We had such a fantastic night being part of Fitness Friday at the Stratford Fall Fair!  Sherry led a lively, crowd-pleasing Zumba mini-set which got everyone pumped up for a fun-filled night of fitness.  A huge thanks to our members for coming out and shaking it along with us.

Fitness Friday was an opportunity for us to promote healthy, active living along with other amazing local businesses.  Besides our Zumba set, we were treated to demonstrations on Urban Poling (One Care), Aerial Acrobatics (Cirquesmith), PoundFit (Natural Motion), Yoga (lululemon) and Body Circuit (World Gym).  It was so inspiring to see everyone come together to share and promote their love of fitness with the community!

We would also like to extend a special thanks to Alicia Horne of the Stratford & District Agricultural Society for putting on such a fabulous event.  Your hard work, dedication and passion is so motivating, and we're very lucky to have you as part of Team Inspired!

You decided you’re ready to challenge yourself and try something new, so you signed up for Beginner Boot Camp.  That’s great!  But if putting your name on that list has you wondering what you got yourself into, we get it, and we’re here for you!
 
Boot Camp combines strength and cardio exercises for a total body workout.  It will get your heart pumping, make you sweat and challenge your muscles.  The whole concept can be a little intimidating, but don’t worry – there’s a first time for everyone, so know that you’re in good company if you are struggling to keep up.  Learning the moves, perfecting your form and getting stronger are the whole point.  You have to start somewhere!  And what better place to do so than in the welcoming and comfortable setting at Inspired by Fitness?!
 
Below is a “know before you go” guide to prepare you for your fitness journey:

• Do some research before you head to class, so you have some idea what to expect.  Each class will be a bit different to add variation to your workout routine and help to avoid plateaus.  You could be doing anything from burpees to bicep curls to jump squats to tricep dips, so it’s a good idea to acquaint yourself with the lingo so that you are prepared for whatever comes your way.  The instructor will walk you through every exercise, but please do not hesitate to speak up if you have any questions.  Proper form prevents injuries and ensures an optimal workout.

 

• You don’t need any special workout attire – you can dress in the workout clothes you feel most comfortable in.  But keep in mind you’re going to get heated, so we suggest you wear breathable clothing that helps sweat evaporate.  If you’re going to invest in a few new pieces of clothing, look for labels that say “dri-fit” and “moisture-wicking”.

 

• Lace up your kicks.  Working out in a pair of worn-out shoes can be detrimental to your fitness success since things like lack of support, shock absorption and protection in your shoes can lead to injury.  And injuries can slow, or even halt, your fitness progress.  Check out our blog from May 2017 entitled “Is it time to retire your kicks?” for more information.

 

• Hydrate before class.  A good rule of thumb is to drink one to two cups of water two hours prior to class.  Then one to two cups more 15-20 minutes before class.  Also remember to bring a full water bottle with you to class – that way you’re prepared to replenish what you sweat out.

 

• Don’t forget that food is fuel.  You will be expending quite a bit of energy at your class, so you want to be properly fueled.  Eating something at least an hour before your class will help you avoid getting nauseous and give you energy to power through.

 

• Seek out the instructor and say hi.  Introducing yourself to your instructor before the session starts and letting them know if you have any injuries and/or limitations is a great idea since they can look out for you if you’re confused or nervous about an exercise.

 

• Arrive early to your first class.  You need time to mentally prepare yourself for the workout ahead and get used to the environment.  And who knows – maybe you’ll meet a new friend!

 

• Don’t worry about feeling silly during your first class.  Follow along as best as you can, and don’t worry if there is something you can’t do.  Enjoy the experience and listen to your body.  It’s your first time doing this, so it will tell you what it does and doesn’t like.

 

• Listen to your body.  You’re trying something brand new, so be extra attentive to your body.  If you get tired, take a break.  If you need water, drink some.  Don’t be afraid to do what your body needs.  You don’t want to overdo it during your first class.

 

• Don’t become preoccupied with everyone else in class.  Focus on yourself.  Don’t let the speeds other participants are going at or weights they are lifting affect you.  Do what’s best for you!

