Smutty Fitness Articles

Smutty Fitness: Tight Calves

July 31, 2015 13:58:34 Posted at July 31, 2015 13:58:34
Hayley Posted by Hayley
Photos:
AKM-GSI/ Splash News

Hi Hayley, I'm training for my first 10km! I have been stop-start about trying to get fit for years, I am usually good for two-three weeks, then get lazy again. I also get pains in my lower legs, particularly the outside of my calf, which is a disincentive to go out and run. This time however, I've told people I'm doing it, so there's no backing out now! I have been using the Nike Training app (which is great!), however when I go running I usually have to stop and stretch my lower leg muscles again after 1-2km. Full Article

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Smutty Fitness: The “V” sit-up

July 23, 2015 15:25:45 Posted at July 23, 2015 15:25:45
Hayley Posted by Hayley
Photos:
AKM-GSI/ Splash News

Hi Hayley, I ran my first 5k last year and after a few progressively longer races (including the Nike Toronto 15k of which I'm SUPER proud), I'm now training for a half-marathon in the fall. I try to run 3 times a week and use the NTC app to squeeze in 1 targeted workout daily, even if it's only 15 mins or so. Full Article

Smutty Fitness: Stress and lifestyle

July 21, 2015 14:09:31 Posted at July 21, 2015 14:09:31
Hayley Posted by Hayley
Photos:
AKM-GSI/ Splash News

Hi Hayley, A couple of years ago, I lost about 45 pounds by overhauling my lifestyle - I cut back on processed foods, increased my intake of good foods and started exercising on a regular basis - I started off with cardio, then eventually incorporated strength training into my routine. It took about two years in total, but I reached my goal weight. Full Article

Smutty Fitness: Exercising after twins

July 16, 2015 14:35:47 Posted at July 16, 2015 14:35:47
Hayley Posted by Hayley
Photos:
Wenn, FameFlynet

Hi Hayley, About two weeks ago, I gave birth to (for Lainey: spontaneous, no fertility treatments) twin boys totaling about 13 pounds of birth weight, by cesarean section. Prior to my pregnancy, I was very active, running half marathons, doing cardio cross training, playing tennis, and attending Pilates reformer classes. Full Article

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Smutty Fitness: All at once or one before the other?

July 10, 2015 15:03:27 Posted at July 10, 2015 15:03:27
Hayley Posted by Hayley
Photos:
FameFlynet, TK/ PC-NWP/ Splash News

Hi Hayley, I'm about a month into my weight loss and health journey. I'm 28, 5'9, and started at 205. I am currently 194. My goal is to get down to 145-150. I have been mainly focusing on cardio (walking, jogging, stair-climbing) and not squats/lunges/anything that targets specific areas. Full Article

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Smutty Fitness: What’s your “bike”?

July 3, 2015 18:16:01 Posted at July 3, 2015 18:16:01
Hayley Posted by Hayley
Photos:
AKM-GSI / Splash News

Four years ago I decided it was time for a new challenge. I have never thought that I would be the best in the world (heck, the best in my age group) at anything and I was feeling like I had pretty much achieved most of what I could in the sports I was currently challenging myself with. I played on a nationally ranked college volleyball team. Full Article

Smutty Fitness: Lunchtime workout

July 2, 2015 16:25:58 Posted at July 2, 2015 16:25:58
Hayley Posted by Hayley
Photos:
AKM-GSI / Splash News

Hi Hayley, I recently started a new job where the office has a gym (cardio equipment, free weights, exercise balls, etc.) that is available for use. I have half an hour to spend working out at lunch and am looking for some suggestions about how to maximize my time. I tend to get a bit bored of just cardio equipment, and am looking for ways to mix up my workouts. Full Article

Smutty Fitness: Fueling your body for energy

June 26, 2015 16:16:58 Posted at June 26, 2015 16:16:58
Hayley Posted by Hayley

When you are training for an event, eating becomes less about trying to count calories and more about fueling your body efficiently to make sure that you are getting the most out of your long training sessions. If you are dragging yourself out of bed, early on a Sunday morning to pound the pavement, you want to make sure you have fueled it properly or you might as well press snooze and catch a few more Zs. Full Article

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Smutty Fitness: Healthy snacking

June 19, 2015 14:18:23 Posted at June 19, 2015 14:18:23
Hayley Posted by Hayley
Photos:
WENN

Long story short: I'm focusing on my physical fitness to help my mental fitness. With the warmer weather, I'm more active but I need to improve my nutrition as well. I've embraced the "small changes" attitude you suggest: a smoothie in the morning before my coffee and toast, planning for and packing a healthy lunch (usually tuna or hard-boiled eggs over a spinach salad and some fruit) and a hearty but balanced dinner with the family in the evening. Full Article

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Smutty Fitness: Get your sass and ass back

June 18, 2015 14:39:35 Posted at June 18, 2015 14:39:35
Hayley Posted by Hayley
Photos:
Christopher Peterson/ Splash News

Hi Hayley, I'm a recent college grad who's moved back to my home city, and I'm starting my first full-time gig this week (gulp). I'm sure you've covered this before, but I'm looking for exercises that I can fit into my new 9-5 work schedule. I don't have a long lunch, so it really would need to be before or after work. Full Article

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Smutty Fitness: Gearing up for the Nike Women's 15km race

June 10, 2015 14:43:34 Posted at June 10, 2015 14:43:34
Hayley Posted by Hayley

Over the last 9 weeks, I have been leading a group of incredible women towards the goal of the Nike Women’s 15km race in Toronto (click here to see a preview of the course). Although these women had never met prior to our first training run, it became evident very quickly that they all had many things in common. Full Article

Smutty Fitness: Getting your bum back

June 4, 2015 15:09:16 Posted at June 4, 2015 15:09:16
Hayley Posted by Hayley
Photos:
AKM-GSI/ Splash News

Hi Hayley - I recently lost some weight, which am very pleased with and have needed to do for a long time. Unfortunately, I also lost most of my bum, which used to be curvy and awesome and is now kind of flat. What exercises can I do the bulk up the muscle as much as possible without bulking up my thighs? I know that spot training for reduction doesn't work, but can you spot train with the aim of bulking up just one area? A ___ One of the reasons we over develop muscles in our body while feeling as though the muscles we want to tone or strengthen remain weak and non-existent is because our bodies do not know how to properly recruit the muscles we are wanting to engage. Full Article

Smutty Fitness: A sexy back

May 29, 2015 14:47:44 Posted at May 29, 2015 14:47:44
Hayley Posted by Hayley
Photos:
WENN

Hi Hayley, I love your column. I am writing to ask for some tips to tone my back. I am wearing an open back dress to a wedding in July and want my back to look amazing. I currently run four times a week and am training for my second half-marathon of the year. I also lift weights 2-3 times per week and on a good week get a long bike ride in too. Full Article

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Smutty Fitness: Bone fitness

May 21, 2015 14:33:17 Posted at May 21, 2015 14:33:17
Hayley Posted by Hayley
Photos:
FameFlynet

Hi Hayley, Not sure if you have covered this before, but I'm interested in some exercises for bone health that would cater to somebody who hasn't exercised for a while and would need to start at the VERY beginner level. I had a bone density test with some worrying results for my age (mid-30's). Full Article

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