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.

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.

Road Rash

Ok, so I am no expert on road rash. But if I keep on crashing my bike I might just become one. Not that I want to be. As a result I would encourage people to use the comments section to share their experiences and advice.

My latest struggle with road rash started almost two weeks ago when I crashed early in the bike leg during an Olympic distance triathlon. Sadly I have no good story about how the crash happened, other that to say I was by myself and did something completely stupid. I guess that is problem with watching too much Tour de France, you start to believe you can do what the professionals do. I did finish the race. I am too stubborn to let two hours of bleeding to stop me from finishing.

My two crashes resulted in somewhat different cases of road rash. The first one covered a larger area of my arm and leg and was significantly dirtier due to an abundance of loose gravel where I crashed. The 2nd covered a smaller surface area but was deeper and without the complication of dirt and gravel.

If you find yourself in a situation with gravel embedded in your road rash I suggest that you stop immediately and take care of it. I decided to finish my race and did not clean the wound until 4 hours later at home. At that point the gravel and dirt was mixed in with dry blood, which only made cleaning that much more difficult. I tried in vain at first to simply wash the dirt and gravel away. In the end I had to scrub the wound clean with a face cloth. I must admit that I could not take the pain of doing it myself so I had my partner at the time do the scrubbing. Once the scrubbing was done I used a few alcohol swabs and hydrogen peroxide to disinfect. Yes, that was painful. The last step was to protect the road rash so that a scab could form, infection prevented and healing take place. To do this I recommend 2nd skin from Band-Aid or my favorite, JOHNSON & JOHNSON FIRST AID® Advanced Healing 4s.

My second crash was on gravel free pavement resulting in road rash without gravel and dirt. Because of cleanliness of the wound I became complacent and simply disinfected the wound and left it to air dry. This was the beginning of my mistakes. It never did scab so the next day at work I decided to raid the first aid kit to cover and protect the wound. This was my 2nd mistake as the bandage stuck to the wound so that when I tried to remove the bandage that night it took whatever scab had formed with it. This resulted in a sleepless night as Tylenol could not cut the pain. The pain became so intense that I was forced to leave work the next day. At this point I finally did the right thing and went to the drug store to get 2nd skin. It only took a few hours for the pain to be relieved and for me to finally get some sleep. But at this point I had set myself back a few days of healing and likely made things worse.

So, to recap:

1) Wash with water
2) Scrub out dirt and gravel if needed
3) Disinfect
4) Cover with 2nd skin or similar product
5) Repeat steps once or twice a day

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.

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!

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

Which supplement should I be taking during the best season (SUMMER) of all?

For most of us during the summer months our physical activity level increases ten fold. We only have 3 months of the year to enjoy beautiful summer weather and we initiate a variety of physical activities such as biking, running or playing organized sport. Unfortunately, the body may not be fully prepared for the amount of activity you may want to force it to do in the short period of time and as a result a muscle, ligament or tendon injury may develop creating an inflammation response by the body. In order to continue with your activities it is best to prevent the progress of the bodies’ natural mechanism to injury with a natural supplement. This month I will be featuring a natural anti-inflammatory agent called Turmeric.

WHY USE TURMERIC AS A NATURAL ANTI-INFLAMMATORY?
Before I provide you with the benefits of turmeric as a natural anti-inflammatory, it is important for you to understand what the inflammatory response is and how the body attempts to protect itself from further injury. Dr. Kendall-Reed a Naturopathic Doctor describes inflammation as “the first response of the immune system to infection, injury or irritation.” It is characterized by redness, heat, swelling, pain and limited mobility of the limb or joint (Kendall-Reed 2006). These visible changes to the injured area of your body is the attempt of the white cells (prostaglandis & leukotrienes) of the immune system to protect the injured area via proteins know as fibrin which attempts to segregate the injured area from potential infection. The swelling of the injured area is painful because the increased fluid compresses surrounding nerves and unaffected tissue causing pain.

