Archery Testimonials x 3

Archery Testimonial #1.

"We learned so much in so little time. We highly recommend Charles to anyone who is seeking to learn archery and wants to learn it properly."

- Amy and James K.

Archery Testimonial #2.

"Hi Charles,

First, I want to thank you for the very pleasant lesson this AM. 

As discussed, I would like to sign for 3 more lessons.

Cheers" 

Edith C.

Archery Testimonial #3.

"Hey Charles, thanks again for the compound lessons. I learned a lot. You are a great instructor and I want to get more lessons again in 2017. See you then!"

- Muhammad J.

Fitness Trends in Toronto, 2016

Toronto's gyms are changing. In 2016 we saw some dramatic changes so far this year.

Old School Exercises like Push-ups, Chin-ups, and Jumping Jacks are In.

But Crossfit is now out and no longer popular.

Archery Lessons are in.

But those grueling Zumba classes are out.

Indoor and outdoor obstacle courses are in. (This includes Pursuit OCR, which offers up a jungle gym slash obstacle course adults can race through. There is also the Battlefrog Obstacle Race.)

Boring single use exercise machines at the gym are out.

Fitness Tracking T-shirts are in and getting the techies excited.

Fitbits are now out. So much for that fad.

Bodyweight exercises like Yoga, Push-ups, and TRX Suspension Training (shown below) are in.

Indoor Cycling and Spin Classes are out. Who wants to pay to bicycle indoors without actually going anywhere?

High-intensity interval training (HIIT) is in.

Pole Dancing Classes are out. That was so two years ago...

Tight Rope Walking is in. You can even buy a tight rope walking kit that attaches between two trees. Fun to do with friends.

Those idiotic Bosu balls are out.

Balloon Animal Field Archery

Balloon Animal Field Archery

I saw a couple of archers doing this last Saturday and thought it was both amusing and a fun way to do Field Archery.

Field Archery is shooting at targets placed at random distances. During recreational field archery the goal is to hit the target and then next round move it to a different location, so you keep having to change your aim and learning where to aim based on the different distances. Field Archery is also a competitive sport, for those people who get really into it.

Myself, I routinely use a target ball, but Balloon Animal Field Archery seems like a fun idea too. I have also seen people do it with:

• Regular Balloons.
• Paper Plates.
• Plastic Water Bottles.
• Tim Hortons Coffee Cups.
• Watermelons.
• Whatever they have handy.

I should also mention that when doing this style of archery it is wise to add Wingnuts to your arrowheads (just unscrew the arrowhead and place it behind the arrowhead, then rescrew it). The wingnuts will act like hooks / anchors when they hit the grass and make it basically impossible for you to lose your arrows in the grass.

Happy Shooting!

Why I prefer to teach archery one-on-one, Personalized Attention + Professionalism.

Note: While I have listed this under "Testimonials" this is really more of a Compliment.

Today I got a compliment from a fellow archer. He praised me for how professional I am at teaching archery and how I give such personalized attention to each student I teach.

He had seen me teaching many times in the past, but last Saturday he and I both witnessed a complete amateur teaching and he had his eyes opened to what happens when someone who doesn't know what they are doing attempts to teach archery.

• Let alone teaching 7 people at once.
• With 3 bows that were too powerful for beginners to be using. Including one 85 lb bow the "instructor" couldn't even pull back properly.
• At one point the "instructor" was trying to show off by shooting his 85 lb bow and accidentally punched himself in the face. (I wish I had a video of it.)
• With a shortage of finger gloves / arm bracers, which meant people had to share them.
• With no personalized instruction, which meant he spent no time correcting their form errors.
• Running around like he was trying to herd cats.
• One of his students dry fired one of his bows. (Much to the cringing of nearby archers.)
• He insisted they call him "sensei". (Yes, the white guy is insisting he be called sensei. Cultural appropriation much? I have a word for idiots like that: Baka.)

No surprise they kept completely missing the targets.

