8-Week Challenge

Embody's 8-week Challenge starts on January 9th and is designed to help you get in the best shape of your life! This program is a complete and well-rounded program that includes nutrition counseling, newsletters to keep you on track and motivated, at-home workout routines so you know what to do between classes, weekly challenges, regular cycling classes, and the opportunity to win some great prizes! The classes are always different and focus on challenging all components of fitness. We do circuit training, high intensity interval training (HIIT), equipment routines, cardio/athletic drills, and bodyweight workouts to give you a total body burn and ultimate sweat!

These classes are tough. It has to be tough to work. I do offer modifications for every exercise so you can feel comfortable working at your own pace and fitness level (whatever it may be), however, I do expect you to challenge yourself! You need to decide how badly you want a change, and I will give you all the tools to achieve it!

Classes schedule is as followed:

St. Paul's Church Hall Mondays, Wednesdays, Fridays- 6:15am, noon, 4:30pm, and 5:30pm.
Uptown at the Spa Total Fitness Centre Tuesday, Thursday- 5:15pm.
*classes will be added or removed, or times changed, depending on registration

Saturday mornings will be our cardio-based workout class at 8:15am or 9:15am, depending on the weekend, and are at the Spa as well. Ideally you attend 3x a week for the first 3-4 weeks, and then can add a fourth class at no extra charge. You have the flexibility to switch between the different days, times, and locations as much as you need to. You are never locked into a class.

This program costs $240 for the full 8-weeks if you decide to attend 3-4 classes/week. This is a small-group training program so that you can be treated like a person, not just a participant! For this reason, space is limited and you will need to reserve a spot quickly.

If you have any questions or concerns, or if you'd like to register now, message me at embodyfitt.com!

As Bill Cosby says "Decide you want it, more than you're afraid of it"

Change is good. Take on the Challenge to change :) 

Workout Challenge

I have a time challenge for you all to try out! Complete the routine below as fast as you can (after a proper warm-up) and record your time! Post your results on my FB group 'Embody Fitness Training' and I'll enter you into a draw to win a prize at the end of the week! Remember to Focus on having good form. It's about going fast, but you can't be sloppy with it or your time won't be accurate. Do the cardio circuit twice and then record your results. You can go from there to stretches, or you can try out part 2, the ab routine.

Cardio Routine- complete all the reps/exercises and then repeat for a second round!
50 jumping jacks
50 mountain climber
50 plyo-jacks
50 high knees (total)
25 squat jumps
25 half burpees
25 russian kicks (total)
25 speed skaters (total)
Now start all over again!

Ab Routine- Just one round this time- get through it quick!
25 banana/boat- lay on your back with your head, arms, and legs off the floor, then sit right up so you're in a V-Sit position with your feet off the floor, then go back down to the starting position. Your arms, legs, and head should never touch the floor
25 twisting reptile- get into plank on your hands. Pull your knee in towards your opposite elbow. Alternate sides. Keep your neck long, shoulders over your hands.
25 russian twists (25 each side- 50 total)- Sit in VSit and twist your upper body side to side while keeping your feet off the floor.
25 leg lifts- lay on your back with your legs straight up the air. Lower your legs straight down toward the floor and then straight back up again. Hands under your glutes for back support if you need it
25 knee tucks- sit in VSit with your feet off the floor. Bring your knees into your chest and then extend your legs straight away from you.
25 oblique rolls- this one is a killer after all the rest! Lay on your side with your legs slightly in front your your body, rest back on the fleshy part of your butt, and do a side crunch- bringing your upper and lower body off the floor. Rest your upper body back down but hold your legs off as you roll to the other side to repeat. Keep alternating sides.

Okay, that's it! Remember to find my group on FB, Embody Fitness Training, and post your results!

Thankful Thursdays

I'm thankful for the day today :) I was able to sleep in a bit this morning, which was lovely! I got up and had a healthy breakfast (Greek and regular yogurt mixed with grapes and All-Bran Buds) then headed in town for a massage! It was a lot less painful than my massage last week, which I was thankful for! Now I get to chill out, make a yummy and nutritious lunch for myself and for my hubby-to-be, and then I'm off to work! Only one class today, and then Craig and I have dance class :)

I think reflecting on the good things in life are important, so I'm going to try to adopt a "gratitude journal" type idea by making Thursdays, "Thankful Thursdays" and list the things I'm happy about on this day. So, here we go:

Today I'm thankful for:

My incredible good fortune to be marrying a man whom I've fallen in love with more than once, and who gives me reasons to continue to fall in love with him more and more. A man who loves me so much, and is even willing to take a dance class with me despite it not really being "his thing" :-P

My amazing and quirky family that sometimes drive me crazy, but who I would be utterly lost without! They've helped make me who I am, and I adore them to no end!

My friends. I don't get to talk to some of them as often as I'd like, but man, they rock. Nothing beats lunch dates and chats over tea :)

My clients. These people are incredible. They inspire me, motivate me, and surprise me, always. I LOVE to teach them. I love to watch them grow and become strong and confident people!

My job! I can't say enough about how much I love what I do. Becoming a trainer has affected every aspect of my life. It has made me a better person, and I couldn't imagine doing anything else.


Green tea. LOL! I know, after all that big stuff, being thankful for green tea seems silly. But I love it. It's warm, it's soothing and comforting, and delicious. I suppose I should be thankful for my girl Jordan for introducing it to me back in high school too ;)

Lululemon Clothing, hehehe! I know a lot of guys are thankful for this company as well *wink* but I really do think it's important to feel like you look good when you workout! Getting dressed in frumpy and unattractive clothing just doesn't make me feel good enough about myself to want to take care of myself. When I feel good, I want to workout!

Well...I could go on and on and on, but then I'd be lost next week when it's time to do this all again. So that'll be it for now!

What are you thankful for today??

:)

December 1st!

Wow! It's so hard to believe it's already December 1st and 2011 is almost over. How are you going to say goodbye to this incredible year we've had? Are you going to be 5lbs heavier at the end of the month and uncomfortable in your otherwise slammin' outfit come New Year's Eve? Or are you going to work hard this month, stay on track, and feel fantastic?!

Temptations to skip the gym and pretend calories don't exist are at an all time high this month. With parties and get-togethers, shopping for presents, and all the delicious treats everywhere you look, it is easy to understand why this month really takes a toll on the average person's waistline! But using the holidays as an excuse to binge on treats and ignore our exercise regime is not only bad for our health, but will make our New Year's Resolutions to "get into shape" that much harder to stick to!

So, I say start now! Set pre-resolutions to keep up with exercise, or start exercise now if you haven't already, and get ready to feel sexy and confident when the clock strikes midnight at the end of the month! Plan and cook meals in advance so you're not tempted to eat out while doing your shopping, move as often as possible, and keep your treats to a minimum! If you know you have a Christmas party on the weekend, eat like a saint all week and try to get in an extra few minutes of exercise each workout to allot for the extra calories you'll likely be consuming at your party.

