Start

Happy Monday Morning!!

Today is the start of a brand new day…and week.  So why not make the decision that today will be the day you change your life.

Bad Workout

Deciding to start a fitness program or healthy lifestyle does not mean you have to commit to running a marathon or hitting the gym every day or signing up for an intense boot camp class (though, you’re more than welcome to come to mine!).  You can start your brand new life by going for small walk around your block or adding in the Commercial Break Workout to your TV watching routine or even, since it’s summer, going for a swim.

Just do something.

I promise you that if you started adding a little fitness (and healthier eating) into your life your body will thank you.  And soon enough, your body will crave it.  Chances are you will feel more energized and happy and excited…and proud.

So, Happy Monday!  Make today the day you change your life.

~FB

 

 

 

 

 

 

 

 

 

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20 Minutes a Day Can Change Your Life!

20 Minutes

I’ve said this many times before.  I’ve said it over and over again and I will continue to say it over and over again.  Why?  Because I believe it.  In fact, before I began my fitness journey, someone in my life kept saying that to me.  I thought he was just being an asshole and telling me I was fat (let’s face it, y’all, I was fat!), but eventually I listened to those words and I went from there.

As I mentioned in my last post, when I first started exercising, I couldn’t make it 20 minutes.  I could barely make it 3 minutes without wanting to kill myself (or feel like I was already dying).  My goal was to make it to 20 minutes.

When I finally did make it to the 20 minute mark I was ecstatic.  And for a long time that’s where I remained.  Just at the 20 minute mark.  Eventually, I did move up and sometimes I would (and still do) work out for hours on end.  But, there are times when time is limited and 20 (or 30) minutes is all you have.  You can sit around watching TV or creeping Facebook, OR you can get up and take advantage of that little bit of time and do something that will improve your mood, your energy level, your health, and your life.

Change Your Life

This past Saturday I was pressed for time and wasn’t able to get to the gym or a class but I desperately wanted to work out.  Technically, it was supposed to be my day off, but it was rainy and gross out and I was feeling lethargic and lazy and like I needed to do something. Initially, I was supposed to do the warm up for the Relay for Life but because of the raining weather, the warm up got cancelled.  Yet, I was craving a workout.  I didn’t want to overdo it because rest days are extremely important and, I admit, I don’t always take advantage of them, but I really wanted to get in a little cardio and a little strength.  And I did.

I got my game plan ready and I had myself a sweat-inducing, heart-racing 21 minute workout right there in my boyfriend’s living room.  And it felt great.  I felt great.  I accomplished a lot in a little bit of time and carried on with the rest of my day.

So, if that’s all it takes (at the very least, to start), why not set aside 20 minutes of your day and get moving in the direction to change your life.

~FB

 

 

 

 

 

Fitness: The Only Known Cure for Anxiety (Guest Post)

The wonderful team (and in particular, Dan Chabert) at Runnerclick.com have been kind enough to provide me with the following article.

As someone who has personally been affected by depression and anxiety in the past, I can attest that regular exercise can improve your mood and, in turn, really change your life.  I truly believe that exercise “cured” my depression (thank you, endorphins).  While this may not be true for everyone, and some of you may not agree with the statements below, it is definitely an enlightening read.

~FB

FITNESS:  THE ONLY KNOWN CURE FOR ANXIETY

Psychological symptoms such as anxiety have been scientifically proven to affect multiple aspects of fitness like endurance, conditioning, and concentration. However, fitness can positively affect psychological symptoms, and reduce both anxiety and stress. Fitness does not only keep our body in shape, but it also works our minds as well. Daily exercise is powerful enough to notably reduce symptoms of anxiety and depression, also improving your overall psychological and physical health.

Scientific Background

Multiple researches have been performed to study the relation between anxiety and fitness, and how they affect each other. Studies conducted by the US Department of Health and Human Services and the Harvard Medical School as well as other health organizations and private researchers have revealed that fitness maintains a solid mental state and it can reduce anxiety and stress.

Exercise is very effective at diminishing fatigue, while enhancing awareness and focus. It is also proven to increase our cognitive capacity in general. This comes in extremely handy when anxiety clouds your mind and stops you from focusing.

Sessions of yoga, running, and other dynamic activities have shown to stabilize anxiety issues that affect the brain. Some people underestimate the effects that anxiety can produce to their body, thinking it´s just a psychological issue and not realizing how taxing it can be for their physical activities.

