|Posted on February 3, 2021 at 3:15 PM||comments (0)|
The Active Champions Series is a new monthly showcase of compelling stories from influential Canadians who make physical activity and sport a key part of their everyday lives. We hope these Active Champions will inspire Canadians everywhere to move a little bit more every single day.
https://www.participaction.com/en-ca/blog/3-active-tech-tools-to-help-you-achieve-your-goals-this-year" target="_blank">“Getting outside, being physical, & enjoying some fresh air helps build a relationship with the natural environment & love for the outdoors.”
Smash your goals & resolutions with physical activity
Accomplishing goals, especially around the New Year, can be tricky. But, instead of getting discouraged, why not set yourself up for success with the right know-how and tools to achieve even the toughest of goals? Whether it be nailing a big job promotion, learning a new skill or even just getting a few more active minutes in each week, always be prepared!
The same can be said for New Year’s resolutions. With so many Canadians giving up on their resolutions within the first six weeks of the year, it’s important to set reasonable goals and to set yourself up to achieve them.
When it comes to physical activity and getting active, be sure to set realistic resolutions and goals that are tailored to you. For example, if you are new to physical activity and are just getting started, don’t expect to run a marathon in a few weeks (if you do, amazing, but don’t stress it). Give yourself time to work toward that goal, get prepared and start moving as much as you comfortably can. By progressing slowly and having a plan in place to address barriers, you’ll be checking off that goal in no time.
Tap into some free tech to help you stay motivated to move
Look, we get it, home workout gear and gadgets can be seriously expensive, and where are you going to put all of it? But what if we had you covered with three awesome (and free) tech-related tools to keep you motivated to not only reach your goals and resolutions, but to smash them? Look no further:
True North app challenge – No one embraces the cold weather quite like Canadians, so let’s celebrate everything that makes a great Canadian winter with the True North Challenge!
Get started by downloading our free app, forming a team of two to eight people, sharing your team code with the rest of your crew and start moving for chances at amazing prizes! Mark your calendar: the challenge starts Monday January 18th, 2020.
Kick-starter workout downloadable PDF – One of the hardest parts about achieving goals and nailing resolutions is the very beginning. Getting started can be tough, but don’t stress it, we have your back with this handy and downloadable kick-starter workout PDF. Print it out, tack it up somewhere visible and try to complete it once or twice a week. Then increase the frequency as you get comfortable. Challenge yourself in all the right ways!
ParticipACTION workout videos – Two iconic Canadian organizations, ParticipACTION and the YMCA of Greater Toronto, have teamed up to help Canadians stay active and healthy, no matter where they are in their fitness journey.
We have all your workout video needs covered with a new series of videos featured in our app. Our partnership kicks off with a trio of new in-app videos focusing on the different levels of exercise intensity.
The True North Challenge is coming to the
|Posted on January 23, 2021 at 11:10 AM||comments (0)|
Loved this article
BY IGOR KLIBANOV
As a fitness professional, you undoubtedly know how prevalent mental health issues are, and you may even work with people who have them. However, there’s very little specific information on how to make it better (other than “exercise is good for you”) and any improvements that come are simply a side effect of exercise. But what if there was a direct way to exercise specifically for improvement of mental health issues? That’s exactly what we’ll cover in this article.
If your clients have noticed that they:
Have lost pleasure in activities that they really used to enjoy
Aren’t taking care of themselves as much
Are neglecting certain relationships
Performing worse at their work than they used to
Then this article is for you.
We’ll discuss the exercise prescription for mental health issues. I use that word, “prescription” very precisely. After all, when a doctor prescribes a medication, there’s a lot of precision behind it. S/he tells you:
The name of the medication
Whether you should take it with food, or away from food
Whether you should take it in the morning, or the evening
But, when the doctor recommends exercise, well, the recommendation is vague. You don’t know exactly how to do it. You need the exercise prescription for different conditions:
The type: cardio, strength training, or stretching
The frequency: how many days per week. It’s not always a “more is better” type of scenario. With some things there’s a “sweet spot”.
The duration: how long you exercise for, or how many sets and reps
The intensity: at what percent of your maximal effort do you exercise?
CARDIO VS. STRENGTH TRAINING
Although the occasional study finds that cardio is more effective, most studies find no difference in effectiveness between cardio and strength training.
In one study, researchers divided participants into two groups:
Group 1 did cardio, three times per week, for one hour, at an intensity of 80% of their maximal heart rate.
Group 2 did strength training, three times per week for one hour. They did 10 exercises, in a circuit format, making sure their heart rate did not rise above 50-60% of their estimated maximum.
Group 3 was the control group. They did not exercise.
Both groups one and two had similar improvements in mental health (as judged by their depression score). After the study, around 80% of the people in groups one and two no longer met the diagnostic criteria for depression. But only 17% of the people in group three no longer met the diagnostic criteria for depression.
In another study, participants with mental health issues, whose average age was 71, participated in high-intensity strength training and, after 10 weeks, those who were in the exercise group had a 54% improvement in their mental health.
How many days per week is better – one, three, five? Or is it like medications, where if you don’t take it for one day, the effect completely goes away, in which case, you need to take it every day, seven days per week?
That’s what this study tried to answer. In here, researchers divided participants into five groups:
Group 1: control group (stretching)
Group 2: burned 7 kcal/kg/week, across 3 days
Group 3: burned 7 kcal/kg/week, across 5 days
Group 4: burned 17.5 kcal/kg/week, across 3 days
Group 5: burned 17.5 kcal/kg/week, across 5 days
In this case, there was no difference between the two groups that burned 7 kcal/kg/week, and the group that didn’t exercise at all. None of those three groups saw much of an improvement in mental health. However, both groups that exercised at 17.5 kcal/kg/week saw reductions in symptoms of mental illness that were similar to each other. After 12 weeks of following this program, the reduction in mental illness symptoms was about 47%.
