Motivated Movement Personal Training

"It's so frustrating... I've been working out 2-3 times per week but I'm just not seeing results" . The workouts aren't likely the problem, the fact that you work a sedentary job and then possibly relax by sitting in front of another screen in the problem. . A few workouts a week won't shift much if ask the other hours are spent on your butt.... . Regular movement needs to be an everyday thing. (That doesn't say workouts... just movement). . This can mean a specific walk for exercise everyday, or it can also mean opting to walk to get errands done, parking at the back of the lot, doing a round of stairs between zoom calls, catching up with a friend outdoors vs happy hour, doing something active with your kids vs watching them play. . I know many clients tell me they're exhausted at the end of the day and don't have the energy to add more. Well, I have two options for you. One- build more movement in throughout the day or two- push through your mental barrier a bit BC I can almost promise you a walk and some fresh air will make you feel better and actually GIVE you more energy. . Write this on a sticky note and place it on your computer screen so you'll be reminded each day. See more

Every failure is just a hip check in the right direction. . FB memories popped up this video from 2016 that I recorded for another business that I no longer run. A business that I put $ and a helluva lot of time into. I could look at it as a failed business, but that seems so crazy when so much positive came out is it: . I treated this business like a business, instead of a hobby and built a habit of focusing on it for 20 min a day. This allowed me to work ON my business and... focus on growth instead of only IN my business. . I was so nervous making this video. I think I recorded it at least 26 times. The video quality and audio isn't amazing, BUT it got me to get out of my head and just do the thing. . It got the ball rolling. This job was the one that I thought I was going to quit my day job for. The universe didn't know that, it just recieved my message of wanting to be self employed and went to work, bumping me in a different direction . And thank god it did, because being self employed in the tourism industry isn't a position I would have wanted to be in, in the last year. . What if every failed diet was necessary to bring you to a spot to realize there has to be a more sustainable way? . What if falling off workout plans was needed because it wasn't things you actually enjoyed doing? . What if an injury that sidelined you was actually a push to take some downtime? . Tell me about a failure in your life that your so grateful was just a hip check to something better. See more

Real talk: a sports bra can make or break your workout. . Feeling supported and not distracted, or worse, self conscious at all that movement going on , is an important factor to being able to focus on your workout and not get into your head about a million and one reasons why you shouldn't work out, why you're too big, too floppy, too jiggly, or too whatever else your mean head is telling you. . A good sports bra can be pricey but it's worth its weight in gold if you ask me.... . The essentials that I look for in a sports bra are customization. I ALWAYS choose a sports bra that has an adjustable clasp around the rib cage, because as the material stretches out through the and wear, I want to be able to keep it snug. Additionally I look for the option of adjustable straps. We are all built a little bit different so expecting one industry standard piece of material to keep us comfortable and supported, isn't realistic. . Another feature that I like in some sorts bras is molded cups. That combined with adjustable straps is a winning combo for support and comfort. . A few of my favourite brands are Moving Comfort by Brookes, @nikewomen and @fabletics has a couple good options I like too. . I'll post more details in my stories so pop over there and check them out if your interested. See more

My BMI has me classified as overweight. . I think you'd agree that I'm not. I know I'm not. I know the BMI chart is outdated and not relevant in many cases, but maybe you aren't aware of that. . Maybe your doctor or someone told you you should work to get it under 25 to be 'healthy'.... . The BMI scale was developed over 200 years ago by a mathematician, not a physician or someone who studied health. It was created to give a quick and easy way to measure the degree of obesity of the general population to assist the government in allocating resources. This centuries old tool was also created based off of a population sample of white french and Scottish participants, so there is a race bias as well. . It makes no allowance for the relative proportions of bone, muscle and fat in a body. It doesn't measure resting blood pressure or heart rate, which may indicate the presence or likelihood of disease. . You could have a high BMI and be healthy , conversely you could have an average or low BMI and smoke, have a strong family history of cardiovascular disease and by this chart be deemed 'healthy' . So what to do? . Just like the scale, the BMI is one way to measure health, but definitely not the end all. If you're BMI is quite high, ok, maybe there is some work you can do to improve your health, however needing to get below 25 for a check or good health? That's folklore. . #everydayisalearningday See more

