On Friday, July 17th, I presented ‘Fitness Considerations for Seniors’ to the South Granville Seniors Centre.  The seminar was one hour and I had about 15 attendees.  I’m really beginning to love presenting to seniors because they are truly a fun audience.  I suspect that most of those seniors in attendance were 75-90 years old, and at that age, they’ve had enough serious stuff and want everything they do to be fun & enjoyable (It’s a real fine line between making the presentation serious and not overly serious).  There were many practical components in the lecture, and I provided many simple and easy exercises for them to implement.  Most of them found the exercises that I provided very useful, and they seemed to be really engaged throughout the lecture.  For the most part, we shared a lot of laughs and we all had a great time.  For me, that was the best lecture that I have presented to date, and looking forward to the next one!

On Sunday, July 19th, we had our ‘Grouse Grind Challenge’.  For me, this would be my first ‘Grind’ of the year, so I didn’t want to go all out.  I have done the Grouse Grind many times and I know from personal experience how to approach it in such a fashion so that you feel great when you finish (not like death).  So here, I will share with you 3 tips on how to make your Grind experience more enjoyable (and less painful)

1) Use a heart rate monitor.  Watch your heart rate, and try to keep it as low as possible initially.

2) Start SLOWLY and focus on DEEP BREATHING!  I can’t tell you how many people start off too quickly and end up hitting a wall.  If you are doing the ‘dog-panting’ breathing- you’re done!  If you go slowly for the first 15-20 minutes and focus on a good breathing rhythm (3 seconds inhale, 4 seconds exhale), you will achieve somewhat of a steady-state of exercise and YOU will be passing the people who passed you later on. 

3) Move at a consistent & steady pace and take efficient steps.  The Grind doesn’t have to be a race, but if you focus on taking solid steps (movement economy) and a steady pace (tortoise vs the hare), you will get up to the top in good time and feel great!

Happy Grinding! :)

-Andrew