Looking good makes us feel good, and feeling good, helps us look good! The two go hand-in-hand. I was watching Kelly Osbourne on TV yesterday and she talked about her recent major weight-loss. She mentioned that she started by going out and buying really cute outfits to where to the gym. She said she'd do her hair and makeup to feel pretty before her workout too! It may sound kind of silly, but I actually think it's a great idea!
Go out and buy yourself some nice, comfortable workout clothes that fit the body you have now and make you feel good! You'll feel more confident as you walk into the gym or your fitness class to do your workout. When you feel confident, you'll also feel a bit more powerful and will be able to push yourself a bit harder during your routine. It's true that when you start to feel good about yourself, you'll start to want to better yourself!
I went into Zellers today between classes and they have really cute workout attire! It's inexpensive and actually really great quality! I also found a really nice workout section at Smart Set too! You don't need to go spending a fortune on this new outfit. Just something that fits well and makes you feel good. So go and treat yourself to some nice new workout clothes to help you start your journey, or get a bit more motivation to continue your journey, to a healthier and sexier new you! Just remember, the goal when you workout is not to model! You need to actually WORK, and sweat, and grunt, and feel the BURN! So, although you may look great before you're training, you better look like you worked damn hard at the end of it!! So, ladies, maybe sweat-proof mascara and skip the eyeliner! ;)
Thursday, November 18
Monday, November 8
A Note On Trying
Strength is powerful, both mentally and physically, and both come from doing things you never thought you could do. One of the most satisfying things in life is surprising yourself. I've pushed myself out of every comfort zone I've known at some point or another, and it's made me a better and stronger person in every way. Never tell yourself you can't do something before you try! You are all incredible, and capable of more than you know. Start trying. The worst that can happen is that you'll learn a lesson, and a little bit more about yourself :)
Sunday, October 24
A Few Perks...
I wanted to lay out some perks that will be included with my new Fit Camp that is starting in ONE WEEK!
First, you're getting 18 fantastic training sessions that will enhance all aspects of your fitness and keep you in an optimal calorie-burning mode! No two workouts are ever the same! You're also going to receive newsletters that will help you get your diet on track and make sure you know what to eat, when, and why! You'll also get a couple at-home workouts to do when you're not at class and over the holidays to keep you moving forward until the next Fit Camp starts!
You'll also get to attend my jog-training class on Sundays (weather permitting) for free for the duration of the Fit Camp! This class is a great way to build up your cardiovascular endurance, your speed, and power! It is NOT just for those who know how to jog, this class teaches you how! It's for all fitness levels and we stay together as a group. I will make sure you're working hard at your own level and getting a great, safe, workout!
At the end of November, all the Fit Campers are going to be asked to enter a 5km fun run/race with me, the cost of which will be covered! This is a FANTASTIC way to see how far you're fitness has come in only a few short weeks and when you cross that finish line, you will feel so powerful it will motivate you to set new goals and achieve them faster than ever before!
There will be plenty of other perks that you will discover throughout the duration of the camp! It's my goal to help you love exercise and achieve a healthy and balanced lifestyle, and I will do whatever I can to achieve that!
Call or email me with any questions or concerns you may have. Remember, there's only one week left to register and space is limited, so reserve your spot before it's too late!
First, you're getting 18 fantastic training sessions that will enhance all aspects of your fitness and keep you in an optimal calorie-burning mode! No two workouts are ever the same! You're also going to receive newsletters that will help you get your diet on track and make sure you know what to eat, when, and why! You'll also get a couple at-home workouts to do when you're not at class and over the holidays to keep you moving forward until the next Fit Camp starts!
You'll also get to attend my jog-training class on Sundays (weather permitting) for free for the duration of the Fit Camp! This class is a great way to build up your cardiovascular endurance, your speed, and power! It is NOT just for those who know how to jog, this class teaches you how! It's for all fitness levels and we stay together as a group. I will make sure you're working hard at your own level and getting a great, safe, workout!
