In this blog I am going to share a few tips on how to maximize your adherence to exercise and exercise programs to help you maximize your benefits and enjoyment.

1. Prioritize yourself

How many times have you thought to yourself “there aren’t enough hours in the day” or “there are SO many things I need to do…for everyone else.” You are not alone! The biggest favour you can do yourself is to create a schedule/calendar where you can organize all your work, tasks, deadlines, appointments, or anything else, in one place. This not only helps you better manage your time, but it serves as a visual aid that lets you see where there may be free time in your schedule, and if not, that you actually need to create something just for you. If something is important to you such as your health, or quality time with family, don’t “find” time, you “make” time – this is step one.

For people just starting out, a good initial goal is to block off a slot of time at least once a week to exercise. It does not have to be the same time each week (your schedule may not even allow that), just aim for once a week. Determine what is realistic and something you can sustainably maintain. Is it 20 minutes a day? 60 minutes, 3 times a week? 30 minutes in the day, but broken into three 10 minute chunks? From there, you can evaluate which times work best with your mood, your schedule, and your sleep, and continue exercising at those times moving forward.

Brainstorm:

Am I more likely to feel motivation in the morning or evening? Will my schedule be easier to manage before everyone starts calling and texting, or would it be better for me to set boundaries after work and prioritize myself a couple days a week? What time of day do I feel the most energized to do some kind of activity?

Look at the big picture schedule and see if there are spots where you can prioritize your self care over something that might be draining such as being on social media, or attending yet another meeting that you don’t need to be part of.

2. Get an accountability partner, or people to exercise with

Some workplaces are starting initiatives to help keep their employees healthy. There may be a lunchtime yoga or fitness class offered at your office, or there may be a nice walking trail nearby. Reach out to your coworkers and employer to see how they could support you on your fitness journey, you may be surprised at how open they are!

Accountability is a huge contributor to exercise adherence. It is one thing to be accountable to yourself, but if you are exercising with others, or have others encouraging you, you are much more likely to stick with it. Support from your family and friends goes a long way in helping you adhere to lifestyle changes. 

In Vancouver, there are numerous Learn to Run programs put on to get people prepared for the Sun Run in April. While running might not be your thing, it’s just one example of something that you could find!

3. Pick an activity you enjoy doing

Once you have blocked off the time to exercise in your schedule, the last thing you want to do is dread that time! It is much easier to stick with a program or activity you enjoy than one you do not, seems self-explanatory right? However, this is a common mistake that many people make when starting to exercise. You want to look forward to your exercise time, and be excited about taking care of yourself!

There is a huge variety of activities to partake in that keep you healthy. If you are the type that likes to get your heart pumping and your body sweating, maybe crossfit or running is for you. If the former sounds like torture, then maybe you would enjoy weight-training or walking. Yoga, pilates, spin classes, kickboxing, zumba… the list goes on! There is most definitely something for everybody.

Brainstorm

Try to make a few quick lists for yourself:

1. exercises/activities I’ve always wanted to do / really love doing
2. exercises/activitiesI’m okay with doing
3. physical activities I really don’t enjoy (and maybe why)

This will give you a template of activities to engage in to help you start your fitness journey!

It may take some trial and error in the beginning, but don’t give up. Starting something new is always the hardest part. Perhaps, you will fall in love with something that you never saw yourself doing, you never know until you try!

4. Expect lapses and don’t be too hard on yourself for it

Did you ever hear about the guy with the perfect workout schedule who never in his life missed a workout for any reason? Me neither, because a person like that does not exist. Life happens, and sometimes we just have to go with the flow. If this means missing a workout or two, THAT’S OK. 

It is easy to get stuck in a rut. After missing one workout, you may feel discouraged and not want to attend the next, which starts a cycle that results in loss of adherence. Surprise surprise, you are not alone! This is a common sentiment and cycle that affects everyone. So how do you get around it?

When starting your exercise routine, be honest with yourself. Nobody is perfect, life happens and stuff comes up when you least expect it. Knowing in advance that these moments will come at some point and that you will bounce back, will set you up for success. Having the mental strength to come back after missing one or more sessions is greatly aided by the points we mentioned earlier: do something you love so that returning to it is easier, have support from others and stay accountable, and give yourself the time you need in the week to exercise.

Brainstorm

Ask yourself: What are the obstacles to my goals that could come up? This could be a busy schedule, a demanding job that requires you to stay late sometimes, or perhaps you are able 

to get good momentum but then get hurt after a couple weeks. With the list of obstacle you came up with, come up with strategies to help overcome them if they happen:

Ex: My boss asks me to work late – schedule workouts in the morning. Or schedule an appointment with a trainer, so I CAN’T stay late

Ex: I always get hurt and then set back – work with a trainer or a friend that knows how to deal with injuries to check my technique or have my physio on speed dial or listen to my body

This will allow you to already have a plan in place for when the most likely things to go wrong, go wrong. With the plan, you can resolve issues faster, and stay on track without completely losing the adherence.

5. Motivation and goal setting

The last point I want to mention is your reason for exercise. Motivation can come from different places. It can be:

1. Extrinsic Motivation: Motivation stems from desire to achieve an external reward or avoid punishment. Usually focused on the outcome of the activity. Ex. A focus on a desired body weight or physique that you are working towards
2. Intrinsic Motivation: Motivation stems from internal rewards and enjoyment of the activity. Usually focused on the progress, and doing the activity. Ex. Taking a spin class with your friends because you love the activity and the quality time with your friends.
3. A mix of both: a healthy balance of intrinsic and extrinsic motivation. Ex. Playing on a recreational hockey team because you love the sport, while also working towards the playoffs.

Numerous studies have shown that those with primarily intrinsic motivation are those that are more likely to adhere to an exercise routine. This plays into our point above about doing something you love to exercise, that’s intrinsic motivation! 

Brainstorm

Think about your own personal motivators for exercise. Which are intrinsic and which are extrinsic? Do you have a balance of both? 

When goals are oriented around the outcome of exercise, it can be very easy to lose motivation, and put ourselves down. Weight loss and change in physique are outcomes that can sometimes take months, depending on exercise intensity and limitations. If you are not hitting those goals in the first few weeks of starting your exercise routine (which you will most likely not), you may stop all together and perhaps blame yourself for not hitting your goals. Many people have had these experiences which present as barriers to starting exercise programs in the future.

When setting goals at the start of your exercise program, try to come up with progress goals as well as achievable outcome goals. Progress goals refer to those that you can hit as you continue your exercise program. Some examples of these are:

“I will go to the gym at least once a week”

“I will  take my dog for a walk three times a week”

“I will be able to run 1km continuously by the end of the month”

Hitting these goals as you progress through the program will further encourage you to continue, and build on the goals you have already hit. This will help you adhere to the program as you can see the benefits as you continue with it.

