Beyond Basics Fitness & Nutrition

Beyond Basics Fitness & Nutrition Women’s Only Gym! Online & In Person Training, Nutrition Coaching and Group Classes. Specializing in strength training & weight loss, as well as prenatal fitness & postnatal recovery in a seriously fun style.

Personal and Group Fitness and Nutrition Coaching

Operating as usual

I was going to say, “How awesome when your clients bring you healthy snacks AND they’re yummy!”😋Or should I say, “Receiv...
06/11/2021

I was going to say,
“How awesome when your clients bring you healthy snacks AND they’re yummy!”😋
Or should I say, “Receiving yummy snacks AND they’re healthy?”

But then I quickly decided that’s it’s awesome just simply getting any snack period!! (Because I like to eat Lol.)
Always makes me feel special😊

I was going to say,
“How awesome when your clients bring you healthy snacks AND they’re yummy!”😋
Or should I say, “Receiving yummy snacks AND they’re healthy?”

But then I quickly decided that’s it’s awesome just simply getting any snack period!! (Because I like to eat Lol.)
Always makes me feel special😊

When you look at it this way it doesn't sound too difficult :)
06/01/2021

When you look at it this way it doesn't sound too difficult :)

When you look at it this way it doesn't sound too difficult :)

You've got to wonder why our government would close gyms and prohibit sports for all ages, including outdoor activities ...
05/14/2021

You've got to wonder why our government would close gyms and prohibit sports for all ages, including outdoor activities such as running and walking clubs, when exercise has been proven to help keep people out of the hospital??? I thought the purpose of the lockdowns was to reduce the strain on our healthcare system.

Please share this info!

A quote from the study conclusions:
"The potential for habitual physical activity to lower COVID-19 illness severity should be promoted by the medical community and public health agencies."

PANDEMIC CONTROL RECOMMENDATIONS SHOULD INCLUDE REGULAR PHYSICAL ACTIVITY ACROSS ALL POPULATION GROUPS." (All caps mine.)

The only people who were shown to be more at risk for severe outcomes were those with organ transplants and advanced age.

This is the summary of the study conducted:

-Patients with COVID-19 who were consistently inactive during the 2 years preceding the pandemic were more likely to be hospitalised, admitted to the intensive care unit and die than patients who were consistently meeting physical activity guidelines.

-Other than advanced age and a history of organ transplant, physical inactivity was the strongest risk factor for severe COVID-19 outcomes.

-Meeting US Physical Activity Guidelines was associated with substantial benefit, but even those doing some physical activity had lower risks for severe COVID-19 outcomes including death than those who were consistently inactive."
https://bjsm.bmj.com/content/early/2021/04/07/bjsports-2021-104080
#immunity #immunityboost

You've got to wonder why our government would close gyms and prohibit sports for all ages, including outdoor activities such as running and walking clubs, when exercise has been proven to help keep people out of the hospital??? I thought the purpose of the lockdowns was to reduce the strain on our healthcare system.

Please share this info!

A quote from the study conclusions:
"The potential for habitual physical activity to lower COVID-19 illness severity should be promoted by the medical community and public health agencies."

PANDEMIC CONTROL RECOMMENDATIONS SHOULD INCLUDE REGULAR PHYSICAL ACTIVITY ACROSS ALL POPULATION GROUPS." (All caps mine.)

The only people who were shown to be more at risk for severe outcomes were those with organ transplants and advanced age.

This is the summary of the study conducted:

-Patients with COVID-19 who were consistently inactive during the 2 years preceding the pandemic were more likely to be hospitalised, admitted to the intensive care unit and die than patients who were consistently meeting physical activity guidelines.

-Other than advanced age and a history of organ transplant, physical inactivity was the strongest risk factor for severe COVID-19 outcomes.

-Meeting US Physical Activity Guidelines was associated with substantial benefit, but even those doing some physical activity had lower risks for severe COVID-19 outcomes including death than those who were consistently inactive."
https://bjsm.bmj.com/content/early/2021/04/07/bjsports-2021-104080
#immunity #immunityboost

💯% Which one is the most difficult for you?
05/05/2021

💯%
Which one is the most difficult for you?

💯%
Which one is the most difficult for you?

