Why Slow and Steady Wins the Race

1. Injury Prevention

Running is a high-impact activity, and your muscles, tendons, and joints need time to adapt to the demands of the sport. Overuse injuries like shin splints, stress fractures, and tendonitis are common among those who ramp up their mileage too fast. A gradual approach allows your body to strengthen and recover properly, reducing the risk of sidelining setbacks.

2. Consistent Progress

A slow, steady approach ensures that you’re building a sustainable habit rather than burning out after a few weeks. Consistency is key in running, and progressing at a manageable pace helps maintain motivation and long-term success. Running should feel rewarding, not like a punishment.

3. Better Endurance and Strength

When you start running too fast or for too long, your body compensates with improper form and excessive fatigue, which can lead to injuries and setbacks. Gradually increasing intensity allows you to focus on proper technique, breathing, and muscle engagement. This not only makes running more enjoyable but also improves overall performance.

Today we’re going to share with you a 12 week program to take you from 0 to 20 minutes of continuous jogging. The program will never take more than 30 minutes in a given day, not including the time it takes for a good stretch afterwards, which is always a good idea. This should get you a great foundation for that 5K you’ve been considering. Wink wink, nudge nudge.

It is highly recommended that you do not begin this program if you are unable to walk at a brisk pace for 20 minutes straight, daily, without issue. If you can’t, I suggest you start with short daily walks, building up to 20 steady minutes at a consistent pace.

Before we get into how long / how often to run, let’s take a moment to talk about the basics of running form. Proper form is key to running efficiently, preventing injuries, and making your runs feel easier. Here’s a breakdown of good running form for distance running:

1. Head & Posture

Keep your head up – Look ahead (about 10-20 feet in front of you) rather than down at your feet.
Relax your shoulders – Keep them down and back, avoiding tension. Tight shoulders can lead to fatigue.
Maintain an upright posture – Engage your core and avoid slouching. Imagine a string pulling you upward from the top of your head.

2. Arm Position & Movement

Keep arms at about a 90-degree angle – Elbows should be bent comfortably, with hands relaxed.
Swing arms naturally – Keep your movement controlled and avoid crossing your arms in front of your body.
Relax your hands – Pretend you’re holding something small that you don’t want to break!

3. Stride & Foot Strike

Aim for a midfoot strike – Landing too far forward on your toes or too far back on your heels can cause inefficiency and injury.
Keep your strides short and quick – Overstriding (landing with your foot too far ahead of your body) increases impact and slows you down.
Land softly – Your foot should land beneath your center of mass to reduce impact on joints.

4. Breathing & Rhythm

Breathe deeply and evenly – Use diaphragmatic (belly) breathing rather than shallow chest breathing.
Find a breathing pattern – Many runners use a 3:2 pattern (inhale for three steps, exhale for two) to stay relaxed and avoid side stitches.

5. Cadence & Efficiency

Keep a steady cadence – Faster, shorter steps help maintain efficiency and reduce stress on your joints.
Use a slight forward lean – Lean slightly from the ankles (not the waist), allowing gravity to help propel you forward.

Okay! It’s time to talk about your new run program.

This will be a 12 week build up. – We’re going to get you jogging 3x per week, with at least 1 day of rest between runs. Walking on rest days is highly encouraged to help optimize recovery. You’ll do the same run all three times in a week, and each week we’ll increase the time and distance run.

Week 1 – Total time 8 min – Total Run time 4 min.
Walk 30 seconds : Jog 30 seconds
Walk 30 seconds : Jog 30 seconds
Walk 30 seconds : Jog 60 seconds
Walk 60 seconds : Jog 60 seconds
Walk 60 seconds : Jog 30 seconds
Walk 30 seconds : Jog 30 seconds

Week 2 – Total time 10 min – Total Run time 5 min.
Walk 30 seconds : Jog 30 seconds
Walk 30 seconds : Jog 60 seconds
Walk 60 seconds : Jog 60 seconds
Walk 60 seconds : Jog 60 seconds
Walk 60 seconds : Jog 60 seconds
Walk 60 seconds : Jog 30 seconds

Week 3 – Total time 14 min – Total Run time 7 min.
Walk 60 seconds : Jog 60 seconds
Walk 60 seconds : Jog 60 seconds
Walk 60 seconds : Jog 1.5 Minutes
Walk 1.5 Minutes : Jog 1.5 Minutes
Walk 1.5 Minutes : Jog 60 seconds
Walk 60 seconds : Jog 60 seconds

