Guest post – Victoria, Toronto, Canada

As I ran through the inflatable starting arch at the Goodlife Fitness Toronto Marathon last Sunday, I couldn’t help but raise my dukes and throw a few jabs like a prizefighter making their way to the ring. After months of tested discipline and miles of conquered road, I was finally ready to take on my first half marathon. It was my Rocky moment.

Now that I can gleefully cross it off my bucket list, here are a few things I’ve learned from running my first organized race:

While training:
• Wear your hardware! Whether it’s a knee brace – like me – or ankle tapings, if you come with some assembly required, use it! That nagging, mothery voice in the back of your head will become a sing-songy “I-told-you-so” chant when you hurt yourself.

• Mapmyrun.com gives you easy-to-read, full route elevation. Nothing ruins a perfectly good training run like an unscheduled mountaineering expedition. Know what you’re getting into.

• Seasoned runners have advice. A LOT of advice. Typically well-meaning but often panic-inducing. Stick to your running schedule and find what works for you. There is more than one way to get it done.

• Roadside cheerleaders offer an immeasurable service. Before race day I didn’t understand the role of those standing curbside, noisemaker in hand, watching a stream of sweaty strangers pass by. I get it now. Seeing that even this unfamiliar person wants me to succeed adds much needed fuel to my tank. God bless you, enthusiastic strangers!

Post-race:
• Chocolate milk is a perfectly acceptable post-race beverage. There are few times in your life that you will be encouraged to chug bottles of protein-laden chocolate milk in between bites of bagel and banana. Indulge, my friend. You earned it.

• A pedicure is the ONLY worthy expression of gratitude to feet that have tolerated months of abuse. Show them some love. They’ve carried you through this journey.

I think I’ve got that ‘bug’ that I hear runners talk about. Waterfront Marathon, here I come!

Have you run a Marathon before?  Are you going to attempt one in the future?

Read more of Victoria’s blog here.

I recently had the opportunity for a quick weekend visit to one of the many beautiful little islands off the coast of Vancouver, BC.

by scazori

With road bikes safely stowed in the back of the SUV, about 17 changes of workout clothes and enough runners / workout shoes to match, as well as a cooler full of healthy foods (ok, that last might be an outright lie, there were cheeses and meats and some liquid refreshments too) we set off from the mainland via ferry. Less than two hours later we were on picturesque Pender Island, winding our way through the countryside on the lookout for its single grocery store.  After a quick stop to pack our cooler even more tightly (ice cream was essential), we were soon back on the road.  After a few more minutes of driving we emerged out of the Enchanted Forest (real name) and pulled into the drive of Poet’s Cove Resort.

Poets’ Cove Resort

Poets Cove is rugged and beautiful and everything you’d expect when you think of BC’s spectacular show of nature.  It’s namesake beachfront resort boasts both a lodge and self-contained cottages.  In addition, the resort features 2 pools, spa (with an outdoor steam cave), marina, pub, restaurant, coffee shop and activity shop where you can book tours by kayak, canoe or boat.

Sunset at Poet's Cove Resort (Galvez)

As we checked in, we were happy to run into a few returning road bicyclists who reported that the Island was a dream for cycling. We couldn’t wait to get unpacked and explore the outdoor adventures the island had to offer.  But first, we had a tough schedule booked…starting with relaxation massages.

We had booked a cottage with 2 bedrooms, full modern kitchen, living room, dining room, patio (and patio heater) and our one “must have”…the private hot tub with a stunning view of the cove. The cottage didn’t disappoint.  The furnishings of the cottage were modern, clean and well-maintained and the staff was friendly and helpful. We quickly felt at home.

The spa was upscale and clean and the staff were accommodating.  I requested a last minute change to a sports massage which was not a problem.  Both my massage and my friend’s massage were excellent and exactly what we had wanted.  Afterward, we dashed outside and took advantage of the steam cave and by the time we headed back to our cottage we agreed that starting with the spa was a great way to transition to “Island time” from the hectic lives we left behind on the mainland.

