Today I Was My Own Personal Trainer

Today at the gym I was my own personal trainer. "But aren't you always, since that's your job?" you ask. The answer is no, I'm not. When I am at the gym I am just an average women there to try her best to motivate and push herself, and not give up. 

I, along with many others I'm sure, often go into the gym not having a plan for what i will do. Most of the time i just wing it. I may do some cardio, then do some work on the cable machine, then some free weights, and probably end off with some stretching and ab work. But generally I don't push myself as hard as i should.

You may be asking why I don't practice what I preach on a regular basis. My answer to that may be the reason why I have hired personal trainers to train me in the past. Or why I am currently attending another instructor's Pilates class on Thursdays. Or why I feel I need to get to the gym to do my workout rather than doing it at home. The answer to that is because I am only human! I will be the first to admit that it's not easy to push yourself beyond your limits. But today I did. 

I started my day off with a nutritious and filling breakfast so I had more than enough energy to get me through my workout. 

Is anyone else loving the ripe pomegranates this time of year!?

Whole grain and granola cereal with yogurt, pomegranates, walnuts, and almond milk

I went into the gym with a plan. And I told myself I would do every single part of that plan. And I am proud to say I did!! I talked myself through every single set. And convinced myself often throughout the workout why I was doing it. Because I would feel so much better after, and because i knew that is how I would get results.  And so I pushed. And pushed. And finished! And the sense of accomplishment I feel now is greater than any other feeling.

Here is what I accomplished today:

30 minutes elliptical intervals
5 minutes dynamic hamstring, quad, hip flexor, and adductor stretches

Superset #1:
Bosu burpee with jump squats onto bosu x20
Curl and press standing on bosu-15 lbs x10
3 sets each

Superset #2: 
Swiss ball jackknives with hands on bench x12
Swiss ball pec flys 15lbs x12
3 sets each

Superset #3: 
Split squat jumps x20
Tricep cable pulldowns 25lbs x15
3 sets each

Superset #4:
Incline leg press 180lbs x10
Push ups x10
3 sets each 

Check out some of my other blog posts for some other great high intensity workouts!! 

You can be your own personal trainer too. You can convince yourself to get to the gym and sweat your ass off. I know you can. And if you feel you are needing more of a challenge than what you're willing to give yourself, then feel free to give me a call!!! I would be more than happy to help you :)

Just remember, exercising is a large part of your health and well being. You owe it to yourself to get your body moving. Ready....go!!! 

Thanks again for reading!!! And have a fabulous weekend!!!!!

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Living My Dream

Living my dream. Just writing those words in the title of this blog brings tears to my eyes. The amount of passion, joy, and fulfillment I feel every time I reflect on my career and how my business has grown over the past few years, is indescribable. There are no words to express how it feels to wake each morning and get excited about going to work. Helping people strive to be the best they can be, and inspiring others to lead a healthy and active lifestyle, is what I love to do, and it is rewarding to say the least.

A few months ago I was presented with an opportunity that would change my career path entirely, for the better of course! When I was approached by the community manager of Kabbage, an online provider of small business loans, and asked to participate in their "Live Your Dream" campaign, I thought this would be the perfect way to reveal my new business venture! But before I delve into that let me give you a brief overview of my experience in my field thus far. 

I graduated from Wilfrid Laurier University in 2008 with a Bachelor's of Arts in Kinesiology and Physical Education and a minor in Psychology. I then worked in a physiotherapy clinic in Stratford for the next 3 years and gained a huge amount of knowledge regarding the human body, chronic pain management, various injuries, and rehabilitation exercises for those injuries. I took this knowledge in 2012 and started my own personal training business working at Anytime Fitness and seeing clients privately in their homes. In January 2013 I realized my true passion was doing in-home sessions and so I left the gym and became registered with the College of Kinesiologists of Ontario. 

