Category Archives: Stories

Exercise evolution updates, other, Personal notes, Support

Exercise resolutions 2023

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Not sure where to start with your exercise resolutions 2023? No pressure. I will go first:

First, my exercise evolution update

With the exception of the last 7 days, my routine has been pretty consistent and I look forward to resuming and evolving my program in the new year. In short, I will be continuing with lunchtime cycling, after work stretch and strengthening (machine, body weight and theraband, primarily legs), twice weekly Essentrics® class(teach), teaching a new mini class Wednesday am, weekly HIIT online class with my exercise peeps, and walks to and from work (get the snowpants out!)

I have some more specific goals that are exercise related:

A) I want to retest my VO2 max with a step test (Modified Canadian Aerobic Fitness Test (mCAFT)). Not sure what VO2 is? Check this post.

B) I want to retest my heartrate level during my fitness classes to see if my past calculations on time spent in a moderate intensity zone is accurate.

C) And I am strongly considering the dabble. This involves an in person or perhaps online ballet class. It will be very interesting to see how the class feels as it has probably been about 12 years since I have stepped into a dance studio. In person would be ideal as well as my biggest challenge. I will keep you posted.

Now for you.

If you don’t have any ideas, check out some of my past posts:

Q: Would you like to find out where you are on the exercise and activity spectrum? If you know where you are, you might be able to envision where you want to go.

Q: What do you want, what do you need? Check out Exercise Specificity.

Q: Do you need a story to get the ideas flowing? I’ve got a couple: The evolution of a group exerciser and Keeping it real.

I am going to open up the comments so if you wish to post your exercise resolutions or activity plans for the 2023 please do. It can be simple or with some detail.

If you don’t have any resolutions, don’t worry. The beauty of exercise and physical activity is that you can start anytime you want. Whenever you are ready. Exercise is one of those things that for many of us has its ebbs and flows. No guilt required.

And if you need help, find some help. Follow up with your favorite health practitioner or fitness professional. Complete an activity readiness questionnaire if you have any concerns. I plan to provide you with more structure and support, so feel free to join my email list for further updates very soon!

Are you ready? Then get set! Let’s GO!!

Essentrics with Andrea

Activity readiness questionnaires;

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PAR-Q Online

Cardio and VO2, Data, other, Personal notes, The practise

Exercise evolution update and VO2 testing

Here is my most recent exercise evolution update and VO2 testing. I haven’t tested myself for many years and I was curious to see if my exercise evolution to date has been sufficient to maintain my cardiovascular fitness.

In short, VO2 is a measure of your cardiovascular fitness. The better your VO2, the more physical activity you can do on any given day, and in terms of longevity, the more you move now will have a significant impact on what you can do as the years progress. 

I assessed my VO2 because I do not do a lot of extended “cardio” sessions. As you will see, my “cardio” efforts are not at a high level, but instead a multitude of moderate physical activities and modest durations. In addition, given my age, there is an anticipated decline every decade in your aerobic capacity starting in your 30’s or 40’s. I plan to be a “mover” for the rest of my life, so having a good aerobic capacity is essential in maintaining an active lifestyle.

The CSEP 24-Hour Movement Guidelines for adults 18 to 64 years, and adults 65+ include the following recommendations when it comes to physical activity:
  • Moderate to vigorous aerobic physical activities such that there is an accumulation of at least 150 minutes per week 
  • Muscle strengthening activities using major muscle groups at least twice a week
  • Several hours of light physical activities, including standing
  • For adults 65+ it was recommended to include balance activities
Here is my exercise evolution update

I have included updated values on time spent at a moderate intensity on a weekly basis (MT) in each activity. Want know what moderate intensity is? See my next blog here for further details on how it was calculated.

