A Personalized Approach to Fitness

One of the defining aspects of personal training in Vancouver is its commitment to a personalized approach. Every individual has unique fitness goals, body types, and limitations. Expert personal trainers understand this diversity and tailor fitness programs to suit each person’s needs. By understanding your goals, they can curate workouts that push your limits while considering your comfort zones. This personalized touch ensures that your journey is both effective and enjoyable.

Breaking Barriers with Professional Guidance

Stepping into a gym can be overwhelming, especially for newcomers. Personal trainers in Vancouver serve as friendly mentors, breaking down the barriers that may hold you back. Our expertise not only ensures you’re performing exercises correctly but also instills confidence in your abilities. We help you navigate through the sea of equipment, demystifying the fitness world and empowering you to take charge of your health.

Tailored Nutrition Plans

Fitness isn’t just about lifting weights; nutrition plays a vital role too. Personal trainers in Vancouver recognize that a well-rounded approach to health involves a balanced diet. We craft tailored nutrition plans that complement your workout routines, helping you fuel your body optimally. This holistic approach ensures that your fitness journey extends beyond the gym and into your daily life.

Overcoming Plateaus

Stagnation is a common challenge in any fitness journey. Personal training in Vancouver introduces strategies to break through plateaus and keep progress consistent. Whether it’s through varying workouts, modifying techniques, or adjusting intensities, expert trainers provide the necessary tools to push your limits and avoid the dreaded plateau.

Accountability and Motivation

Staying motivated throughout your fitness journey can be tough, especially when the initial enthusiasm fades. Personal trainers in Vancouver act as both accountability partners and motivational coaches. We celebrate your victories, no matter how small, and provide the encouragement needed to stay on track. This unwavering support transforms the fitness journey into a consistent and sustainable lifestyle.

Flexibility for Busy Lives

Modern life can be hectic, leaving little time for fitness. Personal training in Vancouver recognizes this challenge and offers flexibility in scheduling. Whether you’re an early riser or a night owl, trainers work around your commitments to ensure you never miss a session. This adaptability ensures that fitness becomes an integral part of your routine rather than a burdensome task.

Targeted Results with Efficiency

In the bustling urban landscape of Vancouver, time is a precious commodity. Personal training acknowledges this reality by providing a solution that maximizes efficiency without compromising results. Trainers meticulously design workout routines that strategically target key muscle groups, ensuring that every minute you invest at the gym yields significant results. This approach is a boon for those grappling with packed schedules, as it allows you to attain your fitness aspirations without spending hours on end within gym walls. With focused exercises and the guidance of seasoned professionals, your journey toward achieving your desired fitness level becomes an expedition marked by remarkable efficiency.

Holistic Approach to Well-being

While physical prowess is undoubtedly a crucial aspect of fitness, personal trainers in Vancouver extend their expertise beyond sculpting the body alone. We understand that true well-being encompasses mental and emotional health as well. By crafting workouts that not only challenge the body but also invigorate the mind, trainers contribute to a holistic transformation. Through uplifting exercises and encouraging interactions, they create an environment that fosters stress management, cultivates emotional equilibrium, and nurtures mental resilience. This holistic approach ensures that your fitness journey transcends mere physicality, resulting in a state of well-being that radiates from the inside out.

Overcoming Challenges with Expertise

The path to fitness isn’t always smooth; life’s challenges can emerge unexpectedly and derail even the most dedicated individuals. Injuries, health setbacks, and personal obstacles can threaten to shatter your motivation. However, personal trainers in Vancouver are armed with a wealth of expertise to navigate these rocky terrains. We possess the knowledge to adapt and customize your workouts, accommodating your circumstances while still propelling you toward your goals. Our guidance not only helps you overcome these hurdles but also reinforces your commitment to your fitness journey. With our expert assistance, you gain the confidence to stride past challenges and continue on your transformative path.

Long-Term Lifestyle Changes

In a world teeming with quick fixes and fleeting trends, personal training in Vancouver stands as a beacon of sustainable change. Trainers recognize that true fitness isn’t about temporary results but about long-lasting lifestyle shifts. As your fitness companion, they’re not just there to guide you through workouts; they’re also here to educate you. We delve into the science of fitness, unraveling the mysteries behind exercise and nutrition. Armed with this knowledge, you’re empowered to make informed choices outside of the gym. This newfound wisdom transforms your fitness journey into a lifelong endeavor, characterized by healthy decisions and enduring results.

