Exercise - Lose, Move, Improve
Tips for Cardio Machines
March 4, 2023
Whether you're headed to the health club, condominium gym, or using in-home equipment, here are some tips for using cardio machines safely and effectively:
Treadmills
-start with feet on either side of the treadmill.
-wear safety clip if it's provided. This will stop the treadmill if you fall off.
-let go of the handrails once you're familiar enough (you'll burn more calories this way).
-look straight ahead, think of carrying a basket of eggs on your head.
Stationary Bicycles
-recumbent bikes (bikes with backing) are more supportive for those with back issues.
-adjust the bike so that your leg is almost straight at the lowest pedal position.
-press from the ball of your foot and through your heel as you pump downward on the pedal.
-no upper body movement (unless it includes moveable handles). If you're pressing on the handle bars with your arms, you're not doing it properly! The stationary bike is mainly a cardiovascular exercise involving the legs.
-with moveable handles (see photo): get comfortable with the legs before adding in the arms.
Cross-Country Machines
-lift your heel at the end of the stride rather than keeping it on the ski the whole time to avoid placing too much stress on your ankle and knees.
-once again, get a handle of the legs before adding the arms.
-vary the length of your strides: short, quick step, and full strides.
Rowing Machines
-don't forget to push off with your legs.
-lean the body back 45 degrees.
-pull the handle in a smooth, continuous stroke; don't stop at the top or bottom of your stroke.
.
Cardio Machine Boredom
Sept. 9, 2020
Yep, the often-feared "dreadmill," elliptical machine, or stationary bike. Many times it feels like you've done 30-minutes when only 3 minutes have passed! Yet they do strengthen the heart and they are a staple of every gym. Here's how you can kill cardio machine boredom:
1. Watch TV or listen to music - some gyms offer this convenient service where you can bring your own earphones and then plug into a TV or radio channel of choice. Some cardio machines now have built-in TV/computer screens for you to follow tours.
2. Mix it up - don't just do your treadmill for 40 minutes straight. Follow a 3-minute interval with a 3-minute toning interval. Alternate the cardio and strength, or cardio and stretch.
3. Take a class - There's a reason why spinning classes still garner plenty of interest. They offer variety, music, motivation, and social interaction.
4. Don't just go flat - follow HITT (high intensity interval training) where you go for spurts of intense cardio with short spurts of rest. Also, try a new hill or terrain program on your cardio machine.
OR
You can forget cardio machines altogether and join an aerobics class, or go for some cardio outside. Just remember to get into at least a light sweat and challenge your breathing!
Don't Feel Like Exercising after Christmas Holiday?
Jan. 7, 2020
Okay, so here are 3 quick tips to help you get going:
1. Start with something you feel like -- So if you don't feel like weights, how about a Zumba class or a brisk walk with your dog?
2. Just "start again" -- it doesn't matter what you plan to do, just strap on your shoes and get out to your gym or rec center. Once you've made the effort, you'll stick it out.
3. It doesn't have to be for long -- just the thought of exercising a whole hour or more can seem daunting. Can you commit to a 20-minute weight training circuit or even 20 minutes on the elliptical?
Is it practical?
Dec. 10, 2019
I was speaking to a client today who wanted to incorporate more walking into her program. I ask her if this was realistic considering the amount of snow and cold that we get in our part of the world. But, to be honest, it's not a goal she'd stick to - especially at -30 celsius with windchill. I mentioned this, and she decided that it was best to do swimming indoors during winter. I said, "Yes, this is a better goal."
If you want to not simply have a goal, but to accomplish it, it's important to ask yourself, "Is this practical?" Is exercising 5x/wk an hour each day a goal you know you'll stick to? (Oh, and that hour excludes travel and shower time.) If the answer is no, make your goal more realistic. For example, make it a 1/2 hour workout 3x/wk, and then factor in travel and shower time. You're more likely to stick to and accomplish this goal!
Leaky Gut Tips
Aug. 30, 2019
How do you know if you have it?
-Tummy won't go away in spite of regular exercise and healthy eating
-you've been on plenty of antibiotics
-gas/ bloating
-multiple food sensitivities
Recommended Exercise
Stressful exercise will worsen leaky gut. The best type of exercise is gentle and does not trigger stress hormones, so you're looking at full body stretching and weight-training with plenty of rest in between.
Dietary Protocol
Leaky gut is best treated with a paleo-style diet, whether vegan or omnivore, so no soy, grains, or sugars of any sort. Focus on protein, digestible beans (navy, long green beans), nuts and seeds, vegetables, and a moderate amount of fruit.
Considerations
You may have a candida or parasites issue that requires additional supplementation. Speak to a holistic practitioner about further treatment.
Minimum Effective Dose
April, 22 2019
Have you heard of The 4-Hour Body by Tim Ferriss? I haven't read the book, but understand the basic concept: do just enough exercise to stimulate muscles and get the most bang for your buck. Essentially, go for quality over quantity. Anything beyond your minimum effective dose contributes to decline.
