Turning Point

GOOD MORNING WORKOUT VIDEO

2012-03-02T12:11:00.002-05:00

Trinidad Sunrise

Even after a night of great, uninterrupted sleep, it’s a goodidea to energize and lengthen out the body before we start the day. It’sdifficult to fit the time in, but if we take even just 10 minutes to awaken andrealign the body properly, we can have a more mentally focused, energized andhealthy day.

Here’s a 10-minute morning sequence – gentle and basic –that can help get your day off to a healthy start. It awakens the whole body, particularly the muscles along the spine, in the core, and along the arms.

This is also a great sequence to perform after you've been sitting at the computer or working on your feet all day.

Filmed on a beautiful March morning in Trinidad.

CULTURE & BODY-IMAGE

2012-02-28T10:58:00.001-05:00

I have just moved to Trinidad and Tobago, and during its world-famous Carnival, one thing made an impact on me: the confidence and positive body-image displayed by women of all shapes, sizes and colours.

As a dance and fitness professional, all too often I've heard women state that they won't wear:

shorts or short skirts because their legs are either too 'fat' or too 'skinny'
tank tops in the summer because of their 'wings' (arm fat) or skinny 'stick' arms
a backless dress because of their 'back fat' or spotted skin

and the list goes on and on.

NY Times Article

In Trinidad, you dress how you want to, regardless of your size. You walk with confidence because you can be beautiful regardless of body type. Or you simply don't fuss over what fashion dictates in terms of body size and clothing. Who cares what they think, because those fashion parameters are based on one small segment of one race.

The result, in my opinion, is a society of women who, for the most part, lack self-consciousness, walk with a proud posture, and flirt, live and laugh with confidence.

I used to have what I had deemed to be legs that were too skinny. Then one day, I just decided that I was going to wear a short skirt - one that I had wanted to wear for a long time. It was difficult at first because I felt very self-conscious. But by the end of that night out, I felt much more confident. I never looked back. Shorts and skirts are a main staple in my wardrobe now.

So for anyone out there not wearing clothing that you've always wanted to due to your own poor self-image, I recommend taking that first step. Just wear one item and see how you feel. Try it, and take a page from the ladies here in TnT:

Confidence is the sexiest thing a women can wear, and it has to come from within.

SPIRIT ADVENTURE

2012-02-14T19:23:00.002-05:00

To me, heading into the unknown + conquering fear = ADVENTURE. And the benefits of adventure are:

heightened self-esteem,
new knowledge
release from a rut
amplified creativity.

Getting out of your routine, whatever it might be, leads you to the unknown.And the less you know what the outcome will be, the greater the adventure. Wedon’t have to overcome our biggest fears to take on an adventure; even a littlebit of fear is all that is needed to shake up our routines and lead our minds into newareas of creativity and knowledge.

It doesn’t matter if what you’re doing hasbeen done before by many other people. If it’s new to you and if it’s somethingyou feel even a tinge of fear about, then you are on an adventure!

Advancing into the unknown is meant to be scary, but having an adventurousspirit means facing the fear to gain the benefits.

Breaking Down Internal Barriers with Adventure

One of the greatest things about adventure is the internal growth gainedfrom each experience. Afterward, you wonder:

"What else am I capable of?"


Trinidad & Tobago

Before you begin an adventure, you usually come face-to-face with your perceivedlimits. Afterward, you realize that you have no limits. That’s an amazing thingto experience.

I am feeling that mix of fear and excitement again now as I embark on mynext adventure. Tomorrow, I move to a new country for the first time, as I begin anew personal and professional journey in Trinidad.

What does adventure mean to you?

8 HEALTHY NUTRITION TIPS

2012-02-09T16:23:00.000-05:00

There are many more helpful nutrition tips out there, but below are 8 simple, easy to follow, and effective bits of advice that were taught to me by Linda McCharles, BSc.Hons. Nutritional Science, University of Toronto; BAA Nutrition, Consumer & Family Studies, Ryerson University; Registered Dietitian.

TIMING OF MEALS: Timingyour meals is important for energy, hydration, digestion, metabolism and weightmanagement, plus muscle development. Even when not exercising, timing is very important.Eat your largest meals earlier in the day so your body has time to use theenergy and burn the calories off. Stop ingesting food at least two hours before bed so that you improve chances of calorie burn before becoming inactive, proper digestion, and a good night's sleep. Finally, do not leave more than a 3-hour gap between ingesting meals and/or snacks (see below). This will help metabolism function, weight management, and mood fluctuations.

NUMBER OF MEALS: Many busy people eattwo large meals per day instead of spreading out smaller meals throughout theday. This can lead to damaging fluctuations in blood sugar levels, energy, mood andproductivity + higher body fat and weight. Three small- to medium-sized meals +two snacks (i.e. eating something every few hours) is best to keep blood sugar,energy, mood and weight as steady as possible.

NUTRIENT GROUPS: Tryto have at least three (3) nutrient groupsin each full meal, and at least two (2) nutrient groups in each snack to maintain a healthy diet. Ifyou get into this habit, you won’t have to always calculate what food groups ornutrients you need to fill in throughout the day. For example, add a protein source to your snack of an apple by spreading almond butter on the slices.

HIGH PROTEIN SOURCES: Someof the highest sources of protein for building a lean body are: tofu, beans, fish, meatof any kind, and eggs. Cutdown on fat and cholesterol by using lean, skinless meat, egg whites only, anddraining the fat off of the meat after it’s been cooked. Wheat, oats, quinoa, dairy, and legumes are sources of protein as well.

DIGESTION, PROTEIN AND FIBER: Proteinand fiber help slow the digestion process, allowing you to feel more full for alonger period of time. Ensuring that you have some lean protein or fiber with each meal and snack will help you feel less hunger overall, and therefore eat less. Further, eating a diet high in fiber will aid your digestivesystem function and lower "bad"cholesterol levels.

VEGGIES: Mostfruits and veggies are low-glycemic-index carbs, meaning they will not cause rapid, major fluctuations in your blood sugar level. They provide healthy, lastingenergy, plus they are packed with nutrients. Don’t worry about having too large aportion of veggies! Ifyou don’t like frequent trips to the grocery store or meals that take long toprepare, frozen fruits and veggies are great. The fruit can be quickly thawedin the microwave and added to protein smoothies or desserts, and the veggiescan be seasoned and boiled quickly. If buying fresh, chop/prepare the veggies and fruits as soon as you come home from the grocery store. That way, you can still quickly add them to meals, cutting down on daily preparation time.

CARBS: Completelycutting high-glycemic-index carbs (potato, bread, etc.) from your diet is NOT goodfor you. Period. Reducing the amount you intake can be a good thing tokeep blood sugar and hunger levels steady, but completely cutting them out is notonly hard to maintain, it also cuts essential nutrients from your diet. A goodguide is to consume this type of carb earlyin the day or after you’ve done some activity and to keep the portion tothe size of your fist withmeals. With bread, try to eat ½ a bagel or open-faced sandwiches (i.e. one slice of bread)per day maximum.

CRAVINGS: If you are craving something “bad” to eat, try to wait 3 days. Ourhormones or emotions can lead us to crave bad food, and if you can hold off for a few days,the craving often passes. But if after 3 days you still have the craving, then eatthe bad food, otherwise you’ll just eat a bunch of other bad food in itsplace.

These not only make good sense, but they have worked for me!

INJURIES & YOUR FITNESS INSTRUCTOR

2012-02-08T16:44:00.001-05:00

Anyone can injure themselves while working out.

Even if you are a fitness professional, injuries can occur if you are tired, stressed, or distracted while working out. A trainer simply having an injury shouldn't worry clients of fitness centres. However, there are warning signs clients can look for when it comes to the issue of injuries and choosing a long-term instructor.

It was recently brought to my attention by a friend of mine that his exercise trainer had injured his neck in a car accident years ago, and frequently aggravates this neck injury while performing his own workouts. This is an instance that should cause clients some concern. This trainer regularly needs massages, healing balms and physiotherapy to minimize the pain felt in his neck during his own workouts.

Your fitness trainer is responsible for creating workouts that make you stronger, faster, more flexible and help you recover from any pain issues you may have. They must take into account previous injuries; therefore, ensure that you inform your instructor of any body issues you may have. If you are in a fitness class with too many participants, this is not possible for the instructor to achieve. There are simply too many different bodies to take into account in each class.

Remember, fitness is a branch of HEALTH. And frequently re-injuring yourself is not healthy. That's not "pushing through the pain." Injuries are a different kind of pain that will only get worse over time and diminish your quality of life.

If you have body pain issues and are working out in a large class, you risk aggravating your injuries on a regular basis. In this instance, I recommend taking small classes (no more than 8 participants), or private training. In this way, your instructor can tailor your workouts so that you are becoming stronger while not worsening your injury.

When to become concerned over your instructor's injuries?

