Top 3 Ways to De-stress

Top 3 Ways to De-Stress: Physically & Mentally Following up from a previous post, Less is more part 2, we wanted to share with you our top 3 ways to help de-stress, relax, and refocus during hectic times in your world. Let's get straight into it.  I can get very overwhelmed, anxious, irritable, and emotional when I feel like I have too much to do and not enough time.   We all deal with stress differently, so by sharing what works for…

Creating Balance: Part 1

what does balance mean to you? I've been thinking a lot about "balance" and what it means to people these days, particularly my clients and all of you.  I've seen a lot of people get sick and run down because their lives have gotten so hectic they have forgotten to make sure they are taking care of themselves.  They've been going full steam ahead, with work, the gym, the kids, jam-packed weekends, weddings to attend, social events, work deadlines, and just TOO MANY THINGS!…

Less Is More: Part 2

One of my favourite things to repeat in the gym is:"you're only as strong as your weakest link" This is so important to remember when you are pushing yourself to lift more weight, run faster, or add an extra training day into your routine.  Is adding more weight really going to make you stronger ? Is running faster really better for you ?  (PS - if you've missed our intro post Less is More: Part 1, you can read it here. )  this segment…

Is Open Plan Living Making Us Fat ?

I can't help but snack and nibble whenever I work from my makeshift kitchen table office or when I'm relaxing on the couch.  It takes a lot of self control for me NOT to keep grabbing some nuts, fruit, or anything else I can snack on.  It would be so much easier if the kitchen was far away, or at least out of sight.  Then it dawned on me.  Is Open Plan Living Making Us Fat ? Having an "open concept"…

Quick Tips for a “Healthier” Long Weekend

Long weekends can often mean less exercise, more eating, and more drinking.  This also means feeling sluggish and tired for the following week.... NOT GOOD!   Wouldn't you rather return from the long weekend feeling refreshed and happy?  This is much more rewarding than being an over-indulgent gluttonous pig (let's be honest, ha!).  So let's cut to the chase.   tips to help you get through the long weekend on a healthier note:  1. Pick one day to enjoy the treats.  Easter weekend often brings a…

Less is More: Part 1

Is lifting more weight really a sign of progress ?  Does running faster mean you're stronger ?  Does training 6 days a week make you better than training 3 days a week? In a world where MORE always seems BETTER, it's hard for many people to allow their bodies to slow down and do things properly.  We've been living with a mentality of "Faster, Harder, Heavier" to make us feel like we are doing more for our bodies.  But are we…

Why torn glutes are uncommon

You rarely hear of someone who pulled their glute in training, or is "out with a glute strain".  But you DO hear of the common hamstring injury, "blowing a hammie", or "blowing a disc" in the lower back.   What's the common denominator here?  What separates your lower back from your hamstrings ?  Your glutes of course! The glutes have become the centre of attention here in the gym scene and although we are focusing more and more on them, are we actually getting…

Strengthen Your Glutes for Hip Stability

Following up from our last post about releasing the quadriceps muscles, this post will focus on building glute strength.  I always recommend pairing these two concepts together because you can't have one without the other.  If you have really tight hip flexors and quadriceps, they will compromise the ability to contract and strengthen the glutes.  If you have weak glutes, they will promote you quadriceps and hip flexor muscles to be over worked.  So you can see a restrictive cycle…

“No Pain, No Gain” – said the spiky ball

SPiky ball releasesIf you don't own a spiky ball, get one!  One of the best investments you can make as they shouldn't cost more than about $15 for a decent one.  In the mean time, grab a tennis or lacrosse ball and keep reading.   I've recently started doing this particular spiky ball release down my quads and have had a great result for myself and my clients.  The quadricep muscles are sneaky little buggers.  They can tighten up and create…

Avoid the Holiday Bulge!

