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January 21, 2025
When it comes to strength training, there’s often confusion about what type of training is best for achieving a strong, lean, and sculpted body. Is it lifting heavy like a powerlifter? Moving quickly through exercises like in a group fitness class? Or something in between? As a woman who prioritizes muscle growth (hypertrophy) in my training, I want to break down the different styles of strength training—max strength, hypertrophy, and endurance—and explain why hypertrophy training, combined with a strategic approach to exercise selection, is ideal for building muscle, shedding fat, and feeling like a badass both in and out of the gym. ...read more
January 16, 2025
There's a Japanese concept called Kintsugi—the art of mending broken pottery with gold. This ancient practice teaches us that we can transform adversity into something beautiful and resilient. It shows us that healing is possible, that we can embrace our imperfections, and emerge stronger. Like those golden seams in repaired pottery, our challenges can become the very things that make us unique and powerful. ...read more
October 24, 2024
Many of us have been there—finishing dinner and promising ourselves we’re done for the night, only to find ourselves reaching for snacks, sweets, or whatever’s in the pantry. For some, this post-dinner grazing can add up to a significant amount of calories, often leading to feelings of frustration, guilt, and dissatisfaction with progress toward our fitness goals. If you’re struggling with late-night eating or emotional eating, you’re not alone. The good news is, with a few mindset shifts and practical strategies, you can take control of your evenings and develop a healthier relationship with food. Here’s how to get started: ...read more
July 8, 2024
Starting a new workout routine is an exciting journey, and most of us want to look snatched in a bikini STAT. This is about the LONG GAME, training for life, not for a summer body. As a Certified Personal Trainer and Health Coach, I understand the importance of setting realistic expectations and celebrating milestones along the way. One of the most common questions I get asked from clients is, "How Long Does It Take To See Results From Exercise?" Let's dive into what you can expect as you embark on your fitness journey towards experiencing higher energy levels, improved mental health, improved body composition, muscle growth, healthier blood pressure, weight loss, lower resting heart rate and more. ...read more
May 22, 2024
I have spoken with many women who are frustrated that they can’t seem to build muscle, have stubborn fat they haven’t been able to release, and often feel fatigued, and lightheaded. A common theme is that these women are underfed, running on fumes of calories, so their body as a survival instinct, slows metabolic processes, and holds onto fat. ...read more
May 1, 2024
Are you a woman over 35 wanting to optimize your training and nutrition to be stronger, leaner and have better overall health? I’ve got you! Keep reading for some golden nuggets on female specific training, nutrition, and lifestyle tips based on your hormonal changes. When you reach perimenopause and menopause, you experience a gradual decline in estrogen, progesterone and testosterone. ...read more
April 2, 2024
When it comes to maximizing fitness gains from your workout routine, you have many programming options to get the most out of your time in the gym. As a busy, working mom, I like to be as efficient as possible. Hello supersets! Supersets involve performing a set of one exercise, immediately followed by a set of a second exercise. The biggest benefit of supersets is decreased overall training time, and increased aerobic demand. ...read more
March 3, 2024
Counter Weight Gain: As we age, our metabolism slows down, our hormones shift, we tend to move less, and lose muscle mass, which further reduces our basal metabolic rate resulting in weight gain. Regular strength training can help to balance hormone levels, which is particularly beneficial for women experiencing hormonal fluctuations during different stages of life, such as menopause. Muscle burns more calories at rest than fat, so increasing muscle mass through strength training can boost metabolism and assist in weight management. ...read more
February 26, 2024
When people start habitually exercising, they start changing other unrelated patterns in their lives. People who exercise start eating better because they want to fuel their body with nutritious food after breaking down muscle, they are thirsty for more water so drink more, they become more productive at work, sleep better, smoke less, show more patience with colleagues and family because they feel less stressed. Exercise is one of the best tools to complete the stress response cycle and is a keystone habit that triggers widespread change. ...read more
February 20, 2024
Many people ask me how I keep my teeth so white, so I wanted to share my favourite tried and true hacks that I’ve been using for years for pearly white teeth. ...read more