Victoria Wellness Professionals

Getting Started with an Exercise Program – How, When and Where?

You know you need to be exercising. You know you will feel better and look better. So what is holding you back from starting? You probably have many questions and few answers. How do I fit this in my already busy life? Where do I go? Is there one form of exercise that is better than another? How do I learn what to do? The questions are endless. With this newsletter I will give you as much information as I can to help you make the decision that will get you started in the right direction. Let’s take these questions one at a time.

How do I fit this in my already busy life? This is a challenge for most people today. Between full time jobs, committments from the workplace even on your days off; spousal needs and children, there doesn’t seem to be enough hours in the day. It would seem between getting to work in the morning and getting home in time to shuttle kids off to their various activities, there doesn’t seem to be much time to look after you. But, you know it is essential that you take care of your health.

There are many options available to those whose life already seems demanding. You can work out at home. This works especially well if you have small children that you are staying home with. It is not necessary to have a variety of equipment or tools. Body weight circuit training can be just as demanding as a gym workout when properly designed and executed. If your chilren have naps during the day, this is a perfect time to grab a quick 20 minute workout that will revive and energize you for the rest or the day. If old enough, you can even involve your children with your program – which will help to counter the effects of computer games and television. Start your children off early in life with a healthy habit of exercise.

If you work outside of the home, before work exercise programs can work well. We have found at our facility that clients who train before work often comment how good they feel starting their day off with a workout. This is definitely not a time for everyone, but for those individuals who like the early mornings, this can prove to be an excellent opportunity to get that exercise class in and done for the day! If you are not an early riser, there are other opportunities throughout the day and after work.

Lunch hours are an excellent time to get in a workout and relieve the physical and mental stress from the workplace. If you job involves sitting at a desk and computer then lunch hour workouts will help to alleviate “upper crossed syndrome” (round shoulders, tight and stiff neck musles, poor posture) that it is so common in our society today. Follow your workout with a well balance lunch and you have done well.

And, for some people, after work is their first choice. I find that, if possible, try to book your workout right after work before you go home. Going home first and getting too settled, or involved in activties at the house can mean disaster to the workout plans. If you have children involved in after school activities, take advantage of this and look for opportunities for your own exercise program. In our facility, we are located next door to a dance studio and a karate school. A parent will drop their child off for their activity and come in and work with one of our personal trainers. Some rec centers that have an ice rink or swimming pool, may have an exercise room as well. This is the perfect time to work out yourself.

So, I have given you a few ideas to toss around and hopefully you will take a closer look at your day and see where you can fit in a little “me” time. Remember an exercise regime doesn’t have to take 2 hours. You can make noticeable improvements to your physical and mental well being with as little as 20 minutes a day. Start today, no right now! Make a list of the demands on your time as they are right now and look for gaps where you may be able to fit in as little as 10 minutes and get started. I will help you with exercise regimes to fit that busy schedule.

Are you ready? I am, let’s get together…..

Narina
“Mentoring, Monitoring, Motivation”

Uncategorized exercise, fitness, goals, Victoria Wellness Professionals, weight training, workouts

Most of you know that in order to recover your body needs rest. You do not grow in the gym, you grow while getting rest. Overtraining throws a wrench into the process.

In a previous article I spoke about mood swings from overtraining. Another symptom of overtraining is sleepiness. You work your body to the point that it cannot recover. It starts to use energy that it normally wouldn’t use. This makes you feel sleepy.

This symptom is no different than how your body reacts to a cold or flu bug. It instinctively knows that rest is the only cure and it sets out to get the rest it needs.

If you’ve been training hard and notice yourself feeling tired alot of the time examine the possibility that you are overtraining. Look at everything objectively. Make the right moves before you dig a huge ditch for yourself.

One sure fire cure is to take a week off from training. This will enable your body to fully recover and you will come back stronger. Give your body the rest it craves and you will be rewarded with great increases later.

Mike Mahony

Michael Mahony is a fitness guru wannabe, computer specialist, huge hockey fan, loving husband, proud father and motivated speaker. He encourages everyone to work hard and work with intensity. His philosphy is that you never work hard enough because you can always work harder than you just did. Michael’s other sites include http://thefatburningmachineblog.com (where he chronicles his own training adventures) and http://fitnessexpose.com (where he exposes fitness misinformation overload). You can connect with Michael on Facebook at http://www.facebook.com/michaelmahony and on Twitter @MikeMahony.

