We’re not saying it’s because of 7SYSTEMS, we’re just saying…

Three 7SYSTEMS athletes named to Canadian Olympic Team

April 26th, 2012, TORONTO, ON: The team at 7SYSTEMS congratulates the Canadian Olympic Marathon team announced today at Alumni Stadium, University of Guelph.

Reid Coolsaet, Eric Gillis and most recently Dylan Wykes have all met the qualifying standard for London 2012, and they are all 7SYSTEMS athletes! Wykes and Gillis are relatively new additions to the 7SYSTEMS team and we are so happy we were able to support them on the Road to London. Canada will be well represented at this year’s marathon and we are proud to be providing the supplement needs of all three marathoners.

The Canadians presence in London will mark the first time Canada has had three entries in the Olympic marathon since Peter Fonseca, Carey Nelson and Bruce Deacon ran the marathon for Canada in the 1996 Atlanta Olympic Games.

 ”We’re very excited about the number of 7SYSTEMS athletes that will be competing at the upcoming games. London 2012 is going to be a great event for Canada and for many of our athletes,” said Jasper Blake, 7SYSTEMS founder and Pro Ironman™ Triathlete. “We work with many of the top-ranked athletes in the country to ensure their nutritional requirements are being met. And, considering we don’t pay our athletes to endorse us, we must be doing a good job! All of our athletes consider 7SYSTEMS an important part of their training regimen and we’re just happy to do our part for this Olympic year and many more to come!”

Reid Coolsaet, from Hamilton, and Eric Gillis, from Guelph, qualified for the Games at the Scotiabank Toronto Waterfront Marathon in October, 2011. Dylan Wykes, from Kingston, ran a 2:10:47 in Rotterdam, Netherlands last week.

These three 7SYSTEMS athletes are the first of certainly many more to be named to the Canadian Olympic Team. Simon Whitfield, Paula Findlay and Malcolm Howard have all met the Canadian Olympic standard in their sports. As well, Adam Van Koueverden and Lauren Groves are still racing for a spot on the London 2012 team.

For a full list of the 7SYSTEMS athletes that have met the Canadian Olympic standard, and for athlete updates, information on their training and research notes please visit: www.7SYSTEMS.ca. 

About 7SYSTEMS

 7SYSTEMS endurance sport supplement contains over 60 key ingredients to help athletes recover faster and stay healthy. Developed by athletes for athletes, 7SYSTEMS contributes to basic body health and supports the body’s critical systems. 7SYSTEMS is more complete, more capable and available in more convenient daily supplement pouches. 

Tested by high performance athletes, 7SYSTEMS endurance sport supplement is being credited by many athletes as a factor in their success.  7SYSTEMS endurance sports supplement is manufactured by Douglas Laboratories, a well known and respected company that meets or exceeds Health Canada’s Good Manufacturing Practices in its operations and is one of only a few ISO certified nutritional supplement manufacturers in North America. Douglas Labs does not handle any of the raw compounds on the WADA banned substance list.

 In a comparative study, 7SYSTEMS manufacturer ranked 9.4 on a 10 point effectiveness scale, one of only a few supplements that scored over the 8.0 ‘excellent’ rating. The effectiveness score considers factors like: potency, bio-availability, potency, composition and synergistic effect. Most store bought ‘sport’ brands scored 4.0 or less.

For more information and research notes please visit: www.7SYSTEMS.ca

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For More Information:

Stacie Smith, Smith Communications, Stacie@smithcommunications.ca, (416) 910-8112

At the Pole, there was a re-supply of equipment. Richard and Michael spent two days re-arranging their equipment. After a frustrating period waiting four days for wind, Michael and Richard started their kite-skiing journey 1130 km back to the edge of the continent. The South Pole is at an altitude of almost 10,000 feet. Cold air flows from the Pole down toward sea level. But in the area of the Pole with are unpredictable. Richard and Michael spent ten days kiting and another three days waiting for wind. Most kiting days they covered about one degree of latitude. Their best day was 240km. They reached Hercules Inlet on the 57th day, January 17, 2012.

