Holiday Health

Most of us think about the holidays and only think about the week or two at the end of December.  The time for food, drinks and family, right?  Well, let’s be honest, those holiday gatherings (and indulgences) begin in late-November and continue through to January.  Family obligations alone can mean multiple parties with multiple extensions of your family tree.  Then there are the work parties, the friends getting together, the kids parties and the News Years celebrations… we are looking at a good 5 to 6 weekends of parties!  So, how are you possibly expected to make it through the holidays without gaining some weight???  Well, like most things in life, it is all about moderation and being realistic.  It may also mean being selfish and taking a couple hours a week for YOU!  I know, it seems crazy that you would actually be able to take care of YOURSELF over the holidays!

BE FLEXIBLE AND REALISTIC

With all the family and social obligations this time of year, it can be hard to stick to your usual workout routine.  This is where proper planning and being realistic comes into play.  If you normally workout on a Saturday morning and you see you have a Friday evening party, it would make sense to leave the party early enough that you will be rested and ready for your workout the next morning… or, the more realistic plan for most of us is to re-schedule the Saturday morning workout ahead of time.  DO NOT CANCEL IT… RESCHEDULE IT!  Find another class that will work for you, reschedule with your personal trainer or schedule time to do your workout later in the day on your own.  Do what works for you and your schedule, but just make sure you do it!

SCHEDULE YOUR WORKOUTS AS YOU WOULD ANY OTHER OBLIGATION

You take the time to schedule your parties and obligations, so why would you not schedule your workouts?  I tell all my clients to plan their workouts for the upcoming week, in advance.  It is great to say you are going to attend 3 classes in a week; the trick is actually doing it.  Every Sunday, sit down with your schedule and figure out where you can fit in your workouts.  We all know that it gets tougher to fit in a workout during the holidays, but it does not mean you have to give up.  If there is a week that you can only fit in 1 or 2 workouts at the gym or fitness studio, schedule a 20 minute home workout.  Less of a workout is still better than no workout!  Put your schedule in writing for you (and everyone else in your household) to see.  Make sure it is known that you will not be available for those times in order to ensure that no one books another social outing at the same time that could ruin your plans for a workout.  Time management is a must over the holidays.  Each evening, take a look at your schedule for the next day.  Make sure you are prepared (mentally and physically) for any workout you have planned.  If you are going to a class on your lunch hour or your way home from work, pack your workout clothes and shoes before you go to bed.

PLAN SHORTER WORKOUTS THAN USUAL

If it is getting stressful trying to fit in all your workouts plan shorter workouts.  Again, a shorter workout is better than no workout.  A lot can be accomplished in 30 minutes, if you know what to do.  H.I.I.T. (High Intensity Interval Training), is a great way to burn the maximum calories in a shorter amount of time.  Attend a 30 minute class at a local fitness studio, sign up for 30 minute sessions with a local personal trainer or find a 30 minute workout you can do at home, on your own… or, even better, with your family!  If you feel that you have no time or energy, try a 10 minute workout… you may find that you keep going for 20-30 minutes and you do have the energy. 

KEEP AN EXERCISE JOURNAL

We have all heard the advice to keep a food journal when you are trying to lose weight.  Seeing what you eat on paper, right in front of you, can be a real wake up call for most of us.  All of a sudden, you can see how many cookies, lattes or “quick snacks” we have… and how it all adds up quickly!  Well, why not keep an exercise journal?  Better yet, keep that exercise journal on the fridge or bulletin board where everyone can see it?  Not only is this a great motivator for you to keep up with your work outs , but it may even motivate the rest of your family to keep up with you!

DO NOT STRESS OUT ABOUT MISSED WORKOUTS

Taking in all the advice above, the most important thing to remember, is to not stress out about missed workouts.  Life will happen and you will have to miss a workout here or there.  Although exercise is an important part of being healthy, your mental health is just as important.  Exercise is a great way to relieve stress and it will help you sleep better at night... but, stressing out about not making it to your workout that day is not going to help anything. Accept that you are human and that you can only do your best to be everywhere at once.  (This is also true when you over-book yourself for holiday parties… sometimes, you will just have to miss a party and not feel guilty about it).

