Durham Ride 4 the United Way!

For those of you that think that Ontario is a relatively flat, boring province with no cycling challenges, think again. This past Sunday myself and 4 friends rode the Durham Ride 4 the United Way.

In 160km we climbed 5,800 ft with several hills topping out at 10% -13% gradient. It’s not the French Alps or Pyrenees, but it’ll definitely make those legs burn and change your perception of cycling in Ontario! (more…)

The Best Way To Play Better Tennis

There are thousands of articles and books with tips on how to play better tennis. Most of these are written by pros who employ various techniques and drills to improve strokes and strategies. However the best way to get better is very rarely identified. It is simply to practice or play with more players.

Anyone who competes in tennis will tell you that although instruction and practice ground your strokes, you cannot tell if you improve until you play with or against other people. Other players test your skills. The more often you play with different players, the more you are tested and the faster you improve. The surest way to improve is in competition because your game is really on the line, but any play against different opponents is instructive because every player plays differently.

Most tennis players tend to play with the same players over and over because it’s comfortable and easy to arrange. However, if you really want to improve you need to get out of this comfort zone and actually play against a variety of different styles and skill sets. New players force you to develop new or better shots and strategies. You’ll also get the bonus of meeting people and making friends. You can find new players by asking a pro to set you up or using tennis websites like www.usta.com or www.juump.com.

Sherpa Nad at Bike School

Bike School!

I started adventure racing last summer, and it has been a journey of growth and a lot of learning. When I first bought my mountain bike, I crashed within the first hour of having it from simply not knowing how to properly ride clipped in. Through trial and error I got an idea of what good riding entailed but ended up in a few additional crashes on the road and the trail. Finally, I decided I need to go back to basics and learn proper technique from a professional. Enter Ian Thomson stage left!

I have know Ian for a long time, and his cycling resume is quite extensive. I also knew he taught “bike school” for both mountain and road cyclist so I finally booked some time to learn how to get over my fears and become a better more effective rider.I did the basic course, as I am a green horn despite the miles I have put on my bike.

The session is about 1.5 hour long. For 1.5, you learn how to:

1. Correctly review and mount you bike with clips.

2. Clip in both feet and unclip effectively.

3. Emergency breaking.

4. Balance drills.

5. Small space maneuvering drills – riding between pylons but steering through them.

6. Steering drills (slalom through spaced pylons) but leaning into the turns.

7.Cornering with speed.

Ian would go over the techniques, demonstrate on his own bike and explain the physics behind the experience and why my bike was made to withstand the demands.  He taught me proper climbing and descending technique. The flow of the program was theory, demonstration then drills after drills. If you are nervous he would stand by your bike and make sure to be there to catch you if you started to fall.

I learned an enormous amount and feel better about getting on my bike. I will go back and take the next level to learn more technical riding and balancing skills but for now I need to practice on what I learned and develop from there. I walked away from the experience empowered, happy and more confident.

The cost is $20. Ian works with all levels of cyclist. He is also a certified triathlete coach and an endurance athlete.

Ian can be found at http://definitelycore.com/

Sherpa Nad Experience: Platform Tennis (or paddle tennis)

Yesterday, I popped over to the West end of Toronto and had a tour and chat with Suzanne Lanthier one of the Kingsway Platform Tennis’s managers. She graciously showed me around the club and gave me a break down about what platform tennis is all about.

Platform Tennis, or paddle tennis, is best described as tennis meets squash – and its actually traditionally a WINTER sport.

It’s action packed, and has no age limits. There are no single person games, all games are played in foursomes.

They have mixed social leagues or ladies/mens leagues.

About the court and equipment:

The court itself is about 30% smaller then a traditional tennis court.

The court texture is also very gritty almost like really thick sandpaper and is elevated on a wooden platform. If you look closely at the pictures you will see it’s wooden planks.

It’s surround by chicken coup wire, which is actually used in play.

The courts are also heated by propane in the winter, keeping them clear of snow and ice during play. You can continue to play even if it’s snowing outside.

There are moving panels at the bottom of the court so snow on the court can be shoveled off through the openings.

The  rackets look like paddles, and were made entirely of wood in the early days of the sport.

The balls used feel like squash balls but look like tennis balls. They are a combo of both balls and are not as bouncy as tennis balls but not quite as tough or as small as squash balls.

