“One size fits all” is an erroneous premise, be it with hats, socks, or fitness. As a fitness professional, I get leery of statements that “everyone can do this workout.” Sure, everyone can, but does everyone want to? 

Let’s be honest, what motivates you isn’t going to motivate the next person. And you’re more likely to stick with a program if you find it motivating. So how do you figure that out? My suggestion is that you break it down by the five W’s of fitness.

The five W’s can be traced back to Aristotle. They’re an investigative device that have been used by journalists, police, and authors, to name a few. In Aristotle’s case, he was examining ethics and determining voluntary versus involuntary action.(1) If an action is voluntary, these 5 questions should have answers:

1. Who
2. What
3. When
4. Where
5. Why

And in the case of choosing of workout that’s right for you, it’s very much a voluntary endeavour. So let’s dive in and examine each component.

“Why” appears last on this list. But the past decade has seen the order and prevalence of the five W’s flipped, thanks in large part to Simon Sinek’s 2009 book, Start with Why.(2) Beginning with the end — why — will help to answer the other W’s in the case of fitness too.

1. Why
Why exercise? For the fun of it. I’m not being facetious, I truly mean that. Think about it: if you enjoy your workout regimen, you’re more likely to stick with it. But there are many other reasons you may choose to begin a new exercise program, and equally solid reasons for why you will stick with your current workout. 
I’ll help you begin your thought process by sharing my “why.” For me, I want to live a long and healthy life. So I exercise for life. And disease prevention, because exercise IS medicine. That was easy, now it’s your turn. Is it because you want to go for a walk with your spouse? Do you want to have the energy to play with your grandchildren? Do you like the feeling of strength from lifting heavy weights? There is no wrong answer here.

2. Who
The first “who” is of course you. But that can be the beginning or the end of it. If you feel motivated to exercise on your own, or if you prefer the solitary aspect of solo workouts, there’s no need to include others. This is your fitness journey and yours alone. I get it if you want to opt for solo workouts. When I’m teaching group fitness classes or training private clients, I’m working on their fitness goals. So when it comes time to do my own workout, I prefer being with my own thoughts and going at my own pace.
But that may not appeal to you. Perhaps you want the company of a friend or loved one, the anonymity of strangers in a group class, or the motivation of a personal trainer. If external accountability is important to you, you’ll probably want to recruit someone else to propel you forward in your fitness journey. 

3. What 
    At a broad level, fitness can be divided into four main components: cardiovascular  or aerobic, strength, flexibility, and balance. But that only scratches the surface of what, exactly, you can do in terms of exercise. Different things will appeal to different people. And at different times in your life, the “what” of exercise will also change.
Take me, for example. In my twenties, my go-to workout was cardio via running, including training for and competing in road races. I did it all: 5K, 10K, half marathon, and marathon. In my thirties, I discovered flexibility training with Essentrics. In my forties, I started picking up dumbbells and barbells to incorporate strength training into my life. And as I get ready to enter my fifties, I do all the same balance exercises that I teach to my senior clients. I do a little bit of everything in the “what" category, but in different proportions than in the past. 


4. When
Are you an early bird or a night owl? Do you prefer to exercise in the middle of the day? When you choose to get physically active will also dictate whether you’ll stick with your program. Although I get up early, I’m not a fan of early morning exercise. For me, early mornings are all about easing into the day. I once tried to teach an early morning Essentrics class. My body was there, but my brain and vocal cords preferred to stay at home. I was a babbling idiot, trying to string together coherent sentences. And I failed miserably. So, learn from my missteps: understand your motivation levels at different times of the day. It’s another key factor in sticking with it. 
I’m not just referring to time of day, but also number of times per week. Your body needs and craves movement every single day. If you think “getting it over with” in one monster session will get you through the week, think again. You may be overdoing it with too much exercise at once, and risk an injury as your body and mind tire and lose focus on proper form. Remember, I want you to exercise for life. As in, a daily habit that you’ll maintain for the long term.


