By Miranda Massie on August 3, 2017
Spending time outdoors during the summer months is a great way to enjoy the weather. It is also the perfect time to sneak in some physical activity. Check out this month’s tips for making the most of your time outside.
Week 1: Take a hike!
Walking on an incline means you have to work harder to move the same horizontal distance, but you also put less stress on your joints than the up-and-down motion of running. Bonus: the scenery is typically beautiful and often shaded.
Week 2: Make the most of a trip to the beach.
Discover six sneaky, calorie-burning activities to stay active while having fun at the beach.
Week 3: Stay seated.
If you are looking for something more gentle and low-impact, try these leg exercises that you can do while sitting in a chair – perfect for both sunny and rainy summer days.
Week 4: Get strong outside the gym.
Check out these nine great ways to strength-train outside of the gym. No weights? No problem.
Photo credit: UBC Communications and Marketing
By Melissa Lafrance on January 10, 2017
This month’s newsletter is all about helping you forge your path towards better physical health. UBC employees have access to a wide range of services, information, and perks to support your physical health.
Taking the time to improve our physical wellbeing is time well spent. Evidence shows that increasing physical activity by moving more and sitting less leads to many health benefits, including improved physical and mental health, a greater sense of social wellbeing, and reduced risk of many preventable diseases such as cardiovascular disease, cancer, diabetes and mental illness.
Here are ways you can ramp up your physical wellbeing in 2017:
1. Book your appointment at the Travelling Health Fair
The much-anticipated Travelling Health Fair is coming up Feb. 21 – March 1 and available for all staff and faculty!
This year, we are focusing on diabetes. Join us to learn how to manage your blood sugar to lower your risk of developing diabetes. These sessions are open to everyone (those with or without diabetes or pre-diabetes).
Registration is now open. For more information or to reserve your appointment time, click here.
2. Join the Walkabout Feb. 16 – March 19
Registration is now open for the 11th annual Walkabout starting Jan. 16!
Walkabout is an annual nine-week health and wellbeing challenge promoting regular exercise in social settings. Everyone at UBC is welcome to create teams of five and or register as an individual and achieve personal and team goals for only $10/person.
Here’s how the Walkabout works:
- Form a team of 5 members. Individuals can also register and will be teamed up.
- Set overall team and individual goals for the 9-week Walkabout
- Register online at http://walkabout.educ.ubc.ca/
- Registration fee: $10/person (optional pedometer: $15)
- Record daily steps (or exercise equivalent steps) on the Walkabout tracking spreadsheet using pedometers/apps/Fitbits etc.
- At the end of each week, the total number of steps walked by the team are submitted through the website and the distance walked is calculated (1300 steps = 1KM)
3. Visit the Fitness Facilities on Campus
UBC Bodyworks Fitness Centre is offering a free trial of all classes Jan. 9 – 21. You can also use their facilities for $2 drop-in rate starting Jan. 4, Monday to Friday 1pm – 4pm. Check out their brochure for more information and class schedules.
UBC Recreation’s Free Week is coming up Jan. 9 – 15! Try out any instructor-led classes including yoga, Pilates, dances, boot camps and aquatics classes. View the schedule and plan your visit (first-come, first-served)!
4. Take Advantage of Health, Fitness, and Family Discounts
As a UBC employee, you and your family are eligible for many discounts at organizations on and off campus. Visit the Health, Fitness & Family Discounts page for a full list of offers or check out the ones highlighted below.
- Discounts at Student Recreation Centre and BirdCoop Fitness Centre
- UBC BodyWorks Fitness Centre offers personal training for as low as $37/session and memberships from as low as $35/month plus a 10% discount on annual Basic Memberships for UBC staff and faculty. Fitness Centre drop-ins are only $2/person from Mondays to Fridays between 1-4pm.
- Free month pass Jan. 15 – Feb. 15, 2017 and other discounts at Steve Nash Fitness Clubs
- Free trial pass and $17.99 bi-weekly for a 12-month membership at Gold’s Gym University Market Place
- 25% off adult Park Board Flexipasses at participating Vancouver Board of Parks and Recreation facilities
- Take your first Hot Box Yoga class for free with your UBC employee ID card and get a monthly pass for $66/month
- 15% off YYoga 5-Class Pass, 10-Class Pass and Annual Pass
- 15% discount on monthly continuous memberships at the Richmond Olympic Oval
5. Walk around and Discover Campus
6. Fitting In Fitness Info Series
Find all the inspiration you need to improve your overall health with Fitting In Fitness! With tips and guides for heart-pumping workouts, improving your flexibility, strengthening your muscles and more, you’ll be able to fit fitness into your schedule.
