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By Erica Phillips

I just jumped right in.

Recently, I completed swimming lessons- Adult Splash 1. The seeds were planted a few years ago after started running: taking Aquafit for cross training, then at a friend’s pool party: I started to learn to love the water and not fear it. It’s unclear how the fear started: other sport-related fears have to do with falling and getting hurt (bloodied and bruised after a recent running accident, I kept going), or not being good enough (coming in last) I have yet to do a race.

It wasn’t only fear of the water that kept me out of the pool: undiagnosed, low grade lymphoma, CTLC-MF- made the thought of wearing a bathing suit in public uncomfortable- with ultraviolet treatment my skin is better now. CTCL-MF (Cutaneous T-cell lymphoma-Mycosis fungoides) left my skin with light and dark patches all over my body. Visit www.clfoundation.org.

Committing my Sunday afternoons for 12 weeks was a challenge, but this was something I needed to do; taking swimming lessons as a child was not a great experience and I “excused myself” from taking swimming in high school so there I was over 30 in the pool with several other adults, and two, very young two instructors- one was a volunteer.

Anxiety and fear are like emotional handcuffs: I wanted to unlock them with swimming; just let go. And so I did. Starting with that first lesson, I didn’t ease my way into the pool, jumped right in, embraced the moment, cold water and all. That first lesson was about getting comfortable in the pool and learning basic moves: floating on the front, floating and back and kicking. Despite the swim cap my hair got wet: after another 60 minutes at the gym, I washed the chlorine out of my relaxed hair and deep conditioned it with olive oil – my hair survived.

Report Card

In lesson two, we reviewed material from lesson one: I still had to work on arching my back for the back float, (I’ve done Pilates and yoga and I do P90X, so it’s counter intuitive: I’m used to engaging my core and keeping my joints soft). The volunteer instructor helped me with gliding on my back and front, “keep your joints locked.” I figured it out and did fine: the instructors gave me the thumbs up.

In some lessons, I worked with the senior instructor and the men: The other women were having trouble so they worked with the volunteer instructor on earlier lessons. It was nice to be one of the strongest ones in a class. Even when I was tired I just jumped in, sometimes a little breathless for a few minutes: swimming is hard work.

We did the flutter kick with the flutter board, moving to other end of pool for part of the lesson: I tried to kick with the board as opposed to walking over like the others, no problem so the instructor said on the way back to try a light grip: nailed it, no more use for flutter board, just remember to keep my head inline with my shoulder.

In subsequent lessons we worked on the front crawl; I picked it up quickly, then we learned the front crawl incorporating proper breathing. I kept moving while others took their turn- another technique from other workouts. Learning the eggbeater kick on the edge of the pool was much trickier. We practiced it in the deep end first with a noodle with the volunteer instructor: senior instructor said I didn’t need the noodle.

We also learned to grab objects from the bottom of the pool, hand stands, front and back glides and underwater swimming- l love that. We learned treading water in the deep end: The course requirements are treading water with a personal floatation device for 30 seconds, but my instructor had me do it without the PFD- and I’m glad.

Not all lessons went smoothly, during one class I was quite sluggish initially and the instructor said one arm was dragging, but I improved throughout the session. Our instructor had us do a lot of drills, which I appreciated as it’s the key to improvement. For two lessons I was the only student, so I worked on my weak areas: the backstroke and treading water, especially that eggbeater kick. For the last class- the second unintended private lesson- I learned the whip kick, we did wild wave games with another class, practiced earlier strokes and treading water.

A letter from the instructor

Just before Lesson 12, I learned how to get water out of my ears: hop on one foot while tugging on the ear lobe- Thanks for the “You Docs” tip, Dr. Oz. My classes ended with a great note from my instructor and encouragement to take Adult Splash 2, which looks intimidating: standing dive into deep water, treading water one to two minutes, and crawls for 25 to 50 metres.

The following Sunday, I went for a fitness swim practicing what I learned in Splash 1, preparing for Splash 2. My endurance needs work, and I’m still a little apprehensive in the deep end: both will take time, but that’s what Sunday afternoons are for. Hopefully by learning to swim- I’ll learn to fly.

