This recipe is one of my all-time favourites and will satisfy your sweet tooth like no other. I baked these for my co-workers at Le Physique and they seemed to really enjoy them and asked that I share the recipe with everyone. These cookies are great for any occasion, whether it be a picnic with friends, for a potluck, or just as a snack for home! Overall, it takes just under 1 hour to prepare and bake. 

Ingredients:

• 1 cup of softened butter
• 1 cup of light brown sugar
• ½ cup of white sugar
• 2 eggs
• 2 teaspoons of vanilla extract
• 1&¼ cups of all-purpose flour
• ½ teaspoon of baking soda
• 1 teaspoon of salt
• 3 cups of quick-cooking oats
• 1 cup of semisweet chocolate chips

Steps:

1. Preheat the oven to 325 degrees Fahrenheit (165 degrees Celsius)
2. Cream together the softened butter, brown sugar, and white sugar in a large bowl until smooth. Beat in eggs one at a time and stir in vanilla.
3. In a separate bowl, combine the flour, baking soda, and salt. Stir it into the large bowl until just blended (be sure not to overmix it!)
4. Mix in the quick oats and chocolate chips and stir until just combined.
5. Scoop about a spoonful of cookie dough onto baking sheets (leave about 1 inch between each scoop). You don’t need to flatten the cookie dough too much, they’ll naturally flatten as they bake.
6. Bake in the oven for 12 minutes. Allow the cookies to cool on the baking sheet for 5 minutes before transferring to a rack to cool completely.

You can easily substitute some of the ingredients for other things you like! I personally like dark chocolate a lot more than milk chocolate chips, and the recipe isn’t affected at all. However, if you’re looking for other ingredient substitutions (such as butter, eggs, flour, etc), here’s a great website to get the substitutions and their exact conversions from the original ingredients: https://www.foodandwine.com/cooking-techniques/baking/baking-substitute-cheat-sheet 

Now, get to baking and enjoy your cookies! Feel free to tag us on Facebook or Instagram if you use our recipe!

About the Author: Courtney Knowler

Courtney loved sports as a kid, so fitness has always been a part of her life. From playing on sports teams to studying anatomy and kinesiology in university, she hopes to share her love of health and fitness with others around her. She believes in challenging yourself and forming healthy habits to reach health and fitness-oriented goals.

The post Oatmeal Cookie Recipe first appeared on Le Physique | Vancouver Personal Training.

Below are our best of hiking tips to ensure you enjoy the wonders of nature while also staying safe and healthy.

How to choose an appropriate hiking route

You might have friends that hike frequently and recommend many trails for you. But are they right trails that suit you?

Everyone has different experiences with hiking. This might be your first time planning a hike, or maybe this is a familiar one that you’ve done before. Regardless, you should always research the hiking trail before choosing it. 

Ask yourself the following questions when choosing a route:

How much time do you have?

Do you want a short hike or an all-day hike? For beginners, we recommend trailers that are 2 hours or less, and marked as “easy to moderate.” Keep in mind everyone moves at different paces so what is an hour to a power walker on a flat trail, will be different to someone that moseys and takes photos on more rugged terrain.

What is your fitness level?

Be honest, you want to enjoy the hike not suffer! If your experienced hiker friends share a similar fitness level (maybe they play on your hockey team or your best frenemy at tennis), what may set you apart is skill dealing with terrain, even though your hearts and legs are of the same fitness level. However if your marathoner-brother-in-law is asking you to join him on a 4 hour hike, and your hobbies don’t include the great outdoors…take that into consideration. Better to err on the side of “well that was too easy” than “that was awful I’m never doing that again!”

What is the elevation?

The elevation of the hike is one factor that determines the difficulty. If you’re a local, you know the Grouse Grind is a pretty intense hike. It’s elevation gain is approximately 800m over a 2.5km distance. So if doing the Grouse Grind is something you’re comfortable with and experienced doing, elevation gains like this over a short distance aren’t too bad. Compare that with Lynn Valley Loop, which has a 160m elevation gain over 5.1km, you can see how this hike would be much less of a cardio challenge.

Logistics?

Are the start and end points the same? Hikes generally fall into one of 3 (4ish) categories. 

1. 1. Start in one location and end in another. For these, you’ll want to figure out how you’re getting back to your car or if transit / uber is accessible to both the start and stop location. These are less popular because of the planning needed
   2. Single trail, out and back. Dog Mountain on Seymour is a good example of a single track hike. These can be popular if you’re concerned about getting lost, look for well marked trails (usually a brightly coloured tag nailed into a tree trunk), and the nice thing is you’ll usually meet people going in the opposite direction, so you know you haven’t wandered too far off the path!
   3. Lollipop route – when seen from above, these have a single trail in and out, but a loop (kinda looks like a lollipop) at one end. A good way to start getting comfortable with looking for markers and signs pointing you to “view” or “parking lot” or “X lake”
   4. Loop – This is pretty much what it sounds like, travellers may have the option of heading “left or right.” If you can read up on the hike, some websites allow people to share comments on the hike and you may see advice saying “go left, it’s nicer” and can decide if you’d like to follow their tip or not

Bring the Ten Essentials for hiking

Have you heard of the Ten Essentials?

The Ten Essentials are a list of items that help hikers be prepared for emergency situations in the outdoors. Although you may only use a few of these items during your hike, these items are essential to your survival if something were to go awry.

The original Ten Essentials list was created in the 1930s by The Mountaineers. This list included a compass, map, sunscreen, clothing, and more. However, over the years this list has changed to a “system” approach, which helps you determine what you should bring depending on the hike.

