Getting to the Core

 Snowboarding, and most sports, is very dynamic in movement which requires a great amount of leg strength and that is normally one of the first things we train. However, a lot of people out there neglect their cores, no matter what you are doing, from playing soccer to desk surfing. Check what I have to say about that.

 
Reasons Why You Need To Train Core

1.) You can do it any where – Most core exercises do not require any equipment or a membership to a gym so there are no real excuses not to do core exercises. Anything that involves coordination of ab and back muscles counts as a core exercise.

2.) You will do everything better – Having a strong core will make everything you do better. It is the base for all physical activity, be it swimming or playing golf, and especially snowboarding. This definitely includes everyday life like running to catch a bus or picking up kids. A weak core means being more susceptible to muscle injuries and pain, particularly when if comes to your posture or lower back.

3.) You can reach those fitness goals – Fitness goals can be elusive but you can make them more attainable if you have a great program to get you there. This program should include an array of core exercises to compliment the other exercises in the program. As I mentioned before, core strength will help you be better at anything.

4.) You will improve your balance and stability - Training every piece of your core, not just your abdominal and oblique muscles, but including your pelvis, hips, lower back to work in synchronization will provide your body with greater stabilization. Then you could do stronger dynamic movements or hold static positions for a longer time.

5.) You want to tone that belly – There is a lot of emphases on aerobic activity to lose flab, but you still want that six pack to show once you’ve burned that unwanted layer off. Core exercises will make that toning happen and you will love your mirror again. 

If these reasons have inspired you to get down on some core strength then here are a few of my favourites, just grab some floor space and get to it.

Top Ab Crunch – modified from a traditional sit up

• Start on back, knees bent so feet are flat on the floor, elbows are bent and hands are touching side of head at ear level 
• Lift upper body, while thinking of lifting the chest and chin to the ceiling in a smooth motion by engaging the abdominals and keep the upper back flat 
• Only lift until the top of the mid back is off the ground and then return to the starting position 
• Try 3 sets of 15-20 

Lower Ab Crunch

• Start on back with knees drawn up so knees are close to chest and feet are as close as possible to your bum, hands at your side 
• Use lowers abdominals to rock knees close to your shoulders while keeping your feet close to your bum and shoulders on the floor, then back to the starting position 
• Feel the crunch in your lower abdominals 
•  Try 3 sets of 40- 50 

Superman

• Start on front with arms and legs out stretched in a flying superman position
•  Bring legs and arms as high as possible off the ground and hold for 20 seconds before returning to the starting position 
• Try 3 sets of 20 seconds 

V-Twist  

• Start seated on the ground with knees bent to 45 degrees and feet flat on the ground 
• Twist to one side and reach behind as far as possible and touch the ground then rotate to the other side to reach as far back as possible and touch the ground again. 
• Try 3 sets of 40 touches 

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Keys to Recovery - Decreasing Muscle Soreness

 

I defiantly know what it is like to be sore from a workout.  I have been scared of stairs in my path, and even getting out of bed or a chair.  September and October is the time of the year when I am close to two great half pipes and have the afternoons to hit the gym. I can get some of the best training in. This translates into doing two workouts a day, probably four or more days a week.  With all this training I sure suffer from DOMS (delayed onset muscle soreness) and over the years I have come to believe in these keys to recovery. 

  

1.) Blood Circulation - Included in this point is stretching, roller work, contrast baths and massage. All these actions will increase blood flow to and from the muscle to help flush muscle toxins like lactic acid. It's the muscle toxins which cause the most discomfort the day of or a couple days after a workout. I try to incorporate at least ten to fifteen minutes of stretching and roller work post workout and possibly again during the night or before bed.  As for the contrast baths, it may be a luxury to have a hot and cold tub in your gym or house but we all have showers.  I try to do at least five to eight minutes total in cold, aiming for multiple one to two minute rounds of cold followed by some hot.  This also depends on how I am feeling and how long I can withstand the cold for.  For best results I finish with cold. I try to get a massage at least once a month, if I am lucky I may be able to get one once a week, still one of the best ways to increase circulation and relax. 

2.) Eating - After a workout, no matter the intensity, your body is primed for taking in nutrients and materials to repair and build muscle.  It is vital to a good recovery to intake 100 - 200 calories within an hour post workout.  This can be something as simple as a peanut butter and banana sandwich or a shake, I prefer a shake, you can mix right after.  I found this site which explains good ratios to follow depending on if you're trying to cut weight or gain muscle check it out HERE  

