FITNESS MADE FUN AT BOOTCAMP

By Carolyn Cooke, Surrey NowDecember 22, 2011

Michelle Roots, fitness writer, trainer and owner of Core Condition, does a one-handed push-up. She’s offering a new boot camp class in Newton. Photograph by: ADAM KVETON, for Surrey NOW

If you’re contemplating a New Year’s resolution to get back in shape, new classes starting soon can help keep you on track. Michelle Roots, owner of Core Condition, is offering two boot camps, called The Gauntlet, at Wachal’s Martial Arts Academy in Newton. The first option, from noon to 1 p.m., will focus on the core and abdominals, with cardio intervals. The evening class, from 6: 15 to 7: 15 p.m., is a full-body circuit training program. The classes run for six weeks, beginning on Jan. 9, and run two days a week each.

What makes her classes a bit different, Roots said, is that she doesn’t have people do the same exercises over and over. “It’s all about keeping your body guessing,” she said, which also keeps it interesting. Her approach is high-intensity interval training, which is one of the best fitness approaches to burn fat and build strength. “It’s a social thing, too,” Roots noted. She had clients who met at a Burnaby version of her boot camp who struck up a friendship and now go to the gym together.

Roots, who grew up in Surrey, has always been athletic. Her time playing basketball at Kwantlen Polytechnic University paid off when she earned a scholarship to the University of Winnipeg, where she studied kinesiology, and active rehab in particular. Once she finished her studies, she came back to B.C. and started her own business. Aside from doing rehabilitation work with people who’ve been hurt in car accidents, Roots also works as a strength and conditioning coach for some local sports teams and trains people one-on-one. But, she said, she really enjoys the energy and dynamic of groups, particularly classes. “I thought, why don’t I just start my own boot camp?” she said.

While she will push clients to work harder than they will on their own, she stressed her classes are adaptable to all fitness levels. She will show people easier forms of each exercise to suit their fitness level. The value in working with a trainer, Roots said, is “people can’t push themselves.” And yet, she said she makes it fun by constantly changing up the exercises and keeps the music cranked to keep people energized.

For more details and registration info, see www.core-condition.com.

YOU CAN VIEW FULL ARTICLE AT: http://www.thenownewspaper.com/health/Fitness+made+boot+camp/5897347/story.html

ccooke@thenownewspaper.com

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Try these healthy protein-packed pancakes for your Saturday morning breakfast to start the day off right! They are really easy to make, require little ingredients, and taste like you are cheating when you aren’t!!

I like the make them with chocolate protein powder and a sliced banana on top, but you can always use any flavour of protein powder and add mixed berried on top or whatever fruit you choose.

Olive Oil Spray
1/8 Cup Low Fat Cottage Cheese
¼ Cup Egg Whites
1 ½ Scoop Chocolate Protein Powder      
1 Medium Banana, Sliced
1tbsp Sugar-Free Maple Syrup

*** I like to add a tsp of cinnamon, or instead of sugar-free maple syrup try spreading a very light layer of peanut butter on each panacke ***

1. Spray a non-stick pan with oil and set on medium heat
2. In a bowl, combine cottage cheese, egg whites, and protein powder. Use a handheld blender to mix thoroughly. A food processor of magic bullet could also be used to mix it all up.
3. Pour batter into pan. Cook each side for about 2 minutes or until pancake is golden.
4. Top with banana slices or fruit of your choice and syrup.

Nutritional Information:
Calories: 330, Total Fats: 3g, Saturated Fats:0g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 720mg, Total Carbohydrates: 33g, Dietary Fibre: 4g, Sugars: 16g, Protein: 46g, Iron:1 mg

Enjoy!!

Michelle Roots BA Kin, CSCS, PES

INTRODUCING A GREAT NEW DIGITAL CORE TRAINING DEVICE CALLED THE ABDOMETER

Are you looking to tone your core and flatten your stomach? Have you been performing hundreds of crunches or sit-ups each day without success? This new core training device can simplify and improve your core workout!!

