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.

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.

I know what you are thinking: “Are there exercises that I should always do, regardless of the piece of equipment I am using?”

Excellent question! The answer is, “Yeppers peppers. 100%!”

There are 4 types of exercises that I consider non-negotiables:

1. Squats
2. Balance exercises
3. Multi-directional motions
4. Intervals

Play around with the equipment you use to your heart’s content — in fact, I encourage “playing,” as variety is absolutely the spice of life and boredom is the kiss of workout death — BUT in some way you have to incorporate the above 4 movement patterns!

Squat

My tagline is “squatting is life.”

Think about it. We squat innumerable times every day. You squat to go to the bathroom, to sit down and get up, to get in and out of the car, and even to sit down into bed. It is almost impossible to function if you can't squat.

Tips on squatting: Start with your feet hip-distance apart. Bend at your knees, hips, and ankles so that you sit back — as if you were sitting in a chair. As you sit, imagine your sit bones widening at the back. Watch your knees — make sure they track over your middle toes. Engage your bum and core to stand up.

Two “fun” variations are goblet squats (with a kettlebell) and Bosu squats (to challenge your balance).

Note: The squat is, in my opinion, the most fundamental strength exercise, but really strength exercises in general should be non-negotiable. Strength training increases lean muscle mass, helps to decrease the risk of osteoporosis, maintains the integrity of joints, and mitigates decreases in bone and muscle mass. Don't just squat. Incorporate a range of multi-joint functional exercises: also try deadlifts and rows.

Single-leg exercises

Walking and running require single-leg stability. Since walking is key for functional fitness and independence, to avoid injury I suggest training your muscles to support your body on one leg. Single-leg exercises train the body to balance, dissipate forces, and provide feedback to the brain about the body's position in space.

Try standing on one leg. Once that is easy, try standing on a Bosu. Or do a single-leg hinge with a free weight or kettlebell: stand on your right leg, chest out, with the weight or kettlebell your left hand. Hinge forward, keeping your back flat. Keep your left hip down toward the floor as you hinge your chest forward. Use your right bum muscles to stand up. Repeat 5 or more times. Switch legs.

Multi-directional strength and mobility exercises

We are not robots, but with age our bodies often start to feel stiff. The body becomes less subtle; we lose the ability to easily rotate, bend, step, or lean sideways and to react with multi-directional movements. This lack of agility not only feels terrible, but it can contribute to injuries from doing simple tasks like rotating to get something from the backseat or reaching for something awkwardly placed.

The solution? Try mixing sideways walking into your treadmill workout or activities such as yoga, stretching, dancing, sports that require multi-directional motion (like tennis), and/or multi-direction strength exercises such as side lunges.

Cardio and Intervals

Interval training improves cardiovascular health, places a high metabolic demand on the body, burns lots of calories in a short amount of time, produces a high EPOC (post-workout calorie burn), increases mitochondrial growth (mitochondria help to burn fat), and helps improve one's fitness level.

On any cardio machine (the bike, elliptical, treadmill, etc.) try rolling intervals: once warmed up, alternate 1 minute easy, 1 minute moderate, and 1 minute hard for 9 to 15 minutes. Alternatively, try jumping rope or high-intensity body-weight cardio exercises such as burpees or jumping jacks.

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.

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.

Today … drum roll please … the “how to” of creating YOUR perfect home gym!

Notice the emphasis on the word your!

Stay in your own fitness lane! It does not matter what equipment your sister, friend or favourite celebrity owns — what matters is what you can afford, what you have space for, what works for YOUR body, and what you will actually use. The benefits of any piece of equipment are moot if you won’t actually use it!

Also, don’t make the common mistake of only zeroing in on cost; weigh the cost against what the piece does. All your pieces of equipment should complement one another. Every workout program should include exercises from the three pillars of fitness: strength, cardio and flexibility/mobility. (I consider the fourth pillar to be balance, but not everyone would syphon balance out as a separate pillar.) Make sure you diversify — buy equipment that allows for a balanced program.

For example, if you already have four pieces of cardiovascular equipment, a fifth is not a good deal (no matter how good the sale) because you don’t need it. Instead, spend that money on a strength piece such as free weights.

