Coach McInnes

07/06/2023

OTTFREEFIT WEEKEND PLANNER 📅

Friday
6am 🚴🏼‍♀️ War Museum
6:29am yoga by 🧘🏻‍♀️ & workout 💪🏽 Dominion Arboretum
11.30am .yoga.cycle spin $10
12pm .cna 👯‍♀️ Gyrokinesis
4:30pm $10
5pm 🚲 200 Lees
5:15pm Warehouse $10
5:20pm .yoga.cycle spin $10
5:30pm $10
5:30pm $10
6pm women👟🌈 Ott City Hall (Lisgar)
6pm $6 Barrhaven & Stittsville
6pm $10 Old Ottawa South
6:15pm Centretown $10
7pm 🚲 Major’s Hill Park
7pm $6 Preston
7pm-11pm 🕺🏻 Andrew Hayden Park
7:30pm $5-15 karma - Cent & West
8pm $6
8pm 🎥Beechwood Cemetery
8pm-11:30pm .obsession 💃🏽 Major’s Hill Park

Saturday
5am-7am kundalini sadhana ✨
8am Mon Groupe De Course ⛰ TBA
8am 👟 18 Beechwood
8:15am yoga🧘🏼‍♀️ 2345 Alta Vista Dr
8:30am ⛰P6 Old Richmond Rd
9am 5k 👟
9am .yoga.cycle zoom yoga $10
9am .fitness fitness
9am 👟🌈 Ott City Hall (Lisgar)
9am 👟 96 Sparks
10am .fitness yoga
10am workout💪🏼Dundonald Park
10:30am $ Strathcona Park
11am 🚩War Memorial
11am-4pm .ca market
12pm 🥊 Punch & Sweat
12pm-4pm 💃🏽 Bachata - Parliament Hill
1pm run 👟 Glebe
2pm-4pm Randos Q***r Hikes 🌈 Parc Mousette
6pm-11pm United Dance Ottawa 💃🏽 Latin at Aberdeen Plaza (Lansdowne Park)

Sunday
8am 👟 Ott City Hall
8:30am 👟 1277 Welly West
8:30am Hintonburg 1k / 5k 🏁 $
8:30am Capital Runners Club 👟 Dow’s Lake Pav
8:30am .crew.ott ⛰ TBA
9am .run.crew 👟 Agora
9am 👟 Rideau
9:30am .yoga.cycle $10 spin
11am 🚩War Memorial
11:30am 🧘🏽‍♀️ Riverrain Park
1pm run 👟 Glebe
2pm 🛹 Ottawa City Hall
4pm Zumba 🕺🏽 Parliament Hill

06/28/2023

Emotions drive behaviour, often in ways that don't necessarily align with our goals. They are the origins of what appear to be "self-sabotaging" behaviours. When we stop long enough to understand our emotions we can develop the emotional resilience needed to achieve the health we desire.
If you are frustrated with feeling "stuck" and not making the progress you'd like in your health goals, consider a holistic coaching approach.

Table 2.1: Adaptive and maladaptive responses From the course: PN Level 1 Sleep, Stress Management, and Recovery Coaching Certification

06/26/2023

We are very pleased to see how well represented girls are in our mountain biking camps! Sports participation helps girls in many ways as they become teens: not only to keep them fit and physically healthy but in boosting their self-confidence, which statistics show is at serious risk of deteriorating during these formative years. To that end, Coach McInnes will be offering our camp registrants teaching sessions around self esteem and body confidence throughout the camp weeks. Tina is a physician and health coach and a passionate educator of girls. She has conducted programs in the past including the Dove “Confident Me” sessions, from which she will draw content to share with our girls. Let’s get these girls believing in their self-worth and abilities and out of the influence of the toxic beauty culture. Spots remain in our camp weeks. Register your daughter for one of our camps today! https://ea2841-2.myshopify.com/collections/all

