Dreaming and accomplishing your goal(s). It takes commitment and hard work. I just recently finished school for NAIT’s Personal Fitness Trainer Program and the reflection of my adventure in doing so has left me humble and grateful. During one of my class assignments, we had to lead discussions on things we, as students, were dealing with in our practicum sites. Below is my response to one of my classmates as they were struggling with the reality vs. expectations in how hard it was for them and well all of us at times.
     “It's one thing to go through struggles and it's another to recognize and be able to reflect. There can be triumphs and achievements throughout life and rarely, if ever, is it a trajectory of a straight line. There will be ups and downs, ease, and struggles, and what comes with that is adaptation. First and foremost, you need to step back and be proud of your accomplishments, of how far you have come, of all that you have learned, and the growth that has taken place. I think this can be applied to many aspects of life in general.
     My experience with school/practicum has been hard, and yes it has been incredibly amazing, but it has been hard and a lot of hard work, long hours, many tears, and so many smiles of proudness. There were times at the beginning (and throughout) when I would become so emotional and wonder, "what am I doing? Can I really do this with all that I have on my plate? Am I good enough? Can I make a difference? etc." There was doubt for sure. I was so stressed out and found it very difficult to find balance. I turned to the support of my family and friends, and their encouragement helped me reflect that regardless of what I was thinking at times, I was inspiring that I was following my passion. I needed to take it ONE step at a time, ONE thing at a time, ONE task at a time. I had to respect the process. I had to acknowledge that I have so much experience to gain and to keep going strong.
     During both my practicum experiences, I had experienced "hiccups" that we can not control, such as, clients canceling very last minute because of sick children, themselves being sick, them not showing up because of a misunderstanding/miscommunication, etc. I had to learn how to adapt and make use of my time because most of the time I had already drove to the facility, so I would seek out some mentorship with the fellow personal trainers and pick their brains and ask them questions and learn from them. One of my fellow trainers who is a kinesiologist would give me a hypothetical client with a specific goal and I would have to create a program for them. We would work through the program and reasoning behind my choices. With my clients not showing up for a scheduled session, I never got mad, angry, or annoyed, I just used those moments of a canceled session as an opportunity to learn something. These circumstances are reality in the world of personal fitness trainers, so we just need to use these as opportunities to learn from. Life happens, it happens to all of us and we need to respect that sometimes, things come up.”
     I had someone mention to me during the last bit of my school/practicum adventure and they reminded me that not too long ago - I was just starting out on this adventure of becoming a personal fitness trainer and how long I had to go, and now I have crossed that FINISH LINE.


     A saying that is written up at the Rec centre I work at: "Your workout today will one day become your warm-up" I like this one because that signifies GROWTH. What seems hard today, will one day be easy.
     
                                                  Yes You Can! You can do anything you can dream of.

     I would like to wish all of you an amazing year ahead and embrace new beginnings and cherish the adventures that have brought you joy and happiness.
 
Cheers and don’t forget to be amazing
Your Guide,
Christine

Whether it’d be for yourself or your family, meal prep is a fantastic way to save time, eat healthier, and stay on track with your dietary goals. In our fast-paced lives, finding the time to cook healthy meals can be a real challenge. That's where meal prep comes in! In this blog post, we'll explore the art of meal prep, its benefits, and provide you with some valuable tips and delicious recipes to get you started on your journey to healthier eating and better time management.
 
Why Meal Prep?
Meal prepping offers several benefits that can improve your overall well-being and make your life more convenient. Here are some compelling reasons why you should consider incorporating meal prep into your routine:

1. Time-saving: Meal prepping allows you to cook and prepare multiple meals at once, saving you time during the week. Instead of spending hours cooking each day, you can dedicate a few hours on the weekend or a day you have off, to prepare meals for the entire week.
2. Consistency: Meal prepping helps you maintain a consistent and balanced diet. By planning your meals in advance, you can ensure that you're eating a variety of nutritious foods and avoiding impulsive, less healthy choices.
3. Portion control: When you prepare meals in advance, you can control portion sizes more effectively, which can help with weight management and prevent overeating.
4. Healthier choices: Preparing your meals at home allows you to choose healthier ingredients and avoid excessive amounts of salt, sugar, and unhealthy fats often found in restaurant and fast-food options.
5. Cost-effective: Cooking at home and buying ingredients in bulk can be more cost-effective than dining out regularly or buying pre-packaged convenience foods.
6. Reduces food waste: Meal prepping can help reduce food waste because you can plan your meals based on what you already have in your kitchen, use leftovers efficiently, and avoid buying ingredients that may go to waste.
7. Customization: Meal prepping enables you to tailor your meals to your dietary preferences and requirements, whether you're following a specific diet (e.g., keto, vegan) or have food allergies or sensitivities.
8. Convenience: Having pre-prepared meals on hand makes it easier to stick to your dietary goals, especially on busy days when you may not have time to cook.
9. Stress reduction: Knowing that you have meals ready to go can reduce mealtime stress and the temptation to make unhealthy food choices when you're in a hurry.
10. Improved portion control: When you meal prep, you can portion out your meals in advance, making it easier to manage your calorie intake and avoid overeating.
11. Better time management: Meal prepping can help you allocate more time to other activities you enjoy, as you won't have to spend as much time cooking and cleaning up after meals during the week.
12. Increased energy: Eating balanced, nutritious meals as a result of meal prepping can lead to increased energy levels and improved overall health.

Overall, meal prepping is a practical strategy for those looking to save time, eat healthier, and better manage their food choices and portions. It can be especially beneficial for people with busy schedules, fitness goals, or dietary restrictions.
 
Getting Started with Meal Prep
Meal planning is a great way to save time, money, and make healthier eating choices. Here's a step-by-step guide on how to get started with meal planning:

1. Set Your Goals:
   • Determine your reasons for meal planning. Is it to save money, eat healthier, or save time during the week?
2. Create a Weekly Schedule:
   • Decide how many meals you want to plan for each day (breakfast, lunch, dinner, snacks).
   • Consider any special dietary restrictions or preferences (e.g., vegetarian, gluten-free).
3. Choose Your Planning Tools:
   • You can use a physical planner, a meal planning app, a spreadsheet, or even just a piece of paper and a pen. Find what works best for you.
4. Take Inventory:
   • Before you start planning, take stock of what ingredients you already have in your pantry, refrigerator, and freezer. This will help you avoid buying duplicate items.
5. Select Recipes:
   • Browse through cookbooks, websites, or apps for recipe inspiration. Choose recipes that align with your goals and preferences.
   • Consider dishes that use similar ingredients to reduce waste.
6. Create a Shopping List:
   • Based on the recipes you've chosen, make a detailed shopping list of all the ingredients you need.
   • Organize the list by sections in the store (e.g., produce, dairy, pantry items) to save time while shopping.
7. Plan Your Meals:
   • Fill in your meal planner with the selected recipes for the week. Be sure to include breakfast, lunch, dinner, and snacks.
   • Take into account your schedule; plan quick and easy meals for busy days and more elaborate ones when you have more time.
8. Prep Ahead:
   • If possible, set aside some time on the weekend to prepare certain components of your meals, such as chopping vegetables or marinating proteins. This will save you time during the week.
9. Be Flexible:
   • Life can be unpredictable, so it's essential to be flexible with your meal plan. If something comes up or you're not in the mood for a particular meal, swap it with another planned option.
10. Execute Your Plan:
    • Stick to your meal plan as closely as possible. This will help you avoid last-minute takeout or unhealthy choices.
11. Review and Adjust:
    • After a week or two, evaluate how your meal planning is working for you. Make adjustments based on what worked well and what didn't.
12. Keep Experimenting:
    • Don't be afraid to try new recipes and ingredients to keep your meal planning exciting and varied.

Remember adventurers, meal planning may take some time to get used to, but with practice, it can become a valuable tool for achieving your nutrition and time-management goals. Have fun and let your inspirations guide you to amazing nutritional adventures. 
 
Below you will find a PDF file of meal ideas that can guide you to successful meal planning for your nutritional adventures.
 
Have an amazing day!
 