Kids spend an average of 40 hours a week sitting in front of screens, and many of those inactive hours are right after school, warns the annual report card from Active Healthy Kids Canada.

Children and youth spend the equivalent of a full work week on videogames, television and Facebook, says the 2011 report, released Tuesday. For the fifth straight year, it awards a failing grade for physical activity and screen time.

It stresses that while the after-school window provides an ideal time for recreational sports or running around in schoolyards and parks, kids spend only about 14 minutes of the three hours between the school bell and dinner actually moving their bodies.

“These alarming numbers equate to a very sedentary child,” says Mark Tremblay, chief scientific officer with Active Healthy Kids.

“What we’re trying to push is (the creation of) increased opportunities for kids to be more active after school, and particularly outside, away from screens and where they are less likely to eat.”

The widely-watched annual report card, introduced in 2005, shows little improvement from the bad news of previous years, which have highlighted the declining levels of daily movement and the need for policies to offset the trend.

It notes only 9 per cent of boys and 4 per cent of girls meet Health Canada’s recommended minimum of one hour a day of moderate-to-vigorous exercise. On a more encouraging note, 44 per cent of kids meet the one-hour guideline three times a week and four out of five get half an hour of exercise, but new habits and programs are needed to bump that to healthier levels.

The report card issued a D for active transportation, with only a quarter of kids walking or cycling to school, and a D-plus for family physical activity.

Tremblay says until there is leadership from governments aimed at making exercise a priority, there isn’t much chance of improving the dismal assessment.

“Grades are pretty much the same as last year and until we see some major (policy) changes, they will remain where they are,” he said in an interview.

Many advocates have called for a national plan to promote physical activity and improve health that would include policies, funding and public education. In the United States, measures spearheaded by First Lady Michelle Obama to fight childhood obesity and increase physical activity have raised the profile of the issue and been followed by $1 billion in funding.

In contrast, Ottawa spends less than $10 million a year on promotion and programs, with real dollars per capita half of what they were in 1986, says Tremblay.

The report card’s findings are in keeping with research released earlier this year based on the Canadian Health Measures Survey. The survey used accelerometers to track movements of 4,500 children and found they were inactive for 62 per cent of their waking hours, with only 7 per cent getting the recommended amount of daily exercise.

While the after-school period is the most logical time for kids to get off the couch, supervised and affordable programs are limited in communities like Toronto.

According to the Active Healthy Kids report card, 72 per cent of parents say their kids don’t have access to after-school programs that encourage physical activity.

The shortage exists even though some research has found kids would actually prefer to be active. For example, a recent study by the Canadian Assessment of Physical Literacy asked 600 Ontario students in Grades 4 to 6 what they would prefer to do after school.

Three-quarters said ideally they would choose something that involves moving around, such as pickup sports or dog-walking. Screen time was at the bottom of the list.

Originally Published on thestar.com Tuesday April 26, 2010

Dione Mason, Zumba fitness and lifestyle coach

By Dawn Gordon

Doing the same tired weight training and treadmill routine at the gym can get pretty boring. It can sometimes even discourage newcomers from becoming committed to working out.

But an exciting exercise regimen is making people of all ages, backgrounds and shapes hop off the treadmill and into its classes. Called Zumba, it is a high-energy fitness program in which you dance off the pounds. Fitness and lifestyle coach Dione Mason has been teaching Zumba for two years. In her more than 10 years in the fitness industry, she says the program brings out a passion in people she has never seen before.

“Zumba gives you permission to release, let go, be yourself and love it,” says Mason. “It’s more than a workout—it’s an infectious culture, a positive movement.”

Alberto “Beto” Perez, a dancer and choreographer from Colombia, founded the Zumba program in the mid ’90s. Perez essentially created a new kind of dance-fitness focused on letting the music move you, instead of counting reps over the music as in traditional dance workouts.

Blending Latin genres such as salsa, merengue, bachata and others, the program transforms the body with easy to follow movements that are not normally used in traditional style aerobics classes.

