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Quick Tips

๐—œ๐—ณ ๐˜†๐—ผ๐˜‚ ๐—ธ๐—ฒ๐—ฒ๐—ฝ ๐—ด๐—ผ๐—ถ๐—ป๐—ด, ๐˜†๐—ผ๐˜‚๐—ฟ ๐—ฒ๐—ณ๐—ณ๐—ผ๐—ฟ๐˜ ๐˜„๐—ถ๐—น๐—น ๐—ธ๐—ฒ๐—ฒ๐—ฝ ๐—ฝ๐—ฎ๐˜†๐—ถ๐—ป๐—ด ๐˜†๐—ผ๐˜‚ ๐—ฏ๐—ฎ๐—ฐ๐—ธ ๐—ต๐—ฎ๐—ป๐—ฑ๐˜€๐—ผ๐—บ๐—ฒ๐—น๐˜†.

Now that my #weightlossjourney is laid to rest peacefully in my history, my fitness routine of late has been motivated by ๐—ท๐—ผ๐˜†.

Joy of feeling stronger after a solid workout.  Joy of greater mobility and sustained energy that keeps me vibrant all day, every day, most of the time.  Joy of my overall body function and composition maintaining her youthfulness. 

This, is smack in the midst of #perimenopause at age 51. 

I so wish the teenager- and young adult- Kaori could see me right now.  I so wish I can tell that desperate-to-be-thin, self-abusing Kaori of the past to stop beating herself up, all day, every day, popping laxatives.

Anyway... To anyone currently on any goal-specific fitness journeys... 

Believe in yourself and keep showing up for yourself, as youโ€™d do for your dearest loved ones.  Doesnโ€™t always have to be โ€œperfect,โ€œ just stay the course.

And once you reach your goal, I hope youโ€™ll keep going for the joy of ๐—ฐ๐—ฒ๐—น๐—ฒ๐—ฏ๐—ฟ๐—ฎ๐˜๐—ถ๐—ป๐—ด ๐˜†๐—ผ๐˜‚๐—ฟ ๐˜€๐˜๐—ฟ๐—ฒ๐—ป๐—ด๐˜๐—ต & ๐˜ƒ๐—ถ๐—ฏ๐—ฟ๐—ฎ๐—ป๐—ฐ๐—ฒ!

P.S. I thought I had pretty awesome back muscles back in 2018-2020 but wow, I surely didnโ€™t expect THIS much progress. ๐Ÿ’ช๐Ÿ’ฏ

P.p.s. Finishing cleaning the kitchen (the last chore of the day) makes me want to flex victoriously ๐Ÿ˜‚

#shehulk #momwithmuscles #thisis51 #fitnessislife #fitnessisalifestyle #30minuteworkout #strengthtrainathome #nogymnoproblem #torontopersonaltrainer #torontomoms #womensfitnesscoach #back #dailyflex
Even with the BEST of efforts and consistencyโ€ฆ s Even with the BEST of efforts and consistencyโ€ฆ sometimes, we all need more help.  I am no exception in spite of my active and healthy lifestyle.  Because our bodies are not linear in their function, neither is hormone balance during perimenopause.

My regular strength training and 90% healthy nutrition and portion choices have been keeping my #perimenopause symptoms few and far between over the past 4 years.  I get those uncomfortable โ€œphantom PMSโ€ symptoms once every 4 -7 months. ๐Ÿ˜‘๐Ÿ˜ซ๐Ÿ˜ฌ

Truly sucks not knowing IF Aunt Flo will come this time around, let alone WHEN.

Acute and random bloating, weight gain of 5 lbs overnight since two weeks ago, and slooooooowโ€ฆmooooooving back crampsโ€ฆ Iโ€™ve been putting up with them patiently butโ€ฆ

Time to get supplements to play supporting role to get my body out of this rut!

Thank goodness @goodnessme_naturalfoodmarket was open early this AM. 

โ€˜Hope everyone is having a splendid Sunday!  Now my errand and sunshine walk are done, onward to more #selfcaresunday ๐ŸŒธโ™ฅ๏ธ๐Ÿ•Šโ˜ฎ๏ธ

#dailyflex #menopause #perimenopausal #supplements #nac #vitex #carnitine #multivitamins
โ€ฆ yep, I too know that feeling. โ€ฆ of asking y โ€ฆ yep, I too know that feeling.

โ€ฆ of asking yourself if youโ€™re crazy to wake up at ungodly hour to get your body trained to get stronger and healthier.

Iโ€™m here to tell you that you are not crazy.

YOU ROCK! ๐Ÿ’ช๐Ÿ”ฅโšก๏ธ

I admit, I hit my snooze button this morning (quite rarely do I do that!). Some days we just might wake up a bit more tired. 

And some days it might be our minds pinning us unmovable like a weighted blanket. 

Butโ€ฆ KUDOS TO YOU for getting up to SLAY the dayโ—๏ธโšก๏ธโšก๏ธโšก๏ธ Lets keep showing up for ourselves because this is one action that you will NEVER regret.

โ€œ๐—ฌ๐—ผ๐˜‚ ๐—ป๐—ฒ๐˜ƒ๐—ฒ๐—ฟ ๐—ต๐—ฎ๐˜ƒ๐—ฒ ๐—ฎ ๐˜„๐—ผ๐—ฟ๐—ธ๐—ผ๐˜‚๐˜ ๐˜†๐—ผ๐˜‚ ๐—ฟ๐—ฒ๐—ด๐—ฟ๐—ฒ๐˜.โ€œ

Keep going strong.

