When you are fueling for your long, long day on a mountain, it all begins a week earlier.
This week you should be consuming as much water based foods as possible like celery, cucumbers, grapefruit, broccoli, carrots, and if you like a treat, water melons. On top of that drinking at least 2L of water each day. This is preparing your body to hold onto as much water as possible as you will need it on the course.
In my experience at the Ultra Beast 2 years ago, I slept on the mountain in a tent on a deflated mattress, had a steal cut oat breakfast with berries and a side of avocado. I prepared the following for my 12+hr trek on the mountain:
Avocado chocolate pudding
This is a great and fun source of healthy fats that will keep you fueled for some time.
1.flesh of 2 ripe avocados (240g)
2.1/2 cup chocolate chips (80g) OR cocoa powder (40g)
3.1/4 cup to 1/2 cup milk of choice (60-120g)
4.1 tsp pure vanilla extract.
5.1/8 tsp salt.
6.pinch stevia OR 2-6 tbsp sweetener of choice
I also had sweet potato mash that I also added cinnamon and organic honey.
2 sweet potatoes
cinnamon (essential oil is better than the powder)
I put each one of these into zip lock baggies and into my hydration pack. My hydration pack was filled with water and beat matcha mix. Kept my hydrated for entire race.
The one thing that most people don’t talk about is salt tablets. When you are out on course running, sweating and getting rid of much needed minerals such as sodium. We often forget to replenish that. I would bring a couple of sodium tablets to help counter me fainting on course, cause who has time for that.
Finally, when I was passing klm 35 on the course, I remember I started signing in the middle of the woods and the guys I was running with were a bit worried. What saved me was in fact some delicious beef jerkey. That sweet delicious beef awesomness legit gave me a 5th wind and I was able to finish the race with just the right amount of energy where I didn’t collapse when I crossed the finish line.
Remember knowledge is power, if you are running the beast with other people, make sure you have a good strategy going into the race. My running partners and I had a few safe words, some meant I am good to run, and others meant I wanted to walk. We respected the pack and kept to the code. That meant that each of us crossed the finish line when the sun was gone and spirits were high.
Hope this helped and hope you stay away from chemicals and try to fuel your run with whole foods, foods you can pronounce.
We have all heard of the Flash Mob. If not, basically its an organized dance routine where hundreds of people show up in a random spot and perform a routine they have practiced at home. No one really knows when and where it will be till that day! They have a general idea leading up to it - but basically they show up, do the dance and leave.
Flash MOB Sydney to Uptown funk
The fitness industry has noticed and have tried it themselves with the Flash WOD (workout of the day). Reebok Cross-fit did one in Downtown Toronto back in February 22nd 2012.
We at OCRA, believe we can do something very similar. Currently we are constructing an obstacle course that is easy to set up, with the right crew, we could set up a 600m course in under 30 mins. The obstacle course will consist of walls that range from 4 feet to 7 feet. If you are an obstacle junkie and are looking for big, bad ass obstacles, this will not be the race for you. This course should take you no more than 6 mins to complete and will be fast and fierce. Our inspiration for this comes from the military pentathlon that is making waves in Europe!
Obstacle course for Military pentathlon.
As you can see from the video above, this is very similar to what we are trying to accomplish. The end result will hopefully have our schools introduce this sort of training to our kids. We are fighting an epidemic, where our youth is losing the ability to play outside and we are fighting a war against technology.
The goal of this Flash WOD is to provide a fun experience for our members, to get them outside and test their sprinting ability on a track. But also, we want the school board to take notice and the curriculum needs to evolve. Kids unfortunately need to be constantly stimulated. When they are on technology for as long as some of them are, things can be affected, things like sleep, socializing, and muscle development. Hopefully, this type of activity can change that.
