Lifestyle Focus April 2006

A JOURNAL OF HOLISTIC FITNESS & HEALTH BREAKFAST BOOSTERS SPRING TUNE UP WATERING

THE

GARDEN II

WHAT IS FIT?

PART ONE OF TWO IN MEASURING FITNESS

FAMILY FITNESS

INCORPORATING FUN IN FAMILY FITNESS

THE INNER GAME

AN IN DEPTH LOOK AT THE INNER GAME

THE

ISSUE 2 MARCH 2006

LIFESTYLE FOCUS

Introduction 3

Designer Karl MacPhee welcomes readers to the new look for The Lifestyle Focus.

Features 4

What is Fit Part 1

6

The Inner Game

8

Family Fitness

Watering the Garden

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Workout of the Month 11

Publishers Linda Crawford Karl MacPhee Ryan Saranchuk Design Karl MacPhee KMP Training Solutions Cover Karl MacPhee Photo by Jennifer MacPhee Archives Archives can be sent upon request At [email protected] The Lifestyle Focus Is published monthly and is distributed exclusively to our clients and colleagues with the intention of holistic fitness education.

Welcome On behalf of Ryan and Linda and I, I would like to welcome you to the new look of The Lifestyle Focus monthly newsletter. We are extremely excited about all of the upcoming articles and seminars which we have put together for you! For those of you who are unaware of our history, Ryan, Linda and I( Karl) have known each other for the past five years, where we worked side by side as professional fitness trainers at Body by Bennett. Over the years we have been able to grow as professionals and as friends due to the similar interests and passions we share.

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It became apparent through conversations that we each have a strength in our common interests such as Ryan’s formal education, Yoga and passion for holistic living, Linda’s leadership abilities which

Have been put to the test in her Living Fitt courses which she facilitates and my passion for fun in fitness, as well as my love for a holistic approach to wellness. After a number of meetings, we decided to do something about our passion as a team, and here we are with The Lifestyle Focus newsletter which has been designed to reach our most important clients and colleagues. Stay tuned for our upcoming seminars, and please provide us with your feedback so we are able to get you the information you are looking for. Thank you, Karl MacPhee PFT, CFC, AFLCA

Upcoming Events Spring Tune Up April 23rd, 2006 Body by Bennett

Summer Quadrathlon June 2006 Edmonton River Valley

Holistic Fitness Triathlon May 2006 Edmonton River Valley

Family Fitness Event August 2006 Edmonton River Valley

Issue 2 March 2006 3

What is Fit? Part I Ryan Saranchuk

If I asked you who you thought

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In the second part we will

the fittest athlete in the world was,

discuss how to incorporate all the dif-

who would you say? Would it be an

ferent aspects into your own training

Ironman triathlete?

program.

Maybe it would

be a bodybuilder or a fitness competi-

Let’s start by defining the con-

tor? How about a gymnast? A decath-

cept of physical fitness. It is a multi-

lete or a pentathlete? Or perhaps a

dimensional concept that refers to our

cyclist from the Tour de France? Each

competency on a broad range of human

of these sports produces fit athletes,

abilities; aerobic power and capacity,

but how can we determine who the

anaerobic power and capacity, strength,

fittest is, and more importantly does

speed, muscular power, balance, coor-

this have any bearing on what you do

dination, agility, body control, and

in the gym?

flexibility. Let’s take a closer look at

There is no real way to deter-

A JOURNAL

fitness is.

each one of those characteristics.

mine who the fittest athlete is of

Anaerobic power and capacity

course, but the question raises some

measure how well we produce energy

interesting issues. The first of which

for short bursts such as sprinting. Aero-

is what is fitness? I would say that the

bic power and capacity deal with our

majority of people who pass by the

ability to utilize oxygen for longer bouts

rows of magazines displaying toned

such as 10km runs. Strength is simply

arms, washboard abs, and great butts

the amount of force we can produce,

would say that those models are the

and the stronger we are, the more

definition of fitness.

And they very

weight we can lift. Power is how much

well may be fit, but we must under-

work we can do in a given time,

stand that there is way more to fit-

whether it is the height that we can

ness than just looking good in a bath-

jump or how many push-ups we can do

ing suit.

in 10 seconds. Our ability to minimize

In this, the first of a two part article, we are going to look at what

the time of repeated movement cycles Continued on page 5...

Issue 2 March 2006 4

What is Fit? Part I Ryan Saranchuk

Continued from page 4…

in agility, body control or coordination.

determines our speed, such as re-

Not taking anything away from the other

peated strides in running. Balance

athletes, but based on our definition of

is measured by how well we main-

fitness the best performer in all the as-

tain our center of gravity between

pects that we mentioned would most

our bases of support.

When our

likely be the decathlete/pentathlete.

center of gravity slips outside those

You may or may not agree with my opin-

bases (usually our feet) we tend to

ion, but in order for you to be as fit as

fall. Coordination refers to the abil-

possible, your workouts should include

ity

several distinct

activities that address every component

movements into one, like walking

of fitness to some extent. In part two

and chewing gum at the same time.

we’ll talk about how to do just that.

to

combine

How agile we are is measured by our ability to minimize the transition time between different movements such as changing directions.

