Setting SMART goals for 2017

Hi friends, I hope your 2017 is off to a great start! I wanted to write a blog about setting goals and working towards them through out the new year. Now, I realize most people have already set goals and that's totally cool. I am here to offer some advice for anyone that may feel stuck in reaching their goals. My advice isn't revolutionary, and you may have heard all this before, but here we go! Have you ever heard of making a SMART goal? A SMART goal stands for Specific, Measurable, … [Read more...]

The Effect of Exercise on Breast Cancer and How to Get Started on a Workout

Many are aware that including exercise in to your every day life can help to reduce the risks of chronic illnesses and can also help to manage chronic illness. So what are the benefits of exercise on breast cancer? Statistics In Canada alone it is estimated that 25,700 women will have been diagnosed with breast cancer in 2016; making up 26% of new cancer cases found in women. This means that 1/9 women are expected to develop breast cancer. 230 men in Canada are also expected to become … [Read more...]

Multiple Sclerosis and Exercise

It is well known that exercise can help reduce the risk of chronic illness whether you are pre-disposed to it or not. But, what many don’t realize is the positive effects that exercise can have on someone that is living with a chronic condition. Many people have adopted the idea that they should not exercise because of said condition fearing that exercise will make it worse or that they are not physically able. With the MS bike tour coming up soon, I want to give a brief breakdown of what … [Read more...]

Biathlon

Combining two vastly different skills in one sport seems a little crazy, but there's something about biathlon that intrigues many viewers. This medley of cross country skiing and shooting is one of the most intense sports I have seen to date; muscles and heart rates are maxed out while skiing and then all of a sudden the athlete needs to still themselves enough to accurately hit targets 50 meters away. Now repeat the whole thing a few times and you have a competition. The sport has its origins … [Read more...]

Sedentary behavior and stress: how movement affects your mood.

We've all experience these: seemingly impossible deadlines, packed schedules, all leading to an inability to fit in a workout. We become one giant ball of stress ready to explode like a packed keg with a fuse the size of the tip of a pencil. Over time we find ourselves over stressed, and feeling down. There have been quite a few population-based studies asking questions about sedentary behavior and mood there have been few studies looking at how inactivity chemically affects mood until … [Read more...]

Mobility and Stretching Program

I have created a simple mobility and stretching program that you can use anywhere to follow my last blog post Avoiding Injuries With Stretching and Foam Rolling. Self-Myofascial Release Self-myofascial release via foam rolling or using a ball (typically something like a lacrosse ball) can be a very useful technique to alleviate soft muscle tissue pain and prevent immobility. How to perform self-myofascial release: Focus on the areas that feel tender or tight and “massage” the tender … [Read more...]

The Brownie Project

Who has a love affair with chocolate? Don’t worry you don’t have to admit it out loud if you don’t want too. But what if I told you, you could indulge in delicious chocolaty brownies guilt free? Gluten-free, dairy-free, and refined sugar free, but don’t worry- you don’t have to sacrifice flavor! These brownies are delightful, and no one will ever guess you’ve used black beans and chia seeds, infusing these brownies with tons of fiber. The recipe calls for raw cacao, which is a powerhouse … [Read more...]

Avoiding Injuries With Stretching and Foam Rolling

You may have read my last blog post Pushing Past Plateaus and Avoiding Injuries, this blog is part of a new series to follow that post. So you really hate stretching and foam rolling and don’t think that it does you any good, it’s a waste of time right? It’s never done much for you before anyways. I hate to break it to you but these methods are some of the easiest and most effective ways to prevent injury, and fix movement compensations, in correlation with strengthening your underactive … [Read more...]

Blitz Obstacle Challenge!

As Erika mentioned last week we've had a resounding demand to bring back our challenges. Instead of the traditional 30 day challenge, we are taking it up a notch and making it a team event. Between July 15 and August 15th your team will accumulate as many points as possible by attending group classes (HIIT and Spin). One class equals one point for your team. Each point is 2 seconds off your obstacle race time on August 16th. The more classes you attend as a team, the better chance you have of … [Read more...]

Running, Running and More Running

Recognizing Edmonton summers are truly the best, I thought I’d let you in on my plans for the season: running. I enjoy waking up with the summer sun (sometimes before it) to get in a speed workout. I enjoy planning my weekends around a Saturday morning long run. I’ve learned how to properly use my Garmin watch. I’ve learned I am not blister-proof. I’ve learned peanut butter flavoured gels are not a good idea. And I’ve learned of routes through beautiful parts of Edmonton I never knew existed. … [Read more...]