Hello 2019: a realistic approach to New Year’s resolutions

Best take a realistic approach to New Year's resolutions. / Image credit: Peter Dazeley/Getty Images
Best take a realistic approach to New Year's resolutions. / Image credit: Peter Dazeley/Getty Images

Hello 2019: a realistic approach to New Year's resolutions

New year … new you! Do you plan a complete life overhaul the moment the clock strikes twelve on New Year’s Eve? In 2019, you are going to lose weight, read more, eat healthier, be more present, take up a new hobby, learn a musical instrument, enrol in a cooking class, stop online shopping … and the list of self-improvement measures that click into place as of January 1st goes on and on.

But the truth is that few of us are still keeping our resolutions by February 1st. We start off strong out but quickly bad habits and life get in the way. Shame and fear take over and we become disappointed that we’ve failed to keep yet another resolution.

So how can you make a new year’s resolution stick? How can you emerge triumphant and build a new sustainable habit?

  1. Focus on one thing at a time. Changing a lot of things at once is difficult. Focus on what you really want and the one goal you believe you can accomplish. What is the one thing you can do for yourself this year that will improve your life? Pick this as your resolution and go for it.
  2. Start small. Starting off small will help you stay on track. Instead of revamping your entire life, find a small change that you can make every day to work towards a larger goal. Add in a high protein breakfast or cut one teaspoon of sugar out of your coffee. Add one cardio day to your schedule instead of going in for five.
  3. Be realistic. 2019 might be the year that you run that marathon. Or it might be the year you complete a 5K without walking. Both are good resolutions but which one sounds more like you? In fact, running that 5K or 10K might be the perfect stepping stone to 2020’s run a marathon resolution. Being realistic will help you achieve your resolutions.
  4. Be patient. Experts say it takes 21 days for something to become a habit…and six months of it to be become part of your lifestyle. If you are committing to something, you have to know that you will need to be patient and persistent. Nothing happens overnight— and not automatically when the date immediately switches to 2019.
  5. Chart your progress and reward yourself along the way. Break down your resolution into smaller pieces and set deadlines. These deadlines are for motivation and not to discourage you. If you want to lose 40 pounds this year, start by losing five and keeping it off for three weeks. Then move on to another five. And once you’ve accomplished it… celebrate!
  6. Work in small time increments. Recommit to yourself for 24 hours. You can do anything for 24 hours. The 24-hour increments will build on each other and help you focus on your resolution.

Keeping your resolution is about prioritization and planning. It’s up to you to make the change and stick to it. These achievements are under your control but it’s your actions which need to change to see the results you want.

Avoiding Stress-mas: self-care for the holidays

Avoiding Stress-mas: self-care over the holidays / Image source: medicalnewstoday.com
Avoiding Stress-mas: self-care over the holidays / Image source: medicalnewstoday.com

Avoiding Stress-mas: self-care for the holidays

December is a busy month. Whether you’re wrapping up projects or wrapping up gifts, the end of the year boasts the shortest days crammed full of activities and obligations. It’s easy to become overwhelmed with responsibilities and commitments. Throw in complicated friend and family dynamics and you can forget yourself in all the commotion.

While we know that complete hibernation is impossible, you need to take some time for yourself over the holidays. Here are six tips to keep you healthy as we draw to a close of 2018.

  1.  Stay on schedule. If you have a schedule that works for you, try best to maintain it. Just because the world may be on holiday hours doesn’t mean you have to be.
  2.  Work at your own pace. And if you are on holiday hours, take advantage of the freedom. Sure, you need to get work done but you may now be able to get that massage in that you’ve been promising yourself since October. Having flexible hours means you can take advantage of working out in the middle of the day, seeing a matinee, trying out a new afternoon class, or spending that extra ten minutes over your coffee.
  3.  Book time just for you. Give yourself a break from the hectic holidays and de-stress by planning a quiet activity. Whether it’s an hour in a sensory deprivation tank, booking a cooking class, taking a walk at a nearby park with that podcast you’ve been meaning to listen to, or spending thirty minutes of quiet browsing in a bookstore, spending time by yourself will help you from feeling overwhelmed. These little self-care dates are your chance to reset.
  4.  Ignore Boxing Day. It’s chaotic and crowded—and just not worth it. Heading to the mall to fight with crowds over recent markdowns will do little for your mental health. Those deals will be there in the New Year. You’ll end up pressured into buying things you don’t want at a price point that isn’t that cheap.
  5.  Limit social engagements. Whether you are heading out of town for the holidays or staying in one pace, there will be an influx of gatherings and social activities. Make sure that you aren’t overextending yourself and never be afraid to be the first one to leave. Keep catch-up coffees from taking over your afternoon by scheduling an appointment nearby. This way you aren’t being rude, you just need to be somewhere else at a specific time.
  6.  Politely decline. You don’t need to be at every party, every event, spend time with every out-of-town relative, or visit those relatives that you never see. It’s always hard to say no but if you’re saying yes to everything, you’re focusing on quantity and not quality. Exhaustion is no vacation so don’t be afraid to skip out on a coupe of events or activities.

