WISHING YOU AND YOUR FAMILY A MERRY CHRISTMAS AND HAPPY HOLIDAYS, FROM THE WOMEN OF WOMEN’S POST!
As the editor of a women’s publication, I often struggle with its content. Should I appeal to the masses and publish fashion and beauty tips, tips for great sex, or outline the best weight loss diets? Or should I break the mould?
When Women’s Post was founded in 2002, it was done so with a single purpose — to showcase talented women across Canada. The founder of this publication, Sarah Thomson, started it after noticing the disappointing selection of magazines targeting women. They were all pitting woman against woman, competing for the newest fashion trends and workout regimes.
Women’s Post was meant to show that women are interested in more than just their looks. The publication would feature profiles of professionals, asking what they do to help other women succeed in their respective industries. Since then, Women’s Post has grown into so much more. We still feature talented women and have a clear focus on mentorship, but we also publish articles on city politics, the environment, technology, business, and, yes, fashion.
I draw the line at weight loss diets though.
The key is balance — admitting that women are interested in a variety of things, whether that is the latest hairstyles and trends or the rising stock prices. It’s also about recognizing the influential power the media has on women, particularly young girls.
An image has been circulating social media over the past few weeks that has caused a lot of outrage, both inside and outside the newsroom. The image shows the front page covers of two different magazines: “Girls Life” and “Boys Life”.
Girls Life focused on makeup, hair, and overall beauty tips while the Boys Life cover featured job opportunities in the sciences and in technology. While the magazines are not owned by the same company, it displayed some of the blatant gender differences that are engrained in the media.
In Canada, we do a slightly better job. Our “women’s magazines” have articles that encompass a variety of interests, from work advice to recipes. Of course, there will always be specific fitness and health magazines that target specific female demographics, but Canadian publications seem to understand they don’t need to compete with these pre-existing celebrity gossip magazines.
Women’s Post proudly joins the list of Canadian news organizations that have come to understand that gender doesn’t dictate interests. But, I’m even more proud to be part of a publication that also focuses on making sure others know this too. Women’s Post profiles women from every profession, focusing not only on the challenges they had to overcome to get where they are now, but also their many accomplishments.
Women compete enough without the aide of rows of magazines telling them they could be thinner or smarter. With an ever-growing wage gap and the constant discrimination women face in the workplace, isn’t it more important to celebrate womanhood rather than destroy it?
Women’s Post strives to not only be a publication that supports and showcases great women, but a publication where anyone, regardless of their gender or sexual orientation, can find news that interests them. I truly believe this is the future of journalism — anything else is simply insulting, don’t you think?
Happy Bike Month!!
While city council argues the validity of bike lanes on Bloor, Toronto residents will be taking part in bike month, a celebration of all things two-wheeled.
The idea is to encourage more people to use their bikes to get around the city. Throughout the month various cities across the GTHA will be hosting guided bike tours, festivals, art shows, film screenings, and more.
Cycling advocates point out that by trading in a car for a bike you don’t only save money —you don’t have to purchase gas or a bus token — but you are also helping relieve congestion.
Monday marked the beginning of this celebration with Bike To Work Day, where hundreds of people hoped on their bikes and took over downtown Toronto. Sadly, I could not join the movement (it would have taken my three hours to bike to work this morning), but I’m there in mind and spirit!
A number of city officials showed their cycling pride this morning, posting pictures to social media as proof of their physical prowess.
— Siri Agrell (@SiriAgrell) May 30, 2016
— MM McMahon (@mary_margaret32) 30 May 2016
— Lauren Pelley (@LaurenPelley) May 30, 2016
— jennifer keesmaat (@jen_keesmaat) May 30, 2016
— Mike Layton (@m_layton) May 30, 2016
During the first week of bike month city officials will be taking part in an enforcement blitz to stop drivers from parking and stopping in cycling lanes. This type of activity is incredibly dangerous for cyclists, as it forces them into the thick of traffic. The fine for simply stopping in a bike lane is $150.
To see more events, take a look at the Bike Month calendar.
