Exercising vs. Training

As summer winds down, and we approach ‘fall back to fitness’, many will be seeking the fitness routine they had before summer shenanigans. So as you get back into your routine, ask yourself – are you training or are you just exercising?

Exercise and training might often be used as synonymous terms, but there are a few important distinctions between the two. Exercise can best be thought of as physical activity that serves an immediate purpose and effect. It is done for its own sake, whether that is during the workout or immediately after. This “effect” or “purpose” can include burning calories, getting a pump on, getting sweaty, or as a way to blow off steam & de-stress. Training, on the other hand, is utilizing physical activity to achieve a definite performance objective, which is often long-term. The difference between exercise and training is a question of intention.

Training is a process designed to achieve a specific result. It is a pre-determined progression of activity designed to satisfy a long-term performance goal. Training is less about the workouts individually than it is about the process of utilizing the workouts to reach the ultimate training goal, or the cumulative effect of the individual workouts. The results are reached by progressing week after week, tracking progress and adjusting as needed. Training is about long-term improvement for a specific purpose, which often means displacing the immediate feeling of having achieved a goal until that goal is realized down the line.

The primary goal of exercise is, generally, to keep you healthy. Exercising can produce immediate results, and results over the long term even; however, training is deciding on a goal and using physical activity to achieve that goal. Long-term results from consistent exercise are a welcome by-product but are not the outcome of intentional physical activity. Any program that features exposure at random to various types of physical stress cannot produce a specific physical adaptation. Past a certain point the adaptation that occurs naturally with exercise will stop, a point that occurs relatively quickly.

Should we all be training? Not necessarily. It’s more about your specific goals. If the goal is to maintain health, exercising might be sufficient, and the most important thing would then be to choose exercise options that motivate you to continue and be consistent. Jumping from program to program or choosing random workouts can be a great way to exercise without getting bored. For those who have specific goals, a long-term training program with trackable results is more appropriate.

Kristen Hansen, BA, CSEP-CPT, PFT-NAIT, NASM-CES, FRCms
SVPT Fitness & Athletics

Lee’s #MYFIT Story

SVPT is proud to present #MYFIT – a celebration of our clients who live a fit and balanced lifestyle.
**
#MYFIT is not about a 6 pack or a bikini body, it’s about showing that fitness comes in ALL SHAPES AND SIZES, and truly is training to live a more full life. It’s not about young and skinny, it’s about showing that fitness can be a part of ANYONE’S life, regardless of age.
**
#MYFIT celebrates clients who challenge themselves physically and mentally to move better, perform better and live better. #thesvptway
**
We are grateful to long time SVPT client, Lee, for sharing his #MYFIT story:

“In late 2015 I committed to hiking the West Coast trail, a hike I had always wanted to do. I really wanted the experience to be a good one so I did a lot of planning and research. My wife suggested that although I was in fairly good shape, I might want to do some intensive training to prepare physically for the hike. She did some research and in early 2016 I started attending SVPT.

In July 2016 I completed the West Coast trail and it was everything I hoped it would be and more. Physically preparing for the ladders, the tricky footing and the various demands of the trail gave me the confidence and ability to make the most of the experience.

Since that time I’ve continued to attend SVPT to prepare for my retirement. It is important to me to be healthy and fit as I have so much that I want to do in the future. On June 30th of this year I retired after 37 years of policing. After a career that was often stressful and included an administrative desk job for the last ten years, continuing to see Shawn weekly is a priority for me. The benefits, both physically and mentally, are well worth the work.

There are so many opportunities ahead, and maintaining my physical fitness is an integral part of being able to enjoy every experience, from athletic pursuits to travel to grandchildren (hopefully!).”

Thank you Shawn and Shara

Steady State or Interval Cardio?

There are two types of cardio people: those who choose aerobic exercise (i.e. running, jogging) and those who choose anaerobic exercise (i.e. HIIT, intervals). Although both are technically cardio, doing just one type is not enough and a well-rounded program will include both types.

