Join the Exercise Challenge with Ed Shields, PT, BScPT

Sep 25, 2018

Hey, remember me, I was all about us getting fit while the kids headed back to school. I had a plan and we were going to get going about 2 weeks ago. So I took more time to choose an app then I had planned, that is the short version. I had to try the apps and make sure they would offer what we are looking for. The problem with a lot of the apps is that many of them start free or have a free trial period and then you have to pay. Others are very basic and give very little guidance as far as workouts and a plan, more of a self directed approach. I want a plan, I want guidance, I want commitment! The reason to have plan/guidance/commitment is then there will be more follow through. I love exercise but even I need a plan because it is too easy to put it off or do something else when you don't have one. The Nike Training Club (NTC app) ticks all of the boxes.

First off, download the app. Next step, sign up and create an account. Do not pick a plan or start just yet. Go into settings and enter your metrics as you need to know where you started to see your progress at the end. I also recommend recording other measures like chest, waist and hips circumference as if you do not see a change in weight, maybe you see changes in other places. Next, under the "club" tab, tap community and search me up by my email "". That way we can connect on the app, communicate and I will know you are in the program so I can enter you into the draw I am having for participants! Finally, under the workouts tab, go to my plan where e will pick a place to begin. I am recommending the "Start Up" plan as it is 4 weeks long and a good beginner/intermdiate program. Workouts vary in length from as short as 6 min, to up to 30min. There are planned days off and if you really want, you can add extra workouts.

When we are all ready to start this weekend (on Saturday) you go to your plan and download the workout. Under the settings you have a few options, you can play your own music, have more or less instructions and even screen cast the workout from your phone to your smart tv or google chromecast. If you run into any hiccups at all, or are not sure about doing something, ask me! I am still figuring things out, but really like this app! I learned after the first week that if I could put on my own music during the workouts and have less instruction from the app.

Some quick warnings to keep in mind though. If you can not do the exercise for the full 30-60s, don't as your body can't do it all right away. You will get stronger! If you need a break during the workout, hit pause, I do, catch your breath and continue. I will remind you that I am not perfect and I was sore after all of the lunges, so be careful and make sure that it is soreness, not pain. Pain is an injury, soreness is most likely fatigue and signs that your muscles are adapting.

Sign up, join me and lets have fun!

Follow along and feel free to connect with any questions. Find me on Twitter @physioeds or email


