Quick Tips

𝐖𝐇𝐀𝐓/𝐇𝐎𝐖 𝐈 𝐓𝐘𝐏𝐈𝐂𝐀𝐋𝐋𝐘 𝐄𝐀𝐓 𝐈𝐍 𝐀 𝐃𝐀𝐘!

Many ppl ask me this question. So these images are everything I ate yesterday FYI. My breakfast and lunch are 𝐚𝐥𝐦𝐨𝐬𝐭 𝐚𝐥𝐰𝐚𝐲𝐬 𝐭𝐡𝐞 𝐬𝐚𝐦𝐞 𝐞𝐚𝐜𝐡 𝐝𝐚𝐲. Keep in mind this is how much I eat to maintain my current body weight, muscle mass, body fat percentage and my typical physical activity levels(which is high given my job as a trainer).

When I was on my weight loss journey, I ate just 2 snacks in mid-AM and mid-PM (skipped late night dessert) and kept my carb intake lower.

BREAKDOWN:

𝐁𝐫𝐞𝐚𝐤𝐟𝐚𝐬𝐭: 1 whole egg + 1/2 cup egg white + tablespoon @liveorganicfood kimchi + 1/3 cup frozen spinach
161 cal/22.5g protein/ 7g carb/7g fat

𝐌𝐢𝐝-𝐀𝐌 𝐒𝐧𝐚𝐜𝐤: @middaysquares x 1 piece
170 cal/6g protein/12g carb/12g fat

𝐋𝐮𝐧𝐜𝐡:
@liveorganicfood Uber Protein Bowl, 1/2 box
295 cal/7g protein/22.5g carb/6g fat
Kimchi Pancake from the same company
150 cal/6g protein/17g carb/5g fat
@tribeacv Sparkling Apple Cider Vinegar drink
6 cal/0g protein/1.5g carb/0g fat

𝐌𝐢𝐝-𝐏𝐌 𝐬𝐧𝐚𝐜𝐤 (THIS is where I admittedly go wee excessive when I’m not careful!):
25 g Kale Chips from @ecoideas
60 cal/2g protein/4g carb/3.5g fat

1/2 cup @shepherdgourmetdairy plain Skyr + 1 scoop @dymatize ISO whey protein powder + smidge monk fruit sweetener + 1 Keto Blondie and 1 chocolate cookie from @sftebakery
399 cal/43.25g protein/26.3g carb/13.5g fat

𝐃𝐢𝐧𝐧𝐞𝐫:
4 pan-seared and oven-baked salt and pepper wings + 1.5 oven baked baby potato + 1/3 cup curry powder scented rice + 1/2 cup sliced cucumbers + 1/2 cup halved cherry tomatoes
469 cal/29g protein/27.55g carb/21g fat

𝐍𝐢𝐠𝐡𝐭𝐭𝐢𝐦𝐞 𝐃𝐞𝐬𝐬𝐞𝐫𝐭:
1/4 cup Skyr + 1/4 cup Keto ice cream from @eatenlightened + Keto Blondie
200 cal/9.5g protein/15g carb/8g fat

𝐓𝐎𝐓𝐀𝐋 𝐍𝐔𝐓𝐑𝐈𝐓𝐈𝐎𝐍𝐀𝐋 𝐈𝐍𝐓𝐀𝐊𝐄:
1850 cal
114.75g protein
128.85g carb
78.5g fat

𝐇𝐨𝐧𝐞𝐬𝐭 𝐒𝐞𝐥𝐟-𝐀𝐬𝐬𝐞𝐬𝐬𝐦𝐞𝐧𝐭 𝐚𝐟𝐭𝐞𝐫 𝐭𝐫𝐚𝐜𝐤𝐢𝐧𝐠 𝐰𝐡𝐚𝐭 𝐈 𝐰𝐚𝐬 𝐞𝐚𝐭𝐢𝐧𝐠 𝐲𝐞𝐬𝐭𝐞𝐫𝐝𝐚𝐲:
Even though I think I know my healthy portions by eye-balling, it’s good to MEASURE OUT from time to time.😇💪

𝐖𝐚𝐧𝐧𝐚 𝐬𝐜𝐮𝐥𝐩𝐭 𝐲

𝐖𝐚𝐧𝐧𝐚 𝐬𝐜𝐮𝐥𝐩𝐭 𝐲𝐨𝐮𝐫 𝐔𝐏𝐏𝐄𝐑 𝐁𝐎𝐃𝐘?

