Confidently Single

Photo Courtesy of www.shutterstock.com

I find that the majority of people take life much too seriously. They are always obsessing over one thing or another be it, their lack of luck, love, money, success, appearance, etc. They become so disillusioned with what they cannot attain, that it impairs with their overall satisfaction in life. I have learned that you can have it all; you just cannot have it all at once. I am fine with that and count whatever it is that I have going for me at the time as a blessing. When you break life down into smaller increments of time, you take advantage of the moment you are in and you give it your full attention.

If you get too wrapped up in the details of unnecessary things, you start to lose sense of the bigger picture. Once you achieve a goal, it may not even give you as much as happiness as you initially thought it would and you find yourself still unhappy. Some of us turn to instant gratification to eliminate this potential but the manner of which we try to obtain this can also be a source of our misery. These temporary solutions may cheer you up but this feeling will most likely be short lived. A simple life is a life lived simply. It is one that is fulfilled within your means and realistic expectations. No one said you can’t dream, in fact day dreaming is essential to relaxing your mental muscles and allowing creativity to flow.

 Don’t beat yourself up about the small stuff. Don’t focus on your flaws. Make time to do the things that make you feel alive, that bring out your confidence and make you smile. Surround yourself with people who do the same. Focus on the quality of your life and not the quantity of material things that distract you from your real purpose. Maybe you already have all that you need and didn’t even know it.

Starts: June 26, 2010 09:30 AM
Cost: Free

Members of the Toronto Bicycling Network lead a casual bike ride starting at the foot of Coxwell and Lakeshore Saturday Mornings at 9:30 am.

Address:
Meet at Coxwell and Lakeshore

www.tbn.ca

email: info@tbn.ca

Everyone needs a change from their workout. If you continue to follow a workout without any change, it can place you in a plateau that can be difficult to break out of. Aside from that, it can hinder your results and make your workouts tedious. Plateaus occur in training due to a phenomenon known as homeostasis. The theory known as the General Adaptation Syndrome (GAS), details exactly how the body responds to stress. Lifting weights and performing cardio are two examples of activities that create “stress.

The first stage of GAS is Alarm Reaction. The body immediately reacts to a change in stress. This is why so many trainees gain extremely well as beginners because the body has never been subject to training before- muscle growth is induced and strength increases rapidly in response to the adaptations.

The second stage of GAS is the Stage of Resistance. During this stage, the body begins to adapt to the stress being induced externally, i.e. weight lifting. This phase does not occur rapidly, but over an extended period of time. Beginners can see gains for up to a year without the body completely adapting. However, after the beginner phase is over, better care must be taken to continually change workout programs throughout a training year. Nutrition and training combined fight against the body’s constant adaptations.

The third and last stage of GAS is the Stage of Exhaustion in which the body is no longer able to resist the stress. This is how overtraining occurs. However, to prevent overtraining, a rest or recovery week in which volume is reduced should be used. This varies upon prior training experience – for beginners, a rest/recovery week should be used once every 10-12 weeks; for intermediates, once every 6-8 weeks; and for advanced trainees, once every 3-4 weeks.

Changing sets and reps prevents plateaus when it comes to weight training programs. It is also important to prevent adaptation so that different goals are met. If muscle growth is the desired result, then routines with exercises in the 1-3 rep range are definitely not the best. However, if you are always performing 3 Sets x 8-12 Reps for each muscle group and you have reached a plateau, try doing 10 Sets x 3 Reps. You can also modify your intensity levels, duration of the workout as well as the frequency of the workouts.

Finally, nutrition is a factor that many people forget about when it comes to plateaus. It is critical that your training be based around your diet. Therefore, your caloric surplus or reduction will correspond with higher-volume training and your caloric deficit will correspond with more cardio and lower-volume training.

This is the single most important issue when it comes to making consistent gains and avoiding plateaus. Simply put, there is no way that you will see conditioning results if you eat too little; in the same way that it is impossible to lose fat with a large caloric surplus. Simple in theory yet, many people do not make the correct combinations and cannot see consistent gains.

Every time you reach a plateau it is not necessary or even advisable to perform a completely new routine from scratch. Instead of making complete changes because you are not making progress, adjust certain variables such as those listed above and determine whether that helps you break out of plateau or not.

March 25-28 2010 at the Metro Toronto Convention Centre

Show Hours:

Friday March 26 2010
10:00 am – 7:00 pm

Saturday March 27 2010
10:00 am – 7:00 pm

Sunday March 28 2010
10:00 am – 6:00 pm

Location: Metro Toronto Convention Centre
Hall D (South Building)

http://www.theyogaconference.com/toronto2010/index.php

Trends in the health, diet and fitness are constantly changing. One day something is good for you and the next day it’s not. This can become confusing, overwhelming and self-defeating. The key to optimal health is to live an optimal lifestyle, and that is where the average busy and often stressed person fails. There are components to fitness that are equally shared: mind and body and soul.

Mind:

Mental health pertains specifically as the ability to learn and to grow intellectually. A healthy mind is one that is able to interact with people and the environment. It is also able to cultivate and sustain healthy relationships.

