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Living Beyond

By | Blog Spot, Fitness, Health | No Comments

lucyborn

What does the phrase “living beyond” mean to you? Just take a moment to gather your thoughts before reading further.

Living Beyond was established by Lucy Born. It’s a place where she shares her journey through self-development and self-awareness. It’s also a place where she shares tools and ideas to help people live a life of greatness. Lucy started Living Beyond last year and in a span of just a few months, she’s challenged and pushed the meaning of life to a whole other level. We’ve had the honor of hearing her share some of her experiences and challenges through her journey.

What pushed you to begin your journey of self?
I knew I wanted more, but didn’t know if it was possible. I wanted to interact with the world as my best self. I had the breakthrough when I left on exchange to Europe for seven months. I took this time as a retreat for self-awareness and development, and less of school learning. The time I spend doing that, has led me on a path that has changed my life.

What motivated you to bring your journey online?
On this trip through Europe, I went through such a transformation of myself and in my life. I wanted to share some of the tools and my journey to help people along their own journey. Living Beyond was created to help people have the tools, self-awareness, goals and revelations to live lives of greatness and believe they can be their best selves. To live vulnerable, courageous and authentic lives.

What is one of your fears of sharing your stories?
Who I could hurt, who I could lose, what people will think. We all have those voices in our heads that tell us who do we think we are, what right do we have or that we aren’t good enough. Sharing my thoughts online leaves me vulnerable to the world, but I know that by doing it, I’m letting my self and my creativity shine through.

What advice can you give to someone overcoming their fears?
Fear is there for a reason in our lives, it can keep us alive, stop us from going over a cliff or getting attacked. But in our everyday lives fear tries to make things certain, it tries to stop the unknown from happening and it pretty much tries to keep anything interesting from happening. The trick is to acknowledge the fear and what it is trying to do, then to not let it have any say or action over what you are trying to do. Just keep moving forward. Remember that when fear comes up, it’s a sign that you are trying something new, being creative, embarking on something exciting or having an opportunity for growth and learning.

Do you feel having an external support system is important?
It’s incredibly important, I think everyone has heard ‘you are a reflection of the 5 people you spend the most amount of time with’. Surrounding yourself with positive, encouraging, and supportive dreamers and achievers will skyrocket your life forward and leave you shinning.

Which 3 habits would you recommend to someone who is new to living a greater life?
Have a morning routine and evening routine – set aside time in the morning and night to reflect on how you’re feeling, how your day was, what you have to be grateful for. Use it to get grounded with your values and what you would like to achieve.

Exercise daily and get out into nature – movement helps free our mind, body and soul. It will help you be so much more productive in everything that you do.

Set goals – get into the habit of setting weekly and monthly goals for all areas of your life. Make sure they are inline with your values and vision. This will help propel you forward and help you create the life you want.

If you could recommend any book to anyone, which book would it be?
There are so many great ones it’s hard to choose. I love all of Brené Brown’s books – The Gifts of Imperfection, I Thought It Was Just Me, Daring Greatly, Rising Strong. They help us know our selves, learn the vocabulary to express ourselves, foster healthy relationships, and create a world of connection and compassion.

Check out her website for more details!

www.livingbeyond.ca

Facebook: https://www.facebook.com/livingbeyond.ca/
Instagram: @lucykborn
Twitter: @lucyborn
Pinterest: @lucyborn

2015 Fitness Trends Overview

By | Current News, Fitness | No Comments

A look at some of the biggest fitness trends of the past year.

It wasn’t long ago when CrossFit was a foreign concept to many. Nowadays, the popular company that markets itself as both a competitive sport and an exercise philosophy is just one of the many trends that are populating the fitness industry.

The advent and rise of social media, particularly Instagram, has been one of the most important figures in the rise of trends in fitness. It’s become such a hub for exercise enthusiasts that simply being great at what you do can land you a sponsorship deal from nutrition and equipment brands.

