Glow Fitness Ltd

Mamas! Listen up! When you have a child your body goes WTF! Seriously! It took 40 weeks to cook that baby, it’s going to take some to recover. So instead of worrying about baby weight (which I know can be hard), worry about feeling good. Focus on mental health, rehab (pelvic floor and abdomen), sleep, bonding with baby, bonding with other moms, and just trying to adjust to this new life. The weight will come off eventually...focus on healing your body! #personaltrainer #fitnesscoach #ymm #fortmac #fortmcmurray #ymmfitness #postpartumbody #postpartumjourney #wonentrainers #momswholift #postpartumtrainer

Getting in some much needed activity on this beautiful afternoon. #personaltrainer #fitnesscoach #kidscoach #activefamily #ymm #fortmac #fortmcmurray #ymmfitness #activemom #strongkidsarehappykids #womentrainers

Hi friends. The province has shut down indoor training effective today for a minimum of two weeks. This pertains to hotspot areas, which includes Fort McMurray. This includes my services as well

A couple of years I ago I attended a childhood anxiety course. The facilitator stressed the importance of children participating in risky play. It helps them develop physically and emotionally, as it helps them learn how to problem solve. I couldn’t have agreed more! This video popped up in my memories today. It’s from April 2017, my daughter would have been 4.5. I have always allowed my kids to engage in risky play. Lots of times I encourage it (demonstrated here LOL.). ...When I allow my kids to test their boundaries and try something new I can see the pride and confidence radiating from them. Wow I did it Mom!. Now granted there are somethings I don’t allow, for example I wouldn’t allow my son to ride his bike down the slide at the park...that would have been a trip to the emergency room. My kids are strong and are very confident in their physical abilities. So don’t be afraid to allow your kids to test their limits (as long as your comfortable with it). It’s a very important developmentally. #personaltrainer #ymm #fortmac #fortmcmurray #ymmfitness #strongkidsarehappykids #strongkids #activefamilies #kidscoaching #kidscoach

Pssst...this bulge in the picture...it’s not their abs...it’s a Diastasis Recti. If you see this, it needs to be healed and corrected. It’s NOT a good thing. Send this person to someone who can help! This applies to women AND men. #personaltrainer #fitnesscoach #ymm #ymmfitness #fortmac #fortmcmurray #diastasisrecti #diastasisrectirepair #momswholift #activemom #womentrainers

Protein smoothie bowl....so yummy!!! #personaltrainer #fitnesscoach #ymm #fortmac #fortmcmurray #ymmfitness #fortmcmurrayfitness #womentrainers #momswholift #activemom #breakfast #premierprotein #eatbreakfast

Welcome to another episode of What is your midriff saying? So let me start out saying that these posts are not to shame but to educate. Everyone has a different and beautiful body! They just hold clues about what’s going on. Why might something hurts, or doesn’t function properly, and these aesthetic clues help find the answer. Ok here I talk about over dominant external obliques. Do you have nice defined upper abs and nothing on the bottom half? This is most likely w...hy. We need to get everything strong! This can be challenging, especially for those c-section mamas who can’t feel anything. Take a read and see if this is you. Here are the strategies I would take to help fix this. #personaltrainer #fitnesscoach #ymm #fortmac #fortmcmurray #ymmfitness #fortmcmurrayfitness #ymmmoms #activemom #momswholift #abs #postpartumbody

I don’t think anyone can fully prepare for what having a child is like. There where things I couldn’t believe...it wasn’t all rainbows and warm feelings. I didn’t even recognize myself when I looked in the mirror Check out Shannon Young’s Instagram post, she did a really great job discussing postpartum body image. She is a local therapist who specializes in women’s perinatal mental health. https://www.instagram.com/p/CNA54copI1t/?igshid=9gf5yqntfk7s

As promised here are some of the exercises from my morning workout Ok so I really targeted my left side. I need to get that strengthened up to get my body back into balance. Lateral squat walk with band (only to the left)... Left lying knee lifts - working those lower abs TRX Lateral jumps Left side plank while breathing under brace - this really intensifies a core workout! Deadlift with my right thigh in a band - this is keeping my right hip from wanting to rotate forward Left leg extension Booyah! Felt great! Actually extra great since the kids are back to school lol! #personaltrainer #fitnesscoach #ymm #ymmfitness #fortmac #fortmcmurray #strongmom #momswholift #activemom #womentrainers

