A common problem I see many dads have when they are trying to lose the dad-bod is simply not knowing what to eat. You fear trying something new, because everything that you have tried up to this point has failed you. It’s so frustrating, but it’s not your fault. The problem is that you have never tried anything sustainable, rather you have just tried quick-fix approaches. Are you interested in learning more about a sustainable method? I am going to teach it to you tomorrow. Comment “YES” below and I’ll tag you tomorrow when I post it. _________________________________ #whattoeat #realfood #dietmistakes #diettipsfordads #dadbodtransformer #yegfitness #yegfitnesscoach #shpkfitness #shpknutrition #shpkbusiness #strathconacountybusiness
Carbs don’t make you fat. Excess Calories make you fat. Most people get their excess Calories from carbs because they are what comprise most snack-foods and take-out (chips, fries, crackers, donuts, pizza). Keep in mind that most snack-foods don’t just contain carbs, they also contain high amounts of fat and sodium (making them irresistible). Low-carb diets can work, just as any diet can work that cuts out a bunch of junk-food (simply because the person is now eating less Calories). Before completely eliminating an entire food group, try swapping out highly refined carbs with things like whole grains and fruits and vegetables. The next point is important! If you are far more sedentary than you once were, you simply don’t require as many carbohydrates for fuel as an athlete. Essentially, if you aren’t as physically active as an athlete you shouldn’t be eating as much as one. _________________________________ #noketohere #antiketo #shpknutrition #shpkbusiness #nodiets #antidiet #procarb #athletefood #lowcarb #carbsaregood #carbsforlife #healthycarbs #diettips #nodietisgood #mondayfoodforthought #fatlosstips #fatlossdiet #canadatrainer #nutritionadvice #nutritionfacts #dadboddestroyer
2023 is here and as is typical for this time of year, my email and social media feeds are FULL of "new year? new you!" messages and advertisements. So, as you potentially hone in on your goals for the next year and take stock into the things you want to implement in order to reach those goals, I have one word that I’d like you to consider… DISCERNMENT (which essentially means the ability to judge well). Ads are aplenty preaching the next best thing to help you get fit, lose weight, make millions. And while there are some legit amazing programs/plans out there, it’s important to be able to shift through the BS. Below are a few ideas that might help you do so… 1 - Quick fixes don’t work long term so run from anything that promises extreme results in a short period of time. Sure you might see results quickly but will those results last long-term? Quick fixes are often extreme and while you may be able to white-knuckle your way through severe dietary restrictions or extreme workouts for a short period of time, there WILL come a time in which you simply have enough and quit altogether or even shift to the opposite end of the spectrum. Progress takes time. A good program will be periodized (yes, nutrition can also be periodized) and perhaps more importantly, will educate you through the process and teach you how to maintain once you reach whatever your goal might be. 2 - Life is meant to be lived which means your program needs to be realistic and work for your particular lifestyle. I can’t help but get frustrated over the demeaning “no excuses” attitude because it really isn’t that black and white. While I do believe it’s important to make health a priority, there are many different ways to achieve a healthy lifestyle and so, a cookie-cutter approach doesn’t work for everyone. The time a single, working individual has to devote to fitness and meal prep for example, is very different than the time a working mother of three has available to her. Making changes should be a little challenging, but be sure to find something that you can implement consistently. The magic really is in consistency. See below for more...
This past weekend was AMAZING! My hubby and I hit Golden, did some camping, visited Invermere and then met up with our son in Fernie where we were lucky enough to spend a couple days riding some single track! It was a perfect mini break from work and school! The beautiful weather and scenery left my heart full! I'm a lover of adventure. I always have been. From ditching the skating trainer when I was little in a snowbank at the local pond, diving off the highest platform diving board when I was 4, to snowboarding and mountain biking as I got older. There is nothing quite like the rush of adrenaline!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I think I have passed the love of adventure onto the family! As the kids get older, the amount we can do together grows and we have so much fun pushing boundaries. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What kind of adventures do you take your family on? Do you like to push things a little or do you have a tendency to play it safe? #yegpersonaltrainer #shpkpersonaltrainer #lifeignited #adventureeveryday #outdoorfitness #fernie #themountainsarecalling #thisiswhereiretire #ridebikes #singletrack #fallfun #shpknutrition #thebestlife #getoutside
THE HARDEST PART IS SHOWING UP!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It's not lifting the barbell. It's not eating good food. It's not following the schedule you've made for yourself. It's not focusing on your breath during a meditation session.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The hardest part is winning the mind game that keeps you from getting to that place to begin with.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In our minds, there are always 1,000,0001 things we feel we need to do. And so we start to make up stories in our head...our "reasons" as to why we can't do the things we know we should.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When you fail to show up...you are also failing to acknowledge that YOU have value and that you DESERVE to do these things for yourself.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The next time you begrudgingly hit a class, tie your shoes for a home workout, lay out your yoga mat, chop up your veggies, head outside for a walk...thank yourself and remember that you've already gotten through the most difficult part. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ YOU SHOWED UP!⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ #progress #yegfit #yegfitness #yegmoms #yegliving #shpk #shpkfit #shpkfitness #shpkmoms #strathco #yegnutriton #shpknutrition #firststepisthehardest #mentalhealth #wellbeing #lookafteryourself #thesmallthingsmatter #lifecoach #selflove #healthylifestyle #fitnesslove #community #momblogger #onlinenutritioncoach #onlinefitnesstrainer #liveyourbestlife #investinyourself #youcandothistoo #stepstohealthy #darkhorsepower
During the summer, many have a more laissez-faire attitude toward their nutrition. As we get closer and closer to September, the inquiries come in as people want to "tighten up" their eating. What if you could eat the same throughout the summer as you do the rest of the seasons of life? What if you ate the same on weekends as you do throughout the week? What if you didn't ever have to feel the need to "tighten up" or go on a diet again? It is 100% possible and a good nutrition coach can teach you how! Over the next two posts, I'm revisiting an older popular post about nutrition coaching because not all nutrition/ nutrition coaches are equal. Fad diets are out (or at least they should be) and sustainable nutrition is in. Regardless of your goals (weightloss, maintenance, weight gain), if you want success long-term, then your nutrition needs to be something you can maintain day in and day out. I'm a firm believer that although there are better food choices than others in terms of nutritional value, there is room for your favourite foods in moderation. A nutrition plan should never be so strict as to eliminate entire food groups or give you a list of unallowed foods (unless of course it's for medical purposes and it's prescribed by a registered dietician). Rather, a good nutrition coach should teach you how to manage hunger, cravings and energy as well as how to incorporate the foods you love in moderation. This makes the journey enjoyable. When the journey is enjoyable, then the practice becomes sustainable. And sustainability is what allows you to reach, and more importantly, MAINTAIN your goals. This my friends is food freedom. Starting the week of September 19, I'm offering another round of group nutrition coaching centred around the #moderation365 method. Details will be released next week, but this 8-week program teaches you how to escape the diet roller coaster; even out the highs and lows to find daily moderation all the while reaching your goals. If you think a program like this might be for you, or if you have ANY questions at all, drop me an email and we can have a chat!
With the rising costs of … everything😅, why not do a little giveaway? 🛍 • prize: 1 free Comprehensive Biofeedback appointment (valued @ 289.99+ tax) • how to enter: follow me + like this post + tag a friend. • 3 extra entries for posting to your story (tag me so I can see & record it as extra entries) • winner will be announced: Saturday July 2, 2022 • if you’re not physically in Edmonton, Alberta for testing, no worries! We can do this session remotely with you sending a hair sample to me 😁 📢 Tell your friends. If they don’t have Instagram, they can share to their Facebook story. Just make sure to tag me or my business account and send me a message so I know & can enter them in 😊. • if you’re wanting more info about biofeedback testing and how it can help you with your healthy and fitness goals - check out my “BioScan” story highlights 😁 #holisticnutrition #biofeedback #yegnutrition #shpkfitness #shpknutrition #guthealth #yegfitness #givingback
Grocery shopping has never been my favourite task, but with constantly increasing prices (I swear prices increase every single time I walk into the grocery store), it has become downright daunting. And I know I'm not the only one feeling this. Below are a few things that I've done to try to stretch my grocery dollars. 1. Menu plan and create your shopping list according to this plan. While you are at it, sit down with your local grocery store flyer and plan your menu based on what is on sale. Cooking according to a plan helps reduce waste (aka the veggies we buy with good intentions but sit in the crisper until making their way to the trash) and it's amazing how much money you can save when sticking to your list (and shopping the sales). 2. Eat your leftovers! Throwing away food makes me cringe and I plan a leftover night into my weekly menu. I also get creative and use leftovers in soups and scrambles. I've made some delicious concoctions this way and it ensures nothing goes to waste. 3. Go meatless for a meal or two. Beans and lentils are highly nutritious and VERY affordable. Check out @ohsheglows cookbooks for some AMAZING recipes. The cauliflower lentil soup is to die for! 4. Buy frozen. We often forget that frozen fruit and veggies are just as nutritious as fresh and are often picked at their peak. They can be incredibly affordable, versatile and don't spoil. Also, I'm going to say it. There is a lot of pressure from the nutrition world to buy/eat organic, grass-fed, free-range...whatever. If you can manage that, great. But there are many who simply can't...and ya'll...I'm one of those who can't (18-year-old who's working out and skating a couple hours every day = hella lot of food being consumed). As parents, we do the best we can with what we have at any given time. I saw someone shaming someone's grocery cart online the other day and it made me sad. Being able to buy fresh, healthy food is a privilege that isn't afforded to everyone and it's become more difficult for MANY families as the cost of living skyrockets. So, if you catch yourself silently judging someone around you...you don't know their story. How are you stretching your food budget?
Summer holidays are JUST around the corner and I literally can't wait. Things in the Haggerty house are changing big time come the middle of August and so I'm bound and determined to make the time up until then as epic as possible. Every year I create a summer bucket list. But one thing I've realized is that unless you put dates to those items, they don't necessarily come to fruition. There's very little you can leave to chance. And so, the planning has begun with a finalized date to head out to Waterton with family and to hike Crypt Lake...something we've tried to do for a couple years and we've always come up a little short to make it onto the ferry. Finding dates to work with 11 people's schedules might have proven to be the biggest adventure of this particular trip, but I can't wait. Now I'm motivated to plan out the rest of the summer and while the girls trip to camp along the west coast and into Cali might not be happening any more thanks to sky-high fuel prices, I do see a little bit of boating, paddleboarding, hiking and mountain biking in my near future. This summer is going to be the perfect refresh! I'd love to hear some of your big summer plans! What are you most looking forward to? #yeg #yegmom #yegfit #yegfitness #yegfitmoms #yegnutrition #yegnutritioncoach #momswholift #shpkfitness #shpkfit #shpkmoms #shpknutrition #strathco #strathcona #strathconacounty #sherwoodparkmoms #momswholift #momstrong #mindshift #darkhorsepower #onlinecoachingfitnessplan #healthboss #takechargeofyou #liveyourbestlife #youdeservehealth #becomingmore #loveyourself #adventureeveryday #adventurelover #momfitblog
I've talked about finding balance before... Balance between mom life, professional life, wife life, daughter life, friend life, fun life, self-care life, etc! There are a lot of aspects to life that we are often told we need to balance. And as I've said before, finding a balance between it all (in my opinion) is BS. In a perfect world, we could allocate all our "responsibilities" equal pieces of the pie and voila..."balance". Unfortunately, life doesn't work that way and we go through periods of life where some of those responsibilities pull a little harder at our time and energy. I'm feeling this right now. Quite simply, I can't fit it all in. School and my clients consume 80% of my time and I have a whole lot of things competing with the leftover 20%. My house isn't spotless. I haven't seen many of my friends. I've yet to hit my mountain bike, head to the mountains for a hike or get out on the water for a paddle. And though I'm showing up for my clients, I haven't been showing up regularly on social media (which is the biggest business faux pas these days). And, for a while, I was completely overwhelmed by it all. Literally, panic set in. And so I've decided, that maybe balance is all about finding acceptance about where you are at any given period of time. Maybe it's about prioritizing the things that need to get done, and being ok with the fact that you simply can't do it all. At least for me in this crazy season, once I sat down and figured out what I could realistically complete, started delegating things that I could and became "ok" with letting go of some of MY other expectations, I felt like I could actually breathe. Instead of being frazzled, I gained some clarity which gave me the focus to tackle my tasks and in the end, gave me a little bit of "free" time that I'm choosing to spend being intentional with the family. Life is full of many different chapters. Just when we think we have it down, a new chapter starts and we are forced to figure ourselves out again. I think figuring out how to meet yourself where you are at within any of these chapters is a key to getting through life's adventures.
If you want to lose fat and keep it off forever you will simply have to change some of your habits. . One nutrition habit that is very useful involves eating a large quantity of vegetables with lean protein for at least one meal per day (ideally more). . How do you do this? Check out my new YouTube video in which I not only demonstrate and explain how to make a super simple tuna salad that will fill you up, but I also explain why eating like this works! . The recipe is in the description on YouTube. https://youtu.be/b1Ya0rSQp4A . If you don’t like tuna then simply substitute another lean protein! . Comment below if you like tuna or hate it! _________________________________ #tuna #tunasalad #mealprep #youtube #mealidea #shpkhealth #shpkdad #shpknutrition #sherwoodparknutrition #yegfitness #yeg #yeghealth #fish #salad #diettips #nutritioncoach #vegetables
I DID NOT want to do my workout today. I just wasn't feeling it. I procrastinated. Surfed social media for longer than necessary. Thought about completely blowing it off altogether. And then I decided to pull up my pants, crank up the music and get to work. And I'm so glad I did (which is most often the case when my motivation is lacking) because it was the best workout I've had in a long time. 75 minutes later I left the studio feeling rejuvenated and energized. I'm all for listening to your body and taking extra rest days when needed. In fact, it's REALLY important to do so. But my lack of excitement about getting into the studio had nothing to do with being physically (or even emotionally) tired. It had nothing to do with the lack of time in my day. I just didn't wanna. My motivation was lacking. It doesn't matter how much you love to exercise, you won't always feel motivated because let's face it...hitting the gym is work. Motivation doesn't keep you going. Discipline does. I will never be the one to sit here and tell you there are no excuses when it comes to fitting workouts in. First, I find that berating and it rarely helps build confidence or help someone find their groove. Second, everyone's situation is different. I'm a busy mom who runs a business and I KNOW that there are always unexpected things that pop up that take away that hour you had to do something for yourself. But, when my clients come in with specific goals (be it performance, aesthetics, health), I will challenge them... I encourage them to listen to their bodies and take recovery days when they are needed (though I also balance their programming and schedule rest days so they aren't overdoing it). But I also challenge them to have those hard internal conversations in which they ask themselves, "Am I looking for an excuse to blow off my plan, or is this a reason?". There is a difference. Reasons we can work around; take a look at programming and make changes to better suit you, your goals and your needs. But it all starts with being honest with yourself.
When it comes to nutrition, I work hard with my clients to shift their "diet" mentality approach. Getting in the mindset to work on nutrition is hard when you come at it from a scarcity mindset and start to think of the things you believe you will be taking away from your lifestyle. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ We all know I believe that there is room for all your favourite things in moderation. Because who wants to live in a world without cheesecake?!? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But I truly believe we need to approach nutrition (and everything else in life) with an abundance mindset. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✔️What can we ADD to our diet that will benefit our overall health? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✔️How can we ENJOY are favourite foods? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✔️How much energy will I gain when my body is getting all the nutrients it needs? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✔️How will fuelling my body make me stronger? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✔️How much clarity will come when the fog lifts? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✔️What kind of positive role model will I be for my family when I'm not always on a diet? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Mindset really is everything and can be 100% what either propels you towards, or keeps you from becoming the best version of yourself. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #yeg #yegfit #yegfitness #yegnutrition #yegnutritioncoach #easynutrition #shpkfitness #shpknutrition #shpkeats #eatgoodfood #simplenutrition #athletenutrition #nutritioncoach #onlinenutritioncoach #darkhorsepower #eatalltheveggies #eatingwelldoesnthavetobehard #fuelyourselfwell #eatyourfaves #delishandnutrish #carbsarenottheenemy #yegathletics #shpkathletics #moderationeveryday
Does the scale seem stuck for you? . Snacking can have a huge impact on your weight-loss and weight-maintenance success! . Swipe through the images to see how this can happen. . Comment below with what snacks you find yourself eating most often! _________________________________________ #fawcusfitness #snacks #nodadbod #nutritiontips #diettips #shpknutrition #yegnutrition #yeghealth #shpkwellness #snacks #chips #weightlosshack #igdaily #healthtip #weightlossfordads #fatlossfordads
New YouTube video and blog post is up! . These muffins contain no added sugar or fat and have only 4 ingredients! . Links below! . https://youtu.be/1v5od6p738s . https://fawcusfitness.com/blog/the-easiest-healthy-muffins-ever-no-bs . Will you try these? _________________________________________ #muffins #healthymuffins #nosugar #nosugarmuffins #healthybaking #fitfood #weightlossfood #bestmuffins #fawcusfitness #nodadbod #menshealth #easybaking #simplebaking #shpkhealth #shpknutrition #sherwoodparkbusiness
Eating according to your macros (short for the three macronutrients which are protein, carbs and fats) is a way for many individuals to eat guilt-free and can help individuals lose weight and keep it off, but is it a good idea? . As always, it depends. If your diet is devoid of fruits and vegetables and is instead primarily filled with chocolate bars, pizza and brownies then you are likely missing out on some key micronutrients (and and fiber and phytonutrients which are disease-fighting plant chemicals). . On the other hand if you are hitting your protein, carb and fat goals consuming a wide variety of minimally processed foods with the odd treat thrown in here and there then it may be a viable option for you. . Just be aware of what you are doing and that eating like crap everyday probably isn’t great for your long-term health. . Comment below if you know someone that eats according to their macros! ______________________________________ #fawcusfitness #twitterpost #nodadbod #sherwoodparkbusiness #diettips #IIFYM #macros #nutrition #healthyeating #healthyliving #igdaily #fitfam #bewise #diet #dietfad #shpkhealth #shpktrainer #shpknutrition
Even the Easter Bunny stocked up on our leafy greens. WIN your next order! Post, share, and tag us in your Easter Meals that include our leafy greens this weekend! We will draw a name and your next order is on us. #edmontonliving #shpkliving #yegfood #shpknutrition
Ahhhhh...to be back to travel❤️! For the first time in 2 years, my March and April are back to my normal, which means I will be on the road. A lot. And I literally couldn't be more excited about it (aside from the cost of fuel 🤢). Over the next month, I will be in Kelowna, Penticton, Costa Rica and Calgary logging a total of at least 20 nights away in 27 days. One of the things my clients often ask me is how to navigate their nutrition and fitness during vacation. And given that travel is more prevalent these days, this question is coming up more and more. So let's talk about it. While you can certainly hit a gym on your vacation IF THAT'S WHAT MAKES YOU HAPPY, taking a break from the gym is perfectly fine and will not derail your efforts. In fact, the rest and recovery may actually improve your progress when you return. Unless you spend the entire day laying in the sun (which is totally cool too), many of us tend to be quite active on our vacations, logging many more steps than usual as we walk, explore and try out new activities around us. I know for us, we plan on hiking, surfing, snorkelling, swimming and more! When it comes to nutrition, I wouldn't ever tell you to throw caution to the wind and eat everything in sight (does 10 margarita's beachside and 3 deserts in an afternoon really make us feel great?) but it is also ok to enjoy your meals. I personally make sure I eat breakfast and lunch loaded with micronutrients and protein to manage my hunger and then allow myself to splurge a little more at dinner. So, for example, breakfast might be an egg/egg white and veggie omelette with some fresh fruit and lunch might be a huge salad with chicken. Dinner might look like authentic Mexican tacos with rice, beans and even some churros. Or maybe a delicious steak with mushrooms, stuffed potatoes and then a shared piece of cheesecake. The point is, I maintain some mindfulness but I don't stress. And neither should you. If you have a vacation planned in the near future, enjoy yourselves. It's been a long time coming ❤️.
When I first started out as a healthcare professional (in OT, personal training or nutrition), everything I did was by the book and followed specific protocols. I'd panic if I didn't know the answers or if my clients didn't fall within a certain set of parameters. It wasn't that I wasn't knowledgeable...quite the opposite. But I lacked practical knowledge that one only gains through experience. MANY years later, I have grown to have a confident humility and this is something I believe to be important in all professionals. We can't possibly know all the things, nor should we ever pretend to. I am confident in my knowledge, and yet there is absolutely nothing wrong with saying the words, "I'm not sure". I've uttered those words to my clients many times. In those cases, I either do my research and get back to them or I refer to someone with more knowledge. The thing that experience has taught me most is that nothing is black and white and in order to help my clients reach their goals, I need to have the adaptability to change my plans into something different. No two clients are the same. Not everyone fits within the same box and when things aren't working, it's experience that gives me the ability to look beyond the parameters to change things up. We shouldn't ever stop learning. The way I approach healthcare, fitness and nutrition these days is very different than the way I approached it 10 years ago, and I hold no apologies for it. It's not that what I was doing in the past was wrong. Rather, the knowledge I have has simply increased and allowed the way I manage and help clients to evolve. And this is a beautiful thing! #yegpersonaltrainer #yegnutrition #confidentandhumble #sherwoodpark #shpkfitness #shpknutrition #onlinepersonaltrainer #alwayslearning #lifestyle
🚨 Biofeedback GIVEAWAY 🚨 My birthday is next week and I want to gift two people a personalized BioScan appointment with me! 🥰🎁. Biofeedback testing changed MY life. It simplified my health path forward, tailored to my physiology. It took the guessing out of supplements. Even with my health education and experienced I felt overwhelmed (slide to see before pictures). Biofeedback helped me see measurable data to keep me on track. I want to pay it forward and help others they way I was helped years ago 🙏🏼💓. What’s up for grabs: 2 x Comprehensive biofeedback testing and consultation (90 minutes, regularly 279+ tax) How to enter: • follow me + like this post + tag a friend. (Each tag = 1 entry). • extra entries for sharing this post to your story (tag me so I am notified & can give you your extra entry 🤍). Will announce the two winners on my birthday - Wednesday, March 2 🎂 #birthday #wholisticallyfitnutrition #guthealth #lymphaticdrainage #biofeedback #yegnutritionist #shpknutrition #yegpersonaltrainer #shpkfitness #holistichealth #yegfitness #yegbusiness Per Instagram rules, I must mention this giveaway is in no way sponsored, administered, or associated with Instagram inc. By entering, entrants confirm they are 18+ years of age, release instagram of responsibility, and agree to instagram terms of use. No purchase necessary.
First Line Fitness Training is dedicated to helping athletes and clients reach their sport, fitness and health goals which is why we partnered with Meal Prep For You. MP4U is our go to nutrition company and you can now pick up your personal app orders straight from First Line Fitness. Download the MP4U app, click on our last story and enter the contest for some free food! #mealprep #yeg #shpk #sherwoodpark #strathconacounty #yegfood #shpkrestaurants #yegrestaurants #firstlinefitnesstraining #MP4U #firstlinefood #yegfitness #shpknutrition
🛑Weight Loss Resistance is real‼️ So what is it? Weight loss resistance is when you body becomes resistant to standard weight or fat loss methods. Now this does not include people who can't stay consistent. The problem is half of a America according to research cannot follow through on a diet past 3 weeks. So it's understandable that people would say that it doesn't exist. Sufferers are blamed for not trying or lying. They will be told to eat less and move more which is the exact opposite thing you want to do when dealing with this issue. It makes it worse. Weight loss resistance can be divided into two distinct categories. 1) Metabolic Adaption: and extreme adaption that serves as survival response by the body in response to chronic stress on the system typically due to over dieting, disordered eating or endocrine disruption. This is the number one way!!! Basically if you diet to often and take medications that's interfere with your neuroendocrine or hpa axis (hypothalamus, pituitary, and adrenal) which helps control energy balance within a system you can force your body to become extremely efficient with calories and chose to eat muscle as an energy source instead of fat. Sure we lose metabolic burn capacity in our NREE, BMR, and TEF as we age but not at the level that is happening to many women today. Your body adapts to an over stressed or underfed state. 2) Metabolic Disease: This is like metabolic syndrome, autoimmune disorders, pcos, and other diseases that often go missed by most doctors that either lead to a cellular inflammation that causes hormonal resistance and insensitivity. Hormones control how efficient your metabolism works and what energy source your body uses in the body when calories get low. I have privately launched a university with other coaches like @allencress_ifbbpro and doctors dedicated to the study, research, and therapies to conquer this condition called MMU. Weight loss resistance is growing fast in this country. 1 in 8 women who will seek diet help are experiencing some degree of this issue and by 2030 it will be 1 in 4. My university goes public April 1st! More details coming. #The1in100
TIME TO HYDRATE!! Today we want you to make sure you are getting your full 8 cups of water for your #hearthealthchallenge. Do it for your heart! #shpkfitness #shpkmoms #sherwoodparkfitness #sherwoodparkmoms #sherwoodpark #sherwoodparklocal #sherwoodparknutrition #shpknutrition #shpkwellness #yegwellness #yegfitness #yegmoms #yeg #yegfitmoms #yegfamilies #strathconacounty #shpkbusiness #sherwoodparkfitfam #shpk #shopshpk #shpkpersonaltrainer #femaleaf #empowerfit #empowerfitshpk #empoweringwomen #women #empowered #groupfitness #fitnessclass
Learn the FAST acronym as part of our #hearthealth challenge to easily identify the signs of stroke. #shpkfitness #shpkmoms #sherwoodparkfitness #sherwoodparkmoms #sherwoodpark #sherwoodparklocal #sherwoodparknutrition #shpknutrition #shpkwellness #yegwellness #yegfitness #yegmoms #yeg #yegfitmoms #yegfamilies #strathconacounty #shpkbusiness #sherwoodparkfitfam #shpk #shopshpk #shpkpersonaltrainer #femaleaf #empowerfit #empowerfitshpk #empoweringwomen #women #empowered #groupfitness #fitnessclass
Today's #hearthealth challenge is to express some gratitude! Tell us something awesome! #shpkfitness #shpkmoms #sherwoodparkfitness #sherwoodparkmoms #sherwoodpark #sherwoodparklocal #sherwoodparknutrition #shpknutrition #shpkwellness #yegwellness #yegfitness #yegmoms #yeg #yegfitmoms #yegfamilies #strathconacounty #shpkbusiness #sherwoodparkfitfam #shpk #shopshpk #shpkpersonaltrainer #femaleaf #empowerfit #empowerfitshpk #empoweringwomen #women #empowered #groupfitness #fitnessclass
Teaser from Nutrition Dynamics very first complete system coarse! The very system we have used to change 10s of thousands of lives to guide you on a path of maximum wellness. While it's only available to Dynamic members you no longer have to buy a big coaching package to be apart of our huge community of nearly 1000 clients and coaches from across the world. We now have our community program! This program has so much value almost anyone would be crazy not to be apart of it. Community Select membership gives you: -1 coaching session to kick off a base program for you with a follow up session every 12 weeks - Access to our circle community where you can interact with our coaches and other Dynamic clients. Where we drop so much education and support everyday! - Group support access. You can pick a support group to hop in and find people just like you to provide support, education, and resources to overcome your mental and lifestyle challenges. - Live zoom video training weekly on everything from cooking, functional nutrition, and work out strategies! -Monthly giveaways and annual community events that only community members can be apart of! -Complimentary visit with our medical for hormone, endocrinology, or fat loss support. With half off all prices on hrt replacement therapy. - Our 4F program coarse with over 3 hrs of content giving you the process and knowledge to recover or become your best. Nutrition Dynamic has the programs, education, medical partnerships, coaches, and now we're building the largest full scale community that the coaching industry has ever seen. And we can provide it for under $100 dollars a month! Our new community program is launching in just days so stay on the lookout. We want to surround you with people who want to reach their potential just like you for price that is unbeatable. We are the change, come join us!
Today's #hearthealth challenge is to learn the CURM acronym to spot the signs of heart attack. C = chest pain U = unusual fatigue R = radiating pain B = breathing difficulties #shpkfitness #shpkmoms #sherwoodparkfitness #sherwoodparkmoms #sherwoodpark #sherwoodparklocal #sherwoodparknutrition #shpknutrition #shpkwellness #yegwellness #yegfitness #yegmoms #yeg #yegfitmoms #yegfamilies #strathconacounty #shpkbusiness #sherwoodparkfitfam #shpk #shopshpk #shpkpersonaltrainer #femaleaf #empowerfit #empowerfitshpk #empoweringwomen #women #empowered #groupfitness #fitnessclass
Weather pending... today's #hearthealth challenge is to get outdoors for a walk! Let us know if you got out today with a friend! #shpkfitness #shpkmoms #sherwoodparkfitness #sherwoodparkmoms #sherwoodpark #sherwoodparklocal #sherwoodparknutrition #shpknutrition #shpkwellness #yegwellness #yegfitness #yegmoms #yeg #yegfitmoms #yegfamilies #strathconacounty #shpkbusiness #sherwoodparkfitfam #shpk #shopshpk #shpkpersonaltrainer #femaleaf #empowerfit #empowerfitshpk #empoweringwomen #women #empowered #groupfitness #fitnessclass
Happy ❤️ Day Everyone! For the past couple of years, February 14th has been the start of a self-love challenge at Dark Horse because as great(ish) as Valentine's Day is, I think we all need a reminder to show ourselves a little more love and grace. We are hard on ourselves. Our heads are filled with an internal dialogue that plays into our limiting beliefs and insecurities. And the truth is...we need to be kinder to ourselves (and to one another but that's a different topic for a different day). Join me over the next 2 weeks for this free challenge that includes some core habit tracking as well as some (relatively) simple tasks that will have you giving back to yourself. Click the link in my bio to get in on all the fun. It's free. There are prizes to be won. And we start today!
Question! How many active minute should adults be aiming for in a week?? Answer: 150 minutes of moderate to vigorous activity per week! How do you get your minutes in? Share with us in the comments #hearthealthchallenge #shpkfitness #shpkmoms #sherwoodparkfitness #sherwoodparkmoms #sherwoodpark #sherwoodparklocal #sherwoodparknutrition #shpknutrition #shpkwellness #yegwellness #yegfitness #yegmoms #yeg #yegfitmoms #yegfamilies #strathconacounty #shpkbusiness #sherwoodparkfitfam #shpk #shopshpk #shpkpersonaltrainer #femaleaf #empowerfit #empowerfitshpk #empoweringwomen #women #empowered #groupfitness #fitnessclass
BE KIND!♥️ Today's #hearthealthchallenge is to use your heart to show kindness to someone in your life! Share how you did this today with the group! #shpkfitness #shpkmoms #sherwoodparkfitness #sherwoodparkmoms #sherwoodpark #sherwoodparklocal #sherwoodparknutrition #shpknutrition #shpkwellness #yegwellness #yegfitness #yegmoms #yeg #yegfitmoms #yegfamilies #strathconacounty #shpkbusiness #sherwoodparkfitfam #shpk #shopshpk #shpkpersonaltrainer #femaleaf #empowerfit #empowerfitshpk #empoweringwomen #women #empowered #groupfitness
Can you fill in the blanks for today's #hearthealth challenge? Let us know what you think in the comments! #shpkfitness #shpkmoms #sherwoodparkfitness #sherwoodparkmoms #sherwoodpark #sherwoodparklocal #sherwoodparknutrition #shpknutrition #shpkwellness #yegwellness #yegfitness #yegmoms #yeg #yegfitmoms #yegfamilies #strathconacounty #shpkbusiness #sherwoodparkfitfam #shpk #shopshpk #shpkpersonaltrainer #femaleaf #empowerfit #empowerfitshpk #empoweringwomen #women #empowered #groupfitness #fitnessclass
Today's #hearthealthchallenge is to think of 3 things you love about yourself and to share them with the group! #shpkfitness #shpkmoms #sherwoodparkfitness #sherwoodparkmoms #sherwoodpark #sherwoodparklocal #sherwoodparknutrition #shpknutrition #shpkwellness #yegwellness #yegfitness #yegmoms #yeg #yegfitmoms #yegfamilies #strathconacounty #shpkbusiness #sherwoodparkfitfam #shpk #shopshpk #shpkpersonaltrainer #femaleaf #empowerfit #empowerfitshpk #empoweringwomen #women #empowered #groupfitness #fitnessclass
For today's #hearthealth challenge- we want you to try a 15 minute anaerobic exercise based workout. These are shorter bursts of high intensity exercise. Let us know what you think in the comments! #shpkfitness #shpkmoms #sherwoodparkfitness #sherwoodparkmoms #sherwoodpark #sherwoodparklocal #sherwoodparknutrition #shpknutrition #shpkwellness #yegwellness #yegfitness #yegmoms #yeg #yegfitmoms #yegfamilies #strathconacounty #shpkbusiness #sherwoodparkfitfam #shpk #shopshpk #shpkpersonaltrainer #femaleaf #empowerfit #empowerfitshpk #empoweringwomen #women #empowered #groupfitness #fitnessclass
Metabolic Monday back again! Today we take a deep dive into the world of gut issues and one of the fastest growing gut conditions to date; SIBO (Small Intestinal Bacterial Overgrowth) Topics discussed in order: 1) The history of SIBO 2) How SIBO is created 3) How bacteria adapt 4) Conventional Therapy 5) Natural Therapy 6) Why approach matters and why you make it worse on your own 7) How to detect hormone imbalance without a cycle. 8) The experts curse 9) Eosinophilic Esophagitis
Today's #hearthhealthchallenge is to LOL (laugh out loud!!) Laughing has been shown to lower stress hormones in the body as well as increase levels of HDM (high density lipoproteins) which is the "good" cholesterol! #shpkfitness #shpkmoms #sherwoodparkfitness #sherwoodparkmoms #sherwoodpark #sherwoodparklocal #sherwoodparknutrition #shpknutrition #shpkwellness #yegwellness #yegfitness #yegmoms #yeg #yegfitmoms #yegfamilies #strathconacounty #shpkbusiness #sherwoodparkfitfam #shpk #shopshpk #shpkpersonaltrainer #femaleaf #empowerfit #empowerfitshpk #empoweringwomen #women #empowered #groupfitness #fitnessclass
What's for dinner!? In today's #hearthealthchallenge we take a look into our cooking oil. Firstly, what is your go to cooking oil? Secondly, could we make a swap for an oil with more antioxidants? #shpkfitness #shpkmoms #sherwoodparkfitness #sherwoodparkmoms #sherwoodpark #sherwoodparklocal #sherwoodparknutrition #shpknutrition #shpkwellness #yegwellness #yegfitness #yegmoms #yeg #yegfitmoms #yegfamilies #strathconacounty #shpkbusiness #sherwoodparkfitfam #shpk #shopshpk #shpkpersonaltrainer #femaleaf #empowerfit #empowerfitshpk #empoweringwomen #women #empowered #groupfitness #fitnessclass
#hearthealth challenge for the day: de-stress your heart by doing 15 minutes of mindful stretching today, focus on breathing! Try taking your heart rate before and after your mindful stretch! #shpkfitness #shpkmoms #sherwoodparkfitness #sherwoodparkmoms #sherwoodpark #sherwoodparklocal #sherwoodparknutrition #shpknutrition #shpkwellness #yegwellness #yegfitness #yegmoms #yeg #yegfitmoms #yegfamilies #strathconacounty #shpkbusiness #sherwoodparkfitfam #shpk #shopshpk #shpkpersonaltrainer #femaleaf #empowerfit #empowerfitshpk #empoweringwomen #women #empowered #groupfitness #fitnessclass
New day, new #hearthealthchallenge Aim for a 20 minute aerobic based workout today. This means that it is a bout of 10+ minutes that will increase your heart rate and breathing rate! #shpkfitness #shpkmoms #sherwoodparkfitness #sherwoodparkmoms #sherwoodpark #sherwoodparklocal #sherwoodparknutrition #shpknutrition #shpkwellness #yegwellness #yegfitness #yegmoms #yeg #yegfitmoms #yegfamilies #strathconacounty #shpkbusiness #sherwoodparkfitfam #shpk #shopshpk #shpkpersonaltrainer #femaleaf #empowerfit #empowerfitshpk #empoweringwomen #women #empowered #groupfitness #fitnessclass
Check out our #hearthealth challenge! Each day we will be posting a prompt/task to get you thinking about your heart health each day! Today we focus on fiber! How do you feel about your fiber intake? Share with us in the comments below! #shpkfitness #shpkmoms #sherwoodparkfitness #sherwoodparkmoms #sherwoodpark #sherwoodparklocal #sherwoodparknutrition #shpknutrition #shpkwellness #yegwellness #yegfitness #yegmoms #yeg #yegfitmoms #yegfamilies #strathconacounty #shpkbusiness #sherwoodparkfitfam #shpk #shopshpk #shpkpersonaltrainer #femaleaf #empowerfit #empowerfitshpk #empoweringwomen #women #empowered #groupfitness #fitnessclass
Here's your reminder that progress takes time... There is no freeway to success. There are no quick fixes. In fitness. Nutrition. Or, really, life in general. As a person, I understand the level of impatience one feels when one has a vision. My husband can attest to the fact that I'm literally the most impatient person when I want something🤷🏻♀️. As a health and wellness professional though, I can't help but get frustrated by the quick fix promises made within this industry because I often face an uphill battle when it comes to helping my clients manage their expectations about what healthy, sustainable progress looks like. They want results, and they want them...yesterday. Take nutrition for example. Obviously, many of my nutrition clients come to me for weight loss. Depending on their past history, some clients might see results fairly quickly. Other clients might take a little more time. Both...NORMAL. It doesn't mean what they are doing is wrong. It doesn't mean we need to double down on what they are doing. It simply means we need to give it more time. Could I significantly reduce their intake and potentially see faster results? Maybe...but I'd be doing them a huge disservice because... 1. I'm not teaching them anything and instead I'm feeding the beast that is unrealistic diet mentality. 2. Progress is a heck of a lot more than just the number on the scale. 3. They'd be forced to white-knuckle their way through life which ultimately sets them up for failure because severe restriction ultimately always leads to us saying f#*k it and therefor, we overindulge. 4. They'd feel crappy because their biofeedback (hormones, sleep, mood, exercise performance, recovery, libido, hunger, energy and cravings) would be all out of whack. There is no one plan fits all when it comes to nutrition. Just like there are phases to training programs, the same holds true for nutrition. My 1:1 clients learn to trust the process, while I protect their mindset (and metabolism). Time is magic when it comes to lasting results and at the end of the day, my goal is help them change their lifestyle so that I can wave goodbye to them as a client. #nutritionforlife
Growing up, I had a checklist of goals... ✔️Graduate from high school ✔️Graduate from university ✔️Buy a home ✔️Get married ✔️Have a family ⬜️Go to grad school ⬜️Buy a vacation home ⬜️Travel the world ⬜️Have grandkids ⬜️Retire Though checking off the boxes does bring a sense of accomplishment and self-satisfaction, the thing I've realized over the years is that (aside from getting married and having a family), the checkmarks don't necessarily make me feel happier in my day-to-day. That list...it's all big picture. While it's important to think big picture and have dreams and goals, we often forget that happiness comes from how we feel on a daily basis. And ultimately, happiness comes from within. Confidence, self-purpose, self-knowledge, self-understanding. When we look at all the puzzle pieces from within, we can find more joy in the small things that come with everyday life. We don't have to search or wait for those big checkmarks and think, "I will be happy when..." It's not easy. It's a process. It certainly takes some exploration and learning, but it IS worth the work. We spend a lot of time learning about all those people around us...but how often do we dive deep into learning about who we are? I hear from women all the time who say, "I just feel so lost", or "I don't even know who I am anymore", or "I don't even know what I like". If you feel that way, you certainly aren't alone. I'm hearing it more and more these days. I've felt that way too, and sometimes I still do. We are continuous works in progress...ever-evolving! Check out the Life Ignited link in my bio. I love this program. We dive deep into learning who you are, what you want in your day-to-day, and how to make it happen. It brings so much clarity, builds confidence, strengthens the relationship you have with yourself (and others) and registration is OPEN! It's February and while we as moms choose everyone else around us, maybe it's time to choose you.
Imagine picking up freshly harvested, lettuce every WEEK!!! 🤩🥬💚 If you are in the #sherwoodpark area @vitalitysherwood is a pick up location with no delivery fees! We have all subscriptions available for you to fill your bowls with leafy green goodness. Sing up today and be included in tomorrows deliveries! verticalroots.ca #shpklocal #shpkbiz #shpkwellness #shpkliving #shpkfitness #shpknutrition #shpkfood #shpkhealth #shpkfit
Hazelnuts have many nutritional benefits and contain vitamins and nutrients for a healthy heart and weight. By adding hazelnuts to your diet, you can reap the rewards of these antioxidant-rich nuts. For more information visit www.tastia.ca . . . . #hazelnut #nutrition #vegan #yeg #yegvegan #yegnutrition #yqlnutrition #yycnutrition #shpknutrition #yeghealthyliving #igyeg #yegfamily #bountifulfarmersmarketyeg #yegdt #yeglocal #yegbiz #dishedyeg #yycliving #shpk #strathco #sprucegrove #edmontonforyou #exploreedmonton #supportalbertalocal #calgarybuzz #alberta #edmonton #stalbert #rediscoverhazelnuts #TastiaCA
It's been a hot minute and I see a lot of new faces these days (thanks for following) so I thought I'd do a quick introduction post! 🙋🏻♀️I'm Krista. I'm a family-first adventure seeker. I love hockey, hiking, biking, snowboarding, surfing, camping and generally, anything that brings me outside. I grew up a farm girl and now live on a cute little acreage with 2 dogs and a cat. One day, however, I will get back to owning horses! And maybe a cow or two. The age-old saying is true...you can't take the country out of the girl. I have a background in rehabilitation medicine - specifically occupational therapy. I often think of getting my master's in physical therapy. The human body and brain fascinate me - I could spend all my time learning (truly). I'm a mental health advocate, especially when it comes to our youth. As important as it is to build strong bodies through exercise and nutrition, it's equally as important to build strong minds to boost resiliency (particularly in these challenging times). I'm passionate that everyone deserves to live their best life and believe we are often closer to doing so than we believe. I founded a program called Life Ignited that focuses on lifestyle and mindset to help clients do just that! Personal training and nutrition are also my jam. There is something so rewarding watching people gain confidence through strength training. I can't even describe it! If you are new to following me, Welcome! If you've been a long-time follower, thanks for sticking around!
If you live anywhere in Alberta, you know we are in a freaking deep freeze right now. It's been -3485 degrees for the past 3 weeks and everyone is OVER IT! So, I thought I'd post a client favourite...a tropical delight of a smoothie that you can sip while dreaming of warmer days. Heck, next week as we hit above freezing temperatures, it might actually FEEL like we are in paradise. Save this. Share it. And let me know how you enjoy it! #yeg #yegfit #yegfitness #yegnutrition #yegnutritioncoach #easynutrition #shpkfitness #shpknutrition #shpkeats #eatgoodfood #simplenutrition #athletenutrition #nutritioncoach #onlinenutritioncoach #darkhorsepower #eatalltheveggies #eatingwelldoesnthavetobehard #fuelyourselfwell #deliciousandnutricious #delishandnutrish #carbsarenottheenemy #yegathletics #shpkathletics #beaumontnutrition
Happy 2022 Everyone! I decided last minute to throw up a FLASH SALE (ends midnight Wednesday)! I have a love/hate relationship with New Year's Resolutions. That said, I love goal setting. I love personal development and growth. And I love helping others take the steps to achieve the things they set out to do. And so, I'm offering a few products that can help you on your journey...whether you need a little bit of guidance to get you pointed in the right direction or you want someone to walk alongside you each step of the way. As you go into the new year, chasing new (or old) goals, there is one thing that I'd like you to keep in mind... There are always going to be setbacks. That's life. But you have two options when the going gets tough... you can either throw your hands up in defeat. Or you can accept the rocky terrain and power through. I suggest the latter. I know it's not easy to power through. 2021 has definitely proven that (at least for me). But, challenges are learning opportunities that bring about growth and change. So, when the going gets tough (and it will because nothing worth having comes easy)...hold your head high, take a deep breath and pick ONE SIMPLE THING that can help move you forward. Tiny steps are still steps ahead and even the smallest steps help build momentum and confidence. Get after it, you guys! Focus on, and find ways to enjoy the process. You've got this!
We love to get out and go ice skating on the local outdoor rinks in the winter. And we've been thinking about getting into cross country skiing!! Whats your go to winter activity? Share in the comments how you stay active when the snow hits the ground!! #shpkfitness #shpkmoms #sherwoodparkfitness #sherwoodparkmoms #sherwoodpark #sherwoodparklocal #sherwoodparknutrition #shpknutrition #shpkwellness #yegwellness #yegfitness #yegmoms #yeg #yegfitmoms #yegfamilies #strathconacounty #shpkbusiness #sherwoodparkfitfam #shpk #shopshpk #shpkpersonaltrainer #winter #skating #skiing #outdoor #inthesnow #snowballfight
Nothing beats homemade soup in the winter!! And I think we can all agree that sharing is caring - so let's hear what your FAVE SOUP is! Got a recipe to share? Share it in your STORIES and tag us!! @empowerfitshpk #shpkfitness #shpkmoms #sherwoodparkfitness #sherwoodparkmoms #sherwoodpark #sherwoodparklocal #sherwoodparknutrition #shpknutrition #shpkwellness #yegwellness #yegfitness #yegmoms #yeg #yegfitmoms #yegfamilies #strathconacounty #shpkbusiness #sherwoodparkfitfam #shpk #shopshpk #shpkpersonaltrainer #soup #sharingiscaring #momlife #femaleaf #goodfood #yegfood #homemade #soulfood
It's NYE!!! most of us are reflecting (or trying to forget!) 2021, but I encourage you to set a new goal! TELL US! What is your #1 goal for...... ➡️ January ➡️ first 3 months of 2022 ➡️ 6 months in to 2022 ➡️ for the year We can't wait to see what you are working on!! #shpkfitness #shpkmoms #sherwoodparkfitness #sherwoodparkmoms #sherwoodpark #sherwoodparklocal #sherwoodparknutrition #shpknutrition #shpkwellness #yegwellness #yegfitness #yegmoms #yeg #yegfitmoms #yegfamilies #strathconacounty #shpkbusiness #sherwoodparkfitfam #shpk #shopshpk #shpkpersonaltrainer #goals #2022 #momlife #femaleaf #setyourintention #lifegoals #personalgrowth
22% OFF GROUP FITNESS & LEARN TO LIFT 1:1 SESSIONS ⏳ only until January 10th!! Book 5x LEARN TO LIFT sessions (link in bio) and get 22% OFF (save $66.00!) Join our GROUP FITNESS and prepay 3 months your membership and get 22% OFF your first month!! (call us to set it up! 780-417-5725) These won't last forever!!! Get your package (or both!!) and let's leap into 2022 setting intentions for stronger, more confident and realistic healthy habits!! DID YOU KNOW YOU CAN BRING YOUR KIDS TO THE GYM ANYTIME YOU COME??? FOR FREE!!! Sharing is caring and we appreciate you SHARING THIS POST!! THANK YOU!!! #shpkfitness #shpkmoms #sherwoodparkfitness #sherwoodparkmoms #sherwoodpark #sherwoodparklocal #sherwoodparknutrition #shpknutrition #shpkwellness #yegwellness #yegfitness #yegmoms #yeg #yegfitmoms #yegfamilies #strathconacounty #shpkbusiness #sherwoodparkfitfam #shpk #shopshpk #shpkpersonaltrainer #learntolift #femaleAF #momlife #motherhood #liftlikeawoman #womenarenotsmallmen #yegliving
What do you need more of in 2022? What did you do really well at in 2021? Share in the comments!! A - Self Care B - Exercise More C - Eating Healthier D - Reading More #shpkfitness #shpkmoms #sherwoodparkfitness #sherwoodparkmoms #sherwoodpark #sherwoodparklocal #sherwoodparknutrition #shpknutrition #shpkwellness #yegwellness #yegfitness #yegmoms #yeg #yegfitmoms #yegfamilies #strathconacounty #shpkbusiness #sherwoodparkfitfam #shpk #shopshpk #shpkpersonaltrainer #habits #lifestyle #momlife #2021 #2022 #selfcare #exercise #eatwell #reading
OK! Quick 15 minute challenge!!! Show us what you are drinking!! Post it in your story and tag us!!! @empowerfitshpk Hydrating is so important, and if you're feeling thirsty, you're likely already behind on your fluid intake! So grab a drink and show us what you're having! #shpkfitness #shpkmoms #sherwoodparkfitness #sherwoodparkmoms #sherwoodpark #sherwoodparklocal #sherwoodparknutrition #shpknutrition #shpkwellness #yegwellness #yegfitness #yegmoms #yeg #yegfitmoms #yegfamilies #strathconacounty #shpkbusiness #sherwoodparkfitfam #shpk #shopshpk #shpkpersonaltrainer #water #hydrate #h20
It's that time of year where we are inundated with messages about creating a new you in the new year. Don't get me wrong. I'm all for self-improvement, but I really don't buy into the whole "New You" thing. Because it implies that there is something wrong with the person you are at this moment in time. And let me tell you...that couldn't be further from the truth. You are an amazing person who already does great things. Be sure to honour your strengths, even as you look to make changes. Don't get enamoured by the promise of a quick fix. LASTING changes take time. Determine your goals and reverse engineer the steps to reach them. Make each step small and attainable and move slowly to create new habits. Don't wait until you reach the ultimate goal to feel victorious. Consider each step a victory and celebrate that S*$t. This helps to build confidence and boost motivation to keep going. It's not always going to be easy, and honestly? It shouldn't be easy. Because the challenge is what brings growth. Learning to enjoy the entire process is important because that's also part of what keeps you going. I'd love to hear from you! What is one of your strengths that you'd like to build on? What is a habit you'd like to change? What is one of your longer term goals?
We are so excited to announce our members of the month! Firstly we have Kayla, who puts in 110% with smiles and friendly conversation every single class!! She is motivating and we love having her on our team! Secondly we have Cameron, who shows such a drive and commitment to her fitness that all we can say is DANG GIRL!! You've come so far in the short time you've been with us and we love how friendly you are with all the other members! You both win a FREE 30 minute personal training session! Email Hailey to book! #shpkfitness #shpkmoms #sherwoodparkfitness #sherwoodparkmoms #sherwoodpark #sherwoodparklocal #sherwoodparknutrition #shpknutrition #shpkwellness #yegwellness #yegfitness #yegmoms #yeg #yegfitmoms #yegfamilies #strathconacounty #shpkbusiness #sherwoodparkfitfam #shpk #shopshpk #shpkpersonaltrainer #femaleaf #empowerfit #empowerfitshpk #empoweringwomen #women #empowered #groupfitness #fitnessclass #groupclass
I'll admit it. I used to skip breakfast. I couldn't (and still can't) eat as soon as I woke up and then I'd get busy with clients, in the office or life and though I was hungry, I didn't have time to stop and make something nutritious. Before I knew it, noon would arrive and I'd be starving, my blood sugar would tank and I'd be in the kitchen searching for all the things. When they say that breakfast sets the tone of your nutrition for the rest of the day...they aren't lying. A well-rounded breakfast consisting of protein and healthy fats can help manage hunger, cravings, energy and blood sugar. At the end of the day, this sets you up to make better food choices throughout the rest of the day! I get that time is at a premium in the morning and that most people will opt for a few extra minutes of sleep over cooking breakfast. It's important to have things to grab and go (beyond the sugary granola bars). Some of my favourites include: *Overnight oats, especially @ohsheglows Apple Pie Overnight Oats. I always add a scoop of protein powder to the mixture to give it an extra boost. Make it even easier by preportioning the mixture into individual mason jars. *@kodiakcakes. I make a batch ahead of time, freeze and then pop them in the toaster. They taste delicious topped with natural peanut butter and a drizzle of maple syrup. If you like something a little more savoury, I also enjoy them topped with an egg, avocado and costco's everything bagel seasoning! *Egg muffins. These are easy to make in bulk, store really well in the fridge and the sky is the limit with ingredients. I personally love them with grated cheddar, spinach, tomatoes, red onion and peppers. Simply mix all the ingredients together, pour into greased muffin tins and bake for 15-20 minutes at 350°F. With a little bit of planning, a delicious and nutritious breakfast can be pretty easy, even on those rushed mornings. What's your favourite breakfast?
Black Friday is almost here and I am so excited! I've been working hard behind the scenes to curate some pretty amazing deals for you all! There will be something for all of you. Need some help with nutrition? I've got that covered! Want some quick workouts to get you through the busy holiday season? That's covered too. Think that you need to make some changes to your lifestyle as a whole? Maybe you need to gain some clarity on your identity? You want to improve your sleep, manage stress, set some boundaries? You guessed it...covered! Think you could benefit from all of the above? You can bundle it all up. Stay tuned as the sale goes live Thursday at midnight! If you have any questions before then, don't be afraid to hit me up in the DMs!
Finding time for anything "extra" is hard, especially for busy moms. I get it...I really do. I'm blessed to be able to walk a few steps out of my house to my fully beautiful studio and I STILL struggle at times to get my workouts in. Our time will always be filled with something. In fact, if I've learned anything through motherhood, it's that EVERY SINGLE TIME I feel like my routine is getting back to normal, it's really just the calm before the storm. I'm in the storm right now juggling healthcare appointments for two kids. But, though exercise is good for our physical health, it's also great for stress and I use a variety of strategies to get it in. Don't worry. I'm not going to be the one who tells you to set your alarm for 4:30 (unless of course that works for you) because I also believe in prioritizing sleep and I don't know too many moms who can go to bed at 8:30 pm. I am however going to tell you to forget comparing yourself to other moms. Be realistic and do what YOU can. Swipe right!
Alright, y'all. Let's talk calories for a minute. My nutrition clients know that I don't focus on calories because there is a lot more to nutrition than that. Rather we focus on establishing habits that help you get the nutrition you deserve while boosting satisfaction within your meals. I teach strategies to manage hunger and cravings. You are able to enjoy your favourite foods and the end result is less food obsession, no deprivation, goal attainment and enjoyment. So why do I want to talk about calories now? Because a couple days ago an acquaintance posted something in a Facebook group that quite honestly, made me sad. The group had been talking about different generic "programs" out there that were providing suggestions for their daily caloric intake. One's generic suggestion for weight loss was 1200 calories. And one of the members of the group popped in and said that 1200 calories were too high because as we age, our metabolism slows down and we need way fewer calories so we should actually eat fewer than 900 calories a day. Hola what? She had gotten this information from a generic program meant to calculate her daily recommendation. This is so wrong. Not only is this incredibly stressful to our bodies, it also messes with our minds and can be a catalyst for (even more) disordered eating. Going through life thinking you need to eat less than 1200 calories a day SUCKS. Trust me! I've lived it. I understand what it's like to fall into the toxicity of diet culture and hit rock bottom which is why I'm so passionate to share this post. If you want to lose weight, you can do so without having to sacrifice your health, mood and mental state to do so. Extreme diets are not the answer. Extreme diets are often the cause of a slower metabolism (metabolic compensation). So...I guess the purpose of this post is to beg you not to fall into the same trap my acquaintance was buying into. There is a way better way to reaching your goals, and if done properly, you might just be surprised at how much you CAN eat while doing so. ❤️
Since Ashley started our 8 week transformation, her strength energy and determination have grown exponentially. Even with a few setbacks along the way, she is proving to be a powerhouse and watching her in class is always inspiring. Ashley, we can’t wait to continue cheering you on along your fitness and wellness journey. Thank you so much for being an awesome part of our community. As our member of the month, Ashley wins a FREE 30 min personal training session with the coach of her choice! Stay tuned to see who our November member of the month!! #shpkfitness #shpkmoms #sherwoodparkfitness #sherwoodparkmoms #sherwoodpark #sherwoodparklocal #sherwoodparknutrition #shpknutrition #shpkwellness #yegwellness #yegfitness #yegmoms #yeg #yegfitmoms #yegfamilies #strathconacounty #shpkbusiness #sherwoodparkfitfam #shpk #shopshpk #shpkpersonaltrainer #femaleaf #empowerfit #empowerfitshpk #empoweringwomen #women #empowered #groupfitness #fitnessclass #groupclass
I love the holiday season and I think this year, in particular, I'm even more excited for all the festivities. I can't wait to (hopefully) dress up and gather with all my favourites to enjoy each other's company. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Along with the season comes a whole lot of delicious food. Gourmet meals, wonderful baking, Christmas cocktails. For many though, especially those following a "diet" based on restriction, managing food at this time can become a source of stress and anxiety. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I've been there. I remember anticipating what was going to be served at different events and tracking it all beforehand within my fitnesspal to make sure it "worked" within my macros. Or, minimizing what I ate earlier in the day to give me "room" for the party. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It sucked. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ And honestly, why should we let thoughts of what we should/shouldn't eat ruin our good time...especially after the past 20 months or so. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So, I invite you to join me at 7pm Monday, November 8th for a free webinar in which we will chat about some tricks to help you navigate that holiday nutrition. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It's not about eating perfectly. You can eat well and still enjoy your favourite foods. You can enjoy those holiday treats and still maintain or reach your goals...whatever they might be. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The key is to find the magic in the middle ground, and I'm gonna show you how to have a delicious, low stress holiday season. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sign up today. The link is in my bio. And if you can't make it, don't worry. Sign up anyway. The replay will be sent out so you won't miss out!
We are so excited to announce our members of the month!! First up we have the amazing Sheri, Sheri is one of those people who lights up every room they walk into. She quickly opened up to me and understands that progress in this space is so much more than physical, but involves mindset and mental effort too. She works hard every session, but never leaves without a few laughs and hugs first. Thank you so much Sheri for showing up for yourself, and trusting me to support you through this journey. Love, Coach Colleen Secondly, we have Amberlee! She has been incredibly dedicated to her health and wellness goals for the last 3 months! She always brings a positive attitude and a willingless to push the limits, try new things and its showing! Her strength improvements and confidence has grown leaps and bounds, and we are excited to watch which amazing accomplishments come next! Amberlee is the epitome of what the EmpowerfFit community is all about! Each of these members will receive a complimentary 30 min personal training session with their coach! Way to go ladies! #shpkfitness #shpkmoms #sherwoodparkfitness #sherwoodparkmoms #sherwoodpark #sherwoodparklocal #sherwoodparknutrition #shpknutrition #shpkwellness #yegwellness #yegfitness #yegmoms #yeg #yegfitmoms #yegfamilies #strathconacounty #shpkbusiness #sherwoodparkfitfam #shpk #shopshpk #shpkpersonaltrainer #femaleaf #empowerfit #empowerfitshpk #empoweringwomen #women #empowered #groupfitness #fitnessclass #groupclass
WHY DO GOOGLE REVIEWS MATTER ANYWAY!? We want to spread the word about the AMAZING things happening in our studio! We also believe that all of your stories deserve to be shared (if you are comfortable with doing so!) Don't forget- this month each person who submits a google review is entered into a draw to win a hat!! Quickly look up "empowerfit" in google and submit your review today! #shpkfitness #shpkmoms #sherwoodparkfitness #sherwoodparkmoms #sherwoodpark #sherwoodparklocal #sherwoodparknutrition #shpknutrition #shpkwellness #yegwellness #yegfitness #yegmoms #yeg #yegfitmoms #yegfamilies #strathconacounty #shpkbusiness #sherwoodparkfitfam #shpk #shopshpk #shpkpersonaltrainer
It's getting close to the end of the month! Have you submitted your review for a chance to win a hat?? Simply look up "empowerfit" on google and you should see an option to review us!! We can't wait to hear your feedback!! #shpkfitness #shpkmoms #sherwoodparkfitness #sherwoodparkmoms #sherwoodpark #sherwoodparklocal #sherwoodparknutrition #shpknutrition #shpkwellness #yegwellness #yegfitness #yegmoms #yeg #yegfitmoms #yegfamilies #strathconacounty #shpkbusiness #sherwoodparkfitfam #shpk #shopshpk #shpkpersonaltrainer
FRIDAY SHOUT OUT to our amazing Coach Colleen! We see you out here challenging our members & encouraging our community to live their best lives!! #shpkfitness #shpkmoms #sherwoodparkfitness #sherwoodparkmoms #sherwoodpark #sherwoodparklocal #sherwoodparknutrition #shpknutrition #shpkwellness #yegwellness #yegfitness #yegmoms #yeg #yegfitmoms #yegfamilies #strathconacounty #shpkbusiness #sherwoodparkfitfam #shpk #shopshpk #shpkpersonaltrainer
WHY DO GOOGLE REVIEWS MATTER ANYWAY!? We want to spread the word about the AMAZING things happening in our studio! We also believe that all of your stories deserve to be shared (if you are comfortable with doing so!) Don't forget- this month each person who submits a google review is entered into a draw to win a hat!! Quickly look up "empowerfit" in google and submit your review today! #shpkfitness #shpkmoms #sherwoodparkfitness #sherwoodparkmoms #sherwoodpark #sherwoodparklocal #sherwoodparknutrition #shpknutrition #shpkwellness #yegwellness #yegfitness #yegmoms #yeg #yegfitmoms #yegfamilies #strathconacounty #shpkbusiness #sherwoodparkfitfam #shpk #shopshpk #shpkpersonaltrainer
Whether you choose me, or someone else (it's so important to find the best fit for YOU), I thought I'd share what I would consider some qualities to look for in a coach :) Let me know if you have any questions, and don't forget that registration for HorsePower is still open. In this 8 week program, you will learn strategies to implement in your everyday nutrition that will help you minimize the time and energy spent thinking about food, manage hunger and cravings, boost satisfaction in your meals and essentially eat the same every day of the week...treats included :) The link is in the bio or feel free to drop me a DM or a message below!
Here's a fun fact for you. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When I was getting my Occupational Therapy degree, one of my elective classes was an independent study in which I was able to choose my prof, the area I wanted to cover and the assignment I wanted to complete. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I chose to develop a very extensive treatment plan to help those with disordered eating. As you know, this is an area near and dear to me and I put absolutely everything I had into this study. It was a year of intensive research and development. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This program was built from my heart. And it paid off. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It was the only perfect grade my professor had ever handed out, and our goal was to work together on getting it published. While we didn't get to publish it because I focused on starting my career and then slid that focus to being a mom, the program remains in the forefront of my mind when working with any of my nutrition clients. Disordered eating falls along a spectrum (you do not need to be diagnosed with an eating disorder in order to struggle with disordered eating) and regular diet culture perpetuates it in some form with almost everyone. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This is why I'm so passionate about HorsePower (my 8-week nutrition BootCamp). It incorporates aspects of that independent study from way back in the day. It's about moving away from the diet culture, normalizing healthy eating practices, mending relationships with food and educating you on healthy ways to reach whatever your goals might be. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It's based on years of education AND experience. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I can't wait for Monday! There is still room (though space is limited). Click the link in my bio for all the information. Early bird registration ends tonight!