I want to share my story in the hopes that it helps someone—even one person—get off their couch and start living up to their full potential. There are too many inactive people in Nova Scotia, and too many chronic health issues that are “solvable with exercise.” (The Health Crisis Nobody’s Talking About) It saddens me that people are suffering when they don’t have to. All it takes is an hour a day, but no one can do it for you.

Growing up in the 1980s, my father was a fairly serious triathlete and cross-country skier, and my mom was a fitness instructor (Jane Fonda-style!). It’s safe to say that I was surrounded by first-hand experiences of what being fit meant—long hikes, windsurfing at the cottage, trying all the fun things, and being free from pain and disease.

Still in public school, my Dad took me for my first run when I was 13 years old, and I never stopped. I participated in running races with my entire family for years. At university, I started lifting weights at 18 years old, and I literally haven’t taken more than two weeks off since. Then I dabbled in bodybuilding competitions and became a fitness instructor myself in the early 2000s for 15 years. In the 1990s, I was the only woman in the weight room (all the others were in the cardio room), surrounded by big guys. It was extremely uncomfortable, but I put my head down and powered through. Day after day. And now, I have landed at Blended Athletics, where I started in 2016.

But why have I chosen to commit to fitness for this long? Fitness is not easy. Sore muscles aren’t fun. The time and energy it takes to get to the gym every day are hard to find. But I have done it for 37 years and know I will continue to do it for as long as I can. Why? Why do I prioritize it and keep going back for more?

Reason #1: Physically pushing my body makes me feel good. So. Damn. Good. The mental game when your lungs are on fire. The hit of endorphins when it’s over. The satisfaction and pride in knowing that I did it. Seeing progress in my abilities and body composition feels good because I am the one who made it happen! I hold my head high every day.

Reason #2: Fitness is freedom. Freedom from, and freedom to. Freedom from disease and the effects of aging like high cholesterol and blood pressure, arthritis, loss of muscle mass, and bone density… Freedom to try new things because you are physically capable and confident in what your body can do. I learned how to waterski at 45 and snatched for the first time at 44. At 50, I’m working on my handstands. That is freedom, and I want to kick ass in my 90s!

Reason #3: Aesthetics. I must be honest here and say that in the early 2000s, I got into bodybuilding primarily for aesthetics. I worked very hard for a full year on building my shoulders for the stage. Here I am, 20 years later, though, and I have retained a lot of that shape and muscle mass. Looking good is a by-product of working hard, and today I show off my muscular arms with pride.

Reason #4: Identity. Once you get into it and start seeing some results, being a fit person will become who you are. You may not believe me if you haven’t started yet, but trust me on this one. You will become a person who chooses to work out before your day starts, or after your workday is over. You will become a person who asks, “How will I move today?” instead of “Will I move today?” It becomes less demanding to find that hour in the day because you don’t even make that decision anymore—you know you will go to the gym, and you will fit it in your schedule.

I hope that at least one person has read this and is inspired to make a change. It starts with motivation and inspiration, so act on that now while you have it! When it gets hard, though—and it will get hard—it’s discipline that keeps you going. The members and coaches at Blended will be there when you need that kick in the pants.

Remember, you can choose hard now by going to the gym, or you can choose hard later in the form of obesity, arthritis, loss of mobility, etc. You know what you need to do. Don’t be afraid to burn it all down to build something better. Go get it.

Let’s talk about shoes for a moment. Of all the fitness-related things you own, shoes are absolutely hands-down the most important, and the one thing you should never ever scrimp on. That doesn’t necessarily mean you have to drop hundreds on a pair of shoes (you easily can these days), but you need to buy what is right for you, not what is cheapest or on sale.

Before we jump in, there are two main schools of thought on footwear. One is that you should always wear good quality shoes (think ‘practical’ here, like Birkenstocks) and if you have any recurring injuries or issues, then orthotics could help. My physio’s first question to me is always ‘what were you wearing on your feet?’ and she abhors Crocs and any shoes with too-squishy soles for their lack of support. Another approach is that you should try being barefoot as much as you can in order to strengthen your feet and ultimately reduce injury. Both philosophies have merit, and one is not better than the other, but ultimately you do need shoes to train in the gym.

