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How to Avoid Getting Nauseous When You Exercise

Posted on August 1, 2020 at 12:45 AM Comments comments (0)

How to Avoid Getting Nauseous When You Exercise

Thank you to                                     By Paige Smith • Nov 14, 2019

How to Avoid Getting Nauseous When You Exercise

You’re halfway through a three-mile run, intense pilates class, or round of your weight circuit when — suddenly — you’re feeling nauseous.

 

Despite your best intentions to push on with your workout, you’re forced to stop, sit down, and struggle just to take steady breaths. Within moments, your body feels zapped of energy. What little strength you have left is used to fight back a gag reflex.

 

Sound familiar?

 

Exercise-induced nausea is a common phenomenon, one that most people — fitness experts and novices alike — have experienced at some point.

 

For more tips about how to maximize your workout sign up for Openfit for free today.

 

 

Kyrin Dunston, MD says vomiting during or after exercise usually has to do with one or more of the following factors:

 

hydration (too little or too much)

nutrition (whether or not you’ve eaten, and what you ate)

workout intensity vs. baseline fitness level

specific exercise

anxiety

gastrointestinal dysfunction

a serious medical condition

The cause of your exercise-induced nausea may not be evident at first, but one thing’s for sure: throwing up when you’re trying to work up a sweat is zero fun. Not only does it derail your workout, but it also makes it difficult to feel motivated and excited to continue challenging your body.

 

The good news? That turbulent feeling in your stomach is avoidable if you take the proper precautions.

 

 

nauseous after workout- drink water

 

1. Eat and Hydrate Properly

To prevent nausea, be smart about when and how you fuel your body before a workout. Kristin McGee, an ACE-certified personal trainer based in New York City, recommends giving yourself at least an hour to digest a meal before you start moving. Keep pre-workout meals light, and be sure to include both proteins and carbs if you can. If you’re hungry and can’t wait an hour to work out, opt for a banana, handful of raisins, or an energy gel, all of which can be digested quickly.

 

As for fluids, make sure you’re hydrated, but don’t overdo it. There’s no need to chug all the water in your 24-ounce bottle 10 minutes before you start your run — an eight-ounce glass or two will do the trick.

 

And though sports drinks can help replenish lost minerals, the high sugar content of many of them can subvert your hydration efforts. Replace these sugary beverages with Openfit Fuel, our energizing pre-workout supplement, which contains no added sugars.

 

Dunston says it’s important to consume sports drinks in accordance with the duration and intensity level of your workout. Good old-fashioned H20 is sufficient under most circumstances, but for those seeking an edge during particularly tough or long workouts, try a low-sugar sports drink that maximizes fluid absorption and replenishes lost electrolytes.

 

Possible Cause: Too much or too little food and water

Dunston says dehydration — when your body doesn’t have enough water to function optimally — is a significant cause of exercise-induced nausea. The other possibility? You guzzled too much H2O, and your stomach is overly full.

 

“How recently you have eaten and what you ate before your workout can be issues as well,” says Dunston. “Low blood sugar, or hypoglycemia, is particularly a problem if you work out in the morning and don’t eat anything beforehand.” If that’s the case, Dunston says you’ll usually experience both nausea and dizziness.

 

Overeating before exercise also pits your stomach against your muscles. Dunston says the body moves blood to the gastrointestinal system to help with digestion, but if you exercise on a full stomach, your body also has to send blood to your muscles to support their movements. When your body tries to handle both digestion and strenuous exercise simultaneously, there isn’t enough blood flow to assist with digestion, Dunston says. Nausea can result.

 

“Nausea is a precursor to vomiting,” says Dunston. “Dumping out the food in the stomach is one way the body can alleviate the blood supply problem.”

 

 

nauseous after workout- take it easy

 

2. Take it easy

If you haven’t prepared your body for a specific type of exercise or intensity (like running five miles at a seven-minute pace, or swimming laps non-stop for 30 minutes), don’t go at it full force. When you’re not used to a certain speed, distance, or movement, it’s essential to ease into it and adjust your expectations accordingly.

