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Death to Bootcamps

It is 2021, we are 10,000 months into a pandemic, and there is no better time to rethink the “bootcamp” fitness model and the bootcamp mentality.  Let’s have a fitness industry reset, shall we?  When you know better, you do better!

The implications contained in the name “bootcamp” immediately put participants on notice that they are in for a tough time. There is nothing wrong with working hard, but all too often bootcamp classes end up hurting participants rather than helping them improve their health and fitness over the long term.

YOU DESERVE BETTER.

Am I against people getting up and getting moving?  Absolutely not!  Am I against movement that will injure you, crush your spirit, and prevent you from exercising LONG TERM and CONSISTENTLY? Absolutely.

What is your first thought when you think of a bootcamp?  I will go first:

  • Military
  • Grind
  • Uncomfortable
  • Soul crushing
  • Hateful
  • Usually early mornings (to make it more hardcore)

If you look it up, Wikipedia says:  “Boot camp is defined as a type of exercise program based on military-style fitness training. An example of boot camp is an early morning class that has students doing lots of running and push ups.

 Also mentioned: … “trains groups of people, may be outdoors and may involve physical training similar to that used by the military or activities borrowed from military basic training.”

 Another Google search also turned up:   “Boot camps are part of the correctional and penal system of some countries. Modeled after military recruit training camps, these programs are based on shock incarceration grounded on military techniques. The aggressive training used has resulted in deaths in a variety of circumstances.”

A common word you’ll find in these searches is ‘disciplinary’, implying that fitness or exercise is a punishment. Fitness should never be considered discipline or punishment, but unfortunately this approach to exercise is a significant problem in our industry. A common example of this mindset is using exercise to punish yourself for eating food you weren’t “supposed” to eat, or to make up for activity goals you didn’t meet.   Exercise can and should be enjoyable, and you just need to find what is enjoyable for you.

Let’s face it, many fitness “professionals” make exercise out to be awful and use that as their main selling point.  These professionals are usually lacking expertise and experience, and they seem to believe the entirety of their job is to make people tired rather than making them better. They throw together a bunch of the most exhausting and most hated exercises in a circuit with minimal rest and call it “bootcamp” to make it sound cool.  Exercise simply doesn’t have to be like that.  It should be challenging, yes.  But it should also be something that you can do repeatedly over the long haul.

Bootcamps tend to attract people who are new to fitness, who are after quick results, or who are under the impression that the more hardcore the experience is, the better the results.  Essentially, bootcamps are money-making tools used by less-qualified trainers to attract people who, for one reason or another, have been led to believe that soul crushing “HIIT-like” workouts are the only way to get in shape.

The biggest attraction to bootcamps is the promise of HIIT (high intensity interval training), which has been marketed to burn the most fat and improve cardio faster than all other exercise methods. Research has indeed demonstrated that properly programmed and properly applied HIIT can do just that!  HIIT involves short and very intense bursts (90% of maximum intensity) of exercise (5-20 seconds) with brief (30 to 90 seconds) intervals of rest in between. This style of training should only last between 7-15 minutes, at most.

The problem? 99% of the time, people are not doing actual HIIT training as tested in the scientific research.  Real HIIT training means your heart is working at 90% of your max capacity for a very brief time period. Bootcamp classes do not get participants’ heart rates anywhere close to this. And if your class is lasting 30-60 minutes, that cannot possibly be HIIT training…because you would literally be dead. So let’s be real – you are doing moderate intensity interval training (MIIT), which is still valuable and beneficial to overall fitness and health, as long as your form is good and you are not hurting yourself.  (I would also note that you do not need to do MIIT every day to get in shape.)

ARE YOU GETTING TIRED or ARE YOU GETTING BETTER?

Most people need to learn how to move correctly before they can even attempt to do anything high intensity. The complete mismatch between low readiness for movement and high workout intensity is why and where injuries happen.  Unfortunately, most people that do bootcamps either:

1) don’t stick with it long enough to see any kind of results, and/or

2) get hurt, which is why they don’t stick with it.

