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(898, 1, '2016-07-26 22:49:18', '2016-07-26 22:49:18', 'Have you ever hear that a goal properly set is halfway reach? AN idea is just a dream until you write it down then its a goal. Wikipedia define goal setting as \"Goal setting involves the development of an action plan designed to motivate and guide a person or group toward a goal.\" The misfortune in life is not being able to reach your goal but not having any. Don\'t worry you don\'t even have to be great to get started, but you have to start to become great. Everything can be accomplished if you break it down into smaller steps.\r\n\r\n[caption id=\"attachment_890\" align=\"alignright\" width=\"300\"]<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/07/IMG_1891.jpg\"><img class=\"size-medium wp-image-890\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/07/IMG_1891-300x260.jpg\" alt=\"Goal\" width=\"300\" height=\"260\" /></a> A speedometer with red needle pointing to Reach Goal, encouraging people to get motivated[/caption]\r\n<h3>Smart Goal setting is famous in fitness, let me explain</h3>\r\n<h3>S is for \"specific\"</h3>\r\nEvery goal should be clearly defined, not vague. For example you might say I want to lose weight, but how much weight. Instead try, I want to lose 15 pounds and commit to use 1 pounds a week\r\n<h3>M is for \"measurable\"</h3>\r\nCan you mesure you goal? If you say I want to be in shape, what does it mean? How can you mesure this? If you improve this goal you could say I want to be able to bike to work 3 times a week or I want to run 5 km without walking.\r\n<h3>A is for \"action-oriented\"</h3>\r\nWhat are the step you need to take to archive this goal? For example, you could say I want to run 5km without walking. First I will run for 30 seconds, walk 90 seconds, then second week run 1m and walk 1m, third week, I will run 1m, walk 30s. On the fourth week I will try to run the whole 5km without walking.\r\n<h3>R is for \"realistic\"</h3>\r\nIf you plan to lose 20 pounds in 1 month its 5 pounds a week, its unrealistic. A pounds equal 3500 calories. It might be more realistic to aim for 1 pounds a week. You can either cut 500 calories a day or cut 250 calories and burn 250 calories by adding extra physical activities. If you lose weight to fast might be unhealthy and can be pretty discouraging if you are not reasonable. Also building your fitness level take time, commitment and discipline to stay injury free. I often say to people its better to do 2-3 times a week but commit to it for months that doing 6-7 days a weeks and stopping after a couple week. Can also say the same about doing shorter workout 15-30 minutes each workout than 1-2 hours workout. Start slowly and progress from there.\r\n<h3>T is for \"timed\"</h3>\r\nYou need to set a time for your goal and also set mini goal and deadline for theses before you reach your main goal.\r\n<h3 style=\"text-align: center;\">Goal setting worksheet</h3>\r\n<strong>Then, ask yourself these questions:</strong>\r\n\r\nWhich days of the week can you realistically workout and exercise?\r\n\r\nHow much time are you commit to exercise each time?\r\n\r\nWhat barriers stop you from doing exercise, be honest? For example: time, money, support, pain, discomfort, mental thought, judgement, travel...\r\n\r\nList some strategies you could implement to help you remove your barriers. For example: having a personal training, having the support of your partner, find a way to exercise that you enjoy...\r\n\r\nSet short term goal (1-3 months), medium term goal (3-6 months) and long term goal (6 months to a year).\r\n\r\nWhat are the steps you need to have to archive your goal?\r\n\r\nWhat reward could you have to celebrate you reaching you short term goal, medium term and long term goal.\r\n\r\nWhat will you gain by reaching your goal?\r\n<h3 style=\"text-align: center;\">Different goals ideas, need to be refine, just starter</h3>\r\n<ul>\r\n 	<li>lower your body fat</li>\r\n 	<li>get stronger</li>\r\n 	<li>run a marathon</li>\r\n 	<li>master a skill (gymnastic, lifting weight, boxing, kayaking...)</li>\r\n 	<li>make fitness part of your lifestyle</li>\r\n 	<li>compete for an event</li>\r\n 	<li>be part of a group</li>\r\n 	<li>drink more water</li>\r\n 	<li>be injury free and pain free</li>\r\n 	<li>increase your mobility and flexibility</li>\r\n 	<li>improve your form and technique</li>\r\n</ul>\r\nWant more ideas, check this link: <a href=\"http://www.builtlean.com/2015/01/02/fitness-goal-ideas/\">25 fitness goal to get you in shape</a>\r\n\r\nGoal setting will be part of the <a href=\"http://www.choose2be.ca/8-week-online-program/\">8 week online program</a>.', 'Goal setting: why is it so important?', '', 'inherit', 'closed', 'closed', '', '878-revision-v1', '', '', '2016-07-26 22:49:18', '2016-07-26 22:49:18', '', 878, 'http://www.choose2be.ca/878-revision-v1/', 0, 'revision', '', 0),
(909, 1, '2016-07-28 19:08:19', '2016-07-28 19:08:19', 'Have you ever hear that a goal properly set is halfway reach? Wikipedia define goal setting as \"the development of an action plan designed to motivate and guide a person or group toward that objective.\" An idea is just a dream until you write it down then its a intention.  The misfortune in life is not being able to reach your goal but not having any. Don\'t worry you don\'t even have to be great to get started, but you have to start to become great. Everything can be accomplished if you break it down into smaller steps.\r\n<h3 style=\"text-align: center;\">Smart Goal setting is famous in fitness, let me explain</h3>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/07/IMG_1891.jpg\"><img class=\"size-medium wp-image-890\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/07/IMG_1891-300x260.jpg\" alt=\"Goal\" width=\"300\" height=\"260\" /></a>\r\n<h3>S is for \"specific\"</h3>\r\nEvery goal should be clearly defined, not vague. For example you might say I want to lose weight, but how much weight. Instead try, I want to lose 15 pounds and commit to use 1 pounds a week\r\n<h3></h3>\r\n<h3>M is for \"measurable\"</h3>\r\nCan you mesure your goal? If you say I want to be in shape, what does it mean? How can you mesure this? If you improve this goal you could say I want to be able to bike to work 3 times a week or I want to run 5 km without walking.\r\n<h3>A is for \"action-oriented\"</h3>\r\nWhat are the step you need to take to archive it? For example, you could say I want to run 5km without walking. First I will run for 30 seconds, walk 90 seconds, then second week run 1m and walk 1m, third week, I will run 1m, walk 30s. On the fourth week I will try to run the whole 5km without walking.\r\n<h3>R is for \"realistic\"</h3>\r\nIf you plan to lose 20 pounds in 1 month its 5 pounds a week, its unrealistic. A pounds equal 3500 calories. It might be more realistic to aim for 1 pounds a week. You can either cut 500 calories a day or cut 250 calories and burn 250 calories by adding extra physical activities. If you lose weight to fast might be unhealthy and can be pretty discouraging if you are not reasonable. Also building your fitness level take time, commitment and discipline to stay injury free. I often say to people its better to do 2-3 times a week but commit to it for months that doing 6-7 days a weeks and stopping after a couple week. Can also say the same about doing shorter workout 15-30 minutes each workout than 1-2 hours workout. Start slowly and progress from there.\r\n<h3>T is for \"timed\"</h3>\r\nYou need to set a time to archive what you want and also set mini objective and deadline for theses before you reach your main goal.\r\n<h3 style=\"text-align: center;\">Goal setting worksheet</h3>\r\n<strong>Then, ask yourself these questions:</strong>\r\n\r\nWhich days of the week can you realistically workout and exercise?\r\n\r\nHow much time are you commit to exercise each time?\r\n\r\nWhat barriers stop you from doing exercise, be honest? For example: time, money, support, pain, discomfort, mental thought, judgement, travel...\r\n\r\nList some strategies you could implement to help you remove your barriers. For example: having a personal training, having the support of your partner, find a way to exercise that you enjoy...\r\n\r\nSet short term goal (1-3 months), medium term goal (3-6 months) and long term goal (6 months to a year).\r\n\r\nWhat are the steps you need to have to archive your goal?\r\n\r\nWhat reward could you have to celebrate you reaching you short term goal, medium term and long term goal.\r\n\r\nWhat will you gain by reaching your goal?\r\n<h3 style=\"text-align: center;\">Different goals ideas, need to be refine, just starter</h3>\r\n<ul>\r\n 	<li>lower your body fat</li>\r\n 	<li>get stronger</li>\r\n 	<li>run a marathon</li>\r\n 	<li>master a skill (gymnastic, lifting weight, boxing, kayaking...)</li>\r\n 	<li>make fitness part of your lifestyle</li>\r\n 	<li>compete for an event</li>\r\n 	<li>be part of a group</li>\r\n 	<li>drink more water</li>\r\n 	<li>be injury free and pain free</li>\r\n 	<li>increase your mobility and flexibility</li>\r\n 	<li>improve your form and technique</li>\r\n</ul>\r\nWant more ideas, check this link: <a href=\"http://www.builtlean.com/2015/01/02/fitness-goal-ideas/\">25 fitness goal to get you in shape</a>\r\n\r\nThis will be part of the <a href=\"http://www.choose2be.ca/8-week-online-program/\">8 week online program</a>.', 'Goal setting: why is it so important?', '', 'inherit', 'closed', 'closed', '', '878-revision-v1', '', '', '2016-07-28 19:08:19', '2016-07-28 19:08:19', '', 878, 'http://www.choose2be.ca/878-revision-v1/', 0, 'revision', '', 0),
(899, 1, '2016-07-27 13:57:23', '2016-07-27 13:57:23', 'Have you ever hear that a goal properly set is halfway reach? Wikipedia define goal setting as \"Goal setting involves the development of an action plan designed to motivate and guide a person or group toward a goal.\"An idea is just a dream until you write it down then its a goal.  The misfortune in life is not being able to reach your goal but not having any. Don\'t worry you don\'t even have to be great to get started, but you have to start to become great. Everything can be accomplished if you break it down into smaller steps.\r\n<h3 style=\"text-align: center;\">Smart Goal setting is famous in fitness, let me explain</h3>\r\n[caption id=\"attachment_890\" align=\"alignright\" width=\"300\"]<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/07/IMG_1891.jpg\"><img class=\"size-medium wp-image-890\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/07/IMG_1891-300x260.jpg\" alt=\"Goal\" width=\"300\" height=\"260\" /></a> A speedometer with red needle pointing to Reach Goal, encouraging people to get motivatedSmart Goal setting is famous in fitness, let me explain[/caption]\r\n<h3>S is for \"specific\"</h3>\r\nEvery goal should be clearly defined, not vague. For example you might say I want to lose weight, but how much weight. Instead try, I want to lose 15 pounds and commit to use 1 pounds a week\r\n<h3>M is for \"measurable\"</h3>\r\nCan you mesure you goal? If you say I want to be in shape, what does it mean? How can you mesure this? If you improve this goal you could say I want to be able to bike to work 3 times a week or I want to run 5 km without walking.\r\n<h3>A is for \"action-oriented\"</h3>\r\nWhat are the step you need to take to archive this goal? For example, you could say I want to run 5km without walking. First I will run for 30 seconds, walk 90 seconds, then second week run 1m and walk 1m, third week, I will run 1m, walk 30s. On the fourth week I will try to run the whole 5km without walking.\r\n<h3>R is for \"realistic\"</h3>\r\nIf you plan to lose 20 pounds in 1 month its 5 pounds a week, its unrealistic. A pounds equal 3500 calories. It might be more realistic to aim for 1 pounds a week. You can either cut 500 calories a day or cut 250 calories and burn 250 calories by adding extra physical activities. If you lose weight to fast might be unhealthy and can be pretty discouraging if you are not reasonable. Also building your fitness level take time, commitment and discipline to stay injury free. I often say to people its better to do 2-3 times a week but commit to it for months that doing 6-7 days a weeks and stopping after a couple week. Can also say the same about doing shorter workout 15-30 minutes each workout than 1-2 hours workout. Start slowly and progress from there.\r\n<h3>T is for \"timed\"</h3>\r\nYou need to set a time for your goal and also set mini goal and deadline for theses before you reach your main goal.\r\n<h3 style=\"text-align: center;\">Goal setting worksheet</h3>\r\n<strong>Then, ask yourself these questions:</strong>\r\n\r\nWhich days of the week can you realistically workout and exercise?\r\n\r\nHow much time are you commit to exercise each time?\r\n\r\nWhat barriers stop you from doing exercise, be honest? For example: time, money, support, pain, discomfort, mental thought, judgement, travel...\r\n\r\nList some strategies you could implement to help you remove your barriers. For example: having a personal training, having the support of your partner, find a way to exercise that you enjoy...\r\n\r\nSet short term goal (1-3 months), medium term goal (3-6 months) and long term goal (6 months to a year).\r\n\r\nWhat are the steps you need to have to archive your goal?\r\n\r\nWhat reward could you have to celebrate you reaching you short term goal, medium term and long term goal.\r\n\r\nWhat will you gain by reaching your goal?\r\n<h3 style=\"text-align: center;\">Different goals ideas, need to be refine, just starter</h3>\r\n<ul>\r\n 	<li>lower your body fat</li>\r\n 	<li>get stronger</li>\r\n 	<li>run a marathon</li>\r\n 	<li>master a skill (gymnastic, lifting weight, boxing, kayaking...)</li>\r\n 	<li>make fitness part of your lifestyle</li>\r\n 	<li>compete for an event</li>\r\n 	<li>be part of a group</li>\r\n 	<li>drink more water</li>\r\n 	<li>be injury free and pain free</li>\r\n 	<li>increase your mobility and flexibility</li>\r\n 	<li>improve your form and technique</li>\r\n</ul>\r\nWant more ideas, check this link: <a href=\"http://www.builtlean.com/2015/01/02/fitness-goal-ideas/\">25 fitness goal to get you in shape</a>\r\n\r\nGoal setting will be part of the <a href=\"http://www.choose2be.ca/8-week-online-program/\">8 week online program</a>.', 'Goal setting: why is it so important?', '', 'inherit', 'closed', 'closed', '', '878-revision-v1', '', '', '2016-07-27 13:57:23', '2016-07-27 13:57:23', '', 878, 'http://www.choose2be.ca/878-revision-v1/', 0, 'revision', '', 0),
(900, 1, '2016-08-03 08:00:55', '2016-08-03 08:00:55', '<p style=\"text-align: justify;\">Food journaling is the new trend to lose weight. Have you ever counted your calorie intake? Did you know that not every calorie count as the same? Some of you might wonder why I don\'t put much emphasis on calorie counting; not every calorie equals the same and breakdown equally inside your body. Food is more than calories, it is nutrients, vitamins, fiber, anti-oxidants and super-foods.</p>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Food-journaling.jpg\"><img class=\"alignright wp-image-906 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Food-journaling-300x200.jpg\" alt=\"Food journaling- calorie counting - weight loss - nutrition - nanaimo - healthy living - 8 week online program\" width=\"300\" height=\"200\" /></a>\r\n<p style=\"text-align: justify;\">What is food journaling and why should you try it? It\'s quite simple: Write down everything you eat and the size of the portion. You can even add the time you ate, with who you ate, the mood you were in when you ate. For example: Were you angry, bored, lonely, happy, hungry, full, satisfied, sick? Another thing you can add to your journaling is add the way the food made you feel. Did it give you belly cramps, gas, made you cranky, fatigued, energized? After a while it will be easier to figure out how food affects you and which one could be a good idea to eliminate from your diet. This will bring awareness to what you are putting into your mouth and you will be able to sit down and monitor your diet better.</p>\r\n\r\n<h3 style=\"text-align: center;\">List of reasons why you should try food journaling</h3>\r\n<ul>\r\n 	<li style=\"text-align: justify;\">To bring awareness into your eating habits. Then to be able to make better choices. Instead of concentrating on calorie counting you can see what your habits are, find the trigger and reprogram yourself to have healthier eating habits.</li>\r\n 	<li style=\"text-align: justify;\">Calorie counting is not accurate; \"Calorie information on packaged foods is legally allowed to be off by 20%. Restaurant menus have also been shown to be pretty far off the mark in the calorie estimates they print.\" Are you surprised about that? (http://summertomato.com/7-reasons-keeping-a-food-journal-is-better-than-counting-calories)</li>\r\n 	<li style=\"text-align: justify;\">Calories intake change daily. Depending on how much you move, how much you think because your brain require calories... There are so many different factors that can determine how much calories you need.</li>\r\n 	<li style=\"text-align: justify;\">Calorie counting doesn\'t account for the difference between whole food versus processed food. The quality of the food should be the most important thing and this can be neglected when you focus on calorie counting.</li>\r\n 	<li>Counting calories can become compulsive, you can lose the pleasure of eating and it doesn\'t teach you much.</li>\r\n</ul>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Calories-are-not-equal.jpg\"><img class=\"alignnone wp-image-959 size-full\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Calories-are-not-equal.jpg\" alt=\"Food journaling- calorie counting - weight loss - nutrition - nanaimo - healthy living - 8 week online program - calories are not all equal\" width=\"249\" height=\"203\" /></a> <a href=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Nutrition-Myth-calories-are-not-created-equal.jpg\"><img class=\"alignnone wp-image-961 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Nutrition-Myth-calories-are-not-created-equal-300x247.jpg\" alt=\"Food journaling- calorie counting - weight loss - nutrition - nanaimo - healthy living - 8 week online program - calories are not all equal\" width=\"300\" height=\"247\" /></a>\r\n<p style=\"text-align: justify;\">Having a food journal is only a temporary thing to bring awareness, to share with others and seek help. Once you find your habits you can get a healthier eating habit and stop journaling.</p>\r\n<p style=\"text-align: justify;\">This will be part of the <a href=\"http://www.choose2be.ca/product/8-week-online-register/\">8 week online program</a>.</p>', 'Food journaling versus calorie counting', '', 'publish', 'open', 'open', '', 'nanaimo-food-journaling', '', '', '2017-09-13 20:38:21', '2017-09-13 20:38:21', '', 0, 'http://www.choose2be.ca/?p=900', 0, 'post', '', 0),
(903, 1, '2016-07-28 03:07:14', '2016-07-28 03:07:14', 'Food journaling is the new trend to lose weight. Have you ever counted your calorie intake? Did you know that not every calorie count as the same? Some of you might wonder why I don\'t put much emphasis on calorie counting; not every calorie equals the same and breakdown equally inside your body. Food is more than calories, its nutrients, vitamins, fiber, anti-oxidant, super-food.\r\n\r\n&nbsp;\r\n\r\nWhat is food journaling and why should you try it? It\'s quite simple: you write down everything you eat, the size of the portion. You can even add the time you ate, with who you ate, the mood you were in when you ate. For example: were you angry, bored, lonely, happy, hungry, full, satisfied, sick? Another thing you can add to your journaling is add the way the food made you feel. Did it give you belly cramps, gas, made you cranky, fatigued, energized ? After a while it will be easier to figure out how food affects you and which one could be a good idea kto eliminate from your diet. This will bring awareness to what you are putting into your mouth and you will be able to sit down and monitor your diet better.\r\n\r\n&nbsp;\r\n\r\nList of reasons why you should try food journaling:\r\n\r\n&nbsp;\r\n\r\nTo bring awareness into your eating habits. Then to be able to make better choices. Instead of concentrating on calorie counting you can see what your habits are, find the trigger and reprogram yourself to have healthier eating habits.\r\n\r\nCalorie counting is not accurate; \"Calorie information on packaged foods is legally allowed to be off by 20%. Restaurant menus have also been shown to be pretty far off the mark in the calorie estimates they print.\" Are you surprised about that? (http://summertomato.com/7-reasons-keeping-a-food-journal-is-better-than-counting-calories)\r\n\r\nCalories intake change daily. Depending on how much you move, how much you think because your brain require calories... There are so many different factors that can determine how much calories you need.\r\n\r\nCalorie counting doesn\'t account for the difference between whole food versus processed food. The quality of the food should be the most important thing and this can be neglected when you focus on calorie counting.\r\n\r\nCounting calories can become compulsive, you can lose the pleasure of eating and it doesn\'t teach you much.\r\n\r\nHaving a food journal is only a temporary thing to bring awareness, to share with others and seek help. Once you find your habits you can get a healthier eating habit and stop journaling.', 'Food journaling versus calorie counting', '', 'inherit', 'closed', 'closed', '', '900-revision-v1', '', '', '2016-07-28 03:07:14', '2016-07-28 03:07:14', '', 900, 'http://www.choose2be.ca/900-revision-v1/', 0, 'revision', '', 0),
(902, 1, '2016-07-27 20:46:23', '2016-07-27 20:46:23', '<p style=\"text-align: justify;\">Food journaling is the new trend to lose weight. Have you ever counted your calories intake? Did you know that not every calories count as the same? Some of you might wonder why I don\'t put much emphasize on calorie counting; not every calorie equal the same and breakdown equally inside your body. Food is more that calories, its nutrients, vitamins, fiber, anti-oxidant, super-food.</p>\r\n<p style=\"text-align: justify;\">What is food journaling and why should you try it? It\'s quite simple: you write down everything you eat, the portion. You can even add the time you ate, with who you ate, the mood you were in when you ate. For example: were you angry, bore, lonely, happy, hungry, full, satisfied, sick? An other thing you can add to your journaling is the way the food made you feel. Did it gave you belly cramp, gas, crankiness, fatigue, energy? Then it will be easier to figure out how food affect you and that could be a good idea to eliminate from your diet. This will bring awareness to what you are putting into your mouth and you will be able to sit down and access your diet better.</p>\r\n\r\n<h3 style=\"text-align: center;\">List of reasons why you should try food journaling</h3>\r\n<ul>\r\n 	<li style=\"text-align: justify;\">Bring awareness to what your eating habit. Then to be able to make better choices. Instead of concentrating on calories counting you can see what your habit are, find the trigger and reprogram yourself to have healthier eating habit.</li>\r\n 	<li style=\"text-align: justify;\">Calorie counting is not accurate; \"Calorie information on packaged foods is <em>legally</em> allowed to be off by 20%. Restaurant menus have also been shown to be pretty far off the mark in the calorie estimates they print.\" Are you surprise about that? (http://summertomato.com/7-reasons-keeping-a-food-journal-is-better-than-counting-calories)</li>\r\n 	<li style=\"text-align: justify;\">Calories intake change daily. Depending how much we move, how much we think because our brain require calories... There are so many different factor that can determine how much calories we need.</li>\r\n 	<li style=\"text-align: justify;\">Calorie counting doesn\'t account whole food versus process food. The quality of the food should be the most important thing and this can be neglected when you focus on calorie counting.</li>\r\n 	<li style=\"text-align: justify;\">Counting calorie can become neurotic, you lose the pleasure of eating  it doesn\'t teach you much.</li>\r\n</ul>\r\n<p style=\"text-align: justify;\">When you have a food journal is only temporary to bring awareness, to share with other and seek help. Once you find your habit you can get healthier eating habit and stop journaling.</p>', 'Food journaling versus calorie counting', '', 'inherit', 'closed', 'closed', '', '900-revision-v1', '', '', '2016-07-27 20:46:23', '2016-07-27 20:46:23', '', 900, 'http://www.choose2be.ca/900-revision-v1/', 0, 'revision', '', 0),
(901, 1, '2016-07-27 20:36:49', '2016-07-27 20:36:49', '<p style=\"text-align: justify;\">Food journaling is the new trend to lose weight. Have you ever counted your calories intake? Did you know that not every calories count as the same? Some of you might wonder why I don\'t put much emphasize on calorie counting; not every calorie equal the same and breakdown equally inside your body. Food is more that calories, its nutrients, vitamins, fiber, anti-oxidant, super-food.</p>\r\n<p style=\"text-align: justify;\">What is food journaling and why should you try it? It\'s quite simple: you write down everything you eat, the portion. You can even add the time you ate, with who you ate, the mood you were in when you ate. For example: were you angry, bore, lonely, happy, hungry, full, satisfied, sick? An other thing you can add to your journaling is the way the food made you feel. Did it gave you belly cramp, gas, crankiness, fatigue, energy? Then it will be easier to figure out how food affect you and that could be a good idea to eliminate from your diet. This will bring awareness to what you are putting into your mouth and you will be able to sit down and access your diet better. I made a list for more reasons why you should try food journaling for a while instead of counting calories.</p>\r\n\r\n<ul>\r\n 	<li style=\"text-align: justify;\">Bring awareness to what your eating habit. Then to be able to make better choices. Instead of concentrating on calories counting you can see what your habit are, find the trigger and reprogram yourself to have healthier eating habit.</li>\r\n 	<li style=\"text-align: justify;\">Calorie counting is not accurate; \"Calorie information on packaged foods is <em>legally</em> allowed to be off by 20%. Restaurant menus have also been shown to be pretty far off the mark in the calorie estimates they print.\" Are you surprise about that? (http://summertomato.com/7-reasons-keeping-a-food-journal-is-better-than-counting-calories)</li>\r\n 	<li style=\"text-align: justify;\">Calories intake change daily. Depending how much we move, how much we think because our brain require calories... There are so many different factor that can determine how much calories we need.</li>\r\n 	<li style=\"text-align: justify;\">Calorie counting doesn\'t account whole food versus process food. The quality of the food should be the most important thing and this can be neglected when you focus on calorie counting.</li>\r\n 	<li style=\"text-align: justify;\">Counting calorie can become neurotic, you lose the pleasure of eating  it doesn\'t teach you much.</li>\r\n</ul>\r\n<p style=\"text-align: justify;\">When you have a food journal is only temporary to bring awareness, to share with other and seek help. Once you find your habit you can get healthier eating habit and stop journaling.</p>', 'Food journaling versus calorie counting', '', 'inherit', 'closed', 'closed', '', '900-revision-v1', '', '', '2016-07-27 20:36:49', '2016-07-27 20:36:49', '', 900, 'http://www.choose2be.ca/900-revision-v1/', 0, 'revision', '', 0),
(905, 1, '2016-07-28 14:13:17', '2016-07-28 14:13:17', '<h3 style=\"text-align: center;\"><strong>10 reasons to practice handstand</strong></h3>\r\n<p style=\"text-align: justify;\">I have been committing to learn and practice handstand. They are part of my <a href=\"http://www.choose2be.ca/yoga/\">Yoga</a> practice, <a href=\"http://www.choose2be.ca/product/global-bodyweight-athlete-training-program/\">Bodyweight Training Program</a> and I even use some variations into my <a href=\"http://www.choose2be.ca/group-fitness-classes/\">Bootcamp</a> sometime. They are so exciting for me and full of surprises. Some day I am strong and balanced while others day it doesn’t work. It requires lots of discipline and consistency to master this movement. and you might need motivation before investing time into it. I listed 10 reasons why you can integrate handstands in your current training.</p>\r\n<p style=\"text-align: justify;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/07/handstand-full.jpg\"><img class=\"alignright wp-image-904 size-medium\" title=\"handstand\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/07/handstand-full-185x300.jpg\" alt=\"handstand full\" width=\"185\" height=\"300\" /></a>1- Did you know that practicing handstands could <strong>boost your mood</strong>? After researching about handstands I was so surprise to discover that they can make you feel happier because of all the blood flowing to your brain. “They can help your mood in by reducing the production of the stress hormone, cortisol, which can not only de-stress you in the short-term but could also help relieve minor depression and anxiety.”<a href=\"http://www.mindbodygreen.com/0-11284/5-reasons-you-should-do-handstands-every-day.html\">(1)</a></p>\r\n 2- Handstands are a weight bearing exercise that <strong>strengthens your bones</strong> from wrist, shoulder, arms, and spine, making you less prone to osteoporosis. Your bones will thank you.\r\n\r\n3 &amp; 4- Being upside down <strong>increases the circulation</strong> to your upper body and lungs, <strong>helps with breathing</strong> while stretching the diaphragm.\r\n<p style=\"text-align: justify;\">5- <strong>Connects all kinetic chain in your body</strong>; everything in your body is interconnected. Handstands require constant communication, neuromuscular efficiency, and amazing proprioception to maintain balance.</p>\r\n<p style=\"text-align: justify;\">6- It will <strong>teach you total body tension</strong> and that will be transferable to other training you will do. They train your body to be one unit and increase activation and stabilization of all muscles, core, spine, shoulder girdle…</p>\r\n<p style=\"text-align: justify;\">7- While researching about handstands I discovered that they can also <strong>stimulate the endocrine system</strong>. Your endocrine system is responsible for regulating mood, growth, development, tissue function, metabolism, sexual functions and other bodily functions. “When the body is turned upside down and blood moves to the head, the pituitary gland is stimulated which helps to set a point for healthy body weight. The inversion also brings blood to the thyroid glands to help regulate the production of T3 and T4 (thyroid hormones), which also affects metabolism.” <a href=\"http://www.livestrong.com/article/319675-the-many-benefits-of-handstands-for-health/\">(2)</a></p>\r\n<p style=\"text-align: justify;\">8- Handstands can <strong>make you a better person</strong>, lol. Seriously, it help you move through mental barriers and release fear. Handstands build confidence, perseverance and faith; you can bring theses qualities into your life. They will help you face the challenges in your life.</p>\r\n<p style=\"text-align: justify;\"> 9- They <strong>bring you into present moment</strong>. If you don’t pay attention, you fall. You have to clear the mind, let go of mental chatter and pay attention to what is happening, because there is a lot happening.</p>\r\n10- Lastly, you probably knew this one, it <strong>build strength</strong>. As B.K.S. Iyengar, said, “it develops the body harmoniously. It strengthens the shoulders, arms and wrists and expands the chest fully.”\r\n<p style=\"text-align: justify;\">If you want to learn handstand I highly recommend you to watch the <a href=\"http://www.choose2be.ca/product/hand-balancing-for-bodyweight-athlete/\">Hand Balancing program</a> for from Mike Finch. He take you though so many progressions and variations to get strong handstand. Handstand are also part of <a href=\"http://www.choose2be.ca/product/global-bodyweight-athlete-training-program/\">Bodyweight athlete program</a>. You can also ask your <a href=\"http://www.choose2be.ca/personaltraining/\">personal trainer</a> and/or <a href=\"http://www.choose2be.ca/yoga/\">yoga</a> instructor to help you so you can progress faster.</p>\r\nI also made this video of different variations I\'ve been practicing. Enjoy!\r\n\r\n[embed]https://youtu.be/hXBemnCIgy8[/embed]', 'Why practicing handstand?', '', 'inherit', 'closed', 'closed', '', '875-revision-v1', '', '', '2016-07-28 14:13:17', '2016-07-28 14:13:17', '', 875, 'http://www.choose2be.ca/875-revision-v1/', 0, 'revision', '', 0),
(906, 1, '2016-07-28 14:30:39', '2016-07-28 14:30:39', '', 'Food journaling', '', 'inherit', 'open', 'closed', '', 'food-journaling-2', '', '', '2016-12-04 17:57:38', '2016-12-04 17:57:38', '', 900, 'http://www.choose2be.ca/wp-content/uploads/2016/07/Food-journaling.jpg', 0, 'attachment', 'image/jpeg', 0),
(907, 1, '2016-07-28 14:34:59', '2016-07-28 14:34:59', '<p style=\"text-align: justify;\">Food journaling is the new trend to lose weight. Have you ever counted your calorie intake? Did you know that not every calorie count as the same? Some of you might wonder why I don\'t put much emphasis on calorie counting; not every calorie equals the same and breakdown equally inside your body. Food is more than calories, its nutrients, vitamins, fiber, anti-oxidant, super-food.</p>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Food-journaling.jpg\"><img class=\"size-medium wp-image-906 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Food-journaling-300x200.jpg\" alt=\"Food journaling\" width=\"300\" height=\"200\" /></a>\r\n<p style=\"text-align: justify;\">What is food journaling and why should you try it? It\'s quite simple: you write down everything you eat, the size of the portion. You can even add the time you ate, with who you ate, the mood you were in when you ate. For example: were you angry, bored, lonely, happy, hungry, full, satisfied, sick? Another thing you can add to your journaling is add the way the food made you feel. Did it give you belly cramps, gas, made you cranky, fatigued, energized ? After a while it will be easier to figure out how food affects you and which one could be a good idea to eliminate from your diet. This will bring awareness to what you are putting into your mouth and you will be able to sit down and monitor your diet better.</p>\r\n\r\n<h3 style=\"text-align: center;\">List of reasons why you should try food journaling</h3>\r\n<ul>\r\n 	<li style=\"text-align: justify;\">To bring awareness into your eating habits. Then to be able to make better choices. Instead of concentrating on calorie counting you can see what your habits are, find the trigger and reprogram yourself to have healthier eating habits.</li>\r\n 	<li style=\"text-align: justify;\">Calorie counting is not accurate; \"Calorie information on packaged foods is legally allowed to be off by 20%. Restaurant menus have also been shown to be pretty far off the mark in the calorie estimates they print.\" Are you surprised about that? (http://summertomato.com/7-reasons-keeping-a-food-journal-is-better-than-counting-calories)</li>\r\n 	<li style=\"text-align: justify;\">Calories intake change daily. Depending on how much you move, how much you think because your brain require calories... There are so many different factors that can determine how much calories you need.</li>\r\n 	<li style=\"text-align: justify;\">Calorie counting doesn\'t account for the difference between whole food versus processed food. The quality of the food should be the most important thing and this can be neglected when you focus on calorie counting.</li>\r\n 	<li>Counting calories can become compulsive, you can lose the pleasure of eating and it doesn\'t teach you much.</li>\r\n</ul>\r\n<p style=\"text-align: justify;\">Having a food journal is only a temporary thing to bring awareness, to share with others and seek help. Once you find your habits you can get a healthier eating habit and stop journaling.</p>', 'Food journaling versus calorie counting', '', 'inherit', 'closed', 'closed', '', '900-revision-v1', '', '', '2016-07-28 14:34:59', '2016-07-28 14:34:59', '', 900, 'http://www.choose2be.ca/900-revision-v1/', 0, 'revision', '', 0),
(910, 1, '2016-07-28 19:13:34', '2016-07-28 19:13:34', '', 'Body composition', '', 'inherit', 'open', 'closed', '', 'body-composition', '', '', '2016-07-28 19:13:34', '2016-07-28 19:13:34', '', 887, 'http://www.choose2be.ca/wp-content/uploads/2016/07/Body-composition.jpg', 0, 'attachment', 'image/jpeg', 0),
(911, 1, '2016-07-28 19:13:40', '2016-07-28 19:13:40', '', 'Marathoner versus Sprinter', '', 'inherit', 'open', 'closed', '', 'marathoner-versus-sprinter', '', '', '2016-07-28 19:13:40', '2016-07-28 19:13:40', '', 887, 'http://www.choose2be.ca/wp-content/uploads/2016/07/Marathoner-versus-Sprinter.jpg', 0, 'attachment', 'image/jpeg', 0),
(912, 1, '2016-07-28 19:13:53', '2016-07-28 19:13:53', '', 'Muscle versus fat', '', 'inherit', 'open', 'closed', '', 'muscle-versus-fat', '', '', '2016-07-28 19:29:47', '2016-07-28 19:29:47', '', 887, 'http://www.choose2be.ca/wp-content/uploads/2016/07/Muscle-versus-fat.jpg', 0, 'attachment', 'image/jpeg', 0),
(913, 1, '2016-07-28 19:32:54', '2016-07-28 19:32:54', 'So many people want to lose weight but not so often I hear people wanting to lose fat. When I was young I dod lots of cardio in hope of being skinny, that was a long time ago. Now I mainly do weight baring exercise to be strong and injury free. I often ask people what are their goal and I am in shock each time I hear someone saying they want to be skinny. I believe strong is the new skinny and they are so many advantage to be strong and healthy. First lets clarify muscle versus fat.\r\n\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Muscle-versus-fat.jpg\"><img class=\"size-medium wp-image-912 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Muscle-versus-fat-300x231.jpg\" alt=\"Muscle versus fat\" width=\"300\" height=\"231\" /></a>Clients often tell me they just want to lose 5 or 10 pounds to “lean out.” (Sound familiar?) But you’ve probably heard the old “muscle weighs more than fat” line. While that’s not technically true (a pound is a pound), it is true that a pound of muscle is denser and takes up less space than a pound of fat. So if your goal is to shed pounds, you really should be aiming to lose body fat and gain (or retain) muscle. Essentially, you’re hoping to shift your body composition and lower your body fat percentage. You can measure this in a number of ways: You can ask a trainer at your gym to test it using skinfold calipers, you can try a body-comp scale or monitor that uses bioimpedance (where you stand on or hold metal pads and a current determines your body composition), or you can go to a special lab for a more accurate (though pricier) air- or water-displacement test. Keep in mind that the first two options aren’t 100-percent accurate, but as long as the measurements are done under the same general conditions, you’ll be able to get a pretty good look at your progress.', 'Muscle versus Fat', '', 'inherit', 'closed', 'closed', '', '887-revision-v1', '', '', '2016-07-28 19:32:54', '2016-07-28 19:32:54', '', 887, 'http://www.choose2be.ca/887-revision-v1/', 0, 'revision', '', 0),
(914, 1, '2016-07-28 20:22:23', '2016-07-28 20:22:23', 'Have you ever hear that a goal properly set is halfway reach? Wikipedia define goal setting as \"the development of an action plan designed to motivate and guide a person or group toward that objective.\" An idea is just a dream until you write it down then its a intention.  The misfortune in life is not being able to reach your goal but not having any. Don\'t worry you don\'t even have to be great to get started, but you have to start to become great. Everything can be accomplished if you break it down into smaller steps.\r\n<h3 style=\"text-align: center;\">Smart Goal setting is famous in fitness, let me explain</h3>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/07/IMG_1891.jpg\"><img class=\"size-medium wp-image-890\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/07/IMG_1891-300x260.jpg\" alt=\"Goal\" width=\"300\" height=\"260\" /></a>\r\n<h3>S is for \"specific\"</h3>\r\nEvery goal should be clearly defined, not vague. For example you might say I want to lose weight, but how much weight. Instead try, I want to lose 15 pounds and commit to use 1 pounds a week\r\n<h3></h3>\r\n<h3>M is for \"measurable\"</h3>\r\nCan you mesure your goal? If you say I want to be in shape, what does it mean? How can you mesure this? If you improve this goal you could say I want to be able to bike to work 3 times a week or I want to run 5 km without walking.\r\n<h3>A is for \"action-oriented\"</h3>\r\nWhat are the step you need to take to archive it? For example, you could say I want to run 5km without walking. First I will run for 30 seconds, walk 90 seconds, then second week run 1m and walk 1m, third week, I will run 1m, walk 30s. On the fourth week I will try to run the whole 5km without walking.\r\n<h3>R is for \"realistic\"</h3>\r\nIf you plan to lose 20 pounds in 1 month its 5 pounds a week, its unrealistic. A pounds equal 3500 calories. It might be more realistic to aim for 1 pounds a week. You can either cut 500 calories a day or cut 250 calories and burn 250 calories by adding extra physical activities. If you lose weight to fast might be unhealthy and can be pretty discouraging if you are not reasonable. Also building your fitness level take time, commitment and discipline to stay injury free. I often say to people its better to do 2-3 times a week but commit to it for months that doing 6-7 days a weeks and stopping after a couple week. Can also say the same about doing shorter workout 15-30 minutes each workout than 1-2 hours workout. Start slowly and progress from there.\r\n<h3>T is for \"timed\"</h3>\r\nYou need to set a time to archive what you want and also set mini objective and deadline for theses before you reach your main goal.\r\n<h3 style=\"text-align: center;\">Goal setting worksheet</h3>\r\n<strong>Then, ask yourself these questions:</strong>\r\n\r\nWhich days of the week can you realistically workout and exercise?\r\n\r\nHow much time are you commit to exercise each time?\r\n\r\nWhat barriers stop you from doing exercise, be honest? For example: time, money, support, pain, discomfort, mental thought, judgement, travel...\r\n\r\nList some strategies you could implement to help you remove your barriers. For example: having a personal training, having the support of your partner, find a way to exercise that you enjoy...\r\n\r\nSet short term goal (1-3 months), medium term goal (3-6 months) and long term goal (6 months to a year).\r\n\r\nWhat are the steps you need to have to archive your goal?\r\n\r\nWhat reward could you have to celebrate you reaching you short term goal, medium term and long term goal.\r\n\r\nWhat will you gain by reaching your goal?\r\n<h3 style=\"text-align: center;\">Different goals ideas, need to be refine, just starter</h3>\r\n<ul>\r\n 	<li>lower your body fat</li>\r\n 	<li>get stronger</li>\r\n 	<li>run a marathon</li>\r\n 	<li>master a skill (gymnastic, lifting weight, boxing, kayaking...)</li>\r\n 	<li>make fitness part of your lifestyle</li>\r\n 	<li>compete for an event</li>\r\n 	<li>be part of a group</li>\r\n 	<li>drink more water</li>\r\n 	<li>be injury free and pain free</li>\r\n 	<li>increase your mobility and flexibility</li>\r\n 	<li>improve your form and technique</li>\r\n</ul>\r\nWant more ideas, check this link: <a href=\"http://www.builtlean.com/2015/01/02/fitness-goal-ideas/\">25 fitness goal to get you in shape</a>\r\n\r\nThis will be part of the <a href=\"http://www.choose2be.ca/8-week-online-program/\">8 week online program</a> with biweekly group workshop.', 'Goal setting: why is it so important?', '', 'inherit', 'closed', 'closed', '', '878-revision-v1', '', '', '2016-07-28 20:22:23', '2016-07-28 20:22:23', '', 878, 'http://www.choose2be.ca/878-revision-v1/', 0, 'revision', '', 0),
(915, 1, '2016-07-28 20:22:55', '2016-07-28 20:22:55', '<p style=\"text-align: justify;\">Food journaling is the new trend to lose weight. Have you ever counted your calorie intake? Did you know that not every calorie count as the same? Some of you might wonder why I don\'t put much emphasis on calorie counting; not every calorie equals the same and breakdown equally inside your body. Food is more than calories, its nutrients, vitamins, fiber, anti-oxidant, super-food.</p>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Food-journaling.jpg\"><img class=\"size-medium wp-image-906 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Food-journaling-300x200.jpg\" alt=\"Food journaling\" width=\"300\" height=\"200\" /></a>\r\n<p style=\"text-align: justify;\">What is food journaling and why should you try it? It\'s quite simple: you write down everything you eat, the size of the portion. You can even add the time you ate, with who you ate, the mood you were in when you ate. For example: were you angry, bored, lonely, happy, hungry, full, satisfied, sick? Another thing you can add to your journaling is add the way the food made you feel. Did it give you belly cramps, gas, made you cranky, fatigued, energized ? After a while it will be easier to figure out how food affects you and which one could be a good idea to eliminate from your diet. This will bring awareness to what you are putting into your mouth and you will be able to sit down and monitor your diet better.</p>\r\n\r\n<h3 style=\"text-align: center;\">List of reasons why you should try food journaling</h3>\r\n<ul>\r\n 	<li style=\"text-align: justify;\">To bring awareness into your eating habits. Then to be able to make better choices. Instead of concentrating on calorie counting you can see what your habits are, find the trigger and reprogram yourself to have healthier eating habits.</li>\r\n 	<li style=\"text-align: justify;\">Calorie counting is not accurate; \"Calorie information on packaged foods is legally allowed to be off by 20%. Restaurant menus have also been shown to be pretty far off the mark in the calorie estimates they print.\" Are you surprised about that? (http://summertomato.com/7-reasons-keeping-a-food-journal-is-better-than-counting-calories)</li>\r\n 	<li style=\"text-align: justify;\">Calories intake change daily. Depending on how much you move, how much you think because your brain require calories... There are so many different factors that can determine how much calories you need.</li>\r\n 	<li style=\"text-align: justify;\">Calorie counting doesn\'t account for the difference between whole food versus processed food. The quality of the food should be the most important thing and this can be neglected when you focus on calorie counting.</li>\r\n 	<li>Counting calories can become compulsive, you can lose the pleasure of eating and it doesn\'t teach you much.</li>\r\n</ul>\r\n<p style=\"text-align: justify;\">Having a food journal is only a temporary thing to bring awareness, to share with others and seek help. Once you find your habits you can get a healthier eating habit and stop journaling.</p>\r\n<p style=\"text-align: justify;\">This will be part of the <a href=\"http://www.choose2be.ca/8-week-online-program/\">8 week online program</a> with biweekly group workshop.</p>', 'Food journaling versus calorie counting', '', 'inherit', 'closed', 'closed', '', '900-revision-v1', '', '', '2016-07-28 20:22:55', '2016-07-28 20:22:55', '', 900, 'http://www.choose2be.ca/900-revision-v1/', 0, 'revision', '', 0);
