 Oh yes, the time is coming - a lot quicker than we realize!
THE HOLIDAY SEASON. More drinks and food....making merry with our friends and family. This is why I am offering a 2 week extension to our usual 6 week session coming up. Rather than stopping on December 3rd, join me and pump up the jam until December 18th! The New Year's session starts on January 7th, so the shorter the gap in between sessions the better :) The holidays are a time to enjoy, indulge and relax. Knowing that you put in some extra work with Inner Athletes may not stop you from having that extra glass of wine, but it will lessen the guilt of doing so! Check the Schedule and Prices page to see the next session's class times. Send me an email at: innerathletes@gmail.com to reserve your spot - the sooner you commit the better you will feel. Congratulations on what you have accomplished so far - you all continue to amaze me. Strong and Fabulous.
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I would like to take this opportunity to suggest using this website as a networking tool. Hopefully, the viewer-ship will grow and grow and your brilliance will be exposed to all!
Please send me an email (innerathletes@gmail.com) with a description of your work/business (family or personal) and anything you would like to let people know about the service you provide. We all deserve as much recognition for the work we do as possible. Knowing that there are many talented people out there gives me a wonderful sense of security :) This leads me to today's thanks: Dear World, Thank you for not revolving around me. I get stressed out thinking that things people do or don't do, say or don't say, have directly to do with me. It's a lot of pressure. But then occasionally I remember that you are doing your own thing, and I'm a very small part, and that I certainly don't have enough mass to exert any revolutionary force on you. Phew. (these thank you notes that I periodically post are from a lovely little book called: thx thx thx. Thank goodness for everything, by Leah Dieterich)  Enter the push up. Yikes, I know. However, when I here people say they suck at them....I must remind said people that you don't suck at them, you just haven't done them enough. How can you be good at anything unless you practise?
Push ups are one of the best full body workouts we can do. They challenge us physically and mentally. Please remember that it is not just an upper body push. You will find yourself doing these more effectively if you squeeze every muscle you can think of! Tighten your bum, core, legs, arms, back and shoulders. Use your entire body to lift you up - especially focus on your centre as you pull up. Use the first day of this workout as your benchmark to see how much you improve by the end of the week. I refer to the 3rd week as THE PUSH, so push ups are a natural fit :)  Inner Athletes!
I cannot express how amazed I am at your dedication to these classes. The effort to get to them is huge and then to push through them as you do....you are all Super Heroes. Today's thanks is dedicated to you :) Dear Willpower, Thanks for being a quality I've always possessed. When you've kept me healthy and productive, I love you. When you've caused me to eat too restrictively or exercise too obsessively, I'm less fond of you. But what can I do? Like any superpower, you are my blessing and my curse, and I will try to always use you for good.  Dear Monday,
Thanks for having the word "mon" in you. That's French for "mine", in case you weren't aware, Monday, but it makes me think of you more as "my day" and frankly that sounds like a much more promising start to the week.  First week done! Congratulations to all of you for joining AND coming back for a second and third time!!!
Now - we must stay motivated......whenever there is a day (or two) where you really need to push yourself to come - and yes, there will be some - remember how unbelievably great you feel after working out. Remember that it is only one hour and it is right here in Osgoode. Remember that I will miss you if you aren't there :) Remember that you are not only improving on the outside (hello looser clothing and a great excuse to go shopping) , but you are doing remarkable things on the inside. When you build muscle you are sending a signal to your body to build more bone in order to support the muscle. This is the true way to prevent osteoporosis, something we women must very seriously. Rather than list all the health benefits of strength training here, I will post them throughout the next 5 weeks of our togetherness! See you all soon, Sarah Dear bras,
Thanks for being the one undergarment that can be worn multiple times without washing. Although I suppose I really should be thanking breasts for not being prone to stinkiness.  The importance of eating before exercise is something we are all aware of. However, when the rush to get to a class sets in......well, sometimes it's just hard to get that food in there! Here are 3 quick and adequate things to grab (give yourself 1/2 an hour between eating and exercising if you can). These double as great for after a workout, too.
A spoonful of almond butter and a piece of fruit. Put the spoon in a sandwich bag - you can wash it later :) A handful of almonds or sunflower seeds (or both) in a sandwich bag and a piece of fruit. A hard boiled egg and a few carrot sticks or slices of cucumber. Throw it all in a sandwich bag. Yes, thank goodness for sandwich bags. I always boil up 8-10 eggs on Sunday ready for the week. So simple and a perfect protein (organic or local farm eggs are the way to go). I have a sandwich bag with home-made trail mix in it with me at all times, along with an apple or banana- organic is a good choice for apples. Near the top of the list for heavy pesticide residue :( If I don't have it that day, I know I will soon. My trail mix: roasted, unsalted almonds, shelled pistachios,raw sunflower seeds, raw pumpkin seeds - all courtesy of Bulk Barn. I jumped for joy when it opened in Kemptville. Literally jumped for joy - I am a food geek.  Welcome to all you strong and fabulous women!
My decision to start a blog? Well, as Inner Athletes grows (thank you for making that happen) it will be more difficult to communicate with everyone in the group during classes. Rather than repeating myself 9 times each week, I will write (aka babble) here. First, I would like to share a quick snippet from a book I found not too long ago- bear with me...I do mean quick. I will add one of these often because, as women, I think you will appreciate each one. This book will allow us to give thanks to something - sounds cheesy I know, but.....just read on. Some will be thoughtful, some will be silly and hopefully all will put a smile on your face. Here is the first thanks we will give: Dear the End of Something, Thank you for being the beginning of something else. What an excellent segue to the beginning of a new session of INNER ATHLETES! This program is designed to make day to day living easier and more fulfilling. Things like picking up grocery bags, dealing with garbage bags or laundry baskets (sometimes I wish they were the same thing), carrying your child, gardening and, yes, shovelling (coming soon to a neighbourhood near you), walking up stairs, even getting out of a car or chair will become far easier and you will feel what muscles you are using to do so. It' s pretty cool. Your energy level will increase and that afternoon lull will get smaller and smaller as you continue. Your posture will improve and you will find yourself correcting your positioning and being far more aware of how you are carrying yourself. You will tighten your muscles as needed to help support your body against gravity! I can't forget to mention how amazing you will look, too!!!! Let's blow Osgoode away, shall we?!!!! If fat loss is a goal, please take the time to measure your chest, waist and hips this week (you can add thigh and upper arm to this, if you like). Record the date, time of day and what you are wearing during the measuring (if anything!). Make sure that when you measure again it is at the same time of day and you are clothed the same. I don't encourage weighing yourself - there are far too many variables at play with weight. How you feel and look...whether your clothes are looser and inches are lost....those are the right indicators to success. That's more than enough words for now - just imagine me talking away during class - this is much better. Although my talking would delay exercising........NEVER!!!! Stay strong and fabulous xo |
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