Here are the updated Ten Essentials systems:

• Navigation (map, compass, GPS)
• Headlamp (including batteries)
• Sun protection (sunscreen, sun-protective clothes)
• First aid (includes insect repellent and foot care)
• Knife
• Fire (matches, lighter, tinder)
• Shelter
• Extra food
• Extra water
• Extra clothes

Learn more about the Ten Essentials here: https://www.rei.com/learn/expert-advice/ten-essentials.html 

Wear the proper clothes and shoes for your hike

You might be tempted to check the weather, throw on whatever you have to go hiking, but wearing the appropriate clothing can help keep you comfortable throughout your hike. You don’t need to worry about expensive, special gear on a beginner hike, but proper clothing is vital. 

While we’ve certainly seen it before, we strongly recommend to NOT wear jeans on a hike. Denim jeans absorb moisture, which can leave you feeling extra sweaty and wet. Be sure to wear comfortable, flexible pants that allow you to move freely to transverse the terrain. 

Shoes can make or break a hike. Wearing improper footwear can increase the risk of sprained ankles and other debilitating injuries. Wear sturdy, well-fitting shoes or hiking sandals (if your hike takes you along beaches and shores, better yet, pack them with you if your trail has both beach and forest sections). These shoes should provide support, traction on any surface, and protection from rocks and roots.

For your upper body, opt for a moisture-wicking athletic top (made of nylon or polyester) that will keep you cool and dry. Wicking is a fabric’s ability to pull moisture away from you and to the outer surface where it can dry. This is very important as a base layer of clothing, as it will let you sweat without feeling chilled or clammy.

Layering is your best friend! Even in the summer, the temperature on trails can drop drastically in the evening. Layer in this order: moisture-wicking base against your skin, insulating mid-layer, waterproof outer shell. Be sure to check the weather forecast before heading on your hike, so you can dress accordingly. 

Do I need to pack food and water for the hike?

The answer to this question will depend on many factors. Just like any exercise or activity, it’s always smart to bring water to replenish body fluids lost through sweat and evaporation on hot days. Sometimes even if it doesn’t feel hot, we still recommend water! How much water to pack, depends on the length of the hike (1-2 hours, maybe a standard 8oz might suffice. Bringing more won’t hurt, and while it will be more to carry, you can easily find popular water bottles that carry up to 24oz, 42oz and 56 oz….and in fancy colours too.

As for food, shorter hikes might only require some trail mix or a ziploc container with fruit and veggie slices. Hikes that span 2-4 hours, sometimes it’s nice to pack lunch (a sandwich, leftovers, fruit and veggies). You don’t have to eat it all, but if you’re feeling peckish, it’s nice to have accessible. Remember to pack out your scraps too, resist the urge to toss your orange peel into the bushes or let the wrapper blow away. Definitely do not feed the animals. Yes, they’re cute, and yes, other people are doing it, but it will keep everyone safer if you don’t feed the wildlife. Nature and your other trail hikers will thank you.

Pace yourself and enjoy the hike

Opportunities to bask in the sunlight and be in nature are hard to come by, so why rush the experience? Beginners unfamiliar with the concept of pacing can sometimes start their hike at a really fast pace, which will drain their energy and leave them exhausted. Slow down and pace yourself to conserve energy. If you’ve done the research and know how long the trail should take, use that as your gauge. Take your time to find a comfortable pace.

If you’re hiking with a group, it’s best practice to stick with the group pace and not wander off. Know where the group is at all times and navigate trails together. If you’re stopping to take pictures or video, let someone know, or pair up, so you don’t accidentally get left behind. If the group is on a schedule (maybe shared transportation was arranged), determine the goal and pace of your fellow hikers, ask if there is lots of times for water breaks, nature (or selfie) photo ops etc. so everyone can arrive and depart at the same time.

Take this time to soak in nature, slow down and enjoy the tranquility nature has to offer. Who knows, you might spot some wildlife or find a beautiful view. A trend we’ve noticed recently is people playing music on external speakers, while hiking. Sure, music played at parks or beaches may have become a “thing” but see if you can enjoy each other’s company, birds singing, the sound of wind through the trees without the aid of a device, we think you’ll all have a better experience this way.

Thinking of hiking with your dog? Check out this link if you both want to get started on the local trails.

We hope you enjoy your hike, so get out there, be safe and tell us all about your adventures when you’re back!

Author: Courtney Knowler

The post Hiking tips for beginners first appeared on Le Physique | Vancouver Personal Training.

To obtain molasses, sugar cane is boiled multiple times depending on the type of molasses you’re going for. Fancy molasses is obtained from boiling sugar cane once. Blackstrap molasses is created when sugar cane is boiled 3 times, making it thicker, darker and more bitter than fancy molasses. Here’s everything you need to know!

The Science of Blackstrap Molasses

Antioxidants

Antioxidants act to neutralize free radicals in our body, which are unstable molecules in our body that can damage the DNA in cells. Compared to refined sugars and alternative sweeteners such as corn syrup and raw cane sugar, blackstrap molasses has a highest quantity of antioxidants (Total antioxidant content of alternatives to refined sugar – PubMed (nih.gov). This can, in turn, lower our risk of cancer.

High levels of Iron

Iron is an essential component in red blood cells. Nearly 70% of the iron in our body is found in red blood cells! The bone marrow needs iron to produce red blood cells, which are responsible for delivering oxygen to the rest of our bodies. The recommended dietary allowance of iron is around 18mg for women and 8mg for men. A tablespoon of blackstrap molasses has about 2.4mg of iron, which is between 12% to 30% of iron that you need daily, slightly varying reports of 50 – 60 calories, 0 – 1 grams of protein and 0 grams of fat (nutrition breakdown).

