You have joined a gym and decided that you would like to try group fitness classes, but you have no idea what to expect. Having looked at the group fitness schedule, you’ve chosen a class that seems right for you. You show up, and you see a very fit woman at the front of the room, decked out with a microphone, ready to go. Now what should you expect?

Group fitness classes are offered at gyms, fitness centers, yoga and Pilates studios, and all ranges of locations.  These classes are for a specified period of time, and are led by an instructor who demonstrates the proper way to do various exercises. Many people enjoy the energy of a group class because they find it to be more stimulating than working out alone.   Group fitness classes are also a good way to meet new people who share similar interests.

Group Fitness programs should give you a complete workout that is both fun and invigorating. Classes tend to combine cardiovascular training with strength training and stretching. The activity offered in a group fitness class should accommodate every fitness and experience level, from the beginner to the seasoned participant.

Group fitness classes should be led by qualified individuals, and clients should have high expectations for their group leaders.

Keri Cawthorne owner of Iron Mountain Movement lists the top 10 things students should expect from their group fitness leaders:

Top 10:

1. A fitness leader should be motivating, not intimidating.
2. A fitness leader should arrive 10-15 minutes before class starts to greet, to answer questions and to assist with any set-up. The instructor should also be the last person to leave the class when it is over.
3. A fitness leader should start the class on time and finish on time.
4. A fitness leader should be dressed appropriately for the class.
5. A fitness leader should introduce themselves and let participants know what to expect from the class.
6. A fitness leader should be able to provide modifications for any exercise.
7. A fitness leader should smile and make eye contact with the class.
8. A fitness leader should be certified and be able to provide an educational portion of the class (ie: proper alignment while doing muscle conditioning, stretching, cooling down etc).
9. A fitness leader should not be afraid to move around the class.
10. A fitness leader should provide a safe and effective class (ie. a clean and uncluttered space, music at a healthy volume) .

After a great group fitness class you should be out of breath, in a little better health and thinking about getting ready to return for your next workout.  Inevitably, you are responsible for your health and fitness safety, so be sure to choose instructors that provide you with a safe and effective workout. The qualities of your new found fitness instructor should include ALL of the Top 10 qualities listed above. Life is too short not to have a bit of fun with a great workout!  read entire article

Article post: Whistler Question
About 450 athletes enjoy Whistler Mountain trail races

August 25,2010

Megan Grittani-Livingston

Newly free from the casts on his two broken arms, North Vancouver’s Ryan Ervin was all smiles atop Whistler Mountain as he crossed the finish line for the 5 Peaks trail running series race held on a surprisingly sunny Saturday (Aug. 21).

“I was a little nervous about this race – I usually do the Enduro (distance), but I had to do the Sport today because I broke both my arms mountain biking in the middle of June, so I just got my casts off. The scree slope running down was a little sketchy, but it was wicked, it was fun,” Ervin said after steaming to victory in the 4.9-kilometre Sport race.

The 5 Peaks series, which encourages runners to “get off the road” and onto trails in a fun, recreational race environment, typically offers Sport and Enduro distances to tempt a range of participants, plus a one-kilometre Children’s Challenge to deliver fun for whole families. In Whistler, the Sport course was 4.9 km and the Enduro racers ran 10.6 km.

The B.C. Coastal branch of the national 5 Peaks series made its annual stop in the alpine setting atop Whistler Mountain on a Saturday that was expected to involve thunder and lightning, but instead delivered blue skies and sunshine to offset the boundless alpine views.

Ervin was the first runner to cross the finish line, in its scenic setting next to the top of the Big Red Express, with a course-record time of 27 minutes, 17 seconds. His broken arms, sustained in a ride on Mount Seymour during his first time out on a new bike, became a worry of the past as he returned to the 5 Peaks series for the first time this season, and enjoyed the Whistler course for his fourth or fifth time.

“I love it… Look at the views – it can’t get any better than this, it’s so gorgeous,” Ervin said.

As it was for many of the approximately 450 athletes who ran around the loop course set at the top of Whistler Mountain, the race was a family affair for Ervin. His wife completed the Enduro distance, and his son ran in the Children’s Challenge.