I was doing some personal practice and I watched with amusement, at one point I had one hand cupping my chin with a big smile on my face. Another archer, a regular, was watching too and we were both amused by it. "This is fascinating." I remember saying.

To me, watching amateurs teach archery is a highlight. Especially when they are utterly clueless as to what they are doing. Let alone watching them try to teach 7 people at once.

It would be like being a professional daycare worker watching someone babysit for the first time ever and you give them 7 toddlers to look after. Or a Formula 1 driver watching 7 amateurs who have never driven before behind the wheel of a Formula 1 car and watching a non-professional driver trying to teach them how to drive a Formula 1 car. It would be extremely amusing to watch.

So let me compare to what I do.

#1. I prefer to teach people one-on-one.

One-on-one is the absolute best way to learn archery. I will sometimes teach 2 or 3 friends at once, but I cap it at 3. I never teach more that. Part of it is that I devote myself to giving personalized instruction to my students and you cannot give that kind of personalized instruction when teaching large groups. People learn faster when they get one-on-one instruction.

I have sometimes been asked to teach large groups of people (20 or more) but I always refuse to deal with such events and instead recommend one of the local archery tag locations instead (I have my favourites when it comes to who I recommend).

I don't want to dilute the quality of my teaching by trying to teach crowds of people. It just isn't worth it. I want people to learn how to do archery properly and to get rid of their bad habits, and to not become discouraged. Having a shoddy instructor can lead to people failing to make progress and becoming discouraged, thus giving up at a sport that they could have become good at.

I believe everyone has the potential to become a good archer. They just need the right instructor and the time to apply themselves properly to learning the necessary skills.

#2. Every shot is watched and analyzed for mistakes.

Every. Single. Shot. I leave no room for errors. We are looking for perfection here, with the knowledge that complete perfection will never be achieved. This process means I am watching the student shoot, correcting their form errors to get rid of bad habits and replace them with good habits.

#3. I use appropriate archery equipment for beginners.

Nothing says you are clueless of what you are doing like giving a bow that is too powerful to people who cannot even pull it properly. When teaching I have 5 different sets of limbs available, all in lighter poundages, so that guaranteed regardless of the size, height, age, or even physical impairment I have a bow that my students can shoot.

#4. The first lesson always covers the basics.

• Safety Lecture.
• Eye Test.
• How to Aim Lecture.
• Proper Form Lecture.
• Field Archery Practice - which means I am starting them off slowly with an aiming exercise that will nevertheless be challenging and fun.

#5. Sometimes I do demonstration rounds, but only for the purpose of teaching.

One of the common demonstrations I do is called my "Canting Demonstration" during which I do 1 perfect shot and 4 shots during which I am canting 4 different ways, that way students learn what canting is and how it effects the arrow. This usually happens during the first lesson. I really should make a YouTube video on the topic.

Another common demonstration I will do is "Inconsistent Draw Power" during which I demonstrate what happens when I deliberately use different amounts of draw. Such as not using a full draw, over-drawing to the cheek ("Cheeking"), under-drawing, and using different amounts of back power.

Doing a demonstration round should never be about trying to show off. It should be about teaching the student what happens when you do something correctly and what happens when you do it wrong. This means you first need to perform a perfect shot and then demonstrate what happens when you change one little thing and how that ruins the shot.

#6. I never punch myself in the face.

Although I will laugh about people who do this. I still wish I had a camera recording when that happened...

#7. I provide all the necessary equipment.

Not just the bows, but the finger gloves, arm guards, bowstringer, arrows and everything needed for practicing archery. Students should not have to be sharing equipment back and forth.

#8. Students learn what dry firing is and why you should not do it.

In a nutshell, dry firing is when someone pulls back a bow and lets go with no arrow on the bowstring, resulting in a horrible twanging sound and the bow possibly breaking. It might not break the first time it happens, but it isn't something you want to do again and again until it eventually breaks. It is very bad for the bow for it to be dry fired. Physically, what happens is all the power stored in a taut bow is expended into the limbs of the bow and causes it to vibrate. Those vibrations are so intense they can cause micro fractures in the bow limbs and cause the bow to eventually break.

