When you take your first steps of the day, do you feel a stabbing pain in your heel? Or does your foot ache part way into a jog or run? That could be plantar fasciitis talking to you. Plantar fasciitis is the inflammation of the plantar fascia connective tissue (that big tendon on the bottom of your foot). It extends from your calcaneus bone (heel) to the phalanges (toes). This thick tissue is shaped like a bowstring that helps support the arch of the foot while also absorbing shock while walking. 

When the plantar fascia is put under too much tension and stress and repeatedly stretched, it can cause minuscule tears that result in painful inflammation. 

What causes Plantar Fasciitis?

Although there is no one clear cause for plantar fasciitis, a variety of risk factors can contribute to the onset of this painful condition and can happen to anyone. Plantar fasciitis is commonly seen in active and sedentary populations. So what gives?

If a person has a sedentary lifestyle in combination with being “overweight,” they are susceptible when the extra weight causes extra strain on plantar fascia while doing daily activities. Athletes on the other hand, may experience the same pain as a result from excessive running or being on their feet for prolonged periods of time. Of course people in between, that are mildly active and in the “appropriate” weight range for their height can also experience plantar fasciitis. Hurray.

Then there’s your foot’s biomechanics to consider. Individuals with flat feet / low arches (also called pes planus) and high arches (pes cavus), may play another major role in developing plantar fasciitis. Those with flat feet  often experience over pronation of the foot which can result in excessive strain of the plantar fascia, while pes cavus foot types cannot dissipate force evenly due to limited range of motion in the joints, which results in decreased flexibility in the calf muscles and Achilles tendon. 

What activities might cause plantar fasciitis? Should I avoid them?

Plantar fasciitis is quite common in runners, likely due to the accessibility of the activity amongst marathoners, weekend warriors and people just trying to get into it. It can also affect athletes whose sports require explosive power (i.e. gymnasts, basketball, tennis, dancers, etc.)

In runners, the loading force can be up to 200% of their body weight. With repetitive motion and increasing intensity during training, it can lead to overuse and result in pain and inflammation in the heel.

While avoiding the activity altogether to prevent getting plantar fasciitis isn’t recommended, we suggest starting any new activity slowly to allow your body’s joints, muscles and tendons to properly adapt over time. 

How to manage plantar fasciitis

Depending on how severe the condition is in each individual (please see your doctor to make sure your diagnosis is correct and the pain / discomfort actually is plantar fasciitis and not something else like a bone fracture etc), there are both conservative and radical approaches to treating plantar fasciitis:

Conservative therapies may include:

1. RICE method – Rest, Ice, Compression, Elevation. Although the focus is on Rest and Ice if you notice heat and swelling in the area.
2. Taking analgesics as prescribed like Advil (ibuprofen) or Tylenol (acetaminophen) to relieve pain caused by plantar fasciitis accompanied with sufficient rest 
3. A physical therapist can use modalities to help speed the body’s natural healing process. They may have you work with a kinesiologist and prescribe a series of exercises or stretches that can strengthen the lower leg muscles and lengthen the Achilles tendon (see below for exercises)
4. For those with pes planus foot types, foot orthotics can help to prevent overpronation of the foot, and help distribute forces more evenly

How can a kinesiologist help me with my plantar fasciitis?

Strengthening exercises are often recommended for muscles surrounding the ankle joint and supporting the foot, such as the tibialis anterior, tibialis posterior, and peroneal muscles, presumably to control pronation.

Again, depending on the root cause, if a client has pes cavus, the focus would be on stretching the calf to decrease muscle tightness. If someone has pes planus, focusing on strengthening the muscles in the arch of the foot take priority.

In both cases, since plantar fasciitis follows you around if you’re on your feet, and assuming you use your feet daily, we’d check that proper footwear or orthotics are a measure to support your foot while it heals. Not all people need to wear supportive footwear 24/7, especially if the issue can be corrected through exercise, stretches and time, however if you’re suffering from it now, and need to get your 8k run in tonight, no amount of stretching and strengthening this morning is going to help you during your run. Some individuals have been able to forgo use of orthotics and shoe insoles after time but this could depend on the root cause of the issue. Again, speak with your doctor about your options.

Exercises and stretches to help plantar fasciitis

1. Heel raises: Stand on an elevated surface (stairs or step bench will work) with the ball of your foot, and put a rolled towel underneath your big toe joint. This puts your foot into a “toes-up” flexed position. Your heel should be elevated. As this isn’t a balance exercise, hold on to a banister or a stable structure, such as a chair or wall, for balance. Begin the heel raise with the concentric contraction by raising up for 3 seconds, holding the contraction for 2 seconds at the top. Lowering the heel towards the ground slowly (take another 3 seconds) and holding the stretched position for 3 seconds. Repeat this exercise for 8 – 12 repetitions, 3 sets a day. Start with two feet if your plantar fasciitis is quite acute and tender, then progress to one leg as your strength and comfort increases.
2. Towel gathering: Seated on a chair with a towel laid flat in front of you, place your foot on top of the towel and using your toes, scrunch the towel towards you. Then, use your toes to push the towel away from you. To make this exercise more challenging, place a weighted object such as a soup can on the other end of the towel and repeat the exercise.
3. Foot / calf stretch: Seated on a chair, place a rolled towel around the ball of your foot, and hold both ends of the towel in your hands. Gently pull on the towel so your foot flexes and pull your toes towards you, while also ensuring that the knee is straight. Hold this stretch for 15-30 seconds. For individuals who have a bit more flexibility and may find this exercise too easy, the exercise can be modified by using your hand to grab on to your toes, instead of using the towel. Without bending the knee, slowly lean forward until you feel your calf stretching.

