Reach Physio Solutions

Turning up the intensity

Friday, March 5th, 2010 | The Chief Weight Loss Competition | No Comments

Ugh. The painful element of exercise…the BURN in the muscles, the struggle to breathe. It’s what’s necessary to get results and that’s such a kicker. It’s one of the aspects of exercise that deters many people. But if you’re seeking results in the form of improved fitness or some weight-loss from your exercise efforts, it is a necessary element.

It’s pretty straight forward-  walking faster burns more calories than walking slower- due to simple physics required to move a mass (the body) at a higher velocity/speed means more energy is being generated to propel the body! What also happens if the body registers a “challenge” (ie. the fatigue point you reach when you can’t possibly do another repetition) is that it prompts the build itself up after the activity to prepare for the next bout that might be tougher!

But HOW intense must it be? There was a trend that involved promotion of the “fat-burning” zone to be labeled on cardio equipment  a while back, which could be from 50-60% of max heart rate (we’ll get to that in a minute). People LOVED this because the intensity was very very comfortable. One would barely have to breathe hard. This was bliss, except that the “fat burning” would only happen if the exercise lasted for a LONG time (usually longer than the 20 minutes most people would use on cardio equipment but certainly acceptable for those new to exercise or better than NO EXERCISE, of course). It was thought that exercising too hard would only burn up carbohydrates, a fast burning fuel. More recently, we’ve come to learn that burning off fat requires more intensity than the 50-60% of max heart rate because OVERALL calories burnt is muc higher (and that’s great news given that we continue to burn calories AFTER the exercise is over at a more elevated rate too).

Now, I confess, I am not a exercise scientist but consider myself a “translator of the information” for the public (and my patients). What this all means to me is that we need to feel a little uncomfortable during exercise!

If you like to be a bit more technical than that, there are two ways (one electronic and one not) that I think can help you determine if you are working hard enough.

Way #1 (non technical) is to use THE BORG RATE OF PERCEIVED EXERTION SCALE. This is a scale from 6-20 that helps you personally “rate” the level of effort you are expending. It is well linked with heart rate so that adding a zero (so a score of 12 is equivalent to 120 beats per minute in heart rate). More info on heart rates comes a bit later. This link contains more detailed info on the Borg Scale.

Way #2 (technical) is to use a heart rate monitor. A heart rate monitor uses a strap around your chest to detect your heart rate and is transmitted wirelessly to a device shaped like a wrist watch for you to read. It’s instantaneous and quite accurate, depending on the model and can we worn during most activity even swimming. If you are “normal” (ha ha), your maximum heart rate can be estimated as 220-your age. This is then multiplied by the percentage you wish to work at (say 70%) and can be even set to beat when you are not exercise hard enough (this feature can be quite annoying). This is a great tool, if you can program a watch, you can use a heart rate monitor. Some are very fancy and can link to your computer, be uploaded to the internet, graphed out etc etc. A basic one can be about $90. Definitely get some advice from shop clerks in a specialty shop when purchasing (like a running or cycling shop) as the options/choice can be quite stunning.

A few caveats about intensity…if you are NEW to exercise or have any cardiovascular conditions or take certain medications, you may not be a good candidate for this kind of training and should stick to a personalized (ie. appropriate for you) program. The best thing to do would be to consult your physician then a  qualified exercise specialist such as a kinesiologist (one local Kinesiologist we recommend is Erica Otto) or a physical therapist to help you exercise safely at a level right for you. No need to get injured or worse yet, find yourself in the hospital undergoing stress-tests.

I encourage you to post your own suggestions below. Comments have a short delay before they appear so please be patient. Thanks for reading and stay tuned for next week’s post on breaking through a plateau in your fitness level.

Til then,

Sue Shalanski

Registered Physiotherapist

Clinic Owner of Reach Physio Solutions

Change it up!

Friday, February 26th, 2010 | The Chief Weight Loss Competition | No Comments

Exercise Boredom got you?





          

Are YOU guilty of doing the same exercise routine day in and day out? I see this often in my practice as a physiotherapist in Squamish, BC. Some of us are creatures of habit but there are some good reasons to change it up once in a while. Here are some of them.

