Countdown to London 2012

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New Year’s Fitness Challenge

In the name of excellence in support of our CanoeKayak athletes

 

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Cheer on our participants supporting CanoeKayak Olympic hopefuls and pursuing their fitness goals leading up to the Games:

• Doug Lahache (Onake)
• Gail Taylor (Onake)
• Kelly Stott (Burloak)
• Kim Crumpton (Toba)
• Janice Dean (Maskwa)
• Paul Dean (Maskwa)
• Heather Corrigan (Banook)
• Wendy Burnham (Ottawa, ON)
• Nancy McKenzie (Waverley, NS)
• Maureen Fehr (Cascades)
• Florida Town (Vancouver Ocean Sports)
• Peter Giles (Commodore, CKC)
• Lorraine Lafrenière (Director General, CKC)
• Madeleine Hall (VC Domestic Development, CKC)
• Julia Rivard (VC Marketing, CKC)

Julia Rivard's Blog

Peter Giles' Blog

 

February 19, 2012

 

P90X and Hip Replacement Recovery: a Highly Unscientific Study

Peter Giles 

 

We just got back from a week's ski vacation in Sunday River, Maine. I took a week's hiatus from P09X, meaning I suspended the program for a week after Sunday's X-Stretch. I counted the day's skiing as a workout from Monday-Friday, did an extra Yoga-X on Saturday after our drive home, and then completed the AMW run tonight before supper. Tomorrow morning I'll start Week 7 of the program, picking up where I left off. I'm looking forward to it!

 

The week of family skiing was marred by a fairly serious accident, as my mother was injured on the slopes during a lesson on Monday morning. She ended up being evacuated by the ski patrol and taken by ambulance to the hospital in Norway, Maine. She was diagnosed with a broken hip, and on Tuesday morning she had a full hip replacement.

 

By Tuesday afternoon she was already feeling infinitely better. Thursday she was discharged from the hospital and had dinner with us in our condominium. Friday and Saturday my dad drove her and her newly installed hardware back to Nova Scotia, where she is now recovering at home.

 

This is somewhat faster than a normal recovery time from a hip replacement. My mother will be 64 in July, and has suffered from aggressive rheumatoid arthritis since she was in her 30s. There is no doubt that both of those factors contributed to the severity of the break. But the doctors agree that what facilitated her recovery was her exceptional fitness. She has remained very active throughout her life, in spite of her arthritis, and has spent the last few months doing P90X with my dad in their basement gym. She has much stronger muscles than the average hip replacement patient, and that's allowed her to get back on her feet in record time.

 

So if you are collecting reasons for keeping up this challenge — and for continuing the commitment way beyond these 224 days — you can add that to the list.

 

Here's hoping that metal joint doesn't slow you down too much, mom!

 

February 19, 2012

 

G.T.L.

Julia Rivard

 

Yes, it’s true. Today I completed a true Gym, Tan, Laundry. It was not Jersey Shore style but I did workout at the gym, put on my Jergens bronzing and firming tanning lotion, and washed and folded laundry – four loads to be exact.

 

For those of you not yet exposed to GTL I am happy to share with you my introduction. The reason I know about G.T.L. is because while on New Years vacation in Saddleback Maine (see post #1), we had a rainy day without skiing and were happy to spend the day indoors. Lucky for us there was a Jersey Shore marathon on and I got my introduction to the highly addictive totally wasteful world of this breed of reality TV. It was a twelve hour marathon – every one of us watched at least ten – and every bit that was missed was eagerly updated by the others that were firmly planted on the chalet couch.

 

What I found to be incredible when researching this blog (research is used pretty lightly in this case), is that there is actually a website dedicated to GTL! For those of you who have more important things to do than check the site out here is a high level :

 

Do You Gym Tan Laundry?

 

Gym Tan Laundry, It’s a way of life. It is all about being fit, begin tan and dressing sharp. Gym tan laundry is a staple at the Jersey Shore and can help anyone wanting to feel good and look good. Show your gym, tan, laundry spirit by wearing the offical Gym Tan Laundry shirts and other gear.

 

 GTL product line includes but is not limited to the following items:

* Jersey Shore workout cloths

* Gym Tan Laundry Sweaters

* Gym Tan Laundry Trucker Hats

* Gym Tan Laundry T-Shirts

* Jersey Shore Shirts

* Jersey Shore Hats

* Baby cloths, pet cloths

* Women’s workout clothing, men’s workout clothing

* and much much more…

 

…well, there is not really much more.

 

And then I found there is even a New York Times article dedicated to “Guido Culture”:

 

Alright, enough of the fun. Back to the other 2 loads off laundry I have to get done tonight.

 

Above, I linked the Jergen’s bronzing lotion above because it is great. I am heading down to Tulum, Mexico in April for a friend’s wedding, so it is a part of my preparations as I get myself ready to go. As a girl who turns pink and then reverts right back to pale, it is nice to find a great cream that helps me tone down the bright white tones before I start sporting the bathing suits!!

 

Today was the 50th day of the 224workouts challenge, yay! I know there are times that it is hard to keep going and it is ok if there are stumbles at times but keep up the great work and if you are in need of motivation, reach out. I am always happy to help.

 

A special thank you to Jane who reached out this weekend to get out for a great workout on Saturday. It was a fun diversion form the regular…thanks!

 

February 16, 2012

 

Larry Page gives workout advise.

Julia Rivard

 

So today in my other life, I was at work when I got an alert from my Google+ that Larry page (of Google fame) wanted to give me advise about working out…and it was advise that I liked!

 

(Here are Google co-founders Larry Page, left, and Sergey Brin at company headquarters in Mountain View, California, January 15, 2004 showing off their agility. This photo sealed the deal on me taking Larry’s guidance in fitness).

