Sue's Ignite Fitness

Hard work. Dedication. Consistency. Commitment to your goals. Keep your eyes on the prize, and don't give up!!! #suesignitefitness

FESTIVE RECIPE!!! HIGH PROTEIN GINGERBREAD MUFFINS!!! In a large bowl, mix: - 1 cup almond flour - 3/4 cup.vanilla vegan protein powder - 1/3 cup arrowroot or tapioca flour - 1/4 cup coconut flour... - 1 1/2 tsp baking soda - 2 tsp cinnamon - 1/2 tsp nutmeg - 2 tsp ground ginger Then, add and mix: - 1 1/2 cup water - 1/4 cup pure Maple Syrup - 4 organic free range eggs - 2 tbsp molasses Pour into 12 prepared muffin cups, and bake for 20-22 minutes at 350F. Delicious, gluten free and festive!!! Enjoy!!! #suesignitefitness #highproteinbaking #gingerbreadproteinmuffins #festiverecipes #christmas #wholefoods #eatrealfood #glutenfree #optimalhealth #holistichealth #holisticnutrition #registeredholtisticnutritionist See more

HOLIDAY NUTRITION HACK #2: WATER!!! This basic, FOUNDATIONAL Nutrition Hack is a MUST, but it's often overlooked!!! Water: Makes up 60-80% of your body!!! Helps with focus, energy, concentration, mental clarity, and can reduce headaches! Is an ANTI INFLAMMATORY: it lubricates your joints (and plumps your skin, too, girls!!!) By the time you're thirsty, you're already dehydrated!!!... Unsweetened herbal tea counts toward your daily total You need an EXTRA 2 cups for each cup of coffee consumed (coffee is a diuretic) Warm lemon water first thing in the morning will rehydrate you after sleep, and stimulate bile production, to help you with digestion and Detoxification!!! Thirst is often mistaken for hunger!!! Try water first!!! How much do you need?? Take half your body weight in ounces: ie- if you weigh 150 pounds, you require 75 oz daily, or 9 1/4 cups (more if it's hot, or you're exercising!). Water is a HUGE help with weight loss!!! CHEERS to your HEALTH!!! #suesignitefitness #water #hydration #optimalhealth #drinkup #healthhacks #rehydrate #antiinflammatory #energy #concentration #mentalclarity #lemonwater #digestion #detoxification #weightloss #holistichealth #holisticnutrition #nutrition #personaltrainer #groupfitnessinstructor #registeredholisticnutritionist See more

At 12:01am this morning, Peel Region has (again) been put into "lockdown". It has been a difficult year for all of us-- perhaps health wise, financially, or emotionally, and I feel the pain that small business owners are facing! But, I've got you covered from a fitness standpoint!!! I quickly pivoted my business to an online format in March (when the pandemic started), and my clients never missed a beat (in fact, I'm proud to say, they are STRONGER than EVER!!!). I will conti...nue to offer FREE fitness content weekly on my YouTube Channel (Sue McHardy), and my VIRTUAL CLASS SCHEDULE is as follows: Monday: TABATA Wednesday: HIIT Thursday: KANGOO JUMPS Friday: CHALLENGE Saturday: MATRIX/BOOTCAMP Check out my latest 16 minute TABATA SESSION on my YouTube Channel-- this is probably my FAVORITE workout I have filmed YET!!! Tabata is a complete, intense, effective and efficient Total Body Workout, with high intensity cardio intervals for AFTERBURN-- you will strengthen your entire body and scorch calories at the same time!!! Definitely incorporate this intense sweat session into your routine this week-- you won't be sorry!!! If you like what I do, drop me a note to try a complimentary ONE HOUR CLASS!!! Let's MAKE IT A GREAT WEEK-- MOVE YOUR BODY EVERY DAY, and KEEP SMILING!!! #suesignitefitness #totalbodyworkout #homeworkout #tabata #fitness #exercise #MOVEYOURBODY #VIGOROUSLY #EVERYDAY #zoomworkouts #EPOC #afterburn #caloriescorcher #metabolicworkouts #womenwholift #strongwomen #groupfitnessclasses #groupfitnessinstructor #personaltrainer #registeredholtisticnutritionist #keepsmiling #staypositive #positivemindset #movingforward #goals See more