Not only is it great for toning up and flattening your stomach, it is also a great rehabilitation tool. If you suffer from chronic lower back pain or are a health professional working with clients suffering from lower back pain; this device makes performing and monitoring core strengthening exercises more simple and effective. It has the roots in a classic therapeutic movement called the “Pelvic Tilt”, which has been a fundamental abdominal strengthening exercise used by rehabilitaiton professionals for years to decrease lumbar lordosis that is commonly associated with lower back pain.

BUY ONE RIGHT NOW!!!!!!

WATCH BELOW TO GET AN IDEA OF HOW IT WORKS:

If you follow trends in the fitness industry I am sure you have heard of the term “functional training”; however, there seems to be a misunderstanding around the purpose and benefits related to performing a strength program incorporating functional exercises.  Traditionally a weight training program involves performing exercises that only target one or two muscles at a time, but functional training exercises work multiple muscle groups or body parts with each movement or exercise.  I would define functional training as exercises that improve strength and efficiency while performing movements directly related to activities of daily living or sport movements.  This form of training is commonly used in the sports conditioning world in order to allow athletes to strengthen their muscles while performing movements and exercises directly related to the movements they perform in their sport.  This even comes down to position specific movements, as different positions in most sports require athletes to be stronger in different planes of motion in order to excel.  Many functional training programs challenge target muscles through different planes of motion, which not only strengthen the target muscles, but also the core and stabilizer muscles supporting the body through these different movements.

A great way to determine the kind of functional exercises you should add to your workout routine is to write down the physical demands of your daily activities.  Even if you just do housework, sit at a computer all day, or cook frequently?  Do you find you have low back or neck pain after a day of performing your daily activities?  This means you should be strengthening your body more “functionally” in order to strengthen your muscles to be able to better support your body through daily duties. Sit down and think of the majority of the movements or activities you perform during the day and create exercises more related to these daily physical demands.  If you are not able to create exercises for yourself, see a personal trainer for at least one session for advice and a training program that is more functionally sound for your specific daily movements.  They will be able to provide you with exercises that can be performed in a gym, at home, or even at your desk during a work day. 

Here are some of the benefits related to functional training:

            1. Increase total body strength

            2. Improve balance

            3. Improve endurance

            4. Improve range of motion

            5. Improve core and joint stabilization

            6. Teaching the body to use all muscle groups in conjuction

                with each other for more efficient movements

 It is very important to ensure you are performing functional training exercises with correct form, because if these exercises are not performed properly they could result in injury.

For more information about functional training exercises to best suit you email: Michelle@CORE-Condition.com

Michelle Roots BA Kin, CSCS, PES

www.CORE-Condition.com

Considering its winter time here in British Columbia, this is a popular time of year for people to fly away to warmer climates for winter vacation.  With 2011 just beginning and New Year’s resolutions in full swing, vacation shouldn’t be the thing to get you back into the bad habits of 2010.  Vacation is often used as a green light to take a break from exercise and indulge in many of the foods you don’t eat on a regular basis; however, this can often lead to gaining regretted pounds and make it much harder to get back to “reality” once you return home.  I am a firm believer of “work hard play hard”; therefore, it is important to make sure you really enjoy vacation and all it has to offer, but the “work hard” principle should still be apparent even while on holiday. 

Below are 5 tips to reduce the amount of damage done and prevent a decline in your health and fitness while enjoying the warmth of the tropical sun:

1.  Research-Do some research before hand and find out if the hotel you are staying at has a gym, pool, or nearby health club that you can access with ease.  If the hotel has a gym, find out what kind of equipment is available or if they offer any group exercise classes that would interest you.  If you don’t want to be trapped in a gym while on vacation try going for a nice run on the beach before sunset or hop in the pool and swim some laps with intervals of relaxing on the side catching some rays.

2.  Pack the Gym with you-if you don’t already have them, purchase some resistance bands before your vacation.  They are lightweight, easy to pack, and versatile enough that between them, your own body weight, and pieces hotel room furniture you can get a quick whole body work out done in the room.  TRX Suspension Trainer’s are also a great piece of equipment to travel with, for more information go to www.FitnessAnywhere.com.

