That may be the quintessential question of 2020, at least for retailers of home fitness equipment like us. There is not a day goes by that one of our stores isn’t asked that question.

And we understand why. Living in the midst of a global pandemic, health is at the top of everyone’s mind. And fitness isn’t far behind for many. Now more than ever, at-home fitness solutions are front and centre.

If you’re been searching for dumbbells, plate weights, spin bikes, workout benches or cages, or even a trampoline, you’ve probably been met with the same response from everywhere: “We don’t have that in stock, but can I put you on a waitlist?”

That’s not the answer you wanted to hear. And we understand your frustrations. People just want to take care of their health and fitness from the safety of their home, and we haven’t been able to help with that. And for that, we’re very sorry. We recognize we haven’t been able to give our customers the level of service we strive to deliver: whether that’s answering phone calls in a timely manner or having the items you need. We sincerely appreciate the patience of our customers and how they’ve continued to support us during this unusual time.

What is causing this lack of equipment?

Simply put, there’s been a huge increase in demand for fitness equipment, with gyms closed and people needing to work out at home. But what does this actually mean? Here are a few examples to put into perspective what “a huge increase in demand” looks like:

• Before the pandemic, we’d typically get about 200-300 calls per day across all our stores. In one single day near the start of the pandemic we received over 2300 calls. In one day.
• In some product categories, we would keep about 2-3 usual months worth of stock in our warehouse, and we sold through that in 2-3 weeks.

We do want to explain that you’re not alone in your frustrations. The fitness industry everywhere is facing similar issues. Chances are, if you’ve turned to other retailers for fitness equipment, you’ve heard the same disappointing news we had to give you.

This lack of equipment is a trend seen globally. Online orders for sporting equipment increased by 169% in May over last year, and 122% in June, according to research from BazaarVoice, a company that works with online retailers. There were massive supply chain disruptions from overseas and China in particular, not just for the products themselves but often affecting the raw materials needed to make them (i.e. factories could not get access to steel and rubber to make dumbbells).

Dumbbells – worth their weight in gold

Let’s look at dumbbells, one of the most sought-after fitness items, as a perfect example of how one factor after another contributed to such shortages worldwide. On the surface, it seemed like a simple issue of supply and demand, where the demand vastly outpaced the supply. But it really wasn’t that simple.

About 95% percent of the world’s dumbbells are made in China, and when the pandemic started, the country ordered strict lockdowns from January to April. Highways and public transportation shut down. Factories weren’t open, workers were at home, and no one could make the dumbbells. That disruption trickled all the way down to retailers.

In March, COVID-19 hit the rest of the world: gyms closed down and stay-at-home orders were issued. That meant people needed to stock up on home-use fitness equipment, causing a surge in demand. But fitness equipment companies were ill-prepared for such a surge, especially at a time of year when many start to see a slowdown in sales. New Years resolutions aren’t front-of-mind anymore, and with the weather getting warmer, people traditionally start to go back outside or back to gyms. So it’s usually a safe bet for retailers to order less inventory.

But in this year’s unexpected case, retailers were caught short for the unanticipated demand. That problem was exacerbated by the unusually drastic effects the pandemic caused suppliers. Dumbbells sold out everywhere in record time, but they could not be replenished quickly and there was nothing coming soon to fill the gap.

Even with restrictions now lifted, it can take months to fill up the supply chain again. As an example, one of our manufacturer partners, Bowflex, is tripling its production capacity for the second half of 2020. But it isn't as simple as just making more product right away - finding new factories to work with and ramp up production can take them up to 8 months. We used to operate within 90-120 day buying cycles, meaning we could order product and expect new stock in that amount of time. Now we’re looking at 6-12 months to get new inventory in some cases.

So, what does the future hold?

We are hopeful the inventory situation will get better in the next few months. Factories have reopened and production has re-started. We anticipate some new product coming in for the holidays. This will help the situation for sure, but it’s not going back to normal levels for some time.

There are many factors that suggest demand for home fitness equipment will continue. Traditionally, our busy season starts up with Black Friday and holiday shopping, so we expect an increase in demand at this time. A consumer survey about holiday shopping found that while overall spending will be in line with previous years, 19% of people will increase their spend. As well, holiday shopping will start earlier than past years for about 25% of people, beginning in November.

With winter approaching, cardio sales have started to pick up. Cold weather means people aren’t exercising outside but going back indoors. And research suggests many people will not be heading back to their gyms, even if they’re open. A survey conducted in the US found that 59% of Americans say they don’t plan on renewing their gym memberships once the pandemic is over. Similarly, another poll in August found only 14 percent of respondents said they would feel comfortable going to the gym in the next month.

More locally, large outbreaks like the one at a Hamilton spin studio are causing people to rethink their fitness options, and if they haven’t yet, they will be looking for more in-home solutions.

What does this mean for you, the customer?