“People tend to make it part of their summer vacation as well,” said Keri Cawthorne, the 5 Peaks B.C. race director. She said the series organizers continue to be pleased with the beauty and quality of the Whistler venue, and the rave reviews they get from the runners.

“For most, this one is the favourite… It just kind of adds a whole new element, coming up and doing a race in the altitude,” Cawthorne said.

The other events in the B.C. Coastal series run at Golden Ears, Simon Fraser University, Mount Seymour and Buntzen Lake. The alpine environment at 6,000 feet on Whistler Mountain, including the high-altitude atmosphere and the frequently steep terrain rife with rocks, posed challenges for some. read entire article

I knew that the information that I had provided would appear in the September issue, so the waiting game had started.  When I was grocery shopping last week, I noticed that the August issue was completely sold out (fyi: in the US Woman’s Day is one of the top five selling newsstand magazines), and it would only be a matter of days until the September issue was available.

So after photographing my not so anonymous Operation Beautiful note near the Slim Fast products I casually made my way to the check-out to pay for my groceries ,and OMG it was there!!!!  As I leapt for the magazine, I excused myself quickly and possibly a little too late to the lady that I bumped ahead of me. I quickly flipped open the cover to find the table of contents and under “be well” I found the article on page 138 “Shape Up Your Workout Gear: from sports bras to sneakers, the items that will help you get the most out of your exercise” by Abigail L. Cuffey…YAY!  Careful not to damage any of the pages, I calmly found the article and quickly started scanning, and on page 142 in a perfect blue circle under Sports Bra Smarts I see…

“Always make sure that seams are flat on a sports bra,” says Keri Cawthorne, a running coach in Vancouver.   You can check by running your fingers along the edges.  “Bulky seams cause chafing around the armpits and under arms, which can lead to bleeding.”

On my way home I called my Mum and I read to her what the perfect blue circle said.  I’m not quite sure if she believed me at first (because I quote myself in magazines all the time) but from the giddiness in my voice she knew that this was the real deal this time!

I think that if all trips to the grocery store could end like yesterday’s I would actually like grocery shopping.

SFU – Saturday June 12, 2010

The second race of the 5 Peaks 2010 BC Coastal Trail Running Series took place on Saturday at SFU on Burnaby Mountain. Although the weather was fantastic for the race, it was less than fantastic the week leading up to the race, leaving muddy and slick trail conditions.

Using a combination of single track hiking and mountain biking trails, the 404 racers navigated their way down Gear Jammer, Upper Cut, Function Junction, Lower Snake to Pipeline and the lower trails.  What goes down must come up.up the Trans Canada Trail, the Enduro racers splitting off at Mel’s Trail for their additional loop.  Both courses finished with a challenging final climb up the infamous Cardiac Trail.

Finishing the 6.3km Sport course first for the men was Mark Bertoia of New Westminster with a time of 31:20.  Setting a new course record for the women was Vancouver’s Jillian Fong with a time of 33:51, breaking last year’s course record of 35:15 set by Monika Owczarek. Finishing first for the men was Oliver Utting of Burnaby, completing the 9.8km Enduro course in 44:25, and with a time of 53:42 Chessa Adsit of Burnaby placed first for the women.

The 5 Peaks team wishes to thank all of the race volunteers, the Canadian Ski Patrol System and our sponsors.  Our next race will take place on Seymour Mountain on July 24, 2010. Read more

Golden Ears Park – Saturday April 24, 2010

465 racers braved the elements to take part in the season opening race of the BC 5 Peaks Trail Running Series last Saturday at Golden Ears Park.  Torrential rain, hail and snow transformed what were dry trails and a handful of trickling steams just the day before, into knee high creeks and ankle deep mud!

With a total elevation gain of 324 metres, the 8.8km Sport Course wound its way through the park on the Alouette Valley Trail, up Menzies Trail to fantastic waterfall   which quickly turned into a steep and technical downhill, with a fast and muddy race to the finish through the Spirea Trail network.   Crossing the finish line first for the men was Daniel Ribi of Richmond with a time of 38:18, and Jemia Gray of Vancouver was the first female to cross the finish line with a time of 44:50.