 

The post shared an article highlighting the work of a group of Canadian scientists who are asking the question “How little exercise do we need?”.  A bit of a flip on the question we are often asking ourselves “how much do I need to workout” but one worth exploring.

 

Now, don’t think that this is my first step down a deep, dark rabbit hole of justification for why a sedentary lifestyle is the one for me – I am still fully and completely committed to the 224challenge – but it is an interesting look at how you can consider changing up your workouts to achieve better the outcomes because they are tolerable. Take a read and let me know what you think…

 

How 1-Minute Intervals Can Improve Your Health by Gretchen Reynolds

 

While many of us wonder just how much exercise we really need in order to gain health and fitness, a group of scientists in Canada are turning that issue on its head and asking, how little exercise do we need?

 

The emerging and engaging answer appears to be, a lot less than most of us think — provided we’re willing to work a bit.

 

In proof of that idea, researchers at McMaster University in Hamilton, Ontario, recently gathered several groups of volunteers. One consisted of sedentary but generally healthy middle-aged men and women. Another was composed of middle-aged and older patients who’d been diagnosed with cardiovascular disease. The researchers tested each volunteer’s maximum heart rate and peak power output on a stationary bicycle. In both groups, the peaks were not, frankly, very high; all of the volunteers were out of shape and, in the case of the cardiac patients, unwell. But they gamely agreed to undertake a newly devised program of cycling intervals.

 

Most of us have heard of intervals, or repeated, short, sharp bursts of strenuous activity, interspersed with rest periods. Almost all competitive athletes strategically employ a session or two of interval training every week to improve their speed and endurance. But the Canadian researchers were not asking their volunteers to sprinkle a few interval sessions into exercise routines. Instead, the researchers wanted the groups to exercise exclusively with intervals.

 

For years, the American Heart Association and other organizations have recommended that people complete 30 minutes or more of continuous, moderate-intensity exercise, such as a brisk walk, five times a week, for overall good health. But millions of Americans don’t engage in that much moderate exercise, if they complete any at all. Asked why, a majority of respondents, in survey after survey, say, “I don’t have time. “Intervals, however, require little time. They are, by definition, short. But whether most people can tolerate intervals, and whether, in turn, intervals provide the same health and fitness benefits as longer, more moderate endurance exercise are issues that haven’t been much investigated.

 

Several years ago, the McMasters scientists did test a punishing workout, known as high-intensity interval training, or HIIT, that involved 30 seconds of all-out effort at 100 percent of a person’s maximum heart rate. After six weeks, these lacerating HIIT sessions produced similar physiological changes in the leg muscles of young men as multiple, hour-long sessions per week of steady cycling, even though the HIIT workouts involved about 90 percent less exercise time.

 

Recognizing, however, that few of us willingly can or will practice such straining all-out effort, the researchers also developed a gentler but still chronologically abbreviated form of HIIT. This modified routine involved one minute of strenuous effort, at about 90 percent of a person’s maximum heart rate (which most of us can estimate, very roughly, by subtracting our age from 220), followed by one minute of easy recovery. The effort and recovery are repeated 10 times, for a total of 20 minutes.

 

Despite the small time commitment of this modified HIIT program, after several weeks of practicing it, both the unfit volunteers and the cardiac patients showed significant improvements in their health and fitness.

 

The results, published in a recent review of HIIT-related research, were especially remarkable in the cardiac patients. They showed “significant improvements” in the functioning of their blood vessels and heart, said Maureen MacDonald, an associate professor of kinesiology at McMaster who is leading the ongoing experiment.

 

It might seem counterintuitive that strenuous exercise would be productive or even wise for cardiac patients. But so far none have experienced heart problems related to the workouts, Dr. MacDonald said. “It appears that the heart is insulated from the intensity” of the intervals, she said, “because the effort is so brief.”

 

Almost as surprising, the cardiac patients have embraced the routine. Although their ratings of perceived exertion, or sense of the discomfort of each individual interval, are high and probably accurate, averaging a 7 or higher on a 10-point scale, they report enjoying the entire sessions more than longer, continuous moderate exercise, Dr. MacDonald said. “The hard work is short,” she points out, “so it’s tolerable.” Members of a separate, exercise control group at the rehab center, assigned to complete standard 30-minute moderate-intensity workout sessions, have been watching wistfully as the interval trainers leave the lab before them. “They want to switch groups,” she said. The scientists have noted other benefits in earlier studies. In unfit but otherwise healthy middle-aged adults, two weeks of modified HIIT training prompted the creation of far more cellular proteins involved in energy production and oxygen. The training also improved the volunteers’ insulin sensitivity and blood sugar regulation, lowering their risk of developing Type 2 diabetes, according to a study published last fall in Medicine & Science in Sports & Exercise.

 

Since then, the scientists completed a small, follow-up experiment involving people with full-blown Type 2 diabetes. They found that even a single bout of the 1-minute hard, 1-minute easy HIIT training, repeated 10 times, improved blood sugar regulation throughout the following day, particularly after meals.

Of course, HIIT training is not ideal or necessary for everyone, said Martin Gibala, a professor of kinesiology at McMaster, who’s overseen the high-intensity studies. “If you have time” for regular 30-minute or longer endurance exercise training, “then by all means, keep it up,” he said. “There’s an impressive body of science showing” that such workouts “are very effective at improving health and fitness.”

 

But if time constraints keep you from lengthier exercise, he continues, consult your doctor for clearance, and then consider rapidly pedaling a stationary bicycle or sprinting uphill for one minute, aiming to raise your heart rate to about 90 percent of your maximum. Pedal or jog easily downhill for a minute and repeat nine times, perhaps twice a week. “It’s very potent exercise,” Dr. Gibala said. “And then, very quickly, it’s done.”

