Friday, May 31, 2013

Common Errors Made By Beginner Athletes

Common Errors Made by Beginner Athletes

“Too Much Too Soon”

Very often people who decide to try their first event (10K Run, Beginner Triathlon, or just joining a recreational hockey league or basketball league) are those who have played sports previously or done an smaller race and are ready for something new.  Being active is great and should be encouraged but we should also look at building a base for them as they enter the training for events.  Too many times people jump right into the program and feel that the distances are too short or the intensities are too easy. So what happens is they go longer, or harder, than the program prescribes or what they can actually perform.  As coaches, we have to understand this so that we can explain why they are doing something and educate them to increase their odds of success.

Base training generally means higher percentage of lower intensity cardiovascular training, and is used to build the aerobic engine.  So; shorter distance/lower intensity. The errors with this is that athletes do not feel challenged and end up going faster, or longer.  Gradual increases in intensity have to be made. Otherwise over the long term, it can lead to over-reaching or worse, overtraining. 


Why do we need to gradually increase in training? It all has to do with the rebuilding process and what allows for the best improvement.  To avoid this problem we would add in recovery weeks in the training program.  If the customer is training at the proper intensities, by the time they reach this week the body is ready for it – particularly in the later stages of the program.

We must also be ready to make changes to the program as it progresses. We make changes based on performance and also on feedback; how we feel, are we fatigued or energized. 

As coaches we must be aware of the symptoms of over training such as behavioral symptoms such as: mental and physical fatigue, changes in sleeping patterns, irritability, clumsiness, increased thirst, sluggishness.  Physically, their performance can be effected and go through changes in weight and heart rate changes and overall muscle soreness and stiffness


We must examine how tight muscles from increased volumes can affect flexibility.  And also what this means to training. For example, a runner who has tight hamstrings and starts to run will have a limited recruitment from the muscle. Tight hamstrings=Tight hips=Tight Back=Hindered performance and possible injury.

The best treatment for all of these things is to be aware of the factors and be pro-active. Athletes need a combo of stretching and myofascial release, as well as regular massage, can go a long way towards a healthy and successful training program.

Wednesday, May 29, 2013

Watch out for AMAZING.

Our time is precious. Work, relationships, kids, stay healthy, service debt (minus 1, add 2) and repeat. We’re fed the sponsored information on a daily basis and unfortunately oscillate towards bad news & train wrecks. But that’s not today’s message, that’s reverse-psychology-self-esteem-propaganda for a later date. Today’s message is the exact opposite - watching out for amazing. Amazing may be more difficult to find simply because of the ratio of people doing amazing compared to those doing average & absurd, but it is out there and once you set yourself up to consciously find & focus on it – you’ll continue to be amazed.

Take this high school high jump in Kenya for example. No mats, shoes, Nike gear, Fosbery Flop, safety anything, bleachers, million dollar facilities, sponge tracks or sponsored turf. Two teenage boys + 3 pieces of wood: Amazing. Things like this are shared more than they used to be (the upside of social media) and thats cool. I wish there were one channel that only focused on amazing things. This way people would become predisposed to amazing and by osmosis – perhaps they could train their psyche to crave it. Stop feeding us more garbage, that’s not motivating. Feed us great things, great places, great experiences and great people.

I’ve recently enjoyed amazing across a few different experiences and it’s been both uplifting & motivating. Some think it’s harsh purging those habits, things & people that don’t bring amazing - I don’t. Chances are if it’s not amazing to & for you, it’s probably not amazing to & for those other habits, things or people on the flip side. Everybody wins when amazing takes the stage. 

Do I think life can be amazing every single day? Yes I do in it's own unique ways and it’s really no different than carrying the woes me attitude... except opposite.

So get out there and seek out amazing. It will help you become a happier, healthier and more productive person.

Tuesday, May 28, 2013

The Costs Behind Trust

A recent survey stated that only 39% of employees trust their senior leaders in established organizations.  And although this ‘stat’ could be attributed to several factors that may include - actions of the senior leaders, generational behaviours of the employees, overall confidence in the economic climate, etc. – what is important to recognize is that trust might be the underlying issue in both the employees & employers optimum success!

