Tag: training

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

Posted on by Sol
Laura Rantin working with a partner.

Laura Rantin working with a partner.

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!

Data-driven performance tracking: a review of some of the latest technology

Posted on by Sol
Apple Watch, series 4

Data-driven performance tracking: a review of some of the latest technology

Have you heard of the quantified self movement?

Even if you aren’t aware of this term, you are probably taking part in it by tracking performance. If you have an AppleWatch or a FitBit, you are using data to improve your performance. Even charts where you write down your workout stats (how many reps, at what weight) are routinely used to track progress. Without these benchmarks, it’s difficult to quantify if our workouts are as effective as we would like.

As technology improves, there are more tools  to track our body, mind, time, environment or whatever. It’s easier than ever to track a life. But which tools are worth the investment and which will become fads?

Let’s look at a few of the most popular ways you can track your activities.

AppleWatch AppleWatch

The AppleWatch has come a long way since it was first introduced. While not strictly a fitness device, it is extremely popular for capturing your fitness habit.

Pros: You can track activity through the Workout app which has built-in activities categories. It’s also a fairly accurate heart rate tracker that you can use to ensure that you’re working hard enough.

Cons: The AppleWatch does not come with the ability to track sleep. You can download sleep-specific apps but results may vary. Also, if you do not start the Workout app, the watch does not measure your activity. The AppleWatch’s value outside of fitness tracking is fairly limited. Once the novelty of sending email replies via Siri wears off, you’ll find the range of activities you can perform on a wristwatch fairly limiting for the $500+ you spend on the most basic model.

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So, there’s a lot to consider when looking to technology to measure and track our progress. Collecting data about yourself and your workouts can lead to a better understanding of where you’re spending your time and explain why (or why not) you’re progressing. While technology can provide you with specific stats, so can a notebook from the dollar store. You can also take pictures of your cardio machine displays. No matter what your budget, you can start keeping track of your fitness journey.

Economics 101: is joining a gym worth the investment?

Posted on by Sol
Is a gym membership worth the investment? / Image credit: Victor Freitas

Is a gym membership worth the investment? / Image credit: Victor Freitas

Economics 101: is joining a gym worth the investment?

Thinking of joining a gym?

Last week, we talked about how to make New Year’s resolutions that last longer than February 1st. If you’ve taken my advice, you’ve focused on a single resolution with small, realistic changes. We’ve also discussed setting SMART goals and how having a measurable goal makes it easier to keep track of your progress.

If your resolution is to train for that 5K, lose 20 pounds, or take a new fitness class, you might be thinking of joining one of the big box gyms that are found on almost every main intersection. They are convenient and provide you with both cardio and weight machines. They also offer a range of classes from boxing to dance. For some people, the gym is a one-stop-shop for everything fitness. For most, they are a terrible investment.

While membership fees vary, the industry-wide average falls in at $58 per month, or $696 per year. On top of the monthly fee, some gyms often tack on an “annual fee” (paid at the start of each new membership cycle), and an “initiation fee” (a one-time fee that can run as high as $250, due upon signing).

If you were to use the gym seven times a week, every week, you would be getting a great deal. However, a study run by UC Berkeley economists found that while members anticipate visiting a gym 9.5 times per month, they only end up going 4.17 times per month. That works out to 50 visits per year.

If you are serious about achieving your goals but don’t want to pay for something that you don’t use, think about the role the gym will play in your workout schedule. What does it offer that you currently need? Will you be joining just for a place to run while the weather is cold, or do you want the guided instruction of classes?

If it’s to take a specialized class, are there other studios dedicated to this activities that can fill the gap (e.g., spin, crossfit box, or yoga studio)? These places don’t have monthly maintenance fees and work on different payment schedules. You can find group fitness classes to fit your budget and figure out which studio or activity best fits your goals.

If you are looking for a place to run and lift weights on your own, there are several contract-free gyms in Toronto. With low monthly fees and no perks, you might miss your scented towels, but you will have a basic gym with well-maintained equipment.

Finally, consider building your own home gym. If you have the space, you can turn that spare room — or even spare corner — into your perfect gym. Investing in durable pieces of gym equipment may feel like an initial expense, but once you add up the payments, it’s a great investment. And if you don’t want to commit to purchasing a cardio machine, free weights from Winners or Canadian Tire are a good starting point. There are many apps (free and paid) that can take you through heart-pounding workouts and require minimal equipment. Buy a wall-mount bracket for your tablet so you don’t have to keep checking your phone during a workout. You can also use this during your cardio sessions to replace those gym televisions which always have poor reception or shows you can’t change.

