Women – Fit Communications

What’s Your Health IQ?

April 26, 2021

You may not a be health expert, but you do have some idea about what “healthy” is, right? Or do you? Health information can be tricky – there are so many conflicting opinions, new information shared, “diets” or ways of eating, recommendations from government and other professionals or experts. How do you know what is right and what is just smoke? This True or False Quiz will have you answer some basic questions about health. Not trends or specific personalized recommendations but general things about health that everyone should know.

1) Vegans tend to be deficient in protein and iron as they do not consume any animal products.
2) Carbs, like rice and potatoes, make you fat.
3) Everyone should take a multivitamin.
4) Eating potatoes are healthy – regardless of how they are cooked.
5) Stress can stop you from losing weight.
6) Red wine is healthy.
7) Hormones are only important as they relate to women and menopause.
8) Adults need 6 hours of sleep per night to be healthy.
9) Sugar is sugar. It is all the same.
10) Meditation is a complicated practice that requires a minimum of 60 minutes per day to be effective as a way to reduce stress.
11) If you have been overweight and sedentary your whole life, getting healthy now will not improve your longevity.
12) Drinking water and staying hydrated is only good for your skin and weight loss.

Here are the answers!

1) FALSE: Although arguable more difficult or inconvenient for those following a vegan diet, vegans have to be vigilant in ensuring they choose foods rich in iron and protein such as dried beans and legumes, dark green leafy vegetables, dried fruits, nuts and seeds, and wholegrain cereals and breads. The key is to ensure there is some present at every meal and snack.

2) FALSE: This has been an ongoing misconception for years. Carbohydrates are actually one of the three main building blocks (macronutrients) that make up all food. Protein and fat are the other two. These macronutrients are essential for the body to function. What is important when you are choosing carbohydrates is what nutrients they have in them – to ensure they are providing the most benefit to yours body.

3) TRUE and FALSE – This one is tricky. It mostly depends on what your diet is like. If you are able to get all of the necessary vitamins and minerals your body needs through food, then you probably don’t need one. However, most people tend not to be as “perfect” in their food intake – let alone have the time to cook all of that food – necessary to check off all of the vitamins and minerals on a daily checklist.

4) FALSE: This one should be easy to answer. HOW food is cooked or prepared is just as important as the type of food you eat. For example, with potatoes, a baked potato (without all of the “fixins” like butter, sour cream, bacon) is much healthier than French fries which are deep-fried and full of saturated fat and sodium.

5) TRUE: Stress can lead to unhealthy stressed induced behaviors such as overeating, exercising less, emotional eating and sleeping less. When our bodies are in chronic stress response, meaning we are stressed about 70% of the time, our cortisol levels are in a constant heightened state. When this happens, are cells are inflamed leading to chronic inflammation. Our body holds onto things, like fat cells, when we are chronically stressed and chronically inflamed. This makes it next to impossible to lose weight when we are chronically stressed out.

6) TRUE: YES! (thank goodness given the past year!) Research suggests that drinking an occasional glass of red wine is good for you. It provides antioxidants, may promote longevity, and can help protect against heart disease and harmful inflammation, among other benefits. Just remember though that this is limited to red wine (not all alcohol) and a glass of wine (5 oz) – not half or full bottle – per day!

7) FALSE: Hormones are so much more that something teenagers are full of and menopausal women wish didn’t exist (ha ha!). Hormones are your body’s chemical messengers. They travel in your bloodstream to tissues and organs to help them do their work. They affect growth and development, metabolism, sexual function and mood. When they are out of balance, they can lead to weak bones, diabetes, weight gain and a list of other problems.

8) FALSE: Sleep is SO important to be healthy. It is recommended that adults need between 7 and 9 hours of sleep per night. Babies, young children, and teens need even more sleep to enable their growth and development. People over 65 should also get 7 to 8 hours per night.

9) FALSE: The biggest different between sugars are “natural sugar” – those found in foods such as fruits and veggies and “added sugar” – those that are added to a food during the manufacturing or cooking process. Natural sugars have fewer calories and less sodium with a higher water and nutrient content than added sugars. Added sugar on the other hand, does not contain protein or fiber, which causes your body to digest them even faster and spike your blood glucose levels which are linked to major health issues.

10) FALSE: A huge stress reducer, meditation is often misunderstood. Meditating doesn’t mean you have to be a hippie or a yogi or a zen master! In fact, the process of meditating is straightforward and easy: simply sit and practice. You can do it anywhere and it can be as quick as 5 minutes. There are many apps such as ‘Calm’ and videos on YouTube that can help you get started. You will be glad you did!

