Congratulations 1st Month Complete!

 

 Congratulations to all of my students who have completed their first month of programming!

I can see that all of you are feeling stronger and more confident.  I have identified the areas that need improving and next month we will be building on the skills that you have learned.

Remember that you should always feel like your trainer is helping you to improve.  We are there for your benefit.

While I have seen a vast improvement in your conditioning, I have also noticed resistance to certain types of exercises, be it balance , flexibility or strength related. Please know that those are the areas that I like to focus on because they usually tell me volumes about who you are and what you actually need!

Most often a client demonstrates resistance to an exercise because they have had a bad experience at some point in their fitness journey.  When I hear, "I hate to do sit-ups or I hate yoga," I do my best to figure out why and then try to reintroduce the element back in your regime.

Sometimes a certain class may have caused us discomfort and if we never go back, then we are left with a bad feeling.  I always tell my students to give a class and a teacher three chances.  Perhaps you were a bit off of your game that first time or maybe the teacher was having a less than perfect day.  Always express your concerns to the teacher and see if together you can fix any problems that are arising.

We are naturally drawn to being comfortable, but growth only happens when we step out of our comfort zone.

So congratulations to my students for sticking with their program this month.

See you Monday.
Beth

Why are you afraid of CPR?

I am assuming that many of my friends and family are afraid of learning how to deliver CPR, because there would be no other reason to not take a course.

It is a bit daunting I admit but feeling helpless is far worse. One of the best things that the course does is help us to learn how to take control of a situation and help the victim. In most of the situations that I have been in, this was the most effective part of the scenario. Bringing calm to a chaotic situation is crucial.

If you did take a course many years ago, you need to go back and take it again because it is far simpler now.


We used to have to remember many steps and procedures, whereas now the focus is on chest compressions.  We are taught to assess the situation and the victim, and if needed we are to deliver 30 chest compressions and 2 breaths. Compressions are the most important part of CPR because they keep the blood circulating and therefore oxygen is being delivered to the brain!

Most people do not carry a pocket mask and would probably not intervene to do CPR on a stranger because of the mouth to mouth component. Well you need to know that we are no longer required to do mouth to mouth if no mask is available. We are told to do chest compressions until help arrives.

There are of course procedures to follow and that is the amazing thing about the CPR class.  You get to practice many times on a mannequin as the instructor leads you through the steps. The instructor corrects and answers your questions, until you feel confident that you could in fact help to save someones life! Remember that the goal is to keep the blood and oxygen circulating until the first responders arrive.

Taking the course helps all of us in the end. I wish it were mandatory for everyone. We all want to help when someone is in trouble but many of us have no idea what to do.

Sign up for the Heart Saver course in your area. Go with a friend and make an evening out of it. I believe that you can even arrange for private 'in home' classes for your friends and family.

Have a great day everyone.
Beth

Tips to Beat the Winter Blues

I feel it too.  The darkness and the cold make it all too easy to want to curl up on the couch with a book and never go out.  Okay, maybe I just feel this way! I couldn't even find a picture of myself outside in the winter to share with you.

I have spoken to a few people this January who have expressed a bit of sadness about the weather and how long winter can be in Quebec.  One of my friends is really making a point of planning activities that keep her from hiding in her house waiting for spring. I am so proud of her. Maybe some of the following tips will help you to beat the winter blues.

*  Try to find an art or a cooking class or join a book club or a bridge group, that gets you out of the house a few times per week. Rather than taking a 'drop in' type class, try to find one that makes you register for the whole session. This will help you to stay committed. "Dropping in" is just a way of planning to 'drop out' as far as I am concerned. Do yourself a favour and commit to being busy this winter.

* Several people I know volunteer their time to different organizations. This is a wonderful way to get out of the house and improve our mood by helping others. We also meet new people which can spur on even more activity.

* It is also very important to get out into the light and take in the sun. Light from the sun, promotes the secretion of serotonin which increases positivity and alertness. Promise yourself that you will go for a short walk, everyday out in the daylight.

* Fitness is very helpful at increasing energy levels. When we first start to train, exercise can be tiring but with a regular routine, you will find that you have more energy after class than you did when you arrived. Try to find a class that interests you and then bring a friend. I find that students who plan to workout with a friend and then plan to visit afterwards, almost never miss class!

