Every. Body. Fitness

We interrupt this weeks coaching cues to show you our wild Saturday night Heard this song for the first time on the Beast Mode playlist on Spotify (highly recommend ) and thought I’d hop on the TikTok bandwagon and create a workout challenge Anyways, Jack decided it was play time ... The real workout challenge video is going to make its way here soon Until then, here’s a friendly reminder to M O V E today Make it F U N #happymonday #justmove #goldensofinstagram #everybodyfitness #imnewhere Ps. @oatmilklady for these bomb shirts. Apparently I don’t take this one off

Meet Helen. I could say many things about this wonderful person. She is both hilarious and a fabulous student. Diligent and hard working. Our training sessions went virtual with COVID-19. We adapted our training and Helen rose to the occasion. ... Prior to this photo I told Helen I loved her shirt. Her response: Well, I am a warrior. I put this on today to remind me. She is a prime example that, despite the wrenches life is constantly throwing at us, we have to really focus on our self-talk to get us through. How are you talking to yourself? What does your internal dialogue sound like? The world is already pretty cruel and things are usually really stressful. Helen has taught me that if you have a good sense of humor and can laugh your way through things, you’re doing pretty alright This felt like a good reminder for today. Thanks for teaching me, Helen! #beyourownmotivation #everybodyfitness #virtualtraining #personaltrainer #onlinecoach #thunderbay

EVERYBODY SHIRT DROP Am I too ______ for you? We live in a world that’s constantly trying to be in control of who and what we are. ... Be this. But don’t be that. Do this. But don’t do that. Look like this. But don’t look like that. So much wasted time trying to not be what we are. And still getting criticism for it. You know what we say to that? Fuck all the way off -Glennon Doyle We’re reclaiming the words that people use to criticize us. You choose the word that you want to represent, and we print it for you!! Am I too _____ for you? All prints will be made on a unisex black tee - sizes XS to XXL. All prints will have the Every.Body.Fitness. logo on the back in small. $30.00/shirt Thanks to @ndez15 for helping me design this, @big_papa_ren for being the amazing artist, @sevenoakscreative for making these prints come to real life! Pre-orders accepted until March 31st Due to COVID, expect delays in orders & shipping Available Canada wide - shipping cost not included To order: please fill out the shirt form https://docs.google.com//1FAIpQLSfXvOQItrOVhCmUi/viewform #everybodyfitness #supportlocal #thunderbay #proud

ATTN THUNDER BAY CLIENTS Don’t just walk, RUN

INTRODUCING LUNCH & LUNGES With the closure of gyms, and the increase of folks working from home, movement might be at an all time low. Here is a fun opportunity to add some movement in half way through your day - HELLO STRESS RELIEF! If your workplace is looking for a way to add in some team bonding, or more than a few of you are training on your own at lunch, why not consider a group training session!?... Currently, these sessions are for workplaces and organizations, by appointment ONLY. If this is something you believe your workplace may be interested in, get in contact with me for more information. #bodyweightttraining #accessible #functional #covid #athomeworkout #workplacetraining

Go ahead and apply this to Fitness, too

Can you imagine living in a world where everything always seems perfect to everyone else? Oh wait... I’ve had to clear my head more times than I can count this past week. With politics and uncertainties related to the pandemic, I’ve honesty felt 1000 emotions all at the same time. ... Being the type of person I am...I often hold myself to the highest standard because I’m a coach Don’t worry Sof, it’s going to be fine Focus on the positives. You got this. Thinking this way ALL the time, and suppressing your emotions can be harmful and I KNOW this, but I always find myself here. But dang, HOW UNREALISTIC is that?! Why would I want to portray a super unhealthy and unrealistic standard to my clients - when I’m trying to help and support them to create a healthy lifestyle (and YES, that means mental health, too). These unprecedented times (I’m sorry I said that word) are HARD! We’ve literally never done this before. Pandemic burnout is REAL Life is NOT easy. It’s okay to be angry and emotional. It’s okay to feel your feelings and not suppress them. It is really healthy to talk about these things, and think out loud, without trying to solve all our problems and everyone else’s... I’m saying this to myself, as much as I’m saying it to YOU, too. Because it doesn’t matter if you’re a teacher, a coach, a parent, someone’s confidant or partner...we all have bad days... And you’re allowed to have them. So cheers to figuring this shit out together, and alone and being authentic in the process. #lifesaride

