Toughing It Out

I have had a pretty rough few weeks.

As many of you know, I am only of the thousands of people in Canada who suffer from Fibromyalgia. Like most sufferers, I have good weeks and bad weeks - the last few weeks have been bad.

I have been so tired and sore that I don't want to do anything. Work, eat and sleep (or at least try to sleep). I find myself getting frustrated and depressed.

Over the last few months I have made huge changes in my life. I have started seeing a Naturopath. I have modified diet ( I am not dairy, wheat and gluten free) and I have increased my weight training and am doing yoga. Today I feel like I am doing everything in vain - I am in more pain than ever.

Why am I sharing this story with you?

As rough as I feel right now, I know the positive changes I am making in my life will eventually pay off. Instead of wallowing in my pain, I am taking active steps to try and get better. I remember what it was like to be pain free and I want to be there again so I will keep tweaking and changing my regime until I find the right formula for me.

We all have issues that interfere with our health. Maybe you struggle with your weight. Or perhaps you are dealing with major stress. The important thing to remember is that YOU have to be proactive to make change happen. You may succeed or you may fail, what is important is that you are trying.

So, what are you doing to help yourself heal?

I am Canadian

It is a holiday in Canada and many of us are celebrating the day off work.

I only have one tip to give for today: Do something you love with the people you love.

Walk to the park to catch the fireworks, sit down to a beautiful dinner or relax at home with your family.

Health is not just about nutrition and exercise, it is also about your attitude. When you take time to enjoy yourself, you feel better on the inside which motivates you to be better on the outside.

Happy Canada Day!

4 Easy Meals (for Breakfast)

My entire childhood (and much of my adult life) was spent NOT eating breakfast. I had a glass of chocolate milk almost every morning as a child (at least I had something) and that quickly changed to coffee as an adult. The last thing I wanted to see when I got up was food. However,I used to have a very hefty lunch and would snack all the way to bedtime.

Hmmmm, maybe if I ate breakfast, I wouldn't be so hungry later in the day.

It wasn't easy but I had to re-train my brain and tried to eat a little earlier everyday. Now, I can't wait to eat when I get up!

I know you are busy in the morning. I am not going to preach to you on how important breakfast is, but I am going to give you some really easy, fast and balanced meals for you to try:

1. Breakfast Smoothie - All you need here is a blender and your favourite ingredients. It is great for people who do not like to eat in the morning or are in a hurry because you can take it to go. Here is a great one: 1/2 cup milk (or soymilk), 1 scoop of protein powder, 3 ice cubes, 1 tbsp of flax seeds, 1 tbsp of peanut butter.
2. Yummy Yogurt - Another great one when you are on the run. Take 1/2 of plain yogurt, 1 scoop of protein power, 1/2 berries, and 8 almonds
3. Cereal - OK, sometimes cereal gets a bad rap but if you buy a whole grain, high fibre cereal it can be a great choice. Have 1/2 a cup of cereal and add milk and your favouite fruits.
4. Awesome Eggs - Eggs are a great source of protein to fire you up for a busy day. Make 2 eggs anyway you like and add some veggies left over from last night's dinner. Have with a slice of whole grain toast and a glass of milk.

Are you hungry yet?

The Dangers of Procrastination

I am the first to admit that I am a procrastinator. I have every intention to post wonderful information for you every week but just like everyone else, I put off today what I can do tomorrow.

I also get distracted by other things like work, activities and facebook (yes, I am addicted).

Then something came to me.

Many people put off getting fit just like I put off writing.

Now, I love writing. I love to share what I know in the hopes that it will inspire others. But I also have times when I get stuck, I have no idea what to write about, I get frustrated and don't write at all.

I think people feel this way about changing their lifestyle. For the most part, they know what they need to do. They know they will feel better if they get moving. But then they fall of the wagon, lose their drive and figure they can put exercise off for yet another day.

What a waste of time.

You know that in the time that we (myself included) considered, dreaded and put off our activity, we could have had it done with time to spare!! Very often the procrastination takes way more time than the thing that you are trying to avoid.

Today's Lesson: Just do it!

I am writing this blog, I stopped thinking about it and now it is almost done. I want you to stop putting off your health goals and start right now. Go for a walk, head to the gym, get creative with recipes for a healthy dinner.

Now stop reading this and get going.

You Are Not As Fat As You Think You Are

Look at yourself in the mirror.

What do you see?

I bet many of you were quick to point out all the parts your don't like. Maybe you think your hips are too big or your tummy isn't tight enough.

I can guarantee that you are NOT seeing what everyone else does.

Our perceptions are often very distorted. This distortion can stem from the constant comparison of ourselves to images in the media or perhaps from our own low self esteem.

No matter where it comes from, it is usually a far cry from what others think of you.

The "flaws" that we see in ourselves are usually invisible to others. We are our worst critics.

Your friends will always compliment you on your fabulous legs or killer arms but all you always point out your not-so-firm buttocks.

You respond to this positive attention with a negative response.

Why?

When all you do is criticize yourself, sometimes you really can't see the beauty in your body that others do.

You need to take 2 things from this:

1. Learn how to take a compliment. If someone says something positive about your body, accept it and say thank you. Take another look in the mirror and think about the possibility that your friends may be right!

2. Stop focusing on all the things you don't like about yourself. How we feel about our bodies affects our self confidence and the energy the you put out into the world. Like attracts like. If you can learn to embrace your body, you will be happier and healthier.

So, how do you look now?

Rev Up Your Workout with Interval Training

Interval training involves working at varied intensities in order to challenge your cardiovascular system. Here is a sample for a 30 minute workout. If you are using cardio equipment, the levels will be marked on the machine. If you are walking or running, think of the scale like this:

1 (slow walk) to 5 (moderate jog) to 10 (intense run)

0-5 minutes - 3
5-8 minutes - 7
8-9 minutes - 4
9-12 minutes - 7
12-13 minutes - 4
13-16 minutes - 8
16-17 minutes - 3
17-20 minutes - 8
20-21 minutes - 4
21-24 minutes - 9
24-25 minutes - 4
25-28 minutes - 9
28-30 minutes - 4

Now get out there and work it!

Move It & Lose It!

As many of you know, I have Fibromyalgia and while I try to stay upbeat and motivating, there are some times when I am feeling very sore, tired and frustrated. This is one of those weeks. I haven't been able to sleep and have been to sore to do my regular workout. I am not motivated to do anything.

Then it came to me.

If I, a fitness professional, can feel like this, I can only imagine how most of the population feels almost all of the time. You may not have a chronic condition but I bet that many of you are worn out, stressed, and too tired to make dinner let alone commit to an exercise program.

Here is the catch: I know that when I exercise, even just a small amount of movement, it will make me feel better. If I don't move, my condition will get worse. That is reality. Although I am tempted in weeks like this to give up, sit on the couch and have a pity party, thinking about the future of my health motivates me to do what ever I can to avoid that fate.

See what I am getting at?

I know you think that you don't have time to exercise and are too tired to even think about it but your longevity depends on what you do right now, every bit of activity you can add to your day will make a difference. Think about that the next time you decide to watch TV instead of going for a walk with you family.

Have a great weekend,
Tracy

PS I just updated my website and I think it looks great, see for yourself www.tracysimmonsfitness.com