Quick Tips

With the recent #inflation and higher #costoflivin

With the recent #inflation and higher #costofliving around the world, I’ve been finding that my clients seem to resonate whenever I analogize weight -loss journey to financial health.

Or, perhaps speaking from my personal experience over this #holidayshopping season 😅😅😅…

I was thinking just how my never-ending, constant state of dieting that I used to do until I was 45 years old, felt very similar to racing against the rising interest on my credit card debt.

While I personally still have ways to go to taming debt of all forms (helloooo F-Ing variable rate mortgage! 😭), 𝐈 𝐚𝐦 𝐬𝐨 𝐠𝐫𝐚𝐭𝐞𝐟𝐮𝐥 𝐭𝐨 𝐡𝐚𝐯𝐞 𝐋𝐈𝐁𝐄𝐑𝐀𝐓𝐄𝐃 𝐦𝐲𝐬𝐞𝐥𝐟 𝐟𝐫𝐨𝐦 𝐭𝐡𝐞 “𝐃𝐢𝐞𝐭 𝐇𝐚𝐦𝐬𝐭𝐞𝐫 𝐖𝐡𝐞𝐞𝐥“🐹🎡

So, if you want to lose excess body fat pounds, STRATEGIZE your #weightlossjourney 𝐥𝐢𝐤𝐞 𝐚 𝐰𝐞𝐥𝐥-𝐝𝐢𝐯𝐞𝐫𝐬𝐢𝐟𝐢𝐞𝐝 𝐢𝐧𝐯𝐞𝐬𝐭𝐦𝐞𝐧𝐭 𝐩𝐨𝐫𝐭𝐟𝐨𝐥𝐢𝐨.

Read/swipe until the end image of this post for my #quicktip on how to navigate this #feast season that is #christmas #chanukah and #kwanzaa 😋🤤

Rigidly adhering to your weight loss nutrition protocol, most likely, will face more challenges than other months; I get that. So shift your goal slightly this month and celebrate “HOLDING STEADY” with your exercise routine, and/or “BREAKING EVEN” and not gaining more than 3 lbs, as a win.

𝐘𝐎𝐔 𝐆𝐎𝐓 𝐓𝐇𝐈𝐒! 💪🔥💪

#dailyflex #dontderail #holidaysurvival #holidayproof #bodyfitness #sustainablefitness #sustainableweightloss #midlifefitness #fitstagram #debt #failproofyourhealth #fitafter40 #weightlossafter40 #fitmomgoals #fitwomen #musclemom #thisis51 #perimenopausefitness #shred #30minuteworkout #personaltrainer

A friendly reminder to NEVER NEGLECT your posterio

A friendly reminder to NEVER NEGLECT your posterior chains!

All too often, we ignore to strengthen our back muscles. Latissimus dorsi - the largest muscles of the back - are an essential part of the CORE.

And weak core stability is the #1 factor that is not only preventing you from achieving that coveted flat abdominal area but it’s also
the Number 1 factor of lower back pains. And none of us need to be reminded that back pains derails or prevents people from engaging in regular exercises (the close second factor being knee pains).

Physiotherapists and chiropractors alike admit that a stable spine is promoted when the muscles of the back can offer support and thereby alleviate the stress.

And ladies… don’t fear “bulking up” your arms and shoulders. It would take many years of lifting heavy and eating accordingly to “bulge” your shoulders and arms. Use moderate weights and aim for higher reps (12 - 20, 1 - 3 sets).

Remember… “burning calories” doesn’t just happen with moving your legs. A solid upper body strength workout will also burn a significant amount, but unlike cardio, training big muscles like your back will KEEP YOUR METABOLISM SWITCH ON. 🔥🔥🔥

P.S. If you’re ever curious to experience what it’s like to 𝐬𝐭𝐫𝐞𝐧𝐠𝐭𝐡 𝐭𝐫𝐚𝐢𝐧 𝐰𝐢𝐭𝐡 𝐦𝐞 🙋🏻‍♀️💪𝐟𝐫𝐨𝐦 𝐭𝐡𝐞 𝐜𝐨𝐦𝐟𝐨𝐫𝐭 𝐨𝐟 𝐲𝐨𝐮𝐫 𝐨𝐰𝐧 𝐡𝐨𝐦𝐞 𝐯𝐢𝐚 𝐙𝐨𝐨𝐦 (or any other remote-conferencing platform), I offer 2 complimentary trial sessions! 😇 And I promise, I won’t haunt your email inbox thereafter with hard-sell tactics. What I wish for ultimately, is for you to discover that you CAN train effectively at home, that you CAN get stronger and fitter at any stage of your life - young, not so young like me (I’m turning 52 in 2 months) and beyond!

