How healthy are YOUR Abs?

Happy April!

Finally some Spring-like weather that's not wet!

Are you thinking ahead to perhaps summer (dare I say?!) - hot days, blue skies and (gulp) BIKINIS?!

Why not make this the year you'll strut your stuff out there - and it CAN be done!

However....you don't want to whittle that waist for just that bikini! Look at some of bees statistics and find out why lean abs are so good for you!

57% of women with lean bellies are less likely to die of heart disease (according to Women's Health, from which all bees stats are from);

12%  percentage by which women are less likely to have a stroke if they LOWER their body fat;

40% by which women are less likely to develop arthritis of the hips or knees - when their abs are leaner!!!

69% - percentage of decrease in development of TYPE 2 diabetes when your body fat is less!

SO! NOT being a downer...there are many more stats I could go into to show how important a tighter ab region benefits us, but this is a good start. I think these points prove the point.

WELL? What to do?

1. LIFT WEIGHTS! I don't mean 2lb weights which we tend to start with (of course, start small o get the form...but once it's easy.....GO FOR IT!!!  I tell you! I've transformed my mid-section by upping my weights!

2. TAKE CHARGE of what you are eating! Record everything you ingest for three days and take an inventory of your cupboards. Sugar? Gone! Most juices, iced teas, pops, GONE!! If you are drinking multiples of these in a day - it's like eating dessert!

3. Use a smaller plate/dish at mealtimes!

4.PRRRRRROTEIN! Do you get enough?  Keeps you fuller, controls your blood sugar levels (aka...hunger spikes no more!!), burns more calories during your day!  Either snacking or eating a meal...make sure you include (healthy) protein...less bad carbs...your dress size will melt away!

5. DON'T WORRY, BE HAPPY! Remember that song?  Well...he was certainly on to something! Stress activates a hormone which makes you hungry. This kind of eating can actually increase your waist-size as a result of hormone levels ... NOT the kind or place to gain weight!

What exercises should You do then?

1. WEIGHT TRAINING! Can't say it enough. Resistance creates change: if you really want it you'll do it! You won't a a female bulk up....try it and see the changes!

2. CARDIO: you will find if you are using significant weights..l.that at the end of each set, it'll feel like you've been for a run! However, I always think adding a cardio component in (but change it up REGULARLY! Keep your body 'guessing'!) is worthwhile if you can.

3. ABS ABS ABS! Planks (front and side), push ups, crunches, use weights and medicine balls, Swiss balls..move arms, lift legs.....so many options!!!! . But work em til they can work no more!

As always: ask a Trainer for help....make sure your form is ideal and that you are doing it all correctly.

Seriously...if you want this badly enough it takes four things: motivation, determination, DESIRE and patience! It's a daily appointment for you...one which WILL pay off!!!!

SHINE ON!
:D

Time to get honest: are you doing enough?

There are lots of us out there who always are trying to reach that goal if feeling right in our own skin, no?  I know a lot who want to look better, feel better...whatever it may be. But I actually have a couple of questions:

Are you really - if you were totally honest with yourself - working yourself hard enough, and;
Do you want it badly enough?

Most people feel they are a 'yes' to number two...but I wonder if everyone is really working themselves as hard as they could?

Don't get me wrong...I'm not putting down anyone who gets out there and exercises regularly in some form. However...in order to get the results of becoming leaner, stronger, faster, more flexible...are you really doing what is needed?

Having said this: I'm not sure everyone KNOWS exactly what is needed for these desired results! The more women I speak with, the more I realize...not everyone knows what to do! Now...I'm not going to go into what each person should do for each wish list....that I will happily answer in person if needed. I will however state some points I've come to realize help me - so if they help me...hopefully they will help others!

1. WORK WITH WEIGHTS! I don't mean little toddlers like 3lbs! I mean...pick up heavy weights! Obviously...you want to make sure what you are using is doable and that your form can be perfect whilst working,,,,but you want to make sure you are being challenged! I can't say it enough: if Yu are not breathing heavy by the end - or finding it challenging - your weights are not heavy enough! You will NOT create CHANGE without challenging yourself....so be brave and try working with something heavier! If you aren't sure...ask a trainer for tips, advice, help..

2.  WORK THE CARDIO!! Know what I do? Forget doing eight jumping jacks or runs on the spot! I put my clock on 30 seconds or a minute and I GO! Why do I do this? Here's my way of thinking: if you say you are going to do eight or ten of something. You do eight or ten. You may not be challenged by the last one! If you put your timer on...and make yourself go until either you max out or the clock stops....maaaaaan do you feel it! You are out of breath, sweaty...but boy do you feel good (I know...I'm weird!).  Like anything: don't take the easy way out.  Work HARD!

