Articles

4 Nutrition Myths… BUSTED!

Only Eat Organic There isn’t any nutrient difference between organic and non-organic food. Eating organic is a personal choice. Although the amount of pesticides, hormones or antibiotics in conventional food are considered within safe limits, if you’re looking to reduce your exposure, then choose organic. If you’re simply looking to eat healthier, first start including more fresh, un-processed foods, whether organic or not. Superfoods are Healthier The term “superfood” is a marketing tool to promote foods that have health benefits. These foods are double the...

Breakfast on the Go with Overnight Oats

If you haven’t taken part in the Overnight Oats breakfast trend, you should totally give it a try! Overnight Oats are very easy to prepare and can be packed in jar for those with rushed mornings. The 1/3 cup of large flake oats in this recipe provides 3g Fibre and 4g Protein - A perfect way to load up on long-lasting energy before a run or a busy day! While the base is always the same: oats, yogurt, milk and whole chia seeds, overnight oats can be very versatile as you can customize them the way you like. For every 1/3 cup oats you can use 1/3 cup yogurt (use Greek for a protein boost...

Meal Planning Like a Pro

Ever wonder how some people juggle a full time job, training, family activities, and yet still manage to show up every day with deliciously-looking, healthy home-cooked meals? Follow these 5 steps to start meal planning like a Pro. Decide what you are going to eat Look for balanced recipes that have a combination of complex carbohydrates, protein and vegetables. Choose meals that have similar ingredients to keep your grocery list simple. For example, sweet potatoes are a great side with marinated lemon-rosemary chicken, but can also be used in a beef or black bean stew. Commit to going to the...

Static Stretching and Foam Rolling

By SportMedBC: Static stretching is a technique used to stretch the muscles of the body while at rest. Static stretching is to gradually lengthen a muscle to an elongated position and hold that stretch for at least 30 seconds. For best results, it is recommended to stretch the muscle until only a mild discomfort is felt. Stretching a muscle to a painful range is counteractive and reduces all the effects as the muscles reaction to pain is to shorten and spasm. The general guideline for static stretching is to hold the stretch for 30 seconds. Since everybody is different, a more effective...

Choosing a Route for your Run

When going out for a run it is important to prepare by deciding on your clothing, footwear, and accessories, but it’s equally important to pick a good route. Here we outline some tips to help make sure your route is allowing you to make the most out of your run. 1. Pick somewhere interesting! One of the most important factors when deciding where to run is picking somewhere that interests you. A park or street with good scenery can keep you motivated, and can improve your satisfaction with your run. 2. Pick somewhere safe! Safety is key when it comes to route planning, and will depend...

Proper Clothing For Your Run

Sometimes it can be difficult to decide what to wear on a run but here is a general guide to hopefully make it a little bit easier for you. 1. Layers Dress for your temperature in the middle of your run – this means layer your clothing, but don’t pile on too many clothes or else you’ll have some troubles trying to take them off while running. A good example of this is the Sugoi Versa Jacket (right image) – it has magnetic removable sleeves that turn this from a weather-resistant jacket to a vest! It also has a back pocket for convenient storage of the sleeves because...

Walk This Way 2018 - Week 7

“The road to success is always under construction. You’ll encounter potholes, detours, and delays. But you must keep your eye on your goal and keep moving forward.” - Ed Temple, Three-time Olympian Coach Track & Field Wow - Week 7 already? How are you feeling this week? What about your new level of fitness?! Is it getting easier to make time and finish your walks? Try to stay with it despite the cold/snowy/rainy weather. Post-holiday time is upon us, and we are all doing our best to get back into our regular routines! It might take a little extra effort and determination...

Walk This Way 2018 - Week 6

2018 Vancouver Sun Run InTraining - Program & Registration Information HERE You are feeling good, feeling strong, and feeling now like “You’ve got rhythm!” You’ve established new lifestyle patterns to help fit walking into your daily routine, and now all you have to do is stick to that pattern and keep it going... You are “doing it!” This week, the time you spend walking begins to gradually increase again. For the first time you will walk for a full 20 minutes TWICE, which will truly feel like you have gone for a real workout. Soon enough you’ll...

Walk This Way 2018 - Week 5

"It is good to have an end to journey toward, but it is the journey that matters, in the end." Ursula K. Le Guin Back to "work"?! What does that even mean? The time your spend walking this week will begin to gradually increase again. This week, be sure to focus on your technique: "Walk with attitude!" - These training sessions are no longer just a leisurely stroll! Consciously increase your stride length by extending the leg in front as you walk, planting that heel, and using a strong heel-toe action. Try to use your arms when you walk - they should be bent at...

Walk This Way 2018 - Week 4

You’re halfway through the program already – AMAZING WORK! This is a much deserved Rest Week, with less walking time so that your body can recover from all this new activity. Make sure your hold yourself back from doing more, and keep that rhythm to a comfortable talking pace! Remember, at the end of 8 weeks you will be well on your way to establishing walking as part of your life every day. You will be walking comfortably for 20 minutes every day, 5 times per week! “A journey of a thousand miles begins with a single step.” Small steps at that! “10 or 15 minutes...