If you're at a loss when it comes to exercise, let me know! I have a few drop-in classes available each week that would help fire up your metabolism and give you a head start on staying, or becoming, fit for the new year :)

Women Kick Ass!

I'm snuggled up on the couch with a hot cup of green tea (decaf, otherwise I'll be up ALL night!) and found Mulan is on TV! I love this movie :) Movies about women taking charge, getting in shape, and kicking butt are so inspiring! I've always enjoyed watching movies like GI Jane, Enough, and Mulan, and I especially love when it's an unassuming type of character that kicks butt. Transforming from a shy, insecure woman to a strong, independent and confident hottie! Strength is so sexy, isn't it?!

Have you undergone a transformation before? I have changed a lot in the past 10 years, and 5 years! It is important that we always stay challenged and strive to become better versions ourselves. We can always improve, and grow to be better. And we can always get better at kicking ass in our own (non-violent) way ;)

How can one become better? How can you grow and learn and change as an adult? First of all, try something new and get out of your comfort zone at least every 90 days. Join a new type of class or club. Take up painting. Take up photography. Try out a dance class, or take go back to school just for one class a week to become more educated! Learn for the fun of it :) Become your own personal gourmet chef. Keep a gratitude journal. Meditate. Get in touch with old friends or go out once a week and try to meet new ones! Get into shape and move your body every single day.

Decide you want to kick ass, and do something about it! You have all the power to change within you already- you just need to find your motivation and let nothing stand in your way!

HOORAH!

Have You Made Your Body Sweat Today?

It's Wednesday!! I love Wednesdays (truthfully I love every day of the week- but we'll just talk about Wednesday today) and one of the reasons is because I teach a class called "Cardio Burst" at 9:30am to an awesome group of dedicated exercisers! It really helps to get motivated and push hard during a routine when you're in front of an eager and enthusiastic bunch :) I always leave the class wanting to do it all over again. I usually end up doing another routine with one of my Fit Camp classes in the evening because I'm on such a high from the morning workout!

What do you love about exercise? During your workout routine, what is it that really pumps you up? Good music? Hard exercises? Equipment? Having a friend with you? We're all very different and everyone gets psyched up in various ways!

To me it depends on what type of workout I'm doing. When I'm teaching, the participants are my motivation. If I get a group that seem lazy and are working half-assed, I don't get quite the same high. If I'm working out on my own at home, it's a hard workout with lots of new exercises, and if I'm running, it's damn-good music!

Finding out what gets your adrenaline going and gets you really into your workout and focused is great! For many of us, we are in complete control over these factors! Choose to attend classes or to workout with a friend that you know is going to drive you and make you work harder, while having fun! Pick your music, choose a hot outfit, build your own workout routine, whatever it takes!

When your scheduled for a tough workout (you should have routines of moderate intensity and difficult intensity for optimal results), make sure you start with a strong attitude and push yourself to your max. Challenge yourself! For every workout, you get what you put into it.

Have you challenged yourself lately? ;)

Quick Sweat!

I did this workout with my fiance after doing an hour-long workout class with my Fit Campers, so I was exhausted and wasn't able to put 100% into it, but it was still a great sweat-inducing 16-minute routine :)

Speed Skaters- Jump side to side, with the opposite arm to leg forward, knee bent, and try to keep your back leg off the floor to challenge your balance. Stay low, keep your spine from rounding ;)

High Knees- This is an easy one to get the heart-rate up quickly! Jog on spot, but really drive your knees up and pump your arms fast! Keep your core engaged (belly button in!)

Plyo-Jacks- One of my all-time favorite exercises. It's like making a snow angel in the sky :P Jump your legs and arms out wide in the air, and quickly back down, feet together, before you land. Land softly.

Knee Tucks- I'm not great at these, but I'm working on it! Jump up and tuck both knees straight up towards your chest as high as you can, and land softly back down.

Ski Jumps- Legs together, knees bent, chest lifted. Jump to the side without losing the bend in your knees. Use your arms in a swinging motion fwd and back as you hop side to side. Keep low!

Side Ski Hops- Legs together, jump and turn your toes left, centre, and then right, centre, and back to the left, all while keeping your upper body facing centre. Move from the hips! Keep those abs tight and move FAST.

Run Lunges- Stand with one leg forward and the opposite arm. Hop and switch so your other arm and leg are fwd. Keeping switching as fast as you can. Make your range of motion big with your arms (move from your shoulder, not your elbow) and keep weight in both feet.

Plank Heel Taps- Get into plank on your hands. Bring your right knee into your chest (you can place the foot on the floor or not) and touch your heel with the hand on the same side. Switch. You pace is your own on this one, just make sure the movements are controlled and not sloppy! Keep you shoulders over your hands, your neck long, and you belly button in.

Do each exercise for a minute, back-to-back, and then have a one minute break at the end before you do it all over again :) Let me know how you do!

I had 2 great workouts today and have been struttin' all day as a result! This morning I put my Fit Camp crew, and myself, through a super sweaty cardio routine and finished it off with some core work on the mats. We cooled down, stretched, chatted about wedding disasters (usually we talk about health, nutrition, fitness, life, etc. but one of my campers is getting married and is having wedding dress drama, so the conversation went there, lol) and then I came home to wake up my fiance to join me for another quick workout! And no, not the naughty kind ;)

I don't usually recommend working out twice in 1 day, but lately most of my workouts have been with my classes, and I'm missing my own routines. I push harder on my own, always, right to fatigue! I love that, and crave it, but don't want to get to complete fatigue in front of a class. And many of my participants are beginners, so if I'm just barely surviving the routine, that isn't good for them! I push hard in class, because participants need to see that, and I'm tired and sweaty after, and my muscles burn, but it's just not the same. It's also nice to be able to try new things on my own instead of trying it out in the class (obviously). There are exercises, routines, sets I want to try before I introduce them to my amazing clients :)

So home I went, woke up my darling, and we did a quick 16-minute cardio-based routine. It was fun, fast, and I got to sweat again (I love to sweat!). Another reason for the extra workout was that we have a party to go to tonight and I'm allowing myself a few drinks, and know I won't be able to refuse some of the delicious treats that will surely be there. I figured a few extra calories burned will help :-P

I will post the workout tomorrow, so come back and check it out!

Enjoy your Saturday!

Brit

New Food Ideas!

I found this link on Twitter and thought I'd share. I am embarrassed to say that I myself haven't tried many of the "alternatives" but am excited to give them a shot! I am totally going to try the sunchokes fries ;)

http://www.womenshealthmag.com/nutrition/new-food-ideas?page=0

Eating healthy means getting lots of different fruits and vegetables into our diet. All veggies and fruits have different benefits, which is why it's important to mix it up often! If you eat a wide variety of nutrient-rich foods, you shouldn't need to take any kind of supplements to obtain optimal health.

