Stretching Before & After Snow Shoveling

January 14, 2023

Written By: Coach Loni


Do you dread shoveling snow during the winter months?

Yep, I definitely have felt the struggles. One thing that I have learned and ensured that I do is to STRETCH! I stretch before and after a good snow shoveling session.

 

Typically after shoveling we can get stiff, sore, or even hurt our lower back. So what can you do to decrease that discomfort?

 

Some effective warm up stretches to perform are the following:


 

Alternating Knee Hugs - This can be done standing or laying down and hugging in one knee at a time with a small hold of 2-3 seconds, alternating each leg. Do 5 each side.

 

Torso rotations - Standing with feet farther than shoulder width apart, create a 90-degree bend in both elbows and raise to shoulder height, slowly rotate to your range of motion, rotating left and right and perform 5 reps with control on each side. Take these nice and slow!

 

Good Mornings - Placing both hands back at the base of your skull (really open up the chest here). have a soft bend in your knees and feet hip width apart. Simply bend or hinge forward sending your glutes, to the back of the room. Go only until you feel the tightness, typically in your hamstrings. Try to get your torso parallel to the floor (If you are too tight, this may not happen and that's ok). Try doing 10 of these, taking it nice and slow. 

 

Some effective cool down stretches to perform are the following:


 

Knee Hugs - Laying on the ground, hug both knees in and using the palms of your hands create a circling motion in one direction for around 30 seconds, then opposite direction for another 30 seconds (or approximately).

 

Downward Dog - Starting in a push up position or plank position, your hands should be shoulder-width apart and spread your fingers out wide. Press your hands into the mat or floor and gently tuck your toes under and take a deep inhale. Then keeping your hands pressed into the mat, exhale deeply, lifting your knees off the floor and straightening your legs as much as you can. Check out this clip from our very own Head Coach Kelly. 

 

Runners Lunge - Begin in a plank position with hands directly below shoulders. Step your right foot forward to the outer edge of your mat next to your right pinky finger. Relax through your hips and back, letting them sink toward the ground. Breathe and hold for 30 seconds. Switch sides.

 

We may not want to shovel all the white stuff, but it’s another great way to get in some outdoor activity! Be prepared with good outdoor wear and do some or all of these stretches and make it a good workout!!! 


Reach out to loni@degreefitnessseaforth.com if you are interested in other variations of stretches, or to book your FREE No Sweat Intro to learn more about how Degree can help you be your happiest and healthiest self!

What It Means to Be Fit

June 4, 2025
Written By: Coach Sienna The media portrays fitness as looking a certain way and creating this picture of a “perfect person” who eats clean and works out everyday and does everything right and never messes up. When you're always being shown this version of fitness it’s easy to start to think, is this what being fit is? ..... And suddenly you find yourself comparing yourself to unrealistic standards. Fitness is much more than the shape of our body! It's about what your body can do for you and how it can support your daily life and how movement makes you feel strong, accomplished, proud, empowered! Here is how we can overcome the negative impact that some Media has on us, and fitness in general: Redefine Fitness Fitness is more than your body, it's strength, endurance, mobility, energy and how you feel. It's not supposed to be perfect or linear, your body will change and life will happen. What matters most is showing up for yourself and moving your body. Even a little bit can go a long way! Positive Self Talk You don't have to be perfect to love yourself. Be kind to your mind and speak to yourself with kindness. Remind yourself of what your body can do for you, remember you are WORTHY! :) Focusing On The Little Wins We often have such a heavy focus on how we look but what if it was never about how we looked but more about how we felt. Do you notice after you get in a workout or a session you always tend to have a lift in your mood and a shift in perspective. Movement has the power to make us feel strong and happy and more like ourselves! Do Movements You Enjoy Fitness should be fun and functional. You are more likely to stick to it if you enjoy it! Find movements that excite you. Like lifting, walking, running, dancing, gymnastics etc. When you focus on what your body can do and not what it looks like, you can start to see how strong and capable you really are! Set Goals Related To Movement-Mood-Function Movement - touching your toes or doing your first push-up Mood - Having more energy during the day and feeling less anxious Function - Carrying groceries, running around with your kids, etc. Remember - you are already enough! You don't need to look a certain way to be fit. You just need to move your body in a way you enjoy, take care of yourself and celebrate what your body does for you everyday! If you've been feeling stuck, or wanting to start working out with a Coach, or in an environment that is inclusive, inviting, safe, honours all body shapes and sizes, we can help! CLICK HERE to book a free meeting with one of our Coaches to learn how you can get started at Degree or, email info@degreefitnessseaforth.com .

10 Minute at Home Cardio Workout

May 25, 2025
Written By: Coach Sienna We know Cardio is good for your heart health but it is also good for our respiratory systems which help bring oxygen to fuel our muscles to do what they gotta do! By doing cardio we strengthen all of these components which help us live a happier healthy lifestyle! Your body is built to move and releases happy chemicals called endorphins from having an increased heart rate which can improve your mood. This can happen in just 10 minutes! We all know Cardio is an important part of our health but most of us just don’t have a lot of time due to kids, work, life etc. Just remember any movement is a good movement! No matter how long or short it may be. The little things add up (: Use this 10 minute at home cardio workout (no equipment needed!) to get your heart rate up and feeling your best even on the busiest days. 2 Rounds of 1 minute of Jumping Jacks 1 minute of High Knees 1 minute Air Squats or Jump Squat 1 minute of Burpees 1 minute of Mountain Climbers *Rest as needed but try to keep it 30s or less between movements! We understand life gets in the way and schedules can be tough - we are here to help! Let us know how it went! Email info@degreefitnessseaforth.com , or, visit www.degreefitnessseaforth.com/get-started to book your FREE No Sweat Intro to learn more!

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Written By: Mairead, Registered Dietitian You've probably heard of iron and know it's important. Maybe you've even had your levels checked through bloodwork! Iron is an important mineral in our diet. It is part of the blood cells that carry oxygen around our body, and plays roles in growth and the production of some hormones. The amount of iron you need varies. Men need less, while women need more due to blood loss during menstruation. This puts women at higher risk for low iron. The symptoms of low iron include feeling sluggish and fatigued, pale skin, and even hair loss! Women under 50 years old need 18mg of iron a day, while women over 50 and all men only need 8mg of iron daily. Many people can get enough iron through a varied and balanced diet. Iron is found in meat, poultry, fish, legumes, eggs, soy, and many grains and vegetables. Our bodies are better able to absorb iron from animal sources - this type of iron is referred to as "heme iron". Non-heme iron is found in plant sources and is harder for your body to absorb. If you rely on plant-based sources of iron, you may need to eat a lot more of it. Pairing iron sources with sources of vitamin C can also help increase absorption. If you suspect your iron levels are low, ask your doctor to check your levels through a blood test. If your iron level is low and you're already consuming enough through diet, you may need a supplement to increase your levels. Always check if you actually need an iron supplement before starting one! Iron plays some key roles in our bodies, and is important for overall health! Make sure you include a variety of sources daily to meet your body's needs! Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more information about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!
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