Committing to a class — and getting the most out of your commitment

Committing to a class is a big step. Image source: pexels.com
Committing to a class is a big step. Image source: pexels.com

Committing to a class — and getting the most out of your commitment

We talked last week about class fitness. If you are wondering why a primarily one-on-one training studio like TrainingSpaces is promoting class fitness, there are a couple of reasons. As a trainer, I want you to be fit and achieve your goals. For most people, coming to see me once, twice, or three times a week is an amazing way to pay off the commitment you’ve made to yourself. However, what about the rest of the week?

What are you doing when you aren’t here?

In a city like Toronto, there are so many different ways to keep fit and challenge yourself on a weekly basis. Discovering spin or another type of cardio can add to your routine. We even offer classes at TrainingSpaces to supplement your weekly training routine.

But how will you know what class is right for you?

I believe that the future of gyms is in small boutique studios dedicated to a specific type of workout. The big box gyms of the past are being replaced by smaller spaces committed to one activity. At the same time, cheaper functional franchises like Hone Fitness provide no classes and just the basics. There are no instructors but lots of equipment and machines.

The small class studio allows for a specialized experience but there are still franchises. Popular U.S. names like SoulCycle and Barry’s Bootcamp are opening up Toronto locations. F45, an Australian crossfit-inspired workout complete with a specialized heart rate monitor, has franchises popping up on corners throughout the city. If you are interested in a class, expect to pay at least $25/session. Of course, there are bulk discounts with multiple class commitments reducing prices significantly.

But $25/class is a lot to pay — especially if you aren’t sure if you are going to enjoy the experience. Here are three ways to attend classes at a cheaper price point:

First-time deals: Most studios, whether it’s yoga or bootcamp, offer an introductory price. Depending on the studio and the offers, you might have a week of unlimited classes or even a free initial class. It’s worth taking advantage of what the studio has to offer and attending multiple classes. In the first class you will be acquainting yourself with the specifics of the activity and the studio so it can be difficult to really assess if this workout is for you. Try to attend at least two classes before committing to more … or deciding if you even want to continue. Also, it’s best to sign up when you can actually take advantage of the first-time deals so plan your first visit at a time that aligns with your schedule.

Class Pass: If you are a millennial, you’re probably familiar with Class Pass. This monthly subscription provides you with a number of credits which you can trade in for different fitness classes. Depending on your membership—from $15 for 6 credits (one class/month) to $105 (6-10 classes/month)—you can experiment with everything from EMS Training to Hip Hop to CrossFit to Pilates to that mermaid-tail swim class. Individual studios decide how many credits each class is worth and these can range quite significantly from 3 to 9 credits/class. You have a month to use your credits and unused credits roll over. Remember to book early because many studios increase the credit numbers the closer you get to the class time. If you are interested in ClassPass, this link will knock $30 off your initial monthly subscription: http://class.ps/jcliz

Groupon: Yes, everyone’s favourite location for knock-off boots, pet socks, and cheap restaurant deals also offers fitness classes at reduced rates. Some very popular studios, like Joga House popularized by Real Housewives of Toronto’s Jana Webb, offer discounted rates on classes or unlimited monthly memberships.

As fitness becomes more and more specialized … and the rates for individual classes continue to increase … there are ways to make fitness affordable before you commit. Paired with your weekly weight training, classes will help move you one step closer to your fitness goal.

There are no cheat days when it comes to weight loss

wieght loss cheating / image source: tucsonhypnosis.com

There are no cheat days when it comes to weight loss

We don’t gain weight overnight. It happens slowly over time. We know we’re making unhealthy food choices but we tell ourselves that one little chocolate bar won’t matter. We indulge in our trigger foods and have that extra helping. We allow our cheat day to extend to the entire weekend, promising ourselves that tomorrow we’ll be better. We ignore the scale and our clothes expand with us.

And then one day, we try on something for a special occasion and find we can’t zip it up. So, we finally dust off the scale (probably replacing the old, dead batteries) and we see the reality of our weight.

And then one day, we try on something for a special occasion and find we can’t zip it up. So, we finally dust off the scale (probably replacing the old, dead batteries) and we see the reality of our weight.

