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Happy Wednesday! Here’s Part 2 of #chairexercis

Happy Wednesday!

Here’s Part 2 of #chairexercises collection!

Save this post (and yesterday’s!) and consider mastering one of them and add it to your repertoire of #bodyweightexercises that require no gym, can be done anywhere with a chair or a bench. Nailing chair exercises will literally absolve you from any excuses for not exercising - even on days when you don’t have time for a full workout, squeeze in few reps of any of these exercises as a #microworkout .

Let me know if you find your new favourite from these ideas!

#dailyflex #bodyweightexercises #strengthtraining #gainmuscles #momsintofitness
#momlifekeepingitreal
#multitaskingexercise #compoundmovements #triceps #obliques #glutes #core #30minuteworkout #workfromhomelife #fitafter40 #fitafter50 #perimenopausefitness #perimenopausal #womenspersonaltrainer #torontopersonaltrainer #oneononevirtualpersonaltraining

GREAT THINGS about #chairexercises are that you ca

GREAT THINGS about #chairexercises are that you can do these exercises practically anywhere with a chair or a bench… a classic assortment of #nogymrequired movements that can torch your body and sculpt some serious lean 💪 muscles.

An incline position that a chair offers makes it easier to perform and perfect your planks or push ups or other exercises that get you in a prone (face-down) position.

There are so many options of #resistanceexercise , I will most few more soon! But in the meantime, 𝐬𝐚𝐯𝐞 𝐭𝐡𝐢𝐬 𝐩𝗼𝐬𝐭 so you can try them later on! Let me know your favourites!!

#dailyflex #bodyweightexercises #strengthtraining #gainmuscles #momsintofitness
#momlifekeepingitreal
#multitaskingexercise #compoundmovements #fullbodyworkout #30minuteworkout #workfromhomelife #fitafter40 #fitafter50 #perimenopausefitness #perimenopausal #womenspersonaltrainer #torontopersonaltrainer #oneononevirtualpersonaltraining #hypertrophy #stopsarcopenia

𝐇𝐚𝐩𝐩𝐲 𝐅𝐫𝐢𝐘𝐚𝐲 🎉

𝐇𝐚𝐩𝐩𝐲 𝐅𝐫𝐢𝐘𝐚𝐲 🎉❗️
In Toronto, restaurants are finally reopening for outdoor dining…WHO ELSE IS EXCITED ABOUT THIS AS I AM?!?

As a wife of a restauranteur, I am thrilled, and want everyone to go #supportlocalrestaurants ! AND do so without sabotaging your #weightlossjourney if you are currently on that path! Even if weight loss is not your goal, the following habits will help you marry culinary joy w/health-focused nutrition routine.

1. 𝐂𝐚𝐥𝗼𝐫𝐢𝐜 𝐀𝐜𝐜𝗼𝐮𝐧𝐭𝐢𝐧𝐠. Apply the same principle of saving 💰before a big expenditure. If you’re planning for an epic dine-out feast&booze, tighten your caloric intake during the day. Focus on fresh veggies & protein, watch your carb intake and prioritize yeast-free & high fibre during the day.
2. 𝐒𝐜𝐡𝐞𝐝𝐮𝐥𝐞 𝐚 𝐬𝐭𝐫𝐞𝐧𝐠𝐭𝐡 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐰𝗼𝐫𝐤𝗼𝐮𝐭. 𝐈𝐭 𝐒𝐔𝐏𝐏𝐑𝐄𝐒𝐒𝐄𝐒 𝐭𝐡𝐞 𝐡𝐮𝐧𝐠𝐞𝐫-𝐬𝐭𝐢𝗺𝐮𝐥𝐚𝐭𝐢𝐧𝐠 𝐡𝗼𝐫𝗺𝗼𝐧𝐞 𝐜𝐚𝐥𝐥𝐞𝐝 𝐆𝐑𝐄𝐇𝐋𝐈𝐍 while spiking the peptide YY, which suppresses your appetite. #win
3. DON’T STARVE YOURSELF DURING THE DAY! Such an extreme caloric deficit to justify “pigging out” at a restaurant later simply sets you back on your weight loss journey! I get the allure of carefree gluttonous dining-out esp. after 360 days of no-restaurant life, but if you are trying to cement a sustainable #dietproof eating habit for LIFE, then focus on the QUALITY and TASTE as your motivator, instead of QUANTITY.
3. 𝐏𝐫𝐞𝐞𝗺𝐩𝐭𝐢𝐯𝐞 𝐇𝐲𝐝𝐫𝐚𝐭𝐢𝗼𝐧. All. Day. Long. Drink H2O before every meal & snack. Once at a restaurant, punctuate your chewing & boozing w/ sips of water. Water is nature’s digestion helper and filler-upper!
4. You want a pasta or risotto dish but might exceed your macro amount? Consider ordering a plate & share with your company as an appetizer. Most restaurants serve way more than a sensible single-person’s portion, so sharing it will keep it closer to your macro guideline. Apply the same principle with desserts too.

