Walk It Out!

Today we will be focusing on different walking variations. Walking is great because you can go at your own place, you don’t need a lot of equipment (just shoes!) and you can make it really fun.

You can see our lamp post walking video by clicking here.

Remember, before starting an exercise program you should consult with your physician. These tips are meant to inform and help you and they should not replace advice from your physician. Please stay safe and listen to your body. If you feel any pain at all, please stop and contact your doctor immediately.

  • Angela, your ActiveMatch Ambassador
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Making Weights at Home

Today we will be focusing on how to use things from around your home to add weight to your exercises. This is important because you want to keep your exercise challenging to make your body stronger.

I’m going to show you some ways to add weight to your exercise with things around your home. The first thing I like to do is go to my kitchen. I try to grab things such as cans, vinegar or oil bottles and beverage bottles. When I’m going through my kitchen, I try to make sure that these items are easy to handle and are not too precious (plastic bottles preferred!). If you’re using bottles, make sure that the lid is on securely so that you don’t make a mess!

You can use the cans for biceps curls, the bottles can be used for squats and if you’re really adventurous, you can use the smaller cans to make your plank even more challenging.

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Source: Cosmopolitan

Empty beverage bottles can also be filled with water or sand for a do-it-yourself weight. Again make sure that the lid is on securely!

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Source: wikiHow

You can also use heavy books as weights. I like to put them into a tote bag to make it them easier to grip.

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Source: Livestrong

So there you have it, how to make weights! Let me know what you think in the comments section.

  • Angela, your ActiveMatch Ambassador

 

 

Planks for Everything

Today we will be focusing on the plank. This is a great movement for your entire body and is a staple in a lot of exercise routines.

Remember, before starting an exercise program you should consult with your physician. These tips are meant to inform and help you and they should not replace advice from your physician. Please stay safe and listen to your body. If you feel any pain at all, please stop and contact your doctor immediately.

If you suffer from lymphedema, please consult your doctor before you attempt this exercises.

  • Angela, your ActiveMatch Ambassador

How to Measure Effort

We all work hard, it’s true, but sometimes it’s difficult to know how exactly how hard we’re working.

Today we will be focusing on how to accurately measure your effort during exercise. This is important because you want to know if your exercise routine is challenging enough for you. Knowing how much effort you’re putting into a workout will help you reach your goals and let you know when it’s time to change things up.

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Remember, before starting an exercise program you should consult with your physician. These tips are meant to inform and help you and they should not replace advice from your physician. Please stay safe and listen to your body. If you feel any pain at all, please stop and contact your doctor immediately.

  • Angela, your ActiveMatch Ambassador

The Basics of a Biceps Curl

Sorry for the late post, ActiveMatch members! I was sick this week and that put a little bump in my schedule.

Today we will be focusing on biceps curl. This is a great movement for your upper body and is a staple in a lot of exercise routines.

Remember, before starting an exercise program you should consult with your physician. These tips are meant to inform and help you and they should not replace advice from your physician. Please stay safe and listen to your body. If you feel any pain at all, please stop and contact your doctor immediately.

If you suffer from lymphedema, please consult your doctor before you attempt arm exercises.

  • Angela, your ActiveMatch Ambassador

How to fit in exercise

Hi ActiveMatch members!

Many people say that they don’t have time for exercise. I understand, we all lead very busy lives and sometimes it can very difficult to fit exercise into our schedules.

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It’s important to know that any movement that gets your heart beating faster than normal is exercise. It doesn’t have to be a structured activity like going to the gym, or doing a fitness class.

You can easily start incorporating more exercise into your schedule by doing it in 10 minute chunks. For example, start your day with 10 minutes of walking or marching on the spot before getting ready for your day. At lunchtime, go for a 10-minute walk around your office building, or home. In the evening, you can do some exercises for 10 minutes while watching your favourite TV show (think doing some squats and marching). By doing it this way, you’ve managed to incorporate 30 minutes of exercise! If you use this 10-minute method 5 days of the week, you’ve now incorporated 150 minutes of exercise into your week. THat means you’re now meeting Canadian Physical Activity Guidelines. Amazing!

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Another simple method to incorporate exercise is to walk more. Try to walk to do your errands if you can. For example, walking to the grocery store to pick up a few items and walking home. You can also to walk around more at work by taking the stairs, or walking around your floor at work (say hi to your coworkers!). If the weather cooperates, you can walk around your building outside. You can also walk around your neighbourhood, if it’s safe to do so in the morning before you start your day, or after dinner as a nice way to  start your day or wind down for the evening.

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Do you have a method for incorporating more exercise into your daily routine? Do you have any questions? Let me know in the comments section.

  • Angela, your ActiveMatch Ambassador

 

Exercise How To: The Squat

Hi ActiveMatch Members!

Hope you had a restful Labor Day weekend. I always like to use September as a “reset” month where I get my eating and exercising back on track. During the summer it’s easy to fall off the wagon and ease into a more relaxed schedule. We all need a break from time to time, but sometimes those break can lead to poor habits. That’s why I like use September as a time to take stock of what needs to be done and think about how to get it done!

In my last update, I said that we would start to post weekly exercise how to tips. It’s the first time ActiveMatch is doing something like this so feel free to give us feedback either in the comment section or via email (activematchwomen@gmail.com).

Today is our first exercise how to video! Yay! We’ll be focusing on how to do a squat. I hope you enjoy!

Remember, these resources are meant to inform you about different exercise moves and offer tips, not replace your existing exercise program or replace your physician’s advice. Please consult your physician before you start a new exercise program. If you feel any pain at all while exercising please stop and call your physician immediately.

