Category Archives: Fitness

Finding time to exercise can be hard! I work full time, run a non-profit animal rescue, blog, and still want time for myself, my boyfriend, my friends and of course, my cat! With a jam-packed schedule, finding that hour to hit the gym can easily get put on the back burner.

When you’re feeling like exercise is getting the boot, it’s always good to remind yourself that 2/3 of our adult population struggle with being overweight.

Here are a few simple ways of fitting exercise into a busy schedule:

1. Create a Workout Schedule

Are you a calendar type of person? If not, you may want to start. If you have a smartphone or a day planner, making an appointment to get your workout in for the day will hold you accountable and allow you to plan ahead. When you see a 6 AM workout for the next day on your calendar, you’ll know you need to get to sleep early and eat a good breakfast.

Every time you accomplish a workout that was on your calendar keep track of it! The goal is to form a habit. There’s been talk that “21 days” is all you need to form a new habit. Well, that might be the case for some, but many people need more than 3 weeks to form a habit; some say the magic number is 66 days. It could take months to form a habit that becomes a lifestyle, so calendar away, and continue to watch – and feel great about – your progress over the weeks.

1. Find Random Ways to Exercise

There are many random, fun ways to exercise. One of my favourite ways is to turn on whatever Netflix show I’m currently mainlining while I workout. I’ll put on a 50-minute episode and keep my body moving the entire time. You don’t need any fancy equipment either, just clear a space for yourself and rotate through burpees, high knees, push-ups, sit-ups, whatever gets your blood pumping!

Do you get a lunch break at work? Consider taking the first part of it to go outside for a jog. If you get a full hour, take 40 minutes of it to get an outdoor workout in, come back and finish up your lunch.

Find those moments where multitasking is possible and get your workout in for the day!

1. Sign Up for a Membership

Find something you really enjoy; barre, cycle, yoga, pilates, parkour, etc. Whatever it is, make sure it gets you moving!

Signing up for a membership and becoming a part of a community of activity seekers who love the same thing as you can be very motivating.  Being surrounded by other people may serve as that extra little push you needed to make exercise a fun habit.

*It is always a good idea to consult a healthcare professional before starting a new fitness or exercise program.

If you enjoy getting your heart rate up Tabata training is for you!  This high-intensity interval training lasts a total of 4 minutes per movement. So, when paired with 4 movements, you’re looking at exactly 20 minutes of fierce calorie burning fun!

Kara’s 20 Minute Tabata Workout

About Tabata

Japanese scientist Dr. Izumi Tabata discovered this form of exercise after conducting intensive research on two groups of athletes. One group worked out 5 times per week for 1 hour ( at a moderate intensity) while the other worked out 4 times per week for 4 minutes and 20 seconds (at a high intensity).  The testing went on for 6 weeks and guess what the outcome was?  The group that only worked out 4 minutes and 20 seconds utilizing high-intensity interval training came out as the leader, increasing their anaerobic and aerobic systems.

Tabata: How It’s Done

Tabata training is interval training at its finest.  You work out as hard as you can for 20 seconds, then rest for 10 seconds.  You complete 8 rounds of 20 seconds on, 10 seconds off, to complete the circuit.

Let’s put it all together to make an incredible 20 minute workout!

Kara’s 20 Minute Tabata Workout

Movements:

1. Jump Squat
2. High Knees
3. Jumping Jack Touch Down
4. Side to Side Touch

Mix things up by doing each of these exercises consecutively (20 sec on, 10 sec off), so that each set of 4 exercises equals 2 minutes. Do this 10 times.  I set my timer for increments of 20 seconds and go continuously through these 4 moves until I hit 20 minutes.

You can also go through each movement one at a time, taking 5 minutes for each movement.  Tabata is a great way of burning a high amount of calories in a short amount of time. 

*There are always ways of modifying any exercise to make it easier and less intense if you are just getting back into it.  4 movements to try as a modification to this circuit are: jumping jacks, sit-ups, squats, and high knees.