Tomorrow is our anniversary and I can’t help my desire to scream, “We made it!” at the top of my lungs. This is my first anniversary since the Big Ex in 2009 and the differences between then and now are staggering: four years ago I was afraid to tell the Big Ex that I loved him, four years ago on our anniversary the Big Ex was on a date with another woman and four years ago I couldn’t have told you that I was happy even if I thought I might have been.
Tomorrow Boyfriend and I are going for dinner and a movie, we’ll exchange gifts and we’ll fall asleep in what I can only assume will be a sweaty tangled mess. But the biggest difference of all is that I’m not afraid; I’m not afraid that making a big deal out of an anniversary will scare him off, I’m not afraid to tell him how much I love him and I’m not afraid to enjoy myself on a day that is meant to be enjoyed.
We’ve been through a lot this year: my mum’s illness, my work issues, the loss of his grandfather and six months of trying to figure out why I can barely keep food down. At this point we’ve been through some of the worst parts of life together and we’ve managed to come out smiling. I have never known the kind of support that I get from Boyfriend. As an adult child of divorce I’ve barely seen this kind of support outside of movies and TV shows; to be honest I didn’t even know that this kind of love was real, I just assumed that writers and directors were just really talented at creating loving worlds on paper and screen.
But after a year of experiencing love first hand I’ve come to realize that it isn’t all a fantasy, it takes a lot of work, a lot of practice and a lot of honesty. You have to be ready to share yourself fully, your fears, hopes, dreams and even (especially) the things you hate about yourself. Relationships aren’t easy, that was the part the writers got wrong, a big gesture won’t fix everything, there is no quick fix when things go wrong and you’ve got to really love yourself before anyone can love you. Some days I think it would be easier to walk through the world alone, as it’s a lot easier to lie to myself when the days get tough than it is to lie to Boyfriend.
But in the end finding someone who loves and appreciates you because of, not in spite of, your weird little quirks is the best feeling in the world. So what if I never wear matching socks or if I set my alarm clock in intervals of three or if I insist on calling penguins “pengins”? It’s all part of who I am and he loves me.
I couldn’t ask for a better partner in life and I hope that this is just the first of many more anniversaries.
It’s easy to let your resolve to stay fit fall by the wayside when you’re on vacation or travelling. If you don’t have access to a gym you might say to yourself, “Why bother?” But it’s not all that hard to at the very least maintain your level of fitness with only a couple of pieces of portable equipment, even in a small space. I’d like to share with you what I do while travelling. (And as a matter of fact, I’m writing this from India, where I’m spending four weeks.)
First, I pack a skipping rope and resistance band. Both of these pieces are light and can be stuffed into just about any part of my bag. They add versatility to the workouts I create, allowing me to include many exercises that are not limited to ones using my own body weight.
Second, I choose six to eight exercises. To give a few examples: planks, crunches, squats, leg lifts, biceps curls, shoulder presses, rows and push-ups are among my favourites. I move quickly between exercises and after each cycle I do one to three minutes of skipping to get my heart rate up (or if there are stairs or steps nearby, I’ll run up and down them as an option).
Third, I challenge myself to be as precise and controlled as possible. This really cranks up the intensity in a big way. I always go slowly and if I’m not fatigued by the end of the set, I’ll hold a position and focus on contracting my muscles until I am.
I’ve used these strategies to work out in spaces barely sizeable enough to swing a skipping rope. My workouts while travelling are short (20 to 25 minutes typically) but effective. I try to do something like what I’ve described two to three times per week, as well as walk a lot. I look at it as a period of time when I don’t have to work out like a maniac, I just have to maintain. After all, I’m on vacation.
In the blink of an eye Leaha MacDonald’s running days were over. Instead of training for her next marathon she was lying in a hospital bed fighting for her life.
On September 16, 20ll, MacDonald was walking her bike across the street and was struck by an SUV. What came next for MacDonald was an incredible journey to not only beat the odds in surviving the collision, which threw her 50 feet, but to walk and, amazingly, run again.
On August 25 the Calgary resident will be lacing up her shoes with two friends to run the Edmonton marathon – just two years after that fateful day. MacDonald started running again four months ago and is looking forward to participating in the marathon on Sunday. Her goal is to run it in seven hours – to complete the distance. Her best time is 4:11.