Uncategorized exercise, fitness, muscles, overtraining, weight training

The Gluteus Medius

Origin: Outer surface of the Ilium “pelvis”.

Insertion: Lateral surface of the Head of the Femur “greater Trochanter”.

Function: This muscle serves to stabilize the Lumbo-Pelvis-Hip Complex. In other words this muscle supports the body on one leg. So, if this muscle were to be weak for example, one may have difficulty balancing. As well, gait patterns with quick directional changes may be more difficult. This muscle also assists the Spine Musculature with supporting the pelvis during single leg activities. From walking to Step-up Balance Press, the Gluteus Medius is a key player. “Blasted Tube Walking”! Believe it or not but Tube Walking before our session serves to “activate/cue” this particular muscle in a dynamic fashion to progressively condition this muscle to support our vital spine, thus preventing injury. Not to mention improve balance & coordination.

Happy Tubing

The Humble Potato Boat

The Humble Potato Boat is a family classic. Growing up, there was never any fuss about potato boat night in the Pelan Household… Something I’m sure we’ve all seen in some fashion, I’m going to revisit the Humble Potato in a way that hopefully inspires a bang up dish everyone will enjoy! Simply roast your squash & potatoes. Place a halved spaghetti squash in a roasting pan with water covering the bottom (1.5”) at 375 until a fork can penetrate both the potatoes & the squash. Gently Spoon the Squash & Potatoes from their skins. Mix all the ingredients in a large bowl & spoon back into the potato skins. Back they go into the oven to broil for 5-10 minutes until lightly browned. Serve with a side Salad & perhaps some fish or Chicken. Happy Days!

Serves 4 –
4 Great big Russet potatoes
1 Large Spaghetti Squash
1 Long Sprig of Fresh Rosemary diced
Fresh Cracked Black Pepper to taste & Sea Salt
Half a Cup of Plain Yogurt or Sour Cream
2-4 Cloves of Garlic Minced

Salad –( Dressing: Olive Oil, Lemon Juice, Garlic, Salt + Pepper, Soy Sauce to taste, Basil, Sundried Tomato)
Fresh Spinach Bunch
2 + Tomatoes of choice
Finely Chopped Red Onion, as much as desired
1-2 Cloves of Garlic Finely minced
Green Onions Diced

Till next time,
Todd Pelan

Uncategorized exercise, fitness, gym workouts, nutrition, strength training, workouts

Well, October 1 has come and gone. That means it is getting closer and closer to the Holdiay Season. This can be an extremely stressful times for most people as they try and fit in all the social commitments that the Xmas season brings. This is also a time of year when taking care of yourself and your health usually takes its place at the bottom of the To Do List. With all the other expectations, how can you possibly think about taking care of your body and your health.

Well, now is the time to think about it. There are 3 very simple steps you can take to offset the inevitable weight gain of Xmas parties and the damage Xmas can do to your exercise regime.

Step #1 – Make time for you. I know easier said that done, but it is imperative that even with all the demands on your time, you try and set aside 10-20 minutes a day to do something physical. It could be as simple as going for a 10 minute walk after dinner or on your lunch hour at work. Remember exercise benefits are cumulative. It is not necessary to be able to devote 30 minutes or more in one session. Break it up into doable portions throughout your day.

Step #2 – Start now! If you aren’t involved in a scheduled exercise plan, start now. If you are new to exercise, start now so by the time the Holiday season rolls around, you have established a habit of exercise and it will be easier to maintain when the craziness begins. Don’t wait until the last minute to develop an exercise strategy because once the stress of Xmas time rolls around, it will be too late and it will be forgotten and put aside as other things take priority.

Step #3 – Seek Help. If you haven’t exercised for a long time, or maybe this is your first venture into fitness; seek out a fitness professional to help you get started. A personal fitness coach will help you establish healthy eating habits, devise a sensible workout program and keep you focussed and motivated on the task at hand. Something as simple as enrolling the help of a friend as a workout buddy will ensure that you make progress toward your goal of health and wellness.

3 Easy steps to get a head start on that 5-10 pounds that you know wants to become a permanent part of your life. Take control now so you are better prepared to take control in a a few months times.

