Category Archives: Fitness

Anatomy, physiology and aging, Fitness, Training

Are you evolving as an exerciser?

Do you exercise the same way you did 10, 20 or 30 years ago? Has your program evolved into something new? Maybe your program is constantly changing. Maybe your daily physical activity level has taken a steep dive. Maybe you are not even sure what you are capable of doing anymore. Check out the exercise and physical activity spectrum below to assess where you are now and where you would like to go.

Where are you on the exercise and physical activity spectrum?

Option 1A: You have never exercised or paid any attention to physical fitness.

Option 1: You no longer exercise but used to be quite active and competent in your physical abilities. Now you are not sure where you are in your fitness level and you are not sure where to start.

Option 2: You exercise sporadically, in bouts. You get really good at getting started but within a short time things peter out or you hurt yourself.

Option 3: You don’t engage in formal exercise but challenge yourself with the occasional or regular walk, hike or other outdoor activity. The intensity level is more than a stroll in the park.

Option 4: You exercise or move regularly, but switch things up often. You are flexible with the activity you do, and have a lot of options to choose from depending on the day and how you feel. You may work with a trainer that likes to switch things up on you.

Option 5: You exercise regularly and are doing pretty well at what you have always done. You are a clock that doesn’t stop ticking. You are routine to the core.

Things to consider depending on where you are on the spectrum of exercise and physical activity:

Wherever you are on the spectrum, the most important thing is that you decide that you are going to move. Sedentary activities often dominate our current lifestyles and even more so now.

Exercise and physical activity affects the health of not just our cardiovascular and musculoskeletal systems. Metabolism, digestion, hormones, cognition and emotional health can all be impacted by a lack of movement in our daily lives.

Exercise programs that evolve according to your needs will more likely be meaningful and sustainable. If we do the exact same thing everyday, depending on the intensity, the cumulative stress to our bodies’ may result in a breaking down of systems versus the growth and maintenance that keep us functioning at our best.

Here’s my routine this week:

HIIT running plus stretches 2X

Knee and shoulder rehab 2X

Essentrics(stretch and strengthen no weight) 2X

High rep full body muscle endurance exercise class 1X

Moderate paced walk 2 times daily for 25 minutes to and from work

Ask me in 6 weeks and it will likely have evolved into something different. Actually, let’s commit to that and I will let you know.

Whatever your relationship is to physical activity, remain open minded as to what is and isn’t working for you. This way you will increase your success at keeping things going on a regular daily basis.

Stay tuned for ways to evaluate and evolve your current program.

Think NEAT(non-exercise activity thermogenesis)

Think DIPA (daily intentional physical activity)

Think EXERCISE

Think MOVEMENT

Then DO!

Essentrics with Andrea

Anatomy, physiology and aging, Fitness, General, Training

Keeping it real: Physical fitness and VO2 max

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I was a runner back in high school. Mostly distance. But even as a youth it was easy to delude myself on my level of physical fitness. I remember running a cross country race where I had barely trained for it. We did not have a coach that year so we had to train ourselves as a group. Despite having run cross-country ever since I was 9 years old, I “forgot” what it took to be competitive. Without the external driving force(our coach) it was very hard to max out with speed drills and progressive endurance training. I had just finished a summer of partying and eating McDonald’s regularly so the extra weight and new outlook on life didn’t help things.

I had ran the exact same race several times in the past. I recall watching other races with runners who were falling behind shortly after the initial 3/4 sprint start. I remember the winded looks and trudging bodies that looked like they may collapse at any minute. I never imagined myself in their shoes. I would say to myself, “well at least they were trying.”

Obviously, I spoke too soon. I joined my new cohorts with a vengeance. I didn’t just stop at placing poorer than I ever had. I came in last. No joke. People on the sidelines cheered me on, “Come on West Hill!”. In the moment, I wanted to tell them to go fly a kite. It was extremely difficult not to walk off the course and cry in the bushes because of the level of humiliation that I felt. If I hadn’t heard those few words of encouragement I probably would have.

The real problem was that I already knew the method to the madness. My physical capacity for running was seriously depleted and I found out the hard way. It wouldn’t be the last time, but delusional moments following that episode were not nearly as extreme. I was learning, slowly.

VO2 max and muscle endurance.

