Here we are another Christmas looming. It's always a time of reflection and I think growth as well. How has your year gone - health-wise, financially, personally, professionally? Did you make goals? Did you hit them; surpass them...or was there something in the way?
What are you hoping to achieve in 2015? It's such a busy world, perhaps you haven't had the chance to ponder that one yet!
As you age: do you feel better/ More confident? That you can conquer the world with all that you have accomplished? If not: what can you do to feel better? Nurture yourself better.....eat a more quality way......socialize with friends or family more......be more active? There are so many ways! But don't pressure yourself with so much that you begin 2015 with a bang and end with a bust, feeling the same this time next year.
Small steps; what is it you want improved, to make better, to be a "whiz" at? You want to feel the benefits of eating better? Don't cut out carbs.....cut out gluten, cut out all there is to cut out in the wish to try and desire to hit goals. Do what works for you, your lifestyle and your family.
Wishing to cut back on sugar? Perhaps track your diet for a few days and see where some changes could be made. Have a bagel every morning, sandwich at lunch and pasta at dinner? Easy-peezy-lemon-squeezy! Take one of those and make it healthier: have a piece of whole grain toast; don't put gobs (yes - gobs lol!) of sauce on your sandwich....perhaps try whole wheat pasta (although if truth be known: I still like typical pasta, I just have a very small amount! I have a good amount of protein, not so much noodles!). And research too! If changing your eating habits, do the research; don't rely on public chatter.
It's not so much about denying yourself of things (it's NEVER about that!); it's more about changing your behaviour. People can say it's easy and doable (I've been known to say that before but I know better now!). Change the behaviour - the why and how you do things.....and you will then see and feel results. For instance: do you find you eat late at night before bed in front of the tv? Make a decision to be full at dinner and after that if you eat anything have something which you won't regret. Do you go without brekkie? This is a meal must! So get up a few minutes earlier and make something - make a healthy smoothy! Takes a few minutes and you're good to go! By missing breakfast does it make you so hungry at lunch you could eat a house...so you do? Have that breakfast...you will find at lunch you don't need to eat so much.
There are so many different ways to help you figure out your habits and goals. You just need to do it step by step without pressuring yourself and you'll be fine.
How do you get through Xmas without eating a lot? This might be the time of year it's worth tracking your food. Over the season of parties, events, fundraisers and family get-togethers...have a plan (that's actually the first step!) of what your day will look like re: nutrition and the biggest hurdle?? STICK TO IT! Promise yourself to stick with it. I have a Client currently who goes to endless functions. This has been such a challenge; but the lightbulb went off and this is exactly what she does! Plans......has goals at the end of each week so during the week she sticks to her plan and she tracks. I'll tell ya: during a Season such as the Xmas one...she's blasting through her goals! It does work with the effort.
Stand by your decisions: You really want to feel better? Have more energy? Be lighter/ smaller/ get into a lbd? You really wish to be able to go on long walks....or get on the floor to play with children/ grandchildren? You are itching to have a smaller waistline or lower blood pressure? All of these are possible, if you mean what you say with yourself. Make your plans...your goals...and stick to them.
Know you are fabulous: You really are. Never forget this. So many of us put ourselves down. It's time to stop. Walk with your head held high and don't explain anything to anyone! You are YOU! No explanation needed! Go for your goals and love yourself through the process! But stop saying negative things about yourself (even in jest!) if you are one who does.
How old are you? 20? 30? 80? Whatever your age...you can truly be the BEST you have ever been! Shine from within you are so proud of yourself! So find out what your deep down goals for YOU are.....list them.......then for each take tiny steps to reach those goals. Whether you write them down; speak them into your phone; or just think about them. Baby steps is the way to go baby!
You truly can be the best you've ever been.........so let's do that in 2015!!!
Shine On my Friends,
Carolyn :)
Being "me". Wife, Mother, Daughter, sometmes-wacky friend, lover of chocolate covered almonds and elephants. I'm out to help others "shine" and to get us feeling GREAT about ourselves so we can be awesome role models to our kids!
Tuesday 9 December 2014
Thursday 23 October 2014
To weigh or not to weigh?
Health is SO much more than a number.