“I’ve had clients who, for years, did all sorts of abdominal exercises to rid themselves of that little pouch below the waistline,” says Mason. “After they started coming to my Zumba classes, I showed them how to move their waistlines and they literally shook away the fat while having fun doing it.”

Wellness is often categorized in three segments—mind, body and spirit. And dance-based fitness programs have been proven to connect the right and left sides of the brain to help stimulate and improve brain functions. Also, the mid to high intensity movements assist the body in building stronger cardiovascular and muscular endurance systems, which help control your weight and promote a positive self-image.

According to Mason, this is part of the reason why Zumba is so effective. “I start every class by telling my clients that it’s not about being right or wrong,” says Mason. “No one is here to judge you. It’s about feeling the music and letting go. We live in a world full of pressures and stress. When you step into a Zumba class, it doesn’t eliminate problems, but it helps you better cope with life.”

Gospel aerobics lets you praise as you raise your heart rate

BY: Roxanne Francois

LET OUT A joyful sigh for a new trend in fitness that will challenge your body, mind and soul. It’s called gospel aerobics and it may be stomping and clapping its way into a fitness studio near you.

“A lot of people believe that singing is the only creative way to praise,” says Charmaine Hinds, founder and director of Worship in Motion. “Worship in Motion is more than just a ministry. It’s a way to help people use their whole being to worship,” she says. “Our team provides various styles of dance and exercise classes, incorporating movements from African folk to salsa.”

While some of today’s trendy workouts might include stripteases on poles or dancing at clubs, gospel aerobics takes a different approach.

“We dress to sweat while still leaving something to the imagination. Many Christians stay away from various health clubs and aerobics classes because of the messages in the music,” Hinds says. “The choice of music, dress or movements may have sexual connotations that are not appropriate for Christians who wish to exercise in a spiritual setting.”

“So when the workout is choreographed to music with no crude or offensive lyrics, it gives believers the opportunity to exercise in a group setting without compromising their beliefs.”

But don’t believe for one second that it means her classes are easy. With upbeat rhythms and lively beats, the high intensity allows people to “praise as they raise” their heart rates and shed away their daily stress.

“People come into class with prayer requests the moment they walk through the door,” says Hinds. “They know in their hearts if there is something heavy, they can bring it in, shake it off and leave it right here. The group gains a foundation of spirituality as our instructors add scripture to each class.”

“Some people are healthy spiritually, but not physically,” says Torkwase Fraser, founder of Health Quest Fitness. The former professional sprinter and 2007 Miss Diverse Canada says she’s determined to educate churchgoers and the public at large about the benefits of health and wellness.

“My goal is to help people find that balance,” says Fraser. “I work to inspire and educate pastors and church staff about healthy living. When they are armed with knowledge they become more comfortable introducing health initiatives to the congregation.”

Both Hinds and Fraser say there are thankful that they have been able to create outlets which are supported by their Christian and spiritual beliefs, while benefiting others physically.

“I didn’t excel until my spirituality was in order,’” says Fraser. “I just want to pass along the experience and knowledge that helped me succeed to others.”

Originally published in Sway Magazine, Winter 2008

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As a kid growing up in Toronto, Roland Semprie was super hyperactive. Teachers didn’t know what to do with him. “They thought I had some kind of mental deficiency,” says Semprie. “But never tell that to a black woman about her kid, or she’ll go off on you.” It turns out that frequent park visits were all the doctor ordered so the young Semprie could expend all that bound-up energy. “I was genetically hardwired to be active,” says Semprie.

With two brothers and a sister, the Toronto born dynamo was brought up by strict Trinidadian parents, both with careers in the Toronto police force. The Semprie household was always bursting with an energy that had a lasting effect on his future.

“It’s always great to have someone point you in the right direction and believe in what you can do,” says Semprie. Of course, he is referring to his parents — and also his grade school basketball coach, Tom Sheedy. “Had he not said, ‘Go to a school that’s going to challenge you both athletically and academically, not a school that all your friends are going to,’ I wouldn’t be on the path I am today.”

