FIT-NUT - Fitness and Nutrition Coaching

I don’t post much on here and have stopped taking on clients because of my disappointment in the industry and I didn’t want to be associated with it. And until I can find a way to work in this field again I am just going to grow spiritually and look for answers.
Here is a great article that highlights a lot of what I would say if I put my feelings to words.

👇👇👇

I thought I should make a post to let people know that I am not taking on clients at the moment and I have not for some time now because I will not now or ever ask my clients to show proof of vaccination to be a client of mine. I believe in medical privacy and refuse to discriminate.
Thank you everyone for your support over the years and I’ll always be around if you need my assistance (just not in the official sense).

Peace and love,
FIT-NUT

Great idea!

✨Ready to be terrible at something new?!?! Do you have something in mind that you've always wanted to try, but haven't been able to commit, or don't even know where to start?

I want to get you moving and I'll pay the tab, no strings attached. Interested? Keep reading....

"Strong and Free" has been available for a few months now, and I've been listening carefully to your feedback. One of the things I kept hearing over and over again is, "I'm not even sporty, and this book makes me want to try something new!"

So, let's do it.

No more talking about it, let's do it. Maybe you've been wanting to:

- Sign up for your first 5km run/walk/wheel
- Start doing at-home workouts
- Join a team again
- Explore coaching or officiating
- Purchase a special piece of equipment
- Try something COMPLETELY new...

Let me support you. I'll pay that bill for you, hook you up with some swag, and connect you with the resources you need to achieve your goal (and have FUN doing it!)

A portion of all proceeds from the sales of "Strong and Free" are set aside to "pay it forward" and it's time to start making some moves. I want to hear from you. If you are ready to start moving, send me a message and tell me your story. OR... nominate someone you KNOW could use this little boost to get motivated. I'll put the link to the form in the comments.

A few rules:

- Open to all Canadian women over the age of 18
- Open until March 26th, and I'll choose and notify a "winner" by March 31st
- I'll be doing this at least three more times this year, so if you're not chosen this time, your name will stay in for the next time.
- Those are the only rules ;)

The link to the online form is in the comments. Tell me as much or as little about yourself as you'd like, what your goals are, where you live, what you need help with, and anything else you think I need to know about you. We can keep things as private as you like, your call. My goal is simply to get women moving, and take the intimidation factor out of getting started

So true!

Truth

Join our private online group now for January and you can workout at home with FIT-NUT too. Get in touch for more details and to sign-up.

Yes!

I often hear patients say a good workout relieves excess stress. That’s because exercise reduces cortisol – the stress hormone. ⠀⁣
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Too much cortisol and you become insulin resistant and store belly fat. Too much cortisol also makes you crave sugar and carbs and seek comfort food.⠀⁣
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Let’s consider some of the other reasons why exercise is important: ⠀⁣
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BETTER INSULIN SENSITIVITY: Exercise makes your cells and muscles more sensitive to insulin so you don’t need as much. Less insulin means less belly fat.⠀⁣
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LESS STRESS: I often hear patients say a good workout relieves excess stress. That’s because exercise reduces cortisol – the stress hormone. Too much cortisol and you become insulin resistant and store belly fat. Too much cortisol also makes you crave sugar and carbs and seek comfort food.⠀⁣
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BETTER BRAIN HEALTH: Your brain on exercise performs so much better. Exercise improves memory, learning, and concentration. Vigorous exercise is a better antidepressant than Prozac. Exercise creates brain-derived neurotrophic factor (BDMF), which is basically miracle grow for your brain. When you exercise, your brain becomes more elastic. Exercise also helps to improve your mood, boost your energy, and reduce overall stress in your body and mind.⠀⁣
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REDUCED RISK FOR CHRONIC DISEASE: Exercise does this through several mechanisms. It protects your heart and reduces your risk of heart attack and stroke. It reduces inflammation (the cause of almost every disease of aging). And it balances hormones, therefore reducing breast and other common cancers.⠀⁣
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ENHANCED DETOXIFICATION: Intense exercise allows your body to release toxins through your skin. It boosts detoxification of environmental chemicals. Vigorous exercise will help you work up a sweat, but gentle exercise keeps your circulation going and flushes out all the toxic fluids that build up in your lymphatic system. ⠀⁣
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IMPROVED SEXUAL FUNCTION: Increased circulation and more energy are two of many reasons that consistent exercise can spark up your s*x life.⠀

So this what happens every time I get down on the floor to do anything. Could be worse. 😊💪🏻

Who would like to win a "Have Yourself a Healthy Little Christmas" package with a copy of Strong and Free, the new book from local photographer Lyndsay Doyle Photography + 1 month of classes from FIT-NUT - Fitness and Nutrition Coaching worth $180. 💪🏋️‍♀️?
Details below on how to enter today.

Like and follow Christmas in the Bay for other giveaways and let's support our local small businesses this Christmas.

