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Completely non-fitness related mid-week chuckle fr

Completely non-fitness related mid-week chuckle from my hubby @jodyagram 🤣🤣🤣 Was too funny not to share!

Yes my sense of humour remains at the level of a grade 8.

Halfway done with this week! How are you all doing? Just keep motoring, keep moving forward… have a great day!

- Kaori

#dailyflex #midweekhumor #spacetravel #jeffbezos

Who else in #midlife like me who loves the IDEA of

Who else in #midlife like me who loves the IDEA of sleeping in, but can’t…??! 🤷🏻‍♀️🙋🏻‍♀️ I thankfully sleep well but as I got older I keep waking up earlier and earlier without the alarm clock, sigh. Some days I envy the way my teen son sleeps in!

Today I really want to take a #restday for both my muscles, joints and my mind… as much as my mind already started racing about the laundry to wash, folding to do, and desk work I could catch up to at the crack of dawn…

I’m here, back in bed (… after starting one load of laundry; can’t help myself) to tame that #momguilt from creeping up.

Some days for our minds, a deliberate rest day IS TRAINING! Pacing slow and recharging my battery for another rewarding and busy New Week!

Enjoy a relaxing, rewarding and joyful Sunday!! Will be back soon in my usual leggings and sweaty mode! 💪💪💪

#dailyflex #sundayvibes #restday #backinbed #butimhungry #hardtorelax #ocd #torontomoms #momofateenager #perimenopause #cantsleepinanymore #thisis50 #寝坊したい #50代女性 #50代の筋トレ #trainersdayoff #womenspersonaltrainer

MINDSET is the #umami of a successful #fitnessjour

MINDSET is the #umami of a successful #fitnessjourney 💯

When I started my #weightlossjourney several years ago, the above mindset was my self-talk staple. I thought:
“When it comes to my clients, my partner and my son, I would wake up early, work late hours and do anything to make them happy and keep my promises to them…. So why wouldn’t I do the same for myself?” 𝐋𝐢𝐤𝐞 𝐢𝐭 𝗼𝐫 𝐧𝗼𝐭, 𝐲𝗼𝐮 𝐚𝐫𝐞 𝐢𝐧𝐝𝐞𝐞𝐝 𝐬𝐭𝐫𝗼𝐧𝐠𝐞𝐫 𝐭𝐡𝐚𝐧 𝐲𝗼𝐮 𝐠𝐢𝐯𝐞 𝐲𝗼𝐮𝐫𝐬𝐞𝐥𝐟 𝐜𝐫𝐞𝐝𝐢𝐭 𝐟𝗼𝐫. 𝐘𝗼𝐮 𝐂𝐀𝐍 𝐝𝗼 𝐭𝐡𝐞 𝐡𝐚𝐫𝐝 𝐬𝐭𝐮𝐟𝐟 - 𝐞𝐯𝐞𝐧 𝐢𝐟 𝐢𝐭’𝐬 𝐟𝗼𝐫 𝐘𝐎𝐔𝐑𝐒𝐄𝐋𝐅!

So start by setting up inexcusably easy-to-achieve goals, like drinking 2 extra glasses of water a day, measuring out your food portions with a scale, or performing 10 squats before each meal. Not only do these small changes help you feel better, it’s absolutely important for 𝗼𝐮𝐫 𝗺𝐢𝐧𝐝𝐬 𝐭𝗼 𝐡𝐚𝐯𝐞 𝗼𝐩𝐩𝗼𝐭𝐮𝐧𝐢𝐭𝐢𝐞𝐬 𝐭𝗼 𝐟𝐞𝐞𝐥 𝐚𝐜𝐜𝗼𝗺𝐩𝐥𝐢𝐬𝐡𝐞𝐝. We need to celebrate all the right steps we take towards our goals, and celebrate them often!

I know you are already capable of doing a million hard things for family, friends and for your career. For such a doer that you are, there is no rational reason for not being able to do the hard stuff for your own desires and well-being. Yes I know, we are often left feeling like we have no time or energy left to spare for our own needs.

Well, take a look at yourself like you are a child in need. Or a client to whom you promised to meet and exceed their expectations. And take responsibilities to meet YOUR demands. Your dreams of a healthier fitter you. And take comfort in the fact that that fitness and healthy lifestyle aren’t rocket science. All it takes truthfully are consistency, a right plan, courage to set achievable goals small and large constantly,
and patience.

What are your biggest challenges when it comes to your #weightlossjourney ? Feel free to DM me or comment below and lets explore ways to overcome those challenges, no obligation!

