Closet Purger For The Win

It's new year and your ready to declutter your life and get to living the life you feel you have been missing out on. You want to clear the schedule and hit the gym. Eat better so you plan to meal prep.  However, there is more to sustaining this lifestyle than making time for a workout and eating clean food. Sure, it's a huge part of it. I would say the foundation to seeing results and living healthier but how do you hold onto it?  Get it started? Most importantly, stay committed? Here are some tips that have helped me push pass the funk, revive my motivation and sustained this lifestyle for almost 10 years now. 

Find Simplicity In The Chaos

Your tired of how you feel in the life you are living. Therefore, it is time to start moving towards the life you want. To do that you need to create that feeling. You need to put yourself in the surroundings that make you feel motivated. Remove the clutter in your life. It will be a lot easier to focus if you don't feel your constantly digging through an unorganized mess. The mess can create feelings of stress. Having too many things in your closet or life can make decision making difficult. It can make you overwhelmed and those feeling will exhaust you and leak into your day. 

Purge. Purge It All

I suggest starting with the closet. I say this because we wear clothes EVERYDAY. There is something very freeing about tossing away those old clothes you haven't worn in 5 years. I have a rule of thumb.  If I didn't wear for the previous season, it doesn't stay into the next. I also finds this helps me stay on track with my fitness. I was over weight once.  I know what it is like to have those jeans that make you feel safe.  You know, the pair that you wear after the holidays.  When you haven't been as diligent with the gym or your eating.  Yeah, those jeans. Toss them.  It is time to let go of the safety blanket. If you have already worked to get to a certain happy place, don't hold onto items. That chapter is done. Use the clothes that fit you now and fit you right. As your go to items and the ones to keep you in check. 

 Watch The Stress Just Slip To The Curb

Living a more simplistic life has been one of the ways I have been able to keep up with exercise and clean eating. I like to feel good in my clothes, I don't want to waste time torturing myself in a closet of things that don't fit. I believe eating clean gives me freedom to have those perfect pieces. The ones I am always excited to wear. I save time to the things I love. I don't feel stressed. It's a practice of letting go and moving on. 

Be In Your Now

Purging out the closet will let you be more present. It may sound silly but ask around. People who clean out their mess regularly are less stressed, more organized. Can find the time and honour it. Being in your now will help you stay grounded. It will connect you with what matters to you today. It will keep you focused on those feel goods.  As I always like to say, the better we feel the more we want it. The more we will do what it takes to get it. 

Fitness Is Required

Fitness is required. It is a none negotiable part of my life. It is the pivot I need daily to either fire me up or pull me away from a devouring funk. It nourishes the relationship I have with my passion. It is what inspires me to create new and exciting workouts and contents for my tribe. It is a piece that connects me with all of you. I share and coach my own personal programs. It creates a community. It pulls all sorts of people together who just want to be better than yesterday, 

Set Your Own Standards.

I do this each day.  I read a great article about setting your base line. The one thing you will do each day, no matter what.  When I heard this I thought about fitness. I may have a real shitty day or week but regardless, I will not skip my workouts. They hold a priority in my life. I can toss everything else that was planned aside but I will never give up on my workout.  This is because it could be that workout that saves me from the chaos. It could be that workout that clears my mind enough to see the answers.  It is that workout, that no matter what else happens. It will leave me feeling at least better.

I Love Sleep Too Much. 

Fitness helps me sleep way better. Therefore, it just enforces that it maintains it's priority status. Sleep is the gateway to all things. Without the proper rest I am way more emotional, anxious and unfocused. I struggle with motivation and steer away from my desire to eat clean. Without proper rest my training takes a hit. I believe if you are not getting the adequate amount of sleep. You should watch your training efforts because the stress can actually hinder your body. Increase your risk of injuries and produce unfavourable results.

I Like To Feel Good. 

I am pretty addicted to chasing those feel goods. Fitness is one of the easiest ways I know how to get them on a regular basis. It is also one of the most beneficial ways to improve our health. Fitness has shifted my mindset to a more confident and fearless woman. I like feeling powerful in my own skin. I once did not feel comfortable in my skin and I do not wish to experience that chapter of my life again.  I feel very free now thanks to exercise. I feel I owe it to the process to continue to honour the purpose of fitness. Fitness gives me that endorphin release that makes me happy. I get frequent hits of dopamine because I feel proud and accomplished after every workout. I just live a much more positive and happy life with fitness in it. 

Fitness Is Required.

