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

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.

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.

GOOOOOOOOAAAAAAL.. S!

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goals

Got any?! How about those new year’s resolutions? You know, many have already given up on theirs. Are you one of them?

A lot of people don’t “get” goal writing, or planning beyond the few basics of losing a few pounds or quitting smoking. Are you one of them?

I understand this because I never used to understand goals either. I mean I just had in mind to do things I wanted to do. There wasn’t per se a plan of any kind. I realize now that is how most of the time we achieve exactly nothing! If you’re lucky you might take 2 steps forward and then 2 back and at least have felt the high of the forward steps temporarily, which is nice I suppose until you find yourself in the dumps of the backtrack. A couple of weeks ago there was a Goal Workshop held in CREATE’s Studio, and while there’s just too much to throw into a blog post, there are some ideas that must be shared. And hopefully you’ll start to “get” it too!

I discovered goal setting by accident. You see I didn’t know I was doing it, because some goals you don’t have to write down. When I went back to school as a mature student—which is where my journey of big successes began—writing down that I was going to aim to be an awesome student and graduate with honours seemed silly; I was there as a grown up, no parental force, passionate, so why wouldn’t I put my all into it? So of course I didn’t write out any goals. Funny enough fitness and lifestyle management school teaches you all about goals and creating them. I did very well in this class and still didn’t really “get’ it, yet. Nor did I upon further successes within my career, my life, etc. until a couple of years ago, when I realized how I was creating what I wanted. Then I found by accident that writing it out specifically just made it that much more powerful!

Here are the 3 primary requirements to making your want/vision/idea in to your reality

  1. Latch. You must latch onto the idea like you can’t imagine that not happening. Once you decide this is what will be, you’re in. I remember the day I first told people I would be riding my bicycle across Africa, at a party, that was a scary one to throw out there, but it certainly solidified it in my mind and pretty much meant that I had to do it (or live with an “attention seeking liar”-based label forever). Whatever you want, latch on to the idea, like you know you’ll get it and then…
  1. Vision, develop it! Imagine it all in detail. Not just how it looks but every aspect of it as if you already have it, or are there. Feel physically and emotionally, smells, tastes, sounds. Who’s with you, or in your life, everything you can to develop your picture of this. Write it all down so you can easily access that feeling anytime you need motivation to bring it alive easily. This will help to strengthen your latch and bring in some passion to make it want to happen.
  1. Take Steps. You don’t have to know the whole master plan and have it all figured out, especially if it’s a big undertaking, but do start taking one step at a time. Figure out the next step or two, and then do them, it will all come together in ways you couldn’t imagine.

If you’ve got an idea, but can’t latch or envision it, but can’t figure out the steps, or need help with losing and maintaining weight loss or other fitness, health & wellness goals. CREATE has full programs to help you thrive. We guarantee our results too! Call 416-994-6267 or fill out an online contact form to request your FREE consultation NOW!

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.

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.

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.

Holiday Survival Guide 2 for 1: Surviving the Main Event & Round 2: Fight… for “rock bottm” prices. Making it through Boxing Wee

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With all these holidays and parties I’m going to take some time off!!! As such this blog is a 2 for 1 in the Holiday Survival Guide. We’ve got surviving the main family get together and meal AND surviving Boxing Day/Week.

So in terms of surviving and thriving the primary get together of the season, remember previous tips from Thanksgiving about the food? Those can apply to any big family or holiday meal, a quick recap:

Eat throughout the day, don’t arrive starving.
Survey the table for your favourites and have reasonable portions of those.
Fill up on your favourite veggies first.
Don’t eat stuff “just ‘cuz it’s there, or even ‘cuz it’s healthy, you’re getting plenty of nutrients at this meal and your body won’t “miss out” on superfluous calories you didn’t enjoy.
Don’t obsess. It’s the holidays, life isn’t perfect, do your best not to ruin all your efforts (best and obsess are different!) AND enjoy!

A couple of more tips:

Think ahead: Every year people generally serve the same, or very similar food, so after how many years on this planet you can likely anticipate what will be on the table and how well it’s prepared to yourliking. Think ahead to what you’re looking forward to, that’s what you should focus your calories on as you seemingly missed it, those are the things you want to make a point of enjoying!

Hydrate: you’ll eat way more if you’re dehydrated, and, more importantly, being dehydrated isn’t good for you, and you’re likely also imbibing in alcoholic beverages. Drinking water will keep you from having a headache and a guilty step on the scale tomorrow.

Eat until you’re satisfied and loving your meal: choose not to feel gross and guilty, and maybe even sick. Yes, it’s tasty, so slow down and enjoy it, there will probably also be leftovers and there will definitely be a better appreciation of the meal if you don’t feel more stuffed than the turkey!

And thriving with abundant family time: it sounds so easy, and looks so good in holiday ads, but really we all know family get-togethers can have tension or over-imbibers or drama that just doesn’t go as smoothly as we all hope, or sometimes the activities being partaken in are just not your cup of tea. Try some of these approaches to take it from humdrum to fun:

1. Choose your ‘tude: you know who they are and what to expect of any given person. You can’t control them, you can only control how you approach the event/person/situations. Ahead of time choose a positive frame of mind for the event, and there’s any expected thing you know challenges you? You can choose an attitude of “shake it off”.

