Hats Off to the OPA Team and Athletes!

Of course I was up much earlier than necessary this morning but I feel great nonetheless! At last night's meeting I had a chance to learn a little bit more about the OPA and listening to the team speak you understand why you're greeted with “Welcome to the Family”. Regular people with great achievements in the industry. Why “regular” people? Because they are open, approachable and here for the athletes. They are passionate about the sport. They get it and they are individuals who make a difference. And then there's  Stephanie Worsfold's infectious smile - the constant reminder to have fun! Something else that really struck me was looking up at the panel and seeing a mother holding her new born. A few seats down another expectant mother. How great is that! As a mother and competitor I am so proud to see this. Anyone who has participated in this sport understands that raising a family, running a home and business while competing – not easy! Every athlete has their own personal story. What connects us the hard work and dedication to get here. And I'm here to enjoy the ride, every step of the way!

enjoy yourself in good health and fitness/gena

20 Days to London!

Photo: Rick Oliver Photography

In 20 days I'll be driving to London for the GNC Stephanie Worsfold OPA Natural Provincial Qualifier .  It's been two weeks since my first competition at the 2013 GNC Live Well Stratford Championships and in this short time I've had a chance to get into a better place in my heart and mind. When taking on challenges I would quite often just put my head down and plow through without coming up for air.  This time I'm breathing and it's a far better approach.  There's more clarity and perspective and with that comes more balance.  Which means I'm smiling more.  The day after Stratford I knew I wanted to compete again.  Not everyone understands. And that's ok.  I am going by what I feel.   

Life has taught me that at any given moment we can be our own worst critic or best supporter. Our biggest obstacle or the main force that propels us forward. People can help you, teach you, guide you but only you can make it happen.  You.  Take on the challenges that come your way.  Try. You can start with that small glimpse of desire that you've tucked away in the corner of your heart in order to keep you in your safe place.  Decide to risk fear and failure for the satisfaction of knowing you did it, regardless of the outcome.  Go for it - I'm rooting for you every step of the way!

Enjoy yourself in good health and fitness/gena.

Final Night Before my First Competition...

While working towards this competition I wrote on a few different occasions. Going back and re reading everything now the different phases are evident. Just before my 43^rd birthday I decided I was going to do this. It wasn't clear why though. Why would anyone work for 2 months only to be judged by a panel of strangers in a matter of minutes. One thing I will say for certain; when you go into something physically and mentally challenging know in your heart you are doing it for you. And know that you really want it because at some point self doubt will creep in and you may want to check out. Quite often memory fails us of that initial enthusiasm.

I believe when you are reaching for new goals and challenges it's important to surround yourself with like minded individuals. Simply, if you want to run faster run with faster people. Truth is your goals are not everybody's concern. You're not always going to hear what you want or even what you need. You may also see some raw truths that seem hurtful but perhaps at a later date they may offer value. Life does continue to go on around you. So here I am – one night before competition. I'm better today than I was yesterday. I've had feelings im comfortable with and others I'm not. Keeping perspective wasn't always easy and neither was keeping it all together. But I am at peace and excited and that's something I'm absolutely cool with!

When I look in the mirror I see the results of what I feel internally. We can glamourise a healthy lifestyle and leave it all to vanity but it doesn't come down to that. Transforming your body comes down to intensity, drive, passion. It's a desire to defy and the will to get truly uncomfortable. It's feeling alive. Its complicated at times and simple at others. If you feel all these things – they are real. Take it all in. I am satisfied with where I am because I have worked hard and gave it my all while still trying to maintain “normal” with family, home and work. Trying to fit it all in meant some late night and even earlier mornings. Moments of highs and lows. Moments of exhaustion. And guess what – that's OK!  That's life. It's not perfection. It can be messy and everything maddening and amazing all at once. I see moms and dads, grandparents and people of all walks of life changing their life through their health and fitness. And that's just awesome.

I hope you are working towards the goals you set out for yourself this year. I hope you haven't given up. You have to keep going to do your best, to see your potential. And in the simple act of going forward you will find fulfillment – in the words I WILL NOT GIVE UP. You can do it!

