Once again it’s a friendly reminder from your Vancouver personal trainer that February is Heart month! I’m sure you’ve been reading numerous articles relating to this, including my omega 3 blog from last week, but today my focus is on exercise! Leading a sedentary lifestyle is one of the top risk factors for heart disease. That being said, it is also one of the easiest hazards to solve. Regular exercise, especially aerobic (cardiovascular), will have a hugely positive impact on your heart health.
By strengthening our heart and cardiovascular system you will:
Naturally decrease your resting heart rate
Improve your circulation and make your body more efficient at using oxygen
Increase your energy level, which in turn will decrease your tiredness and any shortness of breath
Lower your blood pressure
Reduce stress and tension
Aid in reducing your body fat
Now I think you will agree that these above mentioned benefits are quite obvious. You don’t have to be a cardiologist to figure them out. You do, however, have to be responsible for actually becoming active so you can begin acquiring these amazing heart healthy profits. If you are new to an exercise regime, don’t be intimidated.
Here are some tips from your Vancouver personal trainer for you to follow and help you get started:
Always ensure that you receive consent from your doctor beforehand if you have any concerns about making exercise a new part of your lifestyle.
Hire a Vancouver personal trainer to guarantee that your new exercise program is completely safe and appropriate for your fitness level.
Work your way up to 20-30 minutes of cardiovascular activity at least 3-4x/ week.
Though aerobic exercise has the most significant influence on heart health, don’t completely neglect the other components of fitness (strength training, flexibility and body composition (which includes % of body fat/nutrition).
If your doctor has any concerns regarding your health or you have a pre-existing heart ailment, these additional tips should be followed diligently:
Constantly monitor your heart rate either by using the RPE scale (rate of perceived exertion) and not allowing your level to exceed 3-5, or wear a heart rate monitor while exercising.
Keep your pace relatively slow and always balance your program with work/rest phases.
Avoid isometric exercises, which may increase your blood pressure.
Avoid exercising outdoors during extreme hot/cold weather. This could interfere with your circulation and impede your breathing.
Stay hydrated at all times.
Finally STOP if:
You feel over fatigued or short of breath.
You have a rapid or irregular heartbeat or palpitations.
You experience chest pain, dizziness or feel weak. (You must discuss these symptoms with your doctor or Vancouver personal trainer!)
Anybody can get heart smart with regular exercise. Why wouldn’t you want to change your lifestyle ever so slightly so you can live happier, healthier and longer? If you haven’t begun celebrating heart month yet, there is truly no time like the present. Contact us at mfit.ca if you need some guidance. Make it a commitment for February and every month/year to come!
About Cassandra:
My passion for health and fitness, coupled with my teaching background, led me to becoming a personal trainer. I strongly believe in the necessity for an active, fitness oriented lifestyle which encompasses a balance of cardio, strength, flexibility and recreation and this has undoubtedly had an impact throughout my lifetime. It gives me great satisfaction to pass along my knowledge and enthusiasm with the highest standard of service, safety and professionalism to all those who want to adopt a lifestyle of physical and mental health and wellness.
To book your appointment with Cassandra call us at 604.732.4884 or email us today!
Our customer service specialist Jes Buhler continues her adventures in personal training this week with MFit’s own Vancouver personal trainer Lisa Gervais. Click here to view Jes’ pervious workouts with Caro Bourgin and Anthony Toth.
I really can not think of a better way to start off Mfit’s Heart Month Challenge of completing 29 hours of activity in 29 days than to ask one of our qualified trainers to write me a home program so I can keep my activity level up on days that I am not training with a personal trainer. The trainer that I have decided to ask was Lisa. I have trained with Lisa in the past and had really enjoyed our session because she focused on things that she knew I struggled with. Although I know many people would think that they would not enjoy working on things they struggle with (I personally do not really enjoy doing things that I am not good at), Lisa made exercises that were simple and did not leave me feeling like I wanted to pass out afterwards. This is not to say that the exercises were not tough and effective. Let me give you an example:
In my home workout program, Lisa has included “wall angels” as she knows I struggle with my posture. She is actually commonly seen poking my back and whispering “posture!” in my ear to remind me to stand up straight and not to lock my knees. To a bystander watching someone complete this exercise, it probably looks very simple and easy. Here is a video of what wall angels look like:
Simple enough, right? Well then I just dare you to try it! For looking (and sounding) so harmless, it definitely gets the job done but is not difficult to complete on my own.
