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.

Now that you are fully rehabilitated from carpal tunnel syndrome (CTS), we are ready to progress to strengthening your grip again. If you are still feeling or begin feeling symptoms of CTS, read my previous blog here for some rehabilitation exercises.

The primary muscles involved in determining grip strength are your forearm, hand and finger muscles. These muscles are often indirectly engaged during your typical workout routine. The performance of rows, pull downs and bicep curls assist these muscles to a certain extent, however, further training would need to be performed to maximize grip strength.

Whether individuals want to improve grip strength for a competitive sporting event or for daily activities, adequate grip strength will greatly benefit the individual. Most sports require the athlete to hold an object or equipment and it can often be the determining factor in the amount of power being generated. On the other hand, gripping exercises are used in almost all day-to-day activities. Whether opening a jar of peanut butter, carry grocery bags from your car or washing dishes, grip strength is necessary to complete these actions. A nice firm handshake can also showcase confidence and add personality to your character.

Aside from improving grip strength, having conditioned forearms can greatly benefit the connective tissue such as your ligaments and tendons.

Muscles involved in Grip Strength

Interossei (Dorsal and Palmer) muscles – The dorsal interossei enables us to spread our fingers apart while the palmer interossei pulls our fingers close. They are located in between your finger joints at the base of the hand.

Hyperthenar + Thenar muscles – The hyperthenar muscle group forms the majority of the pinky side of the hand and enables movements on that area. The thenar muscle group is responsible for movements on the thumb side.

Flexor digitorum profundus/superficialis – These muscles are responsible for flexing the finger muscles and enable you to make a fist with your hands

Extensor indicis, extensor digiti minimi, extensor digitorum – These muscles are responsible for extending the finger muscles and allow you to spread your fingers apart

Lumbricals muscles – These muscles are located at the base/middle portion of the hand is is responsible for straightening the fingers

Adductor pollicis muscles – This muscle is located between your pointer finger and your thumb and enables you to pinch objects.

Flexor carpi radialis, flexor carpi ulnaris, flexor pollicis longus muscles (flexor muscles of the forearm) – These muscles are located on the inside of your forearm and are all used to flex the hand (bringing the palm of your hand towards the forearm).

Extensor carpi radialis brevis/ longus, extensor pollicis brevis/ longus muscles (extensor muscles of the forearm) – The extensor muscles allows the hand to perform extension (lifting the back of the hand towards the forearm).

Here is a link with diagrams and more information about the muscles I have listed above.

Exercises to Improve Grip Strength

Farmers walk

Perform 3 sets of 45-60 seconds

• Grab a dumbbell or kettlebell of the same weight in each hand
• Begin walking from point A to point B OR perform a loop around your gym floor with weights by your side and palms facing inward
• Each length should be at least 45-60 seconds in duration for maximum effect

Tip: Have a strong grip on the weight to fully engage your forearms during this exercise

Dead hang

Perform 3 sets of 30-60 seconds

• Standing below a bar that enables you to stay elevated above the ground when hanging on
• Jump up or use a stool to reach the bar, grasping slightly wider than shoulder width apart
• Hang for 30-60 seconds before releasing

Tip: Try to minimize swinging by keeping your legs crossed at the bottom or using an object to prevent swaying.

Stress ball or grip strength tool

Perform 3 sets of 15 reps per hand

• Using a stress ball or grip strength tool
• Fully contract the hand creating as much tension as possible before releasing and repeating
• Switch hands

Tip: As your grip strength improves, gradually use denser objects for this exercise. Begin with a stress ball and work your way towards a tennis ball. Ultimately a lacrosse ball or similar material object will be used. Alternatively, different weighted grip strength tools can be purchased to match power.

Dumbbell shrugs

Perform 3 sets of 12-15 reps

• Grab dumbbells with palms facing inwards and standing shoulder width apart
• Let dumbbells hand by your side
• Contract the trapezius muscle by bringing your shoulders towards your ear lobes
• Hold this position for .5 – 1 second before relaxing the muscle
• Return to starting position and repeat

Tip: Ensure dumbbells are facing forward and not slanted by externally or internally rotating shoulders.

Wrist curls (Supinated & Pronated)

Perform 3 sets of 12 reps for each exercise

• Start with a light dumbbell in each hand and go into a kneeling position
• Place forearms on a bench, perpendicular to the length of the bench about shoulder width apart
• Begin with palms facing up (supinated position) and let the wrists drop
• Curl the wrist up by flexing the dumbbell towards you
• Switch and perform the same exercise with palms facing down (pronated position)

Tip: Make sure to maintain proper posture and keep back straight

• Perform the exercise slowly to feel the burn in your forearm extensor and flexor muscles
• Ensure dumbbells are horizontal and do not tilt excessively
  

  

Pull ups or chin ups

Perform 3 sets of 12 reps

• Standing below a bar that enables you to stay elevated above the ground when hanging on
• Jump up or use a stool to reach the bar, grasping slightly wider than shoulder width apart OR use a chin up handle bar with palms facing each other / yourself
• Retract shoulder blades and pull yourself until your chin is over the bar
• In a controlled manner lower your body back down until fully extended at the bottom

Alternatively this exercise can be done on a assisted pull up / chin up machine or with a resistance tube under a single foot

Hammer curls

Perform 3 sets of 12 reps

• Grasping dumbbells with palms facing the body and being seated on a 90 degree bench
• Place feet about shoulder width apart and plant firmly into the ground
• Flex at the elbow joint bringing the forearm towards the upper torso
• Hold for a brief moment at the top of the lift before lowering the weight down slowly
• Ensure palms are facing each other throughout the lift

Tip: make sure back is pressed firmly against the bench and no arching persists

Plate pinches

Perform 3 sets of 30-60 seconds

• Holding a plate (preferably a bumper plate, however, a regular plate will do) with palms facing each other
• Pinch the plate with thumbs and four fingers
• Hold this position for 30-60 seconds
• Switch hands and perform the exercise again

Tip: If your grip strength is strong enough, you can perform this exercise with both hands simultaneously.