How to improve your mental health:

• New experiences and learning new skills enhance this aspect. It is also important to make the time for self-reflection, which many people overlook.
• Meditation, reading, journal writing and puzzle solving to name a few, are a few good methods to sharpen the mind.
• Concentration also mentally prepares you for the next aspect, training the body.

Body:

Physical health seems pretty self explanatory but many people tend to overlook the other components of fitness. Naturally, any type of movement or physical activity is beneficial to improve health. If you are currently following some type of fitness program or routine, remember, cardio alone is not enough. Incorporate resistance/strength training as well as flexibility. Take care of your body and it will take care of you!

How to improve your physical health:

• cardio- train your heart at least 4-7 days a week, 30 minutes minimum
• resistance/strength training 2-4 days a week
• flexibility training 4-7 days a week
• Keep a healthy BMI (Body composition and proportion of fat free mass)
• Eat a healthy diet. Eat small meals evenly throughout the day
• Refer to Canada’s Physical Activity Guide to Healthy Active Living and Canada’s Food Guide http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index-eng.php

Soul:

• Spirituality, for some is still a vague subject.  It is simply recognized as the ability to put into practice moral or religious beliefs. Spiritual wellness may not be something that gets much attention, yet its impact on your life is unavoidable. The basis of spirituality is discovering a sense of meaningfulness in your life and coming to know that you have a purpose to fulfill. For many people it is based on religious beliefs, for others being at peace with nature can give a sense of spiritual connection.

How to improve your spiritual health:

• Be quiet. Take time for yourself every day, even if it’s just before going to sleep, or when driving home.
• Practice being non-judgmental and have an open mind
• Be receptive to pain or times of sorrow. It is often in these times when we discover how spirituality can help us cope.
• Practice forgiveness
• Pray, meditate or worship
• Live joyfully

You will feel stronger, happier and be able to do more activities no matter your age.  Practicing wellness will reduce the effects of aging and allow participation in sports and recreation that might not be possible with lower levels of fitness. Having greater levels of fitness will reduce the incidence of injury and also reduce the chance of illness.  Good health is something that we should all be investing in. Health is wealth.

Firstly, happy New Year dearest readers! Thank you for all of your support over the past year. Hopefully, 2010 will bring about the best. Confidently Single will continue to provide articles on the topics that are on your minds.

Watching the TV and reading the Headlines on various magazines this past week, common key phrases keep popping up: “New Year, New You”, “How to Have Your Best Year Ever”, “Have the Body You Always Wanted” and so forth. As we all know, this is the time of the year we see gym memberships go up as people flock to the gyms to lose the holiday weight. Come February, the gyms will pretty much have the same amount of people before the holidays. Same thing goes for product marketing and diets. While these things are valid to consider, don’t buy into the hype. I can assure you that there is not a single product out there that will help you lose weight quickly! If you are on diet that promises rapid weight loss be weary that severe calorie restriction only results in decreasing your metabolism. Therefore, when you resume your normal eating patterns, the now excess calories will be stored as fat. And what’s worse, you may even gain more weight than what your initial weight was before the diet.  People often ask me how to lose weight quickly or get six pack abs. My answer is always the same: diet and exercise.

Losing weight is a process that requires commitment. If your goal is to lose weight, be realistic and understand that there is a timeline to healthy weight loss; about 2lbs a week. There are many ways to go about it and the outcomes depend on: your level of fitness, how much time you have available to work out and having a good support system. The other crucial part of weight loss is diet. Food is life giving and meant to be enjoyed. Many people have negative relationships with food that become detrimental to success and good health.

There is another component that is equally essential and that is your lifestyle. If you don’t get enough sleep, constantly feel stressed, never make time for yourself, smoke and drink large amounts of alcohol, for example, no amount of diet and exercise will give you results. Losing weight is not about fitting into a size 0 pair of jeans. It is about feeling healthy, feeling energized, feeling durable to do daily activities. It is about having a healthy relationship with yourself. To truly attain an optimal level of health, you need to have a good balance of mind, body and soul.

If weight loss is one of your goals for this year, be patient! Do not get discouraged and stick to your plan. This month, I will go into further detail about the mind, body and soul concept.

Please refer to my other articles as well:

http://confidentlysingle.com/?p=89

http://confidentlysingle.com/?p=70

If you have any questions on health and weight loss, you can email them to:

dorothy@confidentlysingle.com

MultiSport Canada Toronto Island Women’s 10K

Starts: August 15, 2009 10:30 AM
Ends: August 15, 2009 02:00 PM

MultiSport Canada is excited to announce the expansion of their running series!

