Live in Motion Fitness and Health Professionals

New Client Introductory Offer ~ Don't let lockdown stop you from reaching your goals! #personaltrainer #fitness #workout #nogym #workoutonline #zoomfitness #fitnessmotivation #training #health #homefitness #personaltraining #exercise #healthylifestyle #lifestyle #muscle #weightloss #coach #healthy #strong

Check out my Nutrition Program, on sale now! #nutrition #healthylifestyle #health #healthyfood #fitness #nutritioncoach #weightloss #healthy #healthyeating #healthyliving #wellness#personaltrainer #fitnessmotivation #lifestyle #motivation #weightlossjourney #healthcoach

#itsyourchoice #mondaymotivation #fitnessmotivation #fitness #workout #fit #motivation #training #fitnessjourney #healthylifestyle #lifestyle #health #personaltrainer #fitnessaddict #love #healthy #exercise #crossfit #weightloss #fitnesslife

Lentil and Kielbasa Stew This stew recipe introduces a new taste that is full of nutrients and protein. Hands-On Time: 45 minutes... Total Time: 1 hour 10 minutes Serving: 6 INGREDIENTS: Olive oil (2 tablespoons) Celery (2 stalks, sliced) Carrots (2 medium, chopped) Onion (1 medium, chopped) Garlic cloves (3, sliced) Kielbasa (12 ounces, sliced) Green lentils (2 cups) Chicken Broth (6 cups) Water (2 cups) Kosher salt Black pepper Fresh flat-leaf parsley leaves (for serving) Step 1: Soften the carrots, celery, garlic, and onion in a large pan over medium heat for 8-10 minutes, stirring occasionally. Step 2: Add the lentils, kielbasa, water, chicken broth, half teaspoon pepper and salt, and boil up. Then, simmer for 35-45 minutes, stirring occasionally. Step 3: Sprinkle the parsley on top and serve warm. Step 4: Enjoy!! #homemadeyum #healthyfood #healthylifestyle #food #healthyeating #health #yummy #nutrition #delicious #healthyliving #homemade #cleaneating

Working Out With Flu, And After the Flu With Covid everywhere these days, I thought this to be an important subject to discuss! I know that for many, not exercising is a bitter pill to swallow. However, if you have the flu or anything that elicits fever or muscle weakness/aches, it is the time to not exercise at all!... Experts recommend that you stay away from exercise machines when you have a flu, as you can spread it to others. Exercising with the flu won’t make you feel better, rather you will make the illness worse. You can also spread the disease to others. You are allowed to resume workouts after being free from fever for not less than 24 hours or longer. Here are some of the tips for returning to exercise after the flu; don’t miss a beat! Avoid exercise if you still have a congested chest or painful deep cough. Restart the exercise programs with light workouts. Cut the number of times you exercise by half in the first 10 days. Gradually increase the length and intensity of your exercise. Stop exercising when you start feeling the unusual shortness of breath and dizzy. Always stay hydrated. Sometimes it is smart to schedule a consultation with exercise or health experts before resuming an exercise after the flu.

These cold winter nights are a perfect time for delicous hot homecooked meals. Give our Sweet Potatoe Lasagna a try! Ingredients: Cooking spray... 3 large sweet potatoes Extra virgin oil, 2 tablespoon 1 chopped large onion 2 minced cloves of garlic Italian sausage Marinara Kosher salt Freshly ground black pepper 1 pack of baby spinach 1 large egg Ricotta Dried oregano Mozzarella cheese, shredded Chopped parsley Method: Step 1: Heat the oven to 350 degrees. Now take a pan and grease it with cooking spray. Add some oil and heat it. Then add onion and garlic and heat them for 5 minutes. Then, add sausage and cook it well until it is no longer pink. Put some pepper and salt. Step 2: Pour in marinara and cook it until it is thick. Now add spinach and cook it well. Afterward, remove the frying pan from the heat. Step 3: Take a large bowl and add ricotta, egg, parmesan and oregano in it. Mix everything well. Add salt and pepper. Step 4: Spread marinara on the floor of the dish and put sweet potatoes on it. Put some ricotta mixture and some meat sauce on the potatoes. Now put cheese on it and top lasagna with parmesan. Step 5: Bake them after covering with aluminium foil for 45 minutes. After this time, bake again by removing foil for 15 minutes until cheese is golden. Cool for 10 minutes before serving. #homemadeyum #healthyfood #healthylifestyle #food #healthyeating #health #yummy #nutrition #delicious #healthyliving #homemade #cleaneating