Generally, exercise done in short bursts up to two minutes in duration will utilize the anaerobic system primarily. This includes any short burst of activity that can only be maintained for about two minutes, usually referred to as intervals. Exercise for an extended period of time at a slow or moderate pace, will utilize the aerobic system primarily, and is often referred to as “steady-state cardio”.

Those who prefer aerobic exercise (aka runners and cyclists) tend to neglect interval training, while those who prefer interval training (aka metconners) tend to neglect doing steady-state cardio. If cardio is cardio, why should it matter if I prefer hard and fast or long and slow?

Whether you should focus on anaerobic or aerobic exercises is entirely dependent on what your goals are. Ideally, you’re doing a mix of both in a balanced program. Aerobic exercise will help build endurance and increase cardiovascular health overall, while interval training will enhance muscle strength, power, size and speed.   Aerobic exercise helps build a bigger window in which you can perform intervals, or a aerobic base.  Without an aerobic base, you won’t be able to do a lot of intervals.

While each type of exercise will build and produce different results and develop different skills, the two types of training can function together to make you faster, stronger, and healthier overall. Training exclusively by one type of exercise will limit the progress you can make, and actually increases your chance of injury. Incorporating anaerobic training into an exercise plan that is mostly aerobic will lead to increased speed, power output, economy, increase VO2 max and decrease the chance of injury.

The way to improve cardio performance is to train at and above your threshold. This means to improve aerobic capacity (read: become a better runner) you need to incorporate training intervals that mean you’re working near your current aerobic threshold. On the flip side, those who only train using intervals will not increase their steady state endurance. What this means is that the metconner who also does steady-state cardio training will be able to work harder for longer (read: get more done in each interval).

Both interval and aerobic exercise should be incorporated into a balanced exercise plan. This balance will allow the two systems to complement one another and will maximize results and increase overall health, while minimizing the chance of injury.

Kristen Hansen, BA, CSEP-CPT, PFT-NAIT, NASM-CES, FRCms

MEAL OF THE MONTH FROM REVIVE WELLNESS: Turkey Taco Salad

Turkey Taco Salad

Serves 4 (1 ½ cup Per serving)

Ingredients:

  • 1 lb. lean ground turkey
  • 1 tsp. vegetable oil
  • ½ tsp. salt
  • ½ tsp. pepper
  • 1 Tbsp. chili powder
  • ½ Tbsp. cumin
  • 1 tsp. garlic powder
  • 1 tsp. onion powder
  • ½ tsp. cayenne (optional)
  • 4 cups romaine lettuce, washed and chopped
  • 1 can black beans, low sodium, drained and rinsed
  • ½ cup frozen corn, thawed
  • 1 cup cherry tomatoes, halved
  • 1 avocado, quartered and sliced
  • 1 cup cilantro, chopped
  • 4 oz. cheddar cheese, grated
  • 1 lime juice and zest
  • 1 tsp. olive oil

Preparation:

  1. Heat oil in a pan on medium high heat.
  2. Add turkey along with salt, pepper, chilli powder, cumin, garlic powder, onion powder and cayenne. Allow to cook until no longer pink.
  3. While the turkey is cooking, combine lettuce, black beans, corn, tomatoes and mix well. Place into 4 bowls, garnish with ¼ avocado and ¼ cup cilantro.
  4. Combine lime juice, zest and olive oil in a bowl and mix well. Drizzle over the salad.
  5. Add 1 oz. cheese per bowl and top with cooked turkey.
  6. Serve and Enjoy!

 

Nutritional analysis per serving: 325 calories, 16 g fat, 25 g protein, 23 g carbohydrate (14 g available carbohydrate), 9 g fibre, 119 mg sodium

Created by Revive Wellness Inc.

Now try the SVPT ‘Move of the Month’ on their blog!

 

 

Training Through Injury

So, you’re injured. Now what?

