About Justine Keyserlingk

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So far Justine Keyserlingk has created 99 entries.
31 12, 2015

40 Best Workout Songs From 2015

December 31st, 2015|Blog, Exercise, Music, Uncategorized|

Some of my favourite tunes from the past year. Great playlist to fuel your workouts in 2016. Enjoy!


16 12, 2015

Workout: Keep fit for the holidays with this full body workout

December 16th, 2015|Blog, Exercise, Uncategorized, Workouts|

15 12, 2015

Food is Your Fuel. What To Eat Before And After Exercise.

December 15th, 2015|Blog, Exercise, Nutrition, Q & A|

This is one of the number one questions I get asked by both my personal training AND nutrition clients. Since there are several factors to take into account with regards to eating around exercise, allow me to shed some light on the topic..
The first thing to establish is what kind of exercise you are doing. Your requirements will be very different if you’re lifting weights for 45 minutes versus going on an hour run in the heat for example. The former will require you to eat a good combination of carbs and protein to power and repair your muscles.  The latter will demand more quick digesting carbs as well as a lot of water for the high calorie and sweat expenditure.
The goal of pre-workout nutrition is to:

supply necessary energy to maximize performance during your workout.
help prevent a crash in blood sugar which can lead to hitting the proverbial “wall”, where you’ve just got nothing left yet you know you should be able to keep on going. You workout peeps know exactly what I am talking about! This can even lead to fainting. So in other words, properly fueling before your workout – very important!

In general I would suggest eating no closer than 1-2 hours before your workout. The more time you allow between eating and exercise, the larger the quantity of food you’ll be able to eat and still have time to digest. If you workout first thing in the morning you may be able to fuel off your food you are still digesting from the night before. But this does not work for everyone so make sure you figure out what works for you!


20 11, 2015

Workout: Legs & Abs Superset Circuit

November 20th, 2015|Blog, Exercise, Workouts|

Working the lower body and core muscles together in the same workout is a great way to maximize your exercise time and return. Why? Because both of these muscle groups complement each other very well. You absolutely need to fire your abs when completing any proper squat, lunge or deadlift variation- our main lower body compound exercises. I find when I superset a leg circuit with an abdominal circuit it forces me to focus extra hard on keeping my core engaged not only on the ab portion, but especially on the lower body exercises, and as a result, getting a lot more return from my workout. Give this circuit style workout at try, at home or in the gym. It does call for a few sets of dumbbells (DBs), but if you only have 1 set, don’t worry just use it. Most of these exercises can even be done just using your body weight. I’ve conveniently attached links to video demos for certain exercises that may be slightly more complex.
If you have any further questions regarding this workout or any other workouts on my site please don’t hesitate to contact me! I always look forward to hearing form you. Also, follow me on Twitter or Facebook for more useful exercise/nutrition posts.
Ok enough talking.. now go get yourself moving and fit!

17 10, 2015

Full Body Workout -> 2 Minute Super Sets

October 17th, 2015|Blog, Exercise, Featured, Workouts|

Alright kids.. Here we go with another Just Get Fit workout..
As usual, this one utilizes very little equipment and space, yet tackles the whole body (upper, lower, core, and cardio of course!).
Again, we’re working […]

2 09, 2015

Why You Should Make Breakfast Your First Priority

September 2nd, 2015|Blog, Nutrition, Recipes|

I get asked questions about breakfast all the time – Why is it so important? What’s the BEST breakfast? how much should I have? What is the best time to eat it? I could […]

1 06, 2015

The Importance Of Strength Training For Runners

June 1st, 2015|Blog, Exercise|

Running has so many amazing health benefits – it fills us with high energy endorphins, keeps us lean and mean, makes our heart stronger, and it’s even meditative for some. That being said , runners have the highest incidence of chronic injuries out of any group of athletes, including contact sport athletes. Why? The constant repetitive strain that the running motion has on the body can and will take its tole over time and injury will eventually ensue; that is, unless one trains their body to be able handle this strain.

Yes, that means injury can be avoided! By strengthening the muscles, ligaments, tendons and bones that are needed for the repetitive motion of running, we are lubricating and protecting them from wear and tear. Muscle contractions stimulate not only the muscles themselves but also make your tendons and ligaments stronger, as well as increase bone density. So proper targeted resistance training can and will help keep you running longer, more efficiently, and at a faster pace, if that’s what you’re looking for. Win win! Track, hill and stair workouts are also excellent forms of training, especially if you’re looking to improve your time, from a performance standpoint.

Below I share some important points. These include resistance training, track workouts to improve speed, and cross training to be able to strengthen the body through ways that simply running cannot do alone. Wether you’re a recreational runner (yes overuse injuries can affect you eventually as well) or a running junkie, these fitness tips will help you on your way to a long lasting injury free running career.

17 03, 2015

Recipe: Bacon sautéed kale with shrimp & roasted cauliflower

March 17th, 2015|Blog, Nutrition, Recipes|

Wow that’s a mouthful.. oh and I’d like to add LOTS of garlic, and mushrooms to that title!

If you’re looking for a nutrition powerhouse of a meal then look no further. On top of it, this recipe is so incredibly tasty! It’s loaded with veggies (who knew kale could ever taste this good!) and protein with the right balance of fat to create a well rounded meal- perfect as a post-workout lunch or dinner! I used to always add pasta to this dish but after making it without I realized how delicious it is on it’s own. There are tons of textures, flavours and richness that you don’t even need the pasta. But if you’d like to stretch this dish out and perhaps serve to a few more guests it goes great with tagliatelle or wide egg noodles as they hold up well against all the ingredients.


10 03, 2015

Best of 2015 Workout Music – Part1

March 10th, 2015|Blog, Exercise, Music|

Here are some of my favourite workout tunes from the first part of the new year! Listen, enjoy, and don’t forget to check out my other workout mixes on my soundcloud page. As always, […]

17 02, 2015

Workout: 3 Exercise / 20 Minute Circuit

February 17th, 2015|Blog, Exercise, Workouts|

Sometimes the simplest workouts are the toughest and most efficient. That’s exactly what you’re getting from this one. With just these 3 exercises, you are ultimately working your whole body from head to toe!

The key with this kind of workout is to choose 3 exercises that complement each other well and that target a bunch of different muscle groups synergistically. Also, it’s a good idea to match 2 challenging compound exercises (in this case squat press and half burpee) with 1 lower impact single joint exercise (tricep extension) which will help balance out the work load by giving your larger muscle groups a chance to recover slightly while you’re still working and keeping your heart rate up. The key is to make the workout challenging yet sustainable throughout.

All you need is 1 challenging dumbbell (10-20 lb) and a timer. Also, this workout is not long to complete – about 20 minutes. But it’s the most efficient 20 minutes you’ll get out of a workout. So in other words- nothing to lose, and no excuses!
Scroll over each exercise for videos of proper execution of movements.

Squat + Dumbbell Overhead Press
Overhead Tricep Extension
Half Burpee


Round 1 introduces the 3 exercises, for proper form. So take your time to complete each rep and use the break between exercises.
Rounds 2, 3, 4 and 5 are geared towards completing as many reps as you can in the 45 seconds with no breaks between exercises, culminating with the last and toughest round where all 3 exercises are performed back to back. This will definitely get your heart and all muscles pumping!
After each round take just enough break (max 30 sec) to grab a sip of water and towel off the sweat!