Trusted Tips and Resources

Trusted Tips & Resources

Trusted Saskatoon Fitness Equipment Store, Fitness Solutions Share Their Love Of SUP’s

Fitness Solutions is an established and well-loved Trusted Saskatoon Fitness Equipment store. They have the tools and the experience to make your fitness goals a reality. Whether it's a treadmill, free weights, racks, elliptical, yoga mat, or paddle board, they are there every step of the way to guide and educate you through the process of finding the perfect piece of equipment to make it happen. In their latest Saskatoon fitness tip they share their love of SUP’s aka Stand Up Paddle Boards


WHAT IS THERE NOT TO LOVE ABOUT SUP’S IN SASKATCHEWAN




What's Up with SUP’s

Paddleboarding is a unique activity for your entire body. Not only is it lots of fun, but it’s beneficial to your own personal health & wellbeing. In our latest fitness article, we share the benefits of SUP’ing, there’s more to paddleboarding that meets the eye. We will also share the SUP options we have in store at Fitness Solutions in Saskatoon. 

1. GETS YOU UP ON YOUR FEET

One of the greatest advantages of paddleboarding is that it gets you outside, onto the water and on your feet. This alone helps maintain both your body and mind. Most people only focus on the physical aspects of this activity, but it’s incredibly beneficial to a variety of other health aspects as well. 

2. HELPS WITH BALANCE

Paddleboarding requires a lot of balance to stand up on the board. This means that you’ll be practicing both your core and leg strength to keep yourself balanced on the board. 

3. REDUCES  STRESS LEVELS

Paddleboarding can be a great stress reliever due to the sedative nature of the water around you and the ability to make the action all about you. Not to mention, falling off the board can give you a serious adrenaline rush to push off any stressful feelings. 

4. EXERCISES THE WHOLE BODY 

Stand up paddle boarding did not start as a sport. Some say it was used by Hawaiian surf instructors to move around as they attended to learners in the water. Everything about this activity is amazing and makes people want to try it. Believe it or not, it takes your entire body to use your SUP board well. This means that while you’re paddleboarding, you’ll be working your back muscles, core, arms, legs, shoulders, and torso, offering you a whole body workout. 

As you try to stabilize yourself from gravity, your body will work hard to maintain balance. At the same time, you’ll use your arms and shoulders to move the stand up paddleboard paddle forward, as your heart beats faster and releases nitric oxide. Your blood vessels will open and increased oxygen will approach your brain, improving the function of nearly every organ in your body.



5. LOW-IMPACT WORKOUT

Generally speaking, paddleboarding is a low-impact workout, meaning it can’t do serious damage to your ligaments or tendons. However, this also means it’s beneficial to anyone who experiences knee or hip pain, as well as shin splints. SUP’ing can help you increase your strength or recover from injuries, without doing any harm to your body.

6. HELPS WITH  LOSING WEIGHT

If you are looking to slim down, you should look to paddleboarding to help with your weight loss goals. Studies have shown that paddleboarding can help lower your body fat. Plus, paddleboarding is generally a fun type of exercise to actively take part in.


7.  BOOSTS CARDIOVASCULAR HEALTH

Paddleboarding can help lower your risk of suffering from a stroke or heart attack, according to iSupWorld.com. This is because paddleboarding is similar to cross-training, running, and aerobics, all of which greatly help cardiovascular health and prevent a greater risk of relatable diseases.


8. MEDITATION WHILE YOU PADDLE


In the beginning, you may find Paddleboarding difficult to master, especially when you are just developing the ability to balance on the board itself. This also helps heighten your awareness of every move you make while on your paddleboard. Psychologist researchers determine this state of mind as “flow,” which is ideal for Zen Meditation.

However, being in this “flow” state of mind can offer you a wide range of health benefits, including improved mood, focus, and cognitive function. You can also experience better memory, and improved creative and empathetic ability. 

9. BOOSTS VITAMIN D LEVELS


This benefit is very important, especially, if you don’t get the opportunity to be out in the sun much. After our long winters in Saskatchewan, we look forward to getting some sunshine. As long as you are wearing waterproof sunscreen this is good for you since it boosts your vitamin D levels. 

