Tag Archive for: fitness

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Searching for a Personal Trainer in Victoria to Help You Achieve Your Goals?

Searching for a Personal Trainer in Victoria to Help You Achieve Your Goals?

Are you on the search for a personal trainer in Victoria? Whether you’re a gym novice who needs help designing a fitness program or a seasoned athlete who is aiming to improve performance or rehabilitate following an injury, here’s how our personal trainer and certified kinesiologist, Angelina Schaaf, can help you get on track, stay the course and achieve your optimal fitness and performance goals this year.

How to Choose the Right Personal Trainer in Victoria for You

There are a lot of personal trainers in Victoria to choose from, and selecting the right one for your specific needs can be a challenge. People often ask their friends for recommendations, but that doesn’t always result in a good match because what works for one person may not lead to a successful outcome for another. Fitness training isn’t one-size-fits-all. You need a trainer with the right experience to understand where you are in your fitness journey now, what tweaks and adjustments may be required to avoid injury, and the specific volume and stimulus required to ensure continual progress. For example, here are just a few of the main reasons people choose Diversified Health Clinic’s personal training services:

  • Certified kinesiologist: Angelina Schaff is an experienced personal trainer and a certified kinesiologist. Her in-depth knowledge enables her to identify, correct and ensure optimal lifting techniques, posture and movement patterns that avoid injury and effectively isolate the right muscles. Angelina also knows what each fitness program requires to balance muscle groups for optimal results and performance. 
  • Injury Rehabilitation: When embarking on a new fitness routine or exercise, the last thing you want is to compromise an old injury. Personal training at Diversified Health Clinic can be tailored for safe and effective injury rehabilitation and improved strength and mobility. 
  • Sports conditioning and training: On-season and off-season, Angelina Schaaf offers bespoke fitness programs that improve speed, strength and performance while correcting suboptimal movement patterns to avoid muscle imbalances or injury. Our programs can be tailored to each sport, including pre and post-season conditioning. 
  • Goal Specific: Angelina will design your fitness programs according to your immediate and long-term goals. A client whose goal is to lose weight and build lean muscle will require a program that is vastly different from a client whose goal is to increase power, combustive strength and muscle mass. Personal training at Diversified Health Clinic starts with a thorough health assessment to clarify your goals, followed by a physical evaluation to determine your current conditioning before custom-designing an effective program just for you.

Fitness programming isn’t a one-size-fits-all approach — it has to be tailored.

Ensuring Good Habits Stick

It’s no coincidence that the post-holiday period between January and February brings many people to the gym, full of enthusiasm about improving their fitness. While getting started is half the battle, the real challenge is making new habits stick. Consider how many resolutions you’ve made in the past that fell to the wayside when other things got in the way. Working with a personal trainer gives you an accountability partner and helps motivate you long after your natural enthusiasm has worn off. 

Focus and Privacy

Diversified Health Clinic has a private gym space with everything needed for a comprehensive training program. Clients appreciate the one-on-one focus they receive from our personal trainer, and our safe and uncrowded gym space is ideal for injury rehabilitation programs and sports conditioning. 

Building Optimal Outcomes

How to choose the right personal trainer in Victoria.

Why hire a personal trainer when you can show up to the gym and simply “wing it” as you go? As the old adage goes, “failing to plan is planning to fail.” While it’s true that you can still benefit from working out without a program, if your goal is to make improvements and other changes, you’ll likely require a plan to see results. Fitness programming is crucial because our body always seeks homeostasis and the path of least resistance. Training without a plan can often result in a lot of time spent exercising with few physiological changes to show for it. It can also result in performance plateaus due to the body becoming accustomed to stimulus. 

An experienced personal trainer such as Angelina will know which exercises are best suited to your current situation and goals and how much volume, intensity and change are required to deliver ongoing and progressive results. And let’s face it, a few things are more motivating than noticing a positive change from the time and effort you put in at the gym. 

Take the First Step Towards a Happier, Healthier and Fitter You This Year!

Call Diversified Health Clinic today at (250) 382-0018 to book with Angelina Schaaf, our kinesiologist and personal trainer in Victoria, BC., or book an appointment online.