QUICK TIPS TO AVOID HOLIDAY WEIGHT GAIN…

• CHEW YOUR FOOD SLOWLY – PUT YOUR FORK DOWN BETWEEN BITES.
• DRINK LOTS OF WATER.
• DO NOT WASTE CALORIES ON ALCOHOL (EACH DRINK CONTAINS 150-200 CALORIES).
• EAT PROPERLY THROUGH THE DAY – DO NOT “SAVE CALORIES”FOR A PARTY – THIS WILL LEAD TO POOR NUTRITIONAL CHOICES AND OVER-INDULGING AT THE PARTY.  MAKE HEALTHY CHOICES ALL DAY AND BE REASONABLE WITH YOUR CHOICES AT THE PARTY.
• DO NOT EAT STANDING AT THE BUFFET – PUT FOOD ON A PLATE, GO AND SIT DOWN TO EAT.  EASIER TO PROPERLY CONTROL YOUR PORTIONS AND MAKE BETTER CHOICES.
• FILL UP ON HEALTHY CHOICES BEFORE SAMPLING SOME OF THE TASTIER TREATS.
• WHEN RUNNING ERRANDS, PACK HEALTHY AND EASY SNACKS AND AVOID TRIPS TO THE MALL FOOD COURT OR DRIVE THRU.
• PARK FURTHER AWAY FROM THE MALL ENTRANCE OR PARTY – EVERY CALORIE BURNED WILL HELP!
• WALK THROUGH THE NEIGHBOURHOOD TO SEE HOLIDAY LIGHTS AND DISPLAYS.
• GO ICE SKATING, TOBOGGANING, SKIING, SNOWBOARDING… SO MANY FUN WINTER SPORTS TO CHOOSE FROM!

EXAMPLE OF GREAT 10 MINUTE WORK OUT

This great workout can be done at home or on vacation with no equipment!  Burn tons of calories and build muscle with this high-intensity circuit style workout that will only take 10 minutes! Remember to check with your doctor before starting a new exercise program and most importantly… listen to your body!  All you need for this workout is a stop watch or timer… or even a clock with a second hand on it.  Be sure to warm-up properly before the workout.  Throughout the workout, your heart rate should be elevated.  If you can carry on a comfortable conversation… push yourself a little harder.  You should feel out of breath, but still be able to talk.

Complete each exercise for 30 seconds, rest for 30 seconds and repeat…

1. Jumping Jacks

• Jumping Jacks are a great way to elevate your heart rate and get the blood pumping through your entire body.

2. Knee High Jogs

• Keep your knees high and push yourself for the full 30 seconds!

3. Squats

• Sit down and back (like you are going to sit into a chair).  Keep all your weight on your heels to protect your knees and aim to get your thighs parallel to the floor.  Do as many reps as you can in 30 seconds.

4. Alternating Forward Lunges

• Step forward into a lunge.  Make sure you step far enough forward that you can keep most of the weight on the heel of your front foot and that your knee does not go further forward than your foot.  Relax your back leg enough that your heel comes off the floor and your knee is as close to the floor as possible.  Push back up from your front foot to bring your feet back together and repeat on the other side.  Do as many reps as you can in 30 seconds.

5. Push-Ups

• Start your push-ups on your toes.  Your goal is to do the full 30 seconds on your toes, but if your form is suffering (hips raising, arms no longer bending to 90 degrees), drop down to your knees and continue your push-ups, in proper form,  for the full 30 seconds.

6. Triceps Dips (on sturdy coffee table or chair)

• Place your hands on the edge of the table or chair (or whatever stable surface you have chosen) and place your legs straight out in front of you.  Allow your arms to bend, while dropping your hips towards the floor.  Do as many as you can with straight legs for 30 seconds.  If you cannot continue with straight legs, bring your feet closer to you and bend your knees.  Continue for the full 30 seconds.

7. Military Twists

• In a seated position, bend your legs so your feet are flat on the floor.  Hold your hands together in front of your chest and hold your elbows high to the side.  Lean back about 45 degrees and hold this position.  For 30 seconds, twist your torso reach your elbow back for the floor behind you… alternating sides.

8. Reverse Crunches

• Lying back on the floor, raise your legs straight up towards the ceiling.  Lift your hips off the floor slowly and slowly lower them back down.  DO NOT USE MOMENTUM.  This will be a small movement, but will target the lower abs.  Continue for the full 30 seconds.