If you do not consume sufficient iron, you may be at risk for iron-deficiency anemia. Without a  sufficient supply of iron, our bodies cannot produce enough red blood cells, thus lowering our red blood cell count and our ability to effectively carry oxygen in our blood. Some symptoms of anemia include: fatigue, weakness, pale skin, dizziness, and shortness of breath. Populations that may be at risk of iron-deficiency anemia include adolescents, menstruating women, pregnant and breastfeeding women.

Decreases stress and anxiety 

Blackstrap molasses contains vitamin B, calcium and magnesium, all of which contribute to decreasing stress and anxiety. Vitamin B6 raises serotonin levels in the brain, which is responsible for your mood and preventing pain, depression and fatigue. Studies show that low levels of vitamin B6 are directly associated with depression (Vitamin B6 level is associated with symptoms of depression – PubMed (nih.gov))

So how much blackstrap molasses should I eat? And how? 

A healthy dosage of blackstrap molasses is still undetermined, but 1 tsp a day is a safe dosage. It is not recommended to consume more than 6 tsp of blackstrap molasses per day. Of course, consult your doctor before buying buckets of blackstrap molasses and chugging it!

A few popular ways to add blackstrap molasses to your diet is mixing 1 tsp of blackstrap molasses into a glass of warm water. You can also add blackstrap to your smoothies, baked beans, oatmeal, and even barbeque sauce, our trainer Gillian – her partner event puts it on toast!

Blackstrap molasses can also be used in specific recipes as substitutes. You can put them in cookies, bread, cake, gingerbread cookies, or even as a sauce for chicken wings and salmon! Here’s a link to various recipes you can try out: Our Best Blackstrap Molasses Recipes – Crosby’s (crosbys.com)

Contraindications

While blackstrap molasses is generally safe for consumption, there are a couple of reasons to avoid consuming it. Blackstrap molasses can act as a mild laxative, so individuals suffering from irritable bowel syndrome, loose stool or watery diarrhea should avoid consumption until full recovery. Individuals allergic to sugar cane, or individuals with blackstrap molasses intolerance should avoid consumption altogether. Stop consuming blackstrap if any of these symptoms appear. As always, please check with your physician to see if this is a healthy alternative for you.

The anecdotal stuff

Unlike the scientifically proven benefits of blackstrap molasses listed above, there are a couple “wive’s tales” about its health benefits. Some individuals claim that blackstrap molasses is a great substitution for sugar as a sweetener, as it supposedly does not make your blood sugar spike as much, however there’s no science to back up this claim or prove it’s safer for individuals with diabetes. There are also claims that blackstrap molasses can promote bone health, boost hair health, relieve arthritis and promote healthy skin. We’ll wait for the researchers and scientists to confirm these ideas before we believe them!

This sounds disgusting – is it tasty?

Wondering what blackstrap molasses tastes like? Us too! We took it upon ourselves to taste test this infamous substance. Check out our reactions and thoughts in the video below.

The post Is Blackstrap Molasses good for you? first appeared on Le Physique | Vancouver Personal Training.

Running provides a multitude of health benefits, including burning calories, improving your cardiovascular health, and boosting your stamina and heart health. However, there’s a long-time debate about whether or not a morning run is more beneficial than an afternoon or evening run. I might be a little biased, but I’m going to make  an argument why I think running in the morning has the most benefits! 

Better Sleeping Habits

Ever find yourself tossing and turning in bed late at night? Dealing with insomnia or restlessness in the evenings? Aerobic exercise (or endurance exercise) can actually improve your sleep quality and ease insomnia! By exercising early in the morning, you can burn through the boost in energy slowly throughout the day and feel tired in the evenings. Running in the morning can also improve your sleep latency (the time it takes you to fall asleep), which can help get rid of insomnia and restlessness late in the night.

Performing intense exercise (such as interval training) within an hour before going to sleep can impair sleep. This includes a longer sleep latency and a poorer quality of sleep. Depending on how you structure your runs (some people like walk jogs, others prefer hard sprints), if your style of running doesn’t fall into the strenuous exercise that impairs sleep, feel free to go on an evening run. You’ll have to test for yourself to see what feels right. I have some friends that can’t exercise within 3 hours of sleep otherwise they feel too full of adrenaline to get a good night’s rest. 

Better Temperature Control

We all know how hot Vancouver can get in the summer, especially the past few summers. Planning runs in the morning can help you avoid the burning heat of the day when the sun rises. Also, there are often fewer people running in the mornings, so you don’t have to worry about maneuvering around sweaty people!

Exercise performance can be affected by temperature. Studies have shown that as temperature increases, exercise performance decreases. So running before the sun fully rises can actually help you run further and feel less exhausted afterward.

“Runner’s High”

Ever heard of a “runner’s high”? A runner’s high describes the euphoria and feelings of happiness following a run. It makes you feel like you can achieve anything. While you’re exercising, your body releases lots of endorphins. Some endorphins prevent muscles from feeling pain during exercises. Another endorphin your body releases is called endocannabinoid. As the name hints, they produce similar effects to cannabis, which can boost your mood! This can carry on throughout the day and make you feel ready to tackle the day.

