In This Issue:

- Openers
- Client Interview
- Fit Bits
- Nutrition Tip
- Training Tip
- Class Schedule Updates


Openers

I’ve been extremely busy this month so the newsletter has been slow getting out. All sorts of great things are happening business-wise, and I hope these changes can translate into a better training and fitness experience when you come to train with Maki Performance Training.

I was recently interviewed for an article in a Houston, Texas newspaper. To read the full item on long distance running and strength training, click on the link below.

http://www.chron.com/disp/story.mpl/sports/other/5832237.html

Presently I am also looking to expand some of my boot camp-type classes within the Kwantlen college campuses. This project, if it does take off, should be up-and-running by September.

I’ll also be relaunching the Juice Bar at Sport Central. We’ll be featuring authentic Muscle Milk shakes and smoothies. If you have not tried Muscle Milk, it is probably one of the best-tasting protein powders on the market right now.



Client Interview

This is a new feature that will introduce you to some of the clients I have and what kind of impact fitness has had on their life.

I would like to start off by featuring my mother. She’s one of my biggest role models and a great example of how age shouldn’t be an excuse for not getting up and exercising. Furthermore, when you set your sights on a goal, the accomplishing of it will snowball into bigger ones which end up changing your perspective on how to live your life. It’s never too late to get up, start moving and increase the quality of your life.

So, without further ado, I present to you--my MOM!



Maki: When did you first start exercising?

Mom: Perhaps it was 7 or 8 years ago when I first started going to the gym for a lower level cardio-vascular exercise class after being invited by a friend. I enjoyed it because I felt really great and my body was energized. Then, in March or so, I was asked by a church friend to enter the Times Colonist 10K race in Victoria. I never dreamt I could run in a race, though I had seen my sons participating in school races. It just happened, too, that during my school days in Japan, PE was my worst subject. Since the race was only a month or so away, I declined the invitation. But a “10K race” sounded adventurous and challenging, and so I decided to train myself with cardiovascular exercises—in the lower to intermediate range. I also did some strength-training with different machines until the following January when the recreation centers in Victoria usually offer running clinics. I was a true beginner and the beginner’s group started with 30-second running and 11/2- minute walking, then 1-minute running and 1-minute-walking patterns. When I came to the point of jumping from 10-minute running to 20-minute running, I couldn’t do it. I was discouraged, but my son, a budding personal trainer who’d moved to Richmond, encouraged me—saying I shouldn’t be comparing myself to younger people. If I couldn’t achieve it all at once, I should break down the time into segments. I ran 15 minutes and then yes, I could run 20 minutes. That experience has stayed with me, even now when I train for the races.


Maki: What made you decide to start exercising?

Mom: I was busy working as a full-time language teacher and one day, I caught myself huffing and puffing as I climbed the stairs to my office at school. Perhaps I was also a little on the heavy side--when I look at pictures of me from those days. A friend at school invited me to the gym, and my regular exercise days began.

Maki: Mom, I believe you shed 20 pounds during the first year; you also look a lot younger now. Were you active as a child and through your adult years?

Mom: No, I was not a particularly sportive child, other than the normal bicycle-
riding, hiking, and ping-pong playing. There were no team sports or
any regular, supervised activities. In my elementary school days, we would walk
to friends’ houses which were usually quite far. Through high school and
University, commuting hours were long, and so I wasn’t involved in any
regular exercise. After having 3 boys, I was quite busy. I did some walking
whenever I could.


Maki: Why did you decide to start competing in running?

