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Have a ball with Mountain Trek’s top 5 exercise ball routines

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women on an exercise ball

If you’re feeling the need to get back in shape, or in better shape for the Fall season, a simple and effective starting point is to try some routines with an exercise ball. Whether you want to improve your cardio for the hiking or biking trails, revitalize your endurance or just feel like you want to tone-up, then strengthening your core muscles is the first essential step.

Core muscles are crucial for stability and good posture but are sadly overlooked when exercising with exercise machines typically found in gyms. The body responds to the instability of a ball on a minute level by trying to remain balanced, thereby engaging many more muscles than if you were to just use fixed equipment.

How to find the right exercise ball for you

The best thing about ball exercises is you don’t need any expensive equipment – just a good quality ball filled with air. However, some ball exercises will require you to equip yourself with a pair of dumbbells or a workout bench, depending on how serious you want to get.

Constructed of soft, elastic material (usually plastic), most balls range in diameter between 14 to 35 inches (35 to 85cm). In order to size an exercise ball to your body correctly stand next to it and it ensure it is even with, or slightly above, your knee level. Alternately, sit on it and ensure your knees are bent at a 90-degree angle and your thighs are parallel or even with the floor.

The best exercise ball routines

1. Ball push-up (feet up)

Set your quads on top of the ball far enough forward so that your pelvis is not touching the ball. In this position begin sets of regular push-ups. Using an exercise ball allows you to target the core muscles on top of the usual chest and triceps muscles. Also this lets you concentrate on your upper pectoral muscles since you’re essentially in an incline workout position.

2. Ball Sit-up

From a squat position in front of the ball (back to ball), gently ease back onto the ball. Your bum and lower back should be resting on the ball. In this position (with hands behind your head) begin sets of sit-ups, leaning back and curving over the ball as far as is comfortable, and raising to about a 45-degree angle. This exercise mainly targets the abdominal muscles but it is also very effective at working other core muscles. Specifically, it will allow you to exercise the upper abdominals as well as the hips muscles.

3. Ball squat (one-legged)

Standing about a foot and a half in front of the ball with your back to it, place the top of your foot/shin onto the ball behind you. Lower yourself so that your front thigh comes to a 90 degree angle to the floor. Then raise to standing again. Repeat a number of times and switch legs. The Ball Squat will primarily target your quadriceps as well as your buttocks. Doing the squat using an exercise ball will make sure you develop stabilizing muscles in your thighs as well.

4. Ball arm-leg extension (alternating)

Drape your belly and chest over the top of the ball. Your feet should be touching the ground. Engage your core muscles by gently lifting your head to a level position with the floor. From here keep your core engaged while lifting one leg and opposing arm (e.g. right leg, left arm) to about a 90-degree angle to the floor. Repeat a number of times and switch legs/arms. This is an excellent exercise that will target most of the muscle groups in your body, specifically your upper and lower back muscles as well as your hamstrings and your buttock muscles.

5. Ball jack-knife

Place the tips of your toes on top of the ball. Position your arms (in a push-up position) about two feet in front of the ball. Roll the ball towards your upper body, with your bum jack-knifing up into the air (almost like a starting sprint position). Bend slightly at the elbows during each roll forward of the ball. This exercise is an excellent way to target your abdominal muscles and your hips but it’s important you to maintain good upper body posture (keep your back and arms straight).

Proper technique

It’s very important to maintain proper body posture when doing a routine with an exercise ball. This means keeping your back straight and preventing your knees from locking. Also, remember to breathe properly – being aware of one’s breathing process is essential to obtaining good results when training with exercise balls. And, as always, make sure to warm up before engaging in demanding physical activity.

In order to ensure perfect technique, consider having an experienced trainer help you with your first few exercises. Or, join Mountain Trek for our reboot and prevention program and let our expert fitness instructors guide you through their favourite ball exercises and routines– a perfect compliment to all the beautiful hikes you’ll be going on!

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Foam Rolling: Bona Fide or Passing Fad?

