Self-care is about self-preservation, and self-isolation whenever necessary

Posted on April 6, 2020April 6, 2020 by Sol

Self-care: man receiving aromatherapy treatment / Photo by rawpixel.com from Pexels

Self-care is about self-preservation, and self-isolation whenever necessary

As you may have noticed, we’ve been resurfacing previous blog posts when circumstances make it impossible to generate new content every week. Self-care may seem like an odd thing to be thinking about in these turbulent times, what with its connotations of laxity and self-indulgence. But that’s just one way to think about it. The preventative measures currently being urged upon us — social distancing, self-isolation and the like — are all about taking care of ourselves initially. We need to stay healthy in order to help the people around us — so self-care morphs into a broader sense of concern, support, and responsibility for the greater good.

This post originally appeared July 29, 2019. Stay safe.

With all those instagram posts tagged #selfcare and showing lovingly curated avocado toast and bubble baths, it’s easy to mock self-care as a millennial trend. However, the fact is that self-care isn’t just about getting massages and meditating in the sunset.

Self-care is how you take care of yourself. It’s the daily process of making sure you prioritize your emotional and physical needs. It’s how you manage demands on yourself and your time — from work to friends and family to ensuring you get in that workout. It is not selfish. It’s putting on your own oxygen mask before helping those next to you.

Self-care is not just about your mental health. It’s also about caring for your physical self, by eating healthy, taking adequate sleep, caring about your hygiene, exercising regularly, etc.

Sometimes it’s easy to know what we need. However, some of us are so depleted and disassociated from ourselves that we don’t even know where to start. Unless you are really good as establishing boundaries, shutting down technology, and saying “no,” you may need help acknowledging that you need to find time for yourself in your schedule.

Do you regularly:

Skip meals when you are busy
Use food to cope with stress
Cancel workouts to meet work deadlines
Automatically say “yes” to requests without thinking about how it will affect your schedule
Multitask when eating — working or watching TV, checking emails, or reading
Feel guilty if you are not productive

If you’ve said “yes” to any of these, it’s time for you to incorporate self-care in your routine. Easier said than done, right? There are many small ways you can start appreciating yourself immediately. Look for small ways you can include self-care in everyday life. From getting up a little earlier to go for a run to spending time on the weekend preparing meals, these are not tasks but ways to show you that you value yourself.

We need to condition ourselves to take breaks and moments for ourself. The idea that lunch is for wimps that fuelled the 80s culture should be left in the 80s. Being overscheduled and always on doesn’t lead to more productivity. It leads to burnout, heart attacks, and unhappiness.

Anxiety in the time of pandemic: fighting coronavirus with safe exercise, social distancing, and self-compassion

Posted on March 23, 2020March 22, 2020 by Sol

Capturing the anxiety of the moment / Image source: goodhousekeeping.com

Anxiety in the time of pandemic:
fighting coronavirus with safe exercise,
social distancing, and self-compassion

The way we manage our lives is changing.

With social distancing in full effect and with the status of how we should manage ourselves changing hourly, this is a difficult time. Add to this general uncertainty about future plans, and COVID-19 can feel like an unstoppable force. We have to think about every move we make, adding extra effort and anxiety to decisions that were once automatic. While those on the front lines fighting the disease are juggling parenting, exposure, and unpredictability, the rest of us are trying to manage the best we can.

But let’s be honest … this is a crazy time. We try to act as if everything is normal, that we’ve chosen to have a staycation and that we’ve always had the CDC on our list of browser bookmarks. We look at information from around the world and try to filter it down into how it can affect our lives. What does this news report mean?

Living at times like these is hard. I know that you’ve seen memes about how our grandparents fought in wars and we’ve been asked to sit on the couch, comparing their sacrifice to our daily reality. And yes, that is true. But the fact is that it’s still hard.

Some of us like change. We can easily manage shifting schedules and we make last-minute plans without thinking twice. But there are many of us out there, myself included, who find change difficult. There’s lots of psychological research tying our ability to cope with change to a stable childhood environment. But there’s also psychological research that aligns one’s inability to embrace change with brain chemistry. So, there’s no right childhood or wrong childhood that explains why you’re anxious. Maybe you can pinpoint an experience and maybe you’re just born with it.