We use the word fitness as a descriptor of our physical health. It is a general term and may encompasses many different components. The one measurement of our fitness that relates to our capacity to carry out our daily activities is our VO2 max. It is a measure of our heart, lung and circulatory fitness, in others words, our cardiovascular fitness. More specifically, it is the maximum amount of oxygen you can utilize during exercise. Its the critical one that if reduced to a level that is too low, we won’t be able to produce the energy required to get out of bed.

Now let’s take it up (or down) another level. You used to manage the 2 flights of stairs at your workplace but you discontinued that activity because you were working from home. Then you were forced to take the stairs one day and you are stunned by your body’s response. Your head feels dizzy because the level oxygen to your brain has been impacted. Maybe your blood pressure has shot up secondary to your heart’s attempt to supply your body with more oxygen. Your heart is racing and you are out of breath.

You may still have the basic mechanical capacity to do the stairs(i.e. enough strength and joint mobility) but you don’t have the muscle endurance and cardiovascular fitness to support the “sustained” activity.

How to improve your heart and lung fitness.

The best thing about cardiovascular fitness or VO2 max is that it can be improved through physical activity. If you have cardiovascular disease then you may need more guidance but everyone can benefit and make gains.

You need to do something that is beyond your normal level of exertion. You can usually tell if you are accomplishing that by your heart rate and respiratory rate. Of course, if you are seriously deconditioned or have any medical issues you may need to consult with a health professional. If you don’t know, get some help.

Moral of the story

Coming in last was not the worse thing in the world. But I sure felt like crap in more ways than one. It’s so much easier to maintain fitness with a sustainable daily commitment to exercise and/or intentional physical activities that challenge you. If we do that little bit more, everyday, our bodies will adapt appropriately over time.

Figuratively, we need to keep climbing hills everyday to challenge the body to keep up. It naturally wants to decline, and with age, even more so. We need to continue moving towards a higher base camp, higher than the one where we left off. Without activity, we end up progressively going downhill to the lower base camp and eventually we find ourselves below sea level and not even sure how we got there.

Keeping it better than real

Keeping it real will allow you to continue to be able to do all the things you enjoy doing. Knowing that you could do more is even better. Stay in tune with your physical abilities and don’t let them slide. Stay up on the highest base camp possible. There’s no rush to get to the top but don’t inadvertently coast downhill and let the clutch out too soon. Apply the gas gently and progressively. You will be amazed where you can take yourself!

Alright now, let’s GO!

Essentrics with Andrea

Daily exercise options, Fitness, General, Injury

COVID and Jogging in the city: the pros and cons

Jogging in the city is definately an option. It really does push the body, increasing your heartrate and improving your cardiovascular fitness. It can increase the strength and endurance of your lower body, but really involves the entire body to some degree. It doesn’t require much more than a pair of shoes and requires little to no planning. You can easily vary the intensity and frequency. It can include others if you choose. It can make you feel stronger and more energetic. It can give you an endorphin high and zen like focus. It gets you outdoors and into nature.

But I will have to say, in the early stages of the COVID era it appeared that everyone including their dog and their cat were out jogging. At one point the streets of Toronto were rampant with joggers! No joke.

“Might as well go for a jog”. I remember feeling that way a very long time ago.  Actually, about 25 years ago.  When I was younger and my joints were more resilient to effects of pounding the pavement.  My reasons were I wanted to get fit.  Superfit to be exact.  Jogging can get you there. Lose fat.  Increase tone. A run could shake off whatever negative stuff I was feeling, and yes, I benefited from the endorphin high.  That was a given.

But then I might see several patients in pain as a result of running, and they couldn’t stop. My job was to help them mediate the balance between regeneration and degeneration. I have pushed myself to my own physiological limits several times in the past. A more calculated and reflective approach is now needed to stay clear of injury.

Back to the COVID jogging phenomenon. I will note that the volume of joggers on the streets has dwindled with the re-opening of gyms, and people likely returning to work, changes in schedules, etc. But now that the gyms are closed again, I am wondering if the jogging population will rise yet again?

Winter is also coming. Toronto sidewalks in general are not that great in terms of snow and ice clearance, so where are you going to take this jogging phase?

With the first round of COVID, there were actually fewer people on the streets, so there was indeed more space for the increase in joggers. Now we are essentially back to normal street capacity so it might get busy! Watch yourselves!

