NutraChamps Blog

Category: Fitness

Deep Dive: Magnesium
The 4th most abundant mineral in our body, Magnesium plays a huuuge role in our metabolic reactions.

It’s essential for our health, as it aids in energy production, blood pressure regulation, nerve signal transmission, and muscle contraction.

I wrote a blog a while back about Magnesium deficiency. It detailed how common this deficiency is and how often it goes unnoticed. I also went over some signs and symptoms so that you can hopefully catch them a little sooner.

Today, we’ll briefly go over many types of Magnesium, how it works in your body, who might need to supplement, when to take it, and when to avoid it.

Read on if you want to learn more!

What is it?

Magnesium is a mineral naturally found in our body, but that can also be found in our food as an additive, as a dietary supplement, and is present in some medicines, such as antacids or laxatives.

It helps to regulate biochemical reactions in the body, such as protein synthesis, muscle and nerve function, blood gucose control, and blood pressure regulation!

It’s a great, easy-to-take, everyday supplement, yet about 75% of Americans are not currently meeting their recommended intake!

Let’s dig a little deeper and find out why that is!

How does it work?

There are several types of Magnesium, so this isn’t a one-size-fits-all product.

You’ll want to do your research before you throw money at a product, but in the end, any type should be okay. You may simply notice one is gentler on the stomach, while others are a little bit harsher.

I won’t be able to go over all the types of Magnesium in this blog, but I’ll certainly take you through the most popular options.
- Magnesium Citrate: Magnesium + citric acid (found naturally in citrus fruits). One of the most common magnesium formulations because of its bioavailability. Helps replenish low magnesium levels, has a laxative effect, and helps to calm depression and anxiety.
- Magnesium Oxide: Magnesium + Oxygen. White and powdery, so usually sold in powder or capsule form. Helps in the short term with constipation, indigestion, and heartburn, although fairly hard to absorb for the digestive tract. Some also use this to prevent migraines.
- Magnesium Chloride: Great for treating low magnesium levels, heartburn, and constipation. Often in tablet form, but can also be found in lotions as well. This is a good option for those wanting to soothe and relax sore muscles.
- Magnesium Malate: Naturally occurring in wine and fruit, this one usually has a sour taste and is added to food to enhance flavor or add acidity. Malate is very well absorbed in your digestive tract, so it’s a great option for replenishing magnesium levels. Often recommended to those with fibromyalgia or chronic fatigue syndrome.
- Magnesium Lactate: Magnesium + lactic acid (produced by your muscles and blood cells). Easily absorbed and gentler on your digestive system than other types, making it great for those who need large doses. Often used for stress and anxiety.
- Magnesium Glycinate: Elemental megnesium + amino acid Glycine. Naturally occurring in foods like fish, meat, dairy, and legumes. Glycine is often used to improve sleep and reduce inflammation. This easily absorbable amino acid has calming properties and may help to reduce anxiety, depression, stress, and insomnia!
Other forms include Magnesium orotate, Magnesium sulfate, Magnesium L-threonate, Magnesium taurate, and more.

My favorite form of supplementation is a nice warm bath at night with Epsom salts! Epsom salts are a form of Magnesium Sulfate, which is a bit tougher to ingest. It’s great for relieving stress, anxiety, and depression, and helps relax muscles and relieve pain in the shoulders, neck, and back.

Simply add 2 cups of Epsom salt when running a bath in a standard size bathtub. The salt will quickly dissolve if put under running water. Then you can soak in the water for 15-20 minutes.

Research is constantly coming out with more information on how effective Magnesium supplements really are, but this can vary from person to person. Always consult a medical professional before purchasing or consuming a Magnesium supplement to make sure it’s right for you!

Who would benefit from Magnesium?

Most people could benefit from taking supplemental Magnesium.

This is not a gimmick to get you to buy a certain product. The quality of our food is subpar nowadays, and we all need a little boost from supplements to ensure we are able to absorb all the nutrients we require to function to the best of our ability.

Take a look at my list in this blog if you want to learn more about magnesium deficency, and therefore, why you may need to supplement with Magnesium.

Remember to always consult a doctor or medical professional when it comes to dosing this supplement. Some may need more than others, but you’ll never know until you figure out what your body is missing via a Naturopathic doctor or Dietician. They will make sure you receive the correct testing to ensure you’re taking all the right vitamins and supplements.

How to incorporate it into your life?

So now that we know what types there are out there, you might have a better idea of what you may be lacking or could use more of.

Adults need about 400 mg of Magnesium a day, but this does not need to come from only supplements. In fact, you’ll find a lot of magnesium in your everyday foods.

My favorite source of Magnesium comes from natural foods!

Here is a list of foods that are high in magnesium that could help boost your levels:
- Green leafy vegetables (e.g. spinach and kale)
- Vegetables (peas, broccoli, cabbage, green beans, artichokes, asparagus, brussels sprouts)
- Fruit (figs, avocado, banana and raspberries)
- Nuts and seeds
- Legumes (like black beans, kidney beans, or even baked beans)
- Seafood (salmon, mackerel, tuna)
- Whole grains (brown rice and oats)
- Raw cacao
- Dark Chocolate
- Tofu
I’ve recently started using the NutraChamps Magnesium, which is enhanced with Zinc and Vitamin D3. All three are essential for hundreds of enzymatic processes in your body that support your bones, brain, muscles, nerves, vitality, digestion, gut and immune system.

Each serving (2 capsules) of Magnesium, Zinc, and D3 provides a full 225 mg of pure elemental magnesium, just like nature intended. Open wide for your daily dose of Magnesium Citrate, Magnesium Malate and Magnesium Glycinate – the most bioavailable forms of this key mineral. There’s also 8mg Zinc (as Zinc Gluconate, Zinc Picolinate) and 25mcg Vitamin D3 (as Cholecalciferol from Lichen), making this a Vegetarian-friendly formula!

Got stress? Magnesium’s got relief. It promotes brain health, enhances serotonin and keeps cortisol low.

“Stress hormones, insomnia, and inflammation don’t stand a chance, meaning more energy, circulation, and better mood. And there’s a reason why magnesium is called nature’s chill pill — it’s relaxation and recovery benefits will have you feeling refreshed and ready after a great night of restorative sleep.”*

Contraindications

Like with many other supplements, there are some things to note when taking (or avoiding) Magnesium.

Some people will experience stomach aches, diarrhea, dehydration, nutritional deficits, electrolyte imbalance, and weight loss.

In healthy people, the kidneys can get rid of any excess in the urine. But magnesium in dietary supplements and medications should not be consumed in amounts above the upper limit (400 mg) unless recommended by a healthcare provider.

Here are some contraindications, or medications that do not interact well with Magnesium*:
- Bisphosphonates, used to treat osteoporosis, are not well absorbed when taken too soon before or after taking dietary supplements or medications with high amounts of magnesium.
- Antibiotics might not be absorbed if taken too soon before or after taking a dietary supplement that contains magnesium.
- Diuretics can either increase or decrease the loss of magnesium through urine, depending on the type of diuretic.
- Prescription drugs used to ease symptoms of acid reflux or treat peptic ulcers can cause low blood levels of magnesium when taken over a long period of time.
- Very high doses of zinc supplements can interfere with the body’s ability to absorb and regulate magnesium.
As stated earlier, please consult a doctor before adding Magnesium to your daily routine!

Conclusion

Whether you’re using it to manage daily stress, minimize pain, improve sleep, or simply boost your immune system, Magnesium is essential to our body’s wellbeing and survival. Low levels are linked to a variety of illnesses, such as type-2 diabetes, heart disease, mood disorders, and migraines.

It says a lot about our nutrition and quality of food that even though this mineral is found in a lot of our food, 2/3 of people in the Western world are still not able to meet their magnesium needs with diet alone.

Have you considered using Magnesium or do you currently use it? I personally love to use it to help with sleep and to help my body recover after workouts. Let me know about your experience with this mineral!

Resources:
- https://health.clevelandclinic.org/feeling-fatigued-could-it-be-magnesium-deficiency-and-if-so-what-to-do-about-it/
- https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- https://www.healthline.com/nutrition/magnesium-types
- https://health.clevelandclinic.org/7-things-you-probably-didnt-know-about-epsom-salt/
February 2, 2022
So you want to try a Spin Class…
Don’t be alarmed: this isn’t like Tour De France.

Before I ever stepped into an indoor cycling class, I was nervous, didn’t think I’d be good enough, and was scared of the challenge since I hadn’t ridden a bike in years!

However, I found it to be the opposite once I was in class and got the hang of it. Indoor cycling, or Spin classes, are a great way to get in your cardio workouts, a fantastic way to challenge yourself (and no one else!), and are a fun way to be in an environment with others without the attention being solely on you.

I’ve taken Spin classes for a few years, but have never been consistent with it and found it to be quite different depending on the studio. Typically, if you go to a popular studio like Soul Cycle, you are likely going to get the same style of coaching in each class, regardless of instructor. Whereas, if you are taking a spin class in a small private gym, you may notice that the few instructors all have quite different styles of teaching.

If you’re reading this article, you’ve likely never tried an indoor cycling class and are wondering where to start. I’ll give you the low down on the following: what you need for your very first class, how to sign up, how to fuel your body and if it’s worth the investment in your health!

