Strong Body Personal Training

Interested in quick at home workouts but can't join the lunch hour crew? Membership portal now available! For $23/month you'll have access to the recorded lunch hour sessions available when you are!... Choose a video and follow along, anytime whether you're at home or on the go! Message me and get set up now!

Another sweaty day in the studio (aka, my living room!) doing my live stream lunch hour workout! It's so great to be able to sweat out the stress and anxiety of the day. I always feel better after (even if I'm questioning my sanity during it!) and it's great to have people join me on the journey!!

Looking for a way to stay active during the lockdown!? Now offering online 30 minute virtual lunch hour sessions to help you stay moving while working from home! * No equipment required (although it's a bonus if you have it!) * 10 pack of classes is only $60 - that's $6/class! * Sign up for the classes you can attend... Create your account and sign up for classes at https://www.vagaro.com/strongbodypersonaltraining

It's a struggle. Not having a gym to go to is hard. Finding the motivation to move when it's the middle of a pandemic and your second home is closed for at least a month.... I have trouble working out at home. I always think of the other things I should be doing (dishes? Laundry? Dusting?) But for the next month (or more) this will be my workout space. I'm glad I took the time to gather some equipment before the lockdown was announced! I'm grateful to have the space in my home to put aside for this. How do you keep yourself moving? #fitness #workouts #personaltrainer #exercise #mentalhealth #homegym

A quick HIIT circuit to end a strength workout! Incorporating HIIT into your workouts is a great way to improve your cardio capacity and it's a great way to start the day! #fitness #workouts #personaltrainer #exercise #strongwomen #stcatharines #niagararegion #Niagara #HIIT

I love client progression! Natalie's new goal is a 50 lb shoulder press by the end of the year.. And here she is throwing around some 40s! Well on her way! #personaltrainer #progress #girlswholift #womenwholiftweights #strongwomen #stcatharines

Looking for ways to workout with a partner? Grab some med balls and get a good core workout with this quick partner ball toss! You can this for reps or time! Here, I'm doing 30 seconds of work before we switched places! #fitness #workouts #personaltrainer #exercise #strongwomen #stcatharines #niagararegion #Niagara

It looks like it will be a while before I can run any groups indoors, so I'm going to keep offering outdoor group workouts. I will take it month by month and assess based on how the weather is :) The next block of classes will start on September 2nd and the last class will be October 3rd. Workouts will continue to be held in the same place (St. Catharines) and on the same days (Wednesday at 5 pm and Saturday at 8:30 am)... The cost for the month will be $100. DM to sign up! #fitness #workouts #personaltrainer #exercise #ourhomestc #smallbusiness #niagararegion #stcatharines

Are you ready to get back to movement and fitness!? Summer workouts are starting back up! Join our small group on Wednesdays and Saturdays starting July 15 and running until August 26. $140 for the whole summer!... All physical distancing and cleaning protocols will be in place for your safety! DM to sign up now! Maximum of 6 participants!

We're back at it! Order your ready-made nutritionally balanced meals now for pick up June 20th. Link in bio or visit https://strongbodypt.square.site/ MENU OPTIONS BBQ Chicken and Spicy Quinoa ... Sweet and Smokey barbecued chicken with seasonal vegetables and ancho quinoa. Steak Skewers with Roasted Potatoes (pictured) Spiced steak and seasonal veggies deconstructed and served with garlic and rosemary roasted baby potatos. Shredded Chicken with Cilantro Brown Rice Shredded chicken with veggies and brown rice cooked in a cilantro and pepper sauce. Crackslaw A classic! Ground beef and coleslaw veggies stir fried in an Asian inspired Ginger soy sauce with sesame seeds. Mexican Braised Beef with veggies and rice Shredded beef braised in salsa with Mexican spices served with seasonal vegetables and rice. Sweet Chili Chicken Stir Fry Chicken and vegetables stir fried in a sweet chili sauce over rice and topped with cashews. See more

Who's ready to get back to movement?? Park sessions available! Ready out! Let's get moving! #fitness #workouts #personaltrainer #exercise

Just a sneak peek of what's coming... Cooking collective is back! We have some new meals coming and new contactless pickup or delivery! Stay tuned!

