Chronically Fit
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NASM certified personal trainer
Lead trainer @fitacademycanada
By maintaining a passion for physical and mental health, I strive to boost the self confidence and pride in my clients by building healthy, long lasting habits. This is accomplished through maintaining supportive and empathetic attitudes that derive from my own personal experiences with invisible chronic illnesses.
12/25/2021
๐Merry Christmas and Happy Holidays, everyone!๐
Take this time to unwind, be present, and enjoy yourself!
๐ท:
12/02/2021
Can you believe it's already Decemberโ
What are you doing to set up for success in the new yearโ
I try to use this time to reevaluate not only my clients' programs, but mine as well. What are my exercise and nutrition goals for 2022? What do I want to change and improve? What is the most efficient and effective way to get there?
Better to prepare and get ready now than scramble come January 1st!
09/14/2021
Congrats to Devon, one of the champs for last week's challenge at F.I.T. Academy! Completed 30 ball slams in 34 seconds! Proud trainer moment over here ๐๐ฅฐ
09/09/2021
๐ค ๐๐จ ๐ ๐ซ๐๐๐ฅ๐ฅ๐ฒ ๐ง๐๐๐ ๐ฉ๐๐ซ๐ฌ๐จ๐ง๐๐ฅ ๐ญ๐ซ๐๐ข๐ง๐ข๐ง๐ ? If you need a source of accountability in order to reach your goal, or are feeling stuck on how to lose weight, feel stronger, or minimize daily muscle aches, then of course! Programs are specifically customized for each client's particular needs. To help new clients starting out, Iโm currently offering a ๐ ๐ฐ๐๐๐ค ๐ญ๐ซ๐๐ข๐ง๐ข๐ง๐ ๐ฉ๐๐๐ค๐๐ ๐ that includes a ๐๐ซ๐๐ ๐ฌ๐๐ฌ๐ฌ๐ข๐จ๐ง!
๐ค ๐๐จ๐ญ ๐ฌ๐ฎ๐ซ๐ ๐ข๐ ๐ฉ๐๐ซ๐ฌ๐จ๐ง๐๐ฅ ๐ญ๐ซ๐๐ข๐ง๐ข๐ง๐ ๐ข๐ฌ ๐๐จ๐ซ ๐ฒ๐จ๐ฎ? Not a problem! I offer a complimentary assessment and one training session so you can try it out first before committing to a package. All fitness levels are welcome!
๐ค ๐๐ก๐๐ญ ๐๐๐จ๐ฎ๐ญ ๐ญ๐ก๐ ๐ฌ๐ฉ๐๐๐, ๐ญ๐ก๐จ๐ฎ๐ ๐ก? FIT Academy is a private gym, so there are no membership fees and it is strictly for personal training use by appointment. Safety and cleanliness are our top priorities, so trainers wear face masks and clean their stations after each session.
๐๐ก๐๐ญ ๐๐ซ๐ ๐ฒ๐จ๐ฎ ๐ฐ๐๐ข๐ญ๐ข๐ง๐ ๐๐จ๐ซ?
Comment below and I'll DM you more info!
๐ฅTop tips for lifting heavy!๐ฅ
๐ Stick to lower reps
Maxing out your reps at a lower weight works your muscle endurance. Rather than shooting for 10 reps, try 1-4.
๐ Gradually increase the weight
Even if you're increasing the weight by only 2.5lbs each session, you're still lifting heavier. Over time you'll see a big jump in results!
๐ Try not paying attention to the exact weight your lifting until after you're finished
It can be intimidating lifting heavy. By not knowing the precise weight, you can try to work around that anxiety.
07/31/2021
๐ Huge congrats to our F.I.T. Star for July: Kelsey Holden!!๐
Kelsey has been training with us for just under a year and has been crushing it ever since! Always coming in pumped and ready to go, she gives 110% to every workout. Her hard work and dedication has especially paid off in the last few months as she has been regularly surpassing her PRs in deadlifts, squats, and bench press!!
It truly has been a pleasure training Kelsey this last year! Congrats Kels! You earned it!!!๐ช๐ช๐ช
๐ฅWorking those triceps๐ฅ
Increasing the strength in your triceps can help improve stability in your shoukders/arms, flexibility, and increase your range of motion. Make sure to include exercises that target your triceps if you want to improve other lifts such as bench presses!
๐ฅBicep burnout๐ฅ
Really want to feel those biceps at the end of your workout? Finish with these bicep curls that also focus on stabilization!
Perform 10-12 curls on one side while maintaining a right angle with an open palm on the other. Afterwards, switch sides and complete the set.
Try it out and let me know how it feels!
๐ฅA staple for your back day workouts๐ฅ
Any variation of a row is a must do for any pull day workouts. They mainly work your rhomboids (between the shoulder blades) an the lats. Increasing the strength in your back muscles allows for better posture, minimize back pain, and decrease chance of injury!
๐ฅTop tip for better back squats!๐ฅ
Try actively "screwing" your feet into the floor before starting your squats! This movement helps prevent your knees from caving in or shaking as it forces you to keep your weight on the outside of your feet. You're then able to feel more stable throughout the exercise and improve your performance!
๐ฅUp your bench press game!๐ฅ
Here are some top tips for boosting the strength behind your bench press:
๐ Actively press your heels into the floor
๐ Squeeze and lift your glutes off the bench
๐ Keep lats locked
๐ฅFeeling those quads!๐ฅ
Utilizing split squats is a great way to really target those quads! Because this exercise incorporates triple extension (simultaneous extension of the hips, knees, and ankles), it's great for runners looking to boost their performance!
Make sure to hinge your hips and press your heel into the floor to ensure that you also thoroughly activate your glutes ๐
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#6 1750 McLean Avenue
Port Coquitlam, BC
V3C1M9