Link in my bio! ♥️💪🔥

#dailyflex #strengthtrainforhormonebalance #strengthtraining #perimenopausehealth #fitafter40 #midlifewomen #torontomoms #backworkout #shoulderworkout #nogymnoproblem #workoutmotivation #strongwomen #ﬁtspo #fitstagram #personaltrainer #zoomfitness #weightlossafter40

(In case the Auto-caption doesn’t appear on this

(In case the Auto-caption doesn’t appear on this reel… below is my Fitness Sermon!👇👇👇
𝐌𝐮𝐬𝐜𝐥𝐞 𝐢𝐬 𝐭𝐡𝐞 𝐂𝐔𝐑𝐑𝐄𝐍𝐂𝐘 𝐎𝐅 𝐘𝐎𝐔𝐑 𝐌𝐄𝐓𝐀𝐁𝐎𝐋𝐈𝐒𝐌.
🔥💪🔥💪🔥

And this is why I am a convert and an advocate for strength training.

You see, muscles are more metabolically active than body fat. To put this in numbers, 𝐚 𝟏 𝐥𝐛 𝐨𝐟 𝐦𝐮𝐬𝐜𝐥𝐞 𝐛𝐮𝐫𝐧𝐬, 𝐀𝐓 𝐑𝐄𝐒𝐓, 𝟔 𝐂𝐀𝐋𝐎𝐑𝐈𝐄𝐒/𝐇𝐫,
compared to the 1 lb of 𝐛𝐨𝐝𝐲 𝐟𝐚𝐭, 𝐰𝐡𝐢𝐜𝐡 𝐰𝐨𝐮𝐥𝐝 𝐛𝐮𝐫𝐧 𝐣𝐮𝐬𝐭 𝟐 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬/𝐡𝐫.

(With consistent training routine, one can expect to gain between 0.5 lbs to 2 lbs of muscles per month, combined with proper muscle-feeding nutrition consisting of protein AS WELL AS carbs and fat. )

A well-programmed strength training session is an act of 𝐜𝐨𝐦𝐩𝐨𝐮𝐧𝐝𝐢𝐧𝐠 𝐭𝐡𝐚𝐭 “𝐌𝐞𝐭𝐚𝐛𝐨𝐥𝐢𝐜 𝐂𝐮𝐫𝐫𝐞𝐧𝐜𝐲“ that you can “spend” on burning calories that you consume.

Because muscles’ caloric needs are higher than that of body fat, your total energy expenditure increases. 🥳💯

If I was to make an analogy, a body with more muscles are like a Ferrari. 🏎️🏎️🏎️
Sleek and chiseled… and needs a lot of PETROL to move, right?

A body with less muscles is more like a fuel-efficient Honda Civic. 🚙

I personally prefer to be a sleek and powerful Ferrari that can 𝐚𝐟𝐟𝐨𝐫𝐝/𝐧𝐞𝐞𝐝 𝐭𝐨 𝐄𝐀𝐓 𝐌𝐎𝐑𝐄.

So that’s it - more muscles you gain, more calories you can afford to eat over time! Isn’t that a good news or what?!

Have a great day!

#dailyflex #musclesandcurves #metabolism #fatburner #30minuteworkout #metabolicallyexpensive #midlifefitness #fitafter40 #weightlossafter40 #perimenopause #perimenopausefitness #midlifeweightloss #womensfitnesscoach #midlifecoach #remotecoaching #zoomfitness #fitnessmotivation #strengthtraining #workoutathome #nogymnoproblem #fitstagram #thisis51

𝐅𝐄𝐀𝐒𝐓-𝐏𝐑𝐎𝐎𝐅 𝐘𝐎

𝐅𝐄𝐀𝐒𝐓-𝐏𝐑𝐎𝐎𝐅 𝐘𝐎𝐔𝐑 𝐁𝐎𝐃𝐘 𝐓𝐇𝐈𝐒 𝐇𝐎𝐋𝐈𝐃𝐀𝐘 𝐒𝐄𝐀𝐒𝐎𝐍 𝐖𝐈𝐓𝐇 𝐒𝐓𝐑𝐄𝐍𝐆𝐓𝐇 𝐓𝐑𝐀𝐈𝐍𝐈𝐍𝐆❗️🎄🔥💪🦃

(Watch with the sound “ON” or read 👇👇below on WHY strength training WORKS).

If you keep finding yourself skipping to go to the gym during this busy xmas season, then invest in a pair of medium dumbbells to have at home and try this 2-in-1 deal of a workout that will get your heart pumping while chiseling and strengthening your legs, shoulders, core and glutes.

Cardio on its own is a great calorie-burner, but the strength training component of this workout will keep your 𝐟𝐚𝐭-𝐛𝐮𝐫𝐧𝐢𝐧𝐠 𝐢𝐧𝐜𝐢𝐧𝐞𝐫𝐚𝐭𝐨𝐫 𝐚𝐤𝐚 𝐌𝐄𝐓𝐀𝐁𝐎𝐋𝐈𝐒𝐌 𝐑𝐄𝐕𝐕𝐄𝐃 𝐔𝐏 for as much as 36 hours 𝒂𝒇𝒕𝒆𝒓 you’re done training. 🥳💪

Furthermore, 𝐭𝐡𝐞 𝐦𝐨𝐫𝐞 𝐥𝐞𝐚𝐧 𝐦𝐮𝐬𝐜𝐥𝐞 𝐦𝐚𝐚𝐬 you have on your body down the road, the more METABOLICALLY ACTIVE your body becomes… simply put, 𝐲𝐨𝐮 𝐜𝐚𝐧 𝐚𝐟𝐟𝐨𝐫𝐝 𝐭𝐨 𝐞𝐚𝐭 𝐦𝐨𝐫𝐞, the more muscular you become. #hallelujah 🙌🙌

Remember, our body doesn’t care if it’s holidays. Incorporate a cardio strength workout like this one, before- and after- your festive dinner to prevent that holiday weight-gain.

