whatever you do....DON'T QUIT.

How many times have you started a fitness routine, only to find that you lose interest or lack motivation a few weeks into it?  If you have, you’re certainly not alone. I recall sitting with one potential client who was really contemplating whether or not she wanted to hire me at all. She was already predicting that she would fail at any attempt, just as she had done so many times before.  My advice to her?  Expect it. Expect that it will be hard, expect that you will want to quit, expect soreness, expect excuses, and expect lack of motivation. These things are very likely to be a part of your journey. However, if you know what’s coming, you can prepare yourself to deal with the obstacles. We talked about:

·       Setting short and long term sustainable goals. Changes YOU can live with.

·       Relying on structure instead of just motivation (you exercise because your day timer told you to, period.)

·       Adapting a “no excuses” policy for yourself.

·       Having compassion for self. If you mess up, wipe the slate clean and start again!

I can’t tell you the number of people who start and quit, start and quit. What if this time….you just didn’t quit? Imagine where you would be next year this time.

“This is how it will go……..
You’ll get desperate, so you’ll start. You’ll be motivated. You’ll be on fire. You’ll be tired. You’ll be sore. You’ll make an excuse. You’ll miss one day. Then you’ll miss two. You’ll beat yourself up. You’ll try again. You’ll make an excuse. You’ll sleep in. You’ll despair. You’ll think it’s not worth it. You’ll think you’re not worth it. You’ll get desperate. You’ll quit.
Anticipate that ALL of these things will happen eventually, and then just DON’T do the last one. DON’T QUIT, whatever you do……DON’T QUIT.”

~Tracy Steen

Check out my website for more motivation!

www.insofit.com

Top 100 Fabulous Fitness Finds in Kelowna, BC: #11 - Ice Skating at Stuart Park!

Stuart Park has been open for a few years now, but can you believe that yesterday was my first time on the ice? For shame :/ !! It is a wonderful FREE facility. All you need is your own skates. The music is playing, people are laughing. When it was time for the Zambonie to clean the ice, there was a gal there from a local radio station handing out fruit snacks and stickers! And, if mom and grandma get cold, its only a few blocks walk to warm up with a latte from Starbucks! Check it out before its spring time!

Be sure to check my website for exercise ideas, nutrition tips and motivation!

www.insofit.com

SMART MOVES with Toby Tannas and CHBC News!!

SMART MOVES with Toby Tannas

SMART MOVES is launching this week! What a great way to get some tips from the pros! Each week you will either get an exercise tip, or a clean eating tip to help you as you move toward a healthier YOU!

You can look forward to making clean Superbowl snacks that won't pack on the pounds. Check out this picture and see some of the delicious foods we will be featuring:

Also featured in upcoming episodes, is clothing from local retailer RAW 69. Lots of fun and fashionable clothes to work out in!

**Stay tuned for show dates, but I believe the first show starts this Monday, January 23rd, at 5pm and 11pm

Losing Weight Is All In Your HEAD! (at least...that's where it starts!)

Always be a first-rate version of yourself, instead of a second-rate version of somebody else.  ~Judy Garland

Numerous scientific studies have shown that being kind results in significant physical, mental and emotional health benefits:

-It maintains good health and diminishes the effect of disease.

-Endorphins or natural pain-killers are released as well as a physical sensation of euphoria, which leads to improved emotional well-being.

-Stress related problems including depression tend to improve after performing kind acts.

-Self-esteem is enhanced as well as feelings of optimism and happiness.

-The immune system is strengthened and physical pain decreases.

Have you ever been petrified to start a new fitness program, for fear of failure once again?  Can you even count the number of times that you vowed that THIS is the time you will lose weight and THIS is the time that you will keep it off for good?  How often have you promised yourself that you will get fit and stay that way?  Does the fear well up in your throat when you think about what it takes to change, or do you feel a surge of excitement for the possibilities of what may lie ahead?  

For a large majority of the clients that I meet, we begin our consultation sessions with them exposing their fears of committing to a program, that quite frankly, they are not sure will help them.  They’ve tried every diet out there, every fitness idea from the Thigh Master to Hot Yoga.  The program works for a while, but in the end, the diet of rice cakes and cabbage soup, and the 4:30am hill sprints are not sustainable for them, and they end up giving up.  But then the worst of it happens....they berate themselves for their failures.  “I’m an idiot, I knew I couldn’t do it”, “I’m a loser, a failure, I suck”, “My mother was right, I’ll never amount to anything”, “I don’t deserve to be happy”...and so on.

The things that we say to ourselves about ourselves, have a huge impact on how we see life, and how we choose to live in the world and in relationships.  If we tell ourselves that we are losers, then consciously or subconsciously we will sabotage any attempts to succeed in life.  

A great litmus test is to be still and listen to what you say to yourself in your head, when you screw up.  What do you hear? “Loser”, “Idiot”, “Fat”, “I’m nothing”.....and the list goes on.  Or.....(and yes, there is another option!), are you KIND to yourself in your head?  Do you have empathy for yourself, just like you would for a good friend who messed up?  Perhaps a kinder approach to self would sound something like this instead: “Tracy, I know why you ate that whole chocolate cake today, you were anxious about confronting your husband about last night’s argument.  You feared that if you stand up for yourself, that he might get angry and leave you.  You don’t like those feelings of anxiety, they feel awful, but cake takes that away for a few moments.”   I understand why that little part of me is there, she’s always there...looking out for other people’s feelings, making sure that she doesn’t rock the boat so her world feels safe.  But what if this time, you believed that you would be okay, even if someone is angry at you, even if you were left alone?  What if you could just be beside those feelings of anxiety without having to make them go away?  Having compassion for self and being kind in your inner thoughts is key to navigating your way through this weight loss journey for the 8th, 9th or 50th time!  Start by just saying kind things to yourself about yourself, even if you don’t believe them yet!  Keep saying them, I know that your world will give you plenty of opportunities to practice this!  You might say things like, “Everyone is allowed to make mistakes, I don’t have to be perfect, I deserve to be happy, I am worthwhile!”  Get into the habit of treating yourself with kindness instead of berating yourself, and let the fitness journey happen one day at a time

Tracy Steen
Personal Fitness Trainer
BCRPA Certified
MA Counselling Psychology

Chicken Salad Rolls!

I needed something clean and fresh for dinner tonight, and these Asian Chicken Salad Rolls were the perfect thing!  Although they were a little time consuming, I cleaned up the recipe as best as I could so that at least they were healthy. They were a hit with the family, and they'll be the perfect lunch tomorrow!

Recipe:

Rice paper

Cooked chicken or shrimp

Julienne carrots

Sliced red peppers

Chopped cilantro

Beans sprouts

Rice noodles

Thinly sliced romaine lettuce

Spicy Peanut Lime Dip:

(modified from Whitewater Cooks)

1/2 cup chunky all natural peanut butter

1 lime, juice and zest

2 tsp sesame oil

4 tbsp sweet chili sauce

4 tbsp rice vinegar

4 tbsp soy sauce

1 tbsp sugar free maple syrup

2 crushed garlic

2 tsp fresh ginger

1/2 bunch cilantro

1/8 cup olive oil

Blend in magic bullet.

Add 1/3 of the dressing to the rice noodles, and serve the rest as a dip for the salad rolls.

You can be creative with the filling and put in whatever suits your taste. Add fruit like mango or pineapple for a little kick of sweetness.