On top of that, one of my favourite things to do after a class, is to go for a coffee with my girls, and chit chat about what’s new…and how great we feel after exercise…what’s sore, and where each other got that fab new top.  (lol)   It’s a wonderful way to keep in touch with friends, have a fitness and social commitment we are sure to do each week and feel refreshed and energized!

Another great reason to exercise with a friend, is that they know you inside and out….they know how much your goals mean to you, and when the going gets tough, you know their support is real, honest and is truly in support of you.   As well, a friend can serve as a good push.  They may be better at you at running, so you stive a little harder, you may be better at push-ups so you encourage them, you may both hate burpees – but you laugh together in agony….The social element make fitness 100 times more rewarding!

I have to say for me personally, I exercised alone for a long time, in my bedroom, with the TV, at the gym…but nothing spurs me on, like meeting my class mates and exercising together…it makes exercise a passion for me, and a real valued part of my day.  My exercise crew are not just participants, you are my friends, and you keep me going, and keep me inspired – that’s why I call you “my fitness friends and family”.

So for the week of January 30th to February 3rd,  11:11 Life Styling is offering the BFF Week  - Bring a Friend to Fitness Week.

You can bring as many friends and BFF’s, admirers, envy-ers,  co-workers – etc… to classes that week for FREE!

Monday:

Boot-camp 5:30-6:30 pm

Yoga  7:00 – 8:30 pm

Tuesday:

Boot-camp 5:30-6:30 pm

Wednesday:

Yoga 5:30 – 6:45 pm

Boot-camp 7:00 – 8:00 pm

Thursday:

Yoga 9:15 – 10:30 am

Foods to take with you On the Go:

* in zip lock baggies, put single serving sizes of …raw nuts, almonds, sunflower seeds, prunes, rasins, walnuts, shaved coconut, figs, dates – etc.

* zip lock bags are also great for… fresh fruits and veg – grapes, orange segments, pineapple chunks, mango slices etc.  Or cherry tomatoes, cucumber slices, orange pepper slices, fresh peas, even sprouts are great!

What to Order at a Restaurant:

* Go for grilled, poached, broiled or stir fried (with minimal oil) and side-step deep fried.

* Ask for whole grain, and an olive oil/balsamic dip rather than butter or cheeses on breads.

* Have a salad as an appetizer

* If choosing a pasta, have a tomato, veggie or olive oil sauce sauce rather than a cheese sauce.

*Have extra vegetables, rather than potatoes, pasta or rice when having a meat or fish meal

* When possible go for a whole grain wrap/pita, with plenty of fresh and roasted vegetables, and possibly seeds, chick peas, lentils etc.. (not fried)  See sauce notes above  Djion is also a great option!

* Vegetable soups, nori rice & veg wraps are also a nice option when available, as well as fresh fruit cups – and real (blended in front of you) smoothies.

Cheers to your health and making wise decisions for your body, mind and spirit!

Alyssa

www.eleveneleven-coaching.com

Less Coffee ~ More Water

Deep Breathing ~ Release Tension

Be Grounded ~ Settle In ~  Sit with my Fears (rather than run & avoid & deny)

Smile,  Smile and Smile some more

Exercise like my life depends on it (it does)

Be mindful, aware and awake

Veganism…maybe….

Settle into the moment, whatever that may be

……wish me luck and perseverance & I the same wishes for you.

Happy New Year 2012

Alyssa

What an amazing year this year has been – and what an AMAZING, OUTSTANDING & JAW-DROPPING performance you have put on.  Well done!  You were focused, determined and look at the payoff!

I feel so grateful and blessed to get to work with such a dedicated and hard working group of life-loving guys and gals! You truly bring joy into my daily life!  Thank you so much for being you, and choosing me to work with.

I have watched you train really hard this year, build strength, confidence and skill….make lasting friendships, support each other and push until you can’t push anymore…..and your results have been mind blowing.  We’ve had envyable weight loss,  inches lost and toning,  raving doctor health reviews, peolpe feeling/being healthier than they have ever been – and you are responsible for it all.  You are the ones that made it happen, and did the hard work (even in the snow and rain, and hot hot heat) and look at how great you look and feel for it!  Way to go – you are UNSTOPPABLE!

You ROCKED 2011!!

You CAN do anything!

