Wednesday, September 30, 2015

Running Your Own Business - Not For The Faint of Heart ;)

If you're thinking about starting your own business make sure what you're about to create is your passion.  Be ready to work pretty much every waking hour of every day and to worry constantly.  You'll experience huge highs, huge lows and you'll most likely fear that you bit off way more than you can chew.

If it really is your passion though, DO IT!!!!  If you really love it and are authentic and ready to work your ass off you will be a success no matter how many people doubt you.  Your vision will most likely change as you go along - things that you thought would be a good idea turn out not to be and you'll be forever tweaking things but if you love it it will work out one way or another.  The end product might not be what you thought it would be but if you really want something enough you'll make it happen one way or another ;) 

Never give up on something that you can’t go a day without thinking about.                         
 — Sir Winston Churchill

Wednesday, September 02, 2015

September - How to Get Back To Fitness!

September is finally here!  For a lot of people that means getting back to a regular workout routine :)

If you've been away for most of the summer it may seem a bit daunting to get back into your fitness routine.  We've all been there ;)  Here's an article with some great info and tips on how to get back into it safely.

The best way to get started is to book a class right now!  

Monday, August 24, 2015

How Fast Do You Lose Your Fitness When You Stop Exercising?

I just got back from a week off and today was my first day back to work at my studio.  I've gotten (struggled actually) through 2 of those classes and the third one is coming up.  I'm amazed by how challenging today is for me.  It got me thinking about exactly how much fitness you lose when you stop your usual routine and how fast does it happen.

I came across a pretty interesting article and thought I'd share it :)  I know it's cycling specific but you can apply the info to any workout regime.

Even though it's a bit of a struggle for me today and probably will be for most of this week, I'm SO happy to be back at it.  Working out not only benefits your body it also benefits your mind/mood - can't wait for my group to get to the studio so we can do our Tabata Bootcamp workout :)

Saturday, August 22, 2015

Restful Vacation!

I'm back from my vacation in Powell River.  Mostly I did as little as possible but I did mange to fit in a quick 50+km ride (forgot to put on Strava) :)

As an adult I can really appreciate the beauty of Powell River.  As a kid/teenager though I couldn't wait to get out.  I have no plans to ever move back but I will always enjoy my visits! 

Sunday, August 16, 2015

Time For Some Time Off :)

This is it!  I'm officially on vacation.  I'm shutting down my studio for 1 week!  I've never done this before and am having mixed feelings.

Down time is SO important and I'm not very good at it.  It's just too easy to get caught up in your work when you love it so much.  I don't even consider it my work - it's my passion.  My passion is definitely taxing on my body though so it's time to take a bit of time off for some much needed recovery both physically and mentally.  Although I do plan on taking a class or two at Coast Fitness in Powell River and getting in an outdoor ride or two....  :)

Saturday, August 15, 2015

Guilty Pleasures ;)

Sometimes you just gotta indulge in some wine, Netflix and chocolate brownies - that's right, plural.....

Wednesday, August 12, 2015

HUGE Mistake/Learning Experience

Last year I made a terrible business decision that I'm still trying to recover from.  When I really thought about it I realized that my decision was based on fear and self doubt.  I've heard from other entrepreneurs that if you're feeling scared and doubting your abilities it usually means you're on the right track and you should keep going after your goal.  Last year I let the fear take over and as a result I suffered quite a blow.

It was a great learning experience though!  (shine that penny) :D

Here is what I learned:

  • if someone offers you something that sounds great for everyone involved ask yourself 'why are they doing that?'  What's their motivation - unfortunately it most likely isn't that they want to see you succeed.  
  • Compare what you're bringing to the party to what they have to offer - make sure it's an even contribution.
  • keep your finances completely separate from those involved in this new venture and share fixed costs equally - NEVER let anyone have access to money that you worked your ass off for.
  • always have a back-up plan and awesome supportive friends that will help get you through the tough times - I hope my friends know how grateful I am for them ;)
  • be prepared financially - apply for a line of credit and/or an increase in your business loan before you actually need it.  Once you use up all your savings and incur more credit card debt you won't be able to get any financial help from the banks - there's just nothing they can do if you look bad on paper even though the circumstances that got you there were out of your hands.
  • don't let fear and self doubt motivate your decisions.  Sit back, talk to a lot of people and then make a decision based on facts and numbers.  Even if you're not quite where you expected to be in a certain amount of time, if you have a product that people enjoy and you're authentic you will eventually build your business to what you want it to be.  

I honestly feel that everything happens for a reason.  I had a few people caution me about the decision that I inevitably made and I didn't listen to them because I felt this was something I really wanted/needed to do.  I now know that I was just giving in to fear and self doubt.  I came out of it a bit banged up, but also a bit wiser....at least I hope so ;)

Tuesday, August 11, 2015

How Much Water?

Did you know that I'm a published author??  :)

Here's an article I wrote about water

Monday, August 10, 2015

Killer Leg Workout



Can't make it to Wholey Fit today for a killer leg workout but need your fix?  I'm here to help! 

Do the following routine:
. 
Warm-up 5-10 minutes

Starting position:  Stand tall, abs in, shoulders back and chest up (if you like you can hang onto a pair of dumbbells for this routine, but it's probably not necessary).