In a recent phone interview from her family home in Ontario, MacDonald and her mother, Mariann, shared with me details of her miraculous recovery and her passion for running. “I was on my way home after a work event – a team building session, and it was 4:30 pm. I was walking my bike across the street. If I didn’t wear a helmet I would have been dead. The helmet saved me,” MacDonald, with a positive, confident delivery, says. “Also, the doctors said I was in good shape, which helped.”
MacDonald was in a coma for two months. She sustained a severe brain injury and hip fractures. After three weeks in a coma doctors informed her family there was little hope of recovery and were recommending palliative care. MacDonald says: “They told my family there was only a two per cent chance of recovery and they thought I would live in a (care) home the rest of my life.”
Her mother adds, “She still has a long, long way to go yet, she is struggling with memory and problems with balance. She was paralyzed in the right leg and right arm and only started running recently. She is seeing a speech therapist and a physiotherapist. The doctors are surprised of her recovery.”
MacDonald explains, “I had to learn to breathe, eat, swallow, talk and sit again.” She spent three months in hospital in Calgary and then went home to Toronto to spend six weeks in rehab for brain injuries, which followed another six weeks at the brain injury rehab clinic. She then began to learn to walk.
She says, “Oh my God, as soon as I walked I told my physiotherapist I wanted to run.”
With six marathons and three half irons under her belt, this marathoner was determined to run again. She says, “I am a hugely stubborn person and almost two years after the accident, here I am running in my first official full marathon.”
In yesterday’s Edmonton Marathon MacDonald completed the distance in eight hours. She says via e-mail, “I thought I’d let you know that I finished today! I was super slow, 8 hours and I am very tired. But I did it!!”
Leaha MacDonald learned again to breathe, swallow, walk and will now run. She is a symbol of perseverance and in my opinion is a true Canadian hero.
Sarah Jean Aguinaldo, also known as Serena Jean, is the founder of Lifeward Choices Empowerment Centre. With over 15 years of experience, she is skilled at helping people uncover their life focus areas and guiding them to empowerment.
Her interest in this field (as she defines it, a “humanitarian interest”) started very early in her life, and she retained it throughout her schooling.In fact, as a teenager, she received the University of Women Award for her volunteer work.
“I was very passionate about helping others grow and experience quality living,” she says.
When it came time to pursue higher education, her path was easy to choose.
“I wanted to help people experience improved living/great quality living, help people take care of planet…wanted to be a part of finding solutions to making this happen,” she says. So, through a double major in Environment and Resource Management and Urban, Economic and Social Geography, Aguinaldo was able to explore the many important global issues humanity is currently facing.
After completing her BA, Aguinaldo went after a B.Ed, before starting work as a teacher. It was here, she says, that she fully realized her desire to work in the life coaching field.
“There is nothing more important in life than personal betterment and helping others grow – the two go hand-in-hand and such care is needed to help our planet become healthier and more wonderful. These things are all interconnected.”
Thus, in March of 2013 she launched the website for the Lifeward Choices Empowerment Centre. The Centre, she says, “sees life coaching as a two-way and collaborative process; learning and development occurs for both parties involved.” Through each interaction, both the coaches and the clients are given the opportunity “to learn from one another/from other’s experiences and constantly adjust our self-views and worldviews.”
As well as offering access to skilled life coaches, the Centre reaches out to clients in unique ways through its conventions and mentorship programs.
The conferences, Aguinaldo says, “build rapport and genuine community,” which in turn creates “long-term clients who are satisfied clients, and they further recommend the business.”
On the other end of the spectrum, the mentorship program (which Aguinaldo calls “extremely fun”) sees coaches reach out to adolescent girls through social outings designed to increase their self worth.
“It is wonderful to witness their transformation into strong aspiring ladies who love themselves and their lives,” she says.
Furthering her reach, Aguinaldo is currently working with YourDailyMentor.com “to provide online mentoring and coaching to reach the deaf community through subtitles and sign language” and is planning to launch a line of coaching videos, translated into multiple languages, in October of this year.
