The Eye That Beholds Beauty… Like A Boss!

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Happy May! It’s a new month and a new theme, this month we’re looking at beauty. May is a month when we can count on more beauty coming into our lives and it’s often so inspiring. There’s beautiful weather and beautiful flowers that start to spring up, these often bring beautiful smiles and much more beautiful attitudes and perspectives. And I hope for you it brings more beautiful days enjoyed in parks, on decks and docks, beaches and patios and other beautiful places nurturing beautiful relationships with friends and family. And, I will at the risk of sounding shallow, point out that to some degree most of us partake in fitness programs not only to have beautiful healthy insides, but also to enhance our outer beauty too.

I challenge you to start this month with finding the beauty in your everyday. We get caught up in our routines and go around on autopilot lost in thought much of the time, we forget to stop and smell the roses. It’s not just about the roses though, it’s in everything, even the things that seem the same day in and day out that aren’t actually all the same. If you take the time to notice you’ll see the finer details of difference that can keep a seemingly repetitive routine beautiful. You can actually stop and smell the roses, and try more: stuck in traffic crank tunes and enjoy your time to yourself, actually enjoy every sip of your coffee or every bite of your dinner (put down the mug/fork between sips/bites while feeling the texture and taste of it), focus on every rep/breath/stride of your workout, respond to texts or emails with thought (even if they’re not sent to you that way), talk to your local barista/grocery cashier.

At one time I wanted every day to be a brand new adventure, and thought the only way to see life’s beauty was by doing something brand new and out of the ordinary daily, for most of us this isn’t even remotely realistic; even if you’re on an adventure you still have to brush your teeth every day. You may notice the more memorable and enjoyable everyday moments aren’t the ones you were caught up in your thoughts, but paying attention to what’s going on, surely a new adventure helps to facilitate this, but it’s always available. It’s about how fresh you feel running your tongue across your just-brushed teeth (and other fine details of your routine) that we can appreciate the beauty of our everyday life.

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© 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.

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Be A Space Case

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If you’ve been having trouble implementing some of the previous renewal suggestions so far this month despite your efforts perhaps it’s a space case: we are so loaded down with stuff and schedules and to-do lists, we often haven’t created enough space in our lives for these things.

Think about how much harder it is to get things done in a messy space, how helpless we feel in a dirty or crowded space, and how challenging it is to remember to do and implement new habits into your routine when you feel like you’re overwhelmed by an already packed schedule. Does something here really speak to the way you are currently living? If so perhaps you need to be a space case.

If you’re already feeling challenged or helpless and time pressed and lost in a mess, this all sounds fantastic and ideal, but how and where to start?! Nike have a good point when they say “just do it”. Of course not all at once, but rather than ponder and dread and procrastinate and avoid the problem face it head on, in a manageable 10 minute chunk of time if you have to.

1. If time is an issue address your calendar first. What’s in there that’s making you feel overwhelmed, that you said “yes” to when “no” was really ok? Or what is an old habit in your routine that you know you don’t need to do? Make some time priorities for yourself, and really question the validity of “have to” outside of work and obligations that will truly cost you, or meetings and events you really will regret missing. Now you’ve likely found at least a few minutes to spare.

2. As a matter of priorities you manage to find time to do lots of tv watching, facebook creeping newsfeed cruising, internet surfing (we’ve all been click baited into an hour of time wastage before whether we like to admit it or not, and then wondered why we wasted that hour), and probably even useless/junk email checking. So when the thought crosses your mind that you should put down the remote, the mouse, or the phone because you know you’re wasting time: just do it and don’t look back. You will never regret missing a binge session of Storage Wars or 25 gifs of the most epic fails.

3. Now that you’ve got some time, start looking at your space even if you think “all I needed was a bit more time”, but have a cluttered or messy space, your mind may still have a level of overwhelm you don’t recognize due to being “used to it”. Use some of this time rather than making new habits and filling up your schedule again to make some life space, or work space, creative or family or active or spiritual or even cooking/food prep and eating space. Make your living spaces places you want to spend time and enjoy yourself. Spaces you find aesthetically pleasing.

4. If all of this seems scary and out of your comfort zone that’s a good thing. Often fear is an opportunity to move and grow into “better” people to ourselves and our family, but is a stretch outside of our idea of what we’re capable of, or challenges us to accept a different belief than one we’ve been carrying around for a long time. Be scared and do it anyhow! The reason we procrastinate and fill our time with non-meaningful activities is often our excuse not to be who we want to be or achieve what we want to achieve. Comfort zones are important and gut feelings are too, don’t get me wrong, but can we all acknowledge that many times they are hindering and holding us back? Allow yourself to be scared and move through it, don’t wait to not be scared of something new or different. You may never get over that fear, but you may step out of it and realize it’s usually very freeing and not as fearsome as you thought.

5. Embrace this idea: failure is awesome! Fear of failure to embrace a new change, let go of an old habit or something that once meant a lot to us stops us because maybe we failed at it, or something like it before, but failure is usually inevitable prior to success. You walk don’t you? Ever seen a toddler walk on the first or even the fiftieth attempt? I’m sure you get the point here, and to add to it often failure comes with fantastic lesson(s) with each attempt. We wouldn’t have most of the many amazing tools we use every day if failing was a sign we should give up on something. So go ahead and fail at any or all of this; just renew your “can-do” attitude and try try again!

You could also create space in your inbox to get a weekly Awesomeness Update. You can also find us on :  facebook, twitter, google + and instagram for a daily dose of 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

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!

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.

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!

Luck Be A Lady Today

Happy International Women’s Day! Even if you do have that extra chromosome I wish it to you too, after all where would we be as a species without half the pieces of the puzzle?!

I wouldn’t use the word feminist to describe myself. I’ve known too many and seen too much extreme behaviour and man-hating described as feminism to want to put myself in that camp. However, when it comes to fairness, from the workplace to the most basic human rights around the world, I unabashedly stand up.

That said, I serve predominantly women, and while this month’s theme is luck I could not ignore this highly relevant day. So, not just today, but every day support your fellow ladies. I’m really tired of women constantly competing in unhealthy ways rather than supporting our fellow sisters! I hope you feel gratitude for your femininity, and strength in your womanhood, and most of all lucky to be the lovely lady that you are!

And gentlemen, if you’ve made it this far, thank the ladies in your life today. At some point (likely many) being female has affected her chances at success, marginalized her safety, health, or her general chances of thriving. It has affected how she sees her potential, and whether she feels good enough based solely on what she sees in the mirror. You don’t have to acknowledge all of these details, but just a simple thank you will do.

How fortunate we all are to have our amazing sisters, mother, wife, girlfriend, and so many others in our lives. How truly lucky we are to be living in a place that acknowledges us, our roles, and our rights, offers us opportunities for growth, education, careers, and personal independence. How truly lucky we all are!

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