With that in mind, here are some trends we saw rise this past year:

Variations of Yoga

D2

Yoga’s rise to prominence has been going on for years now – we’re at the point where several distinct variations of yoga are becoming more and more popular. For example, Paddleboard Yoga has been deemed as the new Pilates, in terms of its cultural impact as a form of exercise. This variation of yoga combines elements of hatha yoga and vinyasa yoga asanas with aspects of surfing. Another increasingly popular branch of yoga is Bikram Hot Yoga. Bikram is derived from the traditional philosophies of hatha yoga and places the practitioner in a room that’s often heat to up to 40 °C.

Both Paddleboard Yoga and Bikram Hot Yoga are just two of the many variations to the exercise, these two however, are among the most popular in Vancouver.

Squats

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Though squats – as an exercise, isn’t necessarily a trend, the practice of it, has become quite popular, particularly through social media. Facebook, Twitter, and Instagram all have their respective pages for the popular “#shesquatsbro” hashtag, a growing online community about women who display the benefits of squats. Squats are also seen as the foremost exercise within the polarizing “#doyouevenlift” online movement.

There are other ongoing trends that are becoming seemingly permanently ingrained in the fitness culture. It’s safe to say that both CrossFit and High Intensity Interval Training are here to stay; it’s also safe to assume that there are more trends to come, one of which is the following:

Wearable Tech

DF1

Calorie monitors and pedometers have been around for a while, but only now has wearable tech been gaining the steam to become a true and common part of the fitness world. FitBits and Jawbones are among the more prominent brands in the business of wearable tech for fitness, and not only do they perform well in terms of tracking your daily stats, they also look sleek enough that you can wear them almost anywhere.

Sports have also looked into the future of wearable tech. The NBA has openly acknowledged that certain tech gears can allow teams to track stats and movements more efficiently and teams themselves have admitted the benefits of it.

The most important thing to remember about trends is to try them out first. Don’t jump into doing a certain fad just because the rest of the world is doing it, you never know, it may or may not be for you.

References:

https://www.acsm.org/about-acsm/media-room/news-releases/2015/10/26/annual-survey-reveals-new-1-fitness-trend-in-2016

http://zenplanner.com/blog/fitness-trends-2015/

http://www.standuppaddlevancouver.com/home/sup-yoga/

Dyer Approved Christmas Dishes

By | Dyer Tips | No Comments

Christmas

 

Tis the season to spend quality time with friends, family, and loved ones – and there aren’t many better ways of celebrating the holidays with a grand feast. Several feasts, as a matter of fact.

The holidays bring about joyous gatherings around the table, where cuisines from all cultures get to showcase some of their traditional holiday specialties at multiple jovial dinner parties. However, the simple fact that there are multiple dinners to attend this season can be a possible obstacle to our goals of staying fit amidst the inevitable winter lull. This doesn’t mean that the parties should be avoided. It’s the season to have fun, and keeping up a healthy diet shouldn’t get in the way.

Here are some healthy and exciting dishes you can bring to one of your upcoming holiday potlucks:

Slow Cooked Provencal Beef Stew

Slow cooking is ideal for potlucks. Dishes such as this can be well prepared a day or two in advance and you can even either cook them at your host’s place (granted you arrive early) or cook hours before and just hold it in the oven for heating. This dish offers a nice mix of vegetables, flavours, and a tasty helping of beef chunks (makes sure to pick out nicely marbled ones).

Full recipe at: http://www.eatingwell.com/recipes/slow_cooked_provencal_beef_stew.html

Slow-Roasted Turkey with Cream Gravy

Turkey is one of the staples of Christmas for western cuisines. Again, this dish allows the opportunity to prepare the bird days before your dinner – a helpful factor during a busy season. What makes this turkey recipe stand out is its gravy feature that’s thickened by use of cornstarch – yes, it’s gluten-free!

Full recipe at: http://www.myrecipes.com/recipe/slow-roasted-turkey

Christmas Punch
This easy-to-make punch not only resonates with traditional Christmas colours, it also has that citrusy flavour that’s always welcomed during a holiday dinner party. It’s relatively easy and quick to put together as it only requires a few quarts of cranberry juice, lemonade and pineapple juice. Feel free to add in some bourbon or vodka for a bit of kick.

Full recipe at: http://www.food.com/recipe/christmas-punch-24845

There are numerous healthy alternatives to holiday dishes. There are a ton of recipes that follow the guidelines of a gluten-free, vegan, dairy-free or vegetarian diet – and they add that holiday feel to the dish as well. Ultimately, the most important note to remember during this season is to have a great time. Don’t let your restrictions overshadow the event. Keep it low-key. If you must, then watch your portions. Just remember, enjoy your time!