On a compound bow this is even worse. Dry firing can cause the cables to come off the cams, causing a huge tangled mess, plus the cams could snap or come off the axle. A compound bow that has been dry fired loses its warranty and after several dry fires will likely be garbage.

#9. I prefer to be called Charles.

Because that is my name. I don't need a title, honourific or otherwise.

#10. I do this professionally.

• I take this sport seriously.
• I have been doing archery for 27 years. Except for that big gap in university.
• I have been teaching for almost 7 years.
• I shoot every style of bow. All five major styles of archery.
• I currently own 29 different bows.
• I have competed, although frankly I don't like competing because it is too much about ego.
• I enjoy bowfishing, archery biathlon and a wide range of archery activities.
• I published a book in 2015 titled "Dreaming of Zen Archery".
• I am currently working on my 2nd and 3rd books about archery. The second book is about recreational archery, and the third book is about archery sayings and what they mean.
• I make my own longbows and arrows during the winter as a hobby. I have been making bows since the age of 10. I also enjoy woodworking, which I find compliments my skills as a bow-maker.
• I believe archers should exercise regularly. A well-tuned body leads to more accuracy.
• I have a tiny archery range in my garage.
• I practice archery in the winter. I sometimes even teach it during the winter.
• I enjoy shooting at moving targets and performing trick shots.
• I never stop seeking perfection.

35 Benefits of Exercising During Pregnancy

Guest Post by Jessica Walter.

Did you know that if you're pregnant, you're not only allowed to exercise, but that it's actually encouraged you do so, for the health of both you and your baby?

With that in mind, and to encourage more women to move around a bit during their pregnancy, we've compiled this list of 35 amazing benefits of exercising while pregnant.

The American College of Obstetricians suggests women who are pregnant exercise a minimum of 20-30 minutes a day for maximum benefits.

Use this guide to motivate you to get started today.​

35 Benefits of Exercising During Pregnancy

Physical Benefits of Exercising While Pregnant
#1. Expectant mothers who exercise are less likely to have unplanned c-sections
#2. Running while pregnant is a great way to boost your heart
#3. Weight training during your first trimester will help prepare your body for the added weight of your baby
#4. During your first trimester, you can try riding a bike for a healthy way to increase your heart rate
#5. Doing Pilates can help you with balance issues associated with pregnancy
#6. Activities such as yoga can help reduce blood pressure
#7. Exercising throughout your pregnancy can lead to a faster, easier labor
#8. Exercising during pregnancy can help tame your lower-back pain
#9. Regular exercise can prevent pregnancy complications such as gestational diabetes
#10. Pregnant women who exercise have improved circulation and blood flow
#11. Women who exercise often will feel less pain from symptoms of pregnancy
#12. You'll notice less swelling of your legs and ankles once you start exercising

Emotional Benefits of Exercising While Pregnant
#13. Light to moderate exercise can give you a better self-image
#14. Regular exercise can help curb mood swings
#15. Doing daily exercises will help boost your energy levels
#16. Exercise can give you an overwhelming sense of accomplishment while pregnant
#17. Light exercise throughout the day can help combat fatigue and give you a better night’s rest
#18. You'll learn proper breathing techniques that can help during your delivery
#19. You'll feel better about going into childbirth
#20. Exercising during pregnancy can take your mind off of things

Exercising Benefits for Both You and Baby
#21. Regular exercise can increase your baby’s brain function
#22. Expectant mothers who exercise tend to keep up the habit after their babies are born
#23. Studies show that mothers who exercise produce children that are leaner than mothers who don’t
#24. Baby will be less likely to incur complications such as cerebral palsy
#25. Babies of mothers who exercise regularly are more likely to have a healthier heart
#26. You're less inclined to have an overweight child
#27. You're more likely to carry your baby to full term
#28. Babies born to mothers who exercise semi-regularly are less at risk for learning disabilities

