Category: FITNESS

desk stretches

desk stretches

By Matthew Pacholko, Personal Trainer, INenergy | CORPORATE HEALTH

Six Desk Stretches To Do At Work

Are you spending far too many hours at a desk, hunched over in your chair, staring at the computer screen? And in the evening after dinner, you sit watching tv until it’s time for bed? All that sitting is bad for your health and recent studies have shown that how long you stay sitting at a time will increase your risk for an early death – even if you are exercising regularly.

As your total sitting time increases, so does your risk of an early death

It’s not just how much time you spend sitting in total; it’s about the duration of time spent seated without getting up to move around. Those who sit for less than 30 minutes at one time had a 55% lower risk of death compared to those who usually sat for more than 30 minutes at a time, according to REGARDS, a national study focusing on learning more about the factors that increase a person’s risk of having a stroke.

“The more we sit the worse it is. The longer the duration spent sitting, the more negative the impact on our cardiovascular health,” according to Dr. Suzanne Steinbaum, director of women’s heart health at Lenox Hill Hospital in New York in a recent CNN report entitled, “Yes, sitting too long can kill you, even if you exercise.

Do you often have your lunch while sitting at your desk? Get up and move around after eating. Sitting in your chair after a meal leads to high blood sugar spikes. Getting up and moving around after you eat can cut those spikes in half, notes James Levine, an endocrinologist with the Mayo Clinic in Scottsdale, Arizona in a recent article, “Killer Chairs: How Desk Jobs Ruin Your Health.

“Sitting is like the new smoking,” says Matthew Pacholko, a personal trainer at INLIV.

“Sitting is like the new smoking,” says Matthew Pacholko, B.Kin, a personal trainer at INLIV . “Most people understand the health risks of smoking now, but many are not fully aware of the negative impact of sitting.”

Matthew suggests taking a break several times a day to walk, and doing desk stretches – stretches at your desk to ease stress and loosen muscles that tighten while being seated for long periods of time. 

Check out Matthew’s top six recommended  desk stretches for at the office below.

  • Take a stretching break two to three times each day.
  • Hold each stretch until you feel mild discomfort. Try for 20 seconds or longer.
  • Remember to breathe during stretching.
  • Set a reminder on your smartphone to make it part of your daily office routine.

Here are a few additional tips to help keep you moving while at the office:

  • Set a timer on your phone to remind you to get up every 30 minutes.
  • Take a short walk around to improve blood flow.
  • Don’t stay seated while you’re on the phone. Cell phones make it easy to stand and move about while you’re chatting.
  • Plan ‘walk and talk’ meetings when you need to connect with a co-worker.
  • Don’t forget to drink water.

Want more information about INLIV’s health and wellness options?

Matthew Pacholko

Matthew Pacholko, Personal Trainer, INenergy
With a Bachelor of Kinesiology in Human Kinetics, Matthew is committed to living a healthy and active lifestyle and helping others achieve their fitness goals through proper education and specific training. Outside of work, Matthew enjoys hiking, slo-pitch, dodgeball and hockey. Matthew is in the process of obtaining his CSEP-CEP certification to become a certified exercise physiologist.

November 21, 2017

By Personal Training | INenergy | FITNESS

Congratulations to Health Canada for getting on board with very positive changes to our food guide for healthy eating.

Essentially, Canada is holding an open forum for Canadians to “weigh” in on what changes should be made to the Food Guide. This started in the fall of 2016 with over 20,000 responses to the What We Heard report.

The process aims to have a new guideline in place by the end of 2017, in hopes that the insight of Canadians will help shape the future of Canada’s knowledge on proper nutrition.

Initial feedback shows a tendency to encourage Canadian’s away from animal meat as a sense of protein.

Either way, we have to remember that it’s a step. The biggest stumbling block to making a change in any part of our lives – nutrition, exercise, careers, family – anything… starts with the action of change.

Fun fact!

  • At INLIV, we coach clients on nutrition. To eat well, you must shop well! For more information on nutrition, exercise and healthy lifestyle or to book a consultation to discover what services will be best for you, please click here.
  • We’re social! Find us on FacebookTwitter and LinkedIn


August 10, 2017

By INenergy | FITNESS | Fitness | FITNESS

Alright folks, it’s about that time of year again. Birds are chirping, sun is shining, and you have a hankerin’ for a whole mess of pancakes … drizzled with syrup and a side of bacon or some sausage links if you fancy!

That’s right; Calgary Stampede 2017 is here, and as a born and raised Calgarian myself, I’m not afraid to admit the very best part. It’s the ten days of what seems to be endless Stampede Pancake Breakfasts around the city. Most of them are FREE too… what a dangerous game!

June 27, 2017


Angie, 52, began a journey two years ago to improve her health and her overall wellness. Her story is one of inspiration, dedication, and transformation – read on to find out more!