Sweat Now Glow Later! #fitnessmotivation #fitness #workout #fit #motivation #training #fitnessjourney #healthylifestyle #lifestyle #health #personaltrainer #fitnessaddict #love #healthy #exercise #crossfit #weightloss #fitnesslife

Here's a great low carb bread to try! Homemade Low Carb Bread INGREDIENTS... Melted and cooled butter ( cup) Sea salt ( teaspoon) Baking powder (1 teaspoon) Xanthan gum ( teaspoon) Eggs (7) Olive oil (2 tablespoons) Serving cooking spray (1) Blanched almond flour (2 cups) METHOD: Step 1: Preheat your oven to about 3500F(1750C). Rub the silicon loaf with cooking spray. Step 2: In a sizeable bowl, whisk the eggs for 3 minutes or until creamy and smooth. Add olive oil and melted butter before combining properly. Step 3: In another bowl, combine xanthan gum, baking powder, salt, and almond flour. Moderately add the egg mixture and mix well to form a thick batter. Step 4: Transfer the batter into the pan and use a spatula to smoothen the top. Step 5: In a preheated oven, bake the batter for about 45 minutes. Ensure that a toothpick inserted at the center comes out clean. Serve and enjoy! #foodyfriday #homemadeyum #healthyfood #healthylifestyle #food #healthyeating #health #yummy #nutrition #delicious #healthyliving #homemade #cleaneating

https://www.facebook.com//55563/permalink/721023081871059/ Try my workout! Join my private group and SHAPE UP!!

This week we're talking about fibre: types, where to get them and their benefits. Nutrition and healthy eating needs more fibers. You’ve probably heard this before. However, do you know why fiber is essential for your health, and which one in particular? Dietary fiber is a roughage or bulk that includes parts of the plant foods that your body cannot digest or absorb. Fiber is not digested.... Fibers are commonly classified into the following. Soluble fiber: This kind of fiber dissolves in water, forming a gel-like material. It lowers the blood glucose and cholesterol levels. Soluble fiber is found in peas, apples, oats, citrus fruits, barely, psyllium and carrots. Insoluble fiber: This category of fiber promotes movement of food materials through the digestive tract. It increases the stool bulk. It is of great benefit to those struggling with constipation or the irregular stools. Wheat bran, whole-wheat flour, beans, vegetables and nuts are good sources of insoluble fiber. Benefits of High-Fiber Diet Dietary fiber: Normalizes the bowel movements making it easier to pass stool as well as decrease the chances of constipation. Helps in maintaining the bowel health; the high-fiber diet lowers the risk of developing small pouches in the colon and hemorrhoids Lowers the cholesterol levels. Controls the blood sugar levels Helps in achieving the desired weight Lengthens one’s life; it reduces the chance of cardiovascular disease and all cancers.