If you’re suffering from plantar fasciitis, hopefully one of the above strategies sounds familiar as something your doctor or physio recommended for you, and remember to stick to the recommended regime for best results. If you’ve tried them but aren’t seeing any improvement, we strongly suggest checking back in with your physio or GP to rule out any other issues such as a fracture. In some cases where strengthening and stretching exercises aren’t making a difference, they may also refer you to a podiatrist for specialized help. 

Co-Authored by Brian Lau

The post Help I think I have plantar fasciitis first appeared on Le Physique | Vancouver Personal Training.

High Intensity Interval Training (HIIT)

What is high intensity interval training you ask? It is a cardiovascular training method designed to push the body to its limits while taking adequate rest sessions between sets. The short bursts of intense exercise allows the individual to maximize their work out period and increase gains. The working interval generally lasts for anywhere between 15 seconds to 3 minutes in length and vary depending on your personal fitness goals. The general trend is to gradually decrease intensity as the working sets get longer in duration, however, it is important to make sure the set is not too easy.

Make sure to push yourself an appropriate amount and not to the point where you induce feelings of nausea. The rest period is designed to help the body recover after an intense amount of exercise. A greater rest period should be used for novice gym users, to balance the intensity of the working interval. Advanced gym goers can decrease rest intervals to push themselves even more.

Rest periods are a good time to rehydrate the body, to keep your mind and body sharp. Without the right hydration, your performance declines. A good indicator is listening to how you feel, if you feel thirsty during a workout drink water! Water is 75% of all muscle tissue and 10% of fatty tissue and dehydration can have a huge impact on your athletic ability.

The work to rest ratio is the amount of rest an individual receives based on amount of work done. This is adjusted according to the goals of the participant and modified later in the program. Start with a work to rest ratio of 1:3 meaning for every 60 seconds of exercise, take 180 seconds to recover. As you become more comfortable with HIIT, you can change to a 1:1 ratio but eventually work towards a 2:1 ratio, where work time is greater than rest time.

What should you be doing during the rest periods?

Beginners may want to perform “passive rest” (complete rest) where you might take a seat, grab some water or catch your breath during the rest time. As you become more fit, swap passive rest for “active rest” where you’ll move during the break, but with low intensity to keep the heart rate at a moderate level.

If you have access to multiple pieces of equipment, don’t be afraid to combine different types of exercises within the same day. Everyone likes variety and for many, running for an hour straight can be boring. In a split exercise interval training program, you can swap between the two exercises performing alternating sets of each for your desired interval. An example would be 30 seconds sprint followed by 60 seconds rest and 30 seconds of skipping before resting 60 seconds again. Changing up the program  can keep exercise exciting and make you come back for more. If you are training for a marathon or a sport specific event, I would recommend you stick to a training in the same modality.

How often should I do HIIT workouts?

HIIT workouts should be performed 2-4 times per week in within 30-60 minute sessions. Two sessions a week will enable the user to maintain their current level of fitness while subsequent sessions will yield growth. Five or more HIIT sessions a week can lead to over training, burn out and possibly injuries.

3 Benefits of Interval Training

1. Burn more calories in a shorter amount of time
2. Increase speed and endurance
3. Provides variety and keeps cardio sessions exciting

With all these extra hours you saved, you now have more time to pursue your hobbies, get additional work done and spend time with loved ones. This is a perfect exercise to keep you fit while saving time during the busy holiday season!

Kevin Kwok – Studio Coordinator

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 4 years and hopes to make the Canadian National Team in 2021. He hopes he can motivate others to accomplish their short and long term fitness goals.

The post Save Time & Maximize Gains with Interval Training first appeared on Le Physique | Vancouver Personal Training.

Last week I took a Kundalini yoga class, a class that typically consists of many continuous repetitive movements (it really gets your heart and lungs working). About halfway through the class we’re all supercharged with body heat and sweating like animals. The teacher asks the class during a very intense sequence -which felt like never-ending squats, “are you breathing?”. Within a group of about 50 yogis, one student along the back wall yells “NO!”. Everyone laughs. They know they aren’t breathing either, guilty!

We all breathe, so why don’t we all know HOW to breathe? In my yoga classes, I find myself always guiding my students back to their breath because we always tend to lose it!