As I mentioned earlier, anyone can injure themselves, no matter what their profession. However, if your trainer is hurting themselves while working out on their own, that means they aren't tailoring their own workouts to minimize their pain. Are they capable of creating a program to ensure your lowest level of pain and highest level of fitness if they can't/won't do that for themselves?

TURNING POINT FITNESS: CHAPTER 1

2012-02-04T18:20:00.004-05:00

Turning Point Fitness: Side Plank

I opened Turning Point Fitness in January of 2005 in Toronto, and ran the studio until the end of December 2011. Those seven years were the best of my life, and I'll never forget the wonderful people I met and the growth experiences I had during that time.

More info on the studio at: www.turningpointfitness.ca

From the classes, to the workshops, to the Dance Labs, I truly enjoyed every minute of it.

I am soon moving to Trinidad to continue my work with TPF there. This will represent Turning Point: Chapter 2.

But why talk about the memories when we can review the moments in pictures?

Just press play below to view the slideshow. Enjoy! :)

HEALTHY FEET EXERCISES: FOR THE LOVE OF SHOES

2012-02-02T18:06:00.000-05:00

I have a love affairwith shoes. Unlike many women, I am most comfortable wearing either completelyflat flats, or 4- to 5.5-inch heels. I also have very flat feet,and I used to need orthotics until a dance professor and a physiotherapist gaveme some additional exercises to perform in order to strengthen my feet andankles. I haven’t needed orthotics for over 13 years even though I dancebarefoot and wear the aforementioned shoes the majority of the time. Why is thisimportant?

Besides the obvioustoes pain, blisters, corns, bunions and rolled ankles experienced when wearing very high and very flatshoes, high heels shift our centre of gravity forward. This causes themid spine to shift backward and the upper spine to shift forward to compensate,causing pressure on the lower back, later causing lower back pain and soreness.

Improving your footand ankle strength and stability is not only for those who want to wear cute flatsand fabulous pumps. Anyone with foot or ankle issues can perform theseexercises and receive fantastic benefits. You will minimize the need for foot support,have better balance, and feel less pain from shoe abuse.

Let’s first talkabout high heeled shoes. If you’re not a heel-wearer, but do need to strengthenyour feet and ankles, skip ahead to the exercise descriptions below.

High Heel Tips forthe Fashionista

Examples of Supportive Flat Shoes

~ Limitthe amount of time that you wear high heels by packing a cute pair of supportiveflats. Very flat flats aren’t supportive, but solid flatter shoes do exist (examples at left).Investing in a sturdy pair of black ones, or one black pair and one neutral pairwill match most outfits. Your feet, ankles and back will thank you! I could saythat you should pack a pair of good athletic shoes, but those won’t look good with your outfit.;)

~ Put your vanity aside and buy thecorrect size. Your feet get longer and wider as you age so ifit's been a while, have your size re-measured. Stand during the measuringprocess so you capture your weight-bearing size. Most importantly, buy for thebigger foot. Many of us have one foot that is larger, so buy for the bigger one.

~ Buy your shoes later in the day. Yourfeet swell as the day goes on, so shop later. Shoes that fit well when youtry them on in the morning could feel tight that same afternoon.

Helpful Exercisesfor Shoe-a-Holics & Those with Foot and Ankle Problems

*Perform theseexercises 2- to 3-times per week.*

Toe Grip Exercise

1. TOE GRIP(to strengthen the foot muscles and improve balance): Drop a sock on the floorand use your toes to grip and lift it off the floor. Hold for 10 seconds, thenrelease. Repeat five times with each foot.

Calf Raise Exercise

2. CALF RAISE (to strengthen the feetand calves and improve balance): Stand near a counter and hold on lightly forbalance. Balance on one foot and rise up onto the ball of your foot. You should feel all ofyour toes on the floor, weight evenly distributed. Hold for 5 seconds; thenlower. Repeat 10 times on each foot. Once you can perform this without rollingthe ankle of the supporting foot inward or outward, try this exercise withoutholding on to the counter to build better balance. Note: after you have completed the exercise, put both feet flat on the floor (heels down) and bend the knees. Hold this for 30 seconds to relieve the calves.

YogaToes Product

3.TOEEXTENSION (to stretch, strengthen and support the foot muscles, protecting the bones of the feet): Invest in a set of ‘YogaToes®’ or similar product andfollow package instructions for length of time to wear them. OR, if you can’tfind these, wrap an elastic band around all five toes. Expand your toessideways and hold for 5 seconds; release. Repeat five times on each foot.

4.CALF/ FOOT STRENGTH & STRETCH (to keep the Achilles tendons and theplantar fasciae from getting tight, and to strengthen the foot muscles): Sit with one leg stretched out in front ofyou and wrap a towel or Theraband® around the top half of the foot.

Point Calf/Foot Exercise

a)Strength: Pull the towel back gently as you point your foot and toes toward the floor(point the entire foot downward: the ankle shifts forward, the ball of the footthen the toes point downward). Hold for 10 seconds; release. You will feel your foot muscles working hard.

Flex Calf Stretch

b)Stretch: Then pull the towel back gently as you flex the foot until you feel a stretchin the arch of the foot and the calf. (Pull the entire foot back toward you:the toes pull back toward you, as well as the ball of the foot and the ankle.) Holdfor 10 seconds; release.

Repeatfive times on each leg.

Lunge

5.THIGH STRENGTH & STRETCH: Perform a deep lunge stretch, keeping the front knee directly above the ankle. Hold for 30 seconds on each side.

6.CALF, HAMSTRING & BACK LENGTHENER: Perform downward dog, emphasizing thestretch on one leg at a time.

Downward Facing Dog w/ Calf Stretch

a)From the raised plank position, pull the bellybutton in toward the spine andlift the tailbone toward the ceiling. Start with both legs bent. Then push oneheel toward the floor by straightening that leg as much as you can until youfeel a stretch in the back of the lower leg. Hold for 15 seconds; switch sides; repeatboth sides again.

b)Then walk the hands back toward the feet so you are in a Standing Forward Bend.Slowly roll up to a full standing position one vertebra at a time.

REWARD!

Golf Ball Foot Massage

Once you’ve finished these exercises, reward your hardworking feet with aball massage. Sit on a chair with a golf or similar-sized hard ball under onefoot. Slowly roll the ball around under the entire surface of your foot until you no longer feel any discomfort from muscle tension. Repeat on the other side.

Perform theseexercises 2- to 3-times per week to help your feet, ankles and back. Now enjoy more fabulous shoes!

HEALTHY SLEEP AIDS

2012-01-29T19:30:00.000-05:00

For a few years in my early 20’s, I suffered from a sleepdisorder. I was sleepy and exhausted, but it would still take me at least two hoursto fall asleep. Once I was snoozing, I would wake up after about four hours notfeeling refreshed at all. I have always been on the lower end of the sleepscale (I feel great with 6 hours of sleep, and groggy with more or less thanthat), but this was obviously a problem. I visited a sleep clinic and was givenhelpful tips, I was offered medication and I tried my own at-home remedies. Ino longer have a sleep disorder, and haven’t had one for years.

Cute sleepy pet YouTube video created by dcjanelle

Below I share an amalgamation of easy tips that helped me. Ifyou suffer from any sleep problems – anything from ‘Sunday Night Syndrome’(difficulty sleeping before the work week begins) to something more serious – Ihope these tips help you.

1. Thyroid: Have your thyroid checked thoroughly. Thyroid imbalancescan contribute to a myriad of problems, including problems with sleep. If youare found to have thyroid trouble, visit a nutritionist or naturopath for suggestionson natural thyroid aids. Make any dietary changes that are suggested to you,and try to stick with them for at least two months to see results.

2. Hormones: Have your hormone levels checked. Same as above, includingmaking any recommended dietary changes.

*You may have a very healthy diet; however, you may also beeating specific items, or not eating necessary items that are making sleepdifficult for your particular system.

3. Schedule: Maintain a consistent bed time and wake time every day ofthe week until you get your sleep issue resolved, and try to stick with thatfor weekdays once you have the problem under control.

4. Conditioning: Perform a relaxation sequence about an hour before bedevery night at the same time. This will help clear your mind of home and workworries, and bring your mind and body into a sleep-ready state. This caninclude:

Following a very slow yoga relaxation sequence for 20- to30-minutes. If you take yoga classes, you can select the most relaxing posesthat you’ve experienced. If you have never taken yoga, there are yoga DVDs andfree videos online that you can follow. Seek a video that states “relaxation”explicitly, as there are many types of yoga, some of which will give you moreenergy – something you don’t want to happen before bed time.
Listening to a 20- to 30-minute relaxation CD while yousit or lay comfortably. These are available at any music store and on iTunes.
Meditating for 10- to 30-minutes. If you are a meditationbeginner, there are recordings and DVDs you can follow. A professional voicewill lead you through the breathing, mind-clearing and meditation exercises. A great place to start is at Michael Apollo's site: http://www.modernmeditation.ca/5-ways-to-make-time-for-meditation/
If you have difficulty sticking with a relaxing activityfor too long (you find it “boring”), performing a combination of the relaxationmusic / relaxing yoga / mediation sequences over a 30-minute period will help.Every 10 minutes you would switch: start with the yoga for 10 minutes, thenmove on to the relaxation recording for 10 minutes, then finish with themeditation recording.

