All posts tagged: #MommyFitness

The Top 7 Reason Why You Should Include Kettlebells Into Your Fitness Routine

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Having kids give you a lot of love and joy but certainly not a lot of time. As a fitness professional and athlete I used to train 1 – 2 hours a day in a gym setting. I had all the time in the world (oh the life!). Of course after my little bean was born that all changed…drastically! I was now on his schedule with very little time for myself and since fitness  is the business I own as well as my entire being, I needed to find a way to keep it up. I knew for my own sanity, health and overall mindset as a New Mom that I needed to continue training even if the time was cut in half. So…I welcomed the Kettlebell into my routine. As a lifter at heart I loved the fact that I could bring the Kettlebell upstairs and while Jackson napped I could get a full body and challenging resistance workout in 20-25 minutes sometimes even less. I loved it so much that I decided to …

Toxic People – Get Rid Of Them

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One of the biggest struggles my clients constantly encounter is guilt from “friends” just for choosing to be a better version of themselves. Of course it’s not just my clients. It’s almost everyone that wants to take their fitness goals to another level. Even me! While I certainly encourage a periodic dieting break while “on plan” to be used with friends, family, or loved ones so there’s plenty of room to enjoy food freely without getting negative commentary about your health choices… There are always others that are scheming to derail you or belittle you simply because they can’t take charge of their own life. So my advice when it comes to those people who belittle your goals and ambition: GET RID OF THEM. They’re TOXIC. Because when you do get rid of them, it’s still not fast enough. Having supportive people in your life is so important and when they fit my “Triangle Of Safety”, then I know I’m in good company. i) People that are truly happy for your success. ii) People that …

Find Out How This New Mom Of 2 Lost Over 50 Pounds

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When my beautiful Tiz Parente came to me a couple of years ago, she was desperate to take charge of her health and also frustrated from years of continuous dieting (trying everything under the sun). And also struggling with weight for as long as she can remember and even more so after 2 pregnancies. Even her very first email to me had the tone of defeat before I even put together her plan. Fast forward to today and this incredible Mom of 2 is a guiding source of inspiration and information for my new clients. Struggled? Tiz did. Frustrated? Tiz was. Overcome her fears and conquered her goals? Tiz did…and just SMASHED IT OUT OF THE PARK! We put together a strategy for initial weight loss using plenty of food flexibility and then, over time, transitioned to strengthening and shaping her body. With over 50 lbs lost, this amazing super mom is also an inspiration for her family in making healthy food choices while also enjoying plenty of food variety and balance. Tiz says, “Jenny …

Find Out How This Mom Lost The Baby Weight & Kept It Off

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STOP THE PRESS!!! Words alone cannot describe how proud I am of this Beautiful, Smoking Hot Momma! Jordanna came to me looking looking to lose 10 lbs primarily in her belly and back area after the birth of her daughter. We started with “At Home” workouts but quickly transitioned her to the gym for weight lifting to truly shape her physique. Our biggest obstacle together was emotional eating situations so we worked very closely together rebuilding her relationship with food and also herself. Today she is one of my “Go To” girls on my team helping direct my newer clients with her guidance, experience, and genuine positivity…and that is what makes me most proud in terms of her journey. But let’s not look past the obvious… Holy Moly she looks incredible!!! Jordanna has lost over 20 lbs (more than DOUBLING her goal) including shaving off 8 inches around her belly button and 4 inches around her hips. Even better she looks tighter, leaner, and just all around fit! Jordanna says, “A couple of years ago …

Have You Gained Some Summer Fluff?

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Okay, okay, okay…I’ll be the first to admit that I enjoyed the summer as well as the food to go along with the beautiful weather (yikes!). We had weekends full with things to do and people to see – barbecues, pool parties, entertainment parks, my son’s many play-dates…he seriously has more of social life than me. Oh how times have changed. My workout schedule was roughly 4 times a week but with my family being so busy, enjoying the weather, and seeing other family and friends my diet and training took a back seat. Sound familiar? Don’t worry, it’s a common problem and I hear many Mom’s complain about the extra 5, 10 or 15 lbs of “fluff” they’ve gained over the summer. So with September approaching, I’m going to be so bold in saying “It’s time for structure and less social gatherings!!” Yes, I know…all the fun maybe over but it’s time to refocus, set goals and crush them…and that to me can be even more fun, way more rewarding for sure. I created …

What Is The Best Program For A Mom To Get Her Pre-Baby Body Back?

