Healthy Life Lessons

I like reviewing supplements but not because I think it will do anything dramatic for me, more because I like to go look at the research and see if its all bullshit. After all, how soon can you see or feel a difference with most of these products anyways? Well, this time I was pleasantly surprised! Flexuron is a combination of krill oil (an amazing source of essential fatty acids (EFAs)), asthaxanthin, an antioxident derived from algae, and hyaluronic acid, which is thought to help lubricate joints. The product is supposed to promote joint comfort. Now my brother is obsessed with asthaxanthin supps for workout related aches  and pains and got me taking it for a few months but I didn't notice a difference...could be the low dose I tried. But within a week I noticed changes from Flexuron. Normally after my Saturday run, my knees ache (which is why I only run once a week). After one week on Flexuron, one knee was completely pain free and the other only ached for a few minutes. After t...

There are some silver linings coming out of the Covid-19 pandemic for some fortunate people. One is that those used to ordering in food or going out to restaurants daily have had to learn to cook for themselves (I know not everyone is happy about this...but think of all the money saved!). Also, with gyms and recreation centers closed, people have had to find ways to be active at home. Again, a lot of people are not necessarily seeing this as a good thing, but I do. I am always encourage my friends and clients to find ways to exercise at home since it is so much more convenient but many people resist, believing that they will get distracted or don't have enough space. Now that everyone has had to do it for several months, a lot of people I know have started to see the benefits of home workouts and have decided they will not return to their gyms. Nothing has changed for me as we have a lovely home gym and I have been exclusively working out at home for years now. So I was mo...

How is your pandemic going?  Are you bored yet? Or too anxious to be bored? I am sure you have seen enough of people's online workouts and tips for keeping fit while stuck at home (but for the record, try out www.fitnessblender.com for free workout videos that are great!). Perhaps fitness videos or apps are not your thing. Can I interest you in a fitness book? You know what books are right, those things made from paper...with a spine...and a cover...and you need to hold it in your hands and it has no battery or buttons? If books do appeal to you, than I suggest checking out Complete Calisthenics , by writer and personal trainer, Ashley Kalym. What are calisthenics? Bodyweight exercises such as planks, push ups, sit ups, pull ups, handstands, etc. You should know that THESE EXERCISES ARE HARD! They all start with basic versions for beginners, but as a personal trainer myself, I can tell you right now, a lot of people will not even be capable of the beginner version. For...

As an active family of four, we produce a ridiculous amount of laundry. We also suffer from the aches and pains that tend to go along with sports and fitness. For Adam and I its our daily workouts (and aging) that all too frequently lead to tendonitis or a muscle tweak. Big A dances for 5+ hours a week and does circus classes and Little A has soccer games and practices 3x a week and they often end up with sore muscles or a sprain. So we are no strangers to sports tape, topical pain creams and various body braces. Recently, Incrediwear offered to send one of its injury braces for us to try. Since she overdid the trampoline training at circus camp last summer, Big A has had on and off issues with one of her ankles. At the time the pain was so bad, her doctor thought it might be a stress fracture, but it was then determined to be a sprain. Big A now finds if she is not careful, she can easily re-injure the area. So I requested an ankle brace she could try. Incrediwear is distingu...

I am very happy. Very very happy.  I have finally gotten my hands on a fitness device I have been dreaming about for years. Have you heard of EMS training? Here's some info on it: Electronic Muscle Stimulation (EMS), is the elicitation of muscle contraction using electric impulses. The impulses are generated by the device and stimulate every major muscle group through electrodes placed near to the muscles being stimulated. The electrodes are generally pads that adhere to the skin. The impulses mimic the action potential that comes from the central nervous system, causing the muscles to contract. All muscle movement in the human body is activated by electrical nerve impulses originating in the brain and carried along the spinal cord. Each impulse causes muscle fibers to contract creating tension. The tension causes the muscle to flex, which creates movement. EMS uses electrical impulses that mimic the very same impulses from the nervous system, causing the muscle to con...

