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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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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! 😉 

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 😂). 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  😊

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 😉

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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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 👌 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 (😛) 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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What I Had to Sacrifice 

I’m currently just over 3 months post partum and have lost 24 lbs and am sitting only 1% out of my pre-baby body composition (yay for muscle gain!) I’ve lost 4 inches in my waist, 1.5 inches per thigh, and 2 inches in my hips. I’ve been focusing really hard on muscle gain and functional cardio (running and hiking). These changes aren’t huge I guess…but for me, it means I’ve almost restored my pre baby body  (just in time to have another right? 😉😂 kidding). Im not there yet, but I know I will be soon 💕

These changes have felt glacial and have come with sacrifices…a lot of sacrifices haha. After being pregnant for 9 months there were definitely things I needed to get in my body…if I’m being candid, it was mostly just alcohol and mac and cheese but I’ve maintained a healthy balance between good and not so good. After that quick purge, I knew it was time to get serious if I wanted to accomplish my goals. A few areas I’ve made sacrifices are…

1. Staying on the move. With a new baby that loves to cuddle it can be hard to put him down but it’s important to take this time to get stuff done and care for yourself. My baby carrier has been my best friend. I walk, he sleeps…its a win win. The more I do, the more energy I have. If he’s fussy, bouncing him with squats works way better than sitting on the couch crying with him because I can’t solve his issue. 

2. I reduced my gluten intake drastically. Although living gluten free/no grain carbs isn’t sustainable for me…reducing them is. I cut out bread and baked goods and sub in vegetable noodles for pasta. Ive noticed a HUGE difference in how I look and feel. 

3. No beer/wine/hard teas. Okay…Ill have the occasional one but I have subbed in gin and soda and drastically reduced the amount of alcohol. 

4. I am committed to working out. I balance weight training and functional cardio to optimize my fat burning and improve my body composition. Unfortunately walking isn’t enough work to really change my body so I have to put the work in. I workout every day but Sunday. Sometimes I get an hour, sometimes 20 minutes…it really doesn’t matter but you have to make it count. 

5. No eating past 730pm. Im usually up late so I cut myself off past 730pm unless its a special occassion. This means I have to eat enough throughout the day or I’ll get hungry. If I do a late workout I will drink a small protein shake because…gains haha but be smart about it. Late night snacking is a killer.

That’s all I can think of for now haha at the end of the day, you have to make your own magic…good shit comes to those that work their ass off (in this case literally 😂). If you’re working hard and not seeing changes, its time to mix up your routine or make another sacrifice (sorry not sorry). Balance and sustainability are so important to keep in mind while you’re assessing your situation and sacrifices. Make choices you know are GOOD for your body 💕💕

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Finding your post baby confidence 

No matter how healthy your pregnancy may be, the post baby body can be a hard adjustment. Unless you are a unicorn, your tummy skin will be different, you may have some left over water weight and some left over fat gain.

If you’re anything like me this is a frustrating and sometimes defeating point with your body. Its hard to find time to exercise and if you remember to eat, you might find it hard to make time. I’ve mastered the bottle in one hand, fork in another 😂 but it’s crazy hard balancing personal health/wellness while focussing on this tiny human. Remember…your wellness (and sanity) are important to your family. For me, feeling good is SO important. A happy mindset is the most important component to my wellness. Feeling good is a game changer. 

Now…finding confidence with a post baby body…

Keep a positive mindset. You just did the most amazing thing in the world. You grew, nurtured and cared for this being during pregnancy and every second after. You pushed through wild pain, endured sleepless nights, long days and more. You are a powerful, wonderful warrior. Tell yourself that daily.

Prioritize your health! No matter what point you’re at (pregnant, 4 weeks post partum or a year post partum), it is time to prioritize your health. This means exercising and eating well (and enough) amongst other things. Some days I get to workout alone in the gym, some days I work out in my living room while Maddox fusses and other days we run/hike/walk together. No matter how much work, wife or mom I do in a day, I always make time to exercise because it feels good and I know I’m one day stronger and tighter. 

If you know you’re carb crazy or have a sweet tooth, reduce the amount of these foods in your house and get your family on board. Support will make all the difference. Meal prepping makes for better days in my house. 

Do something nice for yourself.  I’ve gone back to gettin my nails done…I don’t make time for fancy hair on a regular day… now it’s definitely not happening haha but pick something you can maintain that makes you feel pretty and isn’t a pain in the ass to do

Focus on what you love, not what you want to change. I love my legs and 🍑…so I focus on that. When I workout I focus on improving my muscle mass, not making my tummy perfect again. Just like how ‘you won’t find Mr. Right if you’re looking for him’ you won’t find your abs if you’re looking for them 😉😂 so focus on the bits you love the most…and tell them daily. 

Get your body back NOW not later. Its easy to put off and easy to forget about but taking that time to care for yourself feels good now and you’ll thank yourself down the road. Always remember to love yourself and your inner badass 💕💕💕

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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 😉👋

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 🙂 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 🔥 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. 💪

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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 😂

As you know I had a very healthy pregnancy and labour was a breeze all things considering (don’t hate me🙈). 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 💪 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 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.