3. DON'T COMPARE YOURSELF TO OTHERS! This is fatal! So many women do this at the gym; they see the gal doing tons of push ups next to them, feel intimidated and thus don't try a push up for fear of looking bad! What thy don't perhaps realize is Miss 100 push ups - BEGAN SOMEWHERE too! Perhaps she was obese, worked so hard she is in great shape, and would be happy to help! Or, perhaps she wasn't able to do any push ups a year ago but persevered! There could be so many 'maybe's' and yet you end up not trying. Never worry about the gal next to you! You are at the gym for YOU! To heck with anyone else. You can only do one push up? That's more than the person not trying them! And one turns into more fast! The other point I should make is this: most people are so engrossed in their workouts...thy don't even look at who is around them! I know I don't!  So: next time Yu are at the gym (you said tomorrow, no?!?), take the bull by the horns and do those push-ups! One of be best moves out there!

4. GET THE FORM RIGHT! If your form is correct, there's no knowing where you can go! You can build on each move and make them harder every time your body gets used to one! You must challenge those muscles; make them have to adapt to what you are doing...that adapting is making them go ' wow..WHAT is she doing?' And they must figure it out...THAT is working them hard and keeping them guessing!

5. EXERCISE NO MATTER WHAT.  My biggest issue is most people in this day and age of busy-ness...just don't ave time to exercise. I think a lot of peeps don't think deeply about the ramifications of this. I call it the RRSP of fitness. You aren't necessarily working out just for today - you are working out for the day your body finds itself in a hind; perhaps thru illness or n injury, and it NEEDS you to be strong to pull thru! Do you know how many operations my Parents have been thru over these last few years...and at 73 and 78 thy have come thru laughing...and the Doctors are blown away by their recovery? Wasn't great genes, I tell you: it was the decades of fitness they've found the time to do (and still do!).  Don't tell me it's not important to find time for..live seen the proof time and time again!

1440.

What's that?

How many minutes in a day.

If you value your health both today and tomorrow....and you REALLY do want results...Lyon WILL find 15, 30, 45, or 60 minutes to do what is right for you!

I'm happy to help......just ask! You can see I'm passionate about this: my goal is to make others passionate too!

Shine On...
:)

Don't worry, be happy!!!

So....

How's 2013 going so far?  Have you hit February like MANY people out there......with those good intentions you had at New Years a distant dream?  Are you concerned, challenged...or even frustrated with the fact they've slowed down or come to a halt??

My advice??

DON'T WORRY!!!

Need some help?  I can offer you some tips to get back on track!!  If it's important to you (which your fitness health should be...) try a little bit at a time.

What you WANT is to make health and fitness a consistent, daily, regular, ENJOYable thing....NOT a once-a-year item at New Year's!!  So....what are some ways to get back on track?

Firstly...."get back on track"!  Some people find that come February their energy for getting in shape or to the next level of their fitness, plummets.  What do the majority do then?  Come to a screetching halt!!  Just like when people are trying to make their way of eating healthier (I don't like the word "diet"!!!)...they have one cookie and believe they have screwed it all up so they stop and just keep eating cookies!! Noooooo!!! Have a bad day; eat a goodie? No worries!! Just keep going with your goals...don't give up!!!

Secondly..."rethink".  Huh?? I hear you say?  What do you enjoy....what can you put in to your lifestyle that will keep you fit......and keep your fitness routine so, well..."routine"...that it becomes an everyday thing to do?  Personally, I don't make New Year's Resolutions.  My Fitness is a daily thing for me.  I fit something in whenever I can (leading me to my next point!!!) to ensure it's there and stays there.  So...come January First of every year...I'm good.

Thirdly...."just do it"!! Yes....the Nike saying is perfect.  Don't think...just do.  Morning person??  Put your alarm on for 15 (yes..JUST 15!!) mins earlier and get up, do some power moves, pushups, etc and boom!  You've begun the day the right way!!! You WILL find you have more energy...may even push you to walk at lunch!  Can't work out at all in the morning?  Get home from work...plonk down your purse and head back out the door for a walk...Don't even think about it!!!  Just go!!! Put on the tunes, head out the door.  My thought is when I don't feel like working out (due to laziness...not sickness!) is I'm going to put my workout gear on and get in the car...see where I go and that's all I need..I'm at the gym!!  Or.....head to your basement for 20-30 mins; put on REALLY LOUD music and move!!! Seriously...if you do it without putting all those barriers up such as having to cook dinner, do laundry.....you will find you get it done and feel all the better for it!!  Don't let your "Mom" brain take over about what you should be doing...dinner will get fed, laundry will be there, etc, etc...just do something that is IMPORTANT for YOU!

So...if you find you are back in the same old rut as each year and want inspiration....put that bikini (yes you CAN wear a bikini!!!) on your dresser as a reminder and think how WONDERFUL you will feel wearing it this summer.  Put the effort in now...as much as you may not want to.....and you'll be so happy you did.

