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I can’t do it…

I can’t do it.

How often do you catch yourself saying you can’t do something? We’re all guilty of it at one point or another. Whether we’re tired, feeling lazy, uninspired or disconnected, we often use ‘I can’t’ statements as a crutch.

To reach the goals many of us have, we need to shift our language and our habits. Social psychologists have learned over the years that even seemingly subtle differences in language can have powerful affects on our thoughts, feelings and behavior. As much as I believe in will power, we can’t always will ourselves through every struggle. We need to change our language. By replacing phrases like ‘I can’t ‘ with choice phrases like ‘I don’t’ we are empowering ourselves as apposed to limiting ourselves. Researchers conducted a study comparing I can’t and I don’t. On the way out of the lab, participants were offered a granola bar or chocolate bar as a thank you. Who chose the granola bar? Sixty-four percent of those who said I don’t, compared to only thirty-nine percent of those who said I can’t.

Another study was conducted using female participants working towards health and fitness goals. They were encouraged to use I can’t and I don’t phrasing when they were tempted to lapse. By the study’s end, 8 of the 10 women using the I don’t strategy were still using it successfully, while only 1 of the 10 who used I can’t lasted that long.

The nice thing about shifting your language is it’s an easy choice. When you catch yourself thinking or saying I can’t replace it with I don’t. Oh I can’t eat that cake…. now sounds like, I don’t eat cake. You have the power of choice. You have the power to harness your inner badass, take control and make the choice 🙂 Another way to shift your language is by removing phrases like ‘I will’ or ‘I’ll try’ or ‘Id like to’. Just fucking do it. making a claim for right now. Not tomorrow. Not in the new year, now. Albert Ellis explains that the language we use to describe our experiences or circumstance impact the way you embrace them. If you look at past situations and can see how this may be true, wouldnt you want to smother yourself with positivity?

The next time you notice you’re limiting yourself, think of adjusting your language and take control of the outcome. 💕💕

“the harmony between thought and reality can be found in the grammar of the language.”

– Ludwig Wittgenstein

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How to Stay on Track Through Summer

Ok ok ok….summer is FINALLY here. Waaa-hooo! It’s easy to sub the gym for sunshine, patios and drinks but like always, there’s a happy balance. You have busted your ass all winter and spring to be healthy, please don’t throw your hard work down the drain. We still need to love and care for our bodies during summer.

I am happy to share some of my tricks for staying on track through summer.

1. Plan plan plan. If you haven’t noticed, I am a planner. I plan everything. On Sunday night, I sit down and look at the weather. If the forecast calls for rain or over 30 degrees, I am more than happy to head indoors for a workout. SO I make sure my classes/workouts happen on those days.

2. If you don’t care so much about the weather, plan around your schedule and tendencies. If you know you do not workout at night…don’t bank on a PM workout. Wake up 30 minutes earlier and get it done in the morning. In all honesty, even 15 minute HIIT will serve you through the day giving you a metabolism boost.

3. Find some classes! If you get stuck with a pain in the ass like me….I won’t let you be lazy. I am here for accountability and the odd guilt trip of I know you are cheating yourself 😉

4. Pick active hobbies/activities. Summer is a great time to swim, hike, paddle, or hang in the park playing frisbee or ball. Make your lifestyle active and it will become a habit. It’s easy enough to sneak a couple drinks at the park if you are after some social drinking.

5. Remind yourself why you started. Remind yourself WHY it’s important to eat and drink properly and why you began exercising. If your why doesn’t motivate you, I don’t know…haha.

6. Be happy with where you are, how you look and who you are. Chances are you have come a long way in the last little while. Embrace how much easier it is to hike, workout, drink your water etc. If you know you will be preoccupied, be content maintaining through the summer. This means keeping your consistency and a maintenance fitness plan and maybe allowing a little more balance than normal 😉

7. Set a goal! Whether you sign up for a run, fitness competition or set strength/cardio goals to help keep you moving. Make sure it’s something you’re interested in and is doable on your timeline.

8. Pay in advance for your gym membership, classes, that 5km you’ve always wanted to run and let your potential loss fuel your fire.

