|Posted on January 15, 2019 at 7:30 PM||comments (0)|
1) Functional Fitness (#1 in 2018, #2 in 2017; #1 in 2016)
Functional fitness stays put in the top spot. Using multiple muscle groups to strengthen in a holistic way (versus one specific muscle group at a time), functional fitness programs include practical, balance-challenging movements that simulate activities like shoveling snow, carrying groceries, or unloading the car. This focus helps prepare for the physical activities of daily life and counters the negative effects of a sedentary lifestyle.
2) Active Recovery (#4 in 2018)
Recognizing that the ability to work out is limited by the ability to move, active recovery exercises focus on movement and self-care with foam rollers, balls and low-intensity workouts to name a few. If we can take care of ourselves and move as freely as possible, our everyday lives are better, and training is enhanced.
3) High-Intensity Interval Training (HIIT) (#2 in 2018, #1 in 2017)
HIIT is a training methodology involving intense periods of exercise followed by durations of rest. This high-intensity approach is increasingly popular because it provides a good workout in a shorter time than steady-state cardio and because it works for all fitness levels. As Canadians work longer hours and try to maintain balance amidst a busy schedule, HIIT addresses that time crunch, burning fat and improving cardiovascular benefits quickly and effectively.
4) Nutrition and Healthy Eating Programs (#8 in 2018, #5 in 2017)
Combining exercise with healthy eating is the best approach to see the results of your efforts sooner — whether it’s weight loss or advancing your overall fitness level. More Canadian fitness professionals are taking additional training to improve their nutrition expertise, including canfitpro’s Healthy Eating & Weight Loss Coach certification.
5) Older Adult Training (#3, in 2018, #6 in 2017)
This signals the growing demand from Baby Boomers looking to adopt healthier habits to maintain their health and quality of life into their 60s and beyond. Fitness professionals are taking specialized courses and certifications to learn how to train older adults safely and effectively. canfitpro’s Active Aging Certificate is an example of the type of education required to serve this market, while organizations like the International Council on Active Aging are working to build awareness and skills to support active older adults.
6) Express Workouts (#5 in 2018, #4 in 2017)
Express workouts encourage participants to perform multiple exercises at a fast pace to generate maximum results. This is an effective approach for people on a tight schedule – perfect for lunch time or after work. Providing the ultimate convenience, an express workout typically lasts 20 minutes or less.
7) Body Weight Training (#9 in 2018, #9 in 2017)
Using your own body weight to create resistance is a growing workout trend among Canadian fitness professionals and consumers. This form of exercise builds strength and muscle and burns fat without the need for equipment, making it easy to get started and less intimidating for beginners. Enabling people to use their own body weight while doing movements like lunges, push-ups and pull-ups makes training anywhere possible.
Circuit Training and Boot Camps (#7 in 2018, #6 in 2017)
Circuit training involves a series of exercises performed in rotation with minimal rest. The goal is to build strength while burning maximum calories. A fitness boot camp mixes traditional callisthenic and body weight exercises with interval training and strength training. Both types of workouts are designed to push participants harder than they would normally push themselves. Both are low-cost, efficient and challenging, combining strength and aerobic conditioning to generate positive results.
9) Branded Fitness Experiences (#6 in 2018)
Branded Fitness Programs are pre-choreographed programs offered by a company. Examples include Les Mills International programs offered within GoodLife, Orangetheory classes, and a variety of others including the latest technology workouts with Peloton or Echelon for example. When attending these programs people know what to expect and can choose a workout that they enjoy no matter where they are located. The brand awareness, efficacy, and convenience of these workouts are very attractive features to their devoted fans.
10) Fusion-style Group Fitness (#10 in 2018, #7 in 2016)
New types of group fitness classes and workouts that combine disciplines — like yoga and cycling or Pilates and boxing — are springing up across Canada. Mixing totally different types of exercise to create a new workout provides variety and something new. Changing up what we do helps develop more strength, agility, balance and coordination than a single exercise discipline.
Top 10 Health & Wellness Trends for 2019
Diets (ie Clean Eating, Keto, Intermittent Fasting, Paleo)
Meal Planning / Meal Prep
Increase Social Time (spending time with family, friends, pets)
Life & Wellness Coach
Education through documentaries, apps, etc.
Holistic Nutrition / Holistic Medicine
Using apps to track nutrition
|Posted on January 5, 2019 at 1:40 PM||comments (0)|
LU FIT Yoga
Saturday 10:15 - 11:45 am
Jan 5 - April 13 2019
General Public $125. Students $70 full 14 weeks
Online Registration https://luathletics.lakeheadu.ca/" target="_blank">https://luathletics.lakeheadu.ca/
Direct link https://luathletics.lakeheadu.ca/Program/GetProgramDetails?courseId=9425e8b9-7c70-4956-b21b-9709dde2a395&semesterId=229afd70-9b43-4efb-8072-d9258cbcbbe9" target="_blank">https://luathletics.lakeheadu.ca/Program/GetProgramDetails?courseId=9425e8b9-7c70-4956-b21b-9709dde2a395&semesterId=229afd70-9b43-4efb-8072-d9258cbcbbe9
Drop in's Welcome GP $15 ST $7.00
SPECIAL DROP IN 5 CLASSES $50.00 purchas Front desk.
