​Whether you enjoy cardio-based classes like Spin, Bounce or Zumba, or resistance-based classes like Weights, Butt & Gut or Body Sculpt, proper breathing is important for exercising safely, comfortably and effectively.  That’s because taking in regular, deep breaths promotes the transfer of oxygen that powers the muscles, and pushing out regular, deep breaths eliminates waste gases such as carbon dioxide.
 
While breathing is one of the most natural, automatic processes in the body, paying attention to your breath during a workout can help make sure you’re breathing as efficiently and effectively as possible.
 
The most important technique for breathing during exercise is to use the muscle that extends across the bottom of the chest cavity (the diaphragm).  Breathing from the diaphragm instead of the chest (where you breathe when you are not exercising) will allow you to get deep, full breaths that fill your lungs with air and oxygen that your body needs for exercise.
 
To know if you are breathing properly from the diaphragm, place your hands on your lower ribs.  As you breathe in, you will feel your ribs rise.  As you breathe out, you will feel your ribs fall.
 
Benefits of breathing properly during exercise:

• Exercise more comfortably, safely and for longer periods.
• Prevent injuries such as hernias, spikes in blood pressure and back pain.
• Increase blood flow throughout the body.
• Increase your ability to relax.
• Help you let go of distractions and stay focused on exercise.

 
Tips for breathing properly during exercise:

1. Relax your muscles and mind.
2. Be aware of your posture and body as you warm up.
3. Inhale/exhale at even intervals when engaging in cardio exercises.
4. Exhale when you lift weights and inhale as you relax into starting position.
5. Don’t hold your breath.
6. Keep a rhythm.
7. Slow your exercise pace if you can’t catch your breath.
8. Focus on maintaining slow, even and deep breaths.
9. Add Yoga to your workout routine to learn mindful breathing techniques.

 
Learning how to breathe properly can make exercise easier, more enjoyable and even better for your health.  And if you continue exercising regularly, you will develop breathing patterns that are second nature to your activity!

​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 first in our division and won the 100m dash. Way to go, Team Inspired – we are so proud of your hard work and the way you represented Inspired by Fitness!

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

​Is it possible to transform your body when you are not face-to-face with your personal trainer?  With our online fitness sessions, it truly is!  Online Fitness at Inspired by Fitness will help you reach your health and fitness goals all in the convenience of the location you choose – your living room, your office, even while you are travelling.  Most people just don’t have the willpower to work out on their own; they need accountability.  Our online fitness sessions are all about accountability, and it makes it easy since clients don’t have to drive to the studio.  You can be held accountable and can be motivated wherever you happen to be.
 
What exactly is Online Fitness?
When location prohibits an in-person training session, you can work out remotely with one of our personal trainers through fully personalized and customized programs designed uniquely for you and your specific needs.  You will receive the same highly effective, results-producing workouts that we provide to the clients who visit the studio through the use of video conference, email and phone.  And, these live sessions will allow you to interact with your personal trainer in real-time so you can receive feedback and get tips and motivation.
 
Online Fitness is Lifestyle Ready
Perhaps you’re a stay-at-home mom who has to use your baby as a weight.  Your personal trainer can tailor the workout to what you have available to you as well as fit it into your personal goals.  Even if you’re a busy professional flying all over the world, your personal trainer will be with you everywhere you go holding you accountable to your fitness routine.
 
Online Fitness is For Everyone
Exercise is important to everyone, but not everyone is interested in going to a gym or joining an exercise class.  With online fitness, personal trainers can access clients in the comfort of their own homes without drawing them into an environment that they may feel uncomfortable in.  So, while you may be reluctant non-gym-goer, you now have access to a highly qualified personal trainer wherever you are comfortable as long as you have the desire to live your healthiest lifestyle possible.
 
How Online Fitness Works at Inspired by Fitness

• Every online training program begins with an initiation consultation between you and your personal trainer.  This consultation can take place over video conference or a phone call.
• After your consultation, your personal trainer will use the information you provided to build a personalized plan for you.
• Once your personal trainer has created your customized program, you will book your training sessions with them via live video conferencing.
• Your personal trainer will also schedule occasional check-ins with you to discuss your advancements and obstacles.  Check-ins can take place over video conference, phone call or email/text.

 
Working out with a personal trainer can be an incredible and fun experience.  At Inspired by Fitness, we specialize in body and lifestyle transformations.  We teach you how to exercise correctly and eat right, and help you understand the various aspects of fitness, from nutrition to mobility.  We believe training the mind and body can deliver all of this to you though Online Fitness.  If you are interested in an online, interactive fitness journey, contact us today!

​If you’re going to be away from the studio on holidays this month, we have a couple of fun games for you to take along with you!  The Deck of Cards Workout Game and Dice Fun Fitness Game, which we featured at our Spring Into Fitness Open House, are a great way for you to engage the whole family in fitness fun.  Just print the pictures below and pack them in your going-away bag along with a deck of cards and a set of dice.
 
We’d love to see you in action!  Snap a picture or take a video of your workout and share with us on social media by using the hashtags #inspiredbyfitness and #teaminspired.

​Summer is here and we’re excited to get outside for Summer Outdoor Boot Camp and Mommy & Me Outdoor Boot Camp!  We find that exercising outside in the amazing summer weather can be more stimulating than being inside the studio, but it does require more preparation, and in some cases, caution.  Below you will find some tips for you (and your little one) to keep you healthy, safe and prepared.
 
Tips for Adults:

• Wear lighter-coloured clothes with less weight and moisture-wicking ability.
• Wear sunscreen on your face, neck and hands.
• Bring a spray bottle to quickly cool yourself down if those burpees get too much to handle.
• Pack a small towel to wipe your never-ending forehead sweat.
• Bring two bottles of water with lots of ice to quench your thirst.  If you have a tendency to cramp, add a little Gatorade to your water (about 1/4 Gatorade per bottle).
• Wear sunglasses or a brimmed hat.
• Modify your exercises if you feel yourself overheating.

