Once again after moving as fast as I can, I have bought a business and ended one in eight months.
I've been reading up a whole lot on stress and I am always interested in doing things that make me feel a whole lot better. My self diagnosis this month, after running on 110% with my engine revved in high gear for years, is that I am dealing with 'adrenal exhaustion'. I couldn't do anymore and felt the need to LET GO of everything outside of my family and home. It is time to rebuild slowly and to consider acting OPPOSITE of how I feel.
I don't need to go to the doctor for this one as she's already telling me what I intuitively know. I am opting for the spiritual and holistic approach to healing this ailment. It is so refreshing to have this approach given as an option from an MD, yet that's what makes Dr. Northrup such a refreshing read.
http://www.drnorthrup.com/womenshealth/healthcenter/topic_details.php?topic_id=94
I have had an extremely high stress load in the last decade and it's finally caught up to me I am ready to make significant changes. I've run from the pain of loosing my mom, getting divorced, loosing my dad six months later, my mother-in-law 3 weeks later, my uncle the following year and a year later suddenly loosing my dear younger sister to a brain aneurysm. Multiple moves, marriage (good stress), having two beautiful babies (good stress), having my brother deported, almost loosing my eldest brother a month after my sister died, my only aunt leaving to move away to Scotland; major job changes, retraining into new career, buying a business and ending a business. A lifetime of loss in a decade, yet being from such strong Irish stock you just get on with it. As my mom would say, 'too bad, so sad, that's life' and we'd chuckle. I've been moving so fast so as to not have to feel any of the emotions. The last time I slowed down I fell into post-partum depression and really who has time for that so I started moving fast again, working-out, running, training, planning my life. People used to say, 'Wow how do you do it all?" What I didn't understand is that maybe what they meant to say was slow down, don't do so much. I honestly didn't know any other way and who in the world was going to do it all if I didn't? I should have had a clue that the fear of doing yoga meant I feared slowing down. Whatever would become of me if I slowed down?
Today I know there is no way through processing stressful events but directly through them. I cannot run away or stay in denial. Past experience has shown me that our body knows how to slow us down when it's under great stress. In 2000, when my mom was facing amputation of her first leg, I contracted shingles and my doctor asked if I would now consider a month of rest. I have a choice to take action today and slow down before that or something worse happens. So I can race after what I think is best for me or I can slow down and let wellness and opportunities come to me, while I'm busy taking care of me and my family.
I must be honest and tell you that slowing down goes 100% against my natural urge to race out and make it happen. You see I've always thought that slowing down would mean I'd miss opportunities, I would fall behind, go broke or loose it all. A little dramatic or black and white but that' s me and how I often think.
I do get red flags or intuitive signs on whether to go this way or that way but I only see them if and only if I get quiet and listen. If I want something really bad I speed up again and miss the signs. The message this month given to me by multiple teachers; is to BE STILL and it fills me with terror! I can't figure out why other than it is the unknown. For me the wonderful saying BE STILL AND KNOW I AM GOD comes to mind and it sounds like a peaceful and wonderful thought- FOR you!
Today though that is my meditation, BE STILL. I'm handing over my wellness, career and my life, I am done. I am excited to see what is planned because my planning hasn't resulted in the best things for my health and my family. I've trained others to wellness, started them on the path, cheered and encouraged them and then sat down on the sideline exhausted, disillusioned and wanting cookies. My good friend Elaine has warned me after I told her of a great job opportunity I recently saw, to not get on the 'next bus' as I might miss the 'right bus'. I'm moving slowly into a very exciting chapter of my life, I have no idea what it looks like but I'm excited nonetheless, the suspense is almost too much to bear but I promise myself I will sit on my hands and let it happen.
Monday, October 28, 2013
Tuesday, June 11, 2013
Travel or holidays coming up soon? Keep on being active and moving throughout the summer months.
Dragonfly fitness is happy to welcome guest blogger Mike. He shares tips on how to stay active and adhere to a fitness routine while travelling. Have a safe and active summer.
Keep on Moving While Your
Travels Take You Away from Home
You might be glued to your fitness routine whether you hit the
gym, go to the pool, take a daily bike ride or go to an exercise class. But when
it is time to go on a trip, many of us throw our exercise program out the
window. However, you don't need to be one of those people if you plan ahead and
be diligent about including fitness into your travel itinerary. When organizing
your trip, just imagine that you are a travel agent, planning a fitness-focused
vacation or business trip for your client. You are important. Make your health
a priority and stay active.
The Right Place: Choosing a Hotel that Cares about Fitness
First of all, you need to think about your accommodations. Don't
be too casual about finding a hotel as you can easily find one that has a
quality fitness room and a pool. You might even find a resort that provides you
with exercise classes. On my last trip to San Francisco, I was able to book
accommodations that had superb facilities and classes when I wanted to use them
by checking through a travel reviews site/app called Gogobot. Gogobot gave me a list of
San Francisco hotels and from there I was able to discern which ones had
the best facilities for the price I wanted without giving up the other parts
that make a hotel room great. If you can’t find a hotel with fitness
facilities, your room can turn into your fitness room as well. You have your
body for plank exercises, push-ups and sit-ups. Bring some resistance bands for
more strength training and your laptop can provide you with access to an
exercise instructor in your room. And don't forget to bring sneakers and
workout clothes as you can't leave any room for excuses. See
this great resource for ways to incorporate exercise into your hotel stay.
Once you get to your hotel, be sure to schedule a time every day in your
itinerary when you will exercise. If you want some variety, do something
different each day - head to the pool
one day, the fitness room the next, a walk the following day and work out in
your room on another day.
Don't Forget About Staying Active While on the Road or In the Air
When you head to the airport, park far away and make your walk in
a workout. Once you get inside, don't stay in one place, walk from one end of
the airport to the other. Some international airports are catering to patrons
and even providing them with exercise rooms and walking courses while they wait
for their flight. Use them! Don't waste any time just taking up space! If you
are driving, be sure to stop every few hours, get out and take a walk. Not only
will you be less fatigued but you will have more energy and your body will
thank you.
Make Exercise Part of the Plan
Depending where you are, you
could play tourist and rent a bicycle or take a hike. Visit museums or take
guided tours – both usually encourage lots of walking. Take a cue from
Men's Health for suggestions. Keep healthy food choices in your room. When
you go out to eat, choose from the lighter side, combining your eating habits
with your exercise efforts and when you return home from your trip, you’ll be satisfied
with the knowledge that you took good care of yourself while you were away on
business or pleasure.
Mike Manning
mikemanningmusings.blogspot.com
Tuesday, March 12, 2013
Exercise as a Cancer treatment?
I was out running the West Vancouver Seawall Monday
night with my Body Exchange Run Group and I don’t like admitting this but it’s
the real me. Unless I get my exercise in
for the day my mindset can tend to waver to the depressive and negative sadly
that is how this chick is hardwired. No
matter what I do I cannot think myself out of these thoughts and feelings. I have to move myself out of them. Thirty minutes is all it takes of elevating
my heart rate to release a flood of endorphins and soon after all is right in
the world and everything seems possible.
Friends and loved ones with cancer don’t get to
control most aspects of what is happening to them when their battle begins. For some, exercise can become that one thing
they can control to promote improved wellness both physically and
mentally. Melanie has a heart and a
voice for those battling cancer. Thank you Melanie for your encouraging tips
below.
Exercise: An Additional Cancer Treatment
Exercise is essential to living a healthy life. It strengthens the heart and muscles of the body, as well as improves circulation to the limbs and internal organs. In general, exercise simply makes people feel better about themselves. Despite these universal benefits, certain people have been discouraged from having an exercise regimen. Cancer patients are among those people. After years of forbidding patients from exercising, doctors now urge cancer patients to exercise because of the long list of benefits which research has indicated actually helps.
Exercise is essential to living a healthy life. It strengthens the heart and muscles of the body, as well as improves circulation to the limbs and internal organs. In general, exercise simply makes people feel better about themselves. Despite these universal benefits, certain people have been discouraged from having an exercise regimen. Cancer patients are among those people. After years of forbidding patients from exercising, doctors now urge cancer patients to exercise because of the long list of benefits which research has indicated actually helps.
Strengthens the muscles
One of the unfortunate side effects of cancer is extreme fatigue. Many cancer patients have their hearts and muscles weakened even further when they go through treatment. Any movement that further exerts these muscles may seem more harmful than beneficial. However, the exact opposite appears to be the case. Light to moderate-intensity exercise will strengthen a cancer patient's muscles and give him or her more energy throughout the day.
Improves Circulation
Another symptom commonly experienced by cancer patients is poor circulation. The problem may initially start in the heart or lungs, but it has the ability to disrupt every major function in the body. Thirty minutes of exercise each day will bring in more oxygen and the increased heart rate will allow the body to distribute that oxygen where it is needed. Improving circulation with exercise will allow the organ systems to function more efficiently which will in turn help treatments be as successful as possible.