I agree with this concept to some extent, as I work and workout better in short spurts myself. The last thing I want to do at the end (or beginning) of a long work day is a huge, long exercise routine. So, the idea that you can do total body workouts in just 15 minutes 2-4x/week is fantastic for
-busy people
-those who hate exercise
-those who work better in shorts spurts
-someone undergoing a medical challenge
However, from a holistic perspective, I still recommend mixing up shorter workouts with longer ones. Why? Because exercise isn't simply about hitting muscles with maximum intensity. You need to work endurance and stamina (this goes back to exercise science, regarding anaerobic and aerobic systems, strength vs. endurance, etc). In addition, sometimes you want to slow down, stretch your muscles, and take in fresh air and scenery, especially outdoors. It's only when you slow down that exercise becomes completely beneficial because then, it's for you mind, body, and spirit too! Note: Anything that's for mind and spirit may also give your immune system a boost.
Staying Indepedent, Part 1--Strength-Training
Jan. 7, 2020
Recently, there has been a spotlight on long-term care facilities. They're not bad places if they're properly-run, but this isn't always the case. They happen to be quite expensive too. So this begs the question: what can you do to stay out of a long-term care facility for as long as possible?
Note: I am not judging anyone who had no option but to put a loved one in a facility, I am speaking more on an individual basis, and what you can do to stay as healthy as possible.
Strength-training - It's no secret that as we age we lose muscle. If you're looking to stay functional, keep moving those bones, muscles, and joints!
The best functional exercises include push-ups, lunges, squats, rows, and core exercises such as plank. Aim to incorporate a full-body strength-training program at least 2x/wk. There are also classes that you can take at your local facility (once doors re-open again), or look towards getting a program design by a qualified trainer. For now, YouTube and Google are your best resources for free program instruction.
Don't Feel Like Exercising after Christmas Holiday?
Jan. 7, 2020
Okay, so here are 3 quick tips to help you get going:
1. Start with something you feel like -- So if you don't feel like weights, how about a Zumba class or a brisk walk with your dog?
2. Just "start again" -- it doesn't matter what you plan to do, just strap on your shoes and get out to your gym or rec center. Once you've made the effort, you'll stick it out.
3. It doesn't have to be for long -- just the thought of exercising a whole hour or more can seem daunting. Can you commit to a 20-minute weight training circuit or even 20 minutes on the elliptical?
Is it practical?
Dec. 10, 2019
I was speaking to a client today who wanted to incorporate more walking into her program. I ask her if this was realistic considering the amount of snow and cold that we get in our part of the world. But, to be honest, it's not a goal she'd stick to - especially at -30 celsius with windchill. I mentioned this, and she decided that it was best to do swimming indoors during winter. I said, "Yes, this is a better goal."
If you want to not simply have a goal, but to accomplish it, it's important to ask yourself, "Is this practical?" Is exercising 5x/wk an hour each day a goal you know you'll stick to? (Oh, and that hour excludes travel and shower time.) If the answer is no, make your goal more realistic. For example, make it a 1/2 hour workout 3x/wk, and then factor in travel and shower time. You're more likely to stick to and accomplish this goal!
Leaky Gut Tips
Aug. 30, 2019
How do you know if you have it?
-Tummy won't go away in spite of regular exercise and healthy eating
-you've been on plenty of antibiotics
-gas/ bloating
-multiple food sensitivities
Recommended Exercise
Stressful exercise will worsen leaky gut. The best type of exercise is gentle and does not trigger stress hormones, so you're looking at full body stretching and weight-training with plenty of rest in between.
Dietary Protocol
Leaky gut is best treated with a paleo-style diet, whether vegan or omnivore, so no soy, grains, or sugars of any sort. Focus on protein, digestible beans (navy, long green beans), nuts and seeds, vegetables, and a moderate amount of fruit.
Considerations
You may have a candida or parasites issue that requires additional supplementation. Speak to a holistic practitioner about further treatment.
Minimum Effective Dose
April, 22 2019
Have you heard of The 4-Hour Body by Tim Ferriss? I haven't read the book, but understand the basic concept: do just enough exercise to stimulate muscles and get the most bang for your buck. Essentially, go for quality over quantity. Anything beyond your minimum effective dose contributes to decline.
I agree with this concept to some extent, as I work and workout better in short spurts myself. The last thing I want to do at the end (or beginning) of a long work day is a huge, long exercise routine. So, the idea that you can do total body workouts in just 15 minutes 2-4x/week is fantastic for
-busy people
-those who hate exercise
-those who work better in shorts spurts
-someone undergoing a medical challenge
However, from a holistic perspective, I still recommend mixing up shorter workouts with longer ones. Why? Because exercise isn't simply about hitting muscles with maximum intensity. You need to work endurance and stamina (this goes back to exercise science, regarding anaerobic and aerobic systems, strength vs. endurance, etc). In addition, sometimes you want to slow down, stretch your muscles, and take in fresh air and scenery, especially outdoors. It's only when you slow down that exercise becomes completely beneficial because then, it's for you mind, body, and spirit too! Note: Anything that's for mind and spirit may also give your immune system a boost.
Don't Feel Like Exercising after Christmas Holiday?
Jan. 7, 2020
Okay, so here are 3 quick tips to help you get going:
1. Start with something you feel like -- So if you don't feel like weights, how about a Zumba class or a brisk walk with your dog?
2. Just "start again" -- it doesn't matter what you plan to do, just strap on your shoes and get out to your gym or rec center. Once you've made the effort, you'll stick it out.
3. It doesn't have to be for long -- just the thought of exercising a whole hour or more can seem daunting. Can you commit to a 20-minute weight training circuit or even 20 minutes on the elliptical?
