Lux Fit

10/14/2023

I haven't posted a recipe in a while, and pumpkin season is here 🎃 Every year I bake a pumpkin loaf but this time I thought I'd also make some pumpkin pancakes for the whole fam, kid friendly of course! You'll be seeing a lot more kid friendly recipes in our posts 😜

Here's the recipe:

1/4 cup whole wheat flour
1 tbsp ground flax
2 tbsp walnuts
2 eggs
1/2 cup pumpkin puree
1/8 tsp pumpkin spice
1 tsp baking powder
Pinch of salt

Blend all the ingredients together and cook them in a pan on medium heat until they're golden brown. You can top it off with some almond butter or plain Greek yogurt like our girl Sophia loves.

You can make one big pancake for yourself or smaller pancakes. This also makes a great pre or post workout snack! 💪😋

10/14/2023

We're enjoying the warm weather and sunshine ☀️ while it lasts and I've been embracing the power of motherhood and fitness with my little workout buddy 💪👶 giggling counts as an exercise! 😜
I wanna set a strong example for my little one and her laughter makes every squat and lunge worth it.
To all the moms who juggle it all -from diaper changes to dumbbell reps, we're not only building stronger bodies but creating cherished memories 💕

We create in home workout programs for busy moms, if you'd like to get a copy of my strength program and HIIT routine DM me or visit our website!

05/31/2023

Picking the right foods can really simplify a weight loss journey especially if you're not a fan of calorie counting. I've always suggested that people who have weight loss goals start their program tracking their portions and calories because it creates awareness of the number of calories consumed during the day and helps people understand exactly how many calories a certain food or snack contains.

It helps us become more mindful of our portion sizes and understand how quickly calories can add up by some of the food choices we make.

We've noticed for ourselves and for a lot of our clients who have changed their diets, choosing to eat certain foods throughout the day have really helped them to lose weight without even tracking their caloric intake.

So which foods are these?

Foods high in protein and fiber 🔥

Eating these foods requires more energy for our body to process and be used.
So that means we're burning more calories just by eating them.

Not only are we burning more calories by simply just including these foods in our diet but choosing foods higher in fiber and protein keeps us fuller for longer, more satiated, so we end up craving less food throughout the day.

Our go to choices for foods high in protein ⬇️
Chicken breast
Eggs
Greek yogurt
Whey Protein Powder
Tofu

Our go to choices for foods high in fiber⬇️
Nuts
Berries
Peas and Broccoli
Whole wheat bread
Bran flakes

05/26/2023

Super easy ways to increase your veggie (and fiber) intake!

I've been getting our baby girl Sophia to try some homemade vegetable purees: peas, corn, carrots, broccoli, tomatoes... etc. It's funny to see her reaction to tasting some of them, you can really see how she feels about the peas in the last pic 😂 I hate throwing away food so whatever she doesn't like right now, I've thought of other ways to use it up:

➡️I've been adding broccoli and pea puree to whole grain pasta.
➡️Leftover carrot puree to our protein smoothies, along with any fruit purees.
➡️My go to right now is spreading tomato, pepper and pea puree on bread for making sandwiches, and my favorite idea so far and one I'm definitely remembering especially for when Sophia can start chewing her food.

Sandwiches are such a great meal option for kids to grab and go, even for us on really busy days. it's an easy way to make the meal more nutritious, and gives you a fiber boost too.

05/17/2023

Pull ups: the exercise we should be doing for a strong and toned upper body!

I often asked what's the best way to get tighter looking arms - triceps and bicep exercises come to mind like skull crushers and bicep curls but the pull up is often overlooked and adding them to your routine can get you the results you want, plus more.

Because it's a compound movement, you're working more muscles at the same time, and expending more energy, so you're burning more calories, boosting your metabolism which will help you burn more fat and get leaner.

Doing pulls ups not only works your biceps and triceps but your back and shoulders. Adding them to your routine can help improve your posture.

Don't be discouraged if you're struggling to do even one, that's where I started and built up my endurance by using bands for assistance and doing negatives, like I'm doing in the picture. Using momentum to hold yourself up on the barbell and slowly lowering yourself to the floor or bench underneath you. This works the eccentric phase of the exercise, which will help with the overall movement of a pullup.

