Yvette Raposo

in between stuff!

2012-01-05T16:46:00.000-05:00

It’s the stuff that dreams are made of. One of a kind motivation leads to inspiration…movement follows, then momentum maybe. Building from the base, anything is possible. So when is enough is enough to convince you that it is time and for exactly what?
What is it that you want and what exactly is in between that and you now? Confused? Good

Trainers Unite

2011-08-23T08:52:00.001-04:00

Every year I attend the CanFitPro Conference at the Metro Toronto Convention Centre and every year I leave totally inspired and feeling so blessed that what I do is what I LOVE!

The conference includes so many choices of workshops, seminars and demonstrations that range in topics of interest so that the environment includes such a mix of people including: current fitness professionals, business owners, athletes, new mothers, the curious, and those looking to change careers. There is something about this industry which really extracts and attracts the best in all of us as humans with a capacity, a potential: to be the best we can be. And this is a great place to start.

This year, the sessions I attended were; 1)Post-Partum Planning, 2)Developing Your Corporate Appeal, 3) The Business of Personal Training - A Global Perspective and 4) Teaching Your Clients How to HIT and SIT Effectively. It's amazing what happens when a crowd of like minded people gather to discuss and explore deeper a passion which fuels the thirst for more knowledge and opportunity to share. Trainers are a special breed I believe. At times we speak our own language and most times you can pick us out from a crowd: usually sporting lycra or dri fit something, the water bottle + protein shaker cup, the honking stopwatch ready for intervals of sorts and of course the duffel bag or backpack to carry a change of clothes + tupperware of meals to get us through here and there and everywhere:-) Although what might set us apart from one another could be philosophy, education background or style of training, one element of who we are surely remains consistent: passion for what we do!!! It is very rare that you will EVER find somebody take on the role of Personal Trainer just for the money. And if that is the case even just for a short period of time, then that is as far as it gets-short period of time. It soon becomes evident that what seemed like a cool and easy job actually involves a whole other depth of being. Regardless of the actual act of hustling for clients, wacky hours, struggle for work/life balance and costs associated with ongoing education, certifications, insurance, marketing, commuting and no pay for sick leave or travel we still find a way to show up with enthusiasm and intention to motivate and PUMP YOU UP!!!

The Change Room

2011-06-16T07:31:00.001-04:00

What happens in the change room of a gym? Well.....changing!!!

The other day after my workout, as usual I grabbed my towel and headed for the lockers. Minding my own business in the shower I can still overhear the familiar sounds of chatter amongst fellow members in the next stalls. Being a gym rat myself for 15 years +, it always amazed me how much personal interaction actually happens before, between or after the workout.

The change room is a place where we meet. It's a place where we bare ourselves, disrobe and expose our bodies. We disclose deepest fears and insecurities. We sit, gather stuff, groom ourselves: we clean, pluck, comb, shave, moisturize, share mirrors.....and we share stories. We share experiences, we get to know one another so we get to know ourselves. Not only do we change our clothes....street clothes to gym clothes back to street clothes....but we change as people, as a community within the community of the change room!!!

So this day was different for me, as I smiled at the ladies who were so engrossed talking about the gossip of that day. For them, that was a crucial time in their day to connect with another person. To discuss something with somebody that perhaps in any other context of their lives would not be looked at as appropriate. It became so obvious in this situation how the purpose of this gym visit was so much more than just a workout.....so many other factors were involved which contributed to the power and the meaning behind what was really happening. The importance of this relationship in the change room was the in-between stuff in life that really made the difference for these two women....make that 3: being witness to it all is enough to also change me!

See you in the change room!

Ring of Dreams

2011-05-27T08:05:00.002-04:00

The idea for Ring of Dreams has finally surfaced after so many years of envisioning a place and a space to share, brainstorm, explore and cultivate.

The beginning of my real ring experience was a fascinating journey throughout the ranks and through the ropes. Stepping into the boxing ring was only one piece of the much more intricate puzzle. The many gestures and decisions leading up to that point of ducking through the ropes were supported by years of training and backed up by those also who believed to achieve. Now that I can look back at such a wonderful career, I wonder: what remains beyond the hard work, the perseverance, the encouragement? Where else was there to turn once set loose in the ring only to face your opponent? How is it possible that so much ambition and promise can be demonstrated with such passion and confidence. When did it all begin and at what point is it important to take the necessary time for recuperation?

The crucial time between rounds for making adjustments can only be truly appreciated out of necessity: from a place of fear, desperation. It is usually then that even a glimmer of hope can be enough to make an impact. Possible there, is the difference between just existing and executing with purpose.
I know of such a place.
One that will support your biggest ambitions.
Where 2 points can meet to make sense of one idea, one purpose, where the plan can unfold and becomes real.
There is no right or wrong, just anything you'd ever need to be strong.

"In the Corner" is your opportunity for new perspective: the angle you were looking for.

"In the Corner" is where the action is to support the outcome on canvas....the canvas of life.....where dreams begin:-)

"In your Corner" is where I am.....on your side:-)

See you in the Ring....of dreams!

Teena in Toronto: Breathe in - Write out ... with Yvette Raposo

2011-04-19T08:44:00.000-04:00

Teena in Toronto: Breathe in - Write out ... with Yvette Raposo

CENTRE YOURSELF HERE

2011-04-05T10:05:00.004-04:00

Learn about that clear space in your mind which you’ll want to visit often by finding that place of peace in your heart

***no past experience necessary…no expectations…permission to allow yourself to be guided by me, simply share the energy and observe the stillness within…pay attention to what arises, the potential…your choice***

WHAT: Guided Meditation
Relaxation through Breath
Writing for Clarity
Sealed by Stretching

WHEN: Mondays from 6:30 – 7:30 p.m.
starting April 18, $7 @ the door

HOW: RSVP to YVETTE RAPOSO by Facebook or email yvetteraposo@hotmail.com same day confirmation… spots are limited

@ The Centering Space Broadview and Danforth, 59 Cambridge Ave

Why Cleanse???

2010-11-03T14:46:00.003-04:00

So you are feeling the need for a cleanse??
Want to feel lighter and tighter, lean + clean???

Well then, read on: I have been personally using Isagenix products since 2005 and still am reaping the health benefits every time!!! Over the years, people would ask me where I get my energy from or how I have managed to stay lean. Being a Personal Trainer for 12 years has really taught me a whole bunch about people and their relationships with their bodies. A great compliment to working out is always a clean and realistic meal plan....sometimes though we all need a little boost.....for a lot of us, that boost needs to be bigger than just a little, it needs to be life-altering!!!

This is where cleansing comes in...so what's it all about?

- 9 days
- no starving, no explosive bowels and no funky concoctions!
-Yes you can exercise while on the plan....recommended 20 minutes of sweating as you feel like it, total personal choice
-All the product you need comes to your doorstep not including 5 lunches you make (or buy takeout) on your own.....these meals are preferably organic....eg, turkey/chicken/tofu/fish with veggies and a grain if necessary.
- I will be your Personal Support Coach to get you through any tough/rough spots during the 9 days or if any questions/concerns come up.
-I will be available by phone or email

REASONS WHY THIS CLEANSE WORKS FOR EVERY BODY AND ANYBODY:
- high quality protein shake to help support muscle mass and keep feeling fuller for longer
- FAT likes to hang on to the toxins in our body so when we flood our cells with these essential MINERALS and VITAMINS then the toxins + fat is simply released!!
-there is no stretch of time longer than 2.5 hours where you go without consuming something
-the schedule is detailed and very easy to follow and you can carry a full days worth of cleanse to get you through a full day-you will acquire a new way of eating with the discipline you develop over the 9 days.....so NO, you don't have to gain any weight back;-)))

I have witnessed and heard many accounts of success with this cleanse including:

-clearer skin
-kicking a really bad salt habit ( still one year later)
-quitting coffee for good!!!
-cutting back on portion sizes in general-totally eradicating PMS symptoms and improving mood
-and the MOST COMMON and CONSISTENT results from person to person has been FAT LOSS, REDUCING INCHES and MORE ENERGY!!!