I have got a twist going on in my pelvis! Check out the difference in my feet! I started feeling this last week. We have been skiing a lot lately and I am totally right dominant (even though I am left handed - fun fact!). I am constantly engaging the right side of my pelvis and lower body while I am skiing. Now I have got a muscle imbalance going on, the right side of my pelvis is twisting to the left. What I have is called a left AIC pattern. So why do I care about this?... Well it will lead to other muscle dysfunctions and problems...mostly the back (mechanical scoliosis!). This will then move along the kinetic chain and play mean tricks. Anyhow I did compete a workout this morning to help with this. I will post it later after I edit....so stay tuned! #personaltrainer #fitnesscoach #ymm #fortmac #fortmcmurray #ymmfitness #momswholift #activemom #strongmom #ymmmoms #womentrainers

When your mom is a personal trainer! Posture, posture, posture! This is important for kids too! #personaltrainer #fitnesscoach #backhealth #ymm #ymmfitness #fortmac #fortmcmurray #strongkidsarehappykids #strongkids #activefamily #womentrainers #momswholift #kidscoaching #activemom

Can you contract your abs?! If you can’t contract your abs, trust me you are not alone! I see this a lot....and in everyone! Men, women, postpartum women, clients who have worked out for years. Watch my video on how to do it and what it should feel like. #personaltrainer #fitnesscoach #ymm #fortmac #fortmcmurray #ymmmoms #ymmfitness #womentrainers #momswholift #activemom #movementismedicine #coreworkout #corestrength #getoffthecouch

Yesterday’s workout! Jumping movement, glutes and back. Ummmm yup my bootie is feeling it today lol. Listen to the end....there is a bonus explanation of how I jump without leaking! Circuit 1 - Lunge jumps - Kickbacks... - Angel wings Circuit 2 - Skaters - Side wall squats....these are an EXCELLENT glute exercise! -Kneeing split rope pull downs Circuit 3 - Long jumps - Hip thrusts - feet elevated (this gets you a bigger contraction when you can get the glute lengthened) - Facepulls #personaltrainer #ymm #gluteworkout #fortmac #ymmfitness #fortmcmurray #ymmmoms #womentrainers #momswholift #activemom #getoffthecouch

Let’s talk breathing!!! Learning how to breath properly has changed my life....thank you Dr Sarah Duvall! Honestly! If you aren’t breathing properly everything just kind of falls apart. How should we breathe? We should breathe in a 360 breathing pattern. So a little bit of breath in the chest, a little bit of breath in the belly and lateral rib movement. Since incorporating this in my programs I cannot tell you how many people do not have lateral rib movement. I assess... this on everyone now. Why is this important? Well it’s how our bodies are meant to work. When we breathe our ribs are supposed to move up and down (think of a bucket handle). This is what helps keep our core strong, especially those deep transverse abdominus muscles. We need lateral rib movement for Diastasis healing and to stop leaking as this helps with intra- abdominal pressure. This is also important for EVERYONE as it can relate to back health, headaches, and other issues. What causes this? The most common reason is tight external obliques. It’s very common in type A personality peeps who are tight and tense. If you have a lot of tension in your shoulders and neck it can be because you are rib gripping...which I walk talk about in another post. Ok so here I have 2 moms I am working with. The first one has very minimal rib mobility. We are working on core strength and correcting some leaking issues. We need that rib movement to help regular intra-abdominal pressure to help stop that leaking. The second mom also has very minimal rib mobility, but her hip moves up and down. This is belly breathing. She also has a large rib flare (which I will also talk about in another post) which we are trying to correct. She also has tight shoulders and neck. The third video is me! Hello! This is me breathing. Let me tell you....this took a while to get here. But it has changed my life. No leaking! My Diastasis is healed! I cannot believe the improvement in my core strength....I noticed it hugely skiing this year. If you are suffering from any of these ailments see if you can move your ribs! ***please note I am not a physical therapist. I am a corrective movement specialist. I cannot diagnose but I can assess and help correct*** #personaltrainer #ymm #fortmac #fortmcmurray #ymmfitness #ymmmom #womentrainers #momswholift #activemom #diastasisrecti #pelvicfloorexercises