As expected, Semprie excelled in sports. In high school he did track and volleyball and received offers to play basketball in the US. Although he never made it to the big leagues, at the University of Toronto he had a chance to play in the NBA Summer Pro League’s Toronto Raptors mini-camp. And what he took away from his playing days is the mantra he still lives by today.

“The way you do anything is the way you do everything,” says Semprie. “But the thing about sports is that you learn teamwork; you learn how to be competitive; you learn discipline, integrity, respect — all the things you need in business. I’ve always said that athletes make the best business people because they can easily transfer those skills into the business world.”

He fluctuated from wanting to become a doctor to a dentist to a lawyer. But deep down all he ever wanted to do was to heal people. “I always knew I wanted to be in fitness and healthcare, because in university I was always training other students and athletes.”

But with so many choices and as many directions, Semprie embarked on a very pragmatic curriculum, including shiatsu, acupuncture, laser therapy and cranial massage. It became evident that he was headed for a career in holistic health.

With his studies behind him and a unique and freshly cultivated professional philosophy, the sports buff was soon to become a certified fitness guru. And in just a few years, the risk-taking entrepreneur opened his own fitness studio, Roland Semprie Rosedale. Today, when Hollywood A-listers come to town, they pay big bucks for a Semprie workout. Who does he count among his devotees? Kanye? Halle Berry? Oprah? We’ll never know — Semprie won’t divulge. His celebrity client list is confidential.

But for his local devotees, Semprie is the celebrity. Says makeup artist Estee Levine, “Roland pushes you to give 110 per cent and he accepts no less. Because of him, working out has become a beneficial addiction. This past year I was on anti-depressants, blood pressure pills and sleeping pills. Roland put me on a plan and within one month, I was off everything.”

Semprie can also be seen on his wellness wave outside of his gym in front of TV cameras. “He is a determined trainer, who makes you feel like his total attention is on you,” says Christine Diakos, co-host of Slice TV’s Three Takes, a show about women that Semprie guests on. (He was also the fitness and nutrition expert on Slice’s Re-Vamped.) “He is tough without being overwhelming; he instinctively knows what your limitations are and he will push you to be better than you ever thought you could be.”

It doesn’t hurt that the former model is also very easy on the eyes. But clearly his appeal is more than skin deep. “Roland has guided me to believe that I can achieve anything and everything that I set my mind to,” says former Flare and Chatelaine beauty editor Miriam Gee.

Despite his success, and two book projects in the works, he continues to look onward and upward, careful not to rest on his laurels. “Entrepreneurs drive business and provide the opportunities and direction for other people to take risks,” says Semprie. “Canada was founded on risk. Every country was founded on risk. My philosophy is to go big or go home.”

- For more information go to rolandsemprie.com

If you watch television, or live on earth, you’ve seen him. He’s that guy pumping his abs to hip-hop music, while women and men dancing behind him sweat profusely.

He’s Shaun T, the creator of Hip Hop Abs, one of North America’s most popular motivational workout programs. It was Shaun’s love of dance and sports that helped him to create the unconventional workout program while he was a student at New Jersey’s Rowan University. Sway caught up with the exercise guru during a promotional stop in Toronto.

Sway: You’ve created the most celebrated exercise program since Tae Bo. What made you develop Hip Hop Abs?
Shaun T: I developed Hip Hop Abs after high school. I went to college, stopped doing sports and gained 50 pounds. I needed to do something. I started dancing, and during every show there was always the request for guys to have their shirts off. I needed to do something about my belly, so I decided to always contract my abs. After receiving my bachelor’s degree in sports science, I was able to scientifically prove that tilt, tuck and tightening works to strengthen the core and develop rock-hard abs.

S: If someone wants to change their unhealthy lifestyle into a healthy lifestyle, how do you suggest they should go about doing it?
ST: The easiest way to change your lifestyle is not to go on a “diet” or say, “I will start my new workout on Monday.” That Monday turns into a month of Mondays! If you want to start a workout program, the minute you decide to commit, do 20 jumping jacks or drop down and do 10 push-ups. When I was overweight, I would work out for 10 minutes a day for two weeks and work my way up. In a lifestyle change toward healthy living there is no rush – just a better mind. That will take you further than any diet.

