Pivoting Back to Normal Once the Holiday Fun Stops

Being thought of as “The Most Wonderful Time Of The Year,” the holidays tend to be a time that brings family and friends together to enjoy lots of food, drinks, sweets, and good cheer. It also tends to be when fitness routines and healthy eating are abandoned, sleep schedules are forgotten, and stress levels climb. All this change can take a toll on your body and mind, leaving your routine a mess and you discombobulated with little hope of returning to normal. 

There is no need to worry or regret your choices. Enjoying the fun and excitement of the holiday season with family and friends is essential to creating a happy, healthy life. Embrace the moments and plan to pivot back to your “normal” routines once the holiday fun stops. 

At Fitness Powers, we can help. Our team has shared below six quick and easy tips we use to reclaim our “normal” and revive from all the holiday fun. 

1. Give yourself a breather! 

The holidays can drain you physically and mentally after the holidays, so find your happy place where you can spend some quiet time alone and reconnect with yourself. Do something that allows you to find peace and feel contentment—for example, journaling about all the positive experiences of the holiday season.

2. Get outside!

Being in the sun and enjoying the fresh air is a great way to relax your mind and redirect your thoughts. Take a walk focusing on what you see, feel, and hear. 

3. Create a plan!

Having a plan is a powerful step in returning to a “normal” routine. It allows you to reflect on your daily routines to identify the habits required to create change. A clear plan can also influence how we feel and think about our ability to change.

4. Create Motivation!

We don’t automatically have motivation, so we must create it. Finding resources that build up our drive, knowledge, and support to make positive change can be done in various ways. Connect with a fitness professional, such as The Fitness Powers team; find an online resource like Participaction or listen to a podcast on wellness topics, such as “How To Accelerate Your Wellness By Clarifying The End Result” on Podtail are a few examples.

5. Get your Sleep!

A good night’s sleep is a vital component of overall health. Allowing your body and mind time to rest and recover leads to more focus, energy, and patience during the day, all of which are needed to change back to your “normal.”

6. Dump the Sugar!

Not everyone can go cold turkey so take it one step at a time. Start with something simple and doable. For example, give half your sweets away if you don’t have the willpower to remove all of them. Put the rest in the freezer, where you don’t see them all the time. Out of sight, out of mind.

Remember, creating change isn’t all or nothing. Even one small positive step moves us forward, so as the holiday fun ends, give yourself time and celebrate all those little wins as you pivot back to normal.

12 Days of Fitmas

Try our 12 Days of Fitmas Challenge, where you complete mini-workouts to get you moving during the holiday season. Each workout can be done one, two or three times a day. Whatever works best for you, do something to keep your body moving while you enjoy the most wonderful time of the year. 

Fitness Powers wishes you a very healthy and safe holiday season.

Click on the links below to take you to your daily micro workout.

12 Days of Fitmas Introduction – Click Here

Day 1 – Click Here

Day 2 – Click Here

Day 3 – Click Here

Day 4 – Click Here

Day 5 – Click Here

Day 6 – Click Here

Day 7 – Click Here

Day 8 – Click Here

Day 9 – Click Here

Day 10 – Click Here

Day 11 – Click Here

Day 12 – Click Here

For a complete printout of the 12 Days of Fitmas Click Here

Managing Diabetes

Knowing what foods raise your blood sugar levels is an excellent start to managing your Diabetes. In this short video, Nurse Dawson at Fitness Powers will review what food types you need to be mindful of in your diet. Small changes in consumption of these foods can lead to big rewards. Click here to watch the video. 
 
For more information on making healthy behaviour changes with eating, check out the link below to Diabetes Canada, or contact Tracy Reid at fitnesspowers@gmail.com for a personal health coaching session.
 

Your Best You! At 55, 65, 75+

One of the best things about living in the Wellings is a community of like-minded people that see aging as an opportunity to continue to thrive towards our best selves. Your healthiest body at any age is something that we feel strongly about. Here are a few science-backed ideas to keep in mind:

Follow a heart-healthy diet. This means fewer processed foods and more fruits and vegetables, whole grains, and nuts.

