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Investing in Home Workouts

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Not interested in joining a gym?

Instead of paying for a pricey gym membership, you no longer have to drive to a gym, wait in line for popular equipment or register a week in advance for your favourite class, in order to get a great workout. Working out at home has changed dramatically in the past few years. Working out at home is no longer about how much space you have and how much equipment you can buy, but it is all about finding what you are interested in and pairing it with workout programs that are fun, challenging and suited to you and your needs.

Many people find their treadmill becomes a clothes drying rack, don’t let that happen to you! If you are going to invest in equipment, be sure to choose something you will enjoy and use for some time. Along with certain types of equipment you can now register for online subscriptions, download workouts and even stream live real-time classes that you are a part of! Many of these subscriptions track your workouts, caloric output, rewards and most importantly give you accountability. You can develop your own workout calendar, have an online coach make one for you, or download one for free.

Here are a few you can check out for yourself.

First, try a Fitness app. There are many out there such as Fitocracy, BodBot and FitOn. The apps offer different features, depending on your needs and goals. There are apps for tracking your fitness, Personal Trainer apps to give you customized workouts, as well as yoga and meditation apps to keep you mindful and focused. Find an app that will work for you.

Next, check out FitnessBlender with it’s free fitness videos and recipes. Their workouts range from 5 minutes of core to 84 minutes of High Intensity Interval Training (aka HIIT). You can choose your goal, length of time, what equipment you have or want to use, and what you want to work today and it will give you the videos that meet your needs. FitnessBlender has everything from HITT workouts to Yoga and everything in between. Upgrade your FitnessBlender subscription to have a workout and nutrition plan built specifically for you.

Have your own treadmill or bike? Zswift is build for runners and cyclists. Choose your route in your favourite city in countries from around the world, train with a group of people you know or a join a group that is training for a special event, do that event in real-time with others from around the world! In order to connect as a runner you purchase a RunPod or a bike trainer if you’re a cyclist. These devices keep you connected, while calculating your speed, cadence and distance and virtually integrates you into their experience.

Enjoy spin classes? Try it out at home with either Echelon and Peloton. These two subscriptions offer an experience to virtually be in a live, real-time spin class from the comfort of your own home. You purchase the Echelon or Peloton bike and subscribe to the fun, challenging spin classes 24/7. This is a big investment, but well worth it if you love spin classes and want to do it at home.

Finally, Sweatondemand has a full library of everything from yoga, Zumba and spin to strength building classes like TRX and Kettlebell. Equipment or no equipment, you will still find classes here to help you get to your goals. This subscription offers all your styles of workouts and classes, try something new everyday.

Many online subscriptions have free trials. I recommend taking advantage of this to ensure you enjoy the styles of classes the website offers. There are so many to choose from, you’re guaranteed to find something you will like, and not have to drive to the gym. See more articles by Paul Bradbeer at paulbradbeer.com.

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Ski British Columbia

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The weather has never been more perfect for ski season in the Okanagan! The skies are blue with above freezing temperatures in the valley and the mountains are full of fresh powder. There are so many amazing ski destinations throughout British Columbia and the Okanagan is a great place to start. With Big White less than 60 minute drive from Kelowna and Silver Star only a half hour northeast of Vernon. Both hills offer a range of accommodations for those coming in from out of town. Big White and Silver Star are family friendly ski hills that offer ski lessons, childcare and a wide range of beginner to advanced ski runs.

When your taking a break from skiing there are several coffee shops, restaurants and chalets to relax in with a hot drink. Take a stroll through the several shops where you can browse through souvenirs and gifts, purchase a some new snow gear or pick up one of the ever so popular Big White toques.

Not a skier? Your in luck because both hills offer an abundance of activities including: cross country skiing, snowshoeing, ice wall climbing, tubing, ice skating, mini snowmobile rentals and yoga! There is so many things to do at these two mountain resorts that you’ll always have something to do and never get bored.

Looking for a more exhilarating adventure? Head up to Revelstoke for more challenging slopes and if your up for it try out Cat or Heli Skiing! Revelstoke gets an unbelievable amount of snow annually and Cat and Heli skiing offer up a chance to make tracks on untouched terrain. See more articles by Paul Bradbeer on his website

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TRX Suspension Training

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TRX, Total-Body Resistance Exercise, is a specialized form of suspension training that utilizes one piece of equipment (the TRX) developed by former U.S. Navy Seals. The TRX suspension trainer uses your body weight as your resistance and challenges your body’s strength, balance, core stability and flexibility. This device can be used as a single device that offers a full-body workout or can be added to your current program to challenge your body in a different way.

