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.

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!

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.

Drop It Like It’s HOT! Your Diet And Why It Won’t REALLY Work

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Will your diet help you lose weight? Sure. “For how long?” or,” at what cost to my health?”  are the important questions you have to ask yourself! Especially since this is your what, umpteenth time around the diet track, only to realize you’re back at the beginning, often times even worse off than before. This isn’t just you, it’s so so many people who don’t realize what exactly they’re doing to their metabolisms and their bodies overall as they run this vicious cycle. Here are the 5 things essential to your health and success when it comes to your health, weight loss and the way you eat.

If you take nothing else away from this let it be Michael Pollan’s (he’s a brilliant food and health guy with several New York Times best-sellers) advice: Eat (real) food. Not too much. Mostly plants. Part of me hesitates to expand upon this. Its beauty is in its simplicity. But I’ll add these small nuggets: real food has no ingredient list, or a very very short one consisting of a bunch of foods that have no ingredient list, for example, there is no ingredient list for tomatoes, they just are. Salsa has a short ingredient list consisting of foods that just are, making salsa, homemade of course, real food as well. Not too much, is not too much, not overfilling yourself, not allowing yourself to eat what you know is too much but you’re not full because of years of stretching your stomach with too large portion sizes. Know what it’s like to be a little bit hungry and then eat until you’re full-ish, not stuffed. Tell me the last time groaning in stuffed pain was actually enjoyable anyhow. Mostly plants, because that’s how we evolved, eating mostly plants, so that’s what our bodies like to digest, keeps us healthy with the nutrients we need, and maintains our figure.

You will need to choose a healthy lifestyle of which a healthy diet with some rules –written more in sand than stone—will have to apply. One of the reasons diets don’t work is because most of the time you can’t do them forever, you would die of starvation, malnutrition, or disease. So when you stop because it’s over or because it takes soul-sucking will and energy to stay on, meanwhile feeling like a pile of crap, you eventually put the weight back on. And while you were on that diet you also likely damaged your metabolism further because most of them don’t maintain proper blood sugar levels or mess with the body’s hormone systems (among a long list of things that it can be negatively affecting depending on the diet), when you return to your normal eating habits it is desperate to ensure you never “starve” it of its needs or wants again and will slow your metabolism often causing a greater weight gain than before you dieted. So what you need are some simple guidelines to live by, ones that from time-to-time you can break because there is usually a time that real life calls for ice cream cake, for example. If you are seeking easy logical healthy diet guidelines I recommend Michael Pollan’s book Food Rules, for full lifestyle programs request a complimentary consultation.

 Nutrient abundance is key to overall health and permanent weight loss. There are many lifestyle diets outside of my recommendations that are also sustainable for longer periods, what is most important is that your healthy diet is actually healthy, abundant in nutrients. This is why I say agree with mostly plants, they are rick with nutrients that our body needs. Most Westerners are overfed and still starving for nutrients, it has been hypothesized by many that overeating is highly correlated with poor diets because, on top of addictive substances like sugar and MSG, people are calorically overfed and yet they’re starving for nutrients their bodies really need! Whether this is true or not you leave a lot less space in your stomach for wannabe food if you fill it with nutrient-rich veggies, fruits, whole grains, seeds, nuts, legumes, healthy fats, and naturally-raised meats. Your body will have less tendency to maintain excess fat stores if you feed it real food abundant in nutrients it needs.

Exercise, the other 40%. You can lose weight on a diet without exercise, but again your results are unlikely to last. Exercise does not need to be “hardcore”, but it serves many purposes in over healthy lifestyle and long term weight loss. Some will tell you it’s only 30% of the equation, some will even say 20%, I’m going to give an experiential opinion here and say that 20% doesn’t account for long term maintenance. Exercise is 40% if you want to look at long term weight maintenance and health benefits, and especially if you want to feel awesome (remember you quit the diet because you felt like crud), as there are lots of feel good benefits of exercise. It doesn’t have to be a huge time commitment and you can choose to do activities you like, but exercise is a fundamental part of the equation.

