Trusted Tips and Resources

Trusted Tips & Resources

Trusted Sara's Trusted Saskatoon 2018 Fitness Focus Challenge -Week Four -Nothing to see here

Trusted Saskatoon owner and founder Sara Wheelwright recently accepted a fitness challenge from the excellent team at Trusted Saskatoon gym Fitness Focus. Over the next few months, you can follow along on her fitness journey as she blogs and video journals her motivations, successes, failures, frustration and her pain as she struggles to get fit and fabulous in her forties!  


Fitness Focus Challenge -Week Four- Sara Fell Off The Fitness Wagon...HARD.



Well, it happened ....what happened? 

LIFE, Life happened.

The biggest barrier to me starting this fitness challenge before now, was my life is so hectic and often it sabotages my plans to prioritize myself. This has been the case so far in June. My last work out with Denise was May 31st and every time I have tried to go to the gym since then something has wrecked my plans. 

I was on a cancellation list for the periodontist - and 2 appointments in 1 day came available so I had to take them, an unplanned business road trip to Manitoba robbed me of another 2 days, Trusted 7th-anniversary event, a family event in Regina, my son's school city track meet- one thing after another conspired to stop me moving. Then the events - with wine and food. Essentially taking 2 hours to go to the gym would have meant missing client deadlines or important family moments - and I wasn't getting to bed till at least 11 pm every night ( sometimes not getting in from work stuff till then). 

Activity? What activity?


See my Fitbit for visual representation! I dropped from averaging over 75,000 steps a week to my ' old habits ' of just over 40,000. I did go paddleboarding and walking at the lake this weekend, fit in a bike ride with my kids last Sunday night and tried to walk the stairs ...but as you can see it wasn't enough. 

Weigh-In

This, of course, means I didn't lose any weight, in fact, I put 1lb back on and I feel like 2 big steps back as my energy levels have dropped off. 

I can't express to you how much I am disappointed in myself, as I should have cut back / modified my food ( and drink ) intake to accommodate my crazy schedules impact - but I also failed miserably at that too. 

So I failed - this is when people normally quit ( and when I have before to be honest ), but I am not going to let this happen. 
It happened, its done - now time to start over again! 

I have booked 6 more Denise sessions, my first is on Wednesday- I am going to go to the gym at least 5 days this week and will be sticking to salads and shakes for the foreseeable future. 


ROUNDUP

Postive of week 3-4 

  • I ONLY gained 1.LB back. 
  • I was able to be there all day  to see my son compete at track and field ( he was awesome) 
  • Trusted had an amazing 7th-anniversary event-  my clients are amazing and all the extra work / long hours has resulted in lots of new contracts/work for the team.  
Negatives from week 1

  • Too many to mention.  
Week 3 goals

1. Eat salads and drink less ( I see a theme here )
2. Take the 5 flights of stairs to the office instead of the elevator.
3. Increase Cardio on all days - I need to speed up the fat burn. 
4. Go to bed earlier!   

 Wish me luck. 


 

Trusted Sara's Trusted Saskatoon 2018 Fitness Focus Challenge - The Kick Off

Trusted Saskatoon owner and founder Sara Wheelwright recently accepted a fitness challenge from the excellent team at Trusted Saskatoon gym Fitness Focus. Over the next few months, you can follow along on her fitness journey as she blogs and video journals her motivations, successes, failures, frustration and her pain as she struggles to get fit and fabulous in her forties!  

Sara's Fitness Focus Motivations.

The first warm day of Spring in Saskatoon brings out hordes of people. They swarm the sidewalks, parks and river trails on bikes, roller blades, or just on foot. It is the Saskatoon way of saying good riddance to a long cold winter. We all celebrate the arrival of warm weather and look forward to a glorious Saskatchewan summer of decks, lakes, fireside sing songs and other outside activities. We live in a weird place, this April I saw people sunbathing on the downtown beaches as chunks of ice floated by on the Saskatchewan River.  When the warm weather arrives, Saskachewanians dust off Summer wardrobe and pack away our big bulky coats and winter boots. In fact, we try to completely forget that Winter and the minus 40's are inevitably coming back again in 7 months or so. The shorts, summer dresses and bikinis are pulled out, and the weight we put on over winter starts dropping off as we move around more.  Although for me, I've been gradually losing Summer clothing options, the stuff I have that I like got tighter each year and then most just didn't fit, so for the last two years or so I have been resigned to buying larger roomier items that feel comfortable in public.  

