or more past the toes
• Average - Fingers reach or almost reach toes
• Poor - Fingers are more than five inches from toes

Note - This test isn't solely a measurement of your lower body's flexibility, it is also a measurement of your torso's flexibility. An overweight person with a large belly for example would be guaranteed to do poorly in this test, even if their lower body was otherwise flexible, simply because their belly is in the way and hinders their movement.

#6. The Shoulder Flexion Test

Standing up, reach one hand towards the ceiling and then bend your elbow to reach down behind your back as if you want to scratch your back. With your other hand, bend the elbow behind your back and try to reach upwards to have both hands meet in the middle. Try to get the fingers to touch or even grip each other.

Repeat the test with the other shoulder.

Shoulder Flexion Results

• Excellent - Fingers grip and interlock
• Average - Fingers touch
• Poor - Fingers are more than three inches apart

Remember to repeat this test for both your left and your right shoulders, taking note of the results of both.

For example, when I did this test today I scored an Excellent with my left shoulder, but only a Poor with my right shoulder. My right shoulder is the one I use for drawing the bow when doing archery, so it is stronger in comparison - and unfortunately also less flexible because the extra muscle tissue interferes with my flexibility. Sometimes a loss of flexibility is a trade-off when it comes to having more muscle.


What to do Afterwards

If you are looking to improve specific areas you could do exercises that focus on building muscle, building endurance, or building flexibility.

So for example if you wanted to score better on the push ups test, a simple exercise to do would be doing 30 push ups every day. And for extra challenge as you get better, increase the number, do decline push ups, incline push ups, headstand pushups, etc.

Then as you progress you can repeat the tests once every 3 to 6 months and record the progress results in a journal or notepad or chart. Whichever you prefer.

The whole point of doing this series of tests is to get an idea of where you are right now and what things you should possibly improve. If you do the tests and then are happy with the results, just keep doing what you are doing. Or for extra challenge, try to improve yourself. Why not?

At what temperature does archery equipment become brittle?

Q

"At what cold temperature does archery equipment become more brittle and more likely to break?"

A

Depends on the material used in the construction of the archery equipment.

Fiberglass (commonly used in bow limbs) becomes brittle and increasingly brittle at a temperature of 0° C. For this reason my personal preference is to never do archery if the temperature is -5° C or colder. (That and I don't like freezing outside when it is super cold conditions.)

Carbon Fibre (commonly used to make arrows) becomes brittle at -60° C. So not as much of a concern.

Aluminum actually becomes stronger at colder temperatures. It is at high temperatures (above 100° C) that aluminum becomes increasingly weaker.

Leather, Feather Fletching, Glues, etc - Honestly, I don't know, but I am going to guess certain glues and epoxies do become brittle at low temperatures and that it varies on the type of glue or epoxy. Leather and feathers I would not worry about. Same goes with plastic fletching, I am going to assume that is pretty durable.

Wood is more resistant but not indestructible. It also varies on the type of wood being used, but the rule of thumb is that the harder a wood is, the more brittle it becomes at lower temperatures. So the problem here is that many longbows (and some other styles of bows) use various kinds of hardwood - and that typically the best hardwoods make really good bows.

Other factors effect how brittle wood is, like the following:

Moisture Content - Because wood contains water, when the water turns into ice it expands - thus damaging the wood itself. The higher the moisture content in wood, the more brittle it can become.

Type of Wood - Certain types of wood, like pine or spruce, are excellent for making structures outdoors because they are more resistant to water and ice damage. However pine and spruce is horrible for making bows. In contrast oak, hard maple, and other hardwoods are great for making bows - but are very vulnerable to water and ice damage.

Oils and Finishes - This protects the wood from gaining additional water content. A well oiled bow is more protected from water damage and mildew, but that doesn't mean it cannot be effected by ice damage from the preexisting moisture content.

Kiln Dried Wood vs Acclimating Moisture - Kiln dried wood has its moisture content reduces and if then sealed with oil and finishes, it will be more resistant to ice damage. However there is a problem... if the wood after it was kiln dried was given time to acclimate to the surrounding moisture content in the air before being sealed - or worse, it was never sealed - then it will have the same moisture content as regular wood anyway.