Anne Parr PRO TRAINER FIS
|Posted on November 15, 2018 at 8:25 AM||comments (0)|
Taking your healing into your own hands is crucial to healing. Focus here is meniscus.
When you learn to do this for yourself you can help heal, prevents injury so you keep active for a life time. Many people who struggle with active living stop exercising because of pain physically and emotinally and do not return or take a very long time to come back to an active healthy lifestyle.
I have had many injuries and many awesome coaches who taught me from a very young age to stay healthy & well I must find the right treatment and do it.
I have many participants who want to stay active who took the time to work on their knee problem and with in 6 months to a year are now healed and more active than they were before withour surgery.
Some ideas for you:
Trust in yourself believe you can and than do. Ask what's holding you back? Let it go, get in charge, you CAN do this!.
My formula is once you have found the right exercises you need to do these faithfully. Ensure the exercises are balanced, and easy otherwise you won't do. Recommend 3 x 3 x a day. You might start off with 4 exercises 10 reps given to you by your Physio. Many will find this challenging and do for a short time than stop because it doesn't fit into their lbusy life and they start to feel less pain. Than within a short time injury and pain return stopping everything from positive change.
I recommend 3 rep - 3 times - 3 x a day Morning - noon and evening if you miss one you will have at least done 1 or two. Continue until pain subsides, range of motion improves, strength returns than forever at least once a day because this will always have weakness.
My youngest daughter and one of my participants both were able to heal their meniscus tears without surgery Both saw surgeons than took action to heal themselves doing the exercises prescribed. They enjoy water and through this medium are healed today being active hiking, skiing, one is back playing volley ball.
Often when we are in pain it's easier to not do anything but rest. Rest is healing and so in proper stretching, breathing techniques, visualization, massage, cold and heat treatments.
What is being taught out there today is WORK HARD for shorter time than REST. Often with out enough rest to recover.
Using an interval that is easy to start with lots of rest and than gradually working harder with less rest.
Easy formula workouts easy day, medium and hard day work work how you feel each day.
Hope this helps in the journey to wellness and health.
Anne Parr PRO TRAINER. Never give up.
|Posted on September 10, 2018 at 8:10 AM||comments (0)|
Kyla is trained in restorative exercise via Katy Bowman of "Nutritious Movement."
Though Kyla lives in southern Ontario, she does visit T.Bay regularly (was raised here too!) and is offering 2 foot clinics that address many common aches and complaints related to posture, footwear, etc
Date: Sept 13th 9: - 11 am
or Tuesday Sept 18 7 -9 pm
PLACE: 1525 Victoria E (Discover Yoga Studio
COST $30 .
Here is her website too if you want more information.
|Posted on July 27, 2018 at 11:00 AM||comments (0)|
We are really enjoying a nice hot summer. Opposite to our winter where wearing less closthing best.
Why you know it is going to be hot do your best to exercise in the early morning or in air conditioning facilities or home.
When humitity is high be extra cautious - have a easier workout, rest ans drink more fluids.
Yoga or structural integration exercises that incorporate breathing best.
I found information on the canfitpro website very Interesting article By Dave Smith
The air conditioner just had to break on the hottest day of the summer. And, of course it had to happen just before dozens of clients were about to show up for boot camp class. It was Murphy’s Law in action.
As the gym owner, what was I supposed to do? Let my clients exercise in the sweltering heat? Or, turn them away, causing inconvenience for them and lost revenue for me?
Maybe your gym air conditioner won’t die at the worst possible time like mine did, but you might face a similar dilemma in the coming months. Whether you’re running an outdoor boot camp class, hosting a running club, or even teaching yoga in the park, what are you going to do on the hottest days of summer? Will you let your clients exercise?
Before finding yourself in that situation, it’s important to have some guidelines in place to help you make a wise decision.
How Hot Is Too Hot?
The “heat index” is a temperature measurement that combines the humidity of the air to the actual outdoor temperature. A day with high humidity might “feel like” it’s much hotter outside than a thermometer would actually show.
Exercise researchers have used the heat index to determine what exercise is considered safe in certain heat conditions:
When it feels like 28 degrees Celsius (82 Fahrenheit) outside, it is recommended that continuous physical activity not exceed one hour in length.
When temperatures hit 30-32C (86-90F), all exercise for “less-fit” populations should be cancelled, and exercise for “fit” individuals should be limited and reduced in intensity.
Above 32C (90F), strenuous exercise should be stopped for all individuals.
You can check your local weather to find out what heat index is expected each day. Use this forecast to plan ahead for your outdoor fitness training.
