20km Long Run

Sun Run Training - Week 5

SUN RUN
Training - Week 5

Intro to HILL TRAINING
Mondays & Thursdays: OFF/Strength Program (ie. Bootcamp)

Tuesday: 3km

Wednesday: 2.5km - 3 x 400m hills

Friday: 4km easy pace

Saturday: OFF

Sunday: 8km

Sun Run Training - Week 3

rSUN RUN
Training - Week 3

Mondays & Fridays: OFF/Strength Program (ie. Bootcamp)

Tuesday & Thursday: 4km easy pace

Wednesday: 4km easy pace

Saturday: Cross Training (Cycle, Swim, Brisk Walk)

Sunday: 6km

15km Long Run

Week 2: Sun Run Training Schedule

SUN RUN
Training - Week 2

Mondays & Fridays: OFF/Strength Program

Tuesday & Thursday: 3.5km easy pace

Wednesday: Cross Training

Saturday: 4km - 4.5km

Sunday: Recovery - 30 minute speed walk/jog

Long Run Route - 13.5km

Haiti Fundraiser - Feb 13th

Showing Some LOVE for Haiti on Valentines Day

Location:Milan Palace (AKA "ON the ROCKS")

Time:7:00PM Saturday, February 13th

Tickets are $25 which includes a complimentary drink, Dinner and a rose for the lovely ladies!!

Contact: Michelle Sandhu for tickets 604-616-6639

Sun Run Training - Beginner Week 1

SUN RUN
Training - Week 1

Mondays & Fridays: OFF/Strength Program

Tuesday & Thursday: 2.5km easy pace

Wednesday: Cross Training

Saturday: 3.5km - 4km

Sunday: Recovery - 30 minute speed walk/jog

7km Trail Run (with hill) - Thursday Route

10km Run at Surrey Althletic Park

New Years Resolution: Improve running speed

New Years Resolution: Improve running speed with intervals

- sprint 20 seconds, jog 10 seconds repeat this round 8 times for a total 4 minutes

- walk break for 3 minutes

and then repeat above sequence 2-4 times or until exhaustion

At Home Workout

Visit out youtube channel for workout suggestions over the holidays

YouTube - CardioCoreBootcamp's Channel

Posted using ShareThis

Healthy Snack Recipes

Below are some snack recipes suggested by, Meghan Rathwell Registered Nutritionist - don't worry they are healthy and tasty!

Date Nut Ball Recipe

½ cup pitted date ½ cup soaked walnuts (soak for 8 hours)

¾ cup oats

3 tablespoons unpasteurized or raw honey

¾ cups shredded coconut unsweetened

¼ cup raisins

¼ cup dried cranberries unsweetened

2-3 tablespoons greens powder

Extra coconut for rolling balls or sprinkling over the top of the bars (optional)

Grind oats into a meal texture in a coffee grinder. Add the rest of the ingredients, and process into a dough type mixture.For bars, press the dough into an 8×8 pan and sprinkle with coconut. Refrigerate for 1-2 hours before cutting into bars.To make energy balls, roll dough into 16 to 24 balls and roll each ball in coconut. Refrigerate for 1-2 hours.

Recipe inspired by Kim Wilson’s book Everyday Wholesome Eating…In the Raw.

Chick Pea Nibbles

2 cups cooked chickpeas

1-2 tsp. seasoning (e.g. salt & pepper, turmeric cumin, garlic, curry)

1 tbsp. oil

Preheat oven to 375° F. In a medium bowl, toss together the chickpeas and desired seasoning in the oil. Stir together well and spread out onto a large baking sheet. Bake for 45-60 minutes, flipping after 20 minutes. Let cool before serving. Makes 2 cups.

Adapted from Tanya Barnard and Sarah Kramer. How it all Vegan! Irresistible Recipes for an Animal-free Diet.

