5 Reasons why you hate Fitness

As of late I’ve been reading a lot of social psychology books (not surprising since my undergraduate degree is in sociology). Specifically I’ve been reading a book that was gifted to me entitled, What Makes Olga Run. The book outlines the daily practices of some of the world’s most impressive athletes in their 80’s and 90’s and references the research of Ellen Langer leading me to purchase my next current read, Counterclockwise.

I highly recommend checking out this book!

The research of Dr. Langer focuses on something I have always been curious about – WHY people make the decisions they do when it comes to their own health and fitness. And why is it that, as a society, we pay so much attention to our health and yet we know so little about how to achieve a healthy life? (this is where having a good fitness and health coach comes into play…just sayin’). Langer suggests that we can all SAY we believe in the possibility of improvement BUT unless we really do, we will not find it.

In one of her most ground breaking studies in 1981, early in her career at Harvard, Ellen Langer and her colleagues piled two groups of men in their seventies and eighties into vans, drove them two hours north to a sprawling old monastery in New Hampshire, and dropped them off 22 years earlier, in 1959. The group who went first stayed for one week and were asked to pretend they were young men, once again living in the 1950s. The second group, who arrived the week afterward, were told to stay in the present and simply reminisce about that era. As a young professor of psychology, Langer hoped to document through these men what she had long suspected: that our fixed ideas, internalized in childhood, can affect the way we age. In studies she had conducted with colleagues at Yale, Langer had already shown that memory loss—a problem often blamed on aging—could be reversed by giving elderly people more reasons to remember facts; when success was rewarded with small gifts, or when researchers made efforts to create personal relationships with their subjects, elderly memory performance improved. In another study (now taught in nearly every introductory psychology course in the country), she and Yale colleague Judith Rodin found that simply giving nursing-home residents plants to take care of, as well as control over certain decisions—where they would meet guests, what activities to do—not only improved their subjects’ psychological and physical health, but also their longevity: a year and a half later, fewer of those residents had died. What she found, however, surprised even her own team of researchers. Before and after the experiment, both groups of men took a battery of cognitive and physical tests, and after just one week, there were dramatic positive changes across the board. Both groups were stronger and more flexible. Height, weight, gait, posture, hearing, vision—even their performance on intelligence tests had improved. Their joints were more flexible, their shoulders wider, their fingers not only more agile, but longer and less gnarled by arthritis. But the men who had acted as if they were actually back in 1959 showed significantly more improvement. Those who had impersonated younger men seemed to have bodies that actually were younger.

So if we buy into this belief that if we can train our minds to help us live a healthier and more fulfilling life, think about this:

We know that nutritious non-processed food (ideally locally raised and grown), limited to zero consumption of alcohol/drugs, daily movement, flexibility work, quality sleep, limited to zero stress and adhering to a well crafted and designed fitness training program IS what we SHOULD be doing, but perhaps we are all thinking about it in the wrong way?

Why does the above sound weird, boring, challenging, and why when it comes specifically to our nutrition does ‘eating healthy’ have to mean deprivation & struggle?

Does this image scare you?

Here is what I believe people THINK about fitness but HOW you can change your mindset with knowledge, support and learning more about what fitness is truly all about (and not according to Gweneth, Jillan Michaels and mainstream fitness models…).

1 – You think you will never eat good food again.

This year we (my husband Coach Taylor and I) have dramatically shifted our nutrition to focus on 100% non-processed food. I have NEVER felt better OR eaten better in my 39 years. I can honestly say I will continue this “program” for the rest of my life. Full disclosure it took time and some perseverance to slowly modify my diet to rid myself of things that weren’t getting me closer to my fitness goals but it was 100% worth the effort. The results? I no longer call on any type of ‘willpower’ when it comes to bowls of Halloween candy or a Starbucks sample when I order my tea. I crave real food 100% of the time.

Smoked ham sandwich on home made bread with roasted veggies. I am so deprived…

2 – You think working out must = pain.

