Are you getting back to working out? Check out the latest #FridayFitness PURICA Video with Fitness Coach Melissa Blair! This Total Body Workout requires only one piece of equipment (either a Hex Bar, set of dumbbells or resistant band). If you’re looking for supplements to enhance your workout and optimize your immune system, Melissa — who doubles as a Registered Holistic Nutritionist — recommends PURICA Recovery and PURICA Immune 7.
RHN and fitness coach Melissa Blair rolls out a series of stretches designed to help prevent muscle soreness and tight joints. She also recommends PURICA natural supplements that help support muscle relaxation and recovery.
Fitness coach Melissa Blair of Fitlicious takes us through a fast-paced total body workout with free weights in the latest PURICA Fitness Video including some natural supplements to help you avoid injuries and make the most of your workout.
Join Fitness Coach and RHN Melissa Blair from Fitlicious in the first of a series of PURICA Fitness Videos.
…the Goodlife Fitness Victoria Marathon pushed my physical and mental limits
BY ADAM O’MEARA
Running a marathon isn’t easy. Whether you’re the winner of the race or coming across the finish line in five hours, it will push your physical and mental limits.
And those physical and mental limits is what the sport of running is all about for me. Running keeps me goal-oriented and focused, both on enjoying the journey towards achieving my race goals and demonstrating my ability to focus mentally on daily tasks.
That emphasis on focus is particularly important for me. Without exercise I can begin to exhibit symptoms of the broadly used term of ADHD, which I was diagnosed with in grade 12 of high school. I personally consider this “condition” a blessing as I attribute my energy, zest for life, and never-ending curiosity (attributes of many who are placed into this personality classification) to it.
I work in the natural health and supplement industry and know for certain that physical activity is shown and proven to be a necessity if you wish to live a healthy, happy and long life. Albeit training for marathons puts highly unnatural amounts of stress on the body. As a response to this big stressor, I am very careful with what foods I put in my body and I rely on high quality natural supplements to help mitigate cellular damage and keep my immune system strong (I am proud to serve as an Ambassador of PURICA and represent the wellness company on Vancouver Island).
On the day of the Goodlife Fitness Victoria Marathon – October 7th – it was cold and rainy in Victoria. Yet as the nearly 8,000 participants lined up to partake in either the 8k, ½ marathon or full marathon events, I did not sense any disappointment or resentment to Mother Nature. The energy at any sporting event is undeniable and it feels good, really good, to be part of it.
I looked to my left and to my right and saw people of all ethnicities, shapes and sizes who were out there for their own reasons. But once that air-horn sounded and we all began our race we each shared one goal – get to the finish line as fast as possible… And then to the pancake breakfasts, Thanksgiving dinners and (for me) a couple cold, locally brewed beers.
Training had gone well leading up to this event. Back in April I had employed the services of a Canadian running legend and coach, the one and onlyJim Finlayson. With his direction I was able to maximize the available training time and get my body into good enough shape to have a shot at my lofty goal of 2:35:00 for the full marathon. I had a previous PB (Personal Best) of 2:44:00 for the open marathon and a couple sub-3 hour marathons in the 16 Ironman triathlons I had completed.
With all my running and endurance sport experience, doing an open marathon didn’t seem that intimidating until about 48 hours before the race. At that time all the usual pre-race nerves, excitement, anxiety and rivers of emotions started flowing through my veins, and into my soul. It is impossible to explain the pre-race feelings you get when you have prepared to your best potential, but it is safe to say that it is a magical feeling that never gets old.
Getting your running mileage up to certain thresholds is important, and I was able to log quite a few 100+ km weeks. This gave me confidence. And I had nailed some key sessions in the 6 weeks before the event. Upon reflection before the race I found beautiful peace of mind in the fact that I had really done all I could in training, and armed with this confidence I was ready to race to my potential on the day.
About one mile into the race I settled into my own pace and allowed the eager group just ahead of me to drift away. Proper patience is critical to success in any distance but the longer the event gets the more important it becomes. The ultimate goal pace was 3:40/km and this is right where I sat through almost 30 kilometres. Fuelling the body properly with exogenous carbohydrates sources is also something that can’t be ignored at this distance. My fuelling was on track, and stayed on track for the entire event.
At about 19 km I had hooked up with two runners from Seattle and we worked well together for about 15 km. At that time I made a small miscalculation and ran past the table that my third bottle of energy drink was on, I had to turn around and lost about 15 seconds, which is just enough to snap the tie I had with the other runners. For the last 8 km I was all alone. My focus was still good and my physical strength was not yet fading. It is typically the last 10 km of a marathon that really start to hurt, but this is no foreign feeling to me and so I was ready and willing to push on through.
Just before the 39 km point my body started to indicate it was reaching its limit. My quadriceps were both showing early signs of cramping. When a major muscle group like this starts to threaten to cramp it is a real problem. The only thing to do is to shorten the stride length, listen intently to your body and go into survival mode in order to not seize up completely and have to walk.
