​We all know that exercise is key to good health; however, we tend to limit ourselves to only the few activities that we enjoy or feel are the most effective, so some aspects of exercise and fitness are ignored.  Varying the type of exercise you engage in is essential for achieving overall fitness and feeling your best.  Below we list what you need to know about the three most important types of exercise and what classes at the studio you should check out if you’re looking for a balanced fitness routine.
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Cardio
For a healthy heart, lungs and muscles, it is important to get in regular cardio workouts.  These will also improve your overall fitness level.  Combined with a balanced diet, you’ll be on the right track to maintaining a healthy weight as well.  You should aim for 150 minutes of moderate-intensity cardio training per week.  Adjust the intensity of your exercise depending on your personal goals, your motivation and the level of fitness you want to achieve.
 
Recommended classes:  Bounce, CORE DE FORCE, Spin, STRONG by Zumba, Zumba.
 
 
Strength
Strength training involves moving your muscles against some form of resistance.  Regular strength training will help you to improve your strength/posture/balance and keep your bones/blood pressure healthy.  You should aim for 2-3 strength training sessions per week to work all the major muscles in your body.  If you haven’t done this type of exercise before, please ask your instructor for advice so they can help you with proper form which will prevent injury.
 
Recommended classes:  Boot Camp, Butt & Gut, Circuit, Weights.
 
 
Flexibility
Flexible muscles allow you to keep mobile and active which is important to improve your range of motion.  Besides helping you relax and improving your balance, flexibility exercises can assist with lower back pain, high blood pressure, anxiety and depression.  You should aim for 3-4 flexibility sessions per week to stretch all the major muscles in your upper and lower body.  This type of exercise shouldn’t hurt, so if it does, it could be a sign you have injured yourself.  Remember to be careful and take things gradually.
 
Recommended classes:  JOGA, Yoga.
 
 
The main point is this – cardio training is good for your heart, strength training is good for your bones and muscles and flexibility training is good for everything in between!  Each type of exercise serves a different purpose, and altogether, they are key to your optimal health and well-being!

Whether you’re new to exercise or already a fitness enthusiast, it is important to be realistic about your fitness level so that you can determine what exercises are appropriate for you and can be done safely without injury.  When referring to beginner, intermediate and advanced levels, the level of intensity is attributed to experience, knowledge and time spent achieving specific fitness achievements.  Finding the ideal workout that is right for you can be made simple as long as you know what level you fit into.  Each fitness level can offer a challenge, and everyone will have strengths as well as areas to improve.  Knowing your abilities and limits will help you reap the benefits of a program that is tailored to accommodate your fitness level.
 
The Differences Between Fitness Levels
 

• Beginner:  If you are new to working out on a regular basis, your beginner routine usually consists of low intensity, modified versions of exercises with little variety and shorter durations.  Building a solid foundation as a beginner will ensure you get the best results in the long run by preparing the muscles to move with good form in order to build strength and muscle memory.
• Intermediate:  You have experience with moderate to somewhat advanced exercises and can begin to add a challenge to the fitness level you have built up to.  You have knowledge of proper form, modifications and understand a variety of workout styles to suit your goals.  (The majority of consistent exercisers are in this category.)
• Advanced:  You use advanced exercises that challenge your body for increased strength, power, speed and intensity to achieve added results.  You have consistent experience working with your body and know how to manipulate variables to challenge your training needs.

 
Something to note is that your fitness level can vary from one workout to another.  For example, you may be at an intermediate level in Spin and a beginner level in Weights, or an advanced level in Zumba and an intermediate level in Boot Camp.
 
One of the best ways to determine your overall level of fitness and keep you on track to achieving your goals is to book a Health & Wellness Assessment with one of our fitness professionals.  These assessments will evaluate your current fitness level and lifestyle, so as you travel through your fitness journey, you will be able to see and measure your progress.  We will consult with you on your goals, past fitness history, medical concerns and physical limitations.  And together, we will create a plan focusing on SMART goals which are crucial to staying focused and on the path to success.
 
Stay positive, determined, motivated and patient.  Remain focused on your own body to achieve success.  Within time, you will feel confident, gain experience and will know when it is time to progress to the next level!
 
For more information on Health & Wellness Assessments, click here.

Happy Halloween from our BOOtiful Inspired Ghoulies!

Most fitness enthusiasts will know of the foam roller or at least encountered it at the studio.  Foam rollers, when used correctly, can release tension and tightness between the muscles and the fascia (which surrounds the muscle or group of muscles).  This tension or tightness is usually caused by repetitive moving patterns.  Foam rolling can help improve flexibility and range of movement and decrease risk of injury.
 
Using a foam roller is simple but working some areas may take a bit of practice.  Start by finding an open area with some floor space.  Position your body with the area you want to work on top of the foam roller.  Your body weight creates the pressure that massages and releases tight spots in the fascia.  You control the pressure by applying more or less body weight on the foam roller and using your hands and feet to offset your weight as needed.  It’s helpful to try a variety of positions and see what works best for you.
 
Below are some general tips to help get you started:
 

• Perform foam roller sessions when your muscles are warm or after a workout.
• Position the roller under the soft tissue area you want to release or loosen.
• Gently roll your body weight back and forth across the roller while targeting the affected muscle.
• If you find a particularly painful area, hold that position until the area softens.
• Roll over each area a few times until you feel it relax.  Expect some discomfort as it may feel very tender at first.
• Stay on soft tissue and avoid rolling directly over bone or joints.
• Keep your first few foam roller sessions short.  About 10-15 minutes is all you need.
• Rest a day between sessions when you start.
• Drink plenty of water after a session, just as you would after a massage.
• After a few weeks, you can increase your session time and frequency if you choose.

 
Ready to get rolling?  Join our Personal Trainer, Sherry Kresky, on the Inspired by Fitness YouTube channel as she demonstrates exercises that will help you improve your mobility and performance and decrease muscle fatigue.  Just click on the link below, grab your foam roller and follow along.  After you’re done, don’t forget to subscribe to our channel for more fitness challenges, tutorials and workouts!
 
Foam Rolling YouTube link:  https://youtu.be/GcVrSgmhCRk

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.