Category Archives: Well-Being

Some Motivation to Start your Week

Hello everyone!

I sincerely apologize for the delay in writing a blog post. I recently got a new job as a personal trainer so I’ve been busy with meetings and such. Here’s a great quote I saw and had to share it with all of you. It’s quite motivating! Do something today to reach your goals!!

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The Health Hazards of Sitting – In picture form!

I realize there are lots of words to this but still take a look. Countless of times we hear sitting is bad for you, but we don’t always know all the repercussions. Take a look at this picture and use it as motivation to get up and move as much as possible!

The picture wouldn’t upload on the blog so check it out in the link below:

http://apps.washingtonpost.com/g/page/national/the-health-hazards-of-sitting/750/?utm_content=buffer81fc9&utm_medium=social&utm_source=twitter.com&utm_campaign=buffer

The Benefits of B’s by Joy McCarthy

Lately I’ve been reading up on Joy McCarthy’s website and her new book, Joyous Health: Eat & Live Well without Dieting. I have really enjoyed what I have been reading so far and have definitely learned a lot. I know some people are opposed to the idea of holistic nutrition, but I love it. I would rather eat the right things (and exercise) to feel better and be healthier rather than popping some pills to mask my issues. One thing I was reading the other night is how much food affects your mood and vice versa. In addition, not having certain nutrients can cause you to feel down and out and not function properly. One vitamin I was really interested in reading about was Vitamin B, particularly Vitamin B12. Based on Joy McCarthy’s blog on her website, here’s some information on B12 that can be found: http://www.joyoushealth.ca/blog/2013/02/22/the-importance-of-b12-are-you-deficient/

Who is at risk?

  • Vegans
  • Vegetarians
  • Some meat eaters who has trouble with digestion

Symptoms of Low Levels:

  • Weakness, tiredness or light-headedness
  • Rapid heartbeat and breathing
  • Pale skin
  • Sore tongue
  • Easy bruising or bleeding, including bleeding gums
  • Stomach upset and weight loss
  • Diarrhea or constipation

Why might I be low in Vitamin B12?

  • Poor diet, not eating enough foods that contain B12
  • Low stomach acid, low intrinsic factor
  • Long-term use of acid-reducing drugs
  • Conditions affecting the small intestine, such as Crohn’s disease, celiac disease, bacterial growth, or a parasite
  • Excessive alcohol consumption
  • Stress
  • Food sensitivities
  • Birth control pill

Now that you have these facts, check out Joy’s blog (this one was written by Lisa Knapper, ND) and see what they recommend!

http://www.joyoushealth.ca/blog/2013/02/22/the-importance-of-b12-are-you-deficient/

13 Unexpected Benefits of Exercise from Greatist

Unfortunately, I’ve been struggling with a  bit of writers block lately. I’ve got so much on the go right now that my brain doesn’t have time to really stop and think. That and mix in over a months worth of terrible sleeps (haven’t slept through the night since 2013… maybe early December?) and you got writers block. Last night before I was “falling” asleep, I saw a friend posted this on her facebook: “13 Unexpected Benefits of Exercise”. Some of these you may have heard, but some you maybe have not. Check out Greatist’s list below:

  1. Reduce Stress
  2. Boost Happy chemicals (anyone remember Legally Blonde? “Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t shoot their husbands, they just don’t.”)
  3. Improve self-confidence
  4. Enjoy the great outdoors
  5. Prevent cognitive decline
  6. Alleviate anxiety (I can definitely attest to that)
  7. Boost brainpower
  8. Sharpen memory
  9. Help control addiction
  10. Increase relaxation
  11. Get more done
  12. Tap into creativity
  13. Inspire others

With a list like that, what are you waiting for? Get off your hineys and start moving. I say that with love and because I care 🙂

Check out the link for more information: http://greatist.com/fitness/13-awesome-mental-health-benefits-exercise

Joy McCarthy’s 5 Tips to Beat the Monday Blues!

