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.

When it’s not just you: is Crossfit the new step aerobics?

Crossfit with kettlebells / Image credit: crossfitthebridge.com

When it's not just you: is CrossFit the new step aerobics?

Maybe you’re like me and remember when gyms boasted Step Aerobics classes by the dozens. Or maybe you can still do a grapevine. But it’s also possible that you are young enough not to even know what a grapevine is. In the 90s, Step and low-impact cardio aerobics were everywhere. These classes had one intention: get your heart rate up.

Cardio was the key to weight loss. And that was it. It’s funny to think of this now because we wouldn’t imagine a cardio-only option in group classes. Even spinning has incorporated short weights sets.

There are trends we hope to never see again. If you talk to someone who was an avid stepper, they probably have knee problems. Slamming your leg on a plastic step in time with the music will undoubtedly leave you with physical scars. Of course, at the time, we didn’t really know any different.

But if we look at the history of group fitness, we can see a direct evolution between our past and our future. While we can laugh about classes of women all hooked up to vibrating belts, we can actually see a correlation between this and current EMS training. Sure, the equipment of today is much more sophisticated but the intention remains the same. Those 1970s leggings of Jazzercize have become the 2018 leggings of Barre. As we learn more about the body and what works (and what doesn’t), exercise trends edit themselves.

And no matter what the exercise was, one thing remains consistent. Community has been a large part of most group exercise classes. Whether it’s a friendly face at the door or recognizing your best fitness friend or that nemesis in the front row who performs every exercise with too much energy, exercising in groups has always been part of the equation.

For many people, being part of a class provides them with more than motivation. If you look at the rise of CrossFit boxes, the emphasis is on working out together. A recent F45 studio that opened in my neighbourhood has asked everyone attending classes to pose for photos to promote a more communal feeling. Knowing people by name reduces barriers between the instructors and class attendees. It also makes it easier to call you for a simple correction.

Humans are social creatures. Getting a friendly smile from someone who is also trying to wrestle with a kettlebell or cheering on those who cross the finish line last in a running club provides us with a dopamine rush of success and belonging. If you’ve ever wondered what happens in a mysterious exercise class, you’re more likely to enlist a friend to join you. There is strength in numbers and shared motivation through friendship. And it’s more difficult to cancel on a friend than cancelling a class.

As exercise trends will continue to develop in weird and wonderful ways (mermaid class anyone?), class fitness isn’t going anywhere. In fact, it’s becoming more and more segregated with studios popping up for very specific purposes. So whether you prefer to attend anonymously or are looking forward to joining your crossfit friends for a full fat latte to celebrate how you’ve crushed the W.O.D., trying a class can shake up your routine.

Image sources: crossfitthebridge.com, crossfithavoc.com, beautyheaven.au.com

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.

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!

Having fitness goals is a great idea, but be smart about it

Smart fitness goals: woman running across a bridge. Image credit: SoPosted.com

Setting fitness goals is a great idea, but you want to be smart about it

For many of us, deciding to start on our health and wellness journey begins with a goal. We may find ourselves winded after climbing the stairs with groceries or receive an invitation to a 25th reunion. Something sparks inside us and says: “it’s time to get healthy” or “it’s time to lose weight.” This will be the motivation we need to take that first step. The idea has been planted in our heads and  it’s time to make positive changes.

But how do you know if you’re setting a realistic goal for yourself? What’s the difference between declaring “I want to get healthy” and “I want do 45 minutes of cardio, three times of week”?  And which approach will be more successful?

No matter if you’re setting a goal for business or fitness, success is most often achieved when goals are SMART: Specific, Measurable, Action-Oriented, Reasonable, and Timely. What does this actually mean?

Specific: “I want to get healthy” is not a specific goal. What does “healthy” mean to you? Is it reducing your bad cholesterol numbers? Maybe it means snacking less on unhealthy foods and bringing your lunch from home. Think about the one thing that you want to achieve and make it very specific and personal.

Measurable: How do you measure “healthy?” By having a number as a target, you can achieve your intentions. Quantifying your goals makes your achievement clear. Did you go to the gym four times this week? Did you perform six pull-ups? Were you able to climb three flights of stairs? Either you did it or you didn’t. There’s nothing in between.