Let me know which is your favorite or which alternative you're looking forward to trying out this week!

Britt

Motivation

I live and breathe exercise and fitness. I read blogs, books, and articles, watch videos, and train people from all walks of life day in and day out. I talk about fitness, think about fitness, and dream about fitness. It seems like it would be easy for me to constantly be motivated to exercise, right? The truth is that there are days, though thankfully not too often, where I want to just sit on the couch and eat snacks in front of the TV. There are days where I want to stay in my pajamas and relax, and the idea of putting on my workout gear, thinking up a routine, and getting all sweaty, just seems like a bother. Motivation isn't in constant supply for most people. Sometimes we have to actively find our own motivation to do the things we know need to be done.

I have never regretted working out. Not once in my life, have I ever thought "man, I really hate that I worked out today" or "geez, I feel like crap for exercising". Sometimes just remembering that fact can get me off my arse and excited to sweat! Sometimes not.

Think for a moment about what motivates you to workout, or scares you about not working out. What is it that drives you to improve on yourself? It's a very individual question and there is no wrong answer. Some people are motivated by pictures/images/thoughts of people in shape, or out of shape. These ideas of fit and/or unfit people either encourages or scares them into, or out of, certain habits and patterns. If thinking about an obese person scares you into getting off the couch and into your workout, than post a picture in a place you look at often for motivation. If flat abs and a tight booty motivate you, post a picture of that! Others are motivated by looking hot when they exercise! If that's you, go by some sexy workout clothes and do your make-up before your routine! I may seem silly to others, but if it works for you and you get a great workout in as a result, who cares! Maybe competition drives you- so workout with a friend or start recording your workout results on a piece of paper, ie the weight you used, the reps you did, how long it took you to complete, etc, and then try to beat your personal best every time!

When I'm feeling sluggish, I go to YouTube and watch workout videos. When I see fit people working out hard, I remember how good and strong I feel when I work out, and I instantly can't wait to put on my sneakers! I know that this pattern works for me. I know I can't watch exercise, and not want to exercise! So it's my little trick on lazy days.

It takes some thinking and reflecting to realize what motivates you- but taking the time to do it will help you stick to your workout schedule with a lot more ease! On the same note, finding out what discourages you from working out is important as well! Feeling like I have way too much on the go can make me feel like I skipping my working out. Knowing that about myself has caused me to come up with a few really short workout routines. They only take 10-20 minutes and by the end of it, I'm drenched in sweat and feel fantastic!

If you find out what motivates/discourages you but don't know how to use the information constructively in ways to help you, let me know! I can help you come up with methods based on your likes/dislikes to ensure you stick to your routines!

Well on this subject, I must also say that it's okay to miss a day every now and then. Beating up on yourself because you skipped your workout is not positive behavior, and will do you no good in the end. So, if you simply can't find the motivation and miss your workout, learn from it and move on. Try harder the next day to stick to your schedule. Exercise hard, and relish in the feel-good after effects!

Below is a quick workout that only takes 16 minutes to complete. Perform each exercise for 50 seconds, followed by 10 seconds of rest. Do all 4 exercises and then repeat the circuit 4 times. I did this routine today and followed it with about 15-20 minutes of yoga. I think today would have been a good day for a longer workout, as I didn't quite get my fix, but that's okay, I'll go for a brisk walk later :-P


4 Jump Lunges/5 Mountain Climber Jumps: Get into a lunge position. Jump straight up, switching legs in the air so you land back in a lunge with your other leg forward. Once you've completed 4, bring your hands to the floor beside the forward leg, and jump your legs up to switch so that your other leg is between your hands. Keep jumping to switch legs until you've completed 5. Stand back up and do lunges again, repeating the sequence until your 50 seconds is complete.

Plyo-Jack/Knee Tuck: Stand with your feet together, arms at your sides. Jump and open your arms and legs out wide in the air and then quickly back down so you land softly back into the starting position. Then jump your knees in toward your chest for the knee tuck, land soft.

Plank Heel Taps: In plank position on your hands, bring one knee in toward your chest, keeping your foot off the ground, and touch your heel with your hand using the arm on the same side. Return hand and foot back to starting position and perform on the other side. Make sure you keep your belly button pulled in, and shoulders over your hands.


Scissor Crunch: Lay on your back with one leg straight up, and the other leg straight and just an inch or two off the ground. Crunch your upper body up toward the top leg, and as you lower your upper body back down, switch legs and repeat. Alternate and make sure your keep your abs strong. If you feel pain in your lower back, place your hands under your glutes and/or bring your leg that's hovering off the floor higher off the ground.

Hope you all enjoy!

Brit :)

Life is Good

Today was fantastic :) I had another hour of yoga- major posture work today!!, then took a 10 minute walk up the street to my favorite little sandwich shop for a grilled chicken and pear sandwich with goats cheese and salad. I read my new book, 'Brand Like a Rock Star', relaxed, ate slowly and savored every bite! I enjoyed the walk back to my car, going back and forth between walking briskly because my muscles kept wanting to work hard, and walking slowly because it's nice to breathe and take life in!

It's afternoons like today that make me feel so incredibly lucky to have the job I have, and the life I have.

I did some work when I got home, and then it was off to teach my only Fit Camp class of the day. We used the swiss balls today and skip ropes and I had a blast teaching the new girls how to use everything! Lots of core work and balance training. The ball can be an incredible tool, although frustrating at times if you're not use to it :-P I don't think any of them got too frustrated today.

Fit Camp was followed by BFit to complete my work day. It was a small class today, but we got our sweat on, made our muscles burn and then did a solid 10 minutes on the mats for a total core burn before stretches. Felt good to get a sweat going on an otherwise lazy day.

Now I'm going to make a delicious salad, with mixed greens, tomatoes, cucumber, and some organic trail mix, while my wonderful fiance makes goats cheese stuffed garlic chicken for our supper :)

Take care of yourselves by eating a delicious and healthy meal for supper, satisfying your taste buds and your body's need for nutrients!

Feeling Good!

Did an hour of yoga today at The Yoga Room and then taught BFit, which is an intense cardio workout! The two in the same day are perfect :) I get my zen-like, deep, slow breathing, relaxed experience...and my sweaty, hard-to-breathe, muscles-BURNING experience. I love them both, and they make my day wonderful!

The weather was beautiful on the island today. I parked far away from The Yoga Room so I could enjoy the 10 minute walk before and after class. The air felt exceptional and helped me get into a "calm" frame of mind before class, and helped it linger on the way back to my car. Then it was off to get groceries, make lunch (a healthy tuna salad) and get ready for my following 3 classes :)

I hope all of you enjoyed your day and got some exercise in! Remember, doing something everyday will help you live better, and longer. Just be wise about what you do, when you do it, and how you do it.

:)

Are You Ready?!