I hope some of these ideas help you through the summer. Don’t make it to September feeling guilty and uncomfortable. It sucks and it doesn’t serve anyone. The best you can do is learn to love your body, what it can do and make sure you still give it 100% in all the seasons.

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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 😛 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. 💕 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: 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 success  (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 🙂

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 😉 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 😉😜 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 😉

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 my facebook page or Website . 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.  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 😉 it wouldn’t be the first.

That’s all I got for now! I hope that helps 👌 Brownie points if you made it to the end 😂

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Cellucation: cellulite education.

Ohhhhh Cellulite….according to studies 90% of women and 10% of men will get this at some point in their lives. Regardless of its frequency, we hate when it shows up. Cellulite appears when the layer of fat under the skin presses against the connective tissue and bulges. There are numerous causes of cellulite, some we can control and some we can’t. I get asked about the causes and ‘cures’ of cellulite all the time which is why I decided to write about it. It’s SO important to remember it’s normal, natural and nothing to be ashamed of or embarrassed by…it’s life 😊 That being said, a little education never hurts.

There are sooo many different ‘types’ and classifications of cellulite…I am going to explain two predominant ‘types’, hard and soft. Soft cellulite is soft, saggy and covers a larger area. It does not attach to the muscle making it move around more. It can be the result of lymphatic problems and can often be cold or clammy to touch. It is also usually with looser skin. On the plus side, it sits closer to the surface making it easier to treat. Hard cellulite is more concentrated and lives closer to the muscle. Hard cellulite is haaarder to see and treat as it sits deeper. Most of us have soft cellulite.

For me, hormonal changes during pregnancy gave me cellulite. Hormonal changes (especially a decline in estrogen) may contribute to changes in circulation and a reduction in collagen production. A thinner collagen layer, an increase in fat cells and change in blow flood can all create the appearance of cellulite.  This means that cellulite is also common around menopause as estrogen levels decrease Prolactin can also make cellulite more visible as it increases water retention in fat cells making them lumpier and larger. 

Prolonged sitting or inactivity can also cause cellulite. Decreased activity can change circulatory patterns in the body.

High levels of insulin increase the amount of fat your body produces in the form of triglycerides. Insulin sends the carbs to fat cells to be turned into these fatty acids and stored. So a high intake of carbs results in higher insulin levels and may create the appearance of cellulite.

Unfortunately ladies, some of it is in our make up. We have a higher risk of developing cellulite because our connective tissue and fat cells are arranged slightly different to men. I’ve attached a couple photos to demonstrate soft cellulite. It covers a large area around my hips. After pregnancy I noticed it in the front a little as well. I think this was largely due to water retention as it disappeared faster and easier than the rest. It’s mostly gone now but is still visible in the fatty area below my butt #2018goals. Right now I’m working on cleaning my diet after Christmas and bumping my total body water a little.

So we all want to know…how do I get rid of it?? Thankfully, there are tons of ways to reduce the appearance of cellulite. 😉

Massage. A low, gentle pressure applied slowly over the area helps elongate the fascia and connective tissue. It can also improve circulation in the area. Get someone to massage the area, do it yourself or grab your foam roller. Dry brushing is another method to exfoliate and improve circulation.

Coffee scrub or wrap. I personally didn’t find this worked for me, but it definitely might for you! Caffeine stimulates blood and lymphatic flow to the area. It also exfoliates the skin. Coffee is rich in antioxidants which some think can penetrate the skin and boost collagen and elastin.

Balance your hormones. Paying attention to your diet, exercise, sleep and carbohydrates. These things may affect your hormone balance thus affecting the appearance of cellulite in your body. If you’re unsure of these things, see a health care professional.

Essential oils. The correct use of EOs can improve the activity of your lymph glands and improve circulation thus reducing the appearance of cellulite.

Change your diet. Monitor the amount of carbs you consume. By balancing your diet you can reduce the amount of fat that goes into storage. Drinking lots of water will also metabolize toxin buildup and hydrate connective tissue.