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(917, 1, '2016-07-29 21:34:00', '2016-07-29 21:34:00', '<p class=\"p1\">So many people want to lose weight but it is not so often that I hear people wanting to lose fat. When I was young I did lots of cardio in hope of being skinny, that was a long time ago. Now I mainly do weight bearing exercises to be strong and remain injury free. I often ask people what their goals are and I am in shock each time I hear someone say that they want to be skinny. I believe strong is the new skinny and there are so many advantages to being strong and healthy. First lets clarify muscle versus fat.</p>\r\n<p class=\"p2\"><b>Myth: Muscle weighs more than fat</b></p>\r\n<p class=\"p1\">So many people say muscle weighs more than fat. Actually that is not true. 1 pound of muscle and 1 pound of fat weigh the same. Although its not the same density. Look at the picture and see how much more space fat takes compared to muscle. That is why you should not worry about the scale when you start working out but see results by how your clothes suit you. So the goal is to change your body composition by having more muscle and less fat.</p>\r\n<p class=\"p2\"><b>Body composition affect the way you look</b></p>\r\n<p class=\"p1\">This picture show a men and women on 2 different rows having the same weight but with different body composition. The % written above them is their fat percentage. So as you can see, because an image is worth a thousand words, having more muscle versus fat can affect your body image a lot. Some of you might already wonder how do I know how much body fat my body carries?There are a few different ways to find out.</p>\r\n<p class=\"p2\"><b>How do you mesure body fat?</b></p>\r\n<p class=\"p5\">The most accurate way is body submersion also call hydrostatic weighing. \"Hydrostatic weighing, also referred to as underwater weighing, hydrostatic body composition analysis,and hydrodensitometry, is a</p>\r\n<p class=\"p5\">technique for measuring the mass per unit volume of a living person\'s body. \" Wikipedia says That not many people can afford that and this helped design other ways of knowing someone\'s fat percentage. For example using a fat caliper; most <a href=\"http://www.choose2be.ca/personaltraining/\"><span class=\"s1\">personal train</span></a>ers use this tool to help their clients access fat percentage. Another way is by using a biometrical impedance scale, if you want to know more about it, check this <a href=\"https://en.wikipedia.org/wiki/Bioelectrical_impedance_analysis\"><span class=\"s1\">wikipedia link</span></a>. I have used a fews different varieties of these scale and I am not convinced how accurate they are, because so many things can interfere in the reading. When I did my body fitness competition I was so surprised that my weight on scale didn\'t change. I might had lost 1-2 pounds, but my body composition was changing. I didn\'t use any fancy tool to mesure my fat percentage. I actually only use my eyes and the eyes of my trainer at the time, Isabelle Vincent.</p>\r\n<p class=\"p1\">This will be part of the <a href=\"http://www.choose2be.ca/8-week-online-program/\"><span class=\"s1\">8 week online program</span></a> with biweekly group workshop.</p>', 'Muscle versus Fat', '', 'inherit', 'closed', 'closed', '', '887-revision-v1', '', '', '2016-07-29 21:34:00', '2016-07-29 21:34:00', '', 887, 'http://www.choose2be.ca/887-revision-v1/', 0, 'revision', '', 0),
(916, 1, '2016-07-28 20:32:43', '2016-07-28 20:32:43', 'So many people want to lose weight but not so often I hear people wanting to lose fat. When I was young I did lots of cardio in hope of being skinny, that was a long time ago. Now I mainly do weight baring exercise to be strong and injury free. I often ask people what are their goal and I am in shock each time I hear someone saying they want to be skinny. I believe strong is the new skinny and they are so many advantage to be strong and healthy. First lets clarify muscle versus fat.\r\n<h3 style=\"text-align: center;\">Myth: Muscle weight more than fat</h3>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Muscle-versus-fat.jpg\"><img class=\"size-medium wp-image-912 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Muscle-versus-fat-300x231.jpg\" alt=\"Muscle versus fat\" width=\"300\" height=\"231\" /></a>\r\n\r\nSo many people say muscle weight more than fat. Actually that not true. 1 pounds of muscle and 1 pounds of fat weight the same. Although its not the same density. Look at picture at see how much more space fat take compare to muscle. That why you should not worry about the scale when you start workout out but see result by how your cloth suit you. So the goal is the change your body composition by having more muscle and less fat.\r\n<h3 style=\"text-align: center;\">Body composition affect the way you look</h3>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Body-composition.jpg\"><img class=\"size-full wp-image-910 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Body-composition.jpg\" alt=\"Body composition\" width=\"225\" height=\"225\" /></a>\r\n\r\nThis picture show a men and women on 2 different row having the same weight but with different body composition. The % written above them is for the fat percentage they have. So as you can see, because an image is worth a thousand word, having more muscle versus fat can affect your body image a lot. Some of you might already wonder how do I know how much body fat my body carry. There are a fews different way.\r\n<h3 style=\"text-align: center;\">How do you mesure body fat?</h3>\r\nThe most accurate one is body submersion also call hydrostatic weighing. \"Hydrostatic weighing, also referred to as underwater weighing, hydrostatic body composition analysis,and hydrodensitometry, is a <a href=\"http://www.choose2be.ca/wp-content/uploads/2016/06/19-de-cote-grande-taille-reduit-copy-2.jpg\"><img class=\"size-medium wp-image-467 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/06/19-de-cote-grande-taille-reduit-copy-2-140x300.jpg\" alt=\"19- de cote grande taille reduit copy 2\" width=\"140\" height=\"300\" /></a>technique for measuring the mass per unit volume of a living person\'s body. \" Wikipedia Not many people can afford that and this helped design other way of knowing someone fat percentage. For example using a fat caliper; most <a href=\"http://www.choose2be.ca/personaltraining/\">personal </a><a href=\"http://www.choose2be.ca/personaltraining/\">training</a> use this tool to help their client access fat percentage. An other way is using a biometrical impedance scale, if you want to know more about them, check this <a href=\"https://en.wikipedia.org/wiki/Bioelectrical_impedance_analysis\">wikipedia link</a>. I have used a fews different varieties of theses scale and I am not convince how accurate they are, so many thing can interfere in the reading. When I did my body fitness competition I was so surprise that my weight on scale didn\'t change. I might had lost 1-2 pounds, but my body composition was changing. I didn\'t use any fancy tool to mesure my fat percentage. I actually only use my eyes and the eyes of my trainer at the time, Isabelle Vincent.\r\n\r\nThis will be part of the <a href=\"http://www.choose2be.ca/8-week-online-program/\">8 week online program</a> with biweekly group workshop.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;', 'Muscle versus Fat', '', 'inherit', 'closed', 'closed', '', '887-revision-v1', '', '', '2016-07-28 20:32:43', '2016-07-28 20:32:43', '', 887, 'http://www.choose2be.ca/887-revision-v1/', 0, 'revision', '', 0),
(918, 1, '2016-07-29 21:39:42', '2016-07-29 21:39:42', '<p class=\"p1\" style=\"text-align: justify;\">So many people want to lose weight but it is not so often that I hear people wanting to lose fat. When I was young I did lots of cardio in hope of being skinny, that was a long time ago. Now I mainly do weight bearing exercises to be strong and remain injury free. I often ask people what their goals are and I am in shock each time I hear someone say that they want to be skinny. I believe strong is the new skinny and there are so many advantages to being strong and healthy. First lets clarify muscle versus fat.</p>\r\n<p class=\"p2\" style=\"text-align: center;\"><b>Myth: Muscle weighs more than fat</b></p>\r\n<p class=\"p1\" style=\"text-align: justify;\">S<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Muscle-versus-fat.jpg\"><img class=\"size-medium wp-image-912 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Muscle-versus-fat-300x231.jpg\" alt=\"Muscle versus fat\" width=\"300\" height=\"231\" /></a>o many people say muscle weighs more than fat. Actually that is not true. 1 pound of muscle and 1 pound of fat weigh the same. Although its not the same density. Look at the picture and see how much more space fat takes compared to muscle. That is why you should not worry about the scale when you start working out but see results by how your clothes suit you. So the goal is to change your body composition by having more muscle and less fat.</p>\r\n<p class=\"p2\" style=\"text-align: center;\"><b>Body composition affect the way you look</b></p>\r\n<p class=\"p1\" style=\"text-align: justify;\">This picture show a men and wo<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Body-composition.jpg\"><img class=\"size-full wp-image-910 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Body-composition.jpg\" alt=\"Body composition\" width=\"225\" height=\"225\" /></a>men on 2 different rows having the same weight but with different body composition. The % written above them is their fat percentage. So as you can see, because an image is worth a thousand words, having more muscle versus fat can affect your body image a lot. Some of you might already wonder how do I know how much body fat my body carries?There are a few different ways to find out.</p>\r\n<p class=\"p2\" style=\"text-align: center;\"><b>How do you mesure body fat?</b></p>\r\n<p class=\"p5\" style=\"text-align: justify;\">The most accurate way is body submersion also call hydrostatic weighing. <a href=\"http://www.choose2be.ca/wp-content/uploads/2016/06/19-de-cote-grande-taille-reduit-copy-2.jpg\"><img class=\"alignright wp-image-467 size-medium\" title=\"Muscle versus fat\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/06/19-de-cote-grande-taille-reduit-copy-2-140x300.jpg\" alt=\"Muscle versus fat\" width=\"140\" height=\"300\" /></a>\"Hydrostatic weighing, also referred to as underwater weighing, hydrostatic body composition analysis,and hydrodensitometry, is a technique for measuring the mass per unit volume of a living person\'s body. \" Wikipedia says That not many people can afford that and this helped design other ways of knowing someone\'s fat percentage. For example using a fat caliper; most <a href=\"http://www.choose2be.ca/personaltraining/\"><span class=\"s1\">personal train</span>ers</a> use this tool to help their clients access fat percentage. Another way is by using a biometrical impedance scale, if you want to know more about it, check this <a href=\"https://en.wikipedia.org/wiki/Bioelectrical_impedance_analysis\"><span class=\"s1\">wikipedia link</span></a>. I have used a fews different varieties of these scale and I am not convinced how accurate they are, because so many things can interfere in the reading. When I did my body fitness competition I was so surprised that my weight on scale didn\'t change. I might had lost 1-2 pounds, but my body composition was changing. I didn\'t use any fancy tool to mesure my fat percentage. I actually only use my eyes and the eyes of my trainer at the time, Isabelle Vincent.</p>\r\n<p class=\"p1\">This will be part of the <a href=\"http://www.choose2be.ca/8-week-online-program/\"><span class=\"s1\">8 week online program</span></a> with biweekly group workshop.</p>', 'Muscle versus Fat', '', 'inherit', 'closed', 'closed', '', '887-revision-v1', '', '', '2016-07-29 21:39:42', '2016-07-29 21:39:42', '', 887, 'http://www.choose2be.ca/887-revision-v1/', 0, 'revision', '', 0),
(919, 1, '2016-07-30 04:31:51', '2016-07-30 04:31:51', '<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/07/IMG_1891.jpg\"><img class=\"size-medium wp-image-890\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/07/IMG_1891-300x260.jpg\" alt=\"Goal\" width=\"300\" height=\"260\" /></a>\r\n<p style=\"text-align: justify;\">Have you ever heard that a goal properly set is halfway reached?Wikipedia defines goal setting as \"the development of an action plan designed to motivate and guide a person or group toward that objective.\" An idea is just a dream until you write it down then it becomes an intention. The misfortune in life is not being able to reach your goal, but not having any. Don\'t worry you don\'t even have to be great to get started, but you have to start to become great. Everything can be accomplished if you break it down into smaller steps.</p>\r\n\r\n<h3 style=\"text-align: center;\">Smart Goal setting is famous in fitness, let me explain</h3>\r\n<strong>S is for \"specific\"</strong>\r\n<p style=\"text-align: justify;\">Every goal should be clearly defined, not vague. For example you might say I want to lose weight, but how much weight. Instead try, I want to lose 15 pounds and commit to lose 1 pound a week</p>\r\n<strong>M is for \"measurable\"</strong>\r\n<p style=\"text-align: justify;\">Can you measure your goal? If you say I want to be in shape, what does it mean? How can you measure this? If you improve this goal you could say I want to be able to bike to work 3 times a week or I want to run 5 km without walking.</p>\r\n<strong>A is for \"action-oriented\"</strong>\r\n<p style=\"text-align: justify;\">What are the steps you need to take to achieve it? For example, you could say I want to run 5km without walking. First week I will run for 30 seconds, walk 90 seconds, then the second week run 1m and walk 1m, the third week, I will run 1m, walk 30s. On the fourth week I will try to run the whole 5km without walking.</p>\r\n<strong>R is for \"realistic\" </strong>\r\n<p style=\"text-align: justify;\">If you plan to lose 20 pounds in 1 month its 5 pounds a week, its unrealistic. A pounds equals 3500 calories. It might be more realistic to aim for 1 pound a week. You can either cut 500 calories a day or cut 250 calories and burn 250 calories by adding extra physical activities. If you lose weight too fast it might be unhealthy and can be pretty discouraging if you are not reaching your goal. Also building your fitness level takes time, commitment and discipline to stay injury free. I often say to people its better to exercise 2-3 times a week but commit to it for months that doing it 6-7 days a weeks and stopping after a couple weeks. The same can be said about doing shorter workouts of 15-30 minutes each rather than 1-2 hours workout. Start slowly and progress from there.</p>\r\n<strong>T is for \"timed\"</strong>\r\n\r\nYou need to set a time to achieve what you want and also set mini-objectives and deadlines for these before you reach your main goal.\r\n<h3 style=\"text-align: center;\">Goal setting worksheet</h3>\r\nAsk yourself these questions:\r\n\r\nWhich days of the week can I realistically workout and exercise?\r\n\r\nHow much time can I commit to exercise each time?\r\n\r\nWhat barriers stop me from doing exercise? Be honest! For example: time, money, support, pain, discomfort, mental barriers, judgement, travel...\r\n\r\nList 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...\r\n\r\nSet short term goals (1-3 months), medium term goals (3-6 months) and long term goals (6 months to a year).\r\n\r\nWhat are the steps do I need to take in order to achieve my goal?\r\n\r\nWhat reward could I have to celebrate reaching my short term goal, medium term and long term goal.\r\n\r\nWhat will I gain by reaching my goal and how will you feel?\r\n<h3 style=\"text-align: center;\"> Different goal ideas, need to be defined, just for starters</h3>\r\n<ul>\r\n 	<li>lower my body fat</li>\r\n 	<li>get stronger</li>\r\n 	<li>run a marathon</li>\r\n 	<li>master a skill (gymnastic, lifting weight, boxing, kayaking...)</li>\r\n 	<li>make fitness part of my lifestyle</li>\r\n 	<li>compete for an event</li>\r\n 	<li>be part of a group</li>\r\n 	<li>drink more water</li>\r\n 	<li>be injury free and pain free</li>\r\n 	<li>increase my mobility and flexibility</li>\r\n 	<li>improve my form and technique</li>\r\n</ul>\r\nThis will be part of the <a href=\"http://www.choose2be.ca/8-week-online-program/\">8 week online program</a> with biweekly group workshop.', 'Goal setting: why is it so important?', '', 'inherit', 'closed', 'closed', '', '878-revision-v1', '', '', '2016-07-30 04:31:51', '2016-07-30 04:31:51', '', 878, 'http://www.choose2be.ca/878-revision-v1/', 0, 'revision', '', 0),
(922, 1, '2016-07-31 03:06:48', '2016-07-31 03:06:48', '<h3 class=\"widget-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\r\n<p style=\"text-align: justify;\">I want to feature people like Taylor who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn\'t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions... I want to recognize the people in my life who lead by example.</p>\r\n\r\n<h3 class=\"widget-title\" style=\"text-align: center;\">How did I meet Taylor?</h3>\r\nI’ve met Taylor at a Buts &amp; Guts class at VIU. I was so excited to finally have my first man in that class. I enjoyed his presence so much, he made every class more fun by all the interaction and input he gave. He is an open person, who is willing try and do thing differently. I admire that!\r\n<h3 style=\"text-align: center;\"> Meet Taylor</h3>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Taylor.jpg\"><img class=\"size-medium wp-image-827 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Taylor-229x300.jpg\" alt=\"Taylor\" width=\"229\" height=\"300\" /></a>\r\n\r\nI\'m researching coastal erosion in Belize as it relates to climate change. It\'s part of the Queen Elizabeth Jubilee Scholarship theme of Building Resilience in Coastal Communities :)\r\n<strong>What motivates you to exercise?</strong>\r\nTo feel good, stay fit, look good and above all, perform well playing soccer and surfing :) I\'m a workaholic.\r\n\r\n<b>What activity/workout do you prefer?</b>\r\nI love HIIT because it\'s quick and gives me the results I really like. I like isolating muscle groups and confusing them with a bombardment of sweaty cardio - sweaty especially in Belize!\r\n\r\n<b>What is your biggest accomplishment?</b>\r\nI would say my biggest accomplishment is to always be athletic in my life. I am lucky to have only ever had one injury in the last ten years with my work ethic - fitness is key but don\'t overdo it!\r\n\r\n<b>What is your superpower?</b>\r\nBalance. I never fall over and am not clumsy\r\n\r\n<b>What is your favorite dish/recipe?</b>\r\nI love pork chops and roasted asparagus\r\n\r\n<b>What is your cheat treat?</b>\r\nOh man... Pancakes *drool*\r\n\r\n<b>What are your goals and dreams?</b>\r\nI want to always be this lean and fit (a man can dream, but I\'m getting old lol)\r\n\r\n<b>Advice for a newbie?</b>\r\nPerseverance and visualizing the possibilities - always look one day at a time to keep your perspective in check and goals bite-sized. You can do it! And if you can\'t do it alone, Veronique will kick your butt into shape ;)', 'Inspirational Person Taylor', '', 'inherit', 'closed', 'closed', '', '819-revision-v1', '', '', '2016-07-31 03:06:48', '2016-07-31 03:06:48', '', 819, 'http://www.choose2be.ca/819-revision-v1/', 0, 'revision', '', 0),
(925, 1, '2016-08-18 08:00:45', '2016-08-18 08:00:45', '<header class=\"entry-header\">\r\n<h3 class=\"entry-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\r\n</header>\r\n<div class=\"entry-content\">\r\n<p style=\"text-align: justify;\">I want to feature people like Tiff who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn’t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions… I want to recognize the people in my life who lead by example.</p>\r\n\r\n<h3 class=\"widget-title\" style=\"text-align: center;\">How did I meet Tiff?</h3>\r\n<p style=\"text-align: justify;\">I’ve met Tiff on the Big island of Hawaii at Kalani, Holistic Centre Retreat. She was a volunteer coordinator, she interviewed me and accepted me in the volunteer 3 months program. Upon my arrival at Kalani, she helped me settle in my new environment. She asked for my help and advice as a personal trainer to lose weight. We trained a fews times together and she started her journey to shred weight. A fews years later, I saw her by coincidence on a beach on the Big Island. She was so lean and she was radiating. We stayed in touch through Facebook and I’ve asked her if she could be a guest blogger on my website. To talk about her weight loss journey. I have been so puzzled to witness people over the years training hard and eating well despite losing weight, even sometime gaining weight. I am aware that there is so much happening in the mind and also related with our emotion. That was Tiff’s experience and she wants to share it with us. You can lose weight by changing your mindset, that’s where it starts. I hope you enjoy her article as much as I did enjoy reading them.</p>\r\nIf you wonder how did Tiff lose her weight, make sure to check her post. How to change your mindset to lose weight; <a href=\"http://www.choose2be.ca/losing-weight-change-mindset/\">read more</a>.\r\n<h3>Meet Tiff <a href=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Tiff-Manchester.jpg\"><img class=\"alignright wp-image-921 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Tiff-Manchester-300x300.jpg\" alt=\"Mindset - Tiff Manchest - Nanaimo - lose weight - coaching\" width=\"300\" height=\"300\" /></a></h3>\r\n</div>\r\n<b>What activity/workout do you prefer?\r\n</b>What motivates me to exercise: I like to feel good about myself, and exercise helps with this. But ‘exercise’ for me consists of doing the things that I enjoy, like; surfing, dancing and going for walks.\r\n\r\n<b>What is your biggest accomplishment?</b>\r\nOne of my biggest accomplishments is completing a ten day vipassana mediation course\r\n\r\n<b>What is your superpower?</b>\r\nMy superpower is that I can help people change their mind about how they see a difficult situation, so that they can move forward in a way that feels good.\r\n\r\n<b>What is your favorite dish/recipe?</b>\r\nMy favorite recipe is making healthy smoothies with kale and ginger, and also made with my homemade nut milk\r\n\r\n<b>What is your cheat treat?</b>\r\nMy favorite cheat treat is chocolate cake\r\n\r\n<b>What are your goals and dreams?</b>\r\nMy goal is to teach people how to develop and strengthen their intuition, connect with the angels, and learn how to make every decision with ease, so they can live a life they love.\r\n\r\n<b>Advice for a newbie?</b>\r\nMy advice is to be clear on how you want to feel, then do the things that will help you to feel that way. Be aware of your thoughts, because thoughts create things, and to know that you are capable of manifesting your true desires.', 'Inspirational Person: Tiff Manchester', '', 'publish', 'open', 'open', '', 'inspirational-person-tiff-weight-loss-mindset', '', '', '2017-09-14 14:17:18', '2017-09-14 14:17:18', '', 0, 'http://www.choose2be.ca/?p=925', 0, 'post', '', 0),
(923, 1, '2016-07-31 03:21:23', '2016-07-31 03:21:23', '&nbsp;\r\n<h3 class=\"widget-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\r\n<p style=\"text-align: justify;\">I want to feature people like Tiff who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn’t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions… I want to recognize the people in my life who lead by example.</p>\r\n\r\n<h3 class=\"widget-title\" style=\"text-align: center;\">How did I meet Tiff?</h3>\r\n&nbsp;\r\n<h3 style=\"text-align: center;\"> Meet Tiff</h3>\r\nTiffany Manchester is a mindset coach + angel tarot reader. A Feelgood specialist. <a href=\"http://www.followthefeelgood.com\">Sign up</a> below to get a free monthly message from the angels\r\n\r\nFollow me on instagram! - @tiffmanchester\r\n\r\n<b>What activity/workout do you prefer?\r\nWhat motivates me to exercise: I like to feel good about myself, and exercise helps with this. But ‘exercise’ for me consists of doing the things that I enjoy, like; surfing, dancing and going for walks.</b>\r\n\r\n<b>What is your biggest accomplishment?</b>\r\nOne of my biggest accomplishments is completing a ten day vipassana mediation course\r\n\r\n<b>What is your superpower?</b>\r\nMy superpower is that I can help people change their mind about how they see a difficult situation, so that they can move forward in a way that feels good.\r\n\r\n<b>What is your favorite dish/recipe?</b>\r\nMy favorite recipe is making healthy smoothies with kale and ginger, and also made with my homemade nut milk\r\n\r\n<b>What is your cheat treat?</b>\r\nMy favorite cheat treat is chocolate cake\r\n\r\n<b>What are your goals and dreams?</b>\r\nMy goal is to teach people how to develop and strengthen their intuition, connect with the angels, and learn how to make every decision with ease, so they can live a life they love.\r\n\r\n<b>Advice for a newbie?</b>\r\nMy advice is to be clear on how you want to feel, then do the things that will help you to feel that way. Be aware of your thoughts, because thoughts create things, and to know that you are capable of manifesting your true desires.\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"><strong><u>IT’S NOT ABOUT THE FOOD: HOW TO LOSE WEIGHT BY GAINING MENTAL STRENGTH (ANYONE CAN DO IT)</u></strong></p>\r\nDisclaimer: This blog is written solely based on my own personal experience of losing fat by gaining mental strength via self love. It has nothing to do with food. There is no dieting involved, no tricks and no fads. I\'m just a chick who wants to help you become happier. I\'m not selling you anything except a new way to think about yourself. (And if I can do it, so can you!)\r\n\r\nI often refer to life as female ninja training.\r\n<p style=\"text-align: justify;\">Because unlike male ninjas, female ninjas don\'t use weapons to make things happen, they use the strength of their minds. Yes, they often use manipulation and coercion of others to get what they want, but hey, that\'s the job they\'ve been trained for. Point being, their awareness is so badass they can psychologically manhandle anyone.</p>\r\n<strong>And yours can be too, because the process of re-training your mind isn\'t hard. It just takes persistence, willpower, and faith.</strong>\r\n\r\nRemember: The mind is mightier than the sword. If you want different results, the first step is always to take charge of your mind.\r\n\r\nAlright let\'s do this!\r\n<p style=\"text-align: left;\"><strong><u>Lesson #1: The way to losing weight is by losing your mind </u></strong><strong><u>(a.k.a \'Let Go\').</u></strong>\r\nIt\'s imperative to believe this if you\'re really ready to change your size. Seriously, accepting this for myself has changed my life...not just my size.</p>\r\n<strong>Here\'s the truth: YOU ARE NOT WHAT YOU SAY YOU ARE!</strong>\r\nIf you think you\'re fat (and if you think fat is a bad thing), then you are bullying yourself. If you believe the negative stuff <em>other</em> people say about you, try to understand that they are just a reflection of what you\'re already telling yourself. Either way, ANY negative thought you say to yourself is completely UNTRUE. Ugly, fat, flabby, stupid, boring...absolutely ANY \'thing\' you tell yourself that makes you feel bad, or fat, simply is NOT true. Forget about a slow metabolism, thyroid issues, and bad genes.\r\n<p style=\"text-align: justify;\">Now you may disagree with this, but could it at all be possible that you secretly want to maintain these reasons to use them as excuses for not being able to lose weight?</p>\r\n<strong>Just for now, let everything you think you know...go. You can pick up your old mindset again later, if you want, but just remember this: you can\'t lose weight if you think you can\'t lose weight. </strong>\r\n<p style=\"text-align: center;\"><strong>And here\'s how I know this to be true (a lil\' back story):</strong></p>\r\nLike you, I struggled with food my whole life.\r\n\r\nNo, I never had an eating disorder and I was never very large (5\'4\" tall and on average 135-140 lb). But I still didn\'t look the way I wanted to look. I even got checked for thyroid issues, but nope, normal levels there...so I settled for being big boned with a slow metabolism. In high school I had my dieting experiments, but it always made me feel like I was about to collapse from lack of nutrition, and because I was an active person it just didn\'t suit my lifestyle. (I honestly don\'t know how people can starve themselves and still function). So for the most part I just carried on with life, not liking myself all that much and <em>always</em> comparing myself to others.\r\n\r\n<strong>Even as a professional athlete in my twenties I had an extra layer that didn\'t seem like it was supposed to be there.</strong>\r\n\r\nI looked in the mirror and always felt like it didn\'t truly represent me. How could I train so hard and still not change my body? I felt fit and strong...so why didn\'t I look that way?\r\n\r\n<strong>And then, at 30, my fiancé suddenly left me after 7 years for another woman.</strong>\r\n\r\nI was so devastated and embarrassed that I completely lost my appetite (pop-tarts were all I could manage to choke down). Instead I cried and cried and cried...and wallowed in my sorrow. I lost 10 pounds in a few weeks, and it was the easiest 10 pounds I had ever lost (at that point). But that\'s only because I <em>couldn\'t</em> eat. An then, one day (about 2 months later), I decided enough was enough and the crying had to stop.\r\n\r\n<strong>It was time to buck up and get it together.</strong>\r\n\r\nAnd that\'s when I started to gain weight at an alarming rate, even though I wasn\'t doing anything differently (I promise). I became more dumbfounded as the number on the scale continued to climb. And then obsessed with it. And with obsession comes dieting. So I diligently dieted and even hired a personal trainer I couldn\'t afford.\r\n\r\n<strong>Even HE was dumbfounded when nothing changed.</strong>\r\n\r\nI tried more diets, but I was so confused with what to eat and what to avoid that I became even more afraid of food than ever before. Food was the enemy, and I promptly hated myself whenever I ate, no matter what I ate. Food was the symbol for the pain and hurt I was bottling up, which means all that negative energy was locked inside of me. And so it manifested itself as fat. And the weight gain continued.\r\n\r\n<strong>One day I went on a lark and had a session with a clairvoyant (while on a trip to Hawaii to \'heal myself\'), and she told me I had to \'let go\'. </strong>\r\n\r\nI was like; \'great, tell me how and I\'ll do it.\'\r\n\r\n<strong>Because what does \'let go\' mean, really? </strong>\r\n\r\nBut that was all she had to say, so I was left to figure it out for myself.\r\n\r\nAnd in a nutshell, it just means this: drop your story.\r\n\r\nDon\'t even pinpoint what needs to stay and what needs to go, because (and trust me on this one)...IT ALL HAS TO GO.\r\n\r\nGood thoughts, bad thoughts...it\'s all the same thing. Ego. And ego is based on fear, not love.\r\n\r\nAnd if it\'s not God\'s love, it\'s fear.\r\n\r\n<strong>You have to re-boot your brain, like when you erase your iPhone and set it back to as if you\'re turning it on for the very first time.</strong>\r\n\r\nRead on and I\'ll show you how.\r\n\r\n&nbsp;\r\n\r\n<strong><u>Lesson #2: Self-Love (a.k.a time to reverse your thoughts).</u></strong>\r\n\r\nWhen you hate on yourself, you\'re energetically feeding yourself hate.\r\n\r\nYou are what you eat, right?\r\n\r\nIf you hate flabby thighs and think about flabby thighs whenever you eat, you get flabby thighs.\r\n\r\nIf you hate wrinkles and think about wrinkles when you drink alcohol, you get more wrinkles.\r\n\r\nIf you believe men don\'t think you\'re attractive or endearing, men will automatically run away from you.\r\n\r\n<strong>So instead, you have to start feeding yourself love. </strong>\r\n\r\nDo you know that saying; \'<em>Energy flows where attention goes\'?  </em>\r\n\r\nWell it\'s spot on.\r\n\r\n&nbsp;\r\n\r\n<strong>Here\'s what you do:</strong>\r\n\r\nBegin to gently wish well on yourself by remembering you are not your mistakes.\r\n\r\nDecide that you don\'t have to be a mess.\r\n\r\nRelease the idea that you\'re not worthy of love.\r\n\r\n<strong>If you don\'t want to feel shame, pain, and guilt...you don\'t have to. </strong>\r\n\r\nYou have free will - so choose differently.\r\n\r\nDream a new reality while learning to love the one you\'re in (extra pounds and all).\r\n\r\n<strong>Practice the art of forgiveness. (Don\'t overthink it. Just do it - everywhere with everyone. Especially with your \'self\'). </strong>\r\n\r\nMeditate.\r\n\r\nLook in the mirror and learn to see your \'self\' in a new light. Lips, arms, eyes, legs, teeth...bit by bit and moment to moment.\r\n\r\n<strong>Give yourself all the time in the world</strong>, because it\'s the moments that count. And there are A LOT of moments in just ONE SECOND. (Meditate on <em>that</em> one).\r\n\r\nChoose new perspectives simply because they make you feel better.\r\n\r\nALLOW YOURSELF TO FEEL BETTER.\r\n\r\nFOCUS ON BEING HAPPY INSTEAD OF NEEDING TO BE RIGHT.\r\n\r\n&nbsp;\r\n\r\n<strong>As I began this journey, the weight immediately started to fall off.</strong>\r\n\r\nI didn\'t change my diet at all.\r\n\r\nI ate regular food and tried to be healthy, but I didn\'t obsess about it.\r\n\r\nI just decided to enjoy food and see it as an ally.\r\n\r\nFood is good. It gives life, energy, and oxygen to my mind, body, and spirit.\r\n\r\nI was letting go of the self-hate, the layers of pain and guilt and misery from the break-up, from random teenage drama and who knows what else or where and how I got it. (Again, it doesn\'t matter...what matters is letting it all go).\r\n\r\nI was feeling better and definitely lighter (yes in weight, but the power of lightness within your spirit is unbelievable).\r\n\r\nI would look in the mirror and be like \'holy shit, I\'ve totally lost weight!\r\n\r\nSo of course I\'d feel even better and lighter.\r\n\r\nDo you see how the change in rhythm of my thoughts began to change my body?\r\n\r\nThat\'s what it means to work from the inside-out...and to let go.\r\n\r\n<strong>Life was becoming more enjoyable. </strong>\r\n\r\nI started to dance.\r\n\r\nI was slowly feeding my body love and joy.\r\n\r\nI met some wonderful new people who helped to heal my relationship woes simply by being caring, loving, thoughtful friends.\r\n\r\n<strong>I was finally learning what that crazy lady meant when she told me to \"let go\". </strong>\r\n\r\n&nbsp;\r\n\r\n<strong>And Finally:</strong>\r\n\r\n<strong> </strong>\r\n\r\n<strong>Lesson #3: Every little bit makes a difference.</strong>\r\n\r\nI wasn\'t perfect at it, but you\'d be surprised how much a little bit goes a long way.\r\n\r\nJust get focused, be consistent, and catch yourself whenever you start to go down the wrong (negative) path.\r\n\r\nBE DILIGENT WITH YOUR THOUGHTS.\r\n\r\n<strong>You have to be more aware of what you\'re thinking than <em>anything</em> else. While at your job, in your relationship, in the shower, while picking up your dog\'s poop, when waiting for the bus, at the dentist...get it?</strong>\r\n\r\nIt\'s been 4 years and I continue to maintain a number somewhere around 120lbs (scales are not important so I don\'t use them).\r\n\r\nI\'ve also met the man of my dreams and have manifested a bunch of other great stuff.\r\n\r\n<strong>And I\'m just getting started... ;)</strong>\r\n\r\n&nbsp;\r\n\r\nSo you see, it\'s not about the number.\r\n\r\nIt\'s not about the food.\r\n\r\nIt\'s all in your thoughts.\r\n\r\nSo if you want to change your body - start by changing your mind - and this will change your life.\r\n\r\nxo Tiff', '', '', 'inherit', 'closed', 'closed', '', '920-revision-v1', '', '', '2016-07-31 03:21:23', '2016-07-31 03:21:23', '', 920, 'http://www.choose2be.ca/920-revision-v1/', 0, 'revision', '', 0);
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(924, 1, '2016-07-31 03:33:03', '2016-07-31 03:33:03', '<p style=\"text-align: center;\"><strong><u>IT’S NOT ABOUT THE FOOD: HOW TO LOSE WEIGHT </u></strong><strong><u>BY GAINING MENTAL STRENGTH (ANYONE CAN DO IT)</u></strong></p>\r\n<p style=\"text-align: justify;\">This blog is written solely based on Tiff Manchester own personal experience of losing fat by gaining mental strength via self love. It has nothing to do with food. There is no dieting involved, no tricks and no fads. I\'m just a chick who wants to help you become happier. I\'m not selling you anything except a new way to think about yourself. (And if I can do it, so can you!)</p>\r\n\r\n<h4 style=\"text-align: center;\">I often refer to life as female ninja training.</h4>\r\n<p style=\"text-align: justify;\">Because unlike male ninjas, female ninjas don\'t use weapons to make things happen, they use the strength of their minds. Yes, they often use manipulation and coercion of others to get what they want, but hey, that\'s the job they\'ve been trained for. Point being, their awareness is so badass they can psychologically manhandle anyone.</p>\r\n<p style=\"text-align: center;\"><strong>And yours can be too, because the process of re-training your mind isn\'t hard. It just takes persistence, willpower, and faith.</strong></p>\r\nRemember: The mind is mightier than the sword. If you want different results, the first step is always to take charge of your mind.\r\n\r\nAlright let\'s do this!\r\n<p style=\"text-align: center;\"><strong><u>Lesson #1: The way to losing weight is </u></strong>\r\n<strong><u>by losing your mind </u></strong><strong><u>(a.k.a \'Let Go\').</u></strong></p>\r\n<p style=\"text-align: justify;\">\r\nIt\'s imperative to believe this if you\'re really ready to change your size. Seriously, accepting this for myself has changed my life...not just my size.</p>\r\n<p style=\"text-align: justify;\"><strong>Here\'s the truth: YOU ARE NOT WHAT YOU SAY YOU ARE!</strong>\r\nIf you think you\'re fat (and if you think fat is a bad thing), then you are bullying yourself. If you believe the negative stuff <em>other</em> people say about you, try to understand that they are just a reflection of what you\'re already telling yourself. Either way, ANY negative thought you say to yourself is completely UNTRUE. Ugly, fat, flabby, stupid, boring...absolutely ANY \'thing\' you tell yourself that makes you feel bad, or fat, simply is NOT true. Forget about a slow metabolism, thyroid issues, and bad genes.</p>\r\nNow you may disagree with this, but could it at all be possible that you secretly want to maintain these reasons to use them as excuses for not being able to lose weight?\r\n<p style=\"text-align: justify;\"><strong>Just for now, let everything you think you know...go. You can pick up your old mindset again later, if you want, but just remember this: you can\'t lose weight if you think you can\'t lose weight. </strong></p>\r\n<strong>And here\'s how I know this to be true (a lil\' back story):</strong>\r\n<p style=\"text-align: justify;\">I struggled with food my whole life. No, I never had an eating disorder and I was never very large (5\'4\" tall and on average 135-140 lb). But I still didn\'t look the way I wanted to look. I even got checked for thyroid issues, but nope, normal levels there...so I settled for being big boned with a slow metabolism. In high school I had my dieting experiments, but it always made me feel like I was about to collapse from lack of nutrition, and because I was an active person it just didn\'t suit my lifestyle. (I honestly don\'t know how people can starve themselves and still function). So for the most part I just carried on with life, not liking myself all that much and <em>always</em> comparing myself to others.</p>\r\n<p style=\"text-align: center;\"><strong>Even as a professional athlete in my twenties I had an extra layer that didn\'t seem like it was supposed to be there.</strong></p>\r\n<p style=\"text-align: justify;\">I looked in the mirror and always felt like it didn\'t truly represent me. How could I train so hard and still not change my body? I felt fit and strong...so why didn\'t I look that way?</p>\r\n<p style=\"text-align: center;\"><strong>And then, at 30, my fiancé suddenly left me after 7 years for another woman.</strong></p>\r\n<p style=\"text-align: justify;\">I was so devastated and embarrassed that I completely lost my appetite (pop-tarts were all I could manage to choke down). Instead I cried and cried and cried...and wallowed in my sorrow. I lost 10 pounds in a few weeks, and it was the easiest 10 pounds I had ever lost (at that point). But that\'s only because I <em>couldn\'t</em> eat. An then, one day (about 2 months later), I decided enough was enough and the crying had to stop.</p>\r\n<p style=\"text-align: center;\"><strong>It was time to buck up and get it together.</strong></p>\r\n<p style=\"text-align: justify;\">And that\'s when I started to gain weight at an alarming rate, even though I wasn\'t doing anything differently (I promise). I became more dumbfounded as the number on the scale continued to climb. And then obsessed with it. And with obsession comes dieting. So I diligently dieted and even hired a personal trainer I couldn\'t afford.</p>\r\n<p style=\"text-align: center;\"><strong>Even HE was dumbfounded when nothing changed.</strong></p>\r\n<p style=\"text-align: justify;\">I tried more diets, but I was so confused with what to eat and what to avoid that I became even more afraid of food than ever before. Food was the enemy, and I promptly hated myself whenever I ate, no matter what I ate. Food was the symbol for the pain and hurt I was bottling up, which means all that negative energy was locked inside of me. And so it manifested itself as fat. And the weight gain continued.</p>\r\n<p style=\"text-align: center;\"><strong>One day I went on a lark and had a session with a clairvoyant (while on a trip to Hawaii to \'heal myself\'), and she told me I had to \'let go\'. </strong></p>\r\n<p style=\"text-align: justify;\">I was like; \'great, tell me how and I\'ll do it.\' <strong>Because what does \'let go\' mean, really?  </strong>But that was all she had to say, so I was left to figure it out for myself. And in a nutshell, it just means this: drop your story. Don\'t even pinpoint what needs to stay and what needs to go, because (and trust me on this one)...IT ALL HAS TO GO. Good thoughts, bad thoughts...it\'s all the same thing. Ego. And ego is based on fear, not love. And if it\'s not God\'s love, it\'s fear.</p>\r\n<p style=\"text-align: center;\"><strong>You have to re-boot your brain, like when you erase your iPhone and set it back to as if you\'re turning it on for the very first time.</strong></p>\r\n&nbsp;\r\n<p style=\"text-align: center;\"><strong><u>Lesson #2: Self-Love (a.k.a time to reverse your thoughts).</u></strong></p>\r\nWhen you hate on yourself, you\'re energetically feeding yourself hate. You are what you eat, right? If you hate flabby thighs and think about flabby thighs whenever you eat, you get flabby thighs. If you hate wrinkles and think about wrinkles when you drink alcohol, you get more wrinkles. If you believe men don\'t think you\'re attractive or endearing, men will automatically run away from you.\r\n<p style=\"text-align: center;\"><strong>So instead, you have to start feeding yourself love. </strong></p>\r\nDo you know that saying; \'<em>Energy flows where attention goes\'?   </em>Well it\'s spot on.\r\n\r\n<strong>Here\'s what you do: </strong>Begin to gently wish well on yourself by remembering you are not your mistakes. Decide that you don\'t have to be a mess. Release the idea that you\'re not worthy of love.\r\n\r\n<strong>If you don\'t want to feel shame, pain, and guilt...you don\'t have to. </strong>You have free will - so choose differently. Dream a new reality while learning to love the one you\'re in (extra pounds and all).\r\n<p style=\"text-align: center;\"><strong>Practice the art of forgiveness. (Don\'t overthink it. Just do it - everywhere with everyone. Especially with your \'self\'). </strong></p>\r\nMeditate.\r\n\r\nLook in the mirror and learn to see your \'self\' in a new light. Lips, arms, eyes, legs, teeth...bit by bit and moment to moment.\r\n\r\n<strong>Give yourself all the time in the world</strong>, because it\'s the moments that count. And there are A LOT of moments in just ONE SECOND. (Meditate on <em>that</em> one).\r\n\r\nChoose new perspectives simply because they make you feel better.\r\n\r\nALLOW YOURSELF TO FEEL BETTER.\r\n\r\nFOCUS ON BEING HAPPY INSTEAD OF NEEDING TO BE RIGHT.\r\n\r\n<strong>As I began this journey, the weight immediately started to fall off.</strong>\r\n\r\nI didn\'t change my diet at all. I ate regular food and tried to be healthy, but I didn\'t obsess about it. I just decided to enjoy food and see it as an ally. Food is good. It gives life, energy, and oxygen to my mind, body, and spirit. I was letting go of the self-hate, the layers of pain and guilt and misery from the break-up, from random teenage drama and who knows what else or where and how I got it. (Again, it doesn\'t matter...what matters is letting it all go). I was feeling better and definitely lighter (yes in weight, but the power of lightness within your spirit is unbelievable). I would look in the mirror and be like \'holy shit, I\'ve totally lost weight! So of course I\'d feel even better and lighter. Do you see how the change in rhythm of my thoughts began to change my body? That\'s what it means to work from the inside-out...and to let go.\r\n\r\n<strong>Life was becoming more enjoyable. </strong>\r\n\r\nI started to dance. I was slowly feeding my body love and joy. I met some wonderful new people who helped to heal my relationship woes simply by being caring, loving, thoughtful friends.\r\n\r\n<strong>I was finally learning what that crazy lady meant when she told me to \"let go\". </strong>\r\n\r\n<strong>And Finally:</strong>\r\n\r\n<strong>Lesson #3: Every little bit makes a difference.</strong>\r\n\r\nI wasn\'t perfect at it, but you\'d be surprised how much a little bit goes a long way. Just get focused, be consistent, and catch yourself whenever you start to go down the wrong (negative) path.\r\n<p style=\"text-align: center;\">BE DILIGENT WITH YOUR THOUGHTS.</p>\r\n<p style=\"text-align: justify;\"><strong>You have to be more aware of what you\'re thinking than <em>anything</em> else. While at your job, in your relationship, in the shower, while picking up your dog\'s poop, when waiting for the bus, at the dentist...get it?</strong></p>\r\nIt\'s been 4 years and I continue to maintain a number somewhere around 120lbs (scales are not important so I don\'t use them).\r\n\r\nI\'ve also met the man of my dreams and have manifested a bunch of other great stuff.\r\n\r\n<strong>And I\'m just getting started... ;)</strong>\r\n\r\nSo you see, it\'s not about the number. It\'s not about the food. It\'s all in your thoughts. So if you want to change your body - start by changing your mind - and this will change your life.\r\n\r\nxo Tiff\r\n<h3 class=\"widget-title\" style=\"text-align: center;\"></h3>\r\nTiffany Manchester is a mindset coach + angel tarot reader. A Feelgood specialist. <a href=\"http://www.followthefeelgood.com\">Sign up</a> below to get a free monthly message from the angels\r\n\r\nFollow me on instagram! - @tiffmanchester\r\n\r\n<b>What activity/workout do you prefer?\r\n</b>What motivates me to exercise: I like to feel good about myself, and exercise helps with this. But ‘exercise’ for me consists of doing the things that I enjoy, like; surfing, dancing and going for walks.\r\n\r\n<b>What is your biggest accomplishment?</b>\r\nOne of my biggest accomplishments is completing a ten day vipassana mediation course\r\n\r\n<b>What is your superpower?</b>\r\nMy superpower is that I can help people change their mind about how they see a difficult situation, so that they can move forward in a way that feels good.\r\n\r\n<b>What is your favorite dish/recipe?</b>\r\nMy favorite recipe is making healthy smoothies with kale and ginger, and also made with my homemade nut milk\r\n\r\n<b>What is your cheat treat?</b>\r\nMy favorite cheat treat is chocolate cake\r\n\r\n<b>What are your goals and dreams?</b>\r\nMy goal is to teach people how to develop and strengthen their intuition, connect with the angels, and learn how to make every decision with ease, so they can live a life they love.\r\n\r\n<b>Advice for a newbie?</b>\r\nMy advice is to be clear on how you want to feel, then do the things that will help you to feel that way. Be aware of your thoughts, because thoughts create things, and to know that you are capable of manifesting your true desires.\r\n\r\n&nbsp;\r\n<p style=\"text-align: center;\"></p>', 'Tiff lost weight only by changing her mindset', '', 'inherit', 'closed', 'closed', '', '920-revision-v1', '', '', '2016-07-31 03:33:03', '2016-07-31 03:33:03', '', 920, 'http://www.choose2be.ca/920-revision-v1/', 0, 'revision', '', 0),
