No Excuses Fitness

I have heard when seeking knowledge, start looking in your own backyard. This couldn’t be more true. I’m very grateful to have a family with a lot of insight and knowledge. I’m grateful because I can use them as resources for this blog. Ninette Longsworth not only is my sister-in-law, she happens to be a certified fitness professional in the Toronto area and has recently launched her business of wellness and personal training called No Excuses Fitness. Who better to ask about making healthy lifestyle changes? Ninette has been training people on their quest for fitness for over 14 years. Helping others is her passion, so it only felt right when she left her job as a dental assistant to become certified as a personal trainer. Ninette now shares her passion of fitness and loves to see others making their fitness goals a reality through her positive and motivational approach. I asked Ninette a few questions  how we can make healthy lifestyle changes that I could post on my blog, and she was happy to assist.

What advice can you give to someone who is new to exercise and would like to incorporate it into their life?  My advice to someone new to exercise is exactly that.  Incorporate it into your daily life.  Take every opportunity to take the stairs instead of the elevator/escalator, park the car and walk, during  commercials do some pushups.  Just keep moving.  If you do 10 min. of exercise 3X each day, you would have reached your minimal daily exercise

Again, for a person just starting out what are your top safety tips for an effective workout? What mistakes do you see people making during their workout at the gym?  As far as safety whether you are a novice or have been working out for years,  it is very important to do a thorough warm-up.  5 min of high intensity cardio, ie brisk walk or jog to gradually get the heart rate up as well as a 5 min dynamic warm-up, loosening up every joint in your body from head to toe.  By doing so, you would decrease your chance of injury. At the gym, the biggest mistake people make is doing exercises with incorrect form.  Every beginner would benefit from a few sessions with a Certified Personal Trainer  to guide them with proper form as well as prescribe the correct weight, repetition and set amounts.  Another big mistake people make (men are more guilty of this) is that they lift way too heavy.  When the weight is  too heavy, you compromise proper form.  As a beginner, you should master each exercise before you increase the weight.

We are all busy with life’s commitments, family, work, school, etc. What about the person who says, “I just don’t have the time to exercise.”  Yes, the number one excuse for not exercising is “I don’t have the time.”  You must make the time!  With all the health benefits being physically fit offers, it should be on  the top of everyone’s list of priorities.  Like Nike says, “Just do it!”

What suggestions can you give to a person who has been working out for awhile but they have hit a plateau or may be experiencing boredom in their routine Generally plateaus are reached between 4-6 weeks of doing the same routine.  The best way to conquer this is to change things up. You can change specific exercises, change weight amounts as well as repetition amounts, do a split routine, super set….the list is endless.  The key is to  challenge your body in a different manner.  It will confuse the heck out of your muscles and this allows them to grow and get past your plateau.  As far as boredom, take up a sport , join a group fitness class, workout with a friend/partner,  take your workout outside in a different scenery.  This always works for me.

Ninette, you told me last week that life is to enjoy, and all about finding “that balance.” Can you share your philosophy about dieting? I don’t like the word “diet”.  I think it is important to  consume unprocessed, whole foods, avoiding refined sugars and unhealthy fats, choosing a wide variety of fruits and vegetables,  but also think that occasionally it is ok to enjoy your favorite desert or savoury dish.  However, “occasionally” is the operative word. Weight gain is caused by more calories in than and less calories out.   Along with obesity,  an unhealthy diet would increase your chance of other health issues like type 2 diabetes, heart disease and cancer.

You can contact Ninette to find out further information regarding her fitness services or read her complete bio at

Ninette Longsworth
No Excuses Fitness

Full bodied pull up.

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