Merry Christmas and Happy Holidays!

My apologies for not updating my blog this month. I'm sure everyone can agree that this time of year gets very busy and flies by very quickly. Parties, shopping, working hard... all things that go on day after day during the Christmas month.

Remember that although fitness, healthy eating and overall well-being is still vital during the holidays, don't forget the other important things that tie into overall wellness: Family, friends, laughter, happiness, relaxation, fun etc... We all know this time of year can be stressful, so relaxation is an extremely useful tool.

Love and happiness is also so important during this time of year both for the body and mind. Be close to your loved ones, enjoy time with friends... and above all - Have a wonderful Christmas holiday!!!

*I will begin posting again after New Year's in early January. Enjoy!*

Trying new things...

It's always best to try new things. My Dad taught me when I was younger (in sports) to try as many sports as possible because you never know what you'll enjoy doing. Because of that, there really isn't any sport (or game) that I don't have experience with or at least know how to play well enough to have fun. Not to mention, my appreciation for all sports is much greater because of this.

The same with life experiences....

Recently ONE TO ONE had a Christmas party for the staff. We were heading to "The Boiler Room" in Kingston for indoor rock climbing and then dinner at a restaurant. Well, for myself I was really nervous about it. I've always been afraid of heights, so rock climbing is not top of my "fun" list. Of course, I did not back out and turns out I had a blast!

I didn't go all the way up the 30-40ft walls (and definitely not the 100 ft chimney), but I set goals for myself when climbing a couple of the walls. I ended up going up about 16ft which is a great accomplishment and really made me feel good. What made the day so much fun though was the people I was with. The staff at ONE TO ONE (physios, trainers and office staff) are so great to hang out with. There was no pressure on anyone to do anything. And whatever you did decide to do, you had people there to cheer you on. It really was a great experience.

Although it's not something I'm crazy about (rock climbing), I can now say I've done it. What makes trying new things good though, is when you have the right people supporting you (whether they are physically there with you, or whether they support your decision)

Stay within your comfort zone, but explore new experiences and above all - HAVE FUN!

*Special Note to readers*

I'm sorry there have not been updates recently on my blog or website. Due to a recent death in the family, things have been hectic the past week or so. Things are settling down now, and I do plan to begin updating the blog and website ASAP.

Thanks for your patience.

Yours in Fitness, Health and Wellness;

Derek Arsenault (CSEP-CPT)

Don't forget about "mental fitness"

Your brain is the absolute most important part of the body. When we think fitness we think muscles, bones, heart, lungs... What about the amazing "computer" we have inside our heads?!?! It too needs to be worked. It needs to constantly be challenged in order to improve, just as our muscles, heart, lungs, nervous system etc.. do.

When we are physically active our brain is very active as well. However, we need to work our brain daily with new and fun challenges. So how do we do that? Simple - Grab a good book to read for 10-15 minutes a day, do a crossword, sudoku or other word game puzzle, learn something new or read up on a new hobby... The benefit to this is that by training your mind with these types of methods, your mind will actually work more efficiently when your body is physically active by being more efficient in sending signals throughout the body. When we are doing physically activity, the body relies on the brain to send signals via the nervous system to our muscles, inner organs etc... so that we can perform to the best of our ability.

Not to mention, taking a few minutes to relax in a quiet, relaxing location and reading a bit of a good book feels just great! (Just be careful! If it's a good book, you may not want to put it down!)

Challenges within your routine

Everyone who is taking the adventure of changing their lifestyle and making it a healthier, happier one, experiences challenges along the way. Whether you're a doctor, a lawyer, a personal trainer, a teacher... we all have those days.

This week was one for me... Some clients were coming in not feeling 100% this week, one trainer I work with went home sick one day; I'm not in the profession where it's easy to avoid the cold and flu season. All I can do (and all anyone can do) is take care of their body as best they can, to strengthen the immune system and try to keep those nasty colds away!

So mid-week I felt a bit under the weather. Not 100% for sure. I had that "achey/tired muscle feeling", and light headed. BLAH! I first felt a change during my regular tuesday workout. I knew my body was telling me something wasn't right (Always listen to your body!) so I cut my workout to 1 set and finished with a light 15 minute run instead, and 10 minutes of yoga to relax the mind and body (I love yoga). Then on Wednesday at work when I felt "more blah" I knew I just needed to get through that day and then take it easy on my day off.

So I got home, took an echinecia (whether you believe in them or not) and relaxed. Thursdays are normally a workout day for me, but instead I did 20 minutes of yoga. This way, my body was still doing something in routine, but not at an intensity where it would affect my body's ability to fight the cold (instead, it would help it). Come friday (today) I'm back to normal and even got my Thursday workout in today plus some. BRING ON THE WEEKEND!

