Why Exercise Is Crucial to Making You Feel Good

We live in a society that uses food to make us feel good. When we’re happy we eat, when we’re sad we eat and when we’re bored we eat. What happens when we’re stressed out? We eat even more. All cultures too have customs around food.  Weddings, engagement parties, baby showers, birthdays, special holidays, office parties, funerals, retirements are just examples of events that typically involve food. Using rewards with food as child to make us happy is just one of many different ways we utilize food to make us feel happy.


The end result is that obesity has reached epidemic proportions in Canada, the US and a few other countries.


Exercise is one of the best ways to make you feel good. This sentence alone is enough to make many women shudder. “Ugh! Exercise? Ugh!!!” The reason people react this way is because of societal conditioning.

We’re led to believe that if you want to lose weight you need to spend hours on the treadmill or be a gym rat and lift weights, etc. The truth of the matter is that there are a ton of activities that you can do that’s also considered as exercise.


Like to dance? That’s exercise. What about hiking? That’s exercise too. As long as you’re in motion, what you’re doing is a form of exercise. Pick an activity you enjoy and go with it. Cycling, skiing, rowing, karate, Zumba, hot yoga, etc. are activities that have millions of fans.

If you hate running, don’t force yourself to do it. Exercise should be fun. That is the most important thing when embarking on a fitness program. Pick an activity that makes you happy and you’ll be much more likely to stick with it. Once you’ve developed the habit of moving more and leading an active lifestyle, you may find that you’re drawn to other sports too.

Cultivating the habit of exercise is imperative to staying fit and healthy. Motivation may come and go but habit is what will keep you going. So, pick activities that you enjoy. Now let’s look at how exercise makes you feel good.

  • Gives you confidence and pride

Exercise will help you shed the excess pounds and develop a lean, healthy and strong body. Of course, your calorie count must be correct to promote fat loss but if you have that dialed in, your body will become strong and toned.

In today’s society, many are saying the norm is to be overweight and out of shape. It  has reached a point where the media states that is fine to be overweight. Yet, it is undeniable that even overweight people look and feel better once they’ve shed the excess pounds. Many who have had extreme transformations will tell you that they are happier, healthier, stronger and have way more energy than they ever did before! There is nothing wrong with body confidence and saying no to “body shaming”. We should be promoting the benefits of a healthy, strong body!

Exercising will get you stronger. You’ll gain confidence and pride knowing that you achieved your goals instead of settling for less and telling yourself to accept it. This confidence will make you happy from within and nobody can take that away from you.

  • Elevates your mood

Exercise makes your body release a chemical known as endorphins. This chemical will elevate your mood and has been said to create a positive feeling in you that similar to what morphine does. The harder your workout, the more endorphins released. That’s why you may dread tough workout but you always bask in the afterglow. Now you know why.

  • Promotes better sleep

When you exercise earlier in the day, by nightfall you’ll be exhausted and plop into bed and doze off peacefully. If you have sleep disorders and can’t get a good night’s sleep, you need hard exercise.

The body will automatically shut down to rest and recover. Exercise often and you’ll have no problems sleeping. Just make sure you not to exercise during the 3 hours prior to bedtime or you’ll stimulate your body.

  • Great for Your Muscles and Bones

Exercise is vital  in building and maintaining strong muscles and bones. It is extremely important to preserve lean muscle mass and bone density

Weight lifting  stimulates muscle building growth and an adequate protein intake is important to build that muscle.

Research shows us that exercise helps  to release hormones that promote the ability of your muscles to absorb amino acids. This helps them grow and reduces their breakdown

Exercise, protein metabolism, and muscle growth

Skeletal muscle protein metabolism and resistance exercise

As we age, we tend to lose muscle mass and function, which can lead to injuries and disabilities. Which is why regular physical activity is essential to reducing muscle loss and maintaining strength as we age. It will also aid in fall prevention.

Nutrition and Exercise in Sarcopenia.

Also, exercise helps  to build bone density when we are younger, which will  help to prevent osteoporosis later on in life. The research says that exercise and physical activity in adolescents is very important to building bone and we will benefit from that later on as we age,

Influence of Adolescents’ Physical Activity on Bone Mineral Acquisition

Interestingly, high-impact exercise, such as gymnastics,running, soccer, volleyball and basketball, have been shown to promote a higher bone density than non-impact sports like swimming and cycling. Studies show us that there are other benefits to having kids in sports besides team building, responsibility and physical activity!

Influence of sports participation on bone health in the young athlete

  • Relieves stress

Exercise is a fantastic stress reliever. In fact, if you’re into sports like kickboxing, CrossFit, boxing or high-intensity training, you can expend all your pent up frustration by training as hard as you can. Punching a boxing bag or kicking motions in a kickboxing class are excellent stress busters… And they’re more immediate and effective than meditation.

