Deb Bailey Personal Training
456 Ephraim Street N2B 2C3 Kitchener, ON, Canada

The deadline is approaching! Sign up for some exciting winter training starting in January! I’m offering HIIT training for 10 weeks each Thursday at 7-8 pm from January 16- March 26 2020 In Kitchener Ont. High Intensity Interval Training is a terrific way to gain strength, agility and endurance. It’s great for any off season sports training, but also just to improve your strength and health. Our participants range from their 20’s to their 80’s, with all levels of health and ability. Truly adaptive training for everybody. A bargain at $100 for 10 weeks of training. Registration closes November 24. Call me at 519-572-0986, or email me at [email protected].

Why You Need a Workplace Gym So we're now about 5 weeks past the traditional New Year's resolutions date - the number one resolution is usually some version of getting fit, losing weight, and feeling better. You may be going it alone, at your local gym, or running outside, or doing push ups in your basement. Or you may be taking part in one of the growing trends in fitness - the workplace gym. More and more, employers are recognizing the value of providing workout space to th...eir employees. People who work out and get into better physical shape don't usually need as many healthcare benefits from the company as their less fit colleagues do - and that has a real positive impact on the company's bottom line. More fit people have less physical negative stress on their bodies, and often can deal better with emotional stress than they used to be able to. Other, less tangible benefits of work-based fitness are the social aspects. Employees sweating together develop a camaraderie that's very valuable when working together as a team on a project, for instance. They've gotten into the habit of encouraging and supporting each other's efforts, instead of disparaging them. Also, employees who have this option of fitness at work tend to feel more valued and just plain visible to their bosses. Fit people are happier. These employees enjoy better mental health, better moods, and their self-esteem and self-image get a big boost from fitness. Many people on the fitness path report more clarity in their thinking, increased productivity, and better decision-making. Companies that provide a workplace gym and encourage their people to get in there and use it regularly reap the benefits in all ways - financial, social and to the workplace culture. So if your company doesn't offer some version of a workplace gym, consider discussing it with management to access all the benefits to the company and to the employees alike. For more ideas on how to get fitness back into your life, contact Deb Bailey at 519-572-0986 or [email protected].

HIIT training #personal training #small group training The clock is ticking down! Three days left to sign up for winter HIIT training in Kitchener, Ontario. 3 spots left- 10 weeks each Thursday, 7-8 pm, from January 16 - March 26/20. A bargain at $100 per person! Call me at 519-572-0986 or email me at [email protected]!

The deadline for HIIT winter training in Kitchener Ontario is fast approaching! Sign up by November 24/19 for 10 weeks of training, Thursday evenings 7-8 pm, starting January 16. Call me at 519-572-0986 or email me at [email protected]. Its a steal at $100 for 10 weeks!

Are you a fidgeter? That's N.E.A.T.! NEAT means Non -Exercise Activity Thermogenesis - it's just a fancy way of saying you can burn lots of extra calories by keeping moving throughout your day. We often think of formal exercise as the only thing to help us get to and maintain a good body weight, but everything else we do counts too. What are some of the ways to increase your daily calorie burn outside of the gym? Play with your kids, bring your groceries into the house one b...ag at a time, walk to your co-worker's desk to talk instead of emailing or phoning. How about adding an extra small housekeeping chore to your weekly list? Wipe the baseboards, or clean the windows in two rooms as you do the weekly bathroom cleaning. (Bonus - you'll be more on top of things when a big entertaining event rolls around!) If you enjoy things like knitting, jigsaw puzzles, making models and so forth, do them while you're watching TV in the evening. Walk up and down the stairs with small loads every chance you get, instead of carrying as much as you can in one trip. All these small things add up and burn calories without gym time or effort - and that's pretty NEAT! Contact me at 519-572-0986 or at [email protected] for more ideas on boosting your daily burn! See more

The deadline is approaching! Sign up for some exciting winter training starting in January! Im offering HIIT training for 10 weeks each Thursday at 7-8 pm from January 16- March 26 2020 In Kitchener Ont. High Intensity Interval Training is a terrific way to gain strength, agility and endurance. Its great for any off season sports training, but also just to improve your strength and health. Our participants range from their 20s to their 80s, with all levels of health and ability. Truly adaptive training for everybody. A bargain at $100 for 10 weeks of training. Registration closes November 24. Call me at 519-572-0986, or email me at [email protected].

