Dynamic Fitness by Lorrie

My new gym on the main level!! Completely accessible to everyone. Love it!

Hey friends!! Just sharing some photos of my new gym! Hopefully soon we can get back at it! Dynamic Fitness by Lorrie.

This is why.....

More shots in my new gym!! Including the "supervisor" Coach Junior....;)

Hey Ironworks Fam and Sarnia-Lambton, On this beautiful Wednesday step outside your comfort zones and start working towards those goals you’ve always wanted! St...ay active, stay healthy, stay safe! Much love, The Ironworks Team #goals #comfortzones #workhard #fitness #ironworksfitness #shoplocal

OK , so, second in my series of "Weight Loss Myths"...#2...Fat Makes you Fat...Fact: I'm all for eating leaner proteins ( i.e., poultry, fish, egg whites and pr...otein powder) It's the best way to keep overall calories lower. When fat is low you can also eat moderate amounts of carbs such as oatmeal, rye bread, and potatoes. You just need enough to energize your workouts, and that's about it. With fat people go overboard and think all fat will lead to an increase in body fat or a slowdown in fat loss. Not true. The fat in red meat and eggs helps make the cholesterol the body needs to manufacture hormones, including testosterone, which supports fat metabolism and growth. Omega 3 fats in some fish may actually help you get leaner as long as calories are slightly lower than what the body needs. With fat, it's like carbs: The "no" approach is extreme and will likely backfire in the long haul. See more

Yep. Now we have more reason than ever to get and stay healthy. Let's fight the best way that we can. No excuses.

Hey Friends! I know I haven't posted in a while but this is a fantastic message. When we can get back to our lives and routines, I am here for you. Dynamic Fitness by Lorrie. No excuses. Love you all. <3

:D The Switzerland equivalent of " Leg Day"

OK folks here you go!! Your workout for this week!

Keep moving folks!! But...I do not recommend this...

Yes. Keep moving everyone. :D

Yep. It does. :D

As I always say, NO EXCUSES. :)

" KEEP MOVING!! PAIN won't kill you BUT LACK of MOTION will"

Inspiring. No excuses. :)

Inspiring!! NO excuses....

Let's just face it....

Hi folks. New Year. Time to get stronger and healthier. I have a couple of spots left. Dynamic Fitness by Lorrie. No excuses. And, no, that is not my gym.......:DHi folks. New Year. Time to get stronger and healthier. I have a couple of spots left. Dynamic Fitness by Lorrie. No excuses. And, no, that is not my gym.......:D

Hey folks. It's a new year. Dynamic Fitness by Lorrie has a couple of spots left to fill. This is the year to get stronger and healthier. Let's do it. Comp sample session. I can help at any age or fitness level. I can work around existing injuries or issues. No excuses. :)

This is good information that I agree with.

When your athletic friend wants you to workout with them

This is why you should lift weights instead!!!!!

Hey folks! What do you think?? I may start a class like this...Sarah Best, Gerry Bernardo, Lynn Hyatt, Angela Mckay....;)

Hi friends! Had to share ...I promise I would never ask anyone to do this....;)

Strength vs body mass.....age is also a factor! haha ;)

More shots of my gal Angela Mckay, notice the difference in her posture...particularly her neck and shoulders, that is simply strength. Shave years off your age and work out! NO excuses! :D

Hi guys!! Sorry I haven't posted anything lately but busy helping folks get stronger and healthier!! Here is a before and "current" shot of my gal Angela...she looks amazing!!!

Sosua . Domincan Republic.

Hi Friends. So, there is still room in my "Strength Training for Beginners" at the Strangway Center starting Feb. 26th. All ages from 20 to 99....:) Please share.

Do you coach or train women? With so many myths about exercising during and after pregnancy, it can be hard to know if you’re having your clients do the right... thing. After working with thousands of women all over the world, we are blown away by the lack of knowledge most coaches and trainers have about working with pregnant women. That’s why this week we are giving away a FREE handbook where you’ll learn the 6 exercises your clients should do and avoid during pregnancy so they can get strong and healthy while staying safe, and the 8 exercises your clients should do and avoid after pregnancy so they can heal and recover properly. Click here to get your handbook now ==>> http://bit.ly/2mQiIvC Our pre and postnatal information is carefully vetted by OB/GYNs, PhDs, Registered Dietitians, Women’s Health Physiotherapists, and Pre and Postnatal Exercise Experts (who are moms themselves!) End the confusion about what exercises your clients should do and avoid during and after pregnancy. Grab your copy now ==>> http://bit.ly/2mQiIvC

Fat Loss Myth #5 " HIGH REPS BURN FAT" Fact: They don't. They usually cause you to shrink and appear "flat". Flat muscles don't appear dense or defined. High reps mean using less weight and doing many reps rather than staying in the 8 to 12 range and working as heavy as possible. When you train hard in the 8 to 12 range muscles require calories for a full 24 hours after to mend damaged fibres. The act of muscle repair is a calorie burner. With high reps it is possible to never cause significant trauma to cause calorie burning. With heavier weight the calorie burning rises after you leave the gym.

