Natural Edge Fitness & Nutrition was created to assist people in discovering their strength within. We conduct business in an ethically, environmentally, and socially responsible way to better the community in which we live.
Victoria Goodlife Marathon and Half Marathon Training program
Is it time to take on the half of full marathon? Or are you looking to improve on your previous race? Whatever your goal we can help you get there!!
Our 16 week training program utilizes a number of running areas around Nanaimo to build leg strength and speed. We will combine speed work on and off the track, drills, dynamics, and a structured running program. If you are looking for a fun but challenging group training atmosphere this is the clinic for you!
We will meet once a week at 6:30 for a group workout and every Saturday morning for our long run. Long runs start from different coffee shops around town so you get a variety of running locations... and a variety of lattes!
OR...
Are you looking to run your first 10km race? Or trying for a faster time? This program will help you
transition from shorter running distances to a 10km distance and will also help those with previous race experience increase leg strength and speed.
We will utilize a number of different running areas around Nanaimo to create fun and challenging workouts. We will focus on drills, dynamics, speedwork and running form as we navigate you through this 10 week running clinic.
Attention Mudders, Warriors, and anyone looking to take their training to the next level!
It’s time to get dirty.
It’s time to get sweaty.
It’s time to get trained.
This is a workout geared towards events like the Tough Mudder which include both strength AND endurance
running. You will be faced with ropes, slosh pipes, log presses, and pole climbs… don’t worry if you don’t know what I mean, you soon will! AND don’t be intimidated! At each station there will be alternate exercises so you can build up to the ultimate exercise goal.
Each week we will workout in the Beban Participaction Park and even though the general format will remain constant, exercises will change, or made more challenging to keep your body guessing and the workout fun!
Not sure what the Tough Mudder or the Warrior Dash are? Check them out here:
There will be two workouts a week; Monday and Friday at 6:00 PM… sign-up for two a week, sign up for one a week, or try it with a drop-in! Sign up here and unleash the warrior within!
What IS an outdoor circuit?
As I talk to people and try to get the word out about Natural Edge I am often asked what it is we actually DO in the fitness classes? I usually start by telling people what we are NOT... I still don't know if this is a good way to describe something or not, but hopefully it paints a picture of what a class is like!
So here are a few thing that we are not:
- We are not a bootcamp with huge classes of people all doing the same exercise
- We do not yell, scream, belittle, or intimidate
- We do not have loud music or mirrors so you can stare at yourself
- We do not promote being chained to your scale in the never ending pursuit of quick weight loss
And this is what we ARE:
- We are small classes with personal attention to form, safety, and exercise modification based on personal ability
- We are outside in the parks of Nanaimo
- We support and encourage knowing that different people progress at different speeds
- We are outside for a reason, whether it is at Bowen Park listening to the river, or in Beban Park looking at the sun stream through the trees, we believe nature is a huge part of our Island lifestyle!
- Will you lose weight and inches with a more active lifestyle? Of course you will! But we support you in a lifestyle change where you do this in a healthy, realistic, and sustainable way
Every class we use a combination of kettle bells, rope, TRX suspension trainers, Bosu balls, medicine balls, training ladders, slosh pipes, and anything else I can think of to create a full body workout! Sometimes these workouts are more cardio based, sometimes they are focussed more on upper body or lower body, sometimes there will be four TRX's set up, sometimes there won't be any, and I think that is our biggest advantage. Workouts constantly change to keep you motivated and interested in what you are doing. It is also a great way to stop your body from hitting a plateau from continuously doing the same workout routine.
We set up in five or six stations and spend between 30 and 45 seconds at each station for four rounds... it may sound easy, but I promise you will be sweating by the end!!
So if you are looking for something a little different, something where you will laugh a lot and have fun while you exercise, let me know and we can set up a one-on-one session to see if this is right for you!
Change is good!
If you have been working out for a while and have noticed results are slowing, maybe it is time for a change... and that change may not have to be that radical!
Our bodies are amazing things and have the ability to adapt to the stresses we place on them. When we start exercising there are relatively quick changes both mentally and physically. But, if you continue with the same program with the same resistance these changes will diminish; it simply means your body has adapted to the new demands and is now efficiently meeting them!
