Monday, July 25, 2011

Hey there, friends! Welcome to the new week :) How was your Monday? Mine was pretty good!

Did the treadmill in the conditioning room today and walked for 30 minutes! Reached my Target Heart Rate.

Then enjoyed the Yoga class and got some stretching and some relaxation in. Still workin on that split, you know. Not doing as well as I want, but that's OK. It's only Monday.

When I came home my dad had got me an avocado shake! Mmm....

Thursday, July 21, 2011

Hey guys! Not much to talk about here – other than the extreme heat. Are you enjoying the heat?  UGH!  I can't stand it!

I was able to get in a long walk this morning with my mom, but it's just too hot, no matter what time of the day, so I decided to take a day off from exercise and am spending another day in the pool! My mom calls it a super “staycation” day.  Even my dad, the Aikido nut is not going to his class tonight because it's been cancelled!

My family is hoping for some thunderstorms tonight - mom says the grass and garden REALLY needs the rain. They like to sit with a few of our neighbours and watch the lightening on our front porch (that my mom built).  Neat porch - I can now can climb out the upstairs window (not that I will, but the idea of doing what my dad did in his youth makes me smile!)


Also, the "Y" is sooo crowded and the regular classes are not running today so our family is basically on "lazy" mode. Even my pet ratties are tired.

Wednesday, July 20, 2011

Whew.... today is another hot day.   

According to the Weather Network, it is 35 °C and is supposed to get even warmer tomorrow! 

Best place to be might be the water!

Tonight I went for another Yoga class.  I really enjoyed the last one and the instructor is kinda mean yet kinda motivational!  Not mean in a mean way, just persistent in getting you to push just a wee bit more!

Anyways, tonight we worked on leg flexibility and strength and I learned the "Tree Pose".  Here's a picture of my first "Tree Pose"!

I've just got to tell you, it was such a relaxing class tonight … maybe because of the heat wave we are having, but it was sooooooo nice that I almost fell asleep! 

Tuesday, July 19, 2011

What a heat wave we are having right now!  I’ve decided to move into our basement to cool off as I think I might have gotten too much heat/sun yesterday as I did not feel well at all last night and this morning. I actually puked! Ugh!

According to the Weather Network, it is 28 °C and on Thursday we are expecting 38 °C!  Meanwhile, the City of Toronto has issued a weather warning while my parents are doing a rain dance!

According to the Region of Peel’s Public Health website, “High intensity exercise in a hot environment, with the associated fluid loss and elevation of body temperature, can lead to dehydration, heat exhaustion and heat stroke."

The site also lists some signs of Heat Exhaustion for the athlete that includes;

• High heart rate, dizziness, headache, loss of endurance/skills, confusion and nausea
• Skin may still be cool/sweating, but the athlete may be pale
• Cramps may be associated with dehydration (muscular, abdominal)

The site also hi-lights signs of Heat Stroke (a potentially fatal condition that must be immediately treated by a medical professional) for the athlete including;

• Heat stroke is similar to heat exhaustion, but with dry skin, confusion and collapse
• Heat stroke may arise in an athlete who has NOT complained about symptoms of heat exhaustion and has continued to be active

Being a visual learner, I found a great piece of clipart at Symptom Advice (http://symptomadvice.com/pregnancy-symptoms-are-similar-to-heat-exhaustion-difference-between-two/) that demonstrates the differences between Heat Exhaustion and Heat Stroke

 Image Source: http://triblocal.com/new-lenox/community/stories/2011/07/be-aware-of-heat-related-emergencies/

Week 3 ~ July 17-23 ~ This week's focus: Safety Pamphlet (still)

Monday July 18, 2011

Just like SPINACH, yoga is supposed to be good for you, but I’ll bet you already knew that, right? After all, lots of people do it.  

Anyways, I get nervous sometimes and I heard that Yoga is good for that. 

 So, this evening I went to a Yoga class and then went to the conditioning room for some conditioning exercises as I was working on my pamphlet for this section of my course earlier in the day.  I took my friend Julia with me and we both had a great time! I think that the Yoga classes will really help me stay focused, more concentrated and improve my flexibility!

image courtesy of http://yogaforbeginnerstips.com/benefits-of-yoga/

During my conditioning, I was able to get my heart rate into my Target Zone for about 15 minutes! Whoo Hoo!