CHRONIC INFLAMMATION. The root cause of many major diseases-- in fact, any illness that ends with "itis" indicates inflammation (ie- arthritis, appendicitis, bursitis, etc). Trainer Tip: TURMERIC IS A POWERFUL ANTI-INFLAMMATORY! On chilly November afternoons, I love to relax and wrap my hands around a warm cup of GOLDEN MILK-- a delicious anti-inflammatory, high antioxidant, immune boosting, digestive boosting tonic (and easy to make!). In a small saucepan, add: 1/4 cup ful...l fat coconut milk (healthy fat) 3/4 cup unsweetened almond milk 1/2 tsp ground turmeric (antioxidant, anti-inflammatory) 1/8 tsp ground cinnamon (balances blood sugar) 1/8 tsp ground ginger (immune boosting) a pinch of black pepper (helps your body absorb nutrients!) 1 tsp raw honey (contains enzymes and phytonutrients) Whisk and warm over medium heat for 4-5 minutes. Enjoy while warm, feel free to sprinkle a little extra cinnamon on top, and wrap yourself up with a cozy blanket and a good book-- Cheers!!! #suesignitefitness #foodismedicine #antiinflammatory #antioxidants #phytonutrients #immuneboosting #digestivesystem #balanceyourbloodsugar #healthyfats #wholefoods #eatrealfood #optimalhealth #healingfoods #holisticnutrition #comfortfoods #warmingfoods #nutrition #registeredholisticnutritionist See more

SURROUND YOURSELF WITH POSITIVE PEOPLE!!! They will compliment you, love and support you unconditionally, and push you to be the best version of YOURSELF!!! Life is too short to spend time with negative people (you know, the ones who drain you!). Positive people will help give you a positive mindset, and keep you moving FORWARD!!! Even if you can't see them live right now, make a point of calling or booking a zoom meeting them-- it will brighten (both of) your days!!! #suesignitefitness #positivemindset #spendtimewithlovedones #spendtimewithpositivepeople #positivity #keepsmiling #keepmovingforward #supporteachother #community #family #friends

I'VE GOT A GOOD FEELING!!! It's Monday-- the slate is wiped clean- you can make this week whatever you choose!!! But one things for sure-- I want you to schedule this Total Body HIIT Workout in your weekly schedule!!! Warm up, then circuit the following (45 seconds work to 15 seconds transition): 1. Chest Flye to Overhead Pull 2. Touch and Reach Cardio 3. Traveling Sidesquat Press 4. Jack to Pop Squat Combo... 5. Piston Rows 6. Pulse Jump Squats 7. Pendulum Lunges (right leg round 1 &3, left leg round 2 &4) 8. Burpee Plank Jacks Rest 1 minute, then repeat the circuit 4 times through! This will work your entire body, make you sweat and burn, and create AFTERBURN, so your body will continue to burn calories at an accelerated rate ALL DAY-- and isn't that what we ALL want?? Don't forget to subscribe to my YouTube Channel (Sue McHardy)- the full follow along workout is live today, and you won't miss another one of my workouts! HOW ARE YOU GOING TO FINISH 2020??? #suesignitefitness #homeworkouts #homeworkout #hiit #homehiitworkout #totalbodyworkouts #metabolicworkout #afterburn #epoc #womenwholift #strongwomen #zoomworkouts #virtualworkouts #fitness #exercise #fun #moveyourbody #vigorously #everyday #fitnesscommunity #groupfitnessinstructor #personaltrainet #registeredholisticnutritionist See more