Fitness is no longer a want or a wish.  It is a must and a need. It is no longer about the aesthetics, it is about living my life. It is required to keep me pushing. It is required to role model for my son. It is required to make me a better wife. A better friend. A better business owner and boss. Fitness is a none negotiable part of my life and I will never change. I think we need to spend more time fighting for the things that make us feel happy and whole. I will fight for my fitness always. Because of it, I am a better woman.  I am the woman I am today thanks to fitness. 
 

Making Friends In Your Thirties

Growing up I had lots of friends. I was always outgoing and connecting with people has never been a challenge to me. I am a people person. However, I once thought that the more friends I had represented how likeable I was. It made me feel secure. I never wanted to let anyone down or miss out on the next big social event. Now as I enter my thirties and many crews later there is a few things I have learned about "friendship"

People Come And They Go.

Some of us are lucky enough to make friends that last a life time. I know I have a couple of those, but the reality is that as we grow. So do they. There are some moments in life that may pull you apart. Different school choice, careers, lifestyles. This was a lesson I learned when I decided I no longer wanted to be the party girl.  I started placing focus on taking care of myself. I didn't have many fallen outs but friendships that grew apart. It was during those times that the friendships I held were surround by getting drunk and it no longer served me. I still like to go out and dance but I prefer not to be so hungover the next day I can't function. I was happy being the DD but it didn't always make those around me comfortable with my new views on drinking. Those perceptions were not my own and something they had to work on for themselves. This wasn't the first time I lost friends. I outgrew some after getting married, after becoming a mom and recently a new business owner. The more I went after the life I wanted. Not all of the friends I had understood it, or wanted it. Therefore, it created a space. I didn't want to keep doing what I have always done and they weren't interested in the direction I was going. Like any growth the universe will ALWAYS push us towards people who are meant to teach us, challenge us and even sometime grow with us. There is always people there for you to befriend. Those who will serve you now and the life you envision for your future. 

It Isn't About How Many Friends You Have

As I continued to grow I also learned that it wasn't about having a boat load of friends. It was about having quality relationships. Those that provide something to everyone involved in the relationship. During my time with lots of friends I had been taken advantage of and I was an enabler for negativity. I thought I was being a good friend by answering every text message and phone call. I would feel bad if I couldn't help a friend out. However, my purpose as a friend isn't to solve everyones problems. The more friends I had, the more problems I had. The more friends, the less time I had to truly be a good friends. I was stretching myself too thin and not building real lasting friendships. I can't always be there for people, when I have no time for myself. The more boundaries I began to set to protect my own space, the more friends that dropped off. When I started to honour and value my time.  Therefore, prioritizing myself as number one in the equation. I lost more friends. However, the friends that stayed with me during this transition I can give them the best of me. I am more available in ways I have never been when I had more friends than I could count.  It is really true w

FOMO. It's doesn't serve anyone.

I use you to be so worried about missing out. I would go out when I knew I just needed to rest. I would go to parties I was terribly uncomfortable at. I was spending time with people who were bringing me down versus lifting me up.  All because I had this Fear Of Missing Out ( FOMO) It was because I was so insecure at the time.  I was afraid to spend time with myself.  I lost myself in all the different crews and I began to feel overwhelmed by who I was becoming.  She was over weight, drank to much and lacked passion for anything. I recently heard the term JOMO.  The Joys Of Missing Out. When I started to take more space. I learned, I liked being in my own company. I had real interest. Passions of my own. I would never have found these if I didn't get brave and started to saying no, way more often. 

Summary 

Now as I in my thirties.  I have learned to spend my time with people who challenge me to do better. Who support me and don't need me to fix their problems. I can be a better friend without needing a huge crew. I like spending time with those who want to share ideas and visions. I believe in quality time over quantity.  I love my own company and I put myself out there way more.  It hasn't been easy making friends. I step out of my comfort zone often and ask new people to spend time with me.  Just like all elements of life.  I wanted to surround myself with a certain type of people. Therefore, I have to put myself around those people. Attending networking events, taking classes, sending a message through the DM.  I have met some of the coolest people because of it. Even though each time I get nervous. I have made some new friendships that have impacted my life and excited to see what other people will come my way.

Tell Me Your Excuses

"I have no time."  
"My life is just too stressful right now."
"I don't have the money."
"My partner/spouse doesn't share the same passion about a cleaner lifestyle."

These may all be true but I hate to toss down tough love.  In the end they are still excuses. Are these challenges?  Damn right, but in the end if you want a happier and healthier life. We got to let go of the excuses.  