I train clients ranging in age from 12 to 82 years of age. We start our new members with small incremental movement, strength and fitness challenges. By the end of a three week trial membership movements that initially seemed hard are easier to do and one of the biggest take-away is how GOOD it can feel to regularly train your body with the right movements. No, fitness SHOULDN’T be about pain it should actually do the opposite and prevent you from having pain. YES, it will be uncomfortable at first. YES as you get stronger you need to constantly challenge your body in new ways in order to continually see progress. YES there might be some days when you might not ‘feel like it’ but this is where you need to reframe your mindset to see fitness as an investment in your health.

Meet Joyce. One of our first TT clients who STARTED training at age 78.

3 –You think in order to make progress you need to feel deprived.

Painful workouts, throwing up in a bucket and eating flavourless food IS NOT what fitness is all about. I receive messages on a daily basis about how drool worthy our food looks on instagram AND how my training looks fun. YES, real fitness is more focused on how great your body can feel versus how much you need to deprive yourself and sacrifice your body for the sake of achieving a heavier bench press every time you train.

4 – You think everyone else is a ninja.

I get this all the time. Oh, I’m too out of shape/old/embarrassed/busy to train with you and everyone you work with is already a ninja. OK, cool, but you’re missing out on living a healthier and happier life and you need to get over yourself. When I see the look on a face of a physio client or a new member when they see our 12 year old client stroll in or our 82 year old client get down to business with bird dogs and bear crawls, you can only imagine the sense of shock and disbelief.

One of our most successful clients came to us having never lifted more than 10lbs. This is a 24K kettlebell Turkish Get-up set she did for 5/reps a side.

Everyone gets a little nervous or shy when they start something new, and no, everyone has to start somewhere. The question you need to ask yourself is this; isn’t your health worth it? I say all this at the age of 39 having watched both my parents pass away from debilitating and painful disease far too young. If you can actively take charge of your health with the choices you make on a daily basis (Great news – you can!), don’t wait – do it!

5 – You think you won’t be successful (perhaps because you haven’t been in the past).

The most common obstacle I hear when it comes to maintaining a healthy lifestyle is “I’ve tried it all before”. Well, unfortunately the health industry can be utterly confusing and down right shady when it comes to selling you “fitness”BUT fortunately there are health and fitness professionals who are dedicated to helping you live a healthy, happy, pain-free and independent life well into your 90’s (and hopefully beyond). Seek them out, be open minded and I promise it will change your life!

***Full disclosure in order to change you WILL need to get uncomfortable, challenge yourself and some days will be harder than others BUT focusing on changing your mindset and your outlook on how you eat and how you train your body WILL change your life, the choice is up to you.

Stop tracking your fitness goals and do this instead.

Track your calories and macros.

Track your weight on the scale.

Track how much weight you can bench.

Track how many sit-ups and push-ups you can do.

Track how much you can deadlift.

Track how many steps you take in a day.

These are all pretty common numbers that the fitness industry tells you that you should track in order to be “successful”. In my experience it actually hinders success and more often than not, can leave you frustrated and deflated.

While tracking numbers might seem like a good idea, especially because most trainers (usually aged 18-22 with minimal experience…) will tell you that you SHOULD, it’s really not. We have had more success with our clients over the past few years avoiding numbers.

Think of it like this, the dark side of tracking a number is that you become more driven by the number than by the purpose behind it. For example, if you become so focus on a set number on the scale, even though you might be having great success with your nutrition, training, fat loss and you feel great, if you don’t hit or maintain ‘that number’ you will feel frustrated. I also see this with tracking steps. Sure, maybe you hit 10,000 steps a day, but are you more focused on that number than you are being healthy with what you choose to eat, how you train, how you sleep and how you practice self-care?