I share other community events on here but then don’t share the one that I’m organizing Lol. There’s already 10 teams re...
05/01/2021

I share other community events on here but then don’t share the one that I’m organizing Lol. There’s already 10 teams registered! This will be so much fun! And great motivation to move more after a long winter🌞🏃🏾‍♀️🏃🏻‍♂️🏋🏼‍♀️🤾🏻‍♀️⛹🏻‍♀️🏇🏻🚣🏾‍♀️🏌🏻‍♀️🚴🏼‍♂️

The deadline is at 4pm but if you didn’t see a post about it until now, I’ll give you until 7pm to join. Message me your email address so I can send you the registration forms.

All of your physical activity can be converted to miles. And no, you don’t need a tracking device to join🙂

See you outside or at the gym! 🙌🏼

I share other community events on here but then don’t share the one that I’m organizing Lol. There’s already 10 teams registered! This will be so much fun! And great motivation to move more after a long winter🌞🏃🏾‍♀️🏃🏻‍♂️🏋🏼‍♀️🤾🏻‍♀️⛹🏻‍♀️🏇🏻🚣🏾‍♀️🏌🏻‍♀️🚴🏼‍♂️

The deadline is at 4pm but if you didn’t see a post about it until now, I’ll give you until 7pm to join. Message me your email address so I can send you the registration forms.

All of your physical activity can be converted to miles. And no, you don’t need a tracking device to join🙂

See you outside or at the gym! 🙌🏼

So when will gyms and people all over the place be able to do fun and important things like this again??? People are mis...
04/21/2021

So when will gyms and people all over the place be able to do fun and important things like this again??? People are missing sports, classes, events and gyms like crazy! If you haven’t been in a group setting like this for over a year, you won’t believe your emotions when you get to go again! When I started classes and events last fall after the first lockdown and summer break, the women were thrilled! Several almost started crying because they were so happy. Not because I was such a great instructor😝 Not at all. They simply hadn’t realized how much they had missed the fun and energetic group setting. They said it felt sooo good to be able to go out and do things with other women again just for fun. Our town hasn’t even been following the rules very well, so I can only imagine how it would feel for people who have been staying home all this time.

I don’t get annoyed when people say you don’t need a gym to work out because they’re right, and a lot of people manage quite well without a gym. (Unless they’re saying that in a pro-lockdown statement.) But it’s difficult or almost impossible to learn or do some things without a larger building, equipment and/or people.

Self-defence for instance. There is no way you can learn that kind of skill from videos even if you’re good at learning that way. You need the force, pressure and attacks from someone else. And how many people own a punching body Lol?
And dance and competitive sports by yourself? Doesn’t work.

Some people don’t learn without someone teaching them in person. Many people have no motivation to work out alone no matter how many different things and often they try.
Not everyone has the space or money to buy the equipment they need.

My gym, like many others, is very clean, and I know that both exercise and socializing boost the immune system and fight disease. I just read an article that said very few people who were fit and exercised regularly were getting the worst cases of C-vd. No surprise there.

But you know what the real point is? We don’t need to justify having our gyms or other businesses open? As Canadians, we all have a right to operate our businesses if we do so responsibly, like most of us do on a regular basis. AHS and the government haven’t stopped people from getting donuts, sugary drinks, junk food, alcohol, cigarettes, toys... (and they shouldn’t) with any of the lockdowns. Even marijuana stores are open, aren’t they? But gyms and other sports and fitness businesses have been shut down every time! Where is the logic in that?

I’m not saying all this to complain about my gym. It’s been slower but I’m fine and finding ways to run my business. I just feel super bad for all the gyms and other facilities that are closed, and the trainers and instructors who want to teach again, and the people that desperately need or want to get back to their favourite class or equipment.

Let’s find ways to stay fit and healthy even though the government has given us almost every excuse this last year not to🙌🏼💪🏼

Who all got to enjoy a walk outdoors today? I was so happy to have time in the afternoon to take my puppy for a 2 mile w...
04/15/2021

Who all got to enjoy a walk outdoors today? I was so happy to have time in the afternoon to take my puppy for a 2 mile walk. Chanu is not great on the leash but I finally noticed a nice improvement today. Yay! She seems determined to make me into a runner and I'm just as determined that she won't😆

Nothing will knock you out of a walking or running regimen like plantar fasciitis. I know quite a few people that have had it and it sounds excruciating! It's fairly commonly known that tight calves can cause foot pain, but I was surprised to learn that hamstring tightness can contribute to plantar fasciitis as well.

