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.
As the colder weather and shorter days are setting in, so is our desire to stay in on our couches and hibernate. We also tend to turn to food to comfort us, and usually not the most fresh and nutritious choices, leading to overeating and weight gain during the winter months. That is why planning and preparing ahead is extra important at this time so we can assure we have plenty of healthy options to choose from when hunger strikes!
This day in age, we’re pretty lucky as there are usually tons of local markets at our disposal to help make shopping for fresh and/or organic food that much more convenient. Even our big chain grocery stores now offer more and more healthy items. But just buying healthy food isn’t enough- how do we implement and sustain good habits from home? Here are 5 ways to to start on the right path, without needing to leave your house.
1. Stock your pantry!
A well stocked pantry (or cupboard for those of us with micro-apartments) is the first step to keeping your home healthy. Fill your pantry with easy to use items like canned beans, coconut oil, brown rice pasta and nut butters. If you only keep one thing on hand make it all natural nut butters. Peanut, Almond, Cashew- these high protein spreads make a perfect emergency snack smeared on toast or an apple or thrown in a smoothie.
Hello my Toronto Fit Friends,
Our morning bootcamp is going strong heading in to the end of the year. We have such a dedicated group and people are loving it and seeing great results. Soo… The Just Get Fit/ Buns Of Steel Bootcamp collaboration is proud to announce that we’ve decided to open up the last 6 weeks to those of you who didn’t get to join in from the beginning. We have space to fit a few more in our studio and want to help more of you reach your end of year fitness goals!
The 6 week, 12 session program start up this coming Wednesday Nov. 3rd and runs until Friday Dec. 12th. So classes are 2x/week – Wed & Fri 6:30-7:15am.
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
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!
- A pair of dumbbells (5-10 lbs)
- Your body ready to push!
Hey everyone! Here we go again..
Time for another playlist of some of my favourite tunes I’ve used for my spin classes at Quad Spin in Toronto, as well as for my own workouts, this past month. These are guaranteed to get and keep you moving during your own workouts..! ENJOY
Protein 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.