Summer is almost here. (Yeah!) I can't begin to tell you how happy that makes me; it is almost impossible for me to be in a bad mood when the sun is shining.

Basically, strong and toned arms are a must! (Notice that I said STRONG and toned — I believe in not just focusing on the aesthetic benefits of exercise! Work out to feel strong, athletic, empowered, energized and capable. Looking good is simply an added bonus!)

I love intervals. They are convenient — you can do them anywhere and on any piece of equipment or without equipment — AND they are effective. With intervals, you alternate between bouts of high- and low-intensity training. This places a high metabolic demand on the body, burns lots of calories in a short amount of time, produces a high EPOC (post-workout calorie burn), increases mitochondria growth (mitochondria help to burn fat), and helps to improve one's fitness level. I also find that keeping track of the time and shifting speeds makes my workout go by faster.

Plus, they are a fantastic workout regardless of your fitness level; you adapt the interval intensity to fit your current capacity.

Sure, everyone on Pinterest positions themselves as a fitness expert, and your family, friends, colleagues, and fellow gym members might sound like they know what they're talking about, but that doesn't mean you should blindly trust their advice. There is so much conflicting health and fitness information available. Just because you have heard something a million times doesn't make it correct. I can't tell you how many times I overhear conversations about fitness — at brunch, at parties, and especially at the gym — that are so misguided I almost cringe. I encourage you to be a critical consumer of fitness information. The following are the four myths I hear most often. Take a read and see if you have been consciously or unconsciously buying into them.

Figuring out a pre- and post-exercise nutrition regimen can be tricky. I get it — I have been there.

Like so many things in life, the trick is to find the balance; we need to eat enough before and after the workout to feel nourished and full, but not so much that we feel bloated and gross. Unfortunately, the balance will look slightly different for everyone. I have learned what works for me through trial and error. You will have to decipher what works for you, but there are a few tips I can offer that might help guide you in the right direction

Ten or so years ago the ball was all the rage - the new "it" fitness toy. Now it is more of a fitness staple; a toy people expect gyms to have, but aren't that excited to actually use. Recently I have rekindled my relationship with the ball. You could say I have had a stability ball renaissance; a ballaissance! The ball is effective, inexpensive and fun fitness tool - what is not to love? If your not using it I highly suggest you try it. Not sure where to start? Here are a few ideas.

By now most of you have probably heard the saying "sitting is the new smoking"; I didn't create this slogan, but I love it. I am all about encouraging people to sit less and move more. Excessive sitting (especially if you have poor body awareness) can result in bad posture, muscle imbalances, stiffness, and lack of circulation. Not only that, prolonged sitting negatively affects the cardiovascular, lymphatic, and digestive systems, not to mention your metabolism. It is associated with increased risk of cardiovascular disease, stroke, and diabetes, and it affects how your body metabolizes glucose.

Basically, move wherever and whenever possible.

Here are some workplace suggestions.

It is New Year's resolution time! Are you jumping on the fitness bandwagon, vowing to be more active in 2016? If so, FANTASTIC!

The prospect of starting a workout routine can be overwhelming. If you are feeling nervous or like you don't know where on earth to begin, know that you are not alone. The gym (especially the weight room) can feel like an intimidating place, and the cold can make winter running seem extremely daunting and unappealing.

So I have some helpful guidelines for you!

I credit my Christmas socks for keeping me active over the holidays; they make me smile, and put an extra pep in my step :-)

If you don't have magical socks, don't worry, these six tips will keep you active! All kidding aside, it is possible to make (mostly) healthy choices in December, it just takes some mindfulness and advance planning. (For additional tips, read my blog from December 1st).

I love the holidays. I have over 30 pairs of Christmas socks to prove it. But December isn't all fun, games and socks :-) The holidays can be stressful, especially if you are trying to make healthy choices.

Temptation is everywhere, BUT that doesn't mean you have to totally throw in the health towel! December is not the month to try and lose a significant amount of weight or drastically improve your lifestyle, but you also don't need to gain 10 pounds.

You can maintain your weight, make mostly healthy choices and still enjoy the holidays!

This may come as a surprise, but even though I know stretching is important, I find it hard to make myself do it. After a workout I just want to shower.

My solution: I developed two quick, yet effective stretching routines. In a previous blog (make hyperlink) I outlined my dynamic flexibility routine. Below I have detailed my favourite static stretches.