Be Active, Love Your Life, and Live to Celebrate your 100th Birthday!

Learn Kayaking -
in Deep Cove/Indian Arm
Sat, April 5, half day

Galiano Island Adventure Weekend Getaway
Sat/Sun, May 10-11

Hike Zion Canyon, Utah
June 5 to 11
A Gaia Princess Adventure

Gaia Adventures
Body Ball Workshops
across Canada

Coming up:
April 19-20 Toronto
April 26-27 Ottawa
7 CEU's CMTO each
Read more...

Upcoming Adventures:

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Learn Kayaking
- Deep Cove, Indian Arm
Sat, April 5
more in this newsletter >>

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Kayak Bowen Island
- Pasley Island
Sat, May 3 - full day
read more on the website...

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Deluxe Getaway -
Galiano Island Adventure Weekend Retreat
Sat/Sun, May 10-11
more in this newsletter >>

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Gaia eNewsletter April 2008

GAIA ADVENTURES FOR WOMEN
AN INVITATION TO LOVE YOUR LIFE

Personal Training | Body Ball Workshops | Adventures for Women | Corporate Team Building

Be Active, Love Your Life, and Live to Celebrate your 100th Birthday!
Which disease do you think poses the greatest threat to women today? According to a recent poll conducted by the American Heart Association, 62 percent of the women surveyed mistakenly thought cancer was the greatest danger to their health. In fact, the leading cause of death among women is cardiovascular disease, named by fewer than 10 percent of those surveyed (IDEA, Oct 07). What makes the current lack of awareness about the risk of heart disease for women is especially disturbing is that it is entirely preventable for most people. Regular exercise alone can reduce the risk of heart attack by 50 percent. Eating a balanced diet rich in fruits, vegetables, whole grains, legumes and fish can also lower one's risk. Eliminating smoking, consuming moderate amounts of alcohol and reducing your stress through yoga or meditation, are also effective ways to further reduce your risk.   The five basic components to any health and self-care program are:     1. Cardiovascular or aerobic endurance The ability of the cardiovascular system (heart, lungs, blood vessels) to deliver an adequate supply of oxygen to exercising muscles. 2. Muscular strength The maximum amount of force a muscle or muscle group can develop during a single contraction 3. Muscular endurance The number of repeated contractions a muscle or muscle group can perform against a resistance without fatiguing. 4. Flexibility The amount of movement that can be accomplished at a joint such as knee, shoulder or hip. 5. Balance and Core Stability Everyday life requires balance. Core stabilizers, or critical torso muscles (transverse abdominis, multifidus, diaphragm, pelvis floor muscles) help us stabilize and move our bodies.   CARDIOVASCULAR ENDURANCE What is it? Any activity that uses large muscle groups Is rhythmical and cardiorespiratory in nature Is maintained continuously Group I Exercise intensity is easily maintained at a constant level Variation in energy expenditure is relatively low Examples are walking and cycling especially treadmill and stationary cycle Group II Activities in which energy expenditure is related to skill but can provide a constant intensity: Aerobic dance, step, swimming, skating Group III Activities that are quite variable in both skill and intensity: soccer, basketball and racquet sports Minimum Requirements Frequency: 3 to 5 days per week Intensity: 60 to 85% of maximum heart rate Time: "Beginners" start with 10 to 20 minutes; "Average" should go for 15 to 45 minutes; "High" should go for 30 to 60 minutes Make sure to have a warm-up and cool-down from 5 to 20 minutes.     MUSCULAR STRENGTH AND ENDURANCE What is it? Training with progressively heavier resistance for the purpose of strengthening the musculoskeletal system Increases the size and strength of our muscle fibers, resulting in a greater physical capacity to perform work It enhances our body composition and physical appearance Is essential for preventing the muscle loss that normally accompanies the aging process Increases our metabolic rate Reduces the risk of injuries and many degenerative diseases Improves bone density, lowers resting blood pressure, eases arthritic pain, improves blood lipid levels and improves glucose metabolism Types Isometric contraction Concentric and Eccentric contraction Training Equipment Dynamic Constant Resistance Equipment (i.e. barbells) Dynamic Variable Resistance Equipment (weight stack, air pressure) Isokinetic Equipment (with movement – hydraulic machines) Minimum Requirements Frequency: 2 to 3 days per week Intensity: 10 to 15 reps with 75 percent of maximum resistance Time: 2 to 3 sets at slow speed Select at least one exercise for each major muscle group for a complete program. Make sure to have a warm-up and cool-down from 5 to 20 minutes. [ Read about Gaia Adventures' Personal Training by Catherine ] What others say about Gaia Here's an excerpt of what one of my clients is saying: "It's 2 years now that you've been my personal trainer working with me to increase my strength, and what a difference I see and feel!" . . . "This January 2008 I went with you and some other fit women to Manning Park." . . . "What a triumph!! I felt so proud of myself! All my work at the gym paid off in spades!" . . . "Thank you so much for all your encouragement, professionalism and work with me in the gym! I'll keep going indefinitely with you as my personal trainer."                                                                            - Margaret Cowen [ Click here to read the complete testimonial on Gaia's website. ]