Let us know if you need assistance with technique, come by our studio!

05/01/2023

Tips on how you can gain muscle! 💪

➡️Don't be afraid to try a weight that you're not used to using especially a heavier one, you'd be surprised at how any reps you can manage to do after some time of being consistent with with it.

➡️Not only should you gradually increase the weight in your strength training routine but keep trying to get strong with the same exercises every week to really challenge your body.

➡️Be in a slight caloric surplus, anywhere between 100 to 500 calories depending on your workout routine, frequency and duration.
A post workout recovery shake is great and makes it easier to meet these goals, and the best nutrients to include in your diet post workout are protein and carbs!
Something that includes fruit and protein powder. Our go to lately is banana, milk and chocolate whey protein powder.

➡️Try and aim for at least 1g of protein powder per body weight (in lbs) per day. Eating enough and including good quality protein in your diet every day will help give you the energy boost you need for tough workouts and also help you recover from workouts faster.

04/24/2023

3 things that I've been doing to get lean!

Lifting heavy 💪
After I started my post partum training, my goal was to get my strength back to where it was before.
➡️Lifting heavy not only helped me build muscle but boost my metabolism.

Focusing on compound exercises🏋️
After I finished focusing on building my core strength back up, I started adding in a variety of other compound movements.
Things like pushups, squats, lunges, rows and planks.
➡️ More muscles are being used during a compound movement, which means more calories are being burned throughout the workout.

Including HIIT or cardio intervals during weight training sessions.🔥
Between switching exercises or at the end of my workouts, I'll include something to elevate heart rate like plyometrics, skipping rope, or add in battle ropes.
➡️This helps burn more calories throughout the workout especially if you're limited on time.

12/13/2022

Has your friend or spouse showed interest in getting fit?

Get them personal training sessions. It's a great way to get started in the right direction towards reaching healthy goals for the new year and It's the perfect trial for someone you know who's interested in trying out personal training for the first time!

12/13/2022

Check out our latest Holiday Newsletter where you can download our Meal Prep Guide! Lots of helpful tips and suggestions for healthy meal planning that'll help you stay on track of your goals over the holidays and help you develop better habits for the new year.

Check it out here:
https://mailchi.mp/cdf50ae7595d/wishing-everyone-happy-holidays-and-a-happy-new-year?fbclid=IwAR1cpsDvsjCKauaLF4fYSXLkboGv545AZqAssWuXhZ7BHNDdw5rmNZzCsDQ

11/14/2022

Lang and Andy Ho yesterday at the King Kong Classic!

We're excited for Langs accomplishment and how much he's progressed over the year!!

Congrats to you Lang on competing and winning in your first show yesterday.

🏆🙌💪

Canadian Physique Alliance

11/07/2022

Happy Monday everyone 💛check out our latest newsletter!

10/26/2022

As a business owner and mom with a busy schedule I understand the challenges that come with getting movement throughout the day so I’ve put together some easy tips to help stay on track of fitness goals:

1. Take the stairs whenever you can.
2. Walk to the furthest bathroom in the building or house.
3. Go for a walk during your lunch break.
4. Keep healthy low calorie snacks on hand all the time.
5. Stand up and walk around during a phone call.
6. Set a reminder or alarm to move every hour, something like getting up out of your chair and grabbing a glass of water.

This is my post partum progress from Oct 12 to now. Since Sophia was born my main priorities have been sleep, hydration, nutrition, and building up strength slowly. Aside from doing kegels, TA exercises and stretches, I have started incorporating core exercises like side planks, vacuums, planks, and bridges.

10/18/2022

On October 2nd Andy and I fell in love with our baby girl, Sophia! She’s so perfect in every way, we’re still pinching ourselves! Can’t believe she’ll actually be calling me mommy one day.
She’s also so amazingly strong for such a tiny little girl.

We planned a routine for her arrival and established our roles in this new adventure of ours, both of us have always worked as a team since day 1.

We felt ready and anticipating her arrival and given the amount of helpful information heard from friends and family, the best info given was that every baby is different and every parent will find what works best for them and their babies.