The US Department of Health and Human Services performed an investigation in which they found that participating in multiple fitness activities and aerobic training will reduce considerable amounts of mental tension, improve self-esteem and overall mood. Exercise works as a natural cure for anxiety and other psychosomatic symptoms.

Using Fitness as Psychological Therapy

For a long time, many psychologists have included exercise and fitness activities such as running, yoga, bike riding and swimming to their therapy. In fact, regular sessions of such activities may have an effect even greater than any possible medication.

While exercising, your body produces considerable amounts of endorphins, which work as completely natural analgesics for your mind, also refining sleep. After beginning a session, some people might be able to note important changes in their mood during the first 10 minutes of exercise, stimulating effects that reduce nervousness.

If exercising has a positive impact on your mind during short training sessions, making a frequent exercise schedule can be a definitive solution to your mental stress. Fitness will help you keep a clear mind and a healthy body all at the same time, it doesn´t get any better than that.

However, each therapy has a different outcome on each patient just like in any other case. Your body may generate a positive reaction when training and perhaps even relieve your anxiety for good, just like it might not have any impact at all on your symptoms. Regardless, one thing is for sure; fitness will help you improve your physical health, and this is undeniable.

Incorporating Exercise to your Therapy

For optimal results, you should look for a physical activity that best suits your personal preferences. Some anxiety patients prefer to clear their mind with a calm and quiet activity; practicing yoga is a perfect solution for these cases.

For more active exercises, running is an awesome idea. Going out for a jog with fresh air is very likely to reduce your mental symptoms in a matter of minutes. Concentrate on the path, admire everything throughout your trip and let your mind take off from daily pressure and anxiety. Running will clear up your mind while improving important aspects of your physical form.

You can always get a running buddy to add an extra layer of distraction to your exercise therapy. Social interaction while exercising is a great way to distract your mind from anxiety, stress, depression and other symptoms that cloud your brain. Some therapists recommend running or exercising with other patients of similar cases. Group therapy allows you to measure your progress along with other people under similar circumstances to yours.

If you prefer individual therapy, a playlist of your favorite relaxing music is always a great companion. Select songs that have a positive impact in your mood, ones that help you relax and that you can feel working with your activity. Music also has a very interesting scientific background in reducing symptoms like anxiety and similar.

If your body or mind can´t get used to physical activities, it might be an indicator that you need more time to adapt yourself. Don´t quit if you don´t see immediate progress, experiment different methods of practicing each activity and let your body adapt for one to two months before giving up on exercise therapy.

Fitness & Anxiety Disorders

Everyone has been through anxiety during a point of their life. However, when it comes to anxiety disorders, over 35 million people compose the most common symptom in the United States– This is where fitness comes in.

Research suggests that when it comes to anxiety, the exercise intensity is not really relevant to the treatment. A calm 15-minute long walk can be as effective as an hour-long intense training session. It´s a matter of personal comfort, where your body and mind try to find an activity that distracts you from these disorders.

A single exercise session will produce temporary results. A simple walk across the park can provide multiple hours of mind peace and declining in negative psychological symptoms; this effect is similar to the one of an analgesic for a common pain.

Not only does fitness work as a solution, but is also works as a prevention method. Investigators point out that people who practice physical activities are less likely to suffer from anxiety. Making fitness a habit in your life can lessen the amounts of anxiety.

Writer’s Bio:

DAN CHABERT

chabert-2

Dan Chabert

Dan is an entrepreneur from Copenhagen, Denmark. He is a husband first and ultramarathon distance runner second. The websites monicashealthmag.com, nicershoes.com & runnerclick.com keep him busy, as well as being featured in many different runner blogs all over the world.

Instant Results

I saw this meme the other day on my Facebook feed and I thought how true it is and has been for many of us.

instant-results

We’re just entering our second week of 2017 and, as most people do, many of us have also made New Year’s Resolutions.  (Have you?  Tell me about them.)

I almost never make resolutions for the new year because I know I’m more than likely setting myself up for failure.  (Stop swearing.  Yeah right!)

Instead, this time I have have made the decision and commitment to work harder on my strength training this year.  For Christmas I had received a free-standing boxing bag, something I have wanted for a long time.  I was ecstatic Christmas morning.  And I have been utilizing it this past week like crazy.

