Exercise – Page 3 – Reclaiming LIFE

7 Ways to take Intimidation out of the Gym

Published on March 31, 2015March 31, 2015 by ChristineLeave a comment

For years, the only place I felt comfortable working out was in the comfort and safety of my home. Now that I’ve taken my workouts to the gym, I look back and wonder why I thought the gym was so intimidating. I’ve given this a lot of thought so I could pass on some encouragement to others who also struggle with Gym intimidation.

So here are the reasons why I know I have every right to workout in the gym along with everyone else. Just as you do.

1. I pay the same membership fees as everyone else. Why is their money more worthy of gym space? The gym is just a place to go to sweat. It’s not a place for fit people to meet and admire the fitness that is apparent within their chiselled physique. lol! You pay, I pay, we all pay. It’s all the same moneys. Sweat freely my friends.

2. No one cares how sweaty you are. Seriously, no one cares. In fact, if I see a person drenched in sweat, red-faced, out-of-breath it makes me work harder and all I feel is mad respect for their perseverance. In fact, I make a point of encouraging them because who doesn’t like to be encouraged and respected? Yesterday, I watched an older gentleman crack out chin ups like gravity was no big thang, and as I walked by I said to him “Wow, Impressive!” ha! I seriously was so impressed I couldn’t keep the thought from escaping my mouth-hole. Then his wife did the same! Wowzers.

3. Plug into your iPod. Before I get to the gym, I go onto http://8tracks.com and find a playlist for my workout. It depends on my mood, and if I’m doing cardio, weight training, or both. I turn up my music and zone out. I occasionally break out into subtle awkward swaying dance. It’s as subtle as it is awkward. Most everyone else is in their own little music zone too. Even if they are looking around between sets, it’s because they are formulating their next exercise.

4. There’s no set demographic at the gym. If you regularly go to the gym and pay attention, you will see every shape, size, age, and ability. There are no classes there. No rank of importance. We are all the same, that’s what I love most about it. It’s my safe zone where I feel accepted no matter what level of fitness I’m at. Because really, go back to #2. No one cares about your workout, they only care about their own.

5. You will work harder at the gym. You will. At home, I’m distracted by my kids, my dog who is always under-foot (I swear one day he’ll be my demise on a set of stairs), phone calls, door bells, laundry piles. When I hold a plank, I see dust bunnies under couches and then my head starts to wander into to-do lists. There are so many distractions there, home is where my responsibilities live. At the gym, once I scan my card, that’s my time. Since I made the effort to pack up my gym bag, throw on some runners, drive or bike there…I have no excuse but to get to work and make the most of my time.

6. Sweat with style and variety…Where else can you go, that has a variety of high-end equipment at your finger tips? Sure, you can fill up your home-gym with a few pieces of equipment, but to stock it with variety would be expensive. For the price of a membership or a drop-in fee, you can try different types of cardio, strength training, classes, TRX, free-weights, machines…it’s all right there. Don’t know how to use the machines? Most gyms will give you a free information session and go through each machine. Better yet, hire a trainer. Seriously it was the best investment I ever made. We invest money into our clothing, nights-out, gifts for others, starbucks..but when it comes to our health suddenly the price is too high. Try a 5-10 session package and learn the basics of correct form. You’ll not only gain knowledge, but confidence. Invest in your health.

7. You may just meet some inspiriting people there. If you go to the gym and feel like a fish out of water, just do what I do. Smile. Hold your head high. Be friendly. Before you know it, you have yourself a little gym gang that just happen to go the same time as you. It’s a community of support and respect that I’ve never encountered before. We don’t bother one another during our workout, but we nod or say hi. Wave. The odd chit-chat. An acknowledgement of respect and camaraderie. For an introvert like me, it’s muchly appreciated.

So what are you waiting for? Please don’t feel intimidated by the gym, if you want to go. Just go. You have every right to be there just as I do. And if you see me there, say hi! Wave. Awkwardly sway subtly as music fills your ear holes. Sweat freely lol!

I’ll leave you a whole lot of motivation thanks to the ever inspiring and wise Eric Thomas.

Have a great day! From my heart to yours,

Christine

The Ebb and Flow of Diet, Relationships, Weight, LIFE

Published on March 30, 2015 by Christine2 Comments

I used to weigh myself daily, sometimes several times a day sadly. I believed I needed something, a quantitative measure of the work I was putting in. I noticed something though, my moods arose and fell within that number. If it was what I wanted to see, my food choices changed (for the worse actually) and if the number was too high, I restricted too much. I placed self-value on 3 digits. Three insignificant numbers that had nothing to do with who I am as a person.

In 2013, I decided to only weigh myself once a month. At the first of every month, I stepped on my nemesis and logged the number. That one day would hold with it either a sense of pride or a feeling of failure. But I learned to move on quickly. The days in between contained the lifestyle I have come to love.

Last month as I was logging my weight, I noticed something. For the past two years my weight has gone up and down within the same 10 pounds range in the exact same months. Huh. So I started thinking about it, why is my weight the same during specific times of the year?

It’s because of the natural ebbs and flows of my life.

January’s weight gain is full of family love and Christmas cheer. Of buns rising on the table in the dappled light. Of gifts of baking from neighbours, friends and family. Of turkey, and stuffing, and cheersing to the year ahead. Of hibernation within the dark days.