We are asking that you pay attention to our social media posts: OCRACADEMY ON IG and FACEBOOK, and also Josh Stylz on Twitter for more details on when our first Flash WOD will take place. We can tell you that it will be in the West End, and will be on a weekday. If you are interested in being apart of this for the build, and race, please contact Joshua@painistemporary.net for more details.
Lets change how we get in shape!
Above, kids organizing a game of man hunt. As you can see 1 child takes on a leadership role, appoints each participant a task and the kids not only learn a valuable life lesson, but also get exercise all while playing.
I have been wanting to write something about this for some time now. Thank you for your time in reading this and thank you for your support in our youth program.
As a recent step parent to an awesome 9-year-old, I have noticed that kids are slowly lacking the ability to play. Also, the need for a structured organized sport for my 9-year-old seems redundant and not necessary. They spend more time learning the game, and not as much time playing. Plus, we as parents feel that we need to put them in as many sports and activities possible or else we feel we have failed them, but in actuality I believe we are causing them more harm. As after the camps, school, soccer, hockey, football classes, Spanish class, violin practice etc etc etc, when I ask my son to go out and play and only come back when either you are hungry or the street lights turn on, he looks at me dumb founded, like huh? You want me to do what? With the constant stimulation from the technology (can you believe that if your child does not have an ipad, according to some schools they could fall behind) that when they are asked to go out and play, they get bored. Wait a second, playing outside is boring? When we were kids you could not keep us inside, now kids fight to stay in and play on technology. Now granted I did play my fair share of Mario bros. as a kid but I also knew how to organize a game of manhunt with the neighbourhood kids who I went door to door asking if they wanted to come out and play. Don’t get me wrong there is plenty of pro’s when it comes to organized sports, developing friendships, learning a sport, developing leadership traits, etc. this article is about having them in at the right time, as all those traits you can learn while playing a giant game of manhunt with the neighbourhood kids.
What is considered structured and un structured?
OCRA flirts with both categories, OFK and kids camp happens at a specific time, are organized by adults, but we focus on the aspect of playing. Teaching them how to use their body to navigate through obstacles by following the ABC’s of sports.
We focus on the aspect of being self motivated, when we have free time we encourage the youth to organize one another by setting the rules, they get to climb structures, crawl under things, jump through things, essentially, it’s a concrete jungle for the kids to get in shape by playing.
One of the many challenge with structured sports such as soccer, lacrosse, and football for kids under the age of 16 is that seventy percent of children leave organized sports by the age 13, according to research by the National Alliance for Sports. Let's put it this way: If your daughter or son plays on a soccer team, seven out of 10 of the members of that team won't be playing soccer or any organized sport whatsoever by the time they enter their teenage years.
Syracuse University made headlines recently with word that an eighth-grade girl had verbally committed to play on its women's lacrosse team, a move that appears to be the youngest ever commitment to a men's or women's college lacrosse team. What kid at the age of 13 knows what they want, let alone what team they want to play for. The underlining issue with this is, that parents strive for their kids to get a scholarship, coaches encourage scouts to come to their team. These kids are losing out on so many things because now its not a game, it’s a business and that if they want that scholarship they now HAVE to go to these events and not only do they have the pressure of the game on their shoulders but their entire future.
Why are kids quitting?
"Kids are telling us this is not for me. It might be for you, but it's really not meeting our needs," said Mark Hyman, author of three highly-regarded books on kids and sports, including "Until It Hurts: America's Obsession with Youth Sports and How It Harms Our Kids."
One of the main reasons kids are walking away is because of injuries due to overuse. Every year, more than 3.5 million children under the age 14 need treatment for sports injuries, with nearly half of all sports injuries for middle and high school students caused by overuse, according to research.
Parents are showing up to practice, recording the action on their iphones, only to use it later to review with the kids. When I went to practice hardly any of the parents stuck around, and on the way home after a game if I wanted to talk about something I would, my mother would not talk to me about something unless I was in the mood to talk about it. This is an issue we see all to much is over parenting. By no means am I saying you should be involved, but you don’t want to be too involved. If you create an environment where the child feels safe to talk to you about something, trust me, they will.
