Embrace the Journey!

Life Lessons from the Mat!

Recently I made a BIG decision and investment in my future to help me reach my crazy goals and dreams. In taking that initial step I found myself excited, nervous,nauseous and then exhilarated knowing that I had done it! I had finally taken the next necessary plunge to create the life of my dreams. 

Then the new journey was on and almost instantly that nasty creature called "Insecurity and self-doubt" reared its ugly head. Making me question myself, my abilities, my passion and basically my sticktuitiveness.  Those questions of  "What are you thinking? What makes you think those things are out there for you? Do you really know what kind of work this is going to take?" You know the drill I am sure you have met this creature during your journeys as well. 

Here I am on the threshold of my new exciting adventure. Instead of jumping in with enthusiasm I found myself frozen in fear. Feeling completely overwhelmed and unable to absorb any of the amazing content and material being given to me.... What have I done?! 

Insert my wonderful message and lesson from the mat! 

There are those postures that people love to jump right into versus building them, triangle is the perfect example. I love to pause my students before triangle reminding them that taking our time to build a posture and to feel it can actually make it prettier and easier. I use the analogy of hiking- Sure reaching the summit is amazing but the journey to get there is quite spectacular as well. 

During my class as I guided my students into Pigeon telling them "Breathe and enjoy the journey" The words hit me..... This is what I needed to do!  I needed to stop, breathe and enjoy the journey!" I needed to stop thinking of what currently feels like that insurmountable summit and instead just focus on today's portion of the journey. This moment and it's life lessons I need to learn today, the steps I need to take today and only today! 

The greatest things in life start with "Change"

 I am kicking off my traditional

 New Year project with just that --Change! 

For the previous 5 years I have kicked off my adventure of the upcoming New Year by creating a list of "Will Do's"! Focusing on my personal, career and financial goals. My "Will Do" lists were an amazing tool to keep me on task and having a direction to steer my ship for years but now.....

My life has taken an amazing turn and is forever evolving with new opportunities and wonderful challenges. Needless to say my carefully crafted "Will Do List" was unable to keep up with the new ideas and inspirations so it was shelved very early into the year. As we entered into the final couple months of this year my mind out of habit began to think about creating my new "Will Do List" but my heart wasn't into it and I knew it was time for something new but WHAT?

Ironically within days of my light bulb moment I received a message from one of my girlfriends letting me know that she would not be participating this upcoming years "Will Do List" but instead she had been introduced to One Word 365. Needless to say having hit my own roadblock and eager to ensure that I did have some sense of direction for the upcoming year I was all over that "google" and checking it out. 

My first instinct was "WHAT!! ONE FREAKING WORD! How is that possible?!" 

The weight and the power of that one word- Oh my! Then the inquisitive introvert in me took over and surprise, surprise if I didn't realize I had already been living my one word "YES".  At the beginning stages of my new journey I was scared and living outside of my comfort zone everyday. I made the commitment to myself that if any opportunity provided itself and it aligned with my ultimate goal my answer would always be "YES"! Whatever hurdle I needed to get over after that was mine to figure out. Who knew that one word and in my case and a very little word could make such a HUGE impact and live up to the weight! 

Insert this upcoming year and the responsibility of picking my new word to match the expectations I have of this upcoming year. I knew needed a big word with lot's of excitement and open to opportunities...... I have mediated and stewed over this word for probably 2 months-- hey this is a big deal I am giving a year of my life to this word! Then the light bulb hit again and I realized my word has been sitting here this whole time just waiting for me to see it......

2015 My Year of Adventure!

 I can not wait for the opportunities that word is going to give me the courage to do and accomplish! 

Banish the Negative Self Talk!

   I was finishing off my workout and burning off that last little bit on my triceps and decided to hit up the cable machine! Now the cable machine for me in the past has been a session of brutal negative self talk. Lets face it you are standing directly in front of the machine and there is "always" a mirror to one of your sides! So I know you have the image clearly- full head to toe side profile! In the past I'd be powering through my reps and that mean inner voice would kick in....  "Maybe one of these days you might even see a tricep?" "how long have you been working those muscles and you still can't see them?" "is that your belly rolling over your pants" and " girl you need to get yourself an ass" and whatever other real or imaginable things I could trash talk to myself in the time it took me to finish 3 sets. No wonder I had to psych myself up to use the cable machine. 

