~ By MFit’s own customer service specialist Kathryn. To learn more about Kathryn check out her bio.

With the help of the a great personal training team at Momentum Fitness, I have two current achievable goals.

• To lose weight
• To finish my second half marathon

With a matter of weeks remaining before the half marathon, I have no choice but to amp up my whole routine. Seriously, no butter chicken. Salad, chicken, sweet potatoes and water will make up the majority of my nutritional intake.

I have been reminded/told, on numerous occasions that fueling is the key to my success, I need to have a small amount of carbohydrates before my workout, to have protein within 20 minutes of working out, and protein again an hour after that. The Momentum Fitness personal training team means business and I’m not about to question their methods to MY madness. I do as I’m told and with luck and a lot of work, I will see results. So here we go….

This week I trained with Heather at Momentum Fitness in Vancouver yesterday. Learn more about Heather here. Heather knows that I’m training for a half marathon and when I asked her if I could train with her she was excited and quickly came up with a workout plan designed specifically for my needs. Weight loss aside, she wanted to focus on my running and go through a routine that would target my weaker areas and strength-train other areas to propel my speed and endurance.

Our training session started outside with a dynamic warm-up. We started with walking high knee pulls, hip hinges and bum-kicks (how bout that? A workout where I literally had to kick my own butt). Easy enough, but did I speak too soon? That was JUST the warm-up.

We then got into a full body strength training session that had all my running muscles working in a brand new way! Even though I have been running a lot I can see why strength training is critical to improve my running speed! Heather also told me how important it is to stretch after all activity and we focused on hamstrings, quads, glutes, low back, chest and calves. Check out a great stretching handout here.

Being my first time training with Heather, she was very thorough in her workout design and because she didn’t know all of my limitations she didn’t work me so hard that I felt like being sick! The Momentum Fitness Personal Training team is very professional and dedicated to your success they might go easy the first couple of times to assess your current abilities and then increase the intensity as is appropriate for your fitness levels and goals. Good trainers want to make sure that the moves are being done correctly. “It’s about quality not quantity”. Cheesy one-liners were invented for a reason.

I have a plan give up my butter chicken and pizza, shed some extra pounds, workout with a member of the Momentum Fitness personal training team and take my jog to a real run.

This is a challenge. This is my challenge.

~ By Vancouver personal trainer Cassandra Kruger. To learn more about Cassandra check out her bio.

Several months ago, after years of tending to my plants and flowers, I decided to embark upon growing my very first vegetable garden! As a Vancouver personal trainer, I am extremely conscientious about my nutrition and after hearing many tales from my clients at Momentum Fitness about the joys of reaping what you sow, I was convinced. We are extremely fortunate to live in a rather mild climate in Vancouver and therefore, there are an infinite number of fruits and vegetables that will thrive here. Preparing an area for this in my yard was no easy task! As a matter of fact, it was a killer workout! A proper stretch before, during and after were mandatory, as well as always keeping my core muscles engaged and my digging and lifting form correct. Removing grass and weeds from a 12 by 6 plot of land took a lot of blood, sweat and tears. It was absolutely essential to dig deep enough to reach all the roots to ensure that unwanted growth was going to be gone for good. In addition, each chunk I did away with, needed to be sufficiently rid of all its excess soil. Finally, looking like an absolute mess, I was ready to add enriched compost and soil to the area. This is especially important if the existing dirt is clay-like and overly dense.

Photo Courtesy of Lori L. Stalteri

When choosing exactly what to grow, I kept in mind a few things. First of all, I naturally wanted to plant the produce that I most like to eat. Secondly, I took into consideration that it was my first vegetable gardening venture and selected relatively local and seasonal fare. Lastly, in an attempt to experiment, I bought both plants and seeds in order to get a true feel for what works best. My line-up of hopefully tasty delights include: cucumbers, 3 varieties of tomatoes, romaine and leaf lettuce, spinach, carrots, beets, beans and some basil and rosemary to spice things up a bit!

Planting time varies for each depending on their hardiness. Carrots and beets, being root veggies can be sowed early, as can lettuce and spinach. The tomatoes, beans and cucumbers will need warmer temperatures before they’re safe to put out. see this complete West Coast seed sowing chart In slightly raised rows, with adequate spacing between each plant/seed and each crop, in the ground the first batch went. Certain varieties such as the lettuce and spinach might need to be thinned out and obviously when it ever stops raining, the garden requires constant watering.