Posted By

Tag Cloud

easter mondayfree fort bbqadolescent knee pain10milerskatingpain5km obstacle courseedmonton oilers10 miler training plan#teamrehabHIITvertigoIT band syndromepain centresknucklescold weather runningtendor tearITU World Triathlon Grand Final Edmontonspin classlost souls ultragolf injuriesdr shepsdr chanTeam Rehabeating cleanexplore albertacore strengtheningdraw prizecervogenic headachesbellerose bike a thondry needlingdeath race training planjumpers kneegreat white north triathlonsecondary submittingexerciseTMJ10 milervolleyballlumbar spine imagingGunn theory of IMSregistered dieitianOsteoarthritiscanada day paradebaseline testinglifestyle expoactive physio worksyoganational triathlon championshipsregistered massage therapyflexibilityRaceyegphysioswimmingdirect billingrotator cuff tearpush up programP-90Xp90x10 milehip impingmentlateral epicondylitisphysio for golfhamstringRunelbow paintext neckpelvic healthfort saskatchewan chamber of commerceITU World Grand Final Triathlon Edmontonrecoveryfort saskatchewan trade showmuscle tightnessavoiding injuryheel painSt. Albert Triathlonobstacle courseoperation esperanzaneedlingGLA:D™ back programswimmerworld grand final edmontonconcussionankle sprains in athletesstretchingracingGLA:D™ knee programathlete injuryORIF surgerycity chase national championshipscommunity eventtraining planbanff triathloncouch to 5kthoracic spine mobilitymechanical stressclinic closurepatellar tendonitisregistered massage therapisthockey injuryvelocity stage raceacupunctureMS Bike#activephysioworksjaw paincharityfootballadjunct to Physiotherapyvestibular rehabilitationworkout planprivacyiceyegfitst. albert road racefestivalbasketball injuriesreciperoad raceshin splintsUrinary IncontinenceSCAT 3rotator cuffsleeprunning formfamilyjames deanfast trax ultralegacy park family festivalhalf ironmanadaptive cyclingrunning injurieslow back painironman canadathrowing athletesultra runningholiday hourswounded warriorslife movesthoracic spineschool5kboxingtreatment for headachesgolfer's elbowedmontonglute strengthreturn to sportdynamic stretchingultraTOShealthy recipesconcussion in sportcrutchesphysical activityCBC interviewankle spraincompression stockingsinflammation injuryworld triathlon championshipsfitness programolympian distance challengenerve glidesneck painhip replacementAADL funding5kmconcussion managementhalf marathonplantar fasciitisextended health careaging100 milest albert road racecommunityachilles repair surgerytrapsst albert triathlonstaying fit while pregnanttreatment planhockeyyegfitnesscornnational championshipsalberta health servicestraining receipeSwimcity chase world championshipback painctv edmontondefining painSt. Albertrace seasongrand openingtournamentfitnessdave proctorhigh intensity interval training1km kids fun runsouth edmontoninfluence of painbiomechanicsMRIshoulder painfundraiserBikesoccer injurieshamstring injuriestrail runHealth Information Actclinic privacykidspreventing sports injuriesgolfWPTDcompressiontriathlonmedical mission to EcuadorGLA:D®sigvaris stockingsyegbiketour de palm springsseptember 30wrist painrental car motor vehicle accidentoutdoor runningultrasoundmyofascial cupping therapyITU World Triathlon Grand Final Cozumelcortisonebellerose bike-a-thonstrengtheningankle injuriesvolunteerPIPAdizzinesstraining on vacationjointsitucustom fit orthoticsgait analysisbaseballinjury preventioncity chasespiral fracturescross trainingsoccerironmanoutcome surveyexercise programWestern Statestaperscapulaprehab before rehabknee injuryarthritis of the spineglobal edmontonexercise challengetechniquelentil with tumeric soupinjuryexercise plantraining nutritionpine to palmhiking in the mountainsrunning10kmultrarunnerwhy active physio worksGLA:D™headacheparadephysiotherapygait aidsslip and fallsThoracic Outlet Syndrometriathletevictoria daymassage therapypelvic floorfitness journeywarm heartctv morning liveACL injuriesair relaxtrade showfernie ultraaquathonbikingnew york marathoncustom fit compression stockingship painWinter Injury Preventiontennis elbowBPPVx-raymagrathIMScarpal tunnelIntramuscular Stimulationdeath racefoot painadventure racingniagara fallsglute strengtheningfirst trirehabilitationbackpack safetynutritionrunning shoesshoulder dislocationstrengthshouldercanada dayprotectroastoutdoor running seasonget movingremembrance daybikes on broadwayfirst appointmentcuppingcommunity runcycling racerunners kneeworld championshipsultramarathoniron legsyardworkMS Bike Leduc to Camrosetrapezius strengtheningheadacheskids fun runarthritiskeep fit, have funHawrelak Parkmotor vehicle accidentdiagnostic imagingwhat to expectcommunity involvementbarefoot runningtreating sports injuriespricedodgeballrunning footwearfort saskatchewansports injuryservus placeheart diseaseyou can ride twoshoulder injuriesorthopedic surgeonsmarathon runningms bike tourrunning gaitsinister 7Posturemud runregistered dietitianMedial EpicondylitisGLA:D® Edmontonfoam rollerst albert 10 miler#eddiedontbendturkey on the trailsphysical therapyWTS Edmontonultrarunningbest of T8NPFPSenergy barsfotosafe exercises during pregnancybowen techniquesmall business nomineecity chase canadacanepre-natal fitnesswarm handsknuckle poppingorthoticscomplete concussion management inc.bowen therapyboxers fracturesynchronized skatingcupping therapy in st alberttaperingwinter runningSAPECcupping therapydown and dirty obstacle coursesports concussionoutcome measurescat-scanpelvic health physiotherapycupping in st albertvolleyball injurieseasterconcussion testingout run rareyou can ride 2world physical therapy dayplantar faciitiskids of steel triathlonactive physio works 5kmoffice workcarpal tunnel surgeryGLA:D® St. Albertknee painroad rage hockey tournamenttrainingcanadian trailsmarathonlumbar spinecity chase national championshipimPACT testingsnowboardingdraw prizesstrength trainingrestpole walkingfun in the fortgood fridayrunning techniquefasciaconcussions in sportclavicle fracturemodified return to activityBest Physiotherapistshoulder imagingcyclingtrail runningms bike tour leduc to camrosehikingst. albert chamber of commerceknee replacementSigvaris compression stockingsmarathon training


What to Expect

We understand that you may have a few questions before visiting our clinics for your initial appointment.

Book an Appointment

Book in for an appointment with one of our qualified Active Physio Works Physiotherapists &
Registered Massage Therapists.


We understand each person is different so we offer a variety of techniques that are best suited to your individual needs.