So, what shoes should you buy? Well, it really depends on what you will use them for. Walking, running, functional training, weightlifting, tennis, soccer… every sport places different demands on the body, so activity-specific shoes are really key. For example, most walking and running shoes have cushioned heels to absorb shock and help the foot pronate, court shoes have more lateral stability to protect the ankles, cleats have grip for sprinting and turning, and Olympic weightlifting shoes have a sturdy platform and elevated heel to allow a deeper squat.

Let’s think about Ground Zero or Stamina classes, though, and what you as members should think about using. Most people don’t want to bring multiple pairs of activity-specific shoes to every class, and it’s really not necessary, even if you have several different types of movement in one class. This is why many manufacturers make gym shoes to be ‘multi-purpose’ – so you can box jump, burpee, run, and deadlift during one workout without a shoe change.

For most people taking in Ground Zero or Stamina classes, I would recommend a CrossFit style shoe like Nike Metcons, Reebok Nanos, or NoBulls. The reason is that they are very stable shoes and really are good at supporting your feet at the wide range of movements that you execute in those classes. They have generally wider toe boxes than typical shoes which give your feet lots of room, and the soles aren’t too cushioned which gives you more stability. Soles that are too cushioned (think running shoes) can make you very unstable for things like snatching, squatting and kettlebell swings, and will even rob energy from your dynamic lifts with all their squishiness. Generally speaking, functional classes like those you do at Blended need a shoe that will give you a solid base of support.

That said, those shoes are all quite terrible for running – just ask anyone that owns a pair! So, in my opinion really the only reason to not wear a CrossFit style shoe would be if you have a running-heavy workout that is combined with other movements that don’t need a lot of stability. For those classes you may want to wear running shoes. Running is the only cardio at Blended that has a lot of physical impact on the body and can result in injury quickly if you’re not used to it or in the wrong shoes. Running shoes have thick cushioned heels to absorb impact which you won’t find in any of the CrossFit style shoes (it’s a trade-off for stability).

Finally, if you want to take your Olympic lifting up a notch, consider adding a pair of weightlifting shoes to your collection. Weightlifting shoes have a significant heel to allow for a deeper squat and have very hard soles for maximum stability. The hard soles essentially allow you to push directly into the floor during your snatches and cleans, not lose any power through cushioning, and land with solid contact. The elevated heel, between 0.5 – 1 inch, makes hitting that deeper squat much easier and they are particularly helpful for people with limited ankle mobility.

I own three pairs of fitness shoes – running shoes, Nike Metcons, and Nike Romaleos. The runners never go to the gym with me as I only use them for road running. I use my Nike Metcons for all of the classes I take at Blended, and my Romaleos are for the Olympic lifting platform or the portions of classes with Olympic lifting. None of them were cheap, but they have all lasted a very long time because I don’t wear them outdoors or for anything else. Of course, you can hunt for sales on last year’s models to save a bit, but don’t wander too far from the brand names to save money and make sure the function of the shoe will fit your primary uses.

I can’t stress enough how important it is to have the right shoes on those feet of yours! Power and stability come from the ground up so don’t let your shoes interfere with your intentions. If you are ever unsure about what footwear to buy or use for a given workout, don’t hesitate to ask your coach!

I watched part of a documentary last night about sports performance. One of their conclusions is that it is challenging if not impossible to break a world record without being in an actual competition – the nerves, the cheering crowds, the athlete next to you… Now I know that it’s unlikely that you are trying to break any athletic records, but if you’re reading this, I will bet you are interested in improving your current fitness level and being the best version of yourself. 

The past few years have changed our world in countless ways. Many of us now have fitness equipment at home, including me. While it certainly helps in a pinch some days, nothing beats physically going into the gym. Why then do only 16.67% of Canadians have gym memberships?

