Adult Sm Gp Training

Winter Blues & Xmas Cheer

Highlight Reel – Vol 1 (5)
Happy holidays everyone!!! This month’s newsletter is entitled ‘Winter Blues & Xmas Cheer’. It is chalked full of awesome information including:


ARC Infoletter
The information in the ARC Infoletter goes beyond the typical newsletter, where a company sells and exploits its readership to its culture and product. The ARC Infoletter is primarily designed to positively affect the lives of others with the information that the ARC team and I have learned throughout our speaking, writing, training & athletic endeavors. My promise is to keep this information easy to digest and practical for both the general public, top end athlete and fitness professional alike. For the latest training videos and upcoming ARC events please join the ARC Facebook page http://www.facebook.com/home.php?#/group.php?gid=111221393318&ref=ts .You can also find us via a link on the ARC website at www.arctraining.ca

In my experience Dec. means Xmas cheer and trying to find the energy to do it. Last year I purchased a ticket and travelled to Mexico in Dec. but this year I am forced to stay local and deal with the same seasonal affects the Vancouver Canucks, Surrey Eagles, ARC clients and friends have to deal with. This newsletter’s content was spawned from a conversation had during a Pay Per View Canucks game last Jan / Feb. Including my time with the Canuck organization and For many years since I have witnessed a significant decrease in the Canucks Dec - Feb performance (both on and off the ice). In fact, leading up to Xmas, guys often speak to feelings of exhaustion. At the time the link between Vit D and a lack of sunlight never crossed my mind; it seemed logical that mid season (Nov - Feb) would be associated with a number of psychological and physical factors which would naturally lead to low motivation / performance.

On a personal note each Nov I notice a desire for more sleep / rest. Before my Vit D enlightenment I really couldn't imagine Y this would occur, so I began to examine this more thoroughly. As a result of my initial research I decided the following course of action:

  1. I began to sun tan in a UVB tanning bed (2x 10 min per week). UVB rays are also cause burning so be careful, particularly if your skin type is sensitive to burning.
  2. Purchased special lighting which slowly and naturally illuminates my bedroom in the morning (which you can now purchase at Walmart). Within a few weeks I was back to sleeping 7-7.5 hours per day, feeling awesome and convinced there was something to this.

This month’s article review was published earlier this year; it clearly indicates the affect of Vit D and lack of sun on performance.

health

Health & Nutrition
Study of the Month: CANNELL, J. J., B. W. HOLLIS, M. B. SORENSON, T. N. TAFT, and J. J. ANDERSON. Athletic Performance and Vitamin D. Med.Sci. Sports Exerc., Vol. 41, No. 5, pp. 1102–1110, 2009.

*Editors note – please note that Vit D levels are typically lower in the northwest during the winter months. Particularly sensitive to low Vit D levels are those who work inside during daylight hours or cover themselves in sunblock / clothes while exposed to the sun. Obviously tanning salons are an option but many are designed to filter out harmful UVB light rays. If a tanning bed is your only sun option be sure to examine both the risks and benefits before doing so.
Design: the titled articled above is a review of Vit D research from the last 50+ years. This article examined the potential performance enhancing and health related issues in conjunction with optimal and suboptimal intracellular Vit D levels in muscles & nerves. Most North American diets (unless a lot of wild, fatty fish are eaten) do not provide enough Vit D via consumption.
Food Sources of Vitamin D ( http://www.healthlinkbc.ca/healthfiles/hfile68e.stm )

vitamind-chart

Therefore, either supplementation or diligent consumption of the above foods must occur to ensure you do not become Vit D deficient. Before supplementing with Vit D it is suggested you consult with your family physician or a Dr of naturopathy.

  1. Other performance related conclusions from the review of literature included:
  2. The best method to increase Vit D. levels is direct full body skin exposure to Ultraviolet B radiation. Authors suggest the equivalent to 10 min of full body exposure 3x per week.
  3. Peak trainability occurred in Late Summer - early Fall, sharply declined during Fall reaching lows in the Winter months.
  4. Vit D. has been shown to increase strength, agility, reaction time, & 100 m speed.
  5. Studies indicate that a high percentage of youth or adults living in temperate areas have below optimal Vit D levels .
  6. In those inclined to have low levels of Vit D. A total of 400 IU of vitamin D daily (the equivalent of four glasses of milk daily) for 3 months did not prevent Vit D deficiencies.
  7. Furthermore, untreated vitamin D deficiency is associated with numerous serious illnesses and is a risk factor for early death.

Power Food Tool (see sample day below)
Below is a message from the developer of this amazing athlete tool Katherine Gaudreau-Provost, Dt.P.
Diététiste Kinésiologue at 418-826-0995; 418-570-4748 or optimonutrition@videotron.ca to the B2Ten athletes who she is a Service Providers for www.B2Ten.com

“ I have been working on a powerfuel weekly guideline that encompasses all the important foods, probiotics, antioxidants that I recommend to reduce the risk of infections (eg flu..), reduce recovery times, help with injuries. So I thought it might be some help for the best of best to keep you at your optimal health for 2010. You might find some things you do already but others that you don't. Let me know if you find it helps you before, during or after the Olympics.”

If anyone is interested in viewing the remainder of this awesome tool go to http://www.arctraining.ca/arc-articles.html

Probiotics:
2 tsp of BIO K + or 1 capsule bio K + or 1 Dan Active
or 1 BioBest Max Immunity ?

Beverage:
Water: 8 cups O O O O O O O O
Green tea: 3 cups O O O

Whole grains:
At least 4 servings including oats O O O O

Protein source:
Eggs and poultry O O

Fats:
1 tsp olive oil for cooking O
1 tsp flaxseed or nut oil for salad dressing O
1 tbsp nut butter or 2 tbsp nuts or ground flaxseed O

Fruits and vegetables:
1 cup blueberries O
1 orange or ½ cup orange juice O
½ cup cooked Broccoli and turnip O
1 clove garlic O

Herbs and Spices:
Mint, Parsley, Turmeric (curcuma) O

Xmas Recipe: Gingerbread Cookies
2 ½ cups flour (substitute gluten free/rice etc)
2 tsp ground ginger
1 ½ tsp cinnamon
½ tsp all spice
½ tsp baking soda
½ tsp salt
½ cup unsalted butter (melted)
¾ cup brown sugar
1 egg
1/3 cup fancy molasses

Directions:

  1. Stir top 6 ingradients into a large bowl, and bottom 4 ingradients into a medium sized bowl.
  2. Create a well in dry ingredients and add liquids slowly, continually stirring.
  3. Kneed dough and form into 4 balls, refridgerate andywhere from 30min- 1week. When ready to prepare, roll out dough.
  4. Pre heat oven to 350’ and cook for 7-10 min


Nutritional info:
0.8g Protein
21g Fat
10g Carbohydrate
11mg Calcium
40mg Sodium
62 Calories

adult & youth performance

Adult and Youth Performance
Fitness & Performance Tip(s) – Road Trip Warrior Workouts (Chad Benson, 2009)

Overview: I often wondered why vacation destinations & beach front hotels under equip their conditioning facilities. In recent years I have finally been able to experience resort life firsthand. While vacationing, most people are inclined to relax, excessively eat & drink or read. However, based on the number of soon to be vacationers who diet and exercise prior to leaving I am willing to bet they wouldn’t mind a few time efficient, 6 pack maintenance training options. When beautiful blue skies & aqua colored waters are awaiting their return, most vacationers do not want to waste 60-90 min inside.
Beyond their half drunken state, a couple of key reasons people do not continue to exercise while they are away are 1) lack of exercise knowledge and 2) an inability to adapt their new exercise setting to something familiar and efficient. Due to changes in space, equipment & motivation as well as a desire to turn their brain off, many vacationers simply don’t try. At best, the end result is often a half paced bike, treadmill or machine based workout, which rarely achieves any sort of flow, detoxifying or body conditioning value. At week’s end many vacationers return home more exhausted and unhealthy than when they stepped on the airplane. To help you avoid a post holiday hangover, in addition to post buffet, overfilled romantic strolls, and beverage in hand resort activities I have created 3 road ready, metabolically stimulating training programs. Each of these programs can be complete between 30 & 40 minutes.

