Category Archives: Stories

Group exercise, 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.

Cardio and VO2, Goal & activity/exercise matching, Stories

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

Essentrics®, Exercise & physical activity options, 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

Exercise program design, Stories, TIps

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

Anatomy, physiology and aging, Exercise goals & benefits, Stories

Why I exercise and how I dealt with injury

Why I exercise

I have not been sedentary for my entire life.  This doesn’t mean that I have been running around in circles but almost.  I can’t sit still.  But where does this come from.  Anxiety, nervousness, boredom?

When I do move, whether it is intentional or not, it distracts me, redirects my mind, allows my thoughts to wander OR if it is intentional, I have almost 100% of the time felt some sort of release following exercise, both physically and mentally.

While exercising/moving I get to zone in on my body and zone out of any current mental pre-occupations.

One of the things I like about exercise the most is the kinesthetic feedback I get from my body.  I like the feeling of a good muscle contraction, control over the limb involved, and the resting tone that remains after.

I am very aware of when I have some new soreness, swelling, bump or other various body asymmetries come up.  My hands are just drawn to the area and then voila!, There is something there.  Gratefully never serious.

When I do have pain, I can usually deal with it and complain very little on the outside.  On the inside I do get irritated especially if it lasts a little longer that I anticipated, resolving slower than expected.  I don’t ever lose the hope that it will get better.

Getting a taste of your own medicine…..

Exercise and injury

I actually sprained my ankle on a Thursday many weeks ago.  It was simply from running across the street and turning my ankle over on the streetcar track.  Initially, I knew I was injured but I could still walk.  The limp reduced over the next several steps but I had to walk very consciously and with awareness the rest of the way.  It was not until the end of the day, as my ankle swelled and the pain increased, that I realized this was not a mild sprain and would preclude my exercise activities.

So I did something out the ordinary for me.  I asked for help to cover my Essentrics class the following evening and I spent that evening and the next with my foot elevated with intermittent icing.  I taped my ankle for work and sat as much as possible during my workday.  The relative rest really helped.  By the second morning following the sprain, I noted further improvement in my range of motion and continued to rest it for the day.  I decided that I would be able to teach my Sunday morning Essentrics class, with taping and a few modifications.  I made it through the class with some mild arch pain that subsided over the course of the day.  I continued to tape it daily until it is fully resolved to prevent accidental re-injury.

So I was amazed at the effect of REST.  Historically, I have had multiple sprains, but rarely if ever, reduced my activity level to promote healing.  I usually just kept up with the maximum level activity possible, allowed pain and swelling to occur, and waited several weeks for the strain to resolve.  This time, I continued on a moderate path, of relative rest (not walking to work, not stationary cycling and not teaching my usual number of classes). 

The benefits of relative rest shouldn’t be a big surprise to me, but despite my knowledge, I am like many people, who tough it out, thinking that less is not better.   I don’t like to bring attention to myself, and frequently suffer quietly under wraps.  I am not exactly sure exactly where that pattern has stemmed from but ultimately, I am on a new path, to a more sustainable body, hence Sustainablebod.ca has birthed itself as my perspectives, knowledge, and desire to maintain a healthy ‘older’ body has come to the forefront more than ever. 

Take your number one reason for exercising and think about where you are now and where you want to be.   Are you already there?  Do you need to maintain or improve?  Is it an emotional, physical, physiological or cognitive reason for exercising? Is it realistic?  Maybe you just want to have fun? 

Wherever you are on your fitness journey there will be many moments when you question yourself.

For example, why am I doing this and should I be doing this now?  Is there something else I should be doing in addition to what I am doing? Is this enough?  Is it too much?  Why is my (insert body part) hurting?  It really is not that easy to know how much you need,  how often and what type of movement is best for you.  It no doubt will be an ongoing process of re-evaluation.  There is no one size fits all.

But I am almost positive that if you begin with the less complex activity as a starting point you will likely find something that is useful and safe to do.  When your goals become clearer the path should also become clearer.  It can be a fun ride if you don’t get hung up on details.  Unless you have already done it before.  But even then, bodies and circumstances change.