Is it practical?
Dec. 10, 2019
I was speaking to a client today who wanted to incorporate more walking into her program. I ask her if this was realistic considering the amount of snow and cold that we get in our part of the world. But, to be honest, it's not a goal she'd stick to - especially at -30 celsius with windchill. I mentioned this, and she decided that it was best to do swimming indoors during winter. I said, "Yes, this is a better goal."
If you want to not simply have a goal, but to accomplish it, it's important to ask yourself, "Is this practical?" Is exercising 5x/wk an hour each day a goal you know you'll stick to? (Oh, and that hour excludes travel and shower time.) If the answer is no, make your goal more realistic. For example, make it a 1/2 hour workout 3x/wk, and then factor in travel and shower time. You're more likely to stick to and accomplish this goal!
Leaky Gut Tips
Aug. 30, 2019
How do you know if you have it?
-Tummy won't go away in spite of regular exercise and healthy eating
-you've been on plenty of antibiotics
-gas/ bloating
-multiple food sensitivities
Recommended Exercise
Stressful exercise will worsen leaky gut. The best type of exercise is gentle and does not trigger stress hormones, so you're looking at full body stretching and weight-training with plenty of rest in between.
Dietary Protocol
Leaky gut is best treated with a paleo-style diet, whether vegan or omnivore, so no soy, grains, or sugars of any sort. Focus on protein, digestible beans (navy, long green beans), nuts and seeds, vegetables, and a moderate amount of fruit.
Considerations
You may have a candida or parasites issue that requires additional supplementation. Speak to a holistic practitioner about further treatment.
Minimum Effective Dose
April, 22 2019
Have you heard of The 4-Hour Body by Tim Ferriss? I haven't read the book, but understand the basic concept: do just enough exercise to stimulate muscles and get the most bang for your buck. Essentially, go for quality over quantity. Anything beyond your minimum effective dose contributes to decline.
I agree with this concept to some extent, as I work and workout better in short spurts myself. The last thing I want to do at the end (or beginning) of a long work day is a huge, long exercise routine. So, the idea that you can do total body workouts in just 15 minutes 2-4x/week is fantastic for
-busy people
-those who hate exercise
-those who work better in shorts spurts
-someone undergoing a medical challenge
However, from a holistic perspective, I still recommend mixing up shorter workouts with longer ones. Why? Because exercise isn't simply about hitting muscles with maximum intensity. You need to work endurance and stamina (this goes back to exercise science, regarding anaerobic and aerobic systems, strength vs. endurance, etc). In addition, sometimes you want to slow down, stretch your muscles, and take in fresh air and scenery, especially outdoors. It's only when you slow down that exercise becomes completely beneficial because then, it's for you mind, body, and spirit too! Note: Anything that's for mind and spirit may also give your immune system a boost.
Myth: You Get Results Overnight
Jun. 3, 2019
Myth #1 - You can get results overnight
Or in 3 months . . . or lose belly bloat in 9 days . . . we're bombarded with getting results quick, and indeed there are a plethora of success stories. Yet, how many of these stories last? Suffering can be done if it's short-lived, but how about the long-term? Results rarely last on shows like 'The Biggest Loser.' The show is about extreme diet and extreme exercise, whereas the after-show weight gain is almost inevitable.
The truth is long-term weight loss is a journey full of peaks and valleys. Sometimes you'll learn something new about yourself, sometimes you'll fall off the wagon, sometimes you'll triumph. Establishing healthy habits requires a lot of trial and error.
So next time you see impressive before and after photos of people who now look completely transformed after only 3 months, keep in mind reaching their goal for them is now only the beginning. They have the rest of their lives to keep up their results.
Minimum Effective Dose
April, 22 2019
Have you heard of The 4-Hour Body by Tim Ferriss? I haven't read the book, but understand the basic concept: do just enough exercise to stimulate muscles and get the most bang for your buck. Essentially, go for quality over quantity. Anything beyond your minimum effective dose contributes to decline.
I agree with this concept to some extent, as I work and workout better in short spurts myself. The last thing I want to do at the end (or beginning) of a long work day is a huge, long exercise routine. So, the idea that you can do total body workouts in just 15 minutes 2-4x/week is fantastic for
-busy people
-those who hate exercise
-those who work better in shorts spurts
-someone undergoing a medical challenge
However, from a holistic perspective, I still recommend mixing up shorter workouts with longer ones. Why? Because exercise isn't simply about hitting muscles with maximum intensity. You need to work endurance and stamina (this goes back to exercise science, regarding anaerobic and aerobic systems, strength vs. endurance, etc). In addition, sometimes you want to slow down, stretch your muscles, and take in fresh air and scenery, especially outdoors. It's only when you slow down that exercise becomes completely beneficial because then, it's for you mind, body, and spirit too! Note: Anything that's for mind and spirit may also give your immune system a boost.
The Gap Between Knowledge and Application
Sept. 3, 2018
Janette knew that her bone density scans had improved after getting her test results back from her M.D. Although she knew what she wanted to do, she had a hard time booking more sessions with her trainer.
If this is you, i.e. you know why exercise is good for you, but you have trouble doing it, do some soul-searching. Why am I not applying this knowledge?
Potential blockages:
Is it because sessions are too expensive?
Is it because you really hate exercise?
