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My 4th article in Archery Focus Magazine

My 4th article in 'Archery Focus Magazine' is now available as of today.
The article in question focuses on portable archery targets, Reinhart Target Balls in particular, and alternative methods of making portable targets. The article also covers the types of activities target balls can be used for and a few tips.

For those people interested 1 year and 2 year subscriptions to Archery Focus Magazine are $32 / $54 USD respectively and include digital access to all previous magazines dating back all the way to 1997.

My previous articles in Archery Focus Magazine include:
  • "Marketing Strategies for Archery Coaches", Archery Focus Magazine, July 2017.
  • "A Lesson in Adaptive Archery", Archery Focus Magazine, July 2018.
  • "Teaching Archery Through Narratives", Archery Focus Magazine, November 2018.

People looking for archery lessons in Toronto starting in Spring or Summer 2020 are welcome to contact me to book lessons. My availability is limited so it is recommended people contact me sooner to get their desired time slots.

Happy New Year! Is 2020 the year you will start doing Archery?

Happy New Year!

I am scheduling this post to go live at 12:01 AM on January 1st 2020.

While I am writing this on December 31st 2019 it is technically already 2020 in Tokyo Japan, so I guess 2020 has already started.

Many people do New Years Resolutions, but personally I started my New Years Resolutions a few months ago.

After all, why wait for January 1st 2020 when you can start your new resolutions RIGHT NOW. Or in my case, back in November.

So what are my resolutions for 2020 (some of which I started doing early)?

#1. Do More Archery.

As a Toronto archery instructor it is a guarantee that I will be doing archery, but on a personal level what I really want is to do more personal practice. More time for me to do archery myself, or possibly while just hanging out with my son or my friends who are also archery fanatics.

For those people looking for archery lessons in Toronto I recommend prebooking your Spring or Summer archery lessons now to get the best time slots which suit your schedule. After all, if you don't get your ideal time slots that will interfere with your goal of "doing more archery".

For those people who have been procrastinating about starting archery, for whatever reason, now is your chance. I provide all of the archery equipment during lessons so you don't need to buy anything. Just book the lesson(s), show up, and be ready to shoot.

#2. Eat More Salads.

My wife and I started doing this one back in November.

What makes it easier is we having been buying lettuce, cleaning the lettuce leaves, and ripping it up into smaller pieces which we then store in ziplock bags in the fridge. Then whenever we want a salad it is very easy to just grab a handful of lettuce from the bag, toss it in a bowl, add salad dressing, croutons, etc and it is ready to eat.

Having the extra steps of having to clean lettuce leaves when you are trying to decide what to eat (and possibly feeling lazy) discourages a person from choosing the salad option. Since they are already cleaned and ripped it makes you more likely to choose the salad.

#3. Write More Magazine Articles.

Okay, this is more of a personal resolution for myself, but maybe some of you out there are also writers.

I regularly write and submit articles to Archery Focus Magazine. Sent a new one back at the beginning of December 2019, so this is another of the resolutions that I have already started.

However I don't want to limit myself to one magazine. I want to start submitting more articles to other magazines, both those about archery and other topics as well.

#4. Publish More Fiction and Non-Fiction.

Another personal resolution for myself. In 2019 I published three fantasy paperbacks. A novel, a novella and an anthology. My next book "The Blizzard's Daughter" is due out March 1st 2020 and is currently available for preorder.

I am hoping to publish four new fantasy books during 2020.

I have also been working on a work of non-fiction, about archery, which I hope to publish September 1st 2020.

#5. Go to the Beach More.

Going to the beach with my wife and son is a fun family activity. We get to build sandcastles, shoot stones into Lake Ontario using slingshots, throw frisbees around, and even swim.

#6. Go Bicycling More.

I own 8 bicycles and I would really like to use them more often. However in my case this means I may need to purchase some kind of trailer for towing my son around with me.

Bike trailers typically range in price from $160 to $800, with many of the mid-range trailers being about $300 to $500.

