Q: I love exercising, but I hate stretching. Does it really make a difference if I skip my stretches? A: There are so many great reasons to stretch! For one thing, stretching can prevent injuries and improve performance. This means that you will get even more from your workout if you stretch! Plus, you will actively increase flexibility and range of motion, which is a must if … Read More
Full-Body Seated Stretches
Those with sedentary jobs have long known what modern exercise science is just now proving: sitting in one place all day long is much harder than it looks! Remaining seated for all or most of an eight-hour shift at work, which is often extended by a few hours on the couch each night, can literally take years off your life and … Read More
Raise Your Calves Game
Many already know the fitness adage, “never skip a leg day.” It’s definitely good advice. After all, focusing too much on the upper body causes imbalances, limits fitness levels, and caps muscle-building potential. Unfortunately, many typical “leg days” include only of variations of squats, lunges, and deadlifts for the glutes, quads, and hamstrings. But what about your calves? The problem with … Read More
Ask Shaun: Avoiding Afternoon Energy Slump?
Q: At around 2pm I can barely keep my head up. A nap is not an option! Any other healthy suggestions? A: Mid-afternoon malaise is healthy, but it should feel more like drowsiness than total exhaustion. Caffeine can help, but it causes unpleasant side-effects for some. Other options include eating a healthy breakfast and performing regular cardio. Breakfast sets the dietary tone … Read More
Ask Shaun: Better Workouts in Less Time?
Q: I don’t have enough time for long workouts. How can I shorten my workouts while getting the same benefits? A: These days, it’s hard to find time to workout. But that’s not an excuse! Like most things, it’s about working smarter, not harder. One way to shorten your workouts is to make sure you are not wasting time at the … Read More
Ask Shaun: Breakfast and Lunch Protein?
Q: I know eating enough protein is important, but what are the best sources to consume early in the day? A: You’re right that protein is important! It builds muscle, keeps you full, and is not readily converted to body fat. A healthy diet should include about one gram of protein per three pounds of bodyweight, or 50g/day for someone … Read More
Making Summer Fitness Fun For Kids
Many think of weight issues as a problem for adults, but according to the World Health Organization nearly one third of Canadians aged 5 to 17 are affected. And in our increasingly online world, it’s only becoming harder to get our kids moving, even in the summer. Still, even though it might seem daunting at first, it’s actually as simple … Read More
Ask Shaun: Best Stretch for Back Pain?
Q: I sit all day at work. When I get home, my back is stiff, tight, and very sore. What is the best stretch I can do to get some relief? A: These days, many jobs require prolonged sitting, with serious negative effects, including increased back pain. As a result, Karp OTs suggest standing desks, ball chairs, walking meetings, and more, to … Read More
Ask Shaun: How Much Exercise Is Enough?
Q: I care about health, but I’m so busy! What is the minimum amount I should exercise to be fit? A: Most of us are pretty busy, but the trick is to consider exercise a priority and build your life around it. Still, I understand if you can’t fit in multiple hours of daily exercise. If you simply want a healthy lifestyle, plan … Read More
Ask Shaun: Hockey Leg Workout Schedule
Q) “I’m a hockey player, how many times per week should I work on leg strength this summer?” A) Leg strength is very important for hockey players. It’s what gives you speed up the ice and strength for battles along the boards. Still, the most common mistake with leg strength is over-training. Instead, try to limit your leg strength sessions … Read More
Ask Shaun: Pre-Workout Breakfast Tips
Q: “I’m trying to motivate myself to exercise in the morning before work. What’s the best breakfast to have before hitting the gym? Also, how much time should I give myself between eating and working out?” A: Great idea! Getting up early might be the best way to squeeze in a workout. If you want to eat first, try something light, … Read More
Ask Shaun: Losing Baby Weight… Where to Start!
Q) “I’m a new mom and I’m ready to start shedding some pregnancy weight. Help! I don’t even know how to begin.” A) Our trainers see many moms with this goal. To be successful, it’s important to focus on both nutrition and exercise. Start by stocking up on healthy snacks. With the busy life of a new mom, you’ll need quick, … Read More
Ask Shaun: Overcoming Weight-Loss Plateaus
Q) I was losing weight early in the year, but I am no longer seeing results. Now I’m losing motivation and need to get back on track. Any advice? A) Think of the old expression, “You can’t outrun a bad diet.” It’s totally true! After all, you can lose weight with diet alone, but no amount of exercise combined with … Read More
Cut The Suspense – TRX Is Here To Stay
Suspension Training involves performing whole-body strength and stability exercises while suspended from sturdy, anchored cables. It emerged in 2005 and became a true fitness trend by 2010, but some still believed it was a passing fad, like “toe shoes.” Now, after a decade of increased popularity, TRX cables, the product leader, are a fixture of gyms everywhere. How this happened has … Read More