Pandemic blues: Opening up and ramping it up again — slowly

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

Opening up and ramping it up again — slowly

Been a rough few months, hasn’t it. The news and effects of the pandemic are everywhere, from the local to the global. We’re fortunate in that Canada, for whatever missteps it may have made, seems to be handling it better than other places, judging by the numbers. It’s easy to cite clichés, but the fact is — it could be worse. As you know, we had to take the difficult decision in April, after modifying our routines, to close the studio down. It wasn’t easy on anyone — on our friends, on our trainers, or on our clients. We kept in touch with all of you as best we could, but we’ve never had any reason to think it wasn’t the right thing to do. Fast forward to August 2020. What with most people observing the precautions (masking up, social distancing, regular hand washing, etc.) and exercising regular gym etiquette and simple common sense, it’s possible that we may have turned the corner on this pandemic thing (touch wood). We’ll need to hedge our bets, of course, and watch what happens when and under what conditions the kids return to school. And of course there are things beyond our control. But for now, with a cautious optimism, we’re opening up again — slowly and carefully. We’re retaining some of the safety measures we implemented in the spring, of course. One trainer at a time, more frequent and upgraded sanitizing, and plenty of wipes and towels. To be sure, all our trainers are briefed on these new procedures. We’re also doing temperature checks and online screening, as well as maintaining 15-minute intervals between sessions. It means that the studio won’t be operating at its former capacity for some time, but naturally we’re putting the health of our trainers and their clients first. If you’re been feeling cooped up at home, if you’ve been craving exercise, if you’ve been pining for the guidance and personal attention of your favourite trainer, now’s the time to call in and book an appointment. Questions? You know where to reach us. See you soon!

COVID-19 got you working from home? You can still work out

Posted on March 16, 2020March 15, 2020 by Sol

Woman meditating in bedroom / Photo by Andrea Piacquadio from Pexels

COVID-19 got you working from home? You can still work out

With many offices and schools closing to slow down the spread of COVID-19, we are entering a new phase of how we combat the disease. While words like “pandemic” seem scary, we all need to find solutions to keep ourselves mentally and physically fit in this uncertain time.

Here are some suggestions on how to make the best of the current situation:

Build a routine

As much as we might like to think of ourselves as spontaneous, routines are extremely beneficial. They create structure in our lives, reduce the need to plan, help us prioritize, and work towards our goals. Routines also reduce stress and allow us to manage times of unpredictability. While many of us have routines centred around going to work, there is no reason why you can’t maintain a routine from home. It may be a little more difficult at first, but plan out your day. How will you break it down? Having set times to eat, stretch, exercise, and walk away from the computer will make you more productive.

Get dressed

While it might be tempting to stay in your pyjamas all day, you have a job to do. Treat your home office like you would your physical office.

While you might choose to wear something a little less formal and more comfortable at home, changing into a different outfit will have you feeling more professional. Or maybe, you want to put on your workout clothes … which leads me to …

Keep your workouts

Whether you’re scheduled to head in for a session at TrainingSpaces or picking up a fitness class, keeping active will help combat the general feeling of lethargy that you may face while working at home. Without the pressure of commuting, you actually have the luxury of using that time to exercise. Exercise will continue to give you that shot of energy and endorphins that we all need at times like this.

Try something new

This is a great opportunity to download a new fitness app. If you are concerned about leaving your house, there are a number of free apps that can keep you on track. For example, the entire suite of Down Dog fitness apps are completely free and cover a range of activities from barre to introduction to yoga.

Go outside

It can be tempting to hibernate and not leave the house without a real destination if you have no particular place to go. However, fresh air is essential. Evan a quick walk around the block in the middle of the day can break up the monotony of staring at your computer screen.

Eat properly

While it may be easier to pop a frozen meal in the microwave, you need to prioritize proper nutrition when you’re at home. A balance of protein, carbs, and fat will keep you focused and stop you from snacking on empty calories. Whether you’re coming from an office with lots of free snacks or you keep your cupboards full of high-calorie treats, food shouldn’t be an excuse to take a break. Be mindful of what you’re consuming — you’re in control. Find another way to take breaks that won’t have you heading to the kitchen.

Meditate and stretch

When things feel overwhelming, there’s always time for meditation. As we adapt to different desks, there are bound to be some new (or existing) aches that become aggravated. Take the time to wrap up your day with some gentle yoga or stretching to combat poor desk setup. Find a guided meditation podcast or app (like SimpleHabit or Calm) that focuses on breathing, slowing down, and grounding you in the present. Free versions of these apps should take you through basic breathing exercises and quiet your mind with breathing and relaxation.

So these are just some things you can do to maintain your energy and focus when working at home.

Pease take a moment to review how we’re handling COVID-19 to keep you safe and healthy.