Till next time,
Narina
“Monitoring, Mentoring, Motivation”

Uncategorized exercise, fitness, Holiday Season, narina prokosch, Prograde Nutrition, Victoria Wellness, Xmas

With school returning this Fall,  it is usually a time that people will return to their fitness programs.  Maybe they have had some time off over the summer – away on holidays and activities with the kids.  For others, it is time to start anew.

I am happy to report that we are able to accomodate just a few new clients at this time.   It is not often that we have training times come available as our turnover rate is very low.  Most of our clients call themselves “lifers”.  But, for the moment we do have a few spots.  Now is the time to grab them, as they won’t stay vacant for very long.

Some times that are available are:

Tuesdays and Thursday mornings at 8 am.

Tuedays mornings at 10 am.

Fridays at 1 pm and 2 pm.

Tuesdays and Thursdays at 5pm.

Wednesdays at 6 pm.

So, call now and reserve your times.  Xmas season is fast approaching.  Now is the time to get a jump start on your fitness program.

Till next time,

Narina

Uncategorized exercise, fitness, motivation, strength training, Victoria Wellness, Victoria Wellness Professionals, workouts

I have often written in past articles about motivation and goal setting. I think most people struggle with this. Just what is goal setting all about and where does motivation fit into the picture.

For myself, in my bodybuilding competing days, motivation was not an issue. Knowing you would be getting up on stage in a teeny weeny posing suit was all you had to think about to get your butt into the gym and away from the ice cream.

In later years since competition days are long gone, motivation is a whole new ball game. What motivates me now? What keeps me training? Where is the discipline to eat well? I have to admit that motivation is a struggle for me just like it is for our clients at the studio. There are certainly days when I don’t really feel like training and there are days when one more salad with chicken will be my undoing.

But, I try to take one day at a time. I remind myself how great I feel when I do train and eat right. Am I perfect? Not a chance. Expecting perfection is just setting yourself up for failure and that leads to not even trying. I know I’m not going to be perfect. But I try my best each day. I put strategies in place that are going to help me be successful.

I go in early before the gym opens to get my workouts in because I know there is no way I am going to do them after work. I also allow myself the luxury of a personal chef to ensure that I have nutritious and healthy meals ready to go at night after a long day at the gym. You can check out my personal chef at:

www.realfoodmadeeasy.ca

I also want to invite you to read an excellent article by friend and fellow trainer, Angie Schumacher from Colorado. Angie has posted on this blog before and always has fantastic information to share. She just happened to write an article recently entitled: What Motivates You?

You can read this article at: http://fatburningtips4women.com/what-motivates-you/

So, think about what is your motivation? Also, what strategies or steps can you put in place to help you succeed. Think about it. Let me know….

Till next time,
Narina

Uncategorized exercise, fitness, motivation, narina prokosch, nutrition, strength training, workouts

As you probably already know, the supplement industry is filled with phonies.

They use shady manufacturing processes. They use cheap ingredients. Heck, sometimes they don’t even use the ingredients they claim on the label!

And for awhile now I’ve been telling you about Prograde Nutrition. And I have been using Prograde supplements since they first hit the market. They are the real deal.

In fact, they’ve created a behind-the-scenes video that SHOWS you how they make their products. What other company does that?

Seriously, this is REALLY cool. You even get to see how they do micro-biological testing on the ingredients before they are even used. And if they don’t pass their tests then they do NOT make it into the bottle.

See for yourself here: Prograde Nutrition Video

Till next time,
Narina

PS – I don’t know of any supplement company – other than Prograde Nutrition – that would have the guts to do this. And I’m sure their competitors aren’t too happy about it!

Uncategorized fitness, Prograde Nutrition, supplements, Victoria Wellness, weight lifting

The fundamental health benefits of fitness walking are many. Metabolically, it helps control weight, blood sugar, and cholesterol levels. A brisk walk can burn up to 100 calories per mile or 300 calories per hour.

Walking improves cardiovascular fitness. As an aerobic exercise, walking gets the heart rate beating faster to transport oxygen- rich blood from the lungs to the muscles. The heart and lungs work more efficient with a regular walking regimen, reducing blood pressure and the resting heart rate.
Walking is an important element of medical rehabilitation. A regular walking regimen facilitates recovery from many ailments, including heart attack. For people with poor circulation to the arms and legs, walking can increase the size and improve the efficiency of the tiny vessels that supply blood for cellular respiration.

Not only physically but also psychologically, fitness walking generates an overall feeling of well-being, and can relieve depression, anxiety, and stress by producing endorphins, the body’s natural “pick-me-up” drug.

