Wellness Coaching, Surrey, BC

Just 4 You Wellness Coaching Sessions
"A goal without a plan is just a wish."

Just 4 You Wellness Studio facilitates healthy, sustainable behaviour change by challenging our clients to develop their inner wisdom, identify their values, and transform their goals into action. We make a difference in our clients’ knowledge, skill, self-efficacy to achieve behavioral change when facing fitness, health and nutritional challenges.

• We establish good relationships with our clients.
• Conduct motivational interviews focusing on your personal dreams, desires and goals.
• Present a well rounded wellness vision Just 4 You.
• We set attainable goal layers that reflects our clients needs and lay it out in a step by step and easy to follow plan.

Call today for your Just 4 You Wellness Coaching Session at 604.612.7538.

Depression and anxiety: Exercise eases symptoms

Depression symptoms often improve with exercise. Here are some realistic tips to help you get started and stay motivated.

When you have anxiety or depression, exercise often seems like the last thing you want to do. But once you get motivated, exercise can make a big difference.
Exercise helps prevent and improve a number of health problems, including high blood pressure, diabetes and arthritis. Research on anxiety, depression and exercise shows that the psychological and physical benefits of exercise can also help reduce anxiety and improve mood.
The links between anxiety, depression and exercise aren't entirely clear — but working out and other forms of physical activity can definitely ease symptoms of anxiety or depression and make you feel better. Exercise may also help keep anxiety and depression from coming back once you're feeling better.

How does exercise help depression and anxiety?

Regular exercise probably helps ease depression in a number of ways, which may include:

• Releasing feel-good brain chemicals that may ease depression (neurotransmitters, endorphins and endocannabinoids)
• Reducing immune system chemicals that can worsen depression
• Increasing body temperature, which may have calming effects

Regular exercise has many psychological and emotional benefits, too. It can help you:

• Gain confidence. Meeting exercise goals or challenges, even small ones, can boost your self-confidence. Getting in shape can also make you feel better about your appearance.
• Take your mind off worries. Exercise is a distraction that can get you away from the cycle of negative thoughts that feed anxiety and depression.
• Get more social interaction. Exercise and physical activity may give you the chance to meet or socialize with others. Just exchanging a friendly smile or greeting as you walk around your neighborhood can help your mood.
• Cope in a healthy way. Doing something positive to manage anxiety or depression is a healthy coping strategy. Trying to feel better by drinking alcohol, dwelling on how badly you feel, or hoping anxiety or depression will go away on its own can lead to worsening symptoms.

Is a structured exercise program the only option?

Some research shows that physical activity such as regular walking — not just formal exercise programs — may help improve mood. Physical activity and exercise are not the same thing, but both are beneficial to your health.

• Physical activity is any activity that contracts muscles and expends energy and can include work or household or leisure activities.
• Exercise is a planned, structured and repetitive body movement done to improve or maintain physical fitness.

The word "exercise" may make you think of running laps around the gym. But exercise includes a wide range of activities that boost your activity level to help you feel better.
Certainly running, lifting weights, playing basketball and other fitness activities that get your heart pumping can help. But so can physical activity such as gardening, washing your car, walking around the block or engaging in other less intense activities. Any physical activity that gets you off the couch and moving can help improve your mood.

You don't have to do all your exercise or other physical activity at once. Broaden how you think of exercise and find ways to add small amounts of physical activity throughout your day. For example, take the stairs instead of the elevator. Park a little farther away from work to fit in a short walk. Or, if you live close to your job, consider biking to work.

Oct. 10, 2014

Doing 30 minutes or more of exercise a day for three to five days a week may significantly improve depression symptoms. But smaller amounts of physical activity — as little as 10 to 15 minutes at a time — may make a difference. It may take less time exercising to improve your mood when you do more-vigorous activities, such as running or bicycling.
The mental health benefits of exercise and physical activity may last only if you stick with it over the long term — another good reason to focus on finding activities that you enjoy.

How do I get started — and stay motivated?

Starting and sticking with an exercise routine or regular physical activity can be a challenge. These steps can help:

• Identify what you enjoy doing. Figure out what type of physical activities you're most likely to do, and think about when and how you'd be most likely to follow through. For instance, would you be more likely to do some gardening in the evening, start your day with a jog, or go for a bike ride or play basketball with your children after school? Do what you enjoy to help you stick with it.
• Get your mental health provider's support. Talk to your doctor or other mental health provider for guidance and support. Discuss an exercise program or physical activity routine and how it fits into your overall treatment plan.
• Set reasonable goals. Your mission doesn't have to be walking for an hour five days a week. Think realistically about what you may be able to do and begin gradually. Tailor your plan to your own needs and abilities rather than trying to meet unrealistic guidelines that you're unlikely to meet.
• Don't think of exercise or physical activity as a chore. If exercise is just another "should" in your life that you don't think you're living up to, you'll associate it with failure. Rather, look at your exercise or physical activity schedule the same way you look at your therapy sessions or medication — as one of the tools to help you get better.
• Analyze your barriers. Figure out what's stopping you from being physically active or exercising. If you feel self-conscious, for instance, you may want to exercise at home. If you stick to goals better with a partner, find a friend to work out with or who enjoys the same physical activities that you do. If you don't have money to spend on exercise gear, do something that's cost-free, such as regular walking. If you think about what's stopping you from being physically active or exercising, you can probably find an alternative solution.
• Prepare for setbacks and obstacles. Give yourself credit for every step in the right direction, no matter how small. If you skip exercise one day, that doesn't mean you can't maintain an exercise routine and might as well quit. Just try again the next day. Stick with it.

Do I need to see my doctor?

Check with your doctor before starting a new exercise program to make sure it's safe for you. Talk to your doctor to find out which activities, how much exercise and what intensity level is OK for you. Your doctor will consider any medications you take and your health conditions. He or she may also have helpful advice about getting started and staying motivated.

If you exercise regularly but anxiety or depression symptoms still interfere with your daily living, see your doctor or other mental health provider. Exercise and physical activity are great ways to ease symptoms of anxiety or depression, but they aren't a substitute for psychotherapy or medications.

Article by Mayo Clinic Staff

Spanakopita Bites

2 green onions cut into thirds
2 medium garlic cloves
1 ½ C loosely packed flat leaf parsley
12 oz bag of frozen chopped spinach, defrosted
2 oz (roughly ½ C) crumbled light feta cheese
1 egg white
1/8 tsp salt
Pinch ground nutmeg
20 all natural whole wheat mini filo shells

Preheat oven to 450°F. Place filo shells side by side on a small baking sheet.

Add onions, garlic, and parsley to a food processor fitted with a chopping blade. Process until they are very finely chopped. Transfer the mixture to a medium mixing bowl and set aside.

Place the spinach in a fine strainer and squeeze as much moisture from it as possible. Then transfer the spinach to a clean, lint-free dish towel and squeeze until water is gone. Add it to the onion mixture along with feta cheese, egg white, salt, and nutmeg. Mix the filing until well combined.

Divide the mixture among the shells, forming it into tight balls and placing them so they are neatly mounded over and lightly packed into the shells.

Bake for about 8-10 minutes or until the shells are lightly golden brown and filling is hot through. Serve immediately. Serves four.

Per serving (5 bites): 143 calories, 8g protein; 18g carbs (2g sugar); 3g fat; 3mg cholesterol; 2g fiber; 443 mg sodium.

Recipe courtesy of Idea Food and Nutrition Tips Magazine, November-December 2015 edition.

Onsite Couples 20 Sessions Fitness Training

Onsite training for couples or two friends! Keep each other focused on fitness.

• 20 one hour sessions for two at Just 4 You Wellness Studio.

• 90 day expiry.

• Must adhere to policy of attending a minimum of 2 times/week. Daytime or weekend available.

• Plus attend FREE group fitness classes for the duration of your package.

• One time $30 Registration Fee.

Please call for your FREE couples training consultation (A $75 Value) at 604.599.5561 or email us.

$637.50/person+GST

Just 4 You Wellness Studio
6195-136 Street Surrey, BC
604.599.5561

Karen Sydenham is my personal trainer

"My name is Anne Warkentin, and I've been under Karen Sydenham's tutelage for almost five years. She is my personal trainer.

I am 84 years old; born in Dec. of 1930.

I've had some obstacles to overcome, and she has helped me a great deal.

In 2009, on July 20, my husband and I were going for a walk. Usually, George and I walk side by side; but for some reason that day I was behind him. I was hurrying to catch up, when he turned around to see what was keeping me back. I heard someone coming up from behind, and so I headed toward him just as he turned. I tripped over his feet, and landed on my left hip and thigh. I felt my bones break as I landed. The man coming from behind saw what happened; said he would call for help and ran back.

I spent 28 days in hospital, because I also came down with pancreatitis.

I have done well under Karen's supervision. She was very patient with me, and very encouraging. I can do 30 sit-ups, 20 push-ups, for example. She has taught me to lengthen my stride, walk with my shoulders level; helped me to overcome a sore shoulder, etc. I would recommend her to all friends and strangers who wish to live a healthier lifestyle. She has taught me more healthful eating habits.

Surrey Newton • Panorama Ridge • South Surrey

Is hot yoga good for you?

Article List: Is hot yoga good for you?

1. Hot Yoga: Booming, but It May Be Bad for You - Healthline

2. Hot Yoga: The Dangers and Myths You Need to Know - Amber Larsen

"The Myth of Sweating Toxins

Does your yoga instructor tell you that the sweating is good for you because you are releasing toxins from the body? Well, this statement is not 100% true. Most of what you are sweating is water, but there are other chemicals that make up sweat including salt, potassium, ammonia, and urea. True toxin elimination comes from the kidneys and liver, and some from the colon. Doing a ninety-minute hot yoga session and sweating to death is not releasing toxins. You really are just dehydrating yourself and losing only water weight. I hate the burst the bubble, but my statement is true to the facts of body’s biological systems. If you really want to eliminate toxins from the body, it's best to talk to your physician or purchase an over-the-counter liver, kidney, or colon cleanse made out of natural ingredients."

3. You Asked: Is Hot Yoga Good For You? - Time

4. Yoga: Is hotter better? - Berkeley Wellness

"Too hot to handle?
The safety of hot yoga depends on your fitness level and overall health, among other factors. But exercising in extreme heat can lead to dehydration and hyperthermia (elevated body temperature), both of which can cause nausea, dizziness, fainting, muscle cramping, and other symptoms. And if you become very dehydrated and drink too much water afterward without consuming electrolytes, you run the risk of developing hyponatremia (low blood sodium levels), which can also cause such symptoms as nausea and muscle cramping, along with general malaise and even seizures. That’s what happened to a 34-year-old woman who was hospitalized after she did a 90-minute hot yoga workout and then drank 3.5 liters of water, as was reported in the British Medical Journal Case Reports in 2012."

Reiki Sessions Available, Surrey, BC

Reiki is a Japanese stress reduction therapy used to promote deep relaxation and healing. It is administered by a qualified practitioner who works with a gentle “laying on hands" technique, utilizing the "life force energy” we all possess, to activate the natural healing processes of the body to restore physical and emotional well being.

Call the studio at 604.612.7538 to book your appointment.


Surrey Newton • South Surrey • Panorama Ridge • South Delta