Travelling across Antarctica is in many ways boring; endless white, no wildlife, the Messner Route has almost no mountain scenery. Yet, Antarctica is so vast, huge, pristine (except for the US base at the South Pole), and snow surfaces are always changing. From the start to the South Pole the climb is almost 10,000 feet but it is mind boggling to think that all that climb is on top of ice. The South Pole is located on 10,000 feet of ice. It is an amazing journey. It is a long way, yet we touched just a small section of the continent.

The kite-skiiing was often frustrating because of a lack of wind and the fact we did not have all the correct equipment. At the same time, when the wind was good, flying across the surface of Antarctica was an amazing exhilarating experience. We are a couple of men aged 50 plus, with limited kite-skiing experience yet we covered over 1100 km in ten days of kiting. This year other kiting expeditions completed amazing treks, thousand of kilometres in short periods to time. No questions kite-skiing will become more and more popular in Antarctic and other parts of the world were conditions are right. I feel that I am incredibly lucky to have had the opportunity to traverse this unique landscape at the bottom of the world

Richard Weber is a world leader in polar expeditions. He has trekked to the North Pole more times than anyone in history. In 1995, he completed the only expedition to reach the North Pole and return with no outside assistance. He holds the records for the fastest North and South Pole expeditions in the Guinness Book of Records.

Read more about Richard’s adventure and the 7 items that were most critical to his Polar Expedition including 7SYSTEMS>>>

Ingredients:

• Can of Annies Organic Lentils
• Large onion
• Coconut oil
• Salt and pepper

Directions

1. Saute a large onion with a table spoon of coconut oil; salt and pepper
2. Rinse lentils and add them to pan
3. Let warm and enjoy; serves 2

Salad Ingredients:

• Dark leefy greens
• Shredded beats
• Pea shoots
• Shredded carrots
• Pumpkin seeds
• Goat Fetta
• Sunflower seeds
• Garbonzo beans

Basil Vinagerrete dressing Ingredients

• 2 garlic cloves minced
• 1 1/2 tbsp dijon mustard
• 2 tbsp honey
• 1/4 cup red wine vinegar
• 1 tbsp balsamic vinegar
• 1 1/2 oz (45g) fresh basil leaves
• 1/2 tsp salt
• 1 1/2 tsp cracked pepper
• 1 cup olive oil

Directions

1. For the Salad: Wash the raw ingredients and then combine them in a bowl
2. For the Dressing: Combine all ingredients except oil in a food processor and blend. Slowly add olive oil in a thin stream until thick. Season to taste and refrigerate up to 3 days. 
3.  Serves 4

Ingredients:

• Salmon fillet
• Lemon
• Season salt
• Tinfoil

Directions

1. Wrap a filet in tinfoil with a couple slices of lemon and some season salt
2. Cook on the BBQ on medium heat for 20 minutes
3. Check inside wrap occasionally to make sure juices have not dried up
4. Fish is ready when strips flake away with gentle nudge by fork
5. Serve with basmati rice or quinoa

As runners, our main goal is to get the finish line as fast as we can and in most cases, ahead of as many people as possible. To achieve this goal, we set up complex training plans which include: long runs, shorter aerobic runs, tempo/threshold intervals, speed intervals and hill repeats.

Now, what if I told you that you could also get faster by investing some extra time in ‘NON-running’ workouts?

No, I am not referring to hitting the pool or jumping on your bike! I am suggesting that you can get faster as a runner by hitting the gym for strength and resistance training.

You have probably heard many times that RESISTANCE TRAINING can improve run performance. Some cite reasons such as ‘increased strength’ or ‘increased power’ or even ‘fatigue resistance’ for improved performance. Although many of these outcomes do lead to performance enhancement, resistance training, if done properly, has the most profound impact on performance because of its effect on run economy.

RUN ECONOMY is formally defined as the amount of oxygen consumed to run a given speed for a given distance. To illustrate: Erin may require 49ml of oxygen to run a 4:30 km, while it may cost Wes 54ml of oxygen to run his 4:30 km, making him ‘less economical’. With all things being equal, who do you expect to get to the finish line first? I bet you wish you were Erin!