Not too long ago, someone even mentioned as a joke that Lisa was the trainer who keeps our “Front Desk Team fit” as both Sharmayne and I have trained with her. Lisa jokingly replied that the Front Desk Team is the first person that a client (or potential client!) sees when they walk in the gym so it was important to keep us fit and healthy!
Another great thing about Lisa is the conversations her and I can carry during my workouts. They keep my mind off of the fact that I am actually exercising and I learn some very interesting new things. I live by myself, work 50+ hours a week and don’t have a dishwasher. Needless to say, cooking is not usually part of my daily routine. As Lisa used to be a Chef, she actually gave me some quick and easy recipes that I could pop in the oven for 50-60 minutes (during which time I can complete my home workout!) and would last me for 2-4 meals. I learned what ingredients to add, the temperature that my oven needed to be set to and how long I needed to cook the dish all during 2 sets of my workout.
Having to be at work for 5:45 am does not leave me with much time to think about packing a lunch. I portioned this dish into tupperware containers and had the main course of my lunches cooked for almost a week. This dish is not only tasty but it is healthy as well!
I am a godfather to a fantastic six year old boy named Seamus. I like to remind my friends that as a godfather I outrank mere parents. Since I have the designation of “god” I assume they must obey all my commands in the raising of Seamus. So I dispense my wisdom and values as often as possible, although they rarely follow it. I wonder why?
Last weekend I decided that the Science World Extreme Dinosaurs Exhibit would be a great place for Seamus and I to spend the day. If you’re not familiar with this exhibit it’s fantastic but perhaps a little bit much for a kid who, up to this point, had always thought of dinosaurs as small toys he plays with. At this show the dinosaurs are huge mechanical monsters that make loud noise and threatening movements.
As a personal trainer in Vancouver, I’ve taken many clients out for the first fitness experiences. Some of them are pretty easy while others are more heart thumping. I have run with clients on their first marathon, taken them river rafting, guided a group on the West Coast Trail and even taken some to the climbing gym. All of these events have a common theme, they all scare the #@*! out you. They’re all designed to create a massive increase in heart rate and adrenalin, a fight or flight response kicks in.
This was also the case for Sheamus’s first dinosaur experience. His little heart rate shot through the roof and this normally hyper active child stopped in his tracks as soon as he walked into the room. There was a massive T-Rex towering over him roaring as a pterodactyl flapped it’s huge wings above us and his look was ghost white, eyes wide and moth dropped. It really put all those heart thumping exercises to shame. I could probably take a personal training client through the most intense plyometric Tabatas circuit on the planet and still not achieve what Seamus did through straight fear of what stood before him.
As personal trainers we sometime have to take our clients to the edge with new and exciting exercises and healthy activities just to show what is possible by being fit. The human body is cable of so much more then we use it for on a daily bases. It can jump, run, swim, climb and conquer almost any obstacle on the planet if we would only try to do it. When working with your personal trainer don’t just set a goal to lose weight or to do a chin up for the first time. No, instead dig down real deep and find a life challenge that scares you just a little bit. Think hiking Kilimanjaro, bungee jumping, sky diving or competing in an adventure race. These goals make all the exercise and sweat worth so much more than dropping 5 or 10lbs.
As for little Seamus, like most things that scare you the first few steps are the hardest. When we got going and made it around the exhibit once he wanted to go back in two more times before we left. Although the fear was still there he was able to truly enjoy the experience. Every time you do a new exercise with your personal trainer keep little Seamus in mind and just remember it’s the first few steps that are the hardest, get through those and you’ll be able to come back for more.
As we all know, February is heart month and as your Vancouver personal trainer, I’m going to give you some valuable information about heart health and omega 3. Statistics show that poor heart health is a major global killer. It has been well established that omega 3 fatty acids contribute to a heart healthy diet. Some research even indicates that the role of omega 3 in your diet can reduce heart- related ailments by as much as 30%!