A Supportive Community

Through personal training sessions, you not only gain a dedicated trainer but also become a part of this encouraging network. Sharing experiences, challenges, and successes with like-minded individuals adds an extra layer of motivation to your journey.

Ready to Transform Your Fitness Journey? Discover the Power of Le Physique Personal Training Today!

Are you ready to take charge of your fitness goals and experience a transformative journey like no other? Look no further than Le Physique Personal Training, where excellence meets dedication. Our team of experienced and passionate trainers is committed to guiding you through a personalized fitness regimen that caters to your unique needs and aspirations. Whether you’re looking to build strength, shed those extra pounds, or simply enhance your overall well-being, we’re here to support you every step of the way. Don’t wait any longer to unlock your full potential – contact us now and embark on a fitness adventure that will reshape your life.

The post Sculpting Success: Unveiling the Transformative Journey with Personal Training in Vancouver first appeared on Le Physique | Vancouver Personal Training.

The Importance of Fitness, Nutrition, and Supplementation

Fitness, nutrition, and supplementation are vital components of a well-rounded approach to health. Fitness focuses on physical activity, improving strength, endurance, and flexibility. Proper nutrition provides the fuel your body needs to function optimally and supports overall well-being. Supplementation, when used wisely, can enhance performance and fill in any nutritional gaps. By addressing all three aspects, you can create a solid foundation for a healthy lifestyle.

Understanding Fitness: Setting Goals and Developing a Personalized Workout Plan

Embarking on a fitness journey begins with setting clear goals. Whether your aim is to lose weight, gain muscle, or improve cardiovascular health, defining your objectives is crucial. A personal trainer can be an invaluable resource in this process. We will assess your current fitness level and help you create a personalized workout plan tailored to your specific needs, preferences, and abilities. By having a well-structured routine, you’ll stay motivated and track your progress effectively.

Nutrition Essentials: Fueling Your Body for Optimal Performance and Health

Proper nutrition plays a pivotal role in achieving and maintaining a healthy body. It’s important to fuel your body with a balanced diet consisting of macronutrients and micronutrients. Macronutrients, such as carbohydrates, proteins, and fats, provide the energy required for daily activities. Consuming a variety of nutrient-dense foods ensures you receive essential micronutrients, including vitamins and minerals, which support overall well-being. Personal trainers can offer valuable advice on crafting a nutrition plan that complements your fitness goals.

Macronutrients: The Building Blocks of a Balanced Diet

Macronutrients are the foundation of a well-rounded diet. Carbohydrates are the primary source of energy, supplying fuel for your workouts. Whole grains, fruits, and vegetables are excellent sources of complex carbohydrates, while processed foods should be limited. Proteins are crucial for muscle repair and growth. Lean meats, fish, legumes, and dairy products are rich in protein. Fats, though often misunderstood, are essential for hormone regulation and nutrient absorption. Healthy fats like avocados, nuts, and olive oil should be incorporated into your diet in moderation.

Micronutrients: Key Vitamins and Minerals for Overall Well-being

In addition to macronutrients, micronutrients are essential for maintaining optimal health. Vitamins and minerals support various bodily functions and help prevent deficiencies. Vitamin C strengthens the immune system, while calcium promotes bone health. Iron is vital for oxygen transportation, and vitamin D aids in calcium absorption. Including a diverse array of fruits, vegetables, whole grains, and dairy products in your diet ensures you obtain a wide range of micronutrients.

Meal Planning: Creating Healthy and Delicious Menus for Your Fitness Journey

Meal planning is a key strategy for maintaining a nutritious diet while managing a busy lifestyle. By dedicating time to plan your meals, you can ensure you have well-balanced options readily available. Include a mix of lean proteins, complex carbohydrates, and healthy fats in each meal. Experiment with different cooking techniques and seasonings to keep your meals flavorful and exciting. Seek guidance from a personal trainer or nutritionist to craft meal plans that align with your fitness goals.

