September is often like the autumn version of the New Year’s Resolution. It’s the inevitable time during the year where our minds need a pep talk in order to get back into a routine; back to work normal hours, get the kids back in the rhythm of school again, and to get back into a routine at the gym.

We get it, summer is a difficult time of year to keep a routine going. The lake, beach, hiking, camping, fishing, beers on the patio, road trips.  But now that it’s back-to-school time (yikes!) here are some tips to help you get back into your best fitness routine!

Make a Commitment

Announce your intention.

If you make a commitment to go to the gym on a specific and regular schedule, for a specific amount of time, you take the pressure off yourself to decide daily if you should go.  For example, commit to going for a workout 3 times a week until November.  Be vocal about it, tell everyone, add it into your schedule and post it.  You’ve now made your commitment and you’ve now made yourself accountable.

Workout with a Friend

It’s always more fun to work out with a buddy! Having accountability of a friend and the social support of a good habit makes it more likely to stick.

Plan & Prepare

Schedule your workouts in advance. Lay your gear out the night before and plan your meals ahead of time. Success is simple when you plan ahead. If you know your gym time is at 5pm, your gym bag is already in the car when you get off work, and dinner is in the slow cooker, life is easier!   If you know you’ll put it off, plan ahead to get up in the morning for a quick 30 minute workout before your work day.

Make it fun!

If you don’t enjoying going to the gym, it’s going to be harder to get back on track. Do something you enjoy doing. There are so many different ways to move our bodies, and to have fun doing it! Join a challenge, set a goal or reward or find just an moving activity that you’d enjoy to get you started back.

Start Small

When we’ve been away from the gym for a time, whether it’s a week or over a month, we aren’t usually at our strongest or fastest when we first get back at it. So be realistic with your expectations of yourself. Don’t beat yourself up if you’re not still where you hoped you’d be –it’ll come back with getting into a regular routine again.

Just a few tips to help you get started.  Happy September!

Holism: in medicine- care of the entire patient in all aspects of well being, including physical, psychological and social.

A holistic nutritionist works through preventitive and proactive health care through natural nutrition.

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Hi, my name is Nancy Coles and I am a Holistic Nutritionist as well as a personal trainer.  I have been in Health and Fitness for over 25 years.

As a holistic nutritionist I assist you in achieving your goals and reaching optimal health and balance through a positive transormation that is suitable for you and your lifestyle.

Do you suffer from digestive or intestinal issues?  Blood sugar balance, skin problems, poor energy levels or sleep problems?  Are you looking for sports performance improvement through a healthier diet?  Or do you wish to lose some body fat?  Whatever your goals or issues I would love to assist you in reaching your goals and finding a healthier you.

For more information contact Nancy at Nancy@curtishealth.com or personaltraining@curtishealth.com

TERMS

‘Natural nutrients’: Natural, alive, good quality.

Natural: unprocessed, unrefined food

Alive: still contains live enzymes such as fruit, vegetables and sprouts

Good Quality: grown in soil rich in essential nutrients such as organically grown foods (pesticide free and without synthetic fertilizers).  Grass fed meats, organic poultry, wild fish, organic free run eggs etc.

WHAT WE DO

Nutrition: Quality, mindful eating, digestion, elimination, blood sugar balance, gut health, micro fora

Lifestyle: sleep, stress coping mechanisms, hobbies, family life, exercise, eating patterns, vacations, toxins, alcohol, drugs.

Supplements: Quality, quantity, timing.

Body/Mind/Spirit: Balance, baggage, chakras, self care, self worth, connection between imbalances and emotional issues.

Below is a review of the Carrot Rewards App from our very own Laurie B.

Laurie is a Fitness Professional, not a millenial and self proclaimed “technologically challenged” person.  She “gets” this app, you will too….

This is a FREE healthy lifestyle website and/or APP made in conjunction with the Province of B.C.  You register and choose the partner you want to earn points with, such as your SCENE card toward free movies.  You get a nice welcome bonus and then 10 or more points per play.