Increased metabolism

When you’re running, your body looks for sources of energy to help fuel your working muscles. After a run, those energy stores need to be replenished. This can increase your hunger following a run, ensuring that you don’t miss the most important meal of the day. If you’re worried about eating too much don’t fret! Your post-exercise meal will be broken down and used to replenish all the energy you used up during your run. This decreases the quantity of food that goes to stores.

Improved Bone Health

Running is an excellent way to manage your bone health. Running is a weight-bearing exercise that stresses the bones in our body in a safe way. Wolfe’s law explains that bones adapt to the stress they’re put under and remodel itself to withstand that force. So by running more and putting that stress onto your bones, your bones will grow stronger and be able to withstand more force. This remodeling of the bones can keep your bones resilient to chronic diseases such as osteoporosis.

Self-Care

Not only is running great for your physical health, but it can also improve your mental health and your own body image! Going on a morning run can give you that well-deserved me time that you don’t have in your busy schedule. Collecting your thoughts and promoting your own well-being can do wonders for your own self-image. These factors can also help you manage stress, lower your risk of illness and increase your energy throughout the day.

The location of your runs also affects how you feel. Studies show that individuals who ran outside in nature had decreased anxiety and rumination (that little voice in your head that reminds you of negative things) compared to individuals who ran on a treadmill inside. So look outside before you decide to run on the treadmill in the gym.

Increased Energy Throughout the Day

Do you ever feel groggy and tired the entire morning? There is an alternative to coffee that will wake you up and prepare you for the day ahead. Studies show that moderate exercise of 20 minutes or more can enhance your perceived feeling of energy. This proves that your morning run doesn’t need to be a marathon, but can be a quick 20-minute jog around your local park or by the ocean. Furthermore, running outside can energize you more than indoors. Besides, you get to see an amazing sunrise as you run and energize yourself for the rest of the day.

Improved Weight Management

Everyone knows that running helps burn calories, reduces body fat, and promotes weight loss. But how does running in the morning enhance these effects? Your muscles need energy when they are active. The sources of such energy can come from carbs, fat, or proteins stored in your body. Generally, the easiest source of energy is from carbs. However, if you’re trying to burn off some stubborn fat, running in the morning is great. If you go on an overnight fast prior to a morning run (no midnight snacks), your body is more likely to use stored fats as energy to fuel your muscles as you run. To add the cherry on top, your food intake decreases 24 hours after you exercise, which can also help with weight management.

Did I miss anything? I’d love to hear your thoughts on the best time of day to go running!

About the Author: Courtney Knowler

Courtney loved sports as a kid, so fitness has always been a part of her life. From playing on sports teams to studying anatomy and kinesiology in university, she hopes to share her love of health and fitness with others around her. She believes in challenging yourself and forming healthy habits to reach health and fitness-oriented goals

The post 8 reasons you should run in the morning first appeared on Le Physique | Vancouver Personal Training.

The post Meet Courtney – Faces of Le Physique first appeared on Le Physique | Vancouver Personal Training.

A: Dietitian at one point – No joke! Otherwise, a writer was another option 🙂

Q: What’s your spirit animal?

A: The Seahorse apparently 🙂

The post Meet Helen first appeared on Le Physique | Vancouver Personal Training.

In this blog I am going to share a few tips on how to maximize your adherence to exercise and exercise programs to help you maximize your benefits and enjoyment.

1. Prioritize yourself

How many times have you thought to yourself “there aren’t enough hours in the day” or “there are SO many things I need to do…for everyone else.” You are not alone! The biggest favour you can do yourself is to create a schedule/calendar where you can organize all your work, tasks, deadlines, appointments, or anything else, in one place. This not only helps you better manage your time, but it serves as a visual aid that lets you see where there may be free time in your schedule, and if not, that you actually need to create something just for you. If something is important to you such as your health, or quality time with family, don’t “find” time, you “make” time – this is step one.

For people just starting out, a good initial goal is to block off a slot of time at least once a week to exercise. It does not have to be the same time each week (your schedule may not even allow that), just aim for once a week. Determine what is realistic and something you can sustainably maintain. Is it 20 minutes a day? 60 minutes, 3 times a week? 30 minutes in the day, but broken into three 10 minute chunks? From there, you can evaluate which times work best with your mood, your schedule, and your sleep, and continue exercising at those times moving forward.

Brainstorm:

Am I more likely to feel motivation in the morning or evening? Will my schedule be easier to manage before everyone starts calling and texting, or would it be better for me to set boundaries after work and prioritize myself a couple days a week? What time of day do I feel the most energized to do some kind of activity?

Look at the big picture schedule and see if there are spots where you can prioritize your self care over something that might be draining such as being on social media, or attending yet another meeting that you don’t need to be part of.

2. Get an accountability partner, or people to exercise with

Some workplaces are starting initiatives to help keep their employees healthy. There may be a lunchtime yoga or fitness class offered at your office, or there may be a nice walking trail nearby. Reach out to your coworkers and employer to see how they could support you on your fitness journey, you may be surprised at how open they are!

Accountability is a huge contributor to exercise adherence. It is one thing to be accountable to yourself, but if you are exercising with others, or have others encouraging you, you are much more likely to stick with it. Support from your family and friends goes a long way in helping you adhere to lifestyle changes. 

In Vancouver, there are numerous Learn to Run programs put on to get people prepared for the Sun Run in April. While running might not be your thing, it’s just one example of something that you could find!

3. Pick an activity you enjoy doing

Once you have blocked off the time to exercise in your schedule, the last thing you want to do is dread that time! It is much easier to stick with a program or activity you enjoy than one you do not, seems self-explanatory right? However, this is a common mistake that many people make when starting to exercise. You want to look forward to your exercise time, and be excited about taking care of yourself!

