Roseland Health & Fitness
405 Guelph Line L7R3L7 Burlington, ON, Canada

Power breakfast to fuel the day!

First I find out my kids are going back to school next week and then I find out my incredible studio has won PLATINUM and GOLD awards for BEST PERSONAL TRAINERS and BEST YOGA INSTRUCTORS in Burlington?!? Best week ever!!!

Short on time or just want to challenge yourself? Try this full body exercise! Single armed chest press while in a single leg bridge. There isn’t much that isn’t working. PS. Notice my head is hanging off the mat? That’s on purpose. Its a key to keeping this exercise safe as it keeps the back of my neck in a neutral position.... Give it a try and let me know what you think! #personaltrainer #personaltraineronline #personaltrainerburlington #fullbodyworkout

COMPLEXITY is often times the ENEMY of EXECUTION. I’ve committed to a Fit February which means I am gong to workout every damn day. If I want to be successful I have to make it simple.... Today was three exercises. One weight. Repeat for 30 minutes. Rest between sets. Done.

Yikes! Thank you Toni Basil for reminding us that age is just a number. That said, I couldn’t move at 25 how she is moving at 75! https://youtu.be/Xcpjta4q7lc

Shopping complete! If you entered our Healthy Habits Challenge in December be sure to send in all your completed Bingo Sheets by tomorrow to be eligible to win gift cards from: *Lettuce Love *Vegan Pantry *Lola Choco Bar *Son of a Peach... *Rayhoon Persian Eatery Let’s show our local restaurants and our taste buds some love!

When we focus on developing our strengths, we grow faster than when trying to improve our weaknesses. Plus, people who use their strengths are happier, less stressed, and more confident. So tell me, what is your superpower?

Want to win gift cards for delicious Persian food from @rayhooneatery in lovely Village Square? Be sure to enter all your points from our Healthy Habits Bingo Challenge by tomorrow!

If you are reading this then you can’t deny the fact you survived the last lockdown. What isn’t clear is if you took care of you to the best of your ability. This is not the same lockdown. This is not the same time of year. You are not the same person. ... Reflect back and ask yourself how you could have done better...and then DO BETTER! You are stronger than you think you are. Don’t believe me? We have moved all of our Personal Training and coaching online so we are indeed open for business! Let us help.

How fun! Out purchasing gift cards from a bunch of our amazing and local restaurants to give away as prizes for our members in our Healthy Habits Challenge! First stop @sonofapeachpizzeria !

Walking in a winter wonderland... Stores are closed but Mother Natures doors are open! Hope you find some time to move today. Wishing you a beautiful day everyone!

As New Years 2021 approaches and we say goodbye to 2020 it doesn’t hurt to reflect on a year that hopefully wasn’t ALL bad. Powerful questions can help you do that.... They give us a chance to challenge our own ideals and perhaps shed some light on what we are and are not committed to.... They help you look back so you can move forward with intention. I’m going to pose some questions over the next few days. Ponder them. Answer them. Reflect on them. What comes up just might surprise you! Peace, love, and a million successes to you now and in 2021, my friends!

A little feel good story to start your boxing day! https://www.cbc.ca//e/2020-edmonton-secret-santa-1.5855192

Are you ready for 2021? Or should I ask...is 2021 ready for you??! Your life will be no better than the plans you make and more importantly, the ACTIONS you take. You are the architect and builder of your future...the only question that remains is; what are you gonna build?

Did anyone else notice that the air was just heavy today? Covid fatigue is real and it’s hitting lots of us this week. I know I sound like a broken record but when you’re feeling down or frustrated, and it’s a pandemic, and you’re not allowed to gather with your friends or family, and you feel like you just want to say screw it, then may I suggest you get outside? ... Take a walk. Move your body. Exercise. Breathe. Breathe deeper. May I also suggest you take a walk through Village Square if you haven’t for a while. The holiday lights are up, the businesses are open (for now!) and It definitely lightened my mood today.

Mantra for the coming week...

We’ve been nominated and we would be honoured to have your vote for best PERSONAL TRAINER and YOGA/Meditation studio in Burlington!! Find us under: Sports, Recreation and Fitness category... Listed as: Roseland Fitness https://burlington.communityvotes.com/

We Are In The Red Zone...what does that mean to us?

I Have A Riddle For You...

One thing I love about my Saturday workout is it gives me time to play a bit... Usually that play involves some kind of stability work. Something I need to practise. Today it was my plank. One thing I know is we don’t need to spend time holding planks for longer and longer. (Unless of course your sole goal is to hold a plank for longer and longer!)... A healthy core is a stable core. One that can RESIST ROTATION while under stress. (Hence protecting your back.) If you can safely hold your plank for 20-30 seconds and have been able to do so for a few weeks why not try adding some added stresses, rather than more time under stress? For example, add movement with your arms or legs. Like I did in this video by tapping one shoulder and then the other. If that’s ok, maybe you try to balance something on your back to ensure you aren’t rotating while you move! Happy Saturday everyone! Don’t forget to move!

