July 16, 2012 by Bryan Tasaka | No Comments on LEAN DOWN TO SPEED UP! By Sarah Seads
Uber-athletes. Weekend warriors. Age class performers. Regardless of ability or sport, gender or age, we are all really after the same elusive goal know as a PB or ‘Personal Best’. Whether you are looking to shave 30 seconds off your next 5k or qualify for Ironman Canada the chances are pretty good that you would like to improve on your current results by getting faster, fitter or being able to go further than you can right now. This is main reason why we keep going back for more year after year.
And this is also the reason why we tend to be gear junkies and techno-geeks looking for the latest, greatest and lightest weight gear to get us closer to our personal goals. Busy searching flash sport specific websites for their next promising purchase many recreational athletes overlook the impact that a lighter ‘race-weight’ can have on their results. Losing a few extra pounds of body fat can improve your performance, decrease your race times and save thousands of dollars trying to shave 3 pounds off your current ride.
Here are some important keys to consider when planning to ‘Lean Down’:
1. Less body mass means less energy is required to propel your body.
2. Balance between body weight and adequate muscle mass is required for optimum performance.
3. Focus on decreasing body fat to athletic levels while maintaining muscle mass.
4. Nutritional fueling requirements must never be compromised for weight loss or performance and health will be impaired.
If you are carrying excess pounds of body fat then you are requiring your body to use more energy to propel forward, up and over the demands of your sport. However, weight loss must always be balanced with your training goals and it is a fine line that must be given careful attention to ensure that you never compromise performance or overall health for weight loss goals.
The good news is that drastic measures are not necessary nor are they effective for long term weight loss. Creating a small caloric deficit every day and every week will add up to successful weight loss over the long term. Not unlike the current government, you too must take steps to create your personal calorie deficit in order to reach your body composition goals. You too must spend calories and cut back on savings to make positive changes. You must burn your way into a caloric deficit in order to shed excess body fat! Simple but oh-so true, the only way to get rid of excess body fat is to consume fewer calories than you expend. That way, your body dips into it’s reserves (aka the Fat Surplus) to provide the energy it needs. Let it dip into it’s savings!
THE BEST WAY to do this is to create a 250-500 calorie deficit every day through a combination of intake and output (diet and exercise). Eat 250 fewer calories (2 beers) and burn 250 extra calories (30-45min run) in addition to your current routine and you WILL lose body fat. Sorry…there aren’t any magic potions, lotions or gadgets in this equation just simple grade school math.
Following are my top 10 tips for creating a small caloric deficit that will result in safe and effective weight loss to help you reach your healthy race weight. Time to get focused, be disciplined and set yourself up for success!
1. Food log: start observing and recording your intake to become aware. Free on line logging tools such as www.fitday.com are available for instant calculations.
2. Learn to read labels and educate yourself about healthy food choices.
3. Design a weekly meal plan and stick to it. Success or failure is made at the grocery store.
4. Emphasize nutrient rich food choices and plan your meals around vibrant, colourful vegetables and fruits-5-10/day.
5. Cut Out Empty Calories: processed foods, fast foods, junk food and alcohol. This is one of the the easiest ways to create a deficit (or surplus).
6. Focus on Portion Control: Avoid overeating by eating slowly, using smaller plates, and starting with a smaller serving size. Don’t eat if you are not feeling any degree of hunger.
7. Never skip breakfast or other main meals as under eating can be just as detrimental as overeating as it may cause your body to become ‘fat-friendly’ holding on to every calorie you consume.
8. Consume low-density caloric snacks more often. These are usually high in air, water, fibre and will fill you up without filling up your fat cells.
9. Set yourself up for Success: Plan in healthy snacks to avoid overeating later (busy days, on the road etc).
10. Drink 8-10 cups of fluid per day.
MOST IMPORTANTLY: never ever compromise your pre, during and post training fueling guidelines to cut back on calories or you will never reach your true racing potential. Good luck, be patient and the new lean mean you will be ready for a PB come competition day!
Sarah Seads is a Kinesiologist and Fitness Trainer based in the Comox Valley on Vancouver Island, British Columbia. Her company Equilibrium Lifestyle Management, or ELM, offers group ‘Fitness Adventures’ and Personalized Training programs to assist clients in reaching for their fitness dreams and goals. FMI go to www.elmhealth.com.
January 30, 2012 by Bryan Tasaka | No Comments on THE 2012 MOMAR POSTER – DID YOU MAKE THE CUT?
Big thanks to Paula Solanoy for creating this year’s poster design. I love the concept and the photos by Erik Peterson, Jill Collins, and John Crosby really tell the story of the MOMAR. Look at all those sponsor logos too! What a great team we had last year and I’m hoping they all sign on for this year too!
January 6, 2012 by Bryan Tasaka | No Comments on BEFORE AND AFTER WITH MR_MOMAR. FINDING BALANCE (ALMOST).
Is there anything more synonymous with the start of a new year than hangovers and resolutions? For me, the hangover wasn’t too bad and I’m working off the same resolution list as in years past. On the top of the list continues to be “Achieve work/life balance…” and sure I’m one of a billion people with this same goal.
Trying to balance my time producing two MOMAR events and the Big Chop Summer Paddle Series with my demand of my day job and my family life is nothing short of challenging. And add to that, my need to get outside for some fun on the trails puts even more pressure on that delicate balance.
Back in March 2011, I signed up for Challenge by Choice’s Virtual Coaching Program. I was excited but skeptical that I could find consistancy long term. However, here I am, nine months later and, wow, what an impact the program has made on my life.
How it works? Simple. Adventure athlete and professional trainer, Jen Segger, set me up with daily workouts via the Training Peaks website. I would log in and see my workouts for the next few weeks. The workouts would always vary depending on my training goals but most of the training was running based with different types of workouts (e.g., fartleks, hills, tempo) on different terrain. She also included bike and strength workouts with different objectives for each.
The results have been awesome. Since March, I averaged over five hours a week of training, dropped 10+lbs and feel fitter than I have in a very long time. I attribute my success to the simple fact that I feel accountable not only to myself, but also to program and especially to Coach Jen. It’s a great feeling to get home from a hard workout and log the results into the program, get an email from Jen saying something along the lines of “Good work, B!”
I will admit that fitting the training time into my already busy schedule continues to be my biggest challenge. However, I’ve made it a priority and the delicate balancing act seems to be adjusting just fine.
The MOMAR Squamish Course Director, Jen Segger, is down in Death Valley running the Badwater race. This is one of the toughest races in the world with a course that stretches 217km through the scorching dessert sun of 55c temperatures.
This is a race that you only accepts the best of the best and you have to apply to get one of the 80 spots. Jen is the youngest female to ever make it in. She’s running strong and as of now she sits in 9th spot (possibly 7th — the results aren’t that clear).
I think Jen is hoping to make a go at the 28 hour course record! She started the race yesterday at 10am so she’ll be finishing around 2-4pm today. You can follow her progress at www.badwater.com.
GO JEN GO!!!
The Vancouver showing of Team Helly Hansen / MOMAR’s Pushing the Limits was held last night to a crowd of over 50 people. Great stories were told about their adventures at the Baja Travesia, Raid the North Extreme, and XPD.
Thanks to everyone for coming out and to the staff at Helly Hansen Granville for staying open late.
The next show is in Victoria and only 10 seats are left. We hope to see you there!
Wow. In a mere 46 days, the 37th edition of the Atmosphere Mind Over Mountain Adventure Race sold over 600 entries making this event the fastest sellout and biggest turnout in our 17 year history. We have racers coming from across North America and even a few from Australia, Germany, and South Africa. Over 50% […]Read More...