Posts Tagged ‘exercise’

How long are you willing to wait for an elevator?

According to a recent study by a team of doctors in Saskatchewan you could save up to 15 minutes a day by taking the stairs instead. The research was published in the “Holiday Readings” section of the Canadian Medical Association Journal, an annual segment reserved for “quirky research, humorous satires and witty musings.”

Four staffers at the Royal University Hospital in Saskatoon took a total of 56 walking trips and 336 elevator trips. The results? It took twice as long – 37.5 seconds – to get to the chosen floor by elevator versus the stairs.

While the study does have its limitations – only four participants; a 7-storey hospital is quite different than a 50-floor office building – it also makes a good point: sometimes it’s just easier to walk.

Here are 5 more reasons why you should hit the stairwell:

• It’s a free workout. With no special equipment required, it’s the cheapest way to burn off some calories. And it's an easy way to sneak some exercise into your day.

• It can be a full-body workout. Last year the Globe and Mail reported on a study from Italy that showed how to amp up your climb:

“Among the notable insights of the Italian study is that using the handrails to haul yourself up turns the activity into a full-body workout much like rowing, resulting in a “global, maximal effort.” About 80 per cent of the power you exert goes to raising your body against the force of gravity; 5 per cent goes to whipping your limbs back and forth, and the remaining 15 per cent goes toward running tiny semi-circles at each landing."

• It can prolong your life. According to a three-month-long British study published in 2008, volunteers who regularly used the stairs instead of the elevator showed improved lung capacity, blood pressure and cholesterol readings. Their weight, body fat and waist measurements also dropped. What does that all mean? Researchers suggested these improvements decrease a person's chances of dying young by 15 per cent.

• It’s good for your HDL Yep, active stair climbers can improve their amount of “good” cholesterol.

• It’s a calorie killer. Check this stat out: by walking up stairs you burn almost 700 per cent the number of calories you'd burn twiddling your thumbs in an elevator.

Do you make it a habit of choosing the stairs over the elevator? And what is your stairs threshold – how many flights are you willing to walk up or down instead of taking the elevator?

Half of the respondents to a recent survey by The Heart and Stroke Foundation admitted to not having enough time to exercise and eat healthy, despite knowing these actions can help ward off conditions like heart disease and stroke.

Many cite long commute times, busy family lives and stressful careers as reasons why they can't find time to lead a healthy life.

Do you watch too much TV?
Experts from The Heart and Stroke Foundation believe time can be found if Canadians opt for implementing healthy living strategies instead of watching so much TV.

Stats Can has noted that 29 per cent of the Canadian population over the age of 20 spend at least two hours a day in front of the television. The Heart and Stroke Foundation recommends using some of this time to exercise or cook a healthy meal.

The Heart and Stroke Foundation predicts heart disease and strokes can be reduced by 40 per cent with simple lifestyle changes such as eating right, doing at least 150 minutes of exercise a week and quitting smoking.

Looking to make some changes? Check out these delicious, healthy recipes your whole family will love. Also, discover these great tips for staying fit this winter.

Do you find it hard to find the time to eat right and exercise? How do you fit it in?

It's getting colder out there. And the heat isn't working in my house right now. It's IMPOSSIBLE to get out of my beloved sweat pants, put on running clothes and head out on a jog. I guess it's happening, winter is in the air and I'm slowly flushing my fitness motivation down the toilet. It's sad. I worked so hard this summer and I'm about to kiss all those great results goodbye.

I need help.

It's a good thing our trusty Facebook friends came to the rescue and offered up their tried and true tips for maintaining fitness motivation.

It just took a little encouragement to get me into my running shoes and out the door!

Here are 8 encouraging tips for maintaining fitness motivation
1. Sasha Dunfield: Finding something I love - that way it doesn't feel like exercise!

This is such great advice. There's no sense in working hard at something you don't like. I also subscribe to the thought that if you're sick of your fitness routine, then switch it up.

2. Vanessa David Kenyon: Seeing the changes in the mirror.

So true! Even if the change is really small it's so rewarding when you see your hard work is paying off. This works the other way around too. If you've spent a lot of time sitting on the couch eating potato chips (who me? never!), you may start noticing that little belly growing ever so slightly ...

3. Debbie Fackrell Perkins: I've worked out my entire life (I'm 46); it's a habit, like brushing my teeth. I realized a long time ago the state of my health and how I look/feel is largely in my hands. I'll do what it takes to stay vibrant as I age -- I owe it to myself and my family!

I find this so motivating. I always see women who are older than me who are super fit, and out and about exercising, and I always hope that I'll be one of those ladies when I'm 50. This tip alone got me out of me sweats and into my running tights.

4. Lindsay Coulter: Grab a friend

There's nothing more motivating then exercising with a friend. It's like social hour with a little sweat. Not only can you chat and spend time with someone you love, but you'll also feel accountable to someone.