Action-Oriented: If you want to “get healthy,” there’s no concrete set of action steps to adopt. How will you get healthy? Whether it’s writing down everything you eat in a journal or not bailing on your interval training class when you would rather crash, your actions have consequences. What actions will you take?

Reasonable: If you said your goal was to run a marathon by October and you had never participated in a 5 KM run before — I would say that your goal would be unreasonable. However, if you wanted to run a marathon in October, 2019, and you were prepared to commit to training five days a week for the next year, I would applaud your dedication and we would work on a plan. There’s nothing wrong with dreaming and imagining ourselves achieving (and even surpassing) our goals. But we all need a shot of reality.

Timely: By setting a time-frame to achieve your goal, you will be more motivated to stay on track. It gives us something to work towards and an actual framework to work within. This isn’t the mindset of “special occasion” weight loss (which we’ve previously discussed), but a logical, measurable length of time.

One of the joys of setting SMART goals is that you can fall in love with the process. It’s not about the quick fix but the longer journey. Instead of focusing on the “when,” it’s a concrete plan for “how.” By breaking down your goal into very specific parts, you can track your success.

Take a look at your goal — and then take it apart. Tweak and adjust it until it’s SMART and you can evaluate your progress every week in a clear way. Did you achieve everything you set out to do? If not, what needs to change? Minor adjustments will keep you focused and increase the probability of attaining what you are setting out to achieve.

CLF Group Training with Celia Lopez

Celia Lopez group fitness

CLF Group Training with Celia Lopez

Developed using strength and conditioning exercises, the CLF group training class features different exercises to keep you engaged, inspired, and challenged — regardless of your fitness level. Enjoy 360 body development in every one-hour session.  What can you achieve in 60 minutes? Join us for a free trial class and find out! 

Spinning isn’t scary: a group workout that lets you forget about what you’re wearing

Spinning class / Image credit: Duvine.com

Spinning isn't scary: a group workout that lets you forget about what you're wearing

At its very core, spinning is a cardio workout on a stationary bicycle in a group exercise environment. Despite the rise in studios with their expensive merchandise and inspirational mantras, spinning is not an elite activity that should be only attempted by those looking for a transformational experience. It can be intimidating to set foot in these highly curated environments and feel out-of-place in your worn gym clothes.

But if you are curious about trying spinning, here’s what happens once you enter the darkened world of the studio.  It’s not scary. It’s fun, challenging, and highly individualized. And you are in control of the workout the entire time.

At your first class, make sure to get the instructor’s help setting up your bike. Every studio has slightly different equipment so it’s worth checking in with the staff about proper form. If you need to clip in with special spinning shoes, don’t worry if it takes you a while to get the hang of it. Even between studios, each bike may have their own particular quirk. It helps to step into the pedal and snap down as if you were in motion. Like any piece of equipment, the more you are familiar with it, the easier it gets. Again, don’t be afraid to ask the staff for help clipping in.

Most spin studios are incorporating one session of arm exercises as part of the 50-minute class. Make sure to check the weights on your bike and adjust as necessary. The arm workout is not long but it can be challenging. Choose a weight that you think you can work with and will accommodate biceps, triceps, and shoulder reps.

During the class, the instructor may turn up the music or their microphone very loudly to encourage an atmosphere of intensity. Some studios have earplugs available so don’t be shy about grabbing a pair (or bring your own!) if you are sensitive to noise. It’s better to be comfortable than in pain — some of the instructors are loud. Really loud.

Throughout the class, you’ll be guided through each song. The instructor will suggest how much tension to add to the bike. You can adjust as necessary. Because spin is an individual exercise in a group activity, it’s ideal for people who are just starting out or recovering from an injury. You can work at your own pace or even feel free to change up the activity. Studios are usually dark, even candle-lit, so it won’t be obvious if you are unable to keep pace with the pack. Do your own workout or follow the instructor. As long as you are challenging yourself, you’ll be fine.

In other blogs, we’ve discussed exercise types that are conducive to forming cults of personality. Lead by charismatic instructors or studio owners who believe their own hype, these people can cloud the true purpose of the activity. Spin has recently become one of those places where aesthetics appears to be more important than athletics. Don’t be dissuaded. By focusing on what is happening inside the studio, and ignoring the racks of t-shirts with inspirational sayings, you will be treated to a 50-minute workout that will push you and have you returning for another session.