As Westerners, most of us have a diet deficient in omega 3. Cultures throughout the world who consume higher quantities of fish (very rich in omega 3 fatty acids) seem to have a better health profile. Studies have been done on The Greenland Inuit, the Mediterranean cultures and the Japanese. The first consume fat from fish, whales and seals and have a lower incident of heart disease. The second diet is known for its fish, vegetables, nuts, grains and olive oil. This was actually the model diet in the 90’s as a natural defense to support heart health. Finally, the Japanese, though Westernized over the years, still eat more fish than almost any other culture and also have a low rate of heart related illness and death.
Trust a Vancouver personal trainer when I say that the benefits of omega 3 are endless! They decrease the risk factors associated with heart disease and stroke by lowering bad (LDL) cholesterol and high blood pressure and even lessen your triglycerides (the fat found in your blood). In addition, omega 3 fatty acids have a positive influence on your brain function (cognitively and for your well-being), joint health, respiratory tract and support your immune system. Lastly, though of significant importance, omega 3 acts as an anti-inflammatory agent within our bodies. This fact is an attributing factor to the many other benefits. Read more from the Mayo Clinic
Regular consumption of omega 3 fatty acids through your diet or a supplement is necessary for optimal health. Be careful when purchasing a supplement, however, as many pill forms are sold as omega 3/6/9. The Western world ingests sufficient amounts of 6 and 9 and these fats are not considered to be as helpful. In fact, omega 6 promotes inflammation and can counteract the constructive outcomes of using omega 3. Also, ensure that your product contains both eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are the essential omega 3 fatty acids.
Whether you choose to increase your fish intake (great Mfit recipe) or buy a suitable supplement, don’t ignore the necessity of omega 3 fatty acids. Consider it to be a health investment and an easy and affordable way to ward of heart disease.
About Cassandra:
My passion for health and fitness, coupled with my teaching background, led me to becoming a personal trainer. I strongly believe in the necessity for an active, fitness oriented lifestyle which encompasses a balance of cardio, strength, flexibility and recreation and this has undoubtedly had an impact throughout my lifetime. It gives me great satisfaction to pass along my knowledge and enthusiasm with the highest standard of service, safety and professionalism to all those who want to adopt a lifestyle of physical and mental health and wellness.
To book your appointment with Cassandra call us at 604.732.4884 or email us today!
February is heart month and as such Vancouver personal trainers are coming together to create some awareness on the importance of heart health and the benefits of exercise. At Momentum we are doing a 29 hour in 29 Days challenge where all of our clients are striving to get 29 hours of activity through the month of February. This is fun and it will show all of our personal training clients how easy it is to get out and be active in Vancouver. But all this said the heart is also more than just a vessel that we need to keep fit and free of disease so below I have some cool facts and not so facts on the heart.
The heart has long been the universal symbol for love but many cultures have also associated this thumper with other emotions. The Greeks have long believed that the heart is the seat of the spirit, the Chinese have it as the center for happiness and the Egyptians felt that all emotion and intellect came from the heart.
We have all felt the pain in our chest from a lost love or the passing of someone close. This breaking of the heart feels so real that it can mimic the feeling of a heart attack. Such traumas cause the release of stress hormones into the blood stream that can temporarily stun the heart so you get a heart ache as a result. However unlike the heart attack you can bounce back in just a few days and bit of ice-cream.
White wine lovers raise your glasses. Red wines have long been praised for their antioxidants that are good for the heart. This red liquid receives these powers from the skin that is included in the making of the wine. Whereas white wines have the skin removed so they were perceived as less beneficial. No more though, scientist have found that the white grape pulp has equal heart benefit as the red’s skin. So break out that chardonnay and toast to good health.
Ever heard a joke so good that it just lifted your spirits and made your day. You feel energized and happy. Well it could be due to the heart. Research has shown that a good dose of laughter can cause the walls of the blood vessels in your body to relax. This increased blood flow creates a warm feeling throughout the body and helps to deliver the oxygen enriched blood to the muscles, increasing energy. It also may help to reduce damage to the vessels and that is a good reason to keep on laughing.
