Saturday, December 31, 2011

ELM 2011 Fitness Adventures Slideshow

Goodbye 2011...

Special thank you to all of our ELM Membership Sponsors for your generosity and support over the past year!

Extreme Runners
Is a technical running/walking store with the goal of providing active people with appropriate footwear and clothing. Staff have a considerable range of running and walking experience at all levels, and considerable training and experience in fitting all foot types with quality running and walking shoes.
436 5th Street, Courtenay, BC, Phone: (250) 703-9544
Discount for ELM members:
10% off regular priced purchases

Mountain City Cycle
Drop in to Courtenay's premier bike shop for professional sales and service.
120 5th st, Courtenay, Phone: 250-334-0084
Discount for ELM members:
10% off all parts and accessories.

Mind Over Mountain Adventure Racing MOMAR
Discount for ELM members:
20% Off Registration Fee! Contact ELM for your discount code.

Paradise Boutique
Specializing in locally designed swimwear and unique clothing & accessories.
613 Johnson St. Victoria, BC, Phone: (250) 386-6968
Discount for ELM members:
10% off regular priced purchases.

Zen Zero Raw Juice Fountain
480B 6th St, Courtenay BC, Phone: (250) 338-0571
Discount for ELM members:
One free shot of wheatgrass with purchase of a drink valued $5 or more

Ascent Physiotherapy
141A Nordin Ave Comox BC. Phone: 339-1039
Discount for ELM members:
10% discount for physiotherapy services provided by Kendra & Kim, RPTs

Riding Fool Hostel
2705 Dunsmuir, Cumberland, BC, V0R 1S0
Toll Free: 1-888-313-FOOL
Phone: (250) 336-8250, Fax: (250) 336-8253
Discount for ELM members:
10% discount for accomodations -extended to friends that you refer from out of town!

Comox Valley Acupuncture and Traditional Chinese Medicine
Comox Valley Acupuncture and Traditional Chinese Medicine has a special focus on sports injuries, chronic pain and women's health. Please contact Michelle Hughes, Practitioner of TCM
Phone: 250-334-3630
949 Fitzgerald Avenue , Courtenay, B.C.
Discount for ELM members:
15% discount off initial consultation & 10% off regular visits.

Island Pilates & Fitness
Your Source for Mind Body Fitness.
All levels, all bodies welcome.
Phone: 250.703.CORE (2673)
303B 13th Street, Courtenay
Discount for ELM members:
One free class with the purchase of a session or punchcard.

Coastal Trek Health and Fitness Resort
All inclusive, personalized health & wellness vacations. Locatedon Vancouver Island, BC, Canada.
Ph: (250) 897 2333
Forbidden Plateau Road
Discount for ELM members:
15% discount extended to friends and family

West Coast Expeditions Kayaking
“Keep toning your core on a spectacular west coast kayaking adventure! Enjoy professionally guided kayaking vacations and instruction at West Coast Expeditions’ serene remote outer-island base camp.
250-338-2511 PO Box 3537, Courtenay, BC
Discount for ELM members:
11% discount extended to friends and family

Lotuswear Active Lifestyle Clothing
Come in and checkout out the new Lotuswear store in town!
Email Lotuswear
#6-795 Ryan Road (Superstore complex)
(250) 331-1711
Store Hours: 10:00 am to 6:00 pm Mon-Sat & 10-5pm Sun
Discount for ELM members:
Semi-Annual ELM Members Only Discount Nights

Valhalla Pure Courtenay
250-334-3963 219 5th St Courtenay, BC
Discount for ELM members:
Semi-Annual ELM Members Only Discount Nights

Oh Spa
1730 Riverside Lane, Courtenay, BC
Discount for ELM members:
10% off spa services

Senju Wellness Room
Aromatherapy Massage with 100% natural oils, Japanese Style Reflexology & Jikiden Reiki
At Comox Valley Acupuncture
949 Fitzgerald Avenue , Courtenay, B.C.
Phone: 250 334 3630
Discount for ELM members:
$5 off first visit and any visit after the referral of a friend.

Bayview Chiropractic
Bayview is a full-service chiropractic clinic in Courtenay, BC. If something is interfering with your ability to enjoy life, we can help!
544 4th St , Courtenay, B.C.
Phone: 250 334 4844
ELM members:
Contact Bayview directly for current ELM details.

Friday, December 30, 2011

Holiday Workout

Hola Amigos!

