March is nutrition month and instead of giving you advice of any kind, I thought I’d leave it to brave souls who’ve stepped up and given their thoughts on food–whether or not they are qualified!

No man in the world has more courage than the man who can stop after eating one peanut.  ~Channing Pollock

Do vegetarians eat animal crackers?  ~Author Unknown

Red meat is not bad for you.  Now blue-green meat, that’s bad for you!  ~Tommy Smothers

High-tech tomatoes.  Mysterious milk.  Supersquash.  Are we supposed to eat this stuff?  Or is it going to eat us?  ~Annita Manning

Sex is good, but not as good as fresh, sweet corn.  ~Garrison Keillor

It’s difficult to think anything but pleasant thoughts while eating a homegrown tomato.  ~Lewis Grizzard

We are living in a world today where lemonade is made from artificial flavors and furniture polish is made from real lemons.  ~Alfred E. Newman

Great eaters and great sleepers are incapable of anything else that is great.  ~Henry IV of France

Food for thought!

To Your Health!

Tracy

But, just for a minute, I want to pull us back to the reality of what’s happening on the field. Here are two teams battling it out for the top. Two teams that have been working hard all season. Players that, perhaps, have been working towards this their entire lives–at least for their entire football careers.

It reminds me of another event, in the not-so-distant past. A year ago, Canada was gearing up for the 2010 Winter Olympics in Vancouver. The stories are similar to Superbowl. The courage. The determination. The spirit. The longing for a prize to showcase a lifetime of hard work.

I know someone has to win and someone has to lose–that’s the point of competitive sport. But just, for a moment, I want us all to contemplate, the winning spirit of both the winning and losing team. The spirit that takes us to a Superbowl or an Olympic games. The spirit that, whether the individual or the team takes home the trophy, they have ingrained a winning attitude.

An attitude that doesn’t allow for sore losers. An attitude that says, “Let’s get back on the field and figure out how we can do this better”. An attitude that doesn’t give up hope. An attitude that maybe, just maybe, next time will be your turn.

This is what I find the most endearing aspect of sport. The individual and team effort (even the lone runner has a big team of support behind them) that goes towards a goal. A goal that is never, in their minds, out of reach.

Doesn’t this apply to every team? Your team and mine? The sport team? The home team? The work team? If we are ever to get anywhere, we need to hone our own winning attitude.

What if we all got in the game? What if we showed grace in winning and defeat? What if defeat was actually impetus for future action–not an excuse to quit? Wouldn’t our winning attitude allow us to do anything? Wouldn’t excellence be a way of life–even if we never won a medal?

To your (Sporting) Health!
Tracy Gagnon (Fitness Assistant, Programs)

Yesterday, I walked into the gym and saw one of my new Bootcampers working away on an Elliptical. Sweat pouring from her brow, her face lit up when our eyes met. I walked over and we started chatting. She said she’ d missed Bootcamp the previous day so she was making up for it. Boy, was she!! Then she told me proudly that she wasn’t worrying about weight–which she hadn’t lost an ounce of. BUT she had lost 3 inches off her waist. BRAVO!! That just makes my heart sing!

In some ways, as I’ve said in a previous post, I’d like to throw out scales (almost!). This lady has it figured out–it’s not always about the number on the scale. It’s about how you feel (most importantly how you feel about yourself). It’s that glee you feel when you notice for the first time (perhaps ever) that little bump in your shoulder called “definition”! And it’s about putting on your pants only to find out they’re really loose–three inches loose!!

My second experience was the other night. An 82-year-old gentleman in my Stretch & Strength for Mature Adults class came up to me excitedly after class. He said, “I just touched my toes for the first time in years!!” He said his wife will be so surprised and happy. My heart was singing again! It goes to show that you CAN turn the clock back with a lot of hard work. The research proves it. We just have to believe it.

Neither of these people won a marathon. Who cares? Their victories, though small to some, are to be equally celebrated. So bravo to you both. If I had gold medals, they would be around your necks right now!

What small victories have you had AND how did you celebrate them?

To Your Health!
Tracy

I’m 47 (going on 8!)-years-old today–Yippee! I know a lot of people (especially women) will not speak about their age–like it’s some punishment!!

Come on!!–look at all you’ve accomplished, overcome, created in your life!! I always say that I feel like a smart 20-year-old!! I’ve been through a bunch, so I’ve got a little experience about the things NOT to do again. I’ve gathered a small bit of wisdom, that might be able to help someone else. And yet, I feel as healthy as I did at 20–maybe even more so. I’m no different than anyone else, so in my humble opinion, we all have something to celebrate.