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Fall in Love With Fitness Again. The Right Personal Trainer Makes It Possible

Whether you’ve taken a long hiatus from your fitness routine or you’re questioning the effectiveness of your current exercise program, there are a few common barriers that may be hindering your results and souring your relationship with fitness. The good news is that the right personal trainer can make a difference. Here’s how:

Common Fitness Barrier #1: You Don’t Know What You’re Doing

A personal trainer takes the guesswork out of your workout routine.

Perhaps it’s your first time visiting a gym, or maybe it’s been so long since you’ve picked up weights that you can’t remember what to do and how to do it properly. You know how that saying goes: when you fail to plan, you plan to fail. Winging it at the gym may feel productive, and it’s certainly better than doing nothing, but for your relationship with fitness to really stick, it needs repetition and consistency. But first, you need to familiarize yourself with the exercises you’ll be doing and why you’ll be doing them — you need a plan! Personal training takes the guesswork out of your workouts with a formula for success. 

Common Fitness Barrier #2: Your Workout Routine Is Painful, Boring, or Both!

The right personal trainer will identify what your workouts need to deliver results.

If your current workouts feel like a slog:

Something needs to change fast before boredom makes you part ways with your gym and question your commitment to fitness. There are several ways to get to your goal without suffering through workouts that make you feel like a hamster on a wheel (hey, hour-long treadmill sessions, I’m talking about you). If you hate what it takes to see results, heading to the gym won’t stand a chance at competing with other, more pleasure-inducing priorities such as Netflix. 

Even worse, pain puts the brakes on activity and progress faster than boredom:

When something hurts, your body screams, “stop!” And often for a good reason. Past or impending injuries, including your general health, should always be assessed before starting a new activity. And, if something hurts, have it checked out by a practitioner before proceeding. One of the key roles a good personal trainer plays in your relationship with fitness is to help you avoid injury by ensuring proper form and addressing any muscle imbalances.

A good personal trainer will also help you know how hard to push and how long to rest, which helps you feel less sore between workouts. While pain means “stop,” muscle soreness is part and parcel of muscle growth, but the right balance of personal training and rest can make delayed onset muscle soreness less severe and more manageable.

Common Fitness Barrier #3: You Stopped Seeing Results

Let’s face it, relationships stick when needs are met, and if your current workout routine is making you feel stuck, it’s time for an intervention. Time, after all, is your most precious commodity, so it makes sense to want to get something out of all the time you invest in the gym and your workouts. 

A good personal trainer and exercise plan takes into account your level of fitness now and what needs to be done to achieve your attainable goals. Personal training is more than jotting down a series of exercises.

The right personal trainer is a skilled strategist that considers:

  • Your current fitness level and abilities
  • Your lifestyle and time constraints
  • Your rest and nutrition 
  • Habits and attitudes towards food and activity that sabotage progress
  • Whether your goals are realistically attainable for your physiology
  • What exercises are best suited to your abilities and goals
  • Exercise frequency, duration, and intensity needed to achieve your goals within the time you can allot to fitness
  • How often your exercise plan needs to change to warrant progressive results
  • How to do each exercise safely and effectively, with proper form that takes into account your body’s dynamics, past injuries, and range of motion – slight adjustments can make a world of difference

Ready to Fall in Love With Fitness Again?

It’s easy to put off making changes, but the sooner you do, the closer you’ll be to attaining your goals (and enjoying your workouts). Our Personal Trainer and Kinesiologist, Angelina Schaaf, is here to help. Imagine how great you’ll feel seeing results from a customized workout plan designed specifically for you and your goals. 

Take the next step:

Book a consultation with our personal trainer and kinesiologist, Angelina Schaaf. Call our clinic today at (250) 382-0018 or book your appointment online.

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How To Increase Your Daily Physical Activity

We all know the benefits of exercise.  Yet many of use still find it difficult to incorporate physical activity into our daily lives. Most of use have good intentions, but do not seem to find the time to exercise.

Not enough time is the number one excuse for remaining inactive.  We believe that five or ten minutes isn’t going to effect anything.

Too tired is the second most common excuse. Sitting at a desk all day will make you feel tired and sluggish.