OK no list about the heart would be complete if we did not talk about sex. It is true that this is being written by a man and some women may feel that I am biased here but science is science so I need to report it. A recent study of 2500 men found that having sex three time a week cut the likelihood of coronary disease in half. It also found the calorie burn is on average 200 calories. So staying in bed may be just what the doctor ordered.
Hope you enjoy these fun facts and remember to get active this month and keep that heart pumping.
Besides water, green tea is the most widely consumed beverage in the world. Originating in China, it has been a part of the Asian diet for many years. More recently, however, due to its reputation as an effective and trustworthy substance for health related issues; its usage has increased worldwide. International beverage companies such as: Coca-cola, Pepsi and Nestea now make products containing some amount of green tea, yet containing less of the healthy plant compounds than freshly brewed tea. For myself, a Vancouver personal trainer, my day is incomplete without at least one cup of this healthy drink. As a matter of fact, almost all the personal trainers at Momentum Fitness drink it on a regular basis!
Most tea is made from “Camellia Sinensis”, but the processing differs from one type of tea to the next. In the case of green tea, the leaves are steamed as opposed to fermented. It is this steaming process which is believed to create the antioxidant effect. Other critical ingredients are “Epigallocatechin Gallate” (EGCG) and “Polyphenols” that are part of a larger group called “Catechins”. These compounds are said to inhibit certain negative enzyme activity, (the formation of nitrosamines), within the body and bring about major health benefits.
Where does a Vancouver personal trainer begin to describe the numerous health advantages that green tea offers for your physical condition? Studies show that green tea may potentially reduce the risk of Alzheimer’s and certain types of cancer. Also, because it is supposed to help block the oxidation of LDL (bad) cholesterol and raise HDL (good) cholesterol, green tea might prevent cardiovascular disease. Moreover, this “miracle” beverage is said to regulate our glucose levels and has thermogenic properties, which can assist in weight loss. Hence lessening the probability of other health concerns. Read more here
Green tea is used topically as well. Many sunscreen products contain its extract as a skin protector from UVA and UVB. It is an active ingredient in anti-aging skincare and other beauty products. Green tea even has a possible affect as anti-viral/bacterial creams.
There are a few warnings about green tea though. Like coffee, there is the presence of caffeine, which obviously acts as a stimulant. Too much green tea, especially in the evening, can make you feel restless, irritable and even cause insomnia. Also, green tea contains tannins, a substance that has been said to possibly interfere with the breakdown of complex proteins and sometimes causes minor allergic reactions in some people.
Those inconsiderable facts aside, green tea’s many benefits far outweigh any detrimental effects. Next time you are ready to grab your second, third or even fourth cup of coffee in a day, try substituting just one of those cups with this healthy alternative. Green tea is available at any café or can be easily made by steeping for 3-5 minutes. Think about all the good you’ll be doing for your body. Vancouver personal trainers drink it and so should you!
About Cassandra:
My passion for health and fitness, coupled with my teaching background, led me to becoming a personal trainer. I strongly believe in the necessity for an active, fitness oriented lifestyle which encompasses a balance of cardio, strength, flexibility and recreation and this has undoubtedly had an impact throughout my lifetime. It gives me great satisfaction to pass along my knowledge and enthusiasm with the highest standard of service, safety and professionalism to all those who want to adopt a lifestyle of physical and mental health and wellness.
To book your appointment with Cassandra call us at 604.732.4884 or email us today!
Sleep is a basic human need just like food and water and is essential for survival. It has the capacity to affect our athletic and everyday performance and has bearing on our personal success and health. As a practicing Vancouver personal trainer, I’ve been witness to the negative influences from lack of sleep. Clients who normally are geared up and ready to go, are reduced to individuals suffering from fatigue. They experience difficulty concentrating, may make poor judgments and in turn, run the risk of having an injury occur. The eagle eye of a Vancouver personal trainer can detect these signs of sleepiness and not only modify your program for that session, but also fill you in on some important tips to help you get a more restful night’s sleep.