From this preliminary evidence, it seems like there’s not much of a difference between three times per week, and five times per week, as long as you cross a certain energy expenditure threshold. Is there a greater effect for even greater calorie expenditures? Maybe. But, as far as I know, that research has not yet been done yet.
So, now that we know the type (cardio and strength training are about even), the frequency (not much of a difference between three and five times per week), what’s the intensity required to reduce mental health issues? Should you take it easy? Or should you really push?
That’s what this study tried to find out.
Researchers divided participants into three groups:
Group 1 was a control group (they didn’t exercise)
Group 2 did strength training at 80% of their maximum weight, three times per week for eight weeks.
Group 3 did the exact same exercises, repetitions, and frequency as group 2, but they did it with only 20% of their maximum weight.
21% of the people in group 1 had a reduction in their mental health issues after eight weeks. Without exercise. Without medication. Without psychotherapy. It just happened.
61% of the people in group 2 had a reduction in their mental health issues after eight weeks.
28% of the people in group 3 had a reduction in their mental health issues after eight weeks
What’s our conclusion? High intensity (over 75% of your maximum) is superior to low intensity when it comes to mental health improvement. This study looked at strength training, but other studies saw the same effect for cardio.
Is this a case of “more is better”, or is this a case of “just right”? Unfortunately, this variable hasn’t been as well studied as frequency, intensity, and type. However, one preliminary study concluded that duration and intensity are much less important than frequency.
In terms of weeks/months, although small, transient reductions are seen with just a single exercise session. To see large, consistent, long-term reductions, you should exercise for at least 9 weeks, according to this study.
EXERCISE VS. MEDICATIONS
And now, the million-dollar question: how do medications compare to exercise when it comes to mental health improvement?
One meta-analysis (a study of several studies), from the journal Frontiers in Pharmacology looked at this question in very significant detail and found that exercise is equally effective to medications in the treatment of mental health issues. And, when the two are combined, the medications work even better.
HOW EXERCISE WORK ON MENTAL HEALTH?
It’s nice to know what works, but “why” does exercise help relieve mental health issues? What are the mechanisms involved?
Reason #1: Endorphins
When you exercise at a high intensity, it’s physically uncomfortable. You’re out of breath and your muscles are burning. Your body doesn’t like that, so it releases “pain-blocking” chemicals called “endorphins.” It makes sense why the high intensity is required for mental health improvement. It has to be uncomfortable enough to trigger the release of endorphins. Low intensity is too comfortable for endorphin release. It blocks physical pain, but along with that, it helps emotional pain, as is seen in mental illness.
Reason #2: Self Efficacy Hypothesis
Often, a person who suffers from mental health issues has the feeling like their life is out of control. Things are happening to them and they are helpless against circumstances. Exercise gives you a sense of control. You know that if you go for an intense 20-minute workout, you’ll feel better. And who controls when you work out? You do! Who controls how long you work out? You do! Who controls how hard you work out? You do!
Reason #3: Distraction
Sometimes exercise just works because you’re focused on how hard you’re breathing and how much your muscles are burning. You are able to forget whatever is stressing you out.
Reason #4: Sleep Improvement
It’s very well-known that people who exercise usually sleep better. People who sleep better have better moods.
Reason #5: Serotonin
Serotonin is the “happy chemical” and when it’s released you feel content and relaxed. Exercise helps increase serotonin in the brain.
ABOUT IGOR KLIBANOV
Igor Klibanov is the author of five books on fitness and nutrition, including The Mental Health Prescription, as well as the CEO of one of Toronto’s premier personal training companies, Fitness Solutions Plus. He was selected as one of the top five personal trainers in Toronto by the Metro News newspaper, and has performed approximately 400 speaking engagements, many of which have been to some of Canada’s largest corporations (including RBC, IBM, Intact Insurance, and others).
Additionally, he has multiple programs for personal trainers to enhance their skills and is a regular speaker at various personal training conferences.
|Posted on July 29, 2020 at 11:05 AM||comments (12)|
Staying healthy is so easy, right? Log eight hours of sleep, work out for an hour a day at least five days a week, and steer clear of processed foods. Also drink enough water, meal prep, and meditate. Trying to fit it all in, on top of all the other variables in your life (kids! work! relationships!), can seem impossible. So when you're debating the choice of lying in bed for another two hours or schlepping to the gym, sometimes shuteye wins. We get it: working out on no sleep can be a real drag.
But is that such a bad thing? After all, some mornings you just don't feel well, or maybe you overdid it yesterday. Is it ever worth it to sleep in and skip the gym? Turns out, science still doesn't have the hard and fast answer (yet).
"Both sleep and exercise are main behaviors that contribute to physical and mental health," says Kelly Glazer Baron, Ph.D., a clinical psychologist and an associate professor at the University of Utah. Her research has found that clocking at least seven hours of sleep can actually help you work out longer and harder the next day. And the exercise/sleep equation goes both ways—people with insomnia who started a regular aerobic exercise program improved the quality of their sleep and felt less tired during the day, another study from Northwestern University found. So working out on no sleep can actually help with the whole “no sleep” thing! (Even more proof: Why Sleep Is the #1 Most Important Thing For a Better Body)
Considering multiple studies point to the direct relationship between sleep and exercise, there's no denying that you should strive for adequate amounts of both, adds Shannon Fable, director of exercise programming at national gym chain Anytime Fitness. "If that's impossible, try to only sacrifice your sleep two to three days during the week in order to hit the early morning cycling class. Get some extra sleep the other days and on the weekends."