Healthy Snacking: Nourishing Options to Satisfy Cravings and Boost Energy

Snacking can be a downfall for many individuals striving to maintain a healthy diet. However, with mindful choices, snacking can support your fitness journey. Opt for nutrient-dense snacks like fresh fruits, raw nuts, or Greek yogurt. These options provide a good balance of macronutrients and can help satisfy cravings while boosting energy levels. Remember to practice portion control and listen to your body’s hunger cues.

Supplementation: Enhancing Performance and Meeting Nutritional Gaps

Supplements can be a useful addition to your fitness and nutrition regimen, but they should not replace a well-balanced diet. They are designed to enhance performance and fill in any nutritional gaps. It’s important to approach supplementation with caution and seek guidance from a qualified professional. We can recommend supplements based on your individual needs and ensure they are safe and effective.

Common Supplements: Overview, Benefits, and Considerations

A wide range of supplements is available on the market, each with its own benefits and considerations. Protein powders can support muscle growth and recovery, while omega-3 fatty acids promote heart health. Multivitamins can help address nutritional deficiencies, and pre-workout supplements may enhance energy levels during workouts. However, it’s essential to understand that not all supplements are suitable for everyone. Consult with a personal trainer to determine which supplements align with your goals and health conditions.

The Role of Personal Trainers: How We Can Help You Reach Your Fitness Goals

Personal trainers are professionals who specialize in guiding individuals on their fitness journeys. We possess in-depth knowledge of exercise techniques, form, and progression. Working with a personal trainer can provide accountability, motivation, and expert guidance tailored to your needs. We can design personalized workout plans, track your progress, and make necessary adjustments to keep you on track toward your fitness goals.

Personal Training Sessions: What to Expect and How to Maximize Your Results

Personal training sessions are designed to provide focused attention and guidance during your workouts. During these sessions, expect your trainer to lead you through various exercises, correct your form, and provide motivation. We will challenge you based on your fitness level and goals. To maximize your results, be consistent, communicate openly with your trainer, and be open to trying new exercises and techniques.

Fitness and Nutrition in Vancouver: Local Resources, Gyms, and Wellness Communities

Vancouver offers a vibrant fitness and wellness community, with numerous resources to support your journey. Attend group fitness classes, join fitness challenges, or participate in community events to connect with like-minded individuals. Vancouver is also home to an array of nutritious eateries and health-focused grocery stores, making it easier to maintain a balanced diet.

Maintenance and Long-term Success: Sustaining a Healthy Lifestyle Beyond Training

While personal training sessions can kickstart your fitness journey, long-term success lies in adopting a sustainable and balanced lifestyle. Maintain a consistent exercise routine, continue to make nutritious food choices, and listen to your body’s needs. Prioritize rest and recovery to prevent burnout and injuries. Remember that sustainable progress takes time and patience, and small, gradual changes often yield the best results.

Transform Your Fitness Journey with Le Physique Personal Training

In the bustling city of Vancouver, Le Physique Personal Training emerges as the ultimate destination for individuals seeking an all-encompassing fitness experience. With our unrivaled expertise in fitness, nutrition, and supplementation, Le Physique Personal Training sets the standard for personal trainers in the area. Our commitment to guiding clients toward optimal health and well-being is evident in the personalized workout plans, nutrition essentials, and expert advice on supplements they provide. By choosing Le Physique, you gain access to a team of dedicated professionals who understand the intricate balance between fitness and nutrition, tailoring our approach to suit your unique needs. Experience the transformative power of Le Physique Personal Training and unlock your full potential in Vancouver’s vibrant fitness scene.

The post The Total Package: Fitness, Nutrition, and Supplementation Advice from a Personal Trainer first appeared on Le Physique | Vancouver Personal Training.

The Importance of Fitness and Workout

Regular physical activity is crucial for maintaining good health. Engaging in a well-balanced workout routine not only helps you manage your weight but also improves cardiovascular health, boosts energy levels, and reduces the risk of chronic diseases. Fitness and workout go hand in hand when it comes to achieving your health goals. Whether you want to lose weight, build muscle, or improve flexibility, incorporating various exercises into your routine is essential. A personal trainer can provide expert guidance and help you tailor your workouts to target specific areas, ensuring maximum effectiveness and results.

