Action creates Action

Are you suffering from lack of energy? Do you want to have more energy? Want to know the secret to having more energy? Then keep reading! If you want more energy, you have to move more. Simple. Now I’m sure you’re rolling your eyes right about now but the more you move, the more energy you will have. Action creates action. Here’s the challenge….a lot of people simply don’t have the energy to fit in their workout at the end of a busy day. BUT that can all change by simply working out. (Insert eye roll here again.) But there is science behind this. When you exercise your body rises up to meet the challenge for more energy by becoming stronger. This happens on a cellular level with tiny organs called mitochondria. They are the body’s power plants that produce energy. Now, most of our energy comes from food as well (this is why we don’t eat crappy food) but the more mitochondria you have, the more energy your body produces. And how do we make more mitochondria? Through regular exercise! I know it may seem paradoxical that what makes us tired (exercise) gives us energy but it does! Exercise also crease more energy by: increasing muscle mass increasing our heart’s pumping volume reducing body fat lower bad cholesterol improving blood sugar regulation improving circulation boosting mood & mental capacity So basically, the more you exercise the better you feel and so you want to move more!!! How cool is that. Where does one start? How about just going for a walk? It doesn’t have to be that long,...

5 Steps to Increase Your Metabolism After 50

Stop believing that after age 50 your metabolism is shot. I hear this from women all the time and it is simply not true. If you are healthy with no underlying conditions, you CAN boost your metabolism after the age of 50. Yes, our metabolism slows down with age (approximately 10 percent per decade after age 20) but you can still rev it up. Good news, right?! It takes work but trust me, you can get toned and fit and have a midsection again. But it takes work! If you follow these 5 steps consistently, you will see your metabolism increase within 12 weeks. Yes it takes that long…it’s a process you have to stick with. Step One: Strength train 4x a week. I know you have heard this a billion times but that’s because it is true. When you consistently strength train, you increase your lean muscle mass. When you have more lean muscle, your body has to increase its metabolism to burn calories. And you must lift heavy enough to challenge your muscles to grow. You must start to learn to love strength training in order to boost your metabolism. And when you are lifting you have to lift heavy. No 5lb bicep curls (unless you’re doing a barre class)…go pick up the 15 & 20lbs. Get yourself a trainer if you don’t know where to start. (I know a great one!) Step Two: Increase your protein intake. Every meal should have a protein source in it. Protein takes more work for the body to digest and in order to do so, increases it’s heat production. Increasing...

5 Weight Loss Myths You Might Be Buying Into

If weight loss or fat loss is a goal of yours, I invite you to keep reading this email.Now, I get it…there is an overwhelm of information out there on how to lose weight. Especially now after the pandemic everyone is capitalizing on the whole ‘lose the pandemic 15’. With all that information, it is easy to lose sight of your goal and to not know where to start.So let me help you!First, it’s okay to want to lose weight. You do you, sis (as the kids like to say).The reality is, carrying extra weight around creates health issues. It’s hard on the joints, it’s hard on the heart and it increases your chances of developing a lot of other health issues. Also, it just doesn’t feel good! We all come in different shapes and sizes and I’m a big believer in rocking what your momma gave you BUT you also have to strive to be healthy. And extra weight is not healthy. So that being said, let’s bust down some weight loss myths, shall we?Myth #1 – To lose weight you need to drastically decrease your calories.Not always true. The simple equation is ‘eat less, move more’ and you will lose weight. Science shows that if you create a caloric deficit you will lose weight, and yes you will BUT you don’t have to create a crazy deficit. It also depends on what type of calories you’re putting in your body. If you’re eating 1200 calories of Tim Hortons donuts and you’re expending 1500 calories, you may lose weight but not that much. And you’re going to feel like shit. Decreasing calories drastically can act in...

You should be doing Pilates

Yes, that is right. You should be doing pilates on a regular basis. Here’s why: It will change the way you move. You see, it’s all about posture. Poor posture produces pain. Most of us have bad posture. We live in an anteriorly based world. Just imagine sitting at a computer 8 hrs a day and what that does to someone’s posture. Or standing over a table preparing meals all day. Or driving a truck all day. Gardening. Everything we do is forward based. That can all lead to shoulders that round forward, heads that drop forward and rounded upper backs. Take that posture and keep adding age to it. Oh, and don’t forget gravity pulling you forward and down. Bad posture can lead to a whole host of health problems. Migraines, chronic pain, carpal tunnel syndrome, tennis & golf elbow, spine misalignment, poor circulation, and even depression. Pilates to the rescue! Pilates is based on the proper alignment of the spine. Basically one goes from slouching forward to standing up tall. When your body is in alignment, everything falls into its proper place. Shoulders roll back, the head rests on top of the neck, not forward, the back is tall and not slouched. Pilates does this by… deeply strengthening the abdominal muscles. A strong core is important for stabilizing your spine. Maintaining a strong core keeps the back strong and keeps the body in proper alignment. Through Pilates, you learn how to engage the core to strengthen the abdominal muscles through a series of small, isolated movements using mainly your body weight. improving posture. With Pilates, you practice proper spinal alignment...

Time To Get Your Shit Together:)

Okay, people…..the kids are back at school and settled, summer is clearly over and so now that leaves you. It is time to get your shit together and set up your fall fitness & health routine. Those of you who know me know that I LOVE September. Not for the weather or the changing colours and all that other poetic stuff people wax on about. Yes, the leaves are pretty, I’ll give you that but I am perfectly happy with summer weather all year round. I LOVE September because, for me, it’s OPPORTUNITY! September signals new and fresh. It’s the beginning of a new year and it’s when I feel most creative and productive. Yes, January is the actual ‘new year’ but September has always been more of the new year to me than January. This September is especially exciting for me because I moved from where I lived for 18 years to the city. I took a leap of faith and literally jumped from the pond to the ocean. And I’m super excited about it. (Sometimes I feel nauseous about it too but mainly excited;) Anywho….after a summer of no routine, alcoholic beverages (hello Nudes!), yummy BBQs, chips, chilling & beaching it, it is time for us to get our shit together! Have you registered for fitness classes yet? Or have figured out in your schedule where you can fit fitness in? Have you hired a personal trainer yet? Or a life coach? What are you doing to work toward your health & fitness goals this fall season? If you want to be really successful with your fitness &...