The Sweat Effect
4888 Bench Road Cowichan Bay, BC, Canada

When I first started my weight loss journey and tracking my food I thought it would easy to 'hit my macros'. Turns out foods can be deceivingly high in calories and when you're tracking on the go throughout the day you can end up running out of macros really quickly or end up waaayy over your intake and not realize it was happening. Pre-planning my daily food out in MyFitnessPal either the night before or the morning of turned out to be the key to success.... It doesn't have to be complicated to work. Focus on calories and protein to start if you find it too overwhelming to hit each specific macronutrient target. If you are new to the game use these are the tips for tracking success: Always start with protein first. Plug in everything you need to hit that macro. You can supplement with protein powder if you need some help reaching that goal. You are allowed to enjoy food while still making progress. Add in the things you enjoy! This can be some chocolate, popcorn, ice cream (some of my favs!) or even a glass of wine. Allowing yourself to have a treat will make it easier to stay consistent with reaching your nutrition goals daily and that consistency is the most important part to your success. Next add in your fruits and veggies. I recommend 600-800 grams everyday for my clients. At this point you can backfill whatever you have left over for calories to round out the perfect day. I talk about this in much greater detail along with all of the things you’ll need to know to make your weight loss journey a success in my upcoming nutrition webinar! I have one more left tomorrow (Thursday) if you want to get in on that The link to register is in my bio. But seriously.. I always have to have some popcorn, ice cream or Chee Cha puffs in my day. Anyone else have a must have treat? - Ash See more

Built Bar released the limited edition Candy Cane Brownie bars for purchase finally! Today you can get them for 15% off PLUS an additional discount by using promo code SWEATEFFECT on top of that https://builtbar.com?baapp=SWEATEFFECT - Ash

"Tracking macros didn't work for me." From time to time the odd person will say this to me. Let's be clear about one thing. The reason ANY diet works is when a caloric deficit is created. This is just the science behind it: using more calories is > what you take in = fat loss.... So what would be some reasons why this method didn't work for someone? They were taking in more calories then they were expending. Perhaps they thought their workouts were using more than they actually were? Maybe they were incorrectly logging their food? They could have been inconsistent with their tracking and not doing it on the weekends? Consuming too much alcohol? They weren't patient enough? Lack of awareness can squash that deficit in a hurry. There can be MANY different reasons why they didn't experience any fat loss while tracking their food. Now don't get me wrong, tracking isn't the only method available to reach your fat loss goals and it may not be conducive to your lifestyle but weighing and measuring is a fantastic tool that helps teach people about food and portion sizes. Plus its flexibility to include all foods and not cutting out specific food groups can make it so much more flexible and enjoyable to stick with. Like the age old question of the chicken and the egg.. Did the diet not work for them, or did they not work for the diet?- Ash See more

Sending off 2020 with a bang One last 4 Week Nutrition & Fitness Challenge for 2020! Starts in one week and registration closes Saturday or when it’s sold out (whichever happens first). I won’t be offering any more challenges or programs for 2020 so if you’re looking to get started this is the one! Plus we might as well have something healthy to focus on and keep us moving amidst everything that is going on in the world. ... To claim your spot or for more information click here: https://thesweateffect.com/4-week-jumpstart/ - Ash

Hot damn does it ever feel good to be standing in front of the whiteboard again! Coaching is an absolute passion of mine! If you’ve ever been in one of my classes in the last 9 years I’d love to hear from you below! Classes are officially underway at The Sweat Effect HQ and I couldn’t be happier I definitely forgot how much I enjoy sharing my love for fitness with others. ... If you know anyone in the Mill Bay, Shawnigan Lake, Cobble Hill, Cowichan Bay, Duncan areas looking to get their sweat on - share this with them and perhaps I can help them out! Big things are coming, be the first to get in on the action - Ash See more

I hear it’s a Snow Day in Saskatoon today! Nothing that ordering a new pair of joggers to keep you cozy won’t fix The unisex TSE Premium Sweatpants were inspired by those joggers you had in junior high, our pair's got all the retro details with an elastic cuff in a cute, grown-up fit. These fit more true to size, I am wearing a medium in the photo. https://www.thesweateffect.ca//produc/premiu-tse-sweatpant The Ladies Premium TSE Sweatpants are the ultimate sweat pant for... ultimate comfort. Made from eco-fleece, this pant features tailored front pockets, a back pocket and a tapered leg opening. These are a smaller fit so it is recommended to size up. I would normally wear a medium but am wearing a large in the photo. https://www.thesweateffect.ca//womens-premium-tse-sweatpan I only have 3 smalls, 3 mediums, 3 larges and 3 X-larges in each so don’t miss out on your chance to grab these! Free shipping in Canada - Ash

My workout was 8 minutes long. For sure they were an intense 8 minutes and they included lifting some heavy weights, gymnastics, got my heart rate up to 170 and had me breathing heavy. But the hour long walk I went on afterwards burned more calories. If I relied on just that 8 minute workout for weight loss I would need to adjust my caloric intake significantly. ... And yes, sometimes the workouts are longer but even then just relying on a one hour class to create a calorie deficit without changing any nutrition habits and getting up out of their chair and moving more frequently throughout the day won’t give people the results they’re after. Managing your intake, increasing your daily movement, getting a good sleep and getting sweaty regularly is going to be a great start to reaching your goals. Some patience and kindness towards yourself is going to go a long ways too! What has been your greatest tool in your journey? - Ash See more

Built Bar is celebrating the launch of their new Built Bites by offering 10% off any order and if you use promo code SWEATEFFECT you receive an additional discount on top of that! Only while supplies last. Click here to order https://builtbar.com?baapp=SWEATEFFECT #builtbar #imbuilt - Ash

Tracy weighs almost the exact same in both of these photos. But how can that be? She is clearly smaller and leaner in the photos on the right. It's true.. she is! But look at the muscle she gained. In building that muscle she also lost fat and her body composition changed, and that is why the number on the scale didn't really change. It is so easy to get caught up in what the scale says and think you're making 'no progress' and give up. My job is to help people break the stig...ma with what they think "weight loss" entails and keep them on the path to success. Spoiler alert: it doesn't include starving yourself and spending hours doing cardio! That can be a HARD concept to grasp after so many years of being bombarded with diet culture buzzwords. Registration closes for my 8 Week Transformation Program in 2 days! For more information on it to see if it is a fit for you click here https://thesweateffect.com/transformation/ - Ash