Fit U Today

https://fitutoday.personal-fitness-trainer.ca/

https://www.fitutoday.com/ Tweaked the website, let me know what you think!

Looking for fresh ways to stay in shape? Join to get a week of express workouts that are each less than 15 minutes. An express workout is fast enough to squeeze in over your lunch break. It’s simple enough to do from home, a park or almost anywhere. Use these two weeks to freshen up your regular routine, get some new ideas and stay in shape.

My client of 70 years young putting in work! Book your Free Fitness Consultation at www.fitutoday.com!

Did the stairs with this on, it actually helped filter all the allergens out. Feels great to be back in action. If you are struggling with your exercise routine or would like a fully customized exercise program DM me. Fitness Made Simple!

Cardio time!! Don’t forget virtual training session and my own training app to help you stay on track. DM to get started !!

https://shoutout.wix.com/so/f9N89qECK

Become a member of FIT U Today for as low as $30.00 month and get access to customized workouts and our own fitness app! Click the link to see all membership packages https://www.fitutoday.com/plans-pricing

My beard is out of control !

Visit https://fitutoday.personal-fitness-trainer.ca for more!

When you stress eat, you’re using food to solve a problem. Only it’s a problem that food can’t solve. What’s more, most people who experience emotional eating ...feel trapped and guilty afterward, which just perpetuates the behavior. So whether you’re a coach trying to help clients with their stress eatingor you’re looking for solutions for yourselfwe have three not-so-obvious strategies that might help ==> http://ow.ly/6NwG50zejBe

It’s cardio time

Happy Easter! Get it in today !

It’s not the stairs but it’ll do!!

Cardio lardio time Are you struggling to keep up or want to get started ? Become an online member for less than a dollar a day! DM for details! Coach Nico

DM me if you have questions about how to do this. Coach Nico Alfieri

Brand New!!!! I have my own fitness app to help you stay inshape during these unprecedented times!

Post workout shake #vegasportprotein

Time to hit the stairs

3 minute grab and go lunches...who's interested? Make work lunches count!

Whatever your intention is for 2020, Medcan is committed to support you on your journey to positive, lasting change to live well, for life. For over 3 decades, ...Medcan has helped individuals, families, and organizations to achieve their health and wellness goals. You can always count on us! To set your Intentions and stand a chance to win *5 complimentary Health Coaching sessions, Please visit www.medcan.com/intentions #MedcanLivewell #Intentions2020 #NewYearRevolution #HealthCoaching #Health #Wellness #Lifestyle

Im looking for 15 people who like this page that want to train with me twice a week for a year? PM me. Let’s make 2020 your year!

Happy New Year! Do you want to lose 10-15lbs? Dread going to the gym?... Confused where to start? Have internet and email? If you said yes to any of these questions say yes to joining my 12 week Online fitness and health challenge. You have the power to improve your health! I will teach you how ! Message me for details Coach Nico

Movember update Day 29

Movember update day 22

Never stop learning and investing in myself and business! Thank you @exercisetherapyassociation for sharing your game changing course ! Looking forward to level 2!

Some days, you just don’t feel the mojo. Some days, you feel more like Jabba the Hutt than Chuck Norris. You’re not . . . inspired. Well guess what: Neither are... we. Three big lies of healthy living There are three insidious myths about exercise and good nutrition and good habits in general: Lie #1: You have to be inspired to do good habits. Lie #2: You should always be motivated to do them. Lie #3: Experts are always motivated to do them. Nope. Even for PN pros, there is no such thing as permanent motivation. You will not always be motivated or inspired. You will not always feel flow. Motivation comes and goes. Some days that motivation will be totally MIA. But it doesn’t matter. You don’t need motivation nor inspiration to have good habits. In fact, what differentiates an expert from an amateur is not motivation . . . but action. Experts hunker down and find ways to get the job done, regardless of how they feel. Action before motivation We assume that motivation and inspiration in other words, a particular mental state come before action. Sometimes that’s true. Most of the time, it’s not. Action usually comes before motivation and that desired mental state. For instance, let’s say one day you decide to go for a walk. You’re not really inspired per se, but your brain feels fuzzy and you want some fresh air. At first, you just sort of clump along, staring at the ground. After 5 or 10 minutes, the brisk breeze starts to clear the cobwebs. You stand taller and breathe more deeply. Your stride lengthens and your hips loosen up. Now you’re walking proud. You have direction. The movement is actually giving you energy. After 2030 minutes, you finish that walk on a high. Your brain fuzz is gone, replaced by crystal-clear thoughts. Your body is energized. You feel re-engaged with life and the universe. Now you’ve found that motivated mental state. What changed? You acted first. The 3 Ss Motivation and inspiration are like cats: They’re fickle in their affections, and they tend to disappear when you want them around. You can’t depend on cats. Nor can you depend on motivation and inspiration. At PN, we depend instead on the 3 Ss: Structure Structures are the things and environments that surround us, and the things we put in place to ensure that things get done. For instance: structure systems scheduling Have a daily or weekly routine that helps you stay organized. Look for a gym that is convenient and on your way home from work. Make sure your kitchen is full of healthy food. Ask yourself: What needs to be around me in order to help me achieve my goals? Then build those structures. Systems Systems are the processes and practices we use to make things happen. For instance: Ask yourself: What needs to happen for me to be effective? What processes and practices need to be in place? Then create and do those things. Have an evening ritual of packing your gym clothes. Or have a morning ritual of making your food for the day. Start your workout with the mobility warm-up routine that prepares you to move comfortably and effectively. Scheduling You don’t just wait for the morning when you feel like going to the dentist. You book an appointment. Likewise, we don’t just wait till inspiration strikes we book a time to hit the gym. We know that at 5 p.m. on Monday, we should be pumping some iron or pounding out the miles at the track. Book your fitness and nutrition just like you book any other appointment. Make it a time priority, put it into your calendar, and stick to it. Habits and the 3 Ss You may notice that the 3 Ss are just habits. Gee . . . where have you heard about habits before? Winning is a habit. Unfortunately, so is losing. Football coach Vince Lombardi Today, think about at least one of the 3 Ss. How could you make an S some kind of structure, system, or scheduling work for you? How can you make winning a habit? What to do today Until tomorrow, The PN Coaching Team Write your Owner's Manual This space is for you to reflect. Your answers will be captured in Your Owner’s Manual. Coaches often read your answers but don't always respond. Be sure to reach out to your coach if you want specific feedback. How will you make one of the 3 "Ss" work for you? Understand that you will not always feel "motivated" to work out or eat healthy food. That’s OK. Neither do we. 1 Take charge. Do something. Instead of waiting for motivation to act, act first in order to be motivated. Notice how your mental state changes after you act purposefully and meaningfully. Now YOU'RE in control of YOUR life. 2 Review the 3 Ss. What do YOU need to be your best self? Write your Owner's Manual: How will you make one of those Ss work for you? 3 Plan some PN-friendly meals today. Use your structures, systems, and schedules to help you. Then eat those meals, slowly and enjoy a job well done. This is an example of a lesson from my online coaching service. If you've found it helpful and would like to learn more message me .

Just most people think I’m crazy because I’m out here exercising in the cold. Many Canadians of all backgrounds fought for our freedom in conditions far worse than this. never forget.

This is where I was talking about !

Roasting some veggies Chef Michael Smith thanks for the inspiration #spicypepperonata

This is your friendly, mid-week reminder that there's so much joy to be found in slowing down. Tag a friend who’s always on the go.

"There’s an important distinction to be made between CICO (calories in vs. calories out) and 'eat less, move more.' But people, especially some CICO advocates, ...tend to conflate the two. 'Eat less, move more' only takes into account the calories you eat and the calories you burn through exercise and other daily movement. But CICO is really an informal way of expressing the Energy Balance Equation, which is far more involved. The Energy Balance Equationand therefore CICOincludes all the complex inner workings of the body, as well as the external factors that ultimately impact 'calories in' and 'calories out.' With this equation, 'energy in' and 'energy out' aren’t just calories from food and exercise. As you can see in this illustration, all kinds of factors influence these two variables. When you view CICO through this lensby zooming out for a wider perspectiveyou can see boiling it down to 'eat less, move more' is a significant oversimplification." Dive deeper into this complicatedand beautifulsystem: http://ow.ly/2aO050wVWJv

If you've heard about the ketogenic diet, you've likely also heard that this dietary lifestyle can help you perform better, live longer, and look great on the b...each. But can it really? The answer is... it depends. In this article, we take a deep dive into the ketogenic diet what it looks like in "real life"; who it might work for (and might not work for); and what this means for you or your client ==> http://ow.ly/HwXg50wV1Bm In the meantime, to give you a better idea of a keto diet in real life, here's a sample comparison to three other eating plans. Tag a friend/ client who’s curious about the ketogenic diet. See more

We're coming into that time of year again where many holidays and celebrations involve gathering together with loved ones over a delicious meal. So we though...t we'd share this #foodforthought and #PNExpertTip. It's one of our simplest, most effective, and sanity-preserving tools for eating no matter the time of year. This strategy helps you avoid overeating for two main reasons: ~ PHYSIOLOGICAL: It takes 15-20 mins. for your digestive system to let your brain know that you’re satisfied. Slowing down a meal allows that to happen before you overeat. ~ PSYCHOLOGICAL: When you slow down, sense into, and savor your food, you feel content with much less. This means you’ll eat less but enjoy what you’ve eaten more. Indeed, when eating slowly (and stopping at satisfied instead of stuffed) you can try all the delicious foods at your next social gathering without guilt or needing to work it off later. See more

Some say exercise can help manage depression. Sure, it’s worth a try in theory. But when you’re depressed, it can be hard to muster the motivation. Heck, just... getting out of bed is a victory some days. But here’s one simple yet effective strategy you can try to get you moving: take it step-by-step. This illustration, inspired by the workbook, Exercise for Mood and Anxiety Disorders, is another great example of an *easier* way to get yourself to exercise. See more

Ever feel like the body you want is always just out of reach? Like you’ll never quite be lean, strong, fit, or healthy enough? Or that there’s always someb...ody better than you? Here's the truth: everyone's comparing themselves to others. It's simply human nature. So what can you do if you find yourself comparing your body to others, like that person in the gym who's rocking 6-pack abs, or your friends, or an Instagram influencer? These three strategies can help. And for more practical ways to stop comparing yourself to others physically, check out: https://www.precisionnutrition.com/stop-comparing-yourself- See more

Big change in the weather since Tuesday, still got it in and done. @ Chedoke Stairs

A client isn’t just a body. They’re a complex human being with many dimensions. For instance, biological, psychological, and social factors can affect how w...e think and feel in a particular situation. If we’re not aware of how these factors are affecting our decisions, it might feel confusing, frustrating, and puzzling when we do things that don’t align with our goals. We wonder what got into us as we stare at the smoking ruin of an empty potato chip bag or greasy takeout container. The truth is, while our behvaviors may seem "spur-of-the-moment", the groundwork is actually laid several hours in advance by our daily rituals, habits, mindset, and automatic thinking. Behaviors such as over-eating are simply the last link in a long chain. If you can break the first link, you have a much better chance of never getting to that link. We use an exercise we call "Break the Chain." It's an awareness exercise that helps you, or your clients, discover what environmental factors, or chain of events, *helps* them. Download and try the full exercise for yourself, or with a client ==> https://www.precisionnutrition.com//break-the-chain-worksh See more

OPINION: A recent ad campaign suggests that we’re too busy hustling to cook. But we’re not busy we’re overworked and underpaid, and easy access to unhealthy food won’t fix that.

If you exercise regularly, you probably know that kickass workouts can leave you feeling like a million bucks. Here are just a few reasons *why* getting fu...ll-body movement in every day has us feeling like this. Hands up if regular exercise has positively impacted your health (mental, physical, or emotional). See more

This route includes going up and down a set of 300 plus stairs.

Starting tomorrow every Saturday morning at 10am

All set up waiting to take advantage of this great weather!! Come and get your sweat on!

I wanted to take this opportunity to thank you all for liking and following my page! Also, I wanted to let you all know about an exciting new program I'm offering. It's starting on Monday September 30th. I'm only taking a small number of people to keep up the quality of my services. 12 week Basic Train Program. -great for beginners or if it's been longer than a few years since you exercised... - affordable -daily emailed customized workout -daily emailed customized nutrition coaching -FB support group click the link below to ensure your spot!! https://www.fitutoday.com/plans-pricing ***Last day to register is Friday September 27th by noon. See more