Within normal circumstances this inflammatory response leads to healing with tissue recovery, regeneration and normal function. However, according to Dr. Kendall-Reed (2006), if the amount of tissue damage is substantial than the inflamed area may become organized into healing tissue called granulation or SCAR TISSUE. The development of scar tissue can lead to chronic inflammation and prolonged periods of pain and decreased function of the joint, muscle, tendon or ligament. And unfortunately ladies and gentlemen the development of scar tissue can prevent you from enjoying your summer time activities.

To ensure your continued physical activity in the future as your body fights off an injury, it is possible for you to assist the inflammatory response with natural anti-inflammatory agent such as turmeric. In recent years pharmaceutical based anti-inflammatory agents have been implicated in increasing the risk of potential fatal accidents circulatory Dr. Daniluk(2006), a Naturopathic Doctor recommends a natural anti-inflammatory that address the pain without increasing the risk of heart attack or stroke connected with the use of Cox-2 inhibitor drugs (NSAIDs,: Celebrex). With the safety of traditional based anti-inflammatory medicines being questioned, many individuals are seeking natural supplements for relief from pain, swelling and inflammation. Dr. Kendall-Reed (2006) mentions that as the population is aging and becoming more active, the incidence of muscle injury, arthritis, or other musculoskeletal conditions such as tendonitis is dramatically increasing and thus we need safer options for treatment. A safer option for decreasing inflammation would be turmeric. Let’s review what the research has to say about this natural anti-inflammatory.

WHAT DOES THE RESEARCH SAY?
Turmeric (Curcuma longa) is a perennial herb belonging to the ginger family. Turmeric inhibits cyclo-oxygenase-2 (Cox-2) and 5-lipoxygenase (5-Lox). These two main cells control the production of PRO-inflammatory response thereby decreasing the production of white blood cells prostaglandis & leukotrienes that are involved in the inflammatory response (Kendall Reed, 2006). Dr. Daniluk (2006) mentions that turmeric contain anti-oxidant properties that are effective at free radical scavenging and have been shown to protect cells and thus reduce inflammation.

Turmeric is a natural anti-inflammatory agent because it:
1. controls the production of inflammatory cells (prostaglandins & leukotrienes)
2. Inhibits the breakdown and metabolism of the hormone cortisone

WHAT DOES THE RESEARCH MEAN?
Turmeric works in two ways:
1. prevents white blood cell accumulation thereby decreasing pain and inflammation
2. creates the optimal balance of PRO-inflammatory and ANTI-inflammatory cells (prostaglandins & leukotrienes)

Dr. Kendall-Reed (2006) mentions that under normal circumstances the body is able to maintain this balance, however the balance is disrupted following an injury resulting in an increase in PRO-inflammatory cells and thus creating pain and inflammation.

RECOMMENDED SUPPLEMENTS FOR REDUCING THE INFLAMMATORY PROCESS

Turmeric
Dosage: 500 mg/capsule per day
Food source: cooking with turmeric as a spice

In conjunction to the SOM, I also recommend the following natural anti-inflammatory and tissue healing agents (antioxidant and reduction of inflammation supplements) to assist in decreasing inflammation after an injury:

Omega 3 Fatty Acid (at least 180 mg/EPA & 120 mg/DHA per Omega 3 capsule)
Dosage: 500mg/capsule 3 times a day
Food source: Fresh fatty fish such as: wild salmon, albacore tuna, mackerel, lake trout, herring and sardines; Nuts such as: grounded flax seeds, walnuts, soya nuts

Ginger Root Extract
Dosage: 500mg/ per day
Food source: cooking with ginger as a spice

Zinc
Dosage: 50mg/per day
Food Sources: sunflower seeds, pumpkin seeds, oysters, oats and peas.