I have already been re-evaluating my COVID exercise routine. I think I may spend more time learning and creating new Essentrics routines or something similar of my own, with a strong emphasis on music. I have also been focusing on accomplishing true HIIT routines now that I have a heart rate monitor.

Just keep moving. The more variety you have to choose from the more likely you will keep up a physical routine, regularly. Having options already built in is great. Just think about the bends in the road that are no doubt going to present themselves (including the ice and snow). Have your back up plan ready so you don’t loose the momentum you’ve created.

Onward and upward!

Cheers joggalicious movers! See you on the street! 

Essentrics with Andrea

Essentrics®, Fitness, General, Group exercise, Online exercise

Group exerciser: My evolution and why group exercise

Unintentionally, I have evolved into being a group exerciser.  Maybe I always was one.  Now I identify as one.

There are many benefits of group exercise that can make the effort required seem less daunting and some added benefits that can only be experienced in a group setting. Now with COVID there has been an apparent online boom in options so you can do it anywhere without leaving the comfort of your home or workplace. Gyms re-opening with the possibility of live classes is still on the horizon. Even if you are not inclined to try that out, the livestream/ virtual options can provide many of the same benefits and will get you moving.

Early development as a group exerciser

My initial exposure to group exercise was virtually through some old technology called the television. It was The 20 Minute Workout and I always hoped my favorite back up instructor Bess, would be part of the trio.  Despite not actually being in a class, you were exercising along with others.  Sometimes my primary school friends and I would do the lunchtime workout together.

I was inspired by these aerobic exercisers, their confidence and showmanship.  Their integrated and unique combinations of fitness attire were always fun to decipher.  I was a little young and a bit conservative for the high cut leotards with the g string backs but I really thought these women were amazing. The sleek look of the  production and its sense of modernity at the time were unique.  

My first formal in person group exercise experience was at a gym called Lady Fitness.  It was an extension of the Superfitness brand.  I joined Lady Fitness with expressed intent of using the seated inner thigh (adductor) machine. Group exercise wasn’t my initial focus. I really thought that the weighted inner thigh squeeze machine was the answer to all of my problems.  I couldn’t wait to get my chance on it.  

The group classes were generally “aerobic classes” with varying levels of difficulty.  I remember being a little judgemental of one of the instructors huffing and puffing during her own workout.  Now I know better that the apparent effort did not necessarily mean lack of fitness.  It was just exertion, physically and vocally. 

Since that time I had tried multiple other gyms and fitness centres but nothing ever really stuck.  Frequently I was intimidated and extremely self conscious so l stuck to what I was used to which was mostly dance and cross country running.

Middle and later development as a group exerciser

My middle stage was going back to dance training in my late 20’s. It is almost all group physical activity in a dynamic group atmosphere. The final stage of my development included an intro to Essentrics at a fitness conference and then my first live class as a participant. I was fully engaged and left ready to go.

You are not alone

In retrospect, most of my exercise and movement experience had a social aspect which at the time I did not recognize its importance.  I loved it so much that I got started on a group fitness certification. Essentrics brought me back into the social aspect of group exercise.  

Feed off the energy of the other participants

Long before Essentrics, I decided to become a dancer again. I returned to the studio and group physical activity.  I loved being in class and feeling the energy generated by the musicians and fellow dancers! It was so stimulating! Essentrics classes have also provided me a similar encompassing experience as a group exerciser. Your focus is heightened by the group dynamic.

I can do that too!

…back to group exercise or group physical activity.  It really is the best thing for me whether a participant or teacher.  Either formally organized or just a duo after work.  It’s so much easier doing intentional movement when there are others around doing the same thing.  I think part of the motivation is to match your peers and a little competitive spirit.

Not enough time? Finances?

Sometimes there is a financial constraint to group work but the time spent is really just about prioritization.  Its truly up to you and what is it worth to you.   And in the advent of our recent world crisis, there are multiple online options to participate in with the instructor and modality of your choice.  You could even create your own group for that matter and choose someone to lead. The cost of online classes may be cheaper than in person. If you can get a group together likely it will be worth some instructor’s time with everyone making a smaller financial contribution.

Watch and follow someone else. Get out of your head and into your body.

I did an online class this morning for $10 with one of my favorite instructors.  It was totally worth it.  She has amazing energy, and I can see the other participants if I choose(as on Zoom). I stick some earpods in, set up my computer, clear some space, have a mat ready, runners on, and voila! In home training without a significant cost.

