Desk Job, Strong Core: Undoing the Damage of Long Workdays

When your day is ruled by email chains, video calls and back-to-back meetings, chances are you’re not just tired — your body is speaking to you. At GWA, we see how sitting for long stretches, slumped posture and minimal movement quietly erode your core strength, hip mobility and overall resilience. The good news: you can reverse the damage. Let’s dig into why it happens, what you can do (right now — at home or in your office) and how our personal training services at GWA are designed precisely to repair and protect you.

Why long hours at a desk = core trouble

Sitting is the “new smoking” of our bodies: prolonged, static postures trigger several detrimental changes:

• The hip flexors shorten, glutes switch off and your lumbar spine takes on more load. 
• Your core muscles (transverse abdominis, obliques, deep spinal stabilisers) fatigue from lack of dynamic demand. Without regular movement, they become passive. 
• Sitting reduces your respiratory depth and diaphragm engagement, so your trunk stabilisers become less efficient. 
• Over time, poor posture + weak core = increased risk of low back pain, reduced athletic capability and a body that ‘feels older’ than your years.
  At GWA, our foundational belief is that “body function and strength go hand-in-hand” — it’s why we emphasise movement education and real strength, not just cardio or fluff. 

Good office-/home-based habits you can implement now

You don’t need to wait until you’re in the gym — these are things you can start today.

1. Micro-movement breaks
   

Every 30–45 minutes, stand, stretch, or walk for 1–2 minutes. At minimum:

• Reach arms overhead, take two deep breaths. 
• Step back from your desk, hinge forward, let your hamstrings and spine decompress.
  These resets interrupt the static load on your spine and get your core re-engaged. 

2. Seated posture check

When you are sitting:

• Feet flat, knees ~90°, hips slightly above knees if you can manage. 
• Sit tall: imagine the top of your head reaching toward the ceiling. 
• Pull your shoulder blades gently downward and slightly back (not exaggerated). 
• Breathe: deep in through the nose, expanding the belly if you can. This helps your diaphragm stabilise your trunk. 

3. At-desk “Core + mobility” circuit (5 minutes)

You can do this without any equipment:

• Seated pelvic tilts (10 reps): Sit at the edge of your chair, hands on your thighs. Gently rock your pelvis forward and back. Feel your lumbar spine flatten-then-arch. 
• Chair hip hinge (10 reps): Sit at the edge, feet planted wide. Slide forward until your hips are just off the back of the chair, hands on thighs, hinge at hips, then return. 
• Standing glute bridges at desk (10 reps): Stand facing your desk, hands on surface for balance, feet hip-width. Push hips back (as if closing a car door behind you), then squeeze glutes to stand tall. 
• Thoracic extension over chair back (8 reps): Stand behind a chair, place hands on the backrest, lean forward so your chest drops between your arms, feel the upper back open, then return upright. 

4. Evening wind-down: 2 minutes of core activation
   Before bed or after work:

• Lie on your back, knees bent. Place one hand on your belly, the other on your chest. Breathe into your belly for 6 counts in, 6 counts out (6 breaths). 
• Then perform dead-bug 8–10 reps: Arms up, knees bent 90°, lower one arm and opposite leg slowly toward the floor while maintaining a flat lumbar spine. Pause, return, switch sides.
  This primes your deep core sensors and helps your body recover from the static day. 

How GWA’s personal training services tie in

At GWA, our one-on-one and small-group personal training sessions are designed for professionals who do the desk job but refuse to let their bodies pay the price. Here’s how we help:

• We begin with movement diagnostics: how is your posture, hip mobility, core stability, breathing mechanics? What patterns are limiting you? 
• Then we build strength from the inside out: not just “do some planks”, but teaching your core to work under load, with hip and trunk integration, respiration, posture. 
• We include mobility, corrective work and strength — because you can’t have one without the other. 
• We tailor sessions around your schedule. Busy week? We can meet you early or compact the session. 
• We hold you accountable. Because movement matters and you deserve a body that supports you — not one that drags you down. 