These 5 points should leave no doubts in your mind that exercise can make you feel great. Initially, it may be difficult to drag yourself to exercise because this is a change in your usual routine and all change meets with opposition.

But once you get into the swing of things and develop the habit, you’ll look forward to your workout sessions and the natural feeling of high that comes with them. You’ll not only feel great but your body will be shapely, sexy and become more feminine than you dreamed possible. Do get started today.

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Indoor Workout Alternative Tips for When It’s Just Too Cold to Go Outside



When the weather turns cold and blustery, it can be hard to force yourself to go to the gym.  The last two weeks here have ranged from -30 to -52 C with the wind chill and we definitely stayed in as much as possible! For days like this, you may decide not to go to the gym,  but you can still get a great workout in the comfort of your home. Here are some cardio, strength training, core exercises and exercise routine suggestions that you can do with simple (if any) equipment.


 If you have stairs in your house (or even if you don’t) stepping will get your heart pumping. Go up and down at a rate where it makes carrying on a conversation hard. If you don’t have stairs, you can substitute by putting a couple of thick hard cover books on the floor and stepping up and down on them while watching TV. Or buy a stepper from Amazon or your favorite fitness store.

Another simple cardio exercise is jumping rope. While it doesn’t work well on carpeting, if you have any type of smooth floor, it works great. If you don’t have any smooth floors, substitute jumping jacks for jumping rope.

Dancing! Crank up the tunes and dance around in your living room, like no one is watching. Pick a time frame, set a timer on your phone and get that heart rate up!

Or try this D.I.Y Workout Builder.  It requires no equipment at all and can be done in your living room. All you have to do is turn on some tunes, pick your fitness level and put in the effort.


Strength Training

 Strength training can range from something as simple as doing bicep curls with a filled water bottle or milk jug in each hand , or using resistance bands to having a small weight bench and a few dumbbells.  Weights and a bench don’t take up much room and gives you the ability to do 18 different exercises. If you outgrow dumbbells, you can move up to barbells.



 Planks are an all-round great exercise for developing your abdominal core. There are so many different types that you never get bored. Side, face-down, feet elevated, one leg raised or one arm raised are just some of the variations to the basic plank.

 Abdominal crunches or presses are also good exercise for your core as are bridges. And none of the core exercises require any equipment at all! 


Exercise Routines

 If you like a more structured program, there are hundreds of different exercise routines of all varieties available for purchase on DVDs or for free on YouTube. Alternating between your own routines and a few of these adds creativity to your fitness program and prevents boredom from setting in. Or if you need more  assistance with your programming in order to reach  your goals, help with your form, more accountability, desire a community and support which is usually more than a free  program offers,  then click on the contact button below to inquire about  getting your name on my wait list for the monthly online Fit Club Program, which will be released soon!

Any of  these exercise options will kick butt without leaving the comfort of your home. Don’t give up on exercising when the weather turns bad. Stay home and workout using a variety of your favorites.

Committed to your success,

Coach Ruth

Coach Ruth

Certified Personal Trainer, Fitness Instructor, Active Aging Fitness Coach, Studying for Precision Nutrition Coach

5 Tips to Help You Stick to Your New Year Fitness Goals

For 45% of us, it is the great ritual we do once a year – set our New Year’s resolutions. Unfortunately, only 8% of us will actually attain our goal for the New Year. Historically, gyms experience about a 25% increase in membership in January. However, by mid-February attendance is back to normal. For most, it was a “flash-in-the-pan” idea they soon tired of.

However, there are some simple things you can do to keep to your resolution. Here are 5 of the more popular habits people use for success:

Make your fitness goal realistic:

One sure way to abandon a resolution is if your fitness goal is too ambitious. Those 20 pounds you want to take off did not come on overnight, but many people have the expectation to take it off that fast. When it doesn’t happen according to their unrealistic schedule, they give up (and usually end up gaining more weight.) Make sure you set SMART goals – Specific, Measurable, Attainable, Realistic and Timely.

Exercise with a buddy:

Being accountable to another person is one of the best motivators there is. Once into your New Year fitness, your excitement may begin to wane. However, because you don’t want to let down your exercise buddy, you go to the gym and work out together. If the truth be known, your buddy may not have felt like working out either but did so to keep from letting you down.

Keep a journal: 

Writing down your starting weight, BMI and other pertinent facts, and then keeping track of your progress, is a great motivator. It is a visual record of the headway you are making. Also write down anything that could or did affect your workout, such as mood or emotions. Writing these things down usually makes everything more clear and does a great job of keeping you on track.

Keep it fresh: 

If you keep doing the same routine, you eventually tire of it. And your body will adapt and become more efficient meaning it won’t burn as many calories during that routine now as it did when you first started. Periodically change things up – try a routine that exercises different muscles. Keep your body guessing. You’ll see the difference on the scale.

