Category Archives: TIps

Exercise program design, other, The practise, TIps

Exercise program design ABC’s

Exercise program design

Let’s talk about exercise program design! When you have decided to exercise, what next? Need a little structure? Check out the following ABC’s of exercise design. Use your current movement repertoire to fill in the blanks.

wArm up

Body of workout/main goal/target area/target activity

Cool down or release

Part A

Warm up:

Start with easy, repeated or rhythmic movements that are gentle and suitable to your current fitness level. To see where you stand on the exercise and activity spectrum, see post Are you evolving as an exerciser?

Your warm up may include using cardio equipment like like a stationary bike or treadmill. Your warm-up could also be components of your main workout done slower in a smaller, gentler range to start.

Use your warm up to transition your mind and begin directing your focus to your body and how it relates to the physical space around you. “Let go” of the tasks that you were recently involved in or one’s that you need to do later.

Vary the intensity, by changing the speed slightly or use progressively larger movements.

These are all options. You can do what works for you. If you are not sure, consult someone who should know how to help you find and narrow down your options.

Part B

“Body” of workout/target areas/target activity:

This part of your workout may be where your goals come in to play:

Do you want to get stronger, more flexible, less stiff, have more endurance, better posture, better cardiovascular fitness, or improved balance? Is increasing the amount of movement at a particular joint important to you? Do you need to relieve stress? Check out Exercise specificity: what do you need?

You could focus on a part of your body (upper body vs lower body, back body versus front, arms and legs, spine and core)

You can also look at specific workouts already out there that meet your needs (Pilates, Yoga, Barre, Zumba, HIIT, TRX, Spinning, Interval training, circuit training, Essentrics®, weights).

If you are not sure, talk to someone who should know (family doctor, chiropractor, trainer, physiotherapist, massage therapist, kinesiologist, naturopath, or other health care or fitness professional).

Part C

Cool down or release:

This could be a progressively slower version or less intense version of what you were just doing (you were jogging and now you will walk). Kind of like your warm-up but in reverse.

Often cool downs will include stretches of the muscles that were used in the workout, which could be static or dynamic stretches. A cool down allows the temperature of your body to decrease slowly and if you got your heart rate up, to slow it down gradually and allow the muscles to return to a normal level of circulation.

It may also be the time where you feel the most relaxed and released and if that is the case, go with the flow and stay focused on the here and now.

To stay in the moment, something like diaphragmatic breathing (belly breathing) can be used to center yourself and release even further.

The ABC’s of exercise program design!

For more information, join me Wednesday mornings at 9:00 on Facebook for an interactive livestream on all topics exercise. If you are interested in trying an Essentrics class, please see my sign-up page. And finally, watch for my fun “shorts” on You Tube!

Are you ready? Get set. Let’s move!

Exercise evolution updates, TIps

Exercise evolution update and exercise modification

So its been about 3 months since I last reported my weekly exercise program. I will say the most significant change has been even more flexibility with a few “must do’s” on a weekly basis. I have established some basics that keep any chronic problems in check. Otherwise, its open season and I do what I want. I am constantly modifying my exercise routine as needed and I am constantly evaluating my response during and after exercise. I am not training for anything in particular other than the game of life. Here is my exercise evolution update and exercise modification suggestions.

Exercise evolution update

Still walking daily 25 minutes twice daily on weekdays. I am thinking about the snow pants that will be coming out soon.

Otherwise, I have 4 basic goals this week:

(A) Daily 30 minutes minimum of exercise. This could be a combination of activities to make up the 30 minutes, usually at a moderate level of intensity. This may include weight training, bodyweight training, cardio and Essentrics.

(B) Stretching occurs throughout these activities, but specifically quad and hip flexor stretches 2-3 times per week.

(C) 2 sessions per week of strength exercise for my knees and hips (sometimes broken up into 4 smaller workouts)

(D) And most recent goal of 1 mile of jogging as a warm-up daily Monday through Friday. I am going to measure my VO2 in the next week or so and retest it at a later date to see the impact of this new goal on my cardiorespiratory fitness.

