Women’s Wellness Camp – Day 7, Hiking the Lakes; Nymph, Dream, Emerald (September 24th, 2011)

by on November 8th, 2011

by Deborah Leedale-Brown, Lifestyle & High Performance Coach

7 Day Blog Series of the Inaugural Women’s Wellness Camp.

DAY 7 – Hiking the Lakes; Nymph, Dream and Emerald

Our last day had arrived. Yet again, we were greeted by a clear blue cloudless sky and warm temperatures. I was so excited, as the hike I had planned for the group was the most scenic yet and it would take us to an elevation of over 9500ft. Because we were once again heading into the Rocky Mountain National Park (RMNP) and it was a weekend I felt that we needed to be starting our hike on the early side to guarantee we could get a parking space at the trailhead. We had a great healthy hearty breakfast that included; granola, greek yoghurt, fruit, oatmeal, scrambled egg whites and wholegrain toast and then organized our daypacks for a ¾ day on the trails. One member of our team had been suffering all week from mild altitude sickness and even though she had been a trooper and had not let it affect her the whole week, she felt that a higher altitude hike was going to be a little too much. So it was sad that our whole group would not be together for the last hike but I knew she was making the right decision. So as we headed through Estes Park we dropped off our lone adventure women and she planned to stay at the lower elevations and hike around the beautiful lake and as we found out later when we got back together – she also had a kayak adventure too. There really was no way of keeping our ladies down!

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Continuing Education Credits for Personal Trainers Provided at Leisure Fitness Tysons Corner Store – Presented by Dr. Paul Kennedy

by on November 7th, 2011

Leisure Fitness Wellness Outreach Program will provide free continuing education credits for personal trainers. Presented by Dr. Paul Kennedy, former Strength & Conditioning Coach of Penn State, on November 15, 2011 in the firm’s Tysons Corner Retail Store in McLean, VA.

McLean, VA (PRWEB) October 28, 2011

Leisure Fitness is offering 3 free Continuing Education Credits (CEC) to personal trainers who attend a 3 seminar series from 2-5pm on November 15th at Leisure Fitness Tysons Corner Retail Store at 8133 Watson Street in McLean, VA 22102.

The 3 ACE and ACSM Certified fitness seminars, “The Workout That Works,” “Why Exercise,” and “Why your Workout Doesn’t Work and How to Fix It” were written by, and will be presented by Leisure Fitness Wellness Director – Dr. Paul Kennedy. Each seminar is roughly 1 hour in length. There will be a Q&A period following the third seminar.

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Women’s Wellness Camp – Day 6, Outdoor Yoga & Swimming (September 23rd, 2011)

by on October 31st, 2011

by Deborah Leedale-Brown, Lifestyle & High Performance Coach

7 Day Blog Series of the Inaugural Women’s Wellness Camp.

DAY 6 – Outdoor Yoga & Swimming

After Thursday’s restful afternoon the women were up, energized and ready for action. Our plan was to spend the day down in Boulder and we were starting the day off with some outdoor yoga by the river. Once again the weather was behaving impeccably and we had bright blue skies and warm temperatures. We met our yoga instructor at a park I’d chosen, the Eban B Fine Park, which was gave us great views of the river as it cascades down the canyon into the center of Boulder. We had actually cycled through the park area earlier in the week and all the women had remarked how pretty the area was so they were very happy to hear that this was their yoga studio for the morning.

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Women’s Wellness Camp – Day 5, Hiking the Rockies / Massage (September 22nd, 2011)

by on October 28th, 2011

by Deborah Leedale-Brown, Lifestyle & High Performance Coach

7 Day Blog Series of the Inaugural Women’s Wellness Camp.

DAY 5 – Hiking the Rockies & Massage

Having had a slightly easier afternoon the day before the women felt somewhat rested and ready for their first hike of the trip in the Rocky Mountain National Park. Fern Lake Trailhead in the heart of the Rockies is a popular hike that starts gently beside the Big Thompson River through aspen and mixed pine it meanders to The Pool – Cub Lake – Fern Lake Trail junction (1.8 miles : 8,365′). Because it’s such a popular trail we set off early to avoid the crowds. Unfortunately we had one lady nursing a slightly painful knee and so it made sense for her to miss the hike, rest and ice the knee and then join in the afternoon’s massage activities.

So with our group of 5 hardy women temporarily down to four we headed out on the Fern Lake Trail. My plan was to hike to the Pool, then take a time check and see how everyone was feeling. Once at the Pool our options were to take a more strenuous circular loop around Cub Lake or return on the Fern Lake Trail. Everyone was still a little tired, and so I made a group decision to return the way we came. Our total hiking time ended up being a little under 3hrs, but with the breathtaking scenery all around us, it felt like we were back at the van in no time.

