Message from your Coach
Location change for BC
Studio Closures
Fitness Challenge
Knee Pain Workshop

Personal/Group Training Opportunities
Fitness Schedule - January 2023
Class availability
Walking Club
Book Recommendation - Breath
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January 2023

Message from your Coach

New Year's Resolutions

Tis the season! January is a popular time to start new activities, stop eating bad food, start eating good food, set new goals... How did that work for you last year? Did you stick to it? Did you achieve your intended goal?

Research says, we mostly fail at our New Year's Resolutions. Not because we are undisciplined or lacking focus but because we didn't establish the habits that will get us to the goal. Its kinda like saying, " I am going to find the treasure but without a map/stepping stones.

There are many ways to do this but the two that I think are the most important and are in line with researcher/author, James Clear, are;
Habits; The goal in any sport is to finish with the best score, but it would be ridiculous to spend the whole game staring at the scoreboard. The only way to actually win is to get better each day.
a system of continuous small improvements that they achieved a different outcome
Achieving a goal is an event/moment, then what? Maintaining that goal relies of the habits we form. Habits are just that, they are lasting. When our habits are in line with our goals the goal just happens.

Identity; Identity is who you want to be. Finish the sentence... "When I reach my goal, I will be .... or I will have..." Years ago, my goal was to quit smoking, but I failed about 15+ times. Now I know why, I did not have a plan, a process, new habits to replace the old habit or a new identity. Who was I, if I did not smoke? Smoking is a culture, the people you hang out with are all smokers, parties all included smoking, talking on the phone required smoking, right? : ) The year I was finally successful was different in one way, I decided to change my identity, who I was. I decided that I wanted to be a non smoker, I wanted to hang out with the non smokers and feel like one of them instead of sneaking out the back door to have a puff, then covering up the smoke so no-one could smell it :) So I focused of being a nonsmoker, believing I was a nonsmoker, behaving like a nonsmoker. "Rather than focusing on the goals that you want this year, focus on the identity that you'd like to build. The goal is not to read 40 books this year, which might be a New Year's resolution you set. The goal is to become a reader, to develop that identity."

If you want to be successful with your goals this year, set your goal, then decide on the habits that are in line with that goal. For example, Goal; I want to lose 10lbs, Identity; I am slim, Habits; I don't eat after dinner, I eat healthy food 6/7 days/week, I eat 3 healthy meals/day, I walk 30 minutes everyday. This is just a sample; keep your habits small and sustainable, consistency is the key to success.

Goals are definitely helpful, they give us direction. They are the treasure but how will be get there and how will we keep it? That's where the habits come in "committing to the process". And who will you be when you get there? Let me know if you need some help setting this up for yourself, its simple but can be daunting at first.
Smiles, Nancy : )

Newsy Bits

Saturday Bootcamp is temporarily in the Studio. Tuesday evening is still at the Cowichan Sportsplex unless they close for weather conditions, in which case we will come into the studio. When the number of registered Bootcampers increases, we will go back to the Sportsplex.

Studio is Closed
Jan. 1 & 2
Feb. 20

Studio Events

FITNESS CHALLENGE!

30/30 Fitness Challenge

In keeping with my message about New Year's Resolutions... here is a challenge for you. 30 minutes of movement for 30 minutes. This is a great way to develop a new habit, particularly if your goal is to be healthier, slimmer, faster, fitter. People who are active everyday tend to be healthier, slimmer, faster, fitter. Who do you want to be and what are the habits that are in line with your goal?

The challenge is 30 for 30... 30 minutes of movement for 30 days.
Here are my recommendations:

Any activity is acceptable but, choose something that is sustainable for you; walking, hiking, running, swimming, housecleaning, nordic walking...
Mix it up, if you are easily bored, like me, switch things up. Change the activity or the direction or the route or the location...
The activity must be consecutive movements, not split up over the day.
Plan; make a plan, look ahead in your agenda and see where you can fit in 30 min of movement. What do you need to do to make it happen? What will you do in crappy weather? Do you need to eat dinner earlier? Do you need a workout friend? Do you need rain gear?
Start a checklist; this is a way for you to track your habit(s). Give yourself a check/mark/sticker for every day that you move for 30 minutes. Remember, a habit is something we do regularly without a lot of thought put into it. We are trying to create a habit, a regular activity. Researchers have proven that using a checklist drastically improves results. It simply measures your habit. Researcher, James Clear writes;

Habit tracking is powerful for three reasons.