It makes sense. When the backs of our legs are tight, it affects the way we walk making us put our foot down a little, or a lot, wrong every time we take a step.

I enjoy walking so much I have trouble thinking of it as a workout and that I still need to warm up and cool down. If your hamstrings remain tight even though you exercise and stretch regularly, there could be something else going on. Remember, our muscles often tighten up in order to protect another body part.

Take care of you and your feet so you can thoroughly enjoy this summer coming up!🌞
#walking #plantarfasciitis #stretching #feet

Bolívar, Yolanda & Munuera, Pedro & Padillo, Juan. (2013). Foot and Ankle

Who all got to enjoy a walk outdoors today? I was so happy to have time in the afternoon to take my puppy for a 2 mile walk. Chanu is not great on the leash but I finally noticed a nice improvement today. Yay! She seems determined to make me into a runner and I'm just as determined that she won't😆

Nothing will knock you out of a walking or running regimen like plantar fasciitis. I know quite a few people that have had it and it sounds excruciating! It's fairly commonly known that tight calves can cause foot pain, but I was surprised to learn that hamstring tightness can contribute to plantar fasciitis as well.

It makes sense. When the backs of our legs are tight, it affects the way we walk making us put our foot down a little, or a lot, wrong every time we take a step.

I enjoy walking so much I have trouble thinking of it as a workout and that I still need to warm up and cool down. If your hamstrings remain tight even though you exercise and stretch regularly, there could be something else going on. Remember, our muscles often tighten up in order to protect another body part.

Take care of you and your feet so you can thoroughly enjoy this summer coming up!🌞
#walking #plantarfasciitis #stretching #feet

Bolívar, Yolanda & Munuera, Pedro & Padillo, Juan. (2013). Foot and Ankle

This is a shout out to all the women I see coming to group class, or to the gym on their own, week after week, month aft...
04/12/2021

This is a shout out to all the women I see coming to group class, or to the gym on their own, week after week, month after month, even year after year with an injury or medical condition (or special needs children or a full time job) and don't use it as an excuse to not show up and work hard.

Some can't use an arm, or they have a lot of hip or knee pain or pelvic floor problems, but it doesn't stop them from doing their best. They just modify, try different things, and keep going.

You can always do something, even if it means doing it from a chair, lying in bed or on a mat.
FIND YOUR OWN WAY TO LIVE YOUR BEST LIFE!
We're here for you! You will not find a group that's more understanding or supportive than the women I see every week at Beyond Basics Gym :)💞💞💞

This is a shout out to all the women I see coming to group class, or to the gym on their own, week after week, month after month, even year after year with an injury or medical condition (or special needs children or a full time job) and don't use it as an excuse to not show up and work hard.

Some can't use an arm, or they have a lot of hip or knee pain or pelvic floor problems, but it doesn't stop them from doing their best. They just modify, try different things, and keep going.

You can always do something, even if it means doing it from a chair, lying in bed or on a mat.
FIND YOUR OWN WAY TO LIVE YOUR BEST LIFE!
We're here for you! You will not find a group that's more understanding or supportive than the women I see every week at Beyond Basics Gym :)💞💞💞

I'm so excited for Line + Lace Handmade and their opening day today! Check out their website, if you haven't already, at...
04/10/2021
Linenlacehandmade|Home|https://static.wixstatic.com/media/016334_2f8edcc7fcd44273991880a2d4405455~mv2.png

I'm so excited for Line + Lace Handmade and their opening day today! Check out their website, if you haven't already, at: https://www.linenlacehandmade.ca/

If you look under the Girl's tab, you'll see my granddaughter in an adorable green dress (Chloe V-voke)☺️.

Linen + Lace Handmade is a simplistic linen fashion. Sustainable fabric. Designed and handmade by two small town mommas in Canada.

I hope you all had a wonderful Easter weekend! I certainly did😊 and now I’m ready to get back into the gym and regular w...
04/06/2021

I hope you all had a wonderful Easter weekend! I certainly did😊 and now I’m ready to get back into the gym and regular workouts again. My regular morning class was overfull so I thought I would add two after school classes and those filled up in a couple of hours, before I could even post about it. Sorry to those of you who were waiting for an afternoon class😬

I’m not sure if I have time to add another class but Michaela’s new Wednesday evening Drop In Circuit Training Class (5:30-7:30pm) still has room. You can come when it suits you and do as many (or as few Lol) circuits as you want. A perfect blend of accountability and flexibility.

If you would like to join a group class let me know so I can add you to the cancellation list or Michaela’s class, or possibly start another one if I can fit it in.

Have a happy, healthy spring!

I hope you all had a wonderful Easter weekend! I certainly did😊 and now I’m ready to get back into the gym and regular workouts again. My regular morning class was overfull so I thought I would add two after school classes and those filled up in a couple of hours, before I could even post about it. Sorry to those of you who were waiting for an afternoon class😬

I’m not sure if I have time to add another class but Michaela’s new Wednesday evening Drop In Circuit Training Class (5:30-7:30pm) still has room. You can come when it suits you and do as many (or as few Lol) circuits as you want. A perfect blend of accountability and flexibility.

If you would like to join a group class let me know so I can add you to the cancellation list or Michaela’s class, or possibly start another one if I can fit it in.

Have a happy, healthy spring!

No, I’m not lying here because I’m wiped after a hard workout or beat after a long day🙂 I’m showing a client how to get ...
03/30/2021

No, I’m not lying here because I’m wiped after a hard workout or beat after a long day🙂 I’m showing a client how to get some much needed relief from her sciatic pain.

Did you hear right? Did I just tell someone to lie down and do nothing?! Who doesn’t like advice that costs nothing and literally lets you lie around and take a nap, read a book or play on your phone?😆

If you’ve ever dealt with severe sciatic pain you know it’s no joke! It can get so bad you can barely walk to the bathroom and you end up lying in bed for days. Ouch!!!

Hooking your legs over a bench or couch that’s about this height can give you some instant relief. And a change of scenery 😀 This position can help the muscles relax, which will help reduce some of the inflammation.

If you suffer with sciatica, you don’t need to anymore. There’s ways to get relief, and exercises you can do so it never comes back. (And no, you don’t get to keep lying around or sitting on your behind😜)

#sciatica #sciaticpain

No, I’m not lying here because I’m wiped after a hard workout or beat after a long day🙂 I’m showing a client how to get some much needed relief from her sciatic pain.

Did you hear right? Did I just tell someone to lie down and do nothing?! Who doesn’t like advice that costs nothing and literally lets you lie around and take a nap, read a book or play on your phone?😆

If you’ve ever dealt with severe sciatic pain you know it’s no joke! It can get so bad you can barely walk to the bathroom and you end up lying in bed for days. Ouch!!!

Hooking your legs over a bench or couch that’s about this height can give you some instant relief. And a change of scenery 😀 This position can help the muscles relax, which will help reduce some of the inflammation.

If you suffer with sciatica, you don’t need to anymore. There’s ways to get relief, and exercises you can do so it never comes back. (And no, you don’t get to keep lying around or sitting on your behind😜)

#sciatica #sciaticpain

I hope you're having a wonderful, sunshiny day!🌞 I might not agree with WHO on some other things, but this post I can ag...
03/09/2021

I hope you're having a wonderful, sunshiny day!🌞
I might not agree with WHO on some other things, but this post I can agree with. I would like them to say "companions of choice" though. Some women want their spouse/partner there, as well as a doula or other birth support worker. C_____ shouldn't prevent that choice.

Pregnancy is not put on pause in the COVID-19 pandemic, and neither are fundamental human rights. All women have the right to a safe and positive pregnancy and childbirth experience, with high-quality, respectful maternity care.

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La Crete, AB
T0H 2H0

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Ready for The Strongest, Healthiest You?

Hi! I’m a certified Personal Trainer, Group Fitness Instructor and Nutrition Coach for women of all ages and fitness levels who are too busy, or not sure how, to plan and implement a healthy lifestyle, or how to deal with an injury or chronic condition, or recover well after a pregnancy- involving them in a fun, encouraging and supportive community of like-minded people.

Through my challenging training sessions I’m here to shake up your approach to health and fitness— and inspire you to reach goals you never thought possible - while making it all feel uncomplicated and crazy-interesting.

Transform your thinking and get ready to develop your STRONGEST & HEALTHIEST YOU at https://beyondbasicsfitness.ca/

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