To us sport and being active is a part of life, things would be dull without it. This past weekend my lil cousin played for his elite hockey team. They are like a bunch of mini NHL’s flying around out there, it’s incredible to watch! Even my gramps, that has played coached and watched hockey his entire life is amazed at how well they play at 9 years old.

It was definitely exciting hockey and when someone we’re related to plays we all get pretty amped up! (Who am I kidding; we don’t have to be related to them at all lol) Once we’re amped up, we all start griping over whose sport is better or tougher. Or if being great at one sport is better than being good at a lot.

It’s never good enough to talk about it, we always have to say “prove it”, followed by an inevitable “let’s race” or “best 2 out of 3”. This time somehow the deciding game came down to tennis..I’m not sure how, being that none of us play tennis normally..(maybe that’s why).

The first day the boys battled it out for a couple hours at the public outdoor courts. Then on day 2 (yes, there is a day 2, it’s ok you can call us ridiculous if you want) we all packed up and went to the courts for a final show down.

We brought a football and a soccer ball and spent the whole afternoon at the park all together. It sounds sappy, but it was awesome. At the end of the day I’m not even sure who was crowned the champ..Each person would probably tell you it was them. Haha

The moral of my little story is that it’s good to get out and run around, play, and be active no matter how old you are. It doesn’t really matter what you’re motivation is. For us it was the competitive spirit, which can be a really amazing force.

Look at the World Cup, people from all over the world are coming together.  A few of them come to actually compete as world class athletes. Most come to cheer and be entertained by the competition both in person and all around the globe.

Check out some of the world cup soccer, maybe it will be your latest inspiration!

Find what motivates you to be active, and remember your way more likely to be active when you’re having fun!

Let me know what gets and keeps you active in the comments below!

Kenji

If what our buddie Thomas said is true, it stands to reason that people need a good cause to choose to act.

I found a good one; maybe you’ll think so too. Here’s the scoop.

World Wildlife Fund (WWF) Canada has launched Pin it for the Planet.  It’s simple and broken down into 3 simple steps.  

1. Walk it (or bike it, bus it, board it…whatever!)
2. Track it (by telling WWF what you’ve done every day.)
3. Pin it (your car key. On your shirt. Do it) ps. Each time you report what you’ve done you are entered to win a great bike!

So that’s the breakdown, now I promised some good reasons to choose the “hard way”.

Since I work for (and believe in the importance of) a physical activity strategy let’s start there.

When you choose to drive less and employ active transportation to get around you’re incorporating physical activity into your lifestyle (which is awesome).

ParticipACTION has provided WWF with a great list of reasons, in terms of health, to Pin it for the Planet.

• Improved air quality – reduces asthma related issues
• Daily physical activity is preventative against Heart Disease and Stroke
• Stress reduction -no traffic =less stress

(Check out the list)

Need a little more?

This one will be obvious but.. the planet!

WWF is of course hoping to reduce emissions and help the planet. According to their website transportation is responsible for 27% of Canada’s greenhouse gas emissions. Eshk.. sounds like we all need to drive a lot less!

Still, even if all we can do for a start is a little that adds up to big reductions. Plus, just to be repetitive, you’ll be providing yourself the opportunity to get active.

The pinning your key to your shirt element is edgy too. It’s just like wearing a ribbon or a live strong bracelet. You’re telling the rest of the world what’s important to you, and raising awareness. (Very cool, and easy!)

Still not convinced? (even if you’re on board, keeping reading it’s good stuff )

I’ve told you about the physical activity and the environmental impact you can have, but there is one other thing that we all understand very well. Money. Consider how much you would save on gas by using “people power”  (to borrow ParticipACTION’s term).  

So a valid case?

I hope you’ll give Pinning it for the Planet a try on May 31^st – June 6^th.  The WWF website has a bunch more info, including toolkits with ideas for school, home and workplaces.

The website says “we all need to rethink our relationships with cars”.

It’s true. What is more important our health and the health our of planet and climate or driving cars?