March to April’s weight loss is full of runs in the sun and extra time to focus on the love of fitness. Of biking through puddles and jumping over patches of ice.

July to August’s weight gain is overflowing with campfire smores, BBQ’s and lazy boating days with full coolers and even fuller hearts as family set aside time to be together. Of walking paths of green a little slower to smell the flowers. Of passing twizzlers down the row of sunbathing sisters as we watch our kids play together on the beach.

Now that I’ve transitioned from diet mentality to Lifestyle, from losing to maintaining…I can relax a little and enjoy this journey without a critical mind.

This. Is. Life. My crazy, active, foodie, busy life.

This May marks 10 years at my goal weight. Just as there are ebbs and flows within relationships this too is the same. It is pointless to feel guilt followed by pride followed by guilt when there is so much life to be lived without worrying about what a scale says. I don’t need a measure in all reality. I need balance. I need authentic personal connection. As much as I absolutely love fitness (which I sure do), I also love sharing a lovingly prepared meal with those I love. No guilt attached, I know that I will run it off at some point because I’m committed to this lifestyle…so chill.

For every sunset there’s a sunrise, for every argument with someone you love there’s forgiveness and moving forward, for every season of indulgence and rest there’s a season of work and tenacity.

I’m thankful for life’s Ebbs and Flows for it brings balance.

From my heart to yours,

Christine

5 Practical Tips for Long-Term Weight Loss

Published on May 23, 2014May 23, 2014 by Christine6 Comments

Over the past few years, I’ve been asked the same questions
1) how I lost the weight
2) how I maintain my healthy weight

I’ve private messaged lots of friends and strangers about this, so I decided to write a blog post. This is just my experiences and knowledge through my journey to shed the weight and maintain my healthy weight. Everyone is different with unique strengths and abilities.

Five healthy lifestyle Q&A

Q: I don’t like vegetables and fruits. How can I change my diet if I don’t want to eat the green stuff?

A: Believe me people, I didn’t like fruits and veggies either. My fridge 10 years ago was full of processed, quick-t0-prepare foods. The crisper might have held a lonely shrivelled carrot or two. lol And often times, if I decided to be “healthy”, I would be purging spoiled produce a week later. But here’s the good news that I learned through trial and error: your tastes change drastically as you introduce new foods, and cut out the crappy foods. I was addicted to sugar and salt. I’m sure my insulin levels were used to their daily roller coaster ride. “Come on Insulin, let’s ride, wooop, wooop!” I never ate breakfast, ate a medium-sized lunch (usually at a restaurant with a friend because I was working full-time), and by supper the hunger pangs would kick in and I would eat and eat and eat. I rarely ate the majority of my daily calories in front of people but after the kids went to bed it was a free-for-all. The next morning, I would wake up with a big cloud of shame over my bed-head and scold the weak me for eating so much. Skip breakfast, and start the cycle all over again.

When I started researching healthy eating, I was overwhelmed by the amount of contrary information. No carbs/high fat, low-fat/more carbs, Protein heavy/low carbs/low-fat. It was all so much to take in. I was sitting on my deck one morning enjoying a cup of coffee while watching squirrels packing food, and birds scouting for worms on our acreage…and I thought: “why do you rarely see overweight animals (unless they are taken care of by humans)?” It dawned on me that we are all born with the knowledge of how much to eat, and the earth provides all the foods in their natural state that we need. We just have to retrain our bodies/minds to think of food as energy and not as a source of pleasure…at least not all the time. Balance.

So I started small. Cutting back on sugary drinks, cream-based anything, white stuff (including white bread and white rice), high-fat protein, highly processed protein and opting for more water, whole-grain carbs, leaner proteins, fruits, and loads of raw/cooked veggies. It was hard at first, nothing tasted “right” to me. I couldn’t believe how bland healthy foods tasted. As the days and weeks progressed eating healthier, I was shocked at how my body responded. My hair and nails were stronger, my complexion cleared up, I had more energy, I got that pesky office-sickness less, and above all else, the veggies started tasting amazing. Believe me, I was shocked. I was so used to artificial sugars and additives, my body didn’t understand what natural sugar was supposed to taste like.

It was also about balance vs. restriction. I love chocolate. If you take it away from me I will cut you. 😉 So rather than a king size chocolate bar, I ate a square of dark chocolate every day. Yup, there’s rarely a day in the last 10 years that I haven’t eaten a square or 2 of dark chocolate. I know that if I live too restricted, it will have the opposite effect than I desire. It will turn into a late-night binge fest after a day of calorie restricting. I prepare for my dinners out now. I will make even healthier choices & go for a run leading up to a night out at the Keg. And then I enjoy my night out without a drop of guilt. I savour those bites and eat consciously. Balance.

Q: I hate exercise, do I really have to exercise to lose weight or can I do it all by diet alone?

A: I was that girl who loathed exercise. I parked as close to the doors as possible. If I had a motorized scooter, I would have scooted the shit out of all the locations. I had brand new running shoes that might have well been used as door stops. I hissed at runners as they passed me. I secretly extended a middle finger to all things active. Hypothetical finger flick to your fit forehead if you had asked me to go for a walk, or heaven forbid a jog. Boooo, Hisssss, exercissssse. Crazy shit right there. Dramatic much?