My time is now spent as a Registered Kinesiologist travelling from house to house delivering therapeutic fitness programs and rehabilitation exercises. My clients are dedicated, motivated, reliable, and mean more than anything to me. They tell me on a regular basis that I am the highlight of their week, but may I say they are also the highlight of mine. :)

Current job title: "personal trainer with a kinesiological perspective". 

Ok so back to this career changing opportunity. Here it is:

In a matter of months I am going to be opening MY OWN private personal training and fitness studio!!!! This has been my lifelong dream and it's finally happening!! Introducing: FOREVER FIT HEALTH AND FITNESS STUDIO. The name implies that fitness and health should be a lifelong effort, not a short term "health kick" or "fad". This is a mentality that I instill in my clients on a daily basis. 

Am I terrified, nervous, and skeptical? Of course, but I have a motto that I stand by that says: "You can do anything you set your mind to". I know I can do this and am willing to do whatever it takes to make it happen. I am going to continue doing what I love to do, and will now have the luxury of having access to equipment, space, and will be able to see many more people each day!!

So now I know you're probably wondering about some details of this new business venture so here you go. The location will be in Petersburg, Ontario (just minutes from Kitchener-Waterloo) directly across from the historical Bluemoon Restaurant. The opening date is yet to be determined but it will be sooner than you think. The space I am renting consists of two rooms with a total size of 4500 sq/ft (way more than enough room to run, jump, skip, hop, get fit and have fun!!!). Oh and did I mention there will be a smoothie bar offering various types of healthy protein shakes!?

My services will include:

• -          Private/semi-private/couples personal training sessions 
• -          Small group training (6-8 people max)
• -          Biomechanical assessments 
• -          Specialty classes (low back pain, chronic injury management, pilates etc)
• -          Therapeutic exercise program designs
• -          Educational workshops and seminars 

Here is a sneak peak into what's to come in a matter of months! 

This vacant space is currently undergoing renovations and lots of changes!! 

The smoothie bar, change room, and waiting/consultation area

The main entrance/welcome area

Restroom/towel service 

The fitness area: where all the magic happens!! ;)

So there you have it. A dream turned into a reality. Proof that a thought or idea, placed into action, combined with a little planning, and lots of help from others (a huge thank you to my interior designer, financial adviser, graphic designer, landlord, friends, and family, for all the help you have given me so far!!) can quite possibly turn into an (almost) completed project!! 

My advice to you: stay positive, be proactive, set goals, dream big, and be an achiever!!! Again, tears coming to my eyes, and yup, are now rolling down my face. If I can do it, you can do it too. I believe in you just like I believe in myself. 

Thanks so much for reading and for all your support. xo

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Outdoor Bootcamp Style Workout Plan (guaranteed to make you sweat!)

Hi!!! Thanks for joining me here again!! I know it's been so very long since my last post, time totally slipped away from me!

I have been super busy with a BRAND NEW business venture of mine and I can't wait to share the news with you in another post :)

Today I had every intention on hitting the gym before our round of golf this afternoon, but when I woke up and saw how beautiful it was outside I knew I was not about to spend an hour of my morning inside. So I put together a plan in my head for an outdoor workout! Here it is!!

Last weekend at Rivers Edge 

My workout began with a run to the park as my warm up with Molly (~5 minutes)

When I got there I let Molly off leash to roam free and chase after her balls while I got to work!

She loves her balls!!

20 minute workout:

1 lap sprint around the ball diamond field (.25km, ~1 min)
15 push ups
20 jump squats
25 running mountain climbers
30 bicycles
1 lap sprint around the ball diamond field (.25km, ~1 min)
15 push ups
20 split squat jumps
25 side leg raises/side
30 oblique crunches
1 lap sprint around the ball diamond field (.25km, ~1 min)
15 push ups
20 speed skater lunges
25 wide knee mountain climbers
30 sec side plank
1 lap sprint around the ball diamond field (.25km, ~1 min)
15 push ups

By the time I finished I had sprinted 1 km, done 60 push ups, and worked my legs and core hard. I was drenched in sweat and ready for my jog home (1 km, ~5 minutes)

And I am writing this post while riding my stationary bike (additional 30 minutes) and downing some fresh cucumber vitamin water!! Super refreshing!