I took 20 classes in 30 days so that you don’t have to! This is what I liked and disliked, and how you can find a class that works for you.

What is a Spin Class?

Spinning has evolved as a generic term that consumers/athletes use to describe “indoor cycling”. However, “Spin” is actually a trademarked term owned by a California company called Mad Dogg Athletics.

You are assigned a bike and will learn how to use it in the class, but it’s always safer to ask before class so that the instructor knows you’re new.

Classes are led by an instructor to the beat of catchy tunes and you are pushed for 45 minutes to an hour on your bike while you navigate twists and turns, hills, and sprints. Thankfully, you don’t need to know how to ride a bike to join a spin class, as your bike is completely stationary. Your speed will depend on you and only you, as you can increase the resistance with a knob at the front of your bike.

What to expect

You’re going to get pushed. HARD. The great thing about the bike is you’re on your own and you have complete control of which level you’d like to work at, whether that be high resistance or low. This can vary from class to class. For example, if I go to the gym and join a spin class, which is covered by my gym fees, I know the class will either be a low-impact, high-intensity and high-energy RPM™ Class by LesMills. This co-ed cycling class is one of my favorites and each instructor adds a new flavor and spin to the class. I simply bring my water, a towel, and running shoes to class and I’m ready to ride.

If I’m going to a smaller studio, I’m expecting more, since I’m paying much more. Hand sanitizers, specialty shampoos and conditioners, and a toilertry selection for days is what many studios like Soul Cycle have available to patrons. The Spin class is just the cherry on top. Towels, spin shoes, and special discounts are provided to those who subscribe to multiple classes and want the full, immersive experience.

Regardless of studio, I’ve never walked out of an Indoor Cycling class without being covered in sweat. I feel accomplished afterward, and feel like I’m ready for a big brunch with friends!

What to bring

This may vary from class to class, so make sure to read the email the studio sends you before attending your class, or call the studio to ask what you’ll need to bring for your first class.

Things the studio will usually provide:
- Towel
- Spin shoes
- Sanitizer
- A place to store your belongings (either a locker or a cubby)
- Toiletries
You’re likely paying a pretty penny for your classes, so make sure that your studio has everything you need to feel ready for class, and afterward, ready to go out to meet friends!

Things you’ll need to bring:
- Your gym clothes (something light and sweat wicking! It get’s hot in there!)
- Your water bottle (one that you can squirt like this one)
- You may need a towel and running shoes if your studio does not provide these (many gyms don’t provide you with shoes, so you will have to wear sturdy running shoes)
Once you’re in the class:
- If you haven’t done so already, tell the instructor you’re new!
- Ask your instructor to help you set up your bike
- Get settled and start to pedal so you can warm up while you wait for the class to begin.
- Enjoy the class! Take your time! Your first month of classes you’ll likely be adjusting to the uncomfortable seat, learning how to recover from workouts, and burning between ~300-650 calories per class!
Here’s a detailed video of a Spin Bike set-up. Not all bikes will look like this, but this will give you an idea of how you may want to set up your bike to avoid injury, feel comfortable, and get the most out of your workout!

Some of the things I love the most about spin classes is that you are there to work as hard as YOU want. The instructor will give you a guideline of what to expect in the class and will guide you along the way, but ultimately, you are in charge of your own bike. You can go as hard as you want, or just pedal lightly all the way to the end.

This was a great option for me in the 20 day challenge I took on in September 2021. I knew I was also training for trail races and didn’t want to strain myself or overwork my body, so I used some spin classes as a heavy, push day and others as a more active recovery where I allowed myself to simply move my legs without much resistance. It made it so that I could run and cycle in the same day, as well as so some yoga on the side.

The music is also a plus. Some classes will have specific playlists so you can choose your class according to the music you prefer, while others will have little emphasis on the music and lean more toward class difficulty, which to me is more practical.

That leads me to the cons. The studio at which I did my 20-day challenge was solely based off of music. All the classes seemed to be the same difficulty. You couldn’t tell if you were really working any harder or putting in more effort since there is no way to quantify it other than using a fitness watch and monitoring calories burned. Many studios, such as the one I’m at now, or bigger brand studios like Soul Cycle “ride to the beat”, which means, there isn’t much emphasis on what terrain you might be riding on, bu tmore emphasis on whether you can pedal to the speed of the music. This is simply dangerous for those of us who are not as coordinated when it comes to moving in time with music. I’m certainly one of those people!

Conclusion

I was really scared to try my first Spin class. I think it’s because I saw videos of classes who were perfectly in sync and didn’t know how I was going to keep up. In fact, here’s a funny gif of the exact video I saw down below.

Honestly, if I could find a class like that one, I would ABSOLUTELY try it! How hilarious would it be to see everyone in the front row absolutely crushing it while you’re in the back just trying to balance yourself on your bike with one hand on the handle?!

In all seriousness, I have never been a strong cyclist. It’s why I don’t own a road bike! I also don’t feel super confident on a Spin bike, even though it’s stationary! I have very little rhythm and coordination. But I still keep coming back to spin classes every once in a while to challenge myself in a different way. It’s not my favorite workout, but it’s a great way for me to get my cardio in without having to run like I usually do. This means I put less pressure on my joints and challenge my body in a different way.

Have you tried a spin class before? Or have you just recently been thinking you need to add it to your fitness regimen? With everything re-opening after the pandemic, it’s a fun activity to add in as it’s easy to space yourself out, equipment is frequently sanitized, and the energy is high, and you can move at your own pace. Comment below if you’d like to try a class!
January 12, 2022
My Top 5 Healthy Living Youtubers

I have been living on YouTube since the pandemic hit.

With all this free time at home, I’ve found solace in YouTubers who have found ways to continue to entertain through what is likely the hardest time in their life. Imagine being stuck at home and still finding ways to entertain your subscribers?! It’s not an easy task, and for that, I give YouTubers big props!

I’ve had the time to cycle through many YouTubers and have realized I always came back to the same ones over and over again. Today, I’ll be sharing some of my favorite Healthy Living YouTubers with you. These YouTubers are not necessarily Personal Trainers, nor are they coaches, or Nutritionists or even working in the Health and Fitness field. I found these influencers based off of my needs: I wanted to get inspired by regular, everyday 9-5’ers who live a healthy lifestyle and who thrive off of balance.

Let’s jump right into it! Here are 5 of my favorite Healthy Living influencers on YouTube.

Linda Sun

This 20-year-old Canadian influencer is more than just her workouts. She endorses healthy and balanced eating on her channel. Her channel features fitness, fashion, and lifestyle vlogs, but my favorite part has to be the food.

Because of her Chinese background, she is featured eating a lot of traditional meals, as well as placing a large emphasis on intuitive eating. She also features her family a lot in her videos and her parents and brother working out is what I live for!

She’s extremely motivational, talks about body acceptance, and you can tell she truly enjoys the things she does. I have noticed this mostly in her eating videos and her workout videos. If you want a mix of all of that, watch the video below, which is basically 24 minutes of her encouraging her viewers, giving you a reminder to exercise, eat, rest, and hydrate. And of course, to accept how your body will fluctuate, especially if it changed over the pandemic.

Who it’s for: This channel is great for those who have been stuck in diet culture for a long time or those who feel they aren’t worthy of treats or delicious foods. If you need an encouraging push, need workout ideas, want some fashion advice, or just want to have something playing in the background, her videos are super easy to watch. They’re great for the younger or more mature crowd!

Who it isn’t for: Because I have an addictive personality, I did notice that Linda works out pretty much daily. Her workouts are very intense, even when they include no weights. I do not believe you need to workout to that extent to be able to eat the foods you want and still achieve the body you desire.

If you have a history of body-image issues, she may not be the girl for you. If you feel you workout to burn all the food you eat and can’t actually enjoy your meals, you may want to give her intuitive eating videos a pass.

Keltie O’Connor

Keltie is a ball of energy. With a Bachelor of science and Marketing Major, this Keltie has it all. Not only does she have the brains, but she is also a former Canadian College athlete. Not only does she encourage a balanced lifestyle (which includes lots of sugar and alcohol), but she also backs up her talk wit hlots of scientific research.

Because she lived in Toronto for a period of time, I can relate to a lot of the restaurants and gyms she talks about, which is a nice addition, but she has also lived in Vancouver and Halifax.

I started following Keltie based off her Fitness Challenge videos, Testing Different Diets videos, and Trying Different Celebrity Workouts. Below is an example of her trying out Kylie Jenner’s diet and workout for a week.

Her tagline is: “Don’t forget to pet a dog”. It’s so random, but I never get sick of it!

Who it’s for: Anyone who needs a boost in energy or needs encouragement to get off the couch! This girl’s energy resonates off her and I have yet to meet someone who doesn’t like her personality, her awful puns, and her obsession with tequila. Ok, maybe it’s just me that finds the tequila obsession entertaining. I mean, she calls it her post-workout recovery!

Who it isn’t for: If you’re more of an introvert and don’t like the in-you-face style of video, you may want to skip her videos entirely. She’s pretty outspoken, speaks quickly, and gets down to the science of things, and I think that’s super entertaining and captivating, but I can understand how others may enjoy more of a sit-down video with less theatrics.

Maddyrfitness

Still in her humble beginnings, Maddy is a 23-year-old YouTuber who lives in the UK. She is fairly new to YouTube with a smaller following, but I think influencers like this have a lot more to say than some who have millions of followers.