I'm moving my popular Fit Camp program indoors on November 7th, and want you to join me for this intense, effective, and exciting 8 week session! I am going to have two fantastic locations and plenty of class times to choose from, so you'll find it easy to incorporate this program into your daily routine.

Embody's Fit Camp program focuses on you as a whole being! Each workout challenges all aspects of your fitness. I always show modifications and you can feel comfortable to work at your own level. We'll work together to improve your strength, cardio, and flexibility, as well as your agility, speed, coordination, balance, and power. We use various types of equipment to keep the workouts fun and interesting, as well as intense and effective! I'll send you newsletters to help keep you mentally focused and strong, motivated and goal-oriented. Newsletters are also aimed to help you adopt healthier eating habits and you'll get delicious and nutritious recipes to try out at home!

With this program you get: 24 workout classes, each different and aimed to get you in great shape; newsletters with recipes, nutrition information, and motivational tips; at-home workout routines for your days off from Fit Camp; a returning-client discount on the next Fit Camp session, and a free indoor-cycling class to try out! The price is $240 total. You can pay by cash or cheque up front, or in two installments- the second by post-dated cheque.

The class schedule is as follows:

Monday, Wednesday, Friday: Downtown at Murphy's Community Centre- 6:15am, noon, 4:30pm, and 5:30pm

Tuesday, Thursday, Saturday: Uptown at The Spa Total Fitness Centre- 4:15pm and 5:15pm (Tuesdays and Thursdays), and 9:00am Saturday mornings (Saturday's time subject to change week to week)

Classes may be added or removed depending on registration. You can attend any three classes a week that suit your schedule. You are never locked into a specific time slot, but I do ask that you try to stick to the same schedule as best you can. For registration purpose, I do need to know what classes you plan on attending most often.

Email me at embodyfitt@gmail.com to reserve your spot or if you have any questions!

This program has the power to change your life. Are you ready?!

:)

Smell the Roses

Mental health, I believe, is as important as physical health! So here's a goal for you: Aim to enjoy at least a part of every single day by doing something that makes you feel good about yourself and your life. Think for a moment about what makes you happy- maybe it's a hot bath, or a good book; maybe a walk with your favorite music playing on your MP3 Player or a good hard workout; perhaps a lunch date with a friend or a deep conversation with your spouse; whatever makes you feel good...do it daily! You know, sometimes even just taking the time to reflect on the things that make us happy is enough for us to feel good. When you're stuck in traffic, turn off the radio, role down the window, and breathe. Think about your life and the positive things in it. Concentrate only on the good things for a few minutes out of every day, and the not so good things will become less and less consuming.

Also, try to realize that the longer our life takes to pass us by, the better- so when your week seems to be dragging on, see that as time slowing down so you can appreciate it better! Try to avoid spending energy wishing for the week to pass and for the weekend to come. We are only given so much time on this Earth and to wish any of it away too quickly should be a crime! Embrace Mondays. It's the start of a whole new week that's full of possibilities and potential! Plan for things to do on weeks days and let joy and excitement be a part of your work days too.

It takes time to adopt a healthy mind, just like it takes time to obtain a healthy body, but when you do it will change the way you live. Start just by spending a few moments each day to stop and smell the roses :)

Sept. 12th!

I am starting a brand-new Fit Camp on Sept. 12th and would love for you to take part! If you are sick of feeling unfit, insecure, tired, and are ready for a change, or if you're simply stuck in a rut and are struggling with keeping your fitness level from plateauing, email me!

My Fit Camp concentrates on a total mind and body approach. We focus a lot on how our bodies feel and how our attitude effects our success. The workouts are challenging, but you will be shown modifications for every exercise so that you can work at a level you are comfortable with. It has to be tough to work, but it also needs to be safe and effective.

The Fit Camp program will run at 6:15am, noon, 4:30pm, and 5:30pm on Mondays, Wednesdays, and Fridays. I will offer classes on Tuesdays and Thursdays if there's a need for them as well. We will start the 8-week program outdoors at Confederation Landing Park, but an indoor location is lined-up in case we need it due to weather.

You can attend any 3 classes a week that suit your schedule to make up 24 classes over the 8-week period. There will be a cardio drop-in class offered on Saturday mornings (open to the public) that can be used as a make-up if you miss a class during the week as well (or as an extra workout for $5 if you want it!). If you're unable to attend the full 8-week program, or if your schedule only allows you to do 2 classes/week, you can simply pay for the number of sessions you know you'll be available to attend. Payment is to be made up-front by cash or cheque, or in two installments; the first up-front and second by post-dated cheque.

Program includes: 24 workout classes over 8-weeks, newsletters with nutrition information and recipes, at-home workouts along with a schedule of how to fit them in with your Fit Camp classes, a discount on November's Fit Camp, and more! Also, if you sign-up you can sign-up your spouse for 50% off!!

If you'd like to receive more information please contact me at 367-4929, or by email at embodyfitt@gmail.com. Visit Embody Fitness Training on Facebook and find out how the current Fit Camp crew are enjoying the classes!

YUM YUM!

Just wanted to share one of my all-time favorite healthy pasta recipes! This is such a yummy and easy-to-make dish that will please everyone in your household! I recommend adding your favorite veggies to the recipes, or making a salad to have on the side to make it more nutrient-dense and to ensure you get the right amount of veggie servings for the day. Enjoy!

http://www.kraftrecipes.com/recipes/creamy-basil-red-pepper-69024.aspx

I love to make people sweat, and breathe, and burn. There's just something so satisfying in someone's eyes after they've realized they're capable of more than they ever thought. The energy is addictive; it buzzes; it's happiness.

20 to Burn!

I wanted to offer a great strength training workout that involved little equipment and time to my busy readers! Perform the exercises back to back, moving through them with as few breaks in between as possible.

20 Balance Lunges, each leg: Stand with one foot up on a chair and the other far enough ahead that when you lunge, your front knee does not pass over your toes. Balance, keep your shoulders back, chest open, stay tall in your upper body. Hold dumbbells if you'd like to add weight. Go slow and move with control, lunging up and down (not forward and back) while keeping your abs tight.

20 Push Ups: Nothing fancy, just make sure you start from your toes and stay off your knees for as long as possible. Exhale on the way up!

20 Single Leg Squat, each leg: Stand and balance on one leg, the other leg straight in front of you off the floor. Bend the knee of the supporting leg, pushing your hips back and sitting as low as you can, then pushing through the heel to stand back up. Stay on one leg for all reps, then switch.

20 Swimmers Reach: Lying on your stomach with your arms reaching out in front of you off the floor, gazing down at the floor instead of out, and with your lower body relaxed. Pull your elbows back, bending your arms as though you want to touch your elbows together behind your back, and lift your chest up off the floor, then return back to start. Exhale as you pull, inhale as you reach forward.

20 Plie Squat Jumps: Stand with your feet out wide, toes and knees pointing out. Bend your knees and lower your body straight down as low as you can, while keeping your shoulders over your hips and upper body tall with perfect posture. As you come up, jump your feet together and reach your arms up. Jump your feet back out wide, bending your knees into your squat as you land.

