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Staying Motivated During the Dark Days of Winter.

I come from a science background and have to say I love facts. Unfortunately, this topic comes with a lot of opinion and few facts so, I’ll share my opinion.

If you could pick one month to be ‘the worst,’ what would it be? In my opinion, we are sitting at the hardest time of year and I’ll explain why.

1. New Years inspiration is dwindling. I read somewhere that 80% of resolutioners have failed by March. We’re already 2 months in, if you haven’t settled into your fit flow now, you’ll have to try again next year right? (Obviously no, but I’ll cover the fix in a sec). Failed expectations usually result in quitting all together.

2. The never ending short cloudy, rainy, snowy days. I have learned to plan my life around sunshine and am grateful I have the flexibility in my schedule to do so. I cannot count on my fingers how many days I’ve seen clients with low to no energy…and groups of them. We feel like hibernating under a pile of blankets until we get 3 sunny days in a row πŸ˜‚ S.A.D. is real and so many of us feel it. It dampens our mood (literally πŸ˜‚) and affects how we feel.

3. The sickness! It seems to be getting worse each year but it is HARD to do much when you’re feeling under the weather…we don’t want your germs anyway πŸ˜‰ It’s hard to avoid it and unfortunately often after being sick we use it as an excuse to do nothing instead. Then we get stuck in a loop.

4. You were fulfilling your resolutions but hit a plateau and got frustrated and lost momentum and now you’re just annoyed with yourself.

So, after observing a lot of feelings and energy levels over the past year, I really believe these things are true (I’m sure I’m missing a lot) and am happy to share some ways to kick this slump in the ass.

Make it a priority to get outside on nicer days, even if its only for 15 minutes.

Exercise = happy endorphins, improved self image, improved abilities.

Set little goals that create your big goals. Celebrate the little victories. I always recommend to take photos and measurements and to focus on feel more than numbers on a scale.

Spend your time around people that make you smile. Smiling makes you happier.

Go on daycations. If you look, you can find sun on a rainy day. I’ve driven to Lilooet, Yale, Pemberton, Merrit, Whistler, Washington etc. for sunny weather. It makes a fun trip and SUNSHINE.

Get outside into nature. Waterfalls are wet anyway. On rainy days around town I’ll try to do a quick waterfall hike or something similar where we are close to dry clothes and warm cuddles. TAKE ADVANTAGE OF SUNSETS. The sun sets so early in the winter, take advantage and get to the river or up a mountain. It’s so beautiful to watch 😍

If you have kids, look through their eyes. My son loves to be in his hiking backpack, loves to eat snow and loves car rides. Its a no brainer for me.

Indoor home improvements. Once the weather improves I spend my time in my yard. So spend these wet, dark days indoors prepping your house for those summer parties. For me that’s decluttering, painting and deep cleaning. These things feel SO good!

Crank up the heat and turn on all your lights. BC hydro will love you for this one πŸ˜‚ but on days where it’s extra gloomy, I turn on all the lights and the heat goes up so I can wear no pants, comfortably. Pair that with some music and indoor tasks, you have a fun night. πŸ˜‰

So, those are all my best winter practices. I can honestly say I don’t think I’ve been affected by S.A.D. this year and I think this is why! There are a lot of uncontrollables in our lives (like the weather) and the best we can do is control our response πŸ’•πŸ’• I know a lot of people tell me they’re more active in the summer, but don’t wait until then. Stay in the habit of moving and being active in the winter. It makes the transition easier come summer. I know, for me, a part of the winter slump is feeling under stimulated so staying busy helps big time.

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6 Reasons Why You Should become a regular Yogi

So if you’ve known me a while you’ll know the ebb and flow between yoga and I. I love love love love it, I love how I feel during, after and down the road. In the past I’ve been pretty balls to the walls about my fitness. I would dive into yoga, or dive into Bikram or fitness. It’s like when you find your new favourite song and only want to listen to that one song. I’m working on my perfect balance. 😊 So, I’ll stay non-bias and factual. Here are 6 different reasons why YOU should practice weekly.