You got this! Take care!

#dailyflex #fullbodyworkout #workoutathome #workoutathomemom #strengthtraining #perimenopausefitness #midlifewomen #midlifehealth #nogymnoproblem #noexcuses #neverregretaworkout #fitmom #fitmomgoals #holidayproof #30minuteworkout #womenspersonaltrainer #zoompersonaltraining #oneononetraining #weightlosscoach

‘Been quieter on social media since last week an

‘Been quieter on social media since last week and will continue to be this week, as I’m nursing the nastiest cold in over 2 years. 🤧🤒😷…. As I have not had energy to create new vids, and my voice has been too froggy 🐸 for my usual lectures from my bathroom lol.

This weekend was not just my usual Rest Days for my muscles but a complete Bed Rest, eeek!

But so glad that I took the rest I needed…. I’m super-looking forward to coaching my awesome tribe of Powerhouses and 𝐒𝐋𝐀𝐘 this new week… Welcome, DECEMBER 😱🎄🎅(how is it already the end of 2022?!).

And… so GRATEFUL TO ZOOM 🙏that I still get to coach all my clients effectively without worrying about spreading my cold germs, as might be the case if I was coaching in-person.

Aight, first client of the day starting in few minutes. 𝐇𝐚𝐯𝐞 𝐚𝐧 𝐚𝐦𝐚𝐳𝐢𝐧𝐠 𝐍𝐞𝐰 𝐖𝐞𝐞𝐤 𝐞𝐯𝐞𝐫𝐲𝐨𝐧𝐞!
❤️❤️❤️

#dailyflex #coldseason #stayhealthy #trainersgetsicktoo #dontspreadgerms #zoomfitness #remotefitnesscoach #torontomom #perimenopausefitness #womensfitnesscoach #strengthtraining #30minuteworkout

A client’s 𝐖𝐞𝐞𝐤 𝟒 𝐏𝐫𝐨𝐠𝐫𝐞𝐬𝐬 in her 12-Week Shred Program by @dailyflexfit 💪💪

While I don’t promise or even offer “quick weight loss” like some as-seen-on-TV gimmickry, my Shred clients are steadily losing their stored body fat, while gaining lean muscle mass which goes on to further elevate their RESTING metabolic rate and keep burning body fat for hours after their strength training is done.

When you combine both the exercise- and mindful nutrition-intake efforts, the result is typically 1.5 lbs - 2 lbs of weight loss per week; some weeks, a touch more.

This client is currently in PMS which typically makes women gain 3-5 lbs until her menstruation, so I won’t be surprised if her “actual” weight loss is even more significant. We will find out after her cycle is done.

THANK YOU SO MUCH FOR SHARING YOUR 𝐀𝐖𝐄𝐒𝐎𝐌𝐄 𝐖𝐈𝐍! You got this, keep your eyes on the Ultimate Prize and stay on your journey!

#dailyflex #weightlossjourney #clientwins #12weeks #shredprogram #shredded #midlifefitness #weightlossafter40 #perimenopausefitness #torontomoms #strongmoms #strongerinmidlife #macronutrients #hormonebalance #weightlosscoach #womensfitness #womensfitnesscoach #nogymnoproblem #trainathome #remotepersonaltrainer #zoomfitness

𝐇𝐚𝐩𝐩𝐲 𝐓𝐡𝐚𝐧𝐤𝐬𝐠𝐢𝐯𝐢𝐧𝐠 𝐭𝐨 𝐟𝐫𝐢𝐞𝐧𝐝𝐬 𝐬𝐨𝐮𝐭𝐡 𝐨𝐟 𝐭𝐡𝐞 𝐛𝐨𝐫𝐝𝐞𝐫! 🦃🇺🇸♥️💪

If you’re having your Thanksgiving feast tonight, consider squeezing in a workout, or any physical activities during the day today.

I of course ♥️♥️♥️ strength training routines as it elevates my metabolism for hours post-workout, and, adhering to my daily health-supportive routine such as exercising, shouldn’t have to take a “pause” over the holidays. 💪

Also…. A “pre-party strength training” will give our muscles that sexy definition or “Pump” in our physique - a lovely bonus if you’re planning to dress up in something revealing.

These dumbbell back exercises will build a serious chiseled back and shoulders - with the bonus 🔥🔥🔥 in the glutes from the Exercise #1, and 💥💥💥for your core/abs from the Exercise #3.

I used a 18 lbs DB for these exercises. Aim for 8-12 reps, 1-4 sets for #1 and #2. For #3, aim to hold the DB up for 5-10 counts per rep. 1-5 reps per side, 1-4 sets.