Now you might think "Gee, that is awfully expensive!" But when you consider a gym membership is about $900 to $1200 per year that it doesn't seem so bad, as this allows you to get outside and exercise with the toddler in tow. (I don't know any gyms that allow toddlers to come exercise with you.)

You can also find used bike trailers fairly easily as parents with toddlers eventually switch to bicycles and want to get rid of their old bike trailer, which is probably in decent condition if they barely used it. So if I could find one half price that is in decent condition that will satisfy our needs.

#7. Take my son Sledding.

In 2019 my wife purchased a red sled for our son to ride inside during the winter. So during January and February of 2020 I want to make use of the sled by taking him sledding. For me this is effectively exercise and an excuse to take photographs of my son.

Hopefully he has fond memories of sledding when he is older.

#8. Do More Chores.

I have a list of tasks I want done around the home.

#9. Take More Naps.

Do chores then take a nap. Sounds like a plan!

#10. Spend Quality Time with Friends and Family.

Something to do in the evenings? Better than staying home and watching Netflix and Disney+. (BTW, I am really disappointed with Disney+. It is very glitchy. It is so bad I would rather read a book when Disney+ starts glitching constantly.)

#11. Read More Books.

I have a stack of books waiting to be read, by a variety of authors.

#12. Work on my cooking skills.

One of the best ways to take control of your health is to learn how to make healthy food. I admit most of my cooking skills however lean towards foods that are fattening / high in cholesterol. In 2020 I would like to learn healthier recipes and learn how to control my intake of fat and cholesterol.

I am not getting any younger. I need to eat healthy.

And so should you. Many of us suffer from a lack of healthy cooking knowledge.

One of the things I do is I am subscribed to a number of cooking channels on YouTube and they show up in my YouTube feed when I watching YouTube. Whenever I spot a recipe that looks interesting I watch it, and sometimes I end up trying the recipes.

Here are two cooking channels I recommend:
  1. Food Wishes
  2. Townsends
Food Wishes is all modern cooking, and includes a variety of healthy and non-healthy options. But learning both are potentially useful as you are still learning cooking skills.

Townends is likewise interesting as it focuses on traditional recipes from the 17th and 18th centuries, many of which are healthy options. Townsends isn't all cooking either. They also talk about other topics from those periods.

Merry Christmas from Cardio Trek!

Merry Christmas!

From our family to yours, we wish you a safe and joyous holiday season.

Charles Moffat & Family

PS. And a Happy New Year!

And for your amusement:

5 Common Mistakes Beginner Hikers Make

Gabriel Patterson, Toronto Fitness Trainer and Experienced Outdoorsman, Discusses
Five Common Mistakes Beginner Hikers Make and Shares Tips for Success

Hiking is a great pastime that can be taken up at any age. Though hiking seems like a simple recreational activity, beginner hikers must be adequately prepared to stay safe and get the most enjoyment. Here, Gabriel Patterson, Toronto fitness trainer and nutrition expert, details common mistakes made by beginner hikers and how to avoid them.

1. Not Drinking Enough Water

Beginner hikers often fail to drink enough water. As a general rule, it's recommended to bring 1 liter of water for every 2 hours of hiking. The goal should be to drink 6 to 12 ounces of water every 15 minutes. You can follow signs of thirst as an indicator of when to drink or use a timer or app to remind you. Be aware that individual water needs vary and can depend on body weight, weather conditions, and trail difficulty. If it's hot or you're at increased elevation, plan on drinking more water.

Water is heavy--over 2 pounds per liter--so what's the best way to carry enough? A CamelBak-type bladder holds 2 to 4 liters and has a convenient drinking tube that encourages the hiker to drink often.

Alternatively, Nalgene bottles can be packed on the side of most backpacks in easily accessible bottle holders. For longer hikes, you can also carry a water filter or drops to refill your water container from a fresh water source safely. Be sure to follow the instructions and research potential water sources ahead of time.