As a wife of a restauranteur, many thanks in advance everyone for supporting your local hospitality industry! Have an amazing weekend!!

#dailyflex #wellnesstips #happyfriday #patiotime #womenspersonaltrainer

Here’s another on-the-spot cardio blast of a mov

Here’s another on-the-spot cardio blast of a movement that does NOT require any equipment! (Yoga mat optional but choose the floor that won’t give you splinters!🤣)

Here I did a Plank Jacks (the “horizontal Jumping Jacks”!) from a hand plank position but you can also perform this from an elbow plank position as well, which would be a good option for those who have wrist pains with a prolonged hand plank. With this exercise I also added in alternating shoulder taps component for added challenge to my balance and core.

Try doing this for 10 seconds, followed by 10 - 30 seconds of plank hold, rest for the remainder of the minute then repeat the above superset for 3-4 times for a solid cardio blast in between your #resistancetraining circuit training.

“JUST TRYING” is the most important rep, a big step forward in your #fitnessjourney . I’m fit but there are some days I can only do 8 jacks, but there will be days I can do all the sets I planned for! Our fitness, our strength, our progress will never be linear because we are not robots. So just keep trying! 💪

Save this post and give this one a try in between your relaxing by the sun this weekend!

#dailyflex #bodyweightexercises #strengthtraining #gainmuscles #workoutfromhome #momsintofitness
#momlifekeepingitreal
#multitaskingexercise #compoundmovements #plankjacks #core #30minuteworkout #workfromhomelife #fitafter40 #fitafter50 #perimenopausefitness #perimenopausal #womenspersonaltrainer #torontopersonaltrainer #oneononevirtualpersonaltraining #nogym #getoutside

#happyhumpday 🐪Just checking in to see how you’re all doing - however this week is treating you, I hope you are each doing OK!

We each have our awesome days and “meh” days in either mood or stamina, or both. 🤷🏻‍♀️Some days we honestly struggle to put a smile on our face and feel bad about it because we downgrade and write off our feelings as “first world problems” or “I’m just whining/not tough enough” etc.

Please don’t ever let yourself or others downplay or outright ignore your feelings (in your mind or body!). Take time to think and reflect on them because your feelings small or large matter to all aspects of your health. The strong, powerful you will not diminish by acknowledging that you might need some #tlc #selfcareday or one extra #restday - you’re actually being responsible and smart for yourself and, by extension, being responsible for your loved ones and those who rely on you.

I regularly preach all about training your muscles blah blah, but it means nothing if you don’t cement regular habit of #selflove and #selfrespect . As much as we should build our muscle/joint awareness in our training, don’t forget to keep strengthening your connection to your emotions, reactions, and feelings.