Too busy to tackle meal prep? Don't know where to start? Let us help you kick start your month with nutritionally balanced meals! The meals are frozen and ready to store for when you need them! Visit https://strongbodypt.square.site for this month's meal options!... #mealprep #mealservice #athlete #niagarafalls #StCatharines #niagararegion #healthyeating #healthylifesytle

ON THE MENU: BBQ Chicken and Ancho Quinoa This recipe screams summer vibes. Chicken breast marinaded and grilled with a sweet and smokey barbeque sauce, charred to perfection. Served with seasonal vegetables and a medium spiced ancho chili quinoa, this meal reheats beautifully and offers the perfect balance of flavour and fuel. Order now for pick up June 20th! ... https://strongbodypt.square.site/ See more

Congrats Rose who won our Facebook contest! We will contact you to make your meal choices!

Let us do the work and all you have to do is enjoy! Another new item on the menu this month is.... Thai Pineapple Curry Sweet and a little spicy! Made with red curry paste, coconut milk, pineapple, fresh basil leaves and vegetables, served with rice... #healthylifestyle #mealprep #niagararegion #stcatharines #lunch

These beautiful steak skewers are on the menu this month served with a side of garlic mash! This meal will help you get enough protein to fuel your day, veggies for those vitamins and minerals as well as some healthy smart carbs to give you energy! Order on our website http://strongbodypt.square.site (link in bio!) ... #mealprep #eatclean #personaltrainer #stcatharines #niagararegion #healthy #healthylifestyle

LUCKY LEAP YEAR CONTEST Want to win some free meals? We're giving away FOUR single serving meals from this month's Cooking Collective to one lucky winner. Earn FOUR entries by: Liking this post... Comment an emoji Sharing our monthly meal prep post Following our page! Contest ends Friday, February 21, 2020 at 8PM with winner announced by Monday. Winner responsible for picking up meals during designated time.

I am a Precision Nutrition certified nutrition coach. #precisionnutrition teaches the art and science of nutrition coaching. I can help you break free from dieting, create lifelong SUSTAINABLE habits that will help you accomplish your goals, no matter what those goals are!... Do you want to have more energy? Need help dealing with digestion issues? Want to run a 5k? Want to deadlift your partner? Nutrition coaching can help you meet any of these goals! #nutrition #antidiet #healthy #lifestyle

Reposted from @precisionnutrition We think a little differently here at PN. Specifically, when thinking about eating better, we like to ADD instead of subtract. Why? Because dietary subtraction ("I have to stop eating X") isn’t nearly as effective as addition ("I’ll eat more of Y"). For example: I want to start eating better, so I'll stop eating ... forever.... Contrast that to: I want to start eating better, so I'll start eating in one meal a day. Then, maybe in two meals after a week. In our experience coaching over 100,000 clients, we've found that the more you deprive yourself of "bad" foods, the more you think about them, and the more appealing they seem. Mm... donuts. Instead, if you focus on ADDING so much healthy stuffwater, lean protein, fresh fruit and vegetablesthere's less room or desire leftover for food that doesn't support your goals. So you'll find yourself eating better without feeling deprived or feeling like you're "on a diet". - #regrann See more

The Cooking Collective is back with a brand new list of never before offered dishes! This month we are fighting the winter blues with all of our favourite 'comfort' food flavours packed into nutritionally balanced single serving meals! Get a jump start on March this leap day by saving yourself so much time in the kitchen! Pick up is February 29th!... Visit http://strongbodypt.square.site to place your order! (link in bio!)

