Stepping Out of My Comfort Zone

I finished my CanFitPro certification course this past weekend.  Whoo hoo!  It was an overwhelming couple of weeks with tons and tons of information to take in (biogenetics, biomechanics, etc.) and I have tons and tons of studying and prepping to do before I complete my exams.  But I have about 5 weeks before the written exam and then from there I have to schedule the practical.  Fortunately, I had a friend who’s taken the course and is already training (she’s the person responsible for me going for this!) so I’m able to shadow with her and ask questions.  And my gym and class buddy has “volunteered” to be my guinea pig so I’m able to work with her the way I would work with a true life client.  And it’s helping.

So, this past weekend, during the course, we spent a good amount of time in the gym and getting to know new equipment.   I’ve always been intimidated by some of the equipment in my gym but since I got back from the course I’ve been broadening my horizons and it’s empowering.

One of the big attractions in the course gym, that all the guys and gals were going gaga for, was the Smith Machine.  And guess what?  We have one of those at my gym!  I was so excited to brag about this piece of equipment and get back to my gym to really work with it (I’d tried it once or twice before; it’s still very new to my gym) and I love it.  I’ve been increasing my weights over the last year but this machine I think will really help me build my upper body strength – especially since I’m still dealing with this stupid back injury, this machine should be great in keeping me from preventing more injury (let’s all knock on wood just in case).

If you’re not familiar with the Smith Machine you can check out the Wikipedia page here and the photo below.

Smith Machine

Smith Machine

The really great thing about the Smith Machine is that it has these little jagged teeth where you can sit or rest the weights on AND where you can lock the safety on each side so if you’re doing lifts and lose your balance the weights will only fall to the safety.  Or, if you drop the bar completely, it falls right into the next set of teeth.  I am really looking forward to getting more use out of this piece of equipment.

I’ve also started using other pieces more and plan to continue with them.  If you are like me and don’t feel great outside out of your comfort zone, try taking tiny steps and take full advantage of new equipment (or equipment new to you).  It’ll be worth it in the end.



Work For It!


I saw this on a friend’s Facebook the other day and thought (as she did) “So true!”

I mean honestly, if wishes came true I’d be taller, thinner, richer and younger.  But because I work for it I feel taller, thinner, younger and richer in life.  You can too.  Feel proud of your accomplishments.  Deserve them!  Anyone can wish.  Only some of us will work for the results.

~Fit Bitch

Tuesday Inspiration


Sorry Friends – it’s already been a long week and it’s only Tuesday but I wanted to leave a little food for thought.

And just to note – your healthy lifestyle/weight loss/clean eating/etc. should all be done for YOU.  Not for anyone else.  Make changes and good choices to improve YOUR life and it will affect the lives of those around you.  <3

~Fit Bitch

Today is the Day

My CanFitPro certification course starts later today and I am stoked.

I don’t even know what to say.  I keep typing things and then deleting them because it just doesn’t make any sense.  I woke up extra early this morning and couldn’t get back to sleep – you’d think it was Christmas for goodness sakes.

So I got out of bed, finished packing (the course is not offered in my town) and started my morning off with a delicious AND HEALTHY Chocolate Avocado Smoothie (click HERE for recipe) – which is slowly becoming my new addiction.

Started my day with a delish smoothie in my awesome bear cup.

Started my day with a delish smoothie in my awesome bear cup.

Honestly, I’m excited and nervous.  Once today is over with I’m sure my nerves will calm a bit.  Day 2 will be smooth sailing.

Anyway, I am counting down the clock ’til I can bolt from work early and get on the highway to a dream.  Wish me luck?

~Fit Bitch


I’m super duper excited to tell you all that I am officially registered to get my certification as a Personal Training Specialist!!


This is something I have been wanting to do for a few years but my surgery held me back initially and then last year I missed out on the course by *this* much.

So, I’ve forked over my money and in a few weeks’ time I will be in a classroom getting my learn on.  A few weeks after that is the exam – part written and part practical and then – THEN – I should be certified.  Whoo hoo!!!

~Fit Bitch

The Zombie Run



Ahhhhhhh….Sometimes I really wish I lived in the USA.  Today I want to live in the USA because The Zombie Run is apparently only available in the US.

And This Zombie Run (Black Ops) looks freakin’ fantastic!  It’s a “terrifying nighttime obstacle course through 3.1 miles of fire, obstacles, smoke, mazes and zombie-infested darkness.”  Now, try and tell me you don’t want to be part of that.


