Holiday Workout Tips for My Students!

If you are in my Pointe Claire classes, we have been off from exercise for almost 2 weeks now.  I do not know about you but my body is already feeling the effects of dropping from 11 hours of fitness down to 2 ( in my home studio). As I have started to develop arthritis, my body does not like to sit still. We must keep active while the gym is closed until January 4th.

As I teach different levels of fitness classes, you must all tailor your workout to what you are used to when you are with me, however it is imperative that we continue to do some form of training to stay healthy and happy over the holidays. 

Most of you are used to at least 10-15 minutes of aerobics and some of you are used to 25-30 minutes of Step.  So try to aim to do this at least 2 times per week.  I know that you are also very busy so I am being practical with the time, though it would be my wish that you strive for 3 times per week. Walking is a great way to get your heart rate up and even if the weather is not co-operating, you can drive to the mall and walk inside.

My hope is that you will do the basic exercises that I have taught you in class.  Aim to work your abdominals, back and legs as a minimum.  Remember to stretch!

 My chair class students can use any chair in their home to keep fit. Use it for the balance work like 'Superman' and squats and if you grab some cans of vegetables, you can even do some of the arm work that you know so well.  Just remember to only do this every other day, not back to back.

I am confident that all of my students will remember the stretches and how to do them perfectly! We have had so much practice. If you need some tips just send me a message and I will do my best to help you out.

My Yoga Stretch class students know the routines very well and I hope that you will do them as often as you can. I plan to do the routines everyday over the holiday to keep my body happy and pain free.  I hope that you will do the same.

All of my students should aim to do some form of cardio and stretching as a minimum. Stretching and walking can be done daily.

I am officially signing off for the holidays. I have so much to do and I am sure that you will be busy as well.

I will be back just before we start up again at the gym. No doubt I will be full of new ideas!

Have a wonderful holiday everyone and thank you so very much for reading my blog.  Your support keeps me going.

Big hugs.
Sincerely,
Beth

You Are The Answer!

"You're the answer to somebody's prayer.

You're the miracle they're believing for.

When you go out each day, have the attitude,

 'I'm a miracle waiting to happen.'

If you live not thinking about how you can get a miracle

but how you can become a miracle,

you will rise higher."

Joel Osteen Ministries

In the spirit of the holidays, simply sharing a smile can go a long way! Someone is in need.

Have a great day!

Beth

Work, Life Balance.

How do you know if your work, life balance is way off?

The obvious signs are with your health, as stress can play a role in making us sick and unhealthy. The less obvious signs can show up in our lack of drive, to do the things that we normally love to do.

My personal work, life balance has been way off this fall. Something that will be fixed shortly!

This year, I had no drive to put up Christmas decorations at all. Our kids have moved out for the most part, and since I have been working so hard, the thought of putting up the tree for just us, made me want to skip the tradition altogether! Normally, I host one or two very large gatherings over the holidays. I love to cook and bake and so the fact that I was throwing in the towel on this years celebrations, is a good indication that I am feeling overworked and that my balance is way off!

I asked my daughter to come home and help me decorate the tree and bake and to my happy surprise she jumped at the chance to do this together! She was in the process of setting up her apartment, so I did not want to bother her but now I am glad I did. I had so much paper work to do yesterday but I am glad that I asked her to come over. Listening to Christmas carols, baking and setting up the tree was far more enjoyable.

 Of course, she was also going to walk away with a bunch of free decorations for her first Christmas in the new place, so that may have been her motivation, but lets go with the first idea!  :)

We had a wonderful time and now that the tree is up, I am starting to feel more hopeful and happy about the approaching holidays.

Yes, we have to work.
But, we also have to play.
I have learned a huge lesson this fall. More money, is not always better.

Check your personal balance regularly and make the changes you need to stay healthy. Sometimes it simply means adding more play time.

Have a wonderful day everyone!
Beth

Holiday Party

Meet Kit and Grace, two of my students. On Wednesday we celebrated the end of a year of exercise, at the annual Christmas party.

I believe that there were 120 students at this years event. It is so lovely to spend time together outside of class and see each other all dressed up! Instead of a turkey dinner, we opted for a champagne brunch.  It was a refreshing change and people had more energy for dancing afterwards!

My students motivate me to be my best every single day! 

 It has been wonderful watching my students progress and become healthier over the year! 
I love my job and my students.

Stay safe and see you all in January!
Happy Holidays.

Have a wonderful weekend everyone.

Beth

Compare Yourself!

I invited one of my personal training clients into one of my fitness classes this week.  She was going to be working out on her own anyway, so I thought she might benefit from seeing what we do as a group.

I sometimes forget how powerful this experience can be for some people.  She spoke to me after the class and mentioned that she found the class quite challenging and when I listed off the ages of some of the people in the class, she was shocked.  The students were either one year older than her, or twelve years older and they are extremely fit.

She now realizes that she has been staying in her comfort zone, to her own detriment.  She looks fabulous, do not get me wrong but she herself sees that she needs to take her workouts more seriously, as she had a hard time doing many of the exercises.  This month, in this particular class, we are focusing on balance and core strength, as I prepare my students for the arrival of icy winter conditions.

Be honest with yourself.

Are your workouts keeping you from exploring new challenges? Has the workout regime become too easy or too routine?

It is easy to slip into a comfort zone and fool yourself into thinking that you are in shape,when in reality you have stopped progressing and improving.

While I tell my clients to always listen to their own bodies and not judge themselves based on the performance of others, I need to add that it is also good to measure our fitness level once in a while.

I have clients in their eighties that are fitter than some of my forty year old students.

Visit a class. See what others are doing and see how you measure up compared to others your age.  This is a very valuable lesson.

Have fun doing this!!!
Beth

A Bit of Wisdom

Reiki Principles

Just for today, I will not anger.

Just for today, I will not worry.

Just for today, I will be grateful for all my blessings.

Just for today, I will work with integrity and honesty.

Just for today, I will be kind to all living beings.

This time of year can bring up all kinds of stress as we rush around trying to put together the perfect holiday season.

If you feel yourself becoming overwhelmed, slow down and remember what is important.

Hearing the words, "just for today," helps us to feel like we can manage the challenges of life. The Reiki Principles listed above, teach us to slow down and breathe.

Have a wonderful day!

Beth

Superbrain Yoga?

An article about Superbrain Yoga has been circulating on facebook recently. If you have not heard about it, I encourage you to read into this further. I read an article that explains the science behind it and the technique. The link is at the bottom of this blog.

The idea is to perform 14 squats while holding onto your right and left earlobe, with opposite hands, the thumb being in the front.