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BY: Jon Sarpong

Come on ‘Jon-O’…Let’s get to work. Rock and roll!”

Rohan Francis walks toward me with a warm smile. We shake hands and move toward the weights located near the back of the gym. For the past eight weeks, I’ve been working with Rohan with a very specific goal in mind: developing a lifestyle that will allow me to stay fit and strong for the rest of my life.

Before our first session, I met with Rohan at a local coffee shop to discuss my goals. We talked about a few of the personal trainers on TV that have made a living helping brides shed pounds or trudging teams through difficult obstacle courses.

“I think what those TV trainers do is fine for entertainment,” says Rohan. “But that’s not what I’m about. I’m interested in helping you create a healthy lifestyle; understanding what your limits are right now and how to grow them.”

I instantly like his perspective. At this point in my life, I’m not interested in the cycle of losing weight for summer, gaining it all back by Christmas, and resolving in the New Year to get fit again by spring. Instead, I’m looking for the steps that will help me gain a deeper understanding of how to incorporate health into my busy life.

My first week in the gym is my most difficult. I feel awkward learning new exercises and, by my third session, I am questioning my decision to get fit. Rohan must sense my feelings and pulls me aside during our workout.

“Don’t worry about making gains this early on,” he says. “Remember, this is a process. In a little bit of time you’ll begin to feel the difference. Your food, exercise and dedication will begin to show in the changes that you feel.”

He’s right. Over the next few weeks I not only feel stronger and more fit, but I come to understand how to reach and maintain a new level of fitness. As Rohan suggests, I begin logging what I eat each day. He takes a look and makes comments including getting rid of processed foods, timing my meals, and even suggests a great shop with delicious organic peanut butter. Our workouts become more interesting — one day we’re using cowbells, the next, I strap on the gloves and I’m learning how to box. One Saturday morning, we hit the treadmill and run almost 10km (believe me when I say that before this, my running consisted of the distance from the door to the bus stop).

During our eight weeks of training, there are a few bumps along the road. My busy schedule forces me to miss a few sessions, our gym undergoes renovations causing us to gym-hop for a little while, and I fall off the food wagon during the holidays and eat a few things that I shouldn’t. But throughout it all, Rohan pushes the idea of a long-term goal.

“Everybody eats a little bit too much; everybody misses a few sessions; that shouldn’t be an excuse for not pushing for your goal,” says Rohan. “Everyone has a different goal and a different timeframe during which they will get there. The important thing is to stick with it, be consistent, and don’t give up.”

At the end of our eight weeks, I feel and see some noticeable differences: increased stamina and strength, better digestion and deeper, more restful sleep. Most importantly, I’ve gained the mindset that there is no ultimate goal, only the process of maintaining a good level of health and fitness regardless of my schedule (and in spite of my excuses).

We’ve moved past the eight-week mark and I’ve decided to continue with my training. We’re in the gym and I move toward the weight rack and pick up a pair of 35-pound dumbbells. Rohan looks at me instantly, letting me know I’m not getting off that easy.

“Pick up the 45s. Trust your strength, Jon-O. I won’t let anything happen to you,” he says smiling. “Now let’s get a move on — rock and roll.”

Originally published in Sway Magazine, Spring 2009

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CANADIAN TELEVISION VIEWERS, especially those of us proud to sport the term “eighties babies,” may remember the 90-second health segment Body Break with Joanne McLeod and Hal Johnson. Back in the day, McLeod and Johnson sported neoncoloured nylon workout suits while doling out the dos and don’ts of fitness.

But with today’s get-fit-fast mentality, the gentle routines and coupled-up afros of McLeod and Johnson just don’t cut it. Instead, in an age when “reality” shows have taken over self-improvement viewing, Canada’s new faces of fitness are military style trainer Tommy Europe and his no-holds-barred nutritionist Nadeen Boman.

