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Trusted Tips & Resources

Trusted Sara's Trusted Saskatoon 2018 Fitness Focus Challenge -Week Two-


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 Two- Dealing With Temptations 


Week two was very tricky to keep on track as I was so busy, I knew it was going to be challenging, so I was concerned that it would affect my results. 
 
Trusted was in the process of moving offices, so chaos was the norm! Moving day was Friday, but there were lots of things to do before and after. I had so many deadlines that needed to be met before the move and many work meetings, not to mention kids activities, dentists appointments and other family commitments.  Also, I was going out with the girls on Saturday night - dinner plans followed by dancing at Buds On Broadway...I know that EQUALS temptation!! 

In the past, this kind of week has derailed my previous fitness/ diet attempts, so I was a bit worried I'd repeat my pattern and blame being busy for failing to keep on track.  

I'll be honest...it was not a perfect week by any means! 

I saw my trainer Denise at Fitness Focus on Wednesday at 7 am and again Saturday at Noon. She took me through 2 more of my (unique to me and my goals) weight training work out sessions that are making up the final plan. 
Her goal is to have me doing this myself,  and as such, she is creating a 2 week ( 5 days a week ) program for me to follow. I do 10-15 min cardio before our session and at least 20 mins after. In addition, I  am trying to get at least 20-30m mins of cardio a day on the days I don't train with Denise- that can be jogging, walking fast, swimming, biking, group fitness, jumping on a trampoline or cardio machines etc.. whatever I can do to move!  

The conclusion of a weights session with Denise always end with 3 sets of ab exercises. On Wednesday I found my new least favourite exercise. Swiss Ball Transfers - This medieval torture training move is where you squeeze a Swiss exercise ball between your feet and switch from feet to hands while crunching- just to make it even more friggin painful, Denise likes to keep feet off the floor at all times and insisted the ball has to go all the way over your head and touch the floor behind you. So you lay almost flat with the ball above your head - transfer in the crunch back to laying flat when the ball goes down to the floor between your feet. I told Denise I'd rather sign up to run a Tough Mudder Obstacle course than do 3 more sets of those again!
 
Check out my attempts at rope pulldown crunches at the end of Saturday's gym session- OUCH 
 

When Denise did my initial assessment she said I was eating too little and too infrequently during the workday. This meant I was essentially starving myself then feasting, which is not good for the metabolism. I think LOTS of us working Mums/entrepreneurs do this to ourselves, we get busy and simply don't stop to eat.  
I eat pretty well at home as I like to cook, so I just decided to make extra portions of healthy suppers and take leftovers to work, along with fruit and nuts to snack on.  I am trying to keep away from carbs and to drink lots more water, specifically water with lemon in it. 
                                                                      
Some tasty food from last week. 

 
I have never been a huge fan of protein shakes, but I have found a great Vanilla flavoured one by Forever Living, it's so tasty!  Shakes are a must because I struggle to eat early in the morning, it is my go-to breakfast, especially before training or I'd pass out. My favourite breakfast shake is 2 scoops Vanilla, almond milk and 2 shots of espresso with ice ...It is DELIGHTFUL!




BBQ vegetables and kebab / Asian Chicken Lettuce wraps with beet slaw 

10,000 steps a day goal. 

 

I have also been trying to get in the ' recommended 10,000 steps a day' as part of my lifestyle change.  Last week I missed the mark on Monday and Thursday - with just 8400 between both days. However, on the Trusted moving day I did over 25,400 ...moving IS a workout. 

All in all, I did over 81,300 steps last week!!

Consider this, prior to this challenge, my average number of steps in a week was around the 25,000 mark!! 



ROUNDUP

Postive of week 2 

  • I  have now lost 1.5LB total. 
  • I feel lighter in my clothes.
  • I am enjoying moving more.
  • My resting heart rate has dropped from 79 to 72BPM this is very encouraging.  
  • I can see some definition starting to show! 
Negatives from week 1

  • I overindulged on Saturday night and was hungover on Sunday, so was lazy AND we had Chinese takeout ( NOT good) 
  • Stiffness and soreness STILL.
  • I feel like I should have lost more than 1.5lb by now- then I remember Saturday and Sunday. 
  • STILL Not getting enough sleep. 
  • I really look like crap when I am working out - 💪 ( see above picture for proof ) and I hate how the tight work out clothes look. 
Week 3 goals

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

 Wish me luck. 