I am not a winter sport person.  I do like to skate but usually the wind makes me retreat for hot chocolate shortly after lacing up my skates! Two or three times during the winter I follow my husband to the rink and we skate. I was far more active in the winter when my kids were little and I knew that I had to get them outside for fresh air.  I used to spend hours sliding with my little ones.

Even though I do not like to play outside in the cold anymore, I am trying my best to have many activities that keep me distracted while winter moves along. At the beginning of the week, I try to make plans with friends for lunch or coffee so my week is filled with plans to get me out of the house.

I hope some of these tips help you to keep your smiles for the next two months.  We can do this!

Just come to the gym if all else fails and I will get you sweating like it is full on summer!

Beth

The Rule of Three

I am currently reading "The Productivity Project," by Chris Bailey. I have many short and long term goals that I hope to accomplish and this book is helping me to get started.

One of the tips that I have started using is what Chris calls "the rule of three."  It is nothing new. He even claims that many people before him have adopted this strategy but I had never done it the way that Chris suggests.  He tells us to project into the future by imagining ourselves at the end of our day. What three things would we like to have accomplished by that time? So instead of simply making a list of three chores to do during the day, he wants us to think of the things that once accomplished, would give us the most peace.

I started doing this last week and it is wonderful.  I make two lists. The main 'rule of three' and then I put three easier items on the list as well. I am now being far more productive with my time, as I work with intention throughout the day to achieve my goals.

Chris claims that by doing this first thing in the morning, before we open the email or the news, we set our personal goals and priorities. We can then keep our eyes focused on our own goals and work with intention instead of just being busy. Things will come our way but we will learn to prioritize in order to accomplish what we really want to get done, instead of dropping our goals to satisfy others.  It is brilliant. Simple and really affective.

I am finding that this little tip is helping me to keep my day more balanced. Yes, I have obligations but now instead of flopping down on the couch after work or wasting time watching television or surfing the net, I keep my goals in mind and get real things accomplished.

People often tell me that they have no time to exercise and I often tell people that I have no time to get that book written. Chris says that we all have the same 24 hours and yet some of us are very productive and others are not.  I want to be one of the productive people and some of us want to be healthier, so we make choices based on these desires.

It is simply a matter of shifting our priorities and changing our behaviour.

I highly recommend this book.  Have a wonderful day everyone.

Beth

My Yoga Class at Quanta

Just want you to know that I have a few spots remaining in my yoga class that is starting in February.  What a wonderful Valentine's Gift to give yourself! It will be a four week session.

The goal of the class is to improve flexibility and relieve stress. I always give different intensity options so everyone is welcome. The room is quaint and peaceful. You will need to bring a yoga mat. Blankets, blocks and bolsters are provided. Last week, at another center, I had 38 students in one of my yoga classes.

People seem to appreciate my approach which lets "you be the boss of you." So many yoga classes force people into poses, despite injuries etc., whereas I adapt the pose to fit your body and current physical condition. The nice thing about the Quanta center is that it offers a more personal experience. I am only taking six students per class.

Please call the Quanta Wellness Center to book your spot today!

Have a great weekend.
Beth

Is Your Core Strong Enough?

At this time of the year, all of my students, in all of my classes are working on developing their stability muscles. All of us need to be ready for slippery walking conditions. My hope is that by developing our core muscles and leg strength, that we will be ready to catch ourselves when we slip on the ice and if we do fall, that we will be strong enough to get back up. I prepare my students all year to have a strong core but I incorporate even more exercises in the winter months to make sure that they are ready for that inevitable sidewalk slip!

One of the best ways to prepare our bodies for potential falls is to train on one leg, so we often have one knee lifted when we are standing and doing weight lifting. This activates all of the stabilizer muscles and gets them practiced at doing their job! We often use a disc that slides on the floor. One foot is placed upon the disc and we gently push the disc backwards which brings us into a lunge position. I then cue my students to use the front leg only to get themselves back up into an upright position.

 "Pretend that you have slipped on ice and that the back foot is of no use to you. Use your front leg only to get yourself back upright." Of course there are plenty of other instructions to go along with this but for those you have to come to class! I do this to make sure that they are strong enough on one leg to get themselves up if one of their legs is hurt after a fall.