You don’t need a home gym or much space to use the TRX. All you need is an anchor point, which can be secured onto a ceiling or wall stud, or a doorframe anchor that makes it also easy to travel with and use anywhere. Not only is it light, but portable and convenient.

TRX suspension training is based on functional, dynamic training which is why it is effective and has become so popular. The intensity of the exercise you are doing is adjusted simply by increasing or decreasing your body’s angle or adjusting your base of support, ex. distance apart your feet are or going from two legged to single leg exercise.
There a many beginner level movements for those who are new to fitness and suspension training, a wide variety of challenging intermediate exercises and lots of high-level, multi-planar movements for the high level athletes. Suspension training can be used to achieve many goals, whether you are looking to improve your strength, build muscle or lose body fat. There are also movements and programs built to prepare your body for ski season, improve your golf swing or increase your speed and agility.

There are endless TRX workouts that can now be found, for a list of beginner to advanced TRX movements https://greatist.com/fitness/effective-TRX-exercises has a list of 44 exercises to choose from. You can also find endless printables and downloads as well as videos to choose from.

Successful Goal Setting

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Do you make New Years Resolutions?

I prefer not to, but I do find that a new year brings on feelings of a fresh start and is a good time to set new goals. Both personal and professional goals can be made using a few simple strategies in order to achieve success. Have you ever set a goal and found yourself struggling to achieve it, resulting in feelings of failure? If you said yes, you are not the only one. Many people set goals that are not appropriate for them and are unachievable, leading to failure. Follow my 6 simple steps outlined below and you’ll be on your way towards successfully achieving your goals!

1. Relevance
Set goals relevant to you and the current time in your life. Take time to think about what you really want to achieve. Is this really what YOU want to achieve? Do you see yourself following through with this goal? Or is this something that others want you to achieve or that society is telling you to achieve? Sometimes we need to spend some time thinking our goals through to really determine what those goals look like and if we are willing to commit ourselves to achieving this goal. Finally make sure your goal motivates you enough that you are excited to work towards achieving it.

2. Specific
Now you want to make sure to set specific, clear and concise goals. You want to be sure you know when you have achieved this goal. If your goal is vague and generalized then spend some time clarifying that goal, which may include developing several smaller, more specific goals that clearly define your ultimate goal.

3. Measurable
Ensure your goals are measurable. You want your goals to be precise, increasing or decreasing something by a specific numerical value or percentage. Also include time lines and dates to define when you want your goals achieved.

4. Attainable
Make sure your goals are attainable. Don’t set yourself up for failure. Set up goals so you can be successful, but at the same time ensure that they are motivating and challenge you, these goals bring the greatest rewards.

5. Action Plan
Now make an action plan. Set up small, short-term, well-defined goals that lead up to your ultimate goal. Now put a timeline in place with both short-term and long-term goals in order to motivate you to start now. When goals are too big or too far away from being achieved you will not know where to start and get discouraged. Be sure to define a clear pathway to get you to your goals!

6. Rewards
Make up a reward system for yourself for achieving your goals. Even the small goals should be rewarded. This can be as simple as making a chart that you put a star on when goals are achieved. A visual rewards chart helps to keep you motivated and reminds you of what you have already achieved. These rewards don’t have to be of a financial value and should not reinforce any negative behavior, ex. if your goal is to quit drinking coffee, do not reward yourself with a cup of coffee, instead choose your reward to be a nice quality tea you enjoy. Many people reward themselves with the behavior they are trying to reform, like rewarding themselves with a treat when they are trying to lose weight. Make sure to use a positive reinforcement as your reward, one that keeps you on track to achieving your ultimate goal.

Health Benefits of Taking A Spin Class

Spinning is an intense form of exercise that is performed on specialized stationary bicycles that are located inside a gym. This type of exercise offers numerous benefits for the body and mind.

 

Spin Class Benefit 1: Burning Calories

Anyone wanting to lose weight can benefit from an organized spin class that focuses on interval training. This type of exercise can burn a lot of calories so that an individual can lose weight rapidly in the lower areas of the body.

 

Spin Class Benefit 2: Building Muscle Mass

A spinning workout can build muscle mass in the thighs, hips and buttocks. These are the areas of the body where many individuals have flabby muscle tone from sitting in an office chair each day.

 

Spin Class Benefit 3: Improving the Cardiovascular System

An intense spin class several times a week offers aerobic benefits such as increasing the body’s blood flow, improving the condition of the lungs and protecting the heart. Experts recommend working out for 20 to 45 minutes for the most benefits from this form of exercise.