Being active is supposed to be a lifelong pursuit. Changing up an exercise routine helps to promote motivation and create a “lifestyle” of exercise. When I talk about doing the SAME exercises, I mean the exact moves, in the same order, using the same resistance, for the same number of reps week after week. For some, this has been going on for years. Routine is comfortable but not exactly going to move you to be excited and engaged about a life of physical activity, is it? TIP: Most regular exercise programs should change every 6 weeks to maximize benefits. If you are going to make the time to exercise, why not get the most benefit. Changing an exercise program can be as simple as modifying the order of your exercises, increasing some of the intensity or resistance as appropriate or changing the “form” the exercise takes (elastic bands instead of dumbbells is just one possibility). See below for 10 Ways to change things up.

Secondly, having a bit of variety to your routine can help you achieve your goals more quickly and effectively. Let’s say you plan on backpacking along the Inca Trail in Peru in six months (ie. considerable elevation) but your daily exercise routine is to walk (at sea level) on flat soft chip trails at a mellow pace for 45 minutes with a coffee in hand. To bridge the gap between your current activity and your goal, some variety is key. You could add some hills, some different/rocky terrain, some increased intensity, wearing a pack etc etc. This will help ease your body into increasing levels of fitness through a process called “adaptation” so that the anticipated activity isn’t a shock to the body!

Which brings me to the last of my “change it up” benefits and that has to do with creating new neural pathways. What is a neural pathway, you ask? Very good question. I like to use an analogy of an obscure trail in the woods that’s hard to pick out due to the branches covering the trail & the recent growth. As the trail gets used more and more, it becomes more defined and obvious to follow. Left for many years with heavy use, eventually it could become a super-highway if it is the most established point from A to B. This is how I see pathways developing between the cortex (where movement is “planned”) to the muscles (where movement is executed). Learning a new task or changing a skill challenges us by demanding that new neural pathways get created (the new path in the woods). We recruit muscles in different patterns, perhaps increasing our muscles mass being increasing its use. By moving in a new way, we might take our joints through different ranges of motion, which helps provide lubrication to the joint. This makes me think of the old adage “use it or lose it”. Creating new neural pathways may be able to keep your joints feeling younger and your muscles primed and ready for activity!

So, having established that a little break in routine could do your body good, here are 10 WAYS YOU CAN CHANGE IT UP!

If you normally exercise indoors, go outside. If you normally play outside, see how others get fit by going to the swimming pool or a taking a class at a local fitness facility, especially when the weather isn’t cooperating!

Get a new gadget! Maybe you can go “techie” and pick up a GPS, heart rate monitor or just a simple pedometer. Or try the latest in “get fit gear” such as a Bosu, TRX system or some kettle balls. Curious? Do a google search.

Change partners! If you normally exercise alone, bring a friend along who is at a different fitness level than you- it will either push you a bit more or allow you to slow down and appreciate new elements. Always surrounded by a group? How about heading out alone and reveling in the sound of your own (heavy) breathing for something different.

Turn an activity into exercise by picking up the pace a little (put on your iPod while cleaning, washing your car, raking leaves and add a few dance steps for a more energetic pace).

Pick up a fitness magazine. See what’s new. Not all these exercises are recommended, of course, but maybe your can scoop a variation on an old standby.

Watch one of the many weight loss shows like The Biggest Loser or The Last Ten Pounds Bootcamp. Not only could you be inspired, you might find some new moves too.

Hire a personal trainer and let THEM come up with the new challenging exercises. This could likely lead to working a little harder than you would alone (AKA getting your butt kicked, this is a good thing every once in a while!)

Sign up for an event. First marathons and first triathlons are very popular events to get people making changes in their exercise routine. Find an event, register so that you commit to it and start a progressive training program. There are many resources both online and in person to help you with this.

Exergaming. Yes, this word was new to me too. It refers to the use of video game platforms to do active movements such as WiiFit.

If you normally do SLOW activities, challenge yourself with something faster or vice versa. Love yoga, add in some cardio and you will create a balanced body. If you’re always doing some cardio, maybe you need to make time for a little stretching

I encourage you to post your own suggestions below. Comments have a short delay before they appear so please be patient. Thanks for reading and stay tuned for next week’s post on breaking through a plateau in your fitness level.

Sue Shalanski

Registered Physiotherapist

Clinic Owner of Reach Physio Solutions

Sleep better, weigh less!

Friday, February 5th, 2010 | The Chief Weight Loss Competition | No Comments

Ahh, a good night sleep. It feels so incredibly good. But Statistics Canada has found that 25% of Canadians regularly have trouble sleeping and 3.3 million people suffer insomnia. Chronically being low on sleep put the body in stress mode causing the body to produce more of the stress hormone than in people who get regular good quality sleep. Having more stress hormone in the body breeds more stress by creating an overly alert state…not helpful when you are waiting to fall asleep and your head is swirling with anxious thoughts, leading to yet less sleep!