The Enduro Course utilized the same route as the Sport Course and also included the addition of Incline and Eric Dunning Trail, bringing its elevation gains to 648 metres.  Even with the extreme trail conditions; new course records for both male and female were set on the 14km Enduro Course.   Shaun Stephens-Whale of Roberts Creek set a new male course record of 53:19: Edward McCarthy set the previous record of 56:10 in 2009.  Breaking Emily Solsberg’s 2009 course record of 1:10:28 was Stephanie Hamilton of Vancouver with a time of 1:01:42.

Awards and what seamed like an endless list of prizing from sponsors Salomon, MEC, Powerbar, Kicking Horse Coffee and My Husky.ca were given out after the race.  The 5 Peaks crew would like to thank the Canadian Ski Patrol System and all of the fabulous volunteers who helped make this race such a huge success.

The next BC race will take place on June 12, 2010 at SFU. Read more

Last week, we began our countdown to bathing suit season with simple upper body exercises that can be done at home without any special exercise equipment.  This week we will continue with lower body exercises.  Again these exercises can be done at home, and you don’t need to purchase weights, benches, mats, etc.  All you need is some appropriate workout attire (i.e. sweats and sneakers), and you’re ready to begin.   Just remember to check with your physician before beginning a new exercise regimen.

I.Squats from Keri at Iron Mountain Movement

1.Start with feet hip-width apart, toes forward.

2. Move by sitting back as if you were sitting in a chair. Weight should be in heels. (If your heels come up from the floor,  your weight is too far forward, putting excess strain on your knees.)

3. Keep a strong core. (Think about “bracing” your abdominals, as if you were about to be punched in the stomach. This motion will not only engage your abdominals, it also will engage your erector spinae, which will support your back.) Your chest should not fall forward and shoulders should not round.

4. As you rise up from squat position, maintain proper posture and press into your heels, squeezing your gluteus muscles (butt) and return to standing position.

5. Inhale to lower, exhale to lift.

*To increase intensity apply this technique to moving squats and/or add free weights. read entire article

By: Michele

With bathing suit season just around the corner, many people start to consider changing their diet and improving their workout routine. Over the next few weeks, My Fitness Tunes will help you get ready by providing you with exercises targeted at specific body zones. Whether you want to improve your arms, abs, or glutes, we will have an exercise for you. All of these exercises can be done at home without any special equipment.

With an opportunity as simple as this, why not give it a try? (Of course, you should check with your physician before starting any new exercise regimen.)

III. Push-ups from Keri at Iron Mountain Movement

1. Place hands under shoulders, slightly wider than shoulders.

2. For those just starting, work from your knees, start with neutral spine (head and neck in line with your spine, think about “bracing” abdominals, which also will engage erector spinae protecting your back.

3. Lower your body toward the mat by bending your elbows and push back up to start position. Inhale to lower, exhale to lift.

4. To increase intensity try working from toes instead of knees or changing arm position (ie – keep elbows tight to body – elbows “tickle” ribcage when lowering and lifting.

Things to remember:

To insure correct form, try to perform these exercises in front of a mirror. Once form has gone, stop exercise, focus on quality of the exercise over quantity of repetitions. Read more

By Michele

Another ‘what-not-to-do’ tip defies the ‘no-pain-no-gain’ philosophy.

Registered fitness supervisor and Iron Mountain Movement founder, Keri Cawthorne gives her insight on the matter.
“What I tend to see is too much too soon, and exercising through pain. Two of my many mottos, are ‘everything in moderation’ and ‘pain is a warning sign from the body that shouldn’t be ignored’. Both of these tendencies are a recipe for fitness disaster, not to mention injury. Fitness should be safe,” said Cawthorne.

For those who barely work out, it is important to take it easy. Speaking from experience working out intensely one night will result in a certain amount of soreness in the next few days and that’s normal. However exercising should not send anyone to the emergency room either.

According to most trainers, it’s best to get out of the house for a good workout.

For first timers, Cawthorne suggests that new clients try something they enjoy to help them lose weight.

“I am an advocate for exercising in the outdoors.” She said, outdoor activities can include walking, running, cycling, inline skating, hiking etc.

“If for whatever reason the outdoors is not an ideal setting to exercise in, then take it indoors: treadmill, elliptical, indoor cycling, swimming pool,” Cawthorne adds. Read entire article

By Rae Saaed