Deb Bailey Personal Training

09/17/2025

Ask The Trainer!
L.E. writes, "I have a lot of trouble lifting weights with my right hand. I get a lot of pain around my thumb and wrist, and my doctor says I have some arthritis there. Is there anything I can do to help this? I don't want to be stuck at lighter weights just because of this."
The answer may be in a brace. There are quite a few on the market these days, and I recommend one that slides onto your thumb and then circles your wrist, both with stiff material and velcro fastenings.
The brace will limit your range of motion at the vulnerable spots, thus avoiding pain and injury. Once you've started using the brace, go slowly, make sure that you keep your wrist straight, and pay attention to any jabs of pain happening. You may need to tighten the brace slightly.
Here are two examples of such a brace.
I can help you be more fit, healthier, and happier with your appearance! Contact me:
519-572-0986
[email protected]
www.fitability.ca
I can work with you virtually, at my studio in Kitchener, or in your own home!

07/21/2025

W.T. says, “The only indoor thing I’ve got for cardio is a treadmill. I’m stuck in a rut- I want to do more intensity but how? I can’t run on a treadmill - I don’t feel stable enough for that.”

I suggest making this very simple change to your cardio routine. Incline training is the way to go. If you are using a treadmill, change your incline gradually so you can get used to the different challenge. Your goal is to get to the higher incline ranges on your machine.
If you are a runner or walker, choose different terrains for your cardio. Ditch the smooth community path and head for the hills!
Incline training burns a ton of calories, trains your legs harder and allows you to move more slowly while still ramping up your fitness level and dropping weight. Moving more slowly also is much easier on the joints.
Someone weighing about 160 lbs, walking at an energetic 5.6 kph (3.5 mph) on a flat treadmill or terrain would burn approximately 314 calories per hour. However, if the same person added a fair amount of incline, s/he would burn about 657 calories. (woman.thenest.com).
So aim higher in your cardio training!

Do you need guidance in your fitness journey? Do you feel stuck and uninspired? Reach out to me through:
[email protected]
519-572-0986
www.fitability.ca
I can work with you in your home, in my studio, or virtually!

07/08/2025

G.C. says, "I'm not really good at making sure I'm working the muscle group I want to strengthen! Any tips?"
Answer: How can you make sure to effectively work the muscle or muscle group you are targeting? Get a mental image of the muscle and its movement pattern. Focus on how the movement is supposed to go, and the mental image will translate to you doing it right. For example, if you are doing a lat pull down, position yourself in a slightly leaned-back position, grip the handles, brace your core, and visualize your lats pulling down and toward your spine. This will help you to engage the big back muscles first, and then the smaller helper muscles such as the biceps, shoulders and teres major. Picture it perfect!
If you're not really sure where those muscles are, do an internet search for the lat pull down, and then you'll have a clear picture of what you're targeting. Here's a good picture of the pull down and the muscles involved.
The dark red muscles are the lats, and the lighter red ones are the helper muscles.
Photo credit to inspiredpencil.com

07/01/2025

M.K. is looking for nutritional advice: “Hi, I want to work with a trainer who will tell me what to eat, how much protein, when to eat carbs, etc. can you do that for me?”

Answer: M.K. brings up a topic that often gets bulldozed in the avalanche of nutritional “ programs” out there on the Internet. I know this answer will be unpopular amongst some of my colleagues, especially in the USA. However, here in Canada, personal trainers are not allowed to provide nutritional advice outside the Canada Food Guide. Clients who want more should be referred to a qualified Registered Dietitian. Full stop. Trainers also can’t give advice about supplements. Many trainers all over the world make a mint from meal plans and supplements, and they are not usually educated or certified in such things.

Although I have extensive training and certification in physical fitness, and working with clients with physical issues, most trainers do not have much beyond a basic training program. Because personal training is not regulated by government, people can take a two day course, and then put “Personal Trainer” in front of their names. In my 25 year career as a certified Personal Trainer I have witnessed some really ridiculous advice given by a trainer who had done a cursory search on the internet and blithely written out some nutritional advice, sometimes to the detriment of the client.