Enjoy yourself in good health and fitness./gena.

The Story of Little Bicep (A True Story)

Change versus Sacrifice

I recently worked with a gentleman who dropped a few pounds, increased muscle mass and lowered his body fat simply by eating clean and working out. We set out some guidelines but nothing major as far as lifestyle changes were concerned.  I mean it when I say nothing major. There was no rabbit food, counting calories or food tracking. Frankly I haven't met a man who would even consider doing any of the above.  It didn't happen instantly but within a few weeks the weight started to come off.  The body caught up to the efforts.  So later that day while chatting with a friend they declared that they, along with 90% of the population, are not willing to make any more sacrifices.  And it struck me - SACRIFICES.  And this is where perspective matters.

When it comes to losing  fat and getting fit some think "I don't want to make sacrifices"....as in sacrificing the ease of familiarity, comfort, TV, couch, junk food - while someone else might think "I want to make CHANGES..."  This approach is far more optimistic and allows room for "gains"; gain in energy, better mood, developed physique, strength, improved attitude and even getting some sexy back.  It's definitely easier to stay where you are. You have to ask yourself - do I really want to make the changes. Instantly we say yes but quite often we want to see changes without making changes.  But time has shown me that as long as where we are feels better than having to get off our ass - we won't change. Only when we start to feel worse than the work necessary for change do we actually change.  So perhaps the real question is "What have I sacrificed by remaining inactive? unhealthy? overweight?"

Once we acknowledge the sacrifices of an unhealthy lifestyle, we can then set out some healthy lifestyle changes to help us be our best physical self.

Enjoy yourself in good health and fitness/gena.

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Exercise Success. A "Before and After" True Story.

The Benefits of Rolling

I recently picked up a new foam roller which is designed for myofascial release.   "Myo" refers to muscle and fascia,  in the most simplified way, can be imagined as a 3D net or web of connective tissue. The most superficial layer is underneath our skin, covering our muscles and stretching over our entire body. Fascia also runs to deeper levels and essentially helps to keep everything in place.

If I could carry my massage therapist in my pocket I would because I believe massage is the best form of myofascial release but unfortunately massage is not always a viable option.  That's where self treatment through foam rolling comes in. Whether its through injury, repetitive movements or even lack of activity and flexibility we develop "knots" and pain in certain areas of our body that eventually compromise our movements and range of motion.  With the foam roller we basically use our body weight to roll over sore muscles. And if done correctly the result is heavenly.

When I was new to foam rolling I started off with a basic inexpensive roller and found it served it's purpose but wore out quickly with consistent use.  There are various types and densities available but most recently I purchased the RumbleRoller.  The RumbleRoller comes in two densities - Regular (blue) and Extra Firm (black).  Many rollers have a smooth surface but what I like about this product are the large and dense bumps.  As you roll over the surface it feels as if you are kneading your muscles so it's not a smooth ride.  This is especially great on trigger points.  I do caution you though that it can be painful so it may not be for everyone.  The roller also comes with a picture instruction guide which is informative and helpful. 

There are arguments and theories about whether or not we should stretch before exercise. Through my personal experience I feel better and notice greater range of motion when, prior to exercise, I roll over trigger points and hold for a few seconds until I feel some release.  I then continue with a dynamic warm up.  When muscles feel tight an imbalance exists so rolling allows for more balance when muscles contract and relax during a workout.  Engaging in exercise with compromised form may be an injury waiting to happen.  I always stretch post workout and I often get on the roller later in the evening when there is some time to relax.

Working on the roller is not always easy and can be challenging for some as it does require arm strength for certain exercises.  Body composition is also a factor.  I recommend that you always try the roller before you buy it. The idea is to feel better once you're done so knowing your body and understanding what we call "good pain" and "bad pain" is important.  Bruising is not a good thing.  Like most things, if you continue to do them on a regular basis they will become easier and you will feel better overall.