About the sport:

Even though the peak season for the sport is in the winter, at Kingsway Platform Tennis Club they play throughout the summer simply because they love the sport.

The opening season usually starts in September  and runs  to April.

Tennis rules are used for scoring, but players can allow the play to continue when the ball bounces off the cage similar to squash. There are ref’s either it’s entirely self managed.

Platform Tennis In Action

The object is not to smash the ball.

In the winter, most people dress in yoga pants/jogging pants. Layered clothing, as it gets hot while playing.

Tournaments usually take place in March with the season slowing down as summer approaches.

The bigger tournaments take place in the U.S mainly New York and Chicago.

About the club:

There are 5 courts at  Kingsway.

It’s maintained by volunteers.

There is an annual fee, (very reasonable) and they currently have 200 members.

The courts are available all week long and most members have their own keys.

There is also a lovely club house to stow all your stuff, and spare paddles and balls for those new to the sport with no equipment.

There is a mixed social league and competitive league and at the end of the day it’s all about the party after.

The atmosphere from when I first arrived was warm and welcoming. All the club members I spoke to were gracious, friendly and SO passionate about the sport. It’s as if everyone was bursting at the seams to play. I did not see anything but smiles and good sportsmanship and am thinking I would like to join the club come the fall to keep myself busy.

Curious? Check them out at Kinsgway Paddle Tennis.

Welcome! Jen Fawcette – Sherpa in Cycling

About me in four sentences: I’m an Avid cyclist, a full body laughter, carb lover, potty mouth.

Passion in Life: Road cycling. No matter how good you get there are always new roads and challenges to tackle.

Worst/Funniest Sherpa Experience: Falling on my face while out cycling and walking around for a week afterward with scabs that looked like a nasty STI. It was the worst, they oozed too. Ugh.

One unexpected fact about you: I can play the spoons (yes this is a musical instrument) and speak broken Spanish after several drinks.. But the spoons are much cooler.

CanFitPro

This past weekend was the annual Canfitpro Conference and Trade Show in Toronto. I find trade shows can be a great source for information and innovation or a big waste of time dependent on what you want to get out of it. This year, it was a little smaller than usual but it did bring a eclectic breed of characters and definitely housed some interesting innovations in the world of fitness.

Some highlights:

1. There was an MMA booth and demonstration area. I thought this was interesting with Dana White’s recent announcement of UFC being legalized in Toronto.  As a result there were demo boxing and MMA demonstrations along with the booths.

2. Reebok really took over a lot of the real estate. There was a huge display and shop selling the Reebok Reetone shoes. A couple of the volunteers tried to convince me that they are the solution to all problems relating to the derriere. I did try on a pair out of curiosity but the trainer in me knows that long term use is going to result in unwanted back issues. I opted to pass but they are comfy shoes all things considered.

3. Clear weight bars filled with colored water. This is the innovation part. The concept behind these bars is that it acts almost like a level. The bar is weighted and filled with color coded water and you use it on a bosu ball for example to do sit ups. While you attempt to do the sit up you have to try and prevent the water from slooshing inside the bar which equals optimal balance for your core. The idea was interesting, I just wasn’t entirely sold on the functionality. Nonetheless, it did catch my eye.

4. The water massage machine. This was neat to watch in action. Basically, you lay down in a tube fully clothed. But there is a thin shield between you and the high pressure water massage that runs over your body.  So in essence, you get a full relaxation massage with water, without getting wet. The line up to try it was a couple of hours long so I watched a couple of people get in, get massaged and get out but I personally did not try it. The feedback seemed positive but not sure where you would actually see one of these in action.

5.  The older guy with no shirt. This goes back to my “interesting characters” at the show. There was this gentleman, probably in his late 50′s early 60′s who was walking around the trade show with a pair of very small tight shorts and sneakers trying out all the equipment. He was extremely fit, extremely tanned, and a little odd. He would randomly start doing push-ups in the middle of an isle.  But, you had commend him for his level of fitness. I kept wondering to myself, “where the heck do you keep your house keys or wallet dressed like that?”

6. The speakers. I had the opportunity to see Lisa Bently speak which made my day. She is one intense and motivating woman. She is a career Ironman Athlete with 33 Ironman races under her belt and 11 wins. She also has cystic fibrosis which made her story(ies)  all the more amazing to listen to. I walked away from her talk a little moved, and definitely motivated. Lisa Bently.

