WiseFit

If you want to be healthy fit, and strong for a lifetime, you have to change your habits.

1. Make it a habit to move more.
- use stairs instead of an elevator;
- park your car further;
- set up a reminder to do some breaks to move away from the computer every hour;
- walk when you talk over the phone;
- do some marching while you watch TV.
2. Improve your eating habits.
- figure out what triggers you to overeat and try to get rid of those triggers;
- stop eating while working, scrolling, and watching TV;
- make it a habit to ask yourself, "Am I really hungry? Am I already full?";
- plan and prepare your meals so you always have nutritious food ready;
- train yourself to eat slowly and chew properly.

3. Change your environment so it supports your new habits.
- always have your sports clothes ready;
- put your fitness equipment in a visible place and organize a convenient place for your training sessions;
- set up reminders;
- reorganize your pantry and food around you so have nutritious food available and triggers hidden;
- ask people around you for support.

Don't change everything immediately; choose 2-3 habits that you feel will be easier to incorporate and stay consistent.
Remember that you can't expect to see a change until you make a change.

Do you constantly feel tired even after a good sleep or a weekend?
It could be because you need a proper rest.
For most people, rest is sleeping, doing nothing, or watching TV, but they usually don't feel better afterwards.
According to Dr Saundra Dalton-Smith, we need 7 types of rest to avoid burnout and feel better. And they are:
1. Physical rest:
- passive physical rest includes sleeping and napping,
- active physical rest means restorative activities such as yoga, stretching and massage therapy that help improve the body's circulation and flexibility.

2. Mental rest. You need it if you have brain fog, problems with memory and concentration, or feel overwhelmed.
Try to write down your to-do lists (in this case, you dont have to keep all the information in mind), meditate, and create rituals that separate work from home.

3. Social rest is about spending time with people who give you energy, make you feel good, and support you. If you an introvert, plan to have some time to be alone and recharge.

4. Sensory rest - taking a break from screens, noise, bright lights and other sensory stimuli. We are constantly overstimulated because we spend lots of time in front of the screens. Try to take time to unplug more often. For example, schedule a time in the evening when you turn off your computer, put away your phone, and leave the TV behind.

5. Spiritual rest is about engaging in activities that give you a sense of inner peace and connection. It could be volunteering or helping others, or practising your religion.

6. Emotional rest. You especially need it if you feel like you can't be authentic and must constantly hide your thoughts and feelings. Try to spend more time with people you don't have to wear a mask. Release your emotional labor by talking to someone you trust.

7. Creative rest is about taking a break from creative work and allowing yourself to be inspired by nature-created and human-created beauty (go for a walk in nature, visit a museum or festival, read a book etc.)

If you're not sure what type of rest you lack, try this free quiz https://www.restquiz.com/quiz/rest-quiz-test/

Just a reminder:

The choices we make everyday and the habits we develop can either lead us towards success, happiness, and good health or towards constant stress, frustration and poor health.

Where yours leading you?

The other day I had my first lesson of basic massage techniques with a professional massage therapist and my client Susan.
Why I decided to do that?
Because with my clients we usually finish personal training session with hands-on stretch and short massage (if you train like a champ, you should be treated like a champ).
And soon, it won't be just the shoulder tap😅

BTW, Susan has magical hands and specializes in relaxation massage and Reiki. So if you stressed, it could be a great idea to contact her https://www.facebook.com/rosefusiontherapy?mibextid=ZbWKwL

I know many people who dream about seeing a certain weight on the scales and reaching a certain BMI. But does it mean that being the right BMI equals being healthy?
Unfortunately, it's not. Have you ever heard the term Normal Weight Obesity (NWO)?
It is a condition where an individual has a normal body weight with a BMI between 18.5 and 24.9 but has a higher percentage of fat and a low percentage of lean muscle mass. So the individual appears as a slim person, but their body composition is not healthy.
Recearches show that NWO is associated with an increased risk of diabetes, cardiovascular diseases and overall mortality (same as obesity).
I'm writing about it because I want you to understand that body weight doesn't determine health. So let's stop the weight obsession and concentrate on something essential - caring for our bodies. And it includes:
- giving our bodies proper nutrition (concentrate on what you should add to your meal plans instead of restriction and dieting);
- lifting heavy to make our bodies strong and increase lean body mass;
- getting puffed to improve cardiovascular system;
- getting enough sleep to help your body with recovery;
- incorporating healthy ways of coping with stress.

This is a great quote to remember in case of poor communication ( or any communication, really).

I always ask my clients what holds them back from achieving their health&fitness goals. One of the most common answers is "Lack of support".
Why people may not support you and how to change it?
Could it be possible that they don't know how? Or they tried before, but you shut them down because you felt pressured?
That's why it's very important to have a conversation with your close ones. Share with them:
- your goal and timeframes
- your plan (the more detailed the better)
- your reasons and motivation (why do you want these changes to happen?)
- excuses you may use, reasons why you can give up and what they should say and do to help you stay on the track
-what they should stop doing (gifting you chocolate, buying the foods that trigger you etc)

Remember that people around you can't read your mind, so be honest and vocalise your concerns, likes, and dislikes.

Many thanks to Linda for her kind words 🥰
Clients' happiness is the best motivation to keep working, learning and improving

What could be a better present on Valentine's Day than getting fitter and stronger together?
Come for a date to get puffed, punch hard, reduce stress, and produce endorphins. Also, learn:
- safest exercises for a strong body
- how to support your partner on their health&fitness journey
- partners stretch

All this in a private, non-intimidating studio in Massey with your favourite music and qualified Personal Exercise Coach.

PM us for details

Did you know that portions have grown significantly during the past few decades?
For example, a typical bagel in the mid-1980s was about 7,5 cm in diameter. Now we see bagels that are twice as wide and 15.2 cm each.
Restaurants' portion sizes increased by 226% from 1986–2016.

Interesting that portion size growth coincided with worldwide rising rates of obesity. This could be explained by a major scientific review of 72 studies that found that people ate more if given larger portions.
Yes, we tend to eat more from a large bag of chips than a small one and are more likely to put more on a bigger dinner plate.

What to do?
- Choose a smaller plate;
- Imagine what you usually put on a plate and take only half of that. Then, if you still want more after you've finished what you had, you can always go back for seconds but take half of the amount of your first portion.
- Buy mini-versions of your favourite foods.
- It usually takes time for your brain to catch up with your stomach before you realize that you are already full. So try to wait 10 minutes before eating more.
- Avoid snacking from the pack. Always use a plate.
- Fight the "clean plate habit" and incorporate a habit of putting food aside when you feel full. It starts, as does all behaviour change, with being mindful.

Know your size!

Envision yourself at 80 years old. How do you imagine your life? Perhaps you want to do more activities you don't have enough time for now, like travelling, gardening or other hobbies or spending more quality time with your kids and grandkids. What do you want to be able to do physically?
Walking, tracking, swimming, climbing stairs...
While these activities may sound "simple" today, your body will naturally decline with age. Knowing this, imagine how much more you need to be able to do today to easily do these "simple" activities at 80 years old.
The best time to start improving your body is now!