Bruce Tennant, Sharon Fast and Tanja Shaw all won their age groups.  Other runners were Joanne Menard (with baby #2), Alison Halliday, Gloria Garcia, Marc Gignac, and Jenn Tennant.  If I didn’t mention you, I sincerely apologize!

Coming up in June is the Father’s Day Walk/Run for Prostate on June 17th.  Check out the details here, and get signed up!

If you think walking, running, swimming, or riding a cardio-machine at the gym are your only options to get a workout, think again!  Plyometrics, a type of weight-bearing exercise which produces quick, powerful movements, is a fantastic way to improve your cardiovascular fitness, tone your muscles and burn calories. Traditionally used for sports specific training, plyometrics is a great way to bring your fitness regimen to the next level.

Plyometrics, by definition, is a high intensity exercise.  Your heart rate will elevate past the typical ‘aerobic training zone’ into an anaerobic state where you become short of breath.  The resulting challenge to your cardiovascular system makes your heart and lungs stronger.  Carrying on a conversation is not an option during plyometrics!  Because plyometric exercise is weight bearing and requires explosive movements it is a fantastic way to tone your muscles.  The high-energy nature of the exercise means that you will scorch a lot of calories in a short amount of time.

Plyometrics is a great addition to an exercise program, but is not for everyone.  If you have joint pain, have risk factors for heart disease (i.e. high blood pressure), are pregnant or are new to exercise, lower intensity exercise is a better option.  If you are new to exercise, or have concerns regarding your exercise level, talk to your doctor.

Are you ready to take your fitness to the next level?  Start with 10 to 30 seconds of each exercise.  Take a one minute rest break after completing each exercise.  Repeat one to three times.  As your fitness level improves, increase the length of the interval and number of sets of each exercise.

Squat jumps: Stand with feet hip-width apart, arms by your side.  Squat down and touch the floor.  Quickly jump up from the squat position reaching arms up overhead.  Land with your knees slightly bent.  Repeat for the desired amount of time or reps.

Ice Skater: Stand balanced on your left leg, knee slightly bent.  Using your arms for momentum, leap sideways and land on your right leg.  Pause for a moment to catch your balance and leap back to the left leg.  Repeat for the desired amount of time or reps.

Plyometric Push-ups: Start in push-up position.  Perform a push-up, using enough explosive force on the way up so your hands leave the ground.  Repeat for the desired amount of time or reps.  An easier version of plyometric push-ups can be done with your hands on a wall or bench.

Bunny Hops: Stand behind a line on the ground.  Perform a two foot jump forward over the line, landing on both feet.  Immediately jump backward over the line.  Repeat for the desired amount of time or reps.

Because plyometric exercise is high impact, you must adhere to the following guidelines to prevent injury:

1. Thoroughly warm-up prior to starting plyometric exercise.
2. Wear sturdy, supportive shoes.
3. Land softly with knees bent to absorb shock.
4. Pay attention to warning signs of injuries, such as sore joints.
5. Perform plyometric exercises no more than two times per week.  Plenty of rest is needed to recover from this type of exercise.

If you want to change your fitness routine, incorporate plyometric exercises to strengthen your heart, muscles and burn calories.  Be safe and have fun!

Tanja Shaw is a Kinesiologist and Fitness Coach, specializing in weight loss, group fitness, pre and postnatal fitness, and health and wellness programs.  She
owns Ascend Fitness Coaching, home to Ascend Fitness Boot Camp, Stroller Boot Camp, and personal training programs.  For more fitness tips go to www.ascendfitnesscoaching.com.

Taste buds, get ready to explode!  This one filled me up with approximately 355 calories, 38 grams of protein and almost 8 grams of fibre (Thanks, myfitnesspal.com :)

Ingredients (serves 1, but can easily be doubled, tripled or quadrupled… you get the point!)

• 1/2 tbsp olive oil or coconut oil for frying
• 4 oz chicken breast, diced
• 1/3-1/2 red onion, sliced
• 1 large coloured pepper, thinly sliced
• 2-3 tbsp light sour cream or plain Greek yogurt
• 1/4-1/2 cup salsa- I used Marilyn’s Fresh Corn and Black Bean Salsa from Save-On Foods
• 2-3 cups spinach, mixed greens or other lettuce
• 1/2 oz feta cheese, crumbled

Saute chicken in oil until cooked.   Set aside.  In the same pan, saute the onion and pepper until soft (a few minutes).  Once the veggies are cooked, add the chicken into the pan to warm it up.  Add salsa and toss.  Place the lettuce in a large bowl.  Add cooked veggies, chicken and salsa to lettuce and toss.  The heat will wilt the leaves a little.  Add a few tablespoons of sour cream or yogurt.  Transfer to a plate, and sprinkle with feta cheese.