What’s At Risk?
It might be tempting to “push through” the heat, but that isn’t a safe choice.
Even when the heat index is relatively low, outdoor exercise can fatigue your clients much faster than they would experience when exercising indoors. This can lead to dizziness and stomach upset.
As heat and humidity rise, so does the chance of sunstroke, muscle cramps, heat exhaustion, and eventually heatstroke, which is accompanied by fever and often unconsciousness.
Heatstroke is a serious condition at which point your client’s body is no longer able to regulate its own temperature.This requires immediate emergency treatment. You do not want to be responsible for your clients suffering from heat stroke.
What Can You Do as a Fitness Professional?
Be smart. The simplest action is one we’ve already discussed: As temperatures rise, watch your local heat index to make a safe judgment call about outdoor exercise you have planned for that day.
Be flexible. If you do decide to carry on with outdoor exercise during hot weather, be prepared to modify your plans as needed. Keep a careful eye on your clients to look for signs of fatigue due to heat (e.g. perfuse sweating, flushed skin, complaints of dizziness, etc.). During hot weather it is not the time to play “drill sergeant” by pushing your clients to do more and work harder. Consider shortening your workouts or offering alternatives to any high-intensity activities you might have originally scheduled.
Be prepared. Bring cold water in case your clients run out. If you’re exercising in an area where there is no natural shade, bring an umbrella or shade tent for your clients to use.
Summer is a great time to get your clients outdoors for some fun-in-the-sun exercise, but as a fitness professional, it’s your job to keep them safe above all else.
Dave Smith is a professional fitness and weight-loss coach who was chosen as “Canada’s Top Fitness Professional” in 2013. He shares health and weight-loss tips through his blog and podcast at makeyourbodywork.com and helps fitness professionals grow their online businesses at onlinetrainersfederation.com.
|Posted on July 24, 2018 at 11:20 AM||comments (0)|
We are officially 2 weeks away from the World Fitness Expo!
To celebrate, we will be giving away some awesome prizes from our amazing exhibitors/sponsors!
Starting on Tuesday, July 24th 2018 until Thursday, August 9th 2018, we will be posting 1 contest a day on our Social Media accounts!
|Posted on December 13, 2017 at 3:20 PM||comments (0)|
ICYMI – Fitness Trends Survey results are in:
1. Functional Fitness (#2 in 2017)
2. HIIT (#1 in 2017)
3. Older Adult Training (#6 in 2017)
4. Active Recovery *NEW
5. Express Workouts (#4 in 2017)
6. Branded Group Fitness *NEW
7. Circuit Training and Boot Camps (#6 in 2017)
8. Nutrition and Healthy Eating Programs (#5 in 2017)
9. Body Weight Training (#9 in 2017)
10. Fusion-style Group Fitness (returns to the Top 10 in 2017, was #7 in 2016)
|Posted on November 4, 2017 at 8:20 AM||comments (0)|
PLACE: LU Hanger - Aerobic Studio
TIME: 10:15 - 11:45 AM
DATES: Nov. 4 - Dec. 18th 2017
Investment $70 or $15 each time.
Register online http://thunderwolves.ca/ chick on Fitness Schedule Tab on right will bring you to a new page "register here" Click on that
FIT yoga is a beginner to advanced class for participants not comfortable with hot yoga & or need options to choose for their protection & safety. Hatha & Namate, soma yoga & structural integration are taught. These methods assists in limbering up all joints, improving oxygen levels with conscious breathing techniques, releasing tension in muscles with a variety of yoga asanas sequences. This class is progressive with many options to choose from making this class specific to your challenging needs. If you have never tried yoga, have many injuries or other chronic conditions this is the perfect class for you. Experience total body balance, posture & alignment restored and much more. Learn yoga techniques you can use in daily life.
Anne Parr FIS 35 + years experience
|Posted on September 16, 2017 at 7:15 PM||comments (0)|
|Posted on August 14, 2017 at 4:30 PM||comments (0)|
Building a Foundation of Physical Literacy for Women 55-70+
A Workshop for Fitness Instructors,Coaches & Walk Leaders
WHEN: Thursday, August 24, 2017; 9:00am– 3:00pm
WHERE: Lakehead University Hangar, Studio Rm, 955 Oliver Rd.