That’s the quick and dirty edition to cellulite education and helpful tools to reduce it’s appearance. 💕💕

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Surviving the Weekend

It’s getting close to that time again when weekends are filled with holiday festivities and more drinks amd treats. Now, you’ve been working SO hard this year to make a point of good health and consistent fitness, you don’t want to throw that away for a holiday party do you? (I know you don’t 😉).

1. Substitute. Try this for that. A desert or some fresh fruit. Salad over bread. Have a vodka soda over a beer or sugary cocktail. 

2. Portion control / moderation / balance. Whatever you want to call it… you can have just a little bit. 1 square instead of the whole tray. 😂😉 

3. Bring the healthy snack! If you’re worried about snacking, bring a vege plate or scour Pinterest for some simple, healthy recipes. 

4. Make exercise/activity a non-negotiable. Set aside at least 30 minutes each day to be active.  

5. Start a fit challenge with your friends! Invite them to a step challenge, or a workout challenge. Aka TAKE INITIATIVE.

6. Understand that you will make sacrifices. BUT, as a piece of perspective…you’ve been working out the last few months, you’re sacrificing your hard work by eating shit, over drinking and over indulging.

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Getting motivated 

We always hear “the hardest part is getting started” and “its good for you” from our friends, trainer or the internet. (I can be guilty of this fluff sometimes too 🙈).

But why is it always so hard maintain momentum to work out or eat clean when it is soooo good for you?!

That’s easy enough to answer … We let it slide because it’s hard, uncomfortable, uninteresting, scary, time consuming, too expensive, requires some preparation and on and on we go. It’s easy to make excuses.

Maintaining a good fitness level and proper nutrition not only helps you look and feel great but a healthy lifestyle improves our cognitive, social and physical well being.

According to the Public Health Agency of Canada Canada, four in five Canadian adults have at least one modifiable risk factor, and one in five live with at least one of the following major chronic diseases: CVD, cancer, CRD and diabetes. Two-thirds of all deaths each year are caused by these major chronic diseases. In addition, mood and anxiety disorders are also common among Canadians and account for the leading cause of disability for working age adults.

So how can we stay motivated for healthy living? If the fear of chronic disease doesn’t motivate you enough, try these tricks to get your body going.

1. Find a workout partner or accountability buddy. This person knows your goals and supports you.

2. Define your why. Whether your doctor has recommended lifestyle modifications, you want to keep up with your kids or get your body back…make sure you know why you’re doing it. I wouldn’t do something without knowing the reason for it.

3. Set a short term goal.
“This week I will exercise 3 times.”  Make it attainable and make sure if supports your end goal 🙂

4. Pick activities you LOVE and inspire you! If you don’t like lifting weights at the gym or running, don’t do it. There are SOOOOO many activities to pick from these days. Pick something FUN or you won’t prioritize it very high.

5. Reward yourself! Give yourself a real reward for achieving your short term goal. Whether it be a cute new workout top, a guilt free hour of your favourite TV show, or that Caesar you’ve saved for Sunday. Make sure to treat yo self.

6. Make some new friends. Find active people and make new friends! Don’t try and convert your inactive friends to an active lifestyle just yet (that’s not usually successful) but find some people that will drag your ass out of bed and challenge you to try fun new things.

7. Mix it up. In a regular week I paddleboard, hike/walk, cycle, lift weights, swim and play sports in the park. If I didn’t…I would get bored.

8. Find a job or hobby that forces you to be active. This could be working with kids, a side job in the fitness industry, walking dogs, organizing a walking group, joining a sports team….the options are endless and these things keeps you off the couch at night or on the weekend.

9. Pay someone personally. Join a bootcamp, find a trainer or pay your spouse or friend for missed workouts/activities. We are more inclined to show up when our hard earned money is on the line and we know someone will be disappointed by skipping.

10. Acknowledge your accomplishments. Don’t get wrapped up in “losing 10lbs,” looking like that girl (or guy) on instagram or spot training one area of your body. Give yourself a fu*king break and embrace the good you are doing! Do your arms look more defined? Do your jeans fit better? Can you pick up your kids easier? Can you paddle or walk longer? Acknowledge, enjoy and celebrate every little detail.