I have a very personal reason for doing all of this work toward fall prevention. When I was very young, a relative died at the bottom of her basement stairs. She lived alone in her later years and had taken a spill down the stairs. I have always wondered if perhaps she fell and simply could not get up to get help. She was found several days later.

Near the end of my dad's life, he was in a wheelchair.  My mom had fallen coming out of the bathroom and she was unable to get up. My dad thought he could help if he got down on the floor and then they both laughed when they realized that they could not help each other at all!  Somehow they managed to call 911 and both of them had to be lifted up.

Of course, we do not have control over what the future holds for us. Part of my mission as a trainer is to help my students be stable enough to avoid falls, and strong enough to help themselves out of a serious situation, should they find themselves on the ground. I do this with all ages by the way, as we all need to be ready for the surprise of slipping.  If we are not in shape, muscles can be injured, ligaments torn and bones can be broken. The truth is, the better shape that you are in before a fall, the shorter your recovery time will be. 

One of my students, who is in his mid fifties, just told me yesterday of how he avoided a serious fall during the last snowstorm. We were doing some one legged exercise and he mimicked how practising that particular exercise in class had prepared him for the slip. His core and his leg muscles remembered the moves practised in class, so his body was ready to kick into action and prevent a serious injury!

I love hearing these stories!  They keep me going. Keep them coming.

Stay safe.
Beth

Tough Enough

 

I happened to be listening to some of my students speak about my class yesterday, when they did not know that I was steps away.  I did call out to them before they started saying anything too important, so that they knew I was around and able to hear their comments but I did hear them say one thing. "She's so tough!"

I laughed at that comment and then a friend of mine exclaimed, "she has to be tough, so you will be strong!"

What a wonderful way to look at it. 

My goal is to keep my students healthy and part of the way that I accomplish this is by being tough.  I am tough in the sense that I do not waiver from the workout that I have planned and designed for the month.  While I make suggestions to keep everyone safe if someone has an injury, we keep working on the same exercises to build skill and ease of movement and strength.

I try to make the workout fun, but we will be doing our situps and our pushups and many of the things that most students find difficult because most students will not do these exercises on their own.

I am tough on myself, so that I am strong for my students. We are in this together. I put in long hours at the gym to be the best that I can be for all of you.

Yep, I am tough but tough in a good way!

Have a great day everyone!
Beth

Yoga Anyone?

For those of you who are interested and available, I am returning to Quanta Wellness Center and offering two yoga classes per week. This course follows the hatha style and I consider it to be a gentle yoga that is designed to relieve stress and improve flexibility.

Many of you attend my Yoga Stretch course at another location. Yesterday, we were 38 participants and 6 regulars were on vacation so the class is popular and becoming very crowded. Perhaps you have the time and would like to add this class to your routine. I am only taking 6 participants in each class as the room is more intimate. I already teach this class three times during the week and I am eager to add more!  This class has kept various injuries of mine from getting worse. It can do the same for you.

I must say that teaching yoga is fast becoming my favorite activity during the week. Taking the time to slow down and get in tune with tight, grumpy muscles and bring healing to them through stretching, is wonderful medicine for anyone who is struggling with stiffness.

In this promotion, the owner is offering a massage when you sign up for the month.  What a great deal!

Sorry that I missed posting yesterday.  We had a snow storm to deal with in Montreal and it took me an hour and forty minutes to get into work.  I knew I had no time to write a blog.

Have a wonderful day everyone.
Beth

Working out Until You Vomit?

 I often hear ladies talking in the locker room about other classes that they are attending. As an instructor, I am always keen to know what students like about their classes, so it is interesting to be a fly on the wall and listen to these conversations.

I have to say that I once heard one of the ladies expressing how hard the workout was that they had just left.  It was so hard that she felt like "vomiting!" All of them looked completely exhausted.

I just want all of my students to know that while I personally believe it is okay to have worked well, I hope that none of you feel that you have been pushed to the point of being sick to your stomach.

My mission in all of my classes is to keep people functionally fit.  When you come out of a class you should feel like you have experienced a lite sweat and perhaps some muscle fatigue but I hope that you do not feel so exhausted that you are done for the day!  My hope is that you have more energy after the class.  The next day, you may feel your muscles but I want you to tell me if they are so sore to the touch that you cannot move!

As instructors, we want everyone to love our classes, so we are all are eager to know how to improve the experience of our students.

I have no desire to be the toughest class in the program. I hope to be the class where you feel noticed, cared for and challenged. I am not there to beat you up or make you feel like you are not good enough. I am there to lift you up and keep you fit and strong while you are having fun!

Have a great day!
Beth

Self-Help ?

My husband sees the books that I have lying around the house and most of the recent ones are of the 'self-help' variety. He asked me on the weekend, "Why?"

I guess he feels that I am "just fine" so why do I feel the need to buy these books for guidance?

As I get older, various ailments have entered my life and I am of the mind to deal with them without prescriptions for medication.  Every pill that we take to cure something, has repercussions.  The self-help books have helped me to deal with the changes that have occurred in my life both physically and mentally. 

If you suddenly learn that you have a disease, no matter how common, your perception of yourself changes and some people find much needed support in the "self-help" section. When someone in your life dies, you are left with many feelings that you may not be comfortable talking about with a friend. I myself found reading the stories of others, to be just what I needed at one of those moments in my life.

I personally love to learn from the people who are walking a similar path to mine. How did they cope? What did they do?

I have yoga books and meditation books lying all about the living room and my husband was most curious about meditation and why would I want to do this.  I explained to him that the wonderful thing about meditation is it teaches us to slow down and hopefully learn to direct the mind chatter. When you meditate, your mind is far from quiet. It wants to go off in all sorts of directions but learning to focus back on something real and concrete like your breath, helps us to stop from making simple facts, into overwhelming fictional stories. I tend to spin things into complicated webs and then I suffer, worrying about what I have dreamt up. 

Meditation practice is teaching me to deal with the here and now and as a result, I am calmer and better able to handle tough situations.  Sometimes when we get a new diagnosis on our health, we start to worry about 'what if' scenarios.  This in turn can literally make us 'sick with worry.'  So in my case, I found that by turning to self-help books I have learned wonderful strategies for coping with life. 

That is why I have become a fan of this genre. 

If you have never wandered into this section of the book store, give it a try.  You may find exactly what you need.

Have a great day.
Beth

A Confession!

Many of you know that last Fall I embarked upon a new adventure. I started teaching English Secondary V at Place Cartier.You may know this because I had to drop a few of my private classes from my weekly schedule, in order to meet the demands of this new position.

While I had a wonderful time at the centre and I loved working with all of the dedicated staff, I made the difficult decision not to accept another contract.  I had to admit that I found teaching both fitness and English too demanding at this particular point in my life. I had no idea how much work would be involved, nor how much of my personal time would be lost, to correcting and planning.

As I speak to you often about stress and how it can manifest negatively in our lives, you need to know that I I have first hand experience dealing with this subject. While trying to be the perfect English teacher and the best fitness instructor, I started having panic attacks when I had never experienced these before. I felt like I had no time to simply rest and worst of all, I started to feel sad much of the time. I knew that stress was building up inside of me and no matter how hard I tried to hide it, I could not keep up!

I knew that my balance was off and I needed to make some tough decisions.  I could not keep both jobs and do each as perfectly as I wanted.  I also was not willing to do one of the jobs half-****d.

I decided that though I loved working at Place Cartier, the time was not right for me to continue. I love teaching fitness and I am not ready to give this up just yet!

A few of you have asked me this week about my English teaching job, so I wanted to inform you a bit better.  The Directors at Cartier were sad that I was not returning. I was well received and told that I would be missed but that I could return anytime I wish.  I finished my contract with great success and simply chose not to accept another one.

I am very proud of myself for having ventured out of my comfort zone. I am also very proud that I recongized the signs of stress and dealt with it accordingly before I became very sick or burnt out!

Have a wonderful day everyone!
Beth

Keep A Steady Pace!

 

The gym was packed last week. Everyone arriving with good intentions and hopes that this will be the year that they make the change toward a more active lifestyle.

I am happy to say that I usually gain about two or three new students at this time of the year but sadly most of the new people who came last week, I will never see again.

Coming to the gym on a consistent basis is the key to success and yet so many people end up giving up after the first week.  So I often ask myself why this is and how I can help.

The most important thing that I have to remember is as a general rule, people do not like formal exercise classes because they cause some discomfort. You will feel your muscles the next day or a few days after exercise.  For some people, when they feel this way they tell themselves that they have caused damage to their bodies and they can never risk doing that again. As a result they tell themselves that the gym is not for them!

All I can say is it takes a week or two to get used to the discomfort that comes with muscle enhancement. You have to stick with the program.

Another thing that I must remember is how hard it is to be the new kid on the block.  When you walk into a room full of students who all seem to know each other and who know all of the moves that they teacher is demonstrating, it can be intimidating. If a student spends the entire class going the wrong way or being behind a few steps, this can cause them to feel that they are not good enough.  After all, if the class is filled with people from their age group or older, and they cannot keep up, well this must mean that fitness is not for them! If the teacher has not made a personal connection with this student and if no one else has made them feel welcome, they will probably never return.

I really hope that all of the new students I met last week return today and all week.

My wish is to spread the joy of exercise to all ages and levels of fitness students. 

What we have to remember however is that sticking with our commitments and attending the classes is key. Being steady and consistent wins the race. If you were a bit sore last week, speak to the teacher before giving up completely. We will give you hints and suggestions to make week two even better! 

Soon you will be laughing and enjoying the classes along with the rest of us and you will begin to reap the rewards of exercising regularly!

Have a wonderful day everyone.
Beth

Ageism Drives Me Crazy!!

 

 I am very happy to say that I currently have all different ages of people in my classes.  This gives me a wonderful perspective on the ageing process. I am able to warn young people of the problems they may face, if they do not start addressing important issues now concerning weight, flexibility and posture. I am also able to compare the fitness level of my students quite easily, as I have the luxury of training clients who are 19 up to 85+ years of age.

For example, I have some clients in their 40's who are not as fit as my 65 year old students. This can be a wake up call for some individuals.  Unfortunately, I also deal with a lot of ageism. People make judgements based on someones age, rather than on ability.

What shocks me the most, are those clients who refuse to attend some of my classes, because they are filled with people with white hair. They "do not want to be seen with old people." That is a direct quote.  In many cases, these particular students would rather pay more to be with a younger clientele, than with their peers.

I guess it is human nature not to want to get older. Perhaps because I grew up with older parents, I have always been comfortable with people who are much older than I am. I know the importance of judging people by what they say and do and not by their age. Maybe those clients who are not wanting to be seen around white haired people are running from something. Perhaps they are afraid to age. I on the other hand, see how regular exercise literally stops time. I have been training some of my students for the last 15 years, and their fitness level has barely changed at all, not to mention their appearance.  They seem frozen in time. Not many people can say this. My students look as young as they did when I first met them.

I am so motivated by my students. Whether they are young or old, I look at each person individually and see how they handle the challenges presented to them. Some people are battling serious illness. Some are dealing with crippling loss. Some are dealing with mobility issues. No matter what the struggle, we come together as a group to keep as fit as we can.

The above picture is of one of my students, while she was on vacation. She was 70 years old at the time and if I am not mistaken, she had already had a hip replaced. None of the younger people in the group were brave enough to try this stunt. 

I hope to feel that physically fit when I am that age.  Don't you?

Have a fabulous day.

 Beth

Je me souviens

Do you meditate?

Most people smile and admit that though they are interested in meditation, they have never tried. Some people claim that they could never sit still for any length of time.

I take a weekly course on meditation. I have been participating since the fall and I have to say that it has become the highlight of my week. We discuss our day briefly and then we are lead through a guided meditation that is incredibly effective in relieving stress. It is a wonderful way to wind down after a hard day because it changes our focus by putting an end to the "stories" that play out in our heads, about what we should have said or done during the day. Simply breathing and getting in tune with our physical selves, puts our mind at ease.

Yesterday I was killing time waiting for my course to start, by browsing some books on meditation at Chapter's.  I picked up a book by Thich Nhat Hahn, a Vietnamese Buddhist monk. I flipped through the pages and landed on a paragraph that described one of his visits to Montreal.  How amazing was that?  As he told the story he mentioned that he had noticed the motto printed on all of our license plates; 'je me souviens.'

He mentioned to the cab driver that this constant reminder to "remember" is the perfect way to work meditation practice into daily life.  Thich Nhat Hahn suggests that every time our eyes focus on this slogan, we should remember to "breathe and smile."

The whole idea is to walk through our lives being more mindful of every step. Be grateful for everything that is going well. Many of us have very serious challenges in our lives but no matter how deep our troubles appear to be, there is always some glimmer of hope to build upon. For example, being able to breathe with ease and being able to smile. We take these things for granted.

Be grateful today.

See you soon,
Beth

Extend A Hand!

We had a wonderful first day back at the gym.  The classes were packed, despite the freezing cold temperatures!  Bravo to everyone who braved the cold and stuck to their commitment to get fit.

We have a few newcomers to the gym this year. Yesterday, in one of my classes I watched a lady walk into my Stability Ball class with determination. I was busy helping another student so I was hoping that one of my regular students would introduce themselves.  I watched as she looked around, clearly lost as to what to do. She scanned the room while walking, looking for the equipment. She did a circle in the middle and then started to walk out.  I quickly finished what I was doing and started motioning to my students to speak to her as I have a bit of an injury presently and cannot walk especially fast. To my surprise, everyone was so absorbed in their discussions, that no one reached out to this poor woman, who was about to give up before she even began.

I did catch up to he,r as I managed to yell out "hello!" Remember that it is very hard to be new to the gym.

We are all very excited to be back with our friends and we have so many wonderful tales to tell about our time off.  I just ask that we look out for the newcomers and give them a smile and say "hello."  This is all it takes to make someone feel welcome and once that is done, then I can work my magic and make them stay!

My classes are very full and I do my best to get to everyone but when you see I am busy helping a student who is new to the gym, please take it upon yourself, as the experienced senior student, to welcome them and bring them to me for an introduction! You must remember what your first day felt like!  Smiles are free and so welcome!

Great first day!

See you soon,
Beth

Resolution Revamp!

Happy New Year to all of my dedicated students!

On our first day back to exercise, I know that many of you will be walking into class with new resolutions. Most will be about weight loss but some will be about taking better care of yourself and eating better etc.

I want you to know that though many people think resolutions are a waste of time and silly, I actually look at them quite differently.  I see those promises that you make to yourselves as seeds of hope. If you have hope that we can change something regarding your fitness level, than I know that I can help you along your way.

Often what happens is people come to the gym because someone else thinks that they need to lose weight. A partner, a doctor or a a friend has dragged you there.  In this case, it is harder to engage you on a deep level. It is all about vanity and though how we look is important to an extent, once this type of client sees how hard it is to lose the weight, they are the first ones never to return.

If however, you come up to me with a resolution that you have made for yourself, than I have a better chance of reaching you on a deeper level. You have already hit some sort of rock bottom. Perhaps disease is starting to affect your health. Maybe you have suffered a physical injury and know that you have to lose weight in order to keep doing the activities that you love.  In these cases, I have your full attention and that makes connecting with you and keeping you in class, and on target much easier.

So make those resolutions for yourself. Keep them realistic. Keep them attainable.

Perhaps you will strive to go to the gym everyday for at least a month and do whatever the trainer tells you to do.
Maybe you will commit to eating better and eliminating the junk food for one month.
Or maybe you will promise yourself that you will set time aside each day for meditation to relieve stress. Just 5 minutes a day will change you life!

Try to give yourself adequate time to achieve your goals. A week will not do it. Decide what you want to change and then promise yourself that you will give it sufficient time to see results. If you can commit to trying for a month, by that time your new habit will have become set. Aim for at least three weeks if you can. I tell my new group fitness students to give me at least three classes before they decide not to return. In that time, I do my best to reach them emotionally and physically. Those that commit to this and more, stay forever and achieve their goals within the month.

Have a wonderful day today and remember to be kind to yourself when making those resolutions. You did not get into your current state in a day, so don't expect the situation to change overnight.

Let's do this!
Beth