This past weekend, we competed in the Stratford Rotary Dragon Boat Festival at the Avon River.  This amazing event helps  to raise funds for Rotary community activities, and we were proud to take part in such a fabulous community fundraiser.

We were thrilled to place second in our division, coming in only 0.31 seconds behind the first place team!  With a boat full of women (with the exception of our Nutritionist, Paul) and only three practices before the event, we are super proud of how we placed.  Way to go, Team Inspired!

Special thanks to our Inspired members, families, friends and fans for coming out and cheering us on!

The cult favourite dance workout, Zumba, recently introduced a new program called STRONG by Zumba, described as “High Intensity Tempo Training”.  Instead of grooving to the music as you normally would in Zumba, the STRONG by Zumba program focuses on syncing music to moves in a way that pushes you past your limits to achieve your fitness goals faster.
 
We sat down with our STRONG by Zumba instructor, Mitisha Smitjes, to get more information on this new class…
 
Tish, how does STRONG differ from a traditional Zumba class?
Probably the most important difference is that STRONG is not a dance-based class like Zumba.  STRONG is a high intensity interval training class using more traditional fitness exercises like jumping jacks, burpees, squats and lunges.  You use your own body weight as resistance to achieve muscle definition.  There are movements inspired by dance, but these are very limited compared to a traditional Zumba class, so it’s perfect for those not comfortable in a full-out dance class.
 
How does a STRONG class differ from Boot Camp then?
STRONG combines HIIT with the science of Synced Music Motivation.  The music in STRONG was crafted to drive the intensity in a challenging progression that provides a total body workout.  When you’re moving to the music, you don’t have to count the reps because it’s tempo-based.  It’s a group fitness experience like no other!
 
What is the format of a STRONG class?
STRONG is divided into four quadrants:  Ignite, Fire It Up, Push Your Limits and Floorplay.  Each quadrant is designed with songs to move through the whole body.  For instance, in the Push Your Limits quadrant, burpees are hidden in the music, and I will challenge participants to do the most and challenge their limits.  And the Floorplay quadrant is where we work our core.  My own core is where I struggle the most, so I understand the challenge for many people.  Each quadrant is separated by a 30-second Recharge; however, there are many opportunities to recharge briefly between songs.
 
Who should give this workout a try?
Participants of all levels are welcome to attend.  You may have never been able to do a burpee before, but you may just get so caught up in the music that it just happens one day!
 
What should participants bring to class?
Wear comfortable clothing and shoes with good lateral and heel support.  Bring a bottle of water and a towel.  A yoga mat for the Floorplay quadrant is optional (but not necessary) as we will be on the floor for 3-6 minutes.
 
When will this class be offered?
This will be a weekly core offering beginning on Wednesday, September 5th from 7:10 to 7:55 pm.

Our Inspired Warriors didn’t miss a beat at our STRONG by Zumba demo!  STRONG by Zumba is set apart from other fitness classes because every burpee, lunge, squat, plank, etc. is matched perfectly to the music.  This new weekly class, led by the amazing Mitisha Smitjes, begins on Wednesday, September 5th from 7:10 to 7:55 pm.  If you’re looking for a fitness class that will push you to work harder and see results faster, this is the workout for you!

I just returned from two exciting days at the Canfitpro World Fitness Expo in Toronto.  I had an incredible time learning new things, relearning past skills, reconnecting with old friends and meeting new ones.  The positive energy was flowing through the place!  I wanted to share with you five takeaways from my weekend:

1. SHIFT.  Shift your mindset to a growth mindset from a fixed mindset.  You can’t grow or move forward in life if you’re always fixed in your ways.  You want to face your obstacles with opportunity and an open mind rather than fear and avoidance.  Don’t be afraid of change and to change.  If it doesn’t work out, that’s okay – move on and try something new.
   
2. ENERGY IS EVERYTHING.  The energy you give off is the energy you get back.  Be in the moment; whether it’s giving a presentation, working with a client, talking to friends or asking for directions from a taxi driver.
   