 

• Once you’re done, you’ll feel awesome and inspired!  It’s a pretty great feeling to know you took the first step on your new fitness journey.  But again, remember to take care of yourself afterwards.  Drink water after class and try to eat in order to replenish your depleted energy stores so you can recover properly.  And don’t panic if you wake up the next morning feeling very sore – fight that feeling!  This discomfort is normal and expected, and the key is to not stop moving.  Continue to hydrate and stretch as it will help your body recover and maximize the results of your efforts.

 
Congratulations on making the decision to do something for yourself!  We are so excited to welcome you to Beginner Boot Camp on Thursday, September 21st where we will help to you inspire to do more, to be more, to achieve more!

You might be wondering (and even panicking about) what to do when Inspired by Fitness closes for one week to take summer holidays at the end of the month.  But don’t worry – we’ve got you covered!  Below are some great suggestions for what to do with all this free time you suddenly have on your hands:
 

• Go for a run.  There’s nothing like pounding the pavement with the wind in your face – and, it’s free!
• Play a round of tennis.  Check out one of Stratford’s free courts by the train station to get in a full body workout while sprinting across the court and nailing your backhand!
• Hike a trail.  Head over to the Old Grove or out to Wildwood Conservation Area and enjoy all that nature has to offer while toning your glutes and legs!  (Extra points if you own a pair of Nordic Walking poles – they add the use of your upper body muscles so you can burn 20% more calories!)
• Take a kayak, canoe or pedal boat for a spin.  Avon Boat Rentals lets you cruise the Avon River for as low as $16-24 an hour!
• Bike instead of driving wherever you need to go.  You can even pretend you’re at a Spin class and cycle to the beat – just bring a pair of headphones for the ride!
• Try swimming.  Hit up the Lion’s Pool for a total body workout that’s easy on your joints while burning lots of calories!
• Give your garden some extra TLC.  While gardening may not seem too strenuous, you can sometimes exert the body harder than some typical exercise!
• Create a playground workout.  Do all of your favourite exercises at a playground – think tricep dips off a bench, elevated push-ups off a slide, knee tucks with a swing, and so on!

 
The studio will be closed starting on Monday, August 28th, and will re-open just after Labour Day on Tuesday, September 5th.

​Today, Inspired by Fitness is celebrating THREE YEARS in business! Over this time, we've been proud to help people achieve their health and fitness goals in a welcoming and supportive environment. We love the people that we work with, and we love what we do. A huge THANK YOU to all our clients and members for the steadfast support you have given us. We wouldn't be here without you and your belief in what we do!

Are you curious as to how many calories you’re burning at your favourite fitness classes at Inspired by Fitness?  If you’re trying to maintain or lose weight, having a ballpark figure of how much energy you’re expending can be very helpful.  But remember, exercise isn’t all about the calories.  For example, while a Butt & Gut class may not burn much compared to a Spin class, it sure is a great way to strengthen your core.
 
Of course, everyone’s body is different and everyone works out at a different intensity level; therefore, we have given below a rough estimate of how many calories an average person will burn during one of our core offerings:
 
Boot Camp

• Focuses on all components of exercise – total body strength, muscle endurance, speed/agility, flexibility, balance, power and cardiovascular ability.  You could burn anywhere from 400-500 calories in a 45-minute class and 300-400 calories in a 30-minute class.

 
Bounce

• Kangoo Jumps help to strengthen your core, legs and glutes while giving a killer cardio workout.  You could burn anywhere from 1,000-1,200 calories during a 45-minute class.

 
Butt & Gut

• A combination of glute and abdominal exercises that target these particularly troublesome areas.  You could burn anywhere from 150-200 calories during a 30-minute class.

 
Circuit

• A form of body conditioning that increases your strength and aerobic fitness by rotating frequently between exercises.  You could burn anywhere from 400-500 calories in a 45-minute class and 300-400 calories in a 30-minute class.

 
Spin

• An energizing, low-impact, group cycling experience with exhilarating music and a motivating coach.  You could burn anywhere from 400-600 calories during a 45-minute class and 300-500 calories during a 30-minute class.

 
Weights

• Build strength, add definition, increase bone density and decrease body fat by increasing lean muscle.  You could burn anywhere from 400-500 calories during a 45-minute class.

 
Yoga

• Vinyasa (flow) designed to link postures that access the deep core line of the body.  You could burn anywhere from 400-500 calories during a 45-minute class.