 

“Keep the intensity level within your tolerated range,” says Dunston. In other words, don’t assume you can handle a hilly six-mile trail run if you’ve only ever jogged on the comparatively flat streets of your neighborhood.

 

Make an effort to approach new workouts and movements with equal parts enthusiasm and caution. When you do feel ready to increase your pace, distance, or reps, do it gradually, and be sure to notice when your body starts to feel overworked so you can back off before you hit your breaking point.

 

Possible Cause: Overexertion

The line between pushing yourself to run two more minutes and pushing yourself to the point of nausea can be blurry. Exercise isn’t supposed to be easy (it’s meant to challenge you, after all), but it shouldn’t make you so sick that you can’t complete a workout.

 

McGee says overexertion can lead to nausea.

 

“If you’re exercising at an intense level or pushing yourself past your threshold, your body reacts by increasing blood flow to your muscles, heart, lungs, and brain so your body can process energy and continue working out,” she says. “When this happens, blood is diverted away from your stomach and that can make you feel sick.”

 

 

nauseous after workout- warm up

 

3. Warm-Up Properly and Avoid Exercising in Extreme Conditions

If you go from sitting at your desk to running at full speed without a sufficient transition period, you’re going to overexert yourself before you even get into your workout.

 

To prevent nausea by overexertion, McGee says it’s crucial to warm up your muscles before you start working them. Depending on your workout, you can jog lightly for five to 10 minutes, walk briskly for a few minutes, or do some dynamic stretching to boost blood flow, activate your central nervous system, and optimize strength, power, and range of motion.

 

Another tip? Avoid working out in extreme conditions, says McGee. Exercising in overly humid or hot environments can lead to heat exhaustion, nausea, and dizziness if you’re not careful.

 

If you love hot yoga or outdoor runs in the summer, don’t stress — stay adequately hydrated and start slow to give your body time to adjust to the high temperature.

 

 

Other Possible Causes of Nausea While Exercising

1. Disorienting movements

“Specific exercises, particularly those that contract the abdominal wall muscles and those that require head twisting can induce nausea as well,” Dunston says.

 

Moves like crunches apply extra pressure to the stomach, says Dunston, while twisting motions can cause the inner-ear vestibular system — the network of sensory components in charge of our sense of balance — to become disoriented.

 

Anyone who’s ever closed their eyes during sit-ups or tried to do camel pose at the end of a yoga class knows what happens when your body feels off balance: you get nauseous.

 

2. Performance anxiety

If you’re involved in a competitive event in which there’s enormous pressure to succeed — like a race, sporting match, or weightlifting competition — you might experience occasional or constant performance anxiety, which can cause you to feel overly nervous and nauseous.

 

You don’t have to take the starting line of a 10K or Tough Mudder to feel anxious, though. Dunston says any exercise under pressure can cause serious nerves. “It could be as simple as being in a new [workout] class where you are concerned with keeping up and looking good,” says Dunston.

 

3. Larger health concerns

Dunston says exercise can sometimes exacerbate the symptoms of gastrointestinal disorders and other health conditions, causing nausea and other problems.

 

“If the nausea persists despite addressing all of the above concerns, it’s best to see a doctor to be evaluated for underlying potential health issues that need to be addressed,” says Dunston.

 

 

What to Do if Your Workout Makes You Nauseous

Even when you think you’ve done everything right, sometimes nausea just happens. When that horrible, sick-to-your-stomach sensation starts to creep up on you, Dunston says it’s best to rest for a few minutes. Stop what you’re doing and find a something sturdy to sit or lean against.

 

If the nausea doesn’t subside, “it might be best to call it quits for the day or lower the intensity of the activity,” says Dunston.

https://www.openfit.com/avoid-throwing-up-after-exercise#:~:text=Possible%20Cause%3A%20Too%20much%20or,your%20stomach%20is%20overly%20full.


I am sharing this because met a young lady yesterday that gets nauseous every class she does says she likes feeling.

For a healthier workout recognizing this is important next step is to learn how to learn to stop.