Improves Quality of Life
People with mesothelioma and other forms of cancer tend to get depressed when they have to rely on others for help with basic tasks. However, exercise has the ability to create exactly what they need: more lean muscle mass. This new muscle mass will give them added strength when beginning treatment, which often reduces muscle mass. It will also give them confidence and a sense of pride in their independence.
Cancer is something that doctors take very seriously. Their ban on exercise was only set in place for them to monitor a patient's progress. However, moderate levels of exercise will not get in the way of that. If anything, exercise will give cancer patients the strength and courage to continue fighting.
http://www.mesothelioma.com/blog/authors/melanie/
Wednesday, February 13, 2013
Fearless Fitness at any Size
I'm not always so regular with my blogging that is and it's usually because I'm so darn busy! I'm trying to slow down and smell the roses but plenty of time for doing that when I'm old or as the Irish would say 'on the other side of the grass'. I'm blessed today with energy and health and I couldn't ask for more. I did want to let you know that I've bought Body Exchange North Shore and am so pleased to be running fit camps for plus size clients as well as continuing with my Dragonfly clients. No matter your shape or size we need to keep moving to stay well. Check me out at http://bodyexchange.ca/locations/north_vancouver/
I worked for Body Exchange for years and when the licence to own was available I was all over it. I love this group of clients because they work it and they are serious about change! There's a level of support and encouragement I've not seen in other boot camps. I'm all about FEARLESS FITNESS AT ANY SIZE!!!!
I worked for Body Exchange for years and when the licence to own was available I was all over it. I love this group of clients because they work it and they are serious about change! There's a level of support and encouragement I've not seen in other boot camps. I'm all about FEARLESS FITNESS AT ANY SIZE!!!!
Sunday, July 8, 2012
I'm coming back!
70 degrees out and I've just finished setting up my seven year old son’s lemon aid stand/garage sale out front of the house and am now able to sneak downstairs to jump on my spin bike in the basement. I've gotten back on the fitness wagon so to speak in the last two weeks. I lost all balance in my life when I took on a new sales job in February. A few pounds later and a feeling of blah both mentally and physically, I as so sick and tired of my own negative self talk I knew change was needed. I'm proud to report I am now an early morning riser as a participant at bootcamp 2x a week.
I should have known better but I dealt with my stresses in all the wrong ways. After a long day of working, juggling jobs, part time training and parenting I took solace at the end of my day on my couch with my friend, Cadbury Fruit and Nut. I was even sneaking into my husband’s potato chips when he’d go to bed early. I don’t even like chips!
It's hard work mentally getting back to healthy routines and while I'm not always at the back of the class at the 6am runs most of the time I am but I am there. I'm humbled, getting stronger and really happy at 7am when it's all done! So my couch comrades I agree coming back is hard and getting started is as well but nothing good come easy or without some ACTION. One workout at a time and having to constantly squelch the inner pessimist who wants me to fail I am now giving the power back to my inner optimist!!!
My fitness goals this month have been:
• Week one goal was to show up to class!
• Week two keep going to class!
• Week three I’ve had two goals; add an extra workout in between classes and in honor of my sister Catherine who after she died in April 2009 gave the gift of life donating two kidneys, as well as to support my good friend Pauline who is on dialysis for kidney disease; I’ve signed up to run in the 5km Kidney Walk/Run on August 12, 2012.
https://kidney.akaraisin.com/pledge/Participant/Home.aspx?seid=4894&mid=9&Lang=en-CA&pid=1055346
If you are struggling and contemplating change please pick up that 1000lb phone if you need to register for a class, a trainer or to get help and as they say, just do it!
http://www.dragonflyfitness.ca/
I should have known better but I dealt with my stresses in all the wrong ways. After a long day of working, juggling jobs, part time training and parenting I took solace at the end of my day on my couch with my friend, Cadbury Fruit and Nut. I was even sneaking into my husband’s potato chips when he’d go to bed early. I don’t even like chips!
It's hard work mentally getting back to healthy routines and while I'm not always at the back of the class at the 6am runs most of the time I am but I am there. I'm humbled, getting stronger and really happy at 7am when it's all done! So my couch comrades I agree coming back is hard and getting started is as well but nothing good come easy or without some ACTION. One workout at a time and having to constantly squelch the inner pessimist who wants me to fail I am now giving the power back to my inner optimist!!!
My fitness goals this month have been:
• Week one goal was to show up to class!
• Week two keep going to class!
• Week three I’ve had two goals; add an extra workout in between classes and in honor of my sister Catherine who after she died in April 2009 gave the gift of life donating two kidneys, as well as to support my good friend Pauline who is on dialysis for kidney disease; I’ve signed up to run in the 5km Kidney Walk/Run on August 12, 2012.
https://kidney.akaraisin.com/pledge/Participant/Home.aspx?seid=4894&mid=9&Lang=en-CA&pid=1055346
If you are struggling and contemplating change please pick up that 1000lb phone if you need to register for a class, a trainer or to get help and as they say, just do it!
http://www.dragonflyfitness.ca/
Tuesday, January 17, 2012
Variety the Spice of Life
Hey I’m Spin-blogging again! This multi-tasking, busy mom/trainer seldom does one task at a time!! I haven't been online or blogging for months as work was so busy in the fall that by the end of the night I’d fall asleep in front of my computer as I completed more schooling for my senior's fitness certification. Life is a little saner now in 2012. Variety has become the new spice of my work life. Last year I started a new one day contract at a local seniors centre running a day program for physical and brain fitness for seniors and I just love it! What a superb group of people.
While some may think that chair fitness is for the frail let me tell you how wrong you are. One client who is 98 years old keeps up both physically and mentally and she prefers standing up to do her weights. She can also touch her toes from a standing position and is very happy to show this amazing skill off. Can you touch your toes? The physical abilities in this group are varied and the conversational and brain fitness component is the highlight to my work week. Most of our abdominal workout comes from our laughing!
You do know you can do a full body resistance workout sitting down. Of course it is preferable for your heart if you move at a pace that makes talking uncomfortable and a few beads of sweat are a good indicator to working in the correct training zone. If at any age not just when you are a senior when you cannot motivate yourself to do any physical fitness, have an injury, a sedentary lifestyle or are just plain lazy it really is a downward and slippery slope to either illness, injury, obesity, or in some cases depression.
The amazing seniors I work with know that the key to longevity and good health (at least the part we play a role in) is eating smaller portions of healthy food more frequently, moving more, loads of laughter and being connected with others. For your sake, find a class, Google a routine or if you really need help to give it a kick, your buttocks that is - hire me (or another trainer if you must) to work with. 2012 - invest in your health!
Dragonfly Fitness is happy to provide in 2012 a new SENIORS MOBILE FITNESS AND COMPANIONSHIP Options at very affordable prices as well as telephone coaching to help you achieve those goals by breaking through and working through the issues that block you! Call me for more information at 604 803-7757 www.dragonflyfitness.ca Have a healthy and happy day!
While some may think that chair fitness is for the frail let me tell you how wrong you are. One client who is 98 years old keeps up both physically and mentally and she prefers standing up to do her weights. She can also touch her toes from a standing position and is very happy to show this amazing skill off. Can you touch your toes? The physical abilities in this group are varied and the conversational and brain fitness component is the highlight to my work week. Most of our abdominal workout comes from our laughing!
You do know you can do a full body resistance workout sitting down. Of course it is preferable for your heart if you move at a pace that makes talking uncomfortable and a few beads of sweat are a good indicator to working in the correct training zone. If at any age not just when you are a senior when you cannot motivate yourself to do any physical fitness, have an injury, a sedentary lifestyle or are just plain lazy it really is a downward and slippery slope to either illness, injury, obesity, or in some cases depression.
The amazing seniors I work with know that the key to longevity and good health (at least the part we play a role in) is eating smaller portions of healthy food more frequently, moving more, loads of laughter and being connected with others. For your sake, find a class, Google a routine or if you really need help to give it a kick, your buttocks that is - hire me (or another trainer if you must) to work with. 2012 - invest in your health!
Dragonfly Fitness is happy to provide in 2012 a new SENIORS MOBILE FITNESS AND COMPANIONSHIP Options at very affordable prices as well as telephone coaching to help you achieve those goals by breaking through and working through the issues that block you! Call me for more information at 604 803-7757 www.dragonflyfitness.ca Have a healthy and happy day!
Wednesday, September 14, 2011
What's your pain?
I picked up the phone today to connect or network with a fabulous lady and successful business owner of www.bodyexchange.ca she said something Epic to me at least and I feel it’s worthy of sharing.
We were talking about health and fitness and what it is that is blocking our clients and sometimes ourselves from achieving our desired fitness levels. What is causing the self destructive behaviours that block us from greatness such as: over-eating, over-drinking, over-anything that works in numbing us out.
Pain! What's your pain? Not the one in your knee or your back or your backside; but the one in your heart? That pain untouched, not healed or not shared will continue to cause the unhealthy self-sabotage that many of us are afflicted with.
My pain is still loss and grief. In the last decade I've lost my mom at 63 after two leg amputations, my dad 6 months later to heart attack at the age of 66 and my mother-in-law who passed three weeks later from cancer. They all missed the birth of our first son by 6 months. Just when I got a little bit of balance and what I thought a grip on parenting I was diagnosed with postpartum depression. I was treated for depression but I believe it was unresolved or repressed grief.
