Your Life in Six Words!

The idea is not mine but I find the challenge interesting. We all have stories to tell but can you simplify your story into six little words?

Here are some examples that I found from an old Oprah magazine that are quite creative. ( The Oprah Magazine, February 2012, volume 13. Number 2. pg. 126-127)

"Every 20 years, I reinvent myself." - Wahana Vellutini.

"Abandoned at 5. Learning to thrive." - Melinda Hui.

"I am more than a twin."- Diane Campbell

"Surfing life's ripples, wishing for waves." - Karen Barbier

"Might as well eat that cookie." - Paula Deen

"I have time to fix this." - Taneika Head

The beauty of this exercise is that it gets you to think about your life, where you have been and how far you have come. I chose to highlight the positive examples that I found but there are plenty of negative ones as well.

We only have a few minutes to make an impression when we meet someone for the first time.

At the gym, I can predict the degree of success that someone will have in my class based on our initial meeting. How do you feel about yourself? What are your goals? What can you tell me about yourself that will highlight your strengths and weaknesses?

When you are speaking, I' m looking at the words that you use to describe yourself. They tell me where you are on your fitness journey and how easy or hard it may be to help you achieve your goals.

In my work as a fitness instructor, clients often have very little time to convey their thoughts to me as classes empty out and others arrive. People often run up to me to get their point across. I do my best to tune in and be present for everyone at that point.

I must admit that I really appreciate the kind words that come my way on a daily basis. I know that those people have given great thought and chosen their words carefully.

I do my best to forget the words that are meant to cause pain. Those moments are difficult as I have to shake off the feeling and turn around within three minutes and use my words to encourage, support and inspire.

Condensing my words is a way of life for me. Working with the public, I must be careful. I cannot always speak my mind and maybe that is a good thing.

Perhaps more of us need to hold in some of our ideas, process them properly and fully consider their impact before releasing them into the universe.

Try this exercise. Share it with me privately. It may give me a bit more insight into who you are at this moment.

My life in six words:  " Dance. Eat. Laugh. Repeat with love." - Beth Oldfield

Have a great day everyone!
Beth

Family Matters!

On the long weekend I had the pleasure of spending it with extended family. We all tend to get so busy with work and life that we forget about making time for visiting with nieces, nephews, cousins, aunts and uncles.

When  we do manage to get together we always take a family photo but this time I also suggested that we take a picture of our feet in a circle.

I had seen this in a magazine once and have always wanted to try it. Well I have to say that many members of the family thought that this was a weird request. I had people panicking about the state of their feet and others just wondering if I had lost my marbles.  Once we got everyone down on the ground and squished in close, I saw the magic happen as we formed a feet flower.  I was instantly thrilled with the picture and actually they all loved it as well.

There are all ages of people in this photo. No one has to worry about their hair or their clothes or their makeup. We know where we are in the circle and we all know how connected each of us is to the person beside us. Together we are family and that is all that matters!

Have a great weekend.
Beth

Fitness Tests?

Yesterday, I was reading through an old magazine and I found the following fitness test.

I work primarily with people who are 50 years old and older and I have to say that most of my clients can do all of the tests above quite easily. In my classes, we perform Sit-Ups by lifting our shoulders and head about 30 degrees off of the mat. No full roll ups. Be careful when doing the hip flexibility test if you have lower back pain or problems.  The tests are a fun way to see where you are at physically but are in no way a complete measure of fitness.

Another popular test that has come out as of late is the Stand-Sit Test. I have included a link that sends you to the Reader's Digest website where they tell you how to perform the test and score yourself. The idea is that we should be able to sit and then stand again without using our hands. I had my students try this one day and I have to admit that it was hard for a number of them.

http://www.rd.com/health/wellness/longevity-test/

The older the client attempting this test, the more likely they are to have some prior injury or physical ailment that could prevent them from achieving complete success. If you can do this test then I am happy. If you are under forty and cannot do this and have no physical injury or disease, than in my opinion you need to work on your strength, balance and flexibility pronto!

