Hey Hey Come Out and Play!

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Well folks it’s a busy month according to the calendar, it’s officially bike month, ocean’s month, great outdoors month, LGBT Pride month, safety month, and men’s health month. And while the latter is the most a propos I certainly don’t want to alienate the ladies all month and ignore other current issues that do effect our health and wellness, so there’s no official theme this month, we’ll keep things fun and fresh and touch on (at least) one of these topics each week!

Since Friday was the UN’s World Environment Day (every June 5th) we’ll acknowledge the oceans and great outdoors this week. Let me first say that if you can’t figure out how environmental wellness effects your wellness then remember that the Earth is actually not very earthy at all, but 90% water, primarily ocean. Thus, if they’re lacking in health we shall suffer, the air we breathe in our great outdoors is also relevant, but what I’m going to touch on today is in fact how we can take advantage of our open water (so we don’t have oceans here in Toronto!) and great outdoors to contribute to and engage in our fitness, health and wellness most effectively and enjoyably.

I love making lists, not everyone has this interest, but I excel at this and have made a list of things I’d like to do this warm-weather season, like a summer of 2015 bucket list, so that I do it rather than just think it. Not surprisingly they are all outdoor activities. Whether you’re a list maker or not you may want to make this one or at least schedule some time to do things that will contribute to your fitness and wellbeing. Yes, time spent in nature has positive effects on our wellbeing, but I believe few would argue that a hike or run outside beats a step class or elliptical session in what’s usually an air conditioned basement, or even an interval training session inside a private boutique studio (yes, I said that!). So here are just a few ideas to inspire your own Summer 2015 Bucket List

Become a Regular: at your local park, beach or pool and do your workout there.

Take a Hike Buddy! Or  a run, or a ride. Toronto has plenty of amazing parks for this including off road hiking and cycling trails. And if you’ve got a day off you’d like to spend outside many surrounding regions and townships have some incredible places to day trip with admission under $20/car. Try Rattlesnake Point to hike and Durham Region Trails to ride.

I’ll Race You! If you missed out on the offer to be trained for and personally coached through your race last year, it was as stated a one-time deal, but fret not, that doesn’t mean we can’t make your program specific to a race goal. Whether you’re a first timer, or an experienced athlete, we can optimize your program so that you can finish or achieve a personal best, no matter where you’re at. And if you think “I’d never run a race!”, well there are so many types of races you can participate in that require no running (cycling, sailing), or are based only in running from one obstacle to the next (obstacle races), or incorporate a bit of everything (triathlons).

Row Row Row Your Boat: Have you tried dragon boating? If the last time you played a team sport was in high school now is as good a time as any to join a recreational sports league. From the classic softball to the more recently popular ultimate frisbee there are teams for every level of athlete, and if you’re intimidated to the point of fear there is a league for volleyball and ultimate frisbee called “not-so-pro”, so really, you need not be afraid!

Come Out and Play! And if it’s a beautiful day and you wonder why the heck your trainer is keeping you indoors, it’s simply because that’s what your program says, and there are no assumptions about what your preferences are. If you give just a little notice prior to your session about wanting to go outside on a nice day, we can take much of what’s done indoors to the outdoors with little equipment OR we can go “naked” in what I call a Run & Play: we’ll use local parks and public landscape features in a running route to add body weight resisted exercises to create an interval workout. This is my favourite intense and effective strength and cardio workout style to get strong and torch calories!

There’s so much more I could go on all day, we haven’t touched on recreational activities like gardening, paddling, and many other water sports, nor adventure sports, hopefully this has got your creative juices flowing though. Happy Summer of 2015!

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If you want hands on help creating your awesomeness indoors or outside call 416-994-6267 or send an online request for a complimentary consultation.

© Lisa Kingsley-Correia and Create Fitness Health and Wellness, 2015. 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: May 2015

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Unfortunately the newsletter just doesn’t format the way I want it to on the WP site, and you don’t want to miss it because this month’s issue is just beautiful! Click to get it now!

Try Getting Inside Out

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When we think of beauty it generally comes from an outward and/or outside perspective, which as visual creatures makes a lot of sense. As such we also often get caught up in concerns about what to wear, how to do our hair, putting on makeup, and also take it into the things we surround ourselves with: our homes, vehicles, work spaces, etc. We make our appearance and spaces we see everyday attractive to our eyes as best we can. We are also highly feeling creatures, we enjoy things that are nice to touch and generally will avoid say fabrics that are uncomfortable. In fact short of an expensive pair of the nicest shoes ( if you’re a woman, and even then we’ll complain) we tend not to subject ourselves to discomfort, actually we avoid it at all costs… mostly. For some reason when it comes to taking care of the inside of our bodies, even when they are incredibly uncomfortable from unhealthy food, excess alcohol and soft drinks, a grand lack of movement and exercise, and our minds and immune systems are depressed, we continue on doing what we’ve been doing often until we reach illness, all the while never leaving the house without a perfect coif or letting the lawn grow more than 2 inches.

