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    Amanda Sterczyk
    @amanda_stretch

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➡️Has this ever happened to you? You’ve got a deadline, so you hunker down  and yet you just keep spinning your wheels? This was me yesterday. I had a list, and I was determined to complete everything on that list. ➡️At one point, I was feeling foggy-headed, so I though about going for walk to clear my head. But I didn’t. I stayed at my laptop instead. I wanted to cross off everything on that list! ➡️And do you know what happened? Nothing, that’s what. I could not focus on my deliverables. Which means I didn’t meet my deadline. ➡️It happens to the best of us - when life piles on more tasks, we tend to get overwhelmed and less productive. Last night, as I was going to bed, I made a promise to myself. That I would set a reminder to get up and move. Swipe left to see mine. ➡️Even the best intentions can fall short. When you are juggling lots of balls, it’s tough to throw a new behaviour into the mix. Your brain just won’t remember to do this new activity, because you haven’t yet created the neural pathways to make it a habit. ➡️That’s where nudges come in - they help move you towards the new behaviour. 🚶🏻💪🏽😀
#nudge #behaviour #bestintentions #movementmatters #braintraining #themovemoreinstitute #habits
➡️Has this ever happened to you? You’ve got a deadline, so you hunker down and yet you just keep spinning your wheels? This was me yesterday. I had a list, and I was determined to complete everything on that list. ➡️At one point, I was feeling foggy-headed, so I though about going for walk to clear my head. But I didn’t. I stayed at my laptop instead. I wanted to cross off everything on that list! ➡️And do you know what happened? Nothing, that’s what. I could not focus on my deliverables. Which means I didn’t meet my deadline. ➡️It happens to the best of us - when life piles on more tasks, we tend to get overwhelmed and less productive. Last night, as I was going to bed, I made a promise to myself. That I would set a reminder to get up and move. Swipe left to see mine. ➡️Even the best intentions can fall short. When you are juggling lots of balls, it’s tough to throw a new behaviour into the mix. Your brain just won’t remember to do this new activity, because you haven’t yet created the neural pathways to make it a habit. ➡️That’s where nudges come in - they help move you towards the new behaviour. 🚶🏻💪🏽😀 #nudge  #behaviour  #bestintentions  #movementmatters  #braintraining  #themovemoreinstitute  #habits 
A glimpse of Week 3 in the new 12-week online movement coaching course. I’ll be discussing it live on Facebook soon - Amanda Sterczyk Fitness is the place to be. 
#facebooklive #movement #coaching #themovemoreinstitute #behaviourchange #sedentary
Happy Thanksgiving to all my friends south of the border! 
#family #holiday #givethanks #friends
Introducing “Adding More Movement at Work”. Its' a  6-week online course with weekly newsletters and videos. You’ll get quick and easy exercises to do at your desk and tips to add more movement during the day.
Week 1: Active Sitting
Week 2: Active Standing
Week 3: Check Your Fingers and Toes
Week 4: Stretch! Check Your Shoulders, Use Your Arms
Week 5: Getting Up From Your Desk, Office Squats
Week 6: Fidget!
Introducing “Adding More Movement at Work”. Its' a 6-week online course with weekly newsletters and videos. You’ll get quick and easy exercises to do at your desk and tips to add more movement during the day. Week 1: Active Sitting Week 2: Active Standing Week 3: Check Your Fingers and Toes Week 4: Stretch! Check Your Shoulders, Use Your Arms Week 5: Getting Up From Your Desk, Office Squats Week 6: Fidget!
Coming Soon! I’ve received terrific feedback from my in-person workshops, so I’ve decided to turn them into online courses! Look for great offerings in 2018.