3.  Stay Hydrated-Water is essential to keep you feeling full, remain hydrated, and help replenish fluids lost through sweating in the hot sun.  Many people tend to indulge in more alcoholic or caffeinated beverages while on vacation; therefore, it is even more important to be conscious of your water intake because these drinks can be very dehydrating, especially in warmer climates.

4.  Walk Walk Walk-If you are not able to get in your regular cardio workouts while on vacation, make a valid attempt to try and walk more during your daily activities.  Take the stairs or opt out of the cab or free-shuttle for a nice scenic walk to your destinations.  Try wearing a pedometer and track your steps for the day, 10,000 steps normally burns an extra 400 calories!

5.  Splurge in Moderation-Although it is important to really enjoy good food and drinks while on vacation, this does not mean you need to eat and drink “bad for you” items every hour of every day you are gone.  Try and pick your splurges, if you are going to have dessert, try to have a salad as an appetizer instead of the alternate deep fried option.  Start the day off with a nutritious breakfast and pack healthier snacks to take with you for the day to avoid having to stop for unhealthier options.

For more information about keeping fit while on vacation this winter email Michelle@CORE-Condition.com.

Michelle Roots BA Kin, CSCS, PES

www.CORE-Condition.com

These muffins are a great pre or post workout snack and taste great!!! Try them out….:)

Ingredients

• Non-stick spray oil

Dry Ingredients

• 1 1/4 cup whole grain oats
• 1 cup whole wheat flour
• 2 1/2 tbsp unsweetened cocoa powder
• 1tbsp cinnamon (or spice of your choice)
• 2 tbsp chocolate whey protein powder
• 1 tsp baking powder
• 1/2 tsp baking soda

Wet Ingredients

• 1 large egg
• 1 cup unsweetened applesauce
• ½ unsweetened almond milk or non-fat/skim milk
• 3 tbsp honey
• 2 tbsp olive oil
• 1/2 cup dried cranberries

Instructions

1. Preheat oven to 350°F.

2. Lightly spray a 12-cup muffin pan with oil and set aside.

3. In a large bowl, mix together dry ingredients.

4. In a medium bowl, whisk together wet ingredients.

5. Make a well in the center of the dry ingredients and pour in wet ingredients all at once, stirring just until all dry ingredients are moistened. Stir in cranberries.

6. Portion batter evenly into the prepared muffin cups. Bake 20 minutes or until tops spring back when lightly touched. Cool on a wire rack.

Nutrients per serving:
Calories: 182, Total Fats: 4 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 20 mg, Sodium: 122 mg, Total Carbohydrates: 30 g, Dietary Fiber: 4 g, Sugar: 9 g, Protein:  8 g, Iron 2 mg

 OPTIONS: Instead of cranberries you can add raisins, dark chocolate chips, or almonds etc.  Get creative with them!

It is very common to wake up with stiff muscles the morning after a long day of skiing or snowboarding, especially early in the ski season because your body is not yet adapted to the demands placed on it during these popular winter sports.  Whether you are an athlete or a weekend warrior, it is very important to spend a little time preparing the body for the demands of your sport.  This means beginning a program combining strength, flexibility, and balance training prior to the start of the season and it also means taking the time to warm up prior to and stretch following a day on the slopes.  Properly priming your body in advance will reduce the risk of injury, help you perform better on the hill, prevent fatigue, and lastly, reduce the dreaded muscle aches often experienced the next day. 

Here are some tips to help minimize muscle aches after hitting the slopes:     

1.            Perform a quick warm-up prior to strapping on your board or ski’s.  Doing a few jumping jacks, 10 to 15 squats, 15 hip swings per leg (standing on one leg, swing your adjacent leg forwards and backwards through its full range of motion to stretch out the hips), and 10 arm circles forward and 10 backward, for example.  Try starting with a few green runs to ease your body into the position required and warm up the specific muscles used in skiing and snowboarding.

2.            Stretch immediately following your day of skiing or snowboarding and before you get back in your car and make the drive down the mountain.   Hold each stretch for at least 20 to 30 seconds.  It is important to focus on muscles of the lower body such as the quadriceps, hamstrings, gluts, hip flexors, and calves.

3.            Take a hot bath or shower, or jump in a hot tub to help soothe sore and aching muscles.  This will also help warm you up after a great day of skiing or snowboarding.