What is more important to me than fitness tests is your overall health and happiness. Are you active and trying to eat a balanced diet? Are you stressed and if so are you trying to find ways to release tension? Are you socially active and laughing regularly? Is there variety in your weekly workouts?

I recently read a Tibetan Proverb that made me smile.

"The secret to living well and longer is:
Eat half,
Walk double,
Laugh triple
And love without measure."


Don't stress about your ability or inability to perform fitness tests. The idea is to get you moving in the right direction. Look at these challenges as something to help you improve any weaknesses you may discover.

Have a great day.
Beth

Yes, I am like you!

I  meet many people young and old and always the first thing that they want to confess to me is the state of their health.

I often wonder if when people meet financial planners that they feel the same need to confess their money problems. I once ran into an acquaintance at the grocery store and she immediately started justifying all of the food within her cart.

When I am off duty, as in not in the gym, I am just like everyone else but rarely treated as such.

Yes, I eat junk food. Yes, I slack off and put on weight, though when I say this people usually slap me and say, "ya right!"

I even had a specialist tell me to leave his office because in his opinion, there was no way I was going to suffer the same health problems that some of my family have had and therefore he would not even listen to my concerns. He took one look at my physical self and would not let me sit down!

The point is I can see a bit of myself in every person. I may not know what it is like to have to lose 50 lbs but I know what it is to be self conscious about my weight and worry about what others think of me. I sympathize with this struggle.

I completely understand how injuries can lead us to become immobile and how eating can become a way to ease the pain. I see how people gain the weight and I know how hard it is to lose it in a society that socializes around food.

I know what it is to participate in an activity that is hard but necessary.

I know that the younger you are when you put on the weight, the harder it is going to be to lose when you are older.

I know many people in their late thirties and early forties who are in worse shape than the parents who attend my fitness classes. People always claim that retired individuals have time to exercise and that is why they are in shape. I agree to an extent but consider how much harder it can be for them to get to class because of arthritis or other age related health problems.  It is hard for everyone, no matter their age.

I know all of the excuses.

I know that life is busy and that it is hard to get to the gym but I also know the signs of people who have given up on themselves.

I know that at some point you will have to put yourself first on your to do list or you will be forced to deal with poor health because it has become so bad that you cannot take care of your loved ones.

I know that the last thing that you want is to become a burden to your friends and family.

I know that if you loved yourself more, you would address the issues that are keeping you from taking better care of yourself.

I know that you need someone to tell you that you are worth it!

You deserve to live life pain free. Your family is counting on you to be there to help them navigate life. They need you to be in the best shape that you can be. If you will not do it for yourself, do it for them.

Start today.

How are you going to get into shape?

Stop the excuses and get busy taking care of yourself.

Beth

Great Advice on Living Well.

I just listened to a Ted Talk that was shared with me on Facebook.

The talk is given by Anita Moorjani, a woman who died and came back to life.

What interested me about this talk was the advice she shares on how to live our lives.

I realize that many of you may not believe that there is life after death, so this is not the focus of my blog today however I feel that her advice is valuable and worth sharing.  I have copy and pasted the link to the Ted Talk at the bottom of the blog so that you can listen to it yourself.

Anita tells us that we need to focus on five important things while we are living.

1. We need to focus on loving ourselves. It is true that we spend more time criticizing ourselves than we spend forgiving our mistakes and accepting ourselves as we are.

2. She tells us to live our lives fearlessly. We often think that fear is protecting us but she claims it is fear that holds us back from living a full and happy life.

3. "The most important spiritual activity," in Anita's words is finding our joy. We are born smiling and laughing but some of us stop doing this spontaneously. She wants us to seek out joy for we are meant to be happy and laughing while we are here.

4. Life is a gift and we need to look at all the challenges that come our way as a way to learn the value of our lives. My modest health concerns used to drag me down but I do see them as a gift now.  They taught me to live each day as if it is a gift.

5. Anita says that it is important that we always be ourselves and embrace our uniqueness. This will ultimately lead us to find joy.

All of this is great advice whether or not you believe in life after death stories.

