Optional: 1 Scoop Vanilla (Chocolate would work also) Whey Protein Powder
Optional: ¼ semi-sweet dark chocolate chips or Cocoa Powder
Optional: 1 Tbsp Honey/Agave

Put rolled oats in a food processor and mix until you have a flour-like consistency. Add the rest of the ingredients and mix until a rough dough is formed.

(If you don’t have a food processor, no worries just keep it “oldschool” and mix it in a large bowl with a wooden spoon:).  This is how I mixed it!)

Test dough to see if it will hold a ball. Add water to the dough if it is too dry.  Make dough into small balls and place in fridge.

For One Ball (Without Options) = 71 calories, 3.0g Fat, 9.7g carbohydrates, 2.1g protein, 0.7g fibre, 26mg sodium.

When I make these, I add 1 scoop of vanilla protein powder to increase the protein content and I also grind up ¼ cup of dark chocolate chips until close to a powder and throw that in the mix also.

Another option is substituting maple syrup with honey or agave nectar.

Get creative with these and see what you can come up with! Let me know what you come up with!

These are a great snack when you need a little energy boost or need to curb a sweet craving.

YOUR CHALLENGE: Make these and try not to eat them all in one sitting! Remember healthy options are good, but not if you eat too many of them! They will keep in the fridge for about a week

ENJOY!

Michelle Roots BA Kin, CSCS, PES
www.CORE-Condition.com

Introducing Swiss Ball Mountain Climbers:

Where does it Work? 

The criss cross pattern triggers the small muscles that stabilize the back called the multfidi, the deepest corset-like abdominal muscle, the TVA, as well as the muscles that make the torso twist, the obliques.  If you perform the most challenging version of this exercise with your hands on the ball (instead of forearms) the shoulder stabilizers are also targeted, especially when one knee lifts off the floor, placing more stress on those stabilizers.

Here’s how you Do it Properly:

1.  Begin with forearms on the ball and toes on the floor; to make it more difficult place your hands on the ball with arms straight and toes on the floor (push up-like position).  The body should appear to be in a straight line from your neck to your ankles.

2.  Raise your right foot off the floor and slowly bring your right knee up towards your left elbow and return back to the floor, that’s one rep.  Next raise your left knee up towards your right elbow and continue to alternate until you’ve done 10-12 reps.

Form Check:

• Be sure to maintain that straight line from neck to ankles throughout the entire exercise and avoid “caving” of your lower back or shoulder blades.
• Do not hold your breath! Squeeze your abdominal muscles and if done correctly you will feel your lower abs engaged and will be breathing easily and calmly
• STOP THE EXERCISE IF: you feel pain in your lower back or shoulders, or you feel the exercise more in your upper abdominals than lower abdominals.
• If you find you are not able to hold the body stable, begin by placing the ball in a corner or up against the wall to reduce the degree of instability.

 Here is a video of how to perform a mountain climber on a bench, which is an easier version of swiss ball mountain climbers.

 

Email Michelle@CORE-Condition.com or visit www.CORE-Condition.com for more information about more of my favourite exercises!

Michelle Roots BA Kin, CSCS, PES

Give this program a try at the gym tonight!

Walk/Run Treadmill Interval Workout

Time                           Speed                        

0:00-5:00                     3.5                              

5:00-10:00                   4.0                              

10:00-12:00                 6.5                              

12:00-13:00                 3.5                              

13:00-15:00                 6.5                              

15:00-16:00                 3.5                              

16:00-18:00                 6.7                              

18:00-19:00                 3.5                              

19:00-21:00                 6.7                              

21:00-22:00                 3.5                              

22:00-24:00                 6.8                              

24:00-25:00                 3.5                              

25:00-27:00                 6.8                              

27:00-28:00                 3.5                              

28:00-30:00                 7.0                  

5 Minute Cool Down  3.0

Feel free to increase or decrease the speeds as you feel necessary; just make sure you’re challenging yourself!

Here is a link to an article I wrote about the benefits of high intensity interval training: http://www.core-condition.com/quick-tips/fitness-buzzword-explained-what-is-hiit-why-is-it-so-good/

Email Michelle@CORE-Condition.com for more information about interval training and all of it’s amazing benefits!

Michelle Roots BA Kin, CSCS, PES

Here are some quick changes you can make to start losing weight and living healthier today:

1. Get Active: Add exercise into your daily routine at least 3 to 4 times per week for a minimum of 30 minutes each.  If you are an “exercise rookie” start with a long walk and work your way up to more vigorous exercise.

2. Replace Junk with Wholesome Foods: Eat more fruits, vegetables, and whole grains instead of processed junk food such as potato chips, sugary snack bars, and refined white flour products (eg. White bread/pasta).

3. Lose the Booze: Alcohol is very high in calories, has no nutritional value, and tends to lead to bad food decisions that could be diet sabotage.

4. Replace Soda and Fruit Drinks with Water: Eliminate fruit drinks and soda from your diet and become obsessed with drinking more water throughout the day (at least 8-10 glasses).  Water helps suppress appetite and keeps the body hydrated and functioning properly. 

5. Reduce Sugar and Articifial Sweetners: It is very hard to completely eliminate sugar, but in order to lose weight it’s very important to try and minimize consumption of refined sugar.  Avoid Splenda, NutraSweet, and Equal and use organic Stevia instead.

6. Watch Portion Sizes: Even if you are eating a “healthy salad” if you eat too much then it defeats the purpose because the calorie intake still becomes larger than it should.  Try eating off of a smaller plate or if you are eating at a restaurant, portion out how much of your meal you are going to eat right when you get it to avoid overeating.

8. Eat Protein: Be sure to get a protein source at every meal, including breakfast!

Start following these tips tomorrow and notice your body start to change very soon!

Email Michelle@CORE-Condition.com for more information about how to kick start your metabolism and begin to live healthier right now.

Michelle Roots BA Kin, CSCS, PES

www.CORE-Condition.com

Let’s break down the positives and negatives for using each form of resistance training:

Free Weights

Pros:                     

-activate stabilizing muscles as well as the targeted muscle to build whole body strength

-allow an exercise to go through a full natural range of motion and you can mimic movements more functional to real life movements

-Can be used for a variety of exercises for the entire body, so you don’t have to move from machine to machine

-burn more calories because you are working more of your body in each exercise

Cons:                 

 -Hard to learn for beginners because they require base strength, skill, and coordination to perform exercises with proper form

-Injury risk is higher because there is not a fixed path to push a weight into and there is also risk of dropping weights if you are lifting heavy

-When using machines you know exactly what muscles you are working, but there are so many options with free weights this could lead to confusion about where to start

Machine Weights

Pros:              

-Provide support to the joints and body when performing exercises, which is good for beginners, people rehabbing injuries, or those wanting to lift heavy weights without access to a spotter

-easy to use because they are on a fixed path and usually have diagrams and instructions available right on the machine

-less intimidating because you know exactly what muscles you are working and that you are doing the exercise correctly

-take less time to change weights than working with free weights

Cons:          

-burn less calories because they are to supportive on the body and you are only working the targeted muscle, making them less functional

-Limited because only one or two muscle groups can be worked per machine so in order to do a full body workout you have to move through multiple machines

-more difficult to work uni-laterally, meaning one arm or one leg at a time, which will help pin-point and reduce weaknesses

With resistance training, programs can be created involving many different types of tools.  This could include free weights, machines, body weight, tubing, suspension trainers, or medicine balls, for example.  When looking to create a resistance training program specific to you, consider your specific goals, experience level, and equipment available to you in order to create the best workout for you!

Email Michelle@CORE-Condition.com for more information on what form of resistance training will be best for you.

Michelle Roots BA Kin, CSCS, PES

www.CORE-Condition.com

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

twitter@carolyncooke1

© Copyright (c) Surrey Now

This time of year is a popular time for people to be setting new year’s resolutions to get healthy or lose weight; however, the key is setting yourself up for success to stay focused long term (making it a habit) on reaching the goals you set out for yourself.

Here are 3 ways to make exercise a habit:

1. Set One Easy, Specific, and Measurable Goal- choose only 1 goal, write it down, be specific, do not choose a goal you will not achieve or come close to within the first month, and make it measurable (use numbers when choosing length of a run, number of push ups you want to be able to do, or number of inches you want to lose etc.)

2. Log Progress Daily and Report to Others- immediately log your workout after completing it each day and you will begin to see your progress as you get stronger, faster, etc. Reporting to your online blog, an online forum, spouse, friends, or co-workers each morning who know your goal will help hold you accountable and keep you truckin’ towards that goal.

3. Add Motivation as Needed- If you miss 2 or 3 consecutive workouts you need to look at why and possibly add a new motivator. This means new rewards, more public pressure, join a new fitness class or sports team to keep things interesting and keep you working towards your goal.

January is a great time to get started! While you sit and read this article take a minute to write down 1 goal you want to achieve in January and how you are going to achieve it.

View my article about setting SMART Goals here: http://www.core-condition.com/quick-tips/setting-new-fitness-goals-make-sure-they-are-smart-goals/

Email Michelle@CORE-Condition.com for some help with goal setting or how to reach your goals.

Michelle Roots BA Kin, CSCS, PES

www.CORE-Condition.com

My Advice:

Occasionally life does get in the way and we are not able to make it to the gym; however, this does not mean you can’t find at least 10 to 20 minutes in the day to do some exercise.  This article is directed towards those who can only hit the gym for a short period of time, but put it off because “it won’t even be worth it”.  Or how about those of you who have a treadmill at home that is currently acting as a coat hanger or is nicely decorated with garland and Christmas balls because you don’t have time to use it? 