In addition to the featured SOM and suggested supplements, I recommend eating foods that will promote ANTI-inflammation thus you are eating the pain away. Below is a list of food sources that should be added to your diet as you fight your next cold, back injury or sprained ankle:

Calcium & Magnesium rich foods (assists in reducing muscle cramps):
Sesame seeds
Yogurt

Vitamin C-rich foods with Tissue & Healing Properties (assists in rebuilding and healing tissue):
Citrus fruits (oranges, grapefruit, pineapple)
Berries (black berries, raspberries, strawberries, blue berries)
Peppers (green, red, yellow)
Broccoli

Foods with ANTI-Inflammatory Properties (assists in reducing pain from inflammation)
Cherries & Raspberries
Celery
Mild Curry Spice& Cayenne Spice
Fatty Fish (salmon)

Protein Rich Foods (assists in rebuilding muscle tissue which is necessary for recovery)
Fish (salmon)
Lean Meats (turkey, chicken)
Pumpkin Seeds

STAY AWAY FROM FOODS THAT PROMOTE INFLAMMATION SUCH AS:
Foods high in saturated fats: fatty meats, cheeses
Foods high in sugar: ice cream, sugar, baked goods
Foods high in starch (simple carbohydrates): white flour & white potatoes

References

Kendall-Reed, P. (2006). Inflammation. Beyond Fitness August 2006. 28-29.

Zenner, S. and M Weisser. (1997). Oral treatment of traumatic, Inflammatory and degenerative conditions with a homeopathic remedy. Biomedical Therapy. 15(1):22-26.

Interview with Annabel Fizsimmons: clearspaceonline.com

Yesterday I had the opportunity to connect with the lovely Annabel, the voice and heart behind the website www.clearspaceonline.com. I came across her on Twitter, checked out her site and figured we should connect. The
website represents a lot of what I think we are starting to lose in our daily lives, and that’s time. Time for ourselves, to focus on ourselves and to reconnect with what it is that drives us and makes us whole.

Her site says it best, “We know you’re busy. We know you’re stretched for time. We know that you’re trying to be many things to many people. So we’re here to encourage you to put aside 20 minutes a day for yourself – yes, just for YOU – to ClearSpace.”

We connected via phone, here it is what Annabel had to say.

N: What was your A HA! moment for the website, how did you get started?

A: It started with the switch into parenthood after the birth my first child. I no longer had time for my favorite activities, and had to make time to carve it out of the day. I am a runner, and pilates/yoga instructor and physical fitness is such an important part of my life. I had to make time to bring it back into my life after my first child.

N: When did the website actually come into existence?

A: It developed shortly after the birth of my first child. It was a natural progression from my world of teaching already, as I was already helping people put time into their calendars, but never had the challenge of it myself. It was at this time that I was starting to do podcasts for my existing client base and it morphed into this business and became an
additional resource for my clients. The site itself began in 2009.

N: What has been the most interesting client(s) you have taught?

A: I have taught a wide range of people, one unique experience was having taught on the set of Owning Mahoney, and Minnie Driver was in one of my classes. I also taught the Men’s Olympic Field Hockey Team.

N: How was that? You must have had to really change your approach?

A: Having played the sport previously, I could bring the experience from that and I was used to working with athletes already. I had to teach what they would understand, speak anatomically, speak the lingo. I had to use the language they would understand to make the connection.

N: Out of all your specialties, what is your primary focus for yourself?

A: My first love is yoga, then running.

N: Do you run with an ipod?

A: Sometimes, I find that running is therapeutic for me. My get going song if I need it would “Beautiful Day” by U2.

N: And when you want to take a class, where do you go for your instruction?

A: The Yoga Lounge and Pilates for Life. I have tried various studio’s but they are my primary go to ones.

N: With the growing popularity of pilates and yoga, how do you feel about the fusion of the two?

A: When it first started coming into the mainstream, it wasn’t as accepted (referencing yoga). If you were a runner you didn’t do yoga. Now, it’s becoming an accepted standard for runners. The one drawback is lack of certifications, and the risk of diluting the specifics of the art. It’s so important to be safe always, there should never be any pain. For example,
with post pregnancy there is a split that can occurs in the rectus abdominis muscle that does not always get addressed. Doing standard abdominal exercises will not assist with the healing of diastasis recti – it’s key things like that, that do get missed with the lack of certifications in the discipline.