Muscles seizing up due to fatigue and/or inappropriate levels of calories and electrolytes is a horrible feeling that I am familiar and try to avoid at all costs since walking or limping is much slower than running an adjusted pace. I won’t forget that 39 km marker for a while as it was right at that point that my quads packed up and went home early. I drew on my years of experience and was able to manage the damage enough so that I could continue to run, albeit slowly.
The finish line never gets old, and at this race you can’t actually see the finish line until you are about 150m from it, so when you come around that last slight bend and see it the elation sets in and all the discomfort that has infested your body disappears…until you cross the line and stop running. Then, it really hurts for a while.
I knew I had done everything I possibly could have on the day, and so my first real attempt at running an open marathon was an overwhelming success. The typical feeling of “I will never do that again” was there, but I was in a more peaceful mindset at this finish line than I have ever been in the past. When I competed in triathlon and there was prize money on the line I was almost never satisfied with my performance (even if I had won the race). But as I age and mature I have started to enjoy the journey more since I know it won’t last forever.
I would like to leave you with two last thoughts:
- It does not matter how fast or slow you are, the important thing is that you set a goal (in any physical activity) and enjoy the journey to that goal;
- Each event in which you participate allows you to set a positive example for the youth and helps build your community.
Our athlete ambassador and territory manager Adam O’Meara won the Elk Lake Triathlon on August 6th. The “standard” or “Olympic” distance event consisted of a 1.5km swim, 40km bike and 10km run. Adam exited the water right on the heels of the first two swimmers, but once on two wheels he quickly took over the race lead and never looked back. Adam’s race splits of 21:08 swim / 59:46 bike / 37:07 run brought him to the finish line just 7 seconds over the 2 hour mark.
Here are Adam’s thoughts on the event. “It is quite the treat to get to wake up in your own bed on race morning, but I was still up at 4:30am to take care of everything in a stress free manner. It took my body a while to warm up but once I got things firing I felt like I was ready to race strong. I led the swim for about the first half, whereupon another swimmer came up beside me, I decided to allow them to take a turn leading so I could relax a bit. I came out of the water in 3rd place right behind the lead swimmer and Karen Thibodeau (a local female athlete who is a great swimmer). One of my main goals for the day was to have a really solid bike, and I felt I had prepared properly to do that. I felt strong from start to finish on the bike and then as I started the run my legs were feeling good – relatively speaking of course! I didn’t know how far behind 2nd place was but I had a pretty good idea since there are stretches on this course where you can look back and see a distance of about 2 minutes. As always there was some rough patches sprinkled in throughout the day but overall I was very strong and very happy to have taken the win. It was made all that much better because my wife, son, daughter, mother and sister were all there to cheer me on and see me at the finish line. Something I have learned over the years is that it is very important to celebrate your successes, so for the rest of the day I definitely was in a great state of mind as we all enjoyed some awesome family time…… and the cold beers tasted extra good!”
This win was preceded by a 3rd place finish at the Great White North Triathlon on July 2nd and a 1st place finish at the Nanaimo Triathlon on May 28th. Adam has completed over 15 Ironman distance events, many shorter distance races and he is no stranger to the podium. This father of two is passionate about living life to the fullest. When he is not working, spending time with is family or training he enjoys preparing healthy food for is family and himself.
Building muscle fast can be easy as one, two, three, if you go big and go home.
Here is an effective muscle building circuit that works multiple muscle groups in the least amount of time. One exercise targets your lower body and the Push-Pull exercises build your upper body.
- Do 8-12 repetitions.
- Do 3-6 rounds
- Rest for 75 seconds after each exercise
How To: Set your feet shoulder width apart. Hold bar across your upper back with overhand grip. Initiate the movement by first pushing your hips back, then bend your knees and lower your body as deep as you can. Drive your heels into the floor keeping your torso as upright as possible.
Trainer’s Tip: The difference between a chin up and a pull up is for a chin up, you use an underhand grip and for a pull up you use an overhand grip. Incase you’re wondering, a chin up is a little easier because it uses more biceps to assist with the range of motion. Because of this you can switch between pull-ups and chin up to target your biceps and back.
Barbell Shoulder Press:
What & Why: Shoulder presses target front and middle deltoids and triceps while activating the upper traps, rotator cuff and serratus anterior. Making it a great mass building exercise and improves the stability and mobility of the shoulders.
During the winter months we tend to eat more sleep more and experience more ups and downs during the shorter days. Winter can cause some people to experience weight gain and a lack of energy but it can also bring on a form of clinical depression called Seasonal Affective Disorder (SAD)
Research by the Mayo Clinic reports SAD is diagnosed more often in women than in men, but men may have more-severe symptoms. Young people have a higher risk of winter SAD than older adults. Living far from the equator and having family history of SAD or other forms of depression may increase your risk of seasonal affective disorder.