Taking the two above examples, you'll need to find solutions for your blockages. If sessions are two expensive, maybe look into small group training. If you hate exercise, find something you love.
It's important to identify the problem, and then seek a solution.
Toning Tip--Don't Want to Bulk Certain Parts?
Oct 24, 2017
What if it's a body part you want to tone but don't want to bulk or add size? Let's say you're genetically prone to wider shoulders, but don't want to broaden them, what do you do?
Keep the weights light and the reps high.
So let's say it's shoulder exercise you would normally do 12 reps with 10lbs,try 16 reps with 3 lbs. instead. Similarly if you tend to get bigger legs, try only bodyweighted exercises at a higher rep range.
Stay Fit This Summer
July 21, 2017
Stay Fit This Summer
I know with cottages, vacations,and time off work, it's sometimes easy to let our workout routines slide. Here are some tips on staying fit his summer:
1. Switch it up--If you were always an indoor gym person, summer is a great time to try something new. Canoeing, hiking, volleyball, and rollerblading are great ways to switch up your summer but stay in tune with the season.
2. Do 1/3 for maintenance---If you were weight training 3x/week, you can do 1x/week for maintenance. The same goes for cardio and stretch workouts.
3. Seek out gyms, workout rooms, classes or parks--Whether you're in a new location or on a cruise ship, look for alternative spaces to keep up your workout.
4. It's okay to take a break--if you were very active during the year, summertime is a good way to take a rest. Pick a week or two that coincides with your vacation. Do some gentle exercise such as walking or stretching as your active summertime recovery.
Did You Hate Gym Class?
June 19, 2017
I had a conversation with Maggie Zaitlin, director and founder of the Canadian Fitness Education Services (CFES), which is a quality certifying body for fitness professionals. She was convinced that most adults have issues because of past bad experiences with a gym class or teacher.
I can second that. It is ironic that my full-time profession now is fitness, but I hated gym class myself. I wasn’t a sporty-type person and I was afraid of the ball. Furthermore, I lacked the self-confidence to do anything with a basketball if a team-mate passed it to me. I suffered chronic self-consciousness from my lack of athletic performance. I failed grade five phys. ed. because I hated volleyball and that’s all we ever did.
You could probably relate to my bad phys. ed. experiences. Do you associate exercise with
endless laps around the schoolyard?
being picked last for a team?
suffering from sweat and burning sensations in your side?
Maybe you, like many adults, have a horror story to tell. Nevertheless, this subconscious guck may prevent you from sticking to a consistent exercise program.
So, let’s dispel some myths and talk about realities:
1. Exercise is painful. Yes, you’ve got to get into your aerobic zone and you need adequate resistance for weight workouts, but it doesn’t always have to feel like death.
Reality: In fact, as a holistic practitioner, I’m not a firm believer in near-to-death experiences when it comes to exercise. It’s very depleting to your body and can throw off your hormonal balance. You’re best finding a moderate starting point and gradually increasing your time, weight, or distance.
2.If you hate phys. ed, you probably hate exercise. This is true for many. It’s easy to have nightmares (“Oh no, it’s the beep test tomorrow” ). I personally would sweat before the actual class because I always dreaded doing something I hated.
Reality: There’s more to life than 100 crunches, push-ups, and even team sports. If you conduct a google search in your area, you’ll find a variety of exercise classes and programs—everything from circuit training to pole walking. Maybe you’re better off with individual activities like brisk walking or weight-lifting in your basement. They key is finding something you enjoy and being consistent with it.
3.If you weren’t athletic before, you’ll never be athletic. If you fumbled the ball, tripped over yourself, or scored poorly on physical activity assessments, you’re doomed to failure—or are you?
Reality: Biking, running, or lifting weights are acquired skills. They improve over time. Get going, use proper load and technique, and you too will see improvement.
4.Exercise is too competitive. In phys. ed., it was all about scores, awards, and winning games. You just weren’t that in it to begin with.
Reality: Attend any exercise class and nobody really cares about what you’re doing because people are too concerned with themselves. Also, you may find the gym atmosphere intimidating, so once again, look for a less self-conscious-inducing environment and join a community center or exercise on your own.
5.Your gym teacher was fat, ugly, and mean. (Laugh) Maybe this was entirely true, so I’m not doubting you.
Reality: Your current exercise routine has nothing to do with your gym teacher. Stop letting him or her influence what you will or won’t do with your body.
My takeaway conclusion -- Don’t let your past dictate your future. You know exercise is good for you. Just exercise!
A 3-Step Simple Weightloss Plan
April 21, 2017
Step 1 - Cut out all sugar - read labels and avoid any products with sugar in it. Sugar adds unnecessary calories, feeds your cravings, and overall, is bad for health. Do you feel that most foods contain sugar? Stop buying products and start eating real food like apples and pure tomato sauce!
Step 2- Avoid processed foods - Aside from their low nutrient content, they excite your tastebuds with extra msg, fat, sugar, and sodium. You've eaten "food," but you've mostly fed fat cells instead of giving your muscles truly nutritious food.
Step 3- Sweat at least 30 minutes everyday - get into your fat-burning zone by engaging in walking, cycling, dancing, etc. This burns calories and boosts your metabolism.
Hate Cardio?