More at:
http://christmas.food.com/healthy
http://www.cookinglight.com/entertaining/holidays-occasions/healthy-holiday-christmas-dinner-recipes
http://www.eatingwell.com/recipes_menus/collections/christmas

The hottest gifts for your fitness friends!

By | Dyer Tips | No Comments

Gift-giving season is almost upon us. That means that the stresses that comes with Christmas shopping is also looming. This winter, look at the positive and try and take advantage of the opportunity to get handy and lovely gifts for your fitness fanatic friends.

Here are some ideas:

Smart running gloves

Running and workout gloves excel in achieving their original purpose. They help alleviate the discomfort that iron can have on the palms and they also work well in drying sweat. However, for those who enjoy their runs and workouts with some background music, gloves, at least the full finger ones, tend to be a nuisance when utilizing today’s host of touchscreen gadgets. One gift this season that will truly aid with that (minor) problem are touchscreen friendly running gloves.

Smart gloves aren’t just tech friendly, too. They’re often designed for maximum comfort and peak performance, featuring stretch fabrics and no-slip grips. Plus, they also tend to be adorned with strips that maximize visibility.
Check out Zensah Smart Running Gloves as an example.

 

PIC 1

Available at: http://www.amazon.com/dp/B00DSZ78PE/?tag=buzz0f-20

Yoga mat carrier

What better way to celebrate the ever-trendy features of yoga this coming holiday season than gifting even trendier yoga mat tote bags? For all the “rid yourself of your stresses and inhibitions” talk that comes with yoga, it sure becomes a nuisance when you find yourself walking around with that handle-less mat that tends to be more awkward to carry than comfortable. This coming Christmas, check out yoga-friendly tote bags that’ll surely excite your yogi friends, or yourself. They’re (mostly) quite affordable too.

 

PIC 2

Check out:

http://www.amazon.com/dp/B00LY9P1ZU/?tag=buzz0f-20

http://www.amazon.com/Zobha-Essential-Carrier-Charcoal-Bright/dp/B0054E35JK/ref=sr_1_1?tag=skim0x85018-20&ie=UTF8&qid=1354218760&sr=8-1&keywords=Zobha+Essential+Mat+Carrier

 

Avant-garde water bottles

Because sometimes, a simple water bottle is just not enough.

Water bottles are no longer just used to carry water. Nowadays, we have bottles that are marketed for their insulation capacities, their blender ball wires, rubberized grips, and even their cooperation with charities across the world.

Despite all that, water bottles make great gifts.

PIC 3

Prices vary depending on the brand and its capacities but here are some solid options:

http://www.amazon.ca/Hydro-Flask-Stainless-Drinking-24-Ounce/dp/B002ZKXJ1A/ref=sr_1_21?tag=ca-skim0x85018-20&ie=UTF8&qid=1354217436&sr=8-21&keywords=water+bottle

http://www.amazon.ca/BlenderBottle-28-Ounce-SportMixer-Black/dp/B006VT9R62/ref=sr_1_1?tag=ca-skim0x85018-20&s=home-garden&ie=UTF8&qid=1352519501&sr=1-1&keywords=blender+bottle+sport+mixer

Sports bottle smoothie marker

Remember all of those times you promised yourself that you were going to wake up bright and early to make a healthy shake before starting your day? But you never got to it because, well, it’s just too much work. Well here’s a smoothie maker that blends right into your sports bottle. Yep, it’s just that easy.

PIC4

http://www.amazon.com/dp/B004P2OLB8/?tag=buzz0f-20

In the end, it’s important to note that during the gift-giving season, the gift itself is just secondary. It’s the thought that truly matters. Enjoy the winter and don’t fall into overlooking your workout and diet regimens!

A little gift for you from Dyerfitness

This year, we’d like to do some giving of our own. Mention this blog post at your next workout class at Dyerfitness and you get to bring a friend for free! Promotion ends January 1, 2016 so come on in with a friend and get your sweat on with the Dyerfitness team this holiday season!