On a shoestring budget

Image courtesy of The Lighting Judge


Strength: Band ($10-$30), door frame attachment ($10), and/or your own body (free).

Cardio: Your own body! Go for a walk, jog or run, do aerobics in your living room, do high-intensity intervals such as burpees and jumping jacks, and/or dance around the house (free plus the cost of running shoes).

Mobility: Lie on a towel and/or do stretches sitting in a chair or standing (free).

Balance: Play around with closing your eyes, turning your head, and/or decreasing your base of support. Your vision is hugely related to balance. Thus, you can challenge your balance by simply closing your eyes or turning your head while you do an exercise. For example, do a lunge and at the top of the motion briefly close your eyes. Or, as you do band rows lift one leg (free).

On a two-shoestring budget

Strength: Free weights and (as always) your own body ($20 depending on the weight and number of dumbbells you need). If you need heavy weights and you don’t have a lot of space, buy “stacking weights” such as PowerBlocks that fit inside themselves.

Cardio: Skipping rope ($20-30) and use your own body to go for a walk, jog, or run, do aerobics in your living room, do high-intensity intervals such as burpees and jumping jacks, and/or dance around the house (free plus the cost of running shoes).

Mobility: A mat. The towel works … but a mat is more appealing ($20 ).

Balance: Stability ball ($30-$50 depending on size and brand). The ball is awesome because it is inexpensive and you can use it in place of a weight bench. Using an unstable ball turns your traditional strength exercises into a balance and core challenge. Try traditional strength exercises such as bench press or French press with your head and shoulders on a ball and feet on the floor.

The silver package

Strength: Free weights, a weight bench, your own body weight, and a kettlebell. I love the bell because it is a strength tool that easily crosses into the cardiovascular camp. Use it as part of your cardio interval workout. For example, try a Tabata set using the kettlebell to do the “Kettlebell Swing”. Can you say fun?! Learn about Tabata in my blog post here and the 411 on the bell in my post here.

Cardio: The bike. The bike is an excellent low-impact option; it compliments the higher-impact options (like running) you can do with your own body. Fun bike workouts can be found here.

Mobility: A mat and foam roller. I love the roller because for $30-$50 you can give yourself a full body massage AND challenge yourself with fun core and balance exercises. Boredom is the kiss of workout death. So, instead of getting bored, try exercises on a roll. Learn all about how to use it here.

Balance: A stability ball and a Bosu. I love the Bosu. It is extremely versatile. Learn about how to use it here.

The gold package (the silver package with two fun additions)

First, a pull-up bar, TRX machine, or Lebert bars. Basically, invest in a method of doing some iteration on the pull-up.

A treadmill and/or an elliptical. Both complement the bike nicely, and who wants to run outside in the winter and/or heart of the summer heat? Owning a treadmill or an elliptical gives you options!

The platinum package (the gold package with an addition)

A more substantial weight machine; some iteration of a “full home gym” (cables or Bowflex, etc). The options for larger weight pieces are endless — pick the one that fits your needs and budget!

For all packages, consider investing in one or two sessions with a personal trainer; have them make sure your program matches your goals and that your form is correct. Can’t afford a trainer? Split a session with a friend and/or attend some smaller-sized group exercise classes and ask the instructor before the class to watch your form.

If you find yourself thinking “transitioning back to reality is stressful and busy; I will get back on my horse in September,” tell yourself two things.

First, say “Self, it is always easier to keep up than to catch up; if you fall off your health horse now you will feel completely demoralized come September. Your future self will not be happy!”

Second, say “Self, the more stressed you are, the MORE important the workout! Yes, finding the time is challenging, BUT finding the time is also critical. You will be a healthier, happier, and more productive version of you if you stay active!”

The solution? “Back to real life” health hacks.

“Health hacks” are innovative ways to fit exercise into a busy schedule AND motivate yourself to actually do the exercise! (It is one thing to know how to fit motion in — it is another thing to actually do it. You know what they say, “if knowledge were enough we would all be billionaires with rocking bodies.”)

