Posts Tagged ‘lose weight’

 Hi folks! My friend Albert Martens has brought quite a unique event to my attention…. Albert is a running veteran of more than 50 marathons — including some Ultra-Marathons across the Sahara Desert — and now at age 64, his next challenge will be: The Canadian Arctic. And you can join him!

You can follow Albert on Twitter, visit his website, or even buy his book!

***********************

Athletes in Action Canada invites Marathon runners to join us for a Polar Bear full marathon (42.195 km or 50 km) gentlemen’s run in the World’s Polar Bear Capital – Churchill, Manitoba, Canada on November 20th, 2012. It’s the first ever braving the elements and bears marathon of its kind — experience a unique marathon and culture!

Limit of 20 runners accepted. Route to be determined.

Purpose:
The Polar Bear Marathon is a winter-adventure-charity marathon in support of the Athletes in Action (AIA) work done in the Sayisi Dene First Nations community of Tadoule Lake – 250 km west of Churchill. AIA has done baseball camps in 2 different First Nations communities for the past 8 years.    This work is based on volunteers and donations.

Safety and Protection:
Due to the harsh environment, e.g. the weather conditions at this time of the year, we will run in either one or two tight groups of runners – a “gentlemen’s run”. It will be a fun run. We will need to stay together because of the possible presence of Polar Bears, foxes, wolves, etc. Vehicles will accompany us in front of and behind the group of runners for safety reasons & serve as a mobile Aid Station.

About Churchill:

Keep In Mind: When a polar bear catches you and drags you into the water, it doesn’t get cold while you turn into a popsicle.

Called the polar bear capital of the world, Churchill is also known as Manitoba’s beluga whale watching hotspot and is a birder’s paradise. The approach of winter also makes Churchill one of the best places to experience the northern lights. October and November are the best months to see polar bears as they get prepared to move out on the newly formed ice in search of seals. Scientists from around the world have come to Churchill to study the northern lights in the active night sky – Churchill is one of the top three places on the planet to see the northern lights. Located on the edge of the Arctic, Churchill offers the feel of a frontier town with the amenities of an international tourist destination. http://everythingchurchill.com/

Dates: 

November 19th – fly out from Winnipeg to Churchill, MB.
November 20th – run the Polar Bear Marathon. (50 or full)
November 20th – run the Polar Bear Marathon. (50 or full)
November 20th – Evening Awards Dinner (inside without bears)
November 21st – Sight-see Churchill & Study Center
November 22nd – fly back to Winnipeg, Manitoba

Costs:
$2200.00 which includes:
◗ Return flight Winnipeg to Churchill
◗ Lodging for 3 nights in Churchill
◗ Awards dinner, T-shirt and medal

Registration Deadlines & Fees:
$300.00 due before Oct 1, 2012 (non- refundable)
$1900.00 due before Oct.31, 2012
$200.00 suggested donation (Cdn. Tax Deductible)

To register, please contact me using the info below. I hope you’ll bundle up and join me!

Albert Martens
408-2nd Street
Steinbach, Manitoba
R5G 0V5
Canada
Email: aemart@mts.net
Phone 204-346-1345
Cell 204-371-9780

*****************
Athletes in Action (AIA) Canada is a ministry division of Power to Change that focuses on the domain of sport. Sport is the one language that knows no boundaries and sees no distinctions. It unites cultures, transcends values and defies convention. AIA is committed to using the language of sport to communicate the most powerful message of all: God’s passionate love for his children as communicated through his Son, Jesus Christ. It’s a story that’s changed our lives, given us purpose and hope. In Canada our work is a variety of ministries such as the Pro Ministry – Chaplains to the CFL (Canadian Professional Football League), sports camps and tours abroad with soccer, basketball, volleyball, and hockey teams. It is mentoring, training and educating Athletes, physically, emotionally and spiritually. Our home base is in Langley, British Columbia, Canada.
For more information see:   www.Athletesinaction.com        www.albertmartens.com

Try adding this challenging sequence to your workout repetoire! (btw, that’s me performing the circus stunt)

Follow me on Twitter! 

-Dave

Hi folks! I had a few fitness tips passed on to me, and I decided to share them with you too.

Summer’s coming, and that means stepping up your exercise program to get in shape for next hockey season, or staying in shape for the current golf, baseball, football, or whatever sport you train for season, or else just to get the beach body that you want.

Here are some tips for avoiding sports injuries as you increase your exercise this spring from Laurie Towers, top New York City celebrity trainer and CEO of Physical Advantage PC, the sports and performing arts massage center in NYC, along with a few notes I supplemented in [see: Dave’s notes].

