1- Activity: Move it & Groove it
Our bodies are designed to move. With the increase in sedentary lifestyles it's no wonder depression and illness are on the rise. Inactive and sedentary lifestyle habits nurture muscular weakness, tightness, imbalance, and may even lead to illness and disease.
If you are currently sedentary, just start moving! Find opportunities to move, as they are abound. Some tips include:
- Get the whole family involved!
- Find a workout buddy (but make a commitment to yourself to do the program regardless of whether or not your buddy shows up.
- HIre a personal trainer or coach.
- Sign up for a class. Maybe even a new activity you've always wanted to try.
- Set an exciting goal and a non-food related reward for achieving it.
- Take the stairs part way; park further away from your destination; walk down the corridor to speak with a colleague; stand up from your desk and stretch out regularly.
- Simply enjoy being in your body as it is moving. Avoid anything you really don't like or that causes pain and stick to the activities that you enjoy and look forward to (eg. a sport, walking, gardening, dancing, yoga, etc.).
2- Nutrition: Foods & Moods
- Know your portion sizes and control them! Eat less and more regularly. This tip may be the biggest single factor for weight loss and maintenance.
- Eat balanced meals whenever possible: include a veggie serving, a protein, and a high-fiber, nutrient-packed carbohydrate.
- Eat a healthy breakfast. Many studies show that people who skip breakfast often have weight issues and trouble losing it.
- Limit or omit processed foods (anything with added sugars and preservatives including baked goodies, sandwich meats, etc). These foods can "plug" up the body causing digestive and metabolic problems, as well as a host of others.
- Limit or omit "diet" foods and opt for the "low fat" or regular versions... just eat less. "Diet" foods although less in fat often have just as many calories and are packed full with other additives and artificial sweeteners that have been linked to a variety of other health issues.
- Limit or omit alcohol, pop, and juice which are all high sugar.
On the occasion you do consume the above, go for the real stuff rather than the "diet" version. Opt for purified water whenever possible. Juices can be nutritious, but should be limited for weight loss and maintenance, as they are also high in sugar and calories.
- Buy organic, fresh, in-season produce and meats whenever possible.
* Please refer to my Elan Fitness Guide or a professional certified nutritionist or Registered Dietitian. Check out my "wellness team" referral list for nutritionists in Calgary.
3- Hydration: Drink or Sink
- Our cells are 90% water and it is critical to our body's functioning that we are hydrated. Notice what happens to plants when they are starved of water and know that our cells react the same way.
- Hydration is also a leading factor in concentration and mental alertness. If you are tired during the day chances are you are dehydrated. Instead of coffee, or at least in addition to, go for a glass (or 2) of water.
-Drink a glass of water upon rising and throughout the day. Add a twist of lemon for taste and detoxification. Studies show negative effects on the liver from more than 8 glasses of water a day, however, more studies need to be done. In the meantime aim for 4-6 glasses/day (and more if you are losing salt due to medication, exercise, or other reasons).
-Pay attention to the color of your urine -it should be pale in color unless you are taking medication and/or vitamins which affect the color.
- Hydration is a leading factor in sport performance! If you are thirsty you are already dehydrated, so drink up regularly - especially when sweating due to exercise or heat.
(Tip: Drink 2 cups of water for every pound lost during exercise).
4- Sleep: Count your Sheep
- Sleep is vital for good energy, concentration, mental alertness, metabolism and fat storage, hormonal balance, cell and tissue repair, growth, and other important processes.
- Sleep requirements differ with each individual, but 7-9hrs a night is generally recommended. Women, children and adolescents still growing, individuals who are physically active, and those with illness or depressed immune systems should ensure more sleep.
- Certain studies have shown that the most important hours of sleep are between 10pm-2am.
- Quality of sleep and accessing REM (deep sleep) is more important than quantity of sleep.
- Quality may be affected by factors such as nutrition prior to bed (eg. caffeine, sugar, high fat foods, etc.), activities that day, menopause, mental clarity and calm vs. busy thoughts and/or stress, clutter in the bedroom, external noises, sleep disorders (eg. sleep apnea), too much or too little exercise, and/or quality of mattress and/or pillow. If you suffer from poor sleep it may be well worth your time to seek professional advice from a sleep therapist.
5- Feed your spirit: Forgive, Laugh and Love
- Nurture your spirit. Take time for yourself every day. No matter what. Remember that the heart feeds itself first, and so must you. When we are strong, healthy, and happy we are that much more productive, and capable of taking care of others, managing stress and illness, and fulfilling our daily responsibilities.
Choose activities that lift your spirits: Journal, meditate, have a bath, call a friend, write a letter, take a walk, begin a yoga practice, sign up for a fun class, or try something new that excites you.
The only rule is that you must love doing it!
- Forgive yourself and others. No one is perfect, yet we are each perfect. Take action to make ammends for any wrong doings and then let go of what you cannot control, including other people's responses.
Resentments and grudges are powerfully toxic and impact us at a deep cellular level. Not only that, but they never hurt others as much as they hurt ourselves. They, affect our immune system, suck dry our energy, and may even lead to illness.
Free up your spirit through forgiveness and make room for love, happiness, health, and emotional freedom.
- Laugh every day. Laughter is the spice of life! It boosts our immune system, lightens our spirits, and makes life more fulfilling. Let in the light, and laugh for health's sake!
- Love yourself and others. If there is anyone in the world who deserves your love, it's you. Know that at your core you are beautiful, bright and perfect, and so completely worthy of your love.
Love yourself and lead by example for how the rest of the world should receive you. Love yourself in order to both give it to, and receive it from others, as we cannot give what we do not first have.
We are each on our own unique journey complete with our own set of unique experiences, opportunities, dreams, and challenges. Opening our hearts to connection with others keeps us free from judgement, connects us to a deeper sense of belonging and purpose on earth, and is the first and most important step to all healing and full living. |
Testimonials
"...For the first time in 25 years I am back at my “playing weight”. I have lost 25 pounds, I feel great, I look good in the mirror, my golf game has improved, and I am virtually injury free. ...the fun, and variety in her programs have kept me working toward my goals. Rebecca has made a huge difference in my life and I would absolutely recommend her services!"
- G. Paterson
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“ All coaching is, is taking a player where he can’t take himself” (Bill McCartney, Football Coach at the University of Colorado)
"Rebecca Garland has provided me with personal training expertise for the last four years. As a professional trainer, Rebecca develops a fitness program that meets her client’s objectives. She is also very focused on proper exercise technique while ensuring that her client understands the underlying benefits. I can confidently say that Rebecca’s guidance has helped me achieve a healthier lifestyle and I have a lot of fun participating in her programs."
- T. Farley
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"I had a great 2007 and even ran 3 Half marathons, so seeing as when I first came to you I couldn't run for more than 10 minutes without my IT bands acting up, that's incredible!. Thanks for all your help, your focus on core and strengthening really worked."
- M. Way
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"Training with Rebecca has been a very rewarding experience. My general health has improved significantly and my level of physical fitness is such that I can play actively with the grandchildren or run a 10K and feel better afterward than before I started."
- J. Watson
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