Tag Archive for workout

| March 12, 2013
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Play On: Refresh Your Workout

Source: http://www.flickr.com/photos/666_is_money/

Fresh Playlists to Keep You Moving!

By Jessica Herrington

I am continually on the lookout for new, pulse-pounding songs to add to my iPod to push me through those sweaty, endurance-testing workouts. Remember: music is an awesome motivational tool.

I previously created two stimulating playlists for you here. For those of you looking to update your workout playlist, I have composed another two, based on genre preferences, to keep you going. Use these songs to beat boredom and refresh your current playlist.

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Category: Lifestyle | Tags: , , ,
| December 22, 2012
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Stay in the Groove!

Playlists to Keep Your Legs Moving

By Jessica Herrington

Whether you’re a seasoned runner or an eager beginner, you might need a little boost here and there when it comes to giving it your all in a run. Winter is a time I find it especially hard to get moving. Thankfully, music can be a powerful motivator and performance enhancer; the right tune can be just what I need to push myself hard for those last 60 seconds. I’ve included two playlists—one for those who are partial to pop, dance, or hip-hop (provided by fellow runner Stephanie Chow), and one for those (like me) who like metal, rock and alternative. These are our go-to songs for a powerful run.

Source: http://www.flickr.com/photos/666_is_money/

Photo by 666 is Money

The ordering of songs is crucial. I put those with a slightly slower tempo at the beginning for warm-up, those that are faster make up the bulk of the list for higher-intensity running, and I again put a couple of slower ones at the end to cool down. Use one of these playlists to get your blood pumping and kick your run into high gear.

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Category: Health & Wellness | Tags: , , , , , , ,
| March 12, 2012
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Swimming The Extra Mile

Woman in pool

Hitting the pool for a new kind of workout

by Sabrina Medora

When you think of swimming, you usually associate the activity with summertime, beach balls, tanning, and the occasional fear of chlorine-damaged hair. How many people consider it during the fall and winter as a great workout and a de-stressor? Here’s why you should:

Workout for the whole body

What other exercise improves stamina, tones muscles, increases cardiovascular endurance, strengthens abs, and helps with flexibility and posture?  Swimming does all of those with just a few daily, dedicated laps around a pool.

Stress-buster

If you’ve had a rough day at work, there’s nothing like propelling your arms through the water and free-style swimminging furiously. You can swim fast or slow, but either movement will help relax you. Swimming helps you clear the mind as focus remains on rhythmic movement, which is meditative. Water is a calming element and it keeps noise and distraction at bay.

Low-impact activity

When running, jumping rope, or even doing Pilates, the body is constantly jostling and pounding. While the muscles are exercising, the joints are hurting. Exercising in water provides buoyancy while being low-impact, allowing you to tone your muscles without damaging your joints. Fun fact: this is also why swimming is considered ideal for people suffering with osteoporosis!

Resistance Training

While swimming, the arms and legs must work against the water, pushing forward no matter how gently. This helps to tone muscles and build endurance simultaneously. This resistance also prevents sudden, jerky movements that often result in injury while exercising on land.

Breathe Right

Building up a good cardiovascular endurance is essential. It provides more energy, stronger lungs, and higher tolerance for physical activity. A strong heart helps to lower blood pressure, cholesterol, and helps you feel healthier and younger. Swimming conditions the lungs and heart and improves their functioning in a safer manner than any other exercise.

Calorie Buster

Swimming may not burn as many calories in one exercise as running, but it is better for health and weight-loss in the long run. As endurance grows, the ability to swim faster and longer builds as well and more calories are burned. Combine this with the muscle power your arms, legs, and glutes gain from resistance training in the water and your body will look leaner and healthier. In addition, you can swim everyday with minimal risk of injury, while running or biking daily can do damage to the body.

Have fun!