I was always pretty trim, and before I started Trusted in 2011 I was at the gym three times a week and felt great( the pic below is - just over seven years ago... I had abs!). If I put on 5lb or so on in the Winter, I lost it pretty quickly, and I was never concerned about my weight or my health.   So what changed??

In April 2011 I left my fulltime job and took the risk of following my dream to start Trustedsaskatoon.com. Not long after this, I cancelled my gym membership.
I did this for two reasons:
1. To save money. My income was much lower as a new business owner, my life savings and every spare $ went back into the company. 
2. I couldn't justify the time. As a single Mom with three young children and new business to grow I felt I had to put 100% focus on those 2 areas- so my needs came last. 

Now I realize that was a huge mistake. My sedentary entrepreneurial lifestyle combined with getting older ( I turned 40 in 2014) and my love of wine and good food has caught up with me.  I have put on 30lb, have aches I never had, sleep is more fitful, and my ability to handle stress has most definitely been affected. In 2015 I had an attack of shingles, and it has happened a few times since (that's a huge indicator that my body's immune system is weak). On top of that, I feel I have aged in the last six months, and this is not what I want for myself or my future, so I have decided to take on the challenge and make the change.   

There is nothing more motivational than making a goal public, it doesn't get more accountable than that!  The team at Fitness Focus had brought up the idea of a fitness journal blog last year, I wasn't ready then, but I am now.  
I met with the fantastic Denise Kominetsky from Team Warwyk- who are the personal trainers based out of Fitness Focus, she asked me to fill out a questionnaire and send pictures, and today ( May 6th, 2018 ) I had my first personal training session. I know this is NOT going to be easy, so we have several goals for the next 12 months. I am going on vacation to the UK to visit family at the end of July, so my first goal is to fit in the clothes I want to take with me! 

Check out my first video below and follow my journey as I pursue a new lifestyle of health and fitness. Thanks must go to Fitness Focus and their dedicated team of personal trainers! 

 

Find Out More about Fitness Focus: 

The Trusted Saskatoon team is ecstatic to welcome Boehm's Physiotherapy

We are very pleased to wish Boehm's Physiotherapy to the Trusted Saskatoon Health & Wellness category as Trusted Saskatoon Physiotherapists and Exercise Specialists. Our team and partners wish them a warm welcome to the Trusted Saskatoon community of locally accountable businesses run with integrity. 


Let's find out more about Boehm's Physiotherapy 

Boehm's Physiotherapy Clinic is owned and operated by husband and wife, Brad and Peri Boehm. They are located in Martensville, a short drive north of Saskatoon and from communities such as Rosthern, Osler, Dalmeny, Waldheim, Langham, Warman, Hepburn, and Aberdeen. Thier team of physiotherapists at Boehm's are professional and passionate. Their focus is high-quality care and individualized treatment, delivering an understanding of your injury and knowledge of future injury prevention methods. Their treatment programs are tailor made to you and your recovery goals. They want to see you return to the everyday activities you enjoy most. 


We spoke to many of their clients, and we are happy to report that every one of them shared how happy they were with Boehm's! We call references personally to conduct a survey of their client experience. This is because we verify all of our applicants prior to them becoming Trusted Directory partners - click here to read more about the unique Trusted verification process.


After hearing all the great things their clients had to say about her personal experience, Trusted Saskatoon team member Anna checked out Boehm's Physiotherapy herself. Listen to what she had to say below:


"I've had back and neck problems on and off for over a decade and there rarely is a day that goes by that I don't feel some discomfort. I have tried everything from physio, massage, chiro to yoga and more. My appointment with Brad was not like other physio appointments in the past. He really took the time to review my health history and to test my range of motion sitting and standing. He explained that often times we can feel pain or discomfort in different areas of our body but the trigger will be somewhere else. He explained to me how he wants to work slowly to release these muscle patterns so that my body can release them and then we can look at strengthening my body. After he worked on a few points on my ribs my neck could move better and my hips. I definitely felt better than I have in a long time and am excited to see where this goes. Brad and his team definitely aren't about band-aiding the pain, they want to ensure that they are helping to eliminate them. Definitely worth the short drive to gain results in your health and wellness! " -Anna Kunz





Boehm's have a history of helping their clients achieve their health and wellness goals. Brad and Peri launched their own physiotherapy clinic 14 years ago. Brad has been a practising physiotherapist for over 20 years and he has treated 1,000’s of patients while gaining more knowledge and experience. He has changed so many people’s lives by sending them onto the road to recovery. Peri Boehm has been the head of reception ever since the launch of the business. She is also the general manager and handles inquiries such as billing. When you walk in, her smile will make you feel at home! 





