Goal Setting: Why is it So Important for Your Health and Fitness Journey? 2016

by Veronique Rioux | Aug 22, 2016 | Fitness

When it comes to achieving your health and fitness goals, goal setting is essential. Goals provide direction and purpose to your fitness journey, making it easier to track your progress and stay motivated. In fact, goal setting can be the difference between a successful fitness journey and an unsuccessful one. In this article, we’ll discuss why goal setting is so important and how to set effective goals using the SMART goal-setting framework.

The Importance of Goal Setting

Setting goals helps to provide direction and focus. Without goals, it’s easy to lose sight of what you’re trying to achieve and become discouraged. Goals help to keep you motivated, as they give you something to work towards. They also provide a way to track progress, which can be incredibly rewarding and keep you on track. Check out this post about Common Mistakes to Avoid When Trying to Get Rid of Belly Fat

In addition to these benefits, goal setting can also help to boost self-confidence. When you set a goal and achieve it, you feel a sense of accomplishment and pride. This can help to build confidence and self-esteem, which can have a positive impact on your overall well-being.

How to Set Effective Goals Using the SMART Framework

The SMART framework is a popular goal-setting tool that helps to ensure goals are specific, measurable, action-oriented, realistic, and timed. Let’s break down each of these components and how they can be applied to your health and fitness goals.

S is for “specific”

Your goals should be specific and well-defined. Instead of setting a vague goal like “I want to lose weight,” try setting a specific goal like “I want to lose 15 pounds in the next three months.” This provides a clear target to work towards.

M is for “measurable”

Your goals should also be measurable. This means that you should be able to track progress and know when you’ve achieved your goal. For example, if your goal is to run a 5k, you can measure your progress by tracking your time and distance.

A is for “action-oriented”

Your goals should be action-oriented, meaning that they should outline specific steps you need to take to achieve them. For example, if your goal is to be able to run a 5k, you might break it down into smaller goals like running for 30 seconds, then walking for 90 seconds, and gradually increasing your running time.

R is for “realistic”

Your goals should be realistic and achievable. It’s important to set challenging goals, but they should still be attainable. Setting unrealistic goals can lead to frustration and discouragement.

T is for “timed”

Finally, your goals should be timed. This means that you should set a deadline for achieving your goal. Setting deadlines helps to create a sense of urgency and keeps you motivated.

Goal Setting Worksheet

To help you set effective goals, use the following worksheet:

Which days of the week can I realistically work out and exercise?
How much time can I commit to exercise each time?
What barriers stop me from exercising? Be honest! For example: time, money, support, pain, discomfort, mental barriers, judgment, travel…
List some strategies you could implement to help you remove your barriers. For example: having a personal trainer, having the support of your partner, finding a way to exercise that you enjoy…
Set short-term goals (1-3 months), medium-term goals (3-6 months), and long-term goals (6 months to a year).
What are the steps I need to take to achieve my goal?
What reward could I have to celebrate reaching my short-term goal, medium-term goal, and long-term goal?
What will I gain by reaching my goal, and how will I feel?

Different Workout Goal Ideas

lower my body fat
get stronger
run a marathon
master a skill (gymnastic, lifting weight, boxing, kayaking…)
make fitness part of my lifestyle
compete for an event
be part of a group
drink more water
be injury free and pain free
increase my mobility and flexibility
improve my form and technique

Check out my post about: Building the Life You Want: Finding Pleasure, Satisfaction, and Meaning

Strong is the New Skinny: The Benefits of Building Muscle for Health and Fitness

by Veronique Rioux | Aug 11, 2016 | Fitness

Body Composition 101: Why You Should Focus on Muscle, Not Fat

Muscle versus fat is a common topic in the health and fitness world, and for good reason. Many people want to look and feel their best, but there is often confusion surrounding the difference between muscle and fat. In this article, we will clarify the differences between muscle and fat and discuss why it is important to focus on body composition rather than weight. We will also explore different methods for measuring body fat and offer tips for tracking progress on your fitness journey.

When it comes to weight loss, many people focus solely on the number on the scale. However, this can be misleading because muscle and fat have different densities. Contrary to popular belief, one pound of muscle and one pound of fat weigh the same. The difference is that muscle takes up less space than fat. This means that two people who weigh the same can have vastly different body compositions.