While visiting my sister this passed weekend she was very eager to show me the exercise, as a way to slow the effects of dementia.  Many of my older clients are eager to do anything that will help us remember things better!  I see the benefits of physical exercise and I am so happy that this one is getting people to do something toward improving their health.

That being said, I know that any type of exercise that gets people moving the body and breathing, will do the trick.

Maybe you know of someone who needs help getting started with exercise. Perhaps this simple move would motivate them to make some positive changes in their health.  I see no harm in it and the benefits are clear. I may start doing this with my Chair Class in the New Year. It makes people think and it gets us laughing and moving!  All positive things in my mind.

Have a great day!
Beth

http://www.collective-evolution.com/2015/09/06/superbrain-yoga-3-minutes-that-maximize-brain-power/

One Month Off Is Too Long!

Most of my fitness classes have come to an end for the holidays which actually worries me a bit because the club that I work at only starts up again on January 4th.  

Many of my students only like to 'exercise' by attending classes, as they are simply not good at working out on their own. While we can take two weeks off from our fitness routines and not lose our adaptations, one month is too long.

I tell my students to try to do the basic exercises that they have learned with me, while we are on our the holiday break. Leave a days rest between doing these exercises. Do not do them everyday. If you can go for a longer walk on those days that would be ideal but remember to stretch everyday!

Always warm up with a short walk ( even around your house if the weather is bad). Once you feel warmed up do the following:

Squats ( free standing or in and out of a chair) 12-15

Push-ups ( from the knees, toes or against a counter or the wall) 12-15

Plank ( front, from elbows and knees or on toes and elbows) hold 30 seconds to 1 minute

Superman (back extensions while lying on stomach, on the floor raising both arms and legs or on all fours raising opposite arm and leg) 12-15 repetitions

Abdominal crunches/sit ups ( lying on your back with knees bent, feet on the floor, hands at your head, raise shoulders off of the mat.) 12-15 repetitions

My "Chair Class" students know how to adapt these exercises using a chair. You will be surprised how much you will remember once you get started. 

Remember to do the stretches that I have taught you as well.  

Thank you for a terrific Fall session.

Have a wonderful day and stay tuned. I will post fitness tips to keep you going through the holiday break.

Sincerely,

Beth

The Best Massage Therapist!

 

Meet Rachel Bouthillier, Masso-Kinesitherapist and owner of the Quanta Wellness Center in Valois Village, Pointe Claire.

Though I have worked alongside Rachel for a brief period of time and enjoyed her enthusiastic, caring personality and style, I had not yet had a massage from Rachel. Until last evening. Now I know why so many people have been bragging about how wonderful she is at her craft!

I was privileged to have one of the best massage sessions I have ever had last night and here is what made it wonderful:

Rachel actually did what I asked her to do. I told her that I simply wanted a massage that would leave me feeling relaxed. I told her that though she will discover many tight problem areas, to please not try to fix all of my issues during this short massage! To my pleasant surprise, she listened! 

    The massage was balanced. Sometimes therapists start off strong on one half of the body and then they  appear to lose their energy part way through and you leave feeling unbalanced. Rachel maintained the same pressure and followed the same pattern. It was totally relaxing and I was not thinking, "wait, she forgot to.."

    Rachel did not talk and most importantly did not use the fact that I am a personal trainer to pick my brain and chat about the trials and tribulations of our jobs. I have had massages where the therapist talks the whole time. On one occasion it felt like I was the therapist! 

    The room was peaceful, warm and welcoming. The music was just the right volume and there was no over powering smell of incense that can sometimes fill massage rooms. The environment was perfect.

 

If you are in need of a massage during this holiday season, I highly recommend booking a massage with Rachel. She came highly recommended to me and now I can tell you, that she is simply amazing.

 

Have a great weekend everyone,

Beth

 

For Kids and Adults Alike

I am amazed how negative the news is of late. It would appear that the whole world has gone crazy and that we are all carrying guns or bombs, ready to annihilate anyone who disagrees with our world view.

Yesterday, I listened to a social worker tell parents to turn off the television during the day, so that kids are not impacted by the negative images.

He was expressing how young children think that the images of the attack that took place days ago are happening again. They cannot distinguish the difference and because the news stations choose to show us the same violent images over and over again, this causes stress in little children because they think it is happening at this very moment. This may impact kids but I believe it impacts adults as well.

I am convinced that all of us are negatively impacted by these reports that tell us stuff we are already know, alongside horrible pictures, that have been displayed a million times.

Be mindful about the amount of negative news that you are taking in, as it truly can make us unnecessarily fearful. Fear causes stress and too much stress can make us sick.

Of course we need to stay informed but do we really need to hear it over and over again? I think not. Consider what impacts your day the most and focus on knowing what you need to know, to go about your day.

Lets focus our energy on leaving the space that we enter, better than it was before we arrived! Smile more. Laugh out loud and spread positivity! I am beginning to sound like a holiday greeting card. I apologize.

Keep your life in balance.
Have a great day everyone.
Beth

Take Note of Physical Changes!

I have often remarked about how strong my students are. I know that many of you are battling various conditions and yet you still manage to get yourself to class and smile! I am inspired everyday by your courage and your resilience.

Today's message is just a wee reminder to listen to your body and to take note of little changes you may notice in your physical well being. Perhaps you are experiencing bouts of dizziness due to a medication change or maybe you are finding yourself short of breath during mild activity. Your trainer or instructor needs to know about these changes in order to keep you safe during your exercise sessions and these indicators should lead to adaptations in your workout.

There is a tendency among students to want to continue doing the same class, exactly the same way, despite these changes. I totally understand the desire to cling to our routines however it is very important to speak to the instructor and let them know what is going on regarding your health. If you are in my classes, I will do my best to suggest alternative exercises to help you adapt to these changes in your health or I may advise a short time of rest.

Your health and safety is my ultimate concern. We have to work together to keep you fit!

Have a wonderful day everyone.
Beth

A Cup of Gratitude!

Yesterday, at my fitness facility, we had to evacuate the entire building because the fire alarm went off.

This was not a drill so it caught all of us a bit off guard, participants and staff alike.

As I sit and enjoy my first sips of morning coffee and reflect on yesterdays events, I feel very grateful.

Grateful for the staff and their calm and professional demeanor.
Grateful for those participants who co-operated without question, following the instructions in a timely manner.
Grateful for those who comforted and consoled the tiny swimmers who were dripping wet.
Grateful for the fire department who went in to check the entire building to make sure it was safe for us to resume classes.

Most importantly, I am grateful that it was not a real emergency.

Have a wonderful day and be thankful for every minute that is 'normal' and uneventful! Little blips like these certainly highlight how good we have it in our neck of the woods.