All the hype surrounding gluten-free eating? Forget about it

Posted on December 16, 2019December 16, 2019 by Sol

Gluten-free diets / image source: healthline.org

You know all the hype surrounding gluten-free eating? Forget about it

I think it’s fair to say that 2019 has been the year of the Keto diet. Keto products, apps that measure fat, cookbooks, and controversies have been top-of-mind in so many of my discussions with my clients. We talked about the keto diet and unpacked the way populate diets cycle through our culture. Coming behind the keto diet in terms of questions and interest is a gluten-free diet. Is a gluten-free diet the key to a healthier, happier you?

Gluten is found in grains such as wheat, barley, rye, and a cross between wheat and rye called triticale. Gluten is to be avoided or removed from your diet if you have been diagnosed with celiac disease, dermatitis herpetiformis, or a gluten-sensitivity. Celiac disease and dermatitis herpetiformis are both autoimmune disorders and affect those who cannot digest gluten. A gluten-sensitivity is an allergic reaction to gluten, and individuals diagnosed with this experience symptoms include diarrhea, constipation, bloating, and pain. For people who have these issues, a gluten-free diet will provide you with relief from the symptoms of these illnesses.

But what about the rest of us? Can we benefit from a reduction in gluten as well?

You know how we talked about trends like cleanses and detoxes that take your money and do little for you? Well, gluten-free is a $4 billion dollar business, being kept afloat by promises of wellness and weight loss. It’s a trendy diet and a quick fix. Why wouldn’t this industry promote the idea of gluten-free?

It won’t make you lose weight. Going gluten-free may mean that you will initially lose weight because you will be taking unhealthy carbohydrates (like cake, muffins, cookies, white bread, etc.) from your diet. There are far healthier and easier ways to lose weight than going gluten-free.

It isn’t a healthier way to eat. Cutting out wheat, rye, barley, and other grains that provide gluten eliminates some of the key sources of complex carbohydrates that we need in a balanced diet. You will also lose fibre, B vitamins, and folate. Gluten-free breads, cereals, and crackers may tend to be lower in fibre, are generally not fortified. Fortified products provide you with iron, calcium, and vitamin D. Gluten-free products are often higher in sugar and fat to compensate for a loss of texture and flavour.

If you know anyone who suffers from a medically-diagnosed gluten issue, and finds tiniest taste of gluten triggering debilitating gastrointestinal discomfort, they will let you know that this is a time consuming, expensive, and restrictive diet. Based on pseudo-science, trendiness, and consumerism, gluten-free is yet another way for us to remove important nutrients from our diets and celebrate quick fixes over long-term lifestyle changes.

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How Relative Fat Mass Index improves on Body Mass Index as a measure of health

Posted on May 21, 2019May 21, 2019 by Sol

Relative fat mass index is supplanting body mass index as an indicator of health.

How Relative Fat Mass Index improves on Body Mass Index as a measure of health

Underweight. Normal weight. Overweight. Obese. These are the four categories the Body Mass Index (BMI) has used in its health assessment.

BMI calculation is based on two metrics: height and weight. Use one of many online BMI calculators and you will receive a number that is meant to indicate your general health. Below 18 and you are underweight. You are of normal weight if your BMI is between 18.5 and 25, overweight if it is between 25 and 30. Anybody with a BMI of 30 or more is obese.

However, more reports and studies are finding fault with BMI as a measure of health. Basing a calculation of health on height and weight alone, BMI doesn’t take into account bone, muscle, or fat proportions. This means that a person with exceptional muscle tone and low fat is more likely to have a higher BMI compared to someone with higher fat and lower muscle tone — because muscle can be four times as dense as fat.

If the BMI is defective, why are we still using it? Is there an easy alternative to the BMI? Yes, and it’s the relative fat mass index (RFM).

Studies have determined that your waist circumference provides a more accurate reading of your abdominal fat and risk for disease than BMI. Based on data from 3,456 patients in the United States, the RFM measurements closely matched those taken by a high-tech DXA body scan, widely considered the gold standard for measuring body tissue, bone, muscle and fat.

To get your new RFM measurement, measure your height and waist circumference, then plug the figures into this formula:
MEN: 64 – (20 x height/waist circumference) = RFM
WOMEN: 76 – (20 x height/waist circumference) = RFM
What’s interesting about the RFM is that weight is not even part of the overall equation. Additionally, there are no strict categories for simple classification.

As doctors and organizations like the American Society for Nutrition and the American Diabetes Association promote waist-circumference measurements as a supplement to, or replacement for, the body mass index, we are starting to rethink the relationship between weight and overall health. So, let’s say goodbye to the BMI and embrace the change that comes with new information that will hopefully lead us towards a more holistic view of wellness.