​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!

​We are so excited to be bringing two new workshops to the studio in February!  Read on for more information about these programs…
 
FitKids Workshop
 
With all the video games, television, computers, etc., it’s no surprise children are becoming inactive.  It is vital to educate younger children about the importance of a healthy and active lifestyle.  Our FitKids Workshop is geared toward children aged 6-12.  Kids this age need physical activity to build strength, coordination and confidence and to lay the groundwork for a healthy lifestyle.  At this age, they are also gaining more control over how active they are.
 
Here are the benefits of having your child engage in regular exercise.

1. Develops muscle strength.  Lifting things, including their own body weight, keeps children healthy and limber so they feel well and function optimally.
2. Improves cardiovascular capacity.  Moving vigorously cultivates a healthy heart and lungs and helps prevent hypertension which can develop during childhood.  Regular physical activity can also lower blood pressure and prevent heart disease.
3. Keeps bones strong.  The crucial time to build bones starts before the teen years and lasts until the mid-20s which is when bones grow to their maximum thickness. 
4. Decreases body fat.  Aerobic activity and strength training help children expend energy (calories) which helps them with weight control and positive fat distribution.
5. Maintains a steady, healthy weight.  Movement and a healthy diet, combined with reducing sedentary behaviours, help to prevent obesity which can in turn help prevent the onset of Type 2 Diabetes.
6. Enhances self-esteem.  As children exercise, their strength increases and so does their self-esteem.  They gain confidence and become more comfortable in their own skin.
7. Reduces symptoms of depression and anxiety.  Physical activity can change children’s brain chemistry and improve their frame of mind.  Exercise has been shown to increase levels of serotonin which can contribute to reduced feelings of depression.
8. Increases concentration and alertness.  Exercise releases endorphins which are the feel-good chemicals that act on the brain as natural tranquilizers.  Studies have shown that endorphin-rich movement improves mental focus and cognitive skills.
9. Boosts energy levels.  Movement stimulates attention and energy levels due to improved circulation and blood flow.  This helps the body deliver more oxygen and essential nutrients to tissues which allows children to do more, and feel better, throughout the day.
10. Controls mood swings.  Exercise can help calm kids down and stabilize their mood swings, thus making good behaviour more likely.
11. Fosters feelings of happiness.  Fun, physical activities and mental stimulation with family and friends in a supportive environment give children the sense they’ve achieved something new and challenging.  They feel better.  They feel happy.

 
The FitKids Workshop, led by Alicia Horne, will be held for four weeks on Fridays from February 7th to February 28th from 6:15 to 7:00 pm.  There are only 8 spots available, so each child gets the attention the deserve.  Parent attendance is mandatory as you will be there to guide and support your child.
 
Nordic Walking Clinic
 
Nordic Walking is a full-body workout for people of all ages and fitness levels.  It challenges almost every muscle while also training cardiovascular endurance, balance and coordination.  Participants offload weight onto Nordic Walking poles which takes the stress off the hips, knees and back while shifting work to the core, arms and shoulders.  To vary intensity, participants simply speed up or slow down.  This makes it an activity that people can easily practice for a lifetime.
 
Here are the benefits of Nordic Walking:

1. It whittles your waist.  Your abs tighten each time you push off with your poles.  Many people walk 5,000+ steps per hour, which means 5,000+ pole plants/ab contractions per hour.
2. Your knees and hips will thank you.  The poles let you offload weight from your hips and knees into your upper body.  You can walk further, faster and even pain-free.
3. It revs up calorie burning.  It burns up to 46% more calories than standard walking.
4. It sculpts your arms and shoulders.  Nordic Walking uses 90% of your muscles, especially the underused upper body muscles.
5. It helps balance your blood sugar.  It helps keep blood sugars in a healthy range.
6. You’ll straighten up and feel more confident.  Your upper back muscles (that pull your shoulders back) tighten each time you plant a pole.
7. It’s a fun social workout.  Invite your friends and family members to enjoy all the health benefits with you.
8. It’s a stress buster.  The smooth rhythmic action provides a distraction from everyday concerns and lifts your mood.
9. You can adjust the intensity.  Press on the ergonomic handles with more or less intensity to modify your pace.
10. It’s a great running alternative.  Nordic Walking offers the same year-round, fresh-air experience as running but without jarring and jostling your joints.

 
The Nordic Walking Clinic, led by Joan Maloney, will be held for six weeks on Saturdays from February 22nd to March 28th from 8:30 to 9:30 am.  There are only 10 spots available due to limited pole availability (which will be allocated on a first-come, first-served basis); however, if you have a set of your own Nordic Walking poles, you are more than welcome to join the clinic for the same price.

​Do you want 2020 to be different?  Do you want to look in the mirror and smile at your body?  Do you want to have more energy?  Do you want to become your confident, sexy self?  If you answered yes to any of these questions, the Couch To Confident: 12-Week Total Body Transformation & Accountability Program is for you!
 