If you’ve been sitting too long, feeling the fatigue, the stiffness, the “I wish I moved more” voice inside you: talk to us. Book your free consultation and let’s make your day-job work for you — not against your body.

Final takeaway

Your core doesn’t just sit beneath the surface — it runs your daily function, posture and resilience. Sitting all day may be unavoidable. But undoing the damage doesn’t have to be. With smart micro-habits, brief mobility and core circuits, plus targeted coaching from GWA, you can reclaim strength, mobility and posture. Because you deserve more than a worn-out body at the end of your desk day.

👉 Book a consultation today and start building your foundation for lifelong strength and energy.

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Midlife Health: Men vs. Women — What Really Matters Most

As we move through midlife, our bodies and priorities begin to shift — and while both men and women experience changes in strength, energy, and recovery, the underlying drivers can look very different. Understanding these distinctions can make all the difference in how you train, eat, and care for your long-term health.

For Men: Supporting Testosterone Health

From your 30s onward, testosterone gradually declines — affecting muscle mass, energy levels, and even motivation. But the good news? You can slow that decline and preserve vitality through smart habits.

Key Focus Areas:

• Nutrition: Prioritize protein, healthy fats, and key minerals like zinc and magnesium.

• Exercise: Strength training and HIIT are your best allies — but avoid overtraining, which can backfire hormonally.

• Lifestyle: Limit alcohol, avoid endocrine disruptors, and stay socially and sexually active.

• Supplements (if needed): Vitamin D, zinc, magnesium, ashwagandha, fenugreek, and Tongkat Ali can help maintain healthy testosterone levels.

For Women: Preserving Bone Density

As estrogen levels drop during perimenopause and menopause, bone density becomes a major health focus. But with the right movement and nutrition, you can maintain strong, resilient bones well into later years.

Key Focus Areas:

• Nutrition: Include calcium, vitamin D, magnesium, vitamin K2, and protein.

• Exercise: Weight-bearing and resistance training build bone strength; balance and flexibility protect against falls.

• Lifestyle: Limit alcohol and smoking, manage stress, and prioritize restorative sleep.

• Supplements (if needed): Calcium, vitamin D, magnesium, vitamin K2, and collagen peptides may support bone and joint health.

The Common Ground

Despite different hormonal focuses, both men and women benefit from the same foundational habits:

• Consistent strength training

• Whole-food nutrition

• Quality sleep

• Stress management

• And staying socially active

The Takeaway

For men, midlife health is about preserving testosterone to sustain vitality, muscle mass, and energy.
For women, the focus shifts to protecting bone density to ensure long-term mobility and independence.

Whatever your focus, the best time to invest in your body is now.
At Groundwork Athletics, we specialize in helping working professionals train smarter, not harder — with personalized programs designed to optimize your health through every stage of life.

👉 Book a consultation today and start building your foundation for lifelong strength and energy.

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Why Testosterone Matters for Middle-Aged Men

Testosterone is essential for men’s health, influencing energy, muscle mass, libido, mood, and long-term vitality. Levels naturally decline with age, but the good news is that lifestyle habits can help support and even boost testosterone naturally.

Here is an overview of proven, natural ways to increase testosterone in middle-aged men—without relying on synthetic treatments.

1. Nutrition: Eat to Support Testosterone

Prioritize Protein and Healthy Fats

Eating enough protein helps maintain lean muscle mass, which is closely tied to testosterone health. Include healthy fats such as olive oil, avocados, nuts, fatty fish, and eggs—these are linked to better hormone production.

Key Micronutrients for Testosterone

• Vitamin D: Often called the “sunshine hormone.” Deficiency is linked to low testosterone. Get 15–30 minutes of sun daily or consider supplementation.
• Zinc and Magnesium: Both are crucial for testosterone production. Rich food sources include shellfish, red meat, pumpkin seeds, and dark leafy greens.

