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1500 burpees today; $1500 raised for Breast Cancer research, 25km to walk next Saturday raising awareness 💪🏽 #tgif (at Wevive Fitness)

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The trick to lifting heavy is good form. Check out how much stronger his last 2 lifts are after he adjusts his position. All the same- my super fun workout buddy is strong AF 365lbs if I'm not mistaken 😳💪🏽👌🏽🍑 (at Wevive Fitness)

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Another memory in the albums. 6 years ago I was meeting my in-laws for basically the first time (more than just saying hello) and celebrating with baby @bxxrams while he finished high school and joined the ranks of adulthood. Today- I'm proud to reflect and be a part of this amazing family while we celebrate again. Welcome to real life and the the rest of your life. I can't wait to hear more stories and see what happens next! 💝🎉

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7 hill sprints and a light 2km jog with @cassarahmm There are 2 things running has taught me: 1) were all on the same team 2) you'll make some of your best memories with great friends I'm so excited for my race! #SeaWheeze #2017 #halfmarathon (at Terwillegar Dog Park)

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Pulled 195 a couple times today with the trap bar- handles down so I can get full depth. I failed on my first 2 tries and then I told @colken_fitness that I couldn't do it. So obviously I had to try again; and I got it! Sometimes our mind really gets in the way. But the reality is, it doesn't matter that you failed if you don't let it stop you from trying again. You know? I always say to try everything twice. Usually the first time you aren't totally prepared for it. (at Wevive Fitness)

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My face is as fierce as my socks. Which clearly was the right choice for my 19km run today. Starting out this morning I honestly didn't know if I was going to make it. I was debating the practicality of my training plan, my hips have been terrible, and I'm actually way ahead of schedule so I can always put it off. Today was 💯 better than my 17km run 3 weeks ago and I'm just thrilled! 😅

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The cover of the notebook I bought when I started volunteering @yegsch I choose my agenda and notebooks with care and this was no different. These women are here for weeks at a time changing their lives and I have the privilege to be a part of that. If you thought personal training was intimate, imagine it when you're fighting cancer. I had my first client tear up today and it was every bit as fulfilling as @fitstacey told me it would be. We talked about how your fitness changes and your body changes and you're never really prepared for it and it's a challenge to navigate. I reflected on some of Stacey's posts about pregnancy and how that's been for her to watch her body change. The client said, "that's different when you're pregnant. It's beautiful." And I said, "don't take anything away from this life you're making now. This is beautiful too." I said it before I even had a chance to think about what I was saying and guess it really hit home I love working with people in such an interpersonal way. I love seeing these moments of vulnerability. I love that I can be kind enough for people to feel safe with me. 💝 Thank you! (at Sorrentino's Compassion House)

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I said I was going to get it and I did. @pitythefoolfitness "what did we discuss?" Don't. Smash. The bar. 💪🏽 #nailedit (at Wevive Fitness)

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#tfw your clients hit a PR before 7am 💪🏽 Less than a year ago, this champ got a serious knee sprain in floor hockey. Today she can run, jump, and lift 245lbs without pain! It's a myth that injuries will permanently affect your body. With the right care and treatment you can continue living a function life after injury and come back even stronger! (at Wevive Fitness)

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Hit a MF PR on my front squat working out with my cousin and sister today- which I haven't done in ages AND I'm training for a marathon. For anybody interested in why I would do something so far out of what I'm currently training for: The simple answer is because trainers rarely follow sound advice The story is that I do a heavy lift 1/wk to maintain my rep range and as my sister broke her wrist, back squats were too hard on her. A big shout out to my baby twin for matching my PR HER FIRST TIME DOING FRONT SQUATS EVER. Once again, not how I would train clients. But all in, nobody got hurt and we had fun! (at Iron Works Gym)

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You are so much more!

