Archives for posts with tag: motivation

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!!
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

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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.

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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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If you’re like many people out there it takes all of your will power to get off the couch, out the door, drive to the gym and complete a 1 hour workout.  What if I told you that you could accomplish the equivalent to a 60 minute workout in only 4 minutes and in the comfort of your own home with NO equipment.  I swear I’m not crazy or lying.  It’s called Tabata training and it’s a High-Intensity Interval workout.

Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.

Dr. Izumi Tabata and his team conducted their research on two groups of athletes. The first group trained at a moderate intensity level while the second group trained at a high-intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high-intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (20 seconds of work:10 seconds of rest).

What they found was that Group 1 had increased their aerobic system, but showed little or no results for their anaerobic system. Group 2 showed a larger increase in their aerobic system than Group 1, and increased their anaerobic system by 28 percent.

In conclusion, high-intensity interval training has more impact on both the aerobic and anaerobic systems.

Now do you believe me?  Let me explain how the workouts are completed.  A true tabata workout is doing 20 seconds of work with a 10 second rest and repeating this for 8 rounds.  You are performing the exact same exercise for all 8 rounds and the exercise should feel very challenging right from the first second of the work phase.  It should not gradually get challenging.  I want to challenge you to try this so you can experience what Group 2 from the study went through.  Complete burpees for all of the work phases and ensure you take 10 seconds of rest in between each set.

20 seconds work (burpee)

10 second rest

20 seconds work (burpee)

10 second rest

20 seconds work (burpee)

10 second rest

20 seconds work (burpee)

10 second rest

20 seconds work (burpee)

10 second rest

20 seconds work (burpee)

10 second rest

20 seconds work (burpee)

10 second rest

20 seconds work (burpee)

END

This would be extremely challenging and perhaps boring for the regular fitness participant so that is why most instructors and trainers will tweak the workout to include 2-4 exercises.  This way you’re working mutliple muscle groups to achieve a full body workout.  Here is an example of a tabata workout with a mix of exercises.  Once you’ve tried a true tabata try this and see how you feel.  Chances are this one will feel a bit more attainable.  It should always feel challenging and not like a walk in the park.

20 seconds work (push-up with knee tuck)

10 second rest

20 seconds work (side plank hip dips)

10 second rest

20 seconds work (pop jacks)

10 second rest

20 seconds work (split lunges)

10 second rest

20 seconds work (push-up with knee tuck)

10 second rest

20 seconds work (side plank hip dips)

10 second rest

20 seconds work (pop jacks)

10 second rest

20 seconds work (split lunges)

END

As you include these types of workouts into your week you may notice that you’re able to do more.  Perhaps more reps within the 20 second work time or the ability to add a challenge to a specific exercise.  What you will experience is EPOC (Exercise post-oxygen consumption).  This is the oxygen consumption above resting level that the body is utilizing to return itself to its pre-exercise state.  Increasing the amount of oxygen consumed and working anaerobically during a workout (doing HIIT) will increase the amount of calories you burn at rest.  This will occur up to 36 hours post workout.  Who doesn’t want to burn more calories!

(disclaimer) Consult your physician or health care provider before beginning any type of fitness program.  If you experience faintness, dizziness, pain or shortness of breath stop immediately and make an appointment with your physician or health care provider.

 

My client is a superstar! In 1 month she has lost 12 lbs, 4.3% body fat and 9.25 total inches. We have been training twice a week and will be increasing to 3 times a week for the next month so she can gear up for her trip to Greece. She has been on point with her nutrition and gives me 100% every session which is clearly working based on these results. We have also introduced boxing in her workouts which she loves (who doesn’t love punching and kicking their trainer?!)

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Most women lust over the perfect butt.  They want it high, round, to look good in jeans and even more, to look good naked.  It’s one of the body parts we use the attract a mate so it needs to look it’s best.

The bum is made up of 3 muscles, the gluteus maximus, gluteus medius and gluteus minimus.   These muscles all have different functions and allow your body to move.  They provide your legs with the range of motion they require to walk, run, sit and move laterally.

If you’ve been wanting a Kim Kardashian or JLo bum for quite some time then you need to do these 5 exercises 3 times a week.  Complete 20 reps of each exercise and if an exercise requires you to work both sides complete 20 reps on each side.  Select a weight that will make you fatigue by the last few reps. Since you’ll be doing high reps you should be choosing a lighter weight.

1. Clam Shell with band

Place your band just above your knees.  Start side lying on the floor with your legs together.  Bend at the knees bringing your feet behind you.  Keep your arm under your head to support and maintain your spinal alignment and ensure the hips are stacked.  Engage your core (belly button to your spine) and lift the top knee towards the sky while keeping the bottom leg on the floor.  Exhale as you lift.  Return the top knee back down to rest on top of the bottom knee.  Keep the motion controlled and inhale.

