Princess Health andThe Science of Running Nutrition.Princessiccia

Princess Health andThe Science of Running Nutrition.Princessiccia

Gusty 15:48 Add Comment

To sign up for this seminar, contact Dr. Delanghe at: seandelanghe@gmail.com today!

Princess Health andTHANK YOU!.Princessiccia

Princess Health andTHANK YOU!.Princessiccia

Gusty 09:51 Add Comment

Health and Performance would just like to say thank you to everybody who made the Summer Time Trial a complete success!

Click for Event Pictures 

Click for Event Results 

Thank you to those who donated!

• Dave Rutherford
• Juan Padron
• Kevin Post
• Heidi Cica
• Warren Davey
• Rod MacDonald
• The Shrigley Family
• Taffy McLeod
• Kathleen G
• Gail Delanghe
• Liz Skelding
• Sue Demmery

Thank you to those who volunteered!

• Amy Hartman
• Rhys Pocrnich
• Shelagh Holden
• Carl May
•  Mark Potvin

Thank you to our sponsors!

The Waterloo Running Series 

Shelagh Holden
broker

Compressort Canada

Runners' Choice Wateroo

RoadID

Princess Health andH+P Summer Time Trial Results.Princessiccia

Princess Health andH+P Summer Time Trial Results.Princessiccia

Gusty 19:54 Add Comment

Course Records

Overall Men: 6:49 LucasWojciechowski (July 30th, 2012)

Overall Women: 7:35 Kristen Marchant (July 30th, 2012)

Masters Men: 7:31 Dave Rutherford (July 30th, 2012)

Masters Women: 9:52 Monique Schenck (December 16th, 2011)

Junior Men: 8:29 Brandon Shrigley (July 30th, 2012)

Junior Women: 9:42 Nicole Shrigley (July 30th 2012)

50+ Men: 8:27 Pat Campbell (July 30th, 2012)

50+ Women: 11:31 Gail Delanghe (July 30th, 2012)

60+ Men: 11:13 Kevin Cassidy (December 16th, 2011)

60+ Women: 11:31 Gail Delanghe (July 30th, 2012)

July 30th, 2012

 2.2km Full Results

(E-mail corrections to seandelanghe@gmail.com)

1. 6:49 LucasWojciechowski 
2. 7:00 Erik Vicujnik
3. 7:03 Greg Dyce
4. 7:31 Dave Rutherford
5. 7:35 Kristen Marchant
6. 7:46 Chris Morton
7. 8:00 Vance Lai
8. 8:08 Craig Kingston
9. 8:20 Rachel Hartviksen
10. 8:27 Patrick Campbell
11. 8:29 Brandon Shrigley
12. 8:39 Alex Zorzitto
13. 8:50 Kathleen G
14. 9:01 Mike Piazza
15. 9:26 Jeff Playford
16. 9:37 Mark Potvin
17. 9:42 Nicole Shrigley
18. 9:47 Mike Francis
19. 9:48 Ed Shrigley
20. 9:59 Kevin Post
21. 10:00 Kevin Wolfe
22. 10:01 Juan Padron
23. 10:02 Helen Stubbs
24. 10:24 Candice Shrigley
25. 10:26 Mike Hamilton
26. 10:46 Amy Hartman
27. 11:18 Natalie Veras
28. 11:31 Gail Delanghe
29. 11:58 Janet Willard
30. 12:11 Fun Run
31. 12:11 Fun Run
32. 12:46 Fun Run
33. 12:55 Fun Run
34. 14:04 Fun Run
35. 14:40 Fun Run
36. 14:41 Fun Run 

Princess Health andHealth and Performance Summer Time Trial.Princessiccia

Princess Health andHealth and Performance Summer Time Trial.Princessiccia

Gusty 13:06 Add Comment

On July 30th, 2012, Health and Performance will be holding their  

FIRST ANNUAL SUMMER TIME TRIAL. 

This is a FREE event.  It is a fundraiser for the track club, so donations are appreciated but not mandatory!

THe H+P team at the Waterloo 10k Classic

This event includes:

1) 2.2km TT with race bibs, hand timing and special awards

2) Course Record Challenge!  
Males: 7:01 (May 28th, 2012)
Females: 8:09 (May 28th, 2012)


If you break a record, you get a prize!

3) Team Relay Challenges (stay tuned!)

Other Info:


Cost: FREE! This is a fundraiser for our track group, so donations are appreciated but NOT mandatory.