Coming Up Adventures:

Learn Kayaking - Deep Cove/Indian Arm

Activity Level:
Intensity:
Date:
Duration:
Cost:

[ Terms ]

Easy to Moderate, no experience required
3.5 hours, rest stops on islands
Saturday, April 5   (again on June 28)
Half day, 8:00 AM to 12:00 PM
$99 plus GST/person
Price includes: a lunch, guide, kayak rentals.

Learn how to kayak and enjoy paddling in Deep Cove, south end of Indian Arm.
Indian Arm is a spectacular fjord with countless destinations for glorious day trips.
Deep Cove Kayaking provides kayaks, paddles, sprayskirts, life jacket and pumps.
Wetsuits, paddling rain jackets & rain hats may be rented.
Pre-registration is required. No refunds.

Kayak Bowen Island - Pasley Island - May 3, full day - read more...

Galiano Island - Adventure Weekend Retreat

Activity Level:
Date:
Duration:
Cost:

[ Terms ]

Escape to an island, be adventurous, relax in comfort, meet fabulous women, meditate and stretch and find your passion with Gaia Adventures. Enjoy a gulf island getaway and spend an adventure-filled weekend on beautiful Galiano Island. With a micro-climate more Mediterranean than rainforest, this intimate and unique Gulf Island haven is ready to welcome you with adventure and luxury. We yearn for the simpler island time and space, away from intrusions of every day stresses, traffic and heavy workloads. Once onboard the ferry we can begin to connect with the beauty surrounding us. It is amazing how remote one can feel on the Gulf Island.

Our hike to Bluffs Park along the rocky shoreline is a great start to the weekend. It's an easy hike with great viewpoints. In this place of natural beauty our rhythms become harmonized. And in terms of ultimate fulfillment, we create our own meaningful environment to realize the possibilities for uniqueness and growth.

Try our "Afternoon Paddle, Sea Kayaking" program, 4 hours kayaking. Kayak in sheltered waters surrounded by islands, cliffs and sunning seals. You'll have time to pull up on a beach, unpack your picnic basket, hunt for sea shells, take pictures or drawings, or simply enjoy the sun. It's a great opportunity to experience the magnificent scenery and abundant wildlife of the island!

On Sunday we will mountain bike along trails in Bodega Ridge and Dionisio Provincial Park. Galiano Island, named after the Spanish explorer Dionisio Galiano who sailed these waters 200 years ago, is a special place of great natural beauty and interest. The park is rimed by a varied and beautiful shoreline and is probably the most scenic part of Galiano Island. There we will find sandstone headlands sculpted by erosion, wildflower meadows and verdant forests, pebble beaches and a shallow bay, known as Coon Bay to the locals.

Hike Mount Galiano, about 2 to 3 hours to the top with great views of the Gulf Islands and Vancouver Island. The sheer beauty of the surrounding ocean vistas, giant arbutus trees, and flowering wild flowers is so inspiring. There is a kind of balance between the natural system and the human system. Relax in comfort and enjoy gourmet food at Atrevida restaurant, Trincomali Bakery and Deli and the Hummingbird Pub. It's a great weekend filled with fun and adventure at an easy relaxing pace suitable for all ages and fitness levels. Book early, this weekend is limited to 9 women only.