But How Did I Get Fat?

I get asked this question all of the time by frustrated clients who honestly do not understand how they gained those annoying extra pounds.

"Tiny changes, over time, make a huge difference. Gradual, steady change--plus time--is the key." (Crowley & Sacheck, 2012, p.126).

In their book, "Thinner This Year," Chris Crowley and Jen Sacheck, explain how it is usually tiny dietary changes that result in those extra pounds. Chris and Jen use the following example to help us understand what can happen. Let's assume that you were in perfect shape and that you were at your ideal weight when you were in your twenties. Yes, you ate well but you also burned each calorie that you consummed. You were in balance. Now lets assume that you add just 10 calories a day to your diet but do not workout more to burn them off. It does not seem significant but that small change will result in one pound of weight gain in a year. If you keep doing this for ten years, you will have gained ten pounds. If you keep doing this for another ten years, you will have gained twenty pounds. So now you are in your forties and you have gained twenty pounds and you have no idea how this happened because the tiny change in your diet seemed insignificant.

The problem is that our metabolism slows down as we age, so if we are not careful with our food choices then that innocent looking cookie or that small bag of chips or that extra glass of wine, will add up.

The good news is that it works in the reverse as well. If we exercise everyday and eat less, we will lose those pounds. I am not saying that it's easy but I have seen it happen time and time again.

The problem is most people want to lose the weight so fast that they get discouraged when it takes time. I have to remind them that they did not put on the twenty pounds overnight and they cannot expect to lose it in a week or a month.

You must be very honest with yourself. Look at the calories that you are drinking and eating. If you want to make a change, you know what you have to do. Change how you are eating and move more, Get your butt off that chair and into a class. Being with other people can motivate us to stay on track.

Hope this helps.

See you soon,
Beth

Yoga and Religion

I am not a typical yoga instructor. My class is called, Yoga Stretch, simply because I want my clients to benefit from the poses by focusing on the physical challenge. I have always used stretches that were derived from yoga because they are effective.

I leave references to the divine out of my yoga classes because the whole reason that I started teaching yoga postures was to help my clients improve their flexibility and relieve their stress, not to convert anyone to Buddhism. I am not a Buddhist by the way. I have many different faiths in my classes and the last thing I ever want to do is make anyone feel uncomfortable.

I have done my training with Beth Shaw who created Yogafit. My training is through Yogafit Canada. I chose this path because I love the focus on proper posture for safety.

As Beth explains in her book, yoga "is not a religion, nor is it intended to conflict with anyone's culture or belief system." ( Shaw, 2009, p. 19). Yoga postures are meant to help people prepare for meditation.

I listened to a discussion yesterday about stopping the introduction of yoga in schools. I was quite surprised at the level of fear. These individuals were concerned that kids would want to abandon their Christian faith if they started doing yoga poses. I have had students say that they cannot attend my class because it goes against their religion. If they actually came to a session they would see that there is no mention of Buddha.

I started doing yoga when I was working three jobs, raising three teenagers and helping my aged parents.

I needed a place where I could simply be quiet.

Yes, there may have been references to the divine but as in everything, you take what you want out of an experience. Yoga allowed me to learn to relax, breathe better and the postures helped me to relieve built up stress. The physical challenge showed me muscle imbalances and continued practice helped me to improve those imbalances so I am at less risk for injury.

So that is why I call my yoga class, 'Yoga Stretch'.  I want people to know that I am focused on helping them to improve their flexibility and hopefully relieve some stress.

I hope to see you in one of my classes in the future!

Have a great day.
Beth

* Shaw, B (2009). Beth Shaw's Yogafit - The program for a more powerful, flexible and defined physique. 2nd ed. United States: Human Kinetics. Champaign, IL

Sugar Warning!

Happy Easter everyone!

I had told many of you that I was serving dinner to 21 people on Sunday. Well as it turns out we were only 18.  We have a very large family room and we use the pool table as the base and my carpenter husband crafts a surface over the top and voila!  I have had 25 at this table when we use an extension but it can get a bit tight at that point.