Benefits of Hiring a Personal Trainer

One of the most significant advantages of hiring a personal trainer is the personalized attention and expertise we bring to your fitness journey. We will assess your current fitness level, understand your goals, and design a customized workout plan to suit your needs. By working with a personal trainer, you can learn proper form and technique, which reduces the risk of injuries and maximizes the efficiency of your workouts. Moreover, we can provide motivation and accountability, pushing you to reach your full potential and stay committed to your fitness goals.

Qualities to Look for in a Personal Trainer

Finding the right personal trainer is essential for a successful fitness journey. When selecting a personal trainer, consider their qualifications, certifications, and experience. Look for trainers who have expertise in the specific areas you want to focus on, whether it’s weight training, yoga, or cardiovascular exercises. Furthermore, a good personal trainer should have excellent communication skills, empathy, and the ability to adapt to your individual needs. A strong rapport with your trainer will ensure a positive and effective workout experience.

Customizing Your Fitness Journey

Each person’s fitness journey is unique, and what works for one individual may not work for another. That’s why customization is key. A personal trainer can assess your strengths, weaknesses, and limitations to create a workout plan tailored to your body and goals. We will consider your fitness level, any existing medical conditions, and your preferences to develop a program that challenges you appropriately while still being enjoyable. With a personalized fitness plan, you can achieve optimal results and make consistent progress.

Setting and Achieving Fitness Goals

Setting clear and achievable fitness goals is crucial to stay motivated and track your progress. A personal trainer can help you define realistic goals that align with your aspirations. Whether you aim to run a marathon, lose a certain amount of weight, or improve your overall fitness, your trainer will develop a step-by-step plan to reach these milestones. We will monitor your progress, provide feedback, and adjust your workout regimen accordingly. This targeted approach ensures that you stay on the right track and achieve the desired outcomes.

Maximizing Your Summer Fitness Routine

Summer is a fantastic time to ramp up your fitness routine and enjoy outdoor activities. With the right personal trainer, you can make the most of this season and achieve remarkable results. Your trainer can incorporate outdoor workouts that take advantage of Vancouver’s beautiful landscapes and pleasant weather. From jogging along the seawall to beachside yoga sessions, the possibilities are endless. Not only will you enjoy the sunshine and fresh air, but you’ll also experience a boost in motivation and overall well-being.

Enhancing Your Fitness Experience with a Personal Trainer

A personal trainer can significantly enhance your fitness experience by providing guidance, support, and accountability. We bring our expertise to each session, ensuring you perform exercises correctly and efficiently. Moreover, they can introduce variety into your workouts, keeping them engaging and preventing monotony. With our constant support and encouragement, you’ll find yourself surpassing limits you never thought possible, unlocking new levels of strength and endurance.

Overcoming Challenges and Plateaus with a Personal Trainer

Every fitness journey comes with its fair share of challenges and plateaus. It’s easy to get discouraged when progress slows down or obstacles arise. However, a personal trainer can help you overcome these hurdles. We will analyze your performance, identify areas for improvement, and introduce new techniques or exercises to break through plateaus. Additionally, they offer the motivation and mental support necessary to push through tough times, helping you stay focused and determined.

Achieving Long-Term Fitness Success with a Personal Trainer

Long-term fitness success requires consistency, commitment, and guidance. A personal trainer can provide the necessary tools and knowledge to help you maintain your fitness journey for the long haul. We will educate you on proper nutrition, lifestyle choices, and sustainable workout practices. By instilling healthy habits and routines, your trainer ensures that your fitness progress extends far beyond a single summer. With our expertise and support, you can enjoy a fit and active lifestyle throughout the years.

The Impact of a Personal Trainer on Your Overall Well-being

Choosing the right personal trainer can have a profound impact on your overall well-being. Regular exercise, guided by a knowledgeable trainer, not only improves physical health but also has positive effects on mental and emotional well-being. Engaging in physical activity releases endorphins, which elevate mood and reduce stress. With a personal trainer, you have a dedicated partner who understands your goals, listens to your concerns, and supports your overall well-being. Our guidance can empower you to lead a healthier, happier life.