Hacks are always useful, but they are especially useful in times of stress and transition. Getting yourself and your family back into the swing of “real life” qualifies as both stressful and a time of transition.

Kathleen-approved “back to real life” hacks!

Turn “back to school” chores into a workout

For example, do fartlek intervals as you walk the malls for school supplies. To do fartlek intervals simply pick random intervals — like the shopper 3 stores ahead of you — and speed walk towards them! Other options: always take the stairs, park far away from your destination (parking lot X vs A), stand on one leg as you wait at the cashier, do a few biceps curls or shoulder presses with books and other supplies in lines, or do 10 squats before you get into your car.

Make exercise a game with your kids and family

The options for this hack are endless. A few examples include setting up a family challenge (e.g., track who can fit in the most steps the week leading up to “back to school”), racing your kids to the end of the block, challenging your family to a push-up or squat competition in front of the TV, or practising your kids’ sport with them.

Stop associating working out with the gym

Your workout doesn't have to be in a gym to be worthwhile. Thinking it does simply gives you another excuse to be inactive. If the gym is not convenient, find an alternative. We all have enough reasons to skip a workout; don't make convenience one of them.

For example, set up a home gym. Buy a few inexpensive pieces of fitness equipment — a band, the Pilates circle, the Glider,the TRX, and maybe some rotating discs. Train at home. Just commit to something realistic — anything — and do it!

Reward yourself (and/or reward your family)

Set goals and non-food-related rewards: a hot bubble bath, a new workout outfit, or a movie with friends. Don't let yourself have the reward if you don't reach your goal.

Get your family involved. Have everyone establish an exercise goal and a non-food-related reward. Prizes could be “the winner gets to pick the movie for movie night” or “the winner gets to pick the music on the next family car trip.” Get everyone to establish a goal and track their progress!

Find someone who inspires you ... and learn from their experiences!

This could be someone from your real life or someone on social media. For example, talk to the mom or dad you know who seems to be able to stay fit and in control of their life. Ask how they do it.

Or start a Facebook chat.

Or try sending a message to someone on social media you admire. Ask them how they manage and/or overcame obstacles. Then extrapolate and apply their experiences to your own life.

Exercise at work

Walk as you take conference calls, invest in a treadmill desk, always take the stairs, do 10 squats before you sit in any chair, bike or walk to work, or go wild and crazy and dance around your office.

Another option is to bring a few pieces of equipment to work — such as a SITFIT and a band — and do exercises at your desk.

Couple exercise with something you enjoy

Watch TV or listen to a podcast, an audio book, or music as you work out. Better yet, have a program you are only allowed to listen to or watch when exercising.

Have an internal hashtag or a pep talk ready to go

We all have moments of low motivation. I love exercise and I still sometimes want to bail on a workout, but I don't. When I don't want to train, I use self-talk to convince myself to move.

I say, "Kathleen, you always feel better when you move. Your health quest is something you are doing for YOU. Moving is not a punishment; it is a privilege. If you don't want to do your entire workout, fine, but you have to do something. Something is always better than nothing. Just start."

Or I repeat simple internal hashtags. My current favourites are #blahblahblahGOWORKOUT and #TheWorseYourMoodTheMoreImportantTheWorkout

Get a fitness buddy

Friends make everything more fun. Plus, you are less likely to skip a workout (even if you are REALLY busy) if you are meeting someone. Meet your buddy and do fun fitness classes, go for a walk, do fun partner strength exercises at the gym, or simply meet and do cardio on side-by-side machines.

Create unique strategies for success

Working out in the morning? Sleep in your exercise clothes. Have an unpredictable schedule? Always have a gym bag packed and ready to go. One of my clients gets up and puts her sports bra overtop of her night clothes and then hops on her treadmill. She knows that if she stops to change she will skip her workout. Adopt the mindset that motion is a "non-negotiable." Then, create a unique plan that works for you.

Create friendly competition

Figure out what drives you. If you care about saving money, pay yourself every time you train. When you reach a pre-established amount, splurge on something you normally wouldn't buy. If competing with others is more your jam, sign up for ClassPass or a virtual activity tracker; compete with friends on how many classes you attend or how many steps you take.