BOOTCAMP G I V E A W A Y 2021 is going to be KIND to us but in return, let’s practice being kind to ourselves (whatever that looks like ) To celebrate the start of a new year, I wanted to do a fun giveaway! ... SWAG and SWEAT with me! 1 Size S Every.Body.Fitness. Crop (but not too cropped) 1 Bootcamp punchcard for 5 drop-in sessions! (Zoom, outside, or in-person). For your chance to win: like this post share it in your story & tag @sofie_everybodyfitness & @theshineprogram follow @sofie_everybodyfitness & @theshineprogram tell me your favourite way to get active in your story Shout out to @sevenoakscreative for creating the shirt of my dreams. Swipe to see this top on some beautiful people #everybodyfitness #theshineprogram #bootcamp #thunderbay #thunderbayontario #nwo #personaltrainer #athometrainingprogram

BYE BYE 2020!!! Running a business is already really scary, chaotic, and stressful. Never mind trying to run one in 2020. I am incredibly thankful to all my clients, short and long term, for trusting me and supporting me along the way Thank you for allowing me to follow my dream, while helping you conquer yours. ... To all other business owners, entrepreneurs, coaches & trainers - I see you. You are all an inspiration. Way to stay the course! We. Did. It. Enjoy the end of the holidays, and the start of a brand to new year. Throw out the resolutions, bring on new habits WELCOME 2021 #habits #2020 #2021 #thunderbay #thunderbayontario #nwo #happynewyear #thankful #coach #personaltrainer #athomeworkouts

What I wish I knew 10 Januarys ago... The journey is longer than the destination Going to the gym (working out) is only a small piece of a very big puzzle You’re not meant to sacrifice your happiness, you’re meant to add to it... This New Years, albeit a chaotic and different time, try and remember that any goals you set should be achievable and enjoyable. You are not defined by a few days over the holidays. It is small habits that create big changes. Make those habits enjoyable. If it’s not realistic, how will you maintain it? #newyearsresolutions #habits #everybodyfitness #balance #accessibletraining #inclusivetraining #thunderbaypersonaltrainer #nwo #personaltrainer #athomeworkouts

Come throw down with me on Christmas Eve! Lets make the most of what is left of 2020. If your dinner party is cancelled, start your holiday with a fun bootcamp! 1:30pm at 807 Fitness. $10.00 drop-in rate. Grab someone in your bubble and come join in on the fun! There are also some online spots available! Sign up here:... https://docs.google.com//1FAIpQLSdquFa3G3n0NNvbG/viewform See more

As the world changes, so too does our training It’s time to be adaptable! I promise to do my due diligence to keep you safe (and fit) in whatever space you’re most comfortable. In return, please remember to wear your mask, isolate if you symptoms, and stay home for 2 weeks if you have been in contact with anyone outside of NWO ... We will makes the gains happen wherever you are. The gym will always be ready for you when you’re able to return. But let’s be sure we stop the spread and keep gyms OPEN #adaptation #stopthespread #staysafe

If you had a dollar for every nutrition program, workout program, and supplements/products you’ve ever bought, how much money would you have? ...I can tell you I’d have a LOT more money Unfortunately for too long, I was also a victim of the fitness industry’s bullshit. Buy this program that will give you abs in 30 days, don’t eat this food so you can lose 5 pounds in one week, take this supplement to feel more energized, etc. etc. etc..... Years later, I still get caught... up in thinking things have to change all the time. Sometimes when I’m programming for my clients, I get a little self-conscious about their training - that I have to add in more variety and new movements all the time. Then I stop and remember, you can’t replace the basics. PUSH PULL HINGE SQUAT And that is true for everything else, too. Simplicity is best. The basics work. Consistency gives you results. Here are some FREE habits you can work on: create a sound bedtime routine drink more water put your phone down when you eat, and eat at the table get outside everyday for at least 10 minutes You might not have results by Sunday, but I can assure you, staying the course with them is priceless. #simplicitywins #consistencyiskey #everybodyfitness #thunderbay #thunderbaypersonaltrainer #accessible #inclusive #habits