I prefer the live streams over recorded where the instructor is actually watching the participants to give modifications and specific cues. You really do feel like a part of a class, and it’s definitely more fun for me than doing my own workout.

Find your peeps. They are out there. Structure a class into your week and make the commitment. Take advantage of the abundant energy that is already out there to get you moving.  Are you ready?

Then LET’S get set and GO! 

Essentrics with Andrea

Fitness, General

Exercise acoutrement: tips on making it work

Exercise acoutrement: do clothes matter when exercising?  Have you ever exercised naked? If you are wearing exercise clothes are they clean or lightly worn? 

Does your exercise outfit make a difference as to how you feel and perform?

I can be motivated by a cool outfit.  Despite being relatively cheap and over-wearing certain pieces, I had the pleasure of reacquainting myself with active urban fashion.  My new threads were from a store that was totally my style. A mixture of sporty, fashion and quality i.e. a small investment.  Not earthy but unencumbered.  I ended up spending a few bucks over two visits at RYU.  It did include a winter coat so it wasn’t purely sweat wear. I really enjoyed the next couple of months feeling pretty cool in my new threads that screamed exercise but urban chic. 

I used to really love clothes.  Little Miss Fuss Budget was an early childhood nickname. If I thought something was ugly on me then it was ugly.  There was no amount of talking that could sway my mind.  I am still like that now but I care a little less if the clothes do not fit perfectly or if they are maybe a little big. Too small?  Never.  I can’t stand wearing clothes that constantly need to adjusted or feel like they are being pulled the wrong direction.  Freedom of movement is essential. 

I also can thank Essentrics and getting a job at Framewrk.  Because I wanted to look my best I splurged a little.  I went out and bought multiple slim track pants and bike shorts, skipping the tights. Way too revealing for my body.  I may as well be walking around naked because that is how I feel in tights. That is just me and my personal preferences around exercise acoutrement.

Steps to success

Its always stimulating to be wearing something that you know is flattering.  But should it be an excuse not to exercise if you are lacking the current exercise acoutrement?  If you are exercising solo in your home you can really get away with anything.  If you are exercising elsewhere, it can be its tiresome to have to change or shower for that matter after a workout. Sometimes carrying around what you need is a pain so just plan to do less when time is limited, i.e maybe you don’t need to do a hardcore workout just before a dinner outing? Or maybe you will just do a light warm-up and some stretches to reverse the posture you have been in all day. No need to sweat it, every time.

Plan your day and your outfits to minimize the dress change.  Wear your sports bra under the work clothes and change to the regular later.  I have minimized my underwear needs by wearing shorts where underwear is built in or optional.

Include your change time time into your workout time

This will leave you feeling less rushed and allow you to plan your intentional activity to be successful in its completion.  For example, I have 25 minutes and I need 10 to change, so that leaves me 15 minutes to focus on me. Be reasonable.

Be prepared

Maybe wear the used clothes once in awhile so you don’t have to carry clothes back and forth everyday if that’s an option. Hang them up to dry in unusual ways (my overhead desk cupboard that is not air tight).  They just need ventilation.  If its a morning workout get your stuff out the night before. Better yet, get it packed the night before for tomorrow’s workout. Buy a few extra outfits so you don’t need to do the laundry as often. Maybe even plan the weeks worth of clothes if you have enough and bring it with you on Monday or whatever day you start your week. If you only have one outfit you like then hand wash it nightly. Fitness gear generally dries faster than the rest.

Be open

We are often very creative when it comes to reasons not to exercise. Be more creative with reasons to exercise. Then empower yourself to do the things that you know will only benefit you. Is it a sweat day or a light day to rebalance? Colour is great at elevating your mood. Add your touches to make it individual. When I had to tape my ankle I created homemade ankle warmers made from socks with the toe and heel cut out. One of my group exercise clients actually asked me where I bought them from!

Reduce, reuse and take simple proactive steps to ensure success

Choosing to exercise is hard enough at times so reduce, reuse and take preventative actions to ensure that you don’t do the “I can’t” because you are not prepared. Make it inevitable. Get your gear on without contemplation. Once you start the process its much easier to get it done. You know you will feel better at the end. The movement is what matters. Not what you wear. If what you wear impacts your decision making, then don’t leave the options open. Exercise acoutrement: close the deal before its done. And then, get her done.

Essentrics with Andrea