Get prepared for your hike by drinking 18 to 24 ounces of water an hour before you hit the trail. Know signs of dehydration (and overhydration) so you can stay safe, keep your energy levels up, and enjoy your hike.

2. Going Too Difficult or Long Too Soon

It may be tempting to jump right in and pick the most scenic trail. Instead, look at the guides and pick a path for beginners. Pick a distance that's shorter than what you could usually walk comfortably and then work up slowly from there. You know your fitness level best, so be honest with yourself when choosing a trail. In particular, be mindful of hills and climbs in elevation, which can be quite draining, and plan accordingly.

If you go too hard too soon, you won't enjoy yourself as much, or worse, you could risk getting injured. There will be plenty of days ahead to take on more challenging trails and distances after you've got more experience and stamina.

3. Not Dressing Appropriately

While beginner hiking generally doesn't require much special equipment, please don't be caught on the trail in jeans and a cotton t-shirt, which will chafe and trap moisture. Wear thin layers of moisture-wicking clothes meant for exercise. Dressing in compact layers will help you avoid being under or overdressed because you can shed or add layers as needed. Pack an extra layer of insulation in case the temperatures should drop or you get delayed past nightfall.

The feet are arguably the most essential consideration for beginner hikers. Ditch your everyday cotton socks and invest in some high-quality hiking socks. Some lightweight trail runners or sneakers can work on a beginner hiking trail without many obstacles. Otherwise, it can be useful to invest in a well-fitting pair of hiking boots. Whatever you do, never hit the trail with a pair of new shoes. Make sure any shoes are well broken in by wearing them at home, out shopping, or on walks around the neighborhood.

Don't forget to pack a rain jacket in case of an unexpected shower and consider sun protection, including a hat or bandana and sunglasses.

4. Forgetting to Plan for Emergencies

Even if you plan ahead, there is always a chance that something may not go as planned, even on day trips. Packing emergency supplies should be on any beginner hiker's checklist. Well-prepared hikers will have the following in their pack:
  • First aid kit
  • Headlamp
  • Trail map, compass, and GPS device
  • Knife
  • Gear repair kit
  • Firestarter
  • Emergency shelter
  • Sunscreen and insect repellent
Always bring a little more water and food than you expect you'll need in case you get delayed or stranded. Dense "superfoods" such as trail bars found at outdoor stores are great to have on hand should you need extra calories.

Be sure to tell someone not in your hiking group about your hiking plans, including your route, when you're leaving, and when you plan to return. You can also leave a note in your car with this information; be sure the details aren't in full view of potential burglars. Consider bringing an emergency locator beacon as you may not get cell service the entire length of your route.

5. Going Hiking Alone

The best way to gain more experience hiking is to join some more experienced hikers. Buddying up or joining a group can not only be more enjoyable, but it is also much safer. If anything happens, there will be others there to assist you or go for help. If you don't have any friends who hike, outdoor enthusiast Gabriel Patterson recommends checking online for a hiking group near you.

Enjoy Your Hike

Hiking can be an incredibly rewarding and enjoyable outdoor activity. Beginner hikers should not be intimidated by this list but instead feel more secure in being knowledgeable and prepared for their hikes. As you gain more experience, getting prepared will become like second nature.

Archery inside the Eatons Centre, Toronto 1976

The following two photos were sent to me in 2019 from Sheila Brown (seen upclose in the 2nd photo further below), and are from a collection of photographs and news clippings that she kept from her illustrious Olympic archery career.

The photographs were taken by journalist Tibor Kelly in 1976 during the construction of the Eaton's Centre in downtown Toronto.

The photographs were taken as part of a photo shoot in which the archers at least pretended to aim down the length of the Eaton's Centre. It is unclear whether they actually shot any arrows or if they just posed for the camera a few times.

It is an odd piece of Toronto archery history and I am thankful to Sheila for sending me the photographs and news clippings.

Looking to sign up for archery lessons, boxing lessons, swimming lessons, ice skating lessons or personal training sessions? Start by emailing and lets talk fitness!

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