What I ate Wednesday!
A great breakfast or lunch option:
Garden grown tomatoes, cucumbers, cottage cheese, with farm fresh eggs and sausages.
Look at that full plate - eating healthy should not mean going hungry!
What do you think? No excuse ab workout?
It doesn't matter what the age... the number one thing I get asked in class is more abdominal workouts. Of course it's usually met with some groaning.
Now you don't even have to get up from the sofa.
I used some of these moves in two of my chair-based fitness classes this week and the groups "loved them". 😃
If you want to get good at something do it often, do it when you're tired, do it when you don't feel like it, do it when the circumstances aren't ideal.
The same applies to health and fitness. Be consistent, work at it often - even when you don't feel like it. The results will come.
Fit Tip Friday!
For general good health try to ensure you get at least two strength training workouts in per week. Focus on working every major muscle group and aim to get between 8-15 (depending on weight used) repetitions of each exercise for 2-3 sets.
Need a more specific program design? Ask about our personal training services today!
Do you find it challenging to find time for exercise? Why not work it into your everyday life?
Our Trainer Heidi wrote and article for Inspired Online Magazine that outlines 5 sneaky times to exercise! Read it and get some of her ideas by clicking link in bio!
Movement Coach At Home: How do I change my behaviour?
You're retired and you've being told that you need to sit less and move more. But how to change a behaviour? I can help! The first step is to assess your current movement factor and home setup, as well as your current behaviour patterns. To change a behaviour, we work together to identify new cues and rewards. One-on-one assistance in your environment will help you turn your newfound knowledge into daily habits.
Movement Coach At Work: How do I change my workspace?
You've been to a workshop, you know you need to move more, but you're stuck. How do you change your space to enhance movement? How do you remember to get up and move around throughout your day? Not to worry, personalized movement coaching is just a click away! One-on-one assistance in your environment will help you turn your newfound knowledge into daily habits.
If one of these descriptions speaks to you, you need to speak to me!
ZC BLOG: "THE MD PROJECT "
Super excited to start this new health and wellness project!
The MD Project has two meanings - first and foremost, for my Mom & Dad, who just retired 2 weeks ago and are starting a new chapter in their lives, back in Canada with family. •
Secondly, it's the opportunity for these 78 year old retired physicians to invest in their own health after taking care of patients for over 50 years each. Starting with today's "prescription" of walking, airsquats on a park bench, and modified pushups. •
It's gonna be awesome. 💥💥💥
Aging doesn't have to look like this.
With a well planned exercise routine and a sensible diet you can reduce your risk of many conditions and diseases that are common in the older adult population.
AIM Fitness want to change what aging looks like. Let us help you be a part of that change.
Meet Heidi, the newest member of the AIM Fitness team who has already been with us 1.5 years.
She grew up in Ottawa and has enjoyed being active ever since elementary school. In high school she began to work out and her passion for fitness was born.
After getting married, Heidi and her husband moved to Kitchener Ontario. There she took the Physiotherapist and Occupational Therapist Assistant program, at Conestoga College. During her time in the program she discovered her true goals, which are to prevent injury, promote independence, and empower people through being physically active and healthy.
Heidi has two little boys and remained active throughout her pregnancies. She hopes to inspire other moms to find ways to be active throughout pregnancy and the demanding years of early parenthood.
Heidi enjoys going for long walks and hikes with her family, lifting weights, doing yoga, and trying new exercises. Heidi is a certified CanFitPro Personal Trainer.
Day 2 of "Science for Seniors" was a success with another great turnout of around 30 seniors from the community keen to hear the latest science going on in Adelaide from our #SATallPoppy guest speakers! Today we heard from Dr Hannah Keage on dementia, Dr Carol Maher on the how's and why's of staying active in older life and Dr Dominic Thewlis on bone health and osteoarthritis! Thank you to all of you for your excellent engaging presentations!