Pay attention to current trends: this may help you get a jump on buying equipment now that’s going to gain popularity and sell out quickly in the near future. Treadmills are trending highest, so consider buying one sooner than later. And with the move to virtual fitness classes, products like the Schwinn IC4 spin bike or Progression Club 40 bike are going to be popular.

If you know you want something specific in the next few months, don’t delay. Start looking now and buy it if you can. And if no one has it in stock, get on a waitlist. Call your local Flaman Fitness store to inquire today!

We are starting to put some products on pre-sale, where you can buy in advance. Or else, sign up for our stock alerts, and get notified when product arrives at your local store. You can find the link for stock alerts on the product page.

Finally, check for used equipment on sites like Kijiji or Facebook Marketplace. Take care to not pay too much and always inspect the equipment to make sure it’s in working order before you buy. You should check with the seller to see if the equipment is still under warranty. Sometimes warranties only last months, not years. And some brands do not allow the warranty to be transferrable. Used equipment can be economical, but that cost savings is negated if you have to spend money to repair something like an electronic console out of the warranty period.

We’re all in this together

It is truly an unprecedented time right now, but we’re all trying to navigate this together. Reach out to your local Flaman Fitness store to talk about your fitness needs and we’ll do the best we can to support you. Our ultimate goal is to help people get fit and healthy to live a better life. Even if we don’t have the product you’re looking for, there may be another option to meet your goal. Or ask about waitlists and anticipated arrival times. We are truly thankful for all the customer support we’ve received, and we hope we can continue to serve you in the near future.

If you haven’t been to Flaman Fitness, you’re in for a unique experience. For over two decades, we've evolved a standard of service informed by and focused on the customer. That isn’t just something the company likes to believe about itself. (And what company wouldn’t?) It’s something Flaman wants YOU to expect confidently. Our goal is to earn that confidence by making sure we understand your current fitness situation – then offering informed, individually focused, and supportive customer service that puts you on the path to where you want to be. Flaman’s shortened that path considerably by taking some big, common-sense steps. Here are a few tips that can help us help you to realize those health goals even sooner.

Personalized Experience and Superior Service

Getting to know you is our staff’s primary focus. Everything you can tell your Flaman Fitness sales professional will help the two of you find the ideal solution for your fitness needs. Don’t hold back talking about what you’d like to achieve (like better cardiovascular health, improved muscle tone, or weight loss). Give us the straight goods on what you think you’re able to do now and what you hope to achieve later. Take us on a journey through the time and space you have for exercise. Then deliver your budget speech.

You’ll find our sales pros aren’t just receptive listeners, they have good memories, too. Whenever possible, they’ll retain what you’ve told them for future reference. It gives our staff a head start guiding you to new options should your circumstances change or if you're just feeling fitter and ready to try new things. A personalized purchase experience is an added level of care we’re proud to provide our customers. There’s nothing more gratifying to us than when customers express their appreciation for a team member’s efforts:

Our "listen and learn" policy is one factor that helps Flaman Fitness excel at finding optimum fitness solutions for our customers. Having so many different solutions in stock is another.

Lots of Options to Choose From

There are different ways to get fit, and different machines to help you do it. Want to boost your cardio? Flaman boasts a wide selection of bikes, ellipticals, treadmills, rowers, Max Trainers, and more. Want to be stronger? Flaman stocks plenty of premium dumbells, kettlebells, barbells, weight plates, home gyms, cages and racks. Hard workouts are a great way to get in shape, but play can also make your life longer and healthier - not to mention a lot more fun. Our stores offer top-name leisure products like paddleboards, and home massage options to relax those muscles and help you wind down at the end of your active day. Meanwhile, our playground selection offers the trampolines, playsets, and other outdoor equipment that draws both kids and adults out into the sunshine.

You’ll find top names like Nautilus, Schwinn, Spirit, and TuffStuff, as well as the versatile MD Buddy Line and our own Progression Line. “Where’s Bowflex?” You ask. Oh, it’s here, too. In fact, Flaman Fitness has the largest Bowflex showroom in Canada.

But finding the best equipment for your needs means more than just rounding up the big names. Flaman is also always looking for the next exciting equipment innovation that will move fitness forward. That interest in improving everyone’s health is shared by our Commercial Sales division, which supplies the gyms and workout areas of community fitness organizations, schools, condo associations and more. And because our interest in your wellness doesn’t end with the sale, our after-sales service provides ongoing support for you and your purchase. That covers everything from workout tips and advice on getting the most from your equipment to our service team’s great work addressing equipment problems and helping with preventative maintenance. We pride ourselves on providing big-time care the big box guys can’t match. Our customer feedback proves that it doesn’t go unnoticed:

Dedicated Fitness Experts

So who can keep track of all that equipment? Our sales staff can, that’s who. Fitness isn’t a sideline here. You won’t find our weights, squat racks and elliptical machines mixed in with bulk foods or automotive supplies. Our sales professionals know every machine inside and out – and will have plenty of important details to share with you. Through regular education from our manufacturers and constant communication, our sales team stays in the loop on all new equipment coming to Flaman Fitness. They’re able to absorb all this new info (and retain a mental inventory of existing products) because they’re familiar with every piece of equipment on the showroom floor and how it works.