How to break the cycle

No one has time, we have to take time to make time. That means asking for the right support,  taking the kiddos to the gym or slipping away while everyone catches a few extra winks. If leaving the house not an option. Work out at home if that is what works for your lifestyle. Getting to the right environment to honour your time or creating the space you need. Meaning going to a training space where you feel excited and focused while you are there. Or setting up a personal home workout area. Will make it a better experience and make it official to maintain your commitment to yourself. 

Stress. This one can completely prevent someone from taking action. However, this is when you need it the most.  Fitness does not always have to be about the physical gain. It is a stress reliever. Fitness is always a good idea, no matter why you need it.  Sometimes, we are driven by the aesthetic and other times we just need it for the mind. Whatever, the focus.  They both benefit one another. 

Financials. Going to a gym, hiring a trainer, joining a small group facility all comes with a price tag. Changing your lifestyle will come with new priorities and perceptions. Fitness is no longer a luxury but a need.  A way to prevent and maintain better health. The days of hitting the bar may be less.  You may prep more meals at home. Therefore, how you were once allocated your money will change.  When it comes down to it.  When we are ready.  Truly ready.  We will do what we have to do to obtain and fulfill those desires. 

Hanging on for support in the wrong places. If you are waiting to get your BFF on board, your boyfriend, husband or co-workers.  You are only slowing down your own progress. This journey has to be for you and no one else. It is this mindset that will maintain your focus and find you the right support you need to stay motivated. 

Tell Me Your Excuses

Sometimes, we want it. We want it bad but we are standing in our own way with excuses. It is safe to have something or someone to blame. It is brings instant gratification and relieves us of guilt when we feel we have no other choice. However, the next day you step out of the shower and feel uncomfortable. Your not sleeping well. You feel drained of energy. You say, I am going to do it today. No more excuses.  I am going to start tomorrow. Tomorrow comes and you repeat your cycle. If you are feeling trapped by your excuses.  Share them.  Let's pull together as a community to shine light and support on how to problem solve. Trouble shoot. Make you accountable to become the best version of yourself. 

Summary

Letting go of excuses, means owning up to ourselves. It means getting real with where were at and where we want to go. It can be terrifying and feel like an uphill battle. However, once you own it and let go. You gain so much control of your life. Getting behind the wheel of your life is where it is at. So, what excuses are you going to let go of today?

 

Understanding Food Labels: The Basics

Grocery Shopping. A dreaded task to many.  It can be this overwhelming experience. You can be left feeling clueless and thrown into the rabbit hole with no landing in sight. Is this a Real Food or a Processed Real Food. Wait? Processed Real Food?  That is a thing.  You bet it is. 

Before you throw in the towel, let's just pull it back a bit. Take a few steps back and keep things at it's simplest. The simplest is typically, the easiest to navigate. It is ok for things to be easy. Life is hard enough as it is. So give yourself a break when it comes to your nutrition.  

General Rule Of Thumb

When shopping for food think Real Foods. Foods that nourish the body without any preservatives. You can think "Earth to Table" or "Seed to Plate"  You may find these foods easier from local farmers or suppliers. The farmer's markets are a great resource for Real Foods. When it comes to food items that are packaged or in a box. Keep it even more simple. If you cannot read ALL of the items in the ingredients, chances are it is not necessarily a whole food and could have some type of perservative in it. 

Reading The Labels

So now you understand real food. So what do these labels tell us really. 

• Serving Sizes- The first thing typically found on a label. A quantity that one person would typically eat.  Look for this and the number of servings in each package.  Compare these numbers because the label is based on the one serving, so if you eat two servings.  All the information on the label needs to be doubled. 
• Calories- Although I am not one to count calories. They are clearly listed on all food labels.  Calories are a unit of energy measured to express the amount of energy in a food. 
• % Daily Values- The average level of nutrients for a person eating 2000 calories. % DV are for the entire day and not per snack or meal. Some people may require more or less than the averages. This is why food labels are just a guideline. 
• The High and Lows of the %DV- This is where it can get tricky because low values of 5% or less can be good depending on what they measure. Typically, saturated fat was something to avoid.  As we know now this may not always be the case.  However, you may want to consider this for sodium.  Higher values of 20% and higher should be geared towards vitamins and minerals.  These are the things our body needs to feel good.  

Ingredients Over Labels

Understanding the labels can definitely help you when trying to balance your nutrition but it doesn't paint the clearest picture. There are a lot of questions that still can come up.  Like where was the food sourced? And how long has it been packaged?  I always read the ingredients first. If I cannot read each thing and comfortably know what it is, I put it down. This comes back to Real Food. Taking priority in quality of food. 

