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Author Archive for Tara Lowry – Page 2

21 Mindful Days – Day 5 – Tune into your breath

Posted on April 26, 2018
by Tara Lowry
No Comments

 

Our breath is one of our most powerful tools for mindfulness, as well as for fitness. When you’re at peak exertion during a workout and think you can’t do it anymore, deepen and bring awareness to your breath. It will lessen your perception of work and help get you through. In terms of mindfulness, your breath is something that is always available to you and will always bring you into the present moment. During your workout, keep checking back in with your breath. Use it as a reminder to come back into your body if your mind wanders off.

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21 Mindful Days-Day 4 – Let go and just BE

Posted on April 24, 2018
by Tara Lowry
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People often refer to being “in the zone” when they work out. This is a sense of being completely present while slowing down the working of the mind. It’s about synchronizing body and mind and holding an open awareness—an awareness that is natural to us, but often gets clouded over by busy thoughts

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21 Mindful Days – Day 3 – Leave Your Phone Alone

Posted on April 19, 2018
by Tara Lowry
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Use your workout as a break from the distraction of your phone. Give yourself the time and space to be fully there, dedicated to that workout. You deserve it! Avoid multitasking. Your workout will suffer if you’re answering emails or texts, on social media, or even just giving in to the urge to frequently check your phone.

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21 Mindful Days – Day 2 – Attending to Your Bodys Needs

Posted on April 18, 2018
by Tara Lowry
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Attend to What Your Body Needs

What your body needs can change daily. If you are feeling sore or tired, don’t ignore it, it is your body telling you that it needs a rest. Maybe try a stretch class, roll out or take a walk instead of going for a run. Sometimes it’s better to give yourself a rest day and recover than push through. This will allow you to give 100% the next day and avoid potential injury or burnout!

Mind/Body Wellness, Mindset

21 Mindful Days – Day 1 Posture

Posted on April 17, 2018
by Tara Lowry
No Comments

Practice Posture

 

Correct posture allows your body to function at its best during any given exercise. During your workout, utilize tools – such as mirrors, a workout partner or a Curtis Health professional – to ensure your body is properly aligned. Every move you makes creates a domino effect through your muscles and joints, this is a concept known as The Kinetic Chain. Performing an exercise with proper posture ensures you are functioning optimally and significantly lowering your chance of injury. This not only furthers your progress, but can also lessen muscle and joint pain during your regular daily activities. It seems like a lot to think about but with practice, this will soon become second nature!

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Mindfulness vs. Relaxation

Posted on February 22, 2018
by Tara Lowry
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Is Being Mindful and Relaxed the Same Thing?

The short answer is “no”.

Simply put, being mindful is being aware, and being relaxed is to be free of tension.

Being mindful is to become aware of how you are feeling physically, emotionally, mentally, and increasing awareness of your environment. Being mindful is tuning in to how you are experiencing the present moment and reserving judgment. That might mean becoming aware that you are pretty chilled out, or the exact opposite, maybe you’re all revved up!

Relaxation is a whole different thing. Relaxation is the state of being free from tension. This could be physically or mentally.

Why do we the two get confused?

Many people use mindfulness practices to identify areas of tension to help them relax.  For example, if I sit back, and pay attention to my shoulders and neck, I may notice that I’m tensing up my muscles, and that this is giving me a headache. So with this awareness, I decide to roll my shoulders back a few times, take a couple of deep breaths, and purposely allow these muscles to relax. Often too, the product of a mindful practice is to become relaxed. As we focus on the here and now, and accept and acknowledge our thoughts, feelings, and physical sensations, we can help to capture a mind that might easily wander into anxiety. This may help us relax.

So with this in mind, why not take 2 minutes to become more aware of the present moment. Scan your body for tension, identify the noises around you, or allow your eyes to rest on your favorite color in the room. Maybe you’ll relax, or maybe you’ll become re-energized for the rest of your day!

Nicole Wutschnik

Certified Personal Trainer

Certified Group Fitness Instructor

 

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Fitness to Music classes – Is 60 the new 40?

Posted on January 30, 2018
by Tara Lowry
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The first fitness to music class I ever attended was “Disco-Fit” in 1979.  I thought I had died and landed in Exercise Heaven. How could anything be more wonderful than sweating to blasting music with a bunch of other people?  Imagine my shock when the teacher asked me if I was interested becoming an Instructor. WHAT? You are going to PAY me to jump around to music and get fit and sweaty. Count me in!  Of course there was a lot more to it, interesting stuff about energy systems and heart rates and balancing muscle groups.

You must be thinking I am in a care facility by now but NO, at almost 60 years old I am still teaching Fitness to Music classes.  I am not alone, there are other people I work with even older than I am. Can you believe it?  60 really is the new 40 because in the early 80’s there were some “older ladies” that could not keep up to our fitness class so we “invented” a class for these aging almost seniors (in our minds) that did not include jumping.  I thought these ladies were really old and out of shape. The class was called 40 plus. Can you believe it? We thought 40 was very old to be sweating to music.  Read More→

Mind/Body Wellness, Nutrition and Exercise

Is your gadget causing a mindfulness glitch?

