Here’s an interesting video that recently surfaced — features Paul Goodman, strength and conditioning coach for the Chicago Blackhawks, and follows him around during a ‘Hawks road trip to see what a day in his life is like.

One of my favourite things about not being a competitive athlete anymore is that I no longer have to compete (no more smashing my body up and taking 10 hour bus rides are some of the highlights).  It’s also been one of the hardest things to mentally adjust to as well–especially when it comes to training now.

Let me explain a little further.  When I was trying to climb the ladder in the hockey world, everything was a competition, both on the ice and off the ice.  On the ice, there’s obviously the team vs team conflict; but there’s also the individual battles to be better than other individual players on opposing teams, and also on your own.  You want to beat other teams, but you also want to get a lot of points, so you can get a lot more ice time, so important people notice you and give you the chance to move up.  You train as hard as you can in the summers and through the year to give yourself an edge over other players.  So season in and season out, it’s a necessity to be your best. Mentally, I’m glad to be done with that stuff as well.

These days when I workout, all that pressure if off and I don’t have to worry about people getting ahead of me.  I workout to stay in shape, and because I enjoy it.  But as gruelling as the competition used to be, it did do me one favour: it kept me focused on my goal and on track towards achieving it.  While my workouts now are far more relaxed than they used to be, without some of that focus and motivation I picked up along the way, they run the risk of becoming completely unproductive very quickly if I can’t stay tuned in.

If you take one thing away from reading this article, let it be the value of goal setting and motivation in your workouts.  What are you trying to achieve?  Weight loss?  Weight and mass gain? Are you training for a sport? Are your goals long or short term?  And perhaps most importantly, are they realistic?  If I stroll down to the gym once every month and a half in flip-flops, do a set of bench press and bicep curls and then leave, I don’t really have the right to wonder why I have chicken legs and don’t have six-pack abs.  However, if I establish a goal (lose abdominal fat and gain muscle mass, lose x amount of weight, run a marathon, etc) set a realistic timeline of when I want to achieve these things by (at least six weeks), and stick to the parameters of an appropriate training regimen and nutritional plan, those goals will begin to shift from unobtainable to obtained.  And of course, a fitness professional can scientifically lay out the amount of sets, reps, frequency, intensity, time, and type of exercise that is best suited to your specific goals and are appropriate for your body type, and can show you how to execute them all safely.

Another invaluable point about motivation is recognizing what your personal motivational style is.  I always had a difficult time working out on my own, and found I got far better results with a regular workout partner.  Some people love to plug in their iPod earbuds, tune out the world, and dive in on their own.  Some people benefit from a large group setting, such as a fitness class.  Maybe you work best at the crack of dawn, or maybe the evening is your optimal workout window.  The important thing is to be honest with yourself about who you are, and what environment is going to be most conducive of getting you to where you want to be.  Pick your style, and run with it.  If you are unsure, try them all and find out!

That brings me to my last point, which is that working out should be, and needs to be, fun.  If you are not enjoying your training time, eventually you will grow to hate it and not see the need for it at all.  If your workouts have grown stale, change them up!  If you hate the fitness class you’ve been going to for a year, try a new one!  If you’re grown bored of working out on your own, invite some friends along.  Maybe you would benefit from the competitive element of sports, and should take up a new one.  Whatever it takes to keep you off the couch, take a risk and do it.  Don’t be too proud or too scared to try new things, nor to not be any good at them.  Don’t compare yourself to others, compare yourself now to who you want to become.  Changing lifestyles and habits takes work, but it’s got to start somewhere.  Discovering your motivational style, maintaining it, setting goals, and enjoying yourself, are all key factors that will go a long way in spurring you on to achieving whatever fitness goal you’ve set for yourself.

If you need a goal setting or motivational reboot in your workouts, I’d be happy to help.  Come by World Gym Kelowna or West Kelowna today and see me, follow me on twitter, email me, or leave a comment — I’d be more than happy to help you set goals and make sure you reach them!

Hi folks!