These common outcomes can completely deter well-meaning people from exercise because it is grueling, it is not enjoyable, and it now comes with a fear of injury. However, the goals of improved endurance, strength, and cardiovascular health can all be improved without risking injury and crushing your soul, but you likely won’t hear the bootcamp instructor tell you that.

Unfortunately, any shitty programming may produce some of the desired results if it is done with consistency.  That’s the beautiful thing about our bodies.  They adapt, and doing anything is always better than doing nothing.  With bootcamps, however, these adaptations come at a high cost – injuries and bad habits from constantly training under fatigue.

We now know what bootcamps really are – moderate intensity circuit training.  When programed and coached properly, moderate intensity circuit training has a place!  It’s a great way to work on conditioning and endurance.  But let’s move past the marketing hype that it is a fitness panacea, and past the belief that almost puking after every workout is the ticket to being in shape.  Exercise should build you up, keep you injury-free, and not consistently crush you and prevent you from enjoying its benefits in life.

Listen, if bootcamps are your thing and they are the only thing that gets you up and moving, GREAT. I can’t hate on that.  Group-style classes are a great budget friendly way to get in some exercise, with a community, and who can hate on that.  Just be sure you are signing up for group exercise that is programmed intelligently and with the purpose of actually helping you get better, not just tired.  Always consider longevity and safety when you commit.  Don’t be afraid to ask the instructor about the programming, and walk away if they are doing burpees (See Blog “F*ck Burpees”:   https://www.svptfitness.com/fck-burpees/ ).  If exercises are programmed for longer than 10-15 seconds at moderate intensity, you are not doing HIIT.  You are doing MIIT and that’s okay…just be real about what you have signed up for.

If you are doing bootcamps for fat loss or to change your body composition, remember – “Exercise Won’t Give you a 6-Pack:  https://www.svptfitness.com/exercise-wont-give-you-a-6-pack/  Crushing your soul and body every day in the name of “HIIT” will not help you burn fat (or to the extent you think it does).  Sorry, but the truth hurts.

As always, my bias is obvious and I will always tell anyone looking to improve their fitness: hire a professional to build a program for YOU – your body, your lifestyle, and your goals – so that you can exercise, enjoy it, and STICK WITH IT.

 

Shara Vigeant, BA, NSCA-CPT, CFSC

Owner, SVPT Fitness & Athletics

Opening Guidelines – September 3, 2021

Please take note of our guidelines and protocols in place to keep you and our team safe, so we can remain open and continue to help you with your mental and physical health.

You have known SVPT to be a very clean, sanitized space before COVID-19. We want to continue our best practices, but up our game with the following protocols and procedures to protect you and the SVPT team further, as per public health recommendations.

All private, partner and semi-private appointments will continue to be staggered to control occupancy and traffic to allow for comfortable distancing between patrons.

COVID-19 Screening

Upon entry, please be sure to CHECK-IN on the tablet to ensure you are keeping everyone safe by answering the COVID-19 Screening, which includes:

If you have travelled outside of Canada in the past 14 days, please stay home for 2 weeks and seek COVID-19 testing.

If anyone in your household has travelled outside of Canada in the past 14 days, please stay home for 2 weeks and seek COVID-19 testing.

If you feel ill and have cold or flu symptoms, such as cough, fever, shortness of breath, sore throat, chills, please stay home and seek COVID-19 testing.

If anyone in your close social circle or family are ill, or have symptoms such as cough, sore throat and fever, please stay home and seek COVID-19 testing.

Client Guidelines

  1. First and foremost, if you feel ill (even a sniffle!) – DO NOT COME IN. Please do not put the SVPT team and clients at risk.
  2. We ask that you arrive no earlier than 5-10 minutes before your appointment. If you arrive earlier than 5-10 minutes, please stay in your car. Please limit your stay after your session to 5-10 minutes, and physically distance from everyone in the gym.
  3. Please wear a mask upon entry and exit, and in common areas such as the bathroom. You can remove your mask for training.
  4. Upon entering the gym, please wash your hands and/or use hand sanitizer provided immediately.
  5. Please distance yourself from everyone else upon entering the gym, find a spot in the gym or in the small group training room in the back to foam roll and/or warm up.
  6. If you feel the need to cough or sneeze, please do so into your elbow, then wash or disinfect your hands immediately. Please don’t touch your face.
  7. Please wash your hands or use hand sanitizer before you leave, and take all belongings. This includes training shoes, water bottles, and clothing.

PLEASE keep physical distancing in place as much as possible and wash/sanitize your hands.

Trainer Guidelines

Every day at SVPT we will be ensuring that the gym, turf, all equipment, and hard surfaces are cleaned and disinfected to help protect you and our SVPT team. We will be taking these protocols VERY seriously.

With Health Canada approved disinfectant spray and/or wipes we will:

  1. Disinfect all training equipment and high touch surface areas used with the client in the session immediately after use;
  2. Disinfect the training area and all hard surfaces immediately after every client session;
  3. Disinfect bathrooms and/or showers hourly, or more, based on usage; and
  • We will be making sure that equipment used during the session will not be shared with other clients.
  • Point of Sale device will be disinfected after each sale with Health Canada approved disinfectant wipes.
  • All personal trainers will wear non-medical masks at all times in the facility.
  • Between appointments, trainers will maintain 3 metres physical distance between each other, and between clients.
  • No more than 2 trainers in the staff room at once.
  • If a trainer is going to travel, he or she will inform you.

We can assure you as well that every SVPT trainer will be following all the protocols above, as well as strict hand hygiene between clients. We need to protect ourselves, so we can protect you.

Any trainers that feel ill and have cold or flu symptoms will not be training clients and staying home and seeking COVID-19 testing. If anyone in the trainer’s close social circle or family are ill, or have symptoms such as cough, sore throat and fever, they will stay home and seek COVID-19 testing.

If at any point during your visit to SVPT you feel unsafe or that our level of sanitization and distancing needs some attention, please reach out to Shara Vigeant IMMEDIATELY – by email or call 780-940-4568

We know this new business landscape may be frustrating and overwhelming, but we are going to do our best to make sure everyone feels comfortable and is safe, while following the recommendations of public health to the highest standard.

Masks and Lifting Restrictions

As per the Province of Alberta and City of Edmonton, on July 1, 2021, restrictions are being lifted (distancing) and masks are no longer required indoors.

As everyone is aware, the health and safety of our clients has been top priority the last 16 months during this pandemic. We have had ZERO positive Covid-19 cases in our facility, and that is a testament to our clients and trainers following the guidelines. BRAVO and thank you.

We want to continue to make sure you feel comfortable in the facility during your workouts and will move forward cautiously.

As per City of Edmonton, masks are no longer mandatory indoors, but you are still welcome to wear a mask entering and exiting the facility and/or during your workout. You are welcome to do what is necessary to help you feel safe and comfortable.

SVPT trainers are no longer required to wear masks but will do so at your request. We will happily oblige and wear a mask for your session if that is what makes you feel safe and comfortable.

We will continue to stagger appointments to control traffic.

We will continue to observe less movement and some distancing.

We will continue to sanitize equipment after use, and keep the common areas clean.

We will continue to have hand sanitizer throughout the facility for hand hygiene.

If being in the facility with more people makes you uncomfortable, we understand. Please consider booking during a less busy time, or ask your trainer to use the small group room for your session (it also has A/C!!).

If you have ANY concerns or questions about moving forward, please contact Shara immediately at vigeant@shaw.ca or talk to your trainer. Please do not hesitate to voice ANY concerns.

