If the shoe fits, wear it out: what to look for in athletic shoes

Posted on February 17, 2020February 16, 2020 by Sol

If the shoe fits, wear it out: what to look for in athletic shoes

When we think about workout gear, we like to make sure that it’s durable, supportive, and appropriate for the activity. But what about your shoes? For many of us, we have a designated pair of shoes that lives at the gym and only comes out for workouts. But how do you know when it’s time to say goodbye to those shoes? Do your shoes need to be falling apart before you replace them?

When judging if it’s time to consider buying new athletic shoes, you need to consider how often you use them, where you use them, and what they are used for. Here are some tips to help you decide if you need a new pair…and what to look for when you’re facing a rack of identical kicks.

Running

Average lifespan: 6 months

When should I get a new pair?

You can estimate your shoe lifespan by the distance you run and where you run. A shoe that’s being used outside in the elements will have a different lifespan from one that lives on the treadmill. If you find your shoes have less response on surface contact, there are visible signs of wear on the sole, and the upper part covering your foot is showing signs of breaking down, it’s time to invest.

What should I look for in a new pair?

Running shoes are designed for cushioning and to disperse forces upon landing. Look for shoes with a good cushion and a heel rise that is slightly higher than the toes to facilitate forward motion.

Weightlifting

Average lifespan: 1 year

When should I get a new pair?

Your weightlifting shoes have to be able to properly support your form. The upper part of the shoe will be the first to demonstrate wear, losing rigidity and offering less support.

What should I look for in a new pair?

Weightlifting shoes have a raised heel which allows you to squat into a deeper position through increased ankle range of motion. Weightlifting shoes are also more stable than your typical barefoot or minimalist shoe. This ensures you have a strong and consistent base to land on, push through, and push out into.

General Gym Activities

Average lifespan: 6 months

When should I get a new pair?

From jumps to lunges to squats to your treadmill warmup, your gym shoes do a lot of work. Lateral movements and weight-bearing steps also decrease the stability of your gym shoes. Usually the front or the side of the shoe are the first to show signs of wear. If you are seeing holes, it’s time to replace them.

What should I look for in a new pair?

A shoe with a basic cushion is all you need. An ankle cut shoe will support your foot as you go through your routine. This allows for maximum flexibility without compromising stability.

Take care of your shoes to make them last and remember that function should always come before fashion when purchasing athletic shoes.

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ELDOA: A new way to stretch and contract your way to relief

Posted on November 25, 2019November 24, 2019 by Sol

Image source: Sphinx Pilates Eldoa Toronto

ELDOA: A new way to stretch and contract your way to relief

The Future of Fitness Explained: ELDOA

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.

Maybe you first heard about ELDOAs at a pilates or yoga studio. Maybe this method was recommended to you by a physiotherapist or osteopath. If you suffer from chronic back or joint pain, recurring injuries, or just poor posture, it’s possible that you’ve stumbled on ELDOAs as a way to relieve and re-adjust your spine. But is this just another trendy mat exercise or will it actually produce the results you need?

What is the ELDOA method?

ELDOA is an acronym — that’s why you will always see it capitalized. Designed by French osteopath and medical doctor Guy VOYER D.O., ELDOA stands for Etirements Longitudinaux avec Decoaptition Osteo-Articulaire (translation: longitudinal osteoarticular decoaptation stretches). Using myofascial tension and muscle contractions, ELDOAs can affect the tissue, ligaments, nervous tissues, and organs associated with a joint or spinal segment.

What do I need to do?

The ELDOA Method is a series of postural exercises. Each exercise is carefully designed to “create space”. Getting into the postures isn’t hard, but holding them feels challenging, and precision is essential. ELDOA postures are very specific compared to other techniques. Each posture is held for 1 minute of tension, followed by a release. During this minute, you continue to reach and stretch—using your legs and arms to find the force needed to push more length into the spine and add more space around the target joint.

Does it work?

Everyone can benefit from the effects of ELDOAs but each person is different. From stress relief to improved recovery time, ELDOAs have a number of benefits. Many people report benefits including normalizing bulging discs, increased flexibility, reduced back and joint pain, relief of neck and shoulder pain, and improved posture.

Should I try it?

While there are ELDOA videos on YouTube, ELDOAs and Myofascial Stretches are very specific and complex techniques. They require attention to form and correct progressions. If you are interested in adding ELDOAs to your workouts, find a certified instructor. There are a number of studios in Toronto who conduct ELDOA classes. I’m also a certified ELDOA instructor and have successfully used these postures with my clients.

More Information Please!