Saturday and Sundays have not changed in their mode but each workout on the weekend has variations on the same theme: Saturday online class HIIT style and Sunday online teaching of Essentrics

Exercise modification

How and why do I make modifications? Modifications could be as simple as doing something slower with fewer repetitions. It may also mean doing a movement in a smaller range of motion. It may be changing your posture and shifting your weight to make something harder or easier.

Why do we need modifications? Because sometimes the game of life varies in its physical intensity. Energy and endurance can vary depending on what you have been doing prior to exercise and how you are feeling that day. If you approach your exercise allowing minor modifications as needed, you may find yourself more inclined and even more successful at fulfilling your basic goals.

Check out the activity guidelines provided by the Canadian Society for Exercise Physiology, and as always, if you are unsure if it is safe to exercise, check in with your healthcare professional for advise.

COMING SOON: VO2 testing and different aerobic exercise modes. What is best for

Essentrics with Andrea

Group exercise, Online exercise, TIps

Choosing a group exercise class

Choosing a group exercise class may seem a little intimidating. The options are endless. Choosing the one that best suits your needs can be tricky. Should you look at the content of the class or should you focus on the community it creates?

A class that I recently tried was called DancePulse, a cardio class with dance and music. I was interested in the aerobic aspect of the class and how far it would go in elevating my heart rate.

I was also interested in the social dynamic . The instructor was from a dance community that I had belonged to years prior. I didn’t know anyone else in a group of about 12. So there was just a little familiarity on a social level.

The impact of the content.

When choosing a group exercise class it’s always challenging when you don’t know the specific content of the class. You don’t know the intensity, volume, level of difficulty, and in my case, the strength and endurance required to get the cardio benefit. You may be familiar with the movements or the technique but the order, transitions, sequencing, timing, repetitions, can all be different depending on the instructor.

When you are new to a class being completely mindful of your abilities is important but not easy. The good thing with online classes is that if you are paying attention to the instructor, it is quite hard to watch anyone else in the class. It’s easier to be true to yourself and your own capabilities because no one is really watching.

The impact of the community.

Now for the community. What community was I interacting with? The Zoom community? The dance community? The fitness community? There were a couple of freestyle moments where the instructor said something like, “we are all dancing together”. That brought a smile to my face and made me chuckle, because we were dancing “together virtually” and “virtually together”.

With another online group exercise class that I take regularly, the instructor is good at creating discussion at the end of the class. It’s fun to listen to others and reflect on our recent class experience or other worldly matters. If you don’t have time to stay that’s OK. The option is there if you wish to engage with others.

As a result, knowing a bit about the content and a bit of the community provided me with enough incentive to get “through the door” and into a new group exercise class experience.

So if you do not know where to start, pick one element: content or community.

Decide what you want to do physically(stretch/strengthen, yoga, dance, cardio, weight train, relax, sweat, release, etc) or join into a group where you have some personal connection, no matter how limited it may be. Even better, ask a friend, family member, colleague or neighbour what classes they have been doing and try them out.

Take it easy if you are not familiar with the routine. Start with going through the motions before going full out. In any case, get started and give it a go!

And if you are new to group exercise, check out my post Group Exerciser to find out why group exercise is a great option to get you moving.

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

other, The practise, TIps

Getting motivated to exercise: Strategies to get yourself going

Exercise may not be easy. Getting motivated to exercise may be even more challenging. If you are feeling low on motivation, read on for ways to deal with those pivotal moments. To move or not to move? How do we find just enough spark to get us going on those days where leaving it until tomorrow seems like the best option, even though we know it’s not…

Here are some strategies to get ready, set and go. Run through these options before deciding to throw the towel in:

Turn your excuses upside down

I started evaluating my week thus far and what I had already accomplished. I had done a HIIT run 2 days prior, a weighted workout the day before. I didn’t want to repeat either but I wanted to exert myself beyond a few stretches. I couldn’t use the stationary bike because my right kneecap was still bugging me. I tried to stream a recorded exercise program but it didn’t work. Finding excuses not to exercise comes with little effort. I know the pattern. Give yourself enough time and you can talk yourself out of anything. I flipped the switch and threw the excuses out of the window.