Today, I’ve decided to celebrate with a fitness class. I teach FitBall at noon, so I’ve decided I’m going to have a Fitball Party. I can’t think of a better way to celebrate my 47th Birthday!!! Come out and celebrate with me!

To Your Health,

Tracy

You may be one of those people who believe that a new gym membership or new equipment or a new DVD is just the resource you need to get going. But the truth is, it doesn’t matter how much money you spend, how great something is, or who recommended it, you need inner resources to carry it off.

Those are the ones you’re going to call upon to get you through the tough times ahead–which there will be (and should be), because any time you undertake something new (or something you haven’t done in a while), there are going to be many stops and starts. As a successful person, that’s when you use the fantastic inner resources you were naturally endowed with to get on with the task at hand.

You might say, “Well then I’m doomed, because I don’t have a lot of inner resources“. I don’t think that’s true. I believe every person comes to this the planet with a complete set of inner resources–sometimes they just get rusty from dis-use.

If you’re not sure what yours are, sit down, I mean right now, and make a list. Think of every skill you’ve ever used to get through difficulties, from birth to now. Those are your set of inner resources. Everyone’s are different.

And, if you feel there are a couple of inner resources that you really don’t have and think it would be helpful to have, by all means, acquire them. After all, we all need to take on new challenges in order to keep us vital.

To Your Health!
Tracy

With so much busy-ness in the world, it can be a real challenge to find a few moments to renew the spirit. I must admit, I haven’t done a very good job of that over the past month.

Today, I made a point of going to a Toastmasters meeting. That’s an organization that helps people improve or keep up public speaking skills. During the one-hour meeting, there is a point at which we do Table Topics. It’s an opportunity to talk extemporaneously for one minute about a given topic–and it can be anything!!

I don’t believe in coincidence. I think I was meant to go to that meeting to renew my spirit because the topic today was “it’s a wonderful world”. We had to speak for a minute about different elements of nature: tree and wind, sky and star, sun and moon and rainbows.

I came out feeling renewed!!

What have you done lately to renew YOUR spirit?

To your health!
Tracy

According to a psychologist, Cliff Arnall, from the University of Cardiff, Monday, January 17th, 2011 is the worst day of the year. He sites the weather, debt, monthly salary, time since the Christmas holidays, time from quitting a bad habit or resolution, and low motivational levels.

Bla, bla, bla!! If you’re alive, what do you have to complain about? If you’re not, well, that’s another story–complain away!!!

Since when do we need scientists to give us excuses to have a bad day? If we want to make it a bad day, I’m sure we can come up with reasons all by ourselves. And doesn’t a SCIENTIST giving us permission just make the complaining that much easier?!!!

I declare this “The BEST Day of the Year”–just to be contrary. Go out and play, be goofy, run barefoot in the snow, go to a Zumba class–even though you have no rhythm.

Whatever you do, go out and make it a great day! Then do that tomorrow…and the next day…and the day after that. Then you’ll have taught yourself to make everyday a great day–no matter what the weather, your financial situation or motivational level is like.

To Your (Mental) Health!

Tracy Gagnon, Fitness Assistant (Programs)

One thing I’ve found that works for me, it to eliminate carbs at night. I don’t eliminate a snack–that just sets me up to eat like a maniac in the morning. I’ll keep my snack to fruit or vegetables. I especially love frozen berries. In the winter, there’s nothing better, to me that a lovely bowl of heated up berries–yum!! If I’m really craving carbs (usually because I haven’t had enough during the day), I’ll have a tablespoon of oatmeal with it. The oatmeal soaks up the berry juice. So yummy!!!

Now it’s your turn. What do you do that, when you do it consistently, works for you?

A while back I did a post on Fate & Perserverance, which I want to rerun because I have an update that I thought you could appreciate and, MAYBE, give you the motivation to continue if you’re wondering if your New Year’s Resolution can hold…Here’s the old post from last year:
Last week I learned a lesson about perseverance from a super lady! I only teach one class outside of Carleton U and that’s my “Monday Night Ladies” (MNLs).

The story actually goes back a little further, so I’ll take you there first… Last year, as I did some writing work for a friend, I met another journalism grad that I went to school with.

I hadn’t seen Lisa in over 20 years! I believe that all things happen for a reason, so I wondered why Lisa had been brought back into my life. It soon became apparent. She was ready to get back into shape. Not ‘sort of thinking about it’. Not ‘wanting to but too scared’. She was READY.

And so, Lisa got a few of her friends together and we started an exercise group. A couple of people found it not to their taste or maybe they weren’t ready. Who knows. But for the last year, we have been four committed women getting together every Monday for an hour: Lisa, Roberta, Cindy and me (Tracy).