We are heading into the long weekend in Canada.  I hope that you spend it doing what you love.

See you next week.
Beth

http://isoulscience.com/2016/03/woman-dies-and-comes-back-to-life-with-this-incredible-message-for-humanity/

Stress Could Cause Alzheimer's?

Yesterday, I was reading through some old Oprah magazines that I had collected as a subscriber. Some people collect National Geographic, I happened to be into Oprah. The fun thing is that I now have time to read but when I was subscribing, I was lucky to catch and article here and there. I am glad that I have not thrown them out yet!

I came across this article from the July 2014 issue, "Fuzzy Life, Fuzzy Brain?" by Laura Hilgers.

This article explored the possible links between midlife stress and the development of dementia.

"The researchers had tracked 800 women in Gothenburg, Sweden, from 1968 to 2005, looking at how stress affected their health pre- and post-menopause." They discovered that those who had experienced serious stress as a result of divorce, job loss or death of a spouse around the ages of 38 and 54 "had a 21 percent increased risk of Alzheimer's and a 15 percent increased risk of developing any kind of dementia. The more stressors, the higher the risk." (Hilgers, 2014, The Oprah Magazine, p.62.)

We already know that constantly living under stressful conditions affects our health negatively. I did not realize that the brain could be so impacted. Hilgers explains that the hormones that are released to help our body handle stress are meant to be there for short term survival, i.e to help us escape danger. When these hormones are constantly present, they start to negatively affect neurons and their ability to function properly which can result in cognitive decline.

This article went on to suggest that we need to do all we can on a daily basis to relieve our stress. Hilgers says that research "indicates that if we make a conscious effort to calm down after a traumatic event with a range of stress reduction techniques-cognitive-behavioral therapy, regular exercise, strong social support and mindfulness activities like yoga and meditation-we may help prevent further neural damage." (Hilgers, 2014, The Oprah Magazine, p 63.)

Yet another good reason to try a yoga class because who has not experienced stress at midlife?

Better to be safe than sorry.

Have a great day everyone,
Beth

Interval Training: Is it for you?

While on my way to work yesterday, I heard a Montreal Doctor talking on a local radio show about interval training. The discussion was about whether working harder for shorter intervals, is better than working at a moderate intensity for a longer period of time.

I decided to weigh in on the issue because I have had some questions regarding this type of training from my students. A few would like to see it offered at our gym. For the record, I work with clients whose average age is 68 years old. My students are very fit.

Interval training involves working as hard as you can for 2 minutes ( the timed intervals vary ) and then recovering for a short period of time before giving it your all again. The key to achieving any benefit from this type of training is your ability to give each interval your best effort.  It is an excellent way to improve the cardio component of your workout.

The question is, is it for you?

If you have a heart condition it can be dangerous to push yourself to your absolute limit. You have to tell your doctor what you want to do and get clearance ahead of time. Pushing people to their limit involves risk. My advice it to make sure that you are in good physical condition beforehand.

If you have joint issues such as bad knees, back, shoulder or neck, my primary concern with interval training is that you must be mindful of your posture throughout the workout. Often when we are training fast, our posture begins to get sloppy and we can get injured easily.  Keep the intervals simple, safe and watch your posture as you begin to tire out.

I hesitate to call interval training the best exercise because in my opinion the best training for you, is the one that you enjoy and the one that will get you to the gym regularly. Some people hate interval training so even if it was the best exercise, they would not do it but they would walk on a treadmill or lift weights.

There is no quick fix, perfect exercise or diet. If you want do interval training attend a reputable class, with a qualified instructor, or hire a trainer to work with you privately on intervals that are safe for you. The key to an effective workout regime is variety, so adding interval training is a great way to break out of your routine!

The answer to the question of why I am not currently teaching HIIT  in a group class environment is simple. Most of the clients I see on a daily basis have postural imbalances, joint problems or blood pressure issues even though they are fit. I do not want to add speed to the workout because it may compound the problems that many of us are already facing. So instead I focus on providing a balanced approach to all of the components of fitness, within each class.