As a life coach, Aguinaldo has found her niche. Not surprisingly, when asked what her most important piece of advice is, Aguinaldo quickly responds, “Ensure you are genuinely going after your personal passion, what naturally calls to you, and not simply what societal norms is directing you to follow; thus, success is already yours from the outset.”
Wise words indeed.
It is summer time, which brings barbecue season. I always look forward to cooking hamburgers on the Barbie, but now that I live in an apartment the chances of doing any backyard barbecuing is gone, except when I am invited to a friend’s backyard barbecue. I do miss the smell of hamburgers cooking and the aroma lingering right to the front door. Often, the smell of the delicious food would be just after a run. I could hardly wait to finish stretching so I could enjoy a hamburger, garnished with ketchup, onions and cheese. That would hit the spot after a hard workout.
Living in an apartment there is no barbecuing allowed. The next best option is to take my culinary skills to the kitchen and make my hamburgers perhaps not barbecue style, but certainly decadent. I call it the kitchen style barbecuing.
After a run last week, I decided to make hamburgers kitchen style. Like with all meats, I am careful in how I handle the meat.
Here is some information from Be Food Safe:
Use a food thermometer – you can’t tell if food is cooked safely by how it looks.
Wash your hands with warm water and soap for 20 seconds before and after handling food.
Wash cutting boards, dishes, utensils, and countertops with hot soapy water after preparing each food item and before you go on to the next food.
Consider using paper towels to clean up kitchen surfaces. If you use cloth towels, WASH them often in the hot cycle of your washing machine.
Rinse fresh fruits and vegetables under cool running tap water, including those with skins and rinds that are not eaten.
Here is how I make my hamburgers (patties are ready made):
160°F (71°C) Make sure the hamburgers are cooked at this temperature.
I use extra lean Canadian ground beef.
I put a bit of water in a skillet and a pinch of extra virgin olive oil.
I add the burgers, and I cook on low temperature. I let the meat slowly cook until ready to turn over.
I add mushrooms and onions.
When I see the hamburgers cooking fairly well, I turn the patties over again.
I cook the hamburgers until there is no pink in the meat and the mushrooms and onions are well done.
I put cheese on top of the burger until it melts.
I keep the burgers cooking on minimum.
I butter the buns with mayonnaise and cook in the toaster oven.
I place the burger on the bun and add whatever condiments.
The taste is delicious, and the burgers are basically cooked in water with a bit of oil. A healthy choice for me. My partner loves my burgers and I am ready to have my friends taste it.
As an avid runner, I watch my diet and I also make sure to include red meat because of my iron levels. Here is some information I received from Canadian Beef.
With the blog site in place, the fun part of blogging had begun. What a wondrous opportunity for a writer to compose, present and collect feedback, in real time. Not yet convinced blogging was the right method of exploring my writing voice, I dove in anyway. Producing content was tougher than anticipated. Finessing the words was pure joy. When rules began interrupting the creative flow, the experience became something else entirely.
I expected the odd creative block and therefore mitigated the risk by collecting an abundance of material for one to two posts weekly. My challenge was sticking to the rules for ‘successful bloggers’ gathered through internet research and referencing social media stars. After navigating the plethora of advice, I narrowed it down to 10 key points.
10 Content Rules for Successful Bloggers
1. Specialize in one topic per blog. A clear vision of content attracts a more targeted and loyal audience.
2. Catchy titles. Have yours be the enthralling headline that drives someone to click and read.
3. Consistent post frequency. Some amount of consistency is best to keep new followers, whether posts are daily, weekly or biweekly.
4. Avoid venting. Use your power for good. Very few people can garner a faithful following of their complaints.
5. Subtitles, bullets and pictures. Organization and succinct thought presentation make for easy reading, especially for those who scan first before reading.
6. Promote comments and feedback. Creating a conversation with your followers generates three benefits: valuable feedback on content, follower retention, and new followers wanting to weigh in.
7. Make it easy to share. Provide easy ability to ‘share’ and ‘promote’ within social media sites.
8. Subscribe capability. Keep RSS feeds and email notifications ‘opt in’ prominent on the page.
9. Under 1000 words. The ‘sweet spot’ for most blog readers is between 600 – 1000 words.
10. Credibility. Display relevant credentials, awards and accreditations so readers have confidence in your content.
The internet offers an overwhelming amount of information about social media. I have handled the abundance of advice the same way I manage parenting tips. I read through material that interested me, and decided what made sense before drawing my own conclusions.