Use music to inspire or improvise

Even though my list of options was apparently limited, I finally decided to look at my playlist for my Sunday’s Essentrics class and made a rough new playlist of songs. Then I improvised. I allowed the music to lead me. I had a loose structure of what I wanted to do, but I essentially allowed myself to “wing it”. If you have exercised before, you can probably string a few activities together to create a workout. If you like music, use it. Everything doesn’t need to be so set and directed. I made it through a workout and didn’t allow the perceived barriers to limit me.

Get your get up on and get over it

One of my colleagues revealed to me one of her ways of getting motivated to exercise. She wears her exercise clothes under her work clothes. One, it’s a constant reminder and two, it eliminates just one more step towards getting started. It’s winter now so the extra layers are possible. Shorts and t-shirt under her pants and whatever she had on top. She left her dress socks on and didn’t bother to change to sweat socks. Her layered get up provided just enough to get over any procrastination and into the exercise arena. My related strategy is to get changed even if I don’t have a plan and then I just get started. No questions asked.

Pick the right duration

The right duration is the one you know you can complete. What is the minimum amount of time required? Do you require a costume change? If you only have a certain amount of time like 30 minutes, make your exercise goal realistic (20 minutes) so you don’t trash it because of apparent time constraints.

Pick the best time of day

If you have committed to starting a new routine, when will you most likely get it done? Be really honest. If you are generally not early to rise, why bother setting the alarm at 5:30 am for a one hour work out. Really? Maybe 30 minutes is more realistic and incorporated into your day just prior, during, or immediately after work or errands. If you like exercising in the evening, maybe commit to an online class or schedule an online workout with a friend. Don’t count on finding that whim to get going later on. If you are saying to yourself, “I’ll do it later”, then do it now.

Try freestyling

Take at least one 15 minute break from whatever you are doing and walk from one end of the building to the other or get outside and go around the block.

Figure out what you like to do and why you are doing it

Increase your success of getting motivated to exercise by finding a form of physical activity that is more than just tolerable. If you really hate lifting weights then find something better for you to do. Do you want to feel fitter, lose or maintain your weight, improve your outlook, or relieve yourself from stress? Do you have a sore neck and back from prolonged sitting? Are you finding it harder to do the things you love because you don’t have the energy or mobility?

Whatever your goals are exercise has a lot of fringe benefits. I have multiple reasons why I exercise. Most of all, I want to move with the same ease as I do now for the rest of my life. Challenging myself on a daily basis makes the process easier. Give yourself a physical activity challenge everyday and “give in” to moving.

Essentrics with Andrea

other, The practise, TIps

Lifestyle resolutions on fitness and food

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At this time of year, new commitments to health and fitness are common. I know I have made multiple diaries with charts, dates, goals and promises over the years. Renewed lifestyle resolutions are a good thing, but we need to find a way to sustain and evolve them on a regular basis, making our day to day function better than ever before.

How can we make every day count and get on a more sustainable and satisfactory path? Extreme exercise routines or fad diets are options but how do we make our resolve last longer than a day, a week or a month?

Think process. Process implies evaluation(I am out of shape), planning(I am going to do this), application(do it) and then reevaluation(can I make it better). It is never ending. There are ups and downs, but it is always present.

