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.

Raspberry Sorbet

Serves: 4

Equipment:

1. 9×13 in. baking sheet
2. Parchment paper
3. Food processor
4. Spatula
5. Measuring cups / spoons
6. Airtight container for storage

Directions:

1. Line a baking sheet with parchment paper and spread the raspberries in a single layer.
2. Freeze the raspberries until completely solid (~3-4 hours) or leave it in the freezer over night.
3. Place the frozen raspberries into the food processor, and add the raw honey and lemon juice.
4. Blend until smooth. You may need to scrape the sides with a spatula to ensure that the mixture is blending evenly. If the consistency of the sorbet is too thick, add 1 tbsp of warm water and blend again (be sure to check the consistency after blending before adding more warm water)
5. Once the sorbet reaches the consistency you like, serve immediately in bowls or store in an airtight container in the freezer.

Tip 1: If the sorbet has been sitting in the freezer for some time, we recommend taking it out to thaw at room temperature for a few minutes before serving – this will make it easier to scoop out and ensure that the texture of the sorbet is smooth.

Tip 2: You can also freeze other fruits of your choice and blend them with the raspberries. We love mixing strawberries, blackberries, blueberries, or even mangoes to give the sorbet a more complex and refreshing flavour!

Try this delicious dessert during the day or after dinner and you will have no trouble staying calm, cool and collected during the hot summer weather!

What other fruit combinations would you try in this sorbet? Let us know below!

Jeffrey Wu – Client Care Manager/Cardio Trainer

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

The post Delicious Eats: Raspberry Sorbet first appeared on Le Physique | Vancouver Personal Training.

Many of us have New Years resolutions. A common goal shared amongst New Years revolutionists is to run a marathon. Though it can be daunting and require lots of preparation, it is definitely an achievable task. A marathon has an official race distance of 42.2 kilometers and typically takes 4 hours and 30 minutes to complete. Luckily for you, there are several local marathons happening in and around Vancouver in 2019. If you are reading this, chances are you have done some sort of distance running in the past. Using the 4 month training guide provided below, you will be running your first marathon in no time!

How to Prepare / Things you will need

1. Proper running shoes – Should be snug around the middle of the foot and heel, lightweight and breathable
2. Breathable clothes
3. Water bottle
4. Timer or watch
5. Reflective bands or lights if running in the dark
6. Sweatband or hat (optional)
7. Earphones + music (optional)
8. Heart rate monitor (optional)

Running Tips

1. Warm up – the greatest athletes always start with a warm up 5-10 minute in duration. This can include dynamic movements or stretches.
2. Pace yourself – under pace yourself if necessary. Some of these runs can be quite lengthy, so start out slow and push at then end.
3. Bring snacks/gels or a hydration pack – to refuel/hydrate during your training.
4. Taper off the week before – we want your muscles to feel refreshed and have time to fully recover before your big race.

Post Run Tips

1. Stretch – important areas to stretch following an intense running session include: quadriceps, hip flexors, hamstrings, calves and the gluteus maximus
2. Foam roll – after each running session, roll out your legs and give yourself a massage. Foam rolling aids in healing and recovery by promoting blood flow to the area.
3. Post workout meal – eat a nutrient-dense meal after your session with carbohydrates and protein. Eating carbohydrates will help replenish the glycogen used during your run, while protein will aid in muscle recovery.
4. Ice bath or Compression – This can aid in recovery after an intense session. See my previous blog here for more information

Marathons in Vancouver

1. BMO Marathon – May 5th, 2019
2. Tynehead 5/8/12 Hour Marathon – July 6, 2019
3. RMHBC Boundary Bay – November 4, 2019

4 Month – Training Schedule

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 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 Want to Run a Marathon in 2019? first appeared on Le Physique | Vancouver Personal Training.

January 2nd is National Personal Trainer Awareness Day, and it cannot come at a better time! New year, new you, new habits, and new goals, right? For fitness goals, a personal trainer is the best tool to achieve results in a healthy, fun, and long-term way. Personal trainers are not just glorified rep-counters, they offer something unexpected to clients who are serious about achieving their goals.

A Holistic Approach

Personal training is not simply about lifting weights and putting them back down. A good personal trainer will also train your mind when thinking about why you have your goals, how you can achieve them, and the things  that are holding you back. Health is not simply physical, it also has mental and social components that could play into why one feels ‘out of shape’ to begin with, or what stops someone from giving their full effort. Moving past barriers, whether physical or mental, is what will show the greatest results.