Finding Your Breath: Belly Breathing

I invite you to take a moment. Remove yourself from your busy day. Enter a quiet room, find a comfortable seat. If you can’t find a space to be alone in this moment, gently closing the eyes while practising this exercise helps.

To a count of 4 seconds, exhale all breath from your lungs.

Now, take a deep inhale to a count of 4 seconds. Breathe into your belly, rib cage, back, shoulders and chest. We’re aiming for full lung capacity here, keep expanding. You can imagine filling your belly like a balloon to help achieve this quality of expansion.

Once you cannot inhale anymore, take a nice 4 second exhale. Continue to exhale until you have no air left to release.

Now, repeat 7 more times. Keep your attention on the sensation of breathing. Let these be the deepest breaths you have taken all day, maybe even all week.

As you breathe notice how you feel. Tension dissolving in the body, mind quieting.

It feels GOOD, right?

The Mind/Body Connection & Breath

So why is it that when we intensely exercise, we stop breathing?

When we get really nervous, we stop breathing?

When we get stressed, we stop breathing?

Isn’t it counterintuitive? When our bodies actually expend more energy and require more oxygen our pulmonary system completely shuts down? Other than the valsalva maneuver, a breath retention reaction when lifting something too heavy, why would we want to put more stress on our bodies by holding our breath? This pattern of breathing holding is often related to how we’ve wired our minds to meet stress.

The incredible thing about our breath, unlike our heart rate, is we can directly consciously control it. Without awareness and control, our breath becomes an indicator of where our minds are at. The way our mind approaches stress can physically influence how the body and breath reacts.

When under pressure, we experience an increase in the sympathetic nervous system known as flight-flight-or-freeze response. When you aren’t fully aware and stressed (physically or mentally) the mind freezes, causing our lungs to engage the freeze response. This lack of oxygen transport to the muscles and brain hinders our ability to work at the most efficient rate, ultimately weakening the full potential of our bodies. When you don’t have a habitual deep breath, the lungs are required to breathe at an increased rate to supply the body with the required sources of oxygen and to expel carbon dioxide.

Suggested Breath Tips for Exercise

Nasal Breathing vs Mouth Breathing

When we experience intense physical exertion, the tendency is to start breathing through the mouth. Mouth breathing can have a cooling effect on the body, however isn’t an optimal habit to continue for long periods of time.

If possible, breathing primarily through your nose is suggested. The cilia, small hair lining of the nostrils work to filter, hydrate and warm or cool the air as need when it enters our lungs (Lawrence, 2019). On average, our cilia protects our body from over 20 billion foreign particles daily (Lawrence, 2019)!

Belly Breathing: Full Lung Capacity

The simple breath practice opening this article aims to help you find what it feels like to breathe fully. Most people only use about 10-20% of their entire lung capacity which is taxing on our energy system (Lawrence, 2019). Many people with poor posture and a sedentary lifestyle are shallow chest breathers (Lawrence, 2019).

Belly breathing engages the diaphragm to rise and fall with each breath. This deep breath massages the  digestive system, promoting healthy elimination to remove toxins (Lawrence, 2019). This breathing also stimulates the vagus nerve, which innervates organs of the body, improving bodily function (Lawrence, 2019).

Becoming more aware of deep breath eventually develops the habit to maintain a fuller breath on a regular basis, decrease the amount of energy required to breath so that energy can be used in the working muscles!

Strength Training: When to Inhale, When to Exhale

When weight training, there is a time to inhale and exhale. If you find yourself holding your breath, your body is giving you a sign you need to work with a weight that’s more accessible. Going very hard, doesn’t always mean good. If you’re not working at a safe rate or intensity for your system additional complications arise such as muscle strain/tears and overcompensation in other parts of the body leading to injury.

Inhalation is best supporting the body when releasing. During a bicep curl, it’s best to inhale when bringing your forearm back to a neutral position by straightening the elbow (Theifels, 2017).

Exhalation is best supporting the body when engaging. During a bicep curl, it’s best to exhale when engaging the agonist muscle (biceps) by bringing the elbow into flexion (Theifels, 2017).

Meditative Breath

Breath is also used as an ancient tool to cultivate relaxation and guide yogis to experience inner peace. Breath work is so important that it is identified as one of the 8 limbs of Ashtanga yoga, a fundamental element of this practise. Breath has become recognized in the western world as an important relaxation tool, even some fitness watches have a guided breath function to help you experience the powerful effects! By simply setting aside time to bring your awareness to breathing fully at a slower rate on a daily basis has many health benefits (TNN, 2017):

• Natural Painkiller – the body releases endorphins when deeply breathing, the feel good hormone!
• Improves Blood Flow – the physical expansion of the lungs keeps fluids moving, removing toxins at a faster rate!
• Improves Posture – when you fill your lungs fully, the spine straightens resulting in a healthier posture.
• Stimulates Lymphatic System – deep breathing helps get the lymph moving more efficiently for stronger immunity.
• Improves Digestion – calming the nervous system with breath helps us achieve a stronger ‘rest and digest’ response

Next time you’re feeling under pressure in the gym or in life, shift the way you approach stress by breathing into the experience to unlock your full potential.