3.) Hydration - This is probably the easiest to do but most don't do it properly.  Considering our bodies are made up of 60% water, we need it to maintain balance and smooth function for our internal systems.  Being hydrated will allow our bodies to dissolve, transport and absorb nutrients, flush out toxins (which aids the first key, circulation), regulate its temperature, and help energy production.  Generally speaking one should intake around 16oz of water per pound lost during exercise.  You can find out how much water weight you have lost if you weight yourself before and after your workout. Some use urine color as a gauge of your bodies' hydration level and this is a good instant indicator. I also like to consider my lips as a sign if I am getting enough water, a bit chapped means I need to hit the bottle while smooth and moist lips means I am doing pretty well. Although this is a rather delayed indication of hydration I still find it to be a good cue.  For more info check out this site HERE

4.) Sleep - I think this is the most important key for recovery and is easily overlooked.  This is super important as an athlete but probably just as important for everyday life.  While we sleep our minds have a chance to process all the information taken in during the day including the cementing in all of the new neurological pathways we built during our workout, especially if a new workout or exercise was preformed.  Our bodies are also releasing hormones that rebuild muscles.  Lack of sleep could lead to plateaus in workouts and other detrimental effects on your body, not to mention a cloudy mind.  During these days of long training I even take a 20-30 minute nap between on snow and gym sessions and I get 7-8 hours of sleep each night.  I also have to add that the quality of sleep is important.  The less you can be disturbed the better, I use ear plugs and sometimes even a sleeping mask to minimize distractions, especially important for traveling. For more info on sleep deprivation check this out HERE

These keys; circulation, eating, hydration, and sleep, are just guidelines that I have found to work really well.  I believe they are applicable to a high intensity athletes, like myself, and to recreational athletes who are trying to reach a personal goal.  One thing I can definitely say is that your body will adapt and DOMS will decrease with workout frequency.  So keep it up, because in this case whatever doesn't kill you will only make you stronger.

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First World Cup Down

It’s the day after the Cardrona World Cup and I feel good.  Although there was lots to celebrate; consistent runs, staying lose in a big contest, and top Canadian, I found myself back in the gym this morning building my strength again to get ready for these eighteen months of qualifying.  Last night there was no excessive drinking and dancing to celebrate, just dinner with some good people and a movie at home to cap it off. 

Still, as I recall yesterday, I feel very satisfied with my nineteenth place finish.  The sunny day helped a lot with my riding, since I was visualizing a sunny day in my mind practice for the past four weeks.  The pipe was in great condition, at least it was to me, and the competitive field was thick with seasoned athletes ready to show their stuff for the first qualifying World Cup for the 2014 Olympics. 

I spent the morning stretching and riding in my mind, keeping my body loose and staying focused for my task; that was to just land big clean runs. 

My coach, Roberto, and I were hitching a ride up the access road so we arrived very early to give ourselves the best chances of getting a ride.  A sheep farmer stopped and we hopped on the flatbed of his utility truck, it was a bit cold in the morning, but the view down the Cardrona valley was the best I have ever seen.  Probably because there was no roof or walls to block any scenery, the most unique ride up I have ever been on.

The practice was great, two straight air runs, two contest runs then I just stopped to save energy.  I am happy with how I kept calm at the top of the course, I had a lot to be confident in with all my training and good practices I had the days before the contest, and I knew I had to trust in those. 

My runs were smooth, even adding my invert at the end of my second run to boost my score another ten points to push me into top Canadian position.  I just missed my goal by a few spots, but there was a lot for me to be happy with.  On the flipside I know what I need to work on to be in the top eight.

One of the best things that happened was when I came to the bottom and I heard girls commenting about a bumpy flat bottom throughout the pipe, and I thought to myself, ‘I didn’t feel a thing!’, that was a sign to me that I was really in the zone for my run.  I have to thank my mental trainer Bob for that!

I really have to thank all my partners, Sony Canada, Scott Canada, Iyashi spa, Ifound, Make-A-Wish Canada, G&G, and the great people who are donating to my cause for helping me do well at this World Cup.  Most of all my trainers Roberto Marfia, Crispin Lipscomb, Bob Palmer and Geoff Barnz for preparing me thus far.   

So, with my goals set out for the upcoming training weeks I feel excited to start on them. I know that every day is an opportunity to improve in some way, so I can’t be missing time due to self-inflicted sick days, especially when I am here in New Zealand to get more winter to train.  This is why I woke up early today, the day after the contest, made a good breakfast and found my way to the gym. 

In so many ways I am much stronger then I was yesterday and this passion is taking me towards excellence, towards my greatest dream.       

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For the Love of Sport

I really do love sport and I loved watching the Olympics.  So much that I neglected to do other work, like writing blogs, to take in all the inspiring athletes pursuing perfection in front of judges or being the fastest in their craft.  I don’t feel too guilty because it was a bit like homework for me. 

Rosie MacLennan has to be the first to mention.  I feel amazed that I chose her to follow, and she ended up Canada’s only gold medal.  In times of high pressure and somewhat being under the shadow of Karen Cockburn, she performed fantastic and kept Canada at the top of trampoline.  Canadian’s are so proud of what she accomplished. 