Treated Woods and Specialty Woods - Some woods are treated with resin to create brandname woods like "DiamondWood" and "FutureWood", like those used by the Bear Archery Co. The resins make the wood more durable and water resistant - and thus more likely to be able to take extreme colds. There is also woods like Accoya®* wood, which is treated with acetic anhydride, which increases the wood's durability, "dimensional stability" (whatever that means), resistant to rot, and makes very resistant to both water and cold damage.

* Apparently adding ® is more or less a requirement when talking about Accoya® wood. It is mostly used for outdoor purposes. To my knowledge nobody has ever made a bow out of it. It would probably be good for making arrows however. If anyone does make arrows out of Accoya®, please email me some photos and let me know how well they work.

Note - Nobody really asked the question, but I felt the topic needed to be discussed and that other people would benefit from learning everything above.

How to become a professional archer faster and more efficiently

Q

"Hello Charles!

I saw you answer archery questions and I have one I am hoping you can answer.

I have been thinking of getting into competitive archery and I was wondering if there was any training techniques you would recommend in order to become a better archer that would allow me to progress faster than the Average Joe (or Jane in my case). Basically I want to stand out and I am looking for ways to do that via training.

Regards,
Angie B., North Dakota"

A

Hello Angie!

Actually there is many different ways to get a competitive edge through training, but what I am going to recommend is a comprehensive approach because your fellow competitors, if they are remotely serious, are probably doing at least 1 or 2 of these techniques.

My impression from what you are asking is that you want to really stand out from the other competitors, and that means doing a lot more than just a few techniques, but instead doing all of them in a more comprehensive manner.

The two most common things competitors do are:

#1. Practice Archery Regularly

Usually 3 to 4 times per week. For some archers this is often the only thing they do.

#2. Regular Non-Archery Exercise

This could be weightlifting, cardio, resistance exercises, yoga and a variety of other methods of improving strength, endurance, balance, posture and so forth. The problem with getting regular exercise is that many people in North America are loath to do it, so it makes sense that a country like South Korea (where regular exercise is more popular and people routinely go hiking in the mountains for the fun of it) wins roughly 75% of all medals at international competitions.

So right there, you can see that South Korea and similar countries where regular exercise is popular already has a distinct advantage that allows them to stand out.

Another problem with archers is that they often think "Practicing archery counts as exercise, so I don't need to do other kinds of exercise."

Thus many archers don't exercise outside of doing archery itself. Unfortunately a lack of comprehensive exercises results in muscle imbalances which actually hinder the archer's endurance and strength. So this idea that professional archers "only need archery to exercise" is a myth.

---

And now we get into the topics that most archers do NOT do, including so-called professionals.

#3. Comprehensive Exercises

So Regular Exercise and Comprehensive Exercises are two different things. One just means regular repetition adding up to a quantity of exercise. Comprehensive means that the exercises you are doing cover a broad range of topics for different purposes.

Above I mentioned the following types of exercises:

Cardio - Specifically things like jogging or swimming, your goal here is to boost endurance and your heart's strength. Your heart controls the blood flow to your lungs, your muscles, your brain... this increases endurance, strength, and reduces mental fatigue. You want to avoid exercises that focus too much on speed, like sprinting short distances. Jogging is more effective because it builds the heart muscles more.

Weightlifting and Resistance Exercises - Your goals here are to increase overall physical strength and endurance. This will have some effect on heart strength, but not in the same way that cardio does. This is why you need to do both. The weightlifting/resistance exercises need to be done slowly so that you can build endurance more efficiently. The beauty of this is that you can target specific muscles or muscle groups, but you also need to building the "whole set" so to speak. If you focus too much on building a single muscle, you won't achieve much results. That is why targeting muscle groups is more efficient, so that all the muscles build up cooperatively. Thus, you also need to be comprehensive in your approach and target all the muscle groups.