9. High Low Plank

• Start in a plank position, up on your hands.  Make sure your hips are in line with your body, your shoulders are down and your core is supported.  Lower down to your right elbow and then to your left, press back up to your right hand and then left.  Ensure that your hips stay in line with your body and you maintain strong support through your core.  Repeat, starting on your left.  Continue as many reps as you can in 30 seconds. 

10. Rest for 30 seconds and repeat.

After you have repeated this circuit twice, take some time to cool down and stretch.  Make sure to stretch each of the major muscle groups and let your heart rate return to normal.

Packing Fitness into your Travel Plans

So, I was recently interviewed for Canadian Living Magazine Online for how to continue a workout routine while traveling.  The article is wonderful, but just because of the layout of the article, I wanted to expand on a few of my quotes and points made in the article...

If you are planning a trip in the next little while (which most people are), here are a few easy things you can do on the road...

1. No need for equipment...

• I base entire classes and programs on very little to no equipment. Lack of equipment is the worst excuse for not exercising! As a personal trainer, I have heard a lot of good (and not so good) reasons for people to not include exercise in their daily routines. The toughest to work around is no time... the easiest, is no equipment. There is no equipment required for crunches, push ups, tricep dips, squats, lunges, planks (and their many variations), jumping jacks, burpies, mountain climbers, hip blasters, alternating lunges jumps... should I bother going on? I started Beaches Fitness in my basement. I had a 10 x 10 space and the big gym machine took up 5 x 10 of that (and I have never used that machine much)... I was not left with much room to work in, but I made it work. I still had great results from my clients and I was still able to change their fitness routines up on a regular basis and keep them motivated. There is so much you can do without machines and in very little space! You do not need a lot of space or equipment to get in an effective workout. I have put together plenty of routines for clients to do while they are away for business or pleasure. Some clients are happy to go down to the hotel gym, but others would much rather workout in their hotel room.

2. Take advantage of what your travel plans have to offer... hotel gym, pool, scenic walks!

• Hotel gyms are usually wonderful. The equipment is kept clean and in great working order and they are never too busy. If your hotel offers a gym, take advantage of it! Exercising while on vacation will help keep your energy levels up and help burn off the extra caloric intake you may experience at the restaurants or while out on the town! Exercising while traveling for business will also help with the above mentioned issues, but most importantly, it will help manage your stress level and gives you that hour to yourself and away from your work.
• If you are able to walk places while traveling, do it. Pack a comfortable pair of shoes and plan some extra time to get from your hotel to your destination. This is a great way to see the city, safe some money and get in some much needed exercise. If you are really looking to burn some calories, but are not into the idea of jogging, why not power walk? Just lead with your hips and push your body to walk a little faster than you normally would. You do not need to speed walk or anything, just push yourself forward a little quicker than you normally would. Let your heart rate increase a little and your body will thank you in the long run.
• Pools are another great perk to staying in hotels – if you like swimming. Swimming is a great low-impact form of exercise. If you really enjoy swimming, do a few laps. Get in your exercise and decrease your stress all while doing an activity that you enjoy!