COST: No Cost for workshop, materials or FMS training
LEADERS: Kathy Brook, Coaches Association of Ontario & Shelley Callaghan, CAAWS
• Learn what motivates women 55-70+ to be active
• Better understand what helps build confidence/competence in physical activity and sport for women 55-70+
• Receive training in NCCP Fundamental Movement Skills (FMS)
• Learn FMS adaptations/considerations for women 55-70+
• Learn about how incorporating FMS can increase physical literacy for women 55-70+
• Learn how to promote walking for fitness and communitybuilding
REGISTER: Email Nancy at: email@example.com (limited to 30 participants)
|Posted on June 18, 2017 at 8:50 PM||comments (0)|
Thunder Bay FITNESS SUMMIT - scheduled for June 17th has be re-scheduled for Sept. 23rd same time and place. Thanks for all the Thunder Bay Presenters who jumped at the challenge and ready to ensure all get an opportunity to join the educational fun event. Thanks to the Instructors who registered and were ready to go! Are very much on board for the new date and can't wait. EVENT: Thunder Bay FITNESS SUMMIT Thunder Bay Fitness Summit is a training workshop held for Fitness Professionals to update CECS for your PTS and FIS Certification. For all for all professional Fitness, yoga, pilates, zumba and other instructors, personal trainers, physiotherapist, Kinesiologists wanting to learn more from our top Professionals from Thunder Bay. All fitness enthusiast wanting to learn more. This exciting event will be held in Thunder Bay Ontario on September 23rs at the Lakehead University Field house. This is a Pre-register event - open until Sept 20th There will be 4 sessions throughout the day get to choose your sessions. - 9 - 5 pm Thunder Bay Fitness Summit is an event https://allevents.in/thunder%20bay/thunder-bay-fitness-summit/275328216263481# Register today be ready. Anne Parr PRO TRAINER FIS
|Posted on May 20, 2017 at 11:05 AM||comments (0)|
OUR 1ST Thunder Bay FITNESS SUMMIT - for professional
Group Fitness Instructors, Personal Trainers, any professional working in the industry.
All PRESENTERS are from Thunder Bay FITNESS SUMMIT June 17th
Fundraiser for Mental Health
Opening 9 am
Mental Health speaker
Note there is a choice of 2 for each time
9:15 – 10:45 #001 “Training for speed” #002 “SomaYoga Therapy”
11:00 –12:30 #003 “HIIT Training Design and Application “ #004 “Feldenkrais Method of Somatic Learning”
1:00 – 2:30 #005 “"Get Up & Swing: Programing the Kettlebell Swing and Turkish Get Up into a group fitness setting".
#006 “Connecting the Dots - Physical Literacy for people with Physical Disabilities”
3:00 – 4:30 #007 “Aquatic Design Hands ON!” #008 “Cross training and martial arts
#009 “Branding and Networking”
Like us on facebook & sign up today
Also Register at Lakehead University Athletics
Facebook page The facebook page https://www.facebook.com/events/275328216263481/?ti=cl" target="_blank">Here
Registration https://luathletics.lakeheadu.ca/Program/GetProducts?productTypeCV=00000000-0000-0000-0000-000000003502" target="_blank">Today
|Posted on May 7, 2017 at 10:05 AM||comments (0)|
Most of our clients are short on time these days, so it’s no surprise that high-intensity interval training (HIIT) is one of the top 5 fitness trends of the year (again).
The challenge is that HIIT classes can be unnecessarily tough on the body if not taught or performed properly.
Learn how to teach safe HIIT classes that utilize all intensity variables and get your clients results with the new HIIT Certificate Program (earn up to 9 CECs)!
We will also have a similar workshop with canfitpro CEC at Thunder Bay FITNESS SUMMIT June 17th
For more information contact Anne Parr firstname.lastname@example.org
Thanks have a great day.
|Posted on March 10, 2017 at 7:45 AM||comments (0)|
REGISTRATION IS NOW OPEN for
canfitpro world fitness expo!
Early bird registration is now available for canfitpro world fitness expo. Register today to experience the world’s largest, best and most affordable fitness event!
AUGUST 16 – 20
Metro Toronto Convention Centre
Session Selection Coming Soon!
Choose from hundreds of leading-edge fitness education sessions in personal training, group fitness, mind-body, nutrition, active aging, club business, and more! Renew your CPR, professional membership, and earn all of the CECs required to maintain your certifications in one weekend!
REGISTER TODAY to get your educations training workshops
Anne Parr PRO TRAINER FIS
|Posted on December 4, 2016 at 7:05 PM||comments (0)|
Found an Article on Importance of Bodyweight Exercises
Originally appeared at jasonferruggia.com.
Bodyweight exercises need to be part of your program if you want to get jacked. But not just pushups, sit ups and high rep calisthenics. That’s beginner stuff that won’t build any real muscle.
We’re talking about really working hard on high tension, advanced bodyweight exercises that can only be done for somewhere between five and twelve reps, on average.
The nice thing about these is that they’re very natural and can usually be done pain free by most people.
Below is a list of my top 20 bodyweight exercises for size and strength.
I have listed belowwith my take on them as a women - see link for more https://www.onnit.com/academy/top-20-bodyweight-exercises-for-building-muscle-strength/?a_aid=holdfastiron&fhs=getonnit" target="_blank">details of each exercise.
1) Chin/ Pull Up - women are not as strong upper body many unable to do.