Remember to begin any of these about an hour before bedtime. The extra half-hour or so between completing the relaxation sequence andyour normal bed-time will give you more time to extend the relaxation ifnecessary. Then go straight to bed. It is counter-productive to relax for 20-to 30-minutes and then watch television, get on the computer or have adiscussion with someone at home or on the phone.

5. Diet: Do not intake any food or water two hours before bed, sothat your body does not have to work on digestion as you are winding down. In addition, eat your largest meal at the beginning of the day, a medium amount at lunch and a small amount at dinner, with snacks between. In this way, your body has had time to burn most of the calories consumed and your digestive system isn't working hard at night.

6. Disengaging: If there are any people causing you stress on a regularbasis that you have a choice to remove from your environment, remove them fromyour environment.

7. Disconnecting: No smart phone, computer, radio or television an hour before bed.

8. Releasing: Use relaxation and meditation techniques to deal with work and lifestress right away during the day so that it does not build up and effect youwhen you stop “going” each night. Breathing techniques learned from your meditation recording can be used, in part, during the day to help you managestress at the source. Again, a great place to start is at Michael Apollo's site: http://www.modernmeditation.ca/5-ways-to-make-time-for-meditation/ .

I hope these help!

REMEMBERING WHY WE DANCE

2012-01-19T14:02:00.000-05:00

The advantages of pursuing your passion throughout adulthood are innumerable, although it takes an incredible amount of hard workto maintain that full-time or side career. But one of the ways we make it moredifficult on ourselves is by forgetting all the wonderful reasons why we started doing it in thefirst place.

Below I share some of your favourite dance moments and oneof my own.

One of my highlights from the past actually doesn’t seemlike much of a highlight at first. I was remembering a particularly difficultperformance when I was a teen. I had several costume changes in that show, andthe finale costume was not completed until performance day. Well, theperformance trucked along, going fairly well until we got to the finale. As Irushed to change in the dressing room (the bathroom), this costume, which I hadnot danced in yet, got stuck. Around my hips. The costume designer tried tohelp me out of it, as did some other random person. I couldn’t get in or out ofit - my legs were bound. The song played, the back-up dancers posed and nothingelse happened on stage. I didn’t cry (the choreographer did, though). I laughedhysterically after the show was done picturing the three of us trying to freeme from my ill-fitting costume prison. This laughter became infectious and eventhe choreographer joined in. The scene onstage and off was something we’llnever forget. And lessons were learned.

When I think back to moments like this, I rememberall of the benefits, the fun and the challenging character-building elementsthat encompassed my pursuit of a dance career.

And what are some of your reader memories?

Tara says: “I remember my grade 3ballet teacher, Ms. Tindale, asking us who our favourite characters frompopular ballets and movies were at the time. We had a discussion about it afterclass one day. Then months later during the last class of the school year, shesurprised us with costume pieces based on our responses! We spent the classre-enacting our favourite moments of those ballets in costume. To this day, Ihave never forgotten how transformed I felt in that costume, and I still feelthe same way every time I suit up for a performance.”

Shelly-Annsays: “Going to Cuba at the age of 12 to dance for Carifesta and having FidelCastro in the audience.”

Darren says: “I started ballroom dancing as a teenager, andall the guys on my soccer team made fun of me. But when they saw me hanging outthe with girls from tango class one day – girls and women – with no other guysaround, they quickly changed their tune and stopped making fun of me. From thatmoment on I felt that doing what you love, no matter what people say, is a keyto happiness. And revenge!”

Berenice says: “Favourite memory? Words that come to mindare: cool, awesome, learning, sacrifice, study, laughs, training, dancingeverywhere (I mean it), practicing, jokes, strength..... wow too many… and sometears of course!”

Pilar says: “Trying on my mini tutufor the first time for picture day at my ballet studio. I knew then what Iwanted to do forever.”

Willow says: “The first time I stepped on the stage I was 8 yearsold. Our little troupe was performing a jazz dance to ‘Girls Just Wanna HaveFun’ and I fell during the performance. When I got back up and kept dancing theaudience cheered so loud. I couldn’t believe it. I knew at that moment how harda dance career would be and that the stage was for me!”

Peter says: “I never had manyfriends as a kid until my mom signed me up for jazz class when I was 11. Iimmediately felt at home being able to express myself through movement. Itwasn’t long before I lost my shyness. I never stopped dancing, although now Ido it in the evenings after my day at the office, with a salsa group.”

Lola says: “When I think ofchildhood dance memories, I think of fun, laughter, hard work, tears,insecurity, confidence, soreness, accomplishment, bravery, and love!”

Thanks for your input and thesegreat memories!

When times are tough, remember the great reasons why you started in the first place and how you felt back then. Try to look at your passion through those re-freshed eyes.

Please feel free to leave any more dance memories in the comments section below!

LITTLE THINGS MEAN A LOT

2012-01-18T19:43:00.001-05:00

Exercising at Your Desk

“It is the greatest of all mistakes to donothing because you can only do little - do what you can.”
~ Sydney Smith

While many people hear this type oflofty inspirational statement and associate it with charitable work, thesewords can be applied to everyday life, especially your fitness regime.

Over my 15+ years of teaching, I haveheard many excuses from clients for skippingworkouts, i.e. doing nothing physical. The most common one is:

I DON’T HAVE THE TIME.

When I dig further and ask questions abouttheir schedules, I hear a deeper-rooted excuse:

I DIDN’T HAVE TIME FOR A FULL WORKOUT,SO THERE WAS NO POINT IN STARTING.

It is difficult for many people to findthe motivation to work out consistently without an external force (a trainer) drivingthem forward. That’s why it’s easy for one part of the brain to convince anotherpart of the brain that “I only had time for a little, so I did nothing” is avalid excuse for not taking care of our physical health.

The perception that you’ve wasted your time if you haven't exercised to the fullestduring every single workout has spread too far.You have never wasted your time if you’ve done something healthy, no matter howsmall.

Depending on the exercises chosen:

A 20-minute yoga session can energize or calm every area ofyour body, inside and out, help realign your joints and minimize pain.

A 15-minute total-body strength workout with little rest betweenexercises can strengthen and energize your body and mind, plus burn fat and boostyour endurance capacity.

A 20-minute cardio session can burn fat and increase yourendurance and energy levels.

A 30-minute mixed session of strength and cardio intervals +a cool-down stretch can do all of those things combined.

The list goes on, and I’m not even detailing the self-esteem,motivational and cerebral potency benefits that come from exercising,especially when you didn’t think you could get a workout in at all.

You do have time to do something.

Doing a little – a short workout – is far better than doingnothing. Healthy physical activity will always benefit you, no matter how briefthe workout.

Here's a 2-minute video montage of a strength and stretch workout. The quick flash clips will remind you of some key exercises and stretches that you can perform in a pinch at home!

Remembering another lofty inspirational saying (that is notusually applied to fitness) might help:

“We ourselves feel that what we are doing is just a drop inthe ocean. But the ocean would be less because of that missing drop.” ~ MotherTeresa

And here's a link to my previous post on motivation for exercise: http://blog.timeawharton.com/2009/03/getting-your-mind-into-physical.html

INSTEAD OF A NEW YEAR'S RESOLUTION...

2012-01-14T19:14:00.000-05:00

I have found that asking myself very simple, pointed questions, then deeply considering the answers and writing them down has been more instrumental to my healthy development than making annual resolutions.

Below, I share some of the questions I’ve asked and answered myself over the years. The key elements are to:

1. Ensure the questions both specific and brief so that answers can be clear and focused.

2. Ponder the questions before immediately answering [ask the question, then go for a walk, meditate, take a hot bath, banter with a trusted friend, etc.]. If you answer too quickly, you risk repeating patterns and reinforcing destructive behaviour.

3. Maintain an inward focus during your contemplation. Identifying any negativity in others around you is an important part of the process, but blaming them is another thing. You cannot change others, only your reaction to your environment. Of course, you can also choose a healthier environment altogether.

4. Write down all of the thoughts and answers that come to mind without judging them in order to attain honesty. Sometimes the answers we deem 'harsh' that make us feel guilty are actually exposing our true feelings. Get to the root of the matter.

5. Make life changes based on those answers now.

Some straight-forward questions that I have asked myself, and why I have asked them, are:

Have I made career decisions based on societal norms and/or fear?

We will be in a constant search for fulfillment if we have.