Change is inevitable, G R O W T H is optional Once upon a time I’d hear that ^^ and roll my eyes. I’m a creature of habit I thrive on routine, and try to avoid any changes as much as possible Thankfully, @mel.ollivier and @pauladigiuseppe remind me that embracing what is inevitable is so important. Change usually means growth, and that is so important Personally and professionally. ... Like the seasons, @theshineprogram is changing and growing I’m so humbled by the support I’ve received over the last few months - the relationships I’ve made, the conversations I’ve had, and the people I’ve met I’m honoured. Moving forward is scary, but necessary! Here is to embracing change Do you thrive on routine, too? How do you handle changes in your life? Stay tuned for some exciting news in the near future Happy Sunny Friday, ya’ll #embracingchange #changeisgood #personaltrainer #thunderbay #workouts #subscriptionprogram #onlineworkout

THUNDER BAY, NORTH WESTERN ONTARIO, AND BEYOND Health and Wellness made accessible, affordable, and inclusive! The SHINE Program is an interdisciplinary approach to healthy living; FOR 1$/day, receive access to 4 workouts/week, weekly yoga videos, community-support, while learning more about health-care professionals in our community! https://www.everybodyfitness.org//370smhihjjlxhr09jn4retl0

You can take the girl out of Halloween, but you can’t take Halloween out of the girl Fun week of bootcamps and kids PT ahead

Tuesday’s are the best - @tressa.sheree and I made a podcast for @theshineprogram recently about working with kids. Two important factors that come into play F U N S I M P L I C I T Y ... Why do we have to complicate things as we get older? Wouldn’t we rather be doing what we love? I know I would. Sometimes, the gym isn’t the place that everyone prefers to move. Sometimes it’s a dance class , a field , or a swimming pool The point is to find that thing that brings you J O Y while moving, and I promise you it’ll be the best thing you’ve ever done for yourself So proud and thankful for all of these brave, courageous, and STRONG girls #nextgeneration #nextgenerationwomenleaders #moveyourbody #movementismedicine #personaltrainer #personaltraining #thunderbay #functionalfitness #tictokdance #kidsworkouts #kidsworkouttoo

*spends 48 hours away from social media, has an epiphany* Social media - a blessing and a curse. It can create so many beautiful things, from relationships to business. All of which I am thankful for ... But, it takes our freedom. It robs us of our own relationships. And even if you think you have immunity, you really don’t. I wrote about my unplugged Thanksgiving weekend here https://www.everybodyfitness.org//comparison-is-the-thief- #unplug #socialmedia #blessingandacurse #comparisons #healthandwellness #everybodyfitness

Last night was the last outdoor bootcamp for 2020 and it was bittersweet I’m super thankful for the support over the last few months In a time of uncertainty, coming together outside saved a lot of us. And I couldn’t be more grateful for the outdoor bootcamp crew!! Here is just a few of the regulars from last nights group! They braved the cold after a torrential downpour Tuesday ... The dedication never ceases to amaze me If you dropped in this summer, or became a regular, T H A N K Y O U SEE YOU INDOORS NEXT WEEK #bootcamp #thunderbay #outdoorbootcamp #functionalfitness #groupfitness #covidfriendlyactivity

Our society moves at lightening speed. We’re constantly overwhelmed with messages that in order to be successful in our careers/lives, we must do all of it (and more). We have to be able to work 40+ hours a week, with a side gig, have daily lunch dates, support our friends and family, have a clean house and nicely kept lawn, wear what’s in fashion, paint our nails, dye our hair, juggle our clean dishes with a smile on. If you’re a parent, the list goes on. You must do ALL of... this, and more, without complaining. The more we do, the better we are. More isn’t better. Find balance that supports your lifestyle, instead of taking away from it If this resonates with you, go to www.everybodyfitness.org to read my newest blog post! #2020 #theshineprogram #training #workoutroutine #balance #healthandwellness #onlineprogram #athometraining #yoga #functional

Monday morning reminder Just your friendly reminder that L I F E is a LOT. It’s the time of year where it’s darker, colder, and we find ourselves inside more. If you’re a travel bug you typically look forward to your trip in winter to get you through the cold ( anyone else?). ... The gatherings that make the cold & dark a little more bearable will not be the same this year. Do your best to take some time for you. This is not forever, it’s only for now. Surround yourself with things and people that lift you up. Remember it’s okay to feel ALL those feelings (as the lovely @pauladigiuseppe reminded me ). Feel the feelings. Breathe through them. Breathe. *inspired by @mel.ollivier yoga session for @theshineprogram this week. #payattention #breathe #september #fall #northerwesternontario #covid19 #2020 #itsbeenayear

