How are you going to look back on 2020?
December 13, 2020
Written By: Coach MJ As the year nears the end many people start looking back to reflect on how it has gone. Did you accomplish what you set out to do? Are you on track with the goals you planned? Are you happy with what you accomplished? Or did you get thrown off the track by so many different obstacles this year? Did you struggle to meet the expectations you set for yourself?
It most definitely is not a typical year and many have been dealing with uncertainty and challenges just to survive let alone reach any goals set. We can make a long list this year of why we may not have achieved what we set out to do, but more importantly how do we feel about it.
First let's define what a goal is? -- the result or achievement toward which effort is directed; aim; end.
It is always a great feeling to reach a goal, we feel proud, accomplished and ready to hit the road running. Remember though, that a goal is just a plan to get somewhere, somehow and in a certain time frame. The thing to remember is that goals need to be flexible because we never really know what is around the corner.
This year is a really big example of needing to find ways around or changing the way a goal is going to look.
How we react to achieving or not reaching a goal is something to look at too. How does it make you feel when everything works out and the end is reached? Ready to celebrate and full of positivity, anything is possible! That is the easy part: what if we are thrown off track with a year like this or any other time? Are we hard on ourselves, do we give up on the goal or worse yet on life?
Goals should be flexible, sometimes we reach too high or too low and need to reset the path to get there or change the goal for now and try again later. That is the way this year has gone for many, unforeseen circumstances have thrown a wrench in many plans. How does that make you feel? Frustrated, sad, ready to give up or even angry?
As with any goals we set we don’t always reach them but do learn from them.
This year may have been a tougher year, and still is for many, but when we look at the positives and not the negatives that have happened we may be surprised at how much we did accomplish.
Maybe not the ones we set out to but others that might not have happened if we didn’t have to change our course of action.
If we remember that life is a journey and there are many roads to travel we can find the path that is working for us now and will lead us to where we are going, maybe the long way, maybe in totally different direction but be proud of what you did do this year despite all the difficulties thrown in the way. Focus on what went well and not what didn’t.
You have the choice to learn and grow with change or to sit and feel sorry. Choose wisely!
At Degree we meet with all our clients on a regular basis to chat about their goals and how they might reach them. It's not only a great place to workout but a safe place to talk to someone about possible goals and dreams. Supporting each other to get to where you want to be.
Ready to get a head start on your fitness goals for 2021? Email Coach MJ at maryjane@degreefitnesseaforth.com
to get started, or click here
to book your Free No Sweat Intro!
Written By: Coach Sienna The media portrays fitness as looking a certain way and creating this picture of a “perfect person” who eats clean and works out everyday and does everything right and never messes up. When you're always being shown this version of fitness it’s easy to start to think, is this what being fit is? ..... And suddenly you find yourself comparing yourself to unrealistic standards. Fitness is much more than the shape of our body! It's about what your body can do for you and how it can support your daily life and how movement makes you feel strong, accomplished, proud, empowered! Here is how we can overcome the negative impact that some Media has on us, and fitness in general: Redefine Fitness Fitness is more than your body, it's strength, endurance, mobility, energy and how you feel. It's not supposed to be perfect or linear, your body will change and life will happen. What matters most is showing up for yourself and moving your body. Even a little bit can go a long way! Positive Self Talk You don't have to be perfect to love yourself. Be kind to your mind and speak to yourself with kindness. Remind yourself of what your body can do for you, remember you are WORTHY! :) Focusing On The Little Wins We often have such a heavy focus on how we look but what if it was never about how we looked but more about how we felt. Do you notice after you get in a workout or a session you always tend to have a lift in your mood and a shift in perspective. Movement has the power to make us feel strong and happy and more like ourselves! Do Movements You Enjoy Fitness should be fun and functional. You are more likely to stick to it if you enjoy it! Find movements that excite you. Like lifting, walking, running, dancing, gymnastics etc. When you focus on what your body can do and not what it looks like, you can start to see how strong and capable you really are! Set Goals Related To Movement-Mood-Function Movement - touching your toes or doing your first push-up Mood - Having more energy during the day and feeling less anxious Function - Carrying groceries, running around with your kids, etc. Remember - you are already enough! You don't need to look a certain way to be fit. You just need to move your body in a way you enjoy, take care of yourself and celebrate what your body does for you everyday! If you've been feeling stuck, or wanting to start working out with a Coach, or in an environment that is inclusive, inviting, safe, honours all body shapes and sizes, we can help! CLICK HERE to book a free meeting with one of our Coaches to learn how you can get started at Degree or, email info@degreefitnessseaforth.com .
Written By: Coach Sienna We know Cardio is good for your heart health but it is also good for our respiratory systems which help bring oxygen to fuel our muscles to do what they gotta do! By doing cardio we strengthen all of these components which help us live a happier healthy lifestyle! Your body is built to move and releases happy chemicals called endorphins from having an increased heart rate which can improve your mood. This can happen in just 10 minutes! We all know Cardio is an important part of our health but most of us just don’t have a lot of time due to kids, work, life etc. Just remember any movement is a good movement! No matter how long or short it may be. The little things add up (: Use this 10 minute at home cardio workout (no equipment needed!) to get your heart rate up and feeling your best even on the busiest days. 2 Rounds of 1 minute of Jumping Jacks 1 minute of High Knees 1 minute Air Squats or Jump Squat 1 minute of Burpees 1 minute of Mountain Climbers *Rest as needed but try to keep it 30s or less between movements! We understand life gets in the way and schedules can be tough - we are here to help! Let us know how it went! Email info@degreefitnessseaforth.com , or, visit www.degreefitnessseaforth.com/get-started to book your FREE No Sweat Intro to learn more!
Written By: Mairead, Registered Dietitian You've probably heard of iron and know it's important. Maybe you've even had your levels checked through bloodwork! Iron is an important mineral in our diet. It is part of the blood cells that carry oxygen around our body, and plays roles in growth and the production of some hormones. The amount of iron you need varies. Men need less, while women need more due to blood loss during menstruation. This puts women at higher risk for low iron. The symptoms of low iron include feeling sluggish and fatigued, pale skin, and even hair loss! Women under 50 years old need 18mg of iron a day, while women over 50 and all men only need 8mg of iron daily. Many people can get enough iron through a varied and balanced diet. Iron is found in meat, poultry, fish, legumes, eggs, soy, and many grains and vegetables. Our bodies are better able to absorb iron from animal sources - this type of iron is referred to as "heme iron". Non-heme iron is found in plant sources and is harder for your body to absorb. If you rely on plant-based sources of iron, you may need to eat a lot more of it. Pairing iron sources with sources of vitamin C can also help increase absorption. If you suspect your iron levels are low, ask your doctor to check your levels through a blood test. If your iron level is low and you're already consuming enough through diet, you may need a supplement to increase your levels. Always check if you actually need an iron supplement before starting one! Iron plays some key roles in our bodies, and is important for overall health! Make sure you include a variety of sources daily to meet your body's needs! Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more information about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!