Thanks for reading!

Week 3 ~ July 17-23 ~ This week's focus: Safety Pamphlet

So this week, I have to create a 1-page flyer that promotes safety in one of the activities that I've chosen.

It's sooooo weird to be marked to do something that I enjoy!  

For this assignment, I need to promote the pleasure of the activity as well as the equipment, rules and regulations, and procedures for emergency situations.  And make it all visually appealing as well as informative!

And now.. my exercise tip:  Benefits to Exercising the Heart

According to the Mayo Clinic.......  regardless of your age, weight or athletic ability, aerobic exercise is good for you!   

If you want to read more about this, go to http://www.mayoclinic.com/health/aerobic-exercise/EP00002/LOCID

Saturday, July 16, 2011

Went to the conditioning room this morning to try the weights.   

I’ve heard that more and more girls are working out with weights. Yeah, right - I was the only girl in the room at the gym and immediately alarms started going off in my head, screaming, “MAN ZONE, GET OUT NOW!”  

Everywhere I looked, I saw dudes performing complicated maneuvers with heavy weights!

I was so nervous about going into “dude” territory.  So I made up every excuse about why I couldn't do it, and then I decided to 'just do it' and not let such a dumb fear get in my way. So I dragged myself in there and yeah...... I made a complete fool of myself because I'm not the most graceful girl...especially when nervous!

So what did I learn today?  Don't be afraid to ask for help.  

I couldn’t remember what all of the equipment was for or how it worked, so if certain equipment confuses you or you need help with your form or a spotter, ask someone, preferably a trainer on the floor to help - that's what they're there for!  I've even had another member offer to help me - I'm just over five feet tall and can’t reach everything. Hahaha...

Friday, July 15, 2011

Whoo hoo!  I have been “officially” (aka medically) cleared by our family doctor, Dr. K. to start my physical activities, although he still wants me to be careful!  (But we know that I have already been doing things). However, for the time being, it is still “No” to gymnastics, wrestling and horseback riding – things that I really, really miss.

A concussion is a violent jarring or shaking of your head that results in a disturbance of your brain function.

  

I don’t really remember anything about the day I whacked my head on the post, but the X-Ray on the left and the pic (below)  show what happened to my head and brain. 

Within minutes I had a large purple “goose egg” on my forehead that I had to get iced. I later spent 8 hours in Emergency!  And that’s how I celebrated my birthday. 

The Emergency physician ordered my off school (and exams!) for three weeks.  And OMG, I had a really bad headache for about a week and wasn’t allowed to watch TV, use my computer or cell phone to text.   

I felt like I was grounded for something I didn’t do! Arrrgh....

Every few hours, my mom would come in to my room and ask me questions such as "What is your name?", or "What is your birthday"?

I did NOT appreciate being woken up ...... though it would be a neat idea to simply tape a Post-It on my forehead that says "My name is Kim!"

Thursday, July 14, 2011

This morning I met with Brian, a YMCA staff member to introduce me to a fitness plan in the conditioning room.  We spent about 75-minutes together where we discussed my goals in conjunction with my age. 

I actually had a great workout!  

Did you know that women have less testosterone than men, which is a principle hormone in muscle growth?  So for those of you wanting to increase your metabolism (both men and women) here's a GREAT TIP:   strength training can boost your metabolism so you’ll burn fat faster than other forms of exercise.

What did I learn today?   

Start Lighter Than You Can Lift – Using the proper form is crucial to getting results. So, when starting out, you want to get used to using proper form, so lifting your maximum might have you picking up bad habits. 

For example, I can easily start off lifting 10 lbs in an arm curl.  BUT....

... (suggestion) ... do your first set with 5 lbs to practice the motion.  You can move up after this practice set to avoid future injury.

Wednesday, July 13, 2011

Before returning from the funeral in Montreal, I had the opportunity to stop by at a family friend’s place and do some wakeboarding!  

For wake boarding, your board needs to be horizontal for your takeoff. Once you've got the right pressure, shift your weight and turn the board and you’re up!

I had to remember to keep my knees bent and arms straight while holding on to the rope – keep your elbows bent and you’ll REALLY have sore arms!

It took a few tries before I got up as it is not quite like water skiing. Check me out!