The silly season is nearly upon us, and for those of us in the fitness industry, this means the "calm before the storm".  Personal trainers and fitness clubs can expect slower business during the last few weeks of the year before the busiest time of year directly after we ring in the new year.   Its unfortunate, but the fitness industry capitalizes on people getting fat over the holiday season and preys on their insecurities.  Don't be a stat!Every year we are…

How everyday tasks are ruining your posture

I can't help but analyze most people's posture with the way they walk, their differing shoulder heights, and what compensation patterns they exhibit.  We often think that we can't get injured unless we are being careless and that overuse injuries are for people who spend hours each week playing a specific sport or doing something highly active and repetitive.  But what about the Average Joe just doing tasks of everyday living? Let's put this into perspective.  A few weeks ago I was vacuuming our…

It’s All About Balance

Over the past few weeks,  I have been reminded about how important balance is.  Balance in our work lives, balance in our diets, our stress levels, our exercise programs, and in basically everything we do.  Working in a gym for most of my career to date, I am often surrounded by people who struggle with finding their balance.  I've met people who train in the gym every single day.  Every day.  They even ask if we are open on Christmas Day.  I meet…

Body Maintenance

I've become a big fan of body maintenance.  I truly believe that we need to constantly nurture and care for our bodies in order for them to function and operate at an optimal level.  The body is capable of many things, but even if its just our daily activities that we need to stay healthy for, then it's worth it.  I always say:You don't know what your health is worth, until it's gone. How true is this?!  We don't realize how…

Training In Better Posture – Upper Body Warm Up

Your muscles have an optimal position from which they can do their job best. While we all have different postural issues and imbalances to overcome, it is safe to say that we will all have bad posture after a day at the desk.  Even if you train first thing in the morning, your posture will not be ideal.  While "fixing" your posture will take time, effort, and consistent training, there are some things you can do to help improve the…

Have Wall, Will Train.

Wall Angels: Posture Exercise for the agesI've been prescribing this exercise for over 10 years ... it has many postural benefits and can help you feel muscles you never knew you had.  Leaning against the wall will help you get the correct position and ensure the right muscles are engaged.Quite often, the muscles along the back of your trunk and spine lie in a stretched, inactive position while your body is rounded forward over your desk/phone/tablet.  A common complaint from people…

Pain: What Your Posture is Telling You

Quite often, people come to me to help them with issues such as their knee pain, back pain, or on-going shoulder pain. Unfortunately, most pain is not a quick fix.  You can't rest an area and assume its going to get better.  You also shouldn't rely on medications to "cure" you.  Rest, meds, and ice are all good for helping to manage the initial phases of pain; however, they will not get rid of the problem.  They will simply mask it.  You need…

Why I Created Balanced Posture Online

WHY I CREATED BALANCED POSTURE ONLINE I believe there is a gap in the health and fitness industry linking a healthy body  to one that is injured.  Just because you are injured, doesn't mean you can't train and remain active.  And just because you don't have any current injuries or symptoms, doesn't mean you aren't at risk or that you are are invincible.   Everyone knows someone who has been injured by doing the simplest of tasks, such as stepping out of the…

4 Posture Exercises To Get You Started

 4 Posture Exercises To Get You StartedWhen it comes to posture, it is important to recognize how one area of the body can effect another.  A muscular strength discrepancy in the hips can effect your shoulders.  Poor ankle mobility can effect your knees.  Stiffness in the low back can change your gait patterns, which can manifest into shoulder or elbow issues and/or knee problems.  For this reason, I like to focus on a few simple musculoskeletal areas that are most likely affecting you.…

What is Posture?

What is Posture?When we talk about posture, most of us think of sitting up straight, pulling our shoulders back, and walking with a book on top of our heads. Is this really what posture is? Well, ya … sort of. We’ve been taught from a young age to sit up tall.  Why? Because sitting up tall shows others that we are alert, attentive, and listening to what they have to say. It also makes us look leaner and physically fit.…

How does poor posture effect your training? 2 common examples

If you train with poor posture, you will enforce poor posture.Here are 2 EXAMPLES THAT I SEE ALL-TOO-OFTEN....AND IT MAKES ME CRINGE!The first one is rounded shoulders.  You may have been told that to improve your upper body posture, you need to train your back muscles and stretch your chest.  Sounds simple enough, right? The only problem is that you can still do both of these things with poor posture.  Just because you are doing a row movement in the gym, one of…

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