I-I-I-I’m Staying Alive + 8 More Reasons to Breathe Deeply

Featured

Smile, breathe, and go slowly
-Thich Hnat Hanh

Spring is here, officially anyhow. Whether or not the weather is in agreement with the celestial cycles is a different story. Regardless, I see it creeping into people’s behaviours, myself included, although we’ve only had a small taste, the change is coming! Although most of us are urban dwellers who essentially deny any relation to nature per se our seasonal behaviours are undeniable. And so I, and many others have begun cleaning out closets and purging of old stuffs. This is also a fantastic time to adopt new habits, and to take on some healthy practices (anytime is,now however, is a time when people seem to be gaining momentum and motivation to assist their new habits).

If you pick up only one healthy renewing habit this year let it be this. Breathe. I know you do it every day, all the time. Recently I was told by someone they already know how to breathe, not sarcastically, but breath practice is the easiest way to:

Stay alive. And now that we have that out of the way its other benefits include

Reset your nervous system to low stress, calm

Begin a relaxation or meditation practice

Give your body what it craves most. More than chocolate, coffee and even water!

Brings you immediately back to the present moment

Releases toxins, more so and more consistently than any other system

Overall efficiency of your body systems. The primary “nutrient” your body requires is oxygen, pretty much nothing works without it for more than a few seconds.

Improves posture. Breath practices encourage the same muscles because full deep breaths require good posture, so you end up practicing and enforcing that too.

It’s uplifting and energizing. If you think that contradicts the first point, it kind of does. Quick as possible explanation: when you’re stressed your nervous system is in fight or flight mode, since it’s an evolutionary thing our bodies don’t know that we can’t log on to the Skype meeting of our lives, it’s like “AAAAAHHH! Run! Bear!”. You couldn’t possibly stop and take a few deep breaths if you were being chased by a bear, so your system goes into calm mode right away, even if you still can’t log on to Skype. On the other hand, when you’re feeling tired a few deep breaths bring oxygen to your brain and muscles, and returns you to the present moment, creating an uplifting and energizing effect. Tada! Non-conflicting contradiction.

So, if only for 2 minutes, find the time to just breathe. Fully and deeply in through your nose, into your belly, then expanding your ribs out as much as you can, into the upper chest lifting those last few ribs until you’ve inhaled as much and as fully (but not necessarily forcefully) as you can. Now passively exhaling through mouth or nose, not forcing out the last bits creating a vacuum, just until your naturally inclined to breathe in again. Remembering the brief pauses at the beginning and end of each inhalation.

Still not inspired after all this inspiration?! Seriously, inhalation is also known as inspiration, and if you’re still having trouble with it CREATE is offering you a free consultation to figure out how we can inspire your inspiration, fitness, and wellness, Call 41-994-6267 or click to fill out an online form.

Want some inspiration for inspiration and other health and wellness activities? Check out our social media here facebook, twitter, google + and instagram

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

The Final Key to Being Lucky!

Featured

You’ve heard it before, and if you train with CREATE you’ve also learned that it’s part of the mental training involved in our training programs, because mental fortitude it part of one’s ability to follow through with the physical training portion. After all, there’s only a little time spent with a trainer each week and it’s a trainer’s job to ensure you get the job done when we’re not around too! So here it is: gratitude. I know sometimes I sound like Oprah’s parrot, however, she really is spot on with this one. And when it comes to luck how could you possibly feel unlucky if you are already so grateful for what you already have? When you are grateful for what you already have you feel pretty darn lucky by default of your appreciation. You wouldn’t feel so grateful for your home and feel so unlucky you had to replace the deck (sound familiar?), or cracked the kitchen tile, or need to paint the dining room, especially when you’re already following through with steps 1 and 2 of luckiness: taking personal responsibility and seeing the opportunities in everything, respectively. You’ll see how that works with anyone of these examples, or most any other you can dream up. If you take responsibility for the fact that you may have bought a house with a problematic deck, or that you dropped your iron on your kitchen tile, or that you painted a sunny room a dark colour, now it’s faded unevenly and too soon, you realize this is not unlucky, but all under the umbrella of your doing and not much surprise.Step 2, recognizing opportunity: you realize you can redesign the deck to suit your needs, or have an excuse to rid the kitchen of tiles you really hated but couldn’t justify replacing, until now, or that dark colour really closed up the room and made it seem smaller than it was, but you can change it now. Now aren’t you grateful for your home and those seemingly miserable and unlucky situation? Now you know they are actually disguised opportunities of good fortune in your favour!

