From gyms to restaurants to schools to libraries, it seems everything is closed in response to the growing COVID-19 pandemic.  Staying active during this crazy time is more important than ever to our physical and mental health.
 
Here are a few ways to keep fit without attending the studio:
 

1. Run, walk or bike outside.  Stepping out for some exercise in the fresh air can make a huge difference to your physical and mental health during this period.  Remember to practice social distancing if you encounter people outside of your household.  That means keep at least two meters away from another person and wash your hands when you get home.
2. Work out with us online.  Push the furniture out of the way and roll out your towel in front of the TV for a guided workout with our new Inspired To-Go series.  We have uploaded a variety of 30-minute workouts to our Facebook page and YouTube channel to help keep you moving, motivated and on track with your fitness routine.
3. Get creative about free weights.  If you usually rely on the studio’s dumbbells for weight-bearing exercises, it’s time to get a little creative.  Water bottles and soup cans are a great replacement for dumbbells.  Put rubber bands around the cans or bottles for a better grip.  Don’t discard used laundry detergent bottles.  Rinse the bottle out and refill with water.  This makes a great substitute for a kettlebell.

 
New viruses are scary, and it can be difficult to discern what is truth and what is media hype.  In the health and fitness industry, we are always making the overall wellness of our members a top priority.  We want to do our part to not only keep you healthy, but also to keep you informed.
 
Stay safe and be well, friends!

​As the coronavirus pandemic evolves, we feel it is in the best interest of our members’ safety to keep the studio closed for the month of April.  COVID-19 has created an unprecedented challenge to our way of life, and while we know these changes are hard, they are necessary slow the spread of the virus and help safe lives.  This closure is temporary.  As soon as it’s safe to re-open our doors, you’ll be the first to know.
 
Below are updates to our immediate plans…
 
Inspired To-Go – Online Fitness Classes

• We were excited to roll-out our Inspired To-Go online fitness classes last week.  Inspired To-Go provides online streaming of FREE inspiring workouts that will keep you moving, motivated and on track with your fitness routine.
• Every Sunday, we will publish the Inspired To-Go weekly schedule on our social media sites.  Join us live at the scheduled date/time or tune in at your convenience by accessing the archived videos on our Facebook page or YouTube channel.
• Our intention is to run these online classes until the studio re-opens.

 
Memberships/Passes

• Inspired ADDICT/ELITE Members – Your membership hold will be extended so that you will not be charged for the studio closure.  Membership billing will resume as soon as we re-open.  We realize that some memberships are coming up for renewal in the next few weeks, so we ask that you be patient with us as we work out the kinks.
• Inspired FRIEND Pass Holders – The expiry date on your current pass will continue to be extended until we re-open.
• Please reach out to us if you have any questions or concerns.  And remember, you can always visit your WellnessLiving profile to check up on your account, past payment history, etc.

 
Current Workshops/Clinics

• Mommy & Me Boot Camp – There are 6 remaining classes in this workshop.  We plan to reschedule the classes once the studio re-opens.
• Advanced Weight Training – There are 4 remaining classes in this workshop.  We plan to reschedule the classes once the studio re-opens.
• Nordic Walking Clinic – There are 2 remaining classes in this clinic.  We plan to reschedule the classes once the studio re-opens.

 
Upcoming Workshops/Clinics/Events

• Inspired By Colour Week (April 13th to 18th) – Cancelled.
• Learn To Run Clinic (May 7th to June 11th) – Cancelled.
• Summer Slimdown Fitness Challenge (May 9th to June 20th) – Cancelled.
• Rugged Maniac Training Sessions (May 9th & May 23rd) – Cancelled.  (Please note we have not received word yet if Rugged Maniac on May 30th has been cancelled.  We will continue to monitor this event and will pass on any information to our team as soon as we know.)
• Advanced Weight Training (May 22nd to June 26th) – Cancelled.

 
Personal/Group Training

• We will continue to offer personal and group training via online sessions.

 
The impact of COVID-19 on small businesses, like Inspired By Fitness, requires the love and support from our cherished community.  If you feel so inclined, here are some ways you can help:

• Gift certificates are available in any denomination and are redeemable for any of our services.
• Consider investing in online training sessions to maintain your fitness routine with one of our highly qualified personal trainers.
• Members who can afford to renew their expiring memberships should consider doing so.  This can help us maximize the odds that our business will survive the storm.

 
We would like to extend our heartfelt thanks to everyone for their continued love and support as we navigate through this ordeal.  We know these are challenging times, and we will do our best to keep you strong, fit and healthy!

