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.

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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!

The NINJA: April 2015

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As seasoned readers of this blog know. I love my blog, but not such a great fan of complicated technology, so the weekly blog gets posted here, but in order to keep the high quality look to my newsletter you’ll have to bang out one more click. Thanks for the love ninjas!

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.

Want some inspiration for inspiration and other health and wellness activities? Check out our social media here 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: 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

It Made the Children Laugh and Play: advanced lessons in loving life

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How come we never think of adults laughing and playing? How come when we do we generally only think of them doing so with a child or if they’re drunk.

As adults we often forget to spend time doing fun stuff, like playing with your friends, and recreational activities, or what I consider advanced tactics in loving life.

Sure it sounds basic, and yes, some things are no longer as much fun when you’re grown up, but others are. Sometimes even more so because as adults we have fewer rules confining our creativity and behaviours, basically just laws as opposed to parentally defined rules as well as all laws.

So why is this an advanced lesson?

Well most of the time that you choose not to have fun is due to fear of what people will think of your choice activity and how you’re doing it. It’s why you’re not first on the dance floor, why you didn’t try sea kayaking on your last vacation, and why you didn’t dress up for Halloween even though you had a great costume idea. It’s why you’ve only ever sang with 7 other people at karaoke. Truly I don’t know what you’ve missed out on, but the fear of judgment from stuffy people isn’t worth not laughing and playing, and I guarantee you’ve missed out doing a lot based on fear of judgment or unknown outcomes of your attempt.

We are so good at getting in our own way, and keeping ourselves from the love-filled lives we deserve. When elderly people were asked what they regretted all of the things they wish they’d done more is the laughing, the playing, the friends and family and the taking of risks. I can’t tell you what to do, only that you it’s worth stepping out of your comfort zone even if you must awkwardly toss your limbs one at a time over the hurdle. There is a grand freedom to enjoying play and not letting those who are less happy get you down with their contemptuous glares. Forget what unhappy people Get out of your own way and go play.

Advanced Play Techniques Demonstrated Below

Due to limitations of document size, please click for advanced play techniques

If you’ve forgotten how to play, don’t know where to find the time to do those recreational things you once loved, don’t fret. Just call 416-994-6267 or fill out an online form to request a free consultation

If you just don’t have the energy, strength or endurance you need to do it check out the one month fitness kick start program starting on St. Patrick’s Day.

© 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