(975, 1, '2016-08-12 22:31:58', '2016-08-12 22:31:58', '<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/07/IMG_1891.jpg\"><img class=\"size-medium wp-image-890 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/07/IMG_1891-300x260.jpg\" alt=\"Goal\" width=\"300\" height=\"260\" /></a>\r\n<p style=\"text-align: justify;\">Have you ever heard that a goal properly set is halfway reached?Wikipedia defines goal setting as \"the development of an action plan designed to motivate and guide a person or group toward that objective.\" An idea is just a dream until you write it down then it becomes an intention. The misfortune in life is not being able to reach your goal, but not having any. Don\'t worry you don\'t even have to be great to get started, but you have to start to become great. Everything can be accomplished if you break it down into smaller steps.</p>\r\n\r\n<h3 style=\"text-align: center;\">Smart Goal setting is famous in fitness, let me explain</h3>\r\n<strong>S is for \"specific\"</strong>\r\n<p style=\"text-align: justify;\">Every goal should be clearly defined, not vague. For example you might say I want to lose weight, but how much weight. Instead try, I want to lose 15 pounds and commit to lose 1 pound a week</p>\r\n<strong>M is for \"measurable\"</strong>\r\n<p style=\"text-align: justify;\">Can you measure your goal? If you say I want to be in shape, what does it mean? How can you measure this? If you improve this goal you could say I want to be able to bike to work 3 times a week or I want to run 5 km without walking.</p>\r\n<strong>A is for \"action-oriented\"</strong>\r\n<p style=\"text-align: justify;\">What are the steps you need to take to achieve it? For example, you could say I want to run 5km without walking. First week I will run for 30 seconds, walk 90 seconds, then the second week run 1m and walk 1m, the third week, I will run 1m, walk 30s. On the fourth week I will try to run the whole 5km without walking.</p>\r\n<strong>R is for \"realistic\" </strong>\r\n<p style=\"text-align: justify;\">If you plan to lose 20 pounds in 1 month its 5 pounds a week, its unrealistic. A pounds equals 3500 calories. It might be more realistic to aim for 1 pound a week. You can either cut 500 calories a day or cut 250 calories and burn 250 calories by adding extra physical activities. If you lose weight too fast it might be unhealthy and can be pretty discouraging if you are not reaching your goal. Also building your fitness level takes time, commitment and discipline to stay injury free. I often say to people its better to exercise 2-3 times a week but commit to it for months that doing it 6-7 days a weeks and stopping after a couple weeks. The same can be said about doing shorter workouts of 15-30 minutes each rather than 1-2 hours workout. Start slowly and progress from there.</p>\r\n<strong>T is for \"timed\"</strong>\r\n\r\nYou need to set a time to achieve what you want and also set mini-objectives and deadlines for these before you reach your main goal.\r\n<h3 style=\"text-align: center;\">Goal setting worksheet</h3>\r\nAsk yourself these questions:\r\n\r\nWhich days of the week can I realistically workout and exercise?\r\n\r\nHow much time can I commit to exercise each time?\r\n\r\nWhat barriers stop me from doing exercise? Be honest! For example: time, money, support, pain, discomfort, mental barriers, judgement, travel...\r\n\r\nList 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...\r\n\r\nSet short term goals (1-3 months), medium term goals (3-6 months) and long term goals (6 months to a year).\r\n\r\nWhat are the steps do I need to take in order to achieve my goal?\r\n\r\nWhat reward could I have to celebrate reaching my short term goal, medium term and long term goal.\r\n\r\nWhat will I gain by reaching my goal and how will you feel?\r\n<h3 style=\"text-align: center;\"> Different goal ideas, need to be defined, just for starters</h3>\r\n<ul>\r\n 	<li>lower my body fat</li>\r\n 	<li>get stronger</li>\r\n 	<li>run a marathon</li>\r\n 	<li>master a skill (gymnastic, lifting weight, boxing, kayaking...)</li>\r\n 	<li>make fitness part of my lifestyle</li>\r\n 	<li>compete for an event</li>\r\n 	<li>be part of a group</li>\r\n 	<li>drink more water</li>\r\n 	<li>be injury free and pain free</li>\r\n 	<li>increase my mobility and flexibility</li>\r\n 	<li>improve my form and technique</li>\r\n</ul>\r\nThis will be part of the <a href=\"http://www.choose2be.ca/8-week-online-program/\">8 week online program</a>.', 'Goal setting: why is it so important?', '', 'inherit', 'closed', 'closed', '', '878-revision-v1', '', '', '2016-08-12 22:31:58', '2016-08-12 22:31:58', '', 878, 'http://www.choose2be.ca/878-revision-v1/', 0, 'revision', '', 0),
(926, 1, '2016-07-31 03:51:31', '2016-07-31 03:51:31', '<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/07/IMG_1891.jpg\"><img class=\"size-medium wp-image-890 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/07/IMG_1891-300x260.jpg\" alt=\"Goal\" width=\"300\" height=\"260\" /></a>\r\n<p style=\"text-align: justify;\">Have you ever heard that a goal properly set is halfway reached?Wikipedia defines goal setting as \"the development of an action plan designed to motivate and guide a person or group toward that objective.\" An idea is just a dream until you write it down then it becomes an intention. The misfortune in life is not being able to reach your goal, but not having any. Don\'t worry you don\'t even have to be great to get started, but you have to start to become great. Everything can be accomplished if you break it down into smaller steps.</p>\r\n\r\n<h3 style=\"text-align: center;\">Smart Goal setting is famous in fitness, let me explain</h3>\r\n<strong>S is for \"specific\"</strong>\r\n<p style=\"text-align: justify;\">Every goal should be clearly defined, not vague. For example you might say I want to lose weight, but how much weight. Instead try, I want to lose 15 pounds and commit to lose 1 pound a week</p>\r\n<strong>M is for \"measurable\"</strong>\r\n<p style=\"text-align: justify;\">Can you measure your goal? If you say I want to be in shape, what does it mean? How can you measure this? If you improve this goal you could say I want to be able to bike to work 3 times a week or I want to run 5 km without walking.</p>\r\n<strong>A is for \"action-oriented\"</strong>\r\n<p style=\"text-align: justify;\">What are the steps you need to take to achieve it? For example, you could say I want to run 5km without walking. First week I will run for 30 seconds, walk 90 seconds, then the second week run 1m and walk 1m, the third week, I will run 1m, walk 30s. On the fourth week I will try to run the whole 5km without walking.</p>\r\n<strong>R is for \"realistic\" </strong>\r\n<p style=\"text-align: justify;\">If you plan to lose 20 pounds in 1 month its 5 pounds a week, its unrealistic. A pounds equals 3500 calories. It might be more realistic to aim for 1 pound a week. You can either cut 500 calories a day or cut 250 calories and burn 250 calories by adding extra physical activities. If you lose weight too fast it might be unhealthy and can be pretty discouraging if you are not reaching your goal. Also building your fitness level takes time, commitment and discipline to stay injury free. I often say to people its better to exercise 2-3 times a week but commit to it for months that doing it 6-7 days a weeks and stopping after a couple weeks. The same can be said about doing shorter workouts of 15-30 minutes each rather than 1-2 hours workout. Start slowly and progress from there.</p>\r\n<strong>T is for \"timed\"</strong>\r\n\r\nYou need to set a time to achieve what you want and also set mini-objectives and deadlines for these before you reach your main goal.\r\n<h3 style=\"text-align: center;\">Goal setting worksheet</h3>\r\nAsk yourself these questions:\r\n\r\nWhich days of the week can I realistically workout and exercise?\r\n\r\nHow much time can I commit to exercise each time?\r\n\r\nWhat barriers stop me from doing exercise? Be honest! For example: time, money, support, pain, discomfort, mental barriers, judgement, travel...\r\n\r\nList 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...\r\n\r\nSet short term goals (1-3 months), medium term goals (3-6 months) and long term goals (6 months to a year).\r\n\r\nWhat are the steps do I need to take in order to achieve my goal?\r\n\r\nWhat reward could I have to celebrate reaching my short term goal, medium term and long term goal.\r\n\r\nWhat will I gain by reaching my goal and how will you feel?\r\n<h3 style=\"text-align: center;\"> Different goal ideas, need to be defined, just for starters</h3>\r\n<ul>\r\n 	<li>lower my body fat</li>\r\n 	<li>get stronger</li>\r\n 	<li>run a marathon</li>\r\n 	<li>master a skill (gymnastic, lifting weight, boxing, kayaking...)</li>\r\n 	<li>make fitness part of my lifestyle</li>\r\n 	<li>compete for an event</li>\r\n 	<li>be part of a group</li>\r\n 	<li>drink more water</li>\r\n 	<li>be injury free and pain free</li>\r\n 	<li>increase my mobility and flexibility</li>\r\n 	<li>improve my form and technique</li>\r\n</ul>\r\nThis will be part of the <a href=\"http://www.choose2be.ca/8-week-online-program/\">8 week online program</a> with biweekly group workshop.', 'Goal setting: why is it so important?', '', 'inherit', 'closed', 'closed', '', '878-revision-v1', '', '', '2016-07-31 03:51:31', '2016-07-31 03:51:31', '', 878, 'http://www.choose2be.ca/878-revision-v1/', 0, 'revision', '', 0),
(927, 1, '2016-07-31 03:53:42', '2016-07-31 03:53:42', '<h3 style=\"text-align: center;\"><strong>Ramona the bellydancer</strong></h3>\r\n<p style=\"text-align: justify;\">I’ve met Ramona over 13 years ago when I first moved to Nanaimo. I took bellydance classes with her and was amazed with the quality of teaching she offered but above all how talented she was. She is one of the most beautiful bellydancers I know. I asked her if she wanted to feature as a guest blogger and share with us what she does to stay in such good shape. Ramona doesn’t seem like she ages at all and I was also curious to found out what she eats to look so beautiful. I am also super excited that she will be teaching classes in the fall. I have been hoping to be able to start bellydancing again and doing so with the best its just what I’ve been waiting for!</p>\r\n\r\n<h3 style=\"text-align: center;\">Meet Ramona</h3>\r\n[embed]https://youtu.be/9plNz7TCmRM[/embed]\r\n\r\n<img class=\"size-medium wp-image-845 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Ramona-3-300x294.jpg\" alt=\"Ramona 3\" width=\"300\" height=\"294\" />\r\n\r\nI was born pigeon-toed and as I began to take my first steps, stumbled over my feet in an awkward attempt to get nowhere fast – or not so fast. My mother\'s concern is what prompted her to put me into my first ballet class and little did she know her attempt at correcting my physical obstacles would lead me to a lifetime of undying love of movement and dance.\r\n<p style=\"text-align: justify;\">I was a faithful and dedicated student of dance from the word \'go\' and when I wasn\'t in class, I could often be found making up dances or waiting eagerly in the studio for class to start. My parents sent me away on numerous intensive learning experiences with renowned companies. Throughout my dance years, in elementary and highschool, my competitive and athletic aspirations were often fulfilled by participating in competitive sports events and on teams.</p>\r\n<p style=\"text-align: justify;\">I began teaching dance in my teens and I turned to the art of<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Ramona-1.jpg\"><img class=\"size-medium wp-image-843 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Ramona-1-200x300.jpg\" alt=\"Ramona bellydancer\" width=\"200\" height=\"300\" /></a> Middle Eastern dance in my early twenties. This new direction filled my soul with a rich art form I could uniquely adapt into my own stylings, stay active in dance and performance in adulthood, and express my unbridled desire to dance through movement that emulated both strength and femininity. For me, keeping fit and healthy is an integrated journey in which the body, mind and spirit intertwine in a delicately balanced routine. In particular, movement has always been my best friend... in times of being blessed with an audience of admiring spectators, surrounded by eager learners, through times of solitude or even personal distress and isolation, movement has been my rock! At times this means ‘squeezing’ in that quick thirty minute bootcamp work out, or pulling together a complex routine for a high end show, or simply finding my body/mind centre through yoga during some ‘down’ time. My internal guide is sometimes gentle and sometimes pushy... but the constant force and drive keeps me balanced.</p>\r\n<p style=\"text-align: justify;\">As a mother of a young child (and two grown), and a full time worker, it\'s rarely easy finding perfect opportunities to have ample time for physical fitness. Self-determination and commitment means living room and work out DVDs are enough to get me to my edge - and I am more satisfied with the quality of my work out when I can be my own creator and tailor it to my needs. Over the years I\'ve perfected a routine that \'works\' best for me. Mainly, I integrate low or no impact cardio bursts with high intensity free weight compound movement, a good amount of core strengthening and stability, some dance technique, yoga and long-holding stretching with breath to deepen the experience, limber up, and take a moment to experience gratitude. This routine keeps me feeling strong and flexible, and able to fully express my dance art to the best of my ability. It also keeps my routine as efficient as possible!</p>\r\n<p style=\"text-align: justify;\">I love to eat healthy, but I’m not adverse to the occasional mozza burger or an (almost daily) dose of dark fair trade chocolate dipped in peanut butter! I’ve learned my body functions better by cutting out coffee, red meat and uric acid producing foods such as spinach, and incorporating daily juicing with a lot of greens, foods and supplements that have anti-inflammatory and anti-oxidizing qualities, and aid in proper digestion. I eat a high percentage of raw foods, little meat (but I love seafood) and more recently I have dramatically increased fermented foods daily, including my home brewed Kombucha. I also am addicted to my home made bone broth that provides me with the best source of collagen I know my body can get. My favorite dish by far is steamed broccoli on a bed of wild rice and everything drizzled with ghee, flax oil, Bragg\'s amino acids, lemon juice and hemp hearts!</p>\r\n<p style=\"text-align: justify;\">With a healthy diet and fit body, I can fully appreciate and benefit from the numerous benefits of belly dance. This includes the physical and mental feat of performing isolated movements of all major muscle groups – sometimes independently of each other and sometimes simultaneously. There’s some brain work and muscle memory involved here! Bellydance keeps things interesting on the dance floor – whether I’m in full performance or just shakin’ it for fun with friends or at a club. It enhances self-confidence, femininity and yet is exceptionally grounding in its movements and cultural roots. Further, through this dance I’ve made fabulous friends and connections – both socially and with fellow performances. I’ve attended a great number of interesting, wild and exquisite events I would otherwise not have had the opportunity to be a part of – such as touring, dancing on a cruise ship, being integral to large-scale ethnic weddings, and so much more. It’s been an exciting ride!</p>\r\n<p style=\"text-align: center;\"><strong>If you want to connect with Ramona and even better take classes with her, </strong>\r\n<strong>here are her contact information.</strong></p>\r\n<p style=\"text-align: center;\">Website: <a href=\"http://www.bellydancer.ca\">www.bellydancer.ca</a></p>\r\n<p style=\"text-align: center;\">Facebook: <a href=\"http://www.facebook.com/RamonaBellydancer\">www.facebook.com/RamonaBellydancer</a></p>\r\n<p style=\"text-align: center;\">Contact Ramona for event bookings and lessons, 250-616-3824 or <a href=\"mailto:Ramona@bellydancer.ca\"><span class=\"s1\">Ramona@bellydancer.ca</span></a></p>\r\n<p style=\"text-align: left;\"> <a href=\"http://www.choose2be.ca/w content/uploads/2016/07/Ramona-Bellydance-Purpose-.jpg\"><img class=\"alignnone wp-image-848\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Ramona-Bellydance-Purpose--232x300.jpg\" alt=\"Ramona Bellydance Purpose\" width=\"255\" height=\"330\" /></a><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Ramona-bellydance-class-fall.jpg\"><img class=\" wp-image-847 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Ramona-bellydance-class-fall-232x300.jpg\" alt=\"Ramona bellydance\" width=\"252\" height=\"326\" /></a></p>', 'Guest Blogger: Ramona', '', 'inherit', 'closed', 'closed', '', '825-revision-v1', '', '', '2016-07-31 03:53:42', '2016-07-31 03:53:42', '', 825, 'http://www.choose2be.ca/825-revision-v1/', 0, 'revision', '', 0),
(928, 1, '2016-07-31 04:04:53', '2016-07-31 04:04:53', '<p style=\"text-align: center;\"><strong><u>IT’S NOT ABOUT THE FOOD: </u></strong></p>\r\n<p style=\"text-align: center;\"><strong><u>HOW TO LOSE WEIGHT </u></strong><strong><u>BY CHANGING YOUR MINDSET AND GAINING MENTAL STRENGTH</u></strong><strong><u>, </u></strong><strong><u>ANYONE CAN DO IT</u></strong></p>\r\n<p style=\"text-align: justify;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Tiff-Manchester.jpg\"><img class=\"size-medium wp-image-921 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Tiff-Manchester-300x300.jpg\" alt=\"Mindset: Tiff Manchest\" width=\"300\" height=\"300\" /></a>This blog is written solely based on Tiff Manchester own personal experience of losing fat by gaining mental strength via self love. It has nothing to do with food; it\'s all about mindset. There is no dieting involved, no tricks and no fads. I\'m just a chick who wants to help you become happier. I\'m not selling you anything except a new way to think about yourself. (And if I can do it, so can you!)</p>\r\n\r\n<h4 style=\"text-align: center;\">I often refer to life as female ninja training.</h4>\r\n<p style=\"text-align: justify;\">Because unlike male ninjas, female ninjas don\'t use weapons to make things happen, they use the strength of their minds. Yes, they often use manipulation and coercion of others to get what they want, but hey, that\'s the job they\'ve been trained for. Point being, their awareness is so badass they can psychologically manhandle anyone.</p>\r\n<p style=\"text-align: center;\"><strong>And yours can be too, because the process of re-training your mind isn\'t hard. It just takes persistence, willpower, and faith.</strong></p>\r\nRemember: The mind is mightier than the sword. If you want different results, the first step is always to take charge of your mind, transform your mindset.\r\n<p style=\"text-align: center;\"><strong><u>Lesson #1: The way to losing weight is </u></strong>\r\n<strong><u>by losing your mind </u></strong><strong><u>(a.k.a \'Let Go\').</u></strong></p>\r\n<p style=\"text-align: justify;\">It\'s imperative to believe this if you\'re really ready to change your size. Seriously, accepting this for myself has changed my life...not just my size.</p>\r\n<p style=\"text-align: justify;\"><strong>Here\'s the truth: YOU ARE NOT WHAT YOU SAY YOU ARE!</strong>\r\nIf you think you\'re fat (and if you think fat is a bad thing), then you are bullying yourself. If you believe the negative stuff <em>other</em> people say about you, try to understand that they are just a reflection of what you\'re already telling yourself. Either way, ANY negative thought you say to yourself is completely UNTRUE. Ugly, fat, flabby, stupid, boring...absolutely ANY \'thing\' you tell yourself that makes you feel bad, or fat, simply is NOT true. Forget about a slow metabolism, thyroid issues, and bad genes.</p>\r\nNow you may disagree with this, but could it at all be possible that you secretly want to maintain these reasons to use them as excuses for not being able to lose weight?\r\n<p style=\"text-align: justify;\"><strong>Just for now, let everything you think you know...go. You can pick up your old mindset again later, if you want, but just remember this: you can\'t lose weight if you think you can\'t lose weight. </strong></p>\r\n<strong>And here\'s how I know this to be true (a lil\' back story):</strong>\r\n<p style=\"text-align: justify;\">I struggled with food my whole life. No, I never had an eating disorder and I was never very large (5\'4\" tall and on average 135-140 lb). But I still didn\'t look the way I wanted to look. I even got checked for thyroid issues, but nope, normal levels there...so I settled for being big boned with a slow metabolism. In high school I had my dieting experiments, but it always made me feel like I was about to collapse from lack of nutrition, and because I was an active person it just didn\'t suit my lifestyle. (I honestly don\'t know how people can starve themselves and still function). So for the most part I just carried on with life, not liking myself all that much and <em>always</em> comparing myself to others.</p>\r\n<p style=\"text-align: center;\"><strong>Even as a professional athlete in my twenties I had an extra layer that didn\'t seem like it was supposed to be there.</strong></p>\r\n<p style=\"text-align: justify;\">I looked in the mirror and always felt like it didn\'t truly represent me. How could I train so hard and still not change my body? I felt fit and strong...so why didn\'t I look that way?</p>\r\n<p style=\"text-align: center;\"><strong>And then, at 30, my fiancé suddenly left me after 7 years for another woman.</strong></p>\r\n<p style=\"text-align: justify;\">I was so devastated and embarrassed that I completely lost my appetite (pop-tarts were all I could manage to choke down). Instead I cried and cried and cried...and wallowed in my sorrow. I lost 10 pounds in a few weeks, and it was the easiest 10 pounds I had ever lost (at that point). But that\'s only because I <em>couldn\'t</em> eat. An then, one day (about 2 months later), I decided enough was enough and the crying had to stop.</p>\r\n<p style=\"text-align: center;\"><strong>It was time to buck up and get it together.</strong></p>\r\n<p style=\"text-align: justify;\">And that\'s when I started to gain weight at an alarming rate, even though I wasn\'t doing anything differently (I promise). I became more dumbfounded as the number on the scale continued to climb. And then obsessed with it. And with obsession comes dieting. So I diligently dieted and even hired a personal trainer I couldn\'t afford.</p>\r\n<p style=\"text-align: center;\"><strong>Even HE was dumbfounded when nothing changed.</strong></p>\r\n<p style=\"text-align: justify;\">I tried more diets, but I was so confused with what to eat and what to avoid that I became even more afraid of food than ever before. Food was the enemy, and I promptly hated myself whenever I ate, no matter what I ate. Food was the symbol for the pain and hurt I was bottling up, which means all that negative energy was locked inside of me. And so it manifested itself as fat. And the weight gain continued.</p>\r\n<p style=\"text-align: center;\"><strong>One day I went on a lark and had a session with a clairvoyant (while on a trip to Hawaii to \'heal myself\'), and she told me I had to \'let go\'. </strong></p>\r\n<p style=\"text-align: justify;\">I was like; \'great, tell me how and I\'ll do it.\' <strong>Because what does \'let go\' mean, really?  </strong>But that was all she had to say, so I was left to figure it out for myself. And in a nutshell, it just means this: drop your story. Don\'t even pinpoint what needs to stay and what needs to go, because (and trust me on this one)...IT ALL HAS TO GO. Good thoughts, bad thoughts...it\'s all the same thing. Ego. And ego is based on fear, not love. And if it\'s not God\'s love, it\'s fear.</p>\r\n<p style=\"text-align: center;\"><strong>You have to re-boot your brain, like when you erase your iPhone and set it back to as if you\'re turning it on for the very first time.</strong></p>\r\n<p style=\"text-align: center;\"><strong><u>Lesson #2: Self-Love (a.k.a time to reverse your thoughts).</u></strong></p>\r\n<p style=\"text-align: justify;\">When you hate on yourself, you\'re energetically feeding yourself hate. You are what you eat, right? If you hate flabby thighs and think about flabby thighs whenever you eat, you get flabby thighs. If you hate wrinkles and think about wrinkles when you drink alcohol, you get more wrinkles. If you believe men don\'t think you\'re attractive or endearing, men will automatically run away from you.</p>\r\n<p style=\"text-align: center;\"><strong>So instead, you have to start feeding yourself love. </strong></p>\r\nDo you know that saying; \'<em>Energy flows where attention goes\'?   </em>Well it\'s spot on.\r\n\r\n<strong>Here\'s what you do: </strong>Begin to gently wish well on yourself by remembering you are not your mistakes. Decide that you don\'t have to be a mess. Release the idea that you\'re not worthy of love.\r\n\r\n<strong>If you don\'t want to feel shame, pain, and guilt...you don\'t have to. </strong>You have free will - so choose differently. Dream a new reality while learning to love the one you\'re in (extra pounds and all).\r\n<p style=\"text-align: center;\"><strong>Practice the art of forgiveness. (Don\'t overthink it. Just do it - everywhere with everyone. Especially with your \'self\'). </strong></p>\r\nMeditate.\r\n\r\nLook in the mirror and learn to see your \'self\' in a new light. Lips, arms, eyes, legs, teeth...bit by bit and moment to moment.\r\n\r\n<strong>Give yourself all the time in the world</strong>, because it\'s the moments that count. And there are A LOT of moments in just ONE SECOND. (Meditate on <em>that</em> one).\r\n\r\nChoose new perspectives simply because they make you feel better.\r\n\r\nALLOW YOURSELF TO FEEL BETTER.\r\n\r\nFOCUS ON BEING HAPPY INSTEAD OF NEEDING TO BE RIGHT.\r\n\r\n<strong>As I began this journey, the weight immediately started to fall off.</strong>\r\n<p style=\"text-align: justify;\">I didn\'t change my diet at all. I ate regular food and tried to be healthy, but I didn\'t obsess about it. I just decided to enjoy food and see it as an ally. Food is good. It gives life, energy, and oxygen to my mind, body, and spirit. I was letting go of the self-hate, the layers of pain and guilt and misery from the break-up, from random teenage drama and who knows what else or where and how I got it. (Again, it doesn\'t matter...what matters is letting it all go). I was feeling better and definitely lighter (yes in weight, but the power of lightness within your spirit is unbelievable). I would look in the mirror and be like \'holy shit, I\'ve totally lost weight! So of course I\'d feel even better and lighter. Do you see how the change in rhythm of my thoughts began to change my body? That\'s what it means to work from the inside-out...and to let go.</p>\r\n<p style=\"text-align: center;\"><strong>Life was becoming more enjoyable. </strong></p>\r\nI started to dance. I was slowly feeding my body love and joy. I met some wonderful new people who helped to heal my relationship woes simply by being caring, loving, thoughtful friends.\r\n<p style=\"text-align: center;\"><strong>I was finally learning what that crazy lady meant when she told me to \"let go\". </strong></p>\r\n<strong>Lesson #3: Every little bit makes a difference.</strong>\r\n\r\nI wasn\'t perfect at it, but you\'d be surprised how much a little bit goes a long way. Just get focused, be consistent, and catch yourself whenever you start to go down the wrong (negative) path.\r\n<h3 style=\"text-align: center;\">BE DILIGENT WITH YOUR THOUGHTS/MINDSET</h3>\r\n<p style=\"text-align: justify;\"><strong>You have to be more aware of what you\'re thinking than <em>anything</em> else. While at your job, in your relationship, in the shower, while picking up your dog\'s poop, when waiting for the bus, at the dentist...get it?</strong></p>\r\nIt\'s been 4 years and I continue to maintain a number somewhere around 120lbs (scales are not important so I don\'t use them).\r\n\r\nI\'ve also met the man of my dreams and have manifested a bunch of other great stuff.\r\n\r\n<strong>And I\'m just getting started... ;)</strong>\r\n\r\nSo you see, it\'s not about the number. It\'s not about the food. It\'s all in your thoughts. So if you want to change your body - start by changing your mind - and this will change your life.\r\n\r\nxo Tiff\r\n\r\nTiffany Manchester is a mindset coach + angel tarot reader. A Feelgood specialist. <a href=\"http://www.followthefeelgood.com\">Sign up</a> below to get a free monthly message from the angels\r\n\r\nFollow me on instagram! - @tiffmanchester\r\n<p style=\"text-align: center;\"></p>', 'Tiff lost weight only by changing her mindset', '', 'inherit', 'closed', 'closed', '', '920-revision-v1', '', '', '2016-07-31 04:04:53', '2016-07-31 04:04:53', '', 920, 'http://www.choose2be.ca/920-revision-v1/', 0, 'revision', '', 0);
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(929, 1, '2016-07-31 04:09:27', '2016-07-31 04:09:27', '<p style=\"text-align: center;\"><strong><u>IT’S NOT ABOUT THE FOOD: </u></strong></p>\r\n<p style=\"text-align: center;\"><strong><u>HOW TO LOSE WEIGHT </u></strong><strong><u>BY CHANGING YOUR MINDSET AND GAINING MENTAL STRENGTH</u></strong><strong><u>, </u></strong><strong><u>ANYONE CAN DO IT</u></strong></p>\r\n<p style=\"text-align: justify;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Tiff-Manchester.jpg\"><img class=\"size-medium wp-image-921 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Tiff-Manchester-300x300.jpg\" alt=\"Mindset: Tiff Manchest\" width=\"300\" height=\"300\" /></a>This blog is written solely based on Tiff Manchester own personal experience of losing fat by gaining mental strength via self love. It has nothing to do with food; it\'s all about mindset. There is no dieting involved, no tricks and no fads. I\'m just a chick who wants to help you become happier. I\'m not selling you anything except a new way to think about yourself. (And if I can do it, so can you!)</p>\r\n\r\n<h4 style=\"text-align: center;\">I often refer to life as female ninja training.</h4>\r\n<p style=\"text-align: justify;\">Because unlike male ninjas, female ninjas don\'t use weapons to make things happen, they use the strength of their minds. Yes, they often use manipulation and coercion of others to get what they want, but hey, that\'s the job they\'ve been trained for. Point being, their awareness is so badass they can psychologically manhandle anyone.</p>\r\n<p style=\"text-align: center;\"><strong>And yours can be too, because the process of re-training your mind isn\'t hard. It just takes persistence, willpower, and faith.</strong></p>\r\nRemember: The mind is mightier than the sword. If you want different results, the first step is always to take charge of your mind, transform your mindset.\r\n<p style=\"text-align: center;\"><strong><u>Lesson #1: The way to losing weight is </u></strong>\r\n<strong><u>by losing your mind </u></strong><strong><u>(a.k.a \'Let Go\').</u></strong></p>\r\n<p style=\"text-align: justify;\">It\'s imperative to believe this if you\'re really ready to change your size. Seriously, accepting this for myself has changed my life...not just my size.</p>\r\n<p style=\"text-align: justify;\"><strong>Here\'s the truth: YOU ARE NOT WHAT YOU SAY YOU ARE!</strong>\r\nIf you think you\'re fat (and if you think fat is a bad thing), then you are bullying yourself. If you believe the negative stuff <em>other</em> people say about you, try to understand that they are just a reflection of what you\'re already telling yourself. Either way, ANY negative thought you say to yourself is completely UNTRUE. Ugly, fat, flabby, stupid, boring...absolutely ANY \'thing\' you tell yourself that makes you feel bad, or fat, simply is NOT true. Forget about a slow metabolism, thyroid issues, and bad genes.</p>\r\nNow you may disagree with this, but could it at all be possible that you secretly want to maintain these reasons to use them as excuses for not being able to lose weight?\r\n<p style=\"text-align: justify;\"><strong>Just for now, let everything you think you know...go. You can pick up your old mindset again later, if you want, but just remember this: you can\'t lose weight if you think you can\'t lose weight. </strong></p>\r\n<strong>And here\'s how I know this to be true (a lil\' back story):</strong>\r\n<p style=\"text-align: justify;\">I struggled with food my whole life. No, I never had an eating disorder and I was never very large (5\'4\" tall and on average 135-140 lb). But I still didn\'t look the way I wanted to look. I even got checked for thyroid issues, but nope, normal levels there...so I settled for being big boned with a slow metabolism. In high school I had my dieting experiments, but it always made me feel like I was about to collapse from lack of nutrition, and because I was an active person it just didn\'t suit my lifestyle. (I honestly don\'t know how people can starve themselves and still function). So for the most part I just carried on with life, not liking myself all that much and <em>always</em> comparing myself to others.</p>\r\n<p style=\"text-align: center;\"><strong>Even as a professional athlete in my twenties I had an extra layer that didn\'t seem like it was supposed to be there.</strong></p>\r\n<p style=\"text-align: justify;\">I looked in the mirror and always felt like it didn\'t truly represent me. How could I train so hard and still not change my body? I felt fit and strong...so why didn\'t I look that way?</p>\r\n<p style=\"text-align: center;\"><strong>And then, at 30, my fiancé suddenly left me after 7 years for another woman.</strong></p>\r\n<p style=\"text-align: justify;\">I was so devastated and embarrassed that I completely lost my appetite (pop-tarts were all I could manage to choke down). Instead I cried and cried and cried...and wallowed in my sorrow. I lost 10 pounds in a few weeks, and it was the easiest 10 pounds I had ever lost (at that point). But that\'s only because I <em>couldn\'t</em> eat. An then, one day (about 2 months later), I decided enough was enough and the crying had to stop.</p>\r\n<p style=\"text-align: center;\"><strong>It was time to buck up and get it together.</strong></p>\r\n<p style=\"text-align: justify;\">And that\'s when I started to gain weight at an alarming rate, even though I wasn\'t doing anything differently (I promise). I became more dumbfounded as the number on the scale continued to climb. And then obsessed with it. And with obsession comes dieting. So I diligently dieted and even hired a personal trainer I couldn\'t afford.</p>\r\n<p style=\"text-align: center;\"><strong>Even HE was dumbfounded when nothing changed.</strong></p>\r\n<p style=\"text-align: justify;\">I tried more diets, but I was so confused with what to eat and what to avoid that I became even more afraid of food than ever before. Food was the enemy, and I promptly hated myself whenever I ate, no matter what I ate. Food was the symbol for the pain and hurt I was bottling up, which means all that negative energy was locked inside of me. And so it manifested itself as fat. And the weight gain continued.</p>\r\n<p style=\"text-align: center;\"><strong>One day I went on a lark and had a session with a clairvoyant (while on a trip to Hawaii to \'heal myself\'), and she told me I had to \'let go\'. </strong></p>\r\n<p style=\"text-align: justify;\">I was like; \'great, tell me how and I\'ll do it.\' <strong>Because what does \'let go\' mean, really?  </strong>But that was all she had to say, so I was left to figure it out for myself. And in a nutshell, it just means this: drop your story. Don\'t even pinpoint what needs to stay and what needs to go, because (and trust me on this one)...IT ALL HAS TO GO. Good thoughts, bad thoughts...it\'s all the same thing. Ego. And ego is based on fear, not love. And if it\'s not God\'s love, it\'s fear.</p>\r\n<p style=\"text-align: center;\"><strong>You have to re-boot your brain, like when you erase your iPhone and set it back to as if you\'re turning it on for the very first time.</strong></p>\r\n<p style=\"text-align: center;\"><strong><u>Lesson #2: Self-Love (a.k.a time to reverse your thoughts).</u></strong></p>\r\n<p style=\"text-align: justify;\">When you hate on yourself, you\'re energetically feeding yourself hate. You are what you eat, right? If you hate flabby thighs and think about flabby thighs whenever you eat, you get flabby thighs. If you hate wrinkles and think about wrinkles when you drink alcohol, you get more wrinkles. If you believe men don\'t think you\'re attractive or endearing, men will automatically run away from you.</p>\r\n<p style=\"text-align: center;\"><strong>So instead, you have to start feeding yourself love. </strong></p>\r\nDo you know that saying; \'<em>Energy flows where attention goes\'?   </em>Well it\'s spot on.\r\n\r\n<strong>Here\'s what you do: </strong>Begin to gently wish well on yourself by remembering you are not your mistakes. Decide that you don\'t have to be a mess. Release the idea that you\'re not worthy of love.\r\n\r\n<strong>If you don\'t want to feel shame, pain, and guilt...you don\'t have to. </strong>You have free will - so choose differently. Dream a new reality while learning to love the one you\'re in (extra pounds and all).\r\n<p style=\"text-align: center;\"><strong>Practice the art of forgiveness. (Don\'t overthink it. Just do it - everywhere with everyone. Especially with your \'self\'). </strong></p>\r\nMeditate.\r\n\r\nLook in the mirror and learn to see your \'self\' in a new light. Lips, arms, eyes, legs, teeth...bit by bit and moment to moment.\r\n\r\n<strong>Give yourself all the time in the world</strong>, because it\'s the moments that count. And there are A LOT of moments in just ONE SECOND. (Meditate on <em>that</em> one).\r\n\r\nChoose new perspectives simply because they make you feel better.\r\n\r\nALLOW YOURSELF TO FEEL BETTER.\r\n\r\nFOCUS ON BEING HAPPY INSTEAD OF NEEDING TO BE RIGHT.\r\n\r\n<strong>As I began this journey, the weight immediately started to fall off.</strong>\r\n<p style=\"text-align: justify;\">I didn\'t change my diet at all. I ate regular food and tried to be healthy, but I didn\'t obsess about it. I just decided to enjoy food and see it as an ally. Food is good. It gives life, energy, and oxygen to my mind, body, and spirit. I was letting go of the self-hate, the layers of pain and guilt and misery from the break-up, from random teenage drama and who knows what else or where and how I got it. (Again, it doesn\'t matter...what matters is letting it all go). I was feeling better and definitely lighter (yes in weight, but the power of lightness within your spirit is unbelievable). I would look in the mirror and be like \'holy shit, I\'ve totally lost weight! So of course I\'d feel even better and lighter. Do you see how the change in rhythm of my thoughts began to change my body? That\'s what it means to work from the inside-out...and to let go.</p>\r\n<p style=\"text-align: center;\"><strong>Life was becoming more enjoyable. </strong></p>\r\nI started to dance. I was slowly feeding my body love and joy. I met some wonderful new people who helped to heal my relationship woes simply by being caring, loving, thoughtful friends.\r\n<p style=\"text-align: center;\"><strong>I was finally learning what that crazy lady meant when she told me to \"let go\". </strong></p>\r\n<strong>Lesson #3: Every little bit makes a difference.</strong>\r\n\r\nI wasn\'t perfect at it, but you\'d be surprised how much a little bit goes a long way. Just get focused, be consistent, and catch yourself whenever you start to go down the wrong (negative) path.\r\n<h3 style=\"text-align: center;\">BE DILIGENT WITH YOUR THOUGHTS/MINDSET</h3>\r\n<p style=\"text-align: justify;\"><strong>You have to be more aware of what you\'re thinking than <em>anything</em> else. While at your job, in your relationship, in the shower, while picking up your dog\'s poop, when waiting for the bus, at the dentist...get it?</strong></p>\r\nIt\'s been 4 years and I continue to maintain a number somewhere around 120lbs (scales are not important so I don\'t use them).\r\n\r\nI\'ve also met the man of my dreams and have manifested a bunch of other great stuff.\r\n\r\n<strong>And I\'m just getting started... ;)</strong>\r\n\r\nSo you see, it\'s not about the number. It\'s not about the food. It\'s all in your thoughts. So if you want to change your body - start by changing your mind - and this will change your life.\r\n\r\nxo Tiff\r\n\r\nTiffany Manchester is a mindset coach + angel tarot reader. A Feelgood specialist. <a href=\"http://www.followthefeelgood.com\">Sign up</a> below to get a free monthly message from the angels\r\n\r\nFollow me on instagram! - @tiffmanchester\r\n<p style=\"text-align: left;\">Check her Tiff inspirational person post <a href=\"http://www.choose2be.ca/inspirational-person-Tiff/\">here</a>.</p>', 'Tiff lost weight only by changing her mindset', '', 'inherit', 'closed', 'closed', '', '920-revision-v1', '', '', '2016-07-31 04:09:27', '2016-07-31 04:09:27', '', 920, 'http://www.choose2be.ca/920-revision-v1/', 0, 'revision', '', 0),
(930, 1, '2016-07-31 04:11:54', '2016-07-31 04:11:54', '<header class=\"entry-header\">\r\n<h3 class=\"entry-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\r\n</header>\r\n<div class=\"entry-content\">\r\n<p style=\"text-align: justify;\">I want to feature people like Tiff who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn’t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions… I want to recognize the people in my life who lead by example.</p>\r\n\r\n<h3 class=\"widget-title\" style=\"text-align: center;\">How did I meet Tiff?</h3>\r\nI’ve met Tiff\r\n\r\nIf you wonder how did Tiff lose her weight, make sure to check her post. How to change your mindset to lose weight; <a href=\"http://www.choose2be.ca/losing-weight-change-mindset/\">read more</a>.\r\n<h3>Meet Tiff <a href=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Tiff-Manchester.jpg\"><img class=\"size-medium wp-image-921 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Tiff-Manchester-300x300.jpg\" alt=\"Mindset: Tiff Manchest\" width=\"300\" height=\"300\" /></a></h3>\r\n</div>\r\n<b>What activity/workout do you prefer?\r\n</b>What motivates me to exercise: I like to feel good about myself, and exercise helps with this. But ‘exercise’ for me consists of doing the things that I enjoy, like; surfing, dancing and going for walks.\r\n\r\n<b>What is your biggest accomplishment?</b>\r\nOne of my biggest accomplishments is completing a ten day vipassana mediation course\r\n\r\n<b>What is your superpower?</b>\r\nMy superpower is that I can help people change their mind about how they see a difficult situation, so that they can move forward in a way that feels good.\r\n\r\n<b>What is your favorite dish/recipe?</b>\r\nMy favorite recipe is making healthy smoothies with kale and ginger, and also made with my homemade nut milk\r\n\r\n<b>What is your cheat treat?</b>\r\nMy favorite cheat treat is chocolate cake\r\n\r\n<b>What are your goals and dreams?</b>\r\nMy goal is to teach people how to develop and strengthen their intuition, connect with the angels, and learn how to make every decision with ease, so they can live a life they love.\r\n\r\n<b>Advice for a newbie?</b>\r\nMy advice is to be clear on how you want to feel, then do the things that will help you to feel that way. Be aware of your thoughts, because thoughts create things, and to know that you are capable of manifesting your true desires.', 'Inspirational Person: Tiff Manchester', '', 'inherit', 'closed', 'closed', '', '925-revision-v1', '', '', '2016-07-31 04:11:54', '2016-07-31 04:11:54', '', 925, 'http://www.choose2be.ca/925-revision-v1/', 0, 'revision', '', 0),
(967, 1, '2016-08-10 05:01:31', '2016-08-10 05:01:31', '<header class=\"entry-header\">\r\n<h3 class=\"entry-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\r\n</header>\r\n<div class=\"entry-content\">\r\n<p style=\"text-align: justify;\">I want to feature people like Tiff who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn’t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions… I want to recognize the people in my life who lead by example.</p>\r\n\r\n<h3 class=\"widget-title\" style=\"text-align: center;\">How did I meet Tiff?</h3>\r\n<p style=\"text-align: justify;\">I’ve met Tiff on the Big island of Hawaii at Kalani, Holistic Centre Retreat. She was a volunteer coordinator, she interviewed me and accepted me in the volunteer 3 months program. Upon my arrival at Kalani, she helped me settle in my new environment. She asked for my help and advice as a personal trainer to lose weight. We trained a fews times together and she started her journey to shred weight. A fews years later, I saw her by coincidence on a beach on the Big Island. She was so lean and she was radiating. We stayed in touch through Facebook and I’ve asked her if she could be a guest blogger on my website. To talk about her weight loss journey. I have been so puzzled to witness people over the years training hard and eating well despite losing weight, even sometime gaining weight. I am aware that there is so much happening in the mind and also related with our emotion. That was Tiff’s experience and she wants to share it with us. You can lose weight by changing your mindset, that’s where it starts. I hope you enjoy her article as much as I did enjoy reading them.</p>\r\nIf you wonder how did Tiff lose her weight, make sure to check her post. How to change your mindset to lose weight; <a href=\"http://www.choose2be.ca/losing-weight-change-mindset/\">read more</a>.\r\n<h3>Meet Tiff <a href=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Tiff-Manchester.jpg\"><img class=\"size-medium wp-image-921 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Tiff-Manchester-300x300.jpg\" alt=\"Mindset: Tiff Manchest\" width=\"300\" height=\"300\" /></a></h3>\r\n</div>\r\n<b>What activity/workout do you prefer?\r\n</b>What motivates me to exercise: I like to feel good about myself, and exercise helps with this. But ‘exercise’ for me consists of doing the things that I enjoy, like; surfing, dancing and going for walks.\r\n\r\n<b>What is your biggest accomplishment?</b>\r\nOne of my biggest accomplishments is completing a ten day vipassana mediation course\r\n\r\n<b>What is your superpower?</b>\r\nMy superpower is that I can help people change their mind about how they see a difficult situation, so that they can move forward in a way that feels good.\r\n\r\n<b>What is your favorite dish/recipe?</b>\r\nMy favorite recipe is making healthy smoothies with kale and ginger, and also made with my homemade nut milk\r\n\r\n<b>What is your cheat treat?</b>\r\nMy favorite cheat treat is chocolate cake\r\n\r\n<b>What are your goals and dreams?</b>\r\nMy goal is to teach people how to develop and strengthen their intuition, connect with the angels, and learn how to make every decision with ease, so they can live a life they love.\r\n\r\n<b>Advice for a newbie?</b>\r\nMy advice is to be clear on how you want to feel, then do the things that will help you to feel that way. Be aware of your thoughts, because thoughts create things, and to know that you are capable of manifesting your true desires.', 'Inspirational Person: Tiff Manchester', '', 'inherit', 'closed', 'closed', '', '925-revision-v1', '', '', '2016-08-10 05:01:31', '2016-08-10 05:01:31', '', 925, 'http://www.choose2be.ca/925-revision-v1/', 0, 'revision', '', 0),