Ps. don’t say you don’t have time!

DYK: In distances up to 5km, cycling is recognized as the fastest door to door more of transportation. —Gotcha there don’t I!

Hit the streets and let me know how it goes in the comments below!

Kenji!

Bikes Parked Outside the SK in motion Office

The top 8 reason I bike to work: 

 I hope they encourage you to try it for yourself or motivate you to continue. After all it is National Bike Month ( I love the biker “groups” in this blog “a hipster on a fixie”), and in Regina May 10-15 is the 2^nd annual Bike 2 Work Week Regina!

1. The Physical Activity Opportunity - 5 days a week I get up and go to work, but recently I made a change. Instead of driving to work I bike. It does take longer to get here, but only by about 15 minutes, which isn’t much out of the day. It works out to about a half hour each way. That’s 60 out of my 60-90 minutes a day. Since it’s just part of my routine I don’t even think about it as “getting my physical activity”, now it’s just part of my day; one of my favorite parts.        
2. The Eco Friendly and Sustainable Choice- Around the “basecamp” office, sometimes I’m referred to as the Green Goblin (ok, it was a self imposed nickname haha). It had to be intimidating because I’m (also a self imposed position) the green police around here. Sustainability and environmental conservation are 2 of my other passions so finding an alternative means of transportation that fit with my work and my personal passions was like icing on the cake!
3. Enjoying the Outdoors- I’m sure you’ve heard the old saying “stop and smell the roses”. There is something truly awesome about starting and wrapping the day spending a good chunk of time outside. Breathing some fresh air, enjoying the visuals, and the other people you meet along the way (if you want to be social).
4. The Money I Save on Gas- Self explanatory; I used to drive a truck, which I loved. We had some great times..but buying my bike cost me what would have been about 7 tanks of gas. Now it’s all me, no gas required.
5. A Sense of Accomplishment- You have to experience it to know the feeling, or maybe you already have. You wake up knowing you have to get somewhere and then you physically move yourself there. Even on the days it isn’t fun during the ride, once you make it you feel confident and empowered. It’s a guaranteed accomplishment every day you do it!
6. Avoiding Traffic- Patience is not one of my best virtues (I’ll admit it). So waiting in a line of cars to get to virtually the same place as everyone else is irritating! Bike paths, trails and bike lanes are an amazing solution to this problem. It’s especially fun when traffic is at a standstill and I ride by everyone, I win! (haha, have I mentioned I’m competitive.)
7. Belonging-As sappy as it sounds even if you don’t directly communicate with the other people you see biking, you know you’re all part of a little club. Take a look at the trailer for the documentary ”VEER” to see what I mean.
8. The Great Parking Spaces- I work downtown and parking a vehicle is one of the most evil things ever. Fortunately most places provide space for us active commuters, and if not a sturdy post usually isn’t too far away (I wouldn’t personally recommend using trees to lock your bike up, it can damage them, not cool).

Check out these great links from David’s Cycling Blog for tips and how to celebrate Bike 2 Work week:

http://www.bikeleague.org/programs/bikemonth/pdf/50_things_for_bike_month.pdf

http://www.bikeleague.org/programs/bikemonth/pdf/BTWW_Booklet.pdf

What motivates you to use active transportation? Does your community arrange a Bike 2 Work week?

Kenji

A little over 50 years ago the First World Health Assembly called for an annual “World Health Day” (April 7^th every year). The idea is once a year the World Health Organization (WHO) addresses the health of the global community,  encourages improvements and fosters develpment of real soulitons.

In 2002 the focus of World Health Day was “Move for Health” which means the WHO wanted to help people understand the increasing problem of non-communicable diseases (NDCs), meaning they are not infectious.

Usually these diseases are caused by personal lifestyle, genetics, or environment. The WHO website acknowledged clearly that increasing numbers of physically inactive people contribute to the problem.

“This is due, in part, to a rapid change in lifestyles leading to reduced physical activity, changing diets and increased tobacco use.”

