Exercise

Sophie’s Run at Lakeridge

Kirsten Burgomaster, Clinical Director of the R.S. McLaughlin Durham Regional Cancer Centre (DRCC) and Lesley Bovie from Communications at Lakeridge Health, welcomed Nicole Chuchmach and and Natalie Atkinson in the main lobby of the hospital on April 20th, 2016.

Great things happen every day at the cancer centre. April 20th was certainly no exception as they welcomed Sophie’s Run for a quick rest stop. Nicole and her running mate Natalie are running from Humber College to Ottawa this spring to raise awareness and funds for the Colorectal Cancer Association of Canada. Nicole lost her mother Sophie to the disease in 2006. Here she is ringing the gong in our radiation treatment area in her memory, and meeting the amazing Henry Westerhof who is undergoing treatment now at our centre. We thank Nicole and Natalie for visiting the cancer centre and we wish them well on the rest of their adventure.

About Sophie’s Run

Sophie’s Run II is an event to promote and educate students about colorectal cancer. It was launched by Nicole Chuchman, a professor of Hospitality and Tourism at Humber, who started running to cope with the grief if her mother’s death from colorectal cancer.

This is not the first time Nicole has run for the cause. Her original run was back in 2008. This year, she took off from Humber North campus to Ottawa on April 14, 2016.

“It’s raising more awareness which is what this disease needs because my mom passed away because she ignored her symptoms,” said Chuchman. “So the more education we can get out of it, the better.”

Exercise – What’s “IN” for 2016 and What’s Best For Me?

Exercise – What’s “IN” for 2016 and What’s Best For Me?

Colorectal cancer has been one of the most extensively studied cancers in relation to physical activity, with more than 50 studies examining this association. Many studies in the United States and around the world have consistently found that adults who increase their physical activity, either in intensity, duration, or frequency, can reduce their risk of developing colon cancer by 30 to 40 percent relative to those who are sedentary regardless of body mass index (BMI), with the greatest risk reduction seen among those who are most active (3–7).
Reference: http://www.cancer.gov/about-cancer/causes-prevention/risk/obesity/physical-activity-fact-sheet

11700609_920441568027831_5890909817828579234_o When it comes to exercise options, the sky is the limit and there’s something out there for everyone. A little research, a trial and error period and you’ll find your exercise niche in no time.

The world of fitness is not different than anything else, fads will come and go but here are some of the trends expect to continue and surface in 2016:

1. Obstacle Courses
Race formats like the Spartan Race will continue to be popular – the draw is the challenge in finishing the race. Best suited for those with competitive genes.

2. Trampolines
Mini trampolines or rebounders (fitness world terms) bring the functional fitness craze to new heights. Training on an unstable surface not only works to increase muscle strength and stability but helps improve balance and is definitely a cardio workout.

3. Shorter Workouts – High-intensity interval training (HIIT)
HIIT is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training has been shown to have the same benefits as longer workouts as it gets and keeps your heart rate up and burns more fat in less time.

4. Barre Classes
Most barre-based classes use a combination of postures inspired by ballet and other disciplines like yoga and Pilates. The barre is used as a prop to balance while doing exercises that focus on isometric strength training (holding your body still while you contract a specific set of muscles) combined with high reps of small range-of-motion movements.

5. Functional Fitness
Functional fitness exercises simulate activities you might perform in day-to-day life, with an emphasis on core stability. These exercises are fun and can be done at home or at the gym, alone or in groups. Exercise tools, such as fitness balls, kettle bells and weights, are often used in functional fitness workouts.

Trends aside, the most widely available fitness option is walking. It’s low-impact, gentle on joints, and can be done anywhere by anyone. Always work at your own pace. If you want more cardio just speed up your rhythm and don’t be afraid to challenge yourself. You should be able to talk in between breaths while walking. As you progress, you may want to add some light ankle or wrist weights. Comfortable shoes and a bottle of water are a must. If you are a night walker, invest in some reflective gear as well.

Whether you’re a novice or a fitness buff, always remember to start slowly when taking up a new exercise. Jumping in too quickly is a recipe for injury and could set you up for failure and always remember to stretch before and after any workout. Check with your doctor before starting a new exercise program, especially if you haven’t exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis, or you have any concerns.