All in all, everyone’s exercise journey is a unique one. Some of us are sprinters, others are walkers, and some of us really love that stationary bike. What we do have in common however, are certain barriers to exercise. Scheduling, finding an activity you love, lapsing, and finding the right motivation, affect us all. The take home message from this blog is that you are not alone! With a little bit of work beforehand, and the tools we just shared now under your belt, you are equipped to maximize your exercise adherence and overcome those barriers!

Happy exercising! 

Author: Sarra Pirmohamed

Studying Kinesiology at Simon Fraser University, Sarra started playing sports at a very young age and has always loved competition and being active. She has been inspired to learn more about exercise physiology and rehabilitation. Sarra is a Client Care Manager and Jr. Kinesiologist at Le Physique

The post 5 tips to making your health routine stick first appeared on Le Physique | Vancouver Personal Training.

Last week I took a Kundalini yoga class, a class that typically consists of many continuous repetitive movements (it really gets your heart and lungs working). About halfway through the class we’re all supercharged with body heat and sweating like animals. The teacher asks the class during a very intense sequence -which felt like never-ending squats, “are you breathing?”. Within a group of about 50 yogis, one student along the back wall yells “NO!”. Everyone laughs. They know they aren’t breathing either, guilty!

We all breathe, so why don’t we all know HOW to breathe? In my yoga classes, I find myself always guiding my students back to their breath because we always tend to lose it!

Finding Your Breath: Belly Breathing

I invite you to take a moment. Remove yourself from your busy day. Enter a quiet room, find a comfortable seat. If you can’t find a space to be alone in this moment, gently closing the eyes while practising this exercise helps.

To a count of 4 seconds, exhale all breath from your lungs.

Now, take a deep inhale to a count of 4 seconds. Breathe into your belly, rib cage, back, shoulders and chest. We’re aiming for full lung capacity here, keep expanding. You can imagine filling your belly like a balloon to help achieve this quality of expansion.

Once you cannot inhale anymore, take a nice 4 second exhale. Continue to exhale until you have no air left to release.

Now, repeat 7 more times. Keep your attention on the sensation of breathing. Let these be the deepest breaths you have taken all day, maybe even all week.

As you breathe notice how you feel. Tension dissolving in the body, mind quieting.

It feels GOOD, right?

The Mind/Body Connection & Breath

So why is it that when we intensely exercise, we stop breathing?

When we get really nervous, we stop breathing?

When we get stressed, we stop breathing?

Isn’t it counterintuitive? When our bodies actually expend more energy and require more oxygen our pulmonary system completely shuts down? Other than the valsalva maneuver, a breath retention reaction when lifting something too heavy, why would we want to put more stress on our bodies by holding our breath? This pattern of breathing holding is often related to how we’ve wired our minds to meet stress.

The incredible thing about our breath, unlike our heart rate, is we can directly consciously control it. Without awareness and control, our breath becomes an indicator of where our minds are at. The way our mind approaches stress can physically influence how the body and breath reacts.

When under pressure, we experience an increase in the sympathetic nervous system known as flight-flight-or-freeze response. When you aren’t fully aware and stressed (physically or mentally) the mind freezes, causing our lungs to engage the freeze response. This lack of oxygen transport to the muscles and brain hinders our ability to work at the most efficient rate, ultimately weakening the full potential of our bodies. When you don’t have a habitual deep breath, the lungs are required to breathe at an increased rate to supply the body with the required sources of oxygen and to expel carbon dioxide.

Suggested Breath Tips for Exercise

Nasal Breathing vs Mouth Breathing

When we experience intense physical exertion, the tendency is to start breathing through the mouth. Mouth breathing can have a cooling effect on the body, however isn’t an optimal habit to continue for long periods of time.

If possible, breathing primarily through your nose is suggested. The cilia, small hair lining of the nostrils work to filter, hydrate and warm or cool the air as need when it enters our lungs (Lawrence, 2019). On average, our cilia protects our body from over 20 billion foreign particles daily (Lawrence, 2019)!

Belly Breathing: Full Lung Capacity

The simple breath practice opening this article aims to help you find what it feels like to breathe fully. Most people only use about 10-20% of their entire lung capacity which is taxing on our energy system (Lawrence, 2019). Many people with poor posture and a sedentary lifestyle are shallow chest breathers (Lawrence, 2019).

Belly breathing engages the diaphragm to rise and fall with each breath. This deep breath massages the  digestive system, promoting healthy elimination to remove toxins (Lawrence, 2019). This breathing also stimulates the vagus nerve, which innervates organs of the body, improving bodily function (Lawrence, 2019).

Becoming more aware of deep breath eventually develops the habit to maintain a fuller breath on a regular basis, decrease the amount of energy required to breath so that energy can be used in the working muscles!

Strength Training: When to Inhale, When to Exhale

When weight training, there is a time to inhale and exhale. If you find yourself holding your breath, your body is giving you a sign you need to work with a weight that’s more accessible. Going very hard, doesn’t always mean good. If you’re not working at a safe rate or intensity for your system additional complications arise such as muscle strain/tears and overcompensation in other parts of the body leading to injury.

Inhalation is best supporting the body when releasing. During a bicep curl, it’s best to inhale when bringing your forearm back to a neutral position by straightening the elbow (Theifels, 2017).

Exhalation is best supporting the body when engaging. During a bicep curl, it’s best to exhale when engaging the agonist muscle (biceps) by bringing the elbow into flexion (Theifels, 2017).

Meditative Breath

Breath is also used as an ancient tool to cultivate relaxation and guide yogis to experience inner peace. Breath work is so important that it is identified as one of the 8 limbs of Ashtanga yoga, a fundamental element of this practise. Breath has become recognized in the western world as an important relaxation tool, even some fitness watches have a guided breath function to help you experience the powerful effects! By simply setting aside time to bring your awareness to breathing fully at a slower rate on a daily basis has many health benefits (TNN, 2017):

• Natural Painkiller – the body releases endorphins when deeply breathing, the feel good hormone!
• Improves Blood Flow – the physical expansion of the lungs keeps fluids moving, removing toxins at a faster rate!
• Improves Posture – when you fill your lungs fully, the spine straightens resulting in a healthier posture.
• Stimulates Lymphatic System – deep breathing helps get the lymph moving more efficiently for stronger immunity.
• Improves Digestion – calming the nervous system with breath helps us achieve a stronger ‘rest and digest’ response

Next time you’re feeling under pressure in the gym or in life, shift the way you approach stress by breathing into the experience to unlock your full potential.

Nicole LeClair

Nicole is a therapeutic yoga teacher and UBC kinesiology student passionate about holistic health and wellness. She aims to embrace a variety of perspectives to natural health and healing approaches. Her curiosity continues to fuel her journey in living a healthy lifestyle for her mind and body.