11) FALSE: Don’t let your past define you. It is never too late to make a change to be healthy. Anytime is the best time to make YOU a priority and put your health at the forefront. Be brave. Ask for help. You got this!

12) FALSE: Although drinking plenty of water can help improve skin appearance and weight loss, it does so much more than that. Your body depends on water to survive. Every cell, tissue and organ in your body needs water to work. It is essential to the healthy function of every system in your body, including your heart, brain, and muscles.

So? How did you do? If you got all answers correct – amazing! You are well aware of what your body needs for optimum health. If you didn’t get all correct but got most – good job! Keep educating yourself on what you can do to take your health to the next level. If you didn’t answer any correctly or just a few – don’t worry!! The fact that you took this quiz is evidence that you are aware of your own health – which is better than most people. Now you just need to learn more and perhaps get some additional help to get you where you want to go.

No matter where you scored on this quiz, remember no one is perfect. Everyone is at a different stage in their health journey. Congratulations on taking steps like doing this quiz, reading our blog and newsletter and choosing YOU!

If you ever need some more personalized, detailed assistance in your nutrition and healthy lifestyle, contact Andrea at Best You Nutrition.

COVID-19 – Anxiety in Kids

June 15, 2020

Our new normal of COVID has undoubtably affected everyone. As adults, we have lost jobs, moved work to home, or have become a front-line worker. Parents have become teachers or stay at home “working parents” a top of our already demanding work and life schedules. We have become hyper-sensitive to sterilization and cleanliness, we are wearing masks and keeping our distances. There is no doubt that these changes are creating anxiety within even the most chill of people. For those that were already experiencing anxiety, these changes are taking things to a whole new level and come with its own set of challenges.

Our children are not exempt from this increased anxiety. Think about it… our kids were ripped out of school, out of activities, away from their friends and even their normal routines. Now add on the threat of “the end of the world” and discussions about daily cases and death tolls. All of this is in a home where parents are stressed to the max with all of their own personal issues surrounding the pandemic. Even as the restrictions are lifted, it is met with its own set of stressors such as wearing masks, fear of touching anything and getting back to school – with people they haven’t seen in months. This is enough to make even the most laidback child a nervous wreck.

It is difficult enough for adults to recognize anxiety in themselves, let alone reach out for help. As such, children are at a much bigger disadvantage. They likely don’t even know what anxiety is, let alone how to ask for help or how to deal with their feelings. Even those kids that do reach out may not be received with an open-minded and supportive response. And those parents or caregivers that do want to help their children, may have no idea how.

So what can we do as parents? Well as a mother, I have done quite a bit of research on the subject and here is what I would suggest:

- Have conversations with your kids and ask them how they are feeling about “all of this”. Listen and don’t undermine or write off their worries. “You don’t have to worry about that” and “you’ll be fine” is not necessarily going to work. Their fears may not be as irrational as you think. I mean, did you think we would be here six months ago?
- Don’t talk about, or watch the news with your kids. Kids don’t need to know case numbers or death tolls. Nothing that they hear will help to protect them and it will likely only increase their worries.
- Do confirm that it is perfectly normal for them to experience the feelings that they are having. They shouldn’t feel badly about how they feel. Confirm that they are always able to come talk to you about this (or anything!)
- Don’t ignore that we are in a very strange environment. They know. DO tell them about all the steps you, your family and school are taking and as scary as all of the precautions are, that they are being done to keep them safe.
- Introduce them to “Deep Breathing”. The sheer act of slowing down and consciously breathing is one of the easiest ways to relax and help gain perspective. Try either of these sites for some neat ideas that are made for kids. yoremikids.com and copingskillsforkids.com. The second one is a great resource for parents in dealing with COVID-19 specific anxiety. It gives ideas for plans and strategies to combat a variety of feelings.
- Look for help. There are SO many free services and exercises available on line. One that I think is great is from Anxiety Canada. They have many things directly related to and for children and youth.
- Finally, try to give yourself a break and be a good role model. Show your kids how to relax and how to positively deal with stress and anxiety. They will learn more from watching you than listening to you.

It is likely that most children, teens and adults alike will or have experienced some level of anxiety as it relates to our new situation and the pandemic. If you are thinking that this is perhaps something more serious that should be addressed, there are many resources available to help. Here is a link provided by Rupertsland that is full of resources.

Remember, if you are reading this, you are showing that you love your kids and want what is best for them. That makes you a super parent so for doing that so go easy on yourself – you’re doing a great job!