Have a healthy day.  Anne 

canfitpro FIS Virtual Certification Course/Exam

Posted on July 21, 2020 at 11:15 AM Comments comments (0)



Virtual FITNESS INSTRUCTOR SPECIALIST Certification Course/exam

Aug. 4, 5, 6, 7, Times 9:00 am - 12:00 pm LUNCH 1:00pm - 4:00 pm 
Aug. 8 Time 9:00 am - 12:00 pm 
Theory Exam Aug. 29th 9:00 am - 11:30 am

Register online at https://www.canfitpro.com/fitness-instructor-specialist/" target="_blank">https://www.canfitpro.com/fitness-instructor-specialist/

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8 Exercises for Sciatica and Lower Back Pain Relieve

Posted on July 8, 2020 at 11:30 AM Comments comments (1)

https://www.gymguider.com/8-exercises-relieve-sciatica-pain/" target="_blank">8 Exercises for Sciatica and Lower Back Pain Relieve

If you suddenly start feeling unexplainable pain in your buttock, lower back or thigh, chances are that your sciatic nerve is not doing quite well. The sciatic nerve is the largest single nerve in the human body that plays the crucial role of connecting the spinal cord with the leg and foot muscles. Unfortunately, every person alive has about 40% chance of experiencing some form of sciatic pain at some point in their lives. While it might not be a chronic condition for most people, even infrequent sciatic pain can be frustrating and devitalizing – it can feel like a bad leg cramp or like an electrical tingling, it can appear anytime you get up or even sneeze, and it can last for weeks.

 

While over-the-counter medications can offer some relief from the pain, they rarely address the underlying inflammation that’s the real root of the problem. Luckily, there are other, highly effective and drug-free sciatica treatments that can provide a long-term relief alongside with some extra health benefits. Read the rest of this article to learn more!

What causes sciatica?

Sciatic pain, or sciatica, is most commonly caused by compression or irritation of the sciatic nerve that runs from each side of the lower lumbar and lumbosacral spine through the buttock and all the way down to the foot and in most cases, it’s the piriformis muscle (a small hip rotator muscle located in the buttock region) that irritates the nearby sciatic nerve, thereby causing pain and numbness. That being said, the nerve roots that exit the spine to form the sciatic nerve are very sensitive and can easily be irritated and a variety of back problems can also contribute to sciatic pain, including preexisting lumbar spinal stenosis, degenerative disc disease and/or spondylolisthesis. The pain can be made even worse if you’re overweight and physically inactive, or if you regularly wear high heels.

 

Symptoms

The specific symptoms of a troubled sciatic nerve can be different depending on how much the spinal nerve is compressed. They come in a great variety, ranging from nerve pain, numbness, electric tingling to reduced reflexes in your Achilles tendon and knee and fatigue, weakness or loss of feeling in your legs or feet. The symptoms most people experience are primarily felt in the buttock or in the back of the thigh, but they can also affect the calf, lower back and toes. For some people, sciatic pain can be severe, chronic and debilitating, while for others it might be infrequent and less intimidating, but with the potential to get worse. Therefore, addressing it on time and with adequate methods is a must for anyone looking to maintain optimal health.

 

In cases where the cause of sciatica is lumbar disc herniation, surgery is the most common approach. The procedure involves removing the portion of the herniated disc that is pinching the nerve. Fortunately, up to 90% of people recover from sciatica without surgery.

Exercises for reducing sciatic pain

You don’t have to use medications to treat your sciatica – they offer only short-term effects and never really fix the issue (with the rare exception of some hardcore anti-inflammatory drugs, perhaps). If you’d rather solve the problem on a more natural and more effective way, exercise is a fantastic way to both improve your overall health and get rid of your sciatica nightmare once and for all. However, if it’s too strenuous or intense, your problems could only get worse and therefore, we recommend taking it easy and creating a stretching routine with simple exercise that will actually do wonders for your back, buttock and leg muscles. Here are the best exercise stretches for strengthening your back, improving your posture and preventing or eliminating sciatic pain:


 

 

#1. The standing back twist

This exercise is great for people who are less then optimally flexible and have little experience with more advanced exercises. Place your left foot up on a chair, place your right hand on your raised knee and have your left hand rest on your hip. Turn your entire upper body to the left side as far as you can without causing pain, but keep your hips facing forward. Hold the final position for 30 seconds, then release and repeat on the other side.

