Tuesday, November 1, 2016
Saturday, August 6, 2016
Fitness Mind Games: How to Play. And Win.
Imagine this: You've trained hard for months. You're feeling Bullet-Proof.
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| Watch out, World! |
You've entered a big race. Or you've finally bought that sexy swimsuit that you're determined to wear this time. In public. Without a coverup.
And then--
Like a Tonya Harding to the knees, your subconscious knocks you down. You get careless, lose focus. Perhaps you injure yourself. And you imagine all your hard-won achievements slipping away...
Some days you might catch yourself asking:
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| Nancy Kerrigan, post Tonya Harding |
Mind Games. They sure can get to you. But how do you stop them?
We've all faced these foes at one time or another, right? Our addictions, bad habits, fears. These thoughts, if we aren't careful, can lead to self-doubt, self-pity, and worst of all, defeatism.
Well, I'm here to say: You can fight back. And win.
How do I know? Because I did.
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| I coulda been a contender (wait, I still can!) |
Recently, I was feeling on top of the world. Twirling like an Olympian in a rhinestone skating skirt, I was making great progress. And fast. What could go wrong...?
Well... perhaps I got a little too sure of myself. I lost my focus. I injured myself.
But the worst part? Something changed after the injury-- in an oh-so-subtle way.
My mindset.
I caught myself worrying about more injuries. I was angry at myself, too, for losing momentum.
Then I realized -- this isn't the way I'm meant to live.
I had to break free of these thoughts.
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| My trainer, Troy and me |
I
forced myself to workout, even when I had no energy. My personal
trainer (Troy from T-Squared Personal Training), challenged me to get right back "on form"
(even when I fought him on it).
I kept working out like he insisted, and soon, I was back on form. (That's the sign of a great trainer -- one who motivates when you're at your lowest.)
And guess what? We both won.
And guess what? We both won.
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| Taking flight |
But the power of mind-body connection isn't just my idea.
Clinical studies suggest that parts of the brain (cortex and medial temporal cortex) improve in people who exercise versus people who don’t.
"Engaging in a program of regular exercise of moderate intensity over six months or so is associated with an increase in selected brain tissue volume," says Dr. Scott McGinnis, a neurologist at Brigham and Women's Hospital and instructor at Harvard Medical School.
So... where does this all put you? Right back on track!
Because even if you're recovering from an injury, illness or just swamped with work, you can take steps to improve your mind-body connection. Try deep-breathing exercises, dance to your favourite song, play a game of Frisbee...whatever gets you moving.
(And try not to fall prey to any other bad habits.)
Clinical studies suggest that parts of the brain (cortex and medial temporal cortex) improve in people who exercise versus people who don’t.
"Engaging in a program of regular exercise of moderate intensity over six months or so is associated with an increase in selected brain tissue volume," says Dr. Scott McGinnis, a neurologist at Brigham and Women's Hospital and instructor at Harvard Medical School.
So... where does this all put you? Right back on track!
Because even if you're recovering from an injury, illness or just swamped with work, you can take steps to improve your mind-body connection. Try deep-breathing exercises, dance to your favourite song, play a game of Frisbee...whatever gets you moving.
(And try not to fall prey to any other bad habits.)
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| Not-so-comforting-food |
How much activity does one need to benefit? For beginners looking for a quick brain-boost, try 30 minutes a few times a week. But if you want to get really fit, set your sights for one hour. You'll be amazed at the results (in both body and mind).
Sound daunting? Try a workout buddy!
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| My Fitness Buddy/client and me |
I know -- that's not as easy as it sounds.
Sometimes just when you're super-motivated to workout, your workout buddy cancels. Or someone persuades you to Netflix and chill. So many temptations out there, am I right? That's why I've decided to add this service...
Aside from life and fitness coaching, I will now be available as a Fitness Buddy!
Now you'll have someone to work out with according to your schedule.
As a Fitness Buddy, I can personally help you:
- Plan your fitness and diet goals.
- Keep you focused and positive during workouts.
- Keep you on track and accountable.
- Chart and encourage your progress.
- Celebrate your victories with you!
Remember: Our minds have the tools to create positive thoughts, too.
Contact me today: Let's banish negativity and unleash the winner inside of you.
Tuesday, June 14, 2016
Your 2016 Health Goals: Where has the time gone?
Hello,
readers and health seekers!
As a life coach, I spend a lot of one-on-one with my clients – building their physical and emotional strength through healthy habits and practices. But regardless of their levels and goals, after following my coaching, they all notice one thing. Something that has drastically improved their their workouts, their productivity, and their personal lives:
A Boost in Mental Clarity and Energy.
This is what I'd like to share with you today. How to achieve this by giving up sugar.
Why give up sugar? A little dessert can’t hurt if I work out, right?
Well... not according to the Journal of American Dietetic Association:
Within 3 days I noticed a reduction in my cravings -- because I had replaced a destructive habit for a healthier one.
I kicked my cravings and binging to the curb. And I’ve stayed healthy, fit and trim for over 20 years. And so can you.