To get started: The years that I have been using this product, I have been sharing it with my friends and family on my own account....it has become so popular that I decided to sign people up with their own account so that they have continued access to the products. Although this happens to be a Multi Level Marketing company, this is not the way I make money, it just happens to be one way I like to share a wonderful gift of health. In fact, the amount of time I dedicate to coach and educate far surpasses any monetary compensation. Chances are anyways, that after trying it for the first time, you will want to do more than one cleanse in the year to come + people all around you WILL be asking "WOW, what are u doing, tell me more and how do I do it!!??"

Your initial membership will cost $20 for the year and the cleanse is $130 + shipping and taxes. Keep in mind that you are spending very minimal $$$ during the 9 days and the vitality you gain is well worth the investment. Also, your financial commitment will surely motivate your success:-)))

Call me or email to get started soon....pick your 9 days and maybe find a buddy to make it more fun...That time of year is upon us when the parties start to pile up and the pounds start to pack on...take control this Holiday Season and beat your urges. Get ready to move into a new way of feeling, thinking and being!!!!

Excitedly,

Your Personal Cleansing Coach Yvette
416 877 0849
yvetteraposo@hotmail.com

Rome or Robot?

2010-09-16T10:59:00.000-04:00

There is something about the month of September which sparks human motivation even more I find than the January resolution rush. Perhaps it is the slight crisp in the air or is it the idea that school is starting and we feel the need to be focused on some project?

Let's take the project of setting a goal. Over the last few years I have paid particular attention to the importance of setting goals with my clients, which are reasonable, realistic, attainable and measurable. The fitness and diet industry is loaded with proclaimed new ideas and products which for many people such as your self could feel overwhelmed by. Just visit your local Chapters or library for example and check out the fitness section; where do you begin and what works best for you? Instead of searching for THE solution to your fitness/weight management/health goals, how about just starting with checking in. Take in the information and do your research but also check in with what exactly is your ideal? For YOU! And then decide what makes sense based on your biology, your schedule, your finances and your willingness to commit then you can formulate THE NEXT BEST STEP.

Take it one step at a time and celebrate every small success. Rome was not built in one day and YOU are not a robot with buttons. You are a feeling, conscious being with the reasoning ability to know that every little bit you do adds up to the bigger picture of health and happiness.
How do you know that you are progressing towards your goal? Write it down!!! Track your steps and check-in weekly with yourself or with a partner and you will be amazed at your results. Whatever happens is something more than you knew before trying anything different….Get it? Got it!? GOOD!

what do you think?

2010-02-28T13:19:00.000-05:00

It amazes sometimes how little we communicate with eachother. Considering that we are a logical, thinking and feeling, reasoning species, it is quite incredulous how more complicated we make things by not expressing ourselves or simply by not asking for what it is that we need. Instead, we leave things, ideas, feelings and actions open to interpretation for others to decide for themselves what it is that you mean. It seems almost too common that what is said is incongruent by what is done which could more often than not lead to disaster in relationships.

What I am most curious about is at what point did we as evolving beings lose touch with what it takes to stay connected with one another so that we understand eachother? Is it something that we never possessed? It is a skill that needs to be developed or taught? Isn't it so much easier and save so much unecessary in between 'stuff' to just speak our piece, clear the bullshit and move on?

So, where does this inability to extend ourselves a bit beyond our communication comfort zone come from? If we are not sharing or expressing in our relationships then how healthy is the relationship we have with ourselves? How honest are we about what is really best for us? How much are we pretending that everything is ok and to just deal with whatever cards we were dealt? Well, shuffle that stack and give your head a shake because that attitude does not measure up, and you are the first who needs to recognise this. You deserve more than just an existence and the first step of course is to just ask yourself: what is it that I want??? How can you possibly get the most joy from any relationship in your life while you ignore the one that counts the most - YOURS WITH YOURSELF!!!

Dig deep, speak your mind, pay attention to your feelings, listen to your body, stand out and straighten up.
Assumptions suck and they suck the life out of us--let's just be real and straight up, let's have an opinion, together and hey, maybe that could lead to a discussion.....what a concept!!!! What do you think.......???

beyond the bag

2010-01-24T11:06:00.004-05:00

I have been inspired and lifted lately by what is happening in the boxing room: The HITTers whom I am extremely fortunate to share my knowledge and passion of boxing with, arrive every week, eager to learn and ready for change, growth and challenge. And every week they BRING IT!!! The dynamics of what happens when this group comes together is such an incredible honour to be a part of. I am so grateful to them for holding that space, for going their own pace but willing to go beyond what they EVER thought was possible....They show me every week what is possible...THANK YOU, the fun has just begun:-)

Boxing with a Meditation Induction

2009-10-02T11:16:00.003-04:00

Week 2 of the HIT Parade....this time, I added a little bonus meditation at the end of both classes. This was the first week of back-to-back classes and both were full!

It is always interesting when teaching groups how the energy is shared among participants and this time I decided to bring attention to it. From my experience, most people have maybe heard of meditation but never really tried it or if they have, had become very frustrated by it quickly. Meditation comes in many different forms and different people meditate for different reasons. During my competitive years before I understood or experienced the world of trance or unconscious exploration, I now know that the visualization techniques that came naturally to me were a form of meditation......

Another amazing realization I made over the years as both an instructor of groups and participant of many workshops and seminars, is that every group or collection of people is unique in itself - there is no or never any replication of the collective energy gathered at any one time since all that each person has to offer on that day, with those circumstances at that place, in those moments is exactly what it needs to be, because it is!!

So I decided to anchor this with the group after pounding and slugging it out on the bags, sweaty bodies lay sprawled out on the the exercise matts: an ideal time to request that each and every brave soldier that evening stay open to receive the guided suggestion to RELAX and IMAGINE:

"Absorb the floor, let the body be heavy and the mind open...remember a time or moment in class which triggered a positive feeling, or thought or idea and go back there....relive it, pay attention to it and put a word to it.....moving forward into the future, know that this word/feeling/resource is available always, anytime and anywhere!"

It is the power of our minds where great ideas begin and positive feelings are possible.....the body is designed to follow and will respond happily and healthily:-)

Tale of the Tape

2009-09-27T08:15:00.001-04:00

The HITTERS were out in full force this beautiful Fall evening.....it seemed there was nothing that could stop this group from attending the first Boxing Class of it's kind held at the Kingsway Boxing Club. There was plenty of excitement and even a slight hint of nervousness in the air in anticipation of what was about to unfold. A good mix: some beginner's with a few veteran HITTERS, 7 female and 3 males. But gender nor fitness level matters here - in fact, park your ego at the door because you are about to be humbled, regardless!!!

The studio itself sits very welcoming atop a car wash...the kind of place one has to hunt a little to find the sign or the door to finally enter for your chance to do it old skool.....train like a boxer and feel like a champ. Everybody here on this Wednesday evening is already a champ in my books as we wrap hands to the sound of Tupac's " Me Against tha World". Warm-up begins and already any lingering layer of doubt peels easily as the bodies in the room start to move as instructed. Blood begins to pump as result.....it is immediately a collective effort in the room as heart rates rise together producing a noticeable increase in temperature.

Heavy bags hang ready. The sound is unmistakable--leather on leather, an assault of punches ensues from the eager bunch, like an automatic machine gun spitting out bullets going in for the kill.Now, it becomes personal as each HITTER begins to fine-tune and modify their punches. Repetition is key in forming the correct punch-the one that connects and snaps and SMACKS!!! One by one, more and more now the connection is being made and there is a sense of pride and exhilaration all around until finally the last round recruits every drop of energy available to even the most experienced HITTER.

Seconds out, until the next round. Until next week when we do it all over again, same time / same place:-)

What Does it all Mean?

2009-09-23T14:51:00.002-04:00

What does it all mean when I have a dream?
One that requires every bit of steam....body....mind....soul

Why does it have to be, I am driven exponentially when it comes to my sport
A passion I could never abort, an affair sprung from innocence, the ring and the ropes - they are my PRINCE

Where do I turn, How far do I go?
The game ain't the same when I become PRO!
But I've no other choice so tells my inside voice. Deep inside I have inspected, by my gut feeling I must be directed.