1 It creates a visual cue that can remind you to act.

2. It's motivating to see the progress you are making. You don’t want to break your streak

3. It feels satisfying to record your success in the moment.

Try not to miss more than one day in a row.
You can do your own chart/tracking but I will also put one up in the studio. Feel free to add your activities there also.
The Prize: the grand prize is "your goal". You have arrived at your goal because of your new habit or you are well on your way to feeling better, feeling stronger, slimmer, more motivated to do more. However, I will offer up the "coveted Forever Fit Mug" : ) to the first 10 people who tell me that they completed the challenge without missing 2 consecutive days.

Melt and Somatics for Knee Pain/Issues

Saturday, January 7, 2023
11am - 12:30pm
$29. + tx

If you have knee pain or aches or tension in your knees, chances are it is coming from somewhere else. Tight Quad muscles, hamstring muscles, ankles, calves, shins, hips. These are all connected to the knees. When they are not moving optimally, our knees are greatly affected. Before you go to physio or take pain medications, come see if you can take care of it with a little self care. 10 minutes of Melt techniques/ day will bring more fluids into the tissue, creating more fluid flow, greater range of motion, less pain. Somatics will soften the tone of the muscle creating a better body awareness, less pain, more range of motion, better balance/stability.

This is a 1 time clinic in the Forever Fit studio for 1.5 hours. I will teach you a series of techniques to gain maximum movement in your knees and reduce or maybe eliminate knee pain. There will be 3 components specific to knee issues;

Melt Method
Somatics Releases
Core Strength

Message me to register

Personal & Group Personal Training

3 Great Personal Training Options

Inside the studio
Outside at a location of your choice or mine
Zoom into the studio

Group Personal Training
Small Group Personal Training - still personal

individualized program
Share the trainer... me :) with 2 other fitness friends
Start with an individual assessment & Personalized plan
Max participants 3

Tuesdays 9am 3 spots available
Tuesdays at 12:30pm 1 spot available
Fridays 4pm 1 spot available

To register for a classes :)

Send me your request.... nancyisforeverfit@gmail.com
I will add you to the list, send you an invitation.
Please click "yes" I will attend, to confirm.
I will send you an invoice.
You can e transfer your payment or bring cash/cheque

Walking Club

Calling all Walkers and Nordic Walkers!
Fridays at 9am
This is a group, not a class... no fees: )
Great way to start your new "habits".

Let's get walking : )

Now you can order your supplies for your Nordic Poles.

On my website there is a Nordic Walking icon at the bottom of the page.
Click the icon and then click, "shop now' and order what you need/want.
It will come right to your door :) BTW the fanny packs are fantastic!

Book Recommendation

I don't usually recommend a product or book that I have not tried myself first but this book has come up on my radar many times in the last few years but it has never made it to the top of my list. Recently my naturopath was talking to me about ... snoring and sleep quality as it pertains to overall health and anxiety : / I asked her if she was talking about the concepts included in the book, Breath, by James Nestor. She answered, yes. I haven't had time to read it in December but it is the next book I will read/listen to on my walks and weekly drives to Nanaimo to see the infamous, "Aunty Vi" :) Apparently, we are supposed to breath through our nose with our mouth closed. If you decide to read it, let us know what you thought. You could send me a message and I will share or you could post on the Forever Fit fb page.

I am a member of the Young Living Essential Oil Community... are you?

I use all of their cleaning products in the studio and in my home because they are made with thieve’s oils which have anti bacterial and anti-fungal properties. I have replaced all my old cleaning product for the much healthier and more eco friendly product. The Thieves oil has replaced many of the products in my medicine cabinet to support my immune system and ward off the nasty bugs that go around this time of year.The Young Living products are high quality, producing much of their products from their own farms all over the world and with Seed to Seal Guaranteed Partner farms. They control every part of the process to ensure the only thing in the bottles are 100% pure therapeutic grade essential oils, unlike some oils that are man made synthetics created in a lab. They are also registered by Health Canada as Natural Health Products (NHPs).

If you would like to start using chemical free cleaners for your house and your body, I can set you up with your own account so you can get 24% off all your products + an extra 10% off the starter kits until Dec 2. You can order whenever you like, collect the reward points and get free stuff every month when your order a minimum of 100PV. Although, you do NOT have to order every month if you do not want the reward points and free bonus items in your shipment. Just let me know how I can help you get started with these high quality products : )

What workshop topics would you interested in attending?
You can find the website here: Young Living

Did you know ?
... when you bring a friend to join a session you will receive free class(es) for yourself?

Yup : ) Word of mouth is the best way to help build my business and I appreciate your effort. So, if you enjoy and find value in your training with me/Forever Fit, bring a friend to try out a class. When they register, you will earn a free class in your next session.

If you have not tried one of my classes and would like to, bring a friend and I will give you two passes for the price of one.

As a personal trainer/instructor in a private studio, my membership relies mostly on word of mouth. I always appreciate the great people you have sent so far, please send more : )

Let's get this valley moving!

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