Cut Back on Processed Foods and Sugar

Excess sugar and ultra-processed foods can contribute to insulin resistance and obesity—two major factors in lowering testosterone levels.

2. Exercise: The Best Workouts to Boost Testosterone

Strength Training

Compound lifts like squats, deadlifts, and bench presses are especially effective for stimulating testosterone production.

High-Intensity Interval Training (HIIT)

Short bursts of intense effort followed by recovery can also improve hormonal balance and boost testosterone naturally.

Don’t Overtrain

Excessive endurance training without proper recovery may actually lower testosterone. Balance is key.

3. Body Composition: Build Muscle, Lose Fat

Maintain a Healthy Weight

Higher body fat—especially visceral fat—has been linked to lower testosterone levels. Fat tissue increases the activity of aromatase, an enzyme that converts testosterone into estrogen.

Build Lean Muscle Mass

Adding muscle not only supports metabolism but also helps sustain higher testosterone levels.

4. Sleep & Stress: Hidden Testosterone Killers

Get Quality Sleep

Aim for 7–9 hours per night. Research shows that poor sleep can reduce testosterone levels by up to 15–30%.

Reduce Stress and Cortisol

Chronic stress raises cortisol, which suppresses testosterone. Try mindfulness, meditation, deep breathing, or leisure activities to manage stress effectively.

5. Lifestyle Changes to Boost Testosterone Naturally

• Limit Alcohol: Heavy drinking lowers testosterone and impacts testicular health.
• Avoid Endocrine Disruptors: BPA and phthalates found in plastics and personal care products may interfere with hormone balance. Choose glass or stainless steel instead.
• Stay Sexually and Socially Active: Regular sexual activity and strong social connections are associated with healthier testosterone levels.

6. Supplements for Testosterone Support

While diet and lifestyle come first, certain supplements may help if deficiencies are present:

• Vitamin D, Zinc, Magnesium (if low)
• Ashwagandha: May support testosterone and reduce stress.
• Fenugreek & Tongkat Ali (Longjack): Mixed but promising evidence for testosterone support.

⚠️ Note: Always consult a healthcare provider before starting supplements—especially if you take medications or have existing health conditions.

Final Thoughts: Boosting Testosterone the Natural Way

Maintaining healthy testosterone levels in middle age is about more than just hormones—it’s about overall vitality, energy, and longevity. By focusing on nutrition, smart exercise, quality sleep, stress reduction, and mindful lifestyle habits, men can naturally support testosterone and feel their best.

At Groundwork Athletics, we help men move, train, and live with purpose.

Book a consultation today to learn how you can build strength and balance naturally today.

Book FREE Consultation

Boosting Testosterone for Men, the Natural Way

Testosterone is essential for men’s health, influencing energy, muscle mass, libido, mood, and long-term vitality. Levels naturally decline with age, but the good news is that lifestyle habits can help support and even boost testosterone naturally.

In this guide, we’ll explore proven, natural ways to increase testosterone in middle-aged men—without relying on synthetic treatments.

1. Nutrition: Eat to Support Testosterone

Prioritize Protein and Healthy Fats

Eating enough protein helps maintain lean muscle mass, which is closely tied to testosterone health. Include healthy fats such as olive oil, avocados, nuts, fatty fish, and eggs—these are linked to better hormone production.

Key Micronutrients for Testosterone

• Vitamin D: Often called the “sunshine hormone.” Deficiency is linked to low testosterone. Get 15–30 minutes of sun daily or consider supplementation. 
• Zinc and Magnesium: Both are crucial for testosterone production. Rich food sources include shellfish, red meat, pumpkin seeds, and dark leafy greens. 

Cut Back on Processed Foods and Sugar

Excess sugar and ultra-processed foods can contribute to insulin resistance and obesity—two major factors in lowering testosterone levels.

