Goals are a means to an end, not the ultimate purpose of our lives. They are simply a tool to concentrate our focus and move us in a direction. The only reason we really pursue goals is to cause ourselves to expand and grow. Achieving goals by themselves will never make us happy in the long term; it’s who you become, as you overcome the obstacles necessary to achieve your goals, that can give you the deepest and most long-lasting sense of fulfillment.
Congratulations this is your last week! Wishing you the best of luck, you should be proud of yourself for making it this far. I cannot wait to read your conclusion journals and thoughts on this experience. Your journey and transformation has been an inspiration to follow. I am proud of you all!
Lee Anne Galloway a Motivational Life Coach dedicated to empowering women towards positive change. Believes “The secret to changing your life is changing your thoughts” shared some invaluable tools to reshaping our self talk.
Natalie Roy a Yoga Teacher & Meditation Therapist shared with us a guided meditation exclusively available to the 21 Day Challenge participants for personal meditation practice. A powerful tool for getting to know yourself & the self you wish to become.
The ladies of The Living Kitchen Sarah Grossman and Tamara Green, Chief Nutritionist, Creative Chef and Green Gardeners “inspiring health, vitality and healing through conscientious eating & loving good food” shared 11 Tips For Eating Well and Feeling Great.
Susan Hobson Principle Performance Coach at Elite: High Performance Coaching whose mission is to help clients “Envision, Execute & Elevate!” Shared with us the steps to creating your Personal Roadmap to Success
Every single life only becomes great when the individual sets upon a goal or goals which they really believe in, which they can really commit themselves to, which they can put their whole heart and soul into. Your life changes the moment you make a new, congruent, and committed decision.
Congratulations this is your second last week! Wishing you the best of luck, don’t forget about your experts, they are here to help you, reach out to them or visit their websites. I am so proud of you and the best part is how proud you are of each other. Continue to read each others entries, be inspired and know that you are not alone in this journey. I am inspired by all of you!
Lee Anne Galloway a Motivational Life Coach dedicated to empowering women towards positive change. She believes “The secret to changing your life is changing your thoughts” and will share some invaluable tools to reshaping your self talk.
Natalie Roy a Yoga Teacher & Meditation Therapist shares with us a guided meditation exclusively available to the 21 Day Challenge participants for personal meditation practice. A powerful tool for getting to know yourself & the self you wish to become.
The ladies of The Living Kitchen Sarah Grossman and Tamara Green, Chief Nutritionist, Creative Chef and Green Gardeners “inspiring health, vitality and healing through conscientious eating & loving good food” share 11 Tips For Eating Well and Feeling Great.
Susan Hobson Principle Performance Coach at Elite: High Performance Coaching whose mission is to help clients “Envision, Execute & Elevate!” Shares with us the steps to creating your Personal Roadmap to Success
People become really quite remarkable when they start thinking that they can do things. When you believe in yourself you have the first secret of success.
Thank you for taking part in the 21 Day Challenge, wishing you the best of luck for your second week. Read each others entries, be inspired and know that you are not alone in this journey. I am proud of you all!
If there were a time to make a change, the time is NOW! You owe it to yourself to make your health and well being a priority this year. I’ve assembled a team of Toronto’s top experts to help you reach your goals.
The Experts
Lee Anne Galloway a Motivational Life Coach dedicated to empowering women towards positive change. She believes “The secret to changing your life is changing your thoughts” and will share some invaluable tools to reshaping your self talk.
Natalie Roy a Yoga Teacher & Meditation Therapist shares with us a guided meditation exclusively available to the 21 Day Challenge participants for personal meditation practice. A powerful tool for getting to know yourself & the self you wish to become.
The ladies of The Living Kitchen Sarah Grossman and Tamara Green, Chief Nutritionist, Creative Chef and Green Gardeners “inspiring health, vitality and healing through conscientious eating & loving good food” share 11 Tips For Eating Well and Feeling Great.
