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.



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

Here is on of my favourite links:

Exercise Presciption for People with Diabetes

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!

"Thus the goal to eat a proper breakfast on at least five mornings a week or to not eat out more than two times a week or to walk at least 5,000 steps on four days a week are specific, measurable, attainable, realistic and timely behavioural goals, whereas losing 10 lbs by the end of the month is not - why? Because “weight loss” is NOT a behaviour!"

Full Article here

Pre-Exercise Screening for Patients with Diabetes - Look for the publication from my friend and colleague - Marni Armstrong

As an example, a client of mine who has a heart condition and hypertension has been instructed by his physicians to lose weight ever since he was first diagnosed.  He is an active middle aged man that has never weighed less than 180 lbs, even in his 20's when he was attending university and working highly physical jobs like landscaping.  He is 5'11 and going by BMI, should weigh 150-170 lbs.  He has gone from 200 lbs to 180 lbs in the last few months.  For an individual like this, the use of BMI is crazy.  BMI doesn't tell us anything about his actual body composition - lean body mass versus fat.  An alternative would be to us skin fold testing, which has its benefits and drawbacks as well. 

My preference - waist circumference.  It's easy and tells you a whole lot more about the actual health risk associated with the weight you are carrying.  I measure half way between the bottom of the ribs and the top of the hips, on the skin and with arms relaxed, waistband out of the way.  For males, we see increased health risk over 102 cm, for females over 88 cm. It can be used in combination with actual body weight so tell a little bit more about where you are losing your weight.

Dr. Sharma has also discussed the limited use of BMI in clients with Heart Failure - read his article here.

Dr. Sharma provides some info and research about the topic here.  It is of interest to read through other readers comments if you are thinking you may be more interested in an online journal rather than paper.  I do have a client that uses Lose it on his iphone and finds it useful.