​The coronavirus is disrupting how we live our daily lives.  We are committed to monitoring the latest developments to support our Inspired community.  We will be updating this blog and our social media sites regularly to keep you as well-informed as we can.  There’s no better time to work together as a community to create a positive and safe environment for our Inspired members and their loved ones.
 
Below you will find some updates as to our immediate plans.
 
Studio Closure

• The studio has been proactively closed for at least two weeks (March 16th to 28th).  This includes all fitness classes, workshops, training sessions and appointments.
• We will continue to monitor developments and will re-open the studio when it is safe to do so.
• We will undertake a deep cleaning of the studio during the closure.

 
Personal/Group Training

• All of our personal/group training clients will be given the option to work out with their trainer via online training.
• You will be contacted directly to set these appointments up with your trainer.

 
Workshops

• Mommy & Me Boot Camp – We plan to extend this workshop to make up for the two missed classes.  Therefore, the revised end date will be on Wednesday, May 6th.  If the studio remains closed beyond two weeks, we will review and advise on next steps.
• Advanced Weight Training – We plan to extend this workshop to make up for the two missed classes.  Therefore, the revised end date will be on Friday, April 24th (please note there will be no make-up class on Good Friday, April 10th).  If the studio remains closed beyond two weeks, we will review and advise on next steps.
• Nordic Walking Clinic – We plan to extend this workshop to make up for the two missed classes.  Therefore, the revised end date will be on Saturday, April 18th (please note there will be no make-up class on Saturday, April 11th due to instructor availability).  If the studio remains closed beyond two weeks, we will review and advise on next steps.

 
Inspired To-Go – Online Fitness Classes

• We are working diligently to find ways to keep our Inspired community on track with their fitness routine while the studio is temporarily closed.  In the next few days, we will be posting videos to our Facebook page and YouTube channel so you can work out with us at any time.
• You can expect to see 30-minute workout videos for Boot Camp, Butt & Gut and Bounce.
• For even more workouts, you can always check out the videos archived on our Facebook page as well as our YouTube channel.

 
Memberships/Passes

• Inspired ADDICT/ELITE Members – Your membership will be put on hold effective March 16th to March 29th.  Therefore, at your next billing date, your membership will be pro-rated so that you will not be charged for the studio closure.
• Inspired FRIEND Pass Holders – The expiry date on your current class pass will be extended by two weeks.
• Please reach out to us if you have any questions or concerns.  And remember, you can always visit your WellnessLiving profile to check up on your account, past payment history, etc.

 
Beer Boot Camp

• We have decided to cancel Beer Boot Camp on Sunday, April 6th.  We look forward to offering this great charity fundraiser once things have settled down.
• For those who have already paid, Sherry will be in touch to reimburse your money.

​With the health and safety of our Inspired community in mind during the COVID-19 outbreak, we are proactively closing the studio for at least two weeks, effective immediately.  This affects all fitness classes, workshops, training sessions and appointments.
 
This has been a very challenging time for everyone, especially those of us in the fitness industry who know how important exercise is for an individual’s physical and mental health.
 
Please stay tuned to our social media sites as we continue to monitor developments.  We will be working on virtual solutions to keep you engaged during our closure, as well as monetary reimbursements for our cherished members.
 
We look forward to welcoming everyone back with open arms (and hopefully hugs) as soon as possible.  Until then, stay safe and take care of yourself and each other.

​As always, the health of our Inspired community is our absolute top priority.  In light of the ongoing Coronavirus (COVID-19) developments, we’re committed to closely following updates and keeping everyone’s health top of mind.
 
What is Inspired by Fitness doing to keep members and staff healthy?

• All equipment is meticulously wiped down with cleaning solution after every use.
• All equipment and surfaces are disinfected and deep-cleaned bi-weekly.
• Alcohol-based hand sanitizer is available to our members in the classroom and training room for easy access and convenient use.
• Hand soap and paper towels are available at the sinks in the studio and in the washroom.
• We will continue to follow updates and protocol suggested by the Ministry of Health and other credible agencies to best ensure the safety of our community.

 
What can you do to keep yourself and your Inspired family healthy?

• Stay home if you’re feeling sick.
• Avoid close contact with people who are sick.
• Avoid touching your eyes, nose and mouth.
• Cover your cough/sneeze with the inside of your elbow or a tissue, then throw the tissue in the trash.
• Wash your hands often with soap and water for at least 30 seconds, especially after going to the washroom, before eating and after blowing your nose, coughing or sneezing.
• If soap and water are not readily available, use an alcohol-based hand sanitizer.

 
Living a healthy lifestyle is key to fighting sicknesses and maintaining a solid immune system.  As a community who will fight this illness together, let’s support one another on this wellness journey.