Here is the proof!

Yes, the meal was gluten free.  After 15 months of practice cooking gluten free, I now see that it is not all that hard to pull off a gluten free meal for this many people and it can be delicious as well.

However, just because food is labelled gluten free, does not mean that it is good for you or healthy! 

I have discovered how to make this pineapple upside down cake gluten free and I have gained back all of the weight that I originally lost a year ago.

My message is that we have to watch our sugar intake.

I am a baker. My husband and I use to make wedding cakes for customers. I would do all of the baking and he would do all of the decorating!  So when I discovered that I could no longer use regular all purpose flour or cake flour, my world crumbled.

I have discovered a wonderful gluten free 'cup for cup' flour and now I am back on the baking wagon and I have seen the results.

So for those of you are struggling to lose weight, going gluten free will not solve your problems if you are reaching for gluten free cakes and pastries and cookies.

We have to take sugar out of our diet, in all drinks and food, to get the results we are looking for.

So consider how much sugar is in everything you eat. Sauces, drinks and prepared food. Eliminate those and replace with vegetables, fruit and home cooked meals. Once you start controlling your sugar intake and keep exercising, you will see results.

Have a great day everyone!
Beth

Thanks to you!

Thank you to all my students for making this the best winter session I have ever had.  Despite the sleet, snow and cold, you all managed to brave the weather and get yourselves to class. You are my inspiration!

Many of you are dealing with nasty colds and could not be there this week. Some of you have bronchitis, a few of you have pneumonia. I know that you are sorry that you missed the last week of classes but you have been on my mind the whole time. When you are not in class, I ask your friends where you are or I send you an email.  When you are not with us, everyone honours your 'spot' and leaves it empty, so I can see the gaps in the crowd and think of you.

I want to wish you all a Happy Easter break. There are no fitness classes next week but you can get together and walk or dance.

I need this little vacation to recover some energy and plan all of the programming for the next 10-12 weeks.

If you have missed doing a dance or if you would like to see an exercise brought back from the past, send me an email. I am taking requests!

I will still be writing my blog.

Have a great long weekend!
Beth

Keep This in Mind!

We cannot change what has happened in the world.
We cannot change what has happened in our lives.

Worrying about the future of our world will not help.
Worrying about what could be in our lives in the future will not help.

All we have is right now.

Ask yourself, what is good and right about this very moment?

Are you warm?
Are you fed?
Can you breathe?

Be thankful for these little things.

As you walk through the day, be mindful of every step. Be mindful of every smile. Look at the people in your path. Make your personal world and space beautiful. Laugh and love.

Live in the here and now.

Turn off the television and the news feed for awhile.

We have a wonderful life. Focus on this and it will get better.

Beth

The Situation Could Be Worse!

Last year, I was diagnosed with Osteopenia.  This came as a huge surprise given that I do aerobics, weight train and eat plenty of calcium rich foods.  It seems that it is hereditary as my father's autopsy report revealed that he had osteoporosis but never knew it.

When I expressed my surprise to the doctor her response gave me pause.

"Imagine how worse off you could be, had you not been exercising and eating so well."


I was so upset by this little blip in my life, so focused on the details of how it could be true, that I needed to step back and look at the big picture.

Were I not a fitness trainer, I might be telling a very different story right now. I might be on medication. I might be very worried about falls and fractures or I may be trying to recover after breaking a bone.

I remind my students often that I cannot prevent falls or accidents. All of us can still get diseases and we may injure ourselves despite all of our time in the gym.

The good news is that when our components (muscles, tendons and ligaments) are strong and our engines (heart and circulatory system) are efficient, we can handle a few bumps in the road. We might hit a pothole and suffer a bit of damage but in no time at all we will be back doing what we love. If we take good care of ourselves, we will sustain less, long lasting damage should we run into these health problems down the road.