The danger in all of this? When we choose the wrong measurement, we get the wrong behaviour. Over my years of fitness coaching I have realized that measurement is ONLY useful when it guides you and adds context to the bigger picture, not when it consumes your life. Here is my philosophy: Numbers shouldn’t define us, they are just a piece of feedback in a larger picture goal.  I can’t tell you how many times over my 20-year career in fitness that I have had a client tell me they feel better, their skin looks better, they have more energy, their clothes fit better (or don’t fit at all because they are too loose!) and then they jump on the scale and ‘that number’ doesn’t appear so they then feel frustrated, stressed and deflated.

In our number focused world, and especially in the world of fitness, we tend to overvalue numbers and undervalue anything ephemeral, soft and difficult to quantify. In fitness, we undervalue leaving a session on a Tuesday morning feeling accomplished for taking the time out of our busy schedule to train, or the fact that we pushed through a tough last set.  Just because you can’t measure ‘feeling good’ after you train doesn’t mean it isn’t incredibly valuable to the bigger pictures of living a healthier and happier life!

Another example when it comes to traditional fitness goals is bench pressing (an exercise which we’ve actually taken out of our programming for the past few years). Hitting a bigger and bigger number isn’t really worth it if you can barely reach your shoulders behind your back due to poor shoulder mobility or if you can’t bend down to play with your kids or grandkids that afternoon because you are in so much pain… Here is the truth, you WILL hit a point when you can’t bench anymore weight, then what? Should you feel like you aren’t accomplishing your goals anymore? And if losing 10lbs on the scale is your goal but you subscribe to a crash diet that is leaving you exhausted and feeling deprived, it isn’t going to help you sustain a healthy and happy life now is it?

So, what do we encourage our members to track? Why are our members so successful? What do I suggest?

1.Focus on the number of times you train in a week . We recommend at least 2 sessions of our programming.

We build two multi-planar and dynamic “meat and potatoes” training sessions each week and we tell our members to make this their goal. They are challenging but focus on a blend of strength, movement work, conditioning and are scalable for EVERY fitness level. Same with our TT Online program. Once our members feel confident and want to challenge themselves even more OR have more time to commit to their training, they progress onto additional and more skill based programming.

2. Focus on what you are eating by minimizing or eliminating process foods from your diet.

Someone asked me the other day ‘what diet I was on?”.  I told them, the “REAL FOOD” diet, simple as that. I have eliminated bars, shakes, packaged foods, candy, cereal….(trust me, stuff I thought I loved) and I have never felt better! Don’t over obsess about macros and counting calories. I have truly never enjoyed eating as much as I do now because real food tastes incredible. *And yes, I eat carbs( fruit and veggies are amazing for you…), enjoy lots of nuts (even though they are fats) and eat pizza (and enjoy it) every Friday night!

3. Focus on how you feel after you train or do movement work. Honestly, do it.

One of our awesome TT Online members encouraged me to write this article today (without even knowing it). She posted a pic in our private forum this morning and wrote: “Woke up super tired from a very busy week. Rolled around in bed longer than usual, battled thoughts about going back to sleep. Dragged myself downstairs for session 5. Now I feel amazing!!!

Think about this. As I write this, we are officially half way through the year and I will leave you with this question to think about: How do you want to feel for the second part of 2019?

A year focused on everything opposite to what that the fitness industry tells you that you MUST do.

I’ve received a lot of emails and messages about what I’ve been focused on for 2019.

Did I set resolutions? What are my goals? What have I been up to? Am I doing Coach Taylor’s Health Odyssey ? What am I working on?

With the passing of my Mom just a week ago, I have been thinking a lot about what I want to accomplish, what my goals are for this year and really, what our purpose is when it comes to our business, coaching and overall mission.

For my first post of this year I wanted to focus on what I have set out to accomplish this year and the goals I set for myself in December of last year.

Here is my list of how I’m going to take every thing you “should do” according to most fitness dogma and why it is important to learn about why following what “they say” can lead us down a path to frustration.


