Fitness Evolution Brooklin

Keeping myself busy during lockdown I. Am. Slowly. Going. Crazy . .... . . #covidlockdownfun #obviouslyimbeingproduxtive #boredinthehouse #bored #ithinkimslowlygoingcrazy #plankchallenge #teamfitevolve #strongwomen #stronggirls #fitnessevolution_ #brooklinon #whitbyon #durhamregionfitness #homegym #kickasshomegym #personaltrainer #fitness #fitnessmotivation #letsgoooooooooo

Happy Monday This incredible girl sent me an update this weekend and I am so impressed Hey Mandy ... Just wanted to thank you for your guidance with my meal plan, ... I’ve noticed a huge difference the last 6 weeks in my upper and lower body definition and strength! I was worried about increasing my Calories because I didn’t want to gain a lot of fat but you proved me wrong! YES you are so welcome When she first came to me, her goal was to learn how to properly fuel her body to help her push harder through her workouts and eventually put on muscle. Her meal plan includes all Macronutrients; Sufficient Protein to help with repair and recovery, complex carbohydrates to help fuel her workouts and good fats to keep her hormones happy Nothing makes me happier than empowering young girls to get stronger and reach their potential. Catherine you are an inspiration to so many young girls. @catherinemckeann Thank you for trusting in me and being such an incredible role model for other young girls. Keep pushing and working hard you have endless potential. . . . . . . . . . . #monslay #motivationmonday #strongwomen #strongissexy #strongnotskinny #stronggirl #strongwoman #workoutmotivation #womenwholift #girlpower #fitwomen #girlswithmuscle #girlswithmusclesrock #fitness#lovetolift #strongwomen #training #fitgirlsfam #fitwomen #femalefitness #hiitworkout #fitnessinspiration #teamfitevolve #durhamregion #whitbyon #brooklinontario #personaltrainer #fitnessevolution_

High Volume Upper Body Burner . This method doesn’t require lots of heavy weight which makes it a is perfect addition to add to a home workout routine. ... Typically to make progress and challenge yourself at the gym, you would just add more weight. However when training at home, it is hard to add more weight if you don’t have it. This workout will challenge you in a different way. The focus is on training high volume (total high reps) and pushing muscle fatigue. Complete each exercise for 10 reps moving from one to the next without rest. The 7 exercises should burn, it should be hard, that’s normal. Make sure to take your one minute rest after you have completed all 7 exercises. Then repeat again 7x You’re welcome . . . . . . . #homeworkouts #workoutwednesday #upperbodyworkoutsforwomen #workout #strongwomen #strongissexy #strongnotskinny #stronggirl #strongwoman #workoutmotivation #womenwholift #girlpower #fitwomen #girlswithmuscle #fit #fitness #durhamregionontario #whitbyontariobusiness #whitbyon #brooklinontario #durhamregionsmallbusiness #teamfitevolve #fitnessevolution_

To all of the incredible women and youth athletes I train; It is with a lot of frustration, sadness and anger that I am announcing a THIRD CLOSURE. I honestly just feel numb at this point. I think I just need some time to wrap my heart and head around our world. ... A place where You can shop at NON-ESSENTIAL RETAIL, like The Gap, but I am prohibited from working IN PERSON with my clients to improve their health and well-being?! I’ve seen my clients dig themselves out of dark holes over this past year. Women who have eating disorders, abusive relationships, multiple sclerosis, divorce, miscarriage, anxiety, depression. My Youth athletes were excelling in strength and confidence. Some of these Kids were bullied at school or were sitting at home playing videos games for hours. The kidshave been able to come and see how good it feels to get their body moving. WHAT IS HAPPENING IS NOT OKAY! I’ve worked in health care my entire adult life and I see it first hand how exercise benefits people on so many levels. Doug Ford you are doing it wrong!! @fordnationdougford Small businesses that can control the environment are not the problem. Salons, private gyms, and personal care services, take pride in cleanliness. We thoroughly clean our tools and stations after each client, masks are worn, contact tracing is in place, disinfectant and hand sanitizer is present all throughout our facilities. We follow each protocol and guideline you have set out because we know how important infection control is and don’t want to risk losing our business. I HAVE NOT HAD ONE SINGLE CASE IN MY PRIVATE GYM But despite my best efforts, you have taken that all away. You are doing it wrong @fordnationdougford . To all of my fellow business owners that have had to close, I’m truly sorry. To all of my clients, I hope to see your beautiful faces soon. I love you all Mandy . . . . . #enoughisenough . . I know there is specific criteria allowing gyms to stay open. If you know this criteria or are able to help me navigate this, please message me @northxfitness

Happy Monday This incredible woman is only half way through her transformation and is down...............23 pounds No magic here. Just following her plan! ... We are filling her body with lean protein, lots of nutrient dense vegetables, good fats, complex carbohydrates and lots and lots of water She is sleeping better, feels stronger in her workouts, has more energy to help homeschool her two young boys and is a healthier happy mama and wife This amazing woman is part of a 12-week program where Weight training is the foundation and focus of the plan. This will allow for muscle building and muscle preservation when dieting or in a calorie deficit. Diet and cardio alone lead to weight loss, but a large loss of lean mass will slow down your BMR and can lead to fat rebound. The calorie deficit combined with a small amount of cardiovascular work is where we will primarily target fat loss. The weights training will be geared around building lean mass and also strength. We want to be strong, not just skinny! If you are interested in learning more about my online training and nutrition program Send me a DM or email me at [email protected]. . . . . #fitness#lovetolift #strongwomen #training #fitgirlsfam #fitwomen #femalefitness #hiitworkout #fitnessinspiration #teamfitevolve #durhamregion #whitbyon #fitnessmotivation #personaltrainer #health #workout #fitmom #fitfam #healthylifestyle #womenwholift #fitnessfam #fitnessjourney #wellness #girlswholift #gym #healthiswealth #teamfitevolve

High Protein Peanut Butter Ice Cream . . This is delicious and one of my favourite snacks mid- day. ... . It’s a great substitute for protein shakes, when you just can’t drink one more shake! I prefer eating my calories to drinking anyway. It seems much more satisfying. There are only three steps to making the protein ice cream: * Blend your protein powder and 1/2 - 1 cup of liquid in a blender or food processor. I chose unsweetened cashew milk to reduce calories. * Then add your Xantham gum and blend until it’s super thick and creamy. You can find Xantham gum in the baking aisle or on Amazon. * You only need a teaspoon, so one bag will last a long time. * Pour into a big bowl. You can top it with a drizzle of any nut butter you like. * I put my bowl of Protein ice cream in the freezer for 15 minutes. This hardens it a bit and tastes like the real thing!!! * Super filling high protein snack . . Ingredients * 1/2 cup to 1 cup unsweetened cashew milk * 36 g Peanut butter or vanilla protein powder * 1 teaspoon xantham gum * 1 TBSP PB2 - powdered PB * Lots of ice. * Blend and pour into a bowl * Can put in freezer for 15 min take out and enjoy 175 calories 26 grams protein 8 grams Carbs 4 grams Fat . . . . #proteinisking #protein #smoothiebowl #proteinicecream #fuelyourbody #buildmusclefast #musclefoods #nutrition #fitmom #fitness #yummyyummy #brooklinontario #whitbyontario #durhamregionmoms #fitnessevolution_ #teamfitevolve @ Fitness Evolution Brooklin

Squat Challenge Woot happy Friday! I had to do this one - it’s my girl Rihanna Use this as a Leg day finisher ... My legs are on fire after doing 395 takes Tag your workout buddy and give this a try . . . . . #reelsinstagram #reels #squatchallenge #squat #legonfire #burnout #fitness #fitmom #firmama #strongafwomen

Truth - you can have a healthy relationship with food, nourish and fuel your body with proper nutrition, and still count your calories. I often get asked m how weighing and measuring food affects my relationship with food, and what kind of message that would send to kids in the home. After thinking about this question, I realized there is a big difference between weighing and measuring your food because you have a poor relationship with food, and doing it because you want to... make sure you are getting ALL THE NUTRIENTS your body needs to fuel workouts and recovery because you have a PERFORMANCE GOAL When it comes to healthy eating, I believe your motives determine your food relationship. Right now, I’m focused on a performance goal; build muscle and be as strong as possible without putting on a lot of body fat. I want to know that I’m getting every ounce of protein, and every gram of carbs and fats my body needs for fuel. In my opinion, performance can absolutely benefit from a controlled eating plan. If I’m not eating enough of the proper macronutrients, I will not have enough energy for the bigger lifts and will not have sufficient Protien to help recovery. It’s a balance and the longer you do it, you learn what fuels your body does best with. Counting calories is a tool, and effective tool. In my own experience, Counting calories has been the easiest way for me to achieve my goals, and I’m really grateful for the knowledge nutrition has helped me to build muscle. You can achieve your goals, whether you want to gain weight or lose weight, without counting calories. But you may find it harder to do so and take you longer with trial and error. Many people think counting calories is too restrictive. Just because I’m counting calories, doesn’t mean I’m trying to eat as little as possible Quite the opposite in fact!! I’m trying to eat as much as possible while smashing my goals. Like any tool, it might not be the right option for everyone but there’s no denying it is an effective tool to use. . . . . . #tuesday #truth #tuesdaythoughts #nutrition #foodisfuel #fuelyourbody #countcalories #caloriecounting #teamfitevolve @ Durham Region