I read an article recently and I was thrilled to see the tone of it. It was discussing the merits of measuring clients; their weight, their body fat etc or not. A couple of trainers stressed they would not work with clients who would not allow themselves to be measured or weighed. The article was discussing what's really important with exercise/ training, and weighing/ measuring wasn't always required. I've gotta say I totally agree.
We are in a current world where the number on the scales is lived by - literally. Where all too often, this and your size dictate whether you are deemed "healthy" in others' eyes. Don't get me wrong, I do think it's worth measuring my clients if they wish to; why not have a starting point if they have particular goals in mind? But.....I'll tell you, many of mine have not wished to be measured, and I don't see that as a failure of what I offer, but more as the understanding that there are so many other factors at play. I remember years ago when weight was so important to me I would exercise, feel soooo light and as a result, wonderful; use that day to weigh and find I weighed more. As a result of this, my confidence was slain, my wonder at "why do I do this?" was elevated and all I could think of was that damn number. Consumed me. I didn't even stop to think about the fact that my clothes were falling off me, my skin was great, my ability and energy levels were higher than ever. It was that number.
Something changed when I saw a picture of two men; both 300 pounds. One full of muscle and in awesome shape; the other obese. it was like something hit sense into me. The same weight can mean different things for different situations. You might be extremely "light" on the scale....but eating so badly and not getting enough exercise....so is this good? No.
Different things come into play with weight; maybe you are menstruating (can always be a 5 pound difference for me!), how about STRESS - once stressed; it releases cortisol into your system (amongst other things) and from this allows weight to settle on waists. How "healthy" are you if you are at a great weight, yet stressed beyond belief and the weight in the wrong place? Sleep...or lack thereof can aid in weight-gain; sodium can cause you to retain water. These are just SOME examples of what could be going on, the day you weigh yourself.
So....when my Clients don't jump at the chance to be weighed, that's okay. I respect that. We can work toward so many goals and know they are being achieved without the number on the scale.
To me seeing their shapes become more toned; having them leave on a high from doing push ups or advanced exercises they'd never been able to do before; their clothes being looser...or the fact they can stand up off the floor with ease. To hear that at their Doctor appointment their blood pressure was significantly decreased, injuries improved or an illness overcome: THESE are all important successes. Not only that.....fitness health is about the "WHOLE" body. Get your mind into a healthy way of life; look at what you eat and re-vamp accordingly....you really ARE what you eat and no matter which way you look at it, your behaviour has to match your goals.
So.....look at your entire "you". Want to train but don't want your stats taken? No prob. Go at your pace......a Trainer is there for you and whatever makes you comfortable, you will work harder at. Any good trainer, or people-person knows that.
Think about the scales...are you obsessed with them? Too much? I personally weigh myself about twice a year (literally) and that is purely out of curiosity. I know I'm doing everything possible to be healthy....so whatever the number shows does not affect me. It really is liberating.
Think about what works for you.......and go for it, but try not to be obsessed with that number!
I'm currently taking a course to be an ACE-certified Health Coach. It's really all I've been offering anyway, but I love that it allows my scope of practice to increase; thereby allowing me to delve deeper into nutrition and behaviour. It's not tunnel-vision. It's not to be size 00 and weigh 110 pounds. We are all built differently with so much going on that I don't believe a number should be picked. Health is all-round, a holistic approach as it were. Feel good? Clothes fit? Eat well and exercise? Are you able to sleep and have energy galore? Or do you know that person who is 110 pounds - who fought to be there by starving and has no energy at the end of they day? They look great perhaps....but are they really living life with energy, happiness and the ability to go out for a nice meal here and there without fixating on what they shouldn't eat? What's considered better?
Live life healthfully, happily, enjoy the joys of eating and not depriving (eat quality foods...you don't need to deprive!). Stop and smell the roses and most importantly...."shine" on!! :)
I read an article recently and I was thrilled to see the tone of it. It was discussing the merits of measuring clients; their weight, their body fat etc or not. A couple of trainers stressed they would not work with clients who would not allow themselves to be measured or weighed. The article was discussing what's really important with exercise/ training, and weighing/ measuring wasn't always required. I've gotta say I totally agree.
