Strength · Health · Balance

I am a certified personal trainer (CSEP & CANFIT-Pro) and nutritional practitioner in your own Greater Toronto Area. I have been practicing both as a self-employed personal trainer on location in clients' homes as well as at various and health and wellness facilities for over 5 years. I also continue to enjoy teaching my group classes including indoor cycling, muscle conditioning and cardio kickboxing.
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Recent Blog Posts

New Workout: Unilateral Lunge Circuit

lunge

This workout will have your LEGS & GLUTES screaming! Try it today…

Working unilaterally, or one side at a time, is a great way to work both your stronger and weaker leg individually. This kind of training helps to balance out muscular imbalances which can ultimately lead to injury due to overcompensation of your stronger side. Just a warning- You will feel this your thighs and glutes not only during the workout, but for a couple of days after. So you may as well just invite the burn. Best of all, all you need is a set of dumbbells for this workout- No excuses!

EQUIPMENT:

  • A pair of dumbbells (5-10 lbs)
  • Your body ready to push!

INSTRUCTIONS:

  • Complete four rounds of the 5 exercise circuit below. For each round, you will complete the reps on one leg, and then on the other, hence UNILATERAL leg training.
  • Round one: 5 reps of each exercise, all with your right leg forward, then do the same with your left leg forward.. (nice and easy right?)
  • Round two: 10 reps of each
  • Round three: 15 reps of each
  • Round four: 20 reps of each. (Ouch! Right?!!!!.. but oh so good!)
  • Hold you DBs by your side for each exercise, except fort the last one. No DBs needed, as you will need your arms to help propel you up on that jump. This one will definitely get your heart rate up as well!
  • Check out instructional videos of each exercise in links provided.

 exercise circuit

  1. Reverse lunge
  2. Stationary lunge (full range)
  3. Lunge pulse (only pulsing the bottom portion- harder!)
  4. Curtsey lunge
  5. Lunge knee up w/ jump (or w/out jump for low impact)

key points for proper lunge form:

  • Keep your hips square and facing forward- meaning don’t leg one hip drop or rotate as you perform your lunge, which happens often since you are loading one side at a time.
  • Don’t neglect your back leg. Often I see clients working hard and focusing on the primary mover- the front leg, but fail to bend the back one in order to balance out the exercise. Even though the front leg is taking the majority of the load, the back leg needs to be bent to 90degrees as well at the bottom of each rep, don’t let it lag behind.
  • Try to perform your exercises in front of a mirror to be aware of your body alignmnent and help prevent the above mistakes.

Now go give it a try and let me know how it went. Feel free to post any comments/questions on my Facebook or Twitter pages. Or contact me directly for any further questions.

Happy Workout!
Justine :)

 

 

 

 

 

Join our 10 Week Morning Program. Register Here.

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Hello my Toronto Fit Friends,

I am proud to announce Just Get Fit and the amazing Buns Of Steel Bootcamps are collaborating together once again to launch a 10 week morning bootcamp program, and we would love love for you to join us!

The program starts up Monday Oct. 6th and runs until Friday Dec. 12th. You have the option of attending classes 3x or 2x a week. If you’re thinking of getting those workouts done and over with in the morning (6:30-7:15am) then this is the program for you. All the info you need is attached in the link below, including registration. If you have any further questions please don’t hesitate to contact me. We hope to see you in class :)

Info And Registration For Bootcamp

PROTEIN 101: How important is it? What kind? How much? All your questions answered!

proteinProtein is probably one of the hottest topics nowadays when referring to nutrition, fitness and overall health so needless to say it is a subject I care deeply about! And for good reason…

Protein provides us with the building blocks for healthy muscles, organs and immune system. When we consume it, our body breaks it down into individual amino acids (the building blocks) which is what in turn nourishes it. There are 9 essential amino acids (EFAs) that need to be present in a food source for it to be deemed a complete protein: Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan and Valine. Only some individual food sources fill those requirements. In other cases, you must combine foods to obtain proper EFA amounts.

What does that mean?? Well.. when discussing protein, nutritionists often speak in terms of “complete” and “incomplete” proteins. Complete protein foods contain all of these EFAs and in appropriate amounts of each for supporting biological functions in the human body – while foods that contain only some or not enough of each EFA are said to be incomplete.

Eggs, fish, meat, poultry and dairy products are considered to be complete proteins. Apart from some exceptions, vegetable sources tend to be missing or do not have enough of one or more EFA. For this reason vegetarians, and especially vegans, are often not absorbing enough quality protein in their diets. However, there are complete vegetarian protein sources.

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Best of August – Workout Playlist

September is already upon us, meaning yet another month of workouts is behind us. It also means its time for me to share with you my workout playlist of some of my favourite songs that I’ve used this past month in my spin classes, bootcamps and for my own personal workouts. I believe the right music can help motivate us to higher levels during those tough workouts. Spin classes are definitely the ultimate example of this! Take a listen, and bring this playlist along with you to the gym if you’d like. Make sure to check out more great tunes on my workout music page. I’m all about sharing the love of music + exercise! As always, feel free to share with me your suggestions for songs that fuel your own workouts.