7. PullUp Revolution. Yes, the dreaded and hated chin-up. This one exercise was the crutch of so many of my clients.  Being able to lift your body weight without assistance. The PullUp Revolution is an interesting idea as it’s not limited to just doing chin-ups. Basically it’s a set of weighted bands that hangs in your doorway.  (See here) You can adjust the counter weight of the bans so you start off with support then slowly take the support away as you get stronger leading you to eventually be able to lift yourself with no assistance.  The booth was extremely popular, I watched a number of people trying it out and even doing suspended push ups. It is definitely a multifunctional piece that you could use from home and get results.

8. Twist Sport Conditioning. Peter Twist is the Tony Robbins of the fitness world. He is one intense guy. The Twist booth had all manner of items and I do admit to having bought some of his DVD’s in the past. The Twist booth was also packed the bulk of the time I was there but did stay true to their DVD’s with various demo’s on new hockey training techniques.

I didn’t get to see the Zumba or Flirty Fitness demonstrations but from the responses by a lot of the ladies who did, they seemed like ones I should not have missed. Overall, not a bad trade show, a little quieter than I expected but all in money well spent.

Overtraining – The In’s and Out’s

Recently, a good friend, a Generation Go Sherpa and future competitor for the Race Across America  RAM crashed out on his dreams. He quite simply got caught in the net of over training. Putting in close to 1,000 km’s a week in riding, his body and his mind finally said “enough is enough” and it came to a rapid halt.  Listening to his story got me thinking about my own training and also of the  peak running season coming to close with major fall competitions looming. All over the city athletes, weekend warriors and newbies are in the throws of the final weeks of preparation right now. The most critical part of race preparation is usually the month before. This is when you are not necessarily introducing new techniques but refining and continuing to build leading into it.  By this time your mental strings are stretched close to the max and your body, though a well oiled machine may be starting to show signs of some exhaustion. I know as an athlete myself and having been a trainer for years, when the numbers start to plateau or when you start to dread your runs the signs of over-training are starting to manifest themselves.The last thing you want is to get injured and endure a set back. So how do you know when you’re over training? Below I have outlined some of the key indicators that perhaps backing down for a week may just be exactly what your body needs.

Physically, you may start notice the below

• washed-out feeling, tired, lack of energy
• pain in muscles and joints
• sudden drop in performance
• proneness to getting sick (immune system not recovering)
• decrease in training capacity / intensity
• loss of enthusiasm for the sport
• increased incidence of injuries.
• feeling a need to constantly exercise (yes it’s true!)

The list above is simply meant as a guide for typical body responses to over training but the mental part can be so much harder to overcome. When you adapt to a training regiment, you want to push harder and through it but when you start to dread it, that is a big indicator of where you are emotionally. Training, although critical for undertaking most strenuous exercises becomes an addiction and love/hate relationship. If you have ever heard of runner’s high, that’s exactly what I am referring to you. Your body starts to crave that release and feeling of euphoria you may get from pushing that extra mile. So you recognize you are in a state of being over trained. Now what?

Rest and active recovery will be your best friends. Resting is probably the hardest thing to do when you’ve been in the zone for some time, but you’re body needs it emotionally and physically. Plant your butt on a beach for a couple days, take a nap during the day on a weekend, take an entire week off from any serious physical activity. You don’t necessarily have to stop being active just modify it into active rest. Been hitting the weights hard? Drop back from your peak numbers by 30% and just do light maintenance work outs.  Turn your long runs into light 5km’s or opt to walk or completely change your cardio. Go for a bike ride, or a swim. Allow yourself the time to take a deep breath.

The best solution to avoiding over training is to prevent it to begin with, which in itself can be a challenge. For myself, I try and ensure I get in one massage and  one chiropractic appointment a month. I always incorporate one recovery week into my training schedule as well. I may train 3 weeks with increasing intensity then in the 4th week drop back 30%-40% and go at it twice that week instead of three or four times. The best advise is to listen to your body.  Don’t ignore the signs, in the end it will do you more harm than good. Stay tuned to the blog for Sherpa Ian’s story.

