Key features of the app include avalanche hazard ratings, weather forecast synopsis, incident report synopsis and real-time weather reports. In addition the information is cached to your device so you can access it when you’re out of bounds or in areas that don’t have web coverage.

Support regions of the province include the South Coast, North Shore, North Columbia, South Columbia, Kootenay Boundary, South Rockies and Northwest.

The developers soon hope to add real-time alerts that will be sent automatically to your device.

The application is free. To download visit the iTunes App Store.

If you get a chance to test the application out the developers would like to hear back from you – email avalanche@mec.ca.

" Yaktrax are traction devices that slip easily onto your footwear to reduce the odds of slipping while running on snow and ice. Yaktrax consist of coils to create hundreds of biting edges to grip snow and ice. I used these in very icy conditions in the Alberta Rockies as well as on snow here in British Columbia and I found them to work flawlessly. Make sure you get the right size so you have a snug fit and try not to wear them on exposed asphalt areas they will wear quickly. All and all a very good product and highly recommended to those running in slippery conditions."

For more information on the Yaktrax you can visit their website at www.yaktrax.com . On the site you will also be able to find a retailer near you.

My story is not unlike many 40 something adults in North America. I played sports through High School and into my early twenties, but once a career and family came along, my fitness gave way to beer, pizza and wings. You don’t really notice your metabolism slowing down until one day, you can’t put the chip bag down and you are 30 lbs overweight. In my case, at 6’1”, I never really felt “fat” but I knew that I had a gut and sometimes that gut felt pretty uncomfortable. Fast forward to my 40th birthday. After a recent trip to the ER with chest pains, everything turned out ok and it was just a build up of stress but it was certainly my wakeup call, or so I thought. I started to work out to loose some weight but after 6 weeks, real life once again became my priority and the next thing I know, I’m back to little or no exercise and eating pizza, wings and beer. Soon after this fall from grace, I had a checkup with my Doctor. She advised me that I have 2 choices. Either I loose 20 lbs and start exercising my heart or get used to the idea of taking pills for the rest of my life to treat high cholesterol and a number of other ailments that are sure to arise. I opted for option number one, but the question was how was I going to stay motivated?

You would think that good health and family alone would be enough incentive to stay the course and keep fit but it has never been that cut and dry or that easy. I realize that I can do anything I put my mind to, its just that if the ultimate goal is too far off, I can easily get distracted, that is when I decided to focus on today as opposed to tomorrow. I put my long term goal to paper as well as my daily goals that will get me there. Now I only worry about succeeding today. Loosing 20lbs doesn’t seem so hard any more because I’m not trying to lose 20lbs today. All I’m trying to do today is give my heart a good workout and set myself up mentally for a successful day. Tomorrow will take care of itself.

Once I realized that it was a daily battle and I made winning today my priority, staying with the program seemed to get easier and easier and this is where my shirts come in. My shirts are my mental battle cry in the morning to reach today’s goal. I always lay out my “Today I win” running shirt the night before so that it is the first thing see in the morning. I put the shirt on as soon as I wake up and that is the first battle won. Now I don’t allow myself to get into the shower until my run is completed.

I never though a simple t-shirt could change my life but it has. I win the mental battle with myself every day and I set myself up t be a winner. I am reprogramming my brain on a daily basis to convince myself that I can reach today’s goal. When I am out running and my brain tries to take over my body and convince me to stop running, I just think of my mantra “Today I win. I will finish what I started. I will reach my goal”. You know, I haven’t let myself down yet nor do I ever intend to again.

I recently purchased a new $180 pair of running shoes and the 20 something sales person asked me what I’m training for. I stopped for a moment and said “my life”. Cool was his response and that’s what I thought too “your doing it, cool”.

We currently offer our shirts in two styles, cotton t-shirts ($19.95 suggested retail) and moisture wicking performance t-shirts ($54.95 suggested retail). New performance shirts and accessories will follow after demand for our products increase.