4.            Begin a strength and conditioning program prior to ski and snowboard season targeting muscles of the lower body, back, and core while challenging your balance.  The stronger and more stable your body is reduces the risk of injury and increases performance and stamina in the hill.  Muscles will also be less sore following a day on slopes for people who have already exposed their muscles to strain than for people who have done nothing the rest of the year.

For more information regarding proper warm up techniques, strength training exercises, and stretches related to skiing and snowboarding email Michelle@CORE-Condition.com

Michelle Roots BA Kin, CSCS, PES

www.CORE-Condition.com

Well it’s officially January 2011, which means many of you are beginning New Years resolutions, whatever they may be.  The madness of the holidays is behind us along with a reason to indulge in good food and tasty drinks, meaning no more excuses!  Many see the New Year as a blank slate and a time to make a positive change in their lives.  The most common resolutions people make this time of year are related to health and fitness, whether it be to eat healthier, lose weight, or start exercising regularly.  These are all great things and what better way to start a new year than with a new eating and fitness routine improving the way you feel both mentally and physically.  As a fitness professional I often see an increase in gym volume around this time of year; however, one thing I find in common amongst these new years “resolutioners” is that they try to do too much too soon.  One of the main reasons why people do not stick to their fitness resolutions is because they do not see the results they want soon enough and they become discouraged, bored, and lose that motivation they had the day of their first workout of the year.

Here are some tips to stick with New Years resolutions:

1.) Set realistic, achievable goals for fitness or weight loss.  Do not go to the gym the first day and run on the treadmill until you pass out, those who have not been exercising regularly should try going to the gym 2-3 times per week and work up from there.  It is realistic to aim to lose ½ to 2 pounds per week with healthy eating and regular exercise.  Use the SMART technique to map out your strategy for success:

S-Specific-Define exactly what you want to achieve and write down as many details as possible.

M-Measurable-Decide how you are going to track your progress.

A-Adjustable-Have a back-up plan in case you have to make changes in your workout or eating routine due to a holiday or busy schedule etc.

R-Realistic-Make sure the goal is realistic to you and attainable within your time frame and lifestyle.

T-Time-Based-Set a deadline, but remember this is a lifestyle change and the best way to make this change is to take your time.

2.) Join a group exercise class or find a workout partner so you are more accountable for your workouts.  Build a support system for yourself by making your goals public and surround yourself by people who will be supportive and help you work towards your goal. 

3.) Make it a lifestyle change, not an obsession.  Schedule in your workouts at the beginning of the week like you would any other appointments, but do not get discouraged if life gets in the way and you miss a workout.  Make-up the workout the next day and get right back on track.  You will begin to feel the benefits of regular exercise and eating healthy, it becomes addictive and much easier to stick with if the change is made gradually.

Email Michelle@CORE-Condition.com for more tips on setting realistic fitness goals and how to stick with them.

Michelle Roots BA Kin, CSCS, PES

www.CORE-Condition.com

“Core” has been a very common buzzword in the fitness industry over the past few years and is made up of the muscles of the low back, hips, abdominals, and pelvic floor.  The core helps support the spine and provides stability and balance to the body when performing daily activities, working out, or in sport specific movements.  This article will introduce you to one of my favourite exercises, known as the plank.  Not a lot of space or equipment is required to perform this exercise so there are no excuses as to why you can’t give it a try.   A lack in core strength commonly results in low back pain; therefore, to prevent injury and improve core strength and stability try doing the plank at least once a day.

 How to do the PLANK:

1.) Begin the exercise on by lying on your stomach with your legs straight and elbows and forearms underneath your chest.

2.) Move into the plank position by lifting up into a bridge, balance on your toes and forearms with the head relaxed and eyes looking at the ground.  The torso should be straight with an imaginary line running from the ears to the toes, the back should be flat and hips should not be sagging towards the ground.  Squeeze your abdominal muscles and suck your belly button in towards your spine to ensure you are recruiting the abdominal muscles correctly.