10 things you can do today to stimulate sustainable lifestyle resolutions:

  1. Forgive yourself. Stop beating yourself up over recent adventures including lying on the couch for days or consuming that box of chocolates a little faster than you intended. It’s done. It’s now time to literally move onward.
  2. Start with daily mini exercise sessions. Make a concerted effort to move your body for a set period of time. Start with a 5 minute brisk walk in your home or adjacent hallways.
  3. Improvise. Stick some music on and boogie. It really is that easy. Don’t fling yourself about with great force unless you have worked up to it.
  4. Drink more water. Sometimes thirst is disguised as hunger. I hate plain water, so I have sparkling water or herbal tea instead.
  5. Try something new. Has a friend or colleague mentioned an app or workout that they like? Turn it on then start to move at your own pace.
  6. Online fitness classes are abundant. I myself will be trying a few different routines just for fun. An example of a place to start could be Essentrics.com. The website has recorded classes for all levels as well as a list of instructors who do live streaming.
  7. Commit to a workout with a friends or family. Join them for an online class or a socially distanced outdoor hike.
  8. Stretch. Get up out of your chair and stretch. Start with gently moving your head and neck, work down to your shoulders, elbows, hands, then continue down your spine all the way to your feet.
  9. Tune in. Try some deep breathing into your belly. Gently fill it and then release. Then check your posture. Can you sit or stand a little taller? Are there areas of your body where you need to relax a little more?
  10. Write down all of your physical activity options on one page. Keep it simple. Then each day pick one and do it to whatever degree you like. From there more options and ideas may arise.

Get going and stop thinking. There are so many possibilities and so many paths you can take. Pick one and let’s GO!

Choosing a sustainable path

Anatomy, physiology and aging, TIps

Hips: Love em or leave em?

I love my hips. I’ve never had a bad relationship with them. I have never had any chronic pain as an adult. I do recollect deep groin pain as a youth in ballet class. In any case, I care about my hips and want to keep them in the best shape possible. Without their health, I know my life would be significantly impacted. I want to stay ahead and not get behind in their abilities.

My hips are not symmetrical. They move differently. I’ve gotten to know them well through years of dance and physical activity. They are twins but with unique personalities. I don’t love one more than the other. They have their individual strengths and relative weaknesses (credit: wise yoga instructor).

Lately, I have had some knee cap pain. While I am recovering from my knee dysfunction I have placed a special emphasis on knee and hip strengthening because they are kind of best friends. Can’t treat one without the other. They are intricately connected and when one suffers they tend to commiserate together. Maybe not overtly to the untrained eye. You have to look for it. And sometimes not.

Why hips are important

Back to our star pupil. The “biggest” joint in the body. Lost in the depths of the body but not forgotten. Buried in mystery and sometimes esoteric associations. We are obsessed with our “hips” for lack of a better term. It includes the hip joint proper(the ball and socket), housed in our pelvis and all of the musculature surrounding it. Together they act as a fulcrum connecting the upper and lower body folding us in half. Unilaterally, they balance our torso via the pelvis, allowing us to translate ourselves from point A to B.

When you think about what happens when we walk, its pretty complicated. The hips are a major component in the balancing act of walking, alternately suspending ourselves on one limb at a time, propelling ourselves forward, backward or side to side. Through our connection with the ground we generate forces that move our bodies in the direction we choose. We would have a very hard time doing this with out the health of our hips.

Taking the mystery out of hip pain and joint imbalances

What happens when the hip joint is unbalanced? The balance of the ball and socket and all of the muscles surrounding them, both deep and superficial, sometimes seems too complex to decipher. When the hips are unbalanced we may shift unintentionally in the wrong direction which then requires even more energy to redirect our momentum. We create alternate strategies that overtime may be even more detrimental to our posture and mechanics.

It’s a special joint that gets a lot of attention. Rightly so. When the hip is unwell there can be a chain effect upwards towards our spine and downwards towards the soles of our feet.

So given our apparent focus on our hips, why the mystery? There are several popular hip muscles that are frequently associated with having great importance. Just as frequently, these muscles are labelled as critical links that once uncovered will reveal the solutions to all of our problems. The ones that come to mind are psoas, gluteus medius and piriformis. Hamstrings and gluteus maximus? For some reason they don’t get the spotlight. I guess they are boring and too obvious. The reality is that we need every part of our hip musculature to work in optimal lengths with optimal strengths, and we need them to be in use on a daily basis.

