Bet you didn't think of Christmas Decorating as Exercise!!

I don't know about you...but we store our Christmas decorations in bins in our cold room and Saturday was the day to decorate! The boys weren't home and I was in one of those moods to get things done so decided to grab the bins...and for some reason...the tree which was stuffed in there also!

Have you put up your decorations yet? If not...perhaps keep this article in mind as you do so! Don't have time to work out? Utilize your decorating time!!! If you think about it as you work....you could be working shoulders, biceps, abs, legs and more! 

Need to reach up for boxes? Squeeze your abs! When I say squeeze...I'm saying imagine trying to pull your belly button towards your spine and keep it there (whilst breathing of course!).

Do you have something up high but need to lift it over something else to get it own? You'll need to use your upper body strength  as you lift over but wait!! What's going on in your core? Squeeze those abs again, but I bet as you lift up and over you can feel the rotational work going on. As well as the full core....you are working those oblique muscles hard!

Now....are your decorations upstairs? Downstairs? When going empty handed - RUN up or down! If you have multiple boxes and tree parts to get...you could be going up and down those stairs ten times or more! As you go up with the boxes or tree in your arms...be careful (and don't run!) but now you've added weight and are working those muscles hard through resistance!

Lifting up items and putting them down...I'm sure you are bending this knees (yes?!)...liken this to squatting...now you are working your quads, butt.....etc, etc... Bend low! Add an extra squat here and there!

See what I mean? If you feel you don't have the time to work out (which will be the subject of my next blog!! (LOTS of tips and NO excuses!) utilize what you are doing while Christmas decorating and make it work for you! I was decorating, running, climbing, squeezing for a good hour - and I didn't even TOUCH on you the work going on as you put your tree together, put on the lights (if they aren't already on lol!) and decorate it!!! - meaning I was working my muscles for a good amount of time!

You must focus and be in the moment when doing this.....sounds corny I know ...but feel what is going on when doing these things; think about the muscle(s) hard at work...I'm always telling my Clients to visualize the muscle(s) hard at work!

Go ahead! Decorate...and work hard as you do so! Already decorated? No worries! You can use these tips when pulling it all down!!

Have a 'Shining' Christmas!!

Breakfast with a bonus!

I am totally honoured to be a Member of a fantastic Group of Women, known as W.I.N. More than a Networking Group (of approx 15 Firecrackers!), it is a Resource Group: from National Executives of Foundations, to a Superintendent of Education.....a Lawyer, Commercial Banker, Business Owners, Life Coach and so much more. And yes...like you...I wonder how the heck I got invited to become a Member years ago!! I ALWAYS leave our monthly Breakfasts feeling inspired, invigorated and like a naughty child caught taking a cookie! I'm amongst some wonderful Women who after all these years I'm honoured to call my Friends! More than a Resource Group though.....we have also become a Sisterhood: friendships being forged, support of each other through trying times and yet more support and celebrations through our successes! We always end ur year at a Summer Retreat which one Member holds - since she has a beautiful, summer property to offer. We have a catered dinner, stay overnight and enjoy each other's company in a relaxed setting!

I love it!

Today, we were lucky enough to have Martha Powell, President and C.E.O. Of London Community Foundation join us.  While we enjoyed listening to her in the gorgeous surroundings of The River Room at Museum London (I definitely recommend the River Room!), she opened our eyes up to not only the wonderful work the Foundation carries out....but of the many, perhaps hidden, issues that London faces...such as the stat that 12.8% of children IN London live in poverty - compared with the National average of 8.2% in Canada! (2010, Statistics Canada). Also... 20.1% of adults in London are obese....with the National average being 18%.  So many eye-opening stats were relayed to us it was surprising.

The great side to this was realizing the Foundation is there and trying to change the stats and improve London. Not only that, but you can only imagine the interesting, in-depth discussions Martha's Presentation brought forth from us all!

What came through (as it does time and again to me) is how passionate we (all)  women are about helping. How supportive of each other we are...and how strong we are! It's truly wonderful to see. To know there are women (and Men too...but my Blog is on the support of Women today!) such as Martha at the helm of such Projects...and after having our discussions as we did..the ideas, thoughts, and wish to help is so strong....made me not only proud to be from this wonderful City...but to also be a part of the amazing Women's Business Communitywe are lucky to have!