They’re also familiar with how humans work – the physiology behind cardio, muscle development and rehabilitative exercise. Many of our sales professionals have backgrounds in personal training, sports and physical culture. They’re also well acquainted with the fitness cultures of the communities they serve – a knowledge that also guides our purchasing.

So whether you live in a hockey haven or a paddleboarding paradise, we’ll have the equipment and accessories to help you make the most of it. Of course, when you drop by to see these fantastic new products, you’ll also get the details on how to put them to their best use.

Giving Back to the Community

The key to understanding a community is staying involved. That doesn’t end with offering the inventory or the information for streamlining fitness journeys. It extends to an ongoing interest in the wellness of the community as a whole. Our stores and their staff members support local sports teams and support great causes like women’s shelters and our valued first responders and frontline healthcare workers.

The spirit of doing good originated with our founder, Frank J. Flaman. Last year, as we celebrated the 60th anniversary of the company he founded, employees were encouraged to participate in 60 Acts of Kindness – an initiative created to celebrate our customers, our staff and the communities that have grown with us. For several months, employees shared their acts of kindness to inspire more random kindness in our stores and throughout the communities we serve. It’s in keeping with the working environment of the Flaman Group of Companies – where employees are encouraged to be considerate, respectful and helpful to each other as well as our valued customers.

Our founder set a high standard to follow. His Frank J. Flaman Foundation raises money for good causes like Zebra Child Protection, Child, Adolescent and Family Mental Health (CASA) and Boys and Girls Clubs/Big Brothers and Big Sisters. Donations are given out every year at the Frank J. Flaman Foundation Annual Gala, held at cities with Flaman locations. The Flaman Foundation also helps with international causes like child literacy, food security and safe drinking water. The foundation is funded by Frank's share of the profits from the Flaman Group of Companies and through the much-appreciated generosity of private donors.

Supporting Local and Canadian Business

Experience the Flaman difference for yourself.

Call and schedule an appointment to visit your nearest Flaman Fitness Location. Talk to our experienced and knowledgeable sales staff about your fitness goals and requirements. Discover the many options available, and let our experts help you find the best possible solution to help you live a healthier, fuller life.

Instead of feeling ashamed about past health experiences, be curious and learn from your “past you.”

Instead of making grand “wishes” for 2020 — broad unrealistic claims divorced from growth, reflection, and reality — make intelligent, realistic GOALS.

For many, the New Year — the demarcation of a “new beginning” — is motivating. If this is true for you, GREAT! Capitalize on the surge of motivation. Since the New Year is now, it is as good a time as any to make a health goal. As my mother taught me, don’t put off ‘til tomorrow what you can do today.

The trick is to intelligently harness the “New Year’s bug” to grow and learn from past experiences rather than falling into the common trap of making health “wishes.” Health wishes inevitably cause one to fall off the health horse down the shame spiral to further unhealthy choices.

Use the New Year as a time to reflect and make intelligent goals. Instead of being frustrated by past health choices and goals, LEARN FROM THEM. (Reading this in February? Make today your “New Year’s Day.”)

Basically, look back before you look forward. Analyze your past health choices. Then integrate the knowledge.

Conceptualize your health process as a “loop.” Act in a certain way — analyze said choice —decide to replicate or alter said choice next time.

These questions might be helpful in your question, answer, and analysis process:

-When in my life have I been the healthiest? What habits did I hold that I can reproduce?

-When have I been the least healthy? Why? What can I learn from those experiences?

-How do I self-sabotage? What do I do to undermine my own success? Why? What steps can I take to mitigate my self-derailment?

-What are my linchpin and BNB (biggest negative bang) habits? Often linchpin and BNB habits are one and the same, but not always. A linchpin habit initiates a significant spiral of either positive or negative actions and thoughts. If a nutrition regimen changes a linchpin habit it will have dramatic effects on health.

For example, let’s say a diet asks you to cut out alcohol. If drinking is your linchpin habit, just the act of having one drink will set in motion other negative habits (like eating more, staying up late, and being unproductive the next day). I don’t drink, so a diet that advocates cutting out alcohol would not benefit me. My mom can have one glass of wine and, while she enjoys it, the act of drinking it does not make her want more alcohol or spur other negative habits.

Exercise is one of my positive linchpin habits. If I do my workout I am more likely to do other positive things throughout the day. Your BNB habits might not set in motion other bad habits, but they have a disproportionally huge negative impact on your health.

For example, you might only eat after dinner once per day, but those empty calories have the potential — especially if your goal is weight loss — to negate your other positive daily choices. If eating after dinner disrupts your sleep or makes you feel frustrated with yourself and then make additional negative choices, “after dinner snacking” becomes both a BNB and a linchpin habit. To alter your linchpin and BNB habits you have to first be aware of your current habits; you can’t make healthier choices if you are not aware of your actions, habits, and thoughts.

