All posts tagged: #MommyFitness

10 Tips On Programming Your Fat Loss Diet

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…

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

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 …

Don’t limit yourself…

Don’t limit yourself with the infinite opportunities that are out there to be the best version of you possible! It’s out there but we have to actively seek it out. – If your habits/behaviours are holding you back, change them – If your schedule constantly doesn’t allow you to better yourself, plan and get organized (we only have 1 life to live…live it with purpose and happiness) – If the people around you are negative, find new people to hang around with – If the people you go to eat with constantly sabotage your diet, find new people to dine with Do NOT stay in your comfort zone if your life is cascading out of control and you’re not able to accomplish your goals because it’s far more dangerous to do that (and live like that) than to look for solutions to your problems. There are also an infinite amount of people that have the same fitness, weight loss, or health goals as you do. Find them! The best decision I ever made for myself …

A Lesson Learned From Time Spent In The Gym…

If there’s one thing I learned in the Fitness Industry (both from personal experience and my peers) is to always see the time spent at the gym as an opportunity to inspire others and also raise the intensity of other people’s workouts around you. Of course you might have some in your circles purposely trying to derail you or talk you out of your goals (by the way you really should be limiting, or downright eliminating, time spent with these types of people) but be confident in knowing that deep down these people secretly wish they can do what you are trying to do. You are in the right! They are not. By bringing your absolute best into the gym, on a consistent basis, you’ll also bring out the best of the people around you. ‪

Plan, plan, plan when it comes to Weight Loss

One of the biggest challenges that new mommies have with #Postpartum weight loss is where to start. It’s so easy to let the hectic lifestyle of being a parent overwhelm us and eating habits get thrown out the door…even completely lost for that matter. When I begin work with a client, the best course of action is obviously the one that works best for them (we all have different lifestyles and responsibilities) but before being able to figure that out in detail we must begin to accurately track nutrition and workouts. This is likely my first recommendation to anyone starting on their weight loss journey and even progressing along with their fitness goals! As a new Mommy myself, I’m still learning how to balance my schedule and workload while being attentive to my growing 8 month old Baby Boy so knowing exactly what I’m eating in advance (and exactly how much) allows me to keep adequately fuelled and also on track with my fitness goals. My Protein, Carbohydrates, Dietary Fats, and Vitamin/Mineral intake is all …

LEAD BY EXAMPLE

One of the biggest obstacles a person might face when trying to lose weight is peer pressure from friends/family to eat off plan or even skip assigned workouts. While I certainly encourage an off plan meal in the week for flexibility purposes while dieting and even working particular foods into your plan, the bottom line is a strategy must be adhered to for the long term if one is to achieve a particular goal so if you don’t have social support (most of us won’t by the way) then be confident in your choices by taking charge as a leader because people will eventually respect your decisions even if it seems at first that they don’t. Nothing gives me greater pleasure than to work with a client who overcomes these obstacles eventually growing into a person that now offers advice and support to others simply because they now ‪#‎LeadByExample‬ rather than just “following the crowd”. Taking charge of your health is admirable and never forget that YOU are the one making the right choices, not …