After that next dark valley came the most unexpected and sudden loss when my baby sister dropped dead at 42 years old from a massive brain aneurysm. My bottom fell out. I have never experienced such earth shattering pain. I really thought I had experienced walking through loss until this loss. I had done multiple grief groups and counseling all good work but the loss of Catherine had me completely derailed for a good six months.
All I knew is I had to fake it for my kids and I had to keep on the path of health and wellness. I continued to teach (all the while faking joy) and yet was inspired by others wanting to change their lives and my sister was all over that. So I continue and will continue to trudge along this journey and while I've come out that dark tunnel and see sunshine again, when I experience those valleys of emotions or if I'm up late eating junk I try to pause as those are my signals to share with others my pain. Even if my head and heart aren’t connecting what's going on my negative behaviours are my signals that something is going on and usually if I talk it comes out.
A burden shared is a burden halved. I keep teaching, moving, sharing, motivating and educating so I (we) can share abundant health. So go move and be grateful for your body regardless of the shape. Remember wellness starts in our heart, then our mind, and then by moving and healthy eating. I wish you abundance.
We were talking about health and fitness and what it is that is blocking our clients and sometimes ourselves from achieving our desired fitness levels. What is causing the self destructive behaviours that block us from greatness such as: over-eating, over-drinking, over-anything that works in numbing us out.
Pain! What's your pain? Not the one in your knee or your back or your backside; but the one in your heart? That pain untouched, not healed or not shared will continue to cause the unhealthy self-sabotage that many of us are afflicted with.
My pain is still loss and grief. In the last decade I've lost my mom at 63 after two leg amputations, my dad 6 months later to heart attack at the age of 66 and my mother-in-law who passed three weeks later from cancer. They all missed the birth of our first son by 6 months. Just when I got a little bit of balance and what I thought a grip on parenting I was diagnosed with postpartum depression. I was treated for depression but I believe it was unresolved or repressed grief.
After that next dark valley came the most unexpected and sudden loss when my baby sister dropped dead at 42 years old from a massive brain aneurysm. My bottom fell out. I have never experienced such earth shattering pain. I really thought I had experienced walking through loss until this loss. I had done multiple grief groups and counseling all good work but the loss of Catherine had me completely derailed for a good six months.
All I knew is I had to fake it for my kids and I had to keep on the path of health and wellness. I continued to teach (all the while faking joy) and yet was inspired by others wanting to change their lives and my sister was all over that. So I continue and will continue to trudge along this journey and while I've come out that dark tunnel and see sunshine again, when I experience those valleys of emotions or if I'm up late eating junk I try to pause as those are my signals to share with others my pain. Even if my head and heart aren’t connecting what's going on my negative behaviours are my signals that something is going on and usually if I talk it comes out.
A burden shared is a burden halved. I keep teaching, moving, sharing, motivating and educating so I (we) can share abundant health. So go move and be grateful for your body regardless of the shape. Remember wellness starts in our heart, then our mind, and then by moving and healthy eating. I wish you abundance.
Monday, September 12, 2011
I'm perfectly Imperfect I'm a Progressional Athlete
It's tough some days being a self-employed personal trainer. You see it’s a lonely business when I’m away from my clients and left to my own mind. When alone my mind defaults to the negative loop tapes and I do believe three tapes play at once in my mind. They tell me I should have rock hard abs, I should not have had that berry crumble last night, horrors if I'm online or reading a fitness magazine that I see those images and feel a sense of failure as I don't look like those super athletes or the super models who by the way have great pressure and magical tricks to capture those professional images of perfection. Usually after my workouts the tapes stop and I remember I'm just perfect the way I am.....perfectly imperfect.
For each person being ‘in shape’, the shape you desire is a very personal thing. Just the word ‘shape’ leads one to believe that this quest is an actual body shape and of course our society screams ‘skinny” is the shape. Don’t get me wrong it would be greet to be firm all over and have the muscle tone and definition I absolutely desire but people its progress not perfection. I am a Progressional Athlete. Professionals or elite athletes do NOT achieve what they do without sacrifice; be it relationships, never having treats or time with their kids (if they have any) and the list could go on. Define your own success. If I can fit a workout in everyday, be a good mom, wife, train my clients and keep a home somewhat clean - I am laughing and I am generally happy.
In regards to shape I learned awhile back to ‘never judge a book by its cover’ and fit isn’t about size. I have been blessed to work with some extremely strong and fit trainers and clients at the Body Exchange Health and Fitness. These plus-size clients are strong and fit and are achieving their goals long-term one day at a time, one workout at a time. They know results take time and loads of effort.
As a working mom balance is my constant challenge. For me to be the best person I can for my family and for you as a trainer I need to eat well and sweat hard daily. I cannot afford to call a walk my workout today - maybe later in my life. Today to shed unwanted calories and achieve the endorphin release I need to keep me sane I must raise my heart rate to my acceptable training zone. Google that folks. Depending again on the time I have that day sometimes it means splitting my desired 60 min into 2-30 minute workouts or 3-20 minute time frames. Be creative, today my workout was in the basement on my spin bike while I did laundry, spinning while watching the spin cycle. We can't all be carrying our yoga mats into a studio while wearing our lulu pants and then going for skinny lattes (but I can dream).
Look around your home got a room you can groove in? Spin, do a fitness DVD, join a class, walk, run, or dance. What's holding you back? No money get a workout off the internet or at the library, got money hire a trainer or join a group fitness class or bootcamp. People, it is progress not perfection.
If I can fit a workout in everyday, be a good mom and wife, eat healthy, train my clients and keep a home I am a success – if I don’t succeed at all the above I am still a success. Move more and eat less! Blessings to you and yours!
For each person being ‘in shape’, the shape you desire is a very personal thing. Just the word ‘shape’ leads one to believe that this quest is an actual body shape and of course our society screams ‘skinny” is the shape. Don’t get me wrong it would be greet to be firm all over and have the muscle tone and definition I absolutely desire but people its progress not perfection. I am a Progressional Athlete. Professionals or elite athletes do NOT achieve what they do without sacrifice; be it relationships, never having treats or time with their kids (if they have any) and the list could go on. Define your own success. If I can fit a workout in everyday, be a good mom, wife, train my clients and keep a home somewhat clean - I am laughing and I am generally happy.
In regards to shape I learned awhile back to ‘never judge a book by its cover’ and fit isn’t about size. I have been blessed to work with some extremely strong and fit trainers and clients at the Body Exchange Health and Fitness. These plus-size clients are strong and fit and are achieving their goals long-term one day at a time, one workout at a time. They know results take time and loads of effort.
As a working mom balance is my constant challenge. For me to be the best person I can for my family and for you as a trainer I need to eat well and sweat hard daily. I cannot afford to call a walk my workout today - maybe later in my life. Today to shed unwanted calories and achieve the endorphin release I need to keep me sane I must raise my heart rate to my acceptable training zone. Google that folks. Depending again on the time I have that day sometimes it means splitting my desired 60 min into 2-30 minute workouts or 3-20 minute time frames. Be creative, today my workout was in the basement on my spin bike while I did laundry, spinning while watching the spin cycle. We can't all be carrying our yoga mats into a studio while wearing our lulu pants and then going for skinny lattes (but I can dream).
Look around your home got a room you can groove in? Spin, do a fitness DVD, join a class, walk, run, or dance. What's holding you back? No money get a workout off the internet or at the library, got money hire a trainer or join a group fitness class or bootcamp. People, it is progress not perfection.
If I can fit a workout in everyday, be a good mom and wife, eat healthy, train my clients and keep a home I am a success – if I don’t succeed at all the above I am still a success. Move more and eat less! Blessings to you and yours!
Tuesday, August 9, 2011
Stress and Belly Fat
Did you know that stress can be your worst fat loss enemy? In the past few days working with my clients and talking with lady friends the subject of tummy fat has come up more than a few times. What is causing it? STRESS!!!!
While cortisol is an important hormone and a helpful part of the body’s response to stress, it’s important that the body’s relaxation response be activated so the body’s functions can return to normal following a stressful event. Higher and prolonged levels of cortisol in the bloodstream not only have numerous negative health effects on your immune system it is also responsible for increased abdominal fat. Unfortunately, in our current high-stress culture, the body’s stress response is activated so often that the body doesn’t always have a chance to return to normal, resulting in a state of chronic stress. So what does one do? You must build in some ‘de-stressors’ and if you can do even one of these steps your body and belly will thank you!
1. Exercise – Of course this is number one for me and should be for you! This is one of the most effective and healthiest ways to deal with any kind of stress. Get moving, do something that you enjoy, do it daily and try your best to get a sweat on!
2. Network, Fellowship, Find YOUR Tribe – Reach out to family and friends to develop meaningful relationships. Stay in touch, even when you feel the most stressed.
3. Meditate and Slow Down – Build in some down time where you do nothing. Practice sitting for five minutes and just focus on your breath or something positive like gratitude. Increase that time and see how much more effective you are after re-setting your body’s stress response timer.
