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.

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.

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

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

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

What’s your educational background?

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

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

What relationship should people have with food?

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

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

How can someone stay inspired and motivated to eat well? 

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

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

What is your opinion on taking supplements? 

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

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

What nutritional recommendation do you have for athletes?

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

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

What nutritional recommendation do you have for the aging population?

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

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

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

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

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

Connect with Alex…

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

Connect with Jennie…

Instagram @jenniesokol or email jenniesokol4@gmail.com

Nicole LeClair

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

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

Successful tapering

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

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

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

Before your race

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

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

Race day logistics

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

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

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

• Do you know the race route?

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

• What time should you be there?

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

• Are there water stations/toilets?

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

Post-race

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

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

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

May Guan – Client Care Manager/Cardio Trainer

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

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

Summer is almost here, which means that many people have already started planning their vacation destinations. We are privileged to live in a time where travelling is simple, and a plane ride is the only barrier separating you from your paradise dreams. Short flights usually do not bring too much discomfort, however, you may find it more difficult to be comfortable for longer flights that last for more than a couple of hours.

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It’s well known that the environment in an airplane is not the healthiest: just sitting and breathing in the confined cabin for a few hours can place a huge amount of stress on the human body. What about jet lag that follows a plane ride? Or hydration? Staying healthy throughout a flight is not as easy as it seems. Therefore, here are some tips and tricks on what and how to prepare for your trip.

Before the trip

Adjusting to a new time zone can be difficult. Your body has a 24-hour internal clock, or a circadian rhythm, that operates within the brain and regulates your sleep / wake cycle by switching between sleepiness and alertness at regular intervals. Jet lag occurs when the internal clock hasn’t synched to the time zone of your travel destination, and remains synched to your home time zone. It can take several days for your circadian rhythm to reset upon arrival to a new destination. Sleep problems are the most common side effect caused by jet lag, especially if you are travelling east – it is more difficult to advance sleep time than to postpone it. Therefore, instead of focusing on intervention once jet lag hits you, and delaying the activities you can participate in once you arrive to your destination, we recommend following some preventative steps described below.

• Know the time zone of your travel destination. A few days before your trip, start adjusting your sleeping schedule to more closely match the time zone of your destination. If you’re travelling eastward, which is an earlier time zone, try going to bed 1 hour earlier for several days before you leave. If you’re travelling westward, try going to bed 1 hour later each night. Make sure to adjust your food intake schedule, too.
• Reset your clocks. Change the time on your watch / clock to match the time at your destination once you board on your plane. This will help you to stick to the local schedule.
• Get a good night’s sleep before the trip. Being well rested can help your body cope with stressors during the flight, as well as jet lag.
• Avoid coffee consumption. Caffeinated beverages, such as coffee or soft drinks, will interfere with your ability to sleep and increase the time needed to recover from jet lag.
• Prepare your immune system in advance. Take vitamins (ex: B6, C, D, E) and antioxidants as recommended by your health care provider, maintain a nutrient-rich diet and healthy lifestyle to boost your immune system prior to the trip. This makes your body more resistant against the viruses and bacteria that can be flying around an airplane cabin.

On the plane

• Stay active. Walk along the aisle to keep the blood flowing in your lower body to prevent venous thrombosis. Compression socks can also be a good addition to your carry-on luggage.
• Drink water. Opt out of caffeinated beverages on the plane and drink more water to keep your body hydrated.
• Bring healthy snacks. Many airline companies allow you to bring food on board if you follow the regulations. Packaged nuts, sliced fruits and vegetables, cheese cubes, and granola bars are examples of foods that are permitted on a plane. Having sliced ginger or supplements controlling nausea can also help if you tend to experience motion sickness.
• Pack hand sanitizer / wet wipes. A confined environment with very dry air is a perfect habitat for pathogens. Cleaning your hands and the space around you (ex: arm rests, media screen, tray table, etc.) reduces your exposure to the bacteria and viruses around you. In addition, make sure to sanitize your hands after washing them in the bathroom of a plane because water on planes may not be safe.
• Bring a travel pillow. Using a travel pillow can help your neck by providing comfort and support.
• Sleeping pills. Although sleeping pills can help you fall asleep, they may delay your jet lag recovery time. Sleeping pills can also increase the risk of deep venous thrombosis. Make sure to check with your health care provider first to see if you can take sleep medication, and during your flight, make sure to listen to the safety instructions provided by flight attendants before taking them.

Upon arrival

• Rest up. Listen to your body. If you feel tired, rest up after the plane ride. However, avoid going to sleep if it’s still a daytime as much as possible, as exposure to daylight can help adapt your internal clock to your new schedule.
• Enjoy your vacation. Fill your day with enjoyable activities. Explore new destinations, have a cheat meal if you are craving for certain foods (but be conscious about the portion size). Relax your mind and soul, and refuel your energy!

Get the most of your vacation by following these simple tips that can help you prepare for a trip! Let us know below where your next travel destination is.