If you want to continue to change you need to alter the parameters... This can be as simple as increasing weight, increasing reps, or playing with time. With the circuits we perform I find time is the easiest element to change and creates the greatest results. So if you have been performing a task for 30 second intervals, try 40... if you have already done this, try altering the breaks you take between exercises, or add a cardio component between resistance exercises. Try a few 30 second resistance exercises followed by 5 minutes on the treadmill, then back for a few more resistance exercises.
By changing the parameters you will keep your body 'guessing' and keep it changing! If you need a little more advice or clarity, let me know, I would love to talk to you about your current exercise regime!
Intimidating!
One of the main focuses of our workout circuits is keeping them fun and friendly… we work hard, but keep it very welcoming to anyone that takes part.
I have been asked a few times lately about supplementing the outdoor circuits with other workouts, which is great! The one hurdle people keep coming up against is what to do! Whether it is running, cycling, swimming, strength training, or any other activity I would be happy to help you balance it all in your busy life.
But the one area that people seem most intimidated by is the gym; and let’s face it, the gym can be a pretty intimidating place. You are inundated with machines you have never seen before, rows of cardio machines, sign up sheets, the dreaded free weight area, and the feeling that everyone else knows what they are doing! Trust me, it isn’t that bad!
I started thinking about how I could help people get over this fear. As many of you know, I am certainly not a huge fan of the gym, but it definitely has its place. So, I decided to offer a little assistance to anyone that needs it! I have set up a program where I will meet you at your gym, show you how to use the equipment there, and even set up a basic beginner program to get you going!
If you are interested please let me know and we can work out when and where! The gym doesn’t have to be an overly intimidating place, and with a little knowledge about what to do and how, it can be a great addition to your overall fitness plan!
Getting out there!
We had the opportunity to take part in a fundraising event at Vancouver Island University Tuesday to help raise funds for the United Way. VIU has been inviting fitness businesses up to the campus to put on classes by donation for ‘GOOD KARMA WEEK’. It was a blast and all the money donated went straight to the United Way!! Thanks to those that came out, and if you are interested in finding out more about The United Way and what they are doing find out at: http://www.uwcnvi.ca/
Also, if you have a fundraising event and would like Natural Edge to lend a helping hand, we are always looking for ways to give back to this great community!!
My muscles hurt!
So over the last few months there have been a number of comments made about muscle soreness… and to be honest, most of the times it makes me smile because usually it is related to a particularly difficult workout! But there have also been times when I comment on my own muscle soreness which is sometimes met with
surprise. I have also received a couple of comments about how people wouldn’t think I would get sore anymore. This got me thinking about muscle fatigue and soreness and I thought I would explain a little about what is going on!
First off, muscle soreness has nothing to do with how ‘in shape’ you are… as long as you are pushing your limits and trying different exercises, sore muscles are just part of exercise; and not necessarily a bad part! In general this is what is going on when your muscles hurt…
That discomfort you feel during exercise, and shortly after is primarily caused by Lactic acid build up in your muscles. Your body combines oxygen with glycogen in your body to create energy for working muscles. If it can’t get oxygen to these muscles fast enough you start to produce energy in the absence of oxygen. When this process happens one of the bi-products is lactic acid. When Lactic acid builds up, your muscles will send messages to your brain to stop in the form of muscle discomfort. Thankfully lactic acid ‘flushes’ out of your muscles fairly quickly after you stop the movement. This recovery can be aided with a proper cool down, stretching, and replenishing lost fluids.
Then there is the feeling you get in the muscles one to two days after the workout. Although there are a few theories about what is happening, the most accepted theory is that you are actually tearing muscle fibers when you work the muscle. The soreness you feel after a hard workout is your body repairing these tiny tears. The good news is when they are repaired it makes the muscle stronger. So, the more you do the exercise the stronger that muscle will become. It is also why you want to give muscles adequate rest after a workout so they have time to repair themselves. It is also why proper nutrition after a workout is so important. Your body needs nutrients to repair the muscles, higher protein after a workout aids in this repair!
Hopefully this brief explanation lets you know what is going on in your body and why, no matter how fit you are, if you continue to challenge and push your body, soreness is just part of the game! But the good news is the more you do, the more you can push what your body can do! So the exercises you find difficult now will become easier in time and you will be able to meet new challenges you never thought possible!!