All posts tagged: #UnderArmourWomen

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 …

Fat Loss, Digestion, and Eating Slower

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When setting up a good nutrition program, most people are alarmed with the amount of food they are starting off to eat. Of course since the diet is all whole food sources, we are dealing with low calorie/high volume food versus high calorie/low volume junk food. Eating food creates a “demand” on our metabolism in the same manner as lifting weights puts a demand on our muscles to grow, become stronger, and take shape. By eating high quality whole foods, we are putting a demand on our metabolism to grow more powerful and oxidize our food more efficiently. With metabolism rising through eating, we also have increased body temperature which also require more oxygen uptake (just like fire needs oxygen). This is also where we get the old adage “starve a fever” when we’re sick. When we add digestion into the mix, the process of digestion is designed to break down food into microscopic morsels that it can be sent to your cells and combusted with your increased oxygen uptake for energy release (i.e. “oxidized”) which …

ON PLAN FISH TACOS??? YES PLEASE!

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Who says that fish tacos have to be fried or unhealthy? And who says that Fish Tacos can’t be on plan? This refreshing recipe uses baked Cod and fresh coleslaw for that fish taco taste that is hard to beat. Need to fix dinner in a hurry? This recipe only takes 20 minutes. Don’t lose the benefits of your workouts this week by going on a weekend binge. Make healthy choices and reap the biggest reward of all: a fit, toned, healthy body that you’re proud of. Servings: 2 Here’s what you need… 1 pound Fresh Skinless Cod 1 Tablespoon Butter ¼ teaspoon Cumin 1/8 teaspoon Garlic powder ½ cup Nonfat Plain Yogurt 1 Tablespoon Apple Cider Vinegar 2 Tablespoons Honey 3 cups Shredded Cabbage Mix 4 Whole Wheat Tortillas Lime or Lemon to taste Rinse fish and past dry with paper towels. Cut fish crosswise into ¾ inch slices. Place fish in single layer in greased shallow baking pan. Combine butter, cumin, and garlic powder. Brush over fish. Bake in a 450 degree F …

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 …

Looking for faster weight loss? Read how water can help!

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Client – “Jenny my diet is on point but I’m starting to feel low energy, my weight is fluctuating, and my strength is waning. I’m not sure what’s going on?” Jenny – “Are you drinking all of your assigned water?” Client – “Not really. I tend to forget.” Jenny – “Drink your 3-4 Litres daily please” New clients always start off talking to me about weight loss and I always move the conversation to metabolism (because of my commitment to long term fat loss) but what does metabolism exactly mean? In a nutshell metabolism is the sum total of all the chemical reactions in the body but more specifically when it comes to calorie burning metabolism, I am referring to thermic efficiency. So naturally an increased thermic rate within our bodies increases the requirement for water. Since consistent exercise is a big component of my fat loss strategy with my clients and (thermic rate is higher), the energy substrates that are in our muscles (such as ATP, CP, and glycogen) requires more intracellular water to …

Daily Rituals

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HAPPY NEW YEAR!!! With 2016 now here (YAY!), I want to ask you all how many of you achieved what you set out to do for the year? How many of you had actual objectives? Some of the things that I’m going to be focusing on with my clients on an interactive basis is goal setting, making true decisions, leaning from your decisions, staying committed to your decisions (but flexible with your approach), and (most importantly) enjoying the decisions you made. Of course all of this encompasses diet and training but obviously can cover a lot of other things in your lives as well. What really changed my life a few years back was to create STRONG, personal, guilt-free behaviours that are congruent to my goals as a person, as a wife (and now as a mother), and as business woman that are done on a DAILY BASIS. Make no mistake in thinking that my rules that I apply to myself are righteous or correct (you might actually disagree with them) but these are rules …

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 …

Investing In Yourself

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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…

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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

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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 …