What I really love about people like Maddy is that they do their research and are able to call people and companies out on their BS. She has called out GymShark for not being inclusive enough, as well as many female fitness influencers who give their followers unrealistic expectations through their workouts and diets.

Although she doesn’t have many videos uploaded, I think this is the kind of athelete who practices what she preaches. I also envy YouTubers who don’t have a set schedule when it comes to uploading videos and simply enjoy uploading content for fun. If I wasn’t so camera shy, it’s definitely something I would have loved to pursue!

Who it’s for: Those who want to support a smaller YouTuber who has lots of potential! As a personal trainer myself, it’s a relief to hear this kind of content from someone else in the fitness industry. Many of the fitness influencers online ted to promise 6-pack abs in 15 minutes or tell you to eat a specific food to burn fat, but it’s just not that simple.

Who it isn’t for: If you’re looking for glam and in-your-face, you’ve come to the wrong place. Maddy is as humble and down to earth as they come. Most of her videos are a sit-down format, fairly short and easy to watch, but you need to sit down and actually listen to catch some of the information she’s throwing at you.

Stephanie Buttermore

I need to preface with saying I’ve followed Stephanie Buttermore for years now. I actually stopped a few years ago because I didn’t like the direction her channel took. Of course, I realize that we all complex human beings. In my hiatus from watching her videos, I realized she went “all in” and that’s when I began to pick up her videos again and enjoy watching her content, but for completely different reasons.

Stephanie has her PhD in Biomedical Sciences and wrote her doctoral dissertation on the early detection screening markers & molecular mechanisms driving ovarian cancer!

She doesn’t back away from food, and actually encourages going all in, especially if you come from a place of yo-yo dieting or having to maintain a certain body due to social media or your job. I can certainly relate, because as a trainer, I often feel like I need to look a certain way in order for my clients to trust I know what I’m doing.

Who it’s for: Stephanie offers a lot more than just workouts and food videos. She has her own merch, tailored Training Programs, and she’s one of the only Healthy Lifestyle YouTubers I’ve seen completely evolve and show their journey through the ups and downs online. If you’re into science-based fitness and nutrition, you should definitely Subscribe.

Who it isn’t for: If you have trouble watching someone eat foods that may be triggering for you, stear clear. Other than her unique dietary needs, I didn’t have an issue watching her content. If you’re interested in the Body Building world, or the science of fitness, you may want to check out her boyfriend, Jeff Nipard’s channel.

Erin Rutherford

She’s a more recent find, and I can’t get enough. Coming from a long bout of disordered eating, it’s taken a while to get out of the yoyo-dieting world and enter intuitive eating. This is where Erin comes in. She isn’t the one who got me thinking into it initially, but she is certainly one of the YouTubers I look up to when it comes to eating guilt-free and simply trying to find joy in learning to cook for myself. That means trying out new flavors, new recipes, and not letting my meals become monotonous and boring.

She’s fairly new on YouTube, and I can’t find much information about her other than her Instagram, but so far, the video titles are pulling me in: “BAKING MYSELF A CAKE BECAUSE I DESERVE IT”, “the desserts i eat EVERYDAY- low key healthy and game changing”, and “SWAPPING DIETS WITH MY DAD”.

She’s quite funny, has a great sense of style, and she makes vegan and vegetarian food look divine. For someone who’s YouTube career started in December 2019, I’m just upset I didn’t find her channel sooner, because it would have helped me pass the time during the pandemic.

Who it’s for: If you’re recovering from any kind of disordered eating, Erin is amazing to follow. She finds healthy ways to cook and bake so that she can enjoy the foods she loves. She doesn’t demonize gluten (or any food, to be honest), and some of her staple ingredients are sourdough bread, avocado, and homemade cookies and cakes. Watching her eat is also weirdly relaxing?! Give it a try and see for yourself.

Who it isn’t for: In typical millenial fashion (I don’t mean to stereotype), Erin does include some edits that are not everyone’s cup of tea, such as changing her voice (so that it’s higher or lower), lots of jump cuts, J/L cuts (when there’s a voice over in another scene), etc. This kind of thing doesn’t bug me, but I can see this being tough for some to follow. With all the editing, she still manages to make her videos pretty raw, in that you see her mess things up, and most of the time she will find a product around her house to replace the intended kitchen utensil (for example: she tries to use a razor to zest an orange!).

Conclusion

These 5 Healthy Living YouTubers practice what they preach! They all live very different lifestyles, but their main message is pretty clear: Eat an appetizing and exciting diet, make sure you move, and make time for the things and those who are most important in your life.

I enjoy following these YouTubers because they remind me that balance is the key to happiness. We may not always feel like it’s possible, but we can strive to find the little bits of beauty throughout the day.

Have you been watching any YouTube videos lately? If so, what kinds do you enjoy and why? I’d love to hear your thoughts on the 5 YouTubers I’ve chosen and if you’ve given their videos a watch!

December 1, 2021
Workouts to ease depression
What do you do when you know you have to move, but can’t get yourself motivated?

Motivation is fleeting. Whether you’re feeling happy or sad, the motivation to workout will likely not always be at the top of mind. So the real question is how can you make sure you are able to stick to your workouts without motivation?

When you think about anything you’ve done for a long time consistently, you may realize you’ve become more proficient at that task. For example, we don’t always feel like brushing our teeth before going to bed, or taking out the garbage. However, once we get into the habit, we realize that it feels great to have clean teeth and to know that our oral health is up to par. It also feels great to get rid of the garbage in your house and have it disposed of, so that your house is nice and clean and doesn’t accumulate dirt and bacteria.

These things can seem like a lot when you’re battling with depression or long bouts of sadness. The American Psychiatric Association, defines depression (major depressive disorder) as “a common and serious medical illness that negatively affects how you feel, the way you think and how you act.” Things you were once interested in may seem exhausting or overwhelming.
Some other symptoms of depression are as follows:
- Feeling sad / having a depressed mood
- Changes in appetite — weight loss or gain unrelated to dieting
- Trouble sleeping or sleeping too much
- Loss of energy / increased fatigue
- Increase in purposeless physical activity (e.g., inability to sit still, pacing, handwringing) or slowed movements or speech (severe enough to be observable by others)
- Feeling worthless or guilty
- Difficulty thinking, concentrating or making decisions
- Thoughts of death or suicide
It’s no wonder working out is not at the top of your list. Even things like getting out of bed or stepping out of the house to walk your dog can feel monumental.

1 in 10 adults in the United States struggles with depression according to an article from Harvard Medical School. And although medical interventions such as antidepressants are a common way to treat depression, it does not mean that it is the only way!

Today, we’re going to go over why exercise can have similar effects to medicine and why whether you suffer from depression or random bouts of sadness, exercise is a great form of natural medicine to keep your mood at bay and avoid steep mood swings.

Disclaimer: If you are on medication, or feel you need to be treated with medical interventions, please speak to a doctor. Exercise can work in conjunction with a lot of medications, and it’s likely your doctor will not only prescribe you medication, but a movement regiment as well!

Why exercise helps ease depression

Regular exercise scheduled into your week has many benefits on your mood!

Whether you schedule specific days or times to move isn’t as important. But planning a certain amount of moving time is extremely beneficial to your mood and nervous system.

Not only does exercise release feel-good endorphins, but it can also be used as a healthy coping mechanism to busy your mind.

The feel-good endorphins you feel when you exercise are known as endogenous cannabinoids. They trigger a positive feeling in the body similar to that of morphine! The reason I run is because I end up with this euphoric feeling known as a “runner’s high”. Thankfully, we don’t get addicted as easily to this runner’s high as we do to drugs like morphine, so we do not necessarily depend on this type of high.

However, because it feels so good, it can be enough to get you to commit to an exercise routine or consistent workout schedule. That’s the goal!

How to get started

It’s a daunting thought, especially when we compare ourselves to others. If you are suffering from depression, it’s easy to get bogged down by how little you feel you’re capable of achieving, especially when you see others constantly “crushing” their workouts on social media.

The first step: DO NOT COMPARE.

Don’t even compare yourself to your past self.

Here’s why: You are not who you were yesterday. You aren’t going to be this person in 2 days or 2 weeks or even 2 years. Each day is a brand new start. You are able to create whatever you want or are capable of that day.

Here are just a few ways to get started when you’re depressed, suffering from a bout of sadness, or simply not in the mood to workout for long periods of time:
- Walk daily – For 10 minutes at lunch or go for a long walk to a bakery to grab a treat! If you’re able to, do it. Simply walk up and down a set of stairs if you don’t want to leave the house/apartment.
- Dancing – Playing a bit of music in the morning to get you out of bed could be just what you need to get your day started. If you’re feeling sad, try to play something more upbeat (Try the Opposite Action skill!).
- Gardening – It may not seem intense, but it requires a lot of dexterity, kneeling, squating down, and being on your hands and knees. You also get to look at beautiful plants, so that’s a bonus.
- Swimming – I’m not one to go to a pool because it’s not as convenient for me, but if I’m close to an open body of water, sometimes I’ll dip my feet in. The cold water can be extremely shocking at first, but if you stay in long enough, and submerge your body, you could reap some major mood benefits. If swimming isn’t your think, check out my blog about cold showers here!
- Low impact aerobics – You no longer need to leave your house or pay for classes in order to get a good workout in. Just sign into YouTube and you’ve got a hub full of different free low-impact (or HIIT) classes to try out in the comfort of your own home. That way you can end the class early or try a full 30 minutes of movement.
- Housework – Not the most fun, but needs to be done! If you are not in the mood to workout, spend 30 minutes (set a timer) cleaning the house. Whatever you don’t finish can be done tomorrow! Everyone feels better in a cleaner space. Decluttering your house can help to declutter your brain.
- Yoga – For some, this will mean simply meditating in a seated position. For others, it may start off with slow movements and then progress as you warm up. For me, I like to throw in traditional yoga poses in with stretches and mobility I’ve learned from Functional Range Conditioning. I’ve found some great videos on YouTube that take you through an FRC routine, such as this one if you’re strapped for time or this one if you’ve got more time.
Conclusion:

In general, I suggest doing any form of movement that helps you feel good. Sometimes you may not know what that is. The only way to find out is to try different things. Having a friend around to join you can help you get started!