For any of the other excuses you come up with just remember, they are only that, acknowledge them for what they are and do it anyway. Remember it’s important for your well being to add physical activity into your lifestyle.

Stop thinking exercise and start thinking about fun recreational physical activities that you can do with friends.

What can you do at home?

Modern technology has taken most of the physical activity out of chores. You need to replace the lost physical activity with something else. For instance, when you are watching television, use the commercial breaks to, fold laundry or unload the dishwasher. When working at a your computer remember to take “physical breaks” every 40 minutes, for 5 minutes to tone your muscles with a few easy stretching and strengthening exercises.

What can you do at the office?

Next time you need to talk to a co-worker, why not hand-deliver a message instead of picking up the phone or texting. The simplest way to increase your physical activity at work is to walk during your lunch, and not to use the elevator or stairs.

Bring your runners to work and turn your coffee breaks into a “stress-reduction and revitalization break,”  you can also try biking to work a few days per week.

What can you do with our cars for short trips?

For most of us, it is just force of habit combined with very little time. If you stop to think about this, does an extra 10 minutes really make such a big difference to your schedule? Think of the saving of wear and tear on your car and think of the benefits a quick walk will do.

If you must drive, park in the farthest space in the parking lot, so you will have to walk for an extra few minutes – remember it all adds up!

Walking!

Walking is the easiest and most popular way to increase your level of physical activity. Try to incorporate walking every day… go window shopping, walk around your neighbourhood, remember if you make it fun, there is a greater chance that you will continue.

The key to success is variety; so change your routes, change your pace, change your stride.

Plan ahead

  • Get organized.
  • Planning helps to overcome the tendency to put off the activity when the time comes to actually “do it”.
  • Remember to place your runner and socks by the front door the night before so they are ready to leave with you to go to work.
  • If your family is going hiking on the week end, make sure that everyone’s out door gear is ready and near the door, also that all supplies including the food is ready to go. This will help you to overcome the “ I’m so comfortable and cozy let’s go next weekend” scenario.

Make this month, the month you make a commitment to increase your physical activity on a daily basis. You will soon find out that it is much easier than you thought and that the reward of feeling better and having more energy will motivate you to keep “up the pace” and to find more creative ways to fit fitness, into your daily schedule!

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Get Your Fitness Back On Track

Join Dr. Tanya Crowle in this 45 minute interval training fitness class focused on core strength and stability, which will increase your metabolism and help you burn fat and create more lean body mass.

This class is perfect for lunchtime, and all levels of fitness will be accommodated.

Classes starts Monday, November 5, 2012 – Wednesday, November 28, 2012

Mondays & Wednesdays from 1:15 pm to 2:00 pm   (more times available on request)

8 classes- $160.00

Instructor – Dr. Tanya Crowle

Tanya’s emphasis is on personal & group fitness.  For her own workouts she enjoys running, HIIT (high intensity interval training), weightlifting, kickboxing, yoga, and Pilates all of which she implements in her specialized boot-camp classes.

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Our Health Clinic Answers the Question, What is Chronic Back Injury?

Our health clinic answers the question, What is Chronic Back Injury?  A healthy back is straight, moves easily and is free of pain. When there is pain in any area of the back for a very long period of time, this is called chronic back injury, or chronic back pain.

The most common area for chronic back injury is the lower back; also called the lumbar spine.

Back pain is usually defined as either acute or chronic. Doctors may diagnose low back pain as acute if it lasts less than a month and is not caused by serious medical conditions. If the pain persists, it is considered chronic back injury, also called chronic back pain. This constitutes only 1% to 5% of back pain cases.

Our Health Clinic Answers the Question, What is Chronic Back Injury?
Chronic Back pain

Herniated discs are also a common source of back pain. Inside each disc is a jelly-like substance and 80% of the disc is water, which makes it very elastic. A disc does not contain any blood and relies on nearby blood vessels to keep it nourished. A herniated disc occurs when the cartilage between the vertebrae tears. As a result the cartilage and its contents will bulge out from between the vertebrae, often putting pressure on the nerves in the area.

How Common is Chronic Back Pain?