1 – “Eat small meals and snacks throughout the day.”

This is actually a system of nutrition coaching we use to teach! It WAS what the science had told us for many years WAS better for our health.

The idea was that if you ate smaller frequent meals you would be more satisfied and therefore not feel deprived during the day, allowing better control with your caloric intake.

Is it realistic to eat 6 small meals a day?  Does eating a “snack” of 6 almonds and half of an apple REALLY satisfy you? OR does it just lead to overconsumption, inconvenience and more frustration. What I know and what I can tell you is that I have never (in 20 years in fitness) had someone try intermittent fasting with good coaching and not feel better, feel less frustrated, see better results AND feel less stressed and overwhelmed with their eating. Myself included.

2 – “Take REST days and days off.”

This year as part of my commitment to our Taylored Training Warrior Academy I am moving EACH and EVERY day! January required a small goal of 1 Turkish get up/side and 2 push-ups, this month it is 2 TGU’s/side and 4 push-ups…you might see where we are going with this! Even if I don’t do a full training session, I incorporate movement into my day EVERY day and I haven’t felt this good in years. Yesterday included: 15 minutes on my pilates reformer around lunch time, my daily walk with our dogs and then after I finished a private training session I did 2-3 minutes on the indian clubs, bottoms up turkish get-ups and spent some time to design some new kettlebell flow for our programming. Even despite my 6am-6pm work day, I made movement happen! NO. Our bodies don’t need a “rest day” in fact, they operate better with more movement and purposeful well crafted training.

3 – “Strength train with weight machines or with barbells to increase strength like: deadlifts, squats, bench press and military press to get stronger.”

Yes, it’s true. I did at one point train like this in my teens…

I haven’t done traditional lifting in years or machine training (which I did used to do in my teens) for many years. The last time I did a bench press or barbell back squat was probably at least 2 years ago (more likely three)!

I train on my pilates reformer nearly everyday to work on my mobility and stability, I use the steel mace to help improve my shoulder and back health, as well as the TRX, kettlebells, dumbbells and the vipr. I box from time to time, do a lot of bodyweight mobility work and have started practicing the hacky sack (which I’m not great at, but learning!).

I don’t believe it’s ‘wrong’ to train these big lifts, but focusing just on more and more weight isn’t getting our population any healthier and moving better, so no, I don’t think it’s really working.

I am 39 years old and the stronger and most fit I’ve ever been. I wake up and can touch my toes, don’t have back pain and I’m working towards new movement and strength goals everyday and I love it.

And no, a bench press isn’t necessary in order to be strong and fit.

4 – “When you hit a certain age your mobility just ‘goes’”.

As I just mentioned I have some pretty BIG goals for this year which include doing a pistol squat, reclaiming my splits (it’s been a few years…) and next month I am start my training on the parallete bars as well as continuing to up my bodyweight ‘animal flow’ game. (just google search if anything I just said makes no sense..lol).

I HATE when people say, “I’m just getting older” “It’s what happens when you get old”.


No, you make choices everyday that will affect your health. We all can make different choices to make our health improve as we age.

5 – “Eat pre/post training supplements (bars, shakes, pre-workouts, take BCAA’s during workouts).”

Trust me, I used to consume a lot of quest bars and protein shakes for years. As someone who used to always coach and practice peri and post workout supplement usage, I haven’t had any supplements in about a year and will continue this practice for the year. In all honestly, the more I have read and researched supplements and the supplement industry, the more I see them for what they are, products that are sold with a lot of empty promises. Our bodies were designed to eat real food, so we should.

There you have it!

What I am working on this year and if you’d like to join me to improve your health this year I am starting my own coaching group where we can discuss ALL things related to women’s health at any age and stage in life!

Stay tuned:)


A Great Article on ‘How to be Successful at Anything’

I read this article this morning and the very first paragraph stuck a chord,

It’s probably not a surprise that I spend a significant amount of time thinking about why some of my clients and our members at the gym absolutely crush their goals while others have a difficult time creating any significant or consistent change.”