Ultimate Frisbee – Flick This vs Hazardisc

This year is all about new experiences. So, off I went to check out an Ultimate Frisbee game.  I will admit, I know nothing about it.  When I thought about it I figured it was some kind of football frisbee game (full on tackles etc) but it’s actually a combination of football, basketball and soccer rules with it’s own flavor added to it. The game moves very fast and it’s usually 1.5 hour in length. All in it looks like a TON of fun (at least for those who are coordinated).

From the sidelines, I snapped pictures and was coached on what was happening by the subs. The terms made me giggle but  in actuality its a high paced competitive game AND it’s not refereed  which I thought was odd.  Despite the lack of a ref, this particular game rolled on smoothly with no obvious issues and the Flick This players took turns keeping score. (unfortunately they did lose – but it also shows the honesty).

The object: to score points of course!

5 people on the field at a time, minimum 2 women.

Its a “no-contact” sport. You do get smacked but it’s not a tackling sport like I thought originally.

Some terms:

Dump – is the person behind you on your team so you can dump it back to them and swing it across the field.

Cut- is when you run towards the person with the disc for them to toss to you.

Hammer – a throw over the head.

Stall – when you have the disc you have a count of ten “stalls” before you have to toss it.  You can only move one leg while you have the disc (similar to basketball) and you can be blocked.

Points are scored in end zone (like football).

All in it was fun to watch, I can see why the sport is so popular. Curious about it? Check out:

http://www.whatisultimate.com/

or to join a league

http://www.torontossc.com/

Pilates for Men

I still can’t figure out why more men don’t do Pilates. It’s challenging, but not impossible; you don’t have to be flexible like yoga; it gives you awesome abs and the classes are full of hot, fit women. What’s not to love about Pilates? I think perhaps some men are intimidated by Pilates. It does have an aura around it that’s generally built on myth. It’s not just for dancers. Anybody can do Pilates and everybody should do it. It’s functional fitness – letting you build strength and endurance to do all the things you want to do.

Pilates was, after all, started by a man – Joseph Pilates. He was a boxer and trained athletes. And there is nothing wimpy about Joseph! Many pro athletes are turning to Pilates for rehab after injuries, but the smarter pros are doing Pilates to prevent injuries and to build strength, balance and endurance. Pilates works from the inside out – building a strong core, helping to lengthen and strengthen, correct muscular imbalances and increase agility and range of motion. I personally have clients who have improved their race times and increased their golf drive by 30 yards (yes! its true). Add to that improved flexibility and posture and what are you waiting for?

Pilates is an excellent foundation and rather than working parts, like you would at the gym, it emphasizes the whole body. A typical class or session would involve some warm-up and stretching, followed by core exercises and work for back, arms and legs. One advantage of Pilates is that there are many modifications that can take into account injuries or restricted flexibility. Generally, men are tight in the hips and hamstrings, making some actions difficult. Pilates makes allowances for this and a good instructor will modify the exercises for you and not expect you to stretch like a pretzel.
And if you’ve ever watched a Pilates class and were perplexed thinking they didn’t look like they were doing anything – give it a try.

Pilates is a lot of subtle work – connecting with deep muscles – but it also has challenges. You can definitely work up a sweat and feel it the next day. Pilates doesn’t require any special clothing or attire and you don’t even need shoes. Gym clothes will do. So the investment is only the class cost and your time. Pilates can be done on both a mat and with specialized Pilates equipment. Both have benefits, but I generally recommend starting with a mat class – an introduction to Pilates course is even better. Those subtle moves involving the deeper core muscles are crucial to making sure you work properly.

As an added bonus, you carry what you learn in Pilates with you – getting rid of back pain, improving posture, strength and balance. Not to mention flat, strong abs. Oh, and did I mention the hot, fit women in the class? As an added bonus – I’ll let you in on a secret –women generally like men who show up in a class that’s mostly women. It doesn’t even matter how well you do in the class! It shows a confidence and willingness to try new things that’s very charming and impressive. What’s not to love about that?

Sherpa Nad Experience: SPIN on a Real Ryder at CYKL

I love SPIN, I love the concept, the work involved, the music the whole atmosphere of it. Over the past few years when I do add it to my training regime I have also found what I don’t like too. Like most things in life,  the more variety and flavors you try, you figure what works for you. I can (and will admit) that SPIN over the last little while has faded a bit for me. I was previously going to an amazing instructor but, like most driven athletes he is off in the wilds of Europe preparing for the Ride Across America. (Good Luck Ian!) That being said, I have not been consistently on a bike for some time now.