The great thing about joining a fitness facility is that you can try a variety of classes to find your own favorite way to burn calories.

Keep safe.
Beth

Women's Stories

I have the pleasure of belonging to a woman's circle that meets bi-weekly and during those two hours we share stories about our lives. We can learn so much from each other if we take the time to listen.

At our last meeting, I read aloud from a book that I am currently reading. It is called, "A Different Kind of Daughter - The Girl Who Hid from the Taliban in Plain Sight," by Maria Toorpakai and Katharine Holstein.

It is about Maria Toorpakai,  a female squash player who is ranked as Pakistan's top female player. She is among the top fifty in the world. She lives in Toronto at the moment and trains under Jonathon Power. In order to get to where she is today she had to pretend to be a boy for a large part of her young life.

This book gives us a personal account of what it is like to grow up in Pakistan as a girl who wants to play sports. Maria had the full support of her liberal parents. Within the walls of their home, boys and girls were equal. Instead of simply hearing another tragic tale of Taliban terror, we see Maria learn to navigate her oppressive surroundings and rise up victorious. The reader feels like they are beside Maria every step of the way. I was continually surprised by her adventures and I have learned so much.

I hope you get a chance to read this book. Every woman, no matter their circumstance, can rise up and achieve her dreams. It is a wonderful read.

Have a great day.
Beth

Feeling Overwhelmed and Miserable!

I had two separate clients say to me this week, "I can't believe how hard I have had it this winter!"

In both cases, the people have suffered either with illness or injury and one of the ladies has had several, unexpected, home repairs happening all at the same time. I can sympathize with each of them.

It is amazing how some periods, months or years in our lives can seem so full of sorrow and strife.

One of my favorite books is called, "When Things Fall Apart," by Pema Chodron. This book helped me to navigate some of the difficult periods in my life, when it appeared that everything was literally falling apart.

Pema suggests that we "use difficult situations - as fuel for waking up."

Though it is hard at first, we can use these moments to develop a sense of empathy for others who are going through the very same difficulties. Instead of closing down into a 'woe is me' attitude, we can chose to focus on opening up to others and meditate on how all of us can be free from similar suffering. She sees this as the way to relieve our pain. It feels good to reach out to others who are suffering more than us and in so doing, we relieve our discomfort.

It sounds bizarre to even suggest focusing on others when we are suffering but I can remember being in the hospital, sitting by my Dad's bedside and noticing that the lady beside him rarely had any visitors. There was a young man who sat in a chair reading the paper every once in a while but he did not engage with the lady at all. So I put myself in her shoes and wondered how badly she must be feeling. I started to chat with her and before you know it a beautiful smile appeared on her lips. I had been feeling weighed down by my own struggle but for that brief moment we both felt lighter.

Once we have lived through something challenging, we are forever able to recognize the look of a stranger facing similar situations. We are less judgmental because we can empathize with all that they may be going through. Putting ourselves in the other persons shoes takes practice but it helps me to remain open and kind.

Think back on one hard event that you have survived and remember those people who gave you a hand, a welcome smile or a nod of understanding. At that moment, they helped you to get through the day and their gestures were gifts.

Hard times can harden us against the world or they can turn us into those little angles who offer smiles and hope.

If you feel that you are experiencing more than your fair share, perhaps you are being given these opportunities to turn your thinking around and make the world a better place.

Have a great day.
Beth

Are You Injured?

I am dealing with an injury right now. The good news is that I went to my physiotherapist as soon as I felt that something was wrong and she has set me on the path to recovery. After one visit, I was able to sleep through the night.

I thought that the pain in my upper back was a result of too much training and that all I needed was rest. I altered my training regime but the pain kept waking me up at night. I have always told my students that though it is normal to have sore muscles from exercise, if the pain wakes you up or keeps you awake at night, that is a sign that you may be injured and need to seek professional care. If you go early enough, chances are your physiotherapist can remedy the situation in short delay.

