Meet Jessica. Jessica is 47 years old and has one of the busiest schedules I know. She is self-employed and has 2 boys that both have demanding schedules for their sports and activities.

I first met Jessica in my bootcamp classes back in 2014. From there she hired me as her trainer and we have been working out twice a week ever since.

She had a very difficult time losing weight despite how much activity she was doing.

I’m happy to say that after some hurdles (which will be addressed in a future video) she has lost 88.1 lbs and 57.25 inches!

I first took her measurements on September 8, 2014. Here are her stats:

Weight: 267.6 lbs
Body Fat%: 51%
Total Inches: 245.75
Clothing Size: 20/22; 2XL

Her measurements now, as of November 29, 2017 are:

Weight: 179.5 lbs
Body Fat%: 40.7%
Total Inches: 188.5
Clothing Size: 8/10; medium

Congratulations Jessica for overcoming your obstacles and setting time aside for yourself to create a healthier and fitter you.

Honestly, if this woman can set aside 2 hours a week for herself, anybody can.

Jessica before and after

This is Naomi. I first met Naomi in 2004 when she first came to my bootcamp classes. Actually, she reminded me that she attended my kickboxing class at Centennial Community Centre when I worked for the City of Markham. When she was ready to start her fitness routine after her 1st child she did a google search and found me. Remembered my face and immediately contacted me to join. Here is her story.

After my first child (son) in Nov 2013 I was about 155 pounds and a size 10 or 12 (as I never liked my pants to be too fitting). I maintained roughly the same weight and size for 2 years and then became pregnant with my second child (daughter). After my daughter I am now about 130 pounds and a size 6. If I didn’t have you to guide me through workouts and get the personal training and attention I needed- I wouldn’t feel as comfortable and more confident in the clothes I am wearing now.

After my son I tried to improve my eating habits but resorted back to more takeout than cooking at home. After my daughter I have taken a more dedicated effort to eating better with cutting down my portion size and very rarely drinking pop (which I LOVE).

After my son I started bootcamp with you and enjoyed the group fitness but could only commit to one day a week and usually did not do any additional exercise outside of class. After my daughter I committed to seeing you for personal training 2 days a week and also took an additional group fitness class once a week. I found myself going for walks when I didn’t have classes to keep active and I can’t tell you how much healthier, fit and stronger I now feel.

I had to buy new pants and tops and love the fact that I am seeing more muscle tone in my body. My endurance is more than it ever has been – especially in my physical activity and those darn tabatas.

Thank you for continuing to support me through my fitness goals and keeping me on my toes…literally!

Since having her daughter she has lost 25 lbs, a total of 20 inches and 8% body fat. She has not been this weight since she got married which was 4 years prior to her first child being born. How amazing to say you are the same size as when you got married.


Ashley Graham is a REAL woman. I can’t believe what’s considered plus size is a US size 8. The modelling industry is basically saying that more then half of the world is plus size. I guess I fit into that category because the tops I buy at Lululemon are size 8. I have broad shoulders and larger boobs which I feel look feminine and strong.  
Even though we are not standing in front of an agent we are standing in front of the world. Putting ourselves on display by posting photos on social media for others to comment on. Whether by writing comments or saying it to themselves we are constantly judging others. I have heard women describe other women as “the fat one” or “the anorexic looking one”. Labelling. It honestly makes me sad to hear this. 
There is too much pressure to fit into a mold and some women are not strong enough to think otherwise. They think if they look a certain way that it’s considered beautiful. Meanwhile, psychologically you are spiralling out of control just to make yourself look a certain way. So when will you know you’ve reached your ideal image of what you want to look like? The answer is you won’t. If you’re so caught up in making yourself look a certain way you will constantly be cutting yourself up. 
STOP having this unhealthy looking image in your mind. 
The fitness industry is notorious for posting half naked selfies. No body fat, no thigh gap, big booties, abs, big boobs, skinny arms, a ton of makeup. A lot of what’s on the internet is so unrealistic. How about embracing that you have some rolls, that your thighs touch and jiggle when you walk, that you look healthy and strong. As long as you’re keeping active, fueling your body with healthy food like fruits and veggies, and not sitting on your butt the whole day, then you are thanking your body for all that it does for you. 
The human body is an amazing thing and we all come in different shapes and sizes. This applies to men too. Accept your body for all of the amazing things it does for you. Be proud of your legs that take you places. Be proud of your round bum that helps you to sit and stand. Be thankful of your midsection that helps you to stand or sit straight. Be proud of your strong arms that allow you to lift your kids, clean your house and drive. Your body is responsible for more then just “looking good”. Embrace who you are, what you’re capable of doing. You are you and that should be enough. No expectations, no judgement. 

Watch Ashley Graham at TedX here

There is so much around HIIT these days! It certainly is the best way to lose weight but that doesn’t mean you should do it everyday. Like anything your body needs time to recover. Doing HIIT everyday is not a way to lose weight faster. When you perform a HIIT workout you are spiking your heart rate for a set amount of time and then allowing it to recover and repeating this cycle multiple times. This results in EPOC or the afterburn (burning calories up to 36 hours post workout). EPOC stands for Excess Post Oxygen Consumption which is an increased rate of oxygen intake after the workout. During the workout you are working at an oxygen deficit. Your body needs to make that oxygen back which results in more calories burned post workout. HIIT workouts are typically shorter in length then steady state cardio which makes it a great way to fit a workout into your busy lifestyle. This style of workout taps into your anaerobic system. Whether using body weight exercises or machines, you can achieve a HIIT workout.

Let’s use the treadmill as an example. You can do a preset interval program but what I have found with my clients is that this doesn’t burn nearly as many calories as the program that I provide them. You also don’t need to be a runner to do interval training. Any fitness level can take part in a HIIT workout. I’ve created programs for people that are only able to walk on the treadmill and they burn anywhere from 400-600 calories per workout. That’s not including the amount of calories they will get from the afterburn. Calorie burn is not the only benefit for HIIT training. It also helps to train your heart. Overtime your resting heart rate will lower which means you’ll have to work harder on your intervals to achieve the same results. It’s a great way to measure your improvement and fitness level.

There is still benefit to Steady State Cardio. Using the treadmill as an example again, this would entail walking or running at the same speed for a longer period of time (like 20-40 minutes) which uses our anaerobic system at first but as time goes on you end up tapping into your aerobic energy system. This type of cardio takes longer then HIIT training but still comes with many benefits. The number one benefit is conditioning our most important muscle, our heart. Steady State Cardio helps to lower your LDL (low-density lipoprotein or ‘bad’ cholesterol), improve metabolism, keep blood sugar levels under control (by increasing your muscle’s ability to utilize glucose) and improve your sleep, just to name a few.

So which one should you do? The answer is both. They both have benefits that will complement your energy systems and results. HIIT training should never be done more then 3 times a week. You want to give yourself a day of rest in between each HIIT workout. Therefore, if you still want to do some kind of activity, complement your HIIT workouts with a steady state cardio workout. Alternate between the two so you get the best results for your heart, mental health and body function.

Here’s a FREE HIIT Treadmill workout to try the next time you go to the gym. E-mail back or post in our Facebook group if you liked it and how many calories you burned.

Here’s the FREE treadmill program again!


Commercial gyms have a variety of small and large equipment but most people don’t know what to do with them or how to achieve an effective workout. Fitness staff are not going to give you free workouts every 6 weeks to make sure you’re seeing results. So what are you paying for? Variety of machines? Ability to go any time of day? Let’s be realistic, most people aim to train at the same time every day because it fits with their schedules which have become very limited due to jobs, commute times and family’s. So training any time of day is a reason we make up in our head because it sounds appealing and seems like a better bang for our buck. Also, knowing you can train any time of day ends up coming with excuses. It may seem nice at first to know you can go morning, evening or late at night but when push comes to shove if you don’t have it booked in your calendar you’re likely going to put it off for other things.  Think of your workout appointments as important meetings.  It’s slated and can’t be erased or rescheduled.  You may not look forward to going but you will love the payoff.

Having access to that much equipment is nice only if you know what to do with them. Most people go in, warm-up on the elliptical or treadmill for 5 to 10 minutes and then go and use random pieces of equipment because they saw it in a magazine or YouTube video (not always a credible source).  Sometimes you’re even provided with a free workout when you have your free fitness assessment (by one of their personal trainers) but the workout can either go one of two ways; the first is that it is a very basic workout to get you started but will be something you outgrow eventually if you’re consistent with your workouts. The second is that the workout has some partner work involved in hopes that you purchase personal training because you can’t do those exercises on your own. Either way the workout is not tailored to you, it’s tailored as a sales pitch.  And for most people a monthly membership and personal training can be pricey. 

After a couple of times of working out on you’re own you’re probably not seeing the results you were hoping for.  You get discouraged and you stop going. Now you’re paying for a $60 a month membership and only going once or twice a month.  Break that cost up over two visits and it works out to be $30 a visit. Eventually this becomes a once a month visit ($60 per visit) and in some cases once a quarter ($180 per visit).  Joining a gym is not going to get you the results; just showing up for a workout will not get you the results; working out efficiently and the correct way for your goals and body type will. You need to be realistic about how often you’re going to go and you need to have a plan. This method doesn’t work for 80% of the population. Instead of spending $720/year (total based on the $60/month example) why not allot that amount to something you will use.  This is why personal training and boutique facilities are thriving. It gets you results, is a ton of fun and what keeps you going back. Transformations are happening more and more with personal training and boutique fitness then at a commercial gym. The secret? Because there’s a method. There’s planned out workouts that are geared towards all fitness levels that will get the results done. Periodized programs that are planned out for the entire year is what gets you the results and educated personal trainers and  fitness coaches know how to do this. For me personally, I always have an end result in mind where I would like my clients to be but of course I’m not going to start them with those exact workouts. They just aren’t ready for it yet. But I know with the exercises I prescribe to them that they will eventually get there. You need to respect the process and get it out of your mind that you’re going to see a significant change in 2 weeks. Quick Fix’s don’t work. These have been around for years. Our parents’ were taking part in them in the 80’s and it led to yo-yo dieting and exercising. If it didn’t work for them what makes you think it’ll work for you? They are known as fad diets for a reason. Fad means it comes and goes and that’s exactly what’ll happen with your weight.  You’ll lose but then you’ll gain it all back if not more which will make you more miserable and moving onto the next quick fix.  When you work with a trainer you get counselling as well as training.  Having a trainer is not just showing up for a 60 minute session. It’s collecting your goals and figuring out how to get you there, it’s coming up with a game plan and seeing what type of habits will work for the individual because everyone interprets and executes tasks differently.  

I’m not trying to bash commercial gyms because for the select few who already have a full program tailored to them and they know how to progress with it on their own. But for majority of the people that just joined because it’s their New Year’s resolution need to be realistic. Ask yourself, is this the first time you’ve attempted to join a gym and make fitness your New Year’s resolution? If the answer is no you need to change the habits that you had in the past because you’re already setting yourself up for failure.  Everyone’s lifestyle changes and so do your habits so choose a method of fitness that is going to work for you. Your health should not take a backseat to other things that you may spend money on such as trinkets for the house, daily coffee at a high end coffee shop, a bottle of wine or two on a weekly basis, etc.  These are vices.  Substitute these for your health and you will have money for personal training. If you pay for the positive things that will keep you healthy now you won’t have to pay for the medications and rehab later. Why is it that we wait until our bodies hurt or a doctor orders us to workout because of high blood pressure that we take action? Why do we only take care of our bodies when there is something negative happening? Why not start taking care of it when we are not hurting and we’re feeling great about ourselves to prevent the onset of illness and injuries. You only have one body. Don’t you want to be around to play with your great-grandkids?  This is a brutally honest post but when it comes to your health you can’t lie to your body and expect to see change.   Find your why….your “a-ha” moment and once you do you’ll start seeing results.  

Wrist trackers, chest strap heart rate monitors, smart watches.  These are the future of the fitness industry.  We know that you like to see numbers and progress and wearable technology helps to keep you on track.  If you’ve been to the boutique gym Orangetheory Fitness you would have experienced the visual aspect of the workout which is seeing which heart rate zone you’re working in.  Other facilities are starting to adopt this way of training because it’s motivating.

So, to help our clients achieve even greater results we have started using heart rate monitors in our personal training sessions.   This helps me to know my clients even better and to help them train smarter. It’s not always about how hard you train but how well we train our hearts. So many workouts are about going as hard as you can to the point where you feel like you may vomit. At Fizzique we know that everyone’s fitness level is different and that training harder could potentially put your heart at risk. Now that we can track our clients heart rates we can help them train even smarter than they already were. Our programming just keeps getting better and better because we want you to get better and better. 


These heart rate monitors are individualized and help the client work within their max heart rate zones. Each zone is tailored to the individual and as a coach, I can track everyone’s progress through an app.  Alternatively, my clients can wear these when they workout on their own to keep track of how long they are working in each zone just by downloading the app.

Train harder? NO! Train smarter!! 🤔

Want to start training smarter?  Contact us to book your sessions.

The newest issue of Fizzique Magazine is out now and available for download. It is the biggest issue that we have published to date and includes all new interactive features that include live links as well as full video demos of workouts in each workout program. Just look for the “interactive content” tab in the corner of the page.

Click here to download your copy today. Compatible on all tablets, smart phones, laptops and desktop computers.

In this issue, our cover woman, Gillian Goerzen of Super You and Savvy Fitness teaches you how to rock a healthy weight.
An in-store dietician will provide you with tips to navigate a grocery store.
Jen Heise of Me First Fitness gives you 10 reasons everyone needs a personal trainer.
Interactive workouts such as tabata, gun show arms, butt toning exercises and a travel workout.
An interview with future soccer star, Anthony Grozdanis.
Foundations for optimal nutrition by culinary nutrition expert, Kristine Peacock owner of Meals that Matter.
One yoga teachers 365 day journey to lolosana and handstands. 

Enjoy this issue and if you would like to contribute an article and get your brand seen by over 10,000 people or would like to advertise in our next issue please contact us.

My client and I have been working together for 2 months to get her ready for her trip to Greece. We started working out twice a week and then for the 2nd month we increased it to 3 times per week. In 2 months she has lost 30.2 lbs, 4.7% body fat, 14.5 inches and her BMI has gone down by 5. OUTSTANDING RESULTS!!!! Dedication and proper nutrition are what made this happen. I can’t wait to share the before and after photo.


I just received these beautiful recipe cards from Life I Design in the mail.  If you’ve never heard of them make sure to click on the link.  Nicki Traikos is the artist behind the brand.  Whether you purchase a decorative pillow, mug, wall art or greeting card her artwork accents any room in your house and creates a peaceful environment.  Make sure to take a look at her shop for your next gift giving occasion.

Back to the recipe cards.I love the simple yet cheerful design Nicki came up with. It makes you actually  want to use recipe cards again. I don’t know about you but I hate having sheets and sheets of printed off recipes and I don’t particularly like having my laptop or iPad around while I’m baking. Recipe cards are easy to organize and don’t take up a lot of space which I need.  I LOVE to bake so these will certainly be filled up with baking recipes and I LOVE my sweets but of course only healthy options for this household. My youngest has a dairy and egg allergy so this is a perfect option to keep all of the recipes he can eat all in one place…and on pretty cards.  I recently shared this image on Instagram (don’t forget to follow me @trainfizzique) and informed my followers to stay tuned for the recipe I wrote on my first card.  So, here is that recipe.  It’s dairy and egg free and my youngest has been gobbling them up.  Scroll down for the full recipe from Oh She Glows.  


I tweaked the recipe a bit to our liking and for the ingredients I had in the house but if you’d like the full recipe from the website, click here.

Yields: 12 large muffins

Prep Time: 20 Minutes


  • 3/4 cup (190 mL) mashed ripe banana (about 2 medium)
  • 3/4 cup + 2 tablespoons (220 mL) unsweetened coconut milk
  • 1 teaspoon apple cider vinegar
  • 1/4 cup (60 mL) pure maple syrup
  • 1 teaspoon pure vanilla extract
  • 1/4 cup (60 mL) coconut oil, melted
  • 2 cups (280 g) whole wheat flour
  • 4 tablespoons (40 to 60 g) natural cane sugar
  • 2 teaspoons baking powder
  • 1 1/2 teaspoons cinnamon
  • 1/2 teaspoon fine grain sea salt
  • 1/2 teaspoon baking soda
  • 1 1/4 cups (160 g) fresh blueberries


  1. Preheat oven to 350°F and grease a muffin tin.
  2. In a medium bowl, mash bananas and measure out 3/4 cup. If you have any leftover mashed banana you can freeze it for a smoothie.
  3. Place mashed banana into medium bowl along with the milk, vinegar, maple syrup, and vanilla. No need to stir it yet.
  4. Melt the coconut oil in a small pot over low heat. Set aside.
  5. In a large bowl, mix together the dry ingredients (flour, sugar, baking powder, cinnamon, salt, and baking soda).
  6. Stir coconut oil into the wet mixture. Pour wet ingredients onto the dry ingredients and stir until just combined.
  7. Gently fold in the blueberries, being sure not to overmix as this can result in dense muffins.
  8. Spoon a heaping 1/4 cup of batter into each muffin tin, filling each tin about 3/4 full (they will be almost full, but this is normal).
  9. Bake at 350°F for 23 to 27 minutes until a toothpick comes out clean.
  10. Cool in pan for 5 to 8 minutes and then transfer muffins to a cooling rack and cool for another 15 minutes.


Sweet indulgences don’t have to make you feel guilty.  You’ll definitely notice this muffin isn’t as sweet as the ones you would get from your local coffee shop.  Take some time out of your day to whip these up and if you’re one to grab a muffin on your way to work, this is a way healthier alternative.  Enjoy!

Have a Fit Day,


Check out these photos that are a year apart.  What a huge improvement.  Phil is my husband but also one of our clients.  He has been following Fizzique programs for a few years now and he just keeps improving.  His goal is to gain weight because he was very skinny growing up.  It was difficult for Phil to put on weight but not any more.  Under the supervision of Fizzique he has changed his eating habits and workouts and clearly the results are working in his favour.  What a huge accomplishment in 1 year.  As you can see by these photos progress takes time.  There is no quick fix that will have permanent results.  It is a process so accept it and enjoy every moment of it without stressing out.


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