Blog - a healthy way to healthy

I have a confession to make. I am not very good at pull-ups. The interesting thing is that, as a trainer, I know how to get better at pull-ups. I just never followed the steps. Having information is not the same as doing something with that information. Knowledge is only important once you are ready to not just “wish” a change into existence, but to form a goal and take the steps to set yourself up for success.

I think I am ready to — at least think about — attempt to “perfect the pull-up.” Are you? Here are 4 steps to perfect your pull-up.

Every activity program should include the three pillars of fitness: cardiovascular fitness, strength, and mobility.

Many of us — myself included — prioritize the cardiovascular and/or strength pillars. I prioritize running — mostly because it makes me feel like a million bucks — and too often I sacrifice stretching, mobility, and foam rolling. Recently I decided that pattern has to be rectified.

My solution? Stealthily sneaking mobility and stretching into my day. Here's how...

Every new client itemizes their goals. First on most people’s list -- irrespective of age and gender – is some variation on “improved triceps” (the back of the arm). Some people want “stronger triceps.” Others ask for “toned triceps.” Others request more “muscular triceps.” The net take-away is that no one seems completely happy with their current triceps workout. Here are my current favourite triceps exercises.

Summer is here in full force — which is fantastic — but it can wreak havoc on a healthy lifestyle; it is easy to consistently overindulge while sitting on the dock, sharing meals with friends and family, playing games, or curling up watching a movie. One or two indulgences can be healthy –— mindfully sharing food with loved ones is a healthy part of a balanced life. The trick is to learn strategies to allow your current self to feel joy and to cultivate positive memories — while still ensuring a happy and proud “future self.”

I thrive workout-wise by constantly trying new “fun” workouts. I am somewhat “workout fickle,” but I am okay with that because variety keeps me interested. As I always say, “when it comes to working out, boredom is the kiss of death.” Core workouts can be particularly yawn-worthy. Front planks, crunches, bike kicks ... snore. Currently I am mixing things up with “add on” core workouts.

My current pet peeve is the restaurant salad. Too many of us are fooled into believing that just because something is called a salad it is the healthy choice. Do NOT be fooled—the salad is too often a perfect example of what I call an “unhealthy healthy” food—sneaky foods that seem healthy but that end up stealthily sabotaging progress! Unhealthy healthy foods—unlike ice cream—tend to slide under the radar and inadvertently sabotage progress.

Flying is hard on the body; the food is usually fairly nutritionally vapid, the air quality leaves much to be desired, and sitting in the downright uncomfortable chairs is almost unbearable. Plus, traveling disrupts healthy habits -- which, for most of us, are hard to form and oh so easy to break. The trick is -- as with everything to do with health -- to always brainstorm possible solutions in advance, come up with a plan of action, cultivate mindfulness and own your choices. Instead of looking for excuses, look for solutions!

I love using medicine balls. Well, really, I like playing with all fitness toys — variety is key when it comes to keeping a workout fun and challenging. Medicine balls are a particular favourite “toy” because they are extremely versatile — they can replace dumbbells, make traditional exercises more dynamic, allow for partner fun, and add a balance challenge.

An important thing to remember is that you need to make your workout part of your routine so you will keep to it. We all struggle with motivation and getting on that machine sometimes. Here are some tips to help you stick to your workout routine.

Cycling is an excellent non-impact and often convenient way to improve cardiovascular health, leg strength, and balance. But, cycling can wreak havoc on your posture and mobility. Why? Cycling involves sitting, and usually a fair amount of bending forward, which can create stiffness in the hips and back and promote bad posture. To counteract the strain of sitting on the bike (since sitting is something most of us do way too much of already), prioritize flexibility exercises that mobilize the hips and chest, and strength exercises that strengthen the upper back and core. Read more tips here to cycle your way to improved health!