​If yesterday’s workout is making your muscles scream today, you most likely have “delayed onset muscle soreness” (DOMS).  DOMS usually peaks 48-72 hours after a workout and is a result of tiny tears in the muscle fibers.  These tears cause an inflammatory response in the body, and as they heal, it can be slightly painful.  The best remedy for DOMS is time, but there are few things you can try that might help ease the soreness and aid recovery.
 
Hydrate
Staying hydrated is an important aspect of muscle recovery.  Water keeps the fluids moving through your system, which can help ease inflammation, flush out waste products and deliver to your muscles the nutrients they need.
 
Foam Rolling
Foam rolling involves a technique called self-myofascial release (SMR) which uses pressure and targeted massage to help prevent scarring of the connective tissue between your muscles (the fascia).  For a detailed tutorial on foam rolling, check out this video on our YouTube channel.
 
Keep Moving
Sore muscles need to rest, but that doesn’t mean it’s best to kick your feet up and stay on the couch.  Try to do some light exercises like yoga, an easy walk, swimming or cycling.  By using your muscles, you can speed up the elimination of lactic acid build-up.  The key is to avoid doing another intense workout using the same muscle groups on consecutive days.
 
Stretch
Stretch your muscles for about ten minutes after a rigorous workout to prevent sore muscles.  And before exercising, remember to warm up the body with simple movements like arm swings and marching on the spot.
 
Get A Massage
A massage can relieve muscle tension, boost blood flow and increase the range of motion in your joints.
 
Take A Warm Bath
A warm bath may loosen tight muscles and boost blood circulation, providing temporary relief.  You may also want to add Epsom salts to your bath.  Magnesium is the primary component of these salts which is a gentle muscle relaxant.  The salts, when added to a warm bath, are absorbed by the skin and can be very effective for muscle soreness relief.
 
Try Heat Or Ice
Ice can help reduce the swelling that sometimes comes along with extreme soreness, while heat can minimize tension and pain.
 
Rest & Recover
Rest days are crucial to recovery.  Taking a day off gives your body a chance to repair itself and replenishes your energy.  The second day after an intense workout can be the toughest, so try for some light exercise the day after a heavy workout and then take a rest the next day.
 
Overall, time will heal all soreness.  Getting sore muscles a day or two after an intensive workout or rigorous exercise is normal, especially if you are increasing your exercise intensity or starting a new type of exercise.  While you’re recovering though, it’s important to watch for signs of something more serious like extreme muscle pain, weakness and/or swelling.  If you experience any of these symptoms during your workout, or if the soreness doesn’t start improving after a few days, that could be sign that you’re actually injured and need to see a healthcare professional.  Listen to your body!

​Building core strength is an important part of maintaining your body.  The muscles that make up the core play a central role in everything you do!  Every movement you make stems from your core since every muscle in your body is connected to the ones in the core.  Core strength is made up of so much more than just abs – it’s vital to balance and stability and will also help to improve your posture.
 
Engaging your core during your workout helps reduce the risk of injury, especially injuries of the lower back.  To learn how to properly contract your core muscles, try this technique:
 
Lie on the floor and place your fingertips one inch above your hip bones and one inch in toward your navel.  Continue to breathe normally as you draw your navel in toward your spine and up toward your rib cage and then slightly bear down (imagine lowering the navel toward the floor).  You should feel your abdomen tighten.
 
Now that you know how to properly engage your core, try these exercises to build strength:
 
Plank
On the floor, place your hands under your shoulders, approximately shoulder-width apart.  Press your body up with the balls of your feet on the floor and support your weight while keeping your whole body in a straight line.
 
Superman
Lie flat on your stomach with your arms and legs outstretched, palms toward the ground and toes pointed.  Simultaneously lift your arms, legs and chest off the floor for approximately 3 seconds, then slowly return to the ground.  Look at a spot on the floor in front of you so you don’t strain your neck.
 
Russian Twists
Sit up with your knees bent and your feet flat on the floor in front of you.  Lean back at a 45-degree angle, keeping your back straight.  Using your muscles, slowly twist to each side as far as you can while looking straight ahead.  For an added challenge, hold a weight in your hands as you twist.
 
Bird Dogs
Kneel on the floor with your hands positioned under your shoulders.  Slowly raise and lower one hand and the opposite foot straight-out, then bring them back to your starting position.  Repeat on the opposite side.  Perform this exercise several times, alternating which arm and leg you use each time.
 
A strong core offers many benefits at any age.  What are your current fitness goals?  Your goals are as diverse as you are.  You may want to improve your overall stability, increase your strength or improve your fitness performance.  No matter what your fitness goals are, enhanced core strength will help you get there more effectively!