This continues to be a difficult time and we want to move forward in a way that makes our valued clients feel comfortable and safe, but also to allow the business to recover from the last 16 months.

Thank you for your continued support.

The SVPT Team

Physical Activity vs. Exercise

When I first started writing this blog, it was meant to describe a shift that has occurred in my career and life.  I have been a personal trainer and strength and conditioning coach for 15 years and have run a business for 12 years.  Last year I took a step back from in-person training to work abroad, consult for other companies, and run my business.  And then…a pandemic hit.  Now many of the SVPT trainers and clients are dealing with the exact same issue – going from being active all day to finding it difficult to get off the couch.

Before the pandemic, I would still see clients 3 days a week for a few hours when I was in town.  (I think it’s important to keep my tools sharp, be around my team, keep learning, and be IN the industry in the trenches.)  Despite that, I quickly noticed that I moved from being active all day on the gym floor to mostly working at a desk.  I have become the person we see all the time at the gym – the desk worker!  Now that the gym is temporarily closed due to COVID-19, my level of movement is even lower than before, and I am sure EVERYONE is dealing with an overall loss of movement and exercise because of fitness facility closures.

As a trainer I have always understood how bad sitting at a desk was for the body, but now I am LIVING it.   Even though I do more sitting now than ever, I still train 4-6 days a week. However, what I have now realized more than is that formal gym-based exercise is not enough on its own – it must be supplemented with simple ACTIVITY.

Currently many of us are stuck in our houses, either working from home at a makeshift desk, or homeschooling kids, or simply unable to work…and making good use of the Netflix subscription.  Life has simply changed, and for many people it hasn’t been for the better. Exercise and physical activity have become even harder to fit in, and motivation is at an all-time low.

The biggest eye opener for me was when I looked at my phone one day and saw how many steps I took over the week. I was mortified.  I exercised 1 hour a day, sat for 8-10 hours, and got in 1500 steps a day?  Our bodies simply are not designed for that.

(Disclaimer:  Yes, steps are not the only indicator of activity, but since I have my phone on me most of the time, it is a great measurement for ME of activity levels.  Sometimes measurement is necessary to shed light, even if it doesn’t necessarily show the whole picture.)

The realization was – the less movement you have in your daily life, the more you need to do to be fit and healthy (physically and mentally).  For example, if your day job is sitting for 8 hours, you need to fit in structured exercise AND general movement. The formal gym exercise is to work on specific qualities like strength or mobility, and the general activity spread throughout the day is to keep the body vital, energized, loose, and healthy. When we are sedentary, we stagnate and stiffen up. When we move, we have life and energy and actually feel human!

For those who have a job that keeps them moving all day – think construction laborers, childcare workers, retail associates – formal, gym-based exercise can take a more central role and be more targeted to specific goals. These folks are already getting plenty of unstructured physical activity throughout the day! For those in a more sedentary job, perhaps informal activity should be the main focus with structured exercise as the supplementary piece.

Confused yet?  Thought getting to the gym and working out was enough?  Don’t get me wrong…of course the exercise you are doing is GREAT!  But we also need activity outside of structured exercise.  And that doesn’t have to be complicated – it can be as simple as walking.

Let’s break down the difference.  Both exercise and general movement improve health, and both have benefits for the body and mind.  But the term “physical activity” should not be confused with “exercise”, which is a subcategory of physical activity.

What is exercise?

Exercise is any intentional bodily activity that enhances or maintains physical fitness and overall health and wellness. Exercise is targeted and specific to goals, and it has particular physiological effects. It is planned, structured, repetitive, and aims to improve or maintain one or more components of physical fitness.

What is physical activity?

Physical activity simply means movement of the body that uses energy, or BEING ACTIVE. Walking, household chores, gardening, pushing a baby stroller, climbing the stairs, recreational sports, or dancing the night away are all good examples of being active. Beyond exercise, any other physical activity that is done during leisure time, for transport to get to and from places, or as part of a person’s work, has a health benefit.