A common misunderstanding is that you must workout for at least an hour and must sweat buckets otherwise it’s not worth it.  WRONG!  If you use 20 minutes wisely you can actually be very productive and get in a great workout! Here’s an idea how:

Michelle’s 20 Minute HIIT:

(HIIT=high intensity interval training)

0-5mins           Warm-up, jog (level 5.5-6.5)

5-10mins         Sprint for 1 min (level 8.5-10.0) & jog for 30 seconds     (level 6.0-6.5)

10-15mins       Sprint for 30 seconds (level 9.0-10.0) & hop off to sides for 10 seconds

15-20mins       Cool-Down, jog (level 6.0-7.0)

Note: this is an example of a moderate to advanced treadmill workout, but it can also be adapted for walking or jogging at slower paces.  Work within your limits and at speeds you are able to handle, but be sure you are pushing yourself during the “sprints” to a speed barely sustainable to your fitness level. 

More information on HIIT training here: http://www.core-condition.com/quick-tips/fitness-buzzword-explained-what-is-hiit-why-is-it-so-good/

Email Michelle@CORE-Condition for more ideas for quick workouts or more information about interval training (HIIT).

Michelle Roots BA Kin, CSCS, PES

www.CORE-Condition.com

Pricing:  

1 class per week (6 sessions) $102.00 + HST = $114.24

2 classes per week (12 sessions) $180.00 + HST = $201.60

CLICK HERE To Sign-Up Online

 CLASSES START JANUARY 23, 2012 TO GET STARTED ON NEW YEARS RESOLUTIONS!!

“TRAIN FOR LIFE AND BE READY FOR ANYTHING!”

CLASSES WILL BE HELD AT WATCHAL’S ACADEMY (www.watchalsmma.com)

ADDRESS: 1A-8285 132cnd Street, Surrey, BC (132 & 82cnd)

If you have a loved one who is a fitness fanatic or is going to be starting a new fitness regimen in the New Year, here are some great gift ideas they will love.  These are items I use on an almost daily basis to keep fit and highly recommend everyone add them to their “fitness toolbox”.

TOP TWELVE GIFT IDEAS (Things I can’t live without):

1.  GymBoss Interval Timer – Available online for $19.95 and has many great features for timing workout intervals during cardio, strength, boxing, or circuit training etc.

2. TRX Suspension Trainer – Great piece of equipment to perform body weight and core exercises, also packs up small for those who travel a lot.  Available for $199.95

2.  Skipping Rope – Very cheap and easy to cart around.  Skipping is one of the best forms of cardio training for burning lots of calories fast!

3.  Heart Rate Monitor- Monitor exercise intensity and ensure you are keeping within your target heart rate throughout a workout, some also count calories burned.

4.  Stability Ball –Great to keep at home or the office to sneak in a quick workout (they come in 3 sizes 55cm, 65cm, and 75cm). 

5.  Apple IPod Nano- Small and light weight with a built in clip, so you can clip it onto your clothes and not worry about it during your workout.

6.  Yoga Mat-Great to have for home workouts or to take with you to any yoga or boot camp class that is starting up in the New Year.

7.  Doorway Pull Up Bar-Attaches to most doorways inside or outside and they are great for building upper body strength during at home workouts.

8.  Resistance Band Set- A good take anywhere fitness product and can provide a great full body workout for someone at any fitness level.  They come in many different tension levels anywhere from extra light to super duper heavy, so anyone can make use of them.

9. Push Up Handles- Push ups are essential to any strength training program and these handles allow for full extension range and put less strain on the wrists.

10. Medicine Ball- Available in a range from 3lbs to 25lbs and are great to keep at home for full body and core workouts.

11. Foam Roller – Anyone who works out on a regular basis get’s tight and sore muscles at some point.  This little gem is great for self massage and myofascial release of tight muscles!

12. LuLuLemon – My favorite brand of workout clothes and I think if you have nice workout clothes, you are more motivated to hit the gym to show them off! Whether it is a piece of clothing or a gift card, any avid gym go-er will enjoy the gift of Lululemon

Email Michelle@CORE-Condition.com for more great fitness gift ideas.

Michelle Roots BA KIN, CSCS, PES

 www.CORE-Condition.com

If you are organized and already have all of you Christmas shopping completed, then good for you! For the rest of us busy bodies with large shopping lists and never ending to-do lists, take note of these tips to still burn some calories while doing your holiday shopping.

Here are some ways to make your next trip to the mall a workout:

1. Before leaving for the mall put on  a comfortable outfit and some walking shoes.  Before you begin shopping or buy anything make yourself walk the entire length of all the floors in the mall back and fourth until you’ve passed all the stores.  Make a list of gift ideas and things you want to get then make your plan of attack.  This will not only make you more productive in your shopping, but will also get your metabolism revved up to burn off those holiday indulgences.
2. Carry a pedometer with you and try to make a goal number of steps for each shopping trip, trying not to leave the mall until you have reached your goal. 
3. Avoid elevators and always take the stairs (yes up and down!)
4. Carrying heavier items of 25lbs or more up a flight of stairs is considered “vigorous activity” by the Centres for Disease Control and Prevention, so carry your purchases around the mall or stores instead of pushing them in a cart.  If you have to take a cart be sure to return it back to the front of the store after loading up your car to burn a few extra calories
5. Park a little bit further away from the mall and power-walk from your car to the mall to get your heart beating
6. If you are shopping solo pop some headphones in your ears and listen to some upbeat music.  This will get you walking faster and keep you in a good mood for shopping

It is imperative you:

            *Stay hydrated

            *Avoid the food court and pack healthy snacks with you

            *Walk with a purpose to keep heart rate up and burn more calories

Email Michelle@CORE-Condition.com for more ways to avoid packing on the pounds this holiday season.

Michelle Roots BA KIN, CSCS, PES

www.CORE-Condition.com

The definition for the word metabolism as found on Wikipedia is as follows: “the set of chemical reactions that happen in living organisms to sustain life. These processes allow organisms to grow and reproduce, maintain their structures, and respond to their environments”. Huh? Basically, metabolism ishow many calories your body burns in a day to do what it does everyday. Whether you are eating, drinking, sleeping, or cleaning, your body is constantly burning calories to keep you going.

Basal Metabolic Rate: this is the speed of your metabolism (amount of calories you burn) without doing any activity, even just lying on the couch all day. This is normally anywhere from 1,200 calories a day and up.

What determines the speed of my metabolism?

Body composition greatly determines the speed of your metabolism, meaning the amount of muscle you have versus the amount of fat. Muscle uses more calories to maintain itself than fat, hence an increased metabolism for those with a higher percentage of muscle mass than body fat. Metabolism is also affected by the way you eat. For example, those who go on calorie-reduced “diets”, their metabolism will actually slow down in order for the body to survive (the body thinks it’s starving). Those who eat smaller meals more frequently tend to a have higher metabolism and burn more fat than those who “diet” and consume less calories each day. Type of exercise also affects metabolism, for example, performing resistance training to increase lean muscle tissue combined with a few sessions of high intensity interval training will have a greater long term and short term affect on metabolism than performing long bouts of steady state cardio (walking, jogging, cycling). Other factors could also include genetics, body type, and age.

Tips to increase metabolism and turn your body into a fat burning machine!

 
• Eat smaller meals more frequently. This means no “dieting”! Eat a diet that is low in fat, higher in protein, and lower in complex carbohydrates. The average person should aim to eat at least 5-6 times per day shooting for 3 small meals with 2-3 snacks in-between at similar times each day.
• Eat within 15-30 minutes of waking up in the morning. Even if you are not hungry EAT BREAKFAST! The metabolism goes to sleep while you are asleep, so eating something first thing in the morning tells your body you are awake and to start burning calories.
• Don’t be afraid of lifting heavy weights. In order to gain muscle mass and decrease body fat percentage you must lift weights heavy enough to challenge the body. Performing 20 reps of an exercise with little 3lbs dumbbells will not get the job done. Ladies this means you too!
• Perform short bouts of intense cardio instead of long steady state cardio. Don’t get me wrong, steady state cardio training is still a good way to burn calories and decrease fat, but I am a firm believer that performing short bouts of intense interval training burns more fat and keeps the metabolism burning up to 24-48 hours after a workout.

Email Michelle@Core-Condition.com for more information about how to increase your metabolism and be more productive in the gym.

Michelle Roots BA Kin, CSCS, PES
www.CORE-Condition.com

Movers:           large muscles that are responsible for moving the body through all planes of motion (hence the name“movers”)

Stabilizers:       muscles responsible for holding everything in place while the body is moving to prevent injury.

The three main stabilizer complexes in the body are located in the trunk, hip, and shoulder; this article is going to focus primarily on the importance of hip stabilization. 

When I speak of the hip stabilizer, the muscle I am referring to is the gluteus medius.  This muscle in the hip joint is responsible for maintaining proper biomechanical function of the lower body during walking and running in order to prevent injuries at the hip, knee, and ankle.  Poor alignment of the pelvis due to weak hip stabilization during these actions can lead to compensation from other muscles creating muscle imbalances.  This being said, the gluteus medius is not the only muscle responsible for stabilizing the entire lower body, as it works in combination with the muscles of the core, trunk, and legs that have attachments in and around the pelvis.  I like to think of the body as a “kinetic chain” meaning every muscle from your head to your toes work together to create a solid base to perform everyday actions and athletic movements.  Targeting and strengthening the small stabilizer muscles will further solidify your “kinetic chain” and create a very stable base and minimize injury potential. 

Athletes need to focus on strengthening the hip stabilizers and core muscles due to the quick movements, reaction speed, and long hours of training required in most sports.  For example, soccer players with weak stabilization at the hip will be more prone to injury when going in for a tackle or landing after jumping up for a head ball because their “kinetic chain” is not creating a stable base for them to land on.  This usually leads to ligament/meniscus tears, muscle strains, or fractures.  Avid runners are also prone to many overuse injuries due to the constant pounding and pressure placed on the lower body during a run.  Weak hip stabilization can lead to common injuries such as iliotibial band friction syndrome, patellofemoral syndrome, and shin splints to name a few.

Tips:

-When performing lower body exercises try to do more single leg exercises forcing the body to balance and watch your hip and knee alignment in a mirror.

-Try standing on one leg with your eyes closed (stand close to a chair or wall that you can grab onto if you begin to fall) if you are not able to do this your stabilizers most likely need some work.