April 21, 2017
If you hate traditional forms of cardiovascular exercise such as running or cycling, did you know that circuit training where you perform one weight training exercise after another without breaks in between gets you sweating and your heart pumping? You will strengthen your muscles, save time, and kill boredom.
Make Exercise A Priority
April 21, 2017
Here's how to stop making excuses:
Avoid the all-or-nothing mentality - Either you go all out or do nothing at all; spend an hour working out or forget it altogether. Stop it! Even a 20-minute walk can help reduce stress and sustain your health.
Schedule it in - Simple. If you want to do it, you've got to put it in.
Remember your reasons - Aside from trying to lose weight and firm up, you may prevent yourself from a family history of heart disease and osteoporosis. Keep reminding yourself why you need to exercise.
Exercise
Lose, Move, and Improve
Cardio Machine Boredom
Sept. 9, 2020
Yep, the often-feared "dreadmill," elliptical machine, or stationary bike. Many times it feels like you've done 30-minutes when only 3 minutes have passed! Yet they do strengthen the heart and they are a staple of every gym. Here's how you can kill cardio machine boredom:
1. Watch TV or listen to music - some gyms offer this convenient service where you can bring your own earphones and then plug into a TV or radio channel of choice. Some cardio machines now have built-in TV/computer screens for you to follow tours.
2. Mix it up - don't just do your treadmill for 40 minutes straight. Follow a 3-minute interval with a 3-minute toning interval. Alternate the cardio and strength, or cardio and stretch.
3. Take a class - There's a reason why spinning classes still garner plenty of interest. They offer variety, music, motivation, and social interaction.
4. Don't just go flat - follow HITT (high intensity interval training) where you go for spurts of intense cardio with short spurts of rest. Also, try a new hill or terrain program on your cardio machine.
OR
You can forget cardio machines altogether and join an aerobics class, or go for some cardio outside. Just remember to get into at least a light sweat and challenge your breathing!
Don't Feel Like Exercising after Christmas Holiday?
Jan. 7, 2020
Okay, so here are 3 quick tips to help you get going:
1. Start with something you feel like -- So if you don't feel like weights, how about a Zumba class or a brisk walk with your dog?
2. Just "start again" -- it doesn't matter what you plan to do, just strap on your shoes and get out to your gym or rec center. Once you've made the effort, you'll stick it out.
3. It doesn't have to be for long -- just the thought of exercising a whole hour or more can seem daunting. Can you commit to a 20-minute weight training circuit or even 20 minutes on the elliptical?
Is it practical?
Dec. 10, 2019
I was speaking to a client today who wanted to incorporate more walking into her program. I ask her if this was realistic considering the amount of snow and cold that we get in our part of the world. But, to be honest, it's not a goal she'd stick to - especially at -30 celsius with windchill. I mentioned this, and she decided that it was best to do swimming indoors during winter. I said, "Yes, this is a better goal."
If you want to not simply have a goal, but to accomplish it, it's important to ask yourself, "Is this practical?" Is exercising 5x/wk an hour each day a goal you know you'll stick to? (Oh, and that hour excludes travel and shower time.) If the answer is no, make your goal more realistic. For example, make it a 1/2 hour workout 3x/wk, and then factor in travel and shower time. You're more likely to stick to and accomplish this goal!
Leaky Gut Tips
Aug. 30, 2019
How do you know if you have it?
-Tummy won't go away in spite of regular exercise and healthy eating
-you've been on plenty of antibiotics
-gas/ bloating
-multiple food sensitivities
Recommended Exercise
Stressful exercise will worsen leaky gut. The best type of exercise is gentle and does not trigger stress hormones, so you're looking at full body stretching and weight-training with plenty of rest in between.
Dietary Protocol
Leaky gut is best treated with a paleo-style diet, whether vegan or omnivore, so no soy, grains, or sugars of any sort. Focus on protein, digestible beans (navy, long green beans), nuts and seeds, vegetables, and a moderate amount of fruit.
Considerations
You may have a candida or parasites issue that requires additional supplementation. Speak to a holistic practitioner about further treatment.
Minimum Effective Dose
April, 22 2019
Have you heard of The 4-Hour Body by Tim Ferriss? I haven't read the book, but understand the basic concept: do just enough exercise to stimulate muscles and get the most bang for your buck. Essentially, go for quality over quantity. Anything beyond your minimum effective dose contributes to decline.
I agree with this concept to some extent, as I work and workout better in short spurts myself. The last thing I want to do at the end (or beginning) of a long work day is a huge, long exercise routine. So, the idea that you can do total body workouts in just 15 minutes 2-4x/week is fantastic for
-busy people
-those who hate exercise
-those who work better in shorts spurts
-someone undergoing a medical challenge
However, from a holistic perspective, I still recommend mixing up shorter workouts with longer ones. Why? Because exercise isn't simply about hitting muscles with maximum intensity. You need to work endurance and stamina (this goes back to exercise science, regarding anaerobic and aerobic systems, strength vs. endurance, etc). In addition, sometimes you want to slow down, stretch your muscles, and take in fresh air and scenery, especially outdoors. It's only when you slow down that exercise becomes completely beneficial because then, it's for you mind, body, and spirit too! Note: Anything that's for mind and spirit may also give your immune system a boost.
