Health and Fitness

Diet and exercise go hand-in-hand. Cutting out fats and sugars and eating a well balanced, nutritional diet is to maintaining a healthy weight and working out will help tone your body. But how can you have a sexy, summer body? It comes down to discipline, hard work, and using protein to build strong, sexy muscles.

Working out for one hour a day will help burn calories. Workouts should range from cardio to strength training. Cardio workouts would include running, cycling, swimming and hiking, and strength training ranges from lifting weights at the gym to rowing and cross-fit.

During workouts muscles develop micro tears. This is good. It means that the body has worked hard. At the end of the workout the body immediately begins to repair damaged muscles and tissues. To maximize the workout, it is critically important to fuel the body. Protein is the body’s main building blocks, repairing muscle, bone, skin and other tissues.

Athletes ranging from marathon runners to weight lifters rely on protein because it helps the body recover from intense exercise. Serious athletes drink protein shakes, like Muscle MLK, combined with carbohydrates and fats to refuel post workout.

But you don’t have to be an elite athlete to receive the full benefits of protein post workout. Even if you’re going on a day hike, playing an afternoon baseball game, or going for an evening paddle, protein will help your body repair and build valuable muscle, maximizing your opportunity to develop a strong, sexy, summer body.

For someone who runs twice a week and lifts weights at the gym twice a week, it is recommended to have a daily intake of 0.75 gram of protein per kilogram of body weight. Solid food takes longer to digest and break down, so to get the maximum benefit and deliver protein fastest to the muscles post-workout, it’s recommended to drink a liquid protein immediately. It can take approximately 30 minutes for the protein to reach the muscle after ingestion, so the faster you drink liquid protein, the faster your muscles can repair and grow.

Having protein before bed can also help with repairing muscles while you rest. It’s a good method because protein burns slow and depletes as you sleep. It’s also good to have in the morning because your body needs nourishment after sleeping.

Essentially remember this: you’re spending all this time working out at the gym, being active, and getting in lots of exercise to get your body ready for summer – it’s all a waste unless you have protein immediately after your workout. For people on the go, just pack a bottle of Muscle MLK in your gym bag or car, so you’re fuelling right away. Also eat a well balanced diet throughout the day to efficiently fuel your body for all the fun summer activities you have lined up.

Whether you’re training to run a marathon, lifting weights at the gym, attending a yoga class, hiking up the Grouse Grind, or kayaking in Deep Cove, you’re body is working hard, burning calories and pushing your muscles to keep you going. Understanding how to refuel your body and repair your muscles after a workout is key for success.

During every workout, cells, tissues and bones throughout the body are pushed and pulled. At the end of the exercise, the body instantly goes in to recovery mode. The body needs to be refueled to begin the repair cycle. The two key nutritional requirements the body needs are protein and carbohydrates.

Protein keeps the body healthy and maintained. Both the enzymes and hormones in protein are needed for growth, healing, digestion, fitness, and immunity. Protein is also beneficial for weight management and is associated with alertness and attitude.

Daily fitness levels determine the amount of protein required each day. Very active people require 0.75g of protein per pound of body weight per day, 0.6g for moderately active people, and 0.5g for mildly active people. For example, a moderately active male weighing 170lbs would require about 102 grams of protein per day.

Sources of Protein:

• 3.5 oz Chicken: 15 grams
• 8 oz low-fat yogurt: 12 grams
• ½ cup black beans: 8 grams
• 1 scrambled egg: 6 grams
• 1 cup of broccoli: 5 grams

Post work-out the body requires 20-25g of protein within 25 minutes of completing exercise. Most people who work out miss this incredible window of opportunity. Within this time period is the biggest benefit to rebuild muscles, delivering greater strength and maximizing the workout. After 25 minutes without consuming protein and carbohydrates, the workout is essentially complete without long-lasting benefits, other than the calories burned during the workout period. Anything in excess of 25g of protein per serving is wasted because the body can only process that amount at one time; the rest is removed from the body as waste.

While you’re probably not going to have four scrambled eggs ready and waiting for you immediately after showering at the gym, or able to consume five cups of broccoli after running 29km, or having 1.5 cups of black beans, there are other options available to quickly get protein in your body as you travel from your exercise program to your work, home, or next activity.

