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Friday, October 2, 2009
In this issue...
What's New for October...
Goblins, ghouls, ghost and a gobble gobble, it's October. Thanksgiving and Halloween are just around the corner. This edition of the SFA Press will feature informative articles about common injuries and
musculo-skeletal ailments and what you can do to prevent them.
 Featured Professional
of the month, Andrew Burchell, Co-Director of Exercise Design and Development with
StayFitAnywhere.
Andrew is a certified personal trainer and clinical exercise specialist. He has a wealth of experience training individuals with cardiovascular diseases, post rehab injuries, and specializes in effective fat loss solutions.
He is the author of the "12 Keys to Fat Loss" which will be available in the upcoming
months as a complimentary downloadable e-book. Andrew has also been providing Stayfitanywhere developed
lectures at various venues. Most recently, we held a lunch and learn at LEDCOR
located in downtown Vancouver on, "Functional Exercise Strategies for the Workplace".
For more information on Andrew, you can read more of his bio at
Stayfitanywhere.com
If you have any inquiries about or Lunch and Learn programs, email us at info@stayfitanywhere.com.
Andrew Burchell will be presenting Fit Over 50 at Vine and Fig Tree Books (4109 MacDonald Street) on
Friday, October 2nd at 3:30 pm.
On the following Friday, he will be presenting Fitness Considerations for the Older Adult at Sunset Community Centre (6810 Main Street).
Friday, October 9th at 1:30pm.
To register for the lecture or for more information, please contact aburchell@stayfitanywhere.com.
Stayfitanywhere would like to give a big word of encouragement to all those
participants in our Biggest Loser Challenge. A select (and brave) few are on their
last month of this enduring 10 week weight loss challenge. Final weigh in is Wednesday, October 28th. Good luck everybody!
Our next active activity will be held in November, indoor ice skating! Details of this event will be posted on our website stayfitanywhere.com and in our November
issue of SFA Press.
This marks the end of our outdoor Evolution Bootcamp for 2009. But not to worry
folks! This also marks the beginning of Stayfitanywhere's indoor Specialty training programs! Beginning
Classes begin October 5th.
Please check the class schedule at Stayfitanywhere.com for class details and times.
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Learn it! Train it! Live it!
Injuries regularly happen when a person loses their balance and falls to the ground. You can either
injure yourself by executing a maximal muscle contraction too late to produce the proper posture to
prevent a fall or from the impact of your body landing on the ground. Balance is an element of
physical activity that is often over looked however it is an essential component to injury prevention ,
athletic performance, and everyday life. In order to train balance you must be out of balance, try
the following 1 foot balance progressions.
Try this:
1 Foot Balance
  
- Start by testing your balance on 1 foot. Simply stand on 1 foot with a slightly bent ankle,
knee and hip and see how long you can hold it for. Stand on a flat surface to begin and progress to unstable surfaces as you become comfortable.
Use your opposite foot as a kick stand to steady yourself when necessary, you can use this for all the progressions.
- Once you feel confident that you can stand on 1 foot for 30seconds without touching down to the floor try standing on 1 foot with your eyes closed.
- With your eyes open standing on 1 foot move your opposite foot to spots on the floor that correspond with the face of a clock. For example 3 o'clock is directly to your right, be creative!
- 1 Foot tracking exercises. Check out our online training centre and sign up for a free Accountability Basic package.
- Finally if you are feeling really adventurous try balancing on 1 foot on different objects in your home, workplace and the great outdoors. Progress carefully!
To really connect with the ground try all these exercises with bare feet, have fun balancing!
Consult a physician if you have any medical conditions prior to attempting any exercises.
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Fitness and Fat Loss
The path to losing weight often requires a tremendous amount of movement. It is often recommended that
individuals find activities that they enjoy to help them stay motivated. However, engaging in the same or
similar activities repeatedly can also have its drawbacks. Overuse injuries (injuries resulting in tissue
damage from repetitive demands over time) can sometimes result. Therefore, in order to prevent any such
injuries (eg. shin splints, tendonitis, etc..), it is recommended that you balance your activity by
engaging in a wide variety of activities and movements. This will help to reduce the amount of
repetitive stress on your body.