20 Pike Push Ups: Place your hands on the ground, keep your legs straight so you're in an upside-down "V" shape. Bend and straighten your elbows, exhaling as you push away from the floor. Keep your hips up night and high, you may want to stay on the balls of your feet if you have tight hamstrings.

20 Curtsey Lunges: Just like royalty! Step one leg back and to the side of your other leg, bend your knees, and stand back up to perform the same thing on the other side. Add a bicep curl if you have weights and want some extra upper body work!

20 Tricep Dips: Sit on a chair with your hands on either side of you. Straighten your legs and scoot your bum off the chair so you're being supported by your hands and your heels. Bend your elbows, lowering straight down (back close to the chair, not away) and then straighten them all the way back up.

20 Single Leg Bridge, each leg: Lay on your back with one leg up on a chair, knee bent, and the other leg straight up in the air. You should have a 90 degree bend in the knee of the supporting leg. Pushing through the leg on the chair, lift your hips up as high as you can, squeezing your glutes. Lower your hips back down, but before you actually reach the ground, lift back up. Perform all reps on one side before switching.

20 Sit-Ups: You know the drill! Knees bent, feet on the floor. Lower until the middle of your back touches the floor (not your shoulders) and then come all the way back up.

Once you've completed all the exercises, if you still have time (and energy) go for another round!!

Let me know how you do!

Who is Beautiful?

What makes someone beautiful? Or better yet, what makes you beautiful? Do you feel beautiful?

I was at the Halifax Canfit-Pro conference in May, and one of the speakers mentioned that some of our clients may never feel like they are sexy or amazing...and that made me so sad. It's stayed in my head ever since. I think about my clients clients and wonder if they know that they're amazing. Do they know that they're beautiful and do they allow themselves to feel beautiful? And this applies to men too!

The truth is, we need to widen our definition of beautiful. And we need to realize that if we don't already think we're beautiful, it's not because we aren't, but because we have a warped sense of what beauty is. In my opinion, YOU are beautiful because you are unique. Your beauty comes from what you provide to others in life, it comes from your smile and your laugh, your joy and your compassion. Your beauty comes from your ability to show others a different way to see the world. Your beauty comes from the things you accomplish, the power you have within yourself to achieve whatever you want to achieve. Beauty is in ones excitement, and happiness, and love.

I talked to a girl earlier this year, a young girl, early 20's, and she told me she wanted to lose 20lbs. I asked her, why? I looked her up and down and she wasn't heavy, and definitely didn't need to lose weight for health reasons. Her answer?

"Because then I'd be 20lbs lighter, and that's just better".

Devastating. How cruel we are to ourselves for believing the way we look can decide how we feel about ourselves. Let me ask you this: Do you think you'd be a happier person if you were 20lbs lighter? Really? If nothing else in your life changed, but you simply weighed less, you'd be a happier person? Why?

I use to think I was in the business of helping people lose weight. I'm happy that I no longer see my job as a trainer as being that insignificant. Instead my job is much more rewarding. I'm in the business of helping people become healthier, both physically and mentally. I'm in the business of helping people learn that happiness doesn't have to wait for a number on the scale. I'm in the business of helping people amaze themselves by accomplishing things they never thought they could!

My body is far from the image of perfection we've been sold by the media....and I'm fine with that. I am healthy, my body is strong, my body is flexible, I have great balance, coordination, and can run without feeling like I'm going to pass out, therefore my body is amazing. It does all that I ask it to, and then some. I keep focused on what my body is capable of instead of what it isn't, or what it looks like, and I am happy. No one can tell me that I shouldn't be happy because I don't weigh less. Can someone tell you that? Do you tell yourself that?

I honestly believe that happiness comes from having the right attitude about life, not about having a specific dress size. Bodies come in all shapes and sizes, and all our unique and therefore beautiful in their own way. Our attitude is what helps our beauty shine through. How do you get the right attitude? Well...exercise, ironically enough, can help. It helps us feel good about ourselves because we're looking after our bodies (not with the intent to lose weight, but to be healthy and strong). Also, keeping a positive inner dialogue toward ourselves and our life goes a long way to being mentally healthy, and therefore happy. Refuse to focus and obsess on what you consider faults. Don't compare yourself to others. Look at yourself with love and care like you would for anyone you are close to.

Losing weight can make you feel like you're happier temporarily, but it won't last if you don't change other behaviors in your life. And why wait to be happy? It's hard to do anything when you're depressed and negative! So start right now! Look in the mirror and give yourself a compliment! Do it daily. Talk nicely to yourself and focus on your strengths, not your weaknesses. And impress yourself as often as you can. Try something new every 90 days, at least. Challenge yourself. Get out of your comfort zone. Go for what you want in life! Follow your heart, speak up when you have something to say, and be true to who you are.

Live life beautifully. Live it happily, and fully.

Changes to the Fit Camp!

Ok, so moments after my last post I heard back from the City of Charlottetown, only to find out that I'm not able to do ANY of the classes on Monday, July 4th, due to the visit from Will and Kate! Darn! But it's okay, we'll start on Wednesday instead and all of the classes will be held at Confederation Landing Park as per the schedule listed in my last post. It will be well worth the wait, everyone! Don't worry :) Enjoy your extra days off and get yourselves pumped and ready to go for Wednesday!

Email me if you have any questions!

Summer Session Fit Camp!

My new summer Fit Camp session is starting in just a few days! Monday, July 4th, marks the beginning of a new and powerful 8 week program that's designed to teach you how to live a balanced, active, healthy, and maintainable lifestyle!

The classes for this session will be held at Confederation Landing Park on Mondays, Wednesdays, and Fridays at 6:15am, noon, 4:30pm, and 5:30pm. I'm also going to offer a cardio-based class on Saturdays at 10:15am that will be open to the public for $5 and can be used by all Fit Campers as a make-up class for any missed during the week.

This session will include the regular 24 Fit Camp classes, newsletters, a free hot yoga class to try out at Pure Spa, a schedule to take home that will include workouts to do on your off days, as well as a discount on the next camp. The schedule will show progressions from week one to eight so that you're increasing your intensity in a gradual and consistent method to achieve optimal results.

The Fit Camp costs $240 and is more than worth it! You can pay up front by cash or cheque, or in two installments (second installment by post-dated cheque). I also allow for two day registration if you can't attend three times a week.

The Fit Camp program is open to anyone over the age of 16 who would like to improve their overall quality of life! Whatever your goal is, this program can help you achieve it. If you sign-up you can also sign-up your spouse for half price! We use various types of equipment and no two classes are ever the same. Each class focuses on the body as a whole, which is the most effective type of training and delivers the best results.