Daily walks: 25 minutes each, 8-10 times/week. I am probably moving at a light to moderate pace……no, not really. When tested, I do not reach moderate intensity levels. MT=0

Treadmill jogging: 1 mile @ 5.3 mph 3-4 times/week. MT=40

Hip and knee strengthening plus stretching, abs: 20 minutes 2-3 times/week. Moderate level 12 minutes x 3. MT=36

Essentrics: group exercise class (instructor) one hour 2 times/week: Moderate level 30% of the time MT=40

HIIT style online class: Once weekly moderate level 20 out of 60 minutes. MT=20

Stairs: 3 flights up/down at least once daily(30 sec each). MT=0

Standing: I stand frequently. Sitting much more that an hour at a time gets me fidgeting.

Total time weekly at moderate level or more=136.

I am a little embarrassed in that when I originally wrote this, I estimated 311 minutes/week. I was way off. But good to keep it real and know where there is room for improvement.

VO2 testing and results

I used the Modified Canadian Aerobic Fitness Test (mCAFT). It involves stepping up and down 2 steps(and sometimes one large step if you make it to the final stage), at progressively faster cadences. You calculate your heart rate max and then work through the progressive stages until you reach 85% of your maximum heart rate. Each stage is associated with an oxygen cost. Based on the stage you reach for your age group, you take the oxygen cost and input that into an equation that will give you your aerobic capacity result (VO2).

Well, I did well. I did not make it to the final stage. My perceived exertion by the end was approximately 17 out of 20. Part of the protocol is to check your blood pressure during recovery, which gratefully was better than expected.

So my result was 45 ml/kg-1/min-1 . My health benefit rating was excellent for my age range(50-59) and could be found in the excellent range for 30-39 year old’s. If I had made it to the last stage, my VO2 would have calculated to be 49 ml/kg-1/min-1. I would have then been in the Excellent 15-19 year old group. I will have to look into who the study sample was and how this came to be. In the meantime, I love finding out new info about myself that I can then re-assess at a later date for comparison. There are also other test protocols that I may try at a future date.

Until then, check out my Essentrics with Andrea page if you are thinking about being more active.

Alternatively, you can look at the structure of my current exercise evolution update and substitute your own activities that you currently engage in. You may be surprised as to how much you are doing for yourself.

Lastly, here is one more post on Keeping it real: physical fitness and VO2max. Movement no matter how small still rocks! Are you ready? Let’s GO!

Group exercise, Personal notes, Stories

The evolution of a group exerciser

This an updated post from from September 2020

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 online boom in options. You can do it anywhere without leaving the comfort of your home or workplace. Gyms re-opening with the possibility of live classes has once again been halted. The livestream/ virtual options can provide many of the same benefits and will get you moving.

Early development as a (virtual) 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.  My primary school friends and I would get together to get a lunchtime workout in.

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.   

Early development as a (live) group exerciser

My first formal in person group exercise experience was at a gym called Lady Fitness when I was about 15.  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. The inner thigh machine was the answer to all of my problems at that time.  I couldn’t wait to get started.  

In between adductor training sessions, I trialed many of the group classes offered. They were generally “aerobic” 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 centers but nothing ever really stuck in terms of group fitness. I remained doing mostly what I was used to which included dance, running and team sport. After high school, I continued on the path of running and weight training.

Middle and later development as a group exerciser

My middle stage of development included going back into formal dance training in my late 20’s(I had my midlife crisis in my 20’s). Dance school is almost all group physical activity in often a highly dynamic atmosphere with live musicians. I studied full time for about 3 and a 1/2 years and then tried to make it as an independent dancer for the remainder of a decade. Supporting myself as a dancer did not become a reality but I was sure glad to have had the experiences that I did.

The final stage of my development included an introduction to Essentrics® at a fitness conference. At that point it had been at least 10 years since I had experienced physical group dynamics. It turned out to be a technique that I enjoyed and it piqued my intellectual curiosity. I left the conference fully engaged and ready to go.

The benefits of group exercise

Feed off the energy of the other participants

When I had returned to the dance studio, I realized that I loved being in class. The energy generated by the musicians and fellow dancers was spectacular and so stimulating! Essentrics® classes have also provided me a similar encompassing experience as a group exerciser. Your focus is heightened by the instructor, music and group dynamic.