(970, 1, '2016-08-10 05:14:16', '2016-08-10 05:14:16', '<h3 class=\"widget-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\r\n<p style=\"text-align: justify;\">I want to feature people like Bhumika who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn\'t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions... I want to recognize the people in my life who lead by example.</p>\r\n\r\n<h3 class=\"widget-title\" style=\"text-align: center;\">How did I meet Bhumika?</h3>\r\n<p style=\"text-align: justify;\">I had met Bhumika in the fall of 2014 at VIU. She came to my Zumba classes. I admired how well she moved and happy she was. We crossed path again last year and she informed me about her new blogging project; the Writer Eats. I really like her blog and have been impressed by how professional it looks and the content of it. She even became a Zumba instructor and came with me on Gabriola island to teach her first Zumba class. I also asked her to sub my Bootcamp classes at University when I was on a road trip. I am really happy to feature her as an inspirational person, because she has been motivating especially with my online presence.</p>\r\n\r\n<h3 style=\"text-align: center;\">Meet Bhumika</h3>\r\n&nbsp;\r\n\r\n<strong>What motivates you to exercise?</strong>\r\nI love my body and try to love it every single day. I feel happy and if I am\r\nstressed, working out definitely makes me feel much better about myself. Plus, I love gains!<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/08/V.jpg\"><img class=\"size-medium wp-image-969 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/08/V-300x169.jpg\" alt=\"V\" width=\"300\" height=\"169\" /></a>\r\n\r\n<strong>What activity/workout do you prefer?</strong>\r\nI prefer weight training, zumba and want to improve on some body weight training.\r\n\r\n<strong>What is your biggest accomplishment?</strong>\r\nI have made it so far in life, and every experience has made me better and wiser. I also find it an accomplishment to have lovely people in my life who support me as it is not very easy to find. In terms of fitness, my biggest accomplishment is getting over my obsessive need to be thin and loving working with weights.\r\n\r\n<strong>What is your favorite dish/recipe? </strong>\r\nI have so many, I had to think for a long time to bring it down to two haha- vegan taco rice bowl w/ tahini dressing, thai inspired chicken with rice and veggies!\r\n\r\n<strong>What is your cheat treat?</strong>\r\nIce cream and/or pizza or bubble tea would be my go to.\r\n\r\n<strong>What are your goals and dreams?</strong>\r\nI want to help people eat healthier without the notion that eating healthy is boring. I also want them to feel as happy as I do with healthy eating.\r\n\r\n<strong>Advice for a newbie?</strong>\r\nWe all start with some confusion, but trust me; you will get better and better and will never regret exercising. Find what makes you happily look forward to working out. Take care of your body inside out. Eat well. Do your best. Love yourself. Never give up. Remember: 80% food, 20% workout= 100% healthy happy self.\r\n<p class=\"p1\"><span class=\"s1\">Bhumika website <a href=\"http://www.thewritereats.wordpress.com/\"><span class=\"s2\">www.thewritereats.wordpress.com</span></a></span>\r\n<span class=\"s1\">Instagram <a href=\"http://www.instagram.com/thewritereats\"><span class=\"s2\">www.instagram.com/thewritereats</span></a> </span></p>', 'Inspirational Person: Bhumika Mehta', '', 'inherit', 'closed', 'closed', '', '823-revision-v1', '', '', '2016-08-10 05:14:16', '2016-08-10 05:14:16', '', 823, 'http://www.choose2be.ca/823-revision-v1/', 0, 'revision', '', 0),
(932, 1, '2016-08-02 20:54:54', '2016-08-02 20:54:54', '<h3 class=\"widget-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\r\n<p style=\"text-align: justify;\">I want to feature people like Bhumika who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn\'t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions... I want to recognize the people in my life who lead by example.</p>\r\n\r\n<h3 class=\"widget-title\" style=\"text-align: center;\">How did I meet Bhumika?</h3>\r\n<p style=\"text-align: justify;\">I had met Bhumika in the fall of 2014 at VIU. She came to my Zumba classes. I admired how well she moved and happy she was. We crossed path again last year and she informed me about her new blogging project; the Writer Eats. I really like her blog and have been impressed by how professional it looks and the content of it. She even became a Zumba instructor and came with me on Gabriola island to teach her first Zumba class. I also asked her to sub my Bootcamp classes at University when I was on a road trip. I am really happy to feature her as an inspirational person, because she has been motivating especially with my online presence.</p>\r\n\r\n<h3 style=\"text-align: center;\">Meet Bhumika</h3>\r\n&nbsp;\r\n\r\n<strong>What motivates you to exercise?</strong>\r\nI love my body and try to love it every single day. I feel happy and if I am<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Bhumika-Mehta-e1469132327382.jpg\"><img class=\"size-medium wp-image-858 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Bhumika-Mehta-e1469132327382-300x169.jpg\" alt=\"Bhumika Mehta\" width=\"300\" height=\"169\" /></a> stressed, working out definitely makes me feel much better about myself. Plus, I love gains!\r\n\r\n<strong>What activity/workout do you prefer?</strong>\r\nI prefer weight training, zumba and want to improve on some body weight training.\r\n\r\n<strong>What is your biggest accomplishment?</strong>\r\nI have made it so far in life, and every experience has made me better and wiser. I also find it an accomplishment to have lovely people in my life who support me as it is not very easy to find. In terms of fitness, my biggest accomplishment is getting over my obsessive need to be thin and loving working with weights.\r\n\r\n<strong>What is your favorite dish/recipe? </strong>\r\nI have so many, I had to think for a long time to bring it down to two haha- vegan taco rice bowl w/ tahini dressing, thai inspired chicken with rice and veggies!\r\n\r\n<strong>What is your cheat treat?</strong>\r\nIce cream and/or pizza or bubble tea would be my go to.\r\n\r\n<strong>What are your goals and dreams?</strong>\r\nI want to help people eat healthier without the notion that eating healthy is boring. I also want them to feel as happy as I do with healthy eating.\r\n\r\n<strong>Advice for a newbie?</strong>\r\nWe all start with some confusion, but trust me; you will get better and better and will never regret exercising. Find what makes you happily look forward to working out. Take care of your body inside out. Eat well. Do your best. Love yourself. Never give up. Remember: 80% food, 20% workout= 100% healthy happy self.\r\n<p class=\"p1\"><span class=\"s1\">Bhumika website <a href=\"http://www.thewritereats.wordpress.com/\"><span class=\"s2\">www.thewritereats.wordpress.com</span></a></span>\r\n<span class=\"s1\">Instagram <a href=\"http://www.instagram.com/thewritereats\"><span class=\"s2\">www.instagram.com/thewritereats</span></a> </span></p>', 'Inspirational Person: Bhumika Mehta', '', 'inherit', 'closed', 'closed', '', '823-revision-v1', '', '', '2016-08-02 20:54:54', '2016-08-02 20:54:54', '', 823, 'http://www.choose2be.ca/823-revision-v1/', 0, 'revision', '', 0),
(933, 1, '2016-09-29 08:00:30', '2016-09-29 08:00:30', '<p class=\"p1\" style=\"text-align: justify;\">I’ve been curious about Hypnotherapy and decided to contact Nanaimo Hypnotherapy to write an article about how it can help with weight lost. Enjoy and let me know what you think. Anyone of you tried it before?</p>\r\n\r\n<h3 style=\"text-align: center;\"><strong>What is Hypnotherapy? </strong></h3>\r\n<p style=\"text-align: justify;\">It\'s a perfectly natural, scientifically proven and very effective mental wellness technique that uses hypnosis to hel<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Nanaimo-Hypnotherapy-3.jpg\"><img class=\"alignright wp-image-935 size-full\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Nanaimo-Hypnotherapy-3.jpg\" alt=\"Nanaimo Hypnotherapy- lose weight - health &amp; fitness -Choose2be\" width=\"271\" height=\"186\" /></a>p create subconscious changes in behaviours, thoughts, attitudes and feelings. Hypnosis works and is amazingly life changing. Are you ever affected by stress, depression, or anxiety? Do you sometimes have trouble sleeping, or do you suffer from a lack of confidence, self-esteem, or motivation? Perhaps you would like to achieve or change something such as, losing weight, stopping smoking, become a better public speaker or overcoming a fear of some type? You\'d be amazed at just what is possible with the power of hypnotherapy.</p>\r\n<p style=\"text-align: center;\"><strong>YES LOSING WEIGHT WITH HYPNOTHERAPY WORKS AND IT’S EASIER THAN YOU THINK!</strong></p>\r\n<p style=\"text-align: justify;\">Hypnosis is very effective in helping people who need to lose weight, as any experienced hypnotherapist will deal with the underlying causes and thinking patterns behind a person\'s weight problem. It really doesn\'t matter if you need to lose only a few pounds or several - once these issues have been resolved within the sub-conscious mind the weight should drop off easily.</p>\r\n<p style=\"text-align: justify;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Nanaimo-Hypnotherapy-4.jpg\"><img class=\"alignnone wp-image-936\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Nanaimo-Hypnotherapy-4.jpg\" alt=\"Nanaimo Hypnotherapy- lose weight - health &amp; fitness -Choose2be\" width=\"257\" height=\"223\" /></a>  <a href=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Nanaimo-Hypnotherapy-2.jpg\"><img class=\"alignnone wp-image-934\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Nanaimo-Hypnotherapy-2.jpg\" alt=\"Nanaimo Hypnotherapy- lose weight - health &amp; fitness -Choose2be\" width=\"273\" height=\"217\" /></a></p>\r\nThe top reasons people see us:\r\n<ul>\r\n 	<li>Weight Loss</li>\r\n 	<li>Stop Smoking</li>\r\n 	<li>Anxiety /Depression</li>\r\n 	<li>Sleep Issues</li>\r\n 	<li>Personal Development</li>\r\n 	<li>Relationships</li>\r\n 	<li>And much more</li>\r\n</ul>\r\n<p style=\"text-align: justify;\">Hypnotherapy takes you into a deep level of relaxation. Here you can use your imagination to relax deeply then take a journey and create change at the deepest level of your mind. Once all your senses are heightened, powerful suggestions are made to your sub-conscious mind. Once this is done over a period of time your mind takes the suggestions as a new reality and creates new feelings within your body and new emotions with in your mind.</p>\r\n<p style=\"text-align: justify;\">By using it there’s no need to suffer because hypnotherapy helps alleviate depression, anxiety and pain as well as many other issues and it works easily and effectively! You will feel better and live the quality of life that you deserve.</p>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/08/NanaimoHypnotherapyC01Oct2014Inside.png\"><img class=\"alignnone wp-image-938\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/08/NanaimoHypnotherapyC01Oct2014Inside-300x162.png\" alt=\"Nanaimo Hypnotherapy- lose weight - health &amp; fitness -Choose2be\" width=\"213\" height=\"115\" /></a> <a href=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Nanaimo-Hypnotherapy.jpg\"><img class=\"alignnone wp-image-937\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Nanaimo-Hypnotherapy-300x90.jpg\" alt=\"Nanaimo Hypnotherapy- lose weight - health &amp; fitness -Choose2be\" width=\"333\" height=\"100\" /></a>\r\n\r\nAdvanced Certified Clinical Hypnotherapists\r\nRon Thompson, ACCHT - PH: 250-755-6479\r\nTracy L. Thompson, ACCHT – PH: 250-739-4609<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Nanaimo-Hypnotherapy.jpg\">\r\nNanaimo Hypnotherapy Center\r\nInfo.nhc@shaw.ca\r\n</a><a href=\"https://www.nanaimohypnotherapycenter.com/\">https://www.nanaimohypnotherapycenter.com/</a>', 'Nanaimo Hypnotherapy to help you lose weight', '', 'publish', 'open', 'open', '', 'nanaimo-hypnotherapy-lose-weight', '', '', '2017-09-14 15:05:45', '2017-09-14 15:05:45', '', 0, 'http://www.choose2be.ca/?p=933', 0, 'post', '', 0),
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(937, 1, '2016-08-02 21:05:06', '2016-08-02 21:05:06', '', 'Nanaimo Hypnotherapy', '', 'inherit', 'open', 'closed', '', 'nanaimo-hypnotherapy', '', '', '2016-08-02 21:05:22', '2016-08-02 21:05:22', '', 933, 'http://www.choose2be.ca/wp-content/uploads/2016/08/Nanaimo-Hypnotherapy.jpg', 0, 'attachment', 'image/jpeg', 0),
(938, 1, '2016-08-02 21:05:20', '2016-08-02 21:05:20', '', 'NanaimoHypnotherapyC01Oct2014Inside', '', 'inherit', 'open', 'closed', '', 'nanaimohypnotherapyc01oct2014inside', '', '', '2016-12-04 04:34:17', '2016-12-04 04:34:17', '', 933, 'http://www.choose2be.ca/wp-content/uploads/2016/08/NanaimoHypnotherapyC01Oct2014Inside.png', 0, 'attachment', 'image/png', 0),
(939, 1, '2016-08-02 21:12:50', '2016-08-02 21:12:50', '<h3 style=\"text-align: center;\"><strong>What is Hypnotherapy? </strong></h3>\r\n<p style=\"text-align: justify;\">Hypnotherapy is a perfectly natural, scientifically proven and very effective mental wellness technique that uses hypnosis to hel<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Nanaimo-Hypnotherapy-3.jpg\"><img class=\"size-full wp-image-935 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Nanaimo-Hypnotherapy-3.jpg\" alt=\"Nanaimo Hypnotherapy 3\" width=\"271\" height=\"186\" /></a>p create subconscious changes in behaviours, thoughts, attitudes and feelings. Hypnosis works and is amazingly life changing. Are you ever affected by stress, depression, or anxiety? Do you sometimes have trouble sleeping, or do you suffer from a lack of confidence, self-esteem, or motivation? Perhaps you would like to achieve or change something such as, losing weight, stopping smoking, become a better public speaker or overcoming a fear of some type? You\'d be amazed at just what is possible with the power of hypnotherapy.</p>\r\n<p style=\"text-align: center;\"><strong>YES LOSING WEIGHT WITH HYPNOTHERAPY WORKS AND IT’S EASIER THAN YOU THINK!</strong></p>\r\n<p style=\"text-align: justify;\">Hypnosis is very effective in helping people who need to lose weight, as any experienced hypnotherapist will deal with the underlying causes and thinking patterns behind a person\'s weight problem. It really doesn\'t matter if you need to lose only a few pounds or several - once these issues have been resolved within the sub-conscious mind the weight should drop off easily.</p>\r\n<p style=\"text-align: justify;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Nanaimo-Hypnotherapy-4.jpg\"><img class=\"alignnone  wp-image-936\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Nanaimo-Hypnotherapy-4.jpg\" alt=\"Nanaimo Hypnotherapy 4\" width=\"257\" height=\"223\" /></a>  <a href=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Nanaimo-Hypnotherapy-2.jpg\"><img class=\"alignnone  wp-image-934\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Nanaimo-Hypnotherapy-2.jpg\" alt=\"Nanaimo Hypnotherapy 2\" width=\"273\" height=\"217\" /></a></p>\r\nThe top reasons people see us:\r\n<ul>\r\n 	<li>Weight Loss</li>\r\n 	<li>Stop Smoking</li>\r\n 	<li>Anxiety /Depression</li>\r\n 	<li>Sleep Issues</li>\r\n 	<li>Personal Development</li>\r\n 	<li>Relationships</li>\r\n 	<li>And much more</li>\r\n</ul>\r\n<p style=\"text-align: justify;\">Hypnotherapy takes you into a deep level of relaxation. Here you can use your imagination to relax deeply then take a journey and create change at the deepest level of your mind. Once all your senses are heightened, powerful suggestions are made to your sub-conscious mind. Once this is done over a period of time your mind takes the suggestions as a new reality and creates new feelings within your body and new emotions with in your mind.</p>\r\n<p style=\"text-align: justify;\">By using hypnotherapy there’s no need to suffer because hypnotherapy helps alleviate depression, anxiety and pain as well as many other issues and it works easily and effectively! You will feel better and live the quality of life that you deserve.</p>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/08/NanaimoHypnotherapyC01Oct2014Inside.png\"><img class=\"alignnone  wp-image-938\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/08/NanaimoHypnotherapyC01Oct2014Inside-300x162.png\" alt=\"NanaimoHypnotherapyC01Oct2014Inside\" width=\"213\" height=\"115\" /></a> <a href=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Nanaimo-Hypnotherapy.jpg\"><img class=\"alignnone  wp-image-937\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Nanaimo-Hypnotherapy-300x90.jpg\" alt=\"Nanaimo Hypnotherapy\" width=\"333\" height=\"100\" /></a>\r\n\r\nAdvanced Certified Clinical Hypnotherapists\r\nRon Thompson, ACCHT - PH: 250-755-6479\r\nTracy L. Thompson, ACCHT – PH: 250-739-4609<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Nanaimo-Hypnotherapy.jpg\">\r\nNanaimo Hypnotherapy Center\r\nInfo.nhc@shaw.ca\r\n</a><a href=\"https://www.nanaimohypnotherapycenter.com/\">https://www.nanaimohypnotherapycenter.com/</a>', 'Hypnotherapy to help you lose weight', '', 'inherit', 'closed', 'closed', '', '933-revision-v1', '', '', '2016-08-02 21:12:50', '2016-08-02 21:12:50', '', 933, 'http://www.choose2be.ca/933-revision-v1/', 0, 'revision', '', 0),
(940, 1, '2016-09-08 08:00:34', '2016-09-08 08:00:34', '<section class=\"article-section\"></section><section class=\"article-section\"><section class=\"article-section\">\r\n<h3 class=\"p2\" style=\"text-align: center;\">Many people blame their weight on a slow metabolism and even genetics, but what does that mean? Can you boost your metabolism to burn more calories?</h3>\r\n<h4 style=\"text-align: center;\">Yes, but not all types of exercise will help you with this goal.</h4>\r\n<p style=\"text-align: justify;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Boost-your-metabolism-2-1.jpg\"><img class=\"alignright wp-image-1012 \" src=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Boost-your-metabolism-2-1-300x199.jpg\" alt=\"Boost your metabolism- muscle help - weight training - Nanaimo Choose2be\" width=\"216\" height=\"143\" /></a>Contrary to popular belief, excessive cardiovascular training like running, bik<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Boost-your-metabolism-1.jpg\"><img class=\"alignnone size-medium wp-image-1006\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Boost-your-metabolism-1.jpg\" alt=\"Boost your metabolism 1\" width=\"1\" height=\"1\" /></a>ing, elliptical training at the gym - when combined with a reduced-calorie diet - further speeds the loss of muscle mass and slows down your metabolism. I witnessed that during the years I worked in a weight training room. I saw the same people doing the same cardio exercises for hours without any strength training, and they didn’t get the results they were looking for at all.  Either their bodies stayed the same year after year, or they even gained weight despite all their efforts.</p>\r\n<p style=\"text-align: justify;\">There are lots of \"skinny fat\" people: They may wear a small size jeans, but that doesn\'t make them strong or healthy. I once read a quote that people who do cardio to look good dressed up and they do strength training to look good in bathing suit (or naked!). That made me laugh, but it is also true.</p>\r\n\r\n<h3 class=\"p2\" style=\"text-align: center;\">What is metabolism?</h3>\r\n<p class=\"p1\" style=\"text-align: justify;\">Metabolism is the process in which your body converts what you put into your mouth into energy. Even when you are at rest your body needs energy for all basic functions such as breathing, adjusting hormone levels, growing, repair, circulating blood and digestion.  The number of calories your body needs to carry these basic functions is called basal metabolic rate, aka your \"metabolism\". Several factors determine your metabolism:</p>\r\n\r\n<ul class=\"ul1\">\r\n 	<li class=\"li1\"><strong>Body size and composition</strong>; the more muscle you have the more calories you burn, even at rest.</li>\r\n 	<li class=\"li1\"><strong>Gender/sex</strong>; men usually have more muscle and less body fat than women, so they burn more calories</li>\r\n 	<li class=\"li1\"><strong>Age</strong>: as you get older you lose muscle mass so you burn fewer calories</li>\r\n</ul>\r\n<p class=\"p1\" style=\"text-align: justify;\">I have been working in the Health and Fitness industry for almost 15 years. I worked in a weight training room for many years and most women that came asked for my help because they were afraid of gaining muscle mass. I often wonder why they were so afraid until I discovered some magazines in the 70\'s and 80´s of women working out. Most of them seemed to be on steroids, they looked more like men than women!</p>\r\n<p class=\"p1\" style=\"text-align: justify;\">There are still many myths and misconceptions that need to be clarified about weight training. I need to reassure everyone out there, without steroids, gaining lean muscle mass is not easy. It is actually pretty difficult for most women to \"bulk\" up unless you are very serious about your training, train everyday and eat lots and lots of protein. It is important that you understand how to maintaining and building muscle mass not only boots your metabolism, but can do so much more for you.</p>\r\n<p class=\"p1\" style=\"text-align: justify;\">Your metabolism is not to be blamed for your weight: Ultimately your physi<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Boost-your-metabolism.jpg\"><img class=\"alignright wp-image-1007 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Boost-your-metabolism-300x217.jpg\" alt=\"Boost your metabolism- muscle help - weight training - Nanaimo Choose2be\" width=\"300\" height=\"217\" /></a>cal activity, food &amp; beverage intake will determine how much you weigh. There are some factors that we can\'t control to help our metabolism burn more calories; such as genetics, lifestyle, environment, sleep, stress. One factor that we can control is strength training to increase our muscle mass. The American Council on Exercise has found that the average person loses approximately one-half pound of muscle per year after the age of twenty. To even maintain the muscle you have today, you need to take action. If you don\'t know how to get started on your strength training journey; contact a <a href=\"http://www.choose2be.ca/nanaimo-personal-training/\">personal trainer</a> or join a <a href=\"http://www.choose2be.ca/nanaimo-group-fitness-classes-bootcamp-yoga-zumba/\">group fitness classes</a> that focus on strength building instead of cardio.</p>\r\n<p class=\"p1\" style=\"text-align: justify;\">If you need other reasons to increase your muscle mass, check my post about <a href=\"http://www.choose2be.ca/benefit-strength-training/\">Benefit of Strength Training</a>.</p>\r\n<p class=\"p1\" style=\"text-align: justify;\">This is part of the <a href=\"http://www.choose2be.ca/product/8-week-online-register/\"><span class=\"s1\">8 week online program</span></a>.</p>\r\n\r\n</section></section>', 'How does muscle affect your metabolism?', '', 'publish', 'open', 'open', '', 'nanaimo-muscle-affect-metabolism', '', '', '2017-09-14 01:41:04', '2017-09-14 01:41:04', '', 0, 'http://www.choose2be.ca/?p=940', 0, 'post', '', 0),
(973, 1, '2016-08-12 22:18:32', '2016-08-12 22:18:32', '<section class=\"article-section\"></section><section class=\"article-section\"><section class=\"article-section\">\r\n<h3 class=\"p2\" style=\"text-align: center;\">Many people blame their weight on a slow metabolism and even genetics, but what does that mean? Can you boost your metabolism to burn more calories?</h3>\r\n<h3 class=\"p2\" style=\"text-align: center;\">What is metabolism?</h3>\r\n<p class=\"p1\" style=\"text-align: justify;\">Metabolism is the process in which your body converts what you put into your mouth into energy. Even when you rest your body needs energy for all basic functions such as breathing, adjusting hormone levels, growing, repair, circulation blood, digestion.  The number of calories your body needs to carry these basic functions is called basal metabolic rate also called metabolism. Several factors determine your metabolism:</p>\r\n\r\n<ul class=\"ul1\">\r\n 	<li class=\"li1\">Body size and composition; the more muscle you have the more calories you burn, even at rest.</li>\r\n 	<li class=\"li1\">Gender/sex; men usually have more muscle and less body fat than women, so they burn more calories</li>\r\n 	<li class=\"li1\">Age: as you get older you lose muscle mass so you burn fewer calories</li>\r\n</ul>\r\n<p class=\"p1\" style=\"text-align: justify;\">I have been working in the health and Fitness industry for almost 15 years. I worked in a weight training room for many years and most women that came asked for my help because they were afraid of gaining muscle mass. I often wonder why they were so afraid until I discovered some magazines in the 70\'s 80´s of women working out. Most of them seemed to be on steroids looking more like men than women. There are still many myths and misconceptions that need to be clarified. Its so important to understand how muscle mass can not only help boost your metabolism but can do so much more for you. First I need to reassure everyone out there, without steroids, gaining lean muscle mass is not that easy. Actually its pretty difficult for most women to \"bulk\" up unless you are very serious about your training, train everyday and eat lots and lots of protein. Actually your metabolism is not to be blamed for your weight, ultimately your physical activity, food &amp; beverage intake will determine how much you weigh. There are other factors that contribute such as genetics, lifestyle, environment, sleep, stress.</p>\r\n<p class=\"p2\"></p>\r\n<p class=\"p1\">There are some factors that we can\'t control to help our metabolism and to be able to burn more calories. One factor that we can control is strength training to increase our muscle mass. Did you know that after age 20, you lose approximately one-half pound of muscle per year, reports the American Council on Exercise.  If you need other reasons to increase your muscle mass, check my post about Benefit of strength training.</p>\r\n\r\n</section></section>', 'How does muscle affect your metabolism?', '', 'inherit', 'closed', 'closed', '', '940-revision-v1', '', '', '2016-08-12 22:18:32', '2016-08-12 22:18:32', '', 940, 'http://www.choose2be.ca/940-revision-v1/', 0, 'revision', '', 0);
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(974, 1, '2016-08-12 22:31:24', '2016-08-12 22:31:24', '<section class=\"article-section\"></section><section class=\"article-section\"><section class=\"article-section\">\r\n<h3 class=\"p2\" style=\"text-align: center;\">Many people blame their weight on a slow metabolism and even genetics, but what does that mean? Can you boost your metabolism to burn more calories?</h3>\r\n<h3 class=\"p2\" style=\"text-align: center;\">What is metabolism?</h3>\r\n<p class=\"p1\" style=\"text-align: justify;\">Metabolism is the process in which your body converts what you put into your mouth into energy. Even when you rest your body needs energy for all basic functions such as breathing, adjusting hormone levels, growing, repair, circulation blood, digestion.  The number of calories your body needs to carry these basic functions is called basal metabolic rate also called metabolism. Several factors determine your metabolism:</p>\r\n\r\n<ul class=\"ul1\">\r\n 	<li class=\"li1\"><strong>Body size and composition</strong>; the more muscle you have the more calories you burn, even at rest.</li>\r\n 	<li class=\"li1\"><strong>Gender/sex</strong>; men usually have more muscle and less body fat than women, so they burn more calories</li>\r\n 	<li class=\"li1\"><strong>Age</strong>: as you get older you lose muscle mass so you burn fewer calories</li>\r\n</ul>\r\n<p class=\"p1\" style=\"text-align: justify;\">I have been working in the Health and Fitness industry for almost 15 years. I worked in a weight training room for many years and most women that came asked for my help because they were afraid of gaining muscle mass. I often wonder why they were so afraid until I discovered some magazines in the 70\'s 80´s of women working out. Most of them seemed to be on steroids looking more like men than women. There are still many myths and misconceptions that need to be clarified. Its so important to understand how muscle mass can not only help boost your metabolism but can do so much more for you. First I need to reassure everyone out there, without steroids, gaining lean muscle mass is not that easy. Actually its pretty difficult for most women to \"bulk\" up unless you are very serious about your training, train everyday and eat lots and lots of protein.</p>\r\n<p class=\"p1\" style=\"text-align: justify;\">Your metabolism is not to be blamed for your weight, ultimately your physical activity, food &amp; beverage intake will determine how much you weigh. There are some factors that we can\'t control to help our metabolism burn more calories; such as genetics, lifestyle, environment, sleep, stress. One factor that we can control is strength training to increase our muscle mass. Did you know that after age 20, you lose approximately one-half pound of muscle per year, reports the American Council on Exercise.  If you don\'t know how to get your strength training journey; contact a <a href=\"http://www.choose2be.ca/personaltraining/\">personal trainer</a> or join a <a href=\"http://www.choose2be.ca/group-fitness-classes/\">group fitness classes</a> to help you boost your metabolism.</p>\r\n<p class=\"p1\" style=\"text-align: justify;\">If you need other reasons to increase your muscle mass, check my post about Benefit of Strength Training.</p>\r\n\r\n</section></section>', 'How does muscle affect your metabolism?', '', 'inherit', 'closed', 'closed', '', '940-revision-v1', '', '', '2016-08-12 22:31:24', '2016-08-12 22:31:24', '', 940, 'http://www.choose2be.ca/940-revision-v1/', 0, 'revision', '', 0),
(976, 1, '2016-09-05 08:00:31', '2016-09-05 08:00:31', '<p class=\"p2\" style=\"text-align: justify;\">To give you even more motivation I\'ve put together this list of reason why you should incorporate strength training activities like lifting weight, bodyweight training and High Intensity Interval Training (HIIT) into your weekly workout schedule. Enjoy!</p>\r\n<p class=\"p2\" style=\"text-align: justify;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Strength-training.jpg\"><img class=\"alignnone wp-image-1008 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Strength-training-300x239.jpg\" alt=\"Benefit of strength training - Strength training - weight training - Nanaimo - CHoose2be\" width=\"300\" height=\"239\" /></a> <a href=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Benefit-of-strength-training-1.jpg\"><img class=\"alignnone wp-image-1005 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Benefit-of-strength-training-1-300x300.jpg\" alt=\"Benefit of strength training - Strength training - weight training - Nanaimo - CHoose2be\" width=\"300\" height=\"300\" /></a></p>\r\n\r\n<ul class=\"ul1\">\r\n 	<li class=\"li2\"><strong>Increase your metabolism</strong>: The more muscle you have the more calorie you burn, even when you sleep. Amazing! Check out my post about <a href=\"http://www.choose2be.ca/muscle-affect-metabolism/\">how muscles affect your metabolism</a>.</li>\r\n 	<li class=\"li2\"><strong>Improve your health</strong>: Strength training can help you manage symptoms of chronic conditions like rheumatoid arthritis, back pain, diabetes, obesity, in order to live a more independent lifestyle even as you age.</li>\r\n 	<li class=\"li2\"><strong>A stronger immune system</strong>: Exercise increases the production of macrophages; the cells that attack bacteria so you can heal faster. With consistent exercise, you can improve your immune system on a long term as well. A word of caution: Be careful as overtraining can also do the opposite. Health is all about finding that balance.</li>\r\n 	<li class=\"li2\"><strong>Appearance</strong>: Muscles take less space than fat, if you don\'t know about this, read my article: Muscle versus fat. By increasing your muscle mass, you can look lean and toned and fit in your clothes better. Even if you have a thin frame you can create beautiful curves in your body.</li>\r\n 	<li class=\"li2\"><strong>Controls blood sugar and decreases the risk of diabetes</strong>: Muscle mass will help maintain a healthy weight and prevent long term disease. Part of the reason aging people experience a rise in their blood sugar is because of the loss of muscle mass.</li>\r\n 	<li class=\"li2\"><strong>Decrease your resting blood pressure</strong>: Strength training makes your heart stronger so it can pump more blood with less effort.</li>\r\n 	<li class=\"li2\"><strong>Physical performance</strong>: If you just get started, your nervous system might need up to 8 weeks to adjust to your new routine. After you will start seeing gain in strength and performance.</li>\r\n 	<li class=\"li2\"><strong>Decrease risk injury</strong>: When your body is stronger, mobile and flexible, your will decrease your risk of injury. When you do weight bearing exercises not only your muscles get stronger, but your tendons and ligaments will as well.</li>\r\n 	<li class=\"li2\"><b>Live longer</b>: <b> </b>A <span class=\"s1\"><a href=\"http://www.cdc.gov/physicalactivity/downloads/growing_stronger.pdf\">study from Tufts University</a> </span>found the more muscles you have the better your chances of a longer life. More than either blood pressure or cholesterol, muscle mass was determined to be the top biomarker for longevity.</li>\r\n 	<li class=\"li2\"><strong>To have more energy</strong>: When you are stronger, you can handle more. You will be better equipped to deal with life\'s stresses.</li>\r\n 	<li class=\"li2\"><strong>Stronger bones</strong>: That\'s right, resistance training even strengthens your bones!</li>\r\n 	<li class=\"li2\"><strong>To improve your posture</strong></li>\r\n 	<li class=\"li2\"><strong>To elevate your mood and reduce harmful stress. </strong>When you workout, your body releases natural painkillers, opiates.</li>\r\n 	<li class=\"li2\"><strong>Sleep better at night, which helps everything.</strong></li>\r\n</ul>\r\n<p class=\"p3\" style=\"text-align: justify;\">If you don\'t know how to get your strength training journey; contact a <a href=\"http://www.choose2be.ca/nanaimo-personal-training/\">personal trainer</a> or join a <a href=\"http://www.choose2be.ca/nanaimo-group-fitness-classes-bootcamp-yoga-zumba/\">group fitness classes</a> to help you boost your metabolism.</p>\r\n<p class=\"p3\" style=\"text-align: justify;\">This is part of the <a href=\"http://www.choose2be.ca/product/8-week-online-register/\"><span class=\"s1\">8 week online program</span></a>.</p>', 'Benefit of Strength Training: Weight Training, Bodyweight exercises, HIIT', '', 'publish', 'open', 'open', '', 'nanaimo-benefit-strength-training', '', '', '2018-04-09 14:40:33', '2018-04-09 14:40:33', '', 0, 'http://www.choose2be.ca/?p=976', 0, 'post', '', 0),
(977, 1, '2017-06-12 05:14:38', '2017-06-12 05:14:38', '<section class=\"article-section\"></section><section class=\"article-section\"><section class=\"article-section\">\n<h3 class=\"p2\" style=\"text-align: center;\">Many people blame their weight on a slow metabolism and even genetics, but what does that mean? Can you boost your metabolism to burn more calories?</h3>\n<h4 style=\"text-align: center;\">Yes, but not all types of exercise will help you with this goal.</h4>\n<p style=\"text-align: justify;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Boost-your-metabolism-2-1.jpg\"><img class=\"alignright wp-image-1012 \" src=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Boost-your-metabolism-2-1-300x199.jpg\" alt=\"Boost your metabolism- muscle help - weight training - Nanaimo Choose2be\" width=\"216\" height=\"143\" /></a>Contrary to popular belief, excessive cardiovascular training like running, bik<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Boost-your-metabolism-1.jpg\"><img class=\"alignnone size-medium wp-image-1006\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Boost-your-metabolism-1.jpg\" alt=\"Boost your metabolism 1\" width=\"1\" height=\"1\" /></a>ing, elliptical training at the gym - when combined with a reduced-calorie diet - further speeds the loss of muscle mass and slows down your metabolism. I witnessed that during the years I worked in a weight training room. I saw the same people doing the same cardio exercises for hours without any strength training, and they didn’t get the results they were looking for at all.  Either their bodies stayed the same year after year, or they even gained weight despite all their efforts.</p>\n<p style=\"text-align: justify;\">There are lots of \"skinny fat\" people: They may wear a small size jeans, but that doesn\'t make them strong or healthy. I once read a quote that people who do cardio to look good dressed up and they do strength training to look good in bathing suit (or naked!). That made me laugh, but it is also true.</p>\n\n<h3 class=\"p2\" style=\"text-align: center;\">What is metabolism?</h3>\n<p class=\"p1\" style=\"text-align: justify;\">Metabolism is the process in which your body converts what you put into your mouth into energy. Even when you are at rest your body needs energy for all basic functions such as breathing, adjusting hormone levels, growing, repair, circulating blood and digestion.  The number of calories your body needs to carry these basic functions is called basal metabolic rate, aka your \"metabolism\". Several factors determine your metabolism:</p>\n\n<ul class=\"ul1\">\n 	<li class=\"li1\"><strong>Body size and composition</strong>; the more muscle you have the more calories you burn, even at rest.</li>\n 	<li class=\"li1\"><strong>Gender/sex</strong>; men usually have more muscle and less body fat than women, so they burn more calories</li>\n 	<li class=\"li1\"><strong>Age</strong>: as you get older you lose muscle mass so you burn fewer calories</li>\n</ul>\n<p class=\"p1\" style=\"text-align: justify;\">I have been working in the Health and Fitness industry for almost 15 years. I worked in a weight training room for many years and most women that came asked for my help because they were afraid of gaining muscle mass. I often wonder why they were so afraid until I discovered some magazines in the 70\'s and 80´s of women working out. Most of them seemed to be on steroids, they looked more like men than women!</p>\n<p class=\"p1\" style=\"text-align: justify;\">There are still many myths and misconceptions that need to be clarified about weight training. I need to reassure everyone out there, without steroids, gaining lean muscle mass is not easy. It is actually pretty difficult for most women to \"bulk\" up unless you are very serious about your training, train everyday and eat lots and lots of protein. It is important that you understand how to maintaining and building muscle mass not only boots your metabolism, but can do so much more for you.</p>\n<p class=\"p1\" style=\"text-align: justify;\">Your metabolism is not to be blamed for your weight: Ultimately your physi<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Boost-your-metabolism.jpg\"><img class=\"alignright wp-image-1007 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Boost-your-metabolism-300x217.jpg\" alt=\"Boost your metabolism- muscle help - weight training - Nanaimo Choose2be\" width=\"300\" height=\"217\" /></a>cal activity, food &amp; beverage intake will determine how much you weigh. There are some factors that we can\'t control to help our metabolism burn more calories; such as genetics, lifestyle, environment, sleep, stress. One factor that we can control is strength training to increase our muscle mass. The American Council on Exercise has found that the average person loses approximately one-half pound of muscle per year after the age of twenty. To even maintain the muscle you have today, you need to take action. If you don\'t know how to get started on your strength training journey; contact a <a href=\"http://www.choose2be.ca/nanaimo-personal-training/\">personal trainer</a> or join a <a href=\"http://www.choose2be.ca/nanaimo-group-fitness-classes-bootcamp-yoga-zumba/\">group fitness classes</a> that focus on strength building instead of cardio.</p>\n<p class=\"p1\" style=\"text-align: justify;\">If you need other reasons to increase your muscle mass, check my post about <a href=\"http://www.choose2be.ca/benefit-strength-training/\">Benefit of Strength Training</a>.</p>\n<p class=\"p1\" style=\"text-align: justify;\">This is part of the <a href=\"http://www.choose2be.ca/product/8-week-online-register/\"><span class=\"s1\">8 week online program</span></a>.</p>\n\n</section></section>', 'How does muscle affect your metabolism?', '', 'inherit', 'closed', 'closed', '', '940-autosave-v1', '', '', '2017-06-12 05:14:38', '2017-06-12 05:14:38', '', 940, 'http://www.choose2be.ca/940-autosave-v1/', 0, 'revision', '', 0),
