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Fitness For your Info Tips

Top Three Motivational Workout Strategies

That statement is so true. Every so often, it is tough to maintain the energy that existed when you started your new routine. Even dedicated folks have the potential for a funk. Whether it’s a lack of sunshine, work stress or just not enough positive energy around you, sticking with your plan can be a challenge. Here are three simple but really effective ways to keep yourself engaged for the next six weeks and beyond.
1.       Each morning, do these three things as soon as you wake up:
a.       Bathroom visit
b.      Grab pen/paper/organizer and take 60 seconds to organize; A) what time you will work out; B) what you will do in your workout (hint: make it something fun/different/interesting); C) where you will have lunch and what you will eat.
c.       Go about your morning routine as usual.
The Key: Only take 60 seconds. You shouldn’t need more than that. Let’s face it, 60 seconds will not have a negative impact on your morning but will have a huge positive impact on your success for the day.
2.       Get a Buddy
Yes it’s cliché and yes, it will take a bit more planning. But wow, what a difference it makes for you staying on track. Accountability is like that. Your buddy can be a friend, family member or a trainer, it doesn’t matter. The only thing that does is that you are now responsible to someone else. A bonus in this scenario is that each of you can take turns planning the workout as above. Now you have variety built in as well.
3.       Do something you enjoy
You know those people that bug the hell out of you because they are so committed to getting to their workouts? Their secret is that they have found something they love to do. Would anyone else submit themselves to doing things over and over, long term, if they disliked them? Of course not.
If it’s sports, do sports. If it’s rowing, do rowing. If it’s classes, do classes. If you don’t know, try activities that interest you. Something out there will be fun.
That’s it. Simple but so effective. The great thing about the three points above is that they apply at any time of the year. Whenever your motivation lags, employ some version of these tips to continue taking steps forward. Even small steps get you to a destination.

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Tips

4 Ways To Stay Motivated Throughout The Year

When it comes to motivation, most of our barometers are running pretty high at this time of year. Imagine what we could achieve if we could harness that same drive all year long?! Here are a four tips to keep you on track beyond the resolution season.
1. Find The Right Gear
With those shiny new resolutions posted on your mobile screen or bathroom mirror, you may be eager to launch full blast into a new workout schedule. Training five or more days a week is not necessary for most of us, and in some cases, counter-productive. Go out too hard and you may risk losing steam or overtraining which can lead to burn out and injury. Go out too slow and you may lose interest or get discouraged from a lack of results. Aim for 2-4 weekly workouts, based on your personal circumstances and goals. You can always gear up or down based on your results. You can also supplement your workouts with activities outside of the gym, if you’re eager to move more.
2. Take Aim
As our chiropractor, Dr. St-Pierre, would ask: “Are you working out or are you training?” Training implies actively working toward a performance goal – be that walking a flight of stairs without pain, completing a 5K or improving your SUP game. Determine a measurable goal that is fun, challenging or meaningful for you. Spring and summer charity events are great ones! If it’s more of a long term goal, break it up into shorter mini goals to keep you excited in the interim.
3. Team Up
Chances are that you work nearby, live nearby or both. Chances are as well, that you have friends, family or colleagues nearby who would make great workout partners. Consider doing classes together, claiming side-by-side treadmills, or doing semi-private training. If your best accountability buddy can’t make it to Totum, you can still share goals and check in with each other routinely.
4. Schedule Check-ins and Tune-ups
Getting bored with your routine? Already met your short term goal weeks ahead of schedule? Unsure about that pain in your knee? Scheduling monthly or quarterly check-ins with a trainer is a great way to stay on your game. You can use these sessions to measure progress, set new goals and modify programming, or to address areas of concern. Our training and client teams have a wealth of knowledge to help you stay healthy and motivated throughout the year.

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5 Ways To Stretch Your Wardrobe While Between Sizes

Have you signed up for gym membership or consulted with a nutritionist to kick off your 2016 fitness goals? Awesome! You’ll soon be feeling strong, svelte and generally more fabulous. Yes, I have absolute faith you can do it. But be warned. Achieving success in the gym can wreak havoc on your closet!
As a fashionista, you may jump at the chance to coordinate new purchases in your new smaller size. To others, the task of restyling may be daunting, stressful or even upsetting. Before you throw in the towel or take your credit card out for a marathon shopping spree, consider these smart solutions to help manage your wardrobe as your size and shape shift:
1. Start at The Bottom
A sharp look starts with good foundation garments. Your bra and underwear size may change as you lose inches. If the underwire rides up or if that pretty black lace is no longer snug to your skin, it’s time to refresh. Visit a local boutique for a professional bra fitting and consider investing in at least one high-quality bra that fits well now and will also fit if you lose another half inch off your bust line. With the girls well supported, you’ll appear taller and slimmer through the torso, while the right underwear will ensure a great rear view in your favourite outfits.
2. Tailor to Your Needs
Like your hairstylist and naturopath, a tailor could become your next best friend. A skilled tailor can alter different parts of your blazers, shirts, pants, skirts and dresses to ensure a better fit as your measurements change. This small investment in your best pieces can extend the life of your outfits by several months.
3. What’s Old Is New Again
Second hand shopping is a smart way to get “new to me” items while saving on cash and your environmental footprint. Bonus points for this eco-friendly option. Patience, savvy and comfortable shoes will serve you well in treasure-filled consignment and thrift shops where you can spend shockingly low prices on pre-loved pieces. Online classified groups and clothing swaps are another fantastic way to find gently worn casual or work wear. This one’s win-win as you can also unload those larger sizes that no longer fit and often have leftovers donated to charity.
4. Rent vs Buy
Whether you’ve achieved your goal or are still working toward it, special occasions are the perfect opportunity to celebrate your success. Go ahead, get dolled up and strut your stuff with new confidence and a fancy frock. But instead of spending a small fortune on a dress that may not even fit by time the next wedding invitation arrives, consider a designer dress rental.
The expert stylists at Rent Frock Repeat will help select a style and size that shows off your assets and all your hard work! Did you know Rent frock Repeat carries sizes 0-24 and you can even rent a second size for only $10 to make sure the fit is perfect the day of your event? And did you know that Totum members receive 15% off dress rentals? Become a member on rentfrockrepeat.com (it’s fast and free), to view their entire dress inventory.
5. Hold On
If you’ve followed the plan, you should arrive at a size, shape or fitness level that you feel great at and which you can sustain healthfully. At this stage, you’ll inevitably have a few great items in your closet that are just a bit too big and too nice to part with. Consider hanging onto these select few pieces for one more season. Life happens and in the case that you gain a few pounds or inches again, you don’t want to find yourself in the same situation with nothing to wear eight months from now. If by the next season they are still too big, part ways!
Tip: The same principles apply when your weight and body move in other directions.

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For your Info

Fat Loss: Five Reasons You Never Thought Of

Our good friends at Precision Nutrition are always putting out well researched, solid information on, you guessed it, nutrition. This article is an excellent read on some more practical reasons why fat loss is so important for those carrying too much. This is timely given how many people are in resolution mode. If the snippet below is of interest to you, click on ‘read full article’ to educate yourself further.
“Avoiding heart disease and looking ‘fab’ aren’t always great reasons to lose weight. However, here are 5 immediate and significant ways your life can change when you trim the fat…
I’d like you to join me in a thought experiment.
I promise there’s a point to it. In fact, we’ll soon talk about why most popular reasons for losing weight are either uninspiring or scientifically worthless.”
READ FULL ARTICLE