You can also understand this concept by comparing your body to a car, and oxygen to gas; the more economical your car, the less gas you require to get from A to B at a given speed. And since gas (oxygen) is one of the limiting factors of performance, you want be as economical as possible.

Interestingly, most recreational (and even professional) runners loose a great deal of economy through their RUN MECHANICS. Below are some of the more common mechanical flaws:

1. Hip instability
2. Slow foot contact time
3. Poor hamstring activation
4. Insufficient knee drive

Therefore, a sound (run-specific) strength and resistance program that focuses on improving hip & core strength, foot contract time, hamstring activation and knee drive will inevitably make you a faster, more economical runner.

Below are examples of exercises that might be seen in such a program:

1)     Hip raise with hip abduction against resistance

- lie on you back, knees bent and feet firmly planted on the ground with resistance band around your knees

- raise your hips forming an incline bridge while pushing your knees out against resistance

*Start with 1 set of 12, move to 2 sets of 12-10 then 3 sets of 12-10-8

2)   Plank on swiss ball – “Stir the pot”

- form a plank on your elbows on a medium sized swiss ball

- contract your core while ensuring the integrity of your back stays strong

- use your forearms to ‘stir’ the swiss ball to the right and then to left while keep plank stable

* Start with 1 sets of 6xeach way; 2 sets of 6x each way; 3 sets of 6x each way 

3)     Hip raise with single straight leg

-        Lie on your back with your left knee bent and foot firm planted on the ground and right leg straight on the ground

-        Raise your hip (as in #1) while keeping your right leg straight; focus on leading the movement with your right leg so that your right hip is parallel with left hip and the end of the movement

-        Lower hip (and right leg) + repeat

-        To add a challenge, you can have the foot of your bent leg on a medicine ball creating an unstable surface

*Start with 1 set of 12x each leg then 2sets of 12xeach leg + 10xeach leg

4)     Running A’s against resistance 

-        Anchor a strong looped resistance band around a stable pole or piece of equipment  

-        With your back to equipment and the resistance band at waist level, run as hard as you can forward against the resistance

-        If done properly, the resistance band should keep you running in one spot despite your efforts to power forward

-        Continue to lean slightly forward and drive your knees, executing a perfect running motion

-        5-8 sets of 10sec; powerful running with high knees and perfect body condition

Thanks Megan Brown for providing us with this awesome article about run economy. Megan is a multiple-time Canadian cross country running champion and the current Canadian 1/2 marathon champion.  She coaches a wide array of runners in Toronto as part of MB Performance and can be reached at megan.brown2012@gmail.com. 

Here are seven simple things you can do to decrease the chances you will get sick.

1. Get More Sleep

It sounds simple but we seem to be moving away from the one fundamental type of recovery that has sustained us since birth; sleep!  Have you ever noticed how much animals sleep?  Animals are typically much more in tune with their bodies and their need for sleep.  They are not bound by the daily routines that we take on, nor do they rely on an endless supply of stimulants such as caffeine and sugar to make it through the day.  If they are tired, they sleep.  Most people could use more sleep.  It is the safest, most productive way to recover and help your immune system stay strong.

2. Great Nutrition

Eating well sounds easy but too often we default to foods that generate more stress in our systems than provide quality nutrients for life.  Foods that are high in refined sugars or bad fat sources take energy to deal with rather than provide energy to live with.  Too much of these food sources can leave your immune system and your body in general, starving for the building blocks of sound health.

3. Micronutrients and other powerful body support

Micronutrients are nutrients required by humans for many different physiological functions.  It doesn’t take much to become deficient in one of the many micronutrients we depend on for basic body health and immune support.  Antioxidants for example are molecules capable of inhibiting the oxidation of other molecules.  When oxidation occurs the resulting molecule can become a free radical or charged molecule that can cause detrimental reactions within the cells of the body.  Micronutrients such as vitamin C, Vitamin E and Beta Carotene all contain antioxidant properties and are easily found in most North American diets or supplement products.