Today might be the day you fly higher, or leap fast forward towards your goals. ๐ŸŽ‰๐Ÿ™Œ

Or today your โ€œwinโ€œ might simply be holding steady and making it through today. ๐Ÿ’™๐Ÿฆ‹๐Ÿค•

However you slay each day, ๐—œ ๐—ฎ๐—บ ๐—ฟ๐—ผ๐—ผ๐˜๐—ถ๐—ป๐—ด ๐—ณ๐—ผ๐—ฟ ๐˜†๐—ผ๐˜‚. โ™ฅ๏ธ

#happyhumpday 
#dailyflex #fitnessmotivation #fitnessinspo #keepshowingup #wakeup #wakeup2slay #holdyourselfaccountable #consistency #positivehabits #getupafteryoufall #keepgoing #dontquit #torontopersonaltrainer #midlifefitness #perimenopause #fitafter40 #weightlossafter40 #torontomoms #morningworkout #mentalhealth
And this is a PERFECT finish to this Motherโ€™s Da And this is a PERFECT finish to this Motherโ€™s Day Sunday:

My hubby making me and Nana homemade pizza with our outdoor wood-burning pizza oven! ๐ŸŽ‰๐Ÿ•#artisanal

And Iโ€™ll get to see mg kiddo for the last couple of hours of this day.

Grateful that my fam and I are lucky to celebrate today.

#dailyflex #happymothersday #dontfearcarbs #ieatcarbs
๐—›๐—ฎ๐—ฝ๐—ฝ๐˜† ๐— ๐—ผ๐˜๐—ต๐—ฒ๐—ฟโ€™๐˜€ ๐——๐—ฎ๐˜† ๐˜๐—ผ ๐—ฎ๐—น๐—น ๐—ฃ๐—ผ๐˜„๐—ฒ๐—ฟ๐—ต๐—ผ๐˜‚๐˜€๐—ฒ ๐—ฆ๐—น๐—ฎ๐˜†๐—ฒ๐—ฟ ๐— ๐—ฎ๐—บ๐—ฎ๐˜€! ๐Ÿ™Œ๐ŸŒธโ™ฅ๏ธ๐Ÿ’ช

To anyone celebraring or being celebrated, I hope youโ€™re all enjoying this weekend!

And THIS is how ๐—œโ€™๐—บ enjoying mine... ๐Ÿฅฐ๐Ÿฅณ๐Ÿคฃ

My feet submerged in a Japanese foot treatment that keeps me on the couch for the next hour.  Planning to  Theragun myself while watching the CNN.  Stocked my table within reach with healthy snacks and a cup of coffee.  Earlier (pic 2) I literally sat alone on the bathroom counter soaking my feet because #solitude sometimes is a precious gift to yourself. ๐Ÿ’

Enjoying a quality #restday and readying myself for another Strong and Powerful New Week with my clients!

#dailyflex #happymothersday #gratefulforbeingamom #blessed #footspa #asianfoottreatment #cantmove #mintyfeet #trainersdayoff #trainersrestday #musclerecovery 
#torontomom #torontomoms #mompreneur
โ€ฆ and the KITCHEN IS CLEAN, the WORK IS DONE! ๐Ÿ™Œ๐Ÿ”ฅ๐Ÿ’ช๐Ÿ”ฅ๐Ÿ™Œ

Was beginning to really feel wee lazy about drying dishes but, nice to end the day with a tidy counter and clean empty sink. 

Rest well everyone to give the LAST PUSH through towards the weekend! 

PS reminiscing back to few short years ago when I couldnโ€™t keep myself standing without a cane to, this, today.  From qualifying for โ€œdisabledโ€ status to todayโ€ฆ recovered and thriving. 

Going to bed with my heart filled with gratitude.  And to everyone who support me here via social media follows and cheers, friends and families and my dear ๐—ฐ๐—น๐—ถ๐—ฒ๐—ป๐˜๐˜€ who trust and allow me to help pave their fitness path forward... I am so privileged to witness your progress and transformation.

๐—ง๐—ต๐—ฎ๐—ป๐—ธ ๐˜†๐—ผ๐˜‚. 
๐Ÿ™๐Ÿ™๐Ÿ™๐Ÿ™๐Ÿ™ 

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#dailyflex #reflection #gratitude #fitnessinspo #celebrateyourwins #torontomom #torontopersonaltrainer #musclemom #thisis51 #50ไปฃๅฅณๆ€ง ๏ผƒใƒžใƒƒใƒใƒง#ๆ›ดๅนดๆœŸ
Happy FriYay Eve Yaโ€™ll! โ€˜Been an interesting Happy FriYay Eve Yaโ€™ll! 

โ€˜Been an interesting day with a couple of early AM training, then a call-back audition via Zoom for my side gig #acting (hence, a rare makeup on a weekday!) thanks to my agency @maxagencyofficial and just finished up with remaining daytime clients, and now, desk work time for my full-time passion, that is my career as a CPT.

Yes this is when I map out how I will help my clients progress towards their goals.  Some might like to say this is when Iโ€™m planning how Iโ€™d torture them in the coming weeks ๐Ÿ˜…๐Ÿคฃ but rest well assured, Iโ€™m only making my clients do what their bodies can doโ€ฆ and THAT, is more often than not, WAY MORE THAN THEY BELIEVE THEMSELVES!