4. Be of Service and get out of yourself– Sometimes the best way to help yourself feel better is to help someone else. Small gestures can make a big difference and can get you out of yourself. I don’t know about you but I sure get sick of me, me, and more me.
5. Powerful words – Develop positive self talk or a mantra to encourage yourself. You are a grown woman and don’t need to hear it from others (although geez sometimes it’s nice).
6. Rest – Most adults need 7-8 hours of sleep and almost everyone gets over tired. Stress can seem insurmountable under these conditions, so try to get your zzz’s on a regular basis.
7. LAUGH – Have a laugh, or plan something fun. Even if you’re under a timeline, sometimes by taking a break or having something to look forward to, it gives you renewed strength and energy. So take a break and have some fun.
8. WALK AWAY from or limit the time you spend with the people in your life who are negative, scared and fearful. They will drag you down and take your energy. Trust your intuition on who they are.
9. 70% is good enough – Accept imperfection for some things. Be realistic, don’t purposely set the bar low, do your best, but then accept your best even if it’s not perfect. Take imperfect action.
10. Be Creative – Nurture this side of yourself. Journal, paint, garden or cook.
11. Get organized – De-stress your mind and de-clutter your life. By getting organized you will save time too. Anyone looking for service work you are welcome to come by and help me out here.
12. Say ‘NO’ – Don’t over plan your life and prioritize what’s important to you (like exercise (put it in your day timer – make a date with YOU or a trainer!) This may mean saying no to some things like volunteering, social invitations, work commitments.
While cortisol is an important hormone and a helpful part of the body’s response to stress, it’s important that the body’s relaxation response be activated so the body’s functions can return to normal following a stressful event. Higher and prolonged levels of cortisol in the bloodstream not only have numerous negative health effects on your immune system it is also responsible for increased abdominal fat. Unfortunately, in our current high-stress culture, the body’s stress response is activated so often that the body doesn’t always have a chance to return to normal, resulting in a state of chronic stress. So what does one do? You must build in some ‘de-stressors’ and if you can do even one of these steps your body and belly will thank you!
1. Exercise – Of course this is number one for me and should be for you! This is one of the most effective and healthiest ways to deal with any kind of stress. Get moving, do something that you enjoy, do it daily and try your best to get a sweat on!
2. Network, Fellowship, Find YOUR Tribe – Reach out to family and friends to develop meaningful relationships. Stay in touch, even when you feel the most stressed.
3. Meditate and Slow Down – Build in some down time where you do nothing. Practice sitting for five minutes and just focus on your breath or something positive like gratitude. Increase that time and see how much more effective you are after re-setting your body’s stress response timer.
4. Be of Service and get out of yourself– Sometimes the best way to help yourself feel better is to help someone else. Small gestures can make a big difference and can get you out of yourself. I don’t know about you but I sure get sick of me, me, and more me.
5. Powerful words – Develop positive self talk or a mantra to encourage yourself. You are a grown woman and don’t need to hear it from others (although geez sometimes it’s nice).
6. Rest – Most adults need 7-8 hours of sleep and almost everyone gets over tired. Stress can seem insurmountable under these conditions, so try to get your zzz’s on a regular basis.
7. LAUGH – Have a laugh, or plan something fun. Even if you’re under a timeline, sometimes by taking a break or having something to look forward to, it gives you renewed strength and energy. So take a break and have some fun.
8. WALK AWAY from or limit the time you spend with the people in your life who are negative, scared and fearful. They will drag you down and take your energy. Trust your intuition on who they are.
9. 70% is good enough – Accept imperfection for some things. Be realistic, don’t purposely set the bar low, do your best, but then accept your best even if it’s not perfect. Take imperfect action.
10. Be Creative – Nurture this side of yourself. Journal, paint, garden or cook.
11. Get organized – De-stress your mind and de-clutter your life. By getting organized you will save time too. Anyone looking for service work you are welcome to come by and help me out here.
12. Say ‘NO’ – Don’t over plan your life and prioritize what’s important to you (like exercise (put it in your day timer – make a date with YOU or a trainer!) This may mean saying no to some things like volunteering, social invitations, work commitments.
Sunday, August 7, 2011
Trying to figure out how to lose weight fast and safe can be confusing and overwhelming. There is so much information out there that can be baffling, overwhelming and it just makes you want to throw your hands up in the air or rather into a bag of chips. I hope this information can help you begin the path to weight loss safely and without pills. While weight loss isn't complicated (it's simply calories in minus calories out), how to lose weight fast and healthy is not so simple. Here's a 12-step plan for how to lose weight fast naturally. It starts with 5 basics:
• Make a commitment.
• Eat only healthy foods.
• Consume fewer calories.
• Get super quality nutrition.
• Exercise enough every day.
And while slow weight loss tends to be more permanent, it's still definitely possible to lose weight a little faster. But how fast is fast and how fast is safe?
12 Steps to Lose Weight Fast Naturally
You could lose 20 pounds of water weight your first week. But that's not fat. It takes approximately 3,500 calories to add or subtract a pound of body fat. So for each 500 fewer daily calories, you lose about a pound a week.
1. Reduce calories per pound. If you currently eat 2,700 calories a day, by cutting down to 1,200 daily calories, you could possibly lose 3 pounds a week. But never average less than 1,000 to 1,200 calories a day.
2. Eat small meals more often. Eating every 2-3 hours helps you keep blood sugar stable, avoid ravenous hunger and make healthier choices. Don’t get too busy to eat or you will sabatoge all your efforts. Plan ahead and think of healthy choices and prepare those healthy snacks and bring them along on those errands, don’t look for them at the mall or work that’s where you find sugar and empty calories! BEWARE.
3. Include way more daily fiber. Try filling up on high fiber foods that are low in calories, you can satisfy your hunger and feel full on less food.
4. Keep a daily written record. Tracking calories, exercise and emotions in a weight loss journal, keeps you aware, accurate and accountable.
5. Manage time for weight loss. Learning how to lose weight fast, safe and healthy is a major project that takes time management and focus. Research nutrition online there are so many incredible sites dedicated to your health and wellness. If you don’t know what protein or carbs really are then Google it and learn it. Print if off and post it on the inside of your kitchen cupboards. My favorite website: www.sparkpeople.com
6. Exercise and be more active. Since physical activity burns calories and muscle burns more calories than fat, including exercise and weight training in your lose weight fast plan will help you lose weight faster. Weight training is especially important for women to prevent osteoporosis and ladies it helps to speed up your metabolism, burning calories faster and more efficiently. Hire a trainer to get you started or ask for help at your local gym. Correct form for your exercises is critical in achieving your goals and preventing injuries.
7. Drink pure calorie-free water. A high water intake fills you up, carries nutrients to cells and detoxifies your body. So drink at least 8 cups a day.
8. Choose the healthiest foods. We all know that a low calorie diet is much healthier – as long as you're eating the healthiest foods. This includes:
• Plenty of fresh fruits and vegetables (preferably organic meaning (chemical free),
• Good quality low fat, high protein foods,
• And enough good fats with limited bad fats.
9. Avoid sweet and salty foods. Salt and sugar cause water retention and food cravings. Stick with low sodium and low glycemic foods.
10. Get every important nutrient. If you want to be thin, looking good and feeling good too, you need to include quality health supplements.
11. Stop feeding your emotions. Hunger is generally not the cause of overeating. Emotions are. So to lose weight fast (or slow) it's absolutely necessary to learn how to stop emotional eating and overeating. Get help, your life depends on it.
12. Focus and keep your eyes on the prize. To win the battle, you must make "lose weight" the goal through visualization. Do you have a holiday or event coming up? Picture what you want to look like and keep that image as your focus when grabbing for the junk food or the extra drink. Picture where you want to be in 5 or 10 years or even 1 year from now? Healthy and hiking or testing blood sugar levels and bedridden due to some self-inflicted health condition. Are you sick and tired of being sick and tired? The choice is yours and you have to be ready to make your change!
To lose weight fast and healthy you still need to put these 12-steps for how to lose weight naturally into action. It works when you work it!
• Make a commitment.
• Eat only healthy foods.
• Consume fewer calories.
• Get super quality nutrition.
• Exercise enough every day.
And while slow weight loss tends to be more permanent, it's still definitely possible to lose weight a little faster. But how fast is fast and how fast is safe?
12 Steps to Lose Weight Fast Naturally
You could lose 20 pounds of water weight your first week. But that's not fat. It takes approximately 3,500 calories to add or subtract a pound of body fat. So for each 500 fewer daily calories, you lose about a pound a week.
1. Reduce calories per pound. If you currently eat 2,700 calories a day, by cutting down to 1,200 daily calories, you could possibly lose 3 pounds a week. But never average less than 1,000 to 1,200 calories a day.
2. Eat small meals more often. Eating every 2-3 hours helps you keep blood sugar stable, avoid ravenous hunger and make healthier choices. Don’t get too busy to eat or you will sabatoge all your efforts. Plan ahead and think of healthy choices and prepare those healthy snacks and bring them along on those errands, don’t look for them at the mall or work that’s where you find sugar and empty calories! BEWARE.
