Palgrave Personal Training

Last Strength Training Class of 2020! If anyone would have told me that I will end up training virtually I would have never believed it. What a learning curb this has been! Thank you - thank you - thank you to everyone sticking it out with me. Not perfect, but the best we have for now. I miss you all terribly and wish you and all that you love a peaceful, happy and healthy Christmas break.

"Participation breeds motivation, not the other way around. Someone waiting for motivation to exercise to find them while not exercising might be waiting a long time." Andrew Barr

Jamie Oliver's Sugar Rush... 'it's getting absolutely ridiculous - there is too much sugary shit in our environment!" Love the guy and we need to get better at this. https://gem.cbc.ca//docume/episode-42/38e815a-0111c6e53a2

You can be the person that pushes through and guess what? Movement creates motivation!

Starting next week! ZOOM classes are $10 each or $20 for 2 or more per week.

Provided a little help understanding stress to a class of Humber College students yesterday. Almost the entire class was present, which shows you that they are struggling. They stayed to the end and asked great questions! This was the best thing I have done in a while and I can't wait to do it again! Here is what we talked about: What is stress (6 factors) Stress response and survival mechanisms ... Effect of sugar on mental health Holistic Lifestyle hacks / measures what you can do to improve your overall well being Food as fuel Understanding metabolism and how to combine foods Environmental Toxins Importance of sleep in a scientific way Hydration and Movement Posture and breathing and why that is huge for well being See more

So effective and lots of options to get to your core and butt muscles without any weights.

Q: What is the difference between yoga and a stretch class? A: Breath work or Pranayama. Breath is the bridge between the mind and the body. Where the mind goes, energy flows Yoga practice is the opportunity to become internally focused, to accept and surrender, to breathe and relax.... ZOOM Yoga Thursdays at 11:30AM - Interested?

We did it! NO Sugar Challenge #17 completed "It was a great experience and I’m so grateful I did it!" "The amount of information provided was perfect. It was educational, factual, and not too lengthy. You shared how things work and how our bodies react to different foods, as opposed to just asking us to eliminate certain things. The feedback to our daily journals provided great individual insight and gave advice to overcome hurdles."... "This gave me the focus to get rid of unhealthy habits and I feel much better both physically and mentally, knowing that I have control again." "I don’t have any more sugar cravings! I have soooo much energy, it is awesome. I definitely can say the inflammation is betterI lost 6lbs and feel great! "

I seriously spend hours every day counting. Why the heck am I still so bad a this???

Some exercises only need a tiny weight to be very effective. This is one of those movements that requires the entire body to help out... from this morning's ZOOM class.

All Hybrid classes are on hold for now, but I will continue to teach strength training on ZOOM on Mon-Wed-Fri at 9AM and Wednesdays evenings at 6:30PM. I hope you will hang in there with me!!!

The Sugar Challenge is now on DAY 15 and this group is doing amazing! So much easier with less distractions such as parties, travel, restaurants.... "Lost another 4 pounds last week - so happy Increased my water intake, eating way more vegetables. Weird no craving for chips !"... "Your daily emails are fantastic! So full of information and ‘food for thought’" "Every day I learn something new no lock down in my brain! I feel fantastic and my stomach feels flatter and definitely not bloated!! Can you believe if you actually follow the plan IT WORKS!!! "This Journal has been EYE OPENING. I am realizing carbs aren’t necessarily the enemy and I need them in small doses. It also helped me understand just how much giving into my stress over the years allowed me to gain weight."

Shoes or No Shoes? Let’s talk about arches as they are such an important part of our connection to the ground. If they collapse, will everything else continue to function great? Of course not. ... Arches are linked to the knees and even the slightest drop will reduce knee support and make them cave inward. That’s not where the problem stops as valgus knees throw off the hips which further increases the stress on that joint. Then the problem travels upstream as the legs are just foot soldiers to the spine. Everything junction dealing with gravity now has to adjust to the problem. Very often we rely on our shoes for arch support, but that can make the problem worse as we are not fixing the issue, just using a crutch. Ideally the arch is comprised of muscles and connective tissue with just the right strength and tension, so theoretically we can fix this problem. One way to become more aware of your arches and how they relate to the rest of the body is to train barefoot. Keep in mind that you may need to start slow and stick with body weight until your arches become strong enough to support added weight. With Covid 19 and the closure of most gyms, you are likely working out from home at this point. A great opportunity to try the ‘no shoes’ approach and really focus on strengthening your arches to re-balance your body.

Who is my biggest competitor right now? Your couch! We seriously need a plan to make it through the coming winter without a loss of muscle mass. ... Muscle is like money - it's easy to lose and takes a lot of hard work to earn. So maybe we should treat it like something we can't afford to lose. At this point limited gym use is still possible, but it is very possible that soon we are all stuck working out virtually again. There are so many amazing virtual training programs and I hope you will find something that will hold your interest and motivate you to work out regularly. I teach 4 ZOOM classes a week with a limited number of participants, so I can see everyone and correct form if needed. This way I can still coach and connect with everyone which is what keeps me sane and makes me happy.

YOGA is an ancient practice designed to achieve a more positive outlook on life and a focused, permanent sense of serenity and peace. Exactly what we need right about now! If this does not already sound absolutely perfect to you, here are my top reasons why I think everyone should give it a try: Yoga is a wonderful way to get in touch with your body... You will learn how to use breathing techniques to reduce stress and anxiety It can improve your posture and develop not only physical but also mental strength Meditation can change your life for the better This session will be a hybrid of in-person and ZOOM participation. For more information please dm me!

This is just genius! To add a bit of variety to the classes, I asked my ZOOM participants to use gliders tonight. Of course any type of exercise equipment is in high demand or impossible to find right now, so this is how one of my clients solved the problem. It worked amazingly!

There aren't many exercises I do not like, but this one I despise. Likely because I need it the most. Trying positive self talk.....

How does strength training through ZOOM work? Pretty simple actually. I watch you and you watch me .... except I get to stop and watch while you keep training

Your Range Of Motion is like a credit score. Especially as we get older the lack of mobility signals the loss of possibilities. Not a good plan. Let's keep moving in all directions all day long!