As we head into another weekend, remember to SUPPORT LOCAL!!! In Caledon East, @gourmandissimo_ not only serves a daily "Gourmet Take Out from Around the World", but their freezers are fully stocked with a wide array of HEALTHY MEALS for your freezer!!! I usually have one of their "Turkey Sheppard's Pies" with sweet potato topping, and several tubs of their Turkey Chili, in MY freezer, for those days that I'm short on time, but I still want to put a home made, HEALTHY MEAL o...n the table! Btw, they also stock home made BONE BROTH in their freezer! All of their food is made with , and high quality, healthy ingredients!!! TREAT YOURSELF THIS WEEKEND!!! #suesignitefitness #gourmandissimo #healthyfood #eatrealfood #wholefoods #optimalhealth #yummyhealthyfood #supportlocal #smallbusiness #caledoneast #treatyourself #treatyourselfthisweekend #nutritioniskey #nutrition #healthyingredients #mealsinapinch #foryourfreezer #quickhealthymeals See more

"LEVITATING"!!! New Kangoo Jumps song on my weekly roster! Find a form of CARDIO that you LOVE, because we all need it in our lives- how much is going to depend on your GOALS!!! Benefits of Cardio: Burns calories (great to create a caloric deficit)... Strengthens the heart as a muscle Pumps your lymphatic system, therefore great for immune function Helps lower blood pressure, regulate blood sugar, reduces bad cholesterol and increases good cholesterol, helps reduce chronic pain (lubricates the joints) Improves mood (and can decrease anxiety and depression) Improves sleep I try to incorporate 3 dedicated Cardio Sessions weekly, on my "Off Training" days, in addition to the high intensity cardio intervals during my Metabolic Workouts. Enjoy the full song on my YouTube Channel (jumping, or as high low cardio), and burn 40-50 calories! If you like what I do, drop me a note for a complimentary link to try a full one hour Virtual Class! Happy Jumping!!! #suesignitefitness #cardio #hiit #highintensitycardiointervals #epoc #afterburn #caloriescorcher #calorieburn #kangoojumps #jumpsweatsmile #kangoolife #kangoo #funnewworkout #exercise #fitness #workout #moveyourbody #vigorously #everyday #groupfitnessclasses #groupfitnessinstructor #fitnesscommunity #personaltrainer #virtualfitnessclasses #zoomclasses #virtualworkouts

"EXERCISE IS A CELEBRATION OF WHAT YOUR BODY CAN DO, NOT A PUNISHMENT FOR WHAT YOU ATE"!!! Moving our bodies every day is a PRIVILEGE we must not take for granted! Find a form of exercise that makes you HAPPY, set yourself goals, maintain a positive mindset, and enjoy the journey!!! Enough said! I'm here is you need a helping hand! #suesignitefitness #MOVEYOURBODY #EVERYDAY #fitness #exercise #FUN #fitnesscommunity #groupfitnessinstructor #personaltrainer #positivemindset #positiveattitude #dowhatmakesyouhappy #celebrateyourbody

THERE ARE NO SHORTCUTS. I wish I could tell you there was a magic pill or potion, but the truth of the matter is, you have to put in the hard work and eat well. Period. Lift weights Get your cardio in Balance your macros, in the proper calorie range for YOU Stay on the straight and narrow 80-90% of the time-- keep your indulgences to a minimum, IF your results are IMPORTANT TO YOU... So, set yourself up for SUCCESS this week: Schedule in your workouts, because YOU are IMPORTANT Plan out your meals, so there's no margin for error Batch cook to make life easier, and increase likelihood of success I'm here if you need a little support! I can help you plan out a menu that works for you. I create workouts that burn fat and build muscle-- You can ZOOM in from ANYWHERE. No excuses. Covid 15 is NOT an option. Looking forward to "seeing" you soon!!! Let's make it a GREAT WEEK!!! #suesignitefitness #zoomworkouts #virtualworkouts #HIIT #tabata #metabolicworkouts #fullbodyworkouts #fatlossworkouts #homeworkouts #balanceyourmacros #macronutrientbalance #holisticweightloss #weightloss #strongwomen #womenwholift #fitnesscommunity #fitness #exercise #moveyourbody #everyday #groupfitnessinstructor #personaltrainer #registeredholisticnutritionist #eatrealfood #wholefoods #optimalhealth #feelingyourbest #lookingyourbest @arsenikstudios @cherrydollsbeauty @timelessmomentsdayspa See more