I originally became a trainer because both of my parents suffered with heart disease and I did not want this to be in my future. I took it upon myself to get in shape and put the odds in my favour. Sometimes we cannot escape destiny but we can certainly try our best to control it!

I am proud that all of you are living your best life by keeping fit and being active. We are better off in the long run. This I can guarantee.

Have a wonderful day!
Beth

Focus On The Big Picture!

I want to congratulate all of my students who have endured this winter session with me. We are in our final week of a twelve!  I hope that you are feeling like you have improved your cardio, strength, balance and flexibility. I have seen a vast improvement. I am so proud of all of my students.

When we first start training at the beginning of each session, the workout can seem quite challenging. We spend a lot of time focusing on the little details to get the movements just right. Now, as we look back over the last three months, I want you to look at the big picture and see how coming to class has helped you in life in general.

Instead of waiting out winter in our homes, we got out everyday. We engaged with our friends and in the process we stayed in shape. We are moving with ease. Our balance is fabulous. Our strength is better than it was in January and our flexibility has improved. All of this keeps us free from serious injury and disease.

Focusing on the daily grind can bring us down sometimes but if you look around you will see how much better off you are, for getting your butts to class everyday!

This winter was difficult because of the ice and cold.  I was amazed how many students showed up on those ice storm days. Bravo!  Many of us know that once we start missing classes it becomes easier to miss a second and then a third and before we know it, we have stopped attending.

This week is yours to enjoy.  You know the patterns. You know the routines. Focus on posture, performance and above all have fun!  There will be no surprises. You can take comfort in knowing that you are experts.

I love the last week because I get to stand back ( a little bit) and enjoy watching you all perform at your best!

Some of my students have noticed how I slowly increase the challenges over the months that we are training. They are wondering what I will have them doing next!

Stay tuned!

See you soon,
Beth

My GF Update.

When I took this picture I was still having symptoms of gluten sensitivity even though I had eliminated gluten from my life months earlier.

When someone first suggested that my itchy skin condition was dermatitis herpetiformis, or DH, I immediately went off of gluten and my rash improved. This was after having been told I had eczema and other allergies for 4 years.

I have now been gluten free for 15 months and my skin is finally clear. I had read that it can take up to a year for the rash to be completely gone.  As I look back, it feels like it has passed quickly but I can tell you that it was very hard changing my diet completely and learning to how to socialize in a gluten dependent society.

Last week, a student from my class had a few ladies over for lunch and she went out of her way to make the entire meal gluten free.  When I thanked her for her efforts, she said that it was not that hard.  In fact, everyone loved the meal of soup, salad and sandwiches and dessert. We all wanted the recipes. Gluten free can be absolutely delicious to the point where you would never know the difference.

What seemed impossible at first has become very easy. I make all of my food from scratch which is healthier for all of us and I simply use gf condiments and spices for seasonings. In most cases, it is just a matter of asking a few questions and learning some new tricks. Yes the prepared foods are expensive but I rarely buy them and if I do, it is a little treat. We all need that once in a while.

I still must be careful at restaurants and really only go where I know that I can eat gf. I have not been in a fast food restaurant in over 15 months.  No Tim Horton's or McDonald's.  I am saving money and feeling healthier.

Thank you to everyone in my life who tries to accommodate my situation.  I feel the love.

Have a great day everyone.
Beth

Does Your Back Hurt?

I have a few friends/clients who are currently experiencing back pain.  Some of them have been to physiotherapy in the past for the same issue and they are doing their exercises at home as prescribed by their health care professional.  Others have taken time off of work to rest and be able to go to physiotherapy two or three times a week. It is so important to listen to your body!  Bravo!

If you have ever had back pain you know how uncomfortable life can be.  Just doing daily activities can be quite a chore.

This past Friday, Dr. Oz did a segment to address the problem of long lasting back pain. So many people suffer with this that he had a physiotherapist come on and give some helpful tips.  I am happy to say that the exercises she demonstrated are some of the exact ones that I do in my yoga stretch classes.

