Fit Life Coaching: Where Do I Start? — Resident Nutrition Expert Kristin Ames

Kristin Ames - Nutrition Expert

Ahh, January, the month where we all decide to adopt a healthier lifestyle.  Maybe lose some weight?  Start a new fitness regime? Get better sleep? Meditate?

It can be overwhelming trying to decide where to focus our efforts.  We know we want to feel better, but there are so many different options out there it can quickly lead to analysis paralysis and we end up doing nothing because we don’t know where to start.

On the other hand, it is possible to take on too much at once.  Starting a fitness program, cooking all your meals at home and trying to get 2 more hours of sleep every night, when you previously weren’t doing any of these things consistently, probably isn’t the recipe for success that you’re hoping for.

Extreme or time-consuming changes to your daily routine may be overwhelming when piled on top of all your regular responsibilities and commitments, to the point that you’ll likely end up abandoning your new healthy habits before you have time to reap the benefits.

Kristin Ames of Fit Life Coaching
Kristin Ames of Fit Life Coaching surfing

So what are we to do? I recommend choosing one new habit or behavior that feels manageable right out of the gate.  On a scale of 1-10 where 1 is ‘never gonna happen’ and 10 is ‘I can do this all day long’ it should be at least an 8, otherwise you need to scale back. 

When we are successful at improving our habits and behaviors, we get motivated to make more changes.  I know if feels like radical change will be the most effective, but it rarely is.  Small, manageable changes will lead to lasting results. 

You’re also more likely to keep doing something you enjoy, rather than grinding through something you hate; even the most disciplined person in the world will crack eventually if they don’t enjoy what they’re doing. 

Let’s say you decide you’d like to get in better shape; going to the gym 5 days a week for an hour will surely get you results – right? Well maybe, but it will also probably get you injured and discouraged if you don’t really like going to the gym. 

What if instead you signed up for a fun weekly exercise class, or tennis lesson, or set up a standing date to meet a friend for a walk?  Seems like it wouldn’t be nearly as effective to get you to your goal as the gym option, but guess what? If you stop going to the gym after 2 weeks, you’re never going to reach your goal. 

But maybe, after doing the exercise class for a month, you find another one to add to your week, and then you meet some like-minded people in the class and decide to get together on the weekend to go for a hike…you see where I’m going with this.

Kristin Ames - Nutrition Coach
Kristin Ames selecting fresh fruit in Keremeos, BC

The same principle goes for your nutrition – if your eating habits need an overhaul, think about what small changes you could make easily.  Do you eat out too much?  Set a limit as to how many meals a week you’re going to eat out. 

Don’t eat enough vegetables?  Set a goal of trying 1 new vegetable a week or eating a certain number servings a day.  Don’t buy 10 new vegetables at the grocery store with the expectation that you’re suddenly going to be eating them all day every day, chances are at weeks end you’ll be staring at a fridge full of rotten produce.

If you’re still tempted to bite off more than you can chew, try to narrow down your priorities – what single behavior change or new habit would have the biggest overall impact on your health and lifestyle? 

If you’re struggling with injury or pain, working on your mobility would be a great place to start – if you’re not in pain, you’ll sleep better, feel more like exercising, and probably not be cranky all the time.  

Kristin Ames of Fit Life Coaching
Kristin Ames of Fit Life Coaching lifting weights

If you’re always low energy and tired, then improving your sleep would be beneficial – you’ll be less tired (obviously), keep your hunger in check, and have more energy to exercise more.  Lots of benefits from one doable change.  

So pick something you can start working on tomorrow, and make sure you’ll nail it. Define what you’re going to do, how often you’re going to do it, and how you’ll measure your success.

Once you reach this goal, then, and only then, will it be time to add another.  Maybe it’s something you can master in 2 weeks, or maybe 2 months, it doesn’t matter.  I’ve said it before, but it really bears repeating: small, incremental changes are so much more effective and sustainable over the long term than big radical ones.

They may not be as exciting (for sure no one else wants to hear about your goal to eat 6 servings of vegetables a day for the next 4 weeks) but who cares? What is exciting is that you’ve set yourself up to reach your goals and still enjoy life while getting there.

Kristin Ames is a certified Nutrition Coach, Personal Trainer and Health Coach living in North Vancouver.  Her company, Fit Life Coaching, helps people achieve their best body and health with personalized nutrition and fitness programs. If you would like to learn more about the programs she offers, contact her on her website or Instagram.

Mayumi & Mama Izumi’s Foodie Adventures — Fets Whisky Kitchen

Fets Whisky Kitchen

Welcome to my new series, Mayumi & Mama Izumi’s Foodie Adventures! Today marks my first installment and I’m very excited to write about Fets Whiskey Kitchen. It was my second and Mama’s first time at the yummy eatery and bar.

Located in East Vancouver’s Little Italy on ‘the Drive’, Fets is nestled beside Havana and across the street from Grandview Park.

Mama and I ordered their Country Fried Steak and the Cooper’s Breakfast. Fets’ Country Fried Steak is crispy on the outside and the organic meat is moist and tender on the inside — the best I’ve had. It is accompanied by Maker’s Mark Bourbon white gravy, rosemary biscuit & bread, sunny side up egg, hashbrowns (with sauteed onions), and a dash of greens (with pickled onions). Delish!

Fets' Country Fried Steak and Cooper's Breakfast
Fets’ Country Fried Steak and Cooper’s Breakfast

The Cooper’s Breakfast is so tasty that my mouth is watering reliving my memories of it. It is comprised of braised local pork, black beans, sunny egg, and cornbread. All the flavours in both dishes enhance rather than compete with each other. It is gourmet comfort food and my gourmand compliments go to the chef.

Not only am I a foodie, but also a coffee connoisseur. Fets did not disappoint. They serve Western Canadian, Canterbury coffee that is filled with multi levels of roasted flavour notes.

Canterbury coffee at Fets Whisky Kitchen
Canterbury coffee at Fets Whisky Kitchen

A definite must if you haven’t already had the pleasure to nom at this wonderful Commercial Drive restaurant. Besides the yummy eats, the customer service is also top notch and they have a heated patio. Need I say more?

If you would like to learn more about Fets Whisky Kitchen follow them on their Instagram.

I AM Grateful …

I'm Grateful

I am GRATEFUL …

I am grateful for so many things but top of mind — Mama Izumi, Big Sis and a certain someone who has recently come back into my life …

I risk “scaring” him off if he reads this blog BUT I guess that’s the risk I take for expressing my thoughts in the moment.

This moment is sooo delicious too … Leave it to a foodie to describe time with a food adjective. Hahaha … I’ve got my ear buds plugged into YouTube music and Shawn Mendes’ song, “In My Blood” and I’m feeling really happy.

Sooo back to gratefulness and this certain someone … We are supposed to go on a date today. I have the perfect outfit picked out too. My thrifty finds that I purchased from a Facebook Marketplace seller yesterday — sleeveless white & blue blouse that ties in the back with a teardrop opening $5.00 and stretchy jeans with a proper waist $8.00 (I hate low-waisted pants – they give me muffin top – yuck!).

We recently reconnected on Facebook and exchanged numbers and spoke on the phone a couple of times. Almost every time I think about him I get butterflies … Awww … I’m such a girl. Hahaha ….

This blog is going to be short and sweet like ME. I shall end this here for: 1) fear that he will read this and I may reveal TOO MUCH and 2) I will continue this later and let y’all know what happens …

Question is — WILL HE ACTUALLY CALL TODAY …. Fingers crossed, Babes.