Stay alert, stay sober, stay safe - here are a few safety tips:

1. Have a designated lookout person
2. Always have a life jacket
3. No alcohol on board
4. Driver should stay alert to his surroundings
5. Newer safety equipment now available – wakeboard helmet!

 

Week 2 ~ July 10-16 ~ This week's focus: Safety

My course notes state that injury is the leading cause of death in Canada for children and young adults. Wow, I didn't know that, did you?

Injuries are also often called “accidents” and the notes say that  this term is misleading as many injuries can be prevented. In fact, just a day ago, an 18-month old toddler was killed in her own driveway (perhaps due to the lack of attention paid by the adults present at the scene).  This fatality could have been prevented, just like many accidents can be prevented.

So this week's focus is on safety, so keep reading my blog as safety is a real concern, especially in view of the summer's rising temperatures.

End of Week 1 ~ July 3-9 ~ This week's focus: My Personal Fitness Plan

Final Answer ~ My Selection of Activities

1. (Small) Group Activities
1. Yoga/Pilates
2. Cardio Workout (includes Circuit blast and Cycle Fit)
3. Rock Climbing

2. Individual Activity:   Weight Training

3. Aquatic Activity:       Lap Swim and Aquafit

4. Outdoor Activity:     PowerWalking, hiking, cycling

 

Friday, July 8, 2011

Whoo-hoo!  This afternoon I completed my Rock Climbing Certification course!

You need to know that climbing is amazing and a ton of fun, but it can also be dangerous.

The instructor really wanted us to understand and practice safe climbing techniques, no matter where we are climbing.  After all, who wants to get injured, or worse, risk paralysis, or death!  So what was ingrained was that you are responsible for your own safety and the safety of your climbing partners.

Here are some safety tips:

• Know your climbing partners and their habits
• Check your belay
• Check your knots and harness buckles
• Inspect your gear and replace when needed
• Always double check your rappel system (this is a climber's most dangerous mistake)

OUTDOORS:

• Keep an eye on the weather
• Rock breaks - check your holds (loose holds are marked with a white X)

Here’s a CRIMP - it’s a hand technique. 

It's the most natural way to grip.

Because of a family funeral, we left for Montreal on Friday, July 8, 2011 shortly after my Rock Climbing Certification course.

Thursday, July 7, 2011

Today was a bit of a disappointment --- I was all geared up to go rock climbing, but it was canceled (bwaaaaa!).  I still want to explore this option for part of my training as it has a great flexibility component!

Oh well, no worries – I booked myself into tomorrow morning’s Rock Climbing Certification class and enjoyed a few laps in their pool!

Did about 30 minutes and only got my heart rate up to 140 bpm

Wednesday, July 6, 2011

My legs were sore this morning!  Anyways, this afternoon I went to the YMCA to meet with Andrew, a YMCA instructor.  My goal was to look at the option of improving my overall strength by working out in their weight and conditioning room.  For this I was required to book an Equipment Certification and I was able to get one at noon today. The objective was to provide me with a safety lesson on their gym equipment. 

 

Andrew spent almost am hour showing me each machine, how it works and how to use it safely and properly.  Andrew said that knowing how each piece of gym equipment works will make it easier for me to achieve results without risking injury. 

When he asked me what my personal goals were, he was glad to hear that I was not there to lose weight, but rather to stay in shape while working on my general body strength!

Andrew said that he gets many teen girls who are there to lose weight when they really shouldn’t be. I think that is sad.  So many teens are so obsessed about their looks and their weight and try all kinds of fad diets and even drugs instead of simply keeping active and having fun!

I am getting anxious to do more but because of my recent concussion, I still need to get my doctor to OK me so that I can “legally” resume my physical activities – I have my appointment on Friday, July 15 and should be good to go by then!

Tuesday, July 5, 2011

This afternoon, I went to the YMCA and decided to try out their Cycle-Fit class, as it is something I’ve never tried but looked like a lot of fun!

Because of my personal goal if improving my cardio, I wanted to know how to monitor my cardiovascular endurance. The instructor directed me to the posters on the wall and explained that for me, my:

 

• Normal Resting Heart Rate ~ between 50-90 beats per minute (bpm). Because of differences in our teen bodies and our physiology, my resting heart rate range is greater than for other age groups.

·         Maximum Heart Rate ~ about 200-205 bpm. To calculate my maximum heart rate in bpm, I used this formula: 220 – age = 206.