I’ve yet to see anything surface, but it has only been a short time since planting and they say that patience is a virtue. So far I’ve just gotten pleasure from the journey of being physical and exercising in my new little garden, but am eager to witness and tend to the new growth. Not to mention indulge in the mature vegetables all summer/fall long. So, if you’ve never tried your very own organic garden, now’s the time. It’s a great form of exercise (be careful though!), good for the environment, and with a bit of luck and a lot of maintenance and TLC, very rewarding when it yields a bounty of fresh edibles.

~ By Vancouver personal trainer Cassandra Kruger. To learn more about Cassandra check out her bio. Gardening is definitely considered good exercise and ranks up there with other moderate to strenuous forms of exercise like walking and bicycling. Many individuals, especially the older population, are able to remain active and healthy by tending to their gardens on a regular basis. Of course, this depends on the type of task you’re performing and the length of the activity needs to be at least 30 minutes in order for fitness benefits to occur. But hey, when do we ever spend less than 30 minutes working in our garden? Vancouver personal trainers should share with their “green thumb” clients that gardening includes the necessary components of fitness. When we work in the garden, we use all of the major muscles groups such as: the legs, buttocks, back, chest, arms, shoulders and abdomen. Utilizing these muscles will build strength, work the cardiovascular system and burn calories and increase flexibility. Read more medical info here.

Photo Courtesy of garryknight

First of all, by lifting bags of dirt or leaves, heavy plants, pushing wheelbarrows and shoveling and digging, we are provided with resistance training similar to lifting weights at the gym. Secondly, some of the more strenuous activities like digging holes, planting and transplanting and weeding can really make you work up a sweat and burn calories. And finally, when we reach for weeds or tall branches, extend our limbs while raking or hoeing, and bend to plant, we are stretching out our bodies. This doesn’t mean, however, that we should forego our regular daily walk, swim or run, but rather that using our muscles during gardening certainly adds to our health and fitness regime.

Though gardening is a workout in itself, being prepared for a season in the garden by doing appropriate stretching and strength exercises is essential for minimizing excessive body strain and soreness and preventing injury. Your stretching routine should include: trunk rotations, hip openers, back, chest and shoulder stretches and all the muscles of the legs: quads, hamstrings and calves. Your strengthening workout should consist of rows and back extensions, push ups and chest press, shoulder raises, bicep curls, squats and TVA exercises like “dead bugs”. This stretching and strengthening program can be done in the comfort of your home or yard, check out this gardening fitness program or make an appointment with one of the trainer’s at Momentum Fitness, mfit.ca, to get you ready to tackle the garden.

So, next time you venture out into the garden to do some work, remember that you ARE adding to an active lifestyle. You will be improving your health by doing some cardio and working your heart and lungs while burning calories, building strength and healthier bones and joints and increasing your range of motion (ROM). The advantages of gardening are far more than just creating beautiful surroundings, but also creating a healthier you!

~ By Vancouver personal trainer and Momentum Fitness Co-owner Barry Duncan. To learn more about Barry check out his bio.

As a personal trainer in Vancouver where spring has sprung our clients are asking us:

Is gardening exercise????

Photo Courtesy of Alfonso Jiménez

The question of what is exercise is an interesting one that leads to many debates in the fitness industry. Some trainers have a very narrow view around exercise and activities where as others may take too broad of a view. Basically from a training and fitness perspective we look at exercise as a way to prepare for any activity, sport or health goal that you may want to accomplish. There is no question that gardening is an activity and therefore we can provide exercises that will assist an avid gardener to avoid injuries or strains when they garden.Your goal as a gardener is to have a beautiful space that provides you with a sense of accomplishment and that becomes the envy of your neighbours. This should not come at the expense of your back or knees. By following some simple exercises two times a week and a daily stretch program we can guarantee that you will feel able to spend longer hours and feel more energy while gardening. This can only translate into the garden envy of your neighborhood.

We will identify the key complaints that gardeners have after a heavy bout of weeding or planting and add the exercise that is good to do to assist in strengthening that area. Finish it all off with the daily stretches that should be done after gardening.