Body composition refers to the ratio of muscle to fat in the body. Having a high percentage of muscle and a low percentage of fat is associated with numerous health benefits, including increased strength, improved metabolism, and reduced risk of chronic disease. On the other hand, having a high percentage of fat and a low percentage of muscle is associated with an increased risk of obesity-related health problems.

So, how do you measure your body fat percentage? There are several methods, ranging from highly accurate but expensive to less accurate but more accessible. One of the most accurate methods is body submersion, also known as hydrostatic weighing, which involves weighing a person underwater. This method is not practical for most people, however.

Another common method is to use a skinfold caliper, which measures the thickness of the skin and subcutaneous fat at various locations on the body. This method is widely used by personal trainers and is relatively inexpensive. However, it does require some training to ensure accurate measurements.

Bioelectrical impedance analysis (BIA) is another method for measuring body fat percentage. This involves passing a small electrical current through the body and measuring the resistance. BIA is non-invasive and can be done at home using a scale or handheld device. However, its accuracy can be affected by factors such as hydration levels and body composition.

Regardless of the method you choose, it is important to use the same method consistently to track progress over time. This will allow you to see changes in body composition and adjust your fitness routine as needed.

When it comes to fitness goals, it is important to focus on body composition rather than weight. This means aiming to increase muscle mass and decrease body fat, rather than simply trying to lose weight. Strength training is an effective way to build muscle and increase metabolism, which can help with fat loss. Cardiovascular exercise is also important for overall health and can help with weight loss, but should not be the sole focus of your fitness routine.

In conclusion, muscle versus fat is an important topic to understand when it comes to health and fitness. By focusing on body composition rather than weight, you can improve your overall health and reduce your risk of chronic disease. There are several methods for measuring body fat percentage, and it is important to use the same method consistently to track progress over time. Remember, fitness is a journey, and progress takes time and dedication.

Food Journaling vs. Calorie Counting: Which is Better for Sustainable Weight Loss?

by Veronique Rioux | Aug 3, 2016 | Holistic Nutrition

Food journaling versus calorie counting is an ongoing debate among those looking to lose weight and lead a healthier lifestyle. While both methods have their benefits, it’s important to understand the differences and decide which approach is right for you.

Food journaling involves tracking what you eat and how much you eat, along with other details such as the time of day, your mood, and how the food made you feel. This method helps bring awareness to your eating habits and can help you identify triggers that lead to overeating or unhealthy choices. By keeping a food journal, you can monitor your diet and make adjustments as needed.

Calorie counting, on the other hand, involves tracking the number of calories you consume each day. This method focuses solely on the amount of energy (calories) in the food you eat and can be an effective way to manage weight loss. However, it doesn’t take into account the quality of the food, and not all calories are created equal. For example, 100 calories of broccoli will have a very different effect on your body than 100 calories of candy.

Here are some reasons to try food journaling over calorie counting:

Bring awareness to your eating habits. By keeping a food journal, you can identify patterns in your eating habits and make changes to improve your overall health.
Make better choices. Instead of focusing solely on calories, you can see what your habits are, find triggers, and reprogram yourself to have healthier eating habits.
Calorie counting is not always accurate. Calorie information on packaged foods is legally allowed to be off by up to 20%, and restaurant menus have been shown to be far off the mark in their calorie estimates. This can make it difficult to accurately track your calorie intake.
Calories intake changes daily. Depending on how much you move, how much you think, and other factors, the number of calories you need can vary from day to day.
Calorie counting doesn’t account for the difference between whole food versus processed food. The quality of the food is important, and this can be neglected when you focus solely on calorie counting.
Counting calories can become compulsive, and it can take away from the pleasure of eating. Food should be enjoyed, and calorie counting can take away from that enjoyment.

Food journaling can be a great way to bring awareness to your eating habits and make better choices. It allows you to see the big picture and take into account the quality of the food you eat. By keeping a food journal, you can make changes that will lead to a healthier lifestyle and better overall health.