-What do I do that takes 20% of my effort and time, but gives me 80% of my happiness, joy, and productivity? Think people, actions, habits. Work on doing more of those actions and seeing more of those people.

-What thoughts (what I call negative brain propaganda) typically derail me? Why might I have these thoughts? What are healthier thoughts I can foster?

-What most inspires me? Do more of that. Who most inspires me? Spend more time with those people.

Main take-away

Look back not forward. Use previous experiences to form concrete personalized goals. Embrace that you will fall off your "horse" at some point in 2020; falling is part of being human. We all fall. The question is not "will I fall?" but "when I fall, how quickly can I course correct and what can I learn from the experience?" Falling can either destroy you or make you stronger. Learn from all experiences, but get back on the horse as quickly as possible.

Kathleen Trotter is a personal trainer in Toronto who loves audiobooks, planks and having a growth mindset. You can follow her blog or find her on Facebook.

Pain, Pain, Roll Away? Learn More from this Q&A.

What can foam rollers do for you?

Exercise is cumulatively great for your body, but it can have some hurtful short-term effects. Foam rollers are designed to supply relief and lessen the frequency and severity of workout pain by employing a principal known as self myofascial release. The term refers to the loosening of tightened fascia (the connective tissue around your muscles) via a self-administered rolling pressure. It’s also a method of stretching that improves the extensibility of soft tissue while eroding trigger points. Fans of foam rolling credit it with increasing healing circulation, improving your range of motion and breaking up scar tissue.

How do they work?

The back-and-forth motion of foam rolling works much like a masseur’s hands pressing down on a targeted muscle group, except now it’s the muscle group that’s pressing down on its source of relief. Ideally, you roll a targeted muscle group – upper arm, lower back, thigh, etc. – over the roller until you locate a tender area (AKA trigger point). Then you maintain rolling pressure on that area for 30-60 seconds, feeling the pain diminish.

More than a massage tool: Flaman Fitness expert Kathleen Trotter shows you how foam rollers can also improve your strength, posture, balance and sleep patterns.

Why so many different foam rollers?

Foam rollers are as diverse as their users and purposes. Newer users often prefer softer foam rollers with flatter surfaces, as they simulate the gentle pressure of a masseur’s palm. Other users might opt for the intense, targeted, finger-like sensation of harder rollers with pronounced grid surfaces.(NOTE: you can soften a knobby roller’s impact by draping a blanket over it.)

Longer rollers usually serve broader body parts, while shorter ones serve narrower areas – although you may opt for a longer roller to prevent arms or legs from slipping off the ends. Most users find that a diameter of 5 or 6” provides the ideal elevation they want, but some prefer the deeper, more targeted massage of 3 or 4”.

Some “rollers” don’t even roll. They’re bisected lengthwise for leg and foot stretching and for massaging arches if you have plantar fasciitis.

So you just need the right roller, correct?

Not quite. Technique and timing are also important. Using the right positioning, you can employ a hand or foot to control the amount of pressure you exert on your roller. Resist any urge to go “extra deep,” as that can do more harm than good. So can waiting until you really hurt before you start rolling. A proper foam rolling “recovery” routine is a between-workouts preventative maintenance measure that works out trigger points, not a post-injury miracle cure.It’s not a race, either. Rolling too fast can negate deep tissue benefits, but going too slow limits that reinvigorating blood flow, so set a proper pace.Finally, don’t roll under non-muscle areas like nerves, kidneys or bones – particularly joints – unless you like counterproductive pain.

If you have further questions, Flaman’s foam roller experts have answers. They can help you find the foam roller and the right routine to work pain out of your exercise equation.

A nutritionally dense diet is a critical part of reaching any health and wellness goal; appropriate nutrition puts that pep in your step, improves mood and performance, aids recovery, and is a building block for hormones and lean tissue, not to mention bones and teeth.

Here and in the next blog I will outline 10 simple tips for healthy, nutritious eating. Note that “simple” does not mean “easy” or “ineffective.” Contrary to popular belief, healthy eating doesn’t have to be complex, sleek, well marketed, or “new” to be effective. Your “perfect” plan is the one that addresses your specific goals, genetics, lifestyle realities, nutritional minefields, and triggers — and the one you can follow consistently.

Kathleen’s 10 tips for nutritious eating — Part 1

1. Set up systems that save you from your lesser self

Your food triggers and habits are not just going to magically disappear overnight. A large part of adopting a healthier diet is increasing your “personal literacy.” Work to learn your habits (both positive and negative) and triggers, and establish systems (in advance) to save your future self from your future triggered self.

For example, if you historically use food to eat away your emotions, first work to understand the triggers (why is food a comfort?). Simultaneously create situations where the triggers can’t cause a food binge (don’t have binge-worthy foods in the house) and find alternative solutions for when you do get triggered (when you start to feel sad, call a friend instead of heading to the kitchen). The goal is a future where the trigger happens less often and, when it does happen, your reaction is less intense and shorter lived.