It was like someone jumped into my mind.

100% this is one of my biggest “why” questions I ask myself on a daily basis. It’s why I make a daily commitment of reading, researching and analyzing everything on nutrition, fitness and movement for almost two decades. YES, it is also why I left my full-time job, left a great place to work, left a super secure paycheque and pension to throw myself into the roller coster ride of being an entrepreneur. **PS While you might think, oh it must always be fun because roller coasters are fun and give you a sense of true freedom…. the flip side is that sometimes you also find yourself with sweaty palms, wanting to get off and could throw up at any given moment. The roller coaster analogy is a good one for any future entrepreneurs out there.

This article How to be Successful at Anything by Amanda Perry is a great read. She was bang on with this list and I encourage you to check out her full article and give it some quality thinking time today.

Here is her list:

1. Successful people are consistent.

It’s why we created our unique system at Taylored Training with no booked sessions so our members could BE more consistent. We knew the reality that ‘life happens’ so making a set appointment for something as important as taking care of your health and well-being wasn’t sustainable. It is why we transformed our business and training model. We theorized, and now know, that  having extreme flexibility is a proven way to facilitate a higher level of consistency for our members.

2. Successful people trust the process.

This is my favourite exercise (see below). It’s called a Turkish Get-up. Most of our members (both in-studio and online) really hate it but I understand why.  It’s freaking hard, it’s awkward, it’s super challenging and actually very technical making it complex and at times frustrating to learn and master. It’s by far one of THE best exercises you should be doing as it works almost EVERY major component for your fitness: grip strength, shoulder mobility, shoulder stability, full-body strength, core strength, mobility, unilateral strength, movement and coordination OH! and getting up off the ground, which is a Super handy life skill, especially for the 80+ crowd. The picture below is of one of our most successful clients we have ever trained. She went from 5lbs weights, elliptical workouts and feeling frustrated with her strength and physique to becoming what is commonly know as in the word of fitness as a ‘beast’.  She 100 % trusted in the process. Whether it was training after a 12 hour night shift, following a nutrition program or trying a heavier or more challenging exercise or weight her coach suggested. She was always up for the challenge. This 24K Turkish get-up (for multiple reps at the end of a training session one day…) was just one of the many accomplishments realized by trusting in the process.

3. Successful people believe in themselves.

You must believe in yourself in order to be successful. You also must have a clear direction on WHAT success means to you and WHY it is important.  It’s one of the huge motivators for making fitness a part of your life. Your ‘WHY’ will help you make training happen on the days you need an extra push or sitting on the couch drinking a glass of wine seems more appealing…


4. Successful people realize they can not succeed alone.

YOU ARE NOT ALONE. Guess, what?  EVERY member we have worked with over the past 10 years of Taylored Training have also struggled with their weight, their mobility, injuries and a lack of motivation.  You are not alone if you have experience one or more of these challenges (yes, even coaches do too!).  Having a coach and having a supportive community is absolutely KEY to being successful.

5. Successful people realize there is no wagon.

I read another great article this morning on dieting Here it is. It reminded me why we stand behind having memberships and teaching intermittent fasting versus 6 week bootcamp programs and meal plans that we offered in our earlier years in business. If we can all agree that keeping consistent IS key to success, then finding a sustainable system for your fitness, movement and nutrition is what you need to look for. Crash diets and short-term fitness lead to short-term results. In two decades of fitness, I can be certain of that statement.



I encourage you to take some time to REALLY think about this list today.

Where are you at?

What are you missing?

How are going to act on making a change?

Just remember you can be successful.  The first step is believing that you can and then taking these 5 action steps to make it happen!

Skin Rejuvenation, High Heels and Self-Care

Today we announced a brand new service at my studio that is starting in March – skin rejuvenation. (PS For more info and details you can CLICK HERE).