Did I rush to settle down in this relationship because of history, fear of loneliness or time passing me by?

If we select a partner based on fear, fulfillment will elude us here as well.

Do I admire the work put out by my employer?

Spending the majority of our waking hours working on the projects of a company offering sub-standard services or products we don’t trust quickly erodes our self-esteem and sense of purpose.

Am I proud of the work I produce on a regular basis?

Our self-esteem is immensely impacted by recurrent feelings of accomplishment - knowing that we contribute something positive to the world, however small.

Am I working my hardest to attain my goals?

It is easy to convince ourselves that we are doing all we can and then become frustrated by lack of promotion and achievement, blaming outside forces.

Who are the friends I can rely on most?

Over time, the amount of time we have for socializing shrinks, so that time is best spent in quality relationships.

Am I retaining any destructive friendships due to history or nostalgia?

It is amazing how often we hold on to someone who is repeatedly knocking us down, with the excuse that we’ve known them for a long time. If we just let them go, they can’t knock us down anymore.

Is the “love” I feel for someone or a social group really love, or are those feelings actually dependence?

When we let someone go and miss them, we sometimes believe it must have been true love. But was it? Or do we miss them so much because the bond was built on dependence?

Do I treat my loved ones as though I do truly love them (i.e. do I show my love)?

Hmmmmmm... Why not? Is the love really there? Back to: what am I afraid of?

Do I really need all this stuff?

Our connection to material possessions often leads us to select jobs that don’t provide much fulfillment but do provide us with more money. This money allows us to buy more things (more things to keep up with the Jones' or to fill the void left by an unfulfilling career or relationship). Then we need a bigger or fancier home to house those things. Then we spend less time with family because we “have” to work more to pay the bills for those things. Giant TV's, stainless steel appliances, expensive cars, furniture and clothing from only specific designers, food that isn't "out of fashion," and a house paid off in 10 years. And we never, ever get off of that senseless treadmill.

When you ask such pointed questions, ponder the answers before replying, and write down everything that comes to mind, further analysis is not usually needed. Your next course(s) of action become obvious, though they probably won't be easy.

Let’s jump off the senseless treadmill and start walking with purpose in the right direction!

EXERCISE VIDEOS

2011-12-03T17:41:00.000-05:00

Timea Wharton

Below are the ten workout videos, as promised, designed for Turning Point Fitness Toronto studio members - those already familiar with the featured exercises and stretches.

A few notes:

1. Doing some physical activity each day is best for your health. If you are tired or busy, I have made some suggestions of which videos you can follow on those days.

2. Please feel free to leave your questions and feedback below.

3. Each video contains the same 30-second introduction, which is emphasizing that these videos are designed for Turning Point Fitness Toronto studio members.

4. Once Turning Point Fitness Toronto studio members have viewed or completed each video once, you can either skip the segments where I am speaking and describing the exercises, or use that time for preparation or more repetitions of the exercises.

5. The videos can be viewed below on this blog and are available on YouTube as well. They can be viewed on your smart phone, allowing you to follow along at the gym.

6. For each video, a mat or surface on which you can perform floor exercises is required, and for the 'Intervals' and 'Plyometrics' videos, wearing a supportive pair of athletic shoes is best.

7. Below, I am including a suggested 'sample weekly program'. However, this is only one of several possible combinations, and you should customize the workouts based on what your bodily needs are.

These should keep you busy...ENJOY!

ONE SAMPLE WEEKLY VIDEO WORKOUT PROGRAM

MONDAY: Core + Back
[40 minutes]

TUESDAY: Plyometrics (or Dance) + Stretch
[50 minutes]

WEDNESDAY: Arms + Legs
[45 minutes]

THURSDAY: Stretch
[30 minutes]

FRIDAY: Intervals + Sciatic/Back Pain Stretch
[50 minutes]

SATURDAY: Stretch
[30 minutes]

SUNDAY: Dance (or Plyometrics) + Posture

[45 minutes]

Other Suggestions:

Feeling tired/lazy OR recovering from illness OR just got off of a plane/train? Try this video combo: Posture + Sciatic Stretch [40 minutes]

Extra stress at work or home? Try this video combo: Intervals (twice through) + Stretch
[60 minutes]

Been skipping too many workouts and need to re-balance & get back in the game? Try this video combo: Intervals (one round) + Posture [48 minutes]

Feeling energetic? Try this video combo: Intervals (one round) + Plyometrics + Stretch
[70 minutes]

Pressed for time, but want a solid total workout? Try this video: Plyometrics OR Intervals (one round)
[15 - 20 minutes]

Want a feats of strength challenge? Try these three videos: Core + Arms + Legs
[65 minutes]

VIDEOS

The 'maximum dosage' indicates the maximum number of times per week to engage in the individual video's exercises (if these videos are your sole workout source), but is not a suggestion for the amount of times per week you should follow the video. How many times you should follow each video will obviously depend on what type of exercises you are including in your overall workout plan. 'Targeted' stretch indicates a stretch for the specific muscle group worked in the video.

These videos are designed for Turning Point Fitness Toronto studio members. You should not engage in these exercises without a doctor's permission to perform this type of fitness regime.

SCULPT & STRENGTHEN BY MUSCLE GROUP

1. CORE [deep and surface abdominal walls, low back, hip flexors, hips]
Duration: 21 minutes.
Maximum Dosage: 3 times per week.
Contains Targeted Stretch? Yes, a brief one.

2. ARMS [shoulders down to wrists, upper back]
Duration: 15 minutes.
Maximum Dosage: 3 times per week.
Contains Targeted Stretch? Yes.

3. BACK [full back - gentle]
Duration: 17 minutes.
Maximum Dosage: 3 times per week.
Contains Targeted Stretch? Yes.

4. LEGS, BUTT & HIPS [waist down to toes, front, back and sides]
Duration: 29 minutes.
Maximum Dosage: Twice per week.
Contains Targeted Stretch? Yes.

TOTAL BODY WORKOUT

5. CARDIO & STRENGTH INTERVALS
Duration: 15 minutes [30 minutes if repeated twice for a challenge]
Maximum Dosage: 3 times per week.
Contains Targeted Stretch? No.

6. DANCE-BASED TOTAL BODY WORKOUT [great for non-dancers]
Duration: 25 minutes
Maximum Dosage: 4 times per week.
Contains Targeted Stretch? No.

7. TOTAL BODY WORKOUT with PLYOMETRICS
Duration: 20 minutes.
Maximum Dosage: Twice per week.
Contains Targeted Stretch? No.

8. TOTAL BODY STRETCH
Duration: 30 minutes.
Maximum Dosage: Daily, after warming up the body.

THERAPEUTIC BODY WORK

9. POSTURE RE-ALIGNMENT
Duration: 18 minutes.
Maximum Dosage: Daily, especially in the morning or mid-work day.
Contains Targeted Stretch? Yes.

10. STRETCH for SCIATICA & BACK PAIN [good for all Turning Point members]
Duration: 21 minutes.
Maximum Dosage: Daily, especially mid-day.

OUTDOOR FIT

2011-06-05T17:19:00.000-04:00

Make the Most of Your Fresh-Air Workouts

I live in a neighbourhood where walking, running, gardening and cycling are everyday activities throughout the spring and summer. It’s inspiring to see so many people of all ages out and about, getting their fitness on. And with a few of these tips, you can maximize the health benefits of your time outdoors!

1: NUTRITION

Ensure that you are properly hydrated before, during and after your time outdoors. Carry 1 litre of water with you, consuming some during your workout and the rest immediately afterward. Proper hydration has the double benefit of keeping your body fueled up for activity and minimizing hunger and the amount of food you’ll consume afterward.

Drink at least one full glass of warm-hot water upon waking. This will begin your hydration process for the day and lubricate your digestive system.

Small meals eaten about 1.5-2 hours before working out and consisting of a small amount of lean protein, fibrous vegetables and higher-glycemic carbohydrates (rice, pasta, bread, potato) will keep you properly energized for your walk, run or bike ride. Shakes or smoothies containing fruit, fibre and protein are a great substitute, as are meal-replacement bars containing both carb and protein components.

Drink another glass of water before setting out on your outdoor workout.

After your workout your metabolism is peaked, leading to the more efficient burning of calories consumed. Aim to eat a full meal within 1 hour after finishing your exercise. Do not skimp on the carbs or protein as your body needs both to refuel and build and repair/reduce soreness in the muscles.

2. 10-Minute WARM-UP

Starting off your outdoor workout without warming up first will decrease the muscle-development, cardiovascular and calorie-burning benefits of your workout, and can lead to injuries. It is important to get your core muscles firing and lubricate your joints as well before beginning more strenuous physical activity.

Here are some simple things to maximize your workout that you can do at home before you head outside.

Breathing: Stand with your feet hip width apart and lengthen your back. Inhale deeply, allowing your belly to expand, then exhale, gently pulling your belly-button in toward your spine. Repeat 10 times slowly to wake up the body and mind.