Get Fat grips

Fat grips can be used to wrap around dumbbells, barbells and cable attachments to provide a greater difficulty for the exercise. They increase grip strength by increasing the width around the weight requiring greater effort upon lifting. This increases forearm muscle activation and enhances the stimulation of muscle fibers.

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 Carpal Tunnel Syndrome – Part 3: Exercises to Improve Grip Strength first appeared on Le Physique | Vancouver Personal Training.

Successful tapering

For distance running, tapering involves reducing the volume of training in the weeks leading up to a race. This can involve the distance you run and even the weights you use during strength training. While reducing your mileage, emphasizing cool-down and stretching after your workout is also important. Tapering is crucial to ensure that you are fully recovered from previous workouts and well-rested for your race – it impacts your performance!

Typically, the taper period for a half-marathon is around two weeks, and should begin after your longest training run. Here is more information on the mileage that you should run during your taper period. Remember to use your own average mileage when calculating your taper mileage as everyone trains differently.

In addition to tapering, another important aspect to increase your success during race day is to ensure that you get enough sleep. On average, individuals should aim to get at least 8 hours of sleep per day. Adequate sleep is important for recovery, especially since your body has been working hard to follow your training plan. Here are some tips that can help you sleep better.

Before your race

Some important reminders the day before / of the race include:

• Getting a good night’s rest
• Preparing what you need to bring to the race beforehand: race bib / timing chip, wallet, phone, keys, earphones, watch, hat, etc.
• Staying hydrated with water
• Eating foods before the race that will keep you fueled throughout your race
• Wearing thin layers that are breathable and easy to remove if necessary

Race day logistics

Depending on the half-marathon you sign up for, here is a checklist of questions that you may want to familiarize yourself with:

• Is there a package pick-up before the event?

  This is usually found in the form of an email outlining a venue and time to pick up any race gear, including your race bib, a time chip, or event goodies

• Do you know the race route?

  Each race has a different start and finish line, so know where you should be going before the day of the event to prevent confusion and added anxiety!

• What time should you be there?

  If the event allows you to check in a bag, make sure to get there early to prevent waiting in long lineups. If you can carry what you need without a bag, I would recommend going without one. In addition, getting there early means that you can stretch, warm-up, and mentally prepare before the race.

• Are there water stations/toilets?

  Most events provide refreshment stations along the race route and access to toilets. To be safe, I would always try to go to the washroom before the race starts – which also emphasizes the importance of arriving early.

Post-race

After the race, the next step is ensuring that you have a safe recovery. Your body must replenish the energy used to run 21.1km!

• Staying hydrated after the event is just as important as before or during the race
• As mentioned in my previous blog, eating foods that contain protein is critical for muscle repair, and eating foods that contain carbohydrates to replenish glucose stores
• Stretching and cooling down can help shorten your recovery time and reduce muscle soreness
• Lastly, don’t forget to rest!

Now that you’ve read through this entire blog series, the next step is to sign up for your half-marathon, and get to training!

May Guan – Client Care Manager/Cardio Trainer

May developed her passion for fitness from participating in multiple sports at a young age – eventually finding her love for both playing and coaching volleyball. She is also an avid hiker and distance runner, and is always in search of a new challenge. May believes in fostering a fun, inclusive, and supportive environment where people can achieve their health-related goals.

The post Ready to Run a Half-Marathon? – Part 3: Race Day Tips and Tricks first appeared on Le Physique | Vancouver Personal Training.

In my previous blog, I discussed the symptoms and risk factors of carpal tunnel syndrome (CTS). Remember:  check with your doctor or a medical professional to determine if CTS is the medical condition you have.

In the second part of my blog series, I will list and demonstrate exercises intended to rehabilitate and diminish the symptoms associated with CTS, including pain in the hands, wrists and forearms. In order to see the best results, these exercises should be performed daily, and will only take 10-15 minutes out of your day. The exercises can be repeated with the other hand if CTS is prevalent.

Muscles in the hands and forearms

Below are muscles that are found in the hands and forearms. By identifying the location and actions of these muscles, it may provide a better understanding on why the exercises I have chosen below can help manage pain from CTS.

Interossei (Dorsal and Palmer) muscles – The dorsal interossei enables us to spread our fingers apart while the palmer interossei pulls our fingers close. They are located in between your finger joints at the base of the hand.

Hyperthenar + Thenar muscles – The hyperthenar muscle group forms the majority of the pinky side of the hand and enables movements on that area. The thenar muscle group is responsible for movements on the thumb side.

Lumbricals muscles – These muscles are located at the base/middle portion of the hand is is responsible for straightening the fingers

Adductor pollicis muscles – This muscle is located between your pointer finger and your thumb and enables you to pinch objects.

Flexor carpi radialis, flexor carpi ulnaris, flexor digitorum profundus/superficialis, flexor pollicis longus muscles (flexor muscles of the forearm) – These muscles are located on the back side of your forearm and are all used to flex the hand (lifting the back of the hand towards the forearm).

Extensor carpi radialis brevis/ longus, extensor pollicis brevis/ longus muscles (extensor muscles of the forearm) – The extensor muscles allows the hand the perform extension (bringing the palm of your hand towards the forearm).

Here is a link with diagrams and more information about the muscles I have listed above.

