Quick Tips

Some days, it’s all too easy for any of us to LO

Some days, it’s all too easy for any of us to LOOK DOWN, feel down and stay down.

Life is frustrating, is rife with so many unexpected challenges, and is seldom a perfect, smooth sailing.

Whether it’s your #fitnessjourney or just life in general…. Whether it’s our hormones or relationships or unexpected home repairs or whatever it might be…

𝐎𝐮𝐫 𝐥𝐢𝐯𝐞𝐬 𝐚𝐫𝐞 𝐧𝐞𝐯𝐞𝐫 𝐥𝐢𝐧𝐞𝐚𝐫. 𝐀𝐧𝐝 𝐢𝐭 𝐜𝐚𝐧 𝐛𝐫𝐢𝐧𝐠 𝐮𝐬 𝐝𝐨𝐰𝐧 𝐬𝐨𝐦𝐞𝐭𝐢𝐦𝐞𝐬.

Do your very best to crawl out of that rut. Do your very best to RESIST staying down, stuck in your downward outlook.

Just as the direction of your eyes can make or break your posture or your exercise forms, the same can be said of our WINNING MINDSET.

Both literally and figuratively - practice looking UP. It’s an easy and quick “mini reset” over the course of our day.

TODAY IS A NEW DAY AND NEW CHANCE AT GROWING STRONGER - I’m rooting for you! 💪♥️💯

#dailyflex #fitnessmotivation #perimenopause #getstronger #resilience #resilientmindset #persevere #riseabove #lifecanbebeautiful #thisis52 #personaltrainer #virtualfitnesscoach

𝐌𝐲 𝐈𝐆 𝐒𝐓𝐎𝐑𝐈𝐄𝐒 𝐅𝐑𝐎𝐌 𝐒𝐔𝐍𝐃𝐀𝐘 𝐌𝐀𝐘 𝟐𝟏𝐒𝐓 𝟐𝟎𝟐𝟑.

**** WHAT I TYPICALLY EAT IN A DAY EDITION ❣️****

Some of you saw my IG stories all day yesterday with me chronicling MY typical nutrition intake.

Eating to me is not just an act of making myself feel sated. I eat RIGHT about 80 - 95% each day, and about 85% of the year. This averages to about 5 days per month of eating less than optimal meals, such as takeout meals from a neighbourhood burger joint or Thai restaurant.

How I ate yesterday thought, is my TYPICAL INTAKE. And it’s helped me 𝐦𝐚𝐢𝐧𝐭𝐚𝐢𝐧 𝐦𝐲 𝐡𝐞𝐚𝐥𝐭𝐡𝐲 𝐰𝐞𝐢𝐠𝐡𝐭 𝐀𝐍𝐃 𝐚𝐟𝐟𝐨𝐫𝐝𝐬 𝐦𝐞 𝐨𝐜𝐜𝐚𝐬𝐢𝐨𝐧𝐚𝐥 𝐢𝐧𝐝𝐮𝐥𝐠𝐞𝐧𝐜𝐞𝐬 𝐭𝐨𝐨. #win #8020rule

KEY TAKEAWAYS FROM MY EATING:

- portions are always MEASURED OUT (by now, I’ve gotten quite good with eye-balling them but I still use measuring scale and scoop from time to time). 𝐑𝐞𝐦𝐞𝐦𝐛𝐞𝐫, 𝐦𝐞𝐚𝐬𝐮𝐫𝐢𝐧𝐠 𝐨𝐮𝐭 𝐡𝐮𝐦𝐚𝐧𝐥𝐲 𝐚𝐩𝐩𝐫𝐨𝐩𝐫𝐢𝐚𝐭𝐞- 𝐚𝐧𝐝 𝐡𝐞𝐚𝐥𝐭𝐡- 𝐬𝐮𝐩𝐩𝐨𝐫𝐭𝐢𝐯𝐞 𝐟𝐨𝐨𝐝 𝐩𝐨𝐫𝐭𝐢𝐨𝐧𝐬 𝐚𝐫𝐞 𝐍𝐎𝐓 “𝐝𝐞𝐩𝐫𝐢𝐯𝐚𝐭𝐢𝐨𝐧“. 𝐈𝐭’𝐬 𝐥𝐞𝐬𝐬 𝐬𝐩𝐨𝐧𝐭𝐚𝐧𝐞𝐨𝐮𝐬 𝐲𝐞𝐬, 𝐛𝐮𝐭 𝐢𝐭’𝐬 𝐧𝐨𝐭 𝐚 𝐫𝐢𝐨𝐭-𝐜𝐚𝐮𝐬𝐢𝐧𝐠 𝐫𝐞𝐬𝐭𝐫𝐢𝐜𝐭𝐢𝐯𝐞, 𝐞𝐢𝐭𝐡𝐞𝐫.

- I try to meet my 𝐯𝐞𝐠𝐠𝐢𝐞 𝐪𝐮𝐨𝐭𝐚 from the start (from my breakfast onward).

- I prioritize vegetables over fruit, for vitamins and fibre

- I eat frequently.

- protein in every main meal and also try to squeeze them in to my snacks, to aim for 0.7 - 1 gram of protein per pound of body weight.

- I opt for lower-sugar items for desserts that are sweetened with NATURAL low net-carb sugar substitute, such as monk fruit.

This is pretty close to how most of my #12weekshred clients eat to lose up to 20 lbs within three months.

I hope you might find this helpful if you don’t know where to begin to start eating healthier. Have a great new week ahead!

#dailyflex #whatieatinaday #personaltrainer #perimenopausefitness #perimenopausefitnesscoach #zoompersonaltrainer #zoomfitness #weightlosscoach #torontomoms #thisis52 #midlifefitness

Never imagined that I’d actually feel happier ab

Never imagined that I’d actually feel happier about my body NOW, 𝐚𝐭 𝐚𝐠𝐞 𝟓𝟐 𝐚𝐧𝐝 𝐩𝐞𝐫𝐢𝐦𝐞𝐧𝐨𝐩𝐚𝐮𝐬𝐚𝐥, than when I was younger.

Exercising of any varieties boost the production of Human Growth Hormones, but 𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐩𝐫𝐨𝐝𝐮𝐜𝐞𝐬 𝟔𝟎% 𝐦𝐨𝐫𝐞 𝐭𝐡𝐚𝐧 𝐜𝐚𝐫𝐝𝐢𝐨-𝐨𝐧𝐥𝐲 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬.

And what’s so exciting about Human Growth Hormone (HGH for short)? And I’m not talking about synthetic variety - this is what our body NATURALLY produces from exercising.

It is produced in the pituitary gland and helps the body use stored fat as energy, then build lean muscle mass.🙌🔥💪

Muscles are CURRENCY OF YOUR METABOLISM. More muscle mass = faster metabolic rate.

And now, back to OTHER BENEFITS OF HGH. ⬇️⬇️⬇️

✅increases bone density
✅reduces risks of heart disease
✅increased SKIN ELASTICITY and tightness by help boosting our body’s collagen production!

For me, 𝐬𝐭𝐫𝐞𝐧𝐠𝐭𝐡 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐢𝐬 𝐚 𝐒𝐌𝐀𝐑𝐓 𝐒𝐋𝐎𝐖-𝐀𝐆𝐈𝐍𝐆 𝐖𝐄𝐀𝐏𝐎𝐍. Seeing my own pics from 2000 and 2023, I’m personally convinced that strength training helps me look and feel younger than I did 10-20 years ago.

(And it’s also ok for some ppl to opine that me of the year 2000 was better or prettier, but this is about how I FEEL about MYSELF as that’s the most important 🥰).

If you haven’t given strength training a try - well, why not?

If you’re nervous about hurting yourself or are scared about worsening your existing body pains - physiotherapists and doctors all around will argue that 𝐦𝐨𝐭𝐢𝐨𝐧 𝐢𝐬 𝐥𝐨𝐭𝐢𝐨𝐧 and that exercising properly WILL help alleviate typical chronic body soreness of the lower back, shoulders, and neck (most, if not all, of my clients have attested to this).

Every single day, I give thanks to having discovered my 30-minute-a-session strength training formula that has worked wonders for me, and for my clients - who are all in our #midlife (as in, we are all #genx #genxers ).

I coach 1:1 via Zoom. If you’re curious to discover if strength training is for you, I offer 2 FREE virtual sessions. Link in my bio. ♥️

#dailyflex #midlifecoach #perimenopausefitness #beforeafter #fitafter40 #thisis52

#thisis52 #fitafter40 #midlifefitness #perimenopau

Dumbbell High Plank Tricep Kickbacks (first vid) a

Dumbbell High Plank Tricep Kickbacks (first vid) and Dumbbell Push Ups to Renegade Rows (second vid) 💪🔥💪🔥

Nothing jolty in these moves - just a focused full-body muscle fibre recruitment. Slow and methodical wins the game with these two exercises!

𝐓𝐈𝐏𝐒:
- the wider your feet are from each other, more stable and beginner-friendly to maintain the optimal plank (the kind that is neither “buckled bum” nor “sagging in the middle”).

- keep your elbows right by the rib cage - particularly when doing a push up with Renegade Rows

- keep your leg muscles TIGHT.

P.S.
𝐈 𝐭𝐡𝐨𝐮𝐠𝐡𝐭 𝐨𝐟 𝐭𝐡𝐞𝐬𝐞 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬 𝐰𝐞𝐫𝐞 “𝐒𝐡𝐨𝐰-𝐎𝐟𝐟“ 𝐦𝐨𝐯𝐞𝐬 🤣. I used to be one of those people who’d see others doing these exercises and thought to myself:

“There’s no F-ing way I’m gonna be able to do THAT ever!” 𝐓𝐡𝐢𝐬 𝐰𝐚𝐬 𝐰𝐡𝐚𝐭 𝐈 𝐭𝐡𝐨𝐮𝐠𝐡𝐭 𝐢𝐧 𝐦𝐲 𝐦𝐢𝐝 𝟒𝟎𝐬 𝐰𝐡𝐞𝐧 𝐈 𝐛𝐞𝐠𝐚𝐧 𝐦𝐲 𝐥𝐚𝐬𝐭 𝐰𝐞𝐢𝐠𝐡𝐭 𝐥𝐨𝐬𝐬 𝐣𝐨𝐮𝐫𝐧𝐞𝐲.

Obviously I didn’t master these moves right away; I had to WORK MY WAY UP.

And sure, it took time, but not as long as I thought, because our bodies - when we actually put some EFFORT and PATIENCE (aka “realistic goal-setting”)… they can really pleasantly surprise you!

This is why I became a #cpt #personaltrainer for midlife women: I want to make them discover so much more untapped strength and fitness potentials. I sure would not have discovered my strength and made a LIFE-CHANGING transformation if I hadn’t hired a personal trainer back then.

If you have been feeling STUCK in the body that makes you feel bad - be it appearance or stamina or mobility etc…

Remember that you CAN TAKE 𝐀𝐂𝐓𝐈𝐎𝐍 to get yourself UNSTUCK.

So many of my clients have attested to feeling liberated, reclaiming control of their health destiny, and feeling CONFIDENT.

𝐈𝐟 𝐲𝐨𝐮’𝐫𝐞 𝐰𝐨𝐧𝐝𝐞𝐫𝐢𝐧𝐠 𝐰𝐡𝐚𝐭 𝐢𝐭’𝐬 𝐥𝐢𝐤𝐞 𝐭𝐨 𝐰𝐨𝐫𝐤 𝐰𝐢𝐭𝐡 𝐚 𝐕𝐈𝐑𝐓𝐔𝐀𝐋 𝐩𝐞𝐫𝐬𝐨𝐧𝐚𝐥 𝐭𝐫𝐚𝐢𝐧𝐞𝐫 - feel free to book a No-obligation consult call with me and up to 2 FREE TRIAL SESSIONS via Zoom. Link in my bio. ♥️😇

#dailyflex #midlifefitness #midlifebodytransformation #weightlosscoaching #30minuteworkout

𝐖𝐚𝐭𝐜𝐡 𝐰𝐢𝐭𝐡 𝐭𝐡𝐞

𝐖𝐚𝐭𝐜𝐡 𝐰𝐢𝐭𝐡 𝐭𝐡𝐞 𝐬𝐨𝐮𝐧𝐝 𝐎𝐍 𝐟𝐨𝐫 𝐦𝐲 𝐟𝐨𝐫𝐦 𝐭𝐢𝐩𝐬!

Lunges - whether it’s a Reverse- (like I’m doing at the start of this vid) or Front- versions… 𝐈 𝐮𝐬𝐞𝐝 𝐭𝐨 𝐅𝐄𝐀𝐑 𝐭𝐡𝐢𝐬 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞 because of my precarious hip joints thanks to my osteoarthritis - and I was afraid of hurting my knees, too.

While unilateral leg exercises like lunges are fantastic for building leg musculature and, in fact, help strengthen your knee areas too, you need to do them in as good a form as you can achieve at your current range of motion.

So, as you will see in this vid - try with PLANTING YOUR FEET in a staggered position and perform Static Lunges in the beginning.

Even if you CAN’T follow these safe-execution tips perfectly, be AWARE of them each time you try them.

FYI…. I didn’t perform my first lunge until about 2015, when I was about 45 years old. That was before my hip surgery.

I am now 52, and, inspired by my own #bodytransformation after taking up #strengthtraining and successfully lost 40+ lbs of extra body weight - I became a #nasmcertified #personaltrainer .

I have made numerous clients’ “I can’t” rhetoric to “omg I can’t believe I did this!!” - with many other exercises. 💪

If you’ve never lunged before, I hope this clip might pique your interest and give it a try!

#dailyflex #staticlunges #lunges #legday #workoutathome #workoutmotivation #fitnessinstructor #fitnessinspo #midlifefitness #perimenopausefitness #weightlosscoach #weightlossafter40 #thisis52 #freeweights #bodyweighttraining #nogymnoproblem #virtualfitnesscoach

𝐌𝐲 𝐟𝐢𝐭𝐧𝐞𝐬𝐬 𝐩𝐫𝐨

𝐌𝐲 𝐟𝐢𝐭𝐧𝐞𝐬𝐬 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬 𝐚𝐧𝐝 𝐭𝐫𝐚𝐧𝐬𝐟𝐨𝐫𝐦𝐚𝐭𝐢𝐨𝐧, 𝟐𝟎𝟏𝟒 - 𝟐𝟎𝟐𝟑. #beforeandafter #beforeafter #bodytransformation

THIS is what happens when you 𝐝𝐨𝐧’𝐭 𝐬𝐭𝐨𝐩 after reaching your initial “goal weight” for your weight-loss journey.

This is what happens when you stop treating a fitness journey as yet another “temporary fix” , and instead 𝐞𝐦𝐛𝐫𝐚𝐜𝐞 𝐢𝐭 𝐚𝐬 𝐚 𝐋𝐈𝐅𝐄𝐒𝐓𝐘𝐋𝐄💪🔥💪🔥💪

Back in 2014-2015 I was an overweight and disabled 40-something y.o. who needed a cane to walk around.

Back then I was, in fact, addicted to all things sugary and starchy (the whole “sourdough bread trend” didn’t help… my then BF now my hubby is an amazing baker and used to bake so many delicious sourdoughs!) .

𝐈 𝐰𝐚𝐬 𝐬𝐥𝐮𝐠𝐠𝐢𝐬𝐡, 𝐢𝐧 𝐩𝐚𝐢𝐧, 𝐡𝐚𝐝 𝐥𝐢𝐭𝐭𝐥𝐞 𝐬𝐥𝐞𝐞𝐩 𝐛𝐞𝐜𝐚𝐮𝐬𝐞 𝐨𝐟 𝐩𝐚𝐢𝐧 𝐚𝐧𝐝 𝐬𝐭𝐫𝐞𝐬𝐬, 𝐰𝐡𝐢𝐜𝐡 𝐠𝐫𝐞𝐰 𝐦𝐲 𝐬𝐭𝐫𝐞𝐬𝐬 𝐞𝐯𝐞𝐧 𝐠𝐫𝐞𝐚𝐭𝐞𝐫. #deadlycycle #cantcatchabreak

So glad that I adhered to my training routine that I established when I hired a personal trainer to help me lose weight. I also held onto a humanly-healthy- and appropriate-portioned food intake even after I reached my initial goal weight of 130 lbs.

Nearly 8 years on, the pic on the far right is what my hubby took of me. 𝐈 𝐝𝐢𝐝𝐧’𝐭 𝐬𝐭𝐨𝐩. 𝐌𝐲 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬 𝐝𝐢𝐝𝐧𝐭, 𝐞𝐢𝐭𝐡𝐞𝐫. 🥰

We are, or might be, “enough”
today, but what if there are “more” waiting for you?? No pressure to pursue that “more,” of course, but do you ever wonder what else might be in store for you? Or WITHIN you?

Wanting more out of your WHOLE-BODY FITNESS is a growth-mindset if you ask me and should be encouraged and nurtured. So if you find that yearning inside of you FOR YOU…

Support that desire. Align your choices and actions towards your goal. Take awareness in how GOOD it makes you feel and look. And 𝐣𝐮𝐬𝐭 𝐤𝐞𝐞𝐩 𝐠𝐨𝐢𝐧𝐠.

#dailyflex #fitnessaslifestyle #fitnessislife #midlifefitness #muscles #perimenopausemuscle #30minuteworkout #zoomfitness #virtualpersonaltrainer #weightlosscoach

#newweekinspo New Week, new opportunity to grow,

#newweekinspo

New Week, new opportunity to grow, learn, transform! 💪💪💪🔥🔥🔥

Keep your eye on the Ultimate Prize and keep showing up for it, for yourself, consistently.

#dailyflex #winningmindset #midlifefitness #bodytransformation #youarestrongerthanyouthink #perimenopausefitness #westenotdone

#trainersrestday #countrylife for a weekend up in

#trainersrestday #countrylife for a weekend up in the #brucecounty #ontario #walkerton

It was a miserably rainy week in Toronto for the past few days; this mini getaway for one night is such a treat! 🦃🌸🚜🐴

I had always dreamt of becoming a rancher lol and always loved countryside. Would love to live like this every day!

I hope everyone is having a lovely weekend, wherever you are!!

#dailyflex #farmlife #weekendvibes #activerecovery #activerestday #getoutside #freshair #enjoylife #springisintheair #thisis52

Happy FriYay POWERHOUSES! #fbf to this reel that

Happy FriYay POWERHOUSES!

#fbf to this reel that I originally posted last spring, almost exactly a year ago - because when something works so EFFECTIVELY, it’s worth sharing the intel repeatedly, right? 😇🔥💪

Are you looking to 𝘀𝗽𝗶𝗰𝗲 𝘂𝗽 𝘆𝗼𝘂𝗿 𝗔𝗯 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝗿𝗼𝘂𝘁𝗶𝗻𝗲? TRY THIS!

I love the Incline Tiger Curls not only for its effectiveness in building a serious Six Pack Abs....

But for the fact that you can do this ecercise 𝘄𝗶𝘁𝗵𝗼𝘂𝘁 𝗹𝘆𝗶𝗻𝗴 𝗱𝗼𝘄𝗻 𝗼𝗻 𝘁𝗵𝗲 𝗳𝗹𝗼𝗼𝗿, and can do this anywhere with a sturdy chair!

(and that ⬆️⬆️ could mean your office chair, your dining chair, a bench in the park… so you can do this exercise as a “pop-up reps” 💪 even when you didn’t get dressed to work out!)

Try 8-15 reps per side, 1-4 sets, towards the end of your workout.

#dailyflex #abexercises #core #coreworkout #plank #trainathome #workoutathome #nogymnoproblem #womensfitnesscoach #virtualpersonaltrainer #oneononecoaching #zoomfitness #fitstagram #youarestrongerthanyouthink #thisis51 #weightlossafter40 #perimenopausefitness

I’ve always been obsessed with this exercise….

I’ve always been obsessed with this exercise….🔥🔥🔥♥️♥️♥️

Because it gives such a SCORCHING burn and muscle development for my legs and glutes, while tightening my abs and waistline.

When you keep your knee flexion at 90 -100 degrees constantly as I’m doing with this exercise, your quads, hamstrings, calves and glutes are constantly activated (specifically, vastus medialis which btw also plays an important role to prevent knee- and kneecap pains)

As such, this exercise offers a serious 𝐬𝐡𝐫𝐞𝐝 for the muscles of the lower extremities.

The cues I most often tell my trainees while doing this exercise are:

Keep Your Butts Down lower than your head.
Keep Your Collarbones looking straight across the room, not the floor.

Remember this when you try this.

10 alternating reps per set gives you plenty sizzles.

Before you write this off because it’s visually intimidating - just give two reps a try. And, if you can handle just one more, keep going, one rep at a time!

#dailyflex #legday #deepsquat #dumbbellclean #lunges #squats #midlife #midlifefitness #perimenopause #perimenopausefitness #womenspersonaltrainer #thisis52 #weightlosscoach #30minuteworkout #virtualpersonaltrainer #zoomfitness #torontomoms #tonedbody

https://www.newscientist.com/article/mg25834361-60

https://www.newscientist.com/article/mg25834361-600-how-ultra-processed-food-harms-your-health-and-how-to-fix-the-problem/

A fascinating article from @newscientist . Author credit: Clare Wilson

If you want more reasons why you should lighten your Processed Food Dependency for your health and weight management.

Now - I get that foods can get political. Demonizing processed foods also bring up questions about societal inequality (many of us can’t always afford whole foods 100%; we don’t always have time to cook everything from scratch, etc.).

But, knowledge is power. Read on if you’re interested.

#dailyflex #knowledgeispower #processedfood #processedfoodaddiction #midlifehealth #perimenopausefitness #weightlosscoach

#slaymode 🔥🔥🔥 Alright, aside from the fa

#slaymode 🔥🔥🔥

Alright, aside from the fact that this is an awesome move for your CORE and SHOULDERS, please remember this:

Only 7 short years ago, I had ZERO strength to do even one rep, let alone supporting myself in a proper hand plank for longer than 30 seconds (because I was physically debilitated thanks to my double hip #osteoarthritis ).

And, even NOW as a #certifiedpersonaltrainer , some days exercises feel more challenging. Like this time when I challenged myself to use a heavier pair of dumbbells than I’ve been accustomed to - because, 𝐮𝐧𝐥𝐞𝐬𝐬 𝐈 𝐤𝐞𝐞𝐩 𝐜𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐢𝐧𝐠 𝐦𝐲𝐬𝐞𝐥𝐟, 𝐈 𝐰𝐨𝐧’𝐭 𝐠𝐫𝐨𝐰 and, while it’s totally fine to settle at a certain fitness level and choose to go into a “maintenance mode,”…

Challenging myself through the pursuit of #fitnesshealth via #strengthtraining allows me to keep growing - not just my muscles, but also as a human. I feel more organized in my daily life, I procrastinate less, I now know the power of consistency and, I believe in myself more nowadays.

And so many clients tell me they’ve discovered different sides of themselves as they began their fitness journey with Daily Flex. That they feel “unstuck” not just in their fitness health, but overall outlook in their lives. 💪💯♥️🥳

𝐅𝐘𝐈 there was a time that this exercise looked like a total impossibility to me.

But, once I gained a sufficient #corestability I figured the only real way to find out if it’s impossible - is by trying it.

So I did. And kept trying, until one day, I was able to SLAY IT - without any weights.

Moral of this ramble of a post:

Before writing off as “impossible,” or think “this won’t happen to me,” or “it’s too late for me to put any effort” (aka #negativeselftalk ) …

Teflon your mind and heart from disappointments and just DO. 💪.

#dailyflex #fitnessmotivation #fitnessinspo #getbackup #trytryagain #failureispartofsuccess #wearenotdoneyet #youarestrongerthanyouthink #discoveryourpotential #midlifefitness #perimenopausefitness #weightlosscoachingonline

Midweek #exerciseoftheday ya’ll! When I feel le

Midweek #exerciseoftheday ya’ll!

When I feel less inspired about exercising from the standing-up position, I resort to quality floor-based exercises such as this one - a variation of the Bear Crawl or Bear Pose exercises that are an instant full-body sizzler.

This variation with your hands “walking out” above your head, then bending your elbows to push up - will torch your #abs, #shoulders and #triceps particularly hard.

Some days…. I get it: you just might not want to train for no medical reasons Some days, you might want to throw in your towel and call it quits… or at least, just for this moment, just for today, say “Meh, I’m not in the mood.”

Full disclosure: I too have have that moment, many times. And some days it’s simply more our mood that saps our energy and loosens our adherence to our #trainingroutine

If it’s something in your emotional vibrations that is calling out for your help, then allot some time to address it because that is #selfcare . As for fitness, do your best to not go for longer than 2 consecutive days without physical activities, unless you’re seriously ill or immobile.

And commit to just few reps - of ANY familiar exercises. We often end up feeling stronger and more alert after 5-10 minutes of exercises.

Some days, we just need a gentle nudge! Give as little as 1, 3 or maybe 5 reps of this exercise a try!

#dailyflex #bearcrawls #floorexercise #bodyweighttraining #corestrength #absexercises #flatabs #30minuteworkout #showup #perimenopausefitness #midlifepersonaltrainer #personaltrainerforwomen #zoomfitness

I actually do feel SO MUCH STRONGER and MORE CONFI

I actually do feel SO MUCH STRONGER and MORE CONFIDENT in my body than I did in my teens, 20s, 30s or up until my mid 40s. And, 𝐈 𝐚𝐥𝐬𝐨 𝐥𝐨𝐨𝐤 𝐲𝐨𝐮𝐧𝐠𝐞𝐫 𝐧𝐨𝐰 𝐭𝐡𝐚𝐧 𝐈 𝐝𝐢𝐝 𝐢𝐧 𝐦𝐲 𝟒𝟎𝐬!

For one thing, research shows that working your muscles 𝐢𝐧𝐜𝐫𝐞𝐚𝐬𝐞𝐬 𝐭𝐡𝐞 𝐂𝐎𝐋𝐋𝐀𝐆𝐄𝐍 𝐩𝐫𝐨𝐝𝐮𝐜𝐭𝐢𝐨𝐧 which in turn promotes the 𝐠𝐫𝐨𝐰𝐭𝐡 𝐡𝐨𝐫𝐦𝐨𝐧𝐞 𝐩𝐫𝐨𝐝𝐮𝐜𝐭𝐢𝐨𝐧. This can repair the connections between your skin and muscle, resulting in a tight, toned appearances. (Source: @womenshealthmag 2015 May)

As for my body…
I began my #bodytransformation in my mid-40s by discovering, and falling in love with #strengthtraining . Started with twice a week, I was able to retire from dedicated cardio training completely - which, until I ruined both my hips in 2013, was 50 km-a-week distance running (10-15 km per day, 4-5 days per week).

I enjoyed the solitude that outdoor running afforded me but not at the expense of my hips needing #hipreplacement (fyi not just caused by running alone, but exasperated by the fact that I was born and previously had a surgery due to #congenitalhipdysplasia ). Besides, all the running for races and marathons NEVER gave me well-toned or “chiseled” muscle definition that I had coveted for.

Nah, I was too busy obsessing about “burning calories” and, STUPIDLY, just those (inaccurate!) “numbers of calories burned” on my Fitbit or treadmill.

Even now as a #certifiedpersonaltrainer 💪 I train nowhere nearly as intensely as I used to as a runner, and no longer feel burned out as I did.

If you’re STILL chasing after calories to burn by constantly slaving yourself away on a treadmill and keep chasing after 20,000 or more steps to log into your tracker, day after day, 𝐰𝐢𝐭𝐡𝐨𝐮𝐭 𝐚 𝐏𝐋𝐀𝐍...

Just take my word and give STRENGTH TRAINING A TRY.

It’s now been over 8 years since I retired from dieting. If you want to discover how, feel free to DM or book a free consult call.

#dailyflex #antiagingfitness #slowdownaging #antiaging #collagen #protein #growthhormone #youthfulskin #stopaging #perimenopausefitness #virtualfitness #zoomfitness

Heya everyone! Do you ever get #bored of exercise

Heya everyone!

Do you ever get #bored of exercise moves? It’s ok to admit it - heck I too want some changes every now and then!

This is a modified version of Shoulder Press Lunges. Executed at a brisk pace, it’s a good training for agility, speed development and balance, while also providing some cardio-heart rate elevation. #cardiostrength

Multiplanar Exercise like this one trains your joints to move efficiently in all planes of motion, for your long-term mobility and fitness health.

When I’m short on #trainingtime and want to target multiple muscle groups and sufficiently elevate my heart rate, I include this move in my flow.

Give this one a try next time you want to change up your lunges!

#dailyflex #moveyourbody #funexercise #legday #dumbbellworkout #dumbbellexercises #lunges #shoulderexercises #getfitathome #nogymneeded #fitnotthin #fitness #fitandhealthy #perimenopause #perimenopausehealth #strengthtrainingforwomen #strengthtrainforhormonebalance #hormonebalance #moremusclesfastermetabolism #fatlossafter40 #thisis52 #weightlosscoach #virtualcoach

Would you believe me if I told you that… I used

Would you believe me if I told you that…

I used to exercise a LOT LONGER when I was 29, when that pic on the right was taken?

Ok to be certain, I was NOT CONSISTENT. But when I did find time and motivation to train back in the year 2000, I typically ran for 45 min on a treadmill. Then walked on an incline for another 15 min, then another 15 - 20 min on a stationary bike. Then sat in a sauna for a long time in hopes to “melt my body fat away”. 𝐈 𝐮𝐬𝐞𝐝 𝐭𝐨 𝐭𝐫𝐚𝐢𝐧 𝐭𝐨 𝐞𝐱𝐡𝐚𝐮𝐬𝐭𝐢𝐨𝐧... 𝐀𝐧𝐝 𝐭𝐡𝐢𝐬 𝐰𝐚𝐬 𝐭𝐡𝐞 𝐫𝐞𝐬𝐮𝐥𝐭 𝐨𝐟 𝐓𝐇𝐀𝐓 𝐡𝐚𝐫𝐝 𝐰𝐨𝐫𝐤. (The Year 2000 pic).

The pic on the left is also me, a month shy of my 52nd birthday this year.

This result is from:
✅training consistency

✅training with a PLAN (programmed specifically for my goal, specifically for my current range of motion with #bionichips #hipreplacement

✅ditched “dedicated/exclusive cardio workouts - rest well assured that I get my heart rate up sufficiently through #strengthtraining

✅strength training 5x a week (began with 2x a week)

✅ committed to keeping each workout succinct, focused and no more than 30-45 min each time… to avoid angering the #hormonegoddess 😆👑

✅ eating to nourish and to satiety - and ditching mindless binging then starving myself as if I would lose weight by punishing myself, pffft.

𝐈 𝐬𝐭𝐫𝐮𝐠𝐠𝐥𝐞𝐝 𝐰𝐢𝐭𝐡 𝐰𝐞𝐢𝐠𝐡𝐭 𝐚𝐥𝐥 𝐦𝐲 𝐥𝐢𝐟𝐞 𝐮𝐧𝐭𝐢𝐥 𝐀𝐆𝐄 𝟒𝟓.

But I am grateful that my body was #notdoneyet even as I entered #perimenopause and noticed my own metabolism slowing down even more than it was when I was in my 20s - 30s!!

With a RIGHT CARE, my middle age body got into a fitter healthier state than I was in my younger years!

If you’re in your midlife and think that your “Best Years” are long behind you…

c’mon, 𝐠𝐢𝐯𝐞 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐦𝐨𝐫𝐞 𝐜𝐫𝐞𝐝𝐢𝐭. You’re far from being done. You CAN get stronger and healthier and fitter from Midlife onwards!

#weightlosscoach #fitnessmotivation #ﬁtnessinspiration #fitnessinspo #midlifewomen #midlifefitness #fitterafter40 #weightlossafter40 #thisis52 #strengthtraining #workoutathome #virtualpersonaltraining #nocardio

Don’t forget to pay attention to all muscles tha

Don’t forget to pay attention to all muscles that we don’t always see - aka posterior or the backside- muscle groups. And the rear delts are part of that group.

Vanities aside (many of us covet well-defined, round #3dshoulders and chiseled arms) , working your rear delts pay dividends towards managing and minimizing bodily pains that would stem from rounded upper back and permanently shrugged- or hunched shoulders.

When trying these two exercises, a big important tip: 𝐲𝐨𝐮 𝐝𝐨 𝐍𝐎𝐓 𝐧𝐞𝐞𝐝 𝐡𝐞𝐚𝐯𝐲 𝐰𝐞𝐢𝐠𝐡𝐭𝐬! As with any other exercises but particularly with shoulders (and particularly posterior/rear delts!) you’ll add visible definition as well as mass faster, if you go lighter.
Another tip: before you lift your weight, re-engage your core musculature so the momentum caused by your arms lifting won’t pull your torso upright. RESIST that force by keeping your back straight and rigid.

Aim for 8-12 reps, 1-4 sets.

#dailyflex #shoulders #shoulderworkout #upperback #fixhunchbackposture #deskjob #midlifewomen #midlifefitness #strengthtraining #workoutathome #workoutathomemom #nogymnoproblem #dumbbellexercises #homegym #shorteffectiveworkouts #perimenopausehealth #perimenopauseweightloss #perimenopausefitness #musclesafter40 #weightlossafter40 #thisis52 #virtualpersonaltrainer #personaltrainer #zoomfitness

Hi Everyone! As a #weightlosscoach it is my job t

Hi Everyone!

As a #weightlosscoach it is my job to guide my clients with expertise, compassion, encouragement and, tough facts…. And my goal is to guide my clients to use them as a tool, to bring the POWER BACK to them.

I’m speaking not only as a coach, but also as a woman who picked up a box of laxatives in hope to poop myself skinny from the time I was 12, all the way until well into my adulthood.

This piece of advice is for anyone who yearn to lose HEALTH-ENDANGERING excess body fat.

If you’re interested, have a listen! If you’re struggling to lose excess body weight that’s endangering your health and are in need of support, I offer 12-Week one-on-one program with a goal of losing 15-20 lbs. DM me or set up a free consult call with me via link in my bio.

#dailyflex #perimenopausefitness #perimenopauseweightloss #weightlossafter40 #fitafter40 #fitafter50 #thisis52 #30minuteworkout #mentaltoughness #nosugarcoating #challengeaccepted #midlifeweightloss #midlifewomen #losebodyfat #shred #bloodsugar #macronutrients

Bilateral or the standard squats and deadlifts are

Bilateral or the standard squats and deadlifts are kings of exercises to build lower-body strength, but if your range of motion is limited that you can’t squat without letting your torso collapse forward, or haven’t mastered a deep hip hinge for a deadlift, or if your knees have a tendency to cave inward during a squat, I highly recommend that you try squats and deadlifts with a staggered stance like I’m doing in this clip.

This stance will offer your legs and glutes an ample opportunity for a QUALITY CONTRACTION and muscle engagement, even when your range of motion might be restricted.

For this video, I opted to “offset load,” meaning holding a weight on one side only to offer greater core/obliques challenge but you can also do this exercise with a pair of weights. You can also perform squats- and deadlift- components separately.

It took me a good few months and even a couple of years (for my right side, to be specific) to gain as much range of motion as I enjoy today. THIS stance really helped me to perfect the hip hinge and deeper squats when my hips and knees weren’t having any of it!

#dailyflex #squats #midlifestrengthtraining #midlifefitness #perimenopausefitness #getfitathome #30minuteworkout #legday #legworkout #core #hiphinge #rangeofmotion #strengthtraining #strengthtrainingforwomen #nogymnoproblem #strengthtrainingathome #weightlosscoach #torontomompreneur #torontomoms #thisis52 #fitafter40 #weightlossafter40 #hipdysplasia #lifeafterhipreplacement

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