We are Family!

We are Family!

Happy Long Weekend!  May your weekend be restful/active and or peaceful/chaotic as long as you are happy with your decisions (with or without YOUR family)

I consider YOU family, you are my fitness family.  I see you when you are just waking up or perhaps really when you don’t want to be exercising….but you do it because you made that commitment and that to me is what family represents!  So thank you for being my committed fitness family!  Here’s to many more celebrations of fitness days together!

We are over the halfway mark for the private Pilates classes!  Great job by everyone attending! We have been increasing the intensity and you have been stepping up to the challenge!  We will be adding on some classes to make up for the lovely snow days!

NB- No class tomorrow morning….sleeping in! 

Read full post


I hope you all have had the opportunity to open up your gait (i.e. stop our penguin walk with all this ice) and get out avoiding the potential of cabin fever!

Looking ahead to this week, here comes Valentine’s Day and it is all about our heart.

We love our heart – the organ!  Physiologically,  let’s talk about target heart rates (THR) and what this means for you and your health.  There are different ways to calculate THR.  For simplicity, we will use the basic method to determine THR.  THR is calculated as a percentage of maximum heart rate (MHR). Maximum heart rate is an estimate of how fast your heart is beating when you are at maximum effort when exercising.  MHR is just a guide – your actual MHR may vary from the calculation by as much as 15-20 bpm. The suggested range is working out at  60% and 80% of your MHR.  Why use this? So you know that you are working at the correct intensity to help you get the most out of your workout.

Don’t like math? Use the Rate of Perceived Exertion (RPE) Scale. It is a scale used to measure the intensity of your exercise.  It takes into account your fitness level, environment, and fatigue levels. Perhaps try using the example of RPE below (trying to get to levels between 6-8/9)!

I HEART a lot of things: Pushups, sports, clients who give it their best and providing clients with FUN fitness outlets.

What do you HEART?

What makes your heart rate increase?  What makes you have a change of heart?  What’s your favourite hearty soup (just checking if you are still reading)?

Let’s try getting that heart rate up to the point where you wonder if the heart can really pump that fast.  Challenge your heart and do something that makes you feel awesome.



Read full post

Keeping in Real

The Fitness and Health Industry at times is good at adding a bit of guilt (like body image), even though the goal is to try to promote you to get healthier. As I look at different posts, websites and the up and coming instructors, there are moments of doubt with the fitness industry (especially in the world of social media and promotion of health). BUT…. (or should I say BUTT🍑) I do…I REALLY do… believe in living healthy and as healthy as we can.

That is for me keeping it REAL. REAL is evidence-based, individual practices (not always easy) while having fun (individually or in classes and with others). Real is understanding that what works for me, it may not work for everyone. We are going to have some really good strong days and very low days. Understanding your individual needs: Different body types, different eating habits, different sleep habits, and different exercises needs. I’m glad we are all different-love the challenges (and hate being boring)! #keepingitreal#exerciseismedicine #movementislife#kinesiogist #hamont #hamontfitness#kinesiologyinstructor #wellness #health#doitnow

Read full post

We Have Moved!

We are excited to have officially moved to 393 King St West- inside Salon Michele.

We love our neighbours, we love the Heritage Centre Hall home, we love the location and we love that there is parking!

Swing by and visit us!



Read full post

Movement is Medicine:  This week is Kinesiology week.

Time to get Kinetic.  Start this week off by getting a little more movement in.  You will get Kinetic because you know the importance of moving your body.Here is a wee bit of information of what I do as a Registered Kinesiologist and what Kinesiologists can do for you!

Kinesiologists are to people human movement specialists that use science and research to offer movement as medicine to any Canadian with a health or fitness goal. They provide a hands-on, thorough and personalized approach, to treat injuries, and medical conditions, in an era where many practitioners spend less time with each patient and machines are performing more of the treatments.

Kinesiologists connect with people to give more Canadians the opportunity to live a better life through movement. They share their passion for bringing a proactive, integrated and supportive approach to health in Canada.

Kinesiologists appeal to people as an alternative to pharmaceuticals. They are covered by insurance (in some workplaces), have a degree and are highly-qualified. They work with any age, size, gender, back­ground, ability, and do so in your space.

Kinesiologists take the time to educate and teach how to maintain your health after the program is complete.

Kinesiologists reach the hearts of people as they take time to understand your circumstances and goals, support & encourage you, see your potential, believe in your ability to restore your life or reach your next level of performance, they take a big-picture approach to health.

Let’s set a goal:  You will move 10 minutes more (that last week) each day (60 minutes extra in total- giving you 1 day of rest).

That’s it…that’s all I’m asking.


Read full post

Baby Needs and Diaper Drive! Starts next week!

Annual Community Baby Needs Drive!

Drop off your donations at any classes from November 15th- December 18th!

All donations will be shared with the various community needs within Hamilton!

Read full post

Constantly worrying about food?

Guest Post:
Registered Dietitian Maude Perreault

It’s almost Holiday season!

Food everywhere… Desserts, treats, comfort food, drinks of all sorts… A lot of food. A lot of forbidden food?

Does the Holiday season rhyme with stress for you?
Do you worry about overeating?
Do you worry about getting off the health wagon?
Do you worry about giving in and eating the food you shouldn’t?
Do you worry about weight gain?
Do you worry about the guilt once the party is over?
Do you worry about worrying about food?

I hear you.
As a registered dietitian, I hear it from a lot of you.
Food and the act of eating is complex. It is nutrients and calories, but it is also a social act. A cultural act. An emotional act.
It is rooted in your childhood and the experience you’ve had growing up.
It is linked to your body image, self-love, and it is intertwined with what we have been told should be ”willingness” and “determination”.

