7 truths for for golden fitness results!

1.)  Act Like You Already are GOLDEN!

Act as though you already are everything you always wanted to be fitness and health wise.    If you already were super-buff, svelt and uber sexy, how would you behave?  What would you be doing, to be that way and look that way?  ….Well, be that now, do those things now.  Does your super-fit-you go to boot-camp 3 times a week, have a at-home personal training session once a week, and maybe get in a yoga class or two?   Act like you already are golden-sun-kissed-fit, and before you know it – SHA-BAM, that future you is you!

2.) Think About Your Worst Case Scenario

Think about in detail, your absolute worst case fitness and health scenario….  perhaps sitting at home on the couch, bloated obese, body in pain, breathing is difficult, heart is working-over-time just for you to be alive, having to wear mumu’s or pants in outrageous numbers, body image so low, you can’t stand to look at your self……yikes -Get me out of this night-mare.    Looking at the very worst of what could occur if you totally fell off the fitness wagon, is a pretty snappy way to hop-the-heck back on.  It’ll scare the bee-jeebers out of you, and make you think again about skipping a class, or whether, saving a bit of extra cash is really worth not signing up for a session.    Now I’m not trying to be harsh here, I know we’de still be absolutely lovely human beings…no matter how we look…but think about how it would feel if that were you….                                      ……now think of that golden future you…..                                         which would feel better?                       I know what scenario I’m choosing!

3.)  Pick a Fabulous Fitness Professional 

To keep you going, motivated and moving forward, you want to find a fitness professional you can gel with.   You want someone, firstly, who is QUALIFIED!  Certified, and well versed in Fitness, Health and Nutrition., and who stays current and keeps things fresh and up to date.  Secondly, you want a trainer who’s on the same wave length as you…. Do you want a hard-core boot-camp to sculpt and drill you into fitness?  Do you want a dance-type instructor, who makes fitness feel like play?  Do you need Yoga to de-stress and let go of anxiety and tension?  Do you want choreography?  Do you want weights?  Do you want one-on-one, or partner workouts?  What is it YOU want?  What do you feel you need?  Hiring and working with a qualified fitness professional, lets you sleep better at night, knowing that your in good hands, safe from injury, and moving towards your goals.    Ahhhhh…… Bonne-nuit.

4.) Remember WHY Your Here and WHAT You Want.

Write your goals, and why they are important to you, on your mirror, laminate it and carry it in your wallet, paint it and frame it on your wall, (or like we did at Christmas – hang it on your tree)  put it in a locket….     Put it where ever you will see it often – keep it at the forefront of your mind to keep you focused and determined to succeed.

5.)  Put Your Support Group on Speed Dial

Your mom, your sis, your BFF, your trainer, your fitness buddies… keep them on track with your fitness and health goals, and call them up when your feeling a little over-whelmed, un-inspired, lazy, tired, down in the dumps, frumpy and grumpy…etc… sometimes we need someone to pick us up, or kick our asses- and say GET OUT THERRE, and Just Do It.   Also these are your peeps you want to CELEBRATE with when you finish your first month of boot camp, or drop 2 dress sizes, or have eaten clean a full month – share your success also with the one’s who love you and support you!  – – – That’s the real juicy good stuff.

6.) Get a Just-For-The-Fun-of-It Fitness Hobby

Hobbies keep you enjoying the moment, free, fun, joyous and maybe even a bit silly….  What physical activities do you love (and, yes….the obvious does count – – you sassy girls….)  What physical activities, make your heart sing?  What make your heart skip a beat with excitement?  What lets you forget about everything else and purely enjoy the moment?……. maybe a sport…. maybe swimming….. maybe ping-pong or other child-hood games…. maybe it’s even wii fit….  whatever it is, let go of the “fitness concept” in your brain, turn it off, and just enjoy feeling your body move….wow – we’re made so brilliantly!

7.)   Look Into Your Future

No crystal ball required….. just ask yourself the question “100 years from now, will this have mattered?”  …. Or to make it maybe easier to grasp “In 1 year will this matter?”  …… Is it leaving a legacy?  What am I teaching my children?  What am I doing for preventative medicine and health long term?  Am I elevating my life?  Does it help to elevate others lives?    Is it important to me?   How will I feel 1 year from now? How will I feel 3 years from now?  How will I feel as an older woman?  What difference will it make in my life..and in the life of those who love me?