N: Do you have a student coming up in the ranks to assist you?

A: Not at the moment. Right now I have a pool of instructors I work with. Amy Brown of (owner of Pilates for Life) and I work with each other, to teach and educate when we find new methodologies or require tweaking with form. We keep each other up-to-date and work together. I also spend a lot of time online researching.

N: What is your schedule like, being a one man shop?

A: I teach private classes or one-on-one sessions in the mornings and the afternoons are for podcasts, writing and work online. My classes are small, generally a maximum of 12 people.

N: How have you found that being online and using Twitter/Social Media avenues has helped you?

A: I have been amazed at the power of the online community. Twitter has exposed so many worlds to me. Being a small business I don’t have a huge marketing budget but I do have time for social media. I have met people from all over the world. Originally the website was launched with my Toronto client base as the primary feed, but as it grew more people would reach out to join. I have a worldwide audience.

N: Where is the furthest client you have?

A: Switzerland.

N: Any favorite sports, anything you dying to try?

A: I love live sports, live hockey, live soccer and field hockey of course. I grew up in Bermuda and England so field hockey is in my blood. I also like swimming and gymnastics. I want to try long distance cycling (ultra endurance riding) and a triathlon.

N: What have you found to be your biggest challenge?

A: I am a one person show, managing administrative and creation of all podcasts. Doing it all and maintaining teaching practice. Trying to determine where the energy needs to be directed.

N: How does the web program work?

A: It’s $9.95 a month for access to all podcasts, and there is always new content. The podcasts are audio right now and range from 5-30 minutes in length. The average length is 20 minutes. There are beginner podcasts, intro to pilates it varies dependent upon your need.

N: What’s next in your evolution?

A: I want to start doing video podcasts, continue to expand the site. Add a shopping cart to purchase podcasts individually and am currently working on a Clear Space Manual.

Annabel is an athlete, a mom, a business woman and an old soul at heart. You can appreciate her focus, can sense her drive and instantly feel a trust from speaking with her. I highly recommend you check her out, I personally will be giving the podcasts a shot.

Find Annabel:

Twitter: ClearSpaceGal

Web: www.clearspaceonline.com

Welcome James Wildsmith! Sherpa in: Swimming and Tri’s

Sherpa in: Swimming, both open water and pool, with an interest in triathlons (cycling and running).

About me in four sentences: I want swimming to b my sport for life. I started in a competitive program at the
age of 5 after almost drowning as a child and have been swimming ever since.  I swam very seriously from my mid-teens to my mid-twenties and now it is part of a more balanced training plan. Of late I have been involved in open water swimming, triathlons and whitewater kayaking.

Passion in Life: Water! I have to be near it, on it or in it.

Worst/Funniest Sherpa Experience: I’ll go funniest. Two years ago my father was in town visiting and I had a triathlon so he came out to watch. Wanting to impress I pushed the swim a little harder than normal and was able to separate myself from the field and build a good lead. Needless to say I was feeling pretty good about myself as I started my exit. The crowd gathered around the water were cheering and clapping for me and then I tripped on a tree that was submerged and fell flat on my face. The cheering stopped and I quickly picked myself up and tried to act as if nothing had happened.

One unexpected fact about you: I am a wine lover and a glass of red wine is part of my night before a big race routine.

Pilates and Pregnacy

Pilates and Pregnancy

A body changes so much during pregnancy, its not surprising that many women start to look at different types of exercise to help keep them in shape, with the belly, of course, being a major area of concern. I get a lot of calls from pregnant women who want to know more about pilates and pregnancy. My general rule is that if you’ve been active prior to your pregnancy, its okay to incorporate pilates into your routine. But if you haven’t been active, its best to wait until after giving birth to begin any pilates program. Which is not as horrible as it sounds, as pilates is a wonderful way to re-connect with your body after a baby and get that core working again.  I’ll cover post-natal pilates in my next write-up… back to pre-natal.