So we’ve been taking it day by day, constantly learning and allowing each other to take the rest and recovery needed.

As with my training. It’s been 2 weeks since delivery and as eager as I am to get back to hitting the weights hard again, I’ve been listening to my body and prioritizing sleep, nutrition and hydration. I was 150lbs going into labor and dropped about 9lbs after Sophia was born, she weighed 8lbs 1oz.

After delivery my hands and feet were still swollen and I experienced a lot of water retention. It took me about a week and a half to see a significant drop in the amount of water I was holding.

I’m currently 123 lbs and have started to strengthen back up my TA (deep abdominal muscles), pelvic core (especially kegels) and have started walking uphill on the treadmill. Mobility has also become a priority since basic movements became challenging and restrictive during my third trimester.

My goal is to continue with these exercises until I’m about 6 weeks post partum and hopefully start to add in some resistance training, although my little girl Sophia has me feeling like I’m holding a oversized dumbbell all day long 😂

08/31/2022

New post is up on our website page -
Fit Pregnancy ✨️
Check it out to read about my experiences, including the workouts I did, my go to meals and other tips.

https://www.luxfit.ca/fit-pregnancy/

07/18/2022

Moms, what are your reasons for getting fit?

In my opinion wanting to look and feel better has to start with YOU, and you have to want to do it for yourself because you know reaching those goals will be meaningful for you.

Getting in shape strengthens will power and patience and requires discipline and consistency. Having a plan in mind sounds easy but it's putting that plan into motion and being consistent with it that's more challenging.

And the discipline, patience and work ethics you build while you work on reaching your goals can transfer to all aspects of your life and career and especially in raising a child, they learn from our behaviors and mimic what we do, so its important to show them what physically and mentally strong looks like 💪

07/14/2022

Follow Langs journey into prepping for his first competition!! Phenomenal progress since Oct 2021 👏 his bodybuilding session with once a week and follows a strength training/cardio/meal prep routine the rest of the week.
We're so proud of your consistency and effort.

He's 50 and became determined to get lean, he's now at 8.4% body fat!
He'll be entering a regional physique competition this year, we're psyched to see what his progress will look like in the upcoming months 💪

07/01/2022

Happy Canada Day!! 🇨🇦
Morning workout with 💪
Best way to start the day 🙌

Jack Harlow • First Class

06/30/2022

It's truly unbelievable what our bodies are capable of!

Trying hard to enjoy every moment of this pregnancy as I know in a couple months our lives will change and I'm also extremely eager to train the way I used to pre pregnancy!!

Working in this industry I'm so grateful for being able to share my passion with others and motivate other women in believing they can achieve all their fitness goals.

12 more weeks to go 🙌

06/25/2022

Reshaping your body at 50? Yeh we can definitely guarentee it!

Best way to build muscle and get lean is through strength training! Lifting weights that are meant to be continuously challenging. Lifting heavy is especially important as we get older because our bodies are naturally losing muscle mass.

Corra is 55 and has been training with us for almost a year now and not only has she gotten stronger but she's dropped 10lbs of body fat through strength training 1-2x a week and by incorporating more protein in her diet.

We're so proud of you for staying consistent! 👏

06/06/2022

You want abs? You got 'em!
From Saads start in March 2020 he's now down 53 lbs, we're so proud of you for staying consistent!
Not every day is easy but it's staying consistent and having patience that pays off.
Killing it 💪

06/03/2022

People have been asking what my cravings have been like 🤰
and lately I've been in the mood for seafood or pasta - cravings change pretty quickly and yes I did go through a pickle phase 😂 but it went away after the first trimester. I wanted to share this meal because I want more people to understand that you can create more indulgent & tasty meals at home and not go over your caloric budget or feel guilty for it. The trick is in measuring all the ingredients you use and making your meals more balanced and colorful.
I'm keeping up with the same good habits of eating whole foods and having a variety of nutrients from good sources of protein and carbs and making sure my intake of fiber is high along with dairy and other nutrients from fruits and veggies.
I wanted to share this pasta dish I made because it's so good and calorie conscious too (some pasta seafood dishes can be over 800kcals) this one is just under 400kcals!!

⬇️⬇️🍝

43g linguini
100g shrimp and scallops
Handful of grape tomatoes and spinach cooked in olive oil spray and garlic
1 tbsp store bought pesto
1/2 oz grated cheese
I measure the linguini uncooked then boil it and add the rest of the ingredients together.

You can find more recipes and weightloss tips on our website www.luxfit.ca ❤️

06/03/2022

Happy Friday everyone! Who else is finishing the week strong?

We offer private strength training and weight loss programs in studio and online as well so if you're bored with your current workout routine or stuck at a plateau, make an appointment with one of us at our studio and we'll help bring your workouts to the next level.

💪🔥

05/29/2022

New blog up on our website!
Visit www.luxfit.ca and check it out on thr main page. I talk about what it's like strength training in my second trimester 🤰 and some exercises I've included to help with strengthening my balance, core and posture!

05/05/2022

Made these super healthy and easy muffins for a Mothers Day treat 💐 They are so refreshing and light, perfect for the warmer weather we're having, finally ❤
You can check out the recipe on our page ⬇️
www.luxfit.ca/recipes

05/04/2022

First baby bump photo and
a much different progress photo than I'm used to posting! 🤰
It's been a challenging journey so far, esp the first 3 months battling nausea and the lack of energy from not being as consistent with my regular eating habits and workouts, not to mention prepping for our move into the new house.
Since being in the second trimester and settling more into our home, I've finally got my appetite back to normal and have been really enjoying getting back to a workout schedule. Im still weight training but with a focus on improving posture and building up core strength and balance. I'm going to try my best to show you some exercises I've been doing ❤

04/08/2022

New Trainer arriving in Oct!

Reposted from Who else feels this way after a an extra slice of pizza!?
Good thing my leggings are extra stretchy, no need to unbutton anything 😂
But jokes aside, and I are expecting a baby in October!! ❤
is gonna be a big brother!! 🥳

03/24/2022

Do we need to lift weights to lose weight? Or is dieting enough?
🍓🥗
When it comes to weight loss, dieting and being in a caloric deficit should be a top priority, and doing that can help you achieve weight loss goals BUT - (you knew there was a but coming)
we don't think it's optimal to be on a weight loss program and just focus on dieting.
Why? 🏋‍♂️
Resistance training increases muscle mass which will also increase your metabolic rate and the higher your metabolic rate is, the more calories you burn and the easier it is to lose weight and keep it off (plus the other numerous benefits resistance training can offer like better posture and getting stronger).
It's especially advantageous for people who are sedentary following a weight loss program and begin to workout with weights, their results appear much sooner.

01/28/2022

Happy Friday everyone! We're looking forward to being back in studio on Monday! 💪Looking forward to seeing everyone again!

01/21/2022

Tofu is a great protein substitute for meat or dairy if you're considering more plant based options!
This is my one of my go to dressings for a tofu rice bowl🍚

Low Fat Peanut Dip 🥜
-4 tbsp powdered peanut butter (defatted peanut butter)
-1 tbsp stevia 
-2 tsp soy sauce
-2 tsp rice vinegar
-2 tsp sriracha (depending on how spicy you want it) 🔥
-Cayenne pepper to taste
-1- 2 tbsp lime juice
-1 tsp black sesame seeds

We usually use this on one package of diced up extra firm tofu.

More recipes like these on our website www.luxfit.ca/recipes

01/18/2022

Hey guys 👋 who's spending a lot more time sitting? Whether you're gaming, working more from home or catching up on shows, try to get up more frequently to stretch! 🧘‍♀️
Sitting for too long might cause bad posture that might lead to back pain! Stretch your muscles especially:
✅Glutes
✅Hamstrings
✅Quads
✅Calves
We've also added a new routine to our mobility workout.
This exercises helps loosen up tightness surrounding the hip joint: while sitting on a stability ball let your hips shift from side to side 10x, downward and forward 10x, create a circle clockwise 10x and another circle 10x counterclockwise. Playing some merengue music 🎶 in the background really helps keeping the tempo and makes it a little less boring, trust us!💃