Stretch briefly and lightly before your walk, bike or run, which means holding the positions for no longer than about 20 seconds. Spend about 5-10 minutes warming up your:

- Quadriceps: perform the “stork” stretch, bending one leg backward and pulling the ankle in toward the buttocks, holding for 20 seconds on each side.

- Hip Flexors & Quads: perform gentle lunge stretches held for 20 seconds each.

- Hamstrings and Back: standing with feet hip-width apart, drop the head forward and very slowly roll all the way down, taking the head and hands as close to the floor as you can get. Relax the knees if you don’t have a lot of flexibility so that you don’t strain the back of your legs. Roll up slowly one vertebra at a time. Repeat three times.

- Arms, Back, Front and Calves: perform downward dog and upward dog for 20 seconds each. Repeat.

- Shoulders: standing, hold the arms out to the side and circle them 10 times forward slowly, then repeat circling backward, increasing the size of the circles with each repetition.

- Core Muscles: Perform at least 20 repetitions of the twist one-leg stretch (or cycle) exercise as slowly as possible. Engaging your core muscles in advance will give you postural support during your ride, walk or run. Maintaining proper posture during cardio activities helps minimize injuries due to repetitive strain and misalignment of the joints during impact.

3. 15-Minute COOL-DOWN

As soon as you return indoors from your walk, run, bike or gardening session, take about 15 minutes to reduce the tightness your workout has created and gently increase your flexibility.

- Quadriceps: Repeat the “stork” stretch, bending one leg backward and pulling the ankle in toward the buttocks, holding for 60-90 seconds each side. If you have a med-high level of flexibility, lunge and add a quad stretch to it by lowering the back knee and pulling the back leg in toward the buttocks (left). Try to hold this very deep quad stretch for 30 seconds at least. Another option is “bow pose” (right) for 30-60 seconds.

- Hamstrings and Back: Perform either the standing or seated forward bend, with feet hip width apart, bringing the head toward the toes, for 90 seconds each.

- Arms, Back, Front & Calves: Perform downward dog again, this time bending one knee and pushing the other heel more deeply into the floor in order to stretch the lower leg. Repeat on the other side. Then perform upward dog again.

- Glutes, Piriformis and other Deep Rotators: Hold the “reclined pigeon” for 60 seconds on each side.

- Fully relax for 1-3 minutes before preparing to eat.

There are many other warm-up and cool-down exercises you can perform. Above I have simply listed some suggestions to get you on your way. Please stretch at your level.

If you are working out mid-day and have to return to an office building with no place for floor-work, simply perform the standing stretches only in an unobtrusive place.

Enjoy the great outdoors!

GETTING REAL

2011-06-04T23:48:00.000-04:00

Timea Wharton: Photo by Tony Yiu

Authenticity, Happiness & Your Health: We have been hearing more about the “authentic self” in motivational and self-help circles recently. For some, the concept is too esoteric, difficult to grasp and apply to everyday living. But for me, the concept can be boiled down to a few simple principles.

The concept of living a life of authenticity involves examining whether or not your:

A: professional goals are based on the desires of your parents or societal norms, instead of on where both your strongest passions and skill-sets reside.

B: social activities are maintained out of a desire to fit in with a group that is deemed “superior” or “cool”, out of a feeling of obligation to someone else, or with a constant effort to be in the “right” place at the “right” time, instead of out of a focus on doing the social activities you enjoy most with the people who contribute most to your happiness and wellbeing.

C: health goals were formed based on what your peers are involved in or what the current trends are, instead of what your body needs.

A. PROFESSIONAL
If your definition of success in life is based mainly on how much you have, how “good” your job is in the eyes of others, and the appearance of your partner, you will spend the majority of your energy in pursuit of things that have nothing to do with your authentic self. And in the end, they may or may not please others anyway, who are just focusing on their own lives and who will love you regardless of your achievements.

If this is the case, you may find yourself in a never-ending pursuit, always needing more, without realizing that perhaps some of the things you are striving for have nothing to do with what you really want in your heart. Life becomes so much more effortful than need be if you search for fulfillment in the wrong places.

It takes much introspection to determine whether or not you are truly following your own path. However, if you are on your authentic path, you can find deep happiness in the smallest things, and you need less in order to feel satisfied. The smallest task at a job you love, done well, brings fulfilment, and compliments from others, while nice to receive, have diminished importance to your feeling of success.

Let’s face it, bills need to be paid and children need to be fed. However, if your life does not include regular practice of your favourite past-time or true passion even outside of work, genuine happiness will be difficult to attain. That “always striving for more” will come from a hole in your spirit that has been left by not spending any time on your true passion or favourite hobby. Even if you can’t pursue your passion as a job, you can include it as a regular part of your life, whether or not you have children.

If you have reached adulthood and have not yet found a favourite past-time, I am suggesting that you have to look deeper within. And this may change over time as well. Meditation, trying a class once a week, and meeting new people will open your spirit. Even if the class is not in something you find a passion for, you will meet others, try new tasks and have more clues leading you to what you are really need in order to feel fulfilled.

B. SOCIAL
There comes a time in every adult’s life when we no longer possess enough energy or time to waste on attending events that we don’t want to and hanging out with people who make us unhappy. That time is now.

Of course, there will always be large family / friend events that we must attend, even though we may find them tiresome for various reasons. But I am referring to smaller, more frequent events that we know will zap our strength or cause us discord.

There is no need to start conflicts in order to remove disruptive people from our lives. We simply need to start diminishing the time spent with “frenemies” who compete with us instead of support us, with people who betray our confidence, and on activities or events that we are attending only to make sure we are seen in the right place at the right time.

This one is quite easy. List what you like to do most and with whom you like to do it most. If you focus your social energy on those things and with those favourite people, you will be much happier and less emotionally exhausted. You no longer need to please others or do things that you don’t enjoy in order to “fit in”, wasting what little social time you have for yourself.

C. HEALTH
If you are following your authentic path professionally and socially (which may change over time), you will be more fulfilled and happy. But the most important factor - that which provides the greatest amount of energy for you to pursue your goals and sustain your relationships - is maintaining your health.

Nutrition is the key factor for positive moods, brain power, and looks. The latest health craze may not be for you. What works for us as individuals is based on genetics, ethnic background and many other factors. Pay attention to the obvious signs: bloating after meals, skin irritations, hair and nail issues, and irritability are all signs of nutritional problems. Just because a food isn’t labelled “junk food” or is all the rage in health circles doesn’t mean it’s good for you as an individual.

If you aren’t comfortable doing it on your own, consult a nutritionist or naturopath for guidance in setting up an individualized diet plan. Not only will you have more energy for the pursuit of all that you desire, but you will look and feel your best and not experience guilt for the few moments when you “cheat” on your diet.

Fitness is also an essential element for a happy mood and high energy level, and this needs to be suited to the individual for the greatest chance of success. Fitness can include family walks and group stretching, your favourite sport, or a formalized training system. There is a type of workout for everyone, regardless of background.

For example, there are thousands of former gymnasts, professional dancers, and medal-winning athletes who have found a new fitness regime they enjoy and stick to, even after retiring from their sport. The excuse that a type of fitness is too easy for your or too boring because you’ve practiced one of the above is, well, just that, an excuse.

Put simply: if you haven’t put your full energy into something, you can’t say that it’s too easy for you. You may need to keep searching for a new fitness activity that engages your mind and spirit, or you may need to examine your level of commitment to things in general on a deeper level. I can’t tell you how many times I’ve heard, “this was too easy for me” from people who didn’t even complete the exercises properly, even with correction, or improve over time.

If you find that many fitness programs become too boring or easy for you after a few months, then you need to look within to discover the reasons why. Finding the root of that is up to the individual. If the top athletes in the world can find fitness programs that are not too easy for them and that engage their spirits after retirement, so can you.

GETTING REAL
Remember: No amount of money, make-up, expensive trinkets or revealing clothing is as sexy as a healthy person who is comfortable in their own skin, following their own path, and wearing an authentic smile on their face which radiates deep happiness!

Confidence comes from doing your own thing in all areas of your life…

SETTING UP A HEALTH PLAN

2010-12-05T22:15:00.000-05:00

Leading into 2011, many of us will be setting up a new life plan, including elements of our health. When setting up your health plan, it’s important to take a comprehensive overview of your life and include each relevant area.

For my health plan, I started with the “forest” – identifying the main areas outside of work that I believe most impact my health, and then I worked downward to identify the individual “trees” – the detailed tasks that I will consistently work on to better my health.

There are six key elements to my health plan, which may help you in setting up your own. Work is not included in mine because depending on our individual life circumstances [family obligations, dealing with debt, etc.], our choice of at what time and how often we work is not something over which we can exert much control.