 

#2. The knee raise

Lie on your back and draw one knee to the chest while keeping the other leg straight and resting on the floor. Press it against your chest, pushing it as far down as you can, and hold the position for 30 seconds. Make sure that your shoulders are firmly planted on the floor.

#3. The two-knee twist

Lie on your back, extend your arms to both sides, forming the letter “T” and bend both knees together. Keeping your shoulders on the floor, turn both of your knees out to one side and hold the position for one minute, then repeat on the other side.

#4. The single leg twist

Lie on your back with extended arms and bend the left knee to a 90 degree angle, while keeping the other leg straight. Place your right hand on the bent knee and turn your upper body to face the left arm and hold the position for 30 seconds, then repeat on the other side.

#5. The twisted lunge

Take a step forward with your left leg and bend the knee, keeping the other leg out behind you. Your feet should be about one leg’s length apart. Twist your back to place your right elbow on the outside of the bent knee and hold for 30 seconds, then repeat on the other side.

#6. The seated twist


Sit on the floor with your legs extended straight in front of you. Bend your knees and put your feet on the floor, then slide your left foot under the right leg to the outside of your right hip, bent at the knee, and lay the outside of the left leg on the floor. If this feels too uncomfortable, just keep your left leg extended in front of you. Then, bring your right foot over the left leg and place it on the floor just outside of your left hip (the knee should point directly up at the ceiling). Put your right hand on the floor behind you, twist the torso toward the inside of your right thigh and set your left upper arm on the outside of your right thigh, near the knee. Hold the final position for 30 seconds, then repeat on the other side.

#7. The cat exercise

Get on all fours, bend your back down as much as you can and lift your chest by pulling the shoulders back. Hold for 10 seconds while breathing slow and deep. Return to a flat back, then perform an opposite movement by raising your back as much as you can and tucking your chin into your chest. Hold for 10 seconds, then release and repeat.

 

#8. The child’s exercise


End your routine with this easy exercise that will relieve all stress that has accumulated in your back. Get down on all fours then move your body backward toward your heels and sit on them, keeping the upper body resting on the floor and your arms extended in front of you. Take a moment to really relax the entire body and hold the position for as long as necessary.

Shared from GymGuider.com

https://www.gymguider.com/8-exercises-relieve-sciatica-pain/" target="_blank">https://www.gymguider.com/8-exercises-relieve-sciatica-pain/

Canadian Fitness Education Services

Posted on June 18, 2020 at 4:35 PM Comments comments (0)

CFES "Fitness Today: The New Normal"

 

Live Streaming Webinarjam Conference

 

August 22, 2020

 

8:30 a.m. - 5:15 p.m. PDT

 

 

CFES is reaching out to help Fitness Instructors and Personal Trainers who can not attend any physical workshops or conferences by offering an exciting live streaming conference with a difference. This won't be zooom fatigue, we're hosting a Webinarjam to get your mind and body back!

 

 

Register here for the upcoming CFES "Fitness Today: The New Norm" live streaming conference August 22, 2020 — a great way to fulfil your career development continued education credits (CECs) and learn from some of the best current fitness presenters today, network and share your experiences, and feel a sense of community. And let others know about this great event!

 

 

Click to Register: The CFES "Fitness Today: The New Normal" Conference

 

Agenda:

Saturday, August 22, 2020

Continuing Education Credits: Eight (8) CFES CECs

 

 

Date & Times: Saturday, August 22, 2020, 8:30 am - 5:15 pm

 

Location: Webinarjam Live Stream Online

 

Registration Fee: $150.00 (+ GST)

 

Click to Register: The CFES "Fitness Today: The New Normal" Conference

 

 

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Discover The Secret To Unlocking Your Shoulders In Just Minutes So That You Can Get Back To Your Workouts & Pain Free Life�?�

Posted on March 1, 2020 at 11:00 AM Comments comments (0)

Discover The Secret To Unlocking Your Shoulders In Just Minutes So That You Can Get Back To Your Workouts & Pain Free Life…

Former Shoulder Pain Sufferer Reveals “4 Strategies To Reduce Pain” and Prevent Injury From a Unique 3-Step Method That No One Else Will Tell You About.