Before you accuse me of body shaming, I want to make it clear that there is an ideal weight for everyone. But I’m not talking about the laughable BMI calculation. I’m referring to the weight where you feel best. This is the weight where you feel comfortable in your body and are considered medically healthy. This isn’t about aesthetics or being a size 0. It’s about you not looking in the mirror, even being able to look in the mirror, and knowing you are living your best life. A life where you are confident and can move through the world in a positive way.

For many people, myself included, who have struggled with their weight — we know when we’ve gone too far. We not only don’t look our best, but we don’t feel our best. We don’t understand why we’re in this position again. But we also know exactly why we’re in this position again.

You need to reset and commit to taking charge. It’s time to be disciplined about what you eat and how you exercise. This isn’t about calories in/calories out. This is about mindful, healthy decisions that will lead you back to feeling good and taking control of your future.

Most conventional diet and exercise plans introduce different phases. The first stage is the most restrictive and limiting. Over the years, I’ve seen people embark on the first phase excitedly and see quick results. Once they move into maintenance and re-introduce new foods and concepts, they lapse back into bad habits. This is where the half a teaspoon becomes a full teaspoon and then a tablespoon. Instead of thinking of your weight loss in phases and as a diet, think of it as recommitting yourself to you. This is an opportunity for you to listen to your body and really figure out what it needs and what it wants.

Here’s a list of five things you can do today and I share with my clients when they need to reset their diet and exercise.

  1. No sugar. This includes all fruit, except for berries.
  2. No starches. This includes bread, pasta, rice, potatoes, and pizza.
  3. Drink water. You should aim to drink at least 2 litres of water a day.
  4. Do 30 minutes of cardio seven days a week.
  5. Your best food choices all start with S. Salads, scrambles, soups, and smoothies will fill you up and provide you with lots of choices.

These are small things to start you on your path and will help guide your choices. This isn’t a quick fix or a diet plan. It’s a solution to get you back to your best self. It’s permission to acknowledge that you need to recommit yourself to yourself.

Whatever interrupted your discipline and dedication, that’s gone now. Whatever went on in your life that made you give up and settled you back into old patterns — that was yesterday. Those choices, they are part of yesterday as well.

So step on that scale or put on those too-tight jeans. However you measure your success, these items will reward you throughout your journey. And you deserve it.

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

The Choose Your Own Adventure Cardio Workout

Cardio workout: guys playing basketball. Image credit: Tim Mossholder / Pexels

The Choose-Your-Own-Adventure Cardio Workout

When you commit to strength training, you are building muscular endurance and strength while keeping your bones and joints healthy and strong. Fat loss is a side effect.

To balance out the good work of strength training, I recommend that my clients participate in some kind of cardio exercise. And cardio is not an exact science. There’s no X times of week + Y speed = Results. Cardio does burn calories but it also helps you keep your heart healthy and prevents disease.

Should I do cardio in the morning or in the evening?

Studies say that you should exercise first thing in the morning. They also say you should exercise in the evening. I say you should exercise when it’s most convenient for you. If this means going for a quick run on your lunch break or waking up at 5 AM — the most important part in finding a place for exercise in your day. Make it part of your schedule and find a time that works for you. You know when’s not a good time to exercise? Never.

What kind of cardio should I do?

The kind of cardio you should do is the kind that you like. Forget about keeping an eye on the calories burned square on the machine. Those numbers are estimates and often exaggerations. This means there’s no point looking for the machine that burns the most calories — instead find something that you enjoy. Some people love spending the focused 30 minutes on an elliptical, catching up or rewatching their favourite TV show. Others would describe this as one of the circles of hell. For others, hiking on the weekend or taking a dance class contribute to their cardio.

Like my advice when it comes to finding exercise time in your schedule, the same goes for cardio equipment and type of cardio. The most important thing about cardio is that you do it.

How Long Should I Spend on Cardio?

If you’re getting started, you should spend 20-60 minutes on cardio, three to five days a week. If you are new to training, three days a week is a good start. If you are more experienced, I would aim closer to the five days a week to increase your heart rate. And this doesn’t mean that you need to run five days a week. You can mix it up with a combination of classes, activities, and cardio machines.

Cardio is one of the few things in life that really is all about you. So be selfish and find that me time. It’s your adventure, so what will you choose?

