Be sure to check out Adam’s website to keep up to date with his racing and lots of other interesting stuff. Adam is also an athlete ambassador for Right to Play.

Image source

Healthynomics: What advice would you give someone looking for ways to motivate themselves to start or maintain a fitness program?

Adam van Koeverden: Well I don’t believe you can force yourself to do something you don’t like in order to accomplish your goals, I don’t think that’s the route to success or fitness or happiness or anything. So, finding something you like to do that’s a great aerobic workout is key. Mixing that with a resistance program, or some kind of anaerobic, strength building activity which you also enjoy, and fantastic nutrition… Then you’ve got a starting point. I think people who want to be more active or fit need to think in terms of lifestyle changes, not so much in short term aspirations or modifications. Finding a motivational environment in which to make these changes is also really important… From my perspective, if I didn’t have my teammates, training partners and clubmates, I wouldn’t be able to work nearly as hard or effectively as I do on and off the water.

HN: Do you have any mentors or other athletes that you admire?

Adam: Yeah, a lot! Big Steve Nash fan, my coach Scott Oldershaw and Larry Cain (both Olympians from my sport, the former a gold and silver medalist), lots of current Olympic athlete friends I look to for inspiration like Simon Whitfield (we’ve done some training camps together, and I wrote the forward to his book…) and the Canadian cross-country ski team, cause I love cross-country skiing… My teammates, guys like Mark Oldershaw and Angus Mortimer and tons of others…

HN: What do you do right before a race to prepare yourself to compete? Any race day rituals?

Adam: No rituals. I get myself ready, go paddling a few hours before my first race of the day, something short just to wake up, 3 or 4km with great technique at a moderate speed. I listen to some tunes and get a quick standing-up massage from our therapist and professional performance guru slash barrista Bernie Irvin… While he’s getting the knots out he’s also brewing some bean. I knock back a few turbo-javas and hit the water just a little wired with about 20min to start.

HN: What types of exercises are important for kayakers to perform to improve their performance and avoid injuries?

Adam: Mostly just kayaking. I hit the gym a lot all year, swim, bike, run and cross-country ski a lot all winter so cross training is important when the water is frozen. We do a lot of kms on the water, 150km+/week… so that takes up most of our time.

HN: How important do you feel nutrition is to maintaining your ability to perform at a high level?

Adam: Essential. Garbage in, garbage out. I travel too much to carry a lot of dietary restrictions, and thankfully we train so much and so hard that I don’t limit calories at all. Basically as much good food as my schedule and appetite can take (yes, it takes time to eat 5500 calories a day), and I can indulge once that’s down.

HN: Do you have any particular websites or products you love?

Adam: I take 7systems vitamins everyday. Often use COLD-FX while travelling and competing. Turbo paddles, Nelo kayaks, Asics shoes and training clothes keep me moving fast. Roots for home grown Canadian high fashion and my Mazda gets me to practice on time.

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Image source: Slowtwitch.com

Healthynomics: What does being healthy mean to you?

Simon Whitfield: I haven’t been sick in a long time, I suppose the absence of sickness is a ‘baseline’ to being healthy but true health to me is a combination of proper exercise, eating habits and a balanced lifestyle (stress, family, job satisfaction, creative outlets etc.).

HN: What healthy eating habits do you have and what resources do you use for nutrition advice? Do you take any nutrition supplements?

SW: Mark’s Daily Apple (www.marksdailyapple.com). I read every post and I’ve read through most of the blog and his book, The Primal Blueprint. I really like the way Mark sees ‘health’ and well being, his advice on nutrition and exercise is simple yet very well thought out.

I take a multivitamin supplement made here in Canada (under strict quality controls!!!) from 7Systems (www.7systems.ca).  I take it because I know the people who formulated it, the passion, expertise and commitment to quality they put into it (and it’s very similar to Mark’s Damage Control Master Formula which isn’t available in Canada).

Image Source: Canadian Olympic Committee

HN: What advice would you give someone looking for ways to motivate themselves to start or maintain a fitness program?

SW: Think long term and pick a program that’s sustainable, if you have 5hrs a week to workout then aim for consistency. Whether you’re just starting a fitness program or an elite athlete consistency is critical. I’ll give you 3 of Mark’s guidelines (of 10): #2 move around a lot at a slow pace, #3 – Lift heavy things and #6 – play.

HN: How do you stay fit in your off-season?

SW: What off-season? No off-season here, 2 weeks I guess but that went quickly and I did absolutely nothing aside from a 20-30min run each day and a 2k swim every 2nd day. As I’ve gotten older I’ve found it’s really important to not get to far away from race fitness. I could be wrong here but that’s what we do….

HN: Do you have any favourite training tools or pieces of equipment that you use?