We think you will agree, there’s so much more to paddleboarding than just doing the activity. Not only is it fun and great exercise, but it also helps improve the current state of your mind and body in a calm and soothing environment on the water. 

When looking for StandUp Paddle Boards, Fitness Solutions takes the time and asks you questions and goes through all the details, to find the perfect Paddle Board for you. So, what are you waiting for? It’s time to climb on your board and start paddleboarding today!

At Fitness Solutions, we have the tools and the experience to make your fitness goals a reality. Whether it's a treadmill, free weights, racks, elliptical, yoga mat, or paddleboard, we are here every step of the way to guide and educate you through the process of finding the perfect piece of equipment to make it happen.

'Fitness is Not A Destination It Is A Way Of Life'

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 Saskatoon Pilates Experts at Saskatoon Pilates Center Now Offers Core Dynamics Teacher Training.

Saskatoon Pilates Centre is Saskatchewan’s premier Pilates Centre– the largest and most fully-equipped Pilates studio in the province. Saskatoon Pilates Centre is your Trusted Saskatoon pilates studio. 

Saskatoon Pilates Now Offers Core Dynamics Pilates Teacher Training Program


Kathy Bond, award winning founder of Saskatoon Pilates, shares information in their latest article about the Pilates Teacher training offered by Saskatoon Pilates,  and specifically why she has chosen to work with Core Dynamics.


Core Dynamics Pilates Teacher Training program places its focus on developing trainees to embody the Pilates method, understand human movement as well to teach the Pilates method correctly to a wide variety of clientele versus just teaching the exercises of leading classes. Core Dynamics offers a unique ‘boutique’ program based on historical Pilates, with small class sizes, individual attention, mentorship experiences and a select group of highly qualified educators and affiliates. Core Dynamics is the approach to Pilates teaching that was created by Eve Gentry and developed by Michele Larsson.


"I have now been teaching Pilates for 20 years and have worked with several “elders” in the Pilates world. Ron Fletcher, Kathy Grant, Mary Bowen, Lolita San Miguel and several of their protegees, plus second-generation teachers like Dianne Miller, Alan Herdman, Gillian Hessel, and Elizabeth Larkham. I did not personally work with Eve Gentry but was introduced to her work through Michele Larsson and this is the one that resonated most with me.
Eve was a professional dancer who worked with Joseph Pilates and with his guidance was able to fully recover from a radical mastectomy.
When Eve moved to Santa Fe, she started working with compromised bodies that were not able to do a full Pilates program and thus began the Fundamentals that we use as the basis for all of our clients and programs. I did try other teacher training programs, which were good, but none of them gave the same in-depth training that Core Dynamics gave."   Kathy Bond, Owner Saskatoon Pilates 

A History Of Excellence

In 2005 Saskatoon Pilates became a mentoring studio for Core Dynamics and trained 8 comprehensive teachers as an affiliate Since becoming the Canadian trainer, I have trained 4 comprehensive and 1 mat teacher, with 2 teachers ready to finalize their comprehensive certification. With the new Pilates designation of Nationally Certified Pilates Teacher (NCPT) through the Pilates Method Alliance, it becomes imperative that the quality of teacher training programs has national recognition. Core Dynamics has that! The team at Saskatoon Pilates are responsible for keeping our clients safe and that we are recognized as professional movement educators. 

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

Saskatoon Pilates Centre your Trusted Saskatoon Pilates studio compares Yoga and 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?  In our latest tip, they share an article that compares Pilates to Yoga.  


Saskatoon Pilates are your Trusted Saskatoon Pilates Studio 

Trust The Experience! 


"Pilates? That's Like Yoga, Right?" 

Author: Jo Ann Graser, PMA®-CPT, PMA Board of Directors.  


As a business owner who offers both Pilates and yoga at my studio, I run into this question on a regular basis.  My answer can be detailed or basic, depending on my audience.  Here are some comparison points about the two disciplines based on my personal experience with both. For the purposes of this discussion, I am comparing yoga to Pilates on the apparatus.  