Or perhaps you make bad choices when you get overly hungry. If that’s the case, always carry food in your purse so you don’t “have to” grab a chocolate bar. When you do end up eating because you’re too hungry, try to make the deviation either less intense (1 cookie not 5) or shorter lived (don’t let yourself spiral into a “who cares?” attitude after eating those 5 cookies).

As Mark Twain is reputed to have said, “History doesn’t repeat itself but it rhymes.”

Figure out your food habits — they will rear their ugly heads over and over — the only question is how intensely will they rear and how quickly can you course correct?

Don’t rely on willpower. Change THE SYSTEM!

2. Make it simple with the power of 3

Often making healthy food choices can feel all-too confusing, and when overwhelmed it is easy to say “screw it” and fall completely off the wagon.

The “simple” (but not always easy) rule I follow is the “rule of 3.” I save my cognitive energy by telling myself that every meal has to have a protein, a vegetable or fruit high in vitamins and minerals (green leafy vegetables or berries), and a healthy fat. Once I eat those three things, I don’t have room for any of the less healthy stuff!

3. It is not just about what you eat — it is about what you DRINK!

Many of us are aware of the food we eat but are fairly airy-fairy about liquids. Liquids count — they contain calories and, more important, impact our blood sugar, which affects our hormones and fat production.

Stay hydrated, watch your caffeine (and what you add to your coffee), avoid liquids filled with sugar and empty calories, AND always be aware of how much alcohol you are drinking.

Carry a water bottle. Set an alarm at work to remind yourself to drink water. Too often we misunderstand dehydration as hunger. Make yourself have a set amount of water before you get your morning coffee. Consider cutting your alcohol with a fizzy water or alternating water with each alcoholic beverage. Or go wild and crazy and have weeks where you skip drinking altogether.

4. Ask yourself, "How can I make this meal a little bit better"

You don’t have to make each meal perfect; you just have to make it slightly better than originally planned. If you were going to have 4 servings of pasta, have 3 servings and some green vegetables. If you were going to have 3 eggs, bacon, and white bread, have 2 eggs, bacon, and 1 piece of seed-filled bread.

“Eating well” exists on a continuum. Instead of labeling foods as “bad” and “good,” shoot to trend positive. Work to get to the next stage of your eating continuum. As you adjust to your new habits, additional changes will be easier to make.

5. Become a nutritional agnostic

Do you. Be you. Find the food program that works for YOU.

There is no “best diet” that works for everyone. All food plans have pros and cons. The one that is right for you depends on your time of life, your goals, your genetics, your lifestyle, and your budget.

The way you eat will change as you age. That is okay. There is no one program that works for everyone or one program that works for any one person their entire life. Be flexible yet dedicated to one rule — finding a program you can stick to for a good amount of time, that makes you feel vibrant and vital, and that is nutritionally dense.

Final thought

Let go of any misguided quest for “perfect.” Perfection is not possible. You can have a treat once in a while. Go ahead and mindfully enjoy a small portion of something you love. I call this my “love it rule.” It is not the occasional deviations from the plan that matter — what matters are the choices you make on a daily basis, how intensely you deviate from your norms when you deviate, AND how quickly you course correct.

If you fall off your health horse — you will; you are human — stop yourself after 1 cookie not 5 cookies and 7 beers, AND get right back on your health plan!

My next blog will cover tips 6 through 10. Curious? Some foreshadowing … I touch on the importance of portions, preparation, and trade-offs.

Today we discuss the “how to–ness” of enacting that knowledge to achieve your fitness goals — specifically your fat and weight loss goals.

I get it. There seems to be a virtually never-ending waterfall of weight loss information available. Headlines tell us to “do intervals to burn fat,” “do strength training to change your shape,” “the kettlebell is the key to a shredded body,” “nutrition is the key to weight loss,” “sleep is the key to better health,” etc. It is almost impossible to decipher what information to follow and what to ignore!

The truth is, there is a kernel of truth to much of the information, but no one “thing” is the answer. It is the mix — the intersection — of fitness variables such as cardio, nutrition, sleep, strength training, etc. that counts. Plus, everyone’s “mix” will be different!

The key variables are interval cardio workouts, strength training, nutrition, rest and recovery, and sleep.

With weight loss (especially fat loss), it is the sum total of your lifestyle choices that counts, so my 7-day plan includes killer interval workouts AND time for meal prep, sleep, and recovery, as well as workouts aimed at de-stressing!

Sample week in short

The week in detail

Monday Tabata

Tabata is a method of interval training. One Tabata takes 4 minutes, which is made up of 8 sets of 20 seconds of intense work followed by 10 seconds of complete rest. After one 4-minute Tabata set, rest for 1 minute and move on to your next exercise. Literally any exercise can be made into an interval. Both cardio and intense strength exercises can be made into Tabatas. Today focus on cardio — we’ll do strength tomorrow! Think mountain climbers, high knees, bum kicks, burpees, or skipping. After a 5-minute warm-up do 4-6 Tabatas. Cool down.