Unlock Your Fitness Potential with Le Physique Personal Training: Vancouver’s Premier Fitness Solution

Le Physique Personal Training is the ultimate solution for unlocking your fitness potential in Vancouver. With our team of experienced and highly qualified personal trainers, you can embark on a transformative fitness journey tailored to your unique needs and goals. Le Physique Personal Training understands the importance of fitness and workout, and our trainers possess the expertise to guide you through a customized program that maximizes results. Whether you’re looking to maximize your summer fitness routine, overcome challenges and plateaus, or achieve long-term fitness success, Le Physique Personal Training is here to support you every step of the way. Experience the positive impact of their personalized approach on your overall well-being and take your fitness to new heights with Le Physique Personal Training in Vancouver. Don’t wait any longer to unlock your true fitness potential—start your journey today with Le Physique Personal Training.

The post Unlocking Your Fitness Potential with the Right Personal Trainer first appeared on Le Physique | Vancouver Personal Training.

Enhancing Performance Through Proper Nutrition

Imagine your body as a high-performance machine, and the food you consume as its fuel. Just as a car requires the right type of fuel to perform at its best, your body needs the right nutrients to excel during workouts. Proper nutrition provides the energy, stamina, and endurance necessary to push through intense personal training sessions and achieve your fitness goals. By investing in nutrition information, you gain insights into how specific nutrients can enhance your performance, allowing you to train harder, recover faster, and achieve better results.

The Impact of Diet on Fitness Goals

Your diet has a significant impact on your fitness goals. Whether you aim to lose weight, build muscle, or increase endurance, the foods you consume play a crucial role in your progress. A well-balanced diet that is tailored to your specific needs and goals can provide the necessary nutrients to support muscle growth, aid in fat loss, and improve overall athletic performance. Investing in nutrition information helps you understand the direct correlation between your diet and your fitness goals, empowering you to make informed choices and optimize your results.

Customized Meal Plans for Optimal Workout Results

One of the key benefits of investing in nutrition information is gaining access to customized meal plans. These plans are specifically designed to meet your individual needs, taking into consideration your fitness goals, dietary preferences, and any underlying health conditions. A personalized meal plan ensures that you are providing your body with the right balance of macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) it requires to perform at its best. By following a well-designed meal plan, you can optimize your workout results and progress towards your fitness goals more efficiently.

Fueling Your Body for Intense Workouts

Intense workouts demand high levels of energy. To power through these sessions, it is crucial to fuel your body properly. Investing in nutrition information allows you to learn about pre-workout and post-workout nutrition strategies that can enhance your performance and aid in recovery. Consuming the right combination of carbohydrates and proteins before a workout provides the necessary fuel to sustain your energy levels and improve endurance. Similarly, consuming a post-workout meal or snack that replenishes glycogen stores and promotes muscle repair accelerates recovery, ensuring you are ready for your next training session.

Achieving Weight Management with a Balanced Diet

Maintaining a healthy weight is often a primary motivation for engaging in regular workouts. While exercise contributes to weight management, it is complemented by a balanced diet. Investing in nutrition information equips you with the knowledge to create a well-rounded meal plan that supports weight loss or weight maintenance goals. By understanding portion control, calorie density, and macronutrient distribution, you can make informed choices that promote a healthy body composition and sustainable weight management.

Boosting Energy Levels through Nutrient-Rich Foods

Ever experienced a mid-workout energy slump? Nutrition plays a crucial role in keeping your energy levels high throughout your workouts. Consuming nutrient-rich foods, such as fruits, vegetables, whole grains, and lean proteins, provides your body with a steady stream of energy. These foods are packed with essential vitamins, minerals, and antioxidants that support optimal bodily functions and keep fatigue at bay. By investing in nutrition information, you can identify the best sources of energy-boosting nutrients and incorporate them into your diet, helping you power through your workouts with vigor.

Collaborating with a Personal Trainer for Nutrition Guidance

Personal trainers are invaluable resources when it comes to achieving your fitness goals. In addition to their expertise in exercise programming, many personal trainers are also knowledgeable about nutrition. By collaborating with a personal trainer who has a background in nutrition, you gain access to tailored guidance and advice. We can help you navigate the world of nutrition, create a personalized meal plan, monitor your progress, and make necessary adjustments to optimize your results. This personalized approach ensures that you receive accurate and reliable nutrition information that aligns with your workouts and goals.