3.) Hold the plank position as long as possible and the exercise is over once proper form is lost and there is no longer a straight line from the shoulders to the feet.  Beginners should try doing this exercise in front of a mirror so you can watch form be sure to get the most out of the exercise.

 Begin timing the exercise once you have moved from the ground into the plank position and the timer is stopped once form is lost and you are no longer able to maintain a flat back.  I recommend beginners start by trying to hold the plank position for 10 seconds and then gradually increase the time as you feel comfortable.  

Perform the plank every night before bed and begin to feel your core strength and stability improving.  It’s very rewarding to challenge yourself and feel your strength improve by the length of time you are able to hold the position.  Give it a try tonight!!

 More questions about the plank? Email Michelle@CORE-Condition.com

Michelle Roots BA Kin, CSCS, PES

www.CORE-Condition.com

Countless hours in the office staring at a computer screen can really be taxing on the body, causing headaches, neck pain, back pain, and undue discomfort throughout the day.  In this article I’m going to point out some great exercises you can do to help avoid or relieve neck and back discomfort without standing up from your chair.  Getting up and moving around for about 5 minutes for every 1 to 2 hours of sitting is recommended; however, if the madness of the job has you glued to your chair, these exercises will help to relieve any aches and pains that are brought on by the postural compensations related to long hours of sitting.  A great idea is to try and do an exercise while you are on the phone or waiting for the phone to be answered on the other end.  In order to remain as productive as you would like to be at work it’s important to be comfortable, but if you are cross eyed from staring at a bright computer screen, have a pounding headache, and are constantly suffering from neck and back discomfort you will not be able to focus all of your attention on the task at hand.  Take some time out for you, feeling better will result in increased productivity and job satisfaction overall.

Here are a few exercises to get you started:

1.) Neck Stretch-sit up straight, relax your shoulders, and tilt your head to the side bringing your ear towards your left shoulder.  You should feel a stretch in your right upper trapezius muscle, which sits right on the top of your shoulder.  Hold this stretch for 25 to 30 seconds and perform twice on each side. 

2.) “Squeeze the Pencil”-pull your shoulders down and back as if you were trying to squeeze a pencil between your shoulder blades.  You should feel your upper trapezius muscles (as mentioned above) relaxed and the muscles between your shoulder blades working.  Hold each “squeeze” for 5 seconds and repeat for 10 repetitions. 

3.) Upper Back Stretch-extend your arms in front of you and grab your right wrist with your left hand.  Pull your arms forward while rounding out your upper back, releasing tension between the shoulder blades.  Hold for the stretch for 25 to 30 seconds and repeat twice on each side.

4.) “Reach for the Sky”-interlock your fingers and reach your arms straight up over your head, locking out your elbows.  Try to pull your arms as far back over your head as you can without discomfort and hold for 25 to 30 seconds, repeating twice.

5.) Low Back Stretch-sit up straight and place your left arm behind your left hip.  Gently twist to the left using your right arm to pull you further into the stretch, hold for 25 to 30 seconds on each side.

For more information about how to create an ergonomically friendly work space email Michelle@CORE-Condition.com

Michelle Roots BA KIN, CSCS, PES

www.CORE-Condition.com

Whether you want to admit it or not, it’s time to face the reality that December has rolled around again.  This means long hours of shopping and Christmas parties galore, leading to many “excuses” to get out of your workout routine and cheat on your diet.  If anyone feels like me, the year has flown by and it seems there is a lot that needs to be done and very little time to do it in.  If you have been good all year you don’t want to let the stress and temptations of the holiday season sabotage your healthy eating and hard work in the gym.  I am a firm believer of the work hard play hard philosophy, but understand you have to do the hard work (work out/healthy eating) to earn your right to play hard (indulge on December treats and beverages).  Braving the crowds of the mall and the smells of the food court can be a recipe for failure, but if you are prepared with these few simple tips you can avoid the lure of fast food and keep your focus on the task at hand, SHOPPING!

1. EAT BREAKFAST

Try to eat a healthy breakfast that includes fibre to keep you feeling full and protein to give you energy to tackle the mall at full force.  My favourite breakfast is fibre 1 cereal or granola with yogurt or milk and frozen berries.