1. Nutrition: what, when and how much I eat

2. Fitness: strength, cardio and flexibility conditioning

3. Sleep: consistent, uninterrupted 6-8 hours every night

4. Relaxation: quiet time ALONE to meditate, read or participate in a stress-free hobby

5. Social: taking time to connect with others, enjoy art and entertainment, etc.

6. Maintenance: health care practitioner visits and check-ups, daily hygiene, etc.

If you need assistance when setting up your health plan, these six categories are a good place to start. List them each on a separate page so that there is enough space under each for three columns and several line items:

a) The Past: what is your adult history of activity in each of the six categories

b) Present: what you are currently doing in each category

c) Your Goal: what you are aiming to achieve in each category.

Include not only what you have done/are doing/wish to do, but also the timing and frequency of each action.

It is important to be yourself, fully, when setting up your health plan. This means answering each question honestly, and not simply stating what you’ve heard is the “best” thing to do. For example, if you are a spontaneous person, take that into consideration: meal, fitness and sleep plans are helpful, but you can operate on a more free-flow basis for the other categories.

In addition, this plan should be all about you. Your health is yours and yours alone, regardless of spouse, children, family and friends. Your needs are different from theirs. Yes, some of your scheduling will have to go around your household members’ schedules, but there are always elements of our health which we can regulate more than we presently do, especially what, when and how much we eat.

Once you have identified your past, present and future goals in each area, you can begin. One step at a time.

Good luck!

FUNDAMENTAL EXERCISE for Dance Enthusiasts

2010-11-21T21:34:00.000-05:00

By Timea Wharton, Owner, Turning Point Fitness: www.turningpointfitness.ca

Timea Wharton: Photo by Tony Yiu

Ballet, hip hop, tap, salsa, ballroom, jazz… Thousands of Canadian adults participate in dance as an extracurricular activity. For some, dance is an enjoyable hobby - a diversion that provides them with an opportunity to release tension and meet new people. For others, it’s an indispensable pursuit, a creative channel that allows them to free their spirits. Whether your goal is to enjoy a fun social activity or engage in a major creative outlet, there are exercise programs that can help improve your overall dance skills.

Exercising at least three times per week is essential to your health. If you already work out in addition to your dancing, a few changes to your current exercise program can make all the difference to your performance on the dance floor. No matter what form of dance you are engaged in, the following tips, when practiced on a consistent basis, can greatly improve your dancing.

I provide general examples of helpful exercises because the effectiveness of any specific exercise will depend on your individual fitness background and current program. For more specific exercises or dance and fitness locations in the Toronto area where you can find high-quality classes, please email me at info@timeawharton.com .

1. CREATE A STRONG FRAME [POSTURE]: Include posture-improving exercises in each workout, or even as a warm-up to your dancing. Without a strong frame in which the skeleton is properly aligned, your ability to learn and execute more advanced movements will be limited. In every form of dance, a strong frame is the base from which the correct movement of your limbs will flow. Posture- and alignment-improving exercises strengthen the core [abdominals, lower back, upper glutes and hip flexors], and the muscles running all the way up the spine.

A selection of exercises that quickly improve your core strength and postural alignment includes:

- Any Pilates mat-work exercises

- Basic ballet barre work

- Horton & Graham modern dance techniques.

2. CREATE LENGTH: Ensure that your exercise routine includes movements that lengthen the muscles, as opposed to making them tighter and bulkier. This will enhance the look of your dancing, your mobility and grace, and the fluidity of your movements. Using your own body weight (instead of weights) is the best way to avoid adding excess bulk and tightness. A selection of exercises that improve the length of your muscles includes:

- Martial arts, ballet, jazz or modern dance leg extensions and kicks (performed slow and fast)

- Standing Yogasanas (yoga poses), and all elements of the basic Sun Salutation

- Pilates mat-work exercises, particularly those that involve extending the arms and legs away from the body with control.

3. CREATE BALANCE: Add exercises that challenge your ability to balance. With a facility to balance in any position, executing more advanced dance movements becomes a cinch. Most dancers know that the more advance levels of Western technical dance (ballet, modern and the like) require an extremely high amount of balance; however, it is also true that with better balance, your ability to perform salsa, ballroom and hip hop dance forms will improve significantly. Executing higher-level partner work, turns, lifts, dips and tricks requires strong balance.

A selection of exercises that improve balance includes:

- All standing Yogasanas (yoga poses)

- Martial arts training

- Ballet and modern dance centre exercises.

4. CREATE MOBILITY: Include warm-up stretching at the beginning and deep stretching at the end of every workout. Warm-up stretches should only be held for about 15 seconds each to get the body ready for your dancing or work out. Deep stretching includes holding each position for approximately 90 seconds in order to release the tension built up during the workout (from repeated muscle contractions), and to increase your over-all flexibility on a long-term basis. Deep stretching should only be performed at the end of your exercise session or as a workout on its own because exercise requires your muscles to contract and release repeatedly and your joints to support you and maintain alignment. Deep stretching loosens the muscles and joints, and doing so right before a workout can increase your chances of injury.

---------------------------

While it may seem like a daunting amount of work, by simply performing two exercises from each element above a few times per week, your dancing can improve. That should only add about 15 minutes to what you already do. For faster and more effective results, add more elements more frequently.

Both repetition and challenging the body regularly are crucial

to improving your dance skills.

Above, I provide general examples of helpful exercises because the effectiveness of any specific exercise will depend on your individual fitness background and current program. For more specific exercises or dance and fitness locations in the Toronto area where you can find high-quality classes, please email me at info@timeawharton.com .

ABOUT CORE STRENGTH...

2009-05-01T20:05:00.000-04:00

Turning Point Fitness: Raised Plank

Today we hear so much about the importance of core strength, but what are the real benefits?

First, let’s go over what the core is: all of the layers of abdominal muscles, the lower back, hip flexors, side of the hips, and upper glutes comprise the core – an intricate system of muscles, ligaments, tendons and nerves surrounded by fascia that is central to our ability to move successfully. The core supports our posture, joint alignment, and ability to walk, run, jump, dance and play sports effectively. When the core network is out of balance in any way, our posture suffers, our range of motion is hindered, our athletic performance decreases, and we are often in pain.

Common core problem issues include:

- lack of strength in the abdominals so that the back and hips are over-worked, causing excess tightness and pain.

- an imbalance in strength of the front-to-back body plane, such as very strong abdominals but weaker back and gluteal muscles, causing postural problems and back pain.

- an imbalance in strength of the right-to-left body plane, such as over-using the right side of the body to perform strength movements, causing the left side to be weaker yet more flexible. This pulls the pelvis out of alignment causing hip and back pain.

- an imbalance in strength of the upper-to-lower body plane, including having a strong but tight upper body due to weight lifting and a weaker lower-body due to lack of attention to the glutes and legs.

These imbalances can lead to sciatica, chronic back pain, and tightness that impedes range of motion and athleticism.

It is because the core network is multifaceted that simply doing crunches does not give you proper “core strength.” This is also why it is essential to ensure that your core strengthening routine is meeting your needs, including exercises that work all of the layers of abdominal muscles, the lower back, hip flexors, side of the hips, and upper glutes. Pilates-style exercises are very effective for strengthening the full core. They mobilize all of the core areas with challenging movements that utilize multiple muscle groups at once.

Everyone has different goals, so you do not need to be at the top of an advanced Pilates class to have enough core strength for your health. Maintaining balance is the key. Also keep in mind that if you do suffer from back or hip pain and injury, a system of both strengthening and stretching will help you rebuild your body toward health. I recommend consulting a professional therapist if you have pain, and adding Pilates and yoga classes to your health and fitness regimen.

Not only useful for sculpting a great looking body, core strength exercises are essential to your health and athletic performance.

THE BENEFITS OF DANCE WORKOUTS

2009-03-26T16:09:00.000-04:00

THE DANCER’S “HIGH”

Timea Wharton: Photo by Tony Yiu

There are many classes that qualify as cardio dance classes, and all have multiple benefits to your overall health and vitality. By combining aerobic and mobility exercises with the anaerobic and sculpting benefits of strength workouts, dance cardio is often like two or three workouts in one. When you add the fact that it is normally done with popular music that is fun and uplifting you can see why this type of exercise is so popular.

There are so many ways to move: from salsa to hip hop, jazz to ballroom, you can incorporate any of these styles into a cardio dance program and make it a fun, unique and successful workout that not only sculpts your body but helps to burn calories and fat as well. In a challenging dance cardio class, you can maintain optimal cardiovascular function and improve your metabolism by performing cardio intervals, while also strengthening and mobilizing almost every muscle in your body at once.

The Turning Point Fitness method of creating ballet, modern/contemporary and jazz technique cardio workouts also gives you the benefit of learning technique that lengthens the muscles and improves posture, alignment and balance. In addition, our classes combine the aerobic and anaerobic benefits of non-stop dancing with total-body strength and flexibility training (dance, Pilates and yoga exercises). We even add in greater strength training and fat-burning movements by occasionally using light weights and other equipment.