Origins 

Yoga was developed over 5,000 years ago in India with the purpose of connecting individual consciousness to a universal consciousness creating spiritual enlightenment.  Poses or “asanas” combined with breath control and meditation improve the physical, spiritual, mental and emotional health of the practitioner.  

Joseph Pilates began development of his regimen (historically called “Corrective Exercise” and then “Contrology”) approximately 100 years ago.  The underlying theme of Pilates is a systematic and disciplined approach to physical movement through focus and clarity of the mind.  Joseph Pilates created apparatuses which could support the body in order to correct dysfunction and improve movement.  


Equipment      

Yoga utilizes mats and small props to aid or support the practitioner.  

Pilates has an extensive array of machines, or “apparatuses,” designed to assist the individual in improving alignment, strength and coordination.  

Movement

In my experience, yoga poses are typically held for extended time periods to release muscle tension. In some styles of yoga, a long series of poses are repeated sequentially, with the purpose of warming the body to allow for increased range of motion.  

Pilates movements are often guided by the apparatus, which can be configured by the teacher to provide assistance or resistance for the client. The focus in a Pilates session is often on a relatively short piece of choreography emphasizing control and precision. A movement is focused on and repeated for a few repetitions before moving onto the next exercise.  

Mind-Body Connection 

In many types of yoga, the session starts with the setting of an intention for the practice and ends with a guided meditation and relaxation or “savasana.”  Goals are to clear the mind and surrender to the movement.  

In Pilates, there is constant attention on posture, alignment and movement mechanics.  The practitioner is encouraged to focus on each movement, staying present and intentional.  The theme of controlling the body with the mind is ever-present.  

Breath 

Yoga teaches breathing in and out through the nose or a “warming breath.” This type of breathing is designed to relax the body and calm the mind. The focus in yoga is on “belly breathing.” The classes I take often use the breath as a mechanism to time each pose for example: "Hold this pose for another 4 breaths.”  

Pilates teaches breathing in through the nose and out through the mouth. This type of breath is considered “diaphragmatic” and is meant to energize and prepare the body for strong engagement. The practitioner is encouraged to “move with the tempo of the breath,” coordinating the two.  

Intention 

Yoga emphasizes the mind-body and spiritual connection, quieting the mind by focusing on mastery through introspection.  Flexibility and strength are improved through repetition of the asanas.  

Pilates follows a systematic approach, focusing on individual movements as they integrate with the whole.  The intended outcome from Pilates is improved posture and creating a strong, balanced and stable base from which to move.


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

Saskatoon Pilates Classes Include:

  • Mat Work
  • Equipment Work
  • Structural Integration Work
  • Group Classes
  • Open Gym
  • Personal Fitness Programs

Saskatoon Pilates are your Trusted Saskatoon Pilates Studio


Trusted Sara's Trusted Saskatoon 2018 Fitness Focus Challenge Week nine: Rowing is hard

Trusted Saskatoon owner and founder Sara Wheelwright accepted a fitness challenge from the excellent team at Trusted Saskatoon gym Fitness Focus. 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 9 - NO TAKING IT EASY!  

Let's start by giving my trainer Denise some kudos! This woman is an inspiration and so dedicated to fitness it is mind-blowing. She competed in Vancouver and as you can see she was in staggering shape. ( I think she should have won - but what do I know) She has been a big part of my fitness journey and there have been times when I have just dragged myself to the gym because of her. 


 

I leave on vacation soon and I feel energized, healthy, lighter and I definitely look and feel better overall- the numnbers below really do speak for themselves. 

Thank you so much  Denise and the team at Fitness Focus for helping me change my lifestyle - I'm determined that I am not going back!   

SARA'S PROGRESS BEYOND THE BIKINI 

So its all great that I look better in a bikini - but true fitness is more than just being lean.

STRENGTH -FLEXIBILITY -STAMINA-  the 3 pillars of fitness. 

Strength - By doing resistance training and weight lifting I am getting stronger and I can feel my muscles and am starting to see them appear from under the layers of inactivity I'd formed over last 7 years!  