If I pay close attention, ain't no denying, the love for my sport
-- ALWAYS WORTH TRYING.

So what does it all mean when I have a DREAM?

Damn it all and GO THE EXTREME.....

INFO for Boxing Classes starting Wed Sept 23!

2009-09-21T20:29:00.004-04:00

Now is the time and the place + space could not be more perfect for the journey I am about to embark on. These are boxing classes that I will be teaching starting Wed Sept 23rd.

This invitation is open to ANYBODY looking to add to their already existing fitness routine or wanting to start getting in shape and feeling better. All levels of fitness are welcome....although the class is a group setting, your learning and progress is totally individual and there is plenty of room to take your game to the next level week by week. Class includes a warm-up, technique drills and demonstrations, practising combinations on the heavy bag with a partner, abdominal work + a cooldown. This is not an aerobics box-fit session - it is a BOXING class where you learn the sport and HIT while you get FIT!

WARNING - hitting may become addictive and it may just change your LIFE!

Where: Kingsway Boxing Club , 3005 Bloor St West @ Royal York ,2nd Floor
When: Wednesday evenings @ 6:30 or 7:30 pm
What: 1 Hour boxing class (max 8 ppl per class)
Why: To hit something seriously and to have some serious fun doing it!
How: send me an email yvetteraposo@hotmail.com for more inquiries + to reserve your spot

Price: $18 + gst / class with a package of 5 consecutive classes = $94.50

Gloves are available to borrow but you will want your own wraps (goes under the glove) for $10 and might want to purchase your own gloves which I sell as well.
Spots are limited and filling quickly
Drop-in rates are available as long as space is open.

Seconds Out!

Rumble at Riverdale

2009-09-17T09:47:00.000-04:00

Well, I asked for it! This past Tuesday was my date with destiny....it was only a matter of time again before I slipped on the headgear and slapped on the sparring gloves for another round. It has been years since I faced any opponent in the squared circle and this time around the nervousness felt no different than before. It was that same familiar feeling of elation and gut wrenching wonder at what could possibly happen in there. The nostalgia of wrapping my hands and the sound of the rope skipping was enough to make me puke in anticipation. The tale of the tape? Well, my opponent is bigger and stronger + no doubt faster than me. As I look across the makeshift ring, his physical appearance resembles that of the mountain I am about to climb....suddenly all that smack talk becomes very real and there is no turning back from this challenge and definately no turning my back to him: his presence presses and pushes everything I've learned up to this point about my craft.

It is our first encounter. Sebastien graciously accepts my offer to touch gloves. Our initial exchange of punches reminds me of a t.v. antenna searching for a signal.....sending out the vibration to callobrate the demand of energy input. I try not to be overwhelmed.

The next 4 rounds at 2 minutes each provide the entertainment of the morning for the onlookers at the gym. The 'ringside' audience making the effort to attend really enforces the importance of this encounter: that boxing IS still alive. It is a sport that draws attention for a reason!!

Sebastien moves with me, he works with me and challenges me like the true professional that he is. There is no mercy on me just because I am a girl and yet his manhood remains completely in tact with his impressive display of respect, skill and obvious understanding of the sport I love so much.

There is new life in me and it lingers.....beyond the bout, after the soreness settles, I have found a passion again within which lay dormant for too long. I am grateful to Riverdale Fitness and all the people within who make this possible every day....for those who fight the good fight and for those who just show up to take part and share in this awesome energy called life!!

Until next time, seconds out;-)

a conversation with spark

2009-08-14T11:40:00.002-04:00

The other day a very special member at the gym approached me and sparked a conversation. If you don't already know this about me: I love a good conversation which probes and questions life's biggies. The topic revolved around a mental block affecting physical performance in the gym. What I was observing and what became clear to me was the importance in this case to merge the head with the heart. So my suggestion was to live in the heart (the body) a bit more during times of performance and in fact lead from the heart in the heat of the moment!! Otherwise called instinct or being associated!! I look forward to learning about the next sparring session....thanks for sharing;-)

Fit2Play in the park

2009-06-23T22:42:00.002-04:00

So, I had a group session out in the park close to my place last night for a taste of the fresh air while breathing in heavy from all the hard work called exercise. I hesitate to call this a Bootcamp because really it is a few friends getting together (including mamma Raposo - she is so cute) under my guidance to execute a series of moves that we will call a circuit with a few tools which we could refer to as toys for the purpose of getting in shape!!....hence the name: Fit2Play:-)

I was so excited to be a part of the dynamics of this group of wonderful women who happened to work their butts so damn hard!!! It was amazing to witness the collective energy generated through pure joy, sharing and physical activity - they were having fun, they were teasing and giggling and sweating and all the while just playing. It occured to me that all these ladies needed or wanted was a safe and secure place to express themselves and feel free to just be - without judgement or expectation. They were exactly perfect as they needed to be in those moments of just letting go and i am so proud of them for that! And I will be proud once again next Monday when we do it all over!!!

count my blessings....

2009-06-22T10:32:00.002-04:00

It occurs to me on a daily basis how blessed i am to absolutely love what i do!! I don't consider my position as a Personal Trainer a job or a vocation or a trade although it certainly requires plenty of qualification, knowledge and experience (+ so much more) to be a good Trainer. Instead, I regard myself as a person of influence with absolute positive intention - the opportunity that people allow me every day to have effect on their lives is truly a priviledge. This means more to me than a job, it is a gift, one that I accept with grace and integrity and one that I devote my attention to for the purpose of growing and learning and continuously teaching!! Thank you for those of you who have been sharing this journey with me (you all know who you are:-)) and thank you to those who are open and ready and willing.....

"Commitment isn't something that just happens by chance.
Commitment is a capacity, and it grows as a muscle grows, by being exercised."
-Charlotte Beck

the meaning of it all....

2009-06-20T09:31:00.002-04:00

“The greatest discovery of my generation is that human beings can alter their lives by altering their attitudes of mind.”
-William James

“If you perceive it, you will believe it – if you believe it then you can achieve it!”

· What do you want?
· Do you believe that it is possible?
· Are you capable and where will you find the resources?
What is the difference that makes the difference!!??

The chance of your success in achieving what you want is driven mostly by the beliefs you have surrounding the capabilities and resources within you. If it is possible in the world then it IS possible for you too! Our limitations are mostly self-imposed and derived from societal views and expectations, past experiences, archaic rules, culture, upbringing and toxic ideas or delusional understandings of what is possible!!! The choice that we have begins in our mind as a way of thinking which will dictate an attitude or a willingness for change. The meaning we place on a thing or idea will reflect our internal representation of what is significant to us based on purpose, intention, value, inspiration, passion and beliefs. This creates our reality or, we get what we focus on.
What we hold in our mind or our state of mind translates into performance or action, behavior, skills, activities and experiences. So if you think ‘it’, chances are ‘it’ IS!!

Beliefs / thinking ---- Attitude --- Behavior ---- Performance

THE WAY

2009-04-21T10:45:00.002-04:00

STAND & COMMAND

WRITE FROM THE HEART

SPEAK WITH PRESENCE

LEAD THEN PACE, DELIVER WITH GRACE, HOLD THE SPACE ALL AROUND

SURROUND WITH SOUND BEGINS WITH A VIBRATION:

CATALYST TO CREATION.

NLP done for ME?

2009-04-21T10:40:00.002-04:00

What NLP has done for me? It is apparent that NLP has restored and rejuvenated a resource within me which I treasure so much - ENERGY! As a Personal Trainer by trade, I take my position very seriously, sometimes, pre-NLP days, to a fault. Now on my way towards the Master's level, I marvel at the power that I have been introduced to within myself which was always present but only exposed and been recruited since Day 1 of NLP, literally. I specifically recall that day because it was the day that I realized that this was not just another motivational seminar, please pass me my pom-pom's so I could rah-rah-rah! NO, this was life-changing stuff and it was clear to me that I wanted to be a part of it. I had the incredible urge to finally surrender much of the information that I had absorbed over the years especially during the 'soul - searching' years to make room for this real and exciting information. So I did, and I grew and am still growing.

