FitLife Wellness Training

FitLife Wellness Training Movement Expert | Fitness & Wellness Coach | Fascial Stretch Therapist

Making women stronger everyday through Growth, Education and Awareness!

I believe it is important to exercise your body, mind and soul. To me growth in life is inevitable and we need to keep pushing our minds and bodies toward new boundaries to receive reward in life! That is why I am bringing you a network of open information that will help you lead a longer, happier, pain-free life.

09/17/2021

Imagine waking up and feeling full of energy…
Knowing how to take care of your body.
Having a morning routine that sets up the rest of your day to be fueled and stress free.

But it doesn't happen...time and time again because we aren't taught this as we've grown up.

We're lost or too busy or too tired to find time to go to the gym, cook healthy meals, stretch our bodies and lastly take care of our mental health.

This is why I created the Fitlife Wellness Journey.

Let me teach you positive, healthy habits that will change your life like they have mine.

Take control of your life and your health!

We've got to remember it's a journey and it's not easy. We need to find ways to work health and wellness into our lifestyle before we see change or motivation.

If you're interested in learning more about taking control of your health and wellness let's chat!

Send me a DM for any questions🙏🏻💜

#fitlifestyle #fitlifewellnessjourney #fitlifewellnesstraining #womensfitnessmotivation #torontofitfam #fitfam #womensfitnesscoach #wellnessjourney #morningroutine #stressrelief #transformation #vaughanfitness #womansfitness #womanempowerment #womensupportingwomen

When does it STOP?!?! The negative self talk,The lack of self confidence,Treating ourselves like the last person on the ...
07/27/2021

When does it STOP?!?!

The negative self talk,
The lack of self confidence,
Treating ourselves like the last person on the list?

Giving in to our vulnerabilities?
Believe what others care about you?
The lack of hope and joy and motivation to live our own lives?

What it all comes down to is how much we love ourselves. I'm the first person to admit this has taken me a long time, been a huge struggle for most of my life and it's something that will be a journey for the rest.

But why not find grace for yourself? 
Why not live a happy and peaceful life?
I promise it will get easier and easier once you practice it...

I know we can't control everything that happens in our lives but it's true that we can control how we perceive it and how we want to react in situations.

Try being kind to yourself as you would your best friend or family member, remember you come first in your life,
remember to find that time to build yourself up.
Even if it's a few mins a day you can spare.

I've learned that positive reinforcement can change your brain when working on new habits, it makes you want to do them more and therefore more likely to happen again. 

So tell yourself you're doing a great job, thank yourself for pushing yourself and also finding the time to take a breath, reinforce that you are a masterpiece and one of a kind special kick ass human being and f**k all this madness!!!!

Let's finally just LOVE OURSELVES!

What's the alternative? 
Hate yourself for the rest of your life?!?
Don't be crazy!! 
You deserve more 💜💜💜

#fitlifewellnesstraining #fitlifewellnessjourney #healthylifestyle #healthjourney #fitnessjourney #fitlife #wellnessjourney #wellness #torontofitfam #torontomentalhealth #positiveselftalk #positivemind #mindsettraining #mindset #selflove #grattitude #vaughanfitness #onlinefitnesscoaching #onlinecoach #ilovemyself

When does it STOP?!?!

The negative self talk,
The lack of self confidence,
Treating ourselves like the last person on the list?

Giving in to our vulnerabilities?
Believe what others care about you?
The lack of hope and joy and motivation to live our own lives?

What it all comes down to is how much we love ourselves. I'm the first person to admit this has taken me a long time, been a huge struggle for most of my life and it's something that will be a journey for the rest.

But why not find grace for yourself? 
Why not live a happy and peaceful life?
I promise it will get easier and easier once you practice it...

I know we can't control everything that happens in our lives but it's true that we can control how we perceive it and how we want to react in situations.

Try being kind to yourself as you would your best friend or family member, remember you come first in your life,
remember to find that time to build yourself up.
Even if it's a few mins a day you can spare.

I've learned that positive reinforcement can change your brain when working on new habits, it makes you want to do them more and therefore more likely to happen again. 

So tell yourself you're doing a great job, thank yourself for pushing yourself and also finding the time to take a breath, reinforce that you are a masterpiece and one of a kind special kick ass human being and f**k all this madness!!!!

Let's finally just LOVE OURSELVES!