Enjoy yourself in good health and fitness./gena. 

Exercising With The Medicine Ball, Ropes, Water Log and Sand Bag

Working with both the sandbag and water-log is a full body workout and great for strength, endurance and power.  As the water travels back and forth you are forced to use your core to maintain good form and balance. Similar to the water log, the sandbag is also unstable. As the weight shifts, lifting, stabilizing and lowering make for a challenging exercise.

If you've ever worked with ropes the muscles in your hands and forearms might feel like jello within minutes. They certainly help strengthen your grip and rope battling moves are great for conditioning. The sheer weight of the rope is enough to get you sweating. Your upper body will feel the work and you will definitely feel your heart pumping as you toss the rope back and forth and make rope waves. Good form is important to avoid lower back strain.

Finally the med ball comes in various sizes and can be used for an endless amount of exercises. By adding this weighted ball to any move you instantly increase the difficulty of the exercise, engage abdominals and work on balance and coordination.

Enjoy!

Intervals on the Stairs

With nothing more than a few minutes and a set of steps you can get an awesome heart pounding interval workout! Do each exercise for 20-30 seconds. Rest up to 30 seconds between each exercise. Repeat the cycle from 10 - 20 minutes in total. Enjoy!

Trust

Trust. It's a big word. Not for lightweights.

We trust in people.

We trust in ourselves.

We trust in God. The light. The universe.

We trust in our bodies.

But trust carries risk. When we trust do we assume that things won't change.
People won't change.  Our beliefs won't change.  Our circumstances and needs won't change.

Life won't change.

And change is one thing you can trust. Trust that it will happen.

Or should that not matter when it comes to trust.

Is trust absolute.

If I train I trust my body will carry me through.

If I respect my body I trust that it won't betray me.

If  I'm faithful to the habits that are necessary for a healthy and vibrant body I trust that the result will be just that.

But I'm aware.

Aware that my body may not carry me through. My body may betray me.

But nevertheless I continue to trust.

Trust in the pounding of my heart against the walls of my chest.

Trust in the discomfort of challenge.

Trust in the sweat that drips down my back and the weight that suddenly comes off my shoulders.

Trust in the movement of my arms and legs and the strength I see when I look in the mirror.

Trust in the dedication. Trust in the lessons I've learned and the person I've built.

I trust in exercise and all its amazing side effects. This is one thing I know for sure.

Enjoy yourself in good health and fitness/gena.

Stability Ball Exercises Glutes and Core

Yes summer is here and that gives us lot's of reason to stay on top of our workouts! I love exercising outdoors and today I had some fun working glutes and core on the stability ball. Give it a try let me know how you do!

Muscles and Air Miles. They're Similar.

Muscle. You work to build it and continue to work to keep it so if you don't respect it, it won't stick around. Further, we believed that as we grew older we would experience a decline in muscle simply as a side effect of aging. Not so say recent studies by Dr. Vonda Wright. We've all heard the old saying Use It Or Lose It. We hear it about our brains, our Aeroplan miles and yes, our muscles. If you've done any sort of resistance or cardiovascular exercise you might have noticed that once you stop so do many of the benefits. Simply - the benefits seize from a lack of use. Imagine that.

So this study by Dr. Wright is supported further by a group of scientists from the University of Western Ontario who had similar findings. This is definitely something to get excited about. Until now we've expected to lose muscle at about the age of 40 but according to these findings we don't have to become heavier and weaker. It seems that a very important factor had generally been ignored when studying the decline of muscle with age: subjects had generally been sedentary. This is not the case today as we often hear of amazing feats by those in their golden years. So how do the muscles of our older active adults weigh against those who are decades younger? Well after performing a series of strength and fitness tests and also conducting MRI scans ''...neither leg muscle size nor strength declined significantly with age among the subjects, suggesting that regular training had warded off the muscle-wasting effects of aging. The sample MRIs showed virtually indistinguishable quadriceps in a 40-year-old triathlete compared with a 70-year-old triathlete. In contrast, the quadriceps of a 74-year-old sedentary man were shriveled and enveloped in fat...”

