JUST DO IT!!!!

Your body like your mind is your temple.  Moving allows it to come to life freeing restrictions, creating new neural paths in the center of your brain, heart and belly. Feel the wind beneath your wings and Sweat drip down your face, as you get stronger everyday! – Cindy


I know a lot of you have umpteen reasons why you can’t get yourself to workout either because of time limitations, it doesn’t seem necessary, or inertia sets in making it difficult to put it into action.  Some of you suffer from injuries or pain, depression etc. so I get how difficult it can be, really I do, but can I tell you a secret?

You Can’t Afford NOT to Work Out! 

It’s vital to your health. There are so many forms of working out so you can be as creative as you can imagine and make it your own. 

Still need a reason?  

I will send my bodyguard over to “snap” you into shape if I have to. LOL

Hunter (in the back) and his Sister DeNali our viscious Guard Dogs….. LOL


One of the biggest mistakes people make is waiting until they have time for a full hour workout and then doing nothing because they don’t think minutes count.  

Well, guess what?  They do!!! Minutes count and making them part of your daily routine and sneaking them in adds up and makes a difference.  

If you have an hour by all means, do it…. Walk, bike, do yoga, lift weights, dance etc.  But if you don’t;  put the music on for 10 min and dance or go for a quick walk, when you get off the couch, do some squats or stretch, do a few core exercises, etc. Do that 3 times through the day and you have 30 min. under your belt. 6 x’s 60 min.  

WOW… Right?!!!! Never again tell me you don’t have time.

Why Workout?  

  1. It’s vital for your General health;  moving toxins and getting the blood flowing, it lowers blood pressure, moves lymph, reduces insulin levels thus helping with diabetes. 
  2. It gets your cardiovascular system going which is good for your heart, lowers your pulse rate so your heart doesn’t have to work as hard. You lose weight and burn more calories keeping your BMI and waist circumference to an optimal level.
  3. It Elevates your mood:  Serotonin is released which is the hormone that aids in brain function and feeling good  which wards off depression and anxiety and hey, we all need that especially right now.
  4. It is good for memory and Alzheimer’s:  A head Dr. From Stanford Hospital did a talk and he referenced the 4 most important things to help stave off Alzheimer’s.

The 4 most Important things to help Alzheimer’s are:

1. Exercise

2.  Exercise

3.  Exercise

4.   A healthy Diet and optimal weight 

       Yes, more beneficial than crossword puzzles and music which are of course good too.

5. It strengthens your bones and is good for Bone Density

6. Your skin looks healthier. 

Don’t Have a Gym? 

Well, most of us don’t but you do have a body which is heavier than any weight you can lift so 

KISS………!

Keep it Simple Stupid.

What you need for your You’re home Gym:

Shoes:  that’s all you need for walking

A mat: for exercises and stretching

Free weights: if you want them

Bands:

Besides which it’s Covid free and I don’t know about you but I’m not heading anywhere near a gym except my own right now.

My Training room that serves as a Yoga studio, Gym and meditation room
You can just use your own body weight or some balls, bands and free weights.


People think because I’m in the business, it’s easy to do but the truth is,  it isn’t and I don’t always love it but I have reaped the benefits of all of the above so I prioritize it in my life and just do it like Nike tells us.  I hate advertising but I do love that saying they coined so well.  I also know variety is important to the body and brain so I mix things up.  If you want your body to change you have to mix it up. 

This is NOT necessary but hey I see clients but they usually become Coat Racks

How much Exercise do we actually need a day?

Here are the Guidelines most all fitness professionals agree with along with the CDC agree on

  • Moderate-Intensity Aerobic activity. Get at least 150 minutes of moderate aerobic activity every week.
  • Vigorous-Intensity Aerobic activity. Get at least 75 minutes of vigorous aerobic activity every week.
  • An equivalent mix of moderate and vigorous intensity aerobic training.
  • Strength training. Do strength training exercises for all major muscle groups on 2 or more days a week that work on all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

I like to break this down into weekly segments of 30 min a day but you can do whatever suits your schedule best.