Yes! This works for fitness, health, and wellness too, I’ll provide another example, but abstract and seemingly unrelated examples are best for swaying opinion initially. Yes, I’m trying to sway your opinion, because few people when given the next example really want to do step 1. Now the example, a very common situation: you’re overweight and have been diagnosed pre-diabetic and have high blood pressure.

Let’s face it, it’s difficult and not fun to acknowledge that while our parents perhaps fed us junk that for the most part we are responsible for how we got to any given place when it comes to our health as adults. If genetics play a part? Especially if genetics play a part then it’s important to take responsibility for our health prior to problems arising.

Unfortunately, we can’t even begin to recover from these ills until we take responsibility, you can cover them up and control them with medication, but recovery and curing them requires first acknowledging how you got there and who’s responsible for getting you out. But rejoice, as you realize you’re the one behind the wheel, there’s grand opportunity to steer wherever you want to go, that’s step 2 of being lucky, just seeing opportunity to rectify any problem, and even improve an already good situation which would perhaps roll around once your health is in the clear.

But how to be grateful in such a seeming mess? Well there are lots:
1. It’s still all reversible with health and exercise.
2. You were diagnosed, that’s no trip in an ambulance and a hospital stay!
3. They are all common illnesses so there’s lots of science and research behind them and their treatments.
4. You can control them with drugs until diet and lifestyle take over.
5. You will not only get healthier, you’ll feel awesome!
6. And heck, you probably won’t complain when your clothes fit you better or you can get into something you love but hasn’t fit in ages.
7. You will also be pretty grateful when walking, stairs, and perhaps even some partner-based activities *wink wink* are neither painful, exhausting, or leave you with limited ability to do other lifestyle activities because your muscles are sore.
8. So thankful you don’t have to worry about having a heart attack anytime you run to catch the streetcar, chase your niece, your dog, or any need to run in general.

A list of so many for a mere example is to prove the point that there is a whole lot of luck even when it seems you’ve run out. You see luck is really not some metered commodity acquired from horseshoes, clovers, or a rabbit’s foot (God forbid, Riley O’Hare is grateful for that!), nor lessened via black cats, ladders or sidewalk cracks. Luck is a frame of mind and when those 3 steps combine forces, you’ve got a mindset that can make you the luckiest person in the world, likewise you could have everything you ever wanted, but if you blamed everyone but yourself, never saw any opportunity to omprove, and didn’t appreciate what you had when you had it all, you’d not feel very lucky at all. A lucky mindset also takes practice, you have to be aware of what you think, and choose a mindset that’s congruent with luck, most of us just react to our thoughts and get carried away with worst case scenarios and the negative.

So stay aware, grab a hold of that wheel, and look for the most appealing turnoffs (even if you didn’t see them on the map at first glance), and thank goodness you keep on rolling!

“Be thankful for what you have and you’ll end up having more. If you concentrate on what you don’t have you will never ever have enough.”
(okay okay, I’m very much) -Oprah Winfrey (‘s parrot today.)

Having trouble with a lucky mindset? Or are you ready to take action and insure your fitness and wellness luck? Either way, CREATE can help:

I need help with a Lucky Mindset OR

I’m ready to get the accountability I need to reach my goals, I’d like to book a Free Consultation. We’ll assess what programs are appropriate to meet your goals and maximize your luck. Call 416-994-6267 or fill out an online form.


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

THE NINJA: March 2015

Hey thanks for stopping by, The NINJA format simply isn’t as beautiful here as it is on my main site, but don’t miss out head on over to check it out, and you can still always find the weekly blog right here!

GOOOOOOOOAAAAAAL.. S!

Featured

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!

Featured

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

Featured

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!