When I am trying to figure out a hip problem, I look for the “gross” imbalances. Front versus back. Side versus inside. Deep fine tuners versus superficial power houses. Some groups of muscles become more dominant than the other because of habitual postures and repetitive activities. It could be that our exercise program is a little biased and doesn’t “round out” our hips’ basic needs.

The pelvic floor and hip joint stability

There are also hip joint muscles that are very closely associated with the pelvic floor. Dysfunction in one area may affect the other. Maybe we consider the hips to be so precious because of their proximity to our sexual organs. The hips’ close association with the back can also make the pain picture sometimes confusing.

But the hips are not fragile unless you have osteopenia or osteoporosis or another bony pathological condition. They are required to take on a significant load and when injured often require extensive retraining to restore the normal length and strength of the musculature. We often need to re-learn how to stabilize the pelvis on the femur via the hip joint. There are rarely any quick fixes involving a single muscle that will ultimately eliminate hip pain or restore ideal function.

Keeping our hips healthy.

Keeping our hips healthy should be a focal point of everyone’s day. And one simple way is too get off of your buttocks and stop sitting for prolonged periods. We have all heard about how our sedentary lifestyles which involve prolonged sitting have replaced cigarette smoking as a major lifestyle factor that is detrimental to our overall health.

A great suggestion is to get out if you chair every 20 minutes. Set a timer so you won’t forget. Stand up and straighten your hips. Get them out of that passive folded position. Take a short walk around your space. Walk forwards, backwards and sideways if you can. Tighten your glutes and remember that they should not feel anything like pancakes i.e. flat and soft.

So, love your hips. Don’t leave them unattended. Intend to keep them in shape and they will thank you by keeping you moving with ease and accuracy. Love thy hips as they are incredible and special joints. Keep things simple by giving them what they need on a regular basis. If you are not sure, find someone to help you figure it out. Don’t give up on them. They are worth the consistent time and the effort to keep them lubricated, flexible and strong.

Upward (from the chair)

and onward (propelling yourself through space)!

Let’s go!

Essentrics with Andrea

The practise, TIps

When exercise doesn’t feel good: 6 reasons why and how to overcome them

Sometimes exercise doesn’t feel good. If you are like me, I exercise for a release. But what happens when that release or elevated state after exercise doesn’t occur? What if it is just the opposite?

I recently did an online class with my favorite instructor.  But I will admit, I wasn’t feeling it.   Until we got to the side leg lifts.  More on that later.  Maybe it was because I had a kink in my neck that was distracting me, and a resolving shoulder tendinitis on the opposite side. I was in a bit of a funk. Probably even before I started. I left class on a neutral to grumpy note. I didn’t experience my usual lightness of being.  My focus was also a little scattered with concerns unrelated to the class.

Let’s start with the obvious:

1: Pain or injury. Sometimes we can manage to do what we like to do despite a little niggling irritation or pain. Sometimes after exercising that discomfort is gone. But sometimes its worse. If you are in the habit of feeling more pain after exercise, you are doing the wrong thing. Switch your intention to releasing versus tensing. Go “loosey goosey”(credit : Essentrics). Go through the range of motion without visiting the painful limits. This may be enough to nudge you back into balance.

The other thing is try something completely different. Give that unhappy area some relative rest. Do an activity that focuses on another area of the body (stationary cycling instead of upper body activities for a shoulder injury). Focus on ideal postures and positions for the area involved. If you can’t figure it out, consult with someone who should know how to approach injury and exercise.

The exercise itself may not be the reason for your pain. It could very well be how you spend your day (sitting, slouching?) that is the main contributing factor to your malaise. Start paying to attention to more of what hurts and what helps. This may inform you as to what activities may be beneficial and what is harmful.

