Nov 28, 2013 / 5:00 am
T'is the season! The festive season... filled with holiday cheer and indulgents! December kicks off a month filled with holiday celebrations and rich, sugary, calorie loaded and delicious treats! The question for the majority is, how do I go about this season, the healthy and enjoyable way?!
First things first! Ask your self "how do I desire to feel once the holiday is over?" Do I choose to feel frustrated with the excess indulgence and weight gain, ultimately leaving you to deal with the physical and emotional leftovers as the perfect "New Year's resolution?" or do I prefer to feel successful that I maintained a strong balance between routine, exercise, nutrition and enjoyable treats?
Once you are clear with your desired "end result" take the time to prepare your fitness schedule for the next month, base it around all of the late night holiday celebrations, Christmas shopping, busy work and family holiday schedules. If you are a regular exerciser, doing this may already be a priority for you, but if you are someone who is already finding the challenge in sticking to a set fitness routine, this will be your saviour in the end, even if the dreaded 6:00 AM workout is your only option! Give yourself these four weeks to set or create a new routine. The bonus.... you are going to see positive changes in your energy, physique and strength giving you a heads up on the negative effects of the Christmas caloric consumption.
Now, let's take our focus to all of the delicious food and drinks! First of all, let's get real with ourselves - are we training for a fitness competition? Likely the answer is NO! so allow yourself some cheese, and sugary treats... guilt free! After all, it's our birth right to enjoy the deliciousness of life especially around the holidays! The trick is to be smart with your choices and be clear with yourself, understanding the difference between indulgence and healthy balance!
Check out the tips that I live by for a balanced and guilt free holiday season:
1. Organize your “pre-meal” like you would your outfit: If you’re going to a party that is appetizers and desserts, prepare a small nutritious meal before you leave the house. Going to a party with a large appetite will be a calorie loaded mistake! Make sure your “pre-meal” is protein loaded. If not, make yourself a protein shake after your small meal.
2. Walk the table of goodies before dishing up a plate to check out your options: This is where the question “how do I want to feel?” comes in! If you know you want to feel like you have achieved your healthy food goal, start with filling the plate with veggies, fruits, crackers and small amount of cheese! After your plate has been cleaned then enjoy the baked goods and calorie loaded appetizers! Your willpower steps in here! Allow yourself to have only one or two small pieces of your favourite dessert or appies. While you’re eating the treats, take small bites, chew slowly and actually “taste” the food!
3. Plate size does matter: Bypass the large plate, grab yourself the smaller dessert plate to hold your food and don’t pile your food high to make up for the lack of space.
4. Alcohol or food, don’t double up: If you decide to eat the food, grab a water, once you are finished snacking enjoy your beverage of choice! Be smart with your choice, say no to any fruit juices to add flavour your drink! Try adding water with a squeeze of lemon and lime.
5. Don’t mingle around the food table: Once you have finished your food, take your conversations away from the table, this will be sure to help you stay clear of any urges. Out of sight, out of mind!
If you have any questions, comments or training inquiries call Kasie at 250-859-2431 or [email protected]
Nov 14, 2013 / 5:00 am
As a personal trainer and an avid exerciser, I find the value in maintaining a well-rounded and healthy lifestyle ranging from all aspects of nutrition, regular exercise, flexibility routine, a positive and conscious mindset as well as a healthy spine! Having the vast knowledge or simple understanding of the full spectrum of total health can and will assist you greatly in your efforts of achieving a well-rounded and healthy lifestyle, leading you to many future successes. In my last few weeks of columns I have featured a variety of local fitness professionals with whom have all shared their knowledge and advice in hopes a difference can be made!
Today, my focus is to bring awareness to the often disregarded, however essential, spinal health! Spinal health may mean something different to everyone! What I know is, that if there is either regular or reoccuring stints of back pain, this is not normal! The demands we put on our body, whether we are working out, lifting and holding our growing kids, sitting for long periods of time, all with improper body mechanics, we can easily put strain onto the muscles that are attached to the spine, or the spine itself! It is a regular occurrence in my industry to see people living with back pain, believing its just the normal process of aging or demands of work and life! I am here to tell you it is not! Spinal health is not my specialty.. so rather than try to tell you what I know, I would like to introduce you to local Chiropracter, Dr. Kyle McLeod of Active Living Chiropractic to share some spinal health tips with you!
Dr. McLeod recieved his Bachelor of Science degree from the University of British Columbia and went on to attend chiropractic school at the Universty of Western States in Portland, Oregon, where he graduated with honors. During his time in school, Dr, McLeod recoginzed the benefits of incoprorating soft tissue techniques to compliment traditional chirporactic care, specifically emplying Gratson Technique and Active Release Technique (ART) as well as the new Functional Range Release (FR). Currently Dr. McLeod is the team chiropracter for the Okanagan Sun football team and can also be seen volunteering at many of the running races and triathlons around Kelowna. If you have any questions or want further information on how any of these soft tissue techniques could benefit you please feel free to email.