So, what are you waiting for? To register, email me at embodyfitt@gmail.com, call 367-4929, or just show up on July 4th ready to go! Your first class will be reserved for completing registration, getting your measurements taken (if you want to), and our fit test. Due to the Royal couple visiting Peake's on July 4th, there will be no class at noon, instead that class will run on Tuesday, July 5th at noon. All you need to bring is a mat and a water bottle!

Hope to see you!

Free Classes!

I'm going to be starting a brand-new session of my popular Fit Camp program on July 4th and I am offering 2 FREE classes on Monday, June 27th, so you can come try it out! The free classes will run at Confederation Landing Park at noon and 5:30pm.

This is a great opportunity for you to come and meet me if you haven't already, learn about the upcoming Fit Camp program (and register if you want to join), and also get in an awesome, fun, and dynamic workout! All you need is a mat and a water bottle, I'll take care of the rest!

I welcome and encourage people of all fitness abilities to attend. Come, bring a friend, your spouse, parent, coworker; everyone will benefit from some fresh air, good music, and a great sweat!

Ask yourself, "what do I have to lose?!"

Becoming Your Best!

I attended the Can-Fit-Pro 2011 Halifax Conference last weekend and one of the lectures was about how to become your personal best. Everyone has a different definition of success, but despite all of the different definitions, this holds true: success is balance in all areas. Below are some steps to discovering what is your best, and achieving it.

1. Create a map for your life. If you don't know what you want, how can you achieve it? If you don't know where to go, how can you get there? Sit down and decide what your perfect life looks like. Write down where you want to be, what you want to be, and how you want to feel. Then, start taking steps right away to achieve the end goal. Don't wait! Do something, even something small, everyday to work towards your ideal life.

2. Exercise. Of course, this is an important one! It's hard to be great if you don't feel great. Exercise daily to feel strong, confident, motivated, and like you can take on the world! Energy creates energy!

3. Eat like a champion! This doesn't mean eat everything in sight. This means eat well- get proper nutrition to fuel your brain and your body!

4. Try something new every 90 days. Surprise yourself regularly by learning something new about yourself. Experience new things regularly to grow as a person, and you will become a better person! Go dancing, try rock climbing, go see a play, audition for a part in a play! Whatever you can think of! Just go for it!!

5. Surround yourself with amazing people. Keep people around you that build you up, inspire you, and motivate you to achieve your goals. Try not to surround yourself with people who bring you down.

6. Stay positive! Don't be one of those people that others don't want to surround themselves with! Positivity can be challenging on hard days, but put your struggles into perspective. Often times we find it easier to think "poor me" and blame others for our challenges, but really, challenges are what help us become more capable! I'm not saying you have to be fake, but you may have to fake it until you make it! Positivity is contagious. Smile as often as you can and people around you will smile too, and that just feels good :)

7. Have fun. Life is short, way too short to live too seriously. Be silly, laugh at yourself, and don't sweat the small stuff! Play, dance, sing, and enjoy yourself.

8. Don't let set backs set you back. Set backs are a part of life. It's very rare that anything worth doing comes easily to us. We have to work on obtaining our goals, and that's what makes achieving them so satisfying. If we let set backs stop us from moving forward, we will never get anywhere!

9. Become a lover of knowledge. We have access to unlimited amounts of information on just about every subject! The internet has given us the ability to learn about any topic with the click of a button. Start learning, your brain needs stimulation in order to keep working properly.

10. Lastly, live your dream. Live right now! Don't put it on hold anymore.

Dream Lofty dreams
and as you dream,
so you will become

So, what are you going to do today?! What it is, make sure you smile while you do it

:)

Have a happy Wednesday!

30 Minute SWEAT!

Looking for an intense cardio workout but a little short on time? Try out this routine:

After a 3-5 minute dynamic warm-up, perform each exercise for 1 minute, back-to-back. Rest for 1 minute after completing the last exercise and then perform it 2 more times.

Stutter steps: get your heels off the floor, stay on the balls of your feet! Keep your abs tight and go low to make it extra hard. Speed, baby! Go fast!!

Jumping Jacks: I'm just starting you off easy ;) But you get what you put into it! Get height, go fast, and make your range of motion BIG!

Jump Knee Tucks: Alright, here we go! Jump high and tuck both knees up toward your chest! Go as fast as you can! Land soft!

Plyo-Jacks: Start with your feet together, and hands at your sides. Jump up, opening your arms and legs as wide as you can, and then close them before you land! Land soft!

Burpees: Oh yes, the dreaded burpee! Jump up and reach your arms as high as you can, bending your knees as you land into a squat, hands to the floor, jump your legs back so you're in a push up position, then jump your legs back to your hands, stand and jump again. Burn, baby!!

Ski jumps: Keep your feet together, knees bent, lean over and jump side to side, using your arms for a big range of motion! Don't round your spine, keep your chest open, head up.

Side jumping high knees: Stand with your feet wide and alternate bringing your knees up at an ankle toward your chest. It's almost like jumping side to side, but lift your knees and go FAST!! Let your arms move too.

Cross punches: Ok, the roughest part is over! Get your heart-rate down just a bit so that you don't throw up when you go to the floor on the next 2! Punch corner to corner, twisting through your core. Keep your abs tight! Punch fast, punch hard!

Reptile: Get into plank on your hands. Pull your knee out wide toward your elbow on the same side. Keep your upper body still. Alternate legs and move as fast as you can. Ignore the sweat dripping off your nose!

Sit up/knee tuck: Perform a regular sit-up, but when you lean back, extend your legs straight out, heels on the floor, and when you come up, pull your knees into your chest, tapping your heels on the floor close to your glutes. You can have your hands at your sides for support if you need to, and you don't need to have your back actually touch the floor to feel it! If you can't do a full sit-up, just lean back as far as you can and it'll still work great! You can also do one leg at a time.

Ok, so there's my Sunday routine when it's too yucky to go for a run or when I'm short on time! If you're really short on time, you don't have to do all 3 rounds! Anything is better than nothing, so do what you have time for. Each round only takes 10 minutes if you don't break between exercises. This is also a great workout to commit to if you don't feel like working out. Just tell yourself you only have to do 1 round, 10 minutes of work, and then you can go back to the couch! Once you start, you may find you want to do the other 2 rounds! But if you don't, at least you did something :)

Hope you like it! Let me know how you do on my Facebook group page- 'embodybia'

Thanks!

You Need to Eat!

If any of you know me, you've probably heard me say that your diet counts for 70% of your health, which is a huge chunk! That means you could go to the gym every week, working vigorously to achieve that sexy body you've always wanted, and it'll only count for 30% of your success!! What you eat matters, big time. So, what do you eat?

First of all we need to understand that the body works at its best when it's given "fuel" or "food" at regular intervals throughout the day- every 2-3 hours to be exact! Going any longer without feeding your body and your metabolism will slow down. This is your body's survival mode! If you cause your body to think it's starving it won't burn calories the way you want it to. So, keep your metabolism fired up and on "burn" mode by eating 6x each day- 3 small meals and 3 snacks! Each meal should be made up of 3-4 food groups, and each snack should be made up of 2 to ensure proper nutrition.