Ginseng is another powerful body supporter that has been used in Chinese medicine for thousands of years.  Ginseng is most noted as being an adaptogen.  Adaptogens are herbal products that are believed to increase resistance to stress, trauma, anxiety and fatigue.  Ginseng is commonly used to help boost the immune system as a result of its adaptogenic properties.

7SYSTEMS endurance sports supplement is so effective in helping you stay healthy because it contains all these micro-nutrients, and many more ingredients.  

4. Rejuvenating Exercise

Instill some healthy, rejuvenating exercise into your life.  There are things you can do that may not be scientifically proven to boost your immune system but can definitely mitigate some of the stressors.  A great example is yoga.  Yoga is a very restorative type of exercise meaning it doesn’t beat you down but works to rejuvenate and regenerate.  Yoga poses can increase blood flow, circulation and general well being which all contribute to a healthier body, mind and nervous system.

5. Less Stress

Stress can come in any form and typically our bodies can’t really tell the difference between stressors.  Whether it’s job related, relationships, travel, overexertion, extreme exercise or pathogens, the body can only handle so much before it cracks.  Too much stress can leave your immune system compromised.  It’s important to periodically step outside your life and evaluate where you can eliminate stress.

6. Wash your hands

Most cold and flu pathogens are spread through simple contact.  Washing your hands regularly can be a very simple way to decrease the spread of a pathogen from one host to another.

7. Stay Hydrated

One of the most common issues athletes can run into during the winter months is dehydration.  Often in the winter we underestimate fluid loss.  In the summer we are typically more diligent about hydrating because we are constantly reminded to do it.  Hotter temperatures and visible sweating are clear indicators that we need to hydrate.  In the winter we still sweat and experience fluid loss and often at very significant levels but we don’t have the outside stimulus to remind us.  Dehydration is another form of stress on the body that can inevitably lower your defenses.

My road to Kona this year actually started in the summer of 2010.  After a difficult race in Kona in 2009 I decided to not “chase a spot” for 2010, but instead to focus my training on having an “A” race at Ironman Florida in November.  While racing at the end of the season gives the benefit of having a full summer of training, it also means some time inside cycling and running once the poor weather hits. Being in close contact with others during inside training sessions can often lead to ill health, but I made it to IMFlorida healthy and ready to have a great race, which I did in finishing in 9:58 – 2nd amateur woman and 10th woman overall.

Fast forward to the summer of 2011, and the European Ironman Championship was the next marker in my trajectory towards Kona.  Unfortunately, Germany was not having the best weather and race week, as well as race day, was cold, wet and windy.  Again, my health stood up to the test, and I finished that race with a time of 10:17 which was fast enough to win my new age-group, place 10th amateur woman, and 20th woman overall.

And so came Kona 2011.  Despite a longer than normal (for me) recovery time from Ironman German, I arrived in Kona ready to chase my long-standing goal – to have a podium finish.  Race day was a mixed bag of conditions with swim currents and waves that resulted in a slower times for a lot of racers, but with advantages to be found on the bike with less wind than normal.  The run was hot and with little wind made it difficult for many competitors.  While I suffered the symptoms of heat exhaustion in the last 9 miles of the run, I was able to keep my position having moved up progressively during the day to finish in 2nd in my AG!!!

7 SYSTEMS has been a constant in my preparation, recovery and overall maintenance of health over the past 12 months and an important part of my successes.  Thanks 7 SYSTEMS!

Fall usually means one of two types of training cycles for multisport athletes in North America.  Some will continue to compete and focus on running or cycle cross. The second group may take time off and eventually start rebuilding their sport specific fitness.

Both groups should be using water workouts as part of their training and recovery.

