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Overtraining

Does it take days for you to recover after your workout sessions at the gym? This is a sign that you may be overdoing it and need to cut back. Learn more about important signals from your body that warn you to slow down, and what you can do to make your fitness routine work better for you.

If you’re experiencing these symptoms, it’s time to evaluate your fitness routine:

1. Soreness after more than 48 hours. It’s normal to have some soreness after a hard workout However, if you’re still sore and in serious pain more than 48 hours…


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How results should look

Everyone gets motivated by results-big or small, surface or skin deep; we all get a little fire inside us when we see the fruits of our labour. So why are we not seeing them enough?? I get this question a lot and there are actually many reasons as to why you are not seeing results. When things are moving or you feel like you are plateauing, these could be the reason.

  1. You are not changing up your exercises. In order for muscles to keep growing, you need to progressively change it up and try new moves. …

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Seasonal Affective Disorder

How to use these tips to help you combat Seasonal Affective Disorder (SAD).

It’s no joke that January is gloomy, cold, and just plain BLAH. But this January takes the cake for the most gloomiest of them all. We are in the middle of a global pandemic and parts of the world, including Southern Canada, are in their second lockdown. So yeah, things have been better. It’s in this time of year that SAD comes knocking at your door and asks to take over your life.

SAD is a type of depression that’s related to changes in seasons. SAD begins…


I know you are probably singing that catchy song right now!!!

Celebrating wins can be a hard thing for most-especially if you are new in your fitness journey. But they are the key to feeling good about your progress and making your journey NOT about numbers.

Fitness can be centered around numbers-weights, days, measurements, the scale and often it leaves you feeling somewhat defeated if you do not meet that “certain” number. So by celebrating other accomplishments, you are more prone to feeling confident and continuing your fitness journey.

In our online fitness community we center our progress around other…


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STOP Procrastinating

You either are YAY or NAY when it comes to resolutions! They pack a big punch and often are loaded with empty promises. But for those that rely on setting goals and need a change-a resolution or rather a Goal can help kickstart their journey.

I find that over the years, New Year’s resolutions have become a negative thing. The memes start rolling in around mid December about “what NOT to do in January” and the fitness industry becomes the forefront of a social driven campaign. Traditionally, resolutions were a yearly promise you made to yourself to be better-whether that…


5 Lessons Learned Through Training Women.

For many, working out is the gateway toward losing weight. And when I say weight, I mean the numbers on the dreaded scale. Somehow in all the years devoted to studying performance and the human body, we still have majority of the population using exercises for vanity and a solution to validate a certain number on the scale. This can lead to “falling off the wagon” behaviour when you don’t see the results you were hoping to get.

Throughout my many years of personal training, leading fitness classes, and coaching I have seen just…


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Time for change

I think it’s safe to say that we’ve all head this saying. But what we do with it is another thing!

The other day I was having a frustrating time with my two year old daughter over her outfit for the day. Yes I am already having these moments! However this day was different, instead of putting up a fight with her over the outfit, I chose to listen to her. For months she was not wanting to wear anything with longer sleeves. Instead of making her, I simply asked her, “Why”. And you know what, at two years old…


When the world is upside down…choose kindness.

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It seems everyone and their mother is on social these days and that means a lot more bullying behind a screen. We are in the midst of a global pandemic and instead of positivity, there is a lot more negative. If you go to any social page, news outlet, published articles, there is a lot of negativity that is being circulated and it’s toxic. So instead, choose kindness.

Mahatma Gandhi’s teaching center around happiness and his main lessons are What you think, What you say, and What you do should all be in…


You know the saying, “If I had a nickle for every time you……., I would be rich”. Well I am not rich…maybe the saying should have included a dollar!!!

But I think you get the point.

Excuses come in all shapes and sizes and can make you do NOTHING! Yes you read that right! We all use them from time to time and it’s basically a scape goat from actually facing what you should be doing.

Now fitness is probably the most full of empty promises and excuses. It’s ok to make excuses from time to time but step one…


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Intermittent Fasting is more commonly being spoken about in the diet and fitness industry these days. However, IT is not a new concept but one that has historical roots along with its many benefits. In short, IT is the voluntary energy restriction between a fasting period and non fasting period. It has been used with many cultures and religions around the world and comes with a wide range of benefits. Here are just some of the benefits below.

  1. Cognitive Performance

Michelle Magnotta-Latocha

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