Shine on Darlings….in health, fitness and natural living

Alyssa Huntley

http://www.1111fullcirclehealing.ptenhance.com

alyssahuntley@gmail.com

Shine, little glow-worm, glimmer, glimmer

Shine little glow-worm, glimmer, glimmer!

Lead us lest too far we wander.

Love’s sweet voice is calling yonder!

Shine, little glow-worm, glimmer, glimmer

Shine, little glow-worm, glimmer, glimmer

Light the path below, above,

And lead us on to love.

REAL FOOD for REAL HEALTH

Recently I have been prompted by several people to begin selling, a popular cleansing weight loss system that ha been around for several years.  My origional though was NO WAY!  How can I promote something I am ethically against (you’ll get to my reasoning soon).  Then I hummed and hawed, and read the info on it (which is extremely well written and convincing) – I though about it, I debated trying it…and I knew I couldn’t!  ….. So, how come?   I bet you’re wondering (and yes my husband was too…’cause damn you can make a mint off this stuff fast).  But ethically I just couldn’t.  To me no matter  what you call it or dress it up as (diet vs. cleanse) it’s still a “Diet” thing, you do it for a bit, you loose the weight, but you have not made a healthy life style change, you’ve only started drinking a few shakes a day and eating one meal. ..not exactly a healthy lifestyle..  Where’s your REAL FOOD, where are you fruits, vegetable… plant life..that actually looks like plant life…..

(Yup – today I’m ranting)

It’s not just that it’s the hyped-up version of “slim fast” with some actual “good stuff like herbs, minerals and vitamins,”   put into it, it’s that it keep the diet cycle going….you are showing this to your kids, you are teaching this to your daughters, you are their hero’s: their mom’s, and it’s such an sad example.   Do you want your children growing up and dieting / cleansing?  Or do you want them eating real foods, knowing that pure whole foods are nature’s healers, being confident in their bodies and treating themselves with love and respect?

I guess perhaps this cleanse shake thing, shakes-me-up because I’ve been on the other side of an eating disorder, I’ve know people who died because of eating disorders, and I still have to battle my inner demons some days….so I am on super high alert about what nutritional information and habits I pass along to my child, though my own behaviours.  Perhaps, people who haven’t been there, or seen how scary it is, don’t recognize just how much impact their own eating habits can have on a child.  But for me it’s a terrifying reality, I don’t ever want my child to feel the need to starve herself to the point of near-death, or cleanse/diet herself just so she can feel okay about who she is…that’s so very sad.  I want her to be strong and proud of who she is and know that nature heals, food is a medicine when eaten whole and from the Earth.

The simpler we keep it, the healthier we can be….move your body – eat fresh fruits and veg, from as local and organic sources as possible and enjoy being in the moment.     Teach your children by loving yourself and treating your body with respect, compassion and love ♥…we need to be the change, if we are going to change things for the next generation.

With love, gratitude and respect to all,

Alyssa

BFF ~ Bring a Friend to Fitness week.

Enjoying a workout with an exercise buddy, your better half, or a group of friends, is a great opportunity to spend some fun quality time together.   Exercising with a buddy increases your chances of sticking with the program….it’s a motivation boost, is social, plus you both get great health benefits.

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

Great Snacks & Eating On the Go & at Restaurants

We all have busy lives and sometimes don’t have the time to make ourselves the best meals, or are eating on the fly; here’s a few tips and ideas to help keep your body balanced, clean and vibrant!

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

http://www.1111fullcirclehealing.ptenhance.com

alyssahuntley@gmail.com

11:11 Holiday at Home Workout Routines

Exercising while on holidays, will help keep you feeling good, mentally and physically;  it helps you to de-stress, unwind and not judge yourself too harshly if your eating patterns change a bit for your regular routine.

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 http://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.  

Oh, but it’s cold outside — how to remain dedicated to your outdoor fitness regime and love it!

Exercising outdoors this winter?   No Problem…

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

http://www.1111fullcirclehealing.ptenhance.com

alyssahuntley@gmail.com

Do you live by Passion or Compulsion?

PASSION is the unfolding of joy. It opens one up to possibilities, is creative and giving.