Remember...those of us nuts out there who work out regularly and seem very fit...we still have our days we would rather not....we just choose to do it regardless.

If I didn't feel like brushing my teeth...I would still do it, since it's needed for my dental health.  Don't you think we should see our Fitness health the same way??

Let me know if you have any questions!! Otherwise...get back on track......feel GRRREAT and ....

Shine on!
:)

The power of plyo....

Morning! And welcome to another week!

Firstly...please come on out for a 6-week "Strong, Sexy Woman" Fitness Session.  I would have loved to call it "Bootcamp" but this name tends to scare a lot away..so instead...let me explain the format: it will be a combination of Strength, power, cardio (no...not running for 30 minutes on the spot as you drift off in your mind and figure out your "to do" list for the day!!!)..."Creative Cardio" is how I like to name it!!  They are moves you can enjoy (or at least learn to!), they will surprise you as to how they work your cardio system when on paper you wouldn't think so.....and sooo productive.  I will finish with a lovely Yoga/Flexibility section all played out to dreamy music - so you really can "drift" away for a while!

I'm holding it at a Church Hall in South/West London.  It's a huge room so can fit many! If you think you would be interested in this (heck...it's ONLY $55 for 6 sessions!!!) let me know at: shinefitness@primus.ca and I'll be sure to give you all the details and directions!!

Come on.....what are you waiting for?  And what's not to love about getting fit with a group of Women all with the same goals; most just beginning to get back in shape and a thoroughly enjoyable, NON-INTIMIDATING atmosphere.

I'm all about OPTIONS and you getting out of your hour what is best for you...so take my modifications, enjoy, and get fit!! Oh...and I forgot to say...most likely we will giggle a lot too!!

Grab a Friend if you like...and come on out.  Just think!  By 10:30 on a Saturday you will have your weekend workout DONE!!!

K...onto "PLYOMETRICS"

Have you ever tried these?  Another name for them can be "POWER MOVES". Now...we all know that to create change in our body we need to CHALLENGE it......and use RESISTANCE.  Well...plyo moves use both since you are using your body weight!!

So..why are plyo moves so productive?  You are moving SLOWER and typically using your bodyweight...making your cardio system pick up the slack and making those muscle fibres work AWFULLY hard!! You are working hi to low (ie, jumping hi, squatting low) or side to side in all directions....so really utilizing a lot of systems and muscles!!!  They are tough, challenging..but OH SO productive.  Here's the thing: you want to leave your workout sessions SOAKING wet, CRAWLING (well maybe not crawling lol!!!), and feeling like you can't do another move!! If you leave looking like you did when you arrived; not a hair out of place....and singing easily with a spring in your step...d'ya think your muscles are telling you they were worked?? NOPE!! Don't be afraid of the challenge...don't be scared to be tired, even worn out at the end!! Then....take time to relax over the next day and let those muscles strengthen and do what they do!

You don't need to run on the spot for 10 minutes!! NO!! Take ONE plyometric move and time yourself for 30 seconds.  Perhaps see how many you can do in that 30 second period - WRITE DOWN what you succeeded at - and try for more in your next workout or next week!

What are examples of plyometric moves?

I'll give you a couple....if you would like more....just ask me..I'll be happy to help!! Or...head on over to my SHINE website page or FACEBOOK page and ask me there!!

PLYO EXAMPLES:

* Stand with your legs and feet wiiiiide apart; toes slightly turned to the corner (known as the "SUMO" squat)
* Put your hands in prayer at chest level and plie/squat LOW
* Now power up, jump in the air, reaching your hands in the air as you go;
* squat right down again and without a break, power up into your jump
* DO THIS enough...you'll be on your way to strengthening your muscles AND CARDIO system!!

RUNNER STANCE:

* Stand facing your side and bend down as if you were preparing to run a race, just like they do on the Olympics.  So...front knee should be bent; your hand by your front foot and back leg slightly bent too;
* Now...power down and jump hi.....here's the kicker: as you jump, turn so when you land the OHTER foot is in front;
* As you land go right back to the start position so now you are touching the 'new' front foot as you bend;
* Keep touching your front foo, jumping, turning, land and touch other front foot.

This moves uses the leg muscles again, but also plays with your balance as you turn side to side.  Always a good combo.

IF you were to start with 30 seconds of a plyo move...then do a couple of muscle moves....continuing on with 30 seconds of another plyo move...and keep this up for 20-30 minutes...maaaan...would you have the workout!!!

KEY POINTS: if you ain't sweating and tired at the end...you need more of a challenge.  If you are looking for change...it will only occur if you challenge it to happen!!!

Hope to hear from you about my Fitness class; ENJOY YOUR MONDAY!!
Shine on...
CM :)

2013....your New Year Revolution!

Happy New Year to you all!