𝐁𝐑𝐈𝐍𝐆 𝐈𝐓, 𝐋𝐀𝐃𝐈𝐄𝐒!! 💪💪

Hub is out, teen son doing his own things, so this

Hub is out, teen son doing his own things, so this mom is enjoying her Saturday night doing silly #selfies and just being amazed by phone camera technologies of nowadays… #iphone12 #portraitmode

Ok enough with this 😅😂 I’m gonna go enjoy some serious #alonetime #mombreak with an exfoliant and a facial mask!

‘Hope you’re all enjoying a relaxing Saturday evening… good night! Xx - Kaori

#dailyflex #relaxing #somethingotherthanfitness #restday #weekendvibes #blackandwhitephotography #lookingforwardtothenewweek #50代女性 #50代ライフスタイル #womensfitness #womenspersonaltrainer #perimenopause
#torontomodel #maxagencytoronto

#foodforthought #thoughtoftheday #deepthoughts I

#foodforthought #thoughtoftheday #deepthoughts

I get that some of us 𝐝𝐞𝐥𝐢𝐛𝐞𝐫𝐚𝐭𝐞𝐥𝐲 𝐜𝐡𝗼𝗼𝐬𝐞 𝐧𝗼𝐭 𝐭𝗼 “𝐓𝐑𝐘,“ in case we might not succeed, and want to avoid making ourselves feel like a failure in spite of trying.

I used to protect my feelings that way too. It’s such a limiting habit. 😓. So I ask myself - and am asking YOU:

Is protecting your fear of failing, 𝐰𝗼𝐫𝐭𝐡 𝐭𝐡𝐞 𝐩𝐫𝐢𝐜𝐞 𝗼𝐟 𝐲𝗼𝐮 𝐧𝗼𝐭 𝐛𝐞𝐢𝐧𝐠 𝐡𝐚𝐩𝐩𝐲 with your current state?

Is avoidance of failure worth your feeling unhappy with your health, strength or body image? 𝐈𝐬 𝐭𝐡𝐢𝐬 𝐲𝗼𝐮𝐫 𝐯𝐞𝐫𝐬𝐢𝗼𝐧 𝗼𝐟 𝐒𝐞𝐥𝐟 𝐋𝗼𝐯𝐞?

If your answer is “NO,” then I’m so rooting for you to chisel away at those clusters of fear that’s encasing you. 💯💪🙌❤️

We are each our own Michelangelo. His quote resonates with how I see ourselves:

“𝐓𝐡𝐞 𝐬𝐜𝐮𝐥𝐩𝐭𝐮𝐫𝐞 𝐢𝐬 𝐚𝐥𝐫𝐞𝐚𝐝𝐲 𝐜𝗼𝗺𝐩𝐥𝐞𝐭𝐞 𝐰𝐢𝐭𝐡𝐢𝐧 𝐭𝐡𝐞 𝗺𝐚𝐫𝐛𝐥𝐞 𝐛𝐥𝗼𝐜𝐤, 𝐛𝐞𝐟𝗼𝐫𝐞 𝐈 𝐬𝐭𝐚𝐫𝐭 𝗺𝐲 𝐰𝗼𝐫𝐤. 𝐈𝐭 𝐢𝐬 𝐚𝐥𝐫𝐞𝐚𝐝𝐲 𝐭𝐡𝐞𝐫𝐞, 𝐈 𝐣𝐮𝐬𝐭 𝐡𝐚𝐯𝐞 𝐭𝗼 𝐜𝐡𝐢𝐬𝐞𝐥 𝐚𝐰𝐚𝐲 𝐭𝐡𝐞 𝐬𝐮𝐩𝐞𝐫𝐟𝐥𝐮𝗼𝐮𝐬 𝗺𝐚𝐭𝐞𝐫𝐢𝐚𝐥.“

I still have to CHOOSE to break through this self-sabotage. It’s my mental workout, every, single, day. But I won’t quit trying, so I hope you won’t, either!!💪💪

#dailyflex #fitnessmotivation
#imperfectactions #fitnessinspo #fitnessforselflove #youareworthfightingfor #strengthtraining #weightlossjourney #eatinghealthy #resistancetraining #bodyweighttraining #perimenopausefitness #fitafter40 #fitat50 #50代女性 #nevertoolatetotransform #trainsmarternotharder #30minuteworkout #nogymnoproblem #trainathome #fightforyourdreams #womensfitnesscoach I#mentaltoughness #50代ダイエット

Besides attaining a more defined waistline and les

Besides attaining a more defined waistline and less pinch-able soft tissues by our side abs, training your obliques is important for your functional mobility.

Internal and external obliques - the muscles that run along the sides of your core - are responsible for proper trunk rotation and flexion. Obliques are attached to pelvis, so they are also important for your postural health and spinal stability.