At the end of November, all the Fit Campers are going to be asked to enter a 5km fun run/race with me, the cost of which will be covered! This is a FANTASTIC way to see how far you're fitness has come in only a few short weeks and when you cross that finish line, you will feel so powerful it will motivate you to set new goals and achieve them faster than ever before!
There will be plenty of other perks that you will discover throughout the duration of the camp! It's my goal to help you love exercise and achieve a healthy and balanced lifestyle, and I will do whatever I can to achieve that!
Call or email me with any questions or concerns you may have. Remember, there's only one week left to register and space is limited, so reserve your spot before it's too late!
Saturday, October 16
Schedule for Embody Bia's Fit Camp
Fit Camp Starts Monday, November 1st! Choose three classes that you think you will most regularly attend, but from there you can move around and switch days, times, and locations to suit your schedule.
1st Location: St. Paul's Church, Parish Hall, Corner of Richmond and Prince
Days: Monday, Wednesday, Friday
Times: 6:30am-7:30am, 12:00pm-1:00pm, 4:30pm-5:30pm
2nd Location: The Spa Total Fitness Centre, Tennis Court, Ch'town Mall
Days: Tuesday, Thursday, Saturday
Times: 12:00pm-1:00pm, 5:00pm-6:00pm (Tuesday and Thursday only), 9:00am-10:00am (Saturday only)
Email embodybia@gmail.com or call 367-4929 to register today! Space is limited!
1st Location: St. Paul's Church, Parish Hall, Corner of Richmond and Prince
Days: Monday, Wednesday, Friday
Times: 6:30am-7:30am, 12:00pm-1:00pm, 4:30pm-5:30pm
2nd Location: The Spa Total Fitness Centre, Tennis Court, Ch'town Mall
Days: Tuesday, Thursday, Saturday
Times: 12:00pm-1:00pm, 5:00pm-6:00pm (Tuesday and Thursday only), 9:00am-10:00am (Saturday only)
Email embodybia@gmail.com or call 367-4929 to register today! Space is limited!
Friday, October 15
6 Week Fit Camp!
Embody Bia
6 Week Training Camp!
6 Week Training Camp!
Starting November 1st, Embody Bia is pleased to offer a brand-new training camp to help you jump-start a new active-lifestyle!
Here are some of the program highlights:
- With the use of agility ladders, medicine balls, dumbbells, and bodyweight exercises, develop all components of fitness (incl. cardio, balance, agility, coordination, speed, strength, endurance, and flexibility) through dynamic, fun, and effective exercise routines!
- Lose fat, develop lean muscle, have more energy, and enjoy feeling more confident!
- Receive regular newsletters filled with nutrition information, exercise ideas, time-management tips, and ways to keep motivated!
- Two convenient locations; downtown at St. Paul’s Church, and uptown at the Spa Total Fitness Centre. PLUS! You have the ability to switch between locations and times depending on your schedule! This “no-excuse” camp will ensure you stay on track!
- Receive a discount on January’s upcoming 8-week Fit Camp!
- All you need is a water bottle, mat, a set of dumbbells, and a great attitude!
This Program is open to men and women of all ages and fitness abilities!! I am a certified Personal Trainer AND Group Fitness Instructor- which means I received the education and experience required to safely provide a routine that allows each individual to feel that they are moving at their own pace, and are challenged within their limits! :)
For more information call Brittany Stephen at 367-4929 or email embodybia@gmail.com!
Tuesday, September 28
Can Your Success Be Measured?
Can your success, and your happiness, be measured by a piece of measuring tape, or a number on a scale? Can your accomplishments become greater or lesser by numbers on a piece of paper? I love my job and honestly believe I'm incredibly lucky to have found work in an industry I'm so passionate about, but there is one aspect that challenges my beliefs; it's the "weigh-in" and "measurement" time!
I create workout programs for a living; it's my job to help people learn how to exercise, and hopefully how to love it too! But becoming fitter and healthier, and adopting a new lifestyle that will help one live better for longer, just doesn't seem to be enough for some people! Instead of measuring success by how one feels, and how much they're able to accomplish, they use measurements and numbers on a scale to decide if they should be proud of themselves or not. Working out is thought of as a means to getting into a smaller pair of pants, rather than a way to meet new people, have more energy, relieve stress, become (or remain) independent, and generally live better!
Exercising has a whole WACK of benefits!! But by encouraging constant weigh-ins and regularly, and sometimes obsessively, measuring ourselves, we attach this idea that exercise is just suppose to shrink our bodies, and if they aren't shrinking we are wasting our time. The shrinking happens naturally if it needs to, and it takes time, but the other benefits of exercise are immediate! So why do we put so much focus on weight? Well, it's safe to say that we're living in a world that promotes the idea that skinny equals happy. Well, if that theory is correct, why are so many thin people unhappy? Shouldn't all the skinnies be walking around with big smiles on their faces all the time? Shouldn't I have been happier when I was thinner two years ago than I am now?
The honest truth is being skinny won't make you happier. That might hurt to hear right now, but soon you'll learn that it's a great thing because it means even if you're not the size you want to be, you can still be happy! Allow yourself to be enjoy life now rather than waiting until you fit into the next size down! Life is too short to put off happiness.
The pressure to be thin is too large. I have been underweight, overweight, and just right. Let me tell ya, the happiest I have been is when I stopped weighing myself! I live balanced. I love food and eat healthy at least 80% of the time, and when I indulge I don't beat up on myself. I love to workout and I love to relax and have a day off too! I enjoy myself, as often as possible. I don't weigh or measure myself because I don't believe I should have to! Should that number on the scale have the power to make me feel better or worse about myself? No, it should not!
I understand that there are people out there who need to lose weight for health reasons, and that checking their weight and doing measurements is important to monitor their health, but that's for extreme cases! I've watched people go through amazing transformations in my line of work. I've seen people start off shy and unsure of themselves, only to become confident, strong, and powerful! I've seen people do things they never thought they could do and seen them light right up with complete and utter happiness! Then...the dreaded weigh-in happened. They didn't see the number they had in their head as "acceptable" and left feeling discouraged. Talk about heartbreaking!
I want you to stop weighing yourself. I want you to stop focusing on numbers. Workout because it's good for you in a million ways! Eat right because you will feel better! Be happy right now, because life is too short to put it off.
I create workout programs for a living; it's my job to help people learn how to exercise, and hopefully how to love it too! But becoming fitter and healthier, and adopting a new lifestyle that will help one live better for longer, just doesn't seem to be enough for some people! Instead of measuring success by how one feels, and how much they're able to accomplish, they use measurements and numbers on a scale to decide if they should be proud of themselves or not. Working out is thought of as a means to getting into a smaller pair of pants, rather than a way to meet new people, have more energy, relieve stress, become (or remain) independent, and generally live better!
Exercising has a whole WACK of benefits!! But by encouraging constant weigh-ins and regularly, and sometimes obsessively, measuring ourselves, we attach this idea that exercise is just suppose to shrink our bodies, and if they aren't shrinking we are wasting our time. The shrinking happens naturally if it needs to, and it takes time, but the other benefits of exercise are immediate! So why do we put so much focus on weight? Well, it's safe to say that we're living in a world that promotes the idea that skinny equals happy. Well, if that theory is correct, why are so many thin people unhappy? Shouldn't all the skinnies be walking around with big smiles on their faces all the time? Shouldn't I have been happier when I was thinner two years ago than I am now?
The honest truth is being skinny won't make you happier. That might hurt to hear right now, but soon you'll learn that it's a great thing because it means even if you're not the size you want to be, you can still be happy! Allow yourself to be enjoy life now rather than waiting until you fit into the next size down! Life is too short to put off happiness.
The pressure to be thin is too large. I have been underweight, overweight, and just right. Let me tell ya, the happiest I have been is when I stopped weighing myself! I live balanced. I love food and eat healthy at least 80% of the time, and when I indulge I don't beat up on myself. I love to workout and I love to relax and have a day off too! I enjoy myself, as often as possible. I don't weigh or measure myself because I don't believe I should have to! Should that number on the scale have the power to make me feel better or worse about myself? No, it should not!