Dreaming of my #mmpthealthretreat and thinking about how much my reaction sums up 2020. . 'Hey this is cool. Omg look at me go. F@#k I'm doing it! Life is so rad' . Not so quick, let me shake things up here.... . Just when we think we're up, we fall. Just when things feel smooth they get choppy. . What if the goal isn't to get through it untouched and unscathed, but to build the resiliency, knowledge and desire to get right back up and paddle out again . Oh and cause I know someone is going to say something about my strong legs ... Stay tuned because imma have a spring option to help you build a pair of your own See more

A year ago I was packing up and ready to enjoy a couple days in Mexico before the start of my annual #mmpthealthretreat. . After a crazy stressful year I was so happy things were starting to calm down and couldn't wait to get away and connect with some incredible people. I even upgraded myself to first class to celebrate. . I had no idea that in 12 hours I was going to be navigating through one of the most intensely stressful moments of my business career as my Villa booking ...screwed me over and I had no rental with 12 people on their way to Mexico the next day. . But I figured it out. . I figured that's the worst it can get, Right? . The universe proved me wrong as a pandemic almost tanked my business overnight. . But I figured it out. . The universe wasn't done yet. An unexpected death of a friend and client, coupled with a pandemic, debilitating stress and grieving, created a combo I've never felt before, and hope to never again. . But I figured it out. . Each time a few deep breaths and some fresh air was the answer. . Everytime that's the answer. . When life feels like to much. When your heart is racing through your ears, you're shaking with anxiety, you're not sure if your knees will hold you when you walk, take a few deep breaths and get some fresh air. . You will figure it out . A reminder that life can, and does, change in a heartbeat. We think once we're over a hurdle that's it, but if the past year has taught us anything it should be another one is coming right around the corner... What we should be learning is how resilient we are, and what strategies help us navigate through these crazy stressful times. See more

Grab a piece of paper and pen and do this quick 5 minute journaling activity. . It seems so simple... And it is, but surprisingly many people haven't sat down and considered options in how they process stress or celebrate wins/ milestones. . Sad = food... Angry= food Frustrated = food Happy = food Exhausted = food Accomplished = food . See a trend here . Your list(s) can include things you like to do but either don't currently make the time for or haven't built habits around doing them consistently (maybe you like to knit but sort of forgot about it or just haven't regularly made time for it), or they can be things that you've heard other people like to do, and maybe you'd like to give that a try (ie. Adult coloring books as a stress reliever). . The key is writing these things down and having them visually available. Don't count on your brain to do it for you because it's already built a strong habit of comfort and celebration with food and alcohol so that's the first place it wants to go... Where it's familiar and comfortable. . Helpful? Plan to actually do it? Let me know See more

What I thought my life would be like as I rounded the corner to 40 married, with kids, working in a corporate job in a big office tower (growing up in Northern Ontario I thought that was career success to live in a city with larger buildings and have an office in a tower with lots of windows) . What it actually looks like I have the office with lots of windows, it just happens to also be my home. No human kiddos but one impossibly cute doggo serving as my @thedirector...ofhappiness, not married, but happy I had that experience in life regardless of how it turned out. . Sometimes we need to let go of the image we have of what success looks like to us. . Is it a certain size of pants? A number on a scale? Something specific we have to achieve or physically have? Are these external things really going to bring us happiness and fulfillment, or is it something we didn’t even know we wanted until we let go of ideals that we likely learnt and adopted from society & mass marketing. . If you’re going to shed something this year, how about the perception of what success looks like to you? . What if you just focus on what feels good? What energizes you? What feels impactful and meaningful. Focus on things that we can do, things that serve us, our souls & those closest to us, and release control about how it’s supposed to turn out. . See more