Anxiety targets everyone in a time like these — both planners and procrastinators are victims. The planners can’t make plans or find comfort in solutions. The procrastinators don’t want to think of the future. No matter who you are, no matter your past coping strategies, no matter your mental health status … you are going to be affected by a world in flux.

But before we all crawl into bed for the next three to six months and abandon hope, there are small acts of self-care and personal kindness that can make things a little easier. Now is not the time to revolutionize your diet and cut calories. It’s time to slow down and make meals. You probably have more time to try out recipes and explore different types of cooking.

It’s also time to do exercise that you love. While you can feel safe running outside, it’s time to do more fun runs and less high-impact stressful training…unless you love high-impact stressful training. Just like you might turn to comfort food, you can also turn to comfort exercise.

And it’s also time to embrace self-compassion.You need to acknowledge what you can control and what you can’t. If you need help, ask for it. FaceTime a friend for a good gossip session or just to check in. Refill your prescriptions so you aren’t worried about running out. Subscribe to virtual zoos on instagram to be inundated with cute baby animals.Get off Twitter or Facebook and limit the amount of time you read the news.

Nobody wins by being “strong” at a time like this, because being strong doesn’t mean shutting down. Instead, it means opening up, admitting vulnerability, and asking for help.

COVID-19 got you working from home? You can still work out

Posted on March 16, 2020March 15, 2020 by Sol

Woman meditating in bedroom / Photo by Andrea Piacquadio from Pexels

COVID-19 got you working from home? You can still work out

With many offices and schools closing to slow down the spread of COVID-19, we are entering a new phase of how we combat the disease. While words like “pandemic” seem scary, we all need to find solutions to keep ourselves mentally and physically fit in this uncertain time.

Here are some suggestions on how to make the best of the current situation:

Build a routine

As much as we might like to think of ourselves as spontaneous, routines are extremely beneficial. They create structure in our lives, reduce the need to plan, help us prioritize, and work towards our goals. Routines also reduce stress and allow us to manage times of unpredictability. While many of us have routines centred around going to work, there is no reason why you can’t maintain a routine from home. It may be a little more difficult at first, but plan out your day. How will you break it down? Having set times to eat, stretch, exercise, and walk away from the computer will make you more productive.

Get dressed

While it might be tempting to stay in your pyjamas all day, you have a job to do. Treat your home office like you would your physical office.

While you might choose to wear something a little less formal and more comfortable at home, changing into a different outfit will have you feeling more professional. Or maybe, you want to put on your workout clothes … which leads me to …

Keep your workouts

Whether you’re scheduled to head in for a session at TrainingSpaces or picking up a fitness class, keeping active will help combat the general feeling of lethargy that you may face while working at home. Without the pressure of commuting, you actually have the luxury of using that time to exercise. Exercise will continue to give you that shot of energy and endorphins that we all need at times like this.

Try something new

This is a great opportunity to download a new fitness app. If you are concerned about leaving your house, there are a number of free apps that can keep you on track. For example, the entire suite of Down Dog fitness apps are completely free and cover a range of activities from barre to introduction to yoga.

Go outside

It can be tempting to hibernate and not leave the house without a real destination if you have no particular place to go. However, fresh air is essential. Evan a quick walk around the block in the middle of the day can break up the monotony of staring at your computer screen.

Eat properly

While it may be easier to pop a frozen meal in the microwave, you need to prioritize proper nutrition when you’re at home. A balance of protein, carbs, and fat will keep you focused and stop you from snacking on empty calories. Whether you’re coming from an office with lots of free snacks or you keep your cupboards full of high-calorie treats, food shouldn’t be an excuse to take a break. Be mindful of what you’re consuming — you’re in control. Find another way to take breaks that won’t have you heading to the kitchen.