 I marched up to that cable machine, lined up and looked over to check my form. Then that moment, where the usual mean girl would kick in I finally heard a different voice. A much friendlier and kind voice "Hey! There's that mysterious tricep muscle. It really does exist!" I kept powering through my sets and then noticed how different I looked completely head to toe. I am owning a whole new profile and more importantly I felt that I could look in the mirror and be proud of what I was doing and knowing that finally I have found my key and I am making progress. 

There is nothing more frustrating then the beginning stages or in my case years of the beginning stage, plugging away, staying dedicated and STILL not seeing the results your looking for. Then throw on-top of that negative trash talk! After my sessions of beating myself up mentally I would give myself the good ole cheerleader chat. "Have faith it will happen"and "if you keep at it you will get results"  Honestly most of the time I think my cheerleader talk sounded much more like "blah! blah! blah! Yvonne are you even listening?" Thankfully due to a real stubborn streak and the fact that I actually love my gym time regardless of the years of not getting the results I felt I should have been seeing. They are finally happening! 

My message to you! If your in those beginning stages or battling the years of waiting for the magic, know that yes it's possible. Keep pushing yourself outside of your comfort zone! Keep trying new things! If your not seeing the results you want then you need to keep experimenting. I committed to myself to a spend a year trying new and different things. Keeping my mind and opinion open. Tracking how my body felt, noting when I saw results and when I backtracked! It's a journey but the time goes by so make it a productive one and get to know your body! 

I promise you! If you want it and your willing to do the research and work for it  "IT WILL HAPPEN!" 















Get after your goals, keep your dreams alive and tell that Mean Girl to just "SHUT UP!" She doesn't know anything! 

Why Hire a Personal Trainer?

Let’s be realistic everyone is money conscious these days and personal training can and does add up?! After all you can sign up at the local gym hit the treadmill, then make your way around the training circuit or perhaps enjoy a group class. That is fantastic! Sometimes we are looking for that little bit more. Maybe you’re just starting out or getting back into fitness, perhaps you want to tie your fitness goals in to match your lifestyle and hobbies,  or you want to lose weight or sometimes you just need that extra accountability to ensure those workouts get done.  Wherever you are on your journey a Personal Trainer might be just what you are looking for?

• You don’t know where to start! Sitting down and creating your own exercise program and schedule can be overwhelming all on its own then add in the knowledge it takes to choose the exercises, complete the exercises with correct form and then keeping yourself accountable. This alone could be your stumbling block to forget the whole crazy idea. Working with a personal trainer they will create a schedule that meets your specific goals, maximizing the use of your available time while providing you with the knowledge to complete the program and adding that extra much needed accountability. The “tough love” 

• You are not seeing results! If you have been consistent with your workouts for several weeks or months and you are still not seeing the gains or shall we call them losses hiring a trainer might be your golden ticket. A trainer can look at your current training program, eating habits and help you see where you can make some changes to be more effective in fueling your body and workouts.  A trainer can work with you on your goals. Are they SMART- specific, measureable, attainable, realistic and timely?! They can hold you accountable and help to motivate you to take those workouts to a new level. Perhaps you are getting results and your unable to see them. A trainer can help provide that 20/20 vision from seeing on the outside.

• You are bored and need the challenge! Perhaps you have been following the same old routine and exercises and need a little something added to your workout?! Maybe your  workouts have gotten easier because you have gotten better? Sometimes we are so used to our own routine and our self-perceived limitations that working with a trainer can push us outside of our usual bubble. A trainer can introduce you to fresh new ideas, equipment to challenge you in different ways. Even setting up a workout with a trainer once a week, every couple weeks or once a month to give you that additional push and variety in your workout can be that much needed change to inspire all your workouts. That one workout will always be the one that you push a little harder and possible even surprise yourself of what you are truly capable of.

• You have a specific injury, illness or condition! If you have any specific health injuries working with a personal trainer in partnership with your doctor and/or physical therapist can be beneficial in the healing of an existing injury but also in avoiding any future problems. Your program can be created specifically for you and your health concerns.

• Training for a specific sport or event!  Perhaps you have an upcoming running race in mind? Thinking about completing your first ever Triathlon?  You want to improve your golf game? Your trainer can complete a training program specific to your sport of choice with a timeline specific to meeting your goal.  