 

February 14, 2012

 

Fried chicken and peanut mousse.

Julia Rivard 

 

I am back blogging after a hiatus while I was in Atlanta, Georgia.

 

The trip was a business success but a workout nightmare. There was little time to get out for a run, and Atlanta is not ideal for foot traffic – no sidewalks –  so I spent at least one hour or each day in the hotel gym. What I found really interesting was that the channel selections on TV were really quite limiting. One night as I was working out to Jersey Shore I questioned if it was actually having an affect on my ability to think intellectually. And when a fellow hotel resident took over my treadmill as a grabbed a drink at the fountain, my immediate reaction was to say “robbery”…time to change the channel. Choosing between over zealous news broadcasts and reality TV meant I became familiar with the Housewives of Atlanta, Orange County, Beverley Hills…(I think there were others?). What a moment of pride when I came home to find out we will be hosting our own Canadian franchise of housewives in Vancouver!

 

But the real problem about Atlanta is that no amount of working out would ever compensate for the amount of calories I must have consumed in my short week away. Fried chicken, fried catfish, fried potato, fried clams, fried mushrooms, fried peanuts, fried onions….well just about anything that would fit in the fryer was served – and yes, it was good.

 

I was lucky enough to break from routine and have dinner with Governor Nathan Deal and his wife at their mansion in one of the most privileged neighborhoods I have ever visited.

 

The menu was a fantastic list of Georgia’s home grown favorites including sweet onion soup, quail for the main course and the most wonderful peanut mousse for desert. The quail confused me a bit since a bird the size of a hamster is very difficult to eat with grace and at one point I asked the gentleman beside me if it was a bad idea to just use my fingers. He laughed and dismissed my question as rhetorical which was a clear enough answer for me.

 

The following pics are a couple I took of inside the mansion and the menu for the dinner….

 

So now I am back home and back to the gym. I met a Banook Alumni while working out the other night who mentioned her sister was going to reach out to me with a workout for me to try…this couldn’t come soon enough. If any of you out there have been working out daily like I have, you might be getting bored. I am looking for anyone to challenge me with a fun or interesting workout that I can add in to my weekly schedule. I am up for anything so please send your thoughts along. I will share any of the workouts I get with the group on my blog to help keep the motivation up!

 

I have seen many followers of the challenge over the past few weeks and have had great conversations about how they have engaged in the challenge and about the CanoeKayak team. I am always thrilled to hear your stories so please pass them along.

 

Good night for now.

 

February 13, 2012

 

Week 6

Kim Crumpton

 

Week 6 has been about crossing the finish line in a couple of areas. I wrapped up my last out of town work trip for a while, so can now look forward to some quality, uninterrupted training time for the next 3 weeks. Happy days! I also completed the final week of the P90X Program. Happy days x 2!

 

Next on the agenda, filling the next few weeks with all the activities I love doing. Top of the list, enjoying beautiful North Bay, Ontario and all the great winter activities it has to offer to the fullest. 

Here at home, I will tackle the P90X program in its entirety again, starting this Monday morning.

The goal will be to complete all 90 work outs in the designated 90 days.

 

Staying true to the fitness challenge in Week 6, I remained active every day with something. Week 13 of the P90X Program was a recovery week which included some cardio, yoga and stretching. I also added in a single x-country ski, 2 road runs and 3 visits to the gym for heavy weights.  My weekly chin-up total - 300  (The chins are getting easier.)

 

Not a single day of my own training goes by without thinking of our young Canadian National Team paddlers training hard down in Florida. I marvel at the opportunities provided to our athletes today in the world of high performance canoeing. Magnificent training camps, superb coaching and the availability of unbelievable high tec equipment. All the pieces of the puzzle are there for the taking. I think of their struggles too, especially in the early days of training camp with sore hands, sore knees and yes the dreaded kayak bum. I wish you well and am cheering you all on towards success in reaching your individual goals for 2012.

 

Stay heathy and strong and most importantly, may you all  " MAKE GOOD TRAININGS"

Keep paddling hard towards those dreams!

 

February 10, 2012

Liz Elton

 

It has been a great workout year so far: cross country skiing in the Gats, skating on the canal and lots of spinning and Body Pump and yoga at Goodlife The pull up challenge sounds like fun, Kim (I also remember the prep for dragon boat tests.) My goal is 50 a day.

 

Part of my workout today was wrestling my kayak into its cover - it felt like trying to put on newly washed jeans after the Christmas holidays. But worth it, because the Bumblebee and I are heading (separately) to spend March at Camp Ocala in Florida. OCSRA and Head Coach Joel Hazzan have invited me to be the volunteer "tutor" at the camp for younger paddlers. Most of you who read this know how hard it is to get motivated to do school work at paddling camp. My job is to provide a space, help, encouragement and probably even some bribes, as well as administering a big exam that all grade ten kids have to do in March. So I will have lots of time to run, do weights and paddle!

 

Keep up the good work everyone!

Liz Elton

 

February 8, 2012

 

 

February 6, 2012

 

On the road.

Julia Rivard

 

I am on the road in Atlanta this week. There is a small group of businesses here with the Atlantic Premiers to meet with business/clients and grow business development. I am staying at the Four Seasons hotel which is beautiful, and what an awesome workout facility. This morning I headed down to the pool for a swim. I was the only one there and loved it! I am expecting that it will be more difficult staying on track this week but I am committed to make it happen. It will mean early mornings to get exercise out of the way before the daily schedule gets underway.

