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Feeling SAD?

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Seasonal Affective Disorder (SAD)

Not just the winter blahs

By Erin Doherty

During the winter season, with darker mornings and less daylight, there is often a large impact on our mood. I hate looking out the window at 3:30pm and thinking it’s the dead of night! Sunlight lifts our spirits and makes us warm on the outside, while dark dull cloudy days often make us feel  unhappy and wishing for the sun to be back. Although these effects may be subtle for some of us, others may feel these changes more drastically. Are you someone that suffers from SAD?

SAD

SAD, or Seasonal Affective Disorder, is a type of depression that is triggered by the change in the seasons, mostly by the gloominess that autumn brings, and often lasts until the following season begins. The exact cause of this condition is still under discussion, but there are some speculated factors that contribute to this disorder. The decreased sunlight can disrupt our circadian rhythms (our internal biological 24 hour clock) that affects our sleep, hormone levels, blood pressure, and body temperature. Our circadian rhythm is trainable, so exposure to light, or lack off, may alter the hours that our body feels that it should be asleep. Depending on the quality and length of sleep, REM may be missed or cut short, leading to grogginess and fatigue as this is the stage of sleep in which our muscles are most relaxed.

A decrease in melatonin and serotonin levels can also contribute to a disruptive sleep pattern. Melatonin is a hormone produced in the pineal gland, which can be swayed by circadian rhythm. Often used as a natural sleep aid, you can take melatonin to help restore sleep balance. Serotonin, a neurotransmitter that relays signals between nerve cells, also decreases with less sunlight. Serotonin is a mood affecter; and decreased levels can lead to depression. Exposure to light will increase serotonin, which is associated with being in a better mood. (Keep in mind, too much serotonin causes symptoms that can range from mild shivering diarrhea to more severe effects like muscle rigidity, fever and seizures).

Symptoms of SADwindow

This disorder is often written off as “winter blues”, but do any of these apply to you?

  • Disturbed sleep: oversleeping, not getting enough sleep, or having ineffective sleep
  • Feeling increased tiredness and/or having low energy
  • Change in appetite: craving for high-carb foods
  • Winter weight gain
  • Increased irritability with others: more easily frustrated, annoyed and rejection may be taken more harshly
  • Lethargic feeling: Increased tiredness and heavy feeling in limbs

One or two of these symptoms alone may be manageable. However, if you have many of them and they last for days on end or have thoughts of suicide, speak with your doctor right away.

What can I do to prevent SAD?

  • Make your daily environment brighter. Open blinds, or move your desk to face the window
  • Go outside into natural daylight. Have lunch in the park, go for a walk, or choose an outdoor activity over sitting inside. Yes, even in Vancouver, sometimes the sun comes out!
  • Exercise. It’s a natural stress and anxiety reliever
  • Pineapples, bananas, oranges, and small grains like barley or oats have been shown to help increase melatonin levels
  • Caffeine suppresses serotonin. If you need a coffee, have it after a meal and limit how much you drink.
  • If possible, book a quick getaway somewhere sunny during the winter months!

What about those special blue UV lights?

bluelight

If techniques at home are not doing the trick, other measures can be taken. Light therapy, psychotherapy, or certain medications may be discussed with you doctor. Some people try light therapy, or phototherapy: exposure to a bright light that mimics natural daylight. This “daylight” causes a chemical change in the brain that works towards a better mood. Devices can be purchased for home use and range from $90-$160. Just 20-30 minutes per day help to make you feel more energized and active. Best times for light therapy are in the morning to early afternoon. Some authors suggest a budget friendly method of sitting within 3 feet of a 300 watt bulb for 20 minutes three times a day.

Should I get professional help?

Psychotherapy helps someone with SAD identify negative thoughts and behaviours, and find ways to manage their stress and outlook. If symptoms are severe, antidepressants may aid to someone with SAD. If someone has a history of SAD, antidepressants may be taken before the change in the season occurs. Keep in mind that everyone has different reactions to medications, and a certain medication that works for one individual may not work for another.  Check with your family doctor for details on what treatment would work best for you.

The following links offer more resources and direct help if you have further questions:

HealthLink BC – www.healthlinkbc.ca

Mood Disorders Association of BC  www.mdabc.net or call 604-873-0103 (in the Lower Mainland) or 1-855-282-7979 (in the rest of BC)

Canadian Mental Health Association, BC Division  www.cmha.bc.ca or call 1-800-555-8222 (toll-free in BC) or 604-688-3234 (in Greater Vancouver)

Although commonly disregarded, SAD can be a serious matter. Awareness of mood swings, appetite, and sleep patterns should be heightened at the turn of a season. If you are someone  or know someone with SAD, there is hope!

Good luck, and let us know if some of these tips helped, or other solutions we might not have mentioned that have worked for you.

Client Care Manager
Content contributions are courtesy of our Kinesiologists, therapists and Co-Op students.

The post Feeling SAD? appeared first on Personal Trainer Vancouver | Fitness Gyms | Personal Fitness Training.


Healthy Community

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In helping you achieve optimal health and wellness, it is our hope that by making a positive impact on the people we serve, it will reverberate through everyone we interact with, the city we live in, our community and eventually, the world!

Join us for our series of talks and classes, presented by caring, dedicated and passionate professionals.

Pre-registration is required as seating is limited. RSVP to info@lephysique.com or call 604 873-2255 for more information.

