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Quick Tips

Anyone else excited about the return of #tedlasso Anyone else excited about the return of #tedlasso ? 

It sounds silly to credit a tv show to recharge my soul but, truth be told, I get so much inspirations - both personally and as a fitness coach to #midlifewomen - from this show.

This was originally posted back in 2021, but the messages are timeless. 

Rooting for each your #fitnessjourney - KEEP GOING ๐Ÿ’ช STRONG (almost the weekend!)

#dailyflex #fitnessinspo #tedlassoquotes #believe #mentalhealthishealth #mindsetmatters #mindsetfitness #weightlosscoach #personaltrainer #workoutathome #keepshowingup #perimenopausehealth #yougotthis
HAPPY NEW WEEK OF ๐’๐‹๐€๐˜ ๐Ÿ’ช๐Ÿ”ฅ๐Ÿ’ฏ๐Ÿ’ช๐Ÿ”ฅ๐Ÿ’ฏ

If youโ€™re contemplating or are in need to start your #weightlossjourney ๐ฒ๐ž๐ญ ๐š๐ ๐š๐ข๐ง... 

Have a watch and hear my 4 tips to ๐Ÿ๐š๐ข๐ฅ-๐ฉ๐ซ๐จ๐จ๐Ÿ ๐ฒ๐จ๐ฎ๐ซ ๐ฃ๐จ๐ฎ๐ซ๐ง๐ž๐ฒ ๐ญ๐ก๐ข๐ฌ ๐ญ๐ข๐ฆ๐ž ๐š๐ซ๐จ๐ฎ๐ง๐!

If you want to watch the vid with captions, go to my TT account under the same handle name. 

These are tips that I wish I knew back in the 80s - 2015 when I lived my life perpetually dieting (you can imagine the emotional toll it had on meโ€ฆ I began dieting since age 13!). 

Remember, we all do better and waste less time if you SEEK HELP SOONER.  If you have been wondering if a personal trainer can better your chance at your fitness journey success, feel free to set up a No Obligation discovery call with me (link in my bio). A short-term accountability and form-check at the start of your fitness journey might be all you need to pave your way to a better fitness health and mobility!

#dailyflex #weightlossstruggle #weightlosstips #mindsetforsuccess #fitnessmindset #weightlosssuccess #stopdieting #mindsetmatters #mindsetcoach #personaltrainer #weightlosscoach #zoompersonaltraining #womensstrengthtraining #30minuteworkout #nogymnoproblem #thisis52 #perimenopause #perimenopausehealth #perimenopauseweightloss #torontomoms
Itโ€™s cliche to say: โ€œif I can do it, so can yo Itโ€™s cliche to say: โ€œif I can do it, so can you!โ€ 

But I DO HAVE to say thatโ€ฆ

I too used to struggle with excess body fat all my life until in my mid 40s and on top of that, midlife burnout thanks to #perimenopause and constant, agonizing join pains due to my double hip #osteoarthritis for which I eventually had to get replaced. 

But, with a right PLAN and by STICKING TO IT for the duration of the program, I have built muscles and kept my weight healthy for almost 8 years nowโ€ฆ ๐ฐ๐ข๐ญ๐ก๐จ๐ฎ๐ญ ๐ž๐ฏ๐ž๐ซ ๐Ÿ๐ž๐ž๐ฅ๐ข๐ง๐  ๐๐ž๐ฉ๐ซ๐ข๐ฏ๐ž๐, ๐ฉ๐ฎ๐ง๐ข๐ฌ๐ก๐ž๐ ๐จ๐ซ ๐ก๐ฎ๐ง๐ ๐ซ๐ฒ!

So if youโ€™re in your midlife like me, donโ€™t give up, donโ€™t lose hope! 

#dailyflex #beforeandafterweightloss #beforeandafter #transformationtuesday #transformationtuesdays #midlifefitness #fitnessmotivation #womensfitness #dontlosehope #dontgiveup #weightlosssuccess #personaltrainer #womenspersonaltrainer #weightlosscoach #zoomfitness #oneononetraining
๐‹๐ž๐ ๐ฌ ๐€๐ซ๐ฆ๐ฌ ๐’๐ก๐จ๐ฎ ๐‹๐ž๐ ๐ฌ ๐€๐ซ๐ฆ๐ฌ ๐’๐ก๐จ๐ฎ๐ฅ๐๐ž๐ซ๐ฌ ๐€๐ฅ๐ฅ ๐€๐ญ ๐Ž๐ง๐œ๐ž ๐Ÿ”ฅ๐Ÿ’ช

Recruiting multiple muscle groups such as arms, shoulders and legs in this instance - is a sure-fire way to get the most โ€œbangโ€ out of your limited workout time - greater metabolic demands and cardio output when youโ€™re engaging both your upper- and lower- body parts.