For triathletes it is incredibly important to swim 12 months of the year.  Many elite swimmers never take time off out of the water. Losing your ‘feel’ (or proprioception) in the water happens more quickly in swimming than other sports so it is imperative that triathletes swim on a weekly basis.  I recommend that my athletes swim at least twice a week.  Swim workouts do not need to be hard or long during the fall season.  In fact, I would recommend quite the opposite.  The fall season is a great time to make technical changes to your stroke that you put off during the heavy training months. Investing time to get videotaped, either by a friend or coach, could ensure that you are putting your focus in the areas that will give you the biggest speed payback. If you train in a group setting, this is the time of year to drop down to a slower lane to reduce the pressure to swim fast.  This way you can concentrate on proper technique.  It is also the time of year to be the squeaky wheel and to ask your coach for help with your stroke.

For the athlete that chooses to do leg based races in the fall the pool should also be incorporated into their training plan as part of their recovery strategy.  Recovery is accelerated when it is active.  Blood is returned to the heart with the help of muscle contractions and by the chest’s ‘pumping’ action when breathing. Your veins are squeezed between your muscles when they contract and the blood is forced upwards towards the heart. The blood is prevented from returning due to gravity thanks to one-way valves in your veins.  Muscle movement results in a larger volume of circulating blood which means that more nutrients and oxygen are delivered to your tissues for repair.  Swimming and water running are two of the best types of recovery exercise because they increase muscle contraction and breathing rates without eccentrically loading leg muscles.  Eccentric exercises involve any exercise where a muscle is weight bearing in a lengthened position.  An example is the eccentric load on the hamstring when the foot strikes while running. The hamstring is in the lengthened position but it is bearing the weight of your body. Eccentric muscular-skeletal loading can further damage muscle tissue and delay recovery.  To best use swimming and water running as recovery strategies you should get to the pool within 24 hours of a hard leg workout.

The idea of heading to the pool to get wet may not be enticing when the weather starts throwing snow and rain at you.  Convince yourself to make the trip with the promise of a hot shower, a sauna or a steam bath after your session.  Bring a warm sweater, joggers and your warmest toque to snuggle into post practice.  However you motivate yourself to do it, get to the pool at this time of year. Your body will be the better for it.

Active prep time is 30 minutes, Total time is 45 minutes.
Ingredients

• 1 cup quinoa
• 2 teaspoons extra virgin olive oil
• 2 cloves garlic, minced
• ½ cup dried apricots, coarsely chopped
• 2 cups water
• ¼ teaspoon salt
• 2/3 cup Moroccan-spiced Lemon Dressing, divided
• 1 cup cherry tomatoes or grape tomatoes, halved
• 1 small red onion, chopped
• 8 cups baby spinach or Swiss chard
• ¼ cup sliced almonds, toasted

1. Toast quinoa in a dry skillet over medium heat, stirring often, until it becomes aromatic and begins to crackle, about 5 minutes. Transfer to a fine sieve and rinse thoroughly.
2. Heat oil in a medium saucepan over medium heat. Add garlic and cook, stirring constantly, until golden, about 1 minute. Add apricots and the quinoa; continue cooking, stirring often, until the quinoa has dried out and turned light golden, 3-4 minutes. Add water and salt; bring to a boil. Reduce heat to med-low and simmer uncovered, until the quinoa is tender and the liquid id absorbed, 15-18 minutes.
3. Meanwhile, make Moroccan-Spiced Lemon Dressing. Transfer the quinoa to a medium bowl and toss with 2/3 cup of the dressing. Let cool for 10 minutes.
4. Just before serving, add tomatoes and onion to the quinoa; toss to coat. Toss spinach with the remaining 1/3 cup dressing in a large bowl. Divide the spinach among 4 plates. Mound the quinoa salad on the spinach and sprinkle with almond.

For the Moroccan-Spiced Lemon Dressing:

Ingredients

• 1/4 cup lemon juice
• 2 tablespoons nonfat plain yogurt
• 1 1/2 teaspoon honey
• 1/4 teaspoon ground cumin, cinnamon and giner
• 1/4 cup extra virgin olive oil

Directions

1. Whisk all ingredients in a bowl ,except the extra virgin olive oil, until all blended.
2. Slowly whisk in ¼ cup extra-virgin olive oil so the dressing becomes smooth and emulsified.
3. Season with ¼ teaspoons salt and freshly ground pepper to taste.