Let’s keep going strong, ladies. 𝐖𝐞 𝐠𝗼𝐭 𝐭𝐡𝐢𝐬. 𝐖𝐞 𝐚𝐫𝐞 𝐬𝐭𝐫𝗼𝐧𝐠𝐞𝐫 𝐭𝐡𝐚𝐧 𝐰𝐞 𝐭𝐡𝐢𝐧𝐤. 𝐃𝗼𝐧’𝐭 𝐞𝐯𝐞𝐫 𝐪𝐮𝐢𝐭 𝐛𝐞𝐥𝐢𝐞𝐯𝐢𝐧𝐠 𝐢𝐧 𝐲𝗼𝐮𝐫𝐬𝐞𝐥𝐟!

#dailyflex #dailyreflection #womensupportingwomen #mentalhealth #dontbeafraidofrestday #restispartoftheprogram #torontomoms #torontomompreneur #perimenopausefitness #howtoloveyourself #fitafter40 #fitat50 #midlifejourney #fitnessjourney #momsmentalhealth

Cardio exercises burn calories. Resistance trainin

Cardio exercises burn calories. Resistance training builds lean muscles. 𝐀𝐧𝐝 𝐭𝐡𝐞 𝗺𝗼𝐫𝐞 𝐥𝐞𝐚𝐧 𝗺𝐮𝐬𝐜𝐥𝐞𝐬 𝐲𝗼𝐮𝐫 𝐛𝗼𝐝𝐲 𝐡𝐚𝐬, 𝐲𝗼𝐮𝐫 𝐫𝐞𝐬𝐭𝐢𝐧𝐠 𝗺𝐞𝐭𝐚𝐛𝗼𝐥𝐢𝐬𝗺 𝐢𝐧𝐜𝐫𝐞𝐚𝐬𝐞𝐬, which will then basically make your body into an efficient calorie-burning machine even at rest!

So here are few exercises you can do with dumbbells at home that will build lean muscles all while elevating your heart rate and making your body into a calorie- and fat- burning incinerator for hours afterwards. And unlike steady-rate cardio such as distance running, all it takes is 𝐬𝐡𝗼𝐫𝐭 𝐛𝐮𝐫𝐬𝐭𝐬 of quick-paced compound movements.

While it’s true that cardio exercises generally burn more calories per minute, it doesn’t CONTINUE burning calories post-workout the way strength training would, long after your session is done. (And THIS is why I fell in love with resistance training - reliable weight loss and hypertrophy ROI on my time and effort!). If your goal is weight loss, a sustained caloric burn post-workout is crucial to achieve that caloric deficit needed to shed pounds.

Weight training can be especially important in helping women lose stubborn body fat, with numerous studies showing greater belly fat loss in women who lifted weights as compared to those who just performed cardiovascular exercise.

At Daily Flex, we believe in no more than 30 minutes of well-planned resistance training that trains muscles and elevates your heart rate without pounding on your joints the way running or boot camp- style trainings would. If your goal is transforming your body composition to strong and increasing lean muscle mass while supporting your joint health and bone density, then get curious to lift, push and squeeze!

Save this post, try some later, and 𝐞𝐧𝐣𝗼𝐲 𝐭𝐡𝐞 𝐬𝐢𝐳𝐳𝐥𝐞!

#dailyflex #dumbbellcardio #bodyweightexercises #strengthtraining #gainmuscles #momsintofitness
#momlifekeepingitreal
#multitaskingexercise #compoundmovements #30minuteworkout #workfromhomelife #fitafter40 #fitafter50 #perimenopausefitness #perimenopausal #dumbbellexercise #womenspersonaltrainer #torontopersonaltrainer #oneononevirtualpersonaltraining

THE FIRST LAKE SWIM OF THE SEASON!! Aaaaand the w

THE FIRST LAKE SWIM OF THE SEASON!!

Aaaaand the water is still, um, “crisply refreshing” 🥶 in some spots but grateful for an opportunity to enjoy my favourite #cardio exercise - #swim !

Quadruple-scarred on my legs and post- weight loss saggy belly skin, I’m grateful for *my* bikini body - the one that is going strong, is pain-free, and lets me do so much more now than when I was debilitated with #osteoarthritis and excess weight that was making the pain worse.

