Haupt-Into-Shape

My Top 3 Holiday Tips

Sat, 19 Dec 2020 00:00:00 +0000

There's a lot going on during the holidays, and instead of being relaxed, people are often stressed. Whether it's preparing for big family meals, seeing relatives you don’t normally see, or finding the perfect gift, it can all be stressful!

With all the ups and down that the holidays bring, I find it helpful to remind myself of three simple things: accept, forgive, and maintain.

1. Accept

Accept yourself for who and how you are. Once you've done that, accept people for who and how they are. Accept that you can't change them; instead you need to change your perspective.

16-Minute Killer HIIT Workout

Sat, 31 Oct 2020 00:00:00 +0000

The title says it all… are you up for the challenge?

(Don’t worry, if needed you can modify all the exercises for your level.)

Target: cardio & full body

Level: advanced

Equipment: an interval timer and your kickass self

Fun: hellz to the yea!

How to:

Click on each of the exercises to see a video of what they are. Even if you think you know, check it anyways for proper form.

Shoulder Fixes

Mon, 19 Oct 2020 00:00:00 +0000

I noticed that a couple of my clients occasionally get pain in a certain area in the front of their shoulder when they do specific movements like lifting their arm at a 45 degree angle. I figured since a few of them have this issue, it's likely many others do as well. If you suffer from this pain, you know exactly what I'm talking about.

Check out my video below to see 4 different exercises that will help you out!

Multi-Plank Challenge

Mon, 12 Oct 2020 00:00:00 +0000

With 5 types of planks and 2 different challenges, there is so much to do! That’s what we’ve got going on for this week’s workout.

With this workout, you can track your progress, so make sure to bookmark it, log your results and refer back to them when you repeat this in a week or two.

Target: abs & shoulders

Level: intermediate - advanced

Equipment: a timer and your kickass self

Lower Body Circuit

Sun, 04 Oct 2020 00:00:00 +0000

If you don’t have a lot of time to workout and still want to get something done anyways, try this one out! It’s a good combination of cardio and strength for your lower body.

Target: lower body

Level: intermediate

Equipment: dumbbells, a stopwatch and your kickass self

Fun: hellz to the yea!

Aim for a minimum of 2 rounds, but try to do 3-4 if you have the time. You’re alternating between cardio and strength in each exercise, so make sure to go as fast as you can with good form for the cardio (if you aren’t sure, make sure to click on the exercise to see a video of how to do it), and slow and controlled for the strength. What makes this workout challenging is having to switch from cardio to strength.

My Meal Plan

Sun, 04 Oct 2020 00:00:00 +0000

Since I keep talking about my meal plan in my newsletters, I figured it's time to actually talk about my experience with it. If you aren't receiving my bi-weekly newsletters (where you will generally find an article and a workout), you can sign up for it at the bottom of this page by entering your name and email.

Let me start by saying that I have a ton of food restrictions including but definitely not limited to: gluten, dairy, sugar, corn, soy, sunflower seeds, mushrooms, peas, eggs, cabbage, white potatoes… and many, many more. As a result of this, I'm extremely limited, so the foods I eat are not the foods someone else would eat (I assume).

My Top 5 Exercises

Sun, 27 Sep 2020 00:00:00 +0000

If you were to pick 5 exercises to do, what would they be? Think about it for a moment. Did you think to yourself, "Not Burpees!"? Don't worry, I'm not going to choose them (although they are fabulous!).

My top 5 exercises are (in no particular order): Squat, Lunge, Deadlift, Push Up and Pull Up.

There's a very specific reason why these are my top 5 and not full-body killer exercises like Burpees or Kettlebell Swings. The big reason is that all of my top exercises are what are called functional movements/exercises. Functional exercises are extremely important to do and are the foundation of one's independent movement.

Core AMRAP with Dumbbells

Wed, 09 Sep 2020 00:00:00 +0000

You should know by now that I love AMRAPs (and if you don’t already, I’m hoping you will soon). They’re so versatile and a great way to do almost any type of workout. It’s a style of workout you can do anywhere, even with barely any time at all (if you choose appropriate exercises that is)!

Today’s AMRAP focuses on your core, and uses dumbbells for two of the exercises. If you don’t have any, don’t worry, you can do them both without.

Slow & Steady BOSU & Dumbbell AMRAP

Wed, 09 Sep 2020 00:00:00 +0000

If you’ve been checking out my site and previous workouts, you’ve probably noticed that I love AMRAPs. They’re super efficient ways of doing a workout and can be done with as little or as much time as you have. Not only can they be done any time, but depending on the exercises, they can also be easy to do anywhere!