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Women’s Wellness Camp – Day 4, Rock Climbing, Trust , Bear Lake (September 21st, 2011)

by on October 27th, 2011

by Deborah Leedale-Brown, Lifestyle & High Performance Coach

7 Day Blog Series of the Inaugural Women’s Wellness Camp.

DAY 4 – Rock Climbing, Trust Games, and Bear Lake Walk

Already day 4 and the camp seemed to be flying by! We woke up to another perfect sunny Colorado day. Everyone was a little apprehensive ahead of the mornings climbing and outdoor activity session I had arranged for them. I reassured everyone at breakfast that they were not expected to embark on anything they were not completely comfortable with, it was their session and they were in control. All that I asked was that each women did their very best to challenge themselves and push their comfort zone a little.

It was a quiet drive up to Mary’s Lake above Estes Park where we were met by Rick from Climbing Life Guides who soon put everyone at ease and explained a little about the morning’s activities. We started off playing some trust games that involved us falling, being caught and getting lifted off the ground. These activities were a great way to get the women working together and help develop an even greater bond between them. We finished up the trust games with some work in pairs (one blindfolded / one seeing), the idea was for the seeing person to guide the blindfolded person around the area using visual commands to help them navigate the rocky terrain – sounds easy but it certainly proved fun and interesting.

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Women’s Wellness Camp – Day 3, Hiking/Circuit/Yoga (September 20th, 2011)

by on October 26th, 2011

by Deborah Leedale-Brown, Lifestyle & High Performance Coach

7 Day Blog Series of the Inaugural Women’s Wellness Camp.

DAY 3 – Hiking the Bitterbrush Trail, Circuit Training & Yoga at Flatirons Athletic Club

Our second full day and some of the women were definitely still acclimating to the altitude, especially with our lodging situated at 8000ft! We started our day with a hearty healthy breakfast of scrambled eggs, organic oatmeal, Greek yoghurt, fruit and wholegrain toast, and then we headed down the mountain to a slightly more manageable altitude of 5521ft. The hike for the morning was the Bitterbrush trail at Hall Ranch close to the town of Lyons, with a number of possible loop options towards the top of this trail that would allow me to adjust the challenge according to how the women were coping.

The sky was blue and temps were seasonably warm. The Bitterbrush Trail rolled gently through open grassland for 0.7 miles then gained elevation quickly on a series of rugged, tightly-wound switchbacks. After a steep climb the trail eventually plateaus out on a high ridgeline overlooking an expansive meadow below. Everyone enjoyed the beautiful mountain vistas and we then headed back down the trail as this had been a challenging start to our day and we still had two more sessions planned for the afternoon.

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Women’s Wellness Camp – Day 2, Enchanted Mesa Trail (September 19th, 2011)

by on October 25th, 2011

by Deborah Leedale-Brown, Lifestyle & High Performance Coach

7 Day Blog Series of the Inaugural Women’s Wellness Camp.

DAY 2 – Hiking Enchanted Mesa Trail & Cycling Boulder Canyon

With the benefit of a good night’s sleep behind us (some of us slept better than others, down side of altitude) we were up just before 7:30 a.m. for a healthy breakfast to help prepare us for our first full day of hiking and biking. From our base at just over 8000 feet we then headed down the valley to Boulder, and a more modest but still challenging altitude of 5335ft for our first hike of the camp.

Our location for the first hike was Enchanted Mesa Trail in Chautauqua Park. My good friend Susan who lives in Boulder met us in Chautauqua. It was a beautiful blue sky day and the Flatirons provided a stunning vista for our hike. Susan led our women’s group through the hike, it was hilly at first and so our pace was steady with frequent rests.

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Women’s Wellness Camp – Day 1, Travel Day (September 18th, 2011)

by on October 24th, 2011

by Deborah Leedale-Brown, Lifestyle & High Performance Coach

7 Day Blog Series of the Inaugural Women’s Wellness Camp.

DAY 1 – Travel Day

Three of the women arrived safely at Denver International Airport on Sunday morning. From Denver we took a short ride to Boulder in our 15seater van to pick up the other two women who had arrived in Colorado the previous day. After the group introductions and a great lunch at Breadworks in Boulder we drove up into the Rocky Mountains to our ski lodge style base Active at Altitude in Estes Park (www.activeataltitude.com) – a great mountain house based at just over 8000 feet and surrounded by views of the Rockies. Coming from sea level to this altitude is definitely a major adjustment and shock to the body! I talked to the ladies about the challenges of staying and exercising at altitude and what actions they could take to reduce the risk of experiencing any major problems related to acute mountain sickness. Terry Chiplin who is the owner of Active at Altitude and has lived here for over 5 years feels strongly that the two most important factors in coping with the initial days at altitude are arriving well rested and not fatigued or over-trained, and then paying very close attention to maintaining hydration which is not always easy at this altitude because of how dry the climate is.