It was Lucy's last day before retirement! Still kicking a$$ at today's class! Congrats Lucy! #groupfitness #strongertogether #retirement

You gotta hussle for the muscle @savanni_lifts and @ptlaura1976 finishing a working at 6 am! Look at the ... It's 6:45 and we're ready to start the day! #conditioning #personaltrainer #strongwomen #hussleandmotivate #girlswholift

A well executed squat knows no boundaries! Caleb has no problem handling the weight and his speed shows how easy this is for him. #squats #speed #personaltrainer

Metabolic conditioning tonight... 20 pulls on the rower followed by 5 burpees. Repeat until you hit 2000m, or set a distance that works for you! #conditioning #personaltrainer #strongwomen #rowing #ergometer #metabolicconditioning

Sick of sandwiches for lunch? Hate cooking? Never find the time to meal prep? We got you covered. The Strong Body Cooking Collective will prep, cook and freeze nutritionally balanced, seasonal, and delicious meals for just $10/plate (eight minimum). Meals are available for pick up in St. Catharines, ON on February 2nd, 2020. Visit our square site to order. https://strongbodypt.square.site/... Meal options include: Crackslaw Ground beef and coleslaw veggies stir fried in an Asian inspired ginger soy sauce with sesame seeds. Best served with a drizzle of sriracha! White Chicken Chili Chicken, vegetables, and white beans in coconut milk with cumin and coriander. The perfect way to warm up a winter afternoon! Maple Dijon Chicken Chicken, sweet potatoes, carrots, brussel sprouts, and onions tossed in a Maple Dijon glaze and topped with pecans and dried cranberries. This is the kind of dish you spend all day thinking about! Mexican Bowls Taco spiced beef, rice, beans, corn, salsa, onion and peppers make up this deconstructed burrito bowl. Light and bright! Beef Teriyaki Beef, snap peas, peppers and rice in a homemade teriyaki sauce. Sweet and savoury, the perfect combination! Jambalaya Chicken, shrimp, and chorizo with veggies and rice simmered in tomatoes with big creole inspired flavours. We can't get enough of this one! Morrocan soup Butternut squash, carrots, parsnips, onion and potatoes blended with Ras El Hanout seasoning. This hearty vegetarian soup will warm you from the inside out! Chicken Fried Quinoa Chicken and vegetables stir fried in quinoa with egg. Just as easy and delicious as takeout!

New year, new kitchen! Shaking things up with the Cooking Collective to offer you meals for purchase - no work required! We're testing tons of new delicious and nutrious recipes today! Visit https://strongbodypt.square.site/ to order your ready-to-heat-and-eat meals for Feb 2 pick up! Thanks to @commis.culinaryworkspace for providing such a great workspace

We're just here building backs on a Saturday #deltsfordays #girlswholift #liftheavy #personaltrainer

"I don't know if I can walk down the stairs" Putting in effort to feel better, and get stronger #strongwomen #personaltrainer #lungesofdeath

Do you feel you body size dictates your place in this world? (it doesn't!) Have you been on diet after diet and feel like nothing ever works? (diets suck!) There's a better way.... I promise! The world has fed you a bunch of lies. You do not 'need' to be skinny. You are worthy of love and life regardless of your body size. Does this mean you can't want to change it? Of course not.... You can eat nutritious whole foods because you LOVE you body You can workout to get STRONG We need to #ditchdietculture and heal our relationships with food and our bodies! #dietculturesucks #healyourbody #personaltrainer #precisionnutrition #getstrong #girlswholift #healthyatanysize

It's almost 2020...what's your goal? A new year is traditionally a time to make changes, to set intentions and work towards meeting them. My personal goal is to back off the weights for a bit, increase my endurance, prepare for the tough mudder in September with a team of strong determined friends and to keep myself healthy and mobile.... Whats your goal? #newyearsresolution #2020 #personaltrainer #juststrong #girlswholift #toughmudder

Wishing you all a magical holiday! Enjoy this time with your family and friends!

