Wow, it's been a long time since I did a personal blog.  Hmmm, I wonder why?  Ok, so I've moved from Turkey to Canada, moved from Winnipeg to London, had a baby 2.5 months ago and have been relocating and reopening my business.  Just business as usual right? 

    Those who know me are aware that I believe in practicing what I preach.  I believe in a physically active lifestyle.  I love to eat healthy fresh food and try new things and despite the fact that I was pregnant I don't think that people should lead sedentary lifestyles.  

    You guessed it...I did not stop working out while pregnant.  Oh what a hard road that was!  Don't think that I want every pregnant woman to do what I did...but know that every healthy pregnant woman should stay active and exercising.  I really think that the "condition" of pregnancy is too often used as an excuse to stop moving and start eating twice as much.  Wrong.  Yes, the pregnant population needs a few extra calories...but not more than an extra snack/day.  Yes, it gets harder to move around the bigger you get but it is so worth it in the end!

    Did you know that pregnancy is the leading "cause" of obesity in women?  Yikes!  If you are a healthy pregnant woman who was previously exercising...then continue on and listen to your body to find your limits.  If you lifted heavy weight before you will usually know how to gradually change the weight load.  If you ran you will know if you can continue based on how your body feels.  For your own health and your baby's I would suggest that you stay as active as your energy levels permit.  

    Here are some tidbits about my training and pregnancy:

• Ran throughout this pregnancy but only to 8 months on my first pregnancy.
• Lifted 2-3x/week.  Usually circuits or supersets
• Continued with chin-ups to term and could do 2 sets of 6 reps at 40 weeks pregnant
• I gained about 9kg and lost the weight within 2 weeks of delivery
• My baby girl was born a few days past her due date and weighed in at 8lbs 1oz!

    Tips for training while pregnant:

• Hydrate!!  You will feel bad and get headaches pretty easily if you don't stay hydrated!  Baby needs the fluid environment!
• Have your Dr's support.  If your Dr is aware of what you are doing they can better advise you if any health issues do arise.
• While running watch your surfaces...don't be navigating the icy spring sidewalks...default to a treadmill.
• When lifting, have a spotter for dealing with any heavy weight.
• Be sure to be well fuelled.  The nausea is terrible on an empty stomach and you need the fuel for the workout and for baby!
• Don't be silly and expect your training to make for an easier delivery!  Ha!  We wish...12 hours of hard labour later.
• Do expect that your body will bounce back more quickly post pregnancy!
• Don't let anyone tell you that your body will never be the same after a baby.  It can be and it can be even better! 

Train Smart!

As you can tell, I have not blogged for a while now!  You may be wondering how the half marathon, that I was training so diligently for, went or if the training got harder.

Well a curve ball was thrown my way.  I had built up to 15km on my long runs and was feeling great.  I planned my recovery yet my next long run felt difficult and terrible for no apparent reason.  Why?!?

Well low and behold I discovered I was pregnant.  Whoa!  What to do when you train daily and this type of huge physical change occurs?  Well, I considered doing the half-marathon in Winnipeg Manitoba but realistically could not manage the exhaustion that moving across the world entailed prior to the event!  Not only that, my blood volume, nausea, and fatigue were rapidly increasing.

I managed another 17km run and did continue training between 6-10km runs but bowed out of the half-marathon.  I am sure I will be chomping at the bit to do another one as soon as I am able.  So now I train daily with running and weight training (alternating between the 2).  I will continue to train throughout the pregnancy, barring any setbacks.  The moral of this big change is to go with the flow.  I love to train and compete and will continue to do so while embracing pregnancy, moving and any other curve balls that are thrown my way.  I'd encourage you to do the same to live the healthiest life you can while still living your life!

We have currently moved back from Turkey and are in the process of moving to London Ontario.  Once settled there we will be preparing to open a gym...so we will have lots to keep you posted with.

Watch for more training tips and this month's newsletter (about when to supplement) coming out in a week.  If you want to sign up for our newsletter please provide your email and I'll get you on the list!

Play on,
Kari

So, I'm training for a half marathon but I need my "lifts" as well! While most runners would train 5-6 days/week running, I prefer to weight lift and run.  I also know that my strength and muscle mass will decrease significantly by doing running workouts alone.

Based on the SAID priniciple (specific adaptation to imposed demand) the amount of weightlifting I do can affect my running success.  That is the last thing I want when I love to compete (with myself and others) and really want to train well for the half to get a good time.  So what should I do when my typical training involves 3 runs/week and 3 lifts/week?

Well first, before you say "drop the lifts and focus on the running for the race" let me tell you why I want to keep the lifts while training...

