Stress is terrible.  It can:Stop text label on road

  1. Promote disease
  2. Erode your relationships
  3. Cause weight gain
  4. Influence the condition of your heart
  5. ….. and in many more ways Check out this link from Healthline or Google it for yourself.

So now that we know it’s bad for us, there are some really easy ways for you to reduce that which hurts you.  Check this video from ASAP Science: 7 Simple tips to reduce stress right now.


Age is no longer an Excuse

It wasn’t that long ago that our Doctors and health advisers were telling us to ‘take it easy’, ‘slow down’, ‘don’t lift anything heavy’ after the age of 50.  That advice has been thrown out the window and thankfully made room for new data.  In fact respected research indicates that ‘there is no noticeable decline in physical abilities until about the age of 70, as long as people stay active’.

On the heels of the Canadian Masters Weightlifting Championships this past weekend in Kelowna, I just need to take a few moments to get you thinking about trying something new.

canadian masters
Canadian Masters Weightlifting Athletes – Ally, Lynn, Sally, Don, Georgia (our wrangler), Kirst & Heather

A ‘Masters Athlete’ will most often be anyone over the age of 30 for most sports and 35 for others.  There is no upper age limit to the competitive Master.  Recently at the World Masters Games, Man Kaur, a 101-year-old Indian athlete took that award.  This past weekend we had competitors in the 82+ bracket.

What makes someone want to compete in a sport as they age?  Initially researchers felt the motivation was the social opportunities.  However yet another recent study found that social interaction, though nice, was way down the list of reasons.

  1. Personal challenge and achievement
  2. Opportunity to compete
  3. Fitness
  4. Enjoyment of the sport
  5. Health
  6. Social

So, have you thought that you might like to change your outlook on sport and consider becoming a competitor?  It is never too late to pick up a new sport or get back into one that you have always loved.  Training with a purpose is so rewarding in so many different ways.  Questions about how to get started?  Simply send me an note.

bc masters
BC Masters, March 2017

Let’s Feel Better – Starting Today – Go For a Walk

Feeling like today is a great day to get started on something.  Yep, me too!

Let’s just go for a wee walk.  It doesn’t have to be a ‘fitness’ walk or one with purpose such as getting to where you are going.  It could be as short as 10 minutes or as long as you want to make it today.

There are many benefits associated with going for a walk: ‘Researchers have found that walking recharges our creativity, increases the volume of the hippocampus (the part of the brain responsible for short-term memory), and improves spatial performance. Walking in nature increases the benefits, especially for the urbanites who have a higher risk for depression, anxiety, and mental illnesses: a stroll through the greenery can offer immediate mood improvement. This idea is central to the Japanese practice of shinrin-yoku, a term coined by the Japanese Ministry of Agriculture, Forestry, and Fisheries in 1982. Today, shinrin-yoku has also come to be known as “forest bathing”—though water has little to do with it. Instead, practitioners are advised to stroll through the forest with one’s senses attuned to the atmosphere.’

Here is a great video to learn more about ‘walking in nature’ Shinrin-Yoku  and another.Road in a beautiful forest in the morning.

This week we are going to focus on the little things that can have a very large impact on how you feel.  Enjoy your walk and while you are out there, give some thought to what you’d like to see change in your life.  As always, your comments and shared thoughts are welcome!



I just don’t get it!!

As the business of Body Centric gets going (client referrals, inquires, actual clients) I am continually challenged trying to ‘figure folks out’.  This is my 5th year as a professional in the fitness, exercise, health and wellness space.  (wow, time flies)  It’s been enough time to learn a few things, develop some skills and yes, make a positive difference in the lives of those who I’ve touched.  It has also been enough time to ‘know what I don’t know’ and find joy and purpose in learning more.

Here’s one thing though, I just can’t crack.  Ready for it…………  why are humans so reluctant to take the steps to make the changes that will improve their lives?  When did it become ‘okay’ to live with pain that can be changed, to be limited by a limitation that doesn’t need to exist, to accept life as either sucking or being at best ‘just okay’.  WHY?

I’ve been told, over and over again by all sorts of Professionals in the health & wellness space simply ‘that’s just the way folks are’.  I get that, but why.  Is there comfort in pain and suffering?  Is there a safe spot in being limited?

Better question perhaps is ‘why do the ones that choose to not suffer, not be in pain, not live a life limited by what they can’t do make the decision to take control?’  We live in a time and place that allows us access to so many tools and resources and yet so few use them.  Here’s an example; you have extended health care benefits; message therapy, physiotherapy, chiropractic care, acupuncture, nutritionist, naturapaths etc. do you use them?

According to a study in 2013, only 13 % of the over 23 million folks that have extended benefits use them.  WHAT???  Lets try to understand this; you pay a lot of money for these benefits every year and you don’t use them?  Maybe you use a bit of the dental coverage, some of the prescription drugs but what about those ‘other’ ones, the ‘extended health benefits’.  Total disaster

I don’t have the answer.  I’m one of those folks that uses every penny that she can.  I visit my chiropractor for tune ups, my physio for consultation and some great IMS, my massage therapist at least once per month.  Granted I’m super active and I train 5 – 7 days a week, but I also have a very strong self-care routine (mobility) that allows me to function overall.  I practice everything I preach.

Here’s another interesting fact; an increasing number of people who do not have extended health benefits – so those who are paying out-of-pocket for services, personal training etc. – invest in their health, wellness and beating their limitations.

Now back to everyone else, (cause this isn’t about me) why when it’s not necessary do so many people live with pain, discomfort and limitations when they don’t need to?  Perhaps if I knew the answer, I’d be in a better position to help others.  Your comments are welcome and your insight appreciated.

