Christmas Cheer...

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 :)

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!! :)

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.