The purpose of a warm-up is not only to increase your body temperature but to also increase your heart rate and blood flow to your muscles, to prepare those muscles for the work they are about to do and to address your mobility. Completing a warm-up will also decrease your risk of injury, like muscle strains and sprains.
There are four muscles that make up the hamstrings, the biceps femoris long head and short head, the semitendinosus, and the semimembranosus. Read this blog entry to find out where they exactly are, what they look like, and how you can strengthen them.
When splitboarding, I need to make sure that I maintain my energy levels for the tour up and the shred down. Some tours are long and steep; others are short and sweet. Regardless the round trip distance or the vertical gains, I always make sure to stock up with my favorite snacks to stay fueled.
Fats provide more energy than carbohydrates because they take longer to be broken down. So I like to bring a trail mix which consists of a combo of fats and sugars. I love going to Bulk Barn and making my own. It usually consists of a variety of nuts (almond, cashew, pecan, walnut), seeds, dried fruits, and chocolate covered anything. I also like to pack some Babybels.
When it comes to just carbohydrates, my go to’s are Clif BLOK Energy Chews and Ritter Sport from MEC, or Cadbury King Size Chocolate Bars from any grocery store. The simple sugars that your body can use instantly. For those times when I know, we are approaching a short and steep section, or we have a lot of switchbacks ahead of us, popping one or three of those energy chews, or a few pieces of chocolate gives me a jolt of energy I need to get me through it.
Your body will only use protein as an energy source when there are no fats or carbs available. Protein mostly helps with rebuilding tissue (i.e., muscle), so I like having some at the end of my day when we are back at the car. I’ll bring some good ol’ Polish kielbasa that I get from Jan’s Meat and Deli, a can of tuna, or some simple protein shake.
Keeping snacks easily accessible, like in my jacket or pant pockets, ensures I can get an instant serving of energy when I need it, and it keeps it warm. Frequent stops to take your pack off is not efficient, and it interrupts your pace. Plus, being in the backcountry, you roam across areas where stopping is not ideal, like a large open avalanche path.
There is a lot of gear you need for splitboarding in the backcountry. The right board and skins, clothing that will keep you the perfect temperature, spare parts and repair kits, lightweight and compact everything. The same detail should be given to the calories you consume while roaming in our beautiful backyard. Give these snacks a try! Comment below to share any of your favorite snacks that you pack for your adventures.
When you Google trainers in Calgary, you get over 500,000 results. Most of these results are of gyms in the city and not of individual fitness trainers. Which means you have to continue searching for a Trainer that suits your goals, your personality, your budget, and any other demands. That is a lot of results to go through and, most people do not have the time for that. Unfortunately, within these results, there are individuals with no credentials or limited experience working as fitness trainers. Putting your trust and your hard earned money, into a Trainer that will help you achieve your fitness goals, is a big deal.
So how do you make the right choice?
Jackie Cooney is the owner of 4HireFitness and she wants to help you find the right fitness trainer for you and your goals. Her journey in the fitness industry began 28 years ago, where she started out as a running coach for the City of Calgary. She has worn many hats over the years, and I got to sit down with this inspiring individual to get to know more about her and 4HireFitness.
What inspired you to start 4HireFitness?
J: For some time, I have felt that the fitness industry has been watered down with people who do not have credentials and are taking away career opportunities from those that do. I have worked with amazing and highly educated Trainers, and they don’t get the recognition they deserve. Also, people don’t know how to find certified trainers, so I wanted to create a platform that would provide them with information and guide them in finding the right certified Fitness Trainer.
What do you look for in a Trainer before representing them on 4HireFitness?
J: First and foremost, I look at their credentials/certifications, their education and overall knowledge of body mechanics. I spend time getting to know their personality, attitude, and their beliefs in helping the community. Common sense is also key.
What are your top 3 programs/diplomas/certifications for personal training?
J: I think the Mount Royal University Personal Fitness Trainer diploma is solid. A Kinesiology degree paired with Exercise Physiology or the CSEP CPT certification. If I am looking at fitness specialties such as sport specific training, the Certified Strength and Conditioning Specialist cert from NSCA is on my list.
What do you think are important questions a person looking for a Trainer should ask?
J: 1. What are your credentials? Plus proof of these credentials.
2. What is your training philosophy?
3. Why did you get into this industry? How long have you been in this industry?
4. What is your greatest success story?
5. Ask them to provide you with some testimonials.
Any advice you would give someone interested in becoming a personal trainer?
J: Find a mentor, a role model. Shadow people you would like to emanate and volunteer your time.
How does the Client to Personal Trainer matching process work at 4HireFitness?
J: There is an Intake Form on the website for clients to fill out. They provide me with their fitness/health goals, a little background history, where they want to train, and if they have looked at any of the trainers on the website. Because I have spent time getting to know each of the trainers, I also make it a priority to spend time getting to know the clients. Once we have a successful match the trainer then takes over and schedules an initial consult with the client.
What has been peoples reaction towards 4HireFitness so far?
J: Overwhelmingly supportive.
Where do you see 4HireFitness in 5 years?
J: Branching out into all the fitness avenues- Fitness Instructors, Nutritionists, Massage Therapists. I want to align with people in the fitness industry that have the same values as my company to ensure integrity throughout the entire fitness and health industry in Calgary. Also working with Trainers to give back to the community, by using their specialties.
Lastly, How do you Roam?
J: Running, snowshoeing, cross-country skiing, triathlons, traveling, and networking! I also like to try new activities all the time.
If you are looking for the right Fitness Trainer or maybe you haven’t had luck with previous trainers you’ve worked with, then I highly recommend you check out 4HireFitness. Let Jackie help you get on the right path to achieving your fitness and health goals. She wants to keep a higher standard for personal training in Calgary, and she wants to ensure your safety and success.