Short, informative questionnaires are available to answer every few days that teach you about nutrition, activity and other healthy topics.  Although I am a Personal Trainer I have learned a few interesting facts and I can see the level of knowledge expected from the general public.

I have not tried the STEP feature, but one is available, and they offer prizes and challenges.  Recommended for general engagement in a healthy lifestyle.

I like the app because they send messages to play, but not too many messages and the topics vary quite a bit. (I like points and just went to a free movie thanks to carrot rewards – it was Ocean’s 8 in case you want to know)

Download in Apple or Google Play Store.

www.carrotrewards.ca

Research suggests that exercise that includes strategically timed introspective moments is powerful in boosting your mood, improving your enjoyment of the workout—even making your brain healthier. Whether it’s choosing an inspirational playlist to listen to while lifting weights, reflecting on gratitude while hiking or injecting your run with positive self-talk, there’s a good reason mind and body co-exist more often in current workout trends. However, adding a mindfulness component to a fitness practice is more than a buzzy trend. It’s a game changer

It can be helpful to set an intention for why you are working out to begin with. Is it to have more energy? Lose weight? Get stronger? Live longer? Improve your mood? When the going gets tough during your workout, you can then remind yourself of your original intention. Having an intention for your workout can also add meaning and focus to what you are doing.

For optimal results, making a mind-muscle connection is key. Mind-muscle connection is a term used to describe the focus on the muscle being used and consciously placing intention behind the movement. In order to have proper control over your body, you must create and maintain neurological pathways. This takes time and focus, but will soon become habit. Without making a conscious connection to the muscles you are working, there is more reliance on momentum, putting stress on your tendons and ligaments. If you find it challenging to make a connection to a muscle while doing weighted exercises, try lowering the weight, slowing down the movement and avoiding any swinging or bouncing.

The heart is the most important muscle in your body. And just like any other muscle, your biceps for example, you need to work it to keep it strong!

Herein lays the reason to get up, move your body, and exercise for Heart Health benefits!

When your heart beats, it pumps blood around your body, transporting oxygen & energy where it is needed. Pressure from the heart beat is needed to make blood circulate – this pressure of blood flow causes resistance against the walls of your blood vessels and is considered your blood pressure!

A healthy heart pumps blood around easily, at a low pressure against vessel walls. Blood pressure readings at or below 120/80mmHg is considered good low blood pressure. High blood pressure means that your heart must pump harder and there is an increased resistance on the blood vessels. Having a blood pressure reading at or over 140/90mmHg puts you in a high risk category, and should be treated to lower those numbers.

Think of your blood vessels as a garden hose. If you block an end of the garden hose with your finger, the pressure of water inside the hose increases. This is similar to how blood pressure is affected by a blockage or narrowing of the blood vessel. If there is increased stiffness or narrowing of the blood vessel itself, there is a smaller “tube” for the heart to pump the same amount of blood through and an increase in pressure!

We need to be proactive in ways to maintain good heart & blood vessel health. Lifestyle plays a major role in managing your blood pressure. If you can successfully control your blood pressure with a healthy lifestyle, you might avoid, delay, or reduce the need for medication!

In this grand spectrum of “Healthy Living”, is exercise. Exercise, more specifically cardiovascular exercise, is known to improve the strength of the heart and decrease the stiffness of the vessels. A stronger heart can pump blood more efficiently! Cardiovascular exercise is considered any form of aerobic activity – walking, running, cycling, fitness classes, etc.

Canadian guidelines suggest at least 150 minutes (equates to 30 minutes 5 times per week) of aerobic exercise accumulated per week!

That being said, resistance training is also known to decrease blood pressure! Stronger postural muscles help in keeping blood flowing throughout the body.

So, what are you waiting for?! Keep it simple – even a 15 minute walk around the block twice in your work day will help decrease your blood pressure & heart disease risk!

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.