(942, 1, '2016-08-04 18:31:26', '2016-08-04 18:31:26', '<section class=\"article-section\">I\'ve been working in the health and Fitness industry for almost 15 years. There are so many myth and misconception that need to be clarify. Its so important to understand how muscle mass can help boost your metabolism but can do so much more for you. I work in a weight training room for many years and most women that came ask for my help been afraid of gaining muscle mass. I often wonder why they were so afraid until I discover some magazine in the 70-80 of women working out. Most of them on steroids looking more like men than women. First I need to reassure everyone out there, without steroid, gaining lean muscle mass is not that easy. Actually its pretty difficult for most women to \"bulk\" up unless you are very serious about your training, train everyday and eat lot and lot of protein.\r\n\r\nLot of people blame their weight on a slow metabolism and even genetic, but what does that means? Can you boost your metabolism to burn more calories? Actually your metabolism is not to be blame for your weight, ultimately your physical activity and food &amp; beverage intake will determine how much your weight.  There are other factors that contribute such as genetic, lifestyle, environment, sleep, stress.\r\n<div id=\"adsmobileBottom\"> Metabolism is the process in which your body converts what you put into your mouth into energy. Even when you rest your body need energy for all basic functions such as breathing, adjusting hormone levels, growing, repair, circulation blood, digestion,. The number of calories your body need to carry theses basic functions is call basal metabolic rate also call metabolism. Several factor determine your metabolism:</div>\r\n<ul>\r\n 	<li>Body size and composition; the more muscle you have the more calorie you burn, even at rest.</li>\r\n 	<li>Gender/sex; men usually have more muscle and less body fat than women, so they burn more calories</li>\r\n 	<li>Age: as you get older you lose muscle mass so you burn less calorie</li>\r\n</ul>\r\n<div id=\"adsmobileBottom\"> There are some factors that we can\'t control to help our metabolism and to be able to burn more calories. One factor that we can control is strenght training to increase our muscle mass. Did you know that after age 20, you lose approximately one-half pound of muscle per year, reports the American Council on Exercise.  If you need more reasons why you should do more muscle building activity like lifting weight, bodyweight training, HIIT, I\'ve decided to do a list of reasons to motivate you.</div>\r\n<ul>\r\n 	<li>Increase metabolism: as we already discuss, the more muscle you have the more calorie you burn, that amazing!</li>\r\n 	<li>Improve health: you can manage symptoms of chronic conditions like theumatoid arthritis, back pain, diabete, obesity...</li>\r\n 	<li>Appearance: muscle take less space that fat, if you don\'t know about this, read my article muscle versus fat. So by increasing your muscle mass, you can look lean and toned and fit in your clothes better. Even if you are to skinny you can create beautiful curves in your body.</li>\r\n 	<li>Control blood sugar and decreases risk of diabetes: that will help maintien a healthy weight and prevent long term disease</li>\r\n 	<li>Decrease resting blood pressure: it makes your heart stronger and can pump more blood with less effort.</li>\r\n 	<li>Physical performance: if you just get started, your nervous system might need up to 8 weeks to ajust to your new routine. After you will start seeing gain in strength and performance.</li>\r\n 	<li>Decrease risk injury: when your body is stronger, mobile and flexible, your will decrease your risk of injury. When you do weight bearing exercise not only your muscle get stronger, but also your tendons and ligaments.</li>\r\n 	<li>To be stronger:</li>\r\n 	<li>To have more energy: when you are stronger, you can handle more. You will be better equipped to deal with it.</li>\r\n 	<li>Stronger bones: that right, resistance training strengthen your bones.</li>\r\n 	<li>To elevate your mood: stress can cause so much harm on you. When you workout, your body release natural painkillers, opiates.</li>\r\n</ul>\r\n<div id=\"section-2\" class=\"section\">\r\n<div id=\"section-4\" class=\"section\">\r\n\r\n<strong>9. Improves Immune System. </strong>Your body’s immune system becomes more effective when you exercise. You can expect to get fever colds. You get a boost in the production of macrophages, the cells that attack bacteria, so any infection will be healed faster. This benefit is not just temporary.  Consistent exercise leads to substantial improvements in your immune system over the long-term. Be aware that over-training will do the opposite, reduce your immune response and make you more susceptible to illness.\r\n\r\n<strong>10. The mirror effect, a benefit you can see. </strong>This may not be one of the scientifically proven benefits of strength training, but it damn sure is one of the more enticing ones.When you look good, how much better will it make you feel? Just the boost in confidence can make a huge difference.\r\n<h2><strong>Convinced Yet?</strong></h2>\r\nSometimes just the facts won’t convince you, but what will convince you is when you start experiencing the results for yourself, so get off your behind, and get to a gym.\r\n\r\nKeep at it for a few months and watch your mood and health skyrocket, your muscles grow, and your sleep get deeper.\r\n\r\nIf you’re still confused about how to get started, don’t worry, keep browsing this website, and you will find everything you need to build muscle the smart way.\r\n\r\n</div>\r\nDoing weight-bearing exercises to build muscle mass can also help build bone density which helps prevent and ease the symptoms of osteoporosis. Increased muscle mass usually means more strength, which can help you better perform activities of daily living.</div>\r\n</section><section class=\"article-section\">\r\n<h2 class=\"header\"><span data-dmc=\"section-headline\">Weight Control</span></h2>\r\n<p data-dmc=\"section\">As far as metabolism goes, muscle mass is the \"engine\" of the calorie-burning machine. As you strength train and increase your muscle mass, you build a bigger, more efficient engine that burns more calories and helps you lose weight. The more toned your muscles, the easier it is to maintain your weight. In fact, the higher your muscle mass, the more calories you\'ll burn when you rest. For every pound of muscle you gain, your body uses about 50 extra calories a day.</p>\r\n\r\n<section class=\"article-section\">\r\n<h2 class=\"header\"><span data-dmc=\"section-headline\">Increased Strength</span></h2>\r\n<p data-dmc=\"section\">The average person begins losing lean body mass as young as 25 years of age People lose about 10 percent of their muscle by age 50, according to the American College of Sports Medicine. By the time you reach your 60s and 70s, your muscle strength will decrease by about 15 percent per decade -- and about 30 percent thereafter. However, older adults who perform adequate strength and resistance training can increase their strength as much as threefold within two to three months. Increasing your strength will help you lead a more active lifestyle infused with spontaneous activity.</p>\r\n\r\n<section class=\"article-module\"></section></section><section class=\"article-section\">\r\n<h2 class=\"header\"><span data-dmc=\"section-headline\">Reduced Risk of Injury</span></h2>\r\n<p data-dmc=\"section\">Building muscle also helps protect your joints from injury. As you age, balance may become an issue that can lead to fractured hip bones or other injuries related to falls. Stronger muscles help support your joints -- this can help you lead a more independent lifestyle as you age.</p>\r\n\r\n</section><section class=\"article-section\">\r\n<h2 class=\"header\"><span data-dmc=\"section-headline\">Miscellaneous Benefits</span></h2>\r\n<p data-dmc=\"section\">Increased muscle mass makes you stronger so you\'ll have more stamina when you perform physical activities. As you become more active, your quality of life most likely will improve. Stronger muscles also counteract the side effects of weak muscles, which may cause instability and structural pain. Strong, toned muscles also enhance your appearance, boost your self-esteem and make you feel better overall.</p>\r\n\r\n<h2>Muscle Helps Control Blood Sugar</h2>\r\nStrength training and sufficient sleep and dietary protein increases the size of type II muscle fibers. These fibers store carbohydrate, or sugar. More type II muscle fiber density translates to more storage space for carbohydrates.\r\n<blockquote>More than one third of the population has prediabetes, yet only one in ten of those who have it, know they have it.[v] If that’s not bad enough, the growth of full-blown diabetes is expected to rise 64% from 2010 to 2025.[vi]</blockquote>\r\nThis isn’t a concern only for those who are overweight. Seemingly healthy or thin individuals often develop blood sugar problems form poor nutrition, sedentary lifestyles and a lack of resistance training as well. We even see it in those who are avid runners, but who disregard the importance of resistance training or eat excessive levels of carbohydrates.\r\n\r\nElevated blood sugar increases the presence of advanced glycation end-products (AGEs), which are associated with cancer.[vii] There’s also indication elevated blood sugar levels can lead to other degenerative diseases like dementia or Alzheimer’s, and, of course, heart disease.\r\n\r\nInsulin resistance develops when the body’s blood sugar levels stay elevated for a prolonged period of time. The only two places sugar is stored is in the liver and muscle. The liver has a small capacity. Muscle has a limited capacity as well, but you can build more muscle, creating more storage space for blood sugar.\r\n\r\nInsulin resistance and diabetes can increase the rate of muscle loss, more than being sedentary alone.\r\n\r\nPart of the reason people experience a rise in blood sugar as they age is from the loss of muscle. It doesn’t have to be that way. Or it at least doesn’t have to be that extreme.\r\n\r\nBig muscles = big carbohydrate storage tanks.\r\n<h2>Building Muscle Usually Builds Bone Too</h2>\r\nBone density is often a topic discussed more with women than men. Five times as many women as men end up with osteoporosis. According to the CDC, 2% of men and 10% of women have osteoporosis of the hip in the United States.[viii]\r\n\r\nCalcium, <a title=\"Thorne Magnesium Citramate\" href=\"https://shop.lifetimefitness.com/Products/Nutritional-Products/Vitamins%2C-Minerals%2C-Antioxidants-%26-Fish-Oil/Thorne-Magnesium-Citramate---90-count/p/3992\" target=\"_blank\">magnesium</a>, and <a title=\"Vitamin D Complex\" href=\"https://shop.lifetimefitness.com/Products/Nutritional-Products/Vitamins%2C-Minerals%2C-Antioxidants-%26-Fish-Oil/Thorne-FX-Vitamin-D-Complex/p/2824\" target=\"_blank\">vitamin D and K</a> supplementation have been shown to help maintain bone density, but supplementation alone is not enough to maintain bone density. The body must consistently be stimulated with outside resistance to maximize bone density. Like muscles, when bones don’t encounter heavy resistance, their density decreases.\r\n\r\nAnother bone or joint-related issue with aging is arthritis. Because of the pain often associated with arthritis, many people refrain from activity and resistance training. However, increasing lean body mass can actually help to improve some forms of arthritis.[ix]\r\n\r\nStrong muscles almost always translate to strong bones.\r\n<h2>Building Muscle Helps Manage Body Fat</h2>\r\nMaintaining muscle requires more energy than almost any other tissue in the body. A few organs burn more calories by weight than muscle, such as the brain, which uses about 20% of the body’s calories each day. However, you’re not going to grow a bigger brain to burn more calories.\r\n\r\nBuilding or maintaining muscle is your best option for boosting metabolic rate. Under normal circumstances,\r\n<blockquote>metabolic rate begins to drop after age 20 at a rate of 2-3% per decade. By the age of 50, metabolic rate drops even faster, averaging 4% per decade. By age 70, metabolic rate has dropped as much as 30%.[x]</blockquote>\r\nAs metabolic rate drops, it becomes more difficult to keep body fat from accumulating. Cutting back on calorie intake leads to further muscle loss, which can further reduces metabolic rate.\r\n\r\nAdding excessive cardiovascular training on top of a reduced-calorie diet further speeds the loss of muscle mass.[xi]\r\n\r\nWhenever I think of the how lean mass affects the ability to maintain a healthy body fat level, I immediately picture some of the “skinny fat” clients I had in the past.\r\n\r\nIn street clothes, these individuals looked thin and fairly healthy. As soon as I’d grab their arms or legs to take their body fat measures, I’d feel the softness in their arms and legs.\r\n\r\nThough their arms and legs weren’t excessively big, they were very soft and squishy. A lot like my injured arm I mentioned above.\r\n\r\nThe greater lean mass one maintains throughout a fat loss or weight loss program, the greater the chance the weight will stay off long-term.\r\n\r\nMore muscle, and a good diet, usually leads to a leaner body.\r\n<h2>Building Muscle Builds Self-Confidence</h2>\r\nSo often, we focus on the physical health benefits of strength training. But, in my experience, the mental health benefits from gaining strength are equally powerful.\r\n\r\nI <em>loved </em>seeing the self-confidence grow in my clients as they gained strength and power.\r\n\r\nDifferent than competitive sports, the accomplishments associated with building muscle are internal.\r\n\r\nSeeing the outline of a deltoid muscle, a line down the thigh or the shape of the triceps from leaning on a table for the first time is a pretty awesome feeling. Setting a personal record in the squat or deadlift was something to celebrate.\r\n<blockquote>I remember seeing the smile on the face of many women I trained who did their first pullup. And then their first 10.</blockquote>\r\nThe confidence from their fitness program often led to more confidence in their personal and work life as well.\r\n\r\nBuilding muscle often builds self-esteem.\r\n<h2>Building Lean Mass</h2>\r\nIf it were up to me, I’d start a “Lean Mass Movement.” We should put more attention on lifestyle, exercise and nutrition choices that support lean body mass. In doing so, we could combat a number of the diseases that cripple people as they reach the later part of their lives.\r\n\r\nEat plenty of high-quality protein. Get at least seven hours of quality sleep every night. Make sure your hormones are at optimal levels. Weight train (with perfect form) with loads you’ve never lifted before – squat, press, pull and deadlift.\r\n\r\nMake your body work hard, and your body will work hard for you.\r\n\r\nThanks for reading. If you learned something new, please share the post on your favorite social media channel.\r\n\r\nIf you want to learn more now about how we design our programs to support lean mass and other goals, using our Core 3 Training™ methodologies http://www.core3training.com/how-building-muscle-makes-life-more-awesome/\r\n<ol>\r\n 	<li><strong>Skeletal muscle is metabolically active. </strong>Build it and it will burn more calories throughout the day. Work it hard and it will require more energy during the recovery process. It is not rocket science; it just takes strength training with effort.</li>\r\n 	<li><strong>Building and strengthening skeletal muscle fortifies the bones, ligaments, and tendons.</strong>This will minimize the risk of injury that can occur in sport competition, training, getting out of your car, or playing with your kids.</li>\r\n 	<li><strong>Skeletal muscle gives you shape, \"tone,” and that “fit” look.</strong> Build muscle - lose fat - look great.You’ll have more self-confidence. You’ll look good at the beach or pool. You won’t be afraid to buy those clothes you’ve been wanting. Bottom line: skeletal muscle is sexier than fat. Do the math.</li>\r\n 	<li><strong>Want to do the \"cardio\" thing? It is skeletal muscle that moves the body.</strong> Work it hard and guess what? You’ll stress your heart-vascular system. Try a high-energy twenty-minute workout as opposed to a low-level fifty-minute walk in the park. It will burn more calories during the session and post-workout during the recovery time.</li>\r\n 	<li><img class=\"imagecache-full_width\" title=\"\" src=\"http://cdn2.omidoo.com/sites/default/files/imagecache/full_width/images/bydate/jul_11_2012_-_1204pm/shutterstock_95001319.jpg\" alt=\"muscle, skeletal muscle, good reasons for muscle, female muscle\" /><strong>Skeletal muscle helps you live longer. </strong>A <a href=\"http://www.cdc.gov/physicalactivity/downloads/growing_stronger.pdf\" target=\"_blank\">study from Tufts University</a>found the more muscle you have the better your chances of a longer life. More than either blood pressure or cholesterol, muscle was determined to be the top biomarker for longevity.<a href=\"http://ozhealthreviews.com/health-tips/7-reasons-why-you-need-to-build-more-muscle/\" target=\"_blank\"><sup>1</sup></a></li>\r\n 	<li><strong>More skeletal muscle means more insulin receptor sites. </strong> More insulin receptors means it\'s easier for your body to minimize fat and stay lean.</li>\r\n 	<li><strong>Skeletal muscle can improve your posture.</strong> Having the strength to hold good posture can help other things, as well - it can help with chronic pain due to sciatica and other back ailments.<a href=\"http://ozhealthreviews.com/health-tips/7-reasons-why-you-need-to-build-more-muscle/\" target=\"_blank\"><sup>2</sup></a></li>\r\n 	<li><strong>Skeletal muscle makes everyday activities easier. </strong>Becoming stronger and building muscle gives you a fighting chance each day when you must lift, bend, and stretch. Also, you’re better able to fight fatigue with more stamina.</li>\r\n 	<li><strong>Combat sarcopenia by strength training.</strong> Sarcopenia is the age-related loss of muscle tissue. The harsh reality is we lose muscle mass as we age, up to 50% between the ages of 20 and 90. Additionally, <a href=\"http://360menopause.com/articles/menopause_support%20_muscle_mass.php\" target=\"_blank\">menopausal women </a>between the ages 40 and 50 will lose 1% of their muscle mass each year, and replace the lost muscle with fat. Not a desirable option.</li>\r\n</ol>\r\n&nbsp;\r\n\r\n<strong>There are way too many health problems associated with an over-abundance of body fat. I can’t think of any when you have more skeletal muscle. </strong>The message, loud and clear: don’t be afraid to build skeletal muscle. Include strength training in your training program or workout regimen. And remember to work as hard as you can to stimulate those muscles to grow.\r\n\r\n&nbsp;\r\n\r\n</section></section>', 'How does muscle affect your metabolism?', '', 'inherit', 'closed', 'closed', '', '940-revision-v1', '', '', '2016-08-04 18:31:26', '2016-08-04 18:31:26', '', 940, 'http://www.choose2be.ca/940-revision-v1/', 0, 'revision', '', 0);
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(944, 1, '2016-08-04 18:58:02', '2016-08-04 18:58:02', '<section class=\"article-section\">I\'ve been working in the health and Fitness industry for almost 15 years. There are so many myth and misconception that need to be clarify. Its so important to understand how muscle mass can help boost your metabolism but can do so much more for you. I work in a weight training room for many years and most women that came ask for my help been afraid of gaining muscle mass. I often wonder why they were so afraid until I discover some magazine in the 70-80 of women working out. Most of them on steroids looking more like men than women. First I need to reassure everyone out there, without steroid, gaining lean muscle mass is not that easy. Actually its pretty difficult for most women to \"bulk\" up unless you are very serious about your training, train everyday and eat lot and lot of protein.Lot of people blame their weight on a slow metabolism and even genetic, but what does that means? Can you boost your metabolism to burn more calories? Actually your metabolism is not to be blame for your weight, ultimately your physical activity and food &amp; beverage intake will determine how much your weight.  There are other factors that contribute such as genetic, lifestyle, environment, sleep, stress.\r\n<div id=\"adsmobileBottom\"> Metabolism is the process in which your body converts what you put into your mouth into energy. Even when you rest your body need energy for all basic functions such as breathing, adjusting hormone levels, growing, repair, circulation blood, digestion,. The number of calories your body need to carry theses basic functions is call basal metabolic rate also call metabolism. Several factor determine your metabolism:</div>\r\n<ul>\r\n 	<li>Body size and composition; the more muscle you have the more calorie you burn, even at rest.</li>\r\n 	<li>Gender/sex; men usually have more muscle and less body fat than women, so they burn more calories</li>\r\n 	<li>Age: as you get older you lose muscle mass so you burn less calorie</li>\r\n</ul>\r\n<div id=\"adsmobileBottom\"> There are some factors that we can\'t control to help our metabolism and to be able to burn more calories. One factor that we can control is strenght training to increase our muscle mass. Did you know that after age 20, you lose approximately one-half pound of muscle per year, reports the American Council on Exercise.  If you need more reasons why you should do more muscle building activity like lifting weight, bodyweight training, HIIT, I\'ve decided to do a list of reasons to motivate you.</div>\r\n<ul>\r\n 	<li>Increase metabolism: as we already discuss, the more muscle you have the more calorie you burn, that amazing!</li>\r\n 	<li>Improve health: you can manage symptoms of chronic conditions like theumatoid arthritis, back pain, diabete, obesity...</li>\r\n 	<li>Appearance: muscle take less space that fat, if you don\'t know about this, read my article muscle versus fat. So by increasing your muscle mass, you can look lean and toned and fit in your clothes better. Even if you are to skinny you can create beautiful curves in your body.</li>\r\n 	<li>Control blood sugar and decreases risk of diabetes: that will help maintien a healthy weight and prevent long term disease</li>\r\n 	<li>Decrease resting blood pressure: it makes your heart stronger and can pump more blood with less effort.</li>\r\n 	<li>Physical performance: if you just get started, your nervous system might need up to 8 weeks to ajust to your new routine. After you will start seeing gain in strength and performance.</li>\r\n 	<li>Decrease risk injury: when your body is stronger, mobile and flexible, your will decrease your risk of injury. When you do weight bearing exercise not only your muscle get stronger, but also your tendons and ligaments.</li>\r\n 	<li>To be stronger:</li>\r\n 	<li>To have more energy: when you are stronger, you can handle more. You will be better equipped to deal with it.</li>\r\n 	<li>Stronger bones: that right, resistance training strengthen your bones.</li>\r\n 	<li>To elevate your mood: stress can cause so much harm on you. When you workout, your body release natural painkillers, opiates.</li>\r\n</ul>\r\n<div id=\"section-2\" class=\"section\">\r\n<div id=\"section-4\" class=\"section\">\r\n\r\n<strong>9. Improves Immune System. </strong>Your body’s immune system becomes more effective when you exercise. You can expect to get fever colds. You get a boost in the production of macrophages, the cells that attack bacteria, so any infection will be healed faster. This benefit is not just temporary.  Consistent exercise leads to substantial improvements in your immune system over the long-term. Be aware that over-training will do the opposite, reduce your immune response and make you more susceptible to illness.\r\n\r\n<strong>10. The mirror effect, a benefit you can see. </strong>This may not be one of the scientifically proven benefits of strength training, but it damn sure is one of the more enticing ones.When you look good, how much better will it make you feel? Just the boost in confidence can make a huge difference.\r\n<h2><strong>Convinced Yet?</strong></h2>\r\nSometimes just the facts won’t convince you, but what will convince you is when you start experiencing the results for yourself, so get off your behind, and get to a gym.\r\n\r\nKeep at it for a few months and watch your mood and health skyrocket, your muscles grow, and your sleep get deeper.\r\n\r\nIf you’re still confused about how to get started, don’t worry, keep browsing this website, and you will find everything you need to build muscle the smart way.\r\n\r\n</div>\r\nDoing weight-bearing exercises to build muscle mass can also help build bone density which helps prevent and ease the symptoms of osteoporosis. Increased muscle mass usually means more strength, which can help you better perform activities of daily living.\r\n\r\n</div>\r\n</section><section class=\"article-section\">\r\n<h2 class=\"header\"><span data-dmc=\"section-headline\">Weight Control</span></h2>\r\n<p data-dmc=\"section\">As far as metabolism goes, muscle mass is the \"engine\" of the calorie-burning machine. As you strength train and increase your muscle mass, you build a bigger, more efficient engine that burns more calories and helps you lose weight. The more toned your muscles, the easier it is to maintain your weight. In fact, the higher your muscle mass, the more calories you\'ll burn when you rest. For every pound of muscle you gain, your body uses about 50 extra calories a day.</p>\r\n\r\n<section class=\"article-section\">\r\n<h2 class=\"header\"><span data-dmc=\"section-headline\">Increased Strength</span></h2>\r\n<p data-dmc=\"section\">The average person begins losing lean body mass as young as 25 years of age People lose about 10 percent of their muscle by age 50, according to the American College of Sports Medicine. By the time you reach your 60s and 70s, your muscle strength will decrease by about 15 percent per decade -- and about 30 percent thereafter. However, older adults who perform adequate strength and resistance training can increase their strength as much as threefold within two to three months. Increasing your strength will help you lead a more active lifestyle infused with spontaneous activity.</p>\r\n\r\n<section class=\"article-module\"></section></section><section class=\"article-section\">\r\n<h2 class=\"header\"><span data-dmc=\"section-headline\">Reduced Risk of Injury</span></h2>\r\n<p data-dmc=\"section\">Building muscle also helps protect your joints from injury. As you age, balance may become an issue that can lead to fractured hip bones or other injuries related to falls. Stronger muscles help support your joints -- this can help you lead a more independent lifestyle as you age.</p>\r\n\r\n</section><section class=\"article-section\">\r\n<h2 class=\"header\"><span data-dmc=\"section-headline\">Miscellaneous Benefits</span></h2>\r\n<p data-dmc=\"section\">Increased muscle mass makes you stronger so you\'ll have more stamina when you perform physical activities. As you become more active, your quality of life most likely will improve. Stronger muscles also counteract the side effects of weak muscles, which may cause instability and structural pain. Strong, toned muscles also enhance your appearance, boost your self-esteem and make you feel better overall.</p>\r\n\r\n<h2>Muscle Helps Control Blood Sugar</h2>\r\nStrength training and sufficient sleep and dietary protein increases the size of type II muscle fibers. These fibers store carbohydrate, or sugar. More type II muscle fiber density translates to more storage space for carbohydrates.\r\n<blockquote>More than one third of the population has prediabetes, yet only one in ten of those who have it, know they have it.[v] If that’s not bad enough, the growth of full-blown diabetes is expected to rise 64% from 2010 to 2025.[vi]</blockquote>\r\nThis isn’t a concern only for those who are overweight. Seemingly healthy or thin individuals often develop blood sugar problems form poor nutrition, sedentary lifestyles and a lack of resistance training as well. We even see it in those who are avid runners, but who disregard the importance of resistance training or eat excessive levels of carbohydrates.\r\n\r\nElevated blood sugar increases the presence of advanced glycation end-products (AGEs), which are associated with cancer.[vii] There’s also indication elevated blood sugar levels can lead to other degenerative diseases like dementia or Alzheimer’s, and, of course, heart disease.\r\n\r\nInsulin resistance develops when the body’s blood sugar levels stay elevated for a prolonged period of time. The only two places sugar is stored is in the liver and muscle. The liver has a small capacity. Muscle has a limited capacity as well, but you can build more muscle, creating more storage space for blood sugar.\r\n\r\nInsulin resistance and diabetes can increase the rate of muscle loss, more than being sedentary alone.\r\n\r\nPart of the reason people experience a rise in blood sugar as they age is from the loss of muscle. It doesn’t have to be that way. Or it at least doesn’t have to be that extreme.\r\n\r\nBig muscles = big carbohydrate storage tanks.\r\n<h2>Building Muscle Usually Builds Bone Too</h2>\r\nBone density is often a topic discussed more with women than men. Five times as many women as men end up with osteoporosis. According to the CDC, 2% of men and 10% of women have osteoporosis of the hip in the United States.[viii]\r\n\r\nCalcium, <a title=\"Thorne Magnesium Citramate\" href=\"https://shop.lifetimefitness.com/Products/Nutritional-Products/Vitamins%2C-Minerals%2C-Antioxidants-%26-Fish-Oil/Thorne-Magnesium-Citramate---90-count/p/3992\" target=\"_blank\">magnesium</a>, and <a title=\"Vitamin D Complex\" href=\"https://shop.lifetimefitness.com/Products/Nutritional-Products/Vitamins%2C-Minerals%2C-Antioxidants-%26-Fish-Oil/Thorne-FX-Vitamin-D-Complex/p/2824\" target=\"_blank\">vitamin D and K</a> supplementation have been shown to help maintain bone density, but supplementation alone is not enough to maintain bone density. The body must consistently be stimulated with outside resistance to maximize bone density. Like muscles, when bones don’t encounter heavy resistance, their density decreases.\r\n\r\nAnother bone or joint-related issue with aging is arthritis. Because of the pain often associated with arthritis, many people refrain from activity and resistance training. However, increasing lean body mass can actually help to improve some forms of arthritis.[ix]\r\n\r\nStrong muscles almost always translate to strong bones.\r\n<h2>Building Muscle Helps Manage Body Fat</h2>\r\nMaintaining muscle requires more energy than almost any other tissue in the body. A few organs burn more calories by weight than muscle, such as the brain, which uses about 20% of the body’s calories each day. However, you’re not going to grow a bigger brain to burn more calories.\r\n\r\nBuilding or maintaining muscle is your best option for boosting metabolic rate. Under normal circumstances,\r\n<blockquote>metabolic rate begins to drop after age 20 at a rate of 2-3% per decade. By the age of 50, metabolic rate drops even faster, averaging 4% per decade. By age 70, metabolic rate has dropped as much as 30%.[x]</blockquote>\r\nAs metabolic rate drops, it becomes more difficult to keep body fat from accumulating. Cutting back on calorie intake leads to further muscle loss, which can further reduces metabolic rate.\r\n\r\nAdding excessive cardiovascular training on top of a reduced-calorie diet further speeds the loss of muscle mass.[xi]\r\n\r\nWhenever I think of the how lean mass affects the ability to maintain a healthy body fat level, I immediately picture some of the “skinny fat” clients I had in the past.\r\n\r\nIn street clothes, these individuals looked thin and fairly healthy. As soon as I’d grab their arms or legs to take their body fat measures, I’d feel the softness in their arms and legs.\r\n\r\nThough their arms and legs weren’t excessively big, they were very soft and squishy. A lot like my injured arm I mentioned above.\r\n\r\nThe greater lean mass one maintains throughout a fat loss or weight loss program, the greater the chance the weight will stay off long-term.\r\n\r\nMore muscle, and a good diet, usually leads to a leaner body.\r\n<h2>Building Muscle Builds Self-Confidence</h2>\r\nSo often, we focus on the physical health benefits of strength training. But, in my experience, the mental health benefits from gaining strength are equally powerful.\r\n\r\nI <em>loved </em>seeing the self-confidence grow in my clients as they gained strength and power.\r\n\r\nDifferent than competitive sports, the accomplishments associated with building muscle are internal.\r\n\r\nSeeing the outline of a deltoid muscle, a line down the thigh or the shape of the triceps from leaning on a table for the first time is a pretty awesome feeling. Setting a personal record in the squat or deadlift was something to celebrate.\r\n<blockquote>I remember seeing the smile on the face of many women I trained who did their first pullup. And then their first 10.</blockquote>\r\nThe confidence from their fitness program often led to more confidence in their personal and work life as well.\r\n\r\nBuilding muscle often builds self-esteem.\r\n<h2>Building Lean Mass</h2>\r\nIf it were up to me, I’d start a “Lean Mass Movement.” We should put more attention on lifestyle, exercise and nutrition choices that support lean body mass. In doing so, we could combat a number of the diseases that cripple people as they reach the later part of their lives.\r\n\r\nEat plenty of high-quality protein. Get at least seven hours of quality sleep every night. Make sure your hormones are at optimal levels. Weight train (with perfect form) with loads you’ve never lifted before – squat, press, pull and deadlift.\r\n\r\nMake your body work hard, and your body will work hard for you.\r\n\r\nThanks for reading. If you learned something new, please share the post on your favorite social media channel.\r\n\r\nIf you want to learn more now about how we design our programs to support lean mass and other goals, using our Core 3 Training™ methodologies http://www.core3training.com/how-building-muscle-makes-life-more-awesome/\r\n<ol>\r\n 	<li><strong>Skeletal muscle is metabolically active. </strong>Build it and it will burn more calories throughout the day. Work it hard and it will require more energy during the recovery process. It is not rocket science; it just takes strength training with effort.</li>\r\n 	<li><strong>Building and strengthening skeletal muscle fortifies the bones, ligaments, and tendons.</strong>This will minimize the risk of injury that can occur in sport competition, training, getting out of your car, or playing with your kids.</li>\r\n 	<li><strong>Skeletal muscle gives you shape, \"tone,” and that “fit” look.</strong> Build muscle - lose fat - look great.You’ll have more self-confidence. You’ll look good at the beach or pool. You won’t be afraid to buy those clothes you’ve been wanting. Bottom line: skeletal muscle is sexier than fat. Do the math.</li>\r\n 	<li><strong>Want to do the \"cardio\" thing? It is skeletal muscle that moves the body.</strong> Work it hard and guess what? You’ll stress your heart-vascular system. Try a high-energy twenty-minute workout as opposed to a low-level fifty-minute walk in the park. It will burn more calories during the session and post-workout during the recovery time.</li>\r\n 	<li><img class=\"imagecache-full_width\" title=\"\" src=\"http://cdn2.omidoo.com/sites/default/files/imagecache/full_width/images/bydate/jul_11_2012_-_1204pm/shutterstock_95001319.jpg\" alt=\"muscle, skeletal muscle, good reasons for muscle, female muscle\" /><strong>Skeletal muscle helps you live longer. </strong>A <a href=\"http://www.cdc.gov/physicalactivity/downloads/growing_stronger.pdf\" target=\"_blank\">study from Tufts University</a>found the more muscle you have the better your chances of a longer life. More than either blood pressure or cholesterol, muscle was determined to be the top biomarker for longevity.<a href=\"http://ozhealthreviews.com/health-tips/7-reasons-why-you-need-to-build-more-muscle/\" target=\"_blank\"><sup>1</sup></a></li>\r\n 	<li><strong>More skeletal muscle means more insulin receptor sites. </strong> More insulin receptors means it\'s easier for your body to minimize fat and stay lean.</li>\r\n 	<li><strong>Skeletal muscle can improve your posture.</strong> Having the strength to hold good posture can help other things, as well - it can help with chronic pain due to sciatica and other back ailments.<a href=\"http://ozhealthreviews.com/health-tips/7-reasons-why-you-need-to-build-more-muscle/\" target=\"_blank\"><sup>2</sup></a></li>\r\n 	<li><strong>Skeletal muscle makes everyday activities easier. </strong>Becoming stronger and building muscle gives you a fighting chance each day when you must lift, bend, and stretch. Also, you’re better able to fight fatigue with more stamina.</li>\r\n 	<li><strong>Combat sarcopenia by strength training.</strong> Sarcopenia is the age-related loss of muscle tissue. The harsh reality is we lose muscle mass as we age, up to 50% between the ages of 20 and 90. Additionally, <a href=\"http://360menopause.com/articles/menopause_support%20_muscle_mass.php\" target=\"_blank\">menopausal women </a>between the ages 40 and 50 will lose 1% of their muscle mass each year, and replace the lost muscle with fat. Not a desirable option.</li>\r\n</ol>\r\n&nbsp;\r\n\r\n<strong>There are way too many health problems associated with an over-abundance of body fat. I can’t think of any when you have more skeletal muscle. </strong>The message, loud and clear: don’t be afraid to build skeletal muscle. Include strength training in your training program or workout regimen. And remember to work as hard as you can to stimulate those muscles to grow.\r\n\r\n&nbsp;\r\n\r\n</section></section>', 'How does muscle affect your metabolism?', '', 'inherit', 'closed', 'closed', '', '940-revision-v1', '', '', '2016-08-04 18:58:02', '2016-08-04 18:58:02', '', 940, 'http://www.choose2be.ca/940-revision-v1/', 0, 'revision', '', 0),
(2244, 1, '2017-10-16 23:58:06', '2017-10-16 23:58:06', '<div id=\"pl-2244\"  class=\"panel-layout\" ><div id=\"pg-2244-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-2244-0-0\"  class=\"panel-grid-cell\"  data-weight=\"1\" ><div id=\"panel-2244-0-0-0\" class=\"so-panel widget widget_sow-editor panel-first-child\" data-index=\"0\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" ><div class=\"so-widget-sow-editor so-widget-sow-editor-base\"><h3 class=\"widget-title\">8 week online</h3>\n<div class=\"siteorigin-widget-tinymce textwidget\">\n	<h3 style=\"text-align: center;\"><strong>Embrace Your Body! Transform Your Life!</strong><br /> <strong>Choose2be Strong &amp; Healthy!</strong></h3><p style=\"text-align: center;\"><strong>Get fitter, healthier &amp; happier in just 8 weeks! Perfect for all fitness levels.</strong><br /> <strong>An 8-week online program PLUS live group workouts in Nanaimo. </strong></p><p style=\"text-align: center;\"><strong>The ideal fitness program to keep you motivated.<br /> Flexible enough to accommodate your busy schedule.</strong></p><p style=\"text-align: center;\">Sign-up today to reserve your spot. Space is limited.<br /> Fall program starts Friday September 30, 2016, 4-5pm.</p><h3 style=\"text-align: center;\"><a href=\"http://www.choose2be.ca/product/8-week-online-register/\"><strong>Register now!</strong></a></h3><p style=\"text-align: center;\">89$** Canadian with one weekly workout in Nanaimo (total 99$)<br /> 40$** Canadian online workout only (total 50$)<br /> <strong>**Need to pay an extra $10 US for access to <a href=\"http://www.tabatabootcamp.com/\">Tabata Bootcamp</a>’s platform</strong></p><h3>The 8-Week<em> Choose2be Strong &amp; Healthy </em>Online Program includes:</h3><p>ONLINE: A different daily 6-minute workout blast (48 workouts in total) combining cardio, strength and toning.</p><p>ONLINE: Four, 30-minute workouts</p><p>ONLINE: Nutritious plant base daily recipes to boost your metabolism</p><p>ONLINE PLATFORM: Track your results, monitor your success and get support from your trainer and fellow classmates</p><p>LIVE CLASSES IN NANAIMO: Participants get together for an hour-long group session combining a workout and a workshop on various topics: goal setting, food journaling, nutrition, metabolism, mobility &amp; flexibility…</p><p><strong>The secret behind 6 minutes of exercise per day</strong>? You’ll burn approximately 50 calories at each session, but the real payoff is that these 6-minute daily exercise blasts will boost your metabolism to burn an additional 250 calories within the next 24 hours. That\'s 300 calories burned by investing only 6 minutes!</p><p>Necessary equipment:</p><ul><li>high-speed Internet connection</li><li>tubing or TheraBand™ exercise bands</li><li>a chair</li><li>a set of light dumbbells</li><li>a mat</li></ul><p><strong>What do people have to say:</strong></p><p><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Julie-Fournier-3.jpg\"><img class=\"size-medium wp-image-1090 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Julie-Fournier-3-300x225.jpg\" alt=\"Julie\" width=\"300\" height=\"225\" /></a>\"This program fell into my life at the perfect time. I needed something regular, imposed on me to motivate me to workout. This program is perfect for someone like me who likes to have structure. You get up, open your computer and everything is there. You don’t even have to decide which exercises to do, everything is there for you, ready to go. If you are in shape or not there are different levels of difficulty to choose from. You can do the 6 minute Tabata workout anytime of the day if you can’t do it first thing in the morning as they recommend. Personally, I like this flexibility. Someday I didn’t do it so I did 2 workouts the next day. I am already pretty active but not in a muscular way. The exercises are motivating, they vary and are often new to me and that is really useful for my work as a physical education teacher.</p><p>I haven’t applied the nutrition principal yet, I have mainly focused on the exercises. I like that Veronique often writes comments and that is motivating. I saw I big difference in the level of my energy in the last fews weeks since I started the 8 week online program. I really needed that. I also feel like my thighs are getting firmer and I have lost a few inches on my hips and chest. I am super satisfied with the result so far. I didn’t have any expectations when I started the program and I am really happy. I like it so much that I want to repeat an other 8 weeks once this one is over. I never been someone who likes weight training and muscle building exercises but right now I am always motivated to do my daily exercises as much as the two weekly 30 minutes workout. Now I will focus on the nutrition part to have even more benefits from the program. Thanks again Veronique for this program.\"</p><p>Julie Fournier,</p><p>physical education teacher and coordinator of the physical department at Cegep de Gaspe, Quebec</p><p>\"<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/06/Liz-McKnight-e1468212708650.jpg\"><img class=\"size-medium wp-image-622 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/06/Liz-McKnight-171x300.jpg\" alt=\"Liz Mcknight - art therapy - Nanaimo - Gabriola island- inspirational person - body sculpt- 8 week online - cardio blast\" width=\"171\" height=\"300\" /></a>Being part of a group is so motivating for me. I signed up for on line only as I live on an island and could not make the live classes. Marking completed on the daily ex kept me on track as I didn\'t want to break my record!<br />Vero responded to any question or post that I entered - she is very encouraging . A daily recipe is a bonus. <br />Only down side is I find the site a bit slow but it is otherwise good - so many choices of workouts - so this is a minor issue.\"</p><p> </p><p> </p><p><strong>About Your Fitness Trainer</strong></p><p><a href=\"http://www.choose2be.ca/veronique-rioux/\">Véronique Rioux</a> is a certified <a href=\"http://www.choose2be.ca/group-fitness-classes/\">Fitness Instructor</a>, <a href=\"http://www.choose2be.ca/personaltraining/\">Personal Trainer</a>, <a href=\"http://www.choose2be.ca/yoga/\">Yoga Instructor</a>…and more.</p><p>An engaging, motivating and knowledgeable instructor, Véronique will make your workouts both fun and challenging.</p><p>Support a local business and brand. No network marketing. No automatic shipments or supplements.</p><p> </p></div>\n</div></div><div id=\"panel-2244-0-0-1\" class=\"so-panel widget widget_text panel-last-child\" data-index=\"1\" data-style=\"{&quot;background_display&quot;:&quot;tile&quot;}\" >			<div class=\"textwidget\"><iframe width=\"560\" height=\"315\" src=\"https://www.youtube.com/embed/J0Uv00wdnCQ\" frameborder=\"0\" allowfullscreen></iframe></div>\n		</div></div></div></div>', 'Nanaimo Online Fitness Program', '', 'inherit', 'closed', 'closed', '', '894-revision-v1', '', '', '2017-10-16 23:58:06', '2017-10-16 23:58:06', '', 894, 'http://www.choose2be.ca/894-revision-v1/', 0, 'revision', '', 0),
(946, 1, '2016-08-05 04:53:54', '2016-08-05 04:53:54', '<h3 class=\"widget-title\">Coming soon!!!</h3>\r\n<h3 style=\"text-align: center;\"><strong>Embrace Your Body! Transform Your Life!</strong>\r\n<strong> Choose2be Strong &amp; Healthy!</strong></h3>\r\n<p style=\"text-align: left;\"><strong>Get fitter, healthier &amp; happier in just 8 weeks! Perfect for all fitness levels.</strong>\r\n<strong> An 8-week online program PLUS weekly live group workouts in Nanaimo’s.  </strong></p>\r\n<p style=\"text-align: left;\"><strong>The ideal fitness program to keep you motivated. Flexible enough to accommodate your busy schedule.</strong></p>\r\n<p style=\"text-align: center;\"><a href=\"http://info@choose2be.ca\">Sign-up</a> today to reserve your spot. Space is limited.\r\nMoms group start Thursday August 25, 9-10am\r\nFall program starts Friday September 30, 2016, 4-5pm.</p>\r\n\r\n<h3 style=\"text-align: left;\">The 8-Week<em> Choose2be Strong &amp; Healthy </em>Online Program includes:</h3>\r\nONLINE: A different daily 6-minute workout blast (48 workouts in total) combining cardio, strength and toning\r\n\r\nONLINE: Four, 30-minute workouts (a different workout every two weeks) to challenge you even more\r\n\r\nONLINE: Nutritious plant base daily recipes to boost your metabolism\r\n\r\nONLINE PLATFORM: Track your results, monitor your success and get support from your trainer and fellow classmates\r\n\r\nLIVE CLASSES IN NANAIMO: Each week, participants get together for an hour-long group session combining a workout and a workshop on various topics: goal setting, food journaling, nutrition, metabolism, mobility &amp; flexibility…\r\n\r\n<strong>The secret behind 6 minutes of exercise per day</strong>? You’ll burn approximately 50 calories at each session, but the real payoff is that these 6-minute daily exercise blasts will boost your metabolism to burn an additional 250 calories within the next 24 hours. That\'s 300 calories burned by investing only 6 minutes!\r\n\r\nPrice: $99 (including a $10 fee for access to <a href=\"http://www.tabatabootcamp.com/\">Tabata Bootcamp</a>’s online workout platform)\r\n\r\nNecessary equipment:\r\n<ul>\r\n 	<li>high-speed Internet connection</li>\r\n 	<li>tubing or TheraBand™ exercise bands</li>\r\n 	<li>a chair</li>\r\n 	<li>a set of light dumbbells</li>\r\n 	<li>a mat</li>\r\n</ul>\r\n<strong>About Your Fitness Trainer</strong>\r\n\r\n<a href=\"http://www.choose2be.ca/veronique-rioux/\">Véronique Rioux</a> is a certified <a href=\"http://www.choose2be.ca/group-fitness-classes/\">fitness instructor</a>, <a href=\"http://www.choose2be.ca/personaltraining/\">personal trainer</a>…and more. An engaging, motivating and knowledgeable instructor, Véronique will make your workouts both fun and challenging.\r\n\r\nSupport a local business and brand. No network marketing. No automatic shipments or supplements.\r\n\r\n&nbsp;', 'Online program', '', 'inherit', 'closed', 'closed', '', '894-revision-v1', '', '', '2016-08-05 04:53:54', '2016-08-05 04:53:54', '', 894, 'http://www.choose2be.ca/894-revision-v1/', 0, 'revision', '', 0),
(947, 1, '2016-08-05 04:55:32', '2016-08-05 04:55:32', '<h3 class=\"widget-title\">8 week online</h3>\r\n<h3 style=\"text-align: center;\"><strong>Embrace Your Body! Transform Your Life!</strong>\r\n<strong> Choose2be Strong &amp; Healthy!</strong></h3>\r\n<p style=\"text-align: left;\"><strong>Get fitter, healthier &amp; happier in just 8 weeks! Perfect for all fitness levels.</strong>\r\n<strong> An 8-week online program PLUS weekly live group workouts in Nanaimo’s.  </strong></p>\r\n<p style=\"text-align: left;\"><strong>The ideal fitness program to keep you motivated. Flexible enough to accommodate your busy schedule.</strong></p>\r\n<p style=\"text-align: center;\"><a href=\"http://info@choose2be.ca\">Sign-up</a> today to reserve your spot. Space is limited.\r\nMoms group start Thursday August 25, 9-10am\r\nFall program starts Friday September 30, 2016, 4-5pm.</p>\r\n\r\n<h3 style=\"text-align: left;\">The 8-Week<em> Choose2be Strong &amp; Healthy </em>Online Program includes:</h3>\r\nONLINE: A different daily 6-minute workout blast (48 workouts in total) combining cardio, strength and toning\r\n\r\nONLINE: Four, 30-minute workouts (a different workout every two weeks) to challenge you even more\r\n\r\nONLINE: Nutritious plant base daily recipes to boost your metabolism\r\n\r\nONLINE PLATFORM: Track your results, monitor your success and get support from your trainer and fellow classmates\r\n\r\nLIVE CLASSES IN NANAIMO: Each week, participants get together for an hour-long group session combining a workout and a workshop on various topics: goal setting, food journaling, nutrition, metabolism, mobility &amp; flexibility…\r\n\r\n<strong>The secret behind 6 minutes of exercise per day</strong>? You’ll burn approximately 50 calories at each session, but the real payoff is that these 6-minute daily exercise blasts will boost your metabolism to burn an additional 250 calories within the next 24 hours. That\'s 300 calories burned by investing only 6 minutes!\r\n\r\nPrice: $99 (including a $10 fee for access to <a href=\"http://www.tabatabootcamp.com/\">Tabata Bootcamp</a>’s online workout platform)\r\n\r\nNecessary equipment:\r\n<ul>\r\n 	<li>high-speed Internet connection</li>\r\n 	<li>tubing or TheraBand™ exercise bands</li>\r\n 	<li>a chair</li>\r\n 	<li>a set of light dumbbells</li>\r\n 	<li>a mat</li>\r\n</ul>\r\n<strong>About Your Fitness Trainer</strong>\r\n\r\n<a href=\"http://www.choose2be.ca/veronique-rioux/\">Véronique Rioux</a> is a certified <a href=\"http://www.choose2be.ca/group-fitness-classes/\">fitness instructor</a>, <a href=\"http://www.choose2be.ca/personaltraining/\">personal trainer</a>…and more. An engaging, motivating and knowledgeable instructor, Véronique will make your workouts both fun and challenging.\r\n\r\nSupport a local business and brand. No network marketing. No automatic shipments or supplements.\r\n\r\n&nbsp;', 'Online program', '', 'inherit', 'closed', 'closed', '', '894-revision-v1', '', '', '2016-08-05 04:55:32', '2016-08-05 04:55:32', '', 894, 'http://www.choose2be.ca/894-revision-v1/', 0, 'revision', '', 0),