Personally, NLP has renewed my energy by clearing the fog in my head. The techniques used in class were very effective in blowing away many limiting beliefs I had accumulated over the years. One of the most powerful realizations I made was that ‘possible in the world is possible for me’ and ‘people are doing their best with the resources they have available’. Well, NLP has provided me with the information, perspective and motivation which was all that I needed to begin to have the life that I truly want. Most importantly, I have recognized the life that I truly want and not according to external influences and prejudices ,which has been empowering beyond belief! I am so excited about life now that it really brings tears to my eyes and the best part is that I absolutely deserve all the happiness I want and have. My relationships have immensely improved with my new communication skills and awareness. Family and friends are responding to my new appreciation for them - they are commenting on the difference pre-NLP days and post. In fact, they are curious about what it’s all about.

The communication model impressed me so much that I decided to plan and prepare a seminar for my friends, family and clients to share the wonderful news and views about what it can do for them to improve their lives. It was a hit - two dates, two seminars and 40 pairs of eyes and ears eager to absorb! That was the catalyst to my career in speaking, facilitating, leading, teaching and changing people’s lives - groups at a time! Naturally all of my personal developments have spilled over into my professional life.
I am much more than a Personal Trainer now and in fact, I am being sought out specifically for my new NLP skills.The options are absolutely endless, but my energy is not and THAT is the difference that MAKES the difference!

2009-04-10T11:03:00.002-04:00

There are so many wonderful aspects of NLP that it is difficult to even give it justice without experiencing it first. To get the most from NLP it is important to be willing and open. With this being stated, sometimes the most welcome change and biggest impact in our lives comes from our own resistance or fear of new ideas or concepts.

Pay attention to what it is you resist the most and that right there is your homework

Walk 2 B Fit

2009-04-08T20:14:00.003-04:00

Opportunity can show itself in different forms and it is ultimately up to us to recognize them for what they are. This may not be possible until we give opportunity a chance however and sometimes that means stepping out of the box.

I am grateful for having taken that leap of faith when an old friend of mine (from high school) presented me with the idea of facilitating a walking program for the purpose of bringing fitness to the company, on-site. My resistance initially was an example of my fear of stepping outside the box, perhaps risking a lot of the comfort that I have built up after so many years of training people in the gym. Well, the Walk 2 B Fit @ Lunch Program that came as a result of our initial conversation is in full swing and of course it started with only one step.

Walking is such a fantastic option for exercise on so many levels. I am really enjoying this experience as I learn about integrating and implementing form and challenge to something that we may take for granted as an unconscious act of necessity.

Walk your way to Health, it only begins with one step.....

create action

2009-02-19T20:40:00.002-05:00

As a boxer facing an opponent, there is a move commonly used called the feint. According to Webster this is 'a mock attack meant to deceive an opponent'. This move could be as slight as shrugging the shoulder with the intention of drawing a reaction from your counterpart which creates an opening or opportunity for the intended followup attack.
Theory in the ring is: for every action there is a reaction. Sometimes it is by reflex that a boxer would naturally defend a feint with his/her own punch but it is the well trained and focused fighter who will anticipate that not every movement is what it seems at first. It is like the patient batter on a 3-2 count who would rather take the pitch than swing on a tricky knuckleball. As an athlete, as soon as one gives into the feint, the trick pitch, the side step, the pivot or the fake pass then he/she is playing .on the defense.
Lesson to be learned is, don't just react to every feint that life has to offer.
Instead, we have the mental ability to create our own response to what may seem like a challenging or surprising life situation. This is the beauty of our mind if we so choose to believe in the power of our own conscious thought.
Choice is ours: react and play on the defense or create and decide our own outcome. Sometimes this means doing/saying nothing at all!
Stick to the game plan and we will be rewarded:-)

How Much?

2009-02-04T08:28:00.002-05:00

What is enough exercise for the body to shift into shape? Stimulation happens inside the gym - results come from what we do (or don't do) otherwise : sleep, nutrition, rest, time for recuperation and overcompensation. Remember, we are literally tearing muscle tissue as we diligently execute those strength inducing lifts in the gym.
But then what??
Recovery is key so that next workout you are in fact stronger.
Think about digging a hole: the deeper you dig that hole, more resources are needed to fill that hole back up and then some, before you can go digging again. Your body only has a finite amount of recovery resources designated for workout A, before you start ripping, tearing and slashing precious muscle tissue again!!!!

It's not how much exercise the body can handle, it is how little it requires to make that shift into shape - then, rest, eat well, sleep tight and GROW happily ever after:-)

the consequence of getting in shape...

2009-01-29T13:51:00.000-05:00

Have you ever heard the saying “shape up or ship out”?
My interpretation of it actually is “Shape up AND Ship out”!!!

One of the many struggles or obstacles we may encounter throughout our journey to a more physically fit body is resistance from others. At first, there is no threat in you stating to friends and family “I am on a diet”, “I am joining a gym” or “I hired a trainer”. They may or may not take you seriously and they may or may not wish you success. This is subtle however, because you figure that by taking care of yourself and respecting your body it is a reflection of appreciation for health and life, including all those around you. What may not be apparent at first however , is the threat you will become to other people’s ideas about themselves. Changing the shape of your body is an obvious demonstration of willpower, dedication and self-respect, it is something most of us strive to do once in our lives or at least it starts as a thought at one point .
With time, your visits to the gym and eating mindfully are starting to show through your waistline. People around you are starting to notice that you look lighter, your clothes are fitting more loosely and you’re even walking taller. This is where the resistance begins.

For example, it is regular Tuesday beer and wing night at the pub and you order soda water and salad. In fact, not only would beer and wings interfere with your new way of eating but you really are looking forward to that salad. Or, it is your best friend’s birthday party and you gracefully decline Aunt Sheila’s double- chocolate- decker cake with really no intention of offending her. How about when you crack open your Tupperware at the office instead of reaching for the bagels and danishes? This may start to cause a stir in your social life as you initiate and maintain different behavior patterns then what your friends, family or colleagues are used to and were comfortable with. Resistance may come in the form of snide comments and leering looks or even doubt that what you are doing is ‘healthy’!

Stay focused on your goals and how good you are feeling. Pay attention to the reactions you are receiving and you may even notice that people around you start to act differently- more positively. They may start asking questions, inquiring about what you are doing and how, seeking out different gyms, talking about protein powder and the latest research on vitamins!! Remember, people are shy and sometimes insecure about fitness – it is such an overwhelming idea and hard to even know where to begin. Well, it begins with YOU!!! Your desires, intentions and action becomes other people’s hope.

As for the leerers and sneerers, they’ll come around….maybe…..maybe not…..it is their choice….
You Shape up and They Ship OUT!

I love myself therefore I can;

2009-01-20T09:15:00.002-05:00

see clearly, hear perfectly, feel freely, touch gracefully, speak confidantly, love wholly, dream big, deserve everything, accept proudly, change willingly, learn humbly, teach gleefully, forgive truly and totally, let go easily, move on excitedly, accept knowingly, share continuously, live with integrity and just BE consistently ME!!

What can you do by loving yourself?

ESSENCE OF EXERCISE - CANCELLED

2009-01-14T13:38:00.003-05:00

Thank You for checking my blog and thank you for your interest in my workshop.
I was extremely excited about putting this information together to share with you however, under certain circumstances it is best that I postpone the date a few months:-((

This is a busy time in the fitness industry with New Years resolutions plus I am looking ahead to the big move into my new condo for March!

I will keep you posted on future workshops. If you have any questions at all, please don't hesitate to e-mail me.

who are you....really?

2008-11-23T10:21:00.001-05:00

In other words, who are you when you stop working?
When you are not in parent/husband/wife/sister/caregiver role?

What do you want - really want?