Improving Core Strength

When talking about core strength, many people’s first thought goes to their abdominal muscles. There’s a lot of mainstream pressure to have a chiseled 6 pack, and many people think that crunches and sit ups are the best way to achieve that. In actuality, the core is incredibly versatile, and working to strengthen it involves a series of exercises targeting different muscles.

The Core Muscle Group

To really understand the core, let’s go over the core muscle group:

• Transverse and rectus abdominus: your general stomach muscles.
• Obliques: the muscles positioned on your sides.
• Lower back, erector spinae, multifidus, and latissimus dorsi: the muscles in your back.
• Hip flexors, abductors, adductors: the muscles in your hips and the muscles that run down the inside and outside of your thighs.
• Glutes and hamstrings [1]: the butt muscles and the muscles that run down the back of your thighs.

As you can see, many muscles work together to form our core.

Why Core Strength is Important

Balance and Stability.  When you strengthen your core, it helps stabilize the muscles in your pelvis, abdomen, hips, and lower back and they begin to work in harmony with one another [2].

Helps prevent injuries. A strong and stable core means your muscles are working together, and  muscles that work harmoniously are less prone to injury.

Exercises to Strengthen Your Core

Remember to think of all of the muscles utilized to create your core; upper legs, lower back, glutes, hamstrings, hips, and abdominal muscles.  The best types of core strengthening help not only to strengthen but to stabilize your core as well.

Here is a basic core workout that hits a lot of the general core muscles:

1. Supermans

Start on your stomach, arms straight out in front of you and legs straight behind you.  In one movement, lift both arms and legs straight up towards the ceiling.  Hold for 2-5 seconds then lower back down.

2. Plank

Refer to my previous blog article on how to do a plank with good form.

3. Lying Leg Raise

Start this by putting your hands, palm down, under both glutes. The objective is to position your hands so your lower back is firmly resting on the floor.  Keep your legs as straight as possible and slowly raise them perpendicular to the floor.  Hold at the top for 1 second then slowly lower back down.  If you feel any type of lower back pain with this exercise, stop immediately.

4. Straight Leg Sit Ups

Start lying down, legs straight and arms at your side.  Keep your stomach sucked in (while still breathing).  Slowly, begin to curl and sit up.  First curl your neck up, then slowly start to sit up. The goal is to not let your legs come off of the ground.

5. Glute Bridges

Start on your back, with your legs bent (like a sit up position). Your arms can be at your sides.  Push up with your feet, keeping the weight on your heels only.  Squeeze your glute muscles, hold for 1-2 seconds, then slowly lower  your glutes and push up again with your heels to start your second rep.

Continue to find new ways of strengthening and stabilizing your core muscles, and change up your workouts every 4-6 weeks.

References:

Lifting Weights: Tips for Beginners

You’ve stuck to your cardio routine and you’ve been on your best behaviour in the junk food aisle, but you’re just not getting the results you need. What’s missing?

Many of us discount the importance of strength training when it comes to achieving our health goals. In fact, it’s common to steer clear entirely for fear of adding unwanted muscle bulk. The truth is, you shouldn’t live in fear of lifting – weight training is actually a crucial part of getting fit! As well as building muscle strength, lifting weights can help increase your body’s resting metabolic rate, which means you’ll burn more calories throughout the day.

If you’re just starting out on the weights, these tips will keep you in top shape – and help prevent injuries:

Warm Up

Whether you take a brisk jog or pop off a few lunges, a quick cardio warm-up will loosen up your muscles, increase your range of motion, and get your blood flowing. Strength training with cold muscles may leave you more susceptible to injury.

Start Out Light

There’s no reason to jump straight to the dumbbells – they might not even be your endgame. You’re better off starting with weights that might feel as if they’re too light. Once you’re on your third set of reps, you’ll thank us for this piece of advice. Besides, if you’re going for the strong and lean look, lighter weights are your ticket to success.

Go Slow

Once you’re ready to add weight (if you’re breezing through a couple dozen reps, you’re ready), increase it slowly. The same goes for reps – don’t speed through them; rather, take the time to move mindfully and with control. By going slow, you’ll get better results, and you’ll be protecting both your muscles and joints.