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Inaugural Women’s Wellness Camp – Tales of Our Adventures!

by on October 21st, 2011

by Deborah Leedale-Brown, Fitness, Lifestyle & High Performance Coach

This is a 7 Day Blog Series of the Inaugural Women’s Wellness Camp.

How It All Began

I arrived back in Wilmington last week after spending a wonderful seven days with five amazing, adventurous women. Now having had some time to reflect I want to share with you all our adventures.

Let me start at the very beginning. My desire and vision for running a women’s wellness camp was to provide a group of women of certain age (50yrs plus) with an outstanding holistic experience that embraces the natural beauty of the Rocky Mountain surroundings, and allows them to be self-indulgent. Exploring in-depth their physical abilities and boundaries, while increasing their knowledge of their own nutritional health, and embracing their mental wellbeing.

This was a unique chance for women to come together as a group and learn from other women. They left behind the stresses of busy scheduled lifestyles and focused on THEMSELVES! During the course of the week they challenged themselves physically with scenic hiking and biking, invigorating yoga, energizing strength & conditioning and empowering outward bound experiences. In addition to this, they explored critical areas of their diet and nutrition. This was achieved through personal assessments and group educational sessions that gave each of them the proper tools needed to make healthier food choices, maintain a healthy weight, fuel their workouts, and help reduce future risk for chronic disease.

So over the next few blogs, I want to share with you the fun we had, pushing our physical boundaries, allowing ourselves to come out of our mental comfort zone, and most importantly, enjoying the “quality me” time.

ElliptiGO Elliptical Bike – Receives Top Reviews by Fitness Performance Coach

by on September 21st, 2011

by Deborah Leedale-Brown

For the last 16 years I have worked as a trainer & performance coach to professional and amateur athletes, alongside clients looking for the inspiration and motivation to maintain health and fitness around busy lifestyles. I am always looking for equipment that allows me to provide an innovative and challenging environment for my clients, and if it comes in the form of a completely new piece of equipment that also seems fun and exciting to my clients this is an added bonus!

The new Elliptigo is a definite winner in this department. If you are looking for a great whole body workout that can be done outside and inside (with a standard bike trainer), then experiencing the Elliptigo and the fun you can have may just be what you need to revamp your workout regimen.

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Understanding your Metabolism

by on November 18th, 2010

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Article by: Lifefitness.com
People who are overweight or prone to gaining weight easily sometimes blame a slow metabolism for their bodies not expending calories quickly. But before pointing the finger at your metabolism, you should understand exactly what it is, what affects it and how you can raise it.

When most people talk about metabolism, they are referring to the rate at which their bodies burns energy, which is provided in the form of calories by food they eat. The two main types of metabolism are basal metabolic rate and resting metabolic rate.

Basal metabolic rate (BMR): Your body needs energy simply to exist. Every time your heart beats or you take a breath, you burn calories. BMR is the minimum level of energy required to sustain your body’s vital functions, such as breathing and brain activity, while awake, and does not account for physical activity.

The number of calories required for basal metabolism varies with sex, age, body size, lean body mass (muscle) and hormones. Because of the increased activity of cells undergoing division, younger folks have a higher (faster) metabolic rate than older people. In addition, as a result of a greater percentage of muscle tissue in the male body, men generally have a 10-15 percent faster BMR than women.

Resting metabolic rate (RMR): This is similar to BMR but refers to the rate at which you burn energy or calories at rest. Resting metabolism makes up about 50 to 75 percent of your caloric expenditure each day and is proportional to your body size and surface area, so taller, heavier individuals have a higher RMR than shorter, lighter people. In addition, people with more muscle have higher RMRs because muscle processes more calories than fat.

The Influence of Physical Activity

Physical activity, such as exercise, also has a great effect on your overall metabolic rate, boosting it both during the workout and afterward. Research proves that during vigorous exercise, metabolic rates can increase as much as 10 times the resting value. Physical activity can account for between 15 percent and 30 percent of your daily caloric burn, depending on the intensity and duration of the activity.

Other Considerations

Even your digestive process burns calories and increases metabolism. So just eating and processing food accounts for about 10 percent of your overall caloric expenditure.

Climate also can play a role in determining your metabolism, as studies show that the RMR of people in tropical climates or very cold environments is generally five percent to 20 percent higher than those in more temperate locations. With these temperature extremes, the body has to work harder simply to maintain its core temperature.

Increasing Your Metabolism

The reality is that RMR accounts for the majority of your caloric expenditure, and several things out of your control, such as genetics, sex, hormones and age, determine it.

The good news, however, is that you can increase your metabolism through exercise. The combination of regular cardiovascular activity and strength training will result in a body with more muscle and less fat, which produces a higher metabolism because even at rest, your muscles actively use more calories than fat tissue does. As a result, your metabolism speeds up to provide your muscles with energy. The more muscle you have the higher your metabolism will be. Therefore, the best thing to do to raise your metabolism is to get and stay active.