Today’s AMRAP works a variety of muscles and is effective and challenging for two reasons:

How to Kegel… Guess What? You’ve Been Doing It Wrong This Whole Time!

Mon, 31 Aug 2020 00:00:00 +0000

As I'm sure you know by now, I've had digestive issues since I was a kid. So last year I finally had a colonoscopy, and the results indicated that I have "pelvic floor issues". My gastro referred me to a pelvic floor surgeon, but as a healthy 31-year-old (at the time), who has never given birth, I refused to let that be the answer and instead turned to pelvic floor physiotherapy.

Core & Upper Body Circuit (Bodyweight)

Wed, 19 Aug 2020 00:00:00 +0000

Today’s Core & Upper Body Circuit is completely bodyweight and strength-based (meaning no cardio). It’s also a “go-at-your-own-pace” type workout, so it can be doable for all levels (although extremely difficult for a beginner). This workout is also great for tracking your progress, so make sure to do so!

There are 5 different exercises with a certain amount of reps for each. Your goal is to complete all 5 exercises 4 times in a row. You can take breaks as you need, but the point is to time yourself and try to beat your record the next time you do the workout.

Top 5 “Healthy” Junk Food Recipes

Sat, 15 Aug 2020 00:00:00 +0000

Let’s be real here, I’m just like you and LOVE junk food. In fact, I bet I love certain ones way more than you. I attribute this largely to the fact that there are so many foods I can’t eat due to my digestive issues, so I crave those things so much more. Just like anything else in the world, we always want what we can’t have. (This is where moderation comes in… as long as you don't have food allergies or intolerances.)

Cardio & Legs TABATA

Wed, 05 Aug 2020 00:00:00 +0000

HIIT workouts are just the best!!! 🙌💕

I love Tabatas specifically because they’re mindless to do, can be as easy or as challenging as you want, and if done right are more effective than so many other workouts that take double the amount of time or more! Today’s workout is one of those. 😀

A great thing about Tabatas is that you can repeat them and compare how you did, so you can gauge your progress. If the first time you tried this workout you couldn’t get to 4 rounds then the second time you did, that’s great news! Mark it down so you don’t forget and can refer back to it.

The Veleo Approach

Wed, 05 Aug 2020 00:00:00 +0000

A couple years ago, I read the book A Microbiome Solution by Dr. Robynne Chutkan and it changed my life. (She also has another great book called Gutbliss.)

Through Dr. Chutkan's gastroenterologist practice and life experiences with her daughter and illness, she realized that the traditional medical route relying on medicines and surgeries was not necessarily the optimal way in dealing with dysbiosis. Dysbiosis refers to an imbalance of gut bacteria.

Dysbiosis can cause many different digestive issues including: a microbial imbalance leads to overproduction of bloat-causing hydrogen and methane gases, abdominal discomfort, food cravings, a change in bowel habits, smelly gas, a strange odor to stool, constipation, or diarrhea.

Bodyweight Low Impact Workout

Sun, 19 Jul 2020 00:00:00 +0000

I’ve given you several high intensity cardio EMOMs, so today I have a Bodyweight Low Impact Double EMOM where there’s no jumping at all! Of course you can still make this into a high intensity/impact workout with jumping should you wish to (I’ll explain below).

EMOMs are one of my favourite styles of HIIT workouts for three reasons:

It’s simple. There’s no overthinking it, no confusion, nothing changes.
It’s a great way to challenge yourself by comparing your time or reps on each round. If you perform better at the end compared to the beginning, it’s an amazing feeling.

Supplements I Use & Why

Sun, 19 Jul 2020 00:00:00 +0000

As a personal trainer and nutritional coach, my clients often ask me about supplements. There are so many supplements out there that I understand it can be very confusing to choose which ones to take for your needs and desired outcome.

Instead of going over all types of supplements (which could take days), I'm going to discuss my favourite supplements I use and why I use them. Please keep in mind that supplements are only meant to be taken when you either cannot get the appropriate nutrients in a natural way, or if you cannot get enough of them that way.

Feeling Like Others Are Better Than You at Exercise?

Sat, 11 Jul 2020 00:00:00 +0000

I've struggled with exercise and weight my whole life. It's been over 7.5 years since I'm a full-time personal trainer and group fitness instructor and I still struggle! I don't want to exercise every day. A lot of the time I have to push myself. I do it because I know how amazing I’ll feel afterwards. Don't think I'm any different than you just because I'm a trainer.