Not getting enough sleep may cause us to age more quickly and certainly reduces our perception of our quality of life. It may put us at a higher risk of illness too. But most significantly regarding weight management, it can also affect our metabolism. One theory is that the level of growth hormone, produced during our deepest sleep goes down when we don’t sleep well. While this hormone becomes more scarce as we age, naturally, keeping as much of it around as possible does helps muscle mass. This makes sense to me when you think of how as a kid or a teen, when you’r in a growing phase, it seems we could eat as much of anything that we wanted (well almost anything!).

The last connection to make between sleep and weight management is the “leptin link”. Low sleep means less leptin (the feeling-full hormone) and more ghrelin (the feeling hungry hormone). Makes sense to me- when I’m tired I crave snacks more, and on top of food cravings, I tend to choose less healthy options because I’m feeling too lazy to peel/clean veggies and go for the chips or cookies instead.

So, when your head hits the pillow at a reasonable hour, remember you are also helping your metabolism stay young and balanced.

Step it up for health

Monday, February 1st, 2010 | The Chief Weight Loss Competition | No Comments

Walking is the simplest form of exercise to do and also the mode of exercise that is practiced most consistently. Put on some shoes and a pedometer and off you go! A pedometer??? What’s that? It is a small device worn on the side of the waist that measures the swing of your hip to calculate your steps. Some pedometers also offer other features- like calories burnt (measured only when you are stepping at a rate fast enough to be considered exercising aerobically), distance walked (based on measuring your stride length when you set up your pedometer).

10000 steps a day is recommended as a benchmark for an active lifestyle. This is roughly equivalent to 5 miles or 8km for us in the metric system. If you sit in a car to get to work and sit at a desk for your job and don’t engage in other activities, you may be walking as little as 3000 steps a day. Studies have shown that people who wear pedometers walk 2900 steps more, on average, when they wear on versus when the go through their day without one!

Newer models can be worn in a pocket rather than on the outside of clothing so they are less conspicuous. Others have a radio combined with the unit so you can plug in some headphones and listen while you walk. There is some variation in accuracy so for a decent pedometer, you may have to pay a bit more. Here’s is a short video on testing pedometers that was done here in BC by the ladies known as The Shopping Bags on the W Network.

Writing can help manage weight

Friday, January 22nd, 2010 | The Chief Weight Loss Competition | No Comments

I regularly like to "track" or observe on paper my personal habits so that I can see patterns to change behaviors. Back in September, I decided to write down every time I ate out and how much I spent. After getting over the shock of my eating out habits ( ie. 12-14 times a week), I decided that both my waistline AND my pocketbook would benefit if I made some changes. Now, I am happy to report that other than my coffee addiction (which I don’t include as "eating out" ha ha), I have reduced the number to 2 times a week. Had I not measured, I wouldn’t have been so alarmed and may not have been moved to change!

On January 1st, I decided to apply the same principle to my eating, just to see what I ate, if I was getting enough veggies in my diet (I was pretty sure I wasn’t!) and see if I was over-consuming (I WAS!). One evening, while at my laptop with a box of ginger snaps next to me, I had to decide if I was willing to write down how many cookies I planned to eat that night. Having to put down in my food journal made me stop, think, and put half the cookies back!

I did this for two weeks and I observed some habits and some trends (although no graphs were created). Speaking of graphs though, some people like to use online journaling  sites such as FitnessJournal.org or Nutrition Data.com to have more sophisticated  measurements from calories to percentages of daily nutrients to how much if a certain vitamin or mineral you still need to consume that day (WOW, technology is amazing!). My suggestion is if you like this stuff, find a site that works, maybe even one that links to your iPhone (like Fitness Journal.org does) so that it’s convenient. I found that I had to journal  on paper once a day because that was most convenient and quick.

Studies of clients on diets who had to write down their food lost twice as much weight as others who didn’t. I would add that if you are one who eats when emotions or fatigue are involved, perhaps adding some notes about your "state" along with what you ate can help you see your relationship to being angry, anxious, tired or lonely. This can be the "awareness" you need to find a true means of dealing with over-eating, if that maybe the case. I hope this helps. Please feel free to leave your comments below!

Sue Shalanski is a physiotherapist and the clinic owner of Reach Physio Solutions who’s taken up this recent hobby of  blogging about living a healthier life! If you have topic suggestions for her to write about during the 10 week weight-loss competition that The Chief is running starting this week.

