Thursday, 31 December 2015

I still remember the days I prayed for the things I have now


As I reflect on the amazing year that was 2015 and the many blessings it brought me and my family, I cannot celebrate with toasting to each and every one of you who helped me along the way! Your support, encouragement, hugs, and love did not go unnoticed and Fit Your Life's first year of successes would not be the same without you. Thank you!

In January 2015, Fit Your Life officially began by offering one prenatal and one postpartum fitness seminar as a way of testing the waters of interest for these types of fitness classes in Edmonton. I was humbled by the wonderful response and a short while later, my first Mom & Me Fit and Prenatal Fit classes were filling up! We moved Mom & Me Fit outdoors for the summer and although we had to duck under picnic shelters a few times, we were very lucky with the weather! Prenatal Fit has continued to be strong and Fit Your Life has had 15 babies born to clients of this class already! Amazing! In August and September, Fit Bootcamp | Sweat for a Cause raised $700 and much awareness for the Lois Hole Hospital for Women's Perinatal Bereavement Program to support families going through unbearable loss. We also teamed up with Fitset to offer a free Parent & Tot -style class as a part of their Fit for Fall campaign with Kingsway Mall! Fit Your Life's fall and winter sessions continued to evolve with growing demand as we found new locations and said farewell to outgrown spaces. 

My heart is grateful for each of you who have trusted me to be a part of your fitness journey and I feel blessed to have met many amazing women this past year! As I look forward to 2016, I am excited for the possibilities, the plans, and to be continually inspired by you! 

From every piece of me, thank you and happy new year! May 2016 bring you health, happiness, and many hugs!

xox, 
Kellie


Saturday, 26 December 2015

Babywearing Blend!

As mothers, we do our best to find balance. A little time for ourselves and a lot of time for everyone else. Sneaking in a 10, 20, or even 30 minute sweat session some days can be really tough. On days that our Littles need a little extra love or just want to join in the fun, strap on your cutie and move your body! 

This full body routine was inspired by a workout created by one of my amazing Mom & Me Fit clients! She enjoyed the workouts posted on my blog and also uses the Seconds Pro app (where I email my clients the workouts and it plugs right into their interval timer!!), but needed to make modifications for times where her sweet girl needed those snuggles! More often than not, she falls asleep while her Mama is working out. Mom win?? I think so!!

This routine is also great if you are pregnant, as you have a built-in-babywearing system! 



What you will need:
- a structured carrier (ErgoBaby, LittleLife, etc) is recommended as it ensures the best spine and body positions for both you and baby!
- a set of light (3-5lbs) and a set of heavy (5-10lbs) weights!
- optional: Seconds Pro app and I can send you the workout on your interval timer!


Babywearing Blend
You can warm-up by doing 5-10 minutes walking up and down whatever stairs you have available. if no stairs, walking lunges are also an option! Many babies will fall asleep during this set!
45 seconds per exercise | 2 full rounds

  1. Sumo Squats
  2. Weighted Jab-Cross | light weights
  3. Curtsy Lunge with Lateral Raises | light weights
  4. Alternating Forward Lunges with Biceps Curls | heavy weights
  5. Arnie Press from Tippy Toes
  6. Deep Squat Pulse
  7. Triceps Extensions | heavy weights
  8. Alternating Reverse Lunges
1 minute break and repeat!


Exercise descriptions:

Sumo Squat | Start with feet wider than hip width and feet out-turned. Bend knees to lower booty back and behind. Keep your knees over your ankles and chest high. With wide stance, you should be able to lower to 90 degree bend at knees. Return to standing. Repeat.

Weighted Jab-Cross | From a standing position, have left foot slightly staggered in front of the right. Bring weights near face, with elbows pointed down. "Punch" left hand out, then simultaneously, the right hand. Switch stance after 5 reps. Repeat. 