Trusted Sara's Trusted Saskatoon 2018 Fitness Focus Challenge -Week One


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 One


Week one was tough, I went through some pain barriers as my body reacted to the shock of change. It's quite the shift going from a sedentary lifestyle for the last few years, to working out at high intensity for 5 days in the first week.  I could barely lift my arms above my waist on Tuesday and forced myself to go jogging on Wednesday, which started the leg soreness that I still have today. I understand why so people give up at this stage. It's much easier to stop as you see very little return for your efforts. However, I know that it is how I react at this stage that will determine my long-term results. 
I cheered myself up on Thursday by booking our family trip to the UK at the end of July- so the clock is ticking and if I am to reach my weight and fitness goal I must keep this up. The 10 weeks countdown has begun! 



Postive of week 1 

  • I lost 0.5LB - I fully expected to put weight on, so this is a win! 
  • My skin looks better
  • I have more energy/motivation - even tackled some home organizing tasks I'd been putting off for ages.
  • Some extra quality time with my 14-year-old son, as he is joining me at the gym on the weekends.
Negatives from week 1

  • Drank too much wine this week - Mothers day and an event or 2 
  • Stiffness and soreness- my arms ached for the first half of the week and my legs and butt for the rest of the week.
  • I feel fat in my work out clothes - I hate the mirrors at the gym! 
  • Not getting enough sleep. 
Week 2 goals

I have a busy week with 2 conferences, moving offices and deadlines that must be met- so I need to ensure I fit in workouts, eat clean, stay away from wine and get more sleep! Wish me luck. 


Read more of Sara's Fitness journey from the beginning here:  Fitness Focus Challenge 

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: 

Saskatoon Pilates Centre your Trusted Saskatoon Pilates Experts share a tip on Breathing and Hamstring Flexibility

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 tip on Breathing and Hamstring Flexibility:

This video shows the break down of how breathing effectively and hamstring flexibility are one in the same. 

Thanks to Functional Patterns for a great video.

 

 

 

You can find them on Facebook HERE!

 

Saskatoon Pilates Centre your Trusted Saskatoon Pilates experts share a tip

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 Kathy shares a tip on her Continued Education: 

Every year Kathy attends this conference and returns recharged and reconnected with her Pilates colleagues and peers!

 

Continuing Education

-Requirements: 

PMA certification is valid for 2 years. The PMA requires all PMA Certified Pilates Teachers to earn 16 PMA approved CECs (1 hour = 1 CEC) in order to renew certification at the end of their two year term.

Rationale: 

As stated in the PMA Code of Ethics, PMA-certified professionals agree to continue gaining education to enhance their skills and knowledge, and to provide the highest quality services to clients.

First and foremost, the purpose of continuing education is for the protection of the public. Continuing education that advances knowledge, skills, and abilities, supports the Pilates professional in providing safe and effective instruction. 

Secondly, given the dynamic nature of the Pilates industry, it is imperative for Pilates professionals to go beyond entry-level and embrace the cutting edge of scientific understanding and validation of the Pilates Method; to stay abreast of the development in the field in order to stay competitive; and to broaden their skill set with a variety of approaches including training beyond the Pilates paradigm in order to enhance their capacity to work with a variety of clients including special populations.

To read more, click here: http://www.pilatesmethodalliance.org/i4a/pages/index.cfm…

For a complete list of offerings around the world, click here: http://www.pilatesmethodalliance.org/i4a/pages/index.cfm…

  

“You only have one body and you deserve the best.”

 

You can find them on Facebook HERE! 

 

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S & E Trusted Online Directories Inc
TrustedSaskatoon.com
129 21st St E #500
Saskatoon, SK   S7K 0B2
Ph: 306.244.4150

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