Total workout time =1 hour :)

Do you prefer to be outdoors when the weather is a perfect 22 degrees and sunny!? What do you like to do for outdoor exercise?

Thanks for reading!!! Stay tuned for my big new business venture announcement! I will also be posting regular updates on the progress on my Facebook Fan Page so be sure to check it out and "like" it!!

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Top 10 Healthy Breakfast Ideas!! (And some recipes too!!)

Hey there!!! Thanks for stopping by!! 

Almost weekly I am asked by clients, friends, and family for healthy breakfast ideas. If you follow me on Facebook you will know that I often post what I am eating for breakfast with the hopes that it will give others ideas and inspire them to also make health conscious morning food choices. Below I have put together My Top 20 Breakfasts (and a few recipes too!!)! Hope you enjoy!!! 

1) Veggie omelette with avocado on whole grain bread with fresh fruit on the side. A well-balanced and nutritious meal guaranteed to give you the energy you need to start your day!

2) Maple Cinnamon Oatmeal

I was in the mood for something different for breakfast so decided to spice up some oatmeal to add nutrients, protein and most importantly flavour. Here is the recipe I used:

Ingredients:
1/3 C rolled oats
2/3 C unsweetened almond milk
A few frozen blackberries, mango pieces and strawberry slices
2 tbsp hemp hearts
1 tbsp cinnamon
1 tsp pure maple syrup

Directions: 
Mix all ingredients together and cook on high in microwave for 3 minutes. Remove, mix well and let stand for 2 minutes. Serve and enjoy. Makes 1 serving 

3) Whole wheat toast with honey, almond butter, sliced banana, topped with hemp hearts and served with orange slices, grapes and a coffee  

4) Special K protein and All Bran Cranberry cereal with mixed fruit and almond milk

5) Vegan blueberry-banana protein pancakes

Ingredients: 

- 1 cup non-dairy milk (I used almond)

- 1 large ripe mashed banana and 1/2c blueberries

- 1 tbsp vanilla extract

- 1/2 cup vanilla vegan and gluten-free protein powder

- 1/2 cup whole wheat flour

- 1 tsp baking soda

- 1 tsp baking powder

- 1 tsp cinnamon 

- sliced bananas, blueberries, walnuts and 1 tbsp real maple syrup for toppings 

Directions:

 Whisk wet ingredients and fruit in a small bowl. In a separate bowl mix all dry ingredients. Add wet ingredients to dry mixture. Heat frying pan with coconut oil over medium heat. Cook pancakes until bubbles show through then flip and cook for an additional 2 minutes (approx). Transfer to plate, add toppings, serve and enjoy!!! Warning: this recipe makes lots of pancakes so if you're only cooking for one or two people I would recommend cutting the recipe in half!

 6) GREEN SMOOTHIE! 

Do you feel low on energy? Try making a GREEN SMOOTHIE! Add 60% green and other vegetables, 40% fruits, honey, (optional) and water to a blender. Blend, drink and feel your energy levels rise!! 

In the GREEN SMOOTHIE pictured below I included: Parsley, cilantro, spinach, banana, strawberries, grapes, chia seeds, hemp hearts, honey and water. Delicious!!! 

Other ingredients you could include are: Kale, mixed greens, romaine lettuce, avocado, apples, berries, celery, broccoli, peppers, carrots, oranges, dandelion greens, mango, kiwi, swiss chard, and cucumber. Google "GREEN SMOOTHIES" for recipe ideas!!