5. Where
There are so many options for where to workout. Weather permitting, outside is one of my favourite locations for exercise. You can also join a gym, but you don’t have to. Lots of people opt for exercising at home, which is why I go to my clients in their homes. I want to them to feel confident about exercising anywhere, including their own living room. 
And if you don’t want to hire a personal trainer, you can always use workout videos, streaming services, or YouTube to find a workout that’s right for you. That’s what I do when I don’t feel like heading outside or to the gym — I head to my living room instead. And often, I’ll work out in my pjs, because, why not?!

So there you have it — the five W’s of fitness. I hope this list will help you make choices in your own fitness journey. And remember, one size doesn’t fit all.


Epilogue: How Much
    
You may be wondering why I haven’t addressed “how much” you should workout. While this is an important topic, the answer is likely not going to motivate you to get moving. And frankly, it’s the same for everyone; the guidelines apply to all and thus fit in the realm of “one size fits all.” Be that as it may, I’ll share the “how much” with you now. Perhaps it will encourage you to get moving. 
The Canadian Physical Activity Guidelines recommend that adults engage in 150 minutes of moderate to vigorous physical activity every week to maintain optimal health.(3) Although some health and fitness professionals recommend five bouts of 30 minutes each, it’s really up to you how accumulate your activity. Indeed, the guidelines highlight that the bouts be 10 minutes or more.* And we’re talking here about aerobic physical activity — hence the emphasis on “moderate to vigorous.” The point is to get your heart rate up. They also recommend two days to four days per week of strength training activities and four to seven days per week of flexibility and balance training. (4) 
    

*The US Physical Activity Guidelines were updated late last year, and they dispensed with the “10 minutes or more” guidance, in favour of physical activity in any amount.(5) This shift emphasizes the cumulative effect of physical activity throughout the day. 

Falls are not age-specific, but your risk of falling increases as you age. And if sidewalks are slippery due to snow and ice, anyone is at risk of falling.
Intrepid volunteers like the Snow Moles are making the sidewalks safe for walking. But before you leave home, there are things you can do to reduce your risk of falling. 

As a fitness professional, I often get asked about the “best” exercise for a particular fitness goal or body part: eg, “What’s the best exercise to improve my balance?” Or, “what’s the best exercise to strengthen my quads?” The best exercise is the one you’re going to do.

The exercises listed below are some of my clients’ favourites, and include both strength and balance components. Both are key factors in fall prevention. Strong muscles and bones allow us to lift our legs and feet over obstacles like pesky snow banks that haven’t been cleared. Or your big toe: when the muscles along the shin bone are weak, it’s more difficult to lift the front of your foot off the ground as you walk. Then your own body becomes a trip hazard.

And balance is a critical component of walking - because walking is essentially a weight transfer and balance exercise. One foot, then the other. Repeat. If you’re having trouble with balance, how will you be with walking? Well, walking will also be difficult, and that’s when you’re most likely to risk a fall.

Try these exercises in your home. Focus on slow, purposeful movements. Hang on to something solid if you need help with balance. And make sure the area is free of obstacles if you’re moving around.

Alphabet
Draw the letters of the alphabet with your foot to strengthen muscles around your ankle.

High March (Stomp)
Lift one knee to hip level and hold for 5 seconds. Lower the leg and switch sides.

Heel raises
Stand tall with your feet shoulder width apart. Rise up onto the balls of your feet, avoiding leaning forward. Hold for 3 seconds, then lower. 

Kitchen squats
Face your kitchen counter and hang on with both hands. Open your legs to shoulder width and lower your behind down and back as if you’re sitting in a chair. Keep your back straight, knees above the feet, and weight on the heels. Push into your heels to come back up to standing.