Report card is in and it ain’t good Canada.
According to the ParticipACTION Report Card on Physical Activity for Children and Youth are compared to grades from 37 other countries across six continents. The global comparisons were led by Dr. Mark Tremblay, Director of the Healthy Active Living and Obesity Research Group at the Children’s Hospital of Eastern Ontario Research Institute (HALO-CHEO) and Chief Scientific Officer of the ParticipACTION Report Card. The consolidated findings show Canada has above-global-average grades in physical activity infrastructure and programs, yet is trailing at the back of the pack in grades that measure physical activity and sedentary behaviour. The comparisons also reveal kids move the most in countries where being active is a priority or is an integral part of their everyday lifestyle.
Physical activity is not a priority in Canadian children’s lifestyles; inactive modes of transportation to and from school, too much screen time and being too busy for free play are all contributing to Canada’s lagging grades in the comparisons. It will take many facets of Canadian society, working together, to shift behaviours to get our children and youth more physically active.
I believe that kids should learn to play, and when it comes to high school and playing isen’t cool anymore, get them to try out for a structured sport. Hopefully by this time they are in great shape from all that climbing, crawling, sprinting and navigating over obstacles have got them into decent shape where now they can take that athleticism and apply it a structured sport where they can now excel and they hopefully have the maturity to do what is necessary to be successful at their selected sport. Support them by encouraging them when they are down and reminding them when they are up that there will be a down but this is why they train.
Remember we get really good at what ever we practice, this includes excuses.
OCRA we think outside the box when it comes to fitness, so when Reebok Canada asked us to try their Nano 7's we thought, why not. They say the Nano 7s are a Deadlifting, box jumping, rope climbing shoe. So the owners and their staff decided to put them up to the test. Check out their reviews below.
Thank you to the crew at the Reebok Tanger Outlet mall for hooking this up and of course Reebok Canada head office for all the support.
We at OCRA have been noticing that more and more of you are looking for something new and fun to do with either your teammates or co-workers. Well, look no further, OCRA closes its doors to the public on the weekends between 1-8pm only to open them up to you and your crew.
Over the last 2 years we have been noticing more and more of you guys wanting to come in and get the OCR experience, but with out the mud, you also want to become the next ninja warrior.
Well our Funness Coaches want to help you be that awesome. You might be asking yourself, what can I expect at a group party?
Well for starters be prepared for the best time of your life
2nd: You get to eat pizza
3rd: You get a customer obstacle course race designed with you and your team in mind
4th: Ninja warrior will be playing on the big screen so in case you need motivation, it will be up there.
5th: You get the entire facility to your self
6th: If you are an adult, you can apply for a temporary liquor license and have a few cold ones with your best buds
7th: You can scale the 14 foot wall you see on Ninja warrior (well you can try at least)
8th: Work as a team to over come all of our obstacles
9th: Kids will get a chance to play our version of Pokemon Go in the dark while a later light show is happening.
10th: You cant beat the price, and our staff wants to see you succeed. As soon as you come in you can almost immediately sense the community vibe in this place.
So what are you waiting for? We are accepting reservations on a daily and our weekends are filling up so don't hesitate as you may miss your spot.
Got more questions? Check out our FAQ section Also if you want to know how much or when we book? Check out the pricing here but if reading is a chore and you want us to answer the same questions that we always answer (hence why we created the FAQ) then by all means shoot us an email to email@example.com
Have you heard of the newest and most fun way to get in the best shape of your life? It’s called Obstacle Fit and OCR Academy in Ottawa is the birth place of this new form of training.