Try a few out of these 7 moves or do all of them as a full #dumbbellworkout . 

When doing #bicepcurls - ๐ค๐ž๐ž๐ฉ ๐ฒ๐จ๐ฎ๐ซ ๐ž๐ฅ๐›๐จ๐ฐ๐ฌ ๐ญ๐ฎ๐œ๐ค๐ž๐ ๐ซ๐ข๐ ๐ก๐ญ ๐ง๐ž๐ฑ๐ญ ๐ญ๐จ ๐ฒ๐จ๐ฎ๐ซ ๐ซ๐ข๐›๐œ๐š๐ ๐ž.  And, do make a point of SQUEEZING your forearms into your biceps. (I often say โ€œBICEP PANINI!โ€ to refer to the squeeze ๐Ÿ˜‚).

๐.๐’. the quote I put towards the end of this vid is from last nightโ€™s #oscars acceptance speech by the fabulous #michelleyeoh โ™ฅ๏ธ 

โ€œ๐€๐ง๐ ๐ฅ๐š๐๐ข๐ž๐ฌ, ๐๐จ๐งโ€™๐ญ ๐ฅ๐ž๐ญ ๐š๐ง๐ฒ๐จ๐ง๐ž ๐ž๐ฏ๐ž๐ซ ๐ญ๐ž๐ฅ๐ฅ ๐ฒ๐จ๐ฎ ๐ฒ๐จ๐ฎ ๐š๐ซ๐ž ๐ฉ๐š๐ฌ๐ญ ๐ฒ๐จ๐ฎ๐ซ โ€™๐๐ซ๐ข๐ฆ๐žโ€™โ€œ.

Itโ€™s not about aging old and withering away, itโ€™s about maxing-out our potential to KEEP GROWING STRONG AS WOMEN, as long as we keep going. ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ

Happy New Week of SLAY to you all! ๐Ÿ™Œโ™ฅ๏ธ

My workout bra by @titikaactive - a gift from one of my clients who has a sharp eye for one of my preferred brands! โ™ฅ๏ธ๐Ÿ™๐Ÿฅฐ

#dailyflex #dumbbellworkout #legday #armexercises #biceps #shoulders #fullbodyworkout #cardiostrength #30minuteworkout #midlifefitness #perimenopausehealth #perimenopauseweightloss #weightlosscoach #personaltrainer #womensfitness #middleagedmom #hormonebalance #strengthtraining #workoutathome #nogymnoproblem #zoomfitness #rangeofmotion #mobility #hipreplacement #lifeafterhipreplacement #fitafterhipreplacement #thisis52
Original post credit: @april_mullen ๐’๐Ž ๐ˆ Original post credit: @april_mullen 
๐’๐Ž ๐ˆ ๐ƒ๐ˆ๐ƒ ๐€ ๐“๐‡๐ˆ๐๐†...!! (And no this is NOT the usual fitness and exercise post youโ€™d expect from this page!)

About a year ago, I was cast in a Sci-Fi film directed by @april_mullen and featuring a star-studded cast including @simuliu @jordanabrewster robbieamell @aliciasanz and Sam Worthington! 

๐ˆ ๐€๐Œ ๐ˆ๐ ๐“๐‡๐ˆ๐’ ๐“๐‘๐€๐ˆ๐‹๐„๐‘!. ๐‚๐€๐ ๐˜๐Ž๐” ๐’๐๐Ž๐“ ๐Œ๐„?!?. (Hint: I do NOT look like my usual self ๐Ÿ˜…)

The film, titled ๐’๐ข๐ฆ๐ฎ๐ฅ๐š๐ง๐ญ will hit Canadian theatres on Aril 7th and in the US, on May 5th (released by @mongrelmedia )

As #ChatGPT and similar AI continue to become eerily humanlike, a storyline as featured in this film just might come to reality in a not-so-far-out future, who knows. 

I had such a great time working with so many talented and hard-working cast and crew like @anthonyfascionephotography ๐Ÿ™๐Ÿ™ for making my shoot days so awesome!  Iโ€™m forever grateful to the gang from @aafxstudio for making me look super-cool - and for putting up with me for all those looooong hours in the prosthetics trailer, and on set - making sure that this lady was nourished and hydrated underneath those fx makeup (and still fixed me up after each and every bite of food). @hunter_fx @sweeneydewdew @stephpring.fx - it was awesome to experience your magic!!

๐‚๐€๐โ€™๐“ ๐–๐€๐ˆ๐“ ๐“๐Ž ๐†๐Ž ๐’๐„๐„ ๐“๐‡๐ˆ๐’ ๐๐„๐—๐“ ๐Œ๐Ž๐๐“๐‡!! 

#simulant #mongrelmedia #canadianfilm #wangofilms
๐‡๐€๐๐๐˜ ๐ˆ๐๐“๐„๐‘๐๐€๐“๐ˆ๐Ž๐๐€๐‹ ๐–๐Ž๐Œ๐„๐โ€™๐’ ๐ƒ๐€๐˜! 

I am immensely blessed to be surrounded by incredible tribe of SLAYER friends, matriarchs, sisters and ๐š๐ฆ๐š๐ณ๐ข๐ง๐ ๐ฅ๐ฒ ๐ข๐ง๐ฌ๐ฉ๐ข๐ซ๐ข๐ง๐  ๐“๐‘๐ˆ๐๐„ ๐จ๐Ÿ ๐ƒ๐š๐ข๐ฅ๐ฒ ๐…๐ฅ๐ž๐ฑ-๐ž๐ซ ๐–๐จ๐ฆ๐ž๐ง!! ๐Ÿ™Œ๐Ÿ’๐Ÿ’ช

Thank you for nurturing my soul, sharing your vibrancy, tenacity, and fearless vulnerability with me and to show me how to rise higher and stronger.

LETS KEEP SLAYING!! ๐Ÿ’ช๐Ÿ’ช๐Ÿ’ชโ™ฅ๏ธโ™ฅ๏ธโ™ฅ๏ธ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ

#dailyflex #internationalwomensday #grateful #powerhouse #slaymode #badass #thisis52 #noageism #wearenotdoneyet #powerfulwomen #personaltrainer #personaltransformation
โ€œ๐Š๐š๐จ๐ซ๐ข, ๐ก๐จ๐ฐ ๐๐จ ๐ˆ ๐ ๐ž๐ญ ๐ซ๐ข๐ ๐จ๐Ÿ ๐ญ๐ก๐ž ๐‹๐จ๐ฐ๐ž๐ฌ๐ญ-๐€๐›-๐๐จ๐จ๐œ๐ก?โ€œ I get asked this quite often.

While making your flat abs more visibly defined requires you to lose body fat, and to do so you must implement a NUTRITION PROTOCOL that would support both body fat metabolism and muscle growthโ€ฆ 

Combining your nutrition effort with regular and consistent #strengthtraining is a must, if you want to banish that lower-abs pooch.

Add these two #bodyweightexercises into your routine, 4-5 times a week, 10-15 minutes each time towards the end of your workout. 

Do watch this reel to the end to learn key Form Tips to ๐ซ๐ž๐š๐ฉ ๐ญ๐ก๐ž ๐ฆ๐š๐ฑ๐ข๐ฆ๐ฎ๐ฆ ๐‘๐Ž๐ˆ ๐จ๐ง ๐ฒ๐จ๐ฎ๐ซ ๐ž๐Ÿ๐Ÿ๐จ๐ซ๐ญ & ๐ญ๐ข๐ฆ๐ž.

๐‘๐„๐Œ๐„๐Œ๐๐„๐‘:
Your #fitnessjourney is like an โœˆ๏ธ airplane: it needs two engines to get you to your destination (your goal):

These two โ€œenginesโ€ are 1) Exercise Routine and 2) Nutrient Dense and Portion-appropriate nutrition intake.

๐Ÿ’ช๐Ÿ”ฅ๐Ÿ’ช๐Ÿ”ฅ๐Ÿ’ช๐Ÿ”ฅ๐Ÿ’ช

#dailyflex #abexercises #abs #absworkout #lowerabs #sixpack #flatabs #bottomup #midlifefitness #strengthtraining #bodyweighttraining #bodyweightexercises #trainathome #nogymnoexcuse #thisis52 #weightlosscoach #toughselflove #torontomom #fitafter40 #fitafter45 #lifeafterweightloss #lifeafterhipreplacement
๐Ÿ™ŒHAPPY WEEKEND EVERYONE!! ๐Ÿ™Œ The next time y ๐Ÿ™ŒHAPPY WEEKEND EVERYONE!! ๐Ÿ™Œ

The next time youโ€™re lounging in front of the TV, why not sculpt and strengthen your #core and #obliques by getting down on the floor and try these #sideplank #pushup for few reps - or a set, between each episode, if you happen to be #bingewatching ๐Ÿ˜‡

Caring about your obliques isnโ€™t just for that cinched-waistline:  ๐’๐ญ๐ซ๐จ๐ง๐  ๐จ๐›๐ฅ๐ข๐ช๐ฎ๐ž๐ฌ ๐ฆ๐š๐ญ๐ญ๐ž๐ซ ๐ž๐ฌ๐ฉ๐ž๐œ๐ข๐š๐ฅ๐ฅ๐ฒ ๐š๐ฌ ๐ฐ๐ž ๐š๐ ๐ž, because they also support the back and overall posture. This helps prevent injuries and pain especially associated with the lower back and shoulders. When we twist our torso, the muscles in our core, shoulders and back simultaneously contracts and lengthens on each side.

๐ƒ๐ข๐ ๐ฒ๐จ๐ฎ ๐ค๐ง๐จ๐ฐ...without regular core strength training, core muscle fibers shrink and become less flexible. ๐Ÿ˜ฑ. So donโ€™t neglect properly training your core, 360-degrees! 

Personally, I find the straight-legged version of side planks quite difficult on my bottom legโ€™s ankle.  If you feel the similar discomfort while side planking, then try the knees-bent version like Iโ€™m doing here. 

Much easier but still effective!  Aim for 8-12 reps per side, 1-4 sets of either variation!

#dailyflex #trainathome #exerciseoftheday #nogymnoproblem #thisis52 #fitafter40 #weightlossafter40 #personaltrainer #zoomfitness
#weightlossprogress #clientwins ๐Ÿ”ฅ๐Ÿ’ช๐Ÿ™๐Ÿ™Œโ™ฅ๏ธ

My clients are accustomed to hearing me say: โ€œlife is never linear, neither is our bodies or our fitness progressโ€. 

Even with our best efforts, preventive measures and โ€œdoing everything rightโ€โ€ฆ. 

Some days, we ALL hit a roadblock, or a detour, in our #fitnessjourney #weightlossjourney 

Be it busier-than-normal family scheduleโ€ฆ

Or a mean work-related deadlinesโ€ฆ

Or our unpredictable #perimenopausal #hormonalimbalance or #pmsโ€ฆ

Or, some days, it might be holidays, #superbowl or whatever else that could veer us off from our usual healthier eating choicesโ€ฆ

Our fitness progresses sometimes stall.  ๐–๐ž ๐ฆ๐ฎ๐ฌ๐ญ ๐š๐ฅ๐ฅ ๐›๐ž ๐ฆ๐ž๐ง๐ญ๐š๐ฅ๐ฅ๐ฒ ๐ฉ๐ซ๐ž๐ฉ๐š๐ซ๐ž๐ ๐Ÿ๐จ๐ซ ๐ข๐ญ, ๐ฌ๐จ ๐ฐ๐ž ๐œ๐š๐ง ๐จ๐ฏ๐ž๐ซ๐œ๐จ๐ฆ๐ž ๐ข๐ญ ๐’๐Œ๐€๐‘๐“๐‹๐˜, ๐‚๐€๐‹๐Œ๐‹๐˜, ๐ฐ๐ข๐ญ๐ก ๐š ๐๐‹๐€๐.

With a small but effective tweak in her nutrition intake, this client is now right back on track and is on her final stretch towards her ultimate goal weight!! 

28 lbs SLAYED since late last year!! ๐’๐จ ๐ก๐š๐ฉ๐ฉ๐ฒ ๐š๐ง๐ ๐ฉ๐ซ๐จ๐ฎ๐ ๐จ๐Ÿ ๐ก๐ž๐ซ, ๐š๐ง๐ ๐จ๐Ÿ ๐š๐ฅ๐ฅ ๐จ๐Ÿ ๐ฆ๐ฒ ๐œ๐ฅ๐ข๐ž๐ง๐ญ๐ฌ!! ๐Ÿ™๐Ÿ”ฅ๐Ÿ’ช๐Ÿ™๐Ÿ”ฅ๐Ÿ’ช

#dailyflex #weightlosscoach #zoompersonaltraining #12weekshred  #30minuteworkout #perimenopausehealth #perimenopausefitness #hormonebalance #strengthtrainingforwomen #torontomoms #oneononecoaching #midlifeweightloss
My #midafternoon #midsfternoonsnack to fuel me thr My #midafternoon #midsfternoonsnack to fuel me through the last remaining client sessions! ๐Ÿ’ช๐Ÿ˜‹๐Ÿ’ฏ

โ€œEating straight out of a bagโ€ - ๐ฐ๐ก๐ž๐ญ๐ก๐ž๐ซ ๐ญ๐ก๐ž๐ฒ ๐š๐ซ๐ž โ€œ๐ก๐ž๐š๐ฅ๐ญ๐ก๐ฒ,โ€œ โ€œ๐ฉ๐ฅ๐š๐ง๐ญ ๐›๐š๐ฌ๐ž๐,โ€œ โ€œ๐ค๐ž๐ญ๐จโ€œ ๐จ๐ซ โ€œ๐ฅ๐จ๐ฐ ๐ฌ๐ฎ๐ ๐š๐ซโ€œ ๐ž๐ญ๐œ... Can promote mindless overeating. 

So here I am, even at home, I make myself a #bentobox of snacks to enjoy while I do a hour or so of desk work. 

With this snack โ€œtray,โ€ I am adding 4 grams of fibre, healthy fats and about 5 grams of protein to boot. ๐Ÿ’ช

I make a point of chewing every few bites of food ๐ญ๐ฐ๐ข๐œ๐ž ๐š๐ฌ ๐ฅ๐จ๐ง๐  ๐›๐ž๐Ÿ๐จ๐ซ๐ž ๐ฌ๐ฐ๐š๐ฅ๐ฅ๐จ๐ฐ๐ข๐ง๐ , and then chase them with a big glass of water and there, Iโ€™ll be sated 
until dinner time! ๐ŸŽŠ๐Ÿ™Œ

The last most critical trick to prevent overeating?  ๐–๐š๐ฅ๐ค ๐ญ๐ก๐ž ๐… ๐Ž๐ฎ๐ญ ๐จ๐Ÿ ๐ญ๐ก๐ž ๐Š๐ข๐ญ๐œ๐ก๐ž๐ง! ๐Ÿ˜…

#dailyflex #snack #healthysnacking #mindfuleating #portioncontrol #disciplinefreesme #thriveunderstructure #balancednutrition #midlifefitness #perimenopause #weightlosscoach
If you own a pair of kettlebells or dumbbells, giv If you own a pair of kettlebells or dumbbells, give these 3 exercises a try, 1-4 sets.  Insanely effective instant full-body sizzler ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ and a #timesaving #cardiostrengthworkout #moveyourbody #fullbodyworkout #kettlebellworkout #dumbbellworkout #30minuteworkout #strengthtrainingathome #freeweights #resistancetraining #midlifefitness #midlifewomen #perimenopause #perimenopausehealth #perimenopausefitness #musclesafter40 #weightlossafter40 #fitafter45 #thisis52 #legs #core #shoulders #glutes #torontomoms #fatloss #muscledefinition
#beforeafter #fitnessprogress #3yearsapart The p #beforeafter #fitnessprogress #3yearsapart 

The pic on the left is me in 2020.  This was about 5 yrs after I had shed 40+ lbs of extra weight, and about 2 months after I had my second #hipreplacement surgery.

The pic to the right is me this past January (2023). 

I was happy with my body composition at age 49, and Iโ€™m grateful to my body for growing more muscle definition and mass that I have now, at age 52. ๐Ÿ™โ™ฅ๏ธ๐Ÿ’ช

Moral of the story:
Make Fitness into a Lifestyle and your body will continue to reward you handsomely.  See just some of its benefits, below:

โœ… reduces risk of heart disease and diabetes
โœ…strengthens bones and muscles 
โœ…releases feel-good hormones = better mental health
โœ…increases self confidence and self-esteem
โœ…reduces stress and anxiety 
โœ…better sleep, focus and mood
โœ…old clothes will continue to fit well ๐Ÿ‘—๐Ÿ‘–#lesswaste 
โœ…slows down aging at cellular level 
โœ…keeps skin looking younger

To anyone who have reached their #fitnessgoals - CONGRATS!  ๐๐จ๐ฐ, ๐๐จ๐งโ€™๐ญ ๐ฌ๐ญ๐จ๐ฉ. ๐Š๐ž๐ž๐ฉ ๐ ๐จ๐ข๐ง๐  ๐š๐ง๐ ๐ค๐ž๐ž๐ฉ ๐ซ๐ž๐š๐ฉ๐ข๐ง๐  ๐›๐ž๐ง๐ž๐Ÿ๐ข๐ญ๐ฌ ๐จ๐Ÿ ๐š ๐…๐ข๐ญ & ๐‡๐ž๐š๐ฅ๐ญ๐ก๐ฒ ๐‹๐ข๐Ÿ๐ž๐ฌ๐ญ๐ฒ๐ฅ๐ž! 

#dailyflex #flashbacksaturday #toughselflove #beforeandafter #midlifetransformation #thisis52 #middleagedmom #middleage #perimenopausefitness #youarenotdoneyet #dontgiveup #healthiswealth #bikini #strengthtrainingforwomen #personaltrainer #virtualfitnesscoach #zoompersonaltraining #weightlosscoach #perimenopause #slay
#beforeandafter #clientwins #weightlossprogress #m #beforeandafter #clientwins #weightlossprogress #midlifetransformation 

I am IMMENSELY HAPPY that sheโ€™s finally freeing her body, 1 rep and 1 day at a time, from that out-of-control midlife weight gain that so many women go through as we enter #perimenopause .

In her instance, this resulted in having to be sent to a diabetic clinic.  Her A1C went up dangerously high. 

Sheโ€™s very close to hitting her targeted 20-lbs weight loss with my #12weekshred program.  I am honoured to continue helping her reach her ultimate goal weight - it makes me so happy that she has now EMBRACED regularly scheduled exercise routine and CEMENTED a skill set to eat healthier food portions while enjoying both flavours and satiety!

(Yes, it IS possible to satisfy both fullness and taste buds while eating healthy! ๐Ÿ˜‡๐Ÿ˜‹).

Congratulations Ms M, I am so proud of you!  KEEP GOING STRONG! 

#dailyflex #workoutmotivation #trainathome #personaltrainer #virtualfitnesscoach #perimenopausefitness #weightlosscoach #weightlossjourney #weightlossafter40 #fitafter40 #nogymnoproblem #30minuteworkout #torontomoms
Thank you so much @leelagildaymusic for your trust Thank you so much @leelagildaymusic for your trust in my guidance to elevate your fitness strength!! 

Itโ€™s such an honour bearing witness to your fitness transformation - your are an immense inspiration to me! 

Virtual coaching via Zoom connected us even with 2-hr time difference - and kudos to YOU for showing up no matter where you might be touring (and, thank you Zoom technology! 

Keep going strong. Letโ€™s keep SLAYING! TOGETHER!๐Ÿ”ฅ

#dailyflex #clientappreciation #clientwin #keepgoingstrong #personaltrainer #midlifestrength #perimenopausefitness #virtualtrainer #30minuteworkout #strengthtrainingforwomen #hormonebalance
Exercises donโ€™t have to be complicated to be sup Exercises donโ€™t have to be complicated to be super effective, like this classic Deadlifts.  When done correctly โ€“ and Iโ€™m emphasizing CORRECTLY โ€“ deadlift is one of the most important compound exercises that should be included in everyoneโ€™s fitness routine, to build strength and musculature in legs and posterior chain and support numerous functional movement patterns. (ALSO KNEE-FRIENDLIER than squats or lunges!).
 
But a lot of people donโ€™t get the forms right.  So here are few tips for standard deadlift:
 
Stand with your feet about hips-width apart.  Feet should be pointed forward, at 12 oโ€™clock.  Hold a medium to heavy dumbbell in each hand, pronated grip. 
 
Brace your core, then ๐›๐ž๐ง๐ ๐ฒ๐จ๐ฎ๐ซ ๐ค๐ง๐ž๐ž๐ฌ ๐’๐‹๐ˆ๐†๐‡๐“๐‹๐˜, ๐ญ๐ก๐ž๐ง ๐ก๐ข๐ง๐ ๐ž ๐š๐ญ ๐ญ๐ก๐ž ๐ก๐ข๐ฉ๐ฌ pushing them backward to bring your torso to form parallel to the floor.  You should feel a good stretch in your hamstrings.
 
Keep your shoulders engaged to keep your back straight and flat, so that they wonโ€™t start curling forward to make your upper back buckle upward.  Keep your collar bones pointed upward, chest wide, and shoulderblades almost kissing each other behind you.  I recommend that you keep staring ACROSS the room, not down to the floor to maintain a strong flat back form.

I hope youโ€™ll find these tips helpful - let me know! ๐Ÿ’ช๐Ÿ˜‡๐Ÿ”ฅ

#dailyflex #deadlift #romaniandeadlift #posteriorchain #getfit #workoutathome #nogymnoproblem #midlifewomen #thisis52 #personaltrainer #glutes #hamstrings #legs #quads #dumbbellexercises #perimenopausefitness #30minuteworkout #torontomoms #perimenopause #midlifetransformation #virtualfitnesscoach #zoompersonaltrainer #fitstagram
#thisis52 #embracingmidlifewithlove Very gratefu #thisis52 #embracingmidlifewithlove 

Very grateful to have survived, stumbled and also SLAYED 51 trips around the sun; now ready for the 52nd!

My usual #restday weekend was extra special with my hubby cooking up a storm since Friday - from Basque cheesecake to braised short ribs to mmmm bacon and caramelized onion quiche! 

Nowโ€ฆ. Celebration continues (thatโ€™s why Iโ€™m dressed up and with a makeup!).

My heart is filled with immense gratitude to friends, family members, and clients who took the time to extend their kind birthday wishes!  From Japan to Australia to Europe to Canada and the U.S., I have a wealth of LOVE. 

#dailyflex #happybirthday #perimenopausefitness #midlifegratefulness #trainersdayoff
COMFORT is something you look for ONLY IN: - matt COMFORT 
is something you look for ONLY IN:
- mattresses
- Pyjamas
- Airplane seats โœˆ๏ธ๐Ÿ’บ

30 minutes of Uncomfortable with Daily Flex, 1-4x a week will break you free from your midlife-, or even lifelong discomfort with your body.  I PROMISE YOU.

Donโ€™t stay FROZEN in fear when it comes to your fitness health.

Fear of disappointing yourself.  Fear of injuries.  Fear of hard work and consistency. 

I get all of that.  As a former slave to a lifelong #yoyodieting and as someone who suffered double hip #osteoarthritis โ€ฆ. Yeah, ๐ˆ ๐๐จ ๐ ๐ž๐ญ ๐ข๐ญ. 

Looking back, I have wasted YEARS with tepid efforts and comfort-seeking behaviours (eg โ€œinactionโ€) that kept me imprisoned in the Kaori that I wasnโ€™t happy with. 

I am still work in progress; we will always be (and Iโ€™m not talking only about fitness progress; Iโ€™m talking about WHOLE LIFE).

Instead of defaulting to โ€œcomfort-seeking,โ€ embrace a dose of DISCOMFORT to slay. 

It WILL reward you #360degrees ๐Ÿ’ช๐Ÿ”ฅ๐Ÿ’ฏ

#dailyflex 
#toughselflove #30minuteworkout #midlifefitness #midlifewomen #perimenopause #disruptor #disruptyourcomfort #strengthtraining #personaltrainer #weightlosscoach #bodytransformation #messymiddle #perimenopausefitness #torontomom #zoompersonaltraining #imperfectactiontakers
This exercise โ€“ the Copenhagen Planks with Strai This exercise โ€“ the Copenhagen Planks with Straight Arm Raises, has been the most challenging exercise for my obliques lately.  If youโ€™ve been yearning for the next-level challenge to your core and also want to FEEL WITH YOUR OWN BODY what that โ€œhip and pelvic stabilizationโ€ means, then I challenge you to add this exercise to your repertoire. 