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Nous sommes très heureux de constater à quel point les filles sont bien représentées dans nos camps de VTT ! La pratique d'un sport aide les filles à bien des égards lorsqu'elles deviennent adolescentes : non seulement pour les maintenir en forme et en bonne santé physique, mais aussi pour renforcer leur confiance en soi, qui, selon les statistiques, risque fort de se détériorer au cours de ces années de formation. Tina McInnes est médecin, coach en santé et éducatrice passionnée des jeunes filles. Elle a dirigé des programmes dans le passé, notamment les sessions "Confident Me" de Dove, dont elle tirera le contenu qu'elle partagera avec nos filles. Faisons en sorte que ces filles croient en leur valeur personnelle et en leurs capacités et qu'elles échappent à l'influence de la culture toxique de la beauté. Il reste des places dans nos semaines de camp. Inscrivez votre fille à l'un de nos camps dès aujourd'hui ! https://ea2841-2.myshopify.com/collections/all

06/20/2023

WOMENS HEALTH RETREAT 2023 OCT 14 & 15 at The Wakefield Mill

Women are society's nurturers. We have been socialized to define ourselves by our ability to care for others while also meeting impossible and everchanging cultural standards of beauty and success. These immense pressures take their toll and can undermine women's self-esteem and leave them feeling depleted and in poor mental, emotional and physical health. This retreat is build with this understanding in mind: an understanding that true health and wellness reach far beyond the physical elements of exercise and good nutrition. They seek to heal from the very roots of what true health means: a life that is aligned with a woman's core values. This alignment begins by addressing health in a global sense: what we call "deep health"; and it is achieved by taking the time to reflect and learn about ourselves and what areas of our lives we each need to attend to in order to heal ourselves. This retreat will be nothing short of transformative in mind, body and spirit for those who are ready to look inward.
MORE INFO: https://sites.google.com/coachmcinnes.com/womens-health-retreat?usp=sharing.

06/20/2023

06/18/2023

But the effects of frequent, sub-minute bouts of high-intensity movement have not convinced me to change my exercise routine.

06/18/2023

Toxic diet mentality is so embedded in our culture, it can feel impossible to escape from.

I remember my family making comments when I was eating an ice cream, saying “We need to upload a picture of this to social media to show people what you really eat!”

While I knew it was in jest, the real problem would lie in not eating the ice cream in front of them, and then binging in secret because I feel ashamed.

That’s exactly what the old me would have done.

As someone with a history with BED, I am all too familiar with the secrecy and feelings of judgment and disempowerment.

So how did I get to a place of taking no issue with eating an ice cream or a cookie in front of my family?

Tune into my latest podcast episode, where I reveal my very personal experience with BED, and how I went from shame to strength.

Listen Now [Link in bio]

06/10/2023

My coaching framework is developed from the concept of Deep Health. I am currently obtaining my Sleep, Stress Management and Recovery Coaching Certification which will inform my approach to coaching clients individually and also serve as the groundwork and theme of the Women's Health Retreat I am co-hosting with Sarah Boyd this coming Oct 14-15. The idea here is that approaches to "health" that delve only into the Physical (nutrition, exercise and sleep) neglect to address the other tightly interwoven aspects of true wellness that are necessary to address in order to allow people to thrive. Asking people to simply exercise and sleep more and eat better (by giving them more food instructions and meal ideas) is not what they need. They need to address the complex determinants of their social, psychological, emotional, existential (bigger sense of purpose) , environmental circumstances so that those physical things (exercise, sleep and better nutrition) are truly accessible, in a sustainable way.

Figure 1.34: Examples of “deep recovery” and resilience resources

06/10/2023

SAVE THE DATE!
The second annual Women's Health Retreat will be happening Oct 14-15 at the Wakefield Mill!

This retreat will dive deep into the roots of health change and help women who want to start on a meaningful journey to improve their health (that goes well beyond superficial plans to eat well and exercise) in a sustainable, successful way. Together we will build what I call the foundation of health through self-reflection and a broad look at the determinants of true wellness. If you are ready to start thriving, consider joining us.



Stay tuned for ticket sales soon!