Day 1 of "Science for Seniors" - a new initiative involving a collaboration between AIPS Tall Poppy Campaign & Holdfast Bay Community Centre for National Science Week! It's always a bit nerve wracking when you plan and run something completely new, but it was a great success (thanks to our awesome Tall Poppy scientists who gave engaging and interesting presentations!) and over 30 seniors attended and seemed to really get a lot out of it! Day 2 is on Thursday, so if you know any seniors in the @holdfastbay area please let them know about it. It is free and they can book their spot by contacting the Holdfast Bay Community Centre.
#science#natsciwk#scienceforseniors#seniorsfitness#dementia#ancientDNA#indigenousmedicine#SATallPoppy @tallpoppiesaips #scicomm#scienceoutreach
Fit Tip Friday!
Common question: What should I do first, cardio or strength training?
This is something trainers get asked really often so let's set the record straight with a few different options! If you find one significantly harder than the other you may choose to get it done first so it's out of the way and while you still have lots of energy to do it!
If you want to really focus on improving in one particular area, do that first while you can get it your all.
If time is a factor, start with cardio as you will then be all warmed up for your strength training afterwards (as long as it isn't highly technical movements that require more specific warm up strategies). OR combine the two! Set up a circuit workout that involves some cardio and strength based exercises, move quickly between the exercises to keep your heart rate up and get the benefit of both cardio and strength training all at the same time.
More questions, aren't sure how to begin - let's chat! Email us at email@example.com
It's already August 10!
Feeling like you haven't made the most of summer yet?
Try one of our outdoor classes to ensure you get your fill of the warm weather before it's gone!
AIM Fit Fido runs on Monday evenings in the Glebe! Get a great workout all well spending time with your dog, find the information here: http://www.activitiesinmotion.ca/aim-fit-fido
Bikini Bootcamp runs at Dow's Lake on Wednesday evenings. Get in great shape with a fun and supportive group! Find the information here: http://www.activitiesinmotion.ca/aim-fit-boot-camps
Come on out! Your first class is on us!
Try it Tuesday!
We shared three variations of step ups on our Facebook Live Video today.
Give one a try today:
Classic Front Step Ups
Side Step Ups
Crossover Step Ups
Keep you foot planted for a more stable version or challenge yourself with a hopping version.
To watch the video visit our Facebook page: link in bio!
In the spotlight:
A local lady, Michelle grew up in Ottawa, left for school in Toronto and found her way back home. She is an excellent and dynamic trainer that is comfortable teaching on land and in the water. Her clients and class participants are committed followers to her fun, challenging, and individualized training style.
Here is what one of her clients had to say, "Michelle helped me to gently work through my rough times, but only to the extent that I could and always made me feel like it would be okay, and I would get better and better as time went on. She was totally right!
As a person, Michelle is positive, cheery and very passionate about being able to help others achieve a better quality of life. She practices what she teaches and is very compassionate." Read more about Michelle in the bio link!
Don't let a fear of failure keep you from accomplishing more than you thought you could.
At the beginning we often hear that there is a fear of not succeeding. Sometimes it is so great that it keeps people from ever starting. Don't let fear rule your life! We have seen clients surpass their initial goals and do more than they ever thought possible because they had the courage to start the journey and trust the process. Start today.
We get it, people are busy!
We are too!
So a question many people have is 'How much time do I have to spend working out?' We've addressed this question in our most recent blog post. Give it a read at our link in our bio!
Fit Tip Friday!
Having trouble staying motivated? Focus your training on things applicable to your life. This will give meaning to your workouts and make it harder to skip them!
Aging and want to avoid a fall? Work your balance through exercise!
Thinking about getting pregnant? Build a strong core to help avoid back pain!
Going camping and want to make use of those beautiful trails? Build up some endurance for hiking!
Do you have aging parents that know that should remain active but aren't sure where to start?
We have a YouTube channel geared towards senior's with exercises aimed at helping older adults maintain their independence, improve their balance and increasing quality of life.
Share this recent video for improving balance with them. LINK IN BIO
Don't forget to subscribe to our newsletter to keep up to date with all new videos and blog posts.
What I Ate Wednesday!
Grilled pork, asparagus and zucchini
A delicious meal that doesn't require you to dirty many dishes to prepare so you can spend more time enjoying your meal than cleaning up from it!