I like to be strong...I like to do more chin-ups than most guys and I like the muscles that result!
I need the muscle mass...not only for health and preventing osteoporosis but also to fill out a body that would be thin otherwise.  And since being a Strength Coach is my profession...then practicing what I preach is my kind of philosophy. 
Furthermore, the weight training can help prevent some of the weaknesses and overuse that can be caused by extra mileage in the running.  Being sidelined by an injury is no fun!

So the question becomes... how to train well and get improvement out of the track training without compromising your success with a different form of training?

Here are some tips that I use to help continue my lifts while increasing my running volume and intensity....

1. Plan your splits.   This means that when you are lifting you plan what body parts you are working around your more difficult runs.  For instance I try and do less leg work on the day before my longest and hardest run.
2.  Stay on a regular workout routine.  Stick with a program that your body is familiar with or programs you have done in the past so you know what to expect.  You don't want your body struggling to adapt to a new routine when it is already tired from increased running.
3. Do cut the frequency of your weight training as you approach your race.  Within 3-4 weeks of your race you can cut your lifting to 2x/week to allow you to focus more on the running and promote greater recovery for your body. 

These suggestions are based on my kind of training schedule but can be adapted to those who lift more often or do other types of training more often (rock climbing, club volleyball etc).

So train for that upcoming event with planning, focus and committment and maintain your muscle mass too!

Train with purpose,
Kari

Wow!  What a tough workout!

Today I did a track workout here is what it entailed...

• 2km jog warm-up
• dynamic warm-up
• 200m hard: 1 min rest, 1200m hard: 90 sec rest, 200m hard
• repeat that 3 times with 4 min rest after the sequence
• cool-down stretch

This workout took about an hour and by the last hard 200m I maxed my heart rate....190 something bpm.

Why on earth would I do such a thing you ask?  or maybe you're saying "right on that's my kinda workout"!

The reason I have jacked up my training (3-4 hard runs/week and 3 lifts) is to train for the Manitoba half marathon in June.  Now I certainly don't have to train this hard for a half.  I could continuously increase my km distance and build steadily for the race.  Well I am building steadily but at a much higher itensity!  I want this because I want to beat my PB on my half marathon and if there is one thing I have noticed over the years-it is that gettin older does NOT make it easier.  To accomplish a PB again takes more work, more dedication and more committment! 

Why bother?  Because I am continually curious at what can be accomplished.  If I accomplished a certain feat I am boosted, happy, and rewarded...for about a day.  Then I am somewhat bored because I want to know what is next.  If I get too bored and simply continue with the day to day training that is part of my life ....then where is the excitement?  I like to live well, train hard and stay stimulated.  Racing is a perfect way to encourage those actions! 

So if you want to feel the adrenaline and get out of your comfort zone, sign yourself up for a race!  The committment helps to keep you on track with your training and nutrition and adds a great boost of excitement to your life!

Stay tuned for how to survive soreness while training!

Train with purpose,
Kari

So, I went to a brand new gym!  I was looking at it with a friend and since I am a gym owner (of a much lower scale) I thought I would check out what a new facility contained.

Wow, what a bag of mixed thoughts!  Impressed and disappointed all at the same time. 

Let me set the stage for you...this gym is an entire building of 5 floors.  It was meant to be a small hospital but plans fell through.  A former athlete decided to open a gym in the available space.   It is within a 5 minute walk of a park that is home to acres of green space and a well maintained 1850m tree covered track.  hint hint.

I'll bet you are dying to know what is in the gym!  Ok, I'll outline each floor...

Outside patio has table tennis, and tabled seating areas. Walk in...locker rooms, showers and toilets.  Nice. Marble floors, cool clocks, lockers and accesories. 

Next floor (via stairs or elevator-you pick)... CARDIO.  The latest in Technogym treadmills steppers and ellipticals...lots of $$!

Going up... some rowing ergometers, and a series of pneumatic equipment.  Pneu..what?!?  Hydraulic looking cylinders that control the resistance on the machine.  The down side is that they are not functional at all for real life.  The up side is that when used they induce little to no soreness due to little or no eccentric contraction.  Great for the person who hates exercise and stops at any hint of next day pain.

Yet another floor...this one has some Technogym machines.  All of your basics but with a nice little gadget that allows you to put in a memory card to count your reps and remember your load for next time.  Ya, I know, gym rats can be muscle heads but now we don't have to think at all!  This floor also has the free weights.  Not much room for the most important stuff!  Such a pity....no real squat racks (just a smith squat) and not even a chinup bar.  Boooo.