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Foam Rolling for Fitness

Ten years ago you’d be hard pressed to find a selection of foam rollers at your local gym. A two-foot-round piece of blue foam might have left some athletes, coaches and physiotherapists scratching their heads wondering exactly what it was to be used for.

Today, nearly every elite level training facility, physio clinic, and neighbourhood gym contains an array of foam rollers in varying lengths and consistencies. The question is, is foam rolling a legitimate therapeutic technique or a flash-in-the-pan?

What is a foam roller and how is it used?

A foam roller is a cylindrical piece of hard-celled foam, available in a range of shapes and sizes, that can be used as a self-massage tool. Athletes, gym-goers or patients can use a roller to administer pressure to sensitive areas in the muscles – whether it’s applying sweeping strokes to the long muscle groups like the calves, adductors and quadriceps or concentrating minute directed force to areas like the hip rotators, gluteus medius and tensor fascia latae, the muscle that attaches to the IT Band. Your therapist or trainer may call these sore areas “knots,” “trigger points,” or simply areas of increased muscle density. Regardless of the name, those in the fields of athletics and rehabilitation know that in order to improve performance, sore muscles need massaging.

What started the foam roller craze?

For years chiropractors and physical therapists working with elite athletes have focused on injury prevention and the treatment of muscles by using soft tissue mobilization (massage) and muscle activation and release techniques. Results spoke for themselves and soon it was mandatory that professional athletes have a team of muscle manipulators in their corner. Of course, not everyone is a professional athlete, or can afford a personal trainer, so the question arose: “How can I benefit from soft tissue massage at a reasonable cost?” Enter Mike Clark, physical therapist and CEO of the National Academy of Sports Medicine in the USA. He is credited by many for introducing the athletic and physical therapy communities to the foam roller and what he termed “self myofascial release.” Simply put, he convinced the masses to “self massage” by getting a foam roller and using your bodyweight to apply pressure to sore spots.

What are the major muscle areas that respond well to foam rolling?

• Gluteus Maximus and Hip Rotators: sitting on the roller with a slight tilt and moving from the iliac crest to the hip joint, addresses the gluteus maximus muscles. To concentrate on the hip rotators, the affected leg is crossed to place the hip rotator group on stretch.

• Tensor Fascia Latae and Gluteus Medius: Although small, these muscles are significant factors when experiencing anterior knee pain. To address the TFL, begin with the body prone and the edge of the roller placed over the TFL, just below the iliac crest. After working the TFL, turn ninety degrees to a side position and work from the hip joint to the iliac crest to address the gluteus medius.

 • Adductors: the adductors are one of the most neglected areas of the lower body. The easiest method for working the adductors is a floor-based technique where you abduct the leg over the roller and place the roller at about a 60 degree angle to the leg. The rolling action should be done in three portions beginning just above the knee in the area of the vastus medialis and pes anserine. Ten short rolls should be done covering about one third the length of the femur. Next the roller should be moved to the mid-point of the adductor group and again rolled ten times in the middle third of the muscle. Lastly, the roller should be moved high into the groin, almost to the pubic symphysis.

Things to remember

  • Foam rolling can be hard work, particularly for weaker or overweight people, as the arms are heavily involved in moving the body.

  • Rolling can border on painful at first. If you feel a “sharp” or knife-like pain, however, stop immediately. Rest and then try again with lighter pressure.

  • Foam rollers are available in a number of densities from relatively soft foam, (slightly harder than a pool noodle), to newer high-density rollers with a much more solid feel.

  • The feel of the roller and the intensity of the self-massage work must be properly geared to the age, and fitness level of the client.

  • Good massage work, and correspondingly good self-massage work, may be uncomfortable, much like stretching.

  • It is important that you learn to distinguish between a moderate level of discomfort related to a trigger point and a potentially injurious situation.

  • Foam rolling should be used with discretion in those clients with less muscle density. And it should never cause bruising.

  • The reality is that you should feel better, not worse after using a foam roller.