Back to the question; “Is gardening an exercise?” short answer is no it is not. I think that gardening is a very strenuous activity that requires exercise in order to help with stability, endurance and over all well- being when doing it. For some they may try to use gardening as a form of exercise and thus end up with even more aches and pains then if they had just spent some time training for this activity. The key to a healthy garden is the loving care you take to nurture and groom it. The same is true for your body so take some time to nurture and care for your body. The results will be both a garden and body that your friends and neighbours will be jealous of.

If you would like to learn more about how to do these exercises and be able to garden pain free call to book a complimentary assessment, 604.732.4884, where we can show you what is happening in your body and get you started on a new fitness plan!

~ By Vancouver personal trainer Cassandra Kruger. To learn more about Cassandra check out her bio Well, May is upon us and it’s “Gardening Month” at Momentum Fitness! Throughout the month, we’re going to share lots of fabulous information with you about this popular topic and help you have the best gardening-conditioning season ever! Gardening is a form of exercise and just like any other fitness activity, we need to be properly prepared before we set out to play and throughout the day. As a Vancouver personal trainer and an avid gardener, I’d like to share some tips with you about enjoying fitness among the flowers!

Photo Courtesy of M. Dolly

1. Warm-up! Loosen up your body a little bit by doing some light stretching. Always start with easier tasks like hoeing before beginning the more strenuous activities like heavy digging.
2. Alternate your activity. Using different muscles and motions is essential to avoiding repetitive stress and injury. For example, if you’re raking or hoeing, take a break after 20-30 repetitions and rest or move onto a different task where you are using different muscles. Stretch often as your day in the garden progresses.
3. Lift properly! Ensure that you bend at the knees, keep your back straight and your abdominal muscles engaged. Never twist your body, but rather reposition yourself so you are facing the same direction as where you are working. Don’t strain your lower back muscles by making hasty movements. So many people end up with stiffness and soreness from improper lifting!
4. Drink lots of water. Replenishing fluids is key with any fitness activity, especially when you’re outside in the sun. We can easily get carried away in the garden, so make sure you drink before, during and after. Keep a pitcher or bottle of water in an accessible area.
5. Cover up! Wear a hat and at least an SPF 15 sunscreen. Also remember to wear gloves in case some of your plants have thorns or spikes.
6. Use proper equipment. If you’re digging in a large area, use a proper shovel and not just a small spade. Be sure to wear proper footwear that’s supportive and functional.

Gardening is fun and rewarding, either producing striking flowers and greenery or a bounty of fresh veggies, but it is also good exercise and a fabulous stress-buster. You can enjoy gardening at any age but need to be careful. Don’t injure yourself while you beautify your garden and stick to these helpful tips from your Vancouver personal trainer. Trust me when I say that the number of clients who strain their bodies in the garden this time of year is significant and could have been avoided! Be aware of how to stay safe and have fun!

We all look forward to that day on the calendar when we have scheduled to get a massage. Did you know, however, that having a massage isn’t just a pampering treat for ourselves, but that it actually has substantial health benefits and should be a part of everyone’s wellness plan? How can something that feels so decadent be so good for you? Well, as a Vancouver personal trainer, let me inform you of the magic of massage and just how it has such a positive effect on your health. When we experience times of significant stress in our lives, the negative symptoms are hugely profound. Stress depletes our immune system and allows diseases to get a hold of us. The more stress we experience, the more illnesses we become susceptible to. Stress also causes tension in our bodies and restricts the supply of oxygen to our muscles resulting in weaknesses, pain and soreness. Mentally, stress clouds our minds and increases the possibility of making poor judgments, being less productive and impairing cognitive functioning. The most proven benefit of massage is reducing stress and therefore decreasing the likelihood of these nasty side effects. Many workplaces have adopted plans that enable employees to reduce their stress from massage. See stress in the workplace.

Photo Courtesy of o5com

Spending time in a dimly lit room, lying comfortably on a cushioned table with soothing music in the background just screams out relaxation. Then, in come the skilled hands of the massage therapist. As they work their magic, and carefully manipulate the soft tissue of the muscles, the stress just seems to flow out of the body. There are even specially equipped chairs, which mimic the treatment of massage therapists for the sole reason of releasing tension and stress.