Week 4 – Total time 18 min – Total Run time 9 min.
Walk 1 Minutes : Jog 1 Minutes
Walk 1 Minutes : Jog 1.5 Minutes
Walk 1.5 Minutes : Jog 2 Minutes
Walk 2 Minutes : Jog 2 Minutes
Walk 2 Minutes : Jog 1.5 Minutes
Walk 1.5 Minutes : Jog 1 Minutes

Week 5 – Total time 22 min – Total Run time 12 min.
Walk 1 Minutes : Jog 1 Minutes
Walk 1 Minutes : Jog 2 Minutes
Walk 2 Minutes : Jog 3 Minutes
Walk 2 Minutes : Jog 3 Minutes
Walk 2 Minutes : Jog 2 Minutes
Walk 2 Minutes : Jog 1 Minutes

Week 6 – Total time 24 min – Total Run time 16 min.
Walk 1 Minutes : Jog 2 Minutes
Walk 1 Minutes : Jog 2 Minutes
Walk 1 Minutes : Jog 4 Minutes
Walk 2 Minutes : Jog 4 Minutes
Walk 2 Minutes : Jog 2 Minutes
Walk 1 Minutes : Jog 2 Minutes

Week 7 – Total time 30 min – Total Run time 20 min. -Longest week-
Walk 1 Minutes : Jog 2 Minutes
Walk 1 Minutes : Jog 3 Minutes
Walk 2 Minutes : Jog 5 Minutes
Walk 2 Minutes : Jog 5 Minutes
Walk 2 Minutes : Jog 5 Minutes
Walk 2 Minutes : Jog 2 Minutes

Week 8 – Total time 27 min – Total Run time 20 min.
Walk 1 Minutes : Jog 3 Minutes
Walk 2 Minutes : Jog 5 Minutes
Walk 2 Minutes : Jog 7 Minutes
Walk 2 Minutes : Jog 5 Minutes

Week 9 – Total time 26 min – Total Run time 20 min.
Walk 1 Minutes : Jog 3 Minutes
Walk 1 Minutes : Jog 8 Minutes
Walk 2 Minutes : Jog 7 Minutes
Walk 2 Minutes : Jog 2 Minutes

Week 10 – Total time 24 min – Total Run time 20 min.
Walk 1 Minutes : Jog 5 Minutes
Walk 1 Minutes : Jog 10 Minutes
Walk 2 Minutes : Jog 5 Minutes

Week 11 – Total time 22 min – Total Run time 20 min.
Walk 1 Minutes : Jog 10 Minutes
Walk 1 Minutes : Jog 10 Minutes

Week 12 – Run 20 min!!! You did it!

If you struggle with a given week, either to get all your runs in, or to reach your goal… Simply repeat that week before moving forward. Should you feel pain developing in your feet or joints, back off and let them recover before continuing. If you miss 1 week, go back an extra week. For example, if you finish week 7 but then miss week 8 because of illness, repeat week 6 then continue on. Go back one extra week for every week missed.

Go easy. Speed comes later. You’ve got this!

www.brantfordpersonaltrainer.com

The post Spring Into Running: A FREE program for Starting (or Restarting) Jogging this spring. appeared first on Personal Trainer.

The Benefits of Walking Daily

1. Improved Cardiovascular Health

Walking helps to strengthen the heart, improve circulation, and lower blood pressure. Regular walking can reduce the risk of heart disease and stroke, making it a heart-healthy habit.

2. Weight Management

Walking is an excellent way to burn calories and manage weight. A brisk walk can help you achieve and maintain a healthy weight by increasing your metabolism and burning stored fat.

3. Enhanced Mental Health

Physical activity, including walking, releases endorphins, which are natural mood lifters. Regular walks can help reduce symptoms of depression and anxiety, improve sleep quality, and boost overall mood.

4. Strengthened Muscles and Bones

Walking engages various muscle groups, particularly in the lower body, which helps to strengthen muscles and improve bone density. This can reduce the risk of osteoporosis and enhance overall physical stability and balance.

5. Increased Longevity

Studies have shown that regular walking can increase life expectancy. It’s a low-impact exercise that can be sustained over many years, contributing to a longer, healthier life.

Recommended Frequency, Duration, and Intensity

To reap the full benefits of walking, consider the following recommendations:

• Frequency: Aim to walk at least 5 days a week.
• Duration: Start with 30 minutes per day. As you build endurance, try to extend your walks to 45-60 minutes.
• Intensity: Begin with a pace that feels comfortable. For optimal benefits, gradually increase your walking speed to a brisk pace where you can still carry on a conversation but feel slightly out of breath.