Imagine for a moment an archer who only targets their upper back muscles, and does nothing for their chest, shoulders, arms, lower back - clearly will get a few benefits from building up their back, but their back muscles eventually reach a point where it starts compensating for a lack of strength in other areas. This leads to other muscles becoming weaker and eventually a muscle imbalance develops. This can also lead to bad posture and a host of other problems.

Yoga - If you have never done yoga you will never know how tiring it is and how much it uses your own body weight to increase your strength, endurance, balance and posture. Think of the simple push up, which is a common old school exercise for building the muscles in, arms, shoulders, pectorals and upper back. It uses your body weight to create resistance. Yoga follows the same principle, but applies it to a multitude of other muscle groups. In my experience, people who do yoga regularly tend to do remarkably well at archery. (Yoga also has the added effect of boosting mental endurance. There are also Yogic breathing exercises which are handy for archers who want to learn to control their breathing while executing a shot.)

#4. Healthy Diet Habits

This is another thing many archers in North America don't take seriously (and another reason why countries like South Korea have a distinct advantage competitively).

Imagine two archers who do the same training regimen, but the only difference is that one archer has a typical North American diet and the other archer has a healthy diet which focuses on protein, vegetables, calcium, vitamins and nutrients. Which one do you think will have more strength, more endurance and a healthier balance of chemicals in their brain (which effects mental conditioning)?

The obvious answer is the archer with the healthy diet. And because many archers don't embrace a healthy diet, this is one definite way to get a competitive edge over the 90% of other archers who frankly probably have horrible dieting habits.

#5. Reading Books

Honestly, this is very important and I am going to recommend you read the first book most of all.

• Precision Archery by Steve Ruis and Claudia Stevenson. Read the whole book, even the chapters you don't think will effect you. Just read it all.
• The Unfettered Mind by Takuan Soho. This is a good introduction to mental conditioning. The book is actually a series of letters from a Buddhist monk to samurais of the time, and while he talks about swords the same advice also applies to mental conditioning for archers. (Do not read "Zen in the Art of Archery". That book is horrid.)

I have a book titled "High Performance Sports Conditioning", edited by Bill Foran, but I don't think it is still available. Instead I recommend finding a newer book on the same topic of Sports Conditioning. The book I have is basically a big 366 page textbook for athletes who want to do sports conditioning, so you need to be looking for the equivalent.

#6. Sports Conditioning and Training with a Coach

This is unfortunately where money comes into the equation.

Having a coach that can advise the athlete on training techniques, exercises, diet, mental preparedness for competitions... this gives the archer a distinct advantage. A good coach will challenge the archer in new ways that will keep their training regimen interesting, interactive and ever changing.

#7. Start Competing and Learning from the Competitive Experience

You probably won't do so well in the first so many competitions, but your goal here is not to win. It is to learn how to compete and start learning how your mind is effected by the challenges of competition.

I know first hand from competing that you can be winning and suddenly flub a shot or two close to the end because I was not mentally prepared for what to do if the wind suddenly picks up and I am getting tired of holding shots while trying to time the wind conditions. That really messes with your head, trying to time a shot in-between wind gusts while you are tired and you grow anxious... and before you know it, you are stressing out and mess up a shot or two because you are basically having an anxiety attack.

And that is what makes the difference between coming in first and coming in second. Stress and mental conditioning can make that tiny bit of difference on the score card.

The trick I think is to try and remember "It doesn't really matter. Just relax and shoot. Even if you miss, will it really make a big difference to the grand scheme of things?" Because it doesn't matter. Nobody ten years, a hundred years or a thousand years is going to care that you missed a shot.

But competing and learning how to accept that defeat when you almost won, and then learning from the experience will make you a stronger and more mentally prepared competitor in the long term.

#8. Practice in all Weather Conditions

If you practice even on the days when it is cold and rainy, the day will come when it rains during a competition and you will be mentally ready for it. The other archers might not be ready because maybe they never practiced in the rain. But you have, so that makes you the better archer when it comes to shooting in the slop.

Best of luck to you in your competitive career!

Sincerely,
Charles Moffat
CardioTrek.ca

12 tips to stay fit with modern lifestyle

PART ONE

Guest Post by Ryan.