In my day-to-day practice there are certain questions regarding back pain that tend to pop up more than others. Usually they are along the lines of, "Why do I get lower back pain?" or, "What can I do to prevent lower back pain from recurring?" While the answers to these questions can get quite complex and vary greatly from patient to patient, there are a few simple tips that I recommend to my patients to start them in the right direction.
1) Get Moving!
As human beings we evolved to be a mobile species, however due to modern society, the vast majority of the population have been forced to sit at a desk for long periods of their day. Obviously this is not the ideal situation. To combat this, try getting up from your workstation once every half hour. Walk to the water cooler. Do a set of body weight squats or standing twists/bends. The point is, just get up and move around! These 'micro-breaks' will interrupt the body's soft tissues from adapting to a poor static posture and help to prevent postural strains from developing in a future injury.
2) Listen to your body!
This may seem like an overly simple tip, but injuries caused by merely 'over-doing it' are some of the most common issues my patients come to see me about. When doing repetitive tasks such as bending over to do yard work, going for a run or swinging a golf club, this can often cause a sharp, localized pain to occur. The best thing to do is to listen to your body's pain 'warning' and stop that particular activity. Battling through pain of this sharp, localized quality is typically not the best solution and it will likely result in creating a more serious injury. If, unfortunately an injury does occur, what is your next step? This brings me to my next tip...
3) Get evaluated!
If you are unsure of what may be causing your pain or you have been suffering for an uncomfortable amount of time, it's a good idea to seek professional advice. Making an appointment to see a chiropractor or physiotherapist can be an easy, quick and relatively inexpensive way of getting a proper diagnosis of the problem and finding out the recommended steps needed to get better. Receiving treatment for an injury before it becomes a chronic condition will reduce the chances of recurrence and save you a lot of pain and money down the road.
Be your own advocate for a healthier, pain free and fit lifestyle, and take the opportunity to strengthen or heal any new or recurring injuries with a visit with Dr. McLeod. Take the time to research or ask the professionals what kind of stretches or exercises you should be doing to ensure that you are keeping up with maintaining a strong and healthy spine and remember what efforts and time you put into it, you will receive the benefits of! Keep your eyes peeled for the next featured health professional!
If you have any comments, questions or training inquiries contact Kasie directly at 250-859-2431 or [email protected]
Oct 31, 2013 / 5:00 am
Our community is enriched with a diverse group of inspirational, educational and powerful personal trainers, group fitness/cross-fit instructors and a wide variety of coaches who all together have made a healthy and positive impact on the well-being of our community! As a personal trainer in the industry for the past eight years, I have had the opportunity to work with and get to know many of the highly educated, passionate, inspirational and motivating personal trainers that call Kelowna home! I feel so grateful to live in a community that puts such a high emphasis on health and well-being and draws in so many powerful fitness professionals that make such a difference in their client’s lives!
I have spent the past few years writing this column in hopes of educating readers on the simplistic steps for achieving a well-balanced, motivated and successful path to life-long health and fitness success! In my years of writing and training clients, I get to do what every other trainer loves to do… educate others! I am able to share my knowledge when answering the wide variety of daily questions I get ranging everywhere from nutrition, training techniques, injuries, exercise break downs and much more! Scrolling back through my columns you will notice that every aspect of fitness, nutrition, goals, mind-body connection, hydration and so many more topics have been written about! However, today I write to share the advice of other trainers in our community in hopes that another trainers' viewpoints may just make a difference to you and your needs!
I had the opportunity to get to know two specific trainers with whom I absolutely respect and value for their vast knowledge, outstanding training ethics and high energy! I knew they would be perfect to have share their top pieces of advice that they use personally for themselves and their clients… and now for you, the readers! Whether you are a beginner looking for any piece of advice that may just make the process seem easier, or and advanced exerciser who needs some information and inspiration, check out what these top trainers want you to learn!
Kinesiologist, Personal Trainer, Cross Fit Instructor
My specialties include strength and conditioning, Olympic lifting, powerlifting, mobility, nutrition, and Cross Fit. Although I am a Cross Fit coach, I am a Kinesiologist and trainer as well. I believe Cross Fit is great, but also have a wide skill set outside of the typical Cross Fit style training. I understand the demand for certain athletes are more specific than for our ‘generalists’ (those who do many physical endeavours but don’t necessarily specialize in a single one) and require precise programming and training.
The clients I have trained in the past include; the Junior Canadian Gymnastics Team, collegiate rugby players, collegiate basketball players, OHL/professional hockey player, MMA fighters, competitive Cross Fit athletes, police officers, fire fighters, paramedics, military personnel and general fitness enthusiasts. I am a very positive, energetic, and enthusiastic person who enjoys training and seeking optimal performance in my clients.
- Emphasize form and technique over weight or reps! Proper execution of an exercise will produce far greater results and promote a safe and healthy body. It is a good idea to work with a qualified trainer, especially if you are new to exercise.
