Diagram of the skin

Based on a review I read in the paper, I recently read the book, “Your Skin, Younger“, which is about the effects of nutrition on your skin (a great read if you enjoy scientific studies and physiology of the body). While I’m not THAT old (I just turned 30 last month), these are the sorts of habits that are easier and more beneficial to start now, rather than when I see wrinkles and skin damage start. Also, over the past year or so, I’ve developed annoying skin problems, which this book (and advice from professionals) has been helping me.

Even though I recommend reading it, I can sum up this book (and any other nutrition book) in a nutshell: Stop eating processed crap. Eat whole foods. Eat more plants.

Over the course of my entire life, I have always had a very good diet (I thank my parents for that). However, with the start of my job last June, the commute, the crazy hours, and being in Toronto….I started eating out all the time. Add the stress of the whole thing and BAM! – bad skin. Over the past few months I’ve really gotten into cooking again and exploring a more vegetarian diet. Not completely vegetarian, I could never give up bacon.

Reading this book just reinforced some of the good eating habits I’ve re-established and taught me a few new things. At first I tired writing a post that would include everything, but then it got complicated and long, so I decided to split it up into a few posts.

1) Probitotics: I have serious yogurt issues.

2) Supplements: Why I am now I believer.

3) Royal Jelly: Super food…for your face.

Make sure to stay tuned over the next little while. Don’t forget, if you want to get email notifications of new posts, just enter your email in the right hand sidebar at the top.

Could this be your gym?

I’ve recently started back in with the gym in a serious way. It’s only been a month but I am flippin’ dedicated. I’m really sick and tired of feeling gross.

Going to the gym (and sticking to it) requires a lot, I’m not going to lie. Just like any change in a lifetime bad habit it requires a NEED to do it – not just a WANT.  Many of us WANT to be healthy, thin, strong and beautiful. But we put shit in our bodies and make excuses for why we sit on our asses all day long (I was no exception). But when that WANT turns into NEED…that’s when you really change.

But aside from the mental space, there are a lot of other factors that come into play. Having a supportive partner (as I’ve mentioned before) is one of them. Another really important factor is a great gym (or place to work out). You need to enjoy it, otherwise it will always be a chore.

Lately I’ve been getting a lot of questions about the gym that I go to (GoodLife in Toronto’s Union Station), about other gyms, and advice on how to pick one out. Here is what I think are important things to consider when looking for a gym:

1. On the way to work/home
I put this as number one because I think that location is the biggest factor for actually going to workout. My gym is literally at the bottom of the steps when I come off the train from my commute. It’s right there on my way home. If I pass it once without going in, I feel guilty. I mean…it’s right there!

Think about it though – the number one reason for not working out is time. So do ANYTHING you can to not add on extra minutes. Finding a gym on the way adds no extra time to you getting there.

2. Lots of space
This is why I stopped going to yoga. You are so damn concerned with making sure you don’t hit someone that you aren’t focused on what you are doing – and that’s counter productive. This is for classes, for weights, whatever. You need personal space without some meathead screwing with your chi.

3. Variety of things to do…at no extra charge.
Not sure if you know this but I like change. Some people dig routine. But even if you like routine, you will eventually have to change up your workout to challenge your body, so a gym that has a lot of different things (martial arts, weights, spinning, yoga) is crucial. And they shouldn’t charge you extra – you are already paying a monthly fee.

4. Clean
Really? I shouldn’t have to explain this one.

5. An option to quit
Look at the contract VERY carefully. Gym contracts are ridiculously difficult to get out of. By law they require to give you 10 days to opt out with no punishment but I really don’t think this is enough time to tell if you like a gym or not. Insist on a week trial and if you like it then you will have an additional 10 days when you sign up. That will give you 17 days total, and if you go consistently (which you should!) then that is plenty of time to tell if you like that gym or not.

6. Access to gyms in other cites
I work in one city, live in another, and pretty much everyone I know or visit lives in a different city from that. The ability to workout everywhere is very appealing to me. This might not matter to you if you really just stick to one spot.

7. Times that aren’t busy
Nothing pisses me off more than wasting time looking for weights, waiting for someone to finish using the bench, or struggling to find a spot to stretch. Make sure you check that the times you want to workout aren’t insanely crazy. It’s understandable that some times you will be squished (especially during peak season!), but not always. This can be very discouraging to you working out.

This list is from my own personal experience but I’m encouraged to hear what other people think. What things matter to you when working out, whether it’s in a gym or anywhere else?

When you want something bad enough, you find ways to make it work. Here are some of the things that I do to help my success at the gym.

1. Set a schedule.
This is probably the most consistent advice you’ll hear about turning any behaviour into a habit. Treat it like a meeting or an appointment. Make a schedule in your calendar and put it in there. Whatever you do for other appointments, do for the gym. You think you are the busiest person on Earth but you are not. And there are people with busier schedules that make time for the gym. You have to start with this commitment because 99% of working out is showing up.

I also read on Penelope Trunk’s blog (but I can’t find the article) that even just the habit of GOING – not working out, but going – is enough to get you started. She said that sometimes she will drive to the gym, sit in the parking lot in her car for the hour she would have worked out, and then drive home. The idea is that if you make the small promise of always going – not working out, but going – then you are more likely to end up working out. Once you get it in your head that “meh, I’m not going to the gym.” then it’s 100% that you are not going to work out. This may sound backwards, but I get it – the biggest deterrent is actually getting off my ass and GOING.

2. Plan out your workouts.
One of the most annoying things for me is having to think about what exercise I am doing next? How many reps did I just do? How long until my next set? Is today a cardio day or not? I also hate carrying around a book with it all written out. So, I got an iPod and spent 99 cents on the app that does it all – iFitness. While I listen to my tunes, i have everything at the touch of a finger (literally). I also bought a handy gym armband so I don’t have anything to carry.

You don’t have to have an iPod but do plan your workouts in advance. Having a “to do” list not only helps you visualize what you need to get done, but crossing things off the list also give you a sense of progress – “Yes! I’ve done this!”

3. Find a convenient location.
I pass by my gym twice a day – it’s hard to miss. On my way into work and on my way out. I also chose a gym that has multiple locations across Canada – I travel a lot and want the convenience. I also live, work and play in different cities – so I never have an excuse for not working out.

4. Reward yourself each and every time you workout.
Don’t go eat a pizza but do something small that says “Good for you for all that hard work!” Personally, my treat is a few minutes in the sauna, where I think of nothing but myself. I know it may sound small, but I really look forward to the end of my workout, where I have that time alone, to relax. No matter what, after each workout I sit in there, even if it’s just for 60 secs.

Those are four simple things that I have committed to and just 2 weeks in I am already noticing a difference, not only in my appearance but in my attitude. I actually look forward to going to workout because it’s a huge stress relief. I am also realizing that once you actual commit the time, it really isn’t a big burden.

Time is the most common barrier to working out, so I’d like to share this nugget that I read recently, on how going to the gym actually saves you time.

It’s from “Living the Good Life“, a book written by the company’s founder and president, David Patchell-Evans. The club gave me a copy when I joined.

The author, “Patch”, says that studies show that people who are fit are more productive – they think more clearly, make quicker decisions, and have higher quality sleep. When you take in all this extra efficiency (basically, you are running at a high capacity) you save about 33 hours in your week.

If I said, “I will give you 33 hours extra time, in exchange for just 3 hours a week,” you’d be crazy to say no.

And really that’s all it takes. You don’t have to be a power house gym rat. 30 mins of exercise, three times a week, at minimum (I added extra an 30 min time for travel and getting ready at the gym).

So, what are you waiting for?