Many ppl think crunches and Russian Twists alone might be enough to train your obliques, so I included few other exercises that might not look like they do anything to target those side abs. But these ones sure will!

Dedicated training on your obliques will not only give you smoother waistline 👙but it will help level-up your functional mobility and improve your golf swings or running gait cycle. 🏌️‍♀️🏃‍♀️

Save this post, try a few today! Strong midsection isn’t made of the six packs alone - it’s a conglomerate of numerous core muscles - so get each of them working. 𝐆𝐞𝐭 𝐜𝐮𝐫𝐢𝗼𝐮𝐬, 𝐟𝐞𝐰 𝐫𝐞𝐩𝐬 𝗼𝐟 𝐭𝐡𝐞𝐬𝐞 𝐰𝗼𝐧’𝐭 𝐤𝐢𝐥𝐥 𝐲𝗼𝐮, 𝐓𝐇𝐈𝐒 𝐜𝗼𝐮𝐥𝐝 𝐛𝐞 𝐭𝐡𝐞 𝐬𝐭𝐚𝐫𝐭 𝗼𝐟 𝐲𝗼𝐮𝐫 #𝐟𝐢𝐭𝐧𝐞𝐬𝐬𝐣𝐨𝐮𝐫𝐧𝐞𝐲 💪💪💪

#dailyflex #obliques #fitnessmotivation #obliqueworkout #strengthtraining #resistancetraining #bodyweighttraining #perimenopausefitness #fitafter40 #fitat50 #50代女性 #nevertoolatetotransform #hipdysplasia #fitafterhipreplacement #trainsmarternotharder #30minuteworkout #nogymnoproblem #trainathome #zoompersonaltraining #womensfitnesscoach #mentaltoughness #midlifewomen #midlifefitness #torontomoms #momofateen #waisttrainer

GOOD MORNING, happy Humpday! This is a very infor

GOOD MORNING, happy Humpday!

This is a very informative post from my friend and client @the_holisticpharmacist and had to share … because #bloodsugar is something I get asked a lot about in relation to ones’ effort to lose weight. Have a read below - it’s an insightful read.

Repost from @the_holisticpharmacist using repost_now_app -

I’m not diabetic, why should I care about my blood glucose levels?

This sounds too sciencey for me…

My doctor didn’t tell me I have a problem…

Have you ever
🍭had food cravings?
🍭been exhausted in the afternoon?
🍭felt a roller coaster of emotions
🍭been hangry
🍭had trouble sleeping?
🍭had hormonal issues like acne, PCOS, hair loss or endometriosis?

All of these issues can have roots in poor blood sugar control. Meaning we are on a roller coaster of blood sugar spikes followed by lows 🎢

Our goal is a nice stable curve of blood sugar in the range of 4-6mmol/L during the day.

A flattened glucose curve can lead to

⭐️losing weight because you become a fat burner vs. a carb burner
⭐️age slower
⭐️decrease cravings
⭐️help fertility
⭐️reduce risk for Type2 diabetes, heart disease and certain cancers

Sounds like it’s a pretty big deal now eh?💡

Stay tuned for how to monitor your own blood sugar to own your power to transform your health AND how to hack some of your favourite foods to still be able to enjoy them while flattening your glucose curve
#toogoodtobetrue #freestylelibre #continuousbloodglucosemonitor #inflammaging #slowdownaging #autoimmune #holistichealing #torontomoms #pcos #womenshealth #pcosweightloss

#dailyflex #trainforhealth #30minuteworkout #30minutestrengthtraining #hypertrophy #zoomfitness #perimenopausefitness #hormonebalance #sugarcraving

#gochisousama #ご馳走様でした @hollyhock_ja

#gochisousama #ご馳走様でした @hollyhock_japanese_sweets and @musoshin_toronto 🙏💯🥰

So glad to have finally visited a neighbourhood ramen and Japanese pastry/bakery... So freaking tasty!! Home-made noodles, artisanal stock, and seriously good matcha-infused anko (あんこ) inside their Kuzu Mochi. Ms Aoi’s chestnut monaka (栗最中) was just a perfect level of sweetness. If you’re ever in the Roncy ’hood, so worth a visit! Sad that their Shoku Pan was all sold out but next time I’m going to pre-order!!

とても美味しかったです、また行きますねー‼️

#supportlocal #roncy #highpark #brocktonvillage #torontorestaurants

Ok... Time to address a burning question. 𝐂𝐚𝐧 𝐲𝗼𝐮 𝐥𝗼𝐬𝐞 𝐰𝐞𝐢𝐠𝐡𝐭 𝐰𝐢𝐭𝐡 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬 𝐚𝐥𝗼𝐧𝐞?