NLP is a philosophy of life, a way of thinking, a collection of techniques designed to get you ‘unstuck’ to move forward in life with ease, confidence and surety - just the way it is meant to be. The world around you will suddenly appear differently once you decide to let go of thinking patterns which are no longer useful to you. In fact, chances are they never were useful, they were simply taught or passed down to as an inherited way of perceiving ‘reality’. What is YOUR reality? What are your hopes and ambitions without prejudice or influence

If you are seeking change in your life, consider “What is the difference that makes the difference?” Neuro Linguistic Programming pays attention to the different neurological levels at which we operate in

Identity - Who you are, eg wife, son, sales rep, friend etc
Beliefs and Values - Whether it is possible/worth it
Capability - How you do it - skills
Behaviour- What you do
Environment- Where/When you do it

If you are seeking change in your life, consider more than just what to do but check also who you are capable of being!!!!

NLP testimonial....

2008-11-22T09:25:00.001-05:00

Some kind words from a grateful client who will remain anonymous:

"Yvette confidently and gently led me through an intense and cathartic NLP breakthrough session. Yvette provided a safe and comfortable environment in which I was able to open myself to the healing process. She maintained consistent energy as she compassionately led me to powerful discoveries of my problems and patterns, my beliefs and my values and most importantly my solution and the truth. Throughout the entire experience I felt encouraged and supported. I have deep respect and admiration for Yvette and highly recommend her as an NLP practitioner. "

Clearing Your Clutter

2008-11-18T08:05:00.002-05:00

I sat in on a very helpful teleclass last week about clearing out one's clutter. This was led by my NLP teacher who graciously shared this information with us based on a book by Karen Kingston.

If you don't use it or love it - throw it out!!! We need to make space for room to allow abundance to come into our lives. Collecting stuff creates blocks - are you open to receive something new??

Clutter means coagulate - it is stagnated energy - stuck energy. It could be making you tired or preventing you from losing weight!!! Ugh!

What is it?
-anything you do not use or love
-untidy or not organized things
-too many things in too small space/place
-things not finished...includes projects, conversations!

Do you have a relationship with somebody which is creating clutter in your heart, mind or soul!!?? If you are looking for that special someone do you actually and literally have room for them in your space?? Is your closet jammed with stuff or is there room for him or her to hang their coat?

Create space for ideas, abundance and joy to come into your life:-)

Essence of Exercise - the workshop

2008-11-13T08:29:00.011-05:00

why LESS time in the gym = MORE results on the side

Learn how to STOP wasting time using unnecessary effort ...

... and START to realize your genetic potential - grasp the difference - tune into your body.

This workshop is for those who dare to question the essence of exercise and what that could mean for YOU?

Saturday, January 24
9am - 4pm

Clear Medicine, 123 Dupont Street, Toronto

$80+GST

Hmmmmm?

2008-11-13T08:24:00.003-05:00

Does your behaviour match your desired outcome? How will you know when you get it? What will you see, hear and feel? Are you ready for the consequences of achieving your outcome? Do you know what your outcome is or what you want it to be? And if you did know, what would it be?

Questions to make you go hmmmmmmm......

2008-11-09T12:17:00.004-05:00

YOUR FITNESS IS MY BUSINESS
THIS AIN’T NO FASHION, JUST MY PASSION
TO GET YOU IN SHAPE
AND FEELING GREAT
YOUR MIND I WILL MOTIVATE
YOUR BODY WE WILL STIMULATE
LET US GO! WHAT IS THE WAIT?

2008-11-09T11:11:00.003-05:00

create space for ideas to surface...
allow room for passion to grow.....
find a place to express intention...
dig to the core to find out more!!!!

the goal

2008-11-09T10:53:00.005-05:00

....a combination of absolute intensity and total calm,consistent, free breathe.....a beautiful marriage of the body pumping with energy from blood infusing through engorged veins carrying oxygen to the ever-so-thirsty fibres working on an all-or-nothing principle firing like an army emerging from the trenches recruited for battle taking place NOW or never and the MIND deciding the outcome, thoughts seeping in of slight doubt....the burn is unbearable like fire ripping through ferociously begging to be put out still willing to move through the full range of motion coming this far, no looking back, nothing less than the last attempt with purpose and intention of completing the set and achieving TOTAL MUSCULAR FAILURE!

discoverME

2008-10-22T13:37:00.003-04:00

So I facilitated my first NLP session since finishing my course back in August. The session was set-up as a breakthrough which to make my own I will call from here on a "discoverME" session.
My client was a friend of a friend and she had a problem......well 12 hours later what seemed to have been her problem was now just an idea that she could choose to have or discard of because it was no longer serving her.....this is what NLP could do for you, for us - gives us CHOICE!!!

What I learned as a practitioner was to trust the process, stick with it and provide enough room and space for whatever needs to come up.....also, trust that the client knows what he/she needs and follow that instinct.

Stay tuned for more on the develepmont of the discoverME and a testimonial.
For more questions on how to discoverYOU - email me:-)

My NLP Breakthrough

2008-09-30T13:23:00.000-04:00

Leading up to the big breakthrough session my big question was: ‘What is my problem?’

I knew that I felt ‘stuck’ in my career and sometimes felt overwhelmed by life but I was not sure exactly how that formulated into a problem.

Well as a student of NLP going in for breakthrough session I was confident that the process would surely unravel my issue exactly as it needed to present itself. And I am happy to report, it did!

During the personal history intake I started to notice my own patterns in life as I was talking about them. Simply being heard with pure intention and absolute attention was enough for me to be ok with talking about myself whereas I usually find myself the one listening. Many times answering the specific questions asked by my practitioner seemed to be the absolute best way of exploring what I was explaining - this really contributed to the flow which allowed for what might not be obvious to me become apparent to my practitioner!

Interestingly, the root of my frustrations came from many years ago and was specific to one incident in my life which I previously thought I had already ‘dealt with’. What was once regarded as a really bad memory is now a really powerful learning lesson. NLP was able to do that for me and I am grateful to have new perspective!

Today I live more freely, without limitation and without fear - possible in the world is possible for me and I now truly believe that.

a realization

2008-07-19T11:26:00.002-04:00

The seminar 'Communicate 2 B Great" was a HIT! The most amazing development seemed to be the listening exercise whereby one partner absolutely listens for 2 full minutes while the speaker discusses a minor issue he/she may be experiencing.
The listeners felt an incredible urge to interrupt or interject with their own thoughts/opinions. Most of the listeners realized how much they actually do interrupt on a regular basis not allowing for the speaker to fully communicate using their own language.

As the speaker, some people felt uncomfortable having the spotlight on them. They weren't sure initially if they could even fill 2 minutes of 'air time' mostly because many of us aren't accustomed to being fully listened to.

The idea of the exercise is to help people realize that when it comes to communication, people process as they speak and unless they have the opportunity or the space to fully express themselves using their own words and thought processes then the message could be lost or distorted by the listener.

Speak to get YOUR point across and listen for the pure intent of understanding your partner!

Communicate 2 B Great!

2008-05-19T20:02:00.004-04:00

A seminar designed to inspire, transpire and, ignite your fire!!!

Learn within hours how to integrate with and participate in
LIFE
to move forward with the knowledge you already have!!!

2 dates only : June 2 or June 5, 6:30 - 9pm
$25 in advance or at door with reservation
Inspired Life Health Centre, 5 - 320 Danforth Ave.
Reserve your spot today

: 416 877 0849

Yvette Raposo
Personal Trainer, NLP Practitioner

Skool of hard knox

2008-02-01T22:37:00.000-05:00

THE MORE I HEAL PHYSICALLY I FEEL
CAPABLE AGAIN TO BOW DOWN AND KNEEL
TO MY SPORT, MY LOVE THAT I MISS SO MUCH
I STILL GOT ‘THA TOUCH
I MISS THE RUSH THE INTENSITY THAT CRUSH.
NOSTALGIA’S CALLING ME BACK
TAKE’N ME OFF THE BEAT’N PATH…AGAIN
BUT IT AIN’T THE SAME, NOT ABOUT GLORY OR FAME
REALLY JUST A GAME THAT I WANT TO WIN
WITH MYSELF BY MYSELF, IS THIS SUCH A SIN?
I NEED TO SURRENDER,
THIS DILEMMA EVENTUALLY WILL RENDER
ME HELPLESS
I HAVE NEVER FELT THIS STRONG BEFORE
ABOUT WANTING MORE
OF SOMETHING SO WRONG
HOW MUCH FURTHER SHOULD I GO AND FOR HOW LONG BEFORE IT’S TOO LATE, BEFORE IM NOT GREAT…
ANYMORE…

Express YOURself!