When I was just starting out at the gym (and truthfully still sometimes now when I compare myself to fitness professionals I admire), I have to remind myself of 3 important things:

FREE 1h Full Body HIIT Workout

Wed, 24 Jun 2020 00:00:00 +0000

This week I gave a free 1-hour Zoom Full Body HIIT class to the members of the Sylvan Adams YM-YWHA. This style of class is my absolute favourite to teach, and I miss it so much! I hadn’t seen these guys since March when gyms closed due to Covid, so that alone was a delightful treat - not to mention the kickass workout! 🤟

A few people who couldn’t make the live session asked me to record it for them, so here it is… Now everybody can do it at home! Please bear with me for the first 7-minutes or so of the video with some technical difficulties.

My 3 Favourite Home Exercise Equipment

Wed, 24 Jun 2020 00:00:00 +0000

If you can't get your hands on a set of dumbbells, or are looking for some extra equipment to spice up your home gym, these are my 3 favourite and what I would recommend to everybody:

1. BOSU

Check it out here.
Stands for "BOth Sides Up" since you can use it blue side up or black side up.
Benefits:
- Multifunctional: Not only is the BOSU a balance aid, helping users prepare for unstable conditions that you experience in everyday life, but it also assists it a number of other types of training (e.g. stretching, rehabilitation, cardio and strength).

Double Cardio & Core EMOM (At Home, No Equipment)

Sun, 14 Jun 2020 00:00:00 +0000

I love workouts where you repeat yourself a bunch of times in a row. I know some might find this tedious, and I totally get it, but try to think of it like this:

It’s simple. You don’t have to think about much other than what you’re doing, allowing for more concentration on your workout.
It’s a great way to challenge yourself by comparing your time on each round. If you end at the same or better time, that’s an amazing feeling, and often enough it actually happen.

Double Cardio & Core EMOM #2 (At Home, No Equipment)

Sun, 14 Jun 2020 00:00:00 +0000

As I’ve mentioned before, one of my favourite workout styles is where you repeat yourself over and over again. I have no doubt that to many of you this sounds terrible, but let me explain why these workouts are fab, both for you body and mind!

It’s simple. There’s no overthinking it, no confusion, nothing changes.
It’s a great way to challenge yourself by comparing your time or reps on each round. If you perform better at the end compared to the beginning, it’s an amazing feeling.

Why Exercise Doesn't Get Any Easier

Thu, 11 Jun 2020 00:00:00 +0000

Do you have a trainer or take classes, exercise regularly, and wonder why it’s not getting any easier? Last week my husband and one of my clients said something to me that gave me a “light bulb” moment.

As a trainer, I know that when I see exercises or workouts getting easier for my clients, it’s time to make them more challenging in some way. What I didn’t realize is that my clients might not know that, and instead may wonder why they’re never improving.

Double Cardio & Core AMRAP (At Home, No Equipment)

Sat, 30 May 2020 00:00:00 +0000

This is the second workout in my Double AMRAP series. This one is a combo of CARDIO & CORE to really bring your heart rate up and challenge you. 💪

An AMRAP (As Many Rounds As Possible) works so well because you can get a workout in with whatever amount of time you have. Obviously the longer the better, but when you’re in a rush, these are a great idea!

Set a timer, and try to repeat the exercises as many rounds as possible in that amount of time. To judge your progress, write down the time and the rounds you completed and the next time you do it, try to beat it!

You're Not Alone, Time to Reset!

Sat, 30 May 2020 00:00:00 +0000

Eleven weeks into isolation and everybody seems to be going a little crazy. We're all getting sick of staying at home; and since it just became legal in Montreal to gather outside in groups of up to 10 from 3 different households, people seem to be risking it a bit more to keep their sanity.

Most of my clients have been complaining to me that they're having a lot of trouble being stuck at home. They find they're eating more, always tired, gaining weight and overall just feel a bit shittier than normal. If you can relate, I want you to know, you are not alone. We are all going through something - this isn't easy for anyone!

Double Cardio AMRAP (At Home, No Equipment)

Sun, 24 May 2020 00:00:00 +0000

One of my favourite ways to get the heart rate up and challenge yourself is through circuit training. There are many different types of circuits, and I find AMRAPs (As Many Rounds As Possible) to be one of the simplest and most effective forms.

AMRAPs work so well because you can get a workout in with whatever amount of time you have. Obviously the longer the better, but when you’re in a rush, these are a great idea!

