Nour Kay’s Home Gym & Personal Training
Barrhaven Ottawa, ON, Canada

Training with me just got easier With winter creeping in and gyms being closed, it’s easy to talk yourself out of staying active. For this reason, I will be hosting workout with me styled Zoom sessions so we can all share our encouragement and motivation! These sessions will be 45 minutes and done from the comfort of your home; making it easy for anyone with a busy schedule to get their workout in for the day. No equipment is needed other than resistance bands and an op...tional skipping rope. The 45min session will include a warm up, workout, and cool down/stretch. DM me for more information if this sounds like something you would be interested in. I will be taking a limited amount of ladies for these sessions and will be booking in a first come first served manner. I look forward to seeing you ladies rock these sessions and crush your fitness goals #gym #fitness #ottawafitness #ottawagym #femalegym #personaltrainer #ottawapersonaltrainer #homegym #hometraining

Bloating can cause us to feel sluggish, lose our appetite, avoid eating, and feel less confident about our bodies. But we don’t have to live with constant bloating if we pay attention to the foods we consume. Here are a few things I did to ensure my gut was always happy with me and aided my bloating drastically. Avoid: Dairy products: 75% of the worlds population can’t break down lactose, which is the sugar found in milk. When you’re lactose intolerant and continue to consu...me dairy products you begin to suffer from bloating, gas, cramps, and diarrhea. What to have instead: Grab lactose-free milk alternatives such as almond, oat, or soy milk. Have fermented dairy products like yogurt - specifically ones with probiotics Avoid: Whey protein - its a milk-byproduct. For the same reasons above, you should avoid whey protein powder. This protein powder not only causes bloating but can also be the reason for acne on the body or face. It increases insulin levels in our skin and in turn increases sebum production. Overproduction of sebum in our skin, which is an oily substance, is what causes us to break out. What to have instead: Plant based protein is your best bet. You will get the same amount of protein within each scoop, and same benefits as whey protein for muscle growth but minus the bloating and possible acne! (Note: plant based protein powder can make you gassy, this will only last until your body gets used to it which takes no longer than 5-7 days) What to have when you’re feeling bloated: Green tea - it’s antioxidants help with digestion and sooth the stomach Peppermint tea - helps with trapped gas and bloating Probiotic supplements - probiotics help promote a healthy gut flora by providing our gut with good bacteria to help fight off the bad ones that cause gas, bloating, and stomach pains. Take 1-2 daily on an empty stomach until you feel the bloating subside. Note: talk to your doctor about probiotic supplements before you begin taking them Swipe left to see the products I use!

Hi ladies Although I’m currently booked up and am unable to take on more clients for the time being, I will continue posting my workouts so you can get some ideas on what you can do from home. I’m also open to answering any questions you may have, you can drop a comment below or send me a DM and I will be posting the Q&A’s. If you would like to be one of the first ladies I contact when I have slots open for training, notify me via DM and I will be sure to contact you in the... order of who reached out first __________________ Full body day Trap bar deadlifts - 115lbs 3x6 Seated chest press machine - 45lbs 3x12 Side to side plank push-up + mountain climber - 3x10 Flutter kicks - 3x45 seconds Kneeling overhead single dumbbell press - 3x12 #gym #fitness #ottawafitness #ottawagym #femalegym #personaltrainer #ottawapersonaltrainer #homegym #hometraining

Hello ladies! Please read below training notice

Book your consultation and get one step closer to your fitness goals!! As cold weather approaches it’s easy to get into the yearly routine of laziness for the winter time. But don’t let that cycle consume you this time around! I only have a few more slots to take in new clients for training so book today #gym #fitness #ottawafitness #ottawagym #femalegym #personaltrainer #ottawapersonaltrainer #homegym #hometraining