Month: August 2019

Connected Fitness: It’s trendy, effective (and expensive), but is it for you?​

Posted on by Sol
Wired fitness gear: woman using rowing machine with video monitor / Image source: Digital Trends

Wired fitness gear / Image source: Digital Trends

Connected Fitness: It’s trendy, effective (and expensive), but is it for you?

Peloton. Hydrow. Mirror. FightCamp. Connected Fitness companies are turning record profits as our home-fitness workouts evolve from exercise DVDs, to apps, to machines and devices that promise to track and measure our actual outputs and form. As technology advances, it’s not surprising that home gyms are being reinvented with sensors and live-streamed classes. 

Connected Fitness is defined as any type of exercise machine that is connected to the internet and integrated with a larger platform to either improve or adjust your workout. Depending on the device or machine, you can receive personalized feedback, join a class complete with leaderboards, or track your workout performance and set goals. 

If you are interested in purchasing a Connected Fitness machine, the first thing you need to ask yourself is: can I afford a Connected Fitness machine? With each machine costing upwards of $2000, are you passionate enough about a sport or activity to keep your new smart treadmill from becoming an extension of your drying rack? Many of these machines also recommend that you subscribe to a monthly channel of live streamed or on-demand workouts. However, if you are committed enough to cycling but are boycotting SoulCycle, a connected bike might make sense. You need to do the math before even investigating these machines. Because of their high price tag, these machines are an investment.

I’ve also seen clients express frustration with goals on their wearable trackers not equating to real-world results. Research shows that a third of people who buy fitness trackers stop using them within six months. Just like how your traditional treadmill will tell you that you’ve burned a certain amount of calories, these devices are just estimates.  

If you are attracted to the idea of a connected fitness device, you should also assess your experience with fitness and motivation? Have you always been the kind of person who can fit exercise in their life without much effort, or do you drag yourself to the gym because you have a family reunion coming up? If your fitness routine is built on extrinsic motivation (add link to past blog), the novelty of any new device will eventually wear off. 

A Connected Fitness won’t automatically turn you into an athlete any more than a BowFlex gym or downloading that Couch to 5K app will. While it may be exciting to add a new fitness gadget to your inventory, if you aren’t prepared to actually use it — it’s not worth the hype. 

https://youtu.be/48WEzFufe3I

Do you need to detox? Or just stop eating things that are bad for you?

Posted on by Sol
Stock image to go with detox post / image source: psychologies.co.uk

Stock image to go with detox post

Do you need to detox? Or just stop eating things that are bad for you?

Toxins are everywhere. We’re constantly alerted to the fact pollution, chemicals, and poisonous substances surround us. From air quality alerts to the waxy substances on non-organic fruit, we are inundated with reminders of our compromised environment. A number of classes, products, websites, programs, and articles also urge us to eliminate the buildup of toxins in our bodies. Without taking action, we are putting our health in danger. But is there any truth to these threats? Is a detox an effective way to reset ourselves?

Our fear of toxins is at the heart of detox diets and products. And fear sells. In fact, many detox diets and products are harmful to the body and your well-being. Adding chemicals to your diet, paying for products that promote sweating or promise to pull impurities out through your feet are all quick fixes to a non-existent problem. The fact is you don’t need a cleanse or detox to rid yourself of toxins.

When we’re looking for a solution to a frightening problem, it’s easier to look outside of ourselves than knowing that our bodies are actually equipped with a detoxification system of their own. The skin, lungs, respiratory system, intestines, liver, and kidneys all work together to create barriers or eliminate toxins. And that popular myth that sweating eliminates toxins is just that — a myth.

Detox diets work because you are cutting calories. Removing food groups, limiting the intake of certain foods, eating at certain times of the day, or adding extra fibre can lead to gastrointestinal issues, low blood pressure, fainting, nausea, and fatigue. There is no research showing the positives of  any detox diets.

Instead of buying into the detox hype, start by removing processed foods from your diet and prioritizing exercise, hydratation, and sleep. Make choices to use quality ingredients (fresh or frozen) and whole grains in your cooking.

There are many ways to take care of yourself, physically and mentally. Using products that boast detoxifying properties or recommend unhealthy eating practices are a waste of money and potentially dangerous. Instead, I invite you to do an internet detox. It’s time to unfollow, unsubscribe, and delete content that promotes unrealistic, unhealthy, and costly solutions to an imaginary problem.

Martial arts: not just kung fu movies, but a way to fun, fighting, and fitness

Posted on by Sol
martial arts krav maga kick / Image source: martialartsguy.com

martial arts krav maga kick / Image source: martialartsguy.com

Martial arts: not just kung fu movies, but a way to fun, fighting, and fitness

Do you wish you could take down a gang of unsuspecting villains who dare to threaten you as you unlock your car in a dark parking lot? Kicking, punching, chokes, throws…imagine moving through our dangerous world in a bubble of safety.