I feel passionately about the fact that trainers should stay in their lane! So, for those of you reading this, I’ve responded privately to M.K. with guidance to a dietitian, and the three of us can work together.

06/22/2025

R.B. says, “I’ve just been diagnosed with osteoporosis! The doctor just said, okay, you need to start exercising, don’t do these things, do these things, etc. I’m completely freaking out and I really didn’t understand what all he said. Help!”

The first thing to understand is is that you CAN improve your bone health.
Osteoporosis happens when our bone mass and mineral density decrease. This makes our bones susceptible to breaking. The most common points of this disease are hips, wrists, and the spine.

Start by checking your surroundings for tripping/falling hazards: throw rugs, poor lighting, clutter, or a lack of assistive devices, such as grab bars beside the toilet and in the shower, railings where needed, or a walker.

It sounds as if you are new to exercising, and that’s okay. Here’s how bones get stronger. When we use weights, our muscles have to step up to do the movement against a load bigger than we’re used to. So our muscles pull on our bones, and THAT stimulates bone-forming cells and increases bone density.

Start with 7-8 WEIGHTED exercises that work the muscles attached to the hips and spine. Squats and lunges; knee extensions, reverse flys; hip abduction and abduction; ab exercises such as Pallof presses; strengthening the muscles around the shoulder blades, pulling them together and pulling them down; strengthening the lower spine muscles. A good trainer will be able to coach you properly through these. If continued training isn’t in the cards, please do book a couple of sessions to get you started with the right exercises and posture. It will be well worth it.

One last note- walking is great for improving our cardiovascular health, but it really won’t improve our bone density. Weighted exercise is the key.

Here’s what NOT to do!
1. Deep weighted bending of your spine, such as crunches.
2. Fast twisting spinal moves - such as the chop exercise.
3. Curving forward and down to pick up something. Bend your knees instead and do a squat. Hold onto a sturdy surface if you need to.
4. Sitting in a slumped forward position. If you’ve been used to sitting like that, you’ll need to work on it often. If you find yourself sitting in a slumped position, here are the four things to do: lift the chest, arch the lower back a bit, pull shoulders blades down into a neutral position, and brace your abs. You’ll get there when you work on it daily. Better posture takes stress from your bones and joints.
5. Modify activities such as vacuuming, golf, and gardening. I don’t mean that you can’t do it, or some of it, but keeping your spine from deep curving is ESSENTIAL.

I’d love to help you feel and look better! Contact me through:
519-572-0985
[email protected]
www.fitability.ca
I’m a certified Personal Trainer, Post-Rehab Exercises Specialist, and MAT(Muscle Activation Techniques) Trainer!
Reasonable rates, personalized programs, and one-on-one coaching and support.

Deb Bailey is a Kitchener, Ontario based Personal Trainer serving her community of Waterloo Region both in person, and virtually, via the Web. Deb can help you with getting more fit and with toning, and specializing in Post Physical Rehabilitation exercise.

06/16/2025

Ask The Trainer!
J.L. writes, “My doctor told me I HAVE to start exercising or risk serious health problems. But I absolutely hate exercising- sweating, expensive gyms, just the whole thing. How can I get into this without dreading it every day?”
I can certainly understand how you feel. I didn’t start working out until I’d had a child, and I had a lot of weight to lose! I come from a long line of couch potatoes and I did NOT want to exercise! But, just like you, I knew I had to get it done.
The key here is to find something you, if not like, don’t hate. Start by looking up chair exercise classes at your local community centre or YMCA. This will get your muscles moving, working and strengthening, without special clothes or a lot of sweating. If that doesn’t appeal to you, check out water aerobics. This is easy on the joints, and it’s fun. Think about walking to do a few errands, instead of driving. Return a library book or drop in to a friend’s house for coffee - make walking your first choice for errands. And speaking of friends, find someone to do these activities with you. Everything’s a lot more fun with a friend!
Give it 6 weeks - after that you will have increased your stamina and strength, you’ll feel better, and your body will want to keep on working. Hiking in the summer, snowshoeing in the winter, Zumba dance classes, kayaking, dragon boat racing, wall climbing, geocaching - there are lots of non-traditional ways to work your body.
Do you want to feel better through exercise but just don’t know how to start?
I can work with you at my studio in Kitchener, or in your own home, or virtually.
Here’s how to reach out to me:
[email protected]
519-572-0986
www.fitability.ca