Susan Hobson Principle Performance Coach at Elite: High Performance Coaching whose mission is to help clients “Envision, Execute & Elevate!” Shares with us the steps to creating your Personal Roadmap to Success
* * * * *
The 21 day challenge is FREE to take part in and was presented the first day of the new Body Conditioning by Dancers session, the challenge runs from the 2nd week of the session January 16th to February 26th. 6 weeks in length – the first 3 weeks (21 Days of the Challenge) being the most crucial time in committing to change.
In the 8th week of the session results and the winners will be announced. With many great prizes up for grabs, including 2, 8 week sessions of BCBD classes, one on one sessions from each of the experts and 5, 1 week unlimited passes from Moksha Yoga Uptown.
The challenge participants will be journaling and video blogging about their experience right HERE. Feel free to leave your comments and words of encouragement. I hope that the challenge inspires you.
To my ladies taking part in the 21 Day Challenge: Thank you for accepting the challenge, I look forward to your transformation.
LET THE CHALLENGE BEGIN…
21 Day Challenge Week One – Do You Accept The Challenge?
What would you do with $150? Would you buy…a metropass?… a winter coat?…a new cell phone? Why not invest this money into something so important – YOUR HEALTH!
Body Conditioning by Dancers 21 Day Challenge Nutrition Experts Sarah Grossman & Tamara Green of The Living Kitchen Wellness Group Toronto, present “A New Year, A New You” a 5 week program that will inspire you to take charge of your health & nutrition now!
A New Year, A New You – 5 Week Nutrition Program
The Classes Include:
Nutritional Seminars
Cooking Demonstrations
Yoga to Enhance Health
1. Nutrition 101: foods that your body craves and needs
2. Detoxification: how to safely remove toxins from your body
3. Cleansing: foods that will cleanse and strengthen your body
4. Rejuvenation: boosting daily energy and handling stress
5. Inspiration: How to live & maintain a healthy, nutritious life
* * * * *
When: Sunday, January 16 – Sunday, February 13
Time: 11am – 12:30 pm
Where: The Mindful Movement Center – 68 Scollard St. Unit 301
The Living Kitchen Wellness Group began over a shared passion for health, nutrition, cooking, gardening and our undying love for good food. As Certified Nutritional Practitioners we understand the connection between what people eat and the state of their health. We educate and empower people to be healthy, happy and excited about eating good, nutritious food.
We believe that nutrition is not just about cooking but is connected to everything from how our food is grown to our emotional and spiritual wellbeing. The Living Kitchen Wellness Group explores how nutrition, yoga, gardening, and cooking support the body and mind by preventing illness, restoring health and maintaining overall vitality.
Welcome to my monthly newsletter. You can now look forward to my fitness and nutrition tips and motivation in its new Video Format.
This Month’s Topics:
1) NUTRITION: Snack Time – Pre Package Your Snacks
2) FITNESS: Exercise of the Month – Quad Exercise
3) WELLNESS: Sleeping Tips
4) NEWS: Mid Month Motivation, Body Conditioning by Dancers September 8 Week Session Dates
1) NUTRITION
Do you ever find yourself in line at your favorite coffee shop, eyeing the treats in the display?
Snacking on baked goods like those can be detrimental to your healthy diets. Once and a while as a treat, yes, but everyday as your snack, no!
A great tip is to pre package your snacks.
I always tell my clients to fall in love with snack sized Tupperware.
On shopping days choose your snacks for the week, when you get home immediately section your treats into your snack sized Tupperware and store your snacks for the week in the cupboard or the fridge.
That way in the morning on your way out the door, if you don’t have time to pack a lunch, in the very least you can grab your snacks and toss them in your bag.
So when you are standing in line for your Starbucks, you know you are going to enjoy your pre packed healthy Shasha cookies with your coffee, not that chocolate chip cookie in the display!
Preparation conquers temptation!
2) FITNESS
Exercise of the Month – Squat Choreography *As seen on video
3) WELLNESS
Sleeping Tips: 1 in 7 are effected with sleeping problems, be it not being able to get to sleep or stay a sleep. Before you are prescribed with any sleeping pills consider trying the following.
