Bianca Paiement Fitness
48 Hamlyn Road A1E 6E2

Health is about so much more than your physical fitness. Mental health is a huge pillar in your wellbeing. I highly recommend Samantha at Serenity Counselling if you, or anyone you love, needs counselling.

Do you know someone who needs help with their training technique, wants to improve their overall health, wants to get started in the gym, or wants a trainer but can't financially commit right now? Or do you just know someone who loves training and learning new things in the gym?! ____ Whatever the case is, give the gift and help, knowledge, and better health all in one when you help someone on their fitness journey. _____ DM me for details. Applies to in-person and virtual sessions.

Workout Ideas Core Finisher: Plank Complex ____ Try this plank complex to finish off a workout or add to a core focused training session! _____ 1 High Plank with shoulder tap... 2High Plank with Knee Drive 3Straight Arm Side Plank (with optional Leg Abduction) 4Low Plank with Arm Reach 5Low Plank with Leg Raise 6Side Plank Dips ____ Complete 5-10 reps of each exercise. Try to complete the all exercises stringed together with no breaks! ____ #core #abworkout #coreworkout #abexercises #coreexercises #strength #strong #strongwomen #healthy #healthylifestyle #fitness #homeworkout #noequipement #workout #workoutmotivation #strengthandconditioning #strengthtrainingforwomen #strengthandconditioningcoach See more

Female Hormones: Training Consideration ____ Some considerations can be taken when working with, or programming for, women. The hormonal shifts during the female menstrual cycle will have physiological and psychological effects on women. ____ The follicular phase starts at the onset of the period. The period will last from 5-7 days. At this time all hormones are low, and there is a very low risk of injury. PMS symptoms should be subsiding, making it a good time to trai...n, and a good time to start a new program. ____ The rest of the follicular phase will last about 10 days. Once the period ends, estrogen starts to rise, and a few days after FHS and LH will also rise. During this time energy starts to rise making it a good time to train. ____ Just before ovulation there is a peak in FHS, estrogen, and LH which cause the release of eggs in the ovaries. This peak in hormones is matched with a peak in energy, making it a great time for training, and good timing for max strength testing. There is also a higher risk of injury here as the laxity in joints increases. Staying away from plyometric exercises may be a good consideration. ____ The luteal phase, lasting 10-15 days, will see a drop in FHS, estrogen and LH as the progesterone rises. The rise in PG causes a rise in core temperature, metabolic rate, and in cardiovascular strain. With these effects it is a good time to hold back from long bouts of cardiovascular exercises. It is safe to continue training during this phase, but with the onset of PMS symptoms it may be a good time to utilize a deload week. ____ Shout out to @kaylaleephysio for all the knowledge bombs during our Applied Women's Physiology and Training course! ____ #trainingwomen #womentraining #strongwomen #strong #strength #strengthtraining #fitness #womenhealth #strongmom #fitfam #fitspo #stronggirls #hormones #pms #health #stjohns #cardio #conditioning #trainsmart #learning #education See more

Squat Warm Up Try this sequence before a squat or lower body day. Make sure your warm ups adresses mobility, stability, and activation. - Squat to Stand... - Elevated Ankle Rocks - Mini Band Walk (Forward and Backward & Lateral) - Banded Sprinter Pose - Sprinter Stance to Lunge - Single Leg RDL Start with 3-5 minutes of some cardiovascular exercise then complete 5-10 reps of each exercise for either 1 or 2 sets. Premier Athletic Therapy & Sports Medicine Inc.