Andrea discovered that the problem was minor and located in my neck. The pain always disappeared during the day but returned in the middle of the night and it was the sleeplessness that was having a devastating effect on my health. My neck did not hurt at all but overtime poor sleeping habits ( couch ); carrying a heavy bag on one side, day in and day out; not being mindful enough about my own posture while weight training and too much Smartphone usage resulted in a budding neck injury. In this case it was not one incident that brought on the pain but little things that added up over time.

So often I hear people avoiding the physiotherapist and I wonder why.

Yes, it can be costly but you are worth it are you not? Our ultimate goal should be to live our lives pain free.

Some individuals simply do not want to face the facts that may be presented to them. They know that the health care professional is going to tell them the obvious and they do not want to hear it.

"You need to lose weight if you want the pain to disappear in your knees and until then, let's do the following exercises to strengthen the muscles."

"You need to stop doing your favorite activity until you recover."

I am shocked when clients laugh off what is told to them and fight through the pain of the injury without addressing the underlying problem.

My physiotherapist has told me what movements to avoid doing until I have healed. This is valuable information to bring to your fitness trainer because then they can make adjustments to your program to keep you safe while you heal.

Sometimes healing may mean taking a break from exercise altogether. Remember that if this is the case for you, you can use this time to focus on resting, eating well and planning for your return to fitness. Read as much as you can on your particular issue. No doubt a weakness in some part of your body resulted in the said injury. If you need to lose weight, hire a dietitian to help you learn how to eat better. Start the process when you are recovering and now have the time because you are not living at the gym!

My message is simple. Your body is telling you something when it delivers a pain signal. Do not push through the pain. Seek out the right help, at the right time and you should be able to handle whatever comes your way with proper support. The best news of all is that if you are physically active, you will heal faster than if you are living a primarily sedentary life.

See you soon, and remember to let me know what your health care professional recommends! I am here to help.

Beth

My Family!

Happy Mother's Day to all of my students!

This is a picture of my little family.  My kids are so grown up now that it still catches me by surprise. I spent much of yesterday remembering them when they were little and in need of me at every turn.  It is such a sweet time but was so stressful as well. It felt as though it was never going to end. The sleepless nights. The soccer caravans, the late night projects.

It is said that we have to enjoy them when they are little because they grow up so fast. I can remember people telling me this at the time but I hated to hear it. I honestly felt quite overwhelmed when they were small. Now I see how magical it was and how those moments are gone forever. I get it now.

All of our hard work and sacrifice has paid off. They are wonderful, accomplished adults who no longer need me to answer their questions. Now I am calling them. "How do I get my phone to do this? Why is facebook not doing that? How do I get my Snap to Chat? "

Enjoy every moment with your little angels. It really is all that matters.

Beth

Where The Magic Happens!

The magic of exercise happens when you can disconnect from the chatter in your head and focus fully on the task at hand.

I see this is every class that I teach. It is very hard to leave your troubles behind when you enter the room. I can tell when my students are distracted. They make mistakes in their footing or their timing, that would not otherwise happen.  Part of my warm up exercises are designed to be simple so that I can see if the students are fully engaged in the class. I use the easy warm up as a way of seeing where everyone is physically and mentally. I can then adjust my cuing to suit the situation. Everyone learns differently. Some people need more explanation verbally, while others must see me at every turn.

Yesterday, in my line dance class one of my students was feeling very discouraged because she was not able to master the choreography in order to enjoy a few of the harder dances. I remind my classes that some days are easier than others.  We all know when we are burdened down by life that it is hard to focus on other things. I have no idea what may be going on in this person's life but the key is to find joy in the dances or steps that we can master on that particular day and not focus on the ones that we can't. As it turns out she had missed the last three or four weeks of classes.  It is very hard to miss classes and be able to keep up with the routines. Be kind to yourself when this happens. It takes time to catch up when we miss any class.

I discovered in one of my classes that one of the students had just lost her husband a few days ago. It was important for her to be there but difficult all the same. We need to go through the motions even if we are not feeling for it at the time. Eventually our bodies start to feel better and our minds relax. The magic happens when we are able to give our minds a break from the stories in our heads and participate in something bigger than ourselves.

