Good Luck Taking It With You: Letting Go, Sharing & Charity

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As (I hope) you all know CREATE”S first anniversary party is coming up this week (Thursday, RSVP and put it in your calendar!), and what I may not have pointed out enough is that any donations/tips for the complimentary classes are going to Save the Children, a non-denominational charity that boasts an impressive percentage of funds actually going to the cause and not getting lost in admin), there will also be a raffle for said cause (YAY prizes!).

I’m bringing this up because at this time of year we often get very caught up in the consumer hubbub and are worried about, and in fact kind of trained to, mindlessly spend and give, but in places where the monetary cost is large and the gratitude often limited; ever got anyone something they asked for but in the “wrong” colour? And some didn’t hesitate to tell you, and ensure you felt kind of bad for not getting it “right” did they? What colour is “wrong” anyhow?!

What if we spent just $100 on a cause for those less fortunate? $100 you say!? Well yes, considering most of us will spend an average of $885 I figure you could somehow manage to spend “only” $785 on people who might never wear or use what you gave them, or perhaps “re-gift” it. In many cases we’re giving something to someone for whom we have no idea what to get, not because we genuinely have something for them that they’ll love, but because we feel obligated, and the enthusiasm they exhibit for receiving a fogless shaving mirror is highly evident in their forced smile and thanks. Obligation gifting: the best feeling of the season. NOT!

On the other hand, giving of your time or money during the season to those less fortunate is just about one of the most uplifting. In fact giving whether it be monetary, of time, of knowledge, of care, support, an old coat, or of love, is likely the most amazing feeling with the long-lasting mood-boosting effects.

And in mentioning the old coat, most of us have more than we need already, and we’re about to add to it. The effect of clutter is distracting to the mind, enough so that you are less likely to be productive in a cluttered space, or be able to focus on a task or series of them. Unclutter and make room for focus (on a fitness or lifestyle goal perhaps?). I know it can feel like you’re acting with reckless abandon when you give away a lot, like all that stuff you hung on to that you told yourself you’d use/wear last year, and still haven’t. Yes, it’s time.

Let’s also share this season; of course there are the kids that “need” the x-box and such, but most people if given a choice between a fogless shaving mirror and a gift you made, would choose a crocheted doily, bar of soap, or slice of pie knowing you thought of them over the alternative even if doilies aren’t their groove. Because it’s groovy when people share their true gifts. If you don’t know what yours is, it’s the thing you create that you don’t share because you’re embarrassed someone will judge it, or that you haven’t done in years that you love and aren’t sure why you stopped. Start doing it again, and tell that part of you that’s scared to pull up your bootstraps and be bold, you’ll never know what it could be if you don’t share it.

After all we came with nothing, we only have the money, time, knowledge, care support, talent, love, and the old coat while we’re here. Even if you love that coat more than you love life itself, good luck taking it with you!

Now RSVP to the party already!!! It’s going to be excellent, schedules are at there too, the deadline is noon Dec. 1st, DO NOT miss the awesomeness!

Need help with that fitness or lifestyle goal? Book a free consultation today! Call now 416-994-6267 or click to fill out an online form.

CREATE loves boldly sharing  awesomeness! Check us out on facebook, twitter, google + and instagram

And in case you’re not yet entirely convinced about giving, don’t take it from me, but take it from some of these famous and brilliant folks!

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© Lisa Kingsley-Correia and Create Fitness Health and Wellness, 2014. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited.

Holiday Shopping Fitness: how to ensure you get all the holiday shopping done and still stay on top of your fitness program

You’ve got lots of holiday running around to do and you’re afraid that your actual running, or other fitness routine may go to the dogs with everything else on your plate!

Over the course of the coming month I’ll be bringing you a Holiday Survival Guide to keep you on top of the holidays feeling fit, motivated, and maybe not even dreading some of the less fun aspects of the holidays. For example you can now look at that long walk from the end of the mall parking lot as an opportunity to boost your fitness by making it a power walk.

Here are a few tips to maintaining fitness, health and sanity while holiday shopping:

1. Forget the valet, and parking spot stalking. Leave your car at the furthest end of the lot, where parking is far more available. Don’t even worry about looking for the closer spot… seriously just don’t, if you win the parking lottery then lucky you, but from a stress perspective it makes things easier if you don’t drive around “forever”. It’s also a better workout, and time efficient. Let’s face it, you could have walked around the whole mall parking lot how many times by the time you decide to take whatever spot you can get within a “close radius” by stalking some stranger to their car?!

2. Where’s your water bottle? Take water with you, don’t leave it to some big coffee chain to hydrate you and then somehow end up with a pumpkin spiced latte in your hand. Take water with you, drink it as the dry winter air, or crummy recycled mall air tries to parch you, rather than trying to undo the dehydration in a congested food court.

3. Take off your coat if you’re going to be inside for a while. Don’t wait until you feel like you’re wearing a furnace. In keeping with hydration, and also being mindful of regulating body temperature to keep yourself from unnecessarily challenging your immune system with all the hot-cold of the season.