What if I told you your workout didn’t have to be longer than 30 minutes? And you didn’t need much equipment? FOR 1$/day, receive access to 4 workouts/week, weekly yoga videos, community-support, while learning more about health-care professionals in our community! Health and Wellness made accessible, affordable, and inclusive! ... The SHINE Program is an interdisciplinary approach to healthy living; movement and lifestyle guidance for EVERY.BODY. Subscribe in the link below No contract or cancellation fees! https://www.everybodyfitness.org/shineprogram

Every. Body.Fitness. Bootcamps are heading inside!!! It’s been such a wonderful summer - for most of us, meeting outside during COVID was a great mental and physical release! Now, as things cool-down, we’re heading indoors! ... Bootcamps will be held @807_fitness starting October 6th! Tuesday & Thursday @ 6:30-7:30pm 10 people max $115/person for the month, or $200/two people All bootcampers will also get access to The SHINE Program Bootcamps are for every level! I like to give a lot of variations of each movement so all bodies can participate These bootcamps are high energy, with a great combination of strength work and full hour sessions of sweating. The beauty of being indoors means more equipment available to us! Only 3 spots left! Message me to reserve your spot #bootcamp #thunderbay #tbay #fitness #coach #personaltrainer #bodypositivity #healthateverysize #healthyateverysize #thunderbaypersonaltrainer #accessible #inclusive

Squatting Progressions The SHINE Program is all about the bottom-up approach. Each movement is shown from the most accessible variation to the most complex ... You’re not modifying the workout, you’re choosing the movement that works best for your body, abilities, and energy level Here is a variation of squatting progressions Not enough time in the video to go over feet positioning, but that age-old cue of feet about shoulder width apart is SOOOOO generalized and DOES NOT work for everyone. If you’re looking for support on where your squat should be for your body, you should ask a coach, physio, or someone who can assess you Also, special shout out to those who can make reels this is haaardddd (imagine there’s music to this ).

Happy Friday! Today’s a great day to GET SOME NEW SWAG ... Can’t wait to deliver these to their new owners this weekend Have a wonderful weekend!

The P O W E R of R E F E R R A L S My heart (and schedule) are so full from referrals. When I first started training, my headspace was all about advertising. Of course, you have to get your name and brand out there, but it starts to consume you. It takes away from what you should be spending your time on - building relationships. ... I’m grateful to have created so many relationships over the last few years. When you’re focused on genuine relationships, you align yourself with the right people - whether that’s clients, friends, or business partners The greatest thank you any business can receive is a referral. If you receive a service, like something someone posts, or find that your energy is brightened by someone, the best thing you can do is S H A R E. Either a referral, or a virtual share - you will be forever thanked! I’m so grateful for the people in my circle, personal and professional. Looking forward to close out 2 0 2 0 with you all #thunderbay #personaltrainer #accessiblefitness #functional #pushfitness #referrals #thankyou #blessed #pt #bodypositive #bodypositivity #healthateverysize #healthyateverysize

A L L OR N O T H I N G holds us back Here’s why: 1 You believe you can’t start until the stars align. 2 You can’t trip up in even the slightest way. ... 3 Small changes hold no weight unless they’re paired with multiple other small changes. The problem is, none of this is realistic. None of this is maintainable when you lose your job, can’t make ends meet, your loved one dies, you’re injured, or anything else outside of perfect happens. The timing is never perfect Mistakes are inevitable Every little bit of effort counts This approach is EXHAUSTING. And honestly it makes me sad - it doesn’t have to be this way. Don’t let 100% or nothing rule your habits. Here are some things you can spend time on today, that don’t require 100% energy, and hopefully, you’ll keep them in your toolbox a year from now. Try to get more quality sleep: 7+hrs Try to eat when you’re hungry Try to breathe when you’re overwhelmed Try establishing a morning routine that gives you time to wake up #slowandsteady #winseverytime #northwesternontario #personaltrainer #bodypositivity #healthateverysize #inclusivefitness #accessiblefitness

Raise your hand if the long weekend has you feeling recharged Things that fuel my soul: Nature Unplugged time with my loved ones... An abundance of quality time. It was an absolutely perfect weekend. What makes you feel recharged? #nwo #northwesternontario #thunderbay #minkmountain #qualitytime #family #friends #labordayweekend #outdoors #naturephotography

Happy Monday!!! It’s almost September...which means a new routine for nearly everyone! Make sure you find one you LIKE! ... https://www.everybodyfitness.org/blog/consistency-works