Thursday, November 8, 2018

Fitness Tasks And Fitness Goals...

I’m sure we’ve all heard life is about the journey and not the destination and that the greatest part of the journey is the journey itself. I think sometimes we get a little caught up in the fast track to success and forget that getting to that success affords us astounding opportunities for learning and growth.
(My path to working as a personal trainer with Fit ‘N’ Well was certainly not straightforward, but I can sit back now and appreciate everything I experienced to get here!)

Look back to a time when you were able to successfully complete a certain goal. The best goal-setters continue to set and re-evaluate their goals because they know that life is about constant growth. The overall goal may or may not be to become The Best at something, but to continue to grow and enjoy experiences as a human being and to enjoy what you build out of your life.
Now, how do we directly relate this to fitness and living a healthy lifestyle?
Some people thrive on setting and achieving goals; others feel anxious just thinking about what they want their goals to be, never mind the follow-through required to achieve them. If you’re new to goal-setting, my suggestion would be to break up your larger goals into smaller, more attainable goals. While this advice certainly isn’t reinventing the wheel, it is important to keep reminding yourself of the smaller goals (and the bigger picture) throughout your journey.

The art of setting a task is, in my opinion, a little undervalued. I believe that small tasks are the foundation of goal setting, and they allow you to practice mindfulness while building self-efficacy. A task is something that you can complete, and I like to think of tasks in relatively small terms, such as Go outside, (for a walk) Put in a load of laundry, Empty the dishwasher, or Turn on your computer and open the blog entry that you’re working on. I’ll admit many of my days start with one simple task: Make a cup of coffee!
As someone who has a never-ending list of things that I want/need to do, I’m frequently overwhelmed by the sheer amount of stuff that I feel I should be doing. This sometimes results in spending more time stressing about the things I want/need to do than actually doing them.
If this sounds like you, give yourself a task for today that allows you to spend a little time working toward one of your goals. This could be a health-related goal where you want to be more active (hey, because I am a personal trainer after all!) or it could be something related to a goal in any area of your life. I think my “Task of the Day” will be to spend 30 minutes practicing my violin. Hmm… I might need another coffee first.

Thursday, November 1, 2018

Fit 'N' Well In-Home Personal Training

With today's busy schedules, it can be a challenge getting your regular work outs in. Some people drive to the gym, work out, then drive back home, shower, have breakfast and go to work. Most couldn't be bothered. It is just too much of a hassle, especially in the winter.

Many of our Fit 'N' Well clients love the convenience of waking up in the morning, having a small snack, then working out with their personal trainer for an hour. Then they shower, get dressed, have a little more breakfast and go to work.

The accountability and convenience of someone coming to your house in the morning before you go to work is very effective and probably the best way to be consistent.

Our evening clients prefer that we see them after they get home from work. The trick in working out after work is to go straight to the gym. It is very difficult for many people to motivate themselves to get off the couch and get to the gym after supper. Our personal training clients who work out in the evenings love the convenience of going home, having dinner, then having a good work out after supper.

We see people will each work out time preference. We see some before work, we see some on their lunch hour, we see some people at the gym after the work day is done before they go home and still others after supper at night in their homes. What ever your preference, your Fit 'N' Well trainer is there to accommodate to your preferred work out time.

Call Fit 'N' Well today to set up your free consultation.

Wednesday, October 31, 2018

Having some fun!

Oh, the joy of physical activity!
(It’s possible some people will read that statement and think, “Uh, what?”)
Have you ever heard, “If you love what you do, you’ll never work again a day in your life”? As a personal trainer, I wholeheartedly believe in this philosophy when it relates to physical activity! Loving (or at least looking forward to) an activity makes the likelihood of actually doing it much higher.

(At Fit ‘N’ Well, this is something that comes up all the time! Why spend time pursuing something you dislike when there’s a world of other activities you could be enjoying!)
It’s difficult to build a sustainable physical activity regimen if you don’t enjoy what you’re doing. On the flip side, it can be much easier to implement something into your lifestyle on a regular basis if you actively look forward to doing it. Sometimes there’s a bit of convincing involved where it can also be helpful to focus on the positive aspect of how physical activity makes you feel during and after.
Think of an activity you look forward to doing. What’s your idea of fun? What activities gave you a thrill as a little kid?
(I recently rediscovered riding the trails in the river valley on my mountain bike. ZOOM! So much fun! I forgot how much I love riding my bike, which is funny because I spent A LOT of time doing this as a kid!)
It may be a good idea, whether you’re relatively new to exercise or a regular at your favourite gym, to consider adding some fun activities to your regular roster. (Indoor rock climbing? Biking with your friends? Playing at the playground with your kids?) It’s never too late to try something new!
You may want to research the possibility of joining a recreation league (competitive/non-competitive) where you can get in some physical activity while having fun and meeting some new people with a similar mindset. Although I am a stout believer in the power of consistency in the gym, I’m also an advocate for having some fun while you’re being physically active!
While you may not be able to have fun during all your workout sessions, it is important to take something positive from each session. Give yourself a pat on the back for every improvement, for persevering through your workout, and even for showing up and being physically active! If you focus on the positive feelings generated through exercise, you will be building a positive association with being more active – making you more likely to live an active lifestyle!