Simple answer: 𝐍𝗼. At the very least, not at a reasonable pace, like 1-2 lbs per week. 🤷🏻‍♀️ 𝐑𝐞𝐚𝐝 𝗺𝐞 𝗼𝐮𝐭 𝐟𝗼𝐫 𝐫𝐞𝐚𝐬𝗼𝐧𝐬 𝐰𝐡𝐲! ⬇️⬇️⬇️

About a decade ago, Dr Timothy Church conducted an experiment at the University of Louisiana with hundreds of overweight women on an exercise regimen for 6 months. Broken into 4 groups, one group trained for 72 minutes per week, other two groups for 136 min/week and 194 min/week, and the fourth group did not engage in any exercises.

Ok, the next part might be disappointing.

Contrary to the laws of logic, there was no significant difference in weight loss between those who had exercised – some of them for several days a week – and those who hadn't. 🤯 Even worse, some of the women even gained weight.

The study sited that those who exercised cancelled out the calories they had burned by eating more, generally as a form of self-reward. In some cases, they became less physically active in their daily life as well.

It’s an old article but a worthwhile read - read it here:
https://www.theguardian.com/lifeandstyle/2010/sep/19/exercise-dieting-public-health

In the same way we need to brush, floss and go see our dentist for clean healthy teeth and gums...🪥🦷

In the same way we need a cleanser, a toner, a serum, a moisturizer, an exfoliant and a mask for a youthful skin...🧴

𝐖𝐞𝐢𝐠𝐡𝐭 𝐥𝗼𝐬𝐬 𝐧𝐞𝐞𝐝𝐬 𝗺𝐮𝐥𝐭𝐢-𝐟𝐚𝐜𝐞𝐭𝐞𝐝 𝐏𝐋𝐀𝐍 𝗼𝐟 𝐬𝗼𝐥𝐮𝐭𝐢𝗼𝐧𝐬. Most people would much rather exercise than change their food intake to promote caloric deficit because it’s mentally uncomfortable. Yes, measuring your macros makes you feel emotionally deprived. Exercises on the other hand often become more joyous as your body starts to feel the benefits of greater blood oxygen flow, improving mobility and stamina.

To those who have successfully cemented a regular exercise routine - CONGRATS as it pays so much dividends towards your overall wellness and strength! If you want to shed stored body fat too, then I am cheering you on to 𝐬𝐭𝐞𝐩 𝐮𝐩 𝐲𝗼𝐮𝐫 𝐧𝐮𝐭𝐫𝐢𝐭𝐢𝗼𝐧 𝐠𝐚𝗺𝐞. 💪

HAPPY HUMPDAY Y’ALL! This is a silly pic I know

HAPPY HUMPDAY Y’ALL!

This is a silly pic I know but this is pretty much how my fam and I have been like since Monday evening… when our AC died amidst the hottest days of the season in Toronto! 😭

Hoping that it will be fixed before the weekend. I hope your week is so far going smooth and are staying much cooler than I’ve been feeling the past 36 hours!😎

Two more days to the weekend…. WE GOT THIS, let’s go! 💪💪💪💪

#dailyflex #fitnessmotivation #youarestrongerthanyouthink #heatwave #womenspersonaltrainer #30minworkout #strengthtraining #torontomoms

𝐋𝐞𝐭𝐬 𝐠𝐞𝐭 𝐭𝐡𝐢𝐬 𝐰𝐞𝐞𝐤 𝗼𝐟𝐟 𝐭𝗼 𝐚𝐧𝗼𝐭𝐡𝐞𝐫 𝐏𝐎𝐖𝐄𝐑𝐅𝐔𝐋 𝐒𝐓𝐀𝐑𝐓 𝐞𝐯𝐞𝐫𝐲𝗼𝐧𝐞!! 💪🌅😂

If you have been contemplating about building your fitness strength, I DARE you to press forward one small step and TAKE ACTION, make that vision of the stronger, healthier you into 𝐫𝐞𝐚𝐥𝐢𝐭𝐲.

Your first step into your #fitnessjourney doesn’t have to be heavily-invested either. It could be…

1) 10 Squats before you eat anything over the course of a day (it might even curb your snacking craving afterwards!)… if I did this, I’d clock-in 60 reps by the end of the day. And that’s a lot in a day! 💪

2) commit to eating protein-focused breakfast every day this week. I know some people continue to skip breakfast - so if you’re one of them, I want you to just give breakfast a try!! 🍳

3) if you’ve been sedentary, go for a brisk walk for 10 min. Take a mental note on positive feelings you might feel during that walk. (If you want to, go for longer, or challenge yourself to a hill walk). Deliberately training your brain to take notice of positive feelings while exercising will help you feel motivated to move more regularly.

4) sign up to a trial group fitness class with a friend, or even one-on-one trial with a trainer (like me 🙋🏻‍♀️#shamelessselfpromotion !). In seriousness though, there are many trainers that offer a 𝐟𝐫𝐞𝐞 𝐭𝐫𝐢𝐚𝐥 𝐬𝐞𝐬𝐬𝐢𝗼𝐧 , so take advantage of it to inspire yourself!

5) on the same note, there are many trainers who happily offer a 𝐟𝐫𝐞𝐞 𝐜𝗼𝐧𝐬𝐮𝐥𝐭! Speaking to a coach about your vision of health and strength might give you a preliminary blueprint on how you can achieve your goal. And sometimes, putting your vision and goal into something constructive as a PLAN helps reviving your motivation, and propelling you to take ACTION.

Don’t wait for that perfect day when every criteria aligns for you to finally exercise. If we let ourselves, we’re each too good at coming up with excuses, amiright? So go for that first 𝐢𝗺𝐩𝐞𝐫𝐟𝐞𝐜𝐭 𝐚𝐜𝐭𝐢𝗼𝐧𝐬.

Th vid above is me doing the Duck Walk... Great 🔥🔥🔥for your quads and glutes! Keep your buttocks at the same height with every step you take!

#congratulations #middleschoolgraduate #onward #h

#congratulations #middleschoolgraduate
#onward #highschoolherewecome
𓅓★✪𝐓𝗼𝐭𝐚𝐥𝐥𝐲 𝐍𝗼𝐧-𝐅𝐢𝐭𝐧𝐞𝐬𝐬 𝐑𝐞𝐥𝐚𝐭𝐞𝐝 𝐏𝗼𝐬𝐭! ✪★𐂃

Sorry sweetie that we aren’t the kind of parents to put our lawn signs to celebrate your graduation - but know how much we love you and we are so immensely proud of you to have completed the most unusual middle school years as a TDSB kid (first it was that year full of teacher strikes, then covid). Look at you, getting so stylin’ and officially taller than Nana! ❤️❤️❤️

Grateful every day to be your Mama here. Miss that little kid you but excited for an amazing young man in-the-making!!

Enjoy an epic pre-high school summer mister. 💕❤️🥰

#proudmom #family #myreasonwhy #myenginemyheart #torontomoms #momofateenager

𝐂𝐎𝐍𝐆𝐑𝐀𝐓𝐔𝐋𝐀𝐓𝐈𝐎𝐍𝐒!💪💯👏👏👏👏👏

… to any of you out there who tried your 𝐟𝐢𝐫𝐬𝐭 𝐫𝐞𝐩 of any bodyweight exercises after being sedentary for a while. 💯

… to anyone who 𝐩𝐫𝗼𝐠𝐫𝐞𝐬𝐬𝐞𝐝 up with heavier weights or more challenging modifications this week. 💪

… to anyone who deliberately checked-in with themselves, 𝐥𝐢𝐬𝐭𝐞𝐧𝐞𝐝 𝐭𝗼 𝐭𝐡𝐞𝐢𝐫 𝐛𝗼𝐝𝐲, and gave themselves that extra rest day, and came back stronger and right back on their workout routine the next day.💟 #selfcare #bodyrespect

… to anyone who, in spite of their vacation time away, 𝐜𝐡𝗼𝐬𝐞 𝐭𝗼 𝐭𝐫𝐚𝐢𝐧 𝗼𝐧 𝐭𝐡𝐞𝐢𝐫 𝗼𝐰𝐧, exercising along to their previous session recordings from Daily Flex (you know who you are!!)!! 🎉🙏🥰

…to anyone who chose to take their time to 𝗺𝐞𝐭𝐡𝗼𝐝𝐢𝐜𝐚𝐥𝐥𝐲 𝐫𝐞𝐩𝐚𝐯𝐞 their fitness journey path and made slow but SOLIDLY SIGNIFICANT progress in spite of health challenges.🙌💯

… to one of my clients nearing the end of her 12 𝐰𝐞𝐞𝐤 𝐬𝐡𝐫𝐞𝐝 𝐩𝐫𝗼𝐠𝐫𝐚𝗺 and lost another 2 lbs this week! 👍🙌👏

...to anyone who 𝐭𝐫𝐚𝐜𝐤𝐞𝐝 𝐭𝐡𝐞𝐢𝐫 𝐟𝗼𝗼𝐝 𝐢𝐧𝐭𝐚𝐤𝐞 and took that measuring cup/scale out, to learn what a sensible #macronutrient breakdown looks like for each meal.

I know how hard you worked to get yourselves up to this point of VICTORY. Quieting your own voice or resistance to propel yourself towards better health is perhaps the hardest part of any #fitnessjourney .

Please take some time this weekend to OWN your progress, and CELEBRATE WITH PRIDE just how much further you came this week than last week, month or year!

We can never quit on our health so long as we live! 𝐊𝐞𝐞𝐩 𝐜𝐞𝗺𝐞𝐧𝐭𝐢𝐧𝐠 𝐲𝗼𝐮𝐫 𝐡𝐞𝐚𝐥𝐭𝐡𝐲 𝐡𝐚𝐛𝐢𝐭, one action at a time. Have an amazing weekend!!

#dailyflex #weekendishere #fitnessinspo #fitnessmotivation #celebrateeverystep #smallhealthychanges #dontquitonyourself #youarestrongerthanyouthink #everyactioncounts #imperfectaction #perimenopausefitness #fitafter40 #musclesafter40 #30minuteworkout #fitternowthaninmy20s #trainsmarternotharder #fitnessforall #fitnessforselflove

HAPPY WEEKEND EVE! Above pics are of me few week

HAPPY WEEKEND EVE!

Above pics are of me few weeks ago when I went up North. Lake water north of Toronto in early June is still frigid and, I confess, I’m not one of those people who DIVE right into the water. 🥶

In fact, I do a good 15 min of tippy-toe-ing deeper-and- back-to-the-shallow-end dance 🤦🏻‍♀️.

And during that time, I sometimes second-guess my decision; sometimes ask myself if getting through that initial discomfort of chilly water is worth it.

“It“ being the JOY I get from my favourite outdoor activity. “It“ being that sense of making my summer cottage weekend complete. “It“ being accomplishing what I had set out as what I want to do.

I always have to give myself a wee mental NUDGE to just jump in and swim. Yes takes me 15 min to submerge fully but 𝗼𝐧𝐜𝐞 𝐈 𝐝𝗼 𝐢𝐭, 𝐈 𝐍𝐄𝐕𝐄𝐑 𝐫𝐞𝐠𝐫𝐞𝐭 𝐢𝐭 𝐚𝐧𝐝 𝐛𝐞 𝐠𝐥𝐚𝐝 𝐭𝐡𝐚𝐭 𝐈 𝐝𝐢𝐝 𝐢𝐭!! 👙🌅🎉

YOUR FITNESS JOURNEY MIGHT START LIKE THIS. Contenplative. Maybe two steps forward, one step back. Some days your muscles might feel more sore than in the past.

But - just 𝐬𝐭𝐚𝐲 𝐜𝐮𝐫𝐢𝗼𝐮𝐬 to discover what YOUR fit life will feel like. Every day you show up for yourself to train, you’re getting healthier, stronger, and are cementing a habit that pays a HUGE dividend towards your well-being!

Comfort is what we all seek and gravitate to but it can limit our 𝐩𝗼𝐬𝐬𝐢𝐛𝐢𝐥𝐢𝐭𝐢𝐞𝐬 𝐟𝗼𝐫 𝐬𝗼 𝗺𝐮𝐜𝐡 𝗺𝗼𝐫𝐞. I used to be frightened of a squat! But I am today so glad to have done that first squat albeit fearfully back then. 𝐈𝗺𝐚𝐠𝐢𝐧𝐞 𝐲𝗼𝐮𝐫 𝐥𝐢𝐟𝐞 𝐛𝐞𝐲𝗼𝐧𝐝 𝐭𝐡𝐚𝐭 𝐝𝐢𝐬𝐜𝗼𝗺𝐟𝗼𝐫𝐭!

#dailyflex #fitnessinspo #getoutofyourcomfortzone #comfortcantprogress #staycurious #dontquit #keeptrying #yourewinningaslongasyoukeeptrying #30minuteworkout #resistancetrainingspecialist #womensfitnesscoach #strengthtrainingforwomen #nogymneeded #torontomoms #oneononetraining #perimenopausefitness #fitafter40 #fitafterhipreplacement #thisis50

THIS WEEK’S FEATURED EXERCISES - 𝐭𝐡𝐞 𝐁𝐚𝐜𝐤 𝐚𝐧𝐝 𝐒𝐡𝗼𝐮𝐥𝐝𝐞𝐫𝐬 𝐄𝐝𝐢𝐭𝐢𝗼𝐧! 💪🔙💪

Our typical 21st century lifestyle in the western world keeps us slouched perpetually (think: craning your neck downward staring at your mobile phone, working in front of our computers without realizing our back arching and shoulders shrugging, and sitting for long hours, etc). And that was BEFORE the pandemic.

If you find yourself suffering from back and/or shoulder pains frequently, do yourself a favour and start incorporating exercises that target your back and shoulders. One of the earliest “wow“ moments that my clients discover is the lessening of their chronic back and shoulder pains as they progress in their workout routines.

Plus, the back is one of the biggest muscle groups, so training it burns calories and more muscles built in that region have so many benefits - from a good posture (which improves blood flow in your body) to optimizing our mobility.

Save this post, share with those that might benefit from this, and give 8-12 reps, 1-3 sets a try. Punctuate your workday with few reps every three hours to give your body a jolt of fresh blood oxygen flow!

I train women one-on-one via Zoom to get them paving their own #fitnessjourney path with sensible, no-jolty #strengthtraining #resistancetraining movements effectively without overwhelming our bodies. If you need help, feel free to book a free consult call with me; no obligation!

#dailyflex #functionalfitness #shouldermobility #painfreeback #backstrength #workoutfromhome #nogymnoproblem #30minuteworkout #30minutesisallyouneed #maketimeforfitness #healthiswealth #mobilitytraining #backmuscles #nevertoolate #torontomom #fitafter40 #fitat50 #fitafterhipreplacement

Happy New Week for us all! Ok so I thought THIS

HAPPY FATHER’S DAY to all the fab dads being cel

HAPPY FATHER’S DAY to all the fab dads being celebrated today! (PS Totally Non-Fitness post ahead!). ⬇️

This pic is from 2017 when I got married. Happy Father’s Day to my amazing husband who is the most hilarious, supportive and wise stepfather to our boy. Together with my ex-husband who is also a wonderful dad, I am blessed to have the most solid team and partner in parenting our growing awesome teen!

The kid might have inherited his IT/math- brain from his dad but he sure has adopted his comic timing and sense of humour from you! Words can never convey the gratitude I feel for you.

2017 - and at my wedding - also marks the last time I saw my dad in person.

No, he hasn’t passed. I hope not, anyway. For reasons too personal, we are estranged. But current situations of my relationship with him don’t have to rob some amazing memories I have of my father - in spite of a lifetime of complicated relationship, I can still hold dear and be grateful for him having done his best for me, when he could. Feeling a touch empty that I will not be calling or texting him today (I have tried the past couple of years FYI) - but even this feeling of wee grief - is a price of love as a daughter I continue to feel, albeit transformed.

To those for whom today is more bittersweet than celebratory, complicated or non-existent - sending you my virtual hugs. And to those blessed to be celebrating with dads in their lives - 𝐠𝗼 𝗺𝐚𝐤𝐞 𝐬𝗼𝗺𝐞 𝗺𝗼𝐫𝐞 𝐚𝗺𝐚𝐳𝐢𝐧𝐠 𝗺𝐞𝗺𝗼𝐫𝐢𝐞𝐬 𝐰𝐢𝐭𝐡 𝐭𝐡𝐞𝗺!!

#dailyflex #happyfathersday #grateful #dontletgoodmemoriesslipaway

HAPPY SATURDAY EVERYONE! Today is my full-on #res

HAPPY SATURDAY EVERYONE!

Today is my full-on #restday and #sweatfree day for me! Also a rest day for my hair from being pulled back in a ponytail all the time (sometimes feel like I’m slowly balding from having my hair pulled back all the time!). Contemplating whether to give myself #bangs for the first time in over 8 years (your insights are welcome! 🙏😉).

I hope this weekend is filled with lots to smile about - don’t forget to nourish, hydrate, and REST! Have a great weekend!!

#dailyflex #happyweekend #relaxing #restdayispartoftheprogram #restformusclegrowth #torontopersonaltrainer #womenspersonaltrainer #zoompersonaltraining #hypertrophycoach #perimenopausefitnesscoach #perimenopause #musclesafter40 #weightlossafter40 #thisis50 #fitat50 #50代女性 #筋トレ女子＃更年期

𝐂𝐇𝐀𝐋𝐋𝐄𝐍𝐆𝐄 𝐘𝐎𝐔𝐑𝐒𝐄𝐋𝐅 𝐓𝐎 𝐁𝐄 𝐖𝐄𝐈𝐑𝐃!! 🤪🤪😂

Ok, Allow me to address the elephant in the room, err the gym..

𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬 𝐜𝐚𝐧 𝐠𝐞𝐭 𝗺𝗼𝐧𝗼𝐭𝗼𝐧𝗼𝐮𝐬. Reps and intensity are all good, but at the end of the day they are repetitious and boring. The same can be said of running on a treadmill. Anyone who have been training regularly will, at one point or another, could hit that psychological wall of boredom.

So what do you do without derailing from your progress and programme? 𝐈𝐧𝐭𝐫𝗼𝐝𝐮𝐜𝐞 𝐬𝗼𝗺𝐞 𝐮𝐧𝐮𝐬𝐮𝐚𝐥 𝐛𝗼𝐝𝐲𝐰𝐞𝐢𝐠𝐡𝐭 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬 𝐢𝐧𝐭𝗼 𝐲𝗼𝐮𝐫 𝐫𝗼𝐮𝐭𝐢𝐧𝐞!

Not only will it give fresh new movement(s) and mini-goal to master, mixing up your routine provides another angle of challenge and muscle confusion, building towards greater athleticism and strength.

From Bear Crawls to Turkish Getup, Typewriter Push Ups to Planche Hold... Names alone sound entertaining, no? 😁

I plan to post more “weird“ bodyweight exercises that I am currently working on; one big goal right now is to master the Hand Clap Push Ups without landing on my face!!

This vid features a progression towards that goal... Skydive Push Ups with one hand on the floor, the other supported by the fingertips. Great mid-stage towards mastering the Single Arm push ups and challenges my core in a weird angle I never thought I’d feel!

Whether I’ll master my ultimate goal or not, the 𝐄𝐅𝐅𝐎𝐑𝐓𝐒 𝐈 𝐩𝐮𝐭 𝐢𝐧 𝐭𝗼𝐰𝐚𝐫𝐝𝐬 𝐢𝐭 𝐰𝐢𝐥𝐥 𝐠𝐞𝐭 𝗺𝐲 𝐬𝐭𝐫𝐞𝐧𝐠𝐭𝐡 𝐚𝐧𝐝 𝐛𝗼𝐝𝐲 𝐜𝗼𝗺𝐩𝗼𝐬𝐢𝐭𝐢𝗼𝐧 𝐭𝗼 𝐭𝐡𝐞 𝐧𝐞𝐱𝐭 𝐥𝐞𝐯𝐞𝐥. We all train towards our end goals, but don’t dismiss rewards we attain along the journey!

You’re the author of your own fitness; keep them interesting, exciting, and be that WEIRDO who do crazy moves and who LOVE working out! Honestly I would NEVER have pictured myself loving (yes, LOVE) push up varieties... After hating them for practically my whole life!
𝐋𝐢𝐟𝐞 𝐬𝐭𝗼𝐫𝐞𝐬 𝐬𝗼 𝗺𝐚𝐧𝐲 𝐰𝐞𝐢𝐫𝐝 & 𝐰𝗼𝐧𝐝𝐞𝐫𝐟𝐮𝐥 𝐬𝐮𝐫𝐩𝐫𝐢𝐬𝐞𝐬 𝐢𝐟 𝗼𝐧𝐥𝐲 𝐲𝗼𝐮 𝐮𝐧𝐞𝐚𝐫𝐭𝐡 𝐭𝐡𝐞𝗺. So get curious to unearth your possibilities. In your fitness journey. And in life.

This news made my day actually! Thank you obrigat

This news made my day actually!

Thank you obrigato @cristiano for raising awareness for choosing water over sugary soda!!

Just a reminder that a can of coke contains a whopping 35 g sugar. That’s 35 g of empty carbs that will elevate your blood sugar level. Prolonged state of elevated blood sugar levels (hyperglycaemia) will cause #insulinresistance . When that sets in, your body will be in a sustained state of elevated blood sugar and insulin. This in turn triggers #inflammation in your body which keeps increasing your insulin resistance. This downward spiral will then promote storing more body fat.

If you’re just starting out your #weightlossjourney or are trying to make small but significant improvement in your overall health, either STOP DRINKING SODA or, cut the serving size down and fill it with more ice. Same thing goes for any other sugary beverages like fruit juices, iced tea, and even some kombucha.

Remember, to lose a pound of weight per week, one must aim to achieve a caloric deficit of 3500 calories per week. You can easily cut down your weekly caloric consumption if you replace all sweet beverages with water or any other unsweetened drinks. You can also make a can or a bottle of sugary beverages last longer; I enjoy kombucha here and there but when I get a bottle, I make it last for 3 days.

Personally in my own #caloriecounting , I’d much rather allocate the sugar I could get from soft drinks towards something more satisfying, like a brownie or chocolate!! And there are now an array of #keto or #lowsugar dessert options that we can easily purchase or bake ourselves.

In any case, thank you @cristiano for your #bebaagua message that the world needs to hear more!

#dailyflex #wellnessinspo #sneakysugar #sugaraddiction #hormonebalance #hormonehealth #perimenopausefitness #practicemoderation #womenspersonaltrainer #dailyhabitimprovements #smallchangesbigresults #caloricdeficit

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