The holidays can be a difficult time for many of us. Just remember to put yourself at the top of your gift list and try to do one thing you enjoy every day.

We wish you a merry Fit-mas: TrainingSpaces’ holiday gift guide

Image source: bengreenfieldfitness.com
Image source: bengreenfieldfitness.com

We wish you a merry Fit-mas: TrainingSpaces' holiday gift guide

Giving gifts can be difficult. With a list that extends to include everyone from that secret Santa person you never met to your closest friends, the holidays can be overwhelming — not to mention expensive.

And what about those fit people in your life? Whether they are a five-times-a-week yogi or an occasional walker, here’s a gift guide to help the people you love stay healthy into 2019.

 

Here are just a few suggestions. Did we miss anything you’ve gifted recently to an active friend? Let us know and we’ll put together a part 2 of this list.

Indulgences and regrets: avoiding the holiday-party pitfalls

Holiday party hijinks / Image source: firmex.com
Holiday party hijinks / Image source: firmex.com

Indulgences and regrets: avoiding the holiday-party pitfalls

Whether it’s a large-scale work event or just a few friends gathering to celebrate the end of the year, it’s holiday party season. While most of us look forward to getting dressed up and spending time with friends and family, there is also a quiet dread that those of us working towards a goal must face. Will the holiday party send me off-course?

Instead of designating the weeks leading up to Christmas to New Year’s Eve as a complete fitness wasteland, here are ways to stay on track.

  • Eat before you go: Buffets, food stations, even sit-down meals can be full of foods that you would never consider. However, once they are brought to you on silver trays, these highly caloric treats can be too hard to ignore. If you’ve arrived on an empty stomach, it will be even harder to say “no thanks.” Make sure you eat at least an hour before your party so you aren’t attacking the buffet like there’s no tomorrow.  

The open bar is not your friend

  • Make choices: Whether it’s sweets or savoury options, restraint will only take you so far. So indulge in only the foods you know you love. This is not the time to try everything, but instead find one or two of your favourites and help yourself.
  • Beware the open bar: The open bar is not your friend. To help navigate the open bar, make sure that every other drink is water. Keeping hydrated will ensure that alcohol won’t go to your head. If you do end up drinking more than you expected, have a Gatorade or other electrolyte drink before bed to fight off a hangover.
  • Burn some calories on the dance floor: Dancing is a great way to get your heart rate up. Don’t worry about being self-conscious — once you get out there, the dance floor is a judgement-free zone.
  • Don’t be the last one there: You might have serious FOMO if you leave before last call — but you don’t need to shut down the party. The longer you are there, the more you are likely to overindulge. We also know how critical sleep is to a healthy lifestyle, so extending your party stay may interfere with your precious sleeptime. 
  • Work in your workouts: Use the time you have wisely. If you can only spare 20 minutes, take advantage of the circumstances. Instead of writing off exercise until the new year when things slow down, opt for a quickly 20-minute HIIT routine. Do a yoga routine at home from an app instead of taking a class.

Don’t let December become a dead zone for diet and exercise. There’s no need to start the new year overcoming two weeks of indulgences. Instead, do what you can and be mindful when attending gatherings. There’s no need to derail your progress while enjoying yourself.

Your gut’s connection to your emotional state makes it your second brain

Gut outline on chalkboard / image source: healthbeat.spectrum.org

Your gut is your second brain

Have you ever heard of the gut-brain connection? If not, you’ve definitely experienced it. It’s that nervous feeling in your stomach when you’re in an unfamiliar situation or that full feeling when you’ve received unexpected sad news. Emotions such as happiness, anger, anxiety, and sadness can all cause a physical reaction in your gut.