So of course this got me thinking. When it comes to our physical abilities and expectations should we stop looking at our age? What if we removed the expectation that we will continue to decline with the suggestion that what you can do at 40 you can do at 70, 80 and beyond! Think of people like octogenarian Ed Whitlock and centenarian Fauja Singh who are setting world records. Perhaps we simply need to put ourselves in environments to succeed with the only pre-existing notion of - You Will. It's Possible. Age is Just a Number.

Ernestine Shepherd, 73

But of course as wonderful as all this is there is a caveat. Although the legs of these individuals were almost indistinguishable, there was decline in other regions of the body. It may suggest that no one type of exercise alone will give you the best results. Variety is just as important as full body resistance training. Just consider that 73 year old grandmother, Ernestine Shepherd, is bench pressing 150 pounds, curling up to 20 pounds and runs 80 miles per week. So hit the gym, grab some weights and the next time you find yourself blowing out candles know that the number of candles say one thing but your muscles say another.

Enjoy yourself in good health and fitness/gena.

Interval Training, At Home Full Body Workout

Do each exercise for 30-45 seconds
Rest up to 30 seconds between exercises
Run through the sequence x5

The Push Up. Everyone Can Do It!

 

I love basic movements that work multiple muscles and offer major benefits – without equipment. Which brings me to the beautiful push up. Yes I know beauty is in the eye of the beholder but I'm certain you will appreciate this functional move once you get a handle of the biomechanics. And I like to think you'll remember me when you're 92 and strong enough to push yourself up out of bed.

The push up works the pectoralis major which is basically our chest muscle. In addition to our chest muscle the front of our shoulders and back of our arms work together. While these muscles are working, the front of our arms, thighs and abdominal region are also working to offer stabilization during the movement.

There are variations of the push up to accommodate all levels of fitness so EVERYBODY CAN DO A PUSH UP!

Positioning: Hands should be slightly wider than your shoulders. Ensure your shoulder blades are apart and that you are not caving in through your chest. Your lower back should be flat, your abdominal tight. Your body should be straight from top to bottom – imagine a plank – so that you are not bending or caving in at the waist at any time. As you lower your body your elbows will move away from your body. Try to keep your elbow and wrist aligned at the mid point and follow through. Do not extend the neck or lead with your head.  Inhale on your way down. Exhale on your way up. If you are not able to perform the push up on your knees you can stand by a counter, desk or wall.

Get moving! Enjoy yourself in good health and fitness/gena.

Crazy? Maybe. Defeated? No.

"What 's this worth? What the hell are you doing?" I asked myself as I let out a moan of what I could only translate as defeat.  I generally don't make a peep when I run. I don't hear my voice for hours. Think what you want in silence but when your thoughts are assigned a voice it's a whole different game. The psychological warfare gets ugly.  So as I looked at the final hill on my route I resigned to having my head examined.  After all I was soaked, freezing and numb from pain.  I'd been running through snow, ice and -22 windchill for over three hours.  It also doesn't help when drivers give you the universal "CRAZY!" sign.  If I skipped the hill I could make a left and be soaking in my tub within 12 minutes versus 40 minutes if I stayed the course.  And then I paused and grudgingly asked "Am I defeated?!  Am I giving up?!" I didn't hold my head up. I didn't look mother nature in the eye. I didn't get my second wind. I just put my head down and ran that bloody hill and the rest of the route.  When I got home, on the verge of breaking down, I heard my voice say out loud - "I wasn't defeated, I didn't give up...."

In that moment I had myself fooled by the weather, my exhaustion and my innate battle.  It was the first few weeks of marathon training. Physically I wasn't where I wanted to be. I fooled myself into thinking that I should give up.  I got in my own way and bought into my own bull#$*!.  Somehow that moment skewed my judgement and everything I could accomplish.  Yes, doubt and fear are always lurking and the danger of giving them a voice is that they infiltrate your thoughts, your attitude and your outlook.  If you don't give them the power you will never be powerless.