Pilates is great for pregnancy as it focuses on the core and helps build a strong powerhouse to support the baby weight. Its also crucial for posture.  Pregnancy is usually broken down into 3 trimesters, which we use as guidelines in pilates as well, to determine which exercises are suitable and which aren’t.

First Trimester
Its pretty much business as usual during the first trimester, with a couple of things to look out for. Because the hip joints begin to loosen, its important to make sure that ranges of motion are not excessive, with the focus instead being on the stabilizers around the joints. Lying on your back and belly is still okay during the first trimester, so no need to worry about that. And even some mild ab work is okay, but I would caution against doing any seriously intense core work and instead focus on challenging the core stabilizers. Which means no crazy amounts of crunches but instead working on engaging the core muscles for longer periods of time.

Second Trimester
More work is required to keep the core stable here, as the belly grows. Its also good to focus on opening up the upper back and shoulders, as they may tend to slouch due to the changes in weight. And its not a bad idea to work on upper body strength and balance. Babies are heavy and carrying them (inside or out) is hard work! Less time is able to be spent on the back, so keep that in mind and switch positions often. Sitting and side-lying are good alternatives, as is standing.

Third Trimester
At this point, you’re a hero, and should be rewarded accordingly! Its not a bad idea to slow down the pace of any work-out at this stage of a pregnancy. Lying on your back or stomach is pretty much out of the question, so most work will be done standing, sitting or side-lying. Make sure to have some support under the belly when side-lying.  Take your time and focus on breathing, connecting with the core and listening to your body. This last trimester is a wonderful time to nurture yourself and prepare for the new addition to the family.

Keep in mind that your body changes a lot during a pregnancy and you really should listen to what your body tells you. If something hurts or doesn’t feel right, talk about it with your instructor. A good pilates instructor will find a way to work with anything that comes up.

If looking for a pilates instructor, be sure to check their credentials. Ask them how long their course was (the correct answer is  months, not days) and where they did their training.  Ask if they’re certified and if the certification is current. Most schools require yearly updates in training to remain certified. And ask if they’re insured. Many insurance companies will not provide insurance unless they receive recent proof of certification.Until there is a governing pilates body, its not unreasonable to ask these questions. And if you have a particular issue or condition (anything from pregnancy to frozen shoulder, to recovering from any type of surgery or accident) ask if they have specialized training. Most pilates certification courses have additional training in pre and post-natal as  well as injury and rehab. Its well worth your time to find someone with proper training. Many of the pilates training institutes have
listings of certified instructors.

Next up… post-natal pilates!!

Welcome Dominic Yu! Sherpa for: Dragon Boat

Sherpa in: Dragon boat – paddling/coaching, fitness, and traveling

About me in four sentences: A quiet competitor and a passionate coach with a holistic approach to competition.
Enjoy mixing both competing and traveling together.  Consider myself a ‘student’ so that I am always learning how things can be improved as an active participant or coach/trainer. I consider myself an artistic nerdy athlete – have always enjoyed the arts, numbers, and athletic activities.

Passion in Life: Watching other improve either as a coach or trainer.  And enjoying the simple moments.

Worst/Funniest Sherpa Experience: Steered my old team in the States for a dragon boat festival.  Was directed
by the festival organizer to use a dragon boat in the finals that had leaks in the stern where the steering oar was.  With one hand on the steering oar trying to keep the team straight, and in the other hand I was pailing water out of the ‘cox box’.  When we finished the race I was knee high in water, but we still managed to come in 1st.

One unexpected fact about you: Oldest of the siblings with 3 sisters.

What do you love?

What do you love? My fondest memories and best friends come from Premiere Studio of Dance in Peterborough, Ontario. In high school, my sister would joke that the first weekend in June was our favorite holiday:”Recital weekend” trumping birthdays, Halloween and yes, even Christmas.

The dancers work hard all year in preparation to end the year in high style with the recital. Whether you are dancing in one number or ten, the showcase is an opportunity to shine in a high energy and fun environment.