Any of you just have your $300 composite hockey stick snap shortly after your warranty also expired? Well, this blog post may be for you. Check out what Integral Hockey can do for you and your stick budget.

-Dave

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Aerospace Technology Takes Composite Stick Repair To New Level 

New Development In Composite Repair Process Saving Teams, Players, & Parents $$$

Canadian business owner, and founder of Integral Hockey Inc., Randy Langille, of Port Alberni, BC, has developed a process in composite hockey stick repair that is quickly becoming the leading-edge repair system in the industry. Since the arrival of composite repair services, stick owners have had to make do when sending their broken sticks in for repair, namely, dealing with substantial loss of flexibility in their sticks – typically affecting several inches on either side of the break, along with a considerable increase in weight. The Integral Hockey repair process involves taking these broken sticks and repairing them applying true composite aerospace technology with the end result – no noticeable change in respect to weight, flex, kick-point and balance. Junior A, Junior B, Triple A Midget and Bantam teams, along with minor, as well as, rec-league players, are reporting no compromise in the dynamics of their repaired sticks, in addition to experiencing the cost-savings benefits. Further details along with testimonials and video clips on the performance of an Integral Hockey stick repair, may be found at the following lnk: http://www.integralhockey.com/media

Integral Hockey’s goal (pun intended), is to provide everyone involved within the dynamic hockey community, whether it be teams, players, parents, etc., from a local to eventual, international level, not only a trusted source in affordable composite stick repair, but in addition, offer superior quality and workmanship utilizing composite aerospace technology. In Langille’s own words, “We have taken a very real problem, solved it with the most high-tech solution on the market, and we’re delivering it at a price that will work for everyone. Something we are very proud of.”

In addition, Integral Hockey is doing their part in promoting a ‘Green’ agenda. They’ve implemented a system taking broken sticks that are beyond repair, and sending them to be ground into carbon fiber powder which can then be reused to manufacture other products, thereby reducing the carbon footprint from these composite sticks that typically end up in a land-fill. Integral Hockey considers themselves to be ‘the ultimate Canadian recycling business’.

Integral Hockey is the brainchild of former aircraft component manufacturer, Randy Langille. Having tested and refined repair techniques for several years during the early days of his manufacturing career, his desire was to use his skills to develop a process that would revolutionize the hockey stick repair industry. Hence, Integral Hockey was born. And, due to the tremendous response the company has already received in the short time since its inception, repair service locations along with franchise opportunities, are now available, Canada-wide.

For general information, or to contact Integral Hockey regarding repair locations in your area, please visit http://www.integralhockey.com. For inquiries on franchise opportunities, contact Gord Piercey at, gord@integralhockey.com, or call 250-710-5895.