I am SO Excited to be launching this new service that aligns with our message and philosophy of preventative, natural and sustainable health care.

While it might seems perhaps ‘out there’, so to did our initial philosophies on barefoot training,  non-supplement and whole-food based eating (even though we have been contacted by Isagenix reps too many times to count…) as well as our strong stance on non-machine based fitness and physiotherapy.

So why start offering this new service? How does it align with everything we believe?

Over the past few months we have been working on researching and studying the effects of acupuncture for skin rejuvenation.

We started with treating post-surgery scars in the clinic (for both pain and aesthetic reasons) and then began researching the affects of acupuncture for the treatment for varicose veins, post stroke paralysis, bell’s palsy, acne and facial acupuncture to treat fine lines and wrinkles.

A study of 300 cases treated with cosmetic acupuncture. The results were overwhelming with 90 per cent of cases showing marked improvements with one course of treatment.

Recently I attended the Queen’s University Ted Talks with two of my team members. It was an inspirational and invigorating day with some pretty fantastic speakers, most of whom, I’m proud to say, were female.

As I sat in the audience, having been exposed to many world caliber speakers during my 8 years working for the Queen’s School of Business, I was incredibly impressed by the content, confidence and charisma that was displayed on that stage.  One of the speakers, a Taylored Training member, truly knocked it out of the park with an incredible talk on compassion fatigue, a topic that is very near and dear to my heart.

What I couldn’t get over, was how some these incredibly talented and brilliant women were carefully and at time awkwardly navigating the stage in their giant high heels, wearing copious amounts of make-up as they presented their message based on the topic ‘the edge’.

Now when it comes to make-up, I get it.  As a former dancer when I was on stage being filmed and performing under the lights it was a necessity, but as I watched these women I couldn’t help but wonder how as women we have gotten to a place where wearing uncomfortable shoes while wearing a mask to cover our own skin is just expected of us?

What made me focus on this aspect of the female presentations, I don’t know, but my guess is that the bright red circular carpet that was placed at the center of the stage really stood out to be visually, but also made me so terrified that one of these incredible women would catch a carpet string and bail hard!

Recently, Harpers Bazar posted this incredible link of top female celebrities going make-up free and I absolutely LOVE this message! Who knew Lady Gaga actually looked like this?!  I think she’s even MORE beautiful minus the mask.






While I know that I’m naive to think we can single handedly change the way women feel about their high heels and make-up what we can do is offer a non-surgical, natural an effective way for women to truly embrace the skin they are in!

Similar to taking care and enhancing the way you look with fitness, the same can be said with taking care of our skin! The best way to take care of your body is with quality nutrition and quality training and I think skin rejuvenation celebrates taking care of ourselves in the most natural and self-loving way.



The Best Article I have ever read about Running

First off, let me say, I love to be outside and I love to run.

I have competed in many 5K, 10K and half marathons in Kingston, Toronto and Ottawa as well as that one time I decided it would be a good idea to do the Kingston “Limestone Mile” with my friend Steve, whom I should mention is an former Dartmouth athlete and incredible sprinter. It was a humbling experience to say the least.

I tell you all of this to preface my commentary on this fantastic article by Mark Rippetoe because I truly do love running.

I love being outside, I love the sense of accomplishment and I love travelling to cities to explore new places and get in a great workout.

Here’s the BUT.

I don’t run for my fitness, I don’t recommend running for our clients AND I’m going to explain why I transitioned my love of running by returning to a sport I love, tennis.

I sometimes run to my tennis club (mostly when I’m late for a match) but I no longer hit the pavement for races and long runs.


Long duration running has been a fitness trend for many years now. It is commonly touted as a cheap, easy approach to getting fit. How many times have you heard a friend say, “I want to get back into shape, so I’m going to take up running.”

I get it. It seems like a good idea. Running is cheap, gets you outside, and really shouldn’t we all just know how to run? Isn’t it just a part of our DNA?