Happy, healthy eating for a happy, healthy & hot you!

This years proceeds are going towards a Hil-Rom LDRP
(labour, delivery & recovery postpartum) bed.
WHEN: Mother’s Day – Sunday May 13, 2012
10:00 am Race Start

WHERE: Trades and Technology Centre (parking lot)
5579 Tyson Road, Chilliwack, BC

WHAT:
8km Sanctioned Race (that’s most of you, Ascend Fitness Boot Campers :)
5km Fun Run/Walk
1km Kids Run

WHO:
You!  Lace up your runners and heading out to celebrate Mothers Day, and your level of fitness that you work so hard to achieve!

While I have you here, mark June 17th on your Calendar for…

Father’s Day Walk/Run for Prostate Cancer.
This 5K event is also on the Rotary Trail… and includes a pancake breakfast!

Thanks Rhonda for sharing yet another amazing dish!

Ingredients

1 lime, juiced

1 (12 fluid ounce) can light colored beer

1 teaspoon honey

2 cloves garlic, minced

2 tablespoons chopped fresh cilantro

Salt and pepper

4 skinless, boneless chicken breast halves

Directions

1. In a bowl, mix the lime juice, beer, honey, garlic, cilantro, and salt and pepper until the honey dissolves. Pour the mixture over the chicken, cover and marinate all day.

2. Preheat an outdoor grill for medium heat and lightly oil grate.

3. Remove chicken from marinade and shake off excess; discard remaining marinade. Grill chicken until tender and juices run clear, about 7 minutes per side.

Nutritional Information

Calories: 182

Total Fat: 2.9g

Cholesterol: 67mg

Sodium: 160mg

Total Carbs: 7g

Dietary Fiber: 0.5g

Protein: 25.2g

The gift of health in priceless- but that doesn’t mean it has to be expensive! Here are a few ideas to show the moms in your life that you truly appreciate them.

$0-$25

• Prepare a healthy, homemade brunch. If a lazy breakfast is your family’s style, treat mom to a spread of fruit, yogurt, scrambled eggs and other healthier breakfast options.

• An active outing on Mother’s Day. Plan to go for a walk, hike or bike ride with the entire family. A great event for the whole family is the Envision Run for Mom. This Mother’s Day celebration and fundraising event supports programs for women and children at Chilliwack General Hospital. For more information go to http://www.runformomchilliwack.ca.

• A homemade coupon book for active outings. You can include coupons for hikes, bike rides, trips to the swimming pool, or coupons to try a new fitness class together.

• A book of healthy recipes to make together. To make a more personal gift, create your own recipe book full of nutritious recipes you have made before.

• Flowers or seeds you can plant outside. Not only will the flowers last longer than cut flowers, you and mom can also spend time in the garden together.

$25-$100

• A certificate to the spa. An hour of relaxation will help mom unwind, de-stress and feel great!

• A membership to a gym or fitness program. If mom has been talking about wanting to get started in fitness, a membership can help get her started.

• A tune-up for mom’s bike. You know- that bike that has been sitting in the shed since you lost the training wheels.

• Cool running shoes or a new workout top. If mom hits the trail, she’ll love to sport some new gear!

• A few sessions with a personal trainer. A knowledgeable trainer will start mom in the right direction, and make her more accountable to staying on track with her fitness regime.

No matter how big or small your budget is, this Mother’s Day, show your mom that you care about her by giving her the gift of health, fitness and well-being. Your thoughtful gift may be all the motivation she needs to devote some of her time to take care of herself.

Tanja Shaw is a Kinesiologist and Fitness Coach, specializing in weight loss, group fitness, pre and postnatal fitness, and health and wellness programs. She owns Ascend Fitness Coaching, home to Ascend Fitness Boot Camp, Stroller Boot Camp, and personal training programs. For more fitness tips go to www.ascendfitnesscoaching.com.

Many of you smashed personal records; WELL DONE! We’ll do it again next year!

When it comes to exercise, many people struggle to stay motivated. “How can I get motivated?” is one of the most common questions I get asked. One problem with staying motivated is our definition of it. We tend to think of motivation as a feeling. Motivation is not a feeling; it is the result of a commitment. Once you make a commitment, you have made a contract with yourself, or someone else, to follow through, regardless if you ‘feel like it’. Frankly, if everyone only exercised when they ‘felt like it’ few would ever get around to their daily sweat sessions.

