All posts tagged: abs

TEAM STRONG GIRLS Success Story – Lana K.

A sneak peak of Lana K’s journey to weight loss accomplishment all the way up to her debut on the stage in Figure category where she placed 2nd in her very first show!!! This STRONG GIRL also participated in the IDFA Transformation challenge and I couldn’t help but tear when they read her story to the audience. Lana says, “Until this year I had been uncomfortable in my own skin. As an overweight child I lacked confidence, insecurity, had feelings of inadequacy, and extremely low self-esteem which led to social withdrawal. I turned to food to fill the void. Over the years, I also tried many different yo-yo diets. While I had some successes, I remained overweight and struggled with an unhealthy relationship with food. At my University graduation I was more than 220lbs. I couldn’t stand to look at myself anymore and returned to the gym. Seeing a woman 20 years older than me easily handling a step class, when I was panting just 20 minutes in, it made me realize something had to …

Purple Cabbage & Mandarin Fusion Slaw

Cold and Flu season is upon us so I’m extra particular about adding something #Raw to each of my meals. Including more raw foods into our diet can help our overall vitality and health especially during the winter months. Here’s how: 1) A boost to the immune system – The live enzyme from raw fruits, veggies, sprouts, seeds and nuts are packed with antioxidants, vitamins and minerals which help our bodies to fight off those yucky seasonal sicknesses like the cold and flu. 2) An increase in energy levels – energy levels tend to dip in the colder weather and shorter days. 3) Aid in a better digestive system – raw foods are extremely high in fibre and live enzymes assisting our bodies to absorb nutrients more efficiently and help with regularity. 4) Better Skin and Anti-Aging Properties – raw foods are extremely cleansing to our bodies and the skin is our largest organ. Adding more raw goodness will help our complexion to become bright and clear and the antioxidant dose will help to smooth …

TEAM STRONG GIRLS Biweekly Progress – Lana K.

Here’s some Friday Motivation as we head into Olympia weekend. I’m so excited to share Lana K’s jaw dropping progress to date! She has currently dropped 20 lbs and shredded off 7 inches around her belly button and 3 inches around her hips. The best news is we are still going strong and tightening up like crazy as we prepare her for her debut on the IDFA stage in November. Even better, her last few biweekly reports have been nothing short of flawless execution. When my STRONG GIRLS embrace the fitness lifestyle and become physique conscious, it makes me so proud knowing that our work together is more than just a physical transformation. Lana came to me looking to lean out despite being incredibly active in sports, exercise, and is also a Fitness Instructor so as we began to dial everything in all of the wonderful muscle that she carries began to reveal itself. I can’t wait until we are showing off the final package on stage. She was even worried about losing some muscle. …

STRONG MOMMY Biweekly Progress

With all of my new clients kicking butt on their programs with high compliance, I am so excited to be sharing their progress this week. My veteran girls have been such a huge source of inspiration and guidance that almost everyone is right on track. One of the most common questions I receive in the biweekly reports is – “Am I getting a new program?”. Program updates depend on the individual and (most importantly) progress. When I design a program it is extremely thorough and detailed, made solely for the purpose of my client and their goals. The benefits from the program (and any program) manifest over time and through consistency. That being said, I had to repost TEAM STRONG GIRLS Maud R’s awesome progress over her first 10 weeks…in which I didn’t change her program at all aside from opening up food flexibility in the form of FREE MEALS and PWO ice cream. A great program is one that doesn’t have to be fiddled around with and by adhering to the plan thoroughly, results …

TEAM STRONG GIRLS Testimonial

Deb G says, “On my wedding day I wanted to not only look great but be confident that I was the best version of myself. In this sense I decided I wanted to make a change with how I was feeling on the inside in addition to how I looked physically on the outside. Before TEAM STRONG GIRLS, I was basing the success of my workout on whether or not I was gaining weight or what I ate. I was always doing cardio and large amounts of it. Even worse I wasn’t seeing any results – my appearance wasn’t changing! With increased fatigue and feeling like my food just sat in my stomach I decided I needed some guidance. I followed the strategy Coach JVB laid out for me and one thing I realized was I had more energy throughout my day! Over a few short months, I couldn’t believe the results and was so happy with how I looked on my wedding day. I was happy to see my body change and I was …