To be considered vigorous, an activity should meet or exceed a level of 6 to 7, which is considered hard on the RPE scale. This includes jogging, biking, or swimming.  The RPE is the rate of perceived exertion that you personally determine similar to the pain scale.  Each of us have our own personal level we must listen to.

The Break Down:

Break this down to 5 times a week of 30 min walks. Or whatever distribution of time that suits your schedule best.

Strength Training for 2-3 days or 5 days with splits.  If you are limited on time this is a great way to divide your training.  

If you are short on time and it works better for you to split your routine into several short workouts throughout the day, do it! Any exercise is better than none! Don’t worry that you won’t burn as many calories or get good results. 

Stretching is vital to do in some form or another.  Yoga is my go to.

Circuit train which gets your cardio in as well as your strength and cuts your workout time down considerably:  30 min is equal to a

Examples of this are:

CrossFit – Designed to improve your overall physical abilities, including your endurance, strength, flexibility, speed, coordination, balance, and more. Combines many forms of exercise, high intensity.

Circuit stations training – Circuits are made up of exercise for a determined period of time, followed directly by rest or active recovery.

Tabata – a timed interval method that alternates between 20-second intervals performed at maximum effort and 10-second stages of rest, repeated eight times for the ultimate exhaustive four-minute workout.

H.I.I.T. – As you can tell from the name, high-intensity interval training (HIIT) is challenging. It takes your cardio workout to another level, as you push your pace out of your comfort zone. You can use HIIT with any type of cardio workout, whether it’s running, using a stair climbing machine, rowing, or jumping rope.

My Personal Workout Schedule:

I walk an hour about 4 days a week and 1 time a week an hour and a half

Yoga for 30 min 3-4 days a week and an hour 1 time a week Circuit train 2 times a week.

Strength Training:  2 times a week

Daily Meditation: 15- 20 minutes

Tai Chi and Qigong 3-4 days a week 20 min. 

My Favorite Workout

My favorite workout is integrating a warm up of about 5 minutes, mixing in Yoga and Strength with light weights and ending with a meditation.  This way I integrate everything that is needed in a work out in the most efficient use of my time.

Here is a 40 minute sample workout that you can and should try out yourself.

Remember to stretch and drink plenty of water.

JUST DO IT and please let me know how it goes.  

Stay Fit, Have Fun, Be the Light and Be Strong!

You’ve Got This! 

Love,

Cindy

Thanks for Reading and please remember to like (if you do of course), comment and or share. I truly appreciate your precious time and support.

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Interview with a Fitness and Life Coach

Good Morning,

I am so honored that Kally from MiddleMe invited me to interview on her blog. Kally comes from a corporate background, and is a online entrepreneur. She does a mirage of various projects and assisting start-ups and is a writer and a recruiter, coaching freelancers.

I hope you enjoy the interview……

One of the reasons that MiddleMe is such an awesome platform is due to the interaction we get from the diverse audience all over the world. I love that I have readers from Singapore to India all the way to the United Kingdom and United States. From retirees dishing out precious wisdom to essential staff sharing their stories with us. 

Today, we have the Founder of Uniquely Fit, Cindy Georgakas with more than 35 years of health and wellness experiences, serving others with a passionate goal in mind – to help other people to find inner peace and healthy living, come and share her thoughts and experiences with us. 

Hi Cindy, over in MiddleMe, we are all about having passion in what we do and helping others. We are honored to have you today to talk about your work and passion. Please introduce yourself and Uniquely Fit.

Thank you so much, Kally, for inviting me to interview with you. I follow your site regularly and find it very informative with such heartfelt passionate messages for humanity.  