This is not to say that I have forgotten about JessicaZelinka, who may have been a bit behind in the heptathlon but she still killed it in the hurdles, just missing the podium.  Her story alone is so interesting, being a mom and an athlete, two full on major jobs; I can only imagine what that must be like.  

Of course, last but not least Phylicia George, from my home city of Toronto, and even closer to my home town, Markham.  A still blooming athlete with more Olympics to come I am sure. 

The work all these athletes put into their sport is incomprehensible to people who do not pursue a sport and just watch them perform.  It is easy to say how “disappointing” it is for someone to miss a mark but hard to truly empathize with those feelings.  I suspect a small business owner may understand, but then their window of opportunity is a little winder when compared to an athlete.

I get it.  My life for over ten years has been snowboarding, and I love it.  Still it never has been easy.  Lack of guidance at the start and middle was a struggle.  The stigma snowboarding has had in the past never helped me in any way.  

 The looks my parents got when they told people their daughter was a snowboarder are memorable, I am thankful they are so awesome.  They gave me a chance to prove snowboarding is a real sport, like diving or gymnastics, just like them I do this though hours of hard work.

I am excited to have a chance to change what it means to be a snowboarder in Canada.  This movement is happening all over, especially with riders like Kelly Clark, Gretchen Bleiler, and Hannah Teter, who I see on snow and in the gym on a regular basis. 

We are the ones who are diligent and committed to our profession in every way, and are willing to try new ideas.  We will be inspiring for other females of all ages all around the world and we deserve to be called Olympic calibre athletes.              

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Olympic Fever

I really love the Olympics.  This is a most exciting time.  I love waking up and checking what I missed, being glued to my CTV Olympic app, and checking in on all the action, sometimes even drama.  Although I do feel as though I am missing out on most of the Canadian coverage of the Games, since I am in Oregon for some on snow training, the Americans do a great job of showcasing their athlete's talent.  All the way from NBC national broadcasting to the local stations, they are supporting their athletes.

I almost expect the USA to be at the top of the score board with an astounding 539 athletes at the Games. China has a close second in medals with only 384 athletes, still much lower considering the population of both counties.

Then there is Canada with our 281 athletes, and a fraction of the population compared to the powerhouses of USA and China.  Still we're holding our own and currently in 11th place; great for a small country that is 35th on the list of world populations, much lower than any of the countries who are the top of the score board.  This just shows that Canadians love sport!

Jessica Zelinka

Rosie Maclennan

This is a time, just like the Winter Games, where I thrive off seeing these athletes perform no matter what sport they are doing.  Seeing the 'eye of the tiger' in their look is inspiring and something I can easily relate to.  I am so pumped to have relations to athletes like Jessica Zelinka, heptathlon athlete, who I share a mental trainer with, Bob Palmer.  Also  Rosie Maclennan, trampoline athlete, with whom we have the same Pilates instructor, two time Olympian and bronze medalist Fanny Latourneau- Roussel.  Lastly with Phylicia George, running, we share a best friend, Tenika Davis.  Makes me feel that I am on the right track.

Phylicia George

Jessica is scheduled to start her seven event competition tomorrow and I am excited for her to start as she is the first to begin of the three I am following closely.

Regardless, I have been anxiously following all my Canadian athletes through the press and twitter feeds. I love seeing the medal count grow every day as our dedicated, diligent, and brave athletes achieve their dreams though following their passions.  No matter what their finish is I am proud to have them representing my country.  To even make it to the Olympics is a feat and a journey, I should know, I am on the path myself right now!

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My Rope for Hope Experience

Four months ago when Make-A-Wish and I decided to team up for their first Rope for Hope event I really didn’t know what to expect. All I knew was that I was interested and wanted to help. Our phone conversation concluded with me being a guest celebrity and although it wasn’t necessary for me to raise money I felt inclined to do so. Mostly because while I get to live my wish everyday the Make-A-Wish kids are facing life treating challenges which affects both them and their loving families. 

Within a week I was already at $1500 and decided to up my goal by a thousand dollars.  It took a while but all these people helped me come very close to my goal. Overall, I raised $2380 with the help of; Sony of Canada, G&G Electronics customers, Cheryl and Gary Tsuyuki, Edith, George and Kimberly Myslicki, Linda Nakamoto, Teddy Guay, Kris Owikawa, Linda Owikawa, Anna Holancin, J Peter Milner, Stacey Carmichael, Susan Sims, Derek McDonald, SportExcel Inc., Edison Wai, Canadianweb Solutions, Kristina Jacobson, Ken Coombs, Ray Edamura, Derek Salvatin, Anita Cristan, and Helen Thomas. These people made a big difference in lives that needs change. 