Sometimes it takes discipline to keep moving forward step by step, even when we feel vulnerable and uncertain. . As a mom and Entrepreneur, I like certainty and control. ... . Without it - I feel vulnerable and naturally I worry. . However, that worry gets me no where. . The more time and energy I spend on the things I can’t control, the less time and energy I was spending on the ways in which I can make difference. . So instead - I’m focusing on what is on my control. . My Heath and well-being . Once I realized I was doing as much as I reasonably could to create a healthy happy body the more at peace I felt about all the variables outside my control . Things I have control over: * what I eat - filling my body with nutrient dense, minimally processed food * how much I exercise - making a commitment to myself to do some form of daily physical activity * getting enough sleep - 7-9 hours a night * taking supplements especially Vitamin D and Fish oil * minimizing stress - STOP listening to negative news * Showing gratitude daily Research shows that ensuring we exercise regularly can help to reduce the risk of developing many diseases including heart disease, diabetes and cancer and can offer multiple mental health benefits, including stress management. . Studies have also shown that just 30 minutes of exercise a day can provide a range of immune-boosting benefits and improve the way that our body responds to potential vaccines, which of course, is more relevant now than ever before. . How can you focus more on the things you can control? . How do you remind yourself to focus on the things you can control, rather than the things you can’t? . Leave a comment and share your thoughts. . . . . . . #mondaymotivation #focusongoodthings #positivevibes #positivemindset #control #strongisbeautiful #mindsetmatters #heath #wellbeing #fitnessmotivation #personaltrainer #health #workout #fitmom #fitfam #healthylifestyle #womenwholift #fitnessfam #fitnessjourney #wellness #girlswholift #gym #healthiswealth #durhamregion #ontario #canada #whitbyontario #brooklinontario #fitnessevolution_ #teamfitevolve @ Mindset Shift

The Straddle lift An amazing exercise Invented by Bret Contreas You can use a straddle lift bar or T-bell (I’ll get one soon ;) for now I’m using a dumbbell ) ... For the straddle lift I want a COMBO of both a squat and a Romanian deadlift. The straddle lift is like doing a RDL but with the load inside which makes it easy to be in a good position and less pressure on your back. As for stance you don’t want your feet to be too close or too far apart - You want to be in a position to get good hip flexion and go deep WITHOUT rounding your back Elevate feet on plates, like a deadlift, start by hinging from your hips pushing your hips back and slight bend in knees when you get to your end range, drop into a squat position , PAUSE at bottom for 1-2 seconds then push back up. There you have it. Lots of ways to execute THE STRADDLE LIFT, But this is how I personally like to coach it and perform it. Give it a try, one of my favs . . . . . #bootyworkout #bööty #saturday #saturdaysweatsesh #strongwomen #strongissexy #strongnotskinny #stronggirl #strongwoman #workoutmotivation #womenwholift #girlpower #fitwomen #girlswithmuscle #girlswithmuscles #fitmom #momswholift #momlife #fitlife #weightloss #fitmama #strongmom #momswithmuscle #healthywomen #fitnessevolution_ #teamfitevolve #brooklinontario #whitbyon

What is truLOCAL? truLOCAL connects you to high-end, locally-sourced meat products - delivered right to your doorstep across Ontario. They ship overnight on dry ice, so your box will stay frozen during delivery even if you're not home when your box arrives!... I LOVE this CANADIAN company for Many reasons Convenient, delivered to the door, easy to use 100% Grass-fed-beef Non-GMO free-run Chicken Wild-Caught Fish Locally Farmed and sourced Fuel your workouts - high-quality proteins that will keep you satiated Use Code: TRUFITEVOLVE Redeem for 4 Chicken Breast and 1lb of Turkey Bacon on your first TWO Regular Boxes OR 2 Chicken Breast in your first TWO Small Boxes. . . . . . . @trulocal #connectingyoutothesource #trulocal #trulocalaffiliate #healthy #trulocalmeat #trulylocal #shoplocal #localbusinessowners #meatdelivery #protein #proteinisking #buildmuscle #burnfatbuildmuscle #strongwomen #womeninbusiness #strongirl #whitbyon #brooklinontario #portperryontario #uxbridgeontario #ajaxontario #oshawaontario #momlife #fitnessevolution_ #teamfitevolve @ Farm to Table

. Wahoooooo... It’s a New Year . .... You've vowed to stay motivated and workout. . To eat out less and cook easy nutrient dense meals at home. . To take time to meditate or get organized or practice gratitude. . Whatever you've chosen as your New Year's Resolution, STAY ACCOUNTABLE . I hope this New Year brings you all happiness, new goals, new achievements, and inspiration to keep pushing forward . . . Onto bigger and better Thank you, next!! See ya 2020 . . . . #newyear #seeya2020 #newyearnewgoals #fitness #fitnessmotivation #goals #dedication #stayaccountable #biggerbetterstronger #strong #strongwomen #strongmindset #growthmindset #personaltrainer #trainerlife #fitnessevolution #teamfitevolve

. Smile...2020 is almost over. .... 2020 is a year I think all of us will remember, for the many ways it changed our lives, and the different way we celebrated these holidays. . I wish and hope for you that despite the changes this year brought, that you and your family are safe, healthy, and had a good holiday season. . Now, we're at the end of the year, and it's time to clean up and make sure we're ready for a New Year. . That's what I’ll be focusing on. Cleaning, reorganizing, and setting personal growth goals . I’m looking forward to a fresh start to and seeing what’s next. . . . @jennifermaccallum @mariannedixon @jax.physiques . . . . #motivationmonday #monslay #fitness #fitnessgoals #goals #christmas2020 #newyear2020 #letsgo #tnessinspiration #inspireothers #womeninspiringwomen #womensupportingwomen #strongwomen #personaltrainer #sportsnutritionist #youthtraining #fitnessevolution #teamfitevolve #

From our family to yours, wishing you all a Merry Christmas . Love The Dorego Family

. In following the Provincial wide shutdown, Fitness Evolution has to stop all in-class sessions today for the second time this year .... It has been said that The comeback is always stronger than the setback, and I believe it. . The last shutdown was extremely difficult. . However, Fitness Evolution came back stronger than ever- this time will be no different. . Keep your head high Team, we will be back . In the meantime, I am here virtually to support you in any way you need. . I would like to thank each and every one of my clients for their loyalty, love and support. . You ladies are so inspiring and fiercely determined! . To my youth athletes; stay active, keep pushing forward toward your goals and dreams . I will miss you all but will see you soon . We’re in this together

. How amazing is this Jean jacket?! .... Today I’d like to give a Shout-out to one of my good friends Ro. . She is incredibly talented, stylish, super humble and basically a creative genius. . Ro brings new life to your old denim refreshing your style . Each denim creation is handmade, unique and no two are the same. . That is - unless you want your MINI ME to have the same jacket as you! . I bought Miss Mia a matching one - which she’ll be getting on Christmas Day . They are so fresh, so cool, and one of a kind . The BEST PART is that they are insanely reasonably priced. . You can provide your own jean jacket or have her custom design a brand new one. . To Revive your style Send Ro a DM on her Instagram @rkdenin . MUA - @mariannedixon Photography - @jennifermaccallum . . . #saturday #saturdayvibes #shoutout #coolvibes #style #fashion #custommade #uniquegifts #womensupportingwomen #womeninbusiness #supportlocal #supoortlocalbusiness

. Now that I have your attention, I have something I’d like to say; .... It enrages me when people body shame. . . You may look at this picture and think, what does she know . I’ve been there. I’ve have been body shamed. I have felt insecure, and It still weighs on me years later. . Yesterday I learned that my clients kids came home from school crying because their mom was called fat!!! . Let. That. Sink. In. . You’re a mom, your kids come home crying and tell you their friends are calling you fat. . Are kidding me?! THIS IS NOT OKAY . I WON’T stand for it. I’m standing up and talking about this because its time. . Too fat. Too skinny. Too short. Too tall. Too anything. . There’s a belief that we’re all too something, and we’re all not enough. . This is our life. This is our current reality. . We HAVE to teach our sons and daughters that strength and health come in many shapes and sizes. . The word FAT should not to be used as a bad word to be mean. . It does not equate to being ugly, lazy, unhealthy, or worthless. . ALL people come in different shapes and sizes . ALL PEOPLE DESERVE BASIC HUMAN RESPECT . This situation is a very real and disturbing reality of Society’s perception of health and fitness. . It’s time we start praising work ethic, effort, hard work and NOT unrealistic body images. . Talk to them about health vs disease, activity vs inactivity, strength vs frailty. . . Use words like muscle, strong, power, health, hard work, toughness, grit, hustle, goal achievement. . . Explain that even if we all ate the same and exercised the same our bodies would still look different. . . If we make self-love or body acceptance conditional, we will never be happy. . . The reality is that our bodies are constantly changing, and they will never remain exactly the same. . . There is enough unhappiness in the world without people being unnecessarily mean! . . . . #allbodiesarebeautiful #stopbodyshaming #teachyourkids #strongisbeautiful #strongissexy #strongwomen #empoweringwomen #empoweringyouth #workethic #hardwork ##grit #hustle #goalachievement #fitness #health #wellness #mentalwellness #dontbemean

. It’s Feedback Friday . This lady is such an inspiration, she has grit and determination and works hard every minute she is at Fitness Evolution ... . I see the determination in her face. . To me, the most important thing is she keeps showing up! . Thank you to all the incredible women of #teamfitevolve . . You are kind, supportive and inspire each other. Nothing makes me happier . Here is VR’s feedback; As an essential worker, mother to young kids and a daughter to aging parents, I found it extremely difficult to make my health a priority during the pandemic. . . Fear, exhaustion and anxiety led me down a path of inactivity, binge eating and self loathing. . Returning to classes was difficult. . I was embarrassed by my physical state and lack of health. . I was welcomed back with open arms and zero judgment. . Mandy and all of the ladies I workout with are strong and amazing. . . With every class I feel more comfortable and balanced in my daily life. . Thank you Mandy for your dedication, guidance and support! . I look forward to amazing changes and gains in 2021! . . . . . #friday #feedbackfriday #clienttestimonial #womensupportingwomen #womenempowerment #strongafwomen #fitness #fitmom #inspiration #motivation #teamfitevolve #fitnessevolution #whitby #brooklin