Our Top Skincare Tips for Women Over 35

January 5, 2020

Aging is a fact of life. And if you’re lucky, you’ll be blessed to do it for many, many years. But let’s be real – most of us want to stay looking young and having that fresh-faced glow. From genetics to lifestyle factors, there are so many elements involved in maintaining younger looking skin. A few key lifestyle factors include daily exercise, not smoking, limiting your alcohol intake, sleeping eight or more hours per night, and keeping your stress levels low.

At 42, I definitely look younger than I am. I am often asked what my secret is to younger looking skin. The above lifestyle factors are definitely important, but some specific nutrition and skin care regime moves really help. In this week’s blog, I will share my favorite anti-aging skin care tricks with you.

Nutrition plays an important role in how your skin looks. Caring for your skin from the inside out. To me, that means few if any refined or processed foods, little to no sugar, little to no meat. Things to add would include eggs, avocados, hemp seeds and coconut oil. Drinking plenty of water to keep you skin hydrated is also really important. Overall, increasing the antioxidants in your diet with fresh fruits and veggies is also key.

Next, the weather elements can wreak havoc on your skin in Canada. Think about how your hands feel on a cold day if you forget your mitts. They feel dried out, sore, and even cracked. The same thing happens to our faces and necks if we don’t cover up. In the summer, the sun can do tons of damage too. Ensuring you use a moisturizer with an SPF of 30 or more is key. Cover up with a hat and high-quality sunglasses, or stay in the shade if you can – the more exposure to the sun the older our skin will look.

In terms of skin care, I try to keep it simple. One of the most important things we can do for our skin is to ensure we wash our faces and remove all of the makeup every single night before we go to bed. I try my best to be chemical free in my home and with my skin care products, so ensuring I use a gentle wash that is glycerin, paraben and sulfate free is important. I also like to read the ingredients to see what is really in there.

Next, I use a gentle exfoliator two to three times per week. In the summer, it is really important to do this at night NOT during the day, as that leaves your skin wide open for more damage. I use ‘Everyone for Every Body Face Exfoliator and Mask’. It’s super affordable and gentle on my skin…I have sensitive skin, so that is important when I am looking for great skincare products. Exfoliating gives your skin a young glow and leaves your face feeling fresh and healthy.

Once my skin is clean, I use Clinique’s Clarifying Lotion. It is a true game changer for great skin. The purpose of this step is to take away flakes and refine pores to showcase a clearer complexion. It removes dead cells from the surface of your skin helping moisturizer immerse deeper into your skin.

Once every week or two, I like to use Brie’s Botanicals Renew Serum. I have oily skin, so my face works best if this is used about every ten days. Her entire skin care line is really terrific, she is a local Winnipeger and a total gem of a human. If you haven’t used any of her products, I would strongly recommend checking them out here.

The final step is moisturizer! I honestly sometimes feel like I have tried the majority of what is in Sephora for this one. I need something that is not going to clog my pores, is anti-aging, has an SPF (daytime), and has little to no chemicals in it. I’m sort of high maintenance! For daytime, I use Origins Plantscription SPF 25 and I absolutely love it. For nighttime, I found this super cool Canadian company called Annanda Chaga Mushrooms. From my many years in the sun and not always protecting my skin, I started getting brown spots on my cheeks in my late 30’s. I wanted to do something about it that wasn’t going to chemically peal my face off! This company has a terrific nighttime moisturizer called Chaga Mushroom Skin Cream. I’m obsessed. Use this code to get 10% off your order if you’re interested in trying them out.

Every person’s skin is different. While we all want to have beautiful, glowing skin, it is also important to remember that we earned every single one of those laugh lines and wrinkles and they are beautiful.

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The Scoop on Poop

November 13, 2019

I wonder why children have such a fascination with their poop. They like to talk about it, they like to show it to anyone who will look including parents and siblings. Whether it floats or sinks, is green or brown, thick or thin, they have to let you know what’s up.

I’m not sure at what age this no longer become socially acceptable to talk about your poop out loud. Even my 10-year-old calls me into the bathroom from time to time to show me her poop. Maybe this isn’t a normal thing and it’s just my family that does this? If you’ve ever had a child that has had issues with constipation, then you more than likely have seen your fair share of poops and have requested to see it on the daily. Gross, I know.

Regardless of when we stop talking about it as children and grown-ups, we all need to ensure that we’re having a look at our “bowel movements” as an indicator of what’s happening inside of us. Good or bad, we need to see in order to know when it may be time to either change something in our diets or seek medical attention.