A Little Bit of Everything - At Home Workout

Tue, 19 May 2020 00:00:00 +0000

Pick however long you have to workout (my suggestion is a minimum 7 minutes), set a timer, and get going! Complete the 5 exercises below, as many rounds as possible (AMRAP) in however long you pick.

There’s no excuses when you can do this anywhere you want, for however long you have with no equipment! 💪

Target: Cardio, chest, back, abs, triceps

Level: Intermediate (progressions/regressions listed below)

Equipment: None

AMRAP

Digestive Relief Positions

Sun, 10 May 2020 00:00:00 +0000

As someone who has been suffering from IBS for over 9 years now, I've learned to not trust everything the gastro or naturopath says, and instead take it with a grain of salt, then do my own research and testing.

Luckily, I finally found a great combination of food and medication that works for me. But, when something inevitably goes wrong (as it sooner or later does), there are certain positions that I use that often help relive my digestive pain (and gas).

Quick AB Workout - AT HOME!

Sun, 10 May 2020 00:00:00 +0000

I’m going on week 10 of self-isolation and I can’t believe I’m still loving it! I’m doing my best to make as many Zoom dates with friends as possible, trying new cooking and baking recipes, and staying on top of my at home workouts. With all the baking I’m doing, I especially have to make sure I’m not slacking on exercise. 😋

Here’s a quick, at home AB workout so (like me) you can at least have a six pack underneath all that chocolate in your belly! 🍫🤣

Quick CARDIO & LEGS Workout - AT HOME!

Sun, 10 May 2020 00:00:00 +0000

How much time do you have to workout? Seriously, how much time? 5 minutes? 10 minutes? 3.5 minutes? Pick an amount (obviously the longer the better), set a timer, and do the following 4 exercises, AS MANY ROUNDS AS POSSIBLE, in that amount of time. #noexcuses

Take breaks when you need it, then go back to it. Emphasis on need, not want. Remember, something is better than nothing, so just do it!

Quick CARDIO Workout - AT HOME!

Sun, 10 May 2020 00:00:00 +0000

If you have limited time but want to get a bit of a sweat on, the heart rate up, and generally feel like you had a good, productive workout, I suggest trying this one. It is pure cardio so be warned.

Take breaks when you need it, then go back to it. Emphasis on need, not want. Remember, something is better than nothing, so just do it! #noexcuses

Target: Cardio (+ some sneaky core added in)

At Home ABS & LEGS Workout with Towels

Tue, 05 May 2020 00:00:00 +0000

Today’s workout is part of my #noexcuses series of at home workouts. Join me for 12-minutes of ABS & LEGS with no breaks. This is a low intensity workout, suitable for all skill levels. In fact two fo the exercises can be made easier or harder depending on your abilities. All you need is your lovely self, the floor, and a towel (or even paper towels).

Remember, something is better than nothing, so try to do your best. Just know that every time you do these exercises, you will get better.

At Home Towel CORE Workout #2

Wed, 29 Apr 2020 00:00:00 +0000

Here’s the second part to my At Home Towel CORE Workout series. Follow along with me to this 8-minute workout. All you need is your body and a towel that you can hold shoulder width apart. #noexcuses

Target: Abs, back, legs, and shoulders.

4 Rounds of:

30secs Hollow Hold Alternating Legs In with Towel

30secs Alternating Reverse Lunge with Towel Overhead Lift

1min Towel Windmill Pulses (30secs/30secs)

Note: For the Hollow Hold, the higher off the ground you have the legs and the more you bend them, the less pressure there is on the lower back, and the easier the exercise gets.

"5 Tips" to Help You Stay on Top of Your Weight

Sun, 26 Apr 2020 00:00:00 +0000

It's now 7 weeks into self-isolation for me, and as much as I'm mentally loving this (no stress over rushing from one client to the next and forgetting programs or equipment), physically I'm noticing I'm suffering.

I'm still exercising my usual 6x a week like before, cooking meals for myself almost daily, and socializing online with friends and clients. But it's just not the same as when I actually need to go outside for work or even social events. Now I can go a weeks without leaving my house (other than sitting on my balcony) and won't even notice it, and on top of it, I mostly only ever wear gym clothes. I can't remember the last time I wore a real bra! (OK, truthfully I'm wearing one right now but it's the third time since I started isolation.)

