"Raising The Bar" Workout Wednesday

We've done it again! As usual, we seek to bring our clients the best in fitness, and with that comes new programs. SO without further ado, I introduce you to:

COREbarre!

I know it's exciting, but technically there is one small glitch in our plans. We, ahem, have no barre. But never fear, we are certain that you all have excellent imaginations and can roll with us until we, well, have one. I'm just SO excited about this I cannot wait until I have a bigger location, or until warmer weather comes so we can commandeer the local playground bars.
I took a barre program over the summer and thought at the time, "hmmm..this is fun" and then woke up the next morning thinking, "Please, someone lift me out of bed. My bum may never sit again".
Here's a little of what to expect:

What is COREbarre?
COREbarre is a 45 minute full body workout that fuses the best elements of ballet, pilates, sports conditioning and stretching for a truly unique and fun experience. The moves are low impact but high intensity intervals of strength training followed immediately by deep recovery stretching. This regimented routine will evenly sculpt and quickly transform the entire body, resulting in a toned, trim physique.

what do you do in a barre fitness class?
Every class is fun and empowering class set to a variety of musical stylings. Classes begin with a warm up focusing on postural strength and alignment, followed by a series of upper body exercises using light weights. The ballet barre is used to sculpt the lower body, abs and for flexibility training. Then it is down to the mat with a fitball for core work and a relaxing and invigorating final stretch.

what to wear?
Please wear comfortable, breathable workout wear. We suggest tight fitting clothing so that the instructor can easily see form and alignment. The workout is done in socks. Bring water and your imagination. (remember it's a barreless barre class)

Come out and check it out- most it's coming in 2014.

Find Your CORE!

"She Shoot', She SKOR's!" Fuel Up Fridays

So this recipe has no health value whatseover, but it's delish and Sean requests it every year for Christmas. Our friend Audrey shared it with us about 5 years ago, and it isn't Christmas without it. And it's ridiculously easy and travels well.

SKOR Bars

Ingredients:
1 Box of Ritz (or noname) Crackers, plain
1 tin of condensed milk
1 bag of Skor Chipits.

Preheat oven to 350.
Lightly butter/grease a rectangular bar pan.
Leave the crackers in their plastic sleeve. With a rolling pin, crush the crackers to a fine - coarse breadbrumb consistency.
Mix the crumble in a large bowl with the condensed milk and Skor chipits.
Pour mixture into ban, pat to even out
Place into oven for 2-4 minutes until chipits are melty. Remove from oven, let cool and cut into squares/bars.

Enjoy!!

Find Your CORE.

"Let There Be Peace On Earth, and Let It Begin With Me" Mindful Monday's

“If you wait until you can do everything for everybody, instead of something for somebody, you’ll end up not doing nothing for nobody.” ~ Malcom Bane

I truly believe that one of the best way's to enrich your own physical, mental and emotional health is to help others. Time spent in someone else's shoes puts our own worries into perspective, and helps us to step outside the boundaries of the our own thoughts.
Brainstorming ways to maximize the number of lives you hope to touch or trying to think up ways to increase your range of influence isn’t as important as the actual act of GIVING and GETTING STARTED! If you do have big plans that can make a real impact in the lives of many, by all means, PURSUE THEM! But don’t let that interfere with the small deeds anybody can do on a daily basis.

Remember, “Thousands of candles can be lighted from a single candle, and the life of the candle will not be shortened. Happiness never decreases by being shared.” (Buddha) Make what change you are able to make now, and let the ‘giving spirit’ spread like a virus, infinitely touching the lives of people you may never meet, across boundaries you may never cross, in ways you may never imagine. That is the power of giving and your ticket to changing the world.

SOme of my favourite quotes to motivate us give of ourselves this holiday season, 2014 and beyond.


“Only a life lived for others is a life worthwhile.” ~ Albert Einstein

“Service to others is the rent you pay for your room here on earth.” ~ Muhammad Ali

“To know even one life has breathed easier because you have lived. This is to have succeeded.” ~ Ralph Waldo Emerson

“The best way to find yourself is to lose yourself in the service of others.” ~ Mahatma Gandhi



“At the end of life we will not be judged by how many diplomas we have received, how much money we have made, how many great things we have done. We will be judged by ‘I was hungry and you gave me to eat, I was naked and you clothed me, I was homeless and you took me in.’ Hungry not only for bread — but hungry for love. Naked not only for clothing — but naked for human dignity and respect. Homeless not only for want of a room of bricks — but homeless because of rejection.” ~ Mother Teresa

A few (of SO many) great ways to help out in the Durham Region, with your gifts of time, talent or treasure:

Humane Society of Durham Region

The Refuge

St.Vincent's Kitchen

Everyone in our life will need a friend at some time. Be there and you'll be surprised who benefits more.

Find Your CORE!

"The Hills Are Alive, With the Sound Of Music" Mindful Mondays

Nope, this is not a commentary on Carrie Underwood's performance last week. I am sure she was a lovely Maria. Now moving on.
In the last week I have had a few wake up calls as to what truly moves the human body and soul.I have ignored this little parcel of good mental and physical health in my own life, and it took three little wake-up calls to shake me out of this unfortunate state of lyrical lacking.
Music.
So it's Christmas-time. And I was listening to Christmas carols (yes, on purpose!) last week on the radio. Okay, okay - I was driving and tired and didn't feel like changing the station. But regardless, there were carols on. As I sung along, it made me think. We humans celebrate everything with song. We have Easter music traditions, birthday songs, halloween songs, love songs for Valentine's day. I'm pretty sure the Irish sing about everything - so there MUST be a St.Patrick's day ditty out there. We choose songs for our weddings, songs for our funerals, songs for graduations. We associate songs/music with different parts of our lives. Nothing is a great equalizer like music. All races, social and economic levels, music knows no boundaries.
Then, I had the good fortune of teaching at a high school last Friday. The classes were intense - totally into the groove! And people walking by the glass gym wall would catch the beat and move along with a shkip in their step, or stop and jam in the hallway. The music drew students and teachers from the other areas of the gym over to investigate and participate. There was even an impromptu dance party AFTER the Zumba party! All because the music moved these young people beyond the influences of peer pressure, worries and teen angst - if only for an hour.
Finally Saturday night I accompanied my wonderful friend and her daughter to the Durham Girls Choir Christmas Classics concert, with performances by guest singers and the amazing Durham Youth Orchestra strings.
The ensemble performed excerpts from Handel's Messiah, and at the risk of being stoned, it's possibly my least favourite composition ever. Yes, I know, and I can't help it.
But the passion of all these amazing young people could be felt in the room. They looked stunning, and performed with obvious enjoyment and zest. It was truly lovely, and moving. Even for a grinch like me. The youth wore their music like proud badges, and gave a show full of powerful and dazzling performances. Incredible.
It reminded me that the greatest discovery of mankind is without doubt the power of music, from the instrument of the voice, to some wood with strings on it, plucked with a bow, to the beat of a drum, the stomp of a foot and a clap of the hand.

Music moves us beyond measure. Don't forget about it. Choose instead to live it, feel it, breathe it. Music is life.

Find Your CORE!'


For more information on Durham's best kept secret, the Durham Girl's Choir, and the Durham Youth Orchestra, please visit the links below. Also - be at one of their upcoming 2014 concerts - trust me!

Durham Girls Choir

Durham Youth Orchestra

"We Wish You A Healthy Christmas" Fuel Up Fridays

When you look across the various studies that have been done on how much weight people put on over the Christmas period it ranges from around 1 pound on average to about 5 pounds (about 2 kg). But while researchers may disagree on the exact figure, they all agree that the problem isn't so much the amount of gain itself, but the fact that once gained, it is hard to shift, so as the years go by, our body weight creeps up. So perhaps the message we should focus on, is treat Christmas as any other time of year when you have a party or go out to dinner, and be mindful of a few things that are not too difficult to do, but when you add them all up, they create a shift in mindset and behavior that makes a significant difference to helping you keep a trim waistline. With that in mind, here are some "small step" tips to help you avoid putting on those pounds over the festive period, and indeed, at any other time of year:


* Go for a brisk walk if you have over-eaten. Not a jog or a run, as this could give you indigestion, but instead of flopping on the sofa and reaching for those chocolates or nibbles, take a brisk 15-minute walk round the block.

