The NINJA: May 2015

Featured

Unfortunately the newsletter just doesn’t format the way I want it to on the WP site, and you don’t want to miss it because this month’s issue is just beautiful! Click to get it now!

Advertisements

The NINJA: April 2015

Featured

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!

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!

The NINJA: February 2015

Featured

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

Featured

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.

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