Tips to Build Up to Recommendations

1. Start Small: If you’re new to walking, start with shorter, more manageable walks. Even 10-15 minutes a day can make a difference and help you build a habit.
2. Set Realistic Goals: Gradually increase your walking duration and intensity. Set weekly goals to add a few more minutes or a bit more distance to your walks.
3. Mix It Up: Vary your routes and walking environments to keep things interesting. Explore different neighborhoods, parks, or nature trails to add variety to your routine.
4. Incorporate Walking into Daily Activities: Look for opportunities to walk more throughout your day. Park farther from your destination, take the stairs instead of the elevator, or walk to nearby errands instead of driving.
5. Use a Pedometer or Fitness Tracker: Tracking your steps can be motivating and help you stay accountable. Aim for 10,000 steps a day, but adjust this goal based on your fitness level and progress.
6. Join a Walking Group: Walking with others can provide social interaction and motivation. Find a local walking group or recruit friends and family to join you.
7. Listen to Music or Podcasts: Make your walks enjoyable by listening to your favorite music, podcasts, or audiobooks. This can make the time pass more quickly and keep you entertained.

Conclusion

Walking is a simple yet powerful form of exercise that can significantly improve your physical and mental health. By incorporating daily walks into your routine, you’ll not only enjoy the immediate benefits but also set the foundation for a healthier future. Remember, every step counts, so put on your walking shoes and start your journey towards better health today.

The post The Daily Walk: Unlocking the Benefits of a Simple Routine appeared first on Personal Trainer.

1. Plan Ahead:

Before heading to holiday gatherings, take a moment to plan your approach. Consider your nutritional goals and how you can balance indulgent treats with healthier options. Having a plan can help you make conscious choices rather than succumbing to impulsive eating.

2. Practice Portion Control:

While the holiday table may be laden with a variety of delicious dishes, it’s crucial to manage your portions. Use smaller plates, fill half your plate with vegetables, and be mindful of portion sizes to avoid overeating.

3. Savor Every Bite:

Slow down and savor each bite. Enjoying your food mindfully not only enhances your dining experience but also allows your body to recognize when it’s full, preventing unnecessary overindulgence.

4. Hydrate:

Staying hydrated is a simple yet effective strategy. Start your meal with a glass of water, and consider alternating between water and other beverages throughout the festivities. Proper hydration can help control appetite and prevent overeating.

5. Prioritize Protein and Fiber:

Choose protein-rich and fiber-filled foods. These nutrients help keep you feeling satisfied, making it less likely that you’ll overindulge in high-calorie, low-nutrient options.

6. Choose Mindful Indulgences:

Give yourself permission to enjoy your favorite holiday treats but do so mindfully. Instead of mindlessly reaching for every treat in sight, choose the ones you love the most and savor them without guilt.

7. Be Selective with Sweets:

If you have a sweet tooth, be selective about your dessert choices. Choose smaller portions or share desserts with others to satisfy your cravings without going overboard on sugar and calories.

8. Stay Active:

Maintain your physical activity routine during the holidays. Whether it’s a brisk walk, a home workout, or a dance session, staying active helps balance the extra calories and boosts your overall well-being.

9. Listen to Your Body:

Pay attention to hunger and fullness cues. Eat when you’re hungry, and stop when you’re satisfied. Tuning in to your body’s signals can help you maintain a healthy relationship with food.

10. Bring a Healthy Dish:

If you’re attending a potluck or family gathering, contribute a nutritious dish. This ensures that there’s at least one option that aligns with your health goals, and you can share your commitment to smart eating with others.

Smart eating during the holidays is not about deprivation but rather about making thoughtful choices that align with your well-being. By planning ahead, practicing portion control, and savoring every bite, you can navigate the holiday season without compromising your health. Remember that the holidays are a time to celebrate, and enjoying festive foods in moderation is a part of the joy. Cheers to a season of mindful and delicious celebrations!

The post Navigating the Holiday Feast: 10 Smart Eating Strategies for a Healthier Celebration appeared first on Personal Trainer.

Understanding Stress:

Before we delve into stress management, it’s important to understand the impact of stress on our well-being. Chronic stress can lead to anxiety, depression, and physical health issues. This can significantly impact all aspects of our lives from our success at work, the way we react to the world around us, and our interpersonal relationships. A parents stress can even impact how their children view themselves and interact with their world. It’s essential to address stress for both our mental and physical health.