Always choose quality over minimal calories. Artificial sweeteners are a perfect example for this. They are poison, actually poison, aspartame turns to formaldehyde in your body (yup like the dead-people-preserver, and also a neurotoxin), acesulfame potassium or K contains a known carcinogen, sucralose has heavy metals arsenic and methanol, saccharin is a coal tar compound and associated with bladder cancer. They contain few to no calories and yet prompt greater calorie consumption and in the meantime (because your body doesn’t know your ingesting anything so it’s still hungry) are doing a disservice to the body that you’re trying to otherwise have run smoothly and efficiently. It is not only about the calories, I’m sure it’s clear at this point that while sugar is quite bad for you it is still better than an artificial sweetener. More calories of (real, check the ingredients on these there should be like 3) sour cream or cream cheese are 100% better for you than their low-fat or fat-free counterparts. Fat-free sour cream is not possible, it’s just fake, cream by its very nature is fat, making fat-free sour cream not even real food. Am I saying you should eat sour cream? Not often and only if you’re going to truly enjoy it, but there is a place for sour cream as there is for ice-cream cakes, it’s of a quality incomparable to a food invented in a lab, and your body will thank you for not poisoning it even if you do gain a few ounces.

Want FREE Training? CREATE has an amazing Referral Rewards Program that gets you FREE Training, or CASH in hand. Call 416-994-6267 for details, or ask about it during your next session.

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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 Survival Guide: Thriving New Year’s Eve & Ready to Rock The New Year!

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Well folks, you’ve made it this far! Congratulations! Hopefully you’ve had success in keeping a strong vision to your goal. A brief interlude of shameless self-promotion: We’ve got a workshop coming up Monday to help you solidify a vision a plan and work with your strengths to realize your goals! Register Now or click on the poster below for more details.  And now back to our regularly scheduled programming. If there’s any day more detrimental to our goals than Thanksgiving and our Winter Holiday Abundance meals (be they Winter Solstice, Christmas or Kwanzaa) or whatever religion is applicable to us, New Year’s Eve has inconspicuous trouble waiting in the wings that often tops the unholiest of Holiday Gluttony… And on second thought Jewish people too, just because your holiday meals aren’t a harvest type, it doesn’t make stuffing your face with latkes, Chinese food and movie theatre fare healthy!

I know you think just over-imbibing a little is maybe not the greatest, but life often unravels In ways we don’t anticipate, so let’s explore a very possible scenario to understand why we’re calling it “trouble” and how to start the New Year feeling tip top.

Here comes Trouble: You arrive and have a couple of hors d’oeuvres, no biggie, just making sure you get some while they’re still around and hot and you have a few drinks, after all it’s the New Year, and you know CREATE always tells you to enjoy in moderation. Then the clock strikes and one must toast, there’s another handful of calories, and while you’re decision making is slightly impaired one or two more treats won’t hurt (not now, but once you’re no longer impaired you may feel a little guilty). You’re not supposed to be the designated driver, but clearly your friend/partner/spouse/etc. shouldn’t be the driver either despite they kindly volunteered. So you hang out for a couple of hours, eat several more hors d’oeuvres and a drink a cup of coffee. On the conservative side assuming you drank vodka-water or soda you’ve still added almost a thousand calories to your day AND, whether you were conservative in calories or not, depending on your weight, gender, and metabolism you still might not be legal (never mind safe) to drive, YIKES!

Staying out of trouble: let’s make this a better picture starting with taking public transit (free on NYE in Toronto) or a taxi (I’d be reserving one of those if you live in Toronto!) if you plan on consuming alcohol in any quantity, it’s just your foolproof bet when your decision making skills may be impaired, which they are even after a single drink.

Enjoy a few treats but don’t arrive hungry either, NYE is often a long night. Starting at 8 and finishing at 2 is long time to expect not to be hungry if you’re not full to start.

Drink water between alcoholic drinks, or even if you don’t drink alcohol, then between fancy Shirley Temple and other tasty Virgin concoctions. Often we mistake thirst for hunger, also having water between drinks keeps you feeling next-day-okay and keeps your excess calorie consumption down. NOTE: don’t obsess over calories, but think about them on days when you know that for sure you’ll consume more than you burn and that those calories are junk food/drink!

