Happy New Years!

Photo Courtesy of  www.dailywordbuzz .com

Happy New Years! This may seem a tad premature but bear with me for a moment.  As I've been reflecting on the close of 2010 there are a few thoughts that come to mind.  The one thing as sure as the ball drop in NYC is the influx of people to our local gyms. You can be sure that the classes at ymca, the cheam, or she's fit here in Chilliwack will be full to the brim and the same is true throughout the country. Boot camps will be filling fast and many exercise hopefuls will be making their resolution lists.  But what about today? We tend to look at New Years as this magical time to set the stage of who we ideally want to be (or look like, or feel like). We also are quick to do this with Mondays. This Monday I'll join that class or This Monday I'll start watching what I eat...  The problem with this is that we can get stuck in the planning stage and forget about the doing.

How about we make every day New Years Day? Permanent Change to your physical appearance doesn't happen with good intentions. It happens with day by day dedication. What would we look like 6 months from now if no matter what, we treated each day with the same zest and dare I say attack:) as January 1st? The real issue with resolutions is that we can tend to go all or nothing. (Hence the empty again gyms come March) I'm a total advocate for setting goals but we can set ourselves up for failure with sweeping statements like I'm going to lose 30lbs in 6 weeks. So how do I make every day New Years? My simple permanent resolution is to make sure that no matter what, every day, I commit to moving my body. Being active in some way. This could be as simple as going for a walk with my kids to running 20k on the rotary trail to pumping out a set of push-ups. My active goal could be 5 minutes or 2 hours. As long as I've moved my body in a purposeful way, I've succeeded.

So go ahead and head out to those classes our attend one of my upcoming bootcamps:) but why not do something today. Shake the turkey and pumpkin pie off and head out for a hike. Over the next few weeks my posts will be centered on strategies to succeed with all your fitness goals so stay tuned and Happy New Years!

Sarah

Taming your holiday eating

                                                    photo courtesy of www.farfromboring.com

Good morning all! Well it seems as though the holiday season is in full swing along with Christmas parties, eating, cookie exchanges, eating, gift giving, eating, family gatherings, eating... Are you catching my drift? Now more than ever, all our social gatherings surround food. Not just any food but all the sinfully delicious ooey gooey holiday treats.  So the dilemma becomes... Do you just give in and pay penance on the treadmill come January 1st, do you deprive yourself and feel like the food martyr for the holidays or could there really be (hope among hope) a happy medium?? Be glad, for I have holiday cheer! You can not only survive but thrive at the smorgasbord that is the holiday feast! Here are a few tips to make the most of your munching!

1. Never go to a party or event on an empty stomach. This pretty much spells disaster, particularly when it's a later dinner party.  Before leaving home, grab a cup of soup or small apple with some peanut butter. Those calories you consume beforehand will be just enough to prevent you from going crazy with the holiday treats.  When you're not starving you make better decisions.

2.  Always bring along a dish. When you're invited to an open house or Christmas dinner, make sure you offer to bring something. As well as being just good social etiquette, it also ensures that at least one dish at the party will be healthy.  Oven roasted veggies is a favorite of mine. Roughly chop some carrots, parsnips, onions, peppers, drizzle with olive oil, balsamic vinegar, and some fresh herbs of your liking and roast away. So flavorful and just a little different from the typical salad. For a more festive appy, you could make skewered cherry tomatoes, mozza cubes (light cheese of course!), and fresh basil leaves. A beautiful presentation and healthy too!

3. Choose wisely.  When everywhere you look all you see is cookies, bars, treats, pies and cakes, it's easy to overindulge. My #1 rule of thumb is to pick one or two bite sized treats that you can't get any other time of year. A favorite of mine has always been the nanaimo bar so that's always on my list:) Be picky and actually stop to enjoy what you're eating. How many times do we grab something, stuff it into our mouths and swallow it down before we even realize we've done  it?

4. Step away from the buffet! Seat yourself strategically away from the food. If you're standing next to the appys they will end up on your waist.

5. Give the gift of baking. For some of us the holidays just aren't the same without scads of holiday baking.  It's not just the treats but the enjoyment of baking and filling the house with mouth watering morsels.  For those of us who struggle with will power, however, this can really be a recipe for disaster.  I, for instance, cannot live in a house with ginger cookies. Left to my own devices, I could polish off a dozen in one sitting without thinking twice. But I also don't want to feel deprived. An easy solution is to gift away the majority of your baking. It's a blessing both for you and your friends.  Who doesn't love to receive a tin of holiday goodies. That way you can have a few of your holiday favorites and also show others that you appreciate them.

