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It’s 2017! God, it’s gotta be better than last year, right?!

Thank goodness 2016 is over! Am I right?!

It’s been a rough year. A lot of crazy stuff happened around the world and, personally, I’m feeling the weight of it all. But, the best part about a new year is that that last one is over. There is no need to think about it or wonder what could have happened to change things. Instead of dwelling on the past, it’s time to look to the future. And that is a refreshing thought.

The only problem with a shit show year is that people may feel pressured to overreach, maybe even try to make up for 2016 all at once. Trust me, there is no need to change your entire life in the month of January. You have an entire year, let’s not rush things.

You aren’t going to listen to me, are you? That’s okay! Starting anew can be a wonderful feeling. What I worry about is the February crush, when everyone realizes the goals they’ve set are unattainable, and all of the bad things that happened the previous year have consequences that could last until 2020. What happens then?

First thing first. Let’s tackle THIS year before we worry about the next one. Here are some tips for setting those New Year’s resolutions and planning for that high-expectation 2017:

Take time to reflect: I know you would rather not think about the past year, but it’s important to do so. Reflection offers insight into who you are and who you want to be. Think about the decisions that led to happiness and the decisions that led to that depression. Use this time to find out what works for you and what doesn’t. Also find out what is within your control. The results of certain elections and the needless deaths around the world may influence your unhappiness, but there may not be much you can do about it. Maybe you need to get involved in a charity or nonprofit? Make some donations to the causes you are passionate about? These decisions can only happen if you reflect.

Forget physical health: You will always want to change something about your appearance. Whether the goal is to lose weight, get rid of that muffin top, or simply put more effort into your wardrobe — this type of New Year’s resolution never lasts and always leads to disappointment. Instead, why not focus on mental health and feeling happy. This will still include going to the gym, but you will be going for YOU and not for those few pounds you still have to lose. Spend more time outdoors, meditate, think about your own happiness for once. Be selfish this year. I promise it’s okay to do so!

Start small: Pick one thing per month to do or change. That way, your body and mind are able to adjust. For example, say you will go to the gym two days a week in the month of January. In February, you can start eating less sugar. In March, maybe start a weekly dinner with friends and family. Start meditating for 10 minutes a night in April. If you keep this up, by the end of 2017, all of these habits and new traditions will come naturally to you.

Spend more time with friends and family: Nothing incites depression more than loneliness. Everyone is always “too busy” with work, kids, and commitments. Make 2017 the year of re-connecting and/or making new friends.  Plan a monthly dinner with friends so you can catch up and break from the craziness of regular life. Use this opportunity to vent about work and ask for advice about personal problems. And laugh. I’m a firm believer that laughter is the natural cure to everything!

Be active: No, this doesn’t mean spend more time in the gym. This means do more outside of your home. Get rid of your daily work-home-television routine and put down your phone. Go for more walks, go skating, or visit a museum on their “free” days. Get to know the city you live in. Plan a trip somewhere. Travel or plan a staycation. Nothing lifts spirits as much as a new experience.

Ultimately, focus on yourself this year. I hope these tips help make your 2017 a hell of a lot better than 2016.

And remember to walk away from 2016 like this….it will not hold you back!

 

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Woman of the Week: Emily Ridout

Sometimes an idea just comes to you. In fact, it calls to you — and it can’t go unanswered.

That’s what Emily Ridout said when Women’s Post asked her why she started 889Yoga, a yoga and wellness studio on Yonge Street in Toronto. For her, it was about bringing the practices she learned during her travels to the city she loved.

“Toronto didn’t have that yet. It was missing and we wanted to create that in our own city. A place where people could feel very comfortable to go on this path to healing and returning to who they really are, in a space that was clean, beautiful, and accessible”

889 is a quaint little studio located near Rosedale. The storefront is full of essential oils, juices, journals, candles and teas, in addition to props used for yoga, pilates, and meditation. As you head upstairs to the studio, the smell of white tea is unmistakeable. Class participants are free to enjoy a glass of water or cup of tea before and after their session. The studio itself is bright with lots of windows that allow the sun to shine in. It’s the kind of place that automatically relaxes you and breaks down barriers.

