Smutty Fitness Articles

Fitness tips, exercise and diet advice.

Smutty Fitness: Lunchtime workout

Hayley Posted by Hayley at July 2, 2015 16:25:58 July 2, 2015 16:25:58
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

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

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

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

Hayley Posted by Hayley at June 18, 2015 14:39:35 June 18, 2015 14:39:35
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

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

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

Hayley Posted by Hayley at June 4, 2015 15:09:16 June 4, 2015 15:09:16
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

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

Hayley Posted by Hayley at May 21, 2015 14:33:17 May 21, 2015 14:33:17
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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Smutty Fitness: How much cardio?

Hayley Posted by Hayley at May 8, 2015 15:43:40 May 8, 2015 15:43:40
Photos:
Reefshots/ Splash News

Hi Hayley, I'd love to get your advice on how much cardio I need in my exercise routine please. I'm currently doing 2-3 boot camp sessions a week, plus maybe one pilates and one yoga class. I'm generally happy with how I look, even though I'm carrying a couple of extra kilos since having kids which I would ideally like to shed, but I'm aware I don't have the diligence to do this - I don't want to give up the occasional treat like wine or dark chocolate. Full Article

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Smutty Fitness: A mid-run blast

Hayley Posted by Hayley at May 7, 2015 15:27:40 May 7, 2015 15:27:40
Photos:
FameFlynet

Last night while out training for the Nike Women’s 15km race in Toronto, I picked up the intensity of my workout and added in a 15 minute High Intensity Training session at the half way point of my run. This is something that, if you are a runner and you do not already supplement your running with strength training, I suggest you try adding to your runs once or twice a week. Full Article

Smutty Fitness: Fitness Challenges

Hayley Posted by Hayley at May 1, 2015 14:46:20 May 1, 2015 14:46:20
Photos:
FameFlynet

Hi Haley, I've been working out for a few years now and been trying to figure out what works for my body and what doesn't. More recently, I've been noticing quite a lot of "8 week fitness challenges" popping up by fitness girls on Instagram. Are they healthy to be doing and what are your opinion on fitness challenges? Are they a sustainable way to achieve your health and body goals? Thanks, J ___ Here's the thing - you really cannot accomplish anything unless you challenge yourself to do so. Full Article

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