We all know we need to exercise but navigating the best path to our fitness goals can be confusing. This resource is designed to help with your exercise journey. Whether you’re just starting out or you’re a fitness pro, it’s common to feel unsure about what’s right for your body. We’ve got practical tips and tools that work for everyone, no matter your fitness level. So, whether you’re new to fitness or a regular gym-goer, this resource has something for you, making it easy to figure out what works best for your unique self!

Ready to spice up your fitness routine? How about trying some strength training? Check out our weekly workout program tailored for home workouts – no need for any fancy equipment. Get set to kick your metabolism into high gear and boost your overall functional fitness. Just clear a bit of space and have some fun getting stronger and healthier.

Walking, swimming, dancing, golfing, skiing… there are countless ways to move. We know that exercise is essential to living a healthy life. The best part is that you get to choose how to be active, so do something you enjoy and make physical activity part of every day.

Start Where You Are 
Physical activity is essential to health, but there’s not only one way to do it. Understand what you need and make your fitness journey your own.

Assessing Your Fitness Level 
Knowing your true fitness level is an essential starting point for every exercise program. Here are some simple ways to do that.

Sit Less Move More 
Sedentary behaviours do us no good! Check out some tips to get you up and moving more!

Move in the Moment 
Your body was designed to move. Learn how to leverage 10-minute microbursts and find some ideas for adding movement to your day.

Get the Most Out of Your Workout

Tip: Use Free Weights 

Weight machines are great for helping you learn the correct form, but once you’ve got it down, it’s time to move to free weights. Exercises using free weights like dumbbells, kettlebells, and barbells lead to greater hormonal responses compared to similar exercises performed on exercise machines. That’s mainly because free-weight exercises use a wider range of muscles. When you have to move a free-weight and you don’t have anything guiding or supporting you like a machine, all of your synergistic muscles have to fire to help you with the motion.

Your mind and body are powerful allies. How you think can affect how you feel, and how you feel can affect your thinking. The relationship between our thoughts, attitudes, and behaviours and our physical health is real, and it has a powerful impact on our well-being at every level. Understanding this connection and learning how to manage and support it is the ultimate wellness goal.

How Exercise Changes the Brain
Physical activity is great for your body and your mind. Learn more about the amazing benefits.

How to Exercise Your Body and Mind
Learn some tips on choosing the best physical activity for your physical and mental health.

Take a Yoga Break
Yoga is a great form of exercise for newbies and veterans alike. Learn some simple yoga desk stretches you can squeeze into your workday.

Build a Better Posture 
Our posture plays a big role in how our bodies feel. Learn how to improve your posture and try some exercises that will help you build a better posture.

Get the Most Out of Your Workout

Tip: Swap Stretching for a Dynamic Workout

We know that stretching before a workout is important, but dynamic stretching is the way to go. Dynamic bodyweight movements mimic the workout that you’re about to perform and better prepare your body for the workout. They increase blood flow and improve your range of motion without compromising the elasticity of your muscles and tendons thereby helping to prevent injury and soreness. So, if you’re about to go for a run, spend five to ten minutes doing lunges, knee raises, and leg swings before you hit the pavement.

Give your body what it needs! Whether you’re training for a marathon or simply trying to maintain good health, it’s important to do the right amount of exercise for your needs and goals. But when it comes to exercise, more is not always better. Rest and recovery are critical components of any successful training program. Learning what this means ensures that you give your body what it needs during and in between workouts.

Five Essential Elements  
Proper rest and recovery between workouts make a big difference in the effectiveness of exercise. Learn what that means and how to do it right.

When to Skip Your Workout  
We need to exercise, but sometimes it’s best to sit it out. Learn to listen to your body and understand when to take it easy or skip the workout altogether.

Stretch It Out  
Need some stretches to ward off pain and stiffness, and add a boost of energy to your day? Check these out.

Workstation Breaks 
Building workstation breaks into your day can help ward off the aches and pains of sedentary behaviours.

Get the Most Out of Your Workouts

Tip: Preface Your Workouts with Energy-Rich Foods 

Carbs tend to get a bad rap, but they can be useful when it comes to getting the most out of your workouts. Carbs are the body’s main fuel for a high-intensity workout. When your body is fueled, it’s going to put forth more effort and you’ll get better value in terms of caloric use and muscle growth.

Keep in mind that this is specifically when like interval training or a long-distance run, so munching on carbs before a light jog or yoga class doesn’t come with the same benefits.

It’s time to up your fitness game. Our exercise routines can often benefit from new tips, tools, and resources. Learning can help keep us accountable and motivated, and ensure that we are exercising properly and pushing ourselves to achieve our best.

Big Goals Have Small Beginnings 
Change your approach to your fitness goals and learn how to think small!

How to Start Running 
If you’re thinking about giving running a try, check out these helpful hints to start off on the right foot!

Find Your Excuse 
We all come up with excuses not to exercise. Get over them and learn how to SPRAWL your way to success.

Time to Move: Take 10 
Struggling to find time to exercise? Learn how to maximize 10 minutes of movement and get fit in fitness throughout the day.

Get the Most Out of Your Workouts

Tip: Listen to Music 

Listening to your favourite tunes can really boost your energy during a workout, but studies show that listening to music AFTER your workout can help you recover faster as well. According to research, music boosts our serotonin and dopamine levels, which promote recovery. To help get your blood pressure and heart rate back to normal after a good workout, listen to music that you find relaxing.

Program Prep 
Laura introduces some of the exercises that will be part of the training program that begins next week. She offers tips on proper form and suggestions for modifications that you can do to get the most out of your workout!

Week One
Want to complete the workout on your own? Click below to download. If you’d prefer to follow along with and let Laura motivate you as you go, click the video above.

Week Two 
Want to complete the workout on your own? Click below to download. If you’d prefer to follow along with and let Laura motivate you as you go, click the video above.

Week Three 
Want to complete the workout on your own? Click below to download. If you’d prefer to follow along with and let Laura motivate you as you go, click the video above.

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