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How to turn your leisurely stroll into a heart pounding, thigh burning, interval session

By Matt Mombourquette

Going outside for a stroll and getting sunshine on our faces feels amazing and has plenty of health benefits. Thankfully the weather is getting nicer and we’ll have more opportunity to get outside.

A relaxing stroll is nice and, if you are looking to increase your fitness, stamina and well-being even further we can take our walks to the next level. Here are a few suggestions how:

If at any time you feel light headed, dizzy, or too winded to continue at that pace, then slow back down to a stroll for the remainder of your walk.

Over time, try to work yourself up to a point where you can maintain a fast pace for 10-15 minutes straight. Then take the last 5 minutes to stroll and allow your heart and breathing rate to decrease.

You can increase the intensity of your walks by increasing your pace over time; planning to take a walk where there is a grade or a hill and; increasing the amount of time spent on your walk.

If you are just starting with higher intensity walks then and build up your walk time and intensity slowly. Take stock of how you feel after an hour, 5 hours, 24 hours and adjust your duration and intensity accordingly. We are aiming for ‘feeling good’, a little stiff in the muscles, but not so sore or exhausted that you are wiped out for a day afterwards.

This approach to walking is something that can be performed everyday. You’ll likely sleep better at night, feel more energetic, increase your endurance and improve your general mood as a result. If you miss a day, don’t sweat it. Simply plan for the next time you are going out and don’t beat yourself up for missing a walking session.

I would be remiss of me if I did not state that walking, even at a hard pace, does not replace strength training. I’ve talked about this many times in videos and blogs before. The two activities are beneficial on their own; they do compliment one another; but one does not replace the other, both are necessary for optimal fitness, health and well being.

So, get your one to two resistance training workouts in per week and walk everyday. Then, maybe every other day try an interval walk to get your heart rate and endorphins pumping. Sleep well, eat well, and don’t forget to breathe!

Enjoy the outdoors, and keep fit everyone!

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Bedford, NS B3J 3T1

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Halifax, NS B3J 3T1

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The Importance of Routine

By Matt Mombourquette

Have you ever had a day where you had no plan of what you were going to do, and then you executed that plan perfectly? In other words, the day ‘got away from you’ and you feel like you got nothing accomplished. You spent most of the day simply ‘reacting’ to everyone and everything else. I speak from experience, it’s draining and very unfulfilling. It makes the day seem long and the nights seem restless.

I want to explore this concept with you and I can only speak from experience, I am not claiming to be an expert on the topic. That said, there is good evidence to suggest that planning our day ahead of time and developing daily routines can have the following benefits:

I am not talking about rigidity or conformity; or that we can’t have any ‘wiggle room’ in our day. Life happens, and sometimes we have to roll with it. If we have a well established routine, odds are that we will be better able to roll with the shit that pops up from time to time.

This topic is especially important in our current situation and it may be a good time to start building our new routines. So, where to start?

Start with the end in mind.

Ask yourself: “What do I want?”

“How do I want to feel?”

“What is MOST important to me?”

“What is NOT important right now?”

I recommend you write these out. Take time to think, really think, about them. It’s important work because it is what’s important to YOU that matters the most in this project.

Once you have this list, build your routine around the actions and habits that you believe will deliver what you want. Prioritize what is most important for YOU. Maybe that is self-care ie: exercise, healthy foods, yoga practice, meditation, building better sleep habits, etc. Maybe that is building better relationships with our families; building our business’; or building a fence 🙂 Whatever it is that is most important to you, put those things down first.

My personal experience with routine planning hinges around the bookends of my day. Morning and evening routines. In the morning, what I do when I first get up, will influence how I feel and what I can get accomplished throughout my day. The evening is an excellent opportunity to un-wind and reflect, maybe even journal on the day’s events. This helps me to plan next days activities. The evening is also a great time to consider what I DID accomplish that day. Then, I try to celebrate my accomplishments in a way that is empowering to me. Like having a hot bath, or playing my guitar. 

