Big Easter Run

Dates: March 31, 2018

Location: Jericho Beach

The Big Easter Run has 1km, 5km, and a 10km run available! If you’re looking for an Easter themed outing for the family, or a run to challenge yourself, this is a great option. The 5km and 10km runs can be timed as well. The event is stroller and dog friendly too! All proceeds go towards Canuck Place Children’s Hospice. Click here for details on how to register.

Great A-Maze-ing Egg Hunt

Dates: March 30 – April 1

Location: VanDusen Botanical Garden

VanDusen is putting on a huge egg hunt for children aged 0-8 years. The event features 6 different easter hunt areas, including the cedar maze in the garden! Be advised to bring your own basket for the hunt. You can purchase tickets online or view more about the event here.

Stanley Park Easter Train

Dates: March 29 – April 2

Location: Stanley Park by Pipeline Road

If you didn’t get a chance to ride on Stanley Park’s train during Christmas – there’s a second chance! Stanley Park will be running a themed train ride, face painting, crafts, and an egg hunt for the young ones. More information can be found here.

Grouse Mountain Easter Brunch

Dates: April 1

Location: Grouse Mountain

A long weekend wouldn’t be complete without a brunch. Grouse Mountain will be holding its annual Easter Brunch on April 1st this year. The brunch is buffet style – so fill up on hash browns, roast beef, and french toast! Children can join an Easter Egg hunt with the Easter Bunny during the event. Make sure you call to reserve your spot today.

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 Easter Events – Out and About first appeared on Le Physique | Vancouver Personal Training.

Photo original source via Wikimedia

Two things that separate Vancouver from the rest of Canada are the diverse trails you can explore and how accessible it is from the city! From the popular nature stair master, Grouse Mountain located in North Vancouver to the alpine blue Joffre Lakes in Pemberton, there are countless trails of various difficulty. Many of which where you get a rewarding view at the end!

This article gives you a couple squat variations to help you strengthen the muscles around the knees and ankles. Strengthening those muscles are beneficial for hiking on inclines, uneven terrain and the eccentric loading when going downhill.

Single-Leg Stability Ball Squat

The exercise ball in this squat helps with stability when squatting down. Using an exercise ball is a good introduction to single leg squats. This exercise targets the legs, especially your quadriceps and glutes. It also works on knee and ankle stability by standing on one leg.

Reps: 12-15

Sets: 2-3

1. Position the ball so that it rests in the small of your back.
2. Place hands on the hip and push your back against the ball
3. Have one leg bent in the knee and extended towards the back
4. Slowly lower the body down bending in the hips and knees as far down as you can, or until your working thigh is parallel to the ground. Inhale during this movement.
5. It’s very important to note that your knee should stay behind your toe during your squat movement. If your knee it is too far forward, try positioning your foot further away from the ball to allow for a longer stride.
6. Also make sure your knee does not “cave in” during your squat. Keep your ankle, knee and hip in line.
7. Exhale while standing back up to to the starting position

Squat on a Balance Board

To challenge your balance a little bit more, here is another variation standing on a balance board with both feet. This exercise also helps strengthen those muscles that surround the ankle and knee joint.

Reps: 10-12

Sets: 2-3

1. Start by placing feet on the board
2. Put arms out in front to create more stability
3. Squat as far down as you can without the edges of the board hitting the ground and inhaling during this movement
4. Again, make sure your knees stay behind your toes and your knees do not “cave in” throughout the motion.
5. Stand back up while exhaling to starting position

For a more challenging variation, you can also try doing this exercise on a Bosu ball.

How did these exercises work for you and what’s your favorite squat variation? Let us know in the comments below!

Blog post written by Mika Pelaez – Client Care Manager
Mika became involved in sports at a young age, eventually settling to practice martial arts like kickboxing and Brazilian jiu-jitsu. She also enjoys hiking and kayaking in the summer and snowboarding in the winter. Mika has a passion for sports, health, fitness and education and she hopes to influence others in pursuing a healthy, active lifestyle.

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