My suggestion is to be willing to question but don’t let these questions stop you from deciding to move.  Its always better to have completed the simplest of tasks than nothing at all.  You can’t reflect unless you have recent up to date experiences to reflect on.  Give yourself some new information to work with.  And that information comes from your body and your experience inside it.  

Essentrics with Andrea

Brainhealth, Exercise goals & benefits, Stories

Exercise in times of elevated levels of stress

This is a blog that I wrote some time ago during the early COVID days. I am not one to succumb to the pressures of stress.  Generally, I feel that I can handle stress well but recent world developments have had an impact on my current primary occupation and financial sources of income.  I would like to think that I can do it all, but as of late, I have allowed myself a bit more flexibility in my exercise expectations than I normally would during a regular week. Exercise in times of elevated levels of stress can be challenging.

To exercise or not to exercise.  That is a question.  I last put in a “formal” workout 3 days ago.  It is not a long time, but long enough to trigger some guilt for not doing my usual (Essentrics) exercise workout at a rate of 3-4 times per week.  On the brighter side, I have been walking twice daily for 25 minutes for the purpose of transporting myself to and from work, a safer option than taking public transit at this time.  So I am getting some DIPA (daily intentional physical activity).  All is not lost.  The daily walks give me the time to refocus and distract myself from the ongoing foreboding threat. 

I know tomorrow that I will without a doubt add in a formal workout in addition walking.  But for today I am giving myself a relative break.  Relative rest is what I like to call it. 

Trying to balance the equation

When it comes to immunity, we know that the balance between stress and exercise can have an impact on our body’s response to fight infection.  There is no exact prescription.  It will be different for everyone depending on your starting point. Exercise in times of elevated levels of stress needs to challenge you and not degrade you. 

I have benefited from exercise so many times that I could never truly give in.  But it’s tempting.  What is less tempting is to reduce my level of fitness to a point that my energy levels change.  I am not worried that I have fallen off the wagon.  But it really makes you think about what is important. It’s easy to make excuses so I will keep these periods in check, when intending to promote the preservation of energy through decreased movement, because at some point the equilibrium is lost and then you have to build it up again.

I’ve decided that my strategy tomorrow is to start my day with a workout when my energy level is higher.  I know I can do it.  I am looking forward to it.  These times will always pass, its just that this one is truly out of my control.

Keeping it simple

I am setting my goals at a level that I know I can accomplish.   Sometimes its a day to day assessment.  I personally can depend on myself but if that wasn’t the case, who or what would I turn to, to help motivate me and keep me on track?  For the last 2 Saturdays at around 1pm I have been doing an IGTV workout with Jillian Michaels.  I think it really helps to know that you are not alone, and there are others working out with you at the same time.  I’ve also considered giving my own Zoom class to private clients(my colleagues) to replace their weekly Wednesday Essentrics.   I have also started using the Nike app again combined with some cycling.  

Options

Exercise in times of elevated levels of stress means that I will always go with my flow.   This means that I will do some form of intentional activity but there are no hard set rules, just options.  The more options you have then the more likely you will just get started and then see where your flow takes you.  For example, my options could be stationary bike, treadmill, stretching, Nike app, Essentrics TV, or learn new Essentrics choreography. I also have Zoom Essentrics and HIIT class options with a preferred teacher. 

My only “should do’s” are actually cardiovascular exercise where my heart rate is elevated, either in a fat burning zone long duration or HIIT.  Keeping the VO2 max healthy is all about our capacity to perform.  If only I could accurately assess my VO2 max, that would be wonderful.

Exercise in times of elevated levels of stress can be challenging.  Trying to find balance in my self when the world is full of unpredictability is all I can do.  Keeping it simple and allowing myself to have options decreases the internal pressure.  Keeping the heart and lungs healthy are key in maintaining energy levels.  Its almost always worth the effort.  Picking the right level of effort will ensure that I will follow through, finding myself on the other side of having fulfilled the need to move my body.  Approaching each day individually with unique DIPA goals have made it easier to say yes to today. I will intentionally move my body for the betterment of my current health and future quality of life. Onward and upward!

Essentrics with Andrea