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* Don't eat in front of the TV: prepare your meal thoughtfully, sit at the table and focus on savouring the food.

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* Become aware of the triggers that encourage you to keep on eating when you are not really hungry.

* Don't eat just because the food is there: either take it away or move yourself away. Learn to listen to your hunger and appetite signals: there is a difference between feeling "peckish" because you can see something tempting, and feeling hunger pains. (And don't stand next to the food at parties!)

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* Eat slowly: remember, there can be a 15-minute delay before the stomach tells the brain it is full. If you eat too quickly, you will be over-full. So, slow down, savour every bite, and when you have finished what is on your plate, tell yourself: if you are still hungry in 20 minutes, then you can have some more, and even then, only a bit more.

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* Don't starve yourself to compensate for over-eating: respect your appetite. Keep to a normal eating pattern of meals. Starving confuses your appetite rhythm and you may find yourself trapped in a vicious cycle of crash diets and over-eating binges.

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* Going to a dinner party? Eat something before you go so you are not tempted by second and third helpings. Don't be afraid to say "no" if pressed to eat more, prepare a nice compliment for your host "that was delicious and just the right amount, any more and it will spoil it, thank you!"

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* When eating in restaurants, have a larger starter and skip the main course, or share courses. If tempted to have a dessert, then ask for one dessert and several spoons and share it. You don't have to finish every dish: tell yourself the main reason you are there is for the company, the atmosphere, the food is secondary, so don't gorge until you are full.

* Avoid eating when you are bored or depressed: become aware of the reason, then "switch" the trigger to an alternative activity, like getting on with that hobby, play a game, or go for a walk.

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* Beware of tempting buffets at parties, especially those canapés: they pack a lot of fat per mouthful. Choose the non-creamy, non-pastry varieties, take one or two, and then politely refuse. If you must stack your plate, make it mostly salads and crudités, and go easy on the sauces and dips.

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* Plan a realistic Christmas (or any other time) exercise regime: half-hour brisk walks around the block can burn off 200 calories at a time, and might be easier to fit into your schedule than over-ambitious three-hour sessions at the gym. Or do one trip to the gym and two walks.

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* Research shows that doing vigorous exercise in short bursts, even five or ten minutes at a time, is as beneficial as a continuous long session. So, go up the stairs instead of the elevator, park the car at the other end of the lot and walk briskly to the mall entrance, get off the bus two stops early and walk the rest. With these small, achievable strategies, you may find that even on a really busy day, you can fit in the equivalent of a half-hour work-out with the same health and calorie-burning benefits.

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* Get onto the dance floor at those parties, or even at home, get up and move and shake to your favourite dance CDs. Not only will you burn calories, and hopefully have some fun, it is difficult to eat when you are dancing!

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* Don't shop when you are hungry! This will also help you keep your money under control. Plan what to buy and stick to the list. Many people shop with a "siege" mentality at Christmas, as if the shops are going to be shut for weeks.

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* Don't be tempted to eat the leftovers after a meal. If having friends round for dinner, offer them the leftovers. Have plenty of containers and food bags ready, so you can pack the leftovers straight away, either for friends or for the freezer.

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* Balance rich, energy-dense foods with healthy options: the average mince pie contains about 250 calories (that takes 40 minutes of cycling to burn off, or 25 minutes of swimming, or half an hour of jogging, or 25 minutes on a Stairmaster.


Above all – if you overindulge, live with it and let it go. Don’t get caught in a cycle of guilt and keep on going. Next meal, simply return to your healthy choices.


Find Your CORE!

"When the Going Gets Tough..." Mindful Monday

Today, 70 to 90% of all doctor’s visits are in some way related to stress. It is also documented that the majority of heart attacks happen on Monday mornings because of the stress associated with heading into the work week after the weekend.

Stress is a natural response that the body undergoes when faced with any form of physical, emotional or mental challenge. The body reacts in the exact same way to any of these stressors, causing actual hormonal changes in the body. The key hormones being affected are epinephrine (adrenalin) and cortisol, also known as our “stress hormone.” These hormones are both released from two little glands that sit on top of our kidneys, called the adrenal glands. These hormones are needed in small doses so that our body can deal with the perceived stress at hand, but these hormones levels need to drop eventually, so our bodies can return to hormonal balance.

The problem? Today we live in a society of perpetual, chronic stress, where we just don’t get that “down time” to allow our bodies and our hormones to return to normal. This is where all the problems begin...

When we have prolonged periods of stress, little by little, that stress hormone, cortisol, is going to start doing more damage than good. Our adrenal glands become over worked, and often stop functioning properly all together. I’m sure you’ve heard the term “Adrenal Fatigue?” That’s where it comes from – our adrenal glands just not being able to meet the stress demands on our body.

One of the key side effects that individuals begin to notice when undergoing prolonged periods of stress is weight gain – and excess cortisol is the main culprit. It not only causes our body to gain excess fat, but it send it right to our mid-section. This type of fat, called visceral or “toxic” fat, doesn’t just lie under the skin, it actually surrounds our organs, and is correlated to an increased risk of heart disease.

When we are undergoing stress, our bodies shut of what they deem to be “unnecessary” functions, such as digestion, reproduction, and immunity. That’s why we have so many negative side effects when we undergo chronic stress. 43% of individuals suffer adverse effects due to stress.

Some of those side effects are:
accelerated aging
increased cancer risk
diabetes
depression
immune suppression
hypertension (high blood pressure)
atherosclerosis
obesity
fatigue
appetite changes
heart palpitations
anxiety/depression
abdominal symptoms (indigestion, cramps, constipation or diarrhea)
insomnia
And the list goes on. As you can see, chronic stress is no joke!

Next Mindful Monday's Blog post is going to be dedicated to strategies to manage/prevent stressors in our lives.

Find Your CORE!

"The Tough Get Going" Mindful Monday

It may seem that there’s nothing you can do about stress. The bills won’t stop coming, there will never be more hours in the day, and your career and family responsibilities will always be demanding. But you have more control than you might think.
In fact, the simple realization that you’re in control of your life is the foundation of stress management. Managing stress is all about taking charge: of your thoughts, emotions, schedule, and the way you deal with problems
Identify the sources of stress in your life
Stress management starts with identifying the sources of stress in your life. This isn’t as easy as it sounds. Your true sources of stress aren’t always obvious, and it’s all too easy to overlook your own stress-inducing thoughts, feelings, and behaviors. Sure, you may know that you’re constantly worried about work deadlines. But maybe it’s your procrastination, rather than the actual job demands, that leads to deadline stress.

To identify your true sources of stress, look closely at your habits, attitude, and excuses:

-Do you explain away stress as temporary (“I just have a million things going on right now”) even though you can’t remember the last time you took a breather?
-Do you define stress as an integral part of your work or home life (“Things are always crazy around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”).
-Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?
Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.
Start a Stress JournalA journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, keep track of it in your journal. As you keep a daily log, you will begin to see patterns and common themes. Write down:

-What caused your stress (make a guess if you’re unsure)
-How you felt, both physically and emotionally
-How you acted in response
-What you did to make yourself feel better
-Look at how you currently cope with stress
Think about the ways you currently manage and cope with stress in your life. Your journal can help you identify them. Are your coping strategies healthy or unhealthy, helpful or unproductive? Unfortunately, many people cope with stress in ways that compound the problem.

Unhealthy ways of coping with stressThese coping strategies may temporarily reduce stress, but they cause more damage in the long run:

-Smoking
-Drinking too much
-Overeating or undereating
-Zoning out for hours in front of the TV or computer
-Withdrawing from friends, family, and activities
-Using pills or drugs to relax
-Sleeping too much
-Procrastinating
-Filling up every minute of the day to avoid facing problems
-Taking out your stress on others (lashing out, angry outbursts, physical violence)


Learning healthier ways to manage stressIf your methods of coping with stress aren’t contributing to your greater emotional and physical health, it’s time to find healthier ones. There are many healthy ways to manage and cope with stress, but they all require change. You can either change the situation or change your reaction. When deciding which option to choose, it’s helpful to think of the four As: avoid, alter, adapt, or accept.Since everyone has a unique response to stress, there is no “one size fits all” solution to managing it. No single method works for everyone or in every situation, so experiment with different techniques and strategies. Focus on what makes you feel calm and in control.

