Tuesday Time Change.

Oh dear, this is a difficult post. As you may know, the evening Circuit Training classes have been less well attended recently and we decided to consult with our members and class participants to change the time and perhaps attract more interest. We had an enthusiastic response and have successfully changed the time of the Thursday class to 6:30 pm. We had hoped to do the same on Tuesday, but unfortunately the hall is in regular use at that time. It is for this reason that starting Tuesday January 19 Circuit Training will be from 4:00 pm - 5:00 pm. We hope this time will be popular and please, if you know someone who is interested in coming but is not on our mailing list, let them know this change. The time published in the Canning Gazette is incorrect.

Circuit Training: Tuesday 4:00-5:00 pm and Thursday 6:30-7:30 pm.

Have you heard of "False Hope Syndrome"? Common at this time of the year, when we realise that over-ambitious plan for self-improvement just isn't going to happen. Somehow we believe that self-change is easy and we set high expectations that aren't realistic. Many people who miss the mark on their wellness resolutions interpret their failure as inevitable; but this year, let's try again by rethinking what's feasible. So, instead of saying "this is the year I'll run a marathon", when to date all I've done is run to the bus stop, we can vow to walk regularly and add in some running as we hit our stride. Long term objectives are great, but we need to make that first step and keep taking those steps to get to where we want to be.This is realistic hope.

Staying strong, maintaining our muscles and moving around is going to help us live longer and make our lives better. Last year, we organised a variety of programs for our members and the local community including: yoga, circuit training, tai chi, Latin/Caribbean dance and Aquafit. This year, we'll do more of the same, in good company and a supportive, non-competitive atmosphere. We always welcome new participants. We generally don't hold classes when there's an AVRSB storm day, but please check our Kingsport Fitness and Wellness facebook page or blog: http://kingsportfitnessandwellness.blogspot.ca for up-to-date news and cancellations. Alternatively call Melanie (902 300 6300) or Christine (902 692 8277).

Monday, Wednesday and Friday mornings 9-10: Cardio and Strength Training with upbeat music. If you like dancing around the living room but keep tripping over the dog - join us - you'll have fun. (Wednesday is circuit training day). We always end the class with ten minutes gentle stretching. Instructor: Christine Heap. Drop-in fee: $4.00 a class or $25 for 8 classes. First class free!

Tuesday and Thursday evenings TIME CHANGE 6:30-7:30 Circuit Training. 14 one minute stations to tone different muscle groups and increase cardio vascular endurance. This is a co-ed class. Instructors: Melanie Amos and Christine Heap. Drop-in fee $4 or $25 for 8 classes. First class free!

Monday Yoga. Gain core strength, flexibility and balance while becoming aware of the breath and mindfulness. Morning 10:15-11:15 Gentle Yoga. All levels. You learn the fundamental yoga postures while emphasizing safe alignment in a fun, relaxed environment. $42 for 6 classes or $7.50 drop in. Evening 5:30-6:45 Vinyasa Flow Yoga. Focusing on safe alignment, you move through the yoga postures gaining core strength, balance and flexibility while using the breath and calming the mind. $45 for 6 classes or $10 drop in. Instructor: Melanie Amos.

Tuesday evening 5:15-6:15 Men's Yoga.  This gentle, stimulating class works on the basic yoga postures while increasing flexibility, balance and range of motion. $45 for 6 classes or $10 drop in. Instructor: Melanie Amos.

Exercise vigorously, the more the better, experts say

Scour fitness magazines, dredge the health-o-sphere and poll physicians about how much exercise to do for a happy, healthy, disease-free life, and be left with conflicting advice and confusion. Some sources hail the five-minute workout, others swear by 100-mile "ultra" marathons, Health Canada recommends 150 minutes a week. And a recent, as yet unpublished British study…

 OK I haven't yet worked how to post videos but I can post links. So here's something I enjoyed. I hope you do too!

 Inspiring Dance

This is a SHOUT OUT to all fans of hot rhythms and Latin dance moves. Come to our Caribbean Latin Dance Night at Canning Fire Hall on Friday November 27 8:00pm-12:00am. Maybe you want to relive the memories of that vacation in the sun? Now is your chance! With music provided by Frederic Mujica we're sure to have a lively and authentic dance party atmosphere. Tickets $10 per person may be purchased from Cochrane's Pharmasave in Canning or contact Melanie Amos (902 300 6300). There will also be a bar serving wine and beer, a 50/50 draw and a Silent Auction. Proceeds to Kingsport Fitness and Wellness Society (we believe keeping fit should be affordable AND fun). Bienvenidos a todos. See you there.

So how many times have you told yourself that today is the day that you’ll start eating better and exercising more? We all know that sometimes it is easier said than done. Knowing that we need to make behaviour changes for a healthier lifestyle is one thing, following through on them and then sticking to them is something else entirely. Five tips to help make behaviour changes that stay with you:

Make a plan – Be specific and set goals. Double check to make sure that everything you’ve planned is realistic. Write your plan down and put it somewhere you can see it.

Start small – Break your goals down into small, manageable steps that you can measure. Being able to achieve small steps builds confidence.

Change one behaviour at a time – Focus on one change at a time, too many changes can become overwhelming. Habits are something that are developed over time, so slow and steady wins this race.

Involve a buddy – Including someone in your plan provides you with motivation and accountability. Sharing trials and successes makes the change more manageable. Choose someone who is positive and supports your short and long-term goals.