Poop, (aka stool or feces) is a normal part of the digestive process. Poop is made up of waste products that are being eliminated from the body. It may include undigested food particles, bacteria, salts, and other substances. Poop can vary in its color, texture, amount, and smell. Differences are fairly normal and most times you see changes (including on the colour chart below) they usually resolve in a day or two. However, some changes in poop indicate a more serious condition.

So… what is “normal”, healthy poop?

Well to start, it should not be very difficult or painful to pass. It should be brown (medium to dark), have a soft to firm consistency and come out in one piece or a few pieces. If you there is blood in your stool get medical attention right away.Most people go once per day, some twice – some even more or less. However, it is suggested that, at minimum, you should go at least 3 times per week.

What colours can and should poop be? Other than brown, there are a whole array of colours your poop can be! Here’s an easy chart to see what colour means what and why it may be happening…

Colour of Poop	Possible Concerning Reason as to Why?	Other less concerning reasons as to Why?
Black	Gastrointestinal Bleeding	Iron Supplements, black licorice, bismuth medication
White or Gray	Liver or Gallbladder Issues	Anti-diarrhea medication may cause this.
Green	Too much bile and not enough bilirubin.	Spinach, kale, or other green foods.
Red	Gastrointestinal Bleeding	Hemorrhoids or after eating beets, red berries or tomato juice.
Orange	Blocked bile ducts	Rifampin Antibiotic can cause orange poop or eating orange foods rich in beta-carotene – carrots, sweet potatoes
Yellow	Too much fat – possible absorption issues or difficulty producing bile.

Most people will experience variations in color at some time. Usually, this is because of diet or some other minor cause. However, anyone who experiences changes in poop color that last for two or more weeks or has red or black poop, should see their doctor.

The point of all this all is not just to say the word poop 17 times in one blog (believe it or not!). We all need to monitor any changes in the smell, firmness, frequency, or color of our own poop as it can indicate if there is a problem. Don’t be scared or embarrassed – check out your poop (18!) daily!

Jeanette Duncanson – A Woman Soaring in Manitoba Business

September 9, 2019

At Fit Communications, to say we are passionate about supporting strong, powerhouse women is an understatement. We love sharing information specifically for women about nutrition, fitness, parenting and business. Over the summer, two articles really hit home with us that we shared throughout or social media. The first, from Forbes Magazine bringing light to the fact that Serena Williams in the only female athlete in the Top 100 Paid Athletes in the World. And in fact, she’s ranked pretty far down the chain for such a well-recognized and established athlete at #63.

The second article was from the Winnipeg Free Press showcasing the top 10 City paid Winnipeg positions – whereby ALL were male.

Between the two of these articles it had us shaking our heads asking WHY is there still such a disconnect? Why is the hill for women still so high to climb? And better yet…who is doing this RIGHT?!

With our boutique marketing agency, we work with some of the largest food manufacturers in the province. In doing so, we get to meet some really great people who are mega passionate about what they do. Case in point? Jeanette Duncanson with Sysco.

I met Jeanette is a meeting with one of our clients, and she noticed my notebook was from SHEDay. In February of this year I was asked to be part of a panel on health, to the sold-out SHEDay conference. I was there to give my thoughts on physical health. It’s such a massive topic, with so many elements, and I was thrilled to be a part of the day. Jeanette and I quickly realized we had lots in common so I thought it would be great to sit down with her another time to chat about Winnipeg women in business.

Jeanette, a born and bred Winnipegger has been with Sysco for fourteen years, and currently in the position of Regional Marketing Manager for Sysco Prairies. A mother of two, she has seen the company grow not only in Manitoba, but across Canada in massive ways.

As it turns out, Sysco is one of the companies that is totally ‘doing it right’ when it comes to women in business. Some of their highest ranked positions in their company are held by women. To name a few, the President of Sysco Prairies is Kim Doherty; VP Corporate Multi-Unit, National Sales is Janice Gagnon; VP of Merchandising is ChristineMoroz; and VP of Field Sales & Marketing for Canada is Sarah Anseeuw.

With over 300 people employed in their Winnipeg site alone, and the largest food supplier in Manitoba, Jeanette is part of a massive team doing big things in our province. Sysco is truly an A to Z business. They can supply a business with everything from paper to food to training to equipment. They have a full business resource team, specialists, and culinary resource team all there to help businesses thrive and grow. They are more than just an order taker and order maker kind of company. From leadership training to cost control to help building menus, Sysco is there for their customers in every way.

