Packages, Punch Cards and Running Clinics

Get ready for 2012!

Packages and Punch Cards

Three session program development package:
*1-1.5 hour assessment and program development
*2 x 1 hour sessions to create and perfect your exercise program
................... $250.00 - Book before December 15^th or refer a friend and get a $25 discount. 

Have you done a package like this already?  If you have met your short term goals, call me after three months so that we can meet to change up your program and you will continue to progress.  I always welcome feedback about the results you have seen after this type of programming.  If it hasn't helped you to attain your goals, I want to help you come up with solutions to make the program work.  Remember your body adapts to change, and as you get more fit; your program needs to be more challenging and different.  If your program gets too difficult too fast, injuries and burnout can occur.  This is a great opportunity to implement change into your ongoing routine, and do functional testing to measure your progress.  Get organized for January now! 

CR Fitness 10 session punch cards
I will be offering CR Fitness (www.crfitness.ca) 10 session punch cards for those who would like the flexibility to meet with me and get a great discount!  10 sessions are $550 - a great rate considering my hourly rate is usually $65/hour.  This way you know you have the support and guidance you need over a longer period of time.  Everyone knows you need to walk before you run!  Helping you along on the bad days and recognizing the value of your accomplishments on the good days will get you to your goals in the most efficient way.  Punch cards will be valid for 1 year.

My availability is Wednesday evenings, Thursdays 9-4pm, and most Saturdays.  I am still running the Take Heart Exercise Program at Strathcona Gardens Wednesdays and Fridays - more information is under the fitness services page on my website. 

Interested in more frequent (twice weekly or weekly) personal training session?  Check out the bio for Ashley Cross on the Heart Strong Fitness website.    If you think you or someone you know are better matched to Ashley’s availability and/or areas of expertise, I'm happy to refer you.

Long Distance and Learn to Run Training

I will be partnering with Sophia Sauter (physiotherapist) and facilitating the long distance run training through ShoreRunners, starting January 2012.  Sophia has recently moved to Campbell River and brings a wealth of experience in training and rehabilitating endurance athletes.  She previously owned Active Life Physiotherapy where she provided one-on-one physiotherapy to active North Vancouverites. 

We will be training for the Merville 15 km on April 1^st or for a longer run if that is your goal.  All participants in the long distance group will have an individualized program based on your goal and past completion times.  The programs include 1-2 group runs (Monday evening and/or Wednesday evening and/or Saturday morning) and a group education session on Wednesday evenings.  The cost is $99 for 12 weeks. 

Jayne White from Shore Runners will be offering the Learn-to-Run clinics.  If you have been thinking about focusing on running, this is a great place to get started.  Stay tuned on facebook, the ShoreRunners or Heart Strong Fitness website for more info.

On a personal note, my 3.5 year old boys are able to ride their pedal bikes and continue to keep mom and dad and all the grandparents on our toes :)   I have spent the last 3 months training for my first 1/2 marathon on December 4th - as with all, my training has had its ups and downs, and goals and training schedules have changed along the way, but I'm confident I'll be happy with my results! 

I wish you a happy and health holiday season and look forward to seeing you in 2012.



Subsidy for access to rec centre activities and programs in Campbell River

Do you want/need access to the Sportsplex or Strathcona Gardens, but just can't come up with the funds in your monthly budget?  The City of Campbell River has a program called the L.I.F.E program - providing drop-in passes and discounts on programs for low income individuals and families. 

Check it out here  Applications can be submitted at Strathcona Gardens, the Sportsplex and the Community Centre.

For Health Professionals - Exercise Prescription for People with Diabetes

The Canadian Diabetes Association website has a ton of info for both the general public and health professionals. 

Here is on of my favourite links:

Exercise Presciption for People with Diabetes

Do something that scares you

Sometimes the things that we are most fearful of are the things that we reap the most rewards from. 

My husband has always been an avid biker - whether it be road or mountain.  After 14 years together, I finally invested in a mountain bike this year and got up the guts to join a women's mountain biking group for a ride in Snowden.  Yep, even me - the kinesiologist and personal trainer that everyone probably thinks is fearless - HA!  My only goal was to get out there and try it once, and I did it and will do it again.  It's intimidating, trying something new and outside your comfort zone. It's easy to think of all the reasons you shouldn't do it - it's dinner time with the kids, my husband's had a long day, what if all the other ladies are super duper fantastic and leave me in their dust, I'm just too tired right now, I'm not up for the social stuff right now, etc, etc.  My hubbie pushed me out the door, and friend texted me to get out there.  It was awesome, it reminded me of the amazing things we have surrounding us in the beautiful town, that all the other women are just like me - need a break, some exercise and something other than a pedicure!!! 

The morale of the story - sometimes we just have to ignore all the reasons why you shouldn't or can't or your scared.  It all comes down to our insecurities and these things build our character and make us stronger.  If you have found a way that your body can move - then get moving!  You may not be able to do something that you used to do; why not be thankful that you have found something that you CAN do?  There are so many people out there with so many things working against them, but they keep at it.  A coworker said to me the other day that sometimes it's draining working with people with so many chronic conditions or issues.  I feel the opposite way - I'm so proud of any little successes they have, and seeing them do things they never thought they could do. 

Get out there!

What is your fitness age?

Ever feel like sometimes your body is 74 and sometimes its 21 (likely after a bout of exercise or hilarious laughter for the latter)?   Figure out how you measure up - physiologically:

VO2 max and fitness age

A couple of notes:

Your VO2 Max is a representation of your aerobic fitness and takes your body weight into account.  It can only truly be tested by doing a maximal aerobic test on a bike or treadmill, hooked up to breathing apparatus to measure your carbon dioxide output and oxygen uptake. 

Resting Heart Rate in beats per minute should be taken right when you wake up in the morning.

Waist Circumference has almost more importance than weight - see previous blog posts.  The more weight you carry around your waist, the higher your health risk. 

Apprehensive to do it?  Fitness, nutrition and finances are all quite similar - the less often you look at it, usually the worse it gets.  Do the test now, then retest in a few months and see how you've improved!