Monthly Archives

January 2017

Sydney Miszuk Member of the Month

By | Interesting Articles

Congratulations to Sydney Miszuk, who is our Member of the Month for January 2017.

Sydney hasn’t been a member at Momentum for very long. However, she has made the most of her time and has overcome some major barriers and made significant changes to her lifestyle.

When asked why Sydney joined Momentum, she said:

“I joined Momentum to reach the goals I’ve laid out for myself. I’m 16 years old, and I decided I need to make a change and a difference in myself. I have goals to reach for when I’m in grade 12 (mainly since prom will be that year), and I want to look as confident as I’ll feel! Not just for prom, but I’m ultimately doing this for myself. As a 16-year-old girl, society is a huge factor for how girls my age may act or dress. Some may do things only to please others and society rather than themselves. I want to be different and do this for me and only me. My main goal is to become healthy and get in shape!”

Sydney acknowledged that her main challenge to exercise was motivation, saying, “Before I joined Momentum, I had never been a member at a gym, and I had never experienced the environment at a gym. I wasn’t a girl who was much into sports, so it was harder for me to get the exercise I needed.”

Since joining Momentum, Sydney says that she has never been more determined, happy or excited to workout.

What we love most about Sydney is her commitment to changing her lifestyle and overcoming a barrier like motivation that affects us all at different times and in varying degrees.

When we asked Sydney to offer advice to other Momentum members, here is what she said:

“Fellow members who are looking to achieve their goals should go at their own pace and do what they feel comfortable with. It’s better to start slow and steady than to jump into something you may not be ready for.”

Great advice Sydney!  Thank you and congratulations for being our Member of the Month!

5 Tips for Choosing the Right Workout Gear

By | Interesting Articles

When it comes to choosing the right workout gear, it can be hard to know where to start. With fashion trends and seasonal weather, the fitness fashion industry seems to be constantly changing. However, at Momentum Fitness we encourage our members to focus less on fashion and more on comfort and fit. The top priority is your health, wellness, and fitness, so when it comes to choosing the right workout gear, what you’re wearing can be a huge benefit to your body.

Below are 5 tips for choosing the right workout gear:

  1. Consider the fabric

Choose a fabric that will easily allow your skin to breathe by drawing the sweat away from your skin – this is called wicking. Fabrics that are known for wicking are Polyester, Spandex, and Lycra. Of course, you want to choose good quality brands that are durable to withstand your exercises.

Although 100% cotton workout gear may seem like a soft and comfortable choice, avoid wearing this fabric to the gym. Cotton absorbs moisture and doesn’t dry quickly, so your sweat will literally stick with you. It can become heavier, cause chills, skin irritations, breakouts, and cause friction in chafe-prone areas.

Our Sweat Equity partners over at Moksha Yoga Hamilton carry Lululemon gear, which has been brilliantly designed to be comfortable, breathable and chafe resistant. Yes, we said it – chafe resistant, because who wants to worry about chafing while they’re exercising? Lululemon designs with Nakedseam™ for a flat, smooth, seamless fabric with elastics on the outside of hems so that you aren’t rubbed the wrong way.

  1. Wear form-fitting clothes

When you’re first starting out with an exercise routine, you may be tempted to gear up in your baggiest, comfiest sweats. Although they’re ideal for keeping you warm on those cold winter nights, baggy sweat suits can get in the way of your workout and affect your performance. It’s best to choose form-fitting clothes that will move with your body and keep you comfortable. A slightly loose fit is also a good option as long as it doesn’t drape too far off your body.

  1. A good sports bra is your new best friend

Okay now ladies, this one’s for you: a good sports bra is key to a good workout. They’re designed to support and compress your breasts so that you have a more comfortable workout. Not to mention, they help prevent tears and strain to your muscles. You should look for a sports bra that’s snug – it should feel slightly tighter than your regular bra – with wider straps and bands at the bottom to disperse weight and provide maximum support. I promise you, you’ll thank us for this tip.

  1. Not all shoes fit the same

Every pair of feet have their unique needs, and every pair of shoes have their unique offering. Your level of activity and what you plan to do with the shoe will help to determine which shoe is right for you. There are shoes designed for running, walking, hiking, weightlifting, biking, and field and court sports.

Our Sweat Equity partners at Runners Den have a high stock of shoes for many levels of activity. Since every brand fits differently, they don’t actually measure your foot. Instead, they examine your old shoes to assess your wear. They’ll also analyze your feet while standing and walking to help you find the right shoe for your foot. Consider yourself a local version of Cinderella while you’re in their care.

Pro Tip: You should replace your shoes about every 800 km. If you exercise one or two days a week, a new pair once a year is fine, but if you exercise almost every day, you should replace them closer to every three months.

