Reasons to Take Advantage of Group Training & Clubs

Every year we get bombarded with so much health and fitness information it’s easy to feel overwhelmed. How’s a girl or guy to figure out the best approach to getting to a healthier place?

Here’s the harsh reality: There are no shortcuts to getting “fit.” However, there are lots of approaches you can take. What is important is that you know how to judge whether a program will be effective for you. When you understand more about the different components needed to see changes in your fitness level and your body, you’ll find it easier to find the perfect fitness program for you. And when you find the balance between effective and enjoyable plans, you’ll be more likely to stick with it long-term. There's the magic bullet!

There are literally hundreds of different group exercises available to be found, there really is something for everyone's fitness goals, whether that be a relaxing yoga class, a high intensity interval training or a circuit training class, or a team game there will be something for you.

In many gym memberships, group exercises classes come as an added bonus, yet many people overlook their benefits. 


Some reasons why taking advantage of group training or clubs is good for you!!

1. Time.

Keeping your workout efficient would be much more difficult with a solo routine, making group exercise classes the optimal choice for those wanting to fit more into their week effectively. If you're lucky, you may even find a free class at your local gym too. Time can not be bought or sold, yet we spend vast amounts of our life working and sleeping with very little to spend on the activities we enjoy.

2. Challenge

Whether it's a yoga class or a body pump class, provided you have an effective instructor, the second reason you should be taking advantage of group exercise classes is that they are challenging.

3. Develop more than fitness

Aerobic capacity, flexibility, strength and speed are some components of fitness, but overall health is also developed.  Mental and emotional wellness - groups and clubs and classes can still offer an opportunity to develop and strengthen your weaker areas which will help you perform better in your chose event - 5k or 10K or even life choices.

4. Accountability

Group exercise is, you guessed it, completed in a group setting. The interesting psychology of this is that working out in a group can actually ensure you work harder. Working out with company has been shown to have a positive impact on how hard you work at the gym, one study revealed that 64% of people who exercise, push themselves harder when they are with company compared to working out alone - plus if you're slacking off everyone will know!

5. Advice

Gyms and clubs or group exercise classes will have selected who they think is the best person to lead a fitness class in terms of motivation, knowledge of exercise physiology and health and safety. Not sure about that aching in your hip when you squat?  How about the best post workout nutrition to eat after a workout?

6. Structure

Without a plan you might find yourself spending too long on the warm up, leaving yourself without enough energy to set a new personal record for the bench press. Following a workout routine will ensure you not only start the main section of your exercise ready to set new personal records, but the final period of the class should kick start your recovery process, maintain your flexibility, help to eliminate muscle soreness and even ward off injury.

 7. Make New Friends & Be A Part of A Team

You'll always met some really great people when going to fitness class or group training, people who are like minded, who inspire you to push out an extra repetition and who can make you laugh once the class is over. 

Effective teams outperform groups of individuals. They push each other harder, support those who need it and generally have lots more fun in doing so.  Being part of a team will not only increase your motivation, but workout out with other people has been shown to increase the intensity in which people workout, thereby increasing the calories burnt even further. Of course, more calories burnt often translates into more fat burnt too! Think of it as heading into the gym alone, but instead of the other people in the gym working out in their own worlds, they are completing the same exercises as you and cheering you on in the process.

Not only will you be surrounded by people who will grow to be friends, but you'll be in an environment that supports you and your goals.

Conclusion

In many ways, group training or clubs can give you the benefits of the ability to build strength, endurance and flexibility, the team mentality and the sessions being led by a qualified instructor. 

 

Groups and clubs are fantastic for truly building not only a fit body, but a healthy mind and soul plus having fun while you're at it. 

I recently joined a group, called the WholeLife Fitness Manifesto.  I tell ya, it feels great to be a part of a group of individuals who are cheering for each other.  I am only in day #2 and while fitness and my over all wellness is a lifestyle choice for me already, joining a group of people who are all striving to be a better version of themselves makes be better. I am challenged, I am held accountable, I make time for them and the commitment I made to myself, I get advice from Dai Manuel[group leader] and others in the group, AND i also get to lead, inspire and motivate others!

I invite you to check it out. AND join!  

http://www.wholelifefitnessmanifesto.com/

Spring Cleaning

ITCHY EYES. SCRATCHY throat. Relentless sneezing!

It's spring time!  And allergy season, yet again. Try a few of these tricks to keep your symptoms in check, instead of going to the drugstore for antihistamines!

1.) Take off your footwear.