There is a huge variety of activities to partake in that keep you healthy. If you are the type that likes to get your heart pumping and your body sweating, maybe crossfit or running is for you. If the former sounds like torture, then maybe you would enjoy weight-training or walking. Yoga, pilates, spin classes, kickboxing, zumba… the list goes on! There is most definitely something for everybody.

Brainstorm

Try to make a few quick lists for yourself:

1. exercises/activities I’ve always wanted to do / really love doing
2. exercises/activitiesI’m okay with doing
3. physical activities I really don’t enjoy (and maybe why)

This will give you a template of activities to engage in to help you start your fitness journey!

It may take some trial and error in the beginning, but don’t give up. Starting something new is always the hardest part. Perhaps, you will fall in love with something that you never saw yourself doing, you never know until you try!

4. Expect lapses and don’t be too hard on yourself for it

Did you ever hear about the guy with the perfect workout schedule who never in his life missed a workout for any reason? Me neither, because a person like that does not exist. Life happens, and sometimes we just have to go with the flow. If this means missing a workout or two, THAT’S OK. 

It is easy to get stuck in a rut. After missing one workout, you may feel discouraged and not want to attend the next, which starts a cycle that results in loss of adherence. Surprise surprise, you are not alone! This is a common sentiment and cycle that affects everyone. So how do you get around it?

When starting your exercise routine, be honest with yourself. Nobody is perfect, life happens and stuff comes up when you least expect it. Knowing in advance that these moments will come at some point and that you will bounce back, will set you up for success. Having the mental strength to come back after missing one or more sessions is greatly aided by the points we mentioned earlier: do something you love so that returning to it is easier, have support from others and stay accountable, and give yourself the time you need in the week to exercise.

Brainstorm

Ask yourself: What are the obstacles to my goals that could come up? This could be a busy schedule, a demanding job that requires you to stay late sometimes, or perhaps you are able 

to get good momentum but then get hurt after a couple weeks. With the list of obstacle you came up with, come up with strategies to help overcome them if they happen:

Ex: My boss asks me to work late – schedule workouts in the morning. Or schedule an appointment with a trainer, so I CAN’T stay late

Ex: I always get hurt and then set back – work with a trainer or a friend that knows how to deal with injuries to check my technique or have my physio on speed dial or listen to my body

This will allow you to already have a plan in place for when the most likely things to go wrong, go wrong. With the plan, you can resolve issues faster, and stay on track without completely losing the adherence.

5. Motivation and goal setting

The last point I want to mention is your reason for exercise. Motivation can come from different places. It can be:

1. Extrinsic Motivation: Motivation stems from desire to achieve an external reward or avoid punishment. Usually focused on the outcome of the activity. Ex. A focus on a desired body weight or physique that you are working towards
2. Intrinsic Motivation: Motivation stems from internal rewards and enjoyment of the activity. Usually focused on the progress, and doing the activity. Ex. Taking a spin class with your friends because you love the activity and the quality time with your friends.
3. A mix of both: a healthy balance of intrinsic and extrinsic motivation. Ex. Playing on a recreational hockey team because you love the sport, while also working towards the playoffs.

Numerous studies have shown that those with primarily intrinsic motivation are those that are more likely to adhere to an exercise routine. This plays into our point above about doing something you love to exercise, that’s intrinsic motivation! 

Brainstorm

Think about your own personal motivators for exercise. Which are intrinsic and which are extrinsic? Do you have a balance of both? 

When goals are oriented around the outcome of exercise, it can be very easy to lose motivation, and put ourselves down. Weight loss and change in physique are outcomes that can sometimes take months, depending on exercise intensity and limitations. If you are not hitting those goals in the first few weeks of starting your exercise routine (which you will most likely not), you may stop all together and perhaps blame yourself for not hitting your goals. Many people have had these experiences which present as barriers to starting exercise programs in the future.

When setting goals at the start of your exercise program, try to come up with progress goals as well as achievable outcome goals. Progress goals refer to those that you can hit as you continue your exercise program. Some examples of these are:

“I will go to the gym at least once a week”

“I will  take my dog for a walk three times a week”

“I will be able to run 1km continuously by the end of the month”

Hitting these goals as you progress through the program will further encourage you to continue, and build on the goals you have already hit. This will help you adhere to the program as you can see the benefits as you continue with it.

All in all, everyone’s exercise journey is a unique one. Some of us are sprinters, others are walkers, and some of us really love that stationary bike. What we do have in common however, are certain barriers to exercise. Scheduling, finding an activity you love, lapsing, and finding the right motivation, affect us all. The take home message from this blog is that you are not alone! With a little bit of work beforehand, and the tools we just shared now under your belt, you are equipped to maximize your exercise adherence and overcome those barriers!

Happy exercising! 

Author: Sarra Pirmohamed

Studying Kinesiology at Simon Fraser University, Sarra started playing sports at a very young age and has always loved competition and being active. She has been inspired to learn more about exercise physiology and rehabilitation. Sarra is a Client Care Manager and Jr. Kinesiologist at Le Physique

The post 5 tips to making your health routine stick first appeared on Le Physique | Vancouver Personal Training.

No, it’s not a type of math, nor is it a measuring system, plyometrics is a group of exercises that build on power using quick bursts of force. This may sound intimidating, but plyometric exercises can be quite simple. In fact, we’ve already prepped you on the topic of ‘plyos’ in an earlier blog, AND it’s very likely that you have done jumping jacks at some point…but did you know that jumping jacks are a plyometric exercise? You have gotten yourself started already.