The Trusted Saskatoon team are thrilled to give Boehm's Physiotherapy 'The Thumbs Up' - welcome to the Trusted Saskatoon Community!  Check out their listing here: Boehm's Physiotherapy are Trusted Saskatoon Physiotherapists and Exercise Specialists!


Saskatoon Pilates Centre your Trusted Saskatoon Pilates Experts share a very informative tip that explains Pilates

Saskatchewan’s premiere Pilates Centre– the largest and most fully-equipped Pilates studio in the province. Saskatoon Pilates Centre continues to provide top quality classes with the most experienced and dedicated teachers helping you to experience the integrity of the Pilates exercises integrating body and mind for everyday living. Sounds great, doesn’t it? The founder of the Pilates movement, Joseph Pilates said; “Physical fitness is the attainment and maintenance of a uniformly developed body with a sound mind fully capable of performing our many and varied daily tasks with spontaneous zest and pleasure.”

Let Saskatoon Pilates Centre help you find that “zest and pleasure”! 

They are your Trusted Saskatoon Pilates and Health & wellness experts

Here they share a very informative tip that explains Pilates:

The Pilates Method 

Pilates is a method of exercise developed by German-born Joseph Pilates. In 1926, Joseph and Clara Pilates brought their exercise system, originally called “Contrology”, to New York City. The Pilates method is a physical movement program designed to stretch, strengthen, and balance the body.

Pilates exercise focuses on postural symmetry, breath control, abdominal strength, spine, pelvis and shoulder stabilization, muscular flexibility, joint mobility and strengthening through the complete range of motion of all joints. Instead of isolating muscle groups, the whole body is trained, integrating the upper and lower extremities with the trunk. 

 

The PILATES system of exercises reawakens the mind-body connection for optimal physical conditioning. By emphasizing a mental awareness and a deep understanding of how the body moves, Pilates imprints efficient movement patterns that cross over into our everyday lives.

This revolutionary approach to fitness is suitable for all ages and body types. Whether the goal is to enhance a sporting or performance activity, rehabilitation from chronic pain or injury, or simply to gain a more active, healthy lifestyle, Pilates has something to offer everyone.

Pilates is complete coordination of body, mind and spirit. The guiding principles of the Pilates Method are whole body health, whole body commitment, and breath.

With systematic practice of specific exercises coupled with focused breathing patterns, Pilates has proven itself invaluable not only as a fitness endeavor itself, but also as an important adjunct to professional sports training and physical rehabilitation of all kinds.

 

Not Designed to be Aerobic:

Pilates exercise was never designed to be aerobic nor did Joseph claim that his exercises were aerobic. Recent research has supported this statement in showing that Beginner Mat Pilates is low-moderate intensity and Intermediate and Advanced Mat work meets the criteria for moderate intensity activities. (Olsen, et al 2003)

 

 

Not Only for Elite or Wealthy:

Joseph Pilates suggested that everyone should do his exercises everyday. To book a private session with a Pilates teacher should be considered in the same arena as booking time with a massage therapist or personal trainer at a cost of $50-$100 per hour. Pilates teachers also recommend that their clients practice Pilates exercises everyday or at least 3-4 times per week at home to supplement their training in the studio.

 

Not Only for Healthy or Well:

Joseph Pilates also modified his method of exercise based on whether his client had injuries. Pilates can be modified for unfit, post-trauma, post-disease, elderly, and has been shown to increase enjoyment and participation in exercise even for children. (Ickes 2005, Jago 2005)  

 

Pilates is Not Fusion:

Pilates is performed on a mat or apparatus that Joseph Pilates designed: Reformer, Trapeze Table, Wunda Chair, High Back Chair, Ladder Barrel, Half Barrel, Spine Corrector, Ped-O-Pul, Head Harness, Foot Corrector, Toe Corrector, Magic Circle, Bean Bag and Pinwheel. Pilates is not performed in a pool, on a small or large ball or in combination with other forms of exercise and still called Pilates. Today, it is certainly

acceptable to apply the principles to all forms of movement, exercise, sports and daily life activities as Joseph intended. 

 

Purist vs. Modified Pilates:

The PMA believes that Pilates should evolve along with the advances of modern science, maintaining the integrity of the method with the safety and health of its participants always in mind. This means that if an exercise is determined to be contra-indicated or unsafe we will respect it as historical repertoire and modify it or delete it from any client’s program that might be injured by performing the exercise.  

 

You can find them on Facebook HERE!

 

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