Happy Holidays,

Arianne + Johny

For more gift ideas:

http://dodoburd.com/health-gifts

http://www.buzzfeed.com/sallytamarkin/do-you-even-gift-bro#.vcPx0V2b4o

Cardio Counts – Alternatives to Traditional Exercises

By | Fitness | No Comments

Running isn’t for everyone. Neither is the elliptical machine or a stationary bike. Come to think of it, most people don’t even like the stairmaster either, or even the row machine. The point is, for most people, cardiovascular exercises, aren’t the most exciting part of their workout plans.

But it is important.

It’s also important to note that cardio isn’t limited to traditional activities such as running. There are many other exercises that will help burn the fat, tone the body and even provide a kind of therapeutic session for the mind.

As the cold, rainy and potentially snowy weather slowly seeps in, here are some alternatives that will surely add some flavours to your regular cardio exercise.

Boxing
Boxing training includes intensive work with bags, jump ropes, weights and of course, a healthy dose of punching, bobbing and weaving. It requires constant movement and the general nature of a boxing training session very much follows the rhythms of High Intensity Interval Training. Despite its inherently competitive nature, punching heavy bags and pads can be a fantastic outlet for stress. Learning about the technicalities of how to punch properly and react to strikes also includes the added benefit of improved self-defence. Most importantly, boxing teaches philosophies of discipline. It’s a workout for the body, and the mind.

Team Sports
Don’t let the inevitable competitive nature of sports push you away from participating in them – playing sports doesn’t only provide you an exciting cardiovascular exercise, it also benefits the body and mind in many other facets. Team sports help improve mood and cooperation (particularly when you’re winning!) it boosts self-confidence, and also creates a great space for bonding. At Dyerfitness, we organize a competitive yet fun health retreat once every two years, the next one will be held in August 2016! Contact us here for questions and/or to sign up.

DyerFitness (67 of 85)

The Great Outdoors
Though the arrival of winter can be an enticing reason to stay at home and binge watch the newest Netflix series, it’s also a reason to take advantage of the natural landscape of British Columbia. St. Mark’s Summit and Big Cedar and Kennedy Falls are some of the popular trail hikes in the lower mainland. The ever-popular mountains of Whistler and Grouse most-often provide a terrific ski and snowboarding experience. While Revelstoke and Fernie offer some of the best trails for mountain biking. This is where the province shines! Go outside and enjoy the cold! Need a hiking buddy? You know where to find us.

At the end of the day, what matters the most is that you enjoy your cardio, whether it’s running on a treadmill, climbing the stairmaster, boxing, or biking a trail. The benefits of cardio also aren’t limited to weight management and body definition. It’s great for the heart, metabolism, and it’s a fantastic stress reliever.

 

References:

http://www.livestrong.com/article/405122-what-are-the-health-benefits-of-boxing/

http://www.wellnesswithpenny.com/2011/08/top-7-benefits-of-boxing.html

http://www.mnn.com/health/fitness-well-being/stories/the-surprising-health-benefits-of-8-recreational-sports

http://www.healthline.com/health/mental-benefits-sports#2

http://www.bodybuilding.com/fun/sclark85.htm

Before you go-go gluten free

By | Health | No Comments

Gluten-free diet is undoubtedly on the rise.

This past summer, a market research by the NPD Group revealed that 70 million Americans admitted to have consciously been trying to cut down on gluten consumption. The BBC News relayed that 60% of adults in the UK have admitted to buying gluten-free product.

While in Canada, the Canadian Celiac Association reported that about one in 133 Canadians suffer from Celiac Disease, an autoimmune disorder that prevents them from breaking down the network of proteins.

Nowadays gluten-free diets aren’t just a mandatory choice made by those who suffer from the repercussions of Celiac Disease, it’s also taken a spotlight within the health and fitness community.

Here are some things to consider before eliminating the gluten contents of your meals:

It’s not necessary
Unless you have Celiac’s or have another form of gluten sensitivity, eliminating gluten from your diet isn’t necessary. Many believe that bloating, fatigue, and irritated skin is a by-product of gluten consumption. However, despite the rising fad of gluten-free diets, scientific research remains inconclusive. Peter Gibson’s American Journal of Gastroenterology has been considered as among the foremost studies in the state of gluten, but even Gibson himself told The New Yorker that the other complex carbohydrates that are found within wheat could also be the reason that non-celiacs are unable to digest efficiently.