Switch Up Your Walking
Sideways walking strengthens little-used muscles along the inside and outside of your legs. Backwards walking helps you strengthen your brain-body connection by creating new pathways in your brain, teaches your body to rely on the messages the nerves in your feet are sending to the penthouse, and it improves coordination in your lower body. NOTE: make sure the space is clear of obstacles and hang on to something solid.

Balance
Stand on one leg and try to hold for 30 seconds. Put your foot back down and repeat on the other side. To make it more challenging, try turning your head to one side.

As we age, our balance is impacted negatively by our aging bodies: 
cells die in our vestibular system, which is connected to the centre in our brain that controls balance;
- our vision declines and with it, our depth perception;
- changes to our blood pressure may cause dizziness, lightheadness or blurriness;
- we lose muscle mass, strength, and power — this can slow our reaction time if we trip;
- our reflexes and coordination also decline; and
- a variety of health problems may also impact our balance, including arthritis, stroke, Parkinson’s disease and multiple sclerosis. (1)

Regular physical activity is key to maintaining good balance. An exercise program that focuses on specific balance exercises as well as core strengthening and movement patterns will improve balance and stability, not to mention daily function. Working on improving your balance and strengthening your muscles will increase your confidence and reduce the risk of a fall.

References

1. http://www.askdoctork.com/why-does-balance-decline-with-age-201306054928

I wasn’t always in the fitness industry; I studied psychology at school. During my university days in the late 1980s/early 1990s, a professor announced that our generation would not have jobs for life. ​Instead, we would become the “continuous learning generation” and cycle through three to five career changes. 

​To be honest, I breathed a sigh of relief. At that point, I wasn’t entirely sure of two points:
1. that I could make a career with a Bachelor of Arts, Psychology, and
2. that I wanted a career in psychology.

The first realization drove me to extend my post-secondary study — first, to complete an honours thesis, and then to complete a Master of Arts, Psychology. And so I began my career in health promotion research. Not psychology — health promotion research — which I suppose qualifies as my first career change. And I loved it. I even toyed with completing a PhD in the field. But then research funding started to dry up, and the opportunities became scarcer.

That’s when I conjured my next career transition, which landed me in human resources. In high tech during the 90s tech boom. Talk about a trial by fire. Given my penchant for research, I found a home on the compensation side of HR. Numbers didn’t scare me, but having employees crying in my office did. 

The HR career sandwiched two maternity leaves, and I realized that I loved being a stay-at-home mom. More on this later; be patient, grasshopper.

During a return to the workforce, a foot injury sidelined my hobby as an occasional runner, I was devastated to hear that I needed orthotics and “indoor shoes.” Indoor shoes?! I’m a barefoot babe, and in my world, shoes are for outside only. Sometimes. 

During my first maternity leave, I had discovered the TV version of Essentrics® - Classical Stretch™ with Miranda Esmonde-White. I stumbled upon Classical Stretch again shortly after the shock of indoor shoes was thrust upon me. I’m not kidding when I say I was an “occasional runner.” I’ve never been a huge fan of structured exercise, which is partly why I stopped following Classical Stretch a few years earlier. 

But when my foot problems began to recede, I decided I needed to become more diligent about working out. Let’s be clear, I’ve always led an active lifestyle — walking and biking almost everywhere, taking the stairs instead of the elevator — but at the same time, I eschewed structured workouts.

One day, as I was searching for a Classical Stretch DVD online, I discovered that I could train to become a “Classical Stretch instructor” from home. You mean, I could get paid to exercise? Having the accountability of teaching others whilst working out appealed to me, because it forced me to be more consistent with my workouts. And actually get out of my pjs to exercise.

Over four years — 2010 to 2013 — I studied and passed the four levels of certification to become a fully certified Essentrics instructor.* And I taught A LOT of classes. In 2014, I was teaching 15 classes a week, in eight different locations across the city. In addition to teaching a lot, I was also travelling a lot between these classes. And spending a significant amount of time in front of my computer to market and promote the classes. 