Ask yourself the following questions:
- What physical activities do I enjoy? (If you enjoy none, try something new)
- Do I like to workout alone or in a group? (Zumba vs lifting weights)
- What type of exercise would fit my schedule best?
- Do I have any physical limitations that would influence my exercise choice? (ex. pain in knees or not knowing how to do certain movements)
- Do I have fitness goals? If not, can I create some and set a timeline?
If you haven’t noticed: these questions have nothing to do with depression. You are not your depression. You can suffer from depression or have it for the rest of your life, but you are not going to cease living just because of that. It can teach you some great lessons, and may make working out more challenging, but that does not mean you cannot grow from it!

Ask yourself these questions when you’re in a good place. When you’ve taken time to meditate, move a bit, or have done something to positively impact your mood.

You can also ask yourself these questions when you’re not in the best mood. This might give you an opportunity to try different activities you wouldn’t have thought of if you were feeling your best. For example, sometimes I just can’t get out of bed to go for a run (morning or evening), so instead, I may focus on light stretching and meditation so that I can ground myself.

The goal is not to feel better in that moment. It’s to find ways to move consistently and practice this healthy routine often enough that it becomes a habit. Movement is a healthy habit that will help you to naturally generate positive mood and feelings. According to the data, the focus should be on frequency of exercise rather than duration or intensity until the behavior has been well established. The goal is not to focus on fitness gains when working out to ease symptoms of depression, rather, it’s to stick to any form(s) of movement to see how your mood can improve over time!

What do you like to do to get moving when you’re feeling blue? When you’re stuck in a depression loop or feeling low, are you able to move, or have you noticed other activities give you more benefits, such as painting, reading, or cooking? Let me know down below!

Resources:
- https://www.health.harvard.edu/mind-and-mood/exercise-is-an-all-natural-treatment-to-fight-depression
- https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495
- https://pubmed.ncbi.nlm.nih.gov/17369778/
October 7, 2021
Simple Stretches to do while you work
Have you been sitting all morning, so far?

Having gone from an active job where I’m standing all day and helping others move, I’m still struggling to adjust to this new “sedentary” lifestyle.

But just because you sit at a desk all day does not mean you need to give up the mobility (even if only a little) that you do have.

Don’t tell your boss, but we’re going to be stretching and exercising while working! 😉

I like to work from the feet up to the top of my head, so follow along or change it up if you want!

What you need

Technically, you can always stretch and stay mobile without props. I never tell my clients or athletes that they need to go out and purchase anything in order to do stretches, but it might help if you have some of these things around your house if you want to do something a little extra!

If you have the following, bring them out:
- A resistance band, a belt, OR a broomstick handle
- A tennis ball or any kind of ball will do!
- A sock or small face towel
- If you really want to get creative, get rid of your desk chair and replace it with a yoga/exercise ball! It’s called a stability ball for a reason!
If you don’t have any of those things, keep reading, because I’ll go over all the stretches you can do while seated in front of your desk, with or without props!

Feet

It’s definitely the sorest part of my body. I’ve got virtually no arch in my foot, and many people also complain about foot pain when they have a really high arch. Here are a few exercises that can help mobilize the feet while you aren’t really using them or putting your body weight on them.

1: Barefoot, you can place a sock or towel in between your toes to create a makeshift toe spacer to let your feet splay out. This is the opposite of what shoes do for us. That’s why they’re sometimes referred to as foot coffins!

2: Using that same towel, place it under your foot, and see if you can pick it up with your toes only. Do that a couple times and then switch sides.

3. If you have a ball (any variety: golf, tennis, lacrosse, your dog’s toy!), some light rolling under the footpads, the heels, and under your toes can release a lot of built-up tension and break up some of the fasciae.

If you’ve got more time, check out this source. GMB Fitness has a lot of great resources for those of you who want to up your mobility game!

Legs/Hips

Without getting up from your seat, you can try some great stretches that can benefit your hips and hip flexors.

1. Have you tried a figure-4 shape while seated? Simply cross your Right ankle over your left thigh so that your legs are creating a 4-shape. It will look something like the woman in the picture here, but instead of lying down, you can stay in your seat. Try this on both sides, and hold it for as long as you’d like. Just make sure you don’t press down on your knee, as your hips may not want you to push that far into this stretch.

Listen to your body and ease into this movement! You can always try it again later in the day to see if you feel better or worse.

Trunk/Torso

Your spine is meant to move throughout the day. When you don’t move for extended periods of time (consistently), you risk losing some of the lubrication in your spinal column. What once used to feel easy or mobile, may feel super crunchy or painful. This can lead to osteoarthritis, stiffness, and just an overall loss of mobility.

In order to avoid this, here are some stretches for your torso and spine:

1. Place your arms above your head and reach up for the ceiling. Try to keep your ribs from falling forward or back. Imagine you’re dangling from a set of monkey bars (even if you haven’t done this since you were a child)!
- - Keeping your arms above your head, arch your back so that you’re extending your back. Your arms will go back in space, your upper back should help you the most in this position.
  - Keeping your arms above your head, now do the opposite: flex your back. Your arms will come forward in space, and your lower back will help you the most in this position.
    
    Feel free to move through these with each breath you take (ex. Inhale to extend your spine, exhale to reach up to the ceiling, inhale to flex your spine, then give your arms a break).
Source: https://www.warrioraddict.com/news/2019/5-yoga-poses-de-stress-work

2. Now that we’ve stretched lengthwise, let’s try a twist! Grab the armrest of your chair on one side and begin to twist to that side. If you can’t reach that far over, place your opposite hand on your opposite leg and breathe there. Work your way up; start your twist from the base of your spine to the very top of your head. Your head should be the last thing to turn to face your chair.

Arms/Shoulders

The last stretch involved your arms and shoulders, so you may be feeling the burn already. Now, you want to focus on increasing the range of motion in your shoulders. Test it out every day. Do arm circles, try downward dog pose, or do some jumping jacks!

1. Desk angels: this is similar to wall angels, but you’ll be seated. Arms will come out to the side in a cactus shape (90deg). Lift your arms up (straighten) and down (bend the elbows), keeping your torso steady as if you’re against a wall. You should feel this in your shoulders, arms, and definitely in your upper back!

2. Interlace your hands behind your back. You may want to scooch your butt up on your seat so you’ve got space. Keeping your torso upright, lift your hands off your back and toward the backrest of your seat. Take some deep breaths in this position, and if you’d like, feel free to drape your torso over your thighs for a more intense stretch!

3. Shoulder Dislocates: This one is my favorite. Rather than explain it in writing, I’m going to direct you to watch this quick video. This will require a resistance band, belt, or broomstick handle. I can’t emphasize how much I love this stretch. I do it every single day.

Neck

And now, the piece de resistance! The one I’ve neglected the longest and that gives me the most aches and pains! Your neck is still part of your spine, so remember, staying mobile in the spine includes everything from your pelvis up to your head!

Gentle neck circles are a great way to mobilize the tissues around your neck. The one thing I’ve been trying to incorporate every day into my routine is Neck CARS, aka Controlled Articular Rotations. I learned to do this in a course I took a couple of years ago. Here is a great video that demonstrates Neck CARS.

Things to keep in mind: Keep your torso nice and steady when you do this movement. The movement should only be happening in the neck and head!

Conclusion

After almost a year of working from a desk at home, I now understand the pain my clients kept complaining about. Now I’m the one complaining! You don’t realize that your lack of movement can eventually cause pain until you are in pain!

I’ve been working consistently on mobilizing and stretching, but most of all, strengthening, by staying consistent with my workouts (both cardio and weight-training), and it’s helped a lot with the pain I was feeling while seated.

Who else is suffering from sedentary pain? Comment below with your tips and tricks so we know how you stay fit, active, and pain-free!
September 22, 2021
How Do You Define Movement?

There have been a few clients and prospective clients that I have spoken with that are frustrated with themselves because they have the desire to begin a fitness regimen, but report that they lack the time and ability to make fitness a priority.

When I hear this, it makes me first question the client on how they define fitness and movement. The second area that I start to probe is what their daily life looks like.

How do you define fitness? Movement? Often people have a perception or expectation of movement that it must look a certain way, achieve certain benchmarks, and bring about a specific (and often unrealistic) outcome. If you start walking tomorrow, it is not plausible (without great strain and danger of injury) that you are going to run a marathon this weekend.

