Winter is coming. Why exercise? Why now?

Posted on September 7, 2020September 9, 2020 by Sol

Winter is coming. Why exercise? Why now?

With a second wave of COVID on the horizon, now is the time to get into that winter exercise routine. As we move into the fall and temperatures drop, many of us will be forsaking our daily quarantine walks and wondering how we will make it through the winter. If you have been healthy, it’s time to lock down your exercise routine and recommit to yourself. So, let’s use this fall as your time to honour your goals.

Starting from what feels like from scratch can be daunting, but here are some things to keep in mind:

Forget about numbers

Some people have lost weight during this pandemic, others have gained. In the end, it doesn’t matter. If there was ever a time to ditch the scale, it’s now. You don’t need some artificial set of numbers driving your output and your effort. Every workout that you participate in means that you aren’t sick and are healthy enough to be exerting effort. Whether it’s a walk with a friend or an all-out sweaty virtual power yoga session, the time you put in is your time.

Focus on what you like

Forget about what you “should” be doing. Now is not the time to try boxing if you prefer a low impact weight session. But winter exercise can be a time to experiment. Maybe you’ve always wanted to try a boot camp class but were too afraid of looking like a complete novice. Take advantage of at home apps and classes to find something new. There is a bonus to learning on your own — you don’t have to compare yourself to anyone. You can play, replay, slow down, or speed through routines until you find one you like.

Exercise makes you happy

You may hate it when you’re in the middle of a workout, but science tells us that exercise relieves pain and stress. Physical activity also stimulates the release of dopamine, endorphins, norepinephrine, and serotonin. These brain chemicals play an important part in regulating your mood. With all this uncertainty, who couldn’t use a brain boost right now?

Exercise builds community

When I opened TrainingSpaces over two years ago, I knew this wasn’t going to be an ordinary studio. I was passionate and focused on inclusion. I strongly believe that no matter your size, background, or experience, exercise is for everyone. Just showing up makes you an athlete — and every single person who walks through the doors of TrainingSpaces is valued. Clients and trainers alike, we are all striving towards our own goals. In this time where we’ve seen so much isolation, anxiety, and depression, having a safe space where you can work out is essential. Seeing a friendly, supportive face is what so many of us need right now.

I hope to see you back either in the studio or hear about your successes as you continue to train virtually with your trainer.

Anyone can make resolutions for the New Year. Here are some strategies for the New Decade

Posted on January 6, 2020January 5, 2020 by Sol

women on couch at New Decade party / Photo by cottonbro from Pexels

Anyone can make resolutions for the New Year. Here are some strategies for the New Decade

New decade resolutions can be bold. They can be aspirational…but they can also be intimidating. They can be small steps you take to answer the question “Who do I want to be in 10 years”? Or, they can be frightening. When you evaluate where you currently are, how will you get to be the person you always dreamed you could be?

Maybe you’re already there — living a life that is emotionally, romantically, physically, financially, and spiritually satisfying. And if that’s you…congratulations. However, most of us aren’t where we ever pictured ourselves. Whether it’s arbitrary age-related timelines or surprise curveballs in multiple careers, sometimes we’re so far away from our life goals that it’s difficult to know where to start.

Last year, we offered some strategies to help you stick to your resolutions. Starting small, focusing on a single challenge, being realistic, and tracking your progress are still the expert-recommended approaches to accomplishing lifestyle habits that don’t dissolve in February. This year, inspired by the new decade, let’s look at how you can practically set yourself up for success today to accomplish more in the next 10 years.

Stop talking, start doing.

Are you one of those people who is always telling your friends about how you want to start a podcast, write a book, learn to scuba dive, run a marathon, and take up an instrument…but you haven’t done anything about it? Well, this is the year where you need to take small steps to accomplish these things. Can you swap Sunday morning brunch for a quiet hour of writing, researching, running, or taking classes? Like everything in life, if it’s important enough, you will dedicate the time and energy to do it. If not, it’s time to let go and stop making empty promises.