Here’s some feedback on the workshops: * "Amanda Sterczyk thank you so much for coming to talk to us at Retire-At-Home Services. Our jobs are demanding and require the utmost attention throughout our shifts. Many of our staff have continual neck and back pain due to the time they spend sitting & answering phones and typing. I really am thankful that you sent an important message to keep moving throughout our days. The simple tips and stretches you provided are invaluable to our staff! I believe every office would benefit from Amanda's presentation. Thanks again!!" - Catherine Bennett, Retire-at-Home
* “Thanks for the wonderful tips. I hope that companies take advantage of these concepts to help their employees.”
* "Today while in 4 hours of meetings I got up and moved around... even walked backwards to the door to excuse myself!!! Thank you for the tips ... already making changes in my day!" #movement #movementcoaching #onlinecoaching #onlinecourse #naturalmovement #movementtraining #healthylifestyle #movementmatters #moveyourbody #workplacehealth #fitness
Coming Soon! I’ve received terrific feedback from my in-person workshops, so I’ve decided to turn them into online courses! Look for great offerings in 2018. Here’s some feedback on the workshops: * "Amanda Sterczyk thank you so much for coming to talk to us at Retire-At-Home Services. Our jobs are demanding and require the utmost attention throughout our shifts. Many of our staff have continual neck and back pain due to the time they spend sitting & answering phones and typing. I really am thankful that you sent an important message to keep moving throughout our days. The simple tips and stretches you provided are invaluable to our staff! I believe every office would benefit from Amanda's presentation. Thanks again!!" - Catherine Bennett, Retire-at-Home * “Thanks for the wonderful tips. I hope that companies take advantage of these concepts to help their employees.” * "Today while in 4 hours of meetings I got up and moved around... even walked backwards to the door to excuse myself!!! Thank you for the tips ... already making changes in my day!" #movement  #movementcoaching  #onlinecoaching  #onlinecourse  #naturalmovement  #movementtraining  #healthylifestyle  #movementmatters  #moveyourbody  #workplacehealth  #fitness 
Brisk walk yesterday along the Canal. Don’t be fooled by that thin layer of ice: swipe left to see what’s under the bridge. We’re still at least a month away from skating on the World’s Longest Skating Rink. But thanks to the #ottawa road maintenance crews, the pathway is cleared for pedestrians and cyclists. 
#walk #yow #613 #MyOttawa #canal #winter #moveyourbody
Brisk walk yesterday along the Canal. Don’t be fooled by that thin layer of ice: swipe left to see what’s under the bridge. We’re still at least a month away from skating on the World’s Longest Skating Rink. But thanks to the #ottawa  road maintenance crews, the pathway is cleared for pedestrians and cyclists. #walk  #yow  #613  #MyOttawa  #canal  #winter  #moveyourbody 
This is not what I had in mind when I suggested you "be more active at work". Want to learn how to add more movement to your day? The 12-week online movement coaching course begins January 14, 2018. Space will be limited. The course is designed to help you change your sedentary habits to a more activity-based routine.
Not your cup of tea? Stay tuned next month for details on the 6-week online course, "Adding More Movement at Work". Weekly videos will teach you what to do during the workday, whilst the accompanying newsletters will explain why. The videos teach you sweat-free mini workouts that don't require special equipment or a change of clothing. 
#themovemoreinstitute #movement #movemore #activeatwork #sedentary #officeworker #coaching #movementismedicine #online
This is not what I had in mind when I suggested you "be more active at work". Want to learn how to add more movement to your day? The 12-week online movement coaching course begins January 14, 2018. Space will be limited. The course is designed to help you change your sedentary habits to a more activity-based routine. Not your cup of tea? Stay tuned next month for details on the 6-week online course, "Adding More Movement at Work". Weekly videos will teach you what to do during the workday, whilst the accompanying newsletters will explain why. The videos teach you sweat-free mini workouts that don't require special equipment or a change of clothing. #themovemoreinstitute  #movement  #movemore  #activeatwork  #sedentary  #officeworker  #coaching  #movementismedicine  #online 
The 12-week online movement coaching course launches January 14, 2018!
Choose from the Self-Guided or Coach-Guided programs. Each week, you’ll receive a newsletter, a video, and a homework assignment. - If you choose the self-guided program, you’ll work through the exercises on your own;
- If you select the coach-guided program, you’ll also have a weekly Skype chat with me. We’ll review your homework assignment and discuss your progress.

Enrolment is limited, so don’t delay! Head to the website and pre-register now.