4. Carry what you can. If you don’t need a shopping cart for your 3 items try carrying them. It will burn a few more calories, and more importantly you won’t lean on it, likely with poor posture.

5. Line workouts. Try engaging your lower abs or pelvic floor, if you’re less worried about what people think of you, you can also try calf raises, while waiting in lines. You can make a game out it, like seeing if you can hold until the next customer is served.

6. Plan for success. Put all your usual workouts in your calendar for the month of December. There may be a couple of days where you have to rearrange your rest days due to a holiday, or where you may have to do something different because your trainer wants a few days holiday too (I guarantee you they do!), and so do the facilitators of your running club, or your Zumba class. And you may have to miss a couple of them (but not more than a couple for someone as committed as you!), this is why you do a little bit extra during your holiday shopping. It also adds a little bit of fun to an otherwise busy task, and it keeps you feeling awesome are through the hectic season!

Start off this holiday season right! Join in celebration of CREATE’s first birthday December 4th. We have complimentary small group sessions, a party, prize and any profit generated from this awesomeness is going to our charity. Don’t miss it! RSVP Now!

Need help planning for success? Book a free consultation today! Call now 416-994-6267 or click to fill out an online form.

Want even more awesomeness? Check us out on facebook, twitter, google + and instagram

© Lisa Kingsley-Correia and Create Fitness Health and Wellness, 2014. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited.

Cooking Up a Side of Life’s Awesome Sauce: the recipe that yields excellence of all kinds!

I’m talking about gratitude. In last week’s article I mentioned briefly that gratitude is important. But it’s not kind of important, something you do when you think of it. It’s big time important! It helps yield success in all of your endeavours (fitness, health & wellness included!).

Gratitude brings you right to the here and now, to what you have right now and incites an emotion of well-being in this moment. Given that we spend a whole lot of time worrying about “stuff” that may or may not happen in the future, planning for a future, often oblivious to what’s happening right now, and being driven by fear, anger, sadness, and cynicism based on past experiences I’m sure you can imagine the power of gratitude on our psyche and therefore our success in getting through the day with a smile on our faces and a glimmer of hope in our eyes… yes I went with that cliché line, you chuckled, no?

Yup, there will always be stuff happening in your life that sucks in some realm or another, but be grateful for the good stuff and rather than focus on, lament, and avoid the “suckiness”, deal with it so that you can put it in the past and chalk it up to life experience.

This was one of the most life-changing activities I’ve done and brought greater joy to the everyday grind, which became “un-grindy”. It really began to change my perspective of the world, and millions, yeah, millions of people attest to the power of this exercise. It’s pretty uplifting and actually hard to remain depressed if you take inventory of the goodness. So here I challenge you:

Write down 3 things you are grateful for every day. Aim for the rest of 2014. Yes, it’s a gratitude journal. You’re only committing to a month and a week of this, you can stop it after that if you find it to be a waste, but give it a solid commitment! Actually give anything you do a solid commitment, in our instant gratification society most people don’t put in the commitment required to see the results they seek in most endeavours, that is to say most of us are quitters. Depressing! Don’t be one of them! I digress.

It can be detailed, but point form is ok to get you started. You can do it as the day goes along, or at a set point in the day. I like to do it just before picking up my book at bed time, but you might find you remember best at another time.

f you’re not quite ready to commit yet that’s ok, it does however get you off to a great start for the New Year (resolution-wise you’ll be in an excellent mindset), so figured I‘d challenge you to start ahead of the game. But if you want to see some little changes here and there, you can even try reframing for gratitude: When you find yourself complaining, out loud or in your head, interrupt it with something to be grateful about in that situation or moment. If it’s something you don’t realize until later, then reframe it later. Just do your best to find what’s wonderful in your life and you will find life wonderful… and then you can start to believe in your potential for awesomeness and success in all realms, but that’s another blog post altogether. Perhaps something for the New Year?

My Gratitude: I am so grateful and thankful for you. Yes, you: my clients, blog readers, and friends, everyone who reads this post. I love that I can share my knowledge, experience, and facts with you, help you to further create your awesomeness, and that you all take the time to read it. I’m also grateful and thankful for bunnies and excellent time with family. That’s my 3, now it’s your turn, and feel free to share in the comments!

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My sister and I at her very 80s birthday

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My father’s 65th birthday was also this weekend, and cosmic bowling happened!

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How could I not be grateful waking up to this little face every day?!

And don’t forget to join us for our first anniversary party. Click to RSVP Now!

For more on good food, fitness, yoga, healthy lifestyle and creating your awesomeness check us out on facebook, twitter, google + and instagram

© Lisa Kingsley-Correia and Create Fitness Health and Wellness, 2014. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited.

The NINJA: November 2014

The NINJA        
The Latest and Greatest in Creating Your Awesomeness

In this month’s edition:

Here comes the Holiday Tidal Wave!

Roasted Autumn Veggies

AWESOME EVENTS:

Meetup and Workout

CREATE is Turning One & You’re Invited!