Nicole LeClair

Nicole is a therapeutic yoga teacher and UBC kinesiology student passionate about holistic health and wellness. She aims to embrace a variety of perspectives to natural health and healing approaches. Her curiosity continues to fuel her journey in living a healthy lifestyle for her mind and body.

References

Lawrence, G. (2019). Breathing is Believing: The Importance of Nasal Breathing. Retrieved from https://www.gaiam.com/blogs/discover/breathing-is-believing-the-importance-of-nasal-breathing

Theifels, J. (2017, April 21). Breathe for a Better Workout. Retrieved from https://www.aarp.org/health/healthy-living/info-2017/breathe-exercise-workout.html

TTN. (2017, September 13). Health Benefits of Breathing Exercises. https://timesofindia.indiatimes.com/life-style/health-fitness/fitness/advantages-of-deep-breathing-exercises/articleshow/19213960.cms

The post Breathe into your Full Potential first appeared on Le Physique | Vancouver Personal Training.

The first 12 weeks of pregnancy is known as the first trimester. In this stage the multicellular zygote develops into an embryo that attaches to the uterine wall, growing rapidly into a fetus with bones, digestive organs, brain and a tiny beating heart. It’s important to dress appropriately for exercise to have proper ventilation to avoid over heating. Adequate amounts of water should be consumed to keep the body cool, joints lubricated and maintain proper functioning of muscles to reduce chance of falls.

Benefits of activity during pregnancy

Staying physically active can greatly benefit the mother and baby throughout and after pregnancy. It helps to prevent gestational diabetes, reduce swelling and pains. Exercise can mentally and physically relieve stress, anxiety and improve sleep at night. Maintaining a regular exercise routine can also help reduce the amount of fatigue experienced over the course of the pregnancy. Wang and Apgar mentions physically well-conditioned women have a stronger sense of well-being, shorter labor and fewer obstetric interventions (1998).

How much exercise is appropriate?

Individuals who were active prior to their pregnancy can continue to regularly exercise at a moderate intensity during this time frame at their typical frequency.

It’s always best to play it safe; consult your physician before starting any exercise program. With a trained professional and prenatal specialist to ensure exercises are being implemented safely. This is probably not the time to sign up for that Tough Mudder thing, people keep talking about!

3 exercises to include in your 1st trimester workout

Glute Bridges

Glute bridges can help strengthen the gluteal, lower back and hamstring muscles when done correctly. The glutes and lower back make up part of the “posterior chain” and are essential to keeping your body upright which should be worked throughout pregnancy.

• Lay on a mat with your heels an inch away from your glutes
• Place hands 45 degrees out and use them for stability throughout the exercise
• Lift the hips up until you form a parallel line with your thigh and upper body
• Hold this position and focus on contracting the glutes for 3 seconds
• Lower the hips in a controlled manner
• Repeat for 12-15 reps

Good Mornings

The “good morning” exercise is also a good maneuver for improving lower back health, which also targets the hamstring and glutes. These muscles are crucial in reducing lower back pain during pregnancy.

• Standing upright with feet shoulder width apart, place hands on your hips
• Begin to flex at the hip joint, keeping your spine straight and imagine your upper body is long, reaching forward until horizontal (think about making the number “7”)
• Legs should be straight, but knees are not locked – you will feel a stretch in your hamstring
• It’s normal to naturally shift your weight slightly back so you don’t feel like you’re going to fall forward
• Your body and arms should form a 90 degree angle with your legs
• Hold this position for a brief moment before extending your torso back upright
• Repeat for 12-15 reps

Side Plank

Side planks target your oblique muscles which are located in either side of your “6 pack”. They are responsible for most rotational movements, as well as core stabilization (anti-rotation) and can assist in daily life activities.

• Lay on a mat directly on your side
• Brace yourself with the bottom hand making sure the entire forearm stays in contact with the ground to better distribute the weight of your body
• Beginners: flex at the knees and bridge up to form a straight line plank from your knees to the top of your head.
• More advanced: keep legs straight and hips on top of each other
• Lift your hips off the ground until your legs and torso form a straight line from your feet to the top of your head
• Hold this position for 30 seconds before lowering yourself down slowly
• Switch sides and do the same on the other side
• Perform this exercise 3x each side

Tip: Legs can be staggered at the bottom to create a more stable positioning to make the exercise easier.

Kevin Kwok – Studio Coordinator

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 3 years and hopes to make the Canadian National Team in 2021. He hopes he can motivate others to accomplish their short and long term fitness goals.

The post 3 exercises for your 1st Trimester first appeared on Le Physique | Vancouver Personal Training.

With the cold winter season coming up, we have the perfect recipe for you and your family to enjoy in the warm outdoors.