I was born in San Francisco, California and grew up in Daly City and I kept migrating south for warmer weather after college. I live in an incredible rural community in Woodside, Ca. about 40 minutes south of S.F. with just over 6,000 people with beautiful mountains to hike and beaches to visit which I love and keep me fit. I’m happily married with 4 children, 4 furry family members, 2 horses on our property and 5 ageing parents who are local.  

Uniquely Fit was born out of my passion for fitness with the premise that every person is unique and different and each individual’s needs must be honored. The business has expanded and grown over the years offering more services and now with Covid reinventing itself yet again, with Zoom One on One sessions, group classes, outdoor sessions and I’m more active on blogging.  

I modelled my studio after Jane Fonda’s aerobic studio she opened in 1982 in S.F. and I opened mine in San Mateo California within weeks of her opening hers when I was 26 years old. It was such an exciting time in my life building from the ground up and training staff.

At the time we had low and high impact, aerobic classes, with small free weights.  

I also taught pre and postnatal exercise, birth coaching and baby massage with one massage therapist on staff. We had 15 instructors and 20 classes a week.

We have now expanded into having 4 massage therapists, yoga classes, No Guts No Glory (boot camp), personal training, Life Coaching, Craniosacral Therapy and we have a Nutritional Consultant on staff.

What made me want to set up Uniquely Fit? What is your mission behind Uniquely Fit?

With a major in Recreational Therapy, I started in convalescent hospitals where I felt I had very little actual control in helping people. I would go to work and come back in the morning to someone I worked with the day before, in my office (dead… yes you heard it right). Somehow they got put in my office as a holding spot. 

After a few times of that, it was too heartbreaking for me because I grew to love each person I worked with. I decided to move into the wellness side of health and worked and managed different health facilities and taught workshops. After a few years, I decided to go off on my own and “do it my way”.

My mission is for each person to find their passion in their lives through movement, finding exactly what feeds them physically, emotionally and spiritually. I also struggled with my weight and one time went from 115 to 160 lbs in 6 months so I had a lot to teach with that experience.

How do you feel when you have successfully helped others? 

I feel awesome! There is so much fulfilment when someone I work with reaches their objective because I know how much they have put into it to get there. It also motivates me to keep walking my talk because you can only help people if you truly live the process. My clients become my biggest inspiration!

What does inner peace mean to you?

It means accepting myself for who I am and relaxing into the present moment and connecting to the Spirit, God, Buddha within or whatever it is for you, where all is well.

Can everyone find inner peace in the end? 

Peace is a state of mind and it is much easier when our basic needs of security are met but it is achievable and attainable in every moment if we can stop and quiet our mind, and allow it to fill our souls. It is NOT always easy but nothing worth having is. It takes patience, practice and practice, you must. 

I try to help people achieve one goal a week with very small increments and when they master that add another. Meditation, breathing, music, journaling, walking, Yoga, Qigong are all modalities that help foster inner peace.

I have noticed that you have many skills like Occupational and Recreational Therapy among many others. What pushes you to pick up new skills and improve yourself?

I found out early on that O.T. was very tedious and the repetitiveness of the work wasn’t full filling so I moved forward into what was more satisfying to me.  

As long as we are alive we are growing. There are times that my clients call me into new things out of the blue. I never would have taught a spin class or started massage if one of my clients didn’t “twist my arm”. Of course, they always make it an offer I can’t refuse. If there is a client that is struggling, I continue to access what is needed and will take other classes or certifications to find the best modalities to help them. 

That is how I started doing Craniosacral Therapy and Music as Medicine. Other times, it is just a calling and I trust it and go with it. It has never steered me wrong. Other times I refer out.

What kind of challenges excite you?

 There is usually an instinct or aha when I know it is something I want to pursue and usually there is a bit of fear when I think of it. My mind says, “oh forget about it” and I so wish it would go away but when it doesn’t, I have learned to trust it. This reminds me recently of taking the mules down the Grand Canyon. 