Tuesday AMRAPs

AMRAP stands for "as many rounds as possible." With AMRAPs, you aim to fit as many cycles of a circuit as possible within a set timeframe. The faster you get through the reps of each exercise, the more times you will complete the entire circuit in the given timeframe.

For this workout include strength and cardio exercises. Warm-up for 5 minutes. For 10 minutes do as many rounds as you can of 10 push-ups, 10 lunges on each leg, 12 bent-over rows, and 10 jumping jacks. Rest for 1 minute. Repeat 2-4 times.

Wednesday Sleep and recovery day

Both sleep and recovery are KEY for weight and fat loss!

Thursday Minute intervals

With minutes you don’t count reps. You do each exercise as many times as you can within 1 minute. After you warm up do 1 minute of a “push” exercise (eg, push-ups), 1 minute of a leg exercise (eg, squats, lunges), 1 minute of a “pull” exercise (eg, pull-ups, band reverse flyes, bent-over rows), and 1 minute of another leg exercise (eg, squat pulses, squat jumps, step-ups, bridges).

Then do 2 minutes of core — think planks, V holds, side planks, etc.

Finish with 3 minutes of intense cardio such as running, skipping, jumping jacks, stairs, or rowing.

Beginners repeat the cycle twice. Intermediate exercisers repeat 3 times. Advanced exercisers do 4 sets.

Friday De-stress with yoga and/or Pilates!

Stress is the arch nemesis of fat loss — especially abdominal fat. Plus, working your core with Pilates or yoga will help you stand taller. The taller you stand, the better your midsection looks!

Saturday Pyramid intervals

Pick a cardio activity — anything that gets your heart rate up. Any cardio machine, running or walking outside, swimming, dancing, aerobics, etc all work. Warm-up for 5 minutes with a moderate version of your chosen activity. Then do the following pyramid: 1 minute hard, 1 minute easy, 2 minutes hard, 2 minutes moderate, 3 minutes hard, 3 minutes moderate, 4 minutes hard, 4 minutes moderate, 5 minutes hard, 1 minute easy, and finally 5 minutes hard.

Cool down for 5 to 10 minutes.

Sunday Meal prep!

Want to lose weight? EAT BETTER! Instead of exercising on Sunday use the time to rest your body and prep your food for the week!

Main take-away

First, all exercise is beneficial for your overall health, BUT not all exercise will cause your body to blast fat — especially abdominal fat; you can’t walk aimlessly on the treadmill and expect to become a lean mean fighting machine!

Next, to lose fat you have to strength train — to increase muscle mass and thus your metabolism — and do intervals. Interval training requires alternating between high- and low-intensity bouts of activity, which places a high metabolic demand on the body, burns lots of calories in a short time, produces a high EPOC (post-workout calorie burn), increases mitochondrial growth (mitochondria help burn fat), and improves fitness.

Last, unless you have impeccable genetics or are a 15-year-old boy, to decrease your body fat — especially around your midsection — you have to get quality sleep, moderate your stress level, and, most critically, pay attention to nutrition. I am sorry to sound like Cruella de Vil, but no amount of fat-blasting workouts will shed those extra pounds if you eat poorly.

Most of us have an enemy living inside our own head! (Reflect on that. Most of us walk around with a “non-friend” in our heads. We spend hours with someone being mean to us — not believing in us. That saddens me to my core. No wonder so many of us overeat, drink too much, and under exercise.)

Most of us are extremely cruel to ourselves.

We need to learn to be on our ow side!

We need to stop using a belittling tone of voice and rude language that we would never use on the clerk at Starbucks — let alone a loved one! Too often self-talk is hurtful, harsh — harmful! We have different standards when speaking to ourselves than to a family member or friend.

The “golden rule” has to go both ways; yes, do unto others as you would want others to do unto you, BUT also do unto yourself as you would do unto others. We have to learn how to have empathy and compassion for ourselves. (I am lecturing myself here as well … my inner voice is not always kind. I am working on her, but it is a process.)

Don’t misunderstand me. “Self-compassion” is not a synonym for self-indulgence! I am not arguing “lean into skipping workouts and eating seventeen pieces of cake daily.” Don’t justify skipping the gym with, “Well, Kathleen told me to be compassionate.”

Compassion has its roots in “caring”; care enough about yourself to make healthy choices. Think enough of yourself to expect yourself to try. Hold yourself to high standards because you love yourself.

I am not advocating for self-indulgent self-talk. I am just saying, don’t berate yourself. Have productive and compassionate self-talk. When you make a less-than-ideal choice, note it and learn from it, but note the choice without conflating the choice with you being a bad or worthless person.

Let me give an example: You chose to skip a workout to watch TV.

Negative self-talk: “I am so lazy. I skipped my workout. Why do I even try to be healthy? I will never succeed. Might as well have some ice cream. I am a loser.”

Self-indulgent self-talk: “Who cares? Who needs a workout? Kathleen told me to be nice to myself. C’est la vie. Life is worth living.”