Your Guide,
Christine 

It has been 4 weeks since my epic fail on the famous Whale Tale while mountain biking in Valemount, BC. Ooohh it hurt and was some crazy painful. I knew as soon as I ninja-rolled on my left shoulder from 5 feet in the air onto the wooden feature that something did not feel right and I needed to get to a hospital. And yes I have video proof of this captured and it was even edited into slow-mow. Thank you to my husband. My sweet amazing boys helped get my bike out and down to the road where I sent my rock: my partner in crime, to bike up the mountain road to get the truck. This could have been my way of getting him to pedal up hill after all these years. He very much dislikes to pedal uphill. But that day he rode up the steep mountain road so he can whisk me off to the closest hospital in Jasper. The whole time I waited with the boys, I was in agony. I just couldn’t get my arm in a position that felt comfortable and at least somewhat bearable. I maintained my positive attitude while we waited, had to let my boys know that it’s all going to be okay. And that yes, we will be back on the mountain ripping it up on our favourite trails very soon. During my drive to the hospital, I practiced deep breathing and tried to relax and surprisingly I was feeling pretty good considering.
The verdict was in…..I had separated my shoulder to what is known as a Rockwood III. Complete tear of my AC and CC ligaments. They gave me something for the pain and a sling to help immobilize my shoulder. Woohoo I felt awesome, well at least a whole lot better. So we took the boys to the bike park in Jasper and hung out there for a little while. It was cool to see them rip it up on those jumps. It also made me wish I was back on my bike. Patience I reminded myself. 

So now I enter into rehabilitation of my shoulder. After 1 week of physio, I am blown away and amazed at my progress and range of motion as it is improving every day. Just 2 days ago, I was back on my spin bike training for my biking days that lay ahead. It felt so great that right after my training session, I was on my mountain bike riding on the bike paths (don’t worry, they are paved). It was and felt Amazing! I can’t emphasize enough the importance of allowing your body to recover and heal. How your mental well-being can have great influence on your recovery and outlook on life. To be grateful and appreciate life. 

So, in today’s blog I want to share some key points about Restoring shoulder function and mobility using myofascial release and lengthening techniques for an effective recovery.  
Shoulder injuries can be debilitating, limiting your range of motion and hindering your daily activities. Fortunately, there are effective methods for recovering from shoulder injuries and regaining strength and flexibility. Myofascial release and lengthening techniques have gained recognition as valuable tools in the rehabilitation process. In this blog, we will explore how these techniques can help you on your journey to recover from a shoulder injury and improve your range of motion.
 
Understanding Shoulder Injuries:
Before diving into the techniques, it's essential to understand common shoulder injuries and their impact on the body. Shoulder injuries often involve the muscles, ligaments, and/or tendons, and sometimes the bones, causing pain, stiffness, and limited mobility. Identifying the specific injury and consulting with a healthcare professional is crucial for an accurate diagnosis and appropriate treatment plan.
 
The Role of Myofascial Release:
Myofascial release is a technique that targets the fascia, a connective tissue surrounding our muscles and organs. When injured, the fascia can become tight, restricting movement and exacerbating pain. By applying gentle pressure and stretching, myofascial release helps release tension, promote blood flow, and improve tissue elasticity.
 
Effective Myofascial Release Techniques:
a. Foam Rolling: Foam rollers are widely used tools that allow you to target specific muscle groups in the shoulder area. By slowly rolling over the affected areas, you can release tightness and knots in the fascia, promoting improved range of motion and reducing pain.
b. Massage Therapy: Seeking professional massage therapy can provide more focused and targeted myofascial release. A skilled therapist can identify problem areas and use various techniques like deep tissue massage or trigger point therapy to release tension and restore mobility.
 
Incorporating Lengthening Techniques:
Lengthening techniques complement myofascial release by stretching and elongating the muscles surrounding the shoulder joint. These techniques help improve flexibility, increase joint stability, and reduce the risk of further injury. Some effective lengthening techniques include:
a. Stretching exercises: Incorporate gentle shoulder stretches into your daily routine, focusing on both the front and back of the shoulder. Gradually increase the intensity and duration of the stretches as your range of motion improves.
b. Yoga and Pilates: Practicing yoga or Pilates can aid in shoulder recovery by combining strength training and flexibility exercises. These disciplines emphasize proper alignment, breathing techniques, and controlled movements that promote shoulder stability and range of motion.
 
Gradual Progression and Patience:
Recovering from a shoulder injury takes time and patience. It's crucial to start with gentle myofascial release and lengthening techniques, gradually increasing the intensity and duration as your shoulder improves. Listen to your body and consult with a healthcare professional or physical therapist for guidance throughout the recovery process.

Maintaining a great attitude and positive outlook:
Sure there are days when recovery seems daunting or hard but you have to persevere and keep being amazing. That all your hard work is paying off. Look at the progress you have made and be proud of yourself regardless if the milestones are big or small. As Albert Einstein once said, "Life is like riding a bicycle. To keep your balance, you must keep moving."  Take this time to slow down and enjoy the small things in life. Keep moving forward and enjoy all of life's adventures. 
 
