Shift

Four Types of True Rest 4 For me, there are a handful of ways to rejuvenate that feel very nourishing and replenishing: 1. Closing my eyes, lying down, and doing nothing. This might or might not result in a nap. It might be more meditation or deep breathing. But I’m not reading, doing, watching.... 2. Going outside without using a device. Connecting to nature. Most likely in solitude. Letting my mind have some mental and physical space. (This one was a challenge for me to start but tremendous rewards came from making the new choice to be alone with myself and nature) 3. Relaxing with someone else. Feeling a connection with them. This can’t be a very active conversation if we’re talking, it has to be something that makes us feel connected, relaxed. We might just be cuddling without conversation. 4. Being fully present with a simple non-work activity, like having tea. This isn’t a time to think about work, though those thoughts might arise. It’s about nothing other than having the tea. Relaxing with the experience. Savouring it. Soaking in a bath or having a spa day is another example. (Make it a personal at home spa day and enjoying the luxuries of both relaxation and the comfort of your own created space) There are probably other ways to truly rest. Playing music, creating art, dancing, perhaps. But these four are my favourite. You’ll notice that you don’t need much for these kinds of true rest no equipment or devices (maybe tea if you have it), no special spaces (other than nature, if it’s available). It’s simple stuff. We just forget to do it! Happy Holidays and Happy Resting

Wouldn't it be amazing if the next time you had a check-up, your doctor handed you a prescription to walk. Yes, this simple activity that you've been doing since you were about a year old is now being touted as "the closest thing we have to a wonder drug," in the words of Dr. Thomas Frieden, former director of the Centers for Disease Control and Prevention. Of course, you probably know that any physical activity, including walking, is a boost to your overall health. But ...walking in particular comes with a host of benefits. Here's a list of three that may surprise you. 1. It counteracts the effects of weight-promoting genes. Harvard researchers looked at 32 obesity-promoting genes in over 12,000 people to determine how much these genes actually contribute to body weight. They then discovered that, among the study participants who walked briskly for about an hour a day, the effects of those genes were cut in half. 2. It helps tame a sweet tooth. A pair of studies from the University of Exeter found that a 15-minute walk can curb cravings for chocolate and even reduce the amount of chocolate you eat in stressful situations. And the latest research confirms that walking can reduce cravings and intake of a variety of sugary snacks. 3. It boosts immune function. Walking can help protect you during cold and flu season. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder. Comment YES below if you got your walk in already or lace up those sneakers and get outside.

Serving Size Versus Portion Size - Is There A Difference? Serving size is a standardized amount of food. It may be used to quantify recommended amounts, as is the case with the MyPlate food groups, or represent quantities that people typically consume on a Nutrition Facts label. Portion size is the amount of a food you choose to eat which may be more or less than a serving.... For example, the Nutrition Facts label may indicate cup cereal for one serving but if you eat cup, that is your portion size. Measure foods regularly to get an idea of what the serving sizes look like. It becomes easier to pick the appropriate amount as you grow more accustomed to it. While serving sizes are a valuable tool, it's important to listen to your body while eating. If you are still hungry after eating one serving, that likely means you need more food. And if you're full on less than one serving, that's OK too. Overcoming Portion Distortion It's easy to mistake a larger portion as a better value. To overcome portion distortion and downsize your helpings, try the following: * Read the label. The Nutrition Facts label can help you to identify the appropriate serving size. Have you noticed any changes to the Nutrition Facts labels? Many manufacturers have already started to adapt the new Nutrition Facts label on their products, and the new Nutrition Facts label will appear on all food items by January 1, 2021. US - FDA * Eat from a plate, not a package. It's easy to eat more than one serving when eating straight from the box or bag. Portion out your food first and put the container away before you start munching to keep your portion size in check. * Use the right tools. Try portioning out foods with measuring cups and spoons to give yourself an idea of what the serving size looks like. Small plates and bowls can also make the portion sizes appear larger and leave you feeling more satisfied. Skip the upgrade. When dining out, it can seem like a better value to pay 50 cents extra for a larger size. If you can safely transport the food home to eat later, that might be a good deal. Otherwise just stick to the serving size you know you can eat at one sitting without feeling too full.