Upcoming talks

How to eat optimally, even if you’re starved for time 

Join Holistic Nutritionist Cara Roth as she helps you save time and money and still get the best nourishment from simple and tasty meals.

* Walk away with a system to save you hours in the kitchen each week.
* Know how to always have the answer to “What’s for dinner?”
* Learn 3 keys to maximizing nutrition for minimal time
PLUS you will receive:
* Custom recipes for meals in 30 mins or less
* A 3 week plan all set to save you money, time & energy

 

Vision boards – a no sweat way to making your fitness dreams come true

Do you have a lot of great fitness dreams that bounce around your head year after year, or that one wish that you’ve been secretly chasing for a while? You know what they say about unwritten goals! But sometimes writing goals isn’t as inspiring, for us visual, kinesthetic types that really want to SEE things in order for them to become something worth pursuing. Enter, VISION BOARDS – the easy, no sweat way to making your fitness dreams come true.

Click here for details and to register

 

Turn your fitness dreams into reality!

Date: TBA

Often we start the new year with the best of intentions of making healthier choices but due to setbacks or loss of interest we do not stay committed. What does it take to form a good habit? Join Gillian Morrow in this fun and informative workshop.

Explore a variety of options to find what works best for you and to get the tools to keeping your commitment to a healthier and happier you. Some options are sensible, some are uplifting, and some are down right devious!

Come have fun discovering what method works best for you.

 

3 Myths of Ageing – Maintain your freedom and independence

October date TBA

Don’t just slide into old age! Challenge traditional beliefs about ageing.  Learn how to be the best you can be at any age. A talk for those would rather grow old gracefully (or disgracefully, if you prefer!)

Presented by Christine Kay

 

Pilates – Saturdays (click here for details)

Yoga  (please call for dates and space availabilities)

Nicole Yamanaka
Nicole has worked with one of BC’s leading fitness gyms as a top achiever with several awards in personal training and customer service. Her passion is to motivate, educate and expand the minds of her clients and students to achieve more than just physical fitness. Nicole draws from her background and varied experiences such as yoga, rock climbing, kickboxing and pilates, to provide fun alternatives to “traditional exercises.”

The post Healthy Community appeared first on Personal Trainer Vancouver | Fitness Gyms | Personal Fitness Training.

Muscle Cramps

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Muscle cramps

Muscle cramps can be a painful experience, and many of us have woken up with that excruciating feeling in a major muscle, perhaps you’ve experienced one in your calf? Spasms are involuntarily contracted muscles that do not relax. If this spasm is sustained, it becomes a muscle cramp. Some muscle cramps are visible, and you can see the muscle twitching or contracting on its own. Many cramps only last a few seconds, but if more severe it may last for up to 15 minutes and may reoccur throughout the day until resolved. Muscle cramps are most common in adults and tend to increase in frequency and intensity with aging. They may involve the whole muscle, part of a muscle, or multiple muscles that tend to work together like those in your fingers.

Causes of Muscle Cramps

Stay hydrated to prevent muscle cramps caused by water loss

One of the most common causes of muscle cramps is dehydration. As you know, when you participate in sports or workout, you sweat. This increased perspiration, especially in warm weather, can lead to dehydration and may induce a cramp. Keeping hydrated is a simple and effective technique to lowering predisposition to cramp, especially in older adults.

Sodium loss through sweating can also lead to cramps caused by dehydration. Having a healthy amount of electrolytes and of course water, in your diet will help to avoid true cramps.

Low levels of calcium or magnesium in the blood lead to an increase in the excitability of nerves and the muscles they stimulate usually causes the spontaneity of cramps. If you are taking diuretics or have a vitamin D deficiency, it can have a negative effect on the body’s ability to absorb calcium and magnesium.

 

Types of Muscle Cramps

Yes, it’s true – there are different types of muscle cramps.

True Cramps

The most common type is true cramps, which involve whole muscles or a group of muscles. True cramps are often caused by hyper-excitability of the nerves that stimulate the muscles, and may occur as a protective mechanism following an injury, like a broken bone. Post-vigorous activity, when muscles may be fatigued, may also induce true cramps. Similarly, being sedentary for a long period of time, or staying in an awkward position can cause cramps. True cramps at night are called rest cramps. Rest cramps can be disturbing to your sleep, especially because they tend to be repetitive, whether that be many times a night or spread throughout a week.

Tetany

Tetany occurs when the nerves in the body are triggered, which then stimulate the muscles. Low calcium and magnesium, as discussed above, are the main cause of these cramps, as they most affect nerve action. Often tetany cramps are felt in more than one place in the body at once, and also may be paired with a tingling feeling. Tetany cramps may get disguised as true cramps, but often the triggers are similar, it pays to keep your calcium and magnesium levels at normal levels.

Dystonic Cramps

Dystonic cramps occur when muscles not required for a specific movement are contracted. Muscles that undergo dystonic cramps are usually the muscles involved in the opposing movement, or muscles used for movement exaggeration. For example, when extending your arms and using your triceps, your biceps (not being used) may get a dystonic cramp. Eyelids, neck, jaw, and other smaller muscles may also experience muscle cramps, as well as hands and wrists after repetitive movements like writing or typing. Dystonic cramps are the least common, and when they do occur may lead to a true cramp.

You’ve never had a muscle cramp before? How to deal with cramps

If you have not experienced a cramp before, there are a few symptoms to be aware of. When a cramp occurs, the tensed muscle will feel firm, will bulge out a bit, and may feel tender. Cramps tend to be painful, and usually will call for your immediate attention (in other words, they’re very hard to ignore!).