Post-Delivery Benefits of Exercising During Pregnancy
#29. Exercise can help promote better sleeping habits
#30. Women who exercise during and after pregnancy are less likely to have postpartum depression
#31. Exercise can make it easier to drop weight once you have your baby
#32. Incorporating physical activity into your daily routine will ultimately give your child a positive example for years to come
#33. Abdominal workouts can help lead to a faster recovery
#34. Regular exercise while pregnant will help you bounce back quicker from pregnancy
#35. You'll be more likely to continue your exercise once you child is born
Final Thoughts

Physical Benefits of Exercising While Pregnant

#1. Expectant mothers who exercise are less likely to have unplanned c-sections

More and more mothers are being diagnosed with gestational diabetes, which can lead to your baby growing too large. In this case, your baby may be too hard to deliver, requiring a cesarean delivery (11). Moms who exercise during their pregnancy are less like to have unplanned c-sections (12).

#2. Running while pregnant is a great way to boost your heart

If you’re fit and your baby is healthy, it’s perfectly okay for you to continue your normal routine up until your final trimester—it's a great way to boost your heart (2, 5). Expectant mothers who are new to running should start slower and build up to running. Don’t overdo it too quickly, and be sure always to listen to what your body is telling you.

#3. Weight training during your first trimester will help prepare your body for the added weight of your baby

Studies from the Journal of Physical Activity and Health reports low to moderate training twice a week is safe and effective for pregnant women—and weight training during your first trimester can help prepare your body for your baby's added weight (6).

#4. During your first trimester, you can try riding a bike for a healthy way to increase your heart rate

Once you enter your second trimester, your balance may not be what it used to be. At this time you may want to consider switching your bike out with a stationary bicycle, which is a healthy way to increase your heart rate (9).

#5. Doing Pilates can help you with balance issues associated with pregnancy

Pilates focuses on building core muscles and challenging your strength and balance. When you become pregnant, your body begins to produce higher levels of relaxin, which softens the ligaments in your pelvis to make room for your growing baby (7).

This relaxing circulates throughout your entire body, not just your pelvis which can lead to wobbly hips, knees, and ankles. Over time you will learn what your body is capable of and how to control your balance (6).

#6. Activities such as yoga can help reduce blood pressure

High blood pressure is common in pregnant women and even up to 20 weeks after delivery. High blood pressure can decrease the blood flow to the placenta (8), and your baby may receive less oxygen and fewer nutrients if you are diagnosed with high blood pressure. Doing a little yoga during your pregnancy can help to reduce your blood pressure (6).

#7. Exercising throughout your pregnancy can lead to a faster, easier labor

Strengthening your abdominal area, core, and pelvic floor can aid in speeding up both labor and delivery (1, 2). The average first-time mom has a labor of 12-14 hours (3)—cutting this time down will lead to a happier, healthier mother and child.

#8. Exercising during pregnancy can help tame your lower-back pain

Pregnancy related back pain is a common complaint in pregnant women. The added strain caused by your baby bump can have a negative impact on your quality of life.

It's estimated that 50 percent of women will suffer from lower back pain due to pregnancy. Of those women, one-third will experience severe pain (13).

Doing low-impact weight training or stretching exercises such as yoga can significantly help lessen your pain (1).

#9. Regular exercise can prevent pregnancy complications such as gestational diabetes

If untreated, gestational diabetes can deliver excessive sugar to your baby’s bloodstream, which can cause potentially serious complications for both you and your unborn child (12).

Doing regular exercise during your pregnancy can help prevent this (11).

#10. Pregnant women who exercise have improved circulation and blood flow

You can increase your circulation and blood flow by doing consistent exercise (14).

This will allow your baby to receive nutrients it needs more efficiently. Better circulation also helps prevent constipation, varicose veins, and leg cramps.

#11. Women who exercise often will feel less pain from symptoms of pregnancy

By strengthening your muscles, you are essentially giving your body the ability to cope with aches and pains associated with being pregnant (17).

To relieve back pain, try exercises that involve stretching such as yoga. If you are suffering from abdominal pain, try swimming.

#12. You'll notice less swelling of your legs and ankles once you start exercising

Swelling of the legs is common in pregnant women, but increasing your circulation will help calm this swelling. Walking helps increase this circulation by pushing excess fluid in your legs through blood valves and back to the heart (18).

Check out this YouTube video for some great ways to start incorporating exercise into your pregnancy.

Emotional Benefits of Exercising While Pregnant

#13. Light to moderate exercise can give you a better self-image

A lot of women struggle with the changes to their body goes through while they're pregnant, but exercise can help you feel more comfortable by making you feel more in control (14).

#14. Regular exercise can help curb mood swings

Exercise releases endorphins that trigger a positive feeling in the body, making you feel good (9).

Start with 10 minutes of light exercise a day and add more based on how you feel, both physically and mentally.

#15. Doing daily exercises will help boost your energy levels

After exercising, you will begin to feel more motivated to do other activities as well, improving your mood.Staying active also keeps you from becoming restless and anxious (16, 17).

#16. Exercise can give you an overwhelming sense of accomplishment while pregnant

The things you can do while you're pregnant are sometimes limited, but exercising during pregnancy doesn’t have to be one of those things.

Enjoy the satisfaction of completing a task such as a yoga class or a morning jog.

#17. Light exercise throughout the day can help combat fatigue and give you a better night’s rest

Even if you never exercised previous to your pregnancy, you may want to consider taking a short walk or a relaxing swim on a semi-regular basis—this can help you fight fatigue and get a better night's sleep (4).

#18. You'll learn proper breathing techniques that can help during your delivery

Exercises such as yoga can help you learn the breathing rhythms that are essential in keeping you calm and focused while giving birth (6).

#19. You'll feel better about going into childbirth

First-time mothers may question their ability to give birth, but when you exercise, you are setting yourself up for success.

Childbirth will be easier for you when your body is prepared. This knowledge will give you confidence and relieve some stress you may be feeling.

#20. Exercising during pregnancy can take your mind off of things

Being pregnant can definitely be stressful, but taking the time to exercise will give you the much needed relief to clear your head of all the what ifs.

Exercising Benefits for Both You and Baby

#21. Regular exercise can increase your baby’s brain function

Studies have indicated that babies of mice who exercised daily were less prone to neurodegeneration, which are changes in the brain that can lead to Alzheimer’s disease (11).

#22. Expectant mothers who exercise tend to keep up the habit after their babies are born

If you're still exercising after you've given birth, you'll have a lot more energy to be active with your little one once they arrive.

#23. Studies show that mothers who exercise produce children that are leaner than mothers who don’t

And even though the baby is thinner, its organ size and head circumference remain the same healthy standard doctors look for when delivering children (17).

#24. Baby will be less likely to incur complications such as cerebral palsy

Exercising during pregnancy increases the blood flow to your child. And without a good flow, your baby could be at risk for oxygen deprivation from birth (21).

#25. Babies of mothers who exercise regularly are more likely to have a healthier heart

A 2014 study showed that infants born to mothers who participated in regular exercise were more likely to have a healthy fetal heart rate variability (13) (15).

#26. You're less inclined to have an overweight child

Babies who are born with excess fat are more likely to be overweight throughout their early childhood (19), and babies born 20% or more over the recommended weight are at risk of becoming obese adults.

#27. You're more likely to carry your baby to full term

Exercising during your pregnancy can help prevent a premature birth, which can lead to many complications for baby, such as immature lungs, infections, inability to maintain body heat, and pneumonia (22).

#28. Babies born to mothers who exercise semi-regularly are less at risk for learning disabilities

Placental insufficiency can lead to a variety of learning issues, if not caught early on in your pregnancy (21).

Post-Delivery Benefits of Exercising During Pregnancy

#29. Exercise can help promote better sleeping habits

Did you know that exercising during your pregnancy can help you sleep better once baby comes along? (23). And as a new mother, you are going to need all the quality sleep you can get!