Where: Waterloo Park

The Route

The Profile

When: 6:30pm, which should give you sufficient time to warm up and register (the first wave goes off at 6:55pm)

Registration:   

• Join our FACEBOOK PAGE 
• E-Mail Sean (seandelanghe@gmail.com)

For more information: 
Sean Delanghe..seandelanghe@gmail.com
Gillian Willard...gillianwillard@gmail.com

Greg testing out the TT course in May, 2012

A special thanks to Road ID for sponsoring this event!  

www.roadid.com

Thank you to the Waterloo Running Series for providing some prizes for the event!
http://www.runwaterloo.com/

Thank you to Compressport Canada for providing prizes for the event!
http://www.compressport.ca/

Thank you to Runners' Choice for event prizes!
http://www.runnerschoicewat.on.ca/ 

Princess Health and What Is ZUMBA� Fitness?. Princessiccia

Princess Health and What Is ZUMBA� Fitness?. Princessiccia

Gusty 14:08 Add Comment

People keep talking about ZUMBA� Fitness, but what exactly is ZUMBA� Fitness?

The short answer in 10 points:

1. Group exercise class
2. Great fun
3. 'Feel good' songs
4. Cool moves
5. Sweating
6. Positive energy
7. Weight loss
8. Firmer and fitter body
9. Disappearing stress
10. Leaving with a big smile on the face

Getting interested? ZUMBA� Fitness is all the 10 points above.

ZUMBA� Fitness is a group exercise class, the roots are somewhere in the old dance aerobic classes. The big difference between the aerobic, or other group exercise classes and ZUMBA� Fitness is that ZUMBA� Fitness is THE exercise, THE ONE what everyone enjoys. Whether you love aerobic classes or not, whether you like exercising or not, whether you can dance or not, you will LOVE ZUMBA� Fitness!

How is that possible?

First of all the songs a ZUMBA� Fitness instructor chooses for the class are typical 'feel-good' songs, those kind of songs which make you smile and maybe move at least one toe when you hear them.

The moves on a ZUMBA� Fitness class are cool, taken from different dance styles, but you don't have to be a dancer, don't worry, the purpose of them is to make you forget about the fact that you are working out.

While listening to the music and following the ZUMBA� Fitness instructor's lead, you totally forget about the litres of sweat, and you look surprised hearing the cool-down song, as you didn't notice 50 or 60 minutes are gone.

Well, this is the point when you realise you found THE WORKOUT, the one you can look forward to, and it's called ZUMBA� Fitness.

ZUMBA� Fitness is enjoyed by millions of people all over the world, so if you've tried a class and didn't like it, that means you haven't found the instructor whose style matches your style. Keep looking, keep searching, as once you find it, you will stick with ZUMBA� Fitness forever and ever.

Getting excited? Click here to book your class!

Princess Health and DOES COLD THERAPY IMPROVE PMS, REDUCE THE SIZE OF A BREAST LUMP, AND MAKE THE WORLD A BETTER PLACE?. Princessiccia

Princess Health and DOES COLD THERAPY IMPROVE PMS, REDUCE THE SIZE OF A BREAST LUMP, AND MAKE THE WORLD A BETTER PLACE?. Princessiccia

Gusty 09:17 Add Comment

A year ago I noticed something very frightening: a lump in my right breast/arm pit area. After three months of observation, I noticed it would increase in size and tenderness about 10 days before my period, but would disappear as soon as I started my menstrual cycle. Then, again, it would appear about ten days before the following period. I scheduled a breast exam with two different doctors and both said it wasn�t something I should worry about.

Each month I noticed it was slightly bigger and more obvious than the previous month. By this past February, it was worth worrying about.  There was no doubt in my mind I had a problem, so I scheduled another doctor�s visit as well as a mammogram and ultrasound. By the time I got the mammogram I had started my period, the lump was smaller, and nothing was found. I left the exam both excited, but also feeling a bit crazy.

This is where cold therapy comes in. I had been reading the blogs written by Dr. Jack Kruse where he describes the science and details to the healing benefits of cold adaptation or cold thermogenesis(CT) along with his genius application of seasonal eating. Keep in mind- his blogs are specific to a natural means to reduce leptin resistance and ailments caused by leptin induced inflammation. Being that I have very low body fat, I wasn�t thinking this information could be used to reduce or heal my own issues, but I instead I was reading to gain insight into CT as a suggestion to help other people. 

Cold therapy isn't new to me. As a college athlete, bags of ice all over my body was a daily need. I played volleyball at the collegiate level and not only did we wrap ice bags on our inflamed and over used knees, spine, and shoulders, but we jumped into the near by river for 10-15 minutes as a daily ritual- especially during two-a-day practices. I even arrived early before practice to ensure enough time to sit in an ice bath. The sports medicine trainers warned me that ice before practice might cause injury, but to me it made practice bearable.