Moving up...this floor has a room full of spin bikes (the class where you really use your imagination) and another room for martial arts training.

Nose bleed section...this floor is for the aerobics training.

If you are not lightheaded yet, you go up another floor to the roof for the juice bar, lounge chairs and jacuzzi in the sunshine.

I have to admit.  The building is cool and idea could work for a lot of people.  BUT it is called a SPORTZ club.  Are you kidding?  There is next to nothing that could properly prepare someone for any sport. 

Before you sign up to be the newest member of the fanciest gym ask yourself a few questions...

Will I actually go often enough to get my money's worth?
Is it an environment that I want to be in?
Can I commute more via foot or bike versus car to add activity in my life?  Or take the stairs at my gym vs the elevator ....honestly!
Do I have access to green space to get more exercise outside? 
If I talked to some friends could I organize an exercise group?
Can I do more exercise or sport with my family and set an example?
Do they have professionals that can tailor programs for me? 
Do I want a body that is the product of a machine or one that is fit, functional and adaptable?
Will I enjoy my time there doing something good for my body or am I looking for a social scene?

I am certainly not discouraging you from joining a gym!  I always have access to gym for all of my lifting needs.   I want you to consider what the right environment for your needs is.  Don't hop onto a new gym like a new fad that becomes tiresome in a month.  Choose a gym or training strategy that fits your health needs, lifestyle and can get you toward your goals.

Train with purpose!
Kari

Whoa...I know, I know!  You think I'm off my rocker right?!?  Don't worry I don't have a complex or think I was too big or anything like that.  But yes, I went on a strict diet for 6 weeks (some days were better than others).  Why, you ask?

The biggest reason was to see if I could do it.  Secondly, I wanted to gain some muscle mass and lose fat mass.  Thirdly, I wanted to feel what so many do when they are in a negative caloric balance (hungry enough to eat dirt) while trying to lose weight (walk in some of my clients' shoes)!

The reason I have never really dieted is because I always train.  I have basically been training regularly for 20 years.  Don't guess my age.  My weight has flucuated minimally and I really only gained weight twice in my life (pregnancy and during a year of not taking care of myself).  Essentially, I am the same weight I was in high school but better body composition (more muscle and less fat).  The other factor is that I generally eat healthy.  I don't drink pop, or eat fast food and I eat fruits, vegetables and lean meats every day.  I don't eat white bread or white pasta and I love nuts and different sorts of beans.  So, you ask, why was the diet so tough?

This was not a diet for someone needing to lose lots of weight.  It was a diet to get ripped (lose fat and maintain muscle mass).  It really was for people who already eat healthy and are at a healthy weight but want to be leaner.  Think body builder or fitness competitor.  This diet involved 4 meals per day of equal calories and based on my size (I'm about 165cm and 51kg) the grams of protein, carbs and fat were high on the protein and fat (very specific #'s based on body weight) and ridiculously low on the carbs (but I was eating lots of veggies with every meal).

Anyone who knows me knows my weakness for sweets!  I generally think that chocolate is its own food group that should be consumed with every meal!  In order not to lose my muscle mass I was training 6 days /week (normal for me) and supplementing with creatine, and branched chain amino acids, fish oil and my usual multi vitamin. 

Some days I was so hungry I felt ill.  Other days I felt so amazing in training because I was getting leaner.  On the re-feed days I ate whatever I wanted without going over board and typically gained a kilo over night!  It was chanllenging to say the least.  Plus I was wussing out and only doing 6 weeks not the 8-12 recommended!  My family was supportive but sensitive about what they were eating in front of me (maybe it was the way I was watching them eat a sandwich) and during the evenings I could literally be salivating to eat a tiny bowl of yogurt and a few nuts.

So how did it go?  I started at 15.4% body fat and after the first 2 weeks I was at 13.8% body fat.  I lost about 1.5 kg but was lean and the body comp was more important to me.  I did not get the final body comp but I probably finished around 12% body fat.  

Because I felt so good and I love to train hard, race and be healthy...to me it is worth the occasional diet or short term restriction to keep my body fat between 13-15% for life.  Because I was eating so cleanly, my mood was generally better, after the first 2 weeks I had more energy, I had less pms symptoms, and my strength and running improved.  

I am certainly not telling people to go on diets...typically I do not advocate most diets. The point I would like to make is not to put the cart before the horse.  Do not think that you should restrict your calories to lose weight if you don't even eat healthy in the first place.  The first step everyone should take is making healthy choices at every meal and eating less of the foods that aren't really foods (all that processed crap in the middle of the grocery store).  I know it is tough with all of the unhealthy options out there but here are some ideas from people who practice what they preach... 