While it’s true that the first priority should be recovery, this doesn’t mean that you should stop training altogether. Sometimes injuries are caused by overuse or overtraining, which means you might need to back off on your training. In this case, your body isn’t able to recover properly resulting in a chronic injury. If the injury is acute, that is caused by one incident, this means that the affected area should rested, but you can continue to train around the injury.

If you’ve injured yourself, talk with a physician or physiotherapist first. Get your injury diagnosed by a professional who is qualified to advise you whether or not you can continue training. Don’t Google your injury and self-diagnose. Having a proper diagnosis will mean that a trainer will have a better idea of the course of action to take post-injury and will also inform how the injury should be rehabilitated. Better yet, having your trainer and physiotherapist working together will ensure a more complete approach to recovery. Knowledge is power – take the initiative and be active in your own recovery by getting assessed properly right away.

If you choose to work around an injury and continue to train during your recovery, then truly work around the injury. Don’t do things that “sort-of hurt” or get better after a warm up set. If there truly is pain during the first movement, you’re doing more damage than you are helping yourself. Adrenaline and endorphins can make you feel better when you’re actually doing damage. If you’re hurting, you’re not healing. Bottom line: if it hurts, stop.

Be careful not to allow this to create other injuries from compensating or only training one way. It’s fine to train one side when the other is injured but be aware of compensating patterns and how the movement will affect other areas. For example, if you have injured one shoulder, you can train the other but be aware of how this constant unilateral training will affect the neck and back on both sides of the body.

Injury recovery can be separated into two aspects: physical and mental. The physical component of recovery is the physical healing of the injured tissue. Whether you’ve suffered a strain, sprain, dislocation or fracture, the injured tissue needs to heal, meaning it must be rested. The mental component of recovery is training the brain. When we are injured, our brain flags whatever movement resulted in the injury, and usually also flags movements that resulted in pain after the injury. What this means for many people is that the movement triggers a feeling of pain long after the injury has healed. The brain needs to be retrained to learn that these movements are safe again. Typically, this can be done by completing the movement under control, slowly, under different types of load and through the full range of motion repetitively. This process involves learning to differentiate between pain and discomfort. You can train through discomfort, but never train through pain.

At the end of the day, recovery is almost always an active process whether you’re training your body or your mind. Don’t let an injury get in the way of your goals, just adjust your course of action.

Kristen Hansen, BA, CSEP-CPT, PFT-NAIT, NASM-CES, FRCms

BRITTANY’S #MYFIT STORY

SVPT is proud to present #MYFIT – a celebration of our clients who live a fit and balanced lifestyle.
**
#MYFIT is not about a 6 pack or a bikini body, it’s about showing that fitness comes in ALL SHAPES AND SIZES, and truly is training to live a more full life. It’s not about young and skinny, it’s about showing that fitness can be a part of ANYONE’S life, regardless of age.
**
#MYFIT celebrates clients who challenge themselves physically and mentally to move better, perform better and live better. #thesvptway
**
We are grateful to SVPT Trainer, Brittany for sharing her #MYFIT story:

“I have always been an active person and I enjoy challenging myself through fitness. I have never been known to able to sit still for long periods of time. As a trainer, I often get asked what I do for myself when I am not working or training, and the answer is usually playing soccer or exploring the outdoors. Like many others though, I do enjoy binging Netflix on a Sunday morning with a coffee in hand.

For me #MYFIT is being able to take on whatever adventure I want. Whether it be a full-time trainer, soccer player, hiker, concert go-er, moving helper, and everything in between. I want my physical and mental wellbeing to support that lifestyle.

#MYFIT is knowing whether training, or going for a walk on trail, or reading a book will help most.

#MYFIT is taking advantage of opportunities that come up that is challenging but know I can handle it.

#MYFIT is getting a new personal best when lifting, climbing up a steep mountain, or outlasting an opponent in soccer.