Altering your intervals (varying the length and order of different speed and impact segments), in addition to changing the load you carry while doing cardio (weights or props) is a great way to keep your cardio endurance and fat-burning capabilities from reaching a plateau too soon. For example, we may warm up with a low impact dance sequence at medium speed for a few minutes, then switch to a high impact and intensity sequence for 90 seconds, and keep alternating and changing the segments over the course of each class. And because there are so many dance steps to choose from, dance cardio workouts can provide consistent variation of speed, impact and strength intervals. As long as you don’t keep repeating the same steps in the same order and in the same amounts over the long-term, you have less risk of reaching a plateau in your training.

Due to the fact that you are often dancing to fun music and maximizing mental focus by concentrating on how you move every part of your body, participants often don’t realize just how much work they’ve done over the course of the class. You can regularly push yourself further because you are enjoying yourself and are not focused on fatigue or the ‘burn.’ An additional positive element of the group dance setting is that of motivation; the group energy in the room and the consequences of slowing down (like crashing into your neighbour!) keep you moving despite coming into the class with low energy or a bad mood. For fun and fitness combined you will be hard-pressed to find anything better in a group workout format.

If you feel that you are too uncoordinated or lack the grace to dance, try out a class that is designed for non-dancers. Just because you don’t conquer the steps immediately, doesn’t mean you never will. If you keep coming back to your dance cardio class, the time will come when everything falls into place and you feel like you're lighter than air when you move. Enjoy it - that feeling of exhilaration, of expressing yourself through motion, of freeing your body beyond shyness and negative self-esteem, of improving in a way you never thought you could, of conquering a challenging technical manoeuvre, of becoming more graceful, coordinated and mobile – this is the dancer's high, and there's nothing quite like it.

EIGHT COMMON WORKOUT PLAN MISTAKES

2009-03-03T11:21:00.000-05:00

By Timea Wharton
http://www.turningpointfitness.ca/

1. Not drinking enough water throughout the day to be well hydrated before, during and after your workout. Carry a stainless steel water bottle and sip water throughout the day. This has the added benefit of decreasing feelings of hunger, which are sometimes related to hydration problems. It’s best to consume the water regularly throughout the day as opposed to gulping large amounts down when you feel thirsty. If you are feeling thirst, you are already at a low level of hydration, and gulping water quickly can lead to cramping.

2. Not eating well or enough before, during and after workouts. Eat three small, balanced, low-fat meals and two snacks each day to ensure that you consume nutrients every few hours, maximize your metabolic rate and stay energized.

Snacks can include a source of lean protein (beans, nuts, chicken breast, fish, etc.) and a low-glycemic fibre-rich carbohydrate (like many vegetables and legumes and some fruits.) By including these elements in each snack, you minimize the amount of 'counting' of nutritional elements you have to do because you're always eating balanced snacks. Protein slows digestion, so you can spread the benefits of your snack over a longer time frame. Whole grains and high fibre foods are also valuable for slowing digestion and minimizing hunger. Great snacks that can be eaten at your desk or on the road are small portions of: bean salad, chicken and vegetable soup, tuna or chicken with garden salad, trail mixes with nuts and dried fruit, yoghurt cups with nuts and fruit mixed in, and natural bars or shakes containing protein and carbohydrate. Good snacking just takes pre-planning and shopping for enough snack elements each week.

All meals should be complete, containing a medium to high amount of lean protein (beans, chicken breast, fish, etc.), a medium to high amount of low glycemic carbohydrates (vegetables and some legumes), and a small amount of higher-glycemic carbohydrate (pasta, bread, potatoes, rice, etc.) to replenish your body and repair muscles. Again, whole grains and high fibre foods offer important health benefits, so including them in your meals each day is essential. Eat a full meal within an hour after your workout while your metabolism is peaked to maximize caloric burning and synthesis of nutrients.

A registered dietician can help you create a personalized meal and snack program, including the most beneficial amounts of vitamins, minerals, omega 3 and 6, fibre, protein, and other nutritional elements for you.

3. Not wearing proper clothing. Wearing proper foot-wear and breathable, well-fitting clothes are important to maximize your workouts and decrease chances of injury. Good old-fashioned natural fabrics like cotton and updated wool blends are very breathable. Any clothing that needs to be adjusted while you work out is not suitable. Stopping to adjust pants that are too long or too loose around the waist, or tops that are too short for your modesty level take your mind off of your workout, can cause you to trip, and can add self-consciousness into the mix. There are several affordable options for well-fitting, breathable clothing. It’s more than worth it to invest in two pairs of pants, four tops, and one pair of activity-appropriate shoes that fit you well and breathe while you exercise.

4. Following trends instead of what you know about yourself. Choose workouts that you like, that do not take too long, and that are close to your home or workplace so that you will maintain your program. What is the most popular is not necessarily what will be best for you. First figure out your fitness goals. Then research options in the area of your home or work. Ask about free trials or new client offers to try the program first. That way, you’ll set up a personalized, manageable routine that works over the long-term. It often helps to ask a professional for help designing the right amount of strength, cardio and flexibility training for your needs.

5. Being unwilling to embark on your own personal journey. Starting a new program or going to a new fitness class with a friend for support can be a good idea. However, only being willing to exercise with a friend is not conducive to a setting up a solid personal workout program over the long-term. This is especially true of exercise classes. For two adults to find a fitness class which they both like and which is convenient for them to attend multiple times per week can be impossible. Bring a friend the first time if you need the moral support, but keep in mind that searching for classes that meet both people's health needs and both of your desires and both of your schedules can lead you on an unsatisfying journey toward inconsistent workouts.

Making weekly workout dates with your family, partner or friend is a great idea. But for your full exercise program (at least three times per week), focus on your personal health needs. Everyone has different areas of weakness, tightness, and injury to work on individually, and the healthiest workouts focus on ameliorating those. Make your regular workout a time all your own - just for you. If you do take fitness classes, you'll also have a better chance of making new friends that way.

6. Using life changes as excuses to fall off of your workout program for more than two weeks. If you get busier at work or with social engagements or with personal problems, adjust the times that you work out or the type of workouts you do for the time being. Wake-up a little earlier to exercise, jog or walk briskly and stretch at lunch, push yourself to work out after work even if you’ve stayed late. This will keep your energy up and your stress level down.

7. Putting too much faith in various ‘expert’ sources. Most fitness studies have not “studied” everything, even when they claim to be giving you complete information. This is especially true of the cardiovascular and anaerobic benefits of more intensive dance training and the extensive benefits of yogic breathing, stretch and relaxation, which are often not included in these studies.

Old-fashioned thinking still reigns in some gyms – that running and weight lifting are the only roads to fitness. On the other hand, some trainers are adding in dance and yogic exercises more and more each day as they hear about good “new” exercises second-hand. However, do you want a non-expert teaching you those exercises?

Don’t be afraid to ask what your trainer’s background is, and don’t just take fitness articles and studies telling you about the “best” exercise programs at face value. What is "best" will be different on an individual basis, so the article's choices (often based on incomplete studies, advertising dollars or nepotism) may not be "best" for you. This is your body. Use the same judgement you would when you are making a very expensive purchase; do your research, shop around, ask questions, and do what feels right for you.

8. Not asking questions. Your instructor or the trainers at the gym should be fountains of information. A good trainer never minds helping, but you must take the step to ask questions if you need further information. If you have a question about a specific exercise – the sequencing, modifications, what muscles to focus on or feel, etc., ask during the session so that you perform to the best of your ability and so that others can benefit. If you are taking a group class and have a more personal question about recurring pain, a chronic injury or other issues, make time before or after your session to talk to your fitness expert. In this way, you maximize the benefits of your workout and minimize chances of injury. We are here to help!

Timea’s TOP 10 HEALTH TIPS…

2009-03-01T18:07:00.000-05:00

Turning Point's general health tips help to:

- keep your energy and mental focus up
- prevent dehydration
- minimize hunger
- maximize metabolism function
- improve mental and physical performance.

Most of all, they help you maintain a positive mindset and approach to all that you do.

1. Drink water all day long.

2. Eat 3 meals and two snacks per day (consume something every few hours), with a protein source as a part of each snack and meal.

3. Don’t cut anything from your diet that you like, just keep everything in moderation (except veggies, have as many of those as possible!)

4. Be physically active 3-5 times per week for 45 minutes to an hour each time no matter what is going on in your life. This should include at least 15 minutes of deep stretching after your cardio and/or strength training.

5. Have an activity in your life that is just your own: do what you love in your recreation time, even if your friends or loved ones are doing something else.

6. Get over it.

7. If your favourite physical activity causes you pain or injury, it’s time for a change for the sake of your physical, mental and emotional health (we are never at our best in any way when in pain). This might mean significantly decreasing the amount you participate in that activity, and/or fitting in yoga or other activities that help create balance.

