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!

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

How do you get through Christmas?

It's easy...if you stick to it. It is even doable. No dieting for the "season"...to fit into that little black dress. Stay on track, eat well, exercise and even...ENJOY!!!

TRACK YOUR CALORIES!

I've said this before and I know....you may not agree with me here. But....humour me for a season such as Christmas where it's a lot of socializing - desserts, appies, drinks. Why not do it now to keep you on track? Know that when you have that glass of wine that it's within your goals and you won't feel guilty! Know HOW MANY little appies you can have guilt-free - and you will find you enjoy your evening knowing you didn't go overboard!! WHAT'S NOT TO LOVE??!!

Go ahead....whether it's on-line, or in a book (my personal fave is the old-fashioned book - where I have to take the time to sit and write it down. I find by doing so it is therapeutic (really) and by looking at what I've done for the day...makes me inspired to keep it going the following day). The "Diet and fitness Journal - your personal guide to optimum health" published by Peter Pauper Press, Inc...is my favourite. I love the lay-out - and how there is so much information in the beginning. By the time you get to the part where you record what you've done...you are raring to go!!

If you track what you eat each day over Christmas...you can then "tweak" it to allow yourself a goodie here and there. I know if I'm socializing in an evening...I make sure I eat less throughout the day (but still in such a way that I'm being healthy), to allow for some pastries and cheese in the evening.

Watch your wine, pop...anything you are drinking at those parties!! It's oodles of calories you are "drinking" here - so don't just watch what you eat...you MUST include everything you drink also.

How empowered you will feel if you go through the Christmas season in a wise fashion...no depriving yourself...just moderating. No over-eating - just enjoying! It's a wonderful feeling and SO worth the effort!

MOVE!!

Tis the season to be jolly...but don't be so jolly that you turn to jelly! Make sure of all seasons, that you stick to your workouts. It is SO easy to bypass your fitness regimen during this time of year. This is when you REALLY need to kick up the effort a notch and stick with it. Perhaps you don't want to go to the gym so often...so mix it up and perhaps go for a long, brisk, snowy walk one day instead. Get out the snow shoes (they are GREAT!!)...go tobogganing!! Just keep moving.

Grab a friend: do something with them rather than exercising alone. It's always more fun with someone to talk to and support you....so rather than walk alone, ask someone to go with you! Have a lovely coffee or tea booked for after - something to look forward to that will make it far more enjoyable!

Have a plan: Perhaps promise yourself that for every evening you go out and eat some "goodies" you normally don't have...you will make sure the following day you will do something active. Or for every pastry (over what you are allowed to have that evening) you put in your mouth...you will add "x" amount to your workout the following day to make up for it. Having a plan makes you stick to the regimen more...makes you feel like you are accomplishing something and keeps you in the mode where you don't want to ruin what you are doing.

Don't give up! Don't have an hour? Then do 15 minutes!! Go to the gym even for this small amount of time (I've done it!!). You will find one of two things. Either you end up stretching out the time once you are there into a longer workout. Or...you will make it a VERY productive one. 15 minutes?? NO PROBLEM!! Have 5 or ten moves that include strength and power....do each move for a minute and do this cycle a few times through...you will find you are sweating just as much as if you'd gone for your hour. Don't give up just because time is slight. Make the effort and you'll reap the rewards afterwards.

It really is doable to stay on track over Christmas. What the obstacle really is? People lose the desire to stick to their plan since it's such an enjoyable, social time of year. The effort is lacking (or the will?) and most feel they will "start again in the New Year".

Make this the year where you don't want to "start over" in the New Year. Keep things on track so much that Resolutions are a thing of the past.

It all boils down to what you want more: lots of food, fun and relaxation - paired with weight gain, a big more jiggle and the effort in the New Year.......or a bit more restraint....effort of 15-30 minutes each day (remember..there are 86,400 minutes to choose from!!!!) and ultimately NO weight gain, NO more jiggle - and TONS of pride knowing you did it!!

All Fired Up...about what though?

