Whoooooaaaaa! September's here!

Another September is here! It tends to be a time of renewal; starting fresh and making new goals. I must admit, this time of year I tend to feel a bit overwhelmed. In the biz I'm in, it is our "new year"; where Clients come back revitalized after summer with their children. Many work with me through the summer....but for all of them, I like to have new ideas, plans, goals. So on top of helping others with these, I need to sit down and make my own goals to avoid that feeing of powerlessness when you find there is too much on your plate! So I will share with you how I'm going to get through the next couple of weeks - where there is a LOT to do with new programs, ideas, workshops and more.....and hopefully this will be of some help to you!

Choose your goals:

What is it you wish to do? You don't have to stop at one goal..you can have multiple; as long as you don't overwhelm yourself in the process!!

Make them S.M.A.R.T:

This stands for: Specific, Measurable, Attainable, Relevant and Timely. In other words, don't just state you want to lose 30 pounds in 6 months. This doesn't say how you are going to do it, it's not specific enough and there is nothing in the statement to keep you accountable. Perhaps you want to lost "x" amount of pounds or inches; or you wish to be able to play on the floor (and get back up!) with children/ grandchildren. Maybe you want to be able to run a certain amount of distance in a certain amount of time.....or be able to do "x" number of pushups? Goals can be anything! From something like being able to walk up the stairs without losing breath to running a marathon. Pick what it is you wish to do, improve or change and begin small'n'smart!

For instance: "I will exercise 3 x a week for an hour doing (for example) strength training and cardio with an end-goal of losing 10 pounds in 2 months (or whatever your timeline is).

Or perhaps: "My goal is to cut out pop by October 31st. I will begin by decreasing one pop a day for 2 weeks, then decreasing by another pop each week, until I no longer have it as part of my eating strategy".

Write them down:

It has been proven that writing your goals down is super-effective. Why? A couple of reasons. One is that it makes you more accountable to yourself if you put it on paper. Your goal will seem more "real" in a sense. The other is that by taking the time to write it, you are thinking about it - and visualizing yourself being successful; it pumps you up for success! Another reason I believe it helps is it gives your brain a break. By taking the thought out of your head and writing it down...you feel less overwhelmed. There is less in your head and you can be far more productive.

Take baby steps:

Don't make your goals so large that they are just too impossible. There is something to be said for small successes - they are so VERY important and each small success adds up to the end result. So don't go for the gusto right off the bat. Many have failed, given up and felt disillusioned by doing so. Make each step small; so you can accomplish it and go on to the next one....with each step being conquered comes more confidence and more desire to succeed and before you know it - you will be slamming through that goal in no time!

I hope this has been of some help. It's been almost cathartic for me too! Writing down the steps has allowed me to take a deep breath so I am now going to practice what I preach and write out my SMART goals! I wish you luck! Let me know if you have any questions......

Yours "shining" in health,
CM

Upcoming Events worth checking out:

Upcoming Events, Sessions and Offers for January/ February, 2015:



Valentine's Offer:

Support Package:

* 1-hour Evaluation Consult: Get measured, see where you are starting. Goal-setting and learning what you can do when. This is your "benchmark" Session.

* 2 further hour-long sessions over the months to re-evaluate, see where you are, where your challenges are most and where you shine. Have there been any changes? If not...we help re-align you with your goals.

Valentine's Offer: $100 ($125 value).



Fun Training for you and your Daughter:

* We all know the pressures girls are under to have the perfect body based on media erception and what friends are up to.
* We also know that some girls don't like to work out for fear of judgement, failure and looking bulky.

* Let's help your Daughter together. Come out together: As many or as few sessions, with 10% off for coming together. Have some fun, meaningful mom-daughter time, learn together, help each other and let's help you Daughter feel so strong and confident while learning the right health-values that she 'shines'.

10% off if purchase 5 or more sessions.


BOXING/BOSU workout:

This exciting training session will be like no other! 5 Sessions where you'll box the hour away (and enjoy it!) while also working with the innovative BOSU that you can do so much with!

$200.



TRX'n'TONE!

Looking for something different; using your body-weight? Look no further. Contact me for some toning like you've not tried yet!!

$200 for 5 Sessions.


Want to keep it fun? Give me a call. If you ENJOY it, you'll DO it. If you have someone helping you, challenging you, motivating you..you'll be more prone to stick with it.

I can be that person...just give me a try!

Contact me at: shinefitness74@gmail.com

SHINE ON!
CM

JANUARY's IMPORTANT Tips: It's all about BEHAVIOUR CHANGE!

Friends: I have a wonderful tip for you about getting fit. Looking to lose weight? Become more toned, stronger, fitter? Whatever it is you are looking for....it's not about dieting and ramping up the workouts til you hate the thought of doing them and thus quit: It's about CHANGING YOUR BEHAVIOUR. Slowly but surely this will work.

TRIED ALL THE DIETS/ FOOD COMPANIES in the book? Hasn't worked or you've gained back? It's not that they failed you or you failed yourself......it's actually that you need to look deeper and change your behaviour when it comes to eating and fitness. Believe it! Get this figured out and you'll never worry again!! Here are some tips below on how to start this. If you like what you see and are looking for more, let me know: come for a consult and let me get you started!! www.shinefitness.ca.