Of course, there are many factors that contribute to poor sleeping patterns. Our busy lives might leave us with an overly active mind from daily stressors and relaxation seems impossible. Working or studying until late in the evening has us overeating closer to bedtime. Certain drugs, whether they are prescription or over the counter, are also contributors. Even the aging process, such as women experiencing menopause, has an effect on how well we sleep.
Though we generally adhere to the 8 hours of sleep protocol for adults, this is not necessarily appropriate for everyone. There are long and short sleepers and our bodies have the unique ability of determining if we feel tired or refreshed after a given number of hours sleep. What suits one person may be far too much or too little sleep for another. However, no matter how you look at it, both under sleeping and oversleeping can be detrimental to our health. Read more.
Naturally, exercise has a big impact on our sleeping patterns. An increase in daily physical activity stimulates us at the time, but then allows us to feel relaxed later on. Aerobic exercise is a natural remedy to battle sleeplessness. A word of caution from a Vancouver personal trainer though, because exercise increases the activity of the CNS (central nervous system) and boosts alertness, it is advised to do your workouts at least 3 hours before your expected bedtime.
Other suggestions include:
Eating regular meals throughout the day
Trying to avoid napping
Reducing stimulant consumption at least 3 hours before sleeping such as: coffee, tea and chocolate
Reducing sedatives like alcohol and some medications in the evening which actually impair the quality of sleep
Being aware of external factors (noise, temperature and comfort)
Adhering to a fixed sleeping time each day
Having a very small snack in the evening which will produce serotonin, resulting in a calming effect
Think of sleep as an essential part of your health and wellness program. Don’t underestimate the power that it has over our daily lives and performance. Follow some of these basic guidelines and benefit from more restful nights. Believe a Vancouver personal trainer, sleep is not overrated!
About Cassandra:
My passion for health and fitness, coupled with my teaching background, led me to becoming a personal trainer. I strongly believe in the necessity for an active, fitness oriented lifestyle which encompasses a balance of cardio, strength, flexibility and recreation and this has undoubtedly had an impact throughout my lifetime. It gives me great satisfaction to pass along my knowledge and enthusiasm with the highest standard of service, safety and professionalism to all those who want to adopt a lifestyle of physical and mental health and wellness.
To book your appointment with Cassandra call us at 604.732.4884 or email us today!
At Momentum Fitness personal training studio we LOVE February. February is a fantastic month!!
There are 3 reasons that we love February:
First it is heart month so the whole month is dedicated to creating awareness of heart disease and prevention such as getting a fitness program started
Second you have Valentine’s Day a great day to show all the people you love just how big of a heart you have
The third part is by far the best part of February; it is my birthday on the 20th, 42 if you are wondering.
These 3 reasons are all very important to me personally because:
I have a horrendous family history of heart disease and heart attacks so every birthday that passes and I remain fit and healthy is a good one.
Valentine’s Day is a nice reminder that Nikki and I have been together for 18 years this year another good reason for me to keep my ticker in great shape.
Who doesn’t love a good excuse to celebrate with friends and family.
Here at Momentum Fitness we celebrate Heart Month by showing our clients how much we love them by sharing the gift of cardio. Every year we run an Heart Month event to raise funds for the Heart and Stroke Foundation of BC and Yukon. As personal trainer we cannot just stop there, we also need a challenge of some sort to get the clients motivated to do more for their tickers.
This year’s challenge is “29 hours in 29 days” to celebrate a leap year we decided it would be great to get everyone in our personal training studio to do an hour a day of activity everyday for the month of February. We have tracking sheets and heart monitors ready for them so we can get their hearts thumping like a love struck teenager. Walk, run, bike or swim your way through this fun event and reap the benefits of fitter and healthier heart. Completing the challenge will not only get you fitter you will also receive a cool t-shirt and a chance to win great prizes from some local Vancouver companies!
Sign up now and let’s make Heart Month a Healthy Month
I know it seems like it is a little early to be thinking about the beach body I would like by the time summer arrives but I would like to think that it is never to early to start working toward your goals!
