All posts tagged: #TreadmillFactory

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 …

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 …

Investing In Yourself

Benjamin Franklin said, “Do not squander time for that is the stuff life is made of.” I want to ask you all how important your lives are? More specifically how important the quality of your life will be in the future and what you’re willing to do now to make it a more comfortable (and simply better) place tomorrow? With 2015 coming to a close, I’ve already finished my 2016 goals. The great news is, I accomplished just about everything I set out to do this year (aside from missing the National Women’s Show which might have been over ambitious on my part as a new mommy lol). With 2016 just around the corner and my goals so much bigger than this year’s, I’m realistic and mature enough to admit that I know exactly what I don’t know so over the last few months I’ve put together a team to help contribute to the greater improvement of my life (both personally and professionally). Creating a team around me to help me grow past my own …

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 …

Hire A Trainer…at least once in your life

As a Trainer, I can get lost in my own schedule of managing my clients which can result in subpar intensity levels for my own workouts (even with a massive home gym in my basement). As a new Mommy, my duties at home (coupled with managing my business) has had me feeling overwhelmed at times too so working with another Trainer allows me to mentally shut down, let go of all my stresses for an hour, gives me another set of eyes to assess my own physique/tempo/form/intensity levels, and helps me push far beyond my comfort zone. Last Friday I visited SWAT (Synergy Wellness Attitude Training) to do some conditioning work with my good friend Kyle Ardill and, boy oh boy, am I still feeling the effects of that session today. Even better, it was so therapeutic just to let go and give control of my training to someone else (even as a Trainer myself). Don’t let giving up control be difficult especially if you’re working with a professional. Personally it’s been years since I’ve …

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 …