That said, there are still a few hard and fast rules you can follow to determine what to do on those tough days when your bed feels oh-so-comfy.
Sleep or Sweat?
If you got seven to eight hours of sleep the night before... You're good to hit the gym, says Fable. Seven to nine hours of sleep is what most adults need, according to the National Sleep Foundation.
If you've been sleeping less than six hours most nights that week... It's time to rethink your schedule, recommends Baron. See where you can cut corners to be more efficient: Head to bed 15 minutes earlier or shave 10 minutes off your morning routine to get a bit more sleep. If you're not a morning person, consider a lunch break or an after-work gym time. (Try this insanely effective 15-minute workout when you're crunched for time.)
If you were up all night... Definitely skip the a.m. sweat sesh, Fable says. (And maybe stock up on these possible insomnia cures.) Not only do you need the sleep, but your coordination will be affected, making exercise potentially more dangerous. Your ratings of perceived exertion will also make exercise feel harder than it is, she warns. Even if you're working out at the same intensity as you usually do, sleep deprivation can mess with your mental performance, according to research in the journal Sports Medicine. Moderation is key when working out on no sleep or when tired. Exercising too hard can make you more tired and increase your risk of injury, because fatigue can hamper concentration and form. "When you're feeling sleepy, back off a little from your workout status quo; reduce the intensity and duration of your exercise," says Shawn Youngstedt, Ph.D., a professor in the College of Health Solutions at the University of South Carolina in Columbia.
If you've only worked out once that week (and it's Friday)... If you're aiming for three to four workouts per week, it's time to move, says Baron. Just 40 minutes of moderate to vigorous exercise three times per week can lower your risk for heart attack and stroke, says the American Heart Association. So don't hit snooze!
If you've been consistently killing it at the gym that week... Skip your workout, advises Fable. Everyone deserves a day off and your body needs sleep to repair after heavy workouts. Rest days allow for protein synthesis, which is crucial for building muscle, according to a study in the Journal of Strength and Conditioning Research.
If you're sore... Sleep in and take a day off. Overtraining can cause a decrease in sleep quality and duration, Baron says.
If You're Feeling Beat...Eat for All-Day Energy
After a rough night, whether you’re working out on no sleep or heading straight to work, skip the energy-drink IV in favor of revitalizing nutrients. "It's amazing how eating the right foods can help you make it through the day," says Lauren Antonucci, R.D., the director of Nutrition Energy, a private nutrition-counseling service in New York City. (See more about how to eat for better sleep.)
Antonucci’s meal plan will keep you revved—and full—until dinner.
When you wake up: Dehydration compounds fatigue, so down two glasses of water first thing. Aim to sip half your body weight in fluid ounces by bedtime (for a 145-pound woman, that's 72 1/2 ounces, or about nine cups).
Breakfast: Go for eggs, scrambled or hard-boiled. "They're one of the most absorbable types of protein, with just the right amount of fats and a dose of energy-boosting B vitamins," Antonucci says. For staying power, add healthy carbs, like a slice of whole-grain toast and some fruit. A hit of caffeine will kick-start your day; if java makes you jittery, grab a mug of green tea. It has some caffeine, plus a compound called epigallocatechin, which, studies show, produces a relaxed and attentive state.
Midmorning: Improve your focus with a handful of mixed nuts, such as almonds, walnuts, and peanuts. The protein provides a jolt of energy, while the combo of filling fiber and omega-3 fatty acids tides you over until lunch.
Lunch: Build your meal out of lean protein, slow-burning complex carbs, and healthy fats—try a skinless chicken breast with a broccoli, black bean, and quinoa salad—to power through the next few hours.
Late afternoon: Chips or chocolate chip cookies may sound awfully good right about now, but after causing a quick spike in your energy level, they will send it crashing. For a steady, long-lasting pick-me-up, choose nutrient-rich high-fiber snacks like hummus with a whole-grain pita or baby carrots.
By Sara Angle
|Posted on July 27, 2020 at 4:20 PM||comments (0)|
Well hello there, High Achiever.
How are you really doing?
If you’re anything like me, it can feel like you have one foot on the gas and one foot on the brake.
Times are challenging, and it can be really difficult to juggle two of the necessary aspects of life; work and health.
Juggling work? Pfft easy. You got that.
In fact, you probably rock that area of your life. It comes fairly effortlessly and you feel empowered and confident - challenging, yes, but you still feel empowered.
Juggling work AND health?
Now.. there’s where you hit a snag.
Studies show that, for the high achiever, health often comes at an expense.
It’s slippery. It can quickly slide out of awareness as you aim your focus on your career and managing the people around you.
And because you tend to be unsuccessful in that area of your life, as a high achiever, you feel powerless so you keep letting it slide and instead focus on what you do best.
You pride yourself on having it together, yet, you have the toughest time admitting when you need some help. Real help.
But you’re not alone. Many high achieving “jugglers” tend to let that ball drop.
And dropping that ball is so painful, not to mention, it’s such a waste of your true potential. Seriously… it’s an absolute waste.
But there’s no doubt in my mind that you could start having fewer low days and many more high days. Right now.
It might sound too good to be true but, I promise you, it’s not!
It’s time to add that ball back into your juggling act. It’s time to take back your power and reclaim your health.
Enough is enough.
Enough lowering your standards. You deserve more than what you’ve been giving yourself.