With a new year upon us, everyone starts thinking of new year’s resolutions and sets their goals for the next 12 months.  Then a few weeks into the new year, the road to their goals becomes a reality and they veer off track pretty quickly.  This year, why not commit to something that is actually proven to work?  Our Couch To Confident program is designed to introduce 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 to expect from us, and the program (as an In-Studio Participant):

• Two Health & Wellness Assessments from our Certified Fitness Professional.
• Three customized Nutrition Plans from our Certified Precision Nutritionist.
• Unlimited Fitness Classes.
• Specialized Home or Gym workouts designed by our Personal Trainer.
• Weekly content which includes, but is not limited to:  recipes, exercise tutorials, motivational videos, fitness/nutrition tips.
• Exclusive access to a Private Facebook Support Group.
• Optional Professional Photo Shoot after the final weigh-in day.
• Fun Group Accountability and Motivation.

 
Please note we also offer a modified online version of this program which is ideal for people outside of the Stratford area.  See our website for more details.
 
What we will expect from you, the participant:

• Dedicate yourself to the program every week.  Showing up is 80% of success, but without the effort, success is never achieved.
• Keep an open mind when something seems different from what you’re used to.
• Participate in the Facebook group and follow along with the weekly content.  We encourage you to share your experiences and communicate with one another.

 
If you are ready to transform your body and the way you see fitness and nutrition forever with the Couch To Confident program, here’s what you can do right now:
 

1. Look ahead to your schedule over the next three months.  This program will take a level of commitment, and we want to ensure you’re ready to immerse yourself in the experience.  View our class schedule on WellnessLiving and mark down all of the classes you would like to participate in.
2. Help us learn more about you and book your first Health & Wellness Assessment which will include measurements and photos.  This is an in-person appointment which will consult your goals, past fitness history, medical concerns and/or physical limitations.  The more we know about you, the better we can work together.
3. Get to know the Inspired Team.  The better you know your instructors, the better the relationship we will build together and the better your experience will be.  Check out our team’s bios on our website.  Each one of our team members is unique, and they are all driven by a genuine desire to help people do whatever it takes to help you meet your fitness goals.
4. Read through the FAQs below.  Take a few minutes to read the frequently asked questions below.  If you have any additional questions, please feel free to reach out to us at info@inspiredbyfitness.ca.
5. Relax.  You’ve taken an important first step on a great journey.  Now relax.  Throughout this program, we’ll guide you on your fitness journey.  All you have to do is show up and enjoy the experience.

 
Couch To Confident Program FAQs
 
When and where are the initial measurements and photos being taken?
We will book your first Health & Wellness Assessment approximately one week before the program start date.  This private 15-minute appointment will be held at Inspired by Fitness.
 
What do I have to wear for the initial photos?
You can wear whatever you wish; however, one of the biggest regrets of previous participants was not wearing more revealing clothing for the before photos.  We do understand this can be an intimidating experience, so please know this is entirely at your own comfort level.  Women can wear a sports bra, form-fitting shirts and shorts or a bikini (preferably no black clothing unless skin is shown in the midriff area).  Men can wear shorts and no shirt or a bathing suit.
 
Do I have to have my picture taken?
Before and after photos are a great way to document your progress in this program.  They’re great to have as markers in your weight loss journey, and good shots will help record milestones along the way.
 
Will my photos be posted online?
Only if you allow us.  There is a section on our waiver that allows you to waive if you do not wish your photos to be released.  And for safe measure, we’ll double-check with you after you see the results of your amazing transformation to make sure you don’t want to show off your success.  Previous participants have been adamant that they didn’t want their photos posted until they saw their remarkable transformation.
 
Do I have to participate in the Facebook group?
That’s totally up to you, although it’s highly recommended.  A main element of this program is accountability – without accountability, it’s hard to be consistent.  Not only is our team there to help you achieve your goals, but your fellow participants are counting on you as well.  Helping others with their accountability will help you with your own – a win-win situation!
 
How do I get the most out of this program?
First, be active in the Facebook group.  If you have a question, there’s a good chance a few others have the same question.  Second, take action daily.  There will be many tips and lots of information sharing to introduce healthy habits into your lifestyle.  You will build on your journey every week adding new habits along the way.  Finally, show up for the fitness classes and have fun working out in a welcoming and supportive environment.
 
We can’t wait to start this exciting journey with you!  Inspire to do more, to be more, to achieve more!

For the past six weeks, Inspired by Fitness members made small lifestyle changes to accomplish big results in the Fit For The Holidays Fitness Challenge.  They competed to win half the pool collected from registration fees, but more importantly, adopted or maintained healthy lifestyles.  We are incredibly proud of everyone who took part in the challenge and hope that everyone has taken something positive away from the last six weeks.  We look forward to helping you continue on your fitness journey!
 
And now, the winner of the Fit For The Holidays Fitness Challenge is JEN VOSPER!  Jen lost 1.80 pounds and 15.50 inches – a total percentage loss of 5.80%!  Congratulations, Jen!
 
Our next fitness challenge, which will begin in May, is the Summer Slimdown Challenge.  Stay tuned to our social media sites for more information.