3. BE BETTER EVERY DAY.  Don’t worry about what happened yesterday or what’s going to happen tomorrow.  The time is always NOW and do what you can with what you have.  Do your best in the situation you are in.  Set your bar high and go for it.  You won’t always be perfect, but you can always strive to be better than yesterday.
4. LEAD BY EXAMPLE.  By being a leader, you must lead by example.  You can’t expect from others what you don’t practice yourself.  If you want your staff or clients to be healthier, show them you do daily things to help yourself stay healthy.  You need to support your clients and staff, but also challenge them.  You want to encourage them to become the best versions of themselves.
5. IT’S ABOUT THE CLIENT.  It’s not what I want or what I want for the client; what’s important is to understand it’s all about the client and their goals.  You can make recommendations, but ultimately, it’s their journey, not yours.  Make it about them, not you!

I am already excited to go next year and refuel my soul!  If you’d like to join Team Inspired and enjoy an incredible weekend of health, fitness and wellness, we’d love to have you join us! 
 
Sherry Kresky
Owner & Director of Inspiration

Summer is a season to relax and enjoy the warm weather with family and friends.  Between barbeques and vacations, it is easy to get off track from your clean and healthy eating habits.  The tips below are easy to maintain while you navigate the typical nutritional pitfalls that come along with summer fun.
 
Stay Hydrated
With hot temperatures and outdoor activities piling up, dehydration becomes a concern.  Water instantly replenishes your body fluid and makes you feel energized.  Drink water even if you do not feel thirsty in order to keep your body properly hydrated.
 
Take Advantage of Fresh Produce
Summer is a perfect time to indulge in fresh fruits and vegetables while they are at affordable prices.  Tomatoes, bell peppers, greens, berries and watermelon are some examples of healthy and delicious fresh goods that you can find at your local grocery store or farmers market.
 
Perfect Time for Seafood
If your holidays include a trip to the beach, there is nothing better than indulging in some local seafood.  Seafood is delicious, low-calorie and protein-packed.  It is also extremely fresh and more affordable in the summer.  Salmon, tuna, lobster and shrimp are popular types of seafood that are typically very accessible during the summer months.
 
Satisfy Your Sweet Tooth
In order to keep cool and satisfy your sweet tooth this summer, try healthier alternatives to the typical high-calorie and fatty ice cream treats.  Low-fat, fat-free or sugar-free ice creams and yogurts are excellent choices.
 
Keep Your Burgers Healthy
Burgers are a staple at barbeques; however, they tend to be on the fattier side.  Try creating a healthier burger with whole wheat buns, lean meats (like chicken or turkey) or go meatless with a veggie burger.  Add delicious toppings like guacamole, salsa, feta cheese and fresh vegetables.  Make your own marinades and sauces with lemon, herbs, garlic and spices – the fresh flavours will bring your burgers up a notch without the preservatives of store-bought options.
 
These are just a few tips to keep you going.  For more advice on improving food choices, feel free to make an appointment with me to help you achieve the results you’ve always wanted and guide you to success!
 
Paul Wilson
Certified Precision Nutritionist

Summer is here, and it’s time to start sweating outside again!  We can’t think of a better way to celebrate the warmer temperatures than with our Summer Outdoor Boot Camp.  This eight-week session begins on Tuesday, July 3rd at 7:10 pm and classes are designed to keep you moving and burning fat from the first minute until the very end.
 
