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Do Yourself a Favour: Don’t be Afraid of Exercise During Pregnancy

We all know there are oodles of benefits to frequent exercise in the average person but did you think of the extra benefits associated with exercise during pregnancy? Growing a baby is no easy job and how we treat our body can make a huge difference in the way we feel and the way our bodies handle pregnancy, labour and post partum recovery.

img_2611Through exercising and stretching we can decrease the risk of things like; cardiovascular and muscular loss, hypertension, varicose veins, gestational diabetes and so much more. We can also improve our cognitive state pertaining to the changes our bodies are going through. It is important to enjoy cardiovascular training, muscular conditioning and flexibility training during uncomplicated pregnancies. I exercised through my entire first trimester and really felt good about it. I have made my health more of a priority than ever for myself and baby. Even during the bit of motion sickness I had, I worked out. To be honest…I usually felt better during my workout than before so I enjoyed the little break from the nausea (I know it seems counterintuitive 😉)

I want you guys to know it is OKAY for you to continue exercising and even to begin exercising during pregnancy! Always check with your health practitioner before begining exercise. There are numerous benefits to exercising during an uncomplicated pregnancy such as a stronger core to assist during labour and decreased risk of Diastasis Recti & post partum depression. As our bodies begin to change it becomes more important to understand what frequency, intensity, time and type is ok for you and baby during exercise so I do encourage contacting a prenatal coach as you begin exercising and advancing in pregnancy. It is also safe for you to exercise at any stage of pregnancy as long as you feel good and you have no contraindications.

img_2604I want future mamas to feel good and confident and not to be afraid of exercising during pregnancy. If you have any questions please don’t hesitate to reach the out to me. I know how daunting it can be browsing the internet reading the endless no no lists.

 

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Snow Day Home Workout

Hey everyone!

If you’re trapped inside during snowmageddon 2017, this workout is the perfect way to get moving inside. You don’t need any equipment, just a little bit of room 🙂

You can do each exercise in a timed circuit, or perform each one for 3 sets, 12-15 reps 🙂

please rememeber to warm up the body before beginnning this workout and check with your healthcare provider before begining new exeecises. Hillside Fitness is released of any liability.

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Mum Trainer

hey everyone!

As you all know by now, I’m halfway through my baby growing adventure and my heart couldn’t be more full. I have had a WONDERFUL pregnancy so far with minimal symptoms and lots of activity.

My husband works out of town and we’ve been playing the ‘trying, not trying’ game for a while. As you can imagine, the timing is a little tricky when you’re apart half the year, but, this past fall all the stars aligned and we made a baby!

img_2603We waited the three months to tell our friends and family and I’m so excited to share this experience 🙂

A bit about me. I am a personal trainer and have always put great importance on my health and wellness. What you put into your body you get out of your body. Treat it like shit, it’s going to return the favour.  Our healthy lifestyle makes a healthy pregnancy an easy transition. I’ve managed with minimal morning sickness and no cravings beyond oranges 🍊. Although this transition has been relatively easy for me, I understand the amazing changes my body is going through and am excited to share this with you!

There are minimal resources for pregnant women and new moms in my community and I’m so excited to share what I learn with you! As a part of my continuing education and personal growth, I am SO SO excited to take pre and post natal classes. I am passionate about women’s health and fitness and this is such an important aspect.

Feel free to reach out to me and ask any questions you may have! I’ll be sharing what I learn in my courses as we go. I also hope to share pregnancy safe workouts as well as post natal workouts to help that bod bounce back.

 

 

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9 Kettlebell Exercises to Work Your Body From Head to Toe

*drumrolllllll* as promised I have put together 9 of my favourite Kettlebell Exercises for one killer workout 😊 Not only will these exercises get your heart pumping, they work to effectively strengthen the muscles and improve endurance.

These compact weights are also great for functional workouts…these are the workouts that (over time) make daily activities easier!

Before exercising please remember to warm up properly and consult with your doctor before starting a new fitness plan.

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Hump Day Workout! 

Happy hump day everyone!

I’ve put together a quick workout using Fitness Builder for hump day!

This one focuses on our favourite spot, GLUTES (with some quads, hams, ab/adductor and hip flexors included).
Enjoy! Feel free to share your experience with me here OR tag me on insta HERE!

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5 tips to sticking with your 2017 resolutions!

Hey guys!

Happy New year. It’s that exciting time of year where we can pop some bottles, reminisce about the past year and get stoked for the following 365 days. Some people think resolutions are an ugly thing, but I think they’re an opportunity for a fresh start or a fresh mindset. I like to set yearly goals (1 and 5 years) for my career and fitness at the start of the New Year.

So many of us decide THIS is going to be THE year to clean up our diet and improve our fitness, so we buy a juicer and a 2 year membership at the gym with a 5 day a week program. It all sounds good, we’ve got the tools that we need to be successful, but it doesn’t stick. The first couple weeks go great, but things slowly start to slip…and that’s NORMAL.

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There are steps that we can take to implement healthy lifestyle changes that will last.

1. Set attainable goals. If weight loss is your goal, remember we can lose around 0.5-2 lbs (average) per month, so don’t set out to lose 10 lbs by February. If you want to clean up your diet, don’t cut out all sugars, carbs, fats today. Work on cutting out fast food, or pop and go week by week.