3. Include way more daily fiber. Try filling up on high fiber foods that are low in calories, you can satisfy your hunger and feel full on less food.
4. Keep a daily written record. Tracking calories, exercise and emotions in a weight loss journal, keeps you aware, accurate and accountable.
5. Manage time for weight loss. Learning how to lose weight fast, safe and healthy is a major project that takes time management and focus. Research nutrition online there are so many incredible sites dedicated to your health and wellness. If you don’t know what protein or carbs really are then Google it and learn it. Print if off and post it on the inside of your kitchen cupboards. My favorite website: www.sparkpeople.com
6. Exercise and be more active. Since physical activity burns calories and muscle burns more calories than fat, including exercise and weight training in your lose weight fast plan will help you lose weight faster. Weight training is especially important for women to prevent osteoporosis and ladies it helps to speed up your metabolism, burning calories faster and more efficiently. Hire a trainer to get you started or ask for help at your local gym. Correct form for your exercises is critical in achieving your goals and preventing injuries.
7. Drink pure calorie-free water. A high water intake fills you up, carries nutrients to cells and detoxifies your body. So drink at least 8 cups a day.
8. Choose the healthiest foods. We all know that a low calorie diet is much healthier – as long as you're eating the healthiest foods. This includes:
• Plenty of fresh fruits and vegetables (preferably organic meaning (chemical free),
• Good quality low fat, high protein foods,
• And enough good fats with limited bad fats.
9. Avoid sweet and salty foods. Salt and sugar cause water retention and food cravings. Stick with low sodium and low glycemic foods.
10. Get every important nutrient. If you want to be thin, looking good and feeling good too, you need to include quality health supplements.
11. Stop feeding your emotions. Hunger is generally not the cause of overeating. Emotions are. So to lose weight fast (or slow) it's absolutely necessary to learn how to stop emotional eating and overeating. Get help, your life depends on it.
12. Focus and keep your eyes on the prize. To win the battle, you must make "lose weight" the goal through visualization. Do you have a holiday or event coming up? Picture what you want to look like and keep that image as your focus when grabbing for the junk food or the extra drink. Picture where you want to be in 5 or 10 years or even 1 year from now? Healthy and hiking or testing blood sugar levels and bedridden due to some self-inflicted health condition. Are you sick and tired of being sick and tired? The choice is yours and you have to be ready to make your change!
To lose weight fast and healthy you still need to put these 12-steps for how to lose weight naturally into action. It works when you work it!
Saturday, July 23, 2011
Nothing changes until something changes
I’m off to a friend’s bbq and it’s just not the same as when I used to head out to indulge. Today I load my plate but it’s done with awareness. I have too much information in this brain to live with my head buried in the sand when it comes to how many calories are going in the shoot and how hard I have to work to work to burn those calories off. Today I am trying to live in a constant state of awareness so that I can combat that sneaky accumulation of weight that happens when one doesn’t live in awareness of what is going into their bodies. Some people choose not too be in awareness or are even in defiance and by all means that’s their choice; yet deep down I believe we all want abundant health. We were made to enjoy abundant health!
So tonight I will make conscious choices of what I eat. If I choose the dessert it’s because I’ve had the extra long workout today, planning ahead I call it. Yet if I’m looking to loose weight (which I am) I’m going to have to stick to some healthier options on the dessert platter such as: fruit. It always helps if I tell myself I CAN have that cake if I really want it and perhaps tomorrow I will but just for today – no thanks!
Just Google ‘calories burned’ and look at how hard you have to work to burn the excess calories you’ve consumed. Look up how many calories your favorite dessert or drink has and you may make different choices. You do need calories folks don’t get me wrong it’s the excess you don’t want. Start educating yourself and you will begin small changes in your choices. Based on your sex, age, and activity level you can find numerous tools on the internet so you know how many calories you personally need. Anything in access of that will be stored as fat in your body. Pick one or two manageable changes in calories consumption that you can live with and start small. Don’t jump on the diet wagon and deprive yourself because if you are like me the self sabotage kicks in and I’ll double that consumption.
So many people complain about how hard they workout and that nothing is happening with their body. They go to boot camp or the gym 2 – 3x a week and nothing. It is a two part process effective workout routines and you must look at what you are consuming (nutrition). Here it is for fun and for free, the secret to weight loss: You must burn more calories than you consume.
If you eat more than your Total Daily Energy Expenditure (TDEE) , you give your body more energy than it needs and it will store those extra calories (energy) as fuel reserve which unless you are burning those calories off will more than likely settle in fat stores in places you just don’t want them. So …..
1. eat more than your TDEE, your weight will increase
2. eat exactly your TDEE, your weight will remain constant
3. eat less than your TDEE, your weight will decrease
My best friend Maria in Ottawa has a trainer 2 x a week now and is ALSO maintaining her boot camps 2 x a week AND tossing in a run or two and is NOW seeing the changes she’s wanted and she’s proud. I too am so proud of her! It’s the best investment you can make – investing in you! Remember folks ‘nothing changes until something changes’.
So tonight I will make conscious choices of what I eat. If I choose the dessert it’s because I’ve had the extra long workout today, planning ahead I call it. Yet if I’m looking to loose weight (which I am) I’m going to have to stick to some healthier options on the dessert platter such as: fruit. It always helps if I tell myself I CAN have that cake if I really want it and perhaps tomorrow I will but just for today – no thanks!
Just Google ‘calories burned’ and look at how hard you have to work to burn the excess calories you’ve consumed. Look up how many calories your favorite dessert or drink has and you may make different choices. You do need calories folks don’t get me wrong it’s the excess you don’t want. Start educating yourself and you will begin small changes in your choices. Based on your sex, age, and activity level you can find numerous tools on the internet so you know how many calories you personally need. Anything in access of that will be stored as fat in your body. Pick one or two manageable changes in calories consumption that you can live with and start small. Don’t jump on the diet wagon and deprive yourself because if you are like me the self sabotage kicks in and I’ll double that consumption.
So many people complain about how hard they workout and that nothing is happening with their body. They go to boot camp or the gym 2 – 3x a week and nothing. It is a two part process effective workout routines and you must look at what you are consuming (nutrition). Here it is for fun and for free, the secret to weight loss: You must burn more calories than you consume.
If you eat more than your Total Daily Energy Expenditure (TDEE) , you give your body more energy than it needs and it will store those extra calories (energy) as fuel reserve which unless you are burning those calories off will more than likely settle in fat stores in places you just don’t want them. So …..
1. eat more than your TDEE, your weight will increase
2. eat exactly your TDEE, your weight will remain constant
3. eat less than your TDEE, your weight will decrease
My best friend Maria in Ottawa has a trainer 2 x a week now and is ALSO maintaining her boot camps 2 x a week AND tossing in a run or two and is NOW seeing the changes she’s wanted and she’s proud. I too am so proud of her! It’s the best investment you can make – investing in you! Remember folks ‘nothing changes until something changes’.
Sunday, July 3, 2011
Sleep Yourself Slim?
I've had a nasty month of colds! Two in one month and then my eldest son was very sick last week basically having us housebound and me sleep deprived and exhausted. When my fitness, nutrition or sleep go off balance or disappear, you might as well lock me up. I'm certifiable. I'm so negative and I get so dark. I had to fake it to those around me and put on a phony smile but inside I felt horrible. Every happy or positive thing I read on Facebook I wanted to reach out and slap the person reporting it. That’s when I know I’m not in a good place. The importance of the endorphin fix and the well-being I receive from a good workout is indescribable. No, not true, I can describe it: just one more day of no workouts and you’d see me being carted away in a straight-jacket screaming and flailing my arms and legs; because it sure felt like I was heading there.
What changed? Rest, rest and more rest. I had to force my son to rest and I had to take the same advice and force myself to rest. For those of you that know me well, you know I don't particularly like sleep or sitting still for that matter. I'm a night owl and I feel like I'm missing ‘the’ party at the thought of going to bed before 9pm. My head knows better but it’s just the way I’m wired. To get well I knew I had to really focus on increasing my sleeping time these past two weeks as well as keeping my expectations of myself and tasks I’d like to complete to an absolute minimum.
Our families increased sleep worked and we are all healthy today! We celebrated by climbing rocks and playing at Whytecliff Park in West Vancouver and then home for a great workout on the spin bike. What a glorious day!
So super athletes, wanna-be-athletes and couch potatoes listen up! Along with good nutrition and great workouts, we really need our sleep!! According to the Division of Sleep Medicine at Harvard Medical School, your body manages and requires sleep in much the same way that it regulates the need for eating, drinking, and breathing.
Studies have consistently shown that sleep plays a vital role in promoting physical health, longevity and emotional well-being. This explains why, after a good nights sleep, you feel better, your thoughts are clearer, and your emotions are less fragile. Without adequate sleep, judgment, mood and ability to learn and retain information are weakened. Over time, chronic sleep deprivation may lead to an array of serious medical conditions including obesity, diabetes, heart disease and even early mortality.