. The most beautiful things in life are not just things, they’re people, places, memories, and pictures. . .... They’re feelings, moments and smiles and laughter . . Truth be told, I do NOT like being tickled but I love laughing. A really hardy belt out loud laugh . . Laughter, really is the best medicine . . Like exercise, Laughter triggers the release of endorphins, the body’s natural feel-good chemicals. . . Laughter burns calories. Okay, so it’s no replacement for going to the gym, but one study found that laughing for 10 to 15 minutes a day can burn approximately 40 calories. . . Laughter boosts the immune system. Laughter decreases stress hormones and increases immune cells and infection-fighting antibodies. . . Laughter lightens anger’s heavy load. Nothing diffuses anger and conflict faster than a shared laugh. . . Laughter lightens your burdens, inspires hope, connects you to others, and keeps you grounded, focused, and alert. . . So try not to take life so seriously, be grateful, and laugh often . . . . Photography @jennifermaccallum MUA @mariannedixon #tuesdayvibes #laughteristhebestmedicine #laugh #happy #family #love #grateful #health #mentalhealth #wellness #fitness #fitmom #momoftwo #gratitude

. Today I remember . .... Those who did not make it home and those who didn’t make it home the same. . . Thank you . . . #remeberanceday #iremember #standonguardforthee #poppy

. Another warrior clients feedback .... I LOVE reading these , it always reinforces my intentions to help people become stronger and live happier healthier lives . . Meeting Mandy at Fitness Evolution Brooklin has been a life changing experience. . . You see before finding Mandy,I had not stepped into a gym for over 10 years. . . I suffered with terrible back pain, which eventually led me to having back surgery. . . This effected my overall confidence, as I felt insecure about my body and the effects of having surgery. In addition,my energy levels were low and the idea of working out in a gym was intimidating. But not anymore! Since I started exercising at Fitness Evolution Brooklin I feel great, my energy is back and I confidently look forward to my workout classes. . . I have achieved a different level of happiness in my life -I feel like a better wife and mother to my family. . . Mandy, I appreciate your attentiveness to my physical needs by modifying certain exercises,checking in with me during our workouts and following up with me the next day. . . This shows me the care,compassion and professionalism that you have for your clients! . . I thank you for your knowledge,words of encouragement and positive workout environment through small class sizes. . . Overall, you have made me feel stronger, more confident,secure and, above all,safe at Fitness Evolution Brooklin #bestpersonaltrainer Sincerely, Sofia P. . . . . Thank you SO much!!! . . . . #friday #feedback #clienttestimonial #clientappreciation #grateful #strongwomen #stronger #thankyou #womensupportingwomen #womenempowerment #personaltrainer #trainingmotivation #fitness #fitnessevolution

. I LOVE THIS MOMENT. . .... So much that when I saw these photos, I cried. . . It is a moment in time I’ll never forget. . . She whispered, You’re the best mom that anyone could ever have and you’re my best friend. I love you so much forever and ever. Infinity . . Being a girl mama has so many challenges especially when trying to raise a powerful girl . . I try to raise my daughter right. Strong. Kind. Smart. Loving. Resilient. Competent. Confident. Empowered. ..the list goes on. . . She is a huge part of WHY I do what I do everyday. . . I love helping women feel confident, strong, happy and empowered. . . Empowered women empower others. . . I hope from my example, my daughter Mia, will learn to take action, making positive choices about her life and do positive things for others. . . Of course, Mia and other strong girls may (like all of us) have times of insecurity and self-doubt, but these feelings won’t be paralyzing because she will have learned to work through her problems. . . Right now, I am her best friend! . . I know times will get tough and in those times, I will remember moments like this . . . . . . Photography @jennifermaccallum MUA @mariannedixon . . . . #thursdaythoughts #thankful #raisepowerfulgirls #raiseyourvibration #empoweringwomen #strong #strongwomen #stronggirls #girlsrule #mia #minime #momlife #mama #momoftwo #grateful #

. . Oh hey...Happy Monday .... . We had our annual family photoshoot this weekend and I wanted to have a little fun with smoke bombs . . I mean why not .... my client @erinlynnbell let us use her stunning property to shoot, my truly amazing husband was willing to put himself at danger by setting off the smoke bombs and last but not least, the very talented photographer @jennifermaccallum was up for the challenge . . A MASSIVE thank you to all of YOU for all of your support and votes. . . I won Platinum in the Personal Training Category @readers_choice_awards . . I’m so grateful to have this opportunity to inspire, motivate and lead incredible people. . . . . MUA @mariannedixon Hair @clancypantss @kcandcosalon . . #motivationmonday #photography #photoshoot #smokebombphotography #bestpersonaltrainer #fitness #fitover40 #inspireothers #womenempowerment #womeninbusiness #fitnessevolution

I am so humbled and honoured to have won TWO Readers Choice Awards!! . Diamond Award BEST FITNESS CLUB... . Platinum Award BOOT CAMP . . THANK YOU so much to all of my family, friends and clients for your support and for voting for me . I am grateful and truly blessed to do what I love and be surrounded by so many incredible supportive clients each and every day . #award #humbled #grateful #humbled #fitness #personaltrainer #youthtrainer #readerschoiceaward #bestfitnessclub #bootcamp #thankful

. Back to school season was always my favorite time of year when I was growing up and it still is! . .... It is a time for a fresh new start. . . New clothes, new routines, new weather . . After being together 24/7 for the past 6 months, I think Matteo, Mia and I are ready for a little time apart . . For me, to work on my business and for them an opportunity to be back with the friends theyve missed. . . If youre already feeling anxious about packing healthy Back to School Snacks for your Kids, here are some tips: . . Variety is the spice of life when it comes to nutrition. . . Including lots of colour in your kids diet can help ensure theyre getting enough fiber, vitamins, minerals, and antioxidants. . . Include Whole foods in your kids lunches. Whole fruits and veggies contain fiber, a nutrient important for keeping your gut healthy, which can reduce your risk for autoimmune diseases, fight off pathogens and infections and even improve your mood. . . Change up your produce. Instead of eating the same fruits and veggies try new ones. . . Different coloured fruits and veggies offer health benefits that vary from the other colours. Its super important to make sure you are eating a variety of fresh foods of various colors everyday. . . If you shoot for 1-2 servings of different coloured fruits and veg everyday, you are sure to harness the powers of nutrition and keep your cells in tip-top shape . . . A fruit-packed smoothie thats full of greens is an easy go-to, too. Pro tip: Add a handful of spinach and a 1/4 of an avocado to your next fruit smoothie. I promise you wont taste the spinach and the avocado will add a lovely creaminess. . . . Wishing your children a safe return to school, whatever path you have decided. . . . #backtoschool2020 #eattherainbow #nutrition #health #wellness #cheerstohealth #fiber #phytonutrients #boostimmunesystem #holistichealth #personaltrainer #youthtraining #fitnessevolution

Wow!! Fitness Evolution Brooklin has been nominated in 5 different categories. Thank you all so much for nominating me. Could you please take a moment and vote for me. I would so greatly appreciate it. Nominated in 5 categories:... 1. Boot Camp - https://www.durhamregion.com//heal/subcategories/boot-camp 2. Fitness Club - https://www.durhamregion.com//h/subcategories/fitness-club 3. Fitness Club - Womens Only - https://www.durhamregion.com//su/fitness-club-women-s-only 4. Personal Trainer - https://www.durhamregion.com//subcategori/personal-trainer 5. Personal Training - https://www.durhamregion.com//subcate/personal-training234

. One Day or Day one. You decide! . .... Yesterday marked Day One of my next 16 week transformation. . . Measuring your progress is essential in your journey and there are countless ways to do it. . . I find that many women tend to rely on the scale and nothing but the scale to track their progress. . . The scale can be a great tool, but shouldnt be the end all be all in measuring your progress. . . Progress photos to me are the most crucial measurement of progress. As muscle weighs more than fat for a given volume, it is entirely possible that you can lose fat and become physically smaller but weigh more. . . Taking progress pictures on a weekly basis allows you to compare to the previous weeks to see the changes that your body is making. . . . Having the ability to see side by side photo comparisons of yourself is crucial! . . . Woman are so hard on themselves. All too often, they see their flaws and dont appreciate the hard work and dedication they put in to get to where they are. . . Here are some Tips on taking your progress photos: 1. Set your phone up on a ledge and set the 10 second self-timer. 2. Always wear the same thing, try to wear a bikini or crop top so you can see your body. 3. Use an Uncluttered background with good lighting. 4. Same poses - front, side and back. 5. Try to get your whole body in the frame. 6. Take the pictures on the same day once a week, as soon as your wake up on an empty stomach. . . Trust me, Take the photos!! Initially they will be hard to look at but are a true reflection of your dedication and hard work and the best motivator to keep going! . . You will look back and be happy you did . . . #tuesday #tuesdaymotivation #tiptuesday #progresspic #accountability #measurements #measureyourprogress #fatloss #musclesgain #gains #motivated #determined #letsgo @jax.physiques