At Home ABS & LEGS Workout in Socks

Sat, 25 Apr 2020 00:00:00 +0000

Follow along with me to this 4-move only 10-minute bodyweight ABS & LEGS workout. All you need is you, a floor, and either your socks or a towel to slide on the floor. 💪

I have a few favourite sayings:

Anytime, anywhere.
Something is better than nothing!
No excuses!

This workout demonstrates all three of those: You can do it on any floor, at any time that’s convenient for you. If you don’t have the full 10-minutes, no worries, do it for however long you do have because something is better than nothing (especially these days). Therefore you really have no excuses not to do this workout. Now before you come up with some other excuse not to do it, just SHUT UP AND TRY! 😘 (Ha! That’s another one of my favourite sayings, only a little less tasteful. I even have a huge decal of it on my gym wall.)

At Home Towel CORE Workout

Sat, 25 Apr 2020 00:00:00 +0000

Continuing my series of at home workout with supplies found around our house, today I have a bodyweight CORE workout using only a towel. The only requirement is that it’s big enough that you can hold it in both hands shoulder width apart.

Target: Abs, back, legs, and shoulders.

Today’s workout will take a total of 8-minutes and has no breaks. Should you need one, pause the video at the end of the round. Remember that there is difference between “need” and “want”. Only take a break if it’s needed. The longer you can go with good form and no break, the better. This is how we improve and get stronger. 💪

At Home CORE Workout with Cans

Thu, 23 Apr 2020 00:00:00 +0000

Following this week’s theme of home workouts using kitchen supplies as weights, today we’re going to do a quick 8-minute CORE workout with cans. If you don’t have two identical weight cans, take jars, fruits… really whatever you can find. Just know the heavier the item, the harder. If you’re not sure, take two different types and try them both.

Here’s the game-plan:

40x Shadow Boxing (20L/20R)

20x Low Plank Can Rolls (10L/10R)

Wine Bottle Upper Body Workout @ Home!

Tue, 21 Apr 2020 00:00:00 +0000

Instead of doing a typical at home bodyweight workout, I figured I’d change things up a little by adding in some weights. Don’t worry, you don’t have to buy any, pick any two items you have in your house that weigh the same. I picked two 750ml wine bottles! (Great for post-workout! 🤪) Just remember, the lighter the weight, the easier.

This is a strength based workout, so you really want to make sure you feel each exercise and your muscles working. If you’re not sure, take different “weights” and see which ones are better for you during the workout.

Core Workout - Done @ Home!

Fri, 17 Apr 2020 00:00:00 +0000

No surprise here, we’re all still stuck at home with no gym to go to. I understand how this can be insanely discouraging for your exercise routine, so hopefully this workout along with all my others will help you out at least a little. 😘

Today we have a 12-minute @ home core workout.

It’s 4 exercises done 4 times and you can follow along with me.

No equipment = no excuses!

Cardio & Legs Workout - Done @ Home!

Tue, 14 Apr 2020 00:00:00 +0000

Get ready to huff and puff and feel the burn in the legs!

Here's a quick cardio and legs workout you can do at home! Just follow along to me and what I do.

No equipment, no timer, no excuses!

3 Rounds of:

10x Ski Downs

10x Forward/Reverse Lunges LEFT

10x In-Out Squat Jumps

10x Forward/Reverse Lunges RIGHT

Note: If you need breaks, pause the video because I don’t give any. If ever you can’t jump, try doing the same exercise but eliminate the jump part by stepping. Remember, anything is better than nothing!

Cardio & Core Workout - Done @ Home!

Mon, 13 Apr 2020 00:00:00 +0000

Looking for a workout you can do at home? Save this one and follow what I do! 😉

4.5 minutes of work
3 exercises, 30 seconds each, done 3x

30s Burpees
30s Mt Climbers
30s Speedskaters
3x

If you can, try to do it 3x with no breaks. If you need it, pause the video and take your break at the end of each round. If you really really need it (emphasis on “need”, not “want”), you take your breaks whenever. Just remember, the less breaks, the better as long as you can keep going! 💪

The Long Haul Tabata

Mon, 06 Apr 2020 00:00:00 +0000

Want to get a kickbutt workout in but not sure what to do?

Don’t have any equipment?

This baby is for you!

Here’s how this is going to go down:

You’re doing a 12 exercise Tabata.
Set a timer for 20 seconds on, 10 seconds off x 12.
I listed all of the exercises below, and in the video I demonstrate a few reps of each one in case you aren’t sure. Run through all 12 exercises.

30min HIIT Workout Video

Sat, 04 Apr 2020 00:00:00 +0000

Unlike what I normally post, this is a full 30-minute HIIT workout that I recorded as a favour to the YM-YWHA (one of the gyms I work at that is now closed due to the Coronavirus).

Level: Intermediate - Advance

No equipment required.

Note: Feel free to modify whatever needs it, this isn’t an easy workout especially if you follow at my pace. Remember, anything is better than nothing. Have fun! :)

"5 Habits" to Help You Lose Weight

Thu, 02 Apr 2020 00:00:00 +0000

As I've mentioned before, I was never one for diets. Sure I lost weight while on them, but they were never a "new way of life", they were always only ever a temporary change. So as soon as I lost the weight and got off the diet, I'd go back to my old ways and gain it all back and sometimes more. I'm guessing this sounds familiar?

Instead of diets, I like to use a combination of a few things: 1) a portion control system (you can find all the info in my blog post "Calorie Counting vs. Portion Control”), and 2) the “5 Habits” described below.

10min Home Workout

Thu, 02 Apr 2020 00:00:00 +0000

Just because I filmed this video in a park last summer doesn’t mean you can’t do this workout today from home. The only equipment you need is your body. #noexcuses

How many rounds can you do in 10 minutes? (If you don’t have 10mins, do it for less.)

Target: Full body cardio.

10x Squat Jumps
20x Side Lunges (10 left, then 10 right)
20x Mountain Climbers
10x Burpees
5x Push Ups

Note: If you can’t jump, get rid of that part, or even the exercise altogether and do the rest. If you need to go on your knees for the push ups, do it. Anything is better than nothing!

HAUPT-INTO-SHAPE & Vacation Work-Life

Sun, 29 Mar 2020 00:00:00 +0000

Brief history of HAUPT-INTO-SHAPE:

Since 2013, I’ve been a self-employed personal trainer and group fitness instructor working out of gyms, homes and parks.

In 2017, my husband Mitch decided he wanted to get a remote job so that we can work and travel. I laughed at the thought but encouraged him to do what made him happy. Once he managed to secure his current job, Mitch asked me something along the lines of, “What would your ideal work-life be?” I didn’t even need to think about it, I answered immediately, “To be be able to wake up on the beach, train clients from a beach chair, and when I get too hot, I can dunk into the water to cool off then go back to work.” It was right then and there we decided it was time to bring my training business online.

Quick 4-Move Workout

Thu, 26 Mar 2020 00:00:00 +0000

Here’s a quick workout you can do anytime, anywhere!

No equipment.

No excuses.

Target: core & cardio

4 Rounds of:

10x Push Ups

12x Tuck Crunches

12x Bear Plank Opposite Arm/Leg Lifts (6R/6L)

10x Forward/Reverse Squat Jumps

Note: Not able to do a full Tuck Crunch? Lie on your back and do a regular crunch. Can’t lift up your hand and leg in the Bear Plank, pick one and try it. Get the idea? Remember, anything is better than nothing!

Anytime, Anywhere Mini Cardio Workout

Thu, 19 Mar 2020 00:00:00 +0000

This is a throwback to 2 years ago when Mitch and I climbed Machu Picchu. After reaching the top, I was antzy and needed to get out some extra energy. So, here I am doing Squat Jumps, Jump Lunges, and Burpees on the side of the mountain, above the clouds. A true testament to my LIVE Online Training platform that you very much can workout "Anytime, Anywhere" and that “Anything is better than nothing!”

At Home 10min Core AMRAP Workout

Tue, 17 Mar 2020 00:00:00 +0000

Meet Marinee, she’s my favourite guinea pig and one of my besties. I was lucky enough to have her test out one of my mini at home workouts and let me film it. Thanks girl! xox

Cardio & Core At Home AMRAP

Mon, 16 Mar 2020 00:00:00 +0000

Short on time and don't have any exercise equipment? TRY THIS AMRAP!

(AMRAP stands for “As Many Rounds As Possible”.)

If I was able to do this barefoot in the scorching sun with sweat blinding me, you can do this at home on your floor with your kids next to you. Remember, anything is better than nothing, so even if it’s for a couple of minutes, you might as well give it a try! #noexcuses

Cardio & Core Home AMRAP #2

Mon, 16 Mar 2020 00:00:00 +0000

Short on time and don't have any exercise equipment? Try this quick workout!

Here’s the second part of my Costa Rica home workout (filmed in the backyard of the Airbnb I stayed at). If I could do this by the pool in Central America with no equipment or shoes (and ants crawling everywhere), you can defs do this too! #noexcuses

3 Rounds:

20x 1-Leg Deadlift + Reverse Lunge Hops (10L/10R)

10min At Home Core Workout

Sun, 15 Mar 2020 00:00:00 +0000

Gym closed? Stuck at home? Finding it hard to get a workout in? Here’s a quick 10 minute core workout for you to do. #noexcuses

Remember, anything is better than nothing. Especially in a time like this where everyone is so stressed, it helps to take 10 minutes for yourself. Not only will this challenge you physically, but the 10 minute mental escape will do you wonders, making you more productive for the rest of the day!

Quick & Killer Full Body AMRAP

Sun, 15 Mar 2020 00:00:00 +0000

Stuck at home and only have a few minutes to spare? Whether you have weights or no equipment at all, try out this quick AMRAP (As Many Rounds As Possible).

Here’s how it works:

Decide how long you have to do this workout.
Grab weights if you have them. (If you don’t, that’s ok, move on to #3.)
Do the prescribed exercises listed below As Many Rounds As Possible in the chosen amount of time.

How to Stop "Pressing Pause" on Your Health

Mon, 09 Mar 2020 00:00:00 +0000

I'm going to take a guess that many of you (if not all) at one point or another has felt that if you miss a workout or eat the wrong thing, you failed. I'm also guessing that you've probably felt like if you take a break until you have more time, you're more likely to succeed?

Well, let me tell you that if you've ever had those thoughts, you're not alone. Luckily, this is a totally normal feeling to have, and most people have felt this way at one point or another. Unluckily if you're still thinking this way, it's a sure way to sabotage your plans to improve your health. The reason being: It's much harder to start from scratch than it is to keep going.

Haupt-Into-a-New-Year CORE Workout

Tue, 14 Jan 2020 00:00:00 +0000

Today's workout is meant to target your "core". It can take as long or as little as you like. The type of workout is called an "AMRAP", which stands for "As Many Rounds As Possible". You pick any amount of time you want and set a timer. Perform each exercise with the prescribed amount of repetitions and go through the list as many times as you can until the time runs out. You can take breaks as needed, but just remember the less breaks, the better.

Calorie Counting vs. Portion Control

Sat, 11 Jan 2020 00:00:00 +0000

Should you or shouldn't you count your calories? I get asked this question a lot, and my answer is different depending on the person. For most people, I would say no, definitely don’t bother. Instead, I recommend using a portion control system. However, there are some people it does work well for. Let me explain…

Problems with calorie counting

I’m guessing that at some point in your life you’ve heard that if you want to lose weight, your total “calories in” should be less than your total “calories out”. Although this is true, it’s much more complicated than that.

Try These Yummy Recipes!

Tue, 10 Dec 2019 00:00:00 +0000

In honour of the upcoming holidays, I figured it might be useful to have some healthy recipes that you can add to the table or substitute with some of your regular dishes. It might be nice to change things up a little, and what better way than with yummy healthy alternatives? Try substituting your garlic mashed potatoes for my Garlic Cauliflower Mash, or whichever dip you usually use with my Kale Pesto. HEALTHY can be DELICIOUS and EASY too! Enjoy! :)

What Should I Eat?

Sat, 16 Nov 2019 00:00:00 +0000

With the holidays quickly approaching I figured it would be the perfect time to start talking about food and how to make healthy choices. I found this nifty infographic from Precision Nutrition (my nutrition certification) to help me out.

*Please note that the following information is for the average person. If you have certain health conditions that you are being followed for, or are training for something specific, please make sure to ask your health care professional before changing over your diet.*

Varying Your Fitness

Tue, 29 Oct 2019 00:00:00 +0000

Humans are creatures of habits, so there’s no surprise that when it comes to exercise, we like to do what we are used to doing. Whether it’s leg day on Monday, and chest day on Tuesday… or the same exercises every time you do legs… or a 30-minute elliptical workout on the same incline and resistance… we don’t like to change what we know. Sure you’re better off exercising than not exercising, but it’s crucial to vary your workouts in order to get the best results. Whether it’s losing weight, gaining muscle, or simply maintaining, variety is the spice of life!

My Favourite Muscle Releases

Tue, 17 Sep 2019 00:00:00 +0000

Did you ever have a deep tissue massage? Wasn’t it amazing? It always helps me release so much tension in a bunch of different muscles. Well, today I’m going to show you have to do that for free! I’m going to show you my favourite pressure spots to release when I have muscular pain – whether it’s from exercising or sitting down for too many hours, it will all help!