Most importantly though, #MYFIT is taking care of myself so I can do any and all adventures for a lifetime. “

MEAL OF THE MONTH FROM REVIVE WELLNESS: Breakfast Quesadilla

Breakfast Quesadilla

Serves 1

Ingredients:

  • 1 tsp. vegetable oil
  • 1 cup spinach
  • 2 eggs
  • 1 oz. cheddar cheese, grated
  • ½ tsp. garlic powder
  • ½ tsp. onion powder
  • ½ tsp. black pepper
  • 1 8” whole wheat tortilla

Preparation:

  1. Heat oil in a pan on medium-high heat. Add spinach and cook until wilted.
  2. Whisk the eggs in a bowl, then pour over the spinach.
  3. Sprinkle garlic powder, onion powder and pepper over the eggs and stir well.
  4. Allow the eggs to set and cook through.
  5. While the eggs are cooking, lay the tortilla out flat and sprinkle cheese over the whole thing.
  6. Add the egg mixture to half of the tortilla and fold in half.
  7. Return the tortilla to a clean pan and allow to get crispy and the cheese to melt.
  8. Flip and repeat on the other side.
  9. Serve and Enjoy!

 

Nutritional analysis per serving: 435 calories, 27 g fat, 23 g protein, 28 g carbohydrate (24 g available carbohydrate), 4 g fibre, 621 mg sodium

Created by Revive Wellness Inc.

Now try the ‘Move of the Month’ on their blog!

 

Tyler’s #MYFIT Story

SVPT is proud to present #MYFIT – a celebration of our clients who live a fit and balanced lifestyle.
**
#MYFIT is not about a 6 pack or a bikini body, it’s about showing that fitness comes in ALL SHAPES AND SIZES, and truly is training to live a more full life. It’s not about young and skinny, it’s about showing that fitness can be a part of ANYONE’S life, regardless of age.
**
#MYFIT celebrates clients who challenge themselves physically and mentally to move better, perform better and live better. #thesvptway
**
We are grateful to Tyler for sharing his #MYFIT story:

“For as long as I can remember I was a perfectionist. Up until last year I always thought this was a good thing. The problem however is that there isn’t enough time in a day to strive for perfection in everything. Perfectionists are the worst procrastinators because of the all or nothing approach we take in life. For years I went all out in some areas of my life and totally neglected others. Unfortunately, my fitness was one of the areas I neglected.

In September 2018 I started walking 10,000 steps daily and then upped my game in November 2018 by joining SVPT. I was determined to achieve balance in my life. Since then, I’ve experienced so many positive changes! I’ve lost a total of 95 pounds. I’m the strongest and leanest I’ve been since my early 20s. I’ve fully overcome knee and shoulder injuries I had for years. I’m able to enjoy nature and have recently hiked 25km no problem whereas this time last year two flights of stairs would wind me. My doctor calls me a success story because my blood work and blood pressure are now at optimal levels. I’m the happiest I’ve been in a long time and I’m going to live longer.

#MYFIT is progression. It’s turning my dreams into goals, goals into realities, then dreaming bigger. Lower numbers on a scale are great but it’s more than that… It’s lifting heavier, feeling better, having more energy, having more mobility, and moving faster.

#MYFIT is balance. It’s ensuring I focus on my fitness but don’t overdo it at the detriment of other areas in my life. I finally understood the interconnection between fitness, nutrition, relationships, career, and mental health & wellness; you can’t put all your eggs in one of these baskets!

#MYFIT is community. The SVPT community is positive, encouraging, and non-judgmental. I’ve only ever had positive experiences with Ryan, Shara, the rest of the team, and SVPT’s clients. This positivity is contagious and I find that I spread it wherever I go these days.

#MYFIT is the end game. There is no turning back to a sedentary, stress-filled lifestyle for me. Been there, done that. No thanks! I’ve seen the rewards a long-term commitment to my fitness provides and I’m not willing to give these up.

Thank you to Ryan, Shara, and the rest of SVPT for your help and support in shaping #MYFIT!”

