How schools, families, and community can work together to support healthy active living.

September 10, 2015September 10, 2015Leave a comment

With a revised curriculum for Health and Physical Education has come not only new expectations to help keep learning current and connected to students real lives, but Ontario teachers also have a new set of five Fundamental Principles of which to guide their teaching. These Fundamental Principles can act as a self check for teachers to personally evaluate their instructional practices and teachings. In order to support the understanding of these Fundamental Principles I’ve had the pleasure of supporting Ophea (the provincial subject association for Health and Physical Education) create a variety of tools to share the Fundamental Principles including a series of conversation starters videos which teachers can use to self-check and promote best practices.

This past week the first of five videos was released. The topic is on Fundamental Principle number one, “Health and physical education programs are most effective when they are delivered in healthy schools and when students’ learning is supported by school staff, families, and communities”. Check out what some leaders in Ontario H&PE have to say, and how they bring this Fundamental Principle to life in and out of the gym and health room.

2 Hill Workouts to Attack On a Treadmill

January 22, 2015Leave a comment

Outdoor hill training is one of my favourite running workouts, although sometimes life gets in the way and I need to take my run indoors. Running hills on the treadmill does have some benefits as it allows the runner to easily change the incline from a short, steep hill to a long gradual incline depending on their specific goals or needs. For new runners treadmill hills are great as they can introduce hill training at an incline they feel comfortable, and progress any of the variables as they feel ready.

Whether outdoor or in, running hills requires the use of more muscles than running on flat surfaces, and forces a runner to expend more energy. Running uphill places different demands on a runner’s body, which can help to improve strength and running power. By taking your workout from a flat surface to a hill helps to strengthen the glutes, quads and calves, and improves stability and running performance while giving a high calorie burn.

Here are two of my favourite treadmill hill workouts:

Workout 1: The Pyramid

During this pyramid workout you add to the incline during each work interval, increasing the percentage to your workout max, then decrease at the same rate. The length of this workout can vary by adding an interval to either side of the pyramid or by taking it away. Remember what happens on the upside of the pyramid, must happen on the down.

Warm-up: 5-10 minutes

3 minute run 4% incline, 2 minute recovery at flat

3 minute run 5% incline, 2 minute recovery at flat

3 minute run 6% incline, 2 minute recovery at flat

3 minute run 5% incline, 2 minute recovery at flat

3 minute run 4% incline, 2 minute recovery at flat

Cool-down: 5-10 minutes

Workout 2: The Ladder

Unlike the pyramid, where the intervals duration increases and decreases, in a ladder workout, you’re only headed up! Each interval is three minute of work and each minute you add to the incline .5%. During the two minute recovery you come back to the flat, and then on the next work interval you start running at the second incline of the previous interval.

Warm-up: 5-10 minutes

3 minute run 4, 4.5, 5% incline, 2 minute recovery at flat

3 minute run 4.5, 5, 5.5% incline, 2 minute recovery at flat

3 minute run 5, 5.5, 6% incline, 2 minute recovery at flat

3 minute run 5.5, 6, 6.5% incline, 2 minute recovery at flat

3 minute run 6, 6.5, 7% incline, 2 minute recovery at flat

Cool-down: 5-10 minutes

May Fit From Home Challenge: Adding Some Spring To Your Workout

May 12, 2014May 13, 2014Leave a comment

This month the focus is on adding some SPRING into your workout – that’s taking some of our basic home fitness moves and adding a jump.

Try to complete two to three sessions a week sneaking in the five move sequence whenever you can for a total of three times a day (that’s only 15min!). Keep the pace fast and the effort hard.

Program:

Total Reps: Perform as many reps as you can of each move in one minute each, moving from one exercise to the next without stopping. Rest one minute, then repeat the sequence two more times. Consider keeping track of your total rep count and try to beat your total next time. Be sure to keep safety in mind even when focusing on time.

Exercises:

1. Jump Lunges

From a standing split position, slowly lower your body until your front knee is bent at least 90 degrees.

Pause, then jump with enough energy to lift both feet off the floor and quickly switch your legs so you land with the opposite leg forward. Repeat, alternating front legs with each repetition.

2. Jump Squats

Place your palms lightly on the back of your head and pull your elbow back so that they’re in line with your body.Push your hips back, as you bend your knees and lower until your upper thighs are parallel to the floor.

Pause briefly before your explosively jump as high as you can. When you land immediately squat down and jump again.

3. Mountain Climbers

Start on all fours and place your hands on the floor slightly wider than and in line with your shoulders. Extended both feet straight behind the body (in high plank). As quickly as possible alternate bringing each knee individually towards your chest.Complete for 60 seconds moving as quickly as possible.

4.Plank Jacks

Start on all fours with your hands in line with your shoulders and feet extended straight behind the body (in high plank). As quickly as possible jump your feet out wide and back together again (similar to a jumping jack). Keep your core steady making a straight line from the top of your head down towards your heels.

5. Exploding Push Ups

Starting on all fours place your hands on the floor slightly wider than and in line with your shoulders.Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible.

Modification: Instead of performing the exercise on your knees, straighten your legs extending your feet behind the body (in high plank). Your body should form a straight line from your head to your knees.

Watch this sequence in action on my monthly segment on CHCH Morning Live! Click here and add some spring into your workout!