There are a few things you can do to help muscle cramps when they do occur.

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  • Stretch it: Holding the effected muscle in a stretch for 15-20 seconds can help relieve a cramp, or if the cramp is in your lower body, a quick walk around may be beneficial.
  • Massage and heat: You can use the palm of your hand for self massage (or grab a friend) to help relax a tensed muscle. If you have access to heat quickly, this can help too.
  • Hydrate: If you are aware that your muscle cramp is due to dehydration, make sure to hydrate as soon as possible and perhaps include an electrolyte to assist with salt and potassium balance.

Medication is normally not needed as treatment as cramps are usually resolved before the medicine would have effect. If cramps unbearable and frequent, contact your doctor to discover if the cramps are a symptom of another issue that needs attention.

Measures used to treat muscle cramps can also be used as prevention. Stretching before and after exercise, having an effective warm-up and cool down, and staying hydrated throughout the day are all prime actions that can be taken to avoid a cramp. Other daily habits may also help in prevention, like keeping a good posture, taking activity breaks, and using proper form during a workout. Stretching before sleep, and taking an extra dose of calcium will also help with rest cramps and will give you a more restful night!

By Erin Doherty

 

 

 

 

 

 

 

Le Physique Contributor
Content contributions are courtesy of our Kinesiologists, therapists and Co-Op students.

The post Muscle Cramps appeared first on Personal Trainer Vancouver | Fitness Gyms | Personal Fitness Training.

Top 10 reasons you need to do cardio

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cardio

Hate the treadmill? What about the boring ol’ stationary bike?

Oh. So you avoid doing cardio because of these things? Well here’s some great news – cardio simply refers to any activity that elevates your heart rate, and benefits come from it being sustained at various ranges for periods of time. So your soccer game, a great hike, rollerblading, dancing, sex…it all counts.

Hurray!

If the field is rained out, or your favourite hike is closed, or maybe you even think “I’m skinny, I don’t need to lose body fat.” Consider the following reasons to keep your body healthy through cardio and jump on the treadmill or bike or aerobics class once in a while – it’ll do your body good. Promise!

 

  1. Decrease blood pressure

The tendency for cholesterol plaques to build up in the artery walls are lessened due to increased levels of high-density-lipoproteins (HDL’s) due to aerobic activity. HDL’s carry these fats to the liver for dismantling. The health and functioning of the arteries is enhanced promoting a better blood transport system.

 

  1. Clear and efficient thinking

The sector of the brain responsible for learning and memory, the hippocampus, may also get a boost from aerobic exercise. Aerobic activity may increase the levels of neurotransmitters – the chemicals that transfer information between neurons. Aerobic activity may help forestall some degenerative conditions as dementia later in life. 

Oh-just-my-mind

  1. A stronger heart

Your heart adapts to the exercise load imposed on it, and like any muscle, it increases in size and capacity! As it becomes stronger and a more efficient pump, the increased volume of blood pumped per stroke attributes to the lower heart rates seen in athletes. The vessel tree around the heart also enlarges. Any workload put on your heart when you exercise and during day-to-day activities is also now lessened. Even better, as strength and endurance capacity improves, this means your body has the increased the ability to take in, utilize and transport oxygen to your working muscles.

 

  1. Better performance

When you perform cardio consistently, your body adapts to this challenge by creating an expanded delivery network to fuel your fat-burning muscles. Exercise initiates a process called capillarization, the addition of new capillaries that nurture your muscles. This is an adaptation response due to “stress” enabling the body to become more efficient at handling this stress. The best part? By ensuring more effective and efficient delivery of oxygen and nutrients to your exercising muscles, you are able to physically perform at a higher level. The oxygen carrying capacity of the blood also increases.

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  1. Get sick less often

Did you know that colds and the flu are less likely to strike or take out the aerobically fit? In proper amounts (and with adequate recovery, rest and nutrition) your body’s immune system improves with aerobic exercise. The increased circulation of natural “killer cells” in the blood, set in motion by exercise, can stop upper-respiratory-tract infections, colds, and can even “kill” a host of other diseases before they can take you out.

 

  1. Sleep better

Both quality and quantity of your sleep can be improved through aerobic exercise during (just keep in mind that you want to complete it about 3 hours before bed). This ultimately leads to better alertness, concentration, mood, and better health. The “Better Sleep Council” lists exercise among its 10 Better Sleep Tips. One study showed that exercisers enjoyed a greater amount, and quality of deep sleep – including the critical stage of REM sleep. Participants also reported that they had an easier time falling asleep than their sedentary counterparts. (That alone makes me want to do more cardio!) 

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  1. Improve your Metabolism

Aerobic activity burns calories and targets fat as an energy source. Adaptations occur in those muscles that are used, especially the way the muscles utilize fuel, as well as in the level of fat burning enzymes in the muscles. Over a period of about one or two months, the metabolism shifts from using primarily carbohydrates to burning a significantly higher proportion of fat during exercise, and even when not exercising.

 

  1. Feel better every day

Maintain (or upgrade) your physical and mental health! Biochemical changes in the brain are thought to be responsible for another reward of exercise: mood boost. Aerobic exercise (as long as you don’t over train) elevates mood and eases the symptoms of mild and even major depression.