Compassionate self-talk: “I don’t love that I missed the workout, but life happens. I would not mind if I had planned to miss a workout for something fun, but just to watch TV seems like a waste of a skip. The question is, why did I miss it? Why did I not have energy? Why did I want to watch TV? Did I not get enough sleep last night? Did I not eat well through the day? Am I sad? How can I learn from this experience? I don’t respect that I missed the workout but I am only human.”

Rigorously assess the ACT (the missed workout), but do not connect the ACT to your worth as a human being. Address the incident. Don’t attack your character.

If you “fall” off your health horse, walk yourself firmly — yet kindly and with compassion — through the experience; note your emotions and learn from the experience. Be your own best friend.

But I know I am part of a minority here. I know that LOTS of people just generally dislike (or maybe go as far to say…despise) the gym. Or the (GI-ME) as my husband calls it.

So what to do? You know you need to take some sort of action to improve & focus on your health, but you really, really, really, hate going to the gym. And here’s the thing. If you hate doing something, consider what your chances of following through on doing that thing long term are? Probably somewhere around the 0.000006783% mark.

Luckily the gym is not the only option when it comes to getting in shape and improving your health. Below are 4 options for you to consider (and then hopefully act & follow through with consistently)!

1. Go for a walk – Stop over complicating things. If your goals are simply to feel better about yourself and your body, lose a few pounds, getting out for regular walks can make a huge difference. If you are starting at the beginning after a long break with exercise even 20-30 minutes of walking a day can make a huge difference. Once you build that into a regular habit, increase it to 45 min or maybe an hour. Add some hills, swing your arms when you walk, go at a good pace so your heart rate is elevated. Unless you have advanced goals relating to a race, specific sport, competition, body composition or otherwise, you really don’t need a complicated workout regime. Start and master the basics…CONSISTENTLY…and then you can build from there at a later point. But focus on getting really consistent with the standard stuff first.

2. Get outdoors – No one said you had to be in a large sweat box to achieve the healthy lifestyle youdesire. There are a plethora of options that you can do outdoors. In the Lower mainland I operate an outdoor bootcamp company. It’s likely very different than what you may be imagining in your head. There is no screaming, yelling or belittling people. A vein is not throbbing off to the side of my forehead while I tell people to drop and give me 20 push ups. That’s the image that made bootcamp popular back in the early 2000’s, but it’s advanced past that now. My classes are comprised of a very supportive & welcoming group of people who come together several times a week to sweat outdoors. It’s a group of like-minded people who like breathing in fresh ocean air and like a lot of variety in their workouts. The classes cater to all skill levels and every class can be modified depending on each person’s needs/ fitness level. There are likely classes near you as well, do a quick google search and see. Most companies will let you try out a class for free to see if it’s the right fit for you. Give it a try and attend a class or two before you make a (misconceived) judgement about it.

3. Workout at home. You don’t need a lot of equipment to get started. A small space, a few weights, maybe a kettlebell or a jump rope. There are ton of workouts online or you can hire a trainer to create a personalized program for you. What you do need though is to be consistent. Schedule workouts in your calendar and stick to them. They are important…your health is important. I have clients who have seen incredible results with a very modest home gym. The key is consistent and regular workouts along with good eating habits.

I have two posted on my blog to get you started. One here if you have a set of dumbbells and this one is great once you have purchased a kettlebell or two.

4. Focus on nutrition – Maybe your life is so chaotic that you just can’t fit in any time to go to a class or the gym, even if you wanted to, and the chances of you actually completing a workout at home are nil to none. If that’s the case, then focus your energy & attention on nutrition. It’s remarkable how much good nutrition plays into your overall health and any results you may (or may not) see. Many people think they can out exercise a bad diet, but that’s just not the case. If a workout isn’t going to happen anytime soon, choose one thing to improve on related to your nutrition and eating habits and be consistent with practicing that habit. Don’t try to overhaul it all at once, please don’t resort to detoxes, cleanses or other severe measures. Stick to the basics, do them well and do them consistently.

And a bonus #5

5. Challenge yourself (& your point of view)

Why is it that you hate the gym? Really – think about it, maybe even jot down some of those reasons on a piece of paper. Then go back and read over them and consider a) if those statements are true and b) if there is something you can do to move past it.