The human foot is a masterpiece of engineering and a work of art. Da Vinci. Little babies know what weve forgotten - how to play with our feet! Our feet take such a beating during our daily life that they need some relief. At the end of your day, slip off your shoes (and your socks if you want), and take 10 minutes to play with your feet. Twist them gently, use one hand to pull your toes up towards the top of your foot and hold until you feel a nice stretch along the bot...tom surface of your foot. Next, pull the toes down towards the bottom of your foot and wait for that relaxing stretch along the top of your foot. Finally, place both thumbs together at the base of your heel and stroke firmly along the bottom of your foot up to where your toes start. Do that until the tightness releases. For more ways to treat your feet better, email me at [email protected] and check our my website at www.fitability.ca! See more

When we have to sit at a desk all day, especially when we are working at a computer, our chest muscle -the pecs- gets short and tight. This also pulls our shoulders forward and together, putting extra stress on the neck and upper back. Try this standing chest stretch - all you need is a door! Put one leg forward in a lunge position with your back leg straight. Place your bent arms on the door frame, and lean forward, putting your body weight more onto your front leg. Hold until the tight chest muscle releases. Repeat once or twice during the day.

The shoulder blade squeeze is a really effective way to relieve stress in your neck, shoulders and upper back. This stress happens a lot when we sit working at a computer for a long time. Now that the kids are back in school, this is a good tip for them as well. Here's how to do it: Stand or sit with an erect spine - not slumped over. Slowly squeeze the shoulder blades together and hold for 5 seconds. Think about pulling the shoulder blades towards your spine. Release the sho...ulder blades, and repeat. Do 2 sets of 10, 1-3 times daily. This simple exercise can make a world of difference in the strength of your trapezius muscle, helping it to stabilize your upper back and shoulders. For more helpful tips on how to fight against the physical stress caused by modern office work, email me at [email protected] or visit my website at www.fitability.ca.

What is HIIT training and will it help me get through the winter? Read this to find out more. https://www.fitability.ca//114-hiit-training-what-is-it-an

On International Womens Day, I invite all women to look in the mirror and see the beauty and strength looking back at you. Not your wrinkles, nor your clothing size, nor your failures, as you perceive them. We can all remember the denigrating remarks, the condescending attitudes, and the assaults on our dignity and personal safety. Instead, see the unbelievable challenges over which you have triumphed, the gift of love and life youve given to countless others, and how you have grown and matured into the remarkable person you are. Stand up with pride.

Fast paced agility work at Canfitpro conference.

Awesome ever-changing sports core work at CanFitPro last weekend. Challenging and so much fun!

The crowd going crazy with Zumba at last weekend's CanFitPro conference in Toronto! What an incredible weekend. Opening Ceremony presenter Tony Horton, fitness guru and creator of the home trainer system P90X. Twelve fascinating presentations for me, from nutrition news to the latest in metabolic science, with lots of training information and fun mixed in!

Up The Ante Are you frustrated because you're not seeing the results you want from your workouts? It may be because your program hasn't changed in a while. While our minds love the status quo, our bodies need to have challenges! In an eight week program, it's important to increase the weights up one level every couple of weeks. Otherwise, the body knows it doesn't have to work as hard as it did in the beginning to do the exercises. So you don't get the positive changes you're... looking for - you've gotten stagnant. Also, at the end of eight weeks, you need to get a new program. Build on the skills of the first program, but make things more challenging. If you were doing squats with biceps curls, try doing the squats on a BOSU, and do a different upper body exercise. That increases the challenge to your muscles, balance and core. As you go through each program, the weight should go up and the reps should go down, so you cycle through the endurance fibres into the strength fibres in your muscles. That way, you'll have a well-rounded program that challenges you constantly - and gets the results you want. Contact me for help with getting started on positive change that works for you! [email protected]. www.fitability.ca Photo Courtesy of Oxygen Magazine