Don’t get me wrong outward appearances do affect us and our confidence in our outer world. A bad hair day and coffee-to-shirt introductions suck,  but not quite the same way feeling like crap (physically, mentally, emotionally) affects your confidence and all the other realms of your life. And all of these internal crap feelings are heavily affected by how you treat your body. You know this!

Yes, internal beauty is harder. It doesn’t just require a layer of paint, a clean shirt, or a dusting of rouge. It requires follow through, self-discipline, and forcing yourself to do things even when you don’t want to. Whether that is to put on your running shoes and just go, or to choose broccoli over buttery mash, or stop at 2 glasses of wine rather than the bottle. In fact, let’s be really honest it’s why I have a job, it’s a hard go alone and without always knowing which piece of conflicting information is the right one for you, it can seem impossible!

Remember though, that it’s always easier to be confident and enjoy your day feeling beautiful on the inside with a stained shirt, than it is to feel like a bag of rotten that with a pretty face full of makeup. It’s also why the CREATE slogan is Be Healthy. Look Fantastic. Feel Awesome! It’s a whole package deal. Today think about how you can apply follow-through, self-discipline, and just plain forcing yourself (if you must) to get that step ahead on your internal beauty that will no doubt show up on the outside.

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© Lisa Kingsley-Correia and Create Fitness Health and Wellness, 2015. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited.

Are You Getting Fresh With Me?!

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On a final note of renewal for April we’re looking at food. Springtime offers a number of unique renewal opportunities when it comes to food. And so often the way we look at food is one of the bigger challenges in getting fit and healthy. Spring offers a few fresh perspectives:

Changes in cravings: Often comes spring we’ll actually want to eat more of the fresh seasonal foods available. I’ve heard this time and again, and have many years experienced it myself. Take this opportunity to stray from your grocery list and adopt a new habit such as a big bowl of fruit for breakfast. Listen to those cravings of wanting those baby greens, fresh fruit and the more readily available or locally grown fare.

Opportunity to try something new: if you’ve never tried a fiddlehead, spring garlic, or baby broccoli, spring is the only time you’ll find them. They are some of the few foods that aren’t conventionally grown for the purpose of consumption in their early days, or only grow at this time of year and aren’t grown for mass consumption. If you have tried them before, don’t forget about them. Adding diversity to your healthy diet keeps boredom from setting in and can help keep you on track– that’s not only relevant to spring but anytime you feel tired of the same old thing, look for a new recipe using healthy foods you don’t normally choose.

Opportunity to grow your own: this may not be for everyone on a grand scale, but trust me when I say you can grow chives, for example. Growing food does take time and effort and having a full veggie garden isn’t something everyone can commit to (so awesome if you can!). But even growing a few herbs on a windowsill is very rewarding and feels so nice compared to dried herbs or even fresh ones from the store. I remember my first attempt at growing food lacked grand success but those few cherry tomatoes (four I think, harvested at different times, and shared with my partner) are experiences I won’t forget. Not only did they bring greater awareness to the overall process and effort required to produce food, but there is a sense of satisfaction (if not for your stomach with such small yields) and appreciation for that food you just don’t get with picking up a piece of produce from the grocery store. And since then I’ve had success growing some more substantial amounts and varieties. I’ll probably never be a farmer, but trust me when I say you can grow chives (you might actually have trouble not growing more chives than you want or need if you don’t contain them in a pot!).

So are you getting fresh with me this spring?!

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© Lisa Kingsley-Correia and Create Fitness Health and Wellness, 2015. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited.

A Personal Water World

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Having already covered breath and oxygen I think it goes without saying that when it comes to physical renewal water is runner up on the importance rank. Yet, most of us, even those seeking to be healthier, fitter and feeling renewed are going about our days dehydrated. I might even go so far as to say parched.