Cafe at Hope Bay (Tiarescott)

We woke up the next day and headed out to a yoga class which we never did connect with (I’d recommend a quick phone call in advance). However, we did visit the Cafe at Hope Bay, (try the freshly made hot scones with your cup of coffee and enjoy the ocean panarama) and we window-shopped at a couple of art galleries as well.  Heading back to the resort, we were disappointed that the local yoga class wasn’t on, but we happily geared up for a road ride instead.

Riding on Pender Island

(kteague)

Pender Island roads do not have a shoulder to ride on, however, you are more likely to hit a deer than to be hit by a car. (Not kidding, we must have seen over a dozen on our ride, including one that walked nonchalantly across the road in front of my friend’s bike). Stay on the side of the road, don’t stop on a curve and keep your eyes and ears open. We didn’t have any problems or close calls, but we did ride during a week day. Weekends are bound to be busier for traffic as mainlanders visit their cottages.

The landscape is gorgeous, alternating through fields, forest and shoreline.  I couldn’t imagine a more stunning backdrop for our ride. The island is a bit hilly, but what goes up does come back down and the hills are more roller coaster than mountainous.   We packed snacks and plenty of water and instead of a serious training ride we did a two and a half hour leisurely exploration of both southern and northern parts of the island.

When we arrived back at the resort, we were grateful for our private hot tub and we soaked while taking in the view of the sea birds diving down at the marina as they were backlit by a wash of colours from the setting sun.  We revived to head to the pub where we dined on tasty local shellfish paired with a fine glass – or two – of white wine.

Farmers’ Market and Art Galleries

The next morning we took the car to the farmers’ market and browsed through an amazing bounty of artisan works and food that the talented islanders have to offer.   There are numerous artist who make Pender Island home (for more info see the Pender Island Artist Guide).  I chatted with well-respected local artist Peggy Bagshaw who was witty, warm and charming, saw the amazing works of The Button Lady, browsed through books of poetry and novels of local authors.

Our quick weekend trip was well worth the ferry ride.  The Island is beautiful, people are friendly and the accommodations were lovely.  I’d recommend Poet’s Cove Resort and will visit again, soon, I hope.

Tips for Visiting Pender Island

• Check ferry schedules before you go.  While there is frequent ferry service, you may want to reserve or prepay to ensure you arrive at the time you want.  Also, you may want to ask for early check in if your ferry is an early one.
• Bring a car or use the local “car stop” service.  Pender Island has “car stops” that work like bus stops, but the system is basically a hitchhiking one. You wait a a designated car stop sign for a kind soul to stop and pick you up.  If you use the system, use caution, just as you would anywhere.
• If you plan to be outdoors, book late spring, summer or early fall when the weather is best. Ditto for the farmers’ market and many of the galleries that may only open in the summer or on weekends. Check first!
• Look for off-season deals for tourists if you are thinking about visiting at other times of the year.  We got 2 massages and 2 breakfasts and a discount on our second night as part of our package in the spring.
• Poet’s Cove cottages have well-equipped, modern kitchens – bring some of your food with you to save money.  Also, if you are visiting for more than a couple of days you  may find the island’s restaurant options limited beyond a short stay.
• Want to blend in like a local? Ignore the deer. Pender Island has so many deer they are almost a nuisance for the locals – you won’t see them pulling over to take pictures like we did.

Working out at home is easier than ever, thanks to the wealth of online instruction and a new generation of multi-tasking, space-saving fitness tools.  Fitness experts say all that is needed is some space, a mat and a few favourite things.  “Most important is that you have at least a five-foot by five-foot (1.5 by 1.5-metre) space, so that you’re not worried about doing a movement full range, and a mat, so you’ve got a soft surface for work on the floor,” said Lisa Wheeler, program director of DailyBurn.com, an online workout site.  ”Then just add what you like to do,” she said. “If you don’t like dumbbells, don’t buy them.”