So are you focused on your goal? Are you facing your challenge? Are you winning your battle?  It doesn't matter how big or small. Perhaps it's a change in eating habits, a new workout plan or your first time joining a gym.  Perhaps its not even fitness related but rather your work or your relationships.  Whatever it is I think many of us have experienced moments where we are fooled into believing we should just give up. But when we give up we have nowhere else to go. Stay the course, you will always have somewhere to be and the road will always be open, no matter the weather. And if someone gives you the "crazy" sign just smile and move on.  You will never be defeated.

Enjoy yourself in good health and fitness/gena.

Hold On! It's Only February!

So here we are into February, the perfect time to assess our progress towards the goals we set at the beginning of the year. If you're like many you may be cringing at the thought because what research tells us is that by the first week of the year 1/4 of us have given up on succeeding with those resolutions and 40% abandon them all-together by the end of the month. Any time we experience failure the associated feelings can be those of defeat, sadness and low self esteem. But hold on! Its' only February! There are several months ahead to work it out! It's important to understand that just because we say we want to change, change won't happen. Changing habits is a work in progress so a “now or never” approach can be counterproductive. Because of this it's also helpful to acknowledge that sometimes “failure” is part of the process. Few things worth changing happen over night. So what can you do to help yourself along the way? Here are some suggestions:

1. Get out of your way. That's right. Sometimes we are in the way of our own success and sabotage our efforts through negative self talk, cynicism and undermining thoughts. These constant thoughts that go through our minds must be recognized as just that. Thoughts. They are not you, they don't define you. You don't have to solve them, get over them or hide them. Just acknowledge them, let go and focus on what you can do at the present moment. That in itself can take you a step closer to your goal.
   
2. Ask the right questions. Are your goals realistic? Don't base your goal on other people's abilities and success. In regards to weight loss and fitness we are not all designed the same. What worked for someone else may not work for you. If your expectations are unrealistic you are setting yourself up for failure. To be ambitious and optimistic is one thing but to be unrealistic is another.
   
3. Abstract doesn't work. Be specific. Telling yourself that you will lose weight and get in shape is hard to measure and surprisingly not so simple to define. What does being in shape really mean to you? It's better to make a clear and precise statement like “I will go the the gym three times a week.”
   
4. Have a plan and surround yourself with the tools and support you need. Investing in a few sessions with a personal trainer to learn proper form and execution will save you time and keep you safe. Can you find a friend to be accountable to? Friends and groups with similar goals and interests can carry you through the days where motivation may be low.
   
5. Use daily acts to measure and celebrate your progress. All the little accomplishments and choices you make over the days will contribute to the end result. Are you now able to get up the stairs quicker or without being winded? Did you grab some fruit and yogurt instead of a candy bar? Are you able to carry more groceries? Lift your toddler with more ease? Has your posture improved? Do you have more energy? These are all valid and important accomplishments and take you steps closer to your goal. Know that you will always feel better before you actually start to see a difference in your body. Don't underestimate these simple things.
   
6. Never give up. Period. Those who succeeded reaching their goals never gave up no matter how many attempts it took. It takes time for habits to stick.
   

Enjoy yourself in good health and fitness/gena.

Congratulations Judi - Winner to our Year End Challenge!

Congratulations to Judi who is our Year End Plank Challenge Winner! During the challenge Judi reached a time of 2:30 and most recently upped that to 3:05!  Well done!  Think you can't? Think again. Judi, who is a 60 year old working grandmother knows it's never too late to get in shape. She picked up her first dumbbell in her forties and has continued lifting ever since.  In addition to resistance training 2 - 3 times per week Judi stays in shape with yoga and cardiovascular work.  Is it easy? No. Between work, family and home, time is always a challenge but through exercise we gain the strength and energy to live life.  Congratulations to all those who participated and reached a new personal best - some great accomplishments in just minutes a day!

Enjoy yourself in good health and fitness/gena.