Stoked for my afternoon and evening client trainings coming up!  On that note... Time to get off this phone and back to work.  Have a fabulous day!!

#dailyflex #trainerslife #workoutprograms #customizedtraining #oneononecoaching #morethanjustexercise #workathomelife #zoompersonaltraining #womensfitnesscoach #perimenopausefitness #maxtalent #torontoactor #torontomodel
๐—ก๐—ฒ๐˜ƒ๐—ฒ๐—ฟ ๐˜‚๐—ป๐—ฑ๐—ฒ๐—ฟ๐—ฒ๐˜€๐˜๐—ถ๐—บ๐—ฎ๐˜๐—ฒ ๐˜๐—ต๐—ฒ ๐—ฝ๐—ผ๐˜„๐—ฒ๐—ฟ ๐—ผ๐—ณ ๐—Ÿ๐—œ๐—š๐—›๐—ง
 ๐—ฑ๐˜‚๐—บ๐—ฏ๐—ฏ๐—ฒ๐—น๐—น๐˜€! ๐Ÿ’ช๐Ÿ”ฅ๐Ÿ’ฏ

You think you canโ€™t strengthen muscles and โ€œupโ€ your metabolism with light dumbbells? 

Try these 7 moves as a circuit then let me know.  No gym-bro ego needed to ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ your muscles and incinerate extra body fat!

Almost every client of mine is introduced to these moves within the first few sessions of their Daily Flex program.  ๐—•๐—ฒ๐—ด๐—ถ๐—ป๐—ป๐—ฒ๐—ฟ-๐—ณ๐—ฟ๐—ถ๐—ฒ๐—ป๐—ฑ๐—น๐˜† ๐—ฎ๐—ป๐—ฑ ๐—ฆ๐˜„๐—ฒ๐—ฎ๐˜๐˜† ๐—ฐ๐—ถ๐—ฟ๐—ฐ๐˜‚๐—ถ๐˜ ๐—ณ๐—ผ๐—ฟ ๐—ฎ๐—น๐—น ๐—น๐—ฒ๐˜ƒ๐—ฒ๐—น๐˜€!

This post is about 2 min long because this wordy Yours Truly ๐Ÿ˜…๐Ÿ˜‡ put in ๐˜„๐—ผ๐—ฟ๐—ฑ๐˜† ๐—ฏ๐˜‚๐˜ ๐˜„๐—ผ๐—ฟ๐˜๐—ต๐˜† ๐˜๐—ถ๐—ฝ๐˜€ and you canโ€™t rush quality - with tips or forms! 

Aim for 8-12 reps per exercise, 1-4 sets.

#dailyflex #nogymnoproblem #workoutathome #beginnerfriendly #strengthtrainingforwomen #strengthtrainingforbeginners #perimenopausefitness #30minuteworkout #fitness #fitafter40 #thisis51 #torontomoms #zoompersonaltrainer #oneononefitness #womensfitnesscoach #midlifefitness #proaging #redefineaging #musclesafter40
#restday #weekendvibes #trainersrestday Weekends #restday #weekendvibes #trainersrestday 

Weekends for me meansโ€ฆ

1) blow dried hair ๐Ÿฅณ

2) baggier pants (need to change up after 5 days of leggings!) 

3) yaaay for the #whitesneakers season finally ๐Ÿ™Œ ๐Ÿ‘Ÿ๐Ÿ‘Ÿ๐Ÿ‘Ÿ

4) and of course, noticing morw dirt and stains for me to get down on my hands and knees to clean it up #weekendcleaning 
๐Ÿงน๐Ÿงผ๐Ÿงฝ๐Ÿ˜…

โ€ฆ might as well squeezed in some #bearcrawls while on hands and knees on the floor! 

โ€˜Hope youโ€™re all enjoying a rewarding weekend!! ๐Ÿ™Œ๐Ÿ™Œ๐Ÿ™Œ

#dailyflex #baggyjeans #torontomoms #torontopersonaltrainer #virtualfitnesscoach #thisis51
Heya I hope youโ€™re all doing great! โ€˜Been a po Heya I hope youโ€™re all doing great! โ€˜Been a positively super-busy past few weeks and been slightly off-gridโ€ฆ but missed posting here to keep you inspired! ๐Ÿ’ช๐Ÿ’ฏ๐Ÿ’•

I love ab exercises nowadays but ๐—œ ๐˜‚๐˜€๐—ฒ๐—ฑ ๐˜๐—ผ ๐—ต๐—ฎ๐˜๐—ฒ ๐˜๐—ฟ๐—ฎ๐—ถ๐—ป๐—ถ๐—ป๐—ด ๐—บ๐˜† ๐—ฎ๐—ฏ๐˜€/๐—ฐ๐—ผ๐—ฟ๐—ฒ!  In order to get your abs flatter and the core stronger (for a host of postural and mobility benefits!), ๐˜†๐—ผ๐˜‚ ๐—บ๐˜‚๐˜€๐˜ ๐—ณ๐—ถ๐—ฟ๐˜€๐˜ ๐—น๐—ฒ๐—ฎ๐—ฟ๐—ป ๐—ฐ๐—ผ๐—ฟ๐—ฟ๐—ฒ๐—ฐ๐˜ ๐—ณ๐—ผ๐—ฟ๐—บ๐˜€.