Success winner woman

 

  1. Decrease body fat, improve muscle tone

Aerobic exercise is one great mechanism for weight control as it is effective in burning calories during activity and in lowering your body-fat percentage. Some activities can even increase lean tissue. While it’s not a magic bullet for weight control, it can be an integral activity that contributes to whole body fitness.

 

  1. Better body image, improved confidence

When you realize that the main reason you feel and look better is because you have taken full control of your health and fitness! Not only did you develop a better self-body image, but you also realized that you were the force that made it possible to achieving your goals, overcoming obstacles, and made yourself a priority in life! To us, this is the most exciting factor of improved fitness. You look amazing, you feel amazing and you feel like you can tackle anything! Now go conquer the world!

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Nicole Yamanaka
Nicole has worked with one of BC’s leading fitness gyms as a top achiever with several awards in personal training and customer service. Her passion is to motivate, educate and expand the minds of her clients and students to achieve more than just physical fitness. Nicole draws from her background and varied experiences such as yoga, rock climbing, kickboxing and pilates, to provide fun alternatives to “traditional exercises.”

The post Top 10 reasons you need to do cardio appeared first on Personal Trainer Vancouver | Fitness Gyms | Personal Fitness Training.

Acupuncture

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Acupuncture

Acupuncture involves the insertion of extremely thin needles through your skin at strategic points on your body. A key component of traditional Chinese medicine, acupuncture commonly used to treat conditions ranging from:

  • Chemotherapy-induced and postoperative nausea and vomiting
  • Dental pain
  • Fibromyalgia
  • Headaches, including tension and migraine headaches
  • Labor pain
  • Low back pain
  • Neck pain
  • Osteoarthritis
  • Menstrual cramps
  • Sports and repetitive strain injuries
  • Arthritis
  • Digestive conditions
  • Stress and anxiety
  • Insomnia
  • Fertility / Reproductive issues
  • Allergies

Is Acupuncture Covered by Insurance?

Acupuncture is covered by most extended health plans. Make sure to check with your insurance provider. Usually a certain amount per year is allocated to different types of therapy such as RMT registered massage therapy, physiotherapy, chiropractor, and acupuncture. Some providers pay a percentage (usually 80%) per visit.

For more information, or to book your appointment, please contact us at 604 873-2255 and we’d be happy to help!

Meet our practitioners, King Lau and Hong Ren Lin

Appointments are available Tuesdays, Thursdays and Saturdays 8 – 12:30

Nicole Yamanaka
Nicole has worked with one of BC’s leading fitness gyms as a top achiever with several awards in personal training and customer service. Her passion is to motivate, educate and expand the minds of her clients and students to achieve more than just physical fitness. Nicole draws from her background and varied experiences such as yoga, rock climbing, kickboxing and pilates, to provide fun alternatives to “traditional exercises.”

The post Acupuncture appeared first on Personal Trainer Vancouver | Fitness Gyms | Personal Fitness Training.

Office Manager

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NOW HIRING: Office Manager

At Le Physique, we bring our expertise and professionalism to every client we work with.  At the same time, we understand the importance of creating an uplifting and positive energy in our studio, and fostering an element of play and lightness into our client’s life!

We’re always looking for phenomenal individuals, serious about a career in health and fitness to join our team.  Is this person you?

DOES THIS SOUND LIKE YOU?

• You love people! You care about the people you interact with, making a difference in the lives of others and practicing what you preach
• You love business development, program creation, sales and want be an important part of a company, not just another cog in the machine
• You value synergy and love working in a closely knit team setting
• You enjoy promoting health and fitness – seeing it as an opportunity to help people elevate their well-being and lifestyle
• You are assertive, confident and outgoing
• You secretly think being called anal retentive is a good thing (you love details) and can multitask like the dickens
• You love dogs

JOB DESCRIPTION
• Administrative duties, scheduling, answering the phone, bookkeeping, marketing
• Overseeing client accounts, contract development and client retention
• Sales
• Overseeing kinesiologists, therapists and Co-Op students
• Working closely with the training team in development of client programs
• Developing and implementing one-on-one cardio training programs that get results

CRITERIA
• Experience managing an office, customer service, managing client accounts
• Extremely detail oriented and able multitask
• Experience in bookkeeping (Quickbooks), budgeting and CRM software
• Valid CPR and First Aid certification
• Passion for people
• Health and Fitness experience
• Valid CPR and First Aid certification

If this sounds like the position for you, please call 604 726-9584 and follow the instructions on voice mail, quoting reference number OM4-15

We look forward to hearing from you!

Nicole Yamanaka
Nicole has worked with one of BC’s leading fitness gyms as a top achiever with several awards in personal training and customer service. Her passion is to motivate, educate and expand the minds of her clients and students to achieve more than just physical fitness. Nicole draws from her background and varied experiences such as yoga, rock climbing, kickboxing and pilates, to provide fun alternatives to “traditional exercises.”

The post Office Manager appeared first on Personal Trainer Vancouver | Fitness Gyms | Personal Fitness Training.

3 Great Reasons to Meditate

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Ahhhh, fall is here – fresh, cooler air, kids back in school, you’re learning to meditate…wait, what? Meditate?

Seriously, the fall can feel like the start of a new year, and after years and years of school, I don’t think I’m going out on a limb if I say even us adults feel a twinge of an eager new start with a general sense of budding possibilities. So what better opportunity to bring on a new habit that will help make our life a little easier?

C’mon, join the other Vancouver cool kids and let’s learn to meditate!

