Walking IS Good Exercise

It's not surprising that many people don't think of walking as good exercise. I mean, we do it everyday and it doesn't break a sweat like a jog...Or does it? Here are tips to step up your walk to make it a beneficial cardiovascular exercise:

1. Walk Fast

It seems like a no brainer but a fast walk really makes a difference. You're walking fast enough when the breath increases and the heart rate is elevated. You should feel like you're exercising!

2. Move your arms

Those speed walkers are not just swinging their arms to look determined. Pumping the arms brings more blood to the heart and therefore, offers more cardiovascular benefits.

3. Do Intervals

Just like a run. Speed walk super fast for a couple of minutes and then do a minute at a less intense pace for recovery.

4. Walk Often

One or two walks a week is better than nothing but for results aim for 3-5.

5. Eat like any other activity

Walking requires fuel. Eat a good meal before and take in food for recovery afterward.

Follow these tips and pump of your walking regimen for a non-impact, healthy and result-promoting exercise.

Get Fit!

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Monday Motivation- Saying for Strength

"Difficulties are meant to rouse, not discourage. The human spirit is to grow strong by conflict."
-William E. Channing

"Life's challenges are not supposed to paralyze you, they're supposed to help you discover who you are."
-Bernice Johnson Reagon

"Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all."
-Dale Carnegie

"Never be satisfied with what you achieve, because it all pales in comparison with what you are capable of doing in the future."
-Rabbi Nochem Kaplan

"Opportunity is missed by most people because it is dressed in overalls and looks like work."
-Thomas Edison

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The Races are in Full Swing!

It's the season for the big races: 5 and 10k, half and full marathons! Last year I did the Scotiabank Waterfront Half Marathon. Sadly, this year I'm not participating (hey, I'm planning a wedding so I have a good excuse!) but many people that I know will be in the races. This post is tips for race day that I learned from last year.

Three Tips for a Successful Race-Day

1. Eat well the night before and day of

The night before my race I ate a big plate of pasta with butternut squash sauce. I snacked on pretzels and on the day of the race I ate Swiss muesli. I was pretty carb-loaded! It did me good because I finished the race a whopping 30 minutes before my goal!

2. Use the Washroom haha

If you think that those porta-potties on the course will be vacant, think again! There's a huge line-up at every one! If you don't want to botch your time waiting in line 10 minutes, make sure everything is taken care of before you enter the corral and cross the start-line.

3. Wear your Foil Blanket (Heatsheets)

After you finish the race the volunteers will hand you a foil blanket. After the run you're pretty hot and sweaty and at first you think that the last thing you want is a blanket! After the race (because I finished much earlier than expected) my boyfriend wasn't ready with my clothes. After waiting 30 minutes I was nearly hypothermic and had to retreat into the mall.

It's a good idea to bring along some grapes. I did this and after the race it gave me some sugar and hydration. Also, STRETCH! I wish I had more. I couldn't walk for a week and I had been training for months! It's that race day adrenaline. You'll run harder and faster than ever, despite your body's limitations!

Have a good Race Day!

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Making Time for Fitness

Let's face it-You can't tell a personal trainer that you have no time to exercise. It's a futile effort. There's always time! If you truly want to workout there's a time in the day that can be put aside no matter how busy life gets.

Three Tips to Squeeze in a Workout

1. The Morning

It's not uncommon for me to wake up at 4 or 5am and my neighbour wakes up at 3! Working out early in the morning has the benefit of getting the routine out of the way early so that no matter what the days throws your way it won't derail the fitness plan.

2. Pencil it in

A lot of people miss their workout because they have other priorities that they have to get through, before they can hit the treadmill or weights. Fitness should be booked just like a meeting, doctor's appointment or picking up dry cleaning. If you say that you'll workout when you have time the fact is, when will you ever? There's not enough time in the day as it is!

3. Fitness Anywhere, Anytime

I'm not unaware that people actually do lead very busy lives. Some work long hours and simply do not have the energy for fitness late in the evening (and need to unwind) while others are busy parents who are trying to balance their work, family and social life. In this case just fit in some exercises whenever you can. Do squats while you cook, or push ups while you're on hold with a corporate client. Take the stairs instead of the elevator and walk a few extra blocks to grab lunch.

These tips contribute toward fitting in fitness so that any goal can be reached no matter how little time there is in a day.

Get Fit!

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Motivational Monday- Words of Wisdom

The greatest beauty tip:

"For attractive lips, speak words of kindness.

For lovely eyes, seek out the good in people.

For a slim figure, share your food with the hungry.

For beautiful hair, let a child run his / her hands through it once a day.

For poise, walk with the knowledge that you never walk alone.

People, more than things, have to be restored, renewed, revived, reclaimed, and redeemed, never throw out anyone.

Remember, if you ever need a helping hand, you will find one at the end of each of your arms.

As you grow older, you will discover that you have two hands; one for helping yourself, and the other for helping others.

Be who you are and say what you feel, because those who mind don't matter and those who matter don't mind."

-Audrey Hepburn

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I Love this Girl! Be a Wonder Woman

Julia Valencia has come from a similar background as myself. A year ago she started to lose weight and after being inspired by Oxygen's Eat Clean Diet revved up her results. Since then, she has established herself as a fitness professional in Toronto and writes for the blog, Be a Wonder Woman - Eat Clean!

Her blog has a lot of useful fitness advice but I think the strongest point of her service is her enthusiasm and the motivation that stems from a level of genuine love for eating healthy and exercising. The blog itself is very interesting and it's easy to spend hours reading every post and article!

I also want to add that she sells delicious protein bars and healthy snacks.

Where do you get your motivation?

Did you start a weight loss journey through a diet, magazine workout or DVD program?

What kind of blogs inspire you?

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11 Important Ways Colleges are Fighting Eating Disorders

Having known friends and loved ones who have struggled (and prevailed!) with eating disorders I found this article very inspiring:

11 Important Ways Colleges are Fighting Eating Disorders

I believe that as a personal trainer and a woman who has lost weight I am exposed to a lot of body image issues, and have faced some of my own. I think that these colleges are on the right track to helping young women and men overcome their perceptions of the "ideal." This is extremely important in a learning environment, where students should focus on their studies, rather than their weight and calorie consumption.

Have you ever struggled with an eating disorder?

What about a skewed self-image?

How did you overcome it?

Stay Healthy!

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Monday Motivation- Exercise!

"It is exercise alone that supports the spirits, and keeps the mind in vigor."

-Marcus Tullius Cicero

"If you don't do what's best for your body, you're the one who comes up on the short end."
-Julius Erving

"Happiness lies, first of all, in health."
-George William Curtis

"Movement is a medicine for creating change in a person's physical, emotional, and mental states."
-Carol Welch

"When the body is strong and the mind is weak, the result is insubordination. Train your mind as well as your body."
-Author Unknown

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