Welcome to part five of a six week program designed to ensure that you have the best ski or snowboarding season ever. The hard work will pay off. You will be fully prepared to complete more runs, to explore more challenging terrain, and to get bigger air! During the first four weeks we introduced three important stretches and five strengthening … Read More
Hitting the Slopes in Six Weeks – Part 4
Time is flying by, summer is over, Thanksgiving has come and gone, before you know it the snow is going to start falling and then the ski-lifts are going to start moving! Don\’t waste any more time; let’s get ready to tear it up on the slopes before the season actually starts! By preparing your body before you head up … Read More
Hitting the Slopes in Six Weeks – Part 3
This is part three of a six-week program designed to help you improve your fitness level so that you are ready for the upcoming ski and snowboard season. During week one and two we introduced two important stretches and strengthening exercises and also talked about the fundamentals and importance of cardiovascular exercise. This week we are adding one more stretch … Read More
Hitting the Slopes in Six Weeks – Part 2
This is part two of a six-week program designed to help you improve your fitness level so that you are ready to “tear it up” from day one of the upcoming snow season. Last week we introduced the fundamentals of stretching and cardiovascular exercise. Hopefully you have now had 3 workouts and are ready to add some strengthening exercises to … Read More
Hitting the Slopes in Six Weeks – Part 1
Over the next six weeks we will show you step by step how to get in shape for the upcoming ski and snowboard season. So, if you are tired of getting half way down the ski hill and having to stop due to a constant burning sensation in your legs, or if you wake up the day after skiing or … Read More
What is the difference between sets, reps and supersets?
Sets refer to how many times you perform an exercise. Repetitions refer to how many times you perform a movement within each set. For instance, you may hear someone say that they are performing 3 sets of 12 repetitions on an exercise. A “superset†is when you perform two sets back to back with no rest in between. A superset … Read More
What are the best exercises to build my chest and how often should I perform them?
It is very common for men to place a lot of attention on their chest routine. Developed pectorals can be esthetically appealing, and may be considered a symbol of strength and power. Typically bench press is the most popular exercise to develop the chest muscles, however, it is not the most effective. Excessive bench press can irritate the rotator cuff … Read More
My lower back and knees bother me when I run or bike, is swimming a good option?
For people with lower back pain or with injuries to their lower extremities exercising in a pool is often the best way to restore muscle strength, endurance, and joint range of motion. Swimming is also an excellent form of aerobic exercise and it is one of the few aerobic sports that emphasizes upper body conditioning while also improving flexibility. If … Read More
Is it true that ceasar salads and sushi are high in fat?
The lettuce and vegetable ingredients in salads are low in fat, it is the salad dressing and the garnishes that you have to look out for. One to two tablespoons of caesar salad dressing can add up to as much as 15 grams of fat. Also beware of garnishes on salads such as nuts and cheese. A mere ¼ cup … Read More
I want to tone up the back of my arms, what is the best exercise for this?
The muscles located on the back of your arms are your triceps. My favourite exercise for this area is Lying Barbell Extensions, (a.k.a. Head-bangers). To perform this exercise sit on the edge of a flat bench firmly holding a weighted barbell (approximately 4-6 inches of space showing between your index fingers). Lie back on the bench and extend your arms … Read More
I want to start on an exercise routine but I am not sure if I have enough time. My blood pressure is high and my doctor has told me that I need to lose weight, how often should I workout?
You will be happy to know that you can perform a balanced exercise routine in only 45 minutes and it only has to be done three times each week. Your workout should consist of three components-cardiovascular exercise, strengthening exercises, and a flexibility routine. The cardiovascular component should be 20 minutes in duration and can be done on a stationary bike, … Read More
I want to get involved in some outdoor sporting activities, what should I do to prevent getting an injury?
Before you pick up that baseball or head out on that hike you need to ask yourself what kind of shape you are in. No one wants to spend their summer nursing a preventable injury! The best way to prevent an injury is to follow a balanced conditioning routine at least three times a week, for just one-hour each time. … Read More
I want to get into shape for summer, should I go on a diet or start doing cardiovascular exercises?
The most effective way to get into shape is through what I like to call “the triangle of health.†The three components of the triangle are healthy eating, cardiovascular exercise, and a balanced strengthening program. Stay away from fad diets or fancy pills claiming to help you lose weight at a fast pace. If you lose more than one to … Read More
I thought I would lose weight by switching from butter to olive oil but nothing is happening, what do you suggest?
Fats and oils are high in calories; in fact they are the most concentrated source of energy in the diet. Fats provide more than twice the number of calories per gram than carbohydrates or proteins. One tablespoon of butter has approximately 100 calories and one tablespoon of olive oil has approximately 120 calories. One tablespoon of butter has approximately 30 … Read More
I sprained my ankle a year ago, what should I do to strengthen my lower leg so I can climb the Grouse Grind this summer.
Three-way heel raises are an excellent sport-specific exercise designed to strengthen your calf muscles, which in turn provides ankle strength and stability. To perform this exercise, place the balls of both your feet on a 2-inch riser or similar object. Start with your toes pointing in and ankles out. Slowly rise onto your toes and hold for 1-2 seconds. Return … Read More