I have no idea what I'm writing about today - so am letting my fingers just go at it and we shall see what transpires! I am however, feeling rather fired-up - about so much. I have so many ideas, goals, wishes, thoughts filling my head, and so much I want to do to help others feel inspired, empowered and just great about themselves. I find I'm surrounded by such positive, fabulous and enjoyable people. I'm so lucky in that regard. (Still don't really know where this is going...bear with me lol)....I find I listen to speakers and presenters and I want to jump up on stage and be the one voicing my message! But...what IS my message? Hmmm...maybe we are getting somewhere now. I've been a girl with weight issues, image issues and health issues. I've been a Wife (before you get worried, I still am!!)...a Daughter, a Mother, a successful Salesperson, and what I like to call myself a Fitness Coach....I train others but at the same time it ends up not being just about the fitness; I end up giving advice in so many areas in order to help others feel great about themselves. I've been so many things and have experienced so much. I may not have a University degree but man...I have what I believe to be just as important: a Ph.D. in M.T. (many things). Girls need to be taught confidence, self-love, empowerment so young!! Obviously...boys need to also...but I don't think they put themselves down as much as young girls. If I could put my current head on my 12 year old shoulders I'd have enjoyed being a pre-teen and teen so much more. Don't get me wrong; had a wonderful childhood...but there was always that cloud above carrying self-consciousness and more in it. Ready to pour at any time. Children in general need to be lifted up at school and any programs they do. I've seen too many children yelled at for doing a sport incorrectly etc .... yet...the adult doesn't realize to get better results you need to give the child kind advice...guide them...be positive...it gets such wonderful results!!! Women (I train mainly women so I'm going to concentrate on our sex in this discussion...)....are reflections so often of their younger selves. I myself am extremely guilty of this....it took me until my 40's (I know...you thought I was 24, eh??!! :) to finally find my "voice", confidence, self-confidence and so much more. Why til now?? Why can't young girls learn this sooner? I meet so many women through my work and the sad, continuous thread out there is they are always finding something about them to put down. As an example...I went to a party for some girlfriends a few months back. Everyone was laughing, giggling and very welcoming. As soon as I was introduced as a Personal Trainer all conversation stopped - it was almost as if everyone was choking. Sweaters were self-consciously pulled over tummies and the comments that came out about how they need to get fit....they've been busy.....and how they are heavier than they should be. I hadn't made anyone feel this way - in fact due to my self-image and weight issues over the years, I am so empathetic to others...so it almost hurt that they feel they need to talk like that to me now they know my Profession! Gosh...I'm really on a roll now; my fingers can't type fast enough!! It became an experiment of mine that night (as I was telling my Hubby later) to get them to all feel comfortable with me and put them all at ease. And it worked!! We really need to do something; we really need to stop talking about what is wrong about ourselves and talk about what's right. Toot our own horn!! Don't look down on someone who has the confidence to do so! As women we need to be less judgemental and embrace each other and ourselves more. We need to get out there and talk to the younger generations from tots to twenties about helping themselves...helping each other....forget about size, weight, expensive clothing...forget about the actresses always telling us how they stay size minus 10...and begin. Begin laughing...becoming stronger, focus on good health, nutrition, communication, laughter, friendship, interests and so much more. I dunno. I don't know if my fingers wrote anything worthwhile. (if not...we will blame it on them and not on my thought process lol). All I know is I don't know where to begin. I know have SO much to offer with empowering others. I do what I can thru my fitness, coaching and talks...I have the ear to listen, shoulder to lean on for so many. I am here to make a change. It's all "in here" somewhere just itching to be said and now it's time to put it to work.....The change I want to make. The change I want to be....I need to find that stage and tell all those gals how the world is at their feet and they need to look at the good in themselves and each other. How I go about this, I don't know.... But I think the time has come. I'm all fired up.

A Blog by Cheryl Campbell!!