Curtsy Lunge with Lateral Raise | Begin with feet hip width apart and one light weight in each hand. Step your right foot behind your left. Keep left foot on floor while right foot balances on the ball of the foot to bend both knees into a curtsy. As you return to standing, lift straight arms away from the sides of your body by using your shoulders. Keep a slight bend in the elbows. Lower arms and repeat lunge on left leg. Continue to alternate. 

Alternating Forward Lunges with Biceps Curls | Standing with feet hip width apart and one dumbbell in each hand step one foot 3-4 feet forward. Bend through both knees to achieve 90 degree angles (or close to) in each. Press through front heel to bring back leg to starting position. Perform a biceps curl by bending elbows to bring dumbbells towards shoulders. Repeat other side. 


Arnie Press from Tippy Toes | Begin with feet hip distance apart and raise up onto your tippy toes. Hold a dumbbell in each hand. Bring dumbbells up towards face with bent elbows. Palms facing each other. elbows bent. 'Open' arms away from each other, keeping 90 degree bend at elbows. Press dumbbells to meet above head. Lower in reverse order. Repeat.  


Deep Squat Pulse | Start with feet just slightly wider than hip width and feet on "train tracks" (straight back and forth). Bend knees to lower booty back and behind. Keep your knees over your ankles and chest high. Hold at your limit and pulse ever-so-gently. Continue for entire time, or take a quick break when needed and come back to position. 


Triceps Extensions | From a standing position, hold one or both dumbbells between your palms and above your head. Elbows should be facing forward. Bend through elbows to lower resistance behind your head. Press through your hands to lift the weight back over your head. Keep core engaged through the entire movement to not arch through your back. Repeat. 


Alternating Reverse Lunges | From a standing position, step one foot behind you 3-4 feet. Bend through both knees to achieve ninety degree angles (or close to) in each. Press through front heel to bring back leg to starting position. Repeat other side. Continue to alternate while keeping chest upright.

Monday, 21 December 2015

The 12 Moves of Christmas

How is your week going? I hope that you are taking some time to relax and enjoy the calmness among the hustle and take in the beauty of the snow! 

Our second at-home workout of this lovely Christmas break is a little more intense in that you must (and you will!) push through as many repetitions as possible in one minute, with little to no break in between exercises. You will rest once all 12 exercises are complete before you repeat! Make sure that you complete the warm-up and the core! Yes, you recognize the exercises (and fun names!) from the Gingerbread Cookie Arms & Core, but I guarantee it will be a completely different experience than Tabata style!

This is a great full body workout that requires no equipment (prenatal version requires either dumbbells or other weighted object) so you can do this workout anywhere this holiday season! Prenatal modifications are in this colour!

Ready?? Let's do this!! Once again, if you use Seconds Pro and want me to send you this workout to plug directly into your app, just send me an email at kellie.fityourlife@gmail.com and I would be happy to do that for you!




Hot Chocolate Warm-Up | 30 seconds each | 2 sets
  1. Jolly Jacks | Jumping Jacks | Walking Jacks
  2. Chimney Climbers | Mountain Climbers | Walking and/or incline

Santa’s Circuit | 1 minute each | 2 sets
  1. Snow Plows | Push Ups Kneeling or incline push-ups
  2. Tinsel Twists | Bicycle Crunches OR Gingerman Guns | Arnie Press
  3. Jolly Jacks | Jumping Jacks | Walking Jacks 
  4. Nutcracker | Army Crawl | Kneeling Army Crawl
  5. Tree Trimmers | Jump Lunges Alternating Reverse Lunges
  6. Christmas Tree | Side Plank
  7. Chimney Climbers | Mountain Climbers Walking and/or incline
  8. Flying Sleigh | Superman Back Extensions OR Shrinking Elf | Kneeling Up-Downs
  9. Jingle Bell Jumps | Burpies Walking Burpies 
  10. Reindeer Runs | High Knees Walking High Knees 
  11. Christmas Tree Push Ups | Dolphin Push Ups
  12. Cookie Crunches | Full Sit Ups OR Reindeer Kicks | Butt Blasters