Our modern lifestyle presents a lot of challenges to the health-conscious individual, particularly when you work in a high-stress environment or spend a lot of time dealing with people. Because our work takes priority over a lot of things in our lives, we’re bound to overlook our own health in the pursuit of personal success

 Exhaustion and stress are major causes of declining health in today’s adults and a major cause of low productivity. In order to function at your best and keep a clear mind all day, you may have to make a few adjustments to stay fit. Here’s where to start:

1. High water intake

For a person who works in a physically-demanding environment a small amount of dehydration can cause a significant drop in performance. When you’re moving around all day, you’re using more water than somebody who’s working at a desk; and if you’re not hydrated then your mental performance will be reduced and your body will lose strength faster.

It is recommended that you start your day by drinking warm lemon water as a way to flush out toxins from your body and improve digestion. It might take a while before you’re able to drink the recommended eight glasses of water per day, however you can start out with a few glasses and then gradually increase your water intake to a standard level.

HOT TIP - Watermelon truly is very watery and is a fun way to increase your water intake.

2. Eat breakfast every day

A good breakfast starts you off at a high level, giving you the energy you need to face the day ahead. You need a healthy breakfast to balance your sugar levels and maintain proper weight, and also as a way to prevent food
cravings during the day. Make sure your meals are packed with a minimum of three out of the five food groups. Cereals, whole grain breads, low-fat dairy products, and fruit are good choices. When you take a high-fiber cereal with low-fat milk or yoghurt it can reduce your body weight in the long run.

3. Exercise

As an adult, you should strive to spare 30 minutes of your day to perform simple exercises. Exercise is good for increasing oxygen levels in the blood, burning calories, and rejuvenating cells; which leaves you feeling stronger and refreshed. There are plenty of options for a 30-minute workout; for example you can jog, run, walk, go swimming, or join a gym where you can get help from a trainer. It’s important to stay motivated as you start your daily exercise routine, and you can do this by joining workout groups in your area to meet people who can help you achieve your fitness goals.

4. Follow a healthy diet

Many of us find it difficult to stick to a healthy diet because we’re constantly surrounded by sugary and oily food that makes us feel good. But the dangers posed by eating the wrong food are serious and far-reaching. Your current health is determined to a large extent by the food you eat, so a simple way to prevent disease is to eat healthy meals every day. Vitamins and minerals are the key to a strong immunity and healthy development, and a lack of proper nutrients jeopardizes your body’s ability to ward off diseases. A healthy diet consists of the right combination of proteins, carbohydrates, fruits, vegetables, dairy products, and healthy fats. Remember to:

• Eat light meals
• Avoid biscuits, store-bought cakes, breads, and flour
• Eat more buckwheat, brown rice, spelt, and quinoa

5. Reduce stress

Stress causes the body to release high levels of cortisol which
is fine in smaller doses but when it stays in your blood in elevated levels it
can cause changes in your body. Here’s how the stress hormone cortisol affects
your body:

• It limits your immune system’s ability to prevent diseases and opportunistic infections
• Interferes with your metabolism
• Causes food cravings – particularly sugary and fatty food
• Causes heart disease
• Makes you prone to ulcers, depression, and stroke

Yoga is effective at relieving stress and enhancing blood flow. Simple meditation exercises can help you become more grounded and empowered to face your daily challenges – and if you can spend some time in nature, that
can also reduce stress.

Comfortable Sleeping Positions for Couples

6. Get enough sleep

Sleep allows your body to heal and a regular sleeping
schedule keeps you healthy in the long term. Healthy sleep plays an important role in maintain mental and physical health, quality of life, and improving performance.

The way you feel when you’re awake is determined to some extent by how well you sleep.

Adults need between 7 and 9 hours of sleep to function at their best, and children need even more sleep. A good night’s sleep also improves our learning skills, cognitive function, skills like playing the piano, handling machinery, and making good decisions.

See Also

Sleeping Positions and How they Effect your Health




PART TWO

Guest Post by Angela P.

