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

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

Finding motivation for exercise isn’t always easy; ultimately you have to look within

Guy can't motivate himself / Image source: gro.co.uk
Guy can't motivate himself / Image source: gro.co.uk

Intrinsic or extrinsic: finding motivation for exercise isn't always easy, but ultimately you have to look within

There are a million excuses and I’ve heard every single one. There are creative reasons why someone might miss a workout, indulge in mindless eating, or forget their gym shoes. If you show up to your training session feeling like you would rather be somewhere else, the experience won’t be positive. It’s rare that someone drags themselves up the stairs at TrainingSpaces and has a transformational workout.

We all have days where we lack motivation. Whether it’s a rainy day that would better be spent under the covers or a sunny day where you would rather be out on the patio, how can you trick yourself into putting 100% into your workout?

There are two kinds of motivation: extrinsic and intrinsic. Extrinsic is when we do something to earn a reward or avoid a punishment. Intrinsic motivation is when we engage in a behaviour because we find it personally rewarding. While both types of motivation can be useful in the short term, it’s intrinsic motivation that wins the day when it comes to exercise.

Looking at your routine as a means to an end will not make it stick when things get tough. Financial rewards, promises of new exercise gear, or better abs don’t last. So how can you rewire your brain to look forward to exercise instead of dreading it?

If you want people to mention how great you look because you’re hitting the gym, you’ll stop when the compliments do. When you instead focus on being stronger, improving endurance, or testing your flexibility, every workout is an immediate opportunity for improvement. Running without stopping for an extra minute is something the only matters to you…but it’s a long way from the days when you couldn’t get halfway down the block.

Another tip to increase motivation is to only do things you enjoy. Instead of doing pilates because you read that it helped a celebrity drop weight fast, do it because you like it. There are hundreds of activities out there that can become part of your fitness routine. From swimming to dancing to cycling to powerlifting, all movement is valid. Just because you aren’t drenched in sweat and dying doesn’t mean that you haven’t done something that’s good for your body.

Building motivation can be difficult, but with consistency and patience, you can grow to love your workouts. They are a break from your routine, something just for you, and an opportunity to prove to yourself just how good you can be. Finding those messages within will keep you dedicated and excited for every session.

Do you really want to change?

Change often comes one droplet at a time / image source: medium.com
Change often comes one droplet at a time / image source: medium.com

Do you really want to change?

One of the biggest reasons why people start working with a personal trainer is that they want to change. There has been a moment of realization when change becomes essential. Whether incited by a past or upcoming doctor’s visit or the inability to get into your favourite pair of jeans, you are propelled to take charge of your health. And the change will begin.

We all embark on change with the best intentions. But the reality is that change is hard. We say we want to commit ourselves to transformation — but this is often a slow process. One of the reasons why people have embraced the keto diet is that it works quickly. Making those adjustments results in significant and quick weight loss. When we see the effects of change and want to continue. When it looks like we’re putting in effort and don’t see results … well, it’s hard to keep on track.

Additionally, it’s easy to say we want to change but when it comes down to putting in the work…that’s a lot harder. It pushes us out of comfort zone and makes us feel vulnerable. We don’t ever want to appear weak or in need of help. It’s the daily armour we put up that allows us to move through a world that is often complicated and cruel.

If you’ve settled changing something in your life, how can you make it last? Well, change has two parts. There is the thought and there is the action. You can say you want to start running three times a week, and you can really want to start running three times a week, but if you aren’t actually running three times a week, then you need to put those runs in your schedule. Do you need to wake up a little earlier to accomplish this? Can you run home from work? If you aren’t looking for solutions and ways to make change part of your daily life, then it isn’t important enough.

With lifestyle changes, the journey is the focus. The results are surprises. They creep up on you when you least expect it. It’s being able to cycle up a hill without feeling winded or sustaining a 5KM run without walking. It’s choosing a salad because you just want a salad, and not because any diet plan tells you to eat salad. It’s prioritizing yourself and your workouts without feeling guilty.

Change happens in tiny increments, so don’t get discouraged. Allow yourself to appreciate the journey and reject quick fixes. In the end, it’s the change that is earned that is the change that lasts forever.


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TrainingSpaces is marking its one-year anniversary!

Laura Rantin working with a partner.

TrainingSpaces is marking its one-year anniversary!

Today marks a year since TrainingSpaces opened its doors for business.

It was always our dream to create a place that redefined what makes a fitness studio special. We didn’t do it with scented towels or fancy lighting schemes. We focused on quality, inclusion, and community, and built a space that was right for everyone.

We started with just empty space. Then we installed special flooring, a sound system, a Wifi network, and state-of-the-art fitness equipment.

We started with two trainers. Since then, we’ve grown to a roster of 13 trainers with dozens of clients, putting in hours of training seven days a week. From weight loss to strength training and flexibility, all goals and fitness levels are celebrated. We have also been able to offer group classes, bodywork, specialized stretching, diet counselling, and bellydance. Whatever the approach, TrainingSpaces continues to redefine the boundaries of wellness.

We have a growing Instagram presence and our own YouTube channel. Our mailing list continues to add subscribers every week. And we’re boosting traffic to our website and climbing the search-engine rankings with weekly blog updates.

Not bad for one year.

But it wouldn’t be possible without you — our trainers, our clients, and our readers.

And if you thought Year One was a good start, there’s much more to accomplish in Year Two.

