UM Rec Services Personal Training

by  Adam Toffan , M.Sc, NSCA-CSCS,  CSEP-CPT  Assistant Fitness Training and Assessment Coordinator,  Recreation Services  at the University of Manitoba One underrated piece of fitness attire is the shoe. People often put more focus on price or appearance and tend to overlook performance or how a shoe fits. Some also get very attached to their shoes and wear them much longer than they should. If you're currently looking down at your weathered shoes and thinking "It's time for a new pair", here are a few things to consider before you head to the store. Get the right shoe for the activity. For example. If you run, get a running shoe. If you do fitness classes that require a lot of lateral movement, you will need shoes that have more lateral stability. You need to ensure you have support in the right places to match the repetitive movements in your routine. With that in mind, it's also wise to avoid using the same shoes for various types of activity. C...

by Marieke Breakey, B.Sc HNS, Registered Dietitian, Recreation Services at the University of Manitoba Advocates of intermittent fasting tout it as "the answer" to weight loss, chronic disease, and longevity. Claims include increased energy, loss of body fat, decreased inflammation, enhanced "mental clarity," and even reversal of type II diabetes. But can this method of eating (or not eating, in this case), really be of benefit to most people? First – what is fasting? Fasting, just means, “to eat sparingly or abstain from some foods” 1 . Most humans have a daily fasting period that begins before their bedtime, followed by the feeding period, which starts at the first eating opportunity after waking (for many, this is breakfast). Per popular opinion, intermittent fasting refers to a group of several diet plans that involve a period of eating and a period of abstaining from food or fasting. This offers an alternative to many popular weight loss diets involv...

by  Adam Toffan , M.Sc, NSCA-CSCS,  CSEP-CPT  Assistant Fitness Training and Assessment Coordinator,  Recreation Services  at the University of Manitoba There's a lot of fitness information out there, and it's easier than ever to access. Some of it is good and some of it, not so much. So, today I'd like to set the record straight on a handful of fitness topics that are often misunderstood or misrepresented in our first edition of Fitness Myth Busters! Myth #1: Doing crunches gives you a six-pack/burns belly fat As people gain unwanted weight, it usually ends up around the waist which is an area many people fixate on when trying to burn fat. In response to this, many sources promote short core workouts. This is one of the biggest myths in the industry. You cannot target fat loss. Using a specific muscle group does not burn fat from that area. To burn fat around the waist, you need a change in overall body composition. This is achieved through a combinati...

By  Michelle , M.Sc, B.Sc. HNS, Registered Dietitian,   Recreation Services  at the University of Manitoba Health Canada recently released the newest version of Canada’s food guide which has not been updated since 2007. The previous edition was heavily scrutinized as it was unclear and hard to follow, while many believed it was strongly influenced by industry. Despite the long wait for a much-needed update, there are many positive changes to the newest edition which will hopefully be a useful resource for Canadian’s to develop, improve, or maintain healthy eating behaviours. Here are a few of the fundamental changes: A simplified take on balancing food with an emphasis on less processed foods The previous food guide had four food groups displayed in a rainbow with a focus on serving sizes and suggested daily intake. We now see a much simpler picture and message: a plate indicating how to balance our food. We no longer see serving size amounts and recommendatio...

by  Adam Toffan , M.Sc, NSCA-CSCS,  CSEP-CPT  Assistant Fitness Training and Assessment Coordinator,  Recreation Services  at the University of Manitoba The most common excuse for not exercising is time. We all know the benefits of exercise, but when life gets busy our workouts can suffer. These five tips will help you maximize your time in the gym and help you stay on track even when you need to shorten your workout. 1. Lifting heavy for muscle building and fat loss Many people think lifting weights is strictly for building strength, but it also contributes to fat loss. Building lean muscle helps burn more calories through the day. An analogy I like to use is that a car with a bigger engine burns more fuel. The best way to utilize this strategy is to incorporate compound movements such as squats, bench press, deadlifts, and pull-ups. These exercises use multiple muscle groups, so you get the most work done in the least amount of time. Isolated exercises...

by  Andrea Dietrich , B.Kin,  CSEP-CPT , Fitness & Training  Coordinator,  Recreation Services  at the University of Manitoba It’s not your imagination – more and more of your colleagues are getting the sniffles. It’s just that time of year again. Cold and flu season is upon us, and we have provided a few ways to help you determine whether to lace up your shoes or stay home and rest. Cold or Flu? Determining whether you have a cold or the flu is an essential first step, not only for exercise prescription but also treatment. The Public Health Agency of Canada provides a fact sheet to help determine whether you have a common cold or have picked up the flu (Click the image for more information) . The “Above the Neck” Rule Once you’ve determined it’s not the flu, it’s time to do a neck check. A cold will typically last 1-2 weeks. If your symptoms are “above the neck” such as sneezing, stuffy sinuses, or a sore throat, the good news is you shou...

by  Adam Toffan , M.Sc, NSCA-CSCS,  CSEP-CPT  Assistant Fitness Training and Assessment Coordinator,  Recreation Services  at the University of Manitoba When focusing on strength there’s a lot of emphasis on the big lifts, and rightfully so! Big multi-joint lifts such as the squat and deadlift should be staples in your plan. However, you should also make room for unilateral exercises! Unilateral exercises focus on one side of the body at a time, such as one arm rows or lunges. We believe almost anyone can benefit from incorporating unilateral training to their exercise regimen and here’s why: It increases core activation Imagine doing a one arm row without engaging your core. You’d likely fall off the bench! Unilateral exercises engage the core much more since all the load is typically on one side of the body. More core stabilization is required to support the load imbalances and promote sound movement patterns. It corrects muscle imbalance Most peop...