Try these links and get educated about the ELDOA method:

Forget dancercise comparisons: appreciating barre for its isometric benefits

Posted on March 11, 2019March 10, 2019 by Sol

Barre exercise / Image source: Yoga journal

Forget dancercise comparisons: appreciating barre for its isometric benefits

Barre studios are springing up as quickly as spin studios were a couple of years ago. With strange socks with jelly grips and unitards that send you into Flashdance flashbacks, is this new fitness-dance hybrid for you? Will you have to learn difficult combinations and wear a tutu? What exactly is a barre class?

Barre classes combine strength training and cardio by focusing on small, isometric exercises. Isometric exercises are contractions of a particular muscle or group of muscles. During isometric exercises, the muscle doesn’t noticeably change length and the affected joint doesn’t move. Isometric exercises help maintain strength.

The barre is the primary prop used to balance while performing these isometric exercises. Depending on the class and instructor, you will also use very light weights (1 to 4 lbs), a strap, weighted balls, and those squishy exercise balls that only seem to exist in fitness studios.

Each class begins in the centre of the room and moves through a specific set of poses. You start with core (planks, modified push-ups), then move on to arms (small biceps curls, tricep extensions). Following this, you will find a place at a ballet bar and perform exercises that target your legs and glutes. Each exercise focuses on small pulses movements — you will hear “up an inch, down an inch” so many times — and works to fatigue.

There are a number of benefits to barre classes. It’s a challenging workout that focuses on tiny movements. You can be a fitness novice or an expert and still find yourself tired by the end of the hour class. The class is also good for joints as there are no high-impact components. Each studio seems to follow its own flow so once you have taken one class, you will have some idea what to expect. Of course, different instructors will change and modify based on preference and experience.

While barre classes do boast benefits like improved posture, muscle definition, weight loss, increased flexibility, and reduced stress, they really are no different from any enjoyable group exercise, yoga, or pilates class. The techniques are ballet-like but they won’t give you a dancer’s body. You will feel taller and stronger, more aware of your core and posture, but you won’t be asked to dance lead by the National Ballet of Canada. There are also a lot of squats, or pliés to use the correct ballet term — so if you suffer from knee issues this class may not be for you.

Like many group exercise classes, barre studios can be expensive and may require a monthly or class number payment commitment. Fortunately, the first class is often free so you can try out the class and determine if it’s a right fit. ClassPass (link to Committing to a class blog) also includes a number of barre studios and classes options to make this group fitness class more affordable.

And barre isn’t just for women. Like many lower impact studio classes, barre classes seem to predominantly attract women. However, all of us can benefit from an hour of tiny, exhausting movements, and being reminded how our abs work.

With weight training, it’s not how much you lift, but how well you lift it

Posted on February 4, 2019March 24, 2019 by Sol

Weight training / image source: Isabella Mendez / pexels.com

With weight training, it’s not how much you lift, but how well you lift it

No matter if you are a beginner or a pro, the benefits of weight training are far reaching and long-lasting. We’ve debunked the myth that weight training makes you bulky and have emphasized its importance as part of a balanced fitness regime.

You might learn weight training techniques by watching friends or others in the gym, but sometimes what you see isn’t safe. Incorrect weight training technique can lead to sprains, strains, fractures and other painful injuries that may hamper your weight-training efforts.

Proper form matters — and this starts from the moment you take your weight from the rack. The better your form, the better your results. If you find your neck kicking in when you should be using your arms, decrease the weight or the number of repetitions.

If you’re new to weight training, work with a personal trainer who can introduce you to the basics of proper technique. They will be able to instruct you on good form and even provide modifications to accommodate any injuries.

If you are using classes like Body Pump or another group barbell workout to introduce you to weight training, start with light weights. This way you can focus on the instructor’s (or virtual instructor’s) technique. Your instructor will demonstrate good form and give you many verbal cues throughout the workout. Once you’ve conquered the mechanics, you can move on to heavier, more challenging weights.

If you’ve been using weights for a while, consider scheduling time with a trainer to double-check your technique and identify any changes you may need to make. We all get into patterns and our bodies can compensate for weaknesses. This can result in incorrect technique and potential damage. Even trainers can use a check-in with another professional to correct bad habits and assess technique. There are always small adjustments that can be made to improve alignment and efficiency.

By prioritizing good form over heaviness of weight or amount of repetition, you will get more out of your weight training workout. You will protect yourself from injury and build a foundation for future success.

Top 5 things to look for in food tracking apps

Posted on January 14, 2019January 13, 2019 by Sol

food tracking app / image source: damnripped.com

Top 5 things to look for in a food-tracking app

There are countless fitness apps that promise to make tracking your diet and exercise fast and easy. Some boast five star reviews and testimonials while others appear with nothing less than a brief description. Like many of you, I’ve downloaded an app or two (or twelve…) only to find it unsuited to my needs. Lack of instructions, a small food database, unintuitive interfaces, and ads can all turn your new fitness companion into something that is quickly uploaded to the cloud and forgotten.