Foods to Help Lower Your Blood Pressure After your blood pressure check, the first thing your doctor might ask you is, "how much salt do you eat?" Great question, as salt is the easiest culprit in our diets. The problem is that most of us haven't got a clue what the answer is to that question. The obvious first thing to cut out is fast food and restaurant dining. Salt is the go-to seasoning for restaurant cooks and chefs, since it's cheap and plentiful. But what else can you...Continue reading

THE ROLE OF AEROBIC EXERCISE IN THE MANAGEMENT OF OBSTRUCTIVE SLEEP APNEA Obstructive Sleep Apnea (OSA) is a common condition involving an obstructed airway and impaired breathing. Frequent side effects include snoring, pauses in breathing during the night, and sleepiness during the day. There is also a significant increase in hypertension, atrial fibrillation, stroke, and coronary artery disease. The consequences can be huge, and life-threatening. Many patients with OSA are... treated with a Continuous Positive Airway Pressure machine (CPAP), with good results. But exercise has an important role to play in the management of this condition. Aerobic exercise and its benefits on OSA have been examined through many studies, and the results are clear. Aerobic exercise can strengthen the upper airway dilator muscles, decrease the severity of OSA, lessen daytime sleepiness and improve sleep efficiency, and may keep the condition from worsening. While CPAP therapy is considered to be the best choice of treatment for OSA, not all patients can tolerate it. Consistent and frequent aerobic exercise is an effective tool in the management of OSA, whether or not a CPAP machine is part of the solution

Scenes from our last week of Dragon Boat Spring Training! The racers have now started their on-water training at Laurel Creek. There are still spots open on the Community Team - contact Jess at [email protected] for details!

Hit the Gym - and then Hit the Fridge! Don't forget the most important meal of your day! No, I don't mean breakfast, although that's very important too. I'm talking about the small meal or snack you need to eat after your workout, preferably within a half-hour. This food should include 10-15 grams of protein, animal or plant-based, and 20-30 grams of good-quality carbohydrates, with little or no fat. Some of you may balk at eating after a workout, because you feel you'd be undoing the calorie burn you just got. But you have to take in enough carbs to prompt a release of insulin, which sends the carbs and amino acids into your recovering muscles. This help repair the muscle tissue damaged through exercise. Right after your workout, your muscles are at their peak ability to take in nutrients. So chow down on that recovery meal!

It's time to get the bikes out! Took my first ride a week ago, and can't wait for the rain to go so I can explore the city and countryside again. To get you revved up for the cycling season, check out this amazing video of a Scottish trails cyclist doing some absolutely incredible tricks. http://kottke.org/16/10/danny-macaskills-wee-day-out

Pics from the last session of Winter Training for our Dragon Boat team. Next week we shift to pre-season sports-specific work for the month of April. This remarkable team -almost all of whom are cancer survivors- has made tremendous strides in fitness! If you are looking for something fun and unique to do this summer, contact me about the community team which still has some spots open!

BRING YOUR BRAIN TO EXERCISE CLASS My checklist of what to put in my workout bag is pretty standard and predictable: water, towel, workout shoes, sweatband, post-workout snack..... and my brain. By "bring your brain", I mean that http://www.fitability.ca/ct-menu-item-9

How Much Sugar Are You Really Eating? We know that eating too much sugar can cause or contribute to a lot of health problems, such as diabetes, obesity, elevated blood pressure, certain types of cancers, stroke, gallbladder and liver disorders, respiratory problems, and more. It isn't always possible to count up the grams of sugar(s) in the food you are eating, but keep in mind that the ingredients are listed by weight from more to less of that ingredient. So if you see several of these sugar types in the ingredients list, better look for a healthier choice. Some tips for choosing lower sugar foods: http://www.fitability.ca/ct-menu-item-7