Hello! Today I thought I'd try something different!! For your sake (lol) I won't be writing a mammoth Blog myself but instead thought I would include a Blog from a Friend of mine. I really like to support Friends and Colleagues in business....so for this Blog wanted to include a Blog from Cheryl Campbell. Not only can she coach you about your financial/life situation...but she - like me - is ALL ABOUT empowerment, inspiration, strength, health, happiness etc, etc...not only in us but in our children. As such, she is holding the "RealU" summer camp for teen girls from July 8th - 11th. If you have a teen daughter, Neice or know of one who would benefit from a few days of positivity from other girls and Presenters (I'll be there!!) ... then let me know and I will happily get the information to you!!! I think it's wonderful she's taken it upon herself to do. So!! Please check out her Site from the link below....but also..here's her Blog to read. http://www.cherylcampbell.ca/read-important-lesson/ *** I had a very important lesson this week. My sister-in-law was diagnosed with breast cancer 2 weeks ago. This past Monday she had a mastectomy. Her journey has just begun as she will now have to go through rounds of chemo which will not be fun and she has a little 2 year old girl at home. The positive side of this is I am able to see such an amazing strength within her and I can use her experience to encourage and support others going through a similar situation. The toughest part of this for me is that my dear sister-in-law is sick and I had not been able to sell her Critical Illness Protection. For any advisors reading this you may know how I am feeling and it is not the greatest feeling at all. I am not saying that critical illness insurance is a cure, but what I have seen in my line of work is that stress and money can just make matters worse. This message is for everyone. It is for advisors and those people that your advisors have talked to about this coverage and for those who have never heard of it. Please hear me out. Advisors – I encourage you to talk to everyone about this coverage. Do not be shy because I will tell you one thing that I know for sure, if you at least tell them about it, you can ease your own mind if something happens. Clients, friends and anyone who has heard about this coverage, Critical Illness Insurance, listen when you are told about it. Research it, pay attention. This coverage is for you! You personally. If you are diagnosed with a critical illness and survive it after 30 days, it is YOU that will receive the money. We cover our houses our cars our IPods, what about our finances? This insurance protects you and the financial stress that can be caused if you are sick. A critical illness affects everyone around you! It is not just about you. The situation that my brother has gone through with his wife’s illness is he just took his First 2 week, leave of absence. NO PAY. Yes that is correct. His year runs July to July, he did not have any vacation left or any sick time. His boss said, “Don’t worry, take as much time as you need to be with your wife,” yes but NO PAY. So if you think about this situation. My sister in law is off on disability, and now my brother has taken a leave of absence. RRSP’s were not made to cover you off if you get sick. This is what I have seen. Critical Illnesses are abundant. They happen every day. What is now true that wasn’t 50 years ago is that people survive the critical illness. We are beating the diseases the problem is that most people are not prepared for the financial impact of a critical illness. What we see is withdrawals from savings accounts and RRSP”s remortgaging, increased lines of credit. The financial impact is not pretty. We need to take precautions now. My last thought for everyone is to protect your health; take care of you. Exercise, eat properly, rest. Protect your finances, insure your most valuable asset, YOU. Enjoy your life while you are physically able. We never know what our life has in store and we constantly put things off that we shouldn’t. Be financial responsible, prepare for the unexpected. And the last thing I need to mention is Listen to your Advisors, get an advisor to help you and for the Advisors reading this, TALK TO YOR CLIENTS! Remember it is not about YOU, we are all affected when it comes to a critical illness. Blessings.

Getting ready for Summer?