Protein bars are an option post-workout, however, the fastest method for the body to absorb protein is in liquid format. Protein bars are better used throughout the day as a longer sustaining energy source.

A second option is to get a to-go shake. To-go shakes are high in sugar or calories, especially if they are from coffee shops or fast-food restaurants, and do not contain a significant amount of valuable protein. Juice bars are expensive and not always conveniently located near a gym or where you have completed your fitness.

The third option is to mix protein powder with milk or water. There are a number of really great protein powder options, however, protein powder can be clumpy if it is  not made using an expensive shaker bottle, and potentially make a big mess in your gym bag if it spills.

A fourth and convenient option is to bring a pre-packaged protein shake. Muscle MLK* is a good option because it doesn’t need to be refrigerated. Each bottle has 20-25g of protein, 9-11g of carbohydrates and is lactose and gluten free. Muscle MLK does not contain milk; however it does have dairy based proteins (calcium & sodium caseinate, milk protein isolate, and whey) that are derived from cow’s milk. Muscle MLK is available in 12-pack cases or can be purchased individually at 7-Eleven stores.

What’s most important is that you refuel your body immediately after working out.

*In Canada, Muscle MLK is a different formula than Muscle Milk in the United States, because of different requirements by Health Canada.

Goodbye 2012 and hello 2013! Here are 20 tips to help you easily cut calories in 2013 so you can look your best!

1. Easy on the baking. Many baked goods have high amounts of oil and butter. When doing your holiday baking, try using applesauce, prune puree or bananas as natural alternatives.
2. Lighten up on the chocolate. If the recipe calls for chocolate chips, coconut or other added extras, just 10-15% less, or try substituting with a healthier option like cocoa powder.
3. Low-fat milk. Yes, there’s such a thing and it can save a lot of unnecessary calories. Skim milk is a great low-fat option to use in shakes, baking and cooking.
4. Replace the butter. Instead of always using butter, try healthier fat substitutions including olive oil, light cooling spray, or fat-free margarine.
5. Reject the ranch. Dressing that is. Salad dressings can easily add 100 calories to any green salad. Instead use fresh cracked pepper, lemon juice, low-fat cottage cheese or a light vinaigrette.
6. Forget the sour cream. Many items are served with fat-filled sour cream or high-fat mayonnaise. Try going without; you probably won’t even notice it. If you really feel the need, try fat-free Greek yogurt as a replacement.
7. Refrigerate the fat. When making gravy from scratch, chill the gravy in the fridge. When it gets cold, the fat solidifies on the surface and is easily skimmed off. Reheat and serve!
8. Switch the dip. Instead of ranch dips packed with fat and extra calories for crackers or fresh vegetables, choose low-fat options like humus or low-fat guacamole.
9.  Select lean meat. Turkey and fish are great low-fat and lean meat options. If you choose canned tuna, and good on you for doing that, then go with tuna packed in water, not oil.
10. Trim the fat. When making chicken or other meats, trim off excess fat before cooking and remove the skin and other fat before eating.
11. Replace cooking oil. Instead of pan frying with butter or oil, use low-calorie Italian seasoning.
12. The fifty rule. Half your plate (50%), should be filled with non-starchy vegetables including salads, peas, carrots, and broccoli.
13. Control the size. Don’t load up your plate and prepare to sit down to eat for the next hour. Instead, drink two large glasses of water just before you start your meal and drink additional water while you eat. It will fill you up faster and help your body digest.
14. Careful on the desserts. There are healthy dessert options including angle food cake topped with low-fat whipped cream and berries.
15. Poached fruit. Bake or poach pears, apples or any other fruit with sugar free juice and cinnamon.
16. Spice is nice. So is gingerbread. It’s lower in calories compared to cakes and pies!
17. Replace bubbly with bubbles. Instead of champagne or sparkling wine, try using club soda.
18. Choose lightly. There are lots of light beer options available now, or get cocktails with calorie-free mixers.
19. Hydrate. Reduce the morning hang-over by drinking more water while you consume alcohol. It’ll keep your hydrated and reduce your calorie intake.
20. Keep active. After eating dinner get into the habit of going for a walk, clean the house, or find another activity to keep you moving.