What's the alternative? 
Hate yourself for the rest of your life?!?
Don't be crazy!! 
You deserve more 💜💜💜

#fitlifewellnesstraining #fitlifewellnessjourney #healthylifestyle #healthjourney #fitnessjourney #fitlife #wellnessjourney #wellness #torontofitfam #torontomentalhealth #positiveselftalk #positivemind #mindsettraining #mindset #selflove #grattitude #vaughanfitness #onlinefitnesscoaching #onlinecoach #ilovemyself

07/08/2021

Quick Hip & Spine Flow 🧘🏼‍♀️💜

If you've been sitting all day and are feeling any stiffness in your back and neck, this flow can help!

This is a great routine for anytime of the day, before and/or after your workout.

Follow along, slow it down and take time to breathe in each position and see how much different you feel.

DM me if you have questions or need to know how to stretch a certain area in your body 🙏🏻🌿

#fitlifestyle #fitlife #hipflow #spineflow #stretch #stretchroutine #torontofitfam #toronto #vaughanfitness #onlinefitnesscoaching #onlinefitness #fitlifewellnesscoaching #fitlifewellnessjourney #hipmobility #stressrelief #stretchtherapy #stretchitout

I just wanted to say You are beautiful...you are worthy...even when you don't feel that way.  Start with simple things t...
06/27/2021

I just wanted to say

You are beautiful...
you are worthy...
even when you don't feel that way.

Start with simple things that you can commit to...whether that's a walk or a workout or just 10mins of stretching.

Get in the habit of doing something small for yourself daily or evey few days and build from there.

Most people try to change too much too fast, don't last longer than a week and shut down because we haven't accomplished what we said we would.

I have minimums that I aim for and sometimes I can do more, sometimes I can't.

Really try and figure out what you can do daily with the time you have even if it's 1min of exercise and try your best to be gentle with who you are now, not who you used to be when life was different.

Good luck my friends I have faith you can do it!!!!!

#fitlifestyle #fitnesscoach #fitlife #fitlifewellnesstraining #torontofit #vaughan #markham #minimums #bekind #selflove #movement #loveyourself #smallhabits #habits #healthyhabits

I just wanted to say

You are beautiful...
you are worthy...
even when you don't feel that way.

Start with simple things that you can commit to...whether that's a walk or a workout or just 10mins of stretching.

Get in the habit of doing something small for yourself daily or evey few days and build from there.

Most people try to change too much too fast, don't last longer than a week and shut down because we haven't accomplished what we said we would.

I have minimums that I aim for and sometimes I can do more, sometimes I can't.

Really try and figure out what you can do daily with the time you have even if it's 1min of exercise and try your best to be gentle with who you are now, not who you used to be when life was different.

Good luck my friends I have faith you can do it!!!!!

#fitlifestyle #fitnesscoach #fitlife #fitlifewellnesstraining #torontofit #vaughan #markham #minimums #bekind #selflove #movement #loveyourself #smallhabits #habits #healthyhabits

03/28/2021

Hey Ladies ☺️🙋🏼‍♀️!

Spring is here finally and warmer days are on their way!☀️
I am happy to be offering Outdoor Personal Training once again! 🌿 🤸🏼‍♀️

I am looking to teach and support women in their healthy and fit lifestyle journey! We all know it takes work to make permanent change and I'd love to be your teacher and biggest support. 🏋🏼‍♀️🥳

I will teach you how to properly strength train, take care of you're body through recovery techniques like yoga and mobility training (think yoga and manual tissue release) as well as teach you what food is best for fueling your brain and building lean muscles! 🧘🏼‍♀️🥗🍲

I am passionate about teaching women as this is simply not something we are taught growing up and it is so important to learn for our bodies, our minds and for supporting our loved ones! 👪

If you are interested, have any questions or know a friend who would benefit from my services please reach out and send me a message, let's have a conversation to see if we are a good fit for eachother!

**I also offer ONLINE Coaching for those who would prefer to workout from the convenience of home**

#outdoorfitness
#outdoorfitnesstraining
#spring2021
#onlinefitness
#onlinefitnesscoaching
#womensupportingwomen
#ladiesfitness

02/04/2021

Hey Everyone!

Here are some of my favourite spine and core stretches that I love to do to release any tension in my back, neck and hips.

Feel free to try out some or all of the moves and take your time, taking deep breaths in each stretch to really feel your body release.

This is a great routine for morning, after workouts and before bed.

If you have any questions or would like to know how to stretch a certain area of your body feel free to reach out 🙋🏼‍♀️👍!