3. Pack a gym... that would fit in your purse!

• For my clients going away on travel, I have put together a travel fitness pack. Packed in one of my Beaches Fitness totes is a resistance band, resistance loop, a Bender Ball and their workout routine.  None of this takes up any room in a suitcase... most women could fit these in their purse. A yoga mat would be nice, but not at all a necessity. A hotel towel can make floor exercises more comfortable than the being directly on the hotel rug. Everyone knows what a resistance band is... a long, flat band that come in different colours. Resistance tubing is also fantastic and I use that for all my classes, but the bands pack up so much smaller, they are great for travel. The resistance loop is a small loop – much like the resistance band, only a little thicker and about 12” long. This small little loop can do so much! Hips, thighs, inner thighs, biceps, triceps, upper back, calves... the list goes on. I use these loops with all my clients and in all my classes. I love them. They pack up so small. I carry at 30 with me to every class and they take up a very small portion of my backpack. There is no excuse for not taking them with you for your vacation or business trip! Last year, this was the only piece of equipment I used for my Stroller Fitness classes. They are a lot tougher than they look! The final piece of equipment I think it terrific for travel is the Bender Ball. This little ball is inflated by a straw in a few seconds and then deflates to be flat again in a few more seconds. There is so much you can do with the Bender Ball, it has become my favorite piece of equipment for my classes and with my clients. It changes core work, helps with lower back issues, creates great stability exercises and also offers great modifications for lower body and upper body exercises! I could design a full body workout with just the Bender Ball! As for the cardio portion of your workout, you could take a skipping rope, if you love to skip and have a place that you are able to do it, why not? Obviously, jogging would be the simplest answer for cardio, but not everyone loves to jog and if you are working all day, most people do not want to go jogging alone at night in a new city. Some great options for in the hotel room are jumping jacks, jogging on the spot, mountain climbers, burpies, hip blasters, or penguin jog (which includes the resistance loop and works your hips at the same time... so wonderful!).
• Fitness apps on a smart phone can be great. If you can find an app for your phone that will keep you accountable to your workouts, even better. Most people are quick to say, “I will workout tomorrow”. This is very easy to keep doing and in general, tomorrow never actually comes. There is a reason people have more success with a Personal Trainer; yes, we have greater knowledge of how to safely workout and how to see more results, etc, but the main reason people need a personal trainer is motivation. I am not a cheerleader with my clients and I am not a drill sergeant... but, my clients are accountable for their actions. If they have not worked out for 2 weeks and then come back to me, they then need to tell me why they did not workout and they can see the punishment on the scale. I do not need to say anything to my clients to make them feel bad about not working out, they do that to themselves when they find themselves having to explain to someone else why they had no time to workout. Really? Anyone can find 2-3 hours a week to workout. It just needs to take priority over watching “Big Brother” or what ever show it is for that season... believe me, I watch tv, but I have to record it and watch it later. I am a mother, a business owner, and a wife and I still find time to exercise. It is possible.

4. Make sleeping part of your travel plans.

• Needing a proper nights sleep is important for everyone. If you are traveling or if you are at home, we should all make sure we get enough sleep. Our bodies need this time to process our day, recover from our day and prepare for the next. Exercise also helps to promote healthy sleep, so it is a great circle... you need enough sleep to make sure you are working out safely and efficiently, but working out will also help ensure you are sleeping soundly. Our bodies and minds go through so much while we sleep, it is imperative that we allow our bodies this time to recoup and prepare.

5. Include "exercise" in your day to day travel experience.

• Stuck sitting in meetings all day? Why not walk to and from the hotel? Sitting in presentations all afternoon? Why not do some “Tummy Vacuums” in your seat? Just pull your belly button into your spine, hold for 10 seconds and release. Repeat this 10 times and you have just worked your transverse abdominis, which will help reshape (or maintain) your belly. If you have a day off, why not rent a bike and find some bike trails. Even the most metropolitan cities will have some beautiful bike trails. Any hotel concierge should be able to help you locate a bike rental shop and the bike rental shop will be able to lead you to some great trails. Walking is one of the best ways to experience a new city, so do not be afraid to walk instead of taking transit. You will be thankful in the end and see so much more of the city instead of seeing the underground tunnels!

6. Indulge yourself, but do not overindulge.

• Counting calories is never fun, but it is a good idea when you are out of your normal routine. It is really easy to over eat and eat the wrong things while you are away. Why not write down everything you eat? You do not need to track the calories, but writing things down tends to lead people away from poor eating habits. If you feel guilty writing it down, there is a good chance you will not eat it. Going out for the evening and having a few drinks? No problem. Why not have a glass of water between each drink? Not only will it help you drink responsibly, but it will also ward off any hang over you may have. Drinking will increase your calorie count more than most people realize. This does not mean you can not drink, but maybe just limit how much you drink.
• If you are going out on the town for the day, why not pack yourself a healthy lunch? You will save money and have more control over your portions and will be less likely to over indulge.

Why is it important to continue your workout routine while traveling?