In addition to the boxing, I am going to continue to my strength training in the gym (and at home) with lifting weights and, hopefully, continuously increasing the weight.  Of course, this part will depend on how my back fares.  I wretched it again just this morning while shoveling snow.  Sometimes I feel like it’s never going to heal.  But, that being said, I will work on my strength while doing my best not to injure myself any further.

work-for-it

My Whole 30 60 (I am aiming big this time) also starts tomorrow morning and I have been so excited to get going.  Don’t get me wrong, I am going to miss chocolate and those dreamy peppermint mochas, but I know how wonderful I feel when doing a Whole and committing myself to completely clean eating for 60 days has me on edge in all the good ways.

But see – this is the point of this post.  Instant results would be fabulous!  But it’s just not realistic.  Oprah said years ago on her show that if there were a pill out there to make her lose weight she would be on it!  But, unfortunately, there is no magic pill. You have to work for it.  You have to.  The only instant result you get is making the choice to change your life.

That’s right, in one instant you can change your life.  You can commit yourself to a better lifestyle – to eating cleaner, to sleeping more, to getting enough water to drink, and to exercising.

30-minutes

Even 20 minutes a day can change your life!

Many years ago, when I was overweight and at my heaviest, I made that commitment. And, as you know, I haven’t looked back.  I have changed my life.

At first, I had a hard time getting through my workouts.  I was panting and huffing and puffing.  I could barely get through three minutes.  But I kept at it and I worked my way up to 10, 20, 30, 60, 120 minutes.  I have often said that 20 minutes a day can change your life  and I stick by that.  You do not need to spend hours upon hours in the gym.  But you do have to do something.  Start off with a goal of even 5 minutes a day.  Work your way up to 10 or 20 minutes over the weeks.  See how different you feel, how easier it is to breathe, how harder you can go.  Feel the difference in your body and how your clothes fit.  Commit yourself to one month.  Give yourself 30 days of eating better and working out even 3 times a week.  I challenge you* to do that. Thirty days is not a long time.  But those thirty days can change your life.

You have to work for it.

~Fit Bitch

*Anyone accepting my challenge, please feel free to comment or email me and let me know you’ve accepted the challenge, or if you want fitness tips, instructions, workout ideas, or nutritional advice/healthy eating coaching.

Sleep

A few years ago I wrote a post on Sleep and how it affects your health and weight.  At the time I was still battling insomnia, although not as bad as it had been several months before.  And I had discovered that my lack of shut-eye affected, not only my sanity and ability to function like a normal human being, but also my weight.  As my sleep cycle decreased, I watched my weight increase.  I was frustrated on so many levels, but eventually, sleep came easier to me and I finally got back to a semi-normal amount each night.

As I noted in that post, our sleep norm is down to an average of 6 hours per night from the norm compared of 7 hours per night 10 years ago, and 9 hours per night compared to the norm at the turn of the century.  (I’m not an expert, but I can almost guarantee that with the increase of social media, the average rate of sleep in North Americans has decreased from 6 hours per night since I wrote that post three years ago.)

Sleep deprivation has shown to 1. affect the release of cortisol (a hormone that regulates appetite), which can leave one feeling continuously hungry, and 2. increase fat storage (your sleep loss can affect the way your body metabolizes carbohydrate, leading to excess blood sugar, promoting the overproduction of insulin, leading to fat storage).

Fortunately, as indicated in my original post, there are many great ways to ensure you get a good night’s sleep and well rested (stay away from caffeine, don’t exercise right before bed, etc.).  This time around, my very first suggestion is likely, in this day and age, the most important:

  1. UNPLUG!  Social media is terrific for catching up with friends and staying in touch, but honestly, I think it’s killing us slowly.  So many people are worried about what they might miss if they disconnect from Facebook, Instagram, Twitter, etc.  Even for just a few hours.  And therefore, are online all.night.long. If you want truly want to get a decent sleep, I suggest logging off your accounts and shutting down at least a good hour before hitting the sack.  Seriously, if you are that much of a social media junkie, then you likely need a detox anyway. Log off computer, turn off the TV, shut down your phone (or at least put it on media silent) so that your brain can unwind from all that garbage.

    plugged-in-sleep

    Turn it off!  Snapchatting your “fake” sleep look is not as important as getting the real Zzzzs.