2. PACK A WATER BOTTLE

Pack a water bottle with you to make it easier to stay hydrated.  Many people mistake dehydration for hunger, if you have a water bottle with you it is less likely you are going to head to the food court and grab a high calorie soda or sugary drink.  If you don’t want to carry around a full water bottle, take an empty one with you and when you get thirsty fill it up in a water fountain in the mall.  Sit down and have a drink of water then assess your appetite, if you are still hungry after drinking some water it might be time to seek nourishment.

3. PACK HEALTHY SNACKS

Pack some healthy snacks of fruit or veggies, trail mix, protein bar, granola bar, or a 100 calorie snack pack to keep you away from the food court as long as possible.  This will keep you energized and focused on shopping without having to stop to feed a growling tummy.            

4. WALK IT OFF

If you had to break down and grab a bite to eat at the food court, take the next leg of your shopping trip to pick up the pace of your walk in order to burn off a few extra calories.  Avoid taking the escalator and walk up the stairs, or try heading back to the car to drop off some bags to add a few more steps to your shopping trip. 

HAPPY HOLIDAYS!

For more healthy eating and fitness tips email Michelle@CORE-Condition.com

Michelle Roots BA Kin, CSCS, PES

As the winter drags on and the days get colder, the sound of the alarm clock in the morning becomes more and more irritating and dreaded by everyone.  The instant reaction is to hit the snooze button, roll over, and try to enjoy the last few minutes under the warmth of the comforter.  A great way to get a jumpstart on your day, kick-start your metabolism, and boost your energy is to avoid the snooze button and do a quick little workout.  Before you eat breakfast or have your morning shower, take about 10 minutes to get your body moving and you will feel more energized all day!  Many complain they have no time in the morning to do anything but get dressed and leave the house, but you can do this workout in your pyjamas and your don’t even need to put on shoes.  Tomorrow morning try waking up 10 minutes earlier to help improve your health and fitness level, clear your head, and prepare for the busy day ahead.

Complete this routine by moving through the exercises without a break.  Depending on how much time you have, perform the routine 1 to 3 times up to 6 days per week.

Warm-Up

• High Stepping-Bring alternating knees up to waist level for 1 minute
• Torso Twist-Stand with feet shoulder width apart and gently twist your torso from side to side.

Routine

1.)  Jumping Jacks                               50

2.)  Body Weight Squats                    20       

Stand with feet shoulder width apart and sit into the squat until your thighs are parallel to the floor, ensure your knees do not extend beyond your toes.

3.)  Alternating Forward Lunges        20

Step forward with one leg and perform a lunge until your front thigh is parallel to the floor and both knees are at a 90 degree angle.  Push off your front leg, bringing your body back to an upright position and repeat with opposite leg.

(Alternate the next 2 exercises and perform each 3 times before moving to exercise 6)

4.)  Plank                                             10 Seconds

With chest facing floor and back held straight, prop yourself on forearms and toes, engaging your abs and glutes.  Hold your body stable with back straight for 10 seconds.

5.)  Mountain Climber                         10

Move into a push-up position on your hands and feet with elbows and legs straight.  Engage your abs and gluts to stabilize your body while raise 1 knee up to your chest at a time.

(Alternate the next 2 exercises and perform each 3 times before moving to exercise

6.)  Push-Ups                                      5

Either perform on your hands and toes, or for those just starting out perform off of your hands and knees.

7.)  Burpees                                         5                             

Begin in a squat position with your hands on the floor, kick your feet back into a push up position, jump back into the squat position with your hands on the floor, then bring your body to standing upright position and repeat as fast as possible.

8.)  Triceps Dips                                  10

Sit on a chair, the couch, or side of the bed and begin with hands next to hips.  Lift onto your hands and bring your hips forward, then lower your hips down (close to the chair) until your elbows are at 90 degrees, raise back up and repeat.

If you have any questions regarding proper form in each exercise email Michelle@CORE-Condition.com.