Without creating a number of separate blogs, I could not follow rule number one and stick with one topic. Since my blog goal was to find my writing voice, I needed the ability to explore a number of avenues that were incompatible and would attract different audiences. While the blog name “JustMomSensations” suggests impressions from a Mom, it could not be a well-targeted Mom-blog alone. It also needed to include short stories, snippets of manuscripts in development, business ideas, and favourite works of other writers. I broke blog rule number one and I moved on with a chaotic collection of topics.
With the exception of rule number one, the rules were easier to follow. My posts have not been as consistent as planned but it is balancing out over time. Since my first entry in September of 2012, I have averaged 1.5 posts weekly. I’ve managed to save my venting for journals and my husband, along with the occasional leak of steam on my personal Facebook page. The remaining rules guided me to structure the site and enable gadgets, all with the purpose of maximizing promotional opportunities to gain followers.
The inconsistency of post numbers reflects my chaotic approach to topics. The most popular post is a short story called “Picture in a Wallet” – a cautionary tale about unsuccessful child abduction. Short stories top the leader board in posts and shares, providing the feedback I was looking for.
I had fewer than 100 viewers when the blog first launched. I shared posts on my personal Facebook, and emailed family and friends. To increase my audience I needed to engage my existing marketing skills, and learn new ones with social media. Social media became my late night companion for weeks. Within a month my viewers topped 500, then 800, with consistent growth from there.
At first glance, social media appears to be free. One can use most tools without spending a dollar. The real and significant cost is human resource time to create an authentic presence in each of the tools. Each site had its own nuances, tricks and etiquette rules.
My education in going social continued as I learned how to use tools to push and pull viewers to my blog. ‘Build it and they will come’ is nice dream. Commitment and persistence is the reality of gaining blog viewers.
Next column: The Push and Pull of Blog Promotion
I saw this on a card from a gag shop: two hamsters standing in front of wheel. One hamster is saying, “First I do one hour of cardio then I do two hours of cardio then I do one hour of cardio…”. Funny, isn’t it? There’s truth to it. So many people put in time at the gym working up a sweat, eyes glued to the calorie counter, desperately hoping that their hour of cardio is over sooner rather than later.
In the first column I wrote for Women’s Post, I put forth the idea that doing more weight training and less cardio would help women reach their typical goals (fat loss) quicker and reduce stress on their bodies comparatively. Despite favouring weight training, I still think that it’s important to train your heart. However, I think that you can do it in far less time than the typical hour of low-intensity cardio and you can do in a way that gives you a hormonal boost which will trigger fat loss.
What I’m hinting at here is interval or “burst” training. It takes no time at all to do but it sure is ugly. If you’re unfamiliar with it, interval training is alternating short bursts of intense cardio (one minute or less typically) with recovery periods of approximately equal length. Interval training is short on time and high on intensity. For example, after an adequate warm-up, you might sprint for one minute and walk for one minute (local tracks are a perfect spot for this) and repeat five times or so. An interval workout can be as short as 10 minutes. It tends to be less popular among gym-going people because the effort level is decidedly uncomfortable. Most people would rather cruise on an elliptical for an hour than endure 10 minutes of all-out effort. That’s a shame because the effects are totally different.
Firstly, interval training conditions the cardiovascular system much more effectively because it presents a legitimate challenge to the heart and lungs that requires them to adapt. When you’re cruising on the elliptical, you’re not demanding much of your body so none of your tissues are required to change for the better. Secondly, interval training prompts a cascade of hormones that give you a metabolic edge. Among them is growth hormone which is known to help the body burn fat and build muscle. Moreover, because interval workouts are so short they don’t let the body get to the point of releasing cortisol, the major stress (and fat-packing) hormone, which can happen during longer bouts of cardio.
I suggest that you give interval training a go, provided you slowly build up your intensity level so that your body can handle maximum effort. You’ll see better results in a shorter period of time. But don’t expect to look pretty doing it.