We all have challenges such as the cold, flu, days we feel tired or unmotivated... that's all ok; But it's how you pull through those days and get back on track that counts!

Take some time for the important things

I have recently learned the importance of time for the most important things in life... family, friends and yourself.

Working hard during the week and working a lot of hours, I sometimes go a day or two without seeing my daughter, barely seeing my wife, and never having a chance to see my friends or family. Then come the weekend when there is that time, I still take on more work on both Saturday and Sunday.

Life is short, and it reminds me of how our society "molds" us into a certain lifestyle. Everything is "go, go, go" and "more, more, more"... we have to be more aware of the important things in life that make it all worth while - family, friends and ourselves. Take that time. Give yourself that time. And enjoy it. It's nice to be able say "I worked my butt off this week, and now I'm going to take the weekend for myself, family and friends". Mentally and physically you will be rejuvenated. Enjoy that time. Because it's those things that make life wonderful.

Positive attitude is ENERGY

Ever have those days where you just wish you could go to bed and not have to deal with the day anymore? We all do... However, it's these particular days that we actually improve ourselves and grow stronger. We have choices on these days: Deal with it, find a solution and grow stronger (whether you succeed or not) OR back out of it, and "hide".

I personally have went through some times so early in my career as a Fitness Professional where I could not see "light at the end of the tunnel." But with positive attitudes from friends and family, I finally began to see that light and now I am back on the right road... the positive one.

Positive attitude is ENERGY! Sit back and think for a second.... Have you smiled today? Have you had a good laugh? Have you taken 5-10 minutes for yourself? If not, do these things!They help reduce stress, and keep the mind relaxed and open to new ideas and new adventures each day.

Inspirational movie

You want to watch an inspirational movie/documentary? Watch the video called "The Secret". Incredible!

If you do not have an open mind, don't bother watching. Sit down, watch it 2 or 3 times (seriously) and really take in what is being said. The result could change your outlook on life...

Set a goal and "attack" it!

Often I run into people who set a goal for themselves one morning when they wake up. There is no thought behind it, no plan, and no dedication to the goal... it is simply going on a "whim". In order to see real results and feel the amazing feeling of accomplishment and satisfaction, a person must decide on a goal over time.

Allow yourself time to really think about your goal - do you really want this and why? Then, ask yourself (or write down) ways you can achieve this goal and who can support you throughout your journey (be it short term or long term).

Once you set your goal - ATTACK IT! Be aggressive! Whether you're an athlete or not, you understand the term "aggressive". Go after that goal hard! Be smart, be safe and be dedicated. You won't believe the results and feeling you'll get once you get there!

Personal Trainer - Client Connection

The job of a fitness professional is often misunderstood. The client-trainer relationship is based on a team "system". If each "team member" does his/her part, goals will be reached and satisfaction will occur from both sides. This means each "team member" putting 110% effort into achieving the clients goals.

One of the best tips I can give a client is to be 100% honest with your trainer at all times. If you are not happy with the program, if something is hurting or uncomfortable, if you need a greater challenge etc... Tell your trainer. That is what we (fitness professionals) are there to do: help, listen, educate, encourage etc... However, if you do not speak up, the trainer will assume everything is ok and that you are enjoying your routine.

Remember, a trainer can see literally hundreds of people in over the period of a few weeks or a month. He/she needs to ask constantly, "how you feeling? How's your program?" etc... As well as the client needs to provide feedback for the trainer each session so the team effort can continue in the right direction.

ABOVE ALL - WORK HARD, HAVE FUN... AND ENJOY THE TEAMWORK! :o)

INNER PEACE SPA ESCAPE - OPEN HOUSE

INNER PEACE SPA ESCAPE is having a fall OPEN HOUSE on Saturday October 13, 2007.

Door prizes, early-bird Christmas specials and more! You won't be disappointed!

Check out my wife's (Shawna Arsenault) website:

http://innerpeacespa.tripod.com

Or call 613-398-8938 for further details.

Thanksgiving - A great time of year

Yes it's Thanksgiving weekend! FINALLY! A great time to spend with friends and family. Also a great time to enjoy those wonderful foods such as turkey, ham, pumpkin pie, apple crisp etc... mmmm...

I have never told any of my clients, "don't eat those things" or "have a Thanksgiving salad" instead. However, what I do remind my clients is to be reasonable. Still have appropriate portions, but enjoy the weekend!

The great thing about this time of year as well, is the weather. After dinner or even before dinner, why not go for a family hike or walk. It still allows you to spend time with loved ones, but will also help the body digest all the great Thanksgiving food.