Trust a skill?  

The concept that trust is a skill, not just some intangible may be a surprise. Trust can be quantified and measured, it is possible to look at its components, understand the dimensions and the behaviours that build trust. It is possible to establish and grow trust in any relationship. On an individual level, whether we trust someone, how fast and how much is as much part of our behavioural profile, as our surroundings. What a team needs is a framework so they can think about trust, a language so they can talk about trust and a process so they can work on trust. Trust is the confidence people have in each other, and must be a combination of character and competence.

Establishing trust. 

Trust as a combination of character and competence means that one cannot be severed from the other. The first step is to ensure we ourselves are trustworthy, our character, our behaviour, our language, our actions and the competency level we display at work; then to extend this trust and confidence outwards to our team members.

When trust is extended people will thrive. Consider the simple example of the overly distrustful and skeptical manager. There is evidence that this will affect the way they behave towards their employees; small indicators such as less eye contact, less expressive language, closed body position and measured speech. The employee will pick up on that uncertainty and distance, making him a little less confident, a little less friendly and a little less certain of his competency. This in turn makes the manager doubtful about the character of the employee and competence, throwing the work relationship off course and diminishing trust.

There is a risk in trusting, but there is even more risk in not trusting. If you do not have the belief you can trust your team members, managers and employees, you will lose them, and bring in all kinds of new costs. Extending a level of trust to people until they prove themselves unworthy of that trust allows more possibility to happen.

What we can do. 

It is important to understand what you can do immediately to increase, grow and establish trust within your organization and team.

(1) Action items are what you want to establish first, with a clear understanding of what it is that you can work on personally and immediately. Think about how you can become more trustworthy and how you can extend more trustworthiness to someone on your team; which behaviours of yours inspire trust and which do not.

(2) Be responsible. No matter what situation you are in, you can always be responsible for your own level of trustworthiness.

As Covey states, trust is an extraordinary lever, it's the hidden variable that affects the trajectory of everything else; your relationships, your ability to innovate, execute, collaborate, and communicate in a positive or negative way. When trust is present relationships thrive, efficiency and speed increase and costs go down.

Monday, May 27, 2013

Columbia Drainmaker II's

Are you participating in wet and muddy races this year such as the Canucks Adventure Challenge, Tough Mudder, Spartan Race, or Warrior Dash?

How do you know which kinds of shoes are going to be the best for your feet?

Well, we have a great option for you! Columbia has come out with the Drainmaker II.
The Drainmaker is a hybrid runner-style shoe with a lightweight mesh upper that has built-in water drainage ports in the heel and forefoot. These specially designed drainage ports allow any liquids to exit the shoe ASAP. It’s really a unique combination of a running shoe, a casual shoe, and a water sport shoe.

All of this means that when you emerge from the chilling water, you’ll be able to concentrate on having fun and winning the race without worrying about the weight of the shoe slowing you down due to the water or mud. Since the Drainmaker is still an enclosed shoe, your feet will be protected no matter what you are racing through. Watch this short video and see the Drainmaker in action!

Despite all of this, the Columbia Drainmaker isn’t considered a “barefoot” shoe. It offers a lot of cushioning and has similar qualities to a traditional runner. So it’s not just a niche product.

Check out our stylish Drainmaker colours at our Kintec stores, our web store, or at our next community "water event", the Rio Tinto Dragonboat Festival, June 21-23 at False Creek!

Friday, May 24, 2013


Kids our the future. When a 9 year old speaks out at a high level meeting to a CEO of very well known company, it can not go unnoticed.

I can not wait to see what this young lady, quoted in the article, does in the future for the health and well being of her peers and canadian youth.

Check this out! McHelp!

Thursday, May 23, 2013

Come Up With an Exercise Plan!

A lot of people go into the gym with absolutely no plan outside of the basic premise that they are going to work out. One of the biggest ways to miss out on results is simply by wasting time and not being efficient in the gym. Whenever you walk into a fitness center, you can look around and see people standing, sitting, texting, chatting, and generally wasting time. The key to having a good workout is coming up with a plan ahead of time and sticking to it.