Ask for support – Don’t be afraid to ask for help, it can help bolster you when times get tough. If you feel you can’t do it on your own, there are professionals (dietitians, fitness professionals, therapists, etc.) who can provide you with the information you may need to make health decisions.

If one of your goals is to be more active, take a look at our varied program. Every class has people in it just like you. We take exercise together, make and maintain friendships and have fun while keeping active. For more information, take a look at our facebook page: Kingsport Fitness and Wellness Society and blog: http://kingsportfitnessandwellness.blogspot.ca/ Or call Melanie (902 582 7700) or Christine (902 692 8277). Although our classes take place at the Lloyd Memorial Centre in Kingsport, we have regular participants from Canning, Sheffield Mills, Delhaven and beyond...

Strength and Cardio Fitness: Monday, Wednesday and Friday 9-10 am. Each class includes balance, strength and endurance training, warm up, cool down and stretching. Drop-in fee: $4.00 a class or $25 for 8 classes. First class free! Instructor: Christine Heap.

Co-Ed Circuit Training: Tuesday and Thursday 5:30-6:30 pm. This is a great strength training workout with cardiovascular benefits and fits well into a busy lifestyle. If your aim is to increase cardiovascular and muscular endurance, lose body fat and tone the body, this is the class for you! Drop-in fee $4 or $25 for 8 classes. Instructors: Christine Heap and Melanie Amos.

Gentle Yoga, all levels: Monday 10:15-11:15 am. A slow paced class, we work on increasing strength, flexibility, balance and range of motion, while becoming aware of the breath and mindfulness. You learn the fundamental yoga postures while emphasizing safe alignment in a fun, relaxed environment. $42 for 6 classes or $7.50 drop in. Instructor: Melanie Amos.

Vinyasa Flow Yoga, all levels: Monday 5:30-6:45 pm. Focusing on safe alignment, you move through the yoga postures gaining core strength, balance and flexibility while using the breath and calming the mind. $45 for 6 classes or $10 drop in. Instructor: Melanie Amos

Men's Yoga, all levels: Tuesday 4-5 pm. This gentle, stimulating class works on the basic yoga postures while increasing flexibility, balance and range of motion in a relaxed supportive atmosphere. $45 for 6 classes or $10 drop in. Instructor: Melanie Amos.

Monday September 21 sees our return to normal. Normal? What's normal? Our normal is a full schedule of physical activities to suit different tastes and lifestyles. Three mornings a week we enjoy fit and fun classes. Two evenings a week we have time efficient, personalised circuit training (no machines). Monday morning and evening and Tuesday evening we have yoga. We are pleased to offer all our classes at the Lloyd Memorial Centre, Kingsport.

Strength and Cardio Fitness: Monday, Wednesday and Friday 9-10 am. Each class includes balance, strength and endurance training, warm up, cool down and stretching. This is a community class for everyone; all equipment provided, an ideal way to get energised for the day! Drop-in fee: $4.00 a class or $25 for 8 classes. First class free! Instructor: Christine Heap.

Co-Ed Circuit Training: Tuesday and Thursday 5:30-6:30 pm. First class Tuesday September 22. This is a great strength training workout with cardiovascular benefits and fits well into a busy lifestyle. If your aim is to increase cardiovascular and muscular endurance, lose body fat and tone the body, this is the class for you! Drop-in fee $4 or $25 for 8 classes. Instructors: Christine Heap and Melanie Amos.

Gentle Yoga, all levels: Monday September 21 10:15-11:15 am. A slow paced class, we work on increasing strength, flexibility, balance and range of motion, while becoming aware of the breath and mindfulness. You learn the fundamental yoga postures while emphasizing safe alignment in a fun, relaxed environment. $42 for 6 classes or $7.50 drop in. Instructor: Melanie Amos.

Vinyasa Flow Yoga, all levels: Monday September 21, 5:30-6:45 pm. Focusing on safe alignment, you move through the yoga postures gaining core strength, balance and flexibility while using the breath and calming the mind. $45 for 6 classes or $10 drop in. Instructor: Melanie Amos

Men's Yoga, all levels: Tuesday September 22, 4-5 pm. This gentle, stimulating class works on the basic yoga postures while increasing flexibility, balance and range of motion in a relaxed supportive atmosphere. $45 for 6 classes or $10 drop in. Instructor: Melanie Amos.

Other activities at the Lloyd Memorial Centre, Kingsport. Tuesday morning Tai Chi at 9:00 am: for details please contact Merle MacDonald (902 582 7279). Therapeutic Yoga meets Sivananda, instructor: Jennifer White. One two hour session ($10) date tbc October. Please contact whitejenniferc@gmail.com for details. Jennifer led our popular Therapeutic Yoga classes two years ago and has since studied Sivananda Yoga and would like to share her yoga practice with you!

Valley Harvest Marathon: Kingsport Fitness and Wellness Society is a not-for-profit society and we aim to make all our programs affordable. To do this we fundraise and volunteer. Every year, we volunteer for the Valley Harvest Marathon. This is a wonderful event attracting hundreds of runners and all we do is hand out water! (and shout and cheer) If you have enjoyed our low-price classes and would like to support us, please join in the Harvest fun. As always, the marathon is run on Thanksgiving weekend. Contact Melanie Amos for details. Updates and cancellations are on our facebook page: Kingsport Fitness and Wellness Society and blog: http://kingsportfitnessandwellness.blogspot.ca/ Or call Melanie (902 582 7700) or Christine (902 692 8277).