Get Up & Move: Neck, Shoulders & Upper Back Stretches

Wed, 28 Aug 2019 00:00:00 +0000

If you're a desk worker and are hunched over frequently, I'm guessing you have a lot of tension or pain in your neck, shoulders and upper back. This quick series of stretches will help relieve some of that load.

Try to do these stretches daily and you'll notice such a difference. Even if you don't sit at a desk and have pain in your neck, shoulders or upper back, make sure to give it a try.

All you need is a positive attitude and enough space to lie down in.

Enjoy!

Get Up & Move: Lower Back, Hips & Legs Stretches

Tue, 06 Aug 2019 00:00:00 +0000

If you spend too many hours at your desk and need a mid-day pick-me-up and stretch, give this video a try!

In only 6-minutes I’ll walk you through some stretches for your lower back, hips, and legs.

All you need is enough space to lie down and a wall.

How Does Food Affect Your Mood?

Tue, 09 Jul 2019 00:00:00 +0000

I’m sure we can all agree that we have certain days (or sometimes even weeks) where we’re feeling negative, or a little crappy. Our usual go-tos for blame are either lack of sleep, or stress. While these could be true, there is another culprit we usually forget about... dum dum dum... the food we eat!

Plain and simple: Processed food (ex: refined carbohydrates) has a negative effect on your body, while whole foods (ex: complex carbohydrates) has a positive one. If ever you’re having a day where everything is irritating you and you’re not sure why, think about what you had to eat in the last 24-hours. Did you eat a lot of chips, sweet, chocolate, pasta, processed protein, etc. or did you have a lot of veggies, fruits, nuts, lean protein, etc.?

Should I be Sore After a Workout?

Tue, 14 May 2019 00:00:00 +0000

As a trainer, I get asked that a lot. Many people rate their workout on how sore they are the next day - if they are sore, it’s a success, and if they’re not, they’re disappointed. Sometimes I even find myself making that same mistake even though I know better. It’s such a love/hate relationship too. Once we get into a regular workout routine, why is it that we are so obsessed with post-workout soreness? The severity of soreness actually depends on you and your workout, and everybody is different. Let me explain what I’m talking about...

How Exercise and Resilience Go Hand in Hand

Sun, 05 May 2019 00:00:00 +0000

1. Muscles adapt to exercises, weight, reps, sets, etc.

2. Exercising can help you be more resilient in other aspect of your life.

3. Exercise helps builds resilience to mental stress.

4. The drive/ discipline/ motivation/stamina to continue exercising every day, sticking to your workout goals, completing all sets, etc.

Mood Boost Wherever You Are: Get Up & Move for 10 Minutes!

Sun, 05 May 2019 00:00:00 +0000

Desk workers, this is a 10 min move-and-stretch pick-me-up to help you get primed for the rest of your day.

All you need is enough space to lie down and a willingness to try something new.

Which Diet is Right for You?

Mon, 08 Apr 2019 00:00:00 +0000

Which diet is best is a question I get a lot.

Let me start off by saying that I don’t believe there’s a single, without-a-doubt best diet for every person to follow, always, and forever.

Here’s why: Try to imagine the diversity between people. We all have different body types, dietary preferences, budgets, accessibility to foods, time allotted to health and fitness, and so much more!

Just because a certain diet worked for you, at one point in your life, under a particular set of circumstances, doesn’t mean it will work at a different point in your life. Along the same lines, just because it worked for you, doesn’t mean it will work for someone else.

My Beginning Into Exercise

Wed, 23 Jan 2019 00:00:00 +0000

It’s been almost 7-years since I became a Personal Trainer, and let me tell you, I wasn’t always into fitness. I grew up being forced into a lot of sports/physical activity, but with no roll model to follow, all I wanted to do was watch TV and eat, just like the rest of my family and friends. Every opportunity I had to quit, I took it - causing me to gain weight and become incredibly self-conscious.

Digestive Issues/ IBS-C - Foods to Avoid

Tue, 22 Jan 2019 00:00:00 +0000

Last February I took a food sensitivity blood test. The test revealed a hold bunch of “red” and “yellow” flag foods I should avoid. After almost a year of stressing over this food list (not to mention my friends and family having to deal with it), and going on two vacations where I eat things on said list but in minimal amounts, I’ve learned a few things.

Stress ruins your stomach

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To show up on time and work hard!!!

I have enrolled in a program of physical activity including, but not limited to, aerobics, muscular conditioning and flexibility training offered by Marissa Haupt. I hereby affirm that I am in good physical condition.