Are You Inclined to Gain Weight? Then I suggest making this very simple change to your cardio routine. Incline training is the way to go. If you are using a treadmill, change your incline gradually so you can get used to the different challenge. Your goal is to get to the higher incline ranges on your machine. If you are a runner or walker, choose different terrains for your cardio. Ditch the smooth community path and head for the hills! Incline training burns a ton of calories.... read more at http://www.fitability.ca/ct-menu-item-15

FIT TIP #12 Quick - what's the best treatment for your complexion? Is it retinol? Is it hyaluronic acid? Nope. It's exercise. Why? One reason is that exercise increases blood flow, and that means more oxygen and nutrients are carried to working cells. Increased blood flow also means better flushing out of toxins and waste, including free radicals which damage your skin. Lastly, toned muscles fill out your skin nicely, and help minimize those sags and bags! Check out www.fitability.ca for more Fit Tips and great exercise info!

Maximize Your Workout Time Do you ever wonder where your workout time went? Even with your workout chart right in front of you, somehow the time got away from you. Hints to tighten your timeline: 1. Cut the chatter. If you see a friend in the gym, say hi, and then say bye! S/he will understand, since a workout is why you're both there. 2. Pack your workout bag the night before in your down time. You'll do a better job of remembering what to pack when you are in evening mode.... 3. Focus, focus, focus! We need to concentrate on our three sets of 15, not on what's going on around you. A better body is the best thing to take home, not the latest world news. 4. Ask your trainer about circuit training. Moving continuously from one exercise to another shortens your rest time, and gets you out of there sooner. 5. Use a timer to monitor your rest times. Without a timer, before you know it you'll have wasted time you could have used to get another set or exercise done. Image courtesy of Dreamstime Stock Photo ID: 3715066 See more

What's lurking at the back of your fridge? If it started out as a leftover and now it's a science experiment gone back, check out tips below on how to avoid food-borne illness (and a gross fridge!) One of the most persistent myths about refrigerated food is that if it smells okay, it's okay to eat it. Wrong. Lots of food can go bad without even a whiff of decay, and can cause you serious and even life-threatening food-borne illness. Refrigeration doesn't stop the clock on dec...Continue reading

Is your low back constantly nagging at you? Check out this article I wrote to find relief. LOWER BACK PAIN SYNDROME Lower back pain, or LBP, is an extremely common problem. It has a wide variety of causes, and may come on suddenly, or gradually. The pain can stem from muscles, joints, or discs. It may be as a result of sudden trauma, or be a repetitive motion injury. ... It may seem trivial to say that someone has LBP, but this common complaint can cause loss of work, a spike in use of health care services, depression, family strain, and lack of self-esteem. Imagine being in pain all the time - it's very draining. By itself, LBP doesn't affect how your body responds to exercise - you can reach your cardio goals, strength markers, and agility and flexibility needs. However, the constant presence of LBP might elevate the level of pain experienced, and you may give up short of your goals because of the increased pain. Usually most episodes of LBP don't need any specific treatment, but sufferers are advised to modify activities, and to include icing, OTC analgesics, and daily flexibility work - stretching. If you need to stop activity for a while, keep it as short a time as possible, as inactivity can be as negative a factor as the cause of the flare-up itself. If you have chronic LBP - more than three months - consult a physician to rule out or confirm any injury and discuss pain management. Next, consult a qualified post-rehab trainer for exercises that will strengthen you without causing more distress and pain. Ideally, your program will include abdominal strengthening, such as back extensions, planks (modified to knees if needed), walking, and reinforcement of basic functional movements. The best thing to remember day-to-day is to keep moving - a little or a lot, depending on how your LBP is doing, will do wonders to help you. I'm happy to show you how to do these functional movements to improve low back pain.