06/01/2023

OTTFREEFIT WEEKEND PLANNER 📅

Friday
6am 🚴🏼‍♀️ War Museum
6:29am 💪🏽 Dominion Arboretum led by 😀
9:30am walking group
11.30am .yoga.cycle spin $10
4:30pm $10
5:20pm .yoga.cycle spin $10
5:30pm $10
6pm women👟🌈 Ott City Hall (Lisgar)
6pm $10 (Old Ottawa South)
6:05pm $10
6:30pm Bhakti Yoga Club kirtan - 212 Somerset E
7:30pm $10 - 143 Wilbrod
7:30pm fundraiser $20 (255 Albert)

8pm $6

Saturday
All Day 🚪 Doors Open
5am-7am kundalini sadhana ✨
7am run club 👟 The Glebe 🚨 NEW
8am Mon Groupe De Course ⛰ P13 Gatineau Park
8am 👟 18 Beechwood
8:30am ⛰ P2 Shirley’s Bay
9am 💪🏽 bootcamp - Mooney’s Bay
9am 5k 👟
9am
9:30am ⛰ P13 Gatineau Park
9am 👟🌈 Ott City Hall (Lisgar)
9am 👟 96 Sparks
9am-3pm 🏔 mountain running camp $ Mt Tremblant
10am .yoga.cycle zoom $10
10:30am $ Strathcona Park 😀
11am 🚩War Memorial
12pm-2pm .cna 🎶 Capital Sessionslrdcby
2pm-4pm Randos Q***r Hikes 🌈 Parc Mousette
9pm ✨ Full Moon yoga - Lansdowne Park

Sunday
All Day 🚪 Doors Open
7am run club 👟 The Glebe 🚨 NEW
8am 👟 long run - Ott City Hall
8:30am 👟 1277 Welly West
8:30am Capital Runners Club 👟 Dow’s Lake Pav
8:30am .crew.ott ⛰ P11 Gatineau Park
9am .run.crew 👟 Parc des Cedres
9am 👟 Rideau Centre
9am
9am-3pm 🏔 mountain running camp $ Mt Tremblant
10am-2pm 🚪 Doors Open
11am 🚩War Memorial
12:30pm 🤸🏽‍♀️ TBA
4pm Zumba on Parliament Hill 😀

06/01/2023

Read more in Chapter 2 of Atomic Habits. Get a copy at atomichabits.com

05/30/2023

Program opens next week! June 5. Learn to lift with confidence and with the support of a coach and other like minded women!

Includes 2x6 weeks training
1 travelling program
Weekly sessions online with the coach!
(Optional) 2 live coaching sessions

Send a DM for an email with more details.

05/28/2023

05/27/2023

Sounds familiar doesn’t it 😉

Mindset, habits and routine are the building blocks for success towards your wellness goals.

05/26/2023

OTTFREEFIT WEEKEND PLANNER 📅

Friday
6am 🚴🏼‍♀️ War Museum
6:29am 💪🏽 Dominion Arboretum led by
8:30am ☕️ Arts Court
11.30am .yoga.cycle spin $10
1pm baby & me yoga
4:30pm $10
5:20pm .yoga.cycle spin $10
5:30pm $10
5:30pm $10
6pm women👟🌈 Ott City Hall (Lisgar)
6pm $6 Barrhaven & Stittsville
6pm $10 Old Ottawa South
6pm 👟shakeout at
6pm-7:30pm ⛰ trail running clinic - Camp Fortune
6:05pm $10
6:30pm Bhakti Yoga Club kirtan - 212 Somerset E
7pm $6 Preston
7:30pm $5-15 karma - Cent & West
7:30pm $10 - 143 Wilbrod
8pm $6

Saturday
5am-7am kundalini sadhana ✨
8am Mon Groupe De Course 👟 Maison du Citoyen - Gatineau
8am 👟 18 Beechwood
9am 5k 👟
9am
9am 👟🌈 Ott City Hall (Lisgar)
9am 👟 96 Sparks 🚨 NEW
10am 👟 shakeout Lansdowne Park
10am .yoga.cycle zoom $10
10:30am $ Strathcona Park
11am 🚩War Memorial
12pm 🤸🏽‍♀️ St Luke’s Park
1:30pm-3pm Youth storytelling workshop - Sunnyside
2pm-4pm Randos Q***r Hikes 🌈 Parc Mousette
2pm-7pm .ca 🎨 Disrupt street art fest
3pm 🏁 2k
4pm 🏁5k
4pm BIPOC indoor climb $
6:30pm 🏁 10k