Here’s the thing, if you simply rely on diet alone, it’s very tricky to balance it all. Our heart is a working muscle. It’s actually meant to be worked in order for our body to work the way it’s designed to. As we age, we naturally lose muscle mass. It’s a sad fact my friends. The only way to get that muscle back is to build it. Muscle also burns more calories at rest than fat does, so increasing muscle mass and adding cardio will aid in the calorie deficient required to lose weight. It works the same way for maintaining weight. All of that is just information, how exactly do you learn to love exercise?! You figure out what you are good at. You try a bunch of different activities and keep changing it up so you aren’t caught in a dull trap of monotony. You start small, and build up.

I am a very slow runner. I’ve been passed by people with wheeled oxygen carts on the running track before. True story. No matter how slow I run, I’m still lapping my sloth-ass-sitting-on-a-couch. The more exercise you do, the stronger you get, and before you know it what was once a challenge is no big deal the next week. It’s crazy how fast the body adapts and strengthens when you challenge yourself.

Don’t worry about doing it all at once, do a bit more, and then build up. Park further away from the door, take the stairs instead of the elevator, wear a pedometer and up your daily steps, turn up your music at home and dance while no one is watching (or dance while your kids are watching, I’m truly a source of embarrassment for them in that area).

Just. Move. More.

Q: I don’t have time to work out.

A: We are all busy. We make time for what’s important, so it’s really a matter of priorities. I just decided one day that my priority was health because my physically state affected all areas of my life. My relationships, my career, my physical/emotional/spiritual health, even my marriage. I wasn’t happy with myself, and physically I was sick. High blood pressure. Lethargic. If there was a sickness to be caught, I soaked it in like a sickly sponge. Back and knee issues, I was on a first name basis with my back-cracker. Kidney stones, which hurt like a mother-hubbard. Guys if you’ve ever experienced a kidney stone, you have come as close to what labour feels like as you are ever going to. High-five to you and your stone. I was told the reason for my plethora of stones was because I didn’t drink enough water. I ended up losing all function in my right kidney as a result of complications.

I look at it like this: Either I have time to exercise and eat healthy, or I’ll have to make time to be sick.

Since changing my lifestyle to a healthier one, I no longer have high blood pressure (no more pills!), I rarely get sick, I have more energy, I’ve been to a chiropractor once in 10 years, and I’ve yet to get another kidney stone. I’m an all-around happier person because I stopped putting my physical and emotional needs last.

Q: I want to lose 20 pounds in 6 weeks for an event, is that doable?!

A: It really doesn’t matter if that’s doable or not. Say you can lose 20 pounds in 6 weeks, what happens after? If you go to extreme measures, and by that I mean a lifestyle that you couldn’t possibly keep up long-term, are you ready to gain it all back? Because that’s usually what happens. By some estimates, 80% of dieters will regain the weight they lost or even more, within 2 years. That stat was scary for me as I was losing the weight, the thought of gaining it all back after all that work was terrifying. I calmed my fears with the realization that I found a love for nutritious food and activity. I wasn’t about to just stop doing what I loved once I reached my end goal. I knew this was going to be my life. And that fact made me (still makes me) excited for the future.

Q: What do you do to maintain your healthy weight?

A: My lifestyle now is not that much different from when I was losing the weight. There is more time however as I’ve learned to stream line exercise time and found more efficient ways to prep food. More time for balance, less restriction, a little less cardio/more strength training. I understood that once I reached that “finish line” it was more of a check point for a life race.

I hope something here is useful to you in your quest for a healthier you.

And because no post is complete without a picture, here’s one that has nothing to do with this post in anyway. But it’s true.

From my heart to yours,

Christine

12 Tips from a Chick on her 9 year Anniversary at Goal Weight

Published on May 19, 2014 by Christine5 Comments

Today marks 9 years at my goal weight. Every year I learn a little more about the elements needed for balance, peace, and positive body image. It’s not always easy, even 9 years later, to find that delicate balance.

9 Yrs Goal Weight Hopaluk — 9 Years at Goal Weight

This year has brought with it many personal challenges and I continue to struggle with positive body image. I wrote about those challenges HERE. My motivation has wavered from time to time as life has continued on with its usual ebbs and flows.

I’m writing this post for anyone who also struggles with their body image and finds it challenging to stay active and eat healthy.

Here’s what I want you to know.

12 Tips from a Chick on her 9 Year Anniversary at Goal Weight

1.~You are more powerful than you even realize

2.~You are beautiful. Perfectly Imperfect.

3.~If you want to make changes to the outside, it all starts on the inside. Start with one singular yet powerful belief that you can do it. You can be the person you want to be.

4.~Silence the negative. Weed it out. If that means you have to put up boundaries to an outside source of negativity, then do it. A positive mindset is critical. Positive out, Positive in.

5.~Feed your spirit with whatever it is that makes you feel alive. Maybe it’s music, the outdoors, coffee with a friend, praying, meditating, a long walk down a quiet trail. Your spiritual health is an important part of balance.

6.~The hardest part of any workout is lacing up those shoes. Just get out there and do it! Your body, heart, and mind will thank you. I often tell myself “suck it up buttercup” when I don’t feel motivated to get active. There’s not a single workout that I’ve ever regretted. 😉

7.~Nature provides clues to healthy sources of nutrients via colour. Fill up your cart will colourful foods from the produce department. Shop the perimeter of the grocery store. That’s where fresh lives. The middle section could sit dormant for years and it wouldn’t spoil.

