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You are here: Home / Archives for fitness

Starting Your Gym Journey? Tips For You!

November 14, 2022 by Wendy S

It doesn’t matter what time of year you choose or at what point in your life you start going to the gym – what matters is how you approach it. If you haven’t been to the gym in a while or aren’t sure what you should be doing – make use of free guest passes like the ones they have at Fitness 19. This will give you an idea of their equipment, and you can chat with the people who run the gym there. You can see whether it is the right place for you. 

Once you find the right place, though, here is how you can make the most of your gym time. 

gym

Photo bySven Mieke onUnsplash

Reps or form?

To get the best from your workout, the form you use will have the most significant impact. However, many new gym goers look at their reps rather than their form. Proper form will mean you get the best out of the workout and avoid injuries. 

Ask a gym instructor or a gym buddy to help you get your form right – then, after that, move on to nailing the reps you have set as your goal. 

Goals 

While it is good to set a goal, your main goal could just be to feel fitter – and that is fine. Many people choose to set a weight goal, a reps goal, a distance goal, or others. Goals can help you stay on track for what you want to achieve. There are a couple of ways to track your goals. One of them is to take photos as you go. 

Photos can be incredibly motivating because you can see the changes in your body. They say that most of the time, the people around you will notice the changes after a couple of months – but you might notice them much sooner if you track them carefully. 

Workout journals are also instrumental because you can see the figures attached to your work. You’ll see the uptick of the weight you can lift, and depending on if you are bulking or losing, you will be able to track that too. 

Nutrition 

You need to feel your body has the right foods so that it has the right amount of energy to go into a workout and recover well. The foods you choose should be considered like fuel. Some foods will give you more benefits than others. 

You don’t need to change everything you eat immediately; you can do it over time as you start to work out more. 

Change up 

Doing the same workouts every time you go to the gym will mean that, over time, you get bored – and that you might start to plateau because you don’t push yourself anymore. Every few weeks, change what you are doing. Work out a new muscle group, change the cardio that you do – anything that keeps you engaged in the workout process. 

Time off

Even if you want to hit the gym daily to reach your goals, by doing this, you are likely to find yourself burning out pretty quickly. Your body won’t have time to recover between workouts, and you will be pushing tired muscles to perform their best. You’ll notice the difference, which can cause many people to feel like they aren’t making the progress they want. 

Rest and recovery are two of the most important things for a good workout. 

Never underestimate how vital cardio is when it comes to your workout, it has a long list of benefits: The Benefits of a Cardio Workout. 

Filed Under: body mind spirit, Life Tagged With: fitness, gym, health, workout

The 6 Things To Keep You Focused on Your Fitness Journey

May 23, 2022 by Wendy S

fitness journey

Photo by Annushka Ahuja from Pexels

 

You have planned your cardio workouts and invested in the clothing or equipment, but you are still struggling with your fitness regime. Sound familiar? If you’re finding it hard to stick to it, you are not alone. The fact is there can be many reasons why we don’t stick to our fitness journey. We can fall off the wagon because it’s too difficult or we hit a bad run in our lives, but there are many things you can do to keep yourself focused, including the following:

Consistency With Your Diet

We all have a focus on getting fit, which means that we think we’ve got to exercise and everything else doesn’t matter. The reality is that nutrition is more important. Have you heard the expression “abs are made in the kitchen?” If you hit a bad patch in your life, ensuring that you stay consistent with your diet, your hydration, and your supplements can help you to feel energized, while also reminding you that you are on this journey which doesn’t happen overnight. When it comes to supplements, there are plenty out there, since 2007, Steel Supplements have been providing supplements for plenty of people looking to achieve their fitness goals, and there are also plenty of supplement websites that provide invaluable exercise support. Even if you’re not able to exercise for whatever reason, keeping your nutrition dialled in means you should still see the benefit! 

Work Out With Someone Else

Motivation can be a major factor, so if you go and exercise with someone, you’re more likely to stick to it, so it can become a habit. The benefits of having a buddy can go beyond motivation. For example, you can spot each other so you are both working out with the proper form. And when it gets to the point where it becomes a habit, you can start to mix it up and incorporate that friendly competition! This is another key motivator so many athletes have at the forefront of their minds. Even if your workout buddy can only do 21 push-ups, you aiming for 22 can be a little thing that really ignites your mindset. 

