Power Crunch gets expert feedback on a different workout routine every week. This is the first instalment in a four-part series focusing on candidates in the federal election. This week, Justin Trudeau shares his exercise regimen.
When it comes to exercise, Justin Trudeau subscribes to the "go hard or go home" philosophy. On top of his weekly workouts, the 36-year-old thinks nothing of climbing a mountain with his son, Xavier, on his back, or jumping into a river for some whitewater canoeing.
MY GOALS
"All I care about is that I'm pushing hard, that I'm pushing myself further and trying to get faster."
MY WORKOUT
An eight-kilometre run two or three times a week.
A boxing workout two or three times a week consisting of five to 10 minutes each of jump rope, shadow boxing, pad work and heavy bag work. Mr. Trudeau also does some light sparring (although his wife, Sophie, has told him the first time he comes home with a broken nose will be the last time he boxes).
A stretching session after his run and boxing workout.
A couple of sets each of 10 push-ups and sit-ups in the morning.
MY LIFESTYLE
"At home, because we have a baby who's 10 months [old] and now very interested in eating whatever is on Mummy and Daddy's plate, we're cooking very organic. We always buy locally. We're trying to eat as healthy as possible and the rhythm is off for me [because of the election campaign] but what I'm eating is still fairly healthy. ...
"Every now and then when I'm stressed or when I've got a particularly heavy day, I'll stay up and read and go over my papers and my schedules and catch up on some things until midnight, but not overly regularly. I am trying to take care of sleep. I mean, for me, a life in politics and even during a campaign - you have to take a long-term view. You can't burn yourself out."
MY MOTIVATION
"It's really important for me that I keep a baseline of fitness that allows me to sporadically push my body to its absolute limits. I'm finding that ... my bounce-back time is not as good as it used to be, so I do have to make sure that I am exercising fairly regularly. I've never had trouble with weight or energy levels, but that's probably because I lead a very active lifestyle."
MY WORKOUT ANTHEM
"When I run, sometimes I do listen to my iPod. But recently I've been going without my iPod just to allow myself to think and to run over the lines of the day that I have to get out there, and the key messages on political issues."
MY CHALLENGES
"I think the big challenge for me right now is not on the physical activity side because the amount of door-to-door that I'm doing keeps me going up and down stairs non-stop. The physical activity is fine. The tough thing for me is eating regularly. I'm someone - and Sophie's always criticizing me for this - who'll skip a meal and not even think about it. When I'm busy, when I'm focused, when I'm in work mode, I just go straight through. So a lot of times it's just passing through the campaign office and grabbing some of the food that we have there, or heating up leftovers of whatever Sophie had for dinner when I get home at 10 o'clock after campaigning."
THE CRITIQUE
GO HARD BUT GO STRONG
Fitness director Blair Larsen of the Adelaide Club knows all about pushing his body to the limit. He has competed in three gruelling Ironman competitions. But Mr. Larsen says that while Mr. Trudeau's Type A personality may be helpful in politics, his "all out" approach to exercise could lead to injury down the road, especially since his workouts come up short on building muscle strength. Mr. Larsen suggests expanding his sets of sit-ups and push-ups to include exercises that target the rest of the body. "Strength doesn't necessarily mean resistance training," he explains. "It could be Pilates, it could be yoga - anything that develops the body as a whole."
HAVE HEALTHY FOOD ON HAND
When we're hungry, we tend to grab whatever's around. The physical and mental demands of door-to-door campaigning require a steady stream of carbohydrates to fuel the brain and heart. Even though Mr. Trudeau is trying to make good dietary choices, it would be helpful to have healthy snacks like raisins, dried apricots and trail mix on hand. "If he's prepared - which I would like to think he is, being a potential leader in our country - he would have someone ready for him with simple portable foods," Mr. Larsen says. Another bonus: Eating regularly will help Mr. Trudeau avoid low blood sugar, a condition that can lead to feeling unfocused - not good for someone in the public eye.
WHAT WORKS FOR JUSTIN
Mr. Trudeau has made exercise part of his lifestyle, which explains why he can get away with having less-structured fitness goals. But Mr. Larsen cautions that for most people, this approach leads to failure. He advises those getting started to develop a clear plan with goals that can be accomplished daily. "The takeaway message here is it works for him, but it might not work for you."