With that in mind, I offer you a 2012 fitness and health challenge:

How could you raise the bar for yourslef?  and What might just happen if you did?…..

For example:

Could you attend one more bootcamp class a week, than you are now?

Could you add a yoga class to your routine to help create more balance?

What might a 1/2 hour monthly nutrition coaching call help you maintain?

…and just where will you be by the end of 2012 if you did add that extra class or get the nutrition coaching

…..how might you look, feel and act?

I’m so excited to be moving into 2012 with such a great group of fitness family and friends.

Hugs, blessings

…and unlimited gratitude,

Alyssa Huntley

 

Here’s a well-rounded at-home do-it-yourself program that’ll keep you moving and motivated… I’ll aim to add a new one every few days, until classes start again, and you can join me! (Please see web page for class details www.eleveneleven-coaching.com)  This program will be about an hour in length, so pick and choose what you like, if time is limited.

Equipment needed:

Water, good shoes/boots, a chair, a mat/towel or blanket or soft spot on the carpet.

Warm-Up:

Start out with a brisk walk outdoors for 10 minutes (and take a friend or family mermber if possible)

11:11 at home routine for the holidays (t-stance image)

CAUTION on ice and snow!  Please stay on sidewalks!

Work Out:

Start to run a block, then walk a block, then try 15 jumping jacks….. – run – walk – jacks, run – walk – jacks … etc…. if you’re feeling ambitious, sprint instead of just running.  Continue for 20 minutes.  (You can do this inside as well if you have a treadmill or elliptical…go about 2 minutes of  each run/walk, get off treadmill and jack)

Cardio Cooldown: 

Briskly walk a block or two about 5 minutes, adding 4 walking lunges at every telephone pole.  (watch knee does not exceed foot on front leg, as you lower into your lunges..hint, go for big strides)

Muscle Strengthening: 

* Indoors or Outdoors, alternate push-ups (your choice) with a t-stance (side plank ….see image), ratio:  10:10  ~ Push Up:Second Hold T-Stance.    Do 3 times per side.

For more Advanced: From the toes and hand

For Beginners: From knees and elbow 

*  Jump Squats: Regular squats.  Ratio 10:10.  Do 3 sets.

For more advanced: 15:5 ratio – 3 sets

For Beginners: omit jump, and do 1/2 the reps

*  Get Up – Get Down… you know…the one you LOVE…..  all the way to lying on the floor, then all the way up to standing.  When tucking the leg under to get up, alternate which leg and arm you use to help  (message me if you need more info on this one)

For more advanced:  try for no arm assistance at all if you can

For beginners, try it out…do as many as you can – use your hands to help as much as needed.

* Prone Opposition – lying down on your front, and raising opposite arm and leg.  Switch each rep, right arm – left leg, left arm – right leg.  See about pulling up your navel as far away from the ground as possible.

For advanced: hover in a table top position, from hands and feet, with your knees 2 fingers width away from the floor, engage your abs, and give it a go!

For Beginners: rest down on your front, being sure to keep your head and neck supported and resting as the arms and legs move.

Caution if spinal or neck problems or sensitivities.

This should take about 20 minutes.

Flexibility

Stretch out your major muscle groups holding at least 20 seconds:

* hamstring (back of your thigh) … seated with legs extended to the front of you, lean forward as much as it feels comfortable – breathe and relax.

* quadricep (front of thigh) … standing, bend one knee, drawing your foot up towards your bottom, take your foot in your hand, bring thighs together, so the knee cap points down.  Reapeat on other side

* erector spinae (all along your back)… cat pose

* lattimus dorsi  …go into downward dog, with hands on an elevated surface..pulling back slightly with your body weight

* Pectoralis Major (your chest) … standing come up close to the wall, facing inward, extend 1 arm out straight at shoulder height, rest your whole arm, from shoulder to hand on the wall (get in close, close, close), then turn your torso away from the arm – so your arm is flexed back, and open on the front.   Do on the other side.  (If that sounds far too confusing, just bring your arms back and wide as far as you can, palms forward facing.)

About 5 minutes.

Take a few nice deep breaths, thank yourself for the amazing workout you just did, and if you feel any other areas need a bit more of a stretch, please do add them in..i.e. calves, hip flexors, shins, bicep, tricep, abs.  Instinctively if you feel tight anywhere, open up that area, by moving the corresponding joint in the opposite direction, to add length to the tight area.