Diastasis Recti (“Mommy Tummy”)

Mommy Tummy is probably one of the things that scares new mothers the most because we want nothing more than to fit right back into our skinny jeans and our tight clothes. Unfortunately we have to be very weary of how we exercise with our little bundle of joy growing inside of us because pregnancy causes some pretty big shifts in our centre of gravity. Pregnancy also affects our posture and our overall alignment. Because the baby is growing in our stomach there are also major changes to the abdominal walls which is actually a condition called Diastasis Recti, also known as abdominal wall separation. This happens when there is a forceful pressure on the rectis abdominis causing the connective tissue to stretch and separate from each other! This is most common during the 3rd trimester when the stress of an advancing pregnancy is occurring and the affects of Diastasis Recti can be felt long after our baby is born. So how do we know if we have it? Lie flat on your back with …

Is STRESS preventing you from achieving your weight loss goals?

So you watch what you eat and go the gym regularly but still have trouble losing stubborn fat and increasing your energy levels? One of the things that could be hindering your progress towards your goal of better health and a leaner physique might be because of what is happening inside of you as opposed to outside. Our stress levels and the way our hormones function are very important factors that are often left unaddressed when it comes to fat loss. Hormones are really what makes up what we are and a little bit of who we are as individuals. The detailed information you can see through your hormone reports and brain chemistry patters are very revealing but as we don’t always have access to these reports, we all have general understanding of how your hormones are working by simply assessing how we feel – our energy levels, sex drive, our moods, our strength, mental clarity, our appetite and hunger cravings, etc. All of these come down to whether or not our hormones are working …

TEAM STRONG ATHLETE Success Story – Tyler J.

Abs. Gotta love them. I had the pleasure of working with my dear friend Tyler J. over the last few months and am so proud of the work we’ve done. Tyler is a CrossFit athlete who originally came to me looking to put on muscle. He was eating excessive amounts of calories causing heavy bloating and just all around being uncomfortable. Muscle is a game of time. In fact, I can’t think of a process that requires more patience than muscle building. My work with Tyler was about pulling things back into a place where fitness was fun and also about learning rather than eating himself silly. A few months ago, his beautiful wife took up her hand in competing in her first Bikini show and Tyler transitioned from CrossFit to primarily Resistance Training so I took this as an opportune time to put together a strategy that did not have such a high energy expenditure by limiting his metabolic output…and lifting some really heavy weights. Based on the photos, I would say our time …

TEAM STRONG GIRLS Success Story – Nicole B.

More than 1 year ago, Nicole B. came to me looking to lean out and maintain the muscle mass that she built up through her intense CrossFit training. In about 4 months this STRONG GIRL was posting new PRs, increased energy, leaned out immensely, and loved every single second of it! I love working with clients like Nicole because she is an absolute terror with the weights and I have often referred to her as my resident Wonder Woman or She-Hulk because…simply put…she like to life heavy sh*t. With this kind of fire burning inside her, it was only natural that she wanted to pursue something that was itching in the back of her mind for quite some time – COMPETING! I just love hearing this. This STRONG GIRL and I put together a strategy (Resistance Training, lots and lots and lots of food, and minimal cardio) to build up particular muscle groups to have her ready for Figure Category and I am so proud to say that with all of the work put in, …

The Contest Bikini…

Okay this Toronto weather is out of control. Well not really. It’s February but I still not a fan of it. I’m counting down to some much needed bikini weather next month. Speaking of bikinis, I’m so excited for my TEAM STRONG GIRLS competition team as they’re beginning to choose the colours and fabrics for their respective shows. Eeks! This time of year is so exhilarating.  While I have no actual plans to compete, I picked up a few Competition Bikinis for myself from my good friend Colleen McConnell of The Crystal Suitso I can get a better understanding of what my girls go through from start to finish outside of just training and diet. With these bikinis looking so awesome, I had to get a few images captured during my photo shoot with Arsenik Studios Inc.. I just love the way these bikinis look. I can’t wait to see everyone on stage!!!