Refire Fitness

Friendly reminder! #hydrate

We all have reasons we want to feel strong, fit and healthy. One of the keys to staying motivated is finding your why! Your true why is usually way deeper than the surface goals of wanting to lose weight or fit into a certain size. Your true why is intenal and connected to self esteem, loved ones, confidence, etc .. My why is staying healthy to enjoy life with my family, helping my mental health and keeping my mobility as I age. It drives me day in and day out to make my hea...lth a priority, even in chaotic times. Have you determined your why? Let me know! #yourwhy #health #fitness #motivation #goals #mentalhealth #thisismytherapy #personaltrainer

Happy Monday, you got this! #HappyMonday

Some days, my workouts can feel like a chore (this usually has more to do with my emotions that day than the actual workout) but I often remind myself that the hardest part is starting - once its done, I never regret it!! #MoveMore #ShowUp

#ConversationsWithYourTrainer No matter how many workouts youve done or how routine youve made fitness, there are still days that make you question it all So proud my clients use real advice to push through! I feel like a broken record sometimes but where motivation fails (and oh does it ever fail!!), habits power success . What do your habits look like? Time for a change? Well #YouCanTrainWithUs #FuelYourFire #motivation #fitness #habits #personaltrainer #OnlinePersonalTraining

Its a motto at this point #StillAwesomeThough #HappyFriday

A funny thing happens when you decide to focus on what you gain from starting a fitness journey - you stop being obsessed about what youre losing! It makes the process seem that much quicker! Youll feel better, move better and wear your clothes better much quicker than youll ever see the scale move so why waste so much energy on the weight loss - youre missing all the good stuff!! #ByeScale #FeelGood #FuelYourFire

Dont need any help! #happythursday

Keeping it colourful and spicy is a way of life! #NoSadSalads here, loaded with crunchy veggies, seasoned shredded chicken and jalapenos....soooo good! Stop boring yourself with your sad leaves and stick salads - its time to up your salad game! Heres some game changing ideas to get you started: *Add protein like nuts, seeds, turkey, chicken or tuna... *Swap dressings for salsa - trust me on this one!! *Never underestimate the power of cheese, especially in a salad *Spice it with banana peppers, jalapenos or anything hot really! *Crunch it with crushed tortilla strips or croutons *Toss in some rice *Explore better veggies instead of just lettuce - add peppers, cucumbers, tomatos, red cabbage, onions, etc... #Eatwell #HealthyHabits #Nutrition #salad #food #personaltrainer

Still so much to learn... #MistakesAreGood #AlwaysLearning

Theres a reason why you have strong cravings when your sleep is lacking and even if youre not interested in science, understanding why your body does what it does is a form of taking your power back! Read todays blog to figure out the connection between sleep and cravings. #nutrition #cravings .

#RefireHack for ya #eatwell

Ah sleep. Its just a wish for a lot of people. Sleepness nights are the worst and they can bring on waves of cravings for comfort food (because youre tired and hormones are out of sync). Heres what I do in those moments: I make extra sure that my breakfast is healthy, enjoyable and filling! If I reach for sugar filled, processed food, I might feel good while eating it but that quickly crashes. By choosing something fresh and whole, Im giving my body a better chance of fe...eling good the rest of the day. Do you notice a link to not sleeping well and feeling more driven to eat comfort food? How do you handle it? #cravings #sleep #nutrition #eatwell #realfood #habits #health #personaltrainer

Seriously, right here #feedme #happymonday

Great things can and do from being uncomfortable! If it doesnt make you a bit nervous or scare you a little bit - its not going to change you! Wanna see some results? Gotta come on over to the crazy side #GetUncomfortable #Growth #ALittleBitofInsanity is good!

When it comes to reaching health and fitness goals (or any goals really), many of us fall into the same pattern that has us spinning our wheels. Does this sound familiar: You set a big, lofty goal for yourself and ... Feel super excited, a little scared but motivated Start changing everything and overhauling everything in your life to obtain that goal... Stay consistent and perfect for a a short period of time Then real life gets in the way... You struggle to keep up with all the changes you implemented and feel overwhelmed You get down on yourself and give up completely Rinse and repeat...foreverrrrrr If you related to the above, I want you to know you can break that pattern and approach goals with a different, less intense strategy! Heres a new pattern to use when you decide on a goal: Decide on your goal and make it very specific and measurable (meaning you can easily track your progress) Break your goal down into skills you would need to master to reach it Determine practices/habits that would help you develop those skills Pick 1 of those habits to incorporate into your life with at least 80% consistency Once youve mastered that habit, choose another habit to begin adding consistently. Then rinse and repeat THIS pattern foreverrrrrr. Its much more effective! #goalsetting #goalcrusher #habits #consistency #health #fitness #personaltrainer

Good to know! #LifeHacks

Punishing your body is not taking care of it. Eating less or not eating to "punish" yourself keeps you in a negative cycle of damage. A healthy nutrition pattern means YOU EAT not starve. And it means your body is fueled and nourished, not running on empty. Exercise is all about what your body can do - love it, dont hate it! #AllLove #NoHate