With respect to intensity, it’s too easy to slack off or make excuses during home workouts and pushing yourself to your limits is hard to do. At Blended, while pushing yourself can still feel like a grind, the energy of the other members – that athlete beside you – and the watchful eye of the coach can carry you so much further than if you were alone. You tap into that extra gear by completing those extra reps or picking up that slightly heavier dumbbell. And that is where the fitness magic and big gains happen. In fact studies show that runners report feeling greater motivation when a rival is present, and results in better running times – one study found runners produced a 25-second advantage over a 5km race, compared to races in which a rival was not present. 

With respect to technique, at Blended, you are surrounded by qualified coaches whose job is to help you move better, and even the most seasoned athletes have room for technical improvements. Whether it’s body alignment, helping discover your weak spots, or learning how to brace and use your breath, the highly trained coaches at Blended can help you. Injury is often the result of training or technique errors, so doing movements too quickly or repeating poor movement patterns over time. You can’t fix what you aren’t aware of, and coach feedback is vital to getting better.

I’m almost at a loss for words on this one concerning friendship and community. Blended staff and members care about each other, support one another, and respect one another. Despite the sounds of wildly intense fitness at times – dropping barbells, grunts and groans, clanging and banging, loud music – it’s one of the warmest and friendliest spaces I know. You don’t find those unique and special relationships often, and you certainly won’t find them when you’re working out by yourself at home.

Fitness memberships are expensive, yes, but I don’t bat an eye to pay my monthly fee at Blended. For all that I get in return, it’s a thousand times worth it.

-Max

I’ve been using a heart rate (HR) and/or a fitness tracker for decades. Currently I’m using a MyZone HR tracker paired with a Polar Ignite watch. The MyZone chest strap is much more accurate than a wrist-based tracker and the two are compatible, so they talk to each other during my workouts.

 I started using the MyZone for fun and competition with my workout buddies. Who could get the most MyZone Effort Points (MEPs) for a certain group fitness class, or a week, or a month… Personally, I have always found new gadgets to be motivational – a new toy or a new pair of kicks always gets me charged up if I’m feeling blah about my training. I’ve been using MyZone since mid-2016 now, and aside from a few months of not using it, I still haven’t grown tired of it.

So why do I continue to use my MyZone? Here are a few of my top reasons:

1.   The satisfaction of collecting MEPs. It’s a bit cheesy but I actually do find it motivating to accumulate points. (For the record I have 162,849 lifetime MEPs)

2. To track my effort on hard days. When I’m about to hit a workout where I know I’ll be in the red zone, I keep my eye on the screen and try to hang on to a more moderate pace of yellow for the front end. I’ll strategically hold back for the start so I can go all out in the back half. Because you all know that feeling when you come out too hot, right? Often you just can’t recover and fizzle out before the clock even beeps to signal you’re done.

3. To help show me when I need to recover. To see if I should ‘call it in’, on those days when I drag myself in to the gym even when I’m feeling terrible, usually after a bad sleep. For me, being tired or worn down from training results in a high perceived effort, but an actual low output. So if I’m busting a gut pushing my pace and the screen shows that I’m only in the green or low yellow, I call it a day, pull back, and change the pace of that workout to recovery mode.

4. To keep my recovery pace truly recovery pace. If I want to go for an easy run to recover from a heavy week of workouts I’ll use the MyZone to make sure I don’t hit yellow or red.

 And remember that one key element of fitness is the ability for your heart rate to recover after a hard push. So when you get those one or two minute breaks between sets in class be sure to notice how quickly you recover, and especially if that improves over time. This is another great way to use a MyZone, especially if you’re just starting out!

At about $100 the MyZone chest strap is a cost effective, fun and a useful fitness toy that helps keeps me on track. If you’re in the market for some new fitness mojo or incentive, I recommend you give it a try!