Symptoms specific to winter-onset SAD, sometimes called winter depression, may include:
- Cravings for sweets and starchy foods
- Weight gain
- Heavy feeling in the arms or legs
- Noticeable drop in energy
- Chronic Fatigue
- Difficulty concentrating at work and at home
- Irritability, Constant agitation and anxiety
- Avoidance of social situations
- Increased sensitivity to social rejection
- Hopelessness (including suicidal thoughts)
Don’t brush off these seasonal feelings as simple “winter blues” that you have to tough out or just shake off. Here are some effective remedies to keep your mood, motivation and movement up throughout the winter.
- Exercise regularly, even in cold weather. A brisk walk outdoors can improve mood and help combat weight gain.
- Physical activity helps relieve stress and anxiety.
- A healthy diet rich in Vit D, E and B
- Light therapy is a common treatment for winter SAD. Light box therapy mimics outdoor light and can improve mood in as little as two weeks.
- Decreased sunlight hours can lead to a Vitamin D deficiency. Supplementing your diet with a high quality Vitamin D3 supplement can help regulate mood.
- Mind-body therapies that may help relieve depression symptoms include: Acupuncture, yoga, meditation, Guided imagery and Massage therapy
It’s normal to have some days when you feel down. But if you feel down for several days or weeks at a time and you can’t get motivated to do activities you normally enjoy, be sure to see your doctor.
Winter is the season with the least amount of light, coldest temperatures and very skin drying conditions indoors with furnace heaters etc. Your skin might need more moisture and your body might crave more sleep to keep a healthy glow. Waking up in the dark to go to work and then not having time in the sun after work can create a natural tendency to feel introverted and can trigger feelings of depression or you might naturally want to eat warm, hearty comfort foods. To prevent hibernation pounds from creeping on this winter season here are some Winter Lifestyle Practices to help your health radiate!
- Stay hydrated and add warming spices such as ginger, cloves and cinnamon to your herbal teas and recipes rather than sugary lattes or dehydrating caffeinated beverages.
- Increase your fat intake slightly with healthy essential fatty acids found in avocado, raw nuts, fish or chia seeds to nourish supple skin and provide a grounding feeling during the dark cold months.
- Incorporate more root vegetables such as, yams, pumpkin, squash or sweet potato rich in beta-carotene that will keep skin nourished and bright from the vitamin A conversion.
- It’s tempting to curl up and not want to move when it’s cold outside, but the combination of dark days, cold temperatures and non-activity is the perfect combo to weaken immune function and contribute to depression. You must stay active! There are thousands of great DVD’s, online programs and apps that you can do at home to avoid the cold and still honor your workout time.
- If you are limited to the amount of sunlight exposure I suggest taking a high quality Vitamin D3 vitamin, such as the Vegan D3 gummies by PURICA to help keep immune function string, balance moods and maintain healthy bones.
- Honor your body’s natural tendency to want to stay in and sleep more. A nice relaxing evening in, sipping on some warm Effervescent Magnesium while enjoying a hot bath will help support muscle relaxation, improve your quality of sleep and increase your overall level of wellbeing.
When you want to achieve optimal fitness success, you need some daily Prime Time to condition your Internal Talk. What I mean by “prime time” is you need mental preparation time to set your intention for the day and insure your internal talk supports your set goals.
The first thing to do during prime time is identify any self-defeating words or labels you use to describe yourself. These can be words like lazy, fat, or weak. Or they can be limiting belief statements like, “I’m never going to get fit” or “I won’t ever be able to keep up with these healthy habits”, or a very common one, “ I hate my body. “ Dig deep and be honest to discover what self-prophesying internal talk you’ve been trapping yourself with. This step still applies to you even if you’re already fit because we all can create imaginary ceilings that can leave us with “trouble spots” or unconsciously stuck.
Step two is; identify and derail the scenarios that trigger the negative internal talk. For example, if you go to bed saying “ I can’t be a morning person” and you set your workout time to be a six am sweat session, the chances of you fulfilling the self-defeating statement, “I’m never going to get fit” is pretty high. Your subconscious mind is working 24/7, which is why you need some prime time to recondition your intention.
Step three of Prime Time is where you change IT! Changing your internal talk from the thoughts that have been keeping you stuck to ones that perpetuate positive change is how you convince your body to do a workout, even when you don’t “feel” like it. This can be as simple as replacing the word can’t with can the moment it’s trying to leave your lips. This little swap transforms the statement “ I can’t be a morning person” to “I can be a morning person.” After a couple weeks of Prime Timing your IT, you will build the new positive belief “I am a morning person.”
If you don’t think such a simple change can create the change you crave, I challenge you to fully commit to applying your new positive self-talk to your daily walk. That’s right walk the talk and refuse to let a bad day change your prime time perspective. Take control of your subconscious and deliberately choose your thoughts. Be intentional with your words and relentless with your actions. Refuse to let your potential life be buried and let your optimized self shine!