Conclusion:
Recovering from a shoulder injury requires a comprehensive approach that addresses both the soft tissues and muscles surrounding the joint. Myofascial release and lengthening techniques offer valuable tools to regain range of motion, reduce pain, and improve shoulder function. By incorporating these techniques into your recovery plan and maintaining consistency, you can accelerate your progress and restore optimal shoulder health. Please remember to consult with a healthcare professional or physical therapist to ensure the techniques are suitable for your specific injury and condition.

Happy Adventures!
Your guide,
Christine 

It is the month of May, and the grass is popping up all this yellow……. Dandelions
Dandelions are bright yellow flowering plants that are often considered as both a weed and a symbol of resilience and adaptability.
Life is an adventure filled with unpredictable twists and turns, presenting us with unexpected challenges and opportunities. In the face of adversity, it is our innate resilience and adaptability that determine our ability to not only survive but thrive. These qualities are not only vital for navigating the ever-changing landscapes of our personal and professional lives but also for fostering optimal health and well-being.
In this fast-paced and interconnected world, where stress and uncertainty have become all too common, developing and harnessing our resilience and adaptability has become increasingly important. They serve as the bedrock upon which we can build a life of purpose, fulfillment, and robust physical and mental health. By embracing these qualities, we can learn to effectively cope with setbacks, bounce back from failures, and embrace new opportunities with open arms.
In this blog, we will explore the transformative power of resilience and adaptability and how they can positively impact every aspect of our lives. From facing personal challenges to overcoming obstacles on the path to better health, we will delve into practical strategies, insightful stories, and evidence-based techniques to enhance our ability to thrive amidst uncertainty.
Join us on this empowering journey as we unravel the secrets of building resilience and adaptability. Discover how these qualities can empower you to take charge of your life, make informed choices, and cultivate habits that support your physical, emotional, and mental well-being. Whether you're seeking personal growth, better health, or simply a renewed sense of purpose, this blog will provide you with the tools and inspiration to navigate life's challenges with grace and emerge stronger than ever before.
Get ready to unlock your potential, embrace change, and embark on a transformative voyage towards a healthier, more fulfilling life that is full of adventures
Some practical strategies on improving health, fitness, and well-being that can build our resilience and adaptability:

1. Ensure good sleep habits that have you waking at the same time and consistent bed times.
2. Eating a diet that is full of the rainbow and remembering to be present in the moment and enjoy the company when sitting down to nourish your body.
3. Get out and enjoy the sunshine and the vitamin that helps with mood, aka Vitamin D.
4. Create coping techniques when dealing with stress (this can be: journaling, going for a walk/run, even exercising, meditating, etc)
5. Create and find new pleasure in doing something new, such as, signing up for an art class, joining a garden club, trying a new sport or joining a new community league/team, etc.
6. Carpe diem – Seize the day! Live life to the fullest and enjoy the present day, as this day is a gift.
7. Smile and laugh and enjoy all of life’s adventures.
8. Try this new and delicious take/recipe on the dandelion flowers. Sign up for our monthly newsletter to receive the beautiful and tasty recipe. 

 
Some fun facts about dandelions:
1.           Dandelions are bright yellow flowering plants that are often considered as both a weed and a symbol of resilience and adaptability.
2.           The fluffy white seed heads of dandelions, known as "dandelion clocks," disperse easily in the wind, allowing the plant to spread its seeds far and wide.
3.           Dandelion leaves are edible and have a slightly bitter taste. They are often used in salads, teas, and herbal remedies due to their potential health benefits.
4.           Despite being considered a nuisance by some gardeners, dandelions play a crucial role in supporting pollinators such as bees and butterflies by providing them with an early source of nectar.
5.           Dandelion roots have been used for centuries in traditional medicine for their potential diuretic and detoxifying properties.
6.           Children often enjoy blowing on dandelion seed heads and making a wish as the seeds disperse, contributing to the plant's association with childhood and innocence.
7.           Dandelions are hardy plants that can thrive in various environments, including lawns, fields, and disturbed areas, thanks to their deep taproots and ability to withstand adverse conditions.
8.           Some gardeners intentionally cultivate dandelions as a food source for beneficial insects or as part of a sustainable lawn alternative, embracing their beauty and ecological benefits.
 
Happy Nutritional Adventures
xo