Add, don’t remove.

So much of the trapping of diet culture is about deprivation. It’s about what you can’t eat. Once something is forbidden, we only want it more. If your goal for this decade is to be healthy, consider adding something to your daily routine. Whether it’s adding a walk around the block after dinner or a cup of bone broth every day, adding things into your life switches the focus. It reinforces how much we have and allows us to celebrate and be grateful.

Be reflective, not reactive.

We live in a culture that rewards instant gratification. We are expected to respond as soon as possible to emails, text messages, feeds, streams…and this can lead to emotional overload. We all need a time out to take a moment and compose ourselves before speaking or typing. Slowing down and being deliberate and thoughtful helps us to take a moment to evaluate how we really feel — keeping our emotions from ruling our lives.

Ask for help. You are not alone.

From coaches to therapists, there are people out there who understand what you’re going through. There are teachers who can provide you with new skills and trainers to help you perfect your form. These people exist to help you achieve greatness. They are there for you. Asking for help can be scary but it’s essential if you want to grow in this new decade. Not only will they help you meet your goals, but developing a relationship with a person who really understands you will help you grow in ways you never imagined.

These four approaches to resolutions are tough ones. They require you to really look at your life, evaluate your priorities, and make uncomfortable changes. It’s often easier to stay static than confront things that make us uneasy. However, if we start seriously considering who we want to be on the evening of 2029, we have to start somewhere. And we can do it together.

Let’s never do that again: a decade of bad decisions

Posted on December 30, 2019December 29, 2019 by Sol

Let's never do that again: a decade of bad decisions

As the 2010s come to a close, itu2019s easy for us to look back on the way we lived. In the present, the decisions we made in the past can be questionable u2014 especially when it comes to advice about health and wellness.

Ah, wellness. Thereu2019s a word weu2019re going to ban from our vocabulary the moment the clock strikes midnight on New Yearu2019s Eve.

While u201cwellnessu201d may have started the decade as a way of optimizing our fitness routines, exploring alternatives cures, and investing in self-care, it has bloomed into a pseudoscience that promotes the myths of the diet industry. In the eyes of wellness, we need to invest large sums of money into dangerous, unproven cures and techniques that look great on social media and do nothing for our bodies. The wellness industry, from essential oils to extreme diets, prioritizes thinness as an outward display of health.

In the final days of 2019, letu2019s say NO to the irresponsible trends of the past decade.

But if we are rejecting so much, what should we be embracing? Here are some suggestions:

Nobodyu2019s life magically changes at the stroke of midnight and weu2019re all trying to get better. Letu2019s make positive steps by removing lies, hype, and hatred from how we get healthy this year and celebrate that we have as we get stronger, smarter, and kinder in the new year.

On weight training and how to avoid getting stuck in the comfort zone

Posted on September 30, 2019October 4, 2019 by Sol

Black and white image of woman weight training / Photo by Derwin Edwards from Pexels

On weight training and how to avoid getting stuck in the comfort zone

If you’ve been lifting weights for a while, you have come to realize that it’s empowering and not intimidating. You have probably seen your form improve and your core stabilize as you pick up new exercises and work through your routine. Weight training in all its forms, whether it’s one-on-training, classes, or free weights, is bound to boost your confidence. Remember the days when you wondered if you could even pick up that 12 lb weight? Well, now you’re busting through those flies and curls while thinking about your shopping list. And your arms and legs keep repeating movement in perfect form.

Congratulations, you’ve won weight training. It’s time to move up to a heavier weight. Like so many things in life, you don’t win weight training when it gets easier. You lose weight training when it gets easier — and you just stay there.

The moment your brain leaves your body and you are sailing through your routine, it’s time to take stock and challenge yourself again. Many of us tend to stay in our comfort zone once we’ve accomplished something. After all, it’s called a comfort zone because it’s reassuring. You know you can complete the exercise effortlessly at that weight set … and it feels good.