Meditate and stretch

When things feel overwhelming, there’s always time for meditation. As we adapt to different desks, there are bound to be some new (or existing) aches that become aggravated. Take the time to wrap up your day with some gentle yoga or stretching to combat poor desk setup. Find a guided meditation podcast or app (like SimpleHabit or Calm) that focuses on breathing, slowing down, and grounding you in the present. Free versions of these apps should take you through basic breathing exercises and quiet your mind with breathing and relaxation.

So these are just some things you can do to maintain your energy and focus when working at home.

Pease take a moment to review how we’re handling COVID-19 to keep you safe and healthy.

How are we dealing with the coronavirus at TrainingSpaces?

Posted on March 9, 2020March 8, 2020 by Sol

coronavirus image / image source: LeeHealth.org

How are we dealing with the coronavirus at TrainingSpaces?

It would be irresponsible of me not to talk about COVID-19. With more and more cases popping up all over Toronto, and cities quarantining themselves, ignoring the impact of the virus won’t make it go away. People have asked me how TrainingSpaces is going to operate in the middle of this outbreak so I’ve put together this information for all my members.

I heard a Goodlife Fitness just closed because of Coronavirus. Will TrainingSpaces be next?

First some facts. A Goodlife Fitness closed temporarily because a potential contact with COVID-19 was reported elsewhere in the building. The North York Madison Centre Club thoroughly cleaned and then re-opened the same day.

TrainingSpaces has no intention of changing our hours or operating model. You can continue to work out and schedule your sessions.

Should I stop working out during this outbreak?

If you are healthy, there is no reason for you to discontinue your workout routine.

However, if you are sick, no matter how this illness manifests, you must cancel your session. As this is a shared space, please be considerate of others. We’re all in this together — so please do not come to the gym if you are not at your best. It only takes one person to infect others.

Nothing spreads faster than paranoia in a situation like this, and if you are exercising next to someone who is recovering from a cold, coughing and sneezing, you won’t feel comfortable.

People come to TrainingSpaces for a range of reasons, and some clients may be immunocompromised, have diabetes, lung or heart disease, or any other chronic condition. We need to work together so all of us are comfortable exercising in a shared space. If you feel a sneeze coming on, it’s best to stay home.

How can I protect myself at the gym and make it safe for others?

While transmission of coronavirus occurs much more commonly through respiratory droplets than through contact with contaminated surfaces, you still need to wipe down all the surfaces you exercise on. Sweat cannot transmit the virus but high-contact surfaces, such as barbells, may be more susceptible. Make sure that you wipe down any equipment that you use. You may want to wash your hands more frequently during your workout or wear weightlifting gloves if you are concerned.

This isn’t coronavirus-specific behaviour, it’s just good gym etiquette.

What are the benefits of exercise during this outbreak?

Exercising boosts your immune system and releases stress hormones. If there was ever a time where this was needed, it’s now. This gym is a safe space and a place where you can work through any anxiety, turning it into physical progress.

What are you doing to keep the gym safe?

We are always focused on cleanliness. We will continue to make sure that all equipment is safe and in working order. We will continue to use industrial-grade cleaning products and ensure that soap, anti-bacterial wipes, and gel with high alcohol content are available.

In the meantime, please keep yourself safe and informed as we combat this virus together.

The Future of Fitness explained: how CBD oil can help you feel better

Posted on January 20, 2020January 19, 2020 by Sol

CBD oil / Image source: openaccessgovernment.org

The Future of Fitness explained: how CBD oil can help you feel better

If you love to learn about new exercise and fitness trends, The Future of Fitness explains it to you in a way you can understand and separate the hype cycle from actual results.

Do you want a shot of CBD in your coffee? How about in your ice cream? It’s almost like everyone discovered this miraculous cure for diabetes, epilepsy, anxiety, and cancer overnight. But do you know the facts about CBD?

What is CBD?

Cannabinoids are chemical compounds that are produced naturally in our bodies and in some plants. Cannabinoids are similar to chemicals involved in appetite, memory, movement, and pain. There are more than 100 cannabinoids found in the cannabis plant and the most common one is Cannabidiol, or CBD.

How can I take CBD?

CBD is extracted from cannabis and is available as an oil or in capsule form. It can also be applied topically, inhaled, or ingested as an oil or in an edible.