. Hi friends, I wanted to take a moment to welcome new followers and say a quick hello to those who continue to follow along each day. Thank you so much for joining me! . .... For those of you that are new, allow me to introduce myself. My name is Mandy, I am a Certified Personal Trainer, Certified Youth Trainer and a Certified Holistic Nutritionist, specializing in sports and fitness. . . Living a healthy lifestyle is my passion and I put my heart and soul into helping my clients feel strong, athletic and healthy. . . I graduated from George Brown College in 2001 with an advanced diploma in Fitness & Lifestyle Management. After working in a commercial gym for a few years I realized that there was more to learn and returned to school, changing paths. . . In 2005 I graduated from Durham College and spent 14 years as a Registered Dental Hygienist. During this time I continued my personal health and fitness journey. Competing in many half marathons, endurance races, triathlons, and body building competitions. . . In 2017 I obtained my Youth Fitness Specialist and Youth Nutrition Specialist from the International Youth Conditioning Association. It is my ultimate goal to help make a positive impact on young people. . . In 2019 I graduated from the Applied Nutrition Specializing in Sports Fitness Program, receiving my designation as a Certified Holistic Nutritionist (CHN). . . As you can see, I have a love for learning. I believe that investing in my education is investing in myself and this helps me to fully support my clients. . . I stay up-to-date and current with leading scientific research, focusing on health, nutrition and physical exercise. This allows me to provide accurate information while aiding in sustainable strength gains and fat loss. . . . I believe that its important to find a healthy relationship with food and training; and a balance which is maintainable. Nourishing your body with proper fuel will allow you to recover and get back to your workouts. . . . Please feel free to reach out, Id love to share my knowledge and passion with you! . . . . #friday #gettoknowme #investinyourself #growthmindset

. Chocolate Chip PB Protein Balls .... . I love easy, yummy, high protein snacks, and these are definitely that. . . You can switch up the add ins and make slight modifications to fit your preferences and macros . . What I especially love is that start to finish they only take 15 minutes to make, and youve got some great Pre or Post workout snacks to go! . . Even better, theyre perfect for my kids little fingers for post soccer practice Nutrition . . You can double, or triple the recipe to make a larger bath or even press them into bars . . When making recipes I always try to use ingredients that are Calorie and Protein friendly. . . IMHO and experience - Calories and Protein reign supreme when trying to hit fat loss goals . . Ingredients 14 Cup (22g) Rolled Oats 1 scoop PB Protein 1 Tbsp (15g) Sukrin Syrup or honey 1 Tbsp (15g) Walnut pieces 1 Tbsp Krisda Choc Chips 12 Tbsp (7g) Coconut Oil Splash of unsweetened cashew milk to bind . . Directions: 1. Melt the coconut oil using a microwave or cooktop. Combine all ingredients in a food processor and blend until well incorporated. 2. Shape the balls into desired size and refrigerate for 10 minutes before serving. 3. Enjoy! . . . This recipe made 4 Protein balls: 354 Calories- C43g/P28g/15g . . . . #friday #deliciousness #protein #proteinballs #peanutbutter #postworkoutnutrition #preworkoutnutrition #proteinsnacks #snacksofinstagram #sportsnutrition #fitnessfood #feedyourmuscles #fitness #yummy #durhamregion #brooklin #personaltrainer #nutritioncoach #macros #caloriesareking #proteinislife #fitnessevolution

Victorias Secret declared bankruptcy. Zara closed 1,200 stores. Chanel, Hermes and Rolex have stopped production. Nike is getting ready for stage two of layoffs. AirBnb founder says that due to the pandemic, 12 years of effort were destroyed in 6 weeks. Starbucks announced the permanent closure of 400 stores. And the list continues... Five months since the pandemic started and it has created huge debts, many of our friends and family are out of work and unemployed with tens ...of thousands of businesses now out of service. If the company you work for continues, no pay reduction or layoffs then treat it well and have respect for what the owner(s) must be going through to keep it going. 2020 is about survival, leave the daily complaints/moans and anything else minor behind, be thankful and show respect for what you have. Work hard and show your boss/owner/company the appreciation they need and deserve. And support any small business you know. *copied from elsewhere lets spread it.

. . The hip thrust is a movement pattern for the glutes that you can load with considerable weight. .... . Its conducive to progressive overload due to the stability, short learning curve, and the ability to hoist serious weight. . . lifting heavy helps increase tension in the muscle, which is a mechanism for muscle growth and strength development . . Also, the ability to load the exercise with weight allows you to create strength goals that clearly measure progress. . . For me, having something tangible to work toward helps me stay on track and be consistent with training . . Here are some reasons to hip thrust: 1. It places Constant tension on the glutes. 2. It moves to hips through large range of motion. 3. Theres a high tension in the peak Glute activation position- at the end range hip extension. 4. The Bent knee position reduces hamstring contribution and increases gluteal contribution. 5. The stable position and simple technique make it easy to learn and execute. 6. It is well suited for all body types. 7. It allows for heavy lifting so a variety of loads, sets, and reps can be utilized. 8. It is the safest of the lower body exercises and is easy on the lower back when done properly. 9. It is well suited for building confidence in women and beginners due to the high loads that can be used. 10. It is a versatile exercise that can be performed using a variety of stances, load and equipment. . . . . This workout was 5 sets x 5 Reps. I maxed our at 185lbs but felt like I could definitely go heavier!! Next week . . . . #mondaymotivation #monday #mondaymorning #hipthrust #glutes #glutetraining #fitness #strong #strength #strengthtraining #progressiveoverload #personaltrainer #fitnessmotivation #fitnessevolution

If youre a granola lover but have trouble managing all the carbs, high fat and calories, youre going to love this protein granola recipe. . . Every serving has 8 grams of protein, 10 grams of carbs, 5 grams of fat and just 108 calories. .... . The recipe is super simple and requires nothing more than mixing a handful of ingredients in one bowl before baking. . . You can make this protein granola in bulk so you have breakfast and snacks ready to go for weeks at a time! . . The recipe calls for rolled oats, but quick oats would work fine if thats all you have on hand. Though I wouldnt recommend something like steel cut oats. . . As you can see in the photo above, I used PEScience Select Whey and Casein. Since scoop sizes vary with different protein powders, I weighed the scoops and used 60 grams. . . You can add anything you like; nuts, chocolate chips, dried fruit. I added walnuts to mine . . My favorite way to eat this granola is with Greek yogurt, I add some fruit and a sprinkle of stevia. . . Ingredients 100 grams rolled oats 2 scoops (60 grams) protein powder 1 tbsp of coconut oil 50 ml liquid (water, almond milk) 1 tbsp of liquid sweetener (Sukrin, honey) **I didnt use any liquid sweetener. This will change the calories and macros. . . Heat oven to 350 degrees. Mix protein power, water, liquid sweetener, and coconut oil in a bowl until smooth. Add oats and any additions youd like. . . Transfer the mixture to a baking sheet. Use a spatula to spread it evenly across the entire baking sheet. Be sure to break up any large clumps and aim to have as many holes or spaces as possible in the mixture . . Bake for 15 minutes before removing to break up/stir. Bake for an additional 6-10 minutes, checking every 2-3 minutes until the granola is golden brown and crispy. . . If you like a sweeter granola, you can add a tablespoon or two of sugar or a sugar substitute like Swerve or stevia.

. . Drink like a Fit Athlete . .... . Parents save this for later- As I talk hydration! . . . As outdoor activities increase, special attention needs to be given to proper hydration. . . Hydration is THE MOST important component of an athlete diet, comprising 55 to 70% of the bodys composition. . . It is an essential nutrient because the body cannot store water, so we must constantly provide and supply it. . . Water acts as a cooling agent for our body and is essential for all major bodily functions. . . Optimal hydration plan: 1. Drink 2 cups of fluid two hours before practice or game. 2. Drink 1 cup of fluid 10 to 20 minutes before practice or game (increase in warmer weather) 3. Drank half a cup to a cup every 10 to 20 minutes during exercise 4. after practice or game drink 2 cups of water for every pound of weight lost. . . ****** Hydration danger zone **** * Athlete should weigh themselves pre-and post training to determine body weight change * Any loss during this time is fluid loss and not body fat * A loss of 1 to 2% can negatively affect physical performance * A loss of 2 to 4% body we can impair mental and physical performance * Greater than 6% body weight loss is dangerous and can lead to heat stroke . . . Warning signs of dehydration * dark urine, flushed skin, fatigue, lightheadedness, loss of appetite, headache . . How fluid loss negatively impacts performance: * Increased Heart Rate * Decrease in Cardiac Output * Decrease muscular endurance * Muscle cramping, electrolyte loss * Reduced strength and power * Heat exhaustion, heat stroke . . Although sports drinks provide calories electrolytes and help young athletes replace fluid loss keep this in mind....... . . ** A 20 ounce bottle of Gatorade has 75 mg of potassium, while 1 banana has 422mg. . . A banana also has vitamins B & C, Magnesium which prevents cramping, . . Gatorade also has 34 g of sugar in a dose of chemical food dye. While I banana does have sugar its a natural sugar and has fibre which will slow the flow of sugar into the bloodstream . . ***So drinking the recommended amount of water and eating a banana is more than sufficient and replacing lost electrolytes in a one hour practice or game *** . .

. Do you catch yourself staring off into the yonder thinking about what you should eat? . .... If so, Ive got you! . . One important thing I like to always remind myself is you cant out-train a bad diet! #truth! . . Whether youre eating at a function or for enjoyment, your meals should be nutritious. . . To be successful in our training we need to have discipline, self control and the right mindset, and its exactly the same with nutrition! . . . Here are my Top Tips to help you stay on Track and save money!! . . 1. PLAN AHEAD! Make a grocery list and stick to it. The best way to avoid temptation and impulse shopping is to write down what you are going to buy before you get to the store. . . 2. BE PREPARED! Pack lunches and snacks, and eat before you go out. Preparing your meals beforehand is the best way to control your portions, save money, as well as time! . . 3. BUY FROZEN! Did you know that frozen fruits and vegetables are SOMETIMES even better than fresh produce? Theyre picked and packaged at their peak, meaning theyre fully ripened, but havent started to decompose yet! Frozen fruits are great for smoothies and sorbets when youre craving something sweet! . . 4. BUY IN BULK! This will help reduce the cost-per-serving of food to help you stay on track with your diet. When you know there are healthier food options at home, youre less likely to get takeout! . . 5. DONT SHOP WHILE HUNGRY! Shopping while hungry can lead to cravings and impulse buying! Believe me - it is something that I am all too familiar with. I have found that if you have a snack before you go grocery shopping, you can wrestle the cravings much easier! . . 6. MAKE SMART CHOICES! Finding yourself at a restaurant with friends or family doesnt have to be a disaster! Most places do have options that can fit your plans. Opt for chicken or fish, salad and veggies . . . . . . #friday #fridayvibes #fridaymood #foodtips #plan #prepareyourself #discipline #goals #fitmom #fitness #nutrition #success #personaltrainer #sportsnutrition #justdecide #commit #evolve #fitnessevolution #durhamregion #brooklin

Im back . . I am beyond excited to announce that as of Monday June 22, Fitness Evolution will be re-opening. ... . . Durham Region is entering into Phase 2 on Friday and I will be starting back with clients Monday. . . Updated Policies around increased physical distancing, reduced class sizes and extensive focus on cleaning to meet and exceed Health recommendations have been sent to all current clients. . . I miss you all and cant wait to welcome you back into my studio . . . . #reopening #personaltrainer #fitness #smallgrouptraining #privatetraining #partnertraining #workoutwithme #fitnessevolution #brooklin #brooklinmoms #durhamregion #whitby #sohappy #

Happy Monday . . People are afraid to make a change because they focus on what they have to lose instead of what they have to gain! ... . . Shift your mindset!! . . Welcome the hard work...face it head on! . . Challenges push you outside of whats comfortable, you learn, you grow, you get stronger. . . Have a strong week . . . . . #mondaymotivation #mondayvibes #strongmind #mindset #fitness #fit #fitnessmotivation #getuncomfortable #trainingmotivation #trainhard #decide #commit #evolve #fitnessevolution #personaltrainer #durham #brooklin #whitby

. To be honest, Ive had a hard time going on social media. I feel like I have turned inward because the violence, sadness, and hatred out there has taken me some time to process. . .... I would like to openly acknowledge that Its hard for me to find the right words, its hard to know what to say or how to say it. . . Its hard because I am fortunate to not have experienced racism or hate, but this doesnt mean that my heart doesnt break for those affected directly and doesnt mean I dont feel sadness for People of colour. . . Know that I am listening, learning and reflecting. . . I will always stand up for those that are being wronged. . . I will have open dialogue with my kids and teach them to stand up for any injustice they see moving forward. . . I am committed to do what is necessary to amplify Black voices because Black Lives Matter! . . . . . #blacklivesmatter

#blackouttuesday

. Watermelon season is almost here . .... I love biting into a juicy sweet watermelon on a hot day, its so refreshing and satisfying! . . Watermelon is incredibly hydrating (up to 92% water!) and is naturally low calorie (30 calories for 100 grams). . . This melon has amazing benefits that range from improving cardiovascular health to nourishing your eyes and revving up your immune system! . . Here are some benefits of Watermelon; - Highest alkalinity among fruit - High water content 92% - Immune booster; High Vit C, Vit A and antioxidants - Can help aid weight loss - Only 30 calories for 100 grams! Due to its high water content, its filling . . Watermelon is perfect as a stand-alone snack, but I thought Id try this Watermelon feta salad. . . You can eat this salad on its own, or pair it with a protein for a delicious complete meal. . . When Im building balanced meals and snacks, I always try to incorporate a healthy fat, protein and fibrous veggies (carbohydrates). . . Simply serve this over a bed of greens and you can add any grilled meat or fish of your choice. . . This watermelon feta salad with mint and a balsamic glaze is so light and refreshing. Its the perfect side dish to take to a summer get-together! . . Its so darn good and so simple to make. . . Cut the watermelon and cucumber into cubes and place in large serving bowl. . . Crumble the feta over the watermelon. Next drizzle balsamic glaze/dressing on top and finish it off with a sprinkling of chopped fresh mint. . . **I used Apetina light feta cheese, light balsamic. Added lettuce and chicken and ate it as a meal. . . Do whatever works for you. Enjoy . . . . #saturday #sweetsaturdaysimplicity #watermelon #watermelonsalad #feta #mint #salad #saladbowl #delcious #satisfying #saladsthatdontsuck #nutrition #healthyfood #yummyfood #fitnessfood #fitnessevolution @ Fitness Evolution Brooklin

. Graduation season is here and Im celebrating . .... I Recently obtained my Applied Nutrition specializing in Sports & Fitness Diploma through Alive Academy Of Natural Health. . . Earning this diploma was the missing piece of the puzzle. . . As a Certified Personal Trainer and a student of the game, who has competed in a vast array of fitness endeavours, I was more than capable of motivating people to become more active but I needed the WHY! . . I needed to learn the Science and Nutrition behind fuelling an active lifestyle. . . Having clients go into the next training session feeling stronger is the ultimate objective to help them reach their fitness goals. . . My studies included; Anatomy and Physiology, Nutritional Sciences, Sports and Fitness Nutrition, Vegetarian Nutrition and Nutritional Counseling. . . This diploma means that I am able to guide my clients and educate them on the importance of obtaining essential nutrients from food first and supplements when needed, and dietary guidelines to support athletic health goals & performance. . . I am passionate about building strength, fat loss & Peri nutrition, which is nutrition surrounding training and recovery. This can have a profound and lasting effect on the quality of training, performance and clients overall health and wellbeing. . . This certification along with my other credentials demonstrate my commitment to growth and allow me to be the best that I can be for myself and my clients. . . Science is ALWAYS changing and I will never stop learning. I truly value advancing my knowledge and pursuing my passion to elevate peoples health and wellbeing in a positive way . . . . . #growthmindset #certification #nncp #naturalnutrition #naturalnutritionclinicalpractitioner #sportsandfitness #themoreyouknow #keeplearning #keepgrowing #goals #dreams #levelup #certifiedpersonaltrainer #durhamregion #brooklin #brooklinmoms #fitnesevolution

. Regular activity is essential for normal growth and development . .... A physically active lifestyle during the paediatric years can improve the cardiovascular system, facilitate weight control, strengthen bone, enhance psychosocial well-being, improve motor performance skills, and increase a young athletes resistance to sport-related injuries . . Im sure youve heard it before, resistance training stunts growth and damages growth plates. . . To be clear, in my research that is an unfounded claim. . . There are several literature reviews, one in particular written by the NSCA - The National Strength and Conditioning Association, that recognizes and supports the premise that resistance training can offer unique benefits. . . The review confirms that resistance training for youth athletes is not harmful, nor does it stunt growth. . . To date, injury to the growth of cartilage has not been reported in any prospective youth training research study. Furthermore, there is no evidence to suggest that resistance training will negatively impact growth and maturation during childhood and adolescence . . What it did indicate is that many of the injuries reported were actually caused by inappropriate training techniques, excessive loading, poorly designed equipment, ready access to the equipment, or lack of qualified adult supervision . . *BODY WEIGHT is a form of RESISTANCE TRAINING that builds RELATIVE STRENGTH. . . This is the ability to control or move their body through space and is a vital trait in all athletics. . . Sadly, most kids cannot do a controlled push-up, pull-up, squat or plank. . . Along with body weight, resistance bands, medicine balls, light kettlebells and light dumbbells are all adequate training tools for youth athletes to use to build strength. . . . Start with the fundamental movements; hopping, skipping, crawling, twisting, turning, carrying, jumping, throwing, kicking. . . Currently, both of my kids do more structured training but we always keep it fun. . . My goal is to instil a life long love of training and healthy habits . . . . #youthtraining #youthsports #fitkids #strongkids #healthykids

. Weve all heard the saying you cant pour from an empty cup, this concept is especially true when working towards health and fitness goals. . .... If you do not fuel your body appropriately, your body will not be able to perform the tasks required to reach these goals. . . Good nutrition is the foundation that strong, healthy, and happy bodies are built upon. . . Think about this, the foods we eat literally get broken down and rebuilt into the very cells that make up our bodies. . . There is an overwhelming amount of advice and information to sift through on nutrition all available at the touch of a button. . . However we are not robots, each one of us is unique. Our genetics, body composition, energy needs, goals, and our current state of of health will all require a different path. . . We need to remember that the nutrition strategies we use HAVE to be individual. . . So the question is, if you have specific goals you would like to achieve, where do you begin? . . One of the most important concepts to understand is energy balance. . . It takes energy to sustain life, that energy is measured in Calories. Calories come from the macronutrients in food we consume: Protein, carbohydrates and fats. . . Consuming fewer calories than you burn - AKA CALORIE DEFICIT to lose weight . . Consuming the same amount of calories you burn - AKA MAINTENANCE CALORIE to maintain your weight. . . Consuming more calories than your burn - AKA CALORIE SURPLUS to gain weight . . If youre interested in learning more about changing your body composition, research energy balance. . . You can even learn how many calories a day you need to consume based on your goals. 1. Go to https://tdeecalculator.net 2. Download and learn to use myfitnesspal to track your food . . I will post more about this topic there is just an abundance of information. Too much to put in one post. . . . . . #thursday #thursdaythoughts #fitness #fitnessmotivation #fatloss #fitmom #durhamfitness #durhamregionmoms #transformationthursday #transformyourbody #caloriedeficit #calories #macros #foodtracking #goalsetting #decidecommitsucceed #fitnessevolution #personaltrainer

. If you love pizza but want something a little more calorie and macro friendly, I got you! . .... I am a truly devoted pizza lover, one of my ultimate favourite foods is pizza. . . Ive eaten pizza in Napoli and we even have a authentic wood burning pizza oven in our backyard! . . My favourite is the classic Margherita topped with tomato sauce, mozzarella cheese and basil. . I mean, everyone knows that pizza is one of the best foods out there. . . Once you combine melted cheese with a crispy slightly burnt crust, tomato sauce and basically any topping of your choosing, it becomes sort of impossible for any food to top that! . . The other amazing thing is that you can eat it any time of day. . . The only down side for me is that it is calorie dense. Obviously I still eat pizza, just in moderation. . . Here is a lightened up pizza recipe for you to enjoy. It fits into my calorie and macro range so Ive been enjoying this guilt free. . . Remember for fat loss, you always want to think about how you are going to make food fit within your calories range that you actually ENJOY. . . Enjoyment leads to consistency and Adherence. Being consistent is what makes progress, not perfection. . . Setting up your meal plan around not only sound principles, but also personal enjoyment can help you create a positive cycle of enjoyment driving harder training, producing results, which in turn, drives even more enjoyment. . . Lightened up pizza: . * 1 flat out protein pita bread * 100 grams cooked/diced chicken breast * 2 tbsp simply natural tomato sauce * Sliced onion, mushroom and green peppers and spinach (saut) * 2 grams Allegro cheese * Toast pita, remove from oven and add your choice of toppings. * Put back in the oven to melt cheese * Enjoy . . Nutrition: 350 calories, 45 grams of protein, 37 grams of carbohydrates, 7 grams of fat and a whopping 14 grams of fibre . . . . #monday #mondaymotivation #amorepizza #pizzalover #delicious #foodisfuel #nutrition #fatloss #proteinpizza #yummy #fit #fitnessevolution @ Fitness Evolution Brooklin

. You are what you eat! . .... Have you ever eaten something and realized it didnt make you feel good? . . Do you journal or track what you eat? . . A food diary can be a useful tool to help you understand your eating habits and patterns, and help you identify the foods good and not-so-good you eat on a regular basis. . . For people interested in losing weight, keeping a journal can be a very effective tool to help change behaviour. . . Here are some tips for how to journal your diet: * What are you eating? Write down the specific food and beverage consumed and how it is prepared (baked, broiled, fried, etc.) . * Include any sauces, condiments, dressings, or toppings. . * How much are you eating? List the amount in household measures (cups, teaspoons, tablespoons) or in ounces . . * Be accurate- it is best to weigh and measure your food. If you are away from home, do your best to estimate the portion. . . * When are you eating? Noting the time that youre eating can be very helpful in identifying potentially problematic times, such as late-night snacking. . . Now what? Review your journal! . * How healthy is my diet? * Am I eating vegetables and fruit every day? If so, how many servings? * Am I eating whole grains each day? * Am I eating foods or beverages with added sugar? If so, how frequently? * Do my moods affect my eating habits? Do I reach for unhealthy snacks when Im tired or stressed? . . Now that you have a whole picture of what your weekly food consumption looks like you can set SMART goals. . . *SMART goals are - Specific, Measurable, Attainable, Relevant, Time based. . . Here is an example: * If you noticed youre only consuming 1-2 servings of vegetables a day, increase it to 3 servings. . . If your goal is to gain or lose weight, track and weigh your food. Knowing exactly how much of what youre putting into tour body is the only way to make changes. . . . . You can only change what you know for sure! . . #tuesday #tiptuesday #nutrition #healthylifestyle #realchange #foodjournal #fitnessjourney #decide #commit #evolve #fitnessevolution

. Happy Mothers Day to my incredibly strong mama and all the amazing Moms out there. . .... Being a mom is a blessing and Im am grateful to my beautiful kids for making me their mom. . . It is the hardest job Ive ever had but I have inherited my moms strength. . . I grew up watching my mom handle any and every obstacle life put in her way. She still got up every day and did an amazing job raising us! For you mom, I am forever grateful @ritaramayon . . . #happymothersday #beingamommy #momlife #blessed #grateful #

. Please Read, Sign Petition and Support . . As an owner of a Private Functional Fitness gym, I am asking for your help and Petitioning for Premier Ford to re-open my type of fitness facility In an early phase of the re-opening plan. .... . It is essential to get our community moving and back to their pre-pandemic levels of health and fitness. . . Over the years I have seen clients go from obese to healthy BMIs, reduce hypertension, reduce or eliminate medication, Correct muscle imbalances. Reduced body aches and pains, build strength and confidence and break through plateaus. . . My services are a part of the solution for helping people stay healthy and physically, mentally & emotionally well. . . Unfortunately, I have seen a lot of my clients suffer in each and every one of these areas during lockdown. . . Many people rely on regular vigorous exercise to manager anxiety and depression in addition to physical health. . . Small private gyms like mine are unique in that we can easily and effectively create proper physical distancing with individual exercise stations (generously spaced apart). . . In addition, I offer private and semi- private, and small groups training that allowing for orderliness. . . Proper sanitization and scheduling of space usage is easy to manage due to much lower volumes of people compared to big commercial gyms. . . It is my strong belief that it is worth making a distinction between the different types of fitness centres in Ontario. . . There are a great number of functional fitness facilities in private gyms like mine better position to safely and effectively serve our communities in helping with their physical, emotional and mental well-being. . . A friend of mine and mentor has written this petition on behalf of functional Fittness gyms in Ontario. @lbandurchin . . ****Link in bio PLEASE show your support and sign . . . . . #friday #supportlocal #sign #petition #reopenmygym #personaltraining #privatetraining #smallgrouptraining #stayfit #mentalhealth #wellbeing #

. Please Read and Support . .... As an owner of a functional fitness facility, I am asking for your help. I am Petitioning for Premier Ford to re-open my type of fitness facility in an early phase of the re-opening plan. . . It is essential to get our community moving and back to their pre-pandemic levels of health and fitness. . . Over the years I have seen clients go from obese to healthy BMIs, reduce hypertension, reduce or eliminate medication, Correct muscle imbalances. Reduced body aches and pains, build strength and confidence and break through plateaus. . . My services are a part of the solution for helping people stay healthy and physically, mentally & emotionally well. . . Unfortunately, I have seen a lot of my clients suffer in each and every one of these areas during lockdown. . . Many people rely on regular vigorous exercise to manager anxiety and depression in addition to physical health. . . Small private gyms like mine are unique in that we can easily and effectively create proper physical distancing with individual exercise stations (generously spaced apart). . . In addition, I offer private and semi- private, and small groups training that allowing for orderliness. . . Proper sanitization and scheduling of space usage is easy to manage due to much lower volumes of people compared to big commercial gyms. . . It is my strong belief that it is worth making a distinction between the different types of fitness centres in Ontario. . . There are a great number of functional fitness facilities in private gyms like mine better position to safely and effectively serve our communities in helping with their physical, emotional and mental well-being. . . A friend of mine and mentor has written this petition on behalf of functional Fittness gyms in Ontario. @lbandurchin . . ****Link in comments. PLEASE show your support and sign

. Happy Thursday . .... Lemon water is the perfect way to hydrate, purify, and revitalize your body. . . It is a good source of vitamin C and B and minerals such as calcium and magnesium. . . It is excellent for weight loss, immune system, alkalizing the body, controlling high blood pressure, anti-aging, detoxification, purifying the blood, and regulating body temperature. . . It is also very beneficial for the digestive tract and can help relieve constipation and nausea. . . Lemon water is also great for the cardiovascular and muscular system making it an ideal drink before and after exercise. . . Consider getting into the habit of an early morning ritual of squeezing half a lemon into a large glass of room temperature water. . . But wait Lemon water is acidic and bad for your teeth! . . Many of you may not know that I was a Registered Dental Hygienist for almost 14 years. . . Here are my tips of helping to minimize acid damage to your teeth. . . * Mix the lemon juice in 250ml of warm water in order to help to lessen the acidity. . * You can further reduce risk by drinking lemon water through a straw. Using a straw allows the fluid to bypass the teeth. . * After drinking the acidic lemon water, rinse your mouth with water straight away. This removes any acid that may remain on the tooth surface and reduces the acidity of the oral saliva. . * DO NOT brush your teeth for at least 30 minutes after drinking the lemon water. . * If you feel comfortable, Use a Certified Pure Therapeutic Grade Lemon Essential Oil. All the benefits of lemon without the acid . . * Use a soft toothbrush and fluoridated toothpaste (fluoride toughens your enamel) and do not brush aggressively. Acid softens the enamel and makes it more prone to erosion during brushing. . . . . . #thursday #thirstythursdays #thursdayvibes #thursdaymood #lemon #lemonwater #detoxyourbody #healthyhabits #hydrate #purify #weightloss #fitness #goodforyou #fitnessevolution

. Holy Guacamole its Cinco de Mayo which just happens to fall on Taco Tuesday .... Cinco de Mayo is an annual celebration held on May 5. The date is observed to commemorate the Mexican Armys victory over the French Empire at the Battle of Puebla, . . It is also great excuse to enjoy the Mexican Food I love! . . I absolutely LOVE Mexican food! Authentic Mexican dishes are rich with healthy ingredients such as avocados, beans, limes, tomatoes and savoury meats . . Even if you are a vegan or vegetarian, You will find a wide variety of vegetarian dishes that are delicious and bursting with flavour . My kids love Mexican food too. Their favourites dishes are Tacos and fajitas. Go figure. . One of my favourite dishes isnt a dish at all, its an appetizer. Although I put it on my salad and it makes the dish . . In moderation, guacamole provides many benefits from healthy fats to antioxidants. . . Avocados are high in fibre, aiding not only in digestion, but helping keep you full longer. Weight management is easier with choices that leave you feeling full longer. . . Here is the recipe for my favourite guacamole recipe: Ingredients: * 4 Med- large ripe avocados * 4-5 Tablespoons cup finely chopped cilantro * 1 Teaspoon garlic powder (not garlic salt) * Dash each of Kosher salt and ground pepper * 10-12 Grape or cherry tomatoes (halved) . . Preparation 1. Remove avocado fruit meat from the skin and pit 2. In a medium mixing bowl gently mash with a fork 3. Add balance of ingredients, mix and taste test 4. Add any seasonings based on your taste! 5. Serve with your favorite tortilla chips and salsa or throw it on your salad. . . The picture of my salad is what I ate on the daily in Mexico . . . Whats youre favourite Mexican Meal? Comment below Enjoy! . . . . #tuesday #cincodemayo #tacotuesday #mexicanfood #mexico #yummyeats #healthyfood #flavour #delicous #guacamole #avocado #healthyfats #fiber #nutrition #yummy @ Fitness Evolution Brooklin

. Its FRIDAY, and its going to be a gorgeous weekend! . .... Sunshine always makes me happy. You know how else makes me happy? . . Baking healthy treats for my kids to enjoy. . . Here is a Snack-Treat, you and your kids will love. . . Banana Bars with Chocolate Chips . . The reason why I love banana recipes like this one is because bananas allow me to sweeten the recipe naturally. . . ** Note - I also used Swerve Sugar instead of brown sugar, which is made from ingredients found in select fruits and starchy root vegetables, and contains no artificial ingredients, preservatives or flavors. Its zero-calorie, non-glycemic and safe for those living with diabetes, since it has no effect on blood glucose or insulin levels . . . Ingredients . 1 cup mashed ripe banana about 3 medium bananas 1/3 cup Swerve Sugar 3 tablespoons unsalted butter melted and cooled to room temperature 2 tablespoons unsweetened almond milk or milk of choice 1 large egg 1 teaspoon pure vanilla extract 3/4 cup white whole wheat flour 1/2 teaspoon baking soda 1/2 teaspoon ground cinnamon 1/8 teaspoon ground nutmeg 1/4 teaspoon kosher salt 1/3 cup plus 2 tablespoons dark or semi-sweet chocolate chips divided . . 1. preheat the oven to 350 degrees F. Line an 8x8 inch baking pan with parchment paper so that the parchment overhangs two opposite sides like handles. . . 2. Mash the bananas in a mixing bowl. Double check the measurement to ensure you have 1 cup. Stir in the sugar, butter, milk, egg, and vanilla until well blended. . . 3. In a separate bowl, stir together the flour, baking soda, cinnamon, nutmeg, and salt. Add the dry ingredients to the wet ingredients. With a wooden spoon or spatula, stir to combine, stopping as soon as the flour disappears. Fold in 1/3 cup chocolate chips. . . 4. Scrape the batter into the prepared baking pan. Sprinkle the remaining 2 tablespoons chocolate chips on top. Bake for 16 to 20 minutes. Cool and enjoy . . . . . . #friday #fridayvibes #friyay #foodforfoodies #foodiefriday #bananabread #chocolatechip #delicous #healthytreats #kids #snacks #snacktime #nomnom #nutrition #fitnessevolution @ Fitness Evolution Brooklin

. Its Monday, a perfect time to remind yourself that you can achieve anything you are willing to work for. . .... All is takes is a decision that YOU are going to either do something or STOP doing something. . . Since December 2019, I was training to compete in another fitness show. . . 16 weeks into training, my show was cancelled. So Ive Ive had to switch gears. . . Being motivated by setting specific objectives, Ive decided to work towards another goal. . . For the next 8 weeks, I will be focused on gaining strength, growing my Glutes and hitting some personal bests with my deadlift, hip thrust and squats. . . I am very blessed to have a home gym that allows me to achieve this goal. . . Currently, Im on block one, week two of my 8 week program. Last week I could hardly walk. . . Its the kind of pain I love and focusing on a particular goal helps keep my mind right . . . . . New day. New goals. New thoughts. Attitude is everything. Lets do this . . . . . . #mondaymotivation #mandymonday #monslay #goals #strength #deadlift #strong #strongwomen #fitness #motivation #achieveyourgoals #achieve #growthmindset #decide #commit #evolve #fitnessevolution #personaltrainer #youthtrainer #durhamregion #brooklin

. Asparagus season is almost here, and Im super excited for it .... It is one of my favourite vegetables and I eat it almost daily! . . Lately Ive been air frying it, which makes the tips get a little crispy. #asparagusfries . . I usually sprinkle garlic powder and red pepper flakes on before air frying. onces its crisp and cooked, I squeeze half a lemon on top. Its delicious . . Besides being a delicious, asparagus is packed with nutrition. . . Its low in calories and fat, but high in fibre, antioxidants, vitamins and minerals, including iron, folate, copper, beta-carotene, various B vitamins and vitamins A, E, C and K. . . Here are some reasons why you may want to include more Asparagus into your life . . It can help with weight loss and stabilize digestion. Low in calories and contains lots of fibre and protein. Both can help you feel satiated, and keep you full longer. . . 1 cup of cooked asparagus has about 40 calories, 4 grams of protein, 4 grams of fiber and 404 milligrams of potassium. . . Natural diuretic - It contains high levels of the amino acid asparagine, which serves as a natural diuretic. Increased urination not only releases fluid but helps rid the body of excess salts. . . Detoxifying - rich source of glutathione, a detoxifying compound that helps break down carcinogens like free radicals. Glutathione also helps slow the AGING PROCESS, and helps protect skin from sun damage. . . Pregnancy health- contains a significant amount of folate which is can decrease the risk of neural tube defects . . Why does Asparagus make Urine have a distinct odour? . . Asparagus is the only food to contain the chemical Asparagusic Acid. When digested, it breaks down into sulphur-containing compounds, which have a strong scent. Whether you can smell it or not, there are no harmful effects. . . Roast, grill or air-fry. This will help preserve the nutritional content. Boiling in water can deplete the vitamins and make your asparagus mushy. . . . . . . #friday #fridayfood #fridayfun #asparagus #food #nutrition #healthyfood #fitness #musclefood #burnfat #strong #eat #eathealthy #fitnessevolution

. Hi Happy Wednesday, and happy Earth day! . .... With many people working from home, and less cars on the road, planet earth is starting to heal . . Another positive of working from home is the ability to get an amazing workout in, just by using the stairs . . . Stair climbing will crank up your heart rate, help burn fat and engage your glutes, hamstrings, quadriceps and core more intensely than you would treading on flat ground. . . While there are fitness benefits to keeping your heart rate elevated for longer, you will burn the same calories breaking it up as doing it all at once. . . If breaking things up suits your schedule better, then that is what you should do. #cumulativeeffects . . You can break it up into 10 minute blocks; do it before work, at lunch and after work for a total of 30 minutes. . . You can use the stairs for an AEROBIC workout; jog up and walk down, skip 2 stairs at a time or hop all the way up and walk down. . . Or you can use the stairs to do some STRENGTH TRAINING; push-ups, dips, step ups or lunges. . . Get creative, work hard and work at your own pace! . . . . #wednesdayworkout #wednesdaygrind #midweekmotivation #wednesdaymotivation #stayhome #workoutathome #stairs #stairworkout #humpdayvibes #wednesdayhumpday #glutes #gluteworkout #decide #commit #evolve #fitnessevolution #

. If you dont have a plan and leave your food choices to chance, chances are good that those choices will fail you . .... Without planning you leave yourself at the mercy of impulse. . . Even worse eating haphazardly makes it impossible to establish a base line so you can track your progress or troubleshoot problems. . . A meal plan is your dietary goal for the day. Planning it out and having it written down on paper is one of the most powerful strategies you can use to help you reach your fitness goals. . . Why? Because it is specific to your goals, it is predictable taking out any guess work and with consistency, you will reap huge rewards. . . Meal prep like a boss!! This picture is from one my clients. She is a #bossbabe and is extremely organized. @hipolitofam . . Like so many of you, she is a busy working mama. Working from home while her husband and two kids are present. . . In an effort to make the most of her time, she plans for success and preps her meals for the week on Sunday . . Her smoothie recipe is shown here, all ready to go in old soup containers. Ready for grab and go in the morning. All she needs to do is add unsweetened Almond milk, protein powder and blend . . . Im challenging you to do the same. Take this time you have at home and start creating HEALTHY HABITS . . Eating healthy foods everyday taps into the POWER OF HABIT . . Here is the Smoothie recipe if you want to try it out. Smoothies are a fantastic way to start your day. . . Packed with nutrient dense food and easy to sip on while your at your desk or on your way to work. . . Green Power Smoothie. (386 Calories C39g/P32g/F13g/Fiber 10g) . 2 cups of Unsweetened Vanilla Almond Milk *add water to desired thickness 60 grams Avocado 1 Cup of Pineapple 2 cups spinach 1 scoop Vegan Vanilla Protein powder (keep calories around 110-130) OR any protein powder you desire . . Blend and enjoy . . . . . . #mandymonday #motivationmonday #plan #planforsuccess #mealprep #mealprepideas #mealpreplikeaboss #mealplanning #smoothierecipes #nutrientdense #nutrition #decide #commit #evolve #fitnessevolution #evolveyourself @ Fitness Evolution Brooklin

. . Whats going on friends?! Just checking in! . .... I hope youre all doing well and keeping safe. . . I just wanted to let you guys know that Im thinking of you! . . I miss all of my clients terribly and to be honest, I feel like a piece of me is missing. . . To say I cannot wait to get back to training my clients in person, is an understatement! . . However, Im focusing on the positives and the other loves of my life; my husband and being a mom to my 2 amazing kids. . . We are getting the hang of the online learning process. Thank you to all the teachers who are making this process fun and easy for the kids so they can continue to learn . . . Before this pandemic, life was so busy that I was missing messages, forgetting to do things and missing time with the people that are the most important. . . Now that we have all been forced to slow down, I have been reminded thats its okay and absolutely necessary to slow it all down. . . . I am also enjoying the little things; Slow walks with my kids, enjoying nature, playing cards and board games, asking my kids what they wonder about, calling my parents and friends more, enjoying sunrises and sunsets. . . We must NEVER forget to enjoy the little things, because once things go back to normal, theyre never as little as we think! . . I am grateful for this time with my family, it will be a time none of us will ever forget. . . . Stay well and stay safe friends. Wishing you a strong day!! . . . . #friday #grateful #gratitude #time #purpose #mindfulness #liveonpurpose #whatsgoingon #checkingin #covid #isolation #health #wellness #fitness #fitnessmotivation #personaltrainer #nutritionist #decide #commit #evolve #fitnessevolution #

. . Good morning and Happy Hump day . .... Youve heard it a million times- eat more fruits and vegetables! . . Enter Pumpkin Spice Protein Pancakes. . . While commonly viewed as a vegetable, pumpkin is scientifically a fruit, as it contains seeds. That said, its nutritionally more similar to vegetables than fruits. . . Beyond its delicious taste, pumpkin is nutritious and linked to many health benefits. . . First, the bright orange colour means pumpkin is loaded with Beta Carotene. . . It is also loaded with Potassium. In one cup of pumpkin, there 564mg of potassium, only 100 calories and 8 grams of fibre! . If you didnt know, Potassium is the third most abundant mineral in the body. It helps the body regulate fluid, send nerve signals and regulate muscle contractions. Important for working muscles . . The high fibre and high water content of pumpkin makes these very filling, Keeping you full for longer and hunger at bay . . A clever way to sneak this superfood into your diet is adding it to your pancakes of course! . . It will significantly increase the nutrient density of your pancake and it will actually make them taste even better!! . . Here is the recipe full of powerful Ingredients: . 125 grams of pure canned pumpkin (NOT pumpkin pie filling ) 200 grams of liquid egg whites 45 grams of oats 2 teaspoons of cinnamon 1 teaspoon of vanilla extract . . Blend all together to form a batter, make one big pancake or a few smaller ones. Top with whatever you enjoy . . . Calories - 337 calories| C 51g | P 27g | F 3g | Fibre 10g . . Think of food as fuel and the building blocks of health and muscle. An opportunity to nourish, build and energize your body. . . . Food is your solution. Not your problem. . . . #wednesday #breakfast #breakfastideas #powerfood #pumpkin #pumpkinpancakes #foodisfuel #buildmuscle #nourishyourself #energizeyourlife #proteinpancakes #nutritionist #fitnessevolution @ Fitness Evolution Brooklin

Here is some inspiration for your Monday Morning . . Meet Amy, she is a mama of 2 and works full time as a Respiratory Therapist ... . . She is specially trained to treat people with breathing problems. Amid the coronavirus pandemic, her role is busier than ever. . . However, throughout all of this uncertainty, Amy has remained steadfast in her goals. . She knows the importance of taking care of herself first. . . After 7 weeks of being of eating clean whole foods, including all macronutrients that are specific to her goals, Amy has lost 14lbs . . . She has also reported feeling better about herself and more energy to face her long shifts at the hospital . . . Amy, you look amazing and Im so happy for you! Thank you for all you do. I am tremendously grateful for you and every single front line worker who is working so hard to keep us all healthy and safe . . Giving up on yourself can be easy when you dont have a plan, a goal or someone youre accountable to. . . . . . #mondaymotivation #inspiration #goals #consistency #planforsuccess #staystrong #stayhome #thankyou #covid #weightlossjourney #health #fitness #fitnessmotivation #decide #commit #evolve #fitnessevolution # @ Fitness Evolution Brooklin

Happy Soccer Saturday! . I wish! .... . Typically Saturdays consisted of Matteos soccer game in morning, Mias soccer practice in the afternoon and then Matteo would do pick up soccer after dinner. . . Now, we just train! . . Without question, one of the most exciting and appealing aspects of sport is athletic speed. . . However, for my kids, my approach is multifaceted- Im not training them for top end linear speed. . . Instead, the ability to be elusive and quick with the ability to decelerate, change direction if necessary, and accelerate out again. . . Breaking up the skills into fundamental movements; deceleration, acceleration, change of direction, and combination movements will ease the complexity training. . . Deceleration - reducing speed and/or minimizing momentum in a particular direction. . Acceleration- transitioning the body from a complete stop or a slower speed to a faster speed. . Change direction - involves altering the direction at which the body is accelerating. . . Combination skills - incorporate some or all of the preceding three to improve athletic performance. . . The focus of any program for a youth athlete involved in sport, should aim to develop or improve these skills. . . In this way, the athlete will grow and develop OPTIMALLY with close attention to movement mastery, and reduce change of injury at the knee or ankle. . . Here are some videos of Matteo demonstrating the speed and agility drills that are easy to set up for your youth athlete. . . I have also included a hurdle hop series that will help improve motor coordination and balance. Both will help build the fundamental skills the youth athlete needs to improve all aspects of speed and agility . . Enjoy

. If only my week looked as calm as this picture. I much prefer pen to paper or holding an actual book. All of this online learning for my kids has me feeling a little overwhelmed. .... Virtual high five to all the moms and dads that have helped their kids thrive this week. . As schools and work places go remote, many parents are struggling to keep children healthy, occupied and continuing to learn through this crisis - often juggling work obligations at the same time. . . Here are some tips to help calm anxiety, manage stress and keep the peace. 1. Keep routines in place- sticking to a regular schedule is key. The consistency and structure are calming during times of stress. . 2. Stay active as a family - build in activities that help everyone get some exercise, socially distancing of course. Go for a family walk or bike ride . . 3. Encourage a creative mind - play family board games, bake or do crafts. This helps keep kids minds busy. . 4. Manage your own anxiety- this is a big one. Stay informed with the news but its a good idea to limit consumption of news and social media as it can feed into anxiety. . 5. Stay in touch virtually - socializing plays an important role in regulating how you feel. Keep your support network strong. Arrange virtual play dates for your kids or set up video calls for them to talk to their cousins or grandparents. Its helps them feel close and connected to those they care about. . Remember, BE KIND to yourself. We all want to be our best parenting selves as much as we can, but sometimes your best self is loosening the boundaries you have set for your kids, ... just a little bit. . . . . I realize that my chaos this week is not even close to what some people are dealing with. . . I am tremendously grateful to the people serving on the frontlines of COVID-19 in essential services. This includes healthcare workers, first responders, grocery store clerks, gas station attendants, postal employees, delivery drivers, auto mechanics, and so many more. . . THANK YOU for all you do . . Wishing you all a safe and Happy Easter . . MUA - ALL MADE UP @mariannedixon . Photography- Jennifer MacCallum Photography . . #goodfriday #grateful #thankyou #frontline #parenting #healty #covid #easter

. Vanilla Birthday Cake Protein Pancakes . .... Whats better than starting your day with high protein birthday cake pancakes? . . Im pretty sure I would have eaten cake for breakfast everyday growing up if my mom let me. . . Vanilla cake with vanilla icing is one of my favourites. Eaten only on special occasions, of course. . . These pancakes are macro friendly, low in calories and delicious . . Ingredients: 1 scoop of Vanilla Birthday Cake Protein 1/3 cup of egg whites 1/2 teaspoon of baking Soda *mix well and pour into frying pan. *made 2 pancakes and topped with Light cool whip . . 211 Calories - C13g| P34g| F2g . . Can top with fruit and syrup if desired . . . . @perfectsportstm #wednesday #proteinpancakes #protein #birthdaycake #yummy #breakfastideas #dieselprotein #nutrition #macros #caloriedeficit #caloriecounting #fitnessevolution @ Fitness Evolution Brooklin

. Strength grows in the moments when you think you cant go on but you keep going anyway. . .... The uncertainty of our time right now makes it very easy to give up on yourself. . . I believe that NOW more than ever, its absolutely necessary to take care of your mental and physical health and wellbeing. . . Accomplishing small goals you have set for yourself, boosts happiness, self esteem and strengthens purpose and focus. . . Since January, Nicole has lost a total of 19lbs and 12 of those pounds were lost in the last 6 weeks. . . I have focused Nicoles diet on nutrient dense whole foods, lean proteins, healthy fats and eating smaller meals throughout the day. . . Here is a testimonial from Nicole: . Although health and fitness have always been important to me, these days it is at the top of my priority list. Staying accountable and motivated is certainly hard during these weird times we are facing but it has helped me stay mentally healthy and positive while I continue to work towards my goals. . . Mandys support and guidance throughout my journey has been amazing, especially these last few weeks. I cant wait to get back into her gym when all of this is over with, it will definitely be one of the first places I go!! . . Nicole, I am so proud of you for continuing to persevere when things got tough. Being able to make progress when you are challenged is a winning mindset. You will look back at this time and be so proud of yourself that you didnt quit . . . . #motivationmonday #monday #inspiration #empoweringwomen #strength #strongerthanyesterday #perseverance #pushyourself #mindovermatter #positivevibes #positivemindset #yougotthis #winningmindset #decide #commit #evolve #fitnessevolution @ Fitness Evolution Brooklin