2) Rope Climb - a- nyone with arthritic fingers or poor hand grip will be limited
3) Inverted Row Lots of variations a bar, rings, ropes or suspension straps should be included for mid back thickness and strength. can be attained
4) Front Lever Did not describe the exercise not sure what to do.
5) Muscle - up - exercise is lift whole body up on a bar
6) Hand Stand push-up - begin learning to do a wall hand stand for 60 sec. than move into push -up - difficult or contraditory to wrist cconcerns
7) Push-Ups - many variation as all are not strong not only in hands & arm but core stabilizers https://www.onnit.com/academy/top-20-bodyweight-exercises-for-building-muscle-strength/?a_aid=holdfastiron&fhs=getonnit" target="_blank">To see the rest go to link
|Posted on September 11, 2016 at 3:15 PM||comments (0)|
Important practice Yoga Without Discomfort
Great Article from Sherri McMillan Business of PT
Yoga is a strengthening exercise that can also have calming and relaxing benefits. While Yoga is just that for many of our clients….it isn’t that way for all of them. Here is a question I received from one of my clients and my response. I thought this info would be helpful for you and your clients!
“I really love Yoga but it kills my wrists. Whenever my instructor brings us into Plank, Downward Dog, Upward Dog or Cobra while everyone else is finding their inner Zen, I am about ready to scream! What am I doing wrong?” G.D. Vancouver WA
Here is what I told my client:
“Surprisingly, you’re not alone!
Yoga, a program that is supposed to be gentler on the body and bring peace, calm and relaxation, for many people does the exact opposite.
Your ability to perform the below exercises without pain and discomfort, depends on a number of factors and with some yoga modifications you could practice yoga discomfort and pain free.
childspose When first developing your muscular strength and endurance, your ability to hold many of these poses for very long will be limited. While the instructor may be cueing you to hold the pose for five or more breaths, your body may be at its limit at one or two breaths. It’s extremely important that you listen to your body and remember this – you know your body better than anyone. There’s a big difference between challenging yourself and pushing past your current limits. Find your point of challenge and then when you’ve had enough, move into a recovery pose like Child’s Pose. It will allow the opportunity for your muscles to relax and relieve some of the tension in your wrists. When you’re ready, you can join in again. After time, you’ll notice you can hold the poses for more breaths before finding it necessary to take a break.
Weight & Height
plank downdog cobra - If your instructor is 5 foot nothing and 100 pounds when soaking wet, it’s no wonder they can hold the poses for what seems like an eternity. The heavier you are, the harder the poses. So for a woman who is 120 pounds, holding a pose for 5 breaths, might be equivalent in intensity to a woman who is 160 pounds holding a pose for 2 breaths. It’s all relative. That goes for height as well. The taller you are, the longer your load and therefore the harder the poses. If you are heavier and taller, either hold your poses for shorter periods of time or look for ways to decrease the load on your muscles and joints. For example, for Plank, perform the pose from your knees versus your toes. For Downward Dog, bend your knees more. For Upward Dog/Cobra – allow your thighs to lightly rest on the floor.
Each of the poses G.D. referred to above, put his wrists in a very extended position. Depending on joint structure (the size of your wrists, the way the bones align), some people have more issues than others. The good news is that each of the poses above can be done from an elbows position versus a wrist position which many people find a lot more comfortable.
Remember Yoga is all about the Mind/Body balance and it’s hard to find that balance when you’re fighting against your body. Listen to your body, progress gradually and celebrate the beauty of your uniqueness and your individual strengths”.
Yours in health, fitness & business,
Giving the options always allows a wide variety of physical conditions such as arthritis, carpel tunnel etc. to be part of a yoga class
|Posted on September 9, 2016 at 8:40 AM||comments (0)|
Your monthly dose of motivation
ð¨ Forward to a friend
ParticipACTION's Backpack Must-Haves for Active Play
Summer is ending and the kids are headed back to school. On the one hand if you’re a parent, summer is a great time to see kids being kids—running, playing, swimming and enjoying the outdoors. On the other hand, it can be a pretty demanding job to keep kids entertained.
As kids head back to school, keep up the summer fun by packing them with ParticipACTION’s six backpack must-haves for active play. The bonus is, regular exercise will improve academic performance, reduce stress and help to build social skills. What better way to set them up for success?
At this time of year, it’s easy for parents to get overwhelmed by all the tips and tricks for how to set up their children for success in the coming school year. What books should they be reading? What stationery do they need? What time should they go to sleep? The list goes on and on.
But one of the best things you can do to encourage your child’s academic success, reduce their stress, build their social skills and confidence is actually super simple – encourage regular exercise!
Sports teams and activities are part of the equation, but you really need to give kids the chance to be active throughout the school day in every way possible—playing at recess and lunch, walking or wheeling to and from school, making up their own fun and letting off steam.
Your child’s backpack, if packed with all the right things, is the perfect opportunity for you to encourage more spontaneous, outdoor activity.