As an example, your list might look something like this:

1. I don’t know what to do when I am there –> Hire a trainer for a couple sessions (or ask a friend) to come and show you a few things.
2. I don’t like all the gym bro’s and girls in done up make up –> Eyes on your own paper! Everyone is there for their own reasons. Don’t let someone else’s goals, physical appearance, presence or anything else detour you from what you want. You do you, get your workout in, ignore everyone else and be on your way. Check yourself and see if you are there to workout or if you are spending your time judging everyone else #justsayin…
3. It’s boring –> Maybe. Also, maybe you go to the gym and spend 20 min on the treadmill and 20 min on the elipical, do a couple squats and bicep curls and call it a day. Maybe what you are doing at the gym is boring..not the gym as a whole is boring. Maybe you need a new challenge or need to learn a few things or a new way of doing stuff? Find a friend to workout with and challenge each other, try a new class, buy a book with a new training program or download an app (there are hundreds!) or of course, hire a trainer to show you a few things and put together a fun program for you.
4. Everyone is looking at me and I feel uncomfortable/out of place/fat etc –> Stop right there. Seriously. A) it’s not true. It’s just not. People might be looking at you because you are in a public space, just the same as I look at people I pass in the grocery store or at the gas station, but no one is judging you, thinking you shouldn’t be there etc. B) Go back to #2 above.

Happy Sweating! :)

Now, on a practical level this question is somewhat nonsensical; Back to the Future is only a movie. Plus, younger Kathleen needed to navigate life in order to be current Kathleen. Experience is not only the birthplace of perspective; it is also an opportunity for growth. I would not be who I am today without living — and more critically learning — through my experiences.

The question becomes useful when used as a “growth” or “thought” experiment — as in, an opportunity to reflect on the past and learn what I want my current self to be aware of, so I can ensure I become the future self I envision.

Your future self is created in the decisions made by your current self!

After reflection I decided these are the five lessons (guiding principles) I want my current self to live by to ensure my future self is the fittest and happiest version of me!

Five life lessons

1. Don’t let the bus drive you; YOU have to drive the bus!

The “bus” is the bus of life!

Life (your health) is an active process. Better health — increased fitness, etc. — doesn’t “just happen.” Sure, some individuals are predisposed to healthier genes, but it is up to you (as my dad would say) to take what you are given and “hit a home run.”

You are in control of you. If you want to have more energy, do things that produce energy. If you want to be stronger, do things that elicit strength.

I am not saying “don’t be spontaneous” or “don’t enjoy food”; I am saying “be aware.” If you decide to have chocolate, own the choice; eat mindfully.

Another way to frame this is to stop focusing on what you can’t control and what you don’t have and focus on what you CAN control and what you DO have. Can’t go to the gym? Work out at home. Traveling for work? Pack a band in your suitcase and train in your hotel room. Want a cookie? Have one and fully enjoy it.

2. Self-care is NOT selfish! You HAVE TO inhale to exhale!

You “inhale” by doing activities that refuel you. For me that includes running, sleeping, meditation, and audiobooks. Others might inhale through painting or gardening.You “exhale” through activities for others.

Breathing (living) in this self-care metaphor requires inhaling AND exhaling; you have to give to yourself and to others. If you bias toward inhaling, add exhale activities to your life. If you only exhale — typically “exhalers” have nebulous boundaries — take time to inhale.

Put other ways, “You can’t pour from an empty cup” or “Protect the vessel.”

You can’t be of service to anyone — including yourself — if you are sick, resentful, burned out, tired, etc.

3. The golden rule goes both ways …

In a nutshell, have compassion — for yourself and others!

Too many of us are VERY cruel to ourselves. Our self-talk is hurtful, harsh — harmful!

We have to learn how to have empathy and compassion for ourselves, while simultaneously working to have the compassion and kindness for others that we would want them to have for us.The “golden rule” has to go both ways; yes, do unto others as you would want others to do unto you, BUT also do unto yourself as you would do unto others.

Fear, insecurity, uncertainty, self-doubt, frustration, pain, and suffering are all inherent parts of being human. The goal of eradicating them is akin to wishing to die.

Instead of fighting emotions, embrace and learn from them — have compassion and a growth mindset regarding your choices and experiences.

How does this relate to fitness? When you fall off your fitness horse (have a cookie or skip a workout) don’t shame spiral into further unhealthy choices. Note the choice. Understand that “falling” is a part of life. Then, have compassion for yourself as you learn from the fall so that you can make a more informed choice next time.

4. Compassion is not a synonym for self-indulgence! Not trying is NOT the same as failing and learning!

Expanding on point number three, compassion is not a synonym for self-indulgence, “being lazy,” or “letting yourself off the hook.” Trying and not succeeding is NOT the same as trying, falling, and learning.

Compassion has its roots in “caring”; care enough about yourself to make healthy choices. Think enough of yourself to expect yourself to try. Hold yourself to high standards because you love yourself. Just don’t berate yourself.

If you “fall” off your health horse, walk yourself firmly — yet kindly and with compassion — through the experience; note your emotions and learn from the experience. Be your own best friend.

5. Learn to fly above the chaos

Don’t get mired in the muck of life.

Work on having perspective — at having the skills to step away from your thoughts and view the experience as if looking at the chess board of life. Learn through practice how to be objective — how to respond rationally rather than giving in to knee-jerk reactions.

Think of the ability to respond objectively as a muscle. It is not going to get strong overnight. Practice, practice, and PRACTICE!

Kathleen Trotter is a personal trainer in Toronto who loves audiobooks, planks and having a growth mindset. You can follow her blog or find her on Facebook.