The studio has a very loyal following. As one member said, once you take a class at 889, “you’ll fall in love with it”. Newcomers are welcomed with a smile and instructors are patient with everyone, no matter their skill level. The ultimate goal is for people to feel comfortable and at peace — and in that, 889 is very successful.

“We are a beginner/intermediate studio,” Ridout said. “If you haven’t tried it, it’s very welcoming, kind, forgiving, and that is what we set out for. “

Ridout comes from a family of entrepreneurs, but decided to venture into academics instead. She studied commerce with a minor in French. Eventually, she dropped commerce and focused all her energy on linguistics.

Her first job following her graduate degree was with Butterfield and Robinson, a company that designs and runs tourist expeditions, mainly involving hiking and biking around the world.  Ridout started as a receptionist, eventually applying for a temp job in operations working on trips outside of Europe. Shortly after she became Expeditions Trip Manager, helping plan and coordinate trips, as well as acting as communication liaison with the guides overseas.

Ridout loves to travel herself. She spent a year in Spain learning the language and culture. It was actually in Barcelona where she took her first official yoga class, mostly as a way to make friends and use her beginner Spanish. At the same time, her sister Christine was also introduced to yoga during her travels to California and Los Angeles. They eventually got together and realized a passion had been ignited.

The goal wasn’t just to create a yoga studio, but rather a place of wellness, where Torontonians could experience what the Ridout sisters experienced during their travels. What’s unique about this venture was that neither sister was a trained instructor — just entrepreneurs with a vision.

“We wanted to own a business, run the business, and create a space where people can heal, do yoga and be at peace. Look at themselves from an internal point,” she said. “And we did it! We hired teachers. We hired healing professionals. We had no experience at all. It was just a calling. “

And that was about 10 years ago.  Since then, 889 has grown immensely, while still maintaining its foundation — to inspire happy, healthy, and peaceful lives. Ridout likes to say the studio is a reflection of how both sisters have evolved. They helped create and plan a 200-hour Living Yoga School, a program that transforms yoga lovers into capable instructors. Both sisters have taken this course and are now able to teach yoga as well as meditation classes.

They have also added a storefront that sells environmentally-conscious and Canadian-focused products and are teaching a number of private classes for moms and other women that combine essential oils with meditation and breathing work. Ridout is also designing a digital platform for these programs, especially for working moms with little time to come to the studio.

Her biggest piece of advice to women entrepreneurs is to simplify, and then simplify some more. “Keep the offer as simple and clear as you can. If you think its simple enough, break it down again. It makes it simpler for people to understand and get on board.”

Ridout also wants women to focus on something they are passionate about, something that lights you up when you talk about it. “There is enough room in the world for us all to do what we believe in and do what we love. If someone else is doing it, or doing something similar, there will always be your authentic version of it.”

“If you believe in something, create it and sell it. Don’t get discouraged by people who are already “doing” your idea, or something similar, or by a fear that you’re not good enough.”

Ridout has three children, who she says help keep her present and joyful.  She is currently working through “May Cause Miracles”, a 40-day guide to reflection, change, and happiness by Gabrielle Bernstein, for the second time.

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How to deal with winter cravings

Winter can be hard. Over the past six months, you’ve been working hard, going to the gym, eating right, and then winter comes along. But, like an old friend, winter comes back into all of our lives to remind us how great carbohydrates can be. Why were you avoiding hot chocolate and marshmellows? I don’t know, it’s delicious, winter says. How about a donut or muffin with your coffee? Shouldn’t you start that Christmas baking now? I mean, it’s almost December.

Stop it winter! Just stop it! Why can’t you just let us be!

It’s the unfortunate side effect of cold weather. Our bodies tend to crave carbohydrates and sugars no matter what our brain tells us, and that can make it extremely difficult to keep on track. Luckily, Women’s Post has your back. Here are some tips to help deal with those pesky cravings:

Don’t stop working out: Did you eat half a dozen donuts last night? Well, nothing you can do about that except try to work off some of the calories. Make sure to continue hitting the gym, even if it means leaving a few minutes early to take into account the slow snow traffic. If you don’t like to make the trek to the studio, try going for a walk. Yes, it’s cold, but it’s also beautiful. Tell your honey to bring a thermos of hot chocolate and make an afternoon of it. Have a snowball fight or go tobogganing. Doesn’t matter, as long as you remain active.