Body

control refers to our ability to move with precision and accuracy, think

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yoga or dancing. Last but not least, flexibility measures the range of motion around one or more joints. As you can see, there is a whole lot more than meets the eye when it comes to real fitness. So when we look back at our original question now, it becomes a little easier to judge fitness.

While the aerobic

ability of the Ironman triathlete is

Ryan Saranchuk, (Msc) is currently working at Body by Bennett as a Professional Fitness Trainer and Ashtanga Yoga Instructor and is a former University level hockey player, and competitive rugby athlete. Ryan has many interests which include cycling, mountain biking and music.

remarkable, they might lack a little

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The Inner Game Linda Crawford

Exploring the Inner Game of Health Before I begin, let me spend a few moments explaining what I mean when I say “Inner Game of Health”. First of all, we all have what I will call an “inner voice” a tape that is constantly playing in our head. That voice either supports or limits us in creating the health and lifestyle results we are looking for: “What’s the point, your already too fat and lazy, give up while you’re ahead”

that overrode what you wanted to accomplish. Here’s the best news of all: In a heartbeat YOU have the power and control to change the thoughts and belief patterns that no longer serve and support your quest for healthy living. You can put yourself back in the driver’s seat by being open and willing to dig a little deeper. You can learn strategies and techniques to take charge of your life I believe most of us know what is good for us when it comes to healthy living.

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“You’re too old, too young, too fragile, too tall, too short, too weak…” “You haven’t succeeded yet, do you really think your life is going to change” “Get real, you’re never going to be strong, healthy and lean”

We all have tapes or thoughts and beliefs playing a tune in our heads constantly. In fact, thousands are playing at a conscious and unconscious level at the same time. Unfortunately, for most of us, our unconscious thoughts are running our life and affecting our overall state of health. If you've had past experiences that didn’t produce the results you were looking for – weight loss, muscle tone, more energy, greater stamina or strength chances are you were operating on past experiences and unproductive beliefs

We have all been educated about the importance of daily exercise, healthy nutrition and stress management practices. Considering this, why is it that many North Americans continue to produce less-than-

mediocre results when it comes to healthy lifestyles? It’s certainly not because of a lack of information, resources, trainers and fitness club memberships. We are inundated with more than enough tools and support to assist us in manifesting a healthy lifestyle. So what is it? Let’s call it the “Inner Game.” It’s about learning to tap into the tools that exist within you – not outside you. Based on our current reality, external tools aren’t doing the trick. Wouldn’t you agree?

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The Inner Game Linda Crawford

It’s my personal quest to wake up a nation of people living a lie. People buying into their stories; making reasons and excuses why a healthy lifestyle cannot be for them.

My upcoming articles will give you more clues about how to begin accessing your internal tools and applying them to your life immediately.

If any of this resonates with you in any way, know that you are not alone.

Cheers to living your best lifestyle!

Linda Crawford – Our mind is a powerful tool that we can FIT 4 YOU train just as we train our musculoskeletal www.fitfouryou.com system for greater strength and stamina. 780-975-6588 While our body responds to physical force and exertion, our mind needs consistent love, care and attention to produce new and different results.

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The first step is to make a commitment to YOU and start a process to increase your existing level of self-awareness. The second step is to learn to create and ask for support The last, and most crucial step, is being willing to step outside your current comfort zone and take some risks! Life has a funny way of manifesting experiences, information, opportunities and people into our lives when we are ready for a powerful message or change. I believe this article found you and you found it for a reason: YOU have the desire, ability and personal qualities needed to take the steps to attain a healthier. The transformation begins with you believing in yourself and the magnificent being you already are, right here, and right now. You have the power to create results at a mental, physical and spiritual level that will allow you to experience yourself and your life at a new level. Are you ready? Issue 2 March 2006 7

Linda Crawford is happily married and a mother of 2 beautiful girls as well as a professional fitness trainer and a Lifestyle Coach who works out of Body by Bennett.

Family Fitness Karl MacPhee

In the next 6 –10 years we are going to see the obesity rates in our youth soar closer to 50%! Isn’t that enough to sign your kids up to a sport so that you decrease their chances of becoming a statistic? Some would say yes, however I say yes and no because by simply signing your child up to a sport club will only solve some of the issues at hand here. In order to solve the problem we have of disease and obesity, we have to model the preferred behaviors ourselves. If Dad is always out working in the yard and exercising, chances are high that Junior will model the same behaviors.

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The same would be as if Dad was at home on the couch drinking Pepsi and eating fried chicken, waiting in line for coffee at Tim’s and spending the night in front of the computer, chances are high that Junior will also follow the same principles. This brings us to the idea of Family Fitness! A family who exercises together, enjoys life together. The are many opportunities within our country to involve a family in and we are also blessed with seasonal changes which keep things interesting for everyone involved.

ability to head to the river valley or the country, you are in for a treat. To get away from the noise of the city is priceless and can offer a number of lessons to those who have their eyes and ears open. Of course walking through the suburbs and city streets can offer lessons of their own, taking a few hours with nature on a Saturday or Sunday with the family is a wonderful way to spend time together. Rollerblading is similar to ice skating and can be enjoyed by the entire family. There are plenty of places such as the river valley trails to rollerblade. The distance you can cover while rollerblading is much more than walking and will offer an extra bit of intensity for those involved. Cycling can be done year around, however, the spring is one of the most exciting seasons to cycle in because you are free to roam the city or countryside and the entire family can go. If you have young children, there are various bike trailers available for mom and dad to pull which will get you to your picnic spot a lot faster than walking.

