5 Easy Ways to Find Time for Activity

January 13, 2016January 10, 2016Leave a comment

BeActive

In an ideal world we’d each have a full hour for physical activity every day. But even if you don’t have plenty of time, short rounds of exercise can add up over the course of your day. So, whether you’re at home or at the office, make the most of your time with these five ways to sneak activity in to your busy schedule.

1. Divide it up. Finding an extra 60 minutes a day of activity might seem tough. Consider breaking your workout into two 30-minute, or three 20-minute segments at times that are convenient to you. Moving first thing in the morning before your shower, and then again at lunch, or finishing your day with a workout while making dinner will leave you with a raised heart rate and feeling of accomplishment.

2. Turn your Commute into a Workout. Try walking, running, or riding your bike to the office a few days a week. You’ll save money on gas, possibly save time from public transit or congested driving, and start your day with a clear head. Live too far for an active commute? Try getting off the bus or train a few stops earlier, or park your car farther away.

3. Take the Stairs. This is an easy option depending on your physical activity level and workplace attire. For added fun, consider counting the number of steps you can do in a minute, or for an extra glute workout, when you can do it safely, take two steps at once. For those working in high towers, why not take the elevator part way and walk the rest!

4. Talk and Walk. Need to take a few minutes to catch up with a colleague at the office? Why not do it with a walking meeting. Commit yourself to two or three 10 minute touch base conversations where you can brainstorm a project, follow-up and plan next steps, or bring your phone along and chat it up while on the move. A great way to get fresh air while getting down to business.

5. Take a Class. Consider gathering a few colleagues and hold each other accountable to a noon hour sweat session. If you don’t have enough time to take a full class, consider getting on a machine or using free weights for 30 minutes is a great way to break up the day and sneak in “Me time”. And as a bonus, depending on your intensity, you might even be able to return to work sweat-free.

How do you sneak in some extra physical activity during your day? Share it in the comments!

February Fit From Home Challenge: Tea Towel Tune Up

February 19, 2014February 19, 2014Leave a comment

This month the focus is on legs, core, cardio, and of course a whole lot of fun with my “Tea Towel Tune Up”. All you need is a slippery floor and two tea towels (or wash clothes, paper plates, or even fuzzy socks).

Try to complete two to three sessions a week sneaking in the five move sequence whenever you can for a total of three times a day (that’s only 15min!). Keep the pace fast and the effort hard.

Program:

Total Reps: Perform as many reps as you can of each move in one minute each, moving from one exercise to the next without stopping. Rest one minute, then repeat the sequence two more times. Consider keeping track of your total rep count and try to beat your total next time. Be sure to keep safety in mind even when focusing on time.

Exercises:

1. Lunge

Stand tall with feet hip-width apart, and a tea towel under your right foot. Slide your right foot backwards and slowly lower your body until your front knee is bent at least 90 degrees.

Pause, then slide yourself to the starting position as quickly as you can. Complete for 30 seconds with your left foot forward, then do the same duration of time with your right foot in front.

2. Skater Lunge

Stand tall with feet hip-width apart, and a tea towel under your right foot. Slide your right foot sideways and slowly lower your body into a squat until your left knee is bent to at least 90 degrees.Be sure to keep your body weight over your left leg.

Pause, then slide yourself to the starting position as quickly as you can. Complete for 30 seconds with your left foot grounded, then do the same duration of time with your right foot grounded.

3.Hamstring Slide

Lie face-up on the floor with your knees bent and each of your feet on their own tea towel. Raise your hips so your body forms a straight line from your shoulders to your knees. Slide both feet away from the body extending as far as possible without dropping your hips.

Pause, then slide yourself to the starting position as quickly as you can. Complete for 60 seconds.

4. Mountain Climbers

Starting on all fours place your hands on the floor slightly wider than and in line with your shoulders. Both feet are positioned on their own tea towel extended straight behind the body (in high plank). As quickly as possible alternate sliding your knees towards your chest. Complete for 60 seconds moving as quickly as possible.

5. Tuck

Starting on all fours place your hands on the floor slightly wider than and in line with your shoulders. Both feet are positioned on their own tea towel extended straight behind the body (in high plank). Engage your core and slide both knees in towards your chest keeping your seat in line with your shoulders.

Pause, then slide yourself out to the starting position. Complete for 60 seconds.

Bump It Up! Consider adding a push-up when your body is extended in the starting (high plank) position.

How do you keep fitness fun? Share it in the comments and let’s inspire each other!

Watch this sequence in action on my monthly segment on CHCH Morning Live! Click HERE!

Studio Review: Fitwall Leaside

October 9, 2013November 4, 2016Leave a comment

On Wednesday, with some of my fit friends in tow, I headed to Fitwall Leaside, a new fitness studio which utilizes the Fitwall’s Vertical Training System to focus on increasing muscular strength, coordination, balance, and core stability. The Fitwall was designed to incorporate as many muscles in single movements as possible and does so by moving exercises from the horizontal plane to the vertical plane. Think squats and mountain climbers while rock climbing!

The Studio

Located a few blocks South of Eglinton on Bayview, Fitwall is on the second floor in the heart of Bayview village. You’ll find plenty of street parking available, both for pay at the meters or for free throughout the residential community. Fitwall is a 2,000 square foot studio with shared washrooms with a spa on the same floor, no showers or change rooms, but plenty of bag storage in a visible area of the studio. 10 Fitwall units are spaced with plenty of room to move around the studio. Each unit also contains a TV which can be connected with your heart rate monitor to monitor your exertion rate throughout the 30 minute class. Towels were also provided during and after class.

My Experience

I wasn’t sure what to expect with this class. I had heard of Fitwall through social media but didn’t really know what we would be doing or exactly how we would be using the wall. To be honest, if you’re interested, the best way is to check it out for yourself (See bottom of my post for an awesome Fitwall deal). We were sweaty and the next day we were all sore.

The 30 minute class is spent performing 30 second intervals of different strength and cardio activities using the Fitwall and its various attachments including a push up bar and resistance tubing attached to your ankles. The instructors model the moves in between and Jenn and Jon were great at clarifying and providing safety cues as required. For a few days after my lats were feeling very sore and it is safe to say the muscles in my back and arms got a workout that they hadn’t had in a while as a result of the vertical direction of training.

The experience of vertical training was definitely new to me and I, like most newbies, found myself holding a continuous “death grip” on the wall. I have been rock climbing once, so the action of gripping the wall led my hands and forearms to be quite sore as the class progressed. Like many new experiences, I don’t doubt that after a few classes, as strength is built in my arms, and I have a better understanding of how the movements are performed that this feeling will go away – similar to a sore butt during a spin class – eventually as your body adjusts parts of the class get easier.

The Cost

The cost for each class is not easy to find on their website. They sell class packages versus single drop in class options which is an interesting idea. As a fitness professional I like it because in order to notice a change you need to be at it more consistently than a drop in. However I also wonder how many people are turned away by this commitment. Monthly packages start at $100, under $20 a session and although they are sold “monthly” can be carried over If not used.

Conclusion

I had a fun time trying out this new workout. We all experienced a serious sweaty cardio effect from the strength training and intervals and we were all feeling it the next day, especially in our arms and back. If you are looking for something new to not only challenge your strength but coordination and balance, I definitely suggest you grab a monthly package and hit the Fitwall!