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


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