- Eat the right stuff - before, after, and all the time! It might take some tinkering and research to find out with works best for you, but food will make a significant difference in your results, recovery, and overall well-being.
- Do your mobility work! Don't expect to get strong through a certain range of motion if you have trouble moving through that range of motion. Squats, deadlifts, Olympic lifts are all fantastic exercises, however they require a great deal of mobility and core strength.
Owner, Director of Strength and Conditioning
Crash Conditioning BC, Shawn Stead Strength and Conditioning Inc.
Shawn’s education focused on the performance enhancement of athletes and has volunteered many hours with different university level athletic programs in both athletic therapy and strength and conditioning. His time spent with the US ski teams sport science division has allowed him to gain the practical knowledge and experience in the design and evaluation of yearly scientific testing and training programs for Olympic level athletes. Shawn has developed, consulted, coached and managed programs and organizations such as the Lethbridge Hurricanes (WHL) Hockey Alberta, University of Lethbridge athletics/ high performance and other sporting organizations in Western Canada.
What to look for in a coach: It comes down to being present as a coach, watching your athletes daily, and monitoring their development. This may sound obvious but it’s the cold truth. Create a common sense program and rational implementation. When you have a solid methodology/philosophy that is proven and provides balance, then you can start pushing boundaries and challenge your clientele because they are ready for it... “Thank you DE.”
What I invest in: I'm active and want to be able to perform at the highest level I possibly can day to day. Hence I'm not afraid to spend good dollars of things that make the quality of my life better. Everyday we're talking about the type of pillow and sheets I have, the equipment I run, the meat I eat, the water I drink, the shoes I wear, the coffee I drink. I do the research and if I can't afford it, I wait until I can! If it’s going to make me feel better and allow the machine to run a little more efficiently - I'm in!
You want results: Consistency and Patience is the foundation for work, don't take short cuts! It's only pride and your ego so you should be able to handle things when it goes off the rails a bit.
Knowledge is power! Don’t forget to take the time every day to apply any new and beneficial information you have learned from Jesse and Shawn! Knowing what to do is just a small portion of the battle…. applying and maintaining focus, awareness and application is the key to success!
If you have any comments, questions or training inquiries, contact Kasie directly at [email protected] or 250-859-2431.
Oct 17, 2013 / 5:00 am
There are many factors that play a key role in maintaining well balanced and optimal health. With the thought of achieving total health in one’s life, the obvious first steps to be incorporated into a daily routine are primarily: physical activity, nutritional changes and implementations. These are of course the bread and butter of health, however today I am raising awareness about a very important but usually disregarded aspect of health - pelvic floor health. This has not been a topic that has been overly popular for open discussions, and I feel that being properly educated regarding pelvic floor concerns for both men and women can be of great value to all - after all knowledge and understanding is power!
I have asked local physiotherapist Corrine Wade of Kare Physiotherapy to share with us some interesting facts that she feels should be understood by all. Corrine has specialized in women’s health and pelvic floor rehabilitation for the past 15 years, and has been of great service and value to both her male and female clients.
1. Pelvic floor health for men is important and effective for more than one reason:
- Research shows that the kegel exercises can be as effective as Viagra for erectile dysfunction.
- Kegel exercises and pelvic floor physiotherapy is often beneficial for urinary leakage after prostate surgery.
2. Almost 50% of women at some point in their life will experience leakage of urine, while leakage is common it is NOT normal!
- Ensure to not overlook strengthening of the pelvic floor muscles, as by incorporating the kegel and other pelvic floor exercises you will support the bladder and bowel health along with the spine and sexual health.
3. Women during and after pregnancy are at higher risk for organ prolapse and for splitting their abdominal muscles. Choosing safe and appropriate prenatal and postnatal exercises is essential!
- Walking is often the safest exercise during pregnancy and 6-8 weeks post-partum! Consult with your physiotherapist or doctor to ensure you are taking the best steps necessary for you!
- Traditional crunches post-partum increases pressure on healing organs and may further injure the abdominal muscles. Core and pelvic floor strengthening exercises are a healthier way to get started!
- Don't hold your breath during exercise or while lifting anything heavy.
Incorporating the simple and very effective pelvic floor exercises, or by receiving physiotherapy treatment can and will directly benefit you whether you are male or female. For more information on Corrine Wade and the services she offers contact her directly at www.karephysio.ca or call her office at 250-717-7701.
If you have any questions, comments or personal training inquiries contact Kasie at 250-859-2431 or www.profilefitnesstraining.com.
Read more Kasie's Health & Fitness Tips articles
- Kelowna's fitness leaders Oct 3
- Five steps to a better workout! Sep 19
- Life dreamer! Sep 5
- Blame shifter or decision maker? Aug 22
- Are you a breakfast skipper? Jul 25
- Life and fitness balance! Jul 11
- Fuel your body or fill your belly? Jun 13
- Mind-muscle connection May 30
- Re-organizing fitness into your schedule May 16
- Optimum health May 2
- Meditate your way to better health Apr 18
- Are you sweating during your workout? Apr 4
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