Trusted Tips and Resources

Trusted Tips & Resources

Trusted Saskatoon Gym Fitness Focus tip on how to adjust your fitness goals for winter

At Fitness Focus, the goal is to offer a fitness centre with a welcoming, fun and safe environment that all ages can enjoy. They are a forerunner in the fitness industry in Saskatoon. With the ever-changing fitness demands of new and improved classes, training; and nutrition. They are your Fitness Focus is Your TRUSTED SASKATOON Gym!  

HOW TO ADJUST YOUR FITNESS GOALS FOR FALL AND WINTER


The change of seasons can throw off your fitness routine considerably. If you're used to running around your neighbourhood after work, you may be hesitant to keep that hobby up once the sun starts going down at 5 p.m. Adjusting your fitness routine can take some effort, but your goals shouldn't disintegrate just because the seasons start to change. 

INSPIRE YOURSELF 



Baggy clothing, unhealthy snacking and pushing back your bedtime will all conspire to land you on the couch during the winter months. Instead, look for small changes you can make to give your body a very different message. Wearing a fitted cardigan is a way to let yourself see the results that you've made after all your workouts. Going to bed earlier is the best way to wake up earlier feeling rested and refreshed so you can go for that morning run. Skipping the potato chips at your mid-afternoon break and substituting whole grains can give you the energy you need to stay on track. 


SUB IN WINTER ACTIVITIES 



Ice skating, skiing and sledding are all great ways to burn calories while enjoying the new season. And while you may need to travel a few Kilometers to find a rink or trail the effort will be well worth it. Not only will you be testing and improving your physical stamina, but you'll also be learning or improving upon a skill. If you come back from the activity and your shoes are soaked through, put crushed up newspapers inside them and set them in a warm (but not hot) place. Too much heat can wear down the materials of your expensive shoes. 

Another option to keep up with your fitness plans during winter is to start using a gym. Fitness Focus provides all the tools for any person to pursue growth and empowerment through personal challenge. Working out a gym offers you consistency so you're less likely to alter your routine no matter what season it is. At Fitness focus, we offer free 2 week trials and are proud to offer an exceptional childcare service.  Contact us today and see how we can help you maintain or achieve your fall-winter goals!

Fitness focus are your TRUSTED SASKATOON GYM and they are Fitness Experts



Trusted Sara's Trusted Saskatoon 2018 Fitness Focus Challenge -Week seven -Hard work does pays 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!  


WEEK 7 - GETTING INTO A STRIDE &  SEEING RESULTS


I am back - eating better, seeing Denise and I am starting to see ( and feel ) the results. I have more energy overall and even spent time last week organizing my closet and drawers ( If my Mother in the UK reads that she will be shaking her head in disbelief!). I am finding the cardio easier and, I must admit, I am starting to enjoy myself. 

In the last 7 weeks, I have had to navigate many many many temptations.   Mothers Day, events with girlfriends, Grad parties, my 44th Birthday, time at the lake and even multiple shows at Jazz Fest. I have spent time in hotels, on the road, eating in restaurants with clients.  May, June and the beginning of July this year has brought hot temps and it has been perfect for sipping cocktails on a deck.    I cannot hand on heart say I have not lost my way a few times and overindulged, but what I can say is for the first time I haven't let that get in the way of me moving forward. 

The team at Fitness Focus have not judged my slips, and that is why I love the gym ( Also the coffee protein shakes!! GENUIUS!)  - such a supportive, relaxed atmosphere. 

Denise is the best trainer ever, and she really does inspire me with her dedication and the passion she has for fitness. You go, girl!! She is competing this week. 


As I count down the last 3 weeks to my UK trip, I pledge to be better, to be more focused and to get fully onboard with the drinks, eats, cardio and activity. I know it is working and I look forward to the final weigh-in ( of phase 1 )  at the end of July.  


You can see some of the results in the video and pic below - the rest you will have to wait and see. 




ROUNDUP

Postive of week 6-7 

  • I have lost 5lb
  • I feel energized and I am looking forward to working out. 
  • Cardio is easier! 
Negatives from week 1

  • I am 44 now.  
Week 3 goals

1. Eat clean 
2. Increase cardio and weight load.
3. Go to bed earlier!   
4. For England to Win World Cup! 

 Wish me luck. 

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 

Categories

Previous Posts

ADDRESS

S & E Trusted Online Directories Inc
TrustedSaskatoon.com
310 Wall St #209
Saskatoon, SK   S7K 1N7
Ph: 306.244.4150

GET THE APP

App Store Google Play
Follow us on Facebook Instagram Linked In Twitter YouTube RSS Feed
Abex
Abex
Stevies
Sabex
NEYA
Website hosting by Insight Hosting