Tag Archive for Fitness

| March 21, 2013
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Run For It

Safety Tips for Jogging Alone

By Jessica Herrington

Spring is (hopefully) coming soon and with summer not too far behind comes the time when many people start taking to the outdoors for their training. While outdoor exercise certainly has its perks—fresh air, warm sun, the peacefulness of nature, to name a few—danger can lurk around the corner if you don’t take some precautions. This is especially true if you’re inclined to run alone. It’s refreshing to clear your head and tune out the world, but unfortunately this can put you at risk. Accidents happen and there’s dangerous people out there. Below is a list of tips to follow that will help ensure a safer run. And a safer run means more peace of mind, which is partly the reason for running in the first place!

1. Always Tell Someone Where You Are

Before you head out, let someone know where you’ll be running, and how long you expect to be. If something goes wrong, they’ll know where to find you.

2. Run With A Dog

One alternative to running alone is to run with a dog. If you don’t have one, borrow one. Not only does having a dog with you make you a less attractive target, but they can also sense danger before we can. However, this only applies if the dog is bigger than a football. Otherwise, you might as well have a small child with you.

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Category: Health & Wellness | Tags: , , ,
| March 28, 2012
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Dive on in!

Why swimming is the best exercise for anyone and everyone

by Christie Belfiore

Swimming is a form of aerobic exercise that is stimulating, refreshing, and suitable for anyone. Whether you are trying to lose weight, be active, or just want something to do, swimming provides a perfect workout and leaves behind the stress and agony of sore muscles and bodily strains and pains. Not only that, but the Danforth area can provide the pool for you, such as the Main Square Community Recreational Centre (Danforth and Main), so grab your bathing suit and goggles and take a dip. Swimming can be anyone’s key to implementing a healthy lifestyle this season.

Physical Benefits

Besides the fact that swimming increases muscle tone and works to strengthen the body, it also stretches every limb to their greatest lengths, thus loosening any tight muscles and ligaments while increasing flexibility. Through the four most common strokes, including front crawl, back crawl, breaststroke, and elementary backstroke, swimmers endure a broad range of motion as they work every muscle simultaneously. Although it may not feel as though this is occurring because water is twelve times denser than air, it is one of the great things about swimming, This means that activities such as running or skipping don’t require as much force because air doesn’t provide as much resistance as water does. Another great benefit of swimming is that it makes the heart stronger without straining it, therefore allowing for better blood flow and, in turn, a healthier individual.

photo by PLRANG images for design, January 2009.

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| February 27, 2012
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Relight Your Fire

Relight Your Fire

5 tips for reigniting your fitness passion

by Lindsay Ulrich

For many, fitness can follow a boom-and-bust pattern.  Many people can be deep in an intense fitness regime for multiple months, only to find themselves and worn out and too tired with the responsibilities of everyday life, the next.  Since the only thing more difficult than starting a fitness schedule is re-starting one, here are some tips for any wayfaring workout devotees who are trying to find their way back home.

1. Start small

When you think about returning to your regime, chances are you’re thinking that to exercise again you’ll have to start with where you left off. Whether this deters you from working out, or tempts you to want to return full-blown into the routine you were once used to, you should slow down and reconsider.  Remember that it’s been a while, and you’ll probably have to start building up your strength and endurance back to where it was.  You don’t want to burn yourself out. This takes time and patience and if you rush into it, you may be setting yourself up for disaster.

2. Try Something Different

A common reason that people stop exercising is simple boredom.  Routines can get lacklustre fast, so try to switch it up.  Most gyms and classes have a one-free-trial policy, so look online for lessons or classes near you and drop in for yoga, pilates, dancing lessons, karate, or capoeira.

3. Focus on Today

Regret can be a workout crusher and motivation destroyer!  Try not to feel guilty about lost workouts of your past and focus on what’s within your power now.  Keep your focus on the fact that you’re getting physical activity in your life again, instead of on the gap between where you are now and where you used to be. Think forward and focus on your future workouts.

4. Get Motivated

Getting mentally pumped before a run or workout is important.  Luckily with YouTube, it’s also really easy to check out videos of your favourite fitness icons.  If you focus on fitness-specific videos, it can also be a great way to learn new exercises, or incorporate new exercises into your routine that cater to any specific needs you might have.

Some YouTube recommendations:

BodyRock TV http://www.youtube.com/user/charliejames1975

Yoga with Esther Ekhart http://www.youtube.com/user/yogatic

DietHealth http://www.youtube.com/user/diethealth

Pilates Anytime http://www.youtube.com/user/PilatesAnytime?feature=pvchclk

5. Start

The hardest part of working out is putting one foot in front of the other and getting out the door. Luckily though, that’s all you have to do to get started. Put your shoes on and start walking – momentum will carry you from there!