-Angela, your ActiveMatch Ambassador

Let’s Reset for Fall and Some Updates

Hi ActiveMatch members! I know, it’s been a while!

My name is Angela and I am your ActiveMatch Ambassador (and the girl in the banner photo doing a superman).

So, what is an ActiveMatch Ambassador? It means that I help female cancer survivors become more active. I have various fitness certifications including group fitness and personal training. I was a former registered Kinesiologist and I am working on my PhD where I’m looking at exercise for breast cancer survivorship. I’ve worked alongside many female cancer survivors to help them become more active.
Autumn-Leaves Can you believe it’s September 1 already? September to us has always been like hitting the reset button. Things get busier again (work, school, “normal” routine) and there’s a structure to life that the summer doesn’t seem to have. Your activity levels might need a bit of a reset as well. So starting next week, we will post a short video, blog post or tip sheet that will either have an exercise move how-to, or an exercise tip. These resources are made for female cancer survivors who want to be more active. They’re are meant to help you become more active, but not replace your current exercise program. The how-to videos are not an exercise program on their own, but more of an educational tool.

It’s my hope that these resources will help you become more active, or at least inspire you to become more active.

Remember, before starting an exercise program you should consult with your physician. These tips are meant to inform and help you and they should not replace advice from your physician. Please stay safe and listen to your body. If you feel any pain at all, please stop and contact your doctor immediately.

See you next week!

– A

The Healthy Breast Program at Lotus Yoga Centre

Hello!

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I am very excited to share a wonderful program that I discovered a few weeks ago, and attended recently. It is called The Healthy Breast Program, and is delivered by Naturopathic Doctor Sat Dharam Kaur at Lotus Yoga Centre, downtown Toronto.
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We sat in a semi- circle on yoga mats, and all introduced ourselves at the beginning. It was a very comfortable space and atmosphere. The session struck a perfect balance between being educational and informative, interactive, and full of great Kundalini Yoga Exercises that were very appropriate for the topic (This month’s was Improving Lymphatic Circulation).  I left the class being well aware of which exercises can stimulate the lymphatic movement in the three areas that contain the most lymph nodes. The important areas.

What I really enjoyed about this class was Sat Dharam Kaur’s thirst for knowledge and excitement to share new (and perhaps old but still very relevant) information. Within the class, she sprinkles in her most recent learnings/ discoveries based on recent research that she comes across. It was very apparent that she is always keeping up to date with the literature on the connections between various different factors and breast health. For example, I had NO idea about the strong correlation between oral (mouth) health and breast health. The connections between the lymphatic system, the tonsils, and breast health is very complex but she simplified it and the point was clear: TAKE CARE OF YOUR MOUTH HEALTH! Sat Dharam Kaur is admittedly a very practical person, so after discussing the relationship between mouth health and breast health, she offers easy preventative solutions: there are many essential oils and herbs that you can mix to keep your mouth rid of the bacterias, fungi, viruses, etc, that can be problematic for your immune system. These secrets and natural recipes are a wonderful addition to the already great program!

Healthy Breast Program Ch. 3 TOC

Front page of booklet that is handed out to class participants, that we go through, throughout the class. Great resource!

Near the end of the class, when we went through some important information about physical activity for breast health, I spoke briefly about ActiveMatch, which initiated a discussion about the relevance of being active and having an exercise partner to be active with!

If you are interested in joining next month’s Healthy Breast Program, it will be held In Toronto on Friday march 11, 2-5pm. I promise you will enjoy this program!!

Take care of your lymph nodes!

Alicia, on behalf of ActiveMatch

http://www.activematch.ca

activematchwomen@gmail.com

 

Our first Open House Meet n’ Greet!

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Happy Tuesday!

We hosted our first ever ActiveMatch Open House Meet n’ Greet this past Saturday at the University of Toronto (see poster, here) And it was GREAT!

Thank you to the ever so bright and energetic Angela Fong leading a 30 minute movement/stretching routine, and to Dr. Catherine Sabiston, who is so insightful and led a very unstructured, organic group conversation that will hopefully continue on past the event.

OpenHouse1

Most of all, thank you so much to the awesome group of women who attended. It was a privilege to meet everyone, and a wonderful conversation was had about the benefits and barriers to exercise when living with cancer….Oh, and, how could we forget the hilarious conversations about penguins, Antarctica, rock climbing, and camping without a toilet. Most of us went on to watch the UofT Varsity Blues Women’s hockey game… They came back from 2-0 to tie it up 2-2. Very exciting game! Overall, we were so happy to help facilitate the meeting (and greeting!) of a group of open minded women, who will hopefully meet again!

We are delighted to see this message from one of the attendees/ an ActiveMatch member:

“…It indeed was a fun evening! I also want to say that I enjoyed everyone’s company last night. I would love to get together with you all again…we can plan to walk together at a given place …”

Here is the resource we created, showing the exercises that we did together… very very very minimal “props/tools” needed. Go ahead and grab the cans of tomato sauce… grab the container of kitty litter… and do some biceps curls! You’d be amazed at how creative you can be with furniture and things around your house.

Open House workout suggestions

We are committed to sharing resources, and making it easier to help you find your exercise partner.
Until our next post… wishing everybody very well!
Sincerely,
Alicia, on behalf of the ActiveMatch team

P.S. If you know anybody who has had breast cancer, please let them know about http://www.icanbeactive.com . Our colleagues are conducting a needs assessment of the unmet needs of breast cancer survivors.