References

Lawrence, G. (2019). Breathing is Believing: The Importance of Nasal Breathing. Retrieved from https://www.gaiam.com/blogs/discover/breathing-is-believing-the-importance-of-nasal-breathing

Theifels, J. (2017, April 21). Breathe for a Better Workout. Retrieved from https://www.aarp.org/health/healthy-living/info-2017/breathe-exercise-workout.html

TTN. (2017, September 13). Health Benefits of Breathing Exercises. https://timesofindia.indiatimes.com/life-style/health-fitness/fitness/advantages-of-deep-breathing-exercises/articleshow/19213960.cms

The post Breathe into your Full Potential first appeared on Le Physique | Vancouver Personal Training.

Why did you pursue dietetics/nutrition? How do you define what you do?

Alex: I got into nutrition and dietetics for my love of food. I absolutely love food and love eating! I also love feeling healthy, energized and great, and I love helping people feel the same way. With those two passions combined, becoming a Dietitian made sense. I believe in the power of food, how it can heal, enhance and change your life. Of course, when I talk about food, I’m referring to real food, and I think that’s what is missing in most people’s diet today.

Jennie: I got into holistic nutrition because I have always had a strong connection with healthy food and how it has made me feel. I would define a Holistic Nutritionist as someone who addresses all different angles of a person’s health – all systems working TOGETHER. We believe the body is complex and each person has different needs – therefore we treat the person sitting in front of us.

What’s your educational background?

Alex: I have a Bachelor’s degree in Dietetics and Nutrition, specializing in clinical and sports nutrition. I also have a diploma in Nutrition for Health Promotion and Disease Prevention from the University of San Francisco, a certification in Bach Flower Therapy, Mesotherapy and am a certified Yoga Instructor.

Jennie: I have a Bachelor’s degree with a major in English and Creative Writing. I also am certified to teach English as a second language and have a diploma in Applied Holistic Nutrition.  I graduated all with honours. 

What relationship should people have with food?

Alex: We think that our relationship with food is just that – a relationship with food, but in reality it is the relationship with our body.We have to think about food as information, and what information we want to give to our body (and of course, this information has to taste delicious!). Feed your body with what it needs, respecting and listening to my body every step of the way. Food has always been an important part of my life, in part because of my culture – everything revolves around food! Not just eating it but a strong, passionate connection to the process of making good food, and sharing it with your loved ones.

Jennie: Start to become aware of the impact your eating decisions have on yourself, community and the environment. This is why 10 years ago I decided to go plant-based. Since then I have become so much more adventurous and creative in the kitchen! Experiment by discovering different flavours, ingredients and substitutions that make cooking and working with food so much more fun and ethical!

How can someone stay inspired and motivated to eat well? 

Alex: Focus on health and your body from the inside out. If you want to feel good, be healthy and have a high-quality body, eat good, high-quality food. Also get yourself in the kitchen! There’s something magical about cooking, you learn so many things along the way and you can decide which ingredients you want to use and how, so you become more aware of what you put inside your body. I have a few cookbooks for when I feel stuck in a rut, I don’t think I’ve ever followed a recipe perfectly! They do inspire me to play around with different flavours and ingredients that I normally wouldn’t.

Jennie: Stay inspired to eat well by making cooking fun! Set aside time to prepare a healthy meal or snack with friends and family. I always look forward to getting fresh ingredients from a local market and experimenting with my own recipes. The process of collecting our ingredients and cooking our food should be done with care. To feel good, energized and stronger for your workouts and life you need to feed your body well!

What is your opinion on taking supplements? 

Alex: Always have a reason and be informed. I don’t recommend taking supplements just for the sake of taking them. I do recommend being informed of what the supplement actually is, if it has any side effects, where it’s sourced from, the presentation of the active ingredient, the bio-availability, etc. There a lots of people who take supplements that don’t really need them, always ask your health professional before starting.

Jennie: I believe they definitely have their time and place. It’s no surprise that your body’s preferred source of vitamins and minerals if through food – but sometimes we need some extra help or compensation.  Especially if you’re in a “treatment” phase. 

What nutritional recommendation do you have for athletes?

Alex: The quality of your food will determine the quality of your performance. Stay hydrated, get plenty of sleep at the right time, invest in high-quality protein sources and ‘superfoods’ like cordyceps, spirulina, chlorella, etc. Watch out for nutrients you may be deficient in, have clear goals and have professional guidance to reach them.

Jennie: The MOST important thing is to listen to your body. If it’s sore or fatigued, maybe you need a rest day or to take it a little easy. You can’t burn your body out. Recovery after workouts is so important; refuel with adequate protein and carbs, rehydrate with electrolytes to speed recovery time, you’ll get way more out of your training.

What nutritional recommendation do you have for the aging population?

Alex: Strength training. It isn’t a nutritional recommendation but it is extremely important! Stay hydrated, keep a steady protein intake and be aware of your needs, whatever they may be: hormonal support, bone health, inflammation, etc. I would also recommend including turmeric, black pepper and ginger in your diet.

Jennie: It’s actually pretty important to think about getting a nutritionist on your health care team. The aging process if very stressful on the body and can be made easier and supportive with proper nutrition.  Managing bone/weight loss, delaying memory loss and preventing falls can all be supported with proper nutrition and lifestyle adjustments. 

Are you hosting any upcoming workshops or nutrition classes open for registration? 

Alex: I am hosting a few this year although the date is yet to be determined. You can follow my Facebook Page or Instagram (links below) to stay updated on my upcoming events!

Jennie: I will be collaborating with Danille at renewretreats in October! It will be  all about how to properly fuel yourself for hiking – before, during and after! It’s going to be great and super informative, it’s a subject I’m super stoked about. I’m also collaborating with Nicole, the Client Care Manager + Cardio Trainer at Le Physique, on a workshop to target S.A.D. (Seasonal Affective Disorder) with therapeutic yoga and nutrition! Tickets are not yet for sale, but I will post further information on my social media closer to the workshop dates.

Connect with Alex…

Facebook Munchies of the Healthy Mind, Instagram @munchiesofthehealthymind or @la__maka, or email alexandracabezarasch@gmail.com

Connect with Jennie…

Instagram @jenniesokol or email jenniesokol4@gmail.com

Nicole LeClair

Nicole is a therapeautic yoga teacher and UBC kinesiology student passionate about holistic health and wellness. She aims to embrace a variety of perspectives to natural health and healing approaches. Her curiosity continues to fuel her journey in living a healthy lifestyle for her mind and body.

The post Dietetics & Holistic Nutrition: Tips from the Pros first appeared on Le Physique | Vancouver Personal Training.

In my previous blog, I explained the importance of post-workout supplementation, you can click here to see this post. In this blog, I will cover pre-workout supplementation – which is just as important!