By: Mike Westerdal, CPT, RKC

Powerlifter, Best Selling Fitness Author

and former sufferer of shoulder pain

 

Dear Friend,

 

 

It’s true, close to 40% of all injuries related to resistance training affect the shoulder, making it the number one cause of pain in the gym.

 

Doesn’t that make you wonder how some people are able to train with 100% effort month after month, without ever having to slow down due to a nagging injury caused by shoulder pain? And it doesn’t seem like they spend extra time warming up or have to limit their exercise selection?

 

If so, I’ll tell you how they do it.

4 Strategies to Avoid Shoulder Pain that were taught to me by injury specialist and exercise physiologist Rick Kaselj, MS.

STRATEGY TO AVOID SHOULDER PAIN #1

WARM UP THE MUSCLES & NOT JUST THE JOINT - Total warm up of all major muscle groups & joints is key 

- neck to toes.

Quick Fix: During your warm up add resistance to wake up the muscles of the shoulder, rotator cuff and shoulder blade so they are ready to protect and prevent a shoulder injury.

STRATEGY TO AVOID SHOULDER PAIN #2

DON’T GET STUCK IN THE TRADITIONAL SHOULDER PAIN CYCLE

TRADITIONAL SHOULDER PAIN MODEL

 

STEP 1: REST, ICE, DRUGS, SAFE

EXERCICES

At some point in your lifting career you come home and your shoulder just feels extra sore and you know something isn’t right so you take some anti-inflammatory pills and throw an ice pack on. It’s not a big deal and part of playing sports and training hard right? Hopefully in a few days it will be completely better, but usually some kind of discomfort or pain lingers. That’s no reason to miss a workout though. I know what’s on your mind, you can always avoid a few exercises that cause it to flare up or just train legs.

 

STEP 2: DOCTOR

Eventually this gets old and if it doesn’t feel better after a few weeks or months it’s probably time to visit the doctor to find out what’s going on. After using up a sick day and sitting for an hour in the waiting room it’s pretty annoying when the doctor tells you to rest, ice, and don’t do things that hurt. Seriously? If your insurance isn’t that great you’ll probably have to go back to your primary care doctor to get a referral to see a specialist. They’ll have you do an MRI which is super expensive. You’ll have to schedule another appointment for that though.

 

STEP 3: DIAGNOSIS

After the MRI you’ll get the diagnosis at your next appointment. How many appointments is that so far? I’ve lost track already…sigh

 

STEP 4: PHYSICAL THERAPY

You are advised to go to a physical therapist. If you’re in luck, your therapist has worked with athletes in the past. But who are we kidding? Most of the people in the center are not physically fit at all.

 

STEP 5: MISCELLANEOUS MODALITIES

Modalities you might be exposed to include hot packs, cold packs, ultrasound and electrical stimulation to name just a few.

 

STEP 6: STRETCHING AND STRENGTHENING

Once your insurance runs out or you think you know the stretches and strengthening exercises well enough you can continue with the rehab on your own time.

 

STEP 7: MRI

If it still doesn’t feel better it’s time for another MRI……cha-ching, the cost is really adding up fast.

 

STEP 8: PHYSICAL THERAPY, CORTISONE INJECTION, SURGERY

Next you can try more physical therapy or you can cover the symptoms with a cortisone shot that will numb the pain for a couple months. After that there’s always surgery, but something in your gut tells you that’s not what you really need. Listen to your instincts.

- Been through lots of shoulder pain done all the above.  

Suggests

TRATEGY TO AVOID SHOULDER PAIN #3

DEAL WITH THE ROOT CAUSE OF THE PROBLEM…NOT THE SYMPTOMS

- makes good sense.

“Neither Strengthening nor Stretching Will Help You Until The Shoulder Joint Has Been Reshaped Into a Pain Free Joint.”

