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You are here: Home / Archives for Life / body mind spirit

The 6 Things To Keep You Focused on Your Fitness Journey

May 23, 2022 by Wendy S

fitness journey

Photo by Annushka Ahuja from Pexels

 

You have planned your cardio workouts and invested in the clothing or equipment, but you are still struggling with your fitness regime. Sound familiar? If you’re finding it hard to stick to it, you are not alone. The fact is there can be many reasons why we don’t stick to our fitness journey. We can fall off the wagon because it’s too difficult or we hit a bad run in our lives, but there are many things you can do to keep yourself focused, including the following:

Consistency With Your Diet

We all have a focus on getting fit, which means that we think we’ve got to exercise and everything else doesn’t matter. The reality is that nutrition is more important. Have you heard the expression “abs are made in the kitchen?” If you hit a bad patch in your life, ensuring that you stay consistent with your diet, your hydration, and your supplements can help you to feel energized, while also reminding you that you are on this journey which doesn’t happen overnight. When it comes to supplements, there are plenty out there, since 2007, Steel Supplements have been providing supplements for plenty of people looking to achieve their fitness goals, and there are also plenty of supplement websites that provide invaluable exercise support. Even if you’re not able to exercise for whatever reason, keeping your nutrition dialled in means you should still see the benefit! 

Work Out With Someone Else

Motivation can be a major factor, so if you go and exercise with someone, you’re more likely to stick to it, so it can become a habit. The benefits of having a buddy can go beyond motivation. For example, you can spot each other so you are both working out with the proper form. And when it gets to the point where it becomes a habit, you can start to mix it up and incorporate that friendly competition! This is another key motivator so many athletes have at the forefront of their minds. Even if your workout buddy can only do 21 push-ups, you aiming for 22 can be a little thing that really ignites your mindset. 

Mix Up Your Training

If you hit a plateau, which everybody does at some point, mixing it up can really achieve better results. You don’t have to stick to the same things but you can try any of the following:

  • Boxing workouts. 
  • Medicine balls. 
  • Using your body weight. 
  • Resistance bands. 

And the list goes on! Because when we get into the same old routine, we’re not shocking the body, which means that we’re not stimulating growth or adaptation. 

Setting Yourself Clear Goals

Many people decide that a goal is “to get healthy” or “lose X pounds,” but these are very muddy goals. When you set out clear goals, this gives you a better idea of how you need to meet these goals. For example, for anybody that is looking to train to get into the fire service, the criteria are laid out; they have to lift a certain amount of weight over their shoulders, which means that anybody that is looking to go down this career path will focus more on their shoulders, as well as their cardio training. When you start to set yourself clear goals, this will dictate the program, but it also keeps you building towards it. 

Remember Your Mindset

There are going to be times when you won’t want to exercise because you’re too tired or you’ve had a long day, but the fact is you just need to shut up and train! Feeling confident about your progress is usually motivation enough on those difficult evenings when you don’t want to hit the gym, but it’s also important to note if you’re feeling demotivated because you are plateauing, because there is such a thing as overtraining! If you are doing too much, think about having a rest for 48 hours and see how you feel after that. 

Get a Personal Trainer

If you are keeping an eye on your finances right now, this is not necessarily a worthwhile option, but there’s a lot to be said for having a personal trainer in your life as they will help you stay focused, but they have the qualifications and experience to ensure that you are hitting your goals. 

 

Keeping the focus on your fitness journey is not always easy. One of the biggest things you need to do is to start slow. Exercise is not about doing everything all at once, but giving it time, so while you might be chomping at the bit to lose weight or lift your body weight, the reality is that the route to complete fitness is a gradual one.

 

Filed Under: body mind spirit, Life, me Tagged With: cardio, diet, fitness, fitness journey, goals, mindset, trainer, workout

4 Tips for Healing your Soul if you have Experienced a Loss

May 16, 2022 by Wendy S

Do you feel as though your soul is in need of some healing? Maybe you have experienced a loss but you do not know how to go about dealing with it, on a personal level. Either way, it is vital to know that there are things that you can do to try and help yourself.

Source: Pexels (CC0 License)

Be Present

It is normal for you to want to escape from the feelings of grief that you have. It is also normal for you to want to turn to things that you feel may numb you. This could include comfort food or even shopping. Instead of doing things like this, you need to try and pour all of your energy into something more positive. This could be your work or your creativity. If you can do this, you will be able to heal yourself.

Raise Awareness

Do not try and push the pain away. Instead, try and bring awareness to it. Try and do what you can to relax in the midst of all the chaos, and also try and use it to your advantage. Now is the time for you to try and build yourself to be a stronger person and prove to yourself that you can work through just about anything. Now may even be the time for you to look into cremation jewelry crosses so that you can begin to heal your spirit as you work through the difficult time you are going through.