Mix Up Your Training

If you hit a plateau, which everybody does at some point, mixing it up can really achieve better results. You don’t have to stick to the same things but you can try any of the following:

  • Boxing workouts. 
  • Medicine balls. 
  • Using your body weight. 
  • Resistance bands. 

And the list goes on! Because when we get into the same old routine, we’re not shocking the body, which means that we’re not stimulating growth or adaptation. 

Setting Yourself Clear Goals

Many people decide that a goal is “to get healthy” or “lose X pounds,” but these are very muddy goals. When you set out clear goals, this gives you a better idea of how you need to meet these goals. For example, for anybody that is looking to train to get into the fire service, the criteria are laid out; they have to lift a certain amount of weight over their shoulders, which means that anybody that is looking to go down this career path will focus more on their shoulders, as well as their cardio training. When you start to set yourself clear goals, this will dictate the program, but it also keeps you building towards it. 

Remember Your Mindset

There are going to be times when you won’t want to exercise because you’re too tired or you’ve had a long day, but the fact is you just need to shut up and train! Feeling confident about your progress is usually motivation enough on those difficult evenings when you don’t want to hit the gym, but it’s also important to note if you’re feeling demotivated because you are plateauing, because there is such a thing as overtraining! If you are doing too much, think about having a rest for 48 hours and see how you feel after that. 

Get a Personal Trainer

If you are keeping an eye on your finances right now, this is not necessarily a worthwhile option, but there’s a lot to be said for having a personal trainer in your life as they will help you stay focused, but they have the qualifications and experience to ensure that you are hitting your goals. 

 

Keeping the focus on your fitness journey is not always easy. One of the biggest things you need to do is to start slow. Exercise is not about doing everything all at once, but giving it time, so while you might be chomping at the bit to lose weight or lift your body weight, the reality is that the route to complete fitness is a gradual one.

 

Filed Under: body mind spirit, Life, me Tagged With: cardio, diet, fitness, fitness journey, goals, mindset, trainer, workout

The Benefits of a Cardio Workout

April 20, 2022 by Wendy S

When it comes to staying healthy and fit, most people think of lifting weights and doing strength training. While strength training is definitely important, another key element of a well-rounded workout routine is cardio. This blog post will discuss the many benefits of a cardio workout.


Photo by Andrea Piacquadio from Pexels

1) Cardio strengthens the heart and lungs

When you do cardio exercise, your heart rate and breathing rate increase, this helps to strengthen the muscles in your heart and lungs, making them more efficient at pumping blood and oxygenating our cells. A strong cardiovascular system reduces the risk of heart disease, stroke, and high blood pressure.

Additionally, regular cardio workouts can help to lower bad cholesterol levels and raise good cholesterol levels in the blood. This further reduces the risk of developing cardiovascular diseases.

2) Cardio helps to burn calories and lose weight

Cardio workouts are great for people who are looking to lose weight or maintain a healthy weight. When you do cardio, you burn calories both during and after the workout. Of course, the number of calories burned depends on the intensity of the workout, but even moderate-intensity cardio can help to boost metabolism and promote weight loss.

HIIT (high-intensity interval training) is a type of cardio that alternates between periods of intense activity and periods of rest. HIIT workouts are very effective at burning calories and have been shown to be more effective than traditional aerobic exercise at promoting fat loss.

3) Cardio improves mental health

Regular cardio exercise can help to improve mental health by reducing stress, anxiety, and depression. Exercise releases endorphins, which have mood-boosting effects. Cardio also helps to increase energy levels and enhance the quality of sleep. All of these factors can lead to improved mental well-being.

If you’re looking for a way to improve your overall health and fitness, consider going to a premium online bike store and adding some cardio to your workout routine. There are many different types of cardio exercises that you can do, so there’s sure to be something that fits your preferences and needs. And, best of all, you’ll reap the many benefits that come with a regular cardio workout!

4) Cardio increases energy levels

In addition to improving mental health, regular cardio exercise can also lead to increased energy levels. This is due to the improved cardiovascular function and increased endorphin production that comes with exercise. So if you’re feeling sluggish and low on energy, a quick workout may be just what you need to get your energy levels up.