The biggest problem with taking time off from exercise, is the chance that you do not return. It takes 3-6 weeks to get your body into a great workout routine and get yourself motivated to allow yourself the time to exercise. It can take as little as a week to lose that momentum and very quickly end up back where you started... if not worse. As a personal trainer, I have seen this first hand. Clients come in 3 times a week, get themselves in a great routine and are on track to meeting their goals... then they get called away on business and way too soon, their weight is creeping back up on the scale and they get discouraged. This can be a very slippery slope. There are so many reasons why you need to workout 3 times a week (minimum), but the the most important reason is routine and momentum. Do not allow yourself that chance to put it off to tomorrow, why not today? In today's society, it is very easy for people to feel that work is more important than exercise. Really, is your job more important than your health and happiness? Everyone needs to take a look at their own lives and decide where their priorities fall. If your own health and happiness is at the bottom of a long list, there is a good chance you need to take some time and re-evaluate what is important to you in the long term.

How Soon Can a New Mom Return to Exercise?

Wondering how soon you can return to an exercise program after giving birth?  The standard answer is 4-6 weeks, but research is constantly changing and expanding in the field of pre and post natal exercise.

An athlete, that enjoyed a healthy pregnancy and a complication free, vaginal birth, could return to training after as little as a week.  This is the extreme case, and should only be done under the supervision of a professional.  But, for the rest of us, it all depends on your pregnancy, your delivery and your recovery.  Every woman is different, and so is every pregnancy.  

Generally, after a healthy pregnancy and a complication free, vaginal birth, a new mom can return to exercise after 4 weeks.  After a c-section, the soonest I recommend is 6 weeks.  For both cases, it all comes down to if the doctor or midwife has cleared you for exercise and how you are feeling.  Please, listen to your body!  I offer modifications to all the exercises in my Mom-Friendly Fitness classes, because every case is different and the most important thing to remember is to listen to your body.  I ask that all my moms (well, all my clients), communicate with me openly.  If something feels uncomfortable or hurts, we can always work around it and still get results.  Any trainer should be able to offer modifications, but especially anyone that works with pre and post natal clients.

I have had clients start with me 1 week post-partum, and I have had mothers that have waited well over a year.  Each case, the mom has done what works for her.  The sooner you return to exercise, the easier it will be to loose the baby weight.  It is important for each mom to decide what is best for her physically and mentally.

Spot Reduction - Will Crunches Burn the Abdominal Fat???

So, you are looking to lose some weight... and your main concern is your abdominal area. If that was flatter and firmer, you could accept the little extra around your hips and on your arms, right? I am sure you have all heard of "spot reduction", the idea is to work muscles in a certain area of your body and burn the fat off from there and there alone. There are ads out there for endless products that offer this as well... even if they do not use the term "spot reduction".

The problem is, this is not how our body works. We can not burn off abdominal fat by doing crunches any more than we can decide where to deposit the fat cells when we eat those extra treats. Our body burns fat for fuel (along with carbs and protein), so with the proper plan, you can burn fat from your body. You can not decide which part of your body the fat will be burned from, that comes down to where it is stored, how much is stored, if you are burning calories through diet and / or exercise and your body type. If fat tends to go to your abdominals first, it will most likely be burned from there last.

The most important thing to remember that no diet and no exercise alone will help you lose weight. You need to make sure you are eating a balanced diet and doing the proper exercises to burn fat. You need to keep your metabolism going strong and build muscle in order to lose the weight and keep it off. If you did not gain the weight over night, chances are, you will not lose it over night either. Be realistic with your goals and get help when you need it. Even personal trainers hire personal trainers... we all need some help sometimes!

Group Fitness Classes with Toddlers and Preschoolers

After having my first daughter, I signed up for Stroller Fitness and Baby & Me Fitness classes. I loved them both and continued them until I had to return to work. I lost all the baby weight before returning to work and I had enough energy to get through the day. My daughter also loved the classes, and it was nice to have that time with her since it was benefiting both of us.

Once I returned to work, I also starting working part-time as a personal trainer. I introduced Mommy & Me fitnuyouess classes to the club I was working at and continued to workout through my 2nd pregnancy.