Take heart: hitting a plateau means you’re getting closer to your goal

woman holding scale and screaming because she's hit a plateau. Image credit: diyhcg.com

Take heart: hitting a plateau means you're getting closer to your goal

We’ve all experienced this: you step on the scale after a week where you rejected the office “it’s Thursdays so let’s have cake” celebration and swapped after work socializing for a killer run…only to find the numbers remain the same. How is this possible, you ask yourself. Why didn’t I indulge? And the whys and the hows just keep on coming.

Plateaus are extremely frustrating when you’ve been focused on your goal and find yourself stuck. But here’s the thing… if you weren’t moving towards your goal, you wouldn’t be stuck. A plateau is not failure. It’s the indication that you are moving towards your healthier life and away from your starting point.

I encourage my clients to start with a measurable goal in mind — whether it’s a number, a size, a rep count, or a weight amount. We make a plan and emphasize small changes along the way. Every week is an opportunity to make small modifications to the journey. Whether it’s logging food in a journal or adding an extra weights session, one change a week is not overwhelming and provides a sense of accomplishment. The following week, we’ll add another small change.

All these little changes add up to eventual results. I always emphasize that slow progress is about changing the behaviours … and making a lasting impact. Like all changes, at first this can be uncomfortable. Shaking up the routine and taking yourself off automatic can be tough. Finding yourself saying “no thanks” and putting yourself first is difficult. But we have to remind ourselves that we are doing this so we can be better and take care of others.

A plateau is when you get comfortable. It’s a signal that your body is getting used to these positive changes. If you want to keep moving towards your goal, you need to feel uncomfortable again.

To get back on track, we need to assess what’s going on with your diet and exercise by ….

Switching up your exercise 

Try a new class, activity, or ask for heavier weights. You need to feel challenged again — even if that’s holding a yin yoga pose for five minutes and just breathing through it.

Checking your food diary

It’s time to take a critical look at your food journal. Are there any trends that you’re noticing? If you thought you would give that food diary a break, it’s time to get back into writing everything/recording everything.

Although it might feel like you’re starting all over again, go back to the one change a week philosophy. What will you do this week to challenge yourself? How will you get yourself out of the plateau rut? Instead of being frustrated, it’s time for a reset and a celebration. A plateau is just a rest that reminds you that you’re on the right track … and you can keep going.  


Laura's question of the week

Have you ever hit a plateau? (Hint: the correct answer is always “yes.”) Was it weight loss? Strength? Flexibility? Aerobic endurance? How did you get past it? Let us know in the comments!

Plateau Point trail sign in the Grand Canyon. Image credit: artoftall.com

Running 101: how to overcome your fears and hit the road

Running 101: woman in track suit at the starting line. Image via Gratisography

Running 101: how to overcome your fears and hit the road

In the warmer months, many of my clients tell me that they want to start running. But, haunted by the ghosts of gym classes past, they are fearful. But running is for everyone — unless you have knee/joint mobility issues.

But how do you get started? Here are some tips to conquer your fear of running.

Get a Walk to Run app

There are so many programs designed to help wannabe runners progress incrementally. Most of these apps slowly increase your running time and you’ll see how easy it is to go from 30 seconds of running to five minutes to 10 minutes to 30 minutes. I recommend the Run 5K – Interval Training Program (https://www.felttip.com/run5k/) app or the C25K (Couch to 5K) http://www.c25kfree.com/ which both have simple interfaces and let you listen to your own music or podcasts while you train three times a week. They are designed for first time runners.

Make a playlist

And speaking of music, there’s nothing that can terminate a workout like a terrible song. It’s enough to make you give up. If you can craft a special running playlist, timed to your workout, you can give yourself the motivation you crave when you’re running up that hill.

Run somewhere

Sometimes it’s difficult to get motivated to run in a 5K loop around the neighbourhood. But what if you are running to something or somewhere? Why not run instead of waiting for the bus? Make sure you have plenty of time to incorporate your walks and runs — following your program. By running with intent, you need to maintain a pace or you’ll be late. This is an easy way to incorporate your run time into your weekly routine.

Sign up for a race

Sure races bring out the super competitive professionals with legs longer than your entire body. But they also bring out families, first time runners, and people who really believe in a cause. There are a number of races dedicated to fundraising for specific charities and institutions. Find something that you really care about and raise some money to support their initiatives. It doesn’t matter how slow you run — knowing that you’re running for a cause is enough to keep you going.