8. Relaxation is not a waste of time; it’s often the best use of time.

9. Stop repeating destructive patterns. Ask yourself why you keep repeating them, and I’m sure you won’t come up with an answer good enough to make you continue in the same way.

10. Give your best to the present moment. Our ego is involved if we are living in the past or obsessing about the future (which is most often based on a desire for things we don’t have at this moment – achievements, possessions, relationships.) Yet because we often don’t maximize the present moment, we waste the opportunities we are given now, so our chances of reaching those desires for the future are diminished anyway. Be present and give your all to this moment regardless of what has happened in the past or what you want for the future. You’ll be surprised at the benefits, especially when it comes to reaching your goals!

GETTING YOUR MIND INTO PHYSICAL ACTIVITY

2009-03-01T17:02:00.000-05:00

Turning Point Fitness: Active Flow

Four Powerful Principles for Staying Motivated and Physically Fit
By Timea Wharton

http://www.turningpointfitness.ca/

One of the greatest challenges to getting and staying fit is that of motivation. You may love a certain type of physical activity, but to do it enough times per week so that it makes a positive impact on your body, mind, and spirit, and to keep it going over the long-term is the highest hurdle for most of us to clear.

Through my years of physical training, performing, and instructing experience, I have found that among those who stay motivated, there are common psychological themes which I have categorized into my "Power Four" principles for staying motivated and fit.

Really Resolve

It is most important to make the decision: to make a true resolution to commit to a health and fitness program over the long-term. Not because it's January or bathing suit season (ahem!), but because you really need and want it. For most people, this comes on a day, out of the blue, when they've had enough of health and energy fluctuations and sagging confidence. Something triggers them to say, "I've had enough, and I need to get and stay in shape!"

Without a real resolution to do it, there will be no substantive effort to make a lasting improvement to your health. To promise yourself that you will "try" is simply not enough to stimulate authentic change. A real resolution is a hard decision to do it, no matter what time of year, and no matter what else is going on in your life. Staying fit is about creating a healthy lifestyle, and no major life change has ever been made without seizing a defining moment and making a new commitment. It's a resolution to improve your life, plain and simple.

Exclude Excuses

Those who are successful with maintaining a healthy workout program don't make untrue excuses when they miss workouts. They know that there is always time for fitness during any week and that exercising gives you more energy to deal with a hectic schedule. Sometimes we all need to cut back on exercise for periods due to illness, extra work hours or family issues. But don't make excuses that simply aren’t true. Let's be real! Unless you are ill, has there ever really been a week in your life in which you couldn’t do any type of physical activity for 45 minutes?

Basically, you will never change something that you won't even admit to. To make "impossibility" excuses is damaging to the continuity of your physical health program because they will get used more and more frequently. However, if you never make excuses and are honest about why you are not working out at a specific time, you can more easily change that behaviour in the future. But why would you even try to work out when life gets more stressful if you have convinced yourself that it is "impossible" to do?

Relish Realism

Be realistic about your body, life, commitment, and motivational limitations, and set up an activity program that is right for you. Limitations can be challenged and overcome, but only by taking a healthy, step-by-step, personalized, realistic approach.

If you are starting from zero, it works best to set your starting goal at exercising twice per week for 2 to 3 months. If you can complete this starter program, then you are perfectly capable (and your body will be ready) to move to the minimum recommendation of exercising three times per week, and so on. But you don’t have to jump out of the gate at full speed! If you do, you increase your chances of quitting because your body, mind and spirit were not properly prepared to meet a new challenge.

You should also be realistic about the type of workout you are doing. Skip the fads and always choose what you like to do. Just because military-style programs promising to whip your "booty" into gear are all the rage, it doesn't mean you have to enlist!

Whether you are walking briskly, swimming, running, taking a fitness class, or playing a sport, an adult can realistically—and indefinitely—maintain 45 minutes to one hour of physical activity 3 to 5 times per week. This way, you will develop a lifelong fitness program that you actually won’t mind sticking to.

Substitute Suitably

This last element of mental motivation is often overlooked. Basically, the principle is as follows: when you have engagements or stressors that interfere with your workout routine, substitute more accessible forms of exercise until you can get back on schedule.

If you are travelling or become extra busy at work or with family and friends, you can still be active for that brief period by making suitable substitutions. Walk to the store, leave the car in the driveway, go skating with the family, meet your friends at dance class and then go out for your dinner together, and so on.

Everyone needs total relaxation from time to time. But in order to stay motivated through higher social periods or when your schedule changes and you are stressed, only count other types of physical activity as substitutes for your workouts. This will help you stay motivated, fit and on track. Plus, when you get back to your normal routine, your body will not have a difficult adjustment to make.

Stick with these Power Four mind exercises, and your body, mind, and spirit will thank you!

About the Author: Timea Wharton, BFA, MBA, is a former professional contemporary dancer and business consultant. She opened Turning Point Fitness in 2005, a unique, Toronto-based fitness studio dedicated to providing convenient and affordable fitness classes featuring Pilates, dance and yoga fusion. For more information, visit http://www.turningpointfitness.ca/.

ABOUT Turning Point Fitness: Pilates / Dance / Yoga Fusion

2009-02-04T08:44:00.001-05:00

Turning Point Fitness is a distinctive studio offering fitness classes that are based on a unique blend of universal fitness principles with Pilates, Dance and Yoga. By incorporating general fitness practices into our classes, the mission of the studio is to provide balanced, challenging, total body fitness, developing ourselves from the core outward.
Our system includes:

Intensive core and full-body strength conditioning (Pilates and general fitness based)
Dance technique cardio training (Ballet, modern and jazz based)
Balanced flexibility conditioning (Yoga based)

For those who prefer professionally instructed classes in a small group atmosphere, Turning Point offers memberships for UNLIMITED classes. This makes getting in fantastic shape by attending strength, cardio and flexibility conditioning classes multiple times per week affordable and convenient.

CLASS DESCRIPTIONS

Stretch & Strength Series: Pilates / Yoga fusion *combined with multiple strength training techniques.

This mat work class will strengthen your entire body from its core, and improve your posture, alignment, flexibility and energy flow. An intensive strength and muscular endurance workout for the core (abs, lower back, hips and upper glutes), the arms, upper back & thighs at any strength level, and a gentle way to increase your flexibility. Our classes work all planes of the body in coordination and balance (upper/lower, right/left, front/back, etc.) All classes provide modified exercises to suit any level and accommodate minor injuries.

*Sculpt version: Resistance added through use of weighted ball + light wrist & ankle weights for greater fat burning and strength development.

Dance Fit Series: Pilates / Dance / Yoga fusion
*A Turning Point Exclusive!

Dance training using the Turning Point method includes interval cardiovascular conditioning, plyometric exercises for strength and power, movement from your centre for deep core training, and mobility exercises working across all planes of the body simultaneously.

Increase your cardiovascular & muscular endurance; build power, strength and dynamic flexibility. Have a great time refining your dance technique basics, reducing body fat, sculpting long, lean muscles, and improving your balance & coordination in our physically challenging classes.

Unlike aerobics, our Dance Fit classes teach true dance technique with simplified sequences; therefore, you improve your dance skills while burning fat, building proper posture and alignment, and developing strength & cardiovascular endurance.

Dance Fit Level I (Any Level Dance Experience): 15 minutes Pilates, Ballet & Modern strength exercises + 30 minutes Jazz technique cardio + 15-minute Yoga cool down. **Extended** version includes active flow components.

Dance Fit Level II (Previous Ballet or Modern Training & Intermediate+ Strength Level): 30 minutes intermediate Ballet, Modern & Pilates technique + 30 minutes contemporary dance cardio + 15-minute Yoga cool down.

Dance Fit Intensified (Intermediate+ Strength & Endurance Level): 45 minutes Pilates, Ballet & Modern strength exercises + 45 minutes Jazz technique cardio + 30 minutes deep stretch.

Dance Fit I Sculpt (Any Level Dance Experience): Similar to Dance Fit Level I with light wrist & ankle weights (optional) for greater fat burning and strength development.

Active Flow Strength Training™

*A Turning Point Exclusive!

A unique combination of Pilates, Dance & Yoga strength exercises sewn into a 45-minute continuous sequence. Developed by Timea Wharton, this class provides a total body strength, mobility & muscular endurance workout. Also greatly improves balance, alignment & posture. A fantastic workout for the back, shoulders and legs.

Deep Stretch

Reduce the effects of stress on your body and mind. Stretch the large superficial and deep muscles of your entire body, working at your own level. Allow yourself to become immersed in the sensation of tension release.

CONTACT

Turning Point Fitness

*We are currently on hiatus, but will return to offering classes soon!*

info@turningpointfitness.ca

http://www.turningpointfitness.ca/