 

The last time I was in this area was in 2000 we were training for the Olympic Games with Carrie, Kamini, Marie-Josee and Leeza in Gainsville. We didn’t come in to Atlanta at all so I don’t know the city and plan to take some time to explore. I found this cool site offering information on where to paddle in Georgia…

 

I will check back in after a couple of days to update my progress and send some details about my adventures in Atlanta.

 

February 5, 2012

 

Week Five Recap

Peter Giles

 

The home gym can get a little steamed up on a cold morning.

The CKC New Years Fitness Challenge continues, and we're still going strong. It's not too late to join in! From my perspective, there was a lot to feel good about this week.

 

Week 5 of P90X brings the return of Delayed Onset Muscle Soreness, a result of what the creators call "muscle confusion." In essence, the program introduces a whole collection of unfamiliar exercises in week 5. It's not nearly as painful as week one, but it hurts ... "in a good way," as Tony Horton likes to say. Monday was one-arm pushup day. Wednesday was corn-cob pull up day (also known as "pterodactyl day" for those who haven't put Tony on mute just yet). It was the first week I did all the workouts in my home "gym" instead of a hotel, the first week I could more or less match Tony's crew on Ab Ripper X, and the first week I did more than 100 pull ups during the Legs & Back routine. I see from the CKC challenge page that Kim Crumpton is looking for a chin-up challenge … not sure that is a fair fight Kim, but I'll put that marker out there for now :-)

 

This week also felt like the first week of "real winter" in Nova Scotia. Saturdays are running days for me (I always skip the P90X Kenpo routine) and this weekend we were all in the New Glasgow area for a hockey tournament. I did get out at 7 a.m. for a slow 10k in bitter, snow-covered conditions. I've put the route on the map. By the way, I want to encourage challengers to use the map — especially those of you who don't live in the Halifax area, or those of you who are working out and travelling. Let's represent the geography of CKC's fitness more accurately! If you want to do it but don't know how, leave a comment!

 

February 5, 2012

 

Madeleine Hall

 

This was a great week for me. I actually got in 5 workouts and I felt really good for most of them. Both rides were super, leaving me with a huge smile on my face and a very tired body. (Yes riding can be a workout!) I think Lady the horse felt the same way!

Coincidentally the Yoga class focused on back strengthening and chest "opening" stuff which ties in really well with proper riding posture as well as posture in general. I often find myself thinking of how the Yoga poses would help our paddlers and not just for stretching!

 

I got to the gym once and I skied one day. I always walk the dogs for at least an hour too. So I am very pleased with myself , here's hoping it will go well again this week!

 

I enjoy everyone's updates, they keep me motivated and I wonder if our athletes are taking a look at their "supporters" updates. None of us work as hard as them for sure but our commitment is real!

 

I also got some inspiration from Michele Obama who did 25 real push ups on the Ellen show without even breathing too hard! She stopped before she was done for sure. So I have started doing as many push ups as I can every day, I am not prepared to share with you how many I can do. I'll keep you posted!

 

Bonne semaine les amis!

 

February 3, 2012

 

Week 4

Kim Crumpton 

 

A little late getting this in, considering we're close to the end of week 5 ... but an out of town work trip and a forgotten I Pad had me out of touch with the world for a few days.

 

Very happy to report that Week 4 was a good one!

 

I had repeated Week 11 of the P90X program and was not only able to complete each training session as dictated but felt strong and throughly enjoyed each and every workout.  The week before I was quite tired and struggled with my workouts, so this renewed enthusiasm and energy was most welcome.

 

Snow shoeing, x- country skiing, heavy weights and a couple of indoor paddles completed my exercise routine for the week.

 

I also added in a new weekly challenge. Chin- ups.

 

I have a chin up bar in the doorway of my kitchen. Installed a few years ago as I prepared for National Dragon Boat Team fitness tests. My routine was to do my chins when I did my dishes. Wash the cutlery .. do 10 chin-ups, wash the glasses ... Reverse the grip and do 10 chin-ups, Wash the plates... you get the drift. Repeat this sequence until 100 chin-ups are completed.

 

So this is my goal again. My plan is to gradually build back up to 100 chin ups per day / minimum 5 days per week. This week I did 250 chin-ups.

 

Can I interest anybody else out there in joining me in a weekly chin up challenge?

Could be kind of an interesting way to keep the competitive juices flowing over the winter.

I'm even willing to take on teams. Get together with your training partner(s),  add your scores together and get in on the weekly action.

 

Got to warn you though ... I love doing chin ups and can always kick out another 10, (or 100 if needed)  ... what ever it takes to meet the challenge!

 

Happy training everyone!

 

February 2, 2012

 

“Who say’s I can’t?”

Julia Rivard

 

Tonight, for any of you struggling to get motivated, I want to introduce you to my good friend and inspiration Jothy Rosenberg.

 

Jothy is an athlete, an entrepreneur, an academic, a teacher, a producer, coach and more. I would call Jothy a survivor but that just doesn’t seem to fit so I chose to call him a thriver. Living through the amputation of one leg and the loss of a lung after a battle with a rare form of cancer, Jothy decided to push on forward using sport as a driver.

 

And now he is moving on to tell the stories of other people who had every excuse to listen to people who told them “they can’t” but have chosen not to.

 

Today as a salute to you Jothy, our team at Norex (many of who are also 224challengers) got geared up in “Who says I can’t” gear and got active.

 

Thank you Jothy.

 

Please take a minute to watch about some wonderful people who have decided they can.

 

I will be going to the gym tonight (Goodlife at Penhorn Mall) to get my workout in and tonight in the spirit of believing I can I am going to get onto that wicked hard stair climbing machine and follow it up with chin-ups (well at least one) to cap the day off. If like me, you have left the workout until the end of the day, you can do it…let’s check another one off the countdown! Great work everyone.

