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.

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