Directions:

1. Put a large pot of water to boil and when it boils add a few tablespoons of salt and linguini. Be sure to stir the pasta so it separates and does not stick together. Once added and the water starts to reboil, boil pasta for 7-9 more minutes.
2. In another pan or skillet, add 2 tbsp olive oil and melt 2 tbsp of butter over high heat.
3. Then add the shallots, garlic and red pepper flakes to the pan or skillet and sauté until the shallots become translucent. This should take about 3-4 minutes.
4. Add the shrimp with salt and pepper to the pan/skillet. Cook until they turn pink (about 2-3 minutes) and then remove the shrimp from the pan.
5. Add the wine and lemon juice into the pan and bring to boil.  Once the mixture boils, add 2 tbsp of butter and olive oil. If your sauce is too too thin, adding some flour will thicken the sauce to your preference.
6. Once the butter melts, add your shrimp and parsley along with your cooked pasta.

With these aromatic ingredients in your scampi pasta, you will never be disappointed! Try out this quick, simple and delicious meal and let us know what you think down below!

Jeffrey Wu – Client Care Manager/Cardio Trainer

Jeff has been physically active ever since kindergarten and believes that enhancing overall health allows one to achieve their complete potential. He hopes to create an everlasting impact within the community by emphasizing the importance of consistent exercise routines, adequate nutrition and regular health checkups to create the brightest future possible.

The post Delicious Eats: Shrimp Scampi Pasta first appeared on Le Physique | Vancouver Personal Training.

Why did you pursue dietetics/nutrition? How do you define what you do?

Alex: I got into nutrition and dietetics for my love of food. I absolutely love food and love eating! I also love feeling healthy, energized and great, and I love helping people feel the same way. With those two passions combined, becoming a Dietitian made sense. I believe in the power of food, how it can heal, enhance and change your life. Of course, when I talk about food, I’m referring to real food, and I think that’s what is missing in most people’s diet today.

Jennie: I got into holistic nutrition because I have always had a strong connection with healthy food and how it has made me feel. I would define a Holistic Nutritionist as someone who addresses all different angles of a person’s health – all systems working TOGETHER. We believe the body is complex and each person has different needs – therefore we treat the person sitting in front of us.

What’s your educational background?

Alex: I have a Bachelor’s degree in Dietetics and Nutrition, specializing in clinical and sports nutrition. I also have a diploma in Nutrition for Health Promotion and Disease Prevention from the University of San Francisco, a certification in Bach Flower Therapy, Mesotherapy and am a certified Yoga Instructor.

Jennie: I have a Bachelor’s degree with a major in English and Creative Writing. I also am certified to teach English as a second language and have a diploma in Applied Holistic Nutrition.  I graduated all with honours. 

What relationship should people have with food?

Alex: We think that our relationship with food is just that – a relationship with food, but in reality it is the relationship with our body.We have to think about food as information, and what information we want to give to our body (and of course, this information has to taste delicious!). Feed your body with what it needs, respecting and listening to my body every step of the way. Food has always been an important part of my life, in part because of my culture – everything revolves around food! Not just eating it but a strong, passionate connection to the process of making good food, and sharing it with your loved ones.

Jennie: Start to become aware of the impact your eating decisions have on yourself, community and the environment. This is why 10 years ago I decided to go plant-based. Since then I have become so much more adventurous and creative in the kitchen! Experiment by discovering different flavours, ingredients and substitutions that make cooking and working with food so much more fun and ethical!

How can someone stay inspired and motivated to eat well? 

Alex: Focus on health and your body from the inside out. If you want to feel good, be healthy and have a high-quality body, eat good, high-quality food. Also get yourself in the kitchen! There’s something magical about cooking, you learn so many things along the way and you can decide which ingredients you want to use and how, so you become more aware of what you put inside your body. I have a few cookbooks for when I feel stuck in a rut, I don’t think I’ve ever followed a recipe perfectly! They do inspire me to play around with different flavours and ingredients that I normally wouldn’t.

Jennie: Stay inspired to eat well by making cooking fun! Set aside time to prepare a healthy meal or snack with friends and family. I always look forward to getting fresh ingredients from a local market and experimenting with my own recipes. The process of collecting our ingredients and cooking our food should be done with care. To feel good, energized and stronger for your workouts and life you need to feed your body well!

What is your opinion on taking supplements? 

Alex: Always have a reason and be informed. I don’t recommend taking supplements just for the sake of taking them. I do recommend being informed of what the supplement actually is, if it has any side effects, where it’s sourced from, the presentation of the active ingredient, the bio-availability, etc. There a lots of people who take supplements that don’t really need them, always ask your health professional before starting.

Jennie: I believe they definitely have their time and place. It’s no surprise that your body’s preferred source of vitamins and minerals if through food – but sometimes we need some extra help or compensation.  Especially if you’re in a “treatment” phase. 

What nutritional recommendation do you have for athletes?

Alex: The quality of your food will determine the quality of your performance. Stay hydrated, get plenty of sleep at the right time, invest in high-quality protein sources and ‘superfoods’ like cordyceps, spirulina, chlorella, etc. Watch out for nutrients you may be deficient in, have clear goals and have professional guidance to reach them.

