Functional Lifestyle Coaching

Here is a science based article about the connection between alcohol consumption and gut health and inflammation. When your gut bacteria is attacked it can cause issues through the whole body!! Please take the time to read this article, it could possibly share some insight to why you may have some tummy issues!!! https://www.arcr.niaaa.nih.gov/arcr382/article01.htm

https://www.facebook.com/267217390632516/posts/561703021183950/ I saw this on a friends feed andni thought it would be very beneficial to share with you here

Hard work pays off and it shows with her progress. No this amazing woman is not where she wants to be but has come so far since we started our journey together. 60 years young and learning to love herself through ever obstacle in life, working on getting stronger and feeling better every day. I often hear that people feel they're too old to exercise but this girl right here shows its never too late to start a fitness journey. ... No you fing have to lift heavy, no you don't have to spend hours a day in the gym. A moderate workout plan a few times a week can make a significant impact on your everyday life and long term vitality and independence. Send a DM if you resonate with any of the statements made above and let's see where you want your life to take you. #ageisjustanumber #fitnessforeveryone #fitness #nutrition #personaltraining #coaching #independence #sustainability #functionalteaining #functionalfitness

Today's work was progression. Back to basics of a full body formula workout. SQUAT, LIFT, PUSH, PULL, GAIT working on building strength and muscular endurance is a blast when you're getting started on your journey....... No I am not new to lifting but when respecting ailments and underlying issues the weight isn't as important as the form and getting in those reps properly. We all have a baseline. Our baseline is our starting point. As we spend more time working on progression our baseline will improve and our weight will increase at a safe pace. When in doubt ask for help!! Reach out if you have some goals that you would like to reach. If you need help with understanding how to build a safe and effective workout or just some support! When you put your best foot forward there is no stopping you! #progression #overload #baseline #getstronger #feelbetter #bestgootforward #try #tryagain #consistency #fitness #nutrition #coach #personaltraining #allaboutyou

Looking to make some changes?? Looking to get healthier, whatever that word means in your mind... No ones journey to a healthy life style looks the same as the person beside you. ... Your journey is all about you and no one can put in the work to get there but you! Want to get started? What are you waiting for???

When you're trying to be consistent... write it down!!! Writing down workouts or recording what you eat in a journal can be one of the most beneficial tools you will ever have in your tool kit!!! When you write it down you are holding yourself accountable!!!... Write the list, take the picture, make the post..... Whatever it takes for YOU to stay on track and make the difference in reaching YOUR Goals!! Not sure what to make for your first goal??? Send a DM and let's have a chat about what you want to do for yourself to get healthier on your journey through life!!! #exercise #food #wellness #coaching #training #strength #cardio #trackit #journal #accountability #sustainability #change #beyourbestyou

Things are going strong around here and I cannot be more proud of all the fantastic people reaching out to allow me to help them change their lives!! It feels great to hear a new client express their gratitude in making their needs a priority for their success and continuing to help them grow and change to be the best version on themselves. Times available in your location and pr you can come see me for an assessment/consultation. ... When tou commit yourself to working with me, I will focus on your goals and build your routine to the things you need and enjoy to help you build great habits to guarantee your success. No it won't happen in a day, but one day at a time we can get you where YOU want to be!!

https://www.facebook.com/100002677831899/posts/2888618967904003/?d=null&vh=i I saw this and I had to share because exercise should always be this fun!!

One of the strongest held beliefs is that lifting weights will lead to a growth plate injury. This is a vulnerable area of bone that can be 2-5 times weaker tha...n surrounding tissues. A fracture in this area is a serious injuryhowever barbell training has NOT been shown to increase risk of growth plate injuries when proper supervision and technique instruction are provided. . This means children as young as 6 and 7 can start lifting without fear of sustaining a growth plate fracture and stunting their growth as long as technique is stressed, and proper weights are prescribed and good coaching is used. . It is even safe for young athletes to find their 1 repetition maximum (1RM) without fear of injury (again provided proper technique and supervision). The force an athlete sustains when performing a maximal strength test (such as a 1 RM squat) is actually less than what they would be exposed to on a daily basis in most other sports. . So, just as with any agelifting weights isnt bad for you unless youre doing it with bad technique and with improper weights. . If you want to read my blog that dives DEEP into this topic check out When Can My Child Start Lifting Weights pt 1 on SquatUniversity.com (linked in my IG bio today) _____________________________________ See more