Bowl Full of Jelly| 30 seconds each | 2 rounds 
  1. Tinsel Toes | Toe Touches 
  2. Elf Kicks | Small Scissor Kicks 
  3. Snow Angels | Starfish Crunch 
  4. Sleigh Ride | V-Sit Hold
OR

Prenatal Bowl Full of Jelly | 30 seconds each | 2 rounds 
  1. Reindeer Crunches | Cat Cow 
  2. Flying Sleigh | Kneeling Extensions (opposite abduction right arm/left leg) 
  3. Flying Sleigh | Kneeling Extensions (opposite abduction left arm/right leg) 
  4. Reindeer Kicks | Butt Blasters
Enjoy!


Make sure to check here for our Winter 2016 fitness class schedule!
Offering Prenatal FitFit Bootcamp, and Mom & Me Fit in Edmonton!!

From the bottom of my heart, I would like to wish you and your loved ones a very Merry Christmas and a health-filled new year! xoxox

Wednesday, 16 December 2015

My favourite prenatal workouts!

Pregnancy is such a special time, as you grow a new life inside your body. Both you and your child are constantly changing during each stage of development. Being pregnant is natural for a woman - it’s one of the most beautiful things that your body is made to do. Yet, when it comes to engaging in physical activity and exercise during pregnancy, many women are unsure what they can or should be doing. Some worry they might harm the baby or injure themselves while exercising. These concerns are only natural. But, thankfully, the human body is designed to move and pregnant bodies are no different. Read my entire article here!



Now that you understand the benefits of staying active and exercising throughout your pregnancy, where do you start? Begin with your health care provider's consent. Whether you see a obstetrician, family physician, or midwife discuss the activities you already do or are interested in during your pregnancy. Once you are cleared for exercise...we can have some fun!

I love working out at home! Pulling out my exercise mat, my weights, turning on the news or favourite TV show, and sneaking in a 15-20 minute workout in the morning before my Little is awake or while she plays beside me! Therefore, I have compiled my favourite prenatal fitness routines for you to complete at home or bring with you to your gym! Some of these workouts are prenatal specific and other offer modifications of typical exercises.


Booty Burner | lower body 

Rock That Baby | full body

Arm Burner | upper body workout 

Gingerbread Cookie Arms & Core | my Christmas-themed upper body and core routine

Full Body BOSU | full body with lots of balancing


Starting something new can be intimidating! That is why registering for a Prenatal Fit class with Fit Your Life is a great way to gain confidence in moving your body through exercise as it changes with baby's growth. Since this class is currently only offered once per week, I offer tips on how to modify your other workouts or fitness classes. Getting into healthy habits now will help you continue your regular exercise after baby comes and it is safe to do so. 


Congratulations on your pregnancy! If you have any questions about prenatal fitness classes offered in Edmonton, Alberta please do not hesitate to contact me! I would love to hear from you! 

xox
kellie

Sunday, 13 December 2015

Gingerbread Cookie Arms & Core

During our final week of fitness classes for 2015, we spiced things up with Christmas themed workouts along to Christmas tunes! We sweat, smiled, laughed, and hugged as we wished each other all the best during the holiday season. 

I promised these lovely ladies that I would post one new workout per week during our Christmas break to keep them motivated to move their bodies and continue to incorporate the healthy habits they have developed over the past weeks! 

All you need for this Gingerbread Cookie Arms & Core workout is your exercise mat and an interval timer! I love the Seconds Pro app and share all my interval workouts with my clients this way. The prenatal modifications are in this colour!

Here we go...