I don’t know about you, but the weekends never seem long enough. They feel like they fly by faster than anything else. Here is Joy McCarthy’s list of 5 Types to Beat the Monday Blues. Check out her website for all the details. I have added my own notes in brackets):

1. Get moving — exercise! (Being a Registered Kinesiologist, Certified Personal Trainer, Certified Health Coach, I totally agree with this one. Exercise is the cure to everything, in my opinion… I would love to be up and moving right now instead of sitting)
2. Give someone a compliment (Yep, it helps… that’s all I can say)
3. Practice gratitude! (Definitely something I have to work on and I m trying to get better at that)
4. Dress Nicely! (I notice that I feel a lot better when I dress nicer/put on makeup. For a while when I was at the office I am working at, I would wear very minimal makeup. Sometimes I would go out of the house looking the same way. I noticed a HUGE difference with my self-esteem and how I felt. I was actually embarrassed about walking around looking like that. My excuse would be “well, I’m not trying to impress anyone at work because a) I’m not currently working in my field yet and everyone knows I’m only there temporarily and b) my boyfriend isn’t at work”. I noticed a difference with not wanting to talk to people as long because I didn’t want them to look at me and would try to avoid meeting someone… both things that are totally not me. Therefore, trust Joy and trust me when I say… always dress nicely and try to look your best. It makes you feel a hekofa lot better)
5. Eat Mood Boosting Foods: (Esp. Vitamin B’s…  wow baby. Not getting enough vitamin B’s sure as hek makes a huge difference. I forgot to take my vitamin B’s today and I feel like running home just to take them to help bring back my mood).

Hope you all have a great Monday and make the best of it. Monday is almost like hitting a restart button. Had a bad week last week? Hit the restart button and make this next one better! Use it as motivation. Exercise, eat healthy and be grateful. If you had a lapse, it’s okay… that’s normal.

Check out the link below with Joy’s explanations on why this list helps beat the Monday Blues:

http://www.joyoushealth.ca/blog/2013/10/07/have-a-nice-day-5-tips-to-beat-the-monday-blues/

MBG’s 9 Ways to Become A Better and More Positive You

Sometimes I get a bit down on myself because I haven’t gotten my Kinesiology job yet. Then  I stop and think to myself that it’s okay. My day will come that I get my dream job. I am more particular about what I’m searching for and it is harder to find. Once I get all my credentials, I’ll go full force into “Operation Get Chantal a Kinesiology Job”. Anyways, I try not to get down in the dumps or discouraged about it (however, sometimes I definitely do). This morning I really felt like reading about how to be more positive and feel better about myself. Funny thing is, when I went onto the Mind Body Green webpage, “9 Ways to Become a Better and More Positive You” was on the front page. Things definitely happen for a reason. Below I’ve summarized the 9 things from the webpage. I’ll post the link below.

1. Say affirmations every day until they sink in and resonate within every cell of your being.
– Saying affirmations eventually fully resonate with you and make you feel better.

2. Use visualizations to get clear on what you want.
– Positive visualizations help bring positive situations to you. I once heard “you only have room for one thought at a time in your head… why not make it a positive one?”

3. Create a vision board and place it where you can see it regularly.
– Make sure you see it on a regular basis. MBG suggests that you write in BIG words: “Thank you, thank you, thank you” telling the world that you are thankful for everything it’s brought you and everything you will be receiving.

Source: http://www.mindbodygreen.com/0-11879/9-ways-to-become-a-better-more-positive-you.html

 

4. Practice expressing an attitude of gratitude for all that you have in your life.
– Gratitude creates a positive spin on your life

5. Listen to joyful music.
– Happy music always pumps me up and MBG agrees!

6. Read motivational books.
– MBG suggests that it makes you feel beautiful and empowered and excited about your personal growth journey

7. Put inspiring quotes around everywhere for you to see.
– By doing this, you’ll feel more inspired

8. Surround yourself with people who lift you up.
– This is so true. I always try and be around positive people because their positivity rubs off on me. The same thing goes for surrounding yourself with negative people.

9. Practice meditation.
– I’m going to be honest, I don’t practice mediation. I do pray a lot and find that does the same thing for me. Both make you feel more at peace and at ease in the world.