Benefits of running on the road

• During a road or trail run, you will burn more calories than on a treadmill (running/walking at an equal pace with 0 -1% grade on a treadmill).  The reason is simply because your muscles work harder while constantly making adjustments to maintain balance on uneven surfaces, the softness or hardness of the ground, and wind resistance.
• Another benefit is psychological.  The freedom to run freely with scenery that is constantly changing.  The choice is obvious, especially if you feel trapped and bored while doing any sort of cardiovascular training indoors on a machine.

Benefits of running on a treadmill

• The main benefit is a controlled environment.  You will not have to worry about wind, rain, extreme temperatures, bugs, cars, or road hogs getting in your way.  The ground is always flat under your feet and you have exact control of your pace at all times.  Another benefit is shock absorption.
• All treadmills today will offer some cushioning for your feet.  This will significantly help to reduce the impact on your joints.
• The treadmill is also a great tool for specific hill interval training and fitness tests (due to the controlled environment).

Conclusion:

If you plan to run (or walk) a 5 km, full marathon, cross country, or wilderness challenge; then you should be concentrating most of your training outdoors.  The principle of specificity applies here.  Your body will learn to adjust for uneven surfaces, and weather conditions (wind, rain, etc); therefore, preparing you for terrain and weather conditions you may encounter during race day.  Running technique on the treadmill is likely to change due to belt moving as you are running on it.  Research is showing that even some of the most experienced runners adjust their stride, arm swing or posture while training on a treadmill.  Any alterations to your natural walking or running gait will eventually cause injuries.  Try to train on a treadmill for no more than 2.5 hours a week to help prevent overuse injuries.  Consider cross training on a bike, stair climber, elliptical, or even swimming to reduce your time spent on the treadmill.

Conversely, choose the treadmill if you are concerned about sensitive joints or if you enjoy using the treadmill while watching your favourite cooking show.  Remember to be constantly mindful of your technique and volume of training.

I prefer to run outdoors; however, when the conditions are icy, very hot or very cold…you will find me on a treadmill for a short 20 – 40 minute training session no more than twice per week.

Marty Shumka

January 19, 2012

Advantage Personal Trainers

.

Nutrition is 100% important to achieve great results for any fitness goal! We know this is the area most of our clients struggle with; therefore, we have come up with more strategies to help. Each person has different needs to help break through the barriers associated with this (seemingly) overwhelming lifestyle change. We have some new strategies to help make this transition easier for everyone regardless of their personal road blocks.

Get ready for more accountability! We are going to contact all our clients more often when they are not training at the gym. This may be as simple as “have you done your homework today?” or it may include a whole new homework exercise program. We are committed to giving you the information you need to help keep you on track to your ultimate fitness goal. We know you can do it, and we are in your corner to help you fight for it.
There is more coming….but you are going to have to wait to see what it is (and it is good)

Marty Shumka
January 09, 2012

Best Cardio

Marty Shumka
January 05, 2012

Here are a few things you should consider when hiring a personal trainer.

Education: Does the trainer you are considering have a certification and a university degree in Kinesiology?  Many trainers will have certifications, but most certifications can be taken over a weekend course in another city or even online.  How do you know if a certification is legitimate?  You don’t, unless you also want to spend the time to research this ( personal training certifications).  Look for someone who has committed to learning as much as possible.  There are only a handful of personal trainers in Winnipeg that hold a Kinesiology degree, and then have gone forward to taking other certifications.  The more your trainer knows, the more your experience will be enriched with understanding and variety.

Works with injuries: If you have a specific medical problem, injury or condition (such as being pregnant, difficulty getting pregnant, heart problems, diabetes, etc.) make sure your trainer has education in these areas and will work with your doctor.

Attention: Your trainer should be only focused on you during your sessions.  It is no longer personal training if your trainer is helping 5 other clients at the same time, or talking on the phone during your sessions.

Comfortable: You should feel comfortable with your trainer immediately.  When you are meeting a trainer with plenty of experience and knowledge, you will feel at ease almost immediately.  They will listen to your concerns and understand your fitness and nutrition needs.

Facility: The facility should be clean and all the equipment should be in perfect working condition.  A broken, dirty training facility says a lot about the people that work there.

Trial: Some personal trainers offer a free trial.  This is a great way to know if you will feel 100% comfortable with no obligation.  Remember…you are interviewing a personal trainer for the most important job.  They will be coaching you through good and difficult times.  You will need to absolutely trust that the personal trainer you choose is reliable, professional and can help you achieve your fitness and nutritional goals.

January 03, 2012

Marty Shumka, BPE, CSCS.

http://bit.ly/sK9eA8

http://bit.ly/sK9eA8

link:

http://bit.ly/syikkc

If you are ready to start a transformation of lifestyle, our personal trainers are ready to help you.