Hot Chocolate Warm-Up
| 30 seconds each | 2 sets 
  1. Jolly Jacks | Jumping Jacks | Walking Jacks 
  2. Chimney Climbers | Mountain Climbers | Walking and/or incline


Tabata | 20 seconds work & 10 seconds rest | 4 rounds per set

Little Black Dress

  1. Snow Plows | Push Ups | Kneeling or incline push-ups
  2. Tinsel Twists | Bicycle Crunches OR Gingerman Guns | Arnie Press
Christmas Cookie Burner
  1. Nutcracker | Army Crawl | Kneeling Army Crawl
  2. Jingle Bell Jumps | Burpies | Walking Burpies
Festive Cheer
  1. Reindeer Runs | High Knees | Walking High Knees 
  2. Tree Trimmers | Jump Lunges | Alternating Reverse Lunges
Santa's Helper
  1. Flying Sleigh | Superman Back Extensions OR Shrinking Elf | Kneeling Up-Downs
  2. Christmas Tree | Side Plank 
Holly Jolly
  1. Christmas Tree Push Ups | Dolphin Push Ups 
  2. Cookie Crunches | Full Sit Ups OR Reindeer Kicks | Butt Blasters


Bowl Full of Jelly
| 30 seconds each | 2 rounds
  1. Tinsel Toes | Toe Touches 
  2. Elf Kicks | Small Scissor Kicks 
  3. Snow Angels | Starfish Crunch 
  4. Sleigh Ride | V-Sit Hold
OR

Prenatal Bowl Full of Jelly | 30 seconds each | 2 rounds

  1. Reindeer Crunches | Cat Cow 
  2. Flying Sleigh | Kneeling Extensions (opposite abduction right arm/left leg) 
  3. Flying Sleigh | Kneeling Extensions (opposite abduction left arm/right leg) 
  4. Reindeer Kicks | Butt Blasters
Enjoy!


Make sure to check here for our Winter 2016 fitness class schedule!
Offering Prenatal Fit, Fit Bootcamp, and Mom & Me Fit in Edmonton!!

Wednesday, 9 December 2015

Fit Bootcamp | Coming to Edmonton January 2016!

Ever since this summer when I offered four consecutive weeks of Fit Bootcamp | Sweat for a Cause fundraiser fitness classes there has been an increased demand for Fit Your Life to open a "regular" fitness class. As most of you know you, I specialize in prenatal and postnatal fitness, however have taught women's fitness classes for 10 years! We finally found a space that works and let me tell you... it is gorgeous! I know that is not why you join a fitness class, but a nice view outside picture windows doesn't hurt when you are in the middle of one minute of burpies!


Fit Bootcamp is a women's only bootcamp-style fitness class, for women of every stage of life! This class strengthens and tones by working the entire body in a fun and energetic atmosphere! Whether you are new to your fitness journey or looking to reconnect with your body postpartum (but want to leave the Littles at home), this class will challenge you physically, while increasing your self-confidence and overall feeling of well-being.

This class will be held indoors until at least April and registration is in six week sessions! We start January 4 at 6pm! What a perfect way to start your goals for 2016! Included in all Fit Your Life classes is the extra support you need to create, adapt, or maintain a healthy lifestyle. I offer weekly challenges, emails, Facebook group, and pre-workout discussions to keep you accountable while providing tips to incorporate into your everyday life.

Full details on the class can be found here!

Registration can be done online here!

If you have any questions, please do not hesitate to email or call me. I look forward to hearing from you and sweating with you in 2016!

​xox
kellie



Monday, 7 December 2015

Holiday Tips to Stay on Track

Staying on track through the holidays can be tough! With tempting treats and delicious meals, it can be easy to become side tracked and forget our goals. Not wanting to ruin your hard-earned results over Christmas does not mean that you cannot still enjoy some holiday favorites! 


Here are some tips and tricks to stay fit and not feel any food-guilt over the holidays:


Bring a side dish of your own! Offer to the host that you bring a side dish to accompany their meal. Not only are you helping them out with less to cook, but you are offering your family and friends a delicious and nutritious recipe!

Use a smaller plate. Sometimes, we do not have choice of what will be served, and we do not have a way to bring our own healthy recipe. By choosing to use a smaller plate, you will eat less and still enjoy all of the delicious food provided for you!