Summary

This doesn't mean you will never eat a packaged product again.  It is just to help you be more aware of what and how much you are putting into your bodies each day. Keep it simple. Read the ingredients and than the labels. Know what is in your food and be empowered that you are nourishing your body with quality and nutritionally dense food over processed products that hide themselves as "health foods"

It's Not Ok To Pee Your Pants... EVER!

By Kristen Parise and Megan Salomons
Registered Physiotherapists specializing in Pelvic Health

Let’s face it ladies, we’re pretty awesome. I mean, we have the capability of growing a human inside of us! But...”with great power comes great responsibility”, right?

One of the biggest misunderstandings that Kristen and I encounter daily is the notion that once you have a child (or 2 or 3 or 4), it’s ‘normal’ to leak when you laugh/cough/sneeze/run/jump. Well, we’ll let you in a secret: IT IS NEVER NORMAL TO LEAK!! *BOOM* - did that just blow your mind?! Even if you haven’t had children, leaking is not something you have to ‘learn to live with’.

Kristen said the following in a presentation that we did and I absolutely love it - “if every time you went for a run, fluid came out of your ear, you’d go get that checked, wouldn’t you?” - absolutely! I think because, as women, we’re used to things coming from our vagina (our periods, discharge, babies, etc), we tend to normalize it. Also, let’s be real, it’s kind of an embarrassing topic to discuss, yet another reason why we may shy away from seeking help.

We want to provide you ladies with some information on incontinence, the different types, some other common causes, and when to seek help.

Urinary incontinence — the loss of bladder control — is a common and often embarrassing problem. The severity ranges from occasionally leaking urine when you cough or sneeze to having an urge to urinate that's so sudden and strong you don't get to a toilet in time.

Though it occurs more often as people get older, urinary incontinence isn't an inevitable consequence of aging. If urinary incontinence affects your daily activities, don't hesitate to see your doctor or pelvic health physiotherapist. The First-Line of defense against incontinence has been shown to be pelvic health physiotherapy.

Types of urinary incontinence include:

Stress incontinence. Urine leaks when you exert pressure on your bladder by coughing, sneezing, laughing, exercising or lifting something heavy.

Urge incontinence. You have a sudden, intense urge to urinate followed by an involuntary loss of urine. You may need to urinate often, including throughout the night. Urge incontinence may be caused by a minor condition, such as infection, or a more-severe condition such as a neurologic disorder or diabetes.

Overflow incontinence. You experience frequent or constant dribbling of urine due to a bladder that doesn't empty completely.

Mixed incontinence. You experience more than one type of urinary incontinence.

When to seek help?

You may feel uncomfortable discussing incontinence, but it’s important to note that incontinence affects many women (research shows up to 50%) and there is very effective treatment through pelvic health physiotherapy. If incontinence is frequent or is affecting your quality of life, it's important to seek help as it may start to impact your daily activities and social interactions.

Causes

Urinary incontinence isn't a disease, it's a symptom. It can be caused by everyday habits, underlying medical conditions or physical problems. A thorough evaluation by a pelvic health physiotherapist can help determine what's behind your incontinence.

• Certain drinks, foods and medications may act as diuretics — stimulating your bladder and increasing your volume of urine.
• Urinary incontinence may also be caused by an easily treatable medical condition, such as:
• Urinary tract infection. Infections can irritate your bladder, causing you to have strong urges to urinate, and sometimes incontinence.
• Constipation. The rectum is located near the bladder and shares many of the same nerves. Hard, compacted stool in your rectum causes these nerves to be overactive and increase urinary frequency.
  
  Urinary incontinence can also be a persistent condition caused by underlying physical problems or changes, including:

o Pregnancy. Hormonal changes and the increased weight of the fetus can lead to stress incontinence.

o Childbirth. Vaginal delivery can weaken muscles needed for bladder control and also damage bladder nerves and supportive tissue, leading to a dropped (prolapsed) pelvic floor. With prolapse, the bladder, uterus, rectum or small intestine can get pushed down from the usual position and protrude into the vagina. Such protrusions can be associated with incontinence.

o Changes with age. Aging of the bladder muscle can decrease the bladder's capacity to store urine. Also, involuntary bladder contractions become more frequent as you get older.

o Menopause. After menopause women produce less estrogen, a hormone that helps keep the lining of the bladder and urethra healthy. Deterioration of these tissues can aggravate incontinence.