5. Lynz Danielson: Commit to every morning, same time. I do the treadmill for 45 minutes before I do anything else around the house and yard. It has become a routine and now I feel guilty when I am delayed or must miss.

I love the idea of getting your workout over with first thing in the morning, then you don't have to worry about talking yourself into it later in the day. Now, if it wasn't for that darned snooze button ...

6. Louise Aspden: I learned to teach ZUMBA this year at 50 years old...first time I have ever been this active! Now I enjoy the benefits and love watching others enjoy them too!

Further evidence than learning something new will boost your fitness motivation!

7. Tianna Jade Albrecht: Registering for a paid class and feeling obligated to go because I spent the money on it!

Good idea! No one likes to waste money. Yet another thing to hold you accountable.

8. Angi Regan: I run so I can eat whatever I want!! seriously!! love that!

OK. So you mean if I keep up with the running I won't feel so guilty about that delicious Green & Black's chocolate bar I ate last night? Alright, that's it. I'm heading out the door this very second ...

What's your fitness motivation?

Finding a good sports bra can be quite a challenge. Maybe you don't even wear one because you feel your breasts aren't that big, or your just so fed up with finding one that fits so you use your regular every day bra.

Yesterday I attended an event for Shock Absorber sports bras at The Running Room. Shock Absorber is a well-known brand of sports bra, and they have spent a good deal of time studying women's bodies to create an efficient bra. They're now available at Running Room stores across Canada.

Deborah Keat, a representative for Shock Absorber (who was here all the way from Paris), shared 5 amazing tips for finding the best sports bra. Check them out below.

I bet she's got a good sports bra!

5 tips for finding the best sports bra
1. Always wear a sports bra. Wearing a sports bra can reduce breast movement by up to 79 per cent while exercising. Apparently your breasts can bounce up to 9cm while engaging in physical activity, so if you opt to not wear a sports bra, you may suffer some consequences. According to Shock Absorber, your breasts could stretch, causing them to sag later in life.

2. Find the right one for your activity. Are you looking for a sports bra for a low impact sport such as yoga? Or something intense and high impact like running? Determining what you need a sports bra for will help you select the perfect one for your activity.

3. Check out the technology. That's right, even sports bras use modern technology! Look for one that uses soft, breathable fabrics and moisture-wicking material. Also, look for a bra that features breathable spots over the typical hot spot areas, such as between and underneath the breasts. It's also important for the bra to be made with durable material and quick-dry fabric.

4. Make sure it's comfortable. Don't just purchase your size without trying it on. Make sure to take the bra into the fitting room to check that if feels comfortable and supportive. Sports bras with adjustable straps are a great option, as you can adjust them to fit your shoulder shape.

5. Choose something you like. A sports doesn't have to be boring! Find one in a bright colour you love and look for ones with a low neckline, a "t" back, or separate straps - whatever matches your fave work out gear.

I often see women who who workout in just their sports bra. I'm not comfortable doing that myself.

Question: Do you work out in just a sports bra?

Hands up if you hate your thighs. Looks like that's about the majority of you. You're all silly! You're beautiful people and you shouldn't worry about your thighs. But it is almost swimsuit season, and with that in mind we're all a little eager to look our best. Might I suggest adding a great thigh workout to your fitness routine? It will boost your confidence and you'll be ready to show off your new bikini.

Don't let that swimsuit scare you. Put it on and work it. You look fabulous!

In this video, fitness expert Pamela Mazzuca Prebeg shows you an amazing at-home thigh workout. To get optimal results, complete the circuit three times a week.

Find more great fitness videos here.

What's your favourite workout?

Take a second and think about how much you're on your butt all day. Maybe you ride the bus/sit in the car to and from work, you sit at your desk all day, you get home and do some chores, call you mom and have a seat while she talks your ear off, then plant your butt firmly on the couch to watch your fave shows. And if you're anything like me, you don't even get up from your desk for lunch.

The danger of sitting on your butt all day
Turns out sitting on your but all day can kill you. Recent medical studies show that those who sit for most of the day are 54 per cent (!) more likely to have a heart attack.

If you want to lead a healthy life it's time to get off your butt.

Get up and out of your chair!

6 ways to add some movement to your day

1. Get off the bus or subway one stop earlier than usual. This way you're forced to take a short walk at the start and end of your day.

2. Get up for lunch. Even if you're too busy to take a full lunch, it's important to stand up, have a stretch and move around.

3. Take two quick breaks throughout your work day. Get up, walk around the office and sit back down feeling refreshed.

4. Do a mini desk workout.

5. Don't sit down while you talk on the phone. Pace around or do a few exercises (I've been known to do squats or calf raises while talking to my aunt).

6. Shut off the television and head out on a 30 minute walk with your family.

If you try to sit a little less every day you may live longer, feel more energized and even shed a few pounds.