Exercise and physical activity are a great way to feel better, gain health benefits and have fun. For some people, daily fitness is a serious sacrifice that requires careful time management and dedication. But when you make your health a priority, the benefits are truly worth the time and effort you spend on it.

How Much Is Enough? Less is More!

How Much Is Enough? Less is More!

1240033_909293612475960_3144498123480991283_n We’ve all been guilty of using father time as an excuse for skipping on exercise but experts say there is a misconception about how much exercise is really needed at one time. Instead of investing an hour in one shot, you can just as easily increase your fitness level by fitting in 10 minute intervals of exercise throughout the day.

According to the Canadian Physical Activity Guidelines, for adults aged 18-64 to achieve health benefits they should accumulate at least 150 minutes of moderate – to vigorous – intensity aerobic physical activity per week, in bouts of 10 minutes or more. It is also beneficial to add muscle and bone strengthening activities using major muscle groups, at least 2 days per week.

Also you don’t need to join a fancy gym or buy pricey home equipment to build a good fitness program either. If you can’t do an actual workout, get more active throughout the day in simple ways, by taking the stairs instead of the elevator or speed up your household chores.

However, to really burn calories and lose weight (if that is your goal) you’ll want to get your heart pumping and break a sweat. The key thing to remember is to pace yourself, especially if you are just a beginner.

At the Gym, my top recommendation is a Spinning class – the pace can be set by the individual and using the bike is easy on the knees (a key complaint for many beginner or novice trainees). For those at home workouts I use a free app called let’s WOD Workout of the day. It’s basically a workout through a deck of cards. Choose four of your fave exercises (one per suit) and do the reps as they randomly come up on your phone until the pack is complete. Take breaks as you need to and try to pick 4 exercises that target different parts of the body. Here are a few suggestions to kick you off:

image1 Squats or Jump Squats for higher intensity
Lunges
Push-ups (on your knees optional)
Tricep dips off a chair
Shoulder Press
Calve Raises
Crunches
Sit-ups
Mountain climbers

Help Us Strike Out Colon Cancer

The 4th annual softball game in memory of Stephen “Diggs” Lisiak took place on Saturday June 4th at Alexander Park in Pierrefonds Quebec under beautiful sunny skies.

Stephen was a great baseball fan and his wife Lisa started the tournament, one year after he lost his battle with colon cancer, to give his family and friends the opportunity to honour and show their love for this great man.

Stephen and Lisa’s son AJ, who was only 17 months when he lost his dad, played in the tournament for the first time. He certainly made his dad proud.

There were activities for all ages including nail painting and tattoos for the kids, multiple raffle prizes and silent auction items, food provided by Dagwood’s and a draw for two Westjet tickets to any of their destinations.

The event raised an incredible $12,475 to be shared by The Colorectal Cancer Association of Canada and Cedars Cansupport.

Blue Nose Scotiabank Charity Challenge

Special thanks to the Halifax Fabricville Team, who raised $555 last weekend at the Blue Nose Scotiabank Marathon. Fabricville’s head office will match their $555 for a total of $1110.00 raised for the CCAC. Stay tuned to Facebook for a full list of charity races in your community.

Amazing race guys, Thanks again!

‪#‎fabricville‬ ‪#‎ccac‬

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“Get Out There & Move”

Did you know that people who engage in moderate to vigorous exercise on a regular basis are at a lower risk of developing colorectal cancer and other diseases?

The CCAC wants YOU to lower your chances of developing cancer and other diseases and that is why we need you to GET OUT THERE & MOVE! with us at Mount Royal Park this Saturday May 11th, from 9 a.m. to 2 p.m.!

With the goal of advocating healthy lifestyles and cancer prevention, despite one’s age or background “Sortez! Bougez!” / ‘Get Out There & Move,’ will encourage participants to become more physically active in order to reduce their chances of developing colorectal cancer and other diseases.

Individually or within a team, participants will engage in various athletic outdoor activities of their choice, either on their own (walk, jog, bicycle, hike etc.) or by enrolling themselves in one, two or all of the offered classes or group activities – the sky is the limit!

Trial and Error

Try out as many activities as you can to see what works for you and add the ones that you enjoy into your weekly exercise routine.