2. Illness. if you are sick, you are sick. Some of us know when we are about to get sick. This is the time to back off so your body can focus its energy on your immune response. Taxing your body at this time is a bad idea. It doesn’t mean you can’t take a short walk, if you are truly up for it. You still need to move but bring it down several notches so nature can take its course, getting you better sooner than later.

3. Self criticism. Sometimes we enter into exercise with a less than positive attitude. Find the spaces where you know you have felt uplifted before. If you are just getting started, can you create or find an environment where you feel the desire to thrive? Where can you find some positive encouragement for your efforts? Try not to compare yourself to others, even if just for the next 20 minutes. Be present for your own benefit.

4. Over training / overexertion. This is again where the ego’s desires exceed the physical ability or capacity. Yes, you may have run a marathon, but the boot camp isn’t a run-a-thon, so take yourself through new activities with several ounces of caution. What’s the hurry? What’s the point of exercising beyond your tissues’ limits?

I like exercise that I can sustain everyday. I no longer want to train so I can barely walk the following day or two. It depends on what your goals are. If you are directing your efforts towards a specific goal, are you starting from a base level of fitness or are you starting from square one? A different approach will be required for each circumstance

Overtraining can lead to chemical imbalances that can can be more destructive than constructive (long term elevation of cortisol) , leaving you feeling lousy instead of energized.

5. Not enough fuel/water/sleep.

Fuel. We need food to maintain our basic human processes. If we are exercising, we need more. This doesn’t mean you should eat the McDonald’s cheeseburger because you ran for 1.5 hours. Look at what you eat and drink as your building blocks to success. Not eating enough to sustain your activities may result in increased cortisol levels and decreased recovery.

If you are pairing exercise with reduced food intake for weight loss, try not to be too extreme. Look for the nutrient dense food (aka healthy) so your body gets what it needs. Cut out the junk food. We can eat crappy food on occasion when we are fitness focused. But feeling dizzy during exercise because you haven’t eaten or drank enough shouldn’t be an option.

Water. I don’t derive a lot of pleasure from drinking water. I feel the same about eating green vegetables but at least my body recognizes that they are important and sometimes craves them. Water? I am rarely thirsty and hate the taste. I just know I need water. So I try to choke down a a cupful or two during exercise. I use a cup instead of a bottle for easier access.

Sleep. If you didn’t sleep at all the night before, should you be doing that morning routine? Sleep is a tough one if your are having trouble finding it. If you like to keep your exercise schedule regular, switch up your workout that day and try something calming or meditative. Maybe do a light stretching routine. Get in tune with yourself instead of maxing out that day.

6. You are too hot or too cold. This is very important but often overlooked. I am guilty of this, having noted my ability to overheat seems more likely than ever before. Peri-menopausal? We need to exercise at a temperature that allows us to cool off when needed, and to be warm enough to encourage soft tissue extensibility.

I am particularly sensitive when it comes to my feet and ankles. I think that I have beaten up my tender tootsies one too many times. The result is that I can’t function well with cold feet. It hurts. If it’s cold, dress warmly. Move around gently in anticipation of more complex movements later in the workout.

To summarize:

Getting on the fitness train isn’t as difficult as staying on the train. I think if you focus on the big picture, and keep reminding yourself that it is a constantly evolving process, you will have more reasonable expectations. You will judge yourself less if you don’t follow through on the exact prescription you created for yourself that day. Accept the reality that movement will result in a healthier and longer life. Daily small successes are way better than none at all.

If I am in pain, I need to modify. If I am sick, I have to take it easier. If I am sad, I have to give myself a mental break. If I am unrealistic, I have to redefine ground zero or reconsider what level of elevation I am aiming for. If I am too cold or hot, I bring on the layers or expose a little more skin.

All of these perceived barriers have answers. No need to struggle. Just be a little better than yesterday or just maintain your gains. You are in charge. Ask for help if you need it. You are stronger than you think (credit: favorite fitness instructor).

Essentrics with Andrea

Personal notes, 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