Author: Rick Byers

  
At the same time that I was enjoying cycling around Kits Beach, English Bay and Stanley Park, I began attending the local gym at 12^th and Arbutus on cold, rainy days in the fall and winter.

 

When I am no longer doing yard work due to the change in the weather, I try to manage two trips to the gym per week.

 

I found that the local gyms associated with the community centers such as arenas and/or pools are perfectly fine for the purpose that I require.  While they might not have the number and/or quality of machines compared to higher end facilities, they have the fundamental equipment to get started and maintain a program. I have also found that they are often less expensive on a drop-in or membership basis.

 

As per my previous blog of August 10^th, I noted that repetition and duration of the activity works best for me. I already have a program that I was set up on by an instructor from years ago as I need to focus on the same areas for improvement.

 

To note, I would recommend that you have an assessment by a professional first in order to be set up on a program that will be appropriate. Be sure to explain to them exactly what you wish to achieve. It may cost a few dollars but the benefits can be life long, providing you with more energy, stamina and an improved quality of life. Some extended health plans may allow or provide for some offset to your cost. Employers recognize the value of having healthy employees.

 

The length of my visit to the gym is usually about 70 minutes. I start off with a 10 to 15 minute stretch. Most important. Thirty minutes is spent on the stationary bike: moderate pace for about 10 minutes, followed by stronger pace for 5 minutes, followed by moderate pace for 5 minutes, followed by stronger pace for 5 minutes, followed by easy or cool down pace for 5 minutes.

 

I then rotate 20 reps each at a medium lift (for me – 50 lbs) on the three areas of the Universal involving forearm, shoulders and upper body. This takes about 10 minutes. I move slowly. I then walk the gym for 5 minutes, then repeat the regimen at 70 lbs.

 

Next week: exercising while on vacation.

 
Have a week of good health,
 
Rick

  
From last week’s blog I had made mention of returning to visit an old friend in the gym. When sitting down this week to do the same, it occurred to me to visit an older friend on two wheels first.

 

A glimpse into cycling in Vancouver in the 80’s if you will.

 

At the time, I was living in Kitsilano. For $20.00, I rediscovered the joy of cycling; not the high–end, super fast mountain bike experience but the second-hand, 10-speed, comfortable pace experience.

 

My route was as follows: Mount bike at Blenheim and Cornwall St. Cycle down Cornwall towards Kit’s Beach. At Kit’s Beach, dismount bike and walk through the beach and park area to the other side. Remount bike and continue to foot of Burrard St. bridge (west side) Dismount bike and walk over the bridge. Remount at Pacific Ave. and cycle along English Bay until you have to dismount and walk the remainder of the way to the Beach St. entrance to Stanley Park. Remount and take bike path to Georgia St. bike entrance.

 

While on Stanley Park internal bike path, dismount when travelling through pedestrian areas or as directed by signs. Pretend how you would feel if you were a pedestrian and someone came out of the trees towards you as if they were cycling the Mission Speedway.

 

At the Georgia St. Stanley Park entrance, cycle Stanley Park, counter clockwise on bike path. Cycle at a comfortable pace with no racing or endangering pedestrians, skate boarders, seniors, lost squirrels, neurotic crows and roller blade enthusiasts. Cycle around the park to Second Beach and English Bay again. Retrace your route and dismounts along English Bay, over Burrard St. bridge, through Kit’s Beach and back to Blenheim and Cornwall. 

 

With stopping my bike at 3^rd beach to read my book for ½ hour, the entire trip took 3 ½ to 4 hours. Marvelous.

 

Throughout my trips, I never experienced any problems from pedestrians, motorists or other cyclists.

 

While I do not live in Vancouver anymore, there is no reason that I cannot apply the same regimen in my current neighborhood of Surrey. If I have time constraints of an hour or so, shorten the route. For me, the point is to be in motion, to be moving my legs for a long period of time as apposed to an intense (or racing form) type of cycling. I was benefitting from the duration of the exercise experience as compared to the intensity.