2008-02-01T22:21:00.000-05:00

Expression is an art.
There are no wrong opinions - they are an idea and ideas are innovative, creative!
Be open-minded: accept what is and what it isn’t.
Learn your lessons and follow intuition.
Go with what you know and with whom you know where it is.
Be a leader AND a follower - whatever the situation, have a stand for what you believe in.
Know what drives you because passion is power, enough to water that flower… within, just needs tending to.
Dig deep for what you feel is right, keep all perspective in bright light.

the warrior

2008-01-13T21:08:00.000-05:00

'The warrior doesn't fight out of aggression, hate or fear. He fights from a sense of responsibility and code. He lives in a world where wounds are medals and the weapons that inflict them are sacred.

The warrior is not a soldier. While his fight is no more noble, it is much more symbolic. If a man falls to the canvas, his cause collapses for the moment. And if the man gets up, he lifts the weight of his world to its feet. If he is counted out, the only consolation for his corner is the promise of a rematch and the time to sharpen his weapons and abilities to a flawless point.'

I read this in one of my little books of inspiration and loved it!!! I hope you do as well:-)

the basic punch - not so basic...

2008-01-13T21:02:00.000-05:00

Every part of you needs to be tuned into the action of a punch....the energy is rooted in the feet, develops in the legs, is directed by the waist and moves up to the hand where contact is made considering distance, timing, speed and agility!

In the ring

2008-01-06T12:48:00.000-05:00

Being confident is different from being fearless, fools are fearless.

The fighter has mastered his emotions to the extent that he/she can conceal and control them.

Fear is an asset to a fighter.

It makes him move faster and more alert.

Heroes and cowards feel exactly the same fear - heroes just react to it differently.

Thank you:-))))

2008-01-06T12:42:00.001-05:00

Thank you for visiting my blog!!!!
The intention is to inspire, transpire and ignite your fire!

The information in my posts will largely come from my heart. Topics will include anything fitness related, boxing, holistic health, positive thinking and my own personal poetry, thoughts and experiences!!! This is me sharing with you:-)

I welcome comments and suggestions.

Happy New Year

WANNA GO?

2008-01-06T12:39:00.001-05:00

OBSTACLES WILL BLUR MY MOVE

DISTRACTIONS MAY STEAL MY GROOVE

BUT TO BE FOCUSED IS WHAT I CHOOSE

SO FOR THAT MY FRIEND

YOU
MUST
LOSE

Never Mind

2008-01-06T12:31:00.000-05:00

Never Mind Opportunity,

Make the Choice,

Take that Chance.

What are you waiting for......

2008-01-06T12:29:00.000-05:00

.....to move onwards and upwards? Get the heck out of your own way!

how to choose a gym...

2007-12-21T20:48:00.000-05:00

The workout and weight loss journey could really feel like a lonely one. It’s as if all of a sudden when walking into a gym all eyes are on you. There are many emotions and possibilities attached to any visit to any new gym - kind of like the first day of school but worse! Actually it IS worse…..it’s like being picked last in grade 5 gym class even though all along you would have much rather volunteered to clean toilets and scrub floors during that period to avoid the humiliation.

Losing weight and changing your lifestyle is uncomfortable enough. Throw in that mix the confusion of how to go about it in a foreign environment displaying many different apparatus resembling a scene out of a science fiction flick and it is downright discouraging! A good idea first before joining a gym (or choosing a trainer) is to take a tour of the facility at the same time of day which you would be working out in that facility. This will give you an idea of how crowded or not the gym is at that time and also will give you an opportunity to feel the vibe of the people (members and staff) with which you will be intimately sharing this space.

Other tips to consider before signing that contract:

-Call the gym first and ask for directions. How does the staff member answer the phone? Is there parking available or easy access by transit?
-What does the facility offer inclusive of your membership? Are there any classes which pique your interest? Are they extra cost? Do you even want to participate in classes or are you more a soldier who wants to go solo?
-Does your membership include: towel service, a locker, a fitness consultation with a trainer, buddy passes to bring your friend for a free visit?
-Are there any trainers working at the gym and is this a service that you are or could be interested in?
-Are there spray bottles with a disinfectant supplied throughout the gym so that the machines could be wiped of sweat after use? Are people using them!?
-Is there a comment box visible for complaints or suggestions? How are these comments dealt with and by whom?
-How interested or involved is the gym in your progress? Are there signs posted advertising seminars, food tips or motivational sayings? Are these postings updated?
-Are there any pieces of equipment with an ’out of order’ sign on it/them? Does the sign obviously appear to have been hanging there a really long time?
-Is the change room clean? Is this a space you would feel comfortable exposing your skin? Check the showers, is there soap grime, is there soap? Are there toiletries offered, is this important to you? Are there enough lockers to supply all the members of your gender at peak time?
-Is the person giving you the tour generous with their information and time?
-How long has the gym been in business? Who owns the gym? Private or Franchise?
-What are the payment options? Usually paying in full sum for the year will save you some money but do you feel more comfortable paying monthly in case of bankruptcy or foreclosure?
-What is the cancellation policy in case you move away or become ill?
-Is there an option to freeze the membership? How many times and for how long? Freezing a membership most of the time means that payment will still come out of your account as scheduled but the additional months will be added on at the end of the term. Be clear about this when you inquire.

At some point during your tour or after your tour, steal aside a moment to engage with an existing member to ask them out their experience at that gym. This could be casually done in the change room or washroom. Just make sure they are not a staff member and most people will be completely honest. If they are not happy with anything about the facility and are only there because they are stuck, they will gladly discourage you from making the same mistake!

Over the years, the gym industry has developed a bad reputation for pushing contracts too aggressively. Contracts are a reality when signing up for a gym in fact, if you are not presented with a pretty thorough contract then run! There is a reason for rules and regulations and it could be wrapped up in one word - liability! You want to be a part of a gym which takes liability seriously because it is serious business. Remember, you have rights as a consumer and before signing that contract find out how many days grace period you have to back out if you experience consumer remorse. I know in Ontario, Canada you have 10 days.

Shopping for a gym is the worst of it. After what seems like hard work in finding the right one for you, the rest should be gravy….low-fat of course!!!

POEM

2007-12-16T15:16:00.000-05:00

Feet glide‘n, slip slide‘n,
Bag is swing’n , tupac is sing’n

‘me against tha world’

Tippity tap, smack, slap
Leather on leather, noth’n sounds better
Music to my ears - relinquish all fears
this is a time to be, free from reality
this is the place to see, dreams realized frequently

Just leave me be
the bag and me - together we create a harmony

Switch my stance, enhance my chance
to land that blow, replay in slow mo…tion

From toe to hip to shoulder then go - in for the kill
that will inevitably thrill....... and end the show!

More is Better?

2007-12-16T15:11:00.000-05:00

Have you ever stopped to consider what exactly is the purpose of your fitness routine? Or, for what purpose would you have to start one? Much of the time there is an external reason or an indirect motivational force such as fitting into a certain article of clothing, to turn heads at an upcoming function or because your doctor had that concerned look on his/her face while poking and prodding you during your last visit. Sound familiar?

Then comes the decision to do something about ‘it’. At some point, exercise enters into the equation as a means to reach that goal and so it seems that if some exercise is good for you than how about more and more and more for better results?

