October 11, 2017

TIME - How to find it!

By Jennifer Gendron, PTS/FIS

Time - how is it that we get a fresh supply of it every day, yet we never seem to have enough?  Not having enough time is the number one thing that my clients struggle with and having spoken with many other coaches, it is a common concern for all.  I know that personally, it is one of the biggest things I wrestle with and finding the time to keep my workout schedule on track is always a challenge so when I hear this from clients, I can certainly understand.  But when it comes right down to it, we all have the same 24 hours in our day and how we spend it is ultimately up to us.  So what can we do to maximize our time and ensure that we can get in our daily dose of physical activity and mindfulness?

I recently started working with a coach who has a great challenge on an ongoing basis.  Dai Manuel challenges his clients to spend 30 minutes a day, EVERY day on their health and wellness.  This time includes 15 minutes in a HIIT style workout, followed by 5 minutes of mindfulness and 10 minutes of personal development.  You can follow Dai at www.daimanuel.com When he breaks this down, it equals only 2% of our day - just 2%!!  When you think about it, most of us waste this much time in any given day with things like waiting in line for coffee, surfing the internet or mindlessly watching television. So why not take some of that time and invest it in yourself!

Here are some tips to ensure you find that extra time you need to take care of yourself:
  • schedule your health & wellness time right in to your calendar just like any other appointment - this is an investment in your most important asset - YOU - and should be treated just as important as any other appointment
  • make a backup plan - even the best laid plans can get off track, so make sure you have a back up plan - missed your morning workout?  squeeze in a lunch time break or find a few minutes after work before getting home to your evening - always have a back up plan
  • break it up - can't fit in a full hour at the gym?  No worries!  Break up your fitness routine in to small manageable blocks that you work in to your day - 15 minutes in the morning or at lunch, a quick after work walk or some body weight exercises in the living room after the kids go to bed - it all adds up!
  • if you miss a day, don't beat yourself up!  We all have an off day where things just don't go as we plan but we can't let these days derail us.  Cut yourself a break and get back on track the next day - you will be so glad that you did!
  • find an accountability person - find a workout buddy or someone who will help keep you on track.  Tell a friend or your spouse your plans and ask them to check in with you to see if you are staying on track.
  • keep a wellness log - by writing things down, you will not only be able to track your progress, it will help you to stay accountable to yourself and is another trick for staying on track.
While it can be a challenge to make time in our busy schedules to stay consistent, it is so important to make sure that you do.  Our health is our most important asset and you will never regret investing in yourself.  If we don't take the time to invest in ourselves now, eventually time will be made for us with illness and disease.  So take the time to invest in yourself - you will be glad that you did!

October 06, 2017

Giving Thanks

As we come in to this holiday weekend of Thanksgiving, I have been reflecting on just how much to be grateful for in my life this year.  Not only am I blessed with an incredible family and amazing friends, I have the fortune to work every day with a fantastic team of hard working and caring folks who look out for one another and take great care of our members!
This year, we have had the fortune to move in to a beautiful new location and this is truly something to be grateful for!  Driving up to our new building every morning, I am filled with gratitude for the blessings in my life.

While it can be so easy to get caught up in all of the stresses and frustrations of daily life and for us to get down about things that are causing us struggles, there is always something to be grateful for.  With all of the crazy things that have been going on in the world this year, it is even more important for us to take the time to focus on our blessings and all that we have to be grateful for in our lives.  I have gotten in to the practice of keeping a daily journal and each day, I take the time to reflect on all the things I am grateful for that day.  It has been a very good practice for me during a particularly stressful time and helps to focus me back on the positive.  I encourage you all to end your day on this positive note as no matter what is happening in our lives or around us, focusing on the positive things will help to lift your spirits and end your day on a happy note.

As we celebrate this weekend of giving thanks, I want to express my gratitude to all of our members who have supported us through our move this year and continue to frequent our facility.  You warm my heart with your positive energy each and every day and I am grateful for your business.

I hope you will all take some time on this holiday weekend to enjoy the beautiful fall weather and some time with your families and friends.

With many blessings,


October 05, 2017


By Jennifer Gendron, canfitpro PTS/FIS

Fall is my favorite time of year!  It is a time when we are surrounded by so much beauty that the great outdoors just calls to me!  This fall, we have really been spoiled with so many days of sunshine and warm temperatures that it has just been incredible!  I hope you are finding the time to get out and enjoy all of nature's magic!

As we shift from the summer months in to the fall, we are all getting settled back in to routine and it is a time that many of us look for ways to return to a regular physical activity plan after the lazier days of summer.  If you have taken some time away from your program or if you are starting something new, remember to ease in to things slowly to avoid injury.  If you are struggling with getting back on track, start by coming up with a plan.  How will you find the time to schedule activity in to your day?  Not having enough time is the number one issue I hear from my clients when it comes to missing their workouts and to be honest, I struggle regularly with this myself.  However, we all have the same number of hours in the day and if we treat our health as a priority and schedule in our fitness and wellness activities just like any other appointment, it will go a long way to keeping us on track.

If accountability is an issue, consider getting a workout buddy so you can help each other with this as it is a common obstacle many of us face.  Other ways to overcome this struggle is to hire a trainer who will monitor your progress and continue to challenge you on a regular basis or, sign up for a group program to join with others who are working on similar goals.  Not only will that offer you an extra level of accountability, it is a great way to connect with others and build community.  The energy of a training group is contagious and sure to have you looking forward to coming back each week for more!

So make yourself a priority this fall and be sure to schedule in some time for physical fitness as well as some down time for your mental well-being.  We still have some beautiful days ahead of us - there is nothing like a walk, run or hike through our beautiful surroundings to not only get our exercise for the day but to relax and rejuvenate ourselves.  Enjoy!

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