As a firm believer in the benefits of breathing, mindfulness and stress-relief, I’ve enlisted the help of Tiffany Robinson, workshop facilitation and meditation teacher, to help us out.

Jeff meditating

Three Great Reasons to Meditate

article by Tiffany Robinson, Workshop Facilitator & Meditation Teacher

#1: Improved Focus

Picture this: you’re at home or work reading or on the computer and suddenly you notice you’ve become completely distracted. Bingo – a classic example where meditation can help.

Why? Like doing anything – sports, music or cooking – skills get better with practice. Meditation teaches you how to direct and redirect your attention on demand. With practice, the mind can overrule tendencies to become distracted, more of the time.

Replicate this in your home or work environment and say hello to a greater focus, potential for increased productivity and ultimately more control over what you think.

#2: More Energy for Life

The research, according to the Journal of Social Cognitive and Affective Neuroscience, demonstrates that mindfulness-based interventions –which can include seated and walking meditations, as well as mindful eating and yoga –correlate with structural changes in the brain known to play a key role in the stress response.

In two separate studies, Taro et al. found that after only four months of practice, participants who learned to meditate had lower levels of stress hormones, as compared to non-meditators.

Similar research from the Centre for Mindfulness, at the University of Massachusetts Medical School confirms that learning to meditate has been shown to improve the ability to cope more effectively with stressful situations and leads to an increased ability to relax and have greater energy and enthusiasm for life.

ATV4a

#3: Personal Time

For many of us, as parents and professionals, we’re often facilitating new experiences for others. But when’s the last time you signed up for a class or workshop that’s just for you?

Perhaps now’s the time. Learning to meditate in a community course is a great way to meet people and take quality time for you.

Me-Time

 

 

Nicole Yamanaka
Nicole has worked with one of BC’s leading fitness gyms as a top achiever with several awards in personal training and customer service. Her passion is to motivate, educate and expand the minds of her clients and students to achieve more than just physical fitness. Nicole draws from her background and varied experiences such as yoga, rock climbing, kickboxing and pilates, to provide fun alternatives to “traditional exercises.”

The post 3 Great Reasons to Meditate appeared first on Personal Trainer Vancouver | Fitness Gyms | Personal Fitness Training.

What is Qi Gong, or Chi Gong?

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tai-chi_chuan-posture

Qigong is a series of exercise movements to cultivate our inner qi (pronounced “Chi”). Qi is the energy in our body or what we scientifically today refer to as bio-electricity. It was created over 4000 years ago in China to help monks live healthier lives. Prior to implementing qigong practice a monk noticed that the monks were getting fat by just meditating. To get them in shape he began a program of daily practice of qigong.

In Chinese medicine, it is believed when we have stagnant qi or blocked energy we become ill or sick. Practicing tai chi qigong helps clear these blockages leading to increased vitality.

There are three types of qigong: medical, health, and martial arts. In medical qigong, a practitioner emits energy to a patient to help them heal from an ailment. Health qigong focuses on maintaining and preventing disease through regular practice of exercises. Martial arts qigong is a very intense form of qigong used to create power and withstand blows to the body. In Chinese, it is known as iron shirt training.

Today, qigong is slowly gaining momentum as a great form of maintaining health and vitality for people of all ages in China and the rest of the world.

Tai chi is closely related to qigong; some say qigong is the father of tai chi. While both cultivate the qi in the body, tai chi is considered a martial art with fighting movements in their forms. Think of it as a series of dance like movements chained together to form a routine. It is more difficult to learn and takes time to understand it’s application and intricacies. Much like other Chinese martial arts there many different forms and styles of tai chi such as Yang and Chen.

Can tai chi qigong help me with stress reduction, work and athletic performance?

Yes, it can! Master Raz Chan has proven it in his successful, competitive martial arts career and in stressful situations such as apprehending a suspect in an attempted carjacking. (If you don’t believe me, Google him, his achievements and credibility have been well documented in the media).

Whether you are a professional athlete, celebrity, CEO, corporate executive or an employee of a cutting edge company, tai chi qigong can help you with mental clarity, and the ability to focus on the present.

The exercises are also low impact, great for all ages and can be done standing or sitting down.

What are tai chi qigong workshops like?

Raz teaches the most effective simple exercises which are suitable for the North American time challenged population. I like to call it functional tai chi qigong. Consider this fact, less than 2% of the population take any form of martial arts.

Teaching traditional tai chi movements often leads people to quit in frustration before they see the benefits. The thought of learning hundreds of techniques does not appeal to most people. If you are a tai chi purist than I am not the teacher for you. However, if you want something easy to comprehend, scientific, and functional while reaping the benefits immediately, my program will help you improve your health tremendously.

Does “Qi” exist? Is tai chi qigong scientifically proven or is it some air fairy mystical eastern fluff?

“I remember my father teaching me as a child. I used to complain that I wanted to learn how to fight not move slow like a turtle. He chuckled at me and said you will see son…when you get older you will understand. He was right, it has served me well throughout my life.”

What is most important that during the 1970s, very little was known about the qi until President Nixon visited China and witnessed an open-heart surgery being done without anesthesia. The patient was awake during the operation while acupuncture needles were used to prevent the feeling of pain.

Up to that point, all studies on tai chi qigong were done by Chinese academic institutions. Today with the use of advanced technological equipment and studies done by world class institutions like Harvard Medical School, they have proven qi energy exists within us. Numerous studies have also verified the effectiveness of tai chi qigong on our mental and physical health.