Drink tea: Instead of grabbing that expensive peppermint white mocha with the extra espresso shot and mound of whip cream, try having a peppermint tea. The best part about tea is that there are so many flavours they can be substituted for dessert. How about apple or pumpkin tea? Maybe a chocolate chilli chai is what you need to warm up after time spent outside in the frigid air? Tea also has the benefit of antioxidants, which can help strengthen your immune system and aide in weight loss. Plus, it has the added benefit of tasting good too.

Take vitamin D: Yes, vitamins are annoying. It’s easy to forget to take them, but in the winter, with the clouds covering the sun, it’s extremely important. Winter can be beautiful, but it’s also quite dark, and this darkness can bring out emotions and feelings you didn’t know you had. This weather can also trigger symptoms of seasonal depression. I’m not saying taking vitamins will relieve all of those symptoms, but it will help in controlling some of those intense cravings and lifting your mood.

Try to make “healthy” versions of comfort food: There is nothing Women’s Post can tell you that will make those cravings disappear entirely, so why not indulge a bit and make healthier versions of the comfort food you desperately desire. For example, mac and cheese is a winter favourite. Instead of pasta, try using cauliflower. You can still enjoy the cheesy goodness, just without the extra carbs. Or if you must get that mocha, make it skinny.

Eat what you want, just in moderation: At the same time, don’t deprive yourself. It doesn’t work. It’s hard enough to resist the temptation to gorge on carbs and sugars without the added pressure of eliminating it entirely from your diet. Have a couple of cookies and enjoy that peppermint mocha. Just make sure not to over indulge. Plan for a small daily sweet — a cookie or a chocolate — and don’t you dare feel guilty! It’s winter for goodness sake!

 

Did we miss something? Let us know in the comments below!

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What to look for before signing away your life to a gym

At the beginning of November, I made the decision to get a gym membership. This wasn’t a decision I took lightly. It’s a big commitment! Not only to my health, but also to my pocketbook.

To be more fit, to take your health into your own hands, is a daunting decision. A lot of the time, people say its not worth the price. And, it may be true. A gym membership often costs an arm and a leg, and maybe a few organs. But, it doesn’t have to be so painful, not as long as you do your research and think about your choices.

It took me a few weeks of hard work to decide which gym fit my needs. Here’s what to look for before you sign the papers:

Do your research: Don’t just consider the big guns — GoodLife, YMCA, LA Fitness. Take a look at your community centres, specialized studios, and smaller gyms in your neighbourhood. Is there a gym conveniently located near your home or your work? Convenience is a bit factor. If you need to go out of your way to get to the gym, you may not go as often as you intend. Don’t rule anything out until you’ve thoroughly researched all options. You may just be surprised at what you find.

Decide what kind of workout you want: Do you want to just use a treadmill, attend classes, or get some training? If you, like me, are just looking for somewhere to do a morning run and maybe do some weights, try looking at a cheaper gym. Places like GoodLife are great if you want to take part in group fitness classes or want personal training. If you are a yoga fiend or love kickboxing, maybe look at a few specialized studios. You don’t want to waste money on a gym if you won’t enjoy going, so make sure it works for you.

Get a tour: There is a lot about a gym you can’t tell from their website. The first, and ultimately the most important, is cleanliness. Sure, a gym may be cheap, but if the machines are gross and the lighting terrible, it can be a safety hazard. You also want to make sure there is enough space to do floor work and weights, and that the staff is knowledgeable as well.

Ask about terms: Most gyms will try to lock you in to a one-year contract, but always ask about alternatives. It is sometimes a better deal to purchase a year-long contract — the gym may waive certain fees in exchange for the commitment — but be sure you are ready for it. If you cancel before the year is up, you may be subject to cancellation fees. Also know that a gym, unless the province, city, or a non-profit runs it, must give you an option of paying your membership in monthly instalments. Make sure to ask what’s included in the membership as well, because often there are often different levels that will allow access to certain locations or classes.

Cost compare: This isn’t entirely about cost. Make sure to compare multiple factors. Is the more expensive gym worth the extra money? Will you use it enough to warrant the value? How does it fit into your budget on a monthly and a yearly basis?