Carpal Tunnel Syndrome Exercises

Wrist extension and flexion with pull

This exercise will help relieve tension in the flexors and extensors in your forearm. These are the muscles responsible for pointing your fingers to the sky and down towards the ground. Through excessive typing, these muscles can often become tight and require stretching.

– Place one arm straight in front of you at shoulder level
– Keeping your arm in place, raise your finger tips towards the sky
– Using the other hand pull the fingers backwards towards you until a stretch is felt
– Hold for 30 seconds
– Alternatively, you can point the fingers towards the ground and use the opposite hand to pull

Tennis ball or stress ball contractions

Performing finger contractions is beneficial in improving finger strength as well as forearm strength. This can help promote blood flow to the forearms and wrist, which can assist the recovery of CTS. Alternatively, this can be done with any item (ideally a ball) – with a harder item providing greater resistance. As your symptoms get better, gradually increase the resistance used for this exercise.

– Using a tennis ball or stress ball
– Squeeze the object for 5-10 seconds before releasing
– Perform 15-20 repetitions

Finger touches

This exercise can improve mobility in the finger joints and counteract built up stiffness in the area.

– Place one hand in front of you in a comfortable position
– Take your thumb to touch and hold the tips of each finger for 3 seconds
– Make sure to apply a slight force at each finger
– Repeat and cycle through 3-5 times

Fist to extension

Similar to the first exercise, this one assists with the flexors and extensors of the forearm. Because tenderness is often felt in this area at the onset of CTS, this exercise can help relieve these symptoms.

– Place one hand in front of you in a comfortable position
– Make a fist with the hand hold for 2 seconds
– Extend fingers out wards and hold for 3 seconds
– Repeat for 12-15 repetitions

Finger slides

This exercise is excellent in maintaining mobility in your finger joints and ensures that you can perform a fluid motion with your fingers. It also stretches the extensor muscles at the end of the movement.

– Place one hand in front of you in a comfortable position
– Fold your fingers over and try to reach as far down your hand as you can
– Slide your fingers up along the hand until fully extended
– Repeat for 12-15 repetitions

Elastic finger expansions

Several contraction exercises have been listed above, so this exercise will help balance the strength in your hand by targeting the opposing muscles. Simultaneously, the extensor muscles are also engaged.

– Place one hand in front of you in a comfortable position
– Place thumb and fingers in contact with each other
– Using a hair tie or elastic band, wrap around the fingers
– Expand the fingers and thumb as much as you can and hold for 3-5 seconds
– Repeat for 12-15 repetitions

External rotation wall gliders 

Wall gliders can improve flexibility in the wrist as well as the shoulder joint. A stretch can be felt immediately in the fingers and the forearm upon rotation of the fingers in a downward direction.

– Standing a single arm span away from a wall, fully flex your arm up until parallel with the ground
– Place palm flat on wall with fingers pointing up
– Rotate fingers backwards until fingers face the ground
– Hold for 3 seconds and repeat for 12-15 repetitions

Shaking it out

Shaking your hands will provide temporary relief to the aching areas.

– Having hands in front of you shake hands in a controlled manner
– Shake hands to allow for wrist movement as well as below the elbow to engage forearms
– Shake for 5-10 seconds

A consistent rehabilitation schedule will yield the greatest results. Taking time during your commute or lunch break to perform these exercises can greatly benefit and relieve symptoms of CTS.

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 Carpal Tunnel Syndrome – Part 2: Rehabilitation Exercises first appeared on Le Physique | Vancouver Personal Training.

The Importance of Training Plans

Finding a training plan that works with your schedule, preferences, and skill level is important as it can impact your engagement with, and ability to follow, day-to-day workouts. They are especially beneficial because they provide different types and intensities of training each week, and can help lower the risk of over training and injury.

Consistency is crucial when it comes to training for a half-marathon. Each time you run, your body is adapting to the gradual increase in distance and stress of running on your body. For example, your heart health and performance can be affected when you stop running or exercising for a few weeks. Therefore, maintaining your training – even a small amount – can offset these losses.

However, do not fret! Although it might take a bit of experimenting, training plans are versatile and can be adapted to what works for you and your body. I have provided links to a few training plans below that are categorized to fit the skill level and experience of the runner. However, I recommend giving each one a read so you can determine where you are most comfortable to start.

Training Plans for Beginners

Couch to 5k Running Program

• This program is a great place to begin if individuals do not have any experience running longer distances. It is 9 weeks in length and trains individuals to run 5km or 30 minutes without stopping.

Run/Walk Training Schedule

• This 12-week program is designed for individuals who plan on running and walking the half-marathon. Training is geared to prepare you for alternate intervals of running and walking during the race.

Beginner Runner Training Schedule

• This is a basic 12-week program designed for individuals who plan on running the entire half-marathon. It is recommended that individuals have at least 2 months of running experience, and can run approximately 12km in total per week.

Lululemon Seawheeze Training Guide

• When I was training for my first half-marathon (which was the Seawheeze!), I followed Lululemon’s 14-week training guide. What I preferred most about this training plan was that it emphasized running for time versus running for distance in the first few weeks of training. Running for time (e.g. running for 20 minutes) meant that I could focus on my endurance and lasting the entire run rather than achieving a goal distance. For me, seeing a number (e.g. running 10km) made me nervous, especially since I had never run such a long distance before!

Training Plans for Intermediate Runners

If you have already ran a half-marathon before, and you have the goal of beating your previous time, this 12-week training guide may be right for you. Runners should be running 30 to 60 minutes a day, 4 to 5 days a week before starting this plan

A tool that can help set a realistic and achievable running time goal is a race time predictor. It allows you to input previous race times of varying running distances, and shows the approximate time it takes to complete your goal distance.