First of all, I’m scared of heights so what part of me was crazy enough to want to do that I asked. I DON’T, I answered and I remind myself it’s ok to change my mind. But it kept persisting so I researched it a lot and I was so hoping I would change my mind but it wouldn’t go away and one thing I’ve learned is I have to follow that voice. I took me and my fear and gave it over to the donkey. It turned out to be exhilarating and so beautiful and I would have missed a lot by foot. I have a sign in my office that says If your Dreams don’t scare you, they’re not big enough.  

I’ve just started writing a book and it’s the same calling here and I keep thinking just forget about it while I continue typing.

What does being passionate mean to you?

It means having a purpose that I am excited to work on that brings me joy, exhilaration and meaning and sharing that with the world.  

Do you think it is important to have passion for your job? Why?

I do because it doesn’t feel like work then. It feels like an extension of your mission and purpose in life. I love what I do but with that said after 6 -8 clients in a day, it is still something I need a break from. 

The gift of a little more time right now is that I can explore other things I love as well. I see clients from as young as teenagers to 100. My soon to be 90-year-old client does a 5-minute plank, and is working on Zoom on an architectural project at the Historical Museum of Art in San Mateo. He still drives to come to see me and if this isn’t passion, I don’t know what is.

What advice would you give to someone who says they can’t find passion in their work?

I would say perhaps it’s time to look at what really would feed them in their job. Reinventing yourself is really important in life and it’s NEVER too late to start over. Sometimes it’s not the job that is the problem but the way they hold it. That is when I would do a one on one session with them to discover their passions.

You do offer Life Coaching as a part of your services. Can you please elaborate on what is life coaching?

I do and it is one of the highlights of my career. I was trained by the best in 1979 by Cherie Carter Scott, Mother of Life Coaching from Motivational Management Services. She recently produced a movie called “The Workshop” which can be seen on Netflix.

 Have you ever had a question that keeps rattling around in your head and you never can get resolution on it? That is the perfect time to get a session. It can be as little or big as you can imagine. It could be deciding on how to let go of anger, moving, finding a new career path etc. 

I was trained to use a Socratic approach and ask questions so people can access their own answers. The answers are always inside and it is my job to ask the right questions so someone can access them.   

What is the difference between a life coach, a counsellor and a psychiatrist?

The difference is we have a very specific set of guideline in a life coaching session which can be broken down like this:

  1.  Objective: What do you want from this session?
  2.  Desire and willingness to get clear on it.
  3.  Exploring Feelings and fears. 
  4.  Releasing what is in the way of getting what you want.
  5.  Making a plan of action.
  6.  Checking in to keep you on track.

Counselors have a good listening ear and usually offer much more evaluation and input.

A psychiatrist can dispense medicine and is usually much less available for exploration and implementation. They are great with finding imbalances in the system and prescribing medication when needed and often work with a psychopharmacist, who is a specialist in choosing medications. 

All modalities can work independently or in conjunction with each other.

How is your business surviving during this pandemic? What changes did you make to accommodate the safety regulations? 

It’s doing well with some gaps and it is slowly returning to more in-person visits with 6 ft distance and masks etc. 

We take everyone’s temperature before starting with a handheld device to the forehead, sanitize everyone, have long wait times in between clients and different outdoor spaces to work in. We have sanitizing products, gloves and wipes available and hand washing is a must. Everything is left outside 2 days and then brought in and is wiped down. I am doing one on one sessions on Zoom as well. 

People are adapting to the new normal and finding ways to soothe their bodies without actual touch but with substitutes such as foam rollers, balls etc as I direct them. Life Coaching as you can imagine is really needed right now with the constant changes and fear rightfully and that is being instilled. This gives them their power back.

Any tips for small businesses to survive during this time?

Be consistent and keep the ball going. Never before have I been so grateful to have so many platforms available to do my work and to shift into. I continue to put out my monthly newsletter and I suggest you keep as many systems in place as possible so you don’t fall behind and are ready to go as things shift; BECAUSE THEY WILL! 