 
Tips for Babies:

• Keep babies under one year of age out of direct sunlight to prevent skin damage and dehydration.
• Keep babies in the shade whenever possible.  By bringing your stroller, you will have instant shade right at your fingertips.
• Remember, sunscreen will protect against the sun’s harmful UV rays but will not protect babies from the heat.  Do not put sunscreen on a baby less than six month of age without asking your health care provider first.
• Give baby lots of cool liquids.  Water or breast milk are best.

 
Outdoor exercise can be enjoyable and productive, and by following the simple tips above, you can enhance your chances of being safe, responsible and prepared.
 
Summer Outdoor Boot Camp will be held for eight weeks on Tuesdays from July 2nd to August 20th from 7:10 to 7:55 pm (and will replace Tuesday evening Circuit classes for the duration).  Mommy & Me Outdoor Boot Camp will be held for six weeks on Mondays from July 8th to August 19th from 11:00 to 11:45 am (and will replace regular Mommy & Me classes for the duration).  Both sessions will be held at the Stratford Festival Archives parking lot (right beside Inspired by Fitness).  In case of inclement weather, we will bring the classes indoors.

Canada Day is the official kick-off to summer in the Great White North!  It’s easy to throw caution to the wind and “reward” yourself by getting a little off-track while celebrating, right?  Follow the tips below to stay on track with your fitness goals over the long weekend.
 
At a BBQ:
If you’re a guest, consider contributing a healthy, homemade dish or salad.  Your host will appreciate the gesture, and you will rest easy knowing you have at least one healthy option to choose from.
 
At the Lake:
Carve out some time before you head out to chop a few fruits and veggies to throw in your cooler.  And don’t forget to pack lots of water – it’s a great inhibitor to increased cravings as you’re surrounded by all the tempting junk food and bevvies.
 
Around the Camp Fire:
You don’t have to deprive yourself of the delicious s’mores and roasted weenies, but you can look for healthier alternatives.  Try turkey wieners instead – they’re only 90 calories and contain 6 grams of fat.  And if you want to make a s’more healthier, just add fruit!  Use a couple of banana slices to house your roasted marshmellow instead of graham crackers and substitute almond butter for chocolate.
 
On the Road:
Pack snacks!  If you plan ahead, you can add rice cakes, fresh fruits and veggies to your cooler.  If you have to grab something at a rest stop, try beef jerky.  With over 15 grams of protein per ounce and minimal fat/carbs, it’s your best bet.
 
At the Parade:
This is for the kids.  Allow them to trade in their sugar-filled candy and put it towards a toy like water guns or sidewalk chalk.  A bit of candy in moderation isn’t going to hurt them; however, a toy that encourages them to be active outdoors is a win-win.
 
Most importantly, have fun this long weekend!  And don’t forget we have our Modified Holiday Fitness Schedule up and running on Canada Day (Monday, July 1st) with Boot Camp & Stretch with Sherry from 8:30 to 9:30 am!  Sign-up on our WellnessLiving site.

​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 Kayla Minhinnick!  Kayla lost 5.4 pounds and 18.5 inches – a total percentage loss of 8.28%!  Congratulations, Kayla!
 
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 2019 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 today at Chicopee Ski Resort in Kitchener.  We had so much fun tackling obstacles like Feed The Beast, Slippery Slope and Pyromaniac, 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!

We are so excited to finally launch our Inspired by Fitness app powered by WellnessLiving!  You will now have the opportunity to easily view our schedule and book into fitness classes to reserve your spot, all from the comfort of your home, office or on-the-go with your smartphone.  Within the next few days, all registered members and pass holders will receive an email to create their WellnessLiving account.  After that, registering for our classes and managing your account will be a breeze!  You’ll also see class descriptions and which one of our instructors will be teaching it.
 
There are several ways you can register for a class once your WellnessLiving profile has been created:

1. ON A PC OR LAPTOP.  Click HERE to navigate to our WellnessLiving site and sign-in with your credentials.
2. THROUGH OUR WEBSITE.  Click HERE to navigate to our website and click on the green BOOK NOW button beside the class(es) you want to register for.
3. THROUGH FACEBOOK.  Click HERE to navigate to our Facebook page and click on the blue BOOK NOW button in the top right corner of the page.
4. USE OUR COOL ACHIEVE APP.  For those who like the convenience of an app at their fingertips, our custom Inspired by Fitness Achieve app is the way to go!  Available for iOS and Android users, just search for “Inspired by Fitness” in the Apple App Store or Google Play, download it and book your classes on the go.
5. ATTEND THE STUDIO IN PERSON.  Come to the studio at least 15 minutes before your class is scheduled and your instructor will help you set up your own WellnessLiving profile.  You can always register for classes in person or use one of the new options above.

 
Although pre-registration is not required to attend a class at Inspired by Fitness, it makes for an easy arrival and is appreciated so we can plan the workouts accordingly.  (Those who register are ensured a space in the class; however, we will always do our best to accommodate everyone we can.)  Please register for classes 24 hours in advance, and remember to cancel online if you are unable to make the class.
 
We are confident we have made the best decision for the future of our brand by partnering with WellnessLiving, which allows us to connect technology with fitness.  And as always, we remain eager to help you achieve your goals and accelerate your growth!

Team Inspired was proud to take part in this year's Relay For Life to fight back against cancer.  Cancer impacts our friends, our members, our employees and their families.  Cancer impacts people in the community we serve.  That's why we are proud, longtime supporters of this most worthy cause.  We've all been impacted by cancer, and we can all come together to do something about it.