I see the transformations take place in my students if they keep at the task at hand. Before they know it they are fully engaged and loving the challenge of each new step and instead of feeling defeated they are driven to master the dance.

I live for these magic moments! Thank you for sharing your time with me.

Have a wonderful weekend!
Beth

Seniors and Yoga

Last Friday, I completed the Senior YogaFit training in Montreal. I am happy to let all of my students know that though I work with people ages 50 and up, this training was really geared toward individuals with serious health concerns and mobility limitations. The students who attend my classes are very fit and quite mobile.

The course taught us how to bring yoga to people who would otherwise avoid it because most yoga classes take place on the mat, in bare feet. There is a huge percentage of the population who avoids getting down on the floor for fear that they will not be able to get up!  There are those who have pain in their feet and must use orthotics at all times to be balanced.  It was refreshing to learn how to use various props in order to help these clients benefit from yoga postures.

We used a chair for the most of the course and though I already teach and use many of the ideas presented, I did pick up a few new ideas.  One of the students (teachers) was overjoyed to experienced yoga postures that did not put so much pressure on her knees and legs. She said that she was practically in tears when we were doing the Warrior poses seated!  She was able to concentrate on expanding and stretching her upper body, instead of focusing on the pain in her legs.

This is the best part of YogaFit.  As teachers we are taught to make the pose fit the body, not the body fit the pose. We do not push our clients into complicated postures if they are not flexible or fit enough and we do not make them feel badly if they cannot achieve the 'perfect downward facing dog!'  Instead we encourage the use of blocks, chairs, blankets, bolsters and straps to bring the joy of yoga to everybody.

This is why I call my yoga classes, Yoga Stretch. As a personal trainer and fitness instructor, I know the benefits of yoga and how important it is to be flexible. While we will do some typical yoga postures and sequences, my yoga class feels quite different from the traditional yoga experience. I see clients daily who are in chronic pain from having lived a full and exciting life.  Most people have one spot or another on their body that gives them some sort of trouble. My goal is to relieve the stress that comes from dealing with pain, by teaching a class that is centered on making the student feel capable and successful. Using props and chairs enables everyone to feel that they can achieve yoga poses.

If there comes a time when you yourself suffer an injury or develop a condition that limits your mobility, do not be afraid to use props or the chair for your yoga practice. You will love it, I promise.

Have a wonderful day!
Beth

What's Your Problem?

We all have those friends who keep us in line. Those friends who are willing to listen and help us find solutions to our problems. I am lucky that I have a few ladies in my life who help me to keep things in perspective.

One lady in particular, who has worked hard to survive cancer over the last two or three years, is quick to look me right in the eye and say, "well if that is the biggest problem you have right now, then life is good!"

I don't think that she means anything deeper than the actual statement but to have it come from someone who has suffered so greatly, really snaps me out of my whining in a hurry.

When someone asks my husband how life is going, he has a cute way of answering. "Well, I feel blessed that my life is simple."

A few years ago, I was in the hospital every single day visiting my sick father. I did this for a year while holding down three jobs and raising three teenagers. My life was not my own. That was tough. The trick is to remember this.  Unfortunately, I can get caught up in the drama of situations at work. I allow myself to be deeply affected by my environment, to the point where my own happiness is destroyed.

We must remember the good going on around us and consider that our situation could be much worse. Even when we are in the hospital, there are opportunities to make someone else's day brighter. There are always others around us who are suffering more. When we look to make things better and act on them, it makes us happier and life better!

I have a fabulous job. I work with wonderful people. My health is top notch at the moment. I live in a peaceful environment. My kids are now adults. They are healthy and happy and on their own for now and my husband and I are looking forward to the next phase of life together.

My hope is that when times get tough, that I keep things in perspective. We have food, shelter, our health and love and nothing else matters. Add up your own reasons to be happy and you will find many I am certain.

We have to chose to focus on the positive and steer clear of negative people and situations. Life is too short to be unhappy, so do your best to shine on those around you and soon you will discover that you have no real problems, only reasons to be happy.

Have a wonderful day everyone and see you soon!
Beth