I want, I want, I WANT to do this.  Imagine how insane your adrenaline would be if you were being chased and grabbed at by zombies….IN THE DARK!!

If any of you are USA-bound I hope you get to participate.  And if you do PLEASE let me know how awesome this is.  And if anyone wants to bring this to Nova Scotia I will round up a crap-load of troops and be the first to sign up!

~Fit Bitch

Going Retro

I was reading an article recently in which Fergie (from The Black Eyed Peas) mentioned that one of the things she does at the gym is put her treadmill on an incline, decrease the speed, and walk backward.  Yes, backward.

I did some research and this is called Retro Walking and it puts greater strain on your cardiovascular system than moving forward at the same speed.  This means you can strengthen your heart and lungs while burning calories quicker than forward walking and that extra level of difficulty requires more energy, resulting in more calories burned.  It also works your muscles in a different way and targets your quadriceps and calves.  Forward walking works your hamstrings and glutes so moving both forward and backwards is a great way to target all of the major muscle groups in your lower half.  Retro walking is great for your core and your back and will condition your hip, knee, and ankle stabilizers for added benefit to your daily tasks and sporting endeavours. It also offers the benefits of an improvement in your balance and less stress and trauma on your joints.


After I tried this the first time I was hooked.  I made my gym buddy try it too and now we’re sure to include it whenever we can in our gym sessions.  I set my incline quite high and steadily increase my speed as I get more comfortable.  For me, the key to a better workout here is the incline.  I want to feel like I’m working and maximizing the benefits of this adventure.  We get some crazy looks from other gym-goers but once I explain that we’re not crazy and why we’re doing what we’re doing they seem to chill out.  And of course I sometimes hear “oh, I’ve heard about that.”

Intervals for this are great – start off forward walking and switch it up to retro walking. Increase your incline here and there and increase/decrease your speed depending on your direction and comfort level.

Obviously, if you’re going to attempt retro, do be careful.  Stay in your comfort zone to start, keep your speed and your incline down and gradually build up to faster and higher.

~Fit Bitch

Starting Ten

I just saw this and thought it would be great for those who are just starting out with exercise and their journey to a healthier, fitter lifestyle.  It’s also a great little kickstarter for your morning or a boost to get your regular routine going.

Rev it up

Rev it up

The way I would follow this is start slowly with doing your 10 jacks and 10 crunches and then move on to 9 jacks and 9 crunches, then 8 jacks and 8 crunches, etc. until you get down to one of each.  As you make your way down the ladder you increase your energy/speed.

~Fit Bitch

1200 Calories


This is an EXCELLENT read!!

~Fit Bitch

Originally posted on Sophieologie:

I don’t know why “1200″ managed to be the magic number of calories women should consume if they want to lose weight.

I don’t even know how I know of this number. Only that I know it, and my friends know it, and my mom knows it. Somehow, somewhere along the road, I was taught that if I want to have a flat stomach and tight tushy, I need to limit my calories to 1200 a day and do cardio. I don’t know how it got in to all of our collective brains, but somehow it did (if any ladies remember how or when they first heard the 1200-calorie rule-of-thumb for losing weight, please let me know via comment box).

What I do know is that 1200 is the general number of calories health professionals say women cannot drop below without suffering negative health consequences.

Interesting, isn’t it? 1200 calories. The…

View original 2,040 more words

Question of the Week

Lately I’ve been receiving a lot of questions in my inbox and from friends so I’m going to attempt to do a Question of the Week from here on out.  I’m not going to guarantee that I’ll succeed in posting every week but I will certainly make the attempt.

So here it is…the first Question of the Week:

“If I Stop Working Out Will My Muscle Turn to Fat?”

Muscle and fat are two totally different types of tissue, so even if you slack off, that hard-earned muscle won’t turn into fat.  With lack of use, muscle cells atrophy.  If they shrink to a certain size, they undergo apoptosis.

If you stop working out you lose strength and muscle mass.  Exercise uses calories and if you stop working out and don’t decrease your food intake then you (may) get fat.

Muscle occupies less space than fat :)

Muscle occupies less space than fat :)

There ya go.  Hope that settles that.  Keep the questions coming and I’ll do my best to continue a weekly Q&A.

~Fit Bitch

April 2014
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