Beth

The Older I Get...

The older I get, the more I realize how little I need to be happy.

If you spend a fair bit of time exploring the online world, you have probably been bombarded by advertising about Black Friday and Cyber Monday deals. My inbox has been flooded with information about upcoming sales and last minute deals. I even clicked on a few of these "too good to be true' offers. I found myself spending time exploring amazon sales when I really did not need anything. I almost spent money simply because someone told me I had to shop at this particular time, on that particular day. On each occasion, I left the site with the same money in my pocket as when I first clicked on the item. I woke up from the mindless shopping coma with a toaster in my cart, wondering how to heck I got there!

I do not need anything and when I do have to start my shopping for Christmas, I am going to go to an actual store and support the business that is employing people in our area.  Be wise about how you shop especially if you want your area to keep thriving and employing youth.

Many of you know that I spent a few weeks last summer clearing out my house and what came out of the experience was a disgust at how much we had and how much we never used.

My three kids are grown up so I guess this is just a sign of the times. I do not need to be in the stores at this time of year, fighting the crowds for the latest gizmo. Though to be honest, I don't think I ever did this as we simply did not have the money to buy the items that I see young parents getting their kids today.

So I am feeling old. I am very appreciative of all that I have and I want this big, ugly world of commercialism to stay out of my holiday season this year.

I look forward to simply being with my kids and our family. I just want health and happiness.

Wow, I sound like my Grandma..:)))

Have a great day.
Beth

Well Wishes!

"An empty latern 

provides 

no light.

Self- care,

is the fuel

that allows

your light

to shine brightly." 

(Piper Lawson)

 This beautiful poem appeared in my Facebook newsfeed this week.

Take care of yourself this weekend. Do something special just for yourself so you can continue to shine brightly on those special people in your life!

Have a wonderful weekend everyone.

Beth

Do You Love What You Do?

I have been criticized over the years for expressing how important I believe it is, that we love our jobs. Many of us have jobs that take up eight to ten hours of our day. If we hate our jobs, than this is going to manifest negatively in our bodies.

Perhaps I feel very strongly about the need to love our job because I have seen the negative, physical effects of stress in my clients over the years or perhaps it is because I have read so many self help books and understand the health benefits of being happy in our work. Whatever the reason, I adopted this idea many years ago and it is has helped me to stay happy and positive and relatively stress free. In fact, when I feel stress creeping up in my life, I stop and take the time to evaluate what is going on or what I am doing that is different and I make changes.

I am one of the lucky ones who loves her job. I get so much joy from helping my students achieve their goals, that it makes me want to get out of bed each and every morning.  That being said, this philosophy of only doing things that makes me happy has applied to all of the jobs that I have done over my lifetime. At one point I was a file clerk and I loved that job as well!

Not everyone can simply change their job because it is not making them happy. I realize this and that is why I suggest the self help aisle at Chapter's to so many people. We can learn different strategies to cope with our jobs and the parts of them that are causing stress.  For example I now attend a weekly meditation course. This has helped me tremendously. I highly recommend taking a class if you have a hard time fitting in meditation.

"Success is not the key to happiness. Happiness is the key to success." Albert Schweitzer.

We have to make money to live in this world but I have met plenty of rich people who are miserable.

I am not rich in the monetary sense but I am successful because I chose work that makes me happy above all else. I guess the bonus is when we can have both! Perhaps it is focusing on only doing what I love that will bring me to that point. One can hope.

Have a great day.
Beth

Muscle Soreness

Delayed Onset Muscle Soreness or DOMS can be felt anywhere from 1-3 days after exercise. It catches us off guard in that way because we often cannot remember what we did specifically to cause the reaction.

I do not often experience DOMS because I am careful not to push myself too hard however on Monday evening during my Yoga Stretch class, I deviated from my 'lesson plan" and added a stretch that I had not done in over two years. I was feeling very good and I decided to challenge myself and the class.

Well, the soreness started last night and I only just put two and two together.  Even though this is my career, I had forgotten that this is the body's normal reaction to being pushed a bit too far.  Instead of linking it to one of my classes, I started to imagine that I was experiencing the symptoms of some life threatening disease!  It is funny how our mind races to the worst scenarios sometimes. I can see how worried my clients are when they tell me about their DOMS. They are very concerned that this discomfort will be with them forever and that they may have done some permanent damage.

I always tell my students to do what feels right for them. This may mean only returning to exercise once the discomfort disappears, which is usually after a few days. I encourage walking and low intensity activity; hot baths or sauna. A massage may help also. In a short time, you should be able to resume exercise.

What I have learned from this experience is that I have not personally taken myself out of my comfort zone in a long while. I gear all of my workouts to my students and I need to get back to taking the time to workout on my own. I will repeat the stretch that has caused this muscle soreness but in a more controlled and gentle way. I simply had not done it in a long time and so my body is speaking to me this morning.

I hope this helps you to know the difference between soreness and injury. While it is normal to feel a bit stiff after a change in your workout, intense pain that keeps you awake at night is not. DOMS rarely causes sleep disruptions. When you are at rest, you should not feel the soreness. It can take up to seven days for all of the soreness to disappear however I really believe that being moderately active will help you recover sooner.

I tease my students and tell them that if they are experiencing DOMS, to come to class and let me know.  This is far better than "staying home on the couch and crying into a bag of potatoe chips!" Which is what I would want to do too...but don't.

Have a great day everyone.
Beth

You Should See a Progression

 The last two weeks of the twelve week fitness session are the best!

As a teacher, I have spent the last three months developing skills with my students so that they now feel stronger, more comfortable with dances/aerobics and hopefully more flexible and balanced.  I usually do not teach anything new in this time period but I will bring back some of the exercises that the students have mastered this session. I do this so that they themselves can see how they have improved!

There is no better feeling as a student than success! So the next two weeks are spent working out and revelling in the mastery of the steps and the joy of achieving goals.  This sets us up for a wonderful holiday break.

So if you are in my classes for the next two weeks, I want you to push yourself comfortably, toward your goal knowing that nothing new is going to be thrown at you. I want you to focus on your posture while exercising and enjoy the fact that over the last few months you have become stronger and more confident. Now is the time to test your limits a bit more. The exercises have become more complex over the last ten weeks but rest assured that I only ask you to perform moves that I know you are capable of doing.

Remember that exercise is supposed to feel good at some point. We should not always be in a state of pain from classes.  As a student you should see that an effort is being made by the teacher to build students up, not just continually tear them down. Sometimes I hear of classes where the focus really is on making the students suffer. I caution you to remember that your goal is to achieve health. You should feel that you are progressing!