2. Suggest activity over TV or movies, you might start a new tradition of going for a big family walk after the meal, or a skate (very suited to hockey families), or even a Christmas dance off or limbo contest. Be imaginative, and sell the kids on it first (they’re solid sales people, read persistent, when they want to do something!)

3. Either you didn’t pick them, but you love them (your family), or you loved one of them and willingly took their whole family as part of the package (partner’s family). No family is perfect, in fact (actual fact!) about 80% are dysfunctional, yup it’s the norm, but it’s the devil you know and love, so own your family’s brand of holiday celebration and live up their wackiness to the fullest. Make the best of the holiday chaos, knowing it’s how they all deal with a busy time of year and do their best to show up and share of their time and love.

Round 2: fight… for the cheap stuff. Holiday survival guide the boxing day edition

You just spent a ton of money on stuff, and you probably just got a lot of stuff. Consider not buying more stuff just because it’s cheap. People get trampled in “rock bottom” prices and fight, like for real fight over a deal, this doesn’t seem worth it. So here’s my advice:

1 .Stay home. You have enough stuff, you don’t need more. Human needs are actually these: water, shelter/elemental protection, food, fire/energy. Note the lack of iphone 6 in that list. Note how you actually have way more than even what you need, be grateful for your abundance and keep from being trampled.

2. Your computer died 3 weeks ago and you’ve actually been waiting for Boxing Day sales. Stay away from Day 1 chaos if you can, and wait until about Day 3 when it gets less hectic, go first thing when the store opens. You may have to deal with ridiculous volumes of people but trampling risk, and getting punched in the face because you innocently picked up the last wireless keyboard to go with your new computer are not going to happen.

3. Better yet, find it the deal online and revert to point number one about staying home!

So for today: Happy Chanukah (not just for night 5, but for all 8 days)! And to longer days ahead on this fine Winter Solstice!

And for the coming week: A Very Merry Christmas & Bountiful Kwanza.

Season’s Greetings to all whether you have an official holiday at this time of year or not, enjoy paid days off, or really well paid days on, and get ready for some New Year Renewal!

Ready for some renewal? How about a “New You” Year? Be Healthy. Look Fantastic. Feel Awesome! Register Online for a Goal Setting Workshop August 29th at 7:30pm where you’ll learn how to create goals and an action plan that will drive you to success. Or Call Now 416.994.6267

Ready for BIG Change? Book a complimentary fitness, health, and wellness consultation, and we’ll recommend our best program to get you GUARANTEED RESULTS! Or Call Now 416.994.6267 to book.

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.

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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

THe NINJA: December 2014

The NINJA is The CREATE Fitness, Health & Wellness Inc. Newsletter bringing you the Latest & Greatest in Creating your Awesomeness!

Holiday Survival Guide: Surviving the Crowds

You left shopping to the last minute and now you’re dreading surviving the crowds. Well you know this disaster is inevitable if you wait too long, but there are some things you can do to make it less “ugh!”, or maybe even not “ugh!” at all!

Step 0.5: Do your workout before any shopping, wring any restless energy right out! And don’t leave the house starving, eat something healthy lest you be tempted by whatever’s up for offer to those in a hurry!

Step 1: Don’t even go out into a mall if you don’t have to; online shopping can be glorious. Remember there can be lots of extra packaging to ship certain items, so when it comes to those few items you can get all in one go, make that trip, but for the harder to acquire items this may be the best way to go about it.

Step 2: Accept that this crowd business is your predicament, and choose to make the best of this experience! You may want to make a list of a few reasons you’re lucky to be able to have this experience. Like that we live in abundance and that this annual dance of chaos wouldn’t be if we weren’t so lucky. It will help you more easily accept those who aren’t making the best of the experience and don’t have a “lucky to be here” list (I guarantee you you’ll be the only one with one of those!).

Step 3: Why are you going to the mall or big box? You’re not right?! Almost everything you need can be found at an independent retailer and you’ll be supporting someone locally. Your local big box will likely never know your name (or care when they inevitably take your info for the extended warranty), nor will they appreciate your patronage, or offer you an expert opinion on say quality so that you don’t buy this season’s lemon. They’ll probably be easier to get to just based on parking time alone, and there won’t be the same crowds to wade through and line up with. You might actually enjoy the experience, feel good about putting your dollar into the local economy, look forward to shopping there again, and love giving a gift you were sold based on passion for the product or service, instead of a someone’s whim as they half listen to what you need while serving 4 other people.

Step 4: You have to go to the mall or big box? Take a list, know your stores, get in, get out, be as courteous to those around you as you hope they’d be to you. Silly as it seems it makes this experience at least a hundred times better. Just be kind and smile, remember that someone selling you and 4 other people stuff is working their butt off and probably stressed the heck out. You’ll a) get the best service of the day from someone spread too thin, and b) you’ll feel good for not being miserable in a sea of it seeking more company. FACT: we can feel way better (or worse) just via use of body language that communicates happiness. Pair that with giving someone the gift of kindness and you’ll be strutting through that mall wondering why the heck everyone seems so out of sorts.

I know what you’re thinking, and yes, that advice is totally “cheesy”! I’ll be cheesy and happy any day. You are welcome to “cool misery”, “badass angst” and “suave belligerence” if you like, I’ll take my cheese extra gooey (and you’re always welcome to join me) because I’m rockin’ happy like a new pair of hot boots!

Don’t just survive this holiday season, 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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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.