It was not until after I had my 2nd daughter that I had a hard time getting back into shape. I could not find a class that would allow me to bring both kids to the class and my daughters hated the gym daycare... and they would go ANYWHERE but there! That is when I realized that there were no classes for moms and their kids once the kids turned 16 months old! Even Stroller Fitness classes would not allow toddlers! So, I decided to start my own business and offer the classes myself. It enabled me to work with my kids by my side, but it also gave a lot of moms the opportunity to exercise with their kids close by. I started by offering Baby Fitness classes in a local church basement, and added Stroller Fitness classes in the local park once the weather warmed up. I designed the classes so that the moms with young babies could wear and incorporate the kids into the workout or so the moms with the older toddlers and preschoolers could get in a great workout, while their kids played in the attached playroom. The classes slowly gathered interested and I am now offering classes in the Beaches, Upper Beaches and Leslieville. I am looking to expand into other parts of the East End of Toronto, but it all takes time to gather enough interest.

I still have my youngest come with me to the class once a week, but the rest of the time she is in Nursery School. I am lucky enough to be able to keep my kids with me while I work and I love it. My oldest is in JK now and only gets to come to the classes on PA Days, and she asks constantly if she can come. They both love playing with the other kids and babies.

I love teaching the classes. Some moms are more determined to lose the baby weight than others, but they are all looking for a welcoming, social atmosphere and I try my best to offer that. All the kids (my own included) have good days and bad, but overall, it is a mom and kid-friendly class and we all have a great time!

I started my business as a way to help moms that have a hard time finding the time, energy and money to exercise. My own kids are growing quickly and soon I will not have either of them tagging along to the classes, but I will continue to offer these classes in order to help the moms out there with kids over 16 months of age. Of course, babies are welcome as well. I have moms that started with me 4 weeks postpartum with their first baby and are now still with me with their 2nd child (some still on the way)! It is great to see the babies and families grow!

Benefits of Exercise For All Women

The changes that a womens body experiences throughout pregnancy and the first year postpartum are dramatic and have an affect emotionally, physically and mentally.

BENEFITS OF EXERCISE

Exercising on a regular basis will help improve your immune system. You will sleep better at night and notice increased energy during the day. Depression and anxiety can easily be controlled by a regular workout routine. Cravings for sweets and junk food will quickly be replaced by an increased appetite for natural, wholesome and nourishing foods, helping you improve your overall health. Increased flexibility and muscular strength will improve skeletal balance and reduce the strain on your body which can lead to injury and pain from day to day life.

BENEFITS OF EXERCISE DURING PREGNANCY

One of the most important ways to prepare for pregnancy and childbirth is proper exercise. A regular workout will help with circulation (reducing the middle of the night leg cramps that we all love!), digestion (reducing the heartburn that a lot of pregnant women experience), and constipation (if this was not uncomfortable enough to experience during pregnancy, constipation can also lead to hemorrhoids). Hormones released throughout pregnancy cause muscles and ligaments to loosen, requiring greater muscle tone and proper posture in order to avoid further discomforts. Exercise can help an expectant mother deal with her changing body (and body image) that very often affects her self-esteem. Pregnancy is a time to be proud of your body and show it off to the world... you are carrying a new life in your belly, be proud and let the world know it!

BENEFITS OF EXERCISE IN PREPERATION OF CHILDBIRTH

The demands of labour and delivery differ for every women, but one thing remains the same – you must be prepared mentally and physically. The abdominal muscles must be strong and you must be able to focus on how you are using them. Learning how to “feel” the correct muscles in your core is an integral part of the prenatal fitness training. Strengthening exercises for the pelvic floor, cardiovascular endurance and flexibility training are key components to an effective prenatal fitness routine. All of these components will aid you through the delivery process as well as the postpartum recovery and leading into the years of taking care of your new baby. Returning to your pre-pregnancy fitness level is much easier to achieve if you remain active throughout the 9 months.

BENEFITS OF EXERCISE IN POSTPARTUM PERIOD

So, now you have had your baby and you feel like you are stuck at home. This is the most important time to get out of the house, stay healthy and interact with other mothers. Emotionally, this time can be a roller-coaster ride for most women. Most women are exhausted due to lack of sleep, are sore from the recovery process and carrying a new baby around all day, worried about regaining their pre-baby body and feel isolated from being home alone with a baby all day. Exercise can help with all the above concerns. Emotionally new mothers need the support of other mothers that understand what they are experiencing. They also need to take some time to take care of themselves in order to be better prepared and able to take care of their babies, who are completely dependent on them for nourishment, comfort and most importantly – love.