#selfcaresunday !!! BALANCE ISN'T SOMETHING YOU ACHIEVE "SOMEDAY"... CREATE BALANCE in your life, with INTENTION, EVERY DAY: Yoga Meditation Deep Breathing Practice GRATITUDE ... GIVE to others Journal Spend time with loved ones!!! LAUGH daily! Get OUTSIDE EVERY DAY!!! Do something you LOVE every day!!! Spend your time with POSITIVE PEOPLE!!! YOU ARE IMPORTANT, and YOU ARE WORTH IT!!! #suesignitefitness #livewithintention #liveyourbestlife #lifebalance #recharge #stressmanagement #selfcare #stressmanagementstrategies #family #spendtimewithlovedones #gratitude #yoga #meditation #balance #getoutside #breathe #deepbreathing #mindbodyspirit See more

Another beautiful hike-- on the Humber Valley Heritage Trail today-- What a beautiful day!!! So thankful to live in Caledon!!! #suesignitefitness #hike #getoutside #freshair #sunshine #vitaminD #timewithfamily #lifebalance #recharge #stressmanagement #stressmanagementstrategies #caledontrails #caledon #gratitude #thankful #exercise #MOVEYOURBODY #EVERYDAY

"IF YOU DON'T RECOGNIZE AN INGREDIENT, YOUR BODY WON'T, EITHER!!!" WHOLE, ONE INGREDIENT FOOD will NOURISH your body on a CELLULAR level. Chemicals, lab manufactured "ingredients", additives, colours, and trans fats not only do not provide your body with any nourishment, but they can actually ROB your body of wellness-- by increasing your overall toxic load, putting burden on the liver to try to "process", AND, your body, being a very smart machine, will lock away these toxin...s in your FAT CELLS, where they will not harm you (for now!)!!! Let's focus on eating REAL FOOD!!! Your body will thank you for it with good energy, health and vitality!!! Let's make it a GREAT WEEKEND-- make sure to MOVE YOUR BODY EVERY DAY, and practice a little SELF CARE!!! #suesignitefitness #wellness #vitality #optimalheath #eatrealfood #wholefoods #oneingredientfoods #healthyeating #yummyhealthyfood #nutritioniskey #nutrition #holistichealth #holisticweightloss #holisticweightlosscoach #registeredholtisticnutritionist #MOVEYOURBODY #EVERYDAY #selfcare #keepsmiling See more

QUICK and DELICIOUS BANANA BREAD!!! Gluten free, and added sugar free (except for the bananas, and s few dark chocolate chips!) In a blender or Vitamix, mix the following: - 1 cup unsweetened almond milk - 2 cups gluten free oats - 1/3 cup almond butter... - 1/2 tsp pure vanilla - 1 tsp baking powder - 1/4 cup coconut oil - 1 tbsp Chia Seeds - 1 egg Once blended, fold in 1/3 cup dark chocolate chips (or Enjoy Life chips). Pour into prepared loaf pan, and bake at 350F for approximately 40 minutes. The whole family will enjoy this moist, delicious loaf ANYTIME!!! It's lower in sugar, and it's full of Healthy fats-- to fill you up, and nourish your body on a cellular level! Bon Appetit!!!! #suesignitefitness #bananabread#wholefoods #healthybaking #healthieroption #healthysnacks #yummyhealthyfood #optimalheath #glutenfreebaking #quickandhealthy #delicious #quickanddelicious #nutrition #holisticnutrition #holistichealth #registeredholisticnutritionist See more