Below I have copied what I typically eat during the day. Hopefully it will give you some ideas! Don't feel that you have to eat what I eat, because we're all different and require different amounts of proteins and carbs based on our sex, activity level, and fitness goals. Instead try some new things on your own and let me know how you make out! It may seem like a lot of work, or a lot of food, but once you get use to it, your body will LOVE you for it! Not only will it stay in a calorie-burning mode, but you will also keep your blood sugar levels in check which will prevent sluggish feelings during the day.

Breakfast:
One poached egg and 2 pieces of toast (Sobey's low-sodium whole wheat bread) with decaf green tea or water, and a banana or apple. I usually put a little bit of Becel on the toast.

Snack #1:
Couple handfuls of baby carrots and a small amount of hummus

Lunch:
One Dempster's whole grain bagel (or whole wheat pita bread) with hummus, romaine lettuce, tomato, cucumber, and low fat Armstrong cheddar cheese

or

Chicken breast sandwich on low-sodium whole wheat bread, with Our Compliments whipped dressing, chopped walnuts or almonds, low-fat Our Compliments Havarti cheese, sliced pear, alfalfa sprouts, and romaine lettuce

and water!

Snack #2:
Apple and yogurt and water

Supper:
Baked chicken breast topped with Mrs. Dash Extra Spicy seasoning (and occasionally VH Spicy Thai Chili sauce! YUM! But don't use a lot, because it's not the healthiest *wink*), brown rice, and some steamed broccoli, cauliflower, and carrots and a glass of water

Snack #3:
small bowl of popcorn (air-popped or "100 calorie" type)

So, hopefully that will give you some meal ideas or snack options! That's not what I have every day, but it's pretty typical! Sometimes if I know I'm going to have a heavy supper, I'll have just 1 piece of toast with breakfast, or will opt for the pita bread instead of the bagel (less carbs) for lunch. Or if I know I'm going to land at Beanz between classes and won't be able to resist their healthy/organic granola nut and fruit bars, I'll have have less carbs with my next meal. It's all about a little give and take! And you don't have to kill yourself thinking about it! All you have to do is eat mostly fruit and veggies, and eat often. If you're working out you'll need to make extra sure that you're getting good quality carbs and proteins at every meal and snack. Carbs will give you energy, and protein will help with muscle repair and recovery.

I hope you found some of this information useful! Try keeping a food journal on your own and it will help you keep on track and stay accountable! It will help you find clues to your successes and failures when it comes to achieving your fitness goals as well! If you notice on a particular day you're feeling to fatigued to do your workout, take a look at your food journal to see if it's something to do with what you had, or didn't have, to eat. Or if you feel really good and are noticing a difference in your energy level during your workout, pay attention to how you ate that day and repeat it! Also, if you feel sick after eating on occasion, your food journal can help pin-point any potential food allergies.

Let me know how you make out :)

Between Strength Training

Strength training is a key component in achieving any fitness goal! It's crucial to our health and fitness because it helps make our bones and joints strong, helps us develop muscle which burns more calories at rest than fat, and helps us to have more endurance/stamina when participating in daily activities; the list goes on! However, too much of anything can be hazardous to our health! We shouldn't lift weights or do resistance training for the same muscle groups on consecutive days, as we need the rest to allow our muscles to repair and build up stronger! So, what do we do on our "off" days?

In between days where you use weights or any other type of resistance training, you should stick to cardiovascular exercise like biking, jogging, swimming, walking, or even dancing! These types of activities will allow your muscles to repair from the strength training you did the day before, while still letting you burn some calories and keep active! Unless you're training for a specific type of event or race, there's no reason why you would need to spend more than 30 minutes doing this type of exercise (not including warm-up/cool-down). You're better off to go harder than longer as it's more time effective and you'll burn the same amount of calories.

One of my favorite cardio drills is to walk for 1 minute, jog at a moderate pace for 2 minutes, and then go all out for 1 minute! Intervals are a great way to burn lots of calories and increase the strength of your heart and lungs. If you're brand-new to exercise, you can repeat the intervals 4x and add 1 interval each week to a max of 8-10 intervals. Make sure you do a proper 5 minute warm-up and cool-down, and stretch!! The warm-up and cool-down/stretch are just as important as the cardio work itself, so don't leave it out!

The weather outside is getting nicer each week, so start getting out to enjoy it while working your way to a healthier body and mind!

I offer cardio classes on Saturdays at Peakes for only $5! Email me if you'd like to be on the mailing list for the class :) embodybia@gmail.com

Happy Mother's Day to all you moms and enjoy the rest of your weekend!

Final Information for Outdoor Fit Camp!

My outdoor Fit Camp starts in less than a week! I'm so excited :) Classes will be held downtown at Peakes in the centre of the oval track; talk about a beautiful location! Your first day of classes will be reserved for registration and our fit test/assessment, and you can get measurements done then too, if you'd like.

The schedule is:

Monday, Wednesday, Friday- 6:15am, noon, 4:30pm, and 5:30pm
Tuesday, Thursday- 5:15pm
Saturday- 9am
+Cardio class on Saturday- 10:15am

I'm also now offering two fantastic package options!

Package A for $275 Includes: 24 Fit Camp Classes + cardio class (32 classes total), healthy cooking class, grocery shopping tour, 5k race, newsletters, discount on July's Fit Camp Session

Package B for $240 Includes: 24 Fit Camp classes, newsletters, discount on July's Fit Camp Session.

Register today by calling 367-4929 or email embodybia@gmail.com

IMPORTANT UPDATE:

Well, I was hoping to have two great locations for my upcoming Fit Camp session, but it looks like I will be unable to do any classes in Stratford for the time-being. The Town of Stratford is not easy to get permission from, apparently, so all my classes will be held downtown at Peakes! This location will be fantastic, so don't be disappointed! With a large gazebo to shelter us from rain, a circular track to do various drills on, a beautiful view, and a gorgeous boardwalk, this location promises to have endless possibilities for fun and dynamic workouts, and a comfortable atmosphere to do them in!

Time is running out and space is limited! Call or email me today to reserve your spot :) Remember, spouses can sign-up at half price, and I'm offering classes tomorrow (Monday, April 25th) and Wednesday (April 27th) at 6:30am, noon, and 5pm for $10 at St. Paul's Church Hall if you want to try it out!

Happy Easter, everyone!

New Promotion!

Working out with your significant other can really enhance your workout experience, as well as your relationship! It's great to see your partner taking care of their body, and to show them that you're taking care of yours. It also helps you work on a common goal- to unite toward building a healthier lifestyle for yourselves, and for your family. I want to help you achieve this! So, I'm happy to announce that if you sign-up for the full Fit Camp in May, you can also sign-up your spouse for half price! Now, if your schedules differ, or if you have small kids and one has to stay home to watch them while the other does class, that's okay, you don't have to take the same classes in order for the deal to apply.