Take a big step forward into a forward lunge (remember to push through the heel of the front leg).  Return to starting position.*

Next take a big step out to the side into a side lunge (the leg that you step out with will be bent, the other leg straight - you'll feel a nice inner thigh stretch on that straight leg).  Return to starting position.*

Now take a big step back into a reverse lunge (remember to push through the front heel).  Return to starting position.*

Finally step back and diagonally into a curtsy lunge (if you're stepping back with the left leg, it will land behind and to the right of the right leg).  Return to start position.*

Now start from the beginning, but this time do 2 of each lunge (ie forward lunge, return to starting position and do a second forward lunge, then repeat for side lunge, reverse lunge and curtsy lunge), then 3 on the next set, then 4....see where this is going?  Try to get up to 10 of each lunge! :)

*instead of returning to the starting position where you're standing on both legs, you could just bring the leg back to the starting position, but don't touch down (ie balance on supporting leg).

Thursday, August 06, 2015

Tabata Bootcamp at Wholey Fit!

I'm so excited to start running Tabata Bootcamp programs at Wholey Fit this Septmeber!  I've run the program before and my participants have LOVED it.  

Tabata Bootcamp is a structured, progressive program and since the sessions are only 30 minutes you're not wasting any time!  It's a super efficient way to work your body and, of course, there will always be modifications offered to suit any fitness level ;)

Starting in September the Tabata Bootcamp classes will be for registered members only.  Right now the classes are on the schedule as a drop in option so you can give it a try and see what it's all about.

Go ahead - give it a try ;)

Tuesday, August 04, 2015

Great Article!

This is such a great ARTICLE

I wish more people could change how they view exercise ;)

Monday, August 03, 2015

Tired Legs? Try These Ideas!



There’s nothing worse than trying to get in a good workout and discovering that your legs are too tired to do what you want them to do.  Leg recovery is so important and should be a part of your regular training routine.  Here are some great ways to help you keep those legs fresh and strong:

·         Nutrition! - Make sure to refuel properly after every workout.  I like to have a protein shake right after a workout to help my muscles start to rebuild themselves as quickly as possible, and then within the next 2 hours have a healthy meal that includes healthy carbs, fats and of course protein.  That 2 hour window is crucial for recovery – you must give your body the fuel it needs to rebuild if you want to get stronger!

·         Massage - You can do this yourself or have a nice friend do it for you J  Make sure to massage all the muscles in your legs.  Massage actually helps to remove the metabolic waste that’s built up in your muscles due to your workout.  

·         Stretching – You have to stretch after your workouts.  After a workout your muscles are shortened and tight.  You need to lengthen and loosen them up.  This will also help to move built up metabolic waste out of the muscles and it will take tension off your joints.  Chronically tight muscle groups typically lead to injury down the road.

·         Epsom salts bath – Epsom salts are alkaline and will help to neutralize the lactic acid that’s built up in your muscles.

·         Cold Water! - This is one of my favourites even though it’s not the most pleasant feeling at first.  You can soak in a tub of cold water (add ice if you’re really hard core) or you can do it in the shower.  I like the shower option.  Take the shower head and direct it at one of your legs and slowly cool the water down until it’s cold.  Keep the water on your leg for about 30 seconds, do the other leg and then warm up the water again.  Repeat for as many times as you like.  

Try some of these options and see what works for you. 

Saturday, August 01, 2015

Thursday, July 30, 2015

Best. Chiropractor. Ever!



 
If you’re an active person chances are at some point you’re going to become injured and need a little help getting back in the game.  There’s nothing worse than hearing someone tell you that you have to stop everything in order to heal your injury.   The feelings of panic and hopelessness are overwhelming to someone who’s used to being active or is active for a living.

A couple of years ago I had the pleasure of meeting Dr. Tony McDougall.  He’s a Sports Chiropractor and has worked with many athletes both amateur and professional.  The thing I love most about Tony is that he’s never told me that I had to stop doing what I was doing.  He worked with me when I was training for my half marathon and had a bad hamstring and ankle and never once told me I had to take a break from running.  Most recently he worked on my bad back so I was able to complete the 160km Prospera Valley Gran Fondo with no back issues at all.

Tony works out of two offices: Armitage & Associates in Kits and Performance Health Group in downtown.  If you’re suffering with any kind of injury I highly recommend talking to Tony.  I’ve sent many clients his way and all of them have been very happy with the results.  If you don’t have an injury you just may get a chance to meet him at one of my Sunday 9am Cycle & Core classes ;)


Wednesday, July 29, 2015

I'm Quadzilla and I'm Okay With That :)


It took me a lot of years to truly embrace my muscular legs.  Quadzilla just doesn’t sound like a very flattering nick name for a woman when media bombards us with messages that women need to be petite in order to be feminine.  At some point I was finally able to accept my muscular legs and truly appreciate all the great things they can do.
 
I still feel super insecure (and annoyed) when a woman tells me she read an article and doesn’t want to start spinning because she doesn’t want her legs to get big – does she find my muscular legs that unappealing??  Is she afraid she’s going to end up like me??  Spinning/indoor cycling will not make your legs big.  Spinning/indoor cycling will sculpt your legs and make them stronger not to mention all the benefits to your cardiovascular system!  As long as your nutrition is healthy and you’re burning the same or more than you’re taking in you will not get ‘big’.  

And that concludes today’s rant so get out there, enjoy your sport/activity and never doubt yourself ;)