Incorporating Nutrition Education into Personal Training Sessions

When you invest in nutrition information, you equip yourself with the tools to make healthier choices not only during meal times but also during your workouts. Incorporating nutrition education into your personal training sessions allows you to learn how to make smart food choices before, during, and after your workouts. A personal trainer can provide guidance on pre-workout snacks, hydration strategies, and post-workout meals that support your fitness goals. By integrating nutrition education into your training sessions, you develop a holistic approach to fitness that encompasses both exercise and proper fueling.

Long-Term Health Benefits of Investing in Nutrition Information for Workouts

Investing in nutrition information for your workouts goes beyond short-term fitness gains. By adopting a nutritious diet and making informed choices, you pave the way for long-term health benefits. A balanced diet rich in whole foods, essential nutrients, and antioxidants supports overall well-being, reduces the risk of chronic diseases, and enhances longevity. The knowledge and habits you develop through investing in nutrition information can contribute to improved heart health, better cognitive function, a stronger immune system, and increased vitality in the long run.

Achieve Your Fitness Goals and Unlock the Power of Nutrition Information for Optimal Workout Results with Le Physique Personal Training

If you’re looking to unlock the power of nutrition information to achieve optimal workout results, Le Physique Personal Training is your go-to destination. Our team of experienced personal trainers not only possess in-depth knowledge of exercise programming but also have a strong foundation in nutrition. By collaborating with our trainers, you’ll gain valuable insights into the role of nutrition in your workouts, enhance your performance through a well-balanced diet, and receive customized meal plans tailored to your fitness goals. With a focus on fueling your body for intense workouts, managing weight through a balanced diet, and boosting energy levels with nutrient-rich foods, Le Physique Personal Training takes a holistic approach to your fitness journey. Don’t miss out on the long-term health benefits that investing in nutrition information can bring. Choose Le Physique Personal Training and embark on a transformative fitness experience where nutrition and exercise go hand in hand.

The post The Benefits of Investing in Nutrition Information for Your Workouts first appeared on Le Physique | Vancouver Personal Training.

Importance of Setting Personal Training Goals

Setting personal training goals is the foundation of a successful fitness journey. It provides direction and purpose, allowing you to focus your efforts on what truly matters to you. By setting goals, you establish a roadmap that guides your actions, ensuring that you make progress and achieve meaningful results. Moreover, goals act as a source of motivation, keeping you committed and enthusiastic about your personal training journey.

Defining Your Fitness Objectives

Before embarking on your fitness journey, it’s crucial to define your fitness objectives. Start by asking yourself what you want to achieve. Are you aiming to lose weight, gain muscle, improve cardiovascular endurance, or enhance overall fitness? Defining your objectives provides clarity and enables you to tailor your training program accordingly. Remember, your fitness objectives should be specific, measurable, achievable, relevant, and time-bound (SMART goals).

Assessing Your Current Fitness Level

Understanding your current fitness level is essential for setting realistic goals. Take the time to assess your strengths and weaknesses, as well as your overall fitness capacity. This evaluation will help you identify areas that need improvement and allow you to set goals that are within your reach. Consider factors such as cardiovascular fitness, muscular strength, flexibility, and body composition to gain a comprehensive understanding of your starting point.

Determining Realistic and Specific Goals

Determining realistic and specific goals is a crucial step in your personal training journey. By setting goals that are attainable and specific, you increase your chances of success and stay focused on what truly matters to you. Realistic goals take into account your current fitness level, available resources, and timeframe, ensuring that you can make progress without feeling overwhelmed or discouraged. Specific goals provide clarity and direction, allowing you to create a clear roadmap toward your desired outcome. Instead of vague aspirations, specific goals define exactly what you want to achieve, making it easier to track your progress and stay motivated. So take the time to assess your abilities, consider your limitations, and define goals that are both realistic and specific to pave the way for your personal training success.

Creating a Personalized Training Plan

Once you’ve defined your fitness objectives and established realistic and specific goals, it’s time to create a personalized training plan. This plan should outline the exercises, workouts, and routines you’ll follow to achieve your goals. Incorporate a combination of cardiovascular exercises, strength training, flexibility training, and rest days to ensure a well-rounded approach. Gradually increase the intensity and complexity of your workouts as you progress.

