A 10 year reflection - 10 reasons why I still like Crossfit.

A 10 year reflection - 10 reasons why I still like Crossfit.

I have been doing Crossfit since 2007.  That’s 10 years! Crazy to even think about.   This weekend the Crossfit World Games are happening.  Some of the sport has really been commercialized and made LARGE.  But I remember why I started and those reasons still hold true.

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5 Fun things to do this Valentines day on any budget!

5 Fun things to do this Valentines day on any budget!

In honour of Valentine’s Day, we thought it would be nice to come up with some sort of “How-to” guide for having a healthier Valentine’s Day… Now, for whatever reason, you’re probably one of two types of people: you live for February 14th (or any “holiday”, really) and are excited to decorate, dress-up and embrace the day… Or, you would rather forget about cupid altogether and get back to your daily life.

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2017 Transformation Challenge - Starts Jan 10th!

2017 Transformation Challenge - Starts Jan 10th!

Ok - this year I am doing something new.  I am taking on 10 clients that are SERIOUS about making a change.   Using the best coaching skills and tools we are going to work together for 10 weeks to make significant change in fitness and health. 

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Change Challenge - try something new this January.

Change Challenge -  try something new this January.

Its going to be the new year soon - less than 3 weeks!   

So have you thought about your "New Year Resolutions" or goals for next year?  For some reason January is a time where we are influenced into making some sort of a goal that we GENERALLY stop sometimes before February (studies say at least). 

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READ: The easiest way to lose 8lbs a year

Why standing is the new sitting.

I sure you have seen them, heard about them or perhaps you’re even using one now.

Standing desks are taking over our open concept work floors everywhere.  So whether you are sitting or standing you may be wonder WHY are they becoming so popular.  Here are some reasons why.

Standing burns more calories than sitting.  During a day you can burn up to 50 more calories an hour standing vs sitting.  So if you stand 3 hours a day, 5 days a week, that’s about an extra 750 calories burnt.  If you do this for a year that would be 30,000 calories, which would equal about 8lbs of fat.  

So standing for 3 hours/day is 8lbs of fat lost a year.

Standing can also help correct the damage that has been done by sitting. A lot of us have very bad sitting habits.  Rounding the shoulders, head tilted, closed hip flexors, crossed legs, to name a few.  All day long your body is stuck in this position, day after day. This can lead to health problems, including shortening of the hip flexors, which can cause back problems, imbalanced muscles, and more aches and pains.

One option would be to get up and walk around every hour - and that’s not a bad start, but is isn't enough.  You need to start standing.

One way to start is to build up your desk and keyboard with text/phone books (they probably aren't being used anymore anyway!)

Another option is to get a stand up desk you can place on your desk when you want to use it.

Or you can get an adjustable standing up desk like this one.  


Like every new workout program you want to scale it from the beginning.  Maybe you only stand for an hour a day working your way up to 3 hours.  Notice how your body feels, and where are you getting tired.  You may be sore after the first day - ensure your desk and monitor are at a good height and that you’re not looking down and placing tension on your neck.

Now that you are standing, you’re burning more energy so drink water to stay hydrated.  

Ladies - don’t wear heels while standing all day.  Wearing heels shortens the tendons in your lower legs and pushes your butt up which shortens your hip flexors.  So wear flats (or kick off your heels) while standing at work.  Keep a pair under your desk and switch out the heels if need be.

So, stand up this summer.   Overall it is going to make you feel more awesome.  You could lose weight, ward off aches and pains and create better mobility.

Further reading:





Video: MakE time for what is important: YOU!

This was somewhat a vent on time and making time for yourself.  If you maintain a certain level of health you need to start NOW.  As you age it only gets harder.  AND when you get harder its harder to stay healthier if you didn't put in the work earlier. 

If you are reading this and you realize your getting older - it's time to start now.  You can ALWAYS make a lifestyle change, at any age.  And it is ALWAYS beneficial.  

Enjoy my vent xoxo

How to stay in shape when your busy.

We are nearing the end of the Sweats Fitness Challenge, only 1 more day.  You may be wondering how you are going to stick to a program as you life is going to get busier!  Remember workouts don't have to be long or super complicated.  Here is a SIMPLE guide to creating your own workout when life seems super busy.