When someone makes the decisions to benefit their lives with exercise, the little things can change so quickly. My new client in just three sessions has the confidence to now create and execute a workout safely and effectively between our sessions. I cannot wait to see her progress over the next few weeks. ... If you're looking to sleep better, less pain, and more energy to do more tujngs with the people you love, send me a DM and find out how you can achieve these things in as little as 30 minutes a day.

https://m.facebook.com/story.php?story_fbid=3161724460574921&id=100002121955326

I was talking with a woman about her journey with her trainer one day and food journalling came up. She was saying how her trainer told her to remove fresh berries from her breakfast cereal and i have thought about that advice every day since..... Why get rid of the berries? What does the cereal provide that the berries wouldn't? ... She is very happy with her trainer and her results and that is ok!! But why not choose the berries??? After sitting in college classes learning about what the food we eat does to our bodies I am very sadden to think there are times where a processed food is recommended over something whole! A piece of fruit is in its natural unprocessed form. Even better if you live somewhere where the fruit is picked and in your possession within 24 hours. Grains are hard on the digestive system of most people. Theyre harding to breakdown and digest and can often.lead to things like bloating and discomfort. No I'm not saying that you cannot eat it because ultimately the choice is yours but have you ever tracked what you ate and how you feel after? I think you'd be surprised if you tried it!!! #food #foodisfuel #foodforthought #nutrtion #fitness #coaching #lifestyle #youarewhatyoueat #wholefoods #balance #eatgood #feelgood #goodfood

Looking for accountability? Looking for workouts built to your ability? Do you think about how hard it is to change something in your lifestyle? Maybe you just think about these things and about how maybe you should do some of these things but you don't have the drive, energy or time to bother trying.... Send me a message and tell.me your biggest fears about working toward a healthier you. You get the choice to make changes in your life, i just tag along for the ride!

Cancelation policy going into affect as of today. Canceling a session with no notice will result in a charge of $20 No show will cost you your whole sessions fee!... Please let me know if you cannot make your commitment! I have to take time to accomodate for the kids! Thanks for understanding!!

Monday seems to be the day that everyone is excited to start their journey but what happens for the person who hasn't even taken the first few steps to building a successful plan?? Do you know how to be successful? How about starting by asking yourself why you have decided to start a health, fitness and wellness journey?... What is you big goal? What does the big picture look like in your mind? Got that? Do you know the answer? Great!!! Now... what steps are you going to take to get there so that you are successful? What is the first atep? If you have answers to one or all of these questions then you are on your way to a great start for a lifestyle change!! But what if you don't have all the answers right now??? Thats ok too! Do you know where to turn to for help?. If help is what you need send a DM or reply on this post what you're struggling with and we will try to help you move forward from wher you are right now! You are not alone and everyone struggles with making healthy choices and getting started! The key to a successful journey is knowledge and asking for help when you're not sure what to do next! Have a great week everyone!!

2 hours in the garden to start my day. A great way to get some aggression out cutting the dead limbs and the ones that hit you in the face when you're trying to mow the lawn. No to break it all down to yard waste and burn pile. Did you know that gardening as exercise can be just as good as a workout?... All the bending, ywisting, lifting and pulling are all the same style movements that should be included in a functional workout!!! Oh yes and can't for get the squatting down and standing back up!! Get outside and get moving!!!

Trying to get a workout in during the little one naps time always proves to be challenging. You get half way through it and they wake up and have to be right in your face helping you so like many you get frustrated and your first decision is usually to quit. Why quit? ... Accept the challenge. Change it up and use your workout as time to interact with your little. Added weight for hip press and pushups. An element of muscle control for dead bugs, leg raises and in amd outs. Challenging your stability and ability to hold a contraction for once then just a few seconds will prove deadly in the end! Try it! I promise you'll love the results!! #fitmom #toddlermom #naptimeworlouts #fail #mylittlecoach #motivation #babytraininer #workinprogress #somethinginsteadofnothing #challengeaccepted

Well seeing green spaces are available and we are allowed groups of up to 10... Who is up for some outdoor workouts? Early mornings before its too hot or in the evening when the sun goes down! My space, a public space or host your friends in your space! Doing group workouts gives you a few things to look forward to and benefit you a few different ways;... - social time - elevated heart rate - stress and anxiety relief - IT'S FUN!!! There's so much more!! DM and set up a time for your group or to find a group to join Available in Haldimand, Norfolk, Niagara and Hamilton

Looking to get some live one on one training sessions in? Now booking for next week! No one said it would be easy but I can promise it will be worth it! The more you train the more you save!... Outdoor group sessions are also available. Grab your workout partner of a few friends and we can do an amazing back yard training session!!! Send a message for rates and availability! Let's get moving!!