Sample, do not indulge. Around the holidays, we are surrounded by cookies, cakes, and all types of delicious treats. So, instead of indulging and regretting those excess calories later on, sample what you would like your taste buds to try! Eating your 'sample' slowly will allow you to fully enjoy its flavours!  

Wait 10-15 minutes before going up for a second serving. Enjoy conversation with family and friends while you allow your first serving digest. If, after this time, there are still a few items you would like more of, then go ahead. This way your tummy will feel more full and prevent you from becoming stuffed with extra calories! Also, drinking a big glass of water in this time will help you decide whether you are actually still hungry or just thirsty!

Don't drink your calories! Did you know that one glass of rum & eggnog can equal the same amount of calories as a fast food burger? Enjoy some holiday cheer, if you choose, but make sure not to overindulge! Find hot & healthy holiday drinks here! Here are other holiday drink options for you and your guests!


Bring your workout with you! There is never an excuse for not working out over the holidays. With a variety of workouts and exercises to do with little or no equipment, an intense 15-20 minute workout should never be forgotten! OR even better, grab your family and friends for some outdoor activities: skating, walking, and building snowmen are all great ways to have fun and burn some calories! 


Find great ways to stay active throughout the winter months here!
Keep an eye out for my next post ... a quick, intense, no equipment workout that will have you sweating!

I hope these tips help you stay with your fitness goals and to continue to be a healthy role model for those around you!

Merry Christmas!!

Monday, 30 November 2015

Winter Fitness Classes in Edmonton!!


January is the perfect time to recommit to your health by registering for a fitness program that will keep you motivated through the cold and dark winter months in our beautiful northern city! Fit Your Life offers fitness classes for women of all stages of life and will challenge you to be the healthiest version of yourself in 2016! Come check out our prenatal-specific, postnatal baby-friendly, and women's only bootcamp-style classes!

By registering for one of our Mom & Me Fit, Prenatal Fit, or Fit Bootcamp sessions, you are treating yourself to six weeks of fun & sweaty workouts, motivating emails, weekly challenges, and meeting some beautiful and likeminded women! For more details on the classes, click links attached to each class name above. 

Get ready women of Edmonton! 2016 is going to be amazing!!

Pricing:
6-week session = $85 (one class per week)
Double-up = $150 (pair up any two classes per week!)


Wednesday, 18 November 2015

Being active while pregnant - The benefits for you and your baby


Pregnancy is such a special time, as you grow a new life inside your body. Both you and your child are constantly changing during each stage of development. Being pregnant is natural for a woman - it’s one of the most beautiful things that your body is made to do. Yet, when it comes to engaging in physical activity and exercise during pregnancy, many women are unsure what they can or should be doing. Some worry they might harm the baby or injure themselves while exercising. These concerns are only natural. But, thankfully, the human body is designed to move and pregnant bodies are no different.

Prenatal fitness specialists can offer fun, safe and effective exercise routines - tailored to meet your specific needs. These professionals will modify exercises for you, throughout each trimester, as baby grows and shifts in your body.

In uncomplicated pregnancies, women are encouraged to participate in physical activity – even if they don’t have a previous fitness routine. Regardless of your fitness level before becoming pregnant, there is never a better time for you to commit to your own health.

The benefits of staying physically active throughout pregnancy – for you and your baby – are incredible.


My top 5 reasons for staying active while pregnant :

1. Improved mental and emotional preparation for giving birth

Increased psychological and emotional health during pregnancy and into the postpartum period are huge benefits of staying active throughout your pregnancy.

Thinking of labour and birth often brings on feelings of fear and doubt for many women. Why? Perhaps they doubt in their body’s ability or are scared of things they’ve heard, read, or previously experienced.

Imagine you registered for a marathon nine months from today. What if you never laced up your running shoes and went for a run in those nine months leading up to the race. How prepared would you feel? Of course you would have feelings of self-doubt and fear. You wouldn’t feel ready. Labour is one of the most emotionally demanding days of your life!