• You want to workout at home or perhaps at the office? If your preference is to completely avoid the crowds and enjoy your workout within your own home or office a personal trainer could be a great choice for you. If you don’t have any equipment your trainer could bring the gym to you. Or perhaps you have some equipment but you are not sure how to use it. Your trainer could even provide you with insight on what equipment you might want to include into your home gym.

Still unsure if a Personal Trainer can provide benefit to your training?! Most trainers offer a free 30 minute consultation where you can discuss your goals, what you want to accomplish and basically if I was you- interview them! Are they the person who will push you? Will they be able to inspire you when you are not in the mood for that workout? Are they focused on what you want to accomplish? Is this the person who you can have that fabulous “love/hate” relationship with?! Do they get you and do you get them?!

Yvonne Bainbridge

Eat Well. Be Active

For more information on Personal training/ On-line coaching with me please contact me at

 2eatwellbeactive@gmail.com or (403)634-5075

Nancy Leggett's Will Do for 2014!

Beth Spaven's Will Do 2014!

WILL DO LIST 2014

“One day, she noticed something new in her reflection. Something that had a new light all its own”

Unknown

Personal

MAKE MYSELF MY TOP PRIORITY. TAKE PRIDE IN WHO I AM!

MAKE SATURDAY DATE NIGHT A PRIORITY AGAIN

EAT MEALS AT THE DINNER TABLE

READ A MIN OF 1 BOOK EVERY MONTH

COMPETE ALL THE PROJECTS I HAVE ALREADY STARTED AND WILL START IN THE FUTURE (I HAVE SO MANY HALF FINISHED PROJECTS ITS DRIVING ME CRAZY)

STEP OUT OF MY COMFORT ZONE... “FEEL THE FEAR AND DO IT ANYWAYS” WILL BE MY MOTTO FOR THIS YEAR

USE MY VACATION TIME FOR HOLIDAYS NOT TO DO CHORES

BE MORE SOCIAL.

HEALTH & FITNESS

EAT AS CLEAN AND LOCAL AS POSSIBLE. TRY TO AVOID MODIFIED AND PACKAGED FOOD. ZERO MILE/100 MILE DIET WILL BE MY GUIDELINES. WE HAVE SO MANY AMAZING LOCAL FARMERS AND ARTISANS ON VANCOUVER ISLAND!

START RUNNING AGAIN. COMPLETE 3-5 RACES THIS YEAR. SO FAR I HAVE REGISTERED FOR TC10K IN APRIL AND GOODLIFE 8K IN OCTOBER

DO MORE YOGA AND MEDITATION. AIM FOR 3 DAYS A WEEK

USE MY GYM MEMBERSHIP. UTILIZE THE POOL AND DROP IN FITNESS CLASSES

USE THE GYM WE BUILT AT OUR HOUSE FOR STRENGTH TRAINING

CAREER 7 FINANCIAL

FIND A CAREER IN MY NEW FIELD. I ALREADY HAVE A JOB BUT WANT A CAREER

CONTINUE TO EDUCATE MYSELF AND KEEP MY LICENCE UPDATED

SHOP MINDFULLY, THINK BEFORE I PURCHASE. IS IT A NEED OR A WANT, WILL I EVER USE/WEAR/EAT IT OR PUT IT IN THE CLOSET/SHELF AND FORGET I HAVE IT.

COMPLETE THE 52 WEEK MONEY SAVING CHALLENGE

PAY OFF CREDIT CARD DEBT

START A TFSA ACCOUNT

SELL MY OLD CAR (I BOUGHT A NEW ONE NOVEMBER 2012)

HIRE A LAWYER TO DEAL WITH ACCIDENT/ICBC CLAIM (I WAS HIT BY A DRUNK DRIVER IN NOVEMBER 2012)

Cassidy Sherrington's Will Do 2014!

Cassidy’s 2014 Goals

Lifestyle

v Plan one adventure per month to look forward too!

v Have a date night every week, cherish the time we have together

v Practice patience and SLOW down, breath before getting sooo worked up over little things-“is this really worth it” and start taking my time with things

v Save $50 a month

v Take one new course in rehabilitation/disability fitness

v Research doing rehabilitation and disability fitness under my own name instead of through a company/corporation

v Continue to work hard and further my current career by networking

v Read one book per month, try reading more before bed

Health and Fitness

v Compete and place top 10 in the WBFF Fitness/Bikini competition in July 2014 (this sort of dominates everything else right now)

v Run the LuLu Lemon Sea Breeze Half Marathon in August

v Continue to be a strong Dragon Boat competitor and get all my own gear this year

v 2014 Underwear affair in June

v No stressing out over getting my workouts done, it is my time and I will enjoy it instead of racing and worrying about getting it done the entire time

v Aim for training 6 days a week (strength 3-4 days and cardio 5 days a week)
v Continue to do food prep weekly, work on decreasing the grocery bill while continue with clean eating

Pam Kadach's Will Do 2014!

