THE LIFESTYLE YOU SEEK, FITNESS BY LE PHYSIQUE
662 Leg in Boot Square 604 873-2255 JUNE 2007
Keep your eyes on the prize!
You know that saying about if a goal isn’t written, it isn’t real? So here’s homework step one. Write down your goals. I remember reading about some Harvard students that wrote their goals, about 90% achieved them, and their counterparts that did not, well. . . they did not. Ok, that was the easy part. Now comes the dose of reality. It’s not enough just to write them down, you need to see them to fruition! See the big picture, see your dreams come true! And it isn’t going to happen by itself. This depends on YOU. The problem is that most people see obstacles, what stands in their way and focus on the problem. Instead of holding their goals up high where they can see them and work towards it, they focus on whatever logs, potholes and problems lay on their path. Pretend you’re in Paris and trying to drive to the Eiffel Tower. It’s big, it’s in the skyline—it’s much easier to see it and work in the right direction. In my travels, I’ve taken up several vari-
FOR MORE DETAILS ON OUR UPCOMING EVENTS, CHECK BACK TO WWW.LEPHYSIQUE.COM OFTEN!
you said “honey you’re doing great, just don't hit that garbage can!” Homework step two: See your goal, hold your vision in your mind’s eye every day. Ask yourself every morning: “what am I going to do TODAY that will bring me one step closer to my goal?” Find solutions, let your mind wander, brainstorm ideas to get you closer. There are a million paths that you could take, a million obstacles (or opportunities) that could present themselves. It’s all about how you deal with them and move on. We never said it was easy, but then again, if it was, EVERYONE would be there already. Remember every journey of a thousand miles begins with a single step. Good luck!
ous sports. I have pretty good technique and am a decent snowboarder. When Brian and I went to Maui for our honeymoon, we decided to sign up for surfing lessons. I knew that even though it wouldn’t be easy, my other skills would help me out. One basic lesson our instructor gave us is to look STRAIGHT at the beach (this is the same lesson in motorcycling, you look where you want to go). After our instructions we hit the water and away I went. I was standing, I was surfing, I was headed straight for that wall!! I kept staring at the wall thinking, “how the heck do I turn this thing? I don’t want to hit the barrier, I want to go somewhere else, but. . . I . . . Can’t!!” SPLASH. I bailed and realized my mistake. I was staring at the OBSTACLE (the wall) and not the GOAL (the beach). Do you have kids? Are you amazed at how after you took off their training wheels, found an empty street to practice on, that they managed to weave and wobble their way to hit the ONLY garbage can on the street? Did you notice if Rachel Petilla
Taking up a new sport: Hiking
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activities such as mountaineering and camping. Not sure how to get started? If you’ve never hiked before start off slowly with 2-4km hikes once or twice a week, gradually increasing the length to 15km.
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Keep yourself hydrated and drink a minimum of 2L of water/day. You should bring 1L of water for every 2 hrs of hiking. Bring a variety of foods to fulfill different nutritional needs, and separate your meals into daily rations to prevent overeating on the first day. Keep in mind that the key is a slow and steady progress, so don’t push yourself too hard and increase your chances of getting injured. Get to know your own capabilities and pick a trail that you can handle.
With the warm breeze and clear skies we are having there is no doubt that summer is just around the corner, which also means that it’s about time for us to dust off our hiking gear and get ready to hit the trails. Hiking is a great way to get an effective, low-impact full-body workout since it mostly involves walking. It’s also a good starting point for other outdoor
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Jogging and running on the treadmill can train your legs and feet for rough terrain and improve overall fitness Carry a backpack whenever you can, and hit the gym to strength train your shoulder and hip muscles and get them used to carrying heavy loads.
In honor of Father’s day, from June 18th—22nd, Le Physique is offering complementary Fitness Assessments to your guests of the male gender. Why? To help them find out more about their fitness levels, to get take-home fitness advice and to do a great job giving back to the community. Look for your letter in the mail or ask us for details.
It’s the guys turn!
Watch our events board for upcoming hikes. No frills no gimmicks, no cost. Just come out and meet Brian & Nicole and the staff for our spontaneous Sunday hikes. Weather permitting, guests welcome. Bring your own water, hikers and smiles.
Hiking club unofficially kicks off in June
De-sensationalize Hollywood’s image of guns and get educated about the real thing! This outing provides the education, safety and HANDS ON experience of various firearms. Join us with ex-RCMP and staff Daniel Hawe on Saturday June 23rd from 3—5pm. $99 plus tax
Gun safety / shooting event
We’re having a LE PHYSIQUE Potluck Party Summer Soiree on Friday JULY 13th. Save the date!
Save the date: Client Appreciation Party
Visit www.lephysique.com Click on Events for details of all upcoming events
Can you handle 108 minutes of yoga? You and your guests are invited to join Team Le Physique for this charitable cause and fun-filled day on July 21st to help raise funds for children affected by HIV / Aids. You can do something good for yourself and others in less than two hours—doesn’t that make you feel great?