You can track pollen and other allergens all over your house. leave your shoes at the door. Indoor air pollution levels are already up to five times higher than outdoors.

2.) Purchase an air purifier.

Look for one which traps tiny particles like viruses and smoke.

3.) Bedtime Showers.

It'll keep you from rubbing pollen you've gathered all day onto your pillow and then inhaling it at night.

4.) Workout Inside for the time-being.

Especially if you're a morning person, pollen counts are said to  highest between 5 a.m. and 10 a.m.

5.) Put on your sunglasses

Sunglasses help keep airborne allergens out of your eyes, and wearing them even when it's cloudy.

6.) Try natural remedies.

Eat more leafy greens, blueberries, red wine, green tea, kale..the antioxidant helps to block histamine. The super-food known as quercetin, a natural compound tied to what all of us seek: better longevity, heart health, endurance, immune system and more. Other remedies include fish oil and herbs. 

7.) Wash your vehicle.

And clean the inside, too. After all, you're in your vehicle an average of 20 hours per week.

8.) No sugar and dairy.

Milk and its by-products can increase mucus production, so cutting back when you have symptoms will help you breathe easier. Sugar's even worse. A single teaspoon of the sweet stuff can hike your body's inflammation levels and suppress your immune system by more than 50%.

9.) Invest in a neti pot.

Some may find these teapot-looking remedies a bit weird, but they're effective at reducing sinus pressure and flushing out your nasal passages.

DrinkAware

The Irish are famous for two things. One, they can drink like a fish and keep the spirit flowing. Two, they know how to take a joke. The Irish also love to joke, especially about themselves. They don't care about political correctness and other such mumbo-jumbo. For them, a below-the-belt barb is an expression of endearment.  So while you are out celebrating the day for the Irish with your pals...here's just a wee note to remind you the effects on your body from indulging in your favourite green coloured beer and cocktail.

 

Alcohol comes from fermenting starches and sugars. Alcohol has about 7 calories per gram. These are considered "empty" calories because alcohol contains no beneficial nutrients, such as vitamins and minerals  Calories from alcohol are 'empty calories', they have no nutritional value. Most alcoholic drinks contain traces of vitamins and minerals, but not usually in amounts that make any significant contribution to our diet. Drinking alcohol also reduces the amount of fat your body burns for energy.

 

Alcohol use constricts metabolism and endurance. Being physically fit and well-conditioned is the hallmark of a champion. However, no matter how many wind springs and laps you do, drinking alcohol constricts your aerobic metabolism and endurance.

Alcohol use requires increased conditioning to maintain weight. Alcohol holds very little nutritional value to the athlete. The relatively high calories in alcohol are not available to our muscles. Alcohol calories are not converted to glycogen, a form of stored carbohydrates, and thus are not a good source of energy during exercise. Each drink contains approximately 100-150 empty calories. The body treats alcohol as fat, converting alcohol sugars into fatty acids.

 

Alcohol use inhibits absorption of nutrients. Not only is alcohol devoid of proteins, minerals, and vitamins, it actually inhibits the absorption and usage of vital nutrients such as thiamin (vitamin B1), vitamin B12, folic acid, and zinc.

• Thiamin (vitamin B1) is involved in the metabolism of proteins and fat and the formation of hemoglobin. It is also essential to optimal performance for its role in metabolizing carbohydrates.
• Vitamin B12 is essential to good health. It helps maintain healthy red blood and nerve cells.
• Folic acid is an integral part of a coenzyme involved in the formation of new cells; a lack of it can cause a blood disorder called "megaloblastic anemia", which causes a lowering of oxygen-carrying capacity and thus negatively affects endurance activities.
• Zinc is also essential to your energy metabolic processes. Since alcohol depletes your zinc resources, the effect is an even greater reduction of your endurance.

Alcohol use prevents muscle recovery. In order to build bigger and stronger muscles, your body needs sleep to repair itself after a workout. Because of alcohol's effect on sleep, however, your body is robbed of a precious chemical called "human growth hormone" or HGH. HGH is part of the normal muscle-building and repair process and the body's way of telling itself your muscle needs to grow bigger and stronger. Alcohol, however, can decrease the secretion of HGH by as much as 70 percent! Also, when alcohol is in your body, it triggers the production of a substance in your liver that is directly toxic to testosterone. Testosterone is essential for the development and recovery of your muscles.

 

Remember that you don’t have to use alcohol or other drugs to have fun. Eat well before you leave home. A full stomach slows the absorption of alcohol. It doesn’t matter whether you’re a casual exerciser, are in the gym every day, or compete in regular matches or events, anyone who cares about playing sport or keeping fit needs to understand the effects alcohol can have on their performance. Not having a balanced approach to alcohol could be what gets in the way of you reaping the rewards from all the work you've put in.