 
Zumba

• Latin-inspired, easy-to-follow, fun dance workout elongates your frame while adding the benefits of cardio exercise.  You could burn anywhere from 400-500 calories during a 45-minute class and 300-400 calories during a 30-minute class.

 
Whether you’re hooked on Boot Camp, love Zumba or get peace of mind from Yoga, congratulations on making time for fitness in your life!  And remember, it’s more about how you feel than the number of calories you’re burning when you’re sweating it out!

For the past three months, 21 individuals took part in our Couch To Confident: 12-Week Total Body Transformation Program.  There were highs and lows, sweat and tears, successes and setbacks – yet EVERY ONE of our incredible participants have emerged leaner, stronger and fitter – they have transformed into their confident, sexy selves!  Taking on any commitment for 12 weeks takes a lot of willpower and effort to stay the course; it’s challenging and difficult at times.  So, you can well imagine how proud we were to witness their transformations first-hand – to see them all accomplish their goals and to have guided them in leading a more active and healthier life!
 
We know how tough it can be to lose weight off those stubborn areas.  We know how much easier it is to grab a bag of chips rather than dicing and slicing those veggies.  We know how easy it is to get fed up with misleading information about fitness and nutrition.  We know that working out alone is boring and not fun.  That’s why we created the Couch To Confident Program – a focused total body transformation and accountability program with a group of like-minded individuals led by an inspiring and motivating Fitness Professional.
 
The Couch To Confident Program will transform your body and the way you see fitness and nutrition forever.  This is not a short-term fad diet – this is a lifestyle change that will educate you on how to exercise smarter and fuel your body to burn fat and build the body you’ve always wanted.
 
What you can expect if you join the Couch To Confident Program:

• Health & Wellness Assessments:  You will meet with our Fitness Professional in-person twice to measure your change in percent body fat (using calipers, body weight, measurements and before/after photos).  We will also discuss your goals, past fitness history, medical concerns and/or physical limitations.
• Nutrition:  Since 80% of your results come from diet and proper nutrition, you will receive three customized nutrition plans from our Certified Precision Nutritionist that will help you get lean.  We also teach you about timing and what to eat and when so you can perform at the gym, at your job and in your home life with great energy.
• Fitness Classes:  Enjoy 12 weekly classes at our studio.  Choose from our core offerings of Boot Camp, Bounce, Butt & Gut, Circuit, Spin, Weights, Yoga or Zumba.  And from time-to-time, we offer workshops and specialty sessions that keep up with the latest industry trends.
  
• Group Training Sessions:  Nothing beats the motivation and inspiration of training with a group of like-minded people focused on the same goal.  You will receive 12 weekly group training sessions with your transformation program teammates.
• Specialized Home & Gym Workouts:  Our Personal Trainer will provide you with specialized total body home and gym workouts consisting of HIIT, Tabata, cardio and weight training.  No body part will be neglected, and you’ll be pushed to achieve more and get results fast.
• Weekly Content:  Stay motivated with weekly content designed to address all the varying aspects of your journey.  This content may include, but is not limited to:  recipes, videos, exercise tutorials and fitness/nutrition tips.
• Exclusive Access to a Private Facebook Group:  We are faced with many obstacles when trying to change our fitness and nutrition habits, so it’s important to have support to overcome them.  This private Facebook group provides you with a place to talk to your teammates and help each other through the good times and the challenging times.  Our Fitness Professional is very active in this forum and answers any questions you may have while providing motivation and inspiration all the way.
• Optional Photoshoot:  A super incentive to show off all of your hard work is with a photo shoot.  You will have the option to participate in a photo shoot with a professional photographer, hair stylist and make-up artist. 
• Accountability:  Lastly, and most importantly, this program provides accountability.  Without accountability, it’s hard to be consistent.  Not only is our Fitness Professional there to help you achieve your goals, but your teammates are counting on you as well.  You all work out together as a team, each pushing each other to your individual goals and counting on each other to achieve them.  Helping others with their accountability will help you with your own accountability – a win-win situation!

 
All this, and an amazing new look!  Our next Couch To Confident Program will begin in the Fall, and we’d be honoured to help you transform into your confident, sexy self!  We are pleased to offer this program to individuals both in-person and online.  Contact us today and inspire to do more, to be more, to achieve more!