06/04/2025

Ask The Trainer!
E. S. says, "I hauled my bike out of the garage and started riding again after several years away from it. My knees really hurt, and so does my neck. What am I doing wrong?"
Answer: The problems might be in how your bike is set up. When you cycle, does the leg that's straightening out still have a lot of bend at the knee? If that's the case, I suggest raising your bike seat until you get that leg almost straight. The knee should be slightly bent. Also, make sure that you're tightening your quads - the front of your upper legs - each time you push down on the pedal. Then the right muscles will be working for you, and not putting stress on your knees.
As for the neck issue, try raising your handlebars up a bit. Play around with it until you don't feel strain in your neck. You shouldn't have to bend your head backwards to see in front of you. Your neck should have its normal curve.
While we're talking about bikes, if you have growing kids, do these steps with them to make sure that their bikes are set up for safety! As the kids grow, the position of their bike seats and handlebars will change too.
Do you wish you were stronger? Could walk better and be less tired?
I can help you get where you want to go! Here's how to get in touch with me:
[email protected]
519-572-0986
www.fitability.ca
I train in Kitchener in people's homes, or at my studio, or virtually, all over Canada. Like and Follow me for more free fitness tips!

05/28/2025

Ask The Trainer!
Y.T. writes, " I was trying out some dips at the gym with my hands on a bench. My shoulders hurt a bit when I was doing them, but later on they really hurt. Should I be doing these at all?"
Answer: Although dips are considered in gym culture to be a "good" exercise, they are very hard on your shoulders and rotator cuffs. Because your arms are behind you in a dip, it places tremendous stress on your shoulders.
There are better ways to strengthen your triceps. The first exercise is a picture of what you were doing. The second is dips done on an Equalizer bar set, and the third and fourth pictures are of a cable triceps dip (extension). Either of these works your triceps effectively!
Follow me for more free fitness tips! Please like and share my posts with your friends. I can train you virtually, in person at my studio, or in your own home. Check it out at:
www.fitability.ca
[email protected]
519-572-0986

05/04/2025

Ask The Trainer!
S. K. asks, "I want to get more cardio going, but I don't have any equipment. What can I do except walk? I hate running."
Answer: That can be challenging, right? So the goal of cardio is to strengthen your heart muscle, lose weight, and build stamina. But anything you do that bumps up your HR for a while counts!
Let's start with LISS, or Low Intensity Steady State. This can mean walking for quite a while - 30 to 60 minutes - at a steady pace that gets your heart rate up and keeps it there. You can do mall walking, walk outside or make a list of your errands (return a library book, drop off your mail, pick up a couple of things at the store), and walk to them all. When the weather's decent, you can set a distance goal - say, four blocks and back - in a specific time and work towards that.
You can get creative with the next level of cardio. Try low-impact jumping jacks and set a timer. Do it until you're tired, and then check to see how long you did it for. Next time, increase the time spent.
You can also walk briskly up and down a staircase until you're fatigued; do Mountain Climbers, or knees-up until you can't anymore. No length of time is too little - it's your journey and you set the pace. (But push yourself to do more, and more intensely than the time before!)
Experiment with Skater cardio - pretend you're a speed skater, swinging your arms from side to side while "skating" with your feet.
Check out YouTube for free at-home, no-equipment workouts. If there's an exercise in it that you don't feel comfortable with, just march vigorously in place until the program goes on to another activity.
One last thing - don't repeat the same type of cardio day after day - our bodies get used to something and then they don't work so hard. Challenge is the key.
Here's a pro tip: document what you do, how long you did it for, and any exercise that didn't sit right with your body. Do a virtual calendar for it, or pull out a paper pad. When we see our efforts written down, we validate what we do (and sometimes realize that we need to do more!).
There are many, many exercises that you can do at home, at the office, while you're doing laundry, that you don't need equipment for.
Contact me for more help with your exercise goals!
[email protected]
www.fitability.ca
5519-572-0986
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Mountain Climbers