SW: It would have to be my favorite shoes, I run in a specific pair of Nike shoes, best shoe ever, long runs, trail runs, intervals, easy runs. My favorite sport is running, I spend the most time doing it and they (along with my iPod) are on every run.

HN: From regularly reading your blog, I know you like coffee!  Tell us a bit about your coffee habit.

SW: Habit Coffee, 550 Pandora st. here in Vic, best coffee shop ever. Love it. Jennie and I often say as we go to bed, see you in the morning for coffee (and play time with our girls).

HN: Do you ever listen to music while you train and who are some of your favourite music artists?

SW: Hawksley Workman and The Tragically Hip are my favorite running music but most of the time I listen to various podcasts. I listen almost everyday to CBC’s ‘As it Happens’ and ‘The Current’, I look forward every week to ‘Wiretap’, ‘Dispatches’ with Rick MacInnes-Rae’ and ‘The Sunday Edition’ with Michael Enright and 60 minutes. But ‘Wiretap’ takes the cake!

HN: Last November, you took part in a seven-day running training camp (Nike Oregon Project) with the American running legend, Alberto Salazar. Did you learn anything that can help a recreational 10k runner improve their time?

SW: Hmmm I can’t give away all of our secrets!!!

Be sure to check out Simon’s blog – some great stuff! http://simonwhitfield.blogspot.com/

Other Healthynomics interviews:

Phoenix Suns’ Steve Nash

Former Liverpool, Real Madrid and England midfielder, Steve McManaman

TRX Suspension Trainer’s Fraser Quelch

Interview with Adam van Koeverden: Olympic Kayak Champion

Related posts:

7Systems for Endurance Athletes: Vote Now

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Healthynomics spoke to Vicky Fox, a yoga instructor at The Power Yoga Company (www.thepoweryogaco.com) in Fulham to find out what puts the Power into Power Yoga.

HN:  How did you discover yoga?

VF: I’ve been a regular gym go’er since I was 17, so I’ve always been interested in fitness. However I really got interested in yoga around 1995.  Don’t hold it against me, but it was seeing Madonna that actually inspired me.  I admired her strength and was impressed that yoga could produce such a strong, lean body.

HN:  What does a Power Yoga class involve?

VF: Power Yoga involves a series of challenging postures linked together with clever sequencing to improve strength, balance and flexibility. It can be a very physically demanding form of yoga, yet it is versatile enough for practitioners of all levels and ages to work at their own pace

Most power yoga is closely modelled on the Ashtanga style of practise, however power yoga does not follow a set series of postures so every class offers new challenges.  The varying sequences make it a good choice for people who get bored easily too.

HN:  What muscles does it tone?

VF: Not only does Power Yoga tone and define arms, shoulders and back, but it also builds strong core muscles to keep the whole body strong, balanced and healthy. It’s a great way to sculpt your body.

HN:  It seems as though Power Yoga can be integrated into other fitness regimens too.  In a Yoga Magazine article, England goalkeeper David James said regular sessions keep his muscles flexible, his body aligned and his mind free from the stresses of the match.

VF: Absolutely! Many professional athletes start doing yoga following an injury but then quickly see the benefits of a regular practice.  The stretching alone is great for runners who develop tight hamstrings and calf muscles.

HN:  So in addition to the physical workout, there is a mental workout too?

VF: The emotional benefits can be just as rewarding and sometimes unexpected.   I’ve talked to a lot of people whose first experience with yoga was just a lot of breathing or OM’ing so it put them off.  You have to find the class that’s right for you. You may enter into Power Yoga simply for the physical workout but leave a class with an open, calm mind that will allow you to tackle life’s difficulties with more patience.  It might sound corny, but it’s true.

When you meet with resistance in life, it’s like meeting with resistance in a posture or sequence.  You breathe through it, stay calm and will yourself to do it. Maybe I can do it.   Can I make it better?  Can I get beyond it and be a better person?  You can translate things from life onto your yoga mat and vice versa.

HN:  For people who don’t have a lot of time, is Power Yoga still for them?

VF: All you need is 10 min out of your day.  I think if someone does the downward dog posture once a day and takes time to observe their breath, draw their attention inwards, soften their gaze, begin breathing evenly in and out, they will find themselves calming down and getting an energy boost.

HN:  What about if you travel?

VF: The great thing about yoga is that it goes with you. You don’t need all the kit and require only a small amount of space.

HN:  If you had to choose 1 or 2 key postures or yoga sequences, what would they be?

VF: That’s easy.  Downward Dog, which I talked about earlier, and the Sun Salutation sequence. Start there and before you know it you’ll be addicted and start adding things into it

Healthynomics checked out the classes at The Power Yoga Company in Fulham and are now regulars. Like Vicky Fox, we recommend you give it a go! Check it out at www.thepoweryogaco.com.