I asked her what she thinks makes Sysco different, especially as it relates to women in business. Jeanette said, “Kim Doherty has played a huge role in having females put into power positions. She helps put strong confident women in these positions, she’s a role model and mentor and helps pave the way for other women. Not only for Sysco, but for the food service industry overall. Diversity, inclusion, and the Women’s Food Service Forum are all big pieces of Sysco culture. They are a broad, open minded company that strives to be a leader.”

There’s a saying ‘We can’t be what we can’t see’ when it comes to kids, especially girls, when talking about having role models in place. If a girl only sees women as hairstylist, nurses and teachers (which these are all incredible positions don’t get me wrong!) then she might not be able to see herself as a lawyer, a doctor or the Prime Minister of Canada. We need to showcase the women in these positions more often to young girls so they can have big dreams for themselves and truly feel like there are NO limits on what they can be or achieve.

According to Jeanette, the best way to do this is to be passionate about what you do. The rest will come if you follow your passion. Give things your all, follow your dreams, don’t give up, work hard and stay dedicated. Sysco is a place that really encourages its team and employees to grow and continue to learn. She loves that. For not only her work life but for her own self development. The better ‘Jeanette’ she is, the better employee, mom, friend, all roles – she will be.

We love writing stories about women in our community who are killing it. If you have someone in mind who you think would be great for us to write about, let us know! You can sign up for our newsletter here or email us at info@fitcommunications.ca

Losing Weight After 50

June 26, 2019

It may seem like as you get older, losing weight gets increasingly difficult. It’s easy to blame our age or slower metabolisms as to why we aren’t looking or feeling as good as we want. Well unfortunately this is no longer a good excuse. Even though your metabolism may have slowed down, your weight gain is mostly due to being less active and having muscle loss. Fortunately, these are two things we can do something about.

Do we have the time and energy to work out as much as we did when we were in our 20s? Ummm no. Those were the days when we didn’t have kids, weren’t in the thick of our careers and had much more free time.

But now that we are in our 40s and 50s, we have to make our health a priority. We have to carve out time and pay attention. We have to set goals and get to work.

Here are a few things to do to help you be successful in achieving your fitness or weight loss goals:

Set more than one goal. Don’t just set a goal based on the scale. Set goals to include a fitness component (example: jogging non-stop for 20 minutes) anda nutrition component (example: drinking 6 cups of water a day). Setting a variety of goals will help you feel more frequent success and positivity and help to keep you staying on track.
Talk to the professionals. First of all, consult your doctor to ensure you are healthy enough to start an exercise program or if you have any specific issues that need to be considered such as IBS, Diabetes, or injuries (current or past). Make sure you are honest with all professionals you consult about your issues as this will ensure you are safe and programs are tailored to you. Some people you may want to consider hiring either for a one time or multiple sessions include personal trainers and dieticians/nutritionists. Let’s face it, if we were experts in these areas we wouldn’t be needing to get some help here. These pros can make the process much more enjoyable and increase your likelihood of success.
Get moving – more often. Seems pretty basic but it’s a big move. Take the stairs, walk around on your coffee break, plan a coffee walk with a friend rather than sitting and sipping. These will all help to increase your metabolism.
Workout. A few things about working out:
a. Do something fun – whether it’s a dance class or swimming, find something that you enjoy doing – it will make all the difference.
b. Buddy Up – whether it’s a friend or family member you meet for your workouts or a group fitness class, getting your sweat on with others makes you more likely to stick with it as you are accountable to others.
c. Add weight lifting to your routine. This is especially important as we get older. Not only does this help with maintaining muscle to aid in keeping our weight gain at bay, it also helps with balance.
Nutrition is so important! This is probably going to make the biggest impact on your weight loss. A few things (other than talking with a certified dietician/nutritionist) to consider:
a. Be mindful about what you are eating, how much and when. It’s easy to scarf down an entire bag of chips subconsciously while watching Netflix!
b. Increase your protein intake. Getting enough high-quality protein in your diet is not only important for weight loss but also critical for stopping or reversing age-related muscle loss. Some examples include lean meats, protein shakes, beans and legumes.
c. Drink lots of water – try to have this be your more frequent drink of choice!
d. Eat whole, nutrient dense foods – vegetables, fruits, nuts, seeds, poultry, fish, legumes, and whole grains, are packed with nutrients essential for maintaining a healthy body weight, such as fiber, protein, and healthy fats.
e. Cook more at home and eat out less. Know what you’re eating. Eating out often usually means eating high fat, sugar and salt and highly processed foods. This will likely save you money too!
Sleep! Not getting enough quality sleep may harm your weight loss efforts. Many studies have shown that not getting enough sleep increases the likelihood of obesity and may hinder weight loss efforts.
Finally, be patient. Just because you start on a path to a better, fitter, healthier you, doesn’t mean it is going to happen quickly. It takes time. But it WILL happen. Just be patient.