Training Plans for Advanced Runners

Already a seasoned runner? If you are trying to set and run a new personal record, this 12-week training guide may be right for you. Runners should be running approximately 5 days per week, and be comfortable running 12km or more during one session before starting this plan.

What to Eat Before and After a Run

You have chosen a training plan that works with your schedule, preferences, and skill level. Another factor to consider is your nutrition before and after your training.

Before a Run

Timing when you eat before your run is just as important as the types of foods you decide to consume. This differs from person to person, as some individuals can start running 15-20 minutes after they eat, whereas others might take 1-2 hours before they feel comfortable enough to run. Individuals will have to experiment and find out what time increment works for them.

Experimenting and finding foods that sit well in your stomach are important as well, as it can provide knowledge into what foods you should or should not eat before your race day. In general, you should avoid foods that are fatty or high in fiber – these take longer to digest. Instead, foods that have a good combination of carbohydrates and protein can help you feel more full.

The nutritional demand of your run is also an indicator of what foods you should consume before your workout. Depending on the intensity of your workout, your pace, and your effort expended, you may need to adjust the amount of food you eat. A calories burned running calculator can provide an indication of how many calories an individual should consume before their run.

After a Run

Sports dietitian Torey Armul suggests that best type of food to eat after a workout contains protein, since it is a nutrient that is crucial for muscle recovery and repair. In addition, it is also important to replenish glucose stores with carbohydrates, and stay hydrated to replenish fluid and electrolytes that are lost when sweating. Drinking the right fluids and having a post-workout meal that contains both carbohydrates and protein can make a difference in your performance and recovery.

Click here for examples of types of foods recommended by nutritionists and health coaches prior to and after your run. In addition, here are tips and tricks for how to hydrate before and after a run.

Training Alone versus With Others

According to Michelle Maidenberg, a psychotherapist working with athletes, a mixture of training alone and training with others can make you a more balanced runner.

Running alone can be a meditative experience. It is similar to hitting the mute button: individuals can concentrate and clear your mind, or zone out. This allows runners to strengthen their mental aspect of training. They can be more attentive of their form, breathing, pace, and notice when their body needs hydration or fuel.

An advantage of running with a partner or a group is accountability. Some days we might feel tired, stressed, or overwhelmed with work. However, if we know that someone is waiting for us, we will have more motivation to complete the run. This is a phenomenon known as social facilitation. For example, when you run with other people, you tend to put in more effort. Running with a partner or group can also expose individuals to different training methods and workouts. Vancouver has various running groups, such as The Running Room and MEC.

What Should I Do if I Get Injured?

Even if we follow our training plan, and avoid dangerous situations, unexpected injuries can still occur. Should you keep running if you are injured? Most running coaches say that it is better to get to the end of your training plan in a healthy state than to overwork your body and be in a state where you can’t run the actual race. If your injury prevents you from running without pain or discomfort, taking the time to rest and recover is just as beneficial.

Instead, you can change the type of workout you do. For example, if you are unable to run, try weight training or swimming (a low-impact activity that is easy on the joints). Avoid stopping physical activity completely during your recovery!

Outdoor Running Locations

If you are like me, running on a treadmill can feel stagnant. Of course, if weather conditions are unsuitable for running outside, having access to a treadmill can make your workouts more convenient, and help ensure that you remain consistent with your training plan. However, with spring weather finally approaching, here are some of my favourite locations to run when I need a change of scenery, fresh air, and sunshine:

1. Stanley Park Seawall (10km)
2. Iona Beach Regional Park (5km)
3. Burnaby Central Park Terry Fox Trail (5km)
4. Pacific Spirit Park (10km)
5. Trout Lake Loop (10km)
6. West Dyke Trail (6km)

Running Events in Vancouver

If you are a first-time half-marathon runner, and you have never participated in a running event before, it can seem overwhelming to jump into it without experience. In hopes to provide exposure for newer runners to a race environment, I have put together a list of running events around Vancouver that are shorter in distance. Individuals can also set these events as smaller goal distances and times they want to reach before their half-marathon.

1. Vancouver Sun Run: 10km
2. MEC Greater Vancouver Trail/Road Race: 5km, 9km, 10km, 15km
3. Big Easter Run: 1-3km, 5km, 10km
4. BMO Vancouver Marathon: 8km, Relay (5km, 12km, 13km)
5. Run Canada Day: 5km, 10km

Are you ready to conquer half-marathons like the BMO Vancouver Half-Marathon or Lululemon’s SeaWheeze Half-Marathon? Stay tuned for tips and tricks on what to prepare before race day.

May Guan – Client Care Manager/Cardio Trainer

May developed her passion for fitness from participating in multiple sports at a young age – eventually finding her love for both playing and coaching volleyball. She is also an avid hiker and distance runner, and is always in search of a new challenge. May believes in fostering a fun, inclusive, and supportive environment where people can achieve their health-related goals.

The post Ready to Run a Half-Marathon? – Part 2: Training Plans, Nutrition, and Running Events in Vancouver first appeared on Le Physique | Vancouver Personal Training.

Health Factors to Consider Before Running

The feeling of completing a half-marathon can be both exhilarating and nerve wracking. However, it is important to ensure that your body is able to sustain the impact of long-distance running before you begin training.

Some health conditions can impact your eligibility to run a half-marathon. For example, if you have a current injury, cardiac condition, pulmonary or lung condition such as asthma, diabetes, or are pregnant, we recommend checking in with your physician to see if it is safe for you to start training (Valentine, 1982). In any case, if you are unsure whether or not you can run a marathon, it is always safer to seek medical advice.

If you don’t have any present health conditions, or have been cleared to run a half-marathon, then you are ready to take the next step towards the finish line! Below are some tips before you head out the door for a run.