However, moving on is essential because if you don’t, you’ll stay static at the same fitness level. Strength training is about increasing resistance to build muscle. As your body adapts to this stress, your muscles respond by becoming stronger. This leads to increased results like lean body mass, decreased fat, and the ability to lift more for a longer period of time. If you stay with your current set of weights, your progress will stall. You will be cheating yourself from the benefits of your efforts.

How do you know that it’s time to move on? Well, if you’re sailing through reps and lose count because your mind is on what you’re going to watch on Netflix tonight — it’s time to change up your weights. Weight lifting is a mental exercise as well as a physical one. If you aren’t present, it’s time to re-engage and add more resistance.

Another way to figure out if it’s time to move up is by evaluating your last couple of reps. If your first rep and your last rep feel the same, it’s time. Your goal is to be challenged by your last rep, without compromising your form. If you’re working with a trainer, let them know that you can go heavier. Trainers aren’t mind readers but we will probably know if you’re coasting on your routines.

The time you spend in the gym is your time and needs to be spent efficiently. If you are settling at a level, it’s time to grab the next weight over or split your sets by using a heavier weight for the last couple of reps. It’s not a cliche but what you get out is what you put in. You might feel like a winner when you’re gliding through a workout without much effort and feeling great — so celebrate your accomplishments. And then humble yourself and start all over again.

Why fall is the ideal time to start running

Posted on September 23, 2019 by Sol

Woman running in fall leaves / Image source: christianacare.org

Why fall is the ideal time to start running

After a long winter of hiding away indoors, we tend to embrace spring as the start of the running season. However, I think fall is the perfect time for new runners to get started. In fact, fall running has its benefits.

A lot of us want to run but we are intimidated by our own expectations. We tell ourselves that we’re not runners but the truth is that if you can walk…you can run. Of course, some people will not benefit from running but for most of us, the first step towards getting outside is a mental one. We reinforce preconceived notions of what a runner should look like and hold ourselves up against these impossible standards.

However, the fact is that people of all shapes, sizes, and abilities run all kinds of races. From full marathons to triathlons, we need to get over the idea of the runner’s body. Yes, there are athletes that crush a 5K in 15 minutes…but that is the exception. If your legs are short, you are a runner. If your legs are long…well, you’re a runner too. If you ever watch the scores of people crossing the finish line at a 5K fun run, you’ll see all kinds of people celebrating their accomplishments.

Because of the milder fall temperatures, you don’t have to limit your runs to early morning or early evening.

Beginning a running routine is one of those September resolutions that can be part of your reset and re-commitment to fitness and yourself. Running also meditative. Whether you listen to podcasts or music, this is your own time and focusing on your run means shutting off your push notifications and making every breath count.

Because of the milder fall temperatures, you don’t have to limit your runs to early morning or early evening. A mid-day weekend run is just as effective as a morning one. You can also run for longer without feeling overheated. Layers are your friend so just add or subtract ones as you go. As the seasons change, you can appreciate the beauty of nature and the changing colours.

Like any new exercise routine, it’s always best to start slow and be careful. There are many walk-to-run apps (many of them free) that will help you overcome your fear of running. They work by dividing up your time into small run segments, followed by larger walk segments. As you progress through the program, the ratios switch and the walks become less frequent. You can repeat a segment as many times as you want. There’s no judgement or expectations. You might breeze through the first three weeks and spend the next six months trying to conquer week four.

If it’s your mind and not your body that’s keeping you from running, make a commitment to give a simple sport a try that is all about you and your progress. Here are some tips to getting started (link to Running 101 blog) and then it’s up to you to keep on this path.

Recommitting to your goals means recommitting to yourself

Posted on September 9, 2019September 23, 2019 by Sol

Recommitting to goals: blue-haired woman doing pushups / Image source: Karl Solano/Pexels

Recommitting to your goals means recommitting to yourself

While summer isn’t technically over under mid-September, it starts to feel like fall the minute back-to-school sales and Halloween candy fills the aisles at the Supermarket. Fall already?