DON'T MISS CHECKING OUT THE BOTTOM TO SIGN UP FOR SUBSCRIPTION, CALCULATING YOUR BMI AND MORE!

1. BABY STEPS

Wanting to lose some pounds? Don't pressure yourself so you feel like giving up! Here's a tip: If you have an end-goal of 10 pounds, have a goal of 2 pounds to start. You will find by doing it this way you are very productive. It's much easier to lose 2 than 10....you will stay motivated, on track and ultimately be successful!

2. GET "NEATER"!!

I've said it before, I'll say it again, "NEAT" - basically the activity you are doing when you aren't exercising. All those bursts of energy you can add to your day will ultimately benefit you. Examples would be:

- Park far away from any building you are entering;
- Watching tv and relaxing? Fine...maybe during commercials get up and do something;
- Have walking meetings at work (seriously...they are popular!);
- Work out first thing so you are energized; have it off your list and can chill after work!
- Enlist your family...work together and walk together;
- Have shoes and/or workout gear right at the front door so you can't miss 'em.

3. FORCE YOURSELF

No matter what: make yourself go for a 15 minute walk after work or school. No discussion, no question. Maybe the first week will be tough, but you will find you eventually look forward to it. This will clear your mind. Allow you to be in the present; you will even work through problems! Put on some tunes and enjoy being in the moment while doing something for yourself.

4. EAT BREAKFAST!

We need this! I can't stress this one enough! It has been scientifically proven that it helps weight loss (if it's healthy of course!). By eating a good, healthy breakfast in the morning, you don't get as hungry. Not as hungry means you aren't snacking....you make healthy choices for lunch and so on. Keep in mind: the healthier the choices you make...the more you are so "invested" in this, the less you will want to eat crap. Just try!

5. CUTTING OUT LOW-QUALITY FOODS? Take heed....

Again...if you want to eat a cleaner diet (I am such a believer in this!), don't go whole hog in one week taking out all refined sugars, pops if you drink them, carbs as a whole and more. You've gotta take your time for this to work. Taking them all out at once is denying yourself. Denying yourself is dieting. Dieting means you will get cranky, give up and not feel accomplished. Perhaps try some of the following ideas:

- Don't want to eat refined sugar anymore (well done! Great plan!), start small; ie, if you eat a bagel every day, mix it up and take it to every other day instead. Once you're good there, perhaps eat one every three days and so on...until you don't feel the need to eat them at all.
- Get creative in the kitchen! It's time to stop taking the quick'n'easy route; for your health and your Family's!! Having rice with dinner? Use brown rice - or quinoa. Give this a go....you still get the "feel" that you are eating something filling like rice, but it's good for you! Add oil, veggies - even Indian spices (yum!) to quinoa and you will find it's not only deeelish - but it gives you that same satisfied feel!!
- Find you are a pop drinker? Same as my point above: begin taking it out one day, or one pop at a time. I can't stress how you need to get this out of your diet. Think the "diet" pops are helping you lose weight? Think again, compadr´e!! Ease yourself out of it and you won't look back.
- Drink more water! We all know the benefits of water which I'm sure I don't need to say....but this wonderfu, easily-accessible and free drink is yours for the taking so start drinking it! Add a glass here and there into your day. Not only will your body say thank you, but you will find you eat less snacky-type foods AND the pop desire will dwindle!

6. EXERCISE FOR QUALITY not QUANTITY

Very important point here. So many just don't exercise if they don't have an hour. Don't use that as an excuse! Walk where and when you can. Using a computer? STAND instead of sitting. When it comes to working out however try some of these ideas:

- only have 10? Go for a brisk walk, or even walk up and down your stairs!
- 15-20? Work short but work hard! Take 10 exercises combining strength with cardio (including power bursts; will get to them in a minute!). Do these ten - and repeat them again for a couple more sets. If you have the RIGHT kind of exercises you will be dripping by the end - as if you'd worked for an hour.
- 40-60 mins? Depending upon your goals, work with sets here...still incorporate strength, cardio, power - but you can do a proper full workout. Perhaps work just upper body one day and lower the next.
- TIME YOURSELF: why? I can't talk enough about this one! By timing yourself on the cardio exercises, it becomes a great challenge; you WANT to finish; your pride kicks in and I honestly think you push yourself MUCH harder than if you were doing sets.

7. 10,000 STEPS EACH DAY? You've gotta get your heartrate up!

Great that you are going for your 10,000 steps each day....but don't let that misguide you. You must at some point during the day get your heartrate elevated - start slow if you are beginning...but you will be surprised with perserverence that you can get to the 80-85% region and still be able to work out. You need to challenge the eart in a positive way that is doable for you....just walking 10,000 is great if it's a start for you...but isn't enough for the rest of your life if you aren't increasing your heart rate when training. See this link for more info:

That's it Friends! I hope you begin this year with energy, good choices and the will to do great things for you and your Family!

Need help? Want more info? Please don't hesitate to contact me at: SHINEFITNESS74@GMAIL.COM

SHINE ON!
CM :)

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