Stress Management Tips:

1. Identify Stressors: The first step in managing stress is recognizing what’s causing it. Are you stressed about work, family, finances, or something else? Identifying the sources of stress helps you devise effective strategies.
2. Prioritize Self-Care: Make self-care a non-negotiable part of your routine. This includes getting enough sleep, eating a balanced diet, and engaging in regular exercise. I can’t count the number of clients I’ve seen who’ve sacrificed their personal health and wellbeing for the sake of career and family, only to reach a point where the “golden years” they’ve worked so hard for, are at risk because they sacrificed themselves. Work and family are always top priorities, but just like what you hear on an airplane in the pre-flight safety lecture “put your own air mask on before helping someone else”, you can’t help anyone if you’re not breathing.
3. Breathing Exercises: Deep breathing exercises can help calm your nervous system. Try the 4-7-8 technique: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. I used to believe that breathing exercises like this were only for “freak out” moments. Over the years I’ve learned to see them as an exercise with measurable progress. The more you practice calming your mind, for even a moment or two, the better and more efficient you’ll become at reducing stress.
4. Meditation: Meditation is a powerful stress management tool. Even short, daily sessions can help you find peace and improve your emotional well-being. It can be as simple as using the above breathing technique for a few minutes each day. There are many guided meditation videos and apps out there that can help you relax while not having to worry about losing track of time, as the duration is already pre-set.

Benefits of Mindfulness:

Mindfulness is a practice that involves being fully present in the moment, without judgment. It has numerous benefits, including:

1. Stress Reduction: Mindfulness meditation has been shown to reduce the body’s production of stress hormones, promoting relaxation and reducing stress.
2. Improved Emotional Regulation: Mindfulness helps you observe your thoughts and emotions without reacting impulsively. This can lead to better emotional regulation and a more positive mood.
3. Enhanced Focus and Clarity: Mindfulness can improve your concentration and decision-making abilities, allowing you to better manage stressors.
4. Increased Resilience: Practicing mindfulness can make you more resilient in the face of life’s challenges, helping you bounce back from setbacks.

Mindfulness Techniques:

1. Body Scan: Start from your toes and work your way up, paying close attention to the physical sensations in each part of your body. This technique helps you become more aware of physical tension.
2. Breathing Awareness: Focus on your breath. Inhale and exhale mindfully, directing your attention to the rise and fall of your abdomen or the sensation of the breath passing through your nostrils.
3. Mindful Walking: Take a walk while paying attention to the sensation of each step. Notice the feeling of your feet touching the ground and the movement of your body.
4. Guided Meditation: Use guided meditation apps or recordings. They provide step-by-step instructions and can be an excellent way to start your mindfulness practice.

Conclusion: Stress management is vital for a happy, healthy life, and mindfulness is a valuable tool to achieve it. By identifying your stressors and incorporating mindfulness techniques into your daily routine, you can significantly improve your mood, reduce stress, and build resilience. The journey to a more peaceful and content life begins with the conscious choice to be present and compassionate toward yourself. Start your mindfulness journey today and experience the transformative power of living in the moment.

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The Core’s Crucial Role

Your core muscles are the foundation of your body’s stability and strength. They include the muscles in your abdomen, lower back, pelvis, and hips. Here’s why they are so vital:

1. Better Posture:

A strong core helps maintain good posture, reducing the risk of developing back pain and spinal issues.

2. Improved Balance:

Enhanced core strength contributes to better balance and stability, reducing the likelihood of falls and injuries, which can be particularly crucial as we age.

3. Reduced Back Pain:

Strengthening the muscles around your spine and lower back can alleviate chronic back pain, a common issue as we grow older.

4. Enhanced Mobility:

A strong core allows for more extended and fluid movements, making everyday activities and exercise routines easier and more enjoyable.

Benefits of a Strong Core as We Age

As we progress through the years, a strong core offers numerous advantages for both physical and mental well-being:

1. Injury Prevention:

A robust core reduces the risk of injuries, especially in activities that require bending, lifting, or twisting.

2. Pain Management:

It can help manage or alleviate existing pain issues, such as lower back pain and sciatica, allowing for a more comfortable and active lifestyle.

3. Enhanced Independence:

Maintaining core strength means being less reliant on others for assistance with daily tasks, preserving your independence.

4. Better Athletic Performance:

Whether you enjoy sports, yoga, or simply staying active, a strong core can improve your performance and help you maintain your favorite activities.

5. Mental Well-Being:

Physical strength and health positively impact mental well-being, boosting your confidence, mood, and overall quality of life.