Hydration is a key component to living a healthy immune efficient life. For starters there are over 700 Million responses on Google for asking the question How much water should I be drinking daily? I have personally been guilty of recommending a specific amount of water clients should drink however holistically speaking, drinking water and hydrating are two different things. I would like this post to provide you with more clarity than a fresh glass of water on the subje...ct. Hydration consists of minerals and nutrients that provide the body with electrolytes. This can be achieved through increased fruits and vegetables, mineral water and sodium via healthy salts added to your cooking. I like to enjoy a glass of water like a glass of wine or spirits with some bubbles and some added flavours. I personally drink San Pellegrino and occasionally dabble with some Perrier flavoured water from Costco. I also love adding Pink Himalayan Salt to my veggies and filtered water first thing in the morning and post workout. I have personally learned to add more minerals and supplement when needed to truly hydrate versus pound water by the gallon. The best measurements for hydration is how you feel, how clear your brain and urine is and how often you are faced with a cold, flu or fatigue. Use this holiday season to get better at hydrating your body and mind. Ditch the consumption myths of how much and focus on quality. Happy Hydration

The very core of Shift is wholeness. Owner, Certified Personal Trainer, Life Coach & Speaker Brian Humphrey has spent 20 years supporting and guiding individuals and organizations to strive for deeper, more holistic health. The more we build healthier people, the more we collectively build a stronger, healthier community around us.

WHO DO YOU NEED ON YOUR TEAM TO ACHIEVE DEEP HEALTH AND THRIVE IN LIFE? Owner and Founder Brian Humphrey mentions that after he had personally hired a coach and strategically learned and educating himself in all of these areas, it was time that he offered the total coaching package. With 16 years of experience Brian has designed a plan to give more support and guidance to achieve optimal health much easier, much deeper and more sustainable than ever before. This has begun a SHIFT that is changing the health and fitness paradigm as we know it.

IT’S TIME TO SHIFT EVERYTHING FROM GOOD TO GREAT Stay Connected To Learn More About Optimal Health And How You Can Make A Shift That Will Change Your Life Forever.

New Look, New Feel, New World As we venture into the final few weeks of a year we will all remember. The dust clears and settles and a diamond emerges from the incredible pressure. I am excited and thrilled to be updating all platforms and networks with the newest services that will truly serve others more than ever in this new world we now live. ... As you know health and happiness is a cornerstone in which the rest of life steps off of and I have collaborated, created and designed new ways to support deeper and give more of myself to the world. Stay Tuned and thank you for your continued support See more

SHIFT As of September 1st, Shift Fitness will be closing it’s physical doors on Frid Street and coming to you - in person or online - with a limited, one-time Personal Coaching Training Package with Owner and 16 Year industry veteran Brian Humphrey. It’s designed to provide you a custom program, accountability, coaching and access to all the resources and equipment you need to get on track, stay on track and slam the hamm...er down on your health and wellness goals - even without a traditional fitness centre. PLUS, access to our world class energy and productivity program Shift & Simplify and be among the exclusive group that will launch Hamilton and the worlds revolutionary virtual fitness hub. If you are interested in making the SHIFT with us and want to work with a coach for 1/3 the cost please DM us to get more details and to get on the list. ONLY 25 spots available. See more

The reality is that most of us are living such fast-paced, frenzied lives that we fail to create an environment where we can grow and recover. This is a problem because a leader's unique perspective is an important source of creativity and a competitive advantage for their success. This is why we designed and created Shift And Simplify.These bi-weekly 60 Minute Zoom sessions will provide you with an opportunity and framework to access your unique perspective. As well as the... tools, strategy, and coaching that will ensure you can bring this to your decisions and sense-making every day. As a result, it will give you the ability to slow down and notice what's happening in your life. Research has documented that outstanding leaders take time to reflect. And extraordinary leadership is rooted in several capabilities that can only come from these moments of reflection: seeing before others see, understanding before others understand, and acting before others act. Join Our Newest Monthly Membership for ONLY $29/Month Sunday September 13th (TOMORROW) Registration Opens For 48 Hours Only! Fill Out The Early Bird Link In The Bio To Reserve Your Spot. Session One Starts Tuesday Evening At 7pm.