Not every grain has gluten
Dropping gluten out of your diet doesn’t mean the total elimination of grain products. You can still eat things such as quinoa, buckwheat, millet and amaranth.

Weight loss isn’t a guarantee
This is reliant on how you go about dropping gluten. Substituting wheat products with their gluten-free alternatives may not necessarily produce the results you want since most of these alternatives carry extra sugar and calories. On the other hand, opting for whole grains as opposed to refined carbs can lead to the benefits that you might have in mind.

Be mindful and be patient with conversations
Any form of fitness-driven diets can involuntarily induce a sense of snobbery. It can also lead to ridicule from the people around you (both jokingly and seriously). Be prepared to talk about the reasons why you’re ditching gluten, and be mindful of not putting others down.

Gluten

Talk to your doctor
Ultimately, you don’t want to self-diagnose. Talk to your doctor or a dietician and see if going gluten free would be better for you. Just because celebrities and most people are doing it, doesn’t mean you should, too.

At the end of the day, your body dictates the benefits and downsides of going gluten-free. Make sure that’s the factor behind your decision, and not the popularity of the diet fad.

References:

http://www.newyorker.com/magazine/2014/11/03/grain

http://www.huffingtonpost.com/2013/07/08/gluten-free-should-shouldnt_n_3561641.html

http://www.bbc.com/news/magazine-33486177

http://news.nationalpost.com/health/does-it-make-sense-for-everyone-to-eat-gluten-free

http://www.glutenfreeschool.com/2015/09/01/going-gluten-free/

Healthy Halloween

By | Health | No Comments

This year’s Halloween not only falls on a Saturday, it also happens to fall on the day that we turn our clocks back an hour. That means that every single person out to celebrate will have an extra hour to continue on with their shenanigans.

Over the years, Halloween has grown to be truly a polarizing and divisive celebration. For some, it’s the best night of the year. Costume parties, limitless treats, and pumpkin spices everything. Others hate it for the noise, the commercialization, and the limitless treats. Although Halloween is only marked for the day, the festivities last for a week or so. Candy and chocolate are easily found sprawled across tables during this time of the year. And as irresistible as some of these treats may be, if consumed in moderate quantities, they can also be detrimental to a healthy lifestyle.

Thankfully, there are many ways to enjoy the festivities of the season without having to indulge in colossal amounts of sugar.

Here are some healthy, and yet tried and true options to quench your Halloween indulgence:

Pumpkin Pie

Arguably one of the most iconic symbols of Halloween – much less the entire month of October – an average pumpkin pie has actually been found to contain several health benefitting factors to it, more than just it’s sweet, classic fall flavours. According to the National Agriculture Library operated under the US Department of Agriculture, a slice of pumpkin pie can be a great source of water-soluble B vitamins as well as minerals that aid in muscle contraction and blood oxygenation.

That doesn’t mean that we should all be feasting on pumpkin pies as they are ultimately still high in sodium and cholesterol – so do keep the portions in check.

York Peppermint Patty

At 165 calories, 3 grams of fat, and 27 grams of sugar, a full bar of a York Peppermint Patty offers the same sweet treats that Halloween brings about – but with much less sugary content. It only helps that these chocolate covered mints are really delicious.

Do something cool for the kids and give these away as treats.

Spiced Apple Cider

At less than 200 calories per serving, these can double as a go-to adult drink come Halloween or as a sweet beverage for the kids (just take out the apple brandy).

Recipe: (via Health.com)

  • Lemon rind strips (from 1 lemon)
  • 1 tablespoon fresh lemon juice
  • 1 gallon apple cider
  • 2 tablespoons light brown sugar
  • 20 whole cloves
  • 5 (3-inch) cinnamon sticks, halved
  • 1/8 teaspoon ground allspice
  • 1/8 teaspoon ground nutmeg
  • 1/2 cup Calvados (apple brandy) or applejack (such as Laird’s)

Additional cinnamon sticks (optional)

There are many more ways to celebrate Halloween without the high-sugar treats it comes with. Treats you give to costumed trick or treaters can definitely be on the healthy side of snacks and candies. Remember, there are even people who give out toothbrushes, knowing that all the sweets can be detrimental to children (and adults who wind up eating the candy). Though the Halloween season is a solid reason to indulge in some of our favourite vices, making healthier choices won’t necessarily destroy the festivities of this time of the year. The spirit of the season don’t just come in candy after all.