Monday, October 29, 2018

What does it mean to be fit?

By Annissa Brodie, Personal Trainer at Fit 'N' Well.

As a personal trainer I often hear clients tell me that they want to be more fit. What does it even mean "to be more fit".

Look at any fitness magazine, blog, Instagram, you name it, and the ideal image of fitness seems to be an extremely toned, very low body fat, youthful image. There are all kinds of tips and tricks to lose the weight, ‘get ripped’, and get the abs for the perfect bathing suit body. It’s all about the physical attributes that we see. It’s supposed to be motivating but sometimes it does the opposite. There is a body positive movement that is slowly changing and challenging those ideals. So really, what is fitness?
This is how Professor R. Pate, in the department of exercise science, at the University of Carolina defines it:
physical fitness is a state characterized by (a) an ability to perform daily activities with vigor, and (b) demonstration of traits and capacities that are associated with low risk of premature development of the hypokinetic diseases (i.e., those associated with physical inactivity).”
Okay, so what does that mean for you personally? Well, depends on what you need to be or want to be doing with your days. Do you want to continue working a physical job, play with your children, participate in a sport, garden, walk up the stairs without fatigue, dance, or see the world…?
So, according to Professor Pate, the ability to accomplish our tasks with vigor means fitness can translate into something different for each of us. Not saying that you can choose to sit on the couch with vigor, remember there are two parts to the definition. An active lifestyle, healthy waistline, and weight will make a difference in reducing the likelihood of developing a myriad of diseases. This is now common knowledge. If you need more evidence, check out the Canadian Heart and Stroke Association.
Should you base your idea of fitness on the images you see out there? Absolutely not. Focus on your personal requirements. If exercise or physical activity has not been a part of your routine, ask yourself if continued mobility is important to you. Explore the city around you, enjoy the people who surround you. Do it with vigor.

Annissa can be contacted by visiting our Fit 'N' Well website 

Thursday, October 25, 2018

Commitment Part Two:

Commitment Continued…By Greg Harvey
Regan Dacey, one of our Fit ‘N’ Well personal trainers wrote the last blog about commitment. Commitment is a great topic for weight loss or any fitness journey.

In University you can skip classes, then borrow your friends notes, cram all weekend then ace the exam. It doesn’t work that way when it comes to your losing those inches and or pounds.

For lasting weight loss/inch loss results you need to be consistent and be committed to your health. That being said it can be extremely difficult to remain committed to your healthy eating and consistent exercise regime. Special occasions, holidays, sickness, stressed out, burned out, kids commitments and over-time hours at work are just a few things that can hinder the best of intentions.

Most everyone (including yours truly) at one point or another falls off the wagon. Your ongoing results will be determined in part by how fast you can get back on that wagon. The problem is that once people stop eating healthy or stop exercising, sometimes it is difficult to get back into those healthy routines again. Once you miss a work out or two or start eating out regularly, instead of preparing your vegetables, it is just too easy to continue with the bad habits.

That is one of the benefits of hiring a personal trainer. Whether that appointment is once a week or two to three times a week, that appointment helps you to right the ship, gets you back exercising and thinking about healthy food etc. Over the past 20 years, I have probably been told at least a couple hundred times by my clients that when they are exercising regularly, they crave healthier food make better snack and meal choices.

After missing a day or two of bad eating and or no exercise make it a priority to get your work out in. Whether it is with a friend or on a sports team or with your trainer, get that work out in and re-align your health priorities. This will help you feel good about your commitment to your health. Ensure there are a lot of fresh vegetables and healthy food options in your fridge and keep those results coming.