Here is a holiday inspired workout that you can do anywhere, in less than an hour, without any special equipment. It will be hard, fun, entertaining and push your mental strength. My fastest Sunrise Bootcamp recruits completed the circuit in 35minutes with others closer to 50. This is the perfect way to finish 2011 and burn some calories before your New Years celebrations tomorrow night:). Warm up, workout, drink water and stretch after...enjoy!

12 Days of Christmas

(my Christmas gift to you:)

Complete each exercise accumulatively...just like the song! On the first day of la la... until you reach the 12th day and do them all one more time:)

1 Run 200 metres

2 Burpee Push Ups

3 Pull Ups

4 Plank Feet Jumps (wide/narrow, bum down!)

5 50 Jump Ropes

6 Forward Frog Squat Jumps

7 In Out Abs (upper and lower together)

8 Upright Rows (no equipment- do tricep push ups)

9 Split Squat Jumps (lunge, jump and switch legs...9 each side)

10 Sky Reaches (on back feet in the air reach to opposite foot...10 each side)

11 Side Plank Lifts (on side on hand or forearm and feet, drop hips down and up 11 each side)

12 Knee Tuck Jumps (jump both legs together, bringing knees as close to chest as possible)

Happy Holidays from ELM!


Monday, December 12, 2011

December days

Hello and Happy Monday!
It has been a great week and I have been busy busy with lot's of fun events in between ELM classes and clients.

How is your December challenge going anyways? Building your strength? Bumping up your cardio? What will your fitness look like on January 1st? There is still plenty of time to take your own challenge...

I was honoured to be invited to present at TEDx Comox Valley last Thursday night at North Island College. To be honest, I had no idea 'who' Ted was when I was first invited- but after a quick google search I figured it out pretty quick. What an amazing movement this is! It was so awesome to be part of the local event and amongst such interesting and community focused people. I am so looking forward to the next event and helping to spread the word in the Comox Valley.

The crazy part was how many directions your emotions were stretched over the course of 2 hours. Because the topics and speakers were so wildly varied, so were our emotions. One minute my brain hurt (Self Sustaining Entropy), the next I was belly laughing (Ruth Masters), the next my heart ached (Stage One Drug Trials in Canada) and finally, my spirit was filled up and lifted (Sarah Hagan classical piano). WOW. What a night! You can read more about the speakers from the event here...

Setting up 'props' for our west cost theme on the stage... you can just catch a glimps of my Peregrine Precision Works long board and land paddle to the left of the stage!

Sharing my ideas about Human Potential and the Power of the Mind with an inspiring story of perseverance about my friend Al Bergman. Such an amazing man who we can all draw strength from.

Bootcamp has been under cold & clear skies which is the best weather we can ask for in December!! The sky is the limit and our recruits have been having fun and working hard on getting stronger, faster and healthier with every workout! We are running 7 extra classes this month so be sure to drop in on us for some pre-holiday, shortbread blasting workouts!

Calm before the storm, sunrise recruits channel their energy before another round of sprints!

'Mr. Barry Fit'! Be sure to check out the Odlum Brown Gingerbread & Bears Village up at Crown Isle this week! All proceeds from the silent auction go to support the local Boys and Girls Club:) You have to go check it smells sooooo good in there:)

Looks like snow in the forecast so all you ski bunnies better wax up your boards and skiis! I will be pulling out my snowshoes this weekend if we get the dump they are calling for!

Until then...the trails are dry and clear and we have perfect winter biking and running conditions! My favourite winter weather! Only 2 weeks until the days start getting longer...

Happy Trails,


Thursday, December 8, 2011

TEDX Ideas worth sharing

What are you doing tonight?

Comox Valley has 'ideas worth spreading' at TEDx
Comox Valley Echo December 6, 2011

Imagine Comox Valley would like to introduce you to TED, a nonprofit organization devoted to "ideas worth spreading". Originally developed in 1984 as a conference to bring together people from the realms of Technology, Entertainment & Design, TED has since expanded to include community driven TEDx events.

In the spirit of "ideas worth spreading," TED has created TEDx. TEDx is a program of local, self-organized events that bring people together to share a TED-like experience. Our event is called TEDxComoxValley where x = independently organized TED event. At TEDxComoxValley,

TEDTalks video and live speakers will combine to spark deep discussion and connection in a small group. The TED Conference provides general guidance for the TEDx program, but individual TEDx events, including ours, are self-organized.