You are what you eat, right? Almost every fitness instructor and coach will tell you that when it comes to diet and exercise its 80% diet and 20% exercise. According to Van Clayton Powel, the author of a new book, You Are NOT What You Eat, we need to spend even more time thinking about what we are eating.

“We’re continually bombarded by advice on what to eat and without a doubt, we should all be eating the most nutritious foods possible,” explained Powel. “But that’s only half the equation. Because it doesn’t matter how nutritious your food is if you don’t digest it. And if you eat in a way that damages your digestive system, you open the door to some very serious complications. So we need to eat in a way that strengthen and enhances digestion.”

Over the holiday season most people are over-consuming food and beverages, which is extremely hard on our sensitive digestive systems.

Here are five easy tips to make it through the holiday season and start 2013 on the right track:

1. Avoid non-stop ‘grazing’.

“Eat as much as you want at one sitting, even if you’re eating for 2 hours. But then give your stomach a break – allow it to finish with that food before adding any more.” How long do you have to wait? “Depends on what you ate, how much you ate, and how strong your digestion is,” says Powel. He suggests what he calls the Belch Test: If there is any smell or taste of food in a belch, food remains in your stomach – don’t eat yet.

2. Minimize fluid intake around mealtimes.

“This is a tough one during the holidays,” says Powel with a grin, who admits a fancy for a certain stout. “But excessive fluids around mealtime can interfere with activity in the stomach and small intestine.” So Powel recommends having only about a cup of fluids around mealtime whenever possible, especially if you have digestive problems.

3. Avoid distracted or stressful eating.

“We tend to eat more calories and chew less when we eat while doing other activities.  Plus, stress basically turns off digestion,” says Powel. The result? Weight gain and strain on the digestive system. He recommends turning off your phone while eating, sitting down in a relaxing setting, and turning off stressful TV programs or video games:  “Watch the football over dinner if you want. But maybe not if you’ve placed a big bet on the outcome.”

4. Minimize late-night snacks.

Our body uses sleep to detoxify, heal, and rejuvenate. If it’s busy trying to digest that leftover-turkey sandwich you snuck in before going to bed, three things happen:

• Healing and rejuvenating aren’t as effective.
• Digestion is compromised.
• We tend to put on weight.

Powel recommends eating your last meal at least 3 hours before bed.

5. Don’t delay the inevitable.

Try to have a bowel movement as soon as possible after the initial urge, recommends Powel, and try to establish a routine of ‘going’ at the same time each day, especially if you have a problem with constipation. “It helps the body set up internal rhythms,” he says, “and also prevents waste from sitting in the bowel for so long that toxins get reabsorbed and the resulting mass becomes dry and abrasive to the lining of your bowel.”

As 2012 comes to a close, it’s a good time to reflect on the year and how you did on your health and fitness goals. It is difficult to stay motivated and on track, but getting to the goal finish line is the most amazing feeling in the world. Have you thought about your goals for 2013?

It’s important to set goals that are measureable. Your health and fitness goals must have specific achievements and be time-bound. Here are some examples:

• Complete the 2013 BMO Vancouver Marathon in 4hrs 25mins.
• Bench press 100lbs by June 2013.
• Sign up for SHRED Bootcamp in January and do five sessions per week four weeks.

Celebrity personal trainer, health and fitness expert, and CFL All-Star, Tommy Europe, wants to help you make your 2013 goals come true. For a limited time only, Tommy is offering 4 Weeks To A New You for just $57 (reg $97). This offer includes a free trial of the VIP SHRED Community.

Here’s a special holiday message and a great core exercise routine from Tommy Europe:

What are your health and fitness goals for 2013?

Photo contributed

Maintaining a healthy body takes discipline. Healthy living is a way of life. For some, it comes quite naturally, and easily; others find it more challenging.

From fad diets to extreme exercise regimes, people will do anything to loose weight. Their successes are often short lived and lead to great disappointment.

“There is no fast track,” said celebrity fitness trainer and CFL All-Star, Tommy Europe, as he described the best way for people to stay on track with a healthy living plan. “A lot of diets are less than 1,000 calories. Unless you’re under 100lbs it’s not for you.”