It is vital for individuals to fuel themselves properly before any amount of moderate-to-vigorous physical activities. This “fuel” will provide you with enough energy to complete the entire workout and avoid feeling sluggish by the end.

Many individuals blame their lack of exercise on low energy levels. With our busy lives, it is no surprise that being tired will deter people from consistently being active. Pre-workouts can consist of, but are not limited to: pre-workout powder, creatine, gels, caffeine, and snacks. These products can provide the boost needed to make every workout feel great.

Similar to post-workout supplements, please consult your doctor before trying any supplementation for the first time.

Types of Pre-workout supplements (at your local supplementation store)

Pre-workout (powder form)

When people think about pre-workout supplementation, most people turn to the consumption of pre-workout powders. You may see gym goers drinking multi-coloured drinks or pouring a scoop of white powder into their shaker bottles. This is often pre-workout, and as the industry continues to grow, a greater number of individuals will consume this supplement.

Pre-workout claims to boost energy levels, reduce fatigue, and improve endurance. It consists of a concentrated combination of caffeine, carbohydrates, and other ingredients (depending on the brand).

For example, a single cup of coffee will have approximately 90mg of caffeine, while a scoop of pre-workout can have anywhere between 150mg to 300mg of caffeine. This is double and even triple that of a regular coffee. Be cautious when taking these supplements if you have sensitivity to caffeine. Although it is very popular, there is a possibility these effects are due to the placebo effect.

Creatine

The second type of pre-workout supplementation is creatine. It is naturally found in your body, however, additional amounts can lead to greater strength gains. It is stored as phosphocreatine in your body, which we use to create adenosine triphosphate (ATP), or energy. This is not to be confused with the Association of Tennis Professionals.

ATP is what your body uses to produce force and as a result can yield more energy to perform exercises at the gym. People who take creatine generally go on cycles, which can be defined as a period taking the supplementation followed by a moment of abstinence. This can be better described in Progenex’s post on creatine cycling here. Lastly, creatine can help with water retention in your cells, which adds volume to your body and ultimately increases muscle mass. This is due to the fact you are moving a greater mass and requiring excess energy to do so.

Power Gels

Power gels can be purchased at your local sports, supplement, and grocery shop. They are designed to keep you going after an enduring event. It is essentially the liquid version of an energy bar which allows it to be digested quicker.

Power gels can either be taken 60-90 minutes in advance, or midway through your workout lasting more than 60 minutes in duration. Shorter workouts do not require the use of power gels part way through as you do not need a consistent energy source for a shorter duration.

Consuming these prior to working out would yield the best results for workouts less than an hour in length. They will typically give you the carbohydrates and electrolytes your body desires after long periods of exercise.

Caffeine

Caffeine is found in coffee, energy drinks, and tea – all of which are common everyday beverages. Despite being consumed on a daily basis, did you know it can benefit your workout routine as well? These drinks are often consumed throughout the day to boost your mental alertness and enhance body functioning.

It is recommended that caffeine should be taken 60-90 minutes prior to the onset of exercise for the best results. It can provide the energy needed to power through longer workouts and help you crank out additional reps in the gym.

However, caffeine is a diuretic so remember to stay hydrated after drinking caffeinated beverages!

Snacks (fruits, granola bars, etc)

Similar to power gels, eating a light meal 60-90 minutes before a workout or athletic event can be extremely beneficiary to the user. This time frame gives your digestive system enough time to process the nutrients and provide the fuel you need to power through a workout.

Fast digesting, simple carbohydrates should be consumed here. This can consist of: fruits, granola bars, seeds, and / or nuts. Be mindful of “bad” simple carbohydrates, such as cake, sugary candy, and chocolates. A good combination of foods can help you fight off hunger, provide the energy needed for workouts, and even fight off fatigue.

Which pre-workout supplement will you try before your next workout?

Kevin Kwok – Studio Coordinator

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 3 years and hopes to make the Canadian National Team in 2021. He hopes he can motivate others to accomplish their short and long term fitness goals.

The post Pre-Workout Supplementation first appeared on Le Physique | Vancouver Personal Training.

This week has been a pivotal moment in my life. I am now eligible for a seniors’ discount at a well-known drugstore. Having worked in the fitness and health field for a few decades and continuing my studies, it is of great interest to me the way our physiology progresses as we age.

Our life history we carry in our bodies, and as we progress we will occasionally have setbacks in our level of health and well-being. Sometimes these incidents impact how we continue forward. If you have ever had acute pain you may be more guarded about the area of injury and may have moments of apprehension (2). Take a look at some older adults who have suffered an injury or a fall. Their stance becomes wider, their strides shorter, and their gaze moves downward to the immediate area in front of them (1). This change can have consequences on the muscle balance and posture, which in turn can affect daily activities and the ability to exercise. Chronic pain can also become a symptom that can alter the body’s ability to function well.

We know through reports, articles, and news, the importance of resistance training to maintain healthy muscles and bones, and cardiovascular fitness to maintain a high quality of life as we age. But, there are some other factors that benefit from activities that are extremely important as well. Balance, range of motion, and reaction times are some of the things that we tend to overlook and underestimate, but are key to reducing the incidence of injuries and falls (3)(4).

Balance

Balance is our ability to transfer weight from one body part to another with an awareness of where our bodies are in the space of our environment. As we age, we may find ourselves altering our stance, use external equipment to assist us, or stop participating in activities that challenge us. Balance training does not need to include things like stability balls or Bosu equipment. The ability to stand on one leg or to walk an imaginary tightrope are balance exercises. Moving forwards, backwards, side to side, and on a diagonal all need balance and a sense of where you are in space. Having strong core muscles assist in our ability to balance.

Balance can be challenged sitting, standing, kneeling, lunging, squatting, reducing our base of support, bending over, etc. Our balance can be tested by closing our eyes as we move. It is important when training balance that the area is safe and free of obstacles. Training balance also gives you a better awareness of your body and how your body parts move (5). These movements are a great transition for many activities such as Tai Chi, dancing, hiking, or water skiing.

Range of Motion

Use it or lose it! Active range of motion is extremely important to maintain healthy joints and muscles (6). The ability to reach for an object or step over an obstacle seem like simple tasks but if we do not use these movements efficiently, we can find ourselves thwarted in reaching our goal (7).

When getting ready to do physical activity or before a workout you may want to do some dynamic movements to prepare the joints and muscles for the task. These are not extreme motions but a gentle way to move your body. Leg or arm swings, torso rotations, and chest openings are a few of the actions you can take. At the end of the activity you can do your gentle static stretching, holding a position for 15 to 30 seconds. It is not recommended to do so before your workout as this can reduce the power output of your muscles (8). Stretching exercises to maintain range of motion should be done three to five times a week. To increase range of motion, you should do stretching exercises daily!