I know my Husband and I are stepping up our Community's involvement this year...and I have thoughts milling around about what I want to do to help children....what did come through is how do we get the Generation Y to feel more in need to help and get involved! It seems the advent of social media has made it harder to get them involved. If you have a teen...perhaps ask them what would make them want to help? What are they passionate about.....what pulls at their heart strings most.  It's a question worth asking...I know I'll be asking our Son......there are so many wonderful 'Y's helping already...how great to add to the group!

So much was discussed today...too many subjects to mention....but...what a way to start a Friday and go into the weekend!  Hopefully you belong to an inspiring Group yourself...I know there are so many out there...getting so much done! It certainly makes you want to do more hearing the plights of some...and it's good to be reminded that help is always needed.

Go W.I.N go!

Shine on...

Strong is sexy..curvy is beautiful.

I am so glad some Stars are 'getting' it (although I feel as many are...the same number aren't!).

The only time I read gossip is when I'm torturing myself on a cardio machine...it seriously helps me through it (what does that mean, I wonder? Lol). I've been on a roll ('scuse the pun!), lately about negative self-talk, negative self-image and how the media are really not helping the youngsters of today (girls personally and boys with ultimately how they might view girls). It's so important to feel confident and good in your own skin.

So I was THRILLED to see an article in a gossip mag with before and after pictures of Actresses who were too skinny...said to hell with the establishment (ahem Hollywood), Directors' wishes for sticks in roles and gained weight to look healthier!

EUREEEEEEEKA GIRLS! These are articles our daughters etc, need to see! Tyra Banks was one; Leah Michelle from Glee and more! And they look beautiful! Strong, toned, sexy and healthy!

How we are to get the message out there to the girls of today that strong is sexy and that dieting, eating NO protein, etc, etc, is NOT the way to go...I'm not sure.....there are still too many with the wrong idea on what is right.  I wish there was more self esteem, confidence..the 'what the heck' attitude out there...rebelling against this need to be tiny.

But I know I've been there-done-that. It took me 43 years (literally) to finally realize I should feel great abut myself no matter my weight (let's correct that...I don't weigh myself!!).  I was one of those teased for chubbiness as a youngster (which is funny since I look at all my childhood pix and I wasn't at all chubby!)...but...teased enough and it sticks! I know what it's like to grow up seeing the negative points about yourself (I would be self deprecating in a jokey fashion...figuring if I point my flaws out first in a funny sense, others wouldn't need to.) and continuing them on to adulthood. But!! Now all the negative self views are BANISHED!! Heck...I even go out to the gym with my hair a mess lol! I've come a long way!

Lets try to guide our girls to this feeling of freedom and confidence while they are young...rather than them figuring it all out in their 40's!! If one girl 'gets it' that's a start!

This Blog came about due to Shape Magazine's article today on STOP THE FAT TALK. Great article and a must read.

Come on...lets go get those girls and inspire them all to feel great without the worries of others' opinions!!

Enjoy your day....
SHINE On...

No wonder girls have such incorrect views on weight!

Happy October!

I hope this Month finds you well...looking forward to Thanksgiving and you are enjoying the lovely cooler, colourful days!

I must admit...mine is a bit of a 'shake your head' post today....I mean: I KNOW gossip magazines are really just that: gossip....but one article I was reading while slogging away on my cardio machine today at a gazillion miles per hour (perhaps slightly embellished) had my head spinning - and yes....I'm going off on a tangent here...but the ONLY time I resort to gossip magazines is to help me thru my cardio workout.

So...what article had me enraged? It was about poor old Jessica Simpson. Now..she isn't necessarily a public figure I overly admire....but she's cute...going thru life doing what works for her...and earning herself a few mansions along the way to put it mildly! We all know I would think that she recently gave birth to a baby...and now she is going through the challenge most of us have been through, of losing that darned baby-weight (personally...I often joke that nearly 16 years later, I'm still losing mine, lol!). Yes...she's become the latest Star to be the weight watchers spokesperson (I ask you: WHEN will WW use 'real' women?!). This has therefore put the poor is it chicken or is it fish? Star in the weight limelight. And here...finally...we get to my anger. The article centred around comments which people are saying about how large she is...how she resembles some wild animal and how she is a disgrace. I honestly had to pull myself back on my machine I was SO floored!

I have many questions (one of them being...did In Touch really have to put out such a nasty article?) and here are some of them.....and they keep growing:

Why do people focus so much on weight gain when it's a new Mom - or at all?
What gives these people the right or authority to pick holes in her?
Are these people fit, (doubt it), strong (can't imagine so), happy (nooooo way!!), successful (no comment) people who are full of authority? And if they were...they still would never have this 'authority' to judge?
Do these people have Mothers, Sisters, Wives or God forbid - Daughters of their own?
What message goes out there when someone is so slayed verbally for their weight, their image???