2. Exercise: The Best Workouts to Boost Testosterone

Strength Training

Compound lifts like squats, deadlifts, and bench presses are especially effective for stimulating testosterone production.

High-Intensity Interval Training (HIIT)

Short bursts of intense effort followed by recovery can also improve hormonal balance and boost testosterone naturally.

Don’t Overtrain

Excessive endurance training without proper recovery may actually lower testosterone. Balance is key.

3. Body Composition: Build Muscle, Lose Fat

Maintain a Healthy Weight

Higher body fat—especially visceral fat—has been linked to lower testosterone levels. Fat tissue increases the activity of aromatase, an enzyme that converts testosterone into estrogen.

Build Lean Muscle Mass

Adding muscle not only supports metabolism but also helps sustain higher testosterone levels.

4. Sleep & Stress: Hidden Testosterone Killers

Get Quality Sleep

Aim for 7–9 hours per night. Research shows that poor sleep can reduce testosterone levels by up to 15–30%.

Reduce Stress and Cortisol

Chronic stress raises cortisol, which suppresses testosterone. Try mindfulness, meditation, deep breathing, or leisure activities to manage stress effectively.

5. Lifestyle Changes to Boost Testosterone Naturally

• Limit Alcohol: Heavy drinking lowers testosterone and impacts testicular health. 
• Avoid Endocrine Disruptors: BPA and phthalates found in plastics and personal care products may interfere with hormone balance. Choose glass or stainless steel instead. 
• Stay Sexually and Socially Active: Regular sexual activity and strong social connections are associated with healthier testosterone levels. 

6. Supplements for Testosterone Support

While diet and lifestyle come first, certain supplements may help if deficiencies are present:

• Vitamin D, Zinc, Magnesium (if low) 
• Ashwagandha: May support testosterone and reduce stress. 
• Fenugreek & Tongkat Ali (Longjack): Mixed but promising evidence for testosterone support. 

⚠️ Note: Always consult a healthcare provider before starting supplements—especially if you take medications or have existing health conditions.

Final Thoughts: Boosting Testosterone the Natural Way

Maintaining healthy testosterone levels in middle age is about more than just hormones—it’s about overall vitality, energy, and longevity. By focusing on nutrition, smart exercise, quality sleep, stress reduction, and mindful lifestyle habits, men can naturally support testosterone and feel their best.

Ready to maximize your performance and feel unstoppable? Check out Groundwork Athletics’ programs, jump into our community, and book a call or trial—we’ll build your wellness strategy, together.

Book Your Free Consultation

Six Natural Ways to Improve Bone Density for Women

As women enter their 40s and 50s, bone health becomes a critical factor in long-term well-being. Declining estrogen during perimenopause and menopause accelerates bone loss, increasing the risk of osteoporosis and fractures.

The good news? With the right nutrition, exercise, and lifestyle changes, women can protect and even strengthen their bones naturally.

1. Nutrition: Eat to Strengthen Bones

Prioritize Calcium and Vitamin D

• Calcium: Essential for building and maintaining bone mass. Found in dairy products, fortified plant milks, leafy greens, almonds, and tofu.
• Vitamin D: Helps the body absorb calcium. Aim for 15–30 minutes of sunlight daily or consider supplementation if deficient.

Other Key Nutrients for Bone Health

• Magnesium: Supports bone structure and works alongside calcium. Found in nuts, seeds, whole grains, and leafy greens.
• Vitamin K2: Helps direct calcium into bones (and not arteries). Found in fermented foods like natto, as well as cheese and eggs.
• Protein: Adequate protein intake supports muscle, which in turn protects bone health.

Limit Bone-Depleting Foods

Reduce excess salt, caffeine, and alcohol, which can increase calcium loss and weaken bones over time.

2. Exercise: Movement That Builds Bone Strength

Weight-Bearing Activities

Walking, dancing, stair climbing, and hiking all put stress on bones, encouraging them to grow stronger.

Strength Training

Resistance exercises (squats, lunges, push-ups, resistance bands) build muscle and stimulate bone density, especially in the spine and hips.