Weekly Topics:
- Week 1: Do You Believe You Can Change?
- Week 2: Creating External Rewards
- Week 3: Your Behaviour - Activity Clocks & The 3 D’s
- Week 4: Prolonger or Breaker
- Week 5: The Habit Loop
- Week 6: Experiment with Rewards
- Week 7: Cue Awareness Training - Week 8: Create a Plan
- Week 9: What Are Your Disruptors?
- Week 10: Your Incovenience Setup Rating
- Week 11: I'm Too Busy
- Week 12: Adopting the New Behaviour
The 12-week online movement coaching course launches January 14, 2018! Choose from the Self-Guided or Coach-Guided programs. Each week, you’ll receive a newsletter, a video, and a homework assignment. - If you choose the self-guided program, you’ll work through the exercises on your own; - If you select the coach-guided program, you’ll also have a weekly Skype chat with me. We’ll review your homework assignment and discuss your progress. Enrolment is limited, so don’t delay! Head to the website and pre-register now. Weekly Topics: - Week 1: Do You Believe You Can Change? - Week 2: Creating External Rewards - Week 3: Your Behaviour - Activity Clocks & The 3 D’s - Week 4: Prolonger or Breaker - Week 5: The Habit Loop - Week 6: Experiment with Rewards - Week 7: Cue Awareness Training - Week 8: Create a Plan - Week 9: What Are Your Disruptors? - Week 10: Your Incovenience Setup Rating - Week 11: I'm Too Busy - Week 12: Adopting the New Behaviour
I took a break from my Big Thing - movement coaching - to read The Big Thing by @phylliskorkki. Great book that I would recommend to anyone contemplating or trying to complete their Big Thing. And her chapter on mind-body reads like she peeked at my work with The Move More Institute™ - the importance of NEAT in your daily life, posture, breathing, the body’s impact on the mind (and productivity), and the key to changing behaviour by understanding your habit loop. Great stuff!
Now back to my Big Thing...
Have a great weekend!
#themovemoreinstitute #movement #moveyourbody #active #healthylifestyle #behaviour #habits #sedentary
I took a break from my Big Thing - movement coaching - to read The Big Thing by @phylliskorkki. Great book that I would recommend to anyone contemplating or trying to complete their Big Thing. And her chapter on mind-body reads like she peeked at my work with The Move More Institute™ - the importance of NEAT in your daily life, posture, breathing, the body’s impact on the mind (and productivity), and the key to changing behaviour by understanding your habit loop. Great stuff! Now back to my Big Thing... Have a great weekend! #themovemoreinstitute  #movement  #moveyourbody  #active  #healthylifestyle  #behaviour  #habits  #sedentary 
Fun Fact Friday is back! I didn’t forget about it - I just had lots of great stuff to post. Well, ya, actually I did forget about it last week. Today’s fun fact is about publications. In my 20+ years since graduate school (and during!), I’ve been involved in a number of publications. Topics have covered psychology, health promotion, human resources -  a little bit of everything. Swipe left to see a screenshot of my current works. p.s., my maiden name is Joab. 
And if you want to see the entire list, there’s a file on my website. In case you’re having trouble sleeping tonight, I’m sure it’ll bore you to sleep!

#author #research #publications #healthpromotion #psychology #friday #funfact #humanresources
Fun Fact Friday is back! I didn’t forget about it - I just had lots of great stuff to post. Well, ya, actually I did forget about it last week. Today’s fun fact is about publications. In my 20+ years since graduate school (and during!), I’ve been involved in a number of publications. Topics have covered psychology, health promotion, human resources - a little bit of everything. Swipe left to see a screenshot of my current works. p.s., my maiden name is Joab. 
And if you want to see the entire list, there’s a file on my website. In case you’re having trouble sleeping tonight, I’m sure it’ll bore you to sleep! #author  #research  #publications  #healthpromotion  #psychology  #friday  #funfact  #humanresources 
Happy Thursday! What’s on the books for you today? This morning, I’m heading to CHEO - Children’s Hospital of Eastern Ontario - for the phase 2 launch of the Diabetes@School initiative. 
#advocacy #t1d #safeatschool #diabetes #t1dmom
Happy Thursday! What’s on the books for you today? This morning, I’m heading to CHEO - Children’s Hospital of Eastern Ontario - for the phase 2 launch of the Diabetes@School initiative. #advocacy  #t1d  #safeatschool  #diabetes  #t1dmom 
Delicious coffee - what else would you expect when it’s called “Special Dark” - in a funky location with great music. Thanks @jenniferforbes7 for the chat, and for introducing me to @reddoorprovisions ☕️ 😋 
#supportlocal #613 #newedinburgh #yow #networking #entrepreneur #ottcity #smallbusiness
“Nein! Das ist mein Essen!”* yelled my husband’s Oma at me when I tried to carry her groceries. It was the late 90s and we were visiting Oma in Berlin, as she got ready for her 80th birthday party. True to German tradition, she was hosting her own birthday party. 
She lived alone in a one-bedroom apartment and walked to her local shops every day. Her tiny kitchen and even smaller fridge required daily visits to the grocery store. Oma was fiercely independent and was proud that she could still carry her own groceries. 
That’s what kept her strong and vital - that she was still active on a daily basis.  You see, our granparents’ generation didn’t need fancy gym equipment or flashy workout gear. They just moved. A lot. Before labour-saving devices turned the population into mostly sedentary creatures, daily life requires much non-exercise activity.