𝐏.𝐒.
There was a time, 𝐮𝐩 𝐮𝐧𝐭𝐢𝐥 𝐦𝐲 𝐦𝐢𝐝-𝟒𝟎𝐬, when I used to look at fitness training routines as “WORK” (and hence, joyfully derail from my training routine over ANY holidays 😅).

But… as I got stronger, then felt healthier, then started to shed unhealthy body fat weight and started to feel better about myself 𝟑𝟔𝟎 𝐝𝐞𝐠𝐫𝐞𝐞𝐬...

I began to LOOK FORWARD to training.

I became “THOSE PEOPLE” who train regularly, rain or shine, holidays or not.

Now, strength training routine to me feels as JOYOUS as any of my Self-Care routines♥️❗️

𝐀𝐧𝐝 𝐭𝐡𝐢𝐬 𝐜𝐡𝐚𝐧𝐠𝐞 𝐢𝐧 𝐦𝐲 𝐚𝐭𝐭𝐢𝐭𝐮𝐝𝐞 𝐭𝐨𝐰𝐚𝐫𝐝𝐬 𝐟𝐢𝐭𝐧𝐞𝐬𝐬 𝐡𝐚𝐩𝐩𝐞𝐧𝐞𝐝 𝐀𝐅𝐓𝐄𝐑 𝐀𝐆𝐄 𝟒𝟓.

So, don’t think “it” won’t happen to you. You CAN become THAT person who embraces fit and healthy habits as a LIFESTYLE. It just takes constant practice, and 𝐲𝐨𝐮 𝐠𝐨𝐭𝐭𝐚 𝐰𝐚𝐧𝐭 𝐢𝐭.💪🔥💪

#dailyflex #dumbbellworkout #sexyback #backworkout #fitafter40 #fitafter45 #weightlossafter40 #midlifewomen #midlifefitness #perimenopausefitness #leanmuscle #muscledefinition #shredded #torontomom #thanksgiving #zoompersonaltraining

A rather chillaxed choice of music 😂 for this v

A rather chillaxed choice of music 😂 for this vid featuring 𝟐 𝐨𝐟 𝐭𝐡𝐞 𝐦𝐨𝐬𝐭 𝐜𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐢𝐧𝐠 𝐩𝐮𝐬𝐡 𝐮𝐩 𝐟𝐨𝐫𝐦𝐬 targeting the TRICEPS. 🔥🔥🔥💪💪💪

Well, you give these two a try and let me know if it’s just ME who’s a weakling, but for me these two push ups are the hardest atm 😭❗️AND YET SO EFFECTIVE to strengthen and tighten the hard-to-target tricep muscles. 💪🔥💪

If you’ve grown comfortable with your standard-grip push ups, then it’s time to challenge yourself again to keep growing strong. Save this reel and give these two a try the next time you are targeting the upper body during your training.

Don’t stay stagnant in the same ol’ same ol’ movements, loads and reps if you want to sculpt your body and stay strong. PROGRAM your progression with a strategy.

If you don’t know HOW to do that, consider hiring a personal trainer even for a short-term. A professional program design with YOUR GROWTH in mind, and a watchful eye of a coach on your form are game-changers in your long-term fitness health.

And this “GROWTH” - be it more muscles, greater strength, or more chiseled body composition…. 𝐓𝐡𝐞𝐲 𝐚𝐫𝐞 𝐚𝐥𝐥 𝐰𝐢𝐭𝐡𝐢𝐧 𝐫𝐞𝐚𝐜𝐡, 𝐞𝐯𝐞𝐧 𝐢𝐧 𝐲𝐨𝐮𝐫 𝟒𝟎𝐬, 𝟓𝟎𝐬 𝐚𝐧𝐝 𝐛𝐞𝐲𝐨𝐧𝐝!
(when was in my 40s I was 40+ lbs overweight, wobbling with a cane with hip osteoarthritis and couldn’t do more than 5 “normal“ push ups . Now I’m nearly 52).

#dailyflex #triceps #pushups #midlifefitness #perimenopausefitness #fitafter40 #fitafter50 #middleagedmom #weightlosscoach #30minuteworkout #zoompersonaltraining #oneononecoaching #fitstagram #torontomoms

ENCORE POST - my iPhone told me that it was exactl

ENCORE POST - my iPhone told me that it was exactly a year ago when I filmed these exercise clips, so I thought I’d repost for today! After all, evidence-based FACTS are timeless.

Watch with a SOUND ON to hear what I have to say! ⬇️⬇️⬇️

𝗙𝗿𝗲𝗲 𝗪𝗲𝗶𝗴𝗵𝘁𝘀 𝘃𝘀 𝗚𝘆𝗺 𝗠𝗮𝗰𝗵𝗶𝗻𝗲𝘀 𝗳𝗼𝗿 𝗠𝘂𝘀𝗰𝗹𝗲 𝗕𝘂𝗶𝗹𝗱𝗶𝗻𝗴... 𝗪𝗵𝗶𝗰𝗵 𝗶𝘀 “𝗯𝗲𝘁𝘁𝗲𝗿“?

Both free weights and gym machines have their place in one’s fitness/strength development. But know their benefits and incorporate either or both of them stratetigically into your routine to best serve your goals.

𝐏.𝐒. 𝐈 𝐰𝐚𝐬 𝐧𝐞𝐯𝐞𝐫 𝐚𝐧 “𝐚𝐭𝐡𝐥𝐞𝐭𝐞“ 𝐨𝐫 “𝐦𝐮𝐬𝐜𝐮𝐥𝐚𝐫“ 𝐮𝐧𝐭𝐢𝐥 𝐰𝐞𝐥𝐥 𝐢𝐧𝐭𝐨 𝐦𝐲 𝟒𝟎𝐬. 𝐈 𝐥𝐨𝐬𝐭 𝐦𝐨𝐫𝐞 𝐭𝐡𝐚𝐧 𝟒𝟎𝐥𝐛𝐬 𝐢𝐧 𝐦𝐲 𝐦𝐢𝐝-𝟒𝟎𝐬, 𝐰𝐡𝐢𝐥𝐞 𝐰𝐚𝐢𝐭𝐢𝐧𝐠 𝐟𝐨𝐫 𝐃𝐎𝐔𝐁𝐋𝐄 𝐡𝐢𝐩 𝐫𝐞𝐩𝐥𝐚𝐜𝐞𝐦𝐞𝐧𝐭 𝐬𝐮𝐫𝐠𝐞𝐫𝐢𝐞𝐬.

If you are in your #midlife or are experiencing slowed metabolism that come with #perimenopause and are 𝐟𝐞𝐞𝐥𝐢𝐧𝐠 𝐥𝐨𝐬𝐭 about how to lighten your bodily load on your aching joints or midsection….

Know that I WAS THERE MYSELF, and 𝐬𝐭𝐫𝐮𝐠𝐠𝐥𝐞𝐝 𝐰𝐢𝐭𝐡 𝐰𝐞𝐢𝐠𝐡𝐭 𝐦𝐚𝐧𝐚𝐠𝐞𝐦𝐞𝐧𝐭 𝐦𝐨𝐬𝐭 𝐨𝐟 𝐦𝐲 𝐥𝐢𝐟𝐞. If you want to BREAK FREE from these struggles, book a free, no-obligation consult call and 2 FREE ONE-ON-ONE training sessions via Zoom. Link in my bio.

#dailyflex #workoutfromhome #freeweights #buildmuscles #musclesafter40 #fitat50 #weightlossafter40 #perimenopausefitness #nogymnoproblem #dumbbells #dumbbellworkout #resistancetraining #30minuteworkout #torontomom #womenspersonaltrainer #virtualfitnesstraining #fitstagram #fitafter45 #thisis51

Happy FriYAY to wrap up another week of 🔥𝐒𝐋𝐀𝐘 🔥!

Here’s a succinct 3-exercise flow that will effectively elevate your heart rate while shredding muscles of your legs, glutes, shoulders, and the core. 💪💪💪

When moving your body, remember to always engage your CORE - and remember that the core isn’t just about the abs. The core is aka LPHC = lumbar spine, pelvis, hip flexor complex. Glutes should be thought of as a part of the core musculature too.

TAKE NOTICE of how each target muscle group participates & contributes to each exercise, at each juncture of your movement pattern.

Sounds cryptic perhaps - but instead of “passively moving,” 𝐛𝐮𝐢𝐥𝐝 𝐲𝐨𝐮𝐫 𝐌𝐢𝐧𝐝-𝐌𝐮𝐬𝐜𝐥𝐞 𝐂𝐨𝐧𝐧𝐞𝐜𝐭𝐢𝐨𝐧 . Believe me, it makes a HUGE PROGRESS in your fitness journey!

#dailyflex #fullbodyworkout #dumbbellworkout #midlifefitness #lifeafterhipreplacement #hipreplacementrecovery #perimenopausefitness #weightlossafter40 #weighlosscoach #zoompersonaltraining #remotefitnesscoach #30minuteworkout #torontomom #fitmom #40lbslighter #fitstagram #legday #glutes #musclesafter40

𝐒𝐀𝐕𝐄 𝐓𝐇𝐈𝐒 𝐏𝐎𝐒𝐓

𝐒𝐀𝐕𝐄 𝐓𝐇𝐈𝐒 𝐏𝐎𝐒𝐓 for this sizzly combination of all-bodyweight, floor-based🔥𝐀𝐛𝐬 𝐒𝐜𝐮𝐥𝐩𝐭𝐢𝐧𝐠 𝐖𝐨𝐫𝐤𝐨𝐮𝐭 🔥

As the weather becomes chillier in the Northern Hemisphere, let’s be honest, there WILL be a time when you will NOT want to walk that extra few blocks to go to the gym, first thing in the morning or after a long day at work.

A workout like this can be done from the comfort of your living room. Heck, you can get this workout done while heating up your dinner!

To “excuse-proof” your training routine, learn some of these exercise moves that can be done anywhere, without any equipment.

And remind yourself that, every quality rep that you can insert into your day, will take you much closer to your desired fitness goal, than waiting for “that perfect moment” when your scheduler is empty, when kids are not around, and are not feeling tired and are not stressed out.
🤷🏻‍♀️

But give yourself benefit of the doubt and JUST GIVE ONE WORKOUT A TRY. My clients get phenomenal results with training for no longer than 30 minutes per session. 𝐘𝐨𝐮 𝐝𝐨𝐧’𝐭 𝐧𝐞𝐞𝐝 𝐭𝐨 𝐭𝐫𝐚𝐢𝐧 𝐥𝐨𝐧𝐠, 𝐢𝐭’𝐬 𝐛𝐞𝐭𝐭𝐞𝐫 𝐭𝐨 𝐭𝐫𝐚𝐢𝐧 𝐬𝐡𝐨𝐫𝐭𝐞𝐫 𝐛𝐮𝐭 𝐰𝐢𝐭𝐡 𝐪𝐮𝐚𝐥𝐢𝐭𝐲 𝐟𝐨𝐫𝐦, 𝐟𝐨𝐜𝐮𝐬 𝐚𝐧𝐝 𝐒𝐓𝐑𝐀𝐓𝐄𝐆𝐘 - Which is absolutely critical when in midlife. We simply can’t train the same way as we did in our 20s.

If you ever have questions about how I coach my clients via Zoom, feel free to DM your questions, or set up a consult call, no obligation!

#dailyflex #absworkout #bodyweightworkout #trainathome #nogymnoproblem #strengthtraining #midlifewomen #perimenopausefitness #weightlosscoach #weightlossafter40 #weightlossinperimenopause #trainsmart #30minuteworkout #torontomoms #midlifefitness #fyp #fitstagram #thisis51

𝐂𝐡𝐢𝐬𝐞𝐥𝐞𝐝 𝐝𝐞𝐟𝐢𝐧𝐢𝐭𝐢𝐨𝐧 𝐢𝐧 𝐲𝐨𝐮𝐫 𝐥𝐞𝐠𝐬, 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭??

Grab a single medium-to-heavy dumbbell or kettlebell and add these two exercises in your #homeworkout repertoire 💪🔥

Staggered stance is a primer to the single leg progression, but with more stability. Staggered stance also affords greater mobility in your hips and ankles, thereby allowing you to squat deeper and therefore, work your leg muscles harder 💪🔥. The deadlift component of the Exercise #1 will work the hamstrings and the glutes of the front leg harder too.

With the Exercise #2, by raising out of your lunge (or staggered squat) half way each rep, you’re keeping your muscles under tension longer.

While you’d gain greater strength by going through a full range of motion, including half-rep sets will afford you to lift heavier and do larger rep volume - which will build greater definition in your leg musculature.

Give them a try!

#dailyflex #nogymnoproblem #legday #legdayworkout #quads #glutes #fitstagram #fitafter40 #fitafter50 #thisis51 #weightlossafter40 #weightlosscoach #midlifemuscle

𝐓𝐚𝐤𝐞 𝐘𝐎𝐔𝐑 𝐩𝐨𝐰𝐞

𝐓𝐚𝐤𝐞 𝐘𝐎𝐔𝐑 𝐩𝐨𝐰𝐞𝐫 𝐛𝐚𝐜𝐤 to navigate your own health & fitness 💥👊🔥💯
Got a pair of medium dumbbells? Do you have about 10 square feet of space? 𝐃𝐨 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐚 𝐰𝐢𝐥𝐥 𝐭𝐨 𝐬𝐢𝐳𝐳𝐥𝐞 𝐜𝐡𝐢𝐬𝐞𝐥 𝐒𝐋𝐀𝐘?

Then give these 4 exercises a try. Try them all or try one at a time.

Unlike gym weight machines which are fixed in the range of motion to train and isolate a certain muscle group to train, free weights are more efficient in that it recruits multiple muscle groups at once. You can get a full body workout in less time with free weights than you would, working exclusively with gym machines.

Having an option to train at home most definitely removes the classic excuse like “I don’t have time to go to the gym,” and you also don’t even have to get dressed to please the public! Heck, I’ve sometimes trained, 𝐬𝐭𝐢𝐥𝐥 𝐢𝐧 𝐦𝐲 𝐩𝐣! 😅

Of the 4 exercises shown in this reel, let me know which one resonates with you the most. I ♥️ the exercise #4 as it’s a serious full-body scorcher - and makes me feel like a badass hahaha!

But seriously…
TAKE THE POWER BACK!

#dailyflex #fitnessinstructor #fitnessinspo #getstrong #musclesandmascara #muscles #mombod #redefineaging #agingyounger #manmakers #dumbbellworkout #trainathome #nogymnoproblem #noexcuses #takethepowerback #30minuteworkout #weightlossafter40 #thisis51 #fitstagram #zoompersonaltraining #oneononecoaching #womenspersonaltrainer #midlifewomen #perimenopausefitness #weightlosscoach

𝐅𝐫𝐢𝐘𝐚𝐲 𝐂𝐥𝐢𝐞𝐧𝐭

𝐅𝐫𝐢𝐘𝐚𝐲 𝐂𝐥𝐢𝐞𝐧𝐭 𝐖𝐈𝐍! 🙌🙌🙌

This is a screen-grab of the text I received this morning.