The gut includes every organ involved in digesting food and processing it into waste. The gut or “second brain” can operate on its own and communicates back and forth with your actual brain. The vagus nerve controls messages to the gut and runs all the way from the brain stem to part of the colon. Hormones and neurotransmitters also connect your gut chemically to your brain.

Many contributing factors affect how your body digested and eliminates what you eat and drink. They include diet, food intolerances, lifestyle, hormones, sleep, and medications.

To maintain or restore gut health and support good overall health, it is important to maintain a strong balance of beneficial bacteria in your digestive tract. Eating a diet that includes foods with probiotic or prebiotic ingredients support a microbial health by restoring balance.

What are Probiotic Foods?

Probiotics contain live beneficial bacteria grown during carefully-controlled fermentation processes. You may already have probiotics in your diet: plain yogurt, kefir, cottage cheese, fresh sauerkraut, kimchi, kombucha, apple cider vinegar, and miso.

What are Prebiotic Foods?

Prebiotics do not contain bacteria. They contain indigestible fibers that ferment in the GI tract. There, they are consumed by probiotic bacteria and converted into other healthful substances. Prebiotic foods include artichokes, leeks, onions, garlic, chicory, cabbage, asparagus, legumes, and oats.

Are There Other Foods that Benefit the Gut-Brain relationship?

The following foods have also been shown to balance and improve the gut:

  • Omega-3 fats
  • High-fiber foods
  • Polyphenol-rich foods
  • Tryptophan-rich foods

If you’re experiencing indigestion or even if you are prone to depression or anxiety, you may want to look at your diet. By incorporating gut-healthy foods, you can begin to nurture your second brain.  

Image: healthbeat.spectrum.org

Video: Ghulam Ali

Feeling the connection, extending the range: the benefits of Fascial Stretching Therapy

Fascial stretching therapy / Image source: camelbacksportstherapy.com

Feeling the connection, extending the range: the benefits of Fascial Stretching Therapy

Last week we talked about the importance of incorporating stretching into your workout and outlined its many benefits. Today, we’re going to focus on Fascial Stretch Therapy — a type of stretching that targets not only muscles but fascia.

Fascia is the connective tissue that surrounds muscles, bones, and joints. It wraps and supports muscles, bones, tendons, ligaments, organs, nerves. Fascial Stretch Therapy (FST) is an assisted stretching body treatment that is performed on a treatment table. Because FST targets the entire joint and joint capsule by gently pulling and moving your arms, legs, spine, and neck in a smooth motion through varying planes of movement, the experience is both stimulating and relaxing at the same time. In a session, your body will be moved and stretched in ways that you just can not do on your own.

Traction is very important to the treatment. Gentle traction is applied to the joint being targeted, opening up the joint and creating space for increased range of motion before taking the limb through the movement pattern — paying attention to the fascia restrictions that may need to be addressed.

FST is not a painful practice. However, you might find the stretching sensation uncomfortable if a joint is really restricted. As we always advise, it’s very important that you speak up if you are in pain or feeling intense stretches beyond your comfort zone.

Following your treatment, you may experience a sense of lightness or of being more open. Like most types of body work, the effects are cumulative. Long-term benefits of FST can include an increased range of motion and muscular balance. While FST can reduce risk or injury and improve muscle function, this type of stretching will decrease compression and impingement in joints.

A number of our trainers at TrainingSpaces offer FST — so don’t hesitate to contact us for more information.


For more information about FST, check out these links:

Video: activekinetix.com, Burnaby / Vancouver

Improve flexibility, reduce stress, boost circulation: don’t forget stretching after working out

athlete exercise fitness stretching / image credit: pixabay.com

Improve flexibility, reduce stress, boost circulation: don't forget stretching after a workout

So you’ve finished a workout. You’ve taken an hour for yourself and pounded it out on the treadmill, kept up pace in spin class, or sweated it out lifting weights. It’s time to move on with your day. You take a moment before heading out the studio door. Should you spend time stretching? Do you really need to lie down and pull yourself into a deflated pretzel before removing your sweaty clothes? Is stretching that important?

The answer is yes. Stretching is essential. If you haven’t stretched, you haven’t completed your workout. It’s easy to ignore stretching — especially when you’re in a rush. However, if you aren’t stretching you’re missing the full benefits of your workout.

