BLOG RSS

1. Correct form and listening to your body:  It’s not about lifting insanely heavy right away, it is about lifting correctly.  Adapt each movement to your physical capacity, it is highly recommended that you listen to your body.  Every exercise can be made to fit your needs. 2. Pre-workout nutrition: As for pre-workout nutrition, a fast-digesting carb and possibly caffeine can be helpful. It is best to have some sort of pre-workout snack and avoid fasted workouts, unless you are a competitor or fit pro and have experience with fasted workouts. Please do not forget to hydrate as well! 3. Protein: ...

Read more

The context around this will follow shortly, but the most beautiful compliment I received from a past staff member was: "You respected me regardless and you never treated me differently, you treated me well." I am not perfect by any means, but I know what it is like to have ignorant comments made about my sensitivity and anxiety so this compliment meant everything to me. Here is what has worked for me with past staff when checking in: "How are you?"  "Is everything cool?" "Did I unintentionally offend you, I am sorry, what can I do better next time?" Not:...

Read more

Trigger warning: Sexual assault and toxic-abusive relationships Am I a fitness coach? Yes. Do I have a story? Also yes. Let's talk resilience and situations where fighting back is not always the best option as the very situations requiring that are usually not aligned with our authentic fullest expression and full potential. The only reason to fight is to demonstrate how much certain things made you suffer, but rational and logical people wouldn't need explanations in the first place for the basics so that energy is best spent building MA$$IVE success? No? Without them, despite them and their attempts to...

Read more

INGREDIENTS 3 Eggs (or egg replacements, substituting ingredients would naturally change the nutritional value breakdown below) 1/2 Cup of Spinach 1 Small Tomato 1 Tbsp of Fresh Basil 1 Tbsp of Coconut Oil   NUTRITIONAL VALUE Fat: 29 g Carbs: 5 g Protein: 20 g Total Calories: 360 Calories   DIRECTIONS Preheat the oven at 350F/175C. Coat a muffin tray with coconut oil to avoid sticking. Whisk together the 3 eggs. Chop the spinach, basil and tomatoes. Pour the egg mixture into the muffin cups. Then add a little bit of the vegetable mixture in each cup leaving about 1...

Read more

The very core of fitness and staying true to any routine is self-discipline. Mapping out a plan, executing the plan, and switching between exercises and a variety of repetitions engages the brain in ways that most people do not realize. In order to successfully progress through a workout plan, one must activate both the muscle group, their body, as well as their mental concentration. If you are distracted and multitasking during your fitness practice, you will fail to achieve muscle growth and results due to the missing mind-to-muscle connection. It should be treated as THAT important, because it IS that...

Read more