If you’re interested in trying food journaling, here are some tips to get started:

Choose a journal or app that works for you. There are many options available, from simple pen and paper to digital apps that track your meals.
Write down everything you eat and drink. This includes snacks, drinks, and condiments.
Be specific about the portion size. Use measuring cups or a food scale to get an accurate measurement.
Note the time of day, your mood, and any other relevant details. This will help you identify patterns in your eating habits.
Record how the food made you feel. Did it give you energy or make you feel sluggish? Did it cause any digestive issues?
Review your food journal regularly. Look for patterns and identify areas where you can make changes to improve your overall health.

In conclusion, both food journaling and calorie counting can be effective methods for managing weight loss and leading a healthier lifestyle. However, food journaling allows you to take a more holistic approach to your diet, focusing on the quality of the food you eat rather than just the number of calories. By bringing awareness to your eating habits and making better choices

This will be part of the 8 week online program.

Make sure you check the other posts about nutrition that might interest you:

The Sit and Stand Test: A Predictor of Longevity and How to Safely Improve Your Results – 2016

by Veronique Rioux | Jun 27, 2016 | Fitness

What is the Sit and Stand Test?

As we grow older, our ability to move and perform physical activities declines. However, we can regain confidence and improve longevity through simple exercises that help us stay connected to the ground. One such test is the Sit and Stand Test, developed by Brazilian researchers and published in the European Journal of Preventive Cardiology. This test predicts longevity based on how well you can get up from the floor.

Why is the Sit and Stand Test Important?

The Connection Between Mobility and Longevity

Sitting and standing from the floor require flexibility, balance, motor coordination, and muscle strength. These movements are essential for maintaining independence, as they reflect our ability to perform everyday activities, such as:

Getting out of a chair
Bending over to pick up an item
Moving safely without assistance

As we age, the risk of falls increases, making mobility even more crucial for preventing injuries and maintaining overall well-being.

How the Sit and Stand Test Predicts Longevity

Understanding the Scoring System

The Sit and Stand Test is scored out of 10 points:

You start with 10 points.
Points are deducted for using additional support (such as hands, knees, or arms) to sit down or stand up.
A higher score (8-10) suggests greater mobility and a longer lifespan, while a lower score (below 6) is associated with an increased risk of mortality over the next few years.

This test is a simple yet powerful way to assess overall health and mobility. If you score low, don’t worry—you can improve your results through targeted exercises.

How to Get Up Safely from the Ground

Step-by-Step Guide to Standing Up Without Assistance

If getting up from the ground feels challenging, follow these steps to do it safely:

Roll onto your side to reduce strain on your back.
Use your hands and knees to push yourself into a kneeling position.
Place one foot firmly on the ground, keeping your other knee down.
Press through your legs while engaging your core to stand up.
Avoid using your hands if possible to increase strength and coordination.

Practicing this regularly can increase confidence, improve muscle memory, and enhance overall stability.

Exercises to Improve Your Sit and Stand Test Score

Strengthening the Lower Body and Core

Regular exercise can help strengthen the lower body, improve flexibility, and boost coordination and balance. Some of the best exercises to enhance your Sit and Stand Test results include:

1. Squats (Sit to Stand)

Improves leg strength and stability
Enhances balance and coordination
How to do it: Stand with feet shoulder-width apart, lower yourself as if sitting on a chair, then push back up. Check out this post: Overcoming Knee Pain During Squats: A Comprehensive Guide

2. Lunges

Strengthens the legs and core
Improves mobility and balance
How to do it: Step forward with one leg, lower your back knee towards the floor, then push up.

3. Bridges

Targets the glutes, hamstrings, and lower back
Increases core stability
How to do it: Lie on your back with knees bent, lift your hips towards the ceiling, then lower back down.

4. Wall Squats

Builds endurance and strength in the legs
Improves posture and stability
How to do it: Lean against a wall, lower into a seated position, and hold for 30-60 seconds.

5. Balance Drills

Enhances coordination and reduces fall risk
Strengthens stabilizing muscles
How to do it: Practice standing on one leg for 30 seconds on each side. Check out this post to read more about it: The Importance of Balance as We Age: A Comprehensive Guide to Staying Steady and Strong

The Mental Health Benefits of Movement

Why Staying Active Improves Your Well-Being

Movement is not only essential for physical health but also plays a major role in mental well-being. Engaging in regular physical activity helps to:

Reduce stress and anxiety by releasing endorphins
Improve mood and fight depression
Enhance cognitive function by stimulating brain activity

By practicing exercises that improve mobility, you’re not only increasing longevity but also improving your overall quality of life.