Reaction Time

Reaction time is another fitness component that can deteriorate as we age. The ability to make quick changes in movement or to catch a falling object (or yourself!) can truly impact activities and health status (9).

Reaction time can be challenged “zooming in” or “zooming out” from a specific area of your body to your body as a whole. For example, some card games or video games are a great way to start. Taking the challenge further out you can play ping-pong, badminton, pickle ball, take up dancing or sports that requires changes of direction. As with balance, it is important to be aware of your surroundings to be able to train safely.

These components of fitness and well-being are important and can be fun to train. As with any type of activity you start focusing on, keep it interesting and stay positive. We may slow down as we age, but the best news is that we can do something about the rate at which this happens (10). I will take that seniors’ discount, but I will be striding long with head held high to get it!

References

1. Kerrigan DC, Lee LW, Collins JJ, Riley PO, Lipsitz LA. Reduced hip extension during walking: healthy elderly and fallers versus young adults. Arch Phys Med Rehabil. 2001;82:26–30.
2. MasudT., Morris R.O. Epidemiology of falls. Age and ageing 2001; 30 Suppl 4:3-7
3. Cunningham DA, Paterson DH, Himann JE, Rechnitzer PA. Determinants of independence in the elderly. Canadian Journal of Applied Physiology. 1993;18(3):243–254.
4. Piercy KL, Troiano RP. Physical Activity Guidelines for Americans From the US Department of Health and Human Services. Circulation Cardiovascular quality and outcomes 2018; 11(11): e005263
5. In-Hee Lee, PT, PhD and Sang-young Park, PT, PhD Balance Improvement by Strength Training for the Elderly. J Phys Ther Sci 2013 Dec; 25(12): 1591-1593
6. Frekany C, Leslie D: Effects of an exercise program on selected flexibility measurements of senior citizens. Gerontologist 15: 182-1 83, 1975
7. Morini S, Bassi A, Cerulli C, Marinozzi A, Ripani M. Hip and knee joints flexibility in young and elderly people: effect of physical activity in the elderly. Biology of Sport. 2004;21(1):25–37
8. Yamaguchi T, Ishii K, Yamanaka M, Yasuda K Acute effect of static stretching on power output during concentric dynamic constant external resistance leg extension. J Strength Cond Res. 2006 Nov;20(4):804-10
9. Rudisill ME, Toole T The effects of a physical activity program on reaction time and movement time for the older adult. Journal of Human Movement Studies, 22 (1992), pp. 205-212
10. Lord SR, Caplan G, Ward JA Balance, reaction time and muscle strength in exercising and non-exercising women: A pilot study Archives of Physical Medicine and Rehabilitation,74 (1993), pp. 837-840

Gillian began her fitness journey over twenty years ago in Europe as a fitness instructor where she combined her love of music and movement. Passionate about health and wellness, her studies have included certifications in Pilates, Muscle Activation Techniques, athletic therapy and rehabilitation, allowing her to help her clients in finding their own path towards leading healthy lifestyles.

The post Aging is Not for Wusses first appeared on Le Physique | Vancouver Personal Training.

Summer is almost here, which means that many people have already started planning their vacation destinations. We are privileged to live in a time where travelling is simple, and a plane ride is the only barrier separating you from your paradise dreams. Short flights usually do not bring too much discomfort, however, you may find it more difficult to be comfortable for longer flights that last for more than a couple of hours.

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It’s well known that the environment in an airplane is not the healthiest: just sitting and breathing in the confined cabin for a few hours can place a huge amount of stress on the human body. What about jet lag that follows a plane ride? Or hydration? Staying healthy throughout a flight is not as easy as it seems. Therefore, here are some tips and tricks on what and how to prepare for your trip.

Before the trip

Adjusting to a new time zone can be difficult. Your body has a 24-hour internal clock, or a circadian rhythm, that operates within the brain and regulates your sleep / wake cycle by switching between sleepiness and alertness at regular intervals. Jet lag occurs when the internal clock hasn’t synched to the time zone of your travel destination, and remains synched to your home time zone. It can take several days for your circadian rhythm to reset upon arrival to a new destination. Sleep problems are the most common side effect caused by jet lag, especially if you are travelling east – it is more difficult to advance sleep time than to postpone it. Therefore, instead of focusing on intervention once jet lag hits you, and delaying the activities you can participate in once you arrive to your destination, we recommend following some preventative steps described below.

• Know the time zone of your travel destination. A few days before your trip, start adjusting your sleeping schedule to more closely match the time zone of your destination. If you’re travelling eastward, which is an earlier time zone, try going to bed 1 hour earlier for several days before you leave. If you’re travelling westward, try going to bed 1 hour later each night. Make sure to adjust your food intake schedule, too.
• Reset your clocks. Change the time on your watch / clock to match the time at your destination once you board on your plane. This will help you to stick to the local schedule.
• Get a good night’s sleep before the trip. Being well rested can help your body cope with stressors during the flight, as well as jet lag.
• Avoid coffee consumption. Caffeinated beverages, such as coffee or soft drinks, will interfere with your ability to sleep and increase the time needed to recover from jet lag.
• Prepare your immune system in advance. Take vitamins (ex: B6, C, D, E) and antioxidants as recommended by your health care provider, maintain a nutrient-rich diet and healthy lifestyle to boost your immune system prior to the trip. This makes your body more resistant against the viruses and bacteria that can be flying around an airplane cabin.

On the plane

• Stay active. Walk along the aisle to keep the blood flowing in your lower body to prevent venous thrombosis. Compression socks can also be a good addition to your carry-on luggage.
• Drink water. Opt out of caffeinated beverages on the plane and drink more water to keep your body hydrated.
• Bring healthy snacks. Many airline companies allow you to bring food on board if you follow the regulations. Packaged nuts, sliced fruits and vegetables, cheese cubes, and granola bars are examples of foods that are permitted on a plane. Having sliced ginger or supplements controlling nausea can also help if you tend to experience motion sickness.
• Pack hand sanitizer / wet wipes. A confined environment with very dry air is a perfect habitat for pathogens. Cleaning your hands and the space around you (ex: arm rests, media screen, tray table, etc.) reduces your exposure to the bacteria and viruses around you. In addition, make sure to sanitize your hands after washing them in the bathroom of a plane because water on planes may not be safe.
• Bring a travel pillow. Using a travel pillow can help your neck by providing comfort and support.
• Sleeping pills. Although sleeping pills can help you fall asleep, they may delay your jet lag recovery time. Sleeping pills can also increase the risk of deep venous thrombosis. Make sure to check with your health care provider first to see if you can take sleep medication, and during your flight, make sure to listen to the safety instructions provided by flight attendants before taking them.

