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April 16, 2013 | Michelle | Updates & News, Videos | Comments Off
This weekend I had the pleasure of trying out the Surrey Firefighter Physical Assessment Test and to my surprise I had a lot of fun! I want to thank the Surrey Firefighter's for allowing me to go through the test and giving me a better understanding of how strong firefighter's are and
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April 1, 2013 | Michelle | Nutrition & Recipes | No Comments
There are two flavor choices I am obsessed with as ingredients when it comes to healthy baking, one being peanut butter and the second being cinnamon. I thought it was important to share one of my favorite clean eating cinnamon protein bar recipes with you all. I normally bake these bars o
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April 1, 2013 | Michelle | Exercises, Quick Tips | Comments Off
The traditional push up is one of the best exercises one can perform to build upper body strength and nice toned arms, and the best part is that no equipment is required! Push ups can be performed anytime and anywhere because all you need is your own body weight and some ounce of desire to get buf
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This weekend I had the pleasure of trying out the Surrey Firefighter Physical Assessment Test and to my surprise I had a lot of fun! I want to thank the Surrey Firefighter's for allowing me to go through the test and giving me a better understanding of how strong firefighter's are and
[ read more ]
There are two flavor choices I am obsessed with as ingredients when it comes to healthy baking, one being peanut butter and the second being cinnamon. I thought it was important to share one of my favorite clean eating cinnamon protein bar recipes with you all. I normally bake these bars o
[ read more ]
The traditional push up is one of the best exercises one can perform to build upper body strength and nice toned arms, and the best part is that no equipment is required! Push ups can be performed anytime and anywhere because all you need is your own body weight and some ounce of desire to get buf
[ read more ]
Looking for a healthy and tasty snack idea? These bars are great for people on the go, holding you over until lunch or dinner time, pre/post-workout snack, or avoid indulging in high calorie desserts after dinner! Give them a tr!! It may take a few batches to get it them to taste exactly how you
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This is a great go-to dinner recipe that the whole family will enjoy! To alter this recipe for 1 serving, use 1 chicken breast, 1 cup of chopped broccoli, 1 wedge of Laughing Cow Cheese, and 1 egg white (all other portions should be fine). Pair this chicken with some grilled or steamed vegetables o
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Check out this funny story about a Woman's first week at the gym. I wonder if CORE Conditioning clients feel the same way?? A WOMAN'S WEEK AT THE GYM Dear Diary, For my birthday this year, my daughter (the dear)purchased a week of personal training at the local health club for me. Alt
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There are many health benefits associated with drinking water daily and most people don't actually come close to drinking the required amount of water each day. The average person should be drinking at least 8 glasses of water each day; but people who live in warmer environments or work out wi
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I am excited to announce that our new group fitness studio is NOW OPEN in Surrey!! We are offering Zumba, Yoga, & Metabolic Group Exercise classes for all fitness levels. We have the most qualified instructors to help get you in the best shape of your life this year!! Group Fit
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This is one of my favourite new recipes for post-workout, a quick breakfast, or just a late night protein packed snack. If you love pumpkin flavour anything you will love this!! It is thick like a milkshake and tastes like pumpkin pie! Here is a great tip to save your canned pumpkin from going ba
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Hello Everyone! I had the opportunity to be interviewed by Tyler Green on the "Full-Time:Soccer Show" on Sunday night! The show was about how amateur soccer players and weekend warriors can get in shape for the upcoming soccer season and prevent injury. To listen to the interview and get
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It’s important to start your day off with a healthy protein packed breakfast in order to kick start your metabolism and fuel your body for success. Eating more protein in the morning will help rev up your metabolism and keep you feeling full for longer, which will lead to eating less throughout
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I recently completed my certification to add the title Level 1 Certified Nutrition Coach to my name through a great company out of Toronto called Precision Nutrition. Through this course I learned a lot of new tips and tricks to help clients who struggle with weight loss, gaining muscle,
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If you are anything like me, you have spent a lot of time in the past two weeks in front of the television watching some of the most amazing athletes in the world compete. You have probably been admiring the determination, sculpted bodies, and true passion and pride these athletes have for their s
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This is one of the easiest and healthiest side dishes to make, and is also one of my favourites! Many people who are “dieting” or trying to eat healthy in order to lose weight tend to avoid carbohydrates. There seems to be a myth out there that carbs are bad and make you fat, but
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Most people have heard the word metabolism before and have a basic understanding that metabolism has something to do with how the body burns calories. I hear the word metabolism being thrown around a lot and it often takes the blame for weight gain ("i think my metabolism has slowed down
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I wanted to take a minute to congratulate my soldiers, the Surdel Sting, on a great season that was completed by winning the 2012 U-13 Coastal A Cup!! With it being their rookie season in the Metro division, this is an amazing accomplishment! I Have had the opportunity to work with these gir
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Below are 3 helpful steps to help navigate your way through the grocery store in order to support your healthy lifestyle and avoid diet sabotage. Take note of the main points in this article before you make your next trip to the grocery store and of course....DON'T GROCERY SHOP WHEN YOU ARE HUNGRY
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Have you ever been in the gym and see that person over in the corner at the pull up bar just jump up and bang out 10 pull ups like it’s nothing? Do you find yourself saying “I would love to be able to do that” or “I’ll never be strong enough to be able to lift my whole body weigh
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I have written a few articles stressing the fact that a decreasing number on the scale is not the only way to measure weight loss success, although people still seem to be stuck on hitting a certain “dream weight” as apposed to a “dream body”. I agree it is very gratifying to get on the sc