I can do that too!

It’s so much easier doing intentional movement when there are others around doing the same thing.  This could be a class or even a duo. When I see others exercise, I want to exercise too(or at least think I should be). I think part of the motivation is to match your peers and a little competitive spirit too.

Not enough time? Finances?

Sometimes there is a financial constraint to group work. In the advent of our now not so recent world crisis, there are multiple online options. The cost of online classes may be cheaper than in person.

When it comes to time, the online workout option eliminates more than half of the battle. You are not depending on traffic or the TTC to get you there on time. You can potentially do it at work or home depending on the routine.

Other possibilities may include creating your own group and choosing someone to lead. Use some prerecorded workouts or online applications. If you can get enough people together, you could share the cost of a workout with an instructor you choose.

Watch and follow someone else

I did an online class this morning for $10 with one of my favorite instructors. She has amazing energy, and I can see the other participants (when I choose to). I clear some space, get a mat out, earpods in, runners on, and voila! Instant group fun!

Although there are many recorded options, the benefit of a live stream is that 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 workout solo.

Group exercise

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 present to get you moving.  There is no time like now. Are you ready?

Please check out my page Essentrics with Andrea if you are interested in online group exercise. For more info check out Essentrics® and Group Exercise.

Options-exercise, Personal notes

Dabbling to promote exercise program evolution

Dare to dabble

It’s been at least 6 weeks since my last exercise evolution update. One thing I mentioned in my last update was the variation in time spent exercising. I have continued to be biased towards shorter workouts, and combining different short workouts together. But now I am dabbling to promote exercise program evolution. I say dabble because my new exercise choices are outside of what I normally would do. I am committing to the new option for a prescribed length of time at which point I should be able to discern the degree of benefit it provides me.

The danger of the “dabble”.

Sometimes when dabbling you may be trying new activities that your body is not used to. So how do you mediate the risk? By going through the routines initially as an outsider looking in. My suggestion to you is to maintain your “space” by working within your abilities. If you don’t look exactly as pictured, who cares? Be very curious, move slower, smaller, and take advantage of any modifications offered. If you are looking at something that is truly outside of your abilities, then maybe repeat something done earlier in the routine, or just substitute your own movement. Exercise program evolution means more variety, less boredom, and possibly fewer overuse injuries from doing the same thing over and over again.

Tabata yoga

My exercise dabble: “21 day yoga tabata course”.

The course has been more beneficial than I had anticipated. One, as an instructor I like to look at different styles of teaching and presentation. Two, I like to tune in to the anatomical and biomechanical explanations. And three, it has allowed me to reconnect with the benefits of stillness and breath found within a yoga workout.

The tabata part is esentially MIIT(moderate intensity intervals). I don’t think they were sufficient to get the heart rate up to true HIIT(high intensity interval training) levels. See this blog for a further discussion on HIIT or steady state cardio for fat loss.

Here is my exercise evolution update:

Monday to Friday: I walk to and from work (2X25 min)

Monday: Tabata yoga 20-25 min plus steady state jog 25 min

Tuesday: Tabata yoga 20-25 min plus hip/knee strengthening with sliders, leg press, ham curl

Wednesday: Tabata yoga, 2 sessions

Thursday: 10 minute run warm up, Tabata yoga 25 min, interval running on treadmill 20 minutes

Friday: Tabata yoga 25, lower body routine similar to Tuesday

Saturday: HIIT style online class, using bodyweight and resistance bands, 1hr

Sunday: Essentrics full body stretch and strengthening class, continuous movement, 1 hr

Check out where you are on the exercise and physical activity spectrum. We probably have more options now than ever (online, outdoor, indoor gyms) so if you haven’t got started on your goal of daily physical activity, don’t wait any longer.