I wrote this article commentary because I cannot tell you how many members we have worked with over the years who have come to us with the following problem:

They used to run.

They competed in races and events

They got injured

They had to stop running.

They stopped doing any fitness.

Recently I did a tour with a new member who actually told me her family physician told her she had two options: Continue to run and get a knee replacement in a year or find a different and more sustainable approach to fitness.

THIS is why we are passionate as fitness professional about teaching, educating and coaching our community on the BEST way to train your body. Because I’m here to tell you the truth. There IS a BEST way to train your body for long-term sustainable health and if you are going to dedicate an invest the time in your well-being, don’t you deserve the best?

Sure, like I said, I too loved running, loved the thrill for signing up for races, being outside and grabbing that medal at the finish line but after I started racking up the injuries, I realized how I needed to be smart about taking care of my body and channelled my running into what it is today (running short distances at my studio and playing tennis).

Over the years we have written and talked about running as a method to get fit. We actually wrote this article for the Huffington Post about running as a method to start with getting in shape – Running is not the Best Exercise to Get Fit

This is the full article from Strength Coach Mark Rippetoe –Why You Shouldn’t Run. It is a longer but excellent read. I wanted to take the time to comment and summarize what Mark is saying. Sometimes, I know, strength and fitness professionals tend to forget that what we write makes sense to us but perhaps not everyone out there who doesn’t have years of physiology, anatomy, biomechanics and experience under their belt.

Buckle up. Here we go.

Mark makes some excellent points the first being:

Strength is the ability to produce force with your muscles against an external resistance.

What’s the value in being strong?

We need to be strong for life. Carrying kids, groceries, fighting off illness, being able to be as self-sufficient at age 80 as you were at age 25 …you get where I’m going with this.

You can’t exclusively train endurance (running, cycling, epliticizing…etc) and get stronger. “The more you run, the better you are at running and the worse you are at being strong”.

Endurance training is directly antagonistic to the creation and retention of muscle mass.

Let’s talk about your physique.

From a physique standpoint for anyone out there wanting to tone, look leaner and get nicer arms, without increasing your muscle it’s just not going to happen.

Running, cycling and ‘ellipticalizing’ directly competes for the muscle resources that maintain their size and strength, therefore changing your body composition to more muscle and less body fat isn’t going to happen with endurance cardio.

The reason we’re so concerned with “cardio” is that we’ve become indoctrinated into the belief that activity that elevates the heart rate for an extended period of time is the only way to keep the heart healthy. We need to shift our mindset to realize that doing “cardio” does not mean you must run, bike, elliptical or walk for multiple hours. There are so many other ways to train your cardiovascular system using load bearing activity that will actually enhance your strength, improve your posture and alignment, help your bones get stronger, improve your mobility and increase your muscle mass!

Jump rope
Kettlebell swings
Weighted carries
Turkish Get-ups
Medicine ball slams, throws and chops
Sled Drags/Pulls

Battle Ropes at TT!

Trust me, this is a very short list of just a few examples!

Repetitive motion injuries like tendonitis are quite common in people who engage in high-volume endurance activity.

Probably one of my favourite lines from Mark’s article: “In fact, the term “Sports Medicine” really means the branch of orthopedics that deals with inflamed joints in runners and cyclists.

Brutally honest but true.

As you hit 18K in a run your repetitive stride mechanics will deteriorate, often to the extent that a joint or several joints are being used improperly. I’ve been there, done that. The typical result is overuse injuries which most commonly include:
– Patella femoral pain
– Iliotibial band friction syndrome
– Achilles tendinopathy
– Stress fractures
– Shin splits
– Hip bursistis
– Muscle strains
– Plantar fasciitis


Just to name a few.

What is my advice?

If you love to run and enjoy time outside find a way to include it in your fitness programming by way of playing a sport you love (tennis, ultimate Frisbee, soccer) or include a healthy dose of running into your fitness. Instead of only running for your fitness try a run or two a week intermixed with a good strength training program and intervals.