While strengthening is important, it needs to be done when the shoulder joint has been reshaped into a pain-free shoulder joint. If you have not reshaped the shoulder joint into a pain-free joint, you are just adding more strength to a painful joint and making the problem worse. In time this stress leads to repetitive shoulder injuries, increased shoulder joint damage and shoulder pain.

 

In the next strategy I’ll share with you how to re-shape your shoulders so that when you strengthen them you will NOT be causing more damage.

 

STRATEGY TO AVOID SHOULDER PAIN #4

RESHAPING THE SHOULDER JOINT CAN ACTUALLY BE EASY (WITH THE SR3-METHOD)

......https://www.fixmyshoulders.com/

After improving the quality of life for my family, I became a “believer” in Rick and practically begged him to team up with Critical Bench and allow me the privilege of sharing his new Fix My Shoulder Pain System utilizing his trademarked SR3 Method.

 

WHAT IS THE SR3 METHOD?

This led to the creation of the SR3 Method which is based on one key concept: Reshaping your shoulder from a painful shoulder joint to a pain-free shoulder joint.

I know it sounds amazing but let me show you how you can do this for yourself and have your painful shoulder move into a pain free shoulder.

 

PART 1: ALIGNMENT

The first part of the SR3 method involves using the concept of alignment. In order to begin reshaping your shoulder you need to make sure your shoulder joint is in ideal centration – the best possible position. The SR3 method will show you how to do this.

PART 1: ALIGNMENT

The first part of the SR3 method involves using the concept of alignment. In order to begin reshaping your shoulder you need to make sure your shoulder joint is in ideal centration – the best possible position. The SR3 method will show you how to do this.

 

 

PART 2: TISSUE QUALITY

The second part of the SR3 method is improving tissue quality. With ongoing pain and injuries the tissues change over time. This leads to the shoulder reshaping into a painful shoulder joint. This could cause dysfunction, less movement, poor circulation, less malleable muscles, stiffness around the shoulder joint and tight ligaments.

 

This all ends up affecting the positioning of the shoulder blade, leading to the shoulder blade changing its tilt. This biting tilt leads to the most common shoulder injury – a rotator cuff injury. The SR3 method will show you how to reposition this tilt and experience a pain free shoulder.

PART 3: ACTIVATION & ENDURANCE

Activation is turning on the right muscle in the shoulder to decrease the stress on the rotator cuff, provide stability to the shoulder joint and allow you to layer on strength to your shoulders.

 

Finally, and something that is often overlooked, is the concept of endurance when it comes to a shoulder pain relieving program. The reality is your shoulder muscles to be able to work for a long period of time in order to prevent the shoulder joint into reshaping into a painful shoulder joint again. By focusing on endurance you can ensure the shoulder joint muscles will hold the shoulder joint in a pain-free position after shoulder reshaping has occurred.

To learn more https://www.fixmyshoulders.com/

Also see at end on ebook Fix my Knee Pain

Good information sharing from Anne 

Taking Care of Self for the New Year

Posted on December 31, 2019 at 10:30 AM Comments comments (0)


Wishing all a Very Prosperous New Year with Peace and Honesty. 

All the Best Anne 

Start and grow your Fitness Business

Posted on April 20, 2019 at 7:50 AM Comments comments (3)

Free Trainig:

Grow your business and create the life you want.

Discover how to turn your fitness passion into a profitable business doing the work you love–and the breakthrough systems to grow your fitness business to the next level!

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Sean Greeley

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3 Hour Forest Therapy Walk with ANFT Certified Guide Leigh-Anne Lisi

Posted on January 23, 2019 at 4:45 PM Comments comments (0)

 

Join us as we connect through our senses with the more than human world. Immersing ourselves into the forest at Centennial Park