Staying Indepedent, Part 1--Strength-Training
Jan. 7, 2020
Recently, there has been a spotlight on long-term care facilities. They're not bad places if they're properly-run, but this isn't always the case. They happen to be quite expensive too. So this begs the question: what can you do to stay out of a long-term care facility for as long as possible?
Note: I am not judging anyone who had no option but to put a loved one in a facility, I am speaking more on an individual basis, and what you can do to stay as healthy as possible.
Strength-training - It's no secret that as we age we lose muscle. If you're looking to stay functional, keep moving those bones, muscles, and joints!
The best functional exercises include push-ups, lunges, squats, rows, and core exercises such as plank. Aim to incorporate a full-body strength-training program at least 2x/wk. There are also classes that you can take at your local facility (once doors re-open again), or look towards getting a program design by a qualified trainer. For now, YouTube and Google are your best resources for free program instruction.
Don't Feel Like Exercising after Christmas Holiday?
Jan. 7, 2020
Okay, so here are 3 quick tips to help you get going:
1. Start with something you feel like -- So if you don't feel like weights, how about a Zumba class or a brisk walk with your dog?
2. Just "start again" -- it doesn't matter what you plan to do, just strap on your shoes and get out to your gym or rec center. Once you've made the effort, you'll stick it out.
3. It doesn't have to be for long -- just the thought of exercising a whole hour or more can seem daunting. Can you commit to a 20-minute weight training circuit or even 20 minutes on the elliptical?
Is it practical?
Dec. 10, 2019
I was speaking to a client today who wanted to incorporate more walking into her program. I ask her if this was realistic considering the amount of snow and cold that we get in our part of the world. But, to be honest, it's not a goal she'd stick to - especially at -30 celsius with windchill. I mentioned this, and she decided that it was best to do swimming indoors during winter. I said, "Yes, this is a better goal."
If you want to not simply have a goal, but to accomplish it, it's important to ask yourself, "Is this practical?" Is exercising 5x/wk an hour each day a goal you know you'll stick to? (Oh, and that hour excludes travel and shower time.) If the answer is no, make your goal more realistic. For example, make it a 1/2 hour workout 3x/wk, and then factor in travel and shower time. You're more likely to stick to and accomplish this goal!
Leaky Gut Tips
Aug. 30, 2019
How do you know if you have it?
-Tummy won't go away in spite of regular exercise and healthy eating
-you've been on plenty of antibiotics
-gas/ bloating
-multiple food sensitivities
Recommended Exercise
Stressful exercise will worsen leaky gut. The best type of exercise is gentle and does not trigger stress hormones, so you're looking at full body stretching and weight-training with plenty of rest in between.
Dietary Protocol
Leaky gut is best treated with a paleo-style diet, whether vegan or omnivore, so no soy, grains, or sugars of any sort. Focus on protein, digestible beans (navy, long green beans), nuts and seeds, vegetables, and a moderate amount of fruit.
Considerations
You may have a candida or parasites issue that requires additional supplementation. Speak to a holistic practitioner about further treatment.
Minimum Effective Dose
April, 22 2019
Have you heard of The 4-Hour Body by Tim Ferriss? I haven't read the book, but understand the basic concept: do just enough exercise to stimulate muscles and get the most bang for your buck. Essentially, go for quality over quantity. Anything beyond your minimum effective dose contributes to decline.
I agree with this concept to some extent, as I work and workout better in short spurts myself. The last thing I want to do at the end (or beginning) of a long work day is a huge, long exercise routine. So, the idea that you can do total body workouts in just 15 minutes 2-4x/week is fantastic for
-busy people
-those who hate exercise
-those who work better in shorts spurts
-someone undergoing a medical challenge
However, from a holistic perspective, I still recommend mixing up shorter workouts with longer ones. Why? Because exercise isn't simply about hitting muscles with maximum intensity. You need to work endurance and stamina (this goes back to exercise science, regarding anaerobic and aerobic systems, strength vs. endurance, etc). In addition, sometimes you want to slow down, stretch your muscles, and take in fresh air and scenery, especially outdoors. It's only when you slow down that exercise becomes completely beneficial because then, it's for you mind, body, and spirit too! Note: Anything that's for mind and spirit may also give your immune system a boost.
Don't Feel Like Exercising after Christmas Holiday?
Jan. 7, 2020
Okay, so here are 3 quick tips to help you get going:
1. Start with something you feel like -- So if you don't feel like weights, how about a Zumba class or a brisk walk with your dog?
2. Just "start again" -- it doesn't matter what you plan to do, just strap on your shoes and get out to your gym or rec center. Once you've made the effort, you'll stick it out.
3. It doesn't have to be for long -- just the thought of exercising a whole hour or more can seem daunting. Can you commit to a 20-minute weight training circuit or even 20 minutes on the elliptical?
Is it practical?
Dec. 10, 2019
I was speaking to a client today who wanted to incorporate more walking into her program. I ask her if this was realistic considering the amount of snow and cold that we get in our part of the world. But, to be honest, it's not a goal she'd stick to - especially at -30 celsius with windchill. I mentioned this, and she decided that it was best to do swimming indoors during winter. I said, "Yes, this is a better goal."
If you want to not simply have a goal, but to accomplish it, it's important to ask yourself, "Is this practical?" Is exercising 5x/wk an hour each day a goal you know you'll stick to? (Oh, and that hour excludes travel and shower time.) If the answer is no, make your goal more realistic. For example, make it a 1/2 hour workout 3x/wk, and then factor in travel and shower time. You're more likely to stick to and accomplish this goal!
