Fitness

September Plank & Healthy Habits Challenge

September Plank & Healthy Habits Challenge

It's time for another challenge! Are you ready? To me the summer is such a free season... a time to travel, to socialize and to enjoy being unscheduled. I thoroughly enjoy the freedom that summer can bring; more family time and visiting, more rose :), less time in the kitchen, more active outdoor adventures and less scheduled workouts, and more rest and sleeping in (where kids & pets allow!). ...[Read More]

July Pushup & Burpee Challenge

July Pushup & Burpee Challenge

After a super busy June I'm sure that I'm not alone in wanting to make sure that I continue to fit my fitness (and good nutrition of course!) in throughout July. Sooo...we're continuing with the pushup challenge and we're adding burpees to the mix!  CLICK HERE to download your printable calendar   If you are a beginner, follow the numbers on the calendar and know that pushups on the knee ...[Read More]

Full Body Workout!

Need some workout inspiration? Here's a great full body circuit. If you don't have access to heavier weights for the squats then add more repetition for 15-20 Superset exercise 1 & 2, 3 & 4, and 5 & 6 with a couple of extra minutes of skipping at the end.

Next Level Lean

Next Level Lean

When you are already fairly lean, you have to REALLY want to lose that last 5lbs!  We all see the images of those people with the coveted 6-pack and what look to be shrink wrapped muscles, so how can we achieve that look? First off, remember that what you see in pictures are what people WANT you to see and those images can easily be enhanced or photoshopped.  The folks that do ...[Read More]

June Pushup Challenge!

June Pushup Challenge!

One of my rockstar clients Lexi is focused on getting in her best shape for her sisters upcoming wedding, working to get her arms really toned!   Lexi wanted to do a pushup challenge for the month of June so of course we're making it happen!! Please click on the link below so that you can download and print the calendar to cross off all of the days of amazing pushups that you a ...[Read More]

My 6 Favorite Ab Moves for a Tighter Tummy & Stronger Core

My 6 Favorite Ab Moves for a Tighter Tummy & Stronger Core

Just because summer is over doesn't mean that you should let your midsection go to pot.  Consistently eating well and getting your strength training in will not only have you feeling and looking better, it will also keep your core strong to prevent common areas of weakness (good-bye lower back pain) and keep your posture in check. Don't forget that compound movements like ...[Read More]

My Favorite Things!

My Favorite Things!

I often get asked for my favorite products so I thought that I'd make a list!  Please note that I only ever promote products that I use and LOVE.  If you purchase these products through my links below please know that I will get a small commission for sharing my favorites with you.  Enjoy! Food Products, Vitamins, and Supplements: Greens First - Do you have a hard tim ...[Read More]

When Your Get Up and Go Won’t Get Up!

When Your Get Up and Go Won’t Get Up!

Even the most motivated people experience slumps in productivity.  It's easy to focus on where we were before and to get stuck in whoas me mode.  When clicking the remote to find some mindless reality tv and rolling over in bed feels like it's zapping the one ounce of energy that you have left, how can you get your rear back into gear? There is HOPE, You are NOT alone ...[Read More]

Banishing Lower Back Pain

Banishing Lower Back Pain

Did you know that chronic lower back pain is one of the top causes of disability in North America?  Let's get to the bottom of what is causing it and how we can overcome it. We lift without squatting, we, as a culture are carrying more weight than ever before, we sit more than ever before, we may favor sleeping on one side, or carry on one side, new mom's - do you favor one hip to carry ...[Read More]

12 Habits of Healthy, Happy People

12 Habits of Healthy, Happy People

We live and breath on this incredible planet in this insanely miraculous journey called life so why can it be so difficult to be happy?  Although I tout that happiness as a choice, a perception, a mindset, is it really that simple?  I don't believe that anyone is just gifted with oodles of happiness.  Although some might have the propensity to have a more positiv ...[Read More]

Seriously Sore? How to Avoid or Help with Muscle Soreness and How to Recover Better

Seriously Sore?  How to Avoid or Help with Muscle Soreness and How to Recover Better

One of my awesome FB readers wanted to me to do a post on muscle soreness and workout recovery, he indicates that he is training 5 days a week and is constantly sore.  I must mention that I don't know his training schedule so am unsure of how he is spacing workouts and muscle groups worked so I'm giving a general response here.       Let's start by discussing whe ...[Read More]

Home/Backyard Workout!

Home/Backyard Workout!

I'm headed away for the weekend for some much needed R&R!  Of course I couldn't leave without giving you a great workout to do while I'm away! Here's what I did: Max pull-ups followed by 5 jumping up to the bar and slowly lowering down Burpees x 10 Rows x 10/sd Calve raises 10/10/10 (toes straight ahead, toes in, toes out) Kettle bell swings x 20-30 Box Jumps x 10 *I repeated this sequenc ...[Read More]

FREE Fall Family Fitness Focus!! Get Started Now to Win!!

FREE Fall Family Fitness Focus!!  Get Started Now to Win!!

