Common Neck Pain Injuries

Do you have neck pain or experienced a neck injury? Neck pain causes include: 1. Muscle strains from overuse/postural issues/teeth grinding.  2. Worn joints with age. 3. Nerve compression from herniated disks or bone spurs in the vertebrae of your neck. 4. Whiplash injury, which…

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Mountain climbers variations poster

Mountain Climber Variations

Need a core exercise that elevates your heart rate?  Check out these mountain climber variations! As busy professionals, parents and “40 something’s” we value every second of time we have! Please note: these are intermediate to advanced movement patterns. If you have a low back,…

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Tips to Maintain Work-Life Balance

Are you looking for ways to improve your work-life balance? The following tips may help. Focus on the present. Don’t worry about what you aren’t doing, spend quality time on the task at hand and/or quality time with family/friends. Get organized and always set a…

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Fit Over 50 Transformation

Our transformation post goes to our client Pamela Mang!  We feel honoured that she chose us to create her lifestyle and NPAA competition plans. This fit-over-fifty supermom balanced her busy family and career life, lost 32 lbs, and shrank by 16 inches to compete at the NPAA Canada Championships. We can’t…

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Frozen Treat for Your Sweet Tooth Poster

Frozen Treat for Your Sweet...

Are looking for a frozen treat to satisfy your sweet tooth?Give these Frozen Chocolate Banana Bites a try! Inspired by our many trips to Trader Joes, this is a great recipe for those who do not live close to that amazing grocery store! Ingredients:4 bananas,…

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Squat Rehab

Here’s a brief comparison between a high bar and low bar squat (swipe left for photos): Bar placement:High bar: Traps.Low bar: Few inches lower on your posterior belts or mid shoulder. Foot placement:High bar: Narrow or shoulder width.Low bar: Wide. Hips:High bar: Directly under bar.Low…

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18 Week Transformation

Our congratulatory post goes to our supermom client Jenna, whose 18 week transformation is proof of her focus on wellness! We feel honoured that she asked us for help with her weight loss journey. She continues to follow our plans, which transform her body composition,…

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Strength tone lift glute picture

Add Strength To Your Glutes

Are you trying to lift, tone, or add strength to your glutes? Toning and strengthening your glutes shouldn’t be labelled as vain, it may also improve your knee pain. So try turning up the heat on your glutes with this routine (below) in the gym,…

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Gluten-Free Cinnamon Biscuits

These Gluten-Free Cinnamon Biscuits are scrumptious and can be made with dairy-free and vegan options! Ingredients:Cinnamon Biscuits* 2 cups gluten-free all-purpose flour.* 1/2 tsp xanthan gum.* 1 tbsp gluten-free baking powder.* 1 tsp salt.* 2 tbsp granulated sugar.* 1 cup buttermilk dairy-free use almond, cashew,…

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Sustainable Transformation Success Photo

Sustainable transformation

Are you going to achieve a sustainable transformation this year? We are so proud of our client Kerry, who continues to focus improving her health every year! We feel honoured that she asked us for help after 10+ years of crash diet plans and unhealthy…

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