Hi folks!
I was recently sent a product to review from the fine folks at SPATS — they make hockey skate foot shields to prevent injuries to players’ feet. As a former shot-blocking winger that was lucky to escape without any foot injuries, I wish these were available to me when I was playing hockey at a level where blocking shots was worth the bodily sacrifice and injury potential.
After installing them, and trying them out for a couple of games, here’s what I thought:
1. Installation — The process to install these onto your skates is moderately labor intense. You have to unlace your skates (if you have old laces with frayed ends that won’t fit back through the eyelets, you may want to pick up a new pair of laces), and then re-lace them through the plastic attachment. This moves two of your skate’s lace points closer to the middle, but did not seem to affect the tightness of my skate. You also have to nut and bolt the shield into your original eyelets — if you’re not all that handy with two screwdrivers at once, you may need an assistant. After that, all you have to do is stick the velcro piece on the bottom of your skate for the shield to clasp onto and lock. Once installed, the shields then easily open and close for skate tightening and loosening.
2. Game Play — My fear was these shields were somehow going to affect my stride, or my ankle flexion and extension. In all honestly, they did not in any way. I skated just the same as I did without them. I didn’t notice them to be a distraction in any matter. I barely noticed them at all, in fact.
3. Injury Prevention — Fortunately (I guess unfortunately, for the sake of testing), I did not receive any direct blows to my feet — that I was aware of. I can’t say definitively whether they prevented a foot injury for me, but as they say, “an ounce of prevention is worth a pound of cure”, right?
4. Aesthetics — Let’s be honest, many hockey players are concerned for their style on the ice, and how an supplemental additive outside of the standard 8 pieces of hockey equipment all  players wear like this will alter their look. The pair I demo’ed was clear, and were barely noticeable, visually. Other players noticed I had them on, and asked about them, so it’s not like they’re invisible. Personally, I wouldn’t choose to put on a colored pair, but they are available, and teams looking to match can take adavantage of that.
5. Price — SPATS are sold for $50.
All in all, this is a solid product. Its advantages far outweigh its disadvantages. Any hockey players looking to prevent future potential foot injuries, or any players who have suffered them in the past, and are looking for a way to beef up their foot protection would be smart to pick themselves up a pair of these.
Read below for some further reading on SPATS and foot injuries and hockey. Also, check out their website http://www.spats.ca/  , “Like” their Facebook page and follow them on Twitter .
-Dave
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Spats.ca is trying to prevent foot injuries and spread awareness by attaching a feather light guard directly over the skate laces. Spats are a revolutionary piece of ice hockey gear designed to stop foot injury. This lightweight armour attaches easily to the skate and allows for quick access to the laces. The high density polyethylene shield can absorb any impact directed at the laces or the inside of the skate boot. In a game where pucks can easily be moving upwards of 80 mph (108.8 if you’re in front of Zdeno Chara’s cannon fire), foot injuries are common.  The art of blocking shots is being taught at all levels. Spats will give you the confidence to make that game saving block.
Every year teams lose the services of players due to foot injuries, injuries that are now largely preventable. Many of today’s foot injuries in hockey could have been prevented with skate protectors. A recent list of NHL players missing games due to foot injuries includes:
James Neal – Pittsburgh Penguins (out for a number of weeks)
Devante Smith-Pelly – Anaheim Ducks (out 4-6 weeks)
Ville Leino – Buffalo Sabres (Missed a month)
Jay Pandolfo – New York Islanders (Missed 17 games)
Richard Park – Pittsburgh Penguins (Missed five weeks)
Colby Armstrong – Toronto Maple Leafs (Missed 23 games)
Bryan Little – Winnipeg Jets (Missed eight games)
Jeff Carter – Columbus Blue Jackets
Chris Pronger – Philadelphia Flyers

Hockey Foot Injury Statistics:
  •     95% of hockey players have had an injury to their foot from a shot or a slash.
  •     78% of players who reported a foot injury experienced bruising and 15% suffered a fracture.
  •     23% who have had a foot injury have missed one or more weeks due to their injury.

Injuries to the foot during hockey are often long standing with symptoms years after,” says Dr. Michael Ball, a leading Manitoban podiatrist. “In my practice, many of my patients who sustained injuries to the feet as children or young adults still complain of symptoms from these injuries to different degrees later in life. Unlike a fracture of the arm, you place two-and-a-half times your weight on your feet to walk and skate. I think that in order to prevent long term problems, any protection from injuries is very important.”

You wouldn’t go on the ice without protecting your shin bone, so why do we play with the bones in our feet exposed?” says Lawrence Parrott, the inventor of Spats Skate Armour.

World Gym in Kelowna and West Kelowna has some pretty good deals/promos going on right now. Worth checking out!

$5000 to refer new members? I'll take two.

World Gym Kelowna, 2339 Highway 97 North (in the Dilworth Shopping Center), Kelowna, BC, V1X 4H9, Phone (250)-869-8004, Fax (250)-869-8005

World Gym West Kelowna, #101-1195 Industrial Rd (on the corner of Highway 97 and Westlake Rd), West Kelowna, V1Z 1G4, Phone (250)-769-4808, Fax (250)-769-4809

www.worldgymkelowna.com

Kelowna & West Kelowna Hours of Operation:

Monday-Friday 5:30 am-10pm
Saturday 8am-8pm
Sunday 8am-6pm

Also, you can check out my friend Bjorn Torgerson squatting 505lbs at the gym if you catch him on the right day.