Curious? Master Raz Chan is hosting two complimentary qigong classes at Le Physique on Dec 7th and 14th. Find out more by giving me a call at 604 873-2255 or send us your questions to info@lephysique.com.
Raz CHan Full_A

Raz Chan, DOMP
Bestselling Author| Coach | Speaker
Executive Stress & Wellness Coaching | Osteopathy

As featured in:

Nicole Yamanaka
Nicole has worked with one of BC’s leading fitness gyms as a top achiever with several awards in personal training and customer service. Her passion is to motivate, educate and expand the minds of her clients and students to achieve more than just physical fitness. Nicole draws from her background and varied experiences such as yoga, rock climbing, kickboxing and pilates, to provide fun alternatives to “traditional exercises.”

The post What is Qi Gong, or Chi Gong? appeared first on Personal Trainer Vancouver | Fitness Gyms | Personal Fitness Training.


Faces of Le Physique: Mika Pelaez

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This month’s Faces of Le Physique feature is Mika Pelaez! She’s the client care manager and kinesiologist-in-training.

mika 2

 

Q: What’s your role at Le Physique?

A: I’m the client care manager, or CCM, and junior kinesiologist. I work the front desk as well as specialize in the cardio programs for clients. I also recently started personal training too. I’m also currently a co-op student from UBC, studying kinesiology.

Q: What inspired you study kinesiology?

A: I initially wanted to be in the military when I was studying in Langara. I was looking at options for jobs especially in the health sector and saw that the Canadian military recruits physiotherapists. I also played a lot of sports growing up, so naturally it led me to pursue kinesiology.

Q: What is your favourite thing about working at Le Physique?

A: I enjoy working with clients with the cardio programming. I’m able to have fun with it and educate them so that they can apply this knowledge outside of the clinic. It’s very rewarding especially when I see them improve overtime and are happy with how they’re doing.

mika 3

Q: Outside of work, where can people most often find you? 

A: I’m usually at the dojo training kickboxing and Brazilian jiu-jitsu, or cycling at the park.

Q: Favourite hobby?

A: I enjoy making short videos. I like to vlog, slow-mo videos are fun, and I also like filming at events.

Q: What’s your favourite exercise?

A: Back squats

Q: What’s your favourite muscle?

A: Gluteus Maximus.

Q: What are 3 things people don’t know about you?

A: I like cooking.

I play guitar & piano and I sing (in the shower).

I popped my eardrum when I was young and now my hearing in my left ear is 20% less than optimal.

mika 1

Q: What did you want to be when you were growing up?

A: A doctor

Q: What’s your spirit animal?

A: Tiger

Q: Favourite TV show?

A: Game of Thrones

 

Q: Celebrity crush?

A: A young Russell Crowe. Or Leo!

Q: What’s your guilty pleasure?

A: Chocolate. Anything chocolate.

 

The post Faces of Le Physique: Mika Pelaez appeared first on Personal Trainer Vancouver | Fitness Gyms | Personal Fitness Training.

Best Squat Variations to Train for Hiking

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Hiking at Joffre Lakes

Photo original source via Wikimedia

Two things that separate Vancouver from the rest of Canada are the diverse trails you can explore and how accessible it is from the city! From the popular nature stair master, Grouse Mountain located in North Vancouver to the alpine blue Joffre Lakes in Pemberton, there are countless trails of various difficulty. Many of which where you get a rewarding view at the end!

This article gives you a couple squat variations to help you strengthen the muscles around the knees and ankles. Strengthening those muscles are beneficial for hiking on inclines, uneven terrain and the eccentric loading when going downhill.

Single-Leg Stability Ball Squat

The exercise ball in this squat helps with stability when squatting down. Using an exercise ball is a good introduction to single leg squats. This exercise targets the legs, especially your quadriceps and glutes. It also works on knee and ankle stability by standing on one leg.

Reps: 12-15

Sets: 2-3

Squat Variations for Hiking

Squat Variations for Hiking

  1. Position the ball so that it rests in the small of your back.
  2. Place hands on the hip and push your back against the ball
  3. Have one leg bent in the knee and extended towards the back
  4. Slowly lower the body down bending in the hips and knees as far down as you can, or until your working thigh is parallel to the ground. Inhale during this movement.
  5. It’s very important to note that your knee should stay behind your toe during your squat movement. If your knee it is too far forward, try positioning your foot further away from the ball to allow for a longer stride.
  6. Also make sure your knee does not “cave in” during your squat. Keep your ankle, knee and hip in line.
  7. Exhale while standing back up to to the starting position

Squat on a Balance Board

To challenge your balance a little bit more, here is another variation standing on a balance board with both feet. This exercise also helps strengthen those muscles that surround the ankle and knee joint.

Reps: 10-12

Sets: 2-3

Squat Variations for Hiking

Squat Variations for Hiking

  1. Start by placing feet on the board
  2. Put arms out in front to create more stability
  3. Squat as far down as you can without the edges of the board hitting the ground and inhaling during this movement
  4. Again, make sure your knees stay behind your toes and your knees do not “cave in” throughout the motion.
  5. Stand back up while exhaling to starting position

For a more challenging variation, you can also try doing this exercise on a Bosu ball.

 

How did these exercises work for you and what’s your favorite squat variation? Let us know in the comments below!