Plan for a Special Day

It is an excellent idea for you to look to your calendar. Map out any days that you may feel triggered on, and also take the time to learn how to cope. Nourish and even comfort yourself on days like this and also find healthy ways to cope.  It may be that you try and spend more time with your family or that you simply try and reach out more. If you can do this, then you will soon see that people are in fact there to support you, and this can work wonders if you are on a spiritual journey.

Know that Grief is Fluid

Grief is fluid. It can change over time and there is no set path that you can follow to get through it. Sometimes you may move to denial and then acceptance, but shortly after you may find yourself feeling angry again. Either way, you have to know that grief is always changing and that you are never going to experience things in a logical or linear order. The sooner you can accept this, the more leeway you can give yourself when it comes to coping and this can work in your favour in general.

If you want to help yourself, then remember that talking to someone, or a friend is always a good idea. You may find that they can then give you the support that you need and that you can also count on them to pick you up when you are feeling down, so keep that in mind if you can.

Filed Under: body mind spirit, Life Tagged With: grief, healing, life, loss

The Benefits of a Cardio Workout

April 20, 2022 by Wendy S

When it comes to staying healthy and fit, most people think of lifting weights and doing strength training. While strength training is definitely important, another key element of a well-rounded workout routine is cardio. This blog post will discuss the many benefits of a cardio workout.


Photo by Andrea Piacquadio from Pexels

1) Cardio strengthens the heart and lungs

When you do cardio exercise, your heart rate and breathing rate increase, this helps to strengthen the muscles in your heart and lungs, making them more efficient at pumping blood and oxygenating our cells. A strong cardiovascular system reduces the risk of heart disease, stroke, and high blood pressure.

Additionally, regular cardio workouts can help to lower bad cholesterol levels and raise good cholesterol levels in the blood. This further reduces the risk of developing cardiovascular diseases.

2) Cardio helps to burn calories and lose weight

Cardio workouts are great for people who are looking to lose weight or maintain a healthy weight. When you do cardio, you burn calories both during and after the workout. Of course, the number of calories burned depends on the intensity of the workout, but even moderate-intensity cardio can help to boost metabolism and promote weight loss.

HIIT (high-intensity interval training) is a type of cardio that alternates between periods of intense activity and periods of rest. HIIT workouts are very effective at burning calories and have been shown to be more effective than traditional aerobic exercise at promoting fat loss.

3) Cardio improves mental health

Regular cardio exercise can help to improve mental health by reducing stress, anxiety, and depression. Exercise releases endorphins, which have mood-boosting effects. Cardio also helps to increase energy levels and enhance the quality of sleep. All of these factors can lead to improved mental well-being.

If you’re looking for a way to improve your overall health and fitness, consider going to a premium online bike store and adding some cardio to your workout routine. There are many different types of cardio exercises that you can do, so there’s sure to be something that fits your preferences and needs. And, best of all, you’ll reap the many benefits that come with a regular cardio workout!

4) Cardio increases energy levels

In addition to improving mental health, regular cardio exercise can also lead to increased energy levels. This is due to the improved cardiovascular function and increased endorphin production that comes with exercise. So if you’re feeling sluggish and low on energy, a quick workout may be just what you need to get your energy levels up.

There are many different ways to incorporate cardio into your workout routine. Some people prefer to do steady-state cardio, such as walking or jogging, while others prefer HIIT workouts or other types of interval training. No matter what type of cardio you choose, you’ll be sure to reap the many benefits that come with it!

So next time you’re planning your workout routine, don’t forget to include some cardio. Your body (and mind) will thank you for it!

 

Filed Under: body mind spirit, Life, Uncategorized Tagged With: cardio, fitness, health

Schedule your free appointment with Loblaws’ Dietitians today! #GuidingStarsCA #PCStars

July 17, 2015 by Wendy S

Since start this campaign with Loblaws, I have learned so much already!  The Guiding Stars program makes choosing better products easier and when you meet with the Loblaws Dietitian, you will learn so much more!

Free Services available from your local Loblaw’s Dietitian

Each store with a Dietitian will have Free services available.  Appointments or registration may be required, so check your store!

Here are some of the services available at my local store:

  • Complimentary Nutritional Services (Available by Appointment Only)
  • Healthy Eating for the Everyday Athlete and Athletic Recovery
  • Healthy Hydration
  • Zucchini, You Can Never Have Enough
  • Effortless Overnight Oats

Who are the Dietitians?

I called my local RCSS and made an appointment to meet with the Dietitian.  If you are in the Oakville or Milton area, I highly recommend that you meet with Karolina!  She is very knowledgeable and personable and we had a great time!  