Remember, the 𝐬𝐭𝐫𝗼𝐧𝐠𝐞𝐫 𝐚𝐧𝐝 𝐡𝐞𝐚𝐥𝐭𝐡𝐢𝐞𝐫 𝐛𝗼𝐝𝐲 𝐢𝐬 𝐰𝐢𝐭𝐡𝐢𝐧 𝐫𝐞𝐚𝐜𝐡 𝐟𝗼𝐫 𝐚𝐥𝐥 𝗼𝐟 𝐮𝐬. Don’t let anyone tell you that it’s too late. As long as we can get up and move, you CAN build lean muscles even after 40, even as we deal with hormonal imbalances as we enter #perimenopause, and even as we deal with an array of daily demands on our time and stress.

All it takes are 1) your consistency in daily positive habits, 2) smart plan that works your muscles hard without being taxing on your joints, stress and precious time, and 3) 30 minutes, 2-4 times per week.

If you ever want to learn how my clients are hitting their fitness goals and gaining self-direction to pave their #fitnessjourney along the way, feel free to contact me. Link in my bio.

Aight, I’m ready for my third dip in the lake! Enjoy your Sunday and stay well-hydrated when under the sun!!

#dailyflex #sundayfunday #swimday #swimsuit #torontomoms #cottageweekend #midlifefitness #fitafter40 #hypertrophy #strengthtraining #resistancetraining #bodyweighttraining #womenspersonaltrainer #perimenopausefitness #saggyskin #mombod #thisis50 #gostrongnotskinny #mobilityispossibility #momsdayoff

Got SO lucky to be enjoying the most idyllic #rest

Got SO lucky to be enjoying the most idyllic #restday I could ask for!

First kayak of the season. Solitude by the water under the sun and with a bit of breeze. Little winged friend who didn’t want to keave by my side. Signs of life returning after a long winter. #ilovesummer ☀️🏊‍♀️🌻🍉💕

Sure beats my usual kind of rest day in the city - the kind that’s peppered with chores around the house 😂

Whether indoors or out, active or relaxing, wishing you all a 𝕣𝕖𝕨𝕒𝕣𝕕𝕚𝕟𝕘 ℝ𝕖𝕤𝕥 𝔻𝕒𝕪!! And let’s come back to the new week of STRONG TOGETHER!! 💪❤️🙌

#dailyflex #weekendvibes #cottageweekend #ocanada #muskoka #restday #solitude #zenmode #momsrestday #momsalonetime #torontomom #kayak #musclesneedrest

Aaaand WE MADE IT TO THE WEEKEND!! 🎉💪🔥 I

Aaaand WE MADE IT TO THE WEEKEND!! 🎉💪🔥

I hope you all had a great week. I hope you each smashed your goals, large or small. But if the week was more challenging than usual for some of us, heck, awesome for making it through 💪!! Some weeks, we stumble our entire way through, or feel like we just can’t win or get a break...

Some weeks, just “making it through“ is a win and is good enough!

Wishing you a weekend of well-deserved rest, or exciting adventure, or both! Whatever your weekend vibe may be, I hope it will be blessed with many joys and laughters, love and gratitude for the 𝐎𝐧𝐞 𝐒𝐭𝐫𝗼𝐧𝐠 𝐘𝐎𝐔 that work so damn hard all week and every week!!

Personally, I have quite a few wins of my clients this week I have a privilege of celebrating with them! Be it losing another couple of pounds this week, or seeing hypertrophy progress that she can see and feel, or getting enthused about training 3x a week after a long period of sedentary life, and finally nailing that macro balance... LADEIS, YOU ALL ROCK!

#dailyflex #happyfriday #weekend #weekendvibes #madeitthrough #tgif #fitnessinspo #fitnessmotivation #womensupportingwomen #womensfitness #womenspersonaltrainer #grateful #trainsmartnothard #30minutestrengthtraining #30minuteworkout #bodyweightworkout #resistancetraining #perimenopause #fitafter40
#fitat50 #youaregoodenough #gethealthy #getstrong #bonedensity #leanmuscle #torontomom #mompreneur
#shabbatshalom

I ❤️#renegaderows for what it does for my back

I ❤️#renegaderows for what it does for my back muscles! The anti-rotational nature of this exercise also builds your core stability, and strengthens your shoulders too. Yet another one of those time-saving and efficient #compoundexercises to add onto your arsenal of training routine!

