Day 30!

Congratulations to all of you who have participated in this 30 day challenge. It was a pleasure to get to interact with all of you and to grow together.  However, as we have known from the start this is only the beginning of living life to the fullest. On that note we would like to hear from you how this has challenge helped you create some new habits or change aspects of your life you have been wanting to improve.

Also take some time to enjoy spontaneous activities. Say yes to going out with a new friend, or joining a new activity. I was reminded today that setting goals can help us get on track but spontaneity is also key to enjoying life to the fullest. Take advantage of the fact that you are energised and enthusiastic about new things and do not over think what you can do, but simply do.  Making changes and feeling better about ourselves can allow us to live more in the moment. Put down you phone (but not if you are reading this blog on it!) and look around to see the beauty that is around us everyday.

I appreciate the dedication that you have all put forth for this challenge. Feel free to check back in for renewed motivation and give us your suggestions for potential monthly challenges!

Day 29- 1 more day!!

Wow, time sure does fly by when you are having fun!

This challenge has really confirmed to me that 30 days does help form a habit. Working out, eating healthy.. Things are finally clicking!! In terms of budgeting..well there is still room for improvement!

Start thinking about how you did this month. Did you achieve your goals? Will you be able to maintain it going forward? Check out this interesting article  about resolutions that stick. One key takeaway is to do what you love and find your passion.

What goal can you set for yourself for next month? How would that improve your life, your health and your relationships? What tools do you need to do it?

Day 28 - Stretching

Stretching is an important part of my post-workout routine. I really feel it the next day if I haven't stretched appropriately after a hard workout. By appropriately, I am specifically referring to the types of stretches I do, and the length of the stretching routine. I have no hard and fast rules about length though. I just do it until I feel better, or, more often then not, until I have to do something else.

My first types of stretches are fairly simple. They are the stretches that we do in class after sitting down for a long time.
- We start by rolling our necks left to right, just rolling forward though, not rolling back.
- Then, we stretch our triceps, by grabbing our elbow with the other arm above our head, and holding it for a few seconds.
- Then we stretch our backs: hold your hands right in front of you, hold your hands, and pull forward.
- then finally, we stretch our wrists by holding one arm in front, palm facing a way from you, and pulling back on your fingers.
I think these stretches could be good if you have been sitting for a while, and working on the computer for a long time.

Then, my favorite post workout stretches usually involve stretching out my hips, and typically have a base in yoga.
- The first is pigeon pose
: source: http://www.rockyroadrunning.com/tag/pigeon-pose/

- IT band stretch with a resistance band:
source: http://fitbie.msn.com/slideshow/6-new-ways-use-resistance-bands

- Hip flexor stretches:
source: http://www.footstore.com/injury/hip-pain

Then I typically do standing stretches to stretch my quads and calves.

The best way to figure out how to stretch a muscle is just to pull it in the opposite direction that it would usually flex (ex. pointing up your toes to stretch your calves, since they work to point your toes down).

What stretches do you like to do after a workout?

Day 27- Tech challenged

As today's title suggests, never thought I'd be one to write about the benefits of technology and some of the latest advances.  However there are so many app's, websites, trackers, monitors and other tools that can help when it comes to goal setting and keeping motivated that I figured it would be worth discussing and sharing.

After blogging about sedentary lifestyles and the importance of moving throughout the day, I came across an article that featured several apps that are meant to help people do just this. One is called "pedometer" and it tracks your daily steps for you and motivates you to take more than the previous day. Another is called "break pal", which basically helps you schedule fitness breaks throughout the day, telling you earn to get up and moving. 

An app I use a lot is called "gymfo" which helps you find workout classes at they gyms closest to you, and lets you schedule these in to your calendar and sends you a reminder. 

I know there are many tools when it comes to tracking your daily habits (exercise, nutrition, sleep, financial and budget) ranging from a basic excel spreadsheet, to websites life myfitnesspal.com or apps like Map my fitness or Map my run. However, none of these caught my attention as much as these amazing looking and sounding bands that are meant to help you track your fitness goals throughout the day! (thanks Katy I am now hooked on this website too haha)...Not saying I have any idea how they work, if anyone does please let me know!

http://www.apartmenttherapy.com/get-fit-with-these-3-fitness-bands-182946

As previously mentioned, I am not at all what one would call tech savvy, so I am such there are many other useful apps, trackers, gadgets and tools that can help with goal setting, fitness and motivation. What are some of your favorites?

Day 26- What's your mantra?

Tell me- what's your mantra?


These days pinterest and other sites are filled with motivation.

Here is a site with top 21 health and fitness mantras


It's important to have something to keep yourself going when times get tough, or when you get tired.

My personal favourite is this one:

Pain is weakness leaving the body, its not how much more you can take it's how much more you can give. Just when your ready to give up,  you push through sensing an inner strength that wasn't there before, and soon you discover you no longer feel the pain.. now you are one of us. (It's what I remember from a US marines add)

Another favourite, courtesy of a comedian- John Pinette-  one he repeats over and over while exercising at the gym is:

Ravioli and a nap

watch the full clip

What keeps you going?

Day 25 - Get out and enjoy the winter

The weekend is the perfect time to take time off and enjoy the winter weather. The winter always seems to last longer if you don't do any winter sports and feel trapped inside until spring comes along. And seeing as at least one of the groundhogs saw their shadow today, that means at least another 6 weeks of winter!

I'm on a little bit of a break this weekend, and in Ottawa, I will take full advantage of real winter weather (no offense Toronto, but you don't know winter).
A few ideas to for enjoying the weather: 
- skating on the canal if you are in Ottawa
- winter festivals (Winterlude or Carnaval in Quebec City)
- Cross-country skiing
- downhill skiing
- winter running
- snow-shoeing.

It may feel cold outside, but you warm up quickly once you get moving. Trust me, once you run a half-marathon in -40 degree weather, or downhill ski in that weather, you realize that all you need is the proper clothing, and you are golden.

I just got back from a good long skate on the canal, so now I need to stretch and warm up. On that note, expect a post on stretching soon!

What are your favorite ways of enjoying the winter?

Day 24- Small Steps

This challenge is of course meant to push us, but also to be realistic. And there is nothing more realistic than what we do day and in and day out. And coincidentally, what we do day in and day out, our daily patterns and habits, are what matter the most in terms of making changes and seeing the results we want.

One of the easiest ways to understand this is through something most of us can relate to, weight loss (or weight management). The truth is that exercising can certainly lead to gains in fitness and increased lean muscle mass, but that weight loss itself is much closely linked to what we eat and how much we move all day (not just for the hour or so a day we work out for). It’s no coincidence that obesity is so closely linked to sedentary lifestyles.

Studies have shown that people who set out to walk more throughout the day (take a longer route to work, take the stairs instead of the elevator, etc.) had more success in long-terms weight loss and maintenance than people who joined a gym.

Although there are some things about our jobs and our daily patterns that we cannot completely control, there are many that we can. Standing stations are becoming more and more common, as are walking work meetings (you can even Skype through most smart phones now so you can walk and talk!). When I was in grad school we ran a clinical trial that had people wearing pedometers throughout the day, and just being aware of step count made people want to get up and move around more.

Other benefits of being more active throughout the day include more energy, more productivity, and less back pain and other muscles tightness or imbalances from siting.

A few weeks ago I started incorporating “dance” breaks into my longer periods, especially before lunch when everyone is hungry and getting tired. Basically we take five minutes to dance (everyone takes turns to pick a move) or do random aerobic exercises. I think I enjoy it more than my students but whatev, they are being active without even realizing it and we all feel more awake after.

What are some ways you can add more physical activity into your everyday life?