How does it work?

CBD stimulates your endocannabinoid system by interacting with its cannabinoid receptors. This interaction activates the endocannabinoid system so it can better regulate the body and keep functions in balance.

Can I get high on CBD?

CBD will not get you high. Unlike delta-9-tetrahydrocannabinol (THC), the major active ingredient in marijuana, CBD is not psychoactive. CBD can make you feel relaxed and calm but you will not feel intoxicated.

What is it used for?

CBD is used to provide relief to people suffering from pain and other ailments. CBD is known to provide relief for chronic pain, anxiety, inflammation, depression and many other conditions. At the moment, a great deal of scientific research is examining CBD as a treatment option for neurological conditions, autoimmune diseases, metabolic syndromes, neuropsychiatric illnesses, skin diseases, gut disorders, and cardiovascular dysfunctions.

Does it work?

CBD wasn’t recognized as a medicine by the FDA until 2018. A pure pharmaceutical formulation of CBD called Epidiolex was approved for the treatment of two severe paediatric seizure disorders, Lennox-Gastaut syndrome and Dravet syndrome.

Should I Try It?

Because of the stigma associated with marijuana, science hasn’t caught up to embracing CBD as quickly as it should. Most doctors are unaware of the benefits of CBD and may be reluctant to recommend it to patients. It’s also difficult to prescribe a specific dosage or best mode of administration. Additionally, we aren’t sure how CBD interacts with other drugs.

But research is underway. As more countries legalize and embrace the benefits of cannabis products, CBD will move from the fringes to the mainstream. This will allow us all to make evidence-based decisions about how to incorporate this treatment into our lives.

More Information Please!

Try these links and get educated about CBD:

Signing on for Dry January can reset more than just your relationship with alcohol

Posted on January 13, 2020January 12, 2020 by Sol

Illustration for Dry January Image source: Viktoria Hnatiuk / Getty Images/iStockphoto

Signing on for Dry January can reset more than just your relationship with alcohol

Each January, more and more people decide to commit to a month without alcohol. This year, it is estimated that one in ten drinkers will try Dry January. But does quitting booze for a month really make a difference to our health and should you take part in this new tradition?

If you approach Dry January thoughtfully, it can feel less like a fad and more like an opportunity to reset. Dry January can help you commit to a New Year’s resolution to cut back on alcohol after a month of indulgences.The National Institute on Alcohol Abuse & Alcoholism (NIAAA) defines moderate drinking as up to four alcoholic drinks for men and three for women in any single day and a maximum of 14 drinks for men and seven drinks for women per week.

Dropping alcohol for one month can lower blood pressure, improve your insulin resistance, and reduce blood levels of a signaling protein linked to cancer, according to a small study. People who quit drinking for a month also find it easier afterward. Additionally, refraining from alcohol will relieve metabolic stress on your liver — as about half of all liver disease deaths are from alcoholic liver disease. It can also positively affect your sleep habits, immune system, and help reduce anxiety.

However, it’s important to remember that abstaining from alcohol for one month will not make up for eleven months of binge drinking. The true health benefits associated with cutting out alcohol are based on long term abstinence.

The biggest benefits of Dry January, a short period of abstinence, are psychological or psychosocial ones. If you think your regular (or excessive) drinking habits might be contributing to how you are feeling (mentally, physically, socially, etc.), removing alcohol can give you the perspective you need to make sustainable, healthy changes.

While Dry January won’t directly cure your depression, stepping back from your nightly drinks can provide the distance you need to assess your motivation for drinking. When not self-medicating, you’ll be in a better position to recognize that you might need help from a doctor or therapist.

When you remove alcohol from social situations, does it change how you want to spend your time? Are you ordering that mimosa at brunch because you like it…or because that’s the expectation in your friend group? How much is external pressure part of your alcohol consumption? It’s hard to critically observe these situations when you’re in the middle of them. Taking a step back always helps, and Dry January gives you an excuse, if you need one, to observe the dynamics of your personal relationships.