(948, 1, '2016-08-07 18:53:08', '2016-08-07 18:53:08', '<h1 style=\"text-align: center;\">Eight to Great!</h1>\r\n<h3 style=\"text-align: center;\"><strong>Embrace Your Body! Transform Your Life!</strong>\r\n<strong>Choose2be Strong &amp; Healthy!</strong></h3>\r\n<p style=\"text-align: center;\"><strong>Get fitter, healthier &amp; happier in just 8 weeks! Perfect for all fitness levels.</strong>\r\n<strong>An 8-week online program </strong></p>\r\n[embed]https://youtu.be/PuhkEHgtWPE[/embed]\r\n<p style=\"text-align: center;\"><strong>The ideal fitness program to keep you motivated. Flexible enough to accommodate your busy schedule.</strong></p>\r\n\r\n<h3 style=\"text-align: center;\">Sign-up today to reserve your spot. Space is limited.\r\nNext program will start in Fall, mid September</h3>\r\n<p style=\"text-align: center;\"><strong>Register now!</strong>\r\n75$ Canadian</p>\r\n\r\n<div style=\"text-align: center;\">Great if you want to work out at home using ONLY your own bodyweight and a resistance band (no weights required!)</div>\r\n<div></div>\r\n<div style=\"text-align: center;\">Would you like to start EVERY day with a UNIQUE four minute workout that will make you sweat AND smile?</div>\r\n<div></div>\r\n<div style=\"text-align: center;\">Would you like to join a positive, encouraging community where you can share your meal ideas and get tips from a trained coach?</div>\r\n<p class=\"p1\"><strong><span class=\"s1\">Create the Body You Want from home in just 4 Minutes Per Day!</span></strong></p>\r\n<p class=\"p1\"><span class=\"s1\">Yes, it\'s possible! In 8 weeks, you can become strong and fit in the comfort of your home with short, intense bursts of exercise each day! Research shows that quality is better that quantity.</span></p>\r\n<p class=\"p1\"><span class=\"s1\">I believe that fitness is a lifestyle incorporating workouts that are quick, effective, efficient, accessible and fun. Stop spending countless hours training at the gym. Set yourself up for long term success by creating more balance in your fitness schedule. Short workouts at home at a convenient time is the way to go!</span></p>\r\n<p class=\"p1\"><span class=\"s1\">I’ve created workouts for every fitness level. They challenge beginners to advanced fitness enthusiasts.  I mix strength-based workouts, mainly bodyweight functional movement with High Intensity Interval Training (HIIT). Intense, short workouts are the fastest way to build a strong, healthy body.  The variety of workouts combine my many years of experience as a Personal Trainer, Group Fitness Instructor and Yoga teacher.</span></p>\r\n<p class=\"p1\">The 8-Week<em> Choose2be Strong &amp; Healthy </em>Online Program includes:</p>\r\nONLINE: A different daily 4-minute workout blast combining cardio, strength and toning. (48 workouts in total)\r\n\r\nONLINE: Four 30-minute workouts to challenge your body further.\r\n\r\nONLINE: Daily nutritious plant-based recipes to boost your metabolism\r\n\r\nONLINE CONNECTIVITY: A private Facebook group keeps you connected with me and the others participants. Ask questions and, share your goals, your daily food journal and your workout progress with the group. All daily workouts and recipes are posted on Facebook for easier access. Track your results, monitor your success and get support from your trainer and fellow classmates.\r\n\r\n<strong>The secret behind 4 minutes of exercise per day</strong>? You’ll burn approximately 50 calories at each session. But, the real payoff is that these 4-minute daily exercise blasts will boost your metabolism to burn an additional 250 calories in the following 24 hours. That\'s 300 calories burned by investing only 4 minutes!\r\n\r\nEquipment needed:\r\n<ul>\r\n 	<li>high-speed Internet connection</li>\r\n 	<li>tubing or TheraBand™ exercise bands</li>\r\n 	<li>a chair</li>\r\n 	<li>a set of light dumbbells</li>\r\n 	<li>a mat</li>\r\n</ul>\r\n<div></div>\r\n<strong>About Your Fitness Trainer</strong>\r\n\r\n<a href=\"http://www.choose2be.ca/nanaimo-fitness-instructor-zumba-personal-trainer-yoga-veronique-rioux/\">Véronique Rioux</a> is a certified <a href=\"http://www.choose2be.ca/nanaimo-group-fitness-classes-bootcamp-yoga-zumba/\">Fitness Instructor</a>, <a href=\"http://www.choose2be.ca/nanaimo-personal-training/\">Personal Trainer</a>, <a href=\"http://www.choose2be.ca/nanaimo-yoga-classes/\">Yoga Instructor</a>…and more. An engaging, motivating and knowledgeable instructor, Véronique will make your workouts fun and challenging.\r\n\r\nSupport a local business and brand. No network marketing. No automatic shipments or supplements.\r\n<h3 style=\"text-align: center;\">Preview of Day 1 of the 4 minutes daily exercise</h3>\r\n[embed]https://youtu.be/xaLcgyt5RnA[/embed]\r\n<h3 style=\"text-align: center;\">Praise for the 8 week Choose2be Strong &amp; Healthy Online Program:</h3>\r\n<p class=\"p1\"><span class=\"s1\">\"Veronique was very motivating and encouraging throughout the program.  She also was understanding when life and schedules conflicted with getting daily routines completed however gave lots of direction on getting back on track.  The mini workouts were new to me --and I found them easier to complete rather then planning to get to an hour long class multiple times a week.  The daily recipe and additional information supplied help to make small changes to diet and regular routines.  Would highly recommend!\" Sarah Greenway</span></p>\r\n\"This program fell into my life at the perfect time. I needed something regular, imposed on me to motivate me to workout. This program is perfect for someone like me who likes to have structure. You get up, open your computer and everything is there. You don’t even have to decide which exercises to do, everything is there for you, ready to go. If you are in shape or not there are different levels of difficulty to choose from. You can do the 4 minute Tabata workout anytime of the day if you can’t do it first thing in the morning as they recommend. Personally, I like this flexibility. Some days I didn’t do it so I did 2 workouts the next day. I am already pretty active but not in a muscular way. The exercises are motivating. They vary and are often new to me and that is really useful for my work as a physical education teacher.\r\n\r\nI haven’t applied the nutrition principal yet, I have mainly focused on the exercises. I like that Veronique often writes comments and that is motivating. I saw I big difference in the level of my energy in the last fews weeks since I started the 8 week online program. I really needed that. I also feel like my thighs are getting firmer and I have lost a few inches on my hips <a href=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Julie-Fournier-3.jpg\"><img class=\"size-medium wp-image-1090 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Julie-Fournier-3-300x225.jpg\" alt=\"Julie\" width=\"300\" height=\"225\" /></a>and chest. I am super satisfied with the result so far. I didn’t have any expectations when I started the program and I am really happy with it. I like it so much that I want to repeat an other 8 weeks once this one is over. I have never been someone who likes weight training and muscle building exercises but right now I am always motivated to do my daily exercises as much as the two weekly 30 minutes workout. Now I will focus on the nutrition part to get even more benefits from the program. Thanks again Veronique for this program.\"\r\n\r\nJulie Fournier, physical education teacher and coordinator of the Physical Education Department, Cegep de Gaspe, Quebec', 'Online & Live Workouts Nanaimo', '', 'publish', 'open', 'closed', '', '8-week-online-register', '', '', '2017-11-02 22:03:48', '2017-11-02 22:03:48', '', 0, 'http://www.choose2be.ca/?post_type=product&#038;p=948', 2, 'product', '', 3),
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(956, 1, '2017-07-04 21:28:46', '2017-07-04 21:28:46', '<h1 style=\"text-align: center;\">Eight to Great!</h1>\n<h3 style=\"text-align: center;\"><strong>Embrace Your Body! Transform Your Life!</strong>\n<strong>Choose2be Strong &amp; Healthy!</strong></h3>\n<p style=\"text-align: center;\"><strong>Get fitter, healthier &amp; happier in just 8 weeks! Perfect for all fitness levels.</strong>\n<strong>An 8-week online program </strong></p>\n[embed]<iframe width=\"560\" height=\"315\" src=\"https://www.youtube.com/embed/PuhkEHgtWPE\" frameborder=\"0\" allowfullscreen></iframe>[/embed]\n<p style=\"text-align: center;\"><strong>The ideal fitness program to keep you motivated. Flexible enough to accommodate your busy schedule.</strong></p>\n\n<h3 style=\"text-align: center;\">Sign-up today to reserve your spot. Space is limited.\nNext program will start in Fall, mid September</h3>\n<p style=\"text-align: center;\"><strong>Register now!</strong>\n55$ Canadian</p>\n\n<div style=\"text-align: center;\">Great if you want to work out at home using ONLY your own bodyweight and a resistance band (no weights required!)</div>\n<div></div>\n<div style=\"text-align: center;\">Would you like to start EVERY day with a UNIQUE four minute workout that will make you sweat AND smile?</div>\n<div></div>\n<div style=\"text-align: center;\">Would you like to join a positive, encouraging community where you can share your meal ideas and get tips from a trained coach?</div>\n<p class=\"p1\"><strong><span class=\"s1\">Create the Body You Want from home in just 4 Minutes Per Day!</span></strong></p>\n<p class=\"p1\"><span class=\"s1\">Yes, it\'s possible! In 8 weeks, you can become strong and fit in the comfort of your home with short, intense bursts of exercise each day! Research shows that quality is better that quantity.</span></p>\n<p class=\"p1\"><span class=\"s1\">I believe that fitness is a lifestyle incorporating workouts that are quick, effective, efficient, accessible and fun. Stop spending countless hours training at the gym. Set yourself up for long term success by creating more balance in your fitness schedule. Short workouts at home at a convenient time is the way to go!</span></p>\n<p class=\"p1\"><span class=\"s1\">I’ve created workouts for every fitness level. They challenge beginners to advanced fitness enthusiasts.  I mix strength-based workouts, mainly bodyweight functional movement with High Intensity Interval Training (HIIT). Intense, short workouts are the fastest way to build a strong, healthy body.  The variety of workouts combine my many years of experience as a Personal Trainer, Group Fitness Instructor and Yoga teacher.</span></p>\n<p class=\"p1\">The 8-Week<em> Choose2be Strong &amp; Healthy </em>Online Program includes:</p>\nONLINE: A different daily 4-minute workout blast combining cardio, strength and toning. (48 workouts in total)\n\nONLINE: Four 30-minute workouts to challenge your body further.\n\nONLINE: Daily nutritious plant-based recipes to boost your metabolism\n\nONLINE CONNECTIVITY: A private Facebook group keeps you connected with me and the others participants. Ask questions and, share your goals, your daily food journal and your workout progress with the group. All daily workouts and recipes are posted on Facebook for easier access. Track your results, monitor your success and get support from your trainer and fellow classmates.\n\n<strong>The secret behind 4 minutes of exercise per day</strong>? You’ll burn approximately 50 calories at each session. But, the real payoff is that these 4-minute daily exercise blasts will boost your metabolism to burn an additional 250 calories in the following 24 hours. That\'s 300 calories burned by investing only 4 minutes!\n\nEquipment needed:\n<ul>\n 	<li>high-speed Internet connection</li>\n 	<li>tubing or TheraBand™ exercise bands</li>\n 	<li>a chair</li>\n 	<li>a set of light dumbbells</li>\n 	<li>a mat</li>\n</ul>\n<div></div>\n<strong>About Your Fitness Trainer</strong>\n\n<a href=\"http://www.choose2be.ca/nanaimo-fitness-instructor-zumba-personal-trainer-yoga-veronique-rioux/\">Véronique Rioux</a> is a certified <a href=\"http://www.choose2be.ca/nanaimo-group-fitness-classes-bootcamp-yoga-zumba/\">Fitness Instructor</a>, <a href=\"http://www.choose2be.ca/nanaimo-personal-training/\">Personal Trainer</a>, <a href=\"http://www.choose2be.ca/nanaimo-yoga-classes/\">Yoga Instructor</a>…and more. An engaging, motivating and knowledgeable instructor, Véronique will make your workouts fun and challenging.\n\nSupport a local business and brand. No network marketing. No automatic shipments or supplements.\n<h3 style=\"text-align: center;\">Preview of Day 1 of the 4 minutes daily exercise</h3>\n[embed]https://youtu.be/xaLcgyt5RnA[/embed]\n<h3 style=\"text-align: center;\">Praise for the 8 week Choose2be Strong &amp; Healthy Online Program:</h3>\n<p class=\"p1\"><span class=\"s1\">\"Veronique was very motivating and encouraging throughout the program.  She also was understanding when life and schedules conflicted with getting daily routines completed however gave lots of direction on getting back on track.  The mini workouts were new to me --and I found them easier to complete rather then planning to get to an hour long class multiple times a week.  The daily recipe and additional information supplied help to make small changes to diet and regular routines.  Would highly recommend!\" Sarah Greenway</span></p>\n\"This program fell into my life at the perfect time. I needed something regular, imposed on me to motivate me to workout. This program is perfect for someone like me who likes to have structure. You get up, open your computer and everything is there. You don’t even have to decide which exercises to do, everything is there for you, ready to go. If you are in shape or not there are different levels of difficulty to choose from. You can do the 4 minute Tabata workout anytime of the day if you can’t do it first thing in the morning as they recommend. Personally, I like this flexibility. Some days I didn’t do it so I did 2 workouts the next day. I am already pretty active but not in a muscular way. The exercises are motivating. They vary and are often new to me and that is really useful for my work as a physical education teacher.\n\nI haven’t applied the nutrition principal yet, I have mainly focused on the exercises. I like that Veronique often writes comments and that is motivating. I saw I big difference in the level of my energy in the last fews weeks since I started the 8 week online program. I really needed that. I also feel like my thighs are getting firmer and I have lost a few inches on my hips <a href=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Julie-Fournier-3.jpg\"><img class=\"size-medium wp-image-1090 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Julie-Fournier-3-300x225.jpg\" alt=\"Julie\" width=\"300\" height=\"225\" /></a>and chest. I am super satisfied with the result so far. I didn’t have any expectations when I started the program and I am really happy with it. I like it so much that I want to repeat an other 8 weeks once this one is over. I have never been someone who likes weight training and muscle building exercises but right now I am always motivated to do my daily exercises as much as the two weekly 30 minutes workout. Now I will focus on the nutrition part to get even more benefits from the program. Thanks again Veronique for this program.\"\n\nJulie Fournier, physical education teacher and coordinator of the Physical Education Department, Cegep de Gaspe, Quebec\n\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/08/8weeksprogram_TopBanner-with-Choose2Be-logo-1.jpg\"><img class=\"wp-image-1881 aligncenter\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/08/8weeksprogram_TopBanner-with-Choose2Be-logo-1-300x118.jpg\" alt=\"\" width=\"750\" height=\"295\" /></a>', 'Online & Live Workouts Nanaimo', '', 'inherit', 'closed', 'closed', '', '948-autosave-v1', '', '', '2017-07-04 21:28:46', '2017-07-04 21:28:46', '', 948, 'http://www.choose2be.ca/948-autosave-v1/', 0, 'revision', '', 0),
(1531, 1, '2016-12-13 01:10:18', '2016-12-13 01:10:18', '', '8 week online program', '', 'inherit', 'open', 'closed', '', '8-week-online-program', '', '', '2016-12-13 01:11:01', '2016-12-13 01:11:01', '', 948, 'http://www.choose2be.ca/wp-content/uploads/2016/08/8-week-online-program.jpg', 0, 'attachment', 'image/jpeg', 0),
(957, 1, '2016-08-08 15:10:48', '2016-08-08 15:10:48', '<p style=\"text-align: justify;\">Food journaling is the new trend to lose weight. Have you ever counted your calorie intake? Did you know that not every calorie count as the same? Some of you might wonder why I don\'t put much emphasis on calorie counting; not every calorie equals the same and breakdown equally inside your body. Food is more than calories, its nutrients, vitamins, fiber, anti-oxidant, super-food.</p>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Food-journaling.jpg\"><img class=\"size-medium wp-image-906 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Food-journaling-300x200.jpg\" alt=\"Food journaling\" width=\"300\" height=\"200\" /></a>\r\n<p style=\"text-align: justify;\">What is food journaling and why should you try it? It\'s quite simple: you write down everything you eat, the size of the portion. You can even add the time you ate, with who you ate, the mood you were in when you ate. For example: were you angry, bored, lonely, happy, hungry, full, satisfied, sick? Another thing you can add to your journaling is add the way the food made you feel. Did it give you belly cramps, gas, made you cranky, fatigued, energized ? After a while it will be easier to figure out how food affects you and which one could be a good idea to eliminate from your diet. This will bring awareness to what you are putting into your mouth and you will be able to sit down and monitor your diet better.</p>\r\n\r\n<h3 style=\"text-align: center;\">List of reasons why you should try food journaling</h3>\r\n<ul>\r\n 	<li style=\"text-align: justify;\">To bring awareness into your eating habits. Then to be able to make better choices. Instead of concentrating on calorie counting you can see what your habits are, find the trigger and reprogram yourself to have healthier eating habits.</li>\r\n 	<li style=\"text-align: justify;\">Calorie counting is not accurate; \"Calorie information on packaged foods is legally allowed to be off by 20%. Restaurant menus have also been shown to be pretty far off the mark in the calorie estimates they print.\" Are you surprised about that? (http://summertomato.com/7-reasons-keeping-a-food-journal-is-better-than-counting-calories)</li>\r\n 	<li style=\"text-align: justify;\">Calories intake change daily. Depending on how much you move, how much you think because your brain require calories... There are so many different factors that can determine how much calories you need.</li>\r\n 	<li style=\"text-align: justify;\">Calorie counting doesn\'t account for the difference between whole food versus processed food. The quality of the food should be the most important thing and this can be neglected when you focus on calorie counting.</li>\r\n 	<li>Counting calories can become compulsive, you can lose the pleasure of eating and it doesn\'t teach you much.</li>\r\n</ul>\r\n<p style=\"text-align: justify;\">Having a food journal is only a temporary thing to bring awareness, to share with others and seek help. Once you find your habits you can get a healthier eating habit and stop journaling.</p>\r\n<p style=\"text-align: justify;\">This will be part of the <a href=\"http://www.choose2be.ca/8-week-online-program/\">8 week online program</a>.</p>', 'Food journaling versus calorie counting', '', 'inherit', 'closed', 'closed', '', '900-revision-v1', '', '', '2016-08-08 15:10:48', '2016-08-08 15:10:48', '', 900, 'http://www.choose2be.ca/900-revision-v1/', 0, 'revision', '', 0),
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(960, 1, '2016-08-08 15:16:10', '2016-08-08 15:16:10', '', 'Not-all-calories-are-created-equal', '', 'inherit', 'open', 'closed', '', 'not-all-calories-are-created-equal', '', '', '2016-08-08 15:16:10', '2016-08-08 15:16:10', '', 900, 'http://www.choose2be.ca/wp-content/uploads/2016/08/Not-all-calories-are-created-equal.jpg', 0, 'attachment', 'image/jpeg', 0),
(961, 1, '2016-08-08 15:16:22', '2016-08-08 15:16:22', '', 'Nutrition-Myth-calories-are-not-created-equal', '', 'inherit', 'open', 'closed', '', 'nutrition-myth-calories-are-not-created-equal', '', '', '2016-08-08 15:16:22', '2016-08-08 15:16:22', '', 900, 'http://www.choose2be.ca/wp-content/uploads/2016/08/Nutrition-Myth-calories-are-not-created-equal.jpg', 0, 'attachment', 'image/jpeg', 0),
(1014, 1, '2016-08-27 22:58:57', '2016-08-27 22:58:57', '<p class=\"p1\">Hi, my name is Veronique Rioux, owner of Choose2be. I want to add a post on my blog about all the personal training businesses in Nanaimo. You can have a look at my blog if you are curious about my intention. www.choose2be.ca/blog</p>\r\n<p class=\"p1\">I have a listing about all Bootcamps in Nanaimo and some people said that there were some listings they never heard of and were glad to see all of them being listed. Once I put everything together, I will share it on social media like Instagram, Facebook, on my Newsletter and also on my website. If you could provide me with information about your personal training business; your specialty, location, cost, and any relevant information with pictures, even a Youtube video link at info@choose2be.ca Send everything before the end of August. Happy Summer. Thanks so much</p>\r\n<p class=\"p1\"><a href=\"http://www.ablebodyconsulting.ca/personal-training/our-trainers\">Able Body Consulting</a></p>\r\n<p class=\"p1\"><a href=\"https://www.anytimefitness.com/\">Anytime Fitness</a></p>\r\n<p class=\"p1\"><a href=\"http://www.ariafitness.ca\">Aria Fitness</a></p>\r\n<p class=\"p1\"><a href=\"http://www.ballisticstrengthnanaimo.com/prices--programs.html\">Ballistic Strength Nanaimo</a></p>\r\n<p class=\"p1\"><a href=\"http://www.bodybywiseman.com/personal-training.html\">Body by Wiseman</a></p>\r\n<p class=\"p1\"><a href=\"http://bodytempo.com/collections/training-packages\">Body Tempo Health &amp; Fitness</a></p>\r\n<p class=\"p1\"><a href=\"http://bonnielangfitness.com/\">Bonnie Lang Fitness</a></p>\r\n<p class=\"p1\"><a href=\"http://www.cjmartialartsnanaimo.ca/knockout-body-personal-training.htm\">C&amp;J Martial Arts &amp; Fitness</a></p>\r\n<p class=\"p1\"><a href=\"http://www.danawacker.ca/ctrink/\">Chelsie Trinkwon</a></p>\r\n<p class=\"p1\"><a href=\"http://www.choose2be.ca/personaltraining/\">Choose2be</a></p>\r\n<p class=\"p1\"><a href=\"http://www.nanaimocrossfit.ca/personal-trainers\">Cross Fit Nanaimo</a></p>\r\n<p class=\"p1\"><a href=\"http://www.dpfitness.ca/training-packages/\">Driven Performance</a>d</p>\r\n<p class=\"p1\"><a href=\"http://www.equilibriumforlife.ca/\">Equilibrium</a></p>\r\n<p class=\"p1\"><a href=\"http://www.finebalancenanaimo.com/services/\">Fine Balance</a></p>\r\n<p class=\"p1\"><a href=\"http://www.fitcorehealth.com/#!repairs/cuy0\">Fit Core Health</a></p>\r\n<p class=\"p1\"><a href=\"http://patrickskailes.com/personal-training\">Fitness and Training Solutions Patrick Skailes</a></p>\r\n<p class=\"p1\"><a href=\"http://www.fitendeavour.com/\">Fitness Endeavours</a></p>\r\n<p class=\"p1\"><a href=\"http://www.fullonfitness.com/fitness-bootcamp/personal-training\">Full on fitness</a></p>\r\n<p class=\"p1\"><a href=\"http://jdathletics.ca/\">JD Athletics</a></p>\r\n<p class=\"p1\"><a href=\"http://www.harbourcityfitness.com/\">Harbor Fitness</a></p>\r\n<p class=\"p1\"><a href=\"http://www.haydenfitness.ca/services/training/\">Hayden Fitness</a></p>\r\n<p class=\"p1\"><a href=\"http://www.germana.ca/personal-training/\">Heart Consulting Germana</a></p>\r\n<p class=\"p1\"><a href=\"https://www.facebook.com/Kasey-Scott-Personal-Trainer-349454741739756/\">Kasey Scott</a></p>\r\n<p class=\"p1\"><a href=\"http://www.lifestylehealthandfitness.com/meet-our-personal-trainers.html\">Lifestyle Health &amp; Fitness Center</a></p>\r\n<p class=\"p1\"><a href=\"http://www.naturaledge.ca/#!book-online/c1ehw\">Natural Edge </a></p>\r\n<p class=\"p1\"><a href=\"http://www.northridgefitness.com/personal-training/\">Northridge Fitness</a></p>\r\n<p class=\"p1\"><a href=\"http://positivelyfit.ca/training/\">Positively Fit</a></p>\r\n<p class=\"p1\"><a href=\"http://www.pitfitness.ca/personal-training/\">Pure Integrated Training</a></p>\r\n<p class=\"p1\"><a href=\"http://www.standerwickpt.com/personal-training.html\">Standerwick</a></p>\r\n<p class=\"p1\"><a href=\"http://www.studiozack.ca/\">Studio Zack</a></p>\r\n<p class=\"p1\"><a href=\"http://www.takechargefittogo.ca/\">Take Charge Fit to Go</a></p>\r\n<p class=\"p1\"><a href=\"http://www.theshapeyouarein.com/\">The Shape You\'re In</a></p>\r\n<p class=\"p1\"><a href=\"http://www.vifitness.ca/nanaimo-co-ed/\">V.I. Fitness</a></p>\r\n<p class=\"p1\"><a href=\"http://yesyoucanfitness.ca/\">Yes you Can</a></p>\r\n<p class=\"p1\"><a href=\"http://woodgrovepinesclinic.com/about-us/our-kinesiologists.html\">Woodgrove Pines Clinic</a></p>\r\n<p class=\"p1\"></p>', 'Personal training businesses listing in Nanaimo', '', 'inherit', 'closed', 'closed', '', '880-revision-v1', '', '', '2016-08-27 22:58:57', '2016-08-27 22:58:57', '', 880, 'http://www.choose2be.ca/880-revision-v1/', 0, 'revision', '', 0),
(962, 1, '2016-08-08 15:18:38', '2016-08-08 15:18:38', '<p style=\"text-align: justify;\">Food journaling is the new trend to lose weight. Have you ever counted your calorie intake? Did you know that not every calorie count as the same? Some of you might wonder why I don\'t put much emphasis on calorie counting; not every calorie equals the same and breakdown equally inside your body. Food is more than calories, its nutrients, vitamins, fiber, anti-oxidant, super-food.</p>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Food-journaling.jpg\"><img class=\"size-medium wp-image-906 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Food-journaling-300x200.jpg\" alt=\"Food journaling\" width=\"300\" height=\"200\" /></a>\r\n<p style=\"text-align: justify;\">What is food journaling and why should you try it? It\'s quite simple: you write down everything you eat, the size of the portion. You can even add the time you ate, with who you ate, the mood you were in when you ate. For example: were you angry, bored, lonely, happy, hungry, full, satisfied, sick? Another thing you can add to your journaling is add the way the food made you feel. Did it give you belly cramps, gas, made you cranky, fatigued, energized ? After a while it will be easier to figure out how food affects you and which one could be a good idea to eliminate from your diet. This will bring awareness to what you are putting into your mouth and you will be able to sit down and monitor your diet better.</p>\r\n\r\n<h3 style=\"text-align: center;\">List of reasons why you should try food journaling</h3>\r\n<ul>\r\n 	<li style=\"text-align: justify;\">To bring awareness into your eating habits. Then to be able to make better choices. Instead of concentrating on calorie counting you can see what your habits are, find the trigger and reprogram yourself to have healthier eating habits.</li>\r\n 	<li style=\"text-align: justify;\">Calorie counting is not accurate; \"Calorie information on packaged foods is legally allowed to be off by 20%. Restaurant menus have also been shown to be pretty far off the mark in the calorie estimates they print.\" Are you surprised about that? (http://summertomato.com/7-reasons-keeping-a-food-journal-is-better-than-counting-calories)</li>\r\n 	<li style=\"text-align: justify;\">Calories intake change daily. Depending on how much you move, how much you think because your brain require calories... There are so many different factors that can determine how much calories you need.</li>\r\n 	<li style=\"text-align: justify;\">Calorie counting doesn\'t account for the difference between whole food versus processed food. The quality of the food should be the most important thing and this can be neglected when you focus on calorie counting.</li>\r\n 	<li>Counting calories can become compulsive, you can lose the pleasure of eating and it doesn\'t teach you much.</li>\r\n</ul>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Calories-are-not-equal.jpg\"><img class=\"alignnone size-full wp-image-959\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Calories-are-not-equal.jpg\" alt=\"Calories are not equal\" width=\"249\" height=\"203\" /></a> <a href=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Nutrition-Myth-calories-are-not-created-equal.jpg\"><img class=\"alignnone size-medium wp-image-961\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Nutrition-Myth-calories-are-not-created-equal-300x247.jpg\" alt=\"Nutrition-Myth-calories-are-not-created-equal\" width=\"300\" height=\"247\" /></a>\r\n<p style=\"text-align: justify;\">Having a food journal is only a temporary thing to bring awareness, to share with others and seek help. Once you find your habits you can get a healthier eating habit and stop journaling.</p>\r\n<p style=\"text-align: justify;\">This will be part of the <a href=\"http://www.choose2be.ca/8-week-online-program/\">8 week online program</a>.</p>', 'Food journaling versus calorie counting', '', 'inherit', 'closed', 'closed', '', '900-revision-v1', '', '', '2016-08-08 15:18:38', '2016-08-08 15:18:38', '', 900, 'http://www.choose2be.ca/900-revision-v1/', 0, 'revision', '', 0),
(963, 1, '2016-08-08 18:59:09', '2016-08-08 18:59:09', '<h3 class=\"widget-title\">8 week online</h3>\r\n<h3 style=\"text-align: center;\"><strong>Embrace Your Body! Transform Your Life!</strong>\r\n<strong> Choose2be Strong &amp; Healthy!</strong></h3>\r\n<p style=\"text-align: left;\"><strong>Get fitter, healthier &amp; happier in just 8 weeks! Perfect for all fitness levels.</strong>\r\n<strong> An 8-week online program PLUS weekly live group workouts in Nanaimo’s.  </strong></p>\r\n<p style=\"text-align: left;\"><strong>The ideal fitness program to keep you motivated. Flexible enough to accommodate your busy schedule.</strong></p>\r\n<p style=\"text-align: center;\"><a href=\"http://www.choose2be.ca/product/8-week-online-register\">Sign-up</a> today to reserve your spot. Space is limited.\r\nMoms group start Thursday August 25, 9-10am\r\nFall program starts Friday September 30, 2016, 4-5pm.</p>\r\n\r\n<h3 style=\"text-align: left;\">The 8-Week<em> Choose2be Strong &amp; Healthy </em>Online Program includes:</h3>\r\nONLINE: A different daily 6-minute workout blast (48 workouts in total) combining cardio, strength and toning\r\n\r\nONLINE: Four, 30-minute workouts (a different workout every two weeks) to challenge you even more\r\n\r\nONLINE: Nutritious plant base daily recipes to boost your metabolism\r\n\r\nONLINE PLATFORM: Track your results, monitor your success and get support from your trainer and fellow classmates\r\n\r\nLIVE CLASSES IN NANAIMO: Each week, participants get together for an hour-long group session combining a workout and a workshop on various topics: goal setting, food journaling, nutrition, metabolism, mobility &amp; flexibility…\r\n\r\n<strong>The secret behind 6 minutes of exercise per day</strong>? You’ll burn approximately 50 calories at each session, but the real payoff is that these 6-minute daily exercise blasts will boost your metabolism to burn an additional 250 calories within the next 24 hours. That\'s 300 calories burned by investing only 6 minutes!\r\n\r\nPrice: $99 (including a $10 fee for access to <a href=\"http://www.tabatabootcamp.com/\">Tabata Bootcamp</a>’s online workout platform)\r\n\r\nNecessary equipment:\r\n<ul>\r\n 	<li>high-speed Internet connection</li>\r\n 	<li>tubing or TheraBand™ exercise bands</li>\r\n 	<li>a chair</li>\r\n 	<li>a set of light dumbbells</li>\r\n 	<li>a mat</li>\r\n</ul>\r\n<strong>About Your Fitness Trainer</strong>\r\n\r\n<a href=\"http://www.choose2be.ca/veronique-rioux/\">Véronique Rioux</a> is a certified <a href=\"http://www.choose2be.ca/group-fitness-classes/\">fitness instructor</a>, <a href=\"http://www.choose2be.ca/personaltraining/\">personal trainer</a>…and more. An engaging, motivating and knowledgeable instructor, Véronique will make your workouts both fun and challenging.\r\n\r\nSupport a local business and brand. No network marketing. No automatic shipments or supplements.\r\n\r\n&nbsp;', 'Online program', '', 'inherit', 'closed', 'closed', '', '894-revision-v1', '', '', '2016-08-08 18:59:09', '2016-08-08 18:59:09', '', 894, 'http://www.choose2be.ca/894-revision-v1/', 0, 'revision', '', 0),
(964, 1, '2016-08-09 04:07:38', '2016-08-09 04:07:38', '<h3 class=\"widget-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\r\n<p style=\"text-align: justify;\">I want to feature people like Marie-Elaine who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn’t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions… I want to recognize the people in my life who lead by example.</p>\r\n\r\n<h3 class=\"widget-title\" style=\"text-align: center;\">How did I meet Marie-Elaine?</h3>\r\n<p style=\"text-align: justify;\">I met Marie-Elaine while as was working as a weight training room coordinator in Gaspe, Quebec. She was training even while being pregnant. Since I moved to BC we stayed connected through Facebook. I have been so amazed to see how much she grew from a fitness enthusiast into a competitor going on a podium at a Spartan race. Gaspe is a remote little town in Quebec. There is only 1 gym in a College. Marie-Elaine and her partner learn and train using Internet. There are no excuses to how strong you can become. Committing, having discipline and like in Marie-Elaine story have the support of your loved one like Chris. Thanks for the inspiration!</p>\r\n\r\n<h3 class=\"p1\" style=\"text-align: center;\"><strong>Meet Marie-Elaine</strong></h3>\r\n<p class=\"p1\" style=\"text-align: center;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Marie-Elaine-2.jpg\"><img class=\"size-medium wp-image-862 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Marie-Elaine-2-300x182.jpg\" alt=\"Marie-Elaine\" width=\"300\" height=\"182\" /></a></p>\r\n<p class=\"p1\" style=\"text-align: justify;\">Hi, my name is Marie-Elaine Fleury. I\'m  a 30 years old speech therapist and 2 years old child\'s mom. I\'m that kind of person who have an unconditional love for healthiness but also for food! Which don\'t go to well together usually! I\'ve always been an active person, playing sports of any kind. I have started working-out at the gym at age 16. I never stopped since then.</p>\r\n<p class=\"p1\" style=\"text-align: justify;\">At the beginning and for the first 5 years I should say I was going 3 times a week just so I don\'t feel bad eating what I wanted to eat (dessert, wine, occasional fast food). I never lost a pound but never gain one. At that point it was just to maintain. It\'s really after the birth of my little girl that I have decided to take advantage of the sun and pregnancy vacancy and give everything. I started running short distances cause I hate running.</p>\r\n<p class=\"p1\" style=\"text-align: justify;\">Actually, I was getting out of my gate and couldn\'t stop telling myself how much i hated it.And then, more I ran more it was easy. I add an extra km, and one more, but still, today I\'m n<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Marie-Elaine-10.jpeg\"><img class=\"size-medium wp-image-867 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Marie-Elaine-10-285x300.jpeg\" alt=\"Marie-Elaine 10\" width=\"285\" height=\"300\" /></a>ot a big fan of running. I\'d rather run fast for not long so I can get over it. Since it doesn\'t pay off to much running 5 km once your body is used to it, I have started with the baby to walk up the skihill. At the same time, my husband and I also have started Crossfit just for fun. Here in Gaspé there is no functional training, so we watched videos and tried. We got injured and tried again. That the way I got prepared for obstacles courses without knowing it. One day I heard about Spartan Race and wanted to try it for fun. I actually did 2 races not competitive cause I thought it was fun to have partners helping me. I realized I didn\'t need nobody to help so why not trying it alone. I have been convince to try in elite heat cause you don\'t wait for obstacles.</p>\r\n<p class=\"p1\" style=\"text-align: center;\"><strong>Finally I did better than I expected. I finished 3rd on the podium.</strong></p>\r\n<p class=\"p1\" style=\"text-align: justify;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Marie-ELaine7.jpg\"><img class=\"wp-image-869 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Marie-ELaine7-246x300.jpg\" alt=\"Marie-ELaine7\" width=\"202\" height=\"246\" /></a>It was actually the first time I ran 7.5km into hills. And it was hard, but the satisfaction you get after is priceless. Since then, I just try to keep up between family duties and work which is not always easy. I sometimes want to stop like everybody else I guess but I tell my self that a rest doesn\'t worth it for all the efforts I put into it to get there. Fortunately I have a husband who is even more crazy about working out than me so that helps our routine. Each turn we work out during the other is taking care of the baby, 5 to 6 times a week. On a daily basis we try to eat reasonably but we are not too strict. In fact we cheat once a week except the week before a race. At the end, I think what helps me to push hard is to think of my goals. I think we all need goals and mine is to going back on those podiums.</p>\r\n<p class=\"p1\" style=\"text-align: justify;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Marie-Elaine-5.jpg\"><img class=\"wp-image-864 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Marie-Elaine-5-300x225.jpg\" alt=\"Marie-Elaine 5\" width=\"299\" height=\"224\" /></a></p>\r\n<p class=\"p1\"><b>What motivates you to exercise?</b>\r\nBeing strong &amp; healthy, to prove every mom that pregnancy isn\'t an excuse to live with a body you don\'t like and also to be capable of doing anything I want to .</p>\r\n<b>What activity/workout do you prefer?</b>\r\nI like running in the woods up and down hills and doing functional work out also known as Crossfit. Its usually quite short but soooo intense.I like to suffer but just on short period of time.Plus there are so many different exercises that makes your work out never boring!\r\n<b></b>\r\n\r\n<b>What is your biggest accomplishment?<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Marie-Elaine-6.jpg\"><img class=\"wp-image-865 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Marie-Elaine-6-300x200.jpg\" alt=\"Marie-Elaine 6\" width=\"331\" height=\"220\" /></a></b>\r\nHmmm so hard to tell...I would say being in good shape after having a baby since many women say :\" mom don\'\'t have time or a mom\'s belly will be for ever ruined \"....And I realized they are wrong. I\'m  not saying its always easy but we always can figure it out..especially when u are lucky and u have a husband that lives the same way as you...\r\n<b></b>\r\n\r\n<b>What is your superpower?</b>\r\nEuh I don\'t have any what do you mean??😉\r\n<b></b>\r\n\r\n<b>What is your favorite dish/recipe?</b>\r\nI like all kind of food.I love macaroni  but since its still a \"none healthy choice\" I cant eat to much of it....I like having fajitas rolled into lettuce instead of pita bread.Genius!You can eat so many without feeling guilty!! Ahah\r\n<b></b>\r\n\r\n<b>What is your cheat treat?</b>\r\nI would say macaroni with a lot of cheese.Or just cheese and bread....and wine😛\r\n<b></b>\r\n\r\n<b>What are your goals and dreams?</b>\r\nGoing into a second pregnancy and coming back even stronger, faster and healthier than I am right now. I would love to go in trip to run/walk/work-out into different places and see beautiful landscapes!A non realistic dream would be to be paid to train ahah\r\n<b></b>\r\n\r\n<b>Advice for a newbie?</b>\r\nI guess a newbie is a person who starts working out? In this case I would say :\"don\'t start alone, accept to go and give a try with people who invites you\".Working out with friends is way more motivating.Oh!And buy new gym clothes ahah thats a good way to start having fun going for a jog. Feeling good, comfortable annnnnd pretty in your clothes😊😊\r\n\r\nMarie-Elaine', 'Guest Blogger: Marie-Elaine Fleury', '', 'inherit', 'closed', 'closed', '', '860-revision-v1', '', '', '2016-08-09 04:07:38', '2016-08-09 04:07:38', '', 860, 'http://www.choose2be.ca/860-revision-v1/', 0, 'revision', '', 0),
(965, 1, '2016-12-04 04:34:07', '2016-12-04 04:34:07', '<p class=\"p1\" style=\"text-align: justify;\">I’ve been curious about Hypnotherapy and decided to contact Nanaimo Hypnotherapy to write an article about how it can help with weight lost. Enjoy and let me know what you think. Anyone of you tried it before?</p>\n\n<h3 style=\"text-align: center;\"><strong>What is Hypnotherapy? </strong></h3>\n<p style=\"text-align: justify;\">It\'s a perfectly natural, scientifically proven and very effective mental wellness technique that uses hypnosis to hel<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Nanaimo-Hypnotherapy-3.jpg\"><img class=\"alignright wp-image-935 size-full\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Nanaimo-Hypnotherapy-3.jpg\" alt=\"Nanaimo Hypnotherapy- lose weight - health &amp; fitness -Choose2be\" width=\"271\" height=\"186\" /></a>p create subconscious changes in behaviours, thoughts, attitudes and feelings. Hypnosis works and is amazingly life changing. Are you ever affected by stress, depression, or anxiety? Do you sometimes have trouble sleeping, or do you suffer from a lack of confidence, self-esteem, or motivation? Perhaps you would like to achieve or change something such as, losing weight, stopping smoking, become a better public speaker or overcoming a fear of some type? You\'d be amazed at just what is possible with the power of hypnotherapy.</p>\n<p style=\"text-align: center;\"><strong>YES LOSING WEIGHT WITH HYPNOTHERAPY WORKS AND IT’S EASIER THAN YOU THINK!</strong></p>\n<p style=\"text-align: justify;\">Hypnosis is very effective in helping people who need to lose weight, as any experienced hypnotherapist will deal with the underlying causes and thinking patterns behind a person\'s weight problem. It really doesn\'t matter if you need to lose only a few pounds or several - once these issues have been resolved within the sub-conscious mind the weight should drop off easily.</p>\n<p style=\"text-align: justify;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Nanaimo-Hypnotherapy-4.jpg\"><img class=\"alignnone wp-image-936\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Nanaimo-Hypnotherapy-4.jpg\" alt=\"Nanaimo Hypnotherapy- lose weight - health &amp; fitness -Choose2be\" width=\"257\" height=\"223\" /></a>  <a href=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Nanaimo-Hypnotherapy-2.jpg\"><img class=\"alignnone wp-image-934\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Nanaimo-Hypnotherapy-2.jpg\" alt=\"Nanaimo Hypnotherapy- lose weight - health &amp; fitness -Choose2be\" width=\"273\" height=\"217\" /></a></p>\nThe top reasons people see us:\n<ul>\n 	<li>Weight Loss</li>\n 	<li>Stop Smoking</li>\n 	<li>Anxiety /Depression</li>\n 	<li>Sleep Issues</li>\n 	<li>Personal Development</li>\n 	<li>Relationships</li>\n 	<li>And much more</li>\n</ul>\n<p style=\"text-align: justify;\">Hypnotherapy takes you into a deep level of relaxation. Here you can use your imagination to relax deeply then take a journey and create change at the deepest level of your mind. Once all your senses are heightened, powerful suggestions are made to your sub-conscious mind. Once this is done over a period of time your mind takes the suggestions as a new reality and creates new feelings within your body and new emotions with in your mind.</p>\n<p style=\"text-align: justify;\">By using it there’s no need to suffer because hypnotherapy helps alleviate depression, anxiety and pain as well as many other issues and it works easily and effectively! You will feel better and live the quality of life that you deserve.</p>\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/08/NanaimoHypnotherapyC01Oct2014Inside.png\"><img class=\"alignnone wp-image-938\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/08/NanaimoHypnotherapyC01Oct2014Inside-300x162.png\" alt=\"NanaimoHypnotherapyC01Oct2014Inside\" width=\"213\" height=\"115\" /></a> <a href=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Nanaimo-Hypnotherapy.jpg\"><img class=\"alignnone wp-image-937\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Nanaimo-Hypnotherapy-300x90.jpg\" alt=\"Nanaimo Hypnotherapy- lose weight - health &amp; fitness -Choose2be\" width=\"333\" height=\"100\" /></a>\n\nAdvanced Certified Clinical Hypnotherapists\nRon Thompson, ACCHT - PH: 250-755-6479\nTracy L. Thompson, ACCHT – PH: 250-739-4609<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Nanaimo-Hypnotherapy.jpg\">\nNanaimo Hypnotherapy Center\nInfo.nhc@shaw.ca\n</a><a href=\"https://www.nanaimohypnotherapycenter.com/\">https://www.nanaimohypnotherapycenter.com/</a>', 'Nanaimo Hypnotherapy to help you lose weight', '', 'inherit', 'closed', 'closed', '', '933-autosave-v1', '', '', '2016-12-04 04:34:07', '2016-12-04 04:34:07', '', 933, 'http://www.choose2be.ca/933-autosave-v1/', 0, 'revision', '', 0),
(966, 1, '2016-08-10 04:59:56', '2016-08-10 04:59:56', '<p style=\"text-align: justify;\">I’ve also been curious about Hypnotherapy and decided to contact Nanaimo Hypnotherapy to write an article about how it can help with weight lost. Enjoy and let me know what you think.</p>\r\n\r\n<h3 style=\"text-align: center;\"><strong>What is Hypnotherapy? </strong></h3>\r\n<p style=\"text-align: justify;\">It\'s a perfectly natural, scientifically proven and very effective mental wellness technique that uses hypnosis to hel<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Nanaimo-Hypnotherapy-3.jpg\"><img class=\"size-full wp-image-935 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Nanaimo-Hypnotherapy-3.jpg\" alt=\"Nanaimo Hypnotherapy 3\" width=\"271\" height=\"186\" /></a>p create subconscious changes in behaviours, thoughts, attitudes and feelings. Hypnosis works and is amazingly life changing. Are you ever affected by stress, depression, or anxiety? Do you sometimes have trouble sleeping, or do you suffer from a lack of confidence, self-esteem, or motivation? Perhaps you would like to achieve or change something such as, losing weight, stopping smoking, become a better public speaker or overcoming a fear of some type? You\'d be amazed at just what is possible with the power of hypnotherapy.</p>\r\n<p style=\"text-align: center;\"><strong>YES LOSING WEIGHT WITH HYPNOTHERAPY WORKS AND IT’S EASIER THAN YOU THINK!</strong></p>\r\n<p style=\"text-align: justify;\">Hypnosis is very effective in helping people who need to lose weight, as any experienced hypnotherapist will deal with the underlying causes and thinking patterns behind a person\'s weight problem. It really doesn\'t matter if you need to lose only a few pounds or several - once these issues have been resolved within the sub-conscious mind the weight should drop off easily.</p>\r\n<p style=\"text-align: justify;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Nanaimo-Hypnotherapy-4.jpg\"><img class=\"alignnone wp-image-936\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Nanaimo-Hypnotherapy-4.jpg\" alt=\"Nanaimo Hypnotherapy 4\" width=\"257\" height=\"223\" /></a>  <a href=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Nanaimo-Hypnotherapy-2.jpg\"><img class=\"alignnone wp-image-934\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Nanaimo-Hypnotherapy-2.jpg\" alt=\"Nanaimo Hypnotherapy 2\" width=\"273\" height=\"217\" /></a></p>\r\nThe top reasons people see us:\r\n<ul>\r\n 	<li>Weight Loss</li>\r\n 	<li>Stop Smoking</li>\r\n 	<li>Anxiety /Depression</li>\r\n 	<li>Sleep Issues</li>\r\n 	<li>Personal Development</li>\r\n 	<li>Relationships</li>\r\n 	<li>And much more</li>\r\n</ul>\r\n<p style=\"text-align: justify;\">Hypnotherapy takes you into a deep level of relaxation. Here you can use your imagination to relax deeply then take a journey and create change at the deepest level of your mind. Once all your senses are heightened, powerful suggestions are made to your sub-conscious mind. Once this is done over a period of time your mind takes the suggestions as a new reality and creates new feelings within your body and new emotions with in your mind.</p>\r\n<p style=\"text-align: justify;\">By using it there’s no need to suffer because hypnotherapy helps alleviate depression, anxiety and pain as well as many other issues and it works easily and effectively! You will feel better and live the quality of life that you deserve.</p>\r\n<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/08/NanaimoHypnotherapyC01Oct2014Inside.png\"><img class=\"alignnone wp-image-938\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/08/NanaimoHypnotherapyC01Oct2014Inside-300x162.png\" alt=\"NanaimoHypnotherapyC01Oct2014Inside\" width=\"213\" height=\"115\" /></a> <a href=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Nanaimo-Hypnotherapy.jpg\"><img class=\"alignnone wp-image-937\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Nanaimo-Hypnotherapy-300x90.jpg\" alt=\"Nanaimo Hypnotherapy\" width=\"333\" height=\"100\" /></a>\r\n\r\nAdvanced Certified Clinical Hypnotherapists\r\nRon Thompson, ACCHT - PH: 250-755-6479\r\nTracy L. Thompson, ACCHT – PH: 250-739-4609<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Nanaimo-Hypnotherapy.jpg\">\r\nNanaimo Hypnotherapy Center\r\nInfo.nhc@shaw.ca\r\n</a><a href=\"https://www.nanaimohypnotherapycenter.com/\">https://www.nanaimohypnotherapycenter.com/</a>', 'Hypnotherapy to help you lose weight', '', 'inherit', 'closed', 'closed', '', '933-revision-v1', '', '', '2016-08-10 04:59:56', '2016-08-10 04:59:56', '', 933, 'http://www.choose2be.ca/933-revision-v1/', 0, 'revision', '', 0);
