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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 😊

 

 

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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 πŸ˜‰).

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. πŸ˜‚πŸ˜‰ 

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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Saturday Flow

Saturday mornings are my FAVOURITE.  This one especially. The powers been out in town which means no TV or distractions.  As Nic ran around town trying to find breakfast, mini man joined me for a workout.  

Ive done pretty good staying motivated buuut I’ve hit a plateau again at the end of this week which means time for a change! Its been a while since putting myself on a written program so that’s what I did 😊 starting today, I’m on a new 3/4 week program, with a 3/4 day split πŸ‘Œ I’m actually really excited to have a plan…no bullshit or procrastinating when I workout. Sometimes having my minion makes it hard to stay on track, but this way I can make it happen easier and I already feel more set up and intentional 😊 
Im really excited to share my progress with you guys over the next few weeks 😊 

I’ve changed it up a bit and am doing: 

Day 1, back/core/shoulders

Day 2, legs

Day 3, arms/chest 

with a fourth option of additional shoulders/glutes/core depending on my week! 

My goal is to allow enough recovery time to optimize my gains. Textbook says no longer than 72 hrs between workouts (for specific muscle groups) so this should work great! 

Each day has 8-12 exercises (with some combos) so I can complete every day, no excuses or issues with time! Im also being VERY intentional to do 4 days of cardio in addition to my weights. 

If you’re wasting time in the gym lost and confused (πŸ˜›) feel free to send me a message about program planning! You can check out my options in my store too 😊😊

Happy Saturday! 

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Breaking through a plateau

If you’re regular with exercising there’s a good chance you’ve hit a plateau before. It can be anything from a stop in strength increase, weight loss, fat loss or CV measures. Plateaus can be SO FRUSTRATING! You’re doing everything right and seeing no change.  If that’s happening to you it may be time to change things up or spank the muscle πŸ˜‰πŸ‘‹

Studies suggest the body can adapt to a workout program anywhere from 1 to 6 weeks.

Why have I hit a plateau?

Theres a good chance you have been doing the right things, but its time to change it up. Your muscles/body has adapted to the current stresses you have been applying and it’s time for change and time to step things up a little. 

If you are training harder and exercising more than ever but have made no modifications to your diet, you may hit a plateau. In order for your muscles to properly recover and to grow, your body requires the right type and amount of calories to feed your body to promote changes.

Over training can also result in a plateau. Give different muscle groups a break now and then (between 48-72 hours depending on your goals) to encourage repair and growth. 

Don’t let a plateau get you down! There is a lot we can do to change the pattern.

How do I break through a plateau?

There are a few different ways to change your fitness routine. The most important part is change…something needs to change 😊

1. Add intensity. If your cardio is stale, add speed intervals or elevation (hiking is great). If your strength gains are slow/stopped, add supersets, pyramid sets or plyometric exercises to your routine.

2. Change your sets/reps. If you lift heavy with low reps and higher sets, try lower weight at higher reps for a couple worrkouts.

3. Cross train. If you’re used to only one style of training, throw some plyometric exercises into your run routine, or weight session etc. 

4. Change amount of rest during exercise. Incorporating a circuit or supersets into your routine can kick it up a notch.

5. Eat enough! If you’re unsure how many calories you should be eating for your activity level etc. ask me πŸ™‚ If you are working on losing your last 5-15 lbs (your vanity pounds), make sure your calorie deficit is no more than 500 calories. If your deficit is too high it triggers the body to release fat storing hormones and slows down your metabolism. Drink lots of water too 😊

6. Take days off. As a general rule, muscles need 48-72 hours to recover between workouts (depending on intensity/duration/type etc). Overtraining can lead to fatigue, reduced performance, disturbed sleep and more. 

7. Don’t lose your fire πŸ”₯ don’t let a plateau knock you down and effect your motivation. Let this plateau be a reminder of how far you’ve come and help you push further and harder. πŸ’ͺ

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Post Pregnancy Fitness

Well! It’s been a while since I’ve been on here! My beautiful boy came three weeks early and it has been a whirlwind of snuggles and mediocre sleep πŸ˜‚

As you know I had a very healthy pregnancy and labour was a breeze all things considering (don’t hate meπŸ™ˆ). I chose to have Maddog naturally and  I am so grateful for my experience. I was able to return to my regular activity seamlessly the week we left the hospital…this included working out and hiking shortly after. No I am not just lucky…I had a very intentional pregnancy and delivery. 

I can definitely admit I am eager to get my pre-baby body back and sometimes have a hard time respecting the process. Pregnancy is a beautiful experience and I have learnt to love my body even more…that even includes my stretched skin and cellulite. It takes time to reduce these things, I get it, so I’ve put my focus in improving my fitness level to where it was pre-baby.  Lucky for me that involves a lot of hiking! Thank youuu summer! 🌞 focusing on the things I can improve help me keep a sound mind and keeps me positive and inspired. The aesthetics will come when they come.

This photo was taken one week post partum. I chose to share this as a true testament to how healthy living can positively effect your body and mind during pregnancy and post partum. 

I lost a lot of my baby weight within the first couple days, but I also felt in control during labour and I was filled with energy during, after and ongoing. Not only does this make me feel good, it means I can give my son 100%.

This second picture is from 6 weeks post partum. 

I’ve been working hard on strength gains and active cardio. I call it active cardio because I am pushing myself and making my body work. For me that means I kick my ass on a 12 km hike or set of stairs as opposed to just walking around the block. I make sure my body is working hard πŸ’ͺ Change takes hard work and dedication but I’m so happy with how far I’ve come and am grateful to my body for my son, and for packing him around so he can explore the world from day 1. 