Angie’s Goals at INLIV
Angie’s introduction to INLIV came when she was offered our Executive Medical Assessment program through her workplace. Initially skeptical, she decided to create a set of goals and work toward them. Angie was concerned about high blood pressure, and had been struggling with her weight for nearly two decades – she knew she needed to find help to make changes.

INLIV’s Flex Credits
All clients who are part of both our Executive Medical Assessment program and our Total Health Management program receive flex credits, which includes one complimentary consultation with an INLIV practitioner about fitness and personal training, nutrition and diet, or medical aesthetics. After hearing about the INLIV flex credits, Angie considered her options and goals. Since she was concerned about her weight and cardiovascular health, she decided to meet with an INLIV personal trainer to pursue a fitness regimen.

I hadn’t been active since my mid-20s. I knew fitness was my most needed option.

Committing to the Gym
Angie went to her first session feeling nervous, scared, and even a bit intimidated. She knew she was out of shape. But the atmosphere and the attitude of the trainers she met stripped away all her fears and made her feel welcome – renewing her dedication toward following her goals.

The trainers were so kind and when I first appeared they all came to greet me. I felt right at home… their positivity gave me the courage to push through the discomfort and build success at every session.

After that initial meeting, the trainers helped create a personalized and powerful long-term plan for Angie, and she has been following it ever since!

Making Lasting Changes…
Angie went from hardly any activity at all, to clearing room in her weekly schedule for fitness – and she attributes it all to the kindness, compassion, and professionalism of the trainers she has met along the way. She also admits it wasn’t easy: in the first days of the program, before she really got into the routine, she was having great difficulty keeping up the willpower to continue. But with the encouragement of the INLIV fitness team, she was able to push through and stay on track.

Perseverance…I learned from the trainers. Their encouragement to keep going with baby steps was just what I needed.

…And Seeing the Results
Two years into her routine, Angie is seeing hard-earned results. She is stronger, has better endurance and balance, and is much more flexible; she has also learned that major changes are not about taking a few giant steps, but following through on many smaller ones along the way. Angie is committed to reaching her fitness goals, and working closely with her trainers to do so.

This is the best thing I could have done for myself…It’s hard work, but this has really helped me. While it is hard for me, it has been a huge transformation – I feel so much better, energized and glad I made the effort. It’s the people who make the difference.

What INLIV Can Offer
If you find yourself like Angie – wanting to make a positive, lasting healthy change, and aware that you need some guidance to get you there – then why not reach out to INLIV and see what we can do? We offer many services in addition to fitness. The best way to begin your wellness journey? Visit INLIV for a free tour of our fitness and medical facility to see how our team can help. Call 403.538.8881.

To learn more:

Find us on FacebookTwitter and LinkedIn. or simply email us at to find out more!

June 13, 2017

By Jessi MaKenny | Fitness Team Manager, INenergy | Exercise Physiologist Manager, INmovement | Fitness | FITNESS

Summertime is finally here, and with the longer days and mild nights, many people are ready to travel and take full advantage of the season. In the spirit of Canada’s 150th birthday coming up this July, here are some of our country’s most incredible places to spend some time away, with a family or on your own. At INLIV we love to explore and enjoy the great Canadian outdoors, and we particularly like to hike, bike and get some physical activity while we are at it. In a country as big and diverse as ours, there’s something for everyone – no matter what kind of experience you prefer!

June 6, 2017

By Jessi MaKenny | Fitness Team Manager, INenergy | Exercise Physiologist Manager, INmovement | FITNESS

As the weather turns warmer, there are few things better than getting outside to enjoy some sunshine and fresh air. And with a city that’s full of bike paths, you can often find our staff out on two wheels, getting their exercise. It’s something that’s very important to us – and that’s why many of us have signed up to do the Branch Out Foundation’s bike tour this summer, in Panorama, BC!

May 31, 2017

Heart health

Heart health

By Aileen Kent | Personal Trainer | INenergy | FITNESS

Valentine’s Day has come and gone, along with all the piles of candy and chocolate that come with it. Since February is also Heart Month, here at INLIV we want to focus on the muscle that keeps all of us moving! If you really want to show your sweetheart how much you care, commit to a healthier and more proactive lifestyle together – one that keeps you active, supportive, and dedicated to keeping each other on track. 

February 15, 2017

By Ryan Hamilton | Fitness Program Director | INenergy | FITNESS

It seems like such a good idea: this year, your resolution is to get fit and stick to it! You’re determined, you’re ready, and you head to the gym in January with a playlist full of upbeat tunes and a new stick of deodorant. But before you know it, your gym bag and fitness goals are gathering dust under the couch. 

February 14, 2017


You may have heard the term ‘altitude training’ for endurance events, but how exactly is it beneficial to performance? Athletes from many sports have used altitude training to prepare for a big match or event, and not just when the event will be at a high altitude. They do this because the air is thinner at high altitudes, meaning there are fewer oxygen molecules per volume of air.

June 22, 2016