Apple Cinnamon Energy Bars (raw)

1 small apple, cored

1 cup fresh, or soaked dried dates

½ cup soaked or cooked quinoa

¼ cup ground almonds

¼ cup ground flaxseed

¼ cup hemp flour (could substitute with oat flour)

2 tsp. cinnamon

½ tsp. nutmeg

Salt to taste

In a food processor, combine all the ingredients together and mix until you achieve desired consistency. You can then shape them into balls, or roll the mix and cut it into squares. Once bars dry, they become easier to handle. You can also freeze them.

Banana Bread Energy Bars (raw)

1 small banana

¾ cup fresh or soaked dried dates

½ cup popped amaranth

¼ cup chopped walnuts

¼ cup ground sesame seeds

2 tsp. cinnamon

½ tsp. nutmeg

Salt to taste

Follow directions as listed above. To pop amaranth, heat, a small amount of coconut oil or butter over medium heat, just enough to cover the pan. Add a small amount of amaranth, so it forms only a single layer on the pan. Stir it to keep it from burning. As it pops you can remove it from the pan, and add more.

Above recipes from The Thrive Diet, by Brendan Brazier.

Rice Balls- Adapted from Garden of Vegan

These are great eaten cold and can also be frozen as well. They can be served on their own as a snack or with a salad for a larger meal. You can also play with the ingredients and get creative with how you prepare them. Sometimes, if the balls aren’t sticking very well, I will add some tahini to the mix.

¼ firm organic tofu, crumbled (optional)

½ cup veggie stock

2 tbsp rolled oat flakes

1 ½ tbsp tamari

½ cup chopped cilantro

1 tsp. dried basil

¼ tsp black pepper

1 stalk celery, finely chopped

1 small onion, finely chopped

1 clove garlic, finely chopped

1 ½ cups cooked rice

Preheat oven to 400° F. In a blender, blend the tofu, stock , oat flakes, tamari, cilantro until well mixed. Transfer mix to a large bowl and add the basil , pepper, celery, onion, garlic and cooked rice and mix well. Form mixture into balls . Lay on a lightly-oiled cookie sheet and bake for 20 minutes or until browned.

Ryan Hall's Half Marathon Training Plan at Runner's World.com

Ryan Hall's Half Marathon Training Plan at Runner's World.com

Tabata Workout

Here is a quick workout guaranteed to burn more calories in 20 minutes than a 1 hour (moderate pace) on the treadmill.

Do these seven station, 30 seconds each (high intensity) 3-4 times.

http://www.youtube.com/watch?v=5C3yQTVMX

Are you naughty or nice? Track your food intake to find out

Check out the iphone app MyFitnessPal. It's a great way to keep track of your food intake on the go.


If you don't have an iphone check out this online meal planner http://www.cardiocorebootcamp.ca/page/MenuPlannerDemo.html

Tuna & Salad Pocket

Stop drowning your tuna in mayo, instead try this light recipe. Fresh carrot, tomato and lettuce combined with a touch of red wine vinegar, give this tuna pocket a burst of refreshing flavor. Use an herb salad mix for an even better flavor.
Yield: 2 servings

Here's what you need...

• 1 medium tomato, diced
• 1 small carrot, peeled and shredded
• 5oz can white albacore tuna, in water
• 1 cup mixed lettuce
• 2 teaspoons red wine vinegar
• Dash of pepper
• 2 whole wheat tortillas

1. In a medium bowl mix together the tomato, carrot and tuna. Add the lettuce and drizzle with vinegar. Mix well and add dash of pepper.
2. Serve half of the tuna mixture in each tortilla.

Nutritional Analysis: One serving equals: 188 calories, 3g fat, 16g carbohydrate, 9 g fiber, and 23g protein.

The 5 Biggest Fitness Mistakes

Take a walk through any gym, and you'll notice many mistakes. Mistakes that waste time. Mistakes that put people in danger. And mistakes that are just plain stupid. Maybe you even make a few of these mistakes yourself.