#yoga #stretching #fitlife #fitlifestyle #fitlifewellnesstraining #bewell #stretchitout #spinestretchingroutine #spineandcorestretch #core #wellnessjourney #wellnesslife #onlinepersonaltrainer #onlinefitnesscoach #onoinefitnesscoaching #fitlifewellnesscoaching

https://podcasts.google.com/?feed=aHR0cHM6Ly9rd2lrYnJhaW4ubGlic3luLmNvbS9yc3M&ep=14&episode=ZjJlYTI1YjUtNzc0MS00MzFkLTk2...
02/04/2021
Kwik Brain with Jim Kwik - 209: Discovering Courage in Difficult Times with Tana Amen

https://podcasts.google.com/?feed=aHR0cHM6Ly9rd2lrYnJhaW4ubGlic3luLmNvbS9yc3M&ep=14&episode=ZjJlYTI1YjUtNzc0MS00MzFkLTk2NWUtODBhMzNlZTA5MDQw

Hey All!

Here's a quick podcast how to find courage and kindness in difficult times. It's been a rough year for some and I hope this helps 🙂💜

How do you discover courage in difficult times? You’ve heard of or maybe even experienced post-traumatic stress, but what about post-traumatic growth? To share her moving story and brand new book, The Relentless Courage of a Scared Child, I am privileged to welcome a very special friend and return...

11/18/2020

*The POWER of NOW*

There is only power in the time we have now. 
The past, who we used to be & what we used to do often comes up when I speak to people about goals.

But in reality, your past can't affect your goals.
Only your present has a direct relationship to your future goals. 

So let's take a second to check in,
Do you need a self care day?
Some time to take a few deep breaths?
Maybe less scrolling and more movement?

What can you practically work on today? 
What can you afford emotionally and physically?

One thing I do with myself and with my clients is work on break our goals down into daily actions that are realistic and manageable.

For example, committing to 10mins of dedicated movement today. Whether it's walking, strength training, yoga, sports etc..

Can you do it daily? If not, what about 5mins? You can also break up this number throughout the day, we're not trying to exhaust ourselves but just trying to create some positive stress 🙏🏼🏋🏼‍♀️

Great for your mood, blood flow, increased energy, digestion, sleep, lymphatic system - hormones and immunity 👌🙏🏼

#fitlifewellness #fitlifewellnesstraining #onlinefitnesscoaching #onlinefitnesstraining #fitfam #fitness #fitnessmotivation #justmove #womensfitness #motivation #powerofnow #now #today #virtualfitness #fitlifewellnesscoaching #healthylifestyle #getmoving #goals #wharcanyouaccomplishtoday #keepitsimple

11/09/2020

Let's talk about 🅲🅾🆁🅴 🆂🆃🆁🅴🅽🅶🆃🅷 🏋🏼‍♀️!

Your "CORE" is a big group of muscles around the center of your body that provide stability for your spine & hips - which support your upper and lower body.

This group of muscles includes 3 layers of abdominals, lower back muscles and I always like to include the glutes 🍑.

These muscles end up being weak if we don't workout, and even when we do workout it can be hard to feel these muscles working.

I always teach my clients that it's like a light switch, the core is either on or off and it won't necessarily be a huge strain.

Everytime we sit down our abs and our glutes like to "turn off", so it's important to take a few minutes in your day or before your workouts to turn them on and reinforce your body's stability.

Turning on your core is more about bracing than contracting a certain way, and it starts with a slight tuck forward with your pelvis like I'm doing in the video.🏋🏼‍♀️

From there you can have one hand on the top of your stomach and cough, do you feel that? It's your core 🙋🏼‍♀️

Some exercises you can practice to build your strength are planks, any balance moves and even while you sit you can tuck and brace for a few breaths to start strengthening today!

Stay tuned this week for more exercise tips 😉!

#fitlifewellnesstraining #corestrength #coretraining #helathyspine #onlinecoach #onlinefitness #onlinefitnesscoaching #womenshealth #womensfitness #strengthtraining #mondayworkouttip #workouttips #mondaymotivation #balancetraining #stabilitytraining #exercisetips #torontofitness #vaughanfitness #fit

One of the most important factors of a healthy lifestyle is building healthy habits 🏃🏽‍♀️🚴🏼‍♀️🧘🏽‍♀️! This is one of the ...
11/06/2020

One of the most important factors of a healthy lifestyle is building healthy habits 🏃🏽‍♀️🚴🏼‍♀️🧘🏽‍♀️!
 
This is one of the first things we work on in my
Fitlife Wellness Coaching program 🏋🏼‍♀️