2. Donkey kicks with tubing

Start on all fours and have one handle of the tubing through the legs and the other handle on the outside so you’re enclosing in 1 shoe.  Place the band in the centre of your shoe and 1 handle in each hand.  Keep the hands under your shoulders and knees under the hips.  Push the heel back until the leg ends up in line with the hip and parallel to the ground.  Exhale as you push back.  Inhale and return the leg back to the starting position without resting the knee on the ground.  Complete your 20 reps and switch to the opposite leg.  A simple way to transition is to take the handle that is on the outside and bring it over to the other side keeping the handle that was in the middle exactly where it is.

3. Goblet squat

Start with your feet hip width apart and slightly toed out.  Hold the weight by the head and close to the chest.  Sit back bringing your bum towards the floor and keep your chest facing forward.  Weight distribution is through your heels.  Inhale as you lower.  Exhale back up to the starting position while driving through the heels.  Ensure the knee joints are soft when you return to the top.  Your movement should be controlled.

 

4. Curtsy lunges

Start with your feet hip width apart.  Step back with your right leg so it goes behind and past your left leg.  The right knee should bend as you lower as should the left knee.  Inhale as you lower and exhale back to your starting position.  Repeat for 20 reps without weights and repeat on the opposite side.  Once you feel in control of your movement, add weights.

5. See Saw lunges

Start with your feet hip width apart and weights by your sides. Step back with your right foot so you end up on your toe.  Lower the back knee down towards the floor so that both knees end at 90 degrees.  Inhale as you lower.  Push up through the left heel back to standing and swing the right leg through to the front. Exhale as you transition. Lower the left knee down towards the floor so that both knees end at 90 degrees.  Inhale as you lower.   Push up through the right heel and swing the right leg to the back again.  Keep repeat for 20 reps and then repeat with the left leg swinging through.

As a personal trainer and fitness professional it’s so important to measure your client’s progress. Each month I take my clients measurements to make sure they’re staying on track. It’s a great way for the client to stay accountable to their goals and for us to chat about how we’re going to keep the momentum going.

This is a male client of mine who is working extremely hard and the results are clearly paying off. In just 2 months he has lost 20 lbs, 6.1% body fat, 8.5 inches and 2.6 BMI.

This is proof that hiring a certified personal trainer pays off. We get you the results and work with you every step of the way. One on one attention and the right fitness and nutrition plan to ensure you get the results you are striving for. It’s not an easy process and it does take work but the results are worth it…..and so are you!

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I get asked a ton of fitness questions but one of the most common questions is how to get defined muscles. Here’s the way to achieve that look.

 

I came across a quote the other day that said ‘I have get to workout’.  Having to workout and GETTING to workout are 2 different things.  Just changing 1 word in your vocabulary can make your outlook on life and goals seem different.  We all have goals but changing your frame of mind is what will help you achieve and conquer them.  Let’s not take movement for granted.

I have known Angela for quite some time.  She started as a friend but when she decided to make a commitment to her fitness routine she contacted me to assist.  I was very excited to help her but also a little nervous because when you’re already friends with someone there is added pressure.  Will my programs be successful?  Will she enjoy the workouts?  A lot of questions crossed my mind before starting our sessions but once we did I was reassured that this was a right fit.
Angela really wanted to focus on kickboxing for her training.  She had done some of this kind of training at her gym but wanted to add more to her workout routine.  Since I run MMA classes in our town she sought me out to have her training sessions centred around this style of training.  MMA or kickboxing really proves to be a sure way to lose weight because of the many components involved with the sport.  You get a crazy amount of toning because you’re actually hitting an object and it’s a great cardio workout.
Here is her story.
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My weight loss journey started in February 2014. My youngest daughter was just over 2 years old and I was still carrying some baby weight. I weighed 156lbs and each week the number would climb. I felt tired and I didn’t feel good about myself. I decided to join a local gym. After going to the gym on-and-off for a year I lost a total of 8lbs. My problem was that after 5 months I stopped making progress and I had not yet achieved my goal.
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Before

In mid-April 2015 I weighed 148lbs and was still struggling to lose the last 10 pounds. I contacted Alexis Talledes of Fizzique. We discussed my goals, my diet and my routine. I committed to 10 weeks of personal training with Alexis. Each week she brought something different to my workout; strength training, MMA and TRX. Within that 10 weeks I reached my goal weight of 137lbs and noticed a significant change in my physique. Alexis kept me focused on the task, and designed training that I actually enjoyed. Alexis’ enthusiasm and knowledge, as well as her ability to motivate allowed me to achieve goals that I was unable to on my own.
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After

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We completed 1 set of 10 sessions and are onto our next set of 10.  I ensured to take her measurements at this point and before and after photos and here is were she is today.

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Our next focus is to strengthen her core so we have been utilizing the TRX system quite a bit in our sessions.  This piece of equipment is amazing because it’s so portable and really enhances every single exercise ensuring your body gets a killer workout.  We still incorporate the kickboxing combinations as it really drives her heart rate up and will keep her working towards her goals.

This is one client that walks the walks and talks the talk when it comes to her fitness goals.  Nothing will get in her way of her success.  This is someone that all women struggling with their goals should aspire to be like.

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