Check out this infographic for ParticipACTION’s six backpack must-haves:
Let your kids log the total amount of steps they take in a day and make a game out of getting healthy. You might be surprised by how excited they get about reaching their step goal each day.
63 percent of kids’ free time is spent being sedentary, so send kids to school with something to encourage spontaneous, active games with friends. Having a ball on hand can mean the difference between playing a game with friends rather than staring at a screen.
This one will inevitably generate some discussion as some schools don’t allow cell phones on campus whatsoever. But, many parents worry about the safety of their kids and a phone can help you stay in contact while your child walks, wheels or plays outside with friends. Don’t have a phone, or don’t want one? Send them out with a buddy or have them call when they get home.
DOWNLOAD THE INFOGRAPHIC
ParticipACTION's Backpack Must-Haves for Active Play
ParticipACTION's Backpack Must-Haves for Active Play
Weather is one barrier to active play, so make sure your child is ready for anything by packing a good jacket. I don’t know about you, but some of my favourite memories as a kid involved playing in the rain.
SUN HAT AND SUNSCREEN
Kids need a sun hat and sunscreen in order to protect them from the rays. Make sure your children are prepared to take full advantage of the sun without having to worry about a nasty burn.
Did you know that 58 per cent of parents say their kids are always driven to and from school? Active travelers get as much as 45 additional minutes of moderate to vigorous physical activity per day. Wheeling or walking to and from school will quickly add up to a healthier lifestyle.
As a parent, I sometimes feel like I’m in possession of a beautiful secret—that physical activity will give my kids success and joy in every area of their lives, more than almost anything else I can give them. Active kids have better concentration. More fun. Better social skills. Less anxiety and depression. More confidence. What more could you want for your child this school year? Encourage them to be more active and everything else will follow.
|Posted on July 26, 2016 at 10:25 AM||comments (1)|
Surprisingly, not all exercises are good for you. In fact, research has discovered that doing crunches, sit-ups and other ab-targeted exercises will NOT help you get flat, washboard abs.
The problem is when you do conventional ab exercises, your stomach muscles feel sore, which fools you into thinking that you’re working your abs. Yet, after weeks of religiously doing your ab routine, your belly looks just as bloated and soft as it did before. All that time and pain for nothing!
Here’s the TRUTH…
Crunches, sit-ups, side bends (and other common ab exercises) force you to bend and contort your body in unnatural ways. This may come as a surprise, but your abs were NOT designed to crunch, twist, or bend. In fact, it’s the complete opposite!
The real role of your abdominal muscles is to PREVENT your mid-section from crunching, twisting, and bending. That’s right, your abs are a stabilizing force designed to resist movement in order to protect your spine.
So even though you “feel the burn” when you do crunches and sit-ups, you’re actually putting unnecessary pressure on your back, causing more harm than good. These ab exercises can cause lower back injuries by forcing your spine to bend too much, and they do very little to actually help you get a flat, tight stomach.
The key to getting sculpted abs is to burn off that stubborn layer of belly fat that’s hiding them. On the next page, I’ll show you how to quickly burn away the “ab flab” so you can finally carve out those lean, ripped abs.
But first, here are the 5 WORST exercise mistakes you MUST stop making (if you want to crank up your metabolism so you can melt away stubborn body fat and KEEP it off)...
Mistake #1: Doing Long Bouts of Cardio
If you’ve been doing cardio workouts to try and slim down, I have some alarming news…
Steady-state cardio (like jogging or doing the elliptical) increases the production of a stress hormone called cortisol. Cortisol causes weight gain and makes it more difficult to burn off stubborn belly fat.
That’s why no matter how much cardio you do, you can’t seem to raise your metabolism and you always hit a plateau eventually.
Even worse, too much cardio accelerates aging! When you put your body under prolonged stress, you start producing free-radicals, which damages your cells and causes inflammation…and inflammation is what makes you OLD. Yikes!
But, there is a RIGHT way to do cardio. Stick with me because I’m going to reveal what you can do to get insane results in half the time of your regular cardio workout—without causing unnecessary stress on your joints. (Once you learn this simple trick, you’ll kick yourself for not doing it all along!)
Mistake #2: Doing Isolated Exercises
Doing isolated exercises (like bicep curls and tricep extensions) will NOT help you build lean muscle and get toned & fit. When you do these “isolated” exercises, you’re only working one muscle at a time. The problem is that these exercises do very little to increase your metabolism.
Here’s why: In order to boost your metabolism, your heart rate has to be raised to a certain level. But when you’re only working ONE muscle at a time, it’s virtually impossible to recruit enough muscle fibers to increase your heart rate significantly, so you’ll never be able to spike your metabolism or maximize your calorie burn.
If you want to slim down and tone up fast, you need to do exercises that stimulate as many muscles as possible at the same time.
Mistake #3: Using Gym Machines
Those big, shiny machines sure make the gym look high-end, but truthfully, the only thing they’re good for is for sitting down while you tie your shoes or catch your breath!
