Celery + Herb Salad with Egg + anchovy dressing Follow along for weekly recipes

Do I really need to take a rest day? Taking a rest day can help your results. But it's up to you! Reasons to take a rest day: ✅Prevent physical burnout: Too little rest can leave you depleted, stale, and sore.✅Prevent mental burnout: constantly pushing yourself can set you up to start dreading (vs. looking forward to) your workouts. Plus, rest days can help you: Create a more balanced life: fitness is important, but so are your other hobbies and interests.Spend time with your family and friends. Do some “adulting.” Grocery shopping, meal prepping, chores, errands, etc. have to get done at some point.

Roasted cauliflower and salmon Follow along for weekly recipes

We provide convenient, affordable and flexible online personal training with the support, accountability and mentorship of a certified online personal trainer. We have 2 levels of online coaching available (listed in order of price): 1) Online Workouts: Receive a home exercise program and support through an app/ website. You will primarily complete this exercise program on your own with minimal support from us via messenger and email. This program includes exercise descriptions & videos and baseline and follow-up fitness assessments. These workouts include a range of options from workouts with minimal to no equipment to workouts in fully equipped gyms. 2) Online Personal Training: Receive individually tailored exercise programming and more intensive online coaching. This online programming is completely customized to you – your health, needs, and unique goals. Your online program will include: Individually tailored exercise programming (with exercise descriptions & videos) Video analysis of exercise form Baseline and follow-up fitness assessments Email and phone support Biweekly coaching calls Online membership portal

FOUNDER . As a teenager, I fell in love with all things fitness at 16 years old. Unfortunately during practice I landed on the diagonal support of the volleyball pole. Completely tearing my ACL, my MCL, and badly damaging my lateral and medial meniscus! Despite this injury and surgery, I went on to play Varsity and beach volleyball. I never thought I would love running if I wasn’t chasing a ball, but in my late 20s, I found a new passion, triathlon, where half ironmans and cycling are my favourite distance and discipline. In the summer of 2020 I had a high tibial osteotomy, medial and lateral meniscectomy, and repair of an avulsion fracture of my semimembranosus tendon, experienced muscle atrophy and lost 15 lbs. I’ve been working to build muscle and put the weight back on and am progressing extremely well. I tell my story of knee injury because if it weren’t for my high fitness level and approach to strength training, I’d be in more pain and struggling more. I’ve been told by several specialists that I recovered from the HTO better than they have ever seen. My original injury led me to pursue Exercise Sciences in school. It fueled my passion to help people in pain and has also really helped me identify with people with injury and although I have the knee of someone much older than me, I choose to lead an unbounded life and reach for my goals. I do so by modifying my exercises and approach to better manage my evolving injury and to prevent further injury. My PhD research focused on exercise and cognitive health for older adults. I have a passion for helping non-gym goers of ALL shapes, sizes, fitness levels, and ages reach their health and fitness goals. I am dedicated to helping individuals with chronic disease and promoting active aging. I love helping older adults maintain function and mobility and preserve/promote their cognitive and physical health as they age. I firmly believe that age is just a number, that exercise is medicine and that exercise is for everyone – it is never too late to get moving and improve your fitness and quality of life.

We offer convenient and affordable one on one or small group personal training with a certified personal trainer in the comfort of your own home. Your training will include: Individually tailored exercise programming (with exercise descriptions & videos) 1 on 1 or small group personal training sessions (1 hour) Baseline and follow-up fitness assessments Email and phone support Online membership portal Live Virtual Sessions: Continue your in-home personal training sessions or start new sessions with us in a virtual environment. You still get live 1-on-1 coaching and individualized programming but we will do the session together over Zoom instead of in the home. You do not need to have equipment. You can buy equipment or we will use the equipment, if any, that you have.

DB Thrusters Hold the dumbbells in front over the shoulders with palms facing each other in a neutral grip. Lower yourself down into a squat by pushing your hips back like you are sitting into a chair, keeping the back in neutral and dumbbells over the shoulders. Keep your chest up as you lower into the squat - ie proud posture. Push back up and press the dumbbells overhead as you stand up into a neutral shoulder press . Be sure to keep your shoulders away from your ears.

MYTH OR FACT ❓ A standing desk is better for you than a sitting desk? 🔥IT DEPENDS. 🔥 🪑Sitting all day is definitely NOT great for your body – studies link it with all sorts of negatives from aches and pains to chronic disease and even a shorter lifespan. But standing all day is also linked with potential issues like back and leg/foot pain and varicose veins. 🚶‍♂️🧍‍♀️The best bet: alternate between sitting and standing throughout the day! And don’t forget to take “moving breaks” – like walking around the office, doing active tasks, etc. 👉Do you sit at work? Stand? Or both? REFERENCE: www.webmd.com/fitness-exercise/standing-desks-help-beat-inactivity#1

Lateral step up Stand to the left side of a step. Put the right leg on the step. Keep your weight in your right heel and grip the step big toe, little toe heel. lift yourself up onto the step by pushing through your foot. Lower yourself back to the starting position. Try to do most of the work with your right leg. Keep proud posture. Keep the foot and the torso pointing forward. Keep your knee in line with your second or third toe. Do all your reps in the right leg and then switch to the left.

Baked chicken parmesan Follow along for weekly recipes