Category: Health & Wellness | Tags: , , , , , , , ,
| February 15, 2012
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Flexible Fitness

California, 2005

In the Danforth area, it is only a short walk or jog away to the nearest facility to get your fitness fix.

by Amy Postma

The Danforth is lined with a variety of different gyms, studios, and spas, and the opportunities to get creative with your workout are endless. From Latin dance inspired fitness classes to full service gyms, East York offers it all. Read on for a selection of what is available as well as what deals to look out for:

photo by Simon Cataudo, 2003, from www.sxc.hu

Energizing and Fun:

• Felinity Inc: offers classes for women, focused on mind and body fitness. They include fun options like pole dancing, hula hooping, Zumba, and Fatblast. In addition, they offer girls night out parties as well as drop in classes.

• Hannan’s Belly Dance Studio: has ongoing enticing promotions as well as flexible payment options, such as drop in rates and free classes in exchange for volunteer time. And if you are a new student, your first class is free.

• Joy of Dance Centre: check out their monthly class specials, as low as $10. They offer a multitude of options including traditional Latin dance styles, belly dance, and Zumba.

High Intensity:

• Japan Martial Arts Centre: offers both kickboxing and karate classes for all levels with private classes available.

• Extreme Fitness: offers flexibility and variety with an extensive lineup of classes including step, spinning, yoga, and bootcamp. They offer a 7-day pass to test out the club before committing to a membership.

• Energia Athletics: take part in drop in classes in cross-training, running, yoga, kettlebell, and spinning. Try your first week of unlimited classes for only $20.

Photo by Ayeyah, California, 2005

Yoga:

• The Yoga Sanctuary: includes a diverse and broad range of classes and offers new students 10 days of unlimited yoga for $20.

• Moksha Yoga: specializes in hot yoga, and also offers new students 10 consecutive days of yoga for $20.

• Vital Breath Studio: offers classes in yoga and qigong, a meditative, calming exercise, for all levels, with private classes available.

Innovative:

• T-Zone Vibrations: provides an exercise technology that provides low-impact vibration muscle engagement. The machine is used for many health benefits, including toning, weight loss, and rehabilitation, with much less time commitment than traditional exercise.

• Elements of Fitness: Offers personal training and massage therapy as well as Power Plate Certified Training, which also works your muscles through vibration. Your first consultation is free.

For a full listing of health and fitness clubs and their addresses, check out the Danforth BIA fitness listings.

Category: Health & Wellness | Tags: , , , , , , , , , ,
| January 30, 2012
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Pumping Iron

Pumping Iron

The benefits of weight training are for everyone

by Lindsay Ulrich

*As with any new fitness regime, consult your doctor before starting.

When you hear “pumping iron” you might think Schwarzenegger-sized efforts, but weightlifting is an activity that anybody at any stage of fitness can participate in, and it’s a great way to improve your overall health. Here are some of the overall benefits to beginning a weight-training regime:

Injury Prevention

Many injuries are the result of weak muscles that aren’t able to properly support your body under strain. But by increasing your range of motions and weight tolerance, you will build up your tolerance for certain movements under weight, and will be less likely to get injured under unexpected strain.

Increased Bone Density

As we age, declining bone density becomes a concerning risk for our overall health. Post-menopausal women especially are at risk since they experience lowered estrogen which increases the possibility of osteoporosis. Since our osteoblasts (the bone cells that stimulate new bone growth) respond to bone stress, weight lifting is excellent for increasing bone density.

Endurance and Balance

Especially important for older adults, weight lifting improves co-ordination, increases muscle size, and strengthens joints which means better endurance for not only sports and strenuous physical activity, but also everyday activities.

Weight Loss and Management

Because muscle burns more calories than fat both at rest and while in action, weight training increases your metabolic rate, meaning you will end up burning more calories while you work out, and while you lounge. This is great for people who want to manage their current weight, but also a great additional boost for people who are trying to lose weight but are only focusing on calorie reduction and cardio.

Improved Sleep Patterns and Reduced Stress

Your mind will thank you! Like other forms of exercise, weight training helps to release positive feeling chemicals like endorphins and also reduces stress promoters, like cortisol. There are also studies that have linked physical activity with better capability to deal with stress, suggesting that the more iron we pump, the more our stress tolerance rises.

Remember, there are good and bad techniques when it comes to weight lifting, so if you’re just starting out it’s a good idea to consult a personal trainer or join a gym to get started out to reduce your chance of injury. You’ll want to try out a mixture of free and machine weights at first to see which you prefer.

Before you start strength training, consider how you’ll make it part of your daily routine. You’ll probably have to re-structure parts of your week to make room for scheduled training. If you do this, weight lifting will become an ingrained part of your lifestyle, and you’re more likely to stick with it.

Category: Health & Wellness | Tags: , , , , , , , , ,
| March 24, 2011
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5 Tips to Get in Your Best Shape this Summer

Picture by Velvettangerine, flickr (CC)

So you want to get into shape? Drop that spare tire? Tone those glutes? Here’s the good news: you can make it happen in time for that July wedding. If you’re new to fitness, it’s going to take dedication and hard work. But don’t fret: with a solid workout regimen and a healthy diet plan you can shed 1-2 pounds a week while improving your strength and balance.

