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.

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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.

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.

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.

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

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.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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My sister and I at her very 80s birthday

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

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

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

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

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

The NINJA: November 2014

The NINJA        
The Latest and Greatest in Creating Your Awesomeness

In this month’s edition:

Here comes the Holiday Tidal Wave!

Roasted Autumn Veggies

AWESOME EVENTS:

Meetup and Workout

CREATE is Turning One & You’re Invited!

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

QUOTABLE

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

“Try the cookies, they’re healthy, they’re gluten-free”: why this and other too-good-to-be-true claims are too-good-to-be-true AND how you can still enjoy eating!

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When I hear stuff like “Try the cookies, they’re healthy, they’re gluten-free”, Public Enemy’s song “Don’t believe the hype” comes blaring on my internal song playback (you know the one, “stuck-in-your-head studios”).

So let’s start with gluten-free cookies and why they’re not healthy. Cookies are cookies. A lack of gluten (which is simply a protein that some people don’t digest well/at all) does not turn a cookie into health food, even if you bought it at the health food store. The same applies to dairy-free (soy or coconut-based) ice creams, and anything else that sounds to-good-to-be-true. Sometimes they are made with better quality ingredients, don’t get me wrong, but it’s still a dessert lacking in nutrients and adding sugar and fats. Unless you can’t eat an ingredient in your junk food (extreme pain and hospital visits aren’t worth it) then eat what you love when you’re indulging in something calorie rich, because it’s never going to be healthy and you’ll be left for want of those things you really love anyhow.

With all that in mind you could end up having the not-really-what-I-wanted gluten-free version of something, feel unsatisfied, and go ahead and eat the real thing anyhow. Then you’ve eaten crap twice rather than once! Moral of the story: Just enjoy the treat you want, forget trying to have a “healthy version”. Yup, I said that, but don’t stop reading now…

Low-fat and fat-free and sugar-free are also things to be wary of when they are things usually loaded with fat or sugar. It’s not even really the food that they’re calling it, like fat-free sour cream cannot actually be cream and not have fat. To produce something like that (taste, smell, texture of something it’s not) often takes a whole lot of engineering. You may have seen a meme that says something about these types of things being a chemical s@$# storm. It’s true. Food shouldn’t have to be engineered, so just enjoy the full-fat version. Yup, I said that too, keep reading.

You see for the most part diets don’t work, even if they’re based on sound principles. People fail themselves when they have to follow really bizarre rules that don’t work with their usual lifestyle and eating habits, and force them into eating in a completely different way, usually without any level of easing into it to keep it sustainable either.

So eat your junky gluten and dairy-laden food, and your high-fat or high-sugar food. But always eat real food; if ingredients in there are known to be REALLY bad for you (like high fructose corn syrup) OR you don’t understand it as an ingredient and wouldn’t/haven’t ever see it in anyone’s pantry or your own, OR if it can somehow “live” for years on a shelf (yes pickles and dried beans are ok, but cakes don’t work that way) do not eat it!

Now here’s the most important part. You may actually be willing to bake pies all day. If you are, this does not mean you can eat pies all day! Desserts and treats should be treated as desserts and treats. Our society is very used to instant gratification and it has carried over heavily into our diets especially as life has gotten busier, because treats and desserts are often convenient and individually packaged. Problem is, our systems haven’t evolved to run on fast food and junk, or even the desserts and high-fat food we love and can enjoy from time-to-time. And that is the key.

So with that keep in mind the treat factor; dessert shouldn’t happen after every dinner. Snacks are supposed to keep you energized until your next meal, they aren’t tube-watching entertainment. Find healthy snacks you can enjoy.

“But you said I could still enjoy eating!” Yes, I did. There are plenty of tasty healthy foods out there and part of the adventure and enjoyment is trying them, also when’s the last time you sat and really enjoyed your junk (or even your whole meal) and said “I’m eating ice cream/pudding/pork rinds, and it’s sooooo good!”? Or were you watching TV and barely noticing it as you scarfed it down?!

So, take the time when you’re having a treat to enjoy each and every bite and morsel. Savour your food, stop watching tv/surfing/being distracted while you eat, sit at a table, and if you can, share the experience with family or friends. That’s how to really enjoy eating!

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

© Lisa Kingsley-Correia and Create Fitness Health and Wellness, 2014. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Lisa Kingsley-Correia and Create Fitness Health and Wellness Inc. with appropriate and specific direction to original content.

Grandma’s got it going on!

Well, I’m always pleased to share a success story and while I wish I could take credit this story is older than me, but my first and most lasting inspiration to do what I do. This is the story of my Grandma Dot who turned 86 yesterday. You’d never know it. I say that not solely because I’m biased, but because she is truly an inspiringly healthy, fit, and beautiful older lady by any standard. I’ve included a picture from yesterday to prove it!

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Grandma Dot looking fabulous as usual!

 

Dot always worked in the beauty industry and was very successful at what she did. She pioneered the first full service hair and beauty salon in Toronto, she did it in an upscale area, and she was a woman, and she was in her fifties! This after having great success selling cosmetics and being a makeup artist too.

 

So she rocked at what she did for a living. She also rocked at baking. Her love of baked goods and tasty treats caught up with her, and she was told she was pre-diabetic. While Dot is mostly a go-all-the-way kind of lady, with that she wasn’t so interested in taking it to the next level. So she decided to turn her health around and take diet and exercise to the next level instead. In the ‘70s when essentially nobody else was on a diet for their health or anything else she was brown bagging her lunches and asking for modifications in restaurants. She took up jogging, she might have tried spin or Zumba, but this was the ‘70s and there was jogging or jogging at that time. You might be saying “so what?” well if you were around during this time this was newsworthy. Actually. Her lifestyle change and what she was up to made the paper (the paper is this thing we used to subscribe to and read to get the news before the days of internet and blogs).

 

By the time I rolled out in the early ‘80s Grandma Dot was superfit; I’ve never known her any other way. When I was sick and had poor immunity as a kid she had me in to see her naturopath who put me on my first “get healthy” diet (this by the way is excellent in retrospect, but at 5 years old I was less impressed about not having cake, pop, chocolate, and cookies like everyone else. It took me a while to appreciate this gesture).

 

A couple of times she let me go with her on her jogs. Clearly I slowed her down, I remember all too well her frustration as I dawdled with a skipping rope and couldn’t keep pace. It did however bring that “regular exercise routine” influence into my life. When I would sleep over at her condo she would always take me swimming and a couple of times she let me try a few things in the gym even though children weren’t allowed. Bad Grandma!

 

This is not to say that I didn’t have other great influences, and I have been very fortunate that way, but my Grandmother still can’t get through a conversation without mentioning the word “healthy”, no matter the context she finds a way! And with that always top of mind when I was around her, it rubbed off. The health and fitness, as well as the entrepreneurial bug too.

 

And Dot’s not just had it all easy since the ‘70s. Despite her good health choices she’s had a couple of injuries that could have stopped her from maintaining that exercise. She’s broken a few bones and had to have some surgery, but she’s not been stopped for any longer than her casts have forced her (and even then she was tricky to keep still). I might point out that her healthy lifestyle has her pumping out more energy than most anyone you’ve ever met, save for perhaps a young child on a sugar high.

She’s also tried new things since jogging: line dancing, aerobics, and other group exercise, resistance training, cycling, kayaking, cross-country skiing are some I can think of off the top of my head. Her “things” now are tai-chi and walking. She walks along this path near her place and there’s a hill off the path that she climbs a few times during her walk, then tells me her glutes are really strong and makes me poke her behind: Grandma’s got buns of steel!