Incorporating Strength Training into Your Fitness Goals

Strength training is a vital component of any personal training program. It helps build lean muscle mass, improve bone density, enhance overall strength, and boost metabolism. Incorporating strength training exercises into your fitness goals can accelerate your progress and provide a wide range of benefits. Work with free weights, resistance bands, or machines to target different muscle groups and challenge your body.

Overcoming Obstacles and Staying Motivated

On your personal training journey, you’re likely to encounter obstacles that may hinder your progress or demotivate you. It’s essential to anticipate these challenges and develop strategies to overcome them. Stay focused on your goals, seek support from friends or family, join fitness communities, and track your progress to stay motivated. Remember that setbacks are natural, and it’s crucial to maintain a positive mindset and persevere.

Working with a Personal Trainer to Achieve Your Goals

Working with a personal trainer can be highly beneficial when it comes to achieving your personal training goals. A personal trainer brings expertise, guidance, and accountability to your fitness journey. We have the knowledge and experience to design a customized training plan tailored specifically to your goals and abilities. A personal trainer can also provide valuable feedback on your form and technique, helping you prevent injuries and maximize the effectiveness of your workouts.

Furthermore, a personal trainer serves as a source of motivation and support. We will push you to go beyond your comfort zone, encouraging you to reach new heights and surpass your own expectations. We can also help you navigate through plateaus and adjust your training program when necessary to ensure continuous progress.

Incorporating the expertise of a personal trainer into your personal training journey allows for a more efficient and effective approach. We can help you optimize your time in the gym, ensuring that each workout is purposeful and aligned with your goals. We can also provide valuable insights into nutrition, recovery, and overall lifestyle adjustments that can further enhance your progress.

Remember that personal training is a journey, and it’s essential to enjoy the process along the way. Celebrate each milestone and achievement, no matter how small, as they contribute to your overall progress. Stay committed, stay consistent, and maintain a positive mindset.

Transform Your Fitness Journey with Le Physique Personal Training

If you’re ready to take your personal training goals to the next level, Le Physique Personal Training is here to guide you every step of the way. With our team of dedicated and experienced personal trainers, we offer a holistic approach to fitness that encompasses personalized training plans, expert guidance, and unwavering support. Our focus on understanding your unique goals and tailoring a program specifically for you sets them apart. Whether you’re a beginner or an experienced fitness enthusiast, Le Physique Personal Training will help you define realistic and specific goals, assess your current fitness level, and create a personalized training plan that incorporates strength training, cardiovascular exercises, and flexibility training. Don’t settle for ordinary results when you can achieve extraordinary transformations with the support of Le Physique Personal Training. Embark on your fitness journey today and experience the difference of working with true professionals who are passionate about helping you achieve your personal training goals.

The post Setting and Achieving Your Personal Training Goals first appeared on Le Physique | Vancouver Personal Training.

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

1. Prioritize yourself

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

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

Brainstorm:

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

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

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

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

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

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

3. Pick an activity you enjoy doing

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

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

Brainstorm

Try to make a few quick lists for yourself:

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

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

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

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

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

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

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

Brainstorm

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

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

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

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

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

5. Motivation and goal setting

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

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

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

Brainstorm

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

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

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

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

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

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

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

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

Happy exercising! 

Author: Sarra Pirmohamed

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

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

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.

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.

Surviving breast cancer is no small feat. In most situations, breast cancer is treated with either breast conserving surgery (lumpectomy/partial mastectomy) or mastectomy, followed by months of radiation therapy. Now that you have gone through the most challenging aspect, the next difficult task is continuing to live an active, healthy lifestyle, free of limitations.

I believe the perfect sport to engage in is dragon boating. It is a 20 person sport designed to foster teamwork while engaging in light-to-highly intensive exercise. This sport is so popular among breast cancer survivors, that they have created a designated division for these incredible individuals. In most major races, you can find dozens of teams competing in this division. In this blog, I will outline 3 reasons why I believe you should engage in dragon boating, followed by the names of local teams you can join today in the Metro Vancouver region.