The goal in ‘02 was to make policy makers, the public health community and civil society more aware of the issues. More importantly the WHO wanted to emphasize the importance of fitness and healthy lifestyle.

Check out more on “Move for Health”,  including research that shows physical inactivity is among the main modifiable risk factors for common NCDs (you’ll find advocacy tools too!)

I thought it was important to make the connection between what a huge international organization thinks is important, and what Saskatchewan in motion as a provincial physical activity movement does.

World Health Day 2010 is shining a light on urbanization and health with the campaign “1000 cities-1000 lives”.

• 1000 cities: to open up public spaces to health, whether it be activities in parks, town hall meetings, clean-up campaigns, or closing off portions of streets to motorized vehicles.
• 1000 lives: to collect 1000 stories of urban health champions who have taken action and had a significant impact on health in their cities.

In one way or another the importance of physical activity and healthy lifestyle are consistently represented on World Health Day. So it’s agreed: both the World Health Organization and Saskatchewan in motion know how important regular physical activity is for everyone!

For more on “1000 cities-1000 lives” hit the World Health Day 2010 page. You’ll find tools, additional links and media to help you become a healthy active champion for yourself and your community.

Let me know what you’re going to do in the comments below.

Kenji

People worry about shape, size, and weight for all kinds of reasons. I think the most important thing to know is that there are healthy ways to meet realistic expectations. People quite literally come in all shapes and sizes, and being healthy is what truly matters.

Fact or Fiction?

Does muscle really weigh more than fat? – I’ve told that to myself and my friends as we’ve worked out for years. (To be clear we hit the gym to be healthy, but for me the healthier I get, the closer I get to my realistic image goals. So it’s really a win/win.) The answer is no! Muscle doesn’t weigh more than fat; 5 pounds or muscle weighs the same as 5 pounds of fat. The difference is in the composition, muscle is more dense than fat, so a person with more muscle than fat will look smaller. I read that fat actually takes up 4 times the space as lean muscle mass…ugh.. I think most of us would have taken muscle over fat any day but whoa!

There is a big BUT!

 Having no body fat is not an option!  You need body fat for your body to function properly and be healthy. I also read (this blog has been very educational 4 me!) that essential body fat protects our internal organs (which sounds important to me!) huh?… who knew?

Now its tricky cuz there is no perfect body fat percentage; age, gender, height and activity level are all factors. Why does body fat percentage matter in terms of being active?

It matters because living an active lifestyle is one key to maintaining your healthy percentage. Also because as you move and build up a larger percentage of muscle being active will get easier!

It’s A Balancing Act

To live an active lifestyle your body needs the right kind of “fuel”. Vehicles burn gas, we burn what we eat and drink. Just like gas, there is the cheap stuff and the premium. Cheap stuff is high in fat and sugar; things like pizza, cookies, pop and french fries. These foods don’t give our bodies enough healthy carbohydrates, proteins, fats, minerals, and vitamins to function properly.

So what Does?

Premium healthy beneficial foods are things like: complex carbohydrates, protein (ex:Fish), whole grain breads, fruits and veggies! [Check out Canada’s Food Guide for tips.] Again..why is this relevant to physical activity?

 What your body has to burn as fuel has a big impact on how much energy you have to power the muscles you have, and build more lean muscle!

Don’t Forget About..

Water – Why?> you are estimated to be 60-70% water (your blood, muscles, lungs, brain all contain a lot of water). It regulates your body temperature, and carries those nutrients from your premium fuel to your organs. Water transports oxygen to your cells, removes waste, and protects your joints and organs. (Once again that sounds pretty crucial to me.)[Water Tips]

Sleep – Why?>our bodies build strength and endurance through rest and recovery both during exercise but also while we sleep. Sleep is the time when our body repairs itself on a cellular level. Crazy.. I know!

Big Finish!

What I’m trying to get across in this mess of info is that looking good comes from feeling good. It doesn’t pay to deprive your body; it pays to take care of it.