Marty Shumka.

1. 4 Step Guide to a Healthy Lifestyle
   1. Step 1  Inspiration
   2. Step 2  Learn from the past to change the future
   3. Step 3  Make the plan
   4. Step 4 Get going!!!
2. Staff Profile: Melissa
3. Download: Weekend Warrior Program
4. Lemon-Ginger Chicken

4 Step Guide to a Healthy Lifestyle

So, you just decided to start a fitness routine and diet to shed those extra pounds.  Have you made this decision many times before?  Has the result been the same each time?  There is a reason why large gyms will sell thousands of memberships only to have a few hundred of these members actually using the facility regularly.  From my experience at a local cardiac rehabilitation facility, only three out of twelve cardiovascular patients continue exercising after 3 months of carefully monitored exercise programs and educational clinics.  Clearly, having had serious cardiac issues was still not enough for the other 9 out of 12 patients to change to a healthier lifestyle…so what does it take?  The answer to that question is inspiration and a proper plan.

Follow these 4 simple steps to get properly started with your new healthy lifestyle:

Step 1  Inspiration

Inspiration – you may even ask…”what is inspiration?”  Inspiration is a revelation or “spark” of sudden desire that can influences a decision or action.   In a short sentence, it’s that “eureka!” moment.  It is an external source of motivation, such as a picture of yourself when you were once fit and trim, a co-worker who is showing off their weight loss or something you have seen in a magazine or on TV.   This can be a powerful experience that will get you off the sofa and into the gym. This is exactly where most people make the mistake in a poorly planned fitness program.   Getting excited about fitness is wonderful, but the intensity of inspiration quickly diminishes with time.  Soon, you can find yourself too busy to get into the gym unless a fuel is found to keep the inspiration from fading.

The solution is very simple but can take a little bit of time.  You will need to find an internal source of motivation, or the reason for the decision to change your lifestyle.  Ask yourself “why is this so important to me?”  Your answer will be what keeps you on track when life throws work and countless other obstacles in your path.  The fact is, you can be so focused on your external (inspiration) and internal (motivation) influences, that you may not even notice most obstacles.  You will find yourself completely driven to achieve your goals and nothing can stop you, not even yourself!

(It is a good idea to have a picture or a few words that inspire you close at hand so you can see it several times each day.)

Step 2  Learn from the past to change the future

Why did I stop last time?

What can I do differently when the same pattern comes into play?   We are programmed to react the same way in certain situations without even realizing it.  For example, imagine you are driving to work in your new car with the windows down and the music blaring.  Suddenly somebody in a rusty, old truck cuts in front of you and nearly causes an accident.  Your instant reaction is to punch that horn and let that driver know you are angry.  You don’t even think about it, it is just a reaction that has been programmed after years of driving.  The same can be said for how we start a fitness program.  Time and time again we feel inspired to make a change in our lives.  Time and time again, work or family issues become more important than our own health and happiness.

Problem: I know that every 3 months work gets very busy.  This prevents me from making it to the gym because I have to work long hours each day and then I need to be home with the family every other chance I get.

Solution: Try exercising for 20 minutes instead of 1 hour.  You will be amazed with the results.  Not only will you feel great after the workout, but it can clear your mind and you will find you have more energy, be better at problem solving and much more productive at your desk as a result.

Step 3  Make the plan

This is the easiest part of planning your future lifestyle.  Make a new plan that interests you with plenty of variety and some flexibility. Remember this simple guideline:

Frequency: How many times per week

Intensity: Always start with a moderate intensity; add about 10% each week

Time: How much time will each exercise session last and what time in the day

Type: Choose activities you enjoy

Step 4 Get going!!!

I think it is said best with the phrase….”Just do it!”

Remember, consistency is the key to a successful, lifelong, lifestyle change.  Eat healthy every day and balance your physical fitness program.  I don’t believe in binge eating, weight loss/cleansing supplements or cramming workouts in every day of the week, because it does not promote a realistic or healthy long term lifestyle approach.

Join a group or club that meets regularly to exercise toward a common goal (weight watchers, running/walking club) even subscribing to a health and fitness magazine (ignore the ridiculous supplement advertisements) can help keep your mind on track.

Learn as much as you can about the concept of clean eating (no processed foods) and don’t forget to check out all the recipes we have on our website.

Conclusion:

When it comes to money we all tend to be very careful.  You only get one chance in your lifetime to create a secure future for your retirement.  We all feel inspired by the thought of a comfortable retirement with financial freedom and time to explore the world.  There is no room for mistakes in this plan. There are clear short term and long term financial goals, and a system in place to measure the results.  You will always know how your investments are doing, and you are prepared to keep investing for a long period of time.