- Be proactive! Work on your stabilization now before an injury occurs instead of dealing with the gruelling process of injury rehabilitation later.

HERE ARE SOME EXAMPLES OF EXERCISES YOU CAN PERFORM TO STRENGTHEN THE GLUTEUS MEDIUS:

PERFORMING THESE BENCH SQUATS ON ONE LEG FORCES THE HIP STABILIZERS TO WORK TOGETHER WITH THE MUSCLES OF THE LEG TO KEEP THE BODY IN BALANCE DURING EACH REP.

Email Michelle@CORE-Condition.com or visit www.youtube.com/coreconditioningBC for exercises to improve strength in your gluteus medius and core.

Michelle Roots BA Kin, CSCS, PES

www.CORE-Condition.com

Here are 8 ways to decrease germ exposure at the gym:

1.  Spray down all equipment with disinfectant spray before and after using:  This might be a rule at your gym, but that doesn’t mean that all people follow these rules.  Just to be sure the machine has been wiped down from its previous user; give it a good wipe down before you hop on.

2.   Wear workout gloves: Especially if you use the weight machines, dumbbells, or stability balls during your workout because this equipment is rarely wiped down and used by a large number of people.   Gloves will protect your hands from potential germs left on the equipment.

3.  Bring your own yoga mat and towel:  who knows how many people have sweat on those yoga mats at the gym before you lay down on it and as much as we would like to hope they are, the towels offered at your gym might not have been washed as thoroughly as you would like.

4.  Cover cuts with Band-Aids:  this includes any cracks in the skin caused by dry/cracked skin or hang nails.

5.  Avoid touching your nose, mouth, or eyes while working out:  If you have to push your hair off your face, use the back of your hand, which is less likely to have touched a contaminated surface.

6.  Hand Sanitizer: keep a small bottle of hand sanitizer in your gym bag to use immediately following a workout.

7.  Bring your own water bottle: decrease the possibility of germs that may be passed from the water fountain.

8.  Shower immediately after working out: this will get rid of germs right away and wear sandals in the shower to avoid being exposed to athlete’s foot.

Email Michelle@CORE-Condition.com for more information about reducing exposure to germs through the cold and flu season.

Michelle Roots BA KIN, CSCS, PES

www.CORE-Condition.com

*What is Metabolic Training?

 
The shortened definition of metabolic training is completing structural and compound exercises with minimal rest between exercises in an effort to maximize calorie burn and increase metabolic rate during and after the workout.
*Here are 3 Reasons why you should be Doing This Today:

 
1. High Intensity Anerobic Exercise- You will keep your heart rate high and sweat throughout the entire workout by lifting weights (light or heavy, depending on fitness goals) and resting a little as possible between sets.
2. Amazing Calorie Burn + “Afterburn”- If performed at proper intensity, around 500 calories can be torched in a 30 minute workout. Metabolic rate is also increased between 10-25% for up to 48 hours post-workout known as “afterburn”. You are shocking the body by creating an oxygen debt and muscle damage at the same time, which the body needs to repair and recover from hence burning hundreds of extra calories during and post workout.
3. Muscle Confusion- If you have been performing the same workout for the last few years and not seeing desired results you might want to give this a try. Your body has probably adapted to your routine and is no longer challenged. Metabolic workouts challenge the muscles and cardiovascular system in a whole new way, turning you into a fat burning machine!
Here is an example of a beginner metabolic workout you can try right now and does not require any equipment but your own body weight:
*Perform each exercise repeatedly for 30 seconds then rest for 10 seconds and move to the next in the circuit. Once you have completed 1 set of each exercise in the circuit, go back to the beginning and repeat 2 more times.
1. Jump Rope or Jumping Jacks-Fast as you can
2. Alternating Lunge Jumps
3. Push ups
4. Body Weight Squats
5. Burpees

This does not mean you have to replace all of your strength workouts with metabolic workouts (your nervous system could not handle that). Instead, start by performing two regular strength workouts and two metabolic workouts each week to switch things up.

Email Michelle@CORE-Condition.com for more information about how to ramp up your workouts and burn more fat with metabolic workouts.

Michelle Roots BA KIN, CSCS, PES
www.CORE-Condition.com

Here are the features:

• Very small appearance (looks like a pager) with a tough rubber-like coating making it water and shock resistant
• Ability to track 1 or 2 intervals, anywhere from 2 seconds up to 99 minutes
• Stopwatch feature
• Has beep and vibration alert, or both
• Ability to repeat intervals up to 99 times
• Has a clip that attaches to your clothes
• Available in a variety of colors (pink, silver, black, and green)
• Takes one AAA batter

Features I wish it had:

• Lacking a “lock” button, which means I occasionally hear a loud beeping noise coming from my bag because it has been turned on by accident. 
• Does not have an “off” button, once you’re done with the device it turns off after a certain amount of time, this does not save battery life as efficiently as it could if you could just turn the device off right away.

Ways to use the Gymboss Interval Timer 

This nifty little device can be used in all areas of fitness such as interval training, MMA, martial arts, kick boxing, strength training, cross fit, boot camps, or any kind of cardiovascular exercise.  I personally use my timer while skipping rope to time intervals.  The vibrate function is great because I can have my headphones on, Gymboss clipped to my shirt, a certain number and length of intervals I want to perform programmed into the device, and I can skip away changing speeds and skipping patterns along with the vibration alert.  Once I have completed my desired number of reps it will do a really long repetitive vibration to let me know my workout is done!  This saves the need to stop my workout frequently to check my watch or try and remember to count my intervals.

Another great use for the Gymboss is to count rest times during strength training sessions.  For example, if I decide I want to rest only 30 seconds between sets of an exercise then I set my Gymboss to 30 seconds and each time I finish a set I press the button.  Once my 30 second rest time is up the device will beep or vibrate to notify me rest time is up and it’s time to get working again.

Here is an example of how I use my Gymboss:

They can be purchased online and retail for $19.95.

Email Michelle@CORE-Condition or click on the banner to the right for more information about purchasing the Gymboss and videos about how I incorporate it into my workouts.

Michelle Roots BA Kin, CSCS, PES

www.CORE-Condition.com

“The warm-up may be one of the greatest performance enhancers or detriments to an athlete’s performance” –Unknown

What is a dynamic warm-up?

A series of exercises geared towards getting the body moving in ways comparable with the demands of a specific sport. Body temperature rises as heart rate is increased allowing and the major muscle groups to feel more “loose”, functional, and ready for an intense workout.

Primary Goals behind Performing a Proper Dynamic Warm-up:

 • Improve performance

• Reduce risk of injury

By:

• Increase core temperature and joint range of motion

• Activate stabilizers, proprioceptors, and the central nervous system

• Increase mental awareness and focus

• Improve or practice hockey related movement skills

One common mistake I see in hockey (and most sports) is athletes performing a warm-up consisting of a short skate around the rink and then sitting down or standing still to perform a series of static stretches. Static stretching involves minimal movement and does not properly prepare the body to perform at peak potential in a hockey game; however, an effective dynamic warm-up will prepare the body by improving coordination, balance, stability, stamina, movement efficiency , dynamic flexibility, and focus.

Example of a few dynamic warm-up exercises specific to hockey:

(Perform prior to getting on the ice after performing 5-10 minutes of light aerobic activity)

1. Standing arm circles: 10 circles each direction

Swing straight arms in circles through full shoulder range of motion beginning with forwards then switching to swing them backwards.

2. Hip swings on wall: 10 swings per leg/direction

Stand facing a wall and swing straight leg side to side feeling a stretch through the hips, then stand perpendicular to the wall and swing straight leg forwards and backwards.

3. Single leg walking airplane (dead lift): 10-15 per leg

Keep standing leg straight and arms straight out to the sides, lean forward from the waist sending opposite leg back until a stretch is felt in the back of the standing leg. Return to an upright position and then take a step forward and perform same movement with opposite leg.

4. Walking high knee pull: 10-15 per leg

Keep standing leg straight and pull opposite knee up towards your chest and then place back on the ground, take a step forward, and repeat with opposite leg.

5. Walking lunge with trunk rotation: 10-15 per leg

Take a large step forward into a lunge until a stretch is felt in the front of the hips then perform a trunk rotation over the front leg. Step back up and take another step forward with the opposing leg and rotate trunk to opposite side.

These are just a few examples of hockey specific dynamic warm-up exercises that can be performed. Email Michelle@CORE-Condition.com for more exercises or to formulate a routine specific your sport.

Michelle Roots BA Kin, CSCS, PES

www.CORE-Condition.com

Tips for Successful Snacking:

• Preparation is crucial so take time each morning or night to pack a healthy lunch for work or school along with healthy snack options.
• Aim to keep snacks around or below 200 calories.
• Snacking is important to fuel the body so be sure to choose snacks with a balance of protein, good fats, and carbohydrates.
• Do not multi-task.  Eat your snack first and then do other activities or watch TV because not paying attention to what you are eating can cause a person to overeat.
• Don’t buy it if you don’t want to eat it! While grocery shopping don’t even buy unhealthy foods, choose lot’s of fruits, vegetables, and whole grains to keep in the house.
• Take a mental note of the times that you seem to get cravings each day and be sure to have healthy foods on hand to avoid giving into to temptation of sugary snacks.

Here are a few of my favorite high protein snacks:

• Handful of raw unsalted nuts
• 1 serving of Greek yogurt
• Raw veggies and hummus
• Can of tuna in water
• Hardboiled egg
• Cottage cheese with fruit

Email Michelle@CORE-Condition.com for more healthy snacking ideas and how to snack your way to weight loss success.

Michelle Roots BA Kin, CSCS, PES

www.CORE-Condition.com

The best way to achieve the look of strong toned glutes is to build muscle and decrease the amount of body fat in that specific area.  As I have mentioned in previous articles there is no such thing as spot reduction and no exercise will decrease fat in any specific area; however, with the combination of the exercises mentioned in this article, clean eating, and sufficient cardiovascular exercise, having the “buns” you dream of is within reach. 