We as a population generally engage in very little physical activity.  We may exercise, but we aren’t as ACTIVE.  We exercise, then Netflix.  We exercise, then sit at a desk all day.  We exercise, then park as close as we can to where we are going, we drive everywhere, we take advantage of the EASY in life.  The phrase “active couch potatoes” has emerged to describe those of us who do structured exercise 30-60 minutes per day, yet remain sedentary the rest of the day. And let’s face it, we just don’t engage in the amount of movement that we did 50 years ago due to advances in technology (and sometimes just plain laziness!).

So what do you do?  Be more active or exercise more?   It depends.  If you exercise for an hour a day, add more activity.  If you are active all day, add some structured exercise to improve physical fitness.

For myself, I have set a personal goal of either taking a minimum of 10,000 steps per day OR engaging in some type of activity outside of structured exercise – a walk, a bike ride, or recreational sports. This is in addition to my scheduled exercise program 4-6 days per week. Now, this isn’t a strict plan. I know life will happen and some days I will not get in my activity, but at least I am now more aware of it.  When you know better, you do better.

So how can you be more ACTIVE in a day?  Well, it’s simple – move more, sit less.  Engage in life more

Park far away, or walk to the store
Take a walk in nature, or simply around the block
Play a game outside with your kid(s)
Join a recreation league sports team
Find a friend that wants to try new activities with you
Take the stairs every chance you get
Make lunch hour about movement
Plant a garden and keep it alive
Organize your house
Help a neighbor or friend or family member organize theirs
Get a dog
Volunteer
Sign up for a charity walk
Offer to help a senior with things they need done around their house
Dance, or take a dance class
Learn a new skill or sport

*Of course, due to physical and social distancing many of these are not possible now, but in the future you can definitely add these in. 

During this pandemic, there are many ways you can add activity into your day while you isolate, and you can do it with the people you are isolating alongside:

Take a 30-60 minute walk – away from everyone else – every day

(The benefits of simple walking have been proven over and over again)

Games with the kids

Clear some furniture and find a game that gets you moving
Get outside for games in the yard

Stairs – if you have stairs in your home, make the effort to go up and down them more than you usually do

Gardening and/or yard work (weather permitting)
Maybe it’s time to take down those Christmas decorations, clean up the yard, or plant the garden you have always wanted

Organize

Home Improvement
That room or basement that you have always wanted to organize or paint…….or the basement…..now is the time

Spring Clean
Go deep.

Personally, since adding in more activity, I simply feel better – physically and mentally.  I feel like I did when I was on my feet training people for 10 hours a day.  Also, t my daily COVID-19 physical distance walks and gym spring cleaning activity has been a huge help in managing stress.

Finally, during these stressful times………do what you can.  Do what feels good to you at the time.  Exercise and physical activity shouldn’t ADD stress, it should relieve it. Right now everyone is in survival mode and stress is high, and sometimes surviving doesn’t include squats. Sometimes it’s just a nice walk, scrubbing the shower or reading a book.

Stay healthy!

Shara Vigeant, BA, NSCA-CPT*D, CFSC

Owner, SVPT Fitness & Athletics

Running from COVID-19: Beginners Guide to Running

The closure of public and private gyms and recreation facilities has created a “running boom” since it’s one of the easiest ways to get in some exercise under the new social and physical distancing protocols. You might think there’s really nothing to it; just lace up your kicks, switch on the iPod and go, right? WRONG.

If your goal is to actually take up running as a hobby, then do yourself a favour and don’t simply hit the pavement and run until you want to puke, or your legs give out. Sure, you totally could go do this, but your risk for injury would be high and would not likely lead you to a sustainable or enjoyable running routine. Seeing as we’ll be in this self-isolation situation for the unforeseeable future, you might as well do this the right way and actually make productive use of your newfound free time.