 

Blog post written by Mika Pelaez – Client Care Manager
MikaMika became involved in sports at a young age, eventually settling to practice martial arts like kickboxing and Brazilian jiu-jitsu. She also enjoys hiking and kayaking in the summer and snowboarding in the winter. Mika has a passion for sports, health, fitness and education and she hopes to influence others in pursuing a healthy, active lifestyle.

 

 

Client Care Manager
Content contributions are courtesy of our Kinesiologists, therapists and Co-Op students.

The post Best Squat Variations to Train for Hiking appeared first on Personal Trainer Vancouver | Fitness Gyms | Personal Fitness Training.

Faces of Le Physique: Shadow

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Shadow 2

Introducing Shadow, our friendly neighbourhood office dog! We sat down with him for a little Q&A over some coffee and doggy treats. Here’s our interview:

Q: How old and what breed of dog are you?

A: I’m 11 years old (12 coming in April) and a West Highland White Terrier

Q: What’s your role at Le Physique?

A: Oh, my job is very important. I make sure everyone inside is safe by barking at all dogs, tall people with black hats or pushing noisy carts and especially everyone’s favourite mailman, Wayne. For some reason, the role of Care Aide falls to me, as I see my patients on the floor sweating and panting. Sometimes they even make sounds. I’m not sure why they’re doing this but clearly my people don’t care about my patients for allowing them to lay there without kisses. My people are so lazy.

Q: What’s your favourite thing about hanging out at Le Physique?

A: Mom’s there and I have lots of aunties and uncles to talk to! I really love sunbathing on the Pilates reformer, I mean, working out on the reformer.

Q: Where can people most often find you?

A: At work, on the reformer, on the couch or patrolling the grounds. At home, patrolling (I am committed to my purpose in life), watching for squirrels on the couch or hiking all over the North Shore with mom and dad on Sundays.

Shadow 4

Q: What’s your adoption story?

A: I remember hanging out with my brothers and sister (there were 6 of us) under a playground in the shade and a couple big people picked me up. I liked their vibe so I went home with them – the rest is history! Now how I got my name…that’s a story!

Q: Favourite hobby?

A: Patrolling. I do love a good game of “ball in the hall” with mom and dad, but they’re not very good throwers in the common area hallway. I love bugging my mom with my deadly “laser eyes stare” and just bugging her in general. I also love a good spa day. Self-care, it’s all the rage this year.

Q: Favourite food?

A: Meat.

Q: Do you have a Pet Peeve? (No pun intended!)

A: When I sense mom and dad getting ready to go out, and I go to the trouble of getting ready, be on time and I’m at the door before they are, but the leave me at home anyways. So rude.

Q: What’s your spirit animal?

A: A wolf. Or a cat. A wolf-cat.

Shadow 3

Q: Favourite holiday and why?

A: Christmas because everyone is happy!

Q: Who’s your celebrity crush?

A: Catherine Zeta-Bones is so classy! But Nigella Pawson’s cooking… (the way to a man’s heart!)

Q: What do you do when you’re home alone?

A: Patrol. Sleep. Bark. Repeat.

Q: What’s your guilty pleasure?

A: Telling raccoons who’s boss. I’m a tough old man, you know!

Q: Where does the name “Shadow” come from?

A: That’s a long story… If you want to know, you’ll have to ask Mom!

The post Faces of Le Physique: Shadow appeared first on Personal Trainer Vancouver | Fitness Gyms | Personal Fitness Training.

3 Recovery Methods That Olympic Athletes Use

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With the 23rd Winter Olympics in Pyeongchang, South Korea in full swing, and nearly 3000 athletes from 92 nations hungry for gold, These Olympic Games will surely be one for the history books. Each of these athletes have trained their entire lives for this moment with hopes of standing at the top of the podium with hardware hanging around their necks. Multiple hours are spent each day completing strenuous training regimens, but do you ever wonder how these athletes are able to train with such intensity without feeling excessively fatigued? The answer is a proper recovery plan.

Although the majority of us are not training to become Olympic athletes, That 45-minute gym session is enough to leave most of us sore, fatigued and uninspired. These three recovery methods have been proven to help restore your energy levels and leave you feeling energized every gym session.

Recovery Tip #1 Post-Workout Meal

Following a moderate to intense workout session, there is a 60-minute anabolic window in which your body has the greatest potential for growth. This meal should consist of healthy carbohydrates and a substantial amount of protein. Carbohydrates are the main source of energy used during endurance training, with carbohydrate stores near depletion following a moderate session. Strength training on the other hand, tear muscle fibers apart and require protein to help rebuild these components.

Recovery Tip #2 Compression

Compression clothing has become increasingly popular over the years and is said to help prevent DOMS (Delayed Onset Muscle Soreness) by increasing blood flow and waste product removal. DOMS is essentially the soreness and stiffness in the muscles following demanding exercise and typically occurs 24-72 hours post-workout. Compression clothing can also be worn during workouts as it is moisture wicking material and perfect for preventing sweat from pooling, while simultaneously keeping you warm for outdoor activities. With the mild weather we get in Vancouver, compression gear is perfect for a run along the seawall.

Recovery Tip #3 Ice Baths

Feeling hot and sweaty after your workout? An ice bath is a perfect way to cool down and assist in recovery. Ice baths help flush out waste products, with the most common one being lactic acid. Lactic acid buildup in muscles is thought to contribute to fatigue and muscle soreness. It also helps reduce swelling by reducing inflammation at the targeted muscle tissue. Ice is not necessary, as long as the water is colder than your body temperature. A common temperature used is 8-10 degrees Celsius.