Just because you haven’t made yourself a priority in the past, doesn’t mean it has to stay this way. You are worth the effort.

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Our Spring Inspiration – Shauna Muldrew

March 29, 2019

Last month I had the privilege of being part of a health and wellness panel at SHEDay 2019. I was able to share a few of my favorite tidbits about physical health. One of my favorite parts of the day was the energy and motivation from the room of 1700 people, almost all women. I was lucky enough to meet some exceptional people throughout the day, one of them being Shauna Muldrew. Shauna is the Owner of Infinity Nutrition and Health Coaching.

I have been following Shauna online for a while…other than basically having my dream body, she is super smart with her advice that she gives when it comes to nutrition, working out and the holistic approach to it all. So, for me, it was super cool to connect, and we decided it would be great for me to interview her for our Fit Communications blog so we could share some of her terrific story of inspiration and knowledge for our readers.

Shauna grew up as a really well-rounded athlete playing all types of sports. At 10 years old she decided she wanted to play baseball not softball. The problem was that at that time, there were no girls’ teams for her to join. She convinced her parents to let her play anyway, and off she went. Although the only girl on the team, she didn’t care as she was doing what she loved.

Over the years she continued to play a host of sports including soccer, softball, karate, and numerous school sports like badminton and basketball. She was the Athlete of the Year in her graduating high school year of 2003, and went on to continue with senior women’s basketball and various softball teams. To this day, she plays on a competitive women’s softball team, who won gold in the National Division C Slow Pitch Tournament this past summer.

But it doesn’t stop there. Shauna also has been exposed to the gym for over a decade, with a lot of experience when it comes to cardio, weight training, and group fitness classes. Because of her extensive history with both sports and fitness, she has maintained excellent health throughout most of her life, and continues to make progress with her own personal health and fitness goals.

Just over two years ago she decided to take the plunge to starting her own business, Infinity Nutrition and Health Coaching. With now two locations to serve Winnipeggers’ she is totally killing it. Let me say that again – she has opened TWO LOCATIONS in TWO YEARS!! I think that’s super badass and inspiring. The services include custom meal and workout plans, weekly sessions to include nutritional support (meal prep tips, healthy recipe ideas, etc.), personal training, progress tracking (weekly weigh ins, body composition analysis), and a focus on other domains of health such as sleep and stress.

With over 80% success rate for her clients’ goals, I asked her what her three biggest pieces of advice would be for people on their health and wellness journey.

Do not underrate the importance of good nutrition. For many people, more results will derive from good eating habits more so than anything else, even sometimes exercise. That means incorporating nutritious food, portion control with an appropriate caloric intake that aligns with your goal, and minimizing risky choices such as fast food and alcohol.
Do not expect quick results! It takes time to build new habits and progress in the right direction, and many people think that change can happen overnight. Commit to a minimum 3 months of consistent healthy choices if you’re serious about improving your health.
Always challenge yourself with your workouts! If it doesn’t challenge you, it doesn’t change you. This is also important to avoid becoming too complacent and hitting a plateau.

I think this is all such great advice. So often people are looking for a magic pill or wrap or diet to get them to a smaller size or healthier place in life. It just doesn’t work like that. It’s really all about having a healthy lifestyle. That doesn’t mean you’re never allowed to have a piece of pizza or birthday cake ever again. It means that you need to make choices that can last a lifetime when it comes to your nutrition and physical fitness plan. Eating nutritionally dense food, doing workouts that you love that challenge you, and doing the 80-20 rule – 80% of the time you are making healthy choices, 20% maybe not so much. Then get to 85-15 and eventually 90-10. Your energy, sleep and mood will also really improve – not just the way you look!

The other thing that Shauna talks a lot about that I totally love is about being more proactive than reactive. Many people wait until bad things happen in their lives (heart attacks, strokes, diabetes, etc.) before taking their health seriously. There are so many things we can and should be doing to reduce the risk of disease that are within our control. Don’t ignore the importance of healthy living. Don’t ignore the power that health holds over our longevity. And don’t procrastinate when it comes to doing something about it. These things generally have a way of catching up with you – and the longer you wait, the sicker you get, and the older you become, the harder it is.

I just love that entire mentality.