Dealing with Stressful Situations: The Four A’s
Change the situation:
Avoid the stressor
Alter the stressor
Change your reaction:

Adapt to the stressor
Accept the stressor

Stress management strategy #1: Avoid unnecessary stressNot all stress can be avoided, and it’s not healthy to avoid a situation that needs to be addressed. You may be surprised, however, by the number of stressors in your life that you can eliminate.

Learn how to say “no” – Know your limits and stick to them. Whether in your personal or professional life, refuse to accept added responsibilities when you’re close to reaching them. Taking on more than you can handle is a surefire recipe for stress.
Avoid people who stress you out – If someone consistently causes stress in your life and you can’t turn the relationship around, limit the amount of time you spend with that person or end the relationship entirely.
Take control of your environment – If the evening news makes you anxious, turn the TV off. If traffic’s got you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online.
Avoid hot-button topics – If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion.
Pare down your to-do list – Analyze your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.” Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely.

Stress management strategy #2: Alter the situationIf you can’t avoid a stressful situation, try to alter it. Figure out what you can do to change things so the problem doesn’t present itself in the future. Often, this involves changing the way you communicate and operate in your daily life.

Express your feelings instead of bottling them up. If something or someone is bothering you, communicate your concerns in an open and respectful way. If you don’t voice your feelings, resentment will build and the situation will likely remain the same.
Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground.
Be more assertive. Don’t take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them. If you’ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk.
Manage your time better. Poor time management can cause a lot of stress. When you’re stretched too thin and running behind, it’s hard to stay calm and focused. But if you plan ahead and make sure you don’t overextend yourself, you can alter the amount of stress you’re under.

Stress management strategy #3: Adapt to the stressorIf you can’t change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude.
Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time.
Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere.
Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with “good enough.”
Focus on the positive. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts. This simple strategy can help you keep things in perspective.
Adjusting Your AttitudeHow you think can have a profound effect on your emotional and physical well-being. Each time you think a negative thought about yourself, your body reacts as if it were in the throes of a tension-filled situation. If you see good things about yourself, you are more likely to feel good; the reverse is also true. Eliminate words such as "always," "never," "should," and "must." These are telltale marks of self-defeating thoughts.

Stress management strategy #4: Accept the things you can’t changeSome sources of stress are unavoidable. You can’t prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change.

Don’t try to control the uncontrollable. Many things in life are beyond our control— particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.
Look for the upside. As the saying goes, “What doesn’t kill us makes us stronger.” When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes.
Share your feelings. Talk to a trusted friend or make an appointment with a therapist. Expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation.
Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on.

Stress management strategy #5: Make time for fun and relaxationBeyond a take-charge approach and a positive attitude, you can reduce stress in your life by nurturing yourself. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors when they inevitably come.

Healthy ways to relax and rechargeGo for a walk.
Spend time in nature.
Call a good friend.
Sweat out tension with a good workout.
Write in your journal.
Take a long bath.
Light scented candles.
Savor a warm cup of coffee or tea.
Play with a pet.
Work in your garden.
Get a massage.
Curl up with a good book.
Listen to music.
Watch a comedy.


Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury.

Set aside relaxation time. Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries.
Connect with others. Spend time with positive people who enhance your life. A strong support system will buffer you from the negative effects of stress.
Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike.
Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways.

Stress management strategy #6: Adopt a healthy lifestyleYou can increase your resistance to stress by strengthening your physical health.
Exercise regularly. Physical activity plays a key role in reducing and preventing the effects of stress. Make time for at least 30 minutes of exercise, three times per week. Nothing beats aerobic exercise for releasing pent-up stress and tension.
Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day.
Reduce caffeine and sugar. The temporary "highs" caffeine and sugar provide often end in with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll sleep better.
Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind.
Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.

I use a variety of these techniques to help deal with my stressors, although I still have lots of work to do! Especially regarding procrastination. But I think I'll put off writing about that until another day.

Find Your CORE!

Fuel Up Friday: "Sugar and Spice and All Things Nice"

That's what I am made of! Actually, very little sugar now - but I'll save that for next week's blog.Truly, though, we are what we eat.
I get asked a lot of questions, but mostly when people find out that I am a personal trainer and fitness professional who happens to run as her favourite hobby, they blanket me with some of the following thoughts:

"you must eat like a horse"
"you can eat anything you like"
"do have a protein shake for breakfast, lunch and dinner? With a side of raw egg and some rare steak"
"with all the working out you do, why aren't your muscles huge?"
"do you eat,like, five thousand calories a day to fuel?"
and once in a while, I get the question, "So what DO you eat to stay healthy, keep up your energy and do you ENJOY eating?"

Let me address the above.I do not eat like a horse,hippo or a linebacker. I cannot eat anything I like in copious amounts. We can all eat anything we like, moderation is the key. My muscles are not huge because I do not eat accordingly. To look like those dedicated fitness models takes a very specific diet and exercise regime. I train 6 days a week, and I train my body to withstand the rigours of my job and my running addiction, ahem..hobby. I also work out to clear my head and maintain sanity - it's my me time. I do not eat any protein shakes or raw eggs. Or even a lot of meat protein (that's a taste thing for me, not a health choice). I have no idea how many calories I eat a day - if I had to guess, I would say probably around 2200. I have gotten pretty good at eating to satiety/reasonable fullness.

So these are the principles that guide my personal food choices.
i) fruits/vegetable choices are a priority
ii) avoid all processed foods. I eat almost nothing that comes out of a box/bag/pouch with the exceptions of canned beans/frozen fruit & veg/brown rice & brown rice pasta. I also try to source my ingredients and buy the most local and freshest where feasible.
iii)eat junk food - but make it yourself. If you really want a brownie fix, trust me, you'll make it at home from scratch. If you don't really want it, you won't. You know what you are putting in it, and you can add yummies like chia, flax and more. Same goes for our breads. We make our own bread, rolls, pitas, etc... This way we enjoy the food more, and subsequently are satisfied with less quantity.
iv) eat protein at every meal, especially after a workout.
v) NO added refined or processed sugar. I don't take it in my drinks, or add it to cooking. We have been using honey, apple sauce or maple syrup where a sweeter taste is required.
vi)when faced with making not great choices, I ask myself how the food will make me feel. It's not hard to choose when you think of it this way. Deep fried onion rings - indigestion, sluggish feelings, over full, hard to get my job/life taken care of OR baked sweet potato fries - energy, mood boosting vitamin C, no stomach repercussions. And both are delicious, and take about the same time to prepare (or sit at a drive thru, where you know you aren't getting just rings. Sometimes I enjoy the onions rings - just saying, but on those days I don't regret it because I made this choice knowingly.
vii) LIVE. Enjoy splurges in moderation. Nobody ever got fat from eating one piece of cheesecake. Love it then leave it and choose well the next meal. Sometimes my body is SCREAMING from hunger and I am caught out, or I am at a social occasion that is at a friends home or restaurant. No sugar added, no dairy (in support of my daughter) and all my go-to tricks must be thrown out the window. And it doesn't bother me...I partake and enjoy.

So this is a random day of Annie nutrition/exercise from last week:

5am: wake up Large Glass of water, 1.5mile run, then 45 minute workout.
7pm: Breakfast - 1/4 C steel Cut Oats, 1tsp chia and flax, small handful of raisins, handful of fresh berries
11pm: handful of mixed nuts
2:30pm: Lunch - bowl of mixed greens, lettuce, spinach, cabbage, tomatoes and cucumber. Handful of mixed beans, toasted. Balsamic vinegar and olive oil drizzled on top. Apple, Homemade banana choc.chip bread
6:30pm: Homemade Shepherd's Pie with Green Beans. Frozen mango/banana Yo-Nana (fruit icecream with nothing but fruit - it's a miracle machine - get one!)
9pm: Slice of toast with butter and marmite, orange

I drink water all day - way more than recommended, because I am a thirsty girl. Now all of the above works well for me. It may not be for you, and may make a nutritionist gasp in horror - but my body functions at it's best when fed regularly, with fresh nutrients and lots of H20. It's working well, I'm satisfied and rarely get hungry.