While reading Dr. Kruse's blog,  I connected the dots to my own obvious inflammatory problems. It became obvious that CT might be a solution to my menstrual inflammation and osteoarthritis (caused from years of over training). So I reintroduced CT to my body and hoped for the best.

But the decision to add cold therapy  has come with risk.  I do not have leptin resistance and because of my very low body fat percentage, I assumed my response to CT (from a fueling perspective) might cause fat gain. Why? Since I have less fat, my body might react differently than a person who has more fat and leptin resistance.

From my understanding, for people who have leptin resistance, CT (as described by Dr. Kruse) reduces leptin levels. The result would be reversed leptin resistance, less hunger, less inflammation, and more fat loss. Like a game of balance atop an upside down U curve (an arch like a rainbow), preventing blood leptin from levels that are too high or too low is the goal. Less leptin than ideal results in symptoms of starvation. More leptin than ideal results in resistance, fat gain, inflammation, and most modern ailments our culture experiences today. The goal is a balance on top of the curve, which would make for an optimal hormonal environment.

My experience with this curve comes from observation of the hCG protocol. Over the last four years, I have observed- in detail- over a thousand patients through multiple rounds of Dr. Simeons hCG protocol.  It is my speculation that hCG does the opposite of CT. Low dose hCG stimulates the body to release leptin, which reduces hunger and the hormonal need for food. However, in order to avoid symptoms associated to leptin resistance, a  controlled very low calorie protocol is necessary. Rapid fat loss is a result of this hormonal balance and maximized fuel demand. Whether it's hCG or CT, the goal is to hit the optimum level of leptin at the top of the curve. This is where there is ideal fuel demand  which results in fat loss, loss of inflammation, and as an adaption - improved resting metabolic rates.

The discovery of leptin and the scientific understanding of its influence during starvation, fueling homeostasis, fat cell multiplication, inflammation, mitochondrial biogenesis, and much more have exposed the incredible ability the body has when given the opportunity to maintain life in threatening environments. Here is a link to scientific study that describes how this can be done.

For me, being that I didn't have leptin resistance or extra fat to lose, I assumed cold adaptation might make me susceptible to fat gain.  If my body's reaction to CT worked in negative feedback loop-  my body might have the reverse influence from CT- stimulated leptin. Ultimately this would increase my susceptibility to fat gain. But, even so, I was more concerned about reducing these symptoms:

1) Osteoarthritis in my spine.

2) Restless leg syndrome.

3) Inflammation with weather related cold fronts.

4) My right breast lump.

In my mind, it was worth the risk.

It took about 2 months at 15 minutes each day to acclimate to 52-55 degree showers, and here is what I observed:

1) I no longer take anti-inflammatory meds for chronic osteoarthritis. It is manageable with CT, and postural alignment exercises (Egoscue Method).

2) Restless leg syndrome occurs less often.

3) Cold fronts aren�t noticeable, but I am now aware all pressure fronts influence my fluid retention and inflammation.

4) The breast lump has reduced in size and tenderness. It also goes away sooner which has made it very easy to predict the start date of my period.

5) My periods are shorter in during.
6) My legs have less circulation problems during my period.

7) I have gained 5 pounds of fat (just as I predicted).

8) I get heartburn with citrus fruits, especially during the 10 day period before my period.
9)Now that its summer and I have more time in heat and the sun, I've noticed a weird throat feeling that is difficult to explain.  This weird fluttery feeling doesn't occur as often when I add back starches to my diet. I'm assuming this is thryoid????

I've noticed that my fat gain occured during the luteal phase of my menstrual cycles. During this time hunger is minimal and I have intolerance for fruit (heart burn). Except for 3 days before my period, where my hunger dramatically increases (and so does the weird throat fluttering). I've come to realize my diet has needed to change depending on where I am during my menstrual cycle.  It�s pretty obvious why, when you look at articles that describe significant increases in leptin levels during the luteal phase.

It is thought that the recorded increases in leptin during the luteal phase correlates with the increase in estradiol and progesterone. Here is a picture of this cycle.

MY QUESTIONS:

1. With the natural increase in leptin related to the increase in estradiol and progesterone, is CT at that time making me more sensitive to gain?
2. In a woman who has excess body fat, would she lose fat during that time?
3. If I remove all carbs during that week would my leptin levels have less of a slope, which would reduce my sensitivity and symptoms of heartburn, fat gain, and the increase in my breast lump?
4. Does the increase in core body temperature during the luteal phase increase further with CT or does CT reduce this temperature?
5. I'm thinking this increase in leptin after ovulation has to do with preganancy. Maybe the upswing in leptin is necessary to increase hCG release from a newly implanted egg, which would further increase projesterone levels that are necessary to sustain the placenta for full term pregnancy?