With the gyms being closed during this pandemic, now for the second time, I’ve been running more than usual to maintain my fitness. The other day I had a short, fast run scheduled and I left the house without my music – I know, I know… what was I thinking? Well, it got me thinking about mental toughness near the end of that run because, boy, was I suffering. A gasping, wheezing, lung burning kind of suffering. It’s one thing to hit the red zone during a workout when you have a coach pushing you and loud music driving you, but it’s entirely another thing to hit and stay in the red on your own with nothing but your thoughts. Here are three things that came mind during that workout:

1. Mental toughness, and by that I mean digging deep for a workout, isn’t something you need to accomplish every day. Your weekly or monthly workout schedule should have variety with long slow efforts, moderate efforts, and high intensity efforts. You need not awake your inner beast every single day. If you do, it will likely result in overtraining, poor sleep, injury, or other manifestations.

2. Just do it. Quite literally, don’t give yourself a chance to talk yourself out of putting the work in. If you’re a morning person, great, get the workout done early. If not, be sure to stay true to your word and do what you said you would. Related to this, if your goal was to push hard, then push hard. Don’t start whining and pull back just because it’s uncomfortable. Nobody gets better without discomfort. You can do it. Be strong.

3. You know that feeling you get when you’re in class and the coach walks near you? You push a little harder, you pound out extra reps knowing that they’re right there watching. Next time you’re in a tough workout try putting a coach on your shoulder. Sometimes I put Danielle on my shoulder and she says ‘Looking good!’ or ‘Hang in there!’. When I run by Dave and Kim’s place I think ‘strong and tall!’ in case they see me through their window.  Find a mantra or imagine someone cheering for you to get you through the tough bits.

Mental toughness for workouts shouldn’t be a daily thing, but it should be a thing in your life if you want to get stronger. It’s in every single one of us, but how to tap into it is different for everyone. Find what works for you, no matter how strange it may be, and let the suffering begin!

1. COMMITMENT. The first step is commitment. Commit to a goal, daily or weekly actions, or a feeling you get after achieving something. Without a destination in mind there is no journey, only wandering. Oh, and don’t be afraid to dream big! Create an environment at work and at home that supports your goals. Ask your friends and family for support. Find a new circle of friends that will support you 100%, like your coaches and your fellow Blended members! One word of caution here based on my past experiences… I’m typically an all or nothing type of person. If you are too, then try to avoid a hard ‘start date’ or a grand statement saying ‘from now on, I resolve to…’ because when you falter, and we all falter, you run the risk of falling down completely – full face plant – and going back to old habits (aka quitting). Consider trying to make your commitments softer, more incremental and maybe even one small thing at a time.

2. CONSISTENCY. Your health and fitness goals need not overtake your entire life. I used to compete in bodybuilding and let me tell you, that was all consuming. Having a stage date meant no room for mistakes, which is exactly why I quit. I prefer a lot more flexibility in my day-to-day, and as I like to say, there should be room for red wine and chocolate in everyone’s life! Now, I like to follow what I call the 80/20 rule. Think of all the decisions you make in a day – what you eat and when, what you drink and how much, what you do for exercise, what time you go to bed… Each of those decisions will take you either a step towards your goal or a step away from it. If you can make about 80% of those decisions a step in the right direction, you’re moving forward, towards you goal. Remember: you are the sum of your decisions.

3. PATIENCE. Can you imagine if results were instant? How amazing would it be to eat well or lift weights for a day or two and have your biceps instantly bigger and your clothes looser!? Unfortunately, it’s not like that, and the reality is that seeing results requires patience. Lots of it. Like an entire painstaking month or more sometimes! But if you’re committed and you’re consistent, then don’t worry about it. Stop weighing yourself, stop being frustrated and don’t stress about it. Just trust the process. Change will happen but I guarantee you it will be slow. Probably slower than you think.

I should probably add a fourth word to my mantra, KINDNESS. No matter where you are in your fitness journey be kind to yourself, especially if you’re not where you want to end up yet. Every day try to celebrate your abilities, love your body, and surround yourself with positive thoughts. Your Blended family of coaches and members are behind you 100% if you’re in need of a boost.