Teamwork

A key component in dragon boating is teamwork. The boat will be able to move at higher speeds if every person on the boat is paddling at the same time. It does not matter how strong you are as an individual: if you cannot sync up with the rest of the boat, your efforts will be put to waste. All 20 paddlers on the boat must work together to paddle in complete synchronization in the air and in the water. However, if you do not want to paddle, but would still like to be involved in the sport, all boats require a steers person as well as a drummer at the front. The drummer must work closely with the rest of the team to coordinate specific race plans and technical calls. The steers person also has a vital role as they are responsible for making sure the boat goes straight in standard races and is able to perform tight turns during longer races such as 1 or 2 kilometer races.

Exercise

Dragon boating is a great way to get your weekly physical exercise in. Depending on the type of team you plan to join, varying levels of commitment and intensities will be present. Most sessions last anywhere between 60 to 90 minutes, often with a 15 minute warm up before and cool down following the on-water practice.

You may think dragon boating primarily focuses on upper body muscles, but in fact that is not true. The lower body is used almost as frequently as its counterpart. When taking a stroke with your paddle, your hips initiate the movement, followed by a kick off from your feet. Simultaneously, the back is extended to pull water back and engages the core for maximum rotation. Paddling in a dragon boat will allow you to complete a full body workout after every session.

Family

Participating in this sport will provide you with a second family. Spending numerous hours on a boat with the same group of people will assist with bonding between you and your teammates! It is unlikely you will be paddling for the entire duration you are on the water. Downtime in-between drills or practice pieces are inevitable, and during that time, you can really connect with others. Chances are, you will have at least a thing or two in common with every member on your team.

To promote team bonding, most teams go out to eat at a restaurant after practice to further enhance the family values of dragon boating. This is often a given after all of the hard work you have put into paddling, and a great way to replenish your energy stores. To further promote team bonding, specific day trips or activities are typically planned. This gives you an opportunity to interact with your teammates outside of paddling. This can include, but is not limited to: hiking, camping, basketball, badminton and/or dog spotting.

Local Dragon Boating Teams in Metro Vancouver

Abreast in a Boat

Abreast in a Boat features multiple teams of women based out of the Greater Vancouver area. They are a registered charitable society whose mission is to demonstrate that women can live full, active, and healthy lives after the diagnosis of breast cancer. Abreast in a Boat is the first all breast cancer survivors dragon boat in the world. No matter where you live in the Lower Mainland, there will often be a club near you, including Granville Island, Delta, Langley and Port Moody. Most of these teams take part in local regattas and festivals, and occasionally travel to compete. If you are looking for a team to paddle, learn, support, and laugh together, then the Abreast in a Boat crews will be perfect for you.

The Flower Ceremony

The Flower Ceremony is a traditional ceremony that evolved from a thoughtful gesture after the initial designated breast cancer survivor dragon boat race in 1996. Paddlers are encouraged to keep a pink- or fuchsia-coloured flower with them over the duration of the races, either tucked into their headband or life jacket. Immediately following the race, all breast cancer survivor boats merge together side by side and toss their flower into the water. This action symbolizes awareness for breast cancer research and honours women fighting this condition and those who have passed away.

International Breast Cancer Paddler’s Commission

The International Breast Cancer Paddlers’ Commission. (IBCPC) is the governing body for dragon boaters participating in this division. Every four years, a major festival takes place at varying locations around the world. Similar to the Olympic Games, the commission scouts out potential bids to host the festival and chooses the most ideal location. The most recent games were held last year in Florence, Italy with over 100 teams and 3000+ paddlers. The IBCPC Festival is an international, non-competitive participatory event that encourages breast cancer survivor teams to enroll. It showcases dragon boating as a healthy post-operative rehabilitative sport. Registration for the next IBCPC Participatory Dragon Boat Festival will begin next year in 2020. Since the formation of the inaugural all breast cancer survivors team in 1996 in Vancouver, we now have 166+ teams from around the world. Countries represented include but are not limited to: Argentina, Germany, Italy, Singapore and Taiwan.

Do you have any questions about living an active lifestyle, or rehabilitation following breast cancer treatment? Leave us a comment below!

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 Dragon Boating and Breast Cancer Survivors first appeared on Le Physique | Vancouver Personal Training.