Balance & Flexibility Training

Yoga, Pilates, and tai chi improve balance and coordination, reducing the risk of falls and fractures.

3. Body Composition: Protecting Bone Health

Maintaining a healthy weight is important—both underweight and obesity are linked to reduced bone density. Building lean muscle not only supports metabolism but also helps prevent bone loss as estrogen levels decline.

4. Sleep & Stress: The Overlooked Factors

Prioritize Restorative Sleep

During deep sleep, the body repairs tissues and regulates hormones that influence bone health. Aim for 7–9 hours per night.

Manage Stress

High cortisol levels (the stress hormone) can interfere with bone formation. Practices like meditation, breathing exercises, and mindful movement help keep stress in check.

5. Lifestyle Habits for Stronger Bones

• Limit Alcohol: Heavy drinking impairs calcium absorption and bone remodeling.
• Quit Smoking: Smoking accelerates bone loss and increases fracture risk.
• Stay Socially Active: Engaging in community and social activities supports mental health and encourages consistent physical activity.

6. Supplements for Bone Support

When diet alone isn’t enough, supplements may help:

• Calcium and Vitamin D (if intake is inadequate)
• Magnesium
• Vitamin K2
• Collagen peptides: Emerging evidence suggests they may support bone strength and reduce fracture risk.

⚠️ Note: Always consult with a healthcare provider before adding supplements, especially if managing conditions or taking medications.

Final Thoughts: Building Bone Strength Naturally

For women in midlife, supporting bone density is key to staying active, independent, and strong for decades to come. With the right mix of nutrition, exercise, sleep, and lifestyle strategies, it’s possible to protect bones and thrive well into later years.

Ready to maximize your performance and feel unstoppable? Check out Groundwork Athletics’ programs, jump into our community, and book a call or trial—we’ll build your wellness strategy, together.

Book Your Free Consultation

Unlock Your Peak Potential: Better Sleep Routines —

Circadian Support and Sleep Hygiene Tools

Picture this: Monday morning, emails are flying, your to-do list rivals Mount Everest, and you’re running on—maybe—three cups of coffee and five hours of patchy sleep. Sound eerily familiar? Here’s the truth most busy professionals dodge: Without quality sleep, your energy, focus, and mood go off a cliff—no matter how fierce your ambition. But what if you could wake up feeling clear-headed, crush your goals, and still have fuel left for family or fun? At GWA we know that sleep isn’t a luxury, it’s a performance tool.

Why Sleep Hygiene and Circadian Rhythm Matter

1. Sharper Focus & Resilience: The brain clears toxic byproducts while we sleep—think of it as a nightly cognitive tune-up. Research from the National Institutes of Health lays it out: Good sleep equals better learning, memory, and stress management.
2. Powerful Immune Defense: Your body repairs and rebuilds itself in deep sleep. Chronic sleep debt? That’s an open invitation to illness (trust me, I’ve learned this the hard way during crunch seasons!).
3. Peak Physical Performance: Growth hormone—your body’s recovery MVP—is released during sleep. Whether you’re in the gym or the boardroom, sleep is your silent performance partner.
4. Emotional Stability: Miss sleep, and everything feels harder. Stanford Medicine found that well-rested folks handle setbacks with more grit and optimism.

The GWA Starter Routine: Sleep Like a Pro

1. 30-Minute Wind-Down: Set an alarm to start relaxing 30 minutes before bed. Put your phone away. Try box breathing (inhale 4 seconds, hold 4, exhale 4, hold 4) for five rounds.
2. Dim The Lights: Your brain reads light as “wake up!” so switch to low, warm lights post-dinner. Block blue light from screens with glasses or apps after sunset.
3. Routine & Rhythm: Go to bed and wake up at the same time—even weekends! This trains your circadian system for deeper, faster sleep.
4. Bonus: Cool & Quiet: Keep your bedroom cool (17–20°C if possible) and as dark as a cave. White noise helps drown out city sounds.

