21 08, 2017

Get It Done Fast with This Reverse Ladder Workout

August 21st, 2017|Blog, Bootcamp, Circuit training, Exercise, Featured, Inspiration, Workouts|

I’m all about simple, quick and effective workouts!
Metabolic conditioning (or metcon for short) is a type of training that combines strength exercises (usually 2-4) with minimal break in between. So you’re also burning a […]

1 01, 2015

How To Make Positive, Lasting Changes This Year… and why we should scratch the word “resolution”

January 1st, 2015|Blog, Featured, Inspiration, Q & A|

The New Year is now officially upon us. Do you have a New Year’s Resolution? Well, if you’re like most, you have at least one resolution. And, if you are like the majority of these promise-makers, your resolution is probably related to health and fitness….somewhere in the realm of eating healthier, exercising more, and losing weight.

While resolutions are well intentioned, unfortunately most people fail at keeping them. With all the hype surrounding these promises, it’s easy to get caught up in them without really taking them seriously.

As a fitness/nutrition professional I see clients who have the best intentions of achieving these goals, and they will start out roaring like a lion out of the gate. Completely changing all their habits (which I think is the first problem), but then get discouraged after a few weeks as they do not see immediate results, only to eventually give in the towel feeling defeated. Something gets lost between great intention, initial action and sustained behavior.

So what is the secret to successful resolutions?  What makes that small percentage of people (studies show under 20%) achieve and stick to their desired change? After all, we have all heard stories of people making some pretty extraordinary changes to their lives which started from a New Year’s resolution. Which is why I have reached out to good friend and amazing Life Coach Melissa Penton to help fill in the important gaps on making and sustaining huge life changes.. She offers some great, useful advice below…
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28 12, 2013

Best of 2013 Music Mix **FREE DOWNLOAD**

December 28th, 2013|Blog, Featured, Inspiration, Music, Workouts|

Hi everyone,

Another year has come to an end, which means we must make the most of what was 2013.. So here it is, in one of my favorite forms, one of my passions- MUSIC!

Most […]

21 10, 2013

New Workout Playlist – My Favorite Remixes #1

October 21st, 2013|Blog, Inspiration, Music, Workouts|

10 of my favorite remixes of great tunes to add to your workout playlist. Use these a ton in my spin classes.. Participants (and myself) love love remixes of their favorite songs to push […]

3 10, 2013

October Workout Playlist – 70s & 80s REMIXES (*Free Download!)

October 3rd, 2013|Blog, Exercise, Featured, Inspiration, Music|

Here is a compiled playlist of 15 of my favourite newly remixed hits from the 70s and 80s. The updated sound and killer beats make these ideal to add to your workout playlists! I can tell you spinners definitely love when we play some retro tunes once and a while. I think it allows them to hone into their youthful energy deep inside to help them push that extra little bit through a drill!

Enjoy the tunes.. AND THE FREE DOWNLOAD!! (full song & artist detail below)
HAPPY WORKOUT KIDS
Justine 🙂

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29 10, 2012

“Genetics loads the gun, lifestyle pulls the trigger ” Best way to view your health

October 29th, 2012|Blog, Exercise, Inspiration|

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16 06, 2012

Remember The Power Of Your Potential, And Even More, Your Actions!

June 16th, 2012|Blog, Inspiration|

Inspiring words I now live by, everyday..
I have a card that has been sitting on my dresser for more than a year now. It reads:

“There is a vitality, a life force, an energy, a quickening that is translated through you into action, and because there is only one of you in all of time, this expression is unique. And if you block it, it will never exist through any other medium and it will be lost..”  

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31 07, 2011

Inspiration: You are the most important person in your life!

July 31st, 2011|Blog, Inspiration|

Nobody can ever commit to being with you unconditionally until the day you die except yourself! As weird as that is to believe, that is the fact. So..doesn’t that mean we should put ourselves […]

31 07, 2011

Inspiration: Baby steps..towards the best that you can be!

July 31st, 2011|Blog, Inspiration|

Start with a walk around your building, a bowl of oatmeal with blueberries for breakfast, 2 tall glasses of room temperature water with a piece of lemon squeezed in.

Yup…just start with that… then you […]