My 2014 “Will Do” List

Personal:

First and foremost I will stop listening to the voice in my head that always tells me it is okay to settle for “good enough”. It’s time for me to be my biggest fan and to do that means to push myself out of my comfort zone and know that even if I fail; I failed by trying something.

I will place a higher priority of personal growth through reading more. Knowledge is power.

I will make more time for the things I love to do (primarily scrap booking and card making)

Health & Fitness:

I will continue to value my “me” time by training at SVPT with my trainer and taking advantage of the awesome small group training classes available there. I will continue to embrace what I learn there.

I will put myself in challenge groups to help push me out of my comfort zone fitness wise and to learn just how hard I truly can work with my body.

I will continue moving forward in learning how to nourish my body. I strive to have relationships with people, not food.

I will place a higher emphasis on yoga for both the physical and mental benefits it brings me.

Career:

I will apply myself more at my job. I will move past my grief and be a better leader at work in Chris’ absence. I will take pride in helping keep his dream alive. I will be a better team player.

This is the year I will take the time to research career options for my future and come up with a firm plan for furthering my education.

Financial:

I will work at curbing impulse shopping. Even if I can afford it, I don’t always need it. Pause before purchasing.

I will continue to utilize my TFSA account by maximizing the yearly contributions. I will continue to build our nest egg. It is important to me that our retirement is secure. However it is equally important for me to learn the balance of saving for the future but living in the now.

Shannon White's Will Do List 2014!

Shannon's 2014 Will Do List!

Fitness

1.      Continue working hard with my trainer/ coach. After my first 10 sessions are up, evaluate if I want to take a break for golf season and follow my program then go back in the fall and work with him again?

2.     NO more focusing on the scale! I will weigh myself at the 1^st of every month starting January 1^st 2014.

3.      My goals are to see the inches fall off and build strength seeing my body tighten and body fat decrease. By March 16^th, I should start to see results.

4.      Commit to 4 days a week in the gym, and 1 day a week with my trainer.

5.      Sunday food prep to continue, eat clean all week and allow myself cheat meals when I want within reason, and not feel guilty about it.

6.      I WANT to feel amazing and 100% confident in a bikini this summer! This goal was about 60% attained in my 2013 Will Do, NO EXCUSES for this summer!

 Personal

1.     Love myself, look in the mirror everyday and tell myself that I am beautiful and deserving of everything great in life. Be 100% confident with myself and my body. It's the only one I got, I need to ROCK it.

2.   Be open to LOVE again this year. I found love in 2013, and experience heartbreak too. I am strong, and I want to find love again in 2014. My heart is open.

3.      If i enter into any new relationship in 2014, my will do for myself is that I need to keep my health and fitness goals in place and not let my partner railroad my dreams and goals.

4.      I won't settle for less anymore, in a partner I want them to adore me, to love me, and to tell me I'm the best part of their day. No more settling!

5.      I will go on an adventure in my JEEP! I'd like to travel to Alberta and see the mountains and visit Jasper.

6.      I will ride my mountain bike more than once this year. Time to take it out and get it muddy with the JEEP.

7.      I will take my new found strength from training and apply it to my golf game. I want to break 100 on every golf game this season. My strength will help me with my game. I want to be focused and not sloppy!

Financial

1.      I want to start saving money. Get back on a budget pay off my credit card and save towards a house! I really want to buy a Husky puppy, but I can't until I have a yard!

Career

1.      I want to finally finish my Disability 303 course by the end of the year.

2.      2013 was an amazing year for working with new clients. I built up my business by about 70% from the year before. I want to work with lots of new clients this year. I love helping people, and I love what I do.

2014 will be a year of fitness and personal goals for me. Strong is the new SKINNY! I want to be strong and sexy in 2014! I'm going to ROCK my 30's... Whoop Whoop!