1. It’s a whole body workout! No you can’t add resistance or weight, but yoga uses body weight to build strength. It uses large and small muscles to hold, flow, twist, balance and press.

2. Muscle recovery. Hello…its stretching. YES, it is so many other things, but yoga is designed to strengthen and ‘lengthen’ the muscles using various stretching techniques during your practice. This improves circulation and blood flow through the body. This also increases the oxygen level through the body supporting muscle recovery. When you don’t properly stretch, the muscle fibers can heal closer together, making your muscles appear more compact and bulgier overall.

3. Increased ROM. Having a good range of motion not only improves your capacity for weight lifting, sports etc. but can also positively effect the day to day and prevent injury.

4. Spinal support and pelvic control. So many of us have limited body awareness. Sure we know how far we have to reach for something or not to walk into someone but in my experience, most of us don’t have much control over our body. A lack of pelvic control and poor posture are common issues I see. Not only does yoga strengthen the supporting muscles, it also teaches us proper pelvic tilts and control. This can improve posture for weight training and every day.

5. Calm your mind. I am a non-stop busy body. It’s in my nature and I’ve learned to lean into it. I have learned all of my quieting, meditative and relaxation techniques from my past yoga instructors. Not only is my body getting a treat, so is my mind. Even if it’s just for an hour, this practice gives you a space to be mindful of your body or to just be.

6. Happy Happy Happy! Some studies have shown a regular yoga practice can boost serotonin levels in the body. Plus, being active and treating your body makes you feel GOOD!

In conclusion yoga is the best and everyone should do it. I know it sounds like I’m joking but I’m not πŸ˜› I try to encorporate it in my daily life and I try to make classes. I also try to throw some into active warm ups for my clients.

If 6 reasons is not enough, here are 38 health benefits from Yoga Journal.

If you’re in the Chilliwack area, definitely come check out a class with Amanda, Tuesdays at 7pm. πŸ’• All levels are welcome so don’t be scared.

You can visit the event page HEEERE!

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Time for a Q&A

With growth comes change. Hopefully you thrive on change because as much as I would like to keep everything the same, I can’t. Change doesn’t have to be bad…in this case I think its all good! Not only because my stoke level is 100%, but because this growth and change is designed with YOU in mind, so I can service you best. ❀❀ That’s the goal.
First I want to share some of my current business goals with you guys. I am SO grateful for your love and support, seriously so grateful.

1. Expand my group fitness schedule while maintaining the demand for one on one.

2. Offer something for every budget, interest and goalset….at least once.

3. Offer the best services and events.

4. Host some great events.

5. Give back to the community WAY more than last year.

6. Train up some killer instructors to help meee find balance for my family.

Those are some of my top goals for HF this year.

I plan on achieving these and more, to be the best little studio I can be ❀ #yearone

SO now that we’re aligned on my business goals…in order to make a, b, c, d, e happen, things will change a little. In order to achieve these goals…I need and WANT your feedback. This is the only way I can be the best for you guys! So share away!

  • (Feedback:Β the transmission of evaluative or corrective information about an action, event, or process to the original or controlling source.) Don’t be an asshole ❀

So…if you’ve made it this far…it’s Q&A time!

1. Is there room in _______ class?

YES, YES and YES! The beauty of memberships and daily classes is there will almost always be room. This isn’t a shot at a lacking of successΒ  (lol) but I designed the schedule to facilitate as many of you as possible. As demand increases, my class schedule will increase also! Supply and demand baby!

2. Are there morning classes?

For now, parent and tot classes run during the day. If you would like more….TELL ME! the only way I can cater to your needs is to know them. Be specific and candid. If there is demand, I’ll make it work πŸ™‚

3. Do you refund memberships?

Honestly…no. If you’re unsure if I’m the fit for you, thats ok! I don’t take it personally. I know I’m not everyones cup of tea. If you’re unsure, come do a drop in, I’ll be happy to deduct the drop in from your membership when you decide to join us 😜 on the off chance it doesn’t work, at least you had a good sweat πŸ˜‰ Do remember, you get out what you put in. If it needs to be harder, tell me…if it needs to be easier…tell me. If you think I’m too loud….I do what I want πŸ˜‰πŸ˜œ but I respect your opinion.

