family running in the fall

3 Day Thanksgiving Workout Plan

John Barry Sports Performance Specialist Looking to make the most of your Thanksgiving Day feast? Let’s make those extra calories count. I like to take a 3-day approach to Thanksgiving (or any other big eating day). It’s a process to not only limit the damage from overindulgence but how to take advantage of the second

family laughing and walking

Post Thanksgiving Detox Tips

By Alyssa Bialowas My favorite meal of the year is fast approaching, and this year I have a plan to recover from the overindulgence and the ensuing lethargy that follows. Wine, turkey, stuffing, potatoes, cranberry sauce, roasted vegetables, gravy, pumpkin pie and so much more, there’s no holding back at Thanksgiving and you deserve to

hiit-carbs

Does A Carb Restricted Diet Change HIIT Boost Health Benefits?

Moji Kaviani, Ph.D., CEP Would carbohydrate restriction diet augment HIIT-induced health benefits? High intensity interval training has received so much attention because of the benefits of health and exercise performance. HIIT is a series of high-intensity exercise bouts interspersed with low-intensity exercise for recovery. In addition, there are several dietary modification approaches such as carb

skiers drinking water

Calculate Your Sweat Rate

Moji Kaviani, Ph.D., CEP How to calculate your own Sweat Rate? Check your weight in kilos (Kg) prior to exercise session in minimal clothing or naked.  Monitor your fluid intake (L) during your exercise session. See reverse. After your exercise session, towel off if necessary and weigh in again wearing the same amount of dry

masters cyclist

Do Masters Athletes Need Specific Nutrition?

Evan Stevens Nutrition. It’s a topic that stirs debate at every mention. One day you can look in the newspaper and see an article discussing the benefits of high protein diets on weight loss, the next will have an article saying that high protein diets can cause kidney damage. You bump into someone who is

cold baths

The Skinny On Cold Baths – Do They Actually Work and If So How?

Gillian White – BSc., MSc., PhD Candidate, University of Toronto, Department of Exercise Sciences The Skinny On Cold Baths – Do They Actually Work and If So How? Getting the most out of your workouts, paradoxically, can be as much about what you do during your workout as it has to do with what you

mature-athlete

Exercise Training Plan For Patients With Breast Cancer

Moji Kaviani, Ph.D., CEP Prevalence of breast cancer is alarmingly increasing in women across the world which is the leading cause of cancer death in this population. Despite using the advanced methods of treatments (e.g. chemotherapy and radiation), these treatments could adversely affect cardiovascular, metabolic, musculoskeletal, and well-being of patients (Fairman et al., 2016) Results

ski conditioning

Ski Training Magic Part 2: Hurry Up and Weight!

Hank Shell Another week, another round of snowfall in Colorado’s San Juans. My friend and I awoke to find our hunting camp blanketed in two inches of the white stuff this past weekend, and as we crept along the high alpine slopes of Lone Cone in search of elk, my eyes were just as keen

dry needling

Reduce & Prevent Injuries With Dry Needling

Ryan Cross, B.A. Hons (Kin), MScPT, FCAMPT Registered Physiotherapist in Sarnia, Ontario, Canada Maintaining an active lifestyle has many benefits, but it comes with a risk of pain or injury.  Although muscle soreness is an expected outcome with some exercise programs, when it lingers for days or weeks it can prevent you from staying active. 

alpine skiing

Is Skiing An Effective Alternative To Indoor Cycling?

Alyssa Bialowas As the days start getting shorter and colder, physical inactivity becomes the new norm for a lot people. Ask yourself this: How many times have you walked straight home after work, bypassing the gym in favour of your warm, comfortable house? Compared to the summer months, physical activity and total daily expenditure have

woman drinking sugary drink

A Taste Of Sugary Drinks May Improve Athletic Performance

Dayton Kelly SUMMARY: High carbohydrate drinks improve short term performance (<1 hour) when swished in the mouth without swallowing (Burke & Maughan, 2015). Swallowing may increase performance benefits, but at the risk of discomfort during performance (i.e. nausea, bloating). Current research suggests high carbohydrate drinks improve performance through altering the perception of fatigue rather than

couple trail running

What Factors Determine Ultra-Marathon Success?

Julia C. Basso, PhD 100 miles is approximately the distance from the surface of the earth to the planet’s boundary, called suborbital space. This is also the distance run by ultra-marathon racers. To be considered an ultra-marathon, the race must be longer than the traditional marathon distance of 42.195 kilometers (26.219 miles). Beyond that, ultra-marathons