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Recipe of the Month
In general seafood has a higher fat content and is highly beneficial because fattier fish can survive being
frozen and thawed without becoming mushy. Certain types of Salmon rank among the fattiest of all
fish, don't worry: it is the "good" fat (omega-3s). Salmon also offer half the recommended daily allowance of
Vitamin A and Vitamin D in a single serving. The oil in Salmon features two otherwise rare compounds known
to offer highly protective cardiovascular and neurological benefits. All recipes are provided by personal Chef Cory Richert.
This month's recipe: Pan Seared Salmon on Watercress Salad
Total preparation and cook time approx. 15mins.
Salmon Ingredients
1 Pacific Wild Salmon fillet with bones removed, skin left on
Salt & Pepper (to taste)
2 tablespoons olive oil (or canola)
a dash of freshly squeezed lemon juice
- Preheat a frying pan over medium-high heat with oil. Season salmon on both sides with salt & pepper.
- Before pan begins to smoke add the salmon filet, skin side down and sear undisturbed for
approximately 2-4 minutes per side (depending on thickness of fillet).
- Remove salmon from the pan and lay on top of the watercress salad (you may wish to remove the
skin at this time, but if seared properly, the skin is not only deliciously crispy, but also good
tasting!) Squeeze the fresh lemon juice into the hot pan and deglaze for 1 minute (scrape up any tiny
bits that were let in the pan…this has tremendous flavour!) Once deglazed, pour the small amount of
remaining liquid from the pan directly over top of the salmon and serve.
Salad Ingredients
4 tablespoons white wine vinegar
2 teaspoons freshly squeezed lemon juice
1 teaspoon honey
1 tablespoon grated red onion (use large holes of a box grater)
3 tablespoons olive oil (or substitute your fav oil such as hazelnut, walnut, canola)
2 cups watercress (thin stems and leaves only; from 1 large bunch)
- Stir together vinegar, lemon juice, honey and onion until everything has dissolved, then stir in
oil. Just before serving, toss watercress with enough dressing to coat and lay out on the middle of
the plate.
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SFActs
Muscle pulls or muscular strains are the most common of sports injuries. A muscle pull or strain can
happen in almost any muscle in the body, and can result from overuse, fatigue, body contact, or landing
awkwardly. To reduce the risk of these types of injuries, here are 3 things that you can do:
- Spend more time transitioning from rest to exercise (this means warming up properly and not going
too hard & too fast at the onset of your chosen activity)
- Stretch dynamically before activity (dynamic stretching activities are stretches that
involve movements)
- Stop activity before you get overly fatigued (most sports injuries occur at the end of the game
when muscles are highly fatigued)
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30 Minute Challenge
A huge part of injury prevention comes from doing a proper warm-up before doing your workout.
Your warm-up should comply with the following 3 principles: a cardiovascular exercise that gradually
elevates your heart rate, movements that resemble the activity you will be taking part in, and some balance
work to activate your nervous system (many warm-up exercises are a combination of all 3 principles).
Although this won't take you 30 minutes to complete try this dynamic warm-up before you do your next workout.
- Line Drills: Front to back step, 123 step, and crossover step – Perform each step twice for 30seconds
- Dynamic Movements: Inline March, High Knee Run, Butt Kick Run, Lateral Shuffle (slow),
Lateral Shuffle (quick), Crossovers, Crossovers (silent shoulders), 45 Degree Angle Lunges, Airplane Walk
and Inchworms – Perform each exercise over a distance of about 10meters
- Balance Exercises: Stationary 1 Foot Balance (eyes open/eyes closed), 1 Foot Balance with foot movement, and Lateral Bounds – Perform each exercise for 30seconds
If you are unfamiliar with some of these exercises please don't hesitate to contact me at jneumann@stayfitanywhere.com.
Consult a physician if you have any medical conditions prior to attempting any exercises.
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Editor's Note
Autumn is here and winter will soon be arriving. This means the Vancouver 2010 Winter Olympics are right around the corner. What is your favourite sporting event to watch?
Let us know and we'll feature your comments in upcoming issues of our SFA Press.
As always, we value your feedback in producing an informative and relevant newsletter. Don't hesitate to email us with any suggestions at newsletter@stayfitanywhere.com.
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