First, you must determine what the issue is with your back so that you do not make it worse.  A qualified physiotherapist can tell you which movements to avoid, and what exercises you need to do to strengthen the weak muscles that added to your problem in the first place. I cannot stress the importance of a proper diagnosis enough!You do not want to aggrevate the situation, you want relief.

The following movements were show on Dr.Oz and they happen to be a part of my classes. She suggested doing them before you get out of bed but most of us sleep with a partner, so this would be difficult for a lot of us.  If any of these cause you pain stop immediately and ask your physiotherapist if these exercises are safe for you.

1. While lying on your back, gently draw one knee into your chest, hold and release and repeat with the other leg. This loosens up the hamstrings and stretches the lower back. This is the first motion that I do with my gentle yoga stretch classes. Do not forget to breathe.

2. Lie on your stomach with one hand under your chin and the other arm up beside your ear. Lift the opposite arm and leg and then repeat on the other side. We do this in class on all fours. This strengthens the back, butt and also stretches the front of  the body. We inhale as we lift and exhale as we lower.

3. While lying on your back, with legs straight, draw one knee up until it is over the hip, take the opposite hand and push against the knee. Switch sides. Exhale as you push, inhale as you lower.  Just do not hold your breath. This exercise strengthens your abdominals without flexing your spine. We do a variation of this isometric work in class but I usually save this exercise for individuals suffering with pain who are in my Chair Muscle condtioning classes.

So there you have it.  I hope that this will provide a bit of relief. It is nice to see that I am on the right track. Ultimately you have to listen to your own body and do what feels right for you!

Have a great day.
Beth

Bunions. What can you do?

Bunions are bony bumps that appear on the base of the big toe. Your foot can begin to look out of shape as the big toe leans in toward the other toes. Over time, the knuckle of the big toe sticks out and can get quite large.

In my case, the natural arch along my toe knuckles has fallen, so my big toe is forced to bear the weight of my body instead of it being shared by all of the toes. It is amazing how much we need our big toe to be able to stand straight and to balance. Every part of our body plays a vital role in the functioning of the whole. We need to take care of our feet!

I could see that my bunion was getting larger over the last two years however it only really concerned me when it started to ache and hurt so much that walking was difficult. I went to physiotherapy and got wonderful stretches to do to loosen up the tight arch under my foot and to keep the big toe mobile.  I have included pictures of the exercises that I do in the hope that maybe they will help you, should you be in this position yourself. You will find them at the end of the post.

My physiotherapist suggested taping my foot in such a way at night as to keep the big toe aligned properly. This worked for a year but because I teach aerobics and dance, it was only a matter of time before it got worse. So my physiotherapist recommended an orthotist. Here is his number. He has offices in Kirkland, Beaconsfield and Saint Laurent.

Francois Blondin
514-747-4350

Francois made orthotics for me that have change my life. I am now able to teach pain free. I wear a night splint and this had made all of the difference.  No more tape! Do not hesitate to call Mr. Blondin. My only regret is that I did not go sooner.

Have a wonderful day!  Pain free I hope.
Beth

Gently pulling back the big toe back and forth will help to keep it flexible.

 
Massaging the arch with a tennis ball has helped me quite a bit.

Externally rotating the foot outward. This view is before the stretch.

 Lift the foot while pulling it out to the side. Hold and repeat.

Should we stop counting birthdays?

 

 I have heard so many people say, "I stopped counting!"  Perhaps that happens when you reach that dreaded age, whatever age that may be for you.

Birthday's are awkward. We want them to be special and then if nothing extraordinary happens, we can be disappointed. If that special someone forgets to wish us a happy birthday, then somehow we feel neglected or as if we have been let down. We have all been there.

I learned a long time ago that I need to make my own plans for that day.  Surprises are wonderful indeed but just in case they do not happen, we need to book time for ourselves, and treat ourselves in some special way.