Fast forward to now. A few months ago, The Globe and Mail did piece on a new type of SPIN bike, namely a Real Ryder.I was fascinated with it at the time, but go distracted with other things and it slipped my mind. Recently, I again came across the bike, and located the studio that houses them.  Today, we went out for a test drive.

All I can say, it’s like one of those moments when everything comes together. The class was hills, the Tour was on in the background so you had immediate inspiration, the instructor (and owner Kim Donnelly) is amazing and of course the bike. Real Ryder’s are the next evolution of indoor riding. They flex, they move, you can lean into a corner like you would on a road bike and they take a lot of core stamina.  Even if you are a mountain biker, the handles have the flex back that you feel going over stumps, the bike feels alive under you and takes you to the next level of training.

I have recently had a knee issue and hip flexor issues these past few months and I found that with the bike movement the crutches I have had with these issues were not as bad. Kim’s attention to detail and meticulous verbiage  about ensuring your are in exactly the correct position when you get on as well as during your ride also made a significant impression on me.  Kim’s attention to detail also parlays into the way the studio is set up.  Finally, her focus on superb customer service is also something that left an impression on me (as well as the bike seat – it’s been awhile!)

Briefly about the studio: www.cykl.ca

1. All Real Ryder Bikes

2. ONLY location in Toronto that currently has them!

3. They carry SPD’s so if you forget yours, don’t own a pair and want to try them, or have no idea what they are they have lots in stock to use for the class.

4. They have Live DJ’s play for some classes (I thought this was particularly neat)

5. They have gel seats available for the newbie breaking themselves in.

6. Towels for the bikes, and all shower amenities also available.

7. Easy to access, located at Bathurst and Wellington (just down from Wheat Sheaf) there is lots of parking too.

All in, my interest in SPIN has been renewed and I can’t wait to go back. The pictures do not do the bikes justice, you simply have to have the experience. Currently, they offer primarily traditional SPIN classes (with a Tour twist now) but come the fall, they will be offering more endurance driven classes (periodization)  and providing more specialized training for those interested in the next level or interested in competing.

Stay tuned for the video interview with the owner Kim. She’s a tough instructor (in a good way of course) and lovely person. Many thanks.

Barefoot Running, Huh? Really?

Lately, I have noticed a major push towards  barefoot running. Its seems to be “the thing to do” right now and both factions of pro vs no also seem to be getting hot and bothered on whether you’re likely to destroy your knees by doing it or whether it will actually prove to be beneficial as it’s the way we are designed to run.

First off, barefoot running is not a new concept, however, in our industrialized world shoes are obviously more practical. In the less industrialized countries naturally, the availability and costs for shoes are generally not an option therefore barefoot is a matter of life, not choice. So, then I ask, why the sudden interest?

While I was doing research for this article names such as Olympic champions and world record holders Abebe Bikila, Tegla Loroupe and Zola Budd were at the fore front of most articles.  However, upon closer observation most of those athletes peaked in the late 70′s or 80′s (with the exception of Tegla who was very active in the competitive circuit in the 90′s)  but there is no single major athlete that would warrant the sudden interest in the trend now.

Barefoot running caught my attention after an interview I did with the team from Run with the Sun. I was following the run in Twitter and noticed a guy in neoprene toes socks. I was amazed for a number of reasons, one being he was also doing a 100km run in essentially sock feet. Since then, I have noticed more and more publicity around it. Men’s Health also did an article on barefoot running in their June/July issue. The big spark for me with the barefoot running trend is a trough back to my youth sprinting days. I have always been a fast twitch person and the running bio-mechanics of barefoot is very similar to sprinting.

Over the last two years, I have really started to focus on endurance running and began to participate in adventure races. Through my training, I have probably adjusted and readjusted my running style a dozen times trying to find what’s comfortable for me. Unlike most runners I do not pronate when I run I supinate. I also tend to run on the balls of my feet when I am tired (back to sprinter style form) as well as take longer strides all of which are big no’s for endurance running.  The more I thought about it, the more moving into a barefoot running regime appealed to me.