Weight gain is one of the most disturbing consequences of lack of sleep. Insufficient sleep tends to disrupt hormones (including leptin) that control hunger and appetite. The optimal amount of sleep for weight control is between seven to eight hours a night. 68,000 women conducted at Harvard Medical School reveals that women who sleep five hours a night are 32 percent more likely to gain 30 pounds or more as they get older than women who sleep seven hours or more.
Common sense says that someone who’s awake and running around should be using up more calories than someone who’s in bed. Running around should make them skinnier, right? But the study, conducted over a 16-year period, reveals that even when the women who slept longer ate more, they still gained less than women who slept less.
So shut the computer off and get to bed and prep your body for some calorie burning energy!!! Night night and see you really soon!
What changed? Rest, rest and more rest. I had to force my son to rest and I had to take the same advice and force myself to rest. For those of you that know me well, you know I don't particularly like sleep or sitting still for that matter. I'm a night owl and I feel like I'm missing ‘the’ party at the thought of going to bed before 9pm. My head knows better but it’s just the way I’m wired. To get well I knew I had to really focus on increasing my sleeping time these past two weeks as well as keeping my expectations of myself and tasks I’d like to complete to an absolute minimum.
Our families increased sleep worked and we are all healthy today! We celebrated by climbing rocks and playing at Whytecliff Park in West Vancouver and then home for a great workout on the spin bike. What a glorious day!
So super athletes, wanna-be-athletes and couch potatoes listen up! Along with good nutrition and great workouts, we really need our sleep!! According to the Division of Sleep Medicine at Harvard Medical School, your body manages and requires sleep in much the same way that it regulates the need for eating, drinking, and breathing.
Studies have consistently shown that sleep plays a vital role in promoting physical health, longevity and emotional well-being. This explains why, after a good nights sleep, you feel better, your thoughts are clearer, and your emotions are less fragile. Without adequate sleep, judgment, mood and ability to learn and retain information are weakened. Over time, chronic sleep deprivation may lead to an array of serious medical conditions including obesity, diabetes, heart disease and even early mortality.
Weight gain is one of the most disturbing consequences of lack of sleep. Insufficient sleep tends to disrupt hormones (including leptin) that control hunger and appetite. The optimal amount of sleep for weight control is between seven to eight hours a night. 68,000 women conducted at Harvard Medical School reveals that women who sleep five hours a night are 32 percent more likely to gain 30 pounds or more as they get older than women who sleep seven hours or more.
Common sense says that someone who’s awake and running around should be using up more calories than someone who’s in bed. Running around should make them skinnier, right? But the study, conducted over a 16-year period, reveals that even when the women who slept longer ate more, they still gained less than women who slept less.
So shut the computer off and get to bed and prep your body for some calorie burning energy!!! Night night and see you really soon!
Tuesday, June 14, 2011
Manageable Chunks of Time
We're all so busy! Some days I can barely manage to get the kids to school on time with healthy lunches in their backpacks BUT there are no excuses that can justify letting my health come last. Not money, stress, jobs, kids or schedules!
If you make health and fitness your number one priority - your body will carry you through all you need to accomplish (both stressful and joyful) and with a renewed energy. Everything in my mind and in my day changes to positive after a good workout. It would then make sense for me to do an am workout and have those good positive feelings all day long yet my busy reality dictates when I can actually get that hour in so I take it one day at a time or should I say one hour at a time and if getting my workout in is important it gets done. I just know if you are struggling that we all hit a point when we just know something has to CHANGE. We get sick and tired of being sick and tired. This is right about where the head kicks in and will be out to get you! My negative self talk kicks in the moment my eyes open. I'd love to say I'm the glass half full girl but it's the other way around and I really have to work at the positive affirmations. I just keep reminding myself this is no dress rehearsal. I get one crack at this life and I had better treat my body with respect by what I eat and challenge it to work hard by the fitness I engage in. I'm human and I too fail, cheat and sneak chocolate and some days don't even do a workout (shocking!) but I dust myself off and the next day keep trying over and over again. Don't let the slip off the wagon be the road to more pounds and more couch time.
As a trainer there is nothing I love more than the call I get when someone is serious about making change. Last week it was from two awesome ladies. First, Nurse Judy who is active, she walks her dog, dragon boats 3x a week and did I say she's a nurse. She is really motivated to change some poor habits and to loose more weight and tone up. Portion control with her food is the number one change as there are diabetic concerns with herself and some family members. Weight is beginning to drop for her and family members as she begins with controlling the portion amounts on the dinner plates. She hired me to come to her home to train her as she does a portion of her work from home. She wanted some 10 minute programs set up as she realizes she more likely to adhere to a mini program in manageable chunks of time. She wants to fit her workout into her work schedule right where she's at - at home. She now has a weight routine for when she's on the phone sitting in her chair to tone her upper body along with some other full body training programs. She's a nurse and she knows all the secret formulas for loosing weight and staying healthy but she's human and she needs help. She's choosing to be accountable to me as her trainer and knows her own limitations and can set her fitness goals so they are realistic and attainable so she will be succeed! She is working out in small 10 minute time frames during the day hoping to reach 3 x 10 minutes at day in the next month. I see her in 3 weeks so keep up the good work Nurse Jude!
Another fantastic lady I train, Maureen works crazy hours as she owns a boutique public relations firm http://www.velocitypr.ca/ She needs to train in her gym and also wants variety so we meet outdoors at either the ocean or in the forest. She is open to change and this variety keeps the workout different everytime. Perhaps we'll toss on some bands and huff it up Quarry Rock next? Who knows give us a little more sunshine and anything is possible. It's the people I work with that makes me love my job so much!
If you make health and fitness your number one priority - your body will carry you through all you need to accomplish (both stressful and joyful) and with a renewed energy. Everything in my mind and in my day changes to positive after a good workout. It would then make sense for me to do an am workout and have those good positive feelings all day long yet my busy reality dictates when I can actually get that hour in so I take it one day at a time or should I say one hour at a time and if getting my workout in is important it gets done. I just know if you are struggling that we all hit a point when we just know something has to CHANGE. We get sick and tired of being sick and tired. This is right about where the head kicks in and will be out to get you! My negative self talk kicks in the moment my eyes open. I'd love to say I'm the glass half full girl but it's the other way around and I really have to work at the positive affirmations. I just keep reminding myself this is no dress rehearsal. I get one crack at this life and I had better treat my body with respect by what I eat and challenge it to work hard by the fitness I engage in. I'm human and I too fail, cheat and sneak chocolate and some days don't even do a workout (shocking!) but I dust myself off and the next day keep trying over and over again. Don't let the slip off the wagon be the road to more pounds and more couch time.
As a trainer there is nothing I love more than the call I get when someone is serious about making change. Last week it was from two awesome ladies. First, Nurse Judy who is active, she walks her dog, dragon boats 3x a week and did I say she's a nurse. She is really motivated to change some poor habits and to loose more weight and tone up. Portion control with her food is the number one change as there are diabetic concerns with herself and some family members. Weight is beginning to drop for her and family members as she begins with controlling the portion amounts on the dinner plates. She hired me to come to her home to train her as she does a portion of her work from home. She wanted some 10 minute programs set up as she realizes she more likely to adhere to a mini program in manageable chunks of time. She wants to fit her workout into her work schedule right where she's at - at home. She now has a weight routine for when she's on the phone sitting in her chair to tone her upper body along with some other full body training programs. She's a nurse and she knows all the secret formulas for loosing weight and staying healthy but she's human and she needs help. She's choosing to be accountable to me as her trainer and knows her own limitations and can set her fitness goals so they are realistic and attainable so she will be succeed! She is working out in small 10 minute time frames during the day hoping to reach 3 x 10 minutes at day in the next month. I see her in 3 weeks so keep up the good work Nurse Jude!
Another fantastic lady I train, Maureen works crazy hours as she owns a boutique public relations firm http://www.velocitypr.ca/ She needs to train in her gym and also wants variety so we meet outdoors at either the ocean or in the forest. She is open to change and this variety keeps the workout different everytime. Perhaps we'll toss on some bands and huff it up Quarry Rock next? Who knows give us a little more sunshine and anything is possible. It's the people I work with that makes me love my job so much!
Tuesday, April 19, 2011
Put down the sticks!!!!
Wow I'm sure learning a lot about myself these days....it's exhausting in a good way!!
I was exercising last night on my spin bike (instead of snacking because that's what I really wanted to do as I was disappointed about something hmmm interesting link) and I realized when I closed my eyes that the image I had was these little gremlins with sticks surrounding my spin bike while I cycled. I thought that was a rather interesting and yet disturbing image and I really had to think about it and write about it. I don't want my exercise to be a punishment or have any negative emotions tied to it. I don't want to think about the treat that I just burned off or that I've burned enough calories to eat a treat. I don't want my fitness to be about 'evening out the scales' so to speak. I desire a positive and healthy balance with my thoughts, my eating and my fitness.