 

Do you have a gym membership? What were your factors in your decision?

 

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Why it’s important to challenge yourself

Every once in a while I get this sinking feeling — like I’m not doing enough with my life. I go to work, I come home, and then I lie on the couch for a few hours before I go to bed. The next day, I wake up and it starts all over. It makes me think: is this all there is? Shouldn’t I be doing more with my life? Where can I go from here?

This downward spiral can lead to self doubt, anxiety, and fatigue. It prevents you from actually accomplishing your goals, and makes you feel as if the few things you’ve accomplished aren’t good enough. It’s also incredibly hard to switch off those negative thoughts.

The thing is, it’s completely natural to feel like you’re in a rut. A number of things can cause it: a stale relationship, a ho-hum work environment, or it could be things in your personal life that send you over the edge. Everyone experiences it — but it’s what we do after we realize we’re in a rut that matters.

Peg Streep, author of Mastering the Art of Quitting says the human brain is hardwired to work hard and push through despite what’s happening with your life, which may sabotage your happiness and create a cycle of negative energy. This negative energy is what causes the rut. Overthinking, overworking, not taking time for yourself — all of these things make us tired of the lives we’ve worked so hard to create.

So, what to do about it?

When I start to get into this rut, I decide to challenge myself.  I try something different each time. The first time was 30 days of yoga (I suggest You-tubing Yoga with Adriene, who is an absolutely marvellous instructor, especially for beginners). The second was a video challenge, where I had to film myself every day for a month. The third was training to run a 5k. And this time, it’s trying my hand at poetry.

For me, it’s all about setting, and completing attainable goals — it makes you feel accomplished. It’s like creating a to-do list and then crossing items off. Except, instead of “send email to boss” or “do laundry”, these are life goals. At the same time, they are doable. These goals are tough, but are easy enough to complete within a month or so.  A lot of people will try to set a number of goals to accomplish at the same time (eat right, go to gym three times a week, learn a foreign language, etc ). The problem is that a full body and mind transformation takes a lot of time and patience, and if you aren’t ready for that type of commitment, you’ll just end up overwhelmed and discouraged. Go one challenge at a time and you’ll get to that end-goal, I promise you!

It’s also about pushing yourself slightly outside your comfort zone. Now, I’m not suggesting you leap out of a plane to conquer your fear of heights, but rather take small steps to push yourself in creative and impassioned ways. Understanding what keeps you within your comfort zone is equally as important as pushing yourself outside of it.

For me, running a 5k, doing yoga, writing poetry, all of these are things that are small, simple, and personalized to my specific goals — to be healthy and to develop my creativity. I’m not running a marathon. I’m not becoming a published novelist. I’m not establishing a completely zen mentality. I’m changing, slowly and at the right pace for me. At the same time, I’m challenging myself! I’m not an athletic person, nor a particularly creative one, so these goals really do force me to work hard and carve out time for myself.

At the end of the day, I enjoy these ruts. Sure, they are terrible for the first few weeks while you figure out your feelings, but they inspire creativity and give me an opportunity to re-evaluate my life. And with that creativity comes a new mentality.

Suddenly, anything is possible!

How do you deal with your rut? What are the goals you’ve set for yourself? Let us know in the comments below!

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How to get out of that fitness slump

Two months ago, I participated in the Color Run – my first real 5k race. I wrote about the experience on Women’s Post and included some tips for first time runners.

What I didn’t talk about was how to keep yourself motivated once that initial race was over.

I originally signed up for the Color Run because I needed a change. My life was at a bit of a standstill and I needed to do something that would encourage a more positive outlook on

So without much planning and preparation, I signed up for the Color Run — and it proved to be exactly what I needed. I was running four times a week, eating better than usual, and I was much happier at work and at home. It was a struggle, but my friends and family supported me through it. On race day, I was incredibly excited and proud of my progress.

And then I took a week off to celebrate. And then another week to deal with medical issues. And then another week … well just because I didn’t want to get up at 5:30 a.m. to run. After about month of delays, I went from being able to run 15-20 minutes to being able to kind of jog/walk 10 minutes.

This is what inevitably happens during any health-related journey. You start off with the best intentions. You plan all your meals and you get up early to work out. You go on the Internet and print out as many inspirational memes as you can find. You do more activities with your friends instead of just heading to the pub for a drink.