It all started when co-owner and founder Joshua Styles was working for the popular obstacle race company Spartan Race, traveling Eastern Canada, building the courses. Every race day he would ask the racers how they liked it, and almost everyone had great things to say but almost always said “I wish there was a place where I could go to train for this”.. Well 5 years later, OCR Academy was born. Joshua saw a trend, he saw that these types of races were popping up everywhere and the Ottawa-Montreal area saw the most crowds. This was a seasonal event, something had to be done to bring this to everyone to enjoy all year round. With the rising popularity of Ninja Warrior, Obstacle Course Races (OCR), and his interest in Cross fit, he hired one of the best cross fit trainers in the city, Mike and after a few short months of him training Joshua, they had a quick talk and decided to change how people get in shape and that is when Obstacle Fit was born.
After their first year, they are already looking to expand, and they recently teamed up with a technology based company who like them wants to change how people learn. “2016 was a great learning curve for us, we were able to see what worked, what didn’t, how people can progress through our classes and accomplish all of their goals and set some new ones” says Co-Founder Joshua. They have a variety of different options for you, if you like a bootcamp aspect, they have that, group classes, personal training, yoga, cafe (with the world’s best cup of coffee), open gym time for families to play, Krav Maga, and the kids program as well We were told that even the kids who don’t like camp, love this camp.
According to the ParticipACTION report card on physical activity for Children and youth they found that Canadian kids are inactive and they may be losing sleep over it.
Kids should have the freedom to be kids, unfortunately they are just to darn structured. They have pre school, School, After school, sport training, learning a new language, learning an instrument, swimming classes, gymnastics, the list goes on and on.. When can kids just be kids? Remember the good old days when we could simply get up, watch morning cartoons, eat breakfast (haha k maybe not always eat breakfast), head to school, have gym class every day, go home, do homework and then go play till street lights come on or mom yells its dinner time? Those nights we slept like champs. Its no secret, when kids run and play till exhaustion they sleep better, and those who sleep better (ie get to stage ¾ deep rem sleep where our body produces a growth hormone called testastorone which helps us build muscle and burn fat) have more energy to run around.
Here is some facts:
The good news is, when kids get the right amount of exercise good things happen.
Remember less can be more, we think we are doing the right thing by filling their schedules with activities but in fact when we do this we push back dinner, homework, and eventually sleep. Its time for a wake up call, and OCRA kids camp is that call. Get your kids off the couch and into the best kids camp this city has to offer.
For more on the report card, you can find the 76 page report at www.particpaction.com/reportcard
Do you even squat bro? Squats are one of the best exercises to help build that lower body, engaging almost every muscle in the body. If you aren’t squatting, you need to add it into your training. But which squats should you do? There are two squats you need to do to help get the most out of leg day: Back and Front squats.
Back Squats place more of the load onto the posterior half: the glutes and hamstrings. The bar is placed across the traps/rear delts, loading the spine. It places compressive forces down the vertebra forcing the core to work hard to protect your lower back. When performing the movement, we must make sure that your back is straight, tight, and upright.
Front Squats on the other hand place the load onto anterior half: the quads. The bar is placed across the front of your shoulders. Because the weight is in front, your lower back is working hard to keep your body upright. To protect the lower back from taking all the work, keep that core engaged to help keep your chest up nice and tall.
Whatever your fitness journey is, add both of these into your training. You’ll see results not only in your quads, glutes and hamstrings, but also helping develop a solid core.
Not sure how to perform the movement correctly? There are a lot of things to think about when doing a squat: foot placement, knees out, hips back, back straight, chest up. Go see a Coach (like myself) and get the guidance you need to help perform the movements safely and effectively.
By James Drew
SGX certified coach
So this weekend marks the first OCR of 2017 for most of us. Kicking off the year with Course Polar Hero Race. I'm here to give you guys a few tips on how to be successful in this race.
1 - The main reason people are afraid to sign up, and the question I get asked a lot, is it's too cold and how would I dress for it. Yes, it's cold, welcome to Canada lol But running in the winter does have it's advantages.
- Breathing in cold air makes the lungs work harder, which will make summer running that much easier.
