Body By Design Fitness Studio

Let’s talk PLANKS! Form is crucial for an exercise to be executed safely and effectively! Try this core exercise that you can do from home! Stay safe!

5 Ways You’re Sabotaging Your Goals 1. Expecting Everything To Change Overnight...Let’s be honest, we want results NOW and when it happens slower than we expect, we say it’s not working for me and give up. Rome was not built in a day. Your health takes time, patience and consistency. A slower pace = a sustainable lifestyle! If you’re truly not seeing any progress, get feedback from what you’re currently doing and make some changes. No need to overhaul and do something drast...ic. We all know that rarely has good results. 2. Pushing the Pause Button...Have you said to yourself I’ll start Monday, I’ll start when I get settled at work, I’ll start when covid is over . This is a vicious cycle and if you allow yourself to pause your health in the middle of life, you’ll always be pausing it and never reach your goals. Take action now...whatever it may be. Just start! 3. Overreaching...You’re keen when you’re starting your journey, which is awesome! but having too many lofty goals can backfire! For example say you want to lose 50 lbs., run a marathon and exercise 5x per week in 6 months. Trying to do too much all at once and you end up kiboshing them all. Break your goals down into stages and reel it in a bit. Set your sights on a reasonable goal in a reasonable time frame. 4. Comparing Yourself To Others...You’re not them...they’re not you and that’s a beautiful thing. YOU are so incredibly and uniquely YOU! Yes we see our social media friends and wish we had their abs, success, life but remember it’s social media. Nothing is as it appears! So embrace their positivity, energy & get inspired but don’t compare. 5. Not Truly Believing In Yourself...I saved the best for last and this one TRUMPS all others. In my studio we have the quote The body achieves what the mind believes. This is where we begin! It starts with your thoughts. Without a true belief that you can do it...and you can...you will sabotage yourself when things get challenging. Start your day with mantras that will help you get there. I am powerful I can do hard things I am worthy I deserve this. Embrace and breathe into it. The more you believe in yourself, the greater chance of success! I believe in you! I can help you get there! Stay safe my friends!

HAPPY HUMP DAY! #waybackwednesday #bangs #fitnessmodel #humpday #fitnesscompetitor #bikinicompetitor #safonline #muskoka #muskokatrainer #onlinetrainer #personaltrainer #fierce #badass #gogetit #ripped #shredded #teambbd

Let’s face it, change is hard! And when it comes to your health, it can be VERY challenging. Have you said to yourself... I’ll start on Jan 1st! I’ll start after I settle in to my new job.... I’ll start when my back feels better. I’ll start when gyms re-open. I’ll start when the pandemic is over. As we all know...LIFE happens...SHIT happens...apparently pandemics happen???!!!! Imagine hitting pause on other areas of your life as you do your health...let’s take parenting (and goodness knows we could all use a break from that these days). Can you imagine saying I’m just going to hold off on parenting until the time is right.? Or what about your job? Or your marriage? So my question for you is...why are you doing it in the area that could improve your quality of life and make the biggest change? Incorporating some useful skills and tools to help you do a little bit better each day is ALWAYS better than pausing or doing nothing at all. Moving forward, closer to you goals, in real life situations, will allow you to carry these skills over when things don’t go as planned. My advice...just take action & don’t hit PAUSE! There will always be hiccups in life...that’s how life rolls, so keep making an effort, gain feedback and keep trying!

Virtual Gym Class brought to you by none other than BBD!

Getting our VIRTUAL on!!!

Get your VIRTUAL CLASS MEMBERSHIP TODAY & get immediate access to 150+ classes for only $20 until Jan 10th! Starting Jan 4th, follow the schedule below to attend classes LIVE or do at your convenience! Smiles and sweat are guaranteed!

It’s been 7 years... 7 years since I stopped slowly killing myself 7 years since I stopped letting drugs and alcohol control and ravage my body 7 years since I stopped self medicating and started working through the pain of past traumas... 7 years since I made the decision to stop letting my anxiety control my life 7 years since I stopped punishing myself with shame & guilt 7 years since I decided I was enough 7 years since I decided that I wanted to LIVE One of my greatest accomplishments is becoming clean & sober. Since making this decision, the only time I’ve looked back is to remember that girl with compassion and love. She was hurting and in pain! My advice if you’re struggling with any kind of addiction or trauma...you are not your addiction. Forgive yourself, get support and know you are worthy...because you are! You have a purpose and are meant to do great things! You matter!

Often times, we think we are doing the best for our health but our actions can either be doing us harm or moving us further away from our goals! EXCESSIVE CARDIO Cardio is beneficial for overall health, improved circulation and improved heart and lung health. However, cardio in itself is not a great tool for fat/weight loss. It’s not enough by itself to yield the best results. Excessive cardio can increase the risk of lean muscle loss. In order to continue to see changes, yo...u will need to perform longer sessions or at a higher intensity to continue to see changes as your body adapts to the current activity you’re doing. LIFT HEAVY...you won’t bulk up! If you want to see changes in body composition and notice definition, you need to lift heavy! Lifting 3lb weights while you do a cardio workout is not a useful training protocol to see changes. Don’t be afraid to pick up some heavy dumbbells and train in the 6-8 rep range with a slow controlled tempo. Your self confidence will soar and you’ll feel strong & sexy! INCONSISTENT WORKOUTS So one week you do 5 workouts and the next, you do 1. Following a consistent training protocol will have you reaping the rewards and seeing changes more quickly than if your workouts are inconsistent and sporadic. NO REAL TRAINING PLAN Are you training with no real plan? Just show up and go through the exercises that you want to do that day for whatever muscle group you want to work on? Following a program that is specifically designed for your goals will allow you to become familiar with the moves, progressively overload your muscles, push yourself each week and see noticeable changes in strength. ALL OR NOTHING How many of you have skipped out on workouts because life got in the way and you only had 20 minutes?! Movement is magic so just do the damn thing....do something. Often times, skipping one workout can lead to another one missed and so on, creating a downward spiral. Something is better than nothing. Create a positive cycle, even if it’s not the full workout you had intended. If you’re looking for a home based program designed specifically for you, feel free to message me and get closer to your goals, starting NOW!