There are many different ways to incorporate cardio into your workout routine. Some people prefer to do steady-state cardio, such as walking or jogging, while others prefer HIIT workouts or other types of interval training. No matter what type of cardio you choose, you’ll be sure to reap the many benefits that come with it!

So next time you’re planning your workout routine, don’t forget to include some cardio. Your body (and mind) will thank you for it!

 

Filed Under: body mind spirit, Life, Uncategorized Tagged With: cardio, fitness, health

Book review: “Fitness Confidential” by @VinnieTortorich

March 14, 2014 by Wendy S

I was sent the e-book version of “Fitness Confidential” to review.

Book review: FItness Confidential

Since I have been working out with a trainer for the last few months, I was curious to see what this book is about.

Vinnie Tortorich has years and years of experience in fitness and nutrition. In “Fitness Confidential” he shares his story and all of this knowledge.  

The book is divided into 4 main sections: Eat to Lose, Exercise to Win, Life into Living, Cut the Crap

Eat to Lose

He talks about societies habits, the changes in our food and how we try to make things sound healthy.  He dispels many of the myths and warns of the hazards around some of the diet fads that exist.  There is a lot of information about how our bodies work and how it handles different types of food. He believes that it’s best to eliminate sugar and grains and  he describes that people need to eat the right foods to become and/or stay healthy. 

Exercise to Win

After being bullied as a kid, he started working out, changed his body and changed how everyone looked at him. He started eating properly and exercising and got in shape.  He gives some tips on choosing a gym that is right for you and tips on how to approach your workout routine. He reminds the reader that what you eat is most important for losing weight and many other valuable pieces of advice.

Vinnie describes some of the exercises that will give you the most out of your workout in the least amount of time.  Like his discussion on choosing the right gym, Vinnie discusses what makes a great trainer.  And, his best infomercial-type style, he tells you want the best piece of fitness equipment you can buy. (I’m not giving it away. It’s too funny not to read.) He goes on to explain that even with all of these things, you still need to be mentally willing to put in the work.

Life into Living

This section of the book threw me for a loop! There’s no way for me to get into detail with out ruining what happens. But it’s truly amazing what Vinnie is able to accomplish. 

Cut the Crap

This final chapter is filled with examples of why you just need to get off your butt and get moving. He spends the whole chapter motivating you to start on a new path but keeps it real. He wants people to be able to help themselves and be working out and eating better for all the right reasons. 


My thoughts:

When reading the book you can tell that it was written with the same inflection as if Vinnie was talking to you. He’s blunt, he swears, and he doesn’t beat around the bush. He will open your eyes to some of the myths that we have come to believe are fact. He likes to knock down some of the media hype that surrounds a lot of the existing “healthy” products and ideas that retailers would like you to think are good for you.  

 I like that at the beginning of each section, there are some real-life examples of what he will be focusing on.  Many times he’ll give some history about himself  and what were his motivating factors that moved him to where he is today. As he discusses nutrition, exercise, and habits that people need to be healthy, he declares himself as the readers trainer. He’ll have the reader reflect on their own lives and then he gives them things to do to start changing their lives. Even if it is just a small things.

This personal story, mixed with facts and fitness knowledge, is a great way to show people that anything is possible. You need the right knowledge and motivation to get you going and keep you going.  If you’re looking for a book to get you started on a healthy journey, or need a good refresher as to why you’re working out, this is a good book to read. 


Title: Fitness Confidential

Authors: Vinnie Tortorich and Dean Lorey

ISBN: 978-1939337924

Publisher: Telemachus Press, LLC (June 27, 2013)

Format/Length:Paperback 248 pages (kindle edition 638 KB)

From the Publishers:

America’s Angriest Trainer, Vinnie Tortorich, exposes the nasty underbelly of the fitness industry while getting you into the best shape of your life. For over 20 years, Vinnie has been Hollywood’s go-to guy for celebrities and athletes looking to get fit fast. Now, in this hilarious and often r-rated memoir, he holds nothing back. What’s the best piece of fitness equipment money can buy? What’s the fastest way to lose weight: diet or exercise? Why are health clubs worse than used car lots? In FITNESS CONFIDENTIAL, Vinnie tells all. So get ready to get fit, get inspired and get the dirt with Hollywood’s most outrageous personal trainer!  