More information can be found at our website www.todayiwin.com along with participating retail stores. We encourage all of our customers to go to your local specialty running store and ask for our shirts by name, that way retailers will feel the need to add our product to their current mix.

It’s summer, and just about anywhere you go, you can see runners and joggers hitting the sidewalks and trails. Thinking about joining them? If you’ve never run before, here are some tips from the pros.

Decide why you’re doing it

“First and foremost, you’ve got to have a goal,” says Eric Clarke, who owns Running With E’s in Adrian, Mich., with his wife, Kerri. “You have to really identify why you want to do this.”

You might be running to lose weight, or to compete in a race, or even to run with a school-age child who’s in sports — but having a clear goal will help you stay motivated.

Get cleared by your doctor

James Larson, head track and cross country coach at Adrian College in Michigan, says people should get a doctor’s approval before starting an aerobic exercise program. “We want you to be safe, and being cleared by a medical doctor is the first step,” he says.

Get some decent shoes

“You have to get the right shoe to support the weight of the body,” Larson says.

Rather than just picking a pair of shoes off the shelf, Clarke recommends allowing about 20 minutes for a fitting; he and his wife can examine a customer’s old pair of shoes for wear patterns that reveal what kind of shoe will be the best match.

Start slowly

“If you start out too hard, people are going to get hurt, and they lose interest because it’s too hard,” says Tim Bauer, who coaches track and cross country at Siena Heights University in Adrian.

Clarke says new runners, especially if they’ve never run before, should consider starting with a walk/run program. “Within a couple of months, they’ll find themselves running continuously and dropping the walking,” he says.

Vary your routine

Bauer recommends fartlek running, a technique developed by a Swedish coach — the name means “speed play” in Swedish —that involves interspersing easy jogging with sprints at a higher speed. The variation makes it fun, Bauer says, and the sprints will increase your speed capacity.

Have realistic expectations

If you’ve just bought your first pair of shoes, Clarke says, don’t expect to be able to run a 5K in a month.

Don’t get discouraged.

When Kerri Clarke first started running, she found the hardest thing was breathing. “I told Eric I thought I had asthma or something,” she says. But her lungs eventually got used to it.

And don’t be frustrated if you can’t run a mile in six or seven minutes. Your body will still be reaping the benefits of increased cardiovascular fitness even if you run at a slower pace.

Kerri Clarke, for instance, says she’s a 10-minute miler — and that doesn’t bother her. “It doesn’t matter how fast they run,” she says, “it’s just that they’re out there doing it. That’s the most important thing.”

Run consistently

Larson says you shouldn’t think of running as a fad or a quick fix; you need to stick with it. “Consistency in training is the key to success,” he says.

Run with others

“Having a training partner really helps,” Larson says.

Don’t be afraid to ask for help

If you’re having trouble, or hurting more than it seems like you should, try getting someone to critique your running style.

“You’ve got to treat each person individually, because they all have their little quirks,” says Eric Clarke, who regularly helps runners with their technique.

If you’re doing it right, there’s no need for you to hurt yourself. Some people think running is bad for your joints, Clarke says, but “it all depends on how you run. I’ve been running for over 25 years and I’ve never had a knee injury.”

Have fun

Running doesn’t need to be a chore.

“On a good run in the summer, when it’s 80 degrees out, you feel so good about yourself,” Bauer says. “I think running is the greatest thing you can do for your mental health. I really do.”

ABOUT THE GEAR

What gear should you buy if you’re trying to get started running? Here’s a quick look at a few of the basics — and a few popular extras.

- Good shoes: If you’re going to spend money on anything, it should be a good pair of shoes and some decent socks, according to Eric Clarke, owner of Running With E’s in Adrian, Mich. Expect to spend $75 to $130 on a good pair of shoes.

- Good socks: Look for socks made from a wicking material that pulls moisture away from your feet as you run, Clarke says.