Tip 1: Running Gear

We have heard the importance of finding the right shoes to match the occasion. Running is no different, as your shoes can be a determining factor in reducing running injuries and helping you run more comfortably. When running for long distances, you want to find running shoes that are durable and protective, without sacrificing support and breathability. However, because each individual can differ in terms of the shape of their foot, and their running mechanics, here is an additional link that may provide more details into how to find shoes that work best for your foot.

It is also important to wear breathable clothes that allow you to move. Find clothing made of materials that wick away moisture – this helps pull the sweat away from your body and dry faster. An example would be choosing polyester over cotton fabrics. In addition, I recommend wearing thinner layers that you can easily take off if the weather conditions vary. It may be cold when you begin to run, but warm up as you run for a longer period of time. For your bottoms, shorts or leggings are both versatile. However, if you experience chafing between the legs, which can occur for runners who wear shorts, try wearing longer running shorts. Here are some other solutions to treat and prevent chafing in different areas of your body.

Tip 2: Tracking Your Progress

When we are able to track our progress during training, it can give us a better idea of whether or not we need to make changes in our training plans. Extra information, such as the distance that you run and your running pace (i.e. the amount of time it takes to complete a certain distance), can help create goals that you can work towards leading up to the day of the event. For example, if I wanted to run my half-marathon with a pace of 6.5 minutes per 1 km, I can gradually adjust the speed I run during each training session and work towards that goal.

You might be wondering: that sounds useful, but what would provide that information for me? When I first started training for my half-marathon, I tried to find something that would track my progress, and be simple to use. Since I carried my cell phone with me during my runs, I thought that it would be convenient for me to use an app that I could download onto my phone. Through asking other runners and searching on the internet, I found one called Strava. It is used by runners and cyclists of all levels and abilities.

Here are some features which I found extremely helpful on Strava:

• Free to download on your mobile device
• Can create and save your own running routes
• Tracks the total distance of each run
• Tracks and informs you of your running pace while you run (e.g. how many minutes it takes to complete 1 km or mile)
• Does not require WiFi/cellular data to track your data while you run
• Automatically pauses and starts tracking when you stop or run
• Social platform: ability to follow other members in the community, interact, and view their progress
• Access to your weekly progress: distance ran, leader boards, etc.

Other apps that offer similar features include Nike+ Running and MapMyRun. You can read more about what these apps offer, but in general, they are great tools to use for training, as you have access to an abundance of information and a timeline of your progress.

Tip 3: Safety

When we run, we usually talk about how to reduce running injuries, and focus on the physiological aspects of training. While these points are extremely important, something that does not often get brought up when running is safety. If you are like me, I prefer running outside versus on a treadmill. This adds some environmental factors to consider when training.

1. First, I recommend varying your running routes. The apps that I mentioned above are great for this, as most of them allow you to easily find or create your own running routes. It is also good to challenge your body in terms of the distance, and the elevation in which you run.
2. Additionally, try to wear bright and / or reflective clothing. Running outside means that you will likely pass through traffic lights and crosswalks. If you can make yourself easily noticeable, it can decrease the chances of something bad happening on the road.
3. Listening to music when you run can provide an extra boost of motivation to keep on trekking. However, if you decide to run during the night, I recommend turning the volume down, or pausing the music completely. I also suggest running on bigger streets with more traffic. This will enable you to be more aware of your surroundings, and ensure that you are safe when running.

Ready to begin training? Stay tuned for more tips on training schedules and running events around Vancouver.

References:

Valentine, A. S. (1982). The middle-aged marathon runner. The College of Family Physicians of Canada, 28(1), 941-945.

May Guan – Client Care Manager/Cardio Trainer

May developed her passion for fitness from participating in multiple sports at a young age – eventually finding her love for both playing and coaching volleyball. She is also an avid hiker and distance runner, and is always in search of a new challenge. May believes in fostering a fun, inclusive, and supportive environment where people can achieve their health-related goals.

The post Ready to Run a Half-Marathon? – Part 1: What to Prepare Before Training first appeared on Le Physique | Vancouver Personal Training.

Pelvic Position and Back Pain

Anterior pelvic tilt is caused by a change in pelvic alignment as the front of the pelvis tilts forward while the posterior part of the pelvis rises. This also increases the curvature of the lower spine and tightens the thoracic spine. Such postural change may result in the lower back pain and indicate a muscle imbalance within the hips due to shortening of the hip flexors (muscles attaching the femur to the lower back and pelvis), and elongation of the hip extensors (hamstring and gluteus maximus muscles). Weak core muscles can also contribute to anterior pelvic tilt.

Causes of Anterior Pelvic Tilt

• Extended periods of sitting
• Lack of stretching / strengthening exercises during workout, or improper exercise technique
• Poor posture
• Genetic predisposition

Quick Test for Hip Flexor Length

Since tight hip flexor muscles are one of the contributing factors to the development of anterior pelvic tilt, the Thomas test is often used to assess length of the muscles involved in hip flexion (Konin et al., 2006).

1. Lie supine on a table with your knees bent so that your legs are hanging off and feet are not touching the ground.
2. Bring your knee towards the chest while assisting with your hands. Hold to stabilize the pelvis and flatten out the lumbar spine.

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The test is negative if the leg resting on the table (leg being tested) remains on the table, meaning that there is either no contraction in the hip flexors, or the hip flexor is of appropriate length.

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The test is positive if the leg resting on the table lifts up off the table while the you hold your other leg close to your chest. This can also be accompanied by an increasing curvature in the lumbar region of the spine. The positive result on the test is either due to the contraction of the hip flexors, or tight hip flexors.