Some of our planned group activities include:

Boot Camp:

Join instructor Phyllis Frost for her body blasting boot camp that is guaranteed to get participants to break a sweat and push their limits.

Boot Camp is a type of outdoor group exercise class that mixes traditional calisthenic and body weight exercises with interval and strength training. While there are a variety of styles of fitness boot camps, most are designed in a way that pushes the participants harder than they’d push themselves and, in that way, resemble a military boot camp.

Exercises include; sprints, push ups, plyometric and interval training with little rest in between sets.

Yoga:

Instructor Kim will be teaching a 1 hr Hatha Yoga class specially designed for the developing yoga practitioner, it is slow-paced, gentle and focused on breathing and meditation. This is a good form of yoga for beginners to learn poses, relaxation techniques and become comfortable with yoga.

Ancient Yogis believe that for man/woman to be in harmony with the environment, one must integrate the body, the mind, and the spirit. For these three to be integrated, emotion, action, and intelligence must be in balance.

Yoga exercises improve circulation, stimulate the abdominal organs, and put pressure on the glandular system of the body, which can generally result to better health.

Bicycling:

Join David as he leads a group through the beautiful bicycling trails of Mont-Royal. Cycling is one of the best all-around activities for improving health, it is easy to do and can be adapted to physical level.

Here are some of the reasons why you should get your wheels moving:

• Good for your heart – improves cardiovascular fitness and decreases risk of coronary heart disease
• Good for your muscles – tones and builds your lower body muscles (calves, thighs and butt)
• Good for your waistline – ramps up your metabolism and burns a lot of calories
• Good for your lifespan – great way to increase longevity
• Good for coordination – combines feet, hands and body weight movement
• Good for your mental health – proven study
• Good for your immune system – strengthen your immune system and increases general health

Kickboxing:

Join former Canadian champion Herby for a kickboxing class, guaranteed to knock you out – in a good way of course!
The class will begin with 5-10 minutes of warming-up, skipping and stretching techniques. Participants will then partake in different kickboxing drills with a partner or with Herby. The class will finish with push-ups and abs exercises.

Kickboxing has been on the exercise scene for many years and it is no wonder why with all of the amazing health benefits tied to it. By combining martial arts and heart pumping cardio, kickboxing provides a high energy workout that helps quickly melt away fat, while toning and strengthening core muscles at the same time.

Kickboxing is also a great activity to pick up some valuable defense moves or let out any pent up aggression or stress. Skip the beer after a hard day’s work by opting for a healthier way to get out some of the day’s frustrations out of your system.

Pilates:

Join Kim again for a one hour Pilates class that helps condition the body, while building flexibility, muscle strength in the legs, abdominals, arms, hips, and back. It puts emphasis on spinal and pelvic alignment developing a strong core and improving coordination and balance.
By emphasizing proper breathing, correct spinal and pelvic alignment, and concentration on smooth, flowing movement, you become acutely in tune with your body. You actually learn how to control its movement.

In Pilates the quality of movement is valued over quantity of repetitions. Proper breathing is essential, and helps you execute movements with maximum power and efficiency.
Although a gentle workout for the most part, pilates is also very challenging and can definitely make you break a sweat.

Try a class to help develop a stronger core (flat abdominals and a strong back), gain long, create an evenly conditioned body, improve sports performance, and prevent injuries and last but not least get you to learn how to move efficiently.

Zumba:
Instructors Vered and Lauren’s Zumba class will get you up off your feet and dancing – what better way to exercise. Zumba Fitness® is a Latin-inspired dance-fitness program that blends red-hot international music, and contagious steps to form a “fitness-party” that is downright addictive.

Once selected activities are completed, participants will reconvene in the beautiful Pavillon du Lac-aux-Castors to pick up their healthy free lunch kit. CCAC staff and educators will be on-site answering questions and handing out information on colorectal cancer, its prevention and the importance of getting screened for this disease.

For more details on the event or bios on our guest instructors please visit our website.

RAIN OR SHINE THIS DAY IS ON!!!

View of feet of couple having sex in bed

Jen’s Booty Banter: Dancing in the Sheets

I feel vindicated.  Study after study is proving what I have been saying. Exercise lowers the risk of colon cancer. It is estimated that 13-14 percent of colon cancer cases may be attributable to physical inactivity alone.  