Although there are certain elements of childbirth that are beyond your control, there is no doubt that exercise, breathing, and visualization techniques develop confidence in your body’s ability, which can decrease or eliminate fear and doubt.

2. Better physical preparation for and recovery from delivery

Learning how to properly engage through the core and pelvic floor are some of the most important exercises you can focus on during pregnancy. These muscles help you in the pushing stages of labour. Full-body toning routines throughout your pregnancy will assist you in achieving a deeper mind-body connection. This gives you the ability to move intentionally through labour and to use the positions that work best for you. Also, challenging your cardiovascular system during your pregnancy by safely increasing your heart rate during a workout, will enhance your physical stamina. Whether you have a vaginal, assisted (forceps or vacuum) or a caesarean birth, having a fit pregnant body with a well-trained core will help you have a more comfortable and quicker postpartum recovery.

No matter your vision for your child’s birth, having a strong body and mind will benefit your stamina, strength, mindset, and self-confidence.

 3. Enhanced health for you during pregnancy

Physical activity can prevent and relieve aches and pains during your pregnancy, including low back pain, which is the most common physical complaint during pregnancy.  A regular fitness routine improves your circulation, posture, and balance, which in turn prevents and alleviates restless legs, swelling, fluid retention, leg cramps, and varicose veins. Daily exertion on cardiovascular and musculoskeletal systems promotes deeper sleep and will help you be more rested. Physical activity also decreases the risk for complications associated with pregnancy, such as gestational diabetes, preeclampsia, and excess gestational weight gain. As I mentioned in #2, challenging your body through safe and effective physical activity also prepares you for labour and childbirth.

 4. Healthy habits during pregnancy carry into motherhood and promote healthy families

Being active and making the commitment to yourself is very important for psychological and physical health, especially in the postpartum period. Studies also show that active mothers give birth to babies of healthier weight and body composition.
Developing and nurturing active habits during pregnancy will encourage you to move, when it is safe, after your baby is born. Your postpartum recovery will be quicker and you will enjoy the benefits of postpartum exercise sooner!

Also, if you’re fit during pregnancy, you’re more likely to become a fit mother, an active role model and inspiration to your baby, family and everyone around you!

 5. Because your healthcare provider says so

The Society of Obstetricians and Gynecologists of Canada and the Canadian Society of Exercise Physiology published guidelines for exercise during pregnancy and postpartum. In uncomplicated pregnancies, healthcare providers encourage safe and effective fitness routines. As mentioned earlier, a fitness professional who specializes in pregnancy is able to provide you with exercises that will provide you with all the benefits listed above.

Prenatal Fitness Recommendations
- cardiovascular exercise 3-4 days/week (15-30 minutes per session)
- muscular endurance exercise 2-3 days/week (2-3 sets of 10-15 reps for 5-10 exercises)
- flexibility and pelvic floor exercise most days of the week

Keep in mind that the recommendations listed above are guidelines. If that seems like too much at first, begin with once per week, and you will enjoy the benefits immediately! Then, as you feel more comfortable and make the time, you can increase your physical activity.

Consult your physician
Talk to your healthcare provider about introducing a fitness routine, first. If they advise you against physical activity during your pregnancy, please follow this recommendation.


About the author
Kellie is a Registered Nurse, in Labour and Delivery, a Certified Exercise Physiologist, a Pre- and Postnatal Fitness Specialist, and a new mom. She has worked in the fitness industry since 2006, training women in all stages of life. In 2015, Kellie started Fit Your Life, which offers prenatal and postpartum fitness classes tailored to helping women during this special time in their lives.