Hereโ€™s how to do it:

Place your top shin on the bench. The more of your shin you place on the bench, the easier it is to maintain this elevated side plank. I usually have about the bottom ยฝ to 1/3 of my shin atop the bench to challenge the hips, adductors and the core harder. 

Then, raise your bottom leg, bent in 90 degree angle and parallel to the floor. 

Then raise your top arm straight up.  Now HOLD THIS POSITION FOR few seconds, then lower your arm parallel to the floor and hold that position isometrically for few seconds, then repeat. 

I aimed to hold each position for about 4 counts, but I can see and I KNOW that for some reps, I shortened that iso-hold because I was feeling my torso rotating and ๐ญ๐จ๐ญ๐š๐ฅ๐ฅ๐ฒ ๐Ÿ๐ž๐ž๐ฅ๐ข๐ง๐  ๐ญ๐ก๐ž ๐ ๐ซ๐š๐ฏ๐ข๐ญ๐ฒ trying to drag-down my side plank to the ground! ๐Ÿฅต๐Ÿ”ฅ

Keep your legs, glutes and shoulder blades tight to prevent your body from over-rotating or from your hips to dip down. 
REMEMBER - You must resist your hips from dipping towards the floor, while also holding up this suspended plank without rolling over either backward or forward.

With this exercise, PRIORITIZE โ€œQUALITY REPS,โ€ not the number of reps per set.  I gas-out after about 6 reps per side, 1-3 sets. 

#dailyflex #homeworkout #obliques #adductors #corestability #pelvicstability #copenhagenplank #sideplank #resistancetraining #innerthighs #strengthtraining #functionaltraining #30minuteworkout #progression #personaltrainer #thisis51 #perimenopausal #perimenopausefitness #weightlosscoach #bodysculpting #torontomoms #fitstagram
๐–๐ก๐จ ๐ฐ๐š๐ง๐ญ๐ฌ ๐ญ๐จ ๐’๐‹๐€๐˜ ๐›๐จ๐ญ๐ก ๐‹๐„๐†๐’ & ๐Ž๐๐‹๐ˆ๐๐”๐„๐’ ๐š๐ญ ๐ญ๐ก๐ž ๐’๐€๐Œ๐„ ๐“๐ˆ๐Œ๐„? ๐Ÿ”ฅ๐Ÿ™‹๐Ÿปโ€โ™€๏ธ๐Ÿ”ฅ๐Ÿ™‹๐Ÿปโ€โ™€๏ธ๐Ÿ”ฅ

Some days, we just donโ€™t want to, or canโ€™t, train on the floor for our abs, right?  This workout does not require you to get your back or arms on the floor, as theyโ€™d SCORCH your quads, hamstrings, glutes, and your midsection effectively in one get-go.

(The Exercise #3 is a punishing full-body that also works your shoulders, upper back and triceps while forcing your #core work harder to stay stabilized against the momentum of the weight going up and down).

Try 1 or 2 to pepper-into your #legday or try all 6 exercises as a workout, working up to 3-4 sets. 

#dailyflex #obliques #glutes #legs #shoulders #abs #hamstrings #dumbbellworkout #trainathome #nogymnoproblem #strengthtrainingforwomen #30minuteworkout #fitafter40 #fitafter45 #thisis51 #52nextweek #personaltrainer #zoompersonaltraining #oneononetraining #weightlosscoach #perimenopausehealth #perimenopausefitness #restorehormonebalance #bodysculpting #torontomoms
THIS ONE breaks me good sweat and just the right a THIS ONE breaks me good sweat and just the right amount of cardio elevation all while its position forces me to keep my core engaged.

Unlike the traditional upright #jumpingjacks I also find this position gentler on my knees and ankles due to the lower centre of gravity.

Give few of this exercise a try and find out for yourself how much of a core sizzle it givesโ€ฆ and curiously, to the entire body. 

Then work your way up to 12-20 reps per set, 1-4 sets.

#dailyflex #bodyweightexercises #bearpose #bearcrawl #bearjack
#core #workoutfromhome #trainathome #nogymnoproblem #varyyourworkout #changeitup #midlifefitness #cardiostrength #perimenopause #fitafter40 #fitafter45 #perimenopausefitness

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