Once you โ€œnailโ€œ correct forms, you will then alleviate one common reason for quitting training your abs: Lower Back Pain. 

Once you mimimize your pain occurance, you can then train your abs ๐˜„๐—ถ๐˜๐—ต ๐—ฐ๐—ผ๐—ป๐˜€๐—ถ๐˜€๐˜๐—ฒ๐—ป๐—ฐ๐˜†. 

And your consistent effort = ๐˜€๐˜๐—ฟ๐—ผ๐—ป๐—ด, ๐—ฐ๐—ต๐—ถ๐˜€๐—ฒ๐—น๐—ฒ๐—ฑ ๐—ฎ๐—ฏ๐˜€ ๐˜๐—ต๐—ฎ๐˜ ๐˜€๐˜‚๐—ฝ๐—ฝ๐—ผ๐—ฟ๐˜ ๐—ต๐—ฒ๐—ฎ๐—น๐˜๐—ต๐˜† ๐—ฝ๐—ผ๐˜€๐˜๐˜‚๐—ฟ๐—ฒ ๐—ฎ๐—ป๐—ฑ ๐—ฒ๐—ณ๐—ณ๐—ฒ๐—ฐ๐˜๐—ถ๐˜ƒ๐—ฒ ๐˜๐—ฟ๐—ฎ๐—ถ๐—ป๐—ถ๐—ป๐—ด! 

Watch with a sound on for my voiceover instructions if reading them might be tedious. 

Let me know if you decide to try any of them and how they feel for you!!

#dailyflex #abs #coreworkout #core #strongback #lowerabsworkout #nogymnoproblem #bodyweighttraining #fullbodyworkout #fitafter40 #weightlossafter40 #fitat50plus #lifeafterhipreplacement #fitafterhipreplacement #totalhipreplacement #virtualpersonaltrainer #oneononefitness #30minuteworkout #zoompersonaltraining
๐—ฆ๐—˜๐—ฅ๐—œ๐—ข๐—จ๐—ฆ๐—Ÿ๐—ฌ ๐—ง๐—›๐—˜ ๐—ฆ๐—˜๐—ฅ๐—œ๐—ข๐—จ๐—ฆ๐—Ÿ๐—ฌ ๐—ง๐—›๐—˜ ๐—•๐—˜๐—ฆ๐—ง ๐—ก๐—˜๐—ช๐—ฆ ๐—ข๐—ก ๐—ง๐—›๐—œ๐—ฆ ๐—š๐—ข๐—ข๐—— ๐—™๐—ฅ๐—œ๐——๐—”๐—ฌ!! ๐Ÿ™Œ๐Ÿ™Œ๐ŸŽŠ๐ŸŽŠ๐Ÿฅณ๐Ÿฅณ๐Ÿ’ฏ๐Ÿ’ฏ๐Ÿ’ช๐Ÿ’ช

I am SO thrilled for my client Ms Gโ€™s #weightlossjourney WINS! 

But her wins go far beyond just numbers...

I absolutely LOVE seeing her body composition changing, her range of motion and endurance increasing, and seeing her showing up to every Daily Flex session via Zoom so vibrantly! 

Sheโ€™s made incredible muscle hypertrophy gains with no more than 4 pairs of dumbbells, a yoga mat, 
and a resistance band (and an occasional medicine ball). #homestrengthtraining ๐—ถ๐˜€ ๐—ฝ๐—ฟ๐—ผ๐˜ƒ๐—ฒ๐—ป ๐—ฒ๐—ณ๐—ณ๐—ฒ๐—ฐ๐˜๐—ถ๐˜ƒ๐—ฒ ๐—ถ๐—ณ ๐—ฑ๐—ผ๐—ป๐—ฒ ๐˜„๐—ถ๐˜๐—ต ๐—ฎ ๐—ฃ๐—Ÿ๐—”๐—ก, ๐—–๐—ข๐—ก๐—ฆ๐—œ๐—ฆ๐—ง๐—˜๐—ก๐—–๐—ฌ ๐—ฎ๐—ป๐—ฑ ๐—ก๐—จ๐—ง๐—ฅ๐—œ๐—ง๐—œ๐—ข๐—ก ๐—˜๐—™๐—™๐—ข๐—ฅ๐—ง.

Like everyone else, her first few weeks of the Daily Flexโ€™s ๐Ÿญ๐Ÿฎ-๐—ช๐—ฒ๐—ฒ๐—ธ ๐—ฆ๐—ต๐—ฟ๐—ฒ๐—ฑ๐—ฑ๐—ถ๐—ป๐—ด ๐—ฅ๐—ฒ๐—ฏ๐—ผ๐—ผ๐˜ wasnโ€™t easy.  Especially when it coincided with Xmas holiday season!  But she pressed on, one rep, one measuring scoop, one lunge and squat at a time... In spite of concerns over old injury and pain point in her shoulder (sheโ€™s gotten SO STRONG, I often forget that she even had them!).

Thank you so much for your trust in my guidance.  And more importantly, for ๐—ฏ๐—ฒ๐—น๐—ถ๐—ฒ๐˜ƒ๐—ถ๐—ป๐—ด ๐—ถ๐—ป ๐˜†๐—ผ๐˜‚๐—ฟ ๐—ผ๐˜„๐—ป ๐—ฝ๐—ผ๐˜„๐—ฒ๐—ฟ ๐˜๐—ผ ๐—ง๐—ฅ๐—”๐—ก๐—ฆ๐—™๐—ข๐—ฅ๐— ! 

