There has been a lot of chatter in the fitness industry lately about the benefits of high intensity, short duration fitness sessions. Recently an article published by Gretchen Reynolds got a lot of attention. Her article (which was so well titled!) summarizes a research project that compared the health benefits of high intensity exercise to the health benefits of moderate intensity exercise.

The study was conducted out of McMaster University and included 19 men, 9 who participated in sprint interval training (10 minutes total work, 1 minute of all-out effort) and 10 who participated in a 45 minute stationary bike ride at moderate intensity. The results, if you’re a slight scientific exercise nerd like myself, were interesting and exciting. The conclusion of this study: both sprint interval training (a 10-minute workout) and moderate intensity training (a 45-minute workout) had the same health benefits, no matter the duration, after three months of training. [Read more…] about The Power of a 5-Minute Workout

Over the past few years I have trained quite a few people to become fitness leaders. I’m lucky enough to help train people to motivate and inspire others to move their bodies, to correct form, to protect and advocate for clients. I love the educational aspect of fitness and I truly adore watching new trainers find their voice and realize the power they have to change lives. It is a very cool process to be a part of.

There is one phrase, however, that a lot (and I mean a lot) of new trainers like to throw out to their clients. But before I get there please know that I know you’re using the words that might inspire you. You’re trying to help. I understand that, so don’t get all bagiggity when I tell you what not to say. I know you’re not trying to be hurtful. However… [Read more…] about The Four Words a Trainer Should Never Say

There are a lot of reasons dandelions makes me smile. I love that toddlers think they’re beautiful and insist on handing over bouquet after bouquet of these sunny weeds. I love that kids make wishes and blow seeds all over the place. I love that you can use them to write messages on the pavement. But this year, I love them because this year I get to RIP THEM OUT and get rid of them.  [Read more…] about My #1 Favorite Functional Fitness Workout

As a fitness trainer I hear a lot of excuses. Like, A LOT. And typically, I let them all slide off my back because 1) we’re human, we’re programmed to talk about how hard our lives are, and 2) if I didn’t I would spend my entire day managing and trying to fix excuses…and baby, there ain’t enough minutes in the day! [Read more…] about Our Garden of Excuses

I live and breathe fitness. At the core of my soul is a little 4-year-old girl doing jumping jacks wearing a leotard and leg warmers listening to Olivia Newton John’s “Let’s Get Physical.” It’s who I am and it’s absolutely my calling. My job is to motivate and inspire people to move their body. I truly love my job.

The (somewhat hard-to-swallow) reality is that my love for fitness is not shared by everyone. I know, it blows my mind too. In fact, more often than not, I find out from people that working out is a real chore and no matter what program they start, they don’t continue. I always feel a little sad when I hear this, but I think the problem may be that people aren’t finding the right program for them.

To help you on your journey to finding the fitness program that works for you, I’ve come up with five questions you should ask yourself before you start a new program or fitness regimen:

• Does the program help you achieve the goals you’ve set? This has to be the number one question you ask yourself about your potential new program. Shockingly, most times I stump people with question number one. Why? Because they haven’t actually set any goals. First, you need to set your fitness goals for 4 weeks, 8 weeks & 12 weeks from the start date of your new program. NOW assess whether the program you’re reviewing will help you get to where you want.

• Does the program fit into your life? Granted, when you start a program you may need to shift, reschedule and plan to accommodate the added time your new program will take away (or add to, as I like to this of it) from the minutes in your day. However, it cannot completely flip your schedule on its butt. We are creatures of habit, so let’s slowly integrate a new habit into your life, shall we? Is this program appropriate for your life and the demands your life has? How much can you shift to accommodate? How much are you willing to give up (for the greater good)? Can you make this fit or will it because just “too much”?

• Who are you accountable to? For some people, accountability to themselves is all they need. Kudos to you, you little solo warriors, kudos to you! Others need someone to check in with them daily, weekly, after each workout, etc. Find out what you need, what helps you stay accountable, what helps your stay on track and ensure that the program you’re looking at meets your accountability needs.

• How far out of your comfort zone does your new program take you? In order to progress, we need to make you uncomfortable. We need to push you and have you push yourself. We need you uncomfortable. It’s really the only way this whole fitness thing works. However, completely shifting the person you are and pushing you to do something that you’re utterly uncomfortable with is one of the ways I can almost guarantee we’ll lose you. Absolutely you should open your eyes to new programs. Absolutely these programs should push you and make you uncomfortable. But, a fitness program shouldn’t be something you’re terrified of doing. Some anxiety and nerves…yes, absolutely. Loss of sleep and a pit in your stomach? Perhaps something else.

• Will you have fun doing the program? Fitness is supposed to be fun. It’s supposed to feel good. Not necessarily while you’re actually participating, but after you’re done your workout you should look back and think “Yeah…that wasn’t fun”, but in your heart you truly did have a good time. If it’s not fun, if it’s a chore to get it done. It’s the wrong program. *One side-note – not every workout will be amazingly fun, so a one-off of your workout not being fun is fine – some days your body just doesn’t want to move!!*

Good luck to you as you embark on discovering what program you need to help you stay the course. Ask yourself these five questions as you go and you’ll be a little further up the ladder to full commitment. You got this. Commit to something that pushes you, challenges you but allows you to remain you and honours your time and energy.