Lights Out, Game On

This is your reminder: One or two tweaks tonight can change your whole week. Make sleep your secret weapon. Try the routine above, and pay attention to your energy, focus, and stress over the next seven days.

Ready to maximize your performance and feel unstoppable? Check out Groundwork Athletics’ programs, jump into our community, and book a call or trial—we’ll build your wellness strategy, together.

Book Your Free Consultation

Breathe In, Breathe Out:

How Nature Mindfulness Can Reboot Your Busy Brain

Let’s be honest—when was the last time you left your phone, your worries, and your “to-do” list behind and just… listened to the wind in the trees? If you’re like many high-achievers, your days are packed, your mind’s racing, and “self-care” sounds like an aspirational buzzword. But here’s the truth: if you’re constantly running on fumes, you’re not performing at your peak. That’s where nature mindfulness—especially forest bathing and mindful movement outdoors—can be your secret weapon.

3 Power Benefits (and the Science is Solid!)

1. Stress, Meet Your Match: Immersing yourself in nature (think trees, birdsong, fresh air) slashes cortisol levels, the nasty hormone behind chronic stress. One Japanese study found even 20 minutes of forest-bathing dropped participants’ stress by over 15%—no fancy gear required.
2. Sharper Focus, Clearer Mind: Simply spending mindful moments outdoors (try a walking meditation) can improve your attention span and working memory. It’s like “Ctrl+Alt+Del” for your brain after a jam-packed meeting spree.
3. Real, Lasting Energy: Unlike that third coffee, time in nature boosts your mental and physical energy naturally. University of Michigan researchers found that just an hour in green spaces led to a 20% jump in energy levels—no crash later!

Try This Today: GWA’s “10-Minute Forest Reset”

Grab your sneakers and head for the nearest park or leafy street. Set a timer for 10 minutes. As you walk slowly, notice these, one-by-one:

• The feeling of the ground under your feet. How does each step land?
• What do you smell—earth, grass, blooming flowers, even rain?
• Pause to listen. Can you hear any subtle sounds? Wind in the leaves? Bird calls?
• Any colors or textures jump out at you? Really take them in.

Repeat one simple mantra with each breath: “Here. Now.” That’s it! No phones, no podcasts, just you and nature soaking up the moment.

Ready to Upgrade Your Wellness?

If you’ve been grinding non-stop, you owe it to yourself to step outside and recharge the natural way. It’s free, it works, and it actually fits into your crazy schedule. Want to take your wellness journey further with expert coaching, accountability, and a community that’s got your back? Come join our crew! Book a free consultation. Let’s level up your well-being together!

BOOK YOUR FREE CONSULTATION!

Strength Training is Essential for Mountain Bikers!

Written by Jon Bula, GWA Owner, MSc Exercise Physiology

Strength Training is key to successful and enjoyable mountain biking in all disciplines, XC, Trail, Enduro, and DH. Here in the lower mainland we are fortunate to live in some of the world’s top mountain biking zones. We even have a new local bike park opening this Summer, and the talk in the industry is that there will be another one in 2026! There is no time like now to prepare for the best riding season ever.

When you are strong, riding is safer and much more fun. A strong balanced body makes those bumps and technical challenges much easier. Proper strength work will let you say goodbye to arm pump and hand fatigue from long descents. Need a few extra watts for that technical climb section? Lift weights! Absorbing hits from bike park features is a piece of cake when you are strong. Weight training builds a resilient body, one that is ready for the rigors of riding and sometimes crashing (as we all know can happen).

