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BODY & SOUL: Spring K.I.S.S.

BODY & SOUL: Spring K.I.S.S.

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BODY & SOUL: Spring K.I.S.S.

by Agnes Ramsay

Keep It Simple and Safe

The winter season, with its cold, icy days, tends to keep us indoors where its warm and cosy, and away from the gym. Spring is definitely in the air, and it’s time to get outdoors. With a heightened enthusiasm to get moving, be cautious that you don’t overdo it or injure yourself.

When it comes to spring fitness, the K.I.S.S. theory is a good guideline.

Photo, bigstockphoto.com
Photo, bigstockphoto.com


Fitness is all about compliance, so enjoy it. You don’t need to go out and get extra equipment, and it should fit, seamlessly, into your schedule. Start slow with whatever activity you choose. Make a plan, and write it down. Indicate measurable markers for success, whether it’s by inches, weight or milestones. As an example, you might set a goal of walking three kilometres in 20 minutes by the end of the following month. If you stick to your program, you’re more likely to avoid the dreaded – I’ll start next Monday – as there’s nothing to hold you back.


  • For a jogging plan – start with a walk/jog combination
  • If lifting weights – begin with focusing on your form
  • If cycling is your preference – start with a flat trail that is dedicated to bikes.
Prior to physical activity, warm up your muscles with a set of Dynamic Stretching.

  • Arm swings
  • Alternate knees to chest
  • Swing legs front to back, and side to side
  • Long side reaches


Dress for success. From cool mornings, to spring showers or hot afternoons, the weather conditions can vary greatly this time of year. As the saying goes – there’s no such thing as bad weather, just bad clothing.

On a damp, drizzly day, wear a good rain coat with reflective tape, grab an umbrella, and make sure that you have good tread on your footwear. If the temperature is hovering around freezing, you might want to avoid slippery sidewalks, so opt for walking around the mall. Rainy days can be invigorating, but take precautions to prevent a fall.

On those hot spring days, schedule activities early in the morning, or when the sun starts to set in the evening. And as a gentle reminder, if out and about between 9 a.m. and 4 p.m., don’t forget your sunscreen and drink lots of fluids. Your skin will thank you.

If cycling, your bike will need a spring check-up to ensure that it’s safe and operating properly. If you feel a bit unsure, find a safe place to mount your bike so that you’re confident with your balance before going on the road and dealing with traffic. And, of course, don’t forget your helmet.

Agnes Ramsay is a Registered Nurse, Personal Trainer and Wellness Coach specializing in Electric Muscle Stimulation Training.



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