Kellie, her husband, and their young daughter enjoy being active as a family - running, hiking, working out, practicing yoga, skiing, and biking. Kellie’s passion for prenatal exercise increased during her own pregnancy, as she enjoyed being physically active right up until the day her baby was born. Her recovery from caesarean birth was comfortable, thanks to her prenatal workouts, and she was back into her fitness routine quickly! Kellie strives to inspire others to make their health a priority and enjoy the journey towards the happiest and healthiest version of themselves. Visit Kellie at www.fityourlifefitness.ca and follow her on Facebook at www.facebook.com/fityourlifefitness and let her help you Fit Your Life! 

Sunday, 15 November 2015

How to stay fit during cold winter months

With the cold winter months approaching, the thought of staying active and keeping fit can be daunting. The good news is that just because we live in a country that has beautifully snowy winters, it does not mean that our health journey needs to suffer. 

Why wait until January first for a New Year’s resolution? Start today with these winter active tips!


1) Try a new fitness class! This can be the perfect way to learn new exercises in a warm environment. There are many boutique studios in Edmonton that offer a fun variety of workouts: The Surf Studio, SpinUnity, Barre Body Studio, Sculpt Barre, Bliss YogaSpa, YogaLife Studios, and of course, Fit Your Life to name a few. Also check out Fitset, which allows you to workout all over the city for one monthly membership! 




2) Get outside! There are so many options to get sweaty while enjoying the fresh air. Winter hiking, cross-country skiing, skating, downhill skiing, and snowshoeing are great examples. An added bonus is to find an activity in which the whole family can participate! By getting your spouse and/or children involved you are leading through example that staying active is part of a healthy lifestyle and can be fun!





3) Find a workout buddy! Making ourselves accountable to someone else is great motivation if that is what you are lacking. When we encourage others to commit to a class or to a new workout schedule everyone benefits and it makes taking a day off a little more challenging! Choosing someone with a similar schedule, or who lives in close proximity is usually an effective option.




4) Buy new gear! New workout purchases are always a great motivator. If you are trying something new, such as winter running for the first time, buy a new pair of weather appropriate pants that you love and will keep you warm. (Thank you Believe Fit in Sherwood Park for this great outfit!)






5) Set up a home gym! If leaving the house in -20°C is not for you, it may be easier and more affordable than you think to set up your home fitness space. All you need to get started is an exercise mat, resistance tubing, a few dumbbells, and an exercise ball. You can slowly grow your gym, as you like. Find plenty of at-home workouts here!









6) Try healthy new recipes! Eating right is 70% of our success in achieving desired health and fitness goals. By planning healthy recipes for the week, you are able complete your grocery shopping on the weekend in order to have all the necessary supplies for delicious and nutritious meals on hand. Find my favourite recipes here! Also check out La Oliva Gluten-Free Kitchen for inspiration, catering, and cooking classes!









7) Stay healthy this winter! Missing work, workouts, and other events during “cold and flu season” can put a damper on your life. By taking daily supplements, such as oil of oregano and echinacea, taking a multivitamin, getting your influenza immunization, and making sure to eat plenty of seasonal fruits and vegetables (check out SPUD to have them delivered to your door!), you can keep your immune system ready to fight. Washing your hands and using alcohol-based sanitizers frequently will also decrease your chance of getting sick.





8) Take your workout anywhere! Holidays and vacations are not an excuse for taking a break from your exercise routine! Find a great “go anywhere” workouts here! They require minimal or no equipment to keep you fit wherever you are. OR, explore your warm travel destination by going for a run or renting bikes!







9) Keep up with your water intake! Even though you might not be as thirsty during the winter as in the summer months, staying hydrated is just as important. A great formula to show you how much water you should be taking in is: (your weight ➗ 2) = _____ oz in water EVERYDAY! Are you getting enough?







10) Write it down! Make your workout a priority, just as you add meetings and appointments to your calendar, do the same with your exercise. If we commit to an allotted time, we are more likely to complete the routine successfully.



Now it is time to decide what will work for you because when we find something that works with our schedule and we enjoy doing, we are more likely to stick with it. When we stick with something, we will become successful, and therefor fit your life!