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