Sunday
7am 🏁 half
9am
9am 🏁 marathon
9am 🏔 Mont Ste Marie camp
11am 🚩War Memorial
11am-3pm 🛹 Constance Bay (women only)
1pm-3:30pm 🎨 community crafting at McNabb Community Centre $
1:30pm-3pm 🚲 Lansdowne Park
3pm 📚 book club
4pm Zumba - Parliament Hill

05/24/2023

Back by demand! This is a team-style training program for women who want to build muscle. Put an end to feeling intimidated at the gym and learn to lift with confidence.

The spring edition of WWWM ends this week and was a success so I am offering a summer extension with spots for new joiners! The group is incredibly supportive and fun!

The program includes:
- 2 x 6 week programs (self completion in home gym or gym of choice)
- 1 "travel" program for those inevitable weeks away
- weekly online sessions with coaching tips, education, support and feedback from me, your coach
- (optional) 2 live sessions at gym in central Ottawa to review lifts with feedback on form.

Cost is $200 (online participation only) and $300 (for live session attendance).

More details upon request.

05/23/2023

Well, well, well. Now doesn’t this sound familiar!?

05/22/2023

Small, yet easy-to-follow habits.

05/22/2023

Arm your girls with more self esteem.

Click the link in my profile for more information. Program begins May 31

05/21/2023

https://www.eventbrite.ca/e/strong-girls-confident-me-tickets-640077869137

These 5 workshops (Dove campaign) are proven to boost confidence, self esteem and body image amongst girls aged 11-14.

05/19/2023

My friends already know just how passionate I am on the subject of women's health. A while back, I started speaking to young girls about self-esteem. It was sparked by a realization that many of my adult female clients carry immense trauma from living in a world of toxic messaging around the roles and standards of "beauty" for girls and women; and reading that girls self esteem peaks at age 9.
There is a fire inside of me, and at times it becomes a raging blaze when I recognize, among my clients, the effects of this toxic "beauty and wellness" culture. So once again, I am committing to my project. I could not get enrollment through our community centre but I am planning a series of FREE sessions over the spring and summer - some for girls, some for their moms and some for both. Stay tuned. I will start to kill this.

Dove launches "Evolution" follow-up to it's evolution commercial. It's message is aimed at the parents of young girls and the message is "Talk to your daught...

05/19/2023

Not just our girls, ourselves. It must end.

📣 You wouldn’t give your daughter toxic beauty advice, but she could be hearing it online. Every. Single. Day. ✨New ✨ Dove Self-Esteem Project research foun...

05/18/2023

https://youtu.be/6qffTmkjhUk

These very common and distressing eating disorders are associated with shame, guilt and distress but are imminently treatable. This 5 min video reviews defin...

05/16/2023

Outlive by Peter Attia MD on the new era of Medicine.

05/16/2023

An idea worth considering today. ⁠
⁠
Click the share icon below to add this to your story or share your thoughts on this idea.

05/16/2023

If you're someone who is frustrated by lack of progress with a health goal, consider that there is perhaps a bit of a mismatch between your expectations and the reality of your situation.

Taking on too much (in an effort to accelerate results) usually backfires. Examples are: attempting to change ones' nutrition in an all-or-nothing fashion (eg cutting out ALL sugar) or commencing a 4 day per week workout program when you are someone who is relatively sedentary at the moment. It's tempting to think you can transform your habits quickly through sheer will and more effort, but these just perpetuates a cycle of stopping and restarting with nearly zero net forward progress and lots of mental f*ckery.

It can be hard to accept your starting point and set realistic steps in motion with a long-term outlook but this will ultimately lead to better results in 1 year, 5 years and beyond.

SO BREATHE! Rome wasn't built in day.

05/15/2023

05/14/2023

05/13/2023

🔩Why should you lift weights (especially if you are a woman heading in to the second half of her life)?

🔩Lifting heavy weights is important, because as we age our bodies are naturally losing muscle mass.