Apparently, a whole bunch of medical research has gone into this (including in some 52 studies according to New York Times best-selling author Dr. Joel Furhman read more about his findings on the CCCA web site www.colorectal-cancer.ca). Furhman explains that these studies saw a 21 per cent risk decrease in men and 24 per cent in those individuals who engage in regular physical activity. Increase intensity, lower the risk. So there you have it. Get your booty moving.  Shake it. I know, I sound like a broken record.
 
Walk, run or now that winter is upon us, skate, ski — cross country or downhill. Snow shoe. Just do something. Do it indoors. Do it outdoors.  Just move.
 
Or here’s an idea that for many may be a bit more fun: just do “it”, have an exercise date! Crank up some body-moving tunes in the comfort of your own home for 30 minutes. Get sweaty with your partner. Warm up with your honey, dance, get hot together. Eat healthy snacks that won’t make you feel guilty — cut up some veggies and fruit, get some dip (it might come in handy later too). 
 
No need to be a gym bunny here. Even when you may not feel great about yourself (let’s face it we all feel that way sometimes) forget about that and just hop in the sack. You will burn calories, get your heart rate going, improve your aerobic and www.health-canada-pharmacy.com/valium.html for mental health, increase your circulation all the while helping your butt. Exercise lowers the risk. Plain and simple. So, go for it and incorporate more sex in your life. Done vigorously, it is actually considered exercise. Have some fun between the sheets, work major muscle groups all the while lowering the risk of developing colorectal cancer (and other cancers for that matter).  Isn’t that enough of a reason right there to dance in the sheets?

Basically, 30 minutes of sex burns roughly 85 calories, or the equivalent of what a 140 person walking at 3.5 miles an hour for 30 minutes burns. The more sex you have, the more you benefit. Consider doing the dirty deed at least three times a week. You don’t need to run a marathon to assist in keeping your butt disease-free, (ok, in fairness I do like doing that too) but boost up your sex life and you are helping your overall health (and your immunity too it turns out.)
Why more exercise advocates aren’t pushing more sex is beyond me.  So come on, go ahead, shake your buns and then get some booty action. Do it for your butt health.

Jennifer Hartley is a features writer and copy editor for Ottawa Life Magazine and writer for Ottawa Outdoors Magazine. Previously she was theatre editor for Ottawa Xpress and now defunct Metro newspaper and has written articles for a variety of magazines across the country and abroad in the United Kingdom.

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Jen’s Booty Banter: Shake Your Booty.

Exercise. We hear ad nauseum of how it is good for the heart, good for your mental state and a good way to keep your weight in check. In fairness, the list of benefits is long and for good reason. But here’s one that doesn’t usually get talked about: exercise keeps you pooping. And honestly, is there anything more glorious? When you aren’t as regular as you could be, well, you know it and it is uncomfortable. The bloating, the gas pains and just feeling out of sorts. It is terrible. Why put up with that when moving your booty will keep everything inside, well, moving too.

I am always amazed at how it works. I just combine some booty action (of any type) with veggies in my diet I am a pooping princess. And with that, life is just such a good thing.

Don’t take my word on it. Do yourself a favour and get off the couch or step away from your desk. You don’t need to run a marathon (although I am a fan — sure keeps my booty booting) but there are simple ways you can sneak in some extra moves into your daily life.

Is there anything easier than fitting walking into your day? It is cheap, only requires solid shoes and is easy on your joints (and every other part of your body for that matter). The general rule is the faster you walk the more benefits you’ll get. Walk briskly (anywhere between 5 km and 6 km an hour) and your body will thank you. Walking can be a great social enhancer too. Grab a friend and catch up and burn some calories. And you can do that during your lunch break.

Walking is also a great way to slow down and admire the world around you. Crank it up a notch by throwing in some hills or even hiking and you’ll have a great addition to your daily life — including great visits to the loo. Need some great paths? Check out the Trans Canada Trail http://tctrail.ca for ideas.

There are many ways to slip exercise in your life (including booty calls!) and I plan on sharing some of those ways to get your heart rate up and keep you regular. Always remember that whatever you choose to do, especially with all this heat, it is critical to drink a lot of water. If you don’t hydrate, you can constipate.

Until next time, shake your booty.