Increase your physical activity. Aim for 30 minutes a day and work out most days of the week.

Take steps to combat stress. For example, try meditation, breathing exercises, or walks in nature to help put your mind in a centered, relaxed state.

Ask your doctor about vitamin D. New research is looking at whether vitamin D supplementation can reduce the risk of heart disease. Vitamin D has also been linked to increases in happiness. 

Keep moving. Keep finding ways to get exercise regularly. You can tailor your workouts to meet your health conditions or needs. You want to include cardio and also weight training in your process.

I want you also to maintain your social ties. This is the heart of what makes a living at The Wellings epic. Make sure you stay connected to friends and family. Isolation is very dangerous for our health. Set up a video call or online chat group if you can’t see friends in person. Try signing up for activities or classes to meet more people in your community.

Have a great day, and continue to thrive!

Staying Hydrated For Health

Did you know as we age, the risk of dehydration generally increases. The body’s ability to conserve water reduces, and the sense of thirst often diminishes. Medications or medical conditions may also affect an individual’s ability to retain fluids.
 
As the temperature rises in the summer, so does our need to ensure we are sufficiently consuming the fluids we need. If you’re thirsty, you’re already mildly dehydrated. Drink plenty of fluids throughout the day, including water, juice, and soups. Plus, water doesn’t have to come from a glass. Try to eat fruits and vegetables high in water, such as apples, cucumbers, grapes, and watermelon. 
 
How do you plan to stay hydrated? 
 
Click here to watch the video from Nurse Dawson.
Click here for more information from the Government of Canada about water intake.

10 Mantras to Begin Your Day Right

A mantra is traditionally a short sound, word, or phrase spoken in Sanskrit and used for meditation. It is repeated to help keep our mind and body focused on the present moment. And since ancient times, mantras have been considered sacred and calming sounds, which is why you’ll often hear the most common “om” used to wind down the end of a yoga class.

However, in our modern era, the term “mantra” has been co-opted to include self-affirming statements that give us the strength and confidence to face the world. But the underlying goal remains the same: it’s a way to focus our intentions and calm our minds. So, rather than focusing on traditional Sanskrit mantras, we’ll look at some daily phrases to say in the morning and keep repeating them throughout the day. If you keep these simple mantras in mind, they could help you achieve success and happiness:

“My mind is brilliant. My body is in good condition. My spirit is at ease.”

“I carve my path and walk it with joy.”

“I’m going to have a good day because it’s my choice.”

“I hold the key to better health through better eating and exercise.”

“Good health is a practice, and I have patience.”

“I listen to my body and give it what it requires.”

“Every cell in my body is alive and beautiful.”

“My potential is limitless, and I choose where to direct my energy.”

“I will speak with confidence and assurance.”

“My devotion to myself is unbreakable.”

Although these mantras are divided into three categories (body, mind, and spirit), they are all related to the power of your mind. Because your heart and body could not progress without controlled thinking and optimistic belief, it is our choice to think and feel positive, and our lives will soon follow. So remember to keep repeating whichever phrase you choose — and don’t be surprised if you notice a significant difference.

Food And Habits To Boost Your Brain Health And End Inflammation

Andrew Weil, M.D., is a world-renowned leader and pioneer in integrative medicine, which incorporates body, mind, and spirit.

After a medical internship at Mt. Zion Hospital in San Francisco, he worked at the NIMH for a year and wrote The Natural Mind. As a Fellow of the Institute of Current World Affairs, Dr. Weil traveled to North and South America and Africa to research medication use in different cultures, medicinal plants, and alternative disease treatments. From 1971 until 1984, he studied medicinal and psychotropic plants at the Harvard Botanical Museum.