I want families to bond together by making healthy life choices! Although you may not be able to do your workouts together, you'll be able to talk about your experiences, challenges, and victories together; knowing you're going through the same butt-kicking will connect you on a whole new level!

Also, I'd love to invite you to come try out my classes on the 25th or 27th of this month to see what they're all about! These specific classes will be indoors at St. Paul's Church Hall on Prince Street. Classes on these days will run at 6:30am, noon, and 5pm. The cost is $10 and all are welcome to attend! So, bring your spouse, your friend, your family member, or coworker, and get ready to sweat :)

Email me at embodybia@gmail.com or call 367-4929 if you have any questions or concerns!

Outdoor Fit Camp!!

Starting May 2nd, I'm going to be offering an 8-week Fit Camp session in the great and beautiful outdoors! Training outside has so many benefits and I can't wait to get you out to discover them all!

In my Fit Camps, I focus on high-quality training and put your safety first. You can feel confident that if you sign-up for this program you will not be lost in a crowd, and you will get the attention you deserve! I strive to help each person I train adopt a healthy and maintainable lifestyle. I will help you set realistic goals and will help you learn how to make exercise and healthy eating a regular part of your day!

Now, the workouts are tough. I've never been called an "easy" trainer, but it has to be hard if it's going to be effective. In saying that, I don't push hard without a purpose and you'll never be pushed beyond your limits (which can lead to injury and disappointment). I use my education and experience to provide you with sensible, efficient, and effective workout classes. Every class is different and we use various types of equipment to achieve a total body workout! You will never get bored, that's for sure!

Registration for this program is $275 and you'll get: 24 exercise classes, my jog-training/cardio class on Saturday mornings, a fit test at the beginning and end of the 8 weeks, a healthy cooking class and grocery shopping tour with a registered dietitian, newsletters, a 5km race at the end of the program, discount on July's Fit Camp, and more!

Classes will be held downtown at the Confederation Landing Park (Peakes- center of the oval track) as well as in Stratford along the Bunbury Road by the Cotton Centre. You have the ability to attend any three classes a week that suit your schedule, and can move around between the different days, times, and locations as often as you need to in order to make up your 24 classes. The schedule is:

Monday, Wednesday, Friday- 6:15am (Peakes or Stratford- decision will be made by demand), noon (Peakes), 4:30pm (Peakes), and 5:30pm (Peakes)

Tuesday, Thursday- 4:15pm (Stratford), 5:15pm (Stratford)

Saturday- 9am (Stratford) + 10:15am jog-training/cardio class (free to all Fit Campers, $5 for outsiders)

If you are unable to attend 3x/week, I do accept 1-2 day/week registration as well, but strongly encourage 3x/week for optimal results. Some perks may not be included for 1 or 2 day/week registration. Contact me for details.

Classes fill up quickly so please message me at embodybia@gmail.com or call 367-4929 to sign-up! This is your chance to achieve your goals and become a fitter, healthier, and happier you! Let me help you realize that you're worth it :)

Today!

I know it's short notice, but I wanted to mention that there is a 2.5 and 5k run/walk this evening hosted by the Running Room at 6pm! All are welcome and all proceeds are going to the IWK! I would love to attend myself, but I'm teaching a class until 6:30pm and won't be able to, but if you're free you should check it out! John Stanton will be there handing out prizes and giving out medals to those who participate! If you don't know who John Stanton is, well he's a best-selling Canadian author (books on running) and the founder of the Running Room :)

This is a great cause and an excellent way to get out for some exercise!

Enjoy yourself!

New Fit Camp!

Alright, it's that time again! The time when I get to announce a brand-new session of Embody Bia Fit Camps, and the time you get the opportunity to take part in a program that will change your life :)

Embody Bia Fit Camps run for 8-weeks and are designed to change the way you live your life. You're going to be put through 24 demanding and intense workout classes that will test your will-power and determination! Every class is different, but the focus is always to make you sweat and bring your muscles to fatigue! We use various types of equipment and training techniques to achieve this. You will be taught how to have perfect form on every exercise, to keep you safe and optimize your results. You will never be bored! Feel free to check out Embody Bia on Facebook to see what current participants think of the program! Simply search "Embodybia" under groups!

The starting date of the next Fit Camp program is Feb. 28th. The classes are open to men and women, and everyone who registers for this session will receive a discount on May's upcoming outdoor program! There will be an uptown and downtown location and you have the ability to attend any three classes a week (1-2x/week registration is available- ask for details) at any location to suit your schedule. The classes are an hour each and the times are:

Downtown Monday, Wednesday, Friday - 6:30am, noon, 4:30pm, and 5:30pm

Uptown Tuesday, Thursday, Saturday- 5:30pm (Tuesday and Thursday), 9:30am (Saturday)

I'm excited to announce that this session will include a healthy cooking class with a registered dietitian, Jennifer Brenton, from the West Royalty Sobeys, as well as grocery shopping tour to help give you the tools you need to eat right and stay healthy during your day-to-day living. You will be put through a fitness assessment at the beginning and end of the program so you can see how your strength, cardio, and flexibility have progressed, I can do measurements if you'd like, and you'll also receive regular newsletters with advise, nutrition information, recipes, and motivational tips to keep you on track!

I'm also choosing a 5k race for everyone to take part in together for this session! In every Fit Camp program I try to encourage active living outside of the regular "purposeful" exercise programs. I've run many races with my clients and feel it's the perfect way to feel good about yourself and realize how fit you've become in only a few short weeks! We usually do breakfast together after the race and take pictures to celebrate our accomplishment!

If you're interested in learning more about Embody Bia's upcoming Fit Camp, please call (367-4929) or email me (embodybia@gmail.com) as soon as possible. In order to give you the attention you deserve and the quality of training that's required to keep you safe, my class sizes are limited. This means you need to reserve your spot quickly!

Are you ready?!

Show me what you're made of!

This is a shout-out to all my current Fit Campers! Congrats to all of you on making it half way through the Fit Camp program :) It's been an amazing 4 weeks working with all of you, and I'm so pleased with what you've been able to accomplish. Everyone's form has come a long way since day 1, and your attitudes and determination have really been inspiring!

Over the remaining few weeks, I want you to kick it up a notch! I'm going to go hard on you and want you to show me what you're made of! I want lower squats, perfect posture on your lunges, complete control through the core! I want you to jump higher, I want your push ups lower, I want you faster, stronger, and more focused! Bia is the greek spirit of force, determination, and power- I want you to embody all that she represents!

Don't get discouraged if I'm correcting your form more or encouraging you to push harder over the next few weeks. There will be no babying you from this point on! I want the best for you, and I want you to want the best for yourself. You have paid me to be your trainer- I would be doing you an injustice to expect anything less than your best ;)

Put a smile on your face- this is going to get good!