How do you make sure you get off your butt?

I just ran a 16.5 km trail race on the weekend and it felt great. Are you planning on doing any races this year? If you're anything like me, you often struggling trying to come up with the perfect pre-run meal. I've done a good deal of races, so I've tried a few different meals in search of the perfect one. Read on for a few helpful suggestion.

Running makes me feel grrrreat!

Pre-race meals
The goal is to eat enough so you're fully energized and able to use that fuel during your race, but not too much so that you're weighed down. That is not a nice feeling, trust me!

It's important to remember that high fibre and high fat foods can cause too much of a demand on the digestive system before a race.

Idea #1
Difficulty: Dead easy (you don't even need to eat it off a plate)

2 slices of whole grain bread + peanut butter + 1 banana = pre-race meal perfection

Add a drizzle of honey if you're feeling totally crazy.

Idea #2
Difficulty: Moderate (you do need to get out the blender for this)

Handful of frozen berries + 1 banana + 2 TBSP yogurt + almond milk + chia seeds = delicious smoothie

Those are my two tried and true pre-race meals. If I'm up early enough, I'll have both.

I find I need to eat about two hours before a race - anything closer to race time pretty much guarantees stomach cramps.

Remember: never try a new eating routine on race day. Test out different foods before some shorter training runs to find something that works for you.

What do you like to eat before you exercise?

I LOVE yoga. It took me some time to get properly acquainted with my new-found love. But here I am. Smitten.

Dear Yoga: I love you. Yours truly, Daniela.

4 reasons why I love yoga

1. It's a loner activity
OK, you may be thinking that yoga is far from a loner activity when it usually takes place in a room full of people getting their yoga on. But I love that you don't have to talk to a soul. It's an hour and a half of quiet time. Who can get that much peace and quiet anywhere else? It's glorious.

2. Shavasana
Most people end their practice in shavasana - also known as corpse pose. It is one of the most relaxing poses, and it's a great way to de-stress and clear your mind. It's the perfect way to start or end the day.

3. It makes me stretchy
If you can't touch your toes, it may be time to take up yoga. Since I've started to go a couple of times a week my flexibility has improved so much. I love realizing I can finally get into a pose after weeks of slowly working up to it. What a great feeling.

4. I'm finally getting some muscle
Those who know me would laugh if I say I've put on muscle (no matter how hard I try I still look scrawny). But through yoga I've been developing some long, lean muscles. It's true! I notice when I flex my arms while looking in the mirror. (Don't judge! Don't you flex in the mirror?)

Do you yoga?

(If you don't practice yoga but have always wanted to try it out, here's a great yoga video to get you started.)

Spring Boot Camp is the perfect way to recommit to working out, eating right, and paying attention to yourself.

Whether it's the fast-approaching bathing suit season, an upcoming family reunion, a summer wedding, or just a renewed commitment to yourself, we all have our own reasons for wanting to get in shape so that we look and feel our best.

Let us know what your reason is for joining Spring Boot Camp and you could WIN a Schick Xtreme 3 gift basket. Valued at more than $100, the gift basket includes:

• Xtreme3® branded gym tote and workout towel
• Two packs of Xtreme3® razors with Hawaiian Tropic® scented handle
• Two packs of Xtreme3® razors with aloe, vitamin E and shea butter for sensitive skin
• Pink aluminum water bottle
• Hawaiian Tropic Crème SPF 10 – 180 ml
• Hawaiian Tropic SPF 60 Sheer Touch Continuous Spray Sunscreen – 180 ml
• Hawaiian Tropic Lime Coolada After Sun Moisturizer – 480 ml

For your chance to WIN, just Subscribe To This Blog and post a comment letting us know your reasons for joining Spring Boot Camp. You have until Monday, May 24 to let us know. I'll announce the winner here on Thursday, May 27.

We're always complaining about our bodies. Too fat. Too lumpy. Too large. Too flabby. It's common to hear people complain about the size of their hips, the girth of their thighs, their pudgy tummy or their multiple chins.

But let's banish that negativity! Give yourself some love. Tell us about your favourite body part for a chance to WIN a copy of the new yoga DVD The Pursuit of Happy Hips with Eoin Finn and Elite Athletes.

For a chance to WIN, just Subscribe To This Blog and post a comment telling us about your favourite body part. Is it your trim waist? Your cute feet? Your graceful neck? Your tiny wrists? Your beautiful complexion? Your strong shoulders? Or even your ample bosom! You have until Wednesday, April 28 to let us know. I'll announce the winner here on Thursday, April 29.

Have you signed up for Spring Boot Camp yet? Spring Boot Camp is just around the corner. Sign up today and starting on May 3, 2010 you'll receive an e-newsletter each day for six weeks to motivate you to get healthy and fit - just in time for the summer. You'll lose weight and feel great!