But after a while, it becomes harder. You start to crave chocolate and a good sleep-in. You give yourself a weekend to celebrate your friend’s birthday and because you’ve been so diligent, you don’t bother thinking about the week ahead. Then, you become busy and tired, decide to order pizza three days in a row and end up eating a bag of marshmallows because you had a rough meeting at work and you deserve it.

Next thing you know, two months have gone by and your bad habits are back.

Or, is that just me?

So, what do you do? Do you try a new diet or a new fad? Do you give up entirely? I’m here to say: don’t do it!

Instead, take a weekend to re-evaluate your lifestyle. Take a look through some cookbooks and find some new recipes to try. Make a spreadsheet on your computer to help plan meals and then go grocery shopping. Don’t go overboard — just get what you need for the week. Then, add at least three workouts to that schedule. Reach out to your old support network and let them know that you will be back to your old routine.

On Monday, get up early for that run. That will be your new start. It’s okay if you aren’t as fast or as strong as you were a couple of months ago. Remember, there was a reason why you were so successful, and you can absolutely do it again. Take your time and start a new challenge. Then, you can work your way back up to where you are and surpass it! Also, don’t forget that it’s okay to allow yourself to eat a piece of chocolate cake — it’s all about balance, okay?

At the end of the day, it’s about making sure that you are feeling good about yourself. Everyone deserves to be happy and confident. In this day and age, where both work life and home life can get a bit hectic and stressful, it’s important to take time for yourself. For me, that means getting back in the game and going on morning runs. Who knows, maybe I’ll also get into yoga! What I do know for sure is that I’m not going to let this slump get me down. Are you?

What are you going to do to get out of that slump? Let us know in the comments below!

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I ran my first 5k and it was colourful

Last weekend, I ran my first 5k race! Well, I ran most of it — but that’s not the point.

A month and a half ago I made the spontaneous decision to start training for the Color Run, a non-competitive course dubbed the “Happiest Race On Earth!” Every kilometre or so there is a “colour zone”, where volunteers pelt you with coloured powder until you can hardly see and breath. I figured it would be a fun way to get fit and challenge myself during a time in my life where everything seemed to stand still.

However, I didn’t realize how much of a challenge it would be. When I first started running I could go for about 30 seconds at a time before collapsing into a puddle of sweat and tears. After my first week I thought it would be impossible. I’m what society would consider a larger girl, and therefore I was experiencing a lot of shin splints and pressure on my ankles when I ran. I found the movement itself difficult and exhausting. There was no way that I would be able to run for 30-40 minutes straight!

But, I vowed I would at least try.

I trained using the app “Couch to 5k”, which uses intervals to slowly increase endurance — or in my case simply get my body used to the movement! It was great the first week because it started with one minute of running and then moved up in intervals of 30 seconds. However, by the third week, it seemed as if every two days the app was telling me to run two minutes longer than I had before.

The interval training was working! Soon, I could run five minutes at a time, then eight, then 10! By the time my race day had come around, I could run about 18 minutes straight. I have to say I am immensely proud of my progress and I really don’t care that I couldn’t run the whole 5 kilometres. This was a success in my eyes!

The key to this type of training was to move at my own speed. Sure, the app says I should be running eight-minute intervals, but if I couldn’t do the six-minute interval the day before, then what’s the point of moving on. Nothing is more discouraging than stopping before the darn app tells you to. At that point I would ignore the app and redo that workout until I felt comfortable pushing myself to go to the next level.

It’s also important to keep yourself accountable. I started a (mostly) weekly video diary about my progress and the challenges I was facing. These videos helped me connect with friends who were runners for advice and motivation. It’s especially useful when your progress has stagnated and you need a little bit of extra encouragement.

Race day came up quickly and that morning I couldn’t contain my excitement. The Color Run itself is non-competitive, so it was the perfect race to start with. No one was timing me and most of the participants walked anyway. I went with a friend (who coincidentally runs at the same speed as I do, which was perfect) and had an absolute blast. I’m proud to say that we ran most of the way, only stopping to walk through the colour zones because there was so much traffic and we wanted to make sure we got lots of splashes of powder. It also provided me with the perfect excuse to catch my breath. The only problem was that the powder would get in our eyes and mouth. I now understand why some people sported goggles and bandanas.