Learn Proper Technique

While there may be several right ways to lift, there is definitely a wrong way – and figuring it out through trial and error (and perhaps injury) is not the way to go.

Proper technique will keep you safe and ensure you’re working the right muscles while avoiding strain. Even just one training session with a personal trainer will help as they’ll show you how to hold the weights, how to stand, and the basic movements that will set you on the right path.

Don’t Swing

It might feel good to get a little momentum going, but swinging rather than lifting decreases the effectiveness of your workout, and opens you up to injury. It’s also a sign that you’re lifting more than you can handle – for now. Be sure to pause after each lift to ensure your muscles are properly engaged and your form is good.

Stretch

Once you’ve strengthened, be sure to stretch! Stretching after lifting weights will help reduce muscle soreness the next day.

Rest

It’s easy to get carried away with weight lifting, so be sure to give your body time to recover. Many strength trainers rotate which areas of the body they focus on for each workout, but unless you’re working out daily, that might not be necessary. Just be sure you’re giving your body time to integrate each workout before you head back to the gym.

Eat Right

Yes, food is an important part of any exercise program, even weight lifting! A small snack of healthy carbs, such as whole grain toast with jam or a banana, an hour before you exercise, will give your muscles the fuel they need to power through your workout. Eating protein afterwards will help speed your recovery time.

2 Basic Exercises You’re Probably Doing Wrong

Moving your body and staying active is helpful to maintaining your health.  Whether you enjoy leisurely walks around your neighborhood, swimming, hiking, taking aerobic classes or lifting weights, the opportunities are endless to keep your body moving.

As we age, we begin to lose muscle, known as “sarcopenia”.  Around 30 years and older, our bodies start losing muscle mass at 3-5% per decade (sedentary lifestyle) [1].  Exercise becomes critically important to help muscle gain, as it stimulates the release of hormones that help with healthy muscle growth [2].  So, on that note – keep that body moving!

Ensuring that the movements you decide to do are done in the right form is crucial to getting the most out of your workouts.  Here are two basic exercises you may have been doing wrong, and how to execute them correctly:

1. The Squat

The basic squat is one of the most effective movements for sculpting your legs as they mainly target your glutes, hamstrings, and quadriceps.  Did you know that your glutes are one of the biggest muscle groups in your body?

If squatting does not feel natural to you, try holding onto something to stabilize yourself in the beginning to get your body used to the movement.

To execute a squat in good form, start with your legs slightly wider than shoulder width apart.  Your toes can be pointed forward or slightly out.

Your legs should be slightly wider than shoulder width apart

When you crouch into your squat, lean back like you are sitting into a chair. Do not let your knees move forward over your toes or come together (knock knees).  Your chest should be up, and your core should be firm. When you stand up, push up with your heels and squeeze your glutes.

Do not let your knees move forward over your toes or come together. Chest up, core firm.

Do 3 sets of 10 squats, and if possible, watch yourself in a mirror to make sure you’re really sitting back and getting the most out of the squat.

2. The Plank

Planks are a full body workout.  It’s better to hold a plank for 20 seconds with proper form than for 1 minute with lousy form! Bad form has been known to cause muscle imbalances and injury.

A great plank is all about alignment and full body effort.  Every muscle should be engaged, from your upper traps all the way down to your calves.  When you are in position, you want to make sure your elbows are right under your shoulders; try to push away from the ground with your forearms.  Your stomach should be tight (do not let your back sag) and think about how you would react if someone sucker punched you in the stomach (I’m serious!).  That motion of slightly curling in will make this exercise dominate your abdominal muscles.

Elbows under your shoulders. Stomach should be tight – do not let your back sag!

Start off with increments of 15 seconds at a time to ensure you have good form before going for a full one-minute hold.

There are always modifications to any exercise you do.  If your body is not yet at the level of holding a 15 second plank with proper form, you can start off by planking on your knees instead of your feet.  Continue to work on this until you feel you can start going for 15 seconds, then progress eventually to 1 minute.  The determination and progress you’ll see will make you feel great!

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