TIP: Ladies do not be afraid to lift heavy weights! This is how you increase muscle mass, firm up, and tone the body.  Lifting light weights for 20-30 reps will get you nowhere!

Here are 3 of my favourite exercises to help strengthen and tone the glutes:

Plie Squats

Stand with feet a bit wider than your shoulders and toes pointed out at a 45-degree angle.  Hold a dumbbell on end out in front of you between your legs.  Now squat as you normally would, making sure you go nice and deep and focus on squeezing the glutes on the way up to feel them working.  Repeat 12-15 times.

Static Lunges

These can be performed with dumbbells in your hands or a barbell on your shoulders.  Begin by taking a large step forward with your right leg and while keeping your back straight, bend your knees and go down to a point just short of your left knee cap touching the ground.  In this bottom position both right and left knees should be at a 90-degree angle and your right knee should be behind the toes on your right foot.  Squeeze the quads and gluts of your right leg to return to starting position and repeat 12-15 times before switching legs.

Hip Raise off Bench

 Begin by lying with only your shoulder blades and head resting on a bench, feet on the floor, and knees at 90-degrees so the body is in a tabletop position.  Drop your hips down towards the floor as low as you can without your back leaving the bench or heels leaving the floor, then squeeze your bum to press your body back up to the starting position.  Repeat this movement for 12-15 repetitions and for increased difficulty rest a weighted plate or dumbbells on the front of your hips.

OR

Single Leg Bridge

This exercise can also be replaced for a single leg bridge (as seen in picture to the right).  Begin by lying supine (spine down) to the ground with knees bent and feet flat on the floor.  Raise your right leg up in the air and after “engaging” your core muscles (see articles titled “The Pelvic Tilt”) push through your left heel to raise your body up until your thigh is parallel to your body.  Repeat this exercise for 12-15 repetitions and then switch legs.

***HINT***

Try running stairs, hills, or steep incline on the treadmill to help target and tone the glutes in addition to performing the recommended strength exercises.

Email Michelle@CORE-Condition.com for more ideas on how to strengthen and tone your glutes this winter.

Michelle Roots BA Kin, CSCS, PES

www.CORE-Condition.com

Best Ways to Burn Fat

Research has shown the body does burn a higher percentage of calories from fat while working at lower intensities over an extended period of time (fat burning zone); however, research has also found that working at higher intensities (70-80% of MHR) burns more total calories during a workout.  Working at higher intensities has been traditionally called the “cardiovascular zone”, but this does not mean if looking to lose weight you must never venture out of the so called “fat burning zone”!  (Use this online heart rate calculator to help determine your target heart rates: (http://www.active.com/fitness/calculators/heartrate/) or use the simple formula of 220-your age= MHR (multiplied by desired percentage of MHR)

Don’t get me wrong, lower intensity cardiovascular workouts do have their place in a weight loss plan; however, I feel the best way to burn fat is to alternate between longer lower intensity training sessions and  shorter high intensity interval training sessions (HIIT), which are also great for building endurance and torching fat.  It is also important to get into a regular weight training routine when looking to lose weight and decrease body fat percentage, as building lean muscle tissue will help with the fight against fat.  If you have more muscle then your resting metabolic rate is increased, which means you are burning more calories at a resting state than someone with less lean muscle mass.  In Conclusion, if you want to lose weight, but also want that toned look, ensure to incorporate a combination of lower intensity cardio (“fat burning zone”), higher intensity cardio (70-80% MHR), strength training, and clean eating to get the best results in fat burn and weight loss.

Be sure to contact your physician prior to beginning any cardiovascular or strength training routine.  Consider booking a session with a certified fitness professional in your area to help determine target heart rates best for your body type and help build a well balanced routine to help you reach torch fat and get ripped!

Email Michelle@CORE-Condition.com for more information about the most efficient ways to burn fat and lose weight.

Michelle Roots BA Kin, CSCS, PES

www.CORE-Condition.com

Here is a great 5 step method to ensure you are setting realistic and attainable goals to help stay motivated and produce a successful outcome:

What are SMART Goals?

S              Specific

Is your goal clearly defined? Make sure you set specific weight loss or fitness goals.  “I want to lose weight” is too vague, but “I want to lose 10lbs in 5 weeks at a rate of 2lbs per week” is more likely to keep you motivated each week.

M            Measurable

Saying “I want to get in better shape” is not measurable; however, “I want to be able to run on the treadmill for 30 minutes at level 6.0 without walking” is more specific and it will be easier to measure progress. 

A             Action Oriented

You should outline specific steps to reach your goal within a specified time frame.  If you want to be able to run on the treadmill for 30 minutes at level 6.0 without walking in 6 weeks, what are you going to do to be able to reach this goal? Create a timeline and program to follow that gradually decreases your walking time and increases your running time over a 6 week period.

R             Realistic

Be sure the goals you set are attainable within your lifestyle and fitness level.   For example, “I am going to run 7 days per week for 30 minutes until I can do it without walking” is not realistic.  Instead, make shorter goals to help you reach the final goal at the end.  “I am going to be able to run for 20 minutes without walking in 2 weeks” and then “I will increase this to 25 minutes over the next 2 weeks” etc.

T              Timed

Set deadlines that will keep you on track.  “I want to lose 10lbs” provides no deadline and does not hold you accountable.  Set a large goal with a deadline along with many “mini-goals” along the way to use as progress check-in points.  “In 2 weeks I want to be down 3 to 4lbs” is more realistic and keeps you on track to the final goal of losing 10lbs in 6 weeks.

Other great goal setting tips:

• Reward yourself-plan to reward yourself with non-food related mini-treats each time you reach a short term goal and a larger treat once your reach your final goal.  Avoid rewarding yourself with a chocolate bar, a cookie, or “cheat meal” at your favourite restaurant.  I enjoy treats of a new workout top, a new pair of running shoes, or a massage!
• Write it down or tell someone- hold yourself accountable by writing your goals down, tell someone close to you, or track your progress on your Facebook page.

Email Michelle@CORE-Condition.com for more information about setting SMART goals.

Michelle Roots BA Kin, CSCS, PES

www.CORE-Condition.com

Benefits of Circuit Training

• Works the aerobic system while simultaneously challenging strength by keeping the heart rate up as you progress from station to station with minimal rest periods.
• Reduces boredom during workouts through variability of different exercises that can be changed from session to session.
• Great for developing basic strength and body tone.
• Tends to concentrate of compound exercises that use more than 1 body group at a time and are generally more effective for fat burning.
• People of any fitness level can work out in the same training session, as each person can work at their own pace in each station for the given amount of time.
• Can get a great workout completed in a minimum amount of time with minimal equipment required.
• Can be performed in a gym, in your home, or outside in your backyard, a park, or at the beach!

*Be sure to consult with a physician before beginning any workout routine and consider booking a consultation with a certified personal trainer to help build a circuit training routine based around your fitness goals.

Email Michelle@CORE-Condition.com for more information about circuit training and how to build a circuit training program around your fitness goals and current fitness level.

Michelle Roots BA Kin, CSCS, PES

www.CORE-Condition.com

Many people believe that in order to burn fat they have to spend hours upon hours in the gym doing “cardio” on one of those dreaded machines; however, this is false. The idea behind HIIT is that you work near maximal effort for short bursts and then recover before performing the next burst of maximal effort. HIIT is usually performed at a 2:1 work/rest ratio and if done properly will be very successful in torching fat. The idea behind this form of training is that you not only increase the amount of calories burned during a workout, you also increase the calories burned post-workout while your body is recovering also known as “after-burn” or EPOC (excess post-exercise oxygen consumption).

Benefits of HIIT

1. Decrease training time:

HIIT allows you to spend less time working out, but reap the benefits of doing it for hours and hours.

2. Increase VO2 Max:

HIIT has to ability to increase the amount of oxygen the body can take in during exercise, which improves endurance and stamina allowing a person to perform physical activities for a longer period of time.

3. Increase resting metabolic rate (RMR):

Studies have shown HIIT increases the amount of calories the body burns while resting (RMR). Compared to steady state cardio, the body will burn fat during HIIT and continue to burn fat at an increased rate for up to 24 hours afterwards.

4. More exciting then long bouts of steady state cardio:

HIIT is more exciting than performing long bouts of cardio on a piece of cardio equipmentour outdoors. Put some upbeat music in your headphones, get going, and before you know it you will be drenched in sweat and done your workout!

Example of HIIT

An example of a HIIT workout performed on a treadmill would be to start with a light 3 to 4 minute warm-up. This warm-up would be followed by 30 seconds of running as fast as you can and then 60-90 seconds of moderate paced running or walking for recovery. These “intervals” would be repeated 6 to 10 times, depending on fitness level and then followed by a light 3 to 4 minute cool down.

Email Michelle@CORE-Condition.com for more information about HIIT training and all the benefits that come along with it.

Michelle Roots BA KIN, CSCS, PES

www.CORE-Condition.com

If you are someone who already attends the gym and works out on a regular basis, why not go with a purpose?  Begin to alter your workouts to focus on strengthening the body specifically for the activities you plan to do in the winter.  Skiing, snowboarding, ice skating, ice hockey, and snow shoeing are some of the most popular activities that tend to start as we head into winter.  If you don’t take the time to properly prepare the body for the stress placed on it during these activities (some more than others), then you are setting yourself up for muscle aches and soreness and also pre-disposing the body to injuries. 

Use these key components to build your new workout routine:

1.) Cardiovascular Demand: Is your activity more aerobic or anaerobic? If you are required to work at the same pace over a long period of time (aerobic) then train by performing longer bouts of cardio.  If you are required to do multiple short bursts of activity (anaerobic) then use interval training with work/rest ratios similar to those required in the sport/activity.

2.) Strength: does your sport/activity require mostly lower body strength? If so, what muscles most specifically? Analyze what muscles are used the most and build your lower body strength program around strengthening those muscles.  It’s also a good idea to add in exercises that closely mimic the actions you are required to perform during the activity.  For example, downhill skiing requires you to be in a squat position for the majority of the time you are going down the hill which strains the front of the thighs; therefore, you could mimic this by performing an isometric wall sit.

3.) Balance and Core Stability: does your activity require a lot of balance? By improving core strength and stability the body is better able to handle hits in hockey or decrease spills on the slopes, in turn improving performance and decreasing potential for injury.

4.) Flexibility: this is important because it improves joint range of motion allowing the body to withstand the twisting and turning forces placed on it.  Stretching also decreases the strain placed on the knees and lower back during activities like skiing, snowboarding, and skating.

What do you plan on doing this winter? Take a minute to think about your activity of choice, analyze the movements, and plan your road to an injury free winter now!

Email Michelle@CORE-Condition.com for more information about how to build a program to prepare your body for winter sports/activities.

Michelle Roots BA Kin, CSCS, PES

www.CORE-Condition.com

ENJOY!!

Ingredients:

• 1 container (6 ounces) plain low-fat yogurt
• 2 teaspoons honey
• 1/4 teaspoon pumpkin-pie spice
• 1 whole-grain crunchy granola bar, crumbled
• 1/2 cup canned pumpkin

Make it: Mix together yogurt, honey and pumpkin-pie spice. In a bowl, layer yogurt mixture, granola-bar crumbs and pumpkin.

Nutrition facts per serving:

Have you been noticing a feeling of fatigue in the middle of the day more often lately? Noticed your skin is more dry than usual? Digestive tract a little “clogged” up and not functioning regularly? Suffering from headaches and feeling of dizziness? Feeling bloated? These are all signs that you could be dehydrated, even if you think you drink a lot of water throughout the day, DRINK MORE! 

Many people make the mistake of thinking they are hungry when they are actually just dehydrated, especially mid-day or late at night.  This can be diet or weight loss sabotage!  It is imperative that we drink enough water to keep the body functioning properly, this includes keeping your metabolism spiked, which will in turn help with burning calories, torching fat and weight loss.  Next time you have the urge to snack outside of your regular eating times try drinking a large glass of water first as this may diminish the craving and leave you feeling satisfied and re-energized.

Other than drinking more H20, here are some ways to increase your water intake throughout the day:

• Eat more leafy green vegetables such as lettuce, spinach, or cabbage
• Eat more fruit such as watermelons (90% of watermelon is water!), apples, and citrus fruits
• Coconut water is a great source of electrolytes and will help replace vital minerals that are lost due to sweat and urine.  Watch out for high sugar content in some of the flavoured coconut water, be sure the read the label first!
• Start the day by chugging down 1 – 2 large glasses of water because the body becomes dehydrated during the night while we are sleeping.  Some find it easier to drink water at room temperature, because it is easier to chug down than ice cold water

Email Michelle@CORE-Condition.com for more ways to prevent dehydration this summer and keep your body functioning at its best.

Michelle Roots BA Kin, CSCS, PES

www.CORE-Condition.com

Running is probably down right one of the best forms of exercise you can do to improve cardiovascular fitness and lower body endurance, as well as decrease body fat; however, all these great benefits can come with potential risks.  Running can be very hard on the joints and increase muscle stiffness, which could possibly lead to muscle imbalances that affect lower body mechanics and increase risk of injury.  Muscles become shortened if not properly stretched out following exercise.  The hip flexors are already at risk of being shortened because these muscles are constantly in a shortened state while you are sitting down all day at your work desk or on the couch.  Running uses all muscles of the lower body, but the hip flexors and quadriceps normally become very tight as they are responsible for lifting the leg forwards towards the trunk.  This is the primary movement performed during running and it is imperative to stretch out these muscles after a run when the muscles are warm.  Stretching your muscles when they are cold could increase risk of injury; this is why dynamic type stretches are recommended for warm-up prior to exercise.

Here is my favourite stretch that incorporates the hip flexors and the quadriceps muscles:

*Remember to ensure your muscles are warm prior to performing this stretch

*Hold this stretch for 25 to 30 seconds on each side and repeat twice

How to perform a kneeling hip flexor stretch:

-Take a large step forward with your left foot and drop your right knee to the ground (similar to a lunge position)

-Place a folded towel under your right knee or perform this stretch on a mat or softer surface to avoid knee discomfort

-Put your hands on the thigh of your left leg and slide your right leg as far back as you can comfortably

-Keeping your back straight slowly shift your weight forward towards the left foot until you feel a stretch in the front on your right hip and hold for the desired amount of time

-If you would like to feel a more intense stretch, raise your right arm straight up in the air and slightly lean to the left until the stretch is felt in the right side of your torso as well as the front of your right leg.

Email Michelle@CORE-Condition.com for more ideas on stretches that can be performed after a run to prevent injury.

Michelle Roots BA Kin, CSCS, PES

www.CORE-Condition.com

YUMMMM!!

Ingredients:

 5 tbsp natural peanut butter (chunky or smooth)

1/2 cup dry oats or whole grain hot cereal (uncooked)

 1/2 cup oat flour * (double the oats if you do not have oat flour)

6 scoops chocolate whey protein (~132 grams protein)

1 teaspoon vanilla

2 tablespoons flax seeds (optional)

1 cup non-fat dry milk 1/2 cup water (depending on what type of protein you use, you may need to add more)

Directions: Spray an 8×8 baking dish with non-stick cooking spray. Combine dry ingredients in a medium size bowl and mix well. Add peanut butter and mix – the mixture will be crumbly and dry. Add water & vanilla. Using a wooden spoon or rubber spatula, everything until a dough forms. The dough will be sticky. Spread dough into pan using a clean wooden spoon or spatula that has been sprayed with non-stick cooking spray. Refrigerate a few hours (or freeze for an hour) and cut into 9 squares. Wrap bars individually (use sandwich bags or plastic wrap) or store in covered container between sheets of wax paper. Keep refrigerated.

Modifications: Use vanilla protein and replace ~1/4 cup of the oatflour with a variety of nuts, seeds, or dried berries. Chopped almonds, hazelnuts, cashews, peanuts, flax seeds, sesame seeds, pumpkin seeds, raisins, or dried cranberries would all work well.

* Making Oatmeal/Oat Flour: To make your own oat flour, all you need to do is put a cup or two of oatmeal in a regular household blender and blend it on high…it will turn into a flour. Store in a covered bowl in the pantry. It takes 1 minute and is VERY easy and cheap alternative to buying in the store.

Nutritional Information Per Serving: 197 calories, 21 g protein, 7.2 g fat (8% saturated), 13.7 g carbohydrate, 1.6 g fiber

Enjoy and let me know how they taste!

Michelle Roots BA Kin, CSCS, PES

www.CORE-Condition.com

Most people can manage eating healthy throughout the day with well rounded meals and snacks; however, it’s after dinner when the “snacking bug” hits and will power is put to the test.  Giving in to late night cravings can be diet sabotage preventing weight loss and possibly causing weight gain. 

Here are some tips on how to curb late night cravings:

1. Drink a few cups of water or hot decaffeinated herbal tea.  Drinking water or hot liquid will give you the feeling of being full and possibly prevent the desire to snack.

2. When you have finished eating for the night brush your teeth and then you won’t want to eat anything because you have to go through the process of brushing your teeth again before bed.  Also foods just don’t taste the same or as good after brushing your teeth.

3. Keep junk food and unhealthy snacks out of sight.  This might be difficult if you have children, but the concept of out of sight out of mind is usually helpful to curb the desire to eat junk late at night. 

4. Always eat 3 square meals per day and 2 healthy snacks and try to consume all of your calories before 6 or 7pm.  Many people do not eat enough during the day leading to late night hunger and unhealthy snacking.

5. Keep yourself occupied with a hobby or tasks around the house.  Sitting on the couch watching all those commercials for fast food and decadent desserts will not be your friend when trying to avoid late night snacking.  

Stick to these tips and once you get out of the habit of late night snacking, the body will no longer crave sweets or junk food late at night.  This is like quitting smoking, stick to it and cravings will decrease the longer your resist temptation.  Always ask yourself “am I hungry?” Normally the answer will be “no”.  If you are not hungry why are you eating? Think about that next time you are headed to the kitchen for a late night snack.

Still Hungry?

If hunger pains are keeping you awake at night try these healthy snacks that will help you sleep and leave you waking up in the morning still feeling guilt-free.  Try low calorie snacks like air popped popcorn, yogurt, cottage cheese, whole-grain cereal with non-fat milk, or a handful of nuts or seeds.

Michelle Roots BA Kin, CSCS, PES

www.CORE-Condition.com

• The muscles associated with CORE Stability are muscles that link the trunk-abdominal region to the shoulder girdle and pelvic region. 
• When people hear the word CORE they normally think about the abdominal region of the body; however, CORE stability actually involves all of the muscles that stabilize the torso, the muscles that maintain the position of the scapula, as well as the lower body muscles that stabilize the pelvis.
• The combination of all the stabilizer muscles of the body working in good order creates a strong CORE and a stable base.

WHY DO WE WANT TO STRENGTHEN OUR CORE? 

• Exercising the CORE muscles helps stabilize the torso and create a strong base to transfer forces applied to the body in everyday life. 
• Having a strong CORE helps maintain proper posture in sitting and standing positions.  This will prevent neck and back pain commonly resulting after sitting hunched over a computer for long hours, standing with an enhanced lumbar curve, or subconsciously leaning to one side in either sitting or standing positions.
• Maintaining a strong CORE helps prevent injury in sport as well as everyday life due to the body’s ability to effectively transfer force.
• Having a weak link in the body is just like having a faulty foundation board in a building.  Once force is applied to that building it will collapse because of the one weak link, the same theory applies to the body and associated injury.
• A common injury associated with poor CORE strength is lower back pain.  This is because the abdominal and hip muscles are supposed to work with the lower back to withstand forces applied to the body; however, very often these muscles are not strong enough, which causes the lower back to take more strain than it can handle and usually results in overuse and injury. 
• Poor CORE strength in combination with muscular imbalances (tight/weak muscles) can also be the culprit in causing pelvic misalignment pre-disposing people to hip, foot, or knee pain. 
• Strengthening and learning to properly “engage” your CORE musculature will increase postural awareness and in turn decrease the risk of injury in the future.