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As a personal trainer, the most common questions I get from people are “how do I get a six pack?” and “what is the best way to tone my abs?” Achieving a flat stomach is not an easy feat and I can honestly tell you that the secrets to great abs do not involve any magic pills or a flashy inf
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Summer is almost here and warmer weather brings on more cravings for tasty treats like ice cream sundaes and calorie packed tasty desserts. If done correctly, dessert doesn’t have to be loaded with calories and it can actually taste amazing too! This smoothie recipe ends up tasting like a crea
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For many, living a healthy and active lifestyle comes as natural as waking up in the morning; however, for some it is not that easy. For those people looking to lose weight or get healthier, it’s important to make this change gradually by introducing good habits slowly over time. Going on a sh
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Any fitness professional has an exercise that they claim to be the BEST for firming and strengthening the glutes; however, when these claims are made, do they provide you with reasons behind why their exercise is so great? Not only is the glute bridge great for strengthening the backside, but is has
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With the weather in Vancouver finally starting to warm-up and we head into a long awaited summer, many of you will be heading outdoors for exercise, sports, and various activities around the city. This is great, but those of you planning to start an outdoor exercise regimen or join a sport for the
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It’s common for a person to hear a food is filled with fat and then avoid it like the plague (or at least try to). When buying yogurt or other items at the grocery store, how many of you stare at the two choices of regular or “fat-free/reduced-fat” and just buy the “fat-free” v
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This week I would like to talk about a problem that I sometimes notice in clients, friends, and family, that is overtraining. Now I don’t want this to discourage anyone from beginning or maintaining a regular fitness routine, the people who I am aiming this article towards are those who are expe
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Other than avid “yogi’s” (those who partake in yoga on a regular basis), many people neglect the flexibility/stretching side of their workout routine. I have written previous articles on the importance of performing dynamic stretches for pre-workout warm-up and static stretches for pos
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There are so many false weight loss myths out in the universe that I disagree with, but the saying "breakfast is the most important meal of the day" I actually agree with. Why is breakfast important? 1. Reduce hunger cravings later in the day and reduce overall caloric intake
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Well it's April now and seems like the weather is slowly starting to warm-up, which means summer is hopefully right around the corner. Summer means clothes get smaller and bathing suits come out, but why wait until summer to prepare your body for more skin exposure? Why not get started on it right
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There are three different kinds of muscle contractions: • Concentric: A muscle develops tension causing movement to occur • Isometric: A muscle develops tension while its length remains unchanged, thus producing no external movement • Eccentric: A muscle lengthens while producing tension, t
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It is very easy to find a stairwell anywhere, which is why this workout is great! Whether it be the stairs in your building at work or home, bleachers at the track, or a stairwell at your gym; stair training is always a great way to switch up your workouts and challenge yourself. Try any combin
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People are always asking me about the best ways to maximize time in the gym and how to get the best calorie burn in the least amount of time. There are many ways to get in a good workout with minimal time commitment, but I always stress that a shortened workout schedule should never mean that effo
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A few weeks ago I had the chance to attend Mike Mahler’s Aggressive Strength Beginner Kettlebell Training Workshop in Tacoma, Washington and I truly believe it was money well spent! For the past few years I have been using kettlebell’s in my own training as well as with my clients; however, I ha
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Over the years I have trained a lot of females and almost every single one of them has asked me which exercise I think is the best for tightening their bum or toning the back of their thighs. It seems the newest craze is women wanting more curves, meaning adding a little more “junk in the trunk
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Traditionally water resistance training has been used for rehabilitation or for light aerobic training for senior citizens, but what about using the pool for regular resistance training? This article will take a look at the benefits associated with performing your resistance training in the water.
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In order to stay motivated in your fitness journey it’s very important to make specific goals with timeframes. They don't have to be huge goals of losing 50lbs or running a marathon, even a small goal is still an important goal as long as it is important to you. Goals as small as bei
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Have you ever had the feeling the day after (or in most cases 2 days after) a workout where you roll out of bed and regret doing so because every muscle and joint in your body is screaming at you? For the most part, anyone who has done any kind of semi-vigorous activity has experienced this feeling
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Are you eager to get back on your bike, but think it’s still a little too cold outside? Don’t have time to make a spin class at your local gym? Well I have a program for you that will simulate a spin class or riding up and down hills outside; however, this one can be done on your own t
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(Makes 12 Balls) ½ cup rolled oats ¼ cup whole wheat flour ¼ cup natural peanut butter (or other nut butter) ¼ sugar-free maple syrup Optional: 1 Scoop Vanilla (Chocolate would work also) Whey Protein Powder Optional: ¼ semi-sweet dark chocolate chips or Cocoa Powder Optional: 1 Tbsp H
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A question I get on a daily basis is “what is your favourite ab exercise?” My answer to this questions is always “there are too many to choose from, but I prefer exercises that give me the most bang for my buck”, meaning I like exercises that work more than one body part at a time. The e
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