Proper Fitness Walking Technique

To avoid injuries and to receive the most benefits from your workouts, proper form is essential.

Follow these 8 steps to walk to better health!

1. Stand tall with your shoulders back and down, and chest up.
2. Keep your head up with your chin parallel to the ground.
3. Keep your abdominal muscles contracted.
4. Squeeze your derriere tight while striding.
5. Strike your heel on the ground first, roll through the ball of the foot, and push off with the toes.
6. Swing arms at 90 degrees, pulling back with the elbows.
7. Allow your hips to rotate slightly.
8. Use rhythmic breathing from the diaphragm.

Proper Shoe Fitting

The ideal walking shoe should be stable from side to side, well cushioned, and it should enable you to walk smoothly. Many running shoes fit these criteria’s, however there are specialized shoes designed for walking. Most walking shoes tend to be less cushioned, not as bulky as a cross-trainer, and lighter than a running shoe.

Shoes should always fit well in the store. Do not cut corners on purchasing proper shoes. This is your sport. Do as much as you can to give your body the best equipment possible. Visit the shoe store late in the afternoon, when your feet are slightly swollen (this is when you’ll likely be walking anyway). Wear the same socks to the store that you will wear while walking. Try on at least four or five pairs of shoes. Put on and lace both shoes of each pair and walk around for a minute or two.

Avoiding Injuries

The key to avoiding injuries is a proper training regime. After every workout there is a minimum recovery time of 24 hours. .

Some common ailments that contribute to injuries are:

1. Improper footwear
2. Over training
3. Insufficient warm-up, and lack of a stretching program.
4. Muscular imbalances
5. Shin splints – caused by working muscles that only get worked through walking.

The Importance of Stretching

Stretching is another key to having a well-rounded workout program. Stretching prevents muscular injuries by increasing the flexibility of muscles, thereby preventing muscular stiffness. Also, by incorporating stretching into your fitness program, your range of motion in the muscles increases.

Till next time,
Narina

Uncategorized exercise, fitness, walking

This article was sent to me by a client. It is from Reuters. Very interesting. Please have a read.

http://www.reuters.com/article/healthNews/idUSTRE50863H20090109?feedType=nl&feedName=ushealth1100

Narina

Uncategorized exercise, fitness, obesity, overweight

Osteoporosis is a bone disease affecting 200 million individuals worldwide.

Exactly what is Osteoporosis? Osteoporosis is a disease characterized by low bone mass that turns the latticework of bone fragile that can then break easily during simple activity. Fractures can occur anywhere, but there is an increased susceptibility to fractures of the hip, spine and wrist.

What is bone? Bone is a solid, rigid, ossified connective tissue forming the skeletal system. Our bones provide structural support for muscles, protect vital organs, and store the calcium essential for bone density and strength.

Who is at risk for Osteoporosis? Risk factors of osteoporosis are family history, smoking, poor diet, and lack of exercise. Women can lose up to 20% of their bone mass in the five to seven years following menopause making them susceptible to osteoporosis.

Role of Exercise and Osteoporosis

There are two types of exercise that are essential to maintaining healthy bones – weight bearing and resistance training. Weight bearing exercises are those in which your bones and muscles work against gravity. Some examples are walking, stair climbing, dancing, and jogging. Swimming and bicycling are not considered weight bearing.

The second type of exercise is resistance training. A common form of resistance exercise is weight training, done with barbells or dumbbells and/or equipment available at fitness centers.

Muscular strengthening exercises increase co-ordination and balance, reducing risk of falls. Bones respond to the increased load during weight lifting exercises by increasing mass to spread the load over a larger amount of bone.

A recent study from the Institute of Medical Physics, University of Erlangen, Germany studied the benefits of 2 years of intense exercise on bone density, physical fitness and blood lipids in early postmenopausal osteopenic women. The results of this study concluded: “General purpose exercise programs with special emphasis on bone density can significant improve strength and endurance and reduce bone loss, back pain and lipid levels in osteopenic women in their critical early postmenopausal years.”

For an exercise program to help maintain healthy bones, it needs to be continued. Please check with your physician before starting any exercise program and please consult a personal fitness professional to assist you in the implementation of an exercise program.

Narina

Uncategorized back pain, bone loss, exercise, fitness, osteoporosis, strength training, weight training