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While it is difficult to define the “ideal” pelvic position for every individual (our bodies are all different!), problems can occur when an individual has an excessive anterior pelvic tilt. We have selected 5 simple, but effective exercises / stretches that can help correct anterior pelvic tilt. The goal of these exercises / stretches is to stretch the hip flexors and lower back muscles, as well as improve the strength of the core and gluteus muscles.

Hip Flexor Stretch

To stretch the hip flexors

• Place the knee of the leg you intend to stretch on the floor in a lunge position with the shin resting on the ground. Have the opposite knee bent at 90 degrees with knees approximately shoulder width apart.
• Keep the upper body square and upright while you gently bring the pelvis forward to feel a stretch in your groin area.
• Hold for 20-40 seconds. Repeat on the other side. Perform 2 sets.

Important: Degree of stretch can be adjusted via degree of flexion at the knee.

Quadriceps Stretch

To stretch the rectus femoris

• Go on your knees while holding onto a stable support. Bring one leg in front of you while maintaining 90 degrees at the knee. Grasp the ankle of your other leg behind using the contralateral hand.
• Bring the ankle toward your buttocks as close as possible without creating a discomfort. You should feel a mild stretch in your thigh.
• Squeeze the buttocks, abdominal muscles, and tuck in the pelvis.
• Hold for 20-40 seconds. Repeat on the other side. Perform 2 sets.

Important: Degree of stretch can be adjusted via degree of flexion at the knee because the stretch pulls from both hip side and knee side. Therefore, you must tuck in the pelvis very SLOWLY.

Glute Bridges

To strengthen the gluteal muscles

• Lie supine with your legs bent at the hips and knees. Keep your feet hip-width apart and flat on the floor, and arms resting by your sides at 45 degrees.
• Push through the heels, squeeze the buttocks, and bridge by raising your pelvis up while straightening out your body. Keep the hamstrings relaxed as much as possible.
• Hold for 2 seconds, then return to the original position while maintaining contraction in your buttocks. Perform 2 sets of 8-12 reps.

Important: Keep your buttocks (gluteal muscle) and abdominal muscles tightened during the exercise. Mildly push through with the feet to help activate glutes and reduce hamstring contraction if there is a difficulty relaxing them.

Plank

To strengthen the core muscles

• Get into a plank position, squeeze the buttocks and the abdominal muscles and hold the plank for 30-60 seconds. Perform 2-4 reps.

Important: To stabilize the body, keep your buttocks and abdominal muscles braced throughout the exercise. You can start the plank exercise from your knees if difficult to maintain the full plank position. It is better to maintain a proper form throughout the exercise rather than forcing a movement by employing false technique. Maintain neutral alignment of the spine and avoid twisting the torso. Maintain a normal, relaxed breathing pattern throughout the exercise.

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Practice a Posterior Pelvic Tilt

A posterior pelvic tilt can be done by tucking in your pelvis to compensate for anterior tilt. Practicing this movement can help you understand your natural range of motion and find a better pelvic alignment.

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At the end of the day, it is important to be remember the factors contributing to anterior pelvic tilt. Spending 10 minutes per day to do these corrective exercises, along with being more active and cutting down sedentary behaviour, is effective in correcting anterior pelvic tilt.

References:

Konin J.G., Wiksten D.L., Isear J.A., Brader H. (2006) Special Test for Orthopedic Examination (3^rd ed). Thorofare, NJ: SLACK incorporated

Preece, S. J., Willan, P., Nester, C. J., Graham-Smith, P., Herrington, L., & Bowker, P. (2008). Variation in pelvic morphology may prevent the identification of anterior pelvic tilt. The Journal of manual & manipulative therapy, 16(2), 113-7.

Alia Arslanova – Client Care Manager/Cardio Trainer

Alia has been doing sports since childhood: rhythmic gymnastics, tennis, synchronized swimming, and currently does Police Judo. Being constantly active, learning about human anatomy and kinetics makes her happy so choosing Kinesiology as her academic and career goal is a perfect match!

The post Anterior Pelvic Tilt and How to Correct It first appeared on Le Physique | Vancouver Personal Training.

Individuals often perform hypertrophy training in order to build muscle mass. Muscle hypertrophy can be defined as an increase in size of muscle cells as a result of weight training or exercise. Hypertrophy training typically consists of exercises being done in the 10-12 repetition (rep) range per set. This style of training can often lead to lifting plateaus, or in other words, the inability to lift more weight after a couple of months. Instead of performing a basic 10-12 reps of an exercise, try incorporating these training methods to bring yourself to an elevated level of fitness. An appropriate weight should be selected to perform 10-12 reps of each exercise unless otherwise specified.

Super Sets

A superset typically consists of 2 exercises hitting opposing or similar muscle groups, depending on the focus of your training. The first exercise should be the tougher exercise (any compound movements or exercises deemed more challenging by the participant), as you will be more fatigued for the second exercise. Opposing muscle exercises are used to allow the first muscle group to rest while the second is being worked. On the other hand, if the same group is targeted, there will be no rest for the given area in between exercises.

An example of this would be performing a set of pull ups and immediately following up with barbell back rows. Or bench press followed by back extensions.

Giant Sets

Similar to the superset, a giant set is any combination of 3 or more exercises in succession. The exercises should be performed in decreasing difficulty. Giant sets are perfect for individuals who do not have a lot of time each day to work out. It enables individuals to complete numerous exercises in a short period of time. Although lighter weights are used for each set, the intensity will compensate for this.

Example: Shoulder press > shoulder raise > side lateral raise

Drop Sets

Drop sets can be done on fitness machines, and by using dumbbells and barbells. As the name suggests, the initial set should consist of a weight where the participant can perform 10-12 reps. Immediately upon completion of the initial set, a drop in weight will occur (enough that you can perform 10-12 reps with the new weight). 1-2 drops can be done, allowing for 2-3 “sets” to be completed at once. This is beneficial in fatiguing the target muscle group until exhaustion. By using muscles until exhaustion, the user is able to achieve maximal muscle growth.