 

January 31, 2012

 

Point of no return.

Julia Rivard

 

Tomorrow is the last day of the first month of the 224workout challenge. Congratulations to everyone who has been putting in workouts to support the athletes and to just feel excellent.

 

I was thinking tonight as I drove home from the gym that it was just over one month ago I had this terrible feeling I had reached a point of no return. It was not the first time I had felt this way but it sure was the worst. It was a feeling that I had lost control, even more scary, lost interest in staying in shape. I was choosing onion rings (yummm) or fries at restaurants instead of something more healthy, I was making excuses for not exercising day after day and my body and fitness were showing it. I was not interested in playing mini sticks with my kids, drinking wine with dinner and even at times felt winded walking up the three flights of stairs to my room.

 

I think by looking at me you probably wouldn’t know the difference but I felt it and it affected my life. I was still moving forward successfully but without being the best I could be. The worst part of all was feeling like I had passed some threshold from which I would never be able to go back to being the fit, healthy person I loved to be. It is a scary feeling.

 

So tonight as I was driving home I realized, I am back, and it felt great. And I wanted to share it with anyone who might be reading the blog who has not joined this challenge but has been thinking of it and who might be holding out because they feel like they have reached the point of no return. February 1st is around the corner and is a great time to get started. It doesn’t take long and it really doesn’t take that much effort (only one hour every day). What do you have to lose?

 

Sign up on the CKC website and join the group – I promise you won’t regret it.

 

So, on a final note about the worlds most supportive parents…(who I expect you will hear more about over the next 7 months)…

 

Tonight I called home to say hi but was not able to reach mum and dad at the cottage, which is rare in the evenings since they live in the middle of the woods about 40 minutes from town. About an hour later, I got my call returned from mum saying they had just gotten in from walking their 4km loop in the dark with flashlights so they wouldn’t miss their hour of working out today. So great, but mum and dad, please be safe!!!

 

Good night for now everyone…another day down and tomorrow another new beginning.

 

January 29, 2012

 

Kelly Stott

 

I have power walked 142.67K since Jan 1 to support our athletes!

 

I am hoping to increase the 4 week amt in Feb and be over 1000 by the start of the Olympics. I will be adding kms in my kayak come Spring!

 

January 27, 2012

 

Tip of the Day: Engage!

Peter Giles 

 

Four weeks into this fitness challenge, I have to agree with Julia: this is starting to feel great!

 

Like Julia, I haven't found it easy. I've been on 15 airplanes this month. I've done 9 of my 29 workouts while on the road, in two different US states and three different Canadian provinces. I'll add to all of those totals in February, no doubt. But I feel good about the fact that a daily workout is my new default mode: early in the morning, late at night, adapting to the location and the equipment available.

 

Benefit number one is that I'm starting to feel fit again, and I love that. I'm already measurably stronger than I was on January 1. And even though I'm not running very much, today I ran a strong time on one of my standard courses — still a few minutes off my personal best, but significantly faster than anything I've been able to do so far in 2012.

 

Benefit number two is a more positive attitude in general. That's probably not entirely attributable to the exercise, but I firmly believe that it helps. I'm definitely more motivated and more engaged at work today than I was when the year ended. I've also seen a difference at the rink, where I've got more energy to keep up with my kids and a more enthusiastic and positive approach to coaching.

 

But maybe the most surprising benefit of the challenge has been the conversation. For me, working out is at heart an antisocial activity. Although I enjoy playing hockey and I enjoy socializing at the canoe club, I don't really like fitness classes or the gym, and I don't seek out running partners on a regular basis. I've done 29 workouts so far this year, and I've done 28 of them either alone or with Kate.

 

But in the meantime, I've realized that the CKC Fitness Challenge has created a small network of people to share my progress with — and there are many, many more out there. Kate has joined in. My parents (who are both over 60) are three weeks into P90X. By talking about the challenge with others, I've found two more colleagues at work who are also doing P90X, another who has qualified for the 2012 Boston marathon, another who was a spare for the Canadian taekwondo team at the 1996 Olympics, and still another who has a personal objective to work out every day, to improve his fitness and his running times.

 

So let's keep that conversation going!

 

January 27, 2012

 

Keeping my head above water.

Julia Rivard

 

It’s been a busy week here. Oscar’s birthday on the 25th and work continues to move as fast as always. In addition, as a proud member of the nscad Board of Directors, I have been working on ways to raise awareness and donations to the Annual fund. So far the work our small group has done on our nscad Now campaign has raised the Annual fund contributions 20% but the push is on to see as much success possible heading into the year end. If anyone has clever ideas to generate more interest I am all ears, nscad is one of our countries leading independent art institutions internationally recognized for producing great talent reaching its 125th birthday this year. Look out for celebratory events all year in Halifax to cheer this great birthday.

 

While some activities ramp up, others come to an end and this is the case with the 2011 Canada Games. JP Deveau chaired the last board meeting last week and closed the book on what was a fabulously successful event – hey Halifax…we can do it! There will some great announcements to come about the success of the legacy of which we as a community should be so proud. Sue Hylland, we will now have to catch up on my visits to the CKC office

 

Finally I have been enjoying bi-weekly conversations with Ian Miller at the CKC to plan and drive out marketing initiatives in 2012. My last meeting with Ian inspired some thinking and plans are in the works for a pet project designed to help Canadian athletes access micro-funding…early days but stay tuned….more details to follow.