Whether perfroming it from the plank- or quadrupled- position, important things to be mindful of are:

1) keep your torso as still as possible. Avoid “yanking up“ the weight to cause your torso to rotate as you’ll see on the second video clip.

2) hands/dbs right below shoulders.

3) Avoid letting your dumbbell touch your boobies - as it probably means you’re doing bicep curls instead of rows. Imagine a string pulling up your elbows about 3“ above your back, and maintain the 90 degree angle of your moving arm.

4) To resist rotation of your torso, keep your chest and hips squared and still, and deliberately squeeze your glutes to support your effort.

Save this post and give them a try! Both versions don’t just work your back, core and shoulders but you will also FEEL your legs and glutes putting in their hard work. And that’s the beauty of training like this - 𝐧𝗼 𝗺𝐮𝐬𝐜𝐥𝐞 𝐠𝐫𝗼𝐮𝐩 𝐥𝐞𝐟𝐭 𝐛𝐞𝐡𝐢𝐧𝐝 𝐟𝗼𝐫 𝐭𝐡𝐞 𝗺𝐚𝐱 𝐑𝐎𝐈 𝗼𝐧 𝐲𝗼𝐮𝐫 𝐭𝐢𝗺𝐞 𝐚𝐧𝐝 𝐞𝐟𝐟𝗼𝐫𝐭!

I only started on my strength/resistance training journey in my mid-40s (I’m now 50) 𝐚𝐟𝐭𝐞𝐫 being diagnosed with bone-on-bone #osteoarthritis thanks to my #hipdysplasia . I was overweight and in tremendous pain. BUT! With a right plan, at your own pace paired with consistency, 𝐲𝗼𝐮 𝐂𝐀𝐍 𝐠𝐞𝐭 𝐬𝐭𝐫𝗼𝐧𝐠𝐞𝐫, 𝐥𝐞𝐚𝐧𝐞𝐫, 𝗺𝗼𝐫𝐞 𝗺𝗼𝐛𝐢𝐥𝐞, 𝐚𝐧𝐝 𝐫𝐞𝐝𝐮𝐜𝐞 𝐩𝐚𝐢𝐧.
So get curious to discover
YOUR strength! The healthier stronger version of you IS within reach!

Not sure how to start your #fitnessjourney ? I could be your GPS. Lets chat! Link in my bio. 💪

#dailyflex #fitnessmotivation #fitnessinspo #letsgetstronger #perimenopausefitness #leanmuscles #bonedensity #hormonebalance #resistancetraining #hypertrophy #weightlosssuccess #fitafter40 #thisis50 #weightlossafter40 #nevertoolate #womensfitnesscoach #midlifewomenrock #midlifewomenfitness #torontomoms #mompreneur

Just checking in and reminding you to not neglect

Just checking in and reminding you to not neglect training your #back and #shoulders!

Back is one of the biggest muscle groups and strength-training it burns calories. Lean muscle mass on your back elevates your resting metabolic rate. And strength- and resistance- training this area will also increase #bonedensity - something women in particular can’t keep ignoring as we enter into #perimenopause and #menopause .

And, because our limbs are attached to our trunk, exercises for your back by default recruit your arms, so training your back will always have extra muscle-sizzling effects on your arms and shoulders.

The stronger back also means a better core engagement and posture. And helps make your tummy appear flatter.

We tend to pay more attention to body parts that we can see in front of us (abs, quads, biceps for instance) but put a dedicated effort in training your back. Stronger back also keep back- and shoulder- pains away, it’s actually a #gamechanger I experienced personally.

If you ever need help figuring out simple, safe yet effective back workout routine, book a consult and two free sessions with me! Apologies in advance that my morning slots are quite busy but I can also avail myself in evenings for your trial sessions - DM me for time and availabilities!!