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References:

http://www.rd.com/health/healthy-eating/7-healthy-halloween-candy-choices/

http://www.health.com/health/gallery/0,,20309421_2,00.html

http://www.providencejournal.com/article/ZZ/20151015/LIFESTYLE/151019923

http://healthyeating.sfgate.com/health-benefits-pumpkin-pie-4215.html

WTH is IIFYM?

By | Health | No Comments

Have you ever had so many options and paths to choose from that you are paralyzed to make a decision because you don’t know which one to pick? I think we all have. This is especially prevalent with nutrition. Everybody has their own opinion of what is healthy and what is most effective for weight loss and we are always left wondering which way to go. IFFYM is no different, so let’s break this down before we have a breakdown.

What is IIFYM?
IFFYM stands for If It Fits Your Macros and is becoming a popular guideline for many dieters. In a nutshell, a macro is a macronutrient, which is considered to make up any of the nutritional components of the diet that are required such as protein, fat, carbohydrates and minerals. It is simply a form of calorie counting which enables you to plan your meals around your goals.

Although it has recently been recognized for its title IIFYM, this dietary method has been around for quite some time and is also known as flexible dieting. The name itself has a desired ring to it as it implies we can be more liberal with our food choices. IIFYM or flexible dieting is “method of dieting that revolves around meeting macro nutritional intake targets, and not what you eat to get there.” This isn’t to say you can pig out and eat all the food in the world, but you can eat any type of food so long as it fits within your acceptable macro intake.

Calculating macros – yes, this is a thing.
The most important and essential part of maintaining this diet is to know exactly what macros you are aiming for every day. This can be tricky at first, so we encourage you to use an online calorie counter which you can find at this link. http://iifym.com/iifym-calculator/ IIFYM shares similarities with clean eating, but clean eating is more focused on eating pure and organic foods where IIFYM emphasizes reaching macro targets and consuming a variety of different foods and nutrients.
IFFYM

Balance is key
Many people are excited when they first hear about IIFYM because it gives them the autonomy to choose what type of food they want to eat (to an extent of course) and they don’t have to feel as if they are being deprived of some of their favourite foods. The idea that we can drink a beer instead of bitterly nibble on a carrot stick while we’re out with friends on the weekend is definitely appealing to a lot of people. Research has found that some flexibility in our diet is key to long-term success as it decreases the frequency of binge eating. Allowing ourselves a bit of leniency when we choose our food will minimize our cravings and ultimately help us maintain a balanced diet.

The bigger picture
However, we have to also consider some of the shortcomings of this diet if we want the full picture. Just because we have the power to eat a box of doughnuts every day and still lose weight doesn’t necessarily mean we should. Food gives us energy and micronutrients that are essential for us to function. It is important to note that IIFYM requires a great deal of preparation and calculations, which can quickly become frustrating and nearly unmanageable at times.

Taking all of this into consideration, IIFYM is a liberating approach to dieting and will be of value to those who want to be healthy, but not to the point where they are limited to only eating a small sample of certain foods. Anything is okay in moderation and we encourage you to try out flexible eating if you are tired of following a rigid diet plan and don’t have a problem counting calories. Once you figure out what you want to accomplish, the rest will fall into place.

Sources:
http://www.muscleforlife.com/what-is-if-it-fits-your-macros-and-does-it-work/ http://www.elitefts.com/education/nutrition/getting-dirty-if-it-fits-your-macros-needs-formatted/ http://bodytransformationfitness.com/clean-eating-vs-iifym-pros-and-cons-debate/

 

 

Fall into Fitness

By | Fitness | No Comments

 

Fall

What exactly is it that you want to achieve this Fall?

Here are 7 pointers to get there.

