Blog talk show appearance next week

Hello all,
Would like to invite everyone to join me as I am interviewed by Phoenix for a blog talk radio show.
I will be talking about how to stay fit and healthy while running your own business.
Tuesday June 24 at 7pm.
Here is the link, hope you tune in for a listen!!
Stay strong YYC!!

Refocus for Fall

Have you gotten off track with your workout routine over the summer? Not to worry, you’re not the only one! With summer vacations coming to an end and kids heading back to school, now is an excellent time to get back on track. Here are a few tips to help get you back into the swing of things this fall:

Set a Schedule
Now that schedules are filling up with homework, after school activities, and busy work schedules – set yourself a weekly workout schedule and stick to it! Be realistic in your planning so you don’t get discouraged from the start. It is helpful to schedule it into your day like you would any other important appointment.

Consistency is Key
Regardless of whether you like to workout before school or after work, try to stick with a consistent time of day. This will help you develop a routine. Don’t be discouraged if you miss a workout here or there, pick it up where you left off next workout (unless it’s turning into a regular occurrence – then you should rethink your plan).

Goal Setting
It’s a great time to revisit those goals you may have made earlier this year or to set some new goals. Try to make your goals Specific, Measurable, Attainable, Realistic and set a Timeframe. Having a goal that you are working towards puts purpose to your workouts and will give you that motivation you need to be consistent with your workouts.

Make it a Family Affair
Exercise is good for everyone – young or old! So why not get the whole family involved? Plan a weekly bike ride or hike with the family.

Get on Track with a Kinesiologist
It can be hard to get back into the swing of things after vacation especially after enjoying long, warm summer days. A little help from a Kinesiologist/Certified Exercise Physiologist can help you get back on track and stick to your plan. Maybe you are tired of your old workout routine. We can help you develop a new, exciting and challenging workout routine.

Workout at work

Here is a workout that you can do at lunch with some co-workers, a friend or even your boss!!! Find a park while weather permits, a spare boardroom or even a stairwell and go! Remember, exercise doesn’t have to be a full hour, any 10 minute increments of moderately intense exercise count!!
This one should take between 20-40 minutes. Remember to watch your heart rate and adjust accordingly!! Enjoy!!
Stay strong YYC!!

Do each of the following for 45 seconds to 60 seconds depending on fitness level (90 seconds of you are exceptionally fit). You don’t need any equipment except maybe a mat.
There will be some photos posted on my website real soon for exercise explanations.

1. Step- any step or stair.
2. Squats
3. Jumping jacks
4. Push-ups
5. Front bridge (plank) for max time
6. Good mornings-slowly and with a stable and contracted pelvic floor and core!! (Kegel up and belly button in).
7. Mountain climbers.
8. Crunches.
9. Pull-ups (lying under a bar if possible). If not skip to next exercise.
10. Bicycles.
11. Supermans-holding each for 5 seconds for an entire minute (2 if needed).
Repeat as fitness level allows. Usually 2-3 times will cover your lunch break.
Again, stay strong YYC!!

Easy workout?

Here is one to test yourself with.

Pick a number of burpees that you think you can complete in a minute. 20 is alright if you have never tried. Now half that number. Most beginners should try a single number to start with (trust me!).

Now do that many burpees every minute (resting when you are done, for the remainder of the minute) at the top of the minute for 10 minutes (20-30 minutes if you are so inclined).

Most likely you have picked a number that is to high and will not complete every minute without overflowing into the next minute. If this is so, lower the number to a doable one and continue.

Remember, you want a few seconds rest before the next minute starts or you will be doing them non-stop.

V02 max explained

V02 max is:
V- volume
O2- oxygen
max- maximum capacity
a measurement that is used in most sports testing to evaluate an athletes cardiovascular ability. In short it is a combination of how well the respiratory system collects oxygen, how well the circulatory system distributes the oxygen and how well the muscles use the oxygen as fuel.
It can be measured directly or indirectly. It can also be measured maximally or sub-maximally. It can become very complicated to understand but individuals can have their VO2 max estimated by a CEP as stated prior. You can also have a direct, maximal test done if you find a place that is equipped.
Stay strong Calgary!!!


Stress is a major contributor for many medical conditions: high blood pressure, anxiety, hypertension, depression and obesity to name a few. It has been well proven that both exercise and massage can reduce stress levels.
Exercise: reduces cortisol levels, gives a feeling of accomplishment, increases endorphins (feel good hormones), distraction from stressors. There are about 50 to list, these are just a few.
Massage: calming, reduces muscle tensions, releases endorphins, pain reduction (eventually). Again, to many to list.
The point is, between exercise and massage, stress in manageable! I know everyone is busy, I know everyone has no time and I know that it never seems like a priority.
What has to happen before it becomes a priority?
Take care of yourself and you will be around longer to take care of the ones you love!
Stay strong Calgary!