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(968, 1, '2016-08-10 05:01:51', '2016-08-10 05:01:51', '<p style=\"text-align: center;\"><strong>IT’S NOT ABOUT THE FOOD</strong></p>\r\n<p style=\"text-align: center;\"><strong><u>HOW TO LOSE WEIGHT </u></strong><strong><u>BY CHANGING YOUR MINDSET AND GAINING MENTAL STRENGTH</u></strong><strong><u>, </u></strong><strong><u>ANYONE CAN DO IT</u></strong></p>\r\n<p style=\"text-align: justify;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Tiff-Manchester.jpg\"><img class=\"size-medium wp-image-921 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Tiff-Manchester-300x300.jpg\" alt=\"Mindset: Tiff Manchest\" width=\"300\" height=\"300\" /></a>This blog is written solely based on Tiff Manchester own personal experience of losing fat by gaining mental strength via self love. It has nothing to do with food; it\'s all about mindset. There is no dieting involved, no tricks and no fads. I\'m just a chick who wants to help you become happier. I\'m not selling you anything except a new way to think about yourself. (And if I can do it, so can you!)</p>\r\n\r\n<h4 style=\"text-align: center;\">I often refer to life as female ninja training.</h4>\r\n<p style=\"text-align: justify;\">Because unlike male ninjas, female ninjas don\'t use weapons to make things happen, they use the strength of their minds. Yes, they often use manipulation and coercion of others to get what they want, but hey, that\'s the job they\'ve been trained for. Point being, their awareness is so badass they can psychologically manhandle anyone.</p>\r\n<p style=\"text-align: center;\"><strong>And yours can be too, because the process of re-training your mind isn\'t hard. It just takes persistence, willpower, and faith.</strong></p>\r\nRemember: The mind is mightier than the sword. If you want different results, the first step is always to take charge of your mind, transform your mindset.\r\n<p style=\"text-align: center;\"><strong><u>Lesson #1: The way to losing weight is </u></strong>\r\n<strong><u>by losing your mind </u></strong><strong><u>(a.k.a \'Let Go\').</u></strong></p>\r\n<p style=\"text-align: justify;\">It\'s imperative to believe this if you\'re really ready to change your size. Seriously, accepting this for myself has changed my life...not just my size.</p>\r\n<p style=\"text-align: justify;\"><strong>Here\'s the truth: YOU ARE NOT WHAT YOU SAY YOU ARE!</strong>\r\nIf you think you\'re fat (and if you think fat is a bad thing), then you are bullying yourself. If you believe the negative stuff <em>other</em> people say about you, try to understand that they are just a reflection of what you\'re already telling yourself. Either way, ANY negative thought you say to yourself is completely UNTRUE. Ugly, fat, flabby, stupid, boring...absolutely ANY \'thing\' you tell yourself that makes you feel bad, or fat, simply is NOT true. Forget about a slow metabolism, thyroid issues, and bad genes.</p>\r\nNow you may disagree with this, but could it at all be possible that you secretly want to maintain these reasons to use them as excuses for not being able to lose weight?\r\n<p style=\"text-align: justify;\"><strong>Just for now, let everything you think you know...go. You can pick up your old mindset again later, if you want, but just remember this: you can\'t lose weight if you think you can\'t lose weight. </strong></p>\r\n<strong>And here\'s how I know this to be true (a lil\' back story):</strong>\r\n<p style=\"text-align: justify;\">I struggled with food my whole life. No, I never had an eating disorder and I was never very large (5\'4\" tall and on average 135-140 lb). But I still didn\'t look the way I wanted to look. I even got checked for thyroid issues, but nope, normal levels there...so I settled for being big boned with a slow metabolism. In high school I had my dieting experiments, but it always made me feel like I was about to collapse from lack of nutrition, and because I was an active person it just didn\'t suit my lifestyle. (I honestly don\'t know how people can starve themselves and still function). So for the most part I just carried on with life, not liking myself all that much and <em>always</em> comparing myself to others.</p>\r\n<p style=\"text-align: center;\"><strong>Even as a professional athlete in my twenties I had an extra layer that didn\'t seem like it was supposed to be there.</strong></p>\r\n<p style=\"text-align: justify;\">I looked in the mirror and always felt like it didn\'t truly represent me. How could I train so hard and still not change my body? I felt fit and strong...so why didn\'t I look that way?</p>\r\n<p style=\"text-align: center;\"><strong>And then, at 30, my fiancé suddenly left me after 7 years for another woman.</strong></p>\r\n<p style=\"text-align: justify;\">I was so devastated and embarrassed that I completely lost my appetite (pop-tarts were all I could manage to choke down). Instead I cried and cried and cried...and wallowed in my sorrow. I lost 10 pounds in a few weeks, and it was the easiest 10 pounds I had ever lost (at that point). But that\'s only because I <em>couldn\'t</em> eat. An then, one day (about 2 months later), I decided enough was enough and the crying had to stop.</p>\r\n<p style=\"text-align: center;\"><strong>It was time to buck up and get it together.</strong></p>\r\n<p style=\"text-align: justify;\">And that\'s when I started to gain weight at an alarming rate, even though I wasn\'t doing anything differently (I promise). I became more dumbfounded as the number on the scale continued to climb. And then obsessed with it. And with obsession comes dieting. So I diligently dieted and even hired a personal trainer I couldn\'t afford.</p>\r\n<p style=\"text-align: center;\"><strong>Even HE was dumbfounded when nothing changed.</strong></p>\r\n<p style=\"text-align: justify;\">I tried more diets, but I was so confused with what to eat and what to avoid that I became even more afraid of food than ever before. Food was the enemy, and I promptly hated myself whenever I ate, no matter what I ate. Food was the symbol for the pain and hurt I was bottling up, which means all that negative energy was locked inside of me. And so it manifested itself as fat. And the weight gain continued.</p>\r\n<p style=\"text-align: center;\"><strong>One day I went on a lark and had a session with a clairvoyant (while on a trip to Hawaii to \'heal myself\'), and she told me I had to \'let go\'. </strong></p>\r\n<p style=\"text-align: justify;\">I was like; \'great, tell me how and I\'ll do it.\' <strong>Because what does \'let go\' mean, really?  </strong>But that was all she had to say, so I was left to figure it out for myself. And in a nutshell, it just means this: drop your story. Don\'t even pinpoint what needs to stay and what needs to go, because (and trust me on this one)...IT ALL HAS TO GO. Good thoughts, bad thoughts...it\'s all the same thing. Ego. And ego is based on fear, not love. And if it\'s not God\'s love, it\'s fear.</p>\r\n<p style=\"text-align: center;\"><strong>You have to re-boot your brain, like when you erase your iPhone and set it back to as if you\'re turning it on for the very first time.</strong></p>\r\n<p style=\"text-align: center;\"><strong><u>Lesson #2: Self-Love (a.k.a time to reverse your thoughts).</u></strong></p>\r\n<p style=\"text-align: justify;\">When you hate on yourself, you\'re energetically feeding yourself hate. You are what you eat, right? If you hate flabby thighs and think about flabby thighs whenever you eat, you get flabby thighs. If you hate wrinkles and think about wrinkles when you drink alcohol, you get more wrinkles. If you believe men don\'t think you\'re attractive or endearing, men will automatically run away from you.</p>\r\n<p style=\"text-align: center;\"><strong>So instead, you have to start feeding yourself love. </strong></p>\r\nDo you know that saying; \'<em>Energy flows where attention goes\'?   </em>Well it\'s spot on.\r\n\r\n<strong>Here\'s what you do: </strong>Begin to gently wish well on yourself by remembering you are not your mistakes. Decide that you don\'t have to be a mess. Release the idea that you\'re not worthy of love.\r\n\r\n<strong>If you don\'t want to feel shame, pain, and guilt...you don\'t have to. </strong>You have free will - so choose differently. Dream a new reality while learning to love the one you\'re in (extra pounds and all).\r\n<p style=\"text-align: center;\"><strong>Practice the art of forgiveness. (Don\'t overthink it. Just do it - everywhere with everyone. Especially with your \'self\'). </strong></p>\r\nMeditate.\r\n\r\nLook in the mirror and learn to see your \'self\' in a new light. Lips, arms, eyes, legs, teeth...bit by bit and moment to moment.\r\n\r\n<strong>Give yourself all the time in the world</strong>, because it\'s the moments that count. And there are A LOT of moments in just ONE SECOND. (Meditate on <em>that</em> one).\r\n\r\nChoose new perspectives simply because they make you feel better.\r\n\r\nALLOW YOURSELF TO FEEL BETTER.\r\n\r\nFOCUS ON BEING HAPPY INSTEAD OF NEEDING TO BE RIGHT.\r\n\r\n<strong>As I began this journey, the weight immediately started to fall off.</strong>\r\n<p style=\"text-align: justify;\">I didn\'t change my diet at all. I ate regular food and tried to be healthy, but I didn\'t obsess about it. I just decided to enjoy food and see it as an ally. Food is good. It gives life, energy, and oxygen to my mind, body, and spirit. I was letting go of the self-hate, the layers of pain and guilt and misery from the break-up, from random teenage drama and who knows what else or where and how I got it. (Again, it doesn\'t matter...what matters is letting it all go). I was feeling better and definitely lighter (yes in weight, but the power of lightness within your spirit is unbelievable). I would look in the mirror and be like \'holy shit, I\'ve totally lost weight! So of course I\'d feel even better and lighter. Do you see how the change in rhythm of my thoughts began to change my body? That\'s what it means to work from the inside-out...and to let go.</p>\r\n<p style=\"text-align: center;\"><strong>Life was becoming more enjoyable. </strong></p>\r\nI started to dance. I was slowly feeding my body love and joy. I met some wonderful new people who helped to heal my relationship woes simply by being caring, loving, thoughtful friends.\r\n<p style=\"text-align: center;\"><strong>I was finally learning what that crazy lady meant when she told me to \"let go\". </strong></p>\r\n<strong>Lesson #3: Every little bit makes a difference.</strong>\r\n\r\nI wasn\'t perfect at it, but you\'d be surprised how much a little bit goes a long way. Just get focused, be consistent, and catch yourself whenever you start to go down the wrong (negative) path.\r\n<h3 style=\"text-align: center;\">BE DILIGENT WITH YOUR THOUGHTS/MINDSET</h3>\r\n<p style=\"text-align: justify;\"><strong>You have to be more aware of what you\'re thinking than <em>anything</em> else. While at your job, in your relationship, in the shower, while picking up your dog\'s poop, when waiting for the bus, at the dentist...get it?</strong></p>\r\nIt\'s been 4 years and I continue to maintain a number somewhere around 120lbs (scales are not important so I don\'t use them).\r\n\r\nI\'ve also met the man of my dreams and have manifested a bunch of other great stuff.\r\n\r\n<strong>And I\'m just getting started... ;)</strong>\r\n\r\nSo you see, it\'s not about the number. It\'s not about the food. It\'s all in your thoughts. So if you want to change your body - start by changing your mind - and this will change your life.\r\n\r\nxo Tiff\r\n\r\nTiffany Manchester is a mindset coach + angel tarot reader. A Feelgood specialist. <a href=\"http://www.followthefeelgood.com\">Sign up</a> below to get a free monthly message from the angels\r\n\r\nFollow me on instagram! - @tiffmanchester\r\n<p style=\"text-align: left;\">Check her Tiff inspirational person post <a href=\"http://www.choose2be.ca/inspirational-person-Tiff/\">here</a>.</p>', 'Tiff lost weight only by changing her mindset', '', 'inherit', 'closed', 'closed', '', '920-revision-v1', '', '', '2016-08-10 05:01:51', '2016-08-10 05:01:51', '', 920, 'http://www.choose2be.ca/920-revision-v1/', 0, 'revision', '', 0),
(969, 1, '2016-08-10 05:13:52', '2016-08-10 05:13:52', '', 'V', '', 'inherit', 'open', 'closed', '', 'v', '', '', '2016-12-04 18:00:23', '2016-12-04 18:00:23', '', 823, 'http://www.choose2be.ca/wp-content/uploads/2016/08/V.jpg', 0, 'attachment', 'image/jpeg', 0),
(979, 1, '2016-08-12 22:41:26', '2016-08-12 22:41:26', '<section class=\"article-section\"></section><section class=\"article-section\"><section class=\"article-section\">\r\n<h3 class=\"p2\" style=\"text-align: center;\">Many people blame their weight on a slow metabolism and even genetics, but what does that mean? Can you boost your metabolism to burn more calories?</h3>\r\n<p style=\"text-align: justify;\">Did you know that excessive cardiovascular training like running, biking, elliptical training at the gym in combination with a reduced-calorie diet further speeds the loss of muscle mass? I witnessed that during the years I worked in a weight training room. The same people doing the same cardio exercises for hours without any strength training didn’t have the results they were looking for at all. Yes there are lots of \"skinny fat\" people. I once read a quote like people do cardio to look good dressed up and they do strength training to look good naked or in bathing suit. That makes me laugh but also quite true.</p>\r\n\r\n<h3 class=\"p2\" style=\"text-align: center;\">What is metabolism?</h3>\r\n<p class=\"p1\" style=\"text-align: justify;\">Metabolism is the process in which your body converts what you put into your mouth into energy. Even when you rest your body needs energy for all basic functions such as breathing, adjusting hormone levels, growing, repair, circulation blood, digestion.  The number of calories your body needs to carry these basic functions is called basal metabolic rate also called metabolism. Several factors determine your metabolism:</p>\r\n\r\n<ul class=\"ul1\">\r\n 	<li class=\"li1\"><strong>Body size and composition</strong>; the more muscle you have the more calories you burn, even at rest.</li>\r\n 	<li class=\"li1\"><strong>Gender/sex</strong>; men usually have more muscle and less body fat than women, so they burn more calories</li>\r\n 	<li class=\"li1\"><strong>Age</strong>: as you get older you lose muscle mass so you burn fewer calories</li>\r\n</ul>\r\n<p class=\"p1\" style=\"text-align: justify;\">I have been working in the Health and Fitness industry for almost 15 years. I worked in a weight training room for many years and most women that came asked for my help because they were afraid of gaining muscle mass. I often wonder why they were so afraid until I discovered some magazines in the 70\'s 80´s of women working out. Most of them seemed to be on steroids looking more like men than women. There are still many myths and misconceptions that need to be clarified. Its so important to understand how muscle mass can not only help boost your metabolism but can do so much more for you. First I need to reassure everyone out there, without steroids, gaining lean muscle mass is not that easy. Actually its pretty difficult for most women to \"bulk\" up unless you are very serious about your training, train everyday and eat lots and lots of protein.</p>\r\n<p class=\"p1\" style=\"text-align: justify;\">Your metabolism is not to be blamed for your weight, ultimately your physical activity, food &amp; beverage intake will determine how much you weigh. There are some factors that we can\'t control to help our metabolism burn more calories; such as genetics, lifestyle, environment, sleep, stress. One factor that we can control is strength training to increase our muscle mass. Did you know that after age 20, you lose approximately one-half pound of muscle per year, reports the American Council on Exercise.  If you don\'t know how to get your strength training journey; contact a <a href=\"http://www.choose2be.ca/personaltraining/\">personal trainer</a> or join a <a href=\"http://www.choose2be.ca/group-fitness-classes/\">group fitness classes</a> to help you boost your metabolism.</p>\r\n<p class=\"p1\" style=\"text-align: justify;\">If you need other reasons to increase your muscle mass, check my post about <a href=\"http://www.choose2be.ca/benefit-strength-training/\">Benefit of Strength Training</a>.</p>\r\n<p class=\"p1\" style=\"text-align: justify;\">This is part of the <a href=\"http://www.choose2be.ca/8-week-online-program/\"><span class=\"s1\">8 week online program</span></a>.</p>\r\n\r\n</section></section>', 'How does muscle affect your metabolism?', '', 'inherit', 'closed', 'closed', '', '940-revision-v1', '', '', '2016-08-12 22:41:26', '2016-08-12 22:41:26', '', 940, 'http://www.choose2be.ca/940-revision-v1/', 0, 'revision', '', 0),
(980, 1, '2016-08-12 22:46:15', '2016-08-12 22:46:15', '<p class=\"p2\" style=\"text-align: justify;\">If you need reasons why you should do more muscle building activity like lifting weight, bodyweight training, HIIT, I\'ve decided to do a list of reasons to motivate you to start strength training.</p>\r\n\r\n<ul class=\"ul1\">\r\n 	<li class=\"li2\"><strong>Increase metabolism</strong>: the more muscle you have the more calorie you burn, that\'s amazing! Check out my post about <a href=\"http://www.choose2be.ca/muscle-affect-metabolism/\">how muscles affect your metabolism</a>.</li>\r\n 	<li class=\"li2\"><strong>Improve health</strong>: you can manage symptoms of chronic conditions like rheumatoid arthritis, back pain, diabetes, obesity, live a more independent lifestyle even as you age…</li>\r\n 	<li class=\"li2\"><strong>Better immune system</strong>: exercise increases the production of macrophages; the cells that attack bacteria so you can heal faster. With consistent exercise, you can improve your immune system on a long term as well, but be careful, overtraining can also do the opposite. All about finding the balance.</li>\r\n 	<li class=\"li2\"><strong>Appearance</strong>: muscles take less space than fat, if you don\'t know about this, read my article: Muscle versus fat. So by increasing your muscle mass, you can look lean and toned and fit in your clothes better. Even if you are skinny you can create beautiful curves in your body.</li>\r\n 	<li class=\"li2\"><strong>Control blood sugar and decrease risk of diabetes</strong>: that will help maintien a healthy weight and prevent long term disease. Part of the reason aging people experience a rise in their blood sugar is because of the loss of muscle mass.</li>\r\n 	<li class=\"li2\"><strong>Decrease resting blood pressure</strong>: it makes your heart stronger and can pump more blood with less effort.</li>\r\n 	<li class=\"li2\"><strong>Physical performance</strong>: if you just get started, your nervous system might need up to 8 weeks to adjust to your new routine. After you will start seeing gain in strength and performance.</li>\r\n 	<li class=\"li2\"><strong>Decrease risk injury</strong>: when your body is stronger, mobile and flexible, your will decrease your risk of injury. When you do weight bearing exercises not only your muscles get stronger, but also your tendons and ligaments.</li>\r\n 	<li class=\"li2\"><strong>To be stronger</strong>: <b> </b>A <span class=\"s1\"><a href=\"http://www.cdc.gov/physicalactivity/downloads/growing_stronger.pdf\">study from Tufts University</a> </span>found the more muscles you have the better your chances of a longer life. More than either blood pressure or cholesterol, muscle mass was determined to be the top biomarker for longevity.<a href=\"http://ozhealthreviews.com/health-tips/7-reasons-why-you-need-to-build-more-muscle/\"><span class=\"s2\"><sup>1</sup></span></a></li>\r\n 	<li class=\"li2\"><strong>To have more energy</strong>: when you are stronger, you can handle more. You will be better equipped to deal with life.</li>\r\n 	<li class=\"li2\"><strong>Stronger bones</strong>: that\'s right, resistance training strengthen your bones.</li>\r\n 	<li class=\"li2\"><strong>To improve posture</strong></li>\r\n 	<li class=\"li2\"><strong>To elevate your mood</strong>: stress can cause so much harm on you. When you workout, your body releases natural painkillers, opiates.</li>\r\n 	<li class=\"li2\"><strong>Sleep better</strong></li>\r\n</ul>\r\n<p class=\"p3\" style=\"text-align: justify;\">If you don\'t know how to get your strength training journey; contact a <a href=\"http://www.choose2be.ca/personaltraining/\">personal trainer</a> or join a <a href=\"http://www.choose2be.ca/group-fitness-classes/\">group fitness classes</a> to help you boost your metabolism.</p>\r\n<p class=\"p3\" style=\"text-align: justify;\">This is part of the <a href=\"http://www.choose2be.ca/8-week-online-program/\"><span class=\"s1\">8 week online program</span></a>.</p>', 'Benefit of Strength Training', '', 'inherit', 'closed', 'closed', '', '976-revision-v1', '', '', '2016-08-12 22:46:15', '2016-08-12 22:46:15', '', 976, 'http://www.choose2be.ca/976-revision-v1/', 0, 'revision', '', 0),
(1025, 1, '2016-08-30 04:32:32', '2016-08-30 04:32:32', '<h3 class=\"widget-title\">8 week online</h3>\r\n<h3 style=\"text-align: center;\"><strong>Embrace Your Body! Transform Your Life!</strong>\r\n<strong>Choose2be Strong &amp; Healthy!</strong></h3>\r\n<p style=\"text-align: center;\"><strong>Get fitter, healthier &amp; happier in just 8 weeks! Perfect for all fitness levels.</strong>\r\n<strong>An 8-week online program PLUS live group workouts in Nanaimo. </strong></p>\r\n<p style=\"text-align: center;\"><strong>The ideal fitness program to keep you motivated.\r\nFlexible enough to accommodate your busy schedule.</strong></p>\r\n<p style=\"text-align: center;\">Sign-up today to reserve your spot. Space is limited.\r\nFall program starts Friday September 30, 2016, 4-5pm.</p>\r\n\r\n<h3 style=\"text-align: center;\"><a href=\"http://www.choose2be.ca/product/8-week-online-register/\"><strong>Register now!</strong></a></h3>\r\n<p style=\"text-align: center;\">89$** Canadian with one weekly workout in Nanaimo (total 99$)\r\n40$** Canadian online workout only (total 50$)\r\n<strong>**Need to pay an extra $10 US for access to <a href=\"http://www.tabatabootcamp.com/\">Tabata Bootcamp</a>’s platform</strong></p>\r\n\r\n<h3>The 8-Week<em> Choose2be Strong &amp; Healthy </em>Online Program includes:</h3>\r\nONLINE: A different daily 6-minute workout blast (48 workouts in total) combining cardio, strength and toning.\r\n\r\nONLINE: Four, 30-minute workouts\r\n\r\nONLINE: Nutritious plant base daily recipes to boost your metabolism\r\n\r\nONLINE PLATFORM: Track your results, monitor your success and get support from your trainer and fellow classmates\r\n\r\nLIVE CLASSES IN NANAIMO: Participants get together for an hour-long group session combining a workout and a workshop on various topics: goal setting, food journaling, nutrition, metabolism, mobility &amp; flexibility…\r\n\r\n<strong>The secret behind 6 minutes of exercise per day</strong>? You’ll burn approximately 50 calories at each session, but the real payoff is that these 6-minute daily exercise blasts will boost your metabolism to burn an additional 250 calories within the next 24 hours. That\'s 300 calories burned by investing only 6 minutes!\r\n\r\nNecessary equipment:\r\n<ul>\r\n 	<li>high-speed Internet connection</li>\r\n 	<li>tubing or TheraBand™ exercise bands</li>\r\n 	<li>a chair</li>\r\n 	<li>a set of light dumbbells</li>\r\n 	<li>a mat</li>\r\n</ul>\r\n<strong>About Your Fitness Trainer</strong>\r\n\r\n<a href=\"http://www.choose2be.ca/veronique-rioux/\">Véronique Rioux</a> is a certified <a href=\"http://www.choose2be.ca/group-fitness-classes/\">Fitness Instructor</a>, <a href=\"http://www.choose2be.ca/personaltraining/\">Personal Trainer</a>, <a href=\"http://www.choose2be.ca/yoga/\">Yoga Instructor</a>…and more. An engaging, motivating and knowledgeable instructor, Véronique will make your workouts both fun and challenging.\r\n\r\nSupport a local business and brand. No network marketing. No automatic shipments or supplements.\r\n\r\n<iframe src=\"https://www.youtube.com/embed/J0Uv00wdnCQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>', 'Online program', '', 'inherit', 'closed', 'closed', '', '894-revision-v1', '', '', '2016-08-30 04:32:32', '2016-08-30 04:32:32', '', 894, 'http://www.choose2be.ca/894-revision-v1/', 0, 'revision', '', 0),
(982, 1, '2016-08-16 21:35:43', '2016-08-16 21:35:43', '<h3 class=\"widget-title\">8 week online</h3>\r\n<h3 style=\"text-align: center;\"><strong>Embrace Your Body! Transform Your Life!</strong>\r\n<strong> Choose2be Strong &amp; Healthy!</strong></h3>\r\n<p style=\"text-align: left;\"><strong>Get fitter, healthier &amp; happier in just 8 weeks! Perfect for all fitness levels.</strong>\r\n<strong> An 8-week online program PLUS weekly live group workouts in Nanaimo’s.  </strong></p>\r\n<p style=\"text-align: left;\"><strong>The ideal fitness program to keep you motivated. Flexible enough to accommodate your busy schedule.</strong></p>\r\n<p style=\"text-align: center;\"><a href=\"http://www.choose2be.ca/product/8-week-online-register\">Sign-up</a> today to reserve your spot. Space is limited.\r\nMoms group start Thursday August 25, 9-10am\r\nFall program starts Friday September 30, 2016, 4-5pm.</p>\r\n<p style=\"text-align: center;\">89$** Canadian with one weekly workout in Nanaimo (total 99$)\r\n40$** Canadian online workout only (total 50$)\r\n<strong>**Need to pay an extra $10 US for access to <a href=\"http://www.tabatabootcamp.com/\">Tabata Bootcamp</a>’s platform</strong></p>\r\n\r\n<h3 style=\"text-align: left;\">The 8-Week<em> Choose2be Strong &amp; Healthy </em>Online Program includes:</h3>\r\nONLINE: A different daily 6-minute workout blast (48 workouts in total) combining cardio, strength and toning\r\n\r\nONLINE: Four, 30-minute workouts (a different workout every two weeks) to challenge you even more\r\n\r\nONLINE: Nutritious plant base daily recipes to boost your metabolism\r\n\r\nONLINE PLATFORM: Track your results, monitor your success and get support from your trainer and fellow classmates\r\n\r\nLIVE CLASSES IN NANAIMO: Each week, participants get together for an hour-long group session combining a workout and a workshop on various topics: goal setting, food journaling, nutrition, metabolism, mobility &amp; flexibility…\r\n\r\n<strong>The secret behind 6 minutes of exercise per day</strong>? You’ll burn approximately 50 calories at each session, but the real payoff is that these 6-minute daily exercise blasts will boost your metabolism to burn an additional 250 calories within the next 24 hours. That\'s 300 calories burned by investing only 6 minutes!\r\n\r\nNecessary equipment:\r\n<ul>\r\n 	<li>high-speed Internet connection</li>\r\n 	<li>tubing or TheraBand™ exercise bands</li>\r\n 	<li>a chair</li>\r\n 	<li>a set of light dumbbells</li>\r\n 	<li>a mat</li>\r\n</ul>\r\n<strong>About Your Fitness Trainer</strong>\r\n\r\n<a href=\"http://www.choose2be.ca/veronique-rioux/\">Véronique Rioux</a> is a certified <a href=\"http://www.choose2be.ca/group-fitness-classes/\">fitness instructor</a>, <a href=\"http://www.choose2be.ca/personaltraining/\">personal trainer</a>…and more. An engaging, motivating and knowledgeable instructor, Véronique will make your workouts both fun and challenging.\r\n\r\nSupport a local business and brand. No network marketing. No automatic shipments or supplements.\r\n\r\n&nbsp;\r\n\r\n<iframe src=\"https://www.youtube.com/embed/J0Uv00wdnCQ\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"></iframe>', 'Online program', '', 'inherit', 'closed', 'closed', '', '894-revision-v1', '', '', '2016-08-16 21:35:43', '2016-08-16 21:35:43', '', 894, 'http://www.choose2be.ca/894-revision-v1/', 0, 'revision', '', 0),
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(985, 1, '2016-08-19 17:15:21', '2016-08-19 17:15:21', '', 'Bellydance Purpose Sept 16 (1) copy', '', 'inherit', 'open', 'closed', '', 'bellydance-purpose-sept-16-1-copy', '', '', '2016-08-19 17:15:21', '2016-08-19 17:15:21', '', 825, 'http://www.choose2be.ca/wp-content/uploads/2016/08/Bellydance-Purpose-Sept-16-1-copy.jpg', 0, 'attachment', 'image/jpeg', 0),
(986, 1, '2016-12-04 15:55:31', '2016-12-04 15:55:31', '<h3 style=\"text-align: center;\"><strong>Ramona the bellydancer</strong></h3>\n<p style=\"text-align: justify;\">I’ve met Ramona over 13 years ago when I first moved to Nanaimo. I took bellydance classes with her and was amazed with the quality of teaching she offered but above all how talented she was. She is one of the most beautiful bellydancers I know. I asked her if she wanted to feature as a guest blogger and share with us what she does to stay in such good shape. Ramona doesn’t seem like she ages at all and I was also curious to found out what she eats to look so beautiful. I am also super excited that she will be teaching classes in the fall. I have been hoping to be able to start bellydancing again and doing so with the best its just what I’ve been waiting for!</p>\n\n<h3 style=\"text-align: center;\">Meet Ramona</h3>\n[embed]https://youtu.be/9plNz7TCmRM[/embed]\n\n<img class=\"alignright wp-image-845 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Ramona-3-300x294.jpg\" alt=\"Ramona - Bellydance - Nanaimo - dance - Choose2be\" width=\"300\" height=\"294\" />\n\nI was born pigeon-toed and as I began to take my first steps, stumbled over my feet in an awkward attempt to get nowhere fast – or not so fast. My mother\'s concern is what prompted her to put me into my first ballet class and little did she know her attempt at correcting my physical obstacles would lead me to a lifetime of undying love of movement and dance.\n<p style=\"text-align: justify;\">I was a faithful and dedicated student of dance from the word \'go\' and when I wasn\'t in class, I could often be found making up dances or waiting eagerly in the studio for class to start. My parents sent me away on numerous intensive learning experiences with renowned companies. Throughout my dance years, in elementary and highschool, my competitive and athletic aspirations were often fulfilled by participating in competitive sports events and on teams.</p>\n<p style=\"text-align: justify;\">I began teaching dance in my teens and I turned to the art of<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Ramona-1.jpg\"><img class=\"alignright wp-image-843 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Ramona-1-200x300.jpg\" alt=\"Ramona - Bellydance - Nanaimo - dance - Choose2be\" width=\"200\" height=\"300\" /></a> Middle Eastern dance in my early twenties. This new direction filled my soul with a rich art form I could uniquely adapt into my own stylings, stay active in dance and performance in adulthood, and express my unbridled desire to dance through movement that emulated both strength and femininity. For me, keeping fit and healthy is an integrated journey in which the body, mind and spirit intertwine in a delicately balanced routine. In particular, movement has always been my best friend... in times of being blessed with an audience of admiring spectators, surrounded by eager learners, through times of solitude or even personal distress and isolation, movement has been my rock! At times this means ‘squeezing’ in that quick thirty minute bootcamp work out, or pulling together a complex routine for a high end show, or simply finding my body/mind centre through yoga during some ‘down’ time. My internal guide is sometimes gentle and sometimes pushy... but the constant force and drive keeps me balanced.</p>\n<p style=\"text-align: justify;\">As a mother of a young child (and two grown), and a full time worker, it\'s rarely easy finding perfect opportunities to have ample time for physical fitness. Self-determination and commitment means living room and work out DVDs are enough to get me to my edge - and I am more satisfied with the quality of my work out when I can be my own creator and tailor it to my needs. Over the years I\'ve perfected a routine that \'works\' best for me. Mainly, I integrate low or no impact cardio bursts with high intensity free weight compound movement, a good amount of core strengthening and stability, some dance technique, yoga and long-holding stretching with breath to deepen the experience, limber up, and take a moment to experience gratitude. This routine keeps me feeling strong and flexible, and able to fully express my dance art to the best of my ability. It also keeps my routine as efficient as possible!</p>\n<p style=\"text-align: justify;\">I love to eat healthy, but I’m not adverse to the occasional mozza burger or an (almost daily) dose of dark fair trade chocolate dipped in peanut butter! I’ve learned my body functions better by cutting out coffee, red meat and uric acid producing foods such as spinach, and incorporating daily juicing with a lot of greens, foods and supplements that have anti-inflammatory and anti-oxidizing qualities, and aid in proper digestion. I eat a high percentage of raw foods, little meat (but I love seafood) and more recently I have dramatically increased fermented foods daily, including my home brewed Kombucha. I also am addicted to my home made bone broth that provides me with the best source of collagen I know my body can get. My favorite dish by far is steamed broccoli on a bed of wild rice and everything drizzled with ghee, flax oil, Bragg\'s amino acids, lemon juice and hemp hearts!</p>\n<p style=\"text-align: justify;\">With a healthy diet and fit body, I can fully appreciate and benefit from the numerous benefits of belly dance. This includes the physical and mental feat of performing isolated movements of all major muscle groups – sometimes independently of each other and sometimes simultaneously. There’s some brain work and muscle memory involved here! Bellydance keeps things interesting on the dance floor – whether I’m in full performance or just shakin’ it for fun with friends or at a club. It enhances self-confidence, femininity and yet is exceptionally grounding in its movements and cultural roots. Further, through this dance I’ve made fabulous friends and connections – both socially and with fellow performances. I’ve attended a great number of interesting, wild and exquisite events I would otherwise not have had the opportunity to be a part of – such as touring, dancing on a cruise ship, being integral to large-scale ethnic weddings, and so much more. It’s been an exciting ride!</p>\n<p style=\"text-align: center;\"><strong>If you want to connect with Ramona and even better take classes with her, </strong>\n<strong>here are her contact information.</strong></p>\n<p style=\"text-align: center;\">Website: <a href=\"http://www.bellydancer.ca\">www.bellydancer.ca</a></p>\n<p style=\"text-align: center;\">Facebook: <a href=\"http://www.facebook.com/RamonaBellydancer\">www.facebook.com/RamonaBellydancer</a></p>\n<p style=\"text-align: center;\">Contact Ramona for event bookings and lessons, 250-616-3824 or <a href=\"mailto:Ramona@bellydancer.ca\"><span class=\"s1\">Ramona@bellydancer.ca</span></a></p>\n<p style=\"text-align: left;\"> <a href=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Bellydance-Purpose-Sept-16-1-copy.jpg\"><img class=\"alignnone wp-image-985 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Bellydance-Purpose-Sept-16-1-copy-232x300.jpg\" alt=\"Ramona - Bellydance - Nanaimo - dance - Choose2be\" width=\"232\" height=\"300\" /></a><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Ramona-bellydance-class-fall.jpg\"><img class=\"alignright wp-image-847\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Ramona-bellydance-class-fall-232x300.jpg\" alt=\"Ramona - Bellydance - Nanaimo - dance - Choose2be\" width=\"252\" height=\"326\" /></a></p>', 'Nanaimo Ramona bellydancer', '', 'inherit', 'closed', 'closed', '', '825-autosave-v1', '', '', '2016-12-04 15:55:31', '2016-12-04 15:55:31', '', 825, 'http://www.choose2be.ca/825-autosave-v1/', 0, 'revision', '', 0),
(987, 1, '2016-08-19 17:15:42', '2016-08-19 17:15:42', '<h3 style=\"text-align: center;\"><strong>Ramona the bellydancer</strong></h3>\r\n<p style=\"text-align: justify;\">I’ve met Ramona over 13 years ago when I first moved to Nanaimo. I took bellydance classes with her and was amazed with the quality of teaching she offered but above all how talented she was. She is one of the most beautiful bellydancers I know. I asked her if she wanted to feature as a guest blogger and share with us what she does to stay in such good shape. Ramona doesn’t seem like she ages at all and I was also curious to found out what she eats to look so beautiful. I am also super excited that she will be teaching classes in the fall. I have been hoping to be able to start bellydancing again and doing so with the best its just what I’ve been waiting for!</p>\r\n\r\n<h3 style=\"text-align: center;\">Meet Ramona</h3>\r\n[embed]https://youtu.be/9plNz7TCmRM[/embed]\r\n\r\n<img class=\"size-medium wp-image-845 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Ramona-3-300x294.jpg\" alt=\"Ramona 3\" width=\"300\" height=\"294\" />\r\n\r\nI was born pigeon-toed and as I began to take my first steps, stumbled over my feet in an awkward attempt to get nowhere fast – or not so fast. My mother\'s concern is what prompted her to put me into my first ballet class and little did she know her attempt at correcting my physical obstacles would lead me to a lifetime of undying love of movement and dance.\r\n<p style=\"text-align: justify;\">I was a faithful and dedicated student of dance from the word \'go\' and when I wasn\'t in class, I could often be found making up dances or waiting eagerly in the studio for class to start. My parents sent me away on numerous intensive learning experiences with renowned companies. Throughout my dance years, in elementary and highschool, my competitive and athletic aspirations were often fulfilled by participating in competitive sports events and on teams.</p>\r\n<p style=\"text-align: justify;\">I began teaching dance in my teens and I turned to the art of<a href=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Ramona-1.jpg\"><img class=\"size-medium wp-image-843 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Ramona-1-200x300.jpg\" alt=\"Ramona bellydancer\" width=\"200\" height=\"300\" /></a> Middle Eastern dance in my early twenties. This new direction filled my soul with a rich art form I could uniquely adapt into my own stylings, stay active in dance and performance in adulthood, and express my unbridled desire to dance through movement that emulated both strength and femininity. For me, keeping fit and healthy is an integrated journey in which the body, mind and spirit intertwine in a delicately balanced routine. In particular, movement has always been my best friend... in times of being blessed with an audience of admiring spectators, surrounded by eager learners, through times of solitude or even personal distress and isolation, movement has been my rock! At times this means ‘squeezing’ in that quick thirty minute bootcamp work out, or pulling together a complex routine for a high end show, or simply finding my body/mind centre through yoga during some ‘down’ time. My internal guide is sometimes gentle and sometimes pushy... but the constant force and drive keeps me balanced.</p>\r\n<p style=\"text-align: justify;\">As a mother of a young child (and two grown), and a full time worker, it\'s rarely easy finding perfect opportunities to have ample time for physical fitness. Self-determination and commitment means living room and work out DVDs are enough to get me to my edge - and I am more satisfied with the quality of my work out when I can be my own creator and tailor it to my needs. Over the years I\'ve perfected a routine that \'works\' best for me. Mainly, I integrate low or no impact cardio bursts with high intensity free weight compound movement, a good amount of core strengthening and stability, some dance technique, yoga and long-holding stretching with breath to deepen the experience, limber up, and take a moment to experience gratitude. This routine keeps me feeling strong and flexible, and able to fully express my dance art to the best of my ability. It also keeps my routine as efficient as possible!</p>\r\n<p style=\"text-align: justify;\">I love to eat healthy, but I’m not adverse to the occasional mozza burger or an (almost daily) dose of dark fair trade chocolate dipped in peanut butter! I’ve learned my body functions better by cutting out coffee, red meat and uric acid producing foods such as spinach, and incorporating daily juicing with a lot of greens, foods and supplements that have anti-inflammatory and anti-oxidizing qualities, and aid in proper digestion. I eat a high percentage of raw foods, little meat (but I love seafood) and more recently I have dramatically increased fermented foods daily, including my home brewed Kombucha. I also am addicted to my home made bone broth that provides me with the best source of collagen I know my body can get. My favorite dish by far is steamed broccoli on a bed of wild rice and everything drizzled with ghee, flax oil, Bragg\'s amino acids, lemon juice and hemp hearts!</p>\r\n<p style=\"text-align: justify;\">With a healthy diet and fit body, I can fully appreciate and benefit from the numerous benefits of belly dance. This includes the physical and mental feat of performing isolated movements of all major muscle groups – sometimes independently of each other and sometimes simultaneously. There’s some brain work and muscle memory involved here! Bellydance keeps things interesting on the dance floor – whether I’m in full performance or just shakin’ it for fun with friends or at a club. It enhances self-confidence, femininity and yet is exceptionally grounding in its movements and cultural roots. Further, through this dance I’ve made fabulous friends and connections – both socially and with fellow performances. I’ve attended a great number of interesting, wild and exquisite events I would otherwise not have had the opportunity to be a part of – such as touring, dancing on a cruise ship, being integral to large-scale ethnic weddings, and so much more. It’s been an exciting ride!</p>\r\n<p style=\"text-align: center;\"><strong>If you want to connect with Ramona and even better take classes with her, </strong>\r\n<strong>here are her contact information.</strong></p>\r\n<p style=\"text-align: center;\">Website: <a href=\"http://www.bellydancer.ca\">www.bellydancer.ca</a></p>\r\n<p style=\"text-align: center;\">Facebook: <a href=\"http://www.facebook.com/RamonaBellydancer\">www.facebook.com/RamonaBellydancer</a></p>\r\n<p style=\"text-align: center;\">Contact Ramona for event bookings and lessons, 250-616-3824 or <a href=\"mailto:Ramona@bellydancer.ca\"><span class=\"s1\">Ramona@bellydancer.ca</span></a></p>\r\n<p style=\"text-align: left;\"> <a href=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Bellydance-Purpose-Sept-16-1-copy.jpg\"><img class=\"alignnone size-medium wp-image-985\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Bellydance-Purpose-Sept-16-1-copy-232x300.jpg\" alt=\"Bellydance Purpose Sept 16 (1) copy\" width=\"232\" height=\"300\" /></a><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Ramona-bellydance-class-fall.jpg\"><img class=\" wp-image-847 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/07/Ramona-bellydance-class-fall-232x300.jpg\" alt=\"Ramona bellydance\" width=\"252\" height=\"326\" /></a></p>', 'Guest Blogger: Ramona', '', 'inherit', 'closed', 'closed', '', '825-revision-v1', '', '', '2016-08-19 17:15:42', '2016-08-19 17:15:42', '', 825, 'http://www.choose2be.ca/825-revision-v1/', 0, 'revision', '', 0),
(989, 1, '2016-08-25 08:00:09', '2016-08-25 08:00:09', '<p class=\"p1\" style=\"text-align: justify;\">We are going to start our <a href=\"http://www.choose2be.ca/product/8-week-online-register/\">8 week online program</a> together by performing a fitness test. I can already hear some of you wondering, why do we need to do a fit test? First is to be able to <strong>monitor your progress. </strong>Sometimes  we really want to lose weight/fat but the first result might be an improvement in balance, strength, endurance, and energy. By performing different exercises and recording our initial performance we will be able to have <strong>concrete results</strong> that you have with the program. It can also help you <strong>identify weaknesses and strengths. Y</strong>ou can see where you might need to add more attention and effort. You will perform this fit test 3 times during the <a href=\"http://www.choose2be.ca/product/8-week-online-register/\">8 week program</a>. The first day, half way throughout the program and at the end.</p>\r\n<p class=\"p1\" style=\"text-align: justify;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Fit-test.jpg\"><img class=\"alignright wp-image-1002 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Fit-test-300x300.jpg\" alt=\"Fit test - Nanaimo- Online program -monitor your progress - weight training - personal training \" width=\"300\" height=\"300\" /></a></p>\r\n<p class=\"p1\" style=\"text-align: justify;\">The first step is to take a  picture of yourself from the front, the side and the back. Try to just hold yourself naturally. Then measure yourself: chest, waist, hips, thighs, calves, biceps. If you are unsure where to take these measurements just watch the video. Weigh yourself and note when you did it; in the morning is always the best and I like to do it naked. If you have a way to take your fat percentage do that as well.</p>\r\n<p class=\"p1\">Then, start the physical component of the test. I list all the exercises below; make sure you <a href=\"https://www.youtube.com/watch?v=QgBnt2sWNOs\">watch the video</a> to know how to perform these movements safely.</p>\r\n<p class=\"p1\" style=\"text-align: justify;\"><strong>Wall sit:</strong> 90 degree angle at knee so your thighs are parallel to the ground, feet hip width apart, knees aligned with toes. Hold this position for as long as you can. Relax into it, relaxing the arms on either side of the body, breathing normally. Try to aim for at least a minute if you can and maximum 4 minutes.</p>\r\n<p class=\"p1\"><strong>Squat or jump squat:</strong> Set a chair and make sure your butt touches the chair each time so it gives you a good idea of the depth of your squat and will keep it consistent each time you repeat the test.  Jump up; to your maximum height for one minute. Be sure to stretch your quadriceps afterward.</p>\r\n<p class=\"p1\"><strong>Plank:</strong> Take a picture to see how  your back alignment and form are: Aim for a straight back.  Hold for as long as you can, for a maximum of one minute. You can do it on forearms, straight arms or kneeling on the floor (if needed).</p>\r\n<p class=\"p1\" style=\"text-align: justify;\"><strong>Lunge:</strong> Start by dropping one knee back to reach the floor, making sure you have three 90 degree angles (at front knee, front thigh &amp; back thigh, and back knee). Place your feet hip width apart. Think about standing on a railroad track instead of a tight rope, that will make it easier to balance while lunging. Coming up and down as fast as you can while touching back knee to ground (if you can) count how many you can do in a minute. Make sure to keep the front knee slightly bent the whole time.</p>\r\n<p class=\"p1\" style=\"text-align: justify;\"><strong>Hollow body position:</strong> Lying on your back, start with leg straight feet above hip, lower back on ground, head up looking at belly. You can support head with hand or bring straight arms along your side off the floor. Start lowering the leg and stop before your lower back arches. Take a picture of how far you can bring your leg toward the floor without lifting lower back. Do this for a maximum of one minute.</p>\r\n[embed]https://youtu.be/QgBnt2sWNOs[/embed]\r\n<p class=\"p1\" style=\"text-align: justify;\">Once you finish the test, make sure you keep your results somewhere safe, where you can use them again on week 4 and week 8 to monitor your progress. Then start reading <a href=\"http://www.choose2be.ca/nanaimo-goal-setting/\">Goal Setting</a>. If you have any questions, just let me know. Have fun!</p>', 'Fit Test to help you monitor your progress', '', 'publish', 'open', 'open', '', 'nanaimo-fit-test', '', '', '2017-09-14 02:55:19', '2017-09-14 02:55:19', '', 0, 'http://www.choose2be.ca/?p=989', 0, 'post', '', 0);