This client began her journey late last month.

She’s completed her 3rd week of Shred program and her weight loss IS ON TRACK! 💪

Over the course of the past 3 weeks, she’s also noticed her snack craving signals have stabilized and is better hydrated and appears to enjoy a longer satiety level and energy throughout the day.

IMMENSELY HAPPY for your progress! You know who you are! 💪💪💪

If YOU want to learn how I help midlife women SLAY their weight loss game and retire from dieting hamster-wheel FOR GOOD, feel free to set up a no-obligation free consult. Link in my bio.

#dailyflex #beforeandafter #weightlossprogress #midlifefitness #perimenopausefitness #weightlossafter40 #midlifestrengthtraining #bodysculpting #zoompersonaltraining

Good morning and a Happy New Week of SLAY! 💪 F

Good morning and a Happy New Week of SLAY! 💪

Flew into the nation’s capital Ottawa and had an epic day and evening of reconnecting and catching up with friends yesterday!!

And, yes I sure threw all my health-supportive good habits outta window yesterday❗️🎉Reuniting with friends I hadn’t seen in nearly 3 years in their hometown was definitely a special occasion for which I wanted to let loose, even looser than my usual standard 😅

Needless to say, I woke up feeling slightly puffy because, thank you #alcohol .

To get right back to my health-supportive routine, I got ready to hit the hotel gym but my big mistake was to get into a call queue with the airline before getting my workout done. So I’ve been putting in sets of push ups, bear crawl exercises and the Bulgarian Split Squats along to the tune of some elevator music, courtesy of Air Canada 🇨🇦✈️🤣.

Training the day after the night of celebration and indulgence might feel extra challenging, but it’s always a good idea to get right back into your routine. Early intervention & early prevention from derailing further from healthy habits is a practice I adhere to, anytime, anywhere.

Have a great new week ahead!

#dailyflex #perimenopausefitness #8020rule

#ubereats #healthytakeout dinner for one with my C

#ubereats #healthytakeout dinner for one with my Cody looking unpleased about relinquishing Mommy’s lap for this #powerbowl from @impactkitchen ♥️

My first time trying the Impact Kitchen and they did not disappoint!! ♥️💯💪😋♥️. Definitely ordering from them again soon!

I’m attending a brunch at one of their locations, hosted by the fantabulous Jo of @loveselfwellness_ next weekend (called the Brunch FLOW)! Looking so forward to recharging my soul with like-minded Powerhouse Women and their energies, and nourishing my body with health-supportive yumminess from this restaurant!

Alright time for Mr Cody to resume his cuddle-time with this Cat-Mom here!

#dailyflex #eatlocal #brunchflow #freshfoods #healthytakeout #healthyubereats #eatyourveggies #macrobalanced #catsofinstagram #weightlosssupport #powerhouse #powerfulwomen #midlifestrong #torontopersonaltrainer #womenspersonaltrainer #zoompersonaltraining #remotefitnesscoach

Did you know that, by simply standing on 1 leg, 𝐲𝐨𝐮 𝐜𝐚𝐧 𝐛𝐮𝐫𝐧 𝟐𝟎-𝟑𝟎 𝐦𝐨𝐫𝐞 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬 per hour compared to just standing bipedally, or 𝟓𝟎-𝟖𝟎 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬 𝐦𝐨𝐫𝐞 per hour compared to an hour of sitting?

I love peppering-in some single-leg exercises because it forces to recruit the core muscles in an effort to maintain your balance on one leg. The result? Your abs will get lots of sizzles while your single leg works hard to stabilize to support your entire body weight.

Add a single medium dumbbell and perform exercises like these two I’m showing, and you will amp up your metabolic burn while tightening up the entire length of your legs and set your glutes and abs on fire.

Remember: build muscles, elevate your resting metabolism aka “keeping your fat-torching switch left ON”.

Aim for 5-8 reps per leg, 1-3 sets.

#dailyflex #singleleg #unilateraltraining #coreworkout #balancetraining #resistancetraining #strengthtraining #midlifewomen #midlifefitness #perimenopause #weightlossafter40 #thisis51 #30minuteworkout #homegym #nogymnoproblem #weightlosscoach #zoompersonaltraining #remotepersonaltrainer #oneononetraining #legday #glutes #fitstagram

𝐁𝐞𝐟𝐨𝐫𝐞 𝐈 𝐠𝐨 𝐨𝐧...

𝐁𝐞𝐟𝐨𝐫𝐞 𝐈 𝐠𝐨 𝐨𝐧...

This isn’t about comparing which pic is more “attractive” or “appealing” - that’s YOUR OWN 𝐈𝐍𝐃𝐈𝐕𝐈𝐃𝐔𝐀𝐋 PREFERENCE. 😇

𝐓𝐡𝐢𝐬 𝐩𝐨𝐬𝐭 𝐢𝐬 𝐚𝐛𝐨𝐮𝐭 𝐟𝐢𝐭𝐧𝐞𝐬𝐬 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬 𝐚𝐧𝐝 𝐨𝐮𝐫 𝐛𝐨𝐝𝐲’𝐬 𝐚𝐛𝐢𝐥𝐢𝐭𝐲 𝐭𝐨 𝐛𝐮𝐢𝐥𝐝 𝐦𝐮𝐬𝐜𝐥𝐞𝐬 & 𝐭𝐫𝐚𝐧𝐬𝐟𝐨𝐫𝐦 𝐨𝐮𝐫 𝐛𝐨𝐝𝐲 𝐜𝐨𝐦𝐩𝐨𝐬𝐢𝐭𝐢𝐨𝐧.

tht #backprogress 22 years apart!! 💪

The picture on the right is Yours Truly, at 𝐚𝐠𝐞 𝟐𝟗.

The pic on the left is me of today (pic taken on Nov 2nd) at 𝐚𝐠𝐞 𝟓𝟏.

It might not be everyone’s taste, in terms of aesthetics. But I don’t care - I like it personally, and I like how all the muscles I have built keeps my back 𝐩𝐚𝐢𝐧 𝐟𝐫𝐞𝐞.

Back in my 20s and in the 90s, and all the way until 2013, my go-to fitness activity was strictly long distance running. I knew nothing about the importance of training your back muscles, let alone 𝐚𝐥𝐥 𝐭𝐡𝐞 𝐛𝐞𝐧𝐞𝐟𝐢𝐭𝐬 𝐭𝐡𝐚𝐭 𝐭𝐡𝐞 𝐒𝐭𝐫𝐞𝐧𝐠𝐭𝐡 𝐓𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐨𝐟𝐟𝐞𝐫𝐞𝐝.

Back then, I was taking those “fat-burning pills”. And also periodically did Juice Cleanses. 𝐁𝐮𝐭 𝐛𝐚𝐜𝐤 𝐭𝐡𝐞𝐧, 𝐈 𝐰𝐚𝐬 𝐜𝐥𝐮𝐞𝐥𝐞𝐬𝐬 𝐚𝐛𝐨𝐮𝐭 𝐡𝐨𝐰 𝐭𝐨 𝐈𝐌𝐏𝐑𝐎𝐕𝐄 𝐦𝐲 𝐟𝐢𝐭𝐧𝐞𝐬𝐬 & 𝐛𝐨𝐝𝐲 𝐜𝐨𝐦𝐩𝐨𝐬𝐢𝐭𝐢𝐨𝐧.

I just did anything… to “burn calories” but without any plans or deeper understanding of body sculpting or permanent weight loss management.

For the past 7 years, I 𝐫𝐞𝐭𝐢𝐫𝐞𝐝 from dieting🎉.

Liberated from desperately “chasing calories to burn”. 🎉

And this happened in my mid 40s.

If you’re in your midlife and are feeling like your energy, mobility and body composition are all downward-spiralling, please know that (as cliche as might be) 𝐢𝐭’𝐬 𝐧𝐞𝐯𝐞𝐫 𝐭𝐨𝐨 𝐥𝐚𝐭𝐞 𝐭𝐨 𝐢𝐦𝐩𝐫𝐨𝐯𝐞 𝐭𝐡𝐞𝐦.

And you CAN begin your Midlife Strength Journey with as little as training 2x per week, 30 minutes per session.

Don’t ever hesitate to DM me for questions or set up a free, no-obligation consult.

#dailyflex #beforeandafter #backworkout #backprogress #midlifefitness #thisisperimenopause #perimenopausefitness #weightlossafter40 #strengthtraining #30minuteworkout #nogymnoproblem #homeworkout #lats #rhomboids #traps

The 𝐆𝐀𝐌𝐄-𝐂𝐇𝐀𝐍𝐆𝐈𝐍𝐆 𝐌𝐈𝐍𝐃𝐒𝐄𝐓 that pivoted MY fitness journey to SUCCEED (and might help YOU 𝐠𝐞𝐭 𝐮𝐧𝐬𝐭𝐮𝐜𝐤!).

I struggled for DECADES with my weight.

I’ve now RETIRED from long-duration high impact cardio and dieting for over 7 years. 🙏🙏🙏 #grateful

Have a listen if you have 2:47 min. The “Win-Supportive Mindset” is something that I endeavour to nurture in all my clients, along with strength, stamina and muscles 💪.

Have a fantastic day of SLAY 🔥🔥🔥

#dailyflex #ﬁtnessmotivation #weightlosstips #fitnessinspirations #midlifefitness #perimenopausefitness #redefineaging #50isthenew30 #weightlossafter40 #fitafter45 #fitafter50 #thisis51
#weightlosscoach #womenspersonaltrainer #zoompersonaltraining #remotepersonaltrainer

Which is more “me”⁉️ The #restingbitchface

Which is more “me”⁉️ The #restingbitchface or the sweet smiley Kaori 🤣

If you’re in a #treatyoself mood for a new workout outfit, consider visiting @titikaactive and, if you find something you like, don’t forget to use the code 𝐊𝐚𝐨𝐫𝐢𝟐𝟎 for you to get 20% off. The code remains valid until the end of 2022!

Currently loving these two newest looks in my collection!

#titikaactive #100fitwomen #buycanadian #fitnessapparel #xmasiscoming