In This Issue:
- Openers
- Client Interview
- Fit Bits
- Nutrition Tip
- Training Tip
- Class Schedule Updates


Openers

After three years at the Thompson Community Centre, the Fitness Boot Camp will be relocating to Sport Central gym. The new start dates for the boot camps are listed below in the class schedule. Evening boot camp will now run only on Tuesday and Thursday evenings from 7-8 pm. The cost for 8 sessions is $100.

Also, the price of Maki Fit classes will be reduced to $15 if a 5-session punch card is purchased. The cost, otherwise, is $20 per session. Punch cards will be ready for sale on the 26th of July.

The link (posted in the previous newsletter) to the news article, which included an interview with me, has apparently disappeared, so I’ve copied and pasted it below:


Strength training gains staunch backers (w/training
schedule)

By ROBERTA MACINNIS



Elite runners and many recreational ones now include resistance
strength training and conditioning in their exercise routines. But it's
unlikely someone with the build of a Texans linebacker will win the
next Boston Marathon or even a local 5K.

That's because body mass doesn't contribute to endurance running
performance and can even detract from it. But before deciding that fact
is the perfect excuse for skipping those push-ups, know that experts
agree some measure of strength — even in the upper body — will benefit
a runner.

"A big part of running performance is the ability to efficiently
transfer power from the upper body to the lower body," said Matt
Fitzgerald, a running expert, coach and author of Brain Training for
Runners and Triathlete Magazine's Complete Triathlon Book.

"Try running without moving your arms. That's all the proof you need."

Strength in the core musculature — the hips, abdomen and back — is also
important for runners. A strong core enables a runner's body to absorb
some of the force that comes when his feet strike the ground, reducing
the wear and tear on his legs. A strong core also makes for a more
stable runner, one less prone to overuse injuries.

"Runners are notorious for their muscle imbalances, particularly
through the hips," said Maki Riddington, a strength and conditioning
specialist in Richmond, British Columbia.

A strong runner is also a more efficient runner, Riddington said,
because he generally has better form, including stride length, upper
body posture and improved ability to drive off the ground. And that's
important not only for competitive runners, but also for recreational
athletes who want to improve their times.

"Depending on how their training is structured and what they're doing,
they are going to see results," Riddington said. "I don't just mean
shaving 25 seconds (off a 10K). We're talking minutes."

Riddington advocates doing fewer repetitions — less than 15 — with
higher resistance.

"Heavier weights with lower reps will build up joints, ligaments and
tendons," Riddington said.

Fitzgerald and Riddington agree that a little strength training goes a
long way for a runner. They recommend two — possibly three — sessions a
week, max.

So what about those gaunt, nearly emaciated runners we see breaking
finish-line tapes?

"The runners who are actually winning races are born with a certain
body type less upper-body mass," Fitzgerald said. "And they can be
doing a heck of a lot of running, but if they're not training in that
way, they won't gain upper-body mass."

Elite runners pounding out high mileage also may be cannibalizing their
lean tissue, Riddington adds, because their bodies start burning
protein after their finite stores of carbohydrates are depleted.

Compare elite distance runners of today with those of 20 years ago, and
you'll notice they're more sinewy and muscular than their predecessors,
Fitzgerald said. Strength training has become universally accepted
among elite U.S. and European distance runners because it works, he
said.

But recreational athletes should have a different motivation for adding
some muscle somewhere other than their legs.

"Strength training can help correct muscles imbalances. Without those
aches and pains, it becomes more enjoyable," Riddington said. "And
running should be enjoyable."

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Fit Bits :

“Fit bits” are pieces of information pertaining to the fitness industry which I’ve found to be interesting, humorous or just plain ridiculous.

Obesity: New Weapon of Mass Destruction?





Nutrition Tip:



Mood Eating

Most people eat based on their mood and/or some subjective feeling of hunger. They don’t eat according to what their bodies need. Think of it this way: you’re about to take a long drive on a stretch of highway with no gas station. Do you fail to stop for gas before you hit the road because you’re "not in the mood?" Of course not. Think the same way about eating. Eating fuels your metabolicengine. So it’s time to start eating based on what you’re doing, not on how you feel.

Training Tip:

6 Months To Go

The entire first half of 2008 has already passed-- there are now only six months to 2009.

How are those New Year's resolutions looking now?

Are you on track with your good intentions? Are you achieving your goals?

If you wanted to lose 20lbs this year - are you down 10lbs already?
If your goal was to do 250 workouts - have you completed 125 ?
IF you wanted to make $10,000 more this year -- are you on track?

It's amazing how quickly time passes.

Don't waste a single second.



Maki Performance Training: A Testimonial

"Thank you for all your hard work and dedication to our skating club. Your expertise, guidance and commitment has been such a huge difference to each and every skater at Sunset. With your assistance, our young skaters now have the opportunity to reach their highest level of capability and experiencing the best of accomplishments."

Keegan Murphy - National Level Technical Specialist & International Competitor & National Medalist Coach


Powerful Quote

“Constantly expose your athlete to what they can’t do, then fix it.” -- Dan John

Business and Class Updates

If you have any suggestions for a Specialty Class you’d like to see offered, please drop me an email.

Here are the dates for some upcoming classes:

August 1st 2008 – Maki Fit

Maki Fit: Small groups and intense workouts. Take your physical conditioning to
the next level.


July 29th 2008 – Fitness Boot Camp 7 pm Session

July 22nd 2008 – Fitness Boot Camp 6 am Session


Fitness Boot Camp: This isn't any ordinary boot camp. If you're up for a challenge
you'll love Fitness Boot Camp!


August 5th – Awesome Abs Evening Class

Awesome Abs: A 30-minute workout that targets the midsection. It’s non-stop ab action!

Coming Soon – Spinning (Date TBA)

Spinning: Spinning is an aerobic exercise that takes place on a specially-designed
stationary bicycle called (obviously enough) a spinning bike. Spinning burns serious
calories (about 450 in 45 minutes) and offers an awesome aerobic workout that
makes your heart pump faster.

Coming Soon – Kettle Bell Conditioning Class

Kettle Bell Conditioning: Add some variety to your workout life--learn how to
use kettle bells to get faster results.




Until next time,

Maki Riddington
http://www.dynamicconditioning.ca