As a former competitive dancer, the artistic director invites alumni to do a special guest number in the recital. This was my fifth year as “alumni” but I never miss the opportunity to see young dancers developing, watch their numbers, and reconnect with friends. This weekend, dancing served as a gentle tap on the shoulder with one central message: do everything you love.

Dance helped develop my confidence, poise, musicality, rhythm, timing, grace, flexibility, and strength. It is where I learned the values of perseverance, team work, and commitment. This weekend was a reminder of my past, who I am and what makes me happy. Check in with yourself, and ask, “What do I love?” You will enjoy yourself more and have a much better chance at being successful if you are true to yourself and what inspires you.

What’s going on in the city this weekend?

With summer in full swing and events cropping up everywhere – where do you start!

Here is a taste of what’s happening in the city this weekend:

Luminato – Toronto Festival of Arts

June 10th – June 20th

Where: All over downtown – best to check the website for times and locations.

http://www.luminato.com/2010/

From the website:

Now in its fourth year, Luminato is an annual ten-day celebration where Toronto’s stages, streets, and public spaces are illuminated with arts and creativity. Luminato is a multi-disciplinary festival of theatre, dance, classical and contemporary music, film, literature, visual arts, design and more.

Luminato embraces three key programming principles: collaboration, accessibility, and diversity.

* Luminato embraces artistic collaboration – creating unforgettable moments by bringing together artists from different cultures and genres. The festival encourages local, national, and international artists to discover unprecedented creative expressions through unexpected partnerships. The Luminato staff, led by CEO Janice Price, partners with the Luminato Artistic Committee, as well as the arts leadership of the City of Toronto, to shape the programming offered at the Festival.

* Luminato’s hallmarks include free widely accessible events, and “accidental encounters with art.” Festival-goers are invited to participate, explore, and celebrate their own creative spirit.

* Luminato embraces and celebrates Toronto’s cultural diversity, and recognizes that creativity flourishes when cultures join together in a spirit of tolerance and respect.

Luminato is a charitable, not-for-profit, cultural organization whose vision is to commission and present significant local, national and international programming that reflects the city of Toronto as a diverse and accessible city that engages domestic and international audiences. Luminato brings Toronto’s light to the world, and the world’s light to Toronto.

WOOFSTOCK!

June 12th and 13th

From the website:

http://www.woofstock.ca/ini.html

When Woofstock launched in 2003, the Toronto Star called it “the summer of canine love”.  What else can you call 300,000 dog lovers and their four-footed friends coming together each year for this wildly popular doggie love-in!

Woofstock is the largest outdoor festival for dogs in all of North America. One year it was beamed around the world on CNN for the entire weekend.

The Heel ‘n’ Wheel-a-Thon

June 13th

From the website:

http://www.heelnwheelathon.ca/EN/about/index.html

The Heel ‘n’ Wheel-a-Thon is the Crohn’s and Colitis Foundation of Canada’s (CCFC’s) most energetic and fun fundraising events. Strap on your skates, hop on your bike, or lace up your walking shoes and join the thousands of Canadians  at almost 80 locations across the country who will be using their heels or wheels to raise money to find a cure for Inflammatory Bowel Disease (IBD). Every year, thousands of Canadians in almost 80 locations across the country walk, run, ride, in-line skate, skip… anything that uses their heels or wheels to raise money to find a cure for Inflammatory Bowel Disease (IBD).

CCFC funded IBD research has confirmed what we have suspected for years – Canada has one of the highest rates for Crohn’s disease and ulcerative colitis in the world and those rates are increasing. In fact, one in 160 Canadians is affected by Inflammatory Bowel Disease (IBD). The Heel ‘n’ Wheel-a-Thon is a great way to spread awareness of IBD and raise much needed funds to continue essential CCFC funded research programs.

HOPE Volleyball Tournament Toronto

June 12th

From the web:

http://www.hopevolleyball.ca/tournament-info/general-info.html

How To Get There
The Queen’s Quay ferry terminal is located at the foot of Bay Street, behind the Harbour Castle Westin Hotel. Be sure to take the Centre Island ferry or you’ll have a long walk to the tournament.