Not feeling yourself? Get moving! Felling depressed or anxious?? Get moving!... Have a bad day at work? Get moving! Craving junk food?. Get moving! Bored and frustrated? Get moving! Suffer from chronic pain? Get moving! I know everyone is sick of hearing it, you don't want to see another food or fitness post but its all true. Stress kills and exercise relieved stress. Anxiety and depression can stop you in your tracks but regular exercise can help take away those crippling symptoms. Exercising after having a bad day can help you relieve your frustration and put you in a better mood. When that junk food craving hits, exercising can rake away and distract you from that craving and rid you of boredom!! Chronic pain can lessen with regular movement! Sounds strange that using easy hurts can make you feel less pain but I promise you its True!!! Don't wait for bad news from the doctor tomale changes to be more active! Being active for 30 minutes a day can make a drastic improvement in how you feel everyday!!! Stop waiting! GET MOVING!!

Work it out Wednesday!! 10 squats 10 pushups 10 situps... 10 deadbugs 10 rounds Don't forget to warm up and stretch when you're done... rest when you need and have fun

With everything I've had going on physically I finally got a bike ride in towing a toddler without pain!! Wasn't the longest but I peddled the whole time and its better then the nothing I have done for the last two weeks! Small victories are the best in steps to achieving a goal. Some progress is better then not doing anything at all and not moving usually makes things worse not better!!... Make a goal for yourself this week! Do your best and stick to it! You are worth it

Are you a busy mom who struggles to eat breakfast in the morning? I know I am and I'm sure I'm not alone. Here's a quick and easy breakfast with not a lot of added sugar. 3/4 plain Greek yogurt ... 1 tbsp of your choice nut butter 1 cup of fresh blueberries Fueling your body doesn't have to be boring, repetitive or taste bad. The nut butter adds some sweetness to the plain yogurt and gets rid of the tartness and as you lower your refined sugar intake things just start tasting better on their own! The more you focus on natural whole foods the better everything begins to taste. All the added sugar masks the natural taste of food so when you remove it, things definitely don't taste the same as they always have. Looking to curve your eating habits? Do you suffer from chronic pain? Do you feel like you could shed a few pounds? Trying to feel your best everyday can definitely be achieved by zeroing in on those bad habits and creating some good ones!!! Message me for a food journal assessment and get started to fueling your body the right way!! #nutrition #fitness #noexcuses #knowledge #power #chronicpainrelief #itsallinthefood #nutritioncoach #yourenotalone #functional #lifestyle #youreworthit

Do you feel unmotivated and a lack of support through your journey to a healthier you? Is coaching something that you have thought about but it just seems like you have to be rich to hire a coach and be successful? Hiring a coach or personal trainer shouldn't have to be a deal breaker for you to stay committed to yourself and your goals!... What if you could fit coaching or training into your budget and not feel guilty. Pay for what you are going to need or use and not a one size fits all package for some crazy dollar amount! Personal Training in your home for $50 an hour with potential to save the more you train! Client guided coaching starting at $100 a month. This means your input matters! The more you interact with your coach the more successful you will be and the better your coach will understand how to help you! Fitness should always be about you, not what someone else thinks you should or wants you to do! It's your life and no one can do the work for you, so why not get the best support uou can on your own personal journey!!

As we get closer to things opening, I am working on my plan to get back to helping people reach their goals in person!! I will be offering in home personal training and group classes in different outdoor locations. The outdoor group classes are going to help so many people get moving in a non judgemental setting of like minded individuals. These classes are also going to give participants to give back and get a little something at the same time. ... Anyone who would like to participate in these fun group classes please send me a DM to get involved and find out how to take advantage of the benefits! Fair pricing, goal oriented workouts tailored to the needs of the individual as well as a group! What's better then getting moving? Getting moving with friends!!

Life's gotten in the way and I've been slacking on posting! I've honestly been avoiding my phone as much as I can!!!! Have some fun with this one 15 Alternating curtsey lungee with a squat... 15 sitbups 15 pushups (modified is fine) 3-5 rounds 20 squats feet together 20 boot strappers 20 alrernating side planks 3-5 rounds 100 jacks 100 pop squats 100 skaters You can do the hundred reps or for a minute each for 3 rounds!! Have fun and get sweaxy!

Anyone looking to find out why they are gaining or cant lose weight, or wondering how sugar affects the body should really watch the documentary. ..... That Sugar Film

Remember when doing at home workouts and you dont have the amount of weight you have in the gym, if you lift what you got like its heavy, your muscles will feel like you weren't missing anything. Working on muscle activation and contraction with great form will give you that soreness you're looking for! Give it a try and tell me what you think!!!

Determination is what gets you to your goal.... whatever that goal is, it's yours to oen and conquer Here's a little bit of cardio for your workout Wednesday if you're not sure what you want to do today!! 15 reps each and keep going!!! ... Rest of you need to, and push through as many rounds as you can, this will help you build endurance. You should complete at least 5 rounds!! Remember to complete both sides for a full rep Squat w knee drive Jumping Jack's Mountain climbers Pop Squats Burpees Situps Repeat!! Have fun with it! Put on your tines and get it!! If you're looking for some at home workouts to help you reach your goals or even some coaching for accountability and support, send a DM and get started today!! #homeworkouts #coaching #accountability #exercideismedicine #foodisfuel #functional #sustainability #notimelikenow #discipline #motivation #determination

One of my coaching clients is making great progress with her eating game! Shes really buckled down and utilized the tools she has for accountability. Yes as her coach she is accountable to me, but more importantly she is learning how to be accountable to herself which is so much more important. Progress isn't about how quickly you reach your goal, it's about the steps you take to get there and the things you learn along the way.... #fitness #nutrition #coaching #accountability #foodisfuel #beyourbestyou #loveyourself #youdeserveit #healthandwellness #functionalability #independence #sustainability

Here's a fun and quick workout

Runners, or would be a runner if it wasnt so... Well what if there was a way to make running effortless and enjoyable! What if I told you there are ways to make you faster? ... Did you know theres a technique to make running more enjoyable and make your body more efficient? Send message amd we can set up am online assessment, to see of your mechanics are making running more difficult then it should be!!

Have a read then click the link to go to his video... its long and no I don't want you to buy any products, just be informed about what happens to the body because of what we eat!!! If you suffer from pain and/or chronic illness of any kind you will learn a lot from watching the video!!

Do you know what the biggest contributors to chronic pain and inflammation are? Do you know that one of these things are more addictive to the brain then cocaine and probably 90% of the population intake this thing in extreme amounts every single day of their lives? Did you know that by a few changes to your daily lifestyle can make a significant impact on the risk factors that you are born with that make you more likely to end up with chronic illness???... I often here people say that lifes to short to not enjoy every minute of what life has to offer, but for you to really enjoy life, being independent, in optimal health and feeling overall wellness is what is really going to enjoy life. Stop waiting for the doctor to push you into lifestyle change, send a message to find out what few good habits you can build to save you from an eternity of doctors visits and prescription refills!

Today is a day for elevated trail leg!!! Lateral squat left (right leg trail) Split squat left (right trail) Lateral squat right (left leg trail)... Split squat right (you get the point lol) Boot strappers 20 x 3 at least go to 5 if you can Pushups High plank opposite knee to elbow alternating Pikes High plank alternating adductor taps ( cross leg under with leg straight and tap toe) Praying crunches In and outs 15-20 each 3 rounds (ouch) Have fun, it's a killer!

What are some plans and goals for your next few weeks of social distancing? Workout goals? Food goals? Self sustainability goals?? Let's see them!!! You never know who you could help motivate, or who is struggling and could struggle less hearing the ideas of others Let's have some fun with it! If you're struggling, what are you struggling with.... maybe someone has been where you are and offer some suggestions of what has helped them!!