My fiancee and I are embarking on a 3-month backpacking trip through Southeast Asia and India starting in February.  Ultimately, I want to ensure that all of categories of fitness are addressed while traveling abroad:

• muscular strength
• muscular endurance
• aerobic capacity
• flexibility

As we are trying to pack as light as possible, the only tools I am going to bring are as follows:

TRX Suspension Trainer – I have only been using the TRX for a short time, but am completely sold on its effectiveness and portability. I like that that the TRX Suspension Trainer is a functional training tool in that it trains your body as a functioning unit and not a bunch of individual muscles – key to maintaining overall fitness while traveling.

If our accommodations do not have suitable doors to anchor the TRX, I will be on the lookout for trees, bars or other suitable anchoring spots. The TRX Suspension Trainer comes with a small bag for travel purposes and will take up minimal space in my pack. See my previous post entitled “TRX Suspension Trainer: The Ultimate Core Workout” for further details on the TRX.

Digital Pedometer – I do not normally use a pedometer in my day-to-day fitness regime, however I thought it would be interesting to see how many steps I take each day, throughout the course of our trip. Obviously the pedometer is very lightweight and its battery (LR1130 button cell battery) lasts a long time and is easy and cheap to replace. My pedometer features a clock, step counter, distance counter and a calorie counter.

Trail Running Shoes – As we will spending time in both cities and trekking in remote locations, I am opting for a pair of trail running shoes (Mizuno Wave Cabrakan Trail Running Shoe) – the only pair of shoes I will bring). They will provide the best combination of comfort, lightness, durability and functionality. I will use my trail running shoes for hikes, general walking and running.

When my trip begins, check with Backpack Fitness often as I plan to post my workouts, comment on what is working best and note where I have made modifications to my traveling fitness regime.

Who says you cannot maintain fitness while traveling?  Stay tuned!

Image Source: Flickr – Keith Allison

HN: What does being healthy mean to you?
Steve Nash: Being healthful means having the strength and energy, realizing my goals each day with the ability to recover from day to day. The goals may vary but they always are designed to make me happy.

HN: What advice would you give someone looking for ways to motivate themselves to start or maintain a fitness program?
Steve Nash: The hardest part is finding that spark of motivation that gets you off the couch and on your feet. I feel like a lot of people should set really achievable initial goals that give them the confidence, momentum and self esteem to carry on. Imagine if you did one push up, one sit up, one squat, one lunge and one walk around the block and decided to add one more every day. Before you know it you’d be doing marathons conceivably. It’s the inspiration that motivates us that’s most fragile but most powerful.

HN: What helps you deal with stress?
Steve Nash: Stress is inevitable. Whether it comes from food, exercise, sleep cycles or environmental and emotional stress, we need to combat such if we want to sustain a healthful lifestyle and reach our personal goals and happiness. Eating well, sleeping, exercising, and laughing with people are my favorite ways to relax and combat stress.

HN: What healthy eating habits do you have?
Steve Nash: I am very strict with my diet even though I do like beer and wine and chocolate. I try and earn the treats I have with discipline and exercise. If you want to feel great in the morning after a great night’s sleep you have to decide what you want to put into your body. Obviously it’s nice to throw in some beers and sweets but it may not always be worth compromising the energy you have in the morning and the ability to reach your goals for that day.

HN: Do feel it is important to get regular medical checkups?
Steve Nash: It depends on each person and the relationship they have with their health care provider. If you feel a strong understanding and educational relationship with them you probably will feel benefits to regular checkups. Obviously, the more you can monitor your health and the more you can learn about it the better off you’ll be.

Award wining author, Haruki Murakami, writes an excellent memoir about running and its relationship with his life and his career. Running for Haruki Murakami contains an almost spiritual and meditative quality.  He writes how running became an integral part of his well-being and has provided the platform have a successful career and a fulfilling personal life. Whether you’re new to running and training for your 10th marathon, this book has something to offer for you.

• Buy organic vegetables.  Organic vegetables are grown without the use of harmful pesticides or fertilizers, which benefits the environment.  By using no artificial ingredients or preservatives, they will also be better for you and may contain a higher nutrient content than non-organic vegetables.

• Calling all carnivores!  Try reducing the servings of meat you eat this week as livestock production produces a massive amount of greenhouse gases. Eating less meat will also help lower your cholesterol and saturated fat intake.

• Reconsider the cleaning products you use in areas where your children or pets play as they are at significant risk from absorbing harmful chemicals from carpets and floors.

• Cut back on the harsh chemicals and try using ‘greener’ cleaning products as harsh chemicals often found in regular products are thought to be linked to asthma and can affect allergy sufferers.

