Skip to main content

Back to Fitness Time!

This is an article I wrote for Mississauga Kids in August:
It's good solid advice!

Now that that your Mississauga Kids are back to school that means there's more time for moms and dads to focus on taking care of themselves.  The summers can be a busy time and often parents put their own fitness needs on the back burner while they are busy taking care of keeping the kids busy and healthy.  Here are 5 tips from Mississauga Personal Trainer Kate Rita to help you get back on track this fall.

1. Schedule It in! As you are mapping out your Fall routine be sure to include yourself in the list. Book “appointments” with yourself for workouts and value your time as much as you would anyone else’s. Don’t stand yourself up and be consistent.

2. Involve the Family. As schedules become more hectic during the week, plan for your quality family time to involve everyone in active fun! Get a quick swim in after school. Plan a hike for Sunday morning or go apple picking. If your 8 year old has a ballet class on Saturday morning, plan a stroller run (or walk) with your baby and/or husband. The most powerful way to teach our family the value of exercise and nutrition is to lead by example.

3. Don’t be derailed! Consistency is a big picture concept. If you miss a workout (or 2, or 4...) do not be discouraged. Remember that the momentum in forming long-lasting habits builds as quickly as it fades. You can get back on track today!

4. Calisthenics is the foundation of the home workout movement. Tremendous improvements can be made using only body weight. With only a mat and some motivation you can kick your own butt at home. If you need inspiration hire a trainer to write you a custom program, or look for exercises online.

5. Remember to include nutrition and hydration as key elements of your program. A lot of hard work can be undone with only a little poor exercise of choices, so keep on track even when you aren’t hitting the gym.

Comments

Popular posts from this blog

I don’t have a Diastasis- Why is my abdomen still distended postpartum?

I get asked this question all the time! Here is my answer:
Research has shown that 100% of pregnant women will develop some degree of diastasis recti. A diastasis is a lateral separation in the abdominal wall between the recti or “six pack”, due to a stretching of the midline connective tissue or “linea alba”. Although some diastasis will heal postpartum, in many cases a separation will remain without restorative exercise.
Distention from DR will present as a doming in the midline. Women who heal a diastasis spontaneously or through restorative exercise may still find that their abdomens are distended, particularly after a meal and/or at the end of the day. If there is no diastasis, why is this?
This abdominal distention does not occur in the midline, but rather across the entire abdominal wall. This is due to a weakened hypotonic TVA- transverse abdominis muscle. The TVA is the deepest anterior abdominal muscle, wrapping around the midsection like a girdle, with a left and right side. T…

Hello Fresh- An Option for Healthy Meal Planning!

I had an opportunity to try a food delivery service called Hello Fresh. A lot of people have been talking about it and it is becoming a popular option for people who are too busy to shop and plan for meals. It is a much cheaper and healthier option to eating out.  Most meals cost approx $12 per person and the portions are generous.

I am always nervous about subscription services, and in order to redeem the coupon I was gifted I had to signup with payment information. I reviewed the cancellation policy which seemed very uncomplicated. Further to, I can skip weeks as I choose, pausing my subscription. It seemed fair.

My resident kitchen helper Ben volunteered to blog about the meal preparation. Ben is a fantastic creative cook and hobby chef. As we have prepared more Hello Fresh meals he has “beefed up” the ingredients to make extra portions from the same recipe, as well as kid friendly (plainer) versions. Here is Ben’s review of our first Hello Fresh Meal, a Pork Schnitzel.

We received o…

BulletProof Coffee

I have a client who regularly makes us a cup of BulletProof coffee before our workouts. I have come to enjoy its flavor. BulletProof Coffee is simply black coffee blended in a blender (not mixed with a spoon), with clarified grass fed butter (Ghee) and a medium-chain triglycerides (MCT) oil (Coconut oil works).

Apparently there are benefits to brain function by blending healthy fats with your morning coffee. Also it has ketonic diet sympathies, as the fasted body in the morning continues burning healthy fat as energy, reducing hunger and helping with weight management. This is my understanding, anyway. I find it tasty and it perks me up :)

Interested in making this for myself, I went to Amazon looking for products. Here is what I found- typical of protein powders and health food supplements, I found a lot of packaging and marketing.


This BulletProof coffee package which costs $75.99 for coffee and some hyped up coconut oil? Then there is this Ghee at $57.99. As I added these items to my …