#dailyflex #back #backmuscles #shoulders #posteriorchain #trainfromhome #nogymrequired #dumbbellworkout #bonehealth #corestability #avoidosteoporosis #vshape #strongback #perimenopausehealth #perimenopausefitness #strongafter40 #fitafter40 #nevertoolate #dontletagestopyou #fitafterhipreplacement #midlifeweightloss #weightloss #weightlossafter40 #thisis50 #virtualoneononefitness #womensfitnesscoach

HAPPY PRIDE MONTH!! Let’s keep fighting for tru

HAPPY PRIDE MONTH!!

Let’s keep fighting for true equality, and fight against bigotry, and keep spreading LOVE.

Let us not just honour our #lgbtq community one month of the year. Keep advocating for everyone’s rights to love freely and accepted as equals globally, every day.

#dailyflex #happypridemonth #pridemonth #loveislove🌈 #torontopride

Here’s some ALL BODYWEIGHT leg exercises you can

Here’s some ALL BODYWEIGHT leg exercises you can do nearly anywhere, as it takes minimal amount of spaces.

As the lockdown measures ease, I started thinking about travelling again, and that got me thinking back to exercises I would do in a small hotel room. While there are hundreds of other awesome bodyweight leg exercises, these are the ones that I gravitate to, whenever I’m stuck with tiny spaces and no access to a gym. Or my narrow space I call my studio!

You don’t need spaces to jump around or spread out to get your leg muscles sizzling! Save this post, try some between your work break as your #microworkout or try all of them as a circuit, aiming for 12 - 20 reps, 1 - 3 sets.

Happy #memorialdayweekend to my friends south of the border! I hope all your week’s off to a powerful and blessed start!

#dailyflex #bodyweightlegs #workoutfromhome #workoutfromanywhere #workoutforsmallspaces #strengthtraining #resistancetraining #hypertrophy #glutes #quads #30minuteworkout #fitafter40 #thisis50 #leanmuscle #musclesafter40 #yourestrongerthanyouthink #nevertoolate #ownyourconfidence #torontomoms #womxn #womenspersonaltrainer #oneononetraining #oneononevirtualpersonaltraining #legday

MY SENTIMENT EXACTLY since I learned about the dis

MY SENTIMENT EXACTLY since I learned about the discovery of the remains of 215 children, some as young as 3, buried unmarked on the site of the former Kamloops Residential school in the British Columbia.

Their lives mattered. They were loved. And torn away from their family. Accountability matters. Acknowledging the suffering that our colonialist past caused on our First Nations sisters and brothers and their children matters. This was a cultural genocide.

As a mom, I cannot even begin to imagine the utter heartbreak of having your child forcibly ripped away from you, and never come back.

I thought I can go on with my days but truthfully, this news has been on my mind all weekend. As a former Catholic school student and recalling how I was taught about residential schools back then (which was not a lot and rife with the word, “assimilation”), I am ashamed of this nation’s murderous history... as much as I also love this country.

My heart goes out to all my First Nations friends. Enough with apologies from the Catholic Church and the government.

#justicebeforehealing #residentialschool #everychildmatters #215children #canada #truthmatters #canadianhistory

Who is as excited about the warming weather and co

Who is as excited about the warming weather and coming SUMMER?! 😎☀️⛱🏊‍♀️💦

When it comes to #outdoorworkouts, which do you prefer? Under the summer heat for a serious sweat party or in the chilly winter that compels you to keep you moving to stay warm?

The “winter” vid is me doing Dumbbell Windmills, which is a great core stabilization exercise that also strengthens your obliques, shoulders and glutes.

The “summer” vid is me doing Single Leg Tricep Dips. This doesn’t just work your triceps but also quite a good burner for our chest, glutes, abs and quads.

Save this post and give either or both of them a try! ANY REPS ARE BETTER THAN NO REP! 💪

Happy Memorial Day Weekend to my American friends and neighbours! Happy Sunday to you all!