Dr. Weil is the founder and director of the Andrew Weil Center for Integrative Medicine at the University of Arizona. He also holds the Lovell-Jones Endowed Chair in Integrative Rheumatology and is a Clinical Professor of Medicine and Public Health. The Center is developing a comprehensive integrative medicine program. Through its fellowship, the Center currently trains doctors and nurse practitioners worldwide.

Dr. Weil is a well-known authority on healthy living, healthy aging, and the future of medicine and health care. Prevention magazine publishes Dr. Weil’s monthly piece. In addition, Dr. Weil is an international specialist in medicinal plants, alternative medicine, and medical education reform.

In this episode, Dr. Weil covers foods and habits that boost mental and physical health. Learn about inflammatory disorders, how to cure and avoid them, and the origin of most medical problems. This episode is essential.

Dr. Andrew Weil explains how to boost brain function, reduce inflammation, and live longer. Click here to watch the video. 

Exercising In The Summer: What The Wellers Need To Know

For those who live at the Wellings, exercise is an essential part of a healthy lifestyle. But it can be dangerous or even impossible to exercise outdoors during the sweltering summer months. It would be simple to move the workout indoors. However, one of the summer’s joys is that outside generally feels better. To your luck, if you’re careful and aware of the dangers, you can safely work out outside.

Here are a few outdoor exercises that you can do this summer:

Walking/Hiking
Take a walk whenever you can; it’s one of the simplest ways to get fit. You can also walk for long distances and stay cool even in the heat of the summer. However, hiking might be for you if you’re looking for more strenuous activity. You can experience the wild side of nature while you are protected from the sun by trees. Don’t forget to bring a lot of water with you on this trip.

Golf
Do you know golfing is a low-impact, high-intensity way to improve your strength and flexibility? During the summer months, golfing can be a great way to exercise. Even though you’ll spend a lot of time outside, there are usually shady spots on the course, and golf carts are readily available at most clubs. In addition, golf is an excellent way to meet new people and socialize.

Tai Chi/Yoga
Tai Chi and Yoga are two low-impact options to consider if you want to improve your flexibility and strength. Both of these workouts emphasize stretching, movement, and controlled breathing. As a bonus, they can be customized to fit a person’s specific athletic abilities. In other words, even if you’re just getting started, you can benefit from this.

Biking
Even though biking is more challenging than walking, you’ll get a better workout and burn more calories. The relief from the heat from riding in the open air is another benefit. Biking to the park for a picnic is an option if you have a bike basket.

Gardening
It’s no secret that gardening can be physically taxing, as anyone who’s done it before will attest. However, gardening can be therapeutic and a healthy hobby. If you’re going to be out for a while, don’t forget to bring extra sunscreen. It’s not just plants that need water! Don’t forget to stay hydrated.

Kayaking
If you’re looking for a fun way to get out on the water, kayaking may be the best option. The upper body gets a good workout while you relax on a boat trip around a local lake. Wear sunscreen and a hat to protect yourself from the sun’s rays, as there isn’t much shade in the middle of the lake. A life jacket is an absolute necessity.

Fishing
Consider renting a boat if you want a relaxing day on a lake without having to row yourself there. You might enjoy fishing. You can fish from the sand or take a trip out on the water to find larger fish. In either case, you can take a breather and enjoy the beauty of the natural world. If you catch a fish, reeling it in can be a good workout. However, standing is beneficial to human health.

Swim
Swimming in a pool, on the other hand, is a great way to stay cool and tone your muscles simultaneously. In addition, you’ll get a more challenging workout because the water adds resistance to your regular movements.

If you or someone you know appears to be suffering from heat exhaustion, seek shelter indoors or in a shady location, rest, and hydrate. Drink plenty of water and wear light clothing in the summer. So what are you waiting for? Go out there and have fun.

Simple Stretches To Relieve Neck Stiffness

Every day we put our bodies in positions that create stress and tension in the neck region. As a result, the muscles in this area shorten and become tight over time, leading to poor posture, neck stiffness, and discomfort.

The following video will provide you with some simple stretches to help loosen these muscles, increase range of motion, and reduce pain. Click here to watch the video. 

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