There has been ample research done on the benefits of strength training for endurance athletes and cyclists specifically. Here are a few examples:

Improved leg strength and power. In this study a group of cyclists training for 12 weeks and then participating in a racing season for 13 weeks were divided into two groups based on training. One group only did endurance training, while the other included strength training as well. During the competition phase, those who did strength training had significantly greater improvements in leg strength power as compared to the other group.
Faster, more powerful race finishes. In a similar study, cyclists were again separated by endurance training only and endurance along with strength training. The test at the end of the training period was an endurance ride ending in a sprint. Those who strength trained had lower heart rates and rates of oxygen consumption during the sprint. They also had more power (https://pubmed.ncbi.nlm.nih.gov/19903319/).
Increased force, efficiency, and endurance. Another project measured several other factors in two groups that used either endurance or endurance and strength training for race preparation. The strength training group saw big improvements in cycling economy, work efficiency, time to exhaustion, and development of force. All of these were significant compared to the control group and helped improve cycling performance

As we age, strength training becomes increasingly important. We know that muscle force production decreases with age and lifting weights is key to minimizing this decline. Stronger muscles create more force which equals more watts!

Strength training for mountain biking doesn’t need to be complicated, in fact I would encourage you to keep things relatively simple. Focus on free weights and fundamental movement patterns. Squat, lunge, step up, hip hinge, push up, pull up, planks and side planks are great examples of foundational type exercises.

For mountain bikers due to the physical demands of technical trails, I would recommend that you consider strength training year round. Many riders feel that during the riding season they don’t need to lift weights, but I can assure you that you do. If you are strong all season you will be able to ride even more.

Exercise technique is paramount when lifting weights, and the heavier you are lifting the more critical it becomes. I highly recommend getting some professional help from a qualified trainer to dial in your lifting techniques. High load strength work has a really positive effect on strength gains as well as improved levels of key hormones involved in recovery and muscle building.

The tendency for most riders is to ride more in order to improve their fitness and speed, but if you add some proper strength training you will be in a much better position to actually make these improvements happen. If you find yourself stuck and unable to improve your mountain bike fitness/endurance, add in some more weight training and I guarantee you will push past some of those current upper limits.

If you are looking for expert training advice, or to work with trainers experienced in helping endurance athletes, book a free consultation below. Time to get strong!

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Move your body and your health will follow

Written by Jon Bula, GWA Owner, MSc Exercise Physiology

Inactivity, lack of exercise, is a habit that once formed can seem insurmountable. Many of us have been there. Life gets in the way of our exercise plans and before you know it a year has passed and we are completely out of shape. Perhaps things have progressed to the point where we have been predominantly inactive for the better part of a decade. Maybe the beginnings of some serious health issues are starting to come to the surface. 

For many the barrier to start exercising seems to be growing as we progress in our careers and lives, both in terms of how little time we have and the perceived difficulty of the actual exercise.  Even when you only take a week off your exercise routine, that next workout back is always just so hard. Imagine if it’s been years?

Many of us have the wrong idea of what it means to exercise for health. At one point in our lives maybe we were decent athletes and our sports provided all the exercise we needed. Our structured training sessions were intense and physically demanding. We can’t imagine being able to do that now.  I’m here to tell you that you don’t have to.

Training for health is a different thing entirely than training for performance. In order to be healthy and greatly (I’m talking orders of magnitude) decrease our likelihood of many terrible degenerative diseases we simply need to exercise consistently. We actually don’t need to ‘train’, we just need to ‘move’. Movement is health! There is no longevity hack or drug that can out perform regular exercise. 

When training for health a lot of times simply walking will suffice. The human body responds very positively to low intensity aerobic exercise. A significant portion of the  health benefits of exercise can be achieved by simply walking enough during the week. 

There are many forms of exercise that we can employ to improve our health even more, but in the hustle and bustle of life sometimes we just can’t devote time to structured exercise. I firmly believe, however, that there are almost no good excuses for not being able to walk for at least 7 hours per week. You could simply choose a parkage garage that’s a 20 minutes walk from the office and walk to lunch somewhere that’s 10 minutes away. This would give you a total of 60 minutes of exercise. 