At the risk of sounding like a broken record to those who’ve ever read a word about hydration: once you are thirsty you are already experiencing a level of dehydration. And if you’re someone who “needs” their lip balm or hand cream regularly chances are you need a glass of water too. I also loathe to break it to you: not juice, iced tea, or (goodness forbid!) soda or coffee. Yes, some of these things will offer a level of hydration your body isn’t really saying “please hydrate me, and feel free to add a solid shot of sugar and/or caffeine and/or colour and flavour with that”, it’s just telling you it wants water. We survived a very long time without those others and our bodies never need them, despite the fact that our love and addiction to sugar and caffeine might tell us we do.

So when and how much water does your body crave on a daily basis? Well, starting your morning with a glass of water and then another as soon as you can handle it is a very good time to rehydrate after a long night of not drinking anything (or maybe the few sips you grabbed off of the bedside at 3:00, but that’s because you were so dehydrated your body woke you to tell you to drink, in this case you definitely need it!). Also important timing is during exercise, aim for a glass every 15 minutes or so. This is of course somewhat dependent on your size, gender, level of exertion, and whether you sweat heavily or lightly relatively speaking. Women tend to sweat less than men, and if you notice during a workout that you are drenched relative to your workout compadres you’ll want to drink more than the suggested guidelines, use your best judgment here. It’s also important to hydrate pre and post exercise. Don’t hit the gym or the road with what feels like a turbulent body of water in your tummy as you move, lest you feel sick, but a few glasses leading up to and another one or two after exercise are sure to keep you hydrated. If you will be exercising more than an hour at a medium to high intensity consider electrolyte replacement or a pinch of salt and an orange juiced into your drink (this sounds gross, but you won’t taste the salt). As for how much outside of your exercise routine: your weight in kg as the number of ounces to drink daily is ideal, if you only know your weight in pounds divide by 2 for a good approximation (i.e. 150 lbs divided by 2 is 75, so 75 oz. daily). To clarify this is in addition to your workout water, not including.

For many this will seem like a lot, and if you find yourself hitting the bathroom what seems like a comical/irritating/”again?!” number of times work your way up to your ideal. Our bodies are the most amazing adaptation machines, your body will love you for it, and the rest of your mechanisms (particularly mind and bladder) will adapt. Happy hydrating!

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© Lisa Kingsley-Correia and Create Fitness Health and Wellness, 2015. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited.

I-I-I-I’m Staying Alive + 8 More Reasons to Breathe Deeply

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Smile, breathe, and go slowly
-Thich Hnat Hanh

Spring is here, officially anyhow. Whether or not the weather is in agreement with the celestial cycles is a different story. Regardless, I see it creeping into people’s behaviours, myself included, although we’ve only had a small taste, the change is coming! Although most of us are urban dwellers who essentially deny any relation to nature per se our seasonal behaviours are undeniable. And so I, and many others have begun cleaning out closets and purging of old stuffs. This is also a fantastic time to adopt new habits, and to take on some healthy practices (anytime is,now however, is a time when people seem to be gaining momentum and motivation to assist their new habits).

If you pick up only one healthy renewing habit this year let it be this. Breathe. I know you do it every day, all the time. Recently I was told by someone they already know how to breathe, not sarcastically, but breath practice is the easiest way to:

Stay alive. And now that we have that out of the way its other benefits include

Reset your nervous system to low stress, calm

Begin a relaxation or meditation practice

Give your body what it craves most. More than chocolate, coffee and even water!

Brings you immediately back to the present moment

Releases toxins, more so and more consistently than any other system

Overall efficiency of your body systems. The primary “nutrient” your body requires is oxygen, pretty much nothing works without it for more than a few seconds.

Improves posture. Breath practices encourage the same muscles because full deep breaths require good posture, so you end up practicing and enforcing that too.

It’s uplifting and energizing. If you think that contradicts the first point, it kind of does. Quick as possible explanation: when you’re stressed your nervous system is in fight or flight mode, since it’s an evolutionary thing our bodies don’t know that we can’t log on to the Skype meeting of our lives, it’s like “AAAAAHHH! Run! Bear!”. You couldn’t possibly stop and take a few deep breaths if you were being chased by a bear, so your system goes into calm mode right away, even if you still can’t log on to Skype. On the other hand, when you’re feeling tired a few deep breaths bring oxygen to your brain and muscles, and returns you to the present moment, creating an uplifting and energizing effect. Tada! Non-conflicting contradiction.

So, if only for 2 minutes, find the time to just breathe. Fully and deeply in through your nose, into your belly, then expanding your ribs out as much as you can, into the upper chest lifting those last few ribs until you’ve inhaled as much and as fully (but not necessarily forcefully) as you can. Now passively exhaling through mouth or nose, not forcing out the last bits creating a vacuum, just until your naturally inclined to breathe in again. Remembering the brief pauses at the beginning and end of each inhalation.