Hoping Christmas was filled with fun and family and you are looking forward to a successful New Year.

What are you going to do now 2013 is here?  Everyone talks about New Year's Resolutions.....how about just making it your New Year Revolution!  Don't just start new things only to have them ebb away by next month.....make a plan for the year; make it simple...and stick to it!!

Try and perhaps make one change each week or even each month, to your workouts!  What would I do first?

Well...they say resistance creates change....so my plan to start would be to make your weights heavier than you have been using. YES!! HEAVIER!!  No!!....as women we won't bulk up to look like the Terminator's wife (did he even have one?!); we just don't have enough testosterone.  Couple your workouts with good cardio that has you sweating buckets and you'll trim down/get lean in no time!!

Why not start today....this week?  Remember...start now.....and in a month I know you will feel changes and be glad you didn't keep putting it off!!

They say when working out that if you add 5 pounds (everyone is different...BOTTOM LINE: go with what you feel comfortable with and what is NOT going to injure you!!) to what you THINK you are capable of using for an exercise...and you should be on the right track.

So...what do I mean?

* Use heavy weights that will challenge you.  Try one set....on the second set you should be REALLY struggling by the last few reps

* You are trying to work your muscles to failure! This is where you will be seeing/feeling results down the road!! Of course...you MUST be able to do the moves with correct form...if you absolutely cannot; that's your body telling you to go a bit lighter.  But...don't be AFRAID!!! Work hard; work heavy!!

* You will also feel your abs working hard and you will be breathing VERY heavily after each exercise (cardio's working too!)...give yourself 60-90 seconds between your moves/circuits so you can do the next move.

NEVER be worried about working to failure! I must admit...I love the feeling of really having to work hard to be able to finish what I'm doing.  If my form is still correct, there's nothing like that challenge as you grimace and groan....you just KNOW you are burning up calories and toning down.

I challenge you; next week at the gym perhaps try just one exercise - say something lower body - and increase those weights.

You WILL lose inches and see toning - you'll be stronger, sleek and so sexy!!!  That's my tip for this week......go for it....make this your change in your workout and make this the start of your

New Year, New You Revolution!!!

Shine on!!
C :)

NB: If you are starting exercising after a long break, or if you have had injuries, or have health issues, etc.....make sure you see a Doctor before doing anything drastic.  If you need tips....make sure you ask a Trainer for some help to ensure you are working safely!!!

Good luck...you WILL be leaner come February!!! :)

Your Journey to YOU!

Almost Christmas!  How time flies!  As this year draws to a close, have you thought about what you are going to do - to make next year your best yet?

I had the most delightful email from a Friend this morning who is also a Client of mine.  It was to a few of us helping her on her Journey for better health...and it outlined in detail how she has fared....what improvements have occurred (and there were a LOT!) and how she feels as a result.  I tell you...it was the kind of email that would make anyone's day when it's from a Client on how well they are progressing.  Especially knowing you are honoured enough to be a part of that journey.

It inspired and got me thinking (yes...it hurts, but I do it!).

* What can I say about myself when looking back over this year?
* What has improved?  Perhaps...what hasn't?

From this...I want to look at a New Year. It's so exciting and it brings so much promise! My goals are numerous and there is SO much I want to improve upon - in a positive way...not in a way that I'm stressing myself out!

Have you thought about 2013 yet?  Was this the year you were going to start on  your Journey to YOU?  That year where you have finally decided - ENOUGH!  I want to feel the best I've ever felt! I want people to look at me and know that in my 20's, 30's, 40's, 50's, 60's, 70's and more....that I'm in the best shape I have been in. And I ROCK!!!

It truly is easy when you put your mind to it.

* Grab a cup of tea this evening (dare I say a glass of wine?);
* Sit by your fire (okay...if no fire.....sit cozily on your couch looking at the sparkling Christmas Tree if you have one!;
* Grab a journal or pad and write down how you want to feel next year.  Yes..write down your goals,  but truly..how do you want to FEEL?
* Lastly....what do you need to do to get to that feeling? Who do you need to help you on your Journey  to YOU??

It really can be done.  You really can "Shine" from the inside out with energy galore and have people wonder what's happened since you exude so much positive energy!  You honestly need to work out your plan.....and put that plan in place.

Need help making up your plan?  Ask me for help!!! I can help you...from a Fitness Perspective (I offer  hour Consultations and we can get SO much covered!! Not only that...I'll make sure I send you on your way KNOWING you can do this!!!)....I can put you in touch with others who you feel you need to talk to to help also.

So...who's on your Team... and what's your Journey to be??

I'm excited for you!!! You should be too!  Why not look back at Christmas next year...and perhaps you will be sending me the same email as my Client/Friend above reporting all the positive changes that have occurred to make you feel absolutely wonderful!!

As they say...

Just do it.

Shine On!!
Carolyn

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!!