Most exercises can become monotonous after awhile. Listening to music while exercising doesn’t necessarily distract the mind, but often lets it wander to other stressful thoughts about the day. Swimming has a calmer, healthier effect but it’s also fun! Everybody loves being a water-baby!

So the next time you consider shelling out the big bucks for a yoga pass or braving the inclement weather for a run, try a pool instead!

 

This article was contributed by the Wellness Section of On Top (www.ontopmag.wordpress.com)

Category: Health & Wellness | Tags: , , , , , , , , ,
| 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 22, 2012
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Head Out to Workout

Debbie Schiel, Luxembourg, 2006.

Learn to enjoy the cold winter weather by trying some new outdoor activities that will boost your heart rate and your happiness.

by Amy Postma

When winter hits, the snow and cold weather can be depressing and uninspiring. There are, however, still many ways to enjoy the outdoors and have fun with your fitness. Winter is a great chance to change up your fitness routine and keep you interested in your exercise program. Depending on what muscles you want to target and what sort of workout you are aiming for, Janet Hughes, certified personal trainer, suggests trading your indoor workouts for outdoor options, such as ice climbing, snowshoeing, cross-country skiing, or hockey. These workout substitutions can help create a natural cross-training program as well as “changing the demand on the body and eliminating the potential for repetitive use injuries,” Hughes explains.

photo by Debbie Schiel, Luxembourg, 2006.

If you are looking for options close to home to fill in time between visits to the gym, you can make use of your neighbourhood by heading to a local park. Go for a refreshing winter hike on the Lower Don Recreation Trail, or head to Withrow Park with your children, nieces, nephews, or young neighbours for some snow activities. Not only will it be fun to relive your childhood, you will get an unbelievable workout climbing the tobogganing hill, rolling giant snowballs, or hauling kids on sleds across the snow. For skating options, Withrow Park and Riverdale Park both have outdoor rinks open to the public for ice-skating or pickup hockey. If you are looking for an intense cardio workout, you can use a neighbourhood park to create your own winter boot camp routine. Create a circuit by weaving in and out of stationary swings and doing chin ups on the monkey bars. You can combine this with skipping rope, jumping jacks, or climbing up the jungle gym. If you are limited on free time or really want to stay close to home, even the mundane act of shovelling snow can be seen as an opportunity to burn calories instead of a dreaded chore.

In the wintertime, safety when exercising outdoors is of the utmost importance in order to get the most out of your workout without doing damage to your body. With ice, slush, and snow, the options of hurting yourself by slipping, falling, or freezing through wet socks are endless. Hughes offers the following tips to ensure you maximize both your workout and safety:

  • Stay hydrated with fluids that are at least room temperature
  • Be aware of all safety precautions for the activity in which you will be participating
  • Save stretching for after your workout when your muscles have been warmed up
  • Dress in reflective clothing, as it gets dark very early in the winter
  • Dress in layers so that you can alter your clothing to help keep you warm but not sweating throughout your activity. Sweat can be dangerous as it can decrease your clothing’s insulation quality and will cool your body once it has evaporated
  • Have a snack handy when exercising outdoors — it takes a lot of energy to stay warm and you may find yourself in need of some extra energy sooner than normal
  • Above all, use common sense
Category: Health & Wellness | Tags: , , , , , , , , , ,
| February 1, 2012
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Work(out) from Home

Weight training with the P90X DVDs

Tired of trudging off to the gym but don’t want fill your home with workout equipment? If you are bored of your current workout, or lack thereof, consider the following at-home fitness options

by Amy Postma

Being an active person who loves physical activity but loathes the monotony of the gym, I have compiled a comparison of what to expect from a small selection of at-home workout options. In determining what you may enjoy or benefit from, keep in mind that your workout preferences may depend on your personal level of fitness, your own focus and motivation, and how hard you are willing to push yourself.

