February is all about settling into routine and getting those goals and New Years Resolutions planned out! January is the month where we set goals, start something new, or try out a new routine, but as the months progress it is important to find a rhythm to your routine in order for it to be sustainable over the long term. We have some tips below to help you in creating a plan that can work for you and your goals!
Trainer tip of the month from Martina Salling
(certified exercise physiologist and lead trainer)
Did January come and go quickly? As we enter the second month of the year, it’s important to set up a plan for each week if you really want to make changes to your fitness this year. Think of each day as an opportunity to step closer to your goals. One of my favorite quotes on this subject is: “Failing to plan is planning to fail” by Alan Lakein. If you don’t plan time for fitness each day or week, you may become frustrated looking back on the months that passed and the opportunities you missed. If this pattern sounds familiar, don’t let it continue! You are in control of your day, and ultimately your time.
Unfortunately, one of the most common barriers that I hear as a trainer is “I don’t have enough time.” I empathize with this statement, it can be challenging to balance all of your priorities. However, there is enough time, as long as you make time for it. The wonderful thing about fitness is that you can multitask! You can stretch while watching TV. You can catch up with a friend while going for a walk. You can spend quality time with your family while hiking in nature. You can book your trainer on the way to work. Once you begin to feel the benefits of regular exercise, you will begin to crave it. You will notice the energy and mood-boosting effects that movement brings,versus the brain fog and sluggishness of inactivity. Once you feel the difference, it will be easier to make the time for a 10-minute walk.What’s the best time of day to exercise? Whenever you can make it happen! Personally, I like to wake up and do something active to start my day. There’s something about blood circulating throughout my body, bringing oxygen to my brain that makes it easier to take on challenges of the day.
How much exercise should I aim for? We need a balance of aerobic, strength, and flexibility. The Canadian Society for Exercise Physiology recommends 150-minutes per week of moderate-vigorous aerobic physical activity. This includes: walking, cycling, swimming, dancing, gardening, sports, and more! For strength training, at least 2 days per week is recommended to build (and prevent the decline) of bone density and muscle mass. Not only will this help prevent chronic disease (such as heart disease, diabetes, and osteoporosis) but it will also improve your mental health. Flexibility based exercise is most effective when done daily. Frequency > duration! This is because most of us spend time in the same position day after day (sitting!) which causes tightness in certain muscles that affect posture and limit range-of-motion, leading to injury or joint wear-and-tear. These effects can be mitigated with a few minutes of stretching each day, especially if you take breaks from sitting to lengthen your muscles.
What does a balanced routine look like?
My recommended ideal routine looks something like this:
- Monday: strength training session, walk at lunch + stretch
- Tuesday: swimming + stretch
- Wednesday: pilates (core strength training), walk at lunch + stretch
- Thursday: cycling + stretch
- Friday: circuit training session + stretch
- Saturday: yoga flow
- Sunday: hike with family/friends + stretch
If this routine sounds far off from where you’re currently at, don’t try to go from zero to 100 overnight. Start by adding in 1 activity to your week for a sustainable, lifestyle approach. Pick something you enjoy – if you hate running, don’t run – there are plenty of activities that get your heart pumping! Once this becomes habit, add in another activity. Slow and steady is best for long-term success. Putting your plan to action: write it down, tell a friend, meet a trainer. These are ways to stay accountable to your goals. The language you use here is powerful. Instead of saying “I will try to go for a walk tomorrow” use the words “I am going for a walk tomorrow at 11am”. Set this as an event in your calendar to remind you. Honour this event as if it’s an important appointment (because it is!). The most important thing you can do for yourself is take care of your health. If these tips helped you, or if you have found success with other techniques, we would love to hear from you! If you would like guidance on where to start your fitness journey, or how to progress from a plateau, come in for a fitness consultation and assessment. No strings attached.
We are excited to have our newest member of the Livfit team, Sarah Heavenor, is now taking on new clients! Nutrition can be a very confusing, consuming, and frustrating topic for a lot of people. Knowing what to eat, when to eat it, and how to cook it, are the top three barriers to success for most people when it comes to the nutrition goals. We know that your nutrition contributes to your mindset as well as your fitness, but being able to put in place practical tools can be challenging. Sarah has a passion for helping people realize their potential through implementing easy and practical tools which lead to habits and in turn life long success and satisfaction with their nutrition. We are very excited to have Sarah on the team and we can’t wait for you to meet her!
Nutrafit Message Of The Month
Just as you need to plan for your workouts, you also need to plan for your meals. You want to make sure you are eating what you body needs to function optimally but also what you actually enjoy eating! One tool that helps set up your week for success is MEAL PREPPING! This can sound like a very intimidating, daunting, and long process, but Sarah has a whole bunch of strategies that are easy to implement even for the busiest of us! Join Sarah (certified holistic nutritionist) for a night of education, tools, and food! Sarah will be hosting “Meal prep basics to Live Fit” on Tuesday February 27th from 6:45pm-8:00 in the Livfit loft. Learn the tools you need to re-establish a balanced and healthy lifestyle. Build you own harvest bowl and learn just how simple, versatile, and delicious plant based meals can really be! This workshop is filling fast so make sure to register online under “nutrafit” to reserve your spot!
If you are looking for a little bit more tailored nutrition planning or support, Sarah offers one on one nutrition services. Whether you are starting a new diet, diagnosed with a new condition, or just have a new goal, Sarah can devise you a plan that works for your body!
Recipe of the Month: This Pesto is the Besto!
This PESTO is the BESTO
(Plant-Based Vegan Recipe)
- 1 cup fresh spinach
- ½ cup walnuts
- Small bundle of fresh basil
- 1 tbsp hemp hearts
- 2 tbsp olive oil
- 1 medium garlic clove
- 1 tbsp apple cider vinegar
- 1 tbsp nutritional yeast (adds an amazing DF cheesy flavor)
- Combine all ingredients in a high speed food processor until smooth.
- Adjust seasoning to taste
- Serve with pasta, pizza, salads, salmon, roasted veggies and more!
Top 6 Health Benefits
No added preservatives or artificial flavors
- Great dairy free alternative which can help to reduce systemic inflammation & congestion
- Super rich in antioxidants which help to support our immune system and promote anti-aging benefits
- Excellent source of omegas which are extremely nourishing for the nervous system and cell membrane health
- Great source of fiber to support digestion and promote daily detoxification
- Loaded with plant-based protein sources like hemp hearts! This seed is considered a complete protein which means it contains all 9 essentials amino acids necessary for healthy growth and development
As we get into planning for our weeks and introducing a schedule to our fitness and nutrition routine, it is also important to schedule in time for your Mindfit. This can look like a lot of different things and depends on what is authentic to you. Here are some ideas on how you can add Mindfit into your weekly routine:
- Start each day with routine- whether its getting up early to meditate, write in a journal, read a book, be in nature, etc. Make sure to schedule that into your day and it will become a habit.
- Keep track- as you schedule out your fitness and nutrition, make yourself accountable by ticking it off when you have completed, or reflect at the end of the week what worked and what didn’t.
- Be present- it can be hard to be present when we are rushing around to so many different things each day. Try to take a moment even if it’s in your car in the parking lot, to take 3 deep cleansing breaths. When you schedule out your week it can feel like you have so much to do- but remember to take it day by day, minute by minute.