 

Spin Class Benefit 4: Socializing with Others

The individuals in a spin class often become friends, and socializing with others offers several benefits such as preventing depression or anxiety. Joining a spin class that meets at the same time and location several times throughout the week is a good choice to have the most mental health benefits.

 

Spin Class Benefit 5: Sculpting the Body

A spin class that requires a bicycle that also moves the upper body can help someone to have a sculpted abdomen, arms and legs. By having a knowledgeable trainer, an individual can learn how to use the specialized bicycle correctly to have the most benefits.

 

Spin Class Benefit 6: Reducing High Blood Pressure

It is essential to reduce high blood pressure to protect the body’s blood vessels and arteries, so an individual can participate in a spin class three times a week to eliminate this health problem.

 

Spin Class Benefit 7: Low-risk of Injury

For someone who isn’t in the best physical condition, spinning on a bicycle is a safe form of exercise. First, the classes are in an indoor environment that has other people available, and it is nearly impossible to injure a muscle, tendon or cartilage while spinning.

Running Rules You Should Break Now

There are certain truths that are inescapable for every runner. While these truths include the ever-present risk of chafing and the need for the emergency bathroom stop, there are certain things that are unavoidable for runners. However, while running rules exist for a reason, there are some that need to be broken.

 

Breaking the Rules: Running with Reckless Abandon

It helps to follow the rules, but certain unspoken running rules should be done away with. The following are a few rules of running that need to be broken now:

 

  1. Runners Have to Carbo-Load Before a Long Run

Increasing one’s intake of carbs during the weeks and days before a long run is almost law amongst runners, but is it accurate? While the idea of carbo-loading may make sense in theory, in reality, it can create some gastrointestinal problems, Runners that focus on carbo-loading will likely experience nausea, constipation, diarrhea or bloating before, during or after the run.

 

  1. It’s a Bad Idea to Increase One’s Mileage More Than 10% Per Week

In order to run longer distances, runners need to increase their mileage every so often. This is why this 10% rule exists–most runners swear by this rule to avoid any injuries. However, this 10% mileage increase rule isn’t law. Today, many runners are opting for The Daniels Method. This allows runners to increase their mileage every four weeks.

 

  1. The More One Runs, the Easier it Gets

Typically, the more often one does something, the easier it gets. With running, this isn’t the case. New runners often believe this as they try to push through the beginning stages of becoming a runner, waiting for the day that it all gets easier. This is why so many runners adopt the mantra “easier but still hard”. While running may feel better the more one does it, it’s still not an “easy” thing to get through.

 

  1. Landing Heel-First is Wrong

Ever hear that heel striking is bad? Well, it’s time to rethink this running rule. According to new evidence, whichever way the heel strikes the floor, the body will still absorb the same type of force.

Runners hoping to run longer distances or strengthen their body overall should run without the limitations runners usually place on themselves. While it’s important for runners to stay safe, these common, yet inaccurate “rules of running” can be done away with.

Most Common Golf Injuries

Avid golfers are aware that there is a probability that they will experience several injuries in their career. Some of the injuries are minor and cannot interfere with the effectiveness of a player while other are severe enough to terminate a career. Individuals should understand the probable injuries at an earlier stage so that they can prevent and learn on the best methods of solving these problems. Here are some the golf injuries.

 

  • Rotator Cuff Injury

Those individuals who play golf on a daily basis are likely to injure their rotator cuffs. Most of these muscles, which are located in the shoulders are used for stabilizing purposes. These muscles are likely to swell when they are swung with much forces such that they occupy the space between the shoulder bones and the arms. A muscle is also likely to tear, which has the potential of causing much pain while at the same time inhibiting the game of a golfer.

 

  • Back Pain

According to the United States health statistics, more than 85 percent of all golfers are likely to experience back pain in their lifetime. Considerable stress and pressure is placed on the spine and the muscles surrounding the spine due to continuous swings and rotations. This is compounded by the fact that most of the golfers tend to repeat the same motions in hundreds of times. Minor strains and pain on the back can sometimes lead to serious injuries.

 

  • Wrist Injuries

Tenderness and pain are common types of wrist injuries that golfers experience. These injuries are caused by the repetitive motions of the golfer as he or she swings with high speed and on a repetitive basis. These injuries are also likely to occur on impact between the golf stick and the golf itself. Swelling of the tendons is another common wrist injury that all golfers should understand. Most of these injuries can easily be prevented through various conditioning programs.

 

  • Hip Injuries

Golfing is highly known to involve a tremendous amount of twisting movements and pivoting which hip joint sometimes can fail to withstand. The hip joint is subjected to stress and movement that involve extension and flexion forces, which can cause muscle tearing and constant pain. A golfer can consider warming up before playing so as to minimize hip injuries.