#dailyflex #weightloss #weightlossmotivation #weightlossafter40 #thisis50 #fitnessmotivation #powerhousewoman #nogymnoproblem #workoutfromhome #30minuteworkout #strengthtraining #oneononepersonaltraining #zoompersonaltraining #womensfitnesscoach #remotepersonaltrainer #torontomoms
Another Day witnessing Clients ๐—ฆ๐—Ÿ๐—”๐—ฌ ๐—ฎ๐—ป๐—ฑ ๐—ช๐—œ๐—ก ๐Ÿ’ฏ๐Ÿ’ช๐Ÿ™Œ๐Ÿ’ฏ๐Ÿ”ฅ๐Ÿ™Œ

Now the elastic band is out of my hair, freed from my ponytail, and itโ€™s time to relโ€ฆ. 

Uhh, nope. I still got the kitchen to clean up. Oy vey. 

On that note, enough relaxing/procrastinating with sweaty selfies ๐Ÿคฃ

I hope you all had a good day to feel grateful about.  Or to celebrate. Or to feel proud of. 

And if not, I hope whatever sh*tshow you had to put up withโ€ฆ is now over.  We all have those days, and we all take turns dealing with annoyances and crises. 

Rest up, tomorrow is a New Day, New Chances, New Possibilities. 

๐Ÿ’ช๐Ÿ’ช๐Ÿ’ช

(Ooooh Faaaaaaak I have dishes to do now #firstworldproblems )

#dailyflex #youarestrongerthanyouthink #endoftheday #workisdone #timetoshower #nomakeupselfie #sweatyselfie #dontgiveafuck #procrastination
#trainersrestday #sundayvibes #springisintheair #trainersrestday 
#sundayvibes #springisintheair 

Happy Sunday yaโ€™ll!  I hope youโ€™re enjoying the last few hours of this weekend, and getting yourselves psyched for a new week. 

Whether your #fitnessgoal may be...

- to hit your new personal best, however you define that โ€œbest,โ€œ

- to hold steady where you are at, amidst any personal or professional sh*tstorms you have to prioritize and navigate through, 

- to practice healthy and nourishing habits more consistently,
...
Whatever your fitness goals might be, ๐—œโ€™๐—บ ๐—ฆ๐—ผ ๐—ฅ๐—ผ๐—ผ๐˜๐—ถ๐—ป๐—ด ๐—ณ๐—ผ๐—ฟ ๐—ฌ๐—ผ๐˜‚! ๐Ÿ™Œ๐Ÿ’ฏ๐Ÿ’ช

Letโ€™s keep going strong. Letโ€™s welcome the New Week of STRONG!

#fitnessmotivation #healthylifestyle #selfcare #newchance #newweeknewgoals #newweeknewstart #nomakeup #homefacial #torontomoms #trainersdayoff #readytoslay
๐—•๐˜‚๐—ถ๐—น๐—ฑ ๐—ฎ๐—ป๐—ฑ ๐—ฆ๐—ฎ๐˜ƒ๐—ฒ ๐—•๐˜‚๐—ถ๐—น๐—ฑ ๐—ฎ๐—ป๐—ฑ ๐—ฆ๐—ฎ๐˜ƒ๐—ฒ ๐—บ๐˜‚๐˜€๐—ฐ๐—น๐—ฒ๐˜€ ๐—น๐—ถ๐—ธ๐—ฒ ๐˜†๐—ผ๐˜‚ ๐˜„๐—ผ๐—ฟ๐—ธ ๐—ฎ๐—ป๐—ฑ ๐˜€๐—ฎ๐˜ƒ๐—ฒ ๐—ณ๐—ผ๐—ฟ ๐˜†๐—ผ๐˜‚๐—ฟ ๐—ฟ๐—ฒ๐˜๐—ถ๐—ฟ๐—ฒ๐—บ๐—ฒ๐—ป๐˜ ๐—ณ๐˜‚๐—ป๐—ฑ!

Start thinking of muscles as a currency towards your greater mobility, energy, protection against joint pains and injuries, and high resting metabolic rate! ๐Ÿ’ช๐Ÿ’ฏ

๐—ง๐˜‚๐—ฟ๐—ป ๐˜๐—ต๐—ฒ ๐˜€๐—ผ๐˜‚๐—ป๐—ฑ ๐—ผ๐—ป and find out more why you should care about muscles as we get older!

#dailyflex #strongwomen #agestrong #redefineaging #sarcopenia #strengthtraining #moremuscles #agewell #perimenopausefitness #30minuteworkout #zoompersonaltraining #torontomom
#throwbackthursday because I recently went all #m #throwbackthursday 
because I recently went all #mariekondo on my old photos - and came across these pictures of myself, from the early 2000s. 

And the left pic is me just a couple of weeks before my 51st birthday. 

I spent nearly the entire first half of my life hating and punishing my body, but Iโ€™m immensely grateful to how much the same body that I once hated, paid me back handsomely with the body composition I had always wanted and a higher resting metabolic rate that now allows me to enjoy a great variety and volume of foods. 