Hope you had a great workout, and a super holiday!

Alyssa Huntley

11:11 Life Styling

Can Fit Pro: FIS, PTS, NWS.   INLPTA.   OFC/NFLAC.    Fitness Unlimited.   Reebok University.  

Christmas is abundant with high-calorie drinks:  eggnog (and rum….yes that’s mine…), hot chocolate,  sweet apple cider and specialty coffees.   A little is okay (just like with healthy treats), choose in moderation what your treat will be and enjoy with awareness.  Balance your high calorie sippers, with plenty of water.   The general guideline for water consumption is 1 Litre for every 50 lbs of your body weight.

HAPPY HEALTY HOLIDAYS!

Alyssa Huntley

11:11 Life Styling

Activity warms up your body, so exercising outdoors in the winter time isn’t a problem.  What can be a hazard though, is getting chilled after your workout, or staying out too long.   Beat the cold, and get fit with 11:11′s fit tips:

* Layer up, so you can add and subtract your clothing as you need to.

* Wear wool or moisture-wicking fabrics (luon) as your bottom layer, next to your skin, these fabrics can breathe and keep you warm even when you sweat.   Cotton will get wet and keep you damp, and synthetics fabrics don’t breathe, and keep your sweat on your skin, which cools your body quickly after exercise is complete.

outdoor exercise tips for winter 11:11 life styling

* Wear a top layer that is wind-breaker material, for your warm up and cool down, to help keep your body heat in… you probably won’t want it for your actual workout, unless it’s raining out.

* A hat is good for the warm up and cool down portion, and you may or may not want it on for your workout.

* When it’s really cold cover your ears, and mouth and nose if possible.

* Gloves and/or mittens are beneficial, as well as good warm socks – wool is best, and water-proof shoes/boots.

* Drink water more often during your workout, since humidity is normally lower in the winter time.

* If out at night be sure to wear something reflective.

* Exercise with a friend or group when possible for extra safety.

* Watch for icy patches.

* If driving to your outdoor workout, keep an extra blanket in your car, to rest over your lap, for your ride home, so you don’t get as chilled.

* Change out of your wet clothing as quickly as possible.

Exercising in the winter months outdoors, feels different the first few times you do it, and it usually takes the body a week or more to adjust to the differences, so pace yourself, listen to and respect your fitness boundaries – be safe and have fun!

See you out there!

Alyssa Huntley

11:11 life styling

www.eleveneleven-coaching.com

Breathing in, I am aware of my body.  Breathing out, I smile to my body.

Breathing in, I am aware of pain in my body.  Breathing out, I smile to the pain in my body.

Breathing in, I am aware of pain in my mind.  Breathing out, I smile to the pain in my mind.

Breathin in, I am aware of the feeling of fear in me.  Breathing out, I smile to the feeling of fear in me.

Breathing in, I am aware of the feeling of insecurity in me.  Breathing out, I smile to the feeling of insecurity in me.

Breathing in, I am aware of the feeling of sadness within me.  Breathing out, I smile to the feeling of sadness in me.

Breathing in, I am aware of the feeling of anger in me.  Breathing out, I smile to the feeling of anger in me.

Breathing in, I am aware of the feeling of jealousy in me.  Breathing out, I smile to the feeling of jealousy in me.

Thich Nhat Hanh ~ Creating True Peace.  

much love to the family and friends who helped make it possible!

A special thanks to:

Nathan Huntley – Motive Graphic Development (Logo Design)

Fraser MacDonald – Summerberry Signs (Painting)

Butch & Kathy Lewis – Butch’s Towing (car and Truck Rental)

Algoma Orchards (Apples)

Ryan & Anita Huntley (Towing)

Friends, Family and Yoga Monkey’s for participating and support!

https://www.facebook.com/events/220451808018616/

The one who wants to punish is inhabited by violence.  the one who endures the suffering of the other person is also inhabited by the energy of violence.  Violence cannot be ended with violence.   The Buddha said that responding to hatred with hatred can only increase hatred a thousandfold.  Only by responding to hatred with compassion can we disintegrate hatred.

~ Thich Nhat Hanh (Creating True Peace)