It is important to have fitness goals and something to strive for, but we need to break down those goals into bite-sized, manageable pieces that fit into daily life to build a solid foundation and flourish from there.

One way that we do this is through what I have coined ‘inefficient movement’.

When we start to intentionally stop looking for the easiest and simplest way to complete tasks, the potential is almost infinite on how to incorporate more movement—thus building our overall fitness (endurance, strength, stamina, flexibility, and mobility)—without much impact on one of our most valuable resources: TIME.

So, what is inefficient movement?

It is the ability to break down tasks into multi-step processes to maximize the greatest impact on the body.

One of the easiest examples to look at this concept is carrying groceries inside our home. Instead of being the person that loads all the grocery bags in your arms, put one or two bags in each hand and make multiple trips to the car.

By breaking this task down and taking multiple trips back and forth, you are 1) increasing strength capacity through several repetitions of load on your arms and upper body and 2) putting in more steps and depending on the distance you are walking back and forth, increasing your heart rate, and experiencing cardiovascular benefits.

Some other great ways that I incorporate inefficient movement throughout my day is making multiple trips back and forth from closets to the laundry room. I will take a dirty load to put into the machine, come back to the closet to grab hangers, carry a clean load to put away, and bring another load back with me. At least in my home, the closets and laundry room are at opposite ends of the house, so it contributes to many steps, and the bonus of carrying the weight of the laundry back and forth is great for continued strength building.

What are some other ways that you can breakdown everyday tasks in the home or at the office to maximize your inefficiency?

Inefficient movement is beneficial for people of any fitness level.

It gives those that are just starting to incorporate movement into their life the ability to gently ramp up in building capacity for greater movement and stamina.

For people that already engage in an exercise regimen or are active most days of the week, inefficient movement gives them the ability to keep moving and building on the benefits of their exercise, and can consider it active recovery to keep muscles loose and flexible in the recovery process.

Just like any other exercise regimen, there are considerations to help your body thrive when engaging in movement.

Some of these basic needs are:

Sleep: making sure that you are getting enough sleep is the key to body recovery, cognitive rest, and giving yourself that break to recharge.

Hydration: proper hydration is always important in any lifestyle, but considerations to make around hydration with engaging in inefficient movement is the new stressors on the body that are requiring more hydration intake due to the energy expended.

Consistent Eating: with inefficient movement, there is not a need to boost your calorie intake as the daily calorie expenditure is not vastly increased. The key here is to make sure that you are consistently eating snacks and meals throughout the day to nourish yourself in a manner that is appropriate for your needs.

Rest and Recovery: While sleep is important, rest is important. This is disconnecting from daily activities to engage in self care activities. Self-care looks different for each of us—for some, it is bubble baths and face masks, but for others it is taking a break from the structured schedule of the day or taking some time to engage in those basic needs of hydration or consistent eating.

Click here to discover more of your basic needs.

In addition to engaging in inefficient movement and providing the basic needs for our holistic selves, it is important to remember that occasionally we don’t feel ‘right’ in our body. This can be remedied in several ways, but one of the most empowering things we can do is just start with a nutritional supplement like a Men’s or Women’s Multivitamin that help to stand in the gap from the nutrients that need a boost to help us thrive.

Curious about where to start with inefficient movement or selecting a nutrient supplement right for your needs? Comment below or reach out for assistance so I can support you in feeling great today!

Stephanie Lueras, Heart and Sole Fitness & Wellness –
Body Positive Certified Personal Trainer, Fitness Nutrition Specialist, and Speaker

After coming to a point in life where she was “sick and tired of being sick and tired,” Stephanie realized some things needed to change. She took a hard look at the big picture and realized that nutrition and exercise alone were not the problem, but that there were bigger issues to be addressed in looking at a larger holistic picture.

Through small actions and goal setting, Stephanie has lost over 200 pounds through balanced nutrition and movement, without the use of restrictive dieting, commercial weight
loss plans, or supplements. She has gained a love of endurance sports, running marathons, and is currently training for Ironman Arizona. She uses this same holistic goal setting model in working with clients in groups and individually to help them break down the everyday barriers that exist in life so theyare able to achieve whatever it is that they are working towards for their best personal wellness.

August 25, 2021
The 3 things I do to wake up for the day
Lately, I’ve been needing more movement in my days to keep me awake.

Sitting all day for work is more exhausting than I thought it would be. I remember the days when I was working in a gym and was standing all day, moving around, picking up workout equipment, lifting things, and putting them back down. I felt tired, but not from my workouts… it was more from interacting with people all day.

Now that I’m working from home, I find myself sitting at a desk alone and interacting with colleagues by phone or video calls. This is a whole different level of exhaustion. My body is actually more lethargic without movement than when it is constantly moving. It turns out we were BUILT TO MOVE!

Here are the top 3 things I do in the morning to get my body moving right after I get out of bed.

1. Dance!

I never used to do this before. Maybe this one isn’t new to you, but it is something I started doing when I moved into a smaller and darker space during the Pandemic.

The research is out there! Dancing can lower stress and raise levels of happy hormones like serotonin and dopamine. An 8-year long study followed 1003 community-dwelling older Japanese women and the different forms of physical activity that could possibly help reduce the risk of disability and dementia. The researchers found that exercise/physical activity generally helped women remain independent as they aged, but dancing led the pack!

The researchers found that those who frequently danced has a 73% lower chance of becoming disabled during the study period compared to women who did not. They deduced that it could be because dance is both a mental and physical activity, requiring balance, strength, endurance, and also cognitive ability (being able to coordinate with a partner, remember choreography, move gracefully and fluidly, and more).

Although I’m not at an age where I feel I need to worry about Dementia or other disabilities due to old age, this type of research has opened up my eyes to why dance has helped me personally with my struggles with depression, anxiety, and focus. It’s hard to think about my sadness while I’m dancing. It’s also hard to worry when I’m distracted by moving my body.

Other health benefits of dancing are as follows:
- improved condition of your heart and lungs (increased aerobic fitness)
- increased endurance and motor fitness
- weight management
- stronger bones and reduced risk of osteoporosis
- better coordination, agility, and flexibility
- improved balance and spatial awareness
- greater self-confidence/self-esteem
- improved mental functioning
- improved general and psychological wellbeing
Whether you dance fast or slow, you’re moving, and that’s helping to boost your mood and lower your stress.

2. Get outside.

I’m not sure about you, but I’ve personally suffered from a lack of sunshine this Winter.

Let me correct myself: We’ve all likely felt some level of being stuck indoors due to the pandemic. Whether you didn’t get outside enough or were simply told you could not exit your home without being fined, there has been a lot more tension than usual surrounding this pandemic and our mental health.

Getting outside, rain or shine, before my workday has helped get me set up for the day. If I don’t have the chance to go for a walk at lunch, I know I’ve at least done my part to get outside for a bit before starting my day.

What I do once I get outside doesn’t matter, but here are just a few things I try to do (some are easier than others):
- I find somewhere to sit and listen to a podcast. With fewer distractions, I can listen to something that will teach me something new or listen to a podcast in French and brush up on my language skills.
- Sometimes I go for a quick run so I get my 20-30 minutes of sunshine and then still have time to shower before work.
- I like to walk around the neighborhood. In the Winter, this is a great way to get up and watch the sunrise. In the Summer, it’s a great way to catch the sun before it gets too hot.
I live in a small space, so any excuse to get outside and escape the confines of my walls is a nice change. I used to go outside out of boredom, but now I’ve made it a routine because I know I feel better for it, even if I’m just sitting and people-watching.

3. Sun Salutations.

Getting some sun doesn’t always mean having to go outside!

I’m not going to pretend that I practice a traditional form of yoga.

My yoga is defined by bringing stillness and breath together. I don’t know a better way to get my day started than to breathe in stillness (or while moving), but with a focus on being mindful. Of course, we breathe naturally just to stay alive, but how often are we actually paying attention to doing so mindfully? Many of us would recognize uniting breath and stillness as meditation.

However, sometimes, I want to move in order to get out of bed and stretch a bit.

I should begin by saying that I in no way claim that “movement” is a form of traditional yoga. In fact, according to Dr. Ishwar V. Basavaraddi, “Yoga is also commonly understood as a therapy or exercise system for health and fitness. While physical and mental health are natural consequences of yoga, the goal of yoga is more far-reaching. Yoga is about harmonizing oneself with the universe. It is the technology of aligning individual geometry with the cosmic, to achieve the highest level of perception and harmony.”. Although it can help you reach a higher level of health and fitness, it can also help you to connect to so much more within yourself and with others!

I’ve picked up on some movements that have felt liberating for my body and have helped to keep me breathing deeply, while also moving through different ranges of motion. Sun Salutations are traditionally performed in the morning to greet the new day. There may be more customary versions of this sequence that are passed down from the beautiful Indian tradition, but this is the simplest one I’ve learned in my years of learning and practicing.

Sometimes I will flow through this 5 times and then add some different variations for a few more sun salutations. These two different sequences are known as Sun Salutation A and Sun Salutation B (or more traditionally, Surya Namaskar A and Surya Namaskar B). Feel free to add some free-flowing movement and make it your own.

If you want to learn more about Yoga, its origin, history, and development, please read this article by Dr.Basavaraddi.