  2. RELAX.  Have a warm bath, read a book (one of my favorite ways to wind down), meditate, have some conversation. AND FINALLY:
  3. CHECK YOUR MATTRESS Often we become so accustomed to our beds that we don’t realize how really terrible our mattresses are, and that they could verily be the reason our sleep pattern is so poor.  We wake up with aching backs, stiff necks, and zonked out, yet we continue to sleep on the same old mattress each night.

LEESA has some pretty terrific mattresses and other products out there that they call “a Universal Adaptive Feel™ that adapts to all body shapes and sizes and all sleeping styles. This is particularly useful for couples, as each side adapts differently to each partner.”  This is pretty perfect.  Think about how many times you wake up in the night because your partner is dipping the bed.

You can also check out The Sweet Home’s review on why Leesa is the best foam mattress around!

If you’ve noticed your rate or quality of sleep is suffering and your weight is changing (and not for the better), it is worth it to evaluate your sleep pattern.  If you feel you are getting enough sleep but you still wake feeling groggy and tired, perhaps it is the time to check out a new mattress or pillow.  Or, you can even look at how you are sleeping: are you facing the right direction, etc.?  I know not everyone believes in Feng shui (a Chinese philosophical system of harmonizing everyone with the surrounding environment), but it may be worth checking out.  If you’re used to your head facing north, flip yourself around so that you’re facing south.  Seriously: don’t knock it ’til you’ve tried it!

In the meantime, you can also check out Leesa’s the tips below on how to become a morning person.  And may you have sweet dreams.

sleep-graphic

~Fit Bitch

Christmas Fitness

It’s December 1st!  Which means it’s Christmas and holiday month.  Which means it’s tons of food month!!

I was planning to write something today anyway, and then this little gem made its way across my desk and I thought “Hm, fitting”.  A fun little 25 Days of Christmas Fitness Challenge.

christmas-fitness

This plan is fun and pretty darn simple.  So, you can do it alone just to ensure you get some exercise in, or you can add it in as a compliment to your regular workout regime.

For me, December is bonkers – there are dinners with friends, and family get-togethers, and parties (I have one tonight!), and shopping (which, often entails snacking), and Christmas movie-watching (again, which often entails snacking) – which all lead to overindulging – in everything from sugary sweets to delicious turkey to spiced wine.

During the holidays it’s definitely important to have a workout program you can stick to.  Christmas is a celebration!  We shouldn’t have to worry about “falling off the wagon” when it comes attending the parties and dinners and enjoying all the wonderful offerings of the holidays.

The 25 Days of Christmas Fitness Challenge is a pretty basic plan.  You can get a great little workout done in just a few minutes and carry on with the rest of your holiday to-dos.

**You can also check out the 12 Exercises of Christmas from my post a few years ago, as well as my tips on Avoiding Holiday Weight Gain.  So simple, so easy.

Also, If you have a game plan for the month (or the week) and prepare for what’s upcoming, you’ll survive the holidays without freaking out too much about weight gain and sugar consumption.  For many, planning ahead is key.

For instance: tonight is Thursday.  Normally, Thursday nights I would be at the gym for a few hours then I would finish the night with a Zumba class.  This has been my ritual for a few years and it is my favorite night of the week.  But, Zumba was cancelled for this evening AND I knew there was a party planned for tonight.  So, I made sure to get to the gym last night, and I went for a run as soon as I got home tonight.  I’m also going to eat dinner here shortly so that I won’t eat/overeat this evening.  I had a game plan and I utilized it.

In fact, I have a game plan for the remainder of the weekend because I’ll be out town, there is shopping, and there is another Christmas party on Sunday (where there will be tons.of.food!!)  A GAME PLAN CAN BE A GAME CHANGER!

Remember that December is just one month.  And then it’s over.  Allow yourself to have fun and indulge a little.  Don’t stress out on whether or not you should have a little extra gravy on your turkey, or what will happen if you have another chocolate truffle.  Go ahead!  Just….maybe don’t eat all the truffles!  But if you do, know that it’s just as easy to get back on track as it is to go off.

Enjoy!

~Fit Bitch

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Discipline

disclipline

Truth right here, folks.

None of us ever want to work out every single day.  But, in order to get and stay motivated is to become disciplined in your routine.

I know not everyone is going to fall in love with fitness the way that I have, and you don’t have to.  Once that discipline sinks in the workout routine will become like clockwork…and you just do it.

~Fit Bitch

Getting Strong

Getting Strong

I saw this meme the other day and instantly thought “YES!”