#30. Women who exercise during and after pregnancy are less likely to have postpartum depression

The endorphins released from exercise can help you feel relaxed (9). Moderate exercise has been prescribed for patients with mild to moderate depression (10).

Exercising as a social event can create a fun atmosphere that will boost your mood even further. Try exercising with a friend or a group.

#31. Exercise can make it easier to drop weight once you have your baby

Studies have shown that women who gain more than the recommended 25-35 pounds throughout their pregnancy will have a harder time losing that weight (14).

#32. Incorporating physical activity into your daily routine will ultimately give your child a positive example for years to come

Exercise at an early age can boost your child’s brain function (24).

#33. Abdominal workouts can help lead to a faster recovery

After the first trimester, stick to exercises that don’t require you to be on your back.

Some great abdominal exercises include standing pelvic tilts, seated belly tightening, along with any other core exercises you can complete seated (2).

#34. Regular exercise while pregnant will help you bounce back quicker from pregnancy

Completing the American College of Obstetricians guide of 20-30 minutes of exercise daily can assist in preparing you for bouncing back from your postpartum period (20).

#35. You'll be more likely to continue your exercise once you child is born

Starting healthy habits can keep you lean and strong through your lifetime giving you more memories with your child.

Final Thoughts

​Hopefully, this list of 35 benefits of exercising during pregnancy gave you the motivation you needed to start exercising today. Whether you decide to go on an afternoon walk, dance your heart out to your favorite tunes, or join a prenatal yoga class, both you and your baby will benefit greatly.

If you found this guide helpful, please share it with your family and friends. It may just give them the extra push they need to get off the sofa. Don’t forget to comment with your favorite ways to exercise while pregnant!

Sources

1 http://www.webmd.com/baby/features/exercise-during-pregnancy-myth-vs-fact#1
2 http://www.webmd.com/baby/features/exercise-during-pregnancy-myth-vs-fact#2
3 http://www.webmd.com/baby/guide/normal-labor-and-delivery-process#1
4 http://www.webmd.com/baby/features/exercise-during-pregnancy-myth-vs-fact#3
5 http://www.babycenter.com/0_running-during-pregnancy_7877.bc
6 http://www.healthline.com/health/pregnancy/first-trimester-exercise-fitness
7 http://www.fitpregnancy.com/pregnancy/pregnancy-health/5-ways-pregnancy-affects-your-balance
8 http://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy/art-20046098
9 http://www.parents.com/pregnancy/my-body/fitness/exercise-during-pregnancy/
10 http://www.webmd.com/depression/guide/exercise-depression
11 http://www.whattoexpect.com/pregnancy/exercise-benefits
12 http://www.whattoexpect.com/pregnancy/gestational-diabetes/
13 http://www.ncbi.nlm.nih.gov/pubmed/24287100
14 http://americanpregnancy.org/pregnancy-health/effects-of-exercise-on-pregnancy/
15 http://www.livescience.com/13628-exercise-pregnancy-baby-heart-benefits-cardiovascular-disease.html
16 http://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-and-exercise/art-20046896
17 http://www.babycenter.com/0_eight-great-benefits-of-pregnancy-exercise_7864.bc
18 http://www.livestrong.com/article/370099-exercises-to-reduce-leg-swelling/
19 http://www.webmd.com/parenting/baby/news/20051013/do-bigger-babies-become-fatter-adults#1
20 http://www.babycenter.com/0_the-best-kinds-of-exercise-for-pregnancy_7880.bc
21 http://www.healthline.com/health/placental-insufficiency
22 http://americanpregnancy.org/labor-and-birth/premature-birth-complications/
23 http://www.mayoclinic.org/healthy-lifestyle/labor-and-delivery/in-depth/exercise-after-pregnancy/art-20044596
24 http://www.webmd.com/parenting/raising-fit-kids/move/kid-brain-exercise