All of a sudden, my enjoyment of teaching a workout I loved was taking its toll on my body: 

- I developed a serious shoulder injury from too much computer use;
- I fell down the stairs when I was rushing and carrying too much (you can’t really see the stairs when your arms are overflowing with stuff);
- I was involved in a car accident when I was hurrying to complete an errand before class; and
- I generally felt burnt out all the time.
Too much rushing. Too much on my plate. Something had to give. And it did. 

Around the same time, I was reading and writing about the risks of too much sedentary time. Headlines like “Sitting is the new smoking” preceded articles that were imploring people to sit less, move more. It was from this zeitgeist that The Move More Institute™ began to take shape. Even if people were going to the gym or a fitness class on a regular basis, they still needed to get off their butts in more frequent intervals. Every. Single. Day.

I wrote multiple blog posts and social media posts on the topic. And I also created workshops entitled, “I’m not sitting anymore. What now?!” The workshops were well-received. In addition to my Essentrics certification, I began taking other fitness courses and certifications, including my personal trainer certification. I was spending a great deal of time teaching my clients about body awareness. How? By teaching them how to use their muscles for their intended purposes. Even though I worked part-time at several gyms in this period, I much preferred to meet people on their home turf. In so doing, I could show them that they could be physically active without spending tons of money. Do we really need fancy clothes, complicated equipment or expensive memberships to use our bodies? Of course not! If you choose to hire a trainer, join a gym or exercise class to workout, that’s fantastic. But it’s not the only way to move your body. You also don’t need to get sweaty to get your body working. The World Health Organization defines physical activity as "any bodily movement produced by skeletal muscles that requires energy expenditure.”* Bottom line, all exercise is movement, but not all movement is exercise. 

As I looked back over the past 10 years, I realized that I was at my healthiest when my kids were young and movement was the name of the game. We were active all day long, whether I was playing with my kids or just taking care of them and running our household. Injuries began when I was sitting too much in an office job and then running myself ragged with my fitness business. 

The Move More Institute™ began to take shape. My slogan became “Move More, Feel Better.” Not exercise more. Not head to the gym and lift more weights. Just move more. My goal with movement coaching is short-term coaching, long-term results. And this goal is woven throughout my book Move More, Your Life Depends On It: Practical Tips to Add More Movement to Your Day. As I say in the book’s dedication, I wrote it for people who think physical fitness is beyond their reach. 

So there you have it. That’s my origin story, so to speak. After my book was published, someone asked if I had always wanted to write a book. Initially, I said no. But then I remembered a project from school; I believe I was in grade five. Our task was to create a family crest. One of the quadrants had to be how you saw yourself in the future, as an adult. I had drawn a book cover, complete with title and author - me. So I suppose I have always wanted to write a book.

It's finally August, and the dog days of summer are living up to their moniker. Since the soft launch of my new book almost two months ago, I've been working on an official book launch in Ottawa. Don't worry, you won't miss it whilst at the cottage. Although I'm announcing it today, the launch is not happening until September. The 19th, to be exact. That's a Wednesday - middle of the week, so you'll definitely be in town. 

Are you ready to hear the location? I'll give you a hint first with this image: 

Function Physiotherapy will be hosting the official book launch of Move More, Your Life Depends On It: Practical Tips to Add More Movement to Your Day. Join us on Wednesday, September 19th, between 7:00 pm and 9:00 pm, for the launch. Light refreshments will be served. There will be a limited supply of books for sale at the launch, and I'll be signing copies. If you've already bought a copy and would like it signed, bring it with you!

​See you in September!!

