Pulp Kitchen Juice Cleanse
Our neighbourhood friends at Pulp Kitchen offer this awesome juice cleanse!
Download all the information! Click here!
Welcome eSpinner!
Here is a big welcome to the latest member of the Dwell family… the eSpinner! Dwell gym is excited to be home to one of Star Tracs revolutionary (…no pun intended) eSpinners.
The state-of-the art touch screen/high definition monitor allows you to work out along with pre-loaded customized spinning classes. The eSpinner program can create over one million possible ride variations so you will not get bored!
The addition of the iPod dock gives you the option to “Ride to My Media.” This feature allows you to create workouts to your own favourite songs. This alone gives it a leg up on spin class. There is always that one person in the class complaining about the music. Well, this bike is for you!
For the technical folks out there…. This bike it built on the proven NXT bike design platform, the Star Trac eSpinner features a weighted 43-lb flywheel that simulates the feel of riding a real bike outdoors. It has the Smart Release™ braking system to provide safe, dependable performance, and other high-end features such as easy pop pin adjustments on the seat and handlebar posts, an ergonomic saddle with anatomical cutout, SPD™ compatible dual-sided pedals, and more.
If our five star review didn’t grab you, watch the video below or come visit us at Dwell gym and try for yourself!
Contact us at Dwell Gym in Leslieville. We’d love for you to join our ever growing family!
276 Carlaw Ave unit #101
Toronto, Ontario
M4M-3L1
(Just North of Queen street in the Heart of Leslieville)
eleni@dwellgym.com
Gym: 416 465-6200
Eleni: 416 457-7813
Tips to Keeping your 2016 Resolution!
1. Be Realistic!
A sure fire way to set yourself up for failure is to set unattainable goals. Rules that are too strict are easy to break and when you break your resolution once it’s pretty common to adopt the “oh well.. I tried” attitude. Before you know it you’re back to your old habits. Start with small goals. Create a timeline which gradually increases your commitment to your resolution over time. Waking up January 1st and saying today I begin my 2 a day work outs 7 days a week after 7 years of being sedentary is suicide!
2. Talk About It!
Don’t keep your resolution a secret. Post it on social media, tell you friends and family, tell the mailman, tell your cat, tell anyone who will listen. This will make you accountable for your goals and also create a support network of people, (and pets) to keep you motivated and on track!
3. Give a Dog a Bone
Don’t forget to reward yourself along the way. Don’t wait until you’ve lost the 50 lbs you set out to lose or you’ve put on your 30 lbs of muscle. Set small goals that help you track your progress and treat yourself to something special when they are achieved.
4. Tough it Out!
Experts say it takes 21 days to form a habit and 6 months to make that habit a part of your personality. Muscle through those first 21 days knowing that it is going to get easier! If you need to think in smaller timeframes, it is also been said that you can do anything for 24 hours.
5. Don’t Give Up!
Hey… I hate to break it to you but you’re going to fail at some point. Keep in mind it doesn’t need to be January 1st to make a resolution. If you run out of steam and find yourself relapsing to your old habits take a break, compose yourself and recommit! Try to get to the root of where things went south and amend your plan accordingly to avoid future relapses.
The Art of Napping
Alright.. Who gave you the idea that you need to be 2 years old to take a nap? You need to tell that person to think again! (Also tell them to read and share our blog while you’re at it.) Instead of grabbing your usual double shot caramel machiatto soy milk extra dry double hot no whip coffee, grab some shut eye instead.
I know, I know, you’re probably thinking that wont fly in my office.. “What do you think this is Google and my boss supplies nap pods?” However.. I’ll have you know… You CAN recharge your batteries in probably the same amount of time or less than it takes to visit your local barista, say the name of your favourite caffeinated delight, wait for your exceptionally long named beverage and get back to your desk!
A twenty minute nap is enough to revive you without giving you sleep inertia, the groggy feeling that can result from a longer snooze.
Here are a few tips to help maximize the benefits of your shut eye!
- Know your rhythems. Notice when you start to feel drowsy each day. When you feel your energy begining to dip, rather than fighting it, give yourself permission to close your eyes, breath deeply and rest.
- Find a dark quiet space. This will reduce sensory stimuli. You can also close blinds, wear an eye mask and put in ear plugs.
- Set an alarm. Using a timer allows you to drift off without worrying that you might doze off and miss that meeting!
- Lie Down. If possible try to get as horizontal. It’s much harder to fall asleep when sitting upright and also, a full recline generally produces a better recovery period.
- Go undercover. If you are able to cozy up in a blanket or wrap of some sort, do it! This will help to regulate your body temperature which tends to drop when you are sleeping or inactive.
- Meditate. If you can’t sleep focus on slow deep breathing or a mantra. This can trigger the parasympathetic response you’re after. Bonus: Quieting your mind may also help you nod off!
The Benefits of Balance Training!
Balance. It is a word so prevalent now a days and it’s surfacing everywhere for a reason! Balance is key in our emotional, mental and also physical states. Training the body physically to optimize balance can help across all aspects of your training and day to day lives. Improving stability and agility is not just for athletes. Lets explore the physical side of balance and a few quick tips and tricks to get you on track to creating the stable base we all desire in our workouts and everyday encounters.
BENEFITS OF BALANCE TRAINING!
1. Burn Fat!
Alright, who doesn’t want to burn fat? If that is you? Then feel free to venture off this blog! (I don’t think we speak the same language.) It is a simple fact. The more muscles you can recruit during an exercise the more calories you are going to burn! By incorporating exercises that focus on core strength and proprioception we can improve balance and increase our caloric burn during our workouts!
2. Improve Agility
Agility isn’t just for short burst athletes. Agility is something that we require daily to avoid obstacles quickly and safely. Having good agility prepares us for all sorts of scenarios both inside and outside of the gym.
3. Prevent Injuries
Injuries come in two forms. Acute injuries and chronic injuries. By improving your balance we can help to decrease the risk of both!
ACUTE INJURIES – Acute injuries are defined as sudden and traumatic events generally brought on when we lose our balance and fall or by a lack of stability to counter an excessive amount of force.
CHRONIC INJURIES – Chronic injuries or over-use injuries are often slow in onset and tend to stem from an imbalance within the body. This can be seen as a muscle imbalance from one side of the body to the other or a deficiency in stability causing repetitive incorrect form.
SO…… Lets get balanced!!!
Find below a few great examples of exercises to improve balance!
The single leg bench raise – Seated on a bench, place one foot close to the bench and have the other leg extended. With your back straight, rise to standing position. If this poses to much difficulty, place the heel of your extended leg on the ground. WATCH VIDEO
TRX single arm row – Start with your feet together in a solid planked position. From the pulled in position lower down slowly resisting any rotational forces at the shoulders and hips. Pull up slowly and repeat. If need be place feet wider apart until you become more stable. WATCH VIDEO
Single leg kettlebell dead lift – The kettlebell should be on the same side as the grounded leg. Preform a deadlift extending the contralateral leg behind you. WATCH VIDEO
Kneeling superman with a Bosu Ball – In a table position on all fours with both knees on the Bosu Ball extend one leg behind you and the opposite arm straight out infront. Hold this position by mainting an engaged core and then switch to the other side. For added difficulty, place your grounded hand on a weighted ball. WATCH VIDEO
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