The real first step you need to take is to actually get fit before you run. Yes, you read that right. Before you run, you need to make sure your body is able to handle the impact of running. If you have been exercising regularly, doing your strength and mobility work and are injury free, then awesome, you should be good to go.

If you haven’t been consistent with strength work or exercise, or haven’t exercised ever, we wouldn’t recommend hitting the pavement before your body is actually in any physical shape to handle running. Running takes strength to push off and absorb the impact as you land, and if you don’t know how to control your body you are dramatically increasing your risk of injury.

Check out our blog on Strength Training for Runners to help you get strong before starting a running routine.

Once the body is ready for the impact of running the next step would be to invest in a decent pair of running shoes. Seriously. For the love of all that is Holy, DO NOT dust off those sneakers you’ve had sitting in your closet for the past decade. You don’t need top of the line, but a new pair of running shoes (not trainers or casual shoes) will make all the difference in how your body takes to your new pavement pounding hobby.

Okay, now that you’ve got your fresh and supportive kicks, and a strong and healthy body, it’s time to get outside. We have included a 6 Week Beginner Run Program at the end of this blog, but first please review these important tips.

Warm Up. Seriously.
“Serious runners” might scoff at you warming up by doing anything other than just running at a slower pace than normal, but that doesn’t mean you should skip your warm up too. Especially now, where most of the day is undoubtedly spent between the couch and an uncomfortable office chair, warming your body up is important.

Start Slow
If you want to enjoy more that the first 30 seconds of your run, take it out slow. Slower than you think you need to. If you’re new to exercise, you’ll learn quickly that you’ve got the most energy at the beginning and that fresh feeling fades through your workout. Those who are familiar with strength training can draw an analogy to energy levels during a lifting session. If you don’t want to burn out too quickly, take it easy in the beginning.

Start with Walk/Run Intervals
Sure, you could go out and run 30 minutes straight, but tomorrow walking might be an issue and long term that’s not sustainable. Start with 3-5 minutes run, 1 minute walk and increase your running time every other time you run. If your form breaks down, take a break and let your body recover by walking. If you lose your form doing squats usually you’d stop right? Running is no different; quality is always better than quantity.

Remember: It Will Get Easier
Whether you’re a seasoned gym-goer or new to exercise altogether, a new activity is always tough in the beginning. Hang in there. Before you know it, your runs will feel easier, your form will make it feel smoother, and you might even find you’re enjoying yourself on your run.

Practice Post-Run Self-Care
Be sure to give your muscles some TLC after exercising. Foam roll, stretch, and if you’re feeling fancy, treat yourself to a relaxing Epsom salt bath – you earned it!

PLEASE REMEMBER – when you are out there running, PLEASE adhere to the physical distancing protocols from health officials during this pandemic. We are in this together, so if you each give 3 feet, you will be 6 feet apart. Stay Healthy!

6 Week Beginner Run Program

Week 1:
2-3 runs 20 -30 minutes total – run 3-5 mins, walk 1 min

Week 2:
2-3 runs 25 – 35 minutes total – run 4-6 mins, walk 1 min

Week 3:
2-4 runs 30 – 40 minutes total – run 5-7 mins, walk 1 min

Week 4:
2-4 runs 30 – 40 minutes total – run 6-8 mins, walk 1 min

Week 5:
2-5 runs 35 – 4 5minutes total – run 7-9 mins, walk 1 min

Week 6:
2-5 runs 35 – 45 minutes total – run 8-10 mins, walk 1 min

*Keep in mind that the Canadian Physical Activity Guidelines suggest AT LEAST 150 minutes of moderate to vigorous intensity aerobic physical activity per week. This translates to 30 minutes 5 days per week to meet the minimum 150 minutes.

Temporarily Closed

With the latest developments on COVID-19, we have decided to temporarily suspend operations, effective 6:00 pm, March 16, 2020. We will reassess the situation on a week-to-week basis.

As our clients know, we have been taking this very seriously and being diligent in our safe operations of business, and following all protocols outlined by health officials.

