Blog
The Positive Adaptations to Exercise
Sleep & Workout Recovery
Fall Challenge 2023
Being Active Reduces Your Chance of Dying by 35%
Using Macro Tracker Apps for Fat Loss – How Helpful are They?
Goal Setting and It’s Importance
Exercise Reduces Stress
3 Quick and Easy Tips to Reach Your Goal
Boost Immunity with Exercise
Amazing news! 43% of participants who reported 5 days of physical activity per week had significantly reduced days of URTI compared to largely sedentary participants who exercised less than 1 day per week. And when the higher physical active group did get an URTI the severity of symptoms were 32-41% less.
Movement Breaks During Prolonged Sitting
Expanding the Guidelines
Neutral vs Imprint
While neutral spine works well for many exercises—like lunges, bird dog, foot work, feet in straps—for many clients I often cue slightly imprinted spine for certain Pilates movements. Each client’s lordotic curve in their low back is unique, so this rule is not for everyone, but from my experience most benefit from an imprinted spine, especially in chest lifts and when legs are not being supported.
Pregnancy Exercise Guidelines
Health Goals for Success
For fitness, consistency is best. The key is setting goals. SMART goals. Now before you roll your eyes, please let me lay out an important scientific fact about goal setting I recently discovered.
76% of people who wrote down their goals and provided weekly progress to a friend or trainer achieved their goals. WOW! That is huge! This study shows the value of taking the time to write down your goals, create an action plan, and develop a system of support to hold yourself accountable for achieving your goals.
Vitamin D & Omega-3s to Prevent Muscle Loss
Recent studies have revealed that vitamin D levels are positively correlated with muscle mass, strength, and physical performance in older adults. A meta-analysis by Antoniak and Greig indicated an additive effect of resistance exercise and vitamin D3 supplementation improves muscle strength in older adults. Between 70-97% Canadians demonstrate vitamin D deficiency, this seems to indicate why it's difficult gain and maintain lean muscle mass.
What is Sarcopenia and How to Prevent It
Sarcopenia is the loss of muscle mass specifically related to aging. It's normal to lose some muscle mass as we age, but most of this loss is preventable. People with sarcopenia often experience weakness and decreased stamina, which affects their ability to carry out physical activities. A reduction in activity leads to further muscle mass loss. Decreased muscle also affects the metabolism and is associated with increased body fat. Muscle loss starts around the age of 35, unless we do something about it.
The Mystery of Fat Loss
Not everyone has fat loss goals, and I promote loving your body regardless of size. And with obesity, people can reduce their health risks by simply exercising (I cite the study below). But many clients do have the goal to lose weight, and I wanted to dispel a few fat loss myths with some science.
National Exercise Guidelines
All recommend the same amount of exercise to increase our mood, bone density, lean muscle mass, cognitive function, and sleep quality, and to decrease risk of certain cancers, type 2 diabetes, depression, anxiety, chronic pain, inflammation, cardiovascular disease, and blood pressure.
Exercise is like healing medicine for our bodies. Amazing stuff right?!
Slow Metabolism to Blame?
According to a new study from the peer-reviewed Science Journal our metabolism really doesn’t change from age 20 to 60, and even after 60, your metabolism declines only 0.7% per year. So what is the cause for our weight gain as we age? Well…it’s multi-factorial.
Mobility decreases with age – but it doesn’t have to
Two major areas that don’t move as easily as we get older are our trunk (aka upper back & core) and our shoulders.
But the good news is, just as you can continue to build and strengthen your muscles as you get older, practicing flexibility and mobility exercises can keep you feeling limber.