Reward yourself: 

Because your one big goal is so far away, your enthusiasm may falter. One way to prevent this is to establish intermediate goals called milestones in your journal. Once you reach a milestone, reward yourself and start working toward the next one. Just make sure your reward doesn’t sabotage your efforts. In other words if you are losing weight, your reward should not be a high-calorie, high fat meal. Instead, try buying that new workout outfit you have been eyeing.



Stay the course with these 5 tips. You’ll find this year will be easier to keep to your New Year resolution than in the past.

Coach Ruth

Coach Ruth

Certified Personal Trainer, Fitness Instructor, Active Aging Fitness Coach, Studying for Precision Nutrition Coach

Four Achievable New Year’s Resolutions

It is almost 2018, and you’ve probably started to think about your New Year’s Resolutions. Am I right?

RIMF - Four Achievable New Year’s Resolutions

So many people commit to huge New Year’s Resolutions that are nearly impossible to achieve. Then, they end up not reaching their goals. One suggestion I have for you is to make your New Year’s resolution ACHIEVABLE this year.


When you do achieve your goals, you will be so much healthier.


Here are four perfect resolutions that are totally achievable:


#1. Hydrate with more water

Did you notice when you drink more water you feel better? Water helps your body to run better and will even help you to lose weight. Water will help give you a beautiful, youthful glow too. Make sure that you don’t just chug it all at once. Grab a water bottle and keep it with you throughout the day. This will make it that much easier to achieve your goal, and it will be so beneficial for your entire body.


#2. Crowd out heavily processed foods

Foods that are filled with sugar and preservatives do not give our bodies as much nutritious value as a wholesome meal.  Instead of just eating because you have a sweet tooth craving or because something looks delicious, eat because you want to nourish your body. If you eat foods that will give you energy and help you to feel better, you’ll be on track for a healthier New Year. So, start 2018 by eating whole foods that nourish and benefit your body.


#3. Move more

Most people think of a New Year’s resolution as heading to the gym every morning. Although this is a great goal, it can sometimes be unachievable with your schedule. You do not need to head to the gym to move more. In fact, if you sit all day it’s a very good idea to go for a walk on your lunch break, or stand up and move in between breaks.  Make moving fun in 2018. You will feel so much better!


#4. Let go of negative thinking

Every person has thoughts that creep into their head. Sometimes we can become more judgmental and critical of others in our head, or even put ourselves down. In 2018 make it a goal of yours to stop the negative thinking. This will help you to be an overall happier person and will even help you to become healthier.


When you are thinking of your goals for 2018, I recommend that you start with an achievable goal that will really help you become a happier and healthier you!


I hope that these four suggestions help!


Coach Ruth - Committed to your Success

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Coach Ruth

Coach Ruth

Certified Personal Trainer, Fitness Instructor, Active Aging Fitness Coach, Studying for Precision Nutrition Coach

Work out because you love yourself!

I think all of us women can relate to this quote below and maybe men too. We are our own worst critics! Who hasn’t said; my butt’s too big, my thighs too thick, my arms too flabby and look at my gut – it’s huge. I know I sure have. We are actually saying that we workout because we hate these things about ourselves.

If we only stopped to listen to ourselves, maybe we would be nicer to ourselves. My daughter was probably 11 when I first heard her say she was fat! She is far from it!! Now I have to wonder, how many times did she hear me say that about myself. Our children learn from us, they are always listening and absorbing what we say and do. We need to lead by example, I need to lead better by example!

This quote, I grabbed from a friend’s Facebook post, says it all. We should want to workout because we love ourselves and  work out to be as healthy as we can be.

So that is my goal for September. To change my mindset. Not workout, because I need to lose weight or because I don’t like certain parts of my body.  I need to workout because I want to improve my health and strength. It’s not about what I look like on the outside at all. I workout because I love too!!!  It is not a punishment! I always feel so much better when I do workout.


One year later….

I started this blog a year ago, but life and a new adventure got in the way. I have been working hard on getting certified as a fitness instructor with the Fit Chicks Fitness & Nutrition Expert program! I highly recommend their program if this is something you are interested in. I am still working on assignments, but I am so impressed with the amount of information that I have learned. I can’t wait to get certified! Once I have my certificate I can also get accrediated by Can Fit Pro as a Fitness Instructor Specialist (FIS) and hopefully soon as  a PTS! There are so many  career choices that one can go into with this field, that I have not quite narrowed down a niche to specialize in yet. But I do hope to be able to inspire and help motivate people to a  happier and healthier life. Stay tuned as I will be sharing more of my journey soon!28987225a1484e49ec2840fd4986c6a1

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