4. Do you offer options for low income?

Technically no, but I get hard times….more than you would expect. From day 1, one of my goals was to make fitness accessible to EVERYONE. I don’t think taking care of your body should be a luxury option. Maybe some of it, but chat with me. I’m sure we can work something out 😊

5. I’m new to exercising, are your classes for me?

YES! I try really hard to make sure every class is a fit for everyone. This means lots of modifications and sometimes a little creativity. I can make it harder or modify for low impact. I got you πŸ˜‰

6. “Im nervous”

I get that. By nature and definition, I am an introvert. Groups and one on one can be scary. It’s easier said than done but don’t be nervous! Yes, I/we are a little loud…maybe a little overwhelming but i promise you don’t need to feel nervous. Everyone is so welcome/loved/accepted. If you are nervous, TELL ME! I love candor and vulnerability. ❀❀ My kind of people.

7. When? where? what?

I love you all but please check the link, show me how committed you are by searching for this info ❀ I can’t count how many times I’m asked these questions. You can find all the answers on myΒ facebook pageΒ orΒ WebsiteΒ . I love initiative ❀

What equipment do I have?

I have 300lb of cable weight, up to 60lb dumbells, over 200lb at the bar, squat rack, kettlebells, all the bands, balls etc. If you’re looking for machines you won’t find that here (excluding a leg extension/curl which will soon be mine). I believe in safe, functional training.Β  I also like bodybuilding. I like other stuff too…and this is the equipment I need to train you effectively for it. If you’re looking for specific equipment, Im happy to grab it for our sessions ❀ within reason πŸ˜‰ it wouldn’t be the first.

That’s all I got for now! I hope that helps πŸ‘Œ Brownie points if you made it to the end πŸ˜‚

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Gym Updates

Hey everyone! I hope you are enjoying the holidays. We’ve spent a lot of time with family and friends enjoying the time off and winter weather! 

As we near the new year things are ramping up for Hillside Fitness! We’re working through a couple small set backs but am still set to officially open for group classes January 4th! Currently all the free weights are moved, we’re just waiting on the cables and some new additions! 

There is still one more day to take advantage of presale memberships for group fitness! The more you come, the cheaper it gets! πŸ˜‰ 

Class descriptions are going up this week so keep your eyes peeled for updates there! 

I am encouraging everyone to register with the Mindbody app. Simply search ‘Hillside Fitness’ and you’ll be able to purchase packages using a credit card and also registet for classes! 

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New Year, New Gym!

If you missed my announcement on social media, I will be opening a public facility for the new year! This idea has been on my mind for a while and I’m so excited to make it a reality! Being a new mom this change is a bit scary, but I’m so ready for the challenge and I am so excited to grow my business.

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My goal has always been to offer quality services and to make sure fitness is accessible to everyone. This growth supports my goals by allowing me to host more classes with great membership prices AND it allows me to host waaaay more karma classes. In 2017 I hosted 3 karma classes raising 400$ cash and a Jeep load of donated goods and supplies to local charity. I am so excited to be offering monthly karma classes so we can give back to our community way way more ❀️

Now, I’m sure you’re wondering what is going to change with this growth and move. My goals are the same. All of my personal training packages will remain the same price  with the addition of GST. (Blame the government πŸ˜‚). Group classes will be close to the same as at the school, with W A Y more options….which I am SO excited for. I will be offering monthly memberships for all commitment levels. If you don’t see what you need, let me know  πŸ˜Š

I will be located at 5625 Promontory Rd. I know I know, its up the hill. Being close to home is best for my family 😊❀ This being said I will be 4 minutes (2.3km) to Vedder Rd. and 6 minutes (6.3km) from HWY 1…not so bad πŸ˜‰

What to watch for…Over the next couple weeks I will posting pre-sale memberships, MINDBODY info, exact start up date for classes (tentative start is January 8th). For personal training clients, we will be in the studio before January, I’ll make sure sessions are uninterrupted 😊