AVOID INJURY ASSOCIATED WITH POOR CORE STRENGTH BY LEARNING HOW TO PROPERLY “ENGAGE” AND STABILIZE YOUR CORE.  ATHLETE OR NOT, CORE AWARENESS IS FOR EVERYONE!!

Email Michelle@CORE-Condition.com for more information and tips on how to begin training your CORE strength and stability.

Michelle Roots BA Kin, CSCS, PES

www.CORE-Condition.com

The Basics:

Stability Ball: They are extremely versatile and can replace the need for a weight bench.  You can lay or sit on a stability ball just how you would a bench and given you are not lifting extremely heavy weights; they can be used for multiple strengthening exercises.  Stability balls are also great for abdominal exercises, core stability, and functional training, just be sure to purchase the correct size and weight limit for those in the house who will be using it.

Resistance Tubing: They can be purchased in a variety of different resistance levels, from light tension to very heavy tension in order to increase or decrease the difficulty of exercises.  As the band stretches, the amount of resistance in the band increases and they can be used in replace of dumbbells in most cases.

Chin-Up Bar: Even if you are not able to do proper pull ups, this is a great and almost essential addition to any home gym.  A pull up bar can be used not only for performing pull ups, but also as an anchor point for resistance tubing or bodyweight exercises, such as abdominal leg raises.

Dumbbells: These are not extremely necessary and it is very expensive to go out and buy a full set of dumbbells initially; however, you could purchase 2 dumbbells of a weight that can be versatile to perform multiple exercises with and then purchase heavier ones as you get stronger down the road.

Items around the House: Use what you have already available to you in the house.  Stairs can be great for performing uphill lunges, step-ups, incline push ups, calf raises, or for running up and down between exercises to add cardio to your workout.  A chair can be great for performing step-ups, triceps dips, or seated dumbbell exercises.  Fill a duffle bag or back pack up with books or sand and hold that while you perform squats or lunges, get creative the possibilities are endless!

If you can’t afford to purchase a treadmill, bike, or elliptical trainer to perform cardio; go outside for a run, run up and down the stairs, or purchase a skipping rope and get jumping!

Email Michelle@CORE-Condition.com for more information about how to set up a great home gym on a budget.

Michelle Roots BA Kin, CSCS, PES

www.CORE-Condition.com

Begin with a freestanding body weight squat to perfect the technique before adding weights or machines. 

Squat form checklist:

1. Begin with a light warm-up of dynamic stretching and a short bout of light cardio

2. Stand with feet about shoulder width apart

3. Try to keep your feet straight and parallel, but if you have to turn them outwards slightly that’s OK also (no more than 15 degrees). 

4. With arms straight out in front at shoulder height, begin the descent by bending the knees, sticking out your bum, and leaning forward at the waist.  Pretend you are sitting back in an imaginary chair and ensure your knees remain behind your toes the entire time.  Sticking out your chest and looking straight ahead will also help to maintain a neutral back as you perform the descent.

5. Your back should remain neutral throughout the motion.  Squat until your thighs are parallel to the floor or to the point where you can no longer maintain a flat back.

6. Press through your heels to return to standing and repeat for desired number of reps. 

Tips:

-          Begin by performing body weight squats with no additional weight until you are comfortable with the proper form.

-          Have someone watch you from the side or use a mirror to ensure you are maintaining a neutral back and your knees are not passing over your toes. 

-          If you are not able to go down low enough to get your thighs parallel to the floor before losing a neutral back do not worry or force it.  This could be due to lack of strength or muscle imbalances.  Remain in your comfortable range of motion and this will eventually get better with practice and supplementary stretching.

Email Michelle@core-condition.com for more assistance in perfecting your squat form and technique.

Michelle Roots BA Kin, CSCS, PES

www.CORE-Condition.com

INGREDIENTS:

• 2 cups egg whites
• 1½ cups oats or 1 cup instant oatmeal or 1½ cups quick oatmeal
• ½ cup whole wheat flour
• 1 cup unsweetened applesauce
• 1 cup 1% cottage cheese
• ½ cup whey protein powder
• 1½ tsp baking powder
• 25 almonds
• 1 tbsp vanilla extract
• ⅛ tsp or pinch of salt
• 1 cup strawberries (see below for variations)

INSTRUCTIONS:
Pre-heat oven to 350˚F. Pour ingredients into a blender and blend until smooth. Mix in fruit by hand, if desired, or include in the blender. Pour into regular-sized stick-free muffin cups. Cook until toothpick comes out clean (about 40 minutes).

NUTRIENTS PER MUFFIN:
Calories: 120, Total Fat: 2 g, Sat. Fat: 0 g, Trans Fat: 0 g,
Cholesterol: 5 mg, Sodium: 125 mg, Total Carbs: 17 g,
Dietary Fiber: 3 g; Sugars: 3 g; Protein: 9 g; Iron: 1.20 mg

FOR CHOCOLATE BANANA MUFFINS:
Substitute ½ cup sliced banana for the strawberries. Add 1 tbsp unsweetened cocoa powder. Use chocolate flavored whey protein powder. Add ½ to 1 tsp banana extract for extra banana flavor.

FOR BLUEBERRY MUFFINS:
Substitute 1 cup blueberries for the strawberries and 222 g unsweetened blueberry applesauce for the regular unsweetened applesauce.

FOR APPLE CINNAMON MUFFINS:
Substitute ⅔ cup diced apple for the strawberries. Add cinnamon.

FOR RASPBERRY MUFFINS:
Substitute ⅔ cup raspberries for strawberries and 222 g country berry unsweetened applesauce for the regular unsweetened applesauce.

FOR PEACH MUFFINS:
Substitute 1 cup diced peaches for strawberries and 222 g mango-peach unsweetened applesauce for the regular unsweetened applesauce.

YUMMMM!!

Michelle Roots BA KIN, CSCS, PES

www.CORE-Condition.com

Email Michelle@CORE-Condition.com for more information on how to avoid unwanted weight gain on vacation this summer.

Michelle Roots BA Kin, CSCS, PES
www.CORE-Condition.com

CHECK YOUR OWN POSTURE:

*Have someone take a picture of you from the side in your natural standing posture.  If you see any of these signs in your own posture, your posture might need some attention.

Signs of Poor Posture:

• Head slumping forward and chin not parallel to the ground
• Chest sunken in and signs of a “hunch-back” type of curvature beginning the upper/mid back
• Shoulders rounded forward and ear not in line with middle of shoulder

Recommended Exercises:

*Perform these exercises at least once daily in combination with neck, chest, and back stretches.

PRONE THUMB RAISE

This exercise strengthens your back to encourage a more upright standing/sitting position.  Begin by lying on your stomach on the floor with arms straight and in a “Y” position.  Rotate your arms outwards, make a fist, and point your thumbs to the ceiling.  Before lifting your straight arms up off the ground, pull your shoulders back and down as if you are squeezing a pencil between them.  Move arms up and down for 15 repetitions, remembering to pull your shoulders down before raising the arms in each rep.

DUMBBELL EXTERNAL ROTATION

This exercise is to strengthen the rotator cuff, which is a neglected and very weak muscle in the majority of people.  Begin by lying on your right side with the left arm bent at 90 degrees and elbow resting on your left hip.  With a light dumbbell in your hand (2-5lbs), lift forearm up by rotating shoulder up and down.  Ensure elbow remains in a fixed position throughout the exercise and repeat for 12 to 15 reps on each side.

STANDING WALL ANGELS

This exercises targets the muscles between your shoulder blades and helps improve shoulder range of motion and upper body posture.  Begin by standing with your back against a wall and your feet approximately 12 inches from the base with legs straight.  Lean against the wall, so that your back and head are pressed against it, and raise arms to your sides at 90 degree angles.  Ensure that your shoulders, elbows, and backs of your hands are pressed against the wall.  Pull shoulders back and down, press your arms against the wall, and slide the backs of your hands as far up the wall as you can manage before you experience pain or your shoulders are no longer pulled down.  Slide your hands back down to starting position and repeat 10 times.  You will feel a stretch across the chest and the muscles between the shoulder blades being activated.

TIPS FOR IMPROVING POSTURE:

• Walk/sit with good posture.  Keep your chin parallel to the ground and tucked in to chest, shoulders back and down (squeeze the pencil), and chest up
• Do not sit still in the same position for an extended period of time, get up for 5 minutes to stretch or move around for every 1 to 2 hours of sitting.
• Exercise regularly and don’t forget to STRETCH!  Exercise keeps muscles strong to provide proper postural support and stretching prevents unnecessary muscle tension and stiffness.

Email Michelle@core-condition.com for videos of the above exercises or more information about improving posture.

Michelle Roots BA Kin, CSCS, PES

A dynamic warm up consists of performing movements similar to those about to be performed in the upcoming activity.  They specifically target the neuromuscular system increasing functional range of motion allowing muscles to produce more force during activity.  Dynamic movements also known as active stretching can be altered to any activity and provides many great benefits such as: strengthening and stretching muscles specific to activity type-thereby improving muscular performance, takes less time than the a warm up consisting of static stretching,  and improves psychological preparation because focus on form and speed is required throughout the entire warm up.

With all of this being said, there is a specific time and place when static stretching is “OK” to do during a warm up.  This is in an instance where you have a specific injury or muscle imbalance that needs a little extra attention prior to exercise. 

Here are a few examples of dynamic warm up exercises:

-Lunge Walk: for loosening the hips, improving leg drive, and strengthening the butt and hamstrings.  Assume a lunge position and step forwards into another lunge with chest up and looking straight ahead.

-High Knee Lift: for hip flexor and ankle strength.  Extend up onto the toes and lift each thigh to a position parallel with the ground as you move forwards.

Email Michelle@CORE-Condition.com for an example of a full dynamic warm up routine that could be done prior to exercise.