Do you feel like you've slipped a bit in terms of making your health a priority?  Have your typical few glasses of wine or take-out meals out per week start turning into a daily occurrence?  Well my hubby and I are both feeling this way right now.  I wouldn't say that we've let ourselves go however it's a slippery slope and it's time to reign it in and get back o ...[Read More]

Small Deposits = Big Payoffs

Small Deposits = Big Payoffs

One of my clients and her husband decided to give up their daily coffee shop habit and invested that money into improving their health.  Her and her hubby both visited the coffee shop 1-2 times a day for coffee's and muffins so their savings really added up to make a significant contribution to their fitness training and healthy eats.  What seemed like small ...[Read More]

7 Tips for Injury Prevention

7 Tips for Injury Prevention

Have you ever been just into your first set of lateral raises and felt a pinching feeling? What about being half way through your run and your knee starts to hurt? What do you do? Do you press through or stop? There are very few of us that don't deal with injuries or niggles of some sort. So how can we prevent and manage injuries so that they don't stop us from living active lives? Here are some t ...[Read More]

The One Thing That Changed Everything for Me

The One Thing That Changed Everything for Me

I remember the days when I first started working out and I just didn't understand or want to believe that the majority of the changes that I wanted to see in my body were actually going to be a result of my nutritional choices and my mindset rather than the exercise that I was doing. When I started learning about nutrition I actually started exercising less and seeing more results.  You ...[Read More]

56 Years Young and Getting Better and Better! Client Spotlight – Alan Murray

56 Years Young and Getting Better and Better!  Client Spotlight – Alan Murray

One of my goals is to take more time to feature my awesome clients.  I get busy doing (which is great!) although need to step back more often and really appreciate all of the hard work that my clients put in.  I have been fortunate to have a consistent core group of clients whom I am so grateful to watch evolve.  They consistently make it to and get through the workouts, giving all that they have ...[Read More]

My Top Ten Hard Truth Reasons Why You’re Not Losing Fat

My Top Ten Hard Truth Reasons Why You’re Not Losing Fat

With bathing suit season quickly approaching, I get asked a lot about losing fat.  If you are on a mission to *GET LEAN* and you're not seeing progress it's easy to blame circumstances, genetics or lack of motivation.  Playing the blame game won't get results but taking action will. Here are my top ten (hard truth) reasons why you are not losing fat: 1) You ...[Read More]

Shoulder Training and Building Stubborn Body Parts

When I competed in figure my shoulders were definitely one of my areas of weakness, I worked so hard to try and build them.  Nowadays I'm not so focussed on having bigger shoulders but I still love a good shoulder training session.  Here are a couple of my favorite shoulder moves in this Shoulder Training set. When trying to build a specific muscle group a lot of things come into play; how often y ...[Read More]

We Must Put In The Work

We Must Put In The Work

The hard truth is that we do not grow or reach our goals without putting in the work and showing up for ourselves consistently.  You can sign up for all kinds of growth programs these days however the truth of the matter is that no matter how much money you invest or how awesome the teacher is, if you don't commit, show up, and put in the work you will not reap the results. As a health & ...[Read More]

Exercise Addiction is Real

I need to start this post by saying that this is one of the hardest posts for me to actually *post* ever.  I am working on sharing my own struggles in order to help anyone that can relate to share their own.  Although very difficult, I find it extremely freeing to share the things that are the hardest for me to share.  I remind myself that no one is without struggles. I titled this post exercise a ...[Read More]

Flex Your Mental Muscle

Flex Your Mental Muscle

I often hear "I can't have that in the house" or  "I just can't control myself when I go out drinking and then it leads to poor eating"..  Our willpower can be strengthened just like our muscles can. We CAN decide what we are going to put in our mouths, we DO have the power.  It takes commitment and effort as does everything worth achieving. I was reading one of my favorite fitness mags during my ...[Read More]

Estimating Your Calorie Needs

There are quite a few equations tho choose from when calculating your calorie needs.  You have to calculate your basal metabolic rate (level of energy required to sustain the body's vital functions while awake) and your resting metabolic rate (level of energy required to sustain the body's vital functions while at rest) while taking into account your activity level.  Beyond these calculations, eve ...[Read More]

Motivation Monday

Motivation Monday

We all go through phases when we feel less motivated than other times.  Here are some ideas to get that drive back in order to continue to work towards your fitness & nutrition goals. 1) Write it down!  Did you know that people that journal their meals and exercise lose double the weight of those that don't? 2) Set a goal and make it public information.  Write down your specific goal and share ...[Read More]

Functional vs Aesthetic Training

After my post on Crossfit I felt the need to write more on functional vs aesthetic training.  Although my feathers got in a ruffle when one CF coach that I met along the way said that conventional strength training is not 'functional' like Crossfit, she was partly right.  That said, we can't paint in broad strokes and there are people who train functionally in regular gyms as well as CrossFit boxe ...[Read More]

Want Fat Loss????

One big key to fat loss is to keep blood sugar & insulin levels low and stable. Insulin is known as the fat storage hormone for good reason. It works to lower blood sugar by storing it in the fat cells for future energy. Familiarizing yourself with the glycemic index of foods can help you achieve more stable blood sugars. The glycemic index measures how much and how quickly certain foods raise ...[Read More]

Will you get ‘bulky’ from lifting weights?? Not likely!

I have a lot of women ask me if they will get bulky by lifting weights.. My answer - not likely unless it's your ultimate goal. Building quality muscle takes a LOT of time and dedication not to mention a LOT of quality food. To build muscle you must be constantly challenging your body with increased resistance and/or higher volume. It also takes a decent calorie surplus - trust me it isn't easy! & ...[Read More]

Workout Anxiety Anyone??

I've been training really hard lately and have to admit that I get anxious about my workouts, especially my leg day!  Well today was leg day with which I have a serious love hate relationship.  I didn't sleep well anticipating the pain and suffering that I would endure this morning 😉  My legs can withstand a lot of punishment so I have to work really hard to feel the burn.  I don't usually eat bre ...[Read More]

Travel Doesn’t Have to Derail Your Health Goals

Travel Doesn’t Have to Derail Your Health Goals

  Who doesn't love the excitement of travel?  Being able to immerse yourself in a new culture is such an incredible opportunity.  Being flexible, seeing new places, and trying new foods is all part of the experience.  If we worry about our lack of routine we can stress our bodies more than if we just relax and enjoy the ride.  That said, before you travel it's im ...[Read More]