I do get HANGRY though. But that's another weeks blog.

Find Your CORE!~

Workout Wednesday "Taking Care of Business"

Some days you just can't get out for your run/bootcamp/Zumba/pilates/whateverworkoutyouhadplanned because of time, life, stuff getting in the way. I am going to share with you the most ridiculously simple, easy to follow, do at your own pace, finish in 15/20/25/30 minute workout EVER. This has been my go to workout when I am stuck for time, motivation, or inspiration. Sometimes even deciding WHAT to do is too much effort - and I want to get you moving regardless.
So (drumroll please) here is my "Annie's Quickie Workout" for your busy day please. Now no excuses - you can do this anywhere, anytime, for however long you have available. Okay?

10 Burpees
20 Squats
10 Push Ups
20 Reverse Lunges
10 Sit Ups
20 Mountain Climbers

Repeat as many times as you can, without stopping (except to hydrate of course) until your allotted time is up. Include a warm up (jumping jacks 1 min, stair climbing 2 min, jumping jacks 1 min) and a stretch/cool down.
So next time I say I've had a quickie, get your mind out of the gutter will you? I've simply been taking care of my heath :P

Find Your CORE

Disclaimer: please remember to consult a doctor before beginning any exercise program.

Mindful Mondays "Sunny Days, Chasing the Clouds Away"

It's that time of year again! No, NOT CHRISTMAS. Bah Humbug. That is a whole different rant. I mean Blog. But back to our topic. It's fall. Less daylight. We get up - it's dark. We drive home- it's dark. The sun, well, doesn't come out much. General forecast is overcast, rainy, windy..and soon to be snow and other fun weather hazards. The sun, and it's warmth are at a premium.

So is my mood. How about yours? If you are like the estimated 3% of Ontarian, you may be suffering from Seasonal Affective Disorder, or SAD. Another 15% of us have a less severe experience described as the winter blues.
SAD can be a debilitating condition, preventing sufferers from functioning normally. It may affect their personal and professional lives, and seriously limit their potential.
This excerpt, from the CMHA Website, explains what causes SAD,and to a lesser extent - the winter blues:

Research into the causes of SAD is ongoing. As yet, there is no confirmed cause. However, SAD is thought to be related to seasonal variations in light A “biological internal clock” in the brain regulates our circadian (daily) rhythms. This biological clock responds to changes in season, partly because of the differences in the length of the day. For many thousands of years, the cycle of human life revolved around the daily cycle of light and dark. We were alert when the sun shone; we slept when our world was in darkness. The relatively recent introduction of electricity has relieved us of the need to be active mostly in the daylight hours. But our biological clocks may still be telling our bodies to sleep as the days shorten. This puts us out of step with our daily schedules, which no longer change according to the seasons. Other research shows that neurotransmitters, chemical messengers in the brain that help regulate sleep, mood, and appetite, may be disturbed in SAD.

Symptoms of being affected by this are many and varied:
•change in appetite, in particular a craving for sweet or starchy foods
•weight gain
•decreased energy
•fatigue
•tendency to oversleep
•difficulty concentrating
•irritability
•avoidance of social situations
•feelings of anxiety and despair
These are very similar to depression, and other physical ailments such as low thyroid, making it hard to diagnose those with SAD or winter blues.
If you find your life affected in a negative way by the symptoms above, or felling suicidal in fall/winter, please seek help through your family doctor. There are many effective ways to succesfully treat this disorder.

If you have/or want to prevent the winter blues, like I do, then follow some of my favourite tips. These help to keep me up and running when SAD starts to get me down:

a) Arrange your day for maximum enjoyment of the daylight. Plan/schedule in outdoor time, or time near a window with natural light. eg/get up early and go for a walk/run as day breaks before work. Or plan a walk/run at lunch hour. Trim the trees/bushes around your windows to let max sunlight in.
b) Monitor your nutrition: Eat Real Food. Mostly Plants. Not Too Much (Michael Pollan)

c) Monitor your sleep: Try to sleep when it is dark, and not allow yourself to give in to the desire to sleep often. Exercise instead, or immerse yourself in something else to keep your rhythms on a normal flow.
d) Exercise. You know how I feel about this. Best mood lifter ever.
e)Gratitude: Right alongside exercise, counting your blessings and realising how much you have to be greatful for is an instant barrier to keep the darkness out.

“In the depths of winter I finally learned there was in me an invincible summer”Albert Camus

FIND YOUR CORE

Fuel Up Friday: "Baby, It's Cold Outside"

Please. Don't tell Sean. He will not be amused that we have shared this recipe.

It's cold, gloomy and grey outside. And we crave carbs. Comforting, warm, starchy carbs. This is my go-to comfort food for the fall/winter months. I make a crock pot FULL every other week and freeze half for a meal for us, and the other gets put in the fridge for lunches. My family is often standing drooling by the crock pot as it nears readiness. You can play around with the vegetables/spices according to your taste, but we make it pretty much as the recipe states because it is just that good all on it's own. Enjoy this healthy, hearty meal in a pot!

Annie's Souper Soupie Soup Soup (or Chicken Noodle Soup in the crockpot)

Prep time : 15 minutes
Total time :7 hours
Portion size 8

Ingredients:
2 onions, chopped
2 ribs celery, chopped
2 carrots, chopped
2 sweet potatoes, (about 1-1/4 lb/565 g total), peeled and chopped (Sean hates sweet potatoes - we use regular potatoes here )
2 slices fresh ginger
1 tsp (5 mL) salt
1/2 tsp (2 mL) pepper
6 bone-in chicken thighs, (about 2 lb/900 g total)
3-1/2cups(875 mL) Chicken Stock (I've used low sodium store bought & homemade chicken or turkey)
3cups(750 mL) water
3 cups (750 mL) sliced stemmed kale (we've done with or without kale, both are great)
2 cups (500 mL) curly egg noodles (egg noodles really are the BEST for this recipe)
1/2 cup (125 mL) frozen peas

Preparation
In slow cooker, combine onions, celery, carrots, sweet potatoes, ginger, salt and pepper. Arrange chicken over vegetables. Pour in stock and water.

Cover and cook on low for 6 to 8 hours.

Transfer chicken to bowl. Stir kale, noodles and peas into soup. Cover and cook on high until noodles are tender, about 30 minutes. Keep the husband away as the smell at this point is delish.

Meanwhile, remove and discard skin, bones and fat from chicken. Shred or chop chicken and return to soup.

This soup freezes well, and is super great for lunch or paired with a slice of fresh bread and a fresh salad for dinner. Filled with loads of nutrient rich foods like kale, sweet potato, ginger and chicken stock, it is as nutritious as it is tasty!

And remember - don't tell Sean I spilled the beans on his favourite meal! Hope you enjoy as much as he does.

Find Your CORE.

all credit for this amazing recipe goes to www.canadianliving.com - Amanda Barnier and The Test Kitchen

Mindful Monday "I Will Remember You"

When I was a "tween" I lived with my single mother in Brampton, not far from the local mall, the Bramalea City Centre. Often I would walk over and meet my Mum as she came of the bus from her day at work. I would sit on the edge of the coin fountain and wait, craning my head to watch for her familiar steps coming down the path. One day as I waited, there was a tap on my shoulder. "Dear, could you please help guide me to the bus?I am having some difficulty finding my way" An elderly woman, wearing dark glasses and a placid expression spoke to me. I detected a hint of a German type accent. "I'm not able to see well today. I need help to find my way, and my son is unable to meet me. Will you help?"
She smiled and put her hand out towards me, a gesture I matched by offering my arm for her to grasp. "Yes, of course" I mumbled shyly,and started our progress to the bus station. She walked with slow, tottering steps, her hand on my arm shaking slightly as we moved. I wasn't really used to old people at that time, and she scared me a little. She wore her age like a worn leather coat, comfortable and durable, but no longer pretty.
She spoke to me as we slowly moved along, but I remember little of what she said. I couldn't understand her completely, and don't think her words to me were meant to anything but keep me talking so she could be sure of where I was beside her.
When we reached the bus station I fetched an employee there to help the lady on to her correct bus when it arrived. I remember telling her this, and her nodding her recognition. "Thank you. I appreciate your time. I wish my eyesight was better and I could still move around freely as I once did. But I have lived through a great deal. Would you like something to remember me by?"
I quickly declined, imagining being offered a crusty old lady mint, sticky and hairy, from her pocket.
She, however, lifted her sleeve and showed me something very similar to this:

She peered at me, seeking my reaction. I had none appropriate, but so many whirling around in me. Sorrow, joy, hatred, fear,confusion, disgust, visceral feelings that made my tummy hurt right away and had me seeing things in my head that I had studied in text books, heard about in stories, seen on documentaries. Horror, was the emotion I settled on. She saw this, and approved.
"Don't ever forget" she said. And I haven't.