It’s an appealing fantasy but it’s not the reason why so many adults are flocking to martial arts classes. From Krav Maga to Mixed Martial Arts to Karate, weekly classes offer more than the fulfillment of re-enacting a live action game of Street Fighter. Instead, it’s an opportunity to learn a new skill, increase stamina, build flexibility, and improve discipline. They are gyms, studios, dojos, and spaces around the city where people of all ages and backgrounds come together to sweat it out on the mat and learn about themselves.

Some people come to martial arts to recover from trauma. As a reaction to PTSD, they want to gain some control following an incident that left them shaken and wishing they had acted or reacted differently. Healing begins slowly, one class at a time. Learning small things to protect yourself, and repeating them over and over again, builds muscle memory. It challenges you to think differently about how to keep yourself safe. This little bit of confidence is what some of us need to get back out in the world.

For beginners, starting out can be intimidating. You will see gear bags of equipment, strong men and women grappling on the floor, heavy bags, and fake weapons. However, what you also need to keep in mind is that your instructor had a first day too. He or she arrived at their first class and they slowly (or even immediately) fell in love with this new form of fitness. Many studios offer women-only classes. If you identify as female, this can be a good introduction in an environment that can feel less threatening.

Most forms of martial arts involve increasing levels of expertise. If you commit to this, you will work towards a set goals and mark your progress. The discipline of a curriculum challenges your brain and your body.

If you are looking to martial arts as a form of fitness, you will gain more than losing calories. Most forms of martial arts involve increasing levels of expertise. If you commit to this, you will work towards a set goals and mark your progress. The discipline of a curriculum challenges your brain and your body.

However if you don’t care about belts or badges, you can also just enjoy pushing yourself in a different kind of way. Being willing to learn, and fail, and try again allows you to celebrate the smallest achievements. When you find your body automatically defending itself against a move, you feel a sense of pride. Being present in a studio unplugs you from constant distractions. You need to pay attention, listen, and try in order to understand the psychology behind the movement.

As we get older and set in our ways, learning new things can be scary and make us vulnerable. However if you have ever been curious about martial arts, I can’t encourage you enough to shed preconceptions about age, ability, and gender. Instead, embrace the possibilities of what you can achieve and what you can accomplish. You’ll probably surprise yourself.

The future of fitness, explained: the 7-minute workout

Posted on by Sol
7-minute workout GIF / Image source: Greatist

7-minute workout GIF / Image source: Greatist

The Future of Fitness Explained: The 7-Minute Workout

If you love to learn about new exercise and fitness trends, The Future of Fitness explains it to you in a way you can understand and separate the hype cycle from actual results.

Do you remember a couple of years ago when a study published by ACSM’s Health & Fitness Journal declared that all we needed was 7 minutes to achieve a host of fitness benefits? Well, it’s been six years since this initial study and short, focused workouts are still popular. We talked recently about Tabatta and HIIT (link to previous Balancing Priorities to Workout) but can you really only exercise for seven minutes and lose weight, improve cardio, build muscle, and be diabetes-free?

What is the 7-Minute Workout? The 7-Minute workout consists of 12 high-intensity exercises that only use body weight as resistance. You perform each activity at your maximum intensity for 30-seconds and rest for 10-seconds.

What Do I Need to Do?

All you need to do is find a place where you can do jumping jacks, step-ups, wall sits, and planks without knocking into anything … or anyone. You don’t need extra weights but a chair, mat, and a wall are necessary. You probably also will need a timer to announce the beginning and end of each on or off period.

Does it Work?

What do you want to achieve with your workout? If your primary goal is to lose weight, this isn’t the way to do it. As we’ve previously said, nutrition is primarily responsible for weight loss. You just won’t burn enough calories in 7-minutes — even if you are working to your maximum. However, if you are interested in improving your overall fitness and want a challenge, the 7-minute workout could be for you.

Should I Try It?

If you have any physical issues, this is not the best way to spend 7 minutes. The fact that you need to push yourself to your maximum means some people might sacrifice form for intensity — leading to more injuries and problems. If  you have joint issues, knee, wrist, or back problems, you need a gentler workout to better support your body.

I also never recommend depending solely on one form of exercise or fitness routine. You will always need to stretch, lift, and raise your heart rate, so don’t give up your other activities and prioritize this one routine.

If you know you have good form and are experienced, you may want to try adding the 7-minute workout to your schedule. And if you read the fine print, the authors of the initial study did recommend cycling through the program a couple of times for maximum results. When you’re pressed for time and know you can work to your maximum, there’s no difference between this circuit and other interval training.

More Information Please!

Try these links and get educated about the 7-Minute Workout: