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?!
:)
Sunday, October 16
Friday, October 14
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.
Wednesday, August 31
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!
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!
Wednesday, August 17
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
http://www.kraftrecipes.com/recipes/creamy-basil-red-pepper-69024.aspx
Thursday, August 4
Tuesday, July 19
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!
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!
Friday, July 15
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.
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.
Subscribe to:
Posts (Atom)