Alia Arslanova – Client Care Manager/Cardio Trainer

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

The post How to Stay Healthy and Stress-Free on Your Next Flight first appeared on Le Physique | Vancouver Personal Training.

The Importance of Training Plans

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

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

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

Training Plans for Beginners

Couch to 5k Running Program

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

Run/Walk Training Schedule

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

Beginner Runner Training Schedule

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

Lululemon Seawheeze Training Guide

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

Training Plans for Intermediate Runners

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

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

Training Plans for Advanced Runners

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

What to Eat Before and After a Run

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

Before a Run

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

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

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

After a Run

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

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

Training Alone versus With Others

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

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

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

What Should I Do if I Get Injured?

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

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

Outdoor Running Locations

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

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

Running Events in Vancouver

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

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

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

May Guan – Client Care Manager/Cardio Trainer

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

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

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.

Not just the winter blahs

By Erin Doherty

During the winter season, with darker mornings and less daylight, there is often a large impact on our mood. I hate looking out the window at 3:30pm and thinking it’s the dead of night! Sunlight lifts our spirits and makes us warm on the outside, while dark dull cloudy days often make us feel  unhappy and wishing for the sun to be back. Although these effects may be subtle for some of us, others may feel these changes more drastically. Are you someone that suffers from SAD?

SAD, or Seasonal Affective Disorder, is a type of depression that is triggered by the change in the seasons, mostly by the gloominess that autumn brings, and often lasts until the following season begins. The exact cause of this condition is still under discussion, but there are some speculated factors that contribute to this disorder. The decreased sunlight can disrupt our circadian rhythms (our internal biological 24 hour clock) that affects our sleep, hormone levels, blood pressure, and body temperature. Our circadian rhythm is trainable, so exposure to light, or lack off, may alter the hours that our body feels that it should be asleep. Depending on the quality and length of sleep, REM may be missed or cut short, leading to grogginess and fatigue as this is the stage of sleep in which our muscles are most relaxed.

A decrease in melatonin and serotonin levels can also contribute to a disruptive sleep pattern. Melatonin is a hormone produced in the pineal gland, which can be swayed by circadian rhythm. Often used as a natural sleep aid, you can take melatonin to help restore sleep balance. Serotonin, a neurotransmitter that relays signals between nerve cells, also decreases with less sunlight. Serotonin is a mood affecter; and decreased levels can lead to depression. Exposure to light will increase serotonin, which is associated with being in a better mood. (Keep in mind, too much serotonin causes symptoms that can range from mild shivering diarrhea to more severe effects like muscle rigidity, fever and seizures).

Symptoms of SAD

This disorder is often written off as “winter blues”, but do any of these apply to you?

• Disturbed sleep: oversleeping, not getting enough sleep, or having ineffective sleep
• Feeling increased tiredness and/or having low energy
• Change in appetite: craving for high-carb foods
• Winter weight gain
• Increased irritability with others: more easily frustrated, annoyed and rejection may be taken more harshly
• Lethargic feeling: Increased tiredness and heavy feeling in limbs

One or two of these symptoms alone may be manageable. However, if you have many of them and they last for days on end or have thoughts of suicide, speak with your doctor right away.

What can I do to prevent SAD?

• Make your daily environment brighter. Open blinds, or move your desk to face the window
• Go outside into natural daylight. Have lunch in the park, go for a walk, or choose an outdoor activity over sitting inside. Yes, even in Vancouver, sometimes the sun comes out!
• Exercise. It’s a natural stress and anxiety reliever
• Pineapples, bananas, oranges, and small grains like barley or oats have been shown to help increase melatonin levels
• Caffeine suppresses serotonin. If you need a coffee, have it after a meal and limit how much you drink.
• If possible, book a quick getaway somewhere sunny during the winter months!

What about those special blue UV lights?

If techniques at home are not doing the trick, other measures can be taken. Light therapy, psychotherapy, or certain medications may be discussed with you doctor. Some people try light therapy, or phototherapy: exposure to a bright light that mimics natural daylight. This “daylight” causes a chemical change in the brain that works towards a better mood. Devices can be purchased for home use and range from $90-$160. Just 20-30 minutes per day help to make you feel more energized and active. Best times for light therapy are in the morning to early afternoon. Some authors suggest a budget friendly method of sitting within 3 feet of a 300 watt bulb for 20 minutes three times a day.

Should I get professional help?

Psychotherapy helps someone with SAD identify negative thoughts and behaviours, and find ways to manage their stress and outlook. If symptoms are severe, antidepressants may aid to someone with SAD. If someone has a history of SAD, antidepressants may be taken before the change in the season occurs. Keep in mind that everyone has different reactions to medications, and a certain medication that works for one individual may not work for another.  Check with your family doctor for details on what treatment would work best for you.