Joining a gym gives you a place to work out, but is it your best fitness investment? The truth is that it may be. You might like the convenience, classes, and services. However, for many people, being stuck in a contract will result in overall frustration. Figure out what role the gym will play before you give them access to your bank account.

We wish you a merry Fit-mas: TrainingSpaces’ holiday gift guide

Posted on by Sol
Image source: bengreenfieldfitness.com

Image source: bengreenfieldfitness.com

We wish you a merry Fit-mas: TrainingSpaces’ holiday gift guide

Giving gifts can be difficult. With a list that extends to include everyone from that secret Santa person you never met to your closest friends, the holidays can be overwhelming — not to mention expensive.

And what about those fit people in your life? Whether they are a five-times-a-week yogi or an occasional walker, here’s a gift guide to help the people you love stay healthy into 2019.

 

Fitbit options / Image source: T3.com
Tech gadgets: Nobody ever unwraps fitness technology and asks for a gift receipt. There are so many options available for the tech-loving fitness buff in your life. From smart watches to clip-on trackers, these devices track data and allow you to see trends.
Image source: GetWellToday.net
Subscriptions: We’ve talked before about the range of fitness apps that are available for download. From food trackers to fitness routines, there are countless apps that can help you stay on track. While many lite free versions of these apps exist, you may want to gift the full version so your recipient can take full advantage of what the app has to offer. Even unlocking a premium subscription to Spotify or Apple Music can help make someone’s workouts commercial-free.
Class gift certificates: A number of studios in Toronto offer gift certificates that will help get you into shape. You can even gift ClassPass so it’s up to your friend to decide which class is right for him or her.
Class gift certificates: A number of studios in Toronto offer gift certificates that will help get you into shape. You can even gift ClassPass so it’s up to your friend to decide which class is right for him or her.
Image source: toptenzilla.com
Workout accessories: While you might want to gift your beloved a Peloton fitness system, it might be a little too expensive. However, Winners and other discount stores offer a number of fitness accessories at unbeatable prices. From resistance bands to yoga blocks, you can pick up high-quality items to enhance any workout. Workout accessories are always appreciated — and something people often don’t buy for themselves.
Image source: New York Magazine
Workout gear: Many of us don’t splurge on expensive workout clothing. A high-quality Dri-FIT t-shirt will be treasured by your fitness fanatic friend. It’s a thoughtful gesture that will be immediately welcomed.
Water bottles for holiday gift guide / Image source: thewirecutter.com
Water bottles: Have we said enough how important hydration is? How about saving the planet so it’s not littered with plastic bottles? There are so many brands of water bottle out these days to compete with the disposable options. Whether it’s aluminum or BP-free plastic, find a stylish bottle that can accompany a workout.

Here are just a few suggestions. Did we miss anything you’ve gifted recently to an active friend? Let us know and we’ll put together a part 2 of this list.

Indulgences and regrets: avoiding the holiday-party pitfalls

Posted on by Sol
Holiday party hijinks / Image source: firmex.com

Holiday party hijinks / Image source: firmex.com

Indulgences and regrets: avoiding the holiday-party pitfalls

Whether it’s a large-scale work event or just a few friends gathering to celebrate the end of the year, it’s holiday party season. While most of us look forward to getting dressed up and spending time with friends and family, there is also a quiet dread that those of us working towards a goal must face. Will the holiday party send me off-course?

Instead of designating the weeks leading up to Christmas to New Year’s Eve as a complete fitness wasteland, here are ways to stay on track.

  • Eat before you go: Buffets, food stations, even sit-down meals can be full of foods that you would never consider. However, once they are brought to you on silver trays, these highly caloric treats can be too hard to ignore. If you’ve arrived on an empty stomach, it will be even harder to say “no thanks.” Make sure you eat at least an hour before your party so you aren’t attacking the buffet like there’s no tomorrow.  