Leaky Gut Tips
Aug. 30, 2019
How do you know if you have it?
-Tummy won't go away in spite of regular exercise and healthy eating
-you've been on plenty of antibiotics
-gas/ bloating
-multiple food sensitivities
Recommended Exercise
Stressful exercise will worsen leaky gut. The best type of exercise is gentle and does not trigger stress hormones, so you're looking at full body stretching and weight-training with plenty of rest in between.
Dietary Protocol
Leaky gut is best treated with a paleo-style diet, whether vegan or omnivore, so no soy, grains, or sugars of any sort. Focus on protein, digestible beans (navy, long green beans), nuts and seeds, vegetables, and a moderate amount of fruit.
Considerations
You may have a candida or parasites issue that requires additional supplementation. Speak to a holistic practitioner about further treatment.
Minimum Effective Dose
April, 22 2019
Have you heard of The 4-Hour Body by Tim Ferriss? I haven't read the book, but understand the basic concept: do just enough exercise to stimulate muscles and get the most bang for your buck. Essentially, go for quality over quantity. Anything beyond your minimum effective dose contributes to decline.
I agree with this concept to some extent, as I work and workout better in short spurts myself. The last thing I want to do at the end (or beginning) of a long work day is a huge, long exercise routine. So, the idea that you can do total body workouts in just 15 minutes 2-4x/week is fantastic for
-busy people
-those who hate exercise
-those who work better in shorts spurts
-someone undergoing a medical challenge
However, from a holistic perspective, I still recommend mixing up shorter workouts with longer ones. Why? Because exercise isn't simply about hitting muscles with maximum intensity. You need to work endurance and stamina (this goes back to exercise science, regarding anaerobic and aerobic systems, strength vs. endurance, etc). In addition, sometimes you want to slow down, stretch your muscles, and take in fresh air and scenery, especially outdoors. It's only when you slow down that exercise becomes completely beneficial because then, it's for you mind, body, and spirit too! Note: Anything that's for mind and spirit may also give your immune system a boost.
Myth: You Get Results Overnight
Jun. 3, 2019
Myth #1 - You can get results overnight
Or in 3 months . . . or lose belly bloat in 9 days . . . we're bombarded with getting results quick, and indeed there are a plethora of success stories. Yet, how many of these stories last? Suffering can be done if it's short-lived, but how about the long-term? Results rarely last on shows like 'The Biggest Loser.' The show is about extreme diet and extreme exercise, whereas the after-show weight gain is almost inevitable.
The truth is long-term weight loss is a journey full of peaks and valleys. Sometimes you'll learn something new about yourself, sometimes you'll fall off the wagon, sometimes you'll triumph. Establishing healthy habits requires a lot of trial and error.
So next time you see impressive before and after photos of people who now look completely transformed after only 3 months, keep in mind reaching their goal for them is now only the beginning. They have the rest of their lives to keep up their results.
Minimum Effective Dose
April, 22 2019
Have you heard of The 4-Hour Body by Tim Ferriss? I haven't read the book, but understand the basic concept: do just enough exercise to stimulate muscles and get the most bang for your buck. Essentially, go for quality over quantity. Anything beyond your minimum effective dose contributes to decline.
I agree with this concept to some extent, as I work and workout better in short spurts myself. The last thing I want to do at the end (or beginning) of a long work day is a huge, long exercise routine. So, the idea that you can do total body workouts in just 15 minutes 2-4x/week is fantastic for
-busy people
-those who hate exercise
-those who work better in shorts spurts
-someone undergoing a medical challenge
However, from a holistic perspective, I still recommend mixing up shorter workouts with longer ones. Why? Because exercise isn't simply about hitting muscles with maximum intensity. You need to work endurance and stamina (this goes back to exercise science, regarding anaerobic and aerobic systems, strength vs. endurance, etc). In addition, sometimes you want to slow down, stretch your muscles, and take in fresh air and scenery, especially outdoors. It's only when you slow down that exercise becomes completely beneficial because then, it's for you mind, body, and spirit too! Note: Anything that's for mind and spirit may also give your immune system a boost.
The Gap Between Knowledge and Application
Sept. 3, 2018
Janette knew that her bone density scans had improved after getting her test results back from her M.D. Although she knew what she wanted to do, she had a hard time booking more sessions with her trainer.
If this is you, i.e. you know why exercise is good for you, but you have trouble doing it, do some soul-searching. Why am I not applying this knowledge?
Potential blockages:
Is it because sessions are too expensive?
Is it because you really hate exercise?
Taking the two above examples, you'll need to find solutions for your blockages. If sessions are two expensive, maybe look into small group training. If you hate exercise, find something you love.
It's important to identify the problem, and then seek a solution.
Toning Tip--Don't Want to Bulk Certain Parts?
Oct 24, 2017
What if it's a body part you want to tone but don't want to bulk or add size? Let's say you're genetically prone to wider shoulders, but don't want to broaden them, what do you do?
Keep the weights light and the reps high.
So let's say it's shoulder exercise you would normally do 12 reps with 10lbs,try 16 reps with 3 lbs. instead. Similarly if you tend to get bigger legs, try only bodyweighted exercises at a higher rep range.