Example: Bench press at 135 lbs > 115 lbs > 95 lbs

Pyramid Sets

Pyramid sets start with high reps and lower weight before peaking at 3-6 reps at an increased intensity, then coming back down again. The most basic pyramid consists of 5 sets (keep in mind these are not done in succession). This method allows individuals to perform different types of training, focusing on both strength and endurance building.

Example: Dead lifts
12 reps
8 reps
3-5 reps
8 reps
12 reps

Eccentrics or Negatives

The strongest portion of any lift is the eccentric portion, or the downward portion, of the lift. Let’s use the bicep curl as an example. Most individuals focus on the concentric, or the contraction, of the bicep as you lift the weight. However, the lowering of the weight is capable of generating more force, allowing you to lift more than you normally would.

Example: Bicep curls – 1 second up / 3 seconds down

3-5 Second Rep Count

Similar to the eccentric training method, the 3-5 second rep count follows similar principles. Its main objective is to increase time under tension, which causes increased muscle fatigue. Instead of solely focusing on the eccentric portion, we are taking 3-5 seconds for both the concentric (contraction) and eccentric (lengthening) portions. The weight should be lowered in order to achieve the 10-12 rep range.

Example: Squat – 3-5 seconds going up / 3-5 seconds going down

Pause Reps

Pause reps allow the user to reduce all momentum in the lift. They can be performed at the bottom of each exercise, or mid rep during the concentric (upward) portion. Cutting momentum forces the muscles to work at a higher threshold to get the weight moving again. A 1-2 second pause is recommended for beginners trying this method for the first time.

Example: TRX row – Pause at the bottom for 1-2 seconds AND/OR pull halfway up and pause 1-2 seconds before finishing off the movement

Concentration Exercises

Concentration exercises try to isolate the muscle being worked, and eliminate all other external factors such as swinging and feet positioning. A common exercise using this training technique is the bicep concentration curl. They are great for muscle growth in a targeted area.

Example: Bicep concentration curls – 10-12 reps

Circuit Training

This training method is typically done when you are crunched for time, or want to do a series of exercises in succession. Circuits usually consists of 4 or more exercises targeting the same or different muscle groups.

First, pick the number of sets you wish to perform. This can range from 2-5 sets. Next, pick a minimum of 4 exercises you want to perform (these will vary depending on what your goals are). Now, perform each exercise in the same order each set, with no breaks in-between, until you have finished the designated number of sets. We recommend picking a weight you can perform multiple sets with, or having a lower weight nearby in case you have to decrease the load.

Example: (push ups > overhead tricep extensions > jump squats > chin ups) x3 without breaks

Partial Reps

Partial reps are the best way to overcome weakness or limiting factors in specific areas of your lift. As the name suggests, they are ¼, ½, or ¾ of the individuals full range of motion (ROM). Partial reps should be done when a specific portion of your lift is lacking. For example, if the lower portion of your squat is lacking and is the limiting factor of the lift, that range can be trained to increase strength. Reps will be done targeting the lower half of the squat. Keep in mind to use guards when performing these reps in case you are unable to fully stand up at the end of the set.

Example: Squats – lower half of the squat

Burnout

This is an advanced training exercise that tests the individual physically and mentally. They are typically done at the end of the workout when your muscles are fatigued. For example, after performing your last set of bench press, 50 push ups can be done as quickly and with as little rest as possible. Burnout exercises are extremely tiring, so remember to focus on form over the number of reps. If you’re doing a burnout for the first time, try using body weight exercises first before burning out with a weight.

Example: Last set of bench press at the end of the work out > 50 push ups with as little rest as possible

Example: Last set of barbell back squats at the end of the workout > 100 body weight squats with as little rest as possible

Which training method do you want to try for 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 2019. He hopes he can motivate others to accomplish their short and long term fitness goals

The post Hypertrophy Training Methods to Elevate Your Training Routine first appeared on Le Physique | Vancouver Personal Training.

While sitting in a car (especially if you have an old school sports car with bucket seats!) is different than sitting at a desk, you still want to have great posture – but are we usually aware of our posture when we drive?

What is Good Driving Posture?

What does good driving posture look like? Generally, it means that we can draw a straight line through the ear canal, shoulder joint, chest, pelvis, and hips. When sitting in the car, the head should be in a neutral position. The back of the shoulders and lower back should touch the seat, and the back of the head should be lined up with the middle of the headrest. There should also be a slight bend in the arms when gripping the steering wheel, and a slight bend in the legs. Find a more detailed guide about adjusting your car to help with driving posture here.

Here is an example of good driving posture:

Alternatively, here is an example of poor driving posture: the neck is leaning forward, shoulders, and upper and lower back are rounded, pelvis is slouched, with too much bend in the arms and legs.

What Does Poor Posture Do?

Driving with poor posture affects several parts of the body including the hip flexors, gluteal, back, and neck muscles. Your body tries to compensate by lengthening these muscles to keep you upright. Over time, overworked and tight muscles make them harder to activate. This can lead to poor body alignment and posture.

Strengthening or stretching these muscles allow you to maintain good driving posture, and counteracts the tightness felt in a seated position. They also help with proper pelvic and spinal alignment, which prevents soreness or pain in problem areas such as the lower back and neck.

Go through these exercises 2-3 times. Even if you are pressed for time, taking 5-10 minutes to cycle through these exercises once each day can still make a difference!