I understand that there are people out there who need to lose weight for health reasons, and that checking their weight and doing measurements is important to monitor their health, but that's for extreme cases! I've watched people go through amazing transformations in my line of work. I've seen people start off shy and unsure of themselves, only to become confident, strong, and powerful! I've seen people do things they never thought they could do and seen them light right up with complete and utter happiness! Then...the dreaded weigh-in happened. They didn't see the number they had in their head as "acceptable" and left feeling discouraged. Talk about heartbreaking!
I want you to stop weighing yourself. I want you to stop focusing on numbers. Workout because it's good for you in a million ways! Eat right because you will feel better! Be happy right now, because life is too short to put it off.
Monday, September 20
New Fall Group-Fitness Schedule at the Spa!
This week marks the start of the new fall schedule of fitness classes at the Spa Total Fitness Centre. I'll be teaching eight classes a week at the Spa and all classes are open to non-members as well! Here is my schedule:
Monday, 9:30am: Total Body Strength Conditioning- Using various types of equipment, I'll work every muscle in your body, from head to toe, to tone you up! With some cardio, balance, coordination, and flexibility training included in every workout as well, this is a complete exercise program! Ideal for ALL fitness levels!
Tuesday, Thursday, 12:10pm and 6:10pm, and Saturday, 10:10am: BFit- One of my favorite classes! This is an interval-based workout that is held in the tennis courts. We do 3 minutes of cardio (jumping jacks, plyometrics, kickboxing, sport drills, etc.) followed by 1 minute of strength (lunges, squats, push ups, etc.). There is no equipment in this 45-minute class, instead you learn how to use your own body-weight for an unbelievable calorie-burning workout! It's great fun and modifications are always shown for low-impact options. Get ready to SWEAT!!
Wednesday, 9:30am: Cardio Blast- This brand-new workout will be similar to my successful "Total Body" class, but will involve some serious bursts of cardio to really get the heart pumping and sweat dripping!! With lots of equipment options, this class will be constantly changing to keep you on your toes!
Friday, 4:30pm: SPIN!- I loooove to teach indoor cycling classes and am so happy to be teaching one every week! Indoor cycling is such a great, low-impact workout! It burns serious calories and is a fantastic workout for toning and shaping the lower body and building core-strength. Make sure to bring your water bottle and grab a towel from the front desk for this one!!
Alrighty, those are my classes! Make sure to check some out :) And email me at embodybia@gmail.com if you have any questions!
Monday, 9:30am: Total Body Strength Conditioning- Using various types of equipment, I'll work every muscle in your body, from head to toe, to tone you up! With some cardio, balance, coordination, and flexibility training included in every workout as well, this is a complete exercise program! Ideal for ALL fitness levels!
Tuesday, Thursday, 12:10pm and 6:10pm, and Saturday, 10:10am: BFit- One of my favorite classes! This is an interval-based workout that is held in the tennis courts. We do 3 minutes of cardio (jumping jacks, plyometrics, kickboxing, sport drills, etc.) followed by 1 minute of strength (lunges, squats, push ups, etc.). There is no equipment in this 45-minute class, instead you learn how to use your own body-weight for an unbelievable calorie-burning workout! It's great fun and modifications are always shown for low-impact options. Get ready to SWEAT!!
Wednesday, 9:30am: Cardio Blast- This brand-new workout will be similar to my successful "Total Body" class, but will involve some serious bursts of cardio to really get the heart pumping and sweat dripping!! With lots of equipment options, this class will be constantly changing to keep you on your toes!
Friday, 4:30pm: SPIN!- I loooove to teach indoor cycling classes and am so happy to be teaching one every week! Indoor cycling is such a great, low-impact workout! It burns serious calories and is a fantastic workout for toning and shaping the lower body and building core-strength. Make sure to bring your water bottle and grab a towel from the front desk for this one!!
Alrighty, those are my classes! Make sure to check some out :) And email me at embodybia@gmail.com if you have any questions!
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