That’s what movement coaching is all about - getting you to add more non-exercise activity to your daily life. If you move more, you will feel better. Guaranteed. *”No! That’s my food!”
“Nein! Das ist mein Essen!”* yelled my husband’s Oma at me when I tried to carry her groceries. It was the late 90s and we were visiting Oma in Berlin, as she got ready for her 80th birthday party. True to German tradition, she was hosting her own birthday party. She lived alone in a one-bedroom apartment and walked to her local shops every day. Her tiny kitchen and even smaller fridge required daily visits to the grocery store. Oma was fiercely independent and was proud that she could still carry her own groceries. That’s what kept her strong and vital - that she was still active on a daily basis. You see, our granparents’ generation didn’t need fancy gym equipment or flashy workout gear. They just moved. A lot. Before labour-saving devices turned the population into mostly sedentary creatures, daily life requires much non-exercise activity. That’s what movement coaching is all about - getting you to add more non-exercise activity to your daily life. If you move more, you will feel better. Guaranteed. *”No! That’s my food!”
Best - most relaxing, Zen, chill - waiting room I’ve ever experienced. I go early to my appointments just so I get time to hang out here. My massage therapist @lindseycarterrmt is great and I love her new location, @glebehealthhouse 
And they do online booking, which suits my crazy schedule!
#ottawa #supportlocal #support613 #massage #yow #glebe
Best - most relaxing, Zen, chill - waiting room I’ve ever experienced. I go early to my appointments just so I get time to hang out here. My massage therapist @lindseycarterrmt is great and I love her new location, @glebehealthhouse And they do online booking, which suits my crazy schedule! #ottawa  #supportlocal  #support613  #massage  #yow  #glebe 
I am so excited to be launching my online 12-week movement coaching course! I can help you create new habits to add more movement to your daily life. That’s what movement coaching is all about. And I’m the only one offering this unique service.

Are you intrigued?

You CAN teach an old dog new tricks! Have you been told that you should sit less and move more? It’s a common theme with many health and fitness professionals. If you’re only relying on willpower to change your behaviour, you may fall short of your goal. 
With my unique combination of skills and experience - two social psychology degrees, a background in health promotion research, and over 8 years in the fitness industry - I have created a groundbreaking course that will be delivered right to you. 
Each week, you’ll receive a newsletter, a video, and a homework assignment. - If you choose the self-guided program, you’ll work through the exercises on your own; - If you select the coach-guided program, you’ll also have a weekly Skype chat with me. We’ll review your homework assignment and discuss your progress.

Topics covered include:
- Week 2: Creating External Rewards
- Week 3: Your Behaviour - The 3 D’s
- Week 10: Your Incovenience Setup Rating

Want to learn more or pre-register for movement coaching? Visit the website (link in bio).
I am so excited to be launching my online 12-week movement coaching course! I can help you create new habits to add more movement to your daily life. That’s what movement coaching is all about. And I’m the only one offering this unique service. Are you intrigued? You CAN teach an old dog new tricks! Have you been told that you should sit less and move more? It’s a common theme with many health and fitness professionals. If you’re only relying on willpower to change your behaviour, you may fall short of your goal. With my unique combination of skills and experience - two social psychology degrees, a background in health promotion research, and over 8 years in the fitness industry - I have created a groundbreaking course that will be delivered right to you. Each week, you’ll receive a newsletter, a video, and a homework assignment. - If you choose the self-guided program, you’ll work through the exercises on your own; - If you select the coach-guided program, you’ll also have a weekly Skype chat with me. We’ll review your homework assignment and discuss your progress. Topics covered include: - Week 2: Creating External Rewards - Week 3: Your Behaviour - The 3 D’s - Week 10: Your Incovenience Setup Rating Want to learn more or pre-register for movement coaching? Visit the website (link in bio).
Ottawa’s own @ctvmelissalamb on @lastweektonight !! 👍🏻😀
@ctvottawamorninglive 
#ottawa #johnoliver #lastweektonight #ctv
My pal @derick.fage and his @btmontreal co-anchor made it on @lastweektonight 👍🏻
#ottawa
My pal @derick.fage and his @btmontreal co-anchor made it on @lastweektonight 👍🏻 #ottawa 
Happy  Friday! Hope you’re staying warm - this early blast of winter was definitely a shock to the system. But it’s okay - shivering is good for you, it gets your body moving.
I just finished back to back @essentrics classes, including my favourite one - at the amazing @voicefound. Now, I’m headed to a one-hour fitness house call. Then it’s back home to edit my videos.
How’s your day going?

#happyfriday #entrepreneur #stretchwithamanda #essentrics #voicefound #fitness #fitnesshousecall
Happy Friday! Hope you’re staying warm - this early blast of winter was definitely a shock to the system. But it’s okay - shivering is good for you, it gets your body moving. I just finished back to back @essentrics classes, including my favourite one - at the amazing @voicefound. Now, I’m headed to a one-hour fitness house call. Then it’s back home to edit my videos. How’s your day going? #happyfriday  #entrepreneur  #stretchwithamanda  #essentrics  #voicefound  #fitness  #fitnesshousecall