First: plan your month. As we are setting our fitness goals we should start with the macro first. Step one is to decide in advance what days you are going to exercise. This should be premeditated and not simply a reaction to having free time. If you wait until you "have the time to workout", you will have created a very effective strategy to never workout again!

Second: plan your individual weeks. Now that you know what days of the month you are going to exercise, you can start breaking it down into individual weeks. This plan should reflect an actual week. Look ahead and think about set-backs, schedule conflicts, and anything that could change your plan for any given week within your month of training and plan around it accordingly.

Third: plan your day. Now this is where things get a little tricky. Planning your actual workouts can be a little bit daunting. There are many systems and strategies around planning workouts. The actual session itself could be discussed at length, but that is not the point of this post. Instead we are going to keep it simple and come up with a generic plan that will work for most people. There are so many specific considerations when building a proper training program and realistically, in order to get the best results and make sure you are doing the right things, you should employ a professional who knows their stuff. However, most people cannot afford a full-time personal trainer so the next best thing is to come up with a plan for yourself and listen to your body. If you are doing something that feels “wrong”, then chances are it is.
Some guidelines to live by:

-       For the first 1-3 months don’t do any chest exercise or anything where you are pushing weight over your head. Most people sit way too much and most of their general movements are in a push direction. This causes forward head and shoulder position and can lead to injury. Best to avoid making your muscle imbalances worse when starting an exercise program.
-       No flexion extension movements with your back for at least the first 3 months. This means NO SITUPS and no back extensions. Like the above rationale for not doing push motions, we spend a lot of time sitting and this results in overactive hip flexors. Sit-ups are never something you will see endorsed here, but doing them in the beginning stages of a training program is paramount to lower back suicide. Stick to static abdominal contractions like planks and layouts.
-       Be patient. Start slow as this is a marathon not a sprint. Exercise should always be thought of in the long term. There is no quick fix so you should go about your planning with this in mind.
-       No jumping for the first 6 months. This is a general guideline for most people. Jumping is very hard on your body and realistically does not give you any amazing gains that cannot be attained though safer endeavors. Allow time for your joints, bones and muscles to adapt to taking the impact of heavier lifting before you start doing any type of jumping.
-       The basics of progressive overload mean that, if you are manipulating the number of reps that you are doing and the weight that you are doing in the right pattern, you will see continuing results. What this means, in simple terms, is, if you start lifting a weight 10 times (meaning you are only capable of lifting this weight 10 times… not just only lifting it 10 times because that was your preplanned number), continue to lift that weight until you can lift it 20-25 times (this may take a few months). Then, once you are there, go back to 10 repetitions with a heavier weight and repeat that process. By doing this you will minimize plateau and maximize your results.
-       Following an opposite muscle group pattern is a good general way to go. Push followed by pull. It is okay, however, to do 90% pull and only 10% push for the first 1-3 months in order to offset your muscle imbalances as aforementioned.
-       Write down your workout and bring it with you to the gym. This should be basic but detailed.
o   10 Reps – Biceps, Triceps, Legs, Shoulders
§  Walking warm up
§  Range of motion warm up
§  Stability ball squats
§  Bicep curls
§  Tricep extensions
§  Lateral shoulder raises
§  Glute bridges
§  Planks
·      Cardio block of 3-5 minutes and repeat above 4 times.
o   This is, of course, a very simple sample workout. It is also very effective. Simple, hits the major muscles that we are deciding to work on, and can be done in any gym. No rocket science here, but it is a lot more effective than just going to the gym and randomly doing things.
The science of program design is something that should be left to professionals. However, if you are going to put time and energy into exercise, then you should come up with a plan and stick to it. There is no need to waste time wandering around the gym. Come up with a plan, follow the above guidelines, and get after it. 

~ Yoshia

Wednesday, May 22, 2013

Workout your ears.

The gym rats love it when bicep day comes. A chance to really grind out the beach muscles is what they are after. With all the information available to us today they know they have to do the other muscles most of the time. The stabilizers, the Bosu-ball stuff and even work the treadmill, but really what they like is the chest and biceps day. That gets the girls.
They think.