It's Remembrance day today. And no matter where you stand on war, politics and more, don't forget to stop and feel the range of emotions that the horrors of war bring to you. Feel each one deeply. Allow yourself to think the unthinkable, see the unseeable and survive the unlivable. Be horrified that anyone had to go through these things in order that we may have/be/live the lives of freedom that we enjoy and take for granted each and every day.

Lest We Forget - if we do, that would be the most horrific thing of all.

Find Your CORE.

Workout Wednesday "Pause" for Zumba!

It's workout Wednesday! I share some awesome information about different types of workouts, movements, games, exercises, etc...and you say "oooh and aahhh" and then run out immediately and try them! Right?

Well, I am going to write to day about a workout near and dear to my heart: Zumba Fitness! I know - you know I love Zumba. You know it's fun, feel the music, shake your booty, blah, blah, blah... You know there is a class on every street corner and that all the "cool kids" are doing it. You know "everybody can do it" "it's a party" "Woot Woot Wepa" . Stop glazing over, I tell you!

I took the Zumba Fitness Certification course more to hang out with some great girls at the Y than to actually ever teach it. I actually had NO idea what the class was, or whether it was pronounced zOOOmbaH or zUHmba. When I got there and one of the girls said it was a latin dance fitness class, I actually involuntarily shuddered. Oh well, I comforted myself, I get 6 education credits for this! After today, I can go happily back to my white sliced bread happy place of Spin and Pilates instructing. I DON'T DANCE IN FRONT OF PEOPLE ON PURPOSE. nope. Not I! I DO NOT. Especially not actual "dancing" I can move, I can keep a beat, but I can't "dance". Like actual steps. Choreography? Hahahahahahahahahahahahahahahahaha!!!

These are the reasons why I knew that I would never be a Zumba (zuhmba, zoooomba, whatever..) instructor:
1)I'm English born and bred, raised Canadian. Name me the last dancing champion with that pedigree. Right. Genetically and culturally I am adept at drinking tea, and then apologizing for it.
2)I am built like a 2x4. No booty, not a tonne of boob. I used to be ginger spice, but sadly sporty is now a more apt comparison.Thank you to my two children.
3)I don't love public speaking, dancing, singing, displays of affection. You get me. I'm actually pretty introverted - HEY, STOP LAUGHING! Seriously though, it seemed outside of my realm of "things I needed to do". I looked forward to getting back to spin and pilates, aka - my comfort zone!

But if you know me well, you'll know that one thing outweighs the above noted concerns. I like to make people happy, and if possible, experience that happiness myself.
So the instructor jumps up on the stage, wearing brightly coloured mismatched clothing with tassels all over it. I notice that other's are dressed this way too and realise that I missed the dress code memo. The insanely loud music starts, and thus begins the hardest 5 minutes of my life. Which way? What? I can't do THAT! Gasp - NO-ONE should do that. Oh My - WHAT is that? Will somebody please help me - or her? The instructor has this look on her face of deranged glee, presumably at achieving the job of putting me in my current predicament, which is as follows: I can't keep up, I can't figure out the moves, I can't do this.
Strangely though, I start to feel a surge of adrenaline. My feet slowly start to morph from both left, to being somewhat capable of moving safely and somewhat in the same direction as the Mexican jumping bean (or skittle) on the stage. And I realized that I no longer gave a CRAP about whether I was right or wrong, I was having fun.
Gone was the need to be perfect, to look like my candy coloured neighbour, to shake my booty like the Shakira look-a-like in front of me. Suddenly I was flying around the fitness studio with the rest of the class, laughing, shaking, living....DANCING! I knew right then and there that I would be doing this all my life.

Zumba Fitness isn't going anywhere. Never before has freedom, fun and fitness been mixed so well together. It truly is for everyone, all ages and fitness levels, two left feet or otherwise.

Some of the "stats" about Zumba Fitness:
*14 MILLION people take part in a class each week, in 185 countries
*offer DVD workouts, original music collections, apparel and footwear, video games, interactive Fitness-Concert™ events, a quarterly lifestyle magazine and more
* can burn 600-1000 cals/class
* each class should feature a variety of world Rhythms, including salsa, reggaeton, merengue, cumbia, bellydance, flamenco,soca and many more
*created by Beto Perez - the face and guiding talent behind the movement. Check out zumba.com for his full inspiring story!
* has branched off into many different types of Zumba Fitness class types including:
Zumba Gold: for new exercisers, people returning from an injury, pre/postnatal Moms, active older adults. Also includes a chair module for those unable to stand independantly. Same great energy, with modifications to ensure the safety of all populations
Zumba Kids & Zumba Kids Jr: For children 4-12 - their own age-appropriate fitness: dance and games!
Zumba Sentao: using a chair to add resistance training to your Zumba Party!
Zumba Toning: using small weights to add an element of muscle toning to the Zumba Party
Aqua Zumba: the ultimate pool party!
Zumba Step: *coming soon* fusing a traditional step class with the fun/energy and music of Zumba!
Zumbini: designed to let you and your little ones 0 to 3 years old wiggle, sing and learn together.
Zumba In The Circuit: Zumba Fitness combined with traditional strength training,using intervals.

All are excellent, high quality programs, guaranteed to inspire, move you and help you get, stay and live healthy.

Now get to class - I hear this Zumba Fitness thing is "Exercise in Disguise". Sounds good to me.

Find Your CORE.

Fuel Up Fridays "The pumpkins are here, the pumpkins are there. The pumpkins, the pumpkins are everywhere!

I bet right now you have a hollowed out pumpkin sitting on your front porch. DO NOT THROW IT OUT! It can still be useful I promise!
Pumpkin refers to certain cultivars of squash, that are round, with smooth, slightly ribbed skin and deep yellow to orange coloration. The thick shell contains the seeds and pulp. Pumpkins, like other squash, are native to North America. Pumpkins are widely grown for commercial use, and are used both in food and recreation. Pumpkin pie, for instance, is a traditional part of Thanksgiving meals, although commercially canned pumpkin puree and pumpkin pie fillings are usually made from different kinds of winter squash than the pumpkins frequently carved as jack o'lanterns for decoration around Halloween.

The Benefits Of Eating Pumpkin (from MindBodyGreen.com)


1. Pumpkins are an antioxidant and an anti inflammatory food. This means it helps with joint health, organ health, stress relief and soft tissue injuries.
2. Pumpkins can help protect the eyes from cataracts and degeneration with their Vitamin A content.
3. The high levels of Vitamin C help the immune system and encourages collagen production for the skin to maintain its beautiful glow and elasticity.
4. Pumpkin is a great source of fiber to help wash out any toxins and keep your body running smoothly.
5. Pumpkins hold enough carotids to give them their lovely orange color and help prevent premature aging and cardiovascular disease.
6. Pumpkin seeds are high in protein and plant based fatty acids, which help regulate cholesterol levels, protect against arthritis, promote healthy skin, and improve brain function.
7. The pulp and the seeds are rich in magnesium required for bone and tooth health.
8. Pumpkin contains lots of potassium and zinc to prevent the onset of cardiovascular disease and hypertension (high blood pressure). Zinc is also great for the immune system, skin and fertility.
9. The fruit contains L tryptophan, a chemical compound that triggers feelings of well being that aid depression in a smooth and natural way.