6.  Have a strong foundation. Stock up on veggies.  This is not only for the holidays but throughout the year.  Every meal and snack should have some sort of fruit or veggie. The fiber, vitamins, minerals and low caloric count make these vital to your eating plan.  When these are the mainstays of your diet, the other indulgences will be negligible.  So what do I really mean? At your main meals half of your plate should be veggies. I'm not talking about that green bean casserole that's loaded with butter and cream either. Fresh, roasted or steamed is the way to go. At snacktime, opt for fruit and cheese instead of cookies and treats. 

So with these basic rules of thumb, you can safely maneuver your way through the holidays and still look great come January!

Merry Christmas everyone!
Sarah

What type of exerciser are you?

Good morning all! I find myself writing this because I think too many people are going about getting in shape the wrong way! How many times have you forced yourself onto a treadmill for a lack lustre cardio performance or just skipped your workout all together because your motivation has gone who knows where? I think just as in life you need to find your passions when it comes to fitness! Just like a fingerprint, no two exercisers are alike. So let's take a look at some different workout possibilities for different people.

If you're an introvert...

If the idea of being in a room full of people busting out grapevines or jumping jacks strikes terror in your heart then you want to try more solo activities. Any variation of walking/running/jogging is a great non threatening introduction into fitness. The only person your competing against is yourself and it's a great opportunity to clear your head. However, just because your less inclined to group fitness doesn't mean it isn't an option. Spinning classes are a great choice as they combine the fun of being in a group with your own little "biking bubble". 

If you're an extrovert...

You're an extrovert when you spend more time chatting by the exercise equipment than actually using it. Extrovert's can run into issues in a gym setting simply because all the time spent talking reduces the overall time spent sweating!  Some good choices for you are group classes of any description. Having an instructor keeping you focused is a perfect way to ramp up your results. Team sports are also a great choice, there are many adult leagues ranging from beginners to competitive to get involved in. Being a runner and an extrovert myself, the idea of running a long distance by myself would kill me. Fortunately there are even running clubs to join!

If you're adventurous...

There are so many great options to keep your fitness routines fresh and fun. Why not try a zumba class? Most gyms now are offering this dance inspired cardio class. Many on a drop-in basis. Living in the Fraser Valley, we are so fortunate to have a ton of great hiking trails around. Grab a few friends and some running shoes and hit the trails! Getting outside is a surefire way to increase your exercise enjoyment!

If you're needing to de-stress...

When life seems to be overwhelming, we often ditch our exercise routines. This is the perfect time to infuse your workouts with a more peaceful routine. Try a pilates or yoga class. Don't feel badly if your body is telling you to slow down! Take this time to infuse more walks into your day to day, add a good friend and the benefits increase!

Above all, remember what you liked to do when you were a kid. What sort of things brought you joy when you were younger. I firmly believe we need more playtime as adults. Get your body moving with a good game of tag, go water skiing (okay maybe not in November!) Get out to the ice rink and use the beginners bars if you have to:) So take some time to find your passions and get moving!

See you soon!
Sarah

Hello All!

I had hoped this post would be filled with lots of fun info for you all but instead there's an itsy bit of bad news. It would seem that an unfortunate fall on a trail run has left my ankle out of commission for a few weeks and hence the fit fast classes will be delayed for the time being. As soon as I'm ready to go, I'll let you all know! Thank you for your patience. On a happier note, check back tomorrow for my article on finding the right type of exercise for your personality!

Have a great night!

Sarah

Exciting Days!

Hello all! It's is my absolute pleasure or should I say thrill to be writing this post! After being a stay-at-home mom for the last 6 years and putting my fitness career on the back burner for awhile, I'm excited to be focusing on it again. Hence the birth of Lighten Up Fitness! To start I'll be teaching a Monday, Wednesday, Friday 6am group fitness class but plans are in the works for a new year's expansion. Follow along with me on the blog to find out the latest class info, freebie home workouts, fitness product reviews, and all the latest and greatest the fitness world has to offer!

Have a fantastic day!
Sarah