November 27, 2017

Holiday Survial - No Gain, Just Maintain!

By Jennifer Gendron
canfitpro PTS, FIS & HWL

The holiday season is quickly approaching and already, the festive treats and temptations are popping up in stores every where!  This can be such a hard time of year for many people as both our eating habits and our fitness routines can be quite disrupted with holiday parties and other events that have us indulging more and working out less!  Studies show that 80% of annual weight gain happens between now and January 1st - yikes!! 

For obvious reasons, this is not the time of year when we want to set ourselves up with a weight loss goal however, it also does not have to be the time of year that we end up packing on extra pounds either.  By putting a solid plan in place and being mindful of the events and activities that tend to cause us to fall in to bad habits, we can get through the holidays in a healthy way while still enjoying some treats and good times.

As many of you know, we have been running a sugar detox challenge since November 1st and have 75 participants working on cleaning up their eating habits and removing a lot of the refined sugar and processed foods from their meal plans.  Beginning on December 1st, I will be launching my next challenge which is a Holiday Survival plan that I like to call "NO Gain, Just Maintain"!  This challenge will focus on making healthier choices over the holidays that will allow us to enjoy ourselves and indulge occasionally but not end up on January 1st with extra pounds of weight gain and regretting our decisions.

Would you like to some help in getting through the next few weeks in a healthy way?  Do you want to be at your current weight come January 1st and not afraid to put your jeans on?  Join me and our Lifestyle Healthy Living Group for this FREE challenge!  I will be offering tips, tricks and suggestions to keep you on track throughout the holidays and you will also have the support from others in our private Facebook group to help you along the way!

If this sounds like something you would be interested in taking on, send me a private Facebook message to Jennifer Gendron or email me at jqgendron@gmail.com with "Bring on the Holiday Survival tools!" in the subject and I will be happy to add you to our group!

Looking forward to this journey to happy and healthy holidays!

Yours in wellness,

Jennifer

October 28, 2017

Avoid the Temptation this Halloween!

By Jennifer Gendron, canfitpro PTS/FIS

We have reached that time of year - there is candy everywhere!!   With Halloween coming right up upon us, there are bowls of candy and sugary treats everywhere - in our home, at the office, in waiting rooms, etc.  Every year, it comes out earlier and earlier and before it is even over, the stores start gearing up for the next big holiday so it becomes never ending and we can end up on a slippery slope from now until Christmas!  If you find it hard to avoid the temptations of the tasty treats all around you, you are not alone!  Many of us struggle with the exact same thing.

If you are someone who succumbs to the call of all the tasty treats around you, here are a few tips you can use to help prepare yourself to avoid them this year.  By getting prepared and thinking ahead, you can avoid the quick grab & go response we tend to get when we are having a craving and looking for that energy rush!

Here are some tips that you can use to help:

  1. Limit the Candy/Sugary Treats In Your House - If you are someone who buys their Halloween treats early and then finds yourself half way through the bag of goodies before the day even arrives, remove the temptation!  Wait until the last minute to purchase the treats you are going to hand out so you don't have to spend several days looking at them and being tempted!  Try to buy only what you know you will need to avoid a lot of left-overs.
  2. Have a Sugar Free Halloween - Instead of handing out candies and other sugary treats to the trick or treaters that show up at your door, think about doing something a little different this year.  There are lots of cool Halloween stickers, pencils, etc. at the dollar stores these days that you can hand out as an alternative to candy.  Not only will you be doing yourself a favor, you will be providing a healthy option for the kids who also end up with way too many sugary treats that they don't need and are just as unhealthy for them!
  3. Have Healthy Snacks Ready - Often times, we eat the worst when we are rushing around and don't have anything healthy prepared.  It is quick and easy to grab a handful of junk on the go when we are feeling hungry or an energy drop.  Arm yourself with prepared healthy snacks that you can grab in a hurry and when you find yourself reaching for the candy bowl, go to your healthy snack options instead.  Some ideas include: pre-cut vegetables or fruit (apples and berries are good low sugar choices), nuts and seeds such as almonds and pumpkin seeds are also great.  However, avoid things like pre-mixed trail mix as they often contain high amounts of sugar in dried fruit, coconut, etc.  Having some healthy dips like hummus, guacamole or plain yogurt are also good to have to add to your fruit and veggie snacks.
  4. Prepare a Meal Ahead - In my house, Halloween night is usually quite chaotic with kids arriving at the door practically as I am getting home from work and then the doorbell ringing all night from then on with 100+ trick or treaters showing up in a steady stream.  Having something planned ahead and ready to go for supper that night is always important as if it is not ready ahead of time, chances are it is not going to happen and then the hunger sets in and the treats start looking better and better!  Have a healthy make-ahead meal ready to go so you don't sabotage yourself with a dinner of mini chocolate bars and chips!
  5. Get Rid of the Leftovers - If you do have candy left over at the end of the night, make sure you have a plan to get rid of it!  Try to empty the bowl before the night is out and make sure it is in the bags of the ghosts and goblins who arrive at the door and not in to you!  If you do have leftovers, find somewhere to get rid of them - send them to a group or event, to work with your spouse, whatever you need to do to get them out of the house right away.
  6. Don't Let a Little Slip Become a Landslide - Sometimes we think we will "just have one" as we have a craving for a particular treat and just can't pass it by.  If you do slip up and have that little treat, make sure you limit it to that one and don't let it be the catalyst that opens the flood gate to just one more, and one more, and one more . . . Call it a treat and then move on to something else so you do not get sucked in to the "well I have already had one and sabotaged myself so I might as well keep going" thought process.  
  7. Have Healthy Halloween Party - If you host a Halloween party or send treats to school with the kids for parties there, try something healthy instead of sweets.  There are all kinds of cool ideas that you can find online using fruits and veggies to make fun spooktacular snacks that are sure to impress!
By taking the time to get yourself prepared, you can avoid getting pulled in to the sugar trap this Halloween and then aim to continue on these healthy habits as we move in to the holiday season that is coming up.  If you haven't already, you can join our "30 Day Sugar Detox Challenge" kicking off November 1st to help stay on track and clean the sugar out of our diet.  To join this free challenge group, send me a private Facebook message to be added to our online tribe!

Wishing you all a safe, happy & sugar-free Halloween!

 

October 22, 2017

What is Holding You Back?

By Jennifer Gendron
canfitpro PTS/FIS

Do you find yourself struggling to stay on track with your fitness routine?  Are you always putting yourself last on your list and never seem to get to the "you" part with all the other things that are on the never ending "to do" list?  It is time to take a look at your schedule and ask yourself "what is getting in my way?"  It is so easy to get caught up in the many responsibilities we have on a daily basis and not take proper care of ourselves.  I am guilty of this myself.  In fact, to be honest, I am guilty of this more often than I would like to admit.  But remember, if you don't make time to take care of yourself, you will not have what it takes to take care of everyone else and to accomplish all of the things that need looking after in your life.  If we don't take care of ourselves we eventually "run out of gas" and experience symptoms of burn out or adrenal fatigue and trust me, this is not a fun place to be!

So how can we avoid getting caught in this trap?  Make a plan!  Find a way to schedule the time for
yourself right in to your schedule like any other appointment and stick to it!  Not only do you want to set aside time for some physical activity on a daily basis, but it is also important to take some time for mindfulness in order to reduce stress and keep ourselves in a good mindset.  What is mindfulness?
"Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us." (https://www.mindful.org/what-is-mindfulness)   We can achieve this state by taking a few moments each day for meditation, deep breathing exercises or even just getting out in nature.  If you have been following my recent posts, you will see that getting out in nature is a big one for me - there is just something calming and rejuvenating about getting outside in nature.  Other great practices that incorporate fitness and mindfulness are practices such as yoga, qi gong or tai chi.

Another very important piece of the puzzle is healthy eating.  Again, this can be a challenge with our busy lifestyles and the "grab on the go" that many of us are faced with as we rush from work to kids'
activities to meetings and so on.  Good planning is the way to overcome this as well.  Taking the time at least once a week for food prep is the secret to staying on track.  If we have things at the ready that are healthy and nutritious, we will be less tempted to grab the junk when we are on the run.

We have an exciting new program in the works that we will be launching in January that incorporates all of these aspects - easy to follow fitness plans, tips for incorporating mindfulness in to your day and a healthy eating plan.  We are looking forward to offering this "Lifestyle Transformation" program and welcome your feedback on the program outline. If you have not already indicated your interest in sharing your feedback with us through our survey, please contact us at info@lifestylesfitnessstudio.ca with "Transformation Feedback" as the subject and we will be happy to contact you to get your ideas on what you would be looking for in a program to help you stay on track and change your life in 2018!

Remember small changes slowly incorporated are the best way to develop new healthy habits that you will be able to stick to.  What is one change you can make today to begin your journey of healthy living?

Sign Up For Blog Updates!