Mom: After my first 10K Race, the clinic coach invited a number of female participants to form a women’s running group named “Laker Girls.” Our coach, Tiffany Evans was a national triathalon athelete and she’s been a great motivator for us with her “creative running exercises.” I’m thankful for this group because without their support and the coach’s excellent training, my current regular running routine wouldn’t be possible. I’ve learned how to train myself up for races, using this running group, and I use my gym exercises for crosstraining. It does involve a certain discipline and sometimes I find it difficult to show up at our weekly coached practice-run especially when I was stressed-out from work. I cannot say that I love races, but participating in them is a challenge, a small goal to achieve. I don’t participate in that many competitions, yet it’s always interesting to see where you place after training for an event. To my surprise, my chip time at TC10K this year was 63 minutes and 26 seconds, and I came 6th in my female age-group (65-69). It’s simply because of the training that my 10K record, over the years, hasn’t dropped off, though it’s believed that they do tend to decline.

Maki: Why do you exercise?

Mom: One of the Psalms in the Bible says this about the human body: “I am fearfully and wonderfully made”--so, as I grow older, I understand more and more my responsibility to keep “fit” by exercising. I think, because of my regular exercise habit, I rarely catch colds and, during the time I’ve been exercising I’ve never missed teaching a class.




Fit Bits :

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

The Feed Bag

New Wearable Feedbags Let Americans Eat More, Move Less

And you wonder why the United States suffers from a raging epidemic of obesity….

Nutrition Tip:

Drink at least eight glasses of water a day. Really? Is there scientific evidence?



We often read that you should “"drink at least eight glasses of water a day". A study conducted by the Department of Physiology, Dartmouth Medical School, in Lebanon, New Hampshire concluded in a published study that there is no scientific evidence to lending credence to this statement, nor proof that drinking less does any harm. Rather, people who exercise vigorously, are travelling, live in a hot climate or are suffering from certain illnesses should increase their ‘fluid’ intake--but not necessarily to the 8 required glasses.

Training Tip:
This training tip was taken from world renowned strength coach Alwyn Cosgrove.
http://alwyncosgrove.blogspot.com/2008_05_01_archive.html

The Body Does The Opposite.
Homeostasis is the property of a living organism that regulates its internal environment so as to maintain a stable, constant condition.

When you don't drink enough water in the short term -- often the body retains water. It attempts to maintain homeostasis by counteracting the stresses we put on it.

When you drink a lot of extra water - your body excretes more water to maintain balance.

When we weight train -- we actually break down muscle tissue. And the body responds by building new muscle. It attempts to maintain homeostasis by doing the reverse of the stimulus we placed on it.

When a male takes supplemental testosterone -- the body shuts down its own production in a bid to maintain homeostasis.

When we immunize children against disease -- we actually inject them with a small dose of that disease. The immune system recognizes the vaccine as foreign, destroys it, and 'remembers' it. When the virulent version of an agent comes along, the immune system is thus prepared to respond. In order to prepare the body to defend against a disease - we expose it to the disease - and it responds by doing the opposite - it destroys the disease.

In almost every situation I can think of, the body tries to maintain homeostasis by "doing the opposite" of the stimulus.

Now we know that while you are doing it -- low intensity exercise burns primarily fat.

Higher intensity exercise actually burns more carbohydrate stores than fat.

But in every head-to-head comparison, high intensity exercise results in more fat loss than low intensity exercise - even though the more intense work may burn a lesser percentage of fat during the exercise session.

Burning glycogen (stored carbohydrates) results in a larger amount of fat lost than burning fat directly.

The body responds by "doing the opposite"...

Break down muscle to grow more muscle. Burn carbohydrates to lose more fat.

Maki Performance Training: A Testimonial
After two pregnancies and a c-section, I wanted to get into shape and rebuild and strengthen my muscles. I have found through working with Maki that he is passionate about fitness. It shows through his knowledge and the energy and enthusiasm he brings to every session. He makes each workout challenging and creative while keeping your goals in mind. He also places a high value on correct form with each exercise. Maki is very encouraging and motivates me to push past my perceived limits. As a result of working with Maki I have more energy, and my balance, strength and flexibility have improved immensely.

Leanne Hikida


Powerful Quote

Take care of your body. It's the only place you have to live.

Jim Rohn

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:

July 2nd 2008 – Maki Fit

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


July 28th 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 fast.

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