We are in a current world where the number on the scales is lived by - literally. Where all too often, this and your size dictate whether you are deemed "healthy" in others' eyes. Don't get me wrong, I do think it's worth measuring my clients if they wish to; why not have a starting point if they have particular goals in mind? But.....I'll tell you, many of mine have not wished to be measured, and I don't see that as a failure of what I offer, but more as the understanding that there are so many other factors at play. I remember years ago when weight was so important to me I would exercise, feel soooo light and as a result, wonderful; use that day to weigh and find I weighed more. As a result of this, my confidence was slain, my wonder at "why do I do this?" was elevated and all I could think of was that damn number. Consumed me. I didn't even stop to think about the fact that my clothes were falling off me, my skin was great, my ability and energy levels were higher than ever. It was that number.
Something changed when I saw a picture of two men; both 300 pounds. One full of muscle and in awesome shape; the other obese. it was like something hit sense into me. The same weight can mean different things for different situations. You might be extremely "light" on the scale....but eating so badly and not getting enough exercise....so is this good? No.
Different things come into play with weight; maybe you are menstruating (can always be a 5 pound difference for me!), how about STRESS - once stressed; it releases cortisol into your system (amongst other things) and from this allows weight to settle on waists. How "healthy" are you if you are at a great weight, yet stressed beyond belief and the weight in the wrong place? Sleep...or lack thereof can aid in weight-gain; sodium can cause you to retain water. These are just SOME examples of what could be going on, the day you weigh yourself.
So....when my Clients don't jump at the chance to be weighed, that's okay. I respect that. We can work toward so many goals and know they are being achieved without the number on the scale.
To me seeing their shapes become more toned; having them leave on a high from doing push ups or advanced exercises they'd never been able to do before; their clothes being looser...or the fact they can stand up off the floor with ease. To hear that at their Doctor appointment their blood pressure was significantly decreased, injuries improved or an illness overcome: THESE are all important successes. Not only that.....fitness health is about the "WHOLE" body. Get your mind into a healthy way of life; look at what you eat and re-vamp accordingly....you really ARE what you eat and no matter which way you look at it, your behaviour has to match your goals.
So.....look at your entire "you". Want to train but don't want your stats taken? No prob. Go at your pace......a Trainer is there for you and whatever makes you comfortable, you will work harder at. Any good trainer, or people-person knows that.
Think about the scales...are you obsessed with them? Too much? I personally weigh myself about twice a year (literally) and that is purely out of curiosity. I know I'm doing everything possible to be healthy....so whatever the number shows does not affect me. It really is liberating.
Think about what works for you.......and go for it, but try not to be obsessed with that number!
I'm currently taking a course to be an ACE-certified Health Coach. It's really all I've been offering anyway, but I love that it allows my scope of practice to increase; thereby allowing me to delve deeper into nutrition and behaviour. It's not tunnel-vision. It's not to be size 00 and weigh 110 pounds. We are all built differently with so much going on that I don't believe a number should be picked. Health is all-round, a holistic approach as it were. Feel good? Clothes fit? Eat well and exercise? Are you able to sleep and have energy galore? Or do you know that person who is 110 pounds - who fought to be there by starving and has no energy at the end of they day? They look great perhaps....but are they really living life with energy, happiness and the ability to go out for a nice meal here and there without fixating on what they shouldn't eat? What's considered better?
Live life healthfully, happily, enjoy the joys of eating and not depriving (eat quality foods...you don't need to deprive!). Stop and smell the roses and most importantly...."shine" on!! :)
Sunday 19 October 2014
HALLOWE'EN SPECIALs
Finally have September and the start of Fall under your belt and want to get into a training regimen that you can do?
Come on out; just you or bring a Friend for a workout which will have you working hard and feeling great:
MONDAYs at 9:00 - 10:30
and
THURSDAYS at 9:00 - 10:00
5 weeks, twice a week with Nutritional help.
MONDAYS: 9-9:30 Nutritional session; 9:30 - 10:30 workout.
Each week you will leave with a challenge for the weekend - to ensure you get that third workout in!
IF YOU ARE SERIOUS about starting to get fit and wish the help and support to get started....this is a great program for you. With both fitness and nutritional help this is definitely a good program if you want the guidance!
One-on-One (for entire 5 weeks) $375 (typcally $400 with Nutritional component)
Two at a time: $185 pp
MORE? The more that come out the less the price becomes! If you have a group of friends wishing to have a personal-training-style workout but together, do this as a group. Just let me know and I will happily provide pricing.
WEDNESDAY MORNINGS:
9:15-10:15
CORE and FLEXIBILITY
- Looking to become more flexible and help strengthen your core? This is a great workout for you.
45 minute session for one or two:
One-on-one: $320
2 Participants: $155 pp.
FRIDAY MORNINGS:
9:30-10:30
INTERVAL TRAINING
- Wish to become fit, fast and toned? 1-hour of varied types of exercise programs.
5 weeks: $180 includes access to database from me with FIVE personalized exercises each week to use at home.
LASTLY:
Just want one or two sessions to get some ideas and a jumpstart? I can help. Let's go over what you are looking for and see where I can help. No pressure or obligation!
See something above you like - but at a time you can't do? Let me know....let's see what we can do.
See a time you like, but not the workout? We can workout something just for YOU.
Can't wait to hear from you on how I can help you!
CONTACT ME AT: shinefitness74@gmail.com
SHINE ON!
Come on out; just you or bring a Friend for a workout which will have you working hard and feeling great:
MONDAYs at 9:00 - 10:30
and
THURSDAYS at 9:00 - 10:00
5 weeks, twice a week with Nutritional help.
MONDAYS: 9-9:30 Nutritional session; 9:30 - 10:30 workout.
Each week you will leave with a challenge for the weekend - to ensure you get that third workout in!
IF YOU ARE SERIOUS about starting to get fit and wish the help and support to get started....this is a great program for you. With both fitness and nutritional help this is definitely a good program if you want the guidance!
One-on-One (for entire 5 weeks) $375 (typcally $400 with Nutritional component)
Two at a time: $185 pp
MORE? The more that come out the less the price becomes! If you have a group of friends wishing to have a personal-training-style workout but together, do this as a group. Just let me know and I will happily provide pricing.
WEDNESDAY MORNINGS:
9:15-10:15
CORE and FLEXIBILITY
- Looking to become more flexible and help strengthen your core? This is a great workout for you.
45 minute session for one or two:
One-on-one: $320
2 Participants: $155 pp.
FRIDAY MORNINGS:
9:30-10:30
INTERVAL TRAINING
- Wish to become fit, fast and toned? 1-hour of varied types of exercise programs.
5 weeks: $180 includes access to database from me with FIVE personalized exercises each week to use at home.
LASTLY:
Just want one or two sessions to get some ideas and a jumpstart? I can help. Let's go over what you are looking for and see where I can help. No pressure or obligation!
See something above you like - but at a time you can't do? Let me know....let's see what we can do.
See a time you like, but not the workout? We can workout something just for YOU.
Can't wait to hear from you on how I can help you!
CONTACT ME AT: shinefitness74@gmail.com
SHINE ON!
Thursday 2 October 2014
SHINE Upcoming Events/ Fall 2014
A quick note about upcoming Events for this Fall.
Let me know if you are interested in attending any!
PERSONAL TRAINING Availability:
I have a few slots for FALL available. Please email me at shinefitness74@gmail for info.
OFFERED: One-on-one and pairs
OCTOBER:
Tuesday, 7th: 10 am - Mommy Connections London
Friday, 24th: 7:15 a.m. - Rotary South London
Tuesday, 21st: 5:30 - Bustamove Launch Event (join my Team!!)
27th - 8 week fitness challenge. Get fit, get toned and learn some awesome info.
WHAT's THIS?
* An 8-week program, one class a week at 8:30 a.m. to 9:45 a.m.
* One-hour Bootcamp-style class (DON'T let that scare you off!)
* 15 minute info session (just stay for the hour if you need to leave).
* Looking to get into a fitness routine, but need help? This is for you; you will learn the tools to do
so, WHAT to do that is effective and nutrition tips. It's always up to the effort put in, so I'll be giving weekly handouts with workouts on them to do - so you don't leave wondering what to do!
* COME ON OUT for fun! Bring a Friend.
INTERESTED? Email me at shinefitness74@gmail.com
FUTURE WORKSHOPS:
* stroller sessions
* new mom workshops
Let me know if you want a particular workshop or exercise class.
NB for next year:
AN Exciting One-day Conference being held at Brescia College for Girls.
LONDON: let's start the positive girls movement!
May 2nd, 2015: stay posted and like us on facebook too at https://www.facebook.com/GirlsEmpowerment
www.bringitgirls.ca
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