And of course, you can check out my trainer profile and book a free consultation or (not free) Personal Training sessions with me!

Hi folks!

I was sent this list from Valerie Orsoni — world-renowned trainer,  best-selling author, celebrity coach, and nutritionist; amongst other things. Some more good advice on sticking with your resolutions!

-Dave

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Greetings!

  New Year’s resolutions are a great idea but most of us fail. About 45% of Americans make one or more resolutions each year. Only 8% of people are always successful in achieving their resolutions. 24% (one in four people) NEVER succeed and have failed on every resolution every year. That means that 3 out of 4 people almost never succeed. Among the top new years resolutions are about weight loss and exercise.
TOP 5 REASONS NEW YEAR’S RESOLUTIONS DON’T SUCCEED AND HOW YOU CAN AVOID FAILURE

1. GOING IT ALONE 

Unless you have the thick skin of a shark and the crazy stubborn attitude of a mule, it is extremely hard to stick to a weight loss resolution by yourself. This is the #1 failure reason. If people are not aware you want to change, chances are their attitude towards you won’t change either and they will keep on offering you cakes, cookies and other weight loss resolution saboteurs.

By going it alone, you will also not feel compelled to make any effort and you might collapse half way to your goal.

SOLUTION: PUBLICLY DECLARE YOUR WAR ON POUNDS!   

Create a support group on Facebook, put sticky notes on the fridge, in your car, everywhere, enroll a few friends (not too many, just 2 or 3) who share the same goal so that you feel the support at all times and you have their back like they have yours.

You don’t have to publish your weight but you can publish how many pounds you lost or the % of goal you have reached etc.

2. DEPRIVING YOURSELF  – FOOD AS AN ENEMY 

You have gorged yourself for a few weeks, in fact you haven’t looked at the scale since Thanksgiving! The pounds have crept on your body and have added to your figure. So you starve yourself.  You look at food as evil.

Not eating or eating only one category of food (think high protein diets or mono diets), can lead to very short term good results BUT if you have read the research, the pounds almost always come back.

SOLUTION: REMIND YOURSELF THAT YOU ARE A FOOD LOVER!  

I know it is hard to know that you won’t lose 20 pounds in 2 weeks but think about the next few months. Would you rather lose it quick and see it come back quick? Or would you rather lose it forever? Then learn how to cook, learn how to love food and eat the one that’s good for you, learn one new recipe at least per week. Take a cooking class to learn about healthy recipes or watch online. Food is a positive part of your life, not the enemy.

3. TOO FAST AND FURIOUS  

You did not gain those extra pounds overnight. You won’t lose them overnight either. I know it sounds like a terrible wake up call but it is the truth! Expecting to change your eating habits and exercise routine drastically and instantly will shock not only your system, but your mind too and your stress levels will jump.

SOLUTION – SLOW AND STEADY WINS THE RACE  

Change your habits slowly. Take one step at a time. Lose your extra pounds one day at a time. Make one major change per week and one baby change per day.

For instance:

Week 1: add a freshly squeezed lemon juice + room temperature water every morning on an empty stomach

Week 2: add a 30 min walk on an empty stomach (before breakfast, lunch or dinner, you decide)

Week 3: cut out that daily snack in between meals or stop eating the leftover mac n cheese or other foods on your kid’s plates! 

Week 4: have one 100% raw meal per day ( a raw breakfast could be 10 sprouted almonds, 1 banana, 1 pink grapefruit and unlimited seasonal berries)

Week 5: Try going without sugar for a few days (believe me, it’s not easy. Sugar is in everything!). 

Week 6: Add 2x1h cardio session per week

As for daily baby steps: try a 25th hour (or my version of integrative gymnastics) every day: squeeze your glutes while folding laundry or cooking, suck your stomach each time you go through a door, stand back up 5 times for your chair each time you sit, etc…

4. LACK OF CONFIDENCE   

I cannot do it. I have tried over and over. Or others repeating “you tried last year and it did not work. Or the idea of losing weight or exercising seems like such an incredible feat, you don’t even know where to begin, or maybe you might be genetically programmed to be fat”, etc.