The goal of any fitness app should be that it is something you want to actually use. Tracking a meal should take no more than five minutes. Otherwise, it’s a hindrance and not a help.

Here are five things to look for when deciding which app is right for you:

It is has scanning functionality. This is probably the most important element you want in your tracking app. By allowing the app to connect with your camera, it can quickly scan and input nutritional information directly from labels. You won’t have to complete the fields of calories, fats, carbohydrates, and protein. Scanning makes it simple to enter your meal.
It’s been around for a while. A more established app will have a greater database of food to choose from. Many popular apps allow users to add new items to an aggregated database so there’s more chance a barcode or restaurant item is recognized in the future.
It remembers your favourite and previous meals. When we start making more conscious diet choices, there’s a strong chance we are going to be eating the same things more frequently. Apps that allow you to save your favourite foods, recognize previous meals, or allow you group commonly used items will save you time.
It fits your goals. Whether you’re calories counting or just tracking to figure out what food gives you heartburn, there’s an app for that. With so many specific dietary choices, you want to find the right app for you. This means there’s no point downloading a keto-specific app if you are practicing intuitive eating. If you like to share and get support from a community, many apps highlight this. Others will never prompt you to share with virtual friends. Do your research about the features of different apps to understand what makes them special.
It is clear about its payment structure. It may say “free” in the little bubble next to the download button but does that mean you’ll be bombarded with ads that will prevent you from getting to the next screen? Some apps will give you initial access to a full version of the app for a limited time before it locks you into a monthly payment plan or a lite free version. There are plenty of free apps that may fit your needs but there are also paid upgrades that are more aligned with your goals. This decision is yours to make so don’t be fooled into paying for automatic fees or subscriptions if it’s not valuable.

It may take a while to sift through the many food tracking apps out there but there is one out there that’s perfect for you.

What food tracking apps have you benefited from—and which ones would you recommend against? Let us know so we can compile a list and get others on the right tracking track!

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

Posted on November 5, 2018November 5, 2018 by Sol

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

Posted on October 29, 2018October 28, 2018 by Sol

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.

Strip away the scandals and focus on the benefits. There’s a lot to love about yoga

Posted on August 6, 2018August 6, 2018 by Laura

Strip away the scandals and focus
on the benefits. There’s a lot
to love about yoga

How could anyone who embraces fitness, wellness, and balance dislike a centuries-old movement-based meditation practice? Yoga is linked to so many health benefits including calming your mind, toning your body, improving flexibility, and finding overall happiness. Why do you hate yoga?

And the fact is that I don’t hate yoga. I just hate how it’s perceived and what it’s a short-hand for in our society.

Unfortunate associations

I hate the corporatization of yoga and its connection to affluence. To be a real yogi, you need the right four-way stretch fabric and a special towel made from bamboo and unicorn tears. Yoga clothing carries astronomical price tags and is often made in unsafe work conditions. I think we can all remember when the CEO of Lululemon was caught out fat-shaming and insulting the very people who bought his clothes. It’s embarrassing, but it was part of a larger snobbery that separated appropriate yoga bodies from unsightly ones.

I hate the gurus. There are teachers who use adjustments as an opportunity to subtly touch their practitioners in a way that crosses the line. What about the power-hungry narcissists and sexual assaulters who gaslight their students to make excuses for bad behaviour? Or the enlightened individuals who preach humility and charity with one hand, while pushing unnecessary classes and workshops with the other? They abuse the trust of people who just want to be a little better than they were yesterday.

But I love yoga

With yoga comes the acceptance that we are all different. Just like we all struggle in life with different things, you can leave it all on the mat. You can sweat, flow, breathe, or just lie down. Every practice is different. The expectations you set for yourself differ every time until you learn not to set expectations. You learn to be present and take each pose as a mini-challenge.

For many people, it’s hard to get back to the root of yoga because of all the bullshit. All the fake gurus and the cool clothes won’t take away the fact from the purity of breathing and focusing on the stretch. When you relax into a yoga pose, you’re treating yourself to some quiet time. You can tune out the world and all its violence, terror, and cruelty.

It’s easy to get caught up in the yoga lifestyle and the nastiness of it all. It’s easy to find ways to hate yoga. But it’s even better not to. Because yoga was here before the moisture-wicking fabric, and the predators, and the cool bags with extra pockets. And there’s something that endures about something that connects you to yourself — and challenges you to be a better person … one breath at a time.

Has yoga been good to you?

Tell us about your experiences with yoga! Any good stories? Any bad ones? An instructor you found especially helpful? A pose or position that was particularly difficult? Let us know in the comments!