Michelle Roots BA Kin, CSCS

www.CORE-Condition.com

Click on the link below to view Michelle’s feature in a fitness blog based out of London, England. 

http://www.getfizzycal.com/search/label/femme%20fizzYcaL

Now that we have had the first snowfall of the year and the temperature has dropped drastically, reaction of most people is to go into “hibernation mode”.   It seems the closer we get to Christmas and the colder the weather becomes, people just want to curl up in front of the TV, take more naps, or start baking (and of course eating) those Christmas goodies we all love so much.  With all of these exciting activities to keep you occupied, it seems exercise begins to fall further and further down the list of priorities and any excuse in the book becomes good enough reason to skip out on a workout.  I have heard them all!

Once the days get shorter and the temperatures plunge many people complain of feeling the “winter blues”, which consists of symptoms like lack of motivation, fatigue, low energy, feelings of slight depression, and the cravings for comfort type foods that are not necessarily the healthiest of choices.  Exercise is a great way to help avoid these feelings because not only does it help maintain healthy body weight, it could also be used as a great stress relief and the “feel good” benefits of exercise can be felt for a few hours after a workout to keep you “feeling good” for longer. 

Ideas to keep up with your workouts throughout the winter:

• If you are one of the brave individuals who continue exercising outdoors throughout the winter, be sure to do a proper warm-up beforehand, wear appropriate clothing, and beware of ice or slippery surfaces.
• When the cold weather get’s to be too much, try finding a new indoor fitness class such as yoga, spinning, or a boot camp.  Sign up with a friend to help you stay motivated and hold each other accountable to attending regular classes; this also makes it more fun!
• If you are not one for going to the gym to put some miles on the treadmill or lift weights, try a workout DVD or book a session with a personal trainer who can set you up with a program you can perform in your own living room with very little equipment.

To avoid unwanted weight gain and stay healthy over these winter months be sure to stick to a regular exercise routine.  If you are having trouble finding time in your busy schedule, don’t use this as an excuse, you can always break your exercises into short 10-minute bouts throughout the day.   The idea of taking a “break” from your exercise routine and starting up again in the New Year will just make it more difficult to find motivation and get back on track. 

For more information about ways to stay fit through the winter email: Michelle@CORE-Condition.com

Michelle Roots BA Kin, CSCS

www.CORE-Condition.com

Watch this video of the girls training their hearts out to prepare for the upcoming season. 

Nice work girls!!! It will all pay off soon enough

Michelle

Turn up your speakers!!!

Check out a highlight video from Kwantlen men’s and women’s basketball pre-season on-court conditioning. 

They worked very hard and it’s all going to pay off this season.

GOOD LUCK EAGLES!!!!

Try adding skullcrushers to your next work out to increase strength in your triceps and shoulder stability!! Challenge your core and lower body isometric strength by performing the exercise on a stability ball. 

If you’re not comfortable with the stability ball, begin by performing skullcrushers on a bench first.

Find and “like” CORE Conditioning on Facebook for consistent fitness tips and updates.

www.Facebook.com/CORECondition

Check out the kind of things yo can do with a little “CORE Conditioning”

Michelle

Single Arm Dumbbell Chest Press on Stability Ball

This exercise is great for developing unilateral chest strength and shoulder stability. Performing this exercise on the stability ball requires and helps to develop core stability and lower body isometric strength and stability. If you are not quite comfortable with the ball yet, feel free to begin by performing this exercise on a bench first, then move to the ball when you feel ready.

Click on the client testimonials tab and see what other clients have to say about their experience training with CORE Conditioning.

Thanks to all the clients who took time out of their busy schedules to add to my website and show their appreciation. Remember it’s the combination of the CORE programs you perform regularly plus your hard work and determination that has helped you reach where you are today.

Remember…….

”ABILITY IS WHAT YOU’RE CAPABLE OF DOING. MOTIVATION DETERMINES WHAT YOU DO. ATTITUDE DETERMINES HOW WELL YOU DO IT.” Lou Holtz

TRAIN FOR LIFE AND BE READY FOR ANYTHING!!

Michelle
Director, CORE Conditioning

Michelle took part in the NCCP Club Coach Olympic Weightlifting Technical Course this past weekend in Vancouver, BC.  Two, eight hour days of learning and perfecting proper technique in Olympic weightlifting exercises such as the clean and jerk, the power clean, the snatch, and the back squat, for example. 