What I have learned and am learning, is the transition into barefoot is a slow and delicate balance from what you are familiar with. I started the program yesterday and my calfs are not happy today. Oddly, during the run I felt amazing. It was weird yet liberating and requires you to really pay attention to your form at all times.I intend to invest in some Vibram Fivefingers shoes this weekend, based on reviews I have read they seem to be the best and most well received of the available brands out there.

Its seems that barefoot running is mimicking the push for more extreme and more challenging racing.  Endurance sports are getting longer, Ultra’s are getting more exposure so it seems a natural progression  that barefoot would accompany that as people try and test their limits and go back to the roots of human nature. I personally am excited about trying this new chapter of running in my life.

The program I am following can be found at: http://www.barefoot-running.com/transition/index.php

Will keep you updated with how it goes!

Tips on how to train in the heat.

Its been a scorcher in the city of Toronto the last few days as is the expected traditional summer weather. That being said, it is perhaps a little warmer then the customary hot summer days pushing 30+ degree weather. With that in mind, some of you are outdoor athletes somewhat accustomed to dealing with varying temperatures and others not so much. What then would be the best approach to dealing with heat and going for a run, ride, playing a game of volleyball etc. How do athletes keep themselves cool?

Naturally, a lot of the suggestions seem obvious. Wear sunscreen, a hat, keep hydrated etc. But, like most things its in moderation. Take in too much liquid and the wrong kind and you’ll feel nauseous. Here is a list of 9 items that should help with any exercise you plan to do in the heat:

1.Keep your neck cool. It really helps regulate your internal temperature when out there. Here is a trick I have used when paddling in the summer.

Take a bandanna, soak it in eucalyptus oil and water, toss in the freezer overnight. It will not freeze solid due to the oil in it when you take it out, wrap it around your neck with the bulk of the material sitting on the back of your neck. It will keep you cool and the oil will keep sinus open and give you the overall sensation of cool.

2. Train during the early morning hours or late evening hours if possible. This will at least allow for your body to become acclimatized to the heat gradually. Be gradual about the level of intensity as well.

3. Hydrate Early and Often -drop back about half a bottle of sport drink an least an hour before you head out. Don’t down the entire bottle at once but try and spread out the consumption if possible. While outside training, try and take in some sport drink every 20 minutes in small portions. The salt/sugar content will allow you process the fluid faster.

4.  Weigh yourself pre- and post-workout in each sport and be as specific as you can to the actual racing conditions to determine the exact amount of fluid you lose. There is a big difference between 30 degrees and 20 percent humidity and 30 degrees and 70 percent humidity. You need to know exactly how much fluid you are losing in each sport. Don’t guess!

If, for example, you lose two pounds during a 90 minute bike, it means you sweat about 32 ounces of fluid (remember to add in the fluid you drank during the ride). For future planning you can try to replenish your fluids at a rate of slightly less than 32 ounces per 90 minutes of cycling. It is difficult on the run to replace the entire amount of fluid that you lose during exercising but you do need to replace about 75 percent of what you lose with small drinks. You want to avoid the sloshing and fullness associated with drinking too much. Your body just can’t absorb the fluids as fast as you lose them. (By Alan Ley USA Triathlon Coaching Education)

5. Dress well! Make sure you are not wearing clothing that will suffocate you. Tight does not mean better. Having loser tops at least will allow for ventilation. And of course, dump on the sunscreen.

6. Don’t run/ride full tilt if you’re training. Try to keep you exertion levels more moderate.

7. Keep rehydrating after exercise. Just because you have stopped does not mean your body has too. While you’re in recovery mode your body needs as much as it can get if not more attention then while you were active.

8. Age matters. The younger you are the more stamina you may think you have but don’t underestimate your body’s reaction to the heat. If you are in an older bracket keeping hydrated is even more critical to ensuring the body has sufficient fluid to keep functioning and that enough sugar is getting to the brain.

9. Use common sense. If you are racing, stay in the shade between races. Keep the food intake going just choose more liquid based foods like watermelon, or foods that are fast digesting. The denser the food the longer it will stay in the system and the longer and more energy the body will dedicate to processing it.

Even if you are spending the day swimming you are still sweating quite significantly. The same tips apply for spending a day at the beach!

Hope this helps and have fun out there!