I’m not a scientist or a PhD so it doesn’t hurt to do your own research. I think what you’ll find is that living a balanced lifestyle including proper nutrition, sleep and physical activity will be the key to looking, and feeling the best that you can be!

Kenji

In honor of the blizzard Saskatchewan just had, I thought I’d whip up a little something about the shoveling we’re all going to have to do.

I live in a condo with my mom so our “yard” area is small at best… Well that small area took me about 20 minutes to shovel!  The snow build up was approaching the halfway mark on our front door. We were quite literally snowed in!

 I had just finished my workout for the day when I decided to tackle the snow pile. By the time I was done clearing a path out to the world, the shoveling had been a more intense work out than the weights I had done.

Safety First

I don’t think I’m nutty about working out but it makes me feel good, and I know it’s good for me. I’ve always done something active at any given time (ballet, gymnastics, b-ball, rowing). I hope to for as long as I’m kickin’ around. To make that happen I know I have to do things properly because it’s so easy to hurt yourself if you’re not conscious of what you’re doing.

Every year shoveling always used to sneak up and wreck my back for a couple weeks when we’d get a good snow. After a few years in a row of that I learned my lesson.  So here are my Snow Relocation Tips! (thanks to truestarhealth.com for their thorough information that I referenced to create my list of tips.)

Snow Relocation Tips

Stretch It Out

It might sound lame but Warm Up before you head outside. Take a few minutes to stretch out your whole body, especially your back, legs and shoulders.  And when you’re done stretch out one more time to help avoid that gross stiff feeling. Plus, stretching when your muscles are warm is the best time to increase flexibility.

It Really Works

You always hear people say Lift With Your Legs! Do it, lifting with your legs will save your back! You’ll prevent injury if you bend your knees when you’re lifting a full shovel, and avoid twisting with a full load. My arms are way weaker than my legs, so I try to leverage the weight on the leg I have forward by resting my lowest arm on it.

Don’t Be a Hero

I often have to remind myself shoveling is not a strong man completion. Don’t Overload  yourself. Don’t try to lift beyond your ability. That said just cuz you can doesn’t mean you should either. Take your time, so you don’t accidently put yourself out of commission.

Resistance

Then there is the temptation to see how far you can toss a shovel full without moving..Push the Pile. Rather than trying to make your body awkwardly throw a scoop full of snow. Use some of your strongest muscles, your legs to push the snow close to the pile then once again lift with the legs.

Play It Cool

Shoveling is a high intensity activity because it gets your heart pumping and requires muscle strength. Remember to breathe, take breaks if you need to and cool down by walking around inside for a few minutes when you’re done.

Check Out What I’ve Got…

For those who like a challenge and something to brag about. You can try building a quinzhee! You can find the directions in Back Yard and Beyond. Enjoy the snow, it’s fun!

Kenji!

I was stuck on blog inspiration for this week – I had a couple of thoughts but nothing I was feeling desperate to share with the world.

Compact Fluorescent Light Bulb Moment!

Then I checked my twitter (have I mentioned how much I love twitter.. I love it! [follow me @Kenji22] haha). There was a message from our communications guru Kim (follow her @Herperki) with a link to a great blog written about exactly what I was struggling with, so helpful! Check it out if you’re stuck -13 Ideas To Inspire Your Blog Content

This One’s For You

A second glance at my direct messages revealed a tweet for my “awesome friend Tim” with another idea about how he stays active playing league rec hockey. So this one’s for you Timma!

My boy Tim is right; the best inspiration for being active is fun! He doesn’t play on his team because they are elite or win every game..(sorry man, you guys are awesome tho!) It’s because a bunch of buds get to play the game they love. They get their competitive spirit going, and take pride in their team. Let’s be honest, the chill time after the game doesn’t hurt either. But if it wasn’t for the hockey, that bunch of guys wouldn’t hang out nearly as often. (Smart sounding summary of my point—activity is a social catalyst)

The Science—or Not

My original plan was to get into the scientific stuff about the chemicals your body produces when your active but; all the articles are really long and would require research into the meaning of strange multi-syllable words. Perhaps a subject for another time, I’m going to stick with the fun!

