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It’s a great question. This came up at the Rising Strong Retreat and again recently during a discussion on focusing less on others and more on ourselves, because the “Comparison Trap" is a real battle, but a losing one. 1) Less Judgement The heavier feelings some of us may have when comparing “Present Us” to “Past Us”, is common. IMO if we are doing this, looking bad with less judgment helps. I know—sounds cheesy. But often an initial response we have is to criticize ourselves. 2) Less Comparison Altogether? Our body’s appearance and abilities are changing continuously, whether we jive with it or not—we weigh differently at different times of the day. Our bodies look different upon movement, than at rest. And our body’s looks, needs and abilities will also change given our environment and with time. But I like to remind myself that whatever changes are happening physically, they do not actually make me any more or less of a person—better or worse. So, maybe we need to stop comparing our bodies, to even our own bodies, allowing us to just be present—to just be? I’m not sure. 3) Seek Professional Help Talking with a professional to help navigate this space may further help. Some may offer phone or online services, with sliding scale options. This is just scratching the surface of a much bigger, nuanced conversation(s). We are all human, experiencing our own versions. We’re all doing our best right now. You’re awesome.

I sat and had a coffee with a client for two hours. We had not seen each other since November, but remained in contact here and there. The theme of the two hours was: It’s hard to juggle everything and you shouldn’t feel shame or guilt because you cannot workout right now—internally or from someone else. “If it’s important to you, you’ll make it happen—make yourself a priority.” I agree with the sentiments. Our health needs to be a priority in our life. But as my responsibilities have shifted over the years, no longer is my time, just “my time”. So I have realized the sentiments are just not that simple. We ALL have access to DIFFERENT hours and energy levels in a day. As Fitness Coach Karen Preene notes, some people need access to childcare, ensure employee’s needs are met and their bosses are happy. They have romantic partners to show up for, friendships to nourish, and parents and loved ones to care for, finances, disabilities and illness to manage. I have clients trying to manage all of it. Myself—trying to nurture friendships, show up for my common-law partner and run my fitness business can be a tough balance. Also trying to make sure an older family member gets to their medical apts, while you’re retaining their own medical conditions (for their benefit and yours), helping them with groceries, haircuts, prepping their food and paying their bills is a completely different layer. So when someone tells me “time” is their biggest barrier to exercise… it’s not an excuse…it’s a reality. If time is a barrier and you want exercise in your current routine, make it work for you. Sometimes that is walking/running, taking a class, YouTube yoga or fitness classes at home. Home programs/online training… sometimes booking time with a Personal Trainer is what you need in your schedule to keep you consistent. Just don’t feel shame or like you don’t care, if you’re struggling to find time to “make yourself a priority”. Also -- If you’re someone who is taking on the role of a Caregiver for a loved one… the very nuanced levels of love, gratitude, guilt, chaos and exhaustion you may feel, while trying to efficiently blend that into your own calendar needs/wants… I want to say you’re doing great. Note: Karen Preene's work has made me do a deep-dive into this concept. Follow them for more great information. Click here.

I was defeated—frustrated by the exercise. “This is stupid—just pull your-self up”, I would tell myself. "Just do the damn thing." After months (years) of work/consistency, one seemingly random day, my head when over the bar—“Wait, what just happened!”? It wasn’t until much later on I realized it was never just about the pull-up. I always admired the people who could perform the pull-ups. From an early age I always associated pull-ups with the people I saw performing them—muscular, athletic, popular, strong and “fit”. So if I could perform pull-ups—then I must be like them. For years I thought I wanted to accomplish the exercise—after accomplishing the goal I realized what I actually wanted to overcome narratives the exercise represented to me—“you’re weak, not athletic… not good enough.” This is a foundation of why I got into this industry; to show others who identify as not having a strong athletic ability or those having some form of anxiety when getting started, regardless of past experience, who maybe don’t feel like they’re “enough”… that they have actually been that all along. I do that through fitness.