Something I believe in! Although I want people to get healthy and eat well, it's not about 'getting skinny' and 'being thinner'. I want people to eat well to FEEL better. I want people to exercise because they MOVE better. None of this is a punishment.... For me, I want to prevent the chronic diseases that are in my family tree... Diabetes, stroke, heart disease, cancer... I want to live to see grandchildren and maybe even great grandchildren! Find your own why! As you can see, with diet culture glasses on we see exercise through the lens of earning and burning food, a way to control and manipulate our weight and aesthetics and a way to restrict, punish/ repent for our supposed ‘sins’ of eating. But through the lens of intuitive fitness, we switch this on its head and encourage you to use exercise as a tool of self care, respect and fun! So I gently encourage you to try looking at fitness with the intuitive fitness glasses on and see what it looks like? I hope it leads to more fun, enjoyment and ultimately peace with your body . #TrainHappy #intuitiveexercise #intuitivefitness #joyfulmovement #selfcare #selfrespect #ditchdietculture #dietculturedropout #fitness #healthfirstapproach #intuitiveeating

Start 2020 off on the right foot by treating yourself to a healthier lifestyle with this limited time offer! Save $125 on individualized personal training and nutrition coaching with Laura. This promotion includes: - 12 one-hour sessions of personal training tailored specifically to your goals (2/week) - 6 weeks of habit based nutrition coaching with weekly focus/goals, follow up lessons and tasks for you to complete during the week... Hold yourself accountable to those new years resolutions! Visit http://strongbodypt.square.site to sign up! #progressnotperfection #nutritioncoaching #personaltrainer #resolutions #newyearsresolution

Do you need a nutritional kick start? Stop dieting and start eating! Join me for my 6 week healthy challenge!... https://strongbodypt.square.site/

Reposted from @lucymountain Festive meal prep recipe for you guys. merry bloody Christmas.okay now I’ve broken the seal and said the c-word, as we head into December I just want to let you know YOU DON’T NEED TO LOSE YOUR SHIT THIS YEAR.Contrary to the infographics and shitty newsletters from boutique fitness studios - you don’t actually need to survive Christmas. It’s literally just a time of year where you’re gently forced to be a bit more social - which might I add... is actually a basic human need.Yes, you might eat a bit more food.Yes, you might drink a bit more wine.Yes, you might not be doing things that are completely conducive with sMaShing your fitness goals.But that’s really, really okay.There’s a lot to be said for managing your expectations - so flip the dynamic and take back the power.Go into Christmas *expecting* it to be social, to enjoy lots of food, to get awkwardly drunk and split your jeans whilst trying to do Russian Dancing.Rather than berating yourself for having a few mince pies. Christmas is bloody wonderful time of year so don't ruin it by being a dick to yourself. Love u. https://www.instagram.com/p/B5Q1HpzHI7H/

I couldn't be prouder to coach all these strong women! Personal records for every single lift for every single woman! #girlswholift #powerlifting #fitness #deadlift #strongwomen

Today is the last day to register for this month's Cooking Collective! If you are busy and can't attend, let us cook for you! Don't let this opportunity pass you by!... https://strongbodypt.square.site/

Thanksgiving leftovers not as appetizing as everyone thinks? Join us for the next cooking collective! Registration and more information on our website: https://strongbodypt.square.site/ ... #mealprep #healthyliving #healthyeating #workshop #niagara

Natalie wanted to lift 300 lbs.... And here she is doing it! Want to set some goals and then crush them? Reach out today! #girlswholift #powerlifting #fitness

Did you know I am a certified nutrition coach as well as a personal trainer! If you are looking for nutrition coaching, look no further!... Pm me for details on how you can get started today!