One of my best friends has a rule in her house for her children...they eat vegetables before every meal.  The kids have been doing it all their lives and it is normal for them.  
My father still plants his own garden every year and feasts on all of the veggies in the summer and throughout the fall.  
Many athletes I know have a healthy pre-game meal ritual that makes them feel ready to play mentally and physically.
As you know, my vice is sweets.  I have a rule of not buying the preserved junk in the stores when I can bake something much better and healthier at home.  Also, I use little to no white flour in anything I bake.  

I don't believe that deprivation is the path to a healthy lifestyle but I do believe it is warranted on occasion when over eating and too many processed foods have been the norm.  Then DO deprive yourself of the chips, pop, candy, alcohol etc. and don't deprive yourself of the colourful fruits and veggies (pomegranate, oranges, avacado, tomatoes, redpeppers, berries, spinach are some of my faves) that will do great things for your health. 

Bottom line... eat well, your body will thank you.  My 6 weeks of deprivation gave me a greater appreciation of the foods that I love that are really good for me.  I love how we eat (my family).  It is varied, healthy, allows room for the occasional treat and always leaves us looking forward to the next meal.  Enjoy what you eat so that it brings you health and satisfaction! 

Fuel your body like it's a ferrari...premium please!

Hi all,
This exercise has been one that I give a lot of athletes!  It seems like nothing (looks easy) but really can be tough for those with tightness in the front of their shoulders and chest. 

It is great for the middle trapezius fibres and Rhomboids.  It also targets the shoulder external rotators and is great for any athlete who needs to maintain good shoulder balance and stabilization (which is key to keep shoulder power). 

So get to it volleyball, tennis, swimming, basketball, baseball athletes!!

Wallslide exercise

Train on!

Kari

How to "keep it real" when it comes to your training! Keep training when you feel like being a couch spud.<< MORE >>

Happy New Year all and welcome to January's Tip of the Month!

 

     Here's something every player can do before practice (once you've got the net set up) with anyone else who's shown up early.  It's a game called Short Court.  You can vary the rules but the basics are these:  Play 1 on 1, 2 on 2, or 3 on 3.  Define the court using one sideline, the 3 meter line as the baseline and make the court 3 meters wide per player.  So if there is just you and a friend you're playing on a 3X3 court, if you have 3 per team use the entire 3 meter area.  If you want to work hard with 2 players you can use the full 3 meter area as well. 

      One side serves to start it off, and you have your normal three contacts to use, except there is no jumping allowed!  You've got to tip, roll or wipe your opponent's hands to score.  This game is great to work on your reactions, ball control and court awareness.  Playing one on one you can decide how many contacts you want to use when you play, but normally go with either one or two.  Playing short court can help your game by teaching you to tip and roll effectively and using these shots as WEAPONS, instead of a bailout when you don't have the set you want in a match.  

     Playing short court can get pretty competitive, so make sure you don't burn too much energy before practice really starts!  So grab a partner and challenge some teammates to a game the next time you're sitting around, waiting for practice to start. Pretty soon everyone will be showing up early!  Until next time...

 

Paul Duerden

Hi Everyone,
Happy New Year!

For those waiting for the January Newsletter...it will be combined with a February letter.  It will be all about weight loss.  The delay is due to traveling across the world, revamping the look of the newsletter and really riding out the resolution frenzy.

Speaking of resolutions, I try not to use that term.  I like to make my yearly goals and one of them this year is to personalize my blog more.  I have used this blog mostly for newsletters and training tips which I will continue to do so but now I would like to share more about training, my struggles and hopefully it will help people out there understand that even the professionals struggle with exercise, health and keeping everything balanced. 

After Christmas our family got an new puppy.  She's a husky and loves to run.  My kinda dog.  I want this dog to be able to train with me. I have most often had to train alone due to my hectic schedule (how can I find a way to get a partner to fit that?).  My favorite training partner is my fiance Paul but careers do not permit us to train together all of the time.   My 13 year old dog just can't run anymore! 

No, I don't expect my Husky Cherokee to be able to spot me on a lift but a running buddy would be nice.  So far she can run over 1 km at my pace but it's a little scary having her off leash.  She is 4 months old and we live in an apartment in Turkey so this exercise for her is a must and we live across the street from an awesome park (almost 2km long track).  She is just in training but my hopes are to be able to use her for overspeed sprints and motivation! 

If more people can use their family dog for more activity (walking, running or whatever) then maybe over half of Canada would not be overweight?

Food for thought
I'll keep you posted as to how the training goes.
Train on.