Still not inspired after all this inspiration?! Seriously, inhalation is also known as inspiration, and if you’re still having trouble with it CREATE is offering you a free consultation to figure out how we can inspire your inspiration, fitness, and wellness, Call 41-994-6267 or click to fill out an online form.

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© Lisa Kingsley-Correia and Create Fitness Health and Wellness, 2015. 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: March 2015

Hey thanks for stopping by, The NINJA format simply isn’t as beautiful here as it is on my main site, but don’t miss out head on over to check it out, and you can still always find the weekly blog right here!

Hwo to Get Lucky: $#%&in’ Horseshoes, Commanding Genies, and Other Seemingly Unlikely Miracles

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Happy March! The theme this month is Luck; thank you to the folks of Ireland for your St. Patrick’s Day inspiration, slightly less gratitude for novel but very unhealthy alcohol with artificial colour, so much fun, but not at all conducive to health. And now for what you all came for: getting lucky 😉

I hate to break it to you but luck isn’t as much about little men in stockings, shamrocks, rainbows and pots of gold as you’d hoped. In fact if it was, there would be far more men donning striped stockings and green culottes in our day-to-day lives I believe.

The 1st step to being lucky is actually personal responsibility. And now you see why luck seems so out of reach for most. We are the biggest saboteurs of our own fortune. We are always ready to point a finger at someone (or something) else or make an excuse as to why our behaviour that totally fails to serve us was acceptable under the circumstances. How can you be lucky when you don’t even prepare yourself for luck to come in and graciously assist? If you aren’t at least on your way to partial success, at what point do you think luck is going to jump in and say “hey, I know you’re not even willing to put in a half-hearted effort, in fact I’m pretty much psychic and just know what you want because really your actions barely indicate what you say you want at all, but that’s okay, I’ll just fix all that up for you.”? When you’re ready to own all that you do to make or break yourself you’ll be far more on your way to getting really lucky.

Most of the time luck isn’t nearly as random as you might think. Most of the time the luck as we know it actually comes from some action already being taken in the right direction and then “luck” comes along, but if it was just a thought in your head and you were in fact doing nothing (or worse, the opposite of what you needed to be) that luck might not come to you because it wasn’t obvious you were after something seriously. Let’s say you want to lose 40 pounds, and you tell your friend that you’ve started working out a couple times a week and invite them to join you sometime, you’re out to lunch and you choose a grilled-cheese because you’ve been really craving one and this restaurant makes one to die for, but you get greens on the side and soda water. While you’re dining your friend tells you, ”No, you should come workout with me”, their brother-in-law owns a gym and has told your friend to come by anytime with friends for a complimentary class. You go and make an awesome new connection with a couple of the class participants who happen to have a small training group twice a week, and they keep each other accountable the rest of the time. They invite you to join them as one friend just moved way and they’re looking for someone to be a 4th in their group. “Oh my gosh, I’m just so lucky to have randomly met them on this one-time visit , Is what you might say about that series of events, this is true, that’s pretty fortunate. Now, same scenario but you don’t invite your friend to join you for a workout (so who knows if you’re actually doing it) and instead of the salad and soda you get the fries and upgrade to poutine. You seem far less committed, and your friend never mentions their great offer because why waste their time? To them you are clearly all talk and no action.

This is not to say that you don’t really really really want to lose 40 pounds, but that reality is stuck in your mind and the world isn’t seeing it. You have to be responsible for your personal behaviour because while you generally don’t have to seek out luck for it to find you, you do have to take some action to get noticed. Action that speaks to your intention to actually follow through on what you say you want.

Step 1 to luck: No whining, complaining, excuses, justifying or blaming. These usually only serve to console your ego into acting like you aren’t at the helm of your ship. That’s lying to yourself, even if things are “out of control” nobody has more power over your life than you do. So stop it taking a big unlucky dump on your life! It can be challenging and requires responsibility, accountability, and taking action, but it’s a much more rewarding lifestyle, after all it leaves you open to frequent bouts of getting lucky!

If you’re ready join Not Just Lucky our 28-day fitness kick-start starting St. Patrick’s Day. Learn More.

If you need more accountability book a Free Consultation where we’ll assess what program is appropriate to meet your goals and maximize your luck. Call 416-994-6267 or fill out an online form.

Need a mindset to keep you in the luck zone? Our social media posts are perfect for that, find us on facebook, twitter, google + and instagram

© Lisa Kingsley-Correia and Create Fitness Health and Wellness, 2015. 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: February 2015

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Happy February! Hope you’re loving the month of love, even if Valentine’s Day is over.