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Getting motivatedΒ 

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 πŸ™ˆ).

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 πŸ™‚

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. Β 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 Β (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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Pregnancy weight gain

Ok ok ok, I am 3 weeks behind on posting this πŸ™ˆ it’s shameful I know and I have zero excuses for you. I found this topic really interesting as I went through my prenatal fitness course and wanted to talk a little about it. There is often a lot of misconception on pregnancy and how we treat the body. There are SO many common ‘myths’ about eating for two, craving/eating what ‘the baby wants’ and they’re all lies! 

The SOGC/CSEP (society of obstetricians and gynecologists/Canadian society for exercise physiology) use BMI categories to determine the approximate weight gain based on your current weight/height/gender. Now I’m not a huge fan of the BMI but I do appreciate the guidelines they offer in this case. 

If you are unfamiliar with the BMI it follows these 4 categories. I have added the pregnancy weight gain for comparison 😊

BMI <18 -weight gain: 15-25lbs

BMI 18.5-24.9 -weight gain: 25-35lbs

BMI 25-29.9 -weight gain: 15-25lbs

BMI >\=30 -weight gain: 11-20 lbs

Now these numbers aren’t exact science. Everybody’s body is different and let’s be honest, when you move through the different stages of pregnancy it can be hard to maintain a lean clean diet all the time. That being said it does offer an aspirational guideline if you move through this from the first trimester. If you’re nearing the end and have exceeded this recommendation, don’t worry about it now and definitely don’t try to undo 😊 Pregnancy needs fitness maintenance and healthy eating. 

To break it down further, 

The average newborn baby is 8lbs. 

Placenta: 2-3lb

Increased blood supply: 4lbs

Large uterus: 2-5lbs

Amniotic fluid: 2-3lb

Increased breast tissue: 2-3lb 

Stored fat: 5-9lbs 

This totals at around 25-30lbs of baby required weight at full term. 

If you’re like me and typically eat a lean and low calorie diet, watching calories can also be more important. In the first trimester baby is so tiny calories don’t matter. As you move into the second and third trimester, baby’s needs become a little higher and they may require more calories for healthy growth and function. It is recommended women increase their calories by 300 in the second trimester and around 500 in the third trimester. This is an easy extra snack or two. Keep in mind these need to be healthy calories to ensure your growing baby gets all the nutrients they need for proper development. 😊 

I am a firm believer that we are in control of our bodies and there are a lot of things we can do to improve our pregnancy experience. Some call it luck that I’ve made it 34 weeks with no cravings, sickness and only healthy weight gain, but it’s not luck. I stacked the cards in my deck to try and create the best outcome. I don’t cave to ‘cravings’, I worked out through the bit of sickness I had and I eat well! I treat my body as if I am as capable as I was before pregnancy. I think a strong mind contributes to a strong body and I don’t let people do things for me (within reason). I am not a delicate flower, I am strong and capable and I treat myself that way πŸ’• always know your strength! You will need it soon 😊

Following these guidelines not only ensure personal health, but encourage the development of a happy, healthy baby. 😊 if you have any questions don’t hesitate to reach out and ask! 

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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 πŸ˜‰

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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Mondays are for Fresh Starts

Happy Monday! I’ve had lots of chats lately with people having trouble improving their lifestyle and making healthier choices. It’s a hurdle we have all faced at one point or another (except for fitness professionals of course πŸ˜‰…kidding, even me) and how we handle it makes all the difference. 

If you realized you weren’t treating your body well, what would you do?

We are faced with a choice to acknowledge where we can improve and ignore it, or we can commit to improving it. I know it sounds simple but acknowledging we aren’t as healthy as we should be makes a big difference.

Acknowledging it also makes what we need to do a little more clear in your mind. Tell yourself what you need to do. Whether it is modifying your diet, strengthening your core for that old back injury or improving your cardio so you can do more of what you love, you have some ideas on what steps you can take. While you’re at it, check in and make sure you’re doing it for the right reasons.

Set a goal! Everyone’s body is different, but set a 3 or 6 month goal, and a 12 month goal. Be really clear about what you want to achieve in 12 months (or whatever your preference, I use 6 months), and work your way down to the present setting smaller and smaller goals. Use these like stepping stones or prerequisites for the main goal.

Start small. You don’t need to change everything at once, book a marathon or live at the gym. Accepting the ‘balls to the walls’ approach is great for some, but isn’t sustainable for most. Pick an easy and a hard improvement and focus on those. This could be eating out less,  drinking more water, adding 2000 extra steps each day or hitting the gym at least 3 times this week. Pick anything you know will get you to your goal that isn’t overwhelming or unattainable.

Set weekly intentions. What will you do this week to get you to your goals? What do you need to accomplish this? How will you prioritise your time? Is this in your best interest or the others involved? Who will you show up as this week? Be clear in what your stepping stones are and manifest possibility.

Seek support. Having a hard time doing it on your own, you DON’T have to be alone in your goals. Tell a friend or family member what you would like to do and ask them to smack that doughnut out of your hand or remind you to drink more water. You can also seek the support of a personal trainer (that’s what we’re here for) or a nutritionist for guidance and accountability. Whether you need me once a week, once a month or for a friendly daily reminder, I am committed to helping you reach your goals.

Believe you can do it. Super cheesy I know πŸ˜‚ but it’s true. Be kind to yourself and trust yourself to make the right choices.