Michelle Roots BA Kin, CSCS, PES

www.CORE-Condition.com

Top 5 Benefits:

1. Increase muscle power

Regular plyometric work can produce results fairly fast by improving muscle explosiveness and their ability to contract and produce force more quickly.

2. Increase lower body strength and endurance

Plyometrics significantly work all the muscles of the legs leading to the development of lean muscle mass, resulting in a stronger base of support.  Muscle endurance and stamina is also improved allowing the legs to work and perform at a higher intensity for a longer period of time.  Plyometrics can also be performed with the upper body, producing similar results in upper body strength and endurance.

3. Burn more calories

Not only will you burn more calories during a plyometric workout, due to the increase in lean muscle mass that results, resting metabolic rate will also be increased.  This means your body will burn more calories throughout the day at a resting state and even more calories during workouts.

4. No Equipment is needed

All you need is your body weight, an open space, and things you can find lying around the house or at a local park to perform a plyometric program. 

5. Can be easily altered to suit any fitness level

You don’t have to be an athlete training for a competitive sport to take part in a plyometric routine.  Anything from skipping to 2 foot jumps on and off a bench can be classified as a plyometric exercise.  It is easy to increase intensity by increasing the distance or height of each jump or the number of reps performed in each set.

Safety Precautions:

• Performing plyometric training the wrong way can result in injuries, so be sure to use proper progression and techniques.  If you are unsure about how to add plyometrics into your fitness regimen, consult a personal trainer for guidance.
• Ensure a proper warm-up including cardiovascular activity and dynamic flexibility is performed prior to taking part in a plyometric program to reduce injury potential.

Email Michelle@CORE-Condition.com for more information about how to safely add plyometric exercises to your fitness routine.

Michelle Roots BA KIN, CSCS, PES

www.CORE-Condition.com

INGREDIENTS:

• 1 cup plain nonfat yogurt
• 1 tbsp all-natural peanut butter
• 1 scoop vanilla whey protein powder
• 1 tsp sucanat

INSTRUCTIONS:
Mix or whisk all ingredients together to remove all lumps.

NUTRIENTS PER SERVING:
Calories: 360, Total Fat: 10 g, Sat. Fat: 3.5 g, Trans Fat: 0 g, Cholesterol: 20 mg, Sodium: 270 mg, Total Carbs: 24 g, Dietary Fiber: 1 g; Sugars: 19 g; Protein: 43 g; Iron: 0.56 mg

Michelle Roots BA KIN, CSCS, PES

www.CORE-Condition.com

Here are some tips to enjoy the summer and all that barbecue season has to offer without packing on the pounds:

1. Bring a healthy dish: If you are not sure if their will be any healthy options offered at the barbecue, bring a healthy dish as your contribution. This way you can be sure their will be at least one thing you can eat and enjoy without the guilt of extra calories that usually come along with eating the standard barbecue foods.

2. Eat before you leave: Have a small snack about an hour before you leave such as a piece of fruit and low fat cheese or half a sandwich so you are not starving when you arrive.

3. Fill up on salads and vegetables: Fill the majority of your plate with veggies and salads first before heading for the grilled meats and side dishes. Choose light or low-fat dressings and watch out for creamy dressings that can pack approximately 100 calories per tablespoon, which is approximately the size of your thumb.

4. Watch portion sizes: When choosing a meat, remember 1 portion is approximately the size of a deck of cards and an appropriate portion of side dishes (potato salad, coleslaw, macaroni salad) is the size of a tennis ball. You don’t need to deprive yourself of a tasty dessert, but choose only 1 or 2 you want to try and eat a small portion of each.

5. Don’t socialize near the food: Position yourself away from the food table so you don’t find yourself mindlessly snacking as you socialize. Also, keep a glass of water or sparkling water in your hand as you socialize because it gives you the feeling of being full. Water is the best option because it has no calories and if you prefer alcoholic beverages avoid drinking your calories with sugary mixed drinks.

6. Get active and play: This doesn’t mean you have to drop and do push ups or break a sweat in the middle of the barbecue, simply get up and play a popular outdoor activity like lawn bowling, volleyball, or croquet. This keeps you away from the food table and can be a lot of fun!!

Email Michelle@CORE-Condition.com for more information on how to prevent packing on the pounds this summer, but still have fun!

Michelle Roots BA Kin, CSCS, PES

It’s a miracle!  Summer and warm weather has finally arrived here in BC!  I am not sure how long it will stick around so we better get outside and enjoy the sun as much as we can.  The gym is a great weatherproof workout location, but there is no better way to switch up your workout than exercising in one of the many great trails, parks, beaches that British Columbia has to offer.   Running indoors on a treadmill can be boring after a while so switching your run or walk to outdoors can also increase motivation to workout. 

There are many different options for outdoor workouts, but here are a few of my favourites:

1.) Trail Run/Walk

There are many beautiful and scenic trails around BC so grab some friends and head out for a nice weekend walk/run in the woods.  Planning a vacation? Check out www.trailpeak.com for the best trails to hike at your destination as a great way to get in some exercise while on vacay.

2.) Outdoor Sports 

Whether it’s a team or individual sport, there are many options to choose from at a competitive and recreational level.  For the serious athlete, look for competitive teams to join in the sport of your choice or the casual athlete aka “weekend warrior” can look to join recreational leagues or just get together with a group of friends in a park for some pick-up games.  

 3.) Park Circuit Training

This can be done individually or with a group of friends.  Set up your own version of a boot camp by creating 2 circuits of 4 or 5 exercises targeting different muscles and go through each circuit 2 or 3 times.  I like to add more cardio by running to the park and back (shoot for about a 20 minute run each way).

4.) Pool Training 

If you have access to an outdoor pool in your own backyard or in a public pool, this is a great way to cool off as well as burn calories.  Swimming is great exercise, but the pool can also be used for other activities such as jogging in the shallow end against the water resistance or performing different strengthening exercises in both the deep and shallow ends of the pool.

If you find yourself losing motivation, now is the perfect time to switch up your workouts!  Before you know it we will be back in negative temperatures and you will wish you took advantage of the warm weather when you could.

Email Michelle@CORE-Condition.com for more information about adding outdoor alternatives to your regular workout routine.

Michelle Roots BA Kin, CSCS, PES

www.CORE-Condition.com

Ready in 20 minutes • Makes 2 servings

INGREDIENTS:

• 1/4 cup green pepper, chopped
• 1/4 cup onion, chopped
• 1 cup whole-wheat fettuccini (about 1/5 of box)
• 6 oz chicken breast, cubed
• 1/2 cup low-sodium chicken broth
• 1/2 tbsp yellow curry
• 3/4 cup garlic and herb spaghetti sauce
• 2 oz liquid egg whites

INSTRUCTIONS:

1. Chop green peppers and onion. Cook pasta to desired texture, drain, return to pot.

2. In a skillet, sauté chicken with broth, curry, onions and green peppers until done. For crispier veggies, add onions and green peppers to sauté last.

3. Add chicken, onions, green peppers and spaghetti sauce to noodles, mix and heat. Pour egg whites on top of mixture to thicken sauce. Stir to allow egg whites to cook.

NUTRIENTS PER SERVING:
Calories: 270, Total Fat: 2 g, Saturated Fat: 0.5 g, Trans Fat: 0 g, Cholesterol: 50 mg, Sodium: 430 mg, Total Carbohydrates: 32 g, Dietary Fiber: 6 g, Sugars: 8 g, Protein: 30 g, Iron: 3 mg

Enjoy!

Michelle Roots BA KIN, CSCS, PES

www.CORE-Condition.com

What is it?

The TRX suspension trainer is a piece of equipment that can be used for simple and ultimately challenging exercises and workouts.  It was originally created by a Navy Seal who was tired of not having any exercise equipment or space to perform exercises for his whole body while on duty; therefore, it was designed to take up very little space and be versatile enough that it can be used for training indoor, outdoor, and virtually anywhere.  This is apparent through the name of the company that created it “Fitness Anywhere” (www.FitnessAnywhere.com). 

The suspension trainer itself can be packed into a small mesh bag for easy portability and convenience and is a comprised of two 6 to 7 foot heavy duty nylon straps with soft foam handles at the end of each strap.  The straps are adjustable in length to accommodate any size individual and different positions required for the multitude of exercises that can be performed with the TRX.  It can be attached very easily around anything strong enough to withstand the user’s body weight and is also available with a door hanger, again to be hooked into a door way strong enough to hold the users body weight. 

 Benefits of training with the TRX:

• Although many exercises with the TRX require a great deal of core and overall functional strength, most exercises can be adapted for the beginner, elderly, or the extremely overweight individual.
• It takes up very little space, is easily portable, and is considerably affordable.
• Exercise with the TRX can be performed indoors or outdoors.  Whether you are in a gym, home gym, garage, hotel room, a full body workout can be done ANYWHERE!  It can even be hooked around a sturdy tree to take your workout to the park on a sunny day.
• TRX training can be added into any workout in conjunction with free weights, body weight exercises, and weight machines.
• The TRX can be used for upper body, lower body, and core strength exercises, balance training, flexibility training, or plyometric training to name a few, but the possibilities are endless depending on your degree of creativity with the device.

Check out this video of me demonstrating some of the MANY exercises that can be performed with the TRX:

I have been training with the TRX and using it with clients for approximately 3 years now and I highly recommend it to anyone looking add variety to their workout.  I have used it with a wide array of clientele including professional, college, and high school level athletes, as well as weekend warriors, those new to working out, and even in a rehabilitation setting.  The results and feedback from all clients have been similar-“2 thumbs up!”

Due to the small learning curve in TRX exercises, it is very important to start slow, get lot’s of practice, watch the introductory DVD that comes with the purchase of most TRX’s, and possibly book a session with a TRX certified trainer in your area to ensure you are performing all exercises properly to reap the benefits and avoid risk of injury. 

Email Michelle@CORE-Condition.com for more information on TRX training and other recommended fitness products.