As the hosts of The Last Ten Pounds, Europe and Boman make a weekly routine out of storming into the homes of show participants and turning their backward health habits right-side up. While Europe gets out his blow horn, measuring tape and scale, Boman scours the fridge and cupboards for evidence of bad eating habits.

What follows for each contestant is a four-week training program that pushes participants to their emotional and physical limits in search of holistic lifestyle changes and a goal of total body fitness.

“I think that’s one of the main things that people don’t consider when trying to lose weight or do a major change in their fitness level or lifestyle,” says Europe. “Attitude is one of the main components, and it’s one of those things that you can take for granted. Everybody wants to do this or wants to do that, but are they willing to actually put in the work and do what it takes to reach the level that they want to achieve? So mindset and attitude is definitely one of the first things that needs to change.”

Europe developed his demanding training style as a professional football player in the CFL. His regime begins with the “drill test,” a series of tasks that allows him to assess an individual’s physical fitness level. After gauging goals and abilities, the demanding drill sergeant supplements the tailored workout schedule with surprise visits (like a random 6:30 a.m. jog and cardio training in the park) and a final physical challenge (that has included a 56-storey stair climb and 5km wilderness run). Oh, and you can’t forget that the final physical challenge is completed with a backpack full of bad habits from your previous lifestyle (such as lard, pop and sacks of sugar).

To create motivation, Europe also takes participants through the process of connecting their weight loss to an upcoming goal (such as a big event, an anniversary or a wedding) and giving them a hot new outfit — at least two sizes too small — to fit into at the end of four weeks.

BY: Chris Penrose

When January 1st rolls around, many of us yet again resolve to get fit for the New Year. However, failed past attempts at this annual goal seem to foreshadow another year of disappointment.

Well here’s a resolution: 2011 will be different!

Sway sat down with Rohan Francis, a personal trainer and the reigning Mr. Caribbean Canada, to discuss healthy living, exercise and how to be real with your New Year’s resolutions.

“The first thing is to have realistic expectations,” says Francis, as he prepares for a workout with a high-profile client. “The people who fail at this are consistent for, say, a month, then life gets a little bit hectic and they stop exercising, and they stop eating well. From there, they don’t feel good about themselves and they give up.”

Francis, who works with some of Toronto’s busiest executives, points out that the determination to continue with a healthy lifestyle is what separates failure from success.

“The biggest thing with people who do succeed is consistency,” he says. “They are consistent in being physically active and they are consistent in eating reasonably well in spite of whatever is going on in their lives.”

And what is the key to being consistent? Francis suggests creating a plan that works with the demands on your time and lifestyle.

“When you have too much on your plate, and getting in physical activity and healthy eating becomes stressful, those are often the things that get cut first from your schedule. What I believe is that every single person can be fit and look better as long as they are willing to do the work that is required.”

For those who have been unsuccessful in past attempts to lose weight, Francis suggests a change of perspective.

“Remember, looking good and feeling better is a marathon, not a sprint. Find an approach that matches your circumstance so that it is something that you can maintain over the long term.”

Rohan Francis is the principal trainer at Quest Personal Training. Visit: questfitness.ca or email [email protected]

Variety is the spice of life:
Motivation to exercise often declines when you find yourself doing the same old workout. When our bodies become used to the same exercise routine you will not achieve optimum gains. To avoid these plateaus change your exercise routine every four to six weeks. For example, instead of walking on a flat surface, walk up a hill; ride a bike instead of running, and change your muscle toning routine around.

Enforce a time restriction:
To ensure an effective and efficient workout, don’t spend too much time exercising. Many in-home training programs can be completed in less than 20 minutes per day, plus there are ones specially designed for couch-potatoes, who can exercise while watching, yes, television.

Music is a motivator:
Cardio machines become boring when you’re watching time go by. To counter the tedium, listen to your favourite songs to keep you moving and eager to go the extra distance. Change the tunes on your iPod every month.

Derek Duke Noble is the author of The Body Noble.