Summer has its own rhythm and its own priorities. Whether it’s vacations, camping, socializing, or just general spontaneity, summer may feel a little more relaxed than the schedules we keep for the rest of the year. For some of us, summer may actually be more hectic than the rest of the year. We struggle to cover our colleagues’ vacations and find every weekend occupied with family reunions and weddings. No matter if you’ve had a lazy summer where sleeping in was quickly normalized or a chaotic summer full of deadlines and late nights, you may have had to put your fitness goals on hold to accommodate real life.

It happens but a short detour is not a total derailment. Now that your schedule has settled down, it’s time to start recommiting yourself to your health goals. Here are some ways to prioritize fitness:

Meal planning. Spend some time on the weekend, or on a quiet weekday, to take care of lunches and dinners for the rest of the week. Making your food, preparing the ingredients, or at least deciding in advance what days are take out/pick up days can help you feel more in control of your eating habits.

Carve out some exercise time. You need to schedule in your exercise time just like you would plan a meeting or activity. Without this, it’s easy for other activities and commitments to take precedence over working out. Treat this time as non negotiable and just as important as anything else on the calendar.

Take a class. If you sign up for a fitness class, show up — and make sure you are on time and ready to work. Include travel time in your schedule so you aren’t rushing or being overbooked. While a drop-in class is enough motivation for some of us, committing to being on a specific bike or attending a class where your absence may be recognized (either financially or socially) can be extra motivation to make sure we honour our commitment to ourselves. We’ve even launched some great classes at TrainingSpaces, so we hope to see you there.

It’s time to picture your goal and reassess. Nothing happens overnight and a fad, crash diet isn’t going to be the solution. Instead, you need a new plan. What’s one thing you can do today that will take you one step closer to your goal? Can you spend five more minutes on the treadmill or add another session to your yoga practice? Is it time to ask for heavier weights that will push you out of your comfort zone and nudge you a small step towards what you want to accomplish.

The fact is the summer break is just that, it’s a break. It’s a time out but it’s time to re-engage and re-commit yourself. And only you can prioritize you.

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

Posted on August 26, 2019August 26, 2019 by Sol

Wired fitness gear: woman using rowing machine with video monitor / 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

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

Posted on August 12, 2019August 11, 2019 by Sol

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.

Don’t take bad habits on holiday: Three tips to keep vacations good for your health

Posted on July 22, 2019July 21, 2019 by Sol

Luxury seaside meal at Maldives resort. / Holidays can be a chance to enjoy exotic dishes -- better than overindulging familiar not-so-healthy fare.

Don’t take bad habits on holiday: Three tips to keep vacations good for your health

This post originally appeared March 18, 2019.

I remember being at an airport a couple of years ago and seeing a sign that made me laugh and think. “Vacation calories don’t count!” it exclaimed. For so many of us, vacations are a break from the routine. This doesn’t just include work but can extend to diet and exercise. We can see vacations as a free-for-all, a magical time period where calories don’t count and exercise is an inconvenience.

I get it. When on vacation, you want to indulge in the things that you normally wouldn’t touch when you’re at home. So how can you find a healthy balance? Here are three things you can do to make the most of your holiday while staying committed to maintaining your health goals:

Avoid the buffet — if possible

Whether you’re at an all-inclusive, on a cruise, or at a hotel, the lure of the buffet is an on-going temptation. Because of the choices on offer, it can be easy to go back and overindulge. But the days of the 99-cent buffet are long gone. Today, buffets can be just as expensive as eating in a proper restaurant.

If a buffet is your only option, use smaller plates and focus on the foods you will really enjoy. Don’t look at a buffet as a FOMO experience — much of the same food will be available the following day. While there may be slight variations, by day two or three, you will know your buffet’s offerings by heart. Also, take advantage of the chefs to prepare fresh choices.