We care about your health and safety, therefore this decision is the best for everyone. We must protect not only ourselves, but others.

All sessions, and class passes will be put on hold. Please contact your SVPT trainer directly to discuss distance/online training, and home programs.

PLEASE keep your health a priority during these times and continue with your fitness, as its essential for self-care and immune health.

Contact us directly with any questions or concerns.

Recovery and Self-Care

The topics of recovery and self-care are pretty hot in the fitness industry. These topics have some strong merit and are worth discussing, especially given how confusing social media and the internet can be when it comes to deciding your recovery and self-care methods. We would like to simplify it.

For the purposes of this blog, we will consider “recovery” to be about the physical side of health and “self-care” to be about the mental and emotional side. While separate in some senses, there is strong overlap between the two and they are often closely intertwined.

First thing – you can only train as hard as you can recover. Read that again. Then read one more time. If you want to continue crushing your goals and making progress, your recovery must be equally as focused. You can’t keep training at a full gas tank level of intensity when the gas tank is only a quarter full. For every penny you withdraw from the bank for training, you need to make an equal or greater deposit for recovery.

Recovery is different for everyone. It can also be different from year to year, month to month, and sometimes even week to week. Your recovery will go through natural fluctuations along with your activity levels, fitness levels, and lifestyle. The way you recovered from training last year might be dramatically different this year. Maybe you changed jobs, opened a business, got divorced, changed fitness goals, changed type of physical activity, had a child, got injured….all while getting another year older. Age and lifestyle will dramatically affect how you recover from activity as well as the time it takes to recover. Embrace the change that will happen when it comes to choosing recovery methods. Be okay with being different than before.

Recovery methods can take many forms: a full day off, massage, yoga, stretching, sauna, ice bath, hot tub, cardiovascular work, naps, low intensity movement (active recovery), quality sleep, or mobility sessions. While there is conflicting science out there about what works best for recovery, the BEST recovery method is one that you can access easily (for consistency) and that, you know……actually helps you feel recovered! Recovery should have you feeling GOOD and ready to train again.

This year, or even this month, your recovery might be more focused on managing the stress of life rather than managing the stress of exercise. That is where self-care can come in and have a lot of benefit. Self-care can help you recover physically as well, since taking care of your mental and emotional health will help you train at a higher level and with greater longevity. Sometimes we are mentally exhausted, even on a full physical gas tank. When this happens, taking time to ‘reset’ mentally or check out of life is very needed.

Some of the most popular forms of self-care are: disconnecting from technology, coffee with a friend, Netflix and chill, therapy, walking the dog, walking in nature, yoga, bath and a book, quiet time with a book, day at the spa, time away, and quality sleep.

At the end of the day – simplify and choose a recovery and/or self-care method that works for you and that you can stick to. Because like all things in life and exercise, CONSISTENCY IS KEY.

What matters is that you feel recovered, regenerated, and rejuvenated from your recovery and self-care routine, regardless of what method you use.

Shara Vigeant, BA, NSCA-CPT*D, CFSC

Glen & Jocelyne’s #MYFIT Story

2018

2020

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 clients, Glen and Jocelyne, for sharing their #MYFIT story, again, after first sharing it with us in 2018 (yup, they are still with us!):

Glen and Jocelyn are sharing their #MYFIT story through a poem:

ODE TO SVPT

Our Retirement was pending

But the energy was ending

One look in the mirror

Had left us in fear

With bodies obese

And more than 1 crease

We were sick and tired

So..a trainer was hired

We joined SVPT

To create a new me

What a place we found ourselves in

Let the exercise now begin

A start was made and it was slow

We felt embarrassed and on show

Commitment was the #1 key

To the success of this new journey

Improvement did not come with ease

The option to quit was always a tease

But three times a week we went without fail

Three years went by and we did prevail

Four trainers we did outlast

Brittany is the most steadfast

Lifting, flexing, lunging….we began to move

But the weight we simply could not lose

Training alone was not enough

Diet too made the right stuff

 