Monday, August 13, 2018


Commitment- By Regan Dacey

A serious challenge that I’ve struggled with in transitioning through different changes in my life has been commitment to my fitness journey. 
This seems strange, given that I have a diploma in Personal Training and work as a personal trainer with Fit ‘N’ Well, but I believe this is where many people struggling with their health and fitness also experience some difficulties. You’ve made a plan, implemented changes, are starting to see real results – then something changes. Perhaps your work or home life has become more stressful than usual. Perhaps you’ve suffered a setback, such as an injury or illness. Perhaps the initial motivation ad excitement for achieving your goals has died down a bit.
Once you’ve stepped off the wagon, it can be difficult to jump back on. A day or two can somehow become a week or two… or a month or two… or six months, nine months, a year. 
How are you feeling at this point? Disappointment? Guilt? Frustration?  
Let’s try looking at what commitment means. The definitions provided by Oxford Dictionaries online siteinclude being dedicated to a cause or an activity, which fits quite well within the scope of fitness, as well as an obligation that restricts freedom of action. Thinking of this, I would consider a commitment to fall under something you actually want to do or something you feel that you have to do
I’ve seen people succeed in the “have to do” category, but everyone should take a moment for reflection and consider how they best work to meet their goals. Personally, I’ve experienced far more success when I focus on wanting to do something rather than the feeling of obligation. It seems funny when sometimes the things I want to do morph into things I now feel I have to do, and suddenly I find myself lacking the commitment to work towards my goal. Remaining focused on the “why is this important?” and “why do I want to do this?” often helps in reinforcing the sensation that you’re actively choosing to work toward your goals.  
Here is an example: Washing dishes is not one of my favourite activities. For me, this definitely fits into the “have to do” category. I do, however, work hard to make sure they’re done and put away because as much as I hate doing dishes, I hate a messy kitchen even more! I WANT a clean and orderly space to prepare meals, so focusing on the desire to have a clean kitchen allows me to overcome the negative feelings I have when standing at the kitchen sink. 
This self-reflection can be an incredibly important part of your fitness journey. Exercise may not be your first choice regarding what you want to do, (like perhaps watching some TV or playing on your tablet!) but if you focus on the larger picture – why you want to live an active lifestyle – it can be much easier to remain committed to your fitness goals.

Friday, February 12, 2010

Low Intensity or high intensity cardio. Which is better for weight loss?

Fit ‘N’ Well Fitness Tips:

Low intensity or high intensity cardio. Which is better for weight loss?
This is a very popular question. In the ‘80’s everyone worked out as hard as they could. If someone suggested that they exercise for 45 minutes of 4-5 times a week, they were doing 90 minutes, 7 days a week. Then people ended up with overuse injuries, were burnt out and were no longer interested in exercise. The media had to change the message to encourage people to exercise again, so the message changed to “work out at a slow intensity for a longer duration”. In the ‘90’s, people’s idea of exercise was to walk around the block with a garden hose in one hand and a low fat sandwich in the other. In 10 years we went from one extreme to the other. In regards to your cardio work out then, what really is the best advice?
We have two sources of energy stores. Fat stores and carbohydrate (muscle glycogen stores). Everyone burns energy at their own personal rate that they metabolize calories. For sake of argument though, let’s say that if the average person walked for one hour, they would burn approximately 100 calories. Due to the low intensity of the exercise, they may burn 60% from fat stores and 40% from carbohydrate stores. Great news right? That is 60 calories from fat stores and 40 calories from carbohydrate stores. Now that is just about all that the media told us, so in the 90’s people were strolling around and thinking they were making great gains in their work out routines. Here’s what they didn’t tell us…
Yes, it is true, that if we work out at a higher intensity, we will burn a lower percentage of calories from our fat stores. These are not precise numbers, but again, at an educated guess, if you work out at a high intensity, you may burn 60% of your calories from carbohydrate stores and only 40% from fat stores. What they didn’t tell us though is that when you run for an hour, you may burn up to 700 calories. In this case 40% (calories burned from fat stores) of 700 is 280 calories which is much more than the calories burned from fat stores from an hour long walk.

Of course not everyone can run for an hour, or run at all for that matter, but that is part of the fun. In every work out, to increase your fitness level and burn more calories, you should challenge yourself to work a little harder or a little longer than your previous work outs. Everyone can set that goal. Your alternative is to continue working out at a low intensity and just exercise a little longer each time. Remember though, that if you want to increase your fitness level and burn more calories and you decide to take this approach, you may want to pack a lunch…to prepare for your daily walk to the next city and back!

Change of intensity and change of duration is a really effective way of creating a cardio routine that stimulates weight loss. At Fit 'N' Well, I often recommend that clients participate in 3 interval cardio sessions and two long duration cardio sessions to best stimulate weight loss.

Next time we’ll talk about why it is important to change your routine every 4, 6, or 8 weeks.

Until Next Time,

Keep Fit ‘N’ Well.

Greg Harvey