I can attest to its truth.

You see, for years, I wanted to get fit, healthy, strong.  But I wasn’t ready.  Yes, I wanted it, but, I was embarrassed and ashamed of who I was – on the outside.  I had struggled with my weight my entire life and my insecurities prevented me from really going for the gold with my weight loss.

Instead, I succumbed to eating disorders of many variations, to extreme diets, to weight loss supplements of all forms.  When I exercised it was in secret and privacy and for vanity, not for my health.

For several years now I have carried the mantra “If you’re not willing to do the work, you’re not ready to lose the weight“, and I cling to that.

When I finally joined a gym more than 10 years ago I would get up at the butt-crack of dawn, before the sun was up, and would sneak off for my workout while the rest of the world was still sleeping.  Even then, I was exercising for the wrong reasons.  It was still about vanity.  And I didn’t lose any weight.

It wasn’t until at least a year later when I decided to change my life.  That’s when the changes came.  That’s when I decided to put the work in.  Wrapping my head around that in this moment is so easy, but way back then, I just didn’t get it.

When I started to exercise and changed my eating habits, it was for my health.  And I was putting the work in.  And you know what?  The changes came so quickly.  My health improved and my insecurities subsided (to a point) and I finally felt good.  I fell in love with my life.  And with exercise.  I got over my fears of what people would think of me if they saw me on the treadmill or lifting weights or on the rowing machine.  I got over myself, essentially.  I didn’t look to anyone else for inspiration; I looked at myself.  I inspired me.  My life was worth more than how I had treated it before hand.

Sometimes it can be scary venturing into new or unknown territory.  But your health is more important than being afraid to ask someone for guidance.  Or fearing what others might think of you.  In all honesty, when I’m at the gym I’m not worried about what others are doing there (unless they’re hogging equipment).  I’m there to improve myself.  I’m not there to judge anyone.  And more than likely, the people at your gym aren’t concerned with what you’re doing.

I know, from personal experience, that when I feel like I look better, I actually feel better about myself (back to that vanity thing).  If that means swiping on some lipstick or revving up in cute (although durable) new workout gear, like Adore me, then so be it.  Do what you’ve gotta do to motivate yourself; to encourage yourself; to love yourself.

Don’t be afraid to go for that jog or kick the soccer ball around or try a Zumba class.  Step out of your comfort zone.  Get out of your head.  Give yourself a break.  And just do it already.  Your life is worth it.

Fit Bitch

 

Online Bootcamp

A while ago I thought about running an online bootcamp. And then I side-tracked the idea.  But recently, I’ve been thinking more and more about this venture and I have decided I will be offering an online beginner’s bootcamp in the near future.

Online-Bootcamp

I still have kinks to work out, but basically anyone wanting to participate will have to register and commit to the session (6 or 8 weeks with a minimum of 3 workouts a week).  I will also offer nutritional info and advice.

The workouts can be done in the privacy of your own home (or at the gym, or outside; wherever you choose). You will have to be accountable for your workouts each week and submit your finished weekly workout to me.

Likely, I’ll have demonstrations of the exercises and make myself available to participants online – by email or chat (and possibly, if appropriate, by video chat – but this idea is still up in the air as chats would have to work outside of my regular schedule, and I know many of you are subject to time differences).  I’m hoping to create a Facebook group that only participants will have access to.  Which means, in addition to chatting me with, you’ll have the support of other bootcampers.

Please let me know if you’re interested in this new venture as I continue to work it out.  Email me at nsfitnessqueen@yahoo.ca or simply leave a comment here to let me know if you’d be interesting in registering (later), with any questions, and with contact info (for privacy reasons, emailing me is probably the best).

Cheers!

~Fit Bitch

Be A Warrior

Today is Monday.  Today is a new day.  It’s the start of a new week.  It could be a start to a new beginning.

Warrior

Put aside any fears you may have when it comes to yourself and starting a workout program.  Forget about any idealistic crap that may have been perpetuated by others about what you should do/be/look like.  Stop worrying about what others may think of you or if you’ll look silly.  Become your own Fit Warrior.

Become the inspiration to yourself and others.

Warrior2

He/She/We/Us/ALL!

You may struggle. You may full.  You may hurt.  (God knows you will hurt!)  You will earn it.

warrior3

Today is Monday.  Today can be the first day of your new life.

BE A WARRIOR.

~Fit Bitch