While the primary target of these two exercises are chest and shoulders, having to keep your body still demands a focused contraction/engagement of your deep core stabilizers and your glutes.

Try both exercises and prioritize keeping your torso statue-like (don’t sway!). And see how they feel on your body.

For the first exercise, stick with lighter pair of weights and go for 10 - 16 reps per set, 1-4 sets. Here, I used a pair of 5 lbs and I seldom go heavier than 7 lbs.

With the exercise #2, you should use a medium-to-heavy-ish dumbbell but not so heavy that you can’t maintain your form. Do not “dance” along to the dumbbell’s motion!

𝐁𝐞𝐧𝐞𝐟𝐢𝐭𝐬 𝐨𝐟 𝐭𝐡𝐞𝐬𝐞 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬:

✅helps keeping our breasts perky
✅helps with reducing what I used to call “Side boobs“ or #backfat or those extra fold of skin I once used to gather into mu bra
✅promotes healthier posture and spinal health, prevents back pain
✅ healthier shoulder mobility, reduction in pain and prevention of shoulder/rotator cuff injuries
✅stronger and lengthened chest musculature will promote a deeper and better-quality breathing

‘You think they look simple? Quite a few clients of mine past and present know better 😇🔥💪. Don’t ever underestimate exercises that look “easy” because when done right, they SIZZLE AND SCULPT AND TORCH 🔥🔥🔥

These two exercises should be a part of your #strengthtraining routine. If you want to learn more about how to program your own training routine to 𝐩𝐫𝐨𝐝𝐮𝐜𝐞 𝐫𝐞𝐬𝐮𝐥𝐭𝐬, or discover what it’s like to strength train at home with a coach remotely, book a 𝐧𝐨-𝐨𝐛𝐥𝐢𝐠𝐚𝐭𝐢𝐨𝐧 𝐟𝐫𝐞𝐞 𝐜𝐨𝐧𝐬𝐮𝐥𝐭 𝐨𝐫 𝐭𝐰𝐨 𝐂𝐎𝐌𝐏𝐋𝐈𝐌𝐄𝐍𝐓𝐀𝐑𝐘 𝐭𝐫𝐢𝐚𝐥 𝐬𝐞𝐬𝐬𝐢𝐨𝐧𝐬 𝐰𝐢𝐭𝐡 𝐦𝐞! 😇💝 Link in my bio.

#dailyflex #chestday #shoulderworkout #upperbodyworkout #back #fitwoman #fitover40 #thisis51 #vline #strongwomen #perimenopause #menopausefitness #strongerinmidlife #trainingviazoom #zoomfitness #30minuteworkout #trainsmartnothard #hormonebalancing #instafit #fitstagram

𝐓𝐡𝐞𝐬𝐞 𝟑 𝐞𝐱𝐞𝐫𝐜𝐢

#sundayrestday #cottage #trainersrestday One of

#sundayrestday
#cottage #trainersrestday

One of Life’s sweetness is being able to walk around almost naked without shivering and eat my favourite @liveorganicfood salad lunch even when I’m away from Toronto! #heaven

And for anyone wondering about that badass scar on my leg, that’s my #hipreplacement scars. One from 1970s and the longer scar is from 2019.

P.S. I’m happy that I don’t look nearly as tired as my mom did when she was my age #thisis51

Happy Sunday everyone!

#redefineaging #everybodyisabikinibody

If you have just ONE medium to heavy-ish dumbbell

If you have just ONE medium to heavy-ish dumbbell hanging around, give these three exercises a try to SIMULTANEOUSLY INCINERATE 🔥💪🔥the whole body with an extra sizzle for the obliques, glutes and legs!

The first exercise gives a nice dynamic cardio benefits while the second one - particularly for the weaker side of your body - helps it to catch up to the other “stronger” side. And, just merely correcting your imbalances go a long way to make you MUCH stronger and muscular 💪.

Also - as one grows older like me (I’m 51 and with a history of double hip replacement surgeries), it’s important to STRATEGIZE our exercise routine so that it keeps our neural drive (central nervous system’s commanding correct muscles to fire), muscle activation patterns, and motor unit synchronization at top notch state.

With the first exercise, I TOTALLY bring out my inner #umathurman or #lucyliu from the movie #killbill and go for my best #katana chop move - 𝐰𝐡𝐢𝐥𝐞 𝐤𝐞𝐞𝐩𝐢𝐧𝐠 𝐦𝐲 𝐜𝐨𝐫𝐞 𝐞𝐧𝐠𝐚𝐠𝐞𝐝 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐞𝐧𝐭𝐢𝐫𝐞 𝐝𝐮𝐫𝐚𝐭𝐢𝐨𝐧 𝐨𝐟 𝐚 𝐫𝐞𝐩.

Give them a try and 𝐟𝐞𝐞𝐥 𝐩𝐨𝐰𝐞𝐫𝐟𝐮𝐥!!

#dailyflex #woodchopexercise #antirotation #offsetsquats #obliques #legworkout #glutes #cardiostrength #midlifefitness #workoutfromhome #zoompersonaltraining #oneononefitness #perimenopausefitness #fitafter40 #fitstagram #fitafterhipreplacement #lifeafterhipreplacement #weightlossafter40 #loseweightkeepitoff

𝐓𝐨𝐨 𝐡𝐨𝐭 𝐭𝐨 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞?

Or… too tired at the end of another busy workweek? Or did you go running yesterday and you are not in a mood to stay standing up for much long?

𝐓𝐡𝐚𝐭’𝐬 𝐎𝐊! 𝐆𝐑𝐀𝐁 𝐘𝐎𝐔𝐑 𝐃𝐔𝐌𝐁𝐁𝐄𝐋𝐋𝐒 & 𝐆𝐄𝐓 𝐃𝐎𝐖𝐍 𝐎𝐍 𝐘𝐎𝐔𝐑 𝐊𝐍𝐄𝐄𝐒 - and try THIS exercise: the Tall Kneeling Arnold Press .

As all my clients know, I always had a girl-shoulder crush on Linda Hamilton as #sarahconnor in 1984 Terminator movie. This shoulder exercise, while not beginner-friendly (risk of shoulder impingement if done sloppily), is 𝐞𝐟𝐟𝐢𝐜𝐢𝐞𝐧𝐭 𝐚𝐧𝐝 𝐞𝐟𝐟𝐞𝐜𝐭𝐢𝐯𝐞 as it targets all 3 heads of your deltoid muscles.

If you want to add a new modification to your Overhead Presses and Lateral-/Front- /V- Raises, master this move. And get your tank top and spaghetti straps out! ❤️

Have an awesome weekend!!

#dailyflex #arnoldpress #midlifefitness #getripped #30minuteworkout #trainsmart #perimenopausefitness #musclesformidlife #shred #fatburn #leanmuscle #fitat51 #weightlossafter40 #torontomom #zoompersonaltraining #torontopersonaltrainer #womensfitness #fitstagram

If you’ve gotten confidently bored with regular

If you’ve gotten confidently bored with regular squats and lunges... 𝐓𝐫𝐲 𝐚𝐝𝐝𝐢𝐧𝐠 𝐭𝐡𝐞 𝐒𝐈𝐍𝐆𝐋𝐄 𝐋𝐄𝐆 𝐒𝐓𝐀𝐍𝐃 component for the next-level strength and muscular definition!

When your body’s BALANCE is being challenged, your body’s first reaction is to STABILIZE itself by resisting movement. The Lateral Subsystem - a group of muscles working together to provide support and movement in the frontal plane (a plane that divides your body to front- and back- parts) - turns on its switch to keep our spine, hips and legs still. Primary muscles of the Lateral Subsystem are leg adductors, gluteus medius and the deep back muscles (QL muscles).

Standing in, and moving, from a single-leg stance forces your core, legs and glutes to work harder to prevent you from falling. The result? Stronger muscles, well-defined legs and abs, and greater range of motion and improved posture. Win, win, win and WIN! 💪💪💪

Spice up your workout by adding this move as your complementary exercise, aiming for 8-12 reps, 1-4 sets per side. I used a single 12 lbs DB for this video; aim to hold a medium to medium-heavy weight as a counterweight for an added ab-sculpting benefit!

P.S. A friendly reminder to keep your muscles and joints strong ESPECIALLY if you are in your midlife and, as women, if you have entered your #perimenopause . We LOSE MUSCLES AS WE AGE IF WE DON’T INTERVENE! Less muscles = slower resting metabolism. Less muscles = lower bone density.

𝐊𝐞𝐞𝐩 𝐂𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐢𝐧𝐠 𝐘𝐨𝐮𝐫𝐬𝐞𝐥𝐟!

#dailyflex #singleleg #unilateraltraining #balancetraining #legday #glutes #core #fitstagram #midlifewomen #thisis51 #fitafter40 #fitafter50 #perimenopausehealth #strengthtraining #lifeafterhipreplacement #weightlossafter40

This morning’s song choice has TOTALLY been infl

This morning’s song choice has TOTALLY been influenced by #strangerthings - but Kate Bush was always cool! (and so is the show!)

Anyhoo... Enough #Netflix talk here!

Just remember that, when it comes to fitness health, 𝐯𝐚𝐫𝐢𝐞𝐭𝐲 is the winning key. Don’t underestimate the power of these chair exercise flows.... Many ppl automatically assume seated exercises to be “easy“ - but it does not mean ineffective for your muscle strengthening.

I’d call them 𝐤𝐧𝐞𝐞-𝐟𝐫𝐢𝐞𝐧𝐝𝐥𝐲, 𝐛𝐞𝐠𝐢𝐧𝐧𝐞𝐫-𝐟𝐫𝐢𝐞𝐧𝐝𝐥𝐲 and 𝐞𝐚𝐬𝐲 𝐭𝐨 𝐞𝐱𝐞𝐜𝐮𝐭𝐞 - but trust me, these exercises still burn 🔥🔥🔥my quads, shoulders and abs quite effectively!

Aim for:
Exercises 1 and 3: 20 alternating steps
Exercises 2 and 4: 10-20 raises per side
Exercise 5: 5 reps per each arm position

Repeat 1-5 times. Lemme know how many sets you get done! 💪💪💪

P.S. if you’ve been wanting to elevate your fitness health to the next level but are unsure of where to start - 𝐰𝐡𝐲 𝐧𝐨𝐭 𝐭𝐫𝐚𝐢𝐧 𝐰𝐢𝐭𝐡 𝐦𝐞? 🥰💪♥️. Private and remote and socially distanced. No need to travel to the gym. Sometimes clients show up with their PJs and get their muscles sizzle without a hassle of “getting yourself ready to go outside“.

I offer 𝐍𝐎 𝐎𝐁𝐋𝐈𝐆𝐀𝐓𝐈𝐎𝐍 𝟐 𝐜𝐨𝐦𝐩𝐥𝐢𝐦𝐞𝐧𝐭𝐚𝐫𝐲 𝐭𝐫𝐢𝐚𝐥 𝐬𝐞𝐬𝐬𝐢𝐨𝐧𝐬 𝐚𝐧𝐝 𝐚 𝐜𝐨𝐧𝐬𝐮𝐥𝐭! Take ACTIONS towards your health and the body you want! Link in my bio.

#dailyflex #30minuteworkout #chairworkout #seatedexercise #kneefriendly #jointfriendly #leg #abs #quads #glutes #shoulders #mobility #workoutathome #nogymnoproblem #zoomfitness #oneononetraining #zoompersonaltraining #perimenopausefitness #fitafter40 #midlifefitness #thisis51 #weightlossafter40

If you want to look toned or more athletic and wan

If you want to look toned or more athletic and want to build a body with a higher metabolic rate…

𝐃𝐨𝐧’𝐭 𝐟𝐨𝐫𝐠𝐞𝐭 𝐭𝐨 𝐭𝐫𝐚𝐢𝐧 𝐲𝐨𝐮𝐫 𝐁𝐀𝐂𝐊!

Here is an exercise you can do with a resistance band or just a mighty towel - you can do this one literally anywhere, even while you travel, without needing a gym. And your body will thank you for it because stronger back muscles will sustain a better posture and by extension, build a PAIN-FREE body.

Have a watch and give this exercise a try.
Work towards 12 - 15 reps per set, 1-4 sets.

#dailyflex #resistancebands #nogymnoproblem #torontopersonaltrainer #oneononetraining #30minuteworkout #latspulldown #backworkout #backday #strengthtraining #strengthtrainingforwomen #perimenopausefitness #backpainexercises #backpainrelief #thisis51 #zoomfitness

Regular deadlifts strengthen your glute and hamstr

Regular deadlifts strengthen your glute and hamstring, back and even the abs. But once you can comfortably execute them with a perfect form, try a single leg version, because by challenging your single leg balance, it forces your body to recruit more muscle fibres of legs and core harder. Results? Greater sizzles and definition in our muscles.

Did you know that just simply standing on one leg elevates your calories? For perspective, just standing with two feet burns about 30 to 50 more calories per hour than just sitting. Standing on one leg would burn an additional 30 or so calories.

Now tips:
Even though our mind and body would laser-focus on glutes and hamstrings, approach this exercise with your whole body, and don’t forget to engage your shoulders and back as you lower your weights and resist rounding your upper back.

Also, staring straight down as you lower your torso parallel to the floor can compromise your shoulder engagement, so try looking slightly ahead, towards the baseboard of the room.

Once you’re comfortable with this movement, try adding alternating rows for added sizzles to your back leg and core.

#dailyflex #deadlift #singlelegdeadlift #balance #musclesafter40 #weightlossafter40 #strengthtrainingforwomen #midlifefitness #perimenopausefitness #zoomfitnesscoach #torontopersonaltrainer #workoutfromhome #nogymnoproblem #trainsmartnothard

𝐒𝐨 𝐩𝐫𝐨𝐮𝐝 𝐨𝐟 𝐦𝐲 𝐌𝐨𝐦!
@nonchan_nana

She had her hip replacement Sx in 2002 & 2003, when she was 60 and 61.

She then had a heart attack while I was 7 months pregnant, 15 years ago; she was 65 then. She then had an angioplasty. She lost confidence in her health and mobility.

Then, she had a fall and broke her wrist few years later. She also got a bad case of shingles when she was 74.

Each time she faced health challenges like these, she felt scared. And went through a phase of over-babying herself. Her muscles and mobility atrophied and she had to continue keeping careful watch over her cholesterol and weight gain.

Finally she one day decided to “copy” one of the many exercises I was teaching my clients. She then asked me to properly show me 1 - 2 exercises she can practice.

She started with Towel LATS Pulldowns, Air Squats and Static Lunges. 15 minutes a couple times a week grew to 30 minutes, 4-5 times per week, and expanded her exercise repertoire over the course of months.

Her progress was, by some account, a snail’s pace. But didn’t matter because the point was she was showing up for herself and was building along the way, a 𝐡𝐚𝐛𝐢𝐭 𝐨𝐟 𝐜𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐜𝐲.

From 5-8 squats and lunges a day to now, nearly 20 lbs lost and kept it off for few years now, and her doctors are AMAZED how healthy she’s doing!

While neither she nor I will say that she “cured“ herself of cardiac disease - I’m so happy that she now has a power to 𝐬𝐥𝐨𝐰 𝐝𝐨𝐰𝐧 𝐡𝐞𝐫 𝐛𝐨𝐝𝐲’𝐬 𝐚𝐠𝐞-𝐫𝐞𝐥𝐚𝐭𝐞𝐝 𝐝𝐞𝐭𝐞𝐫𝐢𝐨𝐫𝐚𝐭𝐢𝐨𝐧 and sustain her healthy self.

She’s a proof that, even without lifting heavy or go for speedy cardio to get you winded, you CAN bring about positive physical and wellness transformation as long as you stay consistent, and approach your health journey with a plan. 💪

P.S. isn’t she quite a babe at age 80? I’d be so happy if I can grow old as beautifully as she is!

#dailyflex #agelessfitness #momanddaughter #thisis51 #thisis80 #fitat80 #30minuteworkout #trainsmartnothard #strengthtraining #womenspersonaltrainer #torontopersonaltrainer #midlifefitness #geriatricfitness #fitstagram #redefineaging

𝐇𝐚𝐩𝐩𝐲 𝐅𝐫𝐢𝐘𝐚𝐲! A

𝐇𝐚𝐩𝐩𝐲 𝐅𝐫𝐢𝐘𝐚𝐲!

And now that I got your attention... (how often do you see me lounging by the pool like this pic? 👙🏊‍♀️😎)

My job ISN’T about merely making clients sweat and suffer, as may be commonly thought 😂😂😂.

Any certified trainers would agree that PROGRAMMING, PLANNING and STRATEGIZING are the “𝐮𝐦𝐚𝐦𝐢“ 𝐢𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭 𝐨𝐟 𝐚𝐧𝐲 𝐒𝐔𝐂𝐂𝐄𝐒𝐒𝐅𝐔𝐋 𝐟𝐢𝐭𝐧𝐞𝐬𝐬 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐫𝐨𝐮𝐭𝐢𝐧𝐞.

And, THAT’S my job.

I coach you proper forms to maximize your training ROI towards the body composition you want.

I watch how you move, and based on your desired training frequency and starting-point strength/endurance/mobility, I map out a blueprint of training to get you reach your goal, for once and for all.

And I’m ready always to rejig, modify, etc any clients’ programs to best suit their ever-changing schedule or physical state, because LIFE - and our fitness progress or hormone balsnce - are definitely never linear or predictable.

Not quite as fancy was some fitness apps. But I put my CARE in all my clients’ success. I value their trust in my guidance, and honor the investment of time and money they made into their own health and fitness.

And so.... That’s what I’ve been doing today, after training the last client of the workweek! 😇

Have a great weekend everyone!

#dailyflex #torontopersonaltrainer #zoompersonaltraining #30minutestrengthtraining #30minuteworkout #perimenopausefitness #trainsmart #hormonebalance #agewell #redefineaging #thisis51 #midlifebikini #fitstagram #trainyourbody #wholebodyhealth #weightlossafter40 #fitafter40 #lifeafterhipreplacement

𝙏𝙝𝙞𝙨 𝙩𝙚𝙭𝙩 𝙢𝙖𝙙𝙚

𝙏𝙝𝙞𝙨 𝙩𝙚𝙭𝙩 𝙢𝙖𝙙𝙚 𝙢𝙮 𝙙𝙖𝙮!! 💪♥️🙌💯🏆🏆🏆

This message came from one of my former clients who trained with @dailyflexfit 𝟭𝟮-𝗪𝗲𝗲𝗸 𝗦𝗵𝗿𝗲𝗱 𝗣𝗿𝗼𝗴𝗿𝗮𝗺.

I absolutely LOVE hearing how my past clients continue to pave their fitness path forward, to build an even stronger body than when they had their last session with me. 💪♥️💪♥️💪 And how they use techniques to 𝐭𝐫𝐚𝐢𝐧 𝐬𝐦𝐚𝐫𝐭𝐞𝐫 that they learned while training with me.

She is a Powerhouse - not only has she now cemented her training routine without a “human accountability” from Yours Truly, but she is SLAYING some exercise movements that were once challenging!

𝐓𝐡𝐢𝐬. 𝐈𝐬. 𝐀. 𝐇𝐔𝐆𝐄 𝐖𝐈𝐍 - not just for her, but for me as her former trainer.

Getting clients results and progress they seek is my job; helping them 𝐜𝐞𝐦𝐞𝐧𝐭 𝐚 𝐥𝐢𝐟𝐞𝐥𝐨𝐧𝐠 𝐅𝐢𝐭𝐧𝐞𝐬𝐬 𝐀𝐔𝐓𝐎𝐍𝐎𝐌𝐘 - is my GOAL... and Reward.

Ms R, 𝐭𝐡𝐚𝐧𝐤 𝐲𝐨𝐮 from the bottom of my heart for your trust in my guidance. 🙏🙏🙏

And 𝐚 𝐦𝐢𝐥𝐥𝐢𝐨𝐧 𝐭𝐡𝐚𝐧𝐤𝐬 to every one of my past clients who stay in touch with me and report about their continuing journey… and how their lives have 𝘁𝗿𝗮𝗻𝘀𝗳𝗼𝗿𝗺𝗲𝗱 𝐚𝐟𝐭𝐞𝐫 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐰𝐢𝐭𝐡 𝐦𝐞.

Truly, sincerely, humbled. And 𝐈 𝐚𝐦 𝐒𝐎 𝐏𝐑𝐎𝐔𝐃 𝐨𝐟 𝐞𝐯𝐞𝐫𝐲 𝐬𝐢𝐧𝐠𝐥𝐞 𝐜𝐥𝐢𝐞𝐧𝐭 𝐨𝐟 𝐦𝐢𝐧𝐞, 𝐩𝐚𝐬𝐭 𝐚𝐧𝐝 𝐩𝐫𝐞𝐬𝐞𝐧𝐭!!

#dailyflex #clientwins #zoompersonaltrainer #oneononepersonaltraining #30minuteworkout #strengthtrainingforwomen #workoutathome #nogymnoproblem #fitafter40 #fitafter50 #midlifefitness #perimenopausefitness #trainsmart

A clip I made last week while still in Long Island

A clip I made last week while still in Long Island - and didn’t get a chance to post until today!

Though I’m quite fit, walking on hard pavement of NYC over the course of 2.5 days made my back feel like I got hit by a bus! Those repetitious, forward-moving motion made my hips also feel the kind of pain that I had not experienced since prior to my hip replacement surgeries.

These are exercises I picked to relieve that compressed stiff sensation in my lower back.

Give them a try after long hours hunched over your office desk, or if you wake up with an ouchy back.

#dailyflex #backhealth #corestrength #midlifefitness #perimenopausefitness #fitafter40 #weightlossafter40

One of the exercises I did earlier this morning…

One of the exercises I did earlier this morning… my first strength training since last Friday!

From Friday until Monday evening, my son and I spent walking all over Manhattan - from Chelsea Market to the Vessel via High Line, to crossing over the Brooklyn Bridge to walking alongside the #nycpride parade on 5th Ave to strolling inside museums.

4 days without dedicated #strengthtraining is quite a time-off for me. But I was exhausted both from distance walking and the humidity of the Big Apple in the summer time. 🥵🥵🥵. Gotta say, my quads 🦵felt so tight and, alarmingly, my right hip felt the kind of soreness I hadn’t felt since before the hip replacement.

Time to resume my training routine and address my entire body #360degrees and particularly the #posteriorchain #glutes #back #hamstrings .

As I said in my VO and in this video - I was in quite a lot of pain still and woke up “not in the mood” to train.

But my muscles and joints YEARNED for some flexing! 💪🔥💯. So I showed up for myself and gave my body what she asked for.

And FEELING RESTORED, RE-ENERGIZED, and now off to checking out a local beach for some swim-and-sun time! ☀️🏖👙🌊

Just three more days before having to drive back up north to Toronto. A million thanks 🙏 to all my clients for their support and patience to make this first #postpandemic vacation a reality for me!! MISS YOU!! ♥️💪♥️💪♥️

#dailyflex #fitstagram #midlifefitness #vacationfitness #moveyourbody #strengthtraining #correctiveexercise #thisis51 #personaltrainerlife #torontopersonaltrainer #perimenopausefitness #lifeafterhipreplacement #hipreplacementrecovery #fitafter40 #weightlossafter40 #30minuteworkout #trainsmartnothard #longisland

There, my poor teen had to play #boyfriendofinstag

There, my poor teen had to play #boyfriendofinstagram to this mom taking her shot at the most instagrammed spot in Brooklyn!

And, happy #nycpride 2022!

Day 3 morning in Woodstock! Part of my workout ea

Day 3 morning in Woodstock!

Part of my workout earlier this morning!

In addition to these two moves, also got more chest exercises done - and on a slight slope, all my floor based exercises felt wee harder … LOVED IT!

Now off to enjoying some hike around this mountainous region. Such a lovely change of scenery from the flatness of Toronto!

Have a great weekend everyone! ♥️🙌♥️

#dailyflex #outdoorworkout #dumbbellworkout #renegaderows #pushup #obliques #fitstagram #roadtrip #roadtripworkout

My Morning Workout from a driveway, overlooking th

My Morning Workout from a driveway, overlooking the lush Catskills mountains!

Our first full day in Woodstock and had a glorious start getting some legs and glutes training with a pair of kettlebells I hauled from Toronto. Didn’t feel like bringing out all the weights until we arrive at our final destination in Long Island.

Some might roll their eyes 🙄 about maintaining a fitness routine while vacationing but movement is such a JOY that I want to partake in, and celebrate, every day!

As much as I’m enjoying my early/long weekend, I missed my clients yesterday and miss training today’s clients! But I know that my cueing voices are haunting them as they train-along to prescribed workouts! 💪💯💪

Have a great weekend everyone!!

#dailyflex #catskills #woodstock #glutesworkout #shoulders #legday #kettlebellworkout #outdoorworkout #strengthtraining #ontheroad #vacationfitness #fitafter40 #30minuteworkoutisallyouneed #trainsmartnothard #thisis51 #fitstagram #torontomoms #torontopersonaltrainer #zoomfitness #oneononecoaching

If you want to show more 𝗺𝘂𝘀𝗰𝗹𝗲

If you want to show more 𝗺𝘂𝘀𝗰𝗹𝗲 𝗱𝗲𝗳𝗶𝗻𝗶𝘁𝗶𝗼𝗻 𝗶𝗻 𝘆𝗼𝘂𝗿 𝗯𝗶𝗰𝗲𝗽𝘀, then don’t rely solely on the traditional bicep curls alone!

I dare you to try THIS variation for a serious 𝗟𝗲𝘃𝗲𝗹-𝗨𝗽 for your biceps.

#biceps #dragcurls #sexyarms #dumbbellworkout #workoutathome #nogymnoproblem #fitafter40 #thisis51 #strengthtrainingforwomen #antiaging #perimenopausefitness #summerready #musclehypertrophy #redefineaging #agestrong #proaging #mombod #torontomoms

Been quiet this week on social media as my family

Been quiet this week on social media as my family had to bid our final goodbye to our beloved 20 year old furry baby today.

He became a tiny cat the past couple of years but the house now feels so much more empty.

I’d like to think we did our absolute best and made the last few days, last few moments, of this old kitty’s life, as happy as can be. But can’t help but feel like I could have done just a little bit more…

I look forward to the day when I will be reunited with him, and all my fur- and feathered- babies I was blessed to call mine and love.

RIP Leo. Thank you for 20 amazing, funny, cuddly years.

I’ll be back with my usual fitness tips and inspo- posts soon. 💙💪💯

#rainbowbridge