Join us and let’s see where the next year takes us!

Measuring your progress means finding the right way to measure

Don't let the scale be the only measure of your progress. / Image source: Pixabay
The way your clothes fit you can be a great measure of progress. / Image source: pixabay.com

Measuring your progress means finding the right way to measure

You step on the scale … and the results are enough to reinforce all that negative self-talk.

It feels like you will never reach your goals. You don’t see enough progress and get frustrated. Is it time to throw in the towel and give up? Do you need another pep talk about how you aren’t working hard enough, how you don’t have will power, and aren’t committed to achieving what you’ve promised yourself?

But the scale doesn’t tell the whole story.

It’s impossible for those numbers to tell you that you’re losing the right kind of weight in the right kind of places. There are so many other aspects to consider, including how you look, feel, and where the weight loss is coming from — your muscles or your stored fat.  

If you count out the scale, how else can you measure your progress? What are the markers you can use to ensure that you’re moving in the right direction?

  1. Use Measurements

Scales don’t track muscle or fat. Even those body-fat calibration scales aren’t entirely accurate. If you are interested in seeing how your body composition has changed, take measurements over time. Using a tape measure to capture your waist, hips, chest, biceps, thighs, or calves can demonstrate how you are reshaping your body.

  1. Take photos

Everyone loves a good before and after photo. If you don’t mind posing for the camera, get a friend or loved one to take a picture of you in the same outfit over time. You can see how these items of clothing fit differently and how your body composition shifts over time. Being committed to a photo shoot every month can help you see the results that those numbers on the scale gloss over.

  1. Small Activity goals

By gradually increasing your reps, your weights, or your endurance, you will be able to experience your progress. If you were lifting 10 lbs with one arm and your trainer moves you up to 15 lbs, how can you not be getting stronger? If you are using a running app like Couch to 10K and you find yourself running more than walking, how is this not progress? It’s hard when we’re in our own bodies to assess how far we’ve come, so take a moment to realize how much you’ve accomplished … and then set your next goal.  

  1. Know your numbers

At your next physical, get your key markers of heart health like blood pressure, cholesterol, blood sugar, and waist circumference. These numbers are key to understanding what your healthy lifestyle is doing in your body. More important than the number of your size tag, these heart health numbers can help you refine how you eat and exercise. This is the real reward for all your hard work — living longer in a body you deserve.

While I don’t necessarily recommend throwing out the scale, it’s essential that it’s not the only way we measure success. If you must weigh yourself, I recommend stepping on the scale only once a week at the most.

Our bodies are complicated machines and always in flux. There are other ways to calibrate success rather than these numbers that may undo all your good work.

You don’t really hate exercise. It just feels that way

Exercise with personal trainer / Image credit: besttrainer.co.uk
Exercise with personal trainer / Image credit: besttrainer.co.uk

You don't really hate exercise. It just feels that way

We all need to exercise. It’s essential to our well-being and it kicks our endorphins into high gear. After exercising, we feel better and we can congratulate ourselves on our accomplishments. Whether it’s a walk around the block or a marathon, exercise is fun, stimulating, and challenging. Exercise is everything!

So why do we hate exercise so much? Why does it feel more like punishment or a chore than something we want to do? Yes, our logical minds can remind us of the benefits of exercise but the rest of us can come up with hundreds of reasons not to exercise.

For many of us, exercise was a childhood punishment. Being picked last for teams or repeatedly told we were unco-ordinated has left its mark on our psyche. We feel we’re bad at sports and lack confidence about our ability to be physically active. Exercises, especially team sports, were terrifying. Even today, exercising in public is another opportunity to pick away at our self-esteem and reinforce everything we were once taunted about.

Alternately, maybe exercise was previously an important part of our lives. If we grew up as athletes or in a career that required us to be physically fit, and situations have changed — we might be haunted by our previous ability. Changes in lifestyle, illness, or even a new work environment may have deprioritized your commitment to maintaining a level of strength or endurance. So we’re afraid to start  again from scratch and we’re haunted by what we once achieved and ashamed that we aren’t our previous selves.

Finally, maybe we hate exercise because it’s tied to dieting and our overall feelings of negativity about our bodies. We exercise to compensate for eating dessert. We stay away from certain types of exercise because we don’t want to compare ourselves to people who look better. We believe that exercise only counts if we’re dripping in sweat and can’t catch our breath — anything else is just a waste of time. The only reason for exercising is to lose weight. Period. So if you aren’t burning calories, you are wasting your time.

With so many reasons to hate exercise, how do you start embracing it? Working with a personal trainer in a body-positive environment is the first step. I’ve stressed honesty and compatibility when finding the right trainer for you. Once you start working with someone who doesn’t just understand your goals but understands your story, you will see that you are co-ordinated. You are able to regain some of that muscle mass. Results will detangle themselves from calories burned.

Whether it’s that scared kid or that former Iron Man or Woman, there are ways to unlock our potential. Nobody is good at everything but everyone is good at something. Working as a personal trainer, I’ve yet to encounter the client who is bad at everything. I’m often surprised by the secret depths of skill, co-ordination, and strength that lies in my clients. I take pleasure in their victories and watch them attack a challenging new routine with not just the confidence to succeed but the confidence to fail.

Working with a personal trainer will help you untangle your emotional exercise story from what you can really accomplish. You are an athlete. You are strong. You just might need some help accepting it.

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.

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