These are just a few of my questions.....

This is a new Mother going thru the challenges that come along with that in itself...she is being healthy, and is doing all of this in the public eye. For others to be so nasty...and to re-emphasize this terrible Issue that is out there with weight, image and mainly females..is just ludicrous. We all know daughters, nieces, friends of children who are lacking self-confidence. These girls STILL have this subject totally screwed up due to articles written like this...or tv shows with actresses who are 'perfect' and models who resemble sticks. No wonder they all wish to be thin, tiny, perfect. I s'pose the nasty kids (girls and boys) who bully the more overweight kids are the ones who grow up to sit down and take the time to write nasty comments about people. What's going to end this?

If you haven't watched Miss-Independence...the film which highlights all if these issues and more...watch it. Better yet get every male you know to do so too..take it to your schools. Talk to your kids about self image, self respect, empathy and respect of others. 

I had a female, young relative recently tell me all the girls (regardless of height, body shape, etc etc) want to be 120 pounds...even worse was they don't eat protein - COZ THEY DON'T WANT TO BE FAT!! I ask again...what's going on?

What can we do to rectify this? Hasn't anyone heard strong is the new sexy? If only these girls 'got it' while young that to be toned, fit, strong...makes you feel soooooo good! And...believe it or not...you get compliments! Your inner strength and confidence soars!

I still go back to these awful people making those comments about Jessica: somehow I don't believe 'winners', positive thinkers, great role models or self-fulfilled, HAPPY people would resort to this. Which..perhaps if they were more active and felt more confident in themselves, they would be making successes of themselves...instead of pulling others down.

Talk to your children.....educate your Daughters (no!!! 1000 calories a day is NOT enough!!!), get them fit...make them feel empowered and help the next generation realize its not about weight...it's how you feel inside..it's about being strong, healthy, happy and understanding that the sticks we see in Hollywood aren't right...the 'real' people such as Jessica are more like us and we can't fault someone for baby fat!

SHINE On...and help a young girl get the right message....

Are you getting anywhere?

One thing I've noticed a lot of the time working with many over the years - and observing too - is the hard work (and time!) people put into their workouts.......yet don't quite have the form down. The tiniest difference in foot positioning, weight bearing, etc...can make all the difference between right and wrong.

Why does this matter? I hear you say? Great question! And it DOES matter! Perhaps your feet are placed incorrectly...this could lead to the knees leaning in and in turn knee issues.  Keep in mind everything is connected...so perhaps a knee issue could turn into something else since the incorrect stance made you compensate somewhere else? We must think about these things!

For those of you on my Facebook page, I will be concentrating on typical issues or errors people do - and showing you how to rectify them. But for now....think about your workouts. How safe are they? Remember: you only want to build on a moves difficulty when you have the base form correct. I liken it to us being like trees...our feet are the root system. We must ensure they are in the right place in order for the move to work. From there...move up your body; check out how/where your knees are; are your abs activated? Is your back long, etc, etc.

Take the time at the beginning of every move to do a check in everything. If your body is in the correct position with the correct base, you will decrease chances of injury, allow yourself to build on strength and modify moves correctly and better yet, you will see and feel results since yu are doing things RIGHT! I'm always reminded of instructing a weight class at a Gym here and how one gal would always stand at the front .....heavy weights on her bar; as many times as I told her how to correctly do a squat - I was almost blue in the face actually - she NEVER waivered from 'her' version: tilting the body compleeeetely forward and bending so low, going over her toes (OUCH!).

I know I can't reach everyone...but...for those I can, my message is clear and I feel a very important one: if you are keeping fit with exercise, constantly check your form, set-up each move correctly and if you aren't quite sure....ASK ;) there is no point spending time doing a move incorrectly...save yourself time and injury by doing it right.

Many of my Clients needed a small 'tweak' on their squats and lunges....I typically get responses such as "wow!, can I ever feel the difference!' or 'I never knew that'! I feel sometimes it's worth having refresher Sessions for groups just to ensure people are correct in their form.

Work right....allows you to work harder!!

Enjoy......
And SHINE On!

Reality Check; calipers and computers!

So.....I figured I'd write a bit of  honesty here....so everyone out there who knows I'm a Trainer can see I'm 'real'....and by real I mean chubbly-having-eaten-out a bit too much real this Summer!