Welcome Justin Ballack! Sherpa in:Bodybuilding and Supplements

Sherpa in: Bodybuilding and Supplements

About me in four sentences:
I am a 22 year old performance athlete turned amateur bodybuilder. I have been involved with competitive sports my
whole life; from hockey, football, baseball and tennis. I love anything fast and extreme from fast cars to fast steep ski hills! There is also nothing, however, better than sitting back relaxing on a lawn chair overlooking a lake or a good nap!

Funniest/Worst Sherpa Experience:
At my first contest, I drank 3/4 of a bottle of wine before the night show to make myself more vascular. Because of
my low body fat and having not drunken alcohol in almost 16 weeks, I was so drunk I fell for before I stepped on
stage!

Unexpected fact: I thought I flunked out of university and worked out everyday to try to cope with the stress!
This is how I discovered bodybuilding!

Variety is the Spice of Life

Moksha yoga is a type of hot yoga ideal for the yoga beginner as well as the seasoned practitioner. Each class takes you through a series of poses to enhance your strength, flexibility and mindfulness in the detoxifying calm of a heated studio.

Yoga has always intrigued me. During my competitive dance stint our coach required us to attend a stretching or yoga class once a week as part of our training schedule. Choosing yoga to try something new, I was amazed by the intensity of the poses, and the improvement curve over the stretch of the course… pun intended. During university, I attended yoga at the athletic complex recreationally and was always impressed by the challenge and discipline of yogis. My “first” with hot yoga was a session in London, Ontario: Moksha Karma class. My involvement with Western Triathlon involved a few private team sessions- a great opportunity to learn and gain feedback from teachers in a comfortable setting.

Moving to Toronto in January, I signed up for a month long unlimited pass as a first timer at North York Moksha at a really cheap price. That studio in particular is a LOT bigger than London, and I found participants especially warm and inviting. During the winter months, a mini cup of herbal tea (Rose is my personal favorite) on the way out was great for after class mingling and helped me cool down. Yes- cool down, something about the heat on your internal organs working to expell things after you are already hot.

After that month, I attended a Karma class on random Fridays. Although I am no yoga sherpa by any means, I have never had a bad yoga class. Yoga helps you sleep, de-stress, encourage weight loss, improve cardiovascular ability, enhance ability to focus, and improved my right ankle-my personal achilles heel. Overall, I just feel more energetic.

After a May hiatus from the yoga community, last Thursday morning I ventured to Toronto’s Danforth to take part in a YIN session at their Moksha location. I was feeling a little out of shape so YIN appealed to my urges to do something athletic, different, and manageable.

According to their website, YIN is “a gentle yoga with long holds designed to stretch through deeper muscle tissue and fascia. All poses are practiced on the floor. Suitable for all levels.” This is a perfect description, and to add to that, very fun for a beginner- and challenging for an experienced yogi. To dispell any myths- everyone in my class came in all shapes and sizes and wore all sorts of athletic clothing from Lululemon spandex to shorts and tshirts, to sweats and a tank. Whatever helps you move freely and keeps you comfortable is great. The teacher is calm and soothing, and sometimes reads inspirational messages and salutations while we held each pose for upwards to five minutes a stretch…puns just keep on coming.

For example, one of the teacher’s words of wisdoms was that “variety is the spice of life”. Amen to that. We practiced poses on blankets, mats and a cushion pillow which they supply and added an exciting diversity of options.

If you go to try yoga for the first time, my suggestion would be to bring an extra towel and a big waterbottle. The heat is bearable- think of how your face gets red and sweaty in a hot bath, but not half as hot as a sauna. Tonight I am heading to a 6:30pm Moksha class which offers 40 poses in a heated room designed to promote openness in my hips and strength in your upper body. Looking forward to it!

The Latest Water Sport Sensation

The 22nd TELUS Toronto International Dragon Boat Festival was a two-day fun filled event that brought sports and community spirit together to Toronto Centre Island on June 19th & 20th, 2010. Organized by the International Dragon Boat Race Festival and the Toronto Chinese Business Association, this year over 200 teams with 5,000 athletes participated in races of 500m distances. Paddlers of all different backgrounds including dragon boat elite, hospital employees, teachers, university students and finance workers from all over the world took part honoring Chinese tradition and friendly fun.

I spent the weekend lifeguarding the event. What a great perspective- the sheer beauty of the island, sunshine, water and trees made it seem like we were not in Toronto at all. The only reminder was the CN tower poking out behind the tip of trees looking North in the distance.