It's "that" time of year again; when everyone works a little bit harder at exercise to feel good in the summer! It seems there are seasons where people step up their programs: Spring......Pre-Summer.....Late Fall when it's the build-up-to "LBD" Season! Well...hint number one from me: make fitness and eating well a year-round priority and you will no longer have these periods where you need to step things up. You will always feel (and let's be honest..we want to look good too) good, no matter "when"! So....I thought I'd give a few tips for shaping up for now. Everyone has their opinions on what works....but I like to go by what I know. What results I've seen both with myself and with my Clients. Follow some or all of these tips and you'll be well on the road to your bikini!! Shine Fit-tip 1: Hang up what it is you are REALLY hoping to fit into by let's say, end June. Put it on your dresser, closet doors....anywhere you will see it when you first wake up in the morning!! This will drive you to start the day correctly knowing what your goals are!! Shine Fit-tip 2: EAT BREAKFAST!! I know SO many people who skip this meal!! Seriously...it's madness to do so!! Your body has been starving all night...only to wake up in the morning and be deprived.....and THEN: made to go to the office, gym, drop kids off and run errands...on NOTHING? C'mon...you wouldn't do this to your car!! Eat something; even just a banana...but get something in you. Know what? The more (healthier foods obviously lol!) you start the day with....the fuller you stay! It's been proven that people who eat breakfast lose more weight than those who skip it. So eat!! Shine Fit-tip 3: EXERCISE!! Not one to like this? Find something you like and DO it. You'll feel better, fit into those lovely clothes easily, improve your general health, strength, mobility, agility, endurance and more. We all know that though, don't we? It's a matter of TIME. Well...here are a few more thoughts if time is tight for you: --- Quality over Quantity: don't try and find an hour in the day if you can't. Do 15 mins, 30 mins. But train HARD! It's WHAT you do...now how MUCH you do when it comes to time constraints! Instead of thinking you don't have any time, therefore you won't....take those 30 minutes of couch time and do a small workout...but powerful! --- Power power power!!! Incorporate POWER into ANY workout you do!! What are power moves? Well...rather than doing jumping jacks on the spot, go much slower....or grab a medicine ball, stand with your feet hip-width, lower your butt looooooow and step or jump your feet in and out...slowly. Get on your hands and feet in plank position and do the "mountain climber" - ie, running your feet in whilst keeping your bum low. One move I've found lately I LOVE is doing what's known as the inchworm (start standing, bend your knees so your hands are on the floor; walk your hands out til you are in the plank position. Once there, jump both feet in and then jump them out - back to plank - and walk your hands back to your feet, finishing with standing up and jumping. Then start again. Sound easy??? Try this for 30 seconds..it's brilliant and gets you working!!!). There are many POWER moves - you can ask me or you can look on line. You want to lose inches? Use POWER!!! --- STRENGTH TRAIN!!! Want to change the way you look??? Want to become leaner in places you've been wishing would decrease in size for a while?? It's time to strength train. And I don't mean with 2 pound weights. You've gotta go HEAVY!! You have to feel your heart pumping, breath getting harder and sweat-galore!! Of course..it goes without saying you MUST know what you are doing, be able to do this....have the correct form, etc, etc. So ask for help. You want to do a move where it's what I say: "challenging but doable". But DO IT!! Shine Fit-tip 4: Check your daily protein intake. Are you getting enough? Your body needs this to be able to work hard! Too many of us are trying to "be good" and eat salads, etc, etc....and the protein goes out the window. You will lose more if you eat right...and you need protein!! It will NOT make you gain weight....figure out your daily requirement (again...the internet is great for finding things like this out if you go to respected sites). I personally was not eating enough. Now I make sure I get it with every meal and along with my workout routines, I've reached goals I haven't reached in years. As always though; speak to someone who can help you with this if you need it! Shine Fit-tip 5: Two things here: BE PATIENT and DON'T GIVE UP!! Too many people want results "tomorrow" and when they don't see them, give up. Why??!! If you are working out harder and eating correctly.....but haven't seen the results yet....surely you are in a better place physically, mentally than you were when you weren't working out? Surely you are one step closer to those ever-elusive results SHOWING UP!! So...why stop?? You have to keep going...it's an absolute must. You will wake up one day and find your clothes looser, your body measurements smaller, your body fat percentage decreased!! You will!! So you can't give up. If you reach that time...push through and don't stop....the results are right around the corner!! Shine Fit-tip 6: GET AN ACCOUNTABILITY BUDDY!!!!! What's this??? Especially if you feel you will topple off the "fitness wagon" make sure you enlist a family member, friend, co-worker...heck...even someone at the gym to help you!! Tell them what you are doing each day. Ask them if they will help you...and perhaps you will arrange to email them at the beginning of each day or week as to what your fitness plans are and nutrition plans. Or perhaps you'll email them what you've done at the end of the day. BUT!!! If you don't do what you set out to do....they have to follow up and between the two of you workout how they will get you to do it. Just that little push will be what you need...and so worth it!! I have a wonderful Client who gets an accountability buddy every time either she is going somewhere or if she can't train with me one week. You can't put your head on your pillow until you've done SOMETHING in a day!! It's also sort of like having a workout buddy....get someone to train with you and you won't want to let them down! Shine Fit-tip 7: Be a LIONESS!!! What do I mean for this final point??????? Go to that gym and be fierce with your workout!!! Don't use light weights....or workout in such a way that you leave as gorgeous as you went in!! You want to leave on your hands and knees.....sweaty like no get-go and feeling ON TOP OF THE WORLD!!! Can't say enough about those endorphins!!! So....don't go and do a light'n'fluffy workout....you want results???? Go and attack that GYM!!! So!! Here's a start for your Summer body!! Need any more help...I'm here to help...just ask!!! Shine On...!

Motivation is key!

My message for today? MOTIVATION! I'm so lucky to do something I'm beyond-passionate about and truly get my thrills from helping others get their results! (First they must 'fail'...ie...work themselves to failure!). I've had three instances lately where 'something' triggered with Clients to make them kick it up a notch and SERIOUSLY get healthier (ie...work harder and eat right!! One was a person who went for a jog for the first time - evurrrrrr on pavement (as opposed to a cardio machine). This person was absolutely shocked at their results and realized how unfit they are. It shook them up...and they so understood the importance of being healthy and strong that they have switched to serious exercise and nutrition. Second person is a Client who wanted herself and her Child to be fitter - and slimmer: both were drastically overweight. As much as I tried to give them hard work and tips......they weren't willing to get serious about their food. I took her aside one day and said I felt uncomfortable taking their money when they weren't working properly towards their goals. I also mentioned the reason (her child) they had begun. That was the pivotal moment for her - and them. I'm so proud: they work like dogs and are eating SO well...making all the RIGHT decisions. So happy! They are losing weight by the week! She (for the first time ever!!!) has a waistline and her child's clothes from last summer are now waaaaay too BIG!! Yayyyy! Lastly - a Client again has been working SO hard with me...but wasn't serious about the food. Peeps!!! NOOOOO point in working like a dog if you aren't going to eat right!! Well..there is ALWAYS point to workout...but results won't follow! This Client had her measurements taken....wasn't happy with the small results. Well...we had a talk: me saying I can work you hard every time but if your eating out a ton and making pies at home...no results will happen. Again: this was her moment and she as of this week is eating right! Next time we measure I'm excited, since she WILL get her results! So...do you need to become healthier? Fitter? Smaller? If so....are you truly giving it your all? If you are honest and are not, answer me this: What's your motivation going to be? Hopefully...this post is it! Shine On...