Workouts

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

The Dirty Dozen Workout

This month I wanted to share a workout that you can do almost anywhere. You’ll just need a bit of space to do the workout and possibly a yoga mat and some light weights depending on the exercises you choose. I call this workout "The Dirty Dozen Workout" Pick 12 exercises and do 12 reps of each exercise. Move from one exercise to the next with very little break in between the exercises, then take a break at the end of the 12 movements. Repeat the Dirty Dozen circuit 3-4 times depending on your fitness level. If you do single arm or single leg movements...

February 4, 2014 In Fitness, News, Spotlight, Workouts By Vancouver Health Coach

6 Exercises You Should Be Able to Do: Part 2

Here are a couple more exercises that should be no problem at all if we have adequate flexibility and strength. If you have difficulty with either of these - you simply cannot do them or you have pain, perhaps these can be goals for your fitness/movement program, and as you improve, marvel how they make life’s activities easier. If you missed Part 1 of “6 movements we should all be able to easily do”, click here. Watch the videos, but please use your common sense with respect to trying the exercises. Hire someone to help you learn to do these movements properly...

June 9, 2013 In Fitness, News, Spotlight, Workouts By Vancouver Health Coach

Ripped to the Core Workout

A six-pack may turn heads, but unless you have a strong group of deep-core muscles you'll never develop a complete midsection. With Fitness Goop's Ripped to the Core program you will get a workout that will strengthen your transverse abdominals and the deep muscles of the core, plus some favorite moves that will keep your abs engaged the entire workout. Before starting the workout here are few tips to remember: Perform three sets of 15 repetitions (reps) for all exercises except side bridge and plank, aim for 30 seconds. Rest for 60 seconds between each set. Throughout the workout, concentrate on breathing correctly....

June 3, 2013 In Fitness, News, Spotlight, Workouts By Vancouver Health Coach

Tough Mudder 2013: Why Am I Doing This?

I recently—and crazily—decided to sign up for the Tough Mudder endurance race that describes itself as “Probably the Toughest Event on the Planet.” Gulp! I’m not a runner. I’ve never been a runner. Even as a kid I didn’t like soccer, basketball, or track. I figure skated, danced, dove, swam, did gymnastics, and played volleyball. I had good reason not to like running. Running hurts my knees. Yet, here I am, signed up for an event that includes 10-12 miles—yup, miles (16-19 km)—of running. I know that this is interspersed with obstacles (mildly put) and is not a straight running course. Where...

May 15, 2013 In Fitness, News, Spotlight, Workouts By Vancouver Health Coach

Benefits of Myofascial Release Therapy

If you have been injured after something has gone wrong during your fitness program, you will need the best possible treatment you can receive. Some turn to traditional remedies such as bathing in ice, others receive various forms of physiotherapy while a growing number of professional athletes and amateur fitness fanatics will turn to something a little more left field called myofascial release therapy in the hope that their ailments will become a thing of the past. For anyone suffering sprains or strains, it can be hard to find the right treatment. Myofascial release therapy, alternatively known as ‘skin rolling’ is...

March 22, 2013 In Fitness, News, Spotlight, Workouts By Vancouver Health Coach

Largest, Longest, Smallest & Strongest Muscles in the Body

There are about 640 muscles in the body. They come in all shapes and sizes and perform many different functions. Here's a quick list of the largest, longest, smallest and strongest. Largest The Gluteus Maximus, one of three gluteal muscles, is located at the back of the hip and is commonly called the buttocks. It's main functions are hip extension and hip external rotation. Some great exercises to train the Gluteus Maximus muscles include squats, deadlifts and lunges. Longest The Sartorius are long thin muscles that run from the outside of the upper thigh down and across the leg to the inside of the...

August 10, 2012 In News, Running, Spotlight, Workouts By Vancouver Health Coach

Run Faster: The 30-20-10 Interval Training Formula Brings Big Benefits to Runners

Tried Tabata Training check. HIIT training check.  Yasso  800 repeat Training check.  So what is new to write about when I am running out of time to find a new challenge in my cardiovascular workouts? Well I can now give gratitude to the Danish, not for their delicious desserts, but for their research on a new running formula called the 30-20-10 or the 10-20-30 interval training method. The best part is you can complete this intense workout in less than 35 minutes. And it can be a total calorie burning blast. Exercise researchers at the University of Copenhagen, in Copenhagen Denmark,...

June 4, 2012 In Ask The Expert: Health & Fitness Advice, Fitness, News, Spotlight, Workouts By Vancouver Health Coach

The Powerful Benefits of Plyometric Training

Summer months are near and the warm weather brings exercise participants out into the sunshine, surf, and sand. If you are pressed on time and interested in changing up your workout regimen to reap the results of a complete body transformation for improving fitness levels, exercise experts weight in on the benefits of plyometric training, as well as the risks to prevent injury, and examples of exercises that can be done anywhere sans expensive gym memberships. "Plyometric exercise is a conditioning format that is designed to improve muscular force and power through quick, powerful movements. When done correctly, over time it...

February 1, 2012 In Fitness, News, Spotlight, Workouts By Vancouver Health Coach

The Burpee: An Endangered Exercise?

There are many exercises designed to work your whole body: dead lifts, back squats and over-head squats, etc…. All of them are great exercises and each of them make you work extremely hard and can develop your body. But you need a gym to go to or equipment at your home to do these. What do you do if you can’t get to the gym or afford the equipment? Stop working out? I do not think so. There has to be an exercise that you can do that works the whole body, includes cardio, strength and core work, portable and be...

January 16, 2012 In Fitness, News, Spotlight, Workouts By Vancouver Health Coach

Basic Beginner’s Workout with Resistance Bands

This article will provide suggestions for resistance band basic exercises. This simple resistance band workout can be done in the comfort of your home--remember, this or any sample exercise program cannot be implemented correctly without first talking with your doctor to make sure you are cleared to begin a new exercise program. Begin with a 5-10 minute warm up of light cardio (walking in place, elliptical trainer, etc.) Beginners: Perform each exercise for 1 set of 15 repetitions, resting when you need to, using enough weight that you can only complete the desired number of repetitions (15). Do this workout 2-3 times...