Here’s how to get started:

1) Know your body.

Understand how your body moves, how flexible you are, and work around any areas that are sensitive due to past or recurring injury before you start down a new fitness path. Whether you get a professional fitness assessment or you’ve learned your limitations from past experience, knowing your body will help you set realistic fitness goals.

2) Try these 4 essential exercises.

Phil Ortwein, a certified personal trainer with Extreme Fitness, says that the body is designed to do certain movements such as lunges, squats, push-ups, and pull-ups.  The squat, for example, is key to toning your butt, legs, and thighs, because it targets the largest lower body muscles simultaneously. If you’re unfamiliar with any of these movements ask a trainer for help and make sure you learn proper technique to avoid injuries.

3) Don’t overlook strength training.

Think strength training is for muscle-bound meatheads only? Think again. Strength training not only complements a cardiovascular routine, it also accelerates weight loss. Exercises using weights can help speed up your metabolism by building stronger, denser muscle mass. This muscle mass requires more caloric intake, allowing you to burn calories more efficiently.

4) Cut the crap from your diet.

Avoid processed foods, white bread, pop, and foods that are high in sodium and trans fats —keeping these items in your diet will cancel out any progress you’ve made in the gym. Try to replace pre-packaged food with whole foods.  Sarah Dobec, a certified holistic nutritionist at The Big Carrot, recommends a diet that includes fresh fruit, vegetables, whole grain bread, nuts, and lean meats like chicken or fish.

5) Plan ahead.

To avoid a diet relapse, you need to be proactive. Packing your lunch the night before work will help you avoid the allure of potentially unhealthy take-out. If you’re going out with friends, eat something healthy ahead of time so you won’t be tempted by beer and chicken wings.

Getting fit is no picnic; it’s a lifestyle change that takes willpower. Ultimately, your results depend on you, and you alone. So stop making excuses. Get out there, get active, and enjoy this summer looking your best and feeling your healthiest!

Category: Past Issues | Tags: , , , , , ,
| January 13, 2011
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2 Fun Ways To Get In Shape This Year

Once the Christmas season ends, we inevitably find ourselves making New Year’s resolutions about our bodies. We spend our early mornings and evenings sweating it out at the gym, logging kilometers on that treadmill to nowhere.

But by February or March that gym membership begins to get a little dusty. Just like any endeavor you undertake, in order to be successful in a new exercise regime, you should love what you are doing. This season, we suggest stepping off that treadmill and trying something new right here in your neighbourhood.

Shake It Till you Break It

Belly dancing comes from ancient Egypt and is thought to be the oldest form of dancing.  At Danforth and Broadview is Hannan’s Belly Dancing Studio, which offers classes for participants of all ages and all abilities.

 

Belly Dancing Gala Performance

 

Belly dancing is a low impact exercise that anyone can participate in, but don’t think that means you won’t see results. “You can expect to see greater definition on your arms, legs, core, butt, and so much more, giving you the ultimate workout experience,” says Artistic Director Nada El Masriya.

She believes that belly dancing is a great way to get healthy. She says that one of the goals of belly dancing is to make participants feel comfortable in their own skin, that belly dancing is “for the mind, body and soul.”

And because belly dancing is ever-evolving and changing, it is a form of fitness you can do for life and not get bored.

For those of you wanting to shake it at Hannan’s Belly Dancing Studio, drop in classes are $23+GST, and sessions are available starting at $100 for 6 classes.

So if the mood strikes you, get out of those boring gym clothes, wrap yourself in a bright scarf and shake your way to a healthier body. And maybe hypnotize a few people along the way with your sultry moves.

Climb Your Way to Fit

 

The Toronto Rock Climbing Academy

 

Just north of Danforth Ave is The Toronto Climbing Academy. Open since 1993 and with a new facility having opened a year ago, The Toronto Climbing Academy offers 86 climbing stations with 120 different climbs and 4000 sq. ft. of bouldering climbs.

Co-owner Sacha Akalski says that rock climbing is a total workout for the body and the mind. “You have to be focused and ignore what is going on around you.  It is a workout for your arms and legs and the reaching helps with flexibility.”  Akalski likens rock climbing to a movement piece or dancing. It utilizes the strength in your legs as much as possible, but you don’t have to be a fitness guru to participate.

Akalski wants new participants to understand it is hard work but also a lot of fun. “You come with a partner or we match you up with one. With your partner there is trust and support and you challenge each other.”

For first time climbers, The Toronto Climbing Academy mandates an introduction course before you can climb on your own. For $37, a two-hour class teaches all the safety needed to climb in the gym with your partner.  When the class is over, you have free reign in the gym.  Once you’ve had an introduction class, it costs $16 to drop in and climb, with an extra small fee for shoes and equipment. Memberships are available for additional savings.

If you want something new and challenging, indoor rock climbing is a great option. So climb to the sky! Or at least until you hit the ceiling.

Category: Past Issues | Tags: , , , , , , , ,