In 10 days we'll be making these delicious meals! Don't miss out - it's time to sign up now!!! https://strongbodypt.square.site/

Do you know the difference between these 2 photos? 5 lbs That's it.... The scale only tells us part of the story. Progress pictures, measurements, how our clothes fit... Those are just as (or more!) important to healthy living. #livehealthy #nonscalevictory #niagara #progresspics #powerlifting

Registration for our September 29 Cooking Collective is open! Don't miss out on these delicious meals. New this month, you choose which meals you take home (max 12 portions). ON THE MENU: Maple Dijon Chicken and Veg... Chicken, sweet potatoes, carrots, brussle sprouts, and onions tossed in a Maple Dijon glaze. Topped with pecans and dried cranberries, this dish screams fall in all the right ways. Spaghetti Squash and Meatballs Roasted spaghetti squash and savoury beef meatballs smothered in our made-from-scratch veggie loaded tomato sauce. Talk about nutrient-dense comfort food! Chicken Fried Quinoa Chicken and vegetables stir fried in quinoa and busting with Asian flavours. Just as easy and delicious as take out! Beef and Bean Chilli This veggie loaded sweet and smoky chilli is bound to keep you full all afternoon. Like it hot? We got you covered. Customize your spice level at the workshop. Wish these dishes were ready-to-heat in your freezer? Register for our September 29 cooking collective below! https://strongbodypt.square.site/

Guess what time it is!? It's time to get cooking! We're ready to take registration for our next cooking collective!... Last months session sold out in 2 weeks so make sure you get in early! Register here: https://strongbodypt.square.site/ #mealprep #niagara #healthyliving #pn1 #precisionnutrition #nutrition

Spending the week on a teaching holiday in Cancun! Your mental health is just as important as your physical health. Take the time you need to keep yourself grounded, give yourself experiences that bring you joy and remember to take care of yourself first!

We are full!! Stay tuned for next month's cooking collective!

We are full! Due to the overwhelming interest for our first Cooking Collective workshop, we’re already planning another! Come out Sunday, August 25th and make 12 individual portions of 4 unique meals to fuel you through September!... We’ll provide the space, tools, ingredients, recipes and guidance to set you up for healthy and well balanced lunches for only $72! That’s only $6/plate! Act fast because space is limited and spots are already filling up! #mealprep #strongbodycookingcollective #absaremadeinthekitchen #healthyworklunches #worklunch #cleaneats #fresh #powerlifting #girlswhopowerlift #niagaramealprep #macros #healthyliving #lunch #weightlossjourney #nutrition #mealplan #glutenfree #chicken #beef #quinoa #rice #vegetables #fitness #worksmarternotharder #ourhomeSTC #niagara

Strong Body Cooking Collective is up and running! Join us for our first meal prep workshop on Sunday July 28th. Together we’ll make 12 portions per person of 4 different meals with your pick of veggie and carb sides. That’s nearly 3 weeks of work lunches complete in one afternoon! We’ll provide the space, tools, ingredients, recipes and guidance to set you up for healthy and well balanced lunches for only $72! That’s only $6/plate! Who ever said balanced meals were expen...sive and inconvenient has never met us! If you’re interested, DM for details. All of our recipes are macro balanced and gluten free! #mealprep #strongbodycookingcollective #absaremadeinthekitchen #healthyworklunches #worklunch #cleaneats #fresh #powerlifting #girlswhopowerlift #niagaramealprep #macros #healthyliving #lunch #weightlossjourney #nutrition #mealplan #glutenfree #chicken #beef #quinoa #rice #vegetables #fitness #worksmarternotharder #ourhomeSTC #niagara

I'm finally on instagram! I'm hoping to use IG to post meal prep ideas, tips for workouts and other healthy living activities!

Dig deep, really get to the meaning of this video - and then tell me your thoughts!! #Science

Yet another reason to get off the treadmill and under a bar! https://www.reuters.com//weightlifting-better-at-reducing-

Client Progress Earlier this year, told me she wanted to get one pull up by June. She's been working incredibly hard at every work out and was finally able to get her pull up!!! This is what it's all about!! Making goals and crushing them!!

3rd place (technically tied for 2nd) in the Niagara powerlifting meet. Hard work pays off! Squat - 265 lbs Bench - 133 lbs... Deadlift - 319 lbs Everyone has some goal, you just have decide what yours is!