 

I am happy to report that Wasted Potential added another “W” to our card with a tough set of volleyball matches this week in the Halifax Recreational Sports League. Next week dodge-ball - one off our best! Tony has become my best friend with P90X being one of the only activities I can fit in at the end of the night. But I feel like I am getting the hang of it and as I get better Tony and his X team become less of an aggravation and more my inner circle of close workout friends.

 

We were planning to have a skating party at our house tomorrow but the weather hasn’t cooperated and the ice is just too thin. Check in and I will be posting a new date to skate once the rink is ready to go.

 

January 25, 2012

 

January 20 Fail

Peter Giles

 

I have a confession to make.

 

No, that is not me on the rowing machine. My confession is that on January 20 (last Friday) I had my first miss in this New Year's Challenge. I spent a very long day travelling from Maryland to Halifax, including two separate flights that departed from Montréal, and didn't make it home until midnight. I will confess that I snoozed through my 6 a.m. alarm that morning, thinking that I'd be able to work out at home, and thereby missing my opportunity.

 

I did make up my P90X workout for Friday, but that doesn't change the fact that I missed a day.

 

Speaking of P90X, this is Week 4 — Recovery Week — which means a change in routine. On the travel schedule, it's been more of the same, I'm afraid; a two-day offsite in Wakefield, and another two-day visit to headquarters in Ottawa. I've added the latest location to the map.

 

January 24, 2012

 

Week 3

Kim Crumpton

 

This past week has proven to be my toughest yet. Lots of distractions, including putting in one very stressful, tough out of town work trip.

My overall exercise motivation level for the week was low.

I'll even admit,  I'm actually feeling quite tired!

 

On the bright side though,  it wasn't all a complete disaster. Even though, I wasn't my usual bundle of energy, I persevered and still trained at least once everyday.

 

The usual variety, heavy weights  at the gym, a couple of beautiful 1 hour runs on snow shoes, one x-country ski session and 4 P90X Week 11 workouts.

 

Yes, I fell short with only 4 P90X workouts. This is only the second time that I have not completed the full week since starting the program. Disappointed in myself  but still determined to complete all the designated workouts, I'm just repeating the whole of week 11 again this week (as I did with the missed workouts in week 8).

 

Indoor paddling still hasn't made it into the routine even after saying I was going to do better last week. Ha ha ... I really must do better ... Maybe this week!

 

I'm heading North again tomorrow for a couple of days of work in Kirkland Lake, Ontario  (I hadn't  even unpacked my bag yet from the last trip!) and yes my P90X videos and DVD player are already packed in my overnight bag. I will not miss a workout this week! I will not miss a workout this week! I will not miss a workout this week!!!

 

Having said that, I think this is going to be another challenging week energy and time wise  ... Oh to be 20 again!

 

The lesson of the week :  Perpetual Perseverance Prevails

 

Have a good week everyone! 

 

January 22, 2012

 

202 days and counting…

Julia Rivard

 

Well, we are at the 202 day mark in our countdown and I don’t know about you but I am feeling great! Yesterday after my body pump class I jumped in to Steve’s P90x workout and if that wasn’t enough, we spent the night dancing at a great party featuring the Mellotones…

 

What an awesome night! My legs were so sore from the workouts earlier that day that I risked a full collapse (Bambi on ice style), but the music kept us bouncing until the wee hours.

 

Today we are working on an Olympic sized skating rink behind our house and everyone is welcomed to stop over for a game of pick-up anytime. Next Sunday we plan to invite friends and their families over to skate and play hockey (weather permitting). Keep watching for updates closer to the weekend and I will be more specific with the details.

 

So now that we are at 202 days and counting, I think it is the perfect time for anyone who might have seen the challenge but not yet jumped in. I promise you will feel great and the days will go by before you know it. I will be reaching out to the National team athletes this week as well, asking them to send the challenge out to their friends and family to extend the network of supporters in the 224Workouts Challenge.

 

For now, I am heading out to the rink to help Steve with the shoveling (our neighbor Harvey has got the snow blower going so it shouldn’t be too much work).

 

Send along your comments, words of encouragement…I love hearing from you.

 

January 19, 2012

 

Tip of the Day: Clear Your Mind

Peter Giles

 

From today until Friday, I'll be working out at the Hampton Inn in Lexington Park, Maryland. There's not much in Lexington Park to draw anybody outside at this time of year, and there's not a great gym at the hotel. It's one of those hotel gyms that just barely meets the minimum requirements. On the other hand, I'll give Hamption Inns credit: if you have to put your "fitness centre" in a cramped, ground-floor room and you are extremely limited in your equipment choices, you could do a lot worse than the Star Trac Instinct Dual Adjustable Pulley system. I was able to improvise almost everything from the P90X Shoulders & Arms program on this single machine.

 

I also have to give Hampton Inns credit for their gym decor. I love the message to "clear your mind," one of the primary benefits of exercise and coincidentally Tony Horton's Tip of the Day for Yoga-X … which happens to be on the program for tomorrow.

 

January 18, 2012

 

The not so Wasted Potential. 

Wasted Potential 30 – Other guys 26

Julia Rivard

 

It was a hard fought battle chock-full of intensity, drama, and injury….(Kendra, we are thinking of you as you get your wrist re-set at the hospital  ) But in the end we came out with the victory in our first Adult Recreational Basketball game of the season. This was without a doubt my favorite workout of the year so far! I was terrified before it got started as I struggled to remember what constituted a double-dribble, but it all came back once the whistle was blown. Team sports were never really my thing growing up but I think they will be a big part of my thing in the future. I have to say thank you to all the other members of WP for their patience with me as I was getting my feel back for the game. I promise better performances ahead

 

I also want to send a shout out to my mum. In addition to being a great supporter and all around fantastic person, she has jumped in to the 224workouts challenge with both feet. Even up in North Bay, with temperatures hovering around -20, she is out every day for at least an hour snowshoeing or walking in support of the CKC athletes preparing for the games in London.