Like us, Shauna is inspired by strong-minded females who are determined, fierce, and empowered. This isn’t much of a surprise to us as it looks as though that is exactly who she is and who she looks up to. In April her second location is set to open in Winnipeg and we can’t wait to check it out. Such perfect timing as we always find Spring time to be a time where we want that extra boost for the gym, or need a re-set from our ‘winter ways’ of activity and nutrition choices.

If you’re interested in learning more about Shauna and the services she offers, check her out online on Instagram, Facebook, or book a Consultation with her through her website here.

Wishing everyone an inspired and healthy Spring!

Don’t Let the Door Hit You on Your Way Out!

September 11, 2018

Before I had my third child, I admittedly used to (quietly) mommy shame a few moms out there that were super excited about the first day back to school. I wondered why they didn’t want to spend as much time with their kids as possible. Because before you know it, they’ll be too cool for you and busy with friends, school, sport and everything but you.

Didn’t they enjoy making all of those special summer memories with their kids? Ice cream runs, trips to the beach, water balloon fights, lazy days, camping, picnics, movie nights? I secretly thought that maybe they shouldn’t have had kids if they didn’t want to spend time with them.

Well that was then. My opinion on this topic has since changed – drastically! After having my third child things have changed in my mindset on it all. I am now on the other side of the fence. I understand why businesses market to parents with the comparison of back to school with the joy of Christmas – “it’s the most wonderful time of the year.” I now get it. It really IS wonderful. Don’t get me wrong – I love my kids more than I could have ever imagined AND I love spending quality time with them. It’s wonderful because at the end of the nine weeks (but who’s counting?!) of summer break, I’m totally exhausted and dreaming of getting back into a normal schedule and routine.

Summer break is amazing because we get to do all of those super fun things with our kids that we can’t normally do throughout the cold depressing winter. But the fun times are in between days of anxiety, stress and exhaustion. It’s a job in and of itself juggling what the plan is for childcare while you work or finding things to keep them busy and entertained so they don’t and spend 12 hours a day on their electronic devices.

Whether you are working full time and have your kids in daycare or sport and activity camps, or you’re a stay at home parent who now needs to be a nine-week full time entertainer, the struggle is real. Sunday Mimosas seem to be a bit of a need to help you from going bonkers – and don’t worry, there is no judgement on that or on the parents who sneak in a cooler to the splash pad. I get it. Big time.

Even for those parents with teenagers – they are still having to drive here and there and make sure that they’re not either burning the house down, having people over or spending 25 hours a day on their phones or gaming device.

Then there’s the whole food thing. I remember being so excited at the end of the school year about not having to make lunches for July and August. This was an illusion because since the first day off, I started to wish I had to make ONLY one lunch and two snacks for school. This summer felt like I was making morning snack, breakfast, brunch, snack, lunch, snack, another snack and then dinner – and then two more snacks!! Seriously?! Where do you put all this food?! You’re 50 pounds…do you have a hollow leg?

So this September, I joined the moms I secretly shamed and honestly didn’t even care that it was the end of summer. I was just so excited to be able to get us all into a normal routine. I’m now singing the praises of Back to School!

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Shannon Jones – Our Summer Inspiration

August 14, 2018

Do you ever meet someone and right away want to learn so much about them and from them? This is was the case for me with Shannon Jones. I first met Shannon at a fundraiser for Winnipeg youth from the inner city about five years ago via her husband Miles, and a long-time friend from the University of Manitoba ‘Arts’ degree days. She just had a vibe about her that resonated with me. We became friends on social media soon thereafter and that vibe has rung so true. Shannon is a strong, kind, loving soul of a human being doing an exceptional job raising her three young girls. In this week’s blog we wanted to feature Shannon to spread the word about her incredible story.

Shannon grew up as a competitive gymnast, and it gave her the very happiest moments of her childhood. The gym was her second home, providing a source of stability that was lacking at home. After retiring from gymnastics she missed the exercise, building a strong body and mind, and as she says, “burning off the crazy!”. As past national and international level athletes, we absolutely positively can relate!

Shannon tried a few things to invigorate her fitness love again, but it took some time. At the age of 38 she tried CrossFit for the first time and has never looked back. It’s proven to be exactly what she needs as both a physical and emotional outlet for this mom of three.

Keeping up with the Jones’ is no easy task. Their three girls, London (11 years), Hartley (9) and Parker (4) are all super busy and beyond motivated. London is often reluctant to try new things, but with a little prodding she always finds something to love in every activity! She plays hockey and trains CrossFit, loves going to camp, and wants to study to be an Architect.