I’ve worked with thousands of people that make that misstep. Sacrificing health for the sake of your career because the demands never stop.
So, I GET IT!
Thankfully, we’ve been ultra successful in helping people turn their health around.
Join me and my team for an 8 week online group mastermind to rediscover and catapult your inner health, power, and confidence.
We’ll guide you through an expertly curated framework that will teach you how to master yourself physically, emotionally and spiritually through:
✔ self-healing and self-regulating the brain and nervous system from stress, trauma, or daily worry
✔ creating clarity and inspiration of the mind by refining vision, values, true meaning and purpose for yourself
✔ building energy and vitality expressed in the body through sound nutritional practices, food cycling, hydration and wise empowered choices
✔ lowering inflammation to decrease pain, lower excess heat, and minimize aging
✔ releasing pent up frustrations, mental stress, anger and guilt that run our emotional brain
✔ lowering cortisol and stress hormones to bring more hormonal balance
✔ losing some excess body fat percentage that is waiting to release (sweet side bonus!)
✔ deeply surrendering in your healing to move toward a more congruent and authentic self expression
Again, this program is designed to help you 10x your health, energy and confidence.
If you want help reclaiming your health, to feel empowered in all aspects of your life and become a pro-juggler,
then sign up for https://vlonline.teachable.com/p/health-recovery-rejuvenation" target="_blank">Mastering Health Recovery and Rejuvenation.
With this course comes our exciting news!
We're thrilled and proud to reveal our newest project and next big step in Exceptional Living - Veressent Life Online - our brand-new online learning platform that allows you to join us from the comfort of your own home and set a new course for your health and future.
We can’t wait to share this experience with you!
Inspired to be your guide,
Dr. Steve and the Veressent Life Team
|Posted on July 27, 2020 at 1:15 PM||comments (0)|
That touching episode of Queer Eye, the first dance at a wedding, or that heartbreaking animal welfare commercial—you know the one. These are all perfectly logical reasons to cry. But if you've ever just been sitting in traffic waiting for a light to turn green and suddenly started weeping, well that can be jarring. You've likely wondered "why am I crying for no reason?” (or what surely feels like no reason).
Frequent crying spells can be short bursts of spontaneous, out-of-nowhere (sometimes anxiety-provoked) tears that tend to strike when you're just going about your life. Yet they likely leave you fairly confused, asking yourself “why do I feel like crying?” or “why am I ~really~ crying, actually right now?”
First of all, you probably aren't pregnant, and no, there's nothing wrong with you.
"Crying spells can have a physical cause, but they also indicate that you're built up a lot of subconscious emotions you aren't processing," explains Yvonne Thomas, Ph.D., a Los Angeles–based psychologist specializing in relationships and self-esteem.
If you find yourself in a crying spell for no apparent reason fairly often, this list can help you decode the potential health reason behind it. Just know that this is not an exhaustive list by any means, and seeking help from a loved one, confidant, therapist, or doctor is encouraged to deal with your individual triggers, emotions, or possible underlying issues. (More: 19 Weird Things That Can Make You Cry)
5 Possible Reasons for Why You're Crying
The days leading up to your period can cause a rollercoaster of emotions. As levels of estrogen and progesterone swing up and down, brain chemicals responsible for mood are affected, and that can trigger irritability, moodiness, and yep, crying spells. If you're already stressed out or anxious, PMS can magnify those feelings and make your crying episodes even worse, says Thomas. You can wait it out—PMS symptoms clear up as your cycle moves on—or if the crying spells are cutting into your quality of life, ask your doctor to screen you for premenstrual dysphoric disorder, a more severe form of PMS that impacts about 5 percent of pre-menopausal women, according to the U.S. Department of Health and Human Services Office on Women’s Health.
Getting enough sleep, taking it easy on the alcohol and caffeine, and integrating more self-care might help make PMS more bearable so you won’t have quite so many, “why do I feel like crying?!” moments. Also worth noting: No matter what time of the month it is, having female hormones means you're more likely to deal with crying spells, period. Testosterone (a hormone normally found in higher levels in males) tends to tame tears, while prolactin (generally in larger supply in women) may trigger them.
Crying spells caused by sadness—kind of a no-brainer, right? However, when sad feelings linger for weeks or months, that may signal a deeper kind of dispair seen with clinical depression. Depression often comes with many other symptoms such as severe fatigue, lack of enjoyment from things you used to like, and sometimes physical aches and pains too.
"Many women display depression as frustration, anger, or irritability," says Thomas. "Each of these emotions can result in tearfulness, so if you experience them, see your doctor for a depression screening, even if you don't necessarily feel down."
3. Extreme stress
Okay, we all get stressed (and 2020 has been no walk in the park), but if you aren't facing these work and life pressures head-on, and instead, sweeping tension under the rug, it's no surprise you're suddenly streaming tears, says Thomas. "Set aside some time and really ask yourself what might be stressing you out so much, and form a plan to tackle it head-on," says Thomas. Though being stressed itself isn't a formal medical condition, it certainly can be an answer to why you may be crying. Excessive stress can make physical symptoms worse or even trigger them in the first place; everything from digestive distress to heart disease.
