Archive for the 'Exercise' Category
It’s hard to keep yourself on track during the holiday season. Not only are our schedules busy with all the social events and holiday shopping, but the kids are often off school for a 2 week period! Also, it’s easy to overindulge at family dinners and cocktail parties but below are some tips to help you during this busy time.
- Before a holiday party, make sure to eat something nutritious before the big event. This way you won’t be starving when you get there and fill up on low nutrient, high fat appetizers or sugary desserts.
- Drink a lot of water throughout the day and especially at cocktail parties. Moderate how much alcohol you are going to drink by balancing each cocktail with a glass of water. This way you won’t end up consuming hundreds of calories in liquids and you’ll feel much better the next day! Read the rest of this entry »
It’s that wonderful time of the year again where we are either buy gifts from our families wish list or making our own.
So what better way to kick start the new year than with fitness and health! Who needs to sign up for a gym membership when you can have a gym in the comfort of your own home? It won’t take up much space if you don’t want it to as very little equipment is needed to have everything you will every want or need. And remember; our own body weight is always free!
So keeping this in mind, below are a few “gyms” I have put together to get better idea of what kind of exercise environment you want to start building for you and your family.
The Starter Kit ($30)
This is great little kit for someone (or yourself ) who is looking to get started with fitness. It’s low cost and you can still get a full body workout. When someone is first starting I strongly recommend using their own body weight but also using the exercise band for an extra challenge.
Cardio Fun ($150)
Who says you need a treadmill in order to get your cardio pumping in the winter months? Using both of these pieces of equipment will not only get your heart racing but will also play a great role in stimulating the nervous system.
Stability and Balance ($150)
If you are looking for a little bit of a challenge or even recovering from an injury you will want to challenge your proprioception (the ability to sense the position, orientation and movement of the body and its parts). You will be able to challenge the upper, core and lower body parts testing your balance and co-ordination. It can make for a very fun and interesting workout!
All in One ($180)
This wonderful piece of equipment is so versatile. You will be able to do full body workouts by simple using your body weight at different angles and playing with gravity. One of the other major benefits with the TRX is that is small, light and completely portable. If you want to take it to the park, use it in your home (with the door anchor), or even bring it with you on a vacation it’s a must for someone constantly on the go and one of my personal favourites.
Everything you will ever need ( $350-$450)
It may seem expensive but it will cost you less than going to the gym every month for a year and that’s excluding personal training! Plus you will own all the equipment and your entire family can get use out of it!
***NOTE: All package prices are an estimated cost.
So there you have it and if you know anything about us, you know our mantra; No excuses!
It looks like we’ve now got you covered.
Alycia Spadafora is an elite athlete that graduated from the Fitness and Lifestyle Management Program at George Brown College. She is also a Certified Personal Trainer (CSEP) and a Pre and Post Natal Fitness Specialist with extensive experience working from athletes to post surgical patients and children. You can read more about Alycia here.
Pilates is a form of exercise that was created by Joseph Pilates in the early 1900′s. Pilates believed that life-style, bad posture and inefficient breathing contributed to poor health, so he created a series of exercises to: teach awareness of breath and of alignment of the spine, and strengthen the deep torso and abdominal muscles. Pilates called this method “Contrology”, today we know it as Pilates.
Pilates is a great compliment to any exercise program or as a stand-alone fitness regime. The first and most important principle of Pilates is breathing. Breath is the essence of life and yet so many people breathe inefficiently. We run around all day stressed out at work, preparing meals for the family, taking kids to piano lessons or soccer or ballet. Just grabbing 5 minutes a day by yourself to focus on breath would be beneficial. Read the rest of this entry »
It’s something a personal trainer hears (and see’s) time and time again. A person who complains about the endless times they have joined a gym, started an exercise program just to hit a wall a few months down the road.
Hitting a wall is exactly what it feels like when you hit a plateau; the edge or the point of no return when you have created a disciplined routine and schedule that you do time and time again but the scale stops moving the the changes….well, what changes?
So it’s no surprise that people become frustrated and quit because the road to fitness seems so much farther away than it did when they first started. I mean when you go from not moving to moving, of course you are going to see some changes. But guess what….if you want to continue to change, your program and mindset has to change too.
Plateaus are the leading cause of “drop outs” and why the gyms are half empty 3 months into the new year. If you stop seeing results, then you stop becoming motivated. No motivation = no success.
It’s quite easy.
So here are the 3 biggest causes of plateaus when it comes to fitness goals. Take note so you don’t follow suit. Read the rest of this entry »
Why do we need to do strength training? Why not to do only cardio and eat right? A lot of women are scared to strength train because they think it will make them bulky and make them look like men. This is one of the biggest misconceptions out there and continues to deter women from the weight room. Strength training is important for an overall fitness program. If you want to reduce body fat, increase muscle mass and burn calories more efficiently than strength training is for you!
Lets talk specifically about strength training for moms. Why is it so important?
Women often neglect the upper body workout, but we are born with less upper body muscles than men and we need them for not only lifting the children but toting laundry, hauling groceries and hefting garbage.
Back problems are among the most common ailments and many problems start during pregnancy. A lot of back injuries result from misuse of the back when other muscle groups should be doing the work, therefore moms should strengthen the muscles that support the back.
Another area that is very important to strengthen are the abdominals. Every woman who has given birth is anxious to get her tummy back into shape. But having a flat stomach for looking better in a bikini should not be the only reason. To strengthen the core will help to strengthen the lower back. It will help to prevent the abdominal muscle separation and prolapse of internal organs. Read the rest of this entry »
Do you ever wish you had more hours in the day? I certainly do! What would you do with the extra time if you had it? When I speak with my clients about the greatest obstacle when adopting a regular exercise routine they always talk about lack of time. We are busier than ever with constant demands on our time from work, children, families, friends etc.
Whether you have just given birth or have several children, it may seem next to impossible to find the time and the energy for exercise. But we all know how important it is. I find that the clients who are the most successful in adopting an exercise program that lasts are those who manage to integrate it with their families. Try to think active living instead of exercise. There are so many things you can do. Read the rest of this entry »
This question often arises with my postpartum clients and it’s no wonder. Once you’ve had a baby, you want to know the real “secret” to how you can regain your figure, build strength and get-er done as soon as possible!
But the answer to this question isn’t always what moms want to hear.
The start, we need to re evaluate the current situation. As many of you know, your body has completely changed now that you have had your baby. With that being said, the machine has changed so if the machine is different, so will your exercise regime.
Below are the steps I take with my clients to see the best results: Read the rest of this entry »
There are plenty of exercises that are safe, effective, targeted to strengthening imbalances, and supportive of the pregnant condition. Prenatal exercise is a tremendous investment in the health and well being of both mom and baby. Knowing the best exercises for pregnancy is the challenge, so use this as a guide.
It is imperative to follow general prenatal fitness guidelines, and to have a Parmed-X for pregnancy signed by your primary prenatal caregiver.
Prenatal (General Trimester Guidelines)
● If you were previously active you can work at moderate intensity 30 minutes/day or more.
● Stay well hydrated and don’t become fatigued or overheated. The baby is susceptible to heat and you’re more likely to be fatigued.
● Consume an additional 300 calories per 30 minutes of exercise.
● Cardio 3-5x/week 30:00
● Strength 2-4x week 30:00
● Stretch Daily
Read the rest of this entry »