Like cutting out any other harmful substance in our lives, focusing more on what we gain — rather than what we lose — is key to success. Participating in Dry January can provide you with clarity and inspire you to make larger positive life changes.

Is it OK to exercise when you’ve got a cold? Well, yes — within reason

Posted on November 4, 2019November 3, 2019 by Sol

Exercising with a cold? bare feet sticking out from blankets/ Image source: pixabay.com

Is it OK to exercise when you’ve got a cold? Well, yes — within reason

Last week’s newsletter listed one of the unexpected benefits of exercise as being able to fight off colds and flu. But what if you succumb to one of the many viruses that are going around? As the weather changes, it’s rare that any of us aren’t affected by seasonal colds and the flu. But should you continue your exercise routine when you find yourself coughing and sneezing?

Experts generally divide colds into two categories: those with symptoms above the neck (runny nose, nasal congestion, sore throat) and those with symptoms below the neck (cough, shortness of breath, chest congestions). If you have a cold that’s primarily located in your head, then you are safe to exercise. If you have any of the below-the-neck symptoms, you should put off exercising until you feel better. Additionally, you shouldn’t exercise if you have a fever, body aches, or fatigue.

There are few studies that say that a workout can actually help you heal. If you have a head cold, you may even feel better following your workout. Exercise opens up your blood vessels and lifts your mood. Many people also feel exercise alleviates congestion. If you are inclined, and your symptoms don’t interfere with your heart rate or your ability to control your breath, you can keep working out throughout your cold.

If you decide that you want to exercise, there are some routines that are better than others.

A workout where you’re breathing heavily, sweating, working hard, and feeling uncomfortable creates a stress response in the body. When we’re healthy, our bodies can easily adapt to that stress. Over time, this progressive adaptation is precisely what makes us stronger. But when we’re sick, this type of stress can be more than our immune systems can handle.

If you feel like sticking with your cardio routine, I recommend decreasing your intensity. Working out on a stationary bike, elliptical, or even running at a slower pace can still be beneficial. You can still strength train but gear your workout towards more comfortable, lighter weights. Stretching, yoga (but not yoga in a heated room), and pilates are also fine if you’re struggling through a cold.

And no matter what you do, make sure that you wipe down that equipment well to stop spreading your germs to your fellow gym-goers.

If you feel like you would be better off curling up with a book, Netflix, and a cup of soup or tea, then you may not want to push yourself. But a cold is not an excuse to give up on your routine and your goals. There’s nothing wrong with staying active as your body fights off a head cold. It can boost your mood and even help you heal. Still, this is a time when you need to listen to your body and not follow any rules that aren’t your own.

The Future of Fitness Explained: a primer on MCT oil and some of its supposed benefits

Posted on October 15, 2019October 13, 2019 by Sol

MCT oil in front of a coconut / Image source: Healthline

The Future of Fitness Explained: a primer on MCT oil and some of its supposed benefits

If you love to learn about new exercise and fitness trends, The Future of Fitness explains it to you in a way you can understand and separate the hype cycle from actual results.

You may have heard of MCT oil as the silver bullet to supercharge your exercise routine, brain power, weight loss, fight Alzeheimer’s disease, and decrease sugar cravings. It provides you with energy and puts you into ketosis (see The Future of Fitness Explained: The Keto Diet if you need a refresher on Ketones and Ketosis). But MCT oil has also been accused of causing unpleasant side effects and has been called an expensive health trend whose only effect is taking your money.

What is MCT oil? Medium chain triglycerides (MCTs) are partially man-made fats. MCTs are made by processing coconut and palm kernel oils in the laboratory. Because of the shorter chain length of the fatty acids, MCTs are rapidly broken down and absorbed into the body. Unlike longer-chain fatty acids, MCTs go straight to the liver and can be used as an instant energy source or turned into ketones. Unlike regular fatty acids, ketones can cross from the blood to the brain. This provides an alternative energy source for the brain, which ordinarily uses glucose for fuel.

How can I use MCT oil? You can’t cook with MCT oil, owing to its low smoke point, which is far lower than most commonly used oils. It is most often taken as a dietary supplement. MCT oil is flavourless, tasteless, and colourless. This means it can be added to salads in dressings or used in beverages.