Urban #fungi spotted on my way to teach a #seniorsfitness class this morning. Even if you don't have time to fit in a hike in an exciting national park, a walk around your local urban area doesn't need to be boring. I get so much joy from finding the little differences on regular routes - each time you walk you never know what you will find if you keep your eyes open - there's always something different to see - toadstools, flowers, wildlife, sometimes even just the way the landscape looks in different lights and weather conditions.
Try It Tuesday!
Want to get in better shape? Try moving like you did when you were a kid!
These are all movements we take to naturally when we are children but often stop doing as adults. Move your body like you did when you were young to keep your body young!
The goal is vitality into old ages
As fitness professionals!
Are we active enough?
Do we believe that we're in a mission to make sure that our clients, family members, and friends are active enough?
In the late 1960s the Swedish physiologist “ Bengt Saltin” asked five young men to stay in bed 24 hours a day for three weeks to study their bodies physiological responses. Two of them were athletes and the remaining three ranged from relatively active to sedentary. “Saltin” found that within those 21 days all of them experienced a dramatic drop in their aerobics capacity equivalent to almost 20 years of aging.
Personally I am really serious about my active lifestyle, I train really hard, and eat healthy as I wanna age healthy; simple as that. My dad was an inspiration to me. He was the man who lived very active lifestyle as a military person; even after his retirement he managed to stay active enough, we knew that he wanted stay healthy and die standing on his legs. The inspiration part of it in here that he actually was active till the last minute of his life and he died standing on his legs after 73 years of physical activity.
As a fitness professional I do believe that I am in a mission to make sure that my clients, family members, and friends are active enough for life
How about you!? Do you even care about yourself, and your people!? Let's work on our goal “ vitality into old ages” 🦂we're here for our people 🦂#fitnessmotivation#fitnessproffessional#fitnessproffessionals#seniorsfitness#antiaging#agehealthy#fitforlife#nevertoolatetostart#healthylifestyle#healthycommunity#healthyworld#fitterworld#uae 🇦🇪 #uaetrainers#fitdxb#fitnessfirstme#fitnessfirst#fitnessfirstbbd
Fit Tip Friday!
Get out and use your fitness! Heading to the gym is great but what can make life really enjoyablle and give your workouts purpose is finding ways that use your fitness to enjoy life!
Go for a bike ride, hike a mountain, rollerblade with a friend. You might spend more time visiting and enjoying views than actually exercising but you may not be able to enjoy those things as much if you aren't exercising regularly.
Meet Julie, cancer survivor, dragonboat goddess and gym warrior. Here's her story... Julie started with Silver Strength in 2015. Early in 2016 she was diagnosed with breast cancer & spent most of the year through treatment. When she returned she had undergone extensive chemo, had a mastectomy and had lost most of her strength and endurance. She remained positive and SHE MADE HER SETBACK THE SET UP FOR A STRONGER COMEBACK! She spent months rehabbing, strengthening and training to return to dragonboat. This past week she paddled the Ottawa river for Canada Day with her Dragon Boat team and did amazing!!!!!! congrats Julie!!!! #breastcancersurvivor#cancersurvivor#survivor#seniorsfitness#babyboomer#boomerfitness#torontosenior
Use what you have and get it done.
Workouts don't need a ton of equipment to be effective use your own body, a play structure, a chair or a wall. Find a way to move that challenges you and it will improve your fitness.
A testimonial from one of our clients: "I have been a client of Meg for about two years now and I honestly never thought I would enjoy exercising like I do now. I attend a group exercise class but have also participated in aqua fitness classes under Meg's direction.
Meg and her staff have the skills, personality and drive to keep us keen on working every part of the body. They are amazing in accommodating the limitations and preferences of all class participants. Meg's smile is contagious and we all feel uplifted at the end of her exercise sessions.
We look forward to every class.
Thank you Meg." Please feel free to share your AIM Fitness experience with us we'd love to hear it!
See FB Live for full video
- link in bio!
With so much rain in the forecast we may need to bring our cardio indoors a few days this week!
Try this quick 5 exercise HIIT cardio circuit and repeat 2-4 times. 50 seconds of work and 10 seconds rest.