This is a conversation I have had with a couple of clients now and in retrospect, I feel everybody would benefit from me sharing. Prepare for a little reading :) Everybody has body issues. Myself included, and all the other personal trainers I know. I don't know when exercise became associated with being "skinny" and connected to weight loss, but I can tell you that my clients with the biggest body image issues originally came to me with alternative goals. Specifically things like climbing a mountain or dealing with injuries/physical limitations. Weight loss was somewhere on the back burner. Somehow though, we get insecure and it always ends up coming out. That's not to say it isn't realistic or relevant. But that clients come for something much more maintainable and purposeful. We are working together to wake up your bodies and remind you that it's never too late to be an "active" or "athletic" person. Even if you are still working towards your goal. This becomes a permanent part of your life and from here on out you are a person who works out. While we definitely have to work for it, it's important to know you are not outside the "norm". I became a personal trainer because I didn't know how to "work out". In school, some teachers and students questioned how I belonged in my program; I often wondered how I made it in based on my experience included in my application. I have gone back and forth between being strong and finding balance in my body. I relate to my clients on that level and that's what I feel makes me a strong personal trainer. For me it's worst when someone labels me by my career. Others often ask "how much do you work out?" I feel obligated to live up to their physical expectations of me. It reminds me of those memes you see on Facebook of "What I think I do, What others think I do, What I really do" etc. I am still learning (and you will have to, too) that we need to be honest with ourselves. That doesn't mean, being critical and comparing to various points in our life (however more or less healthy/strong/beautiful we have felt). That isn't honest. That's a permanent bias we place on ourselves. So what you have to do is think about what you're doing NOW. If you feel like you should be doing more, ask yourself why. Consider how, and what might be preventing you from doing so in that moment. Then decide whether to change it or not. I have never looked at a client and judged them for size/shape or lifestyle. You are all here for a reason and it is important to me to help you live up to that to the best of my abilities. If you're hungry, you should never resist eating. But do consider what you are putting in your mouth. Never go to bed hungry. Drink lots of water. If you feel like you should be doing more, like going for a walk- why not? Trust your body and how you feel. Never "punish" your body and put "cheating" out of your mind. Cookies are delicious and everyone deserves to enjoy them! Most importantly, take every negative thought in your mind and counter it in a way that reflects positively. For example "I should be doing better" "I'm doing something to be better" Love your body, and ENJOY it!

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Ironically, the silver lining of our run today is those looming black clouds in the distance. We finished our run just in time. Today's was a really negative run: • I worked all weekend • I woke up with swollen glands • My hip isn't normal yet and I can't tell if its psychosomatic or not because LD running is a mental battle • I had to stop for a very uncomfortable bathroom break • I had chicken and salad for breakfast • I had an anxiety attack and had to stop, walk, and cry at about 13/17km This was at the point where I was doing my best to talk myself through finishing the run with Starbucks and my goal in mind. @cassarahmm finally gave in and conceded to walk if she had about half an hour earlier I would have taken it but at this point I was beyond done. So I kept going. I don't know how. I think I just didn't want to have to redo the run later. I had to breathe my way through a second small anxiety attack when I stopped at Starbucks. I read this article today entitled "Why positive thinking is bad advice," and it weighed on my mind today as I talked myself through the negatives. I gave myself permission to acknowledge that it's not easy and that's okay. My next "long" run now will be 19km in 2 weeks. (Because 13 and 15 aren't long anymore 😫) There is actually a life expectancy bell curve in relationship to runners that shows long distance/extreme running is equally detrimental to the longevity of your life as being sedentary. THIS IS SO IMPORTANT TO NOTE. It is ACTUAL PROOF that balance and moderation in life is key. There is such thing as too much of a good thing and that was me today. It's a long post (also how I got through my run today) but I just wanted to be really honest with you. Much like this photo, my weight loss, my improved running, my goals, are not all sunshine and rainbows. But I MADE IT! (at Wevive Fitness)

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My new favourite jeans for the booty and the rise and the not falling down ever!! @arturodenimco @cinderandsmokestudio (at Royal Bison Art & Craft Fair)

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TW: body image I told my sister last night, that if I can see my abs I'm usually pretty happy. The weight of that statement didn't occur to me until this morning (to be fair it was late and I was exhausted) Here's the thing: I'm human. I am subject to society. Genetically I have decent abs. I'm over 20% body fat (I don't keep track) so the fact that I can see any at all is pretty profound- that is to say, my abs are 80% genetic. It's something I enjoy about myself and considering I have poor genetic health and metabolic capacity, I'll take it! However when I'm not feeling good about them it drastically impacts my body confidence. That 👏 is 👏 a 👏 problem 👏 Frankly, for most it's a completely unrealistic expectation. For anyone else, its become the norm that you aren't worthy of exposing your body unless it looks a certain way. At this point in my career, I'd like to make a point of acknowledging my own insecurities and use them to send a message of body positivity, self worth, and confidence outside of these expectations. You are more than a number. You are more than your body. You are more than your health and your abilities. And you are completely worthy of loving yourself!

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Sometimes I hold back with my friends because I don't want being a trainer to be something that pushes them away; sometimes being a trainer introduces me to my greatest friends 💝 (at Wevive Fitness)

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A full gym means happy clients and happy clients makes for a good day! 💪🏽 Come check us out and find out the best part of your day! (at Wevive Fitness)

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Getting my baby snuggles in before work. Wish I could take her with me. The older I get, the more and more valuable making time for family becomes. I suppose as my life comes together better so does space open up for me to be a part of other lives. I believe in the phrase, "it takes a community (village)". I think that is for anything; change, life, connection, support. This is why I only work in community based environments like @wevivefitness We know each other like family and this isn't the first baby I've snuggled. But this baby is MY family and she will grow up to be recognized in our home (the studio) because that is what we all are. 💕 🌎