It’s just you and the road

Runners love the meditative running high they get by taking on the road. Some days you fly down the street and hit your milestones with minutes to spare. Other days, there’s an elderly lady speed-walking and leaving you in the dust. But at the end of every day, you’ve accomplished something great. Every run is worth celebrating. Speed and distance don’t matter. The fact you did it … that’s the true accomplishment.

So… are you ready to lace up and hit the pavement? Good luck — and don’t forget to warm up and stretch to prevent injury.

Trigger foods: the obstacles to our weight-loss goals

Woman eating chocolate, a common trigger food. Credit Pixabay.

Trigger foods: the obstacles to our weight-loss goals

I’ve had clients come to me in tears wondering why they haven’t achieved their weight-loss goals. It’s hard,  it’s frustrating, and it can trigger exasperation. As we always say, gaining weight is easy — losing it is hard. With the amount of food-tracker apps on the market and quick solutions, education about food density, and devices that calculate calories … we should be better at shedding those impossible pounds.

So what do I tell clients who are devastated by non-moving numbers on the scale? Well, we always start with being realistic. The healthy way to lose weight is 1-2 pounds a week. That’s it.

And then we look at trigger foods. These are the foods that you have an unhealthy relationship with. For some people it’s sweets. For others it’s salty. And I’ve had clients devour portions and portions of spaghetti bolognese. These are meals or snacks where there is a bottomless quality to your consumption. You can eat and eat without ever feeling full. Eating becomes an avalanche and you can’t stop until it’s all gone.

When you look back at your week, can you isolate those moments where you experienced a craving so severe that you couldn’t focus on your work? For so many people, the emotional component of eating undoes all their good work of exercise. Wanting a treat for finishing a project. A vending machine run in the middle of the day to break up boredom. A salty snack that is chemically designed for you to eat the entire bag in one sitting.

Honesty is key

Pasta, beer and bread are also common trigger foods. Credit: Stokpic.comSo, what should you do about these foods? Personally, I recommend avoiding them altogether. If you are honest with yourself, and identify a trigger food, keep it out of the house or desk drawer. Knowing yourself is the first step. And don’t lie. Being honest is hard, but it’s essential.

Does that mean that you’ll need to be on a sugar-free, no-salt diet for the rest of your life? No, it doesn’t. But if it means that you will never purchase a certain type of rice-cake flavour because you will consume it all in one sitting — that’s a fair trade-off to hit your weight-loss goal. By being as specific as possible about the item that causes you to want to consume in mass quantities, you can sever the relationship with this food. And keep on track to towards your goals.


What foods are red flags for you? How have you dealt with them? Let us know in the comments!

Making a commitment to fitness: Day One is today

Commitment: balance ball silhouette illustration
Commitment: balance ball silhouette illustration

Making a commitment to fitness: Day One is today


Commitment can be a pain.

You know you’ve done this at least once. We probably all have. It’s Day One. It’s the magic day when you will actually start working on yourself. Whether it’s tomorrow or Monday or the first of the month, we’ve all pushed off our start day to one that feels more “real.”

In the meantime, we give ourselves permission to indulge in the habits that we are trying to break: a last supper of all the foods that are going to be our no-goes in the future, another day of sleeping in instead of hitting the gym early, or another day of late night bingewatching instead of getting those eight hours of sleep. Whatever your goal, you’ve probably found your own little way of avoiding it. And it’s okay because tomorrow, or Monday, or June 1st … That’s when you’re going to get serious about your goals.

Things get real

And then the monumental day comes and you forget to set your alarm. Or it’s someone’s birthday at work and you just have to have a piece of cake. Or you start your first run and your running belt breaks, leaving your keys and cash all over the sidewalk. Well, so much for Day One. Now, you’re off track until next week. Or next month.

And it happens again. And again.

Break the pattern

So instead of building up Day One as the only time to get on track, why not forget about Day One altogether? Instead, look at the small things you can do today to help you work towards your goal.

Look to today and not tomorrow — and celebrate your small accomplishments instead of focusing on a bigger goal. What did you do today for yourself?


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Treadmill shot for commitment post

Laura's challenge of the week

Find one thing that gets in the way of you keeping your commitment to yourself. It doesn’t have to be anything big; little things are often easier to find, and easier to change. That’s how good things start. 

Questions? Suggestions? Let me know!