8.~Really think about the hurdles you put up that keep you from reaching your goals. We all self-sabotage in some ways. Once you figure them out, write them down. Find strategies to avoid those hurdles or triggers. Once you get good at avoiding your triggers, your strength grows daily, and a new healthy normal takes over.

9.~Never underestimate the power of empathy and vulnerability. It’s OK to admit your struggles to a trusted friend. Sometimes just saying things out loud takes the power away from issues. And if someone finds safety within confiding in you, let them know they aren’t alone. I used to really struggle with being vulnerable and admitting faults/struggles. I’ve found the cure for that…a blog 😉

10.~You are going to have bad days, a bad week, hell maybe even a bad month. Momentum goes both ways. If you find yourself in a negative downward spiral (boy have I been there), you can change it. Remember you have the power to create your destiny. Just correct your course, and keep on swimming. You got this.

11.~If you are going to make changes to your lifestyle, think of these changes as long-term. Life (your very own life, the way you want it) and Style (you get to style it, the way you actually live this beautiful life). There are so many “quick fix” programs out there with promises of fast results; however, can that quick fix be maintained? I think that’s the biggest down fall to fast weight loss, what happens when you reach your goal? How are you going to maintain it? Personally, slow and steady worked for me. Good old-fashioned hard work and eating right. That’s the way our bodies are designed to function properly.

12.~Enjoy your journey! Tackling a big goal can be overwhelming. So break it up into smaller manageable goals and celebrate each and every milestone on your way to your end goal. Maybe your goal is to be more positive, happier, healthier, stronger, or all the above. All of those goals can be broken down further. Write it all down, and post it where you can see it. You’ll love the feeling of putting a check mark beside those smaller goals. It provides great motivation as you work towards your ultimate goal. Set rewards for yourself for each goal. Reap those rewards and soak up that pride. You are amazing.

I’ll leave you with a ‘lil Beyonce… “Strip away the masquerade. It’s the Soul that needs a surgery.”

From my thankful heart to yours,

Christine

Self-Efficacy: The Power of Beliefs

Published on May 3, 2014May 3, 2014 by ChristineLeave a comment

I went for an outside run the other day, my first outside run of Spring. We’ve had an extremely long winter here in Alberta, and I just couldn’t will myself to dodge ice and puddles so I opted for a winter of stationary cycling to nowhere. As I was running, the banter within my head started taking over with each stride. “I’ve taken too much time off, my pace is much slower now.” and “I bet I look like Phoebe from Friends when I run.”

As my unproductive self talk skipped like a broken record in my head, I found myself wanting to turn around and go home. I recognized this pattern of discouraging thinking from years of practice. These are the thoughts that give me an excuse to slip back into old behaviours that produce little action. The old version of me who was happy to sit on the sidelines of life and doubted I could be an active person, so I didn’t even try.

I realized this “not trying” thing, is something I’ve done for a large part of my adult life. Dreams are just dreams, because of my fear of failure.

And then out of nowhere, one powerful confident thought popped into my head. “You don’t live there anymore.”

It took me off guard…where did that come from?!

“Those old beliefs no longer serve you. Let them go. Keep calm and run. No matter how slow your pace is now, you are trying. You’re doing.”

And with that, I kept on running further than I have every ran before. I had some time to think about it when my run was over, and I realized there is always a payoff when living within behaviours that are destructive. So what exactly is the payoff to living a complacent life void of action? It’s safe within my comfort zone. There’s no failure there, because there’s no trying. Hmmmmm, interesting. And then I thought about the payoff within active living. There’s so many positives, it makes me feel ridiculous for comparing the two.

I don’t live there anymore.

Recently, I decided to pursue a 10 yr dream of getting my Personal Training Certification. I’m half way there. Out of all the information I’ve read through in the text-book, the one term that has stuck with me most is this: “Self-Efficacy”

Wikipedia’s definition: “Self-efficacy is the extent or strength of one’s belief in one’s own ability to complete tasks and reach goals.”

The strength within a personal belief in one’s ability is a key factor to successfully reaching a goal.

There is both power and destruction within our beliefs.

Self-Efficacy is so interesting to me, as I realized I have the power to mould my actions through my beliefs. I thought back to where I was at the start of this journey, and I truly believed I couldn’t do it. The end goal was too big. How was I going to lose close to 100 pounds?! I believed I was weak, void of will-power, with little motivation. At some point, you just have to dive into a goal and push the negative beliefs to the side. What made me dive in? One tiny little positive thought: “Start small”

I will never forget my first attempt at jogging. I drove to the Vermilion Provincial Park, put on a brand new pair of Nikes, and started walking. I told myself I would walk for 20 minutes, and jog for part of it. I jogged for increments of 20 seconds. I felt both freedom and discouragement within that first walk/jog.

Do it again.

And so that began my journey with exercise. As I successfully reached each small goal, my beliefs turned from “I can’t” to “I think I can” to “I know I can” to “what goal is next?”.

I realized the importance of music to set pace and cope with feelings that I didn’t want to deal with. I ran to Johnny Cash’s cover of “Hurt” when I coped with a miscarriage.

And I ran to Metallica’s “Don’t Tread on Me” when I was frustrated…

And a whole lot of Stevie Nicks when I was feeling nostalgic…

Over the years, my music choices have changed as I’ve grown and learned to embrace life with a lot more positivity. 😉 I’m more apt to choose Top 40 now, as long as it pushes me on. I love the 8tracks app on my iPhone. Check it out: http://8tracks.com

I know I have the ability to shape my actions now. I just need to believe I can do it. And just so you know, you can do it too. Your beliefs hold the power.

Here’s an interesting read on enhancing self-efficacy: http://www.psychologytoday.com/blog/flourish/201002/if-you-think-you-can-t-think-again-the-sway-self-efficacy

From my heart to yours,

Christine

7 Gym Myths Debunked via a Former Couch Potato

Published on April 14, 2014April 15, 2014 by ChristineLeave a comment

Recently at the gym, I was talking to one of the trainers. I commented to him that the gym was abnormally quiet, just a handful of people worked their little hearts out. What he said in reply got me thinking. He said: “it’s the same regulars here today, there’s not an overweight person in here.”

I hadn’t noticed the physical shape of anyone there, I was focussed on my workout. While I didn’t take that comment as judgmental, but rather an observation of the gym culture at that moment, it did put me right back into my pre-exercising head. I wondered why I didn’t feel like I “belonged” at the gym when I started this journey. I remember being fearful of the gym, all that equipment that I didn’t know how to use, all those fit bodies…like they would all stare at me and judge me while I worked out. I wish I knew then what I know now.

So I’m writing this to the fearful 242 pound couch-potato Me of the past…

from the dorky gym-lover of the future…

Myths and Fears of the Gym

Myth #1: Everyone will stare at me or worse yet, they will laugh at me.

Everyone at the gym is there to get their sweat on. No one is looking at anyone else. Chances are, many of them have the same insecurities as I do. The gym is just a place to go to work all your frustrations out, and show a little love to your heart and body in the process.

Myth #2: I’ll be embarrassed by my red-faced sweaty face.

Sweat is just our body’s way of cooling our internal rising temperature as we exercise. If we are sweating, that means we are working hard. If we are working hard, we are achieving our goal to get our heart rate elevated. As our heart rate elevates, we are actively burning calories. Further to that, the calories we burn at the gym are just a small part of the calories we burn after we leave the gym. Are you sweating during your workout? Congratulations, you are working hard! Personally, when I see someone sweating a lot during their workout, I have a lot of respect for how hard they are working. It motivates me to work even harder.

Myth #3: No one will show me how to use all that equipment.

There are always attendants & trainers walking the floor. Most gyms will show you free of charge how to use each piece of equipment. You probably have a friend who knows how to use them all. Ask them. Ask a stranger at the gym how to use a piece of equipment. People are happy to help.

Here my friend Kristine helped me out one day by showing me how to stretch using a roller after my run. Like a weirdo I took pictures of her so I’d remember how to do it for next time. ha!

Another day, my friend Linda showed Bon and I how to use a Squat rack…

I’m very thankful for their help!

Myth #4: The weight training area is for Men. Women will get big and bulky if they lift weights.

I bought into this myth big time. I used to think the weight training area was for “muscle heads”. If anything, strength training is especially important for women as we naturally have less muscle mass than men do. Further to that, as we age, we lose muscle mass. According to the National Academy of Sports Medicine: “Loss of muscle mass, also known as Sarcopenia occurs as a result of aging. After age 35 you will lose between .5-1. Percent of your muscle mass annually unless you engage in regular physical activity to prevent it. By engaging in regular resistance training and following a sound diet that includes adequate amounts of protein, you can prevent most of the muscle loss associated with age. Health experts recommend that you engage in some of the resistance training that focuses on all major muscle groups a minimum of 2 times per week and up to 5 times per week depending upon your goals.”

Ladies, don’t worry about getting big and bulky because of weight training. We just don’t have the genetic makeup for that (or the testosterone). I also didn’t realize how hard it is to build a lot of muscle. I used to picture body builders when I thought about strength training; however to achieve that form, you need to follow a very strict diet and spend a lot of time focussing on each muscle group. It’s not a reality for most of us. So muscle your way into that strength training area and reap the benefits of improved body composition (muscle is more dense than fat, so it takes up less room), improved resting metabolism, sharpened mental focus, reduced signs and symptoms of chronic conditions (arthritis, back pain, diabetes, depression), improved muscle strength and tone (which leads to improvements to daily life activities), improved posture/mobility/balance, reduced risk of osteoporosis, improved blood-pressure, and increased self-esteem. The benefits are endless.

Hire a trainer to show you how to lift with correct technique or join a class. There are also tons of free online resources. My favourites: http://www.bodybuilding.com and http://www.coachcalorie.com

Before you know it, your confidence will rise to the point you no longer feel out-of-place. Our bodies are incredible machines that adapt quickly & positively to increased demands. Adding strength training to your exercise program has huge positive benefits for your future health. Think of it as an investment towards aging with vitality. Everyone belongs in the strength training area. What makes one person more privileged to be there over another? Nonsense. 😉

Myth #5: I don’t have time to go to they gym.

Time management is tricky within our busy lives. Once you really look at the benefits of exercise and how it will positively affect all aspects of our life, isn’t it worth it? Even 30 minutes 3-4 times a week can produce big results. Don’t have 30 minutes in one chunk? Split it up into 10 minute segments. It takes about three weeks to turn an activity into a habit. Just keep at it, and before you know it, exercise will become an essential part of daily life. I often think about how exercise is essential for my positive mind-set. I wish there was a camera showing people their facial expressions before and after a workout. Exercise releases endorphins. There’s a reason they call it “Runner’s High”. You actually feel a high when you are done! ha! How great is that?! Go get your daily exercise high. 🙂

Myth #6: I don’t “belong” at the gym. I’m not one of those fitness junkies.

Oh my, did I believe this myth. Now that I’ve travelled this road to reclaim my life for 10 years now, I now understand the importance of a well-rounded balanced approach to health, happiness, and vitality. It’s not about a number on a scale or a short-term diet. For me, it requires a lifestyle of eating healthy (I follow the 80/20 rule), cardio, strength training, flexibility, and a focus on those elements that feed my soul and mind with positive. The old me would have read that last sentence and rolled my eyes. I just didn’t realize the joy that would come from living this way. The idea that another’s health and well-being is more important than my own is ridiculous. I used to believe taking that time for myself was selfish. It’s not selfish to take care of your body, mind, and soul. It’s essential for health and happiness. Of course we all belong at the very place that houses equipment to improve our cardio/muscular health.

Myth #7: I’ll go to the gym when I’m more fit.

I had to take the power & intimidation out of the word “gym”. It’s just a space to sweat and work. That’s all. What I’ve gained from that atmosphere is something I didn’t expect. Although I prefer to workout alone, I have gained social interaction I didn’t expect. The people I have met at the gym are amazing. There are no classes of people there. Those business professionals who sport a suit in their day jobs wear sweat pants just like I do. We are all the same, working towards a common goal. It’s not about your external appearance, it’s about pushing yourself a little further every time. Gaining confidence with each workout. It’s about feeling pride within your efforts. Why does one have to be at a certain fitness level to enjoy those elements? Again, ridiculous nonsense.

If you share any of these myths that I once believed, I hope I encouraged you to think about the gym atmosphere in a different way. Go try it out if you’ve been fearful to do so…what do you have to lose (except a bunch of calories burned and a whole lot of stress of your shoulders)?

From my heart to yours,

Christine

The Privilege of Complaining

Published on April 10, 2014 by Christine2 Comments

We just returned home from a wonderful first-ever-family tropical vacation to Mexico.

Click HERE for some Ocean/tropical eye-candy.

Leading up to our trip, I researched the resort Sandos Playacar like a mad woman. A chick could spend an entire day reading reviews on Trip Advisor. I know this because I did and after reading many a review I was so confused whether it was good, bad, or so/so. I took the negative reviews with a grain of salt, because I’m not that picky. Give me friends/family, a cold drink, a chair by a pool, food I don’t have to cook, a clean room, and I’m a happy girl.

When we got to the resort and spent our first day playing by the Ocean, swimming in the pool, eating our weight in Mexican fair, and enjoying a few Cerveza’s with my hubby, I couldn’t help but think about how complaining is a privilege to many of us. If we have food on our table, a warm home to call our own, sports to take our children to, a school to attend our Kid’s Christmas concerts, a religion to practice without threat of persecution, words to speak freely, and a relaxing trip to take with our family….then we are privileged.

One of the main complaints I read on the message board was “It’s a really long walk from the rooms to the beach” and “it takes forever to wait for a golf cart to pick people up”. One commenter said “I waited 10 minuets for a golf cart, and I finally just walked there myself.” I was expecting a long walk through hot coals the way many commented about it, and what I found was a 5-10 minute walk tops through beautiful trails surrounded by lush vegetation, birds of paradise, palm trees, & monkeys. Golf carts passed by us every 5-15 minutes. Perhaps I sound like I’m standing on a soap box, but because of my life experiences I feel strongly about this point. To be able to walk or even jog is a gift. If you have your mobility you are blessed. I have witnessed my sister lose all her mobility due to MS. What she wouldn’t give to walk “a really long way” to the Ocean.

Complaint: “they staff didn’t always greet us as we passed by and some didn’t know English”. Ummmm….it’s Mexico. English is not their native language. We are vacationing on their land and the staff work their asses off while we lounge by a pool. I was in awe of how hard they all worked. They work circles around me. It was so hot out, and they were working in that heat with pants/work boots/shirt while we sauntered by (or flew by in a golf cart) sporting bathing suits and flippy floppies.

Complaint: “My clothes were musty when I got home from the humidity.” Ummmm…that’s because there’s an ocean right outside your air-conditioned room.

Complaint: “The food wasn’t that great, we were sick of the buffet after a week.” Ok, the food! There were so many choices everyday and a different choice every night. I had to roll my ass to my room because there was so much delicious food every where we looked. Food for 24 hours of the day. And outside our all-inclusive resort, there is poverty.

Complaint: “It was loud”. Yes, the sounds of people enjoying Zumba, kids laughing in the pool, and music floating on the tropical breeze can be loud for sure.

Complaint: “The rooms are outdated”. I don’t know about you, but I don’t go on Vacation to stare at a modern room. There’s a whole ocean outside the door, and so much eye candy to look at.

Now the irony of a post complaining about complainers is not lost on me. 😉 I’m writing this as a reminder for my own privileged tush too. I have a blessed life. I need to remember that. I complain about ridiculous things.

This is the main reason physical fitness is so important to me. I have the gift of my health and legs that will run if I urge them too. I’m thankful for my health, for my family/friends, for my home, for my life, and for the gift of insight.

From my heart to yours,

Christine

One Year of Strength Training Results

Published on February 17, 2014 by Christine2 Comments

The other day I weighed in for the first time in weeks and I realized it’s been a full year since I’ve started strength training…thanks to all that I learned from my fabulously focused trainer friend Shannon Olsen and from the kind and inspiring Kristine Rustand of BMS Bootcamps . Prior to working with these wonderful ladies, the majority of my exercise was cardio based with a bit of strength training. For the past year, I have focused on strength training with a bit of cardio. It’s been a complete change in the way I train to maintain my health and wellness. I love the focus and pride weight training gives me.

Because our society can be so weight loss centered…here’s my weigh-in results after one year of strength training:

I lost a total of 0 pounds.

That’s right I weigh exactly the same one year later.

If I were to base my results on the scale, I would feel like I failed or at the very least I would feel like I didn’t make a whole lot of progress.

Weight Loss: 0

BUT…

Strength Gain: I’ve increased the weight I can lift by over 100% in some areas. From squatting my body weight, to squatting 140 pounds for several sets. I’ve gone from a shaky total of 12 pushups to 3 sets of 12 incline pushups. I’ve gone from a dangly no-hope-of-pulling-up-my-own-body-weight to actually being able to do a couple of pull-ups unassisted. That’s HUGE for me. A year ago I had no idea what a deadlift was, today I deadlift a couple of times a week progressing in weight as I gain muscle. At the moment, I’m at 3 sets of 12 lifting 110 pounds. It shocks me each month that I can increase the weight I can lift in every area. It doesn’t seem possible in my limited mindset.

I was always intimidated by the “guy zone” at the gym. The weight training area was off-limits. I felt like I had no business being there. My biggest sense of joy comes from the confidence I have in that area now. When I see the squat rack free, I get all excited. ha! I used to spend my entire time at the gym on a treadmill, running to nowhere. There’s definitely a place for running, but now it’s a part of the plan….not all of my plan.

Aside from my new-found-happiness via weights, the greatest gift has been through the incredibly motivating and uplifting people I’ve met this year by consistently going to the gym the same time of day for a few days a week.

The man who was run over after his motorcycle crash…he spends hours at the gym strengthening his new legs.

I met a man the other day who has two brand new knees. After 6 months at the gym and rehabilitation, he was able to climb the rocks in Mexico and jog on the beach with his grandchildren. He said this to me last week: “take care of your body, because when you get to my age, you need it to enjoy your retirement.”

I met a Mom who found self-confidence and purpose through fitness as she coped with her kids leaving for school.

I met a man the other day who showed me how to use battling ropes. He’s got some years on me, but he kicked my ass! As he showed me all he can do, I could feel how proud he was of his progress. Seriously, kicked. my. ass.

I met a woman who progresses every time I see her. She leaves her heart on the gym floor and through one little compliment I gave her about how she motivated me to work harder, we now exchange smiles and hellos rather than two strangers passing by.

And finally, I’m always encouraged by a man who walks the track as he recovers from a stroke. His strength of body and spirit amazes me. He just keeps going and if you could see the expression of determination on his face you would be inspired to just get out and walk a lap along with him.

I’m sharing all of this today because for years I was caught up in judging myself based on what a stupid scale read. I know many of my friends struggle with this as well.

If you have worked hard towards your goals and you are frustrated with your progress, I want to encourage you to focus on the strength you are building in both your body and mind. Focus on how much farther or longer you can run. Focus on the uplifting of your spirit as you sweat out the stress. Focus on increasing the weight each session or the amount of reps you can do. Focus on uplifting others through the joy you feel. Get out and live! Remember where you started, but more importantly WHY you started. Where you are at today in your fitness, is another person’s goal. Be good to yourself and enjoy the ride.

This past year has been a gift as I’ve learned so much more about the limits (or what I thought was my limits) of my mind and body. The correlation between the two in undeniable.

If you don’t know where to start with weight training, go hire a trainer. It’s worth every dollar! Check out: http://www.bodybuilding.com . Great resources for free! (who doesn’t love free)

From my heart to yours,

Christine

I am a Work in Progress

Published on November 12, 2013 by Christine2 Comments

I am a Work in Progress.

As long as I put in the Work, I will make Progress.

I will always be a work in progress, and for that I’m thankful.

There is no finish line. There is no quitting. There is no end goal.

There is just more.

More to learn. To grow. To give. To receive. More goals to set once one has been reached.

Everyday I will commit to work.

Work encompasses many areas, and I will remember that my goals are to grow spiritually, mentally, and physically.

Without one of those elements, I can not attain balance.

And balance is required to progress with quality.

I am not a size of clothing, nor a number on a scale. I am not a stereotype nor an age.

I am so much more than I once believed.

Perfectly imperfect.

I am a happy heart full of gratitude and I will remember that positivity is a choice.

I will choose to be an energy giver, and not a ~~energy taker~~.

I will live life with my eyes wide open. Inspirational stories walk all around me and their strength and tenacity feeds my soul.

I am grateful for my health and the wealth of love that surrounds me through authentic relationships.

I am thankful for those who share their struggles with a vulnerable spirit yet continue to get back up every time they fall.

Thank you to all those who challenge themselves every time that inner voice of doubt says “I can’t do that“. I see you crushing your goals, and with every drop of sweat your determination and strength screams: yes I can.

Progress not Perfection.

Where there is progress within challenge, there is pride of accomplishment.

I will forever be a work in progress.

From my heart to yours,

Christine

The Last 10 Pounds

Published on August 22, 2013 by ChristineLeave a comment

I’ve maintained my goal weight for 8 years; however, I have lost and gained the same “last 10 pounds” many times. I weighed in the 140’s once for about a month. I went a little coo-coo for co-co puffs trying to maintain that weight. I quickly realized weighing in the 140s was not ideal for my lifestyle (which includes movie popcorn, chocolate and wine from time to time). 😉

I’ve learned so much losing the big chunk of weight, but I’ve learned more maintaining my goal weight. When I was losing the weight, weekly weigh-ins were a welcome accountability tool. I needed to see progress and it was measured in pounds lost.

Now as I continue into year 8 of maintaining, the scale has (at times) become an obsession. I know myself well enough to know that weighing weekly, sometimes daily, takes my mind into a place that’s not healthy. It puts a number on healthy living and I don’t want to live that way. Now that I think about it, the term “healthy living” sounds so boring. Very House on the Prairie running through a garden with a petty coat on. Maybe I should think about it as “vibrant living”, because that’s how this lifestyle makes me feel.

Here’s the thing, I’ve found a lifestyle that is more addicting than the potato chips I used to eat by the bag. There is no better feeling than the adrenaline and endorphins exercise gives you. If I read what I just wrote 10 years ago, I would be rolling my sleepy eyeballs from my very comfy couch. I’m so thankful that I stuck with it one little change at a time to actually change a whole lifestyle. Eating whole foods feeds my body energy in the same way processed foods sucks the energy away. You want to feel alive? Go for a run in the sun and feel the wind in your hair, feel the trails beneath your feet, feel the pride of accomplishment when you are done and drink a gallon of water to cool down.

Think about those who are struggling with their health, without the ability to run or walk, and how they would perceive a healthy person complaining about exercising. I look back to my days wasted with little movement and I want to scream from the roof tops how thankful I am for this new lease on life.

Back when I weighed 242 pounds, I didn’t understand what healthy “felt” like because I had lived a sedentary processed lifestyle for many years; which had become my new normal. I use to focus on photos of a former “skinny” self; and I foolishly focussed on what skinny “looked” like. I focussed on an external physical ideal that if I could only get back to, it would solve all these issues that had plagued my heart while living life in an obese frame.

I believed that once I hit this perfect goal weight number, my issues would melt away along with my fat. My issues hitched a ride on the back of the treadmill, and once I saw that magic goal weight number on the scale, those issues and insecurities were (and are) still here to deal with. Now I have to find ways to deal with them that doesn’t involve food. Tricky tricky.

Over the summer every year, I gain back the 10 pounds I lose in the winter due to holiday foods and less activity (sun tanning while watching kids play doesn’t burn as many calories as one would think). Every August I return home and run to the scale. Then I panic when I see the gain and I feel horrible about myself when I realize I can’t fit my jeans. I obsess. Weigh daily. Beat myself up for eating ice cream at the best dairy bar in the entire world at Jumbo Beach. Stress. Eat. Weigh. Attach my self-worth to a reflection in the mirror and a number on a scale.

This year, I’ve decided to do things a little differently. I put away my scale. Yes, I was excited to get back to my regular lifestyle and I took the time to think about what this lifestyle provides the quality of my life. I need to feel balanced, healthy, and whole. Because it can’t be about a number on a scale, or a size of jeans, or a physical ideal. All of those ideals fade away and are not sustainable as a goal. Instead I need to focus on a fitness and health goal, which has many levels to meet and new goals to reach.

I’ve had to correct my thought process as I begin my run. My thoughts start out like this…

“pick up your pace, you burn more calories that way. your pants are tight, get more cardio in so you can lose these last 10 pounds.”

Then I check myself.

“I’m not running to burn calories, I’m running because I love the freedom running provides my mind. I love the feeling of euphoria when the run is done. I run because I’m able. I run to clear my mind. I run simply for the love of running”

Same goes for eating. My thoughts go like this…

“cut down your after-holiday calories. you can’t eat that tubby tubberson.”

And then I check myself…

“eat food to fuel your run, you need energy to enjoy it! Eat clean, you know you feel more vibrant and have more energy when you eat that way. Eat to fuel your body to live life the way you want to…with energy and a zest for life. ”

Am I comfortable that I can’t fit my jeans after holidays? Nope. But, I’m not going to stress about it. Holidays were great, getting back to the routine of daily life is great. That’s life! Chill out. It reminds me why this lifestyle is so important for my health and vitality. Balance is so important!!!

I am not a number on a scale.

My happiness is not derived from a physical ideal.

Living vibrantly is how I feel within when I honour my body by making good choices, challenge my mind, and feed my soul with positivity which allows me to give that to others.

So maybe the energy worrying about what my body “could” look like if the last 10 pounds were not kicking around would be better served enjoying this crazy beautiful life.

A few photos from holidays, family is food for the soul…