Walking can make you happier than sugar. In fact, scientific research shows that...
"It's possible that (walking) could result in reduced cravings among individuals who eat for emotional reasons. (And) mild exercise can also trigger metabolic processes that make more blood sugar available to the brain, reducing the craving for sugary foods."
And now, I’m ready to share it with you! Contact me if you’d like help with:
Your body is meant to do this. You just forgot how -- or maybe no one ever taught you how. Let’s change that. Together.
Contact
info: aphroditi.dinatis@gmail.com
Price: $150 per session
For more info on Gravity Training go to: http://www.tsquaredvancouverpersonaltraining.com/
Hard to believe the year is halfway through, right? Well, a lot has happened that I'm eager to share with you!
As a life coach, I spend a lot of one-on-one with my clients – building their physical and emotional strength through healthy habits and practices. But regardless of their levels and goals, after following my coaching, they all notice one thing. Something that has drastically improved their their workouts, their productivity, and their personal lives:
A Boost in Mental Clarity and Energy.
This is what I'd like to share with you today. How to achieve this by giving up sugar.
Why give up sugar? A little dessert can’t hurt if I work out, right?
Well... not according to the Journal of American Dietetic Association:
“…By
stimulating the “hedonic pathway” of the brain both directly and indirectly,
fructose creates habituation, and possibly dependence... Fructose induces
alterations in both hepatic metabolism and central nervous system
energy-signaling, leading to a “vicious cycle” of excessive consumption and
disease…”
In
short: Sugar triggers overeating.
Getting hooked on sugar is the easy part. After a hard work out in the gym, we tell ourselves we deserve a treat, and next thing we know, that treat becomes a habit. Every day, even when we don’t work out. That "just one taste" makes us crave more and more.
Getting hooked on sugar is the easy part. After a hard work out in the gym, we tell ourselves we deserve a treat, and next thing we know, that treat becomes a habit. Every day, even when we don’t work out. That "just one taste" makes us crave more and more.
Sure, giving up sugar can be a challenge. Especially since we’re confronted with temptation
constantly: in advertisements, at restaurants… even through our sense of smell.
(Hello, bakeries!) But I know how.
Allow me to show you how to:
Allow me to show you how to:
- Replace bad cravings for healthy ones
- Shake free of bingeing and yoyo dieting
- Improve your health, appearance and mood
I’ll
be frank with you. I know how destructive bulimia is because I had it for several years. Once I recognized that sugar was triggering my eating disorder, I decided I would do anything to stop it. So I quit, cold turkey.
Don't panic-- it's not as hard as you think! How did I do it? To start, every time I had a temptation, I would walk it off.
Within 3 days I noticed a reduction in my cravings -- because I had replaced a destructive habit for a healthier one.
I kicked my cravings and binging to the curb. And I’ve stayed healthy, fit and trim for over 20 years. And so can you.
Walking can make you happier than sugar. In fact, scientific research shows that...
"It's possible that (walking) could result in reduced cravings among individuals who eat for emotional reasons. (And) mild exercise can also trigger metabolic processes that make more blood sugar available to the brain, reducing the craving for sugary foods."
Walking increased my energy so much that I signed up for belly dancing to supplement it. And within a few months I went from absolute beginner to a true performer.
This is what happens when you find the right exercise for you. My goal is to help you find yours.
Another fun way I've "leveled-up" is by working in Gravity Training -- a HIIT system, based on the fundamentals of Pilates. Stay tuned for more about this in my next Blog Post! :)
This is what happens when you find the right exercise for you. My goal is to help you find yours.
Another fun way I've "leveled-up" is by working in Gravity Training -- a HIIT system, based on the fundamentals of Pilates. Stay tuned for more about this in my next Blog Post! :)
So,
apologies for neglecting this blog for so long. I’ve just been so busy sharing all of
this vital info with my clients.
And now, I’m ready to share it with you! Contact me if you’d like help with:
- Healthy Lifetime Habits – improving mind, spirit and body
- Fitness based on your individual needs
- Better sleep patterns
- On-going support via phone calls, emails and one-on-one sessions
That’s
right: All of my training and coaching involves motivational support,
should you need it. I’m here to help you battle the temptations that may
have derailed your goals in the past. You won't find that with most coaches.
How it works:
Instead of pushing ones body beyond its limits (which no one can maintain indefinitely), I will teach you how to give to your body what it needs naturally to be healthy: good nutrition and fun exercise that fit your lifestyle and interests. You will look forward to starting each day – because the habits you’ll learn, will make you feel better than you have ever felt.
How it works:
Instead of pushing ones body beyond its limits (which no one can maintain indefinitely), I will teach you how to give to your body what it needs naturally to be healthy: good nutrition and fun exercise that fit your lifestyle and interests. You will look forward to starting each day – because the habits you’ll learn, will make you feel better than you have ever felt.
Your body is meant to do this. You just forgot how -- or maybe no one ever taught you how. Let’s change that. Together.
Price: $150 per session
For more info on Gravity Training go to: http://www.tsquaredvancouverpersonaltraining.com/
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