The science of plyometrics

As stated above, plyometrics works to develop power which is the combination of strength and speed. Power is the use of force over a specific range of motion and period of time.To produce this force, the muscle must contract in either a concentric or eccentric manner. Eccentric contractions (lengthening of the muscle while producing force) produce more force and utilize less energy than concentric contractions. This is due to the difference in recruitment of motor units.

Motor units are bundles of muscle fibers that are all innervated by the same motor neuron. They range in size and are recruited at different times during muscle contraction. The smallest motor units, known as slow-twitch fibers are recruited first and produce minimal force for a long period of time. The last motor units to be recruited are the largest, these are known as the fast-twitch fibers, which produce large forces but for short periods of time.

Eccentric contractions require less motor unit recruitment and in turn, less energy expenditure. This occurs because the load of the external force (ie. the dumbbell, the olympic bar) is greater than the force produced by the muscle. Wow, that was confusing! Let’s break it down with an example:

You are performing bicep curls with a 20lb dumbbell. As you curl the dumbbell up towards your shoulder, you are performing a concentric contraction (shortening of muscle while producing force). The muscle contracts and you can admire your big guns in the mirror as they are flexed. The next step of the movement is the lowering of the dumbbell back down towards the floor, this is the eccentric contraction! Your bicep is elongating but still producing a small force to control the speed of lowering of the dumbbell. The force of the dumbbell is greater than the force of your muscle, which is why it is lowering towards the floor.

To produce the greatest force and power from the muscle, we must combine eccentric and concentric contractions. An eccentric lengthening phase prior to a rapid concentric contraction produces the power, and therefore speed and force, that is the basis of plyometrics! This sequential eccentric/concentric contraction is called the stretch-shortening cycle. Through various plyometric exercises and training, you can adapt your muscles and generate more power to benefit you in all aspects of your life.

Benefits of plyometrics

Plyometrics is typically combined with resistance training to maximize benefits. In general, the most common result of the two is an increase in muscle size, an amazing benefit for those impacted by sarcopenia (age related loss of muscle mass). Did you know that ??as you age, you lose roughly 5-8% of muscle mass each decade after you turn 30? This might not sound like much, but the average American male is 5’9″ and weighs ~200 lbs. Each decade, that is around 10 lbs of muscle lost. By the time you’re 60 years old, you’ll have lost 30 lbs of muscle. This is why plyometrics can be so beneficial for older age groups!

This increase in size is seen most frequently in the leg muscles such as the quadriceps, hamstrings, and adductors, since jumping is a big aspect of plyometric training programs. However, programs can be created and altered based on your wants and needs. You may want to increase your agility, vertical and/or horizontal jump distance, or simply your balance… plyometrics training can be adapted to improve all of these. Sport specific training can also be completed to improve specific aspects of your athletic performance.

But what if you aren’t playing any sports right now, what reason should you have to try plyometrics? (Hint: see answer below)

Plyometrics and injury prevention

No one likes getting injured, and the time it takes to recover can set you back on your fitness journey. Plyometrics improves landing techniques as well as torque stability, both huge aspects of our daily lives. Ever feel that weird back pain when rotating while carrying something heavy? Upper body plyometric exercises can adapt muscles to improve torque and protect your body from injuries caused by routine tasks.

The last benefit I wanted to mention is improved bone density! This one is perhaps the most important impact if you are simply looking to stay healthy. The impact phases of plyometrics (ie. the landing) provides a stimulus for the body to lay down the building blocks to increase bone tissue. This is extremely beneficial for any age group to build strong bones and delay the effects of osteoporosis (age related decrease in bone mass). 

Plyometrics for Beginners

Prior to starting plyometric exercise, some trainers recommend being able to squat 1.5x your body weight for at least one rep. While this is a great way to ensure your joints/body are capable of handling the increased loads associated with the jumping aspects of plyometrics, it does not apply to all plyometric patterns. As long as you have a stable core and joints and a good range of motion, you will be good to go for low-impact/bouncing and beginner plyometrics. This way you can build your way up to doing high-impact plyometrics and see all the wonderful improvements you make on the way!

Now that you know what plyometric training is, and why it is so great, let’s get you started with a few beginner exercises to ease your way into a better you.

Jumping Jacks

1. Begin with your feet together and your arms glued to your sides
2. Jump in the air while spreading your legs and clapping your arms together above your head (exhale during this motion)
3. Land in this position
4. Jump in the air while bringing your arms back to your sides and bringing your legs back together
5. Repeat for periods of 30s – 1 minute and progress as necessary!

These guys might be doing it “Wrong” but they’re still jumping!

Jump Squats

1. Begin in a squat position with your arms tucked to your chest
2. Jump upwards and extend your arms backwards or to the sky to propel yourself upwards (exhale during this motion)
3. Land in the position you started in
4. Repeat for periods of 15s – 45s and progress as necessary!

Medicine Ball Chest Pass

1. Begin in a comfortable, low position with knees slightly bent and a strong base of support. Hold the medicine ball close to your chest
2. Extend your arms and throw the ball to a partner or a strong wall (exhale during this motion)
3. (Optional): Receive the ball by having your arms extended and bringing the ball back to the starting position as you catch it
4. Repeat for periods of 15s – 45s and progress as necessary!

Final remarks

Now that you know what plyometric training is, how it benefits you, and some examples of beginner exercises, you have everything you need to get started! If you do have injuries or already suffer from osteoporosis, it is best to get a doctor’s or trainer’s advice about whether you are able to incorporate these exercises into your program. There are however many different types of plyometric exercises that do not require jumping, or utilize specific muscles, making it a very flexible training type for anyone to try.