1. Set goals
Whether it be bulking up or strengthening your poses for yoga, start with some clear goals and better yet, a plan on how you will achieve those goals. It’s not going to happen without a plan and you know it.
2. Find your motivation
What gets you excited? Find that type of activity that gets you so excited that you can’t wait to repeat it again the next time. For me, it’s my Monday morning runs to get me amped for the week. Everyone gets excited about different things, find what makes you tick and repeat!
3. Grab a friend
You’ve heard it before – the more the merrier. We can all agree that sometimes it’s a bit difficult working out by yourself, and sometimes you just need that little push from a friend or two. Start discussing with your friends, colleagues, or family members what kind of workouts you’re interested in and see if you gather any interest. Having an exercise buddy increases motivation and holds you accountable at the end of the day.
4. Gear up & Stand out
Hate to break it to you but summer’s pretty much over, so you might as well say hello to fall now – which means, the essentials. Make sure you stand out when doing evening runs. Gear up appropriately for the fall weather, try to add some bright neon colors and carry a flashlight – just in case.
5. Warm up
Warming up decreases your risk of injury and will increases the effectiveness of your workout, especially during the fall. Take a quick 5 minutes to warm up and your muscles will already be warm and ready to exercise – you won’t even notice the cold!
6. Change it up
Sticking to the same routine gets boring, why not think outside the box and change up some of your physical activities. Whether you’ve always “wanted to try” salsa, dance, Zumba, cross fit, or hot yoga, this is the time to try it. At Dyer, we have a variety of fun, yet progressive workout classes, check out some here, maybe you’ll even meet a workout buddy there!
7. Cold Season
Unfortunately one of the downfalls of fall is the “cold season” so let’s plan ahead and stock up on some healthy foods. In addition to eating a well-balanced diet including a variety of foods from each food group, we’ve done our research and here are a list of essential oils for cold season:
• Oregano
• Thyme
• Eucalyptus
• Lime
• Peppermint
• Hyssop
• Lemon
• Clove
• Ginger
Can’t forget the basic cold remedies such as echinacea and hot water with lemon.
There you have it – you’re all set for the fall.

Need help with any of these steps? Connect with me at arianne.liu@dyerfitness.ca and we can get you started!

Arianne’s Favourite Hike 2015

By | Fitness | No Comments

arianne_garibaldi

 

As we all know, Vancouver is cited by several articles as one of the top cities to live in. We are surrounded by large bodies of water, mountains, trails, a forest full of trees and fresh air. How many cities can you go into and decide if you want to snowboarding, hiking, canoeing or beach whaling and only be a short drive away to access any of that.

I can’t believe it’s taken me this long to take the opportunity to hike the wonderful trails offered here in BC. Our province offers several hikes that ranges from beginner to advance.  After spending a lot of my summer hiking many trails, I came across a hike that everyone should hike at least once in their life. It gets your heart rate going but not too advanced and TOTALLY worth the view.

The whole trail up was mostly an uphill flat path.  It had a beautiful smell of nature to the trees, to the dirt, and to the sounds of water hitting rocks. It was so mentally relaxing that the time flies. Nothing beats the feeling of accomplishment when you reach the top and all you see is this magnificent mountain with a body of blue green glacier water.

Which hike am I talking about? 

Trail: GARIBALDI LAKE!
Where: Whistler
Difficulty: Intermediate
Distance: 18km (roundtrip)
Elevation Gain: 820 meters
Season: July – October
Dog Friendly: No
Approx.: 90 minutes from Vancouver

Things to Bring: towel, bathing suit, water bottle, lunch, baby wipes or hand sanitizer

I would personally suggest doing a smaller hike first (at least 10km) if you haven’t hiked before to build your endurance a bit as it is a steady uphill climb to the top. If you pace yourself well enough, you should be able to complete the hike in 6 hours with a 1 hour break at the top.  I would suggest going earlier in the day to avoid traffic both ways.  Also, you might want to go bathroom before the hike as there is only one out house at the bottom and one out house at the top.

A good class we offer at Dyerfitness to help you prep for this would either be our evening classes from Monday to Friday at 6pm or our infamous Circuit Crusher on Saturdays at 9am.

Do you have any questions about the hike? Feel free to contact me for more details at arianne.liu@dyerfitness.ca.