Create visual reminders of your success

Have a calendar on the fridge and place a sticker on it every time you exercise or create a spreadsheet or graph and record your workouts.

Why do I love the bell?

Mostly because it provides that “all over sweaty” feeling that is usually reserved for post cardio while also being a strength workout. Strength is good! Strength will help you have better posture, protect your back, walk with confidence, perform every day activities with ease, improve bone strength, and improve your athletic achievements.

Strength training fuels every other goal, from fat loss to athletic performance. It makes progress more efficient and results easier to maintain. Strength training — in some iteration — should be considered a “non-negotiable” for everyone at every age. (Don’t want to use bells? Use dumbbells. Don’t want to lift alone? Get a trainer or join a class. Don’t want to use weights? Start with body-weight strength exercises like push-ups. Find what works for you!)

Also, I love that the kettlebell provides a simple (but absolutely not easy) way to mix up your routine. Never underestimate the importance of variety; boredom is the kiss of workout death!

Some great kettlebell exercises:

The swing: Start standing with both hands holding one bell, feet slightly wider than hip-distance apart. Chest out. Hinge forward at your hips so the bell moves between your legs — don’t round through your back.

Use the power from your hips, legs, and core — NOT JUST YOUR LOWER BACK — to swing the bell forward and up to shoulder height. (Some kettlebell styles involve swinging overhead. I suggest trying that only once you have mastered this version.)

Control your arms and the bell to swing it back between your legs and up again. The motion is continuous. Your arms stay straight as you move. The motion is a hip hinge. See the description below if you are unsure what a “hinge” is.

Now, swinging is a staple of bell training, but not a necessity. If you are worried about the momentum required (if you have a history of back injuries, etc.) there are multiple killer exercises where the goal is actually to keep the bell stable (i.e., no momentum). These stability-type exercises are great for wrist and core strength.

Sample stability bell exercise

Lunge and shoulder press, bell up: Start in a lunge position with your right leg forward. Hold the bell in your right hand, bell up. (This position is great for wrist strength — a weak link for most of us.) Bend down into the lunge. Engage your front bum muscle to come up from the lunge while simultaneously pressing the bell towards the ceiling. Make sure to keep the bell stable and your wrist straight! Repeat 10 times. Switch sides!

Lunge pass through: Start in a lunge position with your right leg forward and the bell in your right hand and arm straight. Keep your body absolutely still — use core — as you lift the bell to the side (preferably up to shoulder height, but progress up to that). Then, as you lower down into the lunge, pass the bell under your legs and grab it with your left hand. As you stand up from the lunge raise the bell out to the left side. Again, be absolutely still in your torso — don’t shift side to side. Lower and pass to the right hand. Repeat this passing process 10 times. Switch legs.

One caveat

As with everything, there are pros and cons. Kettlebells are an advanced training tool; exercises are inherently intense, and in the wrong hands kettlebells can be dangerous. If you are curious about the bell, I suggest taking a few one-on-one lessons to learn proper form. This is especially true if you have lower back issues — the swing motion is potentially detrimental. Before attempting the swing, master the basic hip hinge and strengthen your core with staples such as the bird dog. Done correctly, kettlebell exercises offer an intense full-body challenge; done incorrectly they are a recipe for a fitness disaster.

“Pre-bell” exercises

Basic hip hinge: Stand with your feet hip distance apart. Micro bend your knees. Hold a light dumbbell in each hand. Keep your chest out. (To regress the exercise even further, use a dowel rod vs dumbbells.) The angle of your knees should not change as you hinge at your hips to bring your chest forward. DO NOT round your back or bend your knees. The motion is a hinge at your hips. Feel your sit bones widen at the back as you hinge forward. Once at the bottom think about using your entire posterior chain (back of your legs and bum) and your core to pull yourself to standing.

Bird dog: On your hands and knees. place a water bottle or foam roller on your back. Without shifting straighten your opposite arm and leg. Think about using your core to keep your nonmoving limbs stable.

Main take-away

If you are looking for a small piece of equipment to add to your home gym — and you have a base of fitness and are not rehabbing an injury — the bell might be that piece! If you’re bored of your current group exercise class, try one that uses the bell. Many studios have incorporated them into their boot camp and/or sculpt classes.