It’s great advice. Many people turn to fad diets for a fast way to quickly loose weight but then are disappointed when they fall back to the old ways and the weight returns.

“Most diets people can’t stay on long,” Tommy adds. “Short term it’s ok, but it screws you up long term. Short cuts to loose weight work, but the long term results are bad.”

To set yourself up for success, Tommy strongly recommends focusing on a balance of both diet and exercise.

“Follow a nutritional program for the rest of your life,” Tommy explained. “For permanent, long lasting results include resistance training, cardio and a well balanced, nutritional diet. It’s the key to success and your changes of falling off are slim to none.”

Tommy’s top three tips for maintaining a strong, healthy body:

1. Add resistance training three days per week
2. Increase your intensity
3. Eat every 2-3 hours

“Get started right now” says Tommy Europe.
Photo credit: Sarah Amaral /Sarah Amaral Photography

Being healthy is a lifestyle choice. It’s what you eat and the types of exercise you do, and how often you do it. For some, it’s challenging. Others make it part of their daily lives. But sometimes it gets too routine, lacks excitement, or you feel like you’re either not challenged or seeing the results you want.

To keep motivated and challenged, you need to set a goal.

“Have mini goals along the way,” said celebrity personal fitness trainer and past CFL All-Star, Tommy Europe. “The smaller goals will keep you motivated to stay the course. It could take you a year to reach your goal; mini goals along the way will help you reach it. Otherwise you won’t stick through with it.”

Even if you maintain a healthy lifestyle there’s always room for improvement – to take your fitness to a new level.

“Set a challenge,” Tommy stated. “If you’re running a 10k, shoot for your best time. Challenge yourself with weights. Try entering a different kind of competition or workout. Or work with a reputable crossfit trainer.”

As Tommy always stays, the time to get started is right now. Don’t keep putting things off until the new year.

What is your next goal or challenge? Let a comment on this blog post and share with others what you’re going to get started on right away.

With the holiday season in full swing, there are plenty of parties, dinners and get-togethers ahead. It can be difficult challenge to get through the holiday season without gaining a few pounds. Don’t panic. By making some healthy choices, you can you reduce calories and fat intake, saving yourself hundreds of calories, while still enjoying the holiday season.

• Alcoholic beverages are packed with calories. Lighten the calorie load by choosing light beers, club soda instead of champagne, zero calorie sodas, or go with a non-alcoholic beverage.
• At the buffet table fill over half your plate with non-startch vegetables and low-fat proteins.
• Keep hydrated by drinking extra glasses of water throughout the day and before meal time. You’ll be less hungry and won’t consume as many calories.
• Go light on the baking and chocolate. It will be everywhere. Choose healthier options like fresh fruit. Resist the urge to over-indulge!
• Avoid the extra calories whenever possible. Go for green salad without the dressing, potatoes without extra butter or sour cream, and easy on the whipped cream for dessert.

Follow these simple guidelines and you’ll be much happier and less worried in January.

Photo contributed

Over the holidays there will be a lot indulging over plenty of festive treats. We will enjoy many meals with friends and family to celebrate. Sadly, most people don’t know how to navigate their way through the season and successfully manage their weight.

“Enjoy the festive season so it doesn’t get out of hand,” said celebrity personal trainer, fitness coach and former CFL star, Tommy Europe.

Don’t panic. There’s still over a month until Christmas and there’s still plenty of time to look your best for the holidays.

“Just get started,” Tommy explained. “People want to look good, but they do things in excess. The main thing is to get started now.”

Remember to stick to the 80/20 rule. 80% of the time stick to your diet and exercise regiment. It’s ok to treat yourself over the holidays, just don’t go overboard.

“People put on the most weight between [Canadian] Thanksgiving through to New Years,” explained Tommy. “January and February are the biggest weight loss periods. January is catch-up time.”

Take advantage of the dark, dreary, mid-week evenings and get yourself to the gym with a good mix of cardio and weight lifting, and remember to fuel your body with a well-balanced, nutritious diet.

TV celebrity host of The Last 10 Pounds Bootcamp and Bulging Brides, and Tommy Europe Fitness, Tommy Europe is one of Canada’s most sought-after fitness coaches and personal trainers, and he will be speaking at the Vancouver Health Show on Sunday, November 11, 2012.

