Elevation and Hydration!

I have been in Colorado for a few weeks now, and it has turned out that the Park City World Cup has been cancelled due to lack of snow.  Therefore, my time here has become a very useful training block where we have had long days on snow and some time in the gym. 

Lately, all this training at elevation has brought my attention to the state of my hydration and how easily I can become dehydrated. 

Up here in Summit County I am living and training at around 9,000ft/2,700m, even higher when I head to Breckenridge. When you are at elevation like this it means your body is working overtime, putting even more emphasis on keeping it hydrated.

Being properly hydrated is so important for everyone, especially people like me, athletes.  Water plays a vital role in the functioning of your body including the excretion of toxins, lubricating your joints and muscles, contributing to healthy cognitive function, and transporting oxygen and nutrients around your body. For me, all these things are huge when I am boosting in the pipe, carving up the mountain, or pushing heavy weights.

Here are ways I make sure my hydration level is kept up: 

 1.) Pre-hydrate: - The best offence is a good defence; this motto is also good for water. I am sure to drink a pint before bed and nearly two pints in the morning with my breakfast. This way I am certain my body has water over night, key for that eight hour gap (you can lose up to 16oz over night), and extra to get it kick started in the morning.

2.) Listen to Your Body – I understand that we all get busy, and so do I…but staying conscience of what the body is telling you about water levels will pay off. The best sign that you need some water is if your mind feels cloudy or you feel tired. As soon as I get this feeling I am sure to stop take a few sips. If you feel thirsty then dehydration has probably already set in, and if you get a headache or nauseated then you better make it a priority to get some H2O!   

3.) Add Electrolytes – By adding electrolytes to your water you can help maintain proper hydration levels because of the way your body will use the water.  I use a product called “Concentrace”which has important trace minerals and trace elements like potassium, phosphate, magnesium, calcium and sodium. I use this concentrate because you only need 10-15 drops per litre of water.  This is awesome because I can stay away from expensive sports drinks which have a lot of sugar.  If I want a something like a sports drink then I will mix half a litre of juice in my litre water bottle as well as the electrolyte concentrate.  

4.) Keep Stimulants to a Minimum – Stimulants like sugar and caffeine have the tendency to be acidic and dehydrating.  I try to limit myself to one coffee per day, mostly in the morning.  When I have my cup of coffee I am sure to follow up with some water. If I feel like I need something in the afternoon I switch to green tea. I also stay well away from syrup sodas and strong juices.  Maintaining proper PH balance will help in many ways…but that is a whole other blog!

Because I like to stay realistic, a word of warning comes with a great hydration plan. You will pee. When I am on the mountain I pee almost every third run, just ask my coach.  It can be a hassle, but I like to keep this machine well oiled and in top working condition, that way I am staying safe and healthy.

Being properly hydrated is just one more thing to help you achieve your everyday goals, whatever they may be, and for me to achieve mine…Getting to the 2014 Games!!      

5 Ways to Boost That Metabolism

The metabolism is a misunderstood and overlooked aspect of losing weight, but its relevance is huge. As the dictionary tells us, metabolism is the sum of the physical and chemical processes in an organism by which its material substance is produced, maintained, and destroyed, and by which energy is made available.

 Basically it is how the body takes in and uses food for energy and to support and sustain the body and its functions. This is a complex process which requires simple steps to keep it fired up and burning those unwanted calories and soft spots.

5 Ways to Boost Your Metabolism  

Move – Do any activity that picks up your heart rate and lets you break a sweat. High intensity workouts for 30-40mins three times a week should be enough to keep the burn up. It is said that morning workouts are best, but really, anything your can squeeze into your day is awesome. I suggest picking a contest to train for, this way you can find focused workouts with varying intensities, and you will stay self motivated a lot easier. There are always trainers at gyms or other professionals to help.

Drink Water – Water is the lubricant and a main transport system for nutrients and waste in our bodies, if this is low so is our body’s efficiency. Being properly hydrated will help speed or maintain your metabolic rate therefore its calorie burning capacity too. I like to pre-hydrate with at least a pint, around 500ml, of water before doing activity, and am sure to keep a water bottle close while doing my thing.

Eat Frequently – Eating 5-6 small meals during the day is a great way to speed things up. The idea behind this is that your body will not be storing calories because it knows it will be getting more soon. When we wait all day to eat our bodies start to go into survival mode, storing calories as fat, this is not good. Measurements for meals should be around the size of your fist for meats, half a fist for carbs and two fists for veggies. Lastly, breakfast really is the most important meal of the day…Eat it!

Eat Right – Make sure those 5-6 small meals consist of quality ingredients and are low in fat. Meals should be packed with protein and fiber  Protein, to keep your body’s repairs up from the killer workout you had the day before and for whatever you did today. Keep in mind the body can only process 20-30gms at a time. Fiber is important because it will stabilize your blood sugar so cravings for items with sugar, or fat, should go down. Don’t be afraid to supplement with protein shakes, vitamins, and Omega 3-6-9. A vitamin B complex is a great choice to help your metabolism and decrease stress levels, even coffee has been linked to burning fats; I like to have a cup before workouts.

Relax – Stress can cause havoc in your body, including slowing your metabolism. Stress causes the adrenal gland to produce cortisol which causes your body to store fat, sort of like when you’re starved. So be sure to do what you need to do to unwind and find the ability to reset in stressful situations. Sleep is included in relaxing, be sure to get restful undisturbed sleep, this will help keep your hormones in check and reduce things like hunger cravings. Sleep and rest will get and keep your engine burning hot and efficiently. 

As you can see there are some simple steps to kick up a complex process. So, get healthy by Moving, Drinking Water, Eating Frequently, Eating Right, and don't forget to Sleep it off!! 

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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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