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But, that’s it! The race is over and I’m left wondering: what now?

I’ve decided to keep running. I still want to be able to run a full 5k, and I think that after two more months of training it may be possible. My next race will be sometime in September or early October.

Wish me luck!

If you are thinking of getting into the race-game, here are five things I learned about running: 

Get good shoes: I had to switch my shoes out half way through my training because they weren’t supportive enough. If you are going to start running, make sure you invest in top-notch athletic shoes.

Run outside: If you have a gym membership, it may seem easier to do your running training on a treadmill. But running indoors is very different to the rough and unpredictable terrain you will be faced with on race day. It’s important to get your body used to the feel of pavement and grass under your feet, not to mention the curves of the road.

Stretching is important: I soon learned that I needed a good 10 minutes of stretches before I ran to avoid shin splints and sore muscles. Do more than just stretch our your calf muscles. Everything in your body is connected, so stretching your hips, your back, your neck, and your arms can be just as important as your legs. Don’t run the day before your race — instead, just do some relaxing yoga and make sure your body is nice and rested.

Don’t run with people who are more fit than you: This is a personal preference. Others may enjoy the extra pressure and push they may get from running with a really fit friend, but if you are overweight and just starting out, focus on your own journey. It’s already hard enough to watch an old man run four laps to your one. Who needs a friend to do it too?

It’s hard: It’s not like getting together with friends to play a sport — running is very solitary and if you don’t have some good music to listen to, it’s really easy to get stuck in your head. It’s also easy to stop even if your body can be pushed a little further. Running is all about you and for some people (myself included) that can be quite an adjustment.

 

Have you run a race this summer? If so, let us know your tips and tricks in the comments below!

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What to know before signing up to run a 5k

I’ve decided to register for a 5k race.

This is a big deal. I’m not a very fit person, and I’ve never been able to run for more than a minute without collapsing into a pile of sweat and exhaustion. But, I’ve been in a funk lately and I’ve decided to do something big — I am going to commit to running a 5k in June.

Don’t ask me why I chose this specific goal as my catharsis. At the time, it seemed like a great idea. However, after doing some research, I’m beginning to feel a tad overwhelmed.

Since announcing this decision, I’ve received lots of advice from friends. They all say it’s possible to run a 5k in nine weeks (although I’m not sure if I believe them) and that I’ll have no problem finishing (this is possibly a lie). I’ve also done a lot of research on my own on how best to train and prepare my body for such a gruelling exercise. Luckily for you, dear readers, I’ve decided to share this knowledge with you.

Here are five things you should know preferably BEFORE signing up for a 5k:

 

The date of the race: This may seem obvious, but it becomes incredibly important if you haven’t run a day in your life. Race day has to be far enough away to give you time to train, but not too far that you are lax in your commitment. My race is in nine weeks and, to me, that seems a bit soon. At the same time, if I had registered for a race four months away, my procrastination habits would probably hinder my success rate. I would suggest keeping it between 10-15 weeks.

Do you have the equipment you need: Running shoes, leggings, and a sports bra. Before you commit to a race, make sure you have what you need to train.  You don’t need a fancy fitbit or a gym membership, but you do need the basics. Also make sure that you have the money for a) the race and b) the food you need to refuel your body. As a side note: if you (like me) are doing one of those races with coloured powders or lots of mud, think about your eyewear. I’ll be visiting the optometrist very shortly for some contact lenses.

Training is important: Running once a week isn’t going to cut it, and there is no way to magically make yourself appear at the finish line. Most websites suggest running at least three times a week and then scheduling a cross-training workout in the middle. This can be an activity like boxing, cycling, or skipping. The idea is to keep your workout fresh and strengthen the rest of your body. If you are just starting to run, don’t worry about the cross-training. Just focus on running three times a week. If you are insistent, do something low-key like yoga. This will help stretch out your sore muscles and increase your core strength. You can always step it up half way through your training.