So maybe we need to think of pumpkin for more than just jack o-lanterns and pumpkin pie! I love the article posted below about ways to use your pumpkins - many of which are suitable for post Halloween fun! Thank you Earth 911!

Uses For Your Pumpkin After Halloween


So don't waste that precious orange fruit that is grinning away on your porch. Happy Halloween!

FIND YOUR CORE

Workout Wednesday - "I Have Been Changed For Good"

Concentrate on the correct movements each time you exercise, lest you do them improperly and thus lose all the vital benefits of their value. Joseph Pilates

I love pilates. This method of exercise offers a no/low impact workout that challenges core, hip and houlder girdle strenth, helps improve posture, improves mood, and promotes body awareness.

Pilates is sometimes a tough sell to todays' fitness enthusiast who believes that only high intensity, hard core, burpee including, vomit inducing, dripping sweat kind of workout are the best (or only) way to maximize your precious workout time. And those kinds of workouts definitely have their place(you know how I love them) but a knowledge and regular practise of the Stott Pilates Method is likely to enhance your ability to participate more fully in other forms of movement - running, sports, dance, fitness, and more! The more you practise, the more you are aware of how your unique body responds to movement and how that applies to your workout, or for your better health. You will notice a desire to correct your posture at daily activities, an ability to control your breath more efficiently, better sleep, and more. With a focus on functional core strength, stability and mobility, STOTT Pilates applies all the most current research into human movement to make each movement unique and easily modifiable to fit your individual needs. In short, STOTT Pilates is AMAZING and I fully recommend it as part of your fitness program!

A Short Biography Of Pilates Founder, Joseph Pilates (Excerpt from About.com)German born Joseph Pilates was living in England, working as a circus performer and boxer, when he was placed in forced internment in England at the outbreak of WWI. While in the internment camp, he began to develop the floor exercises that evolved into what we now know as the Pilates mat work.

As time went by, Joseph Pilates began to work with rehabilitating detainees who were suffering from diseases and injuries. It was invention born of necessity that inspired him to utilize items that were available to him, like bed springs and beer keg rings, to create resistance exercise equipment for his patients. These were the unlikely beginnings of the equipment we use today, like the reformer and the fitness circle.

Joseph Pilates developed his work from a strong personal experience in fitness. Extrememly unhealthy as a child, he studied many kinds of self-improvement systems. He drew from Eastern practices, and was inspired by the ancient Greek ideal of man perfected in development of body, mind and spirit. On his way to developing the Pilates Method, Pilates studied anatomy and developed himself as a body builder, a wrestler, gymnast, boxer, skier and diver.

After WWI, Joseph Pilates briefly returned to Germany where his reputation as a physical trainer/healer preceded him. In Germany, he worked briefly for the Hamburg Military Police in self-defense and physical training. In 1925, he was asked to train the German army. Instead, he packed his bags and took a boat to New York City. On the boat to America, Joseph met Clara, a nurse, who would become his wife. He went on to establish his studio in New York and Clara worked with him as he evolved the Pilates method of exercise, invented the Pilates exercise equipment, and of course, trained students.

Exercise Of The Week - The Hundred


The Hundred exercise in Pilates got its name because you hold the exercise for 100 beats. It is a great exercise to come early in a series because it gets your whole body warm, possibly even breaking a sweat. The Hundred gets your breath going strong and your blood moving. In addition, it is an excellent exercise for increasing torso stability and abdominal strength. You may have some difficulty keeping your head up for so long. Drop your head to mat and continue the exercise in this manner if your neck feels strained.


1. Lie on your back with your knees bent and up in the air, your knees and hips forming 90-degree angles.Your back should be in Neutral Spine. If this position feels like a strain on your lower back, try keeping your feet down on the floor for now.
2. Inhale: Reach your arms straight up to the sky.Your palms should be facing forward.
3. Exhale: As you reach your arms back down to the floor, lift your head and roll up to the Pilates Abdominal Position (similar to an abdominal crunch) with your shoulder blades just off the mat.Think of squeezing a tangerine under your chin on the way up. Your palms gently slap the air in a percussive rhythm.
4. Inhale: Inhale deeply for 5 beats (keep the rhythm with your arms)
5. Exhale: Using percussive breathing, exhale for 5 beats (saying shh, shh, shh, shh, shh).Percussive breathing is forced exhalation using the abdominal muscles; think of forcing the air out in short percussive blows.
6. Hold the position and continue pulsing your arms for 10 breaths.Remember that 10 breaths is 100 total beats (5 for each inhale and 5 for each exhale).

Mindful Mondays "Money Changes Everything"

Money has been on my mind a lot lately and I am offering this blog post this week as I believe that money is a great source of stress & anxiety, marital/relationship conflict and can completely derail our efforts to be whole and healthy. We live in an age of instant gratification and thus many ppl today subsist in a life mired by debt, living what I call a "plastic existence" where they owe/spend more than they make, but have mobile phones, cars, computers, tablets, eat out at restaurants, or choose prepared items, take weekend vacations, in short, have everything they need and much, much more. I have spent/am spending a lot of time this year learning about properly budgeting and managing money. This is something I have traditionally left to my husband, but it is not his strength either.
Some of the best tips I have learned/used in better managing our finances (and thus stress levels!)

1. Write down everything you spend. Like for real - everything. For at least a month - then review. I guarantee there are lots of ways to pare down some of your necessities.
2. Don't buy/spend unless you have the cash in hand. Credit is useful for credit ratings and points ONLY!
3. Allot money from each pay cheque for "emergencies" and "fun stuff" and don't touch it unless absolutely necessary. And no, a bag of cheetos is NEVER an emergency, and fun stuff should be saved up for things/activities that have importance and are worthy of the effort it took to save.
4. Say NO to family and friends who are in different financial situations than you are. A meal in, or potluck, or picnic is just as much fun as a fancy restaurant, and will cause less resentment in the relationship. The bottom line is, you do not have the money, let's get creative and have fun doing something that costs little or nothing.
This is a fun one to navigate at Christmas!
5. Be tough with yourself and be straight about what is need and what is want.
6. Write down your priorities - be honest about what is important to you/your family.

We wrote down our financial priorities last week, here they are in no particular order:
- fresh, healthy, home cooked food
- dental, prescriptions, other emergency health care expenses
- children's education savings
- retirement savings
- yearly vacation
- time (and yes, time is money) in my industry, I have to make do with less money/more sacrifice to have time with my family. This is also my reward - time with people I love, rather than the fleeting gratification of a new lipstick or other physical item that I don't really need.
- date night
-emergency expenses (vet bills, car repairs, home repairs)

We avoid after school activities like dance/hockey with the children and instead do a community program. We rarely eat out. We covet our scene points for date night free movies. We support local business and try to buy quality items over cheaper dispensible ones. We never impulse buy anymore.

Are we financially healthy? Nope - but we're working hard way towards it. Best of all, we almost have our plan ready, and it is not constantly weighing us down, bickering and stressing constantly over money. It's like so many things in life..financial issues don't solve themselves, but the process can be satisfying and hopefully lead to independance and success!
Get away wolves - you aren't welcome at our door!
FIND YOUR CORE

Fuel Up Fridays - "I Want Candy"

Boo! What was that you ask? That was the voice of the gazillions of empty, hidden, sugary calories sneaking up behind you the week after Halloween - and landing squarely on your hips! Halloween is one of my favourite events - it's lighthearted and fun, all about the costumes and community bonding time together. The frights, the haunts, the howls! But there is a dark underbelly to all of this. The candy. The candy that sits in your bowl, calling your name every time you walk by it, mindlessly grabbing a "Fun Size" chocolate bar, realizing after 20 chocolate wrappers gather in your sweater pocket and your pants feel tighter that this size isn't quite so "fun" after all. Here are my favourite tips for avoiding HCT (Halloween Candy Traumatization) so that you can enjoy the little ghouls and goblins!
1.Start at the store. Avoid buying the Halloween candies you love. After the big night is over, I won't have a bunch of leftover candies that I know I will eat.
2.Out of sight, out of mind. Avoid setting the big bowl of Halloween loot on the kitchen counter where you can easily walk by and eat several pieces without even realizing it. Put the candy in the pantry or cupboard, and instead put sliced fruit or veggies on the counter.
3.Help friends & coworkers too. Avoid bringing all your extra candy to your workplace. If you really want to get rid of the candy, just throw it out. Yes, it may be wasteful, but it's better than you and your coworkers being "Waist-FULL".
4.Be real. Allow yourself some treats, but do so in moderation! Make a deal with yourself about how many treats you will allow yourself each day and account for those calories in your daily calorie plan or workout schedule.
5.If you do go overboard on Halloween treats, DO NOT beat yourself up about it! Avoid the negative thoughts about yourself. It doesn't mean that you are "weak" or "worthless". Avoid the all-or-nothing talk, like "I should just start my diet over again after the New Year." Try to stay on track. Just own it, move on, and stay focused one day at a time.
6.Use physical activity to help you through the Halloween munchies. Stay on track with your workouts/movement - your body will seek fuel to help it through - not empty nutrition like offered through mounds of candy.