A full lifestyle shift is what was needed

And with our tenacity it was completed

Together 170 lbs we did drop

Simply because we did not stop

Another look into the mirror

No longer brings that same old fear

 

Italy, Austria, Croatia and more

Off to challenge ourselves galore

A thousand kilometers we did ride

And taller mountains we could stride

Injury, illness, surgery, depression

Tried to derail us but taught us a lesson

 

The motto upon which we relied

And to our success it did provide

That everyday No matter what

It’s really simple;  “JUST SHOW UP

Now we feel our future’s secure

Because we know we can endure

 

Biking Pilgrim’s Trail in Spain awaits

Without guides and carrying our freight

We cannot afford to be lazy

Instead we need to train like crazy

Can’t thank you enough SVPT

In helping dreams become reality

 

Aislinn’s #MYFIT STORY

SVPT is proud to present #MYFIT – a celebration of our clients who live a fit and balanced lifestyle.
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#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.
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#MYFIT celebrates clients who challenge themselves physically and mentally to move better, perform better and live better. #thesvptway
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We are grateful to client, Aislinn, for sharing her #MYFIT story:

“I’ve really just started my fitness journey. For most of my life, I’ve been somewhat inactive, but I figured we have a finite amount of time on this earth and it would be a shame to die without knowing what my body is capable of. I can’t say I look forward to working out, but I challenge myself to do it anyway to achieve my goals. I want to feel strong—prepared for life’s challenges and capable of handling daily tasks (e.g. carrying Costco groceries, rearranging my furniture, cradling my great dane like a baby, etc.). After each session, I feel more energized (funny how that works) and proud of what I’ve accomplished. It may be relatively small, but it’s a big deal to me.”

It’s the Most Wonderful Time of the Year?

Hustle and bustle! That’s usually what comes to mind with the holiday season and family obligations, work parties, and other social gatherings. This usually means less free time and lots of (tasty) foods and drinks. Maybe this is what sparks the desire in most people to start up a new exercise program in the New Year as a result of guilty feelings towards a month of poor eating and neglecting your healthy routines. Many gyms thrive on the unrealistic goals of the “resolutionists”, but the best ones remain steady throughout the year because they teach balance and not using shame to make you feel like you need to “exercise away” the holiday weight gain.

The #SVPTway isn’t about shame or guilt surrounding the holidays. True LONG TERM success is about recognizing the ebbs and flows of life and not feeling bad when you have less time to give to your healthy habits. The holidays are a time for maintenance, not for making gains in fitness. But hey, if you are making gains then keep it up. We are just saying that maintenance is AWESOME during this time of year. Just keep moving and get some exercise in where you can. Be attentive to what you’re putting in your body, but life is short (READ: eat the damn cake). While the New Year might inspire you to get back into routine and maybe work a bit harder, remember that getting back into things means that you’re going to need to ease in to avoid a burnout. Remember that setting sustainable goals will help you stick to your new routine. Hiring a certified, qualified trainer can help you learn how to set attainable goals and stay motivated as well as keep you accountable which usually means sticking to the plan for longer.

Tips for December training:
● Try to get in exercise where you can – not only will this help you keep your gains, but also relieve holiday stress, and give you a moment of YOU time
● Don’t be afraid to change it up if travel and time means you can’t do what you normally do – opt for outdoor activities, a new class, etc. – something is better than nothing
● Try to incorporate movement into family activities when you can – get everyone moving

Tips for January training:
● Ease into it – don’t go all out in the beginning
● Create SMART goals that are attainable and sustainable – just because its January 1st, doesn’t mean your life has miraculously changed and all of a sudden you can do more than what you could in 2019
● Stay away from trends and challenges
● Hire a trainer to keep you accountable and teach you how to be independent, after all, you don’t want to be making the SAME goals next year. Next year you should be hitting NEW ones!