Considering a cleanse or detox?? Remember that detox diets don’t clean out toxins or help you lose body fat - that's your liver's job! What you should know is that cleanses and detoxs:... * don't provide enough (or any!) protein * starve your body of energy, * can cause unhealthy blood-sugar swings, and * lead to a yoyo of under eating and overcompensation (binge eating) What should you do then? - focus on whole foods - create better daily habits of healthy eating

Client spotlight Gloria has been working with me since the very beginning of my personal training journey. She shows up every time ready to work and I'm always telling her she's my hardest working client! Gloria has multiple issues with her back (disc, nerve damage, etc) but has learned to lift safely and now is crushing every lift I give her! ... #WorkHard #Strength #WomenWhoLIft #Deadlift

#TransformationThursday Natalie has been with me for about a year and a half now and has made some incredible changes to her life! When she first started she could barely squat, and these days she's squatting 145 like it's nothing,not to mention her deadlifts, fixing her rounded shoulders and, of course, her obvious weight loss! She comes ready to work to every session with me, and not only that, she goes to the gym on her own between sessions!!... Natalie Rocks!!! #GirlsWhoLift #ClientProgress #WeightLoss

Exercise has many benefits... And here's a huge one for lifelong health! Start strength training BEFORE bone loss is a problem, and prevent it from happening! #strengthtraining #workoutforhealth #fitness

I believe this 100%...and I've said it many times! Also, follow Squat U for some awesome info!

Let's just take a moment to appreciate this 300lb deadlift.....

It's Monday! What will you do to start the week off right? #MondayMotivation

Weekend plans... Always expanding my knowledge so that I can pass it on to my clients! #alwayslearning #namaste #yogafit

I absolutely love doing holiday workouts! Today is Valentine's day, so of course we do all partner work! Grab a friend, help keep each other accountable and have fun!

**CLIENT SHOUT OUT*** Super proud moment!! Sharon gives it her all for EVERY. SINGLE. WORKOUT. Here she is deadlifting 120 lbs! I think she surprises herself when she accomplishes these feats! We don't need a gym to do our workouts - I train Sharon and her husband in their home and every workout is a challenge, even without all the space and equipment of a gym!... #deadlift #strength #personaltrainer

Bootcamp style classes aren't my style! Here are a few reasons why I prefer small group strength training over large bootcamps: 1. You could get lost in the crowd - I want to be able to provide instruction to everyone individually when needed. This not only gives you the maximal benefit from your time but prevents injuries too!... 2. One size doesn't fit all - everyone starts in a different place and it's challenging to ensure you are getting what you need when there is a large group! One on one and small groups mean that I can see if you are struggling, or if you need more of a challenge! Every workout is scalable to YOUR needs! 3. Traditional bootcamps are very challenging workouts that will take you beyond your abilities - this is not a great idea. You should push yourself but keep your heart rate between 65% and 85% of its maximum... Do not work out until you vomit! If you feel like that, I haven't done my job!

It's coming up to that time of year when people want to get past the indulgences of December and get healthier in the new year! Here are the top 5 myths of nutrition that many people believe.. https://www.theglobeandmail.com//article-want-to-eat-heal/

This article sums up how I truly feel about my role as a trainer. I will encourage you and push you but never be negative. I personally know that positive environment is the best way to encourage and make improvements! https://www.sciencedaily.com/releases//12/181213190629.htm

Final group session of 2018 in the books! These ladies work HARD and I'm so proud of what they have achieved this year! Looking forward to seeing them all again in 2019!

Short on time this holiday season? In 10 minutes, you can get in a quick full body workout! Give this a go and let me know how you do!

Happy Halloween We had so much fun playing Halloween bingo today! Congrats to Jennifer for being the first to get 2 lines and winning her session for free!

Get active! It's good for your health! Not exercising has been shown to be worse for you than smoking or diabetes! https://newsroom.clevelandclinic.org//cleveland-clinic-re/

**CLIENT PROGRESS** Natalie and I have been working on her back and shoulder strength since we started together and her hard work is showing here in the comparison between these 2 deadlifts! Her back is much less rounded, her shoulders are pinned back and she looks amazing doing it!!