Shelley Cottle joins our team on January 4th, 2010

Tuesday, January 19th, 2010 | Team Interviews | No Comments

Shelley was born and raised in New Zealand.  Growing up on a farm, an appreciation for the outdoors was quickly founded .  Always active in sport, art and learning in youth, she has taken these interests into adulthood.  Shelley decided at the tender age of four that she wanted to be a Physiotherapist, following in the footsteps of an Aunty she admired.   Shelley had a strong interest in Sciences, Art and Physical education at High School, this further strengthened the decision to study Physiotherapy.

Shelley took undergraduate papers in Design, Physiology and Anatomy prior to beginning her study in Physiotherapy. She Graduated from Physiotherapy at Otago University, New Zealand in 2005.  She spent the first 2 years working in a Hospital in a small city called Rotorua, New Zealand, before beginning her world travels in 2007.  Shelley likes a challenge and to be involved in a multitude of sports and activities.

Shelley was drawn to Canada in 2008 for open spaces with a variety of outdoor adventures on the doorstep.  Squamish was a natural choice being the outdoor recreation capital of Canada.  On arrival Squamish immediately felt like home.  She continues to focus mostly on multisport, mountain biking and snowboarding outside of work hours. 

Shelley has worked in Occupational Rehabilitation and private practice over the past year and a half.  Often described as friendly and relaxed, she is also very driven and focused on learning more and excelling in her interests in life.  Shelley is excited to continue with her professional development by taking multiple courses including Acupuncture in the next year.  She is excited to be part of the ‘Reach Physio Solutions’ team and help enable future and current clients towards achieving their goals.

Before & After the 100 Day Challenge of 2009

Saturday, January 9th, 2010 | 100 Day Challenge Stories | 4 Comments

Below are some great stories and photos of 10 people’s experiences during the 100 Day Challenge that began September 22nd and ended on Dec 31st, 2009. The winner of the "Challenger’s Choice" and an 8GB iPod nano, as voted by her peers, was JANE SMITH. Her challenge story is lower on this page so read on.

Before you read their "high’s and low’s" I’d like to thank a few people who made this event work! Before this event began, Laurel Terlesky of Studio Blanc helped design some of the marketing material for the event. Along came Cinci Csere who posted "tweets" on Twitter and on Facebook so we could get "socially connected". Thanks! Early on in the event, Erica Otto from Violet Quartz Wellness, personal trainer, kinesiologist, Reiki Master, yogi and generally amazing chick, did measurements and weigh-ins to take some baseline measurements.  A number of you visited my (then empty) townhouse for a "kick-off/meet and greet" evening to start things off. Then, off we went, with a daily does of "Conversations with Jeff & Sue"- what varied and thought-provoking moments this provided! Thank-you Jeff Thompson- what a huge amount of work you put in! Then life coach Lara Williams offered 7 lucky ladies a 6 week group coaching program for people who wanted a framework to work with. In November, Erica conduction a stretch class with "yoga-inspired" stretches for a small group of us in the comfort of my living room! Now, we’ve survived another Christmas/New Years season and the stories are in! Thank-you to all of, I am indebted to you for a successful event!

As I reflect on my own journey since September 22nd, here are my before and after profiles:

Sue on Sept 22nd, 2009

• 2 clinics at either end of town, 1 office in my dining room in Brackendale, 1 assistant, 4 physios
• eating 14-15 meals OUT every week
• drinking 10-12 alcoholic beverages per week…
• no strength training
• lots of running to manage my stress
• 5 hours of rather restless sleep per night

Sue on Dec 31st, 2009

• 1 NEW clinic, 1 assistant, 1 receptionist, 5 physios, 2 massage therapists, one office in my home (across the street), sooo streamlined!
• eating out ONCE a week, loving cooking at home, a full freezer of yummy foods, very organized!
• ZERO drinks a week for 2 months (minus New Years eve )
• Strength training twice a week with Erica (someone noticed my "pipes" the other day Erica!)
• still running to manage my stress
• getting 6 hours of decent-enough sleep- I can handle that!
• BOOKED A VACATION in FEBRUARY 2010!!!

Overall, an absolutely AMAZING 100 Days. "It was the best of times, it was the worst of times" but I don’t regret a minute of it!

Thank-you to everyone who participated. You are inspiring to me!!!

Sue Shalanski

Top 10 lessons from the 100 Day Challenge

Saturday, January 9th, 2010 | 100 Day Challenge Stories | 5 Comments

by Sue Emerick

Top ten things I have learned:

• Better health and wellness comes from making daily decisions

• Think small when getting started on the path toward fitness and lifestyle changes. A short bike ride is better than no bike ride.