Does it work? MCT oil has been called a super fuel since your body absorbs MCTs more rapidly than long-chain triglycerides. They can be quickly broken down and they can be used as an immediate source of energy. This can create the mental sense of clarity that many people experience when using MCT oil. When it comes to weight-loss claims, some research suggests that replacing other dietary fats with MCT oil may be beneficial. However, MCT oil is high in calories. A tablespoon of MCT oil contains 14g of fat, 100% of which is saturated and 115 calories. Benefits like detoxification and improved athletic performance are supported by little, mixed, or no evidence.

Should I Try It? It’s very rare that I tell people to stay away from a product. But for some people, myself included, MCT oil can cause significant gastrointestinal distress. You might have seen the word “liver” in almost every paragraph of this summary. High doses of MCT oil may increase the amount of fat in your liver in the long term. That’s why MCT oil is not appropriate for people with liver damage or disease. If you have any liver or gallbladder issues, you should stay away from anything that includes MCT or uses the word “bulletproof” in its name or labelling.

If you know your health history and haven’t experienced these types of issues, you can consult with your doctor or see how your body reacts. If you feel uncomfortable, stop immediately.

More Information Please!

Try these links and get educated about the pros and cons of MCT oil:

Self-care is about self-preservation

Posted on July 29, 2019April 6, 2020 by Sol

Self-care is about self-preservation

Self-care is not just about your mental health. It’s also about caring for your physical self, by eating healthy, taking adequate sleep, caring about your hygiene, exercising regularly, etc.

Do you regularly:

Skip meals when you are busy
Use food to cope with stress
Cancel workouts to meet work deadlines
Automatically say “yes” to requests without thinking about how it will affect your schedule
Multitask when eating — working or watching TV, checking emails, or reading
Feel guilty if you are not productive

Your gut’s connection to your emotional state makes it your second brain

Posted on July 8, 2019July 8, 2019 by Sol

Gut outline on chalkboard / image source: healthbeat.spectrum.org

Your gut’s connection to your emotional state makes it your second brain

This post originally appeared November 12, 2018.

Have you ever heard of the gut-brain connection? If not, you’ve definitely experienced it. It’s that nervous feeling in your stomach when you’re in an unfamiliar situation or that full feeling when you’ve received unexpected sad news. Emotions such as happiness, anger, anxiety, and sadness can all cause a physical reaction in your gut.

The gut includes every organ involved in digesting food and processing it into waste. The gut or “second brain” can operate on its own and communicates back and forth with your actual brain. The vagus nerve controls messages to the gut and runs all the way from the brain stem to part of the colon. Hormones and neurotransmitters also connect your gut chemically to your brain.

Many contributing factors affect how your body digested and eliminates what you eat and drink. They include diet, food intolerances, lifestyle, hormones, sleep, and medications.

To maintain or restore gut health and support good overall health, it is important to maintain a strong balance of beneficial bacteria in your digestive tract. Eating a diet that includes foods with probiotic or prebiotic ingredients support a microbial health by restoring balance.

What are Probiotic Foods?

Probiotics contain live beneficial bacteria grown during carefully-controlled fermentation processes. You may already have probiotics in your diet: plain yogurt, kefir, cottage cheese, fresh sauerkraut, kimchi, kombucha, apple cider vinegar, and miso.

What are Prebiotic Foods?

Prebiotics do not contain bacteria. They contain indigestible fibers that ferment in the GI tract. There, they are consumed by probiotic bacteria and converted into other healthful substances. Prebiotic foods include artichokes, leeks, onions, garlic, chicory, cabbage, asparagus, legumes, and oats.

Are There Other Foods that Benefit the Gut-Brain relationship?

The following foods have also been shown to balance and improve the gut:

Omega-3 fats
High-fiber foods
Polyphenol-rich foods
Tryptophan-rich foods

If you’re experiencing indigestion or even if you are prone to depression or anxiety, you may want to look at your diet. By incorporating gut-healthy foods, you can begin to nurture your second brain.