Sleeping Tips
1- Make sure your bed, mattress and pillow are high quality, its no good waking up with a cramp in your back or sore neck.
2- Try to create a sleep routine, by going to bed and getting up at the same time every day. Make the time before sleep a time of piece and quiet, find a routine that relaxes you.
3-Only use the bed for sleep…Do not read in bed, watch tv or do homework
4- When you lay down at night. Breath Deeply Close your eyes, and try taking deep, slow breaths, making each breath even deeper than the last.
5- Give yourself 20 minutes to fall asleep. If you haven’t fallen asleep, get up and go back to bed when you are feeling sleepy
6- Exercise…Aside from many other wonderful mental and physical health benefits, regular exercise can also make it easier to fall asleep and sleep better.
Developing a bedtime routine, creating a better sleep environment, managing following a sleep schedule, and taking better care of your body all set the tone for getting quality rest every night.
4) NEWS
Eva Redpath & Robyn Baldwin Bring You...Mid Month Motivation
MMMotivation
I’ve teamed up with my good Friend, fitness model and competitor Robyn Baldwin to bring you Mid Month Motivation.
We’ll be bringing you Nutrition, Fitness Challenges and Product Review each month.
8 Week September Session of Body Conditioning by Dancers
Body Conditioning by Dancers challenges and inspires women to reach their fitness goals! September session starts the Week of September 12th to November 8th
ATTN: All you breakfast skippers out there. I’ve got a bone to pick with you! Don’t do it. Eating breakfast sets the tone for the day.
The metabolism needs a kick start in the morning after hours of rest and slowing down. Those who skip breakfast are so hungry by lunch that they eat EVERYTHING in sight. Not good for the metabolism.
Plus, between you and me – skipping breakfast makes you grouchy – start the day with a healthy breakfast and function better at work, or use the energy to take over the world.
Breakfast in 10 Minutes or Less:
Natures Path Organic Hot Oatmeal
Available in most Metros and Noahs Health Food Stores
To Prepare:
Simply empty packet into bowl, add boiling water and enjoy!
With delicious flavors like: Apple Cinnamon, Maple Nut, Multigrain Raisin Spice, Cranberry Ginger and my fav Flax Plus (Tip: Add fresh banana slices)
No More Excuses – make the time to start the day right!
2) FITNESS
Exercise of the Month – Mountain Climber Twist and Hold *As seen on video
Start: Place yourself in the basic push-up position with your arms in line with your chest and your legs extended outward. a) Draw: 1 knee at a time to opposite elbow, return it to the starting positionb) Hold: Knee onto a slightly bent elbow, hold for 8 counts.
You can increase your overall stamina and core strength by doing the mountain climber.
3) WELLNESS
My Registered Massage Therapist. Dan Crystal.
Why Should We Get Massages Regularly?
The body is like a machine, and massage is the oil that keeps the machine running.
Why Should Active People Especially get Massages?
While exercise tightens and tones the muscles, stretching relaxes them, but not as much as massage, which allows muscles a full relaxation.
Quote the video when you make an appointment and receive 15 minutes free on your first massage.
Dan Crystal 416 434 2776
dancrystal@gmail.com
4) NEWS
Lululemon and I
I am excited to announce that I am now a lululemon Ambassador for the Bloor street location. The lululemon ambassador program is extended to unique individuals in our store communities who embody the lululemon lifestyle and live the culture. I’m honoured to be a part of the amazing team.
Summer 10 Week Session of Body Conditioning by Dancers
Body Conditioning by Dancers challenges and inspires women to reach their fitness goals!
Summer session starts the Week of June 13th to August 22nd.
towards positive change. Believes “The secret to changing your life is changing your thoughts” shared some invaluable tools to reshaping our self talk.
Natalie Roy a Yoga Teacher & Meditation Therapist shared with us a guided meditation exclusively available to the 21 Day Challenge participants for personal meditation practice. A powerful tool for getting to know yourself & the self you wish to become.
Toronto Womens Fitness Weblog 