When I told Cassandra (also known around Momentum Fitness as the “Ab Queen”) that I had wanted to focus my personal training session on abs, she did just that. We did a series of workouts using the Bosu ball which really made me realize where she picked up her nickname. Not only were the exercises working target muscle groups such as my biceps, the Bosu ball also forced me to keep my abs constantly engaged for proper balance. Without even knowing it, I was doing a continuous abdominal workout while doing my usual bicep curls. Talk about multitasking! After my Bosu ball training exercises, we even focused on my abs while doing an exercise as “simple” as the chest press (I want to use the word “simple” lightly, since I am only referring to the simplicity of the exercise, not the level of difficulty!). Cassandra did this by having me raise my knees to a 90 degree angle while lying back on the bench to do my chest press which although was a simple addition to the exercise, it proved to be very effective in working my abs. When I had asked Cassandra to focus my training session around abs, I had thought for 60 minutes I was just going to be doing different variations of crunches. Instead, Cassandra incorporated abs into almost every exercise while still doing a full body workout.
Quite possibly my favourite part about the workout was near the end of my personal training session. Cassandra taught me some exercises that I could do on my own to help strengthen my core and hips. All of the exercises were mat exercises that I could do without equipment and in the comfort of my own home. She also told me that she would be holding me accountable and watching for me doing these exercises after I did my cardio workouts around the gym. Having a personal trainer give you exercises to take home and also holding you accountable on your days off is extremely motivating and makes reaching my beach body goal that much easier!
Do you have a goal? The personal trainers at Momentum can help you reach it whether you are getting your beachbody, improving your golf game or getting ready for Spring skiing!
Obesity can be defined as an excess storage of body fat (a BMI (body mass index) of 30 +) where it impairs a person’s health. The World Health Organization now considers obesity to be a disease on its own as it has reached epidemic proportions. Anyone who works in the health industry needs to be aware of the urgency of this widespread crisis and Vancouver personal trainers are exposed to obesity on an ongoing basis.
Our clientele’s most prevalent goal regarding health and fitness is weight loss. Imagine if you are struggling with shedding a mere 10lbs, what challenges face an individual who has 40, 60 or 80+lbs. to lose. Of course this is a daunting task for them and huge steps need to be taken in order to make the necessary changes to their lifestyles. With a thorough check up and the consent of a medical doctor, Vancouver personal trainers are equipped with the knowledge to help ease the obese into the world of health and fitness. Even though diet comprises about 80% of weight loss (mfit eating tips), exercise will facilitate the loss of fat and replace muscle in its place. (read true accounts)
As professionals, we realize that these individuals are not always able to move/bend as freely as others. In addition, there is the factor of being self-conscious. Determining what a person will be most comfortable with in terms of equipment is fundamental to developing consistency and ensuring that exercise will be done on a regular basis. Obviously, the need for safety is significant and therefore overexertion by means of hill running or kickboxing etc. would be highly inappropriate. Think about what will be practical for the size of your client, what they can perform again and again, what will minimize any risk to their joints and those activities which will not be discouraging.
Some suggestions for suitable cardio equipment would be: the treadmill, the elliptical, the stationary bike and the recumbent bike, which has extra support for larger body types. Swimming and low impact aerobics are also excellent alternatives for overweight people. Always start the program slowly and progress gradually. Split workouts into sections so that each phase is achievable for the individual. Moderate interval training is very effective for fat burning. Using brief periods of a relatively high intensity (30 secs-1 min) followed by longer periods of recovery produces more fat melting qualities than a continuous workout in a steady state. This kind of interval training can be done on all the above mentioned machinery, but make sure you proceed gradually and monitor your client’s heart rate and perceived rate of exertion.
Every bit of exercise counts and will benefit those suffering from obesity. Even a 10-15% loss of baseline body fat, especially in the critical abdominal area, can reduce the risks of heart disease, lower blood pressure and control blood sugar levels. (see exercise research) Vancouver personal trainers will encourage their overweight clients to see that their health is of utmost importance and though the process is slow and arduous, losing that extra weight is essential for healthy survival.
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