#fitnessmotivation #fitness #workout #fit #motivation #training #fitnessjourney #healthylifestyle #lifestyle #health #personaltrainer #fitnessaddict #love #healthy #exercise #crossfit #weightloss #fitnesslife

Goal Setting ABC A dream turns into a goal when actions are taken to achieve it. Successful ABC's of goal setting strengthen your self-trust as well as self-esteem. You need a perspective with a positive mind. The ABC’s of goal setting are simple if you can think SMART: Be Specific with a Measurable goal that is Achievable, Realistic, and Time-bound.... Goal-setting tips: Start with what you want: "I want to be with my family for more hours this year." Figure out the measurable proofs that will help you reach your goal: "We will have fun activity and family meetings each week." What you have to do to achieve your goal: "Selected family member nominates family activity every week; all should be ready and able to get involved." Goal setting typically starts with wishful thinking. You have to turn the thinking into a concrete action plan, and that's what makes it a goal! Make your goal right. In addition to being specific and achievable, a good goal ought to hit a certain sweet spot. Success and motivation tie back to goal setting. "The first law of success is concentration- to blend all energies to one point and go directly to the exact point, looking neither right nor left." - William Mathews.

What you're looking for is not out there. It is in you. #mondaymotivation #motivation #fitness #mondaymorning #inspiration #fitnessmotivation #goals #positivevibes #workout #happymonday #happy #life #strength #determination

Renew or Start up Fresh.. Join me and let me help you shape up! Mix of cardio, weights, and core with dynamic warm up and static stretching cool downs.... Monday and Wednesday Shape Up!! Start date: Wednesday December 2nd 8:00-8:45am End date: Live class end date Wednesday December 23rd 2020 $75.00 (hst included) for 7 classes Unlimited access to pre-recorded library Use anytime for the month of December We go live together every Monday and Wednesday on facebook, if you don’t have facebook zoom is an option Learn tips and tricks during the sessions Lots of instruction Motivational send off at the end of each class Send payment to [email protected] Live In Motion (905)706-7862 [email protected] www.liveinmotion.ca

Our one-pan roasted chicken and veggies dinner is made up of chicken, vegetables, potatoes and so many other ingredients that help to keep your body healthy. Try it tonight! INGREDIENTS: Chicken breasts (4, boneless and skinless) Olive oil (3 tablespoons, divided)... Dark balsamic vinegar (1 tablespoon) Garlic cloves (3, minced) Fresh thyme (1 tablespoon, chopped) Fresh sage (1tablespoon, chopped) Fresh rosemary (1 tablespoon, chopped) Kosher salt (1 teaspoon) Sweet potato (1 large, peeled and chopped into 1 inch cubes) Brussels sprouts (1 pound, sliced into 4) Apples (2, gala, cored and sliced into thick half-moons) Red onion (1, large, chopped into thick strip) STEPS Preheat your oven to 450 degrees. Put balsamic vinegar, garlic, thyme, sage, rosemary, olive oil and salt into a large bowl and mix together. Place the chicken in the herbs to form a coat and put aside. Place the red onion, sweet potato, apples and brussel sprouts on the edge of the smooth baking sheet. Pour oil lightly and evenly to coat the vegetables. Put the chicken on the top of evenly spread vegetables. Bake for about 30 minutes, until the chicken and vegetables start to turn golden brown. If preferred, you can increase the heat in the last 5 minutes for the chicken to have a crispy appearance. Enjoy!

The Key to Lasting Change/Results Focusing on and being consistent with healthy habits is the absolute best action you can take, right now, to attain the results you’re after and achieve lasting change. Simple yet specific dietary and physical activity habits like drinking enough water each day, including colorful vegetables on your plates each day or getting in at least 10,000 steps, are all great places to start. You don’t have to do them all at once, either. Pick one or tw...o healthy habits to work on for a few weeks; make it so easy at first that you physically can’t fail. You’ll distract yourself from the constant worrying about the scale, and when you focus on these things, lasting and meaningful change will follow. Consistency is found in those small, repetitive, seemingly unimportant decisions you make each and every day. Slow it down, stop putting so much pressure on yourself and make the decisions that allow you to feel your best. Whether that means losing weight, getting stronger or faster, or simply trying to make better dietary choices for yourself each day, your success on this journey will depend on your consistency over the long-haul.