7) Breakfast wrap with fresh fruit. Whole wheat tortilla filled with egg, cheese, coleslaw, fresh salsa and guacamole. Served with a sliced banana, blueberries, and of course a coffee

8) Mexican style egg muffin. Farm fresh egg with low fat cheddar cheese, guacamole, and fresh salsa served on a toasted whole wheat English muffin with orange slices 

9) Egg and guacamole salad with hemp hearts, spinach and tomato on a toasted whole wheat english muffin 

 And last but not least my all time favourite! 

10) Delicious chocolate banana protein smoothie!! 

Recipe: 2 scoops chocolate protein powder, 1 cup unsweetened almond milk, 1 cup water, 1/2 banana, 3 large strawberries (I use frozen fruit), 1 tbsp natural peanut butter, 1 scoop greens+

Blend it all together, serve, and enjoy!!

Well there you have it!!! My Top 10 favourite breakfasts!!! I hope you enjoy them as I did and continue to do!!! 

Please feel free to comment below and tell me if you have made any of these and if you have any other healthy breakfast ideas! 


Thanks again for reading!!! Have a wonderful day!!! :) :) :)

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Christine's 90 minute "little bit of everything" intense workout!

I wanted to write a blog post on my awesome workout tonight but I must start off by saying what a great day I've had so far! I was super productive before going to work in Stratford today! Managed to get some work done from home and then cleaned and tidied my whole place. Then Molly and I got out for a 20 minute brisk walk and then she had a great 45 minute treadmill workout while I did my cleaning. After work I stopped to grab some groceries and was so happy to see what almost everything I wanted to buy was on sale!! P.s. if you are in need of toilet paper Zhers has it on for $6 (regular $17!!)

I also purchased a tropical house plant, and these lovely flowers. I figured if we could not feel Spring outside yet at least I could experience it indoors!! 

This evening ‎I had planned to meet my sister at Goodlife at 5 for a workout and was I ever looking forward to it!! I arrived at 5:15 eager and ready to work hard. I was full if energy and had my whole workout planned out in advance. I find pre planning my workouts helps me motivate myself to work harder. If I know what I should be doing with regards to reps, sets, and weights, I am less likely to skip out on some exercises, do less weight, or quit early on a set. 

Loving life on the elliptical 

I got a call when I got to the gym from my sister saying she was going to be late so I got started with a run. I followed this with the elliptical, weights, and finished with abs. 

Here's what I was able to accomplish in 90 minutes; 

- 15 minute treadmill run ranging from 6.5-8.5 mph ( gradually increased the speed as time progressed)

- 25 minutes on the elliptical at level 14 with forward/backward intervals

Superset 1: seated wide grip cable row x12 70 lbs with narrow grip push ups on bench x12- 2 sets each 

Superset 2: Romanian deadlifts with shoulder press 60 lb barbell 2x 12 each 

Reverse lunges with knee up 2x12/ side 

After this my sister was done her cardio and she joined in with me. She did the first part of the superset while I did the other then we switched.

Superset 3: Burpee, mountain climber/push up, shoulder press x10  (yes it sounds complicated and it is so I included a video of this one. Replace the jump with a shoulder press! ) with 5 lb prone reverse fly (5lbs) and tricep to extension (15 lbs) x12 each- 2 sets total of each of the three exercises 

Roman chair back extensions x30. Why wouldn't I do more of these after doing them last week during our Filthy Fifty workout and not being able to walk for three days after!? :P

I finished off the workout with a very short ab workout. I had plans at 7 this evening so I was a little pressed for time! Nevertheless I did get this done:

20 ab crunches 

20 oblique crunches

20 oblique crunches with knee in 

20 crunches legs in air

20 oblique crunches legs in air

20 bicycle crunches 

20 double leg extensions with reverse crunch 

My friends are here now so I have to go!! Hope you enjoyed this post!! I know I enjoyed the workout and can't wait to do it again! 

Girls night!!! 

HAVE A GREAT EVENING AND WEEK!!! :)

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