To learn more about Vinnie Tortorich, check out his website: http://vinnietortorich.com/  

And you can listen to his podcast by subscribing here: The Podcast 

Like him on Facebook:  https://www.facebook.com/angriesttrainer

Follow on twitter: @VinnieTortorich

You can purchase the book on Amazon.

Filed Under: body mind spirit, book review, Life, Products & Reviews Tagged With: book, fitness, Fitness Confidential, health, review

My 5 Favourite Health and Fitness Apps #NewMapsGirl

February 11, 2014 by Wendy S

Fitness Apps

Over the last 5 months, I’ve been gathering an arsenal of heath and fitness apps to help keep me motivated on track to reach my goal.

Here are my top 5 favourites! I hope they help you like they help me!


myfitnesspal #1

myfitnesspal

Cost: Free

 This app allows me to track:myfitnesspal_logo-300x64

  • my food intake
  • water intake
  • exercise
  • progress

What I like about it:

  • lots of foods are in the database
  • can set up reminders to enter your food
  • easy to add food, exercise and water
  • lots of reports for nutrition, progress
  • can connect with friends and support each other
  • can track using the app and it syncs with myfitnesspal.com

appstore


Nike+ FuelBand#2

Nike+ FuelBand

Cost: Free

nike fuel band** Please note: This requires you to own a Nike+ FuelBand.  Other fitness trackers (ie. FitBit) may have their own apps **

Craig and I each have a Nike+ FuelBand which tracks the amount of movement we do throughout the day.  It assigns “Fuel points” and you can set daily goals for the number of Fuel points you want to achieve.

Based on your height and weight, the FuelBand tells you the number of steps you have taken and  the calories burned.

It also makes for a cool watch!

What I like about it:

  • easy to set up and use
  • easy to sync the band to the app
  • can connect with friends and support each other
  • works with Nike+ Running (see below)

appstore


nike-plus-gps-icon#3

Nike+ Running

Cost: Free

 The Nike+ Running app is a great running app!  It uses the GPS feature in your phone to track your route.

What I like about it:

  • easy to use
  • connects with Nike+ account and syncs with Nike+ FuelBand data
  • can sync into mapmyfitness.com (see below)

appstore


MapMyFitness#4

mapmyfitness

Cost: Free

 Another running app?  Sort of.  I’m hoping that this becomes a “bridging” app.  Nike+ data doesn’t sync directly into myfitnesspal.

Here’s how I hope I can get it to work:

  • Nike+ FuelBand data is synced into mapmyfitness
  • mapmyfitness data syncs into myfitnesspal

Currently only data entered directly into mapmyfitness gets pushed across to myfitnesspal.  Since the Nike+ data is synced, it doesn’t seem to get pushed across.  I’m hoping there will be more integration between the two.  This is very new and you can read more about the MapMyFitness / myfitnesspal integrations: MapMyFitness, MyFitnessPal announce API integration

What I like about it:

  • it will track my walks (running is tracked in the Nike+ Running)
  • you can connect with friends and support each other

appstore


WaterMinders#5

WaterMinder

Cost: $0.99

I just recently found this app while browsing the iPhone AppStore.  And what a find it is!

You enter your height and weight and it calculates how much water you need to consume!

What I like about it:

  • reminders throughout the day to tell you that you need to drink water and/or enter how much water you’ve consumed
  • it figures out how much water you need

appstore


Just so you know: I wasn’t paid a dime for this post. I truly like these apps and want to help others who are working towards a healthier lifestyle.

Filed Under: body mind spirit, Life, techie tips Tagged With: fitness, health, iPhone apps, motivation

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mapsgirl@gmail.com

Why “mapsgirl” ?

Wendy is a cartographer! She draws maps!

When not mapping, Wendy is also a mom to two daughters. They are the inspiration of this blog. Passionate about child passenger safety, Wendy was a certified Car Seat Technician in Ontario, Canada from 2008 to 2020. [Read More …]

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