7. Explore our Virtual Health Fair & Online Assessments
On the Virtual Health Fair webpage, you will find 20 different screenings, tools and resources to help you assess your current health status and make lifestyle impro
By Miranda Massie on January 10, 2017
The New Year has arrived and it is typically a time for reflection, resolutions and action. This month, discover ways to stay active and stick to those resolutions by weaving activity throughout your day.
Week 1: Join The Walkabout Challenge
Stay motivated to reach your fitness and step goals by joining the UBC Walkabout Challenge. Walk your way to better social and physical health in just nine weeks!
Week 2: Pedometer 101
Before you head out the door, make sure that you understand your step-tracking device. Learn more about how pedometers work.
Week 3: Indoor Home Walking Workout
Feeling deterred by the weather? Watch this video to get in your steps without going outside.
Week 4: Tips To Stay On Track
Check out this list of easy to-dos to help you keep your fitness on track well beyond January 31!
For more even fitness tips and inspiration, visit our Fitting in Fitness page.
By Guest Contributor on April 8, 2015
Guest contribution by Sasha Tymkiw
In an ideal world, personal trainers, yoga classes and anything else you could need to stay fit would be financially accessible, but the fitness business is just that: a business. Being the consumer isn’t all bad, and there are ways to use this status to your advantage. Here are some ideas that will help you stay ahead of the financial fitness game.
Get In There For Free
A way to change things up in your routine for next to nothing is to shop the new classes being offered around you. New studios pop up in major cities by the dozens, and most offer a complimentary first session. Whether you want to yoga, cross-fit and anything in between, call ahead to ensure a free session, aiming to try one new class at a new facility weekly. The only cost for your free class will be time, usually in the form of a tour and sales pitch-Just let them know you only have five minutes as to keep it short.
Be Careful with Packaged Deals
Class packages may seem logical, but they actually work to a gym’s advantage because most people fail to use their classes by the expiration date. Gyms know that people wax and wane on attendance, so securing your money when you are in a motivated state is their primary goal. If you do buy a package, make sure everything about your purchase will guarantee your attendance: the location and times are convenient, and most of all, you enjoy the activity.
Trying Monthly Trials
Online Fitness programs usually offer a 30 day discounted trial, and most rely on people forgetting to cancel before their 30 days are up, or people not reading the fine print to understand the details of cancellation, and it automatically charging for the next month. If you find a program you want to try, I say go for it- after you’ve read the fine print, understood the process to cancel and made a note in your calendar with a 5-day-before cancellation reminder.
Go Gym Free
The ultimate money saver, which will actually help you challenge your fitness in new ways, is to “ban” yourself from the gym during warmer months. Without your gym safety net, however, you will need a workout building plan.. Here’s a quick guide to building your own gym-free workout:
1. Decide many days of cardio and strength you want to do (depending on your goals) and designate time for these in your upcoming week and set aside a consistent slot of time for each in your week (routine is key here e.g. Tuesday at 3pm is cardio)
2. Search for equipment-free strength training workouts online by typing in body weight workouts, outdoor body weight or calisthenics and saving them to your phone to bring with you.
Note: Try hitting “images” during your search. Most times you will find a template when you are specific, e.g. searching “calisthenics, upper body, workout.”
3. Find fun locations for your strength workouts. You can use a park, jungle gym, just make sure you have an indoor or covered area for rainy days.
4. Find multiple places for cardio workouts (stairs, weekly hike route, covered area for skipping).
5. Put both cardio and strength into a calendar or journal, with location and workout details. Voila, new program!
Being a fitness consumer means you have choices, and it’s important to remain aware of what works for you not only physically, but also financially. Having freedom in your fitness and finances will not only make your wallet happy but the variety is sure to make your body and mind happy as well.
Sasha Tymkiw is a certified Personal Trainer and has been involved in sports (competitive swimming, snowboarding, horseback riding) since childhood, making the natural progression to personal training in her early twenties. With a bachelor of psychology, numerous fitness certifications and years of experience, Sasha views pushing one’s body as an integral part of the human experience. Sasha works both independently as a trainer and teaches around Vancouver, becoming one of the first instructors who offered boot-camp style workouts in East Vancouver. Sasha is sponsored by Garden of Life Protein Powder and will be competing in her second figure competition in March 2015, promoting a long-term, balanced approach to the sport.