I am very proud of all of my students in all of my classes. It has been a great session!

See you soon,
Beth

Address the Issue

 

 On Friday, I tried to re-post a blog that I wrote about my amazing Physiotherapist, Andrea Dewar. She works out of Action Sport Physio in Vaudreuil and Dollard des Ormeaux. For some reason I cannot simply "tell" one of my posts to publish again as a new entry.  I encourage anyone in need of a good physio to simply look through my earlier posts from the Spring.  She truly is the best and has helped me once again to recover from a problem.  They key to physiotherapy though, is to go as soon as the injury takes place. The same day if possible. Do not ignore the issue or eventually it will stop you in your tracks.

Last week, I had to miss a day of classes because of this latest issue that I am facing. When I returned to classes I noticed that many of my students were not present. Many present, felt that those missing, had probably pushed themselves too far, trying to impress the sub!

I have seen this before when clients go beyond their limits to prove to a teacher that they are fit. Unfortunately if we push ourselves too far and do not listen to our bodies we can get hurt. I have mentioned this before to all of my students: if an exercise feels unsafe, they should stop and  ask the teacher for some help adapting the exercise or request an an alternative exercise altogether.

One of the comments that came my way last week was, "I was going to show the sub that I could handle anything she threw at me!!!"

The problem with this is that as teachers we want to be able to challenge you and not hurt you. If I am subbing a class and the exercise that I am giving the students seems too easy, than I want to know so that I can change it on the spot and not waste their time.  I always ask for feedback and if the feedback is false than that does not help the student, the class as a whole or the teacher.

Address the issue right away if you are experiencing pain or discomfort. Your body is sending out the early warning signals.

Have a fabulous day everyone and see you soon,
Beth

Courage!

 This week I have been struggling with physical pain. I have developed arthritis and let me tell you, I now realize how hard it has been for many of you to get to my classes over the years.

Pain has a way of nailing us down and making us think.

When we cannot rush about our day, we suddenly have time to evaluate and consider what is going on in our lives. We realize how fragile life is and we are forced to be thankful for the simple things like being able to walk pain free.

I wrote a blog in the spring about the various diseases and ailments that come into our lives and how it is so important not to let them take over our lives.  I have always tried to see the positive side of the problems that I personally face. I have become a far more compassionate person because of the pain and the struggle.

When we feel invincible, it is easy to get cocky. It is easy to expect others to keep up to our pace.

When we are forced to face the imperfections and cracks in our 'perfect' image of ourselves, we can react one of two ways; run away or stand and face the facts. If we are lucky enough to do the later, we see that these cracks let the light in and in that light, there is opportunity for growth.

I have discovered courage while basking in this light. I am lucky.

Have a wonderful day everyone.
Beth

A New Challenge

"Life is a good teacher and a good friend." 

These are the wise words of Pema Chodron from her book, When Things Fall Apart.  Heart Advice for Difficult Times. 

We have a tendency to want things to stay the same. Especially when things are going well. What Pema teaches us in her book is that life is always changing, always in transition. Sadness comes when we expect that we can control events and have to learn time and time again, that this is not possible.

The trick Pema says is in not hardening into resentment or bitterness. We have to catch ourselves before we go down that path as it will lead to more suffering and sadness.

I am facing a new challenge but what I noticed over the last 48 hours is that I am appreciating the little things more. I see that I had come to take things for granted and I needed a bit of a wake up call. I pride myself on living in the moment but even one who is so tuned in, can get lured into thinking that life is always going to be humming along perfectly! Today I was thankful for things that I had forgotten to be thankful for. I learned a great lesson over the last few days.

Take nothing for granted. Walk a bit slower. Share time with those you love. Sit a bit longer. Take in the sun and the warmth and be thankful for every minute that is your own.

Have a great day.
See you soon,
Beth

Speak Your Truth

 A colleague of mine recently told me how impressed she was with the way that I handled a difficult situation. All of my life I have been worried what others will think of me if I say "no," and as a result, I used to said "yes," to everything even when it would make me sad or miserable.Now I make sure that if something does not feel right, I listen to my heart and I speak my truth as soon as it is appropriate.

I do this to keep stress from piling up in my life. I do this to keep healthy. Unspoken words have a way of piling up and weighing us down. I can bet that if you are feeling stressed or unhappy right now, that it may be linked to some unspoken words or the fact that you are living your life for others, instead of for yourself. This can apply to the work that we are doing or the relationships that we are in. Staying silent when we have so much to say, can make us sick. When you take the time to deal with issues as they come up, it becomes easier to speak your truth and to walk in it.

Watching me navigate this touchy situation impressed my colleague and it seemed to encourage her to do that same. Funny thing is, it happened easily to the point where I did not really even notice that it had happened. I am getting better and better at living my life the way that feels right to me. The fist time you present an opposing point of view or the first time that you disappoint someone by refusing to do what they are asking, is the hardest.  After that, practice makes perfect!


Remember to make your decisions based on what you value in your life and as much as possible try to walk through this life living your truth.

There really is no other way.

Have a fabulous day!
Beth

My Wish

Sometimes days are difficult.
We wonder what the point is.
We secretly want to give up.
We need to remember who is watching and stay strong!
My wish is that you find the courage to carry on, no matter what you are facing today!

For those of you who are not on Facebook, this was circulating last month. Worth sharing.

Have a great weekend everyone!
See you soon,
Beth

A Bit of Advice

Clients have taken note of the weight that I have lost over these past few months.  FYI, I was 99lbs when I was 22.  In fact I have been small my whole life accept for a small belly that had developed over the years.  A few years ago I was 118lbs and I was miserable because it was all in my belly and for no apparent reason. I was uncomfortable and felt sick at times after eating.

I am now 48 and I  have been stable at 105 lbs for almost a year now.  I of course was not trying to lose weight but had to alter my diet because I discovered that I had an allergy to gluten on top of my lactose intolerance.  Once I focused on eating fresh fruits and vegetables and lean protein, the weight started to come off.  I was carrying a bit of extra weight around my abdominal area that would not go away no matter how hard I tried. I exercise quite a bit obviously so once I corrected my eating habits, the belly became flat.

I am not suggesting that everyone needs to stop eating wheat and gluten but when I even suggest that people take bread, muffins, granola bars and cookies out of their diet for a few weeks, people FREAK out.  What this is telling me is that this 'grab and go' society is totally dependent on quick fixes for energy and pleasure. We are no longer looking at food as energy. We eat for comfort 9 times out of 10.

So for all of you folks out there who are telling me that you are so frustrated with your belly weight, I am telling you to try taking those treats out of your diet for a few weeks to a month. Replace those desserts with fruits and vegetables. In fact, try to triple the amount of actual veg that you are eating.  I will tell you that if you actually ate the recommended daily intake of fruits and vegetables, you would have no time to reach for the snacks that are filling you up with sugar and empty calories and packing on the pounds.

The next comment that I hear is, "I hate the taste of vegetables."  This is most likely the case because your taste buds have become so used to having sugar on them that you cannot enjoy actual food.

I am not a nurtitionist. I am simply a frustrated trainer who wants her clients to reach their weight loss goals. Stop simply tapping your belly and telling me that you have tried everything! Unless you have actually tried eliminating inflammatory foods from your diet, your body may be suffering on the inside, trying to fight inflammation due to an allergy or intolerance. All of the crunches in the world will not help you.

You will only know once you stop eating these types of food.  This happened to me by accident because I had an outward reaction, a skin rash, that told me I was experiencing an allergic reaction. The problem is, in most cases, the reaction is internal and for the most part we just live with gas, bloating and discomfort because we have been taught that bread cannot possibly be bad for us. Wouldn't you like to know if this might be the case for you also?

Funny thing is, half of my clients say that they would rather be overweight than give up bread. They really do not want to know...

Wow...

Sermon over..

See you soon.
Beth

Respect Your Limits!

 

Our bodies are communicating with us all of the time but unfortunately we are all so busy "running" that we tend to ignore or simply do not see the signs.

I had a dream that I found one of my top students sitting off in the corner during our class, looking completely exhausted. Normally this individual is full of energy so it completely freaked me out to notice this while I was teaching. I went over to this person to see if everything was alright and there was no response.  I woke up before I could discover anything terrible about this person but what it tells me is perhaps I need to write a general message to all of my students to take note of how they are feeling.

I know that I have tough students in my classes. I am aware that many of you are fighting physical challenges. What I am concerned about is while it is alright to push ourselves to a certain degree, to get to class regularly, it is not wise to push yourselves beyond pain or when we are sick.

I have a few clients who are attending many classes per week, almost too many. Consider that if you are training the same muscle groups everyday, for example doing squats, you are setting yourself up for potential injury. Ideally you balance out your daily workouts to make sure that there is variety in your week. Some cardio. Some muscle conditioning and stretching. Doing more is not always better.

I also have some clients who are discovering that the workout that they have been doing for years is becoming too much for them. This is happening in three different classes. There is a tendency to think that just because you have done the same workout for last 15 years that you will be able to continue the same workout into your eighties and nineties. Sometimes the body starts to tell us that it is too much. Perhaps we cannot manage the muscle conditioning segments safely anymore or the cardio component is leaving us breathless.  You must look at these signs and make necessary changes if you want to continue working out safely. Listen to your body. No one wants you to get injured doing your favorite activity. If we are struggling, we may fall or faint and get seriously hurt as a result.  Only you know how you are feeling. You must consider what is best for you in the long run.

I hope this helps.

Respect your limits and find new ways to continue exercising. There are so many options available for all levels of fitness.

Have a great day.
Beth

Water the Flowers

A close friend has said this to me many times as of late, "water the flowers and forget about the weeds."

In life we have to focus on the good things if we want to get more of them into our lives.

I meet clients every day who spend a lot of time listing their various ailments to me. I am of course interested because I have to know that they have been cleared to exercise but sometimes I find that people are so consumed with what they perceive as "their problems," that they cannot see the good aspects of their situation. I often remind my students that we are so lucky to have the luxury of sweating together! We are not stuck in a hospital bed.

There is always a "silver lining."  I'll admit that it can be hard to see at first but it is there.  Last week during the stretching component of one of my classes, I heard a yelp for joy. I turned to find one of my students mastering that particular pose and she had a beautiful smile on her face.  What a great moment. 

Yes, many of us are broken but the key is that we show up and keep trying to improve our situation. We have to focus on the progress that we are making by regularly working out.  I have some clients who give up on their goals because they expected success in 3 or 4 classes. They expected that if they stopped eating junk and showed up to workout everyday for a week, they would lose 20lbs and be instantly happy!

I am here to tell you that the progress will be slow at times but one day you will be able to touch your toes or you will find yourself pulling up those pants that used to be too tight. Focus on the little ways in which you are feeling stronger, healthier and happier. Celebrate the little victories even if one of them is simply getting up earlier to fit in exercise before work.

Just for a moment consider what is right in this moment. Smile and focus on this for the day!

Water those flowers!
Beth

Find Your Motivation!

As I move about my day, I see many people who need to exercise.  I see young people who are carrying a dangerous amount of excess weight. I see middle aged people who have let themselves go for whatever reason and are now complaining of sore knees and backs. I come across seniors who think that golfing,  curling and walking is all that they need to do to be fit.

Unless I am approached, I keep my thoughts to myself but I walk away with a lingering dread for these individuals.  There is no "free pass" people.  If you have no symptoms of disease or degeneration yet, that is great news but chances are there is something building if you are overweight and inactive. You need to find your motivation to get into fitness and ward off the problems that all of us face eventually. You may be in formal exercise classes but still carrying excess weight. I am so happy that you are in class but perhaps you need to investigate your nutritional habits and see if there is something you can do to improve your health.

For instance, as a senior, life may be going along quite smoothly and then you may start experiencing falls for no apparent reason. ( I heard of two serious falls from different classes just last week). If your muscles and balance are weak when this stage hits, you may suffer greater consequences from falls. You may break bones or tear muscles or ligaments and those will take longer to heal if you are out of shape. All of the above will take you out of your routine and away from your favoured activities. Life changes in an instant and my policy has always been to make sure that my clients are prepared for these situations.

My point is do you really want to be the person whose story sounds something like this: "well I ended up in the emergency, I guess I should've been taking better care of myself!"

Should've. Would've. Could've. I hear it too often. The good news is when I am hearing it, it usually means someone is joining my classes and starting to make a difference in their lives.

Find your motivation to make healthy habits before tragedy strikes.

Do not wait for your doctor to tell you that you need to get on medication to improve your health. Instead ask them if you are clear to start going to fitness classes!

Make a change today!

See you soon,
Beth

Remember Your Own Brilliance!

My Brilliant Image

by Hafiz

One day the sun admitted,
“I am just a shadow.
I wish I could show you
The Infinite Incandescence
That has cast my brilliant image!”

“I wish I could show you,
When you are lonely or in darkness,
The Astonishing Light
Of your own Being!”


I read this poem from a book that was left on the table after our meditation class on Tuesday evening. I opened the book to this page.

It is often hard to remember how special we are because we are so busy trying to keep up to the pace of the world. We spend more time judging our imperfections than we do celebrating our accomplishments and the miracle of our existence.

In this poem, the sun even feels that it is not good enough!  That made me pause and consider all of the time, that I personally waste, not feeling like I measure up!

Enough! I am committed to putting an end to negative self talk and thoughts. Are you with me?

We are all special, simply because we are unique creations. 

I hope you have a wonderful weekend.

See you Monday!
Beth
 

Are You Aware?

As many of you know, I take the Lakeshore to work almost every morning. I force myself to slow down and enjoy the drive, as I found that fighting traffic daily was making me feel like a mouse on a wheel. I thrive when I am by the water, so I often stop for five minutes to center myself for the day or to write a program for a class that I am about to teach.

On Tuesday morning, I was parked in a spot right beside the water and while I was enjoying the view a bird landed on the hood of the car beside me.  Now while I was thinking, "wow I would not want that bird on my hood," the man was too busy doing something beside him, to notice that he had a visitor.

The bird was there for a good 3 minutes and this man never looked up. He was parked in this beautiful location but so focused on his business, that he totally missed this rather neat view taking place right in front of his nose. I was enjoying the irony of it all and totally forgot to take in the view of the lake but I had great fun trying to capture the image.

When I got home and showed my husband, he told me to expand the photo even more and then we noticed the man in the distance taking a picture of the lake. So who has the right perspective?

My attention was caught by the bird. I was watching the bird, feeling badly for the man missing the bird but the bird and the photographer are taking in the lovely scenery.

The actual photo captures the inside of my car and you can also see the view of the building behind us in the side view mirror. Peter and I examined that mirror for any signs of people in the window of the building.


Take in the scene. Expand those photos for interesting perspectives. Life is rarely just about one thing. There is so much to take in and appreciate if we slow down and take the time.

See you soon,
Beth

Feeling the Love

My husband is a very hard worker. Peter does renovations for people as a career.  He has built us two houses from the ground up and he fixes all of our cars in his spare time ( 5 cars in the family.)  His hands are "working hands," as we like to call them in the family. He does not have the soft hands of a man who works in an office.

Yesterday, we were sitting having coffee at the kitchen table and I caught a glimpse of one of his many work related wounds. He had clobbered his finger I guess during a job but he actually could not remember the details because it had been so long ago. If you look closely you will see that the bruise has turned into a heart.

I keep my eyes open for hearts as little signs from the universe that all is truly right in the world.  The fact that my husband has this heart on his finger makes me smile as he is the most generous, kind loving man you will ever meet. He stops on the side of the road for anyone who is in trouble. He gives rides to hitchhikers and loves to tell me about the people he encounters and their tales. He gives his lunch to homeless people if he happens to meet someone in need. He has given his sweater to a man who was in distress on the pavement. The man had fallen and while waiting for the ambulance Peter held his hand and put his sweater under the man's head and once help arrived, Peter left the scene. It was January.

I could go on and on. The heart is fading slowly from his finger tip but his heart is as big as ever to me and everyone who is lucky to call him friend.

Have a great day everyone and look for the hearts. They are literally everywhere and it will make you smile when you find them.

Beth

Laughing in Yoga?

It happens. People can start to laugh unexpectedly in yoga class where traditionally the tone of the class is introspective, quiet and meditative. This occurred in both of my yoga classes yesterday and for some people it provides a much needed stress release. It can be disruptive to others though so we have to make sure it does not get out of hand.

The poses can be challenging and some of them look quite silly. When I am introducing a new pose, I know that there are going to be people who are ready for the challenge and those who are not interested at all. As the teacher, I can see that there are at least three different levels of capability in my class and the important thing for me is to keep offering opportunities for growth, to those who want a bit more of out their class experience.

Everyone has arrived in my class for a different reason. Some students have been told by their doctor that they have to relieve stress and become more flexible. They are often injured and so I have to make sure that they know not to push themselves to the point of discomfort, and to always come out of the pose should they feel badly. Some students want to see all that yoga has to offer them and they are fit and ready to try new poses. For this type of client, they need to see that the class is progressing over the 12 week session.

The challenge for me is to keep the non-injured, perfectly fit individual in great shape so that they do not become injured. The focus cannot always be on the "beginner" or the injured student because I have to keep the more fit students interested and progressing. My mission is to make sure that everyone feels safe and that everyone has options!

Make sure that whatever category you fall into, that you do not impose your situation on the rest of the class by making comments about the pose being "stupid" or "too hard" or "impossible."  While it is okay to laugh quietly and smile and revert into a pose that feels safe for yourself, please encourage others who are willing to step out of their comfort zone and grow. We are in a learning environment after all. This is the place to try new things, laugh and grow.

Just keep the laughter at a respectable level. :)

Keep laughing and smiling...life is too short to miss out on the opportunity to feel joyful.
Beth

"I'm happier being fat!"

Those were her words, not mine, as Lady X, a newly acquired friend of mine wolfed down her second piece of pie. She looked at me and asked me if I ever eat dessert.  If you know me, you know that I do not hold back on food, especially dessert!  I used to make wedding cakes and birthday cakes for money as a part time business and that involves a real passion for both baking and eating!  In all fairness though, it takes a bit less to fill me up so I often get accused of restricting my diet.

For some reason, people who barely know me, feel the need to confess to me their dietary sins. On many occasions people have become quite defensive about their food choices and lifestyle with absolutely no provoking from me whatsoever. "Oh, you are a trainer? Well let me tell you...."

Most of the time I can wiggle out of the conversation and direct it in the appropriate direction.  On this particular visit with Lady X however, it seemed to be her mission to prove to me, that even though I had not asked about her happiness level or even her weight, she was indeed a much happier person being fat.

I do not judge people as being fat or thin. I look at the overall picture of a person but this individual was carrying a dangerous amount of weight around her middle, she herself would have no problem telling you this. To be clear, we were meeting about something entirely unrelated to fitness and weight loss.

I did manage to put the conversation back onto the subject at hand but I did not really address her beliefs that losing the weight, made her miserable. Her position is not unique. I have heard it before from other people who feel that it sucks to eat a healthy diet.  These people maintain that there is no joy in eating salad.  I am laughing as I write this because it always takes me by surprise. It is funny how we now associate happiness with the pleasure we derive from physically eating our food. Instead of eating for nourishment, it is all about the experience of eating.

I would argue that if you feel similar to Lady X, that it is not the weight around your middle that is making you unhappy. Something much deeper is causing you to feel down or sad and those feelings that you are avoiding, is the reason that you are reaching for the dessert or whatever vice you have chosen to push the emotions aside. It is the ultimate game of distraction. "Oh I feel sad about....oooo look, pecan pie!"

People have to be ready to deal with the emotional baggage that causes us to overeat and overindulge. As a trainer, I can put you on a program and I can help you to lose the weight but only  if you are 100% on board with healing yourself inside and out.

The choice is yours. 

Take steps today toward developing a total care plan for yourself. This can be as simple as heading to the bookstore and picking up a book. Maybe you can join a meditation class. The step need not be huge.

I have told you before that you have to nourish the mind, the body and the soul. It is all related. When one area is out of balance you need to face it head on to make lasting changes in your health.

Have a great day!!!
Beth

Sport Psychology

A few years ago I looked into doing a Masters in Sport Psychology.  Having seen first hand how positive attitudes and mental toughness pulls people through their workouts, I wanted to learn more and share it with my students.

In the September/October issue of "Canfitpro Magazine," Dr. Hayley Perlus has written an article entitled, "Mental Toughness Training for Endurance Athletes."  I do not work with endurance athletes who are running marathons but I do work with students well into their late seventies and early eighties and to me these two groups of people have many things in common. 'Working out' for the older crowd is about going the distance and staying fit right up until life's finishing line. We are all on a race course of sorts; the race course of life.  As Dr Perlus points out, the challenges faced by her clientele are threefold: pain, intensity and fear. Seniors face these obstacles every day just in a different form. Her suggestion is that it is how we handle each of these challenges that determines our success.


My students taught me many years ago, that most of them live with constant pain in their joints. "Beth, if you wake up one day and you have no pain, it means that you are dead!"  I have watched all of them show up to class, without exception and push themselves through the exercises. I always caution them to listen to their bodies but what I see is that they have learned to navigate the pain just like an athlete does. Dr. Perlus recommends using visualization to power through. She says to focus on skill mastery which is exactly what my students do. They focus on learning that new dance or those new moves. They distract themselves from the pain in order to keep moving forward!

When teaching I remind my students to keep track of how they are feeling. Dr. Perlus teaches us that proper pacing is the key to success. We do not want to use too much energy too fast and not be able to complete the class. Again my senior students are experts at pacing themselves.  The students who are the most successful are the ones who listen to the cues from their bodies. It is all about checking in with your performance regularly. Dr. Perlus wants her athletes to ask themselves, "does my race feel faster today?" Or, "am I thinking clearly?"  This is excellent advice for anyone. During your workout check in with your performance. Stay focused on how you are doing compared to the last time you were with me and then adjust accordingly.

Fear for the athlete means worrying that you will not make it up the next hill. I would argue that seniors face this type of fear daily however they face it with a great sense of purpose and humour. Dr. Perlus says that, "fear make us retreat while challenges make us defeat." What a great way to view life. She suggests that we must feel our fears but face them anyway! My students have taught me this time and time again. They show up to class to keep the fear from getting in the way of living. Life gets harder and harder as we age because our bodies and lives are changing so unpredictably. It would be easy to stay home and feed into all of our fears about getting to class; the drive, the road conditions, the possibility of accidents etc. The key is to face these fears but to focus on achieving your goal and go to class anyway! The joys will far outweigh the risks.

I bet you have never considered yourself to be an Endurance Athlete. Well to all of my students I say that you are the best athletes I know! I am so proud of all of you! 

See you soon,
Beth

Note To Loyal Readers

This is just a quick note to tell you why I have been absent. I am in the midst of marking the exams of my English students.  What a priveledge and a huge responsability. I need to give this task my undivided attention however I have a fabulous article that I read in my Canadian Fitness Professional's magazine that I cannot wait to share with you.  It is about mental toughness in the elite athlete.  I would argue that my Senior students compare to elite athletes in the way that they handle life in general.  I will give you tips on how to be even more successful in your goal setting and achievement.

Stay tuned for tomorrow's article!

Have a great day and I hope that you are enjoying these beautiful moments of Autumn weather.

See you soon,
Beth

Mom First!

When we meet new people and have to give them a reference to understand who we are and what we do, I often go straight to my profession. "I am a personal trainer and fitness instructor." These words pop out of my mouth automatically but before I was those things, I was only a mom to three amazing kids.

With a Bachelor of Arts under my wing, I was in the Education faculty studying to become a teacher but in my heart my first priority was starting my family. Peter and I were married when I was 22 and at the young age of 24 my wish came true.  I did complete my studies but we had our first child when I was 25. 

Perhaps I wanted to have kids so soon because I grew up with a Mom who stayed home to raise her kids rather than work full time.  My Mom volunteered and did work part time but not when I was young. She was always home when I was home and she was my biggest supporter. 

This weekend we celebrated our youngest sons birthday.  Jesse turned 19 years old last Saturday!  My youngest child is 19!  How did that happen? I can still remember having all three of them under my feet while I was cooking and doing chores around the house. Life was hard at the time but now looking back I realize that those moments were precious. It is a bit sad that we often cannot appreciate the beauty of the life when we are in the midst of it.  Time zips by and before we know it, all we have are our memories.

I am so grateful that I have wonderful memories with my kids to keep me smiling.  Living far out into the country. Picking berries on our long walks around the block. Catching frogs and releasing them in the stream behind our house. Star gazing and off roading on the paths around the neighbourhood. Snow slide building and long nights tobogganing and laughing. All of them live away from home for the most part. I get to see some of them on the weekends if I am lucky!

My message today is to fully appreciate the day that you are living at this very moment. Tomorrow will look completely different and it may not always look like we hope it will look.  We have to treasure the little joys that come our way.

Have a wonderful day!

Beth

Congratulations!

One of my students came up to me yesterday to congratulate me.  I looked at her rather perplexed. "You have hit 6000 page views on your blog!"  I laughed because this does not feel like a personal achievement compared to all of the hours I spend prepping and teaching every week.

I started this blog for two reasons.  I want to be able to communicate easily with my students, friends and family about all things related to living a balanced, healthy lifestyle. I also need to show potential publishers that I have an audience for the book I am writing on fitness.  Apparently, in today's world, publishers do not take you seriously unless you have a digital footprint.

I am not the worlds leading expert.. I do however have 17 years of experience working in the fitness industry. I have been on the ground, sweating side by side with my clients. I know what works for the majority of students who arrive with various physical limitations.  I attend conferences and see all of the latest gadgets and gizmo's and trends. I evaluate them based on my clientele and very few of them get a passing grade and make it into my classes.  I have no desire to be the most popular teacher, teaching the hottest, latest type of class at the club. My mission is to focus on keeping my clients safe and fit. I have seen too many clients get injured attending crazy concept classes.  I prefer to be the safe harbour for those who simply want to keep their bodies in shape, so that they can continue do the sports and activities that they love.

Thank you to everyone who tunes in daily to read my humble words of wisdom. Your support is very much appreciated!

Have a wonderful weekend.
See you Monday.
Beth

A Look Back in Time

This time of year is special for Peter and I because we met in the Fall of 1985 while both attending JAC. Two years later, in the Autumn, we decided to get married.  We took this picture hours before we popped the question to each other.  Neither one of us had a ring, nor did we have the experience of a big fancy proposal.  I am amazed to hear about the elaborate, complicated ways in which people propose nowadays.  The pressure!  It is almost as if the proposal and wedding are more important than the marriage. We simply looked at each other and knew. What a special moment.

The hair is very different now.....some is missing and most are grey but the love is the same. We laugh more than we cry. We support each other in every crazy adventure we can come up with. We never raise our voices to each other and if we are upset, we truly take the time to sit and discuss as best we can, how to move forward. We are far from perfect but we are perfect together.

The leaves are almost completely off of the trees where I live. Fall reminds me to be grateful for the love in my life. Every day is precious.

Feeling sentimental today!

Hug your loved ones.

Beth

Meditation Class

Last night I took part in a meditation class in Beaconsfield.  I have decided that this time will be carved out for self care as I give so much of myself in all of my jobs.  It is so easy to get burnt out as a teacher that I am trying to be proactive and make certain that I am refuelling, so that I can continue to be an effective leader.

If you have never tried taking a meditation class I highly recommend it.  It is hard at first to sit quietly as we are all so used to rushing and being busy. We are being stimulated constantly in our jobs and our homes, so if we are asked to simply sit still, the experience can be unnerving.  What I realized after 45 minutes to an hour of guided meditation, is that I am very tense. I had a very hard time submitting to the experience which tells me that this is exactly what I need to help me to relax.

My mind kept wandering which is normal but the leader reminds us to draw our attention back to the mantra and our breath.  Simply 'being' still. Focusing our energy inwards, instead of constantly projecting outwards is a very healing experience.  If we are always giving and never taking, the balance swings all the way to one side and we can get sick.

If I compare this to muscle conditioning, I tell my students never to train the same muscle group on back to back days because of the risk for injury. Over training one muscle puts the others at risk. If we never give our mind a rest we can suffer serious health consequences simply because the whole balance is off.

I am so happy to be embarking on this new experience. I left feeling more centered and excited about coming back to the next class. While meditating, I was able to answer two key questions that I had when I went in to the class.  I felt re-energized and I was full of smiles.  It is such a joy to be the student once in awhile!

Have a great day.
Beth

The White Coat Syndrome

This phrase can mean different things to different people. In my work, I use it to describe those clients who need to be told by a doctor that they have to start exercising.

I see it primarily in men and while I used to look at this as a sad fact, I have grown to understand that it is a result of the way in which we have socialized our boys/men.  If we consider and accept the traditional gender roles of men and women that we have promoted in our society, than we have told boys throughout all of their various socializing games and interactions, that they are supposed to be tough and strong and not need anyone's help. Is it really any surprise then that men spend more time working in their jobs than exericising formally at the gym?

I can only speak from my own experience with the men in my life. Most of them are hard working individuals, who are dedicated to making sure that their families have a comfortable roof over their heads.  They are dedicated Dads who devote their spare time to improving their kids lives, either on the sports field or academically. Very few of them, take care of their own health.

Last night, one of my students brought her husband to my yoga class.  She whispered in my ear that the doctor had told him that he had to start coming to my class as his back was in need of some stretching and strengthening exercises. When faced with this situation I realize that the 'patient' may be very hesitant or unwilling to participate.  For this reason, I must take special care to make sure that they feel supported and valued.  I also have to make certain that they see the benefit of the time that they are taking to care for themselves.

Whether you are in my class of your own volition or by a doctor's prescription, I am very happy that you are with us, putting your own needs first for a change.

 Make sure to encourage and support the men in your lives who are trying out classes for the first time. Never make them feel that they have made a mistake by not taking better care of themselves up until this point. Instead love and support and encourage them on their new path toward better health.


Have a great day!
Beth

Change is Coming!

As many of you know, I live in the country surrounded by trees. In April I posted a video on Youtube of the sight and sound of the stream in my backyard.  Above is a picture of our lovely little river this past Saturday. Below you can see the snow that blew in momentarily yesterday morning!

Change is hard but it can also be refreshing. Autumn is my favorite time of year, not just for the colours but for the promise of new life that comes with the death of summer. This sounds so dramatic but I am hopeful when this season arrives because it brings with it a freshness and a newness that is exciting and full of hope.

We might secretly dream that our lives would never change or that it would be summer all of the time but each moment in our lives contains both good and bad elements and it is only when we are snapped out of routine by the weather or serious life events that we feel fully alive.  We want our lives to be constantly moving. We are fortunate that each new day offers opportunities to improve ourselves and our situations.

It is election day in Canada. I work with many young people who feel disillusioned and insignificant.  We need to remember that we can make a change in our situations in many ways.  We are not powerless. We can positively affect our lives and our society through our voice and our actions.

Embrace change!

Have a great day everyone,
Beth

Use Exercise to Reduce Workplace Stress!

 

I hear it all of the time.  "Beth, I have no time to workout. I am too busy at work."  Unfortunately when we make this statement we are setting ourselves up for potential health problems. I believe it is a choice. We must make the time.

It is of course easy for me to say this when I get paid to workout.  The challenge for me however is to actually learn to use the time to help myself and not just focus on everyone else.

I want you to know that I rediscovered the benefits of exercising away 'frustration/stress' on Wednesday.  I was teaching my home class and I suddenly found myself using the workout as a way to vent off steam.  Picturing what was bothering me most and then pushing myself through the exercise to successful completion, made me feel hopeful that I can handle and succeed at overcoming my problems at work.

Physically I felt better after doing cardio for twenty minutes, and then muscular conditioning and stretching. Even though it was hard to get started, once I committed to the experience, the benefits manifested themselves without much effort.  I felt relieved. I felt hopeful. My entire outlook changed.

The key is to get out of our heads.  Stress at work becomes a mind game. We tend to think about problems non-stop while driving, eating and sleeping and before we know it, we get sick.  Forcing yourself into a class or to go on a run, helps to change the focus. Suddenly survival becomes the focus. You have no choice but to rely on yourself and your skills to get through. You regain the confidence that you had in yourself. 

Exercise is such a great way to change your mood, lift your spirits and brighten your day.

Just do it!

Have a great weekend everyone.
Beth