  1. Accessorize!

Heart

There are a lot of great accessories designed to enhance your workout. For heart rate monitors, we recommend the Polar Heart Rate Sensor. If you’re a regular at our Frid Street classes, you’ll definitely want to pick up a heart rate sensor. This tool helps you track your intensity and effort during class workouts and measures your total calories burned.

Phone

Your smartphone can be a huge help when it comes to exercise. From music to your MyWellness app, it can help keep your momentum going throughout your workout. We suggest using an armband to stay hands-free during those important hands-on exercises (and to avoid your phone falling out of your pocket constantly).

Water

Hydration is the key to success when it comes to exercising! Stay happy and hydrated at the gym with a 750 ml stainless steel water bottle from Momentum Fitness. Alternatively, if you’re out on the run, our Sweat Equity partners at Adventure Attic have great choices for staying hydrated with hydration packs, designed to hold liquids in a small backpack with a nozzle to drink.

 

 If you have any more questions about choosing the right workout gear, don’t hesitate to ask one of our awesome Coaches. They’d be happy to lend you some advice!

Gym_Lingo

Gym Lingo

By | Interesting Articles

One of our goals at Momentum Fitness is to break down the barriers that people face with exercise. We understand that gym lingo can sometimes seem like a foreign language, but it doesn’t have to be. We want to empower you with the knowledge you need to feel confident and comfortable when talking about your fitness.

From the training talk to common gym lingo, now you can talk the talk while you walk the walk.

 

Definitions

Cardio:

Short for cardiovascular exercise, this normally refers to a workout on a treadmill, elliptical, bike, rower, Jacobs ladder, etc. It’s designed primarily to work the heart and lungs.

Circuit Training:

Circuit training is a fast-paced workout in which you do one exercise for a short amount of time, then move on to another exercise. It’s kind of like a game of musical chairs where you move from one station to the next. However, it also combines a series of strength and cardio moves. This workout is typically repeated 3x through, with very little rest between sets.

Compound/Functional Movements:

AKA Complex Exercises, are exercises that involve more than one muscle group and joint, promoting stability and a high caloric burn. These exercises include squats, pullups, benchpress, deadlifts.

Drop Sets:

This is a strength training technique where you do an exercise and then reduce (drop) the weight and continue for more reps until you reach failure.

Failure:

Believe it or not, failure is actually a good thing – at least when it comes to resistance training. When you repeat an exercise until you’re absolutely exhausted and your muscles just can’t lift anymore, that’s called failure.

HIIT:

High-Intensity Interval Training is a form of interval training that alternates short periods of intense exercise with periods of less-intense recovery.

Interval Training:

Interval training works by alternating bursts of activity and endurance levels. This typically includes different rates of speed and degrees of effort. Think: high-intensity workout with low-intensity recovery. For example, running at your max speed for 4 minutes, then walking for 1 minute.

Isolation Exercises:

In contrast from the compound/functional movement, isolation exercises focus on just one muscle group and joint at a time. For example, the bicep curl, which focuses on your bicep muscle, and your elbow is the only joint that moves.

Negatives:

AKA: Eccentric Contraction is when tension is increased on a muscle as it lengthens. This typically happens when a muscle opposes a stronger force, or when you slowly lower a weight under tension.

Pyramiding:

Doing sets while either adding or decreasing the amount of weight or number of reps each time.

Rep:

Short for repetitions. This is how many times you do a single exercise in a row. For example, if you did 15 bicep curls, that would be 15 reps.

Resistance Training:

Any exercise that causes your muscles to contract. This type of exercise is designed to increase your body’s strength, power, and endurance, typically through weight training. You can use just about anything for resistance training, from dumbbells, barbells, kettlebells, resistance bands, your body weight, bottles of water, bricks, etc.

Recovery:

This refers to the rest time between exercises. Short and sweet.

Set:

A set refers to a group of consecutive repetitions done without stopping. So, if you were doing 3 sets of bicep curls for 10 reps, you would do 10 bicep curls (which is your 1st set), rest, do 10 more bicep curls (2nd set), rest, and do the final 10 bicep curls (3rd set).

Supersets:

A superset is when you do two complimentary exercises in a row without stopping. Add in one more exercise, and we’ll call it a triset.

Spot:

When someone helps another person with an exercise. This is to make sure that they don’t fall over, drop a weight on themselves, or injure themselves in any way.

 

Feeling fluent?

Of course, gym lingo can also include the types of machines and equipment that you’re using, among many other things. If you have questions about the equipment or want to become more fluent in gym lingo, book a session with one of our Coaches and they’d be happy to help guide you through!