Take Action: Improve Your Longevity Today – Work with a Personal Trainer in Nanaimo

If you want to improve your Sit and Stand Test score and maintain a healthy, active lifestyle, working with a personal trainer in Nanaimo can help you: ✅ Learn proper form to prevent injuries ✅ Build strength and flexibility at your own pace ✅ Receive personalized coaching based on your fitness level

At Choose2Be, we specialize in helping individuals of all ages stay strong, mobile, and independent. Contact us today to start your journey towards better health and longevity!

📞 Book a session today at Choose2be.ca

The Sit and Stand Test is a powerful tool to assess mobility, strength, and longevity. By incorporating simple exercises into your routine and prioritizing movement, you can significantly improve your independence, reduce the risk of falls, and enhance your quality of life. Don’t wait—start strengthening your body today and take control of your future health!

Chaturanga Dandasana: A Guide to Proper Alignment for Stronger and Pain-Free Practice

by Veronique Rioux | Jun 17, 2016 | Yoga

Chaturanga Dandasana, also known as Four Limbed Staff Pose, is a popular yoga pose that is commonly incorporated in Ashtanga and Vinyasa Yoga practices. It is a challenging pose that requires strength, stability, and proper alignment. However, many yogis, especially beginners, struggle with performing the pose correctly and end up injuring themselves. In this article, we will explore the benefits of Chaturanga Dandasana, its correct alignment, modifications, and how to avoid injuries.

Benefits of Chaturanga Dandasana

Chaturanga Dandasana is an excellent pose for developing upper body strength, particularly in the shoulders, triceps, and chest. It also helps to tone the core, improve wrist flexibility and stability, and increase endurance. As you hold the pose, you engage the entire body, building heat, and increasing cardiovascular endurance. Chaturanga Dandasana also teaches you how to maintain proper alignment and body awareness, which is essential for preventing injuries in other yoga poses and daily activities.

Correct Alignment

The key to performing Chaturanga Dandasana correctly is proper alignment. Let’s begin by getting into the starting position: Plank Pose. In Plank Pose, your hands should be placed directly under your shoulders, fingers spread wide, and your feet hip-width apart. Engage your core by drawing your navel towards your spine and lengthening your tailbone towards your heels. This helps to support your lower back and prevent sagging through the center.

To initiate the movement from Plank Pose, roll onto the balls of your feet and move your shoulders forward past your wrists. Keep your elbows hugged into your sides, and lower your body to a 90-degree angle or slightly above, making sure that your shoulders are not lower than your elbows. Keep your core engaged, and maintain a straight line from the top of your head to your heels.

Modifications

If you are a beginner or have weak upper body strength, it is okay to modify Chaturanga Dandasana. One modification is to perform the pose with your knees on the ground. Begin in Plank Pose, but lower your knees to the ground. Then, lower your body towards the ground, keeping your elbows hugged in towards your sides. As you become stronger, you can try performing the pose from the full plank position.

Another modification is to practice the pose against a wall. Stand facing the wall with your feet a few inches away from the wall. Place your hands on the wall at shoulder-height and lean your body towards the wall. Lower your body towards the wall, keeping your elbows hugged in towards your sides. This modification helps you to build strength and proper alignment without putting too much pressure on your wrists and shoulders.

Injury Prevention

As with any yoga pose, there is a risk of injury if Chaturanga Dandasana is not performed correctly. One common mistake is allowing your shoulders to drop below your elbows, which can put too much strain on your rotator cuff muscles and lead to shoulder injuries. To avoid this, keep your elbows hugged in towards your sides and your shoulders lifted away from your ears. Another common mistake is letting your lower back sag towards the ground, which can lead to lower back pain. Engage your core muscles throughout the pose, and keep your body in a straight line.

Chaturanga Dandasana is a challenging but essential yoga pose that helps to build upper body strength, tone the core, and improve body awareness. Proper alignment is crucial to prevent injuries, and modifications can be made to make the pose more accessible. Remember to engage your core, keep your elbows hugged in towards your sides, and maintain a straight line from your head to your heels. With practice and patience, you can master Chaturanga Dandasana and enjoy its many

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