#dailyflex #bodyweightexercises #strengthtraining #gainmuscles #momsintofitness
#momlifekeepingitreal
#multitaskingexercise #compoundmovements #triceps #obliques #glutes #core #30minuteworkout #workfromhomelife #fitafter40 #fitafter50 #perimenopausefitness #perimenopausal #dumbbellexercise #womenspersonaltrainer #torontopersonaltrainer #oneononepersonaltraining #inperson #torontomoms #torontomompreneur #virtualoneononefitness

#fbf I was definitely out of my fitness game in th

#fbf I was definitely out of my fitness game in the pic on the LEFT (I think from about 6 -7 yrs ago) and in TREMENDOUS PAIN from bone-on-bone wear on both hips, so it took me some weeks before I worked up to exercising 3-4 times per week (started at twice a week). But I kept at no more than 30 minutes each time - because I knew that was the duration I can commit to.

All you need to do is Move. Flex. Repeat. Do what you enjoy the most, focus on quality reps over arduous duration, eat to fuel and nourish, not to fill up mindlessly.

For myself, my clients and many alike, #resistancetraining #strengthtraining and #hypertrophy -focused exercise regimen offers the most ROI for your time and effort. But to achieve a lifelong #fitnessroutine , the most important factors are 1) whether you enjoy the exercise in which you engage, 2) whether its time requirement is sustainable, 3) whether it is easily accessible and convenient, and 4) whether it’s progressive to keep challenging your muscles and joints. So whatever exercise regimen you choose, keep in mind these four things!!

It took me 3 months of training, 2 - 4 times per week at 30 minutes per session, and re-wiring my brain to accept humanly reasonable food portions to shed my pounds and, more importantly, cementing the active and healthy daily habits. 𝐂𝐡𝐚𝐧𝐠𝐞 𝐢𝐬 𝐭𝐫𝐮𝐥𝐲 𝐩𝗼𝐬𝐬𝐢𝐛𝐥𝐞 𝐞𝐯𝐞𝐧 𝐰𝐡𝐞𝐧 𝐲𝗼𝐮 𝐟𝐞𝐞𝐥 𝗼𝐭𝐡𝐞𝐫𝐰𝐢𝐬𝐞. 𝐈𝐭 𝐭𝐚𝐤𝐞𝐬 𝐰𝗼𝐫𝐤 𝐛𝐮𝐭 𝗺𝗼𝐫𝐞 𝐢𝗺𝐩𝗼𝐫𝐭𝐚𝐧𝐭𝐥𝐲, 𝐲𝗼𝐮’𝐯𝐞 𝐠𝗼𝐭 𝐭𝗼 𝐁𝐄𝐋𝐈𝐄𝐕𝐄.

Just remember that small daily changes can be a #gamechanger for the rest of your life! Commit to the long game, commit to consistency, and when needed, SEEK HELP to step you up the right way. I DARE YOU to embrace a fit lifestyle as an essential ingredient to your well-being and happiness.

If you’re curious to discover what it’s like to work out from home, one-on-one with me via Zoom, give me a DM or visit my website (link in my bio)!

#dailyflex #30minuteworkout #nogymnoproblem #womenshealth #workoutfromhome #perimenopause #perimenopausefitness #fitafter40 #fitterafter40 #fitinmidlife #perimenopausal #agewontstopus #strengthtraining #midlifestrong

Good morning everyone! Here’s me practicing wha

Good morning everyone!

Here’s me practicing what I preach... 𝐇𝐲𝐝𝐫𝐚𝐭𝐞, 𝐡𝐲𝐝𝐫𝐚𝐭𝐞, 𝐡𝐲𝐝𝐫𝐚𝐭𝐞!💦💧

I always have a water glass filled up, and right by my bathroom sink so the first thing in the morning, this glass of water is all ready to serve me right.

Ok so a thermos might be more sanitary I get it! 😅 (who knows what dust or bug might fall into it overnight... Or a cat sticking his paw into it!! 😹). But for me, literally seeing that glass of water waiting for me first thing in the morning reminds me how dehydrated I did get during my sleep.

So, as hard as this part is at times... Glass of water before my first cuppa Java ☕️

Contrary to popular belief, 𝐰𝐚𝐭𝐞𝐫 𝐫𝐞𝐭𝐞𝐧𝐭𝐢𝗼𝐧/𝐛𝐥𝗼𝐚𝐭𝐢𝐧𝐠 𝗼𝐜𝐜𝐮𝐫𝐬 𝐰𝐡𝐞𝐧 𝐰𝐞 𝐚𝐫𝐞 𝐃𝐄𝐇𝐘𝐃𝐑𝐀𝐓𝐄𝐃. Simple reason why? It’s like when we go into an extreme diet “starvation mode“: your body tries to compensate by pooling the water inside the cells with low water concentration. Your body’s effort to counterbalance its dehydration can also slow your digestion. Aaand - in the warm summer season, bloating can get much worse, because the hot weather can cause blood vessels to expand/dilate, thereby allowing fluid to collect in between the organs and tissues. FUN!

It’s an ancient advice, but a frequent water hydration is the easiest step to improve your health. Remember: by the time you feel thirsty in your mouth, you might have already lost 1-2% of your body’s water. Thirst/dehydration is often misinterpreted by our brain as HUNGER SIGNAL when we really aren’t. So leave that water glass around everywhere and hydrate yourself preemptively!!

#dailyflex #30minuteworkout #nogymnoproblem #drinkyourwater #bloating #womenshealth #electrolytes #workoutfromhome #perimenopause #perimenopausefitness #fitafter40 #fitterafter40 #fitinmidlife #perimenopausal #agewontstopus #strengthtraining #midlifestrong #strengthtrainingforwomen #resistancetraining #trainsmartnotlong #trainsmartnothard #torontomoms #momofateenager

THIS ONE 🔥🔥🔥YOUR ABS and also your CHEST

THIS ONE 🔥🔥🔥YOUR ABS and also your CHEST and SHOULDERS! I love #multitasking #compoundexercises - both effective and get the most out of our workout minute!

(PS training under the bright sun without sunglasses will also burn your cornea as I almost did - see my squinting - don’t forget your 😎🕶)

Keep both legs straight and rigid, press down against the floor firmly with the force coming from your core, as you perform a single-arm press.

Give it a try and aim for 8 - 15 reps per side, 1 - 3 sets. Try this one and the other ab exercise I posted under “𝐌𝐲 5 𝐌𝗼𝐬𝐭 𝐄𝐬𝐬𝐞𝐧𝐭𝐢𝐚𝐥 𝐀𝐛 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞 𝐒𝐞𝐫𝐢𝐞𝐬“ that I posted the other day, and let me know your favourites!

PS Don’t ever say “I can’t because...“. Lets change that voice in your head to: “𝐈 𝐜𝐚𝐧 𝐢𝐧 𝐬𝐩𝐢𝐭𝐞 𝗼𝐟...“💪💪💪

I’m a 50-year-old #perimenopausal mom who underwent 2 PAIRS of hip surgeries (most recently in 2018 and 2019) who finally got up and got herself into 𝐬𝐭𝐫𝗼𝐧𝐠, and put an end to the lifetime of yo-yo dieting and battle with weight. We each have our challenges but I know you are stronger than you think - get curious to discover your strength. Do yourself a favour and get moving, and 𝐭𝐫𝐚𝐢𝐧 𝐰𝐢𝐭𝐡 𝐚 𝐩𝐥𝐚𝐧 𝐚𝐧𝐝 𝐩𝐮𝐫𝐩𝗼𝐬𝐞.

I’m always here to help! If you want to book your free consult, go to my bio. No obligation!! 🥰💪

#dailyflex #30minuteworkout #nogymnoproblem #womenshealth #workoutfromhome #perimenopause #perimenopausefitness #fitafter40 #fitterafter40 #fitinmidlife #perimenopausal #agewontstopus #strengthtraining #midlifestrong #strengthtrainingforwomen #resistancetraining #trainsmartnotlong #trainsmartnothard #torontomoms #momofateenager #abexercises #absandshoulders #compoundexercises