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(990, 1, '2016-08-23 05:01:42', '2016-08-23 05:01:42', '<p class=\"p1\">We are going to start our 8 week program together by performing a fitness test. I can already hear some of you wondering, why do we need to do a fit test? First is to be able to monitor your progress; sometimes  we really want to lose weight/fat but the first result might be an improvement in balance, strength, endurance ,and  energy. So by performing different exercises and recording them we will be able to have concrete results that you have with the program. It can also help you identify weaknesses and strengths; you can see where you might need to add more attention and effort. You will perform this fit test 3 times during the 8 week program. The first day, half way throughout the program and at the end.</p>\r\n<p class=\"p1\">First I would like you to take a  picture of yourself from the front, the side and the back.Try to just hold yourself naturally. Then measure yourself: chest, waist, hips, thighs, calves, biceps. If you are unsure where to take these measurements make sure you watch the video. Weigh yourself and note when you did it; in the morning is always the best and I like to do it naked. If you have a way to take your fat percentage do it as well.</p>\r\n<p class=\"p1\">Then  will be the physical component of the test. I list all the exercises and again, make sure you watch the video to know how to perform these movement safely.</p>\r\n<p class=\"p1\">Wall sit: 90 degree angle at knee so your thighs are parallel to the ground, feet hip width apart, knees aligned with toes. Hold this position for as long as you can. Relax into it, relaxing the arms on either side of the body, breathing normally. Try to aim for at least a minute if you can and maximum 4 minutes.</p>\r\n<p class=\"p1\">Squat or jump squat: set a chair and make sure your butt touches the chair each time so it gives you a good idea of the depth of your squat and will keep it consistent each time you repeat the test.  jump up, to your max in 1minute Stretch quadriceps after.</p>\r\n<p class=\"p1\">Plank: take a picture to see how  your back alignment and form are. Hold for as long as you can, max 1 minute. You can do it on forearms, straight arms and even kneeling on the floor if needed.</p>\r\n<p class=\"p1\">Lunge: start by dropping back knee to floor, making sure you have 3-90 degree angles (at front knee, front thigh &amp; back thigh, and back knee). Make sure your feet are placed hip width apart; not on a thigh rope but railroad track; that will make it easier to balance while lunging. Coming up and down, touching back knee to ground if you can and counting how many you can do in a minut,. making sure to keep the front knee slightly bent the whole time.</p>\r\n<p class=\"p1\">Hollow body position: Lying on your back, start with leg straight feet above hip, lower back on ground, head up looking at belly. You can support head with hand or bring straight arms along your side off the floor. Start lowering the leg and stop before your lower back arches. Take a picture of how far you can bring your leg toward the floor without lifting lower back. max 1m</p>\r\n<p class=\"p1\">Once you finish the test, make sure you keep your results somewhere safe, where you can use them again on week 4 and week 8 to monitor your progress. Then start reading Goal Setting. If you have any questions, just let me know. Have fun!</p>', 'Physical test', '', 'inherit', 'closed', 'closed', '', '989-revision-v1', '', '', '2016-08-23 05:01:42', '2016-08-23 05:01:42', '', 989, 'http://www.choose2be.ca/989-revision-v1/', 0, 'revision', '', 0),
(991, 1, '2016-08-23 16:49:51', '2016-08-23 16:49:51', '', 'Order &ndash; August 23, 2016 @ 04:49 PM', '', 'wc-processing', 'open', 'closed', 'order_57bc7e61acc7d', 'order-aug-23-2016-0448-pm', '', '', '2016-08-28 03:22:25', '2016-08-28 03:22:25', '', 0, 'http://www.choose2be.ca/?post_type=shop_order&#038;p=991', 0, 'shop_order', '', 3),
(992, 1, '2016-08-23 21:51:10', '2016-08-23 21:51:10', '<p class=\"p1\" style=\"text-align: justify;\">We are going to start our 8 week program together by performing a fitness test. I can already hear some of you wondering, why do we need to do a fit test? First is to be able to monitor your progress; sometimes  we really want to lose weight/fat but the first result might be an improvement in balance, strength, endurance ,and  energy. So by performing different exercises and recording them we will be able to have concrete results that you have with the program. It can also help you identify weaknesses and strengths; you can see where you might need to add more attention and effort. You will perform this fit test 3 times during the 8 week program. The first day, half way throughout the program and at the end.</p>\r\n<p class=\"p1\" style=\"text-align: justify;\">Take a  picture of yourself from the front, the side and the back. Try to just hold yourself naturally. Then measure yourself: chest, waist, hips, thighs, calves, biceps. If you are unsure where to take these measurements make sure you watch the video. Weigh yourself and note when you did it; in the morning is always the best and I like to do it naked. If you have a way to take your fat percentage do it as well.</p>\r\n<p class=\"p1\">Then  will be the physical component of the test. I list all the exercises and again, make sure you watch the video to know how to perform these movement safely.</p>\r\n<p class=\"p1\" style=\"text-align: justify;\"><strong>Wall sit:</strong> 90 degree angle at knee so your thighs are parallel to the ground, feet hip width apart, knees aligned with toes. Hold this position for as long as you can. Relax into it, relaxing the arms on either side of the body, breathing normally. Try to aim for at least a minute if you can and maximum 4 minutes.</p>\r\n<p class=\"p1\"><strong>Squat or jump squat:</strong> set a chair and make sure your butt touches the chair each time so it gives you a good idea of the depth of your squat and will keep it consistent each time you repeat the test.  jump up, to your max in 1 minute Stretch quadriceps after.</p>\r\n<p class=\"p1\"><strong>Plank:</strong> take a picture to see how  your back alignment and form are. Hold for as long as you can, max 1 minute. You can do it on forearms, straight arms and even kneeling on the floor if needed.</p>\r\n<p class=\"p1\" style=\"text-align: justify;\"><strong>Lunge:</strong> start by dropping back knee to floor, making sure you have 3-90 degree angles (at front knee, front thigh &amp; back thigh, and back knee). Make sure your feet are placed hip width apart; not on a thigh rope but railroad track; that will make it easier to balance while lunging. Coming up and down, touching back knee to ground if you can and counting how many you can do in a minute. Making sure to keep the front knee slightly bent the whole time.</p>\r\n<p class=\"p1\" style=\"text-align: justify;\"><strong>Hollow body position:</strong> Lying on your back, start with leg straight feet above hip, lower back on ground, head up looking at belly. You can support head with hand or bring straight arms along your side off the floor. Start lowering the leg and stop before your lower back arches. Take a picture of how far you can bring your leg toward the floor without lifting lower back. max 1m</p>\r\n<p class=\"p1\" style=\"text-align: justify;\">Once you finish the test, make sure you keep your results somewhere safe, where you can use them again on week 4 and week 8 to monitor your progress. Then start reading Goal Setting. If you have any questions, just let me know. Have fun!</p>', 'Physical test', '', 'inherit', 'closed', 'closed', '', '989-revision-v1', '', '', '2016-08-23 21:51:10', '2016-08-23 21:51:10', '', 989, 'http://www.choose2be.ca/989-revision-v1/', 0, 'revision', '', 0),
(993, 1, '2016-09-01 08:00:02', '2016-09-01 08:00:02', '<header class=\"entry-header\">\r\n<h3 class=\"entry-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\r\n</header>\r\n<div class=\"entry-content\">\r\n<p style=\"text-align: justify;\">I want to feature people like Marilyn who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn’t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions… I want to recognize the people in my life who lead by example.</p>\r\n\r\n<h3 class=\"widget-title\" style=\"text-align: center;\">How did I meet Marilyn?</h3>\r\n<p class=\"p1\" style=\"text-align: justify;\">I\'ve meet Marilyn at VIU while teaching a Bootcamp class in 2012. She is a role model and inspiration to me. She is always so positive and can transform any situation into a positive experience. She encourage and support all participant in class and can make us giggle so much. My friend <a href=\"http://www.choose2be.ca/nanaimo-fitness-instructor-sarah-scherman/\">Sarah</a> describe her as an angel and I have to agree. I am so bless to have her in my life.</p>\r\n<p class=\"p1\" style=\"text-align: justify;\">Enjoy reading her story.</p>\r\n\r\n<header class=\"entry-header\">\r\n<p class=\"entry-title\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Marilyn-Jumping-in-the-Lake.jpg\"><img class=\"alignright wp-image-995 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Marilyn-Jumping-in-the-Lake-300x225.jpg\" alt=\"Marilyn Funk - VIU teacher- Bootcamp Nanaimo - Choose2be - Inspirational People \" width=\"300\" height=\"225\" /></a><strong>What motivates you to exercise?\r\n</strong>I exercise to stay healthy, reduce stress and because it’s fun.  Rigorous exercise also helps to connect the mind with the body – and keep me present and in the moment.</p>\r\n<strong>What activity/workout do you prefer?</strong>\r\nI really enjoy long distance trail running in nature and when I’m not training for an ultra-marathon I like to do fitness classes that combine strength, stretching, short bursts of cardio and core work simultaneously, similar to the workouts that you post on your website and your fitness classes at Vancouver Island University.\r\n\r\n<strong>What is your biggest accomplishment?</strong>\r\nMany, many years ago when I was training for a road marathon in Victoria I entered a short 8 k road race, Run for the Cure, a few weeks before the marathon. I was motivated to sign up for the race because of friends who had been recently diagnosed with breast cancer.  I planned to jog the race because I didn’t want to cause an injury by running too fast and then not be able to run marathon.  Unfortunately (more about this later) I felt GREAT during the race and ran like the wind and at the end was surprised to find out that I had placed in the top 3 female finishers.  I was slightly embarrassed as I went up to the stage to accept the medal because there were many women both in the race and audience who had survived breast cancer and were more deserving of being honored publicly for their courage. So as I trotted off the stage with the medal I saw a smiling woman in the audience in a wheel chair, surrounded by her family and friends, all of whom were wearing Run for the Cure T-shirts, and I gave the medal to her.  We were all grinning as I hung the medal around her neck.  Too me that was one of my biggest accomplishments – passing along the medal to someone who was more deserving than me.\r\nAnd about the marathon – I ran the first 10 k and my calf was acting up (exacerbated by the speedy 8k 2 weeks before) so decided to quit before the injury became incapacitating.   Funny thing, now, many years later I remember the joy I felt giving the medal away at the Run for the Cure race and I don’t remember the disappointment I must have felt when I bailed out of the marathon.\r\n\r\n<strong>What is your superpower?</strong>\r\nFinding moments of inspiration in life and passing the inspiration along to others.\r\nWhat is your favorite dish/recipe?\r\nLately it’s been home-made salsa verde with fresh ingredients from the garden and oven roasted tortilla chips.\r\n\r\n<strong>What is your favorite cheat treat?</strong>\r\nYour question should be ‘what are your favorite cheat treats’?  I have many when I’m training for an event!  Lately it’s been a Dairy Queen ice cream cake (there was a birthday in the house), and if there’s no ice cream cake I like to snack on homemade apple crisp or chocolate zucchini muffins.\r\n\r\n<strong>What are your goals and dreams?</strong>\r\nWithin the next few years I’d like to run a 100 k trail race if the body is willing.\r\n\r\n<strong>Advice for a newbie?</strong>\r\nKeep moving!\r\n<p style=\"text-align: justify;\">Marilyn just completed <span class=\"s1\">the Snowden Trail Challenge Sept 4 2016.  (just outside of Campbell River). It was a </span>50km race and here what she have to say about it: \"<span class=\"s1\">Big race was awesome for me – ran 2-25 k loops (Campbell River) and finished just under 7 hours.  Weather was good and it was a beautiful forest to run in.  Almost felt like I  did a long, long trail meditation because I saw NO ONE during the last 25 k (I thought I was LAST but found out at the finish line that runners were 30 min behind me) ….It was beautiful!   No injuries except for a few blisters on my feet – rookie mistake - I used NEW socks for the run and should have used my old beat up ones. \" September 2016</span></p>\r\n\r\n</header></div>', 'Nanaimo Inspirational Person: Marilyn Funk', '', 'publish', 'open', 'open', '', 'nanaimo-inspirational-person-marilyn-funk', '', '', '2017-09-14 03:05:05', '2017-09-14 03:05:05', '', 0, 'http://www.choose2be.ca/?p=993', 0, 'post', '', 0),
(994, 1, '2016-08-23 22:12:41', '2016-08-23 22:12:41', '<header class=\"entry-header\">\r\n<h3 class=\"entry-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\r\n</header>\r\n<div class=\"entry-content\">\r\n<p style=\"text-align: justify;\">I want to feature people like Marilyn who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn’t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions… I want to recognize the people in my life who lead by example.</p>\r\n\r\n<h3 class=\"widget-title\" style=\"text-align: center;\">How did I meet Marilyn?</h3>\r\n<header class=\"entry-header\">\r\n<h3 class=\"entry-title\"></h3>\r\n</header><strong>What motivates you to exercise?</strong>\r\nI exercise to stay healthy, reduce stress and because it’s fun.  Rigorous exercise also helps to connect the mind with the body – and keep me present and in the moment.\r\n\r\n<strong>What activity/workout do you prefer?</strong>\r\nI really enjoy long distance trail running in nature and when I’m not training for an ultra-marathon I like to do fitness classes that combine strength, stretching, short bursts of cardio and core work simultaneously, similar to the workouts that you post on your website and your fitness classes at Vancouver Island University.\r\n\r\n<strong>What is your biggest accomplishment?</strong>\r\nMany, many years ago when I was training for a road marathon in Victoria I entered a short 8 k road race, Run for the Cure, a few weeks before the marathon. I was motivated to sign up for the race because of friends who had been recently diagnosed with breast cancer.  I planned to jog the race because I didn’t want to cause an injury by running too fast and then not be able to run marathon.  Unfortunately (more about this later) I felt GREAT during the race and ran like the wind and at the end was surprised to find out that I had placed in the top 3 female finishers.  I was slightly embarrassed as I went up to the stage to accept the medal because there were many women both in the race and audience who had survived breast cancer and were more deserving of being honored publicly for their courage. So as I trotted off the stage with the medal I saw a smiling woman in the audience in a wheel chair, surrounded by her family and friends, all of whom were wearing Run for the Cure T-shirts, and I gave the medal to her.  We were all grinning as I hung the medal around her neck.  Too me that was one of my biggest accomplishments – passing along the medal to someone who was more deserving than me.\r\nAnd about the marathon – I ran the first 10 k and my calf was acting up (exacerbated by the speedy 8k 2 weeks before) so decided to quit before the injury became incapacitating.   Funny thing, now, many years later I remember the joy I felt giving the medal away at the Run for the Cure race and I don’t remember the disappointment I must have felt when I bailed out of the marathon.\r\n<strong>What is your superpower?</strong>\r\nFinding moments of inspiration in life and passing the inspiration along to others.\r\nWhat is your favorite dish/recipe?\r\nLately it’s been home-made salsa verde with fresh ingredients from the garden and oven roasted tortilla chips.\r\n<strong>What is your favorite cheat treat?</strong>\r\nYour question should be ‘what are your favorite cheat treats’?  I have many when I’m training for an event!  Lately it’s been a Dairy Queen ice cream cake (there was a birthday in the house), and if there’s no ice cream cake I like to snack on homemade apple crisp or chocolate zucchini muffins.\r\n\r\n<strong>What are your goals and dreams?</strong>\r\nWithin the next few years I’d like to run a 100 k trail race if the body is willing.\r\n\r\n<strong>Advice for a newbie?</strong>\r\nKeep moving!\r\n\r\n</div>', 'Inspirational Person: Marilyn Funk', '', 'inherit', 'closed', 'closed', '', '993-revision-v1', '', '', '2016-08-23 22:12:41', '2016-08-23 22:12:41', '', 993, 'http://www.choose2be.ca/993-revision-v1/', 0, 'revision', '', 0),
(995, 1, '2016-08-23 22:17:20', '2016-08-23 22:17:20', '', 'Marilyn Jumping in the Lake', '', 'inherit', 'open', 'closed', '', 'marilyn-jumping-in-the-lake', '', '', '2016-12-04 15:49:59', '2016-12-04 15:49:59', '', 993, 'http://www.choose2be.ca/wp-content/uploads/2016/08/Marilyn-Jumping-in-the-Lake.jpg', 0, 'attachment', 'image/jpeg', 0),
(996, 1, '2016-08-23 22:19:25', '2016-08-23 22:19:25', '<header class=\"entry-header\">\r\n<h3 class=\"entry-title\" style=\"text-align: center;\">Why do I want to feature an inspirational person in my newsletter?</h3>\r\n</header>\r\n<div class=\"entry-content\">\r\n<p style=\"text-align: justify;\">I want to feature people like Marilyn who have crossed my path and touched my life, inspiring me toward greatness. Too many of us fail to see greatness in ourselves. Somehow, it doesn’t seem to matter what we have achieved; we often need others to point out to us how we excel. People display “greatness” by their attitude, their lifestyle, their choices, their actions… I want to recognize the people in my life who lead by example.</p>\r\n<p style=\"text-align: justify;\"></p>\r\n\r\n<h3 class=\"widget-title\" style=\"text-align: center;\">How did I meet Marilyn?</h3>\r\n<header class=\"entry-header\">\r\n<h3 class=\"entry-title\"> <a href=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Marilyn-Jumping-in-the-Lake.jpg\"><img class=\"size-medium wp-image-995 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Marilyn-Jumping-in-the-Lake-300x225.jpg\" alt=\"Marilyn\" width=\"300\" height=\"225\" /></a></h3>\r\n</header><strong>What motivates you to exercise?</strong>\r\nI exercise to stay healthy, reduce stress and because it’s fun.  Rigorous exercise also helps to connect the mind with the body – and keep me present and in the moment.\r\n\r\n<strong>What activity/workout do you prefer?</strong>\r\nI really enjoy long distance trail running in nature and when I’m not training for an ultra-marathon I like to do fitness classes that combine strength, stretching, short bursts of cardio and core work simultaneously, similar to the workouts that you post on your website and your fitness classes at Vancouver Island University.\r\n\r\n<strong>What is your biggest accomplishment?</strong>\r\nMany, many years ago when I was training for a road marathon in Victoria I entered a short 8 k road race, Run for the Cure, a few weeks before the marathon. I was motivated to sign up for the race because of friends who had been recently diagnosed with breast cancer.  I planned to jog the race because I didn’t want to cause an injury by running too fast and then not be able to run marathon.  Unfortunately (more about this later) I felt GREAT during the race and ran like the wind and at the end was surprised to find out that I had placed in the top 3 female finishers.  I was slightly embarrassed as I went up to the stage to accept the medal because there were many women both in the race and audience who had survived breast cancer and were more deserving of being honored publicly for their courage. So as I trotted off the stage with the medal I saw a smiling woman in the audience in a wheel chair, surrounded by her family and friends, all of whom were wearing Run for the Cure T-shirts, and I gave the medal to her.  We were all grinning as I hung the medal around her neck.  Too me that was one of my biggest accomplishments – passing along the medal to someone who was more deserving than me.\r\nAnd about the marathon – I ran the first 10 k and my calf was acting up (exacerbated by the speedy 8k 2 weeks before) so decided to quit before the injury became incapacitating.   Funny thing, now, many years later I remember the joy I felt giving the medal away at the Run for the Cure race and I don’t remember the disappointment I must have felt when I bailed out of the marathon.\r\n<strong>What is your superpower?</strong>\r\nFinding moments of inspiration in life and passing the inspiration along to others.\r\nWhat is your favorite dish/recipe?\r\nLately it’s been home-made salsa verde with fresh ingredients from the garden and oven roasted tortilla chips.\r\n<strong>What is your favorite cheat treat?</strong>\r\nYour question should be ‘what are your favorite cheat treats’?  I have many when I’m training for an event!  Lately it’s been a Dairy Queen ice cream cake (there was a birthday in the house), and if there’s no ice cream cake I like to snack on homemade apple crisp or chocolate zucchini muffins.\r\n\r\n<strong>What are your goals and dreams?</strong>\r\nWithin the next few years I’d like to run a 100 k trail race if the body is willing.\r\n\r\n<strong>Advice for a newbie?</strong>\r\nKeep moving!\r\n\r\n</div>', 'Inspirational Person: Marilyn Funk', '', 'inherit', 'closed', 'closed', '', '993-revision-v1', '', '', '2016-08-23 22:19:25', '2016-08-23 22:19:25', '', 993, 'http://www.choose2be.ca/993-revision-v1/', 0, 'revision', '', 0),
(997, 1, '2016-10-06 08:00:05', '2016-10-06 08:00:05', '<h3 style=\"text-align: center;\"><strong>Zucchini Lasagna-Mexican Style</strong></h3>\r\n<p class=\"p1\">I’ve asked Carolyn Hancox the owner of Northridge Fitness centre to write a post for my blog. I am so happy she decided to write a recipe using zucchini. We also have a big garden and have so many zucchini. I even tried the recipe and I loved it. Enjoy and big thanks to Carolyn!</p>\r\n<strong><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Zucchini-lasagne-Mexican-style.jpg\"><img class=\"size-medium wp-image-998 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Zucchini-lasagne-Mexican-style-300x225.jpg\" alt=\"Zucchini lasagne-Mexican style\" width=\"300\" height=\"225\" /></a></strong>\r\n<p style=\"text-align: justify;\">This year my vegetable garden has produced more zucchini than ever. if you have ever planted zucchini, you know the plants do really well on the West Coast and if you don’t pick them fast enough they “explode” overnight and become dinosaur size. Quick, I thought, I’d better start concocting some more zucchini recipes to use this summer. Here’s one I know you will enjoy! For meat lovers I have include lean beef but you could also use turkey or lean ground chicken. My personal favourite for easy digestion is the plant based tofu scrambled up.</p>\r\n<strong>Ingredients</strong>:<em> </em><strong> </strong>\r\n<ul>\r\n 	<li>1 lb extra lean beef or tofu substitute (scrambled not cubed)</li>\r\n 	<li>3 cloves garlic, sliced</li>\r\n 	<li>1 onion, chopped</li>\r\n 	<li>1/2 tsp olive oil</li>\r\n 	<li>Montreal steak spice and pepper (1/4 tsp. each)</li>\r\n 	<li>28 oz can crushed tomatoes</li>\r\n 	<li>1 can sliced mushrooms</li>\r\n 	<li>1 18 oz can tomato sauce</li>\r\n 	<li>1 18oz can kidney beans, drained</li>\r\n 	<li>½   oz can jalapeno peppers, sliced</li>\r\n 	<li>2 tbsp chopped fresh basil</li>\r\n 	<li>3 medium zucchini, sliced 1/8\" thick</li>\r\n 	<li>15 oz Goat Feta, crumpled or part-skim ricotta</li>\r\n 	<li>8 oz part-skim mozzarella cheese or old style cheddar, shredded</li>\r\n 	<li>1/4 cup Parmesan cheese</li>\r\n 	<li>1 large egg</li>\r\n</ul>\r\n<h3 style=\"text-align: center;\">Method</h3>\r\n<p style=\"text-align: left;\">In a Dutch oven, <strong>brown</strong> meat and season with salt. When cooked <strong>drain</strong> in colander to remove any fat. <strong> Sauté</strong> garlic and onions in same pan until onion is caramelized. minutes.<strong> Return </strong>the meat to the pan, <strong>add</strong> tomatoes, tomato sauce, drained mushrooms, drained chili beans, jalapeno, peppers , fresh basil, Montreal steak spice and pepper.<strong> Simmer </strong>on low for at least 30-40minutes, covered.</p>\r\nMeanwhile, <strong>slice </strong>zucchinis into 1/8\" thick slices (you can try a knife but a Mandolin makes it easier and safer)\r\n.\r\n<strong>Preheat</strong> oven to 350°.\r\n\r\nIn a medium bowl <strong>mix either goat feta or </strong>ricotta cheese, parmesan cheese and egg. <strong>Stir </strong>well. <strong>\r\n</strong>\r\nIn a 9x12 casserole <strong>spread</strong> some sauce on the bottom and <strong>layer</strong> the zucchini to cover. Then <strong>place</strong> some of the ricotta cheese mixture, then <strong>top</strong> with the mozzarella cheese and<strong> repeat</strong> the process until all your ingredients are used up. <strong>Top </strong>with sauce , mozzarella, Parmesan cheese and cover with foil.\r\n<p style=\"text-align: left;\">Cook for 45 minutes then remove foil for an additional 15 minutes or until cheese is bubbly.</p>\r\n<p class=\"p1\" style=\"text-align: left;\">For more great recipes and the latest fitness/wellness updates go to: <a href=\"http://www.livewellconsulting.ca/\"><span class=\"s1\">www.livewellconsulting.ca</span></a>\r\nThanks to Carolyn Hancox-Barr, Northridge\r\nHealth Performance Centre &amp; LiveWell Consulting, President</p>', 'Healthy Zucchini Lasagna Recipe by Carolyn Hancox-Barr', '', 'publish', 'open', 'open', '', 'healthy-zucchini-lasagna-recipe', '', '', '2017-09-14 15:07:36', '2017-09-14 15:07:36', '', 0, 'http://www.choose2be.ca/?p=997', 0, 'post', '', 0),
(998, 1, '2016-08-23 22:23:35', '2016-08-23 22:23:35', '', 'Zucchini lasagne-Mexican style', '', 'inherit', 'open', 'closed', '', 'zucchini-lasagne-mexican-style', '', '', '2016-08-23 22:23:35', '2016-08-23 22:23:35', '', 997, 'http://www.choose2be.ca/wp-content/uploads/2016/08/Zucchini-lasagne-Mexican-style.jpg', 0, 'attachment', 'image/jpeg', 0),
(999, 1, '2016-08-23 22:29:27', '2016-08-23 22:29:27', '<h3 style=\"text-align: center;\"><strong>Zucchini Lasagna-Mexican Style</strong></h3>\r\n<strong><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Zucchini-lasagne-Mexican-style.jpg\"><img class=\"size-medium wp-image-998 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Zucchini-lasagne-Mexican-style-300x225.jpg\" alt=\"Zucchini lasagne-Mexican style\" width=\"300\" height=\"225\" /></a></strong>\r\n<p style=\"text-align: justify;\">This year my vegetable garden has produced more zucchini than ever. if you have ever planted zucchini, you know the plants do really well on the West Coast and if you don’t pick them fast enough they “explode” overnight and become dinosaur size. Quick, I thought, I’d better start concocting some more zucchini recipes to use this summer. Here’s one I know you will enjoy! For meat lovers I have include lean beef but you could also use turkey or lean ground chicken. My personal favourite for easy digestion is the plant based tofu scrambled up.\r\n\r\n<strong>Ingredients</strong>:<em> </em><strong> </strong></p>\r\n\r\n<ul>\r\n 	<li>1 lb extra lean beef or tofu substitute (scrambled not cubed)</li>\r\n 	<li>3 cloves garlic, sliced</li>\r\n 	<li>1 onion, chopped</li>\r\n 	<li>1/2 tsp olive oil</li>\r\n 	<li>Montreal steak spice and pepper (1/4 tsp. each)</li>\r\n 	<li>28 oz can crushed tomatoes</li>\r\n 	<li>1 can sliced mushrooms</li>\r\n 	<li>1 18 oz can tomato sauce</li>\r\n 	<li>1 18oz can kidney beans, drained</li>\r\n 	<li>½   oz can jalapeno peppers, sliced</li>\r\n 	<li>2 tbsp chopped fresh basil</li>\r\n 	<li>3 medium zucchini, sliced 1/8\" thick</li>\r\n 	<li>15 oz Goat Feta, crumpled or part-skim ricotta</li>\r\n 	<li>8 oz part-skim mozzarella cheese or old style cheddar, shredded</li>\r\n 	<li>1/4 cup Parmesan cheese</li>\r\n 	<li>1 large egg</li>\r\n</ul>\r\n<h3 style=\"text-align: center;\">\r\nMethod</h3>\r\n<p style=\"text-align: left;\">\r\nIn a Dutch oven, <strong>brown</strong> meat and season with salt. When cooked <strong>drain</strong> in colander to remove any fat. <strong> Sauté</strong> garlic and onions in same pan until onion is caramelized. minutes.<strong> Return </strong>the meat to the pan, <strong>add</strong> tomatoes, tomato sauce, drained mushrooms, drained chili beans, jalapeno, peppers , fresh basil, Montreal steak spice and pepper.<strong> Simmer </strong>on low for at least 30-40minutes, covered.\r\n\r\nMeanwhile, <strong>slice </strong>zucchinis into 1/8\" thick slices (you can try a knife but a Mandolin makes it easier and safer)\r\n.\r\n<strong>Preheat</strong> oven to 350°.\r\n\r\nIn a medium bowl <strong>mix either goat feta or </strong>ricotta cheese, parmesan cheese and egg. <strong>Stir </strong>well. <strong>\r\n</strong>\r\nIn a 9x12 casserole <strong>spread</strong> some sauce on the bottom and <strong>layer</strong> the zucchini to cover. Then <strong>place</strong> some of the ricotta cheese mixture, then <strong>top</strong> with the mozzarella cheese and<strong> repeat</strong> the process until all your ingredients are used up. <strong>Top </strong>with sauce , mozzarella, Parmesan cheese and cover with foil.</p>\r\n<p style=\"text-align: left;\">Cook for 45 minutes then remove foil for an additional 15 minutes or until cheese is bubbly.</p>\r\n<p class=\"p1\" style=\"text-align: left;\">For more great recipes and the latest fitness/wellness updates go to <a href=\"http://www.livewellconsulting.ca/\"><span class=\"s1\">www.livewellconsulting.ca</span></a>.</p>\r\n<p class=\"p1\"></p>', '', '', 'inherit', 'closed', 'closed', '', '997-revision-v1', '', '', '2016-08-23 22:29:27', '2016-08-23 22:29:27', '', 997, 'http://www.choose2be.ca/997-revision-v1/', 0, 'revision', '', 0),
(1000, 1, '2016-08-24 04:26:13', '2016-08-24 04:26:13', '<h3 style=\"text-align: center;\"><strong>Zucchini Lasagna-Mexican Style</strong></h3>\r\n<strong><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Zucchini-lasagne-Mexican-style.jpg\"><img class=\"size-medium wp-image-998 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Zucchini-lasagne-Mexican-style-300x225.jpg\" alt=\"Zucchini lasagne-Mexican style\" width=\"300\" height=\"225\" /></a></strong>\r\n<p style=\"text-align: justify;\">This year my vegetable garden has produced more zucchini than ever. if you have ever planted zucchini, you know the plants do really well on the West Coast and if you don’t pick them fast enough they “explode” overnight and become dinosaur size. Quick, I thought, I’d better start concocting some more zucchini recipes to use this summer. Here’s one I know you will enjoy! For meat lovers I have include lean beef but you could also use turkey or lean ground chicken. My personal favourite for easy digestion is the plant based tofu scrambled up.</p>\r\n<strong>Ingredients</strong>:<em> </em><strong> </strong>\r\n<ul>\r\n 	<li>1 lb extra lean beef or tofu substitute (scrambled not cubed)</li>\r\n 	<li>3 cloves garlic, sliced</li>\r\n 	<li>1 onion, chopped</li>\r\n 	<li>1/2 tsp olive oil</li>\r\n 	<li>Montreal steak spice and pepper (1/4 tsp. each)</li>\r\n 	<li>28 oz can crushed tomatoes</li>\r\n 	<li>1 can sliced mushrooms</li>\r\n 	<li>1 18 oz can tomato sauce</li>\r\n 	<li>1 18oz can kidney beans, drained</li>\r\n 	<li>½   oz can jalapeno peppers, sliced</li>\r\n 	<li>2 tbsp chopped fresh basil</li>\r\n 	<li>3 medium zucchini, sliced 1/8\" thick</li>\r\n 	<li>15 oz Goat Feta, crumpled or part-skim ricotta</li>\r\n 	<li>8 oz part-skim mozzarella cheese or old style cheddar, shredded</li>\r\n 	<li>1/4 cup Parmesan cheese</li>\r\n 	<li>1 large egg</li>\r\n</ul>\r\n<h3 style=\"text-align: center;\">Method</h3>\r\n<p style=\"text-align: left;\">In a Dutch oven, <strong>brown</strong> meat and season with salt. When cooked <strong>drain</strong> in colander to remove any fat. <strong> Sauté</strong> garlic and onions in same pan until onion is caramelized. minutes.<strong> Return </strong>the meat to the pan, <strong>add</strong> tomatoes, tomato sauce, drained mushrooms, drained chili beans, jalapeno, peppers , fresh basil, Montreal steak spice and pepper.<strong> Simmer </strong>on low for at least 30-40minutes, covered.</p>\r\nMeanwhile, <strong>slice </strong>zucchinis into 1/8\" thick slices (you can try a knife but a Mandolin makes it easier and safer)\r\n.\r\n<strong>Preheat</strong> oven to 350°.\r\n\r\nIn a medium bowl <strong>mix either goat feta or </strong>ricotta cheese, parmesan cheese and egg. <strong>Stir </strong>well. <strong>\r\n</strong>\r\nIn a 9x12 casserole <strong>spread</strong> some sauce on the bottom and <strong>layer</strong> the zucchini to cover. Then <strong>place</strong> some of the ricotta cheese mixture, then <strong>top</strong> with the mozzarella cheese and<strong> repeat</strong> the process until all your ingredients are used up. <strong>Top </strong>with sauce , mozzarella, Parmesan cheese and cover with foil.\r\n<p style=\"text-align: left;\">Cook for 45 minutes then remove foil for an additional 15 minutes or until cheese is bubbly.</p>\r\n<p class=\"p1\" style=\"text-align: left;\">For more great recipes and the latest fitness/wellness updates go to <a href=\"http://www.livewellconsulting.ca/\"><span class=\"s1\">www.livewellconsulting.ca</span></a>.</p>\r\n<p class=\"p1\"></p>', '', '', 'inherit', 'closed', 'closed', '', '997-revision-v1', '', '', '2016-08-24 04:26:13', '2016-08-24 04:26:13', '', 997, 'http://www.choose2be.ca/997-revision-v1/', 0, 'revision', '', 0),
(1001, 1, '2016-08-25 04:35:45', '2016-08-25 04:35:45', '<h3 style=\"text-align: center;\"><strong>Zucchini Lasagna-Mexican Style</strong></h3>\r\n<strong><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Zucchini-lasagne-Mexican-style.jpg\"><img class=\"size-medium wp-image-998 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Zucchini-lasagne-Mexican-style-300x225.jpg\" alt=\"Zucchini lasagne-Mexican style\" width=\"300\" height=\"225\" /></a></strong>\r\n<p style=\"text-align: justify;\">This year my vegetable garden has produced more zucchini than ever. if you have ever planted zucchini, you know the plants do really well on the West Coast and if you don’t pick them fast enough they “explode” overnight and become dinosaur size. Quick, I thought, I’d better start concocting some more zucchini recipes to use this summer. Here’s one I know you will enjoy! For meat lovers I have include lean beef but you could also use turkey or lean ground chicken. My personal favourite for easy digestion is the plant based tofu scrambled up.</p>\r\n<strong>Ingredients</strong>:<em> </em><strong> </strong>\r\n<ul>\r\n 	<li>1 lb extra lean beef or tofu substitute (scrambled not cubed)</li>\r\n 	<li>3 cloves garlic, sliced</li>\r\n 	<li>1 onion, chopped</li>\r\n 	<li>1/2 tsp olive oil</li>\r\n 	<li>Montreal steak spice and pepper (1/4 tsp. each)</li>\r\n 	<li>28 oz can crushed tomatoes</li>\r\n 	<li>1 can sliced mushrooms</li>\r\n 	<li>1 18 oz can tomato sauce</li>\r\n 	<li>1 18oz can kidney beans, drained</li>\r\n 	<li>½   oz can jalapeno peppers, sliced</li>\r\n 	<li>2 tbsp chopped fresh basil</li>\r\n 	<li>3 medium zucchini, sliced 1/8\" thick</li>\r\n 	<li>15 oz Goat Feta, crumpled or part-skim ricotta</li>\r\n 	<li>8 oz part-skim mozzarella cheese or old style cheddar, shredded</li>\r\n 	<li>1/4 cup Parmesan cheese</li>\r\n 	<li>1 large egg</li>\r\n</ul>\r\n<h3 style=\"text-align: center;\">Method</h3>\r\n<p style=\"text-align: left;\">In a Dutch oven, <strong>brown</strong> meat and season with salt. When cooked <strong>drain</strong> in colander to remove any fat. <strong> Sauté</strong> garlic and onions in same pan until onion is caramelized. minutes.<strong> Return </strong>the meat to the pan, <strong>add</strong> tomatoes, tomato sauce, drained mushrooms, drained chili beans, jalapeno, peppers , fresh basil, Montreal steak spice and pepper.<strong> Simmer </strong>on low for at least 30-40minutes, covered.</p>\r\nMeanwhile, <strong>slice </strong>zucchinis into 1/8\" thick slices (you can try a knife but a Mandolin makes it easier and safer)\r\n.\r\n<strong>Preheat</strong> oven to 350°.\r\n\r\nIn a medium bowl <strong>mix either goat feta or </strong>ricotta cheese, parmesan cheese and egg. <strong>Stir </strong>well. <strong>\r\n</strong>\r\nIn a 9x12 casserole <strong>spread</strong> some sauce on the bottom and <strong>layer</strong> the zucchini to cover. Then <strong>place</strong> some of the ricotta cheese mixture, then <strong>top</strong> with the mozzarella cheese and<strong> repeat</strong> the process until all your ingredients are used up. <strong>Top </strong>with sauce , mozzarella, Parmesan cheese and cover with foil.\r\n<p style=\"text-align: left;\">Cook for 45 minutes then remove foil for an additional 15 minutes or until cheese is bubbly.</p>\r\n<p class=\"p1\" style=\"text-align: left;\">For more great recipes and the latest fitness/wellness updates go to: <a href=\"http://www.livewellconsulting.ca/\"><span class=\"s1\">www.livewellconsulting.ca</span></a>\r\nThanks to Carolyn Hancox-Barr, Northridge\r\nHealth Performance Centre &amp; LiveWell Consulting, President</p>', 'Guest Blogger Carolyn Hancox-Barr', '', 'inherit', 'closed', 'closed', '', '997-revision-v1', '', '', '2016-08-25 04:35:45', '2016-08-25 04:35:45', '', 997, 'http://www.choose2be.ca/997-revision-v1/', 0, 'revision', '', 0),
(1002, 1, '2016-08-25 04:58:38', '2016-08-25 04:58:38', '', 'Fit test', '', 'inherit', 'open', 'closed', '', 'fit-test-2', '', '', '2016-12-04 16:14:50', '2016-12-04 16:14:50', '', 989, 'http://www.choose2be.ca/wp-content/uploads/2016/08/Fit-test.jpg', 0, 'attachment', 'image/jpeg', 0),
(1003, 1, '2016-08-25 05:03:42', '2016-08-25 05:03:42', '<p class=\"p1\" style=\"text-align: justify;\">We are going to start our <a href=\"http://www.choose2be.ca/8-week-online-program/\">8 week online program</a> together by performing a fitness test. I can already hear some of you wondering, why do we need to do a fit test? First is to be able to <strong>monitor your progress</strong>; sometimes  we really want to lose weight/fat but the first result might be an improvement in balance, strength, endurance ,and  energy. So by performing different exercises and recording them we will be able to have <strong>concrete results</strong> that you have with the program. It can also help you <strong>identify weaknesses and strengths</strong>; you can see where you might need to add more attention and effort. You will perform this fit test 3 times during the <a href=\"http://www.choose2be.ca/8-week-online-program/\">8 week program</a>. The first day, half way throughout the program and at the end.</p>\r\n<p class=\"p1\" style=\"text-align: justify;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Fit-test.jpg\"><img class=\"size-medium wp-image-1002 alignright\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/08/Fit-test-300x300.jpg\" alt=\"Fit test\" width=\"300\" height=\"300\" /></a></p>\r\n<p class=\"p1\" style=\"text-align: justify;\">Take a  picture of yourself from the front, the side and the back. Try to just hold yourself naturally. Then measure yourself: chest, waist, hips, thighs, calves, biceps. If you are unsure where to take these measurements make sure you watch the video. Weigh yourself and note when you did it; in the morning is always the best and I like to do it naked. If you have a way to take your fat percentage do it as well.</p>\r\n<p class=\"p1\">Then  will be the physical component of the test. I list all the exercises and again, make sure you <a href=\"https://www.youtube.com/watch?v=QgBnt2sWNOs\">watch the video</a> to know how to perform these movement safely.</p>\r\n<p class=\"p1\" style=\"text-align: justify;\"><strong>Wall sit:</strong> 90 degree angle at knee so your thighs are parallel to the ground, feet hip width apart, knees aligned with toes. Hold this position for as long as you can. Relax into it, relaxing the arms on either side of the body, breathing normally. Try to aim for at least a minute if you can and maximum 4 minutes.</p>\r\n<p class=\"p1\"><strong>Squat or jump squat:</strong> set a chair and make sure your butt touches the chair each time so it gives you a good idea of the depth of your squat and will keep it consistent each time you repeat the test.  jump up, to your max in 1 minute Stretch quadriceps after.</p>\r\n<p class=\"p1\"><strong>Plank:</strong> take a picture to see how  your back alignment and form are. Hold for as long as you can, max 1 minute. You can do it on forearms, straight arms and even kneeling on the floor if needed.</p>\r\n<p class=\"p1\" style=\"text-align: justify;\"><strong>Lunge:</strong> start by dropping back knee to floor, making sure you have 3-90 degree angles (at front knee, front thigh &amp; back thigh, and back knee). Make sure your feet are placed hip width apart; not on a thigh rope but railroad track; that will make it easier to balance while lunging. Coming up and down, touching back knee to ground if you can and counting how many you can do in a minute. Making sure to keep the front knee slightly bent the whole time.</p>\r\n<p class=\"p1\" style=\"text-align: justify;\"><strong>Hollow body position:</strong> Lying on your back, start with leg straight feet above hip, lower back on ground, head up looking at belly. You can support head with hand or bring straight arms along your side off the floor. Start lowering the leg and stop before your lower back arches. Take a picture of how far you can bring your leg toward the floor without lifting lower back. max 1m</p>\r\n[embed]https://youtu.be/QgBnt2sWNOs[/embed]\r\n<p class=\"p1\" style=\"text-align: justify;\">Once you finish the test, make sure you keep your results somewhere safe, where you can use them again on week 4 and week 8 to monitor your progress. Then start reading <a href=\"http://www.choose2be.ca/goal-setting/\">Goal Setting</a>. If you have any questions, just let me know. Have fun!</p>', 'Fit Test', '', 'inherit', 'closed', 'closed', '', '989-revision-v1', '', '', '2016-08-25 05:03:42', '2016-08-25 05:03:42', '', 989, 'http://www.choose2be.ca/989-revision-v1/', 0, 'revision', '', 0),
(1004, 1, '2017-03-13 02:40:32', '2017-03-13 02:40:32', '<p class=\"p2\" style=\"text-align: justify;\">To give you even more motivation I\'ve put together this list of reason why you should incorporate strength training activities like lifting weight, bodyweight training and High Intensity Interval Training (HIIT) into your weekly workout schedule. Enjoy!</p>\n<p class=\"p2\" style=\"text-align: justify;\"><a href=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Strength-training.jpg\"><img class=\"alignnone wp-image-1008 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Strength-training-300x239.jpg\" alt=\"Benefit of strength training - Strength training - weight training - Nanaimo - CHoose2be\" width=\"300\" height=\"239\" /></a> <a href=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Benefit-of-strength-training-1.jpg\"><img class=\"alignnone wp-image-1005 size-medium\" src=\"http://www.choose2be.ca/wp-content/uploads/2016/09/Benefit-of-strength-training-1-300x300.jpg\" alt=\"Benefit of strength training - Strength training - weight training - Nanaimo - CHoose2be\" width=\"300\" height=\"300\" /></a></p>\n\n<ul class=\"ul1\">\n 	<li class=\"li2\"><strong>Increase your metabolism</strong>: The more muscle you have the more calorie you burn, even when you sleep. Amazing! Check out my post about <a href=\"http://www.choose2be.ca/muscle-affect-metabolism/\">how muscles affect your metabolism</a>.</li>\n 	<li class=\"li2\"><strong>Improve your health</strong>: Strength training can help you manage symptoms of chronic conditions like rheumatoid arthritis, back pain, diabetes, obesity, in order to live a more independent lifestyle even as you age.</li>\n 	<li class=\"li2\"><strong>A stronger immune system</strong>: Exercise increases the production of macrophages; the cells that attack bacteria so you can heal faster. With consistent exercise, you can improve your immune system on a long term as well. A word of caution: Be careful as overtraining can also do the opposite. Health is all about finding that balance.</li>\n 	<li class=\"li2\"><strong>Appearance</strong>: Muscles take less space than fat, if you don\'t know about this, read my article: Muscle versus fat. By increasing your muscle mass, you can look lean and toned and fit in your clothes better. Even if you have a thin frame you can create beautiful curves in your body.</li>\n 	<li class=\"li2\"><strong>Controls blood sugar and decreases the risk of diabetes</strong>: Muscle mass will help maintain a healthy weight and prevent long term disease. Part of the reason aging people experience a rise in their blood sugar is because of the loss of muscle mass.</li>\n 	<li class=\"li2\"><strong>Decrease your resting blood pressure</strong>: Strength training makes your heart stronger so it can pump more blood with less effort.</li>\n 	<li class=\"li2\"><strong>Physical performance</strong>: If you just get started, your nervous system might need up to 8 weeks to adjust to your new routine. After you will start seeing gain in strength and performance.</li>\n 	<li class=\"li2\"><strong>Decrease risk injury</strong>: When your body is stronger, mobile and flexible, your will decrease your risk of injury. When you do weight bearing exercises not only your muscles get stronger, but your tendons and ligaments will as well.</li>\n 	<li class=\"li2\"><b>Live longer</b>: <b> </b>A <span class=\"s1\"><a href=\"http://www.cdc.gov/physicalactivity/downloads/growing_stronger.pdf\">study from Tufts University</a> </span>found the more muscles you have the better your chances of a longer life. More than either blood pressure or cholesterol, muscle mass was determined to be the top biomarker for longevity.<a href=\"http://ozhealthreviews.com/health-tips/7-reasons-why-you-need-to-build-more-muscle/\"><span class=\"s2\"><sup>1</sup></span></a></li>\n 	<li class=\"li2\"><strong>To have more energy</strong>: When you are stronger, you can handle more. You will be better equipped to deal with life\'s stresses.</li>\n 	<li class=\"li2\"><strong>Stronger bones</strong>: That\'s right, resistance training even strengthens your bones!</li>\n 	<li class=\"li2\"><strong>To improve your posture</strong></li>\n 	<li class=\"li2\"><strong>To elevate your mood and reduce harmful stress. </strong>When you workout, your body releases natural painkillers, opiates.</li>\n 	<li class=\"li2\"><strong>Sleep better at night, which helps everything.</strong></li>\n</ul>\n<p class=\"p3\" style=\"text-align: justify;\">If you don\'t know how to get your strength training journey; contact a <a href=\"http://www.choose2be.ca/nanaimo-personal-training/\">personal trainer</a> or join a <a href=\"http://www.choose2be.ca/nanaimo-group-fitness-classes-bootcamp-yoga-zumba/\">group fitness classes</a> to help you boost your metabolism.</p>\n<p class=\"p3\" style=\"text-align: justify;\">This is part of the <a href=\"http://www.choose2be.ca/product/8-week-online-register/\"><span class=\"s1\">8 week online program</span></a>.</p>', 'Benefit of Strength Training:', '', 'inherit', 'closed', 'closed', '', '976-autosave-v1', '', '', '2017-03-13 02:40:32', '2017-03-13 02:40:32', '', 976, 'http://www.choose2be.ca/976-autosave-v1/', 0, 'revision', '', 0),
(1005, 1, '2016-08-25 05:05:01', '2016-08-25 05:05:01', '', 'Benefit of strength training 1', '', 'inherit', 'open', 'closed', '', 'benefit-of-strength-training-1', '', '', '2016-08-25 05:05:01', '2016-08-25 05:05:01', '', 976, 'http://www.choose2be.ca/wp-content/uploads/2016/09/Benefit-of-strength-training-1.jpg', 0, 'attachment', 'image/jpeg', 0);