Recently Adam gave me a book he had read which he said I might enjoy. Good To Go: What the Athlete in All of Us Can Learn From the Strange Science of Recovery is science writer, Christie Aschwanden's new book on exercise recovery. Adam was right, I did like this book. Even if you are not a "sciencey" type, you will likely enjoy this book. You also do not have to consider yourself an athlete to get something out of it. Even if you just workout a few times a week recreationally, there is information that is valuable here. As soon as I started reading it, I was reminded of author, Alex Hutchinson's work (I have reviewed both of his books on this blog), and was, therefore, not surprised that he is listed in the acknowledgements and quoted on the back cover giving accolades to the book. Its only recently that 'recovery' has become an obsession. Back when I first started in the fitness industry (1990), the only thing discussed was that you want to wait 4...

I hate summer. If you like summer and love hot weather than I hate you too. Ha, just kidding. But I truly don't understand you. It feels like pure torture to me. I am dreaming of fresh autumn air. Anyways, here are a few things currently making this summer more bearable for me. To up the intensity of my workouts, I often put extra weight on my body. I don't mean eating lots of donuts. I mean using ankle or wrist weights, a weighted vest, etc. But for cardio, none of those options is always appropriate. One day I realized what would be ideal is a weighted belt. But is there such a thing? Oh yes, you can get them on Amazon. I have been thrilled with this one. I like that it stays in place when you are doing things like burpees (unlike weighted vests that tend to shift around). It's loaded with 10lbs but you can remove some of the weights to make it lighter. I find it pretty comfortable and you can even lie on your back to do abs without it getting in the way (again, ...

Happy Easter Monday to those who celebrate! If you are one of millions of North Americans who wants to improve your lifestyle and/or health but do not know where to start, this book will be of interest to you. What struck me several times while reading Your Fittest Future Self by Kathleen Trotter, is that it is the book (one of about 20) that I planned to write! I write books in my head on a regular basis and fantasize about actually writing them, but then decide it's way too much work. But ultimately, this means that Trotter , a personal trainer, motivational speaker and author, is totally on the same page I am when it comes to perspectives on fitness and nutrition. But that's no surprise as she graduated from my alma mater (Department of Exercise Sciences at the University of Toronto) and also wrote a fitness column for the Globe and Mail that I used to enjoy. The book has sections on nutrition, fitness and mindset (i.e. motivation and ways to avoid self-sabotag...

A few years ago I reviewed a book, Which Comes First, Cardio or Weights? written by a high school classmate of Adam, physiologist and journalist, Alex Hutchinson . I very much liked that book so was eager to read his latest one, Endure: Mind, Body and the Curiously Elastic Limits of Human Performance. Adam purchased it and read it first and after raving about how well it is written, gave it to me to read. This book is all about the factors that affect human physical performance. If you are an endurance athlete of any kind, either professionally or even just recreationally, than you must read this book. Even if you are not, in fact, even if you do no physical activity at all and the closest you get to sports is watching them on TV with beer in hand, you will still enjoy this book. That is what I liked best about Endure: Alex manages to make the science interesting and proves himself as a story teller. He weaves in engaging tales about arctic explorers from a century ago, elite ...

Another fitness post! Its kind of ironic that I have gone from being someone who worked at, and worked out in, gyms for hours a day, to someone who hates gyms and would much rather work out at home. Gone are the days I have much interest in teaching fitness classes (I still personal train out of our home), and long gone are the days I have any patience for having others around while I workout. But I do love doing fitness videos to mix things up. Though I can certainly put together a workout for myself, I like having someone else do the work and push me while my mind and body wake up at 5am. The only problem is I get bored quickly, and I also like to continuously stay challenged. My boredom a few months ago led me to purchase Shaun T's Insanity Max 30 program. I got it for an insane deal from Amazon.ca for $49.99. This is pretty frickin' awesome because I got 12 DVDs plus a bonus Live Insanity Sweatfest DVD featuring the cast from the original Insanity program. As you kn...

If you don't know what World Fitness Expo is, its the new name for the annual CANFITPRO conference in Toronto. Apparently the biggest fitness conference in North America. If you are a long time reader, than you know I've been attending it for about 20 years. Not because I want to, but because I basically have to. It provides me with the necessary continuing education credits to maintain my fitness and personal training professional certifications. I attended the conference on Saturday, August 11th. The reasons I hate it aren't because there is anything so terrible about the conference itself. I just hate being in big crowds of people I don't know. I also hate going way downtown in the heart of tourists and traffic. I hate spending a whole day in sweaty workout clothes and the discomfort and fatigue that comes from exercising, than a break, than exercising, etc. as you go from one seminar to another and spend the waste of time in between spending money you shouldn...

Listening to music can make just about anything better. Music can positively affect mood, and boost motivation and endurance. Since the advent of the Walkman, we have been coming up with more and more convenient ways to allow us to listen to our favorite tunes on the go. Thankfully, things have come a long way since the Walkman (and and even longer way since folks used to mosey down the street with a huge boombox on their shoulder!). In this house, its Big A and Adam who could listen to music 24/7. Personally, there are times I need it quiet, but they'd be happy to have tunes on all the time. Headphones are bought in bulk since they tend to die fairly quickly. So when CozyPhones offered to let us try their product, I jumped at the chance. I knew someone in this house would love them. That someone is Big A. They sent us one of their Lycra Headband Headphones from their active line. Its made from Lycra mesh that keeps your head cool and is perfect for use while exercising. Bu...

If you are a follower of everything Gwyneth Paltrow, (and really, who isn't?) than you have for sure heard of Tracy Anderson . I'm joking, of course, if you are a GOOP fiend, you most likely don't read this blog as my penchant for empirical evidence clashes with her philosophy of claiming the most ridiculous things have health benefits (hello steaming your vagina???). Anyways, Tracy Anderson is the celebrity fitness trainer that has her own *special* training method that will make you look like Gwyneth or Courtney Cox or any other waif-like Hollywood star (by the way, you actually need unusual genetics and a team of hired help to look like them). She also now has exclusive gyms around NYC, LA, The Hamptons,  London, and Madrid. Oh, and the gyms also sell her branded nutrition bars and other merch. I have heard much about the Tracy Anderson Method: high repetition, low weight kinda stuff so you don't 'bulk up' of course. Its not my kind of thing, I like ...

The vast majority of North Americans don't even come close to getting the MINIMUM recommended physical activity to maximize health. We are not even talking training level exercise, we are just talking about movement that includes walking! As you know, this makes me nuts. The number one way to lower your risk of pretty much most physical and mental illnesses is to exercise regularly! But research has shown that even educating people around the risks of being sedentary, and the benefits of exercise does not do much to motivate people nor increase adherence to exercise programs. As cynical as it sounds, I've pretty much accepted that humanity's future is grim when it comes to our health. The only way to really promote lifestyle change of populations is through changing the way we live from the top down (i.e. government, institutions, and business completely changing policies and infrastructure). I don't see this happening. Too many people are profiting off of us getti...

What the heck is BFR, you ask? For everyone you ever want to know about it, this site covers it. As a basic explanation, BFR is: Blood flow restriction (BFR) training is a training strategy involving the use of cuffs or wraps placed around a limb during exercise, to maintain arterial inflow to the muscle while preventing venous return . BFR can be used with resistance training, or with other modalities, including walking. Programs of resistance training with BFR and low loads (20 – 30% of 1RM) appear to increase strength. BFR programs appear to increase strength more than resistance training without BFR when using matched (low) relative loads but are either similar in efficacy or slightly less effective than conventional resistance training with unmatched (high) relative loads. Programs of resistance training with BFR and low loads (20 – 30% of 1RM) appear to produce hypertrophy. BFR program...

Aside from not smoking and limiting your alcohol intake, the best thing you can do for your health (and I am talking every freakin' aspect of your health, physically and mentally!) is exercise regularly. While I am sure you've heard this message before (like duh?), its not penetrating with North Americans. Only a minority get even close to the minimum recommended amount of physical activity. I know its challenging. For most of us, getting it in requires being completely purposeful about it because we have a designed a world that encourages us to be sedentary at every turn. Robots that vacuum for us, cars and public transport to get us places, and desk jobs that have us sitting on our butts for 6+ hour per day. Getting regular activity is something I encourage all my clients to do, not just the ones coming in for weight loss support. Self-care is something I question everybody about because our sleep habits, physical activity, and diet all play an important role in our me...

Its so ironic that me, quite possibly the biggest gym-rat ever, who would happily spend all day every day in a gym, working out, teaching classes and personal training, now can't stand gyms. Yep, you heard me. I much prefer to workout in solitude now in my own home. I don't have to care about my appearance (hello no makeup, ratty spandex, and bed head!), and I don't have to worry about anyone getting in my way (I don't have any time or patience for that!), and I get have everything the way I like it (tv, music, temperature, etc.). I also don't need to waste time getting to and from some destination. I just stumble downstairs (it's 5am after all!) and shake of the sleepies with a good sweat. Almost all my workouts start with a video of some kind. Most of my favorites are from Cathe. I've reviewed a bunch of them before and I've continued to add to my collection. Here are a few of the latest (and I may have ordered a few more recently, that haven't...

Good morning and welcome to a new week! If you are a fitness fanatic, or are just constantly on the move, or even an avid traveler, keep reading... Where has a SPIbelt been my whole life?? Who doesn't hate having to find a place to stash keys, phone, etc. when running outside. Personally, I have been stuffing my phone in my bra when I run the past few years, which isn't comfortable and I always worry I will destroy it with sweat. I do have a fanny pack thingy from when I did the 8 hour cancer charity walk a few years ago, but its huge and bulky, designed to carry 2 water bottles and a lot of other stuff. So I was more than happy to test a SPIbelt out when offered the chance. Its very small, light and sleek and adjusts to fit snugly and comfortably. It looks tiny but the stretchy material can accomodate a phone and other stuff very easily. Even if you are not a runner, its a great option for walking, hiking, cycling, and travelling. I am going to take it ...

Good morning! I hope you're Monday is going well so far. Mine has not been stellar. Little A woke up as a total grumpy-pants, and the weather forecast calls for temps feeling like 37 Celsius (98.6 Fahrenheit). Blech! I attended the Canadian Fitness Professionals World Fitness Expo this past weekend, but don't have much to share about it, frankly. A few of the sessions I did by TRX were extremely disappointing. I actually found great deals on clothes at the tradeshow so bought a bunch of stuff for Big A and I (she is now bigger than me and giving me hand me downs!). The most interesting thing I did was watch Jillian Michaels do a half hour Q&A. I mentioned hearing her talk for a few minutes last year and being surprised by how gracious she seemed. Well, even moreso this time. She really is humble and down-to-earth, which is so different from the persona she has in a lot of her videos. Also, loved that she reassured us she didn't vote for Trump! One thing there was a ...

If you workout regularly or play sports, than you know how funky athletic wear can get. After a while, they start to stink, even right after they've come out of the wash. Its a total bummer because it limits your workout wear lifespan, and that stuff isn't cheap! I will sometimes soak my clothes in vinegar and baking soda, or saturate in Febreze for fabric, before throwing them in the wash. But those are temporary solutions...and admittedly, you end up smelling like a pickle from the vinegar. Since Adam and I workout at home, we probably don't have to worry as much as folks who are around other people at gyms or are part of a team, but eventually we can gross each other out if things get too bad. So I was thrilled to take up the offer to try Fresh Back, which promises to get the stink out of your clothes and keep it that way for a few months, or even up to a year. It involves a 2 step process, with 3 different products that work together. First you wash your c...