Modification & Moderation... Not Deprivation! How many times have you started a diet and cut out all of your favorite foods? Has it backfired on you? Have you given up after 3, 5, 7 days because you feel deprived? I’ve been there too. But here’s the thing....You don’t have to give up those tasty treats & fav foods entirely. Finding healthier versions to some of your favorite foods can satisfy your cravings without the Calories. For example, Spaghetti Squash in place of past...a, lettuce tacos in place of corn tacos, cauliflower crust pizza in place of regular dough, etc. Simply take a look at your fav meals/snacks/treats and see how you can make them even a little bit healthier. Yes there are some foods that can’t be replaced and for those, enjoy them but sparingly and in moderation. So remember...Modification & Moderation, not Deprivation! What are your healthy versions of your favorite foods?

Just a friendly reminder... - #nevergiveup #yougotthis #staystrong #weareinthistogether #chinup #dailyreminder #lockdown #safetyfirst #staysafe... #teambbd #bodybydesignbracebridge #muskoka #bracebridge #muskokatrainer #personaltrainer #fitnesscoach #bestgymintown #bestofthebest #coedclasses #alllevels #classvariety #fitnessstudio #goals #sweat #trainhard #trainsmart #muskokafitness #personaltraining #groupfitness #funandfitness See more

From our TEAM BBD FAMILY to yours, we truly wish you a very Merry Christmas and Happy Holidays! Stay Safe!

What If... Ahhh COMFORT ZONES...they are so darn sneaky at keeping us safe. They’re reliable & easy! But before we know it, we are caught in complacency and routine and nowhere closer to our true desires. Let’s face it...taking risks is scary but without them, we remain stuck in the same old habits without discovering our true selves and capabilities. ... You know how pumped you get when you tackle something new and learn something about yourself? That’s self growth. Nothing great every came from being comfortable. As hesitant as you may be, you are meant to do great things and your soul craves it. Avoiding your true desires because of fear leads to a dimming. A dimming of your soul. Do you have that one thing you think about every day that sets your soul on fire? That’s the one thing you need to tackle. You may be thinking...But it’s so darn overwhelming or what if I fail?. Break it down. If your ultimate desire seems to big at this time, break it down into smaller sub goals that keep you moving closer to it. It’s the hardest things that teach us the biggest lesson. So my question for you is What if? What if you tried? What’s the worst that can happen? Change your mindset from failure to feedback and you’ll gain some understanding as to how you can proceed again...and again! Life is to be lived, not watched from the stands. Find your purpose, set your goals & live your dreams!

Even the furbabies get in on the Virtual Classes!

FREE VIRTUAL FITNESS CLASSES for the week of Dec 28th. Your choice to do LIVE or at your convenience! Join us on our page to stay consistent with your workouts while we are in lockdown. Minimal to no equipment required! Get ready to sweat and smile!

#dearbody #mybody #loveyourself #loveyourbody #embrace #love #selflove #selfcare #selfacceptance #youareenough #teambbd #bodybydesignbracebridge #muskoka #bracebridge

Love this lady and her smile!

We are renting out some of our equipment to our members who need equipment for home workouts. Equipment must be picked up on Monday Dec 28th and returned on Saturday Jan 23rd! BANDS $20/4 weeks for 1 $40/4 weeks for choice of 3... KETTLEBELLS $30/4 weeks for 1 $50/4 weeks for 2 DUMBBELLS $20 per set/4 weeks for 3-15lbs. $36 per set/ 4 weeks for 15 lbs. + BALLS $20/4 weeks BOSU $30/4 weeks Parallelettes & Equalizer Bars $20/4 weeks for 1 $36/4 weeks for 2 Social Distancing Exchange Rate $6 Monday Pick Up at BODY BY DESIGN Message Erin for more info.

We are offering FREE VIRTUAL CLASSES from Monday Dec 28th-Thursday Dec 31st! You can do LIVE or at your convenience! Stay tuned for our FREE schedule!

Times are a little tough right now so we wanted to put a smile on your face! We hope it works and brightens your day!

Check out one of our Home Workouts & you’ll see how much FUN we have all while getting closer to our GOALS! https://youtu.be/Z4z83mkMKes

Were you just finding your Fitness Groove and then lockdown happened? Again? Or maybe you just need some consistency and FUN?! At BBD, we have been here before and had great success with our VIRTUAL FITNESS CLASSES! ... Join us and get closer to your goals in the comfort of your own home! We are here for you! Please share to help support us!

Have you ever looked at someone’s life and wondered, where do they get that motivation? More often than not, they are consistently practicing their WHY and have built a disciplinary practice behind it. When you know your WHY and attach a powerful emotion to it, you are more likely to follow through. When you think you’ve found your goal, ask yourself the 5 WHY’S to find a deeper purpose to your goal. For example, if your goal is to lose weight...ask yourself Why do I... want to lose weight? And whatever that answer may be, ask yourself WHY to that answer and so on. It isn’t always pretty, and it can stir up some emotions for some, but finding your WHY will allow a deeper connection to your goal and keep you goin when sometimes motivation just isn’t cutting it! What’s your WHY?