After my 2nd child, I brought my business home and ran pre and postnatal classes and baby massage out of my house and decided to semi-retire. Not long after that my husband’s business came to a crashing halt with the stock market crash and close. In one month I picked up the pieces and built my business back up to being booked with a waiting list and built a staff and made lemonade out of lemons. That was 25 years ago, and if I can do it, so can you. This is the silver lining when change hits you in the face. It’s the getting up that matters, not the falling down. That is life.  

So, try things on for size, when doors close, remember windows will open. There are 9 NO’s to every Yes, so be resilient, don’t give up and don’t take it personally. Remember what doesn’t kill you makes you stronger.  

Once again, thank you for taking time in sharing your experiences and tips with us. 

You are so welcome Kally.  It was lots of fun and my pleasure and I do hope it has been useful for your readers.  

Please feel free to reach out if I missed anything and Stay Strong and keep the faith everyone. 

If anyone wants to reach me for questions or a session etc feel free to email me at  uniquelyfit@gmail.com, visit me on my website at  uniquelyfit.net or blog  uniquelyfitblog.com  or other social media sites here:
Facebook
Instagram
Youtube

Thanks for taking the time to read this interview. Hope you enjoyed it! Please remember to like if you do of course, comment and or share.

❤️

Cindy

Can’t get enough of MiddleMe? You can find me sharing my thoughts here as well: 
Instagram @kallymiddleme
Twitter  (MiddleMe_net)
FaceBook (MiddleMe.net)
LinkedIn linkedin.com/in/kallytay

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Rewrite a Revolutionary Script for 2015

Hi there, thanks for making your way over. Here is how you can begin to restart 2015:

The first step in your journey requires you to

1. Write this year’s script:
Set aside a time where you can dedicate your full attention. This initial step is critical and powerful. When you proclaim what you want, it allows you to remain focused on what is key for you.

  •     PROCLAIM WHAT YOU WANT:
  •    -I want to lose 20 pounds,
    -Start yoga,
    -See a trainer
  • ASK YOUR WHY:
    Why is this important to you? ? How will it change your life or enhance your life?
    Is it in line with your life purpose?

2. Determine three goals that are key:

Setting a top three priority list this year allows you to fully delve deeply. If you overwhelm yourself too early, these will all be on your list next year. According to research, it takes 21 days of consistent action to build new healthy habits. Focus on each goal gradually, and build yourself further down the list.

4. Hire a life coach
A life coach holds you accountable, hone’s in on what is the most important why in your life and allows you to explore feelings. Having an individual who is on your side to face obstacles and make a plans changes your entire perspective by pushing you to remain consistent..

5. Pick deadline dates
Deadline dates encourage you to act with urgency. Without dates you end up aimless and unaccountable. They need to be attainable, and realistic times so that you can experience a win. Every time you meet your commitment, you begin building trust and self confidence in your abilities. This creates a, “Yes I can attitude!” which is paramount in attaining success.

6. The process of letting go:
We have a tendency to hold onto the past, and continue old patterns of thinking that perpetuate negative feelings into our present. Our minds hold onto pain, and we repeat the same tired old script in our present. In order to embrace the new year, you must learn to Forgive and Release the past. Unless you do this, you will never get what you truly want in life because you won’t feel worthy.
Letting go is much easier said than done. It requires a simple desire along with the discipline to see it through. However, have faith in your abilities
Fan your Wins:

In order to keep mastering things you want, you must be grateful and give thanks so more will come your way. To attract morepositivity and growth, you must understand like breeds like. Remember how Fire grows. If w e fan it, it ignites can move from a tiny flame into a roaring blaze. Similarly, if you fan your spirit with positivity and gratitude, your spirit expands.

Ideas for letting go:

Write it down and burn it
Say affirmations
Imagine it leaving in a balloon into thin air
Bury it all the way to China
Come to the present moment and Breathe

Looking forward to hearing from you,
Cindy Georgakas
Uniquely Fit