Lasante Fitness & Nutrition
101 Parkinworth place P6A 6Y8 Sault Sainte Marie, ON, Canada

20 years is alot of time to make changes. In the first picture, 20 years ago, I was running about 10km a day and living on coffee and cigarettes. I had a terrible relationship with food and my self image was even worse. Today, my workouts are primarily strength & conditioning training and I follow Flexible Dieting principles. I feel and am stronger and healthier than ever. It took a long time for me to appreciate what my body can do. I am proud to be a role model for my ch...ildren - they see a mom who is strong and able to do anything from running Tough Mudder to competing in Powerlifting competitions all over the world. At the end of the day, I think we just need to take a minute to appreciate all that we are. It DOESN'T happen overnight, but if we spend more time thinking about the positives than what we see as negatives, the positive things will shine through into every aspect of your life. See more

We are hard enough on ourselves, the last thing a person needs is another making them feel bad for a choice that they made. We do need are people in our lives who support us and HELP us to develop lasting solutions to reach our goals. As a Nutrition coach, I am here to support you. I want you to be successful and to feel amazing when your goal, whatever that is, is achieved. Let's make it happen.

Amanda has been participating in our online Zoom classes since January and her results have been amazing! I am so inspired by the hard work she has put in to making herself feel strong and fit! She is well on her way to achieving any goal she sets her mind to! So proud of you :) Great job!

Lately I’ve had a hard time maintaining consistency with my lifting program, just because, like all of us - we have other things that can steal our time and attention. I do know that when I take the time to do my lifts, I finish feeling so happy and proud that I did it. I am not saying everyone needs to powerlifter, what I am saying is that it’s ok to take time to do something just for you. It’s not selfish, it’s self care.

Here is a testimonial from one of my clients. Tuovi began working with me in January, identifying concerns with muscle tone, sleep, etc and was feeling frustrated. After looking at her diet, we actually significantly increased her caloric intake, developed a macro template specifically for her, increased her water and integrated a strength and conditioning plan that worked with her schedule! Her results have been great and she is a testament that fuelling your body for w...hat it needs WILL get you onto the road to feeling amazing! She is proud of herself for the hard work that she has put in and she SHOULD BE!!! I am SO PROUD OF YOU!

Too often I hear from people how they wanted to do something about their health and wellness, and that they started but then "fell off the wagon" and gave up. This is so sad! There is no "one meal" that is going to reverse all of the progress that you've made. It was one meal! one treat! Get "back on the wagon" and remain committed to your goal. You can do it, I promise.... I know that it can feel overwhelming, to think about how slow changing your body composition can be - feeling that their plan isn't working, that they are "destined to be a certain way"... This just tells me that you haven't had the right support. Sometimes just having a person to support you can really help you to stay focused and engaged in the path you've taken. Let's talk about what you need and how to get you there. Success feels good.

Chantelle Evans this is the perfect summary of how we should all feel

Found this gem this morning @taylorlanglaisfit and her baby Lulu

I thought I'd share our core workout from this morning! It was a good one, if I do say so myself :) We started with a nice yoga flow to get the muscles warmed up and then began out circuits. We had 4 circuits of 10 exercises each - 45 seconds of work with 15 second breaks in between and then a 1 minute break in between circuits. We finished with a nice yoga stretch and relax. Circuit 1... Squats to Overhead Press Side Lunge to hold (Standing tall, holding bent one at hip height, keeping core tight, shoulders back, etc before returning to side lunge) - LEFT Side Lunge to hold - RIGHT Reverse Lunge to hold - LEFT Reverse lunge to hold - RIGHT Downward Dog to plank to pushup to plank to DWD, repeat High Plank, bringing alternating knees to the chest Forearm Plank Pilates 100 Hollow Hold BREAK Circuit 2 1/4 squats to full squats Side lunge to hold to reverse lunge to hold, repeat - LEFT Side lunge to hold to reverse lunge to hold, repeat - RIGHT Oil Rig - LEFT Oil Rig - RIGHT Kneeling lunge to Warrior 3 - LEFT Kneeling lunge to Warrior 3 - RIGHT High plank with alternating shoulder taps - focus on NOT allowing the body to rock High plank to side plank to high plank, alternating sides Retractions keeping feet on the floor BREAK Foreward lunge hold to reverse lunge hold - LEFT Foreward lunge hold to reverse lunge hold - RIGHT Squat to overhead press bringing left leg up to hold, repeat Squat to overhead press, bringing right leg up to hold, repeat Wide Grip pushups Pushups top retractions, to pushups Russian Twist Dead Bugs Scissors Jackknife BREAK Bear Crawl Hover with alternating shoulder taps Bird Dogs, alternating sides Fire Hydrants - 20 seconds each leg Fire Hydrant to leg extension, repeat - 20 seconds each leg Clam Shells LEFT Clam Shells RIGHT Side Plank - LEFT Side Plank - RIGHT Side Leg Raise - LEFT Side Leg Raise - RIGHT Side Scissors - LEFT Side Scissors - RIGHT Yoga cooldown and Stretch Enjoy!

What inspires you to make you health and fitness a priority? Feeling strong? Empowered? Increased confidence?What inspires you to make you health and fitness a priority? Feeling strong? Empowered? Increased confidence?

Tug of war in the living room...

Saturday squat - top set at 140kg (RIP) then back offs and bench... feeling too old@for this today

"DOES A FOAM ROLLER WORK FOR YOU? *please answer "Y" or "N" below TRUTH: The foam roller is not MAGIC but it should work to alleviate pain.... If it doesn't seem like it is helping, you might want to look over the rules carefully. Additionally, you might want to consider changing the roller you are using. Here are a few things to think about: 1. Rollers come in different lengths and diameters. A larger diameter roller will not penetrate the soft tissue as much. 2. If you are just beginning, use a softer roller! They are much easy to learn on and besides if it is too dense, it will hurt and you won't want to do it. Remember, consistency wins! 3. Always roll on a firm floor. 4. Progress to firmer and smaller roller. Six-inch soft rollers are good to start with but can be progressed to 3 -inch rollers with PVC in middle. One more thing..... If you are following ALL OF THESE RULES and it still isn't working, it is probably time to start wondering what the behavior, posture or movement pattern is creating the tension anyways. Rolling a cylinder of foam over your muscles should never hurt. DON'T FORGET!!! NEW RELEASE SALE TODAY!! GET "The Best 5 Minutes of Your Day!" video collection on sale! https://www.romfit.com/products/the-best-5 Become a Better Human

We all have exercises that we like more than others and that feel more comfortable than others. Stepping outside of our comfort zone and pushing ourselves to do something different can be exhilarating. I actually committed to running 1 mile a day for the month of December. May not seem like much to many of you but as someone who honestly hasn't run in a couple of years, it felt pretty far for me! :)

Please see the updated schedule for online strength and conditioning classes. IF there isn't a time that works for you or if you are looking for a different type of training, just send me a note and we can come up with a plan