I know this all seems logical, but have a plan for how you will keep yourself in check to feel guilt-free and awesome the first day of the year. NYE is only fun if New Year’s Day doesn’t feel like brutal payback, guilt ridden, or self-sabotaged. Have fun, but keep it fun and not out of control… You can thank me later.

New You Year 2014- bullseye

Looking to better manage stress in the New Year? Do you think yoga is “not for me”? Try “I Don’t Bend That Way!” Yoga for Beginners & the Previously Intimidated. Starting in the New Year Tuesdays & Thursdays at 6:30pm PWYC for your first 8 weeks! Call Now 416.994.6267 or Register Online.

Don’t just survive create your awesomeness! Book a free consultation today. Call 416-994-6267 now or click to fill out an online form.

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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.

Holistic Holiday Survival Guide: Surviving the Parties

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So not every party you’re expected to attend this season will have homemade tzatziki and hummus, freshly squeezed green and pink juices, and homemade dark chocolate sorbet like some anniversary parties you may or may not have recently attended (ahem!). No, there will be flaky pastry hors d’oeuvres filled with ham and cheese, heavily rum-laced egg nog, and all kinds of shortbread cookies. This sounds like a disaster to you and your newfound eating habits! Not to mention that you have to have silly make–like-you-care conversations with co-workers you otherwise manage to avoid most of the time because they’re full of other people’s business. These among other things like maybe parties, or ugly sweater dressup or carols aren’t your “thing”, but being there is somewhere you feel obligated to be.

So on feeling obligated: ask yourself how really obligated you are. Sometimes we put undue pressure on ourselves to say “yes” to more than we really have to. If you despise an event that much maybe you can find another way to contribute to that community without having to do/be somewhere you’d really prefer not to be.

I understand you may have to say yes to some commitments. For those I recommend re-framing your perspective. Example: a friend of mine had a birthday at a country and western bar, not my “thing”, but I chose to have a good time with it, make a fool of myself line dancing, and kind of disliked the music but had a blast overall, because I “had to be there” for his 30th. His new girlfriend at the time, chose not to have fun and generally intent on ensuring she ruined the evening as she was miserable and wanted company. You’ll get over the music, sweater, etc. and actually enjoy yourself. It is 100% a choice, whether you like that truth or not, when we take personal responsibility for our attitude and choices it changes our potential to be happy despite _______, in any moment. So choose to make the best and it will be!

The food is also about personal responsibility, but from another perspective. It’s about being responsible to yourself, and honouring yourself and your goals. Not to say that you should have none of those things, but choose wisely, according to your favourites and don’t arrive starving (you’ve heard all the logistics before when it comes to thanksgiving food tips).

From a mentality perspective though, do it because you care about your goals and yourself enough to make choices that serve you. This can be challenging, I am not denying this, but leaves you feeling really good in the end rather than temporarily comforted by food.

Come back to that little devil and angel on your shoulder and listen for the angel. S/he’ll speak more quietly and comes with more amount of “feeling” the right thing usually more so than hearing “do what serves you”, in fact I’m sure you’ll seldom, if ever, hear that. Whereas that little devil will speak loudly with all kinds of convoluted logic like “you’ve already ruined it, by having ______, so just have everything you want”, or “ the broccoli cheese puffs totally have a serving of veggies for every 2 puffs, you should eat 6 to get in your remaining veggies for the day!”, these are silly examples, but you know that loud, clear, easy-to-understand voice that basically finds excuses to “okay” what you know really doesn’t fly, and sometimes that “logic” is equally as silly as my examples when heard repeated back at a later time!

And so I leave you with this for surviving the parties: Honour yourself! Honour your need to say no when you don’t have to. Honour yourself with choosing a great attitude in a not-preferred situation to make the best of what is and must be, and honour yourself enough to choose what is an okay treat to truly enjoy and what’s going unnecessarily overboard (and in the end won’t really enjoy, and may even feel guilty about).

Don’t just survive create your awesomeness! Book a free consultation today. Call 416-994-6267 now or click to fill out an online form.

Want even more of our 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.