Jennie: The MOST important thing is to listen to your body. If it’s sore or fatigued, maybe you need a rest day or to take it a little easy. You can’t burn your body out. Recovery after workouts is so important; refuel with adequate protein and carbs, rehydrate with electrolytes to speed recovery time, you’ll get way more out of your training.

What nutritional recommendation do you have for the aging population?

Alex: Strength training. It isn’t a nutritional recommendation but it is extremely important! Stay hydrated, keep a steady protein intake and be aware of your needs, whatever they may be: hormonal support, bone health, inflammation, etc. I would also recommend including turmeric, black pepper and ginger in your diet.

Jennie: It’s actually pretty important to think about getting a nutritionist on your health care team. The aging process if very stressful on the body and can be made easier and supportive with proper nutrition.  Managing bone/weight loss, delaying memory loss and preventing falls can all be supported with proper nutrition and lifestyle adjustments. 

Are you hosting any upcoming workshops or nutrition classes open for registration? 

Alex: I am hosting a few this year although the date is yet to be determined. You can follow my Facebook Page or Instagram (links below) to stay updated on my upcoming events!

Jennie: I will be collaborating with Danille at renewretreats in October! It will be  all about how to properly fuel yourself for hiking – before, during and after! It’s going to be great and super informative, it’s a subject I’m super stoked about. I’m also collaborating with Nicole, the Client Care Manager + Cardio Trainer at Le Physique, on a workshop to target S.A.D. (Seasonal Affective Disorder) with therapeutic yoga and nutrition! Tickets are not yet for sale, but I will post further information on my social media closer to the workshop dates.

Connect with Alex…

Facebook Munchies of the Healthy Mind, Instagram @munchiesofthehealthymind or @la__maka, or email alexandracabezarasch@gmail.com

Connect with Jennie…

Instagram @jenniesokol or email jenniesokol4@gmail.com

Nicole LeClair

Nicole is a therapeautic yoga teacher and UBC kinesiology student passionate about holistic health and wellness. She aims to embrace a variety of perspectives to natural health and healing approaches. Her curiosity continues to fuel her journey in living a healthy lifestyle for her mind and body.

The post Dietetics & Holistic Nutrition: Tips from the Pros first appeared on Le Physique | Vancouver Personal Training.

In my previous blog, I explained the importance of post-workout supplementation, you can click here to see this post. In this blog, I will cover pre-workout supplementation – which is just as important!

It is vital for individuals to fuel themselves properly before any amount of moderate-to-vigorous physical activities. This “fuel” will provide you with enough energy to complete the entire workout and avoid feeling sluggish by the end.

Many individuals blame their lack of exercise on low energy levels. With our busy lives, it is no surprise that being tired will deter people from consistently being active. Pre-workouts can consist of, but are not limited to: pre-workout powder, creatine, gels, caffeine, and snacks. These products can provide the boost needed to make every workout feel great.

Similar to post-workout supplements, please consult your doctor before trying any supplementation for the first time.

Types of Pre-workout supplements (at your local supplementation store)

Pre-workout (powder form)

When people think about pre-workout supplementation, most people turn to the consumption of pre-workout powders. You may see gym goers drinking multi-coloured drinks or pouring a scoop of white powder into their shaker bottles. This is often pre-workout, and as the industry continues to grow, a greater number of individuals will consume this supplement.

Pre-workout claims to boost energy levels, reduce fatigue, and improve endurance. It consists of a concentrated combination of caffeine, carbohydrates, and other ingredients (depending on the brand).

For example, a single cup of coffee will have approximately 90mg of caffeine, while a scoop of pre-workout can have anywhere between 150mg to 300mg of caffeine. This is double and even triple that of a regular coffee. Be cautious when taking these supplements if you have sensitivity to caffeine. Although it is very popular, there is a possibility these effects are due to the placebo effect.

Creatine

The second type of pre-workout supplementation is creatine. It is naturally found in your body, however, additional amounts can lead to greater strength gains. It is stored as phosphocreatine in your body, which we use to create adenosine triphosphate (ATP), or energy. This is not to be confused with the Association of Tennis Professionals.

ATP is what your body uses to produce force and as a result can yield more energy to perform exercises at the gym. People who take creatine generally go on cycles, which can be defined as a period taking the supplementation followed by a moment of abstinence. This can be better described in Progenex’s post on creatine cycling here. Lastly, creatine can help with water retention in your cells, which adds volume to your body and ultimately increases muscle mass. This is due to the fact you are moving a greater mass and requiring excess energy to do so.

Power Gels

Power gels can be purchased at your local sports, supplement, and grocery shop. They are designed to keep you going after an enduring event. It is essentially the liquid version of an energy bar which allows it to be digested quicker.

Power gels can either be taken 60-90 minutes in advance, or midway through your workout lasting more than 60 minutes in duration. Shorter workouts do not require the use of power gels part way through as you do not need a consistent energy source for a shorter duration.

Consuming these prior to working out would yield the best results for workouts less than an hour in length. They will typically give you the carbohydrates and electrolytes your body desires after long periods of exercise.

Caffeine

Caffeine is found in coffee, energy drinks, and tea – all of which are common everyday beverages. Despite being consumed on a daily basis, did you know it can benefit your workout routine as well? These drinks are often consumed throughout the day to boost your mental alertness and enhance body functioning.

It is recommended that caffeine should be taken 60-90 minutes prior to the onset of exercise for the best results. It can provide the energy needed to power through longer workouts and help you crank out additional reps in the gym.

However, caffeine is a diuretic so remember to stay hydrated after drinking caffeinated beverages!

Snacks (fruits, granola bars, etc)

Similar to power gels, eating a light meal 60-90 minutes before a workout or athletic event can be extremely beneficiary to the user. This time frame gives your digestive system enough time to process the nutrients and provide the fuel you need to power through a workout.

Fast digesting, simple carbohydrates should be consumed here. This can consist of: fruits, granola bars, seeds, and / or nuts. Be mindful of “bad” simple carbohydrates, such as cake, sugary candy, and chocolates. A good combination of foods can help you fight off hunger, provide the energy needed for workouts, and even fight off fatigue.

Which pre-workout supplement will you try before your next workout?

Kevin Kwok – Studio Coordinator

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 3 years and hopes to make the Canadian National Team in 2021. He hopes he can motivate others to accomplish their short and long term fitness goals.

The post Pre-Workout Supplementation first appeared on Le Physique | Vancouver Personal Training.

Tip #1: Practice Setting Up Your Tent Before Going on Your Trip

The instructions on your tent might say that the setup time is only 5 minutes, but remember that you are not a professional yet! Make sure you practice setting up and dismantling your tent at home until you are comfortable. Knowing how to set up and dismantling your tent efficiently might just spare you and your friends enough time to enjoy the hot outdoors even more and engage in other fun activities.

Tip #2: Bring Extra Padding for Your Sleeping Bag

If you set up on a bumpy surface, you will feel the individual rocks bulging through your turf and sleeping bag. To avoid this from happening, bring extra padding, such as extra towels, pillows, or inflatable air mattresses, which help cushion your body so that you won’t experience as much discomfort during your sleep or when you wake up. Doing this allows you to be more well-rested for the next day so you can enjoy wherever your camp activities to its maximum potential.

Tip #3: Bring Firewood and Campfire Starters

The campfire might just be the highlight of your camping trip. Typically, everyone surrounds the red flame to eat, socialize, and sing songs. The campfire is fueled by firewood at its base and is also your main source of heat and light at night, thus bringing firewood beforehand is essential if you want a create a campfire. Once you bring firewood, you need to a way to start the fire. Campfire starters contain step-by-step instructions, which will help get the fire going to get the night started.

We recommend checking with your campsite beforehand to see if there are any safety regulations or hazards around starting up campfires.

Tip #4: Pre-make Meals and Snacks Ahead of Time

Camping doesn’t necessarily mean that you can’t have delicious, tasty meals! It might take more time to prepare the meals before your camping trip, but it is well worth the extra time. Some possible options are kebabs, pasta, or breakfast burritos. All you have to do when you bring them on your trip is wrap them in aluminum foil and place the pre-made meals over the campfire. For snacks, trail-mix is a very good option as it is easy to make, eat, and can be easily adjusted to your own liking.

Tip #5: Carry Lighting and Batteries

Your campfire can’t last all night. Once your campfire dies, it will be pitch black. Make sure you pack multiple sources of light, such as lanterns and flashlights. By bringing the extra light, you will be able to see and not worry about walking around in the dark at night. But what if your flashlight dies? Fear not – you brought extra batteries that fit your flashlight. Another benefit of having an extra source of light is that your night does not have to come to an end if the fire dies – you can bring the lantern in the tent and continue your conversations and games!

Tip # 6: Pack Extra Clothes for Layering

Pack extra clothes for the summer?! I know it may seem like a questionable tip for the hot outdoors, but unless you’re camping in the Caribbean or Tropics, huge temperature drops can occur at nighttime. While the temperature might seem fine when falling asleep in your sleeping bag, it is possible that you might wake up shivering. Thus, bringing extra clothes for layering yourself can help you stay warm in the middle of the night.

Try out these camping tips and let us know whether they were effective for you.

Jeffrey Wu – Client Care Manager/Cardio Trainer

Jeff has been physically active ever since kindergarten and believes that enhancing overall health allows one to achieve their complete potential. He hopes to create an everlasting impact within the community by emphasizing the importance of consistent exercise routines, adequate nutrition and regular health checkups to create the brightest future possible.

The post Camping Tips for Beginners first appeared on Le Physique | Vancouver Personal Training.

Why is post-workout supplementation important?