Add the Bosu into your warm-up

Try “cardio” exercises on the Bosu such as step-ups, sideways step-ups, or marches.

Step-ups: Face the Bosu, dome side up. Step your right foot and then your left foot up onto the Bosu. Balance with your core. Step your right foot and then left foot back down onto the ground.

Marches: Step up onto the Bosu, dome side up. Stay on top of the Bosu and march.

Side step-ups: With the dome side up, stand perpendicular to the Bosu with your right foot close to the Bosu. Step your right foot up onto the Bosu. Balance momentarily. Step down. Repeat 10 times. Switch sides.

Push yourself to feel a little unstable so that you can use your muscles to “right” yourself. Yes, safety is key, but compare balance training to weight lifting: If you lift 2 kilos forever you will never get stronger. A balance exercise you can already do is not a balance exercise. To improve your balance you have to — within safe limits — work outside your comfort zone.

As part of your strength routine

Why mix things up? Boredom is the kiss of workout death!

A few ideas:

Instead of doing bench presses on a bench, do the exercise with your head and shoulders on a Bosu, your feet on the floor, and your bum lifted in a bridge.

Instead of doing push-ups on the floor, put your hands on either side of a Bosu that is flat side up. Try to keep the Bosu stable as you do your push-ups.

As part of your core work

Do front planks on either the dome or the flat side of the Bosu. If using the dome, place your forearms on it. If the flat side is up, plank from your hands — hands on either side of Bosu. Either way, don’t arch your lower back. Engage your core.

Do side planks with your forearm on the dome side. For an added challenge place your feet on the dome and your forearm on the floor.

Try V holds. This is easier with the dome side up. Sit your bum on the dome. Lean yourself backwards, chest out and core engaged. Hold. Play around with leaving your feet on the ground, or lifting one or both legs up. For all, keep your chest out and core engaged.

A sample full workout

Details

Do all the exercises back-to-back without resting. Once the full circuit is complete rest for 1 minute. If you are a newbie, do the circuit twice through. If you are more advanced, complete it three times through.

Workout

Warm-up: 1 minute of step-ups on each leg, 1 minute of side step-ups on each leg, and 1 minute of marching on the Bosu.

1. Push-ups with your hands on the flat side of the Bosu. Knees or feet on the floor. Use your core to stay stable. Lead with your chest not your tummy. Don’t arch your lower back. Attempt to keep the Bosu stable. 10-15 reps.
2. Squats on the Bosu, dome side up. With squats make sure to bend at your knees, hips, and ankles and sit backwards like you are sitting into a chair. If it is too challenging do the squats on the floor. To make it harder hold weights. 12-15 reps.
3. Bent-over rows with dumbbells, dome side up. Start standing on the Bosu holding a dumbbell in each hand. Chest out. Hinge forward at your hips. Engage your core. Don’t round your back. Pull the weights up initiating with your upper back. Slowly return the weights back down. If it is too challenging do it on the floor. 12-15 reps.
4. Lunges with front leg on the dome side of the Bosu. Hold a free weight in each hand with your right foot on the middle of the Bosu and your left leg behind you. Bend the back knee towards the floor. Chest out. Core engaged. Engage the bum of the front leg to stand back up. Repeat 10 times then switch sides. To make it harder hold at the bottom after your 10 reps and pulse.
5. Core exercise of your choice. Try front plank, side plank, or V hold on the Bosu.
6. Burpees. Stand facing the Bosu, flat side up. Bend down and grab either side. Jump your legs back into a plank. Use your core so you do not arch your lower back. Jump your feet back in and stand up. To make it harder lift the Bosu up over your head when you stand up. To make it easier step your feet — vs jumping — back into your plank. 5-10 reps.

I have — until now — shied away from a column on the “all-in-one gym.” Why? Breaking down how to use a home gym is slightly tricky. There is no set blueprint — models and brands differ. A home gym is just a generic term to describe a “mash-up” of all the most popular gym equipment. The more expensive and elaborate the home gym, the more pieces of equipment are included.