Conclusion

I slowly built up this habit of moving a bit in order to get my day started. Whether I go outside, stay indoors, dance, sing, or prepare a coffee with breakfast, the trick I’ve found works best for me is to do it all as mindfully as possible.

It’s easier said than done, but at the end of the day, starting my day this way is the best way to ensure I have something to come back to when I’m feeling angry, sad, or stressed. Who’s to say I can’t dance in the middle of the day for an extra boost of energy? I could also go for a quick run mid-day or after work to boost my self-esteem!

These activities don’t have to take long, but they hold a place in my heart because they keep me calm, cool, and collected on days that I know I’ll be sitting for 8 hours in front of a computer!

What do you do to get your day started? Do you like to prepare breakfast? Do you like to move or read or watch the news? Share your wake-up tips in the comments below!
July 20, 2021
German Volume Training – What is it?
High volume = High results!

Started in the 1970s, the coach of the German national weightlifting team came up with a plan to bulk up his lifters. You can imagine then, that this kind of workout plan may not be for the everyday person. You may be right about that. But you’d be surprised how many lifters this could benefit!

The first time I was introduced to German Volume Training (GVT), I was lucky enough to train with a trainer, who happened to be a good friend of mine. He understood my goals: I wanted to be faster and stronger as a long-distance runner. Although these goals eventually changed, he was aware of something that hadn’t even yet crossed my mind. Even if I quit running, GVT would make me a stronger athlete, period!

This is not everyone’s favorite training style, but because I was an endurance athlete, I quite enjoyed it. It was fun to push myself and see how long I could perform an exercise without breaking in form.

Today, I’ll coach you in the basics of German Volume Training, how to do it, how often you should try this method of training, and let you know who should be doing it in the gym!

What is GVT?

Although this style of training started in the 1970s, Charles Poliquin (Canadian Strength Coach) adopted the program and popularized it as German Volume Training in the 90s.

This training style is not for beginners. GVT is defined by its distinctive set-and-rep scheme of 10 sets of 10 reps.

That’s right. You’ll be performing 100 reps of your chosen exercise(s). That isn’t even including a warm-up or any accessory work you choose to do after your 10 sets of 10. GVT works by targeting a group of motor units, exposing them to an extensive volume of repeated efforts, specifically 10 sets of a single exercise. The body adapts to this extraordinary stress by hypertrophying the targeted fibers, leading to muscle gains and fat loss! In fact, some men can even gain 5 pounds of muscle in 3 weeks!

I’m performing so many reps, so I must get a long rest, right?

Nope. You have 60 seconds of rest between sets if you’re doing ONE main lift (ex. Squat or Bench Press) OR 90-120 seconds between sets if you’re alternating between TWO lifts. I think this is what makes this type of training so difficult. Many veteran weightlifters who train in the Strength phase for a living will hate this program because they are used to low rep counts, high sets (although not usually 10 sets of the same exercise(s)), and at least 2 minutes of rest.

Let’s talk about Tempo, as well!

Most exercises when done at a lighter weight than you know is possible are going to feel way too easy. It couldn’t possibly be that easy – and it’s not.

For all big range-of-motion compound exercises, such as bench press, squats, deadlifts, you’re going to aim for a 4-0-2-0 tempo. That’s 4 seconds down for the eccentric portion, a 0-second pause at the bottom, 2 seconds up for the concentric portion, and then 0 seconds at the top. Since you’re trying our best to keeping the reps and sets consistent (10×10), you’ll want to keep the tempo consistent as well – that way you take the guesswork out of it.

Because you’re lifting for many sets and a fairly high number of reps, you need to gauge how much you can lift for twice that amount for your first set. It might feel too easy at first. You may not want to take your full rest. You may wonder why you need to take 60 seconds if you don’t need it.

How often should I perform GVT?

Depending on who you ask, the answer may vary.

While in a GVT phase, make sure that each body part has time to recover from the training session. Each body part should be trained only once every 4 to 5 days. I’d suggest doing 2-3 workouts a week, maybe one day for Chest and Back, one day for Legs and Abs, and the last day for Arms and Shoulders. This phase can last anywhere between 4-6 weeks, at which point you should switch phases to avoid a plateau or burn-out.

I personally wouldn’t have any trouble performing this 4-6x a year, but Charles Poliquin would disagree. Many competitive bodybuilders or weightlifters use it temporarily to build endurance (strength), increase muscle size, and develop lean body weight. However, for these types of competitive athletes, the goal is usually mass and not so much weight loss, so 1x a year is usually enough. I put many of my clients who are in a Maintenance phase through a GVT workout one time a year and it’s always consistent, so they know when it’s coming.

But how do I make my program?!

It’s simple! Choose one exercise (select exercises that recruit a lot of muscle mass!) or alternate sets of paired exercises (which you can mark A & B). You’ll do one set of A, rest for 90-120 seconds, then one set of B, and rest again for 90-120 seconds. That’s one set complete. Only 9 to go! :’]

Your program could look like this:
Exercise: Squat (85lbs = 60% of my max) –> I can do 20 reps at this weight, so this is what I will use for all 10 sets of 10 reps.
- Set 1: 10 reps (feels too easy)
- Set 2: 10 reps (feels too easy – am I doing this right? I thought it was supposed to be torture?)
- Set 3: 10 reps (feels like an appropriate weight)
- Set 4: 10 reps (feeling strong here!)
- Set 5: 10 reps (this isn’t so hard…)
- Set 6: 10 reps (I take that back… are we there yet? Accumulative fatigue is kicking in.)
- Set 7: 10 reps (60s rest is not long enough! This is when you may really need a cheerleader to pump you up.)
- Set 8: 10 reps (much more difficult – you may only perform 9 squats to depth and with good form)
- Set 9: 10 reps (much more difficult – likely only performing 8 squats to depth and with good form)
- Set 10: 10 reps (extremely fatigued – only performing 8 squats and losing form)
Interestingly enough, you might find the opposite is true, and you get stronger again during the eighth and ninth sets. This is because of a short-term neural adaptation. Because of the importance of the rest intervals, you should use a stopwatch to keep the rest intervals constant because this is a tough one to do without a coach or partner. Trust me, it will be tempting to lengthen the rest time as you fatigue, but keep it consistent!

For supplementary work for individual body parts (like triceps and biceps), you can do 3 sets of 10-20 reps after your GVT is complete.

How can I progress this?

Most people find GVT too difficult to even fathom making it harder, but at some point, you do need to increase the difficulty! Over time, work to get all 10 reps for each set, and then increase the load by 5 percent.

Otherwise, if you are looking for more strength gains, you can try Advanced GVT, where you perform 6 reps for 10 sets. This means you can go way heavier (80% load)! This is usually for those with 5+ years of training experience.

Who is this program good for?
- Intermediate lifters: Anyone who has gone through all the training phases (General Preparation, Build, Burn, Strength) and has been training for at least a year.
- Any person: Woman, Man, and everyone in between OR beyond that. I like to share workout routines that are inclusive and that almost every person can try!
- Those who want to lose weight: Great for those trying to lose weight – and no, you won’t get bulky if you don’t have enough muscle to bulk up! Building muscle can help you burn fat, and this is a safe and foolproof way to do this. If you’re not up for the 10×10, you can look up Vince Gironda’s 8×8 program which may yield more fat loss.
- Those who want to build mass: You can gain up to 5 pounds of muscle in 3 weeks if you stick to a heavy, difficult program like GVT. Muscle hypertrophy and strength are the main benefits!
- Those with limited equipment: If you are in a condo gym or only have access to kettlebells or certain machines, feel free to try GVT with those!
- Those who have a partner: If you have a partner/coach/friend to train with, even better – you’ll need some cheering on! And much safer.
Conclusion

If your training program has plateaued or you haven’t been working out at all and are looking to get back into the gym, GVT is a great program that could encourage you to get back to it. You certainly shouldn’t start back at the gym with a program like this one. Ensure you’ve gone through the necessary phases before trying a workout like this – in fact, many of my clients didn’t see their first GVT workout until a year or two into training with me. It’s pretty intense.

Find a buddy and try this workout at the gym for 4-6 weeks and report back! Let me know how it went. Try to keep it consistent – weight, reps, sets, and always bring that same buddy so that you don’t change things up too much. I want to hear how it went for you. My biggest gains (in confidence, strength, endurance, and weight loss) were through GVT and I can’t wait to get back into the gym to test it out again!

Resources:
- https://www.t-nation.com/workouts/advanced-german-volume-training
- https://www.poliquinstore.com/articles/frequently-asked-questions-about-german-volume-training/
- https://www.bodybuilding.com/content/german-volume-training-programs.html
- https://www.healthline.com/health/exercise-fitness/german-volume-training#exercise-plan
Chelsea Pineiro

Chelsea has been active most of her life, which led her to become a Personal Trainer and Yoga Instructor for the past 7 years. Health and Fitness are not solely dependent on movement, though, and with that understanding, she addresses her client’s other needs, such as diet, mindfulness, and stress management.

When she is not training clients or teaching Yoga, she is finding new activities that keep her mind and body active, such as hiking, photography, listening to podcasts, or playing video games. She is constantly working toward finding natural solutions to live a balanced lifestyle, inclusive Yoga for all body types, and aiming to find mindfulness in everything she does.
July 15, 2021
Favorite Yoga Streaming Apps
Are you getting bored of your workout routine?