Strong is beautiful: pumping iron is for women too

Laura Rantin strong woman

Strong is beautiful: pumping iron is for women too

One of the mottos we like to embrace at TrainingSpaces is “Strong is Beautiful.” This means we value mental and physical strength as our overall life goal. It’s about having that confidence to speak your mind and stand up for those around you. It means we aren’t interested in some fake, magazine, size 0 idea of beauty.

We’re invested in real people with real bodies. Being beautiful is carrying yourself in your body, pain-free, and creating a shape that helps you move through the world. We believe in functional fitness — and that can be achieved through weight training.

But so many women are afraid of weight training — a critical path to strength. Despite the benefits of resistance training, of the 12.7 million women who belonged to a commercial health club last year, only about half used weight machines, and only one-third lifted free weights, according to the International Health, Racquet and Sportsclub Association (IHRSA)!

The reason? Some women are intimidated by the weight room. Others don’t know where to start and don’t want to hurt themselves. But so many women are convinced that after one session of weights, they are going to bulk up like She-Hulk before going into battle. So they try to avoid weights and the benefits of weight training — instead focusing exclusively on yoga and cardio.

The truth is, women will never bulk up like men, because our hormones are different. If you are training for a bodybuilding competition, that’s a very different routine from your twice-a-week weights workout. Achieving this physique requires a serious commitment to changing your hormones, diet, exercise, and — really your entire life.  

A benefit of weight training we rarely talk about is how it will make you feel. Watching yourself move up from smaller dumbbells to heavier weights is an amazing ego boost. For women who have been told that lifting weights is not good for us because it will make us aggressive or manly, picking up that big weight and holding it above our heads is a sense of pride and accomplishment. It’s about saying “no thanks” when the man next to you at spin class offers to swap your 8 lbs hand weights for his 2 lbs pink weights during the arms routine. And why are those little weights pink anyway? Because they are for girls. Haha … very cute.

Combining cardio, weights, and stretching will only help you to look leaner as you become stronger. Once you start lifting weights, you begin to build muscle, and the more muscles you have the more calories you burn. And the more you lift, the stronger you get.

And well, this goes back to Strong is Beautiful.

Life partner, workout partner: building the relationship by building fitness

Laura Rantin working with a partner.

Life partner, workout partner: building the relationship by building fitness

Working out is frequently seen as a solitary pursuit. If you’re not taking a group class — aerobics, yoga, dancercise — chances are you’re following an individual program, or at least making it up as you go along. If you’re not under the guidance of a trainer, getting all sweaty and out of breath doesn’t seem like the most social thing to do.
 
But what if that’s not always the case? What if you’re comfortable or familiar enough with someone that you’re OK letting them see you as a work in progress — or vice versa? We’ve all heard the stories of gyms as singles cruising grounds, places where you’re just as likely to get hit on as you are to perfect your lifting technique, but what about established couples? What about couples who work out together?
 
There’s plenty of evidence that two partners working together can achieve cumulative results greater than the sum of their parts. Your spouse / partner / significant other can encourage you. They can spur you to better results than you could achieve on your own by holding you accountable and giving you that extra bit of motivation. Whatever the goal — losing weight, building muscle, increasing flexibility, cranking up endurance — working with a partner can help you go harder, longer, and with more dedication.
 
And there’s no shortage of fitness-related activities that couples can enjoy together. You don’t have to tie yourself to the gym. Try: 
  • going for a bike ride
  • taking a dance class 
  • hitting the tennis court
  • renting a canoe
  • rock climbing (if you’re OK with heights)

Not only are you burning calories — you’re getting in some quality time and (hopefully) building intimacy!

Doing things together can be great for relationships. As with most things, of course, a lot depends on clear communication. You want to be sure you’re sharing similar goals and similar approaches to achieving them. There’s nothing wrong with a little healthy competition, as long as you’re both on the same page. It’s important to work things out ahead of time, as much as possible, so you can avoid awkward situations or at least know how to deal with them if they arise. Will you be OK critiquing each other’s technique? What if one of you does well and the other doesn’t? Will you discover something that only one of you enjoys, and if so, will the other be supportive? 
 
As long as you and your partner approach these things with open eyes, open hearts, and open minds, there’s nothing but upside. Partners discover things they never knew they had in common. They can try things they never thought they were capable of. Better physical fitness never hurt anyone, and it can take a relationship to new heights. Now grab your partner, get out there, and get active!
 
Further reading: