I found that missing piece in my health and wellness.

But let me start from the beginning. From a fairly young age I was a little obsessed with fitness. It started with my parents getting me swimming lessons when I was 4 years old, then gymnastics, martial arts, track & field, volleyball and eventually I discovered the gym. I was in my twenties when I realized that staying active and working out was not enough. I shifted my focus to overall health and wellness. I thought I was doing great, eating lean proteins, taking my vitamins and continuing with my training at the gym. Turns out I had no idea how complicated eating healthy and getting the right nutrition can be. I tried to eat local, fresh food and avoid most processed items, but unfortunately regulations on our food quality are so limited, that there just isn’t a way to guarantee the nutrients you’re getting or what poisons you might be putting in your body. Everyday we are exposed to marketing and clever labels to “trick” us into buying what we believe is healthy, but quite often it really is not.

I was 31 years old when I got quite sick. It took months to figure out what was wrong with me, and eventually I was diagnosed with non-ulcerative colitis. I was told that nobody knows what causes this condition and that there is no cure. They said that my body would never be able to absorb nutrients properly and my condition would get worse with time, but with medication I can keep my symptoms in check and minimize the pain. That was not good enough for me. After speaking with my doctor and doing an insane amount of research I learned that the food we eat everyday can indeed cause what I was going through. So, I tightened up my diet even more. It was not an easy or quick process, but I learned what triggered flare-ups in my system and learned to avoid those things. I was able to get my condition mostly under control without the meds. Having said that, I still struggled to get proper nutrients in my body, especially since most of the things, like raw vegetables and grains, were the things that cause flare-ups and hurt me the most.

2 years ago, I was introduced to cold-pressed juices, which I found quite helpful, but at $8 – $12 per drink, it got very expensive very fast. So again, some research and learning, I bought my own juicer and started a new regiment of making fresh green juice for us. Within a few weeks I started feeling the benefits. I had more energy, my sleep quality improved, even my skin and hair started looking healthier. I would still get the occasional upset stomach, or cramps and my digestive system was far from perfect, but better than it has been in years. I could tell that my body was getting more vitamins and minerals than ever before. I recommended to all our clients that juicing is the way to go.

Even if you don’t have any digestive issues, let’s face it, most of us these days do not get nearly enough vegetables in our diet. We all lack vitamins and minerals. We eat too much processed and fast foods, but again, even when we try to eat healthily, it’s just tough to get all the required nutrients.

Most of our clients come to us to lose weight, therefore needing to reduce their caloric intake, making it even tougher to get the recommended daily intake of most vitamins and minerals. Juicing became part of our “Eating for Success” guide. Unfortunately, not too many of our friends and clients jumped on board, and it didn’t take me too long to figure out why. Juicing takes a long time, for the most part doesn’t taste that great, it’s rather messy, and just like with the cold-pressed juices can get quite expensive to purchase good quality organic produce especially off-season. It took me almost 2 hours to make 2 days worth of green juice for Clint and I including the prep and clean up. Most people work at least an 8-hour day. The last thing they want to do when they get home is spend 2 hours juicing or even worse, attempt to get up 2 hours early to get their juices done.

I’m lucky enough to often have time in the middle of my day to pop over home and make a couple juices. Still, it just took too much time, and as a business owner, there are many other things I thought I should be focusing on during those hours. My other issue with this process is that regulations in Canada are not strict enough when it comes to our food, so you never really know how “organic” things are. You might still be exposed to pesticides and other chemicals if an organic farm is close to one that is not. Even locally grown product sometimes takes days to make from the farm to the grocery store, which means it’s not at its optimal ripeness and finishes the ripening process on a truck. Our food lacks the necessary nutrients. No wonder we have so many people, including myself getting sick. I knew there had to be a better way. I was not done looking.

Enter Juice PLUS+. Juice in capsule format! Amazing! I did my research and decided this was worth trying. Juice Plus is not a vitamin supplement, but rather it is whole food made into concentrated powder, providing you with the nutrition your body needs for optimal health. Juice Plus+ is better than organic, it is NSF certified. It is expert-tested and expert-approved to ensure the best nutrition. Within a couple of weeks of taking Juice PLUS+ Orchard, Garden and Vineyard Blend, I could tell my body was liking the capsules. No cramps, no pains, my digestive system was starting to work the way it’s supposed to. After taking it for just over a month, I have never felt better! Clint is quite happy to get his veggies in capsule form too, he was never a fan of the green juice taste.

I have never been this excited about a product before. It\’s an amazing addition to our lifestyle. No more juicing, no more mess, no more yuckie taste, just a few capsules once a day and I’m set. As an owner of a fitness facility, I am constantly approached by salespeople and companies that want me to distribute their product. For those who have known Clint and myself since we opened Elite Training Facility know that I would never promote a product that I don’t believe in 100%. There are thousands of “health and fitness” related products out there that I just can’t stand behind. Just because something can make us money does not mean I will promote it or sell it. On the flip side, when I do come across something impressive, I can’t wait to share it with everyone I know, so I decided to become a sales rep for Juice PLUS+. I am super thrilled to have joined an amazing company.

The post My Juice+ Story appeared first on Elite Training Facility.

More nutritious, metabolism-boosting foods include:

Protein: It’s important to include a sufficient amount of protein in your diet.  Sources include fish, chicken, lean meats, eggs (mainly egg whites) and some dairy products like 0% Greek yogurt.

Your body requires more energy to fully digest proteins, which causes your metabolic rate to rise in order to meet this demand for energy.  Having a hard time getting enough protein? Try our MVP Whey Protein Powder or an occasional protein bar.  We recommend Quest and ONE brand bars which we have available at the Elite Training Facility. Don\’t forget to check out our high protein recipes.

Green tea: Green tea contains catechins and caffeine, both of which are good for increasing the metabolism of fat in the body. This is one reason why green tea is regularly consumed by many people who are managing their weight.

Chili peppers: Chili peppers contain capsaicin, which is the compound that makes food spicy. When ingested, this compound increases your metabolism and also cuts down fats.

Coffee: Coffee contains caffeine, the compound you crave in the morning before you start your day. If you feel an energy boost when you drink a cup, you’re not imagining it. Caffeine increases your metabolism and makes more energy available for your body to use.

Seaweed: This plant contains plenty of iodine. The thyroid gland, which is located at the front of your neck, uses iodine to produce thyroid hormones. These hormones are responsible for regulating the metabolic rate in your body. Certain types of seaweed (like kelp) contain a lot of iodine. It’s advisable to consume them in moderation.

The post 5 Superfoods to Boost Your Metabolism appeared first on Elite Training Facility.

Regular exercise can help pregnant women improve their health and the health outcomes of their babies, according to a new Canadian guideline for physical activity during pregnancy. “Up until this point, the focus has all been on proving that those women who want to exercise during pregnancy, it’s actually safe for them and their baby,” Dr. Gregory Davies, who co-wrote the guideline, said in an interview. “We’ve actually been able to prove that not only is exercise safe in pregnancy, but it actually makes pregnancy outcomes better.”

The guideline was released Thursday. It was developed by the Canadian Society for Exercise Physiology (CSEP) and the Society of Obstetricians and Gynecologists of Canada. It says women should ensure they spend at least 150 minutes per week in moderate-intensity exercise during pregnancy. The exercise should be spread out over at least three days, although pregnant women are encouraged to get at least a little bit of physical activity every day. The previous guideline said pregnant women could safely exercise three or four times a week for up to 30 minutes at a time. Davies, a professor at the medicine school of Queen’s University in Kingston, Ont., wrote the previous guideline in 2003. He says the new guideline takes things further by specifying that women who follow the recommendations it lays out are likely to have healthier pregnancies and healthier babies than women who exercise less. “We broke safety down into many, many different components – risk of miscarriage, risk of premature birth, risk of caesarian section, et cetera,” he said. “Exercising does not make any of these things worse. By exercising, you can make your health and your baby’s health better.” Moderate-intensity physical activity can include walking, swimming, stationary cycling and resistance training, as well as some activities that people may typically perceive as more leisurely. “Things that we don’t think about such as yardwork or gardening – even vacuuming – can be considered moderate-intensity exercise,” said Margie Davenport, a co-lead author of the guideline and associate professor at the University of Alberta’s Faculty of Kinesiology, Sport and Recreation. CSEP says following the guideline can reduce pregnant women’s risk of depression and other pregnancy-related illnesses by 25 per cent and their risk of developing high blood pressure, preeclampsia and gestational diabetes by 40 per cent. Other benefits of exercise during pregnancy include improved sleep, prevention of excess weight gain and preparing the body for labourand delivery. Davenport said women whose physical activity levels ebb and flow during pregnancy due to illness or other issues will still accrue some health benefits. “Doing some activity is much better than not doing any at all,” she said. The guideline was developed based on reviews of more than 25,000 studies looking at the impact of exercise during pregnancy on health outcomes for mothers and babies.

The post New Exercise Guidelines Issued For Pregnant Women appeared first on Elite Training Facility.

Approximately 20% of North Americans are impacted by seasonal change.

Once called the winter blues, seasonal affective disorder (SAD) is a type of depression that begins in the fall or winter and disappears by the next spring or summer.

If you find yourself suffering from the winter blues, adding regular exercise to your day may help. Getting at least 30 minutes of aerobic exercise daily and three days of weight training per week is one of the most effective ways to combat this condition.  Studies have shown that exercising regularly is a great way of naturally boosting production of serotonin. When you exercise, your body also releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain. Endorphins also trigger a positive feeling in the body, similar to that of morphine. Exercise will also help wear you out so you feel sleepier at nighttime, which will also help regulate your body clock.

Getting outside for at least 20 minutes every day, preferably in the morning, is another great way to combat Seasonal Affective Disorder. Try and spend some time outside every day. It can be hard to motivate yourself to get out but by exposing yourself to natural light you will naturally boost your serotonin levels which will have a big effect on your mood.

Finally, massage therapy has been shown to help oppose this condition.

Seasonal Affective Disorder is a form of depression which can include symptoms of anxiety, sleep disturbances, general body pain and lack of energy. These symptoms make normal functioning difficult, bringing on stress. Stress and depression bring about an increase in cortisol, which further exacerbates the problems. Massage therapy has been shown to have a positive impact on most of these symptoms of depression, stress and anxiety.

Treating those with SAD is one of the many ways that massage therapists can offer real help to their clients as part of an integrative medical team.

Therapeutic massage helps stimulate the circulatory system which can help with the release of mood boosting hormones like serotonin and encourage the body’s production of endorphins, our natural painkillers. With decreased activity levels for many people during the winter months the circulatory benefits also help with increasing energy and immunity levels.

Many clients are using Massage Therapy as the number one tool to help them relieve their stress and tension while struggling with SAD.

Everyone suffers a bit of moodiness and mild malaise during the winter months, but when those symptoms begin to impact the quality and quantity of our activities of daily life, getting out of bed at all can become a monumental task. When sadness and lethargy begin to take over, it can be difficult to dig out of the depression that can result. Getting regular exercise, daily exposure to sunlight and massage therapy are three things that can be done to reduce symptoms of depression, improve mood and energy, and counteract this seasonal condition.

The post How to Manage Seasonal Affective Disorder (SAD) appeared first on Elite Training Facility.

• tight, shortened muscles
• a loss in joint range of motion
• decrease in blood circulation to compressed muscle tissue Which is exactly where massage therapy can work its magic.

The major benefit of massage is that it relaxes tense muscles and removes adhesions or minor scar tissue between muscles and fascia, a fancy word for the sheath or casing that surrounds your muscles. Unneeded tension and adhesions can restrict movement and impair your range of motion, potentially leading to abnormal movement patterns that can cause overuse injuries. The other major benefit of massage for runners is quite simply pain relief.

Massage benefits include:
1. Dilates blood vessels which promotes circulation and lowers blood pressure
2. Assists venous blood flow
3. Promotes rapid removal of metabolic waste products
4. Improves the oxygen-carrying capacity of red blood cell
5. Improves pulmonary function by loosening tight respiratory muscles
6. Reduces muscle soreness and fatigue
7. Increases/restores joint range of motion
8. Reduces cortisol levels and norepinephrine and epinephrine levels
9. Restores posture and gait
10. Improves connective tissue healing What does all that mean to a runner? You can recover faster after a hard session and be ready for another sooner. Running more fast workouts – or higher mileage – is one of the best ways to become a better runner.
And massage can help you do that while reducing the injury risk.

How Often and When Should a Runner Get a Massage? The frequency at which you get a massage is completely up to you, and depends on how much you like massage, how hard you’re training, and your budget.
If you’re able to afford it, getting a monthly or weekly massage can help prevent injuries by catching tight areas before they become problematic. If it is not possible to fit a recurring massage in your budget, consider one or two per training segment during your hardest training block or when you’re performing more intense speed work, which tends to elicit injuries that can be treated by massage, like tight calves, hamstrings or hips.
Just like running, with its benefits that add up over years of consistent training, the benefits of massage therapy are also cumulative over time.  Every massage will help you, but regular massages throughout your training schedule will be most beneficial.
In general, there are four different categories of sports massage: pre-event, post-event, general sports and injury-specific. Each type of massage has a different goal. As a result, there are a number of right times for a runner to receive a sports massage, as long as the type of massage is administered correctly and is in line with the runner’s goals.

Pre-Event Massage Goal: To get the body ready for a race or event.
It is important to keep in mind that every person responds differently to massage. This is particularly salient when it comes to pre-event work. Some clients love to get really deep work the day before or even the day of an event; some prefer a light flush; others respond best to over-the-clothes compression, and some don’t want to be touched at all for the three or four days leading up to a race. It is important to experiment with pre-event work prior to a workout or less important race before implementing it as preparation for a more important competition.
That being said, in general, the day or two before a race a runner will usually benefit from light flushing work combined with compressions, rocking and shaking. Before a race, a Swedish massage can help improve relaxation, muscle tension, and lower your stress levels without damaging or stressing the tissue. Just what you want pre-competition!  You should come out of a pre-event massage feeling light, springy and energetic. I even like adding in aromatherapy.   Especially citrus or mint essential oils that help energize.

Post-Event Massage Goal: To expedite recovery from a race and decrease post-exercise soreness.
You just put your body under a tremendous amount of stress. Muscles have undergone micro-trauma and tearing.
The massage should be on the lighter side but slightly deeper than pre-event work, with slow, controlled, flushing strokes. If the work is too deep it can damage muscles further and prolong how long it takes to recover from the event.
I will quite often incorporate a moderate amount of static stretching into the massage.  A flushing massage and assisted static stretching is a great formula for decreasing post-exercise soreness and substantially speeding up recovery from a race or event.

General Massage for Runners Goal: To loosen tight muscles, release trigger points, increase range of motion and reduce the risk of injury.
Runners tend to require and respond best to deeper work when receiving a general massage. This is where the art of massage becomes particularly important. This is when I can pay very close attention to what I’m feeling in the tissue. It allows me to work deep enough to be effective but not so deep that it causes the client to tense up and fight the work. Some soreness for 24 to 36 hours after the massage is generally fine, but should not last longer or causes visible bruising.