Essentrics with Andrea

Exercise evolution updates, Personal notes

Exercise Evolution Update

Its probably been more than six weeks since I last posted an exercise evolution update. The reason I do this is to provide myself as an example of someone who exercises regularly and constantly switches up the routine. The biggest change has been the duration and frequency of exercise. I released the reigns a little, and I feel just as good as ever. Compare this weekly routine to my last exercise evolution update in the post Exercise options: keeping them open.

My latest routine this week:

Steady state jog on treadmill with some incremental increases in speed: 5.0 mph to 6.8mph 1X per week(30 min)

How did I come up with 6.8 mph? I did a 10k run when I was about 15 years old. My average pace at that time was 8:50 per mile, which translates into 6.8 mph. I am working towards improving my speed without breaking the bank.

Hip and knee rehab exercise both bodyweight exercise and gym machines 2X/week (25 min with warm up)

HIIT (both an online class and personal version) 2X/week(60 and 30 min)

So this HIIT is really more interval training, with work and relative rest periods. I don’t think I am getting my heart rate up past 85% of its max consistently during the work phases, but I make it effortful (probably a 5-6 on a scale of 10). For the relative rest phases I do toning exercises, changing postures in each rest interval.

Essentrics 2X/week (30min to 1hr)

Walks daily 2X 25 minutes

Stretches: I still find static stretches for my quads and hip flexors are essential to maintain the length and flexibility 2-3X/week(15 min)

Frequency and duration

You can see the the majority of my workouts have been 30 minutes. Only 2 of my workouts require one hour. There may be one or more of the above activities in one day. But even if I did a minimum of 30 minutes a day, 6 days a week, that’s 180 minutes. Check out the Canadian 24-Hour Movement Guidelines for Adults ages 18-64.

Getting started with my workouts over the last couple of months have been a challenge, in that sometimes I feel like I am starting with the tank half full. Ultimately, these shorter workouts have left me feeling more energized and have reduced my stress levels. I am getting smarter and more in tune with what works best for my body right now.

Is there something you could do right now to stimulate positive physical health? Small commitments to exercise and keeping your options open will help you stay on the path to better health and happiness. You know its worth it, so let’s go!

Essentrics with Andrea

Options-exercise, Personal notes, TIps

Exercise evolution: how to avoid boredom with exercise

It is important to be ready for those times when you are experiencing boredom with exercise. The evolution of your exercise program should allow for variations as needed. I know I am continually evaluating my program and it is always changing. Variety in exercise is important for many reasons.

One reason is to avoid boredom with exercise. Did you ever have a plan to do some sort of exercise, to find yourself saying, “Ugh?! This is so boring!” I know I have, so what do I do? Well , I don’t throw the towel in and use boredom as an excuse to stop but as a reason to be creative or improvise. There are truly a multitude of things you can do to get yourself moving. If you are not up to one thing, try another. Just making some slight changes may be enough to keep you on track. Let me give you an example of how my program has evolved over the last 6 weeks.

Here was my weekly routine 6 weeks ago

Steady state running with one minute “fast pace” every 5 minutes for 6 cycles (30 min) plus lower body stretches 2X

Knee rehab 2X and shoulder rehab1X.

Essentrics(stretch and strengthen no weight) 2X

High rep full body muscle endurance online exercise class 1X

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

It turns out that this past week was the most varied and challenging to date. I had to depend on my steadfast methods (get changed without necessarily knowing my plan for the day) and assumptions (any amount of intentional movement is better than none) to keep me on the straight but not so narrow path:

This week’s exercise and activity program

Mixed cardio (elliptical and treadmill) moderate intensity (30 min) 1X

Treadmill steady state moderate intensity jog (20 min) 1X

Knee rehab body weight and machine strengthening (30 min) 2X

Alternate knee rehab using different equipment for variety (20 min) 1X

Essentrics practice class (30 min) 2X

Essentrics full class 1hr 1X

Hip and Knee stretches 10 minutes 2X

HIIT online class (1hr) 1X

Upper body bodyweight workout (15 min) 1X

Walks to and from work daily (2X25 min/day) 5X

The mixed bag of goodies was required to avoid boredom with exercise this week. And just for fun, when you add up the time spent, I was moving at least twice the minimum recommended in the Canadian 24-hour Movement Guidelines for Adults aged 18-64 which includes:

Performing a variety of types and intensities of physical activity, which include

  • Moderate to vigorous aerobic physical activities such that there is an accumulation of at least 150 minutes per week
  • Muscle strengthening activities using major muscle groups at least twice a week
  • Several hours of light physical activities, including standing

Want to know where you are are on the exercise and physical activity spectrum? Check out my “Are you evolving as an exerciser” post to see where you fit in.

Start with a thread of exercise. Don’t worry about the end result. Just know that what you give now you will benefit from later. The small parts will make up a whole and and even more. Allow for variety and last minute changes. When you apply yourself to do the simplest of tasks you will soon find yourself at a new level of fitness and abilities. Exercise evolution: one day at a time is all you need to get there.

Let’s GO!

Essentrics with Andrea

Exercise program design, other, Personal notes, The practise

Creating Space to Exercise

I have been dreaming of my own personal exercise studio with all the gagetry needed to both receive and give amazing exercise experiences. What do you need to make an ideal exercise space?

My exercise space

I don’t have the luxury of a separate space in my home for exercise, so I already use a multiple use space for yet another use. Gratefully, the space that I do use does not have any furniture that requires re-positioning. I have an open wall when teaching for my backdrop. My camera depth is limited so boxes on a counter serve as my tripod when virtual.

One thing I am noticing is that lighting can be a problem, especially on overcast or winter days. I may need to invest in more lights so I can be visible to myself and others while on the screen. For different levels of exercise (standing, lying) my computer has to be re-positioned so I can still see well. Did we ever imagine that we would be fiddling around with a computer while exercising?

If you are more fortunate, there may be more things that you can look into like improving your technology for your virtual experiences. It really helps if you can hear an instructed program clearly. Something simple like earbuds if you can tolerate them can allow you to zone in to cues and music.

I think back to all of the physical spaces I have moved in for the sake of fitness, conditioning and the creation of movement. There have been some that were amazing and others that were not so appealing.

Here is a summary of the factors that made the exercise experience more or less pleasurable:

The Good. Light, good audio/acoustics, clean/uncluttered, easy access, not isolated, fresh air, some sense of newness/modernity and if not, unadulterated classic style, soft floor(wood versus concrete), no carpet.

The Amazing. There were a few spaces where the atmosphere was further enhanced. They all had a cathedral-like structure (very high ceilings and lots of light). No doubt the feeling and sensations that came to me when in those spaces included: Spiritual. Expansive. Uplifting. Energizing. Welcoming.

The Not So Good. The spaces that I didn’t care for much and that I believe ultimately influenced my movement experience included: old and decrepit, cold(I mean really cold), yellow tinged walls, low ceilings, dark, cluttered, and significant distractions from outside sounds.

We can’t all have perfect personally controlled spaces to move in. Especially when exercising in our homes, there may be a limitation of physical space and/or a shared space that can’t otherwise be significantly altered.

I don’t have a magical solution to creating an amazing space but if you start with the basics, like reducing clutter and improving lighting, this can go a long way to improving your exercise atmosphere.

But don’t wait to have the perfect space to get started. The exercise experience is obviously more about what you do with your body than where you are.

Defining your space physically and mentally will ultimately help you fulfill your goals. Removing both the tangible and intangible obstacles, with practice, will make your everyday commitment to movement and physical well being more regular and automatic. Make positive connections with your physical space and build on the possibilities a day at a time. Making space available may simply be deciding that here and now is the best option. Go for it. Let’s move!

Essentrics with Andrea

Anatomy, physiology and aging, Cardio and VO2, Stories

Keeping it real: Physical fitness and VO2 max

1 Comment

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

Options-exercise, Stories

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®, Group exercise, Stories

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