There have been ups and downs over the year. Times when one or several couldn’t come for more than a week, sickness, relatives moving in, motivational slumps–you name it. But the “commitment” has never been an issue.

I’ve always said to them that it took them a while to get OUT of shape so we can’t expect to get back INTO shape over night. We have to be patient and persevere. I wanted them to work with the reality they had and not set themselves up for failure.

As an instructor and gym supervisor, I see it all the time. Just come to the gym the first day of January and the last day of January and you’ll see what I mean! Everyone is so gung ho January 1st, but their expectations are out of line with reality and when the bubble bursts, they stop coming–usually by January 31st!! Let’s face it, if you’ve been out of shape for a while, it’s HARD!! You may not like all that huffing and puffing and sore muscles–but after a while, you’re going to love it!

Anyway, I’m so proud of my MNLs because they took the harsh reality to heart and used it to motivate themselves.

Now, I’ll return to my recent lesson in perseverance… Cindy has been a faithful member of our group, but she has also faithfully NOT done her homework!! (Ironically, she’s a school teacher!) “Cindy”, I’d say, “Did you get another workout in this week?”. She’d often look at me sheepishly and reply “No”. I didn’t want her to feel bad, I simply wanted to let the THOUGHT of working out on her own, creep into her psyche. I’d say,”It’s OK. You’re here every week. Sooner or later you’ll find something that drives you to do more. It’s all good.”

A few weeks ago, as soon as it got warm enough, the MNLs went outside to workout. Something struck a cord with Cindy and she has started getting outside to exercise! AFTER A WHOLE YEAR!!

Most people would have given up, but she has found something that makes her want to do more. As soon as anyone reaches that stage, they’re hooked. Oh, there will still be ups and downs, but once the hook is in, it calls to you and you can’t deny THE CALL.

Cindy’s lesson is this: if you haven’t found the exercise program, idea, format that works for you, keep trying. It may take a while but eventually you will find it (or it will find you!). YOU JUST HAVE TO PERSEVERE. THAT’S IT. SHOW UP!

I’m so glad that I met Lisa (again) that fateful day, because the MNLs have taught me so much. I can’t help but love their courage. I can’t help but love their perseverance.

And I can’t help but love their growing strength–inside and out. There’s something that happens to people when they start getting physically stronger. It’s like their confidence muscle also gets stronger. Their spirit muscle grows.

NOW, THE UPDATE:

The MNL’s and I have since parted company, because they’ve realized they don’t need me anymore. That’s the most exciting thing a Personal Trainer can hear!! That means they’re working out on their own and that’s the whole purpose of having a Personal Trainer to begin with. Cindy found her love of the outdoors and is now doing a Bootcamp. Lisa discovered her love for swimming again (she’s gone inside now that it’s winter). Roberta is taking a lot of long walks in the forest with her dog, Ruby and doing yoga. Congratulations, girls!

To Your Health!
Tracy

Over and over, I see and hear people talk about their “diet plan” over the holidays. It sounds like this: “Oh, I throw out my scale during the holidays” or “I ate so much yesterday, I thought I’d burst” or “I don’t even look at my running shoes during the holidays”. These are the same people who can’t get into their pants in January. THEN they feel they HAVE to make a diet resolution and/or spend scads of money on a new gym membership.

What if, throughout the holidays, we simply ate normally, exercised normally, jumped on the scale occasionally–and still managed to enjoy ourselves? What if we had a 1/2 cup of low-fat eggnog, instead of 2 cups of the full-fat variety–or just put a couple of drops in our coffee? Wouldn’t it be nice to jump on the scale in January–and NOT be depressed?

If we’re already eating fairly normally, it doesn’t take much to cut a few calories. If we’re already exercising normally, upping the run by 10 minutes doesn’t take much–as opposed to starting all over again–with an extra 10 lbs weighing down our every move.

It’s no wonder that about 90% of diets started as resolutions fail. They’re set up to. Would you expect anyone eating a high-fat, high-calorie, low-nutrition diet with no exercise to suddenly eat whole foods and get at least an hour of exercise per day? It’s not only unrealistic, it’s very hard on self-esteem.

Personally, instead of resolutions once per year, I make goals throughout the year. I adjust accordingly and move on. I feel no pressure right now to make a single resolution.

But let me get one thing straight: I am in no way perfect!!!! I am in no way a martyre!! I, in no way, deprive myself! I had some indulgences over the holidays, but balanced that with some more-than-usual healthy days. I even reduced my exercise to give my body a rest. I have a couple of extra pounds to lose, but I was not gob-smacked when I jumped on the scale this morning. I knew exactly what I was working with.

Resolutions? Who needs ‘em!!
To Your Health,
Tracy