The skilled treatment of the massage therapist increases blood flow to the muscles and joints, alleviating pain and tension and bringing fresh nutrients to the body and releasing accumulated toxins. More oxygen begins to move freely in the body and helps it to revive itself. The mind clears itself of anxieties and we are capable of thinking with an unclouded head. With this new mental and physical relaxation, we are better able to take a more positive perspective on our lives. Find a massage clinic in mfit’s health directory.

This feel good situation is not merely a means of indulging ourselves. Massage has a profound effect on our health. It boosts our immune system, increases energy, relieves muscle tension and leaves us feeling rejuvenated. The release of blood flow, oxygen, nutrients and toxins creates a balance between mind and body. Use massage as a tool to take charge of your health and well-being. You won’t regret it.

About Cassandra: My passion for health and fitness, coupled with my teaching background, led me to becoming a personal trainer. I strongly believe in the necessity for an active, fitness oriented lifestyle which encompasses a balance of cardio, strength, flexibility and recreation and this has undoubtedly had an impact throughout my lifetime. It gives me great satisfaction to pass along my knowledge and enthusiasm with the highest standard of service, safety and professionalism to all those who want to adopt a lifestyle of physical and mental health and wellness. To book your appointment with Cassandra call us at 604.732.4884 or email us today!

Here’s another blog to help you cope a little better when you suffer from stress and anxiety at times. B-complex vitamins are referred to as the “stress” vitamins and assist us in controlling our symptoms of stress and are essential for the proper functioning of the central nervous system (CNS). When our bodies undergo periods of physical/emotional stress, the B-vitamins are the first to be depleted. Low levels of the B-vitamins may contribute to poor mood and feelings and are therefore very valuable in aiding stress reduction. In addition, they have a direct effect on the neurotransmitters in the brain such as: serotonin, norepinephrine and dopamine. When these substances are released in the brain, an overall sense of well-being occurs. Now as a Vancouver personal trainer, I strongly believe in the need to fight off stressors and improve our mind/body connection. Though the B-vitamins can be found in many of the foods we consume on a daily basis, when stressful events or situations prevail in life, taking a B-vitamin supplement might ease your symptoms. They are water-soluble and thus can’t have an overdose effect in the body, but should be taken along with a multi-vitamin as they work best with other nutrients. The following is a list gives you some brief information about the B-vitamins:

Photo Courtesy of SOCIALisBETTER

• B-1 (Thiamine) – Can be found in breads, cereals, whole-grains, meat, fish and beans. Research suggests that they show an improvement in clear-headedness, composure and energy levels.
• B-2 (Riboflavin) – Has been known to ward off headaches and support the immune system which often is one of the first symptoms to collapse when we are overstressed.
• B-3 (Niacin) – Found in dairy products, meat, nuts and eggs. When this vitamin is transported to the CNS, serotonin is produced and in turn, strengthens our response to emotional stress.
• B-5 (Pantothenic Acid) – Contained in milk, eggs and fish. It has been found to improve memory and cognitive function.
• B-6 (Pyridoxine HCL) – Found in beans, meats, nuts, eggs and whole- grains. This vitamin lowers homocysteine, which can be toxic and dangerous. Higher doses can reduce anxious and depressed feelings and have a positive influence on our mental states.
• B-9 (Folic Acid/Folate) – This B-vitamin also reduces homocysteine and is a mechanism of action in the biochemical process to produce serotonin.
• B-12 (Cyanocobalamin) – Can be found on animal food products and whole-grains. The body is unable to produce this B-vitamin and therefore it must be replenished by our diet or a supplement. Having a deficiency of B-12 might contribute to anxiety, stress, fatigue and irritability read more details about B vitamins here.

The B-vitamins are certainly essential to any wellness plan and have been said to ward off nervous tension, agitation and anxiety. So take my advice as a Vancouver personal trainer, and fortify your body with the B-vitamins to make it more resilient during periods of overstress and anxiety. Be aware of how much of these helpful vitamins are in the foods you eat or start taking a supplement (especially one containing B 6, 9 & 12), see appropriate dosages. We can all benefit from lowering our stress levels and creating a greater sense of well-being.

