Workouts

October 22, 2014 In Fitness, News, Spotlight, Workouts By Vancouver Health Coach

Top Five Misconceptions About Body Fat

Body fat has been long demonized in modern culture. Just the mere words can make people squirm. For years we have tried to burn it, shred it, lose it, trim it and tone it. Yet many of us don't really understand what it is and why it's necessary. The media has played a major role in shaping our misperception of body fat. Many myths and a ton of misguided information have arisen because of this. Here's our list of the top five misconceptions about this much misunderstood tissue. Muscle Turns To Fat A classic and one of my personal favorites: The idea that...

October 12, 2014 In Fitness, News, Spotlight, Workouts By Vancouver Health Coach

The ABCs of Smart Training: Part 1

When designing a training program, it is wise to follow the concepts outlined in the ABCs of smart training. Apply them during all training and encourage them in daily activities. Following the ABCs will help increase training potential, improve skills, decrease recovery time, and minimize potential for injury. If you are new to exercises or have any injuries or aches and pains it would be best to get clearance from your Physician before beginning this or any other exercise program. The exercises may look easy but when you are beginning they may be more difficult than you thought. A1–ATHLETIC STANCE AND...

October 11, 2014 In Fitness, News, Workouts By Vancouver Health Coach

Tennis Warm Up (Upper Core & Arms): Part One

Whether you're getting ready for a match or just hitting with friends, following the advice below will help you optimize your on court time and prevent injuries. Part 1 of this 3 part series outlines upper core and arms warm-up. Part Two will outline lower core and legs warm-up and part 3 will outline on court warm-up strategies and post play stretching tips. Always Warm up to play or practice, don't play to warm up.   Since most of the effects of warm up are temperature related some form of general warm-up should be done before hitting a single ball. Slowly but...

October 1, 2014 In Fitness, News, Workouts By Vancouver Health Coach

Core Stability Bridging (Part Two)

This is the second of a three part series of Core Stability Training. All of the exercises can be made more difficult using external resistance from balls and stretch bands as well as balance equipment like half foam rolls, wobble boards or balance pods. The trunk muscles help transfer energy from the legs through the core (trunk) to the upper body and arms. This is especially important in rotational or asymmetric swinging sports like tennis, golf and soccer. Begin with Base Work (see the previous article Basework & Bridging: Part One) Start by lying on your back with knees bent up to...

September 24, 2014 In Fitness, News, Spotlight, Workouts By Vancouver Health Coach

Getting Your Groove Back When Your Fitness Routine Gets Disrupted

Sometimes we can find a groove in our fitness routine, in which we're motivated to workout every day, we're feeling optimal and hitting our fitness goals - what could be better! - And then everything comes to a screeching halt. Any number of unforeseen events can come along and pull you away from your groove: Getting the flu, an injury, a family emergency, personal crisis, prepping for a special event, moving, your favorite running route getting blocked off, or a relaxing holiday that becomes extra relaxing. Returning to fitness after a disruption? Go easy on yourself. Many people tend to revert...

September 18, 2014 In Fitness, News, Spotlight, Workouts By Vancouver Health Coach

An Injury Treatment Tip: When to Heat, When to Ice

When should you use ice and when should you use heat? This is a common question that we get asked at Treloar Physio and fortunately, the answer is not all that complex! Ice is often used for inflammatory injuries. Inflammation is the body’s initial response to injury. It is a normal response designed to protect the injured area and start the healing process. Signs of inflammation include: redness, swelling, palpable heat, and pain when touched. Ice works to constrict or close the capillaries which will contain or reduce blood and fluid flow to an area. Other benefits of icing include: decreasing...

September 13, 2014 In News, Spotlight, Workouts By Vancouver Health Coach

How to build muscle without supplements: Part Two

Previously I talked about the science and concepts behind building muscle without the aid of supplements. It is a process that can be done but keep in mind that it will take some time. Before a few sample testosterone inducing workouts are broken down, here is a recap of what was previously talked about. 1). Testosterone will have many effects on the body, both directly and indirectly.  It will all have some effect on the growth of a muscle in some shape or form. 2). When it comes to program design, you want to follow the following guidelines: - Multi-joint exercises...

September 13, 2014 In Fitness, News, Spotlight, Workouts By Vancouver Health Coach

A Closer Look at Tabata Interval Training

Across the board, interval training has plenty of benefits. From fat loss, maintaining muscle, helping to strengthen aerobic and anaerobic metabolism personal trainers have prescribed this kind of training to their clients as well as the average gym goer. In summary, intervals usually consist of a high intensity bout of exercise followed by a low intensity bout (or a complete rest) and will repeat this for several rounds. For example, a person may run on the treadmill at a very fast speed for 30 seconds followed by a light jog or walk for 30 seconds and repeat that for 15-20...

September 5, 2014 In Fitness, News, Spotlight, Workouts By Vancouver Health Coach

The Importance of Rest Between Sets

In general, we all know that we need some rest between workouts to allow for recovery and to achieve the best results. What a lot of us don't know is that rest between sets during a workout is just as important (if not more important) and can greatly affect your results. So why is rest between sets so crucial and how much is enough? Intensity Gauge How much rest you need is an important gauge of how hard you are working. If you don't need to rest between sets, then chances are you're not working hard enough. When performing a set of a weighted exercise,...

August 29, 2014 In Fitness, News, Spotlight, Workouts By Vancouver Health Coach

How to Reduce Neck Strain

Does your neck often feel tight and sore? Perhaps your way of breathing is partly to blame. Look at your neck in the mirror while you breathe. Try not to change how you are breathing - you are simply observing. Do you notice your neck muscles tighten with each breath? Now place your hand gently around the front of your neck, thumb on one side, fingers on the other, and once again tune into your breathing. Do you feel any muscles hardening and then softening as you inhale and exhale? If you saw your neck muscles working, or you felt them turning...