All it took wasโ€ฆ

โœ… a smart plan to follow, not fad diet 

โœ… going โ€œall-inโ€ on my fitness journey.  No more โ€œIโ€™ll just lose 5-10 lbs to make me feel temporarily okโ€; I took the courage to ๐—ต๐—ผ๐—ป๐—ฒ๐˜€๐˜๐—น๐˜† ๐˜ƒ๐—ถ๐˜€๐˜‚๐—ฎ๐—น๐—ถ๐˜‡๐—ฒ ๐˜๐—ต๐—ฒ ๐—ฏ๐—ผ๐—ฑ๐˜† ๐—œ ๐˜„๐—ฎ๐—ป๐˜๐—ฒ๐—ฑ - in its body composition, mobility, and shape.  And ๐—ธ๐—ฒ๐—ฝ๐˜ ๐—ด๐—ผ๐—ถ๐—ป๐—ด. ๐Ÿ’ช

โœ… replaced my calorie-chasing desperate mindset with some mental toughness to be consistent

โœ… embraced ๐˜€๐˜๐—ฟ๐—ฒ๐—ป๐—ด๐˜๐—ต ๐˜๐—ฟ๐—ฎ๐—ถ๐—ป๐—ถ๐—ป๐—ด 

Just proving to the world that our ๐— ๐—ถ๐—ฑ๐—น๐—ถ๐—ณ๐—ฒ doesnโ€™t have to mean โ€œgoing downhill fastโ€œ. It can be the ๐—ต๐—ฒ๐—ฎ๐—น๐˜๐—ต๐—ถ๐—ฒ๐˜€๐˜ ๐—ฎ๐—ป๐—ฑ ๐˜๐—ต๐—ฒ ๐˜€๐˜๐—ฟ๐—ผ๐—ป๐—ด๐—ฒ๐˜€๐˜ ๐—ฐ๐—ต๐—ฎ๐—ฝ๐˜๐—ฒ๐—ฟ ๐—ผ๐—ณ ๐—ผ๐˜‚๐—ฟ ๐—น๐—ถ๐˜ƒ๐—ฒ๐˜€.

Donโ€™t ever believe your fitness dream is โ€œdoneโ€œ in midlife or in our #perimenopause or #menopause . 
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#beforeandafter 
#fitnesstransformation #dailyflex #redefineaging #weightlossafter40 #midlifewomen #midlifefitness #30minuteworkout #virtualfitnesscoach #womensfitness #thisis51 #51ๆญณ ๏ผƒๆ›ดๅนดๆœŸใ€€#ใƒžใƒƒใƒใƒง
#็ญ‹่‚‰ใฏ่ฃๅˆ‡ใ‚‰ใชใ„ #torontomom #mompreneur
My Thought on the Diet Culture and Body Positivity My Thought on the Diet Culture and Body Positivityโ€ฆ 

Have a listen if you have a minute!

(Ok, 1 minute 14 seconds!!)

#dailyflex 
#bodypositivity 
#bodyresponsibility 
#foodisprescription 
#prescriptionforhealing #undiet #perimenopausefitness #youarenotdoneyet #weightlossafter40 #thisis51 #fitafterhipreplacement #30minuteworkout #virtualfitnesscoach #womensfitness #torontomom
#throwbackthursday #tbt My friends, family, clie #throwbackthursday #tbt 

My friends, family, clients & strangers sometimes blurt out: โ€œI wish I had YOUR body!โ€œ

Very flattering & astounding that I get told this, at age 51.  ๐—ก๐—ผ ๐—ผ๐—ป๐—ฒ ๐—ฒ๐˜ƒ๐—ฒ๐—ฟ ๐˜€๐—ฎ๐—ถ๐—ฑ ๐˜๐—ต๐—ฎ๐˜ ๐˜๐—ผ ๐—บ๐—ฒ ๐—ถ๐—ป ๐—บ๐˜† ๐˜๐—ฒ๐—ฒ๐—ป๐˜€, ๐Ÿฎ๐Ÿฌ๐˜€, ๐Ÿฏ๐Ÿฌ๐˜€ ๐—ผ๐—ฟ ๐Ÿฐ๐Ÿฌ๐˜€.

To anyone who thinks I was โ€œalwaysโ€ svelte or โ€œnever had issues with weightโ€โ€ฆ