Now, tricky does not equal impossible — and I am not one to shy away from a challenge — hence today’s blog topic: a killer workout you can do in your home gym.

The exercises are selected based on my experiences sampling home gyms — i.e., I have only included pieces that most (if not all) home gyms actually have. I have also offered substitutions, so if your model doesn’t happen to have something (for example a leg press) you are armed with a substitution (squats). As an added bonus, if you belong to a gym or work out when you travel, the workout is easily transferable to any gym; a gym will have all the different pieces of equipment, just not all in one place.

Details

The workout is a full-body circuit. That means you do all the exercises back-to-back without resting. Only rest once the full circuit is complete. Rest for 1 minute, then repeat the circuit.

Do the workout 2 to 3 times a week on non-consecutive days.

If you are a newbie “lifter,” do the circuit twice through. If you are more advanced, complete it three to four times through.

If your goal is muscle hypertrophy (girth) aim for 8 to 12 reps and more weight. Work towards 4 sets through of the circuit.

If your goal is muscular endurance, muscle tone, all-over strength, etc, then aim for 12 to 15 reps and 3 sets.

Click here for more info on how to pick appropriate reps and sets.

Workout

Warm-up for 5 to 8 minutes. For more information on how to warm-up, click here.

Exercise 1. Chest press, pec deck, or flys.

Most home gyms have a chest press, a pec deck, or chest flys. All work your chest and shoulders and involve a pressing out motion. Usually, the exercise will be done seated. For all, press the weight out with control. Then, SLOWLY return the weight. Don’t let your shoulders round forward when you press.

Substitutions: push-ups or bench press with dumbbells. For more ideas on how to use the dumbbell, click here.

Exercise 2. Leg press.

Most full-body gyms have a leg press — where you sit and press a plate out. When you press make sure to engage your bum and core. Control the weight on the way back. Keep your knees tracking over your middles toes and breathe.

Substitutions: squats. With squats make sure to bend at your knees, hips, and ankles and sit backwards like you are sitting into a chair.

Exercise 3 (and possibly 3B). Rows and/or lat pull-downs. If you are concerned about your posture do both exercises.

Lat pull-downs: This uses the long bar attached high on the machine. Sit facing the machine. Hold the bar slightly wider than shoulder width apart. Lean back roughly five degrees. Engage core so you do not arch your lower back. Pull the bar to just below your collar bone. Initiate the motion with your upper back.

Rows: If your machine has the ability to do a row — either standing or sitting — use that. Make sure you engage your core and pull with your upper back.

Substitution: bent-over rows with dumbbells. Start standing holding a dumbbell in each hand. Chest out. Hinge forward at your hips. Engage your core. Don’t round your back. Pull the weights up initiating with your upper back. Slowly return the weights back down.

Exercise 4. Lunges and biceps curls.

Hold a free weight in each hand. Step one leg behind you into a lunge. Engage the bum of the front leg to stand back up. As you stand do a biceps curl. Alternate the leg you step back with each time. The biceps stay constant.

Exercise 5. Triceps press-downs.

Face the machine holding the long lat pull-down bar, a rope, or the short bar. Elbows at your sides. Knees micro-bent. Chest out. Use your triceps to press the weight down. Then control on the way up. Keep your elbows at your sides.

Exercise 6. A core exercise of your choice.

Think front plank, side plank, or V hold. Hold for 20+ seconds. Work up to 1 minute.

Between circuits, do 100s.

At the end of your first time through the circuit do 100 jumping jacks. (To challenge yourself further add a press with a LIGHT weight or medicine ball. As you jump your legs out press the weight up.)

At the end of the second time through the circuit do 100 high knees. (Staying in one spot, “run” your knees up towards your chest. For a low-impact version simply alternate lifting a knee, but don’t run.)

At the end of your third time through the circuit do 100 mountain runs. (In a plank alternate bringing one knee into your chest.) Another option is 100 step-ups. Face a stair and alternate running up and down that stair 100 times. Make sure to do either 50 starting with one foot and then 50 with the other or to alternate sides.

Don’t want to do “100s”? No problem! Do 3 minutes on a cardio machine of your choice, skip, or dance around your home gym.

