Everyone needs goals. We can get by without them for a while, but if we want to really succeed, we need goals. This is as true with our workouts as it is with our careers and our lives.
This became suddenly obvious to me about a week ago. Over the last six months or so I’ve worked out less than I have in about 15 years. Part of the problem is that I’ve been working too much lately. But I’ve been through bouts of working too much before without compromising workouts because being strong and fit has always been a priority for me. Suddenly last week I figured out why working out dropped so far down the to-do list: I have no workout goals. I mean I still want to be fit and strong. But that doesn’t seem to be enough to get me to the gym often enough; or get me to stay away from those delicious Cheetos.
I call them FDC meals. That is, Full Day’s Calories (FDC) meals. I suspect there are many meals that fit the bill, but here are 3 that I’ve eaten. Often after I eat out, I come home and check the nutritional data. Call it a hobby. Strangely I was a bit surprised at some of the numbers here. I have presented them here as a single day’s “three square meals”. Imagine if you at the following in one day:
If you’ve ever wondered whether you should do some sort of warmup before a day of skiing, I can provide a simple answer for you: Yes. What you should do is a bit more of a challenge. To help with this, I have created a video that shows a set of 9 activation exercises and dynamic stretches that will help to prepare your body for the ski day ahead.
When I ask someone if they work out, a common response I hear is “Yes, I run three times a week”, or “yes, I play hockey twice a week and go skiing on weekends”, or “I play ultimate four times a week”. The list of options that people provide after the “yes” is endless, but more often than not, it does not include actual working out.
Participating in sports is good for you on so many levels: physically, socially, intellectually, and even emotionally. But can playing sports be deemed working out? Can you play sports to get in shape?
It was a cold winter Tuesday evening in Ottawa and I was eager to get a bit of exercise – It was too soon since my last workout to hit the gym, maybe skiing? I have a night season pass and the hill is only 20 minutes away, but we’ve had a few days of rain followed by a deep freeze – not exactly ideal conditions. Maybe a skate on the canal (Ottawa has a 7km long canal that turns into the World’s largest skating rink each winter)? And then suddenly I remembered the boards at the Plant Recreation Centre. Shinny hockey. The gem of winter. Continue reading The purity of sport: Shinny hockey→
I for one complained about the lack of snow in November. I’ll admit it. And while I am super happy to be able to ski now, I can’t say I look forward to the driving and walking related issues that snow brings.
For many, shoveling is the big frustration. It’s hard work if you have a big driveway. I’m not sure if this is a surprise to anyone, but emergency rooms fill up after big snow falls. Okay, I’m sure that doesn’t surprise anyone. Many of the visits are from falling injuries – slippery sidewalks, ski or snowboard tumbles, and of course toboggan injuries. But did you know there is also an increase in cardiac incidents? Continue reading Shoveling as a workout?→
Q: I find that I am always hungry at night even after a good meal. What are some healthy snacks you’d recommend that are ok for eating later at night and wont affect our sleep?
A: Before addressing good late-night snack options, I have two questions for you: Are you eating enough of the throughout the day? What is the macronutrient (carb/protein/fat) makeup of the good meal?
Some people skimp on calories throughout the day and by evening they are just hungry. And for some reason when we’re hungry at night, we tend toward junkie food options – like we’ve been socially programmed to believe that whatever we eat after dinner is dessert. Is it possible that this is the case with you?
Even though I am a trainer and have the equipment to work out at home or at the sports therapy clinic where I work, I still prefer going to the gym.
It’s partly a social thing I suppose – I’m not a big chatter at the gym, but I do have the people I say hi to or nod to. Strangely it’s also partly being able to tune out. I love to put my mp3 player on and enjoy some loud tunes. Aside from at the gym and in the car, I don’t listen to a lot of music. Maybe I need to do that more. ..
Q: I have some questions about glute and hamstring exercises. I find these hard groups to target. For example, I’ve read so many great things about deadlifts…but my problem is that I can’t hold enough weight to get a good workout – my hands give out.
A: I’m assuming that you’re talking about Romanian (stiff leg) deadlifts where you start with the weight in your hands and bend at the hips to lower it. Some people suggest using an alternating grip to address grip strength but personally I’m not a fan of that because it puts uneven stress on your shoulders. I actually like straps for deadlifts. Something else to keep in mind with these exercises is that it’s a good idea to have about a 20 degree knee bend as opposed to straight leg because that helps to target glutes more than hamstrings. Continue reading Q&A: Hamstring and glute exercises→
Exercise and nutrition for healthy living and sports performance