Walk This Way 2018 - Week 3

How Exciting! You are entering into your third week of "Walk This Way" - Great Job! This week, you will start to work a little harder with a gradual increase in the length of your walking sessions. Set Up a Support Network to Ensure Success It is likely that you have had to make some adjustments to fit your new walking routine into your life, which is not always the easiest thing to do! Try to find people who will support you and help make it happen. Depending on your circumstances, this many mean getting someone to take care of the kids while you head out the door, or having your...

Walk This Way 2018 - Week 2

Doesn’t it feel great to have the first week under your belt? Now the key to keeping it going is to choose a time to walk that is convenient, and make this time your priority - no matter what! Keep a log of your progress. Record pertinent training details in your calendar or a notebook. You’ll feel proud of your accomplishments, become more accountable, and begin to understand your body as your fitness develops. Keeping a log of your progress will help you stick to the program.You can use a special logbook, your work day planner, or keep some simple notes on your kitchen calendar...

Walk This Way 2018 - Week 1

Welcome to “Walk This Way” 2018! Congratulations on making the decision to join us for this year's Walk This Way program! We're so glad you made the decision to join us for the next 8 weeks, as we work together towards a more active lifestyle. We know how busy life can be, but we also know that setting time aside for yourself to walk regularly will make you feel better physically, and help you make healthy choices in all aspects of your life! One of the most wonderful benefits of bringing a regular walking program into your life is that it will provide you with a baseline...

Indestructible Healthy Eating Habits

Whether in record time or your first time on the Sun Run course, congratulations! Don’t let the past three months of training and conquering the healthy eating steps to victory crumble. There are a handful of behaviours that when applied consistently, do wonders for health. Work on cementing these habits. Make them as permanent as brushing your teeth or getting a good night’s sleep. Understand that food is fuel - Without enough total calories, it doesn’t matter much what percent of carbs, protein or fat make up those calories. Make a commitment to simply eating enough of the right food. This...

Recovery

Recovery: The Key to Continued Athlete Success Ensuring young athletes have the time and the tools they need to recover is an important component of any balanced training program. Many athletes feel pressures to excel in sport and may not naturally take time to properly recover so it is important that coaches, teachers and parents implement recovery protocols to help youth athletes build healthy habits. Recovery should include restoration of the body and the mind. Strategies to aid in recovery include: Rehydrate: after exercise it is important for athletes to replenish the fluids that they...

Nasal Injuries

Injuries to the nose are common in contact sports such as soccer, football and basketball. Nasal injuries can include bleeding, nasal fractures or septal hematomas. A broken nose is an actual break in the cartilage or bone of the nose caused by a direct blow. It is one of the most common fractures of the face, usually caused by the separation of the frontal portion of the facial bones or as the separation of the cartilage within the nose itself. Sometimes the injury can involve both. Signs and Symptoms: • Excessive bleeding • Extreme pain • Swelling • Deformity • Inability to breathe through...

Medial Tibial Stress Syndrome

Often incorrectly described as "shin splints", Medial Tibial Stress Syndrome (MTSS) is an overuse injury usually caused by running. The condition is characterized by pain and tenderness in the lower leg, usually along the front medial edge of the shin. There are many different opinions as to the specific cause of tibial stress, including:  changing training techniques  overuse and increased load or BMI  problematic footwear or flat feet  decreased flexibility  fatigue  the shape and structure of the leg and hip (increased calf girth, abnormal hip angles)  training surface (or change in...

Sports Equipment: Fit and Function

A key component to injury prevention in youth sports is the proper utilization of athletic equipment. Equipment guidelines are variable and specific for each sport so it is important to check with the national governing sport body regarding current and specific protocols. As youth athlete’s grow and develop the size and padding needs of the equipment must change accordingly. Protective equipment such as mouthguards, padding, proper foot wear, helmets, eye wear, gloves etc should always be worn when engaging in the sport, regardless if it is a practice or a game. Coaches and parents should...

Creating and Utilizing a Facilities Checklist

Creating and Utilizing a Facilities Checklist: An easy way to prevent injuries in sport is to ensure that the athletic facilities are always safe for use. Creating a facilities checklist is an effective way to implement a safety protocol that all coaches can follow before beginning practices or games with their team. This checklist can be created in conjunction with the local facility/field manager and the athletic club. Utilization of this checklist can be easily carried out by coaches, designated parents, or club personnel. Using a written checklist allows the person checking the site to...

Give Your Immune System a Fighting Chance

Give Your Immune System a Fighting Chance By Patricia Chuey, Senior Nutrition Consultant, SportMedBC Now on nutrition step #10, heading to Sun Run victory. Getting knocked out by a cold or flu would be a real setback. Strenuous bouts of prolonged exercise stress the body physically and mentally. To recharge and fight off getting sick, load up on foods rich in antioxidant nutrients - vitamins and minerals that help prevent disease. Antioxidants are ideally obtained from a wholesome diet based largely on vegetables, fruits, beans and legumes, whole grains, lean meats, dairy foods and healthy...

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