Every Monday @ 2:15 pm we host a slow and gentle yoga class. We only allow four participants in the upstairs studio to ensure plenty of distancing and lots of ventilation. We currently have one opening for tomorrow’s class. Message me if you’re interested!

Happy Sunday y’all!

It's Time for a Digital Detox? Check out our latest newsletter to find out all about it!

Saturday workout complete. Tag, you’re it.

We Survived 2020!! Check out our latest newsletters on the hard lessons learned and 6 key questions we need to ask ourselves to make 2021 your best year yet!

What is the difference between MOBILITY and FLEXIBILITY training? Flexibility is defined as the ability of a muscle to lengthen passively through a range of motion, whereas mobility is the ability of a joint to move actively through a range of motion. Mobility is far more effective than traditional stretching because it is based on movement AND motor control.... The best part? The effects are longer lasting than traditional stretching. Interested in finding out more? Give us a call or message us today!

Some of you aren’t able to get outside...but most of you are. For those that are able, hope you are outside enjoying this beautiful weather today, it’s a gift!

Sometimes a simple question is all it takes to set you off in a new direction or to clarify you are on the right path already. Keep your head clear. It doesn’t matter how bright the path is if your head is always cloudy. ~Unknown

And this my friends is why ‘physical’ distancing should never be misconstrued as ‘social’ distancing... We need to BE CLOSER to our community, family and friends than ever if the ultimate goal is to stay healthy. https://www.cbc.ca//casual-social-contacts-can-help-combat

Merry Liftmas to you and yours!

Thanks to you we just dropped off 130 pounds of food and $600 to the Burlington Food Bank!

Another lockdown. Another opportunity to showcase your ability to adapt and overcome. None of us can do it alone so let’s stand apart together and show this frickin virus how strong we really are.

And so it is official. Lockdown as of December 24th for all regions in Ontario. Sorry members...this doesn’t mean we are closed, it just means you will have to see our smiling faces from the other side of a screen. Get prepared. ... Clear floor space if you need to. Tell your trainer what you have in the way of workout equipment. You’d be surprised what will suffice! A backpack full of old books, a chair, a set of stairs, some soup cans, these are all considered workout equipment. You have all the equipment you need. Trust me. Confirm the best method of communication. Zoom? FaceTime? FaceBook Video? Google Hangouts? WhatsApp? We can do it all! A winning attitude. This sucks for everyone but not everyone will make the best of it. Only you can choose to do that. We love to see you in person but we are also thrilled to see you online. This too shall pass. Let’s do this!

It may not feel like a normal Christmas but that doesn’t mean we can’t spread a little cheer with some ugly yet totally delightful Christmas attire right? Now to figure out a way not to overheat...

It's 100% Safe and Just as Effective! Best part, it's FREE! What am I?

Last day to bring in your food bank donations!!

Just one more week for donations before drop off! Bring on your food donations if you can spare some!

Our Future Success Is Determined by Daily Choices

Tell me what you pay attention to and I’ll tell you who you’ll become. Wherever your mind goes, your body follows. Wherever your thoughts go, your life follows. -Benjamin P. Hardy

This is it. This is all you need for a great at home workout. A dedicated space to do it. Do you need loads if equipment? Nope.... Do you need complete privacy? Nope. Do you need dumbells and straps and bands and music? Those are lovely extras but they aren’t essential. If we head into lockdown again don’t use lack of equipment as an excuse to ‘pause’ your exercise. In fact a lockdown should be a push to keep it up and perhaps ramp it up. Exercise is essential for your physical as well as your mental health. It’s even good for your immunity! Can’t stop, won’t stop... Need help? We offer physically distanced, in studio (currently!) as well as online training. Call us today to find out if we are the right fit for you!

Coffee breath? Don’t care... Masks do have their benefit! Even with a mask on we will keep at least 6 feet from you. That way, not only is morning coffee breath not an issue, Covid isn’t either!... Masks, keeping both of us safe.........

It’s the last day of the first week of our Healthy Habits Bingo Challenge. There is still time to cross a few more off your list!

Why Kindness Counts...

We have some crafty members and we are honoured to support them as much as they support us! We have hand made custom cards and artisan all natural soaps by @cleansehandpouredsoap for sale, made locally by our members! Great Christmas gifts or stocking stuffers!

We’ve seen way too many injuries this week from people rushing around, trying to do things too quickly, without intention. RUSHING CREATES SIGNIFICANT STRESS, FOR MARGINAL (if any!) BENEFIT. Stop rushing. ... I get it, these are stressful times but rushing head first through them won’t make it any better. The time won’t go faster. You won’t accomplish more. Once you stop rushing through life you will be amazed how much more life you have time for! Feeling stressed? Stop and just breathe. Five breaths. Ten breaths. They will make all the difference.