Give yourself some grace if this is why you're crying—doing so while stressed can actually be a *good* thing. A study published in the journal Emotions found that getting teary while stressed can be a mode of self-soothing, helping you calm down and regulate your heart rate. (Related: The One Thing You Can Do to Be Kinder to Yourself Right Now)
Find yourself in panic mode a lot of the time, with a racing heart, butterflies in your stomach, and extreme self-consciousness that limits your participation in everyday life? This might be the reason for your crying spells. "Anxiety disorders are not uncommon among women, and all the emotion they cause can result in frequent explosions of tears, even when you're not feeling panicky," says Thomas. Medication and/or cognitive therapy may help, so it pays to ask your doctor for help if you think your crying spells might be linked to an underlying anxiety disorder. (Related: What Happened When I Tried CBD for My Anxiety)
Newborns cry when they’re sleepy, so it stands to reason that fully-grown humans might do the same sometimes. Crying spells, irritability, and sadness were all linked to sleep deprivation (in the 4- to 5 hour-a-night range) in research published in the journal Sleep.
Plus, anxiety and stress can increase feelings of exhaustion (when your brain or emotions are in overdrive, no wonder), but you can also just be tuckered out by a night or two of sub-par sleep.
Each person’s sleep needs vary, but start by bumping up your bedtime by 15 minutes each night until you can allocate enough time for seven or eight hours most nights, the amount recommended by the National Sleep Foundation for adequate R & R. And if you’re struggling to get to sleep, try adding these foods for better sleep to your pantry.
If you or someone you know needs help, please call 1-800-273-8255 for the National Suicide Prevention Lifeline or text 741741, or chat online at suicidepreventionlifeline.org.
By Esther Crain
Find article https://www.shape.com/lifestyle/mind-and-body/4-reasons-youre-crying?utm_medium=browser&utm_source=shape.com&utm_content=20200727&utm_campaign=615796" target="_blank">https://www.shape.com/lifestyle/mind-and-body/4-reasons-youre-crying?utm_medium=browser&utm_source=shape.com&utm_content=20200727&utm_campaign=615796
This can be very stressful these days, always think this will pass, enjoy each minute of the day, don't sweat the small stuff, take some long deep breaths and move forward to positive thinking. Enjoy a nap when you can.
|Posted on May 11, 2020 at 12:45 AM||comments (0)|
I loved this article I had put away as I am decluttering. Very appropriate for the times!!
200 SUCCESS SECRETS:
Consider yourself as an orange. Only what is really inside can come out. If you fill your mind with thoughts of serenity, positivity, strength, courage and compassion, when someone squeezeds you, this is the only juice that can flow. - Robin Sharma
One hour Outdoors and in the Studio: We will do a combination of: Cardio: (you will need runners - No, No! We aren't going to jog/run - at least not right away!!) [unless you are doing already.]
Strength Training: using Exercise/Stability Balls (you have to buy - if you don't already own one that gets batted and moved around the house - because yes, there is homework!!) and Resistance Bands (which I will provide and will also be used for your homework)
Flexibility: Okay - relax - enjoy!! Homework: Absolutely!! Making healthy nutritional choices and adding exercise into your life on a daily basis in nothing more than creating a habit!
https://www.goodreads.com/book/show/16079300-top-200-secrets-of-success" target="_blank">THE TOP 200 Secrets of Success Thttps://hiregange.com/assets/articles/14-04-01_success-mantra-robin.pdf" target="_blank">he Top 200 Secrets of Success and the Pillars of S elf-Mastery https://play.google.com/store/apps/details?id=com.cpviet.apps.book.secrets_of_success&hl=en" target="_blank">FREE - App
|Posted on April 22, 2020 at 10:25 AM||comments (2)|
|Posted on January 18, 2020 at 8:15 PM||comments (0)|
SHUNIAH’S THIRD ANNUAL WOMEN’S ME-TREAT
February 1 2020
MacGregor Recreation Centre
- 9:00 A.M. – 4:00 P.M.
- 9:00 - 10:00 light Breakfast
Opening Keynote: Lana Bullough
- 10:00 – 11:00 a.m. Choose ONE of two sessions by placing an X beside your preference:
- 11:00 – 12:00 p.m. Choose ONE of two sessions by placing an X beside your preference:
- NOON – 1:00 – LUNCH- Bay Village Coffee Catering
- 1:00 – 2:00 p.m. Choose ONE of two sessions by placing an X beside your preference:
- 2:00 – 4:00 p.m Closing Session: All participants join together for closing sessions (no choice needed)
Registration Deadline Friday, January 24, 2020 at 4:00 p.m.
ME-TREAT REGISTRATION PAYMENT INFORMATION:
$50.00 for a full day includes Breakfast, Lunch and Snacks
PRINT THIS REGISTRATION FORM AND DROP OFF OR MAIL WITH CHEQUE ENCLOSED TO:
|Posted on December 31, 2019 at 10:30 AM||comments (0)|
|Posted on December 1, 2019 at 7:10 AM||comments (0)|
There are about 60,000 miles of blood vessels in the human body, and along with the heart and other muscles,
they make up the circulatory system.
Taking care of your feet in so important to wellness and health.
Grounding, or ‘earthing,’ is a practice of walking barefoot on the ground, without any shoes or socks that serve as a barrier. It is founded on the power of the intense negative charge carried by the Earth, high in electrons, which provides high amounts of antioxidants and free-radical destroying electrons.
The role of this network of roadways is to carry blood to every corner of your body. However, when your circulation is poor, it slows or blocks the blood flow, and the cells in the body can’t get all the oxygen and nutrients they need.
In the case of reduced blood flow, one develops poor circulation symptoms. This usually happens in the extremities, and the most common causes of it include diabetes, obesity, heart conditions, and arterial issues.
People suffering from poor blood circulation experience symptoms like muscle cramps, tingling, numbness, throbbing or stinging pain in the limbs.
If left untreated, this issue could lead to reduced blood flow and plaque in the arteries, which might cause more serious conditions, like a heart attack or a stroke.
