Just Show the F*ck Up

(Notice the asterisk in the f-bomb so as to not totally offend people….lol;) Woody Allen famously said ‘80% of success is just showing up.’ That totally applies to an exercise program. If you just show up for that class or your workout, you’re 80% there. The other 20% is actually moving your body. But it’s that effort of showing up that really counts. It’s like the email I sent out the other day about consistency….if you consistently ‘show up’ to your classes, your sessions, your workouts….you will be successful. This happens in my classes all the time. I often hear from my class participants and clients, ‘Ugh. I really didn’t want to come today.’ Rather than take it personally & sulk off in a corner, I totally get it. Heck, I don’t want to be there half the time. Some days I’m much rather stay in my cute little house all day, wearing cozy socks, drinking coffee and puttering around. But I show up. Not only because it’s my job and people are actually paying me to show up but also because I know that if I just show up, I’ll soon actually WANT to be there. And then I have a great class or session and so does my participant/client! And then say at the end of the hour ‘I’m SO glad I showed up’. I can actually feel their energy change from ‘I can’t even‘ to ‘I feel so good‘! And it’s all because they just showed the f*ck up. As I’ve written before, motivation is bullshit. So if you’re waiting to ‘feel‘ motivated, you’ll never show up. But if...

The Importance of Exercise AFTER Illness or Injury

I’m writing this post on a client’s suggestion (you know who you are darling;). You see, this client has been doing pilates with me for about a year now…maybe a year and a half. And she has come such a long way from when she started to now that it blows my mind! We were talking the other day about how exercise has benefitted her so much after having had both hips replaced. I mean, it’s really amazing how fit & mobile she has become from participating in pilates for 60 mins, 2x a week. I love watching her progress and the really cool thing is, she notices it in her daily life! And to me that’s what it’s all about….increasing the quality of our daily lives. It is so easy to take your health & body for granted. We get up without thinking about how amazing it is to be able to get up & get in the shower without issue. That is not the case for a lot of people. Some people can’t just hop out of bed. In fact, for some people it is hard work to actually move the body into a position to get out of bed. As my client articulated so well ‘the road to recovery is so long & lonely and filled with so much pain, physically and  mentally. You lose your confidence and you feel stuck in a place that you feel you should not be’. Or what about having the constant worry on your mind about the mystery that is going in your body (cancer). What a mind-fuck to know that is...

Ladies..you have got to lift!

Women, if your current workout routine does not contain strength training you are doing yourself a serious disservice. Lifting weights not only helps you build shapely, toned muscles but it also aids in bone health & protection & helps your body burn fat. Ever heard the term ‘skinny-fat’? Well that pretty much describes women that just do cardio and nothing else. Skinny-fat refers to the lack of actual muscle so you may be thin but you’re ‘soft’. You know when the back of your arm wiggles & jiggles around? That kind of soft. Squishy. In all seriousness though, lean muscle mass protects bones as we age & osteoporosis becomes a reality. See, muscle knows no age but bone does. What that means is your body can lay down muscle at any age. It just take longer the older we are. Bones lose density as we age. Imagine that picture of the old woman hunched right over using a cane. That can be prevented by adopting strength training into your daily exercise routine. Science does show that with strength training, bone density can be maintained and in some cases even increase. What counts as strength training? Lifting weights, using exercise (resistance) tubing, using springs or pulleys as in the pilates reformer machine or cable machines and body weight exercises. Science also shows that the more lean muscle mass your body carries, the higher rate of metabolism you will have. So for those women who say they have a ‘slow’ metabolism, strength training can help to boost it. Any of the women who’ve taken any of my classes or programs discovered...

5 Tips for Settling Into September Simply

September has always been a favourite month of mine. I’ve always liked the ‘new-ness’ of it. The idea of new beginnings always appeals to me. Starting fresh. I was one of those kids that was super excited about the start of school (until high school that is;) because everything was ‘fresh’…new pencils, new binders, new paper…everything all crisp and looking beautiful. And the opportunity to take new courses & join new clubs…I just loved it. I feel pretty much the same way about September now with getting my kids back to school and starting a new Fall schedule for myself. Even though September can be super exciting it can also be pretty stressful for a lot of people as well. In fact, I think the first 2 weeks of September is a bit crazy making. Especially if you have younger school-aged children. You spend all your time getting your kids organized with their schedule of school & extra-curricular activities that often your own schedule falls to the wayside. Here are five tips on how to get yourself organized into a fitness routine this busy month of September. #1. Relax.  That’s right. Just relax about it. Getting yourself all stressed out because you haven’t organized your schedule yet is not going to help you one single bit. It will only be crazy busy for a small amount of time that first week or two and then it’ll settle down and you can focus on you. So breathe & relax. #2. Be realistic. Not sure about you but I get a tad excited about all the new things I could be doing...

Motivation is bullshit.

Do you rely on feeling motivated to exercise or eat well? Motivation is bullshit. Seriously. I mean, how often do you actually feel motivated enough to do something? Now think about it…how long does that feeling last? I know for me I’ll get super motivated to write more blogs or to create more content or whatever. And I’ll go gang busters for a bit and then my motivation wanes and life happens and blah blah blah…you know the drill. Feeling motivated doesn’t last. So you absolutely can’t rely on ‘feeling’ motivated enough to do something consistently. Get what I’m saying? You want to be fit, eat healthy, lose weight, have a better relationship, write more ,etc. etc. So you start all excited & enthusiastic and then 2 weeks in….are you still feeling the same Rah Rah? Probably not right? So what do you do when you don’t ‘feel’ motivated. You do it anyways. Consistently doing the thing you want in your life is what’s going to make it a habit. I’m not always motivated to work out. And I’m not always motivated to write something to my clients (gasp!). But I do it anyways because consistency is what builds change and it’s what’s builds habits. If you want to be a runner, you have to consistently run. Even when it’s hard. Even when it’s cold or rainy or gross out. Even when you have your period. You have to just go do it. If you want to be a writer, you have to consistently write. Even when you have zero ideas in your head & you’re staring at a blank screen...

30-Day Programs Work

The fitness/wellness industry is constantly evolving. Things come & go in popularity almost daily. It can be hard to keep up with ‘what’s hot’ right now. Everyone’s got an opinion on what’s the right way to eat or the right way to exercise. You can find websites dedicated to one type of program and another one that’s completely against it. So when people ask me about 30-Day Programs (or 3 day or 14 day or whatever) here’s what I say. 30-Day Programs work….if you do the work;) We know that you can’t just join a program and not do any of the work and expect to see results. That doesn’t happen. And so I think that’s where shorter-term programs get a bad rap. People join expecting major things…those things don’t happen so therefore it must be the programs fault. Now obviously I’m biased. I offer short term programs like the 30-Days to Healthy Ways, and the 10-Week Look Better Naked program & a 3-Day Pretox Detox program, etc. The first program I ever offered was a 12-Week Shape Up program 10 years ago. I’ve offered many, many programs since then and I gotta tell you, each one is successful. Why? Because every program at least 1 person changes their life completely around! And to me that is a huge win. People are ready to hear the message when they are ready to hear it. And sometimes it takes signing up for a few different programs BEFORE the message gets through. Living a healthy life (eating well & exercising daily) takes consistency & a ‘growth’ mindset. It’s a lifestyle choice...