How important is it to take care of yourself mentally and physically during times like this? When a plant doesn't bloom properly, you make changes to the environment in which it's growing, not the plant itself. It's so easy to forget how much our environment shapes and affects our work. We continue to plan and push forward with expectations that simply aren't possible in our current environment.... It's in these moments when you're overcommitted, stressed out, and feel trapped that the voice of productivity shame creeps in. "Why aren't you working harder?" There's a damn good reason why you're running yourself ragged. You have fears, doubts and emotions that are currently battling a pandemic. Your presence has never been more scattered. And you're not alone with these feelings. You can't escape these feelings, but you can do your best to tend to them. As author Carlos Castaneda pointed out, We either make ourselves miserable, or we make ourselves strong. The amount of work is the same. Are you providing your mind and body with an environment to grow and recover? This Sunday we Launch our newest membership that provides you the tools, strategy, and coaching that will ensure you live a fulfilling life doing more of what you love no matter the external circumstances. Click below to take a quick 5 minute survey to see how we can best support you. https://docs.google.com//1FAIpQLSdkMvoaqL0-o2z62/viewform

ADAPT - EVOLVE - SHIFT From living room workouts to backyard yoga, if there’s one thing we’ve learned in 2020 it’s that our health & fitness regimen doesn’t solely rely on going to the gym. However, like many have expressed, it’s just not the same. The resources, teaching and encouragement...... noticeably missing. Stay tuned for the next Shift membership that is Pandemic Proof and 1/3 the cost of personal training. Only 25 spots available. Launching this Wednesday.

SHIFT As of September 1st, Shift Fitness will be closing it’s physical doors on Frid Street and coming to you - in person or online - with a limited, one-time Personal Coaching Training Package with Owner and 16 Year industry veteran Brian Humphrey. It’s designed to provide you a custom program, accountability, coaching and access to all the resources and equipment you need to get on track, stay on track and slam the hamm...er down on your health and wellness goals - even without a traditional fitness centre. PLUS, access to our world class energy and productivity program Shift & Simplify and be among the exclusive group that will launch Hamilton and the worlds revolutionary virtual fitness hub. If you are interested in making the SHIFT with us and want to work with a coach for 1/3 the cost please DM us to get more details and to get on the list. ONLY 25 spots available. See more

ADAPT - The indefinite restrictions brought on by the pandemic have posed a serious challenge to health and fitness seekers: where do you go to get what you need to achieve your health and fitness goals.....without gym access? It’s motivation and accountability and an experienced coach that will get you to your goals. The challenge has opened up a clear and invigorating new opportunity. More flexible than ever before, and dare we say...... pandemic proof. Only 25 total spots available. Make the Shift and never look back. DM to get on the list.

ADAPT - EVOLVE - SHIFT From living room workouts to backyard yoga, if there’s one thing we’ve learned in 2020 it’s that our health & fitness regimen doesn’t solely rely on going to the gym. However, like many have expressed, it’s just not the same. The resources, teaching and encouragement...... noticeably missing. Stay tuned for the next Shift membership that is Pandemic Proof and 1/3 the cost of personal training. Only 25 spots available. Launching this Wednesday.

We are very excited to announce next steps for Shift in the coming days. Please stay tuned and get ready for new levels of support as we venture into a new chapter of health fitness and wellbeing together.

Join Us For Outdoor HIIT Workouts Click here for your 3 Class Pass https://shifttogether.ca/pricing/

Get Your Stage Three 3 Pack Of Class Passes Today https://shifttogether.ca/pricing/

AUGUST 2020 at SHIFT Stage 3 Allows Us To Continue Moving Together While Practicing Physical Distancing. We Will Be Offering Pay Per Class Outdoor HIIT Workouts For All Of August Class Schedule Will Go Live This Friday At 12 Noon See You Soon

SO CLOSE To Stage 3 We Will Be Running Free Outdoor Workouts For All Of July. Check Out Our Pricing Page On Our Website To Claim Your Free Membership! It’s Ok To Spread The Word And Bring Your Bubble To Safely Sweat Outdoors With Us!

FREE OUTDOOR WORKOUTS Visit Our Website To Claim Your Free Unlimited Outdoor Membership For The Rest Of July.

Claim Your Free Outdoor Workout Pass For July https://shifttogether.ca/pricing/#/pricing