Jennifer Hartley is a features writer and copy editor for Ottawa Life Magazine and writer for Ottawa Outdoors Magazine. Previously she was theatre editor for Ottawa Xpress and now defunct Metro newspaper and has written articles for a variety of magazines across the country and abroad in the United Kingdom.

Vancouver Marathon Track

In running, it doesn’t matter whether you come in first…

This Sunday, Paul Ceyssens will be lacing up his runners to participate in the BMO Vancouver Marathon in memory of his wife Laurel, in honour of his sister-in-law Bronwyn and in support of the Colorectal Cancer Association of Canada (CCAC).

“I think everyone has heard of the assistance the CCAC provided our family when Laurel was ill, so it’s sufficient to say here that they made an enormous difference,” said Paul.

Training since Christmas, Paul was inspired by one of his local soccer coaches who is preparing for an ultra-marathon. Her words encouraged him to sign up for the run; ‘it’s still a finish even if it’s midnight. It can be pitch dark, they can be taking down all the signs and you can crawl across the line on your hands and knees.’ Despite it being Paul’s first marathon, he is hoping to do better than that.

His dedication reminds us that when there is a will, there is always a way.

“In running, it doesn’t matter whether you come in first, in the middle of the pack, or last. You can say, ‘I have finished.’ There is a lot of satisfaction in that.”
-Fred Lebow, New York City Marathon co-founder

Vancouver Marathon Track

If you would like to sponsor Paul in his race on Sunday please follow the process below.
go to http://www.canadahelps.org/CharityProfilePage.aspx?CharityID=s50953

once you are there, select Donate Now (from the red boxes)
complete “donation amount”
select “donation frequency” (select “one-time donation”)
under “fund/designation”, click on the down arrow next to the red question mark to number 8

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Rosy Up Your Cheeks This Winter!

Don’t let your New Year’s resolutions fall through the cracks

If you are like most people, one of your 2012 resolutions may be to lose weight or get more active. Although dipping temperatures and mountains of snow may beckon you back to your warm couch and old habits, don’t let old man winter or Jack Frost nipping at your nose keep you indoors this winter season.

According to the Canadian Fitness and lifestyle research Institute, 61% of adults aged 18 and older are considered insufficiently active, putting them at a higher risk for chronic disease such as colorectal cancer.

This winter, help reduce this statistic by sticking to your new or existing fitness program, coupling it with the added benefits of fresh air. To inspire you to bundle up, get outside and get active, here are a few cold weather exercise activities that are fun for the whole family.

Snowshoeing
Snowshoeing is one of the hottest things in winter sports today. It offers a great cardiovascular work-out for all ages and fitness levels. It’s a low-impact sport, much simpler and safer than skiing and can burn up to 500 calories per hour.

Walking & Hiking
Trade in your hiking shoes or runners for thermal winter boots and experience your favourite trail in a new light – the gleaming white snow.

Skating
Find a frozen surface, either at a local park or arena and lace up. Skating can not only get you to break a sweat but it helps build muscles and endurance.

Hockey
Canada’s national sport can be played both on or off the ice and offers the benefits of skating combined with teamwork. Pile on the layers, top it off with your favourite jersey, grab a few friends and get out there!

Curling
More than one million Canadians curl at least once a year at one of the country’s 1,200 clubs. The low lunges you have to get into to throw a rock help increase hip flexibility, and the vigorous sweeping exercises your arms, legs, lungs and heart. Try it out, you may sweep your way into a new pastime.

Skiing
Choose between cross-country or downhill and get your heart rate going as you plough your way through trails or bomb down the hill. Pace yourself and select trails that match your experience and fitness levels.

Snowboarding
Snowboarding is an increasingly popular winter sport that offers a number of health benefits. Even if you’re not the most proficient snowboarder, you can still enjoy cardiovascular benefits and burn calories. Like skiing, it is an aerobic exercise that incorporates muscle strength, endurance, balance and flexibility.

Tobogganning/Tubing
If you have ever slid down a snow-covered hill, you know what a rush it can be. Let us not forget the cardiovascular upside to the uphill trip – it is a great workout that will definitely get your heart pumping!

Build a Snowman
Be a kid again! Although building your very own Frosty is a time honoured fun family bonding experience, packing, rolling and lifting heavy wet snow will also work your back, arms and leg muscles.