COMPULSION is the opposite, it is fear based, and closes possibilities and perceptions.

Let go of your fears and replace them with gratitude….

Try this test to see if your everyday activities are passion driven or compulsion drive:

Make a list of your daily activities, including your leisure activities.

Ask yourself the following for each answer:

does it open possibility or close it off?

– am I avoiding or welcoming my emotions?

– is this an unfolding of joy or fear?

– is it a passion or diversion?

………….What do your answers signify?

Is it time to take a closer look at yourself?

image by fhrankee

Acid and Alkaline Foods

The body appears to work best on o diet of high alkaline-forming foods.  (Those foods that emit alkaline elements when digested).   A diet of 70%-80% alkalizing foods is optimal for healthy living.

Here is a list to help make food choices easier for you:

Alkaline                                                                                 Acidic

Fruit

apples                                                                                       cranberries

bananas                                                                                   pomegranates

citrus                                                                                        strawberries

dates                                                                                         sour fruit

cherries

grapes

peaches

pears

plums

papaya

mango

pineapple

raspberries

blackberries

huckleberries

elderberries

boysenberries

persimmons

apricots

olives

coconut

figs

rasins

melon

Vegetables

All veggies including starchy vegetables

Grains

millet                                                                                          brown rice

buckwheat                                                                                barley

corn                                                                                             wheat

sprouted grains (soak in water to sprout)                     oats

rye

breads

Nuts and Seeds

almonds                                                                                   cashews

brazil nuts                                                                               walnuts

all sprouted seeds (soak in water)                                  filberts

pecans

peanuts

macadamia nuts

pumpkin seeds

sesame

sun flower

flax

Beans and Peas

soybeans                                                                               lentils

lima                                                                                         navy

sprouted beans (soak in water)                                     aduki

kidney

Meats and Dairy

all meats

fish

fowl

eggs

dairy (cheese, milk, yogurt, butter)

Sugars

honey                                                                                         brown and white sugar

cane syrup

maple syrup

molasses

Oils

olive oil                                                                                       nut oils

soy                                                                                                butter and cream

sesame

sunflower

corn

safflower

cottonseed

Eat well, enjoy life!

Alyssa

image by AdmiralAngela

Active Rest (Fitness and Health)

Once, one becomes dedicated to an exercise routine, it can be very challenging when your told you need to take rest days. Needing to rest, doesn’t mean sitting down all day – and in fact there are many activities that you can do – this concept is called Active Rest.

Active Rest is another word for Cross Training.

Here are a few examples of how you can vary your routine, still stay active and also ensure that your muscles are getting adequate rest between training sessions:

* Split Routines: Work one muscle grouping one day, and another muscle grouping the next. Example: upper body one day, lower body the next.

* Mix light workout days with intense workout days.

* Add a variety of cardio-exercises to your routine. Bike, run, walk, take a class, swim, etc.

* Take a yoga class or do some stretching/flexibility training mid week.

It is during the rest period that one actually builds muscle. If you are working the same area without adequate rest, you interrupt the building and healing cycle, and set yourself up to become prone to injury.

Becoming healthy, strong and fit, is a three part process: exercise, nutrition and rest. To ensure the best formula, you’ll want to create a balance of each.

Train smarter…and reap better rewards!

In H

active rest days / cross train

ealth and Fitness,
Alyssa 11:11

Top 3 fitness and coaching tips to help you succeed!

1.) Challenge Yourself
Don’t get into a comfortable workout routine. The only way you can change the way your body looks and functions, is to vary your training. Aim to change up your workout every 4 weeks. And make your routines challenging, it’s not meant to be easy 😉

2.) Stick to the Plan
You can have the best plan for eating and exercise in front of you, but if you don’t take action and stick with it, you will not succeed. Be sure to get your workouts in when scheduled, and eat what you have planned.

3.) Get a Coach
Hire a coach to help you see what you might be overlooking, and help keep you motivated and accountable. There is nothing like having someone else to report your progress to (or lack there of). Meeting with your coach at least once a week, is a sure fire way to make your goals reality.

For coaching, nutrition and fitness please contact Alyssa Huntley

http://www.1111fullcirclehealing.ptenhance.com

alyssahuntley@gmail.com

push ups 11:11 tips