Hey . Just a lil reminder to get up off your butt today and go get some fresh air. . Workouts alone aren't enough, regular everyday movement should be prioritized.... . Give your whole life and health to your job and what will you have left when it's finally time to retire?? . #takeback20 . See more

Never underestimate the power of surrounding yourself with like-minded positive people. . Our motivation can’t stay high all the time, that’s not human nature. It’s normal to need a push, a shove, or a firm kick in the butt from time to time. . My best advice is to surround yourself with people who have the energy & attitude that you want and enjoy in your life.... . When I got more into running, I joined running groups to keep me motivated & focused and meet some fun ppl (many are lifelong friends now). . When I wanted to grow my business, I attended business workshops, joined groups (online and in person) that put me in the company of some inspiring and collaborative people. . When I was training for the half Ironman, I joined online groups & forums for training advice and support that I knew I needed to stay the course during training. . If you want to get stronger, learn how to strength train properly & have support & encouragement to help you get consistent, join #theladiesliftingclub. . We’re starting on Monday and I have just a spot or two left for someone to jump in and join this special group . Click the link below for full details and to snag that last spot. . #strongwomenlifteachotherup . See more

I ask my clients a lot of questions, . Yes, I give them strategies, options, workouts, recipes etc, but I ask a lot more than I give. . Things like:... *How did you feel after that meal? *Are you satisfied/full? *Why did you choose that option? *How did your body feel after that workout/walk/run? *Is there a time in your schedule that's feasible for you to fit in xyz? *What are your go-to stress reliever options? *What is your why? What's driving you to want to make as change? *What feels manageable this week? . If your coach is only telling you what to do and you follow it to a T and see results, three guesses what's going to happen when that coach isn't there anymore. . I want my 1:1 clients to learn how they can shift and adapt to new habits, and this has to be through mindfulness, self reflection & awareness and strategies that work for them and their lives. Not some blueprint that worked for me. And those answers only come from you. . We work together so you can build the habits that work for you and your uniquely insane life. So you can find a sustainable healthy path for life See more

Why do I even care if you strength train or not? . Because I’ve seen it transform my life and I want you to feel good about your body in a way that’s not linked to a number a scale gives you. . Because the confidence that I’ve gained with weights has cascaded into my life and helped me build my own business, navigate through some tough life storms (so far), with the knowledge that I can do tough things and make it through, my body & mind is up for the challenge. I know you’re... capable of making an impact in the world too and I believe the spark can be lit with good health and a healthy dose of confidence. . Because I know how much my stress is deflated when I focus on myself and my health and park any nagging issues I’m over-thinking to the side for 30-40 or 60 minutes. I want to help you build a healthy outlet for stress management too. . Because I hate to admit it, but there’s lots of bad trainers and bad advice on the interwebs, and I want to be a trusted voice for you. I want to help you learn & know good form, know why you’re doing an exercise and what benefit it may bring to your life, and answer any questions you may have, especially all the ones you feel silly asking. . I truly care about the Ladies in my #ladiesliftingclub and I’d love for you to join our crew. . Just a couple spots left and we start on Monday. Jump and get your self registered and organized - let’s see what we can do together in 2021 See more

#theladiesliftingclub v2.0 is starting next Monday and I can’t wait to see what sort of progress this amazing group of women accomplish in the next 12 weeks. . I asked the women who joined me for the first iteration of the LLC last fall what their biggest win(s) were from the past 12 weeks and some of the comments were: . Consistency! 12 weeks later and they are still sticking to the schedule and workouts. This was a consistent comment from all the members.... . Going from not being able to do 1 push up to being able to do 3 sets of 15. This brings tears to my personal trainer eyes. . Seeing visual & practical progress with their strength. From practical uses around the home (and farm life) to going from using soup cans as weights in the beginning of the pandemic to being able to use dumbbells for full overhead shoulder presses (following a pretty substantial accident the year prior). . Hip pain that was present for the past year is gone and now she can finally return to running again! . A couple husbands have even seen their partners focus on their health and decided to get in on it too. Although you should always keep your eyes on your goals and not push them on others, the domino effects of health & fitness are my favourite For me to be able to offer the type of support & training I want to provide, I am keeping this group small, however I do have space for a couple women to join in. The LLC is for you if: You'd like to strength train, you know you should be doing it, but you really don't know where to start. You might be pretty inconsistent or just jump around from one workout to another.You've never tried a structured strength training program before but you're curious to see if this could really help you improve your strength. . For more details on what’s included, what type of equipment you need to get started and other questions > click the link below. . Or shoot me a dm and let’s chat. Happy to answer any questions you might have to see if this is the right fit for you. .