• Target Heart Rate for:
• fat loss workout, I must work at between 50%-70% of my maximum heart rate, or 103-144 bpm.
• cardio workout, I need to be between 70%-85% of my maximum heart rate, or 144-175 bpm.

Calculating my Target Heart Rate:                                                           

• Start with wrist facing palm up. 
• Place index and 2nd fingers on wrist, below thumb. 
• Once you feel your pulse, begin counting the beats for 10 seconds. 
• Multiply that number by 6 to bet the Target Heart Rate.

 

Anyhow, during the 55-minute class, we pedaled like gangbusters to some high octane tunes that were meant to increase our heartbeats --- ‘gotta love Hedley’s Cha-Ching for a great warm up song!  OMG, the class was such a blast! 

Somewhere along the midway point of the class, our instructor asked that we show our enthusiasm for the ride by joining in with the lyrics and singing along ~ out loud.  And then I measured my heart rate at 167 bpm!

When I got home, I proudly showed off the sweat marks on my t-shirt to my friends Ethan and Ryan!

   

Week 1 ~ July 3-9 ~ This week's focus: A Personal Fitness Plan & Goals

Documentation Method:

I decided to record my activities for my PPL10 course via this blog.  After all, this generation uses more technology than ever before - and it makes things more interesting to use a Blog.  I can add pictures, charts, cartoons and other relevant images!  I use a computer for all my other schoolwork, so why not?

Personal Challenges:

Due to a recent concussion that I suffered, it has really affected my participation in many day-to-day activities as well as sports that I like such as horseback riding, TaeKwonDo and gymnastics.  My asthma also contributes to some outdoor hardships as the weather is abnormally warm right now.

Initial Thoughts:

I will use this week to look at my options available at our local YMCA, perhaps try some new activities and by the end of the week, I should have my course activities selected, making sure that these activities will challenge me physically, but also keep me interested.  I tend to prefer smaller groups as opposed to team sports and with ADHD, I tend to like a lot of variety in my activities to avoid boredom of repetitive activities.

 

Goals:

As such, my focus for my fitness will be two-fold: 
 1.       regain and maintain my flexibility, endurance and strength,
 2.       to avoid the boredom of repetition, I will build in a variety of activities.

 

FLEXIBILITY

- to be able to kick my leg so my kneecap is right next to my ear (like you see gymnasts do all the time).  I’m barely getting over my torso right now.

- do a split (front and back) - Front split, I'm about 8 inches from the ground right now, but by working on my flexibility and stretch, i should be able to do the "splits" by Christmas.

ENDURANCE: ability to do physical activity over time (distance, time and heart rate). 

-To improve my cardio endurance, I will work towards taking four aerobics classes per week and have my Target Heart Rate work at a minimum of 70% at each of those classes.

- I'll start by taking 1 class a week (spinning, aerobics, stepping or any other class that forces me to move around for a minimum of 30-60 minutes. 
Once I feel I can handle it, I will add a 2nd cardio class to my week, and once I feel comfortable, I’ll add a 3rd and so on. 
By the end of August, I will be doing three 30+ minute aerobics classes a week, which will improve my cardiovascular endurance.
By Christmas, I will maintain the 30 minutes 3x/week, and trying to add a 4th class!

STRENGTH:

- I want to be able to do 3 sets of 15 real man push-ups by the end of November!  You see, I live in a neighbourhood full of guys, a brother who is much taller and stronger and a dad who is a fitness nut.  I'm pretty strong, but I want to show them all that girls have power too!  You see, all I have been doing are "girl" push-ups and I don't know why, but doing "guy" push ups seems like the ultimate in strength to me!

DIET:
I've added this component because I think that my diet is also important. It's not perfection, might not be the right choices for you, but it's something that will work for me! 

I am using the Canada Food Guide as my visual.  

I've decided to avoid excess salt and am cutting down on chocolate and chips, but if I do decide to eat something junky, I'll enjoy it and then get right back on track - I won't get all uptight for not being perfect! I don't eat much to start with, so I will limit it to once a week.

To help me with my portion size, I've also downloaded this chart (Canada Food Guide) on the right as it clearly shows me what and how much to eat!

I am lactose intolerant so I have to watch out for foods with this added. For example, did you know that some chicken is injected with lactate to plump them up and give the meat a nicer look?