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FREE Walking group

Here is the calendar of walks for summer 2014.  Please email if you plan to join us.  You will need to fill out a PARQ+ and bring it along with you if you are not already a client of Heart Strong Fitness.

Walking Calendar



What makes Heart Strong Fitness different?

So this week is Ashley's first week.  I cannot even explain how excited I am to have her on board.  She has a motivating personality, a great work ethic, and best of all - CERTIFICATIONS and EDUCATION.  Ashley is someone who is truly in love with helping clients meet their goals and she takes the time, money, and energy to educate herself in the areas she feels will help their clients.  And she's only just getting started!  By the end of this year, she will be a fully certified Athletic Therapist (covered by some extended health plans), and CSEP Certified Exercise Physiologist.  Right now, she is able to work with "healthy" clients or those who may have a chronic condition or injury, but it is "stable."

Having Ashley join the team means that I can get back to building the business that I've been dreaming of.  I want to create a culture of active lifestyle, regardless of ability, age or income.  The world in front of us has so many ways to live in an unhealthy way, and so much information coming at us telling us about the next best thing.  I love to help clients simplify and figure out how to best spend their "exercise" time, so that they can have more minutes living the life they want to have. 

So, some of the ideas that are spinning in my head:  having a better way to let people know about the Heart Strong class and try to minimize their fears that they won't fit in with the group, have an education component to the class that talks about nutrition, goal setting, weight management and stress management (since these are all important components of living a well balanced and healthy, fulfilling life, regardless of your age, ability and income).     What do you think?

Getting exercise and eating in a healthy way is something that you really can't pay someone else to do, so why not let Heart Strong Fitness help you do it in a way that will get you to where you want to be.  This doesn't mean having a trainer 3 times a week, it just means having someone to report back to and trouble shoot with.  We invest in so many things, take the time to invest in you!  Sometimes its scary to admit the things you've been doing wrong, but its far better to admit them and move forward, then keeping on doing the same things over and over again.

The longer days and bright sunshine certainly make it easier to get out and move (for most of us).  I biked with the kids to school yesterday, then biked home, drove to Sayward, met a client at CR Fitness, then drove to pick up the kids.  A number of times I thought to myself, "Am I crazy?"  Luckily I had thrown my bike in the back as we decided to bike home and have a snack, then bike back to the car to head to swim lessons.  As we were having a snack, Logan said "Mom, why don't you run back to the car and we will bike?"  I was so proud of him, and it made all the crazy biking around and packing up so worth it.  Then the boys went to swimming lessons......Needless to say, we all slept well last night :)  Every time we go out on our bikes, the boys gain more confidence navigating the streets on their own - something I think is so important for their independence and self-esteem.

My own goal is to be as fit as I can to be able to keep up with my boys for as long as I can, and for whatever amount it's in my control, I don't want anything or anyone take that away from me. I want to be able to move well, feel healthy, avoid injury and do the things I want to.  How about you?



Lots of exciting things happening around here......


Put an end to "all or nothing"

It seems to be a bit of a trend in the past week, and as a general rule, that some of the most important advice I give my clients is to listen to their bodies, and allow themselves a weekly or at least an occasional rest and recovery day. 

For some that means an easy bike ride, a stroll with a friend or a run "without watching your numbers," as part of their weekly activity plan.  Everyone seems to know that the biggest means of sabotage in starting an exercise plan is not being realistic about how much time you can contribute to exercise, and when it doesn't work out, or other parts of our life are being negatively impacted, the whole plan goes out the window. 

One of my clients has been working with me for a few months now, and has been gearing up for a hiking and biking trip to Moab, Utah and Nevada.  We had set up a plan of interval training on the bike two days per week, and a day of a moderate intensity ride another day of the week. The moderate intensity days add mental and physical recovery to her routine.

Another client is training for the Miracle Beach 10km, and although we have put together some tough workouts for her training runs, we also talked about the importance of those "easy" days.

Some of the benefits:

  • Increase blood flow to clear waste products and allow recovery, without the deletiorious effects of a "training" session.
  • Benefits of stress management
  • Acts like cross training - working your muscles in different ways allows for greater overall adaptation
  • Trains your body to use energy stored in your muscles in a more aerobic way (avoiding lactate buildup and fatigue) and utilize aerobic energy pathways
  • Increases capillary density in your muscles (increasing your aerobic fitness by getting more oxygen to your working muscles and putting less load on your body at a given intensity)

In the end, it's most important to just keep moving and listen to your body - you will be much farther ahead, and closer to your goals in the end by taking the occassional easy day.

Here's an article of interest as well.

Hope to see you at this weeks Heart Strong Walking group!  Call, facebook message or email to register!




Successful losers - what do you need for sustainable weight loss?

According to the National Weight Control Registry (in US), these are the 7 habits of successful losers:

  1. Weigh themselves once per week and do something about weight gain
  2. Eat in a planned and structured way, and eat similar foods
  3. Eat a lower calorie, low fat diet - about 1800 kcal per day and 30% calories from fat
  4. Eat breakfast
  5. Eat out less than three times per week and eat fried foods less than once per week
  6. ARE ACTIVE ONE HOUR PER DAY - SIMPLY MOVE MORE! (insert here - have Heart Strong Fitness help get you there!)
  7. Have less than 10 hours per week of "screen time."

How do you rate? 

If you are not quite there, pick one this week to work on. 

I've never been a scale person, but I most definitely see the logic in keeping tabs on those little gains that over the years, can add up to big ones.