• I have never regretted getting out and doing something no matter what the challenge was to getting started. Fending off magpies while riding a bike is       a very big and unusual challenge.

• Friends and family make the whole thing a lot easier.

• Stretching and fascia rolling are essential

• The 100 day challenge helped broaden my thinking to include things like art and literature for a more healthier living.

• Having a regular exercise class that you can easily attend and enjoy helps a lot.

• Think creatively and change things up a bit. It is fun to try new and different sports.

• Think young.

• The Fitness journal has helped me keep track of what I have done in a day.

and for continued success

• It is up to ME to make it continue to work

• Take on new challenges. For me it is an appointment with a nutritionist.

Thank you once again

Sue Emerick

Nancy’s Photo Journey

Saturday, January 9th, 2010 | 100 Day Challenge Stories | 7 Comments

Hi Sue!

Here’s a photo documentary of my ‘100 Day Challenge’.

I can’t believe how fast these 100 days went by!  I had a lot of fun participating in the challenge, and more importantly I have made some big (and hopefully permanent) changes in my life.  I have always loved being outdoors, but this challenge took my love of nature to a whole new level.  Hiking, walking, yoga, dancing, skating, and snowshoeing all played a huge part in my success.

My goals were: to lose at least ten pounds, attend yoga classes regularly, and to be active three times a week.  I am happy to say I met all three of my goals.

Here are a few photos of my fitness journey….

I measured myself 4 times throughout the 100 days.  My waist measured 44 inches on Day 1.  Good Lord!  That’s bigger than most women’s hips!

I weighed 205 pounds on Day 1.  (I forgot to take a photo of the scale at the beginning of the challenge, so I took this photo a week later.)

My husband and I did a lot of hiking with friends this autumn.  Here’s a photo of the first of three stunning Joffre Lakes.  This hike was 11 kilometres long.

Next we hiked to Rainbow Lake.  This hike was 14 kilometres long.

The Elfin Lakes were our next destination.  This hike was a whopping 22 kilometres through snow!

We ended our 2009 hiking season with an ascent to the Stawamus Chief’s second peak.  It involved all manner of getting to the top.

But what a reward when we got to the top of the Chief’s second peak!

I had never participated in a yoga class before.  Here I am with Christy, the most loving and caring instructor on the planet!  Restorative yoga is where it’s at people!  Please try it!

I went skating at Robson Square….something I hadn’t done in decades!  (I’ve kinda forgotten how to skate though.  But no matter.  I had lots of laughs at my own expense.)

As a regular part of my fitness regime, I went to Shopper’s Drug Mart to take my blood pressure on a weekly basis.

At the end of the 100 days, I had lost 10 pounds!

But even more exciting than losing weight, was losing INCHES!  I lost 3 and a half inches off of my waist!  I now have the beginnings of an hourglass figure!  Woo hoo!

Another exciting development was that I can now shop in the regular women’s clothing departments!  No more buying my clothes in the ‘Large Marge’ section of stores!  The tag is XL, but that is music to my ears!  I almost want to wear my clothes with the size tag sticking out.  (Oh wait, I already do that…..)

To kick off the New Year, my husband Joe and I have recently registered for the ‘Edge to Edge Half-Marathon’ in Ucluelet in June.  I figure if I can walk 22 kilometres through mountainous snow-covered trails, I can certainly train to run/walk a 20 km half-marathon.

In closing, I want to thank you Sue for inspiring me to get out and get active!  It has been a LOT of fun and I am looking forward to kicking it up a notch in the New Year.  I’ll keep you posted regarding my marathon training.

Love,

Nancy

Colleen’s 100 Days

Saturday, January 9th, 2010 | 100 Day Challenge Stories | 4 Comments

Well, I wasn’t as successful as I had hoped, but life gave me other, bigger challenges than I was anticipating. My dad’s death, which really knocked me harder than I thought possible and a strange bowel abscess that took a long time to figure out. Through that I managed to keep moving and trying to stretch, laugh and reorient myself to what is important- family, friends and lightening my load.

I weigh exactly what I did when I started, which I guess all things considered isn’t the worst.  My inches are less, not by a lot( 2 inches off my hips), but what I have come to realize that our bodies need care and love, and mine can  take me to the top of the Chief, or to Joffre lakes, and laugh the whole way (well, when I am not cursing about the elevation!)