The NINJA: April 2015

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

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

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Smile, breathe, and go slowly
-Thich Hnat Hanh

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

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

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

Reset your nervous system to low stress, calm

Begin a relaxation or meditation practice

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

Brings you immediately back to the present moment

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

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

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

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

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

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

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

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

The Final Key to Being Lucky!

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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.

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

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

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.

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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.