Camp Moomba Yogathon
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THE LIFESTYLE YOU SEEK, FITNESS BY LE PHYSIQUE
Weight Loss Supplements: Miracle or Myth? Vrinda Walker, Nutrition
Consultant, BSc—Dietetics (c) With shedding those last 10 pounds before the summer on everyone’s mind, it’s no wonder more and more Canadians are looking for the quick fix offered by weight loss pills and potions. Diet and “fat burning” supplements are available everywhere these days including health food stores, grocery stores, fitness facilities, and over the Internet with the promise to get thin fast. If you’ve been thinking about popping back a few to fit in that swimsuit, think again! There are so many products these days that it isn’t even possible to study the effects of them all. However, a new report by Health Canada (available at http://www.hc-sc.gc.ca/iyh-vsv/med/ weight-amaigr_e.html) sheds light on some of the main culprits that pose health risks. Watch out for the following:
• Purchasing supplements from unreli-
able sources • Thinking a product is safe because it is “natural” • Combining several weight loss supplements Be cautious with products that contain these ingredients: • Ephedra (or ephedrine) • Bitter orange • Synephrine • Stimulant laxatives (Senna, Cascara, Aloe) These products are NOT intended for weight loss (adverse effects can include serious cardiovascular complications) If you are considering taking a supplement to aid in your battle of the bulge, talk to a doctor or nutrition professional to find out if what is right for you. Want more information so you can make a well-informed choice, check out the following resources.
Health Canada—Natural Health Products http://www.hc-sc.gc.ca/dhp-mps/ prodnatur/index_e.html
Health Canada—Drug Products http://www.hc-sc.gc.ca/dhp-mps/ prodpharma/index_e.html
• Getting drugs off the Internet that
weren’t prescribed by your doctor • Using products for weight loss that were intended for another use
Buns of Steel = Summer Fun
As you can see by our theme so far, summer is the season of outdoor activities. Whether you golf, run, hike or walk, your muscles need to be strong to allow you to do everything you love to do. It is very easy to injure yourself if you aren’t careful or your muscles can’t handle the load. Since most of us don’t think about “getting in shape” for outdoor activities, and tend to get caught up in the fun of the activity, one group of “It is very easy muscles come to to injure mind when I think of all of these activiyourself if you ties; your glutes!
Brian Yamanaka
Hiking: While you are stepping up stairs or logs, your glutes help stabilize your knee and hip and can help you keep your balance. Walking: Just like in running (without the landing forces), your glutes help keep your knees and hips aligned. Just because we don’t walk or run sideways on a regular basis it doesn’t mean that we can prevent possible injuries before they start. Ask us about some specific glute exercises you can do to prepare for your next summer activity. You don’t want to be the butt of any injury jokes, do you?
flat, too out there. . . . the gluteus maximus, but did you know of there are two more of these things to worry about? The gluteus medius and gluteus minimus are just as important because they stabilize your hips and knees from any lateral movement. Many of you have great leg strength, can lunge or squat your body weight and more, but the non linear motions of outdoor activities challenge so much more than quads, hamstrings, calves and gluteus maximus. Here are some examples as to why hip stabilizer (medius and minimus) are important: Golf: They help prevent excessive lateral movement of the lower body during the backswing and forward swing. Running: During the landing phase of the stride, any weakness in the glutes will allow the hip and knee to collapse and subject the joints and the structures around them to extra forces leading to injuries.
aren’t careful or your muscles can’t handle the load”
Everyone knows of the one that is the target of jokes, the bane of areas of weight gain, we either have too much, too little, too
Healthy cooking 101: Greek Salad
Everyone loves salads, don’t they? Sometimes the best tasting dishes are the simple ones. Greek salads are a fantastic EASY way to depart from the typical iceberg lettuce based salads served in many restaurants. Changing up the types of feta, olives or tomatoes can also have an impact on your dish. We promise this will be a hit. (hey, if Brian can make this, you can too!) INGREDIENTS SALAD
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chopped 1 (6 ounce) can pitted black olives 1 green bell pepper, chopped 1 red bell pepper, chopped 1 cup grape or cherry tomatoes 1 cucumber, chopped
In a large bowl, combine the Romaine, onion, olives, bell peppers, tomatoes, cucumber and cheese. Whisk together the olive oil, lemon juice, Thai chili sauce and black pepper. Pour dressing over salad, toss and serve.
1 cup crumbled feta cheese DRESSING 6 tablespoons olive oil 1 lemon, juiced ground black pepper to taste Pinch of salt to taste 1 tablespoon Thai sweet chili sauce
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1 head romaine lettuce- rinsed, dried and chopped 1 red onion, thinly sliced and
DIRECTIONS