Therefore, it is of high importance to improve blood flow in the body, and here are the most effective natural ways to do so:
1. Regular exercise boosts circulation, and you can pick a physical activity such as swimming, running, walking, or riding a bike
2. Massage boosts blood circulation by stimulating blood flow in the treated area
3. Drink plenty of water
4. Avoid smoking, as it is one of the main causes of poor circulation
5.Stretching will improve body circulation as prolonged periods of sitting slow it down
6. A healthy and well-balanced diet, rich in vegetables, fruits, healthy fats, and lean proteins, and low in salt, trans fats, and sugar, will increase blood flow in the body
7. To instantly boost circulation, use a pillow or another object to elevate the legs while sitting
8. Hot and cold treatment boosts circulation; apply heat using a hot pack for about 30 seconds, and then repeat with a cold one
9. Hydrotherapy will help you better oxygen flow as hot water relaxes the tense muscles, boosting blood circulation and allowing oxygen to flow more smoothly
10, Ginkgo Biloba is a versatile herb that boosts circulation and is available as a liquid extract, a tablet, capsules, or a dried leaf.
Additionally, you will benefit a low from a salt-made scrub, as it will smooth the skin, energize your legs, and ease excess fluid. To boost circulation, buff in circular motions working your way up the leg, from ankle to knee.
Note that high heels and pointed-toe shoes interrupt the blood flow from the heart to the feet, so you should choose flats or trainers whenever possible.
You can also try tights for compression hosiery, which are specifically designed to help blood circulate easily through the legs.
Take care of your feel every day.
Sharing with love Anne
|Posted on September 6, 2019 at 2:55 PM||comments (0)|
https://risepeople.com/blog/workplace-wellness-programs/" target="_blank">10 Examples of the Best Workplace Wellness Programs
1. On-site fitness centres
This might be considered the granddaddy of all corporate wellness program examples. Not everyone can provide their team members with a 72,000 square foot fitness centre, but Chesapeake Energy considers it a completely justified expense for recruiting and retaining healthy team members. The fitness centre offers team members an Olympic-sized swimming pool, a rock climbing wall, and access to personal trainers.
What makes this wellness program great?
The fitness centre is just one part of the company’s ‘Living Well’ program, which offers cash incentives for team members who participate and meet their goals in various areas of the program. Chesapeake Energy clearly cares about their team members’ well-being and has provided them with as much support as possible to help them reach their goals.
2. Smoking cessation programs
It’s no secret that, on average, team members who smoke cigarettes cost their employers more money due to health issues compared to non-smokers. Some workplaces have found it in their best interest, both ethically and economically, to offer smoking cessation programs to their team members.
Union Pacific offers a smoking cessation program that consists of lifestyle coaching, as well as pharmacological assistance, to their team members. Their program has helped reduced the number of their team members who smoke from 40% in the 1990s down to 17% in 2007.
What makes this wellness program great?
Union Pacific understands that pharmaceuticals alone may not work for all team members. The addition of coaching for team members trying to quit smoking may make the difference between success and failure.
3. Transit options
Encouraging alternative methods of transportation, such as bike sharing or public transit incentives, are beneficial to the workplace and the future of the environment. Facebook’s campus in Palo Alto offers a bike-sharing program for team members to cycle to places around campus rather than driving. At Rise, we encourage our team members to take public transportation by reimbursing employees for their transit passes.
What makes this wellness program great?
This type of program will appeal to current and potential employees who value environmental responsibility.
4. Paramedical services
Google offers paramedical services, like massage therapy, to their team members while they’re at work. In fact, Google employs a massage program manager, as just one of 35 massage therapists employed in their United States offices. Massage therapists go through an interview process at the company as well, where they demonstrate their skills (which sounds great for the interviewer).
What makes this wellness program great?
There’s a reason why Google is consistently rated one of the best workplaces in the world. Going above and beyond what team members expect from their employer is a great way to encourage a reciprocal effort. A relaxed and calm team member is a joy to have in the workplace, which is likely the main reason that Google offers the service.
5. Yoga classes
Mobify offers their team members yoga classes twice per week, which, weather permitting, is moved to their rooftop boasting stunning views of Vancouver’s ocean and mountains. The most important requirement for practising yoga is the space to do it, and many companies are using their conference or break rooms to provide yoga classes for team members throughout the workday.
What makes this wellness program great?
Yoga and meditation is an extremely effective stress reliever. Team members at startups or PR agencies often have to deal with tight deadlines and overtime. Yoga is an effective way to incorporate self-care into work, so that team members don’t have to feel guilty about neglecting work.
6. Lunch and healthy snacks
With only 30 minutes for lunch, many team members may feel that they have to eat fast food when buying their lunch. Bandwidth offers a 90-minute Fitness Lunch to their team members—enough time to play a sport, hit the gym, or to head home for a healthy homemade lunch. Again, Google sets the bar high with their cafeterias, offering catered lunches and snacks to team members throughout the day. Services have popped up recently that will deliver healthy snacks to your office, like Natural Source and Mindful Snacks.
What makes this wellness program great?
A lunch and snack program will appeal to all of your team members—since everyone has to eat! Promoting healthy eating in the workplace benefits everyone in the office. Healthy and communal eating programs encourage interaction between people from different teams, and the cafeteria provides one such place where a large and diverse workforce can mingle and connect.
7. Employee assistance programs
Wellness not only means taking care of the body but the mind as well. Accenture provides confidential support for issues like stress, substance abuse, depression, and anxiety. Accenture knows a lot of work-related stress can be addressed outside of the workplace through guided support programs, so they provide access to programs, such as financial assistance, for all of their employees. Employees are also rewarded for setting wellness goals and accomplishing them.