==========================================================================
Diet and exercise work hand in hand and one will support the other tremendously. “You can’’t out train a bad diet. To see the results you will do well to honor both of these principles:

Some diet tips to keep in mind:

-Try to make conscious, reasonable choices that will become a lifestyle change instead of just a seasonal one.

-Focus on cutting the sugars, fried foods and alcohol [Dave’s note: There’s 7 calories in every gram of alcohol you consume] out of your diet as much as possible.

-Be mindful of the hidden calories that lurk beneath the labels of ‘healthy’ foods as it comes as a surprise to many that a ‘smoothie’ can have as many calories as two Snickers bars [Dave’s note: that’s more than 300 calories].

-Be sure to eat breakfast within an hour of awakening and to eat smaller portions throughout the day to keep a better balance of energy and keep your metabolism in ‘active’ mode. This will ensure a higher rate of sustained burning.

-Barbecuing is probably the healthiest way to loose some of those extra calories we add to the cooking process – as long as you keep the seasoning simple and low in fat. Use mustards and vinaigrettes as a base for your meats and as a healthy diversion to a fried batter coating.

-When choosing summer drinks, nothing is better for you than Mother Nature’s original soft drink — water. Water is best for rehydrating, offers zero calories, and has a more lasting effect for thirst quenching. It’s okay to enjoy a chilled Margarita now and then, but be aware of the sugars, sodium and calories and enjoy in moderation.

-Consider replacing sugary alcoholic drinks with wines that are lower in calories such as White Zinfandel (the lowest at 80 calories per glass), Chablis and Chardonnay.

Here’s some workout tips to get that beach body you desire:

All caloric burning begins and ends with cardio, but this doesn’t necessarily mean it all has to be boring. Cardio can be a great source of enjoyment during the warmer months.

Once it gets warm outside, you can skip the gym and stay in shape while enjoying the great outdoors.

Some great choices for cardio activity that can help you achieve your fitness goals include volleyball, bike riding, rollerblading and walking/hiking. [Dave’s note: cross-training is a great addition to an athlete’s training regimen — choose sports that operate on similar fundamentals — that is, hockey, soccer, and basketball all are sports that action is continuous in, and are score-as-many-times-in-their-net-and-don’t-let-them-score-on-you games that all employ similar strategies]

For those who want to lose weight NOW to get the perfect beach body, here are Laurie’s three favorite forms of cardio that also encourage some strength training interaction. She recommends:

Rowing: rowing is the best form of cardio in her opinion because it not only burns at a high rate, but it gives a nice little nudge to targeting areas like the back and arms and makes your abs get recruited into some stabilization activity. She points out that nothing is better than a strong core.

Stationary bike: this is another great form of cardio for heart rate elevation and at a heavier resistance. The stationary bike helps to work the quads, hamstrings and glutes out of their winter hibernation.

Treadmill: the treadmill is a great form of exercise that is joint-friendly. The rubber track pad absorbs most of the shock and allows you to change the angle to incline hitting various areas of the legs and glutes.

“Most importantly, don’t forget to take care of your hard-worked body.  “Don’t let pains and strains from your workout derail your chance to get the perfect beach body. When pains strike I recommend that my clients use Topricin Pain Relief and Healing Cream.”

Simply rub this fast-absorbing topical pain reliever on after a tough workout and your muscles will thank you. You can also apply Topricin before activity to eliminate or reduce the risk of injury.

Health is not a luxury – it’s a necessity. Stay focused and motivated to achieve the healthiest and best-looking version of you. Thoughts of health should not be limited to, or dictated by a calendar, or special occasion to prepare for. It is a lifetime investment plan that you will live off happily the more you put in.

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.

Check out Laurie Towers’ Facebook page: https://www.facebook.com/people/Laurie-Towers/632515672

To learn more about Topricin, go to http://www.topricin.com

Ever wonder what it’d be like to have The Ultimate Warrior for your personal trainer? Regardless of how you answered, the band “Asking Alexandria” now knows exactly what it’s like.

Warrior’s routine is ultimately (pun intended) fairly basic— it doesn’t get more elementary than squats, pushups, and running— but given the subjects being trained, it’d be a stretch to think they’d be able to perform much more.

What’s lacking in complexity is more than made up for in intensity and psychology on Warrior’s part — the guy’s real name is Warrior, and probably hasn’t ever been accused of being a normal human (watch WWE’s “The Self-Destruction Of The Ultimate Warrior” for more on that). But if you can cut past the crazy, Warrior is a guy who can get you in the zone like few other people can, even after all these years.

As I’ve discussed before, motivation — no matter what yours is — can often be the difference between accomplishment or failure.

When you train, can you push yourself, or do you need someone like Warrior to beat it out of you?

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!

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

===================================================

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!