Paleo 101! A 30 Day Journey of Personal Discovery

I recently completed the Whole 30 and it was quite the journey. Talk about an eye opening experience on all levels. How your body reacts to foods that are even considered good for you never mind the stuff we know is bad? The mind, oh that dirty little devil! The mental is the challenge you need to be ready for. You have to “own that why” to get through the games your brain will play on you. The soul, actually understanding what it feels like to get a solid night’s sleep and I mean deep sleep. Dreams and the whole kabang.  The amount of side effects is amazing! I’m still only skimming the surface- Did I mention losing 2 dress sizes and somewhere around 11-14lbs?! Still not even scratching the surface!

I loved this program so much that I am creating on-going challenge groups to support others in this life changing experience. I have had a few challenge groups go through this journey and with each one I have taken notes on what I have seen as the keys for success!

        Knowing it’s time! Feeling it in your bones that you truly are sick of how you are feeling and enough is enough! I knew while reading the book “It Starts with Food” that this was it! I had finally found my nutritional guide. I saw the finish line before I even started. 

   Ability to create that defining “Why” that fits you. What is your reason for wanting change? What is the end result you are working towards? What are the benefits besides possible weight loss? ( Weight loss is only a bonus side effect of this journey) You will need to “own your why” throughout this journey so the strongest “Why” you can create the stronger you will be throughout the journey and the days that follow.

 Having an interactive open safe challenge group. The more interaction within the challengers providing daily encouragement to full out Day 3 venting of how horrible life is. Sharing your experience, being vulnerable and open improves not only your chances of success but of those on the journey with you.

 Willingness to get your hands “dirty”  This is a lifestyle change not a 30 day quick fix so you need to be prepared to do some work. Although some nutritional guidelines will be provided you will need to be prepared to do the majority of the work. If during the excitement of a new challenge it is too much to have to plan then what happens Day 31?! This 30 Days is all a lead up to living a healthy lifestyle come Day 31 on what hopefully becomes the rest of your life….. 

I am looking to help people who are motivated, willing to educate themselves before and during the journey. Willingness to share within a closed group setting and most importantly people who are willing to invest time and energy into their new healthier life! I am not looking to drive numbers and have x amount of people participating! I am solely looking for people who legitimately are ready and wanting change.

To be accepted into the Challenge Group:

·      You will need to have your clearly defined “Why”?!  Why is now the time? Why do you want to do this?  Presenting your “Why” privately to me and if you elect you can always share it with the group at the time of the challenge. I also need your preferred style of communication if you were to start straying from the tracks.

·         Purchasing the book "It Starts with Food" The book does a fabulous job of explaining the why in regards to food and it's effects on the body. All successful challengers have read the book. I provide a cliff notes version but nothing can replace the book. It was while reading the book I had my light bulb moment and knew that this was "it" finally what my body was looking for. Mentally I was already at the finish line before I even started. The book is available on both Chapters Indigo and Amazon or a downloadable version through the Whole 30 website. 

·         Purchase Shakeology. Officially with the Whole 30 shakes are a "no go". However, I have run one challenge group with only myself using Shakeology and another challenge group where it was an option. Proof is in the experiment that using Shakeology was an addition to the program. I know personally I saw changes faster and to a much higher degree then the other challengers. It helps curb those crazy cravings and provides the extra sustenance needed for your workouts. Going forward all my challenges will include the purchase of Shakeology the vegan variety. Your choice of either Chocolate or Tropical Strawberry. Shakeology does have a 30 day money back guarantee so if you don't like it and feel at the end of the challenge it didn't help you achieve your goals your welcome to return it no questions asked. 

Here is the link to the Whole 30 challenge and the downloadable book! 

http://www.whole9life.com/itstartswithfood/

Here is the link to Shakeology. For the challenge you want the Vegan varieties as they don't have whey protein a form of dairy. Chocolate or Tropical Strawberry

http://www.myshakeology.com/eatwellbeactive

If your ready message me at 2eatwellbeactive@gmail.com

If you still have questions please feel free to send them my way to the above email address as well.

This has the potential to be one of the biggest life changing decisions you will make 

so a quick "I'm in" comment doesn't suffice. You must forward an email. I put a lot of work and effort into make these challenges as successful as possible and I need to see that you are ready to put forth the effort to do your part to make this happen for yourself!