If you have tight, sore muscles after your hike or workout, you might want to explore what a foam roller can do for you. They’re a small investment (prices start at $20) but can potentially decrease the number of soft tissue injuries one experiences.

Alternatively, join us at Mountain Trek where our staff will show you how to utilize a foam roller properly and set you on a path to overall wellness.

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Review Magazine Features Mountain Trek

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Review Magazine Article_cover-smWriter Leigh Doyle interviewed regular Mountain Trek alumni Jean Aldridge for an article called “Exercise Escape” that appeared in this summer’s issue of Review magazine. The story was all about how Jean visits Mountain Trek to and discussed why she returns every six months: “It’s like adult day camp with planned activities and meals ready for you,” she’s quoted as saying.

The article goes on to say, “A week-long fitness vacation can kick-start motivated individuals into making serious changes by showing them how regular exercise, proper eating and dedicated de-stress time can do the body good.”

Click the thumbnails below to read the entire article:

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Mountain Trek Showcased on Revealed Presence Photography Web Site

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revealedpresenceRecently professional photographer and public speaker Carla Kimball visited Mountain Trek and documented a few of her days at our spa resort in beautiful southern British Columbia.

Carla posted the photos on her web site www.revealedpresence.com  including images such as the one shown here of our yoga studio, hiking packs lined up along the wall awaiting the day’s adventures, and the beautiful Kootenay lake with the Selkirk mountains in the background.

According to Carla (who is also a public speaking presence coach) the intention of her blog “is to share an image of revealed presence each day.”

We thank Carla for revealing the presence in our retreat.

 

 

 

Join us for the Mountain Trek “Super Reboot” Week

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Working togetherAugust is the month for recreation, relaxation and retreat. You’ve worked hard all year and now you deserve to take some time for yourself: it’s time to leave behind the stresses and worries of your job, or whatever it is that occupies too much of your time, if even for a little while. Whether you need to do this on your own, or you’re happy to have your spouse, family or friends join you, it’s time to treat yourself to a Mountain Trek experience! And that experience just got stepped up a notch…

As many of you already know, a week or two at Mountain Trek is a life-changing adventure. Nowhere else offers the unique combination of spa, vacation and boot camp that is the Mountain Trek experience. With our luxurious alpine lodge as your comfortable home base, you’ll experience world-class hiking, and nutrition and lifestyle guidance that will boost your metabolism and shift you into a lasting, healthy state of body and mind for the rest of the year, and beyond!

And now, for the first time ever, Mountain Trek is offering an above-and-beyond experience called the “Super Reboot” week. From August 24-31, 2013, we’ll be offering a unique event, workshop and lecture each day in addition to the regular workouts and massages we provide. And, at no extra cost!

Why are we doing this? Because you deserve it! Here are the additional events you can expect to experience between this coming August 24-31:

Healthy Cosmetics

Did you know there might be lead in your lipstick? In fact there are toxins in many of our everyday body care products and in this evening workshop a beautician expert from Mountain Waters Spa will be discussing the hidden chemicals in shampoos, make-up and other skin and body care products. She will share ways to avoid these products and offer alternate brands that do not pose a risk to our health.

Laurie ChefCooking Re-Mastered with Chef Laurie Hartland

Laurie Hartland is Mountain Trek’s kitchen manager and chef who specializes in creating the healthiest meals possible using seasonal, locally-sourced, organic ingredients. In this workshop she’ll teach you how to make the same quick and healthy meals that she’s mastered for our resort and give you recipes to take home with you to wow your family and friends.

Office Posture Demystified

For the evening Postural Alignment Workshop we take an in-depth look at what postural dysfunction can look like, and what simple and effective things we can do to help correct this. Our instructor, Anna Topf, is a kinesiologist and she’ll spend time with each client looking at their specific spinal curvature and then provide take-home strategies that will help improve your posture so you’ll look and feel better.

Art Therapy with Milli

Art Therapy combines visual art and psychotherapy in a process using a created image as a foundation for self-exploration and understanding. Thoughts and feelings are often easier to express through images rather than in words and this class will allow you to explore your emotions and current state-of-mind through a creative medium. Registered Art Therapist Milli Neufeld-Cummings will have you working with paper and paints to release unconscious feelings and improve your overall well-being.