Tommy’s entertaining, high-energy and no-nonsense attitude has made him one of the most love-to-watch and meet health coaches. His athletic background as a football player in the Canadian Football League and over 20 years experience as a master trainer has allowed him to combine his knowledge into valuable training programs.

In addition to physical programs, Tommy applies philosophy to his work-out programs in order to achieve total body transformation. It’s called S.H.R.E.D. = Strength, Heart, Resilience, Efficient, Discipline.

It’s never too late to get started on a path to healthy living. Tommy’s programs quickly prove that with a plan, dedication and motivation individuals can make health and fitness a priority in their lives.

Tommy Europe is a keynote speaker at the Vancouver Health Show on Sunday, November 10 at 12:50-1:40pm at the Vancouver Convention Centre East, Hall B. Tickets are $10 per day, or $15 for a weekend pass.

Caring about your sexual health is important. Here are 5 great tips on how you can have fun, and have safer sex:

1. Do not assume you know your partners HIV status. You have the right to ask your partner before having sex.
2. If you choose to have sexual intercourse without a condom, get tested regularily. Do not assume you do not have HIV just because your last HIV test said you were negative.
3. Get tested regularily for STI’s. Be aware and take action.
4. When having intercourse with a condom, use lots of lube.
5. Take care of your body. Talk to your health professional if you have questions.

It’s been nearly three decades since the HIV/AIDS crisis. Awareness, education, prevention and safer sex programs have helped reduce the spread of virus. As infections continue, impacting our friends, our families and our communities, it’s important to stop for a moment and think about some cold, hard facts.

• There has been an increase in sexually transmitted infections (STI’s). STI’s make it easier to give or get HIV.
• The Ontario, there is more gonorrhea, and it is harder to treat because it is drug resistant. Gone untreated, gonorrhea can cause serious health problems, including fatality.
• There are multiple strains of HIV, some of which are resistant to some HIV treatments.
• Hepatitis C can be difficult to treat, and can be fatal to people living with HIV.
• Undetectable viral loads means there is less chance of transmitting HIV, not no chance. Using condoms during intercourse with someone who has undetectable viral load means there is almost no chance of transmission.

Make smart sexual decisions. Do you practice safer-sex? Leave a comment on this blog post with your tips and advice to others to practice safer-sex.

Exercise accounts for 20% of weight loss. The remaining 80% is directly tied to diet; what you are putting into you mouth and how you feed your body, and when.

Here is a suggestion of a daily meal plan to cut calories and weight loss.

1. When you wake up in the morning, drink a full glass of water. It will awaken your body and start your metabolism.
2. Start with a light snack such as some fruit, plain yogurt and granola within the first half-hour of getting up. Yogurt will help maintain a healthy digestive system.
3. Have another light snack a few hours into your day. Whole wheat toast with peanut butter is a great choice. Carbs should be eaten in the morning because they will burn throughout the day and the protein from the peanut butter will give long-burning energy to keep you going. Skim milk is a great drink option.
4. For lunch a variety of fresh vegetables including carrots, celery, cucumbers, cherry tomatoes and snap peas will add valuable fibre and nutrients. Skip the ranch dip and choose a healthier alternative like hummus. Wash it down with a glass of water or hot or cold green tea.
5. In the mid-afternoon 20 almonds with a cup of strawberries will keep your energy up as you push through those long meetings.
6. For dinner, a grilled chicken breast over one cup of steamed rice, along with a garden salad with fat-free Italian dressing is a great option. Remember to watch the portion size. Too many people have dinner meals that are equivalent to 1.5 or 2 meals!
7. Beware of late-night snacking. If you are hungry after dinner, choose a healthy alterative like fresh or freshly frozen blueberries – they are an excellent anti-oxidant.

This plan won’t work for everyone, and should be used as guidance only. Consult a certified nutritionist to set a meal plan that fits your specific dietary needs. Stay away from fad diets and make a positive choice to lead a healthy life through both healthy eating and exercise.

There is not doubt, long distance running is hard on the body. Half, full and ultra-marathon runners ensure a lot of stresses on their feet, legs, lower back, shoulders and neck. Sometimes it can be resolved by using proper footwear and correct running posture, however, muscle recovery can be sped up through effective massage therapy techniques.

Pre-race, a RMT can help loosen tight muscles, delivering blood rich with nutrients and oxygen to the tissues, resulting in increased running performance and reduced chance of injury.

“Fascial release therapy releases the muscle so it can contract more efficiently;  resulting in better performance and reduced chance of injury,” said Michael Desrochers, RMT at painPRO Therapeutics in Vancouver, BC.

Additionally, a good RMT will also help runners with effective stretches for pre and post race to reduce injury and to speed up recovery time.

“Post-race, massage is most effective 48-72 hours after finishing,” Micheal explained. “Swedish style massages are ideal. The long, sweeping strokes promote circulation back to the heart.”

Runners should also avoid deep tissue massages and long, static stretches; the muscles are already weak and compromised. Slower, dynamic stretches are recommended for endurance based sports, like long distance running.

During the summer months it’s easy to head to a patio and throw back a few brewski’s. But alcoholic beverages add a lot of extra calories into your diet and can throw you off track and cause you to eat more too. Here are some tips to help you get through the summer months with smarter, healthier options:

1. When you order an alcoholic beverage, also order a glass of water with lemon or lime juice.
2. Instead of a vodka or gin drink, order a cranberry juice and soda.
3. Always carry a bottle of water with you when you’re out and about to keep you hydrated and feeling full.
4. Start your day off with a nutritious smoothie – it’ll kick-start your metabolism, feed your body and start burning calories quicker.
5. Avoid fizzy and sugary beverages like ciders. Instead choose diet or sugar-free beverages.

Photo Credit: Machua Photography

This summer, be ready for beach weather and have fun doing it. Here are 8 tips to get you started on a sexy, summer body:

1. Set Goals. Goals are specific, measurable and attainable. Write them down and put them somewhere you can see every day.
2. Make A Plan. Block one hour per day in your schedule. Put together a weekly plan with a mix of cardio, core and weights. Each routine will target different muscle groups and help you shape up faster.
3. Join a Group. Working out in a group environment is motivating. From running clinics and boot camps, to yoga classes and soccer teams, each will have professional coaches and instructors to help guide you and provide great tips along the way.
4. Shoes! Go to a store that has professional and knowledgable staff to help you select the right footware. They should feel perfect from the moment you put them on. If there’s discomfort, then they aren’t right for you.
5. Nutrition. Remember the 80/20 rule. 80% of the time, stick to a clean diet of fresh fruits, vegetables, whole grains, proteins and lots of water. Stay away from complex carbs, sugars, and fats.
6. Reward Yourself. Going to massage, the chiropractor and having an Epsom salt bath are all important recovery methods to relax your hard working body. When your training hard you need to help connective tissues, muscles and tissues to rejuvenate.
7. Schedule Rest. Get a good night sleep every night. Lack of sleep leads to low energy and lowers the immune system. Remember, rest days are separate from cross-training days. It’s ok  to take a day off.
8. Love Yourself.  While you are working out every day, remember your doing it because it’s fun and you’re doing it for yourself – not to look like “that guy”. Train for you. Push your personal limits and enjoy the journey.

Eating well, training hard and looking after yourself will pay dividends long-term. Love it, enjoy it and be proud of your accomplishments.

It has been estimated that over 75% of homosexual males will participate in anal sex. It is considered a high-risk. Unprotected anal sex, also known as barebacking, is the riskiest of all forms of sexual intercourse.

The insertive partner is known as the “top” and the partner being penetrated is called the “bottom”. Those who perform either role are referred to as “versatile”.

Generally viewed as less pleasurable and inconvenient, the best way to protect both partners during anal intercourse is with the use of condoms. Condoms are most commonly made from latex, however, they are also available in non-latex. They come in a wide assortment of styles and sizes. Condoms can break or come off during anal intercourse, so both partners must pay attention.

The anus does not produce sufficient natural lubricant so anal intercourse requires a generous application of personal lubricant to prevent tearing. There are three common types of lubricant: water-based, silicon, and a hybrid of water-based and silicone.

Risks of physical damage to the rectum include anal fissures, rectal prolapse, rectal trauma and hemorrhoids. Pain during anal intercourse can be caused by inadequate lubrication, feeling tense, lack of stimulation and anxiousness.

Other dangers during anal intercourse include the transmission of sexually transmitted infections including HIV, chlamydia, herpes, gonorrhea, hepatitis B, hepatitis C, HPV/genital warts, and syphilis. Risk of transmission can be reduced by practicing safer sex and using a condom. The risk is increased through casual sex, barebacking, and sex with someone you do not know.

Although you may believe your partner appears to be symptom free because they look fit and healthy, it is not always the case. It’s the responsibility of both partners to ask the status of their partner and to use safer sex practiced.

Today, thanks to advances in medical research, people infected with HIV and AIDS live longer lives. New drug and support treatments are available; however, unfortunately there is still no cure. There are more than 10 subtypes of HIV/AIDS, which results in an exponential number of strains.

For more information and education on sexual health, visit the Health Initiative for Men website.

Hydration is incredibly important for healthy, active people, especially long distance runners. Proper hydration removes toxins from the body, makes your skin look and feel great, and provides relief after a hard workout.  Although coconut water is quickly becoming known across North America as Mother Nature’s natural hydrator, it has been enjoyed for centuries around the world where coconuts are grown.

The newest brand, O.N.E. 100% Coconut Water, has recently started to appear at Starbucks locations and major retailers in Ontario and British Columbia in both 330ml and 1L TetraPaks.  The 45 calorie beverage is packed with electrolytes and potassium that come from young, green coconuts grown and harvested in Philippines and Brazil.

Long distance runners loose a significant amount of potassium and salt because of prolonged insensitive sweating.  Typically sports drinks and other supplements are used to replace those lost nutrients. Coconut water is an ideal choice for those who strive to maintain natural or whole food diets while training, especially because it has no added sugar or flavours.

“Increasingly, consumers are searching for natural and highly-effective sources of hydration to look and feel their best,” says Chis Cook, VP of Marketing at O.N.E. Coconut Water. “We are excited to bring the O.N.E. difference to Canadians. O.N.E. is packaged to deliver the best possible fresh from the coconut taste. Teamed with its super hydrating benefits, there’s a good reason this natural and refreshing beverage is protected by the armour of a coconut!

Give it a try on your next LSD training run – it might just be the natural option that works for you. And if you pick-up some and you decide it’s not really your thing, you can always use it as mix for a cocktail.

With the BMO Vancouver Marathon just days away, it’s time to think and plan for post-race recovery. According to Matt Thompson, a Registered Massage Therapist and personal training and conditioning expert at PainPro Theraputics, massage therapy should be near the top of your post-race game-plan.

“A post event massage is a very good idea,” Matt said. “The best type of massage for this is a general Swedish style massage with lots of long sweeping strokes that promote circulation back to the heart.”

It is strongly recommended to avoid deep tissue treatments immediately following a race because the tissue is already weak and compromised from the marathon run.

“Long static stretching should also be avoided,” added Matt. “Slow, dynamic stretching is best for post event endurance based sports.”

Any time within the first 48-72 hours after completing a marathon is recommended for a massage treatment to get the blood circulating and to relieve muscle tension.

PainPro Theraputics will be providing free massages to BMO Vancouver Marathon participants during race package pick-up May 3-5 at the Health, Sports and Lifestyle Expo at Canada Place, and receive a $10-off coupon towards a post-race massage to speed up post-race recovery.

Rest days are an important part of long distance and marathon training. It gives the body time to recover and heal from the strains and pressure of a hard run. Massage therapy is a great way to speed the recovery process, but how often should you go during your training?

Training frequency, intensity, duration and past injuries all play an important role in determining treatment timing.

For injured runners, shorter, more frequent treatments every few days will give the best results. But with any injury, it comes down to an assessment by the RMT to determine the best treatment for each individual.

A qualified and reputable RMT will create a treatment plan unique for each individual. Most average, injury free marathoner would benefit from a massage therapy treatment every 2-3 weeks during the training season as pro-active maintenance.

PainPro Therapeutics has two locations in downtown Vancouver that specialize in massage therapy services for marathon runners. They are an official partner of BMO Vancouver Marathon and offer convenient same-day and online bookings.