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All about ABS

Who likes tight abs? You, me, we all do! Maybe you know, maybe you don’t but our ‘abs’ are comprised of more than one muscle. There are actually 3 main components to our abs.  Not only does it look good to keep this area in check, having a strong core offers improved posture, spinal stability, shape and more.

The transverse abdominis is your deepest abdominal muscle. It helps the breathing process by assisting exhalation as its main function is to active the core muscles and stabilize the pelvis. It also helps resist lumbar flexion, assisting in proper posture.

The rectus abdominis (or 6 pack muscles) assist in flexion of the spine. We can also contract these muscles during bowel movements, breathing and laughing 😊

Obliques are split into your external and internal obliques. The internal oblique lay beneath the external oblique muscle. They have similar functions in that they assists the abdominal wall in respiration and torso twisting.

Serratus anterior are my favourite looking muscles. They are represented by a saw tooth pattern and don’t function the core despite their location. These muscles attach to the scapula holding it in position.
These exercises are great for anyone  (Including pregnancy babes!).

Some great exercises to strengthen your core are:

Plank:

You can perform a plank from your hands or elbows and knees or toes. You want to make sure you tuck your tummy and avoid a saggy lower back. It also helps to protract the shoulder blades to create a strong base.

Ball rollout:

This is similar to using an ab roller with more control and stability. Start with the ball 2 feet or so away from the body, and roll the ball forwards creating the end position seen in the photo. Remember to engage the core and tuck your tummy to avoid a saggy lower back.

Bird dog:

Start in a table top (hands and knees) position and slowly lift the alternating arm and leg. Tuck the tummy and keep a strong core. Give a little extra squeeze at the top.

Side plank:

Great for the obliques! This one can also be done from hands or elbows. Make sure your shoulders stay stacked on top of each other and feet stay stacked.

Modified Boat pose:

If you’ve done yoga or Pilates this is no stranger to you! You can lift the feet or keep them on the ground as I have. You can use your hands or let them stay straight beside the outside of youe legs.

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Quick shoulder blast

Happy Monday!

So I had good intentions on uploading this to instagram but once I got the video from gopro to phone I realized how shitty the quality was during the transfer. My instagram husband is gone so I’m stuck using the remote. On the camera the light looked perfect, on here not so much. SO I apologize for how bad the video Is, but the shoulder pump is good and that’s what counts right 😉

Warm up the shoulders first with a light plate and some shoulder raises. 

1. Single arm DB woodchop
2. Straight arm cable pull
3. 90 degree delt raise (if we train together…barbie arms)
4. Squat thruster
5. Rear delt fly

Complete 3 sets of 12-15 reps 

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Wheatgrass Love 

Hey guys!!

So I’ve been making an effort to mix more smoothies into my diet as a morning snack. On days where I’m wildly running errands I’ve occassionally stopped into Booster Juice to get one made for me. 

My local store advertises wheat grass, which was a new concept for me as I don’t usually dive into superfood fads. I told myself I would do some research later to get the details on the grass. I did and a couple days later I saw wheat grass plants on sale at the grocery store. It was meant to be. I decided to buy a plant and try it out. I have had my plant less than a week, indoors during a BC winter and am getting close to a second cut. This stuff grows like a WEED…it’s awesome and exciting. 


I am trying different means of drying to make a powder so I’ll keep you posted on my reviews for that but for now I’ll share what I have learned 😊🌿

Wheatgrass offers numerous health benefits (as all superfood fads do). 

It is high in chlorophyll which carries high levels of oxygen, helping oxyginate the blood. Increasing the oxygen has shown to also increase red blood cell production which assists in the recovery from disease and other ailments. 

Wheatgrass also helps neutralize toxins and pollutants in the body. It contains different enzymes that help protect against carcinogens. 

It is packed with vitamins and minerals such as iron, A, B-complex, C, E, I and K. It also contains 17 amino acids.  

There are so many other benefits but these are some of my favourite. Some studies suggest 1 ounce of juice equals 2 lbs of produce so you’d be silly not to try it.