I am so proud of my book and want to share it with everyone. The book’s message is a simple one: Exercise, physical activity, practical fitness, movement. Call it what you will, just make sure you do it every day. Physical activity doesn’t need to be costly, complicated, or time-consuming. But it does need to happen every single day. No special clothing, fancy equipment or expensive gym memberships are required. Just a commitment to get off your butt and move more.
​
To that end, I’m thrilled with the early response I’ve received. There have been fantastic reviews for the book, both online and in person. It’s nice to run into someone you haven’t seen in a while and be told your book is fantastic and helping them so much. That happened to me one Saturday afternoon, as I walked to the library. And here are some written reviews I’ve received:

​I’ve published a few videos of the book’s content, including the introduction and the table of contents.
​

And I’ve had some wonderful individuals reach out to share details of my book with their audiences. This exposure has included podcasts, radio interviews, blog posts, and newsletter features. You can visit my media pages check back often to see the others!

Next on my list are workshops, presentations, and book signings. I have a few of those scheduled later this month. Please visit my events page to see the ones that are open to the public. And do let me know if you’d like a live event scheduled at your location.

Well, in addition to promoting my book, I’m still running my fitness business. So that means it’s time to get back to work on personal training and group and private Essentrics classes. 
​
I hope you’re enjoying your summer as much as I am! And remember, keep moving.

This was more than writer’s block. I typically have at least 5 ideas percolating in the back of my brain, ready to take centre stage for a monthly blog post. And when I sit down to write, the words and ideas flow.

But not this time. This time, I felt like my fountain of creativity had run dry. I felt “beyond burnt out”. And that made the situation worse. What if I had tapped all that was available? Was that the end of my business? 

Honestly, I felt heartsick. And deflated. Finally, I put my computer aside and tried to distract my overactive brain. 

A few days later, and still no change in my demeanour. I made a radical decision to take a break from social media for a brief spell - both professionally and personally. 

I told people I was logging off for a break, and gave them my website and email info, in case they needed to contact me. 

And then I turned off all notifications for Facebook, Messenger, Instagram, and Twitter. I thought I’d experience a moment of withdrawal; but it never came. I actually felt liberated. 

A few wonderful souls emailed me to say they hoped everything was okay. [No need to name them, they know who they are. And their support is forever appreciated.]

For 4 days, I detoxed from the online world. I tried to forget about my failed blog post. But I stewed. Was this the end of my business? Could I continue if I felt this way? You see, my heart felt simultaneously heavy and hollow. "Beyond burnt out" is the only way I can describe it. 

Then one morning, an idea popped into my head: write a book. Write a book?! I can’t write a book. The notion germinated all day long, and by the end of the day it became: I CAN write a book!

But I kept it to myself. Until the next day, when I told my husband. His response, “That’s a good idea.” Then I told my teenage kids. Their response, “Cool.” And then I told a few close friends. Everyone was excited for me. No one said I couldn’t do it. So I’m going for it. And a few days later, my daughter started talking about my book launch party. I suggested we put a pin in that until I had a draft completed.

Although the process of writing a book can seem daunting, it’s also thrilling. I’ve been researching how to self-publish; I’ve been working on my outline; I’ve been reaching out to people to be interviewed for the book. And I feel reenergized. 

The heavy/hollow feeling has disappeared. My creative juices are once again flowing. And I’m excited.

You’re probably wondering, “What’s the book about?” Great question! The working title is “Get off your butt! Your life depends on it”. I’ll be taking much of the content I created for The Move More Institute™ and turning it into book form. 

And now, I need to get back to writing…

Balance. What does it mean to you? There are many definitions for this seemingly simple word. Let’s address a few of them here. And I'll share with you how I interpret balance in my life. 