This new 10K event is for women only – created to support the growing number of female runners. This is an event women can call their own. Men can participate but will not be eligible for awards.
Cost is $45 (Ferry fee included)

Phone: 905-582-4633

Address:
Hanlan’s Point on Toronto Islands
Map to this event

http://www.runmsc.com/

TriAdventure

Starts: August 14, 2009 12:00 PM
Ends: August 16, 2009 04:00 PM

Pump your body and soul this summer by training and fundraising for the TriAdventure; a 3km swim (or 15km run), 15km canoe, and 140km cycle to raise money for programs supporting those impacted by HIV/AIDS in Africa. 100% of all proceeds raised will benefit projects of the Stephen Lewis Foundation and the Canada Africa Community Health Alliance. Starting and ending in Toronto – see webiste for more details.

http://www.triforafrica.org/

York-Eglinton International Street Festival

Starts: August 14, 2009 03:00 PM
Ends: August 15, 2009 09:00 PM

Cost: Free

The York-Eglinton International Street Festival offers hot music and fun. On Friday, there’s DJs and a sidewalk sale. On Saturday, see performances by Steele, Comfort, Mountainedge Crew, Jay Davis, and Frankie Foo and the YoYo Smugglers. Street magician Ray Chance performs, along with multicultural dance troupes. There’ll also be giveaways and kids’ activities. Free.
Times:
Friday from 3 pm to 9 pm
Saturday from noon to 9 pm.

Phone: 416-789-1835

Address:
Along Eglinton Avenue West from Marlee Avenue to Dufferin Street, and on Saturday also the Green P Parking Lot at 1607 Eglinton Avenue West.

http://www.internationalstreetfest.com/

One of my favourite things to do outdoors in the summer is to get away from the city and go hiking. There are plenty of parks that have trails.  It is only a matter of choosing the direction you want to go in. Think about the terrain you would like to hike on and factor that into what a region has to offer in terms of landscape. No matter what the terrain is, I recommend wearing comfortable shoes every time. Make sure they have slip-free soles and provide support and stability around the ankle area. Another must is packing enough water and food to keep your energy levels stable.  Snacks like trail mix, power bars and fruit should do just the trick. Other musts are: bug repellent, sunscreen, a portable first aid kit and a camera to capture your journey. I also like to have a map of the area on hand. Most provincial parks provide maps at the registration office. Pay attention to any signs that indicate park regulations or animals and plants you should be cautious of. While the great outdoors is for everyone to enjoy, respect nature and its ecological habitat. Think of it as being a guest in someone else’s home. You can find everything you need to know on parks on-line or at your local book store. Whether you are seeking challenging terrain or just a leisurely stroll through the woods, there is something for every hiking enthusiast to enjoy!

“We live in a fast-paced society.  Walking slows us down.”  ~Robert Sweetgall

Check Out:

http://www.ontarioparks.com/english/index.html

http://www.canadatrails.ca/hiking/hike_on.html

http://www.hikeontario.com/

http://www.hikingandbackpacking.com/ontario.html

From May 25^th 2009 to June 25^th 2009, the annual celebration of bicycle culture features events for cyclists of every kind, from family-friendly group rides to fast-paced racing. Bike Month Guides are available in all of Toronto’s Bike shops, public libraries and community centers. With over 100 events across the City there’s probably something going on in your neighbourhood so pick up your free Bike Month Guide and check it out.

http://www.toronto.ca/cycling/bikemonth

Cycling is not only an enjoyable and environmentally friendly mode of transportation but it is also a great way to exercise your heart and muscles. Buying a bicycle can almost feel like buying a car. There is so much to choose from. How do you pick the best bike for you?

Road racers. Loaded tourers. Recumbents. Hardtails. Dualies. Hybrids. Cross bikes. Sport tourers. Commuters. Cruisers. Comfort bikes. Tandems. These are just the more common bicycle types available today. It is common for people to buy the wrong bike, such as getting a model built for off-road use, when the mountain bike ends being ridden primarily on pavement.

To prevent such mistakes, if you’re in the market for a new bike, especially if it’s the first new machine in a while, start the shopping process by answering the key questions that follow. When you’re sure about these things, you’ll stand the best chance of leaving the shop with a bicycle you’ll love and not get bored with too quickly.

To ensure that you find the best bike for your riding goals, go into the shopping process prepared to be flexible and willing to explore the many options. If you know what you want, that’s great! If you don’t, the more open-minded you are, the more likely you’ll get just what you need. Happy cycling!

On Saturday August 15th, 2009 my team and I will set out to cover 190 km from Brampton to Waterloo. We will be cycling among hundreds of other riders, all heading for the same destination with the same goal in mind.

Since 1989, the RONA MS Bike Tours have combined fun with fundraising as participants cycle through communities throughout Canada. Thousands of kilometers have been travelled on bikes of every description, with cyclists of all ages and levels of fitness united with a common mission to help end MS.

Tens of thousands of cyclists have taken to their bikes at the RONA MS Bike Tours. Some ride with friends or family, or form a participant team with coworkers. Some are looking for a new fitness challenge or a different way to see Ontario’s beautiful countryside. No matter why they ride, all participants in the Tours come away with the knowledge that they are making a real difference in the lives of people affected by multiple sclerosis.

Why not take on the challenge and have the opportunity of meeting wonderful people, creating lasting memories and helping out a worthwhile cause?

For more information about this event, go to: http://www.mssociety.ca/ontario/biketour.htm

If you would like to join my team, e-mail me at: dorothy@confidentlysingle.com