What makes this wellness program great?
Employees who need extra assistance outside the workplace get the help they need to perform their best. Companies like Accenture realize that support for their employees shouldn’t end once they leave the building. By providing extra support initiatives, organizations can communicate a certain level of empathy and support for their people, thus boosting satisfaction and confidence between the employer and the employee.
How does an after-lunch snooze sound? Professional or not, there’s no argument that a good nap always leaves one feeling completely refreshed. That’s why innovative companies like Zappos, Facebook, and Asana provide specialized nap rooms for employees looking to catch some afternoon rest. Due to the flexible work schedules, employees can catch a quick nap and return to their projects with renewed energy.
What makes this wellness program great?
While simply having a dedicated nap room isn’t technically a “program”, naps have clinically proven benefits when it comes to productivity. We’ve all felt that afternoon lull after lunch. But we’re not telling you to let Steve from the accounting department hibernate under his desk. We’re telling you to let employees recharge in ways that suit them best. Maybe it’s allowing employees extra time to go outside for a walk or having a quiet area for staff members to read. The idea is to not be so rigid in the ways employees spend their off time. Everyone gets energized in different ways and finding out what those are can improve mental wellness and productivity.
9. Wellness challenges
Workplace challenges related to wellness, from health challenges to fitness challenges, are effective in promoting healthy lifestyles within your workforce. At Rise, we’ve designed and ran workplace wellness challenges that encouraged our team members to engage in workouts of their choosing and drink more water at the office. By tracking their progress, their team would be eligible to win a health-related prize at the month’s end.
What makes this wellness program great?
Our monthly fitness challenges and water challenges were successful in promoting regular physical exercise and daily hydration amongst our people. It’s become a core part of our company culture, motivating our teams to reach goals, interact with their colleagues, and improve their wellness habits.
10. Wellness adventures
Like many companies, Zappos offers fitness subsidies, health benefits, and wellness reimbursements. According to their wellness coordinators, physical activity is important but shouldn’t be made mandatory. As a part of their wellness efforts, the Zappos team schedules optional wellness adventures for their employees with the goal of getting away from their desks for a little while. This could look like a one hour golf lesson or even laser tag. The wellness adventures are kept broad to appeal to a wide range of people, and most importantly, are focused on having fun.
What makes this wellness program great?
Hosting wellness adventures is great fun for everyone. Remember, not everyone is able to participate in all physically active events. Scheduling a wide range of monthly events can let those who get their exercise in elsewhere or who aren’t very active at all to join in. It appeals to more people cause it focuses on fun first rather than exercise.
Looking for a better way to improve health & wellness across your organization? The Rise HR platform helps Canadian businesses manage their teams better, track time off, keep an eye on employee engagement, and much more. Book a demo to see Rise in action.
Shared https://risepeople.com/blog/workplace-wellness-programs/" target="_blank">https://risepeople.com/blog/workplace-wellness-programs/
|Posted on June 24, 2019 at 4:50 PM||comments (2)|
Being Aware is the First Step
BY MADISYN TAYLOR
There is freedom that comes with awareness, because with it comes the opportunity to make a choice.
Life is a journey comprised of many steps on our personal path that takes us down a winding road of constant evolution. And each day, we are provided with a myriad of opportunities that can allow us to transform into our next best selves. One moment we are presented with an opportunity to react differently when yet another someone in our life rubs us the wrong way; on another day we may find ourselves wanting to walk away from a particular circumstance but are not sure if we can. Eventually, we may find ourselves stuck in a rut that we can never seem to get out of. We may even make the same choices over and over again because we don't know how to choose otherwise. Rather than moving us forward, our personal paths may take us in a seemingly never-ending circle where our actions and choices lead us nowhere but to where we've already been. It is during these moments that awareness can be the first step to change.
Awareness is when we are able to realize what we are doing. We observe ourselves, noticing our reactions, actions, and choices as if we were a detached viewer. Awareness is the first step to change because we can't make a change unless we are aware that one needs to be made in the first place. We can then begin understanding why we are doing what we are doing. Afterward, it becomes difficult not to change because we are no longer asleep to the truth behind our behaviors. We also begin to realize that, just as much as we are the root source behind the causes for our behaviors, we are also the originator for any changes that we want to happen.
There is a freedom that comes with awareness. Rather than thinking that we are stuck in a repetitive cycle where there is no escape, we begin to see that we very much play a hand in creating our lives. Whether we are aware of them or not, our behaviors and choices are always ours to make. Our past and our present no longer have to dictate our future when we choose to be aware. We are then free to move beyond our old limits, make new choices, and take new actions. With awareness, our paths can't help but wind us forward in our lives while paving the way for new experiences and new ways of being. It is through awareness that we can continue to consciously evolve.
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DailyOM Course Spotlight
BY WENDYNE LIMBER
The harsh reality is seventy-eight people may die today from opioid overdose, and another 20 million are experiencing a substance use disorder. Drug overdose is the leading cause of accidental death in the United States--and every day, some 6,300 people seek addiction treatment. Yearly, as many as 2 to 3 million people are admitted to treatment facilities for alcohol and drug abuse AND the majority of people in formal treatment centers suffer relapse over and over again. Some of these are our children or a family member we love. It's time to help...to do something different--to know something different--to utilize authentic evidence-based science, medicine, transpersonal psychology, birth psychology, child development, spirituality and consciousness to address the factors that set a person up to become a drug addict or alcoholic. This course is for anyone who is ready to know how parents unconsciously set up a child or significant other for the insanity of addiction, enabling and co-dependency. Using deep sarcasm to exaggerate some major points and behaviors--this important course gives students an opportunity to contemplate what not to do and always ends with a healing teaching for reversing any behavior that sabotages recovery.