About Cassandra: My passion for health and fitness, coupled with my teaching background, led me to becoming a personal trainer. I strongly believe in the necessity for an active, fitness oriented lifestyle which encompasses a balance of cardio, strength, flexibility and recreation and this has undoubtedly had an impact throughout my lifetime. It gives me great satisfaction to pass along my knowledge and enthusiasm with the highest standard of service, safety and professionalism to all those who want to adopt a lifestyle of physical and mental health and wellness. To book your appointment with Cassandra call us at 604.732.4884 or email us today!

I always wanted my dog’s life. His name was Teko and last year Nikki and I had to lay him to rest, by far the hardest and most stressful thing I have ever done. He was my hero, my friend and a shining example of how we could live a stress free life. I am not referring to the running after a tennis ball or eating out of a bowl on the floor. My dog was the best example of living life in the moment. It is this attribute that I believe led him through his nearly 15 years without any stress. Living in the moment is an attribute that I strive to achieve one day.As an owner of a Vancouver personal training company I see first had the effects that stress has on people and relationships. There are the physical effects of stress; aches and pains, hypertension, joint pain, migraines, fatigue and loss of mental focus. But there are also the habitual effects; inactivity, improper eating, alcohol abuse, drug use, gambling and other impulsive behaviors.

As humans we constantly push ourselves to achieve more no matter the level of success we have we always want the next level. Every day I talk with the clients that come to our personal training studio and although most are very successful and could easily slow down and take some time to enjoy life. They still work every day and take very little time to enjoy life. I know this because the number one excuse that people do not exercise or make healthy choices is they do not have time. Yet cramming in 60-70 hours of work and a few hours of fun just does not add up to a healthy life.

We fill our lives with this need to be busy in order to feel that we have a purpose. Yet we are so busy that we do not have time to accomplish anything. The vast majority when ask how things are going will respond busy and hectic very few will say I feel well rested with no pressure. Now the personal trainer in me starts to scream when I hear the time excuse for not being healthy but the business owner in me, the one that has a stack of things sitting on his desk and emails to respond to, has a certain kinship with this excuse. Yet it truly takes no more time to be healthy then unhealthy it is just a matter of priority in your decision choices.

This brings me back to living life like Teko. The goal for all of us, personal trainers and clients alike, should be to live in moment. It is what is happening right now at this moment that you have control over and not what may or may not happen in the future. This knowledge will put you one step closer to less stress. As I write this I am entering my 9th hour of work. Taking control of the now means that I will stop working leave the emails unanswered and papers stacked on my desk and go do my work out then head home for a healthy dinner. I think I may be getting closer to a dog’s life yet.

You don’t have to be a full-time yogi to realize that yoga affects people’s health in a number of positive ways. I think we can all agree that the practice of yoga promotes body relaxation and definitely increases flexibility and balance. However, did you know that yoga also can decrease symptoms of stress, depression and anxiety? Due to the meditation factor and methodical breathing in each pose, stress is reduced and more restful sleep is apparent. Here at Momentum Fitness, the month of April is devoted to stress reduction and therefore I’d like to share with you some amazing facts about yoga.

Photo Courtesy of Tom Mooring

Yoga has an incredible calming effect. When we practice yoga, we are better able to dissolve the constant thinking of our mind by focusing on slow and controlled breathing. We utilize our lungs in a more efficient manner (pranayama) and this results in a quieting of the mind and body. This tranquility through breathing then relaxes our muscles and gives the body more space and energy for movement. The mind/body connection is at its peak during yoga.

Yoga also has the capacity to raise self-confidence. Nagging negative thoughts about physical appearance can be alleviated through regular yoga. As the physical and mental benefits become apparent, you will increase your determination to improve at each pose. You will begin to visualize yourself throughout every pose as you succeed at perfecting it.

Yoga is a viable form of fitness. It creates long, lean muscles. By supporting our body weight in different poses such as: “tree pose” and “downward dog”, we are increasing our strength. Over time, we will develop toned muscles and a marked increase on our flexibility and range of motion (ROM).

Yoga has been known as a method of pain prevention. For those of us who suffer from chronic back pain because we sit at a computer or behind the wheel of a car for hours on end, yoga might be the answer. The tightness and spinal compression that we endure can be eased through the proper body alignment and awareness that yoga possesses. When we experience less pain and don’t constantly worry about it, we tend to experience less stress as well.