It is important to invest money for a healthy financial portfolio…but, isn’t your physical health also worth the same careful planning so you may enjoy a wealthy and healthy retirement?  Much like making wise choices with your financial planning, don’t invest your time and energy in a poorly planned fitness program.  Remember, this is a complete lifestyle change!  It will take a small investment of your time every day.

Don’t beat yourself down if you miss a couple of exercise days or had a weekend of pizza and beer.  Just pick up where you left off and get going again.  There will be small hiccups in anyone’s schedule, but the people who are successful overcome these obstacles and maintain a consistent healthy lifestyle.

Marty

Staff Profile: Melissa

I didn’t really know what I wanted to do when I graduated from high school. I wasn’t keen on the idea of going to university especially if I wasn’t sure what I wanted for my future.  My parents really encouraged me to enroll in something specific, so I decided on culinary arts because I enjoyed working with food. Turns out, I excelled at it which resulted in me having the opportunity to work at some of the top restaurants in Winnipeg. At that same time, I was also involved with the Provincial Field Hockey team training for the 2005 Canada Summer Games. In order to be eligible to compete, all athletes were required to be cleared for any injuries. I had constant pain in my knees for many years which needed to be dealt with before being eligible.

While I was waiting for my physiotherapist to see me, I noticed that Athletic Therapy was also an option, so I decided to give it a try.  I could not believe just now knowledgeable the therapist was and how there always seemed to be time for all my questions at the end of our sessions. Never did I feel as though I was being pushed out the door as quickly as possible.

Following that, I went away to an indoor national tournament in Ontario and had my usual physiotherapist tape my knees. This time however, he was happy to see that my knees were doing better and told me to definitely continue with the Athletic Therapy as it was working and and making a significant improvement. I did as he suggested, and continued with the therapy and by the end, I didn’t have to wear my knee braces at all.

I loved the idea of working with so many different and interesting people and being able to help them get better and live without pain.  I was so impressed with my therapist and with the industry as a whole that I asked my therapist how to begin the education and training process.  My therapist explained what the process was and sent me to the university to find out more.

I was accepted into the Faculty of Kinesiology at the University of Manitoba in 2006 and quickly got immersed in the program. Immediately we had the opportunity to be hands on with clients while being supervised by a Certified Therapist. During the program, we were required to collect 1,200 hours in the field and in the clinic in order to be eligible to write the national exam and then later, to certify. I was able to collect a lot of hours through the Athletic Therapy Services events run through the Manitoba Athletic Therapists Association. I managed to work at so many events in the community, that the program coordinator asked me to apply for the Morris Stampede Scholarship., which I later received.

In 2007, I become ill and was unable to do many things which included being at school. I saw six different doctors/specialists and no one knew how to diagnose or solve my health concerns.  I decided once again, to see an Athletic Therapist and was instantly happy that I did. Almost immediately I felt so much better and was able to continue my training as well as pick up the other things I had had to let go of earlier.

Every day I feel confident in my choice for my line of work.  My favorite part continues to be going to the clinic and treating my clients, whether they are an athlete or the general public. I love building that relationship and being able to help them achieve their goal so they can enjoy what makes them happy.

Melissa Deonaraine  B. Kin A.T., C.A.T.(c)

Download: Weekend Warrior Program

Weekend Warriors is a drop in program (Sat 8-12pm) to get in an extra workout and jump start your results. We have two programs to choose from that change weekly, and a personal trainer to assist and motivate you during the workout.

Download and print off this workout to give you an example of what you can do at Weekend Warriors.

Lemon-Ginger Chicken

Ingredients:

• 2 tablespoons olive oil
• 1.5 tablespoon minced ginger
• 1 teaspoon of finely grated lemon zest
• 1.5 tablespoons fresh lemon juice
• 4 cloves minced garlic
• ¼ teaspoon freshly ground pepper
• ¼ cup hoisin sauce
• 1.5 cups chicken broth
• 8 chicken breasts (sliced or cubed)
• 1 cup roasted cashews pieces (unsalted)

Prepare the sauce in a sauce pan.

Add the broth, hoisin sauce, lemon juice, and lemon zest.  Let it boil then simmer until the sauce thickens (6-8 minutes).

In a large pan, add the olive oil then garlic, ginger and pepper.  Cook and stir for approximately 1 minute.

Add the chicken and cook for another 6 minutes (or until the chicken cooked).

Pour the sauce over the chicken.  Cover and simmer for approximately 5  minutes.

(Add mixed sautéed veggies if you like).

Serve over basmati rice.