Posted on January 17, 2018
by Tara Lowry
No Comments

Wearable tech. Apps. Trackers. They are immensely popular in the health and fitness industry. They can help us stay on track with our goals, measure progress and monitor intensity. There are even apps to help us maintain a meditation practice. We have grown keen to earn our steps for the day, burn our daily output of calories, and earn the various points we are seeking. This has changed the world of health and fitness. It has been a catalyst of positive change for many.

In the meantime, as the use of wearable tech and apps has been expanding, a mindfulness movement has also been building. The focus of mindfulness is evident in scientific research studies, growing awareness and sensitivity to mental health issues, as well as in practical use by individuals, groups and corporations.

Naturally, many people are combining their love of tech and mind-body practices. Why not check off multiple boxes by measuring calorie burn in Yoga…while exhaling the stress away? Or track your movement in Pilates…while finding your center? Seems productive, right?!

Sometimes less is more. If your tech is pulling you out of the present moment, causing an obsession, or keeping you from being mindful, you could be sabotaging some of the benefits you deserve. Consider your tech beeping at you in class to work harder, or move faster. Or contemplate the nagging habit of frequently checking your device during class. This could be distracting- not only to you, but to others in the class.

Mindfulness asks us to focus on one task at a time, so we may become more aware moment by moment. With practice, this brings more clarity and richness to our experiences.

It may be time for us to evaluate whether we have an attachment to our gadgets, and ask ourselves if that may be causing a glitch in our mindfulness practice.

Perhaps reserving our tech for certain times, and having other times where we are tech and screen free, can serve us more in our pursuit of balance as healthy, fit and mindful individuals.

Caroline Chretien
Yoga Teacher, Mindfulness Mentor
BCRPA SFL- Yoga/Group Fitness, Personal Trainer

Mind/Body Wellness, Mindset, Uncategorized

2018 – Ready Set Go! Tips for Fitness & Health Success

Posted on January 15, 2018
by Tara Lowry
1 Comment

For more than 30 years I have witnessed bulging Fitness classes full of “New Year’s people”, drizzle by Valentine’s Day to the ” regulars”,  plus two or three keeners who stuck with their resolutions.

This year I was inspired by an article I read on Fitness Trackers to share some tips on successful goal attainment based on my long term experience as a Fitness Leader and Personal Trainer.  Why is it that so many people start January pumped full of enthusiasm to get in shape only to end up watching TV and eating chocolates by Valentine’s Day?

Who doesn’t want to be healthier, but just saying it does not make it so.  You can’t just wake up one day, go to the airport and get on a plane to Hawaii to compete in the Ironman.  This goal takes time and step by step planning to train, qualify, and complete.  There is a step by step process involved.  Stop thinking of getting in shape as a resolution and more of a lifestyle.  Just like a trip, retirement or a wedding; planning can aid in a successful outcome.

Here are 7 tips to help you with your New Year’s Wellness Goals

  • Visualizing and thinking BIG is awesome – but be realistic when you write down what you want to accomplish and your time lines in getting there. Think about how long it took you to get this out of shape.
  • Make a list of steps to reach your goal, use an APP, a piece of paper or your calendar. One of the repeated steps is evaluation. Once a week, pause, and reflect on how you are doing so you can stay on track.  Reinforce positive behaviours and celebrate milestones.
  • How will you know how you are doing if you do not have a starting point?  A lot of people weigh themselves but what about checking your glucose levels, cholesterol, blood pressure, body fat, target and training heart rates.  Pick numbers that are pertinent to your goals and your situation.  Re-measure in appropriate time lines.
  • Join a group real or virtual.  Hang out with positive, active, healthy people.
  • Get help from a professional. As a Personal Trainer I watch my client’s heart rate monitor so I can give them an excellent exercise session, perfect for their needs.  If you have a heart rate monitor, Fitbit or other device that measures your pulse, book a session with a Personal Trainer to learn how you can use this info to get a great workout.  Make a list of all your questions and get professional advice specific for your health.
  • A Registered Dietician or Registered Holistic Nutritionist can help you with your nutrition challenges. Have you tried weekly food preparation?  I have seen much success in improved nutrition and weight loss with simple grocery shopping lists, planned meals and food packaging once or twice a week. Simplify your food to grab & go and pre-prepared options.
  • Got a lot to balance? A Life Coach or Psychologist can help you from feeling overwhelmed. The number one excuse I hear preventing people from healthy eating and regular exercise is, “I don’t have time”.  When will you have time?  Make yourself a priority and you will soon be celebrating your success.

 

Laurie B,

CanFitPro Personal Trainer and BCRPA TFL

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