Michelle Roots BA KIN, CSCS, PES

www.CORE-Condition.com

By Brierley Wright, M.S., R.D.

I know I’m not getting enough vitamin D, which—as a dietitian and nutrition editor of EatingWell Magazine—I hate to admit. Except for in my coffee, I don’t care much for milk (a food that’s fortified with D). I also spend most of my weekday hours indoors behind a computer, I slather any sun-exposed skin with sunscreen when I go outdoors and I live north of the midsection of the country—all of which means I’m not getting enough sunlight for my body to produce the quantity of D I need. (Ultraviolet, or UV, rays penetrate the skin’s uppermost layer, causing skin cells to produce a form of vitamin D, which is then processed—along with vitamin D from food—by the liver and kidneys and converted to the active form of the vitamin.)
 
 I’m not alone: some studies suggest that as many as 7 out of 10 Americans don’t get enough of the “sunshine vitamin.” Interesting, considering the Institute of Medicine recently upped the daily recommended amount (for ages 1 to 70) to 600 International Units (IUs).

Having sufficient levels of D is important for everyone, me included. The vitamin practically deserves super-nutrient status:

1. Vitamin D helps bones absorb calcium, keeping them strong and preventing osteoporosis.  
     
2. It may offer protection against cancer—lowering the risk of some types like breast, prostate and colorectal.  
     
3. Studies suggest it can help with depression and in preventing seasonal mood swings.         
      
4. Adequate D may help lower heart disease risk. Research has linked low levels of vitamin D with both cardiovascular disease and conditions that increase risk of cardiovascular disease, such as high blood pressure and diabetes.         
         
5. Vitamin D could help with weight control. In some studies, people with higher body mass indexes (BMIs) tend to have lower D levels. Also, upping vitamin D (and calcium) intake may have helped boost weight loss in one recent study of dieters.

Are you getting enough Vitamin D??  Click on the link below to take the quiz and find out!

http://www.eatingwell.com/nutrition_health/nutrition_news_information/quiz_are_you_getting_enough_vitamin_d?utm_source=AbtccBG_vitamin_d

Ready in 5 minutes • Makes 1 shake

• 1 scoop protein powder
• 1/2 cup low-fat cottage cheese
• 1 6-oz container plain low-fat yogurt
• 1/2 cup berries
• 4 tbsp brewed coffee

Mix all ingredients in a blender and serve.

NUTRIENTS PER SERVING:
Calories: 350, Total Fats: 5 g, Saturated Fat: 4 g, Trans Fat: 0 g, Cholesterol: 55 mg, Sodium: 620 mg, Total Carbohydrates: 28 g, Dietary Fiber: 4 g, Sugars: 22 g, Protein: 41 g, Iron: 1 mg

Enjoy!

Michelle Roots BA KIN, CSCS, PES

www.CORE-Condition.com

This seems to be a question I get asked quite frequently, so I thought this would be a great topic to cover in this week’s article. With the long winter finally over, many people want to take their cardiovascular exercise outdoors and switch it up from the regular treadmill running routine. I am frequently asked the question of which is better, treadmill running or outdoor running? Unfortunately there is no easy yes or no answer to this question because it depends on the countless parameters related to running distance, terrain, intensity, training goals, and individual fitness level to name a few.

I always begin my response to this question with this statement: running is a great calorie burning workout wherever you do it. Regardless of whether you run indoors on a treadmill or outdoors, the same muscles are still activated and you are still burning calories. Running is one of the most convenient and productive ways of training the heart, burning calories, and keeping healthy because you can basically do it anywhere! Nowadays gyms seem to have rows upon rows of treadmills and other cardio equipment equipped with things like TV’s, radios, iPod plug-ins, and programs that simulate running any type of terrain. If you are someone who does not enjoy running or being in the gym, most top of the line gyms provide you with numerous “distractions” to keep you there longer and reduce the amount of “suffering” you may experience during a workout. Avid “outdoor runners” seem to enjoy the fresh air and “distractions” from being out in a beautiful trail or running through the streets of the neighbourhood.

There are positive and negative points to each option and I believe it truly comes down to personal preference and training goals. If you are training for an outdoor race then it would be in your best interest to train outdoors to teach to body to adapt to different types of terrain, weather patterns, and climates. It would be OK to perform some workouts indoors, but doing approximately 60% of your training outdoors would be the most beneficial. In regards to the workout intensity, treadmill running is believed to be slightly less challenging due to the lack of wind resistance, changes in terrain, belt assisted forward motion, and the fact that you can’t run downhill on a treadmill. Studies have found that putting the treadmill at a level 1 incline during your run more closely imitates outdoor running intensity. In general conclusion, if you remain at similar exercise intensity (heart rate) during a run on flat terrain either indoor or outdoor and run for the same distance/amount of time, the resulting workout of each will be closely comparable. Here are some distinct advantages of indoor and outdoor running:

Indoor Running

Pros:

• Can be performed anytime of day, any day of the year, in any weather pattern

• Can watch TV while running

• Can set specific incline levels, speeds, times of each run to reflect training goals

• Cushioned surface can be easier on lower body joints (hips, knees, ankles)

• Can stop your run at anytime you like or need by hitting the “stop” button

• Treadmills have handrails that you can grasp for balance when beginning a walking/running program

Outdoor Running

Pros:

• Can be done anywhere and can enjoy nature and scenery during your workout

• More functionally related to activities of daily living

• Is generally harder and can possibly expend more calories than running same distance on a treadmill

• Can switch it up frequently and try newer, harder, longer routes daily if desired

• Many people get a feeling of accomplishment after completing a specific distance instead of running for a certain amount of time on a treadmill and getting off

If you are recovering from or are prone to lower body injury please seek recommendation from a medical professional to decide which terrain would be best to prevent or reduce the risk of injury.

Email Michelle@CORE-Condition.com for more information about the difference between running indoors and outdoors.

Michelle Roots BA Kin, CSCS, PES

www.CORE-Condition.com

INGREDIENTS:

• 5 to 6 yams (depending on size)
• 1 tbsp olive oil
• 1 yellow or white onion, chopped
• 1½ lb lean ground chicken
• 3 cloves garlic, minced
• 4 oz mushrooms, sliced
• 2 carrots, sliced
• 2 stalks celery, sliced

INSTRUCTIONS:

1. Peel yams and cut into small pieces. Bring to a boil on stovetop and let simmer 20 minutes or until soft. Mash with a hand mixer or hand masher and set aside.

2. Pre-heat oven to 350 degrees. Heat olive oil in frying pan. Add onion and sauté about 3 minutes. Add ground chicken and garlic. Once chicken is almost cooked through, add mushrooms, carrots, celery and sauté until the chicken is fully cooked. In a deep baking dish, layer the chicken mixture on the bottom, cover with a thin layer of mashed yams, then another layer of chicken and top with the remaining yams. Bake for about 20 minutes, then broil for 5 minutes. Let cool 5 to 10 minutes and serve.

“Goes great with a green salad topped with lemon juice and flaxseed oil,” says Oxygen reader Karoline. “It tastes great the next day too, so make enough that you have lunch for the next day or so!”

NUTRIENTS PER SERVING:
Calories: 390, Total Fats: 13 g, Saturated Fat: 3 g, Trans Fat: 0 g, Cholesterol: 75 mg, Sodium: 75 mg, Total Carbohydrates: 48 g, Dietary Fiber: 8 g, Sugars: 16 g, Protein: 22 g, Iron: 2 mg

What are you having for dinner tonight???

Enjoy!

Michelle Roots BA KIN, CSCS, PES

www.CORE-Condition.com

Remember in whatever you do or strive to do…..”never, never, never give up!”-Winston Churchill

Enjoy and share,
Michelle

• 1 cup low-sodium chicken broth
• 1/2 onion, diced
• 1 1/2 tbsp ginger, minced
• 4 cloves garlic, chopped
• 6 medium sweet potatoes, peeled
and cut into cubes
• 1 tsp cinnamon
• 1 tbsp honey
• Sea salt and pepper to taste

1. Heat a large skillet on medium high heat, add 1 tbsp of broth and sauté onions until soft.

2. Add ginger and garlic and mix together with onions.

3. Add sweet potatoes, cinnamon, honey and remaining broth. Stir and let simmer until potatoes are tender (about 15 minutes).

4. Season with salt and pepper. Serve hot. 

NUTRIENTS PER SERVING:
Calories: 141, Total Fats: 0 g, Saturated Fat: 0 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 54 mg, Total Carbohydrates: 32 g, Dietary Fiber: 4 g, Sugars: 12 g, Protein: 3 g, Iron: 1 mg

Michelle Roots BA KIN, CSCS, PES

www.CORE-Condition.com

Ready in 30 minutes • Makes 8 servings

• 1 cup dates
• 1/4 cup water
• 1/4 cup natural peanut butter, smooth or crunchy
• 1/4 cup ground flaxseeds (2 tbsp whole)
• 1 cup whey protein powder
• 1/8 tsp sea salt
• 1/2 cup apricots, diced
• 1/2 cup Grape-Nuts cereal, divided

1. In a food processor, blend together dates and water.

2. Add peanut butter and process until smooth. Add more water as needed.

3. Add protein powder, flaxseeds and salt and process to combine thoroughly. Add apricot pieces and half of the Grape-Nuts. Pulse just enough to incorporate them into the mixture.

4. Place a two-foot-long piece of wax paper in an eight-by-eight-inch dish, with half of the wax paper hanging over the edge. Pour mixture into dish. Use the wax paper to press the mixture evenly in the pan. For best results, place in freezer for one hour to firm. Cut into eight pieces. Roll each piece in the remaining cereal to coat evenly. Wrap individually and refrigerate or freeze.

Nutrients per serving: Calories: 209, Total Fats: 5 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 79 mg, Total Carbohydrates: 25 g, Dietary Fiber: 4 g, Sugars: 16 g, Protein: 16 g, Iron: 2 mg

They are so tasty it feels like you are cheating on your diet when you’re not!

Michelle Roots BA KIN, CSCS, PES

www.CORE-Condition.com