This Could Be The Best Way To Avoid Winter Weight Gain!

The American College of Sports Medicine recommends exercising 30 minutes at least 5 times per week. I ask my patients to do this at a Borg Scale level of exertion of 13-14. This correlates with moderate intensity, and I simplify it further by saying you should be working hard enough to get your heart rate up, but still be able to complete a full sentence without having to stop to catch your breath. Of course this should be the minimal amount to be considered exercise, and if you can I certainly encourage higher intensity!

In the summer months, this tends to be a lot easier, as most of us get outside to at least walk, garden, bike, swim or whatever. In Canada, our late fall and winter months start to get nastier, and the daylight hours get awfully short. For many North Americans, this tends to be a pretty good reason to avoid continuing good exercise habits set in the summer.

In my opinion, one of the best ways to maintain your activity level is to track it! Perhaps the simplest way of doing this is using a pedometer. These can be purchased almost anywhere, and the simplest versions do a reasonable job of monitoring the number of steps you take in a day. I recommend aiming for 10,000 steps over the course of a day, which translates into about 5 miles, or 8 kilometres.



Fitbit, a tech company based out of San Francisco, has just released an updated monitor of their tiny activity tracker. Not only does it measure your daily activity level, including stairs, it also monitors your sleep! Of course, this data can all be uploaded and shared with friends, if that's your thing.

There are several apps for your phone that do a similar thing and don't need a separate device. One of my favourites is the Nike+ Running app. The link goes to iTunes, but is also available on Android as well. The app is free and is nice in that your runs/walks are mapped out and paces are given. (It will even cheer you on!)



By having a simple way to monitor your activity, you can hold yourself accountable, and stay fit, even as the seasons change.

Do you use an activity tracker?
Do you have a favourite app or device for doing it?
Let me know!

Do Nike Volts Make You Faster?

Pop Quiz Time. Who was the official shoe sponsor for the London 2012 Olympics?
Answer: Adidas. You'd be forgiven, given the exposure on the track if you'd guessed Nike.



Despite Nike not putting up the sponsorship dollars to become an "Official" Partner of the Olympics, the company has again managed to be the most prominent company of the Games. In almost every race on the track, at almost every medal ceremony, and every jump on the field,  neon yellow feet could be seen.

In a brilliant marketing move, every Nike athlete was kitted out in the same coloured shoe. Whether they were wearing the Flyknit, the Zoom, the Superfly, or any other Nike shoe, the colour was an eye-catching "Volt" - a fusion of neon yellow and lime green which jumped in contrast against the reddish-brown track.



Adidas paid 80 million pounds ($125 million CDN dollars) for the honour of being the official athletic sponsor, and the marketing department must be kicking themselves. Nike spent zero dollars, other than coming up with a simple, but brilliant idea of unifying their look for the Games.


So, does the Volt make you faster?

As in previous posts (Shoe Advice), it's more about the right shoe for your foot type. If the colour makes you feel faster, maybe. Otherwise, get what feels best for you, and don't worry about the flash.

Let's see what happens in Rio 2016, when the shoe is on the other foot and Nike becomes the official sponsor and Adidas is sitting on the sidelines. Let the marketing games begin!


What do you think?
How much does marketing hype influence you in athletic purchases?
Let me know.