Program Philosophy: Sprint Canada 'get the most for the least' and I don't mean the least amount of energy or calories. In fact, the objective is to pack a traditional 60 min workout into 30-40 min. In my world, I like to say 'game on'.

What you will need: bodyweight (BW) dumbbells (DB), a stability ball (SB), barbell plates (Plates) 2m2 of open space, & approximately 35-60 min. Optional equipment include a bench, cable stack and various balance equipment.

Program Design: 3 day split

Day 1: Full body multijoint movements linking the upper and lower body

Day 2: Upper Body Core integration (ie combining good mornings w your DB row & Double Leg Lowers with your DB chest flyes)

Day 3: Lower Body + Power Balance Integration

Details:

  1. Warm-up using your favorite cardio piece for 5 min
  2. Perform 1-2 sets of each sequence in superset fashion, recover your breath, hydrate and start again
  3. Mon = full body, Tues = lower or upper, Wed = yoga / flexibility & cardio, Thur = rest , , Fri = full body, Sat = lower or upper, Sun = rest

For the full article and You Tube links to Video of the workouts go to http://www.arctraining.ca/arc-articles.html

fitness and performance education

Upcoming Events, Resource Providers & Educational

ARC Educational Opportunities:
CHI Camp Hawaii http://www.coryholly.com/store/overview.cfm?id=12

I know this will seem pricy (see below) compared to your typical 2 day conference but I am convinced this 4 day weekend will be a life changing opportunity for those who attend. Let me put it this way, I have agreed to pay my own way down & speak for free just so I could immerse myself into the inspiration and nutritional genius of Cory Holly, the beauty of Hawaii and Camp CHI.

It will be 4 days of 10 hr a day access to:
a few of the greatest educational minds I know
inspirational, cutting edge lectures & workouts
amazing recreational activities, beaches and weather

To register follow this link. Ask yourself this simple question, how much would I pay to change the way I train, eat and live? Early Bird Special - $995.00 USD (Expires December 31st, 2009)

ARC Service Providers:

JJ’s Creative Embroidery (Logo’s all ARC Apparel):

Johanna Mramor, has been in the sewing industry for 49 years and is well known in the community for her specialized approach to Embroidery. The motto at JJ’s is “No Job is too small”, and this is evident in the quality of the work that she does. JJ’s Creative Embroidery specializes in embroidering all types of projects: from custom digitizing your business logo to simple monograms on the cuffs of shirts.
JJ’s was started in 2007 because there was a need for “one-of” to small batch embroidery that other companies could not do. Johanna is passionate about what she does so that means the clients come first, and are always impressed. Contact Johanna at: 604-536-4067 johannamramor@telus.net
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GrillBlaster.com & Tunes2Go (www.Tunes2Go.ca)
As Gayle and Chris began to rid their home of dangerous chemicals and cleaning products they also began making better food choices for their children's health as well as their own.

Chris has always been the family "King of the BBQ" and he began finding creative and more healthful ways to further that pastime - grilling fish, vegetables and fruits instead of the usual steak and burgers. Grilled salmon, watermelon, zucchini and figs are now family favourites enjoyed by all. But Chris and Gayle took things one step further. Concerned with the hazards associated with traditional BBQ cleaning products they developed a chemical-free, scrub-free way of cleaning the BBQ grill and are now in the process of launching their new product, GrillBlaster. Essentially, it's a metal framework that rests on your BBQ grill trapping heat at the grill's surface during the 'warm-up' stage of barbecuing. Similar to the self-clean cycle on your oven, the GrillBlaster turns the baked on grime left over from fish, meats, poultry, even watermelon and figs, into carbon ash. The GrillBlaster comes with a small flexible brush to literally dust away the carbon ash after the GrillBlaster has done it's job. "We never anticipated starting a company like GrillBlaster before our kids were born. I was happy in the corporate world and Gayle really enjoyed teaching. But kids change your life and we're pretty excited about sharing our product with others. If it encourages people to live a more healthful lifestyle and gets dangerous chemicals out of their home it's a win-win for everyone." GrillBlaster is now available online: www.GrillBlaster.com and will be available in retail stores in Canada and the US by spring.

 

 

Please do not reply to this newsletter. You can contact Chad @ chad@arctraining.ca

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