Strengthening Your Core

Now, let’s delve into how you can start strengthening your core muscles:

PLANKS

This classic exercise targets your entire core and can be adapted to your fitness level. Keep your core braced, and lower back flat. If you can reach 60 seconds, try lifting 1 limb a few inches off the floor and switching which arm or leg you’re lifting half way through.

LEG RAISES

Lying on your back, lift your legs while keeping your lower back pinned to the floor. Try it with bent knees first, as you get stronger you’ll be able to keep your lower back pinned to the floor even with straight knees. This exercise engages your lower abs.

BIRD DOG

On your hands and knees, extend one arm and the opposite leg. You can do this either as a static pose, or in reps by pulling the extended knee and elbow in to the core (without touching them down), then reaching out with them again. It’s great for your balance and back.

PILATES

Pilates routines focus deeply on core strength and flexibility. If you’re interested, our trainer Ramya is certified in Pilates and is happy to incorporate it in your personalized fitness plan. Otherwise Consider attending a class somewhere, or using online resources.

YOGA

Many yoga poses are fantastic for core strength, including boat pose, plank pose, and downward dog to name a few. There are countless online resources to help you easily add a little Zen to your daily routine and reap the physical benefits.

RESISTANCE TRAINING

Incorporate twisting exercises like Bicycle Crunches, Russian twists, or Woodchoppers using resistance bands, Medicine Balls, or weights to target oblique muscles.

Conclusion

A strong core is the key to aging gracefully and maintaining a vibrant life. It’s never too late to start working on your core strength. By doing so, you’ll not only enjoy a more active and pain-free life but also boost your overall well-being. Whether you’re in your 40s, 60s, or beyond, it’s never too late to prioritize your core strength and invest in a healthier and happier future.

Dedicated to your success!

The post Ageless Strength: Strengthening Your Core for a Vibrant Life appeared first on Personal Trainer.

In the hustle and bustle of modern life, juggling the responsibilities of a demanding career and a busy family can make it challenging to prioritize your health. However, achieving and maintaining a balanced diet is key to losing weight, improving overall health, and ensuring you have the energy and vitality to tackle life’s daily challenges. In this blog post, we will explore the benefits of balanced diets and meal prepping, offering valuable insights and practical tips tailored to the needs of busy professionals and parents.

The Importance of Balanced Diets

A balanced diet is not about restriction; it’s about nourishing your body with the right nutrients in the right proportions. Here’s why it’s crucial:

1. Sustainable Weight Loss:

A balanced diet provides sustained energy, curbing cravings and helping you make healthier food choices. This naturally leads to gradual and sustainable weight loss, as opposed to fad diets that promise quick fixes but often result in rebound weight gain.

2. Improved Energy Levels:

Balanced meals ensure your body receives a consistent supply of energy throughout the day, helping you stay focused at work and active with your family.

3. Enhanced Overall Health:

A well-rounded diet promotes good health by reducing the risk of chronic diseases such as heart disease, diabetes, and certain cancers.

Meal Prepping: Your Secret Weapon

Now that we understand the importance of balanced diets, let’s delve into meal prepping—a game-changer for busy individuals and families.

1. Plan Your Meals:

Spend a little time each week planning your meals. Choose recipes that are both nutritious and easy to prepare. Websites and apps can help you find healthy, time-efficient recipes.

2. Grocery Shopping:

Make a detailed shopping list based on your meal plan. Stick to the list to avoid impulse buys of unhealthy snacks and convenience foods.

3. Batch Cooking:

Designate a specific day for cooking in larger quantities. This could be a Sunday afternoon or any day that suits your schedule. Cook enough food to last several meals.

4. Portion Control:

Invest in a set of reusable containers. Portion out your meals into these containers, ensuring each one has a balanced mix of lean protein, whole grains, and plenty of colorful vegetables.

5. Grab-and-Go Snacks:

Prepare healthy snacks like cut-up fruits, veggies with hummus, or Greek yogurt with nuts for those moments when you need a quick energy boost.

Balancing Macros and Micros

Balanced diets encompass both macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals). Here’s how to ensure you’re getting the right mix:

1. Lean Proteins:

Include sources like chicken, turkey, fish, tofu, and legumes in your diet. Protein helps maintain muscle mass and keeps you feeling full.

2. Whole Grains:

Opt for whole grains like brown rice, quinoa, and whole wheat pasta. They provide sustained energy and fiber for digestion.

3. Healthy Fats:

Incorporate sources of healthy fats such as avocados, nuts, seeds, and olive oil. These fats support brain health and promote satiety.