2. Find activities that you ENJOY! If you don’t like the gym…DON’T GO! Find an activity you enjoy doing (or multiple different activities), and do those. For example, you can do yoga, running, walking, hiking, group fitness, home fitness, crossfit, biking, sports and on and on. There’s so much opportunity for exercise these days, find what makes your heart happy.

3. Don’t go balls to the walls. Moderation is key. If you find motivation and consistency are a struggle, start with a couple days each week, and slowly grow this as it gets easier and more enjoyable. Listen to your body.

4. Find support. Post on Facebook what you’re working on, find a coach or accountability group, connect with groups and meet ups in your community…whatever it takes, find someone to keep you accountable. If you don’t know anyone that can help, join my Wellness group here .

5. Hire a trainer. We are here to make sure you are successful in crushing your goals. Whether you need a new fitness program, need to be shown the ropes in the gym, or need accountability a trainer can help you organize your goals and crush them.

6. Be gracious with yourself. Some days are going to be harder than others so don’t be too hard on yourself. Skip a day if you need to, but make it up and don’t make a habit out of it 😊

I hope these 5 tips help get you on your way this January. If you have any questions or comments don’t

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10 things to remind yourself when you don’t want to workout.

We’ve all had those days when we dig our heels in just don’t want to. These 10 things will motivate you to get moving.

1. You will feel refreshed after!

2. It will wake you up. More than a double shot of espresso.

3. 20 minutes or 75 minutes, it’s all good 🙂

4. You’re one day closer to a healthy habit. One day closer to easier.

5. Your body wants to and needs to be put to work.

6. You can’t get a great butt by sitting on it 😉

7. Happy endorphins. We all love to feel happier.

8. You will sleep SO MUCH better tonight.

9. No guilt eating. You earned a little ice cream tonight. But working your body, you’re working at improving your metabolism which helps work food through your body.

10. You’ll have more energy for the things you love. Hiking, playing with your kids, running….whatever it is.

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Holiday Balance

Lifes about balance guys. Its so important to remember that during the holidays 😊

Its easy to get caught up in the drinks, treats and cheese platters. Taking care of your body isn’t about going from one extreme to another, its about finding a balance between your health and guilty pleasures 😊

Very few people can be successful going balls to the walls with diet and fitness, you gotta treat yo self once and a while 😉 I’ll write more about that closer to the new year!

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5 minutes to a stronger core

Hey everyone!

As promised I have put together five of my favourite core exercises. You can run it through once at one set, fifteen reps OR you can lengthen it and do three sets and fifteen reps.

I have uploaded a quick video to YouTube that you can watch HERE to see each exercise in motion. Please ignore my camera presence…I’m working on not getting flustered and forgetting what I’m talking about hah

please, if you have any questions don’t hesitate to comment or ask 🙂

 

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Single leg toe touch. Remember to keep you neck neutral, chin up, and shoulders off the mat.
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Slow assisted crunch. Place your feet firmly on the ground, and place your hands comfortably on the back of your legs. Slowly lower your back to the mat, and lift back up to sitting.
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Dolphin plank! Make sure your bum stays flat and your back neutral. You have the option to switch to high plank, and repeat OR hold in this position.
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High plank:  keep your spine neutral, elbows straight but not locked. Option to rotate with dolphin plank.
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Single leg bicycle crunch. Hold your hands by your head and reach your elbow towards your opposite knee. Keep that knee up and lower the shoulders to the ground and repeat.
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Side plank. Option to lift the top hand (as I have). To make this move even harder, try pulsing the hips from straight (as I am), to dropped just above the mat. Keep the spine neutral and the shoulders and hips stacked.

 

 

* note: Hillsid Fitness releases itself and staff of any liabilities. It is recommended that you seek a physician before starting a new fitness program or new exercises.

 

 

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Motivation Monday…Where are you at?

Happy Monday friends!

I’ve decided to start partaking in motivation Monday as a place to get organized and jazzed for the week! With winter here daylight hours are short and we are slammed with holiday activities and festivities. It’s the easiest way to forget about our own wellness and fitness.

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So, the question is…what will motivate you each week?

A lot of the time, remembering why I care for my body is my best motivation. Sometimes this changes, but being clear on WHY keeps me accountable. Right now my why is to be healthy and balanced. This has changed after getting pregnant. My goal is to be the healthiest home for baby G as possible.

But what does it mean for you? Maybe you’re in the same boat as me, or maybe you have kids and you want to enjoy playing with them more. Or maybe it’s for the jeans hidden in the back of the closet you’d like to wear again. Whatever it may be….make sure you know what’s driving you to care for your body.

so now you know why, what’s going to get you there every workout?

  • Post your why somewhere visible to remind you
  • Plan your weeks workouts and post them in your house, or online for accountability
  • Set out your workout clothes the night before
  • Connect with others in the same boat
  • Do activities you love! If you don’t like going to the gym, go running or take on at home program etc.

“The best preparation for tomorrow is doing your best today”

-Jackson Brown

Lastly, the most importantly part, just get moving. Whether it’s 10 minutes or 60 minutes, you have to start somewhere and you have to start at some point. Instead of putting it off another day, just start NOW! You can do it 😊 Don’t cut yourself short.