My goal would be to reduce the slope of the (progesterone/estrodial) curve but not eliminate the slope of the curve (which I'm assuming would stop menstruation all together).

With this in mind, for the last two months I've increased my starches just before and during my period. But immedialty after ovultation, I've removed both fruit and starch from my diet. All the while, I've continued daily CT. As a result I've noticed my body fat hasn't increased, but it hasn't gone back down. The luteal occurance of heart burn is gone, and the breast lump has reduced in size and tenderness even more.

As a woman, and knowing my body cycles hormonally, integrating CT and change in diet to offset my symptoms has been an awesome experiment. I will continue to adjust and adapt my diet, but it has required I stay tuned into my body, into hunger, and that I adjust to it's rhythms. I've had to adapt to monthly rhythms, to changes in sleep, with alcohol intake, and now I've adjusted with the change in season.

I believe this capacity to adapt, as Dr. Kruse preaches, is a big deal. The less adaptable we are, the more prone to disease we become. And to all of you lean people- you aren't immune.

For those of you who are implementing CT either with the hCG protocol or alone, what have your symptoms been during your menstrual cycle? Have you been able to compare a protocol with CT to a protocol without CT? I am very excited about what CT has to offer and as a woman I know we can use this science to reduce symptoms during our menstrual cycle that are less understood by the science community. 

Dr. Kruse has done us a huge favor. He's taken modern science and made it applicable. But for CT to work, there is a large amount of personal responsibility to change your eating lifestyle and that you have tolerance for fleeting physical discomfort. The questions you need to ask yourself are:

1. Would you be willing to sit in a bathtub was water that is 55 or less degrees Fahrenheit for enough time that your body acclimates?
2. Is it worth the risk to understand your body isn't flawed, but our desire for "comfort" is?
3. Are you desperate enough to set your ego aside to open your mind to witness your body's capacity is to survive and heal itself?

And if CT does reduce premenstrual symptoms, it could in fact- make the world a better place.

I would like to thank Dr. Jack Kruse for putting himself out there by delivering this incredible science. HERE IS A LINK TO DR. JACK KRUSE'S BLOG?

REFERENCES

Oestradiol plus progesterone treatment increases serum leptin concentrations in normal women.

 Up-Regulation of Placental Leptin by Human Chorionic Gonadotropin

Relation of menstrual cycle and alimentary consumption of women

Modulation of placental vascular endothelial growth factor by leptin and hCG.

Princess Health and.Princessiccia

Princess Health and.Princessiccia

Gusty 14:14 Add Comment

More H+P Racing!

Adam at the 2012 Victoria's Du

Many great H+P race results over the past few weekends, here are some of the highlights!

Milton Tri/Du

Florian placed second overall, just missing out on his second straight victory by 31 seconds

Kristen M. had a great race in the sprint triathlon, winning her age group and placing 4th overall for females!

Adam Dixon placed 10th in the very tough 25-29 AG in the sprint triathlon

Kevin Grotheer, also competing in the very competitive 25-29 AG placed 13th (despite not training for biking!)

Mike Hamilton had a great race in the try-a-tri, dominating his result from last year and winning his AG!

Megan Hamilton had a great try-a-tri, placing well into the top 10 in her AG and in the top 70% of all female racers!

Also, congrats to Alex Ni for placing 45 overall in the Tri!

Kev coming in off the bike at the 2012 Victoria's Du

Woodstock Duathlon

Florian Ong placed 1st overall in the Woodstock long course duathlon this weekend!

Despite a chronic injury, Dawn fought through the pain and  had a great race in the sprint duathlon!

Bill had an awesome race in the sprint triathlon, averaging over 30km/h on the bike, and running well under 5min/km on the run!

Greg at the May 2012 H+P Time Trial

Victoria's Duathlon

Luke Ehgoetz had a great race finishing in the top 10 overall and winning his age group

Florian placed 12th overall and 4th in his AG!

Alex Ni had a very strong race placing just outside the top 30!

Kevin had a great day with fast run splits, and an awesome 31.1 km/h on the bike despite it being his first ride of the year!

Adam had an awesome race, finishing only about 1 minute behind Kev (the rivalry continues!

Other news

A HUGE congrats to Nicole Shrigley who qualified to represent her school as part of the distance track team (1500m).  As one of the best runners at her school, she will be competing at a larger meet June 4th against other top runners in the region!