The problem is this: Machines alter the way your body naturally moves, restricting your range of motion. This severely limits your ability to fully activate all of your muscles fibers, which means less fat burning and less muscle toning.
Worse yet, machines can cause muscular imbalance and excessive strain on your joints, leading to nagging injuries down the road.
If you want fast results, you MUST incorporate exercises that allow your body to move naturally with full range of motion so you can skyrocket your metabolism and put fat-burning on autopilot.
Mistake #4: Repeating The Same Workouts Over & Over
Repeating the same workout routine over and over is a surefire way to STOP getting results. We’re creatures of habit and we tend to stick to things we’re familiar with and good at. But when it comes to working out, if you want to make progress and keep seeing changes in your body, you’ve got to start switching things up.
You see, your body has an amazingly ability to adapt quickly and when it does, that’s when you hit the dreaded plateau and you STOP making progress.
Mistake #5: Doing Loooong Workouts
Longer workouts do NOT equal better or faster results. If you’ve been slaving away at the gym and your body isn’t visibly changing, you can’t do more of the same thing and expect a different result.
When it comes to getting lean and fit, your body responds to quality over quantity. I’m going to tell you the #1 way to super-charge your workouts—this simple, yet overlooked method is the single fastest way to getting lean and ripped while cutting your workout time almost in half. This technique will open up a can of whoop-ass on your workout!
How To “Fix” Your Metabolism
Alright, now that you know what NOT to do, here’s the good news…
Science has proven that there are specific types of exercises that trigger a potent fat-burning effect, which skyrockets your metabolism and boosts your fat-burn for up to 48 hours after your workout is over.
These exercises activate more of your muscle fibers, which creates a bigger metabolic boost, demanding more fat to be burned for fuel—so you can burn off the fat and KEEP it off.
There’s even more good news…
These exercises also stimulate your youth-enhancing hormones so you can slough away old, dead cells — making you look and feel years younger!
Listen: getting a lean, defined body with a rock-solid core is easy once you know HOW to trigger the right hormones in your body (and stop the production of the bad hormones that are making you fat and old).
Learn more from the author by Shin Ohtake, Fitness & Fat Loss Expert, Author of MAX Workouts
The 5 Best Most Effective Abdominal Exercises
1) Hanging Leg-Raises: A strenuous exercise, the hanging leg raise is a product of true gymnasts. All you need is a chin-up bar or equivalent setup. Grab the bar with an overhand grip about shoulder width apart, and while bending your knees raise your hips and curl your back as you bring your thighs to your chest. Lower slowly, and repeat.
2) Fat-Bar Holds: Again with a chin-up bar or equivalent, hold onto the bar with an overhand grip and hang with your arms and body completely straight. Hang for as long as possible until you can't hold on any longer, then rest for a minute and repeat. Remember you want to improve your strength, so aim to hang for a longer amount of time during each rep.
3) Overhead Reverse Lunge: All you need for this exercise is a light barbell or long wooden pole or equivalent. Hold the bar high above your head with arms straight, and step backward with one leg and slowly lower your body until your knee is bent at a right angle. Do multiple sets of 15-20 reps with rests in between.
4) Leg Raises: While lying on your back extend your legs and raise them off the floor to the highest degree while keeps your knees only slightly bent. Slowly bring your legs back down towards the ground, at about 6 inches from the ground, curl your legs towards your chest. Repeat 15-20 times.
5) Planks: While in push-up position, bring your arms in close to your chest, elbows tucked in and fists up near your face. Raise your body up off the ground and maintain a straight "plank-like" posture for 60 seconds. Only your toes and forearms should be touching the ground. After each rep, switch positions. Flip over and have your back towards the ground and chest pointing skyward, again only your feet and forearms should be touching. Keep your back straight and hold position for 60 seconds.
|Posted on July 8, 2016 at 10:05 AM||comments (0)|
There is so much HOT YOGA out there these days, love to share what the HOT Yoga Dr. suggests.
TIP: What do you mean when you talk about ‘connections’ in yoga? Is it physical, metaphysical, cosmic?
It’s such a huge metaphor. So, in this email we’re talking of your hot yoga "interconnectedness".
If you’re after even more practical applications of all the poses then I recommend you take a look at:
Hello super yoga peep,
As promised, here's the second last instalment of this 4 part mini-series. There’s a tiny mention here of the last 2 emails. Now, down to business… This third system is the core of your yoga practice and follows on from the last 2 articles about how I recommend you take a systemic approach to Hot Yoga.
One System To Rule Them All! (Hehe)
Making improvements sometimes means you stand back from a ‘pose’ and look at how your body pieces movement and function together. If I can help you with one thing it is to find practical ways to think of your body in ‘systems’. You get to remove risk AND get better focus and become more present in your body and practice. A real win/win, wouldn’t you say?