• Try walking, running or biking for at least one weekend errand where you would usually use the car.  This is a no brainer!  Get all the benefits of exercise, while lowering your CO2 emissions.

• Replace one of your daily personal care products, such as deodorant, moisturizer or shampoo and replace it with an eco-friendly version.

• Take some time to enjoy the great outdoors!  Exercising outdoors without the use of those energy-sucking treadmills and elliptical trainers is a win-win.

• Avoid personal care products that contain phthalates.  There are thought to be many potential health risks associated with phthalates, which the EU in 2004 prohibited the manufacture and/or sale of cosmetics containing certain types of phthalates.

• Add an indoor plant or two to your home for improved air quality.  Plants can help remove chemicals such as formaldehyde, benzene, and carbon monoxide – stuff we don’t want to be breathing in!

• For your next pair of running shoes, consider the environmental impact of making them.  Look at companies that make their shoes using recyclable and biodegradable materials.

Skateboarding is not only cool and fun; it is also a great form of exercise. Mike Perretten from Landyachtz, recently provided us with a some insight on how skateboarding contributes to his healthy lifestyle. Thanks to Mike for his time!

Image Source: Flickr – Blas Brains

Here is a quick overview of how skateboarding / longboarding fits into my life.

I ski raced competitively until I was 20. From when I was 16 to 20 I attended a special school program which allowed me to ski over 200 days per year. After I “retired” from ski racing, I moved to Victoria to attend the University of Victoria (‘UVic’). I brought a longboard to UVic which I had made the previous summer. I used to board for recreation and as a fun way to get around. That first semester I got reacquainted with an old elementary school friend Tom Edstrand. We decided to start making longboards and Landyachtz was born.

That was 11 years ago.

Basically longboarding started out as somewhat of a replacement to skiing for me. I wasn’t huge into skateboarding when I was younger as I always thought it was more fun to bmx and latter on, to mountain bike. However the boards we are making now are much easier to have fun on compared to the boards that existed when I was 12 years old.

These days I ride as recreation with buddies much the same way I go skiing with friends and it offers a similar experience.

Another way I use my board is by commuting to and from work. I live in Downtown Vancouver and our factory/office is only a few kilometers away. If I drive to work it takes me about 15 minutes due to the traffic. If I longboard it takes me about 20 minutes and it is a much more enjoyable experience. By longboarding to work I get a nice little bit of exercise along the seawall to start out the day. If I drive I just end up drinking too much coffee.

The health/fitness benefits of longboarding became super apparent to me in last April. It was April 10th (my 32nd birthday) and I was celebrating by doing a little backcountry skiing with an old friend.

We went for a 45 minute hike out of the Blackcomb glacier and into the provincial park, it was a trip we have done several times and you never really want your buddy to beat you on the hike. Well this time I was way faster up the hike than my buddy, which was a little surprising. After thinking about it later on, I am convinced that I hiked faster as a direct result of my improved fitness from commuting to and from work on my skateboard.

Myth: A cup of tea contains more caffeine than a cup of coffee.

Truth: In its dry form, tea contains more caffeine than coffee. When brewed as a drink however, significantly less tea is used for making one cup than is used to make one cup of coffee. If you are worried that an after dinner coffee may keep you up at night, choose the lower caffeine containing tea option.

Image Source: Flickr – Kanko*

Below, we have outlined some of the positive health effects that various teas are thought to have.

White Tea, Green Tea, Oolong Tea, Black Tea and Chai Tea

These teas all derive from the same plant (Camellia sinensis) and only differ in the amount that they have been processed. White tea is the least processed and black tea is the most processed. White tea also contains the most antioxidants followed by green tea and black tea respectively. Chai tea is essentially black tea with spices such as pepper, cinnamon, ginger and nutmeg. It is often blended with milk and sweetened with sugar or honey.  The health benefits:

• A type of antioxidant (catechins) in white, green and black tea help fight and prevent cancer.
• Fights heart disease.
• Lowers bad cholesterol (low-density lipoprotein or ‘LDL’).
• Helps prevent diabetes by lowering blood sugar.
• Stimulates the metabolism and helps fight obesity.
• Strengthens immune system.

Rooibos (redbush tea)

• Rich in anti-oxidants, including flavonoids. Helps protect from free-radical damage that causes cancer and heart disease.
• Does not contain any caffeine, which can keep some people up at night.

Mint Tea

• Eases problems such as nausea, heartburn, indigestion and irritable bowel syndrome.

Chamomile tea

• A natural remedy for heartburn, indigestion and upset stomach.
• Sedative properties, which can help with sleep.
• May play a role in lowering blood sugar levels and thus help control diabetes.

Let us know what your favourite type of tea is and why!