September Monthly Challenge

Take a few moments for yourself in this September monthly challenge. With fall schedules starting, and the chaos that comes with back to school, Guided Fitness is bringing you a monthly challenge that will help centre and calm you before your day, and after your day.

Details of the September Monthly Challenge:

Every morning when you wake up, before you check your phone, take 5 minutes to meditate, sit in silence, organise your thoughts, meditate, whatever term you want to use to describe it. You can set a time if you need to.

Repeat this before turning in for the night. Take five minutes and reflect on the day, or just let your mind go blank.

Wellness Dimension:

I am always about the dimensions of wellness and this daily practice touches on several. It can help you emotionally, spiritually, and socially. Centering yourself will make you more patient.

Can Kids do the September Monthly Challenge?

This is a great habit to introduce to children. However, depending on their age, you might have to perform the challenge with them. You can make it a game during your morning routine, while preparing breakfast or lunches or whatever your morning routine is. This will help them with the rest of their day and potentially teach them healthy coping strategies for the future.

As an adult, don’t you wish someone showed you that it was not only okay to take time for yourself, but also encouraged it?

Are you ready to take on this challenge?

Encourage friends and family to join in and try it out. Share your experiences with us. Do you hate sitting in silence? Do you love it? Are you having trouble finding the time? Let’s support each other throughout this month and find ways to encourage everyone to find some peace and time to themselves.

You can follow our social media for tips and tricks throughout the month

Enjoy the challenge.

Weekly Challenge: 250 Minutes of Movement

Guided Fitness’ weekly challenge begins tomorrow. This week, 250 minutes of movement this week! For those of us who find ourselves not moving enough, this is a great way to keep track for the week and find more moments to add in movement!

Notice how this is not “exercise” or “cardio” specific. I just want people to make an effort to move some more! Whether it is a class, a walk, doing squats at your desk, anything that has your body moving around.

250 Minutes of movement for the week!

250 seems like a huge number, but if we look at it on a daily breakdown, it is only an increase of 35ish minutes. Completely doable!

So let’s get ready to move, #MovementChallenge. Try a new group fitness class, take the stairs, or simply dance around the house 😉 The possibilities are endless.

Weekly Challenge, 250 minutes of movement

Turn your New Year Resolution into a Goal

Why bother turning your New Year resolution into a goal? We are approaching that time when New Year Resolutions fade into the background as distant memory… Memories slowly fading, motivation declining as previous routines begin to set in again. It’s okay, that is kind of the nature of resolutions. The intentions are always good, but because we didn’t change them into goals, we lose interest or find them too difficult.

The reality is most Resolutions do not translate well into goals. What I mean by that is… A goal is best when laid out as a S.M.A.R.T. goal. It is Specific. Measurable. Attainable. Relevant. Timely.

So How Do We Change our New Year Resolution into a Goal

Well, let’s look at your resolution. It is an amazing starting point.

Step 1: SPecific

Let’s try to make it a bit more specific. If your goal was to lose weight, great. How much weight?

Step 2: Measurable

See how that becomes measurable? While the general idea of losing weight is measurable, it is not specific. Find a number, something that can easily be measured or counted.

Step 3: Attainable

So let’s say, you want to lose twenty pounds. Great, that is attainable depending on your starting point. If it feels like too much, then all you have to do is adjust the amount or your can play with last step, Timely. Extent your timeline before solidifying your goal. You can ask other people if the goal seems attainable, like medical practitioner, nutritionist, your personal trainer 😉

Step 4: Relevant

Is losing twenty pounds relevant to you? Is this something you have wanted? Or is it something you put as your resolution because it seemed like a good idea? Make sure your goal is relevant. You want to lose the weight. If it is not relevant, find another goal, or find a way to make it relevant for you.

Step 5: Timely

Make your goal timely. Give yourself a timeline. You want to lose twenty pounds, but in how much time? Saying two weeks, makes no sense, not attainable, nor is it healthy. Something like 10 weeks, that is attainable and healthy. Two pounds every week.

Turn your New Year Resolution into a goal. A SM.A.R.T. goal

I have changed my New Year Resolution into a goal, now what?

Preparation is key. What do you need to succeed in the clear, S.M.A.R.T. goal you have set yourself. If we continue with the 20 pounds lost, then you will need to look at increasing your activity and, most importantly, reducing your calorie intake. Weight loss is all about food, exercise plays a small role in comparison. So think about what foods you can start to limit. I am not a fan of cutting out completely permanently, but look at what you can reduce, or change your relationship with. These small little thoughts and calculations will help you reach your goal.

Write your smart goal down, create a vision board with the things you need to remember. If you slip up, you will have a reminder why you are doing this. A slip up is not the end of the world, there is time to accomplish what you want, the trick is not to wait, that will accomplish nothing, but trying, trying is the way to go.