The systems we already covered (last 2 newsletters) are:
1.Neck, shoulders and arms
2.Legs, knees and feet
Here’s the crucial link: You tie those systems together with the engagement of your muscles in your torso. It’s a real physical link! And I am going to show you some great examples of how they interconnect as you read on.
Just before we move on, these 3 big systems are simply examples that I chose for you to focus on - but there are many more which we explore in The Hot Yoga MasterClass.
What is core strength and why is it so vitally important?
Actually let's not think of it as core strength but as your core system. Because, broadly speaking it is a system of abdominal support for your spine!
For want of a better term, you have a floating sac of organs in your abdominal cavity which literally hangs off the inside surface of your back.
Surrounding this bag of goodies are some muscle layers.
The organs are protected around the back side by your back itself (by spine bones, scapulae and ribs). While at the front it's expandable and pliable so that you can do 'regular' things like eating, overeating(!), process your food, have babies and deliver them.
You need your core muscles to do just about anything:
* Walk effectively;
* Perform exercise;
* Lean; and
* Just about everything else … to your best ability.
The better your core system functions, the better you can do all the above. Of course you can probably do ALL those things above to a reasonable extent so it is very hard to even see the need to improve something when it’s not clear it needs improving!!!
Having great abs DOES NOT MEAN YOU HAVE A STRONG CORE.
You heard me! Yep, that strong looking, buff-looking yogi next to you (or staring back at you from the mirror) may have a 6-pack, be toned and fit but have POOR CORE STRENGTH. It’s hard to believe.
[Aside: I should ask you, do you think that you get a strong core by sucking in your stomach? (read on for the answer, because every Bikram class I have ever been a student in, has always told me to do this.)]
On the one hand many people let their abdominal muscles go. They have no abdominal tone, they are prone to back aches and abdominal conditions.
At the other end of that continuum are people who have well-toned muscular systems that support the spine in ALL their activities, from walking, yoga, lifting, bending and so on.
What's the middle ground?
Well one group of people LOOK, for all intents and purposes, as if they are healthy and toned and fit. They have strong abs. They work on their 6-pack. Their rectus abdominis or RA. They may even be the yogi next to you in class. But that’s just a perception that hides a different truth.
What makes up your Core Strength?
Core strength is often touted by fitness professionals and even some yoga teachers as abdominal strength.
This is a huge - and possibly risky - simplification.
It's a common misconception to think that because you have a 6-pack or strong abs that you have good abdominal support for your spine.
WARNING: This next section does contain the technical names for some muscle groups! However, it WILL help you really understand how to pay attention to some *very* important parts of your body ...
In broad brushstrokes we have the rectus abdominis muscles (the washboard muscles or RA) and the transverse abdominis (which we can refer to from now on as TA) and the external obliques.
While it's nice to have that external tone (of your RA or rectus abdominis that comes from crunches and sit-ups) the tone that REALLY matters and has a HUGE impact on your health, vitality, ability to breathe and keep a good posture (even your yoga postures) is that of your TA or Transverse Abdominis and the way all 3 muscles work together to form a complex brace.
So washboards and protective strength are mismatched if you don't have the underlying tone in your TA and your obliques.
What's worse, ab training (RA) to get a 6-pack can actually mean a LOSS OF STRENGTH in the exact area that you need it.
In fact an over-focus on abdominal muscle training (of RA) can be the cause of back pain.
We've all heard the phrase to 'suck in the stomach'. What that does is work your RA. This MAY but does NOT guarantee the engagement of your TA.
It only works for people who know HOW to do it.
But for those who don't - for example:
>> If you have had an operation
>> If you gave birth
>> If you sit a lot
>> If you slouch in your chair
>> If you are a chronic desk user who crosses your legs,
>> Or if you lean back into your chair
>> If you struggle in some of your yoga poses! ... then
... if you are keen on creating that tone in your abs, you could actually be contributing to a WORSENING of your problem if you only ‘suck in your stomach’.
This happens because you are overtraining the WRONG MUSCLES and causing a weakness in your TA. That's definitely an unintended consequence that has incredibly far-reaching results.
How do you discover or re-discover your core?
Well, if you know how to pick up a box or a child correctly then you know you'll be keeping your back straight and bending your legs and keeping a good center of gravity.
When you do this you will stack the cards in your favour to create effective hydraulic pressure in the abdomen which will protect your back.
This is because the sac of organs is made up of about 90% of water. Do you want that sac of water slopping out of control all over the place? No way!
Your core muscles work together to brace the liquid bag firmly against your spine, helping protect it.
As you can see this is a complex subject to tackle in one email. I just can't stand to short change you!
So rather than making it any longer I'll leave you to ponder whether you think you have good core strength. Next issue I'll give you some practical and SIMPLE ways to learn how to engage your core.
I'll also tie this entire series together for better understanding!
PS. Read the latest Customer Reviews for the Hot Yoga MasterClass here:
You'll get some idea how other people are getting even more of that wonderful feeling you get when you practice this yoga!