- Comfortable clothes: Although Clarke says shoes and socks are the essentials, clothes made from a wicking material can make a world of difference. “If you go out in a wicking top just once, you’ll wonder why you ever ran in cotton,” he says. For women, a supportive jogging bra is also a good idea.

- A heart rate monitor: These range from around $60 to $160, according to Steve Gariety, manager of MC Sports in Adrian, Mich. Some models use a strap around your chest that sends data wirelessly to a wrist unit; with others, you touch two fingers to the wrist unit.

- More high-tech options: One relatively new addition to the world of running gear is Nike Plus, in which a sensor embedded in your shoe transmits information to an iPod Nano strapped to your wrist. You can track your mileage on Nike’s Web site, Gariety says, and even use the site to compete with friends in other places. “It keeps you a little bit motivated,” Gariety says.

According to the Globe and Mail yesterday, and most recently the New York Times today, a public announcement by Health Canada may come as early as today but could be delayed until the end of May. This would make Canada the first country to label bisphenol-a, or B.P.A., as toxic.

In recent studies B.P.A. has been shown to disrupt the hormonal systems of animals. Also yesterday according to the New York Times, “a draft report from the United States Department of Health and Human Services’ National Toxicology Program endorsed a scientific panel’s finding that there was “some concern” about neural and behavioral changes in humans who consume B.P.A”.

Trainharder posted an article in February on water bottle alternatives, so what are you waiting for?

On bisphenol A

• The Bisphenol-A Debate: A Suspect Chemical in Plastic Bottles and Cans – from the Green Guide
• Bisphenol A: FAQs – from CBC In-Depth News
• Bisphenol A – from Wikipedia
• the “official” Bisphenol-A Website – sponsored by the Polycarbonate/BPA Global Group

Alternatives

Sigg Switzerland Inc. and Klean Kanteen are two prominent bottle makers that specialize in making aluminum and stainless steel bottles. The Gear Junkie has written a great review on these bottles, you can read it here. Other alternatives include the New Wave Enviro metal water bottle and the Peddler’s Wagon’s metal water bottle.

Athletes may have little control over things like the weather, the terrain, their energy levels. With the Timex iControl, they can at least control their music selection from their wrist.

The iControl is a watch and receiver combination that connects to almost any iPod and the iPhone and allows runners or the preternaturally lazy to control the iPod through buttons on the watch face. This lets the wearer keep the iPod in a pocket and avoid fumbling with it. The small and light watch has buttons for track control, play/pause and volume.

The iControl is also a full Ironman Timex watch with countdown timer, 50-lap memory and interval timers. There is an Indiglo backlight for evening workouts. Timex says the watch’s battery should last three years.

The $125 iControl, which is available from major online and offline retailers, comes in black, pink, blue, orange and green. It uses the iPod’s docking port, which means other devices like the Nike+iPod pedometer cannot be used, forcing you to choose between tracking your distance run and skipping that easy-listening tune that sneaked into your workout playlist.

Written by Kenyon Wallace, published in the Globe and Mail, December 8, 2007

Ryan Leech was a self-professed “Nalgene addict” for five years. Now the Port Moody, B.C.-based professional mountain bike rider – who uses six of the handy polycarbonate water bottles to stay hydrated during his dangerous performances – says he’ll never use the products again after learning that Canada’s largest specialty outdoor-goods retailer pulled them from its shelves over health concerns.

Vancouver-based Mountain Equipment Co-op instructed its stores across the country this week to remove polycarbonate plastic containers – including the brightly coloured water bottles – that contain the plastic building-block bisphenol A, an endocrine disruptor that mimics estrogen. Many environmental groups and consumers praised the move, but other retailers are wondering how to proceed.

Wal-Mart’s director of corporate affairs, Kevin Groh, would not comment on whether the behemoth retailer will take polycarbonate plastic bottles off its shelves, but offered the following statement: “We’re certainly keen on Health Canada’s guidance and we have placed this situation firmly on our radar as we engage chemical specialists as part of our overall sustainability program.

A preliminary assessment of bisphenol A is expected from Health Canada next spring.

Elizabeth Margles, Loblaw’s vice-president of communications, said the company has no plans to remove polycarbonate plastic products from its stores.

“We are looking at bisphenol A and we have been talking with our suppliers and vendors to make sure our products meet our safety specifications,” she said. “But we have no plans to follow suit.”

“MEC is completely overreacting,” said Joe Raftis, owner of Europe Bound Travel Outfitters, one of Mountain Equipment Co-op’s biggest competitors. “There’s no conclusive proof that these bottles are dangerous. But if [MEC] wants to take bottles off the shelf, that’s fine by me. My sales are just going to skyrocket.”

Mr. Raftis added that the market has plenty of alternatives, and sales of stainless steel and aluminum water bottles have jumped in the past few days.

“People are buying six or eight metal bottles at a time,” he said.

Calls to Sears, the Hudson’s Bay Co. and Shoppers Drug Mart were not returned.

Now confronted with the possibility of a health hazard, Mr. Leech, along with droves of Canada’s backpackers, campers and outdoor-lovers are wondering what to do with the containers, which were marketed to last a lifetime.

“I loved using my Nalgene bottles because they’re so user-friendly,” Mr. Leech said. “You can strap them to your backpack, they hold lots of water and you don’t have to keep buying bottled water.”

Mr. Leech said he switched to stainless steel water bottles as soon as he heard about the MEC recall, and is re-evaluating how he uses plastics.

Rick Smith, executive director of Environmental Defence, a national group that has been lobbying Health Canada to ban bisphenol A, said MEC’s removal of polycarbonate products is the tipping point.

“The writing is on the wall for this chemical,” he said. “There’s no way that a product can lose this degree of consumer confidence and remain a viable business prospect.”

Some bottle manufacturers have acknowledged that over time, bisphenol A from the containers can leech into the contents, albeit in extremely small quantities, Mr. Smith said.

“The only thing the industry argues about is whether the levels that end up in our bodies are harmful or not,” he said.

“I think any consumer would say that if there’s any chance this stuff is harmful and if there are easy alternatives available, why not just get rid of it?”

But it’s not clear whether customers will be enthusiastic about switching to stainless steel from the unbreakable bottles.

“We’ve got probably five water bottles at home, and until I know that all the Nalgene accessories I’ve bought over the years will work with these new steel bottles, I’m sticking with plastic,” said Ed Taves, 46.

Mr. Taves drove 110 kilometres to Toronto from his home in Heidelberg, Ont., this week to stock up on some last-minute travel supplies for his daughter, Jennifer, who is heading to Guatemala for three months in the new year.

Jennifer Taves, 20, said she heard about MEC’s removal of polycarbonate products, but said she’s not concerned enough about health risks to switch. The familiar bright bottle will be hanging from her backpack when she arrives in Guatemala, she said.

Peter Keller has written a really great review on his blog: http://mygaragegym.blogspot.com/. Vibram Fivefingers can be purchased in BC from select MEC stores, or directly from their website: http://www.vibramfivefingers.com/.

Its an exercise machine which costs $14,615 and among other things claims to burns more calories in four minutes than from an hour on a treadmill. Here is their explanation:

TWO METHODS OF METABOLIZING CALORIES
There are two distinct methods to increase calorie consumption through exercise. The one method that is known by most people is to engage in long duration repetitive motion work. The other method is to increase muscle metabolism. A pound of muscle can metabolize an average of about 55 calories per 24 hours but it will not do that unless stimulated to do so. The muscles can be stimulated to metabolize by stretching them under resistance. The larger the range of motion of the exercise, the larger the amount of muscle cells stimulated. That is exactly what happens during Yoga orPilates exercise, stretching under resistance through long ranges of motion. People who practice yoga on a regular basis will always be lean. If you find a fat person who professes to do yoga on a regular basis, you found a liar who is talking yoga and who does not practice it. Most yoga practitioners are also vegetarians, but that is not the reason why they are lean. There are many fat vegetarians, but those fat vegetarians do not practice yoga. Practicing yoga orPilates requires many hours per week and therefore it is as impractical for the average public as 30 to 90 minute exercise routines. The ROM is the 4 minute solution to stretch all your muscles through long ranges of motion and in addition it increases muscle strength and it yields significantcardio benefits. Below is a comparison of calories burned during and after exercise from a 60 minute treadmill workout and from a 4 minute ROM workout:

BURNING CALORIES ON A TREADMILL
1. A 180 pound person burns about 415 calories during a typical treadmill workout of 60 minutes. They burn 350 calories during the 60 minutes on the treadmill (walking at 3 to 4 miles per hour). During the treadmill workout you use 25% of the body’s muscles and you use them through only 15% of their range of motion. This means that only 15% of 25% or only 3.75% of the body’s muscle cells are stretched and stimulated during the exercise. These 3.75% of muscle cells that have been stimulated during a treadmill workout provide for an additional 25 calories of metabolism during the 2 hours immediately after the treadmill workout and another 40 calories for the remainder of a 24 hour period. Total calories from 60 minutes walking on a treadmill then are 350 plus 25 plus 40 calories for a total of 415 calories burned as a result of 60 minutes of walking on a treadmill.

BURNING CALORIES WITH THE ROM
2. The same 180 pound person will burn 465 calories as a result of 4 minutes on the ROM machine. How is it possible that more calories are burned as a result of 4 minutes on the ROM than from 60 minutes on a treadmill? During the 4 minutes on the ROM you use 55% of your muscles and you use them through an average of 80% of their range of motion (ROM stands for Range of Motion). The total percentage of muscle cells involved in the ROM exercise are 12 times as many as the 3.75% used on a treadmill because 80% of 55% of your muscles is 44% of all your muscle cells that are stimulated to an increased metabolism. During the 4 minute ROM workout the 180 pound person burns only 40 calories. But those 44% of the body’s muscle cells that have been stimulated to increased metabolism will burn another 150 calories in the 2 hours after the 4 minute ROM exercise and they will burn another 275 calories in the remaining time of a 24 hour period.

MORE TOTAL METABOLISM FROM THE ROM
Note: Because of the long duration 60 minutes on a treadmill those 3.75% of muscles are stimulated to about their maximum capacity to metabolize. During the much shorter 4 minute ROM workout the 44% of muscle cells that are stimulated to a higher metabolism are stimulated to only about 50% to 75% of their maximum ability to metabolize. But since about 12 times as many muscle cells are stimulated on the ROM, the total calories burned from the 4 minute ROM exercise is higher than from an average 60 minute treadmill workout.

YOU CAN GET THE SAME RESULTS WITH $200 OF EQUIPMENT
You can get the same health and fitness benefits from doing various kinds of exercise with equipment costing less than $200. The only difference between the ROM and other methods of exercise is TIME. The ROM workout costs 4 minutes at the end of which you get a score that tells you what shape you are in and the other methods of exercise that deliver the same benefits as from a ROM 4 minute workout cost from 45 to 90 minutes of time. The difference is also that only 8% of people have the discipline to do 45 to 90 minutes of exercise per day and with the ROM over 85% of people have the discipline to do the ROM 4 minute exercise. Believe it or not, there are still 10% to 15% of ROM owners that do not have the discipline to do 4 minutes of exercise per day. But many of these undisciplined ROM owners do the 4 minute ROM exercise when they start feeling particularly unhealthy and it is easy for them to get back on a 4 minute per day exercise.

Ok, has anybody used this machine before? Please send your thoughts…