There is a difference between relaxing and vegetating. Relaxing activities are healthy, they make us feel good, they contribute to our well-being, they positively stimulate our minds. Vegetative activities only act to distract us and, in some cases can actually affect us in negative ways (see: “binge watching Netflix and pounding back a few beers”). Not that there isn’t room for that occasionally, but remember the topic of this post: Routine. Vegetating is a slippery slope that I have fallen victim to from time to time as well.

To finish up this post I will share an example of a simple daily routine. You can use this as a template and plug in your own activities and habits if that is useful to you.

Daily Routine Example

8am - Brush teeth

8:15am - Yoga / Mindfulness practice in pyjamas

9am - Coffee / breakfast

10am - Read something stimulating / Study / Learn something new (not the news)

11am - Workout

12 noon - Lunch

1pm - Facetime with grandkids

2-4pm - Free Space: Do what you love

5pm - Cook / eat supper

6pm - Go for a walk

7pm - Practice Guitar

8pm - Start bed time routine: Reflect / Journal on the day; Plan tomorrows tasks; brush teeth, read something light and relaxing; Meditate / Mindfulness; Listen to relaxing music, etc.

10pm - Bed

For more information visit our website: oneupfitness.ca or contact me directly at [email protected]

ONE UP FITNESS – BEDFORD

50 Gary Martin Dr. Unit 230
Bedford, NS B3J 3T1

Phone: (902) 405-3661

Web: https://oneupfitness.ca

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ONE UP FITNESS – HALIFAX

1535 Dresden Row, Unit 210
Halifax, NS B3J 3T1

Phone: (902) 405-3661

Web: https://oneupfitness.ca

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Why physical exercise matters for speakers

Performance is strongly correlated with confidence. There haven’t been many public speeches that went down in the history books delivered by someone who looked or sounded uncertain.

How you feel plays a big role in how confident you are. If you are tired from poor sleep, hungry from not eating enough of the right foods, or lack energy because you are unfit, you will likely also lack the confidence to deliver your message with vibrancy and enthusiasm.

Exercise is an excellent way to increase energy, vibrancy, stamina, strength and, as a result, confidence in yourself. So, where do you start?

Strength training. Or, more appropriately, resistance exercise. Studies have shown time and again that if you engage in regular resistance exercise, you will be healthier, stronger, and generally feel better. And when we feel strong and good about ourselves that is a huge boost to our confidence in everything that we do.

Be careful of the snake oil. There’s lots of it out there. The fitness industry is plagued with bad, mis-informed advice that is not based on evidence. Usually it comes in the form of something ‘new and improved’ attempting to sell you a gimmicky toy to ‘tone your 6 pack abs’.

What is really needed is high quality, high effort weight training. As we age we lose muscle; as a result our metabolism takes a dive. This muscle loss starts as early as 25 years old (!) and accelerates after the age of 40. Muscle helps to regulate our blood sugars (helping us stay lean); it gives our body shape (looking good is feeling good, after all); and it significantly improves our hormonal profile. More of the ‘smiley’ hormones and less of the ‘frowny’.

Who has time to exercise though? You do. We all do, when it is performed properly. There really is no excuse not to exercise – considering how important it is for our health, quality of life and longevity. It shouldn’t take any longer than two workouts per week at roughly 20 minutes per workout. We have clients in our studio who perform one 20 minute workout per week. And that is enough to keep them strong, energized and confident. It’s all in how you do it.

So, how do you do it? 

For more information visit our website: oneupfitness.ca or contact me directly at [email protected]

ONE UP FITNESS – BEDFORD

50 Gary Martin Dr. Unit 230
Bedford, NS B3J 3T1

Phone: (902) 405-3661

Web: https://oneupfitness.ca

Click here to see reviews

ONE UP FITNESS – HALIFAX

1535 Dresden Row, Unit 210
Halifax, NS B3J 3T1

Phone: (902) 405-3661

Web: https://oneupfitness.ca

Click here to see reviews

FOLLOW US

Bedford

Halifax

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Copyright © 2017 One Up Fitness and H-cube Marketing | All Rights Reserved. |