I am a trainer and I've got the eduMacation to know about effective program planning, nutrition, and have a gift to movitate others but I too am human and suffer the same emotions many of us go through. I know it's not only women that go through this but I will speak to you ladies - put down the sticks you're beating yourselves up with; I am. I most certainly would not be training you with a stick in my hand and speaking negative words at you so why would I allow this subconscious stream of thoughts to be happening within me?
Start looking at JUST TODAY. What did you do that was healthy? Put that down in writing. I use my Outlook calendar and just track the amount of time I exercised and the method (spinning, running etc). It makes me feel like I've really accomplished something big no matter how small. If you parked 1/2 block away from the school write that down. Did you eat a healthy breakfast instead of a sugary cereal on the run. Did you meditate for five minutes? Did you take an hour to study for an exam which is stressing you out? Did you find the courage to confront a situation that you're avoiding which is finding you snacking in front of late night t.v.? When you were getting dressed what self-talk was going through your head when you saw your reflection something negative or positive? It's not too late to start your day over right now.
Today I'm trying to focus only on positive thoughts. I'm going to go now and type in my 50 minutes of spinning, pat myself on the back and drink a protein packed smoothie! YA Me! I feel such gratitude for my body, my mind and my health. I wish you a beautiful and healthy day and may your hands be light and empty of sticks.
I was exercising last night on my spin bike (instead of snacking because that's what I really wanted to do as I was disappointed about something hmmm interesting link) and I realized when I closed my eyes that the image I had was these little gremlins with sticks surrounding my spin bike while I cycled. I thought that was a rather interesting and yet disturbing image and I really had to think about it and write about it. I don't want my exercise to be a punishment or have any negative emotions tied to it. I don't want to think about the treat that I just burned off or that I've burned enough calories to eat a treat. I don't want my fitness to be about 'evening out the scales' so to speak. I desire a positive and healthy balance with my thoughts, my eating and my fitness.
I am a trainer and I've got the eduMacation to know about effective program planning, nutrition, and have a gift to movitate others but I too am human and suffer the same emotions many of us go through. I know it's not only women that go through this but I will speak to you ladies - put down the sticks you're beating yourselves up with; I am. I most certainly would not be training you with a stick in my hand and speaking negative words at you so why would I allow this subconscious stream of thoughts to be happening within me?
Start looking at JUST TODAY. What did you do that was healthy? Put that down in writing. I use my Outlook calendar and just track the amount of time I exercised and the method (spinning, running etc). It makes me feel like I've really accomplished something big no matter how small. If you parked 1/2 block away from the school write that down. Did you eat a healthy breakfast instead of a sugary cereal on the run. Did you meditate for five minutes? Did you take an hour to study for an exam which is stressing you out? Did you find the courage to confront a situation that you're avoiding which is finding you snacking in front of late night t.v.? When you were getting dressed what self-talk was going through your head when you saw your reflection something negative or positive? It's not too late to start your day over right now.
Today I'm trying to focus only on positive thoughts. I'm going to go now and type in my 50 minutes of spinning, pat myself on the back and drink a protein packed smoothie! YA Me! I feel such gratitude for my body, my mind and my health. I wish you a beautiful and healthy day and may your hands be light and empty of sticks.
Wednesday, April 13, 2011
Who motivates you to strive for your best?!
What or who motivates you to stay fit and healthy?
You haven't heard from me for well over a month. What happened you wonder? Assuming all you think about is me and my blog (ha!) my life got way too busy to sit quietly and write. As a mom of two boys, wife, business owner, and someone who tries to participate in service I got overwhelmed and as my husband says....very fragmented. Old behaviours of being everything to everyone and saying YES when I should say NO. Not to mention darkness of this Vancouver winter crowding in on me; remember us trainers are prey to the very things you struggle with when adhering to a fitness program and staying motivated. Me getting in the way of me.
March is also a month of reflection on someone very special to me who left this world April 1st, 2009 - my baby sister Catherine Gordon. Catherine died from a massive brain aneurysm at the young age of 42 and her sudden departure rocked my world, my heart and my priorities. When my heart is heaviest, I try to sit in my emotions of grief and pray that I can express those emotions in healthy ways through exercise, painting or other methods of creativity. I am reminded that my life is so very short and precious. I look at my body as the vehicle in which I'm to move through this life and I do want to move through it as long as possible and with the greatest of ease. Catherine was always educating herself with new nutritional information especially the negative affects of junk foods and other high glycemic (google that) and processed foods had on her body. She was a great advocate for just MOVING and was always walking some days for hours and continuously tried to work on past issues and FORGIVENESS. She kept life simple and she was a SUCCESS! She focused on RELATIONSHIPS as the number one priority in her life. Not only was she a success she is also a HERO as her healthy organ donations saved 5 lives the day she left this world because she looked after herself the best she could.
When I need to be motivated I close my eyes and I see her smiling face. In fact I used to workout for the longest time with a photo of her smiling at me. If you are like me and are extrinsically motivated, you need to find that motivation in others or outside of yourself. Get into group fitness, bootcamps or start working with a buddy or a trainer. For those that are intrinsically motivated well they're up and running every day at 5am by themselves ~ I envy you, applaud you and wish I was like you ~ but I'm not.
I am a firm believer in not only exercise but in looking within and healing those wounds that keep us trapped in unhealthy behaviours whether it's drinking too much, emotional eating and/or other behaviours that adversely affect you and your health. Exercise and nutrition are huge components for optimum health but refusing to look inwards at our wounds can keep us trapped in unhealthy patterns of self-sabatoge and it's far more difficult to see your fitness results. I know as I battle it continuously. Ladies and gentlemen, we need to put down the sticks we're beating ourselves with, and look to whatever you need too to begin the healing journey. For some it will be your faith or in finding a faith, through health professionals, counsellors, 12 step groups etc. There is something out there for everyone to get well. It's your life, your body, your soul and your choices. Choose well as you are so worth it. Have a healthy week!
You haven't heard from me for well over a month. What happened you wonder? Assuming all you think about is me and my blog (ha!) my life got way too busy to sit quietly and write. As a mom of two boys, wife, business owner, and someone who tries to participate in service I got overwhelmed and as my husband says....very fragmented. Old behaviours of being everything to everyone and saying YES when I should say NO. Not to mention darkness of this Vancouver winter crowding in on me; remember us trainers are prey to the very things you struggle with when adhering to a fitness program and staying motivated. Me getting in the way of me.
March is also a month of reflection on someone very special to me who left this world April 1st, 2009 - my baby sister Catherine Gordon. Catherine died from a massive brain aneurysm at the young age of 42 and her sudden departure rocked my world, my heart and my priorities. When my heart is heaviest, I try to sit in my emotions of grief and pray that I can express those emotions in healthy ways through exercise, painting or other methods of creativity. I am reminded that my life is so very short and precious. I look at my body as the vehicle in which I'm to move through this life and I do want to move through it as long as possible and with the greatest of ease. Catherine was always educating herself with new nutritional information especially the negative affects of junk foods and other high glycemic (google that) and processed foods had on her body. She was a great advocate for just MOVING and was always walking some days for hours and continuously tried to work on past issues and FORGIVENESS. She kept life simple and she was a SUCCESS! She focused on RELATIONSHIPS as the number one priority in her life. Not only was she a success she is also a HERO as her healthy organ donations saved 5 lives the day she left this world because she looked after herself the best she could.
When I need to be motivated I close my eyes and I see her smiling face. In fact I used to workout for the longest time with a photo of her smiling at me. If you are like me and are extrinsically motivated, you need to find that motivation in others or outside of yourself. Get into group fitness, bootcamps or start working with a buddy or a trainer. For those that are intrinsically motivated well they're up and running every day at 5am by themselves ~ I envy you, applaud you and wish I was like you ~ but I'm not.
I am a firm believer in not only exercise but in looking within and healing those wounds that keep us trapped in unhealthy behaviours whether it's drinking too much, emotional eating and/or other behaviours that adversely affect you and your health. Exercise and nutrition are huge components for optimum health but refusing to look inwards at our wounds can keep us trapped in unhealthy patterns of self-sabatoge and it's far more difficult to see your fitness results. I know as I battle it continuously. Ladies and gentlemen, we need to put down the sticks we're beating ourselves with, and look to whatever you need too to begin the healing journey. For some it will be your faith or in finding a faith, through health professionals, counsellors, 12 step groups etc. There is something out there for everyone to get well. It's your life, your body, your soul and your choices. Choose well as you are so worth it. Have a healthy week!
Monday, February 14, 2011
Love!
Happy Valentine's Day. I'm hoping you've all had a chance to feel some loving today and if not, perhaps then you had the chance to give some away. My friend was sharing that she was trying to take time to be kinder to others when she's running around doing her errands. Simply taking moments of pause as you go through the grocery store checkout. Instead of wishing everything went faster how about wishing everything went slower. Taking the time to smile at others, to greet your cashier by their name (it's not only on their uniform so you can complain about them). Shock them out of their boredom and give them a nice compliment. I don't know about you but when I take the time to feel those good loving feelings in the mundane and everyday places I tend to feel better about everything and generally everyone.