SOLUTIONS:

a)   get rid of your diet saboteurs: don’t let them make you feel you cannot reach your goals because magazines and websites are covered with stories of former obese people who made it. Do respond to the saboteurs comments by “I am sorry if you don’t believe I can make but believe me I WILL and nobody will prevent me from reaching the goal I HAVE DECIDED I WILL REACH”. Chances are those people suffer from lack of confidence themselves or else they would not need to make you feel so bad.

b)   It is hard to stay highly motivated after years of trying BUT losing weight is like living in Hollywood. Only the highly motivated ones who never lose hope make it. You need to thicken your skin and not let others deprive you of your motivation and dreams. Write empowering messages everywhere and don’t you care about what others think: “I can do it”, “by February 14th I will have lost xxx pounds”

c)    Buy an outfit one size smaller and leave it in sight. By seeing it constantly your motivation will stay high and so will your self confidence that you can reach your goal. Try on the outfit each week. You will see your progress. You can also write on a piece of paper a treat, like getting a massage, as a monthly goal. You will be much more motivated when you have rewards.

5. USING THE WRONG MOTIVATION/TECHNIQUES 

Using the wrong tools will use a lot of your energy and yield no results. How frustrating can that be?

SOLUTIONS:

a)   Change your atmosphere! Don’t start your morning at Starbucks with a calorie-loaded drink. Your friends want to do Happy Hour at a fattening restaurant? Meet them for book night or a movie instead and don’t have food and drink be the focus if this puts you in your danger zone. Going to the same places is not motivating and makes it harder to change habits.

b)   Repeating the wrong mantra like “I don’t want to be fat” is not positive enough. Instead repeat “I want to be fit and healthy”

c)    Confiding in and counting on a naturally very thin person who constantly eats rich food in front of you will not help.

d)   Also, hanging out with highly overweight people who don’t care and eat too much for their health is not a solution either because you will be tempted to eat as much as they do. Countless studies have shown how obesity is socially contagious. The solution? Enroll the ones who want to be healthy with you and once your results start showing go back to hanging with your hard core overweight friends. You will even serve a motivation to these people and being so will empower you even more and motivate you to reach your goal faster.

Valerie pink pointingMeet VALERIE ORSONI. Entrepreneur. Mom. Cancer survivor. World-renowned trainer. Best-selling author. Celebrity coach. Nutritionist. Valerie is a major inspiration to the over one million members worldwide on her site www.LeBootCamp.com. She is the first to create an online personalized coaching program which is now one of the leading programs in the world. Her book Le Personal Coach has many fans (including actress Michelle Rodriguez).

You can reach your goals this year by avoiding the most common traps. Valerie Orsoni has been the solution to many people’s health problems. Let her be yours.

To see Valerie talk about her tips, go to:
CLICK HERE!

 Check out her latest article: BodyChecklist is live. Here’s a link to one of Valerie’s stories:
CLICK HERE!

Hi folks!

Below are some good tips from Alexandra Jamieson (formerly married to film-maker Morgan Spurlock) and Topricin on keeping those New Year’s fitness resolutions that were sent my way. Enjoy!

-Dave

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Jamieson (left), not impressed.

While you can’t wave a magic wand and make your New Year’s resolutions come true, there are easy steps to take that will make it easier to fulfill your promise to yourself to transform your health, energy and body.

Topical BioMedics, the maker’s of Topricin Pain Relief and Healing Cream encourages wellness and has teamed with Alexandra Jamieson, celebrity health and nutrition counselor, chef and author of “The Great American Detox Diet”, “Living Vegan for Dummies” and “Vegan Cooking for Dummies” to provide some health tips for a delicious and vital 2012.

1. Get Clear

In order to transform your health, energy and body, you need to take stock of where you are now, what you’re eating and what you want to change.

Write down everything. How you feel when you wake up? What cravings you have? What your diet is like? What is your exercise routine (if any)? What do you like to feel and look like?