Seems fair...sneak peek first! #ItHasToBeBetter

FREE GIVEAWAY If you feel like youre constantly in a battle with cravings, congratulations...youre human! But you can take back power with some strategies. And I want to help you work through some with my FREE Crush Your Cravings guide: https://www.refirefitness.com/resources... #nutrition #eatwell #cravings

This made me laugh to hard #PositiveVibes

Kicking off September with a focus on nutrition and cravings. Todays blog post discusses a friend youve probably had for awhile and need to drop - night-time cravings! #nutrition #foodcravings #eatwell

It is what it is #JustBeYou

Lets get real about food cravings. All of September, Im rolling out tons of nutrition content and cravings will be a big focus. Everyone gets them including me! So Im going to tell you exactly what I do when cravings kick into high gear. Here MY go to strategy:... 1. I hydrate the crap out of myself to see if it will pass 2. If Im actually hungry, hydrating doesnt help so then Ill opt for fruit! 3. And if after that, the craving has hung on for dear life, Ill have it! But I wont go overboard. Ill indulge in a small portion, taking my time to enjoy it. Dont let a temporary urge get in the way of your goals. Youre stronger than the cravings - you just need to find your go to strategy so they dont always knock you off course. How do you deal with your cravings? Let me know #nutrition #cravings #eatwell #health #fitness #personaltrainer

Im there! #HappyMonday

They all wont be great, but they all count! There are days I question why I even bothered to do my workout because its just not going my way or Im just not feeling it. But my body doesnt care, it still counts the movement! So dont fight the bad workouts, let them flow and do what you can - in the end, it matters that you showed up! #FuelYourFire

#ConversationsWithYourTrainer While physical changes are great to see, I will always prefer these kind of check-ins from my clients! So often its the mental and emotional shifts that end up meaning more than the weight loss. And that comes from more than a body transformation. It takes time and effort - its earned . Now if only I could bottle that up and sell it #YouCanTrainWithUs #onlinetrainer #FuelYourFire #health #MentalHealth #fitness #clientlove #transformation

No shortcuts, quick fixes or easy way outs - theres no sustainability there. Choose to be patient with the process - play the long game! #motivation #trusttheprocess #health

Coping skills #ItsTherapy #LiftHeavy

The funny thing about motivation... ...is that you have to create it everyday. Its an "in the moment" feeling that surges us to keep going and then it ebbs away. A lot of clients start out by telling me theyve never been motivated to work out. And through some coaching, we tend to discover that its not motivation thats been lacking, its misunderstood priorities and leaning on the wrong kind of motivation. ... Anyones motivation for exercise will never have staying power when its soley extrinsic motivation (the kind where you try to drive yourself with external reward ..think carrot and stick kinda deal). This is when we excerise for a event, outfit or to look a certain way. While it can work for a bit, it wont hold - this motivation ebbs and flows faster than my bank account . The staying power comes in with intrinsic motivation (the kind that comes from deep within - its connected to something really important to you). This is when we excerise for that feel good high, because it relieves stress, gets you stronger and gives you time to yourself. This motivation latches on like a needy toddler . Can you see the difference? When motivation only comes from external rewards, youll eventually be okay with not getting the reward. When you connect it how you feel, to internal passions - youll be more likely to create that motivation. At Refire Fitness, I spark client motivation (through support, humour and sometimes fun gifts as pictured!) but at the end of the day, theyre the ones that make the whole damn rise for themselves! . What type of motivation have you been relying on? Is it time to look deeper? #fuelyourfire #motivation #workout #health #fitness #personaltrainer

Not much in life is free, but this 7 Step Guide to Healthy Eating is Ive been developing tons of nutrition content to roll out for the month of September so I thought Id end August with a teaser for you! This FREE guide will help you focus in on steps to make real change in your eating. Did I mention its free? Follow along all September for no fluff ways to take control of your nutrition - I cant promise not to nerd out on the science behind it but I do promise to bring sarcasm and real talk #giveaway #nutrition #free

My clients know this #MoveMore

Do you need to up your breakfast game? If youve been known to reach for cereals, pastries, and white bread most mornings then yes... Yes, you need a new game plan! What you put into your body in the morning can make you could feel sluggish, fatigued and bloated or you can up your game and feel energized, clear minded and light!... Quick and easy can still mean healthy - like hard boiled eggs and fruit! Keep it simple and fresh - youll notice a difference in how you feel. #breakfast #nutrition #eatwell #eatrealfood #health #simple #personaltrainer

Perfect doesnt happen so work on building consistency with good habits like moving more and eating well - its where the magic is! #goodhabits #health #consistency

#ConversationsWithYourTrainer The random things that get shared by clients Love that I get the real stuff! Theres no pretend here...clients are cursing through hard days, loving the results and letting me know that a side affect of building strength is not being able to keep your hands off yourself #YouCanTrainWithUs #FeelYourself #StrongIsBetter #strength #fitness #personaltraining