I’ve been dreading today for the past 10 months. . I woke up with the familiar feelings of anxiety setting in. . A lump in the back of my throat.... My heart rate elevated. My digestive system out of whack. The feeling of tears brimming juuuust below the surface. If the coffee shop barista would’ve asked how my day is going, it would’ve been too much to stop the flood gates from flying open. . As a PT every year we need to get a CPR recertification and I knew that this year would be triggering for me due to a horrific incident last spring where we lost a dear friend and client. . People have asked me to share mental health strategies so I’m going to share what I do to manage anxiety. Doesn’t mean it’ll work perfectly for you, as we’re all unique with our own situations and personal history, but if what you’ve been doing isn’t working, it may be worth a try. . I focus on what I can effect & change. . I can categorize those things I had no effect over and sort-of parcel them off to the side seeing as they’re out of my control and relieve myself of worrying about those things. , In this case they were: * the fact that I need to retake this course, I can’t change that. *the timing of the course. It has to happen annually and mine expires Jan 7th, so there’s no room for further procrastinating. *the efffects of the traumatic situation and its permanent impression in my brain and memory. I wish it didn’t happen, but it did. . What I can control: *where I do the course. I found an empathetic trainer who agreed to do a semi-private course. *Who I surround myself with. I reached out to other trainers and ppl in my network who would understand if I was triggered by the content and started to cry or get upset. This reduced anxiety greatly vs being in a room with strangers. *my actions before and after the course - the morning was slow and calming. Afterwards I planned to go for a run or walk to clear my head and also clear the emotions that had stirred up inside me. Movement & fresh air is SUCH and effective tool for this imo. * practice gratitude...always. As I was doing chest compressions on the mannequin, I brought my thoughts back to gratitude. I am grateful I have this skill set, although it doesn't always work. I am privileged to be able to educate myself to try and save someone's life. I am grateful that so many people jumped in without hesitation. I am grateful that despite the pandemic and challenges on top of challenges last year, I have my health...and how can I not be grateful for that? See more

Spent the morning filming exercises for the second iteration of the #ladiesliftingclub. . I launched this online strength training community back in October and 10 women have been working with me, being hella consistent, building strength, challenging themselves and supporting each other in this awesome community. . It’s been so good I’ve decided to do another 12 weeks starting Jan 11th.... . You get two new workouts every 4 weeks (access to them via an app so you always have little videos like this of me reminding you of proper form), as well as a 1:1 session with yours truly to refine the program as needed for you. I can offer variation depending on what equipment you have access to, where your fitness level is at, and watch your form to provide feedback so you know you’re doing the moves correctly. . Sure there are 1001* online workouts and trainers but this is different because it’s with me . I’m available in the private group all week for questions, feedback or just a high five or push of encouragement when you need it. It’s not another mass-produced workout that has you jumping like a busy bee from one thing to the next. . We learn the movements and exercises then stick with them for a month and it’s soooo fun to see the progress that comes with that consistency. . I’m also stupidly passionate about helping women lift weights and realize just how strong they are, and that passion inevitably rubs off . Click the link below for full details. . Most of the 2020 crew is continuing on for 2021, so I just have space for a couple more to join in. Send me a dm if you’re interested or have any questions. . See more