Imagine Comox Valley is excited to host a TEDx event on Thursday, December 8th at 7: 30 pm at the North Island College campus' Stan Hagen Theatre. Topics will cover a wide range of subjects intended to foster learning and inspiration and inspire deep conversations and connections that matter. TEDx is an opportunity for community members to engage in a rich local dialogue. It is a chance to learn across disciplines and network with others; sharing your inspirations, expertise and insights.

The roster of speakers includes Ruth Masters, Sarah Seads, Pat Maddocks and Dean Addison. Feisty local icon Ruth Masters, known for her environmental activism, will share stories about her life. Sarah Seads, adventure racer and owner of the local fitness training company Equilibrium Lifestyle Management, will speak about motivation and human potential. Pat Maddocks, author of Lethal Dose: One Man's Journey Through a Phase 1 Drug Trial, will share the story of her husband's battle with cancer and speak about the Research with Respect program. Engineer, business owner and educator Dean Addison will present a talk titled, "Self Sustaining Local Decrease of Entropy". The evening will also feature a performance by internationally acclaimed classical pianist Sarah Hagen.

TEDxComox Valley is a free, public event with first-come, first-served seating. Doors open at
7: 15pm and the talks begin at 7: 30pm at which time access to the theatre will be discontinued. To find out more visit the TEDxComoxValley Facebook page http: // TEDxComoxValley.

About TEDx, x = independently organized event

In the spirit of ideas worth spreading, TEDx is a program of local, self-organized events that bring people together to share a TED-like experience. At a TEDx event, TEDTalks video and live speakers combine to spark deep discussion and connection in a small group. These local, self-organized events are branded TEDx, where x = independently organized TED event. The TED Conference provides general guidance for the TEDx program, but individual TEDx events are self-organized. (Subject to certain rules and regulations.)

About TED TED is a nonprofit organization devoted to Ideas Worth Spreading. Started as a four-day conference in California 26 years ago, TED has grown to support those world-changing ideas with multiple initiatives.

You should come, it's gonna be fun!

Thursday, December 1, 2011

December Fitness Challenge

Things are starting to feel festive and you can tell the holiday season is upon us. There seem to be plenty of things that pull us in a million different directions during December and it is oh-so-easy to lose your fitness focus...don't let it happen to you this year!

Sticking with your fitness program is even more important during this month filled with parties, goodies, late nights and travelling. As you know, stress- be it good or bad- can wreak havoc on your health in the short and long term. Regular physical activity is one of your best tools to handle it! So, rather than waiting until January 1st to start your fitness resolution I CHALLENGE YOU to begin today!

Here is my challenge to you::

Pick your own December Challenge with the goal of increasing your fitness by January 1st rather than starting on January 1st. Choose one aspect of your fitness that you want to focus on and go for it! Strength, endurance, flexibility, body composition, power, balance, agility- you name it then do it! Every day or every other day, but put your focus on your challenge so that you come out ahead at the end of the year. Need some ideas? Check out my 12 days of Fitness for a list of ideas to get you thinking about your own December Challenge. Then geterdone!


Need some inspiration to help you pick your own December Challenge? Here are some ideas for you!

1. Hamstring Flexibility- legs on the wall for 3 minutes every night!
2. Balance Challenge- single leg, eyes close every morning, work up to 1 minute!
3. Core Challenge- Front Plank during the commercial break of your nightly tv show
4. Hill Challenge- Run hill repeats once per week and attack hills whenever you come to them the rest of the week (on foot, bike or ski -not in your car please).
5. Agility Challenge- Incorporate lateral movement & agility drills (grapevine, fast footwork) into every workout during the week.
6. Cardio Challenge- accumulate a minimum of 250-350 minutes of cardio per week.
7. Strength Challenge- 50:50 complete 50 push ups and 50 sit ups every day.
8. Yoga Challenge- calm your mind by spending at least 20 minutes every day on your yoga practice.
9. Weak Link Challenge- Complete 1 strength exercise for your weakest muscle/ movement and 1 stretch for your tightest muscle/movement every day.
10. Speed Challenge- Complete 5 minutes of speedwork into every workout this month! Can range from 10 seconds to 5 minutes.
11. Power Challenge- Add in power by including an upper body (plyo push ups), lower body(jump squats) and core (med ball sit ups) alternating between the 3 every day this month.
12. Endurance Challenge- add 5 minutes to the end of all your workouts this week- add up to 5 more minutes each week:)

I would love to hear your ideas! Now...what will my challenge be??

Happy December,