4. Fruits and Vegetables:

Aim for a colorful variety. Different colors indicate different nutrients. These are rich in vitamins, minerals, and antioxidants.

5. Hydration:

Stay well-hydrated with water or herbal teas. Sometimes, thirst can be confused with hunger.

Conclusion

Balanced diets and meal prepping are the cornerstones of better health and sustainable weight loss for busy professionals and parents. By investing a little time and effort into planning and preparing your meals, you can take control of your nutrition and set yourself up for success in both your professional and personal life. Remember, it’s not about perfection but progress. Small, consistent steps will lead you toward your health and weight loss goals, allowing you to be your best self for your family and your career.

Dedicated to your success,

The post Mastering the Art of Balanced Diets and Meal Prepping for Weight Loss and Wellness appeared first on Personal Trainer.

Remember these moves?

The behind the head lat pulldown and shoulder press were once staples in bodybuilding and strength training. Yes, that’s the terminator performing a shoulder press back in his competitive bodybuilding days. While once they were among the most popular moves in the gym, today they are rarely seen, and even less often recommended. The simple reason is that as the head is dropped forward and the arms are leveraged backwards, most peoples shoulder mobility is exceeded leading to grinding and rubbing in the shoulder socket. Although it doesn’t necessarily cause any immediate pain, a few weeks of training adds up to hundreds of reps with bones and soft tissue rubbing on each other. Swelling slowly builds up in the connective tissues (muscles, tendons and ligaments) inside the shoulder socket leading to cumulative growing pain. At this point the only way to recover is to rest and stop creating additional inflammation, and physio is often needed before you can begin training again.

As I said these example exercises are rarely seen these days, however dumbbell shoulder exercises are still among the most popular and generally effective moves to develop strong stable shoulders, and one of the most common mistakes that can be observed in almost any gym on any given day is allowing the hands and/or elbows to pass behind the shoulder during exercise. Imagine a line through the middle of your head and body that separates your front half from your back half. Simply put, if you are doing a shoulder press or shoulder fly’s your hands (and the weights) should always remain in front of that line. Aim for 45 degrees as a general rule. If you can see the weights in your peripheral vision as you raise and lower them, then you are in a significantly safer position.

I didn’t need to go very deep into google images to find an example of this all to common mistake. If you compare the images above and below, you can easily see that the above lift has the arms too far backwards, and is likely to eventually lead to pain and injury. In the lower image the elbows are in front of the body, allowing the shoulders plenty of space in the shoulder joint for everything to move well and friction free.

I know someone out there is saying to themselves that they’ve always done presses/pulldowns behind the head and have never had an issue, and while this is possible for people with great existing shoulder mobility and stability, which can be developed, to perform these moves behind that midline we just drew through the body; most people lack the needed functional range of motion to safely and effectively get away with it. so keep the bar/weights in front, and you’ll be significantly safer.

If you’re unsure about your form, most gyms have someone who can take a quick look to tell you if you’re at risk; and if you’re experiencing exercise related shoulder pain it’s worth getting checked out and cleared for exercise by a physiotherapist before continuing and risking further pain and injury.

I hope you found this useful, and wish you a lifetime of injury free fitness and health.

-Jeff

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It’s been a long road building our business, skills and reputation over the past 13 years. The more clients we meet, the more diverse their personal needs. This past year we’ve been focused on growing an increasingly diverse and dynamic team of personal trainers, each with their own specialties and expertise, without sacrificing education or experience standards.

If you haven’t met them yet; I’m proud to introduce you to them now:

Mayra Alcazar

Personal Trainer

Mayra moved to Canada from Cartagena Colombia in 2013 as a single parent seeking a new life for herself and her young son. Her fitness journey began as a means of managing the stress of starting a new life and was transformative for both her mental health and in restoring her body after having a child. Her passion for fitness and the deep impact it can have on people’s lives led her to study Health, Wellness and Fitness at Mohawk College and earn her Personal Trainers Certification. Mayra is dedicated to bringing clients the results they seek, while making the process enjoyable and celebrating all the little achievements as a way to stay motivated. She helps clients make nutrition and fitness changes as a lifestyle, not just as a temporary fix.

Joshua Kahn

Personal Trainer, Health & Nutrition Coach Joshua is a physical health and nutrition educator with over 15 years experience helping people make sense of the conflicting fitness and grocery messages they hear daily. His clients invest in a cyclical system of assessments and tweaks that make sure they aren’t being wasteful in their efforts.