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I wouldn’t say there is 1 best way or specific way to achieve this in terms of exercise (but diet is still the #1 driver for Fat Loss) but getting started and staying active on a regular basis is the first step. Once you enjoy what you’re doing then stick to programs that work and don’t overthink the process. There is so much fitness and nutrition information out there but I, personally, believe in the basics and foundational movements to truly shape the body. With my Mommy duties, I now train 4 times a week with basic fundamental strength movements. These are the primary functional movements I design my program around: a. Squat variations b. Deadlifting movements c. Over Head Presses d. Rows e. Lat Pull Downs f. Hip Thrusts/Glute Bridges g. Core work (** work with a Pelvic Floor Specialist during pregnancy and postnatal to make sure everything is in working order **) Of course ALWAYS use a weight/resistance that you’re comfortable with to start even if it’s just bodyweight. Postnatal isn’t the time to try and …

10 Delicious Fat Burning Protein Shakes

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A Busy Mommy can often lead to unhealthy food choices which will crash energy levels and store unwanted fat on the belly, hips and thighs. Who wants that, right? What do you grab on the go with you? Fruit, nuts, a granola bar? Or worse fast food, chips or crackers? Although fruit, nuts and granola bars seem like the better options they are really limited in the amount of protein per serving. Protein is is the most essential macro-nutrient as it’s integral for building lean muscle so your body can burn more fat. It also plays and crucial role in catalyzing biochemical reactions, DNA repair, maintaining the structural and functional integrity of cells and much more. We all should aim to have 1 gram of protein per body weight. So if you weigh 145 pounds you will need 145 grams of protein per day. That’s like eating 4 4oz chicken breasts per day! As a very Busy Mommy myself I know how hard it can be to prep meals and find the time to eat …

10 Tips On Programming Your Fat Loss Diet

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I have the fortunate opportunity to interact with so many women on a daily basis and, obviously, the most common inquiry I receive is “how do I put together a fat loss program?”. In my opinion (and experience), a fat loss plan that yields results and is long lasting (i.e. lifestyle) should be one that is simple to follow, offer plenty of food flexibility, an open mindedness in understanding that it is also going to be a lot of hard work for the purpose of embracing new behaviours, and a strategy that adapts with you. 1) Diet on as many calories as possible so you’re not creating such a large energy and nutrient drop. Your deficit should be reasonable and don’t panic by drastically reducing calories when weight stagnates because, like all diets, it will. Stay the course. 2) Traditional cardio should be used strategically and as a last resort once Diet and Resistance Training is fully optimized. 3) Do not eliminate food groups or even foods you like. Keep flexibility and variety available. Quantity …

Weight Loss in a nutshell…

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One of the biggest reasons people fail or give up on their diet is because they’ve never truly understood the process or been given realistic expectations for true fat loss. When it comes to weight loss, there will be good weeks and slow weeks. But if you’re fully compliant there are never, ever bad weeks or even reasons to be discouraged. Most of us have tried fad diets in the past and may have lost some weight off right off the bat and this is usually followed by the weight being put back on because the methods were too extreme. I’ll repeat over and over again that this is NOT a good dieting strategy. This would be like getting your hair done and having it look fantastic after the salon only to have it all fall off the next week. A great dieting strategy is one that is long lasting, sustainable and maintainable. This process takes time and does not happen overnight just like gaining body fat doesn’t happen after consuming one off plan meal. …

Inside Fitness Hot and Fit 100

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I’m ecstatic to be a part of this year’s Hot and Fit 100’s Top 3! This time every year I look forward to seeing friends, colleagues, new faces, and other Fitness Professionals (that I greatly admire) grace the pages of Inside Fitness’ annual event and the issues just get better and better! A heartfelt congratulations to everyone featured! I am so honoured taking a place within this incredibly gorgeous and inspiring group of women especially since I took some time off from partaking in any photo shoots and events last year due to pregnancy so this recognition is extra special to me (thank you Arthur Kwiatkowski and Valeria Nova for the awesome images!). Thank you to Terry Frendo, Arthur  and the Inside Fitness staff for putting out such an incredible issue and a moment that the fitness industry eagerly awaits in bated breath for. I know it’s certainly one of my most favourite times of the year! Thank you so much to my STRONG GIRLS for continuing to motivate me daily with your commitment to …