🛑🛑 Please note that this contest is now closed. Keep checking for the remaining 12 Days of Christmas Draws and note that all draws close at 9:00 the same day that the prizes are announced. Thank you!

👉Welcome to Day 1 of the 12 Days of Giveways! From Dec 1 to 12 we will post a different prize package featuring amazing goods and services provided by local and community-minded businesses. 👈

The first package is "Have Yourself a Healthy Little Christmas" - we could all use that these days! This package includes a copy of Strong and Free, the new book from local photographer Lyndsay Doyle Photography + 1 month of classes from FIT-NUT - Fitness and Nutrition Coaching and has a value of $180. 💪🏋️‍♀️

Here's how to enter:
🎄Make sure you like the Christmas in the Bay page
🎄Like, share and comment on this post

The draw will be made after 9:00pm tonight and the winner announced on this post. ⌚️

Stay tuned for Day 2 tomorrow! Good luck and remember to support our local businesses who do SO much for our community. 🤩🤩

Shopping suggestions?
I’m thinking about Christmas shopping and how important it is this year more than ever to support our local businesses.
I’d love to hear suggestions. If you have a business in the area or know one that you’d recommend, please put it in the comments below to let us know. I do have a number here that I frequent but want to support local even more this year. Thanks.

We have just a couple of spaces in the November FIT-Camp classes at 8 am and the evening starting this week. Get in touch for info.

Ha ha ha! Don't forget to get some exercise today.

If you are thinking about making some dietary changes, start by eliminating seed oils first.

How Industrial Seed Oils Are Making Us Sick | Chris Kresser Industrial seed oils can contribute to heart disease, diabetes, autoimmunity, and many more chronic health conditions. Find out what you should eat instead.

There will be no classes on Monday the 12th we will make those classes up later.

Can you imagine running 273 kilometers all across PEI?
That's what Lyndsay Lyndsay Doyle Photography is doing and for a good cause. She's launching her first book, Strong and Free, showcasing women in sport. All of us at FIT-NUT are big supporters of Lyndsay and her work. She's been a client and friend for years. And she also a very talented photographer in her day job.
If you haven't heard of her yet, check it out.
Way to go, Lyndsay!

This is a good visual of what I’m trying to tell some of you in class, remember the Tri-pod with your feet.

🏋🏻‍♀️ SQUAT BALANCE 🏋🏻‍♂️ When teaching athletes to squat, coaching cues like “push through your heels” and “sit back” are commonly given in an attempt to improve mechanics and efficiency. These cues have likely become so common over the years due to the tendency for people to shift their weight forward over their toes as they squat (🎥 left video). However, these general cues can sometimes result in over-correction and end up having the exact opposite effect as to what was intended. When assessing squat mechanics, we find that some people initiate a squat by sticking out their butts and lifting their toes off the floor. This tends to put them off balance to begin with and will decrease the overall efficiency of the lift (🎥 middle video). Instead, we try teaching people to stay balanced on their feet throughout the squat. Cues such as “grip the floor” and “picture each foot as a tripod, keeping balanced throughout the whole foot” can work well for many people. A balanced squat will promote a more vertical path with the barbell travelling over the midfoot (🎥 right video). Obviously, not every rep will be perfectly vertical. However, having athletes focus on staying balanced on their feet often helps improve their squat technique over time. Tag a squat buddy who needs this! 🏋🏻‍♂️🏋🏽‍♀️

Pretty good recipe for easy protein balls here that I tried today. Always use organic when possible and minimize sugar. https://sweetpeasandsaffron.com/no-bake-energy-bites-7-ways-make-ahead/?fbclid=IwAR2ap-qAXSyK4EKsaRZgcP8ICMsz6tQRqM8vWENeWaaa4kBcZdfR9R6pOlY -recipe-container-19567

Perfect No Bake Energy Bites (+ 7 Flavors!) Showing you how to make PERFECT no bake energy bites- never crumbly, full of... read more.

Absolutely. We need exercise for our mind as much as our bodies. https://www.participaction.com/en-ca/blog/why-physical-activity-needs-to-be-part-of-the-mental-health-conversation?fbclid=IwAR38IOtwHF8owUEU9S0ovmWyiYu6TG8JTOJY0rOFoXd7Fnu6MR9RecJYP3o

Why physical activity needs to be part of the mental health conversation | ParticipACTION Note: This blog was written by a former ParticipACTION employee and contains personal information about their experience with mental health.

Are you still operating on summer hours? Staying up too late? Indulging too much in food and drink? Not getting enough exercise? It's time to get back into taking care of you and your health. Join us in October for our FIT-Camp classes in the gym or online or both 🍂💪 🥗🍁

Looking at getting a new logo. Give me some feedback on what you think and be honest. Thanks!

Classes were rescheduled from Wednesday morning on the 23rd of September to Thursday morning the 24th at the same times.

The evening classes scheduled for the 23rd are still scheduled to proceed for now, stay tuned for changes.

Truth.

Join our online group and workout with FIT-NUT any time and any place.