Here’s what you can expect:
 

• Enjoy the great outdoors.  As all classes are held outside, rain or shine, you should dress appropriately.  Consider lightweight, moisture-wicking fabrics with a looser fit in your workout attire to provide more comfort.  If it’s raining, a lightweight, weatherproof jacket will help keep the rain and wind out.  Only the very worst weather will drive a class indoors.
• Intervals.  Interval training is one of the best ways to get fit, burn calories and blast body fat.  Expect to be running, sprinting, jumping, etc. with rest periods.
• Body weight training (calisthenics).  Since we won’t be dragging much equipment outside, you’ll be using your own body weight as resistance.  Expect to do exercises like squats, lunges, planks and sit-ups.  You’ll always be given options to scale the exercises up or down and be encouraged to work at your own level.
• Resistance.  Weight training is important if you want to tone up or lose fat, so that’s why we encourage our participants to bring their own set of weights to classes.  Body weight exercises will be key, but there will be some exercises that require the use of weights to add more resistance.
• Partnering up.  Some exercises will require partner or small group work, so expect to buddy up with one or two other people as you perform these exercises.  Maybe you’d like to encourage a friend or family member to go along with you so you have a ready-made partnership?  Or you can find a partner at class and make a new friend.  Whatever the case, you’ll need to be the kind of person who doesn’t mind getting sweaty in front of a group.

 
Make new friends, get some fresh air and become part of Team Inspired at Summer Outdoor Boot Camp!  The positive energy from the team environment will motivate and challenge you to reach your highest potential.  Get fit, have fun and be inspired!

The six-week Summer Slimdown Fitness Challenge has ended, and it’s time to announce our winner.  But first, we want to tell everyone who participated that you are all amazing and did such a great job!  We hope everyone was able to learn something new and gain some healthy habits while losing weight/inches.  Thank you for joining in on the fun and fitness!
 
And now, the winner of the Summer Slimdown Fitness Challenge was Cheryl McKenny!  Cheryl lost 17.6 pounds and 12.25 inches – a total percentage loss of 9.90%!  Congratulations, Cheryl!
 
Our next six-week fitness challenge, Fit For The Holidays, will be held at the end of this year.  Keep your eye on our social media sites for more details and join us as we embrace the holiday spirit while finishing 2018 strong!

We want to send a big shout out to everyone on Team Inspired who took part in the Rugged Maniac 5K Obstacle Race & Mud Run this past weekend at Chicopee Ski Resort in Kitchener.  We had so much fun tackling obstacles like the Accelerator, Pyromaniac and Warped Wall, and the ear-to-ear smiles on everyone’s faces as they crossed the finish line was awesome.  Every accomplishment, no matter how big or small, is meant to be celebrated, and we are so proud of each and every one of you!

Are you looking for a way to boost your spirits while having some fun?  Participating in a community fundraising event may just be the answer!  These events can provide us with the opportunity to nurture our mind, body and soul, and most importantly, remind us of the power and influence a group of like-minded individuals can have when they come together for an important cause.  And since it is so inspiring to witness the contagious enthusiasm at these events, you can also achieve the “Happiness Effect”.  You know that euphoric feeling you get after a vigorous workout?  It comes from a release of dopamine in the brain.  Helping others has the exact same effect, so the more you volunteer, the happier you become!
 
Here are a couple great events taking place this month:
 
Relay For Life Stratford

• The Canadian Cancer Society Relay For Life is a nationwide event that brings communities together to celebrate survivors, honour those we’ve lost and commit to raising funds to fight all types of cancer.
• This event takes place on Friday, June 1st from 6:30 to 11:00 pm at the Stratford Central School Track (60 St. Andrew Street).
• More details can be found at:  http://convio.cancer.ca/site/TR/RelayForLife/RFL_ON_even_?pg=entry&fr_id=23726

 
Hog Jog

• The Hog Jog supports a local charity every year.  This year they are supporting The Local Community Food Centre.  The Local helps members to benefit from learning how to cook healthy food from scratch on a tight budget, offers community meals and provides several cooking and gardening programs.
• This event takes place on Wednesday, June 20th starting at the Stratford Rotary Complex (353 McCarthy Road).
• More details can be found at:  http://www.hogjog.ca/
  

 
Whether you give back in small or large ways, getting involved can make a lasting difference in the lives of yourself and others!