Are you looking for something new that doesn’t burn a hole in your wallet?

I’ve tried out a few online yoga platforms so that you don’t have to! But trust me, you’ll want to try these ones out for yourself! 😉

Before you get started on these apps, I’ll be providing the following info for you so you know what you’re getting yourself into:
- What is it?
- What kind of workouts can I expect?
- Who teaches the classes?
- Cost & Accessibility
- Why I loved it
Here are my favorite Yoga Streaming Apps of 2021

Omstars

What is it?

Kino Macgregor started Omstars several years ago when she left Alo Moves and in order to replace DVDs. If you don’t know who Kino is, she’s one of the bigger North American names in Yoga, who’s especially known for her Ashtanga practice.

This is a paid yoga app that offers a 14-day free trial. After the trial, you can choose from a monthly subscription or an annual subscription.

Not only are there classes available to those wanting to learn Yoga for the first time, but they’ve also got Teacher Training classes and scholarships available for those who cannot afford the pricey courses necessary to become a teacher. I thought that was a nice touch!

I used it for the Unlimited streaming, so I didn’t participate in live classes, but it’s something I might try this month.

What kind of workouts can I expect?

You name the Yoga style and they’ve got it.

Here are just a few: Ashtanga, Vinyasa, Chanting, Kids Yoga (love this!), Diverse Movement, AcroYoga, Yoga Tutorials, Yoga Philosophy, Handstands, Guided Meditation, and more!

Just make sure you’ve got a yoga mat and any of your preferred props, like blocks, bolsters, and yoga straps.

Who teaches the classes?

Source: https://www.kinoyoga.com

A better question would be: “Who DOESN’T teach on Omstars?!”

Although I joined because I was familiar with Kino Macgregor’s work, I was surprised at all the other teachers that were at my disposal to follow and learn from. WOW.

There are big names and some you may not recognize, but I’ve tried at least 8 different teacher’s classes and I can say I was not disappointed!

Cost & Accessibility

After your 14-day free trial, you are automatically billed monthly or annually. This is a feature I don’t like! Before starting your 14-day trial, you need to enter in your credit card information and choose monthly or annual membership before you even get started! You need to cancel your membership before the trial is over if you want to avoid getting charged.

I personally signed up month-to-month because I wasn’t sure if I’d like the app. But if you do need to cancel, you can still finish out the month you’d paid for, which is great!

Monthly costs are $18.99 and the annual fee is $189.99, meaning you receive 2 months free if you go for the latter. If you like the convenience of being able to enjoy yoga at home, this is a way more cost-effective way to do yoga than splurging at a studio.

Specialty yoga classes/courses are a bit pricier but don’t seem to require a membership, so you can sign up for a flat fee and have lifetime access!

Classes are accessible by phone, tablet, and computer, but I highly recommend casting it to a bigger screen like your desktop or TV. Yoga is pretty precise sometimes, and you don’t want to miss out on the cues you’re being given.

Why I loved it

I love the diversity in styles and teachers. Omstars has a community-inclusive feel, which is great since I always thought Kino was a hardcore Ashtangi who would not budge from that style. It’s great for those who can’t afford to attend classes in person, beginners and advanced, those who like to workout at times where classes wouldn’t be available in person, and those who want more of a community feel.

Alo Moves

What is it?

A Yoga, Fitness, and Meditation app that is geared to all. I find a lot of these apps lean heavily to the more feminine side, but I can see a lot of the Men in my life wanting to sign up for Alo, as it looks very polished and quite challenging. However, I know many people of different backgrounds, genders, and fitness levels that would benefit from an app like this.

What kind of workouts can I expect?

From Beginner to Advanced, or Low Intensity to High Intensity, there is something for everyone. There are even Pre and Post- Natal classes.

Whether you want to meditate, do a yoga class, or a hard Tabata or HIIT workout, they’ve got something for you.

I noticed this one does not advertise a HUGE variety of classes, and I kind of like that. They do what they do really well, and they don’t dabble in other activities like bouncing on trampolines or heavy strength training.

Who teaches the classes?

Source: https://www.alomoves.com/

The teachers/instructors all have different backgrounds and you can see this in their bios which are posted on the website before you even sign up. These instructors have been teaching for a long time, and they continue to learn as they grow, which is crucial, as things are always evolving and these teachers seem to adapt well to these changes.

They’re all intimidatingly good-looking and ripped, but once I got over that, I thoroughly enjoyed the classes! 😂

Cost & Accessibility

Alo offers a 14-day free trial. After that, you’re looking at a monthly or annual commitment.

A monthly membership will put you back $20/month, while an annual membership costs $199. You can cancel at any time! After canceling your account, you will be able to access Alo Moves until the last day of your billing cycle, and will not receive a refund for the current month.

You can access classes by desktop, laptop, iPhone, Android, tablets, and casting to your TV.

Why I loved it

Before you sign up for anything, you can read the bios of the instructors. This is important to me because I teach yoga and I would want to let students in on my style before they commit.

I have to admit out of all the apps I used, this one wins for class backdrops. Some of the trainers were in a beautiful, plain studio, while others were on a sandy beach by the pool. Tawny Janae and Kupah James teach classes in the Red Rock Canyon, snowy Tahoe, the California Desert, and Hawaii. Honestly, this has made me miss traveling so much, but seeing those backdrops helped a lot!

I have trouble falling asleep and staying asleep at night, so I was happy when I found out they have sound baths on Alo Moves which usually cost around $25-$50 in person. My favorite was the Sound Bath performed by Phyllicia Bonanno. It’s nice to have everything in one place so that I can workout and then also chill all while on the same app.

Glo

What is it?

Winner of the Women’s Health’s Fit Tech Award Winner 2020, this app was probably the least shiny and fancy of the 3 apps I tried. But don’t let looks deter you from trying this app.

When you start up their 7-day free trial, you will be asked to answer 3 simple questions in order to personalize your practice, which many other apps neglect to do. This makes it way more tailored to your current fitness level.

Like some of the other apps, Glo also gives you the option to join in on a live class, which can be nice if you want to practice with other members around the world.

What kind of workouts can I expect?

You can choose between individual classes or a Program, which takes you through a variety of pre-set classes or that will last you 1-8 weeks depending on how much time you can dedicate.

With 16 different styles of Yoga, you are sure to find something that suits your needs and fitness level. Variety is not lacking! Teachers come from a global network of world-class instructors. Classes are set in an empty studio so there is no flash or anything to distract you from the practice, which I appreciated.

You can choose from Yoga for beginners to Pilates, Yoga conditioning (really enjoyed these!), and live yoga classes.

Who teaches the classes?

An impressive crew! And they all have different backgrounds. Some classes are just lecture style, which means this app is geared toward yogis who want to learn more about yoga culture and maybe improve their teaching style.

Go onto the Glo website and go through the Instructors to find out more about these incredible yogis. Also, notice that they have Guest Teachers… which is pretty impressive. You can take a look at their profile, which will lead you to their website or social media. This shows that Glo is all about the people: they want to showcase good instructors and make sure the users of their app have access to all resources even if it takes you off their page.

Cost & Accessibility

You’ll receive a free trial, after which you will need to commit to either a monthly or annual subscription. Glo offers a monthly subscription option for $18 USD. They also offer an annual subscription option for $162 USD.

You can access all classes on Google Chrome, Safari, Firefox, Microsoft Edge, etc. Plus all the other convenient options like iOS app, Android, TV apps, and Google Chromecast.

They also give you options if you do not have props or don’t know which props to buy since they know not everyone has access to these.

Why I loved it

All the classes without all the noise! The classes were simple but HARD! The instructors weren’t overly enthusiastic and just seemed really humble and happy to be there.

I don’t use many props in classes, but I love when I get to use Therabands, and I just happened to have one lying around at home that was starting to get covered in dust, so it was the perfect mind to get moving.

You can completely mute the music which is great, because sometimes I just felt like playing my own music, although their music flowed well with the classes.

I chose these I did try other Workout Streaming Websites and apps, but unfortunately, they included other equipment that I wouldn’t say are very cost-efficient, such as Kettlebells and Heart Rate Monitors, all of which I already had.

This was the list of my Top 3 Yoga apps. If you want to see the 3 Fitness apps I tried and enjoyed, click here.

I tried to choose apps/websites that required minimal equipment and were cost-efficient month-to-month.

Have you tried any of these workout streaming websites or apps yet? Have you tried others that you felt were more interesting, fun, affordable? Please let me know in the comments below! I’d love to give it a try and I’m sure our readers would love to check them out too!

Chelsea Pineiro

Chelsea has been active most of her life, which led her to become a Personal Trainer and Yoga Instructor for the past 7 years. Health and Fitness are not solely dependent on movement, though, and with that understanding, she addresses her client’s other needs, such as diet, mindfulness, and stress management.

When she is not training clients or teaching Yoga, she is finding new activities that keep her mind and body active, such as hiking, photography, listening to podcasts, or playing video games. She is constantly working toward finding natural solutions to live a balanced lifestyle, inclusive Yoga for all body types, and aiming to find mindfulness in everything she does.
July 8, 2021
Favorite Workout Streaming Apps
Are you getting bored of your workout routine?

Are you looking for something new that doesn’t burn a hole in your wallet?