The open bar is not your friend

  • Make choices: Whether it’s sweets or savoury options, restraint will only take you so far. So indulge in only the foods you know you love. This is not the time to try everything, but instead find one or two of your favourites and help yourself.
  • Beware the open bar: The open bar is not your friend. To help navigate the open bar, make sure that every other drink is water. Keeping hydrated will ensure that alcohol won’t go to your head. If you do end up drinking more than you expected, have a Gatorade or other electrolyte drink before bed to fight off a hangover.
  • Burn some calories on the dance floor: Dancing is a great way to get your heart rate up. Don’t worry about being self-conscious — once you get out there, the dance floor is a judgement-free zone.
  • Don’t be the last one there: You might have serious FOMO if you leave before last call — but you don’t need to shut down the party. The longer you are there, the more you are likely to overindulge. We also know how critical sleep is to a healthy lifestyle, so extending your party stay may interfere with your precious sleeptime. 
  • Work in your workouts: Use the time you have wisely. If you can only spare 20 minutes, take advantage of the circumstances. Instead of writing off exercise until the new year when things slow down, opt for a quickly 20-minute HIIT routine. Do a yoga routine at home from an app instead of taking a class.

Don’t let December become a dead zone for diet and exercise. There’s no need to start the new year overcoming two weeks of indulgences. Instead, do what you can and be mindful when attending gatherings. There’s no need to derail your progress while enjoying yourself.

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

Posted on by Laura
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.

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

Posted on by Sol
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, hereu2019s what happens once you enter the darkened world of the studio. u00a0Itu2019s not scary. Itu2019s 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 instructoru2019s help setting up your bike. Every studio has slightly different equipment so itu2019s worth checking in with the staff about proper form. If you need to clip in with special spinning shoes, donu2019t 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, donu2019t 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 donu2019t be shy about grabbing a pair (or bring your own!) if you are sensitive to noise. Itu2019s better to be comfortable than in pain u2014 some of the instructors are loud. Really loud.

Throughout the class, youu2019ll 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, itu2019s 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 wonu2019t 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, youu2019ll be fine.

In other blogs, weu2019ve 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. Donu2019t 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.

Don’t let over-hyped evaluations get you down

Posted on by Laura
Trainer discussing evaluation with client. Image credit: Youfit Health Clubs

Don’t let over-hyped ‘evaluations’
get you down

When you join a gym, many of them offer you a “free evaluation.” Fuelled with images of your new body and setting the record of pull-ups, you make an appointment with a gym personal trainer to see how close you are to your goal.

I have very rarely heard of these appointments going well. As a personal trainer, I am often confronted by my own clients following their initial evaluation. They could not perform the activities. They were called obese. They were pushed to perform exercises that damaged their body.

They felt like failures.

What my clients don’t realize is that there’s no such thing as a free evaluation. These one-on-one sessions are designed to sell personal training sessions. The gym environment is extremely competitive, and personal trainers often have to fight for clients. Offering new clients an evaluation is a trick to make them feel like they are extremely out of shape and can only be rescued by a personal trainer.

The fitness evaluation is a tricky thing. As there’s no one-size-fits-all approach to training, there is also no one-size-fits-all fitness evaluation. Instead, personal training is a give-and-take relationship with clients opening up about what they want from a session (or long-term plan) and a trainer constantly refining what exercises will help them achieve their goal. The trainers at most gyms quickly use a series of tests to gauge where they think a client is at — and select the exercises that will best highlight the weakness.

Evaluation as sales technique

I am not saying that personal trainers at gyms are unprofessional or unqualified. The truth is that they are under extreme pressure to retain their jobs and build a clientele. In a numbers-driven sales environment, trainers are pushed to make a hard sell to potential clients. These environments do not prioritize the trainer-client relationship. Instead, it’s about the numbers.

If you do join a gym and are offered a free evaluation, there’s nothing stopping you from giving it a try. Do not take the experience personally and remember the real reason behind the evaluation. However, there’s a simple way to test your fitness at a new gym that doesn’t involve the hard sell: take a class or try out a new piece of cardio equipment.

Instead of feeling badly about yourself, why not start your gym relationship positively? The potential to build a new skill and a challenge to conquer will keep you coming back to the gym — not feeling badly about yourself.

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

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

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

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

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

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

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

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

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

Switching up your exercise 

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

Checking your food diary

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

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

Laura’s question of the week

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

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

Making a commitment to fitness: Day One is today

Posted on by Laura
Commitment: balance ball silhouette illustration

Commitment: balance ball silhouette illustration

Making a commitment to fitness: Day One is today

Commitment can be a pain.

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

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

Things get real

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

And it happens again. And again.

Break the pattern

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

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

Visit our personal training page and meet our trainers!

Treadmill shot for commitment post

Laura’s challenge of the week

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

Questions? Suggestions? Let me know!