Fit Tips

Not having a full 30-60 minutes is no reason to skip your workout. Even 10 minutes of exercise is beneficial

Previous Fit Tips

30-40% of your body heat is lost through your head. If you’re planning on exercising outdoors in the cool winter months, be sure to keep your head warm with a toque, hat or thick headband!

Winter is a great time to get outside to exercise. Fantastic outdoor cardio options include: snowshoeing, cross country skiing and skate skiing!

Watching yourself workout may help your form, but this can also make your workout less demanding. Keep a constant check on form, but be sure to continue to challenge yourself.

Always warm up before exercise. Give yourself at least 10 minutes of any warm up activity (whether it be cardio, or a light round of weights) to get your heart rate up. Then actively stretch the muscles that you intend on working!

Aim for the three Cs – commitment, convenience and consistency.  Incorporate the three Cs over a 21-day period, the time it takes for your body and mind to mentally adapt to a new habit, and you’re on your way to a successful fitness program.

To get the most out of your walk: (1) add timed intervals of moderate to fast pace, (2) take fewer breaks, (3) increase the time of your brisk walk, (4) find a route that includes some hills

Walking just 30 minutes per day 2-4 days a week is enough to moderately increase overall bone density.

Challenge yourself by walking:-get your arms pumping-build in incline intervals-increase your pace, not your stride-invest in a good pair of walking shoes

To get the most out of your walk, bring your upper body into your workout. Pump your arms as you take each step. This will propel you forward, help you move faster and burn more calories. For more of a challenge, try carrying two 5lb hand weights with you!

To keep your body in balance and avoid injury, always work opposing muscle groups or do exercises that work both muscle groups at the same time!

Avoid scheduling your outdoor workouts between 10:30 am - 3:00 pm, as this is when the sun is most intense. If the temperature rises during your workout, seek out shade, decrease your intensity, or move it indoors.

Beware of heat cramps when exercising outdoors. To prevent these cramps from occurring, stay hydrated and stretch before and after exercise.

Improving the flavour of a beverage can help to increase fluid consumption during exercise.  Try diluting  your water with lemon slices or add a bit of sports drink.

Some athletes lose more than two quarts of sweat every hour during training.  Learning to drink before, during and after a practice, game, or workout will help the body overcome fluid loss, especially while exercising in warmer environments. 

Benefits of cycling include:-strengthens bones-lowers resting heart rate-reduces stress levels-reduces blood cholesterol levels

Watch the alcohol consumption. Not only is it full of empty calories, but it increases hunger and dehydration.

Core conditioning promotes lower extremity alignment while cycling, thereby helping performance and preventing injury.

Exhale on exertion. Breathing out as you lift weights or do sit-ups decreases internal air pressure, allowing you to fully involve your muscles.

Talk about it! Tell friends/family your New Year's resolution and find a workout buddy who'll be there to support your resolve!

Get those chocolates out of the house (36 of them over the holidays = 2200 calories!). Put 2 or 3 into squares of cellophane, tie them up with pieces of ribbon and re-gift them to your coworkers!