So....how did this start? Gotta blame it on the fat calipers...it's all their fault. And my Husband's computer. Seriously.

Now...don't get me wrong; I'm still strong and can work out hard til I'm crawling out of the gym (and those of you who know me...know I love that feeling!!) I'm just a bit 'softer' having thoroughly enjoyed relaxing with my family. Again.....don't get me wrong: I still worked out regularly since fitness should be a regular part of life (just had yo get that in lol!)...I think I may have just enjoyed my eating with Family, Friends - oh...and me a bit much this summer ;)

So....where do the calipers and computer come in? Funny story that. I decided I wanted to offer my Clients another option for measuring their progress so purchased a set.  To practice using them I decided to try them out on myself. In order to get your measurements you must weigh yourself (this, I typically don't do...and after stepping on the  scales I decided immediately we were not getting along that day. At least  my fat percentage was okay still with relation to my weight, but still...the disagreement was there even if the scales weren't (they made it out to the garbage).  So with the calipers done...I wanted to do some work on my fitness Website which meant going to my Hubby's computer for a picture he had taken of me in my Lulu Lemon at the beginning of summer (note the word 'beginning' it is relevant!).  Scrolling down I found a picture he'd unknowingly taken of me in my bikini toward the END of the summer! That's where the shock really registered! I think it was a picture of someone else personally (which begs the questions who are they and what are they doing in my bikini?!

No. Sadly .....everything filling that bikini was aaaaall me!

There is a good part to this story of real, larger me! Sometimes a reality check is what you need! It has spurred me on to new challenges and bigger goals this Fall for which I'm quite excited! The other good news is ...I might not be scaring people in my bikini til next summer! I'm gung-ho to go and looking forward to challenging myself...and letting my Clients know I 'get it'....I suffer from the love of food like the next person. And boy do I suffer!! ;)

That won't stop me though...might sting for a while but with hard work and effort I might be able to love the calipers....and maybe don that bikini next summer with pride!!

Doors open, things happen...keep going!

Hello All...hope you are looking forward to a glorious weekend here! It's been a strange journey for me...these last 9 months....lots has occurred in the time I could've been pregnant and had a baby! Wow..when you look at it that way! I won't go into what the strange journey was - those who know me, know its been health-related - but...I do want to re-iterate how positive-thinking can certainly be a great benefit to each of us. I'm a Personal Trainer...and I am so very proud to be one and feel honored to work with the Clients who place themselves in my capable hands! The feeling of confidence which results from feeling fit and strong (notice I said NOTHING about size!!!!) is something I've taken on as a Mssion. I believe all Women, children (that's who I'm beginning with!) should have the opportunity to wake up every day looking forward to a promising, exciting time ahead with nothing but happiness and confidence. This world would be a better place and I intend to help make it so, one person at a time. During my 'time of strangeness' I'll call it! I was lucky enough to continue working with my Clients...but I cut out Networking and looking for new Business while I got better. And...eventually I did! I've been lucky enough to have a few months of strange-free and in that time I got my face out there; met Friends/Colleagues for coffees, went to Luncheons, joined useful (for me) Networking Groups. I even finally got myself an official Logo which I love! So....with all my energy going in the right direction...I suddenly found more and more new Clients coming my way!! To top it all off...talk about being in the right place at the right time...I attended a Luncheon recently and have teamed up if you will, with a fabulous and SO knowledgeable Registered Nutritionist. We attended the Luncheon...laughed our way through with the wonderful Women at our table and the end result? I have two new, thoroughly enjoyable Clients...and am to be speaking regularly for a large Corporation! Talk about doors opening when you need/want them to!! My Business, as so many others, is about selling myself more than what I offer. If you put yourself out there and people like you and feel you are trustworthy (granted ...they will ask you questions along the way to glean whether or not you know your 'trade'), you are on the right track! Fitness is making and keeping your body healthy and strong....but it is also about keeping a positive mind. I bet most people you know who put their health and fitness as a priority...are pretty positive, confident and happy souls! There is a reason for this! Lastly...to keep going. One of my health issues has returned; I'm hoping it won't visit for long...but one thing I know for sure...Now that I know the key lies within me and how I handle situations, as uncomfortable as I am - I WILL push through this and continue that networking and working hard for and with my Clients. It's good they see their Trainer is a normal person with challenges....and perhaps one Client will even take something from seeing me struggle, yet succeed still through the 'time of strange'! Enjoy your weekend and keep smilin''!!!! SHINE On...