*** NEW *** NEW *** NEW *** Monday and Wednesday online live through Facebook and Zoom shape up fitness class! Start date: Wednesday October 14th to Wednesday October 28th.... Cost: $50 + hst New program will start up again in November. Shape up will run month to month. You can sign up month to month. 8:00am-8:45am PM me for details. Facebook members can retrieve recordings anytime, especially if missed. Zoom members who miss their class will get a recording to catch delivered in their inbox. 45 minutes, cardio, strength training, core, mobility, proper warm up and cool down. Various exercise levels offered. #onlinetraining #fitness #training #personaltrainer #onlinecoaching #online #personaltraining #workout #onlinetrainer #motivation #fitnessmotivation #stayhome #health #homeworkout #weightloss #onlinecoach #transformation #virtualtraining #clarington #bowmanville

For the last few months, we have been sharing some of our favourite healthy recipes on Friday....we thought it might be fun to ask you to share some of yours with us! So, what are YOU cooking this weekend? #foodiefriday #homemadeyum #healthyfood #healthylifestyle #food #healthyeating #health #yummy #nutrition #delicious #healthyliving #homemade #cleaneating

How Often Should Your Exercise to Lose Weight? Part 3 The Time You Have Last but not least, time is always a factor. The excuse that you don’t have time to exercise could very well be true if you’re a busy mom or you’re working two jobs, etc. Time constraints are a problem that you’ll need to work around.... If all you have is 15 minutes a day, a quick high intensity session will help you. 2 or 3 times a week will be enough to get your body in calorie burning mode. As long as your diet is on point, your weight will come off. To conclude, if you train to the best of your ability and watch your diet and caloric intake, you will lose weight. Do not compare yourself to others. Your only competition is the person you see in the mirror. If you stay the course, what seems impossible today will be your warm up one day in future. Stay committed. Stay strong

Life has no remote... #mondaymotivation #motivation #fitness #mondaymorning #inspiration #fitnessmotivation #goals #positivevibes #workout #happymonday #happy #life

You won't always love the workout... #mondaymotivation #motivation #fitness #mondaymorning #inspiration #fitnessmotivation #goals #positivevibes #workout #happymonday #happy #life

Try our SPICY GLAZED ALMONDS the next time your needing a healthy snack 2-3 Cup Almonds (depending on how thick of coating you prefer) Cup maple syrup 2 Tbsp unsalted butter... 2 Tbsp water 1 Tsp cayenne pepper 2 Tsp Tabasco sauce Place maple syrup, butter and water in saucepan and bring to a boil Stir in spices Add almonds and stir well to coat Spread almonds on baking sheet lined with parchment paper Bake in preheated 275 F oven for 1 hour Stir every 15 minutes to separate almonds Let cool & enjoy! #foodiefriday #homemadeyum #healthyfood #healthylifestyle #food #healthyeating #health #yummy #nutrition #delicious #healthyliving #homemade #cleaneating

How Often Should Your Exercise to Lose Weight? Part 2 Are You at a Plateau? It’s very common to lose weight for a while and suddenly notice that no matter what you do, your weight is not coming down. Your diet is on point and you’re training hard, but the pounds are just not melting away.... This is known as a plateau and it’s perfectly normal. Your body is adjusting to the new weight and doing what it needs to do. Once it has adapted, the weight will start dropping again. The key points to note here is that you should NEVER cut your calories too drastically. Aiming for a 500 to 600 calorie deficit is more than sufficient. If you cut your calories by too much, you’ll hit a weight loss plateau. The same applies to your training too. Sometimes, your training regimen may be too harsh. Your body is sore and exhausted. It needs rest. Taking a 3 to 4-day break will allow your body to recover and you may notice that your weight starts dropping again. There’s no need to worry about gaining weight during the break because you’ll be at a caloric deficit. So, you’ll not be adding on any additional pounds. Next up: The Time You Have