Happy exercising!

About the author: Sarra Pirmohamed

Sarra started playing sports at a very young age and has always loved competition and being active. She has been inspired to learn more about exercise physiology and rehabilitation and is currently enrolled at Simon Fraser University completing her degree.

The post Workout tips: Are Plyometrics for you? first appeared on Le Physique | Vancouver Personal Training.

What is GoByBike?

GoByBike means quite literally, go by bicycle! Take your bike to work, grocery shopping, and traveling around. The biggest advantage of traveling with your bike is that you can stay active rather than sitting in the car and being stuck in traffic. Plus, you don’t have to pay for gas which is incredibly expensive right now (hopefully we don’t look at this blog a year from now and laugh because prices are even higher…).

The GoByBike week movement originated in Victoria in 1995 with a group of commuter cyclists, aiming to increase awareness of commuter cycling. Now, the event has grown to more than 56,000 participate in 2019.

I’d like to start cycling. How do I start?

Don’t worry, you don’t have to rush out and get the fanciest bike with the fanciest gear to start incorporating more cycling into your life. For example, if your habit is to pick up a library book with by car, get on your bike instead! Shopping for groceries? Side bags (called pannier bags) and a front basket could do the trick *and* limit unnecessary purchases. The carbon footprint from cycling is about 21g of CO2/km, compare that to the average gasoline car, it is about 170g of CO2/km. This is 8x more greenhouse gasses produced to our planet earth! 

To participate in annual events like GoByBike week, create an account with this link and start logging your cycling trip. If you don’t know the actual cycling distance of your trip, you can use Google map – it will show you the riding distance for your trip! Also, when you log your cycling trip, you can see how many kilograms of greenhouse gasses you save (It helps save your wallet too!). 

Cycling Safety tips 

Before you grab your bike and start out on the roads, here are our top 4 safety tips to keep you safe:

1. Be aware of the environment around you – follow the rules on the road, shoulder check and hand signal before any turns. While we wish we lived in a world where people didn’t drive distracted, if a driver fails the yield, or is reaching for something, takes their eyes off the road and you happen to be in that space, it could cause serious injuries. 
2. Do your best to plan routes using bike lanes. Even if it makes your commute 5 or 10 minutes longer,  using the designated routes is safer and reduces the risk of injury. Plus, extra calories burned! Win win. Check out this link to find out more about bike lanes in the city of Vancouver. 
3. NEVER pass a motor vehicle on the right – as you approach an intersection, shoulder check, signal, and reposition yourself to the centre of the lane. Driver might not notice you if you pass them on their right side.
4. Practice and know your cycling skills – know how to ride in a straight line, signalling, braking, and quick turns can help you improve confidence while cycling on the road

Do I need special clothes for cycling?

I’m sure you know you will need a helmet, since it protects against direct hits to your skull, but definitely dress for the weather. The commute to work might be short and easy, but no one plans to get caught in inclement weather. Here are some tips to dress appropriately for the varying seasons:

• Wear multiple light layers that help trap heat – Start with a thin polyester layer that can keep your skin dry; add a long-sleeve shirt above
• Top all that off with a windbreaker – it should be water-proof and reflective. If you want extra fancy, look for ones with zippered sides and armpits!
• If you cannot find a windbreaker with reflective details, wear a reflector vest to make you more visible for drivers as they might not see you in foggy or wet conditions
• Biking gloves are a great to have with cooler weather. While you might not need gloves when walking, that extra wind chill during cycling can make your hands get cold, fast! If you’re cycling near dusk and or dawn, look for ones with reflective detail and waterproofing.

What are fitness benefits to cycling?

We’re glad you asked! While we don’t expect you to invest in a $10,000 bike and start cycling up Cypress Mountain, including little bike trips here and there are definitely beneficial to your health and fitness. Here are 5 benefits of regular cycling to our health:

1. It’s low impact — compared to running, cycling places less strain on the knees and ankles, while still providing benefits to your cardiovascular system and heart health.
2. It helps increase cardiovascular fitness — regular cycling stimulates and improves your heart, lungs, and circulation. This can strengthen your heart muscles and reduce the risk of cardiovascular disease. 
3. It can help reduce anxiety and depression — studies have shown that low to moderate intensity exercise can improve mental health. This is because our body will release endorphins, a ‘feel-good’ hormone, which can reduce stress. Cycling can be an independent “let me get away from it all and clear my head” activity or something you can do with friends and a community. We love the variety of it.

What are some easy bike trails around metro Vancouver?

Steveston South Dyke Trails

The Steveston South Dyke Trail is a popular trail in Richmond. It starts from the south of No. 5 Road and travels along the south coast of Richmond. Throughout your ride, you will see the Finn slough, gilbert beach, and all the way to Steveston pier. It is a chill and easy ride which takes around 30 minutes to complete.

Seaside Beaches 

This route provides a nice view along the coast of Vancouver, and it is one of the most popular bike routes. Since it is off the road, it is safe for riders for all ages and abilities. Start at Spanish Banks Park, you can ride along the bike lane to Locarno Beach and Jericho Beach. Then riders can head to Point Grey Road that has protected bike lanes that directs you to Kitsilano Beach. This bike trail takes around 20 minutes to complete. 