Fat Loss Myth # 4....A Calorie is a Calorie....FACT: The fact is that 100 calories actually are equal to 100 calories.There can be no debate there. The difference is in the way the body handles and responds to different types of calories, or, the way the body "spends"those calories.The body is more efficient at depositing 100 calories of a candy bar as body fat than 100 calories of oatmeal into body fat reserves. One reason is hormonal. Some foods increase insulin levels more... than others, and insulin is a double whammy. It seals off fat cells, making it harder for the body to dig in and burn body fat, and it facilitates carbs into fat storing pathways and allows fatty acids from dietary fat to trigger fat storage. Protein, for example, the body responds to 100 calories of fish for example, by first using those calories for muscle repair. Only after that will any excess aminos have the ability to be stored as fat. So, surely there is reason behind the idea that not all calories have the same effect on making you fat. You can't eat more calories than the body needs and still shed fat. So, the types of calories you eat and the foods you choose ultimately have an impact on body fat levels. See more

Weight Loss Myths...#3..: No-Carbs = Maximum Fat Loss...FACT: Lots of people hate carbs , with good reason. Besides adding calories to the diet they regulate a hormonal response that can trigger fat gain. Carbs cause the secretion of insulin, which acts as a switch, turning on fat storage. The fat-loss idea: drop carbs and watch fat fall off - works somewhat. The problem with a no-carb approach is that it eventually leads to a catabolic state in which protein is burned as fue...l. Some of that protein comes from muscle tissue and when muscle tissue is burned, the metabolism slows. Since carbs are a great source of training fuel, eating no carbs can kill training intensity. When your training takes a hit, say goodbye to maximum changes to your physique. Instead of looking firm, you end up looking flat. Ditch the no carb approach for moderate to low carb intake. See more

So, I thought I would do a small series on weight loss myths. You will thank me for this one :D ...Myth #1, you have to do lots of cardio...you DON'T !! Here's why: First you burn a heck of a lot more fuel from training hard than you ever will sitting on a stationary bike or trudging on a treadmill. Second, weight training combined with the right nutrition approach is the overwhelming duo that results in fat loss. Cardio is nothing more than an "extra" at best and another ...way to create a calorie imbalance.The cardio craze and misinformation has led many to using it as their major tactic to get leaner. Aside from killing muscle recovery ( after resistance training) it makes muscles look softer and causes an adaptation response in the body in which calories are conserved, meaning, the longer you do cardio the more efficient the body becomes at doing the work. It creates an adaptation response in the body in which calories are conserved. By that , I mean the longer you do cardio the more efficient your body becomes at doing the work. Each week that you do say, a 30 min cardio session each day, the body gets the work done on fewer calories. See more

I taught both of these young ladies Taekwondo when they were young teens. So proud of them..Colette Michelle McNairney and Becky Brand.

Happy 80th Birthday to the Champ! George Chuvalo...

Happy 80th birthday to the Champ! George Chuvalo!! <3

Have you heard about the latest fitness craze? It's called the Baker-Body Workout.

Hi Friends! Haven't posted in a while...super busy helping folks get stronger and healthier! Keep moving and never underestimate your ability...you are stronger than you think!

This is so true

Lorrie's " Health Spa" ...no magic pills...no excuses....

Is this you??? You need to call me!!!

This is amazing! Worth the watch!!!

Is this you???? You need to call me!! :D

Hey folks. I will be instructing "Strength Training for Beginners" at the Strangway Center starting March13th at 9:45 AM. Ages 20 and up....great way to get ready for summer!! Please share.... :)

Hey Guys! It's that time again. "Reality check in" - with me. :o)... I really don't get it sometimes. People send me the craziest stuff via email about crazy new fads, supplements and "stuff" that is just the new hot thing. Sometimes, the reality is pretty simple. Bad decisions end up giving bad results. Diet being the perfect example! Here Goes... I see this type of headline for articles all the time. Everyone has a different theory: Too much fat, too much sugar, too many video games. The list goes on and on... Here’s the reality: We are obese because the best tasting foods have the most amount of calories per volume. We eat more of it because it tastes good AND because it fills up less space in our bellies. To compound this we don’t make the connection between calories and obesity. We think I’m still hungry, I need more food and such gems as I don’t like broccoli, French fries go better with steak. Even some of the most dedicated athletes I’ve trained still believe they can eat what I want because I work out. Almost everyone uses food as a way to soothe bad feelings and a way to celebrate good news. For a variety of reasons, most beyond our awareness, we just eat too many freaking calories. I’m not saying we don’t want to know or that were uneducated. For the most part it just doesn’t occur to us. A handful of M&M’s each time we walk by a co-workers desk. A grande latte on the way to work. A sausage and pepper sub off the lunch truck at work because we forgot to pack a lunch. A couple more coffees during the day to keep us going at work. A couple finger sandwiches at the board meeting. Taco Tuesday, pancake brunch. The list goes on and it all adds up. Most of us don’t really think about it and reach for these foods almost unconsciously. At the end of the week, if we add up our calories we are absolutely shocked to find out how many calories we actually ate compared to what we would guesstimate. This is why diets made of whole foods work so well. No one is going to accidently overeat on broccoli. This isn’t to say we can’t lose weight eating the foods we love. Of course we can. We just have to be far more meticulous with our calorie counting. Think about it like this: An average cookie has roughly the same calories as an apple. You walk in starving after doing yard work all day and look over at the counter and see a bowl full of fresh apples and a package of double stuffed Oreos. 1 apple has about 91 calories. 1 Oreo has 70 calories. If you choose the apples you will eat one or 2 and move on with your day. Start in with those damn cookies and half a box later you’re torn between finishing it off or washing it down with a huge glass of milk. Thanks for listening! Thanks and have a great rest of the week.

4 self-defense moves EVERY woman should know

Please *please* take 4 mins to watch this ... my best video yet