By avoiding these common blunders, you'll put yourself on the fast track to results. Check out the following 5 fitness mistakes and the solutions you need to avoid danger and to get fit fast.

Mistake 1: You use the wrong weight

The goal is to challenge your muscles, not to simply go through the motions. If you are able to complete 15 repetitions easily, then the weight is too light. On the flip side, if you aren't able to perform an exercise through its full range of motion, and find yourself cheating on form, then the weight is too heavy.

The correct weights will feel challenging by your last few repetitions, but won't force you to sacrifice form.

Mistake 2: You do the same routine

You may have noticed that most people do the same exercises each time they visit the gym. Maybe you've been doing the same exercise routine as long as you can remember - if it isn't broken then don't fix it, right?

The truth is that exercise routines have expiration dates, and that is the date that they begin to lose their effectiveness. As a rule of thumb never use the same routine for more than 4 weeks.

Mistake 3: You don't warm up

Most people consider warm up time to be wasted time - they'd rather jump right into the heart of the routine. What they don't realize is that a good warm up will allow you to perform at a higher intensity, which means greater results.

The point of a warm up is to increase your muscle temperature. This increases blood flow, muscle contraction and reduces muscle resistance. Your warm up should last 5-10 minutes.

Mistake 4: You use bad form

Gyms are filled with people performing exercises with bad form. The two biggest reasons are that you aren't concentrating on the exercise, or you're trying to lift weight that is too heavy. Lifting with improper form almost always results in injury.

Take the time to achieve proper form, by doing so you'll avoid injury and will reap the full benefit from each exercise.

Mistake 5: You workout alone

People who exercise alone are less challenged, less accountable and typically see fewer results. It makes sense, doesn't it? Why rush to the gym if no one is there waiting for you? Why push yourself if no one is watching? Exercising alone is a recipe for disaster.

The best way to avoid injury and to see results is to regularly train with me or another highly qualified bootcamp instructor - You KNOW I'll make you sweat!

2010 is gonna be something special, how are you going to make a difference?

Keep it Clean: 6 tips to avoid over eating

1. Plan ahead. Decide if this will be a treat day since it’s a special occasion and plan which treat you’re going to have depending on where you are relative to your goals. If you’re maintaining, you may decide to have a glass of wine plus a small dessert. If you’re trying to lose weight for that Christmas cruise you might want to keep this meal super Clean.

2. Don’t skip meals. Thanksgiving Day is no different than any other if you’re following The Eat-Clean Diet. Don’t overcompensate for Thanksgiving calories by skipping meals that day. If you’re starving by the time dinner is served, you’re more likely than ever to overeat.

3. Remember your portion sizes. A portion of lean protein is the size of the palm of your hand, a portion of starchy carbs fits into one cupped hand and a portion of high-water content carbs fits into two cupped hands. I serve myself slightly smaller portions for my first helping of food since I’m eating more foods than I normally would in a meal. If I’m truly hungry after that first plate, I go back for seconds, but often I find that I don’t need it.

4. Make healthier choices. Part of eating clean is learning how to make healthier choices. Pick white meat over dark, choose dishes that aren’t covered in rich sauces, fill your plate with vegetables and pass on the butter for your dinner roll. Don’t be afraid to offer to bring your own dishes to a host’s house to ensure you’ll have something you enjoy eating. If you do indulge in a dish that’s not Clean, try not to serve yourself too large a portion.

5. Eat slowly. It takes a whole day to prepare this delicious meal, don’t rush through it in ten minutes! Be mindful of how fast you are eating – enjoy each bite and chew properly. It takes twenty minutes for your stomach to register that it is full, so if you eat too quickly your body can’t tell you it’s had enough until it’s too late.

6. Limit your alcohol. Alcohol not only lowers your inhibitions, making you more likely to overindulge, it also provides you with a lot of unnecessary calories. Try the Clean Cocktails from my Eat-Clean Diet Cookbook as an alternative or do as I do and pamper yourself with a glass of water flavored with lemons and limes.