Beachbody

Beachbody DVDs include the popular P90X series and the newer Insanity DVD set. Both come as a complete fitness plan with multiple DVD videos targeting different areas of the body, ranging from stretching, to cardio, to strength training. Each program has a suggested duration and includes a full nutrition guideline to maximize your results as well as trainer support via their online community. These programs are for people with at least an intermediate level of fitness or who are serious and determined to get in shape quickly.

Best for those who: want a full fitness and nutrition plan and love pushing themselves at a high intensity.

Not for you if: you have little experience with exercises that require more strength and coordination.

Level of fitness: Intermediate to Advanced

Cost: 3 payments of $39.95

Weight training with the P90X DVDs

Wii Fit

Wii Fit is one of many video games that cater to full-body engagement. After creating a profile and measuring your current weight, body mass index, posture, and balance, the game determines a fitness target to aim for in a specific amount of days, such as losing 2 lbs in 2 weeks. It measures your calories burned and time spent playing short games from 4 categories: balance, aerobics, strength training, and yoga. The games are relatively low impact, a lot of fun, and are great for people just easing into working out.

Best for those who: need to be actively engaged and lack some personal motivation.

Not for you if: you desire high intensity and dramatic, quick results.

Level of fitness: Beginner +

Cost: Console plus game is approximately $250

 

Getting my blood pumping with a Wii Fit boxing game

Youtube

You can get creative and make your own workout with the help of YouTube. There is a whole wide web of fitness videos available for you to create your personalized workout. It requires, however, some research into reputable videos as well as discipline and personal accountability.

Best for those who: would rather not spend money on DVDs, trainers, or classes, enjoy variety and flexibility, or have taken a specific class in the past and want to continue at their own convenience.

Not for you if: you would benefit more from a predetermined workout plan or class.

Level of fitness: Beginner to Advanced, depending on video choices.

Cost: Free

All of these workouts include a disclaimer to check with a physician before attempting them— except, of course, YouTube— but the same will apply when you begin any fitness program.

Category: Health & Wellness | Tags: , , , , , ,
| January 25, 2012
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Yoga: Why Not Just Try It?

Photo source: Aaron Neifer, Alberta, 2006 (sxc.hu)

An overview of Passport to Prana, a yoga initiative that allows you flexible access to a variety of yoga studios in your city

by Amy Postma

If you are looking to try yoga for the first time, hoping to brush up on your technique for your at-home workout, or looking for flexibility without making commitments, consider getting a Passport to Prana (PTP). This pass, available for specific cities (including Toronto), entitles the holder to one yoga class at any participating studio, allowing the chance to explore different kinds of yoga settings and styles. You may already be a member at a particular studio, but it does not mean you cannot purchase the pass and explore other options as well.

Photo source: Aaron Neifer, Alberta, 2006 (sxc.hu)

East York is home to two studios that accept the PTP pass: The Yoga Sanctuary and Moksha Yoga, both located on Danforth Avenue. In particular, The Yoga Sanctuary welcomes passport holders eagerly, seeing its value to yoga enthusiasts for development in their yoga practice with studio and class flexibility. Since the program’s inception early this year, The Yoga Sanctuary has had close to 600 passport users taking advantage of its benefits at their four locations. Rachel Gorman, manager of the Danforth location, explains it is a great way for a new student to try out a studio without breaking the bank. “I think that it can sometimes feel daunting to check out new studio spaces or search for them on the web, but PTP makes that all very accessible and welcoming,” she says. The pass has brought many new faces to The Yoga Sanctuary while also benefiting some of their regular students, who have taken advantage of trying out new studios and yoga styles.

Some studios have the pass available for purchase on-location for $30, otherwise you can go directly to PTP’s website to purchase the pass online for the same price−plus shipping fees and have it delivered to your home. While the pass is restrictive—it can only be used once a year per studio in Toronto—you may hold passes for other participating cities. In addition, each year you may purchase a new pass, whether you have had one before or not.

For more information on the pass itself, visit: passporttoprana.com

For more information on The Yoga Sanctuary, contact: info@theyogasanctuary.com

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!

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