See Yourself Healthy

All this talk of health care reform in the USA has got me thinking about how we can take control of our own health.  Instead of restoring health care why not start at the core?!? Teach people how to look after themselves from the inside out, to be proactive when it comes to their own well-being, to make good, educated choices instead of reacting to a health problem and medicating it after the fact.  Healthcare is all backwards.  Besides government - like NDP and Liberal - should only set policies - not do the work that takes money and opportunity out of the pockets and hands of the people they serve.  Another story for another day!

Even small changes can be difficult and I coach people in making changes to their lives. 

We all read interesting information, yet the majority of us will forget about it very shortly after, no matter how interesting. When you sit down and attend to your new daily plan; you think about how what I’m saying applies to you. That creates a new way of thinking that sets you up for long term success.   

 

“Progress is impossible without change, and those who cannot change their minds cannot change anything.”   George Bernard Shaw 

 

Health is the most frequently ignored aspect of our lives.  And often health is the thing that gets put lower on the priority list - below work, taking care of others, and whatever else that comes along.  Changing the foods you are used to eating, giving up things you love to eat and making time to exercise, more often than not meets resistance. When this resistance happens, it is harder to stick to your new plan. I invite you to start by looking at the bigger picture.  

 

Why is it that we know something is good for us but we stubbornly hold on to what we are used to? 

 

Here are some steps to success:  

• create a vision board
• spend time visualizing yourself in your future; enjoying everything you are working for 
• create affirmations that are in alignment with your vision for yourself (and your family).

Key areas that often need attention in the pursuit to [Re]Fre5h and [RE]Start your life.

1. Health takes planning and dedication.
2. Food and fuel: look at food as fuel for your body. Are you fuelling your body or feeding fat?
3. Metabolism, energy, and all functions of your body are regulated by hormones: and hormones need fuel.
4. Regulating blood sugar by choosing your fuel from low glycemic index foods.

Will you say -  "I wish I had, or "I am glad I did"?

The Community of Sport

 

 

 

The value of sport extends beyond sport for sport’s sake. It can play a role in bringing communities together, having a social and cultural impact, developing social capital and reducing crime and anti-social behaviour. Whether you’re a die-hard sports fan or just don’t understand what everyone gets so excited over, chances are you’ve never taken the time to reflect on why athletics are so important. But there’s got to be something to sports that allows them to make people so happy, sad, and sometimes even a bit crazy.The bottom line is, sports create a sense of community and togetherness among people from all walks of life. Teammates and fellow fans develop a connection that bonds them for life through competing or spectating.

 

There’s a reason we call someone who handles competition – and even defeat – with grace a “good sport”. Sportsmanship is something many of us learned through participating in athletics as kids, whether it was your high school team or just kicking the ball around in the backyard. Sports teach you how to win and lose with a certain amount of character.

They also show us a sense of order and fairness. Our favorite sports would not be nearly as entertaining without the rules, restrictions, and limitations that control them and make it all interesting. There is always a referee or umpire watching to make sure they’re adhered to and doling out penalties and ejections where necessary.

 

Sport can build better community relations and deliver a better understanding and respect for the rights and traditions of everyone, while contributing to the building of a cohesive society.  Sport can teach us honesty and fairness and how important it is to uphold the highest standards of respect. It teaches us that in order for communities to remain positive, peaceful and productive we must act with the upmost integrity at all times. A diverse and inclusive sporting environment is most likely to be realised when people who differ from one another are valued and appreciated.

 

The platform of sport provides a means of identifying social issues which limit social progress, inclusion, equity, and have an impact upon the lives of individuals and the community. Programs initiated by sports or involving sports as a force for social change, have addressed a number of major social issues. Sport has the potential to address gender, cultural, and disability barriers to a greater extent than many other sectors. Sport also provides an opportunity for persons to 'connect' with others within their community – social connectedness may be defined as the level of an individual’s integration into his or her social world. Sports participation is linked to improved health status, both physical and mental, as well as long-term preventive health benefits. The notion of ‘wellbeing’ also extends to improved self-concept, satisfaction, quality of life, and increased opportunities for social interaction.

 

The evidence suggests that sports programs offer great potential for building cohesive communities. However, in most cases sport is only one of several ways in which programs and social policies are delivered. Sport alone is not enough, but the contribution of the sport sector is recognized in numerous reports and research has generally identified sport as a key influence on community development.