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5 Tips to Caffeine Free Energy During Pregnancy

I’m currently at 26 weeks pregnant, spring has sprung and work is in full force. My to do list seems endless and I’ve been seeking out caffeine free means of boosting my energy to get me through 13 hour days on a crappy nights sleep. On a regular day I’d enjoy an extra coffee or a red bull on ice but that won’t do these days!

1. Start the day moving. I am generally a sucker for enjoying a cup of coffee with the news, a book or some Netflix. This has now changed for me. If I start the day sitting, I end up feeling tired throughout the day. A better use of my morning is my first breakfast and a walk or some tidying up at home.

2. Exercise! I’ve found a good balance between too much and too little when it comes to exercise. A nice walk in the morning does WONDERS to wake me up. I love lifting weights and a 30 minute session is usually the right amount for me on a busy day.

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3. Eat before you get hungry. This is a rule for everyone pregnant or not, but holds true when trying to keep your energy going. By feeding your body throughout the day, it is getting all the sustenance it needs for you and baby πŸ‘Ά Eating smaller snacks and meals throughout the day is also easier for your body to digest so it is spending less energy at once compared to eating a big or heavy meal. That being said, eating healthy is also important.

4. Make sure your vitamin/mineral levels are ok and supplement as needed. I take a prenatal, folate, fish oil and BCAAs to help keep me and baby happy and healthy. I really think the BCAAs help boost my energy a little while assisting in my muscle recovery. Just make sure you check with your health care provider before adding new supplements.

5. Rest. I am not a napper, but on long days I find resting in the afternoon helpful. My sleeps are pretty inconsistent right now but I still can’t sleep during the day. Taking an hour to unwind and lay down on the couch or in bed does wonders. Remember you’re nurturing a human, that’s hard work πŸ’œ

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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 πŸ™‚

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. Β 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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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 hereΒ .

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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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 HEREΒ 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 πŸ™‚

 

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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: Β 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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Black Friday Specials

Take advantage of Black Friday and invest in your health!

Save 25% on packages with 6 sessions and save 35% on packages of 8 or more sessions!
Interested in online? I can offer you great deals there too 😊

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Morning Yoga Flow

 

I don’t know about you but I wake up TIGHT. Our mattress is the equivalent to sleeping on a cloud which is nice to watch movies, but not ideal to sleep. My husband won that battle.

I try to commit at least 5 minutes of my morning to a quick practice and this 8 pose Flow is the trick! with scoliosis, I get great pleasure out of strengthening and lengthening my body, especially my core. During each pose, remember to take a deep breath, sit a little deeper, and act as if a marionetist is tugging on a string at the top of your head 😊

repeat on each side, ensuring you treat L and R equal πŸ˜‹ And you’re 5 minutes closer to a happier and more energized morning body!!

 

 

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Have a Healthy Weekend: 10 tips to stay on trackΒ 

Ok ok…it’s the weekend and let’s be real, a lot of us let things slide a little Friday-Sunday and pay for it Monday. If you know me you know I CONSTANTLY (probably obnoxiously) stress improving your health and fitness through LIFESTYLE adjustments. And lifestyles don’t take a break on the weekend 😊 Super sorry!

So, how can we stay on track over the weekend. The key to success is BALANCE. This goes for every day, some of us can go balls to he walls with our nutrition and fitness and maintain it, but that isn’t sustainable for most. You need to treat yo self, you need rest days, and most importantly you need to listen to your body…within reason. πŸ˜‰

So here we go…


1. Stick to your workout program. This is crucial and makes your weekday transition smoother. (Is that a word? πŸ˜‚) whether you trade it for a hike, a run or you stick to your regular plan…I don’t care, make it happen! 

2. Stick with your 5 meals a day, maybe give yourself a little break and splurge on a meal. But NEVER GO TO PARTIES UNFED AND HUNGRY. unless it’s a dinner party…but choose wisely..we all know we fill up on appies before dinner.

3. Get plenty of sleep! It’s so important guys! I want you to start every day fresh and rejuvenated! 

4. If you’re eating out, eat your salad before your burger, or your veges before your steak. Make sure you are filling up on the nutrients you need first 😊

5. Don’t drink pop. If you like to mix alcohol with soda, try trading it for club soda with a splash of ________. This will help keep those sugary kcals down. 

