The NINJA: February 2015

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

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

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

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.

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 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.

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!

what we do for ourselves dies with us images anne-frank-quotes-sayings-poor-giving-charity inspirational-giving-quotes-6

© 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.