Online workouts are working out great! Love this shot of an online workout spaces getting festive! You’ve got your Zoom screen ready and Santa to cheer you on! What else could you need?

Are You Ready for a Win Win? Join our Healthy Habits Bingo Challenge and you may win gift cards to a local restaurant AND gain some healthy new habits in the process. Call or email to join.

What a strange and unexpected rush! This week we started our Healthy Habits Bingo Challenge and today I decided to cross off the PAY IT FORWARD box. I’ve never done it before and I couldn’t believe how nervous it made me and then what a funny rush I felt afterwards. ... Can’t wait to do it again! But that time will always be special. You always remember your first time right? The challenge starts fresh every week of December and is raising money for the Burlington Food Bank. Let me know if you are interested in participating!!

If you’re going to work out you may as well have a pretty view...

There is no bad weather, only bad clothing... Outdoor activities don’t have to stop when the weather gets colder. You just need to dress better! Get out there and enjoy the snow today!

Wise words (it doesn’t seem to be clear who to give credit to for them!), but a little less so for a Monday where we do indeed have the power to alter the beginning of our week and tomorrow our month. Happy Monday everyone.

Food bank donation or 20 pushups. Your choice...

Hoping to fill this box full of canned food and not cats. So please bring your canned food into the studio before December 21st and we will be dropping it off at the Burlington Food Bank whenever it fills up!

What a day for a walk in the woods! Even a lovely spot to stop and ponder should you want to. Anyone know where I am? Would love to see a pic of where you love to walk!

Are you ready to do something good for your body, your mind AND the community? Join our Healthy Habits Bingo Challenge and prepare to be a WINNER! Open to everyone. Minimum donation $20 pp. Find out more:... http://roselandhealthandfitness.ca//healthy-habits-bingo-/ See more

Online and on-site training happening simultaneously in the studio this morning! . I will never take technology for granted again! .

Have you seen our latest news? We offer mobility sessions to help you move and feel better! Check it out!

Anyone else feel like skipping today’s workout?? Skipping is great for your mood, your heart, your bones and your coordination. Pro Tip: Find the right music to set your rhythm to and be sure to empty your bladder first!

Another day, another opportunity to show up as the strong, capable, amazing person you... Red zone be dammed. You got this. We got this.

https://www.nytimes.com//anxiety-stress-weight-training-li

Stability ball squat with overhead press. The legs are on fire, the abs are locked and loaded, the shoulders are working at an angle that is safe and effective...oh my! Christina Smith you have a set of Dumbells and a stability ball right?

I got my very first facial today...like ever in my life. And oh my. Why did I wait so long?? Probably because I was waiting for someone like @skinnovationsbyera to come along! This is a medical skin clinic run by a dermatologist and she has conveniently moved in right next door to our studio! ... I can’t say enough. I also can’t wait to go back! Welcome to the neighbourhood Era!

Now if this doesn’t make you I don’t know what will.

Your goals need to excite you!

We have ONE SPOT AVAILABLE for IN STUDIO Gentle Yoga with Claudia on Mondays at 2:15 pm. We are limiting our classes to 4 participants in person, with everyone else on zoom. We’d love to see you on your mat so let us know if you’re interested in joining!... #yoga #burlingtonyoga #gentleyoga #burlon

Check out our latest newsletter to find out the one supplement we think you need this winter. And it has Dr Fauci's seal of approval as well.

Hahaha! Ain’t nothin’ wrong with that... Happy Friday everyone. Cheers!

Don’t want to brave the malls? How about this gorgeous gift from @cleansehandpouredsoap ? Four botanically coloured, naturally scented soaps, a handmade cedar soap dish and a 100% organic cotton hand towel for $45. I have been using these artisanal soaps religiously since I discovered them and I am so excited to be able to share them with you!!

Have you read our latest newsletter? It includes available massage times!

lol. We haven’t gone quite this far but we do have a new HVAC filter in our massage room along with all the other Covid protocols we need in order to keep you safe!

As a Mom of kids in high school during a pandemic, and as a woman who owns a gym that is under constant threat of being closed I have to remind myself of this constantly. This pandemic is not a sprint, we can’t just run as fast as we can, suffer through the short term pain and collapse smiling at the finish line. It requires patience, it takes planning, it takes resilience and a unerring belief that the finish line is coming...we just can’t see it yet. ... And so, if we want to cross the line in one piece we need to do the work. We need to wake up every morning with gratitude and purpose. We need to listen to the experts but then we need to talk to our friends and our community members. We need to ask ourselves how can we cross that finish line TOGETHER, as a COMMUNITY so that no one is left behind? We need to be Economically sound, emotionally stable and healthy in body. It all matters.

Here's Why You Don't Want to Be Fit After 50