Jeff Kehler

Owner, Head Trainer, Endurance Coach

Jeff started this company back in 2009 as he transitioned from racer to coach to personal trainer. Originally focused on helping competitive cyclists and triathletes, his success in helping others succeed became an addictive passion, so he pursued his personal training certification to expand his knowledge, and his ability to help more people go after their deepest goals. Today he strives to help as many people as possible find balanced enduring health. Over the years, he’s had the pleasure of helping put people on Domestic and International podiums, helped clients with dramatic weight loss, post-physio rehabilitation, and has experience working with Clients with Cerebral Palsy, Parkinson, Fibromyalgia, Cardiovascular Diseases, and more.

If you’re looking for a new personal trainer, or just want to explore your options; Please don’t hesitate to reach out for a free consultation to talk about your goals.

The post We’ve been building a stronger team to better meet your health & fitness needs appeared first on Personal Trainer.

More and more people are asking me questions about fasting. What is it? Is it safe? Is it hard? Does it work? Is it a fad? Fasting is simply restricting when you are allowed to eat. Fasting has been a part of cultural and religious rituals since the dawn of time, but recently “Intermittent Fasting” has come into the health and fitness spotlight with claims that range anywhere from easy weight loss without calorie counting to providing added cardiovascular protection.

I decided it was time I did another deep dig into the science to separate what we know from what we think we know, and what we know only sells magazines. I sifted through a lot of data from several studies and review journals in an attempt to get to the bottom of this hot topic, but the truth is much research is still needed in this area and many of the studies that have been performed on fasting have specifically been on male rodents in the lab, with very few studies being performed on humans to date. Of the studies on humans several were dealing with trained athletes and metabolically fit individuals. I was able to find only 10 human fasting studies specifically dealing with overweight and obese people, involving anywhere from 10 – 107 individuals (so statistically small numbers), study durations ran anywhere from 1 day (again not very useful) to just over a year. Here’s what I learned.

Intermittent Fasting defined. Intermittent Fasting is restricting when you are allowed to eat, with the intention of forcing your body to burn stored body fat for energy instead of food, and reduce calorie intake.

There are traditionally 2 approaches taken:

1. The use of “Fasting Days” within the week. An example would be; Fasting/Not eating for a given period (16 hours, between 8pm and Noon the next day as an example) 1-3 times per week, or even not eating at all, every other day.
2. The use of “Eating Windows” each day. The most common examples being either 8 hour, or 10 hour eating windows, where one must consume all their daily calories and not eat outside that timeframe.

Is it safe?

There is a wide consensus that people with advanced diabetes or who are on medications for diabetes, people with a history of eating disorders like anorexia and bulimia, and pregnant or breastfeeding women should not attempt intermittent fasting unless under the close supervision of a physician who can monitor them. Beyond that it appears relatively safe, though again many more studies are needed.

Is it hard?

This one is relative. Each of us has our own daily rhythm and flow. For example I know many people who naturally eat within a 8 or 10 hour window each day. It’s just how they’ve always operated, but these people typically don’t get hungry until later in the day. For those of us who don’t naturally eat in windows, or for those considering fasting days… What does the data say? If we look at the compliance rate/drop off rate from the 10 studies we have to read, depending on the fasting style used the drop off rate runs between 25% and 40% which is quite high for any study, so we can extrapolate that for many people fasting can be tough to stick to, and that many study participants who did not drop out complained of constant hunger which did not ease as the studies continued.

Does it work? What does science say?

In July 2017, one of my favorite studies was published. It was conducted on 100 people between the ages of 18 and 65 years old, who’s BMI was between 25.0 and 39.9 and who live a sedentary lifestyle (less than 60 minutes of medium to intense exercise per week, for at least 3 months). I like this study because it took baseline data for a full month before commencing 6 months of weight loss through intermittent fasting, and then continued for 6 months of weight loss maintenance to measure the longer term effects. All in all a well structured study that also split participants into 3 equal groups (1. traditional caloric restriction, 2. alternate day fasting, and 3. no-intervention).

What they found:

Intermittent fasting has not been found to provide improved weight loss as compared to caloric restriction, and in several studies underperformed comparatively. More so, participants in the fasting groups found hunger to be a significant challenge comparatively.

As for cardiovascular protections and other health benefits: Blood pressure, heart rate, cholesterol, triglycerides, fasting plasma glucose, fasting insulin, insulin resistance, high-sensitivity C-reactive protein and homocysteine levels were not significantly different between intervention and control groups at 6 or 12 months.

