Building Your Temple

When you pause to think of your week, what is the first feeling that comes to mind?

Here’s a list of answers I’ve heard:

Panicked!

Stressed!

Overloaded!

Anxious!

Holy that’s a list! My response is : Why????

The truth is that most of us “multi-complexi” task. Yup that’s right. It’s not enough that we have different daily events happening, they are often over-lapped in terms of

timing and what’s worse is that we actually think that we are supposed to live this way.

Example: Work 9-5, make food, children’s after school activities (sometimes more than one at a time), conference calls for work, some sort of exercise for your well-being, organizing for the week, extra learning…the list goes on….

To top it all off, we very rarely stay in the moment of all that we are trying to accomplish – we are busy planning the next few days of over-booked agendas.

Wow! No wonder our society suffers greatly from Cardiovascular disease ( brought on by stress and poor diet). That’s a double hit to our immune system when we aren’t able to create space in our day to connect with ourselves and take care of what’s important.

 

Remember: When you take care of yourself, you are better equipped to support the people you care most about.

Here are some tips to help you chill and regroup:

1.) Set reasonable boundaries in advance and stick to them. This will avoid piling too much on your plate. If you have pre-determined what is doable and what isn’t, you will be able to say “No” a lot easier without guilt.

2.) Use your daytimer! This may sound silly but many of us have the technology and fail to use it (yes I am guilty)!

3.) When you notice that you are feeling any of the above stressful feelings (panicked, overloaded), take an adult time out to regroup. Many of us neglect ourselves, feeling like we cannot take time for us. But it’s necessary so that we can in turn support and help others we care about- count to 10, breathe deep, take your mind to the present moment- these are a few ways to come back to a grounded state.

4.) Communicate. You’d be amazed at how many families go and go with little to no communication…and them BAM! Huge explosion of frustrations and feelings flying. This is the exact OPPOSITE of building your temple. Take the time to talk to you “family team”. Talking out your feelings works wonders for stress levels and builds an even stronger foundation for everyone.

5.) Eat Regularly! You didn’t think you’d get away without me saying that did you?? It’s me after all! Eating at regular intervals throughout the day helps our body’s metabolism and keeps our blood sugar in check. This helps with important decision making – have you ever experienced decision making while you are starving?? It’s never a good outcome (and yes, I am guilty of that too). Take the time and make the time. Creating space to nourish your body is essential. I cannot say it enough. Think you don’t have the time? Refer to our first point and re-evaluate your boundaries. Even if your food is made for you do to your schedule, have it be wholesome and nutritious. We definitely are what we eat.

I’d love to hear your tips and tricks to getting through the week with great success. Share them here in the comments!

With much love,

Lisa

Six Things Your Personal Trainer Expects You to Know about Nutrition

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So you want to get fit? Feel overwhelmed? I’ll let you in on six things that you should know (nutritionally speaking) before you pick up your weights or do your first half mile dash. Above pic is from my second Crossfit competition…believe me, I needed my nutrition!!

I’m in the food business for a number of reasons. Pretty much the biggest one (in the beginning) was my love of cooking for friends and family in my late teens/early twenties. I decided that I should just go ahead and make a living from it. The problem that arose from this were the pounds I started to accumulate from taste testing my creations at all hours of the evening.

AHHHHHHH!!!!!!!!!

I get booty, but honestly….it just didn’t suit me, or my health for that matter.

I needed to make a change. And I did.

Enter second phase of food love: Food and Nutrition.

Yes they can go hand in hand, and your trainer knows that! The following are six nutritional kick-starters to get you up and on your feet – so you can shine when you train!!

1.) Be honest with where you are. When you are asked how often you exercise or what your eating habits are like, the only person that pays the price good or bad is you. Be honest with yourself (first) and your trainer. This way you are both set up for success!

2.) I don’t care what you tell me. Increase your water intake. Generally speaking men should consume approximately 13cups (3 litres) and women should drink 9 cups (2.2 litres).  Below is a link to the Mayo Clinic recommendations:

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

Note: I know some of you are itching to flavour your water with your favourite sugar substitute. Don’t Do It! This leads to more sugar cravings and will ultimately backfire on your health goals! Not to mention the chemicals seeping into your system to later wreak havoc on your body….

3.) Starving yourself does not equal healthy. Eating to fuel your body is the way to set a great foundation to perform well during your training sessions. There are many informative websites and nutritionists that provide information on how to take your eating to the next level.

4.) Eat Whole Foods. If you shop on the outsides of the grocery stores, chances are you are doing a great job at purchasing and preparing whole foods. “Whole foods” are items that have not been processed, broken down or packaged. Most of the “inside isles” in the grocery store are filled with processed foods that are high in sodium, sugar and preservatives. Yes they might be a time saver, but those food choices aren’t helping you fit into your summer clothes. Ditch the middle isles, pick up a cookbook (or blog post) and create the healthy whole food that will reward you for life.

5.) Buy a high quality multi-vitamin and use them. We are a society that is on the go with never enough time (or so we tell ourselves). A good multi-vitamin is insurance that you are getting essential vitamins and minerals that are not always available with our daily eating.

6.) There is no ideal diet! What works for you may not work for another. We are all individuals and for that reason, certain foods work better for some than for others. Start with one methodology. Stick with it and then make modifications as necessary. The key here is to FOLLOW THROUGH. You have no way of knowing if a program or eating style is working or not if you haven’t followed it. It’s that simple.

Wow. Ok that was a lot of information to absorb even before a trainer is involved! But the good news is that all you have to do is start! Try things out, make mistakes, just stick with it!