Kevin Kwok – Client Care Manager

kevin3 Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively in at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 2 years and hopes to make the Canadian National Team in 2019. He hopes he can motivate others to accomplish their short and long term fitness goals

 

 

Client Care Manager
Content contributions are courtesy of our Kinesiologists, therapists and Co-Op students.

The post 3 Recovery Methods That Olympic Athletes Use appeared first on Personal Trainer Vancouver | Fitness Gyms | Personal Fitness Training.

Out and About – St. Patrick’s Day Edition

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Looking to get your green on for St. Patrick’s Day? Its not too early to start thinking about it – March is just around the corner. Whether its a 5km run, or an event for the family, Vancouver has tons of St. Patty’s events coming up! Here are three of our picks:

Celtic Fest

Dates: February 25 – March 17

Location: Various

Celtic Fest Choir via Celtic Fest Vancouver

Celtic Fest is back this year to celebrate everything good and green! If you happen to be busy on St. Patrick’s Day, but still want to celebrate, look no further. Celtic Fest has shows starting February 25 up until St. Patrick’s Day, featuring live music. Check out their site for locations and showtimes.

Irish Family Day

Date: March 11

Location: The Blarney Stone

The Blarney Stone via The Georgia Straight

The Blarney Stone is possibly Vancouver’s best known Irish hospot. Yes – normally it is a pub – but The Blarney Stone promises fun for the whole family! Featuring face painting, Irish dancing, and silt walkers, grab brunch with the family anytime between 11am – 3pm. If you’re interested in other Irish events they’re hosting, check out Irish Appreciation Night on March 12, and Irish Trivia on March 14.

St. Patrick’s Day 5km Run

Date: March 17

Location: Stanley Park PavilionSt. Patrick's 5km Run via Stpatricks5k.com

If you’re looking to do something more active to celebrate St. Patty’s, try BMO’s 5km run. The run takes place in side Stanley Park, starting at Pipeline Road and ending at the Stanley Park Pavillion. Don’t miss the after party at Granville Island Brewery featuring green beer! Registration is currently open until March 12th.

What are your plans for St. Patrick’s day? Let us know in the comments below!

Written by James Hsin – Client Care Manager

jamesheadshot

James is currently going into his 4th year at kinesiology at UBC, and grew up a relatively active individual. He has been training primarily in Muay Thai for the past 4 years, training with champions and beginners alike. James is a firm believer that exercise should be like playing around – it’s better if its fun! James hopes he can share how his fitness journey has encouraged him to grow, and hopes to inspire you to do the same.

Client Care Manager
Content contributions are courtesy of our Kinesiologists, therapists and Co-Op students.

The post Out and About – St. Patrick’s Day Edition appeared first on Personal Trainer Vancouver | Fitness Gyms | Personal Fitness Training.

Top 10 reasons you need to do cardio

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Hate the treadmill? What about the boring ol’ stationary bike? Oh. So you avoid doing cardio because of these things? Well here’s some great news – cardio simply refers to any activity that elevates your heart rate, and benefits come from it being sustained at various ranges for periods of time. So your soccer game, a great hike, rollerblading, dancing, sex…it all counts. Hurray! If...

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3 Great Reasons to Meditate

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Ahhhh, fall is here – fresh, cooler air, kids back in school, you’re learning to meditate…wait, what? Meditate? Seriously, the fall can feel like the start of a new year, and after years and years of school, I don’t think I’m going out on a limb if I say even us adults feel a twinge of an eager new start with a general sense of budding possibilities. So what better...

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What is Qi Gong, or Chi Gong?

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Qigong is a series of exercise movements to cultivate our inner qi (pronounced “Chi”). Qi is the energy in our body or what we scientifically today refer to as bio-electricity. It was created over 4000 years ago in China to help monks live healthier lives. Prior to implementing qigong practice a monk noticed that the monks were getting fat by just meditating. To get them in shape he began a...

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Faces of Le Physique: Mika Pelaez

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This month’s Faces of Le Physique feature is Mika Pelaez! She’s the client care manager and kinesiologist-in-training. Q: What’s your role at Le Physique? A: I’m the client care manager, or CCM, and junior kinesiologist. I work the front desk as well as specialize in the cardio programs for clients. I also recently started personal training too. I’m also currently a co-op student from...

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Best Squat Variations to Train for Hiking

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Photo original source via Wikimedia Two things that separate Vancouver from the rest of Canada are the diverse trails you can explore and how accessible it is from the city! From the popular nature stair master, Grouse Mountain located in North Vancouver to the alpine blue Joffre Lakes in Pemberton, there are countless trails of various difficulty. Many of which where you get a rewarding view at...

Source

Faces of Le Physique: Shadow

0
0

Introducing Shadow, our friendly neighbourhood office dog! We sat down with him for a little Q&A over some coffee and doggy treats. Here’s our interview: Q: How old and what breed of dog are you? A: I’m 11 years old (12 coming in April) and a West Highland White Terrier Q: What’s your role at Le Physique? A: Oh, my job is very important. I make sure everyone inside is safe by...

Source

3 Recovery Methods That Olympic Athletes Use

0
0

With the 23rd Winter Olympics in Pyeongchang, South Korea in full swing, and nearly 3000 athletes from 92 nations hungry for gold, These Olympic Games will surely be one for the history books. Each of these athletes have trained their entire lives for this moment with hopes of standing at the top of the podium with hardware hanging around their necks. Multiple hours are spent each...

Source

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