Centre Island Ferry
Departure times: 8:00 a.m. and every 30 minutes thereafter Ferry tickets can be purchased in advance or arrive 15 minutes before departure. We recommend that your team depart from the ferry docks at least 1 hour before your scheduled game time.  Please note, it is very busy in the morning at the docks, so you may likely need to catch a subsequent ferry due to congestion.

Prices (prices subject to change by City of Toronto)

Food
The island is a perfect place for a picnic and there will be lots of picnic tables available for your use during the day. For those of you who prefer, the island food vendor (not affiliated with HOPE) will also be on site serving up hamburgers, veggie burgers, hot dogs and salads.

The TRAILBLAZER’S Annual “Blaze-a-Thon” Ride and Picnic

June 12th

From the web:

http://www.torontotrailblazers.org/blaze-a-thon.html

Join the TRAILBLAZERS’ Tandem Cycling Club for our biggest event of the year! This year, we will be combining our annual picnic and fundraiser together on one special day! Support us by joining the “Blaze-a-Thon” fundraiser ride or come out and enjoy some food, fun and games at our annual picnic.
Both single riders and tandem teams are welcome on the ride, and two different ride options are available to suit various skill and endurance levels. You can choose to attend the 50 km morning ride at 8:00 am, 25 km afternoon ride at 1:00pm or just come for our picnic lunch at 12:00 pm

MEC PaddleFest

June 12th and 13th

From the web:

http://www.mec.ca/Main/content_text.jsp?bmLocale=en&FOLDER%3C%3Efolder_id=2534374302887491&bmUID=1275923140733

MEC Paddlefest is a celebration of Paddlesports in a variety of forms. The festival features over 120 water and land workshops suitable for people who have never been in a boat before, right through to expert paddlers wanting to fine tune their skills.

Port Union Waterfront Festival

June 12th

From the web:

http://www.waterfrontpark.ca/events.html

Events and Activities

• Ferris Wheel
• Scrambler
• Firefighter’s Bouncer, and other bouncers and games
• Face Painting by Storefront
• Entertainment at the amphitheatre
• BBQ with Enbridge with large hot dogs and pop, popcorn and snow cones
• 5KM Walk/Run, 10KM run. Register through the Running Room.
• Fire truck, Energy Martial Arts, Hawkshadow (Teepee)
• East Scarborough Boys and Girls Club Mobility Unit
• Community Information Tables
• Interactive tables from Waste Diversion and Toronto & Region Conservation Authority
• Passport for children with prizes
• East Enders Car Club display

The Ride to Conquer Cancer

June 12th – June 13th

From the web:

http://to10.conquercancer.ca/site/PageServer?pagename=to10_homepage

Think of it as a history-making opportunity for you to do something big about cancer, something epic. Like cycling from Toronto to Niagara Falls in two days – June 12-13, 2010. Sure, it sounds like a lot… and it’s meant to be. The conquest of cancer is a monumental task and won’t be easy. But make no mistake, this event isn’t just for athletes or cycling enthusiasts. The Ride to Conquer Cancer^® is for anyone who wants to challenge themselves for a great cause. Even people who haven’t ridden since they were twelve. All you need is motivation, a bike, and a helmet. The rest is history. Be part of it.

TELUS Walk for Diabetes

June 13th

From the web:

http://www.jdrf.ca/index.cfm?fuseaction=home.viewPage&page_id=AE81CBCB-CF1C-2465-1B09A2A6D4A3AB28

Streetsville Memorial Park, Mississauga
Enjoy a leisurely 5km walk along the scenic Credit River

Registration & Start
Registration: 8:30 a.m. – 11:00 a.m.
TELUS Walk: 10:00 a.m.

Rain or Shine!
Join participants from family and corporate teams on this fun-filled day in support of diabetes research. With fantastic entertainment, great music, sponsor booths, a delicious lunch and giveaways, you don’t want to miss out!