Eat local

As our world becomes increasingly commercial, it’s not surprising to see a familiar restaurant chain on the main street of your vacation destination. Instead of gravitating towards what you know, a holiday can be the opportunity to try something different and local. Find those little restaurants and eat like a local. This may require venturing off the resort, so get a recommendation from your hotel. People are eager to share their regional cuisine and culture. One of the best Chinese meals I ever had was in Cuba.

Eating local also means eating at different times of day. When in Spain, head out for dinner at 10 PM and don’t be afraid to ask questions as you peruse the menu. Eating is an adventure and while you might not like everything, you’ll definitely come home with one or two unexpected new dishes that you’ll be excited to incorporate into your routine.

Keep active

While you may not want to spend 30 minutes a day of your holiday on the treadmill at the hotel fitness centre, there are many ways to stay active on vacations. If you’re on a city break, walk as much as you can. You’ll see more and uncover hidden gems that you never thought you would experience. Walking immerses you in a new place and slows you down to take in your surroundings.

The same goes for exploring nature. Hiking, rock-climbing, zip-lining, discovering ruins, or paddling a canoe lets you experience different environments and landscapes — and reminds us all why we need to protect these places.

If you’re on a beach vacation, swimming can get your heart rate up. We’re not talking about mindless laps in the pool while dodging an unruly game of Marco Polo. Snorkelling can introduce you to a beautiful undersea world and the strange creatures that live there. Even walking along the beach provides resistance which can turn a leisurely stroll into an activity that raises your heart rate.

A vacation can be a break but it’s not an excuse to return to bad habits and destroy all your good work. By making sure that each indulgence is deliberate and taking the time to get some well-needed rest, you can come back home reinvigorated and ready to commit to yourself.

When time is crunched, HIIT and Tabata can help you work out harder rather than longer

Posted on July 15, 2019 by Sol

Tabata workout: woman planking / Image source: 8fit.com

When time is crunched, HIIT and Tabata can help you work out harder rather than longer

I have so much free time. It’s easy for me to schedule my workouts and still juggle my to-do list. My first priority? It’s spending an hour on the Elliptical a day. I never miss a yoga class. It’s not something I would ever do.

Well, a trainer can dream.

Our lives are busy and fitting in full workouts can be challenging. When we are overscheduled, working out and eating mindfully drops to the bottom of our list — when it should be right at the top. Taking care of these essentials will keep you strong for those difficult times. Physical activity helps you release stress and improve your mood.

But what happens when you’re so overbooked and overstretched that even the idea of getting to the gym is creating anxiety? First of all, it’s time to rethink what a workout is. You don’t need to spend hours and hours on a piece of equipment to get results. There are many ways to maximize your workouts so they are an effective stress reliever instead of an added cause of concern.

When time is short, you need to work harder, not longer. Even a fifteen-minute circuit can get your heart rate up, clear your head, and achieve results. Both centered around intervals of high intensity exercise paired with periods of complete rest, HIIT and Tabata can inject a short burst of energy in minimal time.

HIIT, or High Intensity Interval Training, is exactly what it sounds like. HIIT promises the best workout in the least amount of time. By alternating high intensity exercise for 30 seconds with a recovery period of 90 seconds, the goal of a successful HIIT workout is to reach 80% of your maximum heart rate. No matter how long you rest, the key is that you bring everything to your intervals. Whether it’s sprinting or upping the resistance for 30 seconds, followed by recovery, going all in is essential for this streamlined workout.

Tabata training is one of the most popular forms of HIIT. It consists of eight rounds of ultra-high-intensity exercises in a specific 20-seconds-on, 10-seconds-off interval. It may only take four minutes to complete a Tabata circuit, but those four minutes will push your body to its absolute limit. Tabata is a shorter workout where one activity is repeated.

Both HIIT and Tabata can maximize your workout time when you have a lot on the go. These under-30-minute workouts are effective and efficient. Like most workouts, results may vary, but just making the time in your busy schedule and committing to making the most when you’re putting on your running shoes can help you prioritize yourself and manage stress.