The following links offer more resources and direct help if you have further questions:

HealthLink BC – www.healthlinkbc.ca

Mood Disorders Association of BC  www.mdabc.net or call 604-873-0103 (in the Lower Mainland) or 1-855-282-7979 (in the rest of BC)

Canadian Mental Health Association, BC Division  www.cmha.bc.ca or call 1-800-555-8222 (toll-free in BC) or 604-688-3234 (in Greater Vancouver)

Although commonly disregarded, SAD can be a serious matter. Awareness of mood swings, appetite, and sleep patterns should be heightened at the turn of a season. If you are someone  or know someone with SAD, there is hope!

Good luck, and let us know if some of these tips helped, or other solutions we might not have mentioned that have worked for you.

The post Feeling SAD? first appeared on Le Physique | Vancouver Personal Training.

by Cara Roth – B.Sc. Biology, Holistic Nutritionist

How much protein is enough?

In North America, we often actually eat much more protein than needed. Unfortunately, it’s poor quality protein combined with refined carbohydrates, which leads to a health disaster.

“The typical American diet is defined by a greater intake of red meat, high-sugar desserts, high-fat foods and refined flour. It also usually contains high-fat dairy products, artificially sweetened drinks and eggs. According a National Health and Nutrition Examination Survey from 2007-2008, this diet provides a net protein intake of 101.9 grams to males and 70.1 grams to females a day—more than double the recommended daily allowance as suggest by national dietary guidelines.”

Article by Shariq Shamim

I’m not including this quote to say that red meat, eggs or high fat dairy is bad for you, actually, it’s the opposite. But there’s more to the story.

What about Athletes? How Much is Enough?

If you’re a serious athlete, elite coaches and ultra endurance athletes tend to side on consuming more protein than the general recommendations for athletes. About 2g of protein per kilogram of body weight each day. While recommendations vary from 1.4 and up, around 2.0 seems to be a sweet spot. So if you are a 100kg athlete, then you will require approximately 20 grams of protein.

Too much protein is broken down into carbohydrates that are stored by the body, not what you want as a weekend warrior at the gym or as a competitive athlete. Too little, and you short circuit your body’s ability to recovery and repair. Ultimately, you need to do what feels good. Do self experiments and keep track of your recovery and performance. To figure out what types of food 2g/kg looks like use a food tracker for a couple of weeks and remember that it’s usually easiest to supplement with a good quality protein plus food each day. Favourites are My Net Diary & FitDay.

Protein Quality Matters

Above all, you must pay attention to quality. Here’s some stellar protein sources (in order of best to less awesome)

Eggs

whole, organic & ideally from pastured and soy free chickens (see below for sources) is the most complete & whole protein on the planet. Eggs are amazing for you in many ways and not only provide nutrient density but they’re also versatile and easy to use. Try an omelette in the morning for breakfast, hard boil eggs to have over salads or as snacks, or make a quiche for dinner.

Good quality whey protein

This does come with a catch though, often the best quality whey cannot be bought in a retail store. To find out where you can get great protein, connect with Nicole at Le Physique or feel free to email me at info@nourishsoulfully.com. When choosing whey it must be organic, ideally you want the concentrate, not isolate and it should be cold processed from New Zealand Cows.

Wild Sockeye Salmon

contains many omega 3’s to help reduce and manage inflammation while being a great source of protein. It must be wild or you’re consuming things like red dye and flame retardant.

Other awesome sources are: fruits & veggies!

Everything has some protein in it, don’t forget about the plant kingdom to. Variety is the spice to life as well as the key to well rounded nutrition.

Organic animal products

Don’t forget about game like bison and duck. Choose which proteins you enjoy, choose variety and generally beef, bison and game is more therapeutic/beneficial than chicken or fowl.

Avoid or decrease Whey isolate intake

Unless it meets the requirements listed about this is often made from the waste produced by making other products. It can be very poor quality

Avoid or decrease Soy

While in the early 2000’s it used to be a wonder food, the continued studies are starting to demonstrate more negative effects an excessive consumption of soy products can have on our health, especially given that soy products practically exploded on the scene and we ate it up, literally. We now know better. It’s best to avoid all types of soy like tofu, tempeh, soy milk, soy cheeses etc.

Avoid an excess of beans

Beans, while they can be a great food, are high in carbohydrates and can have an inflammatory effect in many people. Enjoy these in moderation, but do not rely on them solely for your protein needs.

If you’re strictly vegan go for protein sources such as rice & especially hemp proteins and choose lentils more often than beans. Again, it’s probably best to supplement with a good quality plant-based protein shake to both increase and control the quality of protein you take in.

About the author:

Cara’s passion is teaching and empowering others to make simple changes in their lives that create a huge positive impact.  She loves to bake healthy & nutritious desserts that taste better than their conventional counterpart.  Her passion in the kitchen is apparent by the enthusiasm she has in sharing simple recipes and teaching others how to cook food that nourishes the body, mind, and soul.

Resources:

Soy Free, Organic & Pastured Eggs:

1. Sumas Mountain Farms
2. Home on the Range Organics

The post What you need to know about Protein first appeared on Le Physique | Vancouver Personal Training.