Okay back to fitness....and food. We've all got so much to do and places to be that I'm going to give quick tips and I won't do information overload. Implement one or two changes per week. Make it all manageable. I tend to be an 'all or nothing' gal and I'm really trying to slow down and make a few realistic and manageable changes each week.
My session with a client today was great. It was pouring with rain and I let her decide where she wanted the session to occur inside or out. I was so pleased when we were running up the side of the mountain in the trails down in Deep Cove. Protected by the trees and with the sound of the rushing river one cannot help but feel ALIVE and grateful for the lungs and the legs carrying us up the hills. Adding hills can really help the cardio improve and by changing your routines from the same old thing. Don't do the same form of cardio every workout or you will stop seeing results as you plateau you must confuse the muscles and you will get better results. Well it's storytime in the next room so I must go. Have a healthy and love filled week.
Today's quick tip: 10 Favorite Energy Foods
Okay back to fitness....and food. We've all got so much to do and places to be that I'm going to give quick tips and I won't do information overload. Implement one or two changes per week. Make it all manageable. I tend to be an 'all or nothing' gal and I'm really trying to slow down and make a few realistic and manageable changes each week.
My session with a client today was great. It was pouring with rain and I let her decide where she wanted the session to occur inside or out. I was so pleased when we were running up the side of the mountain in the trails down in Deep Cove. Protected by the trees and with the sound of the rushing river one cannot help but feel ALIVE and grateful for the lungs and the legs carrying us up the hills. Adding hills can really help the cardio improve and by changing your routines from the same old thing. Don't do the same form of cardio every workout or you will stop seeing results as you plateau you must confuse the muscles and you will get better results. Well it's storytime in the next room so I must go. Have a healthy and love filled week.
Today's quick tip: 10 Favorite Energy Foods
- Whole wheat pasta
- Oatmeal
- Fruit smoothies made with low-fat yogurt
- Peanut butter
- Dried fruit (apricots, cranberries, raisins, figs)
- Yams
- Beans
- Apples
- Carrots
- Chickpeas
Tuesday, February 8, 2011
An Unusual Workout!
Nothing like a new workout routine to keep you motivated!
Begin by standing on a comfortable surface, where you have plenty of room at each side.
With a 5-lb potato bag in each hand, extend your arms straight out from your sides and hold them there as long as you can. Try to reach a full minute, and then relax.
Each day you'll find that you can hold this position for just a bit longer. After a couple of weeks, move up to 10-lb potato bags.
Then try 50-lb potato bags and then eventually try to get to where you can lift a 100-lb potato bag in each hand and hold your arms straight for more than a full minute. (I'm at this level.) You’ll be sweating now!!
After you feel confident at that level, put a potato in each bag.
After you feel confident at that level, put a potato in each bag.
This Irish workout is compliments of my lovely cousin Diane K. xo
Monday, February 7, 2011
FOOD! GLORIOUS FOOD!
First of all, your body primarily uses carbohydrates (carbs) for fuel. Fat contributes to fuel needs, but your main source of energy comes from glucose. After an evening of rest, your body’s stores of glycogen (stored glucose) is somewhat depleted. Your brain prefers glucose for energy as well. Given this information, for optimum performance and energy, it IS best to eat something prior to your morning workout.
Your best bet for a quick morning meal is some complex carbohydrate for longer lasting energy, mixed with a small amount of protein to moderate your blood sugar. You want to avoid an insulin spike at all costs (this means don’t eat only simple carbohydrates!). Follow this simple rule and you will reduce the amount of times you reach for a quick sugar fix because you will crave less by keeping yourself properly fueled. Don’t avoid carbs rather educate yourself about which carbs you should eat.
Check out this link and cut and paste onto your fridge.
To see the difference http://howtothinkthin.com/instincts2.htm
Depending on your energy needs you could try:
-a hard boiled egg and half a slice of whole wheat toast
-a hard boiled egg and half a slice of whole wheat toast
-a cheese string and an apple
-a glass of skim milk and half a banana
-sprouted grain toast, organic peanut butter and a glass of skim milk
-half a cup of 1% cottage cheese and fruit (I combine cottage cheese with low fat yogurt)
Well I must go eat my boiled egg, one piece of multigrain and jump on my spin bike! Have a great day!
Saturday, February 5, 2011
February is Heart Month
This is a very special month to me as it is the thief heart disease that ended my beloved parent’s lives. Today I want to fight against this disease and I’m passionate about seeing sedentary or stressed individuals make the change to turn their lives around and live happier, healthier and more physically active lives. We were created to be vibrant and happy lives. Physical activity can be a lifesaver – literally. When you’re active 30 to 60 minutes a day, most days of the week, you can dramatically lower your risk of heart disease and stroke. Regular activity also helps prevent and control risk factors such as high blood pressure, high cholesterol and obesity.
Adding more activity to your daily life may also reduce stress levels, increase energy and improve sleep and digestion. Because physical activity makes you feel better about yourself, you’re more likely to make healthy lifestyle choices and to avoid bad ones such as smoking, overeating or drinking too much alcohol.
Benefits may begin within the first week of regular activity. For example, your blood pressure may start to come down, and you could feel more energetic and relaxed. After three months you may experience better health, improved posture and balance, stronger muscles and bones, more confidence and a more positive outlook on life. Before starting a physical activity program, it’s best to speak to your healthcare provider first to discuss what is right for you.
I love you all so much that I am cutting my personal training rates in half for the month of February 2011. For $30 hour I will train you in the month of February. Contact me today at Dragonfly Fitness 604 803-7757 - Your Mobile Personal trainer, to set up your appointment today.
Adding more activity to your daily life may also reduce stress levels, increase energy and improve sleep and digestion. Because physical activity makes you feel better about yourself, you’re more likely to make healthy lifestyle choices and to avoid bad ones such as smoking, overeating or drinking too much alcohol.
Benefits may begin within the first week of regular activity. For example, your blood pressure may start to come down, and you could feel more energetic and relaxed. After three months you may experience better health, improved posture and balance, stronger muscles and bones, more confidence and a more positive outlook on life. Before starting a physical activity program, it’s best to speak to your healthcare provider first to discuss what is right for you.
I love you all so much that I am cutting my personal training rates in half for the month of February 2011. For $30 hour I will train you in the month of February. Contact me today at Dragonfly Fitness 604 803-7757 - Your Mobile Personal trainer, to set up your appointment today.
Thursday, February 3, 2011
Gratitude and Celebration
Today is a great day! I kicked off the sixth consecutive month of Dragonfly Fitness Group Fitness classes running and more importantly I celebrate the women who have supported my business and their lives by committing to their health and fitness! You a beautiful, strong and amazing! I am so proud of you.
Through my blogging I hope to reach you with a level of honesty to help you see that while I have fitness as my passion and vocation you will see that this trainer is human and I battle many issues if not all of the same issues you do. So today’s question is: Am I lazy? Hell yes, I wake up lazy! I was born lazy. It is my natural default and again there is no pride in proclaiming this to the cyber world I do wish I was wired differently somedays!
There are no excuses for me in not achieving my own personal fitness goals aside from pure laziness which I combat daily. I am telling you this because I DO NOT bounce out of bed and think, "I can’t wait to work out and do something really positive today"! Rather I stagger from bed and think, "I have to get that workout in as I will feel like a million bucks when I do and I have never not felt better about myself, my health and life in general after a workout."
With my busy life I have to schedule that workout into my outlook calendar as an appointment. I purposely give up an hour of paid work time to book my workout in first or else it will not get done; it is non-negotiable. Not only does the rest of my work day become more productive but my mindset and attitude is drastically improved if I take care of me first. That being said, secretly I’d much rather not workout and I always desire the easiest and softest way possible to that slim and toned body of a twenty year old - really don’t we all. This is reality fitness though and not Shape Magazine so I don’t need to tell you but I will; unless you were blessed with incredible genetics and perhaps are in your twenties or in your pre child-bearing years, it certainly doesn’t work that way.
When you are sick and tired of being sick and tired like I was you will make the necessary changes and only then. When you are ready the North Shore
Start with small and realistic goals and better yet; do it with a friend or a group of friends. It’s so much easier to commit and adhere to your program when others support you and you are accountable to them. Some of us (me included) need a personal trainer in order to motivate and challenge me to have a focused and results-oriented training routine. You will be amazed before you are half way through a boot camp or a few weeks of classes at how much better your feel about yourself and how your strength and energy increases. 100% of my participants increase in strength, stamina and loose inches and gain a better outlook about life and themselves.
Make your first step today and plan your new fitness plan for 2011. Figure out what your obstacle(s) are that are blocking you from achieving your goals and remove them or get the help to remove them. I wish you every success one workout at a time. Feel free to contact me for assistance and if I’m not the right person for you I will refer you to some awesome people in the fitness industry.
Caroline O’Neill Liggett
Mother and BCRPA Certified Personal Trainer
Owner and Operator of Dragonfly Fitness
"Gratitude unlocks the fullness of life....It can turn a meal into a feast, a house into a home, a stranger into a friend." -Melody Beattie, American author
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