The discipline of yoga produces a sense of well-being by combining breathing, stretching, fitness and meditation. It leaves us feeling invigorated, but relaxed at the same time. It promotes the body’s natural relaxation response and enables us to reduce our stressors in a physically, mentally and even spiritually manner. more info from the Mayo clinic. Listen to a Vancouver personal trainer and don’t just zone out in front of the TV to relax and rid your mind of your worries and woes….give yoga a try instead. Join us at Mfit for a beneficial yoga session from our knowledgeable and certified instructors to begin reducing your stress.

About Cassandra: My passion for health and fitness, coupled with my teaching background, led me to becoming a personal trainer. I strongly believe in the necessity for an active, fitness oriented lifestyle which encompasses a balance of cardio, strength, flexibility and recreation and this has undoubtedly had an impact throughout my lifetime. It gives me great satisfaction to pass along my knowledge and enthusiasm with the highest standard of service, safety and professionalism to all those who want to adopt a lifestyle of physical and mental health and wellness. To book your appointment with Cassandra call us at 604.732.4884 or email us today!

Bills to pay, deadlines at work, debts to settle, traffic jams, family commitments and concerns…do these sound familiar? This list goes on and on and they all contribute to stress. Stress can be defined as a state of mental or emotional strain typically characterized by a host of negative side effects such as: headaches, irritability, muscular tension, depression, anxiety, a lowered immune system and an increase in heart rate and blood pressure. These manifestations of stress wreak havoc on the body and undoubtedly can lead to interruptions in productivity and sleep patterns. On a long-term basis, stress can be linked to a multitude of serious diseases and disorders. As a Vancouver personal trainer, I realize that we can’t just wave a magic wand and eliminate all the stressors in our lives. I can, however, give you some advice on some methods that will help to combat and reduce stress. By adopting even a few of these techniques, you can be well on your way to alleviating the risk of developing the possibility of health related illnesses.

Photo Courtesy of Alan Cleaver

• Regular Exercise: This causes an increase in blood flow and oxygen. Endorphins (“feel good” chemicals) are released, which are hugely advantageous for mental clarity and well-being, in addition to having a very positive physical benefit.
• Healthy Diet: Fueling our bodies and brains with proper nutrition is essential. Often we neglect our diet when we are stressed and make poor food choices or suppress our appetites. Taking the time to eat a healthy diet, no matter what the situation is, will assist you in stress reduction.
• Organization: Disorganization and procrastination add to our stressful lifestyles. If we clean up our agendas and “to-do” lists, a weight will be lifted from our shoulders. Try to move forward rather than aimlessly spinning your wheels!
• Focus: Start the day with a plan. Prioritize and stay on track and focused on those necessary steps throughout the day. Take it another step and write an ongoing journal to organize your tasks, thoughts and feelings.
• Private Time: Do something each day for yourself even if it is only for 15 minutes. Soak in a tub, meditate, read a book, get a massage or take a power nap. Renew your mind and body with a little reward.
• Laugh: This can be the best medicine of all. Laughing stimulates circulation, exercises our diaphragm and other muscles and acts like a natural painkiller.
• Stretch Throughout The Day: This will release tension and help relaxation of the mind and body. If we neglect to take that necessary break, the tension will continue to build up leaving us with tight and sore muscles that could have lasting negative effects. (see stretching 101 mfit blog)

We all need to realize that the evils of stress can take their toll on both our physical health and mental well-being. Having a clearer view of what we are plagued with may help our battle against stress. Just remember that you’re not alone. Stress affects everyone. Don’t let it get the better of you. Follow some of these Vancouver personal trainer suggestions and book one of our April stretch sessions at mfit.ca and start to lessen your stress.

About Cassandra: My passion for health and fitness, coupled with my teaching background, led me to becoming a personal trainer. I strongly believe in the necessity for an active, fitness oriented lifestyle which encompasses a balance of cardio, strength, flexibility and recreation and this has undoubtedly had an impact throughout my lifetime. It gives me great satisfaction to pass along my knowledge and enthusiasm with the highest standard of service, safety and professionalism to all those who want to adopt a lifestyle of physical and mental health and wellness. To book your appointment with Cassandra call us at 604.732.4884 or email ustoday!