 

Tyler #MyFit

Spinach and Feta Chicken Burger

Serves 4 (1 burger per serving)

Ingredients:

  • 1 lb. ground chicken
  • 4 cups spinach
  • 1 tsp. olive oil
  • 1 egg
  • ½ cup breadcrumbs
  • 1 garlic clove, minced
  • 1 cup onion, diced
  • 2 tsp. oregano
  • ½ cup feta cheese

Preparation:

  1. Heat oil in a pan on medium high heat.
  2. Add spinach and cook until wilted. Pour into a bowl and allow to cool.
  3. Once cool, combine with the rest of the ingredients and mix well.
  4. Preheat grill to high heat.
  5. Form the mixture into 4 patties.
  6. Place on grill, reduce heat to medium-high heat.
  7. Cook for 15 minutes on one side, flip and cook for 8-10 minutes, until cooked through.
  8. Serve with your favourite toppings and Enjoy!

 

Nutritional analysis per serving: 265 calories, 10 g fat, 27 g protein, 13 g carbohydrate (11 g available carbohydrate), 2 g fibre, 454 mg sodium

Created by Revive Wellness Inc.

Now try the ‘Move of the Month’ on their blog!

“I Will Start When…….”

Getting into a routine is arguably one of the hardest things to do as an adult. It never seems like the “right” time to start or to get back on track. Let’s be honest, it’s also freaking hard in the beginning. Understand that there is NO perfect time to start. Life will always be there, getting in the way of the ‘perfect window’. This window may exist here and there, but realistically, long term, it won’t always be there. So you have to just start, regardless of if life is messy at the moment. Whether you’re just getting back into fitness, the first few weeks back are rough. You’re tired, you’re sore, and it feels like it just won’t ever get better.

It’s easy to fall into feeling like fitness just isn’t something that is for you, or that the “fit” people on Instagram have some gene that you just weren’t gifted with. The truth is, it’s hard for everyone. No matter what level you’re at or were at, if you’ve fallen off the wagon and have decided to jump back on it, the tough reality is that it will be hard to comeback. The good news is, that this phase doesn’t last forever. Once the initial shock has worn off, you’ll settle into routine, and things won’t seem so impossible.

Following are a couple tips to getting into (or back into) a fitness routine.

(1) The first hurdle is talking yourself into just STARTING. It always seems like there is a better time coming up where it would be more ideal to start. Typically, we’re in a busy period, or things at work are exceptionally stressful or the weather isn’t just cooperating with your vibe. There are infinite reasons to start at some point in the future. But we all know what that next Tuesday quickly turns into next Saturday and that turns into next Wednesday. It will never feel like the right time to start a new fitness program. Just like it never feels like the right time to buy a house, change jobs, have kids, etc.. This is just the way that life works, and the best thing to do is set those excuses aside and start today, not tomorrow. And starting doesn’t have to be 100% effort – it can be as simple as just going for a walk, or 10 minutes of physical activity.

(2) The flip side of this is that life sometimes throws us curveballs that mean we need to adjust our sails. Sometimes things really do become too much, and we need to take a step back for a minute to deal with other life problems and stresses. This is called SELF CARE and it is just as important to your heath as your fitness routine. If you have to take some time off, that’s OK, don’t feel guilty, and don’t panic. Just do what you can, when you can and don’t delay getting back into routine when life settles down. Progress isn’t linear, and you won’t lose all your “gains.” Muscle memory is a thing, and fitness comes back faster than when you’ve already reached that level before.

(3) Most importantly, whether you’re starting your fitness journey for the first time, or just jumping back onto the wagon, make sure you choose what works best for you and do something you enjoy. There is no one-size fits all fitness plan. Try new things, new sports, new classes, and find what works with your schedule and doesn’t spark feelings of rage rather than fitness-induced joy.

Finally, a few things to remember. Fitness and health is truly a journey – there will be peaks and valleys, and it will NEVER be perfect. Seeking perfection is a set up for failure. The most important thing you can do after you start is to KEEP GOING, even if that means a once a week, a quick 20 minute walk or whatever gets you moving.

There is no more perfect time to work on your health and fitness than right NOW!

Kristen Hansen, BA, CSEP-CPT, PFT-NAIT, NASM-CES, FRCms