2. Get Support

Talk with someone who has been there before. Read the blogs of experts, watch inspiring movies online or listen to radio shows on the area of health that interests you the most. Find a “tribe” of people who are dedicated to making the same changes you want to accomplish.

There is power in joining forces – they’ll pull you along, and you’ll help them at the same time.

3. Make a Plan

Do you want to eat more vegetables? Eat less sugar? Kick your caffeine habit completely? Do you want to lose 20 pounds, or clear up your skin?

What is the first step towards your goal? If it’s eating less sugar, maybe it’s time to learn about natural foods that give you the sweet sensation you’re looking for without robbing your energy (more on that in a minute).

Or maybe you need to throw away the sweets or chocolates lingering from the holidays. Or maybe there’s something in your lifestyle that triggers your sugar cravings that you can address in a non-food-way.

Whatever the issue is, there are steps you can take to make it a non-issue: start brain-storming on what to do first, then what you can do tomorrow, and in no time you’ll be free and clear.

4. Be Seasonal

Use seasonal, local produce as much as possible.

When you eat veggies from a nearby farm, they offer you the energy and nutrients that support you where you are and when you are.

For example, eating iceberg lettuce and watermelon north of the 45th parallel in winter does not support your body in the cold, sunless months. Instead, choose winter squash, cabbage, other hearty wintergreens, and apples and pears that winter over well. These fruits and veggies give you great, fresh nutrition rather than arriving depleted from half way across the world.

5. Sleep More

The human body is built to follow natural rhythms. Our inner body clock, called circadian rhythm, triggers the natural impulses to wake up with the sun, sleep when it’s dark, as well as a host of other natural body processes.

When your natural circadian rhythm is thrown off, due to jet lag or just staying up too late night after night, your body and brain work at half-speed, and your body feels off balance. Years of staying up late and not getting enough sleep during the darker, winter months, makes caffeine necessary, and cravings for sugar more intense.

This winter, try an experiment: go to bed early and wake up early. Get into bed by 9pm and wake up at 4 or 5am. Even a few days a week of this pattern will help you feel more refreshed, healthier, and those intense food cravings will release their hold on you just a bit more.

6. Make Breakfast a Priority

Now that you’re sleeping better, you can wake up earlier and get a good breakfast in your body. Everyone is different and you might need something that your partner or child doesn’t like or desire. Experiment with different types of food for your morning meal, alternating savory, sweet, liquid or combination breakfasts.

You might notice that a protein rich meal keeps you filled longer. Or perhaps you find that a light meal of fruit and herbal tea is perfect.

Try it out and notice what happens during the day with your cravings. Your first meal can determine your energy for the rest of the day.

7. Skip the White Foods

Any white, refined food is going to steal nutrients and energy from your body. This includes white flour, white sugar, and white table salt.

All of these foods are stripped of nutrition, vitamins and minerals, and offer only the jolt of carbohydrate or sodium. Without any supportive nutrients, your body must draw on its own precious stores to metabolize the refined food, leading to depleted energy over time.

8. Sweeten the Deal

Use more naturally sweet foods instead of relying on white foods, candy, and soda for energy.

Include sweet root veggies, fruits and even whole grains to satisfy your sweet cravings.

Sweet potatoes offer carotenoid antioxidant and help your body respond to insulin better. Parsnips are high in silicon and fiber and are high in calcium. Beets are high in boron, a mineral critical for the production of human sex hormones.

Adding daily doses of sweet veggies, you’ll crave less sugary treats, and you’ll be giving your body necessary nutrients for long-term health.

9. Move Your Body Like Your Life Depends On It – Because it Does

Whatever form of exercise you choose: running, walking, swimming, biking, dancing, weight lifting or machines – just move. Daily. As if it were your last day on earth.

If you incorporate anything from the list above you will be on your way to preserving or regaining your health and vitality in the New Year.

Look for Topricin in pharmacies, natural food stores and other fine retailers nationwide, including Whole Foods, Vitamin Shoppe, Vitamin World, Fred Meyer, Wegmans, and other retail stores throughout the U.S., as well as direct from the Topical BioMedics’ online store. To learn more about Topricin, go to http://www.topricin.com.