 

Here she is with my dad in beautiful Rutherglen, Northern Ontario. On the highway between North Bay and Ottawa, out for a walk after a snowfall…. Mum, thanks so much for the support. In no time we will be back to our bikini days of the past. I couldn’t seem to find an old bikini pick of my own  (I am going to be in trouble for this. hehehehe)

 

Keep trouping!

January 17, 2012

 

Week 2

Paul Dean

 

I really didn’t know what to expect from joining this challenge.  Unlike Julia, Peter and others, I have never been an elite athlete.  In my younger days I was, at best, an enthusiastic participant, playing a number of sports, mainly in “beer drinking” leagues.  In fact I remember when I decided I would “retire” from rugby when I was told by a surgeon that I would have to do daily training if I wanted to play again after having knee surgery.

 

For years my exercise consisted of walking, playing with the kids and the occasional pick-up game of indoor soccer.  That all changed when Janice and I moved to Canada and enrolled our kids in Maskwa.  A year after they enrolled we started paddling with the Masters’ group.   I was instantly taken with the sport and loved paddling in the War Canoe.  I was inspired to get fitter and actually did some winter training, including, for the first time in my life, workouts in the gym!

 

Training as part of the Maskwa Masters team proved inspirational.  With encouragement from Janice, I started running.  First, in the Resolution Run and building from there to run a couple of 10km races before moving up to half marathons.  In fact, last year, despite being injured for most of the beginning of the year, I was able to run the Bluenose Half Marathon and then, the following weekend in the Cabot Trail Relay (albeit on one of the easier legs).  Ten years ago I could never have conceived that I would be able to (or want to) do such a thing!

 

So when Julia put the call out I felt I needed to join in the challenge.  First, to support the athletes, secondly to see how far I could push myself and thirdly to give something back to the sport I have grown to love over the past 9 years.

 

Now as we move into week 3, I am beginning to feel some positive effects from daily training, along with a certain amount of muscle pain after my first yoga session for 3 years on Sunday!

 

I know there will be tough times ahead, but my tough times will be insignificant when compared to the challenges that our athletes will face in the lead-up to London 2012.

 

January 16, 2012

 

Tip of the Day: Pace Yourself

Peter Giles

 

I started the day in a fairly miserable state. After a terrible night's sleep, I ignored my 5:50 alarm and snoozed through my designated exercise time. On the plus side, that meant I could do my workout (after the kids were in bed) with my favourite training partner. (And no ... I don't mean Tony Horton. He's very reliable and all, but frankly we're not entirely compatible). And today was (finally) the day when I started to feel like the workouts were paying off. At the start of week 3, I am getting measurably fitter. Onward and upward!

 

Also, I've created a Google Map for the CKC Excellence 2012 challenge, so that my fellow challengers and I can capture all the different places we are working out. Since the group includes people from all across Eastern Canada (nobody publicly declared from the West ... are you out there?), I thought a map might be a neat way to capture some of the challenge geographically. Julia has already joined in! If you want to be added to the list of collaborators so that you can add your own favourite workout locations, drop me a comment to this post and I will add you.

 

January 16, 2012

 

Kim Crumpton

 

Another pretty good week of exercise completed and I'm always thinking about how I can make the next one even better.

 

The challenge this week was trying not to disrupt my routine too much for an out of town work trip. Sticking to your exercise regime during these trips takes planning, flexibility and as I've found on many occasions a whole lot of will power. Through trial and error here are some tips that work for me to help stick to that exercise program when away from home during the tough, dark winter months.

 

As a woman training alone when out of town, I've learned to think safety first, which means no late night walks or runs on unfamiliar streets, only use gyms, pools or spas that have attendants or have lots of people around for the duration of your workout. Be alert, be aware and always be in control of your training environment.

 

I have purchased a small portable DVD player which is easy to pack in my overnight bag and with my  P90X videos in tow,  I'm set to do a  workout wherever and whenever I want. There are a wide variety of exercise videos on the market today to choose from, for every level of ability, so choosing this exercise option makes for an easy, hassle free workout on the road. I do recommend use of public  gyms as well when there is a good one conveniently located close to your hotel.

 

My work days can be long, and I have found it extremely challenging to have the energy at the end of the day to exercise. The desire was always there but my will power low after 10 + hours of work and I'll admit, I've come home on more than one occasion without doing any of my intended workouts and feeling very down on myself over my lack of discipline!

...  so recognizing this pattern, in order  to achieve success for this challenge, I knew I had to change something. I now get up early, when I'm (hopefully) rested and train before work. This way I know it's done and it's a  welcome bonus if I can get that second workout in after work ..and the second bonus-  I don't  feel guilty if I just want to chill after a long day of work.

Positive thought. Positive planning.  Positive action = Success!

 

Set clear workout goals for your trip. Keep your workouts simple but effective. I adjust my out of town workouts to something that can be done in a hotel room without any equipment.  This week I did a P 90X strength workout at home before catching a 7:30 am flight, then did the 1.5 hour Yoga X  and the 1 hour plyometrics workouts on consecutive mornings before my work day started,  (neither of these workouts require any equipment.) I feel a real sense of accomplishment when I manage to get all my workouts in during a work week and have nothing but admiration for the people that manage these challenges between work and training on a daily basis, week in and week out,  I don't think I could do it!