In conclusion,

There is some evidence that people can successfully lose weight through intermittent fasting, although it appears to be less successful than nutritional changes and caloric restriction. There is also some evidence to suggest that heavily restricting when you can eat can cause unwanted changes in metabolism that may result in the burning of fewer calories.

All the experts seem to agree that we simply don’t have enough information from enough sources to recommend fasting as a weight loss strategy compared to existing interventions, but that there are relatively few safety concerns as long as you’re not part of an at risk group (people with advanced diabetes or who are on medications for diabetes, people with a history of eating disorders like anorexia and bulimia, and pregnant or breastfeeding women).

https://www.sciencedirect.com/science/article/pii/S1550413118302535

https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2623528

https://www.annualreviews.org/doi/full/10.1146/annurev-nutr-071816-064634?url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org&rfr_dat=cr_pub%3Dpubmed&

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7021351

https://centerfordiscovery.com/blog/the-dangers-of-intermittent-fasting

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Let’s start at the most important part; a quick talk about pain. Before we know how to best recover, we need to be able to identify your type of pain and what it means for your long term wellness. You know the old adage “No pain, no gain”? I need you to know it’s bullshit! Sorry, but I won’t mix words when it comes to myths and misinformation.

Let’s say there are 2 types of pain, at least for our purposes:

1) DOMS as mentioned above, or what we’ll call recovery pain. You can feel stiff and tight, muscles can burn doing minimal work and feel tender to the touch for 1 to 3 days after. It’s the type of pain we are talking about minimizing and treating here today.

2) Other pain. “Other pain” is pain (during or after exercise) that is not part of the natural recovery process from healthy but strenuous exercise performed properly, in other words it’s an injury or condition that you should get medical advice for, and is outside of a personal trainers scope of practice to diagnose or treat independently.

What causes DOMS?

Simply put, exercise tears muscles. Not in a bad way, it’s necessary for them to tear down a bit in order to rebuild even stronger. The less familiar your body is with the demands, and the harder, longer, more challenging the work is that’s performed, the more the muscles get torn. If you overdo this you can end up with injury in the form of muscle strains and tears that can take significant time and medical oversight to recover from.

How do we minimize DOMS?

There are a few simple things you can do to minimize the amount of next day soreness you experience. It’s worth noting that the more your body gets accustomed to a fitness routine, the better it gets at handling and recovering from the stress, and DOMS should improve.

• Warm-up well. Warming-up not only gets the blood pumping through the muscles, it increases the amount of work they can do, the range of motion they can work through, and it preps the nervous system to handle the higher demands of a workout.
• Don’t train to muscle failure! It doesn’t matter how many reps you’re aiming to do, your main job in a workout is to tear the muscle enough to stimulate growth, and little enough that you can recover and repeat again soon. Every set should stop just as you’re about to reach “form failure”, if your body wants to recruit different muscles to do another rep, your job is already done, the muscle is already worked.
• Warm-down and Stretch! Your muscles burn energy and oxygen, this causes them to accumulate byproducts from this process, and you need to get it out so they can take in fresh oxygen and nutrients to begin the healing process. This can include light movement of the muscles including walking and stretching. Muscles only pull/shorten, so stretching after exercise is in effect pulling them back to full length. If you remember walkie-talkies and retractable antennas you may remember sometimes an antenna segment gets stuck and doesn’t like to get pulled out. That’s similar in how muscles pull (inward), so stretching and pulling the muscle back to full length can help it return to full range of motion and move better before it tightens up.

How to treat DOMS, reduce soreness, and heal faster?

So you’re already sore. What now?

-Massage is a great way to promote circulation of fresh blood and oxygen into muscles while also releasing any knots or tight segments in the muscles. It can improve movement and recovery speed.

-Cold water therapy is a personal favorite. Ice baths have been a part of many professional athletes’ post exercise routine for ages, though it’s a little extreme, especially if you’re just doing fitness for general health. Putting cold water on the sore/worked muscles for just a few minutes (even by turning your shower cold for a moment) has been proven to reduce muscle soreness by up to 30% almost immediately, and is effective anywhere from immediately post workout, to upto 3 days after.

-Lightly using and stretching your sore muscles can also help. This is little more than a warm-up then stretch. Even a brisk walk can do wonders while also burning a few extra calories.

-Compression clothing is popular post workout as it helps squeeze fluids from muscles in the extremities back into the core helping to reduce swelling while providing “tensor-like” support for stiff muscles.

-Elevation of stiff limbs can also help reduce swelling and stiffness while promoting circulation through the muscles.

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