Stay Fit This Summer
July 21, 2017
Stay Fit This Summer
I know with cottages, vacations,and time off work, it's sometimes easy to let our workout routines slide. Here are some tips on staying fit his summer:
1. Switch it up--If you were always an indoor gym person, summer is a great time to try something new. Canoeing, hiking, volleyball, and rollerblading are great ways to switch up your summer but stay in tune with the season.
2. Do 1/3 for maintenance---If you were weight training 3x/week, you can do 1x/week for maintenance. The same goes for cardio and stretch workouts.
3. Seek out gyms, workout rooms, classes or parks--Whether you're in a new location or on a cruise ship, look for alternative spaces to keep up your workout.
4. It's okay to take a break--if you were very active during the year, summertime is a good way to take a rest. Pick a week or two that coincides with your vacation. Do some gentle exercise such as walking or stretching as your active summertime recovery.
Did You Hate Gym Class?
June 19, 2017
I had a conversation with Maggie Zaitlin, director and founder of the Canadian Fitness Education Services (CFES), which is a quality certifying body for fitness professionals. She was convinced that most adults have issues because of past bad experiences with a gym class or teacher.
I can second that. It is ironic that my full-time profession now is fitness, but I hated gym class myself. I wasn’t a sporty-type person and I was afraid of the ball. Furthermore, I lacked the self-confidence to do anything with a basketball if a team-mate passed it to me. I suffered chronic self-consciousness from my lack of athletic performance. I failed grade five phys. ed. because I hated volleyball and that’s all we ever did.
You could probably relate to my bad phys. ed. experiences. Do you associate exercise with
endless laps around the schoolyard?
being picked last for a team?
suffering from sweat and burning sensations in your side?
Maybe you, like many adults, have a horror story to tell. Nevertheless, this subconscious guck may prevent you from sticking to a consistent exercise program.
So, let’s dispel some myths and talk about realities:
1. Exercise is painful. Yes, you’ve got to get into your aerobic zone and you need adequate resistance for weight workouts, but it doesn’t always have to feel like death.
Reality: In fact, as a holistic practitioner, I’m not a firm believer in near-to-death experiences when it comes to exercise. It’s very depleting to your body and can throw off your hormonal balance. You’re best finding a moderate starting point and gradually increasing your time, weight, or distance.
2.If you hate phys. ed, you probably hate exercise. This is true for many. It’s easy to have nightmares (“Oh no, it’s the beep test tomorrow” ). I personally would sweat before the actual class because I always dreaded doing something I hated.
Reality: There’s more to life than 100 crunches, push-ups, and even team sports. If you conduct a google search in your area, you’ll find a variety of exercise classes and programs—everything from circuit training to pole walking. Maybe you’re better off with individual activities like brisk walking or weight-lifting in your basement. They key is finding something you enjoy and being consistent with it.
3.If you weren’t athletic before, you’ll never be athletic. If you fumbled the ball, tripped over yourself, or scored poorly on physical activity assessments, you’re doomed to failure—or are you?
Reality: Biking, running, or lifting weights are acquired skills. They improve over time. Get going, use proper load and technique, and you too will see improvement.
4.Exercise is too competitive. In phys. ed., it was all about scores, awards, and winning games. You just weren’t that in it to begin with.
Reality: Attend any exercise class and nobody really cares about what you’re doing because people are too concerned with themselves. Also, you may find the gym atmosphere intimidating, so once again, look for a less self-conscious-inducing environment and join a community center or exercise on your own.
5.Your gym teacher was fat, ugly, and mean. (Laugh) Maybe this was entirely true, so I’m not doubting you.
Reality: Your current exercise routine has nothing to do with your gym teacher. Stop letting him or her influence what you will or won’t do with your body.
My takeaway conclusion -- Don’t let your past dictate your future. You know exercise is good for you. Just exercise!
A 3-Step Simple Weightloss Plan
April 21, 2017
Step 1 - Cut out all sugar - read labels and avoid any products with sugar in it. Sugar adds unnecessary calories, feeds your cravings, and overall, is bad for health. Do you feel that most foods contain sugar? Stop buying products and start eating real food like apples and pure tomato sauce!
Step 2- Avoid processed foods - Aside from their low nutrient content, they excite your tastebuds with extra msg, fat, sugar, and sodium. You've eaten "food," but you've mostly fed fat cells instead of giving your muscles truly nutritious food.
Step 3- Sweat at least 30 minutes everyday - get into your fat-burning zone by engaging in walking, cycling, dancing, etc. This burns calories and boosts your metabolism.
Hate Cardio?
April 21, 2017
If you hate traditional forms of cardiovascular exercise such as running or cycling, did you know that circuit training where you perform one weight training exercise after another without breaks in between gets you sweating and your heart pumping? You will strengthen your muscles, save time, and kill boredom.
Make Exercise A Priority
April 21, 2017
Here's how to stop making excuses:
Avoid the all-or-nothing mentality - Either you go all out or do nothing at all; spend an hour working out or forget it altogether. Stop it! Even a 20-minute walk can help reduce stress and sustain your health.
Schedule it in - Simple. If you want to do it, you've got to put it in.
Remember your reasons - Aside from trying to lose weight and firm up, you may prevent yourself from a family history of heart disease and osteoporosis. Keep reminding yourself why you need to exercise.