  • Almost 20 million (2 in 3) Canadians will have at least one episode of back pain in their lifetime.
  • 600,000 (1 in 50) Canadians will be disabled by it.
  • Chronic back injury occurs in both men and women.
  • It can affect people of any age, but older people are more likely to have chronic back pain.

Back pain is the most prevalent medical disorder in industrialized societies.

What are the Warning Signs of Chronic Back Injury?

  • If you have pain in the back that lasts for longer than a few days but less than a month this is called acute back injury.
  • If the pain lasts longer than month this is called chronic back injury.
  • The pain can be anywhere in the back. It can be in one area only or spread across a wide area.
  • Your back might be stiff and the muscles swollen. This combination of pain, stiffness and swelling is called inflammation.
  • Some injuries will cause muscles spasms in the back, and pain or weakness in a leg.

Back pain can develop anywhere from the neck to the lower spine. The pain can be localized or spread across a wide area and radiate from a central point. Muscle spasms may occur at the site of the pain. Some people also get pain or weakness in a leg as a result of back injury.

What causes Chronic Back Injury?

  • Many times the cause of chronic back injury is not known.
  • Poor posture is the most common cause of back pain.
  • Injury due to lifting heavy objects is also a frequent cause of back pain.
  • Being overweight and not exercising enough can increase your risk of back injury.
  • If your back is weak you can get back pain when you get upset or feel stressed.
  • Some types of arthritis can cause chronic back pain.

How to avoid Chronic Back Injury;

  • Be kind to your body. After doing heavy work, or doing the same task over and over, stop and rest.
  • Use your back, arms and legs in safe ways to avoid putting stress on joints.
  • When you lift a heavy item keep it as close to your body as possible. Keep your back straight and use your legs to do the lifting.
  • Use helpful devices such as a cart to carry your grocery bags.
  • Maintain a healthy weight to avoid putting extra stress on your joints.
  • Be aware of your posture and be sure to stand and sit straight.
  • Wear proper walking shoes that support your feet and help keep your back and legs straight.
  • Sleep on a firm mattress and support your neck properly with pillows. Do not sleep on your stomach as this can strain your neck.

Receiving regular maintenance treatments from your health practitioner is a great preventative measure; so when our health clinic answers the question, What is Chronic Back Injury? You will already know how to avoid this condition.

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Boot-Camp Workout for Women you can do at Home | rehab victoria bc

Finally a Boot-Camp workout for women you can do at home!

Start by jogging for two to three minutes to warm up, then start with the first exercise in Round 1.  Do as many reps as you can in 30 seconds, rest 10 seconds, then continue until you’ve completed each exercise for 30 seconds in the order shown.  Rest for a minute, then do the exercises in Round 2. Rest for another minute, then repeat the entire sequence so you’ve completed two sets of each round.

Boot-Camp Workout for Women you can do at Home | rehab victoria bc

Photo Credit: dli.ro

Round 1:

Squats – With feet hip-width apart, bend your knees to 90 degrees, keeping your chest upright. Return to standing.

Pushups – Place hands wider than shoulder-width apart and lower your chest to the floor.

Bicycle Crunches – Lie on your back, hands clasped behind your neck. Bring your right elbow toward your left knee while straightening your right leg, raised six to eight inches above the floor. Alternate sides.

Jumping Jacks – Raise your arms out to the sides & above your head; at the same time, jump up & spread your feet wide. Reverse & repeat.

Back Extensions – Lie facedown with your arms at your sides and slowly raise your head, shoulders, and chest off the floor.

Round 2:

Walking Lunges – Step forward with your right leg and bend your knees to 90 degrees. Move forward as you alternate legs.

Squat Jumps – Do a squat, then jump as high as you can while throwing your arms up into the air, landing softly right into another squat.

Close-Grip Pushup – Place hands side by side, thumbs touching, and lower your chest to the floor.

Standing High-Knees – Jog in place, quickly alternating bringing your knees up toward your chest.

Mountain Climbers – From a pushup position, quickly alternate bringing your knees toward your chest.

Boot-Camp Workout for Women you can do at Home | rehab victoria bc – This boot camp is designed by trainer Laurel Blackburn from Womens Health Magazine.

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