It appears the same exists in business. Except in business bicep day is the moment in a meeting that someone is asked what they do. Boom. Door open. Beach muscles.

People will typically launch into a myriad of differing titles that consist of things like Chief, Head, Strategic, Director, Chair, Lead or any other acronym that will have us all amazed by their resume type title. A puffed up and important feeling fills the room at this stage and then one by one people follow along silently trying to stay with the pack of title talkers. Slowly the room begins to feel like a University bar minus the athletic apparel. People talk about themselves and what their paid position is without allowing too much depth to come into the conversation.

Now consider the couples you might see where you wonder how the beautiful women ended up with that guy. You know that guy, the one who probably missed a few bicep days. The one who might not know what bicep day even is. [And yes, stereotypes are ruling the day here...go with me.]
He has a secret I’m going to share with you. A very important secret.

When asked what do you do he hears the exact question and responds accordingly. He has never translated that question to mean, how important do you find yourself or at what level of competence should I accept you at or what University degree have you attained or what title do you possess.
He simply hears, “what do you do” and responds.

In those meetings and in the conversations at the parties he has always been a man who has worked out his ears. His biceps have been neglected. But his ears are as strong and built as one could have.
His answer is often a short description of the projects and hobbies he enjoys and is quickly followed by a cordial question to find out what others do. he isn’t looking for the spotlight immediately. That time will come and he can be patient. He knows he doesn’t need to seal the deal the second the relationship begins. Instead, he listens for their actions not their title. He listens for their compassion not their arrogance. He listens actively aware that some need to fill space because they are filled with humanity including the fear of not fitting in. He wants to know why you are on the planet and has honed his skills to such a level that he can hear who you are breathlessly quickly.

His beautiful partner has always loved the feeling of being heard. She has loved his ability to see her soul as she expresses herself. It took her a long while to realize that she enjoyed actively being listened too and being in the company of such a skilled person. She now feels empowered and loved and able to express herself without fear. Active listening takes practice. He has not missed many workouts.

Where you work is not what you do.
Who you are is not what your title says.

The events, adventures, products, places and legacy you leave for others is what the world cares about.

Live life without a title. Skip bicep day.
Concentrate on Ear Day.

Go. Make a difference.
[shared from Willie Cromack. For more post written by Willie C, check out his blog @]

Tuesday, May 21, 2013

Don't Wait...

for the next tragedy to remind you of what is important. It's not worth it because eventually it will be too late. We've all been there; staying late at the office, meticulously planning our diets, or ensuring we're getting our required exercise into our routines...however, these are just some of the things we should keep up with the majority of the time. But what about the real important items?

Tragedy struck Boston recently with the bombings that took place at the annual Boston Marathon. Tragedy also struck Oklahoma with the tornado that ripped through the town of Moore. Both of these events are emotionally impacting many people - whether it be directly or indirectly. In fact, it probably provided perspective for many of us. 

Unfortunately, sometimes it takes a tragedy like the Boston Marathon bombing or the Oklahoma tornado to remind us what truly is important in life. We get so caught up in things like how much money we make, the next to do at our work, or the stress of maintaining a tidy home, that we often forget about the things that really matter to us.

Today, we challenge you to go out of your way, to plan, and to spend time with your loved ones or do whatever it is that you care most about. Working late at the office or sweeping the floors at home can wait another day.

Don't wait. Do. 

Monday, May 20, 2013

Fitness Tip - How to best use a foam roller!

By now most of you have seen someone with a foam roller, many of you might even own one at this point. But what should we be doing with them and which one is right for us. Well the answer very much depends on the type of activities you engage in and  preference of a hard or light massage.

The basic idea that applies to everyone is to add a foam roller to your post workout routine as a therapeutic pain reliever or to loosen the tightness of your muscles. The self myofascial release that you attain with the roller is similar to a deep tissue massage. You may experience some soreness just as you would with a real massage but the relief you will feel is worth it. The best part is that you can adjust the amount of your body weight that you place on the roller which in turn can adjust the intensity of your roll. 

At Kintec we carry a 3ft length (full and half size) roller and a Go Fit Travel roller.


Click here for more information and an instructional Foam Roller video!