Saturday Feb, 16/19

Time 1:00 - 4:00 pm

Forest Therapy is the practice of immersing ourselves into nature, taking the time, connecting with ourselves and the more than human world. Forest Therapy is science backed with many benefits to human mental, physical health and overall wellbeing. Having an ANFT Certified Forest Therapy Guide to bring you this experience is a must! Join us for 3 hours on Saturday February 16th 2019 from 1pm-4pm Walk ends with a Tea Ceremony. ** appropriate winter clothing and boots are required as we will be outside for 3 hours**

https://allevents.in/thunder%20bay/3-hour-forest-therapy-walk-with-anft-certified-guide-leigh-anne-lisi/20001179185600" target="_blank">https://allevents.in/thunder%20bay/3-hour-forest-therapy-walk-with-anft-certified-guide-leigh-anne-lisi/20001179185600

Sharing by Anne Parr & our Metabolic Pole Walking Group

Meet Wednesday 12:15 - 1:15 pm


Top 10 Canadian Fitness Trends 2019

Posted on January 15, 2019 at 7:30 PM Comments comments (3)

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.

 

8) 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

 

Mindfulness

Diets (ie Clean Eating, Keto, Intermittent Fasting, Paleo)

Meal Planning / Meal Prep

Self-Love

Meditation

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


FIT Yoga

Posted on January 5, 2019 at 1:40 PM Comments 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 

Healing yourself from an injury

Posted on November 15, 2018 at 8:25 AM Comments 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:

http://www.kingbrand.com/Knee-Injury-Torn-Meniscus.php?REF=beacon&tid=55a4922fd94811a08619672333db2ae5&gclid=EAIaIQobChMI2_zi5LPW3gIVjcDACh05WwQIEAAYASAAEgI3l_D_BwE&redirad=C.Meniscus.9675316659


Exercises:

https://www.summitmedicalgroup.com/library/adult_health/sma_meniscal_tear_exercises/" target="_blank">https://www.summitmedicalgroup.com/library/adult_health/sma_meniscal_tear_exercises/


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.

Move Anew - Restorative Exercise Class & Coaching

Posted on September 10, 2018 at 8:10 AM Comments comments (0)

 

"Move Anew."

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

Thunder Bay

COST  $30 .

Here is her website too if you want more information. 

https://moveanew.ca/restorative-exercise-sessions/" target="_blank">https://moveanew.ca/restorative-exercise-sessions/


Thanks Anne 

 

Exercising in HOT Weather does & don't

Posted on July 27, 2018 at 11:00 AM Comments 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.

 

Bio

 

Dave_Smith_bio_pic.png

 

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.

Thanks Dave 

World Fitness Expo!

Posted on July 24, 2018 at 11:20 AM Comments 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!



ICYMI – Fitness Trends

Posted on December 13, 2017 at 3:20 PM Comments 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)

FIT Yoga LU Hanger

Posted on November 4, 2017 at 8:20 AM Comments comments (0)

FIT Yoga

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

http://thunderwolves.ca/campus-rec/fitness-classes/


Class description:


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 


Thunder Bay FITNESS SUMMIT Sept 23ed

Posted on September 16, 2017 at 7:15 PM Comments comments (1)

https://mail.tbaytel.net/Session/960662-dU7GdaOju7LI90KPcYCQ-aodhhdy/MIME/INBOX/322093-02-B/poster.pdf" target="_blank">https://mail.tbaytel.net/Session/960662-dU7GdaOju7LI90KPcYCQ-aodhhdy/MIME/INBOX/322093-02-B/poster.pdf

Thunder Bay FITNESS SUMMIT Sept 23 2017

Posted on August 15, 2017 at 3:55 PM Comments comments (1)

Building a Foundation of Physical Literacy for Women 55-70+

Posted on August 14, 2017 at 4:30 PM Comments 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

(refreshments provided)

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

WHY:

• 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: nangus@shaw.ca (limited to 30 participants)

https://mail.tbaytel.net/Session/817578-vDGrJHH4Xp1OzQV59NS1-aodhhdy/MIME/INBOX/321425-02-B/Physical%20Literacy%20for%20women%2055-70%2B%20promo%20poster.pdf" target="_blank">https://mail.tbaytel.net/Session/817578-vDGrJHH4Xp1OzQV59NS1-aodhhdy/MIME/INBOX/321425-02-B/Physical%20Literacy%20for%20women%2055-70%2B%20promo%20poster.pdf