And to anyone who feel that you could โ€œnever get (back) into โ€˜shapeโ€™โ€โ€ฆ

๐—œ ๐˜‚๐˜€๐—ฒ๐—ฑ ๐˜๐—ผ ๐—ณ๐—ฒ๐—ฒ๐—น ๐—ต๐—ผ๐—ฝ๐—ฒ๐—น๐—ฒ๐˜€๐˜€, ๐˜๐—ผ๐—ผ, ๐—ณ๐—ฒ๐˜„ ๐˜€๐—ต๐—ผ๐—ฟ๐˜ ๐˜†๐—ฒ๐—ฎ๐—ฟ๐˜€ ๐—ฎ๐—ด๐—ผ.  ๐—œ ๐˜‚๐˜€๐—ฒ๐—ฑ ๐˜๐—ผ ๐—ณ๐—ฒ๐—ฒ๐—น ๐˜๐—ต๐—ฎ๐˜ ๐—ฎ ๐—ฐ๐—ต๐—ฎ๐—ป๐—ฐ๐—ฒ ๐—ณ๐—ผ๐—ฟ ๐—ฎ ๐˜€๐˜ƒ๐—ฒ๐—น๐˜๐—ฒ ๐—ฎ๐—ป๐—ฑ โ€œ๐˜๐—ผ๐—ป๐—ฒ๐—ฑโ€œ ๐—ฏ๐—ผ๐—ฑ๐˜† ๐—œ ๐˜„๐—ฎ๐—ป๐˜๐—ฒ๐—ฑ, ๐˜„๐—ฎ๐˜€ ๐—ด๐—ผ๐—ป๐—ฒ.  ๐—ง๐—ต๐—ฎ๐˜ ๐—œ ๐˜„๐—ฎ๐˜€ ๐˜๐—ผ๐—ผ ๐—น๐—ฎ๐˜๐—ฒ ๐˜๐—ผ ๐—ถ๐—บ๐—ฝ๐—ฟ๐—ผ๐˜ƒ๐—ฒ ๐—บ๐˜† ๐˜€๐˜๐—ฟ๐—ฒ๐—ป๐—ด๐˜๐—ต, ๐—ฏ๐—ผ๐—ฑ๐˜† ๐—ฐ๐—ผ๐—บ๐—ฝ๐—ผ๐˜€๐—ถ๐˜๐—ถ๐—ผ๐—ป ๐—ผ๐—ฟ ๐˜€๐˜๐—ฎ๐—บ๐—ถ๐—ป๐—ฎ.

These pics are both me, few years apart. I was no longer able to run, the only exercise I used to do back then. I had bad osteoarthritis in both hips, ๐—ป๐—ฒ๐—ฒ๐—ฑ๐—ฒ๐—ฑ ๐—ฎ ๐—ฐ๐—ฎ๐—ป๐—ฒ ๐˜๐—ผ ๐˜„๐—ฎ๐—น๐—ธ. Left to my own device, I yo-yo-ed between 140s to close to my 3rd trimester weight which was 170 lbs. 

Please know that, with patience, consistency, right training and a PLAN... 

๐—ฌ๐—ผ๐˜‚ ๐—ฐ๐—ฎ๐—ป ๐˜๐—ฟ๐—ฎ๐—ป๐˜€๐—ณ๐—ผ๐—ฟ๐—บ.
๐—ฌ๐—ผ๐˜‚ ๐—ฐ๐—ฎ๐—ป ๐—ฝ๐—ถ๐˜ƒ๐—ผ๐˜ ๐˜†๐—ผ๐˜‚๐—ฟ ๐—ณ๐—ถ๐˜๐—ป๐—ฒ๐˜€๐˜€ ๐—ณ๐—ผ๐—ฟ๐˜„๐—ฎ๐—ฟ๐—ฑ.
๐—ฌ๐—ผ๐˜‚ ๐—ฐ๐—ฎ๐—ป ๐—ด๐—ฒ๐˜ ๐—บ๐˜‚๐˜€๐—ฐ๐—น๐—ฒ๐˜€ ๐—ฎ๐—ป๐—ฑ ๐—ฑ๐—ฒ๐—ณ๐—ถ๐—ป๐—ถ๐˜๐—ถ๐—ผ๐—ป.

I did NOT do anything complicated.  Started w/ 30 minutes of strength training twice a week, then increased to three after few months, and occasionally 4 times a week. 

I made PEACE with a food scale and a measuring cup. I changed my perception around food portions. Instead of โ€œrestrictive,โ€œ I viewed it as a ๐—ฝ๐—ฟ๐—ฒ๐˜€๐—ฐ๐—ฟ๐—ถ๐—ฝ๐˜๐—ถ๐—ผ๐—ป ๐˜๐—ผ ๐—ต๐—ฒ๐—ฎ๐—น.  Any comfort I once sought from mounds of food & endless sweets... I deliberately chose to seek that comfort elsewhere. (think: longer time playing Candy Crush Saga; or more frequent home facials; or going to sleep earlier.  Eventually - I found my comfort in EXERCISING ๐Ÿ’ชโค๏ธ).

Your journey will be different from mine.  Your challenges are also different from mine. 

Just donโ€™t ever give up.  COMMIT to your goals to make yourself feel better.

Belief in your Possibilities is the Biggest Gift you can give yourself.
I found this mighty flower standing amidst the sno I found this mighty flower standing amidst the snow.  Looks pretty dead, but in spite of having been encased in several feet of snow for months, ๐—ถ๐˜ ๐˜„๐—ฎ๐˜€ ๐˜€๐˜๐—ถ๐—น๐—น ๐˜€๐˜๐—ฎ๐—ป๐—ฑ๐—ถ๐—ป๐—ด. 

And I believe it will flourish again this coming warmer season.  It holds seeds of rebirth, renewal, and will bloom again.

As long as youโ€™re still standing, YOU ARE NOT DONE YET. 

Some days, especially as we get older, many of us might feel like our best days are beyond us. 