You have to give up junk food: It’s not all about the training. You also have to eat properly. If you start to exercise on a regular basis, but you pair that exercise with high-sugar and high-fat foods, your stomach will start to really hate you. Eat lots of low-fat, high-protein, carb-rich meals and snack regularly. It’s also important that you don’t overeat or starve yourself during this process. High-salt foods may also impact your hydration. If you decide to run a 5k, make sure that you are prepared to change your eating habits as well. Goodbye Cadbury mini eggs and hello apples and peanut butter.

Make sure you are surrounded by people who motivate you: It’s going to be tough. There will be mornings you won’t want to run, where you’ll feel like staying in bed with a full bag of marshmallows watching reruns of Gilmore Girls. There will be days where it’s cold outside, where your alarm goes off at 6 a.m. and your entire body says “NO”. This is where it’s important to have a friend, family member, or fellow 5k-er to text or call for motivation. Have them remind you why you are doing this race in the first place and that you’ll feel better once you get your legs moving. Create a wall of inspirational quotes and place your gym bag right beside it. You’ve got this!

 

Do you have any tips to share with this 5k newbie? Place them in the comments below!

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‘You are bold, you are brilliant, and you are beautiful!’

Ashley Graham is a goddess.

Seriously, she is drop-dead gorgeous — anyone who says otherwise is blind.

Graham recently graced the cover of the swimsuit issue of Sports Illustrated. Sporting a purple bikini with yellow-stringed ties, she sits on the beach, allowing the water to gently splash over her skin. You may ask, what’s controversial about that? It seems standard for any swimsuit edition.

The difference is that Graham is a plus-size model, the first of her kind to grace the pages of Sports Illustrated.

Screenshot 2016-02-29 11.04.45Graham has been featured on the covers of Elle Quebec, London Times, Cover Magazine, Style Magazine, The Edit, and the Shape Issues of Vogue, Harper’s Bazaar, Glamour, and Elle UK. She is also quite the entrepreneur, having collaborated with Canadian brand Additionelle on her own line of lingerie. She even appears in her own television advertisements, dressed in her sexy apparel — confident and absolutely seductive.

Despite all of these accomplishments, Graham was still on the receiving end of many body-shaming comments.

My favourite was made by a Facebook group I followed (used to follow I should say) called Bright Side, that said “you decide to get healthy and then see this.”

Former Sports Illustrated model Cheryl Tiegs said that Graham’s face was beautiful, but the magazine shouldn’t be glamorizing full-figured women because her waist was too large. YouTuber Nicole Arbour, whose “Dear Fat People” videos are too shameful to link to in this article, slammed Graham, saying that if she simply worked out she could lose weight. “I want to eat cookies and still be a Sports Illustrated swimsuit model; what’s next, you can be a midget and a Rockette? What’s wrong with having a physical standard for something?” Arbour said in her video.

It boggled my mind that people didn’t see what I did — a beautiful NORMAL sized woman.

Just because a woman is larger, doesn’t mean that she is unhealthy or inactive. I would be considered a plus-size woman, despite the fact that today I ate a salad for lunch, did some yoga, and walked to work instead of taking the bus. I know a lot of beautiful women that are on the larger side. They go to the gym on a regular basis, eat healthily, and live a full life.

During her Tedx Talk in May 2015, Graham starts by saying: “You are bold, you are brilliant, and you are beautiful! There is no other woman like you. You are capable. Back fat, I see you popping up over my bra strap, but I’m going to choose to love you.”

In the U.S., plus-size is defined as size eight to 16. “Most of the people in this room would be defined as plus-size,” she said. “How does that make you feel – to be labelled?”

Graham has worked hard to rid these labels from the fashion industry (which, admittedly, I have used numerous times in this article). She is also the co-founder of ALDA, a modelling agency that “represents beauty beyond size”. This group of five women have made strides to break down size stereotypes within the fashion industry and prove that beauty is not just skin deep.

I commend Sports Illustrated for having the courage to stand up and tell the truth: activity does not necessarily equate size, and size does not necessarily equate health. There is no need to pressure regularly sized women to lose weight through extreme dieting. There is no need to encourage women to drink juice for eight weeks or take pills from unqualified doctors on television. Sports Illustrated has come forward as a magazine for active individuals — regardless of whether you are a size zero or a size 16 — and that means that people like me may actually read the magazine.