I use to stretch religiously after workouts for the purpose of minimizing soreness. This is still a common idea. Studies have shown that post workout stretching doesn’t actually affect post workout soreness. Author and Researcher, Alex Hutchinson cites a study done back in 1986 in Amsterdam, where they tested muscle soreness days after a workout. Participants performed strenuous exercises with one leg and not the other. One of the tests used electrodes to record electrical activity in each pair of legs, and no soreness was found. This ended the 1960’s theory of delayed onset muscle soreness. The theory is that that after heavy exercise, damaged muscles go into spasm, decreased blood flow and caused discomfort. This is when the stretching theory came to life to help offset the hypothetical spasms. Sounds logical. Studies have been done since then—one in 2009 with Australian rowers. One group rested for 15 minutes following a stair workout, while the others stretched for 15 minutes; a week later they switched. Over the three days following the workout, they found no difference in strength, soreness or blood levels of creatine kinase (marker of muscle damage). So it seems based off studies, stretching doesn’t actually help post workout soreness. What good is stretching then? Stretching might not play a role in decreasing soreness, but it does still affect muscle flexibility and joint mobility. This is important when you’re trying to minimize injury and ease of exercise flow upon performing. Stretching after a workout has also shown optimal results for improving flexibility. I know when I perform yoga regularly I can more easily, get into squat and deadlift positions—and lift heavier (research doesn't support stretching = being able to lift more heavier weights). So, how do you decrease soreness? Light activity to the muscles helps blood flow increase in those areas, speeding up recovery. If clients come in with sore legs, I will get them to walk on the treadmill or bike lightly for 5 minutes, foam roll and follow gentle leg and hips stretches. This typically also relieves the soreness. Sleep/rest/time is also important. So if you’re spending a lot of time after a workout stretching, that’s great—just don’t be surprised if you’re still feeling sore days later. Add some light activity and gentle dynamic movements to speed up that recovery process. References: Alex Hutchinson’s book, “Which Comes First: Cardio or Weights?”

I hope you’re feeling motivated today, but in case you’re struggling, here is a reminder that when we set out to reach our goals, from what I experienced myself and when working with others, is we often overlook the preparation of struggle—that not every day will be a “good day”. Recognizing that we are not defined by our choices—we slip up, make mistakes, and life throws curve balls. We are human and we can’t be or do all the things, all the time. We need to give ourselves a break. Story Time: There was a time a client came into the gym expressing they caught a cold. Minutes into the session I could tell something else was going on beyond a common cold. “Can we go outside today?” they questioned. Walking around for almost 30 minutes we sat down at a park bench. They sighed, “I am afraid I have lost everything—everything I worked hard for. I feel like I physically went back 3 years.” As I continued to listen to them speak, I felt such heaviness because I empathized so strongly—feeling weak, ashamed and afraid. We wont always have a “good day”, “good week” or “good month”. But planning for struggle doesn’t necessarily make it easier either. The feelings are real and valid. Sometimes reframing the situation from “perfection” to “progress” can help—and seeking the help of a professional in this area. Reframing our perception by consistently doing our best. Maybe it’s walking, a 20-minute workout, sleeping or ensuring 1 meal that day has vegetables. Whatever it is, we need to approach this through compassion. Because your best is all we can deliver on—and our best can change and will look different that from anyone else’s.

If you’re making the decision to change your body from an aesthetic or performance perspective on your own volition, nutrition is going to play some form of role. If you’re looking to lose weight, you will need to track calories to ensure you are eating less than you burn. At least momentarily. If you’re looking to gain weight (or muscle), you will need to track calories to ensure you’re in an appropriate surplus. At least momentarily. If you’re looking to enhance your performance, you will need to track calories to ensure you’re eating enough for those goals and in some cases, the timing of the calories. At least momentarily. In the realm of body change, calories do matter, but not everyone needs to count them. I also think the cause and effect of your calorie counting matters. Why are you doing it? Does it cause you stress when you’re doing it? Does it cause you stress when you don’t do it? Do you need it to feel in control? I think these are important questions to ask. Do I do it personally? Occasionally. On a general basis I do not count calories. Years ago when I was easing into “moderate eating”, I tracked for a few weeks as an educational tool. This helped me gauge how many calories are in the foods I am eating, where I should fall, and how it feels when I am eating around that mark. Eventually I was able to eat more intuitively and moderately because I knew what “full” and “hungry” felt like. However, I track calories temporarily when I want to make some body changes to ensure I am on the right path. This helps me continuously be aware of what and how much I am consuming. Because I can be forgetful, it also helps me to continuously be aware of how many calories make up certain foods—boiled eggs, chocolate almonds, chicken or wine for example. “The debate over counting or not counting is silly. It’s kind of like asking do you need to read the road signs when you are driving? If you don’t know the way, not reading the road signs could get you lost or hurt. However, if you know the way, you probably wont even notice the signs.” - Doctor Jade Teta When you are just starting out and struggling to reach your goals, you will need to start paying closer attention to the dietary specifics. Intuitive eating – “eating in moderation” is a learned skill. “To develop intuition requires a lot of practice and real world experience. Intuition is the unconscious integration of multiple senses along with past experiences. It is impossible to be intuitive without first having some experience with the thing you claim to be able to do without thought.” Doctor Teta Cause and Effect: Issues worth noting Does counting cause you stress? Then probably don’t do it. Does counting give you a sense of control? Probably don’t do it, and seek advice from a professional in this area. Are you doing it as an audit/educational tool? Probably okay. Does counting not take any mental space from you? You’re probably okay. Is counting calories good or bad? I don't think it's yes or no. I feel do what feels best for you and if you need more guidance seek the assistance of a Registered Dietician or mental health specialist in this area if you have an unhealthy relationship with calories.