Wheeler’s personal preference runs to resistance tubes.  I think they are a great piece of equipment because you can use them for several different exercises and you can travel with them,” she said.  For people who would rather not buy any equipment, Wheeler suggests using what is at hand.  ”You can use things you find around the house,” she said. “I often encourage moms to pick up a soccer ball or basketball to use as a medicine ball.”  Jessica Matthews, of the American Council on Exercise, said if space is small and money is tight, look for strength-training equipment that is affordable and storable.  

“I like medicine balls for rotational work and sandbells are among my new favourites,” she said, referring to the soft, neoprene-filled bags of varying weights. “You can slam them on a hardwood floor and they won’t roll away from you.”  

Home workouts are the norm for many people. Only 16 per cent of Americans belong to a health club, according to the International Health, Racquet and Sportsclub Association (IHRSA).  

Matthews said some gyms are beginning to stream live videos of their fitness classes into people’s homes via the internet.   

“Streaming classes are great to find ways to move your body. You can still be at home but have the guidance of an instructor,” she said. “The downside is they can’t see you.”  

Colleen Logan of ICON, an exercise equipment manufacturer, said treadmills account for 58 per cent of all home gym equipment purchases.   “The treadmill has huge benefits,” she said, “But any exercise expert will tell you fitness includes strength, flexibility and balance training. And to think you’re going to get all your strength training needs solved by a treadmill is limited.”

 Some of the latest strength training products also focus on improving balance, Logan said, such as Rip60, a body suspension/weight training seatbelt-like strap that can be secured over a door or looped around a tree trunk.   

There’s also a disk filled with sand for practicing unstable planks, push-ups and crunches. Its handles allow kettlebell-like moves as well.  Even some kettlebells are going soft.  ”Instead of a chunk of metal, the soft kettlebell is adjustable, like a stack of donuts,” Logan said. “It can range from four to 20 pounds. The weighted disks can function separately as hand weights.”   

Nicole Nichols of fitness worksite sparkpeople.com, suggests mining the many free exercise sessions on YouTube and workout DVDs at your local library.  ”Realistically, you can set up your own gym at home for less than $50,” she said. “A simple tool like a pedometer will help you realize how much you’re moving.”

Source

Guest post – Tom Venuto

Anytime the topic of discussion in my blogs, articles or newsletters has turned to my own personal grocery shopping list, there has always been a spike in interest. It seems that many people are not only curious about what foods a natural bodybuilder eats to maintain single digit body fat, but they also want to be taken by the hand and told exactly what foods to eat themselves while on fat-burning or muscle building programs. That’s why I decided to put together four separate “top 10″ lists of healthy foods that burn fat and build muscle.

Exact quantities and menus are not listed, just the individual foods, and of course my food intake does vary. I aim to get as many different varieties of fruits and vegetables as possible over the course of every week and there are a lot of substitutions made, so you are not seeing the full list of everything I eat, only what foods I eat most of the time.

I also want to point out that while I don’t believe that extreme low carbs are necessary or most effective when you look at the long term, research has shown that there are some definite advantages to a low to moderate carb and higher protein diet for fat loss purposes. These include reduced appetite, higher thermic effect of food and “automatic” calorie control.

Personally, I reduce my carb intake moderately and temporarily prior to bodybuilding competitions. Specifically, it’s the foods that are on the starchy carbs and grains list that go down during the brief pre-competition period when I’m working on that really “ripped” look. I keep the green and fibrous veggie intake very high however, along with large amounts of lean protein, small amounts of fruit, and adequate amounts of essential fats.

This list reflects my personal preferences, so this is not a prescription to all readers to eat as I do. It’s very important for compliance to choose foods you enjoy and to have the option for a wide variety of choices. In the past several years, nutrition and obesity research – in studying ALL types of diets – has continued to conclude that almost any hypocaloric diet that is not completely “moronic” can work, at least in the short term.