It's getting to be soup season, here is one of our favourites Chicken Gumbo 1 large onion... 1 large green bell pepper, diced 1 large celery rib, diced 1 Tbsp lard or fat of choice 3 large tomatoes, inch dice 1 cups sliced okra 1 quart chicken broth 2 garlic cloves, crushed 1 tsp dried thyme tsp cayenne or to taste tsp black pepper 2 bay leaves 12 oz skinless, chicken, dark meat Dice your onion, pepper, and celery. Put a big, heavy sauce pan over medium heat, melt the lard and start sautéing. Dice your tomatoes and slice your okra. When the onion is turning translucent, stir in the tomatoes and okra and let them sauté a couple of minutes. Stir in the chicken broth, garlic, thyme, cayenne, and pepper. Add the bay leaves. Add in your skinned chicken legs and thighs, the whole thing. Bring to a simmer, cover and turn the burner down to low, and let the whole thing cook for an hour. Use tongs to fish your chicken out of the soup and put it on a plate until they’re cool enough to handle. Strip the meat off, snip it up and stir it back in. Now serve. #foodiefriday #homemadeyum #healthyfood #healthylifestyle #food #healthyeating #health #yummy #nutrition #delicious #healthyliving #homemade #cleaneating

So, exactly how often should you exercise to lose weight? This is a very tough question to answer because individuals vary. There are several factors that one needs to look at before deciding how often they should exercise. In this article, we’ll look at the different factors to take note of and you’ll be able to decide what is right for you. Before proceeding, it’s important to know that when you’re trying to lose weight, your diet is infinitely more important than your trai...ning. If you were at a caloric deficit and ate clean and all you did was go walking three times a week, you’d still lose weight. Many people have done it and have been successful in their weight loss journey. Your weight is directly linked to your diet. Exercise is indirectly linked. Understanding this is of paramount importance. How Overweight Are You? If you’re about 10 to 20 pounds overweight, exercising 5 to 6 times a week will not be a problem, because your body can handle it. You’ll see relatively fast progress fitness-wise and your weight will drop if you’re eating right. However, if you’re morbidly obese, every exercise session will seem arduous. Your joints will hurt. You’ll need to exert more, and every workout will seem torturous. For people in the second group, exercising three to four times a week will suffice. Even if all you do is a 20 to 30-minute walk, that will be enough. Since you’ll be at a caloric deficit, the exercise will boost your metabolism a little and help to burn more calories. Over time, as you lose more weight, you’ll find that the workouts get easier. You can move better and for longer without getting as tired. You’ll be able to exercise more often without struggling. Next up: Are You at a Plateau?

Fitness is not about.... #mondaymotivation #motivation #fitness #mondaymorning #inspiration #fitnessmotivation #goals #positivevibes #workout #happymonday #happy #life

Yoga Program Start Up! Start: Tuesday September 15th - Tuesday December 15th 2020. Time: 7:00-8:15pm (75 minutes) There are spots on zoom live, and in person available. Please inquire for more details if you are interested.

Love mexican, try our salsa scramble this weekend! Salsa Scramble 4 eggs... Organic goat cheese (optional) 1/4 cup organic black beans 1/2 cup onions 1/2 cup salsa 2/3 tsp olive oil guacamole or sliced avocado Heat non-stick skillet and olive oil. Heat black beans in skillet or pot until warm. Sauté onions in olive oil until tender. Add eggs and scramble. Place egg mixture on plate. Place salsa on top of egg mixture. Place beans on top of salsa. Place cheese on top of beans. Place guacamole on top of cheese. #foodiefriday #homemadeyum #healthyfood #healthylifestyle #food #healthyeating #health #yummy #nutrition #delicious #healthyliving #homemade #cleaneating

Can't sleep? Move your body! #insomnia #sleep #exercise #moveyourbody #lifestylechanges #healthylifestyle #selfcare #sleepbetter #insomniac #tireyourselfout #wellness #lifestyle #personaltrainer #catchsomezzz