Flexibility - Stretching, stretching and exercises like yoga. If you aren't flexible you will hurt yourself- so I stretch before and after every workout. 

Stamina- Physical fitness is key to a long life and good health. Your body’s capacity to transport and use oxygen during exercise (VO2 max) is the most precise measure of overall cardiovascular fitness.  Changes in VO2 levels equate to changes in aerobic fitness and this, in turn, can affect your chances of getting a cardiovascular and pulmonary disease....so this number is IMPORTANT! 


After punching in the numbers my results were provided and they matched up exactly with what my Fitbit has been showing me. 

In the first 2 screenshots, you can see that I  have VO2 of 41 - this is an excellent score for a 44-year-old woman ( It increased from a VO2 of 35 in April) - and I have the same score as an average 29-year-old woman. Woo Hooo!! 


 
 

The next 2 screenshots clearly show the change in my resting heart rate (RHR) 

Resting Beats Per Minute (BPM).

   

What the RHR Numbers Should Say

According to the National Institute of Health, the average resting heart rate for adults is between 60-100 beats per minute. Well-trained athletes tend to fall somewhere between 40-60 beats per minute. Regardless of what your RHR is, that first baseline measurement will be an important number by which you’ll be able to spot trends over time. 

This is why it is important to regularly check your RHR.

1. If, for example, you notice that your RHR is rising, it could be an early warning sign of a heart problem. Much research has been devoted to demonstrating the link between elevated heart rate and the development of conditions such as hypertension, atherosclerosis, and other cardiovascular diseases.

2. Alternatively, you can also experience a reduction in your RHR as a result of increased fitness, meaning your heart is working more efficiently. These numbers can be especially motivating as you progress through a workout program or training regimen. When you notice your RHR slowly declining over weeks and months, it’s an indication you’re getting fitter. ( THATS ME!!) 

Methods for Lowering Resting Heart Rate

There’s a reason they call them “cardio” workouts. As previously noted, exercise is perhaps your best bet when it comes to decreasing your resting heart rate and boosting heart health. Going hand-in-hand with that is good nutrition and achieving a healthy weight. Hydration also plays a role in keeping your heart healthy. To be sure, good hydration means your heart doesn’t have to work as hard to pump blood through the body. This thereby increases the overall efficiency of your cardiovascular system.

Another factor that can increase your risk of heart issues is a poor sleep over a prolonged period of time. When you get the right amount of high-quality sleep, blood pressure and heart rate drop overnight, giving your heart a break.  What’s more, not enough sleep has also been connected to weight gain which is yet another factor that can affect resting heart rate and heart health.

Want to see where you rank for your age? 

Based on the extensive research of The K. G. Jebsen Center of Exercise in Medicine at the Norwegian University of Science and Technology, you can easily estimate your fitness level by answering a few questions. Simply click on this link to find out. www.worldfitnesslevel.org 



 



ROUNDUP

Postive of week 8-9

  • I have lost 10lb
  • I feel energized and I am looking forward to working out. 
  • Cardio is easier! 
  • I feel the urge and the energy to do things I never had time for before - cleaning out closets and draws! 
  • My resting heart rate has dropped from mid 80s range in April to high 60's in July!! 
  • I have the fitness of an average 29year old! 
  • I worked out 12 days in a row!! 
Negatives from week 8-9

  • Darn friends - I just am not good at just hanging out without a drink!  
  • Had a few cheat days for food because we had house guests. 
  • I have not hit my weightlooss goal - but that is because of mey cheats - I take full responsibility. DRAT
Goals for vacation 

1. Eat mindfully - 2 meals of each day to be healthy choices( so hard in Scotland !!) 
2. Walk walk walk everywhere 
3. Take my work out gear with me and actually use it. 
4. Try NOT to overindulge drinking - this is particularly hard in my hometown in England and on Islay- the home of the best Scotch in the world!  

 Wish me luck. 

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129 21st St E #500
Saskatoon, SK   S7K 0B2
Ph: 306.244.4150

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