The most obvious benefit of stretching is improving flexibility and range of motion. This ultimately improves your physical performance and helps reduce risk of injury. In aiding your range of motion, your body requires less energy to make the same movements. This makes future workouts more efficient.

Flexibility isn’t the only benefit from stretching. A 2013 study evaluated how heart attack patients responded to stretching as part of their rehabilitation. Among the findings: regular stretching improves circulation. This increases blood flow to your muscles — which can shorten your recovery time and reduce muscle soreness. If your muscles are already contracted because you haven’t stretched, they will be less effective during exercise. Regular stretching will relax all of your muscles and enable them to be more available during exercise.

The benefits of stretching aren’t purely physical. There are mental advantages as well. Stretching is a great way to alleviate stress. A buildup of stress causes your muscles to contract, making you feel tense and uneasy. It also encourages the release of endorphins, providing a sense of tranquility and euphoria.

Now that we’ve outlined just some of the benefits of stretching, you need to incorporate it into your routine. There are also a number of apps, like lolo fit’s Performance Stretching, that can guide you through a varied routine that you customize based on your workout. Whether it’s stretching with a foam roller or post-running, these apps target the muscle groups that need attention — relieving you of the guesswork associated with determining the best stretch for your activity.

So it’s time to stop thinking of stretching as a luxury and embrace it as a necessity. You’ll feel stronger, more flexible, and happier.

Is your diet the main saboteur on your journey to wellness?

When your diet is your biggest saboteur. Image credit: The Telegraph

Is your diet the main saboteur on your journey to wellness?

If you took a sample of people who were dedicated to exercising regularly and asked them why they started, most would say they wanted to get “healthy.” But we know that being “healthy” isn’t a real goal. When you dig a little deeper, you learn the truth about what motivates individuals to include exercise in their lives.

I was out of shape.

I had a physical coming up.

I had a family reunion/bar mitzvah/wedding in six months.

I couldn’t fit into my jeans.

Exercise is usually the first step in a healthier lifestyle. It’s easy to add in and you feel great when you’re done. It taps into our endorphins and makes us feel a sense of accomplishment. Exercise is its own reward.

But exercise isn’t everything. It’s just an important part of the bigger picture. So when I ask you what might be standing your way, keeping you from achieving your goals, what do you think it could be? If you exercise six times a week but fail to see progress — what could be sabotaging your success?

It might be your food. In fact, it probably is your food.

Many people who have had food issues for most of their lives don’t look at food as the barrier to success. When we have a relationship with food that goes beyond fuel, it’s difficult to see it as something that stands in our way. For many of us, food represents so much. It’s non-judgemental and been a constant throughout our lives. We socialize over meals with friends and family. We treat ourselves after a particularly difficult day. And we never examine how boredom, routine, and emotions tie into how we eat, what we eat, and when we eat.

It’s funny how quickly people defend their food consumption habits.The number of times that I’ve heard “it’s not my food, I just need to exercise more” is no longer surprising. Food always gets a pass — and it’s because unpacking our relationship with food is more difficult than unpacking our relationship with exercise. But without an examination of how you use food in your life, your goals will continue to slip away.

To start, keep a diary of what you eat and when you eat (more about the importance of food tracking can be found here). Spend some thinking about your relationship with food and figure out what role it has played in your life. Moving forward, what role should it be playing? How will you make this shift? Can you do this alone, or do you need help?

If you have a trainer, take the time to talk about food. Do they have any suggestions on how you can form healthy habits? Can they recommend strategies to help re-contextualize your food relationship? Trainers aren’t just focused on how much you lift. They are your partner in progress towards your goals — so don’t be afraid to admit how food might be your main saboteur on your road to wellness. You might be surprised to learn that they have faced a similar challenge, and can offer you non-judgemental support and solutions.

Related links:

Can You Exercise Off a Bad Diet?

How Bad Diet Could Be Causing You Injury and Illness

Electronic Muscle Stimulation: a high-intensity workout, but you need to be prepared

Electronic muscle stimulation provides an intense and high-energy workout. Image source: Ebenezer Samuel / Men's Health

Electronic Muscle Stimulation: a high-intensity workout, but you need to be prepared

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.

Electronic Muscle Stimulation (EMS) is muscle contraction using electric impulses. When you EMS train, the impulses are generated through electrodes placed near the muscles being stimulated. A number of studios have sprung up touting EMS Training as more efficient than traditional workouts. But what’s it like to be strapped into a bodysuit that makes you look like you should be fighting zombies instead of doing squats?