The Science of Face Reading

Experts say that in China, good doctors can identify 70% of a person’s health problems by examining the patient’s face. The Traditional Chinese Medicine art of face reading can be used as a way of determining the personality and characteristics of a person, and can even be used as a diagnostic tool to help prevent illness. Experts say the health conditions indicated by face readings aren’t set in stone, they’re simply warning signs, but you can heed these signs and make adjustments to protect your long-term health. Join our expert Kendra Starr, Dr. of Traditional Chinese Medicine, as she performs face readings and offers tips and tricks about how to do it yourself.

So, whether you’re a returning Mountain Trek client or new to our world-class hiking retreat, tucked away in the southern British Columbia wilderness, we’d love for you to come join us for our one-of-a-kind “Super Reboot” program between August 24-31, 2013. Click here to find out more info.

 

National Post Food Writer Inspired by Mountain Trek

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national postFood writer and journalist Amy Rosen just visited Mountain Trek and in her recent “Dish” column in the National Post she says, “I’m freshly back from a trip out west to a detox/hiking/fitness/bootcamp called Mountain Trek (located in the beautiful Selkirk and Purcell Mountain Ranges in the Rockies, perched above a winding 100 km lake). I’ve returned with renewed vigour in my step, a few off the rump, and a desire to eat more veggies. So, for the next few Dish columns, you’ll be eating my creative, seasonal vegetable recipes right along with me.”

To read Amy’s full story, log on to her Dish column at nationalpost.com.

Mountain Trek on BC Living’s Must Do List

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bc living logoBC Living has just listed Mountain Trek as one of their “To Do” activities in the province.

The story, written by Anna Dupas, lists ten things residents and visitors to British Columbia should do. Of Mountain Trek, Dupas writes:

“this alpine resort offers invigorating exercise, organic cuisine, detoxing saunas and massages — as well as classes in nutrition, stress management and sleep hygiene.”

Dupas goes on to quote Kirkland Shave who says, “We want people to walk out having fallen back in love with their body.”

To read the entire article, log on to BC Living.ca.

What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning health retreat, immersed in the lush nature of British Columbia and featuring daily sunrise yoga and night-time restorative yoga, will help you unplug, recharge, and roll back years of stress, anxiety, and unhealthy habits. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below:

Everything You Need to Know About Sodium

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Salt

If you’ve ever used the phrase, “Pass the salt please?” chances are there’s too much salt in your diet. While a certain amount of sodium is necessary for our bodies to function properly, the majority of us sprinkle salt far too liberally.

In this post, we take a look at one of humanity’s oldest seasonings, how it impacts our bodies, and how to monitor our intake.

Are salt and sodium the same?

No. Salt is a compound called Sodium Chloride while Sodium is a chemical element (Na) found in the Earth’s crust.

What does sodium do for your body?

Sodium is an essential nutrient for human beings because it regulates blood volume, blood pressure, osmotic equilibrium, and pH levels in our bodies. Sodium is also needed for your muscles and nerves to work properly. In fact, each of us needs a minimum of 500 milligrams of sodium a day. This is where salt, or Sodium Chloride, enters the picture. It’s the principal source of sodium in the human diet and one of our most ancient and ubiquitous food seasonings – in fact, for thousands of years, salting has been an important method of food preservation.

What are some sources of sodium?

Sodium occurs naturally in most foods such as celery, beets, milk, and even our drinking water (although the amount varies depending on the source). These days, unfortunately, most of our sodium intake comes from processed foods: Monosodium glutamate, sodium nitrite, sodium saccharin, baking soda (sodium bicarbonate), and sodium benzoate can be found in items such as Worcestershire sauce, soy sauce, onion salt, garlic salt, potato chips, and bouillon cubes. Processed meats like ham, sausage, bacon, and canned soups and vegetables are all examples of foods that contain a lot of sodium. And of course, a drive-thru at McDonald’s, or any other fast-food restaurant, will leave you filled with food that’s extremely high in sodium.

Can too much salt/sodium in your diet be harmful?

Absolutely. At Mountain Trek, we recognize every person is unique, and recommended sodium intakes will vary based on age, metabolism, amount of exercise/sweat, medications, etc. However, Health Canada sets the adequate intake of sodium for women at 1500 mg daily, and a tolerable upper intake level of 2300 mg/day. How much exactly is that? Well, 2300 mg is the amount of sodium that’s found in one teaspoon of salt. And recent research shows we’re consuming a lot more than that. The average North American man consumes about 3500 mg of sodium every day and women consume 2500 mg. Their large amounts promote hypertension, an ailment that causes 7.6 million premature deaths worldwide. If you’re chronically eating a diet that’s high in salt you are at risk of high blood pressure, which in turn increases your risk of heart attack and stroke. There are also some studies that suggest too much salt consumption can increase the risk of osteoporosis and kidney problems.

Sodium and exercise

Ask any Mountain Trek guest who’s hiked 10km with us and they’ll tell you that they sweat. A lot. And when you perspire, your body loses sodium, potassium, and other essential minerals and nutrients. If you’re hiking, jogging, kayaking, or doing any athletic activity over long distances, and you don’t rehydrate properly, you could be contributing to a decreased blood/sodium concentration. And the result might be ringing in your ears or mild heart palpitations. (In extreme instances you could succumb to hyponatremia, a condition similar to dehydration in which nausea, muscle cramps, disorientation, slurred speech, and confusion may occur.) Does that mean you should drink Gatorade every time you exercise? Absolutely not! Gatorade is full of sugar and it’s not an effective electrolyte replenishment tool. (For more about, electrolytes, check out our blog called “Electrolytes – Myth Busted!”)

Everybody responds differently to exercise and therefore our sodium needs vary. Fortunately at Mountain Trek, our team of nutritionists and chefs are all looking out for you 24-7. Before we head out on the hiking trails we make sure you’re getting the proper amount of sodium in your diet through our delicious meals, and once on the trail our experienced guides monitor how you’re feeling all along the way and have electrolyte supplements like Vega Sport on hand.

How to lower your salt intake

  1. Avoid processed foods as one small meal could have twice the recommended daily intake of sodium. Stick to whole foods, vegetables, and fruit
  2. Cook with less salt
  3. Drink lots of water to flush excess salt
  4. Sauna or steam to sweat out excess salts
  5. If you’re experiencing a craving for salty foods, try these seasoning alternatives:
    Garlic powder (not garlic salt)
    Roasted garlic
    Granulated sea kelp or sesame seeds
    Onion powder (not onion salt)
    Lime or lemon juice
    Veggie Salt
    Nutritional Yeast

What is Mountain Trek?

Mountain Trek is the health reset you’ve been looking for. Our award-winning health retreat, immersed in the lush nature of British Columbia, will help you detox, unplug, recharge, and roll back years of stress and unhealthy habits. To learn more about the retreat, and how we can help you reset your health, please email us at info@mountaintrek.com or reach out below:

Metro Recommends Hiking to Health with Mountain Trek

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metro storyToronto-based freelance writer Vawn Himmelsbach visited Mountain Trek Fitness Retreat and Health Resort this June and her story about rebooting her metabolism appeared last week in Metro, a publication that’s distributed in city centres around North America.

Mountain Trek is “a hiking-focused fitness retreat and health spa in the Selkirk and Purcell ranges of B.C.’s Rocky Mountains, set in a luxury alpine lodge overlooking Kootenay Lake. Once you get through the caffeine withdrawal, you might find it’s one of the best vacations you’ve ever taken,” writes the self-described coffee aficionado.

Vawn goes on to describe her experience at Mountain Trek as a “week in a serene, scenic setting, with a high guide-to-participant ratio to provide a personal and supportive environment.”

Click here to read Vawn’s entire story in Metro.