The Workouts

Fit Tips

Fit Tips

[fun facts for fitness]

How Much Weight Should You Lift

How Much Weight Should You Lift

How Much Weight You Should Lift | For Women Over 40 Below are my show notes for the video above: HOW MUCH WEIGHT SHOULD YOU LIFT? IT DEPENDS ON WHERE YOU ARE ON YOUR FITNESS JOURNEY AND FROM THERE PICKING THE DUMBBELL THAT WILL GIVE YOUR MUSCLES SOME FEEDBACK. YOU...

Working Out With An Injury

Working Out With An Injury

When You Should & Shouldn't Work Out The following are my talking notes, and a snippet of the video above: WHEN YOU SHOULD AND SHOULDN’T PUSH THROUGH THE PAIN DURING YOUR WORKOUT – AND TIPS ON WHAT TO TRAIN INSTEAD. ON A VERY BASIC LEVEL YOU HAVE TO BE ABLE TO...

Trainer Fail

Trainer Fail

Personal Trainer Fail  Welcome to my first "vlog". Yikes!! This sort of thing is totally outside of my comfort zone. But, with discomfort comes growth - that much I know. I also know that the more you do something the easier and better you become at it. It's just the...

Protein Packed Cereal

Protein Packed Cereal

 Protein Packed Breakfast  This recipe is the easiest and best breakfast prep for a Sunday! Make a batch and have yourself covered for 4 mornings.   Protein-Packed Energy-Boosting Breakfast Cereal Makes: 4 servings 1C rinsed quinoa 2C unsweetened vanilla almond...

How Much Water You Should Drink

How Much Water You Should Drink

Let's chat about a very debated topic in the industry... water and more specifically how much is enough, and can you count tea, coffee, or food towards your water goals? How much water should you be drinking? My first rule of thumb I tell people is to aim for HALF...

Protein Pancake Recipe

Protein Pancake Recipe

Berry Banana Protein Pancake Serves 1 1 scoop vanilla protein powder (head here to see what I use) ½ cup egg whites 1/8 teaspoon baking powder ½ banana ¼ cup blueberries 1 teaspoon cinnamon Directions 1. Lightly mash the banana with a fork. Add eggs, protein powder,...

Exercises for Knee Pain

Exercises for Knee Pain

Exercises for Knee Pain for Women Over 40 What muscles tend to be weak and can cause knee pain, and then my three favourite exercises to work those muscles. Grab the booty band I was using here.21 DAY FITNESS PROGRAM Grab your personalized 21 day fitness program. Let...

How to Avoid a Food Craving

How to Avoid a Food Craving

6 Tips To Do To When a Food Craving Comes On Cravings suck! They can rob us our energy (hello blood sugar spike & crash), and ruin our waistlines. If you find you get cravings I want you to try these 6  tried & true tips to avoid a craving. Drink water. Quite...

How to prevent sore muscles

How to prevent sore muscles

7 Ways to Reduce Muscle Soreness Some tips & tricks that have helped my clients over the 2 decades of personal training: 1. Warm up! Get the blood circulating, the joints lubricated & the body ready. 2. Foam roll to break up the adhesions in the muscle. 3....

Best Low Back Stretch

Best Low Back Stretch

My Fave 4 Low Back Stretches Try these four stretches, daily, to help cope with low back pain, or to avoid it. 21 DAY FITNESS PROGRAM Grab your personalized 21 day fitness program. Let me help you get FIT!PJ ox

What To Do If Lunges Hurt Your Knees

What To Do If Lunges Hurt Your Knees

Do Lunges Hurt Your Knees | 4 Knee-Friendly Exercises Do lunges hurt your knees? Yeah, I hear ya. It's the most complained about joint at The Studio, and one I hear from from my YouTube subscribers. If lunges do hurt, I want you to first go see a physiotherpist so...

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