Something I’m a big fan of is the walking meeting. I believe office workers should consider taking one meeting per day on the move. This could be in-person or on the phone, but I’m sure there is no need to sit at your desk for every meeting you might have on a given day. Also, aerobic exercise has been shown to improve brain function and creativity. Your walking meeting might surprise you with the results.

Consistent exercise is about creating the habit. If you are starting from scratch, developing a routine where you walk everyday is the gateway to adding other forms of exercise. Once you have carved out the time for your walk, it becomes easier to shift some of that time to weight training, or some other form of exercise. 

If you are worried about going to the gym again, don’t be. You can take your time and start slow and light. Don’t worry about lifting heavy weights to begin with, it’s not like you are training for an Olympic event. Some weight training is always better than no weight training. 

In the ideal scenario we are getting aerobic exercise amounting to at least 7 hours per week, we are doing 20-40 minutes of more intense cardiovascular exercise, and we are lifting heavy things 2 times per week for 20-40 minutes.  It doesn’t need to be more complicated than that. From a health perspective, walking for 20 minutes 2 x per day or for 60 minutes 1 x day amounts to the same thing.

To be healthy we have to throw away the excuses we carry around having a lack of time for exercise. Improved health doesn’t require training our faces off at intensities that leave us sore and demoralized. When training for health consistency is key, and moderate to light intensities are just fine. Move your body and you will come out on top.

If you’re looking for help getting started, book a consultation today to learn how Groundwork Athletics can help you develop a consistent exercise plan.

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Creatine Supplementation: A No-Brainer

Written by Jon Bula, GWA Owner, MSc Exercise Physiology

For the record, I’ve been a fan of supplementing with creatine for some time now. I can feel the difference in training with it vs without, both in the gym and on the bike.  Creatine has many great benefits and little if any downside. It is great for anyone who is doing more intense workouts, and might have health benefits beyond exercise and performance as well. 

Creatine monohydrate occurs naturally (but in small amounts) within meat and fish. It is a crucial amino acid for the production of ATP which is the main energy source for muscular contractions. Supplementing with creatine monohydrate has been shown to saturate your stores inside the muscle beyond what is possible with diet alone. This saturation has been demonstrated to have many exercise and even health benefits. I’m going to list the benefits that are supported by the research and how that might impact cycling performance. 

• Increase muscle power and strength
  • Increase power output for cyclists
  • improved cycling efficiency
• Enhance high-intensity exercise capacity
  • All those attacks and your finishing sprints
  • May delay fatigue from these efforts
  • Allows for higher intensity efforts during training
• Accelerated recovery
  • Reduced muscle damage from intense training
  • Would help a cyclist recover better from hard training sessions
• Positive effects on brain function
  • Possibly delays mental fatigue
  • Road racing is a game of chess at 175 bpm heart rate so anything that keeps the brain sharp could be good!
• Improved hydration and thermoregulation
  • There is some evidence suggesting it lowers the likelihood of cramping and provides improved body temperature control

Possible downside

• Weight gain***
• GI distress (usually only with high doses)

The most current advice on how to supplement with creatine doesn’t involve the ‘loading’ phase that used to be recommended. Research has shown that the ‘loading’ has little to no effect beyond what just taking the recommended dose of 5g/day does. 

• 5 g/day for 28 consecutive days it what it takes to get the full benefits
• These benefits last 2-6 weeks after you stop supplementing
• Can get some weight gain in the form of water retentions
  • This has been greatly mitigated by eliminating the ‘loading’ phase
  • Doesn’t happen to everyone

***If you are an endurance athlete (cyclist in particular) you may be concerned about potential weight gain. The performance benefits far outweigh the downside of 1-2 lbs. If you happen to be a person who gains weight when supplementing with creatine, simply cease taking it 1-2 weeks prior to your major event(s). The weight should reduce, but the benefits remain for 2-6 weeks after stopping supplementation. 

Creatine supplementation is proving to be one of those things that most people who are exercising with any intensity should just include as part of their regular routine.