 

So week 2 of the challenge saw me complete  all 6 workouts of week 10 of the  P90X program, in addition I got  4 outdoor aerobic workouts in and made  2 trips to the gym for heavy weights. I however failed to meet my goal for indoor paddle machine workouts- doing only 1 of the 5 intended workouts. No excuses other than poor time management which is just another way to say ... I was just too lazy to get it done!  This week I hope to do better on that front, which won't be easy,  as I'm out of town again for work for a couple of days at the end of the week.

 

Even though I failed to meet all my goals for week 2 ... It would have been worse without the challenge - which has helped me (more than once) this past week to get out there and train on the days I didn't want to. The commitment to the group and our Olympians provides me with that little extra push you need to get out the door sometimes.

I've enjoyed following everyone else's week, keep up the good work everyone.

And remember.. Don't think too much about it  ... Just do it!     K.

January 16, 2012

 

Florida Town

 

I did two 5+ mile races this month and didn’t come last. They were great fun! I’m racing with the 60-year old kids. (I’ll be 80 this summer) The bottom line is, it’s fun, it’s a great way to meet people and stay in shape. Keep paddling – and stay right side up.

Florida Town

January 16, 2012

 

Heather Corrigan

 

Down east here at Banook Canoe Club we are enjoying the first ever heated weight room. It is fantastic. There is a small core group of Masters working out through the winter months and the program includes Monday and Wednesday weights with Head Coach Jan Kruk, kayak paddle training on the ERG machines – once to three times per week; and a Saturday morning P90X Stretch workout lead by Master’s coach Greg Murphy. This Saturday we were joined by some of our local national team members and Jan’s senior training group. It was wonderful having all working out together developing more flexibility with a goal of being stronger and faster in the boat.

 

January 16, 2012

 

Bring it!

Julia Rivard

 

The weather has been uninspiring, windy and cold and work has been busy so I’ve been dealing with late night scrambles to get my workouts in each day. If it weren’t for the 224workouts challenge, there is no doubt I would be back in my routine of a glass of wine and a great movie before bed. P90x has been the easiest way to make sure I am keeping it up but it is brutal…and the diet…even worse! It might be better if you started the videos with people who are just as out of shape as you are and ramp up together, but instead you start day one with Tony and his crew all rippled and  pumped up bouncing their way happily through each workout. By the end of the “ab ripper X” tonight, I was almost in tears frozen on the floor with muscles paralyzed.

 

Cool down:

 

This week I am going to get back into early mornings and hopefully outdoor activities. Tuesday the Halifax recreational sports league starts and our first game is basketball which I haven’t played since high school – I am a little terrified. I was over at my friend Jess’ house tonight for dinner and she was hand screen printing our team shirts with the name “Wasted Potential” – Jess is awesome. So if we are horrible at sport, at least we will have great shirts!

 

Off to bed and ready for another great week. Let me know how you are doing if you are following along. Your emails, messages and posts are keeping me inspired.

 

January 15, 2012

 

Week 2

Madeleine Hall

 

My second week is done, I met my minimal commitment and actually really wanted to do more!

 

I got a total of 4 official trainings done:  Tuesday  aerobics and weights in the gym, Wednesday: the best: riding! Thursday ,Yoga which stretches out those tight riding muscles, and a good C=C ski on saturday! Too cold today  super yoga class, x-c skiing, love that riding, the gym workout once which I hope to do at least twice next week and  lots of walking dogs!

 

So I look forward the this week, see if I can do more this time!

 

See you then!

Madeleine

 

January 11, 2012

 

On the Road

Peter Giles

 

Day 10 complete and I still haven't missed a day. Hooray!

 

I suspect that when I eventually do miss a day of working out, I will have my busy travel schedule to blame. Some travel days make a real workout impossible. However, I am in D.C this week for some meetings, and I've been able to adapt my routine for this trip. The best way to do that is to stay in a hotel that has a great gym. I can report that the Courtyard Crystal City has an excellent gym, especially for a middle-tier hotel. (Unfortunately the WiFi is not as excellent, but that's another story.)

 

In this fitness challenge I've made extensive use of the iPod Touch Kate gave me for Christmas. I'm quite enjoying the P90X App, which schedules the workouts for the "Classic" program, and includes a tracking feature for all the strength workouts so that I can record the weight and reps and view the history (so far) right on my iPod. You can also separately purchase "guided workouts" for each routine that include mini-videos for each exercise.

 

Yesterday before supper I did the P90X "Plyometrics" routine, which is driven by a set of timed intervals. For that one I used the Seconds Pro app, which I higly recommend if you need to do any kind of complicated interval training. The "Pro" version allows you to create and save completely customized interval timers that you can use to guide your favourite workout. I have a Timex Ironman watch with a variable interval timer that is almost as flexible … but wristwatches are just so 20th century, aren't they?

 

Hard interval training, by the way, was always my favourite kind of workout when I was a real athlete. I am reminded that coach K_____ used to name his favourite interval workouts a la "Piece of Cake" … always one of our favourites. When I trained alone on a regular basis after I moved to California, that Timex Ironman interval timer came in really handy for this one.

 

Piece of Cake

 

120 seconds ON, 20 seconds OFF

60 seconds ON, 15 seconds OFF

30 seconds ON, 10 seconds OFF

20 seconds ON, 5 seconds OFF

10 seconds ON, take a few minutes. Repeat.

All done at faster-than-1000 metre race pace.

 

Maybe I'll work my way up to that one in time for racing season this year!

 

January 10, 2012

Madeline Hall

 

As I witness a second lot of pre Olympic training in my family, I jumped on the opportunity to join the group to show support for our hard working athletes. I also thought that a public commitment for my training would keep me on track; I do have some pride!

 

It’s fun to read other’s blogs and updates of their training. I must say that I was intimidated at first, it seems like Peter, Julia and Kim