Upon arrival

• Rest up. Listen to your body. If you feel tired, rest up after the plane ride. However, avoid going to sleep if it’s still a daytime as much as possible, as exposure to daylight can help adapt your internal clock to your new schedule.
• Enjoy your vacation. Fill your day with enjoyable activities. Explore new destinations, have a cheat meal if you are craving for certain foods (but be conscious about the portion size). Relax your mind and soul, and refuel your energy!

Get the most of your vacation by following these simple tips that can help you prepare for a trip! Let us know below where your next travel destination is.

Alia Arslanova – Client Care Manager/Cardio Trainer

Alia has been doing sports since childhood: rhythmic gymnastics, tennis, synchronized swimming, and currently does Police Judo. Being constantly active, learning about human anatomy and kinetics makes her happy so choosing Kinesiology as her academic and career goal is a perfect match!

The post How to Stay Healthy and Stress-Free on Your Next Flight first appeared on Le Physique | Vancouver Personal Training.

The Importance of Training Plans

Finding a training plan that works with your schedule, preferences, and skill level is important as it can impact your engagement with, and ability to follow, day-to-day workouts. They are especially beneficial because they provide different types and intensities of training each week, and can help lower the risk of over training and injury.

Consistency is crucial when it comes to training for a half-marathon. Each time you run, your body is adapting to the gradual increase in distance and stress of running on your body. For example, your heart health and performance can be affected when you stop running or exercising for a few weeks. Therefore, maintaining your training – even a small amount – can offset these losses.

However, do not fret! Although it might take a bit of experimenting, training plans are versatile and can be adapted to what works for you and your body. I have provided links to a few training plans below that are categorized to fit the skill level and experience of the runner. However, I recommend giving each one a read so you can determine where you are most comfortable to start.

Training Plans for Beginners

Couch to 5k Running Program

• This program is a great place to begin if individuals do not have any experience running longer distances. It is 9 weeks in length and trains individuals to run 5km or 30 minutes without stopping.

Run/Walk Training Schedule

• This 12-week program is designed for individuals who plan on running and walking the half-marathon. Training is geared to prepare you for alternate intervals of running and walking during the race.

Beginner Runner Training Schedule

• This is a basic 12-week program designed for individuals who plan on running the entire half-marathon. It is recommended that individuals have at least 2 months of running experience, and can run approximately 12km in total per week.

Lululemon Seawheeze Training Guide

• When I was training for my first half-marathon (which was the Seawheeze!), I followed Lululemon’s 14-week training guide. What I preferred most about this training plan was that it emphasized running for time versus running for distance in the first few weeks of training. Running for time (e.g. running for 20 minutes) meant that I could focus on my endurance and lasting the entire run rather than achieving a goal distance. For me, seeing a number (e.g. running 10km) made me nervous, especially since I had never run such a long distance before!

Training Plans for Intermediate Runners

If you have already ran a half-marathon before, and you have the goal of beating your previous time, this 12-week training guide may be right for you. Runners should be running 30 to 60 minutes a day, 4 to 5 days a week before starting this plan

A tool that can help set a realistic and achievable running time goal is a race time predictor. It allows you to input previous race times of varying running distances, and shows the approximate time it takes to complete your goal distance.

Training Plans for Advanced Runners

Already a seasoned runner? If you are trying to set and run a new personal record, this 12-week training guide may be right for you. Runners should be running approximately 5 days per week, and be comfortable running 12km or more during one session before starting this plan.

What to Eat Before and After a Run

You have chosen a training plan that works with your schedule, preferences, and skill level. Another factor to consider is your nutrition before and after your training.

Before a Run

Timing when you eat before your run is just as important as the types of foods you decide to consume. This differs from person to person, as some individuals can start running 15-20 minutes after they eat, whereas others might take 1-2 hours before they feel comfortable enough to run. Individuals will have to experiment and find out what time increment works for them.

Experimenting and finding foods that sit well in your stomach are important as well, as it can provide knowledge into what foods you should or should not eat before your race day. In general, you should avoid foods that are fatty or high in fiber – these take longer to digest. Instead, foods that have a good combination of carbohydrates and protein can help you feel more full.

The nutritional demand of your run is also an indicator of what foods you should consume before your workout. Depending on the intensity of your workout, your pace, and your effort expended, you may need to adjust the amount of food you eat. A calories burned running calculator can provide an indication of how many calories an individual should consume before their run.

After a Run

Sports dietitian Torey Armul suggests that best type of food to eat after a workout contains protein, since it is a nutrient that is crucial for muscle recovery and repair. In addition, it is also important to replenish glucose stores with carbohydrates, and stay hydrated to replenish fluid and electrolytes that are lost when sweating. Drinking the right fluids and having a post-workout meal that contains both carbohydrates and protein can make a difference in your performance and recovery.

Click here for examples of types of foods recommended by nutritionists and health coaches prior to and after your run. In addition, here are tips and tricks for how to hydrate before and after a run.

Training Alone versus With Others

According to Michelle Maidenberg, a psychotherapist working with athletes, a mixture of training alone and training with others can make you a more balanced runner.

Running alone can be a meditative experience. It is similar to hitting the mute button: individuals can concentrate and clear your mind, or zone out. This allows runners to strengthen their mental aspect of training. They can be more attentive of their form, breathing, pace, and notice when their body needs hydration or fuel.

An advantage of running with a partner or a group is accountability. Some days we might feel tired, stressed, or overwhelmed with work. However, if we know that someone is waiting for us, we will have more motivation to complete the run. This is a phenomenon known as social facilitation. For example, when you run with other people, you tend to put in more effort. Running with a partner or group can also expose individuals to different training methods and workouts. Vancouver has various running groups, such as The Running Room and MEC.

What Should I Do if I Get Injured?

Even if we follow our training plan, and avoid dangerous situations, unexpected injuries can still occur. Should you keep running if you are injured? Most running coaches say that it is better to get to the end of your training plan in a healthy state than to overwork your body and be in a state where you can’t run the actual race. If your injury prevents you from running without pain or discomfort, taking the time to rest and recover is just as beneficial.

Instead, you can change the type of workout you do. For example, if you are unable to run, try weight training or swimming (a low-impact activity that is easy on the joints). Avoid stopping physical activity completely during your recovery!

Outdoor Running Locations

If you are like me, running on a treadmill can feel stagnant. Of course, if weather conditions are unsuitable for running outside, having access to a treadmill can make your workouts more convenient, and help ensure that you remain consistent with your training plan. However, with spring weather finally approaching, here are some of my favourite locations to run when I need a change of scenery, fresh air, and sunshine:

1. Stanley Park Seawall (10km)
2. Iona Beach Regional Park (5km)
3. Burnaby Central Park Terry Fox Trail (5km)
4. Pacific Spirit Park (10km)
5. Trout Lake Loop (10km)
6. West Dyke Trail (6km)

Running Events in Vancouver

If you are a first-time half-marathon runner, and you have never participated in a running event before, it can seem overwhelming to jump into it without experience. In hopes to provide exposure for newer runners to a race environment, I have put together a list of running events around Vancouver that are shorter in distance. Individuals can also set these events as smaller goal distances and times they want to reach before their half-marathon.