Wind Up to a New Year

The weather has been so great this season it's hard to believe that the year is actually winding down. And as the year winds down I typically start thinking about goals. Mind you this is not the only time of year because my goals tend to be a continuum.  An intertwined progression. Because goals are reached through habits, these good habits simply become - living.  Like a change in eating, sleeping and exercise - eventually these habits are regular life.  Which also means a change in energy expenditure; to sustain goals we must change how we live. And life is energy.  To whom and to what will I dedicate my energy.  I've cut back on what drains me. Sometimes it means complete removal or less drastic would mean a calculated investment.  A conscious decision that at a specific point I will stop. Stop giving away my energy to negative thoughts, emotion, wasted time and draining physical acts.  I imagine this can be hard for people who are the "all or nothing" types. If I cant give everything my all then I will give nothing.  You can give your everything to everything and everyone.  Temporarily. Say 20 seconds, then it begins to feel like you're working without oxygen. Burnout. Because I've become more mindful and less reactive things have become clearer. I even surprise myself as to how easily one can disconnect from scenarios that rob us of energy.  How suddenly things that mattered don't.  Suddenly I'm done.

My comfort with this was startling but when I think about it nothing happens over night.  It's cumulative. A buildup with our bodies, with our health, with our work and our relationships.  It just seems sudden. For example I experienced this with running.  I loved running but suddenly I didn't.  I felt a sense of betrayal.  This made me very uncomfortable and I felt the fear that comes with sudden change. In retrospect it was burnout.  So it was time to take a break.  I didn't completely stop it but I cut my duration, intensity and frequency.  When you reach a point where the things that brought you joy and helped you relieve stress no longer do that it's probably a good time to reevaluate.  And now, while keeping my injury at bay, I will take on another marathon.  Lucky number seven, or so they say.  I get a little nervous making my goal vocal.  I'm more competitive than I like to admit so if I don't shave off some time it will be just another marathon.  Perhaps its my pride. Or ego.  Ego...so much to work on.

So this year will be the continuum of good habits and positive energy expenditures.  I will continue with being mindful in my actions and take it a step further with Mark Williams' and Danny Penman's Mindfulness. I think many of us can use a daily practice to deal with all of life's demands.

I wish you all the best in the new year and hope that you find success in reaching new goals.  Stay active to maintain good health and  be open to change without fear.  Happy New Year!

Enjoy yourself in good health and fitness/gena.

Give the Gift of Fitness!

For many, the first step to health and fitness is the hardest - why not take that first step for someone on your Christmas list this year with an In-Home Personal Training Gift Certificate.

Show your support by helping invest in someone's health and fitness.

To mark that special someone off your list, message me for gift options.

All the best, Gena

2011 Year End Contest!

Get ready for the year-end plank challenge and stay strong through the holidays!  During the month of December, improve your posture, core and upper body strength with the plank.

Just for getting stronger the winner will select one of the following prizes:

$50 Gift Certificate to their fitness store of choice

$50 Gift Certificate to Tabule, Middle Eastern Cuisine with a menu full of delicious & healthy options

A complimentary one-on-one or couples PT session

Who Can Participate:

Anyone in my area of service in Toronto. At the end of the contest I will visit the winner to verify their time at a mutually convenient location whether it be an office, home or gym.  You must be willing to show your planking skills in person and have it recorded.  All participants must email me to take part.. The deadline for registration is Monday December 5, 2011.  There will be two groups: a)  Public Group and  b) PT Group.  A winner will be selected from each group.  The public group is an open group and the PT Group will consist of clientele.  All PT Group participants should encourage friends and family to participate in the public group!

How Does It Work:

You can practice planking on your toes or your knees but the winner will maintain the full plank position for the longest time.  I encourage you to practice the plank every other day and push yourself a little more each time but do not work through back pain. This is a sign to stop. All participants must submit their progress on a weekly basis. All times within each group will be made available to encourage participant progress.

What Does the Plank Look Like?

See the link for full instruction and guidance: http://www.acefitness.org/exerciselibrary/32/front-plank/ 

Have Fun, Stay Strong and Good Luck!