Check out these videos of Michelle in the last day of the course performing a clean and jerk with 37 kilos and 40 kilos as part of a mock Olympic weightlifting competition.

Core Conditioning would like to wish the SurDel Sting U-11 Select team good luck in their upcoming tournament in Minneapolis, Minnesota next week!  The girls will be participating in the USA cup, a tournament that sees 12,000 players from 22 different countries.  Needless to say the girls will be facing some serious competition; however, they have been training very hard to prepare for this challenge and we have full confidence they will do amazing!!

Girls this is when all that hard work, sore muscles, and sweat really pays off!! If you can survive the infamous “box of death EXTREME” you can survive anything.  Great work over the past month girls, you trained your hearts out so now bring home that CUP!!!

Follow the Sting’s progress on their team website at: http://www.eteamz.com/surdelsting/index.cfm

USA Cup Website:

http://www.usacup.org/fun-stuff/archive_surdel_sting.stm

We are happy to announce that Michelle has been hired on as the official strength and conditioning coach for the Kwantlen University Eagles Men’s and Women’s Basketball teams for the 2010-2011 season.  Michelle will be working with the teams through the summer and into the winter creating and overseeing their off-season, pre-season, and in-season conditioning programs.

http://www.kwantlen.ca/athletics.html

CORE Conditioning would like to congratulate Renee Reiss for completing The Ride To Conquer Cancer this weekend.  Renee is the first CORE client to attempt and complete this amazing achievement! 

Renee and her “Carebear” teammates rode from Surrey, BC to Redmond, Washington in two days to raise money for the BC Cancer Foundation.  All of her hard work and commitment to her training allowed her to be successful in this remarkable feat. 

Renee, CORE Conditioning was glad to be a part of your training and preparation for the ride and we are very proud of your accomplishment!

YOU GO GIRL!!!!

We asked Surrey certified strength and conditioning specialist Michelle Roots of Core Conditioning to review the Bar Method. Here’s what she said:

Pros: Efficient strength-training exercise that tones without adding bulk.

“It’s almost like a hard-core version of Pilates and yoga — a hard-core strengthening class,” Roots said.

Cons: Cost. At $195 for an unlimited one-month pass and $22 per drop-in class, this is in line with higher end yoga and Pilates classes in Vancouver.

How it works: Traditionally people wanting to tone and sculpt lean muscles would do high- repetition and low-weight exercises, Roots said. Those wanting to lengthen their muscles would take yoga or Pilates. The Bar Method combines both.

Holding a muscle contraction through high repetitions recruits deep muscle fibres not often stimulated in traditional cardiovascular exercise and weight- training programs, Roots said. “Muscles are still stimulated because they are forced to work, but you are not focused on creating tears in the muscle fibres, which is how muscles gain size and bulk in traditional strength-training exercises.”

The idea behind the “shaking” while holding each pose is to recruit deep muscle fibres, which increases strength further and makes these once “sleeping” muscle fibres available to burn fuel and boost metabolism throughout the day, Roots said. Following each exercise with a stretch promotes muscle lengthening because the muscle is very warm after being worked maximally.

Cautions: “Because it’s low impact, I think it’s fairly safe, and it’s a good idea for people who do have joint problems and can’t go for a run or have knee pain when they do squats,” Roots said.

jennylee@vancouversun.com

You can now follow CORE Conditioning on Twitter for daily informative tips and updates!
If you are not on Twitter, simply watch the live feed on our homepage each day for all the fitness and health tips.

Twitter address: CORECondition

If you don’t have the time to make regular appointments with a personal trainer due to a busy schedule, excessive travel, or you are not located in the lower mainland; CORE Conditioning now offers ONLINE TRAINING.  This option is designed to cater to those clients who are seeking guidance and assitance towards meeting their fitness goals, but are not able to meet one-on-one regularly with their CORE trainer.

See the SERVICES/LOCATIONS tab for more information

Watch Michelle as the Fit Tips Girl on the Channel 11 Global Morning News weekday mornings at 6:50am!!

Click on the link to view the fit tips online:  http://www.canada.com/globaltv/bc/morning_news/fittip.html