If your body is not making you feel goodโ€ฆ

Be it from how it causes pain when you moveโ€ฆ
Or how it sleeps, digestsโ€ฆ
Or how its reflection in the mirror makes you feelโ€ฆ

Itโ€™s easy to feel like we are done. That we are beyond repair.  That weโ€™ll โ€œnever get better.โ€œ But hereโ€™s a thing:

As long as youโ€™re still standing, remember that ๐˜†๐—ผ๐˜‚ ๐˜€๐˜๐—ถ๐—น๐—น ๐—ฝ๐—ผ๐˜€๐˜€๐—ฒ๐˜€๐˜€ ๐˜๐—ต๐—ฒ ๐—ฝ๐—ผ๐˜€๐˜€๐—ถ๐—ฏ๐—ถ๐—น๐—ถ๐˜๐˜† ๐˜๐—ผ ๐—ฟ๐—ฒ๐˜€๐—ฒ๐˜ ๐—ฎ๐—ป๐—ฑ ๐˜๐—ฟ๐—ฎ๐—ป๐˜€๐—ณ๐—ผ๐—ฟ๐—บ.

So donโ€™t ever think youโ€™re done.  ๐—š๐—ถ๐˜ƒ๐—ฒ ๐˜†๐—ผ๐˜‚๐—ฟ๐˜€๐—ฒ๐—น๐—ณ ๐—ฎ ๐—–๐—ต๐—ฎ๐—ป๐—ฐ๐—ฒ. Invest in your possibilities. 

It might feel daunting, it might feel impossible, but ๐˜๐—ต๐—ฒ ๐—บ๐—ผ๐—บ๐—ฒ๐—ป๐˜ ๐˜†๐—ผ๐˜‚ ๐—ด๐—ถ๐˜ƒ๐—ฒ ๐˜๐—ต๐—ฎ๐˜ ๐—ณ๐—ถ๐—ฟ๐˜€๐˜ ๐—ฟ๐—ฒ๐—ฝ ๐—ฎ ๐˜๐—ฟ๐˜†, ๐˜๐—ต๐—ฒ๐˜† ๐—ฏ๐—ฒ๐—ฐ๐—ผ๐—บ๐—ฒ ๐—น๐—ฒ๐˜€๐˜€ ๐—ถ๐—บ๐—ฝ๐—ผ๐˜€๐˜€๐—ถ๐—ฏ๐—น๐—ฒ.
 
A consistent Self-Belief is what we all need every single day.  Practice cementing this, every day, every hour, every minute, with every breath you take.

Happy New Week everyone!

#dailyflex #fitnessinspo #fitnessmotivation #youarestrongerthanyouthink #youarenotdoneyet #perimenopause #fitafter40 #fitafter50 #weightlossafter40 #believeinyourself #selfbelief #strengthtraining #workoutathome #30minuteworkout #torontopersonaltrainer #zoompersonaltraining #womensfitnesscoach #torontomom #torontomoms
๐—›๐—ฎ๐—ฝ๐—ฝ๐˜† ๐—ฆ๐˜‚๐—ป๐—ฑ๐—ฎ๐˜† ๐—ฒ ๐—›๐—ฎ๐—ฝ๐—ฝ๐˜† ๐—ฆ๐˜‚๐—ป๐—ฑ๐—ฎ๐˜† ๐—ฒ๐˜ƒ๐—ฒ๐—ฟ๐˜†๐—ผ๐—ป๐—ฒ!

Spending a weekend up north as my hub and his business co-owner of @antlerkitchenbar tapping and getting the sap lines ready for the #maplesyrup season.  As they are using the only pair of snowshoes for their work, I went for a nice hour walk in search of some wilderness ๐ŸฆŒ ๐Ÿ‡ ๐Ÿฆ‰ but alas, only found their footprints in the snow.  Might not have found what I sought for, but came home  blessed by the crisp winter sun. Nature could well be my church (and my dumbbells, my Commandmants) ๐Ÿ› 

Grateful for a lovelier version of my #sundayrestday when I get to enjoy a moment of solitude in the woods, and then return to a warm cabin to enjoy good food and good company. 

Stoked for the New Week with two new clients paving their new Fitness Journey with Daily Flex!! ๐Ÿ’ช๐Ÿ’ฏ

Wishing you all another splendid New Week of Wins, Joys and Gratitude!
โค๏ธโค๏ธโค๏ธ

๐Ÿ‡บ๐Ÿ‡ฆ๐Ÿ‡บ๐Ÿ‡ฆ๐Ÿ‡บ๐Ÿ‡ฆ

#dailyflex #sundayrestday #activerestday #muskoka #winterinmuskoka #solitude #wildernessculture #maplesyrup #springiscoming #trainersrestday #restandrecover #nonexerciseactivitythermogenesis
Delivery This Morning from @switchgrocery ๐Ÿ™Œ๐Ÿ™Œ Delivery This Morning from @switchgrocery ๐Ÿ™Œ๐Ÿ™Œ๐Ÿ™Œ๐Ÿ™Œ

Iโ€™m super-stoked to try these low-carb, high protein goodies but I am particularly intrigued by @noyolking @muskokamornings ๐Ÿญ๐Ÿฌ๐Ÿฌ% ๐—˜๐—ด๐—ด ๐—ช๐—ต๐—ถ๐˜๐—ฒ ๐—ฃ๐—ฟ๐—ผ๐˜๐—ฒ๐—ถ๐—ป ๐—ฃ๐—ผ๐˜„๐—ฑ๐—ฒ๐—ฟ! 

I want to try making that egg white bread I saw the other day - I am not much of a baker but do stay tuned on the result and taste, as I will try making it look #instaworthy ! 

Happy Saturday everyone! 

#dailyflex #healthiereating #8020rule #shoplocal #supportlocalbusiness #supportwomenownedbusinesses #torontopersonaltrainer #torontomoms #mompreneur

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