The first thing to know about EMS training is that your studio will provide you with the high-tech undergarments that you see on their site. These are meant to be worn without underwear (no sports bras!). They are tight. Really tight. Then, the studio trainer will spray you with water. The suit you wear will also be sprayed with water. This allows for increased conductivity. Each electrode will be adjusted to your specification, and you’ll feel a tingling sensation, a vibration, that focuses on a specific muscle group.

You’ll be led through a High Intensity Interval Training routine (6 seconds on, 4 seconds off) through a number of exercises like squats, mountain climber, side planks, and bicep curls. Working with a trainer who will adjust the pulses in the electrodes throughout the 20-minute workout, you will sweat your way through the circuit. You’ll also burn a number of calories.

The next day, you’ll feel sore but nothing unusual after a good workout. Also, depending on your shoulder strength, you might feel the pressure of the suit.

There’s no doubt that EMS training burns calories, but is it a good workout? I would recommend that if you want to try EMS, you should already be familiar with basic exercise moves and intensity. You should already know how to  perform a proper squat confidently, because the workout moves fast. While the trainers will adjust the activities, you need to be secure in your own abilities and understand your limits. Asking for alternatives to replace exercises you already know are not good for your body is essential. Like most training situations, you need to speak up and let people know when you are uncomfortable or in pain (and not a good pain).

I also wouldn’t recommend EMS to people with claustrophobia. The pressure of the suit combined with the increased intensity of the pulses may trigger feelings of being trapped. The workout moves quickly, so your heart rate will increase. Combine these factors with a new studio and a trainer you don’t necessarily know and it may make for an uncomfortable environment.

However, if you are curious — and feel physically and mentally prepared for a fast moving workout in a heavy suit — you should give EMS a try.


Have you done EMS? How was it? Awesome? Traumatic? Meh? Let us know in the comments!

Canada’s joining the trans fat ban: what does this mean for you and the way you eat?

WHO targets trans fat in policy recommendations / Image source: wotw.com

Canada's joining the trans fat ban: what does this mean for you and the way you eat?

It’s no news that trans fats are dangerous. For years we’ve been hearing how this type of fat, found in some foods, contributes to our risk of heart disease. Trans fat increases bad cholesterol (LDL) and decreases good cholesterol (HDL) — which leads to the buildup of fatty deposits.

This September, Canada joined a number of countries in banning trans fat. Denmark became the first country to eliminate trans fat from its food supply in 2004, and since then, countries across Europe have followed suit.

But what do you need to know about the trans-fat ban?

Why would anyone put trans fat in food?

Do you mean, why would anyone inject a dangerous additive that leads to heart disease and Type 2 diabetes in their bake-at-home croissants? Trans fats enhance the taste and texture of food — making it “richer.”  They also act as a preservative and allow manufacturers to extend the shelf life of products. Trans fats are also cheaper to product than animal fats.

I don’t eat trans fat … do I?

Trans fats can be found in commercially baked and fried foods made with vegetable shortening. These include fries and donuts. They’re also in hard stick margarine, shortening, and some snack and convenience foods.

But I never buy those foods!

Do you like microwave popcorn, crackers, or frozen pizza? All of these may contain trans fats. If a label mentions “partially hydrogenated oils,” it’s probably covering up for trans fats.

If there’s a ban, I don’t need to worry.

You still need to check labels and make sure your favourite foods do not contain trans fat. The Canadian government is allowing a grace period of two years for retailers to remove products from their shelves. If a product was packaged before September 15, 2018, it can still be sold. As previously mentioned, trans fat is a preservative. Even in 2020, you may still find in-date products containing this additive.

But it’s good news?

Definitely. Anything that bans trans fat is good. However, we still need to be diligent and not assume that with this legislation trans fat foods will automatically be banished from our shelves.

Want to know more about the trans-fat ban?

https://www.cbc.ca/news/health/trans-fats-health-heart-disease-canada-1.4824852

https://www.dietitians.ca/Dietitians-Views/Food-Regulation-and-Labelling/Trans-Fats.aspx

http://www.heartandstroke.ca/get-healthy/healthy-eating/the-facts-on-trans-fats

https://www.vox.com/science-and-health/2018/5/14/17346108/trans-fats-food-world-health-organization-bloomberg-gates