Perhaps on our birthday, we should spend time wondering how that little girl or little boy has evolved.We should look back on everything that has lead up to this very moment. We should feel proud for having made it this far!

When I was young, I was a very shy little girl.
Truth be told, I hated gym class.

The fact that I am now a successful fitness trainer, who stands up and leads over 100 students almost every day, is actually quite surprising. How did I, this little girl, become brave enough to accomplish this?

The answer has to be passion.

While I did not like gym class in school because it was all about team sports, I loved dancing. Once I realized that I could combine the two and teach aerobics, I had found my niche. I went back to school at night when my kids were little and I studied and practiced with all of my heart!

I had found my voice and my courage.

That was 18 years ago and I have never regretted a single minute or beat!

We cannot ignore our birthdays altogether. We should not stop counting. We need to take stock once a year and see if we are on the right path. Are we getting where we want to go? Are we happy where we are? Time passes so quickly. Don't waste it feeling badly on your birthday. Be proud and loud!

I am!

Have a wonderful day everyone!
Beth

A Big Thank You!

I want to thank all of you who took the time to send me your thoughts about how exercise has helped to improve your life.  They were all very inspirational indeed. As I mentioned to you, I am writing a book on fitness and I will quote your inspirations throughout!

If you have not had a chance to send me your thoughts, please know that you can send me a private email anytime:

betholdfield01@gmail.com

Also, many you mentioned that my poster for my yoga class did not appear in yesterday's blog post for some reason. It works on my computer so I had no idea...thank you!!

It starts next week March 8th 2-3pm

Quanta Wellness Center
57 Donegani
514-966-7643

March Dates: 2-3pm
Tuesdays: 8th, 15th, 22nd                     
Thursdays: 10th, 17th, 24th

Tuesdays price is $30 and if you add Thursdays the price is only $15.
Drop in is $10.

Just leave a message saying that you are coming with your phone number and I will call you right back!

Have a great weekend everyone,
Beth

March Madness Yoga Stretch

Why do yoga and stretching just once per week when you can do it twice?

I have spoken to you many times about the benefits of remaining flexible in our lives. When our muscles are tight in one area of the body, this can lead to injuries in the opposing muscle groups. Your back may be hurting because your hamstrings are tight. Your shoulder may be hurting because muscles in your upper back are lose and your chest is tight. You may not be able to breathe well because your muscles are tight. Tight muscles can lead to poor health and stress.

Please consider joining my yoga stretch classes this month. Your body will thank you.
March dates:
Tuesdays: 8th, 15th and 22nd. $30
Thursdays: 10th, 17th, 24th are half price if you register for Tuesdays. $15

Have a great day everyone!
Beth

Don't Forget The Cardio!

While it is important to work our muscles so that we can be functionally fit, it is also important to remember to work our heart! Balanced training is they key to good health.

For example, I had not seen a particular client of mine in a few months when suddenly we had to the chance to work together again for a brief period of time.  This gentleman is in his mid sixties and he is one of the strongest men I know. He works hard at the gym, constantly working to keep himself in good shape.


When I changed up the programming to add 8 minutes of light jogging at the beginning of the class, I was shocked to see that he was completely out of breath after 5 minutes. A year ago, he used to be able to jog for far longer. It became clear to me that he has stopped working on the cardio component of his fitness regime.

Sometimes we only do what we like to do at the gym. Perhaps it is what we find easiest. This can be a real mistake. That is why I often remind my clients, as they moan and groan, that I am not there to be their friend but to help them work through all of the components of fitness. so that they work out in a balanced manner.

Many of my students are using fitness trackers as they try to walk a certain number of steps everyday. While you are walking, try to include some interval training into your pace. Try walking at a faster pace for 15 seconds to 2 minutes, and then drop down to your normal pace, for a period of time, and repeat as you feel that you can handle it. In time you will improve your aerobic power.

My message today is to stay in tune with your overall health. Most of my students are strong and flexible. Just make certain that you can go the distance as well!

Have a fabulous day everyone!
Beth