Life Experience

In grade 9 one of my favorite teachers ever got me and my friends into rowing. We were never at any kind of competition level, but it was cool. I have a competitive spirit for sure. So I may have gotten intense and tried to make us into world champs. Much to my dismay it never happened. Lol. We did spend a lot of time at the marina and gained enough skill to move from an 8 boat to a 4 (the more people the less balanced you have to be on your own). For a while, we took it pretty serious and did dry land training too. We all knew we would never be Canada’s Olympic team or anything, but it motivated us to be active, even off the water.  Plus, learning to row on Wascana lake in Regina pre “big dig” gave my friends and I some now hilarious oars covered in seaweed stories for our crew.

No Rules

You don’t need a league to regularly have a mostly friendly competitive game, family drive way b-ball games can get nasty depending on who’s playing.  Hit the school yard for b-ball, or the ball diamond, or the park for football, soccer or cricket, or fly a kite. Whatever! They’re all a good time and good for ya too!

One With the Fun

Sometimes being around a bunch of people isn’t my idea of fun either. So I hit the bike path. Either on my bike or my long board, on which I am a hot mess! Ok… just a mess, but it’s a blast anyway. Plus, I get an ab workout from laughing at myself.

Any good stories out there..share em’ in the comments below!

Keniji

Happy New Year to you all!

I wanted to share with everyone a lengthier version of an e-mail I sent out to all of the contacts I’ve made at the 08’and 09’ Student Leadership Conference. As well as the participants of the Lieutenant Governors Youth Forum.

Anyway I’ll get right to it; here’s what I want to share with you:

Generation Action has gone live! It is our “youth” blog, written be me, Kenji. – I write about physical activity all the time, but it’s unique cuz I make links to anything relevant. A lot of the time the topics of the blog are things you may not have thought of as being related to physical activity.

We have our new facebook group, Generation Action Saskatchewan in motion. You can also find the group by finding me, Kenji (Kendra Kenji Schmidt)!

We’re all over the social media scene cuz everyone here at the provincial office is part of the twitterverse (twitter) too. You can follow me @Kenji22 or follow the provincial office @inmotionsk.

Here is the straight up truth. Only 15% of kids and youth are getting enough physical activity to receive health benefits. I am not cool with that.. are you?

Our generation is set to be the first to have a shorter expected life span than our parent’s generation. – How is that possible with everything we know? The science is simple; to be healthy we need to be active.

The lifestyle is the hard part. That is the part we all usually need a little help with. We all need to help each other keep activity interesting. We need to come up with good ideas to motivate and engage people. We’ve gotta advocate for policy that enhances a lifestyle where activity is encouraged.

A bunch of us need to say “no thanks” to all the health problems and disadvantages that come from leading sedentary lifestyles. Then say “yes” to the benefits and joy that come from being active, and reconnecting with the natural world.

I know there are so many problems and things to worry about in the world so you might ask why worry about being active? Making the choice to be active is something you can directly and immediately impact. It’s your life and unlike bigger issues you don’t have to wait for anyone else to make a decision to change for the better, it’s all you! You can choose active transportation, or join a class, or take a hike, or swim in a lake. While physical inactivity is a huge issue the solution is straight forward. Move forward, one day at a time, get active and stay active!

That whole bit made it sound like living active will be hard work. Honestly though, some of my best memories are from biking around the neighborhood with my friends, and my time being involved with sports and dance.

If you’re interested in receiving the same kind of e-mails as these guys send me a quick e-mail (kenji@saskinmotion.ca) to let me know.

Have a great active weekend everyone!

Kenji!

Today is the gold medal game dudes!

Now I’ve never been a hockey player myself but I’m definitely a fan. I’d go so far as saying I’ve tried to play, but actually classifying my actions as “playing” might be a different story. Haha.

I consider myself decent at lots of stuff but skating is not one of them! Let alone stick handling and shooting..eshk, me attempting any of that would not pretty.