It was amazing how fast the time flew by and before I knew it I was in front of City Hall in Toronto being greeted by the wonderful volunteers of the Rope for Hope event.  I had a great support crew; Garrett, Kimberly and my parents, who showed up along with my trusty camera man Roberto.  Before I knew it I was being whisked up the elevator to go up the 27 stories of City Hall to the roof. 

A company called Over the Edge were the professionals running the ropes course and I could tell they were well educated in their craft.  I would even say that climbing was their passion.  Jeff was helpful getting me into my harness and making sure it was tight and all the clips were closed and I was safe to go.  Next, I was on to a mini training course to make sure I knew how to work all the equipment.  Mad Dog from Virgin Radio in Toronto was repelling with me, and his comical comments relieved some of the tension, which was mostly coming from him…I was calm still, but that wasn’t going to last long.

The last step was getting on to the roof, it was at this time the true height of the building hit me and as my head poked out from the well of the ladder and I saw over most buildings in the downtown core.  Without even thinking I was strapped into the repel device and the safety device.  My camera man radioed in for the green light and it was my time to go. 

So now I had to get on to the ledge, the ledge that leads to nothing.  I was pretty good until I was told to turn around with my back to the abyss of air.  It got even worse when I had to lean into my harness and trust it was going to hold me…it was a 30 story drop behind me.  Once I was comfortable I was really excited to get on the move. 

It seemed like it took forever to get down the first half and I was sure to stop and take in the views of the cityscape and the lake.  I knew this was a chance of a lifetime.  After the halfway mark the rope was feeding through the device smoother and I was able to cruse down.  When my feet hit the ground I was a bit sad it was over but relieved.  It was also great to see all the wonderful people at the bottom greeting me. 

 

Other participants in the event included wish children and families, such as Tara, 18, Cystic Fibrosis, 

whose wish was granted in 2011 and had a double lung transplant in February 2012. Tara is doing so well that both her and her dad went over City Hall as a team to support Make-AWish. Wish dad Brian , and firefighter Shaun, rallied together to raise funds and support MakeA-Wish, post 4-year-old Owen’s wish to be a firefighter, which was granted on World Wish Day® in April. Wish child and wish ambassador, Madison, 14, Leukemia, and her best friend, YTV’s Life with Boys star, Michael Murphy, took part in Rope for Hope yesterday as well. 

Make-A-Wish really knows how to put on a good show and I am proud to be associated with them.  I strongly suggest everyone should do a charity event like this.  It was new and exciting and a unique challenge for myself, another gala, walk, or run does not seem that interesting after doing Rope for Hope.  So keep an eye out for the next Rope for Hope event that will be coming to your city soon!!    

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Family Matters

Have you ever worked with your family? My family’s lively hood is based on working together and it makes for an interesting dynamic.  I swear that we could get our own TV show from all the shenanigans. 

The past few days have especially been exciting.  The gym I work out at in Toronto is no more and Gary, my dad, found this most advantageous.  Through special circumstances all the equipment in the closed gym was purchased and had to be moved to the new space in G&G Installation’s building. 

It all started on Monday, I went into former ATP for a workout and was met there by the whole gang, Mom, Dad, and Brother.  They were working the deal and taking inventory, which seemingly was irrelevant because they took everything, and I was there to do the last workout in that gym.  The deal was done and in the middle of my set and I noticed my Bro and dad were already ripping out the special flooring in the other room.  Before I was finished six helpers were loading dumb bells into a van.  I got into the packing action too, adding to the workout I just had. 

A prior commitment kept me busy for that night but the next afternoon I met the crew in the new space.  I was surprised to see the mirrors and floor already installed and a lot of equipment to be set up.  Apparently I arrived just in time to start unloading what remained in; 2 vans, 2 suburbans, a cube van, and a full size closed trailer. Everyone was in full swing. 

Dad was directing, Mom designing the space, my Bro literally throwing things out of the vehicles.  Me, I was the floater, helping where ever they needed me; washing windows, carrying stuff, sweeping ,etc.  As easy it as it sounds on paper it’s never that smooth in reality.  There were really three bosses instructing associates who were slaving away to create this gym.  Some yelling happened, miscommunications, and a lot of confusion.  Never the less, we did it and within 48 hours we fully tore apart a whole gym and reassembled it to make a beautiful place.  Surprisingly only few sustained an injury. 

 I had my first workout there today, it felt great to be in the new GYT Fit private gym.  Thanks to all who helped put it all together :)

It was a great reminder that when it needs to happen I have a family who can be counted on even when things are on the line and last minute.  I can’t forget about all of the other awesome people who are always there for us too, yes Jenna, Derek, and Dan that’s for you, sorry if I missed anyone.  When the bat light goes out these people really step up to the plate. 

Although working with family has it challenges the benefits are worth it.  I guess it helps when your family has been doing it for over 60 years!

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