Category Archives: Lifestyle

Feeling unmotivated? That’s okay! But it doesn’t mean you should pass up your workout. After all, exercise is one of the best motivators – you just need to get started.

Keep your fitness in check with these seven tips for working out when you lack motivation:

1. Crank Up the Tunes

It’s hard to resist moving to the beat of a great song. Keep a playlist of your favourite energizing tunes on hand to help get you pumped up to workout.

2. Try a New Workout

When your regular workout just isn’t cutting it, opt for something new like a Zumba class, power walking, or challenging yourself to a 20-minute Tabata workout!

3. Watch a Sports Clip

There’s something inspiring about watching other athletes in action, so queue up a short clip of extreme surfers, sprinters, or ultra-endurance athletes and soon you’ll be out the door.

4. Schedule a Friendly Game

An hour playing beach volleyball, tennis, or soccer with friends sounds a lot more fun than working out – yet that’s exactly what you’re doing. The key is committing to the game ahead of time so that you’re accountable for showing up — even when you feel unmotivated.

5. Envision Your Goal

Research shows that visualizing your goal increases your motivation to reach it. Take a few minutes to envision how wonderful you’ll feel after your workout and how much fitter and stronger you’ll look after one month of regular exercise sessions.

6. Commit to Ten Minutes

Ten minutes of exercise sounds more appealing than 45. To get myself out of bed for early morning runs, my mantra is that I only need to put on my running clothes and run for ten minutes. If I don’t enjoy myself, I can go back to bed. But 99% of the time I keep going.

7. Reward Yourself

No matter your age, rewards are great motivators. The trick is to keep them healthy! Some possible rewards include a new book, a massage, or a Dark Chocolate *PGX® Satisfast™ Vegan Protein smoothie.

*Drink additional water (8 fl. oz.) after ingesting PGX. If you are taking medications, take one hour prior to or two hours after taking PGX.

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Arm day – one of my favourite days of the week! Think about it, our arms do a lot for us. They lift up heavy things (including carrying your kids), they push the grocery cart, and they pull that rope in an epic tug-of-war battle! As we age, we begin to lose muscle mass – in fact, by the time we turn 80, we have lost about 40% [1]! Strengthening your arm muscles is vital, not only to maintain tone but to assist in the activities of day to day life.

Here are three great exercises for toned arms:

1. The Bicep Curl to Shoulder Press

The biceps are muscles found on the front part of your upper arm. When your bicep contracts, it bends the arm at the elbow. The bicep muscle attaches to the shoulder joint, which is one reason why conjoining a bicep curl with a shoulder press is a fluid exercise and wonderful arm toning exercise. Strengthening your biceps and shoulders help with any pulling and overhead movement.

The Execution

Start with a dumbbell weight you can comfortably lift 15 times. As you progress, you will be able to add more weight and do fewer reps. We are going to start off with 15 reps at a moderate weight.

Start with both arms at your side. Keep your elbows by your sides (don’t let them come forward). The bottoms of your hands (when gripping the weights) will point toward the ceiling as you curl/bend your arm to about 30 degrees. At this time, you can bring your arms into a shoulder press position and press the weights straight up. Once you are done with your shoulder press, bring the weight back towards your starting point to begin the bicep curl again. It should be one fluid motion.

2. The Push-Up

Push-ups are a great arm toner that also uses other muscle groups, like your core. Being able to perform this exercise in a hotel room, on the top of a mountain, or just hanging out at home, make push-ups a convenient, effective arm exercise you can do anywhere!

When you start to master push-ups you can execute multiple variations, such triceps push-ups and push-ups with a back row. But for now, we’re going to focus on how to do a simple push-up.

The Execution

Start on your hands and knees with your fingers spread. Make sure your wrists are placed straight under your shoulders, with your knees under your hips. Extend one of your legs straight back and rest your weight on your toes, then do the other. Your body should be in a straight line. Keep the muscles in your core and your glutes tight – don’t let your back sag! Keep your neck in line with your spine. Bend your elbows and lower your body towards the ground, then push yourself back up without locking your arms. Once you get back to your starting point, begin the exercise again until exertion.

You can always find a way to modify push-ups if you need to. For example, you can execute this exercise while on your knees instead of your toes.

3. The Triceps Pushdown

One of my favorite muscles to workout is the triceps! This muscle can be found behind your arm closest to your shoulder, with their main mission being to extend the elbow [2]. Daily movements that use your triceps are shooting a basketball, throwing a ball and lifting bags of groceries out of the cart.

Exercising your triceps can get pretty specific as they aren’t the biggest muscle in your body. Triceps pushdowns are a winner in my book!

The Execution

In a gym setting, find the high pulley cable machine and attach a straight bar or the rope attachment. Adjust the cable to the setting closest to the top of the machine. The weight you set should allow you to do 12-15 triceps pull-downs with proper form. Keeping your elbows right at your sides, hold onto the straight bar or the rope and without moving your elbows, slowly pull it down towards your thighs. Once you’re at extension, slowly go back to your starting position.

