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Don’t wait until you FEEL LIKE doing the things

Don’t wait until you FEEL LIKE doing the things that always make you feel better.

Workouts. Sleep. Eating well. Connecting with your loved ones.

Just start. You won’t regret it when you’re done. 💗

#mindset #priorities #boundaries #strengthtrainingforwomen #mindyourself #mantras

My anchor word for 2023 is intentional. Some years

My anchor word for 2023 is intentional. Some years my anchor word seems to be more of a macro theme, and other years (like this year) I’m reminded of it every single day.

The word ‘intentional’ keeps me focused on joy, focused on what I can control, centered in honesty and focused on the things that really matter to me (my values).

When I’m stressed or triggered or overwhelmed I like to use little mantras that help me to be more intentional with my thoughts, time and energy.

One of my newer mantras as of late is this ‘try to remember not to care about the things you don’t care about’. Because stressing about what other people think, managing everyone’s perception of you, keeping other people happy at our own expense, and attempting to look like I have my sh*t together all the time, is actually a lack of emotional boundaries issue.

We do actually get to decide where we spend our emotional energy. And lord knows there are enough valid things taking our emotional bandwidth as friends, daughters, mothers, business owners, and citizens of the universe. We don’t need to care about every damn thing. It’s about drawing boundaries with what you will and will not take on as your own. You don’t have to carry everyone’s mental and emotional load. It’s not helping anyone, I promise 💜.

Things I’m spending my energy on these days? My work, my self-care, my family, my friendships. And even that is A LOT.

I’m not doing perfect with any of it, and that’s ok, that’s the whole point of being intentional with my energy and not beating myself up for not doing more/better. Perfect isn’t the goal, presence is.

So tell me dear friends, what is something you’re holding on to that is not yours to carry?

👇🏽 Tell me below ❤️🙏🏼💥

#mindsetmonday #strongerinsideout #mentalhealth #mantras #motherhoodunplugged

Ya feel me?! It’s only the squatting, hinging, b

Ya feel me?! It’s only the squatting, hinging, bending, reaching, rotating movements that hurt… 🫠

#workouts #homeworkouts #strengthtrainingforwomen #momswholift #DOMS #recovery

A couple weeks ago I gave a career day presentatio

A couple weeks ago I gave a career day presentation at Sloane’s school. When I asked the kindergarten and grade 1 classes why people exercise, the first three answers they gave (in their own words) were to get stronger, to live longer and to be healthy.

And yesterday in the public hot tubs at the ski hill we overheard a group of 13 year olds calling out a friend for body shaming another person.

All of this to say - the tides are changing. More and more often, people are viewing regular exercise and eating well from a perspective of well-being and not simply to be smaller/tighter/toned/weigh less. And body acceptance is becoming more commonplace too. All of these things add to our collective well-being.

In my line of work, one of the most common reasons people state they fail to stay consistent with exercise is because they are feeling frustrated by not seeing any weight loss results.

“I exercised consistently for a whole month and didn’t lose a pound!”

There are a million different possible responses to this statement, but the one I feel is most powerful is this: we need to exercise for our physical and mental well-being first, not solely (or maybe ever) for weight loss.

In 2019 I made the conscious choice to talk about exercise primarily from the perspective of non-aesthetic outcomes. It was what was best for me, and for my clients too.

Yes, weight loss may happen, but there are many other factors in that equation.

Yes, we can exercise to grow our muscles, but there must also be bigger reasons than that.

The choice to exercise or not should never be contingent on the number on the scale. It’s simply too powerful of a practice to relegate to a such a small, limited metric.

This is why we must keep advocating for the multitude of positive benefits exercise brings outside of any change on the scale - regular exercise is healthy for our mind and body. It gives us energy, focus, patience, less stress, physical strength, mood support and more.

I want my kids to grow up in a world where they see me moving regularly as a form of self-care and self-expression.

#mindsetmonday #strongerinsideout #strengthtrainingforwomen #bodyacceptance #selfcare

3 Knee Health Exercises To Add To Your Routine 💪🏼

No one teaches us how to keep our joints healthy. It’s taken me years to find strategies that are easy to implement and make a huge impact on how my knees feel.

Steal my top three knee health habits and add them to your routine for happier knees:

1️⃣ Backward Hill Walking - just as it sounds. Find a hill, ensure there are no hazards, and walk backwards up the hill going toe-heel for 3-5 minutes, 3 times a week. You’ll feel the muscles around your knees fatiguing!

2️⃣ Co-contractions - There are many different types of co-contractions, an exercise that helps to activate all the muscles surrounding a joint. Add them to your warm-ups and you’ll be 🤯. I’ll teach you a variety of my favourite in my Return To Impact program. Details are in my @blastgirl bio.

3️⃣ Hip Shifting - Helping your hips to move better helps your knees experience less loads. Allow your knee to come in as you pull your hip back and reach your opposite arm forwards. We’re learning this tool in Return to Impact too!

Remember, happy knees need (some) stress, stability and strength!

Enjoy 🥰💗

#kneehealth #happyknees #hipstability #kneerehab #onlinetrainer #returntoimpact

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