o Hysterectomy. In women, the bladder and uterus are supported by many of the same muscles and ligaments. Any surgery that involves a woman's reproductive system, including removal of the uterus, may damage the supporting pelvic floor muscles, which can lead to incontinence.

o Obstruction . A tumor anywhere along your urinary tract can block the normal flow of urine, leading to overflow incontinence. Urinary stones — hard, stone-like masses that form in the bladder — sometimes cause urine leakage.

o Neurological disorders . Multiple sclerosis, Parkinson's disease, a stroke, a brain tumor or a spinal injury can interfere with nerve signals involved in bladder control, causing urinary incontinence.

Urinary incontinence isn't always preventable. However, to help decrease your risk:

o See a Pelvic Health Physiotherapist to determine the best exercises for you
o Maintain a healthy weight
o Avoid bladder irritants, such as caffeine, alcohol and acidic foods
o Eat more fiber, which can prevent constipation, a cause of urinary incontinence o Don't smoke, or seek help to quit smoking 

Tired Of The Man Hands?

Ladies Who Lift Have Calluses
Written By: Jenn Potter
Register Holistic Nutritionist

 

Ladies, we are pretty badass!  We lift, and yes many of us have calluses. Though these patches of thick, hard and dry skin may not be the most attractive they represent hard work and strength. They represent those early mornings you didn’t feel like going to the gym but you showed up anyway. They represent that extra set of bicep curls you pushed yourself through even though you were completely exhausted. So first be proud of these calluses, you earned them! Calluses actually develop to protect your delicate skin. It is a tough area of skin that develops overtime to prevent immediate blistering of the skin. It happens in response to friction, rubbing, pressure and pinching. Most of us get these patches just below the fingers on the palm of the hand after lifting weights on a regular basis. The skin is essentially reinforcing itself with a few protective layers to handle the use and abuse we put it through. 

I get it, calluses definitely make your hands feel rough, uncomfortable and even painful if the callus breaks (OUCH!) even though we know our skin is just trying to protect itself. But, we won’t stop lifting, so what do we do?

Here are my top 6 natural remedies to help heal calluses:

1.    Don’t pick

The more you pick the worse they will get. It can be very tempting to pick away at calluses. Once you pick, more skin will form to further protect itself. You are also more prone to infection by opening the skin or possibly a wound. You are only making the situation worse. So with all of your might, fight the urge, do not pick your calluses! 

2.    It’s all about soaking

Instead of picking, soak your hands to promote softness. In a small basin of warm water, add 3 tbsp of epsom salts. Soak hands in basin for about 15-30 minutes until hands feel soft. Use a pumice stone to rub away any rough dry patches. Performing this ritual regularly will help prevent calluses from forming by keep the skin soft.  

Take it a step further by soaking a cotton ball with raw unpasteurized apple cider vinegar and rub on affected areas.  Apple cider vinegar will keep the area soft, prevent infection and balance the pH of the skin. I like to use this brand of apple cider vinegar.

3.    Add some extra healing power

Remember your skin is your largest organ. Read the ingredients in your lotions and moisturizers to see what may be hidden in your personal care. Check this resource to see how safe your products are for your skin. Reduce your toxic load by using cleaner and safer products. My favourite first aid moisturizer to add some extra healing power for my calluses is Nature’s Aid Skin Gel.

The aloe vera and vitamin E will help soothe and speed up the healing process of your skin while the tea tree will help disinfect keeping the area clean. The rosemary and witch hazel act as an anti-inflammatory to help reduce swelling and redness. 

4.    It’s all about fat

Your skin cells are composed of healthy fats. Nourish each cell by adding more fat into your diet. Add lots of healthy fats such as; coconut oil, avocado oil, extra virgin olive oil and fish oil to your diet. It will help maintain structure of your skin cells and aid in the healing process. 

5.    Collagen rich foods are your friend

Add collagen to your diet by eating grass-fed meats, eggs, and drinking plenty of bone broth. Collagen will help maintain elasticity integrity and structure of the skin to help treat and further prevent calluses.

6.    Drink all the water

 This is a no brainer. Your skin has to stay hydrated in order to ensure it’s amazing healing capabilities. Drinking water will also help reduce dryness and will aid in keeping the immune system strong to avoid infection. 

* To hear more tips from Jenn Potter.  Be sure to register for her latest workshop at Morgan Kate Fitness.  The Whole Body begins October 12th, click register to sign up today.