The thing is: eating is a behaviour. Food choices are a behaviour.
But weight itself is not a behaviour. It is not something we control.
So if you are tempted (again) to limit your food intake in the hope of losing weight, let me challenge your perspective.
Weight is not a behaviour.
We can certainly act on our lifestyle factors that might (or not) affect our weight: enough sleep, nurturing our mental health, being active, eating wisely, fostering a fulfilling social circle, being mindful and present, slowing down…

Weight is not a behavior.
Eating and Moving is a behavior.
I suggest we focus on that!

5 strategies to enjoy eating during the Holiday

Some strategies to keep in your back pocket as invitations for social events start rolling in:

  • Don’t throw the towel and keep at your meal planning. Whatever you usually do (cutting veggies, buy some staples for snacks, cutting fruits or having cheese cubes ready) keep doing. In between parties and get-togethers, you can fall back on these habits.
  • If you feel it is appropriate (depending on your social event), ask what the menu is so you can manage your appetite, food preference and food intake! If you feel pressured to take a bite (or a full serving) of the homemade dessert but are full at the moment, ask to take it home with you! Then decide if you truly feel like eating it at that moment, later or never.
  • Go scout the buffet first before starting to put food on your plate. Isn’t it the best always at the end, when you have no room left on your plate?!
  • if you know that the default social activities will be to eat or to sit drink and talk, can you disrupt the tradition and suggest something different: a walk, a dance party, skating, board games.
  • Whatever you decide to eat, please please please fully enjoy. No guilt. No remorse. As we like to say…If you are going to put it in your mouth, make it count! Yes, even that decadent chocolate cake! One dessert, one meal won’t make or break your healthy diet. Just the same – one event, one week of festivities and even one month of Holiday won’t ruin your year of healthy habits.

Food is more than nutrients and calories.
It is a social, emotional, and cultural thing.
Good food, good people, good times… that is what I wish you associate the Holidays with.
If the food ruins your holidays, let’s chat and change that this year.



Read full post

Things that should be a good fit: Shoes, underwear and your Massage Therapist!

Guest Post:  Callie Parsons RMT


Last week we discussed Mental Health.  Listening is such an important skill that we all can improve on.

Listening to your body is just as important.  Sometimes we do need some assistance to get us feeling feel well and increase productivity.

As a Registered Massage Therapist (RMT) and busy mother, I know time is precious and getting out the door sometimes is the biggest accomplishment.

Each therapist has his or her own unique treatment style and approach.  They build on the College standards, focusing on courses and methods to help develop their own style of treatment.  Some therapists treat in a more relaxing space that gives the client a sense of relaxation and well being.  Other therapists  prefer a more methodical approach where focused direct work is applied to achieve a treatment goal.

When dealing with limiting factors such as injuries, strains, or discomfort due to posture, a massage therapist can help with the re-alignment of the muscular pull. (Example poor posture due to tight pectoral muscles causing shoulder and neck pain) sometimes our limitations can be cleared up by retraining and improving awareness.

A RMT knows about helping clients to get results.

And each of you are busy, why buy time when you can buy results? Did you know that most therapeutic massage therapy treatments can be done in 45mins. Specialized treatments focus on making your minutes count, by assessing and working towards a treatment goal.

Each client, each treatment is completely individualized.

Book your treatment, and start feeling the benefits of a more open, balanced posture.

Read full post

Mental Health Week! LISTEN

As a counsellor and registered psychotherapist, people often ask me how they can help someone who is struggling with a mental health issue or having a difficult time in their life.

My answer is always the same.  At the end of the day, we are all looking for someone to listen to us, someone who will put aside their judgments and who will just be there for us.  By putting down our phones, shutting off the television, closing the laptop or stopping the chore we are currently doing, we can mindfully listen. In these moments, we will start to truly hear what our kids are trying to tell us or what our spouse or friend is actually worried or upset about.  We will learn about sadness, fear, anxiety, joy, relief and accomplishment.

Suffice it to say, we will likely want to jump in and give advice.  And when we have this urge, we need to just take a few breaths and continue to FULLY listen and see what happens.  Be a compassionate curious witness to someone else’s life. Often, that is all that is needed! Remember, mental health is much more than being free of a “problem”. Connectedness is an essential part of being well.

To note, there are times when we realize a loved one requires more support than we can provide.  In these circumstances, it is important to talk to your family physician and/or a local mental health agency about professional support.

Read full post

Getty Gritty!

You did it!  You made it through September.  If your life was anything like mine, there were a lot of changes, things starting up, and just plain old busy.

Last week our focus was on balance.  This week, I would like to discuss a wee little character trait called “GRIT”.

Grit is a combination of passion, self control and perseverance.  In my case (and from others that I have heard from), I’m pretty sure a little grit was used during September.   How do you determine if you have GRIT?  Ask yourself- Do you finish what you started?  You are GRITTY when you use self control (waiting for perhaps the optimal choice), passion (doing the things that you love) and persevering (keep fighting despite obstacles).

So how does this relate to health and wellness?

* if you really want to do something (ex: join a dance class, run a 10 km or maybe learn to row), you will get it done and use GRIT.
* if you are exhausted and overwhelmed but know you will feel better after a workout, you use GRIT to get up and get it done.

Can you develop GRIT!  Of course!  You can decrease weaknesses with practice and you can learn by training not only for muscles but our brain (which is a muscle) as well.  Practice to make changes into habits (bad behaviours into great practices!).

It’s not going to be easy (stop making excuses and put down that device- my inner dialogue) and go do the things you want to get DONE!


Read full post