Take part in the FIT BODY FAT WALLET CONTEST to get you and your friends fit and keep your wallet fat this holiday season!

QUOTABLE

click to get The NINJA: The Latest and Greatest in Creating your Awesomeness

© 2014 CREATE Fitness, Health and Wellness Inc. All rights reserved.

Staying Active as it Gets Colder: 10 Tips for Fitness & Fun

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1. Keep your fitness goals in mind and create a plan for how you will achieve those during colder weather when maybe you just won’t want to or maybe even be able to workout outside (please no wild ice storms this year mother nature!).

2. Ty a new sport or winter activity: good places to start if you’ve not been active in the winter: skating, skiing (cross country or downhill), hockey. If you’re already seasoned to these why not try snowshoeing, curling, dogsledding (yup you can try it in Ontario cottage country!), or horseback trail riding, which is an amazing year round activity.

3.  Go play outside! Yes, just play outside. Remember when you were a kid? Or maybe you don’t if you didn’t grow up here, then even more reason to play in the winter, you can appreciate some of the fun that all this cold brings. It’s an adventure in fun and fitness you have likely forgotten about. I haven’t missed a year of crazy carpeting since I travelled and was out of country for the winter, and before that it was years. Why? Because it’s just too much fun not to take part in it. So go jump in a leaf pile, throw around a football, and in a couple of months build snowman, or even better a snow fort, have a snowball fight, or go tobogganing.

4. Find a few things you enjoy doing indoors and have the space for at home. Maybe it’s a workout video, dancing with your kids (or your dog, I know this happens!), or even your partner (wild idea I know!), maybe just some calisthenics to get you going in the morning.

5. Take some classes, hire a trainer, or find a gym buddy. Find a way to be accountable for doing your fitness routine and sticking to your goals. If you find a class you like you’ll probably meet friends that expect to be toughing it out with you each class. Hire a trainer if you’re really committed to ensuring goals happen and are ready to truly get results. Find a gym buddy if you know what you’re doing and you just need someone to meet and make sure you get to doing that workout.

6. Get to doing those home projects and those activities you ignore but want done (like dusting the top of the kitchen cupboards for example). Colder weather is the perfect time for those, and keeps you moving. So throw on some motivating tunes and get to it!

7. Think in layers. When it’s cold outside and you bundle up and exercise you will become a sopping sweaty mess very quickly under all of those clothes. So dress in layers for optimal comfort. Your base layer should be sweat wicking (merino  wool and many synthetics are better for this), and your top layer should be water and wind resistant. When you get too warm you can pull of a layer without going from bundled to exposed (and wet with sweat).

8. The equipment for the job. In addition to layers having the right equipment for the job is very important. So bundling in a ski jacket may be appropriate if you’re going skiing, also if you plan on running in the winter do you have shoes that will keep your feet warm and dry? Do you have a way of ensuring traction in potentially slippery conditions? In some winter activities you’ll want a tuque in others perhaps just a beanie. Big mitts or sleek but warm gloves? Make sure when it comes to the weather you’re ready for your chosen activities. Because I can’t make an exhaustive list here, ask me or use the staff at MEC, Europe Bound, Sporting Life, Running Room, Nike Stores, and others. They can be excellent resources for your sport specific needs.

9. Hydrate. Often in the winter when we don’t feel like we sweat as much,  or we’re “just playing”, or “just shovelling”, we will just not drink enough water either. We’re not seeking cool refreshment in the cold, but then make some herbal tea, or warm water with lemon, or just have some room temperature water, doesn’t have to be frigid, but with our heating systems that dry the air, we need it just as much, and perhaps because we neglect it, maybe even more!

10. If you want to stay active during the cooler weather take it easy when you’re under the weather, or you could end up prolonging or worsening your illness. If you’re illness is mild or you’re close to recovered you can do some lighter-than-usual cardio, and stretching is usually okay anytime, just go really gentle. If you’re super sick rest rest rest and that’s all, don’t even try to work or get stuff done around the house, do the bare minimum, seriously it’s the only time I usually advocate for it, but there is a time for and it’s when you’re very ill. And just no strength conditioning, sorry! I know some will miss it, but it creates further work for your body to repair (which is fine when you’re healthy) and that doesn’t bode well with getting better.

BONUS Tip! Perhaps you struggle with the seasonal changes, or you are just not motivated when it’s dark by 4:30, or just “ugh! it’s so cold!”. Try keeping your workout and your major need-to-do activities during daylight hours. I know this may require schedule adjustments, and perhaps lunchtime appointments, but our bodies really like the daylight. We’re not as nocturnal and our late teens and early twenties may have had us believe we could be, so do your best to do major productivity “stuff” in the daytime in order to ensure it gets done, and get enough sleep, to ensure you  feel awesome year round!

I’m ready to CREATE more Awesomeness! Find, follow, bookmark and like us to get awesomeness coming your way every day!
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Copyright © 2014, CREATE Fitness, Health & Wellness Inc. All rights reserved.

Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Lisa Kingsley-Correia and Create Fitness Health and Wellness Inc. with appropriate and specific direction to original content.