Injury Massage Goal: To facilitate healing of an injured muscle, tendon or ligament.
Massage on an injured muscle, tendon or ligament can be extremely effective if applied appropriately. Every injury is different, and the massage protocol will vary depending on the type and extent of the injury.

Home Treatments The use of home self-massage devices is a tremendous supplement to the work we perform in the clinic and makes massage sessions even more beneficial.
A foam roller is your best option at only about $20-$25 and can be used for years.
The Stick is another option, which I prefer for the calves and hamstrings. It offers a slightly deeper massage in my experience.
A massage ball can go deeper and be used well for specific trigger points.
But be careful: deeper pressure isn’t necessarily better. Muscles can tighten up as a defense mechanism, so stick with relatively gentle pressure.

Final Thought
If your budget allows, treat yourself to regular therapeutic massages throughout your training.   Not only is it a glorious reward for hard and consistent training, but it will also benefit your body in many ways. Be sure to hydrate well and do your home care often in between massage sessions.

The post The Powerful Benefits of Massage for Runners appeared first on Elite Training Facility.

Here is what she came up with: 
“The other day I made this amazing healthy dough-free pizza. Today I sat down to figure out how to make it easier to pull the items out of the freezer and make. After weighing each item and individually packing I have enough to make 7 more pizzas plus the one we had the other day. Breakdown is as follows:
1 pack of extra lean ground turkey makes 3 crusts
(1 serving is half so Andrew and I eat 1 pizza)
1 pack of Italian turkey sausage makes 8 (use 1/2 a sausage per pizza)
1 pack of turkey bacon makes 8 pizzas plus extra slices. (1 slice of bacon per pizza)
1 pack of dry press cottage cheese makes the 8 plus extra. Most cost-effective to get a 2 pack from Costco for $9.99 for 2 vs. 1 at other stores for $7-8 for 1
1 brick of the low fat mozzarella makes 8 plus lots of extra.
1 jar of farm boy hot salsa will definitely cover the 8 pizzas and more
(3 tbsp per pizza) Have to say I was extremely impressed with how much we will be get out of 1 grocery shop for a cost of $40 we have a full dinner for just $5 (2.50 each)* and everything is ready to go”

“…I was extremely impressed with how much we will be get out of 1 grocery shop”
 — Meaghan

The post Can Healthy Eating Really Be Cost-Effective? appeared first on Elite Training Facility.

You exercised, you ate clean, and nothing was going to get in the way, not even all the saboteurs that seem to be all around you.  This time, you were going to do it!  And then, oh-oh, one little slip and tragedy struck!    You ate that extra fatty burger and you caved into the treats at work.    The diet was “blown”, so you had another, and another, and another cheat.   You missed a few workouts.   All the sudden it’s 2 months later, the momentum is gone, and your gym bag hasn’t left the closet. We all fall off the wagon now and again, and every time we have two choices: stay where you are and keep falling backwards, which will only take you further away from your goal, or simply accept that nobody is perfect and these minor mishaps are forgivable.   So turn it around and take a few positive steps down a path with will get you closer to what it is you really want.

If this is sounding a little (or a lot) like you, here are a few ways to get back on track:

1 – Try a new recipe.    We have many healthy recipes on our website.   I bet you haven’t tried most of them.   We get it, eating healthy can seem like a drag or bland and boring.   Check some of these out, you’ll be sure to find something new, healthy, yet super delicious.

2 – Try a short workout.   Even 15 or 30 minutes out of your day can be enough to kick-start your healthy routine.

3 – Track your food today, tomorrow, and the day after.   Doesn’t matter what it is.  Even if it’s not healthy, write it down and learn from it.   Seeing it in writing will make a big difference.

4 – Buy a food scale and measure your portions.   It’s the simplest way to learn how much you’re eating.

5 – Slow down during meals.   You’ll be less likely to overeat and more likely to enjoy your meal.

6 – Take the stairs.   Even if that’s the only healthy thing you do all day, you’ll feel stronger for it.

7 – Schedule your fitness.  Treat it like any other important appointment in your calendar.   Nobody “has” time to work out,  you need to “make” time.

8 – Find a workout buddy.   When you set up and appointment with a friend, you’re much less likely to find excuses or show up late.   Remember, at the Elite Training Facility we always offer a free trial Better Body Class for new clients.   Bring a friend along to try it out.

9 – Learn from your experience. If you don’t recognize what led you to fall off the diet wagon, you’ll probably react the same way the next time the situation arises. Write down a list of the situations that trigger you to overeat and plan an alternative for each. For example, if parties are your downfall, have a healthy snack beforehand to keep your appetite in check.

It’s never too early or too late to get back on track.  You got this!   Start today! 

The post 9 Ways to Get Back on Track Today appeared first on Elite Training Facility.

1. Eat often and eat light. When you eat at regular intervals throughout the day you will prevent dips in your blood sugar that can negatively affect your mood. Plan your meals and snacks to prevent yourself from getting overly hungry, aiming for three to six eating episodes (total meals plus snacks) each day.
 
2. Limit refined carbohydrates such as soda, candy, cookies, and white flour, which are concentrated sources of sugar. These foods may give you an immediate rush of energy, but they will cause you to crash and fatigue soon after.
 
3. Include a small amount of lean protein at every meal and snack. Protein will leave you feeling alert and productive for hours.
 
4. Get your daily dose of exercise. Whether it’s a formal session at the gym, a walk with the dog, engaging in a sport or just playing with your kids, getting up and moving will boost your mood and energy level.

5. Go outside and breathe in the fresh air. Take a break from your home or office to get some air and sunshine. Even stepping out into cold weather will wake you up and refresh your mind.
 
6. Listen to music you love. When your mood is spiraling downhill and the little voice in your head is anything but positive, turn on your favorite tunes and sing along. Soon, sweet music will fill your mind instead of negative thoughts.
 
7. Play or cuddle up with your furry friend. Just petting your dog or cat has been shown to lower blood pressure and evoke a sense of calmness, happiness and well-being. If you don’t own a pet, visit a pet store or volunteer at an animal shelter to get your furry fix.
 
8. Fake it till you make it. Researchers have found that the simple act of smiling seems to activate happiness centers in the brain. Keep smiling and in time, your mood will match your facial expression.
 
It’s quite natural for all of us to wake up on the wrong side of the bed now and again. If your self-care skills are optimal and you try some tips listed above, your pleasant disposition will shine through.

The post Natural and Easy Mood Busters appeared first on Elite Training Facility.

But what does “toned” really mean? And is it different from “bulking” up?  Read on to find out.

What Is Toning?

When most people say that they want to “tone up,” what they usually mean is that they want to become leaner. Basically, they want to lose fat, and add a little muscle definition—but not so much muscle mass that they look like a bodybuilder (much more on that later).

In the fitness world, there is no real definition for toning that is greatly recognized. Rather, toning is a term used to describe the end goal, which usually results from a combination of basic weight-lifting and fat-burning.

What about Bulking Up?

Typically, men want to “bulk up” and women usually wish to avoid building big, bulky muscles. Although there is no strict definition, “bulking up” means adding a lot of muscle mass to the body and possibly (although not always) reducing one’s body fat, too. Bulking up harkens images of bodybuilders and big football players—usually male and usually beefy.

So, Let’s Bust Up Those Myths:  

Myth #1: Lifting light weights will tone your body and lifting heavy weights will bulk you up.

The Truth: I’m not sure who first pioneered this idea that heavy weights will bulk you up, but it has stuck over the years and erroneously makes many people—both men and women—afraid of lifting heavy weights. While there is some truth to the idea that lifting lighter weights for more reps does a better job of increasing the muscular endurance, lighter weights will not help you “tone” better than heavy weights. In fact, because heavier weights build the strength of your muscles (and the size to a small degree—no Hulk action here), thereby helping to increase your metabolism and burn fat, lifting heavier weights with fewer reps (8 to 12 on average) and working until you’re fatigued is more effective at helping you reach your toning goals than lifting lighter weights. Not to mention that it’s more time efficient, too!

Myth #2: Building muscle and bulking up are one in the same.

The Truth: If you’ve been avoiding weights because you think that building muscle means that you’ll bulk up, think again. When you lift weights that are challenging, you actually create micro-tears in the muscle fibers. These tears are then repaired by the body (this is where soreness comes from) and in that process the muscle becomes stronger and a little bit bigger. However, because muscle tissue is denser than fat, adding a little bit more muscle to your body and decreasing your fat actually makes you look leaner—not bigger. To really bulk up, you have to really work with that goal in mind. Bodybuilders spend hours and hours in the gym lifting extremely heavy weights, along with eating a very strict diet that promotes muscle gain. The average person’s workout and diet—especially a calorie-controlled diet (Eating for Success) —doesn’t’ result in the same effects.

Myth #3: Women and men should lift weights differently.

The Truth: I see this one all the time. It’s common to see women lift 3- to 5-pound dumbbells to do biceps curls while men pick up the 20-pounders to do the same exercise. Although men are genetically stronger than women, they aren’t that much stronger. Second, most women tend to stick to the weight machines or basic leg-work that target the rear end and abs, while the guys at the gym are more likely to be seen working out with free weights or using barbells.

Obviously gender differences exist and everyone has different goals. But if you really want to lose weight and get lean—no matter if you call that toning or bulking—people of both genders should have a strength-training plan in place that works every major muscle in the body at least 8 to 15 times, using a weight that is heavy enough that the last two repetitions are darn hard to lift. Only then is the body challenged enough to change, grow and adapt, making you stronger and leaner no matter if you’re male or female. Lifting this way is also a great way to lose weight.  Better Body Exchange class is a great way to accomplish this.

Myth #4: Certain forms of exercise build long, lean muscles.

The Truth: Many forms of exercise claim to lengthen the muscles or develop “lean” muscles, not bulky ones. But here’s a truth that may be shocking to some: To put it another way, no form of exercise makes muscles “longer” because your muscles do not—and will not—respond to exercise by getting longer. It’s just not how they work. Muscles are a certain length because they attach to your bones. A wide variety of movements and exercises can help you strengthen your muscles without necessarily making them bigger. In fact, you can develop a lot of muscular strength without your muscles ever increasing in size (girth).

That said, exercises such as yoga, Pilates, dance and barre classes can help to increase your flexibility (improving your range of motion at certain joints) and your posture, which can give you the illusion of feeling and looking longer or taller. But lengthening? Not possible.
Claims like these are just trying to appeal to people who fear bulking up.

The post Toning vs. Bulking Up: Busting Up A Few Myths appeared first on Elite Training Facility.

1. Invest in The Right Gear

Many people make the mistake of wearing the wrong clothing and footwear for their workouts, and this can lead to discomfort or injuries that could diminish your motivation to get moving. When you do your research and purchase the right apparel, you might have a new outlook that can improve your workout. Plus, you could feel more obligated to keep exercising if you have made a bigger financial investment in your gear.

2. Plan Ahead

It’s easy to get distracted while you work out and forget to track your progress. Going into your workout with a plan—whether you go to the gym, take a run outdoors, or take fitness classes—will let you stay on the right track and reduce time wasted with ineffective workouts.

3. Mix Up Your Workouts

If you have been getting bored with your exercise routine, it is likely that your muscles will be bored with your routine too. When you focus only on one type of exercise, you may not have any forward progress. You need to mix up your workouts to see continuing results, so don’t hesitate to try new things. Scheduling a session with a personal trainer might give you some ideas and customized advice to help you keep your workout exciting. With these tips, you can keep your workout engaging and make the most of the time you invest in exercise.

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