I’ve tried out a few online workout platforms so that you don’t have to! But trust me, you’ll want to try these ones out for yourself! 😉

Before you get started on these apps, I’ll be providing the following info for you so you know what you’re getting yourself into:
- What is it?
- What kind of workouts can I expect?
- Who teaches the classes?
- Cost & Accessibility
- Why I loved it
Here are my favorite Workout Streaming Apps of 2021

FitOn

What is it?

This is a free fitness app built with fitness junkies and beginners in mind. It’s a very welcoming environment, and it seems like the instructors are genuinely having fun teaching.

What kind of workouts can I expect?

A great mix of everything!

Choose from Cardio, Strength, HIIT (High-Intensity Interval Training), Toning, Yoga, Stretching, Bodyweight workouts, Barre, Circuits, and Pilates.

The shortest workouts are about 5 minutes and the longer ones are over 30 minutes. You can also change the Intensity depending on your level or how you’re feeling. You can go for Low, Medium, or High Intensity.

Who teaches the classes?

Mostly celebrities.

Source: fitonapp.com

I was most excited to try Gabrielle Union’s classes because I’ve always thought she was super fit! But I was more excited to try Cassey Ho’s classes because I used to follow her and her videos religiously on YouTube in the early 2000s when a gym membership was out of my budget.

Cost & Accessibility

FitOn is marketed as Free, and for the most part, it is! Usually, this is a way to get people to join, and then when you join, you realize most of the videos are only available through a paid subscription. Not FitOn.

“Yes, [the app is] actually free, there is no catch. We are NOT selling your data or using it to target you with ads.

At FitOn, we are dedicated to building a next-generation health & fitness platform and we simply don’t want any barriers holding people back from being able to leverage the product and all the workouts from our amazing trainers to improve their health & happiness.”

The only reason I’d pay for a subscription (which is an option) is to download classes so that I can bring them with me outside. Otherwise, I have access to Wifi almost anywhere so it’s not a necessity!

The app is accessible on most laptops, desktops, tablets, phones, and Apple TV. You can even cast it onto your TV!

Why I loved it

This reminds me of the Tone It Up Girls who created the Tone It Up: Workout & Fitness App, but FitOn is a free version! Both are great, but I prefer this one because I know I don’t have to spend money to get a good workout in.

You get a good amount of variety in the classes, most of them requiring minimal to no equipment, but you also have access to blogs about fitness, nutrition, and wellness so you can learn on your own time.

Obé

What is it?

Obé stands for Our Body Electric, inspired by a Walt Whitman poem which explores the physicality of the human body, called “I Sing the Body Electric”.

This online platform is visually appealing, with classes taking place in a neon pastel studio.

You are encouraged to participate in 5 classes a week (3 strength-based and 2 cardio-based workouts), where you’re encouraged to just show up and do what you can!

This app was built for those who get bored easily, which makes it a great option for those who tend to quit their fitness routine early.

What kind of workouts can I expect?

The variety is great! If you’ve got a trampoline (even a mini one will do), they’ve got Bounce classes! Other classes include Sculpt, Dance HIIT, Pilates (my favorite), Barre, Strength, Yoga, Power, and more.

There are also programs available that last between 7 and 30 days so you have a bit more structure. There are also short videos that help you improve specific skills like running. Some of these include how to warm up for a run, how to foam roll, and Recovery Breathwork.

There are 22 live classes daily… Holy Moly! I was only able to catch a live class 2x while on this membership, but I felt like I was part of the community while working out alongside other fitness enthusiasts!

Expect to use more equipment as you get stronger, such as resistance loops, hand weights, ankle weights, and sliders, which are available in the Obé store, of course!

Who teaches the classes?

Source: Obefitness.com

I didn’t recognize any of the instructors and I think that’s great. These are everyday fitness instructors that you could potentially see at your local gym, but they are available to all of us online.

They all bring a different energy to the table, and it was great to see with which instructors I would work best.

Cost & Accessibility

Obé is available in the US and Canada at a fairly decent price when compared to paying for a gym membership or a yoga studio. The variety makes it worth it!

They’ve got 3 different payment plans, which all offer different benefits, so one may be more worth it to you than another. I decided to try 2 months and get billed monthly for $27, which gave me access to the live classes every day, over 5,500 on-demand classes, and the training programs.

Another option is paying for a Quarterly membership, which means you’re billed quarterly ($21.67/month), where you get special discounts and offers from brand partners, exclusive access t premium Level Up Club classes (the more popular workouts on the platform), and $10 to spend on the Obé shop.

The Annual membership saves you $125 per year ($16.58/month), and you are billed $199 annually. You’ll get the same benefits of the Quarterly membership but with $20 to spend on the Obé shop.

As they say on their website: “You can obé your way, every day—on your big-screen TV, your laptop, even your phone. Any screen, anywhere!”.

Why I loved it

Although the free trial is only 7 days, I was eager to give them my money and get access to these classes for at least a month or two. The price was worth it and I never got bored! I even tried classes I never thought I’d like and was convinced otherwise – Barre classes are now one of my favorites because they’re similar to Pilates but with more dancing!

This is the kind of app I’d come back to in a few months to spice up my workout routine, although, at the moment, I’d like to focus on building strength, and that requires heavier weights and less cardio.

Remember to start up your app a little early if you are planning on joining a live class… these instructors start right on time, which I love! I forgot to mention, you can see other participants in the live workouts which I think is amazing. It may not be for everyone, but you can choose to keep your camera off.

I can also appreciate a visually appealing website, and they’ve definitely made the pastel colors work for them.

Check out their blog for stories on Lifestyle, Health, Style, and Member stories!

Nike Training Club

What is it?

A free fitness app by none other than Nike! If you want strength training, Cardio, or Meditation, they’ve got it!

They’ve got individual programs and multiweek training programs, which are my favorite. It’s like having a trainer on your phone!

What kind of workouts can I expect?

Workouts are tailored to your current fitness level. You’ll have to go through a questionnaire before you even get started so Nike knows what they’re working with. You’ll answer questions like how active you are, your height, your weight, and more.

With that information, they’ll provide workouts tailored to you, general workouts for all, and a section where you can create your own workout plan or choose from pre-made sequences/plans.

I love that you can browse workouts by muscle groups, which is what we would normally do at the gym. One day could be legs, one day could be for upper body, or you could even specify you want to work on glutes or abs. Some of the best workout plans I’ve seen on the app are between 4 and 8 weeks long, which gives you a bit more structure if that’s what you’re looking for. I personally like that because it takes out the guesswork for me. I know tomorrow’s workout is already planned, so I no longer need to plan it out the day of.

The plans are what make this app! You can keep track by the date which classes you’ve got coming up, which makes it nice and organized for the user. Take the guesswork out of your workouts and give it a try! I’ve been enjoying the Bodyweight Plan for 3 weeks and have 1 week left to go.

Who teaches the classes?

The most athletic people I’ve ever seen! And yet they still look like everyday people. Sure, they look super strong, but I feel like I strive to look like them and I feel confident that I can achieve that! I felt different with the athletes teaching classes for Alo Moves – they just intimidated me!

Cost & Accessibility

There’s zero pressure to pay here – no upgrading to a paid or premium version needed.

The app is available on Apple and Android devices. The UX design is divine! It’s so easy to navigate thanks to its clean layouts, helpful visual and oral cues, and a variety of different athletes/trainers.

This is another one of those community-based apps, where they even offer classes and organized activities in certain cities. Albeit, you need to have access to a pretty big city like New York or Toronto, but once the pandemic is over and things start to go back to normal, I think this will gain a lot of traction!

Why I loved it

I’ve always enjoyed the work that Nike does to run their Run clubs and in giving back to the community (Camp Ooch), so I wanted to try the Training App.

I was not disappointed. Although it is very basic, I’m used to this style of training, as my training style was fairly basic as well. As a trainer, basic gets you the results you’re looking without having to use too much brainpower. By that I mean, you don’t need fancy moves and you certainly don’t need to change up your program every day to see results. I can tell this app was built by certified trainers who were looking to boost the user’s performance and not just focused on aesthetics. For that, I applaud Nike!

Keeping it free was also a major win because I will continue to use this well into 2021 and likely 2022.

I did try other Workout Streaming Websites and apps, but unfortunately, they included other equipment that I wouldn’t say are very cost-efficient, such as Kettlebells and Heart Rate Monitors, all of which I already had.

This was the list of my Top 3 FITNESS APPS. If you want to see the 3 YOGA APPS I tried and enjoyed, click here.

I tried to choose apps/websites that required minimal equipment and were cost-efficient month-to-month.

Have you tried any of these workout streaming websites or apps yet? Have you tried others that you felt were more interesting, fun, affordable? Please let me know in the comments below! I’d love to give it a try and I’m sure our readers would love to check them out too!

Chelsea Pineiro

Chelsea has been active most of her life, which led her to become a Personal Trainer and Yoga Instructor for the past 7 years. Health and Fitness are not solely dependent on movement, though, and with that understanding, she addresses her client’s other needs, such as diet, mindfulness, and stress management.

When she is not training clients or teaching Yoga, she is finding new activities that keep her mind and body active, such as hiking, photography, listening to podcasts, or playing video games. She is constantly working toward finding natural solutions to live a balanced lifestyle, inclusive Yoga for all body types, and aiming to find mindfulness in everything she does.
July 6, 2021