Mind and Muscle - Linking It All Together

Article written by: Troy A. Dolfi

The mind-muscle connection. This mentality is nothing new. In the late 80's and early 90's it seemed to be a body building buzz word. But with all the supplement advertising and steroid news, it seems to have fallen through the cracks to some degree.

What is the mind-muscle connection?

The mind to muscle connection is to use your mind to connect with the muscle you are training and to actually envision the motion, the tension, the growth and power you need to push yourself to another level.

One thing that is key for anyone is that you have to believe that the subconscious can aid in your workout. Seems a little hard to swallow at first, but think of it this way, you buy a supplement that you've heard others talk about and you start taking it, within two workouts you feel awesome! Intensity is high, better workouts, adding a few pounds to your lifts, etc. etc. Now, was this strictly from the supplement? Or could it be somewhat due to the fact that in your mind you thought that you were taking this new "super" supplement? These thoughts are known as a "placebo effect" and will eventually dissipate.

Now, what if you could keep this effect all the time?

This is what the mind-muscle connection may do for you.

Just so you know, this connection is not visualizing the next set or the next exercise to do in your workout. Nor is it looking at those amazingly pumped biceps in the mirror while doing preachers.

It is the ability to subconsciously connect with your muscle fiber through the nervous system and make the muscle believe it is capable of more.

All lifts start with the brain. The brain directs the muscle through nerve impulses to push or pull and then the pulses, depending on their frequency and strength, can become a big factor in how much force you may apply on a given lift.

You must picture the explosion of energy that is needed in each muscle group to get that last rep, push the last few inches, pull that dumbbell all the way up on the concentration curl, or press that bar up and over the head on a military press.

Nothing else matters, you hear nothing, you see nothing, all you do is CONNECT!

How do you start this connection?

It is as simple as posing in front of a mirror.

Try to connect with a particular muscle on your body when posing in front of a mirror and see if you can get it to contract/tighten and then release.

Then you need to apply this in the gym.

It will require slowing down your lifts and lightening the load so that you can feel the muscle working while moving.

Through time you will have greater control over the area being worked.

Mind-Muscle Connection For Your Back

I chose back as it is an area we do not see, and can be a little harder to connect with.

Perhaps the single best way, next to actually working the back, is posing. Different lat and back poses will teach you how to keep your back tight through flexing, and help you learn to squeeze your back muscles harder during a lift. Mastering the front and rear lat pose (showing lat spread), is for lat width, and the double back biceps pose is for thickness and detail. Utilize this posing technique as you perform various back movements. For example as you perform lat pull downs, imagine you are hitting a double back biceps pose.

If you are just starting into bodybuilding, practice these back poses twice per day. This will help put you on the fast track to huge lats. It is also suggested that everyone flexes their back hard after a good set, and of course stretch hard between and before sets.

You will also build a better mind-muscle link through working the muscle properly. The correct form will better establish this connection. As you do any kind of back exercises try to think of your arms more as hooks, rather than being used in pulling the weight. Pull hard with your back muscles, and force them to take the brunt of the load.

Along with all of this, you must provide adequate recuperation time and proper nutrition.

It will be the catalyst that works with what is mentioned above to put you in to a less stressful training situation and provide you with a mixture of ingredients for better body building success.

Once you start to master the mind muscle connection, it is what separates you from everybody else. Some people have parts that respond better than others,,, some will say its genetics. Which surely plays a part... But could it also be that the person has a better mind muscle connection to that particular muscle?

Something to think about.

Its like wiggling your fingers. Some folks can't move each individual finger without moving another. Connecting with a part vs. the whole can make for a big difference in your training. Give this a try the next time you step in to the gym and see what it can do for you.

Sources:
Scott Abbett - Develop a real "Mind-Muscle Connection" for Bodybuilding Success - searchwarp.com
Mind and Muscle by Blair Whitmarsh - June 2001