One final thought: take a look at how gorgeous Graham looked at the Oscars. Does that look like an unhealthy person to you? As she said in her Tedx Talk, “the fashion industry may want to label me as plus-size, but I like to think of me as my-size.”

All women should be that confident — and it’s time we stopped shaming them for it.

 

 

What did you think of Sports Illustrated’s decision? Let us know in the comments below.

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Health & Fitness

Five ways to spot nutritional misinformation

Last year, I bought a Paleo cookbook.

It all started when I went out to dinner with my mother and we chose a restaurant in Newmarket called Rawlicious. It served raw and vegan food. I was skeptical, but I rather enjoyed my meal and, after reading up on the “Paleo Diet”, I decided to buy the restaurant’s cookbook. Eating raw must be good for me, right?! There were all these advertisements and articles in the newspaper about how cavepeople ate simpler, and therefore healthier, meals. They had less transfats, less processed foods, and less sugars. This diet was sure to make a difference, I thought.

This, I would soon learn, is not essentially true.

Paleo. Gluten-Free. These “diet” terms are everywhere. They pop up every few years and we automatically flock towards them, trusting that the “experts” claiming there are health benefits to each fad. Why are we continually taken in by these crazes? According to Kate Comeau, dietician and spokesperson for Dieticians Canada, it’s a “desire to try something new and try something that will work.”

In this digital age, it’s easy to be consumed by the immense amount of information found on the Internet. There are, quite literally, thousands of blogs dedicated to weight loss and nutrition.

“Something comes up and you look to google, it is second nature. We are advocates of our own health,” Comeau says. “Because of the amount of information, it can lead to more confusion. We want to equip people with smart searching. Bring that information to your health care provider and get them to help you sort through it.”

But, how do we know what advice to trust? Which fads should we follow? Here are five ways to spot misinformation on the web and to make the right choice with your nutritional advice:

The Quick Fix: Losing weight is not a sprint, it is a marathon. It’s also a rather personal journey. There is no miracle-working pill, smoothie, or nutritional regime that will work for everyone. The only way to maintain a healthy lifestyle is to eat well and exercise regularly. Everything else is a false promise that may hinder your weight-loss journey.

The Product Sell: Do you need to buy a pill, a fibre supplement, or an entire week-worth of meals? These special food diets don’t encourage healthy eating habits, and instead make you dependent on the product themselves. There may also be financial gains for the person providing the nutritional advice.

The Personal Story: It’s great that Sally, age 45 with two kids at home, lost 30 pounds eating nothing but fruit for a week, but that doesn’t mean it’s healthy. It is encouraging to see the results of a successful weight-loss journey, but its not proof that it will work for you. It may not even be true. “It can be quite compelling, especially if they are in an influential position. But just because it works for someone, doesn’t mean it’s science-based or that it would work for you,” Comeau says.

The Study: We hear the words often—”studies show” this [insert diet name here] will make you feel more awake and energized, while still allowing you to lose those extra pounds. But, what study? Were the subjects of the study following the same lifestyle as you? Are they the same age or gender? And is there more than one study to confirm the results? The more scientific evidence available, the more legitimate the advice.

The Qualifications: Celebrity-supported cookbooks are becoming increasingly popular, but I’m not sure when we decided they were the health experts. Look for the initials “RD or PDt” to ensure the person giving you the advice is a registered dietitian. They are the only people who should be giving nutritional advice.

Instead of buying into the latest diet fad or cleanse, Comeau suggests what seems like the simplest solution: eat better and exercise regularly. “I sound like a broken record,” Comeau says. “Eat more vegetables and focus on making food from basic ingredients from home.”

If you, like me, enjoy reading about nutrition and health on the web, try following @DCmemberblogs on Twitter. It is hosted by Dieticians Canada and links to credible, evidence-based blogs about nutrition. Information comes from 40 different member blogs, and there promises to be some amazing recipes in the mix.

For those who want more, Comeau suggests cochrane.org, a website dedicated to evidence-based analysis of health issues.

As for my “Paleo diet”, lets just say I never got that far. Turns out, it is harder to adopt that lifestyle than I thought (and I lot more expensive). I still make some of the recipes, but I don’t claim to do anything more than live by the Canadian Food Guide.

Screenshot 2015-11-20 11.46.28

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