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Addressing Runners
If you picked up running recently, restarting after a long winter break or have been running all your life- this article is for you.I love running, all though my teenage self would disagree. I only really started to enjoy running regularly last year in January. I started to love the challenge and the ability to be connected to my breath, body and nature while listening to my favourite party tunes. …
Addressing Posture
It’s no secret that regular physical activity is quintessential for your overall health and well-being. But we move our bodies less and less as movement is less and less needed in our society to live our lives. Self isolation taught us that almost everything can be done from the comfort of our homes. And even though you can order food, work from home and connect with friends through social media, …
Periodization
If you've been in the fitness world for a while you are familiar with this term. Or maybe your personal trainer used the term when explaining the details of his/her plan to get you in your desired shape. Personally, I stumbled across this term the first time when I was going through my personal training certification. The content given during the certification about the topic was insufficient and confusing to …
Health, Fitness and Wellness- which path should we take?
There are a lot of opinions out there of what fitness and health should and has to look like. The problem as I see it is that we took fitness and health and associated them with beauty standards. This drove us further and further away from what health and wellness actually mean holistically speaking. Appearance became more important than actual wellbeing. That's why people starve themselves to reach their goals, …
Running warm up and cool down:
Why is it important to properly warm up and cool down for running? A smart warm up prepares your body for the performance ahead by giving your muscles time to recruit and coordinate. It also gives your joints a chance to properly lubricate, tendons and ligaments to loosen up and your heart rate to increase gently and gradually. The goal of performing a cool down is to return the body …
Strength Training Program for Runners (No equipment needed)
Strength training is an essential supplement to a regular running routine. It strengthens muscles and joints, which can improve your running performance and decrease the risk of injury. If you want to perform at your full potential, you need to target and address areas of fitness you may normally wouldn't pay attention to, like flexibility, balance, mobility, and strength. Below you find an example of how a strength training routine …
10 Min. Exercise Sequence acomplished at your desk with no equipment needed
For your convenience I've attached descriptive videos for each exercise listed below. If any of the following exercises cause you any pain or major discomfort please stop them and talk to a health/fitness professional. If you need any help or have any questions, I'm also here to help! You can repeat this exercise sequence once a day or as many times as needed. I highly recommend doing this sequence especially …
Full Body Work Out, with an emphasis on posture, you can do from home with no equipment
As a personal trainer, I know that most people don't move their body enough throughout the day even when things are normal. Now that most of us work from home or have to just wait it out at home, movement is even more reduced to sitting on a couch or working in front of a computer. This workout program can easily be repeated 2-3 times a week. (If you'd like …
Week 2 of The CN Tower Preparation Work Out Plan:
WWF'S CN TOWER CLIMB FOR NATURE celebrates it's 30th ANNIVERSARY For 30 years, wildlife lovers have climbed the CN Tower to raise millions of dollars for nature conservation across Canada and around the world. The CN Tower Climb consists of 1,776 meaningful steps towards a future where nature and wildlife thrive. Funds raised will support their mission to stop the degradation of the planet's natural environment and to build a …
Week 1 of The CN Tower Preparation Work Out Plan:
The Junction Fitness team has been climbing the CN tower for multiple years in a row now. This year is going to be my second time participating. I remember how nervous I was last year. I really didn't know what to expect. Doing something like this was so out of my comfort zone and I was worried that I wouldn't be able to make it to the top. But I …
GETTING STUCK
We all have different associations of what being physically stuck somewhere means, like being stuck in an airport when your flight has been cancelled or stuck in traffic during rush hour. But I think we also all know, and have at least once experienced, the feeling of being stuck mentally or emotionally as well. I experience being stuck emotionally and mentally quite often. Writing this very article started with me …
Law of attraction- 2 practices you can start to help rewire your thought patterns from negative to positive ones.
What you think you become. What you feel you attract. What you imagine you create. -Buddha For those who are completely unfamiliar with this concept, let me explain what the law of attraction is all about. The concept behind it is simple. Whatever you give your energy and attention to, will come back at you. The more you focus on something specific, the more you will attract it into your …
6 meditation techniques you should try.
"What ever you do mindfully is a meditation." -Thich Nhat Hanh¹You may already be aware that there is more than just one way to meditate. In fact there are many meditation techniques out there that are worth exploring. In this week's post I broke down 6 major meditation techniques. I also have provided you with examples and guided meditations from the insight timer for each of them. They are all …
How to set up a meditation routine
Like anything in life that needs practice, meditation takes daily conscious effort to implement. Even though meditating on a regular basis has been important to me for quite some time now, I experience every so often days where I fail to follow through with my practice. In the past I sometimes even had weeks and months where I ceased practice for no apparent reason. But somehow I always came back …
Meditation- how it all started for me and how you can get started too
I'm sure by now most of you have tried out meditation at least once in life or at least heard about meditation.The first time I came in contact with meditation was through ice skating. When I was younger, I remember having to take tai chi lessions in the summer during the off ice season. And towards the end of my ice skating career we had a person come every summer …
Non negotiables
This is a word that has been stuck with me for many weeks now. I am fortunate enough to work in the fitness industry. There, surrounded by fitness professionals that want to contribute positively to people's life, did I learn first about non negotiables. It's a concept that we use at the gym when someone has to go through behavioral change in order to meet their health goals. Non negotiables …
Privilege
What do I associate with it? I usually touch the wide subject of health when writing. But here I am- sitting in an air conditioned tour bus- visiting the sites of India. Fast back couple of weeks ago: I saw a documentary by Chelsea Handler called: "Hello white privilege my name is Chelsea". I understood for the first time what people of color mean when they say they are tired …
Priorities:
The word priority has been in my head for quite a while now. There are different associations I make with it. When I think of priority setting, time management inadvertently comes to mind. This association was formed by me when listening to Ted talks that discuss time management. The resonating tone of these talks is that time management is a question of proper priority setting. I’ve been struggling to manage …
How to make your new years resolution stick
We are all goal oriented. We all want to have certain things or feel or look a certain way. We want to master tasks and we want to be acomplished. Specifically now that the new year is approaching fast, some might endulge a last time in old eating patterns or habits, already with the mind set on their new years resolution. Here is the thing though: your mind/ ego that …
My thoughts on self-imposed roadblocks on the way to success.
Success. Everyone wants it in one way or an other. But for some reason some people are better at being successful than others. Why is that? It's simple: the difference between successful people and unsuccessful people is their mind. It has nothing to do with how smart someone is but whether or not there are mental blockages that are holding them back. Imagine that with every step forward you take, …
Health, Fitness and Wellness- which path should we take?
There are a lot of opinions out there of what fitness and health should and has to look like. The problem as I see it is that we took fitness and health and associated them with beauty standards. This drove us further and further away from what health and wellness actually mean holistically speaking. Appearance became more important than actual wellbeing. That's why people starve themselves to reach their goals, …
My thoughts on change, challenges and growth:
What Will You Do This Month That Will Be Better Than Before? I recently resigned from my old workplace to start a new position as a personal trainer at Junction Fitness Hub. Before I even started, I received an email from my boss with the statistics for the previous month addressed to all trainers. At the bottom of that email we were asked to reflect and answer this question: What …

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