1. Vancouver Sun Run: 10km
2. MEC Greater Vancouver Trail/Road Race: 5km, 9km, 10km, 15km
3. Big Easter Run: 1-3km, 5km, 10km
4. BMO Vancouver Marathon: 8km, Relay (5km, 12km, 13km)
5. Run Canada Day: 5km, 10km

Are you ready to conquer half-marathons like the BMO Vancouver Half-Marathon or Lululemon’s SeaWheeze Half-Marathon? Stay tuned for tips and tricks on what to prepare before race day.

May Guan – Client Care Manager/Cardio Trainer

May developed her passion for fitness from participating in multiple sports at a young age – eventually finding her love for both playing and coaching volleyball. She is also an avid hiker and distance runner, and is always in search of a new challenge. May believes in fostering a fun, inclusive, and supportive environment where people can achieve their health-related goals.

The post Ready to Run a Half-Marathon? – Part 2: Training Plans, Nutrition, and Running Events in Vancouver first appeared on Le Physique | Vancouver Personal Training.

Carpal Tunnel Syndrome (CTS) is caused by excessive pressure on the median nerve which runs on the palm side of the hand. The nerve passes through an area of the wrist called the carpal tunnel, which is a narrow passageway. When the carpal tunnel is inflamed, it is capable of compressing vessels and nerves passing through. The median nerve innervates the hand as well as the length of the arm, and causes stress to these areas when agitated or impinged.

Why is Carpal Tunnel Syndrome Bad for You?

CTS will limit activities of daily life and hinder participation in sports and leisure events such as cooking and doing house work. It is best to treat carpal tunnel early on at the onset of detection. Prolonging the time to receive treatment will only worsen the situation, and may lead to permanent nerve damage in the future. Numbness may cause loss of sensation in the fingertips, which has a direct correlation with weakness and may result in a loss of grip strength.

Risk Factors for Carpal Tunnel Syndrome

CTS is often caused by performing repetitive tasks such as typing, assembly work, or knitting work. The use of power tools that cause frequent exposure to vibrations also increases the risk of carpal tunnel. It is crucial to take adequate rest in between work to ease up consistent tension. Previous injury to the wrist or inflammation in the area can also lead to a greater possibility of getting CTS. In addition, females are more likely to experience carpal tunnel as opposed to men. This is due to the fact that women possess a smaller opening in the carpal tunnel, which can lead to a greater risk of compression in the vessels and nerves passing through. Click here to read more about risk factors for CTS.

Symptoms of Carpal Tunnel Syndrome

Symptoms of CTS typically do not occur instantly and rather over a duration of time. Once early signs (tingling, numbness in your hands and forearms) are detected, immediately limit movements causing stress to the area. Other symptoms include wrist pain, a burning sensation, and / or swelling. If you feel tingling, numbing or persistent soreness in your hand / forearm region, please consult your doctor or a medical professional to assess whether or not you may have CTS.

Methods to Prevent and Treat Carpal Tunnel Syndrome

Non-surgical Methods

If repeated motions are mandatory, try using alternative equipment such as a different sized keyboard or changing the height of your desk. If possible, try to avoid fully flexing or extending your wrist and maintain a neutral position (see photo above). If you are having trouble controlling this motion, a splint can be purchased to hold your wrist still and prevent further aggravation. A wrist splint can be beneficial while you sleep to prevent excess flexion and extension at the wrist joint. The primary objective is to keep your wrists straight and relaxed. For temporary relief, shaking out your hand for 5-10 seconds will suppress the pain.

Other helpful non-surgical treatments include icing the inflamed area 10-15 minutes at a time. This may reduce swelling and pain by reducing blood flow to the affected area. Additionally, non-steroidal anti-inflammatory drugs such as Advil can be taken to reduce inflammation to localized areas (such as the hands).

Surgical Treatments

Surgical methods to treat carpal tunnel is often used as a last resort. When non-surgical methods are not working or existing condition goes beyond repair, surgery is the only option. Carpal tunnel release can be performed to treat the injured area. More information can be found here.

Kevin Kwok – Studio Coordinator

Kevin enrolled in numerous sports program as a child, which exposed him to an active lifestyle early in life. He played ultimate frisbee competitively at the junior level while in high school. Kevin now focuses his training exclusively on dragon boating. He has been paddling for the past 3 years and hopes to make the Canadian National Team in 2019. He hopes he can motivate others to accomplish their short and long term fitness goals

The post Do You Have Carpal Tunnel Syndrome? first appeared on Le Physique | Vancouver Personal Training.

Health Factors to Consider Before Running

The feeling of completing a half-marathon can be both exhilarating and nerve wracking. However, it is important to ensure that your body is able to sustain the impact of long-distance running before you begin training.

Some health conditions can impact your eligibility to run a half-marathon. For example, if you have a current injury, cardiac condition, pulmonary or lung condition such as asthma, diabetes, or are pregnant, we recommend checking in with your physician to see if it is safe for you to start training (Valentine, 1982). In any case, if you are unsure whether or not you can run a marathon, it is always safer to seek medical advice.

If you don’t have any present health conditions, or have been cleared to run a half-marathon, then you are ready to take the next step towards the finish line! Below are some tips before you head out the door for a run.

Tip 1: Running Gear

We have heard the importance of finding the right shoes to match the occasion. Running is no different, as your shoes can be a determining factor in reducing running injuries and helping you run more comfortably. When running for long distances, you want to find running shoes that are durable and protective, without sacrificing support and breathability. However, because each individual can differ in terms of the shape of their foot, and their running mechanics, here is an additional link that may provide more details into how to find shoes that work best for your foot.

It is also important to wear breathable clothes that allow you to move. Find clothing made of materials that wick away moisture – this helps pull the sweat away from your body and dry faster. An example would be choosing polyester over cotton fabrics. In addition, I recommend wearing thinner layers that you can easily take off if the weather conditions vary. It may be cold when you begin to run, but warm up as you run for a longer period of time. For your bottoms, shorts or leggings are both versatile. However, if you experience chafing between the legs, which can occur for runners who wear shorts, try wearing longer running shorts. Here are some other solutions to treat and prevent chafing in different areas of your body.

Tip 2: Tracking Your Progress

When we are able to track our progress during training, it can give us a better idea of whether or not we need to make changes in our training plans. Extra information, such as the distance that you run and your running pace (i.e. the amount of time it takes to complete a certain distance), can help create goals that you can work towards leading up to the day of the event. For example, if I wanted to run my half-marathon with a pace of 6.5 minutes per 1 km, I can gradually adjust the speed I run during each training session and work towards that goal.