Exercise is a stress on the body, albeit a good stress nonetheless too much of a good thing could become toxic. Just like overexposure to the sun will burn you, so will overexposure to exercise.
The human body only has so much recovery ability and any amount of exercise performed is a negative factor into it’s reserves. In order to stimulate change so that the body is forced to adapt so that it could take on new shape so that you could fit into that piece of clothing, then the exercise must be carefully prescribed on an individual basis in order to prevent burnout. In an over-trained state, your muscles will atrophy or become weaker from overuse and this is a big waste of time!

A reasonable means of measure is strength. Strength is the basis of how much you are progressing assuming that the purpose of your visits to the gym is to become stronger.

**Remember - Strength = Muscle= Higher Metabolism= Fat Burning**

Demonstrating strength is not only about a spontaneous bicep curl with your grocery bags but also a stronger heart which will improve your cardiovascular system, reduce high blood pressure, etc…What this means is that it would be wise to follow a program which could dictate at what point it is that you are regressing in strength.

A great many of us follow a calendar in order that we stay on track. January means resolutions, April showers bring May flowers, September is back-to-school and December signifies Holidays and over-eating. Within the months of the yearly calendar, we further break down our lives into weeks and days and hours - since we are paid by the hour on a weekly basis then it only makes sense to fit our workout routine into that formula. However this is by no means organic or holistic considering that the as resilient as the human body is, there is no forcing results on the body. The body has it’s own clock and it’s own agenda, so the next time you consider visiting the gym just because it is Wednesday and the program you are following requires a Monday/ Wednesday/ Friday weight-training session with a Tuesday/Thursday cardio-session for 1hour each session, consider this: LISTEN TO YOUR BODY!

Working out does not have to be fun, in fact, if you are performing your exercises with the proper intensity then it should be somewhat of a daunting and painful task but it does not have to be gruelling and exhausting. Actually, you may even be surprised at the tolerance your body will develop and it will actually begin to crave that pump. The biggest mistake made however is a trainee literally dragging an already depleted physique to the gym with literally no gas in the tank and exposing it to further stress and demand (the workout) with an expectation of it to perform more and better than it did yesterday when it was just as tired and exhausted so that it could look really good in that cocktail dress next week!

Instead, visit the gym with motivation, excitement and intention, and not just because it is Monday.

NLP and me!

2007-11-27T10:47:00.000-05:00

This past week I had the pleasure of partaking in the final 6-day requirement to obtain my NLP certificate for the purpose of practising. It was mostly exciting as I was able to witness the power of the unconsious mind unfold in front of my very eyes. One thing I learned from my gracious teacher Pam Rigden is that GREAT teachers and speakers hold that space and provide that place for dynamic change at a human level - with ease, grace, intensity and pace!!!!

Stay posted for more information on NLP and what it could do for you.

In the meantime, check out www.INLPTA.com.

Punch for Fitness, how Boxing could be just the activity you need. Yes, YOU!!!

2007-11-25T22:02:00.001-05:00

The first introduction most people might have to boxing is often at a young age in uncle Joe’s makeshift sparring ring in the basement. Or, one might have been exposed to the sport unfortunately when Mike Tyson’s ear-biting fiasco hit the headlines. Whatever the memory, one can’t help but question the audacity of two humans stepping into a ring for the ultimate purpose of hurting the other. Besides it’s apparent pugilism, one thing is for sure; Boxers are in great shape for a reason - the training!

So what would it be like to train like a boxer and have a six-pack like a boxer without the sentencing to the ring? Frankly, it would be very possible - it IS possible! In fact, all one needs is access to a heavy bag (most gyms these days offer at least one or are at least open to the suggestion of including one) a pair of gloves, some instruction and a great big heart. What better way to fine-tune an otherwise boring fitness regime than to strap on the leather and hit something that doesn’t hit back? The art of boxing and its training has become more and more recognized as a great way to get in shape and relieve stress at the same time. It’s popularity in the local gyms has been fuelled over the last 15 years by such events as the rise of respected women in the sport such as Christy Martin and Laila Ali, celebrities publicly making claims about their own great experience with boxing and fitness such as Queen Latifa or the release of a sensational movie, Million Dollar Baby which depicted a very real and raw view of the sport. Whatever the reason, the very nature of the requirements to keep one’s hands up long enough to endure one round of two minutes on the bag will humble just about any soul.

The coordination, footwork, agility, balance, timing and perception are just the beginning of what will promise to be a stimulating ride! One does not have to have all of the above for a chance to meet the bag yet one must be willing to learn because learning will inevitably happen at a physical level, mental and emotional! As it’s practise is continued, one will develop a relationship with the opponent who doesn’t punch back and it will become personal. This is the beauty. It is a committed relationship requiring synergy and attention to the lessons being learned, the lessons about one’s own personal threshold, one’s own personal potential and one’s own personal battle. The bag will not judge, nor will it wince or complain, it is genuinely supportive and will hang the same way it always does - what more could one ask from a training partner?

Rules to Live By

2007-11-08T11:12:00.000-05:00

choose your stance, stand on guard
train hard, fight harder - boxing is life
jab, slip, move - get into the groove
roll with the punches, give'em back in bunches
mechanics are textbook, style is your own
be stylish but don't be foolish
fools underestimate - it takes integrity to be great
be versatile, learn to adjust
make'em miss and come up with that kiss
which starts with a BOOM and ends in a BUST!
I come to box
for all I know 1-2-3 leads to a devastating blow
always have a back-up, learn to follow through
most important rule, stay true - to you and your crew.

I wrote this poem when I was in training for a fight during my amatuer stint as a boxer about 5 yrs ago. I found solace in writing and was especially creative in the weeks leading up to a fight when my liesurely options where otherwise reduced to a minimum. My body was being extremely stimulated so putting my thoughts on paper helped to nourish my brain and release some emotions through expression. Only since writing this poem I realize more how closely related are the rules of the ring to the rules of life.

Q and A of the day

2007-11-08T11:10:00.000-05:00

I’ve been told that I need to accumulate activity to lose weight, what does that mean?

Consider that to lose one pound of fat is equal to burning 3500 calories. Generally, 1 hour of aerobic exercise ( running, biking, elliptical) uses no more than 300-400 calories.

This is not to suggest that for every pound you want to lose you must perform 10 continuous hours of aerobic exercise. Too much aerobic activity makes inroads into recovery ability, making the production of extra muscle tissue more difficult.

Now consider this: fat only needs 2 calories per day to sustain itself in your body whereas muscle needs 37.5! The proof is in the low-fat pudding! Reduce your calories in (250 - 500/day) and increase calorie expenditure by building muscle to improve your metabolism, which helps burn fat AT REST! This does not necessarily mean accumulating more and more exercise in volume but developing an ongoing tolerance to increased efforts during exercise so that the intensity is greater thus allowing for muscle growth. Build muscle, increase strength and let your body do the rest - AT REST!

You must decide what is important and reasonable in your weight loss quest. The idea of accumulating activity to lose weight is suggesting more and longer bouts of exercise, and could be misunderstood….accumulate until what point? How many miles or steps could you sustain week after week. The initial weight (water) loss will usually dupe the participant to expect the same results ongoing. But this is not sustainable or practical and could be very discouraging once the numbers on the scale stagnate, and you are one tired person! Weight loss should be consistently gradual.

Quote of the day

2007-11-06T18:43:00.000-05:00

"Commitment isn't something that just happens by chance.
Commitment is a capacity, and it grows as a muscle grows, by being exercised."

- Charlotte Beck

I came across this quote at the beginning of my Personal Training career and was immediately effected by it. I was pursuing an intense 1 year certification course and I found it inspiring to have these words written in bold letters on the first page of my manual. They served as a reminder, and as a reference, to what I would come to practise every day. I especially like the comparison relating the growth of commitment to the growth of a muscle!

Q and A of the day

2007-11-05T08:00:00.000-05:00

I want to lose weight, I have been told that I should exercise at low intensities. Does that mean that I don’t have to work hard?

To address this question, we must first clarify exactly what you mean by lose weight.