Motivation

Let’s be honest: motivation is at an all-time high every January! Sadly, by the time February comes around, most goals are forgotten or given up on. Seeing a personal trainer can keep your motivation to achieve your resolutions in a number of ways. Firstly: with training comes a financial investment. By purchasing a month or a year worth of training in advance, you can use this opportunity to hold yourself accountable and show up every session. You know someone is waiting for you, otherwise, why pay money to sit on the couch? Some clients work with trainers to overcome the mental cost of “feeling guilty” and losing confidence in their abilities to stick to this new habit.

Next, by the time your motivation plateaus or hits a low, your trainer can recharge your battery by showing you how far you have come! Often we don’t see our own progress as it can be incremental on a daily basis, and it takes someone else to help you see your improvement. For some people, they have “moving goalposts syndrome” – if their initial goal was to do 5 pushups with good technique, March rolls around, they’ve lost motivation and can now do 15 pushups, but because they moved their goal to 25 reps, they still feel like failures on the inside because they “didn’t reach their goal.” This is where a trainer can show clients the results they have achieved in all areas from a day 1, objective standpoint.

Some people have an “all or none” perspective when it comes to health goals. At the start of the year, we can feel unstoppable and create our own spectacular 4 day a week ultimate workout plan. But then life comes at you and going to the gym 3 times a week becomes unsustainable – this is where many people quit, all that work put into the ultimate 4 day plan gets pitched. A trainer can help you with effective workouts at 2 sessions a week, or even 1 with some short and sweet mini home routines. Either way, you are still going- once a week for a year is still 52 more times that you went to the gym than you otherwise would have!

Finally, by making workouts fun, personal trainers make working out something to look forward to. Instead of dragging yourself to the gym and counting down the time until you can go home, personal training can help bring life and energy into workouts. By learning how to properly complete exercises, confidence in the gym goes up. A strong relationship with your trainer can be formed, and a session with them can help you relax after a long day of work or help you with a problem you’ve been struggling with.

Skills

Personal trainers are trained to help you bridge the gap between where you are now and where you want to be. Experienced and educated trainers like Kinesiologists have extensive knowledge, training, and education, to provide you with strategies and techniques that can help you to reach your goal faster, in a safe way. Watching a workout video on YouTube or Instagram can give you some solid information, but it won’t be able to tell you if your technique is spot on, without the assistance of a professional’s eye on your knee alignment from the back, especially as you fatigue. Will your downward dog look like the instructors? Maybe, maybe not. Or with a little back pain, will this hyperextension move be right for you? How should you change it or should you even do it at all? Working under the safety of a professional that can help you set up the appropriate weights or getting the right corrections will reduce the risk of injuries, which are very common for new gym-goers. A good instructional video has it’s limits.

We trainers are here to serve you, no matter what your goals are. Whether it’s a few training sessions to check up on your program or technique, or consistent and ongoing training, personal trainers are an invaluable resource for all of your health and fitness goals.

Mika Fogelman- Client Care Manager

Mika is passionate about helping others in any way she can. Having danced since she was five years old, she discovered excitement for fitness through teaching Zumba dance fitness classes, and loves to help others develop their confidence through exercise.

The post New Year’s Resolutions? How a Personal Trainer Can Help first appeared on Le Physique | Vancouver Personal Training.

In my house, this filling mushroom and barley soup is an Autumn tradition.

Serves: 8-10 bowls

Instructions:

1. Rinse and dice the onion, carrot, potato, and celery
2. Add oil and onion to a large pot on medium heat until onion becomes transparent
3. Add carrot, potato, celery, and spices (salt, pepper, turmeric) sauté for 5 minutes
4. While the veggies are sautéing, wash the enoki mushrooms, cut off the roots, and cut the length of the mushroom in half
5. Add both types of mushrooms, yeast flakes, vegetable stock, and water to the pot, bring to a boil and mix occasionally
6. Add the rinsed barley and let cook on low heat until veggies are soft and the barley is puffed (about 15 minutes)

And there you have it! What is your go-to soup when the weather gets cooler? Let us know in the comments!

Mika Fogelman- Client Care Manager

Mika is passionate about helping others in any way she can. Having danced since she was five years old, she discovered excitement for fitness through teaching Zumba dance fitness classes, and loves to help others develop their confidence through exercise.

The post Hearty Vegan Mushroom and Barley Soup first appeared on Le Physique | Vancouver Personal Training.

What is Dragon Boating?

Dragon boating is a paddling sport that originated in Southern China over 2000 years ago. In a standard boat there are 20 paddlers (10 per side), 1 drummer at the front and 1 steersperson at the rear for a total of 22 people. All 22 people must work harmoniously together to make the boat move as one unit. If one person is out of time, it can affect the whole boat, disrupting the glide and decreasing efficiency. Most people think dragon boating only utilizes the upper body but that is completely incorrect. The stroke begins with hip and leg movement before transferring to the upper parts of the body. This makes it a full body sport.

Dragon boating is a sport for anyone regardless of skill level. There are several divisions in which teams can compete in, they include: Juniors (U19), Under 24 (U24), Premier (top ranked division, no age restrictions), Senior A (39+), Senior B (49+), Senior C (59+) and the Breast Cancer Survivors division. Within each division there are recreational and competitive teams. Most beginners join recreational teams before making the transition to a competitive team in future years. There are multiple recreational clubs located throughout the lower mainland, with most teams paddling within False Creek. Most teams offer a complimentary trial period to “try out” their team and get a feel of what they have to offer. 

As mentioned above, dragon boating engages the whole body with heavy emphasis on the back and core. This allows for a total body workout during each session and as a result, overall body strength and flexibility will increase. A typical dragon boat race is 500 meters in length, however, variations such as 100m, 200m, 1000m and 2000m races exist. A 500 meter race generally takes 2:20  to complete, with competitive teams reaching times slightly below 2:00. The Concord Pacific Vancouver Dragon Boat Festival consists of 100m. 500m and 2000m races. It is the largest dragon boat festival outside of Asia and hosts over 200 teams from around the world every June.

My Background

I first started dragon boating 2.5 years ago, when a classmate of mine asked if I would be interested in paddling for a recreational team during the race season. I was hesitant at first since it was weeks before final exam season begun. Going to practice turned out to be one of the best decisions I have ever made in my life. It has taught me the importance of teamwork and never giving up on your teammates. I now paddle competitively for Juice Dragon Boat, a local U24 dragon boat team. Our goal is to win the Canadian Dragon Boat Championships in the U24 division next year and the 12th International Dragon Boat Federation (IDBF) Club Crew World Championships in 2020.

Dragon boating has provided me with a second family. Some of the closest friends I have today, I met through dragon boating. Spending 6+ hours a week on a boat with my teammates gives me the opportunity to really get to know them. It has help me connect with other paddlers around the world, including my best friend Stephanie. Although we live on opposite sides of the country, we find time to keep in touch and stay connected through this wonderful sport. If you want to be a part of a tight knit community while staying active, then dragon boating is perfect for you.

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 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 Why You Should Try Dragon Boating first appeared on Le Physique | Vancouver Personal Training.

Serves: 4

Instructions:

1. Blend all ingredients in a blender until smooth
2. Refrigerate for 30 minutes

Optional but worth it:

1. Add 1/2 teaspoon of ground cinnamon in the blender
2. Serve with banana slices, raspberries, and blueberries
3. Make it a “power pudding” by adding chia or hemp seeds and replacing the cocoa powder with cacao powder

This rich pudding will sneak some healthy fats, potassium, and fiber into your diet while tasting amazing. Give it a try and tell us how it goes in the comments!

Mika Fogelman- Client Care Manager

Mika is passionate about helping others in any way she can. Having danced since she was five years old, she discovered excitement for fitness through teaching Zumba dance fitness classes, and loves to help others develop their confidence through exercise.

The post Vegan Avocado Chocolate Pudding first appeared on Le Physique | Vancouver Personal Training.

You can ask any avid yogi, yoga is not just a stretching class. Some serious strength and flexibility can be developed by regular yoga sessions, but which class is right for your abilities and goals?

Stressed? Try Yin Yoga

If you’re looking for a workout that will clear your mind yet make those muscles burn, try Yin yoga. Yin yoga poses are held for several minutes at a time allowing you to go deeper into the pose, fully releasing your muscles and improving flexibility. Yin is a meditative practice that clears the mind through slow movements so you won’t have to worry about keeping up in class.

Like a Routine? Try Bikram Yoga

Bikram yoga is for those who like to see what’s coming! This practice consists of 26 poses in a set series performed in a room precisely set to 40.5°C and 40% humidity. Considered a type of hot yoga, the hot class environment can help limber up the limbs but can also lead to over-stretching, so take it easy for your first few times and make sure to hydrate before class. Since every Bikram instructor uses the same poses in the same order, this class won’t keep you guessing.

HIIT Lover? Try Vinyasa Yoga

Quite opposite to Yin, Vinyasa goes with the flow and never stays in one position for long. This fast-paced class will increase your heart rate and connect your breath to every move. Moving through different postural positions Vinyasa is a great way to build flexibility and strength quite quickly.

Looking for Strength? Try Ashtanga Yoga

A more challenging class that is typically approached by more advanced yogis, Ashtanga has a set routine like Bikram but with more challenging poses. Ashtanga yoga consists of six series of yoga poses, performed in the same order in every single class. Without needing to worry about figuring out new moves every class, you can get into the routine and work on perfecting these demanding moves. With regular practice, these moves can improve your strength significantly in almost every part of the body. However, if you have sensitive muscles or joints, this may not be the best practice for you.

Stepping Out of the Yoga Box? Try AcroYoga

A wonderful mixture of acrobatics and yoga, AcroYoga is one impressive practice. In this practice, you are either lifting up a person or you are being lifted. Don’t let it intimidate you- with the right teacher, AcroYoga can definitely be for beginners. AcroYoga classes for beginners can teach you the basics, no extreme flexibility or strength necessary!

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Mika is passionate about helping others in any way she can. Having danced since she was five years old, she discovered excitement for fitness through teaching Zumba dance fitness classes, and loves to help others develop their confidence through exercise.

The post Which Yoga is Right for You? first appeared on Le Physique | Vancouver Personal Training.

5 Hiking Tips

1) Before conquering “Mother Nature’s Stairmaster,” hop on a gym’s Stairmaster, or hit some stairs outside! The Stairmaster can mimic the climbs seen on most steep trails while minimizing the impact on your joints. Once you are used to the machine, try increasing the intensity of the exercise by letting go of the rails!

2) Step up your cardiovascular fitness with some interval training! Either on the treadmill or outside, alternate between high-intensity (run) and lower intensity speeds (slow jog). If you’re on a treadmill, try to bump up the incline starting at level 1 to better mimic running outside.

3) When shifting weight from rock to rock, stability is a must! By increasing core strength, balance is improved! The major player in core strength is the transverse abdominis muscle. This muscle plays a key role in spinal stability and by working it, the risk of lower back pain can be decreased. Try planks, glute bridges, and dead bugs to work the transverse abdominis, and make sure the muscle is engaged by pulling your belly button in toward your spine! 

4) One may not think that flexibility is important for a hike, but with steep stairs, some stretches beforehand could go a long way. Try some dynamic stretches (those that involve moving instead of standing still) before you hit the trail to warm up your muscles like toe touches, butt kicks, high knees, and arm circles.

5) Often the biggest thing holding people back from physical challenges like a hike they haven’t done before is a lack of confidence in their abilities. If you’re feeling nervous, mental exercises to get you motivated and feeling ready to take on whatever this hike throws at you. Try repeating an inspiring message in your head like to get you going or keep you going when you get tired, challenge your inner critic!

What do you do to feel prepared for hike? Let us know in the comments!

Written by Mika Fogelman– Client Care Manager

Mika is passionate about helping others in any way she can. Having danced since she was five years old, she discovered excitement for fitness through teaching Zumba dance fitness classes, and loves to help others develop their confidence through exercise.

The post 5 Tips Before Hitting a Hiking Trail first appeared on Le Physique | Vancouver Personal Training.

Royal Canadian Family Circus

Date: May 17 – June 3

Location: Guildford Town Centre, Tsawwassen Mills, and Lansdowne Centre

Acrobatics, magic tricks, horses, and stunts – you can only find all of that at a circus. Starting May 17, the Royal Canadian Family Circus will be having events at various malls in the Lower Mainland. If you love watching a good show or need a great family event, mark this on your calendar! See the full schedule here.

Craft Beer Festival

Date: May 25 – June 3

Location: PNE Fairgrounds/Hastings Park

Calling all lovers of craft beer! Vancouver’s Craft Beer Festival features over 20 breweries collaborating to put on an event for all beer drinkers. There’s more than just drinks there – enjoy the variety of food trucks, and watch some “feats of strength”. Curious? Head over to their website to see a list of events.

International Children’s Festival

Date: May 28 – June 3

Location: Granville Island

Where’s the best place to enjoy sunshine, warm weather, and have a festival? Granville Island of course! The annual Children’s Festival features a variety of performers and activities aimed to inspire creativity in kids of all ages – young and old. Tickets can be purchased at their official website.

5km Foam Fest Run

Date: June 2

Location: Abbotsford

Who likes obstacle courses and loads of bubbles? This is more than just your typical 5km run. The race is broken up with several obstacles, including a huge bouncy slide, and a pit of foam to end with. Proceeds go towards the Make a Wish Foundation. If you’re up for an adventure, register at this link.

Have you been to any of these events before? Let us know in the comments!

Written by James Hsin – Client Care Manager

James is currently going into his 4th year at kinesiology at UBC, and grew up a relatively active individual. He has been training primarily in Muay Thai for the past 4 years, training with champions and beginners alike. James is a firm believer that exercise should be like playing around – it’s better if its fun! James hopes he can share how his fitness journey has encouraged him to grow, and hopes to inspire you to do the same.

The post Out and About – Ready for Summer! first appeared on Le Physique | Vancouver Personal Training.