6. Share your lifestyle with others. If you’ve been to a party of mine you’ll know when I’m watching my diet. I’ll make you healthy dips, and offer veges. Having others sharing your experience helps keep you accountable and HEY, maybe it will inspire your peers to eat a little healthier too! (Disclaimer, I have the healthiest friends, they keep me honest).

7. Have a productive Sunday! Get outside, get shit done, and start planning for your week ahead. Consistency is key, which means your health doesn’t take a break because it’s lazy Sunday. Plan your weeks meals and workouts to keep you organized until next Sunday!

8. Shift your mindset. Treat Sunday like the first day of the week, not the last. This gives your brain a prep day! 

9. Work smarter not harder. Delegate your chores throughout the week so that you don’t end up with a huge, miserable to do list for the weekend. Easy. Create some ‘me time.’ 

10. Stop procrastinating. We can all sit around and say we’ll start Monday,  but that’s bullshit…you should have started last week. Don’t make excuses, make time. It is the TRUTH that we make time for what we want to, so make time for your fitness and for fuelling your body right. 

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5 things you didn’t know about me…

Hey everyone!

There have been quite a few new people added to my Facebook page and Instagram and I couldn’t be happier about that!
I decided I would take this time to quickly tell you a few facts about me you might not know! πŸ™‚

1. I am a creature of habit and routine. I find myself the most productive on days where I follow the same routine. For me this is mostly morning and bed time…every afternoon is a little different but my morning routine consists of coffee and my self love practices; fitness, yoga/meditation and personal development.

2. I meditate! I used to practice meditation daily for sleep, I had mastered a 3 breath sleep routine. Somewhere along the way I lost the practice, BUT it’s back. Whether I meditate for 5 minutes or 20, I love this space to connect with my body and Source energy.

3. I am an introverted homebody by nature. I spend all day LOVING all the seconds I get to connect, share and explore with others. I wasn’t always this way. I grew up very shy and introverted and through self love, and support…I have embraced the loud, bubbling side you all know now! I dance, I sing, and don’t give a fuck. It’s a life of freedom. It was a long journey of introvert to extrovert and I’m so happy about where I am now. That being said I still love to unplug and hide inside and snuggle my husband and pets sometimes πŸ™‚

4. I work with kids! I don’t share this often, but I have an amazing opportunity with my local community schools running their after school sports program! This program and these kids have taught me SO much already, I can’t wait to see what the rest of the school year holds for us.

5. I have never been successful at headstands. It’s a real bummer…they hurt my head haha apparently I don’t have a flat part on my dome…can someone teach me?! πŸ˜‚ This has always been a goal of mine…unfortunately never a successful one. Handstands maybe.

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Breakfast Whole Bowl and DIY SuperSeed Blend

With fresh produce in season, it’s hard not to find ways to mix fresh fruit into meals. Simple breakfast bowls like this work great as a breakfast meal, or fist snack. Combining protein, fats and soluble fibre help keep the body satisfied for longer. 

Fibre: we all know of fibre as being a great ‘regulator,’ it also slows the absorption of sugar,   but improves movement through the intestines making you feel fuller faster.

Protein is essential for developing and maintaining lean muscle. It is also effective at making us feel fuller for longer preventing overeating. By assisting in glycemic control, a high protein breakfast can help stabilize blood sugar, reducing the desire to eat.

Fats: according to some researchers, the brain is comprised of up to 60% fat, crazy right? Knowing your good fats and bad fats is crucial (we’ll talk about that another day), but as a basic rule, keeping to fats from fish, nuts, avacados and some natural animal fats is great. Healthy fats are also great for your skin cells, heart and lungs πŸ™‚


My breakfast whole bowl consists of plain Greek yoghurt, blueberries, strawberries, sunflower seeds, homemade strawberry jam, and my hearty seed blend.

DIY SuperSeed Blend 

Hemp hearts

Flax

Chia

Poppy

Cracked wheat

I managed to find all of these ingredients in the organic bulk section of my local grocer. I went a little heavier on the hemp hearts and used equal parts of everything else. You can definitely blend it based on what you like best πŸ™‚