It’s not so much about the high carb – low carb argument or any other debate as much as it is about calorie control and compliance. The trouble is, restricted diets and staying in a calorie deficit is difficult, so most people can’t stick with any program and they fall off the wagon, whichever wagon that may be.

I believe that a lot of our attention needs to shift away from pointless debates (for example, low carb vs. high carb is getting really old… so like… get over it everyone, its a calorie deficit that makes you lose weight, not the amount of carbs).

Instead, our focus should shift towards these questions:

• How can we build an eating program that we can enjoy while still getting us leaner and healthier?
• How can we build an eating program that helps us control calories?
• How can we build an eating program that improves compliance?

Here’s one good answer: Eat a wide variety of high nutrient density, low calorie density foods that you enjoy which still fit within healthy, fat-burning, muscle-building guidelines!

Here are the lists of foods I choose to achieve these three outcomes. This eating plan is not difficult to stick with at all, by the way. I enjoy eating like this and it feels almost weird not to eat like this after doing it for so long.

Remember, habits work in both directions, and as motivational speaker Jim Rohn has said, “Bad habits are easy to form and hard to live with and good habits are hard to form but easy to live with.”

These are listed in the order I frequently consume them. So for example, if oatmeal is on the top of the list, it means that is the food I am most likely to eat every single day.

My 10 top natural starchy carb and whole grains

1. Oatmeal (old fashioned)
2. Yams
3. Brown rice (a favorite is basmati, a long grain aromatic rice)
4. Sweet potatoes (almost same as yams)
5. Multi grain hot cereal (mix or barley, oats, rye. titricale and a few others)
6. White potatoes
7. 100% whole wheat bread
8. 100% whole wheat pasta
9. Beans (great for healthy chili recipes)
10. Cream of rice hot cereal

My Top 10 top vegetables

1. Broccoli
2. Asparagus
3. Spinach
4. Salad greens
5. Tomatoes
6. Peppers (green, red or yellow)
7. Onions
8. Mushrooms
9. Cucumbers
10. Zucchini

My top 10 lean proteins

1. Egg whites (whole eggs in limited quantities)
2. Whey or Casein protein (protein powder supplements)
3. Chicken Breast
4. Salmon (wild Alaskan)
5. Turkey Breast
6. Top round steak (grass fed beef)
7. Flank Steak (grass fed beef)
8. Lean Ground Turkey
9. Bison/Buffalo
10. Trout

My top 10 fruits

1. Grapefruit
2. Apples
3. Blueberries
4. Canteloupe
5. Oranges
6. Bananas
7. Peaches
8. Grapes
9. Strawberries
10. Pineapple

Note: I DO include healthy fats as well, such as walnuts, almonds, extra virgin olive oil, flaxseeds, flaxseed oil (supplement – not to cook with), avocado and a few others.

Also, I do eat dairy products and have nothing against them, nor am I lactose intolerant. I simply don’t eat as much dairy as the rest of the stuff on my lists. When I eat dairy, its usually skim milk, low or non fat cottage cheese, low or non fat yogurt and low or non fat cheese (great for omelettes).

Last but not least, I usually follow a compliance rate of about 95%, which means I take two or three meals per week of whatever I want (stuff that is NOT on these lists – like pizza, sushi, big fatty restaurant steaks, etc)

I hope you found this helpful and interesting. Keep in mind, this is MY food list, and although you probably couldn’t go wrong to emulate it, you need to choose natural foods you enjoy in order to develop habits you can stick with long term. In the fruits and vegetables categories alone, there are hundreds of other choices out there, so enjoy them all!

About the Author:

Tom Venuto is a natural bodybuilder, certified strength and conditioning specialist (CSCS) and a certified personal trainer (CPT). Tom is the author of “Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using methods of the world’s best bodybuilders and fitness models.