Learn more understanding addiction
|Posted on June 5, 2019 at 9:20 AM||comments (0)|
Judgment closes us down and is final, whereas opinion leaves us open-hearted and open to change.
Most of us understand that when we judge someone, or someone judges us, it is a negative emotional experience. As a result, we naturally want to avoid being judgmental, but this gets confusing when we feel we have to suppress thoughts that could actually be offering us guidance. For example, we may meet someone new and suppress a negative feeling about them, thinking that we don't want to fall into the trap of being judgmental. Later, though, it may turn out that paying attention to that thought could have helped us take care of ourselves or someone else.
It is important to learn to distinguish inner guidance, and having an opinion, from judgment, otherwise we run the risk of not listening to our intuition and not allowing ourselves to form opinions. Inner guidance and opinions both help us to interact more intelligently in the world, so we don't want to throw them out in an effort to avoid being judgmental. Our intuition usually makes itself known to us in a flash, and often has a physical component--a flutter in our stomachs, sweaty palms, or a chill. When we use this information to help us navigate a situation, we always benefit. Similarly, having an opinion about a person or an idea allows us to converse about it in a focused way with intention. Listening to our intuition and forming opinions are both positive outcomes of our ability to interpret the information that comes our way.
When we make a judgment, on the other hand, we attempt to have a final say on whether someone or something is inherently good or bad. Judgments close us down instead of opening us up; opinions have a lighter quality and are amenable to change. Once a judgment has been made, there is no more conversation or consideration, whereas opinions invite further debate. Intuition guides us from moment to moment, but, unlike judgment, never makes a final decree. In other words, it is only healthy to be open to the information we receive and to allow ourselves to process that information. As long as we stay open and fluid, we can trust that we have not fallen prey to the trap of judgment.
|Posted on March 19, 2019 at 8:10 AM||comments (2)|
Marching into spring beings a change in our activities.
For some it is more outdoor activities. Others it's the change in the outdoor activities.
We also look at how we will be eating differently.
Temperatures are warmer so some of the heavier foods we ate to keep us warm will change.
Our spirits change to a brighter outlook with more daylight and change in our clothing.
Already seeing people out in shorts! It is a little early especially for us Northerners.
We like the cold so when the temperature moves above 0 it gets a little balmy for us.
The benefits of physical activity extend way beyond how you look.
https://www.participaction.com/en-ca/everything-better?utm_term=everything-better&utm_campaign=Get%20Active%20with%20ParticipACTION%5Cu2019s%20March%20Break%20%5Cu201CFamily%20Better%5Cu201D%20guide&utm_content=email&utm_source=Act-On%20Software&utm_medium=email&cm_mmc=Act-On%20Software-_-email-_-Get%20Active%20with%20ParticipACTION%5Cu2019s%20March%20Break%20%5Cu201CFamily%20Better%5Cu201D%20guide-_-everything-better" target="_blank">Participacation has ideas that can help
There are brain benefits, relationship benefits, community benefits and benefits you may have never even expected (like pooping benefits, for instance). The link between physical activity and better physical, mental or emotional health have been proven in study after study. But everyone is different. Understanding what really motivates you (see below), how much and what kind of activity is required to experience positive change (hint – it depends on your age 0-4, 5-17, 18-64 or 65+), and finding an activity you love to do from all the different ways to get physically active is key. Once you get the ball rolling, you won’t believe all the ways activity can benefit you and those around you.
Enjoy the day Anne
|Posted on January 23, 2019 at 4:45 PM||comments (0)|
Join us as we connect through our senses with the more than human world. Immersing ourselves into the forest at Centennial Park
Saturday Feb, 16/19
Time 1:00 - 4:00 pm
Forest Therapy is the practice of immersing ourselves into nature, taking the time, connecting with ourselves and the more than human world. Forest Therapy is science backed with many benefits to human mental, physical health and overall wellbeing. Having an ANFT Certified Forest Therapy Guide to bring you this experience is a must! Join us for 3 hours on Saturday February 16th 2019 from 1pm-4pm Walk ends with a Tea Ceremony. ** appropriate winter clothing and boots are required as we will be outside for 3 hours**
Sharing by Anne Parr & our Metabolic Pole Walking Group
Meet Wednesday 12:15 - 1:15 pm
|Posted on January 1, 2019 at 11:10 AM||comments (0)|
Happy New Year 2019
A New year with a New Word to take for a whole year.
A few years ago one of my participants suggested this & was doing it.
Pick A Word. The word must have an importance to you.
Something you wish you could do, a place you have not gone to, a change for the better, somthing you struggle for positive changes.
A word that has meaning to you and will challenge you all year long to use each day.
My word last year with great deliveration was "LISTEN"
Listening is the ability to accurately receive and interpret messages in the communication process. Listening is key to all effective communication. Without the ability to listen effectively, messages are easily misunderstood.
Found I struggled most days with this and at the end of the year found was still not listening well.
I was not always listening to others, I was not listening to my innerself and how I come across to others, how I beat my self up not being perfect, how my body feels (sick - tired, weak, strong, helpless not seeing or hearing) why and how do I need to do things differently to be happy.
I need to listen this year to be able to take on new challenges:
With hopes I will listen better this year!
Happy New Year 2019 for the BEST YEAR Ahead one day at a time, one minute at a time.
LIVE, LOVE, LAUGH a LOT! CHEERS Anne