Dietitian

About Karolina Otto

Karolina Otto serves as your In Store Dietitian and supports all health and nutrition initiatives. Karolina brings 20 years of experience with an extensive background in foodservice management, nutraceuticall sales and marketing, child health and senior nutrition education. Karolina is a culinary enthusiast with a passion for making healthy eating fun and delicious. Her mission is to provide customers and associates with inspiring health as well as value-oriented solutions they can incorporate into their shopping experience and everyday lives. Karolina is a graduate of McGill University holding a B.S. degree in Nutrition and Dietetics and is a member of Dietitians of Canada. She is recognized for her passion for nutrition, health and wellness.

What happens at your appointment?

It all depends on you! Each appointment with the dietitian is customized to you and your health needs. You will learn how to shop and eat based on any diet needs that you have — diabetes, food sensitivities or allergies or sport training requirements, just to name a few.

She will give you all the information you need to make good food choices to keep you healthy.

Shopping with the Guiding Stars

After Karolina told me all of the great services she and Loblaws provide to Loblaws shoppers, took me for a tour of the store. 

After she understands what her clients’ nutritional needs are, she shows them around the store, teaching them about food choices, how to read labels and how Guiding Stars helps them make better choices.

Produce

Since most produce doesn’t have a nutritional label on them, the Guiding Stars book lists everything you need to know.  She explained that this is particularily important to diabetics who are concerned about their caloric intake.  She also explained that since stars are give based on higher levels of fiber and lower levels of sugar, some fruits won’t get many stars, if any at all.

BlueberriesUnderstanding the Guiding Stars

As I mentioned above, those food that have a higher level of fiber and lower levels of sugar, will get a higher number of stars.  

Reading Labels

This was an eye opener for me.  I thought that I knew a lot about reading labels, but there were some key factors Karolina taught me.

The number of the nutritional label isn’t one serving. It is the weight of the food that is around 100 calories.  So even tho the label says that 8 crackers are 100 calories if it is over 35 grams, that is more than one serving of that food group. 

On my mark, get set, shop!

Armed with my new knowledge about serving sizes, Guiding Stars and labels, I am ready to make better nutritional choices for my family!  I really recommed meeting with a Loblaw’s Dietitian!

(And if your’e lucky enought to be in the Milton or Oakville area, you’ll meet with Karolina who is fantastic!)

Click here to find a dietitian near you!

 

Filed Under: body mind spirit, Life, Products & Reviews Tagged With: #NewMapsgirl, Guiding Stars, PC Stars

Getting healthier with a FitBit Charge – one step at a time #EveryStepCounts @telus

April 30, 2015 by Wendy S

I’m going to have to update this post because there is a new app that I really like!

For the past month, Craig and I have been using the new FitBit Charge to track our steps and fitness activities as part of the #EveryStepCounts Challenge with Telus.

The FitBit is a great addition to our workouts at the gym because it encourages us to keep moving.  Reaching the 10,000 steps per day goal can be a challenge when you sit at a computer all day.

FitBit Charge

Easy to set up and easy to use!

The FitBit Charge isn’t intimidating at all. Plug it into your computer using its special connector, go to the FitBit setup page, download the software, follow the prompts, enter your info, and you’re set!  

There is only 1 button on the device — it shows the time and the push it again and it shows  your steps.  

It even celebrates when you hit your steps goal by vibrating to let you know of your success!

FitBit Charge Daily Challenge IMG_0105

Keeping you motivated!

What has helped me are the Challenges that you can do with friends.  The Daily Showdown is a race to see who can get the most steps in one day.

Throughout the day, you get notifications on your progress and the progress of your challengers. It’s a nice push to keep moving. Several times I’ve parked at the back of the parking lot and walked just so that I could get those extra steps in!

Syncs with my other apps!

I can keep using myfitnesspal to track my food and, once synced, it will automatically sync with the FitBit app to show my calories consumed.

Same goes with my activities.  If I spend 4 hours raking the grass, that won’t be a lot of steps, but it is a significant amount of work.  I can add the cardio activity in myfitnesspal and it will sync with FitBit.

Want to challenge me?

Do you have a FitBit and want to keep motivated?

Add me as a friend (mapsgirl@gmail.com) and we can challenge each other and be healthier together!

Filed Under: body mind spirit, Products & Reviews Tagged With: FitBit, FitBit Charge, Telus

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mapsgirl@gmail.com

Why “mapsgirl” ?

Wendy is a cartographer! She draws maps!

When not mapping, Wendy is also a mom to two daughters. They are the inspiration of this blog. Passionate about child passenger safety, Wendy was a certified Car Seat Technician in Ontario, Canada from 2008 to 2020. [Read More …]

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