July 16th is a tough day. We all have moments in our life that will shake us so hard we change. 9 years ago yesterday was one of those days. It was the morning of July 16, 2010. My mom created a bunch of items I needed to check off before starting my last year at NAIT. As I headed out the door my mom said, “I’ll see you when you get home.” I later stopped at the gym to visit my best friend. Our laughter was interrupted by a call. I could tell by my dad’s voice something bad happened. The drive home was the longest drive I have ever done; yet probably the fastest I have ever drove. My mom passed away a couple hours after I walked out of the house. Death brings a lot of heaviness. Isolation. Numbness. It took time to realize that the death of a good friend—my mom—the one who initially planted the seed for me to peruse a career in fitness, gave me a gift in her death. The gift was new sense of strength and confidence. I didn’t realize until I read my NAIT Personal Fitness Trainer classmate's notes on one of my final assignments. Notes I have since held on to and can be summarized as: “I have watched you grow from a shy, quiet guy, into such a confident and strong person. After your presentation it was clear you were not the same person that walked into the first year classroom.” They were right; I wasn’t the same person who first walked into that program a year prior. If I could have my mom back today, without a seconds thought I would. But life sucks sometimes, and I can’t help but in a weird way, thank my mom; for giving me that rooted resilience in life. That no one, or any other situation could have ever brought. Also, though it’s tough, I can now look back and feel grateful because I know many others never had the privilege of 21 great years with their mom. Exercise is a great metaphor to life. So if you’re going through some BS right now, I think of it as a heavy set in your workout. It’s a lot. You don’t know if you can lift the weight. But you often do—You come out fine, maybe a little calloused, but stronger than last week. You got this.

Getting started in your new fitness regime is equally exciting and daunting. Motivation is high with new steps being taken, but we’re typically not sure where to turn. Here are 3 tips to remember: 1) Something is better than nothing You will have a lot of information accessible to you. Keep it simple and don’t over analyze everything. Start with walks outside, one new nutritional habit, one workout you found or start with one session with a trainer. 2) Determine goals, monitor progress Goal setting is commonly, poorly defined. Really hone into what you want. Weight loss? Cool. How much, by when and why? Strength? Cool. How much, by when and why? More muscle.. confidence.. or energy? Cool. How much, by when and why? Once you’re clear on your goals, make sure you track the necessary information for your goals to showcase progress over time. 3) Try something new You never know what you will enjoy or feel empowered by. Try a new class, a new exercise modality or a new style of working out. If you don’t like it, you don’t have to do it again. Questions? Send me a message by clicking, here.

The gym is a scary place for most of us—insecurities are triggered and there are a lot of unknowns—the equipment, exercises, the people, the change rooms and the etiquette. It’s also important to note that we may have experienced some kind of discrimination or harassment based off of being a member of a marginalized community. Here I am going to lie out some general guidelines to make this transition into the gym easier. Before the workout: What to pack in the bag: Pack a towel to wipe your sweat and place on benches. Also bring your own water bottle and music—I find this helps keep you “busy” when you’re trying to figure out your next step. Bring your own lock for the lockers where you store your belongings and clothes. Gym attire: You don’t have to “care” about what you look like in the gym, but you do need to be comfortable. Have a plan: Get a tour of the place beforehand, so you know the lay out. Schedule a session with a trainer and replicate that workout on your own afterward or look up some sample workouts online. During the workout: If you haven’t yet gotten a tour of the gym, ask for one now from the front desk. The main goal is to leave feeling accomplished and positive, not exhausted and defeated. Start light with the exercises and gradually increase the weight every set afterward (if needed). Every gym has the unwritten courtesy rules. I have created a “Getting Started” Manual for you, which lays out some common gym etiquette rules to help you navigate the space. You can get it here. After the workout: Clean everything you used. Don’t leave your lock on the locker—take everything with you. The lockers are typically day-use only and they will cut the lock and place your belongings in the lost and found at the end of the day. Put shower towels in designated area as a courtesy of staff and other gym members.

I just joined a gym—now what? So you have mustered up the nerve and signed up for a gym membership. This is an exciting point in your endeavour, but with that may also comes some confusion and anxiety. “Okay, well now what?” “What do I focus on?” “What equipment do I use?” are all common and completely normal questions, and we can combat this. I am about to lay out some of my general tips to help guide you through the next steps after purchasing your membership. 1. Get a coach/personal trainer Being a Personal Trainer myself, I am biased, but signing up for a few sessions with a trainer or coach will significantly help offset any anxiety or confusion with exercise. This is also an opportunity to ask questions, go through proper form and get an idea of how an exercise should “feel”. 2. Focus on the big blocks There is a lot to absorb when it comes to getting started in the gym/working out. I recommend focusing on the biggest 3 factors to get you going. Exercise form comes first. It’s important to ensure that you are using the equipment safely, moving in the best way for your body and using the targeted muscles. Also, using proper form is incredibly important for injury prevention. It’s normal to maybe want to go a little “easy” on the first 1-2 workouts. I often ease new clients in to see how they manage during and recover after the workout. You might feel great during, but it can be quite demotivating not being able to move your arms or walk properly for 2-4 days after. That said, you do want to be challenged in the workout. Choose a weight where you can execute every rep with perfect form, but having the last 2-3 reps of the set a struggle. If it isn’t a struggle, go heavier. If you cannot complete all reps, go lighter. Lastly—progressive overload. Progressive overload is a gradual increase in stress on the body during exercise. Building on the last point, eventually what was once challenging will no longer be. The body adapts—becomes stronger. Because of this you want to ensure you’re increasing the weights to ensure that the last few reps are still a challenge. 3. Get a plan and/or partner Signing up with a trainer is a great strategy to increase your accountability and have a plan created for you. Also joining a friend or asking them to come along with you, is a great way to increase some external accountability and comfort with support/familiarity. 4. Patience One of the biggest hindrances to people not reaching their goals is lack of consistency. We want quick results, but we need to remember that this takes time. I have laid out the process of “body change” here. Every workout you complete is moving you one step closer to your goals, and at times the wait can be frustrating, but hey,– Beyoncé wasn’t built in a day and either will be your body goals.

Frustration is not an interruption of your process. Frustration IS the process. The fun part is when we are feeling great, we have more energy and we’re seeing results—our friends are seeing our results. But Elizabeth Gilbert states, “You don’t just get to leap from bright moment to bright moment. How you manage yourself between these bright moments—when things aren’t going so great, is a measure of how devoted you are.” Holding ourselves together through the mess is where the real work lies. But it’s also where the magic occurs. I was having this conversation over Christmas, half jokingly, “Can’t I just skip the messy middle and get to the part where I’m comfortable!?” Mark Manson writes, “Everything sucks, some of the time. You just have to know what suckage you’re willing to deal with. So the question is, what are you passionate enough about, that you can endure the most trying points of the process?” I can explain it this way—if you want to change your body or your health in some way, you are going to have to sacrifice something, and you may have to be prepared to do some internal reflecting. You will be uncomfortable. The other side is, not changing at all, keeping all your goals as fantasies, but remaining comfortable. Both will be frustrating at times. But which frustration do you want?

It was the fall of 2009 when I felt the heaviness associated with my self-worth tied to my body. If you have ever had the number on the scale dictate how you were to feel about yourself for the following day, weeks or months, you know the heavy feeing that comes with this. I was sitting in my room working on physiology assignments. This was the first time I had actually calculated BMI. Upon my calculations I found out that I fell into the “overweight” category. I redid the work because I must have made an error. Nope. Four times later, I still fell into the “overweight” category. “Am I overweight?” – “Have I always been overweight?” – “When did this happen?” I sat at my desk trying to absorb these numbers and the categorization of my body/health. 🤯(Side note: it was much later on realizing the fat-phobia that society conditions us to as well). The next day in class I can remember diving deeper into how BMI only gives you one story and how different compositions can give the same category. (I.e. a body builder could very well fall into an “overweight” or “obese’ category based off their weight and height.) But I am thinking – how many times do we let numbers determine how we show up in the world? How often do we talk down towards on ourselves – speak in shame and disgust because of a number or a category? I wasn’t aware of this at the time or even how often this happened to me. I eventually have been able to take scale numbers as feedback without tying my worthiness into it. We live in a society that categorizes us and these boxes can be crippling. This messaging is learnt. We don’t wake up hating our bodies, with the negative connotations or what bodies are “acceptable”. Somewhere along the way we absorbed a story that was never ours. I urge you to begin the process of separating from the narratives that are not your own. I urge you to look at yourself as more than a number. Categories and numbers are tools. They provide feedback and only give you one aspect, to a much broader picture. There is a lot more to us than what the scale reads and what category we may fall in.