In this blog, I will focus on post workout supplements specifically designed to promote performance and muscle hypertrophy (i.e. the growth of muscles). Post-workout supplementation is important for recovery and muscle growth. During a moderate to intensive workout, muscle fibres are torn at a microscopic level – with the amount dependent on the volume of the routine. Following a workout, the torn muscle fibres will then enter the recovery stage where they are rebuilt and become stronger than before. This process will continue until your muscles reach their maximum physical capacity.

Post-workout supplementation aids recovery, increases ability to build muscle, and decreases symptoms of soreness. Most post-workout products are consumed immediately after a workout to maximize benefits from the supplementation. A “window of opportunity” is available up to 90 minutes following a workout where your body is able to process nutrients at an elevated level to promote the above benefits.

Types of supplementation

Protein

Protein can be considered the backbone of muscle growth. When individuals think of getting stronger and healthier, they think of increased protein consumption. Your body uses protein to build and repair tissues (muscle tissues) that were damaged during your exercise routine. The following study outlines the benefits of protein consumption combined with resistance training and its promotion of lean muscle tissue here. It is recommended for individuals to consume 1.6 grams of protein per kg of body weight. Excess protein consumed will end up on the other end of the digestive system and ultimately not be absorbed into the body.

If you enter your local supplementation store, you may find yourself hit with an endless amount of protein products. I will help break down and explain some of the most common types of proteins below, and list some pros and cons of each.

Whey Concentrate Protein

Whey concentrate is the most common type of protein found on store shelves and is a milk-based product. It consists of 70-80% protein, which is a respectable amount that can be rapidly absorbed by the body.

However, the rest of the bulk features cheap fillers coming from carbohydrates and fats. The whey concentrate protein will do its job, and if you are fine with additional ingredients, then this product is for you.

Whey Isolate Protein

Whey isolate is a step up from your basic whey concentrate protein. It consists of approximately 85% protein, making it the superior option compared to whey concentrate. This increased amount of protein allows for better and more rapid absorption into the body. There are less filler ingredients making it a higher quality product and helping you get what you paid for.

Keep in mind with the greater concentration of protein comes a greater cost, in terms of $$$.

Casein Protein

Casein protein is similar to whey – it is a milk based protein. However, it differs from whey due to its rate of absorption. Whey proteins are absorbed instantaneously by the body, whereas casein can take upwards of 4 hours. This provides a slow yet steady supply of protein available for your muscles to feed on.

Due to the slow absorbing properties of casein protein, it is often consumed immediately before bed to fuel muscle growth over night. Casein has also been proven to delay the onset of hunger by keeping individuals satiated for longer periods of time after consumption. This product has a similar price point to whey concentrate.

Plant-based Protein

Plant-based proteins have skyrocketed in popularity in recent years due to better tasting flavours hitting the markets. Plant-based proteins are no longer unpalatable and in fact taste very similar to the protein we know and love. This protein can include but not limited to: soy, oats, nuts, bean and tofu-based products.

It is superior to milk-based proteins due to its nutritional density per calorie. In addition to providing a high source of protein, it also packs other nutrients compared to whey (which only contains protein). The sustainability and nutritional density of plant-based proteins outweigh animal-based ones.

However, similar to other plant based products being produced today, they are very expensive. As this market continues to grow, reductions in costs are inevitable.

Branch Chain Amino Acids (BCAA’s)

Taking a break from protein powders, branch chain amino acids (BCAA’s) can be consumed before, during, and after a workout. Since we are talking about post-workout supplementation, I will only focus on their benefits. They consist of the three essential amino acids: leucine, isoleucine and valine.

Muscle tissues require protein for recovery and protein consists of amino acids – making BCAA’s a great post-workout supplement. It has been said that leucine directly stimulates muscle synthesis (growth), essentially helping you build muscles faster. In addition to its recovery benefits, BCAA’s also reduces soreness and fatigue allowing for less downtime between workouts.

Local supplementation stores in the Lower Mainland (Vancouver)

There are many supplement stores across Vancouver, but some popular ones include:

1. Body Energy Club
2. GNC – General Nutrition Centres
3. Popeye’s Supplements
4. Genesis Nutrition

Have any questions about post-workout supplements? Not sure which one you should take? Leave us a comment below and we’ll be happy to help.

Kevin Kwok – Studio Coordinator

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 3 years and hopes to make the Canadian National Team in 2019. He hopes he can motivate others to accomplish their short and long term fitness goals.

The post Post-workout Supplementation first appeared on Le Physique | Vancouver Personal Training.

There are several types of scallion pancakes in China. In northern provinces, green onion pancakes (this version) are thinner, chewy, and made with less oil. In Southern China (e.g. Shanghai), they are thicker and fried with a larger amount of oil – this creates a crispy outer shell and softer texture inside the pancake.

If you are not familiar working with dough, this unleavened savoury flatbread is perfect for you. The recipe uses simple ingredients and does not require a stand mixer or fancy cooking tools, making it easy to prepare at home. Enjoy them plain, or with a soy-ginger dipping sauce.

Green Onion Pancakes

Directions:

Pancake Dough:

The post Chinese Green Onion Pancakes first appeared on Le Physique | Vancouver Personal Training.