Take a look at this demonstration of a triceps pushdown.

These three arm-strengthening exercises are sure to help you tone and strengthen those arm muscles!

References:

During the Winter, it can get pretty cold in many parts of the country. And the days are short too. Outdoor exercise can be a tough proposition when you’re up against these conditions, but Winter offers so many heart-pumping activities that double as a great workout, you don’t want to stay locked up inside!

Here are my tips for enjoying outdoor exercise during winter:

Plan for the Dark

Most of us get up in the dark and come home in the dark, so when possible, outdoor exercises either should be done earlier in the evening or late morning for safety reasons. If you are planning on exercising outside either before the sun rises or after it sets, make sure to wear reflective clothing and bring a small flashlight with you.

Take advantage of the weekends and use the glorious hours of daylight sunshine as a motivator! Did you know that you’re likely to burn more calories exercising outdoors during the winter [1]? This is because your body needs to work harder regulating your temperature. So brave the cold, and get your heart pumping outside!

Layers are Good

The great thing about dressing in layers is that you can take them off as you warm up. It’s easy to wrap a long sleeve jacket around your waist or put your ear warmers and gloves into your pocket.

Dressing in layers is the perfect way to ensure your body doesn’t chill or overheat during your workout. Start your warm up fully layered, and as you progress, your body will tell you when it’s time to start removing layers. Once you cool down, you should get those layers back on.

It’s a good idea to use layers made from moisture wicking fabrics, to keep your body from feeling damp with sweat.

Drink a lot of Water

Your body may not feel thirsty during winter because your body’s thirst response acts differently when you’re cold, versus when you’re feeling overheated and hot [2]. It’s easy to become dehydrated during winter, so remind yourself to hydrate before, during, and after an outdoor winter workout.

Take Advantage of the Small Crowds

During winter a lot of people hermit and stay indoors. But I can personally say that hiking during winter is not only a great workout, but it also offers a reprieve from the busy summer trails. Enjoying the beauty of nature while moving your body is one of the easiest, most enjoyable ways to exercise during winter.

Whether it’s urban hiking through your favourite city or driving to a state park or hiking area, just keep that body moving and you’ll be good to go!

References:

[1] Hall, Alena. “7 Big Benefits Of Exercising Outside This Winter.” The Huffington Post. TheHuffingtonPost.com, n.d. Web. 03 Jan. 2016.

[2] Walters, Jennipher. “Don’t Let Winter Dehydration Slow Down Your Workouts With These Tips.” Don’t Let Winter Dehydration Slow Down Your Workouts With These Tips. Shape Magazine, n.d. Web. 03 Jan. 2016.

7 Summer Outdoor Activities

As we careen towards fall, we really make an effort to savour every precious moment of the summer sun. And that’s pretty hard to do from inside a gym!

The good news is, there are plenty of ways to meet your fitness goals that don’t involve a Stairmaster – and plenty of warm afternoons left in the season. Here are our top 7 summer activities that beat the gym:

1. Swimming

Be it a lake, a river, outdoor pool, or the ocean, taking a dip is one of the best options for summer exercise. Not only is this full body workout great cardio, it can be very therapeutic, especially compared to high impact activities such as running. It’s also a great way to cool off – just remember to reapply sunscreen after toweling off! As a bonus, you can take this activity inside once the weather gets chilly.

2. Beach Volleyball

This activity is so much fun, you won’t even notice you’re exercising. Plus, once you’re done serving and spiking, you can jump in whichever body of water is nearest to cool off.

3. Hiking

Hit the trails while enjoying a little fresh air. Walking is fantastic exercise, and you can opt for short, simple walks around a local park or lake, or more challenging peaks with the corresponding rewards: stunning views. With plenty of water and a few healthy snacks, you’ll have toned legs and a clear head in no time.

4. Canoeing or Kayaking

Hiking has your lower body covered, but if your arms and back are feeling left out, a boat is your new best friend. Rent a canoe or kayak and get out on the open water with a friend and go exploring! This activity can be peaceful or powerful, depending on your approach.

5. Cycling

Whether you hit the trails or the city bike paths, cycling will help you pedal off the pounds while toning your legs. There’s nothing quite like feeling the wind in your face on a hot day. Cycling can be practical too – it’s a great way to get to the lake!

6. Gardening

It’s still not too late to plant your fall greens! Planting, weeding, and harvesting alike are all great ways to stay active and keep your core strong. Plus, you get the reward of freshly harvested veggies come fall!

7. Frisbee

We don’t all live near a lake, but your neighbourhood park can offer unlimited enjoyment – and fitness – with a Frisbee and a group of friends.
How do you keep fit in the summer months? We’d love to hear your favourite outdoor activities!