7. Take up a new sport

Or an old sport you happen to really enjoy. Either way, your goal here is to be outside doing your new sport (unless it is an indoor sport requiring an ice rink or gym for some reason) and getting lots of fresh air while you exercise.

Depending on your fitness goals the new sport might be very low intensity and not require a lot of heavy lifting or cardio.

It doesn't even have to be what most people would consider a sport. Last summer for example I took up paragliding, and when you are up in the air you aren't really exercising (much), but it is definitely exciting and gets your heart pumping. Unloading and reloading the paraglider from the back of a truck, that is the part that requires some more exercise.

And the views are amazing.

So pick a sport you really want to do, no matter how unusual or bizarre, and chances are likely there will be at least some exercise involved. (Sports also reduce stress by giving you a way to relieve tension through activity.)

8. Put more effort into everyday activities

Whether you are shoveling snow (we're in Canada after all!) or vacuuming your home, you can always put more effort into your daily chores. Things like:

• Washing the dishes - by hand!
• Scrubbing the floors, bathtub, sinks, etc.
• Walking the dog.
• Cleaning out the cat litter.
• Cleaning the basement or garage.
• Organizing your closet.

Chores are tiring because oddly enough there is exercise involved. So if you want to be more fit and have a cleaner home, this is oddly satisfactory way of hitting two birds with one stone.

9. Take a Mediterranean cooking class

Okay, so here is a weird thing. The Mediterranean diet is one of the healthiest diets you will ever come across. The problem however is that most people don't know how to make a variety of Mediterranean dishes that are core to the diet.

In North America we've been raised on the "meat and potatoes and junk food" diet and so few parents these days teach their kids how to make healthier food.

Fortunately if you live in a major city like Toronto, there is likely to be cooking classes that offer a variety of healthier options for you to learn.

Examples

• https://notablelife.com/11-cooking-classes-you-have-to-try-in-toronto/
• https://www.blogto.com/toronto/the_best_cooking_classes_in_toronto/

Now you don't have to do a Mediterranean cooking class. You could do a vegan or vegetarian one, or one equally dedicated towards healthier food. The beauty of the Mediterranean diet is that meat is still on the menu, but there is a stronger emphasis on vegetables.

10. Schedule days when you exercise / make healthier food

Part of the challenge of balancing modern life with exercise/sports and finding the time to make healthier food is that you need to do this with the realization that many people forget to do things because they don't make a schedule and stick to the stick schedule.

So if you want to do something and ACTUALLY DO IT, you need to schedule it.

Sports practice every Tuesday? Add it to the schedule.

Cooking class on Wednesdays? Add it to the schedule.

Want to spend one night per week experimenting with new healthy recipes? Add it to the schedule. (Fridays might be a good day to do this.)

Want to spend time with a friend who has similar or identical health conscious goals? Add it to the schedule.

Which brings it to my next topic.

11. Find a friend or friends with similar health goals

Why is this important? Well...

• Jogging is so much more fun if you have a jogging buddy.
• You can take cooking classes together.
• You can take up new sports together and find sports you both enjoy. eg. Snorkeling.
• You can help each other clean up your homes as a way to get exercise for both of you - and a possible bonding experience as you throw out old clothes, electronics, and other junk.
• Doing activities together forces yourself to challenge yourself and push yourself further than you might not otherwise do. This gains you better results.
• A little healthy competition never hurt anyone.

12. Keep a journal of your activities and meals

This works for multiple things.

• Counting calories. People who count calories and keep track in a journal are 4 times more likely to succeed in a diet than people who do not keep track at all.
• You can track your schedule in the journal and actually get things done, whether it be sports, visiting the gym, hanging with your exercise buddy, or doing household chores.
• You can keep track of your weight.
• You can keep track of your personal best scores for weightlifting, jogging times, etc.
• You can write down your fitness goals and aspirations.
• You can write down fitness quotes you find inspirational to keep yourself motivated.

 It does not need to be a special journal made specifically for exercise. Any journal will do the job. If anything I would avoid a special exercise journal because those tend to intimidate people and they end up not using it. A plain journal will do just fine.

What system of shorthand you use for tracking things, totally optional and up to you.