After extensive research CREATE has found that while the written blog publishes beautifully here, the monthly newsletter The NINJA really doesn’t do so well with all of the images and “stuff”, it simply looks better on my own site, but we’d loathe to deprive you of such awesomeness, so here’s the link to this month’s The NINJA: the latest and greatest in creating your awesomeness!

© Lisa Kingsley-Correia and Create Fitness Health and Wellness, 2015. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited

It’s True and Simple: All You Need Is Love. How to Apply this Pearl of Wisdom!

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“I have found that if you love life, life will love you back.”
-Arthur Rubinstein

I have been reading and watching a lot of videos lately about happiness and people who are overall very satisfied with their being; people who love their lives.

While I am a work in progress, I usually love my life and how I live, but what it was that provided that satisfaction I was unsure. All the lifestyle counselling classes in school (nor any other, but you’d think it would be “the one”) never taught me what makes this so either. So I’ve been seeking out the recipe, if you will. After all I’ve learned in my career that the biggest part of my job is not the teaching of physical and health education, but the changes in overall lifestyle, and mindset, and making it stick involves liking it. The biggest thing though is to get people’s mindset going for the better with regard to fitness and lifestyle management these habits carry over and bring better overall life satisfaction, it seems to be a natural by-product of the process. It’s how I came up with the tagline “Be Healthy. Look Fantastic. Feel Awesome!”  although in no way do I, nor CREATE Fitness, claim to be any kind of therapist, we are good at yielding positive lifestyle change and satisfaction through the overall process of our fitness and lifestyle programs. I feel like the more I know about this, the better and better I can be at what I do and if it results in greater appreciation for every day and moment of your life, well dang, I couldn’t ask for any greater gift to share with the people who are part of my life and the CREATE Fitness Family!

So here I’m sharing with you a few of the conclusions I’ve drawn from my research so far. How to be in love with your life:

1. Having purpose: Whether it’s in the work you do, how you contribute to your community, or otherwise having purpose is one of the primary keys to loving your life. Ask yourself who you serve, how you serve, what positive change or improvement you elicit for those you serve. Everything you do, even if it’s not what you imagined when you were a kid, perhaps you thought you’d be a firefighter (that was me!) and you ended up a bartender (also me before I went back to school) knowing that I was helping people enjoy their evening and providing a level of entertainment and quality service is still purpose. It may not sound deep, but finding it will help you feel good about what you do. Don’t hold on to it: know what you love and spread it!

2. Gratitude: I know, I know, you hear this one all the time, especially if you do one-on-ones. Here’s why I won’t drop it: we live in a society that is generally never satisfied with what we have, we live in a mindset of lack, yet as Westerners we have equal or more than the rest of the world (and many of them are happier!). Studies show that the happiest people, no matter what their income or standard of living are grateful for what they have. Next time you need something you are eyeing in a store take a moment to feel grateful for what you have and you may discover you don’t need it as badly as you thought. Any time you are feeling lonely, lacking, or—dare I even say it?—bored  (if you don’t already know, I don’t believe in this word, it’s a choice of mindset and it’s is worse to me than “can’t”) try this exercise, you’ll likely find yourself in a much better state of mind. Rather than feeling your lack for it, allow yourself  to feel your know your abundant love.

3. Health: it is much harder to be in love with your life if it is providing you with pain, discomfort, sadness, or any number of symptoms that disease and lack of health provide. Interestingly, health is highly correlated, it’s like a symbiotic relationship in that healthy people love their lives and people who love their lives are generally healthy. And when people who are unhealthy get to be so, often the happiness and life satisfaction come with it, while those who’ve always had it seem pretty life-satisfied. It’s this endless loop of goodness here, so I’ll stop because I’m sure you get it. It’s the one thing you’ve got for good and you’re stuck with it: love your life vehicle!

If you’d like to get more and the keys to really integrating this into your everyday call me now to set up a complimentary consultation at 416-994-6267 or fill out this fancy schmancy online form.

Share the awesomeness with a partner, friend or family member on Thursday February 12th we’re having a Special Edition of Bootcamp & Bliss it’s 90 minutes of busting a sweat, then blissed out fun, done with a partner. Details Here!

If you’ve got a whole family to share awesomeness with, or if you don’t have anyone, then join our CREATE Fitness Family for a skate on February 16th (Family Day). Details Here!

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

© Lisa Kingsley-Correia and Create Fitness Health and Wellness, 2015. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited.