Tag: Healthy Living

It’s none of your business (and none of mine either)

Published on by Christine4 Comments

As my life travels along, there’s always a life lesson theme that pops up when I need it most. Maybe it was always there, and I just wasn’t ready to not only hear it; but to apply it to my life.

I was talking to my dear friend Linda Lou yesterday morning (we have the BEST life talks), and we were discussing this concept: What others think about us is none of our business. Now for a people pleaser like myself, that’s crazy talk. lol

Further to letting go of what others think about me, it goes beyond that into relying on my instincts, trusting in myself to make the best choices for me and my kids, and actually LIVING out loud.

Get out of my head, and start living.

What a concept!

I can truly relate almost any life dilemma back to reclaiming my life when I lost the weight, and this is no exception.  If I had listened to every opinion out there on the best way to lose weight, oh my…how overwhelming that would have been.

When I’m asked my opinion about a food plan, I try my best to just ask questions: Does it work for YOU and your lifestyle? Is this sustainable for your whole life? Is it excessive leading to frustration? Are you showing self-care by fuelling your body this way (which naturally eliminates most restrictive food plans)? It’s really about creating a healthy relationship with that one thing we need to keep us alive: food. Turn it from a negative view into a positive. I’m in control of my choices. How great is that?

Back to caring what others think: here’s what I learned going though my divorce…

It’s no one’s business.

I certainly don’t owe an explanation to anyone except within my core family unit. It’s no different if I was to go up to someone and say “Why are you still married? Did you think about this?”  haha!  It’s ridiculous and entitled to think my opinion should have any barring on another’s life choices.

So I worry about me, and my house.

You do you, I do me.

That’s not selfish. It’s trusting in myself and understanding I am doing the best I can with the tools I have. If I keep investing in my personal growth, I will have more tools to be a better version of myself.

Other’s opinions of me are fuelled by their own values, experiences, inner conflicts, curiosity, whatever; but it’s none of my business what other’s think about me. And that’s so freeing.

I’m ready to start living out loud, on my terms. And I am! 🙂 I’m a great Mom. My kids tell me way more than they should 😉 lol  They feel safe to share. They have a voice in my home. I’m so proud of them. It’s taken me a long time to be proud of myself as a Mom. I wanted to be perfect, and that’s exhausting.  No one relates to perfectionism. It’s actually a barrier to human connection.

I have lived within my head for a long time, and action was halted because of doubt. I want certainty. I enjoy my little comfort zone.

But guess what…nothing grows within comfort. Nothing is certain in life (except death and taxes as that cliché goes).  I will never reach my goals if I don’t act on those dreams.

My instincts were a whisper before; now they are a roar I can’t ignore. I now understand it’s because I trust myself again to make the best choices possible for my home. I answer to 3 people (and one God), and those 3 people are a little fierce army I carried around in my body for a bit; but always in my heart.

I would encourage you to listen to your own inner voice. Pay attention to what drives your soul. Understand your core values, and align your life to them (that includes your circle of influence). Spend your valuable time with those who believe, uplift, support you. Those who make you laugh and take your mind to a happy place (those are my favourite kind of people).

You have one life. Be happy, grateful, proud.

But please start living out loud even if your voice shakes…then again that’s my opinion and you certainly don’t have to listen to it. 😉 Touché  ha!

In the mean time, I will keep on living, laughing, and trudging on. No one said this life would be easy, and I’m thankful for that. I would never appreciate the light the same way without the darkness. I am standing within my light; and ohhhh my it’s beautiful within it’s imperfection. I have all that I need and I am so grateful.

From my heart to yours,

Christine

 

Bringing it back to Love

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I had a conversation the other day with a friend about health and fitness. She said to me: “but it’s easy for you, because you love working out.”

And as customary for me, I over thought that idea. Do I really love working out? Do I love the muscle fatigue when I get to set 3? Do I love the urging my body gives me to just get through a run even though I’d rather be chillin’ on the couch? Do I love visiting the grocery store with sleep nagging at my spirit after an evening shift…knowing if I don’t prepare for my week, I will make horrible nutritional choices?

What it comes down to for me can be surmised into one word…

Love

There was a time when I didn’t love myself and my obese frame was a reflection of my choices. I was stellar at loving everyone around me, but horrible at showing care for myself.

That’s exactly what this journey has been about for me. Unconditional Love, embracing the flaws and all.  The weight loss was a byproduct of finally taking care of myself: Mind, Body, Spirit.

I run because my legs are able and it clears my mind providing clarity.

I lift weights because it mimics life. If you don’t use it you will lose it. I want to be Betty White old…full of vivacious energy and zest of spirit.

All of those fancy weightlifting terms like “Squat, Deadlift, Row, Press”; these are all every day life activities. We all literally squat several times a day, every single time we sit down. We deadlift every time we drop something and pick it up. We row when we pick up our kids. We press when we put dishes away.

I see it as an investment into my children’s future. I want them to visit me at a cottage by the lake when I’m retired, not an old folk’s home.  I want to take care of myself; so no one else has to.

I now look at food as a vehicle to provide me energy, health and vitality.  It’s 100% MY choice. There’s no one else to blame around me for what I put into my body.

I used to play the blame game: if only chips weren’t brought into my house. If only my friend’s didn’t ask me to go for nachos (I will slice a bitch for a plate of nachos…clearly it’s a trigger food for me).

Whatever circumstances that bring you challenges surrounding making positive food choices (whether it’s donuts in the coffee-room, or no time in the morning for breakfast because of your fast paced life), these are your obstacles to overcome. You will either succeed despite these obstacles, or you can continue to blame. It’s all a choice. You have the power of that, and that’s ridiculously freeing when you exercise your right to choose.

I am honestly so thankful for these obstacles when I was not only losing the weight, but also into year 12 of maintaining.  I had/have to create fail-proof strategies to deal with my own issues surrounding food. I choose to turn that into power.

Two years ago, I was shopping in this quaint little store and I stumbled across a necklace that had the following inscribed on it in tiny lettering.

“You always have a choice”. 

I wear it often, it’s a constant reminder that I am the author of my life.

Every day I choose to bring it back to LOVE.

Love for myself.

For my children, family, friends, clients, coworkers.

For strangers I pass on the street. Positive energy is infectious.

I hope you choose LOVE toady in all you do, and if I happen to see you today…I will do my very best to send the most positive vibes your way.

From my heart to yours,

Christine

 

How to Lose Belly Fat

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I used to think that you could target belly fat by doing specific exercises and focussing much time in the gym on Abs.

I look at it like this: there are 3 powerful components at my disposal to not only lose, but also maintain my healthy weight.

I can use these 3 tools in whatever capacity I need to as my lifestyle changes and life naturally follows the ebbs and flows of busy. Sometimes that means more focus on my nutrition and less on activity when my life gets hectic. And when I have more time, I focus on strength training, and less on the other elements (and vice versa with my cardio).

It’s an ever shifting balance but thankfully, the scales of balance have always levelled out for me. I enjoy eating (this girl can throw down at a dinner table), so I love that I have cardio/strength training to supplement that.

Pyramid of Tools:

Nutrition and Water

Resistance Training: Strength 

Aerobic Activity: Cardio

I quickly learned that weight loss is not localized and the most important tool within my control is my diet (that’s why it’s on the top of the pyramid).

Back to that pesky belly fat we all want to shed. Belly fat is visceral fat. You can strengthen the abdominal through exercise, but until you get rid of the visceral fat, you will not be able to see the fruits of your labour.

There is a saying “abs are built in the kitchen”.  Boy have I have learned this truth through the years. You simply can not out run a bad diet. There are certain types of foods you can eat that can help you lose weight, and when paired with exercise (both cardio and strength training), the belly fat decreases. Yay! That’s great news right?!

Another fun fact I learned, fat cells don’t disappear, they just shrink. WTF?! So there is no finish line for me, I have found a lifestyle I’m completely in love with which allows me to maintain my healthy weight, and practice gratitude for this healthy body. It’s an act of love to take care of myself.

So here’s some tips on the nutrition side of the pyramid:

Choose foods high in soluble fibre.

Soluble fibre absorbs water and helps slow down food as it passes through your digestive system. Studies show this type of fibre promotes weight loss by helping you feel satiated so you naturally eat less.

Foods high in fibre:  pears, strawberries, avocado, broccoli, apples, raspberries, bananas, carrots, beets, brussels sprouts, lentils, chickpeas, kidney beans, split peas, quinoa, oats, popcorn, almonds, chia seeds and sweet potatoes.

Choose lean protein sources.

Protein raises your metabolic rate and helps you retain muscle mass during weight loss. A diet with a focus on lean protein, complex carbohydrates (think veggies/whole grains), and healthy fats will also help you to feel full and regulate your insulin.

Lean protein sources: fish, wild game, chicken, turkey, bison, beans/lentils, eggs, soy, cottage cheese, nuts/nut butters, protein powders (whey, soy, veg).

Cut out refined sugars.

There are countless studies linking belly fat with a diet high in refined sugars. Sugar is like a drug. It can feel impossible to control cravings when you ingest large amounts; personally, I try not to eat sugar “in moderation”. It’s a trigger food for me, so cutting it out as much as possible worked best for me. There’s no more roller coaster of energy…which wasn’t even true energy but rather spikes in my blood sugar. When you go up you must come down.

I choose foods that keep me coasting straight and steady. Like top rolled down on a converatable, hair in a scarf, sunshine on my smiley face. lol  I feel in control and have a steady source of energy from my food choices.

Food is fuel. Choose wisely. I can’t even begin to explain the amazingly positive difference in my moods, energy, and all around happiness when I gained control over my sugar addiction. My family is thankful for that change too. 😉

Avoid drinking your calories.

Most fruit juices, pops, cocktails are not only high in sugar, but the body does not process these types of calories the same as food counterparts. There really is no nutritional value to drinking orange juice, versus eating an actual orange and choosing water with lemon instead.  Fruit juices may contain some vitamins, but they also contain as much sugar as a soda pop.

Avoid foods that contain “Trans Fats”.

Trans fats have been linked to inflammation, heart disease, insulin resistance and abdominal fat gain in studies. I know…yadda, yadda, yadddda. But seriously friends, read your labels. These are often listed as “partially hydrogenated” fats. Not all fats are created equal. Some fats are heart healthy like Omega-3 fats found in Salmon. Omega-3’s are termed essential fatty acids because the body can not produce them on its own and they are essential for health.

Drink Water

This is quite possibly the most important and simple tool at your disposal. I aim for 100 oz a day or 4 of those Costco contego bottles.

Track your nutrition with a free online app.

This not only helps me stay accountable, but it also gives me a valuable snapshot of my day and a look at my macro breakdown (Protein/Carbohydrates/Fats). I can clearly see how much sugar, fibre, sodium, protein, carbohydrates, and fats I am consuming every day. I do not focus on calories, but rather quality of my calories along with the activity I fit into my day. Knowledge is power. We all know to lose weight, you need to consume fewer calories than your body needs. I try not to make it overcomplicated.

Use Cardio as a tool.

Cardio is not only vital to heart health, but it’s an essential tool to burn calories. When you combine cardio with strength training to gain muscle, you can change your entire metabolic rate. Read that last sentence again and let it soak in, because it’s so freaking amazing. You can change your entire body composition!

For me, intensity is key. The human body is brilliant; it adapts quickly to whatever you throw at it. To avoid plateaus, I mix things up…always keep my body guessing. Add cardio into my strength circuits, go for different intensity runs through out the week, combine walking/jogging/sprints…just mix it up (plus I won’t get bored). Try new cardio activities: bike, swim, hike, get out with the kids and get active.  If you have the ability to run/move/jump/walk, you are so blessed. Many are not afforded that luxury. Look at it as a gift.

Build Muscle

Muscle is an active tissue, which means you are burning calories while you are chillin’ like a villain long after your workout. We naturally lose muscle as we age, so the only way to get muscle is to build it. If you build it, health will come.

Not sure where to start? Hire a personal trainer so you learn proper form and avoid injury. If you are in my area, send me a message. 🙂 And oh my my, it’s addicting, I just love my one hour of lifting time. I zone out and feel so powerful and full of pride. Results come quickly when it comes to strength training.

  • Use cardio to burn
  • Strength to build a strong foundation (like a house made of bricks)
  • Food to fuel your amazingly beautiful life

It’s as simple as that for me; and my happy weight was a byproduct of that equation (along with a healthy dose of self-love).  Treat YOU just as you treat those you love most in your life.

Reduce stress and get your sleep.

Studies have linked the stress hormone “cortisol” to increased belly fat storage as well as increased appetite.  Do whatever feeds your spirit in a positive way: go for a walk/run, try yoga, go kayaking, go for a hike surrounded by beauty.

I mean come on my friends!!!! Look at this amazing planet we live on….move as the body is designed to and soak up the beauty around you.

Practice gratitude for all the blessings in your life, and start your day off that way (listen to Peter). We may not be able to control the stressors in our daily life, but we can control our perceptions and outlook. It’s in HOW we handle that stress that’s most important.

Move more, eat quality, feed your body/mind/spirit in love, rest, be ever grateful…repeat.

The body is a miraculous machine, it’s always in a state of healing. When I think about the years I abused by body with no activity and highly processed foods, I’m amazed it just kept on urging to move.  Yes, it can feel like it takes a long time getting that weight off, but when you compare it to the years spent abusing it….it’s not even comparable.

What took me almost two decades to put on, my body responded in love within 18 months (and I had my beautiful girl in the middle of it all). How amazing is that?! So very grateful.

From my thankful heart to yours,

Christine

Lessons learned from a former couch dweller

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I was having a conversation with a friend about overcoming injuries that crop up when you are training.  It’s very frustrating when you are working hard towards a goal and your body decides be uncooperative. I mean get with the program. lol

This has happened to me several times through the years, and I’m reminded each time to be gentle with myself.

That’s not the same as giving up.

It simply means I continue around my injuries. Give it time to heal. Be gentle. Train in creative ways. Because injuries happen. They would happen if I sat on the couch everyday too. I had way more injuries when I sported an extra 100 pounds around on my frame. I had a season pass to my chiropractor. I didn’t even call him doctor, just his first name. I knew more about him than my hairdresser. I knew he liked to take long lunch breaks; which I dreaded when my back locked up at lunch time. I don’t even have my very own chiropractor anymore. lol I do however have my own Hutterite; because I hate gardening and they make all the colourful veggies grow.

If my knees are bothering me, I can still move in other ways. Swim. Bike. Do an upper body circuit. But stay off the couch…that couch I used to retreat to like a trusted friend. It was just a metaphor for giving up on living the life I knew I should. I can’t recall a single awesome memory from that couch. lol I do remember a lot of frustration, fear, depression…how did I get here?

I have an old IT band injury from running the same path where there’s a section of uneven driveways. It’s on one leg, because I ran the same direction for a very long time. It never occurred to me to take a different path or run a different direction. Isn’t that how it works in life; we don’t even know we are doing damage to ourselves while we are immersed within a rut.

Until you find a better way.

Another big lesson I’ve learned over the years: You must change things up. Complacency is never a good idea within health and well-being.

I try to correct myself when I sum up this journey by using the word “fitness”. It’s so much more than that. It’s the mind/body/spirit connection all wrapped up in beautifully continued transformation within well-being: the act of being well.  I know this is the path I’m meant to be on, because it’s exactly how my body is designed to function best.

It’s a daily choice.

Today I choose to go out in the sunshine and go for a walk. Not to burn calories, or to make my daily quota of steps on my fitbit (although that’s an annoying addiction some days…am I right fitbitters?); but rather to enjoy the healing power of nature and sunshine. Living in Alberta, I know these days are to be cherished…the snow and dark is coming. lol

I will uplift those who cross my path, and choose my words with intention. I can be negative or positive. I can transfer a vibe of chill/relax/happy or I can be an Eeyore. We all have Eeyore’s in our lives, I would be mortified is someone described me that way.

That’s the amazing thing about living in the dark for a long time; when you find light, you are so grateful for it…it’s stays with you and becomes a part of your spirit.

I hope you have an amazing sunshiney day. Remember to be gentle with yourself. 🙂

From my heart to yours,

Christine

The Power of Accountability and Friendship

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A few of us ladies, all on our own unique path of health and wellness, have decided to combine the power of accountability along with camaraderie.

We are friends who sweat together; yet separately on our own time. lol Like active introverts.

What started out as a way to motivate some of my clients to get their cardio in when they are not in the studio training; has trickled its way right into my heart (and kicked my butt in the process).

The deal was, they were going to text me a photo of their sweaty faces after their workout. With each beautiful sweaty faced text I received, I felt this urging in my spirit to run. I have been very focussed on strength training and less on running my 5K’s which are as important to my soul as it is to my heart. Heart healthy in all the ways.

Run…

Away the daily stresses.

To feel alive.

To feel the sunshine on my face and the wind in my hair.

To feel thankful that I have the ability to run, walk, sprint; when others do not have that luxury (love you Janice).

To remember the strength of the human body and spirit.

To feel that rush of endorphins; even through the uncomfortable.

To live outside my comfort zone. Nothing grows in comfort.

So I ran.

And then I ran again.

With each text I received, I made the time to run. Because I’m just so proud of them it makes my eyeballs leak.

I am so thankful for the genuine connections I have made because of fitness.

These relationships are forged on authenticity, vulnerability, positivity, laughter, and pride in one another’s tenacity to never give up.

To keep pushing through the hard days.

To challenge not only ourselves; but one another.

To fight the urge of complacency because there’s a better way to live. There’s no going back.

Live actively, wholeheartedly, and with determination.

Run on my soul sisters. ❤

From my heart to yours,

Christine

On Goal Setting

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I received a message from a friend that made me think on the topic of Goal Setting.  She has read Miracle Morning and asked how I set up my goals, especially if my personal goals may not align with another within my circle of influence.

I’ve always operated under the idea “You do You, I do Me”. All that means to me, is the only person I can control within my life, is myself. I have zero control over anyone else’s actions and reactions.

My choices, actions, dreams, belief systems are mine alone. I find that knowledge empowering, rather than defeating. It allows me to let go of control within my environment and set up what works for me.

Would it be nice if everyone around me just naturally aligned with my value system and thought process? I have come to the conclusion, it’s quite the opposite.

I have learned more about what works for me from having opposing beliefs around me, than with like-minded people who share similar beliefs and goals.  While it’s important to create a circle of influence/support network with like-minded people, don’t underestimate the power of those who challenge your values/goals/and beliefs. Look at that as a way to further strengthen your self-efficacy and authenticity.

My goals have changed over the years, and I’m so grateful for that. I’ve had years of focus/hard work/diligence within my health and wellness followed by years of balance/gentleness/slow-it-down.

For every yin there’s a yang. And it’s important to not only foster that balance within myself, but to appreciate the opposing side within other’s who challenge my ideas. It takes me out of my comfort zone and then brings me back to centre.

This is a learning process, always. What has worked for me yesterday, may not hold true today. The body and mind adapt quickly and settles into a new normal.  Just like strength training, you can’t just do the same thing over and over and expect new results.

So look around your life, what areas do you feel out of control within? That’s where you know there’s work to be done.

Focus your mind everyday on intentions: thoughts which becomes things. Dreams manifest into action. And when those seeds of doubt creep into your mind, know you have the power to stop them before they grow and multiply. You have control there.

What are you going to do differently today to challenge yourself?

How can you live outside of your comfort zone today so you can grow?

If your environment is full of chaos, what can you do to centre yourself and bring a little zen joy into your heart?

For me, that’s what my gym time is for. It’s like uncomfortable meditation. 😉  But oh my, the joy and pride I feel after is unmatched.

I also spend an hour each morning reading, journalling, and focussing my thoughts on gratitude, positivity, and contribution; along with the knowledge that not only do I have enough and I am enough right in this moment; but that will also stand true in my future.

Shift your perspective and you will always feel wealthy and rich in spirit. By doing so, it puts me on a different frequency of abundance and grateful/whole-hearted living and amazing experiences/people/opportunities have come my way out of nowhere. It’s true!

Happy goal setting my friends.

From my heart to yours,

Christine

On being Selfish

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I was raised to give, give, give. Give of your best always. If there’s one piece of anything left, give it to your friend. While I am so thankful for this lesson, it has come at a cost as I misinterpreted it; of which I am only now realizing.

I understand it now, because I have kids and I spend much time dreaming about their future.

As I was reading/writing this morning, I realized that what I want most for my kids is to Yes, be giving; but not at the cost of their own needs and dreams.

In order to truly give authentically, you have to give to yourself. Which means you treat YOU just as you would those you love most.  Because giving all you have to others, leaves you feeling depleted emotionally and your spirit will suffer.

What does giving to yourself look like? Tangibly…

Take a walk in the sun and take in the beauty around you.

Say no to elements which robs you of your happiness.

Surround yourself with positive like-minded people who truly care about your happiness and goals. And who stand by you even at your lowest.

Eat to nourish your body.

Move to feel alive.

Share, connect, be courageous enough to be vulnerable, listen, be honest and impeccable with your word.

Take time in silence every day. Turn off the TV. Put down your phone.

Read a book in the most comfiest corner of your home and sip your coffee/tea slowly. Remember we are on a lifelong quest to grow in grace, strength, character and knowledge. THAT is what will aid you in giving more to others. The investment in yourself.

Take a day trip to somewhere that makes your soul happy and your eyes thirsty for more.

Smile freely, laugh often, love deeply.

Be selfish with your time as you honour what YOU need in order to move forward in life. And to be clear, it’s not selfish at all, it’s called “self-care”. I often have to sit back and think “Am I doing this because it’s what THEY need, or is it what I need?” And sometimes you need to recharge yourself and take time to think things through. And that’s OK! I know after taking time for me, I’ll come out of it with kick-ass positivity that will transcend into every element of my life. Friendships, parenting, careers, new experiences…all toward the greater good of living my best life, which I am designing by my thoughts and actions.

As important as it is to GIVE, please remember to give to yourself too. Hold yourself in as high-esteem as you do those you love most. And just watch what amazing experiences/people/opportunities unfold in your life as a result.

From my heart to yours,

Christine

 

For Every Person Who has Ever Stood in Tears in a Change Room

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Last week my daughter and I had a shopping date for a swimsuit. As we were going through styles, I could see she was already getting anxious. I tried my best to lighten the mood and make it a fun experience.

We found one I knew would look beautiful on her, and I waited outside the change room. It became evident after a while, she was having a hard time. She finally said I could see and opened the change room doors.

My brilliant, kind-hearted, creative girl looked stunning in her new swimsuit and then I realized she had tears in her eyes. My heart dropped, but this was the time for strength & uplifting. 

When we got to the car after, I asked her why she was sad. She told me she didn’t like how she looked in a swimsuit. I said a prayer in my head to find the right words. We sat together in the parking lot and we talked about body image and to be proud of our bodies for all it can do. It does not define us. It is a miraculous vehicle to enjoy life.

To jump on the trampoline with friends through laughter.

Legs that can run with reckless abandon.

Strong arms to hug those she loves.

But most importantly, I needed my sweet brave girl to know what I appreciate most about her is her kind heart, willful witty spirit, and the most creative brain I’ve ever met.

She is perfect just as she is.

We talked about how health is about loving yourself, not about shame over not fitting into a mould. We sat tall and proud in the car, shoulders back, chin up, proud of who we are as little/big ladies.

Now that I’m sitting here thinking, I need to be responsible for my role in her self-esteem; especially being that I work in the fitness industry. And this is WHY I chose this career. This is a journey of self-love.

Yes, I wish I loved myself more back when I was at my heaviest. I was worthy then, I’m worthy now. It has nothing to do with what a facking scale says.

This is for every person who stood in a change room in tears (I’ve been there), and can collect themselves after and regroup their thoughts away from aesthetics and onto who we are as people.

Choose your words wisely around your kids, but also to yourself.

This has been a call to me to be more loving and intentional with my words.

And to end this, when we got home, she put on her swimsuit and walked across the house with confidence. Her head was up and she walked with sass. ha! love it.

From my heart to yours,

Christine

Weight Loss is a Byproduct of Self-Love

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I had an epiphany this morning as I was journalling.

Taking good care of myself, and in turn others, is the highest form of self-love.  Long-term weight loss has been possible for me, not because I have attempted to fit into a certain size clothing nor because I was striving to achieve societal standards of what a woman “should” look like. It truly is a byproduct of Love…simplifying the way I am intended to live.

~Within Love~

This is how we are designed right from the moment we were but one single cell.

To ignite the fire of change within your lifestyle, all it takes is a shift of your perspective away from the pressure of aesthetics and instead onto love. 

I’m going to attempt to explain my thought pattern here; however, it’s tricky to articulate a feeling.

I show respect for my body by eating foods high in nutritional value (vitamins, minerals, nutrients) so I have the most energy for my life and my kids as possible. I understand there are certain foods that trigger emotional eating for me, so I create a no-fail environment. If I’m tempted to eat my trigger food, I actually put myself in the emotional state that I feel after I eat them. Sluggish, self-deprecation, loss of control.  Those are not the thoughts I want to live within, so no thank you 🙂

I have the ability to pick my fuel, and so why would I pick low-quality fuel such as simple carbohydrates which quickly convert into sugar and have me on a roller coaster of temporary energy only to crash moments later? My goal is to feel my best physically, emotionally, and spiritually. So I will choose foods that come from the earth and have an expiration date. 🙂

I am thankful for my health and the ability to move freely.  Think about the times when you are sick with the flu and bed-ridden, how grateful are you when you feel better? You have this new lease on life, and you breathe deeply with gratitude. Those feelings can fade quickly however, and we fall back into complacency and forget that our health is a gift.

I will always be reminded of this as my sister is confined to a wheel chair because of MS. She would give ANYTHING to get up and run again.  To take that for granted would not only be selfish of me; but a huge disrespect and disservice to my sister. I know exactly how she would be living today if MS had not robbed her physical health. She would run circles around me with her characteristic Janice laugh. So I will run because I’m able. And I’m so very grateful for the ability to run, jump, move, and grow in strength.

The human body is a miraculous machine, the more you challenge it with new movements within your abilities, the stronger and more agile you become. How amazing is that?!

I will drink lots of water as we are made of water. Common sense tells me it’s essential for optimal health. And truly, what an easy way to maintain health. Just march right up to your tap and pour yourself a glass. Further to that, I am blessed that I have running water and a fridge stocked with food. Many are not afforded that luxury.  I remind myself of that often when the most ridiculous excuses creep into my mind and out of my mouth “I don’t have time to eat right and I don’t like the taste of water.”  I can’t imagine saying that to someone who does not have access to clean water nor a grocery store down the street (and money to buy a weeks worth of groceries).

And finally, I will strive everyday to live a life of purpose, gratitude, pride and love. Invest in my spirit so that I can love others wholeheartedly. Give of my time and abilities to those who need it most; just as I have needed it so many times in my life when I was unsure about my future and overwhelmed with sadness.

Listen more, talk less. Connection with others lies within meaningful communication which is a two-way street. How many conversations have I had that are ego based, formulating my response without listening to the words of another? Be aware.

This is a my journey to love myself because I need my kids to love themselves too.

This is a call to be the best version of myself because I have this one precious life, and time is valuable. Use it wisely.

What kind of life do I want to live? Even during times when I’m not exactly where I would hope to be at certain stages, I still had the luxury of time and the ability to turn another’s day around with a little uplifting and kindness. Giving is so good for the heart and soul.  It connects us to one another.

Spread a little positivity.

Laugh freely.

Smile for no other reason than the fact I have my health today when another maybe living in a hospital bed. My happiness does not come from others; but rather from within and a higher power.

Run or go for a walk today because you are able.

Eat healthy foods today because you have the ability to make a choice in the fuel you put into your body.

Living in gratitude and love is a choice. Today (and everyday) I choose a life of wholehearted living. How ridiculously amazing is that my friends?!!? ha!

I hope this post made sense, I had quite the morning of thinking. I wish for you a life full of pride, joy, and purpose.

From my grateful heart to yours,

Christine

 

 

 

Is Fasted Cardio Dangerous?

Published on by ChristineLeave a comment

I received an email to submit content for an article in relation to the Dangers of Fasted Cardio. At first I wasn’t sure how to reply, as I really don’t have a passionate opinion on the topic either way (nor do I think it’s necissarily soooo dangerous)…but after sleeping on it, I can speak to what works best for me within my lifestyle.

Personally, I need fuel to get me through my workouts after a night of sleeping…which is in essence fasting.  I eat a mixture of lean protein and complex carbohydrates (with a bit of healthy fats) at least 30 minutes before my workout so that my food is transformed into energy which translates to a great work out.  I look at food as fuel. Complex carbohydrates are my energy source, and protein is a tool to build and repair muscles.  In order to perform my workouts the way I want to at high-intensity, I require energy! I have tried working out on an empty stomach before, and I hit a wall half way through. So common sense tells me, this is not how my body performs best. This is about what works best for ME, not what works best for my neighbour on the treadmill beside me.

What if you aren’t hungry before your workout? For me, this has been the case some mornings, so I opt for a smoothie.  I use a protein powder that also has carbohydrates, non-sweetened greek yogurt, half a banana, a bit of avocado, spinach, and blend with a mixture of water/almond milk. After my workout, I understand that because I have broken down my muscles, I need to repair them so I make sure to have some lean protein. This not only repairs muscles, but feeds them so they grow. The more muscle you have, the better quality of life you have. Your posture improves (you’ll walk with your head held high!), you’ll burn more calories at rest even while you’re chillin’ on the couch, your metabolism improves, and of course clothes fit better.

The diet/fitness industry is full of conflicting information, and it can get overwhelming and defeating. I simplify it all by focussing on the facts I know about my body, how it performs best, and what I require to live my best life. I remember once a fitness professional told me to be careful how many cherry tomatoes or apples I was eating because they are higher in sugar. And I thought to myself….I have never woken up covered in apple cores and regret. Who binges on apples and tomatoes?!  ha! So I will eat foods that are grown from the earth and pay attention to hunger cues. Intentional eating.

Taking care of your body with workouts and eating right is a big part of self-love. Take away the pressure to fit into a certain size of clothing, and instead focus on the release of endorphins as you workout. Eat quality food to fuel your busy active life. And feel pride each step of the way as you reach your goals. Positive out, positive in. Take care of yourself the way our bodies are designed to function. Move more, eat well, and be grateful for improved quality of life. It’s as simple as that to me.

I’m off to make my smoothie now and get my workout in for the day. 🙂

Have an amazing day!
From my heart to yours,
Christine