 

Next week – now to visit an old friend at the gym.

  
Have a week of good health,
 
Rick

  
As a reminder from my introductory blog, I noted that I used to coach hockey for approximately 8 years. This was a great way to stay in shape and enjoy a sport that I was literally raised on like many Ontario-born men my age.

 

I can remember crisp, bright moonlit nights with my dad in our backyard in suburban Toronto, hose in hand, spreading the water carefully over a pounded- down snow surface gentler than if you were filling a glass with juice.

 

And now I live in a province where spreading water in my backyard in the winter is still just watering my lawn like in summer.

 

Summers are a great time of year for me to restart exercising. Yes – I actually enjoy cutting the front and back lawns, trimming the edges, raking, weeding and watering the shrubs. For those of you who enjoy the same, you know that there is something about giving nature a hair cut (not too much off the sides) that has a natural, communal feel to it. You see your results immediately and your customer never complains. Mind you – the customer never tips either but such are labors of love.

 

Between Saturday and Sunday, theses activities will consume 3 to 4 hours in total.

 

During the week, it gets more challenging. I am up at 4:00 am and leave for work at 5:45 am. My work schedule is 6:45 am to 4:30 pm. I usually get home by 6:00 pm. If my day schedule includes a meeting across campus, I usually get my exercise in a brisk walk to and from my meeting. The walk can be up to 40 minutes both ways and I’ve noticed that I feel more energetic for the remainder of the day.

 

If my work day does not include a walk, I must make a conscientious effort to push myself out the door for a 40 minute walk when I get home. That is to say, come home, get changed and go. Don’t focus on anything else like reading the mail or asking the cat how her day was. You can do that afterwards. She won’t mind.

 

When the weather will get wet, I will throw on a light windbreaker and still go.  

 

As I noted before, my commitment to my journey to wellness must have the same level of dedication that I apply to work and my family.

 

Next week – returning to visit an old friend in the gym.

  
Have a week of good health,
 
Rick

  
For my usual blog date of August 03, 2009 which is a statutory holiday.

 

Growing up as a teenager in Toronto in the 60’s was like living in the golden age of junk food.

 

The highlight of the year was every August. Just like the PNE attracts thousands of appetites to a myriad of amazing smells and tastes, so did the Canadian National Exhibition or CNE. Amongst the many theme buildings of interest such as the Automotive Building, the Ontario Pavilion stood the bastion of them all:

 

The Food Building.

 

Imagine 2 opposing lines of booths half the length of a football stadium containing all your favorite: burgers, fries, hot dogs, doughnuts, potato chips, corn dogs, soda, ice cream cones, ice cream waffles, Belgium waffles, chocolate bars, etc.,

 

Now imagine that each product manufacturer gives out FREE SAMPLES.  Big time.

 

For the price of admission to the CNE, you could count on a free lunch in The Food Building. After a few rounds of samples from the booths, you will have consumed enough sugar to resurface the Arctic.

 

Times sure have changed.  For the better I think.      

 

While I feel I am now disciplined for breakfast and lunch, supper has become my primary focus. Because I know I would simply fill up an average plate to the edges, I purchased a single serving lasagna dish for my supper. It is large enough to fit my palm sized portion of meat with room for a handful of brown rice or pasta.  Both are proper portion sized. I also restrict myself to the rule that anything is consumed outside of the dish contains no calories. Such as steamed vegetables or salad (1 tablespoon of dressing remember?). Beverage – water, water and more water.

 

With respect to snacks after supper?  Allowed only if precipitated by a ½ hour walk. Then, 1 low fat granola bar supplemented by more water.

 

While I began this blog with salivating memories I am happier with how I feel as I am writing now: lighter, more energetic and most interestingly – much older.

 

Next week – time to get into my exercise regimen.

  
Have a week of good health,
 
Rick