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A graduate of the theatre and dance program at Ryerson University in Toronto, actor Michelle Nolden, born in Brantford, Ont., has appeared in the CBS drama Numb3rs. She lives in Toronto and Los Angeles.

My goal

“Mostly to stay really strong. After having my son 16 months ago, my core-strength loss is what I notice the most. My workout is geared to getting that back.”

My workout

“Right now I try to make it to the gym three times a week – on a good week, I'll get there five times. If I need some motivation, I'll do a spin class. If I'm feeling energetic, I do my own 50-minute interval program: 10 minutes cardio on the elliptical or bike, then some free weights; lunges while doing circles with a medicine ball; push-ups with the medicine ball to work core and chest strength at the same time; some bicep and shoulder presses on the Bosu ball to practise balance; some tricep stuff, cable rows, step-ups on the weight bench. I'll do two sets of 15 and then get on the bike for two minutes to get my heart rate up. I'll do some stretches at the end and maybe some yoga sun salutations just to kind of ground me.

“I've run for years. I've done the L.A. marathon and the Toronto half marathon, but the time commitment is so high that I haven't been able to do it for two years. I'll be doing the 60K walk to end breast cancer this summer with a group of women from my neighbourhood.

“I also started playing hockey this past winter – my husband, Chris Szarka, is the executive producer of Rent-A-Goalie. I thought, if you can't beat 'em, join 'em. It's a lot harder than I thought.”

My lifestyle

“Our family does a lot of walking and biking – we're just generally pretty active. … For the most part I eat pretty balanced meals, although I'll treat myself here and there. I've come through being a dancer and being really strict with myself, so now my motto is everything in moderation. I've learned over the years that if I just kind of eat it when I want it, I don't crave it so much. With sleep I'm pretty lucky, I'm a good sleeper.”

My motivation

“When I was younger, it was more about vanity, feeling like I had to do it. Now it's more to stay strong and stay fit. I notice changes in my energy level if I don't go to the gym.”

My workout anthem

“I've got this mix of really old songs on my MP3 player that I've had for the past two years, but it still works for me – Whip It by Devo, Justin Timberlake – SexyBack. Copperhead Road [by Steve Earle] is on there, a bit of AC/DC. It runs the gamut.”

My challenges

“They have good child care at my gym, which makes it easier. … I have to go first thing in the morning. If I put it off, I won't do it. Always too many other things. When you have years of getting up for ballet class at 8 a.m., that just sticks. I go through spurts when I'm more disciplined and when I'm not. I think the challenge is just sticking with it.”

The critique

More core

Ms. Nolden could get more satisfying results by increasing the frequency and intensity of her core-conditioning exercises, or by taking a Pilates class, says Caron Shepley, co-owner of Personal Best training. “If she wants to really focus on core conditioning she could round her circuit exercises out with some contraction exercises – a.k.a. crunches.” Ms. Nolden should be careful to equally develop her core, upper and lower abdominals, obliques and lower back.

Yoga focus

Ms. Shepley recommends a more regular yoga routine to increase flexibility and prevent injuries. One option is vinyasa yoga, which incorporates a flow from one pose to the next. Or Ms. Nolden could consider a more sport-focused yoga class, such as yoga for runners or hockey players, that focuses muscles used in specific sports.

Walk it out

Ms. Nolden shouldn't underestimate the athleticism involved in the 60-kilometre Weekend to End Breast Cancer, Ms. Shepley says. “She can't properly train herself to walk for 60K by running or cycling or practising other forms of cardio. Although running and walking use similar muscles, the two activities use the muscles differently.”

Make friends

Ms. Shepley suggests finding a workout buddy and putting together a regular schedule. “If a day comes up where you feel you are too tired or busy to do a workout, your sense of obligation to your buddy will keep you on track.”

Special to The Globe and Mail