False Creek and Granville Island

This is my personal favourite! It is just right in front of Le Physique’s building with a gorgeous view around the sea wall. This route is safe for riders of all ages and abilities, so grab your friend for a ride! You can start at Yaletown, pass Science World, then all the way to Granville Island. The total distance is around 5km and takes approximately 20 minutes to complete.

Conclusion

I hope this blog helps you kick start with your cycling journey! With more and more traffic on the road, getting around the city by bike will be a nice option, and our weather is never that bad, that it can’t be done. Cycling can keep you strong, active and healthy, while being kind to your joints at the same time.

Keep your eyes open for part two about the best bike routes around the lower mainland!

Author: Andrea Cheung

With a passion for an active and healthy lifestyle (especially swimming), Andrea is pursuing a degree in Kinesiology to with the goal of having a positive impact on people’s health. She is currently working at Le Physique as a Personal Trainer and Jr. Kinesiologist

The post Cycling in Vancouver – fit tips first appeared on Le Physique | Vancouver Personal Training.

• Working late hours
• Back to back meetings
• Not having time to eat
• Cooking dinner after a long day
• And for many, tending to kids as well

It can be hard to find the time and energy to make healthy food choices and create, let alone stick to a nutrition plan, when skipping meals, ordering takeout, and grabbing snacks on the go become the norm. The good news is, getting on track doesn’t have to involve expensive, complicated diet plans or calculations or unhealthy fads. Even if you’re incredibly busy, simple shifts can make a huge difference.

Top 5 Weight Loss Tips for Busy Professionals

by Helen Tieu – Registered Dietician

Tip #1 for busy professionals: Meal Prep

This is listed as #1 for a reason!

Instead of cooking every single day or ordering takeout, you bulk cook 1-2 times a week to make lunches (or dinners) that last for the entire week. Essentially, you only invest 2-3 hours each week to set yourself up for success for the entire week.

Nailing this habit down not only saves you tons of time, but it also helps make the right choice the easy choice every day of the week. Many times, it’s not necessarily that we want to make the less healthy choice per se. It’s just that the less healthy choice is easier and so we opt for that.

So when we make the healthy choice easy, that’s when we win!

Tip #2 for busy professionals: Revamp Your Environment

No, I don’t necessarily mean channelling Marie Kondo or the ladies from The Home Edit for a room reno. By this, I mean your food environment.

Make the healthy choice the easy choice!

On those busy days when you’re mentally exhausted from work (basically most days, right?), your willpower and energy levels will likely be low.

This can make snacking on chips, cookies, or whatever is lying around the house, very enticing and far too easy. Set yourself up for success by not keeping these foods in the house. And if you have to keep them around, keep them hidden deep in the cupboards!

Instead, stock your house with healthy, convenient options in plain sight.

Here are some ideas:

• Fruit
• Nuts
• Veggies and dip
• Greek yogurt
• Cottage cheese
• Hard boiled eggs
• Edamame
• Whole wheat toast and nut butter
• Protein bar
• Healthy granola bar

That’s it! We’re big fans of keeping it simple. Want more healthy ideas? Check out our snack ideas blog here

Tip #3 for busy professionals: Snack Between Meals

Yes, I’m encouraging you to snack between meals – if:

• You’re hungry
• Don’t have time to eat a full meal
• Or know that it will be a long time until your next eating opportunity

As a busy professional, eating opportunities may be far and few between in your busy day.

When we go too long without eating, our blood sugars can gradually drop, we can start feeling ravenous or “hangry”, and want to eat everything in sight. This can lead to overeating and/or snacking excessively once we do get the opportunity to eat later on. And this can work against your weight loss goals.

By having a quick and convenient snack (like the ones listed above – fruit, nuts, smoothies, and bars are popular ones!), we can reduce hunger and mitigate or prevent overeating later on.

Conclusion: Keep those snacks stocked in your kitchen and work office!

Tip #4 for busy professionals: Increase Your Step Count

Of course, I do encourage you to get in workout sessions a few times a week if possible. Aside from that, you can also increase your daily step count as “passively” as possible. By this, I mean without taking too much additional time out of your day and to walk while doing something you’re going to be doing anyways.

This can look like:

• Walking to the grocery store, work, or gym when possible
• Walking around the house during meetings
• Going for a 10-15 minute walk at lunch or during a break
• Walk whenever you talk on the phone
• Walk your dog

Every little step counts!

Tip #5 for busy professionals: Buy Back Your Time

This can involve leveraging paid services such as:

• Grocery delivery (e.g. Instacart and many local grocery stores have their own delivery, too)
• Meal kit delivery services (e.g. Hello Fresh, Chef’s Plate)
• Ready to eat meal prep / delivery services (e.g. 2 Guys With Knives, Fresh in your Fridge)
• Working with a personal trainer
• Working with a nutrition professional 

Sometimes, depending on the amount of spare time you have, it may be more worth it to pay for these done-for-you services, or have a professional in the field to hold you accountable and guide you toward your goals, versus doing it yourself.

These investments can save you time and energy in the long run that you can use towards other areas of your life!

Conclusion

At the end of the day, we can do as much as we can to minimize the amount of time required to eat healthy and stick to our nutrition and exercise plan.

But some time will still be required. And if weight loss is a priority to you at this time, commit to spending the time required to build the right systems and habits to ultimately make weight loss easier for you in the long run!

• Helen is passionate about helping others to improve their health and reach their body composition goals, so they can grow into the best version of themselves and life their best life! Her approach involves making gradual, sustainable changes, while maintaining balance and a healthy relationship with food.

The post Top 5 Weight Loss Tips for Busy Professionals first appeared on Le Physique | Vancouver Personal Training.