Tough Love Tuesday

You had an amazing weekend, weather was good, you got outside a bit, started feeling a bit more alive. With the onset of spring comes the human desire to grow and change, to board-1521347_1920do something that has been pushed off. This likely happened to you, in some way. You may have even had a few conversations with those close to you, perhaps a random serendipitous moment that affirmed your new convictions.

Now it’s Monday….. you bore head on into the week. You fire out a few emails and reach out to something that will help with the awakened desire you seek. It’s going to be an amazing week, new beginnings, change is in the air, growth smells so sweet. By Monday evening though, there is a heaviness in the atmosphere, its been a long day. Who would have thought all the energy you had at the beginning of the day would be gone. Your feet are heavy and you don’t even want to contemplate those thoughts you had way back in the weekend. You plump your butt down on the couch and turn on the TV (or you open the laptop and stare into the screen), you wonder how those other people do it, how do they find the energy. You conclude that life just must be easier for them, you just have so many burdens that they don’t. Oh well…. tomorrow’s another day.

Now it’s Tuesday morning and not just any Tuesday morning. It’s Tough Love Tuesday! Here’s some facts I’d like you to get your head around.

1) 67% of those who get a gym membership will never use it.

2) 8% of the people who set goals, achieve them (that’s 92% who don’t).

3) The #1 reason people fail (at whatever) is they give up.

4) It takes 6 weeks of consistency to form a life changing good habit.

Let’s spin this the other way.

1) It takes commitment to make change.

2) All change comes at a cost.

3) It’s going to get uncomfortable along the way.

4) No one believes in you as much as you do.

5) All problems have a solution.

So Tuesday can go one of two ways. Those things that excited you so much over the weekend, those things that you thought about on Monday morning; they can go in one of two directions. You can forget about them, those actions (change, growth, etc) are for someone who has ______ (insert: more time, more money, more energy, more support).


Those things you were so excited about are one step closer today, then they were yesterday. I personally believe that the #1 reason people don’t follow through is that they are scared – of the unknown. I know this because I’m no different from you. I’ve had the best ideas and intentions and I’ve failed to follow through too. Though along the way I’ve come to learn that I have two options; be content or be courageous. Being courageous is often so scary it’s paralyzing but a few deep breaths and the question… ‘what’s the worse that can happen’ will also put it into perspective.

Now, take that big deep belly breath. Lift your chin. Drive forward. Make Tuesday the ‘change day’ of your week!

When your body stops compensating

In the Mobility world, I hear it often; ‘our bodies are really great at compensating for restrictions, tightness and injuries – then it just gives up’.  Boom – you are seriously injured.  Could be a knee, shoulder or hip.  If you are lucky and smart about it, you recover and get back to doing what you want to.   Unfortunately there are times when surgery is unavoidable.

The prospect of surgery is a tough thing to accept, specifically for those who very active athlete types.  This is not the time to just give up and wait out the inevitable however.  Our friends over at Mobility WOD shared a wonderful info graphic with us and we’d like to pass it on to you.

Working on your Mobility may very well go a long way to preventing injuries that may lead to surgery.  This very same work may see the need for surgery alleviated altogether. But if you find yourself on the surgery route, understand that there is a great deal you can still be (and should be) doing.

The ‘Mobility Primmer’

Soft Tissue aspect of Mobility:

Mobility consists of three distinct components: Soft tissue work, stretching and joint mobilization (each of these components has sub components, but we will start with these).  Typically with soft tissue work we are focused on two things; myofascial and trigger point release.

We also need to remember prior to digging into this that the ‘cause’ is the riddle that we need to be constantly seeking to solve.  That could be a sustained injury, imbalance, form, lack of strength, bio mechanics etc.

Myofascial Release:

What it is:  connective tissue providing support and protection that runs all over our body.

Why: these muscles can become restricted due to overuse, injury and inactivity.  When they do, inflammation occurs causing the tissue to thicken, which leads to more inflammation and pain.

What is does: brings blood flow to the area which promotes healing, breaks up adhesions, restores elasticity and reduces pain.

Trigger Point Release:

What they are; knots in the muscles.

Why release: think of a bungee cord with a knot in it.  These points tend to radiate to other parts of the body ie. Trigger point in trap radiates down the shoulder.

Tools for self myofascial release and Trigger point release:

Myofascial release using a foam roller;  Slowly roll a muscle group or area, find a tender spot and a few seconds there, slowly the tension and pain should decrease 5-30 seconds, then move on.  Option to add tension ie. Lat rolling and extension of shoulder or arms crossed in front. Adding tension in the muscles being worked on with increase the depth and results.

Trigger point: roll around and if able on the knot – gently –  until it releases, usually under 30 seconds.  Generally something smaller is used ie. lacrosse ball, acu-ball, etc.

Both can be dealt with by using the ‘tack & stretch’ (tack the area, then contract/release muscle in order to break up any adhesions and restore blood flow)

What not to do:

Roll a joint with a foam roller – use something smaller

Aggravate an already tender area – work around it

Stop because it hurts a bit – discomfort vs. Pain


Before you work out, to release adhesions, bring blood flow into the area, wake up the body.  Use a more aggressive roller.  I tend to opt for more quickened mobility stretches and dynamic movements vs. too much rolling.  ** unless I have a knot or an area that is stubborn that I might try to get it to trigger before my workout.  (I find mobility stretches work better then rolling or lacrosse ball techniques prior to my workout)

After you work out, to bring back blood flow into an area, which will speed recovery.  During a dedicated mobility work out.  Foam rolling and trigger point work is the soft tissue part of a mobility workout.  It will leave you feeling tired and worked over.  Drink water & rest.  You may have soreness the next day.