In fact, for a great deal of people this really means lose body fat or inches and is not necessarily anything about losing weight on the scale. If your approach to lose weight includes strength training of any sort (which I highly recommend), keep in mind that muscle weighs more than fat but will increase your metabolism ultimately helping you burn fat more efficiently, so don’t get discouraged by the number on the scale.

Unless you have a medical condition or have strict exercise restrictions as outlined by your doctor, there is no reason that the intensity of your workouts should be low - ever!

Exercise should be progressive so that the body is continually being overloaded and forced to adapt one repetition or one step at a time. This is a process which requires the intensity level to continually increase since as you become more tolerant or strong then you and your body could handle more. At this point, it is not more exercise that your body is requesting it is more intensity or effort within the exercise. As intensity increases so should the volume decrease to keep a balance in the equation.

This just means you don’t have to work hard for a long time. Keep it hard but brief and intense.

Q and A of the day

2007-11-04T11:58:00.000-05:00

I need to lose weight off my arms, back and thighs. Can I just concentrate on those?

When we perform exercise of any type, we are placing a stress on the body which is general in nature affecting the body as a whole system. Whatever muscle group or body part we would like to focus on has an indirect effect on the whole body, which is suggesting that by performing larger movements requires more energy resulting in bigger demand from the body as a unit, including the arms, back and thighs. These exercises are called compound or multi-joint movements and include; squats, chin-ups, dips, deadlifts.

The body is a wonderful, diverse and resilient force! However, there are many factors to consider which will dictate our potential for achieving the absolute ideal and proportioned physique - these factors combine and make up what is called genetics.

First thing to consider is body-type or somatotype as coined by Dr.W.H.Sheldon. The three variables that recur most often are:

a) Ectomorph - a tendency toward linearity or slimness
b) Mesomorph- a tendency toward being muscular
c) Endomorph- a tendency toward soft round body contours

Other individual predispositions to consider are skeletal formation, muscle length and fibre type, fiber density, neurological efficiency, innate adaptability and psychological.

We are basically born with a certain number of fat cells and their distribution is genetically determined. Our body is designed a certain way and will take shape according to plan to a certain degree. To focus on a certain body part or spot reduce is taking a risk in actually overtraining that muscle resulting in atrophy and flabbiness.

The best that we could do for ourselves is to set realistic goals and to work hard overall within the means of what nature presented us with.

Tips for eating healthy

2007-11-02T18:21:00.000-04:00

Start your morning with 1 glass of water with added lemon (1/4 squeeze). This will stimulate the production of hydrochloric acid to aid in digestion throughout the day and help in proper elimination.

Have breakfast within 20 minutes of rising and include a high quality protein. This will stimulate the metabolism and the protein will keep you fuller for longer. It will also help to prevent the midday crash and carbohydrate cravings. Breakfast protein options include 1% cottage cheese or 2 eggs or a whey protein supplement/shake.

Eat every 3-4 hours to keep insulin from spiking and dropping like a roller coaster ride! Pack snacks to travel with you so there is no desperate reach for calories from poor sources (like the muffin at your local coffee shop while in line for your mid-afternoon coffee). Snacks could include a yogurt, almonds/walnuts, a piece of fruit, a sweet potato, humus and fresh veggies.

Add seaweed flakes ( 1 tablespoon) to a meal once a day. There are over 60 minerals available which we are likely not getting from our depleting soils. This includes iodine which helps to nourish the thyroid and regulate body temperature and the metabolism.

Add nutritional yeast as a substitute for sprinkling cheese such as parmesan on popcorn or pasta. There are quality B Vitamins available which help support the nervous system and combat stress. Also available is chromium which helps curb the appetite.

Don’t take away from your daily diet, JUST ADD! By adding more water and fresh fruits and vegetables alone, the body will continue to ask for these vitamins and minerals, hence naturally weaning it off of poor choices. This WILL happen naturally. You just need to be consistent. Also, the mind does not feel deprived because logically you are first adding then taking away.

Do not drink, anything 20 minutes before and after meals. The liquid dilutes digestive juices and impairs digestion. Remember, it is ALL about digestion.

Remember, it is ALL about digestion! Take a digestive enzyme supplement if you are continually experiencing gas, bloating or indigestion after meals. Most common uses of a supplement is in conjunction with meats, dairy and legumes/beans. Our body naturally produces these enzymes so there is no harm of adding any additional or fear of becoming dependant.

Chew your food carefully and s l o w l y! This lessens the amount of work the rest of your digestive system has to do. It also helps you relax while you eat.

Start a food journal for 5 days running and have a friend commit to look it over with you by the end. You may be surprised that you don’t eat as healthy as you thought. You will also find more awareness in your food choices just knowing that somebody is "looking" over your shoulder.

Tips for moving healthy

2007-11-02T17:57:00.000-04:00

Dare to do what you like! Find an activity that you actually like to help keep you moving!

Don’t join a gym if you dread the thought of going. Look into a lawn bowling club, fencing lessons, group exercise classes or your local community calender for upcoming events. Committing to lessons or a group of people will keep you more accountable than just to yourself.

Build muscle! Muscle burns more than fat at a resting rate - period. This means that the muscle on your body requires more calories from your body just to sustain itself even while you are just watching TV and sleeping! Muscle increases your metabolism.

Get yourself a new pair of fancy running shoes with a matching outfit that you will need to show off at the gym or on the court.

Have a program designed for you (if you are going the gym route) by a personal trainer that you interview first. This will give you a tangible device to track your progress. You don’t know where you are going until you know where you are coming from. This should also save you plenty of time and aggravation while in the gym trying to figure how that space-looking machine is supposed to work your body.

Jump rope. That’s it, just jump rope. It is safer on your knees than running, it burns just as many calories, it is good for the left-right brain relationship AND you can do it anywhere! You might even already know how to do it but forgot you knew. Who knew!?

Stretch! Simply stretching your body sends an impulse from the brain to transfer back to the spinal cord with a reflex causing the muscle to contract, thus resisting the stretch. This means increased blood flow and more general awareness of your body and its function. Best time to stretch is first thing in the morning and after your workout. Before a workout, it is preferable to do a 5 minute warm-up, performing light aerobic activity and/or limbering movements (ie knee bends, side leg lunges, arm circles in front, etc.). Never stretch ‘cold’ muscles!

Go High-Intensity not High-Volume! It is not necessary to completely exhaust the body and all its recovery resources in order to get in better shape. Exercise should be progressive, which means one pound increase at a time and one level more at a time so that the muscular and respiratory systems respectively could recover and ‘grow’. It does not mean more and more volume of exercise ... it is not how much exercise the body can handle, it is how little it requires!

Create a CD or playlist on your portable listening device of music that motivates you. Set the length of the play list to dictate the length that your workout should be, give or take. This will give you a pace to workout to and you will be very aware of when you are cutting things too short or hanging out way too long. Make your last song a good one to wind down to. I recommend anything by SadeJ.

Don’t weigh yourself. Unless you are competing to fit into a certain weight class, don’t weigh yourself ... not yet. Especially if you are starting a weight training program, muscle weighs more than fat and, in the initial 2 weeks, your muscles will be retaining more water hence upping your number on the scale. This is not a good indication of "progress" or "regress". In fact, it is usually more frustrating and demotivating for new trainees to see this number fluctuate in spite of all their hard work. Instead, take your body measurements and remeasure in 6 weeks. In the meantime, do the mirror test - flex your biceps and check’em out! Suck in your tummy and go on your tippy-toes, have fun in the mirror, learn to love yourself by looking at yourself. One day, a different body will be reflecting back at you but you will realize that you are still the same person flexing that bicep and sucking in that tummmy.

Make your gym bag a bag of fun! Make it a ritual. Fill up your bag with motivating sayings, have a journal with a funky pen ready to write any thoughts, sprinkle in rose petals to ignite the senses, use an essential oil which you could access to give you immediate energy, pack fluffy slippers or a plush, elegant towel making you feel like the king/queen that you are! Have fun packing your bag in the morning and visualize yourself in the gym that day, watch yourself having fun ... that is, of course, if you ever leave the change room!

2007-11-01T23:31:00.000-04:00

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