Hartley is a force to be reckoned with! She is strong, intense, self-motivated, and fiercely determined in all that she does. She is a competitive gymnast, has been selected for the High Performance training path, and confidently tells them to start saving our money for the LA 2028 Olympics, “because you definitely have to come watch my first Olympics!!”

Parker is 4 affectionately nicknamed BammBamm. She is ridiculously strong, and not at all concerned with being delicate! Parker loves to swim, and bounce on the trampoline, and do just about anything active! Last year, Parker was diagnosed with Autism with Language Impairment, which clarified a lot of issues, but also made clear that structured sport is likely not in the cards for her. However, through the amazing people and programs at the Canucks Autism Network, she has since started to learn to participate in swimming and skating, albeit on her own terms.

As both former athletes themselves, Shannon and Miles were very clear on wanting to have their girls experience as many sports as possible growing up. They felt so many tremendous benefits from a life with sport, and wanted to ensure they gave their girls the same opportunities for growth, strength and confidence they received. With London playing hockey, it has at times been a struggle playing on co-ed teams, not because of unfair treatment more so regarding an unfair culture. Girls being ‘tolerated’ rather than accepted, in turn making it difficult to develop a sense of a sport community for the young girls.

“We believe that sport participation is just as important for kids as school. Through training and competition they learn so much more than just a game; they learn to set short- and long-term goals; to be a great teammate; to manage their feelings in the face of both success and defeat; to be proud of their effort first, results second; to develop a healthy relationship with their Coaches; and most importantly, that at all stages success is earned, never an entitlement,” says Jones.

It hasn’t been an easy road for the family. Together they have faced a housing disaster, multiple life-threatening illnesses, uprooting to move across the country, Shannon’s medical retirement, and now trying to help their littlest to develop. Building resilience was the only response to it all while remaining honest about life. That it is not easy, it is not fair, and it is not predictable, but they can lean into each other and rise above it. Shannon often says ‘life is hard, love it easy’ and that rings in my ear every time I personally face any challenge.

The strength of their family runs deep in their veins. Hartley was diagnosed with Epilepsy as a baby, and has been through hell and back…and back again. From the endless medical procedures to the mind-numbing medications, this nine-year old is a pint-size super hero. But that along with her fierce love for gymnastics has made her set goals, crush them and set new ones often. Couldn’t we all just put her in our pockets as a reminder to be such a badass?

The Jones family moved from Winnipeg to Kelowna for a host of reasons two years ago. While they miss so much about Winnipeg, it has been a great move. When they arrived 2 years ago, Hartley required so much medication that she was unable to complete a full day of school, and was not developing academically. By changing their lifestyle, her treatments, and their surroundings, this child is now thriving academically, is medication-free, and is training in a national gymnastics development program. I’m sure they would have moved to Mars for results like this if they had to! Because THAT is what love and family are all about. Sticking together, rising above, and doing it with endless love and dedication in your heart.

I asked Shannon what her biggest dream for her girls is. It’s a tough question to pose to any parent, but she nailed it. “Honestly, that they truly know that they are loved. If we get that right, the rest will be easy.”

Girls Participation in Sport

June 26, 2018

Last week we put out a media release surrounding girls in sport in Canada. According to the Canadian Association for the Advancement of Women in Sport and Physical Activity (CAAWS), 41% of girls between the ages of 3 – 17 do NOT participate in sport. More startling is that by the age of 10, if a girl has yet to participate in sports, there is only a 10% chance that she will be physically active as an adult.

We at FIT Communications are looking to change this by providing more options to parents for their girls to participate in sport and activities in Winnipeg this summer. Our FITGirls programming has created a free online list for parents to find these opportunities which also provides discounts to activities. The FITGirls Directory consists of organizations that believe in our city’s girls and the benefits of sport and fitness in their lives. They are diverse in their programs but consistent in their delivery of quality programs for those looking for a unique and super experience.

In addition, we have put together a listing of summer camps for parents to choose from – encompassing a wide rand of activities – from synchronized swimming to Skyzone trampoline camp.

We know that participating in sports improves girls’ confidence and self-esteem, while providing them with the lifelong skills of healthy living, team work, time management and so much more. We want to provide as many opportunities for girls in our city as possible with our FITGirls programming.

We are beyond grateful for the local and national media coverage we received, including Winnipeg, Toronto, Calgary and Edmonton. Here are a few of the media spots for you to see:

Global News – Winnipeg Team Promoting Ways to Get More Girls Active In Sports

CTV News – FITGirls Directory & Summer Activities in Winnipeg

CityNews TV – Encouraging Young Girls to Be Physically Active

CHVN – Young Girls Lacking Physical Activity

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