Consider a mortgage payment. Once you purchase your house and sign a contract to pay a certain amount to the bank every month, you follow through. You budget your expenses to make sure you are able to make the payment on time each month, regardless if you ‘feel like it’ or not. You made the commitment and are accountable to the bank to follow through. Just like a mortgage payment, commit to your fitness goals to keep on track. To ensure success, have a plan to stay accountable to your commitment.

In the example of the Boot Campers, dog owner, and runners, each person had made a commitment and are kept accountable. The Boot Campers made a commitment to their training partners and coach, attendance records, fitness tests, and simply being missed by others keeps them accountable. The dog owner committed to give his dog exercise everyday. The dog would surely let his owner know if he wasn’t getting out enough. Finally, the runner committed to training for a race. If she misses her training, the end result will be poor performance in the race.

If you want to be ‘motivated’ in your fitness program, start by setting a goal and making a commitment to it. To be successful with a fitness program, do not rely on motivation to keep on track. Instead, make a commitment to a plan and enlist a friend or coach to stay accountable.

Tanja Shaw is a Kinesiologist and Fitness Coach, specializing in weight loss,group fitness, pre and postnatal fitness, and health and wellness programs. She owns Ascend Fitness Coaching, home to Ascend Fitness Boot Camp, Stroller Boot Camp, and personal training programs. For more fitness tips go to www.ascendfitnesscoaching.com.

*to find a cure for cancer

*to raise funds for our school playground

We would like to see as many people as we can come out to support these wonderful causes, in memory of Mr. “Q”.

This event will be divided into two runs; a 5 km run and a 10 km run. You can walk or run both of these. Strollers will be welcomed. Bikes are not allowed.

All you have to do is fill in the registration information, drop it off with your fee and/or donations to Greendale Elementary Community School, and come on out for a fun-filled day of exercise!

You can also collect pledges in lieu of paying a fee, as long as the pledges meet, or beat, the allotted $15 or $25.

We hope to see pledges even beyond the registration fee costs!

When: April 21, 2012

Where: Greendale Elementary Community School

LATE REGISTRATION AND CHECK-IN TIME: 8:00

10 km – starts at 9:00 a.m.

5km – starts at 9:15 a.m.

You can register by sending your name, date of birth, age on race day, Address, phone number and email to greendalepac@live.com. You may pay and sign the wavier on race day.

I got involved with Ascend Fitness after moving out to Chilliwack. In Vancouver I’d walk over to the gym and pool a block away from work and get exercise 5 days a week. Once that routine got broken by moving here and working from home I put on about 20 pounds over 2 years.  I couldn’t fit into any of my old clothes. That really annoyed me!

I tried doing the ‘women and weights’ program at the Y but I didn’t like the idea of having to wait to use equipment, wipe everything down etc. etc. Curves was confusing and the initiation fee of $200 I thought was too expensive. Also, my spouse was putting on weight too so I suggested we get a trainer. Not just any trainer – a kinesiologist. I’d gotten a workout from one in Vancouver and she was fantastic.

So we got Tanja to meet us at the gym, but it was too crowded. She’s been coming to our home once a week for over a year and it’s terrific! I don’t have to go anywhere to get a good workout. I’ve lost about 18 pounds and feel terrific. The aches and pains we used to feel getting out of bed in the morning are gone. We’re only 54 & 56 so we shouldn’t be feeling old already!

Tanja didn’t just get us doing workouts. She introduced us to the great outdoors of Chilliwack – a new suggestion every week.  Now we love going for hikes on weekends. A few years ago my spouse had to stop and turn around 5 minutes up Teapot hill. Now he can do the whole thing without stopping.

Tanja also taught us about food. My and my spouse’s mothers were dieticians/nutritionists so we both grew up eating healthy. I never drink pop or alcohol and although I love sweets I didn’t think I ever overdid it. I didn’t think we were over eating.  But thanks to Tanja I realize we were.  Now I try not to eat much bread, to eat a snack before I get ravenous for lunch or dinner. Most of all she suggested we try to half what we ate.  I enjoy what I eat but I realize I don’t need to eat as much of it.  What a revelation.

I’m not trying to run a marathon or fit a size 4. I do want to be healthy and fit.  I’ve achieved that and know this is for the rest of our lives now.

-Nora Batchelor, Chilliwack, BC