"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