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Monday, May 3, 2010
In this issue...
What's New for May...
For Stayfitanywhere, May marks the first month of taking our group training program to the outdoors.
Evolution Bootcamp is our popular, high-intensity group conditioning class, which kicks off May 3rd!.
This year we have 2 different locations: Stanley Park and East Vancouver. With the improving weather, May is a great time to begin taking your
fitness activities outside and this edition of the SFA Press is dedicated to just that. Read on! .
Stayfitanywhere wanted to thank everyone who came out to our open house. It was great seeing everyone who braved the rainy and chilly weather.
A special thanks to our guest speakers who took the time to share their knowledge.
Stayfitanywhere is featuring 2 great lectures this month! Andrew Burchell will be presenting Functional Exercise
Strategies for the Workplace on at Sunset Community Centre (6810 Main Street). On Tuesday, May 11 at 6:00 pm.
On Tuesday, May 18th at 7:30 pm 'Fit Over 50' will be presented at the Stayfitanywhere Training Studio!
For full details, visit Stayfitanywhere.com
Want to get a head start on your fitness before participating in a bootcamp program? Come down to the
Stayfitanywhere fitness studio at 1732 Alberni street and build a strong, balanced musculo-skeletal foundation
with a Stayfitanywhere elite personal trainer today. Receive a complimentary full body fitness assessment!
Book your free assessment today info@stayfitanywhere.com.
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Highlight of the Month
Stayfitanywhere presents Evolution Bootcamp is now underway. Classes run mornings and evenings. This customized exciting outdoor fitness
program is sure to deliver the ultimate total body workout and help get your physical body in excellent condition for
the summer months. Classes are limited to 12 participants for higher quality and personal attention. Register today at
Evolution Bootcamp.
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Recipe of the Month
Using fresh rosemary infuses the food with the wonderful flavour. Any summer vegetables will work here, like bell
peppers, cherry tomatoes, green onions...use what you have on hand.
All recipes are courtesy of Cory Richert, Personal Chef.
This month's recipe: Rosemary Skewers
Total time: 15 minutes.
Ingredients:
2 sprigs of fresh rosemary
2 turkey sausages (any sausage will work), cut into 2" pieces
1 medium yellow zucchini, cut into 1" chunks
1 medium green zucchini, cut into 1" chunks
1 red onion, cut into 1" chunks
1 tablespoon olive oil
Salt & pepper, to taste
Cooking Directions:
Heat your BBQ to the highest setting (500 degrees+ is ideal). Skewer the ingredients on the rosemary sprigs alternating between
items, starting and ending with pieces of sausage. Brush olive oil on each side of the sprigs to help prevent sticking on the BBQ,
and sprinkle with salt & pepper.
Ensure the BBQ grates are clean and add your skewers directly over the heat. Cook the sausages according
the package recommendations (on average 8-10 minutes). Turn the skewers often and watch for flare ups on the
fire, if you see the veggies starting to char then move the skewers over to the indirect heat, cover and
continue until the sausages are cooked. Serve with Dijon mustard, over rice, baked potato or a Greek salad. Serves 2.
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SFActs
Tis the season to begin running! Running is one of the most effective means for improving your cardiovascular
endurance, fostering a lean & toned physique, and is one of the absolute best ways to burn calories and reduce body
fat. However, as overuse injuries are commonly associated with running, it is important to take a cautious approach
before you go full steam into your running regime. Remember that with each running stride, your body can absorb as
much as 3 times your body weight, and any existing weak links or imbalances in your body may exacerbate towards
pain and/or injury. With this in mind, here are some great tips to consider before you hit the roads this Spring:
- Remember the 'Too much- too soon' principle. Anytime you go from performing an activity zero days a week to
five days a week, it can be very stressful on your body and injury can result. Begin your first week by running
20 minutes only. If you are pain free, you can move up to 30 minutes.
- Always begin with a warm-up. You can do this by walking for the first 5-8 minutes. An even better approach
would be to perform a dynamic warm-up where range of motion movements and dynamic stretches would be included
(go to www.stayfitanywhere.com and sign up for an 'Accountability Basic' membership to view great dynamic warm-up
exercises!)
- Don't run on consecutive days. Allowing your body recovery time from the high-impact will definitely help
prevent any 'overuse' injury from developing.
- Always stretch after your run! The combination of tight muscles as well as the high impact of running is
another contributing factor to overuse injury. Be sure to stretch your calfs, hamstrings, quadriceps, and hip
flexors for 1 minute each after you've completed your run.
- Listen to your body. Monitor your body as you run and listen to the signals that it gives you. How is your
breathing? Are you breathing deep, rhythmic breaths or are you doing the 'dog-panting' type breathing? How are
your feet? Are you quietly absorbing each stride or are you pounding your feet into the pavement as you run? How
are your muscles? Do they feel warm and activated? Or are they burning and painful? These body signals are
there for you to determine whether you need to adjust your intensity or pace, adjust your form/mechanics, cease
your run completely, or keep on going!
If you have any further questions, email aburchell@stayfitanywhere.com.
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Try this. Let's Go!
The sun is coming out, it is getting warmer outside and individuals are beginning to participate in many great
outdoor activities. If you are looking for a single exercise that can be used as part of a dynamic warmup, as a
strength/endurance exercise, as an active recovery, and as a stretch the Pike Arch is perfect for you. The pike arch
is a yoga hybrid exercise that satisfies two of the most important philosophies we believe in at StayFitAnywhere:
it requires very little space and no equipment is needed. Watch this video on YouTube
to see the pike arch being demonstrated. Start using this exercise in your workouts!
Try this: Pike Arch
- Warmup: Perform the pike arch before you start your workout. Hold for 3-5seconds at each station, do 5 reps
for 2sets.
- Strength/Endurance: Perform the pike arch as an exercise by itself. Hold for 1-2 seconds at each station,
do as many reps as you can for 2 minutes, rest 1minute start again, can you go for 15 minutes?
- Active Recovery: Perform the pike arch instead of standing around trying to catch your breath before you start
your next strength exercise or your next sprint interval. Hold for 2-3 seconds at each station, 30-60 seconds.
- Stretch: Perform the pike arch along with your other stretches. Hold for 15-20 seconds at each station or
longer for any areas that are particularly tight.
You can find the pike arch video, along with many more exercises in the Online Training Centre exercise database.
Go to Stayfitanywhere.com to sign up for free access to the exercises and many other great tools!
Consult a physician if you have any medical conditions prior to attempting any exercises.
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