Because it is now Spring 2006, we will begin with activities which will keep you active in the current season and then we will move along to the Summer, Fall and Winter.

Games are limitless, especially when you have young and open minds. Allow your children to create the newest game and play as a family, or even better, invite the neighbors to the field and have a few fun hours over the weekend.

Walking is the easiest form of family activity to begin with and the spring is a great time to start. If you have the

Swimming is also a great way to stay fit with the family throughout the Continued on page 9...

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Family Fitness Karl MacPhee

Continued from page 8… spring and summer, and can serve as a great survival skill some day.

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Into the Fall and Winter the air gets colder and the water turns into snow and ice causing most Canadians to lock themselves in their homes until the weather improves. Fortunately for you, there are amazing activities that the family can do together such as ice skating, outdoor hockey, snowshoeing, cross

country skiing, downhill skiing, tobogganing, and making snowmen in the yard. In the photo above, we had 12 people, ranging in ages from 5 to 43 exercising in the dog park on a cold January day of –15c. It was the first time that the kids came to my Saturday Morning Workout and they were quite skeptical about coming to say the least. Once they were warmed up, they loved it and couldn’t wait for Saturday

Activity List Soccer Baseball Basketball Skating Skiing Orienteering Hockey Tennis Badminton Snowboard Volleyball Karate Kung Fu Tae Kwan Do Wrestling Running Curling Nature Hike Follow the Leader Hide and Seek Football Gymnastics Yoga Pilates Yard Work Strength Training Uni-Hockey Swimming Cycling Frisbee Golf Capture the Flag Squash Ringette Relay Races Tobogganing Triathlon Track and Field And there’s Many more!

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morning to come each week so they could go to the Saturday Morning Workout with their mom! The example that their mother set was fantastic because at a young age, the girls were interested in all kinds of different winter activities instead of sleeping in or watching the television. The cycling picture was at 5am in Utah where my wife and I joined 16 other fitness enthusiasts for cycling, mountain biking, Yoga and strength training with Steve Ilg. We all had a great time even though the fitness levels were varied from professional athletes to beginners. The point is that if you sign up your children for activities and you aren’t involved physically, the chances of your child becoming a statistic of obesity is much higher than if you were leading by example yourself. Get out and get active, it may save your child’s life, heck, it may save your life!

Watering the Garden Just as a garden requires a large amount of care to grow into a beautiful source of energy and nutrition in the future, we require just as much care and attention to succeed as a healthy human being. This month we would like to look at what water does for our bodies. Without water, we will die, it is as simple as that and there is no getting around it. Without water, our plants in the garden will die as well. Incorporating more water into our daily routine will hydrate our millions of cells leading to a healthier you.

If you have a story or a favorite recipe, please let us know so we can feature it in a future journal.

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Breakfast Boosters We have all been told that the most important meal of the day is breakfast yet over 40% of us skip it on a daily basis. The main reason people give for missing breakfast is a lack of time so they wait in a drive through line up for 5 minutes on average for their coffee. The Breakfast Boosters section is designed to provide you with quick and nutritional ideas for the morning rush so that you will no longer have to go for coffee each morning. Morning Smoothie 1 frozen banana 2 frozen strawberries 1/4 cup frozen blueberries 1/4 cup frozen mango 1/4 cup yogurt or 1 scoop hemp protein Pour in juice of choice to cover the contents Blend and enjoy

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Workout of the Month

Overhead Lunge 1

Star Jump 1

Stationary Plate Press 1

The overhead lunge adds some difficulty to the walking lunge due to the load over our head. This load acts as a core and mid back strengthener which will improve our posture. Begin with a broomstick in this drill and as you become stronger, increase the weight in small increments of 5-10lbs.

This advanced version of the jumping jack which will have the heart rate soaring while providing full body power. Begin in a low squat position with the hands and feet close together and explosively jump as high as you can while opening the legs and swinging the arms up over the head.

Begin in a low squat (athletic position) and press the plate up on an angle while maintaining the athletic position. Once at the top of the movement, extend the hips so that you end standing straight up. Lower down to the athletic position while lowering the plate back into the chest.

Overhead Lunge 2

Star Jump 2

Stationary Plate Press 2

To start the workout, complete 3-4 rounds of Sun Salutations or find a combination of bodyweight exercises and a skipping rope. The warm-up should take about 10-15 minutes and will involve as many movements as possible.

Overhead Squat 8 per leg

Star Jump

Stationary Plate Press

20

15

Continue with minimal rest between exercises for 15 minutes and then take 5-10 minutes to cool down with light stretching.

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