What have we not talked about thus far? Larger pieces of workout equipment such as cable machines or full home gym equipment. Today we fill the void. This blog, cable machines. Next blog, home gyms.

Cables are a personal favourite. Why? They are versatile — they allow for traditional strength exercises such as triceps press-downs and biceps curls, and also dynamic full-body motions such as wood chops and single-limb motions (which require core stability) such as unilateral flys. I am biased towards the cable cross system I bought for my studio; I love that the arms of the cable machine don’t simply move up and down, but also forwards and backwards. Can you say fitness fun?

Two ways to use cables

Broadly speaking, there are two ways to use cables: either you mimic more traditional strength moves (such as flys) or perform more dynamic multi-joint — often sports-specific — moves (such as the wood chop).

Triceps press-downs: Stand facing the machine holding a press-down bar or rope. Move the cable “arm” to its high position so you are pulling down. Chest out. Core engaged. Keep your elbows into your sides.
To perform the move, straighten your arms. Then slowly control the weight back to your starting position. Don’t let your elbows leave your sides.

Biceps curls: Stand facing the machine holding a press-down bar or rope. Move the cable “arm” to its low position, so you are lifting weight up. Chest out. Core engaged. Elbows into your sides. Arms start straight. To perform the move, bend your elbows. Then slowly control the weight back to your starting position. Don’t let your elbows leave your sides.

Cable flys: Face away from the machine. Hold one D handle in each hand with both arms of the machine at chest height. Start with your arms almost straight — have a slight bend in your elbows. Move from the shoulders so your arms move in front of you — as if you were hugging a tree. Keep the angle of your elbows stable. Slowly control your arms back to their starting position.

More dynamic functional Moves

Wood chop: Start holding a D handle with the cable machine arm at its lowest position. Stand perpendicular to the machine with your right leg closest to the machine. Squat down with your arms straight and hands to the outside of the right leg. As you exhale rotate your body left — arms straight. Use your pelvis and core to initiate the rotation. Control back down.

For variety, try a high wood chop: The motion is the same, but the arm of machine is anchored high. Thus, your arms start high. Squat as you “chop” your arms down towards the floor (arms end to the outside of the outside ankle).

Dynamic chest flys: Make the traditional chest fly dynamic by doing a “high fly” (machine arms start above your shoulders), a “low fly” (machine arms start below hip height), or a “single-arm fly” (arm at any level — stabilize with your core so your pelvis stays stable), or by adding a lunge to the motion.

A few things to keep in mind

-When training with cables you can manipulate variables including reps, sets, weight, rest, arm height, tempo (speed), attachment types (rope, D handle, straight bar, etc), and whether you do bilateral or unilateral variations. How you manipulate these variables will depend on your goals and fitness level.

-If you’re a newbie lifter, aim for 1-2 sets of your chosen exercise. A set is the completion of a pre-determined number of repetitions. A repetition is one time through a motion. So, if you are doing 2 sets of twelve reps, you would complete 12 full repetitions without resting. After resting you would complete a second set of 12 repetitions.

-If your goal is muscular endurance, aim for 12-15 reps. For muscular strength and hypertrophy (growth) aim for 8-12 reps with more weight. For muscular power and strength aim for fewer reps (5-8) with a higher weight.

-Typically, the higher your weight and the lower your repetitions, the longer your rest period.

-In general, faster movements develop power, speed, and fast-twitch muscle fibres. A slower tempo develops control and strength and is an excellent way to get you acquainted with a movement pattern. Don't confuse people who move quickly because they never learned correct lifting techniques with experienced lifters who are taking their workouts to the next level. Cable newbies should start by using a manageable weight and a slower, more controlled tempo. Only progress to performing explosive exercises when you can execute the motion with perfect form.

Don’t want to invest in cables, but want a similar workout?

Read my “How to Use X” blog on the resistance band. In the blog I explain how by investing in a resistance band and a door frame attachment (both under $10) you can replicate any exercise traditionally performed on a cable machine, including wood chops, triceps press-downs, etc. The attachment lets you hook the band into any door to create a make-shift cable machine.