🔩The best way to hold on to the muscle we do have and to build new lean muscle mass is to lift weights that are challengingly heavy to us.

🔩Women, particularly older ones, tend to back away from lifting weights because they are afraid of getting 'bulky'. While lifting heavier weight will increase your muscle mass, it will not bulk you out. It will instead make you look more toned.

🔩Having additional muscle also increases your basal metabolic rate, so it helps you burn calories even when you are doing nothing but lounging on the couch!

05/13/2023

No. No it does not. This is horrible horrible advice.

05/12/2023

🤷‍♀️

05/12/2023

We are happy to inform you that summer registration for the Club MSM Kids Mountain Bike Camps is now open!

We currently have 2 weeks of camp open and are looking to open up some weekend clinics in the coming weeks
- July 24-28
- July 31-Aug 4

So go to Clubs Studio and get those athletes registered!
See you on the trails!

* If you are not a Club MSM member, please see then instructions below, DM us, or contact us at [email protected]

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Nous avons le plaisir de vous informer que les inscriptions pour nos camps de vélo de montagne destinés aux enfants sont maintenant ouvertes !

Deux semaines de camp sont actuellement disponibleset nous envisageons d'offrir aussi quelques cliniques de fin de semaine au cours des prochaines semaines.
- 24 au 28 juillet
- 31 juillet au 4 août

Allez sur Clubs Studio et inscrivez vos athlètes !
Au plaisir de vous voir sur les pistes!

** Si vous n'êtes pas membre du Club MSM, veuillez consulter les instructions ci-dessous, envoyez-nous un messgage direct ou contactez-nous à [email protected]

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Instructions sign up for Club MSM membership
(veuillez nous contacter pour la version française)

-Go to Clubs Studio and sign up with Club MSM: https://app.clubs.studio/en/login
-Once you’re signed up go to the Club MSM Home Page, select Family on the left hand menu, and ‘Add Family Members’ (Athletes) that you wish to register for Camp. Parents can provide any relevant information related to their athlete (Health info, allergies, Emergency Contact etc.) that they wish to share with the camp leaders.
-Once family members are added, click ‘Registrations’ in the left-hand menu, and choose the athlete/family member you wish to register. Then select the camp of your choice and ‘Add to Cart.’ Once you select ‘Proceed to Cashier’ in the upper right hand corner, the complete details related to the camp will be displayed. At this point parents can either select ‘Confirm Order’ at the bottom of the page or delete the order to cancel.
-Once confirmed, you will receive an email invoice. Payment can be made via email transfer (instructions will be sent)
-Finally, parents will need to present a signed Waiver, which can be found in the left hand menu under ‘Forms.’ Download a copy of the waiver, sign and date and then upload the signed waiver back in the Forms section of Club Studio.

05/12/2023

Meet my client Richard. He kindly agreed to allow me to feature him in the midst of crushing a Turkish Get Up. 💪 If you aren’t familiar with this phenomenal exercise, take a moment to Google it and witness how much mobility, stability and motor control is involved in its clean ex*****on. No small feat! Particularly for someone who, at the beginning of our coaching journey, had leg and shoulder pain and restriction. Richard works very hard - both in our sessions and on his own - and he is proudly 14 lbs lighter since December and has found that gardening this spring is a world of difference from last year! He has much better stamina and doesn’t need a support stool to get up and down from the ground. This is what training offers at all ages: increased functional capacity and improved quality of life. Congratulations Richard, you make being a trainer/coach a joyful pleasure!! 🎉🥳

05/11/2023

It was such an honour and a great learning experience for me to be a keynote speaker, along with the wonderful Jodi Wilding (executive coach) and Julia Hajjar at the Bayshore Wellness Retreat in Sudbury this week. This initiative was spearheaded by and his amazing Solving Wellness team! I’m happy to be a contributor to Solving Wellness, a greater project that aims to provide health and wellness resources and education to health care providers across North America. It is my hope to be giving this talk to many more groups of physicians, nurses and allied health professionals in the months to come. I’d also love to share my insights and speak to your corporate group as a “lunch and learn”. If this is of interest to you, please send me a message.