Try a delicious Greek Quinoa Salad this labour day weekend!! Shared with gratitude from our friend Marnie of Journey Within Healing Centre 2 cups chicken stock 1 cup quinoa 12 cup red pepper, diced... 12 cup green pepper, diced 12 cup cucumber, diced 14 cup red onion, diced 14 cup black olives 3 oz crumbled feta cheese DRESSING 14 cup lemon juice 2 tablespoons white vinegar 2 tablespoons avocado oil 1 teaspoon minced garlic 12 teaspoon basil 12 teaspoon oregano Salt & pepper to taste Directions Bring stock to a boil add quinoa and stir Reduce heat to med low and cover. Cook 15 minutes or until liquid is absorbed, let cool Stir veggies and cheese into quinoa. Wisk together dressing ingredients. Pour over cooled quinoa, mix well and enjoy! #foodiefriday #homemadeyum #healthyfood #healthylifestyle #food #healthyeating #health #yummy #nutrition #delicious #healthyliving #homemade #cleaneating

Did you know... #exercise #fitness #workout #health #motivation #healthy #healthylifestyle #lifestyle #personaltrainer #cardio #strong #love #crossfit #yoga

Never throw in the towel... #mondaymotivation #motivation #fitness #mondaymorning #inspiration #fitnessmotivation #goals #positivevibes #workout #happymonday #happy #life

Hey gang! Just wanted to thank everyone who nominated me for the Readers Choice awards and would LOVE it if you could take a second to vote for me! https://www.durhamregion.com/readerschoice//live-in-motion

Did you know..... #exercise #fitness #workout #health #motivation #healthy #healthylifestyle #lifestyle #personaltrainer #cardio #strong #love #crossfit #yoga

Indomitable will #mondaymotivation #motivation #fitness #mondaymorning #inspiration #fitnessmotivation #goals #positivevibes #workout #happymonday #happy #life

Here is one of our favorite smoothie recipes, that you can enjoy every morning! Everyday Morning Smoothie, shared with gratitude from Naomi Lorenzini Yields 2 quarts... 2 cups spinach 1 banana 2 cups orange juice (add water instead for low GI) 1 cup frozen blueberries 1 cup strawberries (optional) #foodiefriday #homemadeyum #breakfast #healthyfood #healthylifestyle #food #healthyeating #health #yummy #nutrition #delicious #healthyliving #homemade #cleaneating

Just believe in yourself...... #mondaymotivation #motivation #fitness #mondaymorning #inspiration #fitnessmotivation #goals #positivevibes #workout #happymonday #happy #life

Eggs! Not just for breakfast anymore!! Curried Egg Salad 5 farm fresh eggs... 1 tsp curry powder 3 Tbsp home made mayo, or check the health food section in the grocery for healthier versions 2 pinches sea salt small onion, chopped medium apple, chopped cup pecans, toasted and chopped 1 small bunch chives, minced Place eggs in a pot and cover with cold water by an inch, bring to a gentle boil. Turn off heat, cover and let stand for 7 minutes. Have a big bowl of ice water ready and when the eggs are done cooking, place in the ice bath for 3 minutes. While the eggs are boiling and cooling, combine the yogurt, curry powder, and salt in a small bowl and set aside. Crack and peel each egg and place in a medium mixing bowl. Add the curried yogurt, onions, apple, pecans and chives and mash with a fork. Not too much, you want it to have some texture. If you need to add more plain yogurt to moisten up the mixture, go ahead by adding a bit at a time, taste and add more salt if needed. Enjoy as is, or served wrapped in lettuce #foodiefriday #homemadeyum #breakfast #healthyfood #healthylifestyle #food #healthyeating #health #yummy #nutrition #delicious #healthyliving #homemade #cleaneating

Regular physical activity such as walking, swimming or even dancing helps to improve the flow of blood to the brain which helps with your brain health and memory. It can also help protect mental functions and reduce changes in the brain that can cause such diseases as Alzheimer's and dementia.