We include a lot of running in our fitness programming by way of sprint drills, focusing on direction changes, sprints with jumps and a variety of foot work that is fun, incorporates sprints and runs but also trains the body without the strain of long duration running work.

Same goes for cycling. Have you ever tried the airdyne bike? Even though it looks like something straight out of 1985, it is no joke. Try 30 -60 seconds as fast as you can for interval training and I promise you will feel your heart racing, sweat pouring down your back and 6-8 rounds are truly ‘breath taking’.

My job as a coach is to offer my clients and community the best advice when it comes to taking care of their health and fitness.  I want you to be independent at age 80, pick up your grandkids when you take them to the park and not worry about your low back, knee or hip hurting, and I want you to rock out your outfit at the next wedding you attend and feel proud, confident and strong when you hit the dance floor.

And that is why I think this is the best article I’ve ever read about running because perhaps it will make you think about what is best for your body when choosing your training program.

Let’s Talk Clean Eating

Today I wanted to chat about “Clean Eating” because I’m still a fan even though the term does seem to get demonized in the media these days.

Someone asked me the other day about ‘my take’ on clean eating so I thought I would share.

Clean Eating for me has two components:

Focusing on REAL, WHOLE food. Sure, the odd protein bar or shake can be convenient but to be honest you have to ask yourself why you are choosing to put something into your body that is composed of a lot of hard to pronounce, man made chemicals?  Now I have had my fair share of protein shakes and bars over my fitness journey but after taking them out of my diet  a few months ago, I can honestly say I really don’t miss them! I actually walked into a supplement store last week and was over whelmed by the artificial smell. It really made me realize that they just isn’t a need to have supplements in my diet and in fact I turned around and walked out of the store.  These days if I want something sweet I have a piece of fruit, dark chocolate or one of my favourite cookies from a local bake shop (which by the way smells MUCH better when you walk through the doors).

My Advice:

Instead of grabbing a bar, grab a piece of fruit or some nuts & seeds (and yes, salted are aok)!

Instead of worrying about your post workout window and how quickly you can guzzle down a protein shake, focus more time on getting in lots of water and adding in a few extra minutes to foam roll and stretch!

Instead of focusing on calculating out each gram of carbohydrate you eat and stressing that bananas, potatoes  will make you huge, enjoy some fruit, add in complex carbs (rice, homemade breads, quinoa…etc) and be mindful that yes, ‘it is ok’.  Heck, I have even recently started incorporating fresh bagels into some of my meals!

2. My clean eating philosophy is very strict. Everything I now eat is 100% clean and free of anxiety, guilt, shame or restriction. 

Don’t be afraid…Eating clean CAN taste good if you learn how!


Back at it! Stay Tuned!

After attending a coding course yesterday I’ve decided it’s time to get back to one of the things I love to do the most as a Coach and Entrepreneur – helping others by providing quality, interesting and fun content!

As I approach 40, as I have changed and evolved over my almost 2 decades in fitness, I do have a lot I want to say!

So what will be my focus?

Teaching, educating and hopefully inspiring women of all ages to not fear fitness, fasting, food and approaching or surpassing the magical age for women, 40!

Stay tuned!

Fat Loss Tip #10 – Forget about the past and move forward!

Here we are!  Fat loss tip #10.

If you have been over fat, if you have tried every diet and training program under the sun but have never achieved long-term success, than it’s time to leave your past behind and focus on your future;the one in which you achieve all your fitness dreams!

WIth over 15 years of coaching experience, trust me, this is a common obstacle. You can’t focus on the past, how you wish you wouldn’t have let your health go, how you wished you would have started sooner…Start on a new path today!

Find a good coach or a team of coaches who are educated, current and who are focused on helping you achieve your fitness goals!

‘The best time to plant a tree is 20 years ago. The second best time is today.’

Chinese Proverb