If all else fails - use this handy CHART and before indulging decide whether it is worth all the burpees :) All times are extremely approximate, as are not based on YOUR individual statistics - but you get the point I think!

Candy Corn, 22 pieces = 140 calories - 10 Minutes of vigorous burpees
Fun Size Bars of Chocolate= 70-100 calories each - between 5 - 7 Minutes of vigorous burpees
Peanut M&M’s –2 Fun Size Packs = 180 calories - 12 Minutes of vigorous burpees
M&M’s – 2 Fun Size Packs = 140 calories - 10 Minutes of vigorous burpees
York Peppermint Pattie – 1 pattie = 70 calories - 5 Minutes of vigorous burpees
Milk Duds – 1 treat size box = 40 calories - just under 3 Minutes of vigorous burpees
SweetTarts – 1 treat size pack = 50 calories just under 4 Minutes of vigorous burpees
1 Tootsie Pop – 1 pop = 60 calories 4.5 Minutes of vigorous burpees
1 Tootsie Roll – 1 small roll = 13 calories just under 1 Minutes of vigorous burpees
Twizzlers – 1 treat size pack= 45 calories just over 3 Minutes of vigorous burpees

Gives it a whole new perspective, doesn't it?

FIND YOUR CORE - and Happy Halloween!

"Let's Get Physical" Workout Wednesday

It's workout Wednesday! I'll be sharing my thoughts on different workouts, movements and exercises, and my favourite tips to maximize your exercise efforts. Today I am going to share a little bit about my fitness journey over the last 8 years. After 2 children, postpartum depression, a flatlined thyroid gland and a whole lot of extra cargo (mostly on my hind end, wish I could've kept a little of that!) As I had always been an active (though klutzy and useless at any team sports. Okay, any sports)person, and had always eaten fairly well and hadn't been overweight before the thyroid issues and the french fry binges that followed it, I knew once my thyroid issues got treated and levelled out that I would have some work ahead. Back to healthy, whole foods, watch portion sizes and get moving. I started with cycling, riding around my block on a second hand kijiji BMX, inspired as my children learned to ride theirs to dust off my cycling skills. From there I found a big hill and rode up it, then coasted down. Repeat. You get the picture. I rode the snot out of that BMX. Riding that bike gave me the confidence to try a spin class, and the rest, as they say, is history! Moral of the story - when starting (or restarting!) an exercise program, or riding your bike, or walking/running, start off in small, manageable bites and work your way up in time, intensity and difficulty. Work within yourself, build up confidence and strength. Give yourself every opportunity to succeed! My Favourite Tips for Getting Moving: a) Plan, Plan, Plan. Know when, where, and what you will be doing. If you have no idea where to start, consulting a personal trainer is a great resource to guide you. b) Respect Yourself. Honour your commitment - if you were meeting a friend, trainer or co-worker you would make sure to follow through on plans you make. Don't sell yourself short by copping out on your plan - make a date with yourself! c) Love Your Workout. Find out what you like. If you like it, you will stick to it - and the most effective exercises are the ones you actually do. d) Be Positive. Try not to allow negativity to seep into your plans. Anticipate the good feelings you will have after your workout - the increased energy, the strong body, better sleep, improved posture, lower blood pressure - well, you know there is SO many positives - and that they all outweigh the effort it takes to get these benefits!

"Motivation is what gets you started. Habit is what keeps you going" unknown

EXERCISE OF THE WEEK - PLANK A great all over strengthener - focusing on CORE stability. Start by holding 20 seconds, and build up as you get stronger!

"You Have To Accentuate The Positive" Mindful Monday

"The mind is a superb instrument if used rightly. Used wrongly, however, it becomes very destructive - Eckhart Tolle

We all think negative thoughts. Even us super positive people (and yes, I am this way constantly) have negative thoughts. Sometimes, if you are like me, the primary victim of your negative thoughts is yourself. Other people direct their negative cells toward others. Still others just take an Eeyore outlook on life. "Oh well. Nothing good ever comes to me anyway" Some lucky people have all those negative voices in their heads and more. These are your cup half empty people for sure. You are what you think. This means that what you express in the form of words, emotions and thoughts will be expressed in reality. Not only do negative thoughts create negative energy, but they will also keep you from experiencing the present moment. The more negative thoughts you have, the stronger they become. It may be a difficult task to stop your negative thinking, but there are many tools that can help increase your ability to think positively! ! Once you create the shift from negative to positive, you will create a much more positive life for yourself. You deserve a happy existence. Here are some ways to shift the negative into positive: (excerpt from Chanel Mulcahy, Truestar Blog) 1. Stop, breathe, and connect. Be aware of the thought, embrace it and let it go. As you breathe in, allow a positive thought to take place of the negative one. Even if you do not believe in this positive thought, the more you think about it, the more you will make this positive thought a reality. 2. Smile. Even if you have to force it. (author's note) otherwise known as "Fake it till you make it"!! 3. Give back. Take the attention off of yourself and do something kind and selfless for someone else. 4. Gratitude, gratitude, gratitude. This is the secret to positive thinking. Any time you feel you cannot get rid of your negative thoughts, list five things for which you are grateful. 5. Surround yourself with positive people. Positivity brings about positivity. If each day you allowed your thoughts and words to be filled with positivity, you would feel better, perform better and create more positive opportunities. My favourite is number 4. Practise being thankful It's not as hard to be positive when you realize just how much you have to be grateful for! Mindful Monday - FIND YOUR CORE!

"Summertime...And The Living Is Easy"