Thankfully there are many people who are amazingly talented at hockey! So even though I can’t be impressive, I can be impressed by the athletes who do it right. It’s always cool watching the pro’s live and on TV. It’s a good laugh watching my buddies play rec hockey for something to do. It gets intense watching my cousin play in the highway hockey league all winter too. 

Luckily for Saskatchewan this year’s World Jr. Hockey championship was held here. Two cities, my home town, Regina and S’toon welcomed some of the best young players from around the world to play for gold.

First Hand

I wasn’t able to catch team Canada play live, I did get hooked up with some tickets though (thanks Dad)! I made it to three games and got to see Sweden, Russia, Czech Republic and Finland hit the ice.

It was good clean hockey with some future greats working to be noticed by the big leagues. It was inspiring to watch and reminded me why I used to play competitive sports. Now I’m content to go out and giver’ a go! It’s not about winning or losing anymore. It’s just about giving something a try, or getting a rush, more often than not a laugh. Usually at my own expense, but that’s cool. Being involved with sport and competition at different levels all my life gave me the confidence to try something new. It might seem completely out of my element, like snowboarding initially did. All the skills I’ve developed throughout my life helped me do alight though. I’m no star, but I did ok!

I think that’s what is so deadly about watching any competitive sport. It can be inspiring, and usually fires me up to do something myself.

What makes you want to get out there and play? For me, the competitive spirit is more than enough motivation.

 Kenji

Where did a new year sneak up from? It feels like only a year ago we were all freaking out about Y2K and ringing in the new millennium. (Ah good times at a 60s/70s/80s disco throw back party with the fam- it was hilarious watching people relive their glory days.)

Resolutions

So it’s a new year and that means a fresh start, big plans, and resolutions of course! What exactly is a resolution anyway? (ps.- I love dictionary.com) Basically its deciding on a course of action. What you’re gunna do; how you’re gunna do it; and when you’re gunna do it by. You set a goal and aim to succeed! Sounds good to me, but we all tend to be great at working out what we want to accomplish; it’s the follow through that’s a bit more dicey!

I’ve made and shall we say graciously abandoned many resolutions myself. Usually involving working out and getting in shape. I hit the gym, or take some classes for a couple weeks but then something happens. One day I decide to “take a day off”. Inevitably taking that one day off usually spells the beginning of the end of that resolution. Then without fail there is a mid-year resurgence of the New Year’s resolution,  in which I give it one more shot! This time when I quit I say: “it’s ok, next year!” It’s a vicious cycle haha.     

It’s the dawn of a new era

Not this year though!  Oh no, this year there will be no resolution. Instead this January 1, 2010 will mark the first day in a gradual endeavor towards a lifestyle change. See I think I figured out why (for me anyway) resolutions don’t work…

I get this idea in my head of getting toned, being active and eating healthy. Rather than ease into things slowly I toss myself off the deep end. I get up at 5 am and work out. I throw out all my junk food and vow to eat 5 small meals a day. For the first week it’s awesome! I’m like a healthy lifestyle machine. Then… like clockwork, that day where I’m really tired and decided to skip the work out comes.  A couple days after that, the candy isle at 7-eleven is empty and my list of reasons why I gave up is written.

This year through I’m resolving to have no resolution. Instead I’m going to remind myself everyday that no one else will look after me. It’s up to me to make healthy choices for myself every day. [So I guess that is a resolution, but you get what I was trying to do there ]

I think I can, I know I can

The best part is why this new plan is going to work! It’s all about accountability. Here I am every day spreading the word about living a healthy active lifestyle .. well step up Kenji! It’s time to lead by example. If I expect my family and friends and all of Saskatchewan to be active, I better be too!

As the quotable fridge magnet my lovely co-worker gave me for Christmas says, “Be the change you want to see in the world. – Mahatma Gandhi”

Are you all about the resolutions? What is yours for this year? Fill me in on your thoughts below… maybe there will be something I missed in my new lifestyle plan.

Good luck!

Kenji