You might be wondering: that sounds useful, but what would provide that information for me? When I first started training for my half-marathon, I tried to find something that would track my progress, and be simple to use. Since I carried my cell phone with me during my runs, I thought that it would be convenient for me to use an app that I could download onto my phone. Through asking other runners and searching on the internet, I found one called Strava. It is used by runners and cyclists of all levels and abilities.

Here are some features which I found extremely helpful on Strava:

• Free to download on your mobile device
• Can create and save your own running routes
• Tracks the total distance of each run
• Tracks and informs you of your running pace while you run (e.g. how many minutes it takes to complete 1 km or mile)
• Does not require WiFi/cellular data to track your data while you run
• Automatically pauses and starts tracking when you stop or run
• Social platform: ability to follow other members in the community, interact, and view their progress
• Access to your weekly progress: distance ran, leader boards, etc.

Other apps that offer similar features include Nike+ Running and MapMyRun. You can read more about what these apps offer, but in general, they are great tools to use for training, as you have access to an abundance of information and a timeline of your progress.

Tip 3: Safety

When we run, we usually talk about how to reduce running injuries, and focus on the physiological aspects of training. While these points are extremely important, something that does not often get brought up when running is safety. If you are like me, I prefer running outside versus on a treadmill. This adds some environmental factors to consider when training.

1. First, I recommend varying your running routes. The apps that I mentioned above are great for this, as most of them allow you to easily find or create your own running routes. It is also good to challenge your body in terms of the distance, and the elevation in which you run.
2. Additionally, try to wear bright and / or reflective clothing. Running outside means that you will likely pass through traffic lights and crosswalks. If you can make yourself easily noticeable, it can decrease the chances of something bad happening on the road.
3. Listening to music when you run can provide an extra boost of motivation to keep on trekking. However, if you decide to run during the night, I recommend turning the volume down, or pausing the music completely. I also suggest running on bigger streets with more traffic. This will enable you to be more aware of your surroundings, and ensure that you are safe when running.

Ready to begin training? Stay tuned for more tips on training schedules and running events around Vancouver.

References:

Valentine, A. S. (1982). The middle-aged marathon runner. The College of Family Physicians of Canada, 28(1), 941-945.

May Guan – Client Care Manager/Cardio Trainer

May developed her passion for fitness from participating in multiple sports at a young age – eventually finding her love for both playing and coaching volleyball. She is also an avid hiker and distance runner, and is always in search of a new challenge. May believes in fostering a fun, inclusive, and supportive environment where people can achieve their health-related goals.

The post Ready to Run a Half-Marathon? – Part 1: What to Prepare Before Training first appeared on Le Physique | Vancouver Personal Training.

January 2nd is National Personal Trainer Awareness Day, and it cannot come at a better time! New year, new you, new habits, and new goals, right? For fitness goals, a personal trainer is the best tool to achieve results in a healthy, fun, and long-term way. Personal trainers are not just glorified rep-counters, they offer something unexpected to clients who are serious about achieving their goals.

A Holistic Approach

Personal training is not simply about lifting weights and putting them back down. A good personal trainer will also train your mind when thinking about why you have your goals, how you can achieve them, and the things  that are holding you back. Health is not simply physical, it also has mental and social components that could play into why one feels ‘out of shape’ to begin with, or what stops someone from giving their full effort. Moving past barriers, whether physical or mental, is what will show the greatest results.

Motivation

Let’s be honest: motivation is at an all-time high every January! Sadly, by the time February comes around, most goals are forgotten or given up on. Seeing a personal trainer can keep your motivation to achieve your resolutions in a number of ways. Firstly: with training comes a financial investment. By purchasing a month or a year worth of training in advance, you can use this opportunity to hold yourself accountable and show up every session. You know someone is waiting for you, otherwise, why pay money to sit on the couch? Some clients work with trainers to overcome the mental cost of “feeling guilty” and losing confidence in their abilities to stick to this new habit.

Next, by the time your motivation plateaus or hits a low, your trainer can recharge your battery by showing you how far you have come! Often we don’t see our own progress as it can be incremental on a daily basis, and it takes someone else to help you see your improvement. For some people, they have “moving goalposts syndrome” – if their initial goal was to do 5 pushups with good technique, March rolls around, they’ve lost motivation and can now do 15 pushups, but because they moved their goal to 25 reps, they still feel like failures on the inside because they “didn’t reach their goal.” This is where a trainer can show clients the results they have achieved in all areas from a day 1, objective standpoint.

Some people have an “all or none” perspective when it comes to health goals. At the start of the year, we can feel unstoppable and create our own spectacular 4 day a week ultimate workout plan. But then life comes at you and going to the gym 3 times a week becomes unsustainable – this is where many people quit, all that work put into the ultimate 4 day plan gets pitched. A trainer can help you with effective workouts at 2 sessions a week, or even 1 with some short and sweet mini home routines. Either way, you are still going- once a week for a year is still 52 more times that you went to the gym than you otherwise would have!

Finally, by making workouts fun, personal trainers make working out something to look forward to. Instead of dragging yourself to the gym and counting down the time until you can go home, personal training can help bring life and energy into workouts. By learning how to properly complete exercises, confidence in the gym goes up. A strong relationship with your trainer can be formed, and a session with them can help you relax after a long day of work or help you with a problem you’ve been struggling with.

Skills

Personal trainers are trained to help you bridge the gap between where you are now and where you want to be. Experienced and educated trainers like Kinesiologists have extensive knowledge, training, and education, to provide you with strategies and techniques that can help you to reach your goal faster, in a safe way. Watching a workout video on YouTube or Instagram can give you some solid information, but it won’t be able to tell you if your technique is spot on, without the assistance of a professional’s eye on your knee alignment from the back, especially as you fatigue. Will your downward dog look like the instructors? Maybe, maybe not. Or with a little back pain, will this hyperextension move be right for you? How should you change it or should you even do it at all? Working under the safety of a professional that can help you set up the appropriate weights or getting the right corrections will reduce the risk of injuries, which are very common for new gym-goers. A good instructional video has it’s limits.

We trainers are here to serve you, no matter what your goals are. Whether it’s a few training sessions to check up on your program or technique, or consistent and ongoing training, personal trainers are an invaluable resource for all of your health and fitness goals.

Mika Fogelman- Client Care Manager

Mika is passionate about helping others in any way she can. Having danced since she was five years old, she discovered excitement for fitness through teaching Zumba dance fitness classes, and loves to help others develop their confidence through exercise.

The post New Year’s Resolutions? How a Personal Trainer Can Help first appeared on Le Physique | Vancouver Personal Training.