1. Balance and your body:  “An even distribution of weight enabling someone or something to remain upright and steady.” This one is key in my line of work: I help older adults maintain their balance with targeted exercises. Because as you age, losing your balance gets more dangerous. During the winter season, many older adults change their behaviour patterns, venturing outside less and less, because they’re worried of falling on the icy sidewalk. I get it; I’ve fallen too. That’s why I created the Balance Series of online courses - so people could learn how to improve their balance with simple-to-follow home exercises.
2. Balance and business: “A figure representing the difference between credits and debits in an account; the amount of money held in an account.” Running a business involves a lot of behind-the-scenes administrative work - securing new sources of income, paying off business expenses, paying yourself. The latter happens the least. Which is why my business has been evolving away from costly overhead and onerous administrative duties. Balancing the books also means making money in your business.
3. Balance and health (part 1): “A situation in which different elements are equal or in the correct proportions.” As some of you know, my daughter has type 1 diabetes - an autoimmune disorder in which the body no longer produces insulin. Insulin is a critical hormone that helps your body convert food (carbs and glucose) into energy for your body. Since we have to inject insulin, we also have to balance the insulin with all the factors that influence insulin absorption: food, exercise, illness, and stress. Every. Single. Day. She doesn’t get a vacation from her illness, and she has to factor it into many decisions and actions throughout the day. Want to know more about type 1 diabetes? You can view the video series and website created by the Canadian Paediatric Society (spoiler alert: I was one of the parents on the advisory committee for these projects).
4. Balance and health (part 2): “A situation in which different elements are equal or in the correct proportions.” Balanced eating, that’s what I mean. As a fitness professional, I regularly have people justifying their food choices to me. First of all, I don’t care what you’re eating - I’m not a dietician or nutritionist, and you haven’t hired me to create a food plan for you. Secondly, I don’t do diets, detoxes, cleanses, or “clean eating”. What does “clean eating” even mean?! I subscribe to the concept of “balanced eating” - fruits and vegetables, protein and carbohydrates - from a variety of sources, and treats on occasion. It’s a sustainable practice; meaning I do it every day. 
5. Balance and emotional well-being: “Mental or emotional stability.” I’ve been running my own business for over 8 years and I’ve learned a lot about what works for me. Early on, I scaled back my business when my daughter was diagnosed with type 1 diabetes. I needed to help out at school, as her teacher didn’t fully grasp the seriousness of her diagnosis. A few years later, she was more independent and she had a better support system at school. So, I jumped in with both feet to growing my business. You could say I went overboard with expansion. For a time, I was teaching group fitness classes or private sessions every single day. And rushing from one location to the next. It caused a lot of stress in my life. And I landed in the hospital with a suspected heart attack. Luckily, it wasn’t. But, follow-up tests at the Ottawa Heart Institute revealed an atrial flutter. I can keep it under control by managing my stress levels. And when I start to feel my heart flutter, I scale back. My body wants to be in balance too, and the flutter is a warning sign that it’s not.
6. Balance and exercise: “A situation in which different elements are equal or in the correct proportions.” Regular physical activity is important to maintain optimal health. Non-exercise activity is equally important - the ways we move our body that are not within a structured workout. You know, going for a walk, cleaning the house, gardening. Only 15% of Canadians meet the recommended guidelines for physical activity (150 minutes of moderate to vigorous physical activity). What’s more, Canadian adults spend an average of 10 hours every day being sedentary/physically inactive. And it’s killing them. We need both exercise and non-exercise activity. That’s why I created The Move More Institute™.

How do you define balance in your life? Do you have other ways of balancing?
​

The charity I am supporting is called Voice Found, a survivor-led charitable organization that is on a mission to prevent child sex abuse and commercial sexual exploitation. Their slogan is “Giving voice to those trapped in the dark.” I’ll tell you more about Voice Found and then I’ll tell you why I’m supporting them.  

​
Voice Found was created in 2011 by Cynthia Bland, “a survivor who had a successful career prior to disclosure. Once she disclosed (after 42 years of silence) she realized that she needed to DO something. And so in 2011, she founded Voice Found.”

References:

1. https://en.wikipedia.org/wiki/5BX
   
2. https://en.wikipedia.org/wiki/Rideau_Canal
   
3. http://www.hww.ca/en/wildlife/birds/loon.html
   
4. http://www.rcaf-arc.forces.gc.ca/en/snowbirds/index.page

​Image sources:
Amanda Sterczyk & pixabay.com