Thankfully everyone was safe and sound the entire weekend. The volunteers and staff were fantastic- my partner and I received lots of water, sunscreen and delicious food which kept us very happy as we watched the waterfront.I learned that success in the event had a lot to do with synchronicity and stroke frequency of the 40 paddlers in the boat. The fastest times of 500m distances were just under 2:00 minutes- and they were very fast! At the end of the weekend I tried out boating with a few volunteers- it’s harder than it looks. You slice the water with your paddle and listen to instructions offered by coach and steer master. I have a lot to learn! We paddled about 150m meters and my arms were already aching and I was breaking a sweat!

A special mention to teams coming all the way from Trinidad and Tobago, Ukraine, San Fransisco, and Pennsylvania. A “hip hip horray” to the “Spirit Challengers”- a group of talented individuals with disabilities who came out to race. The message of hope and inclusiveness rang as the announcers and fans cheered everyone on.

Thank you to the organizers, GWN Dragon Boat staff, announcers, DJ, and the phenomenal volunteers. The races were on time and we ended the weekend ahead of schedule due to the dedication and hard work of everyone involved.

For more information, go to www.gwndragonboat.com -there are more races this summer if you have a group of friends or community wishing to get together to enjoy a new water sport in a fun team building environment.

Post Natal Pilates

For those of you bummed out by hearing that its not advisable to start Pilates while pregnant, I’ve got great news for you – pilates is awesome post-pregnancy and a fabulous way to get yourself back into your body and back in shape.
Pilates is recommended even for those recovering from c-sections. Make sure you’ve got the go ahead of your doctor before beginning any post-natal exercise program, including Pilates. The usual guideline, if all is well, is 6-8 weeks post-delivery. When searching for a Pilates instructor for classes or private sessions, make sure to find one who has post-natal experience and is properly certified to teach Pilates. Many Pilates instructors are also mothers and able to gently and effectively guide you through a post-natal workout.

Studios will often offer post-natal group classes that allow moms to bring their babies to class with them. Often, the babies are not a part of the workout, but allowing babies means moms don’t have to find a sitter and can be on hand for feeding if necessary. Doing Pilates post-pregnancy can also help you re-connect with your body. One of the greatest pleasures I get from teaching post-natal Pilates is watching new moms find their physical presence again. Many of the core physical complaints and issues resulting from pregnancy and being a new mom can be addressed with Pilates.

Lets start with the biggest problem I hear from new moms – abs!
During pregnancy the abdominal muscles are extended and stretched, making it a challenge to get them back into condition. Because the core focus of Pilates is on the abs, it’s the perfect way to get back into your body. There are 3 levels of ab muscles – the transversus (deepest layer), the obliques (the turny-twisty muscles) and the rectus (the 6-pack). If you’ve been doing your keigels and engaging the pelvic floor muscles during your pregnancy, you’ve probably been also getting into the transversus. The transversus works like a belt or a girdle and wraps around the belly, giving that nice tight feeling. Pilates works on helping to engage this muscle more effectively so its doing is job.
Often, the back muscles will take over if the transversus is weak, leading to the back becoming tight, over-worked and often sore.

Pilates works to not only strengthen all 3 layers of the ab muscles, but also to help them work better as stabilizers for the body, meaning more efficient and easier movement. The fact that the end result is often tighter, flatter abs doesn’t hurt either! Breast-feeding and carrying a child often results in upper back and neck issues. Pilates works to help stabilize the shoulder girdle and lengthen and strengthen the muscles along the spine, as well as strengthen the arm muscles. The result is better endurance and ease of movement, as well as improved range of motion and flexibility. Pilates will also help open up the front of the chest, which is often tight and draw-in from breast-feeding. Combine that with the strength and improved muscle tone and you’ll not only be able to carry your child more easily, but you’ll look better doing it too. Totally a win-win!

Pilates really is a great way to bring yourself back into shape. Mix Pilates once or twice a week with a good cardio program (yes, even walking counts!) and you’ll be feeling and looking better in no time. Keep in mind that the more times a week you do Pilates, the quicker you’ll see results, but be kind and patient with yourself and enjoy this amazing time of your life as a new mom.

Find Sandra at: http://changestudio.ca/aboutus.html