I have the BEST clients! I was pleasantly surprised this morning by @tarasapach and @sltwtrcwgrl. I was so happy! These girls . I am going to miss all of you so much over the next 4 weeks. All of you bring so much joy to my life. I learn as much from you as you do from me. I feel very blessed to have such wonderful clients that I call friends in my life. #personaltrainer #ymm #fortmcmurray #fortmac #ymmfitness #coach #womentrainers #womensupportingwomen

Hi! Here is this weeks give away. A $50 voucher from Krystal Churcher with Early Start Learning Centre for one of their Saturday camps or Kids night in. A gift basket from @OBBGifts. Plus a $50 gift card to LifeForce Herbal Healing Centre. To enter: 1.Like my page 2.Like and share this post... 3. Write "Liked and Shared" in the comments. I will do the draw on Wednesday. Good luck!

Hi guys! I am sure by now you have all heard the provincial announcement. As of Sunday I will be closed for 4 weeks. I will be open the remainder of this week, so all booked sessions are good to go . I will get in contact with all of you that have training sessions purchased and scheduled. Thanks for your understanding

Can you engage your inner thighs? Our adductor muscles (aka inner thighs) are very important! They are anchors for our pelvis and they work in conjunction with our pelvic floor. If you have pelvic floor issues take a look at your adductors...can you squeeze them? Can you contract them? If you can’t, don’t worry you are not alone. The majority of clients that come in and see me can’t...both men and women! Or they think they are but they are squeezing their quads or glu...tes. So we work on making them strong! Quick test - place a pillow in between your knees and try to squeeze your inner thighs. Place a hand on them to see if they are actually firming up. If not you need to work on that! #personaltrainer #fitnesscoach #ymm #fortmac #fortmcmurray #ymmfitness #womentrainers #momswholift #getoffthecouch #movementismedicine #pelvicfloor

Let’s talk progression! You don’t always have to lift more weight or add more reps to progress. One of my favourite ways to add intensity is to add lateral resistance. This really adds balance, core, and feet into the equation. Also a fun fact...lateral resistance can help pull a Diastasis back together. 1. Here I am holding a one leg bridge. I have 20lbs of lateral resistance. I hold the bridge , and engage the glute of the leg that is holding my weight (here left). I ...release as soon as other muscles take over from the glute. This also really works the core! 2. I am doing a static lunge with 20 lbs of lateral resistance. I have my one foot elevated. I have it elevated to get some length in my glute, adding more emphasis on the eccentric contraction. This will get your booty fired up! Also your core, as you really have to work on keeping straight. 3. Single leg RDL. Here I have a band around my left leg. This is really working balance and my left arch! This is a great for foot health! Give it a try! You will like it...trust me! #personaltrainer #fitnesscoach #ymm #fortmcmurray #fortmac #ymmfitness #getoffthecouch #momswholift #activemom #womentrainers

Leakage can be a sign of a tight pelvic floor! How can you check this? If you Kegel are you able to relax your pelvic floor after? If you can’t you most likely have a tight pelvic floor! Let me tell you, Kegels are not going to help with this, in fact they might even make it worse. How do we fix this. From my perspective as a trainer, I would have my client work on strengthening hips and core and of course intra-abdominal pressure management (work on the breathing!). Al...so meditation and relaxation techniques can do wonders as well! If that doesn’t work you may have to see a pelvic floor physio therapist to see if they can help you out. If you need a pelvic floor physiotherapist check out Kristin King with @kineticmobilephysiotherapy #personaltrainer #fitnesscoach #pelvicfloor #ymm #fortmac #fortmcmurray #ymmfitness #momswholift #activemom #pelvicfloorhealth

This weeks draw! A $50 silver icing gift card from Kari Kalinin! Kari added an awesome water bottle to the draw! Then I have some hand sanitizer from Anthony Plunko, Emergency Decon Solutions! To win! -like my fb page -like and share this video... -write liked and shared in the comments Good luck!