Exercise 1: Bird Dog

• This exercise focuses on engaging your core and back muscles
• Throughout this exercise, focus on tucking your abdominals into your spine to engage your core
• Starting position: begin on all fours with your hands directly under your shoulders and knees under your hips
• Keeping your back and pelvis stable and in a straight line, reach your left arm forward and right leg back
• Return to the starting position and repeat on the other side to complete 1 repetition
• Repeat for 10 repetitions

Exercise 2: Hip Flexor Stretch

• In a lunged position: kneel with your left knee on the floor and right leg at a 90 degree angle in front of you
• Extend both your arms and place both hands on your right knee. This is so you can push down onto your knee and engage your core to stabilize your pelvis
• Keeping your back straight and squeezing your gluteal muscles slightly, slowly lean forward until you feel a stretch in the front of your right hip. Hold this position for 5 seconds
• Return to the lunged position and repeat on the other side
• Repeat for 8 repetitions on each side

Exercise 3: Incline Push-ups

• This exercise works on your pectoral, or chest, muscles while also keeping your core and back stabilized
• Stand facing a bench or an elevated platform (make sure it’s sturdy and safe to put weight on)
• Position your forefoot back from the bench or elevated platform with the body and arms straight
• Your arms should be perpendicular (90 degree) to your body
• Keeping your body straight, lower your chest onto the edge of the bench or sturdy platform by bending your arms. Remember to tuck in your abs to engage your core
• Push your body up using your arms until they are fully extended to complete the repetition
• Repeat for 12 repetitions

Exercise 4: Glute Bridge

• This exercise is great for working on the gluteal muscles while engaging the core
• Starting position: lay on your back, with your knees flexed slightly over 90 deg. and spread a few inches apart, and feet flat on the ground
• Contract your gluteal muscles to lift your hips off the ground
• Focus on engaging your core (think: tucking in your abdominalss) and keeping your back straight throughout the exercise
• Return to the starting position and repeat for 10 repetitions

Exercise 5: Neck Stretches

Keep your back straight and head in a neutral position facing forward for the following neck stretches!

Stretching my neck makes me super happy (as you can tell from this photo)!

Side-to-Side:

• This exercise can be done standing or sitting: keep your back straight and head in a neutral position facing forward
• Turn your head 90 degrees to the right and hold for 5 seconds
• Return to a neutral head position
• Repeat on the other side

Ear-to-Shoulder:

• This exercise can also be done standing or sitting: again, keep your back straight and head in a neutral position facing forward
• Tilt your head towards the right and hold for 5 seconds
• Return to a neutral head position
• Repeat on the other side

Chin Nods:

• Leaning against a wall, keep your back straight with your feet shoulder-width apart and positioned slightly away from the wall
• Keep the back of your head touching the wall and nod down (similar to nodding ‘yes’). Do not push your head into the wall
• Hold for 2-5 seconds and return to a neutral head position
• Repeat for 10 repetitions

If driving for long periods of time, be sure to take breaks. When I go on longer drives, I like to pull over and park (safely), walk around, and stretch. Additionally, I park further away from my destination so I can walk more, and help stretch out my body.

May Guan – Client Care Manager/Cardio Trainer

May developed her passion for fitness from participating in multiple sports at a young age – eventually finding her love for both playing and coaching volleyball. She is also an avid hiker and distance runner, and is always in search of a new challenge. May believes in fostering a fun, inclusive, and supportive environment where people can achieve their health-related goals.

The post 5 Exercises to Improve Driving Posture first appeared on Le Physique | Vancouver Personal Training.

Are you hunched over sitting in an office all day? Do you find yourself leaning to one side while standing? Both of these and many more daily activities can be the source of poor posture. This can lead to spine misalignment. The spine has a natural curve to it which allows for optimal functioning of the human body. Aside from the visible symptoms of poor posture, prolonged periods in unnatural positions can cause numerous internal problems to arise. This can include but not limited to muscle soreness and pain, increased stress and indigestion.

Muscle Soreness and Pain

People will find themselves being sore constantly. When you are hunched over, your muscles are working harder to keep the body upright, causing increased strain to affected areas. Poor posture puts additional strain on the spine which ultimately leads to lower back pain.

Increased Stress and Poor Mood

Poor posture is known to be associated with increased stress levels and gloomy moods. People who are slouched over have higher levels of depression and lower energy levels when compared to those who sit upright.

Indigestion Problems

You may think digestion is unaffected by poor posture but in fact it delays and prevents digestion from occurring. When sitting in a hunched position, the digestive system is compressed and does not allow for optimal functioning. The intestinal tract will have difficulty absorbing nutrients as well as moving waste causing constipation to occur.

But not to worry! These exercises will help treat poor posture.

Exercise 1 – Cross Scapular Retraction

• Step on one end of a rubber tubing or a band
• Using your right hand grab the other end of the tubing
• Standing upright and maintaining a straight arm raise the right arm diagonally from the bottom left side to the upper right side
• Do both sides and repeat for 10 repetitions

Exercise 2 – Wall Angels

• Stand shoulder width apart on a flat wall
• Externally rotate arms at the shoulder joint until the upper arm, forearm and back of the hand are flat against the wall
• Raise hands straight above head, maintaining contact with the wall at all times
• Repeat for 12 repetitions
• Make sure back is flat against the wall throughout the duration of the movement

Exercise 3 – Chin Tucks

• In a standing or seated position, maintain a straight back
• Roll shoulders back and look directly in front of you
• With two to three fingers, push chin and head back
• Hold for 5-10 seconds and repeat for 10 repetitions

Make sure to take your time when doing these exercises!

Kevin Kwok – Client Care Manager

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively in at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 2 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 3 Exercises to Fix Poor Posture first appeared on Le Physique | Vancouver Personal Training.