- Running in snow is great resistance training.
- And having your face/beard all frosted up makes you look badass!
Dress like it's 10 degrees warmer. We all dress for the temperature, but when we'll be running and jumping over obstacles, we're going to get warm.
This weekend will be around -10 Celsius. Start with a base layer. If you're really worried about the cold, throw some track pants or windbreaker pants over top. Otherwise, just throw some shorts over top of the base layer pants. On the top layer, add a long sleeve. Something that can let you breathe, but also protects you from any wind. If you really want, throw a hoodie over top, or a t-shirt. As for gloves, I never use gloves in my races, but I will be wearing them in between obstacles. I trust my grip strength more than gloves any day. But if you're set on wearing gloves, people have used Football gloves. Just remember though that they aren't built for winter. For shoes, you want to make sure they're comfortable, and grip in the snow. A good pair of trail shoes and warm socks will do the trick. Studded shoes are not recommended due to the fact you're running in the stadium and some of the stairs are metal so chances of you slipping are greater with studs. Be wary of where you are placing your feet. Look at the runners ahead of you so you can see where you'd have to avoid.
2 - How's your hydration? With the race only 5 days away, your water intake should be on point. We want to make sure we're all consuming at least 2-4L a day, depending on what you do all day. If you're job is very intense and you're sweating and moving all day, you want to be drinking more water than someone who sits at a desk all day. You can bring hydration packs with you on course if that makes you comfortable. Just remember that it'll be -10 and the possibility of it freezing is high.
3 - How's your nutrition? We want to make sure we are feeding our bodies the proper nutrition to make sure we perform our best. If you feed your body junk, you won't perform at your best. Everyone has their own rituals and journey, so do what works for you.
4 - Practice obstacles. Where would you do that? OCR Academy of course! We have classes where we combine strength training and obstacles in a great workout, or come in for open gym to get practice on any of the obstacles. Looking for help on techniques? Send me a message!
If you have your own tricks you use, feel free to share! If you'd like more information, send me a message and let's get you all ready!
See you all this Saturday! I'll be one of the crazies running unlimited!
By James Drew
SGX certified coach
#obstaclefit #training #OCR #gym #bootcamp #grouptraining
Today's post is my #MedalMonday. Hopefully people use it as #MotivationMonday to help push themselves, and #NeverMissAMonday to push through their workout to get wherre they need to be! Stay tuned for tomorrow as I dive in a little to how to run and build that ankle stability in those conditions!
I took on the Course Polar Hero Race Ottawa this past Saturday.
It was -10 when we started, and it was perfect. Since I was running unlimited laps, I was dressed for distance rather than speed. Kept the heat in and the cold out.
If I remember correctly there was 21 obstacles per lap. A few required more upper body strength than others, along with technique. And I can proudly say that I didn't fail anything!
Even though my quads cramped up on lap 4, I got them sorted out and completed 5 laps, finishing 3rd in unlimited.
Thank you to Gary Pillu and Kevin Pillu for putting on a great race. Thank you to Force5 Equipment for an awesome rig and toys for us to build our grip strength. Thank you to OCR Academy for helping us build our confidence and strength on these obstacles. Thank you to Reebok for keeping me warm. Thank you to Crossfuel for keeping me fuelled. Thank you to my Capital OCR Team teammates for cheering me on and encouraging everyone. Thank you to all of the volunteers who braved the cold.
Congrats to everyone who took on this awesome course. Can't wait to see you all at Ragnarok in March!!
If you're looking for a coach to help you get you where you want to be, come visit me at the Academy or send me an email at firstname.lastname@example.org!
By James Drew
SGX certified coach
#OCRAcademy #OCRStrong #OCR #PolarHero #SpartanSGX #SGX #Winter #ReebokOCR #ReebokCanada #Crossfuel #CapitalOCR #OCRWC #obstacletraining
Blogging thoughts from OCRA Team