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

Pamper Yourself

We just had a long weekend in Ontario, Family Day was yesterday and I just came off a 13 day stretch at work and let me tell you, I needed a long weekend. I spend my time relaxing with my family. We all need some down time to collect our thoughts and rejuvenate. This is also a great time to pamper ourselves, we deserve it! After a long week, I am all about taking a hot bath

What do you do on your down time?

Here are a few great ways to spend your free time and they are good for your mind and body too :)

1. Massage
Having a massage is a great way to relieve muscle stress. Regular massages can help improve circulation and your lymphatic system. There are many different kinds, so do your homework and find out which one works for you.

2. Spa Day
Indulge in a day at the spa! There are so many options available from facials and seaweed wrap to water treatments and reflexology sessions. Packages can be more affordable than you think so grab a girlfriend and head out for the day or a weekend.

3. Yoga
Yoga is a wonderful way to help stretch and relax your body and mind. Try to focus on deep abdominal breathing and be very mindful of every move and breath you take.

What other ways can you think of to relax?

Have a great week

Tracy

Exercise at the Office

It is the New Year and you have made a vow to get fit but things are crazy at the office and you do think that you will have time to workout.

Well, think again!

You can workout at you desk right in your office. By doing short bursts of aerobic activity, muscle strengthening and stretching, you will reduce the back pain and headaches that can be caused by sitting at your desk for long hours. When you are sore and tired, you are less productive. Here are a few exercises you can do to help you make it through another workday with more energy!

Moving

• Pretend to jump rope for 1 minute on both feet then alternate from left to right for 1 minute
• On your way to the copier, take the stairs 2 at a time. Run back down and repeat 3 times.
• Stand up and jog or walk in place for 1 minute.

Strengthening

• Contract your abdominals and gluts while you are at your computer for 30 seconds. Repeat 10 times
• Place your hands on the edge of your desk. Walk back about 3 feet and do 15 push ups.
• Stand against the wall and slowly walk your feet away as you come down into a squat position. Hold for 30 seconds.

Stretching

• Drop your head gently into the centre of your chest and roll from left to right.
• Sitting in your chair, reach both hands up to the ceiling and hold for 16 seconds. Then, extend both arms to the left and then to the right.Inhale as your lift your shoulders up to your ears and create some tension. Exhale and drop your shoulders to relax. Repeat 8 times.