Ahhhh, the dog days of summer. Rest, relax...crawl out of bed late, stay up watching the sun go down with a glass of wine..the sleepy breath of a warm summer wind floats over us. Idyllic summer, blue skies, picnics....bliss..
Uhh, wait a minute! What the heck? My summers usually consist of juggling childcare options, drop offs, pick ups, run to work here, turn around, teach a class there, get home, drop off kids to hubby, grumpy kids, no money, classes down, expenses up, plan a weekend trip, cancel weekend trip need to work because Sean is home to look after kids, class planning, class promoting, finding work for fall, talking to prospective clients, delivering flyers, panicking, arguing, rushing. Well, you get the gist, right? Before I know it I'm rushing the kids out to buy pencil cases for back-to-school and I'm devastated because all the time I looked forward to was thrown out the window. Don't get me wrong, I loved what time I had with my gorgeous kids, but was I actually present for it?
I am a certifiable workaholic and licensed perfectionist. If I am not actively doing something, I am planning it, worrying about it and intending to get it done. It is likely that my state of doing nothing is actually causing me anxiety and stress. I have a hard time watching a TV Show, reading a book, going bowling, because I can't come out of my, "zone" and do only one thing. This is me, most of the time.
I am constantly driven to be excellent in EVERYTHING, and I always fulfill my potential. But I had forgotten how to live.
This summer I vowed things would be different. I consciously made changes that would have resounding effects for my family and myself. I accepted less work, giving up classes to other instructors, turned down some insanely excellent opportunities. It hurt everytime I said no, knowing in my heart that these chances were gone, and that come fall I would regret this. Also, we had to survive on far less money for the summer months with my reduced hours. But I wanted to put some things in place over the summer holidays, with the thought that if I did things right when I was not busy, these would become habitual and stay in place as my workload/stress load increased.
These were my plans for summer:
a) to relax. Watch a movie, read, sit outdoors, play on a swing, go for walks (and runs - I'm not giving up that!) I scheduled in complete days off and made myself take them regardless of what the business had left hanging. I slept in until the kids would pry my eyes open and jump on the bed wanting to get out and play.
I grabbed them and tickled their toes and hung them upside down. I practised headstands with them. I giggled at silly movies they made me watch, and watched their eyes light up at "adult" movies like Jurassic Park. I danced in the kitchen with Amy. I ducked when David launched his football at my head. I worked hard to forget the things I may be missing that would be good for the business. It was hard.
b) to learn to cook. Admittedly for the last few years, cooking for me had become dumping one box and one can into a pot and adding a veggie to the side. We bought salad dressing in a bottle, pasta in a pouch and soup in a can. We ate out, not all the time, but probably too much.The scary part is, even at that time, we still ate more healthily than most families. In the spring I read a book called, "Cooked" by Michael Pollan, and it inspired me to bake my own bread. That first loaf changed everything. Over the summer I scheduled myself a cooking time every week, and started to work. I made a series of dishes in that time  each week that I would freeze for meals to be pulled out, same with desserts, bread and now school lunches.
I loved that cooking time. I also loved that the whole family gravitated to the kitchen unbidden during the process as well. Amy is now my baking sous chef, David is interested in cooking classes and learning more (he can now make himself a scrambled egg and toast!) and Sean and I have found a new way to share. I have made a huge batch of tomato sauce, peanut butter, artisan, whole wheat and loaf bread, naans, pitas, breadsticks, granola bars, hummus, soups, chicken stock, casseroles, rose sauces, salad dressings and the list goes on. It has truly changed the way we eat, live and nourish ourselves in so many ways.
It is something special to sit and eat a meal made entirely by your own hand.
c) to be social and reconnect with people I love, past and present. This one is harder - schedules can be a huge road block. BUT with that in mind, sometimes just the invitation to dinner, phone call to chat etc...can be the reconnection itself. We have spoken with several old friends - and have plans with several more. We still have a ways to go. My business has certainly pushed my social life to the backburner, but I know that soon our "daytimers" will be full again and I will be back where I belong - with people! And now I can feed them excellent food - see it all ties in!
d) to schedule my priorities into my day. I wake-up at 5:40am and workout. Make the kids and Sean (with everyone helping) a fresh breakfast. Get ready for work.....I schedule in time for business marketing and accounting, scheduling etc.. I schedule in house cleaning, groceries and laundry etc....I know where I'll be and when I'll be there.
So four HUGE changes were implemented over the summer months (and I also gave up sugar, but that's another blog) and the results are pretty clear as I return to my normal work week. Keep in mind that I work a 36 hour "work week", not including travel time (4-6hrs/week), or "homework" class planning, notes, marketing, etc (another 5-12 hours/week ave.) Basically I have added another whole work day or more with the changes above. YAY! Even more busy, right? Oddly, no! I find that now my priorities have switched I have had time for:
- a shopping day and lunch at Port Perry with a dear friend
- a date at the Toronto Film Festival with some awesome friends
- an after dinner walk every day with the family
- a chapter each day of "Harry Potter and the Goblet of Fire" read to the kids (we're going ot see the movie soon!)
-an actual investment in watching tv. Rather than working, cleaning and watching all at the same time.
- a workout or stretch session 6 days a week - as a result my body feels awesome, I am less tired and less sore
-actually going to the movies. Like in jeans, and a blouse.
- going out in public in non-lycra pants and with A REAL BRA! Not a sports bra! and putting on non-waterproof make-up!
-a facial. Yes - I did! totally treated myself.
-movie in the park event with the family. And I didn't even take my phone. I know!

And interestingly enough, not one opportunity passed me by. When I started up my fall session I had more than I could handle thrown at me. And you know what I did with that blessing? Gladly passed it along. My business is going as well, or better than forecast, my shifts and classes in Oshawa and the Senior's Centre are balanced perfectly so I can be home to pick up the kids and have dinner at home. I am finished my day generally by 9:30pm latest - and am REALLY finished - no checking emails, sending reports, studying and working until 2am in the morning (unless absolutely necessary). I now know everything tht happens to each of my family members during their days, and this delights me.

"happiness is having everything you need, along with the ability to recognize and be grateful for it" Annie Tiffin

I have found my balance. I will have to work hard to keep myself motivated and in routine, but I'm not too worried about a little hard work. It has the best rewards.

Find  Your CORE!

"Don't Stop Till You Get Enough"

Cronut burgers and Miley Cyrus.
I know, I haven't blogged in forever and have a MILLION exciting things, inspirations and new exercises to share. But this week in the "news" has been all about a glut of excess that must be addressed.

I was lucky enough to spend 7 days in Cuba at the beginning of August. It was SO beautiful, relaxing and sublime. We were fortunate enough to step off of the resort and head into "real" Cuba.
Cubans get from place to place like this:

 or this:

 or maybe this:

 I wouldn't mind this mode of transport:

If you are lucky, maybe this:

or this:

They live in homes like this:

And eat food like this: 

They work hard. Get paid very little. But funnily enough - when Sean and I wandered amongst them, there was simple happiness to be felt. Cubans greet each other with loud,exuberant greetings, kisses, back slaps and smiles. They take pride in the little material goods life has brought their way. They smiled, met our eyes, said hola! to these two tourists wandering through their streets. They are proud to help each other, to be a community, and to contribute to their society. I am NOT in any way glossing over the hardships that Cuban people face and continue to face. What I am pointing out is their amazing ability to be happy despite them, with very little resources, money or support. 

You can imagine our culture shock when the #1 news story our first week back featured this:

The Cronut Burger

And our second week back, THIS was the number 1 story:

The Miley Cyrus

I don't need to explain these phenomenon to you do I? Unless you have been, well, in Cuba, you know what is in the above pictures. Both examples of our culture of excess. Our societal quest for the biggest, best, most shocking, most caloric, most sexual, most, most, most. What we have arrived at is the above grotesque displays of excess, truly historical in their vile, gluttonous desire to be the "most". I don't hold the products (aka Miley and the burger) personally responsible for their actions. They are simply pawns in this game. But we, as consumers need to send a message at some point, and that message, should be this:

"We have everything we need to be functional, happy, productive members of the most wonderful country in the world.Enough!"

Vote with your wallet by making your own food, creating your own entertainment, talking to your neighbours, helping those in need, playing games, moving, singing, dancing and being grateful.  Take care of yourself and others around you. Stop searching for more, start living with less and simply be in each moment. Live with hope, love with abandon and serve others selflessly. You'll be too busy to watch the next teen star twerking, I promise.

FIND YOUR CORE!

"I'm Talking To the Man in the Mirror"

Thin-Spiration. The online phenomenon of ogling bone thin women with the intent of depriving yourself to look like this. Using these images as inspiration and motivation to lose weight, to make yourself "better".
Now I am all for finding ways to keep yourself on track for a healthy and happy life, but this is a trend that disturbs me.
Not that it's new - we have been staring at images of pin-thin cover girls for decades, longing to be just like them. Our modern day role models are less people who change the world and more people who change their bodies to fit the ideal of a modern day woman. We care less about what people have done and more about what they look like. And, most disturbingly, this is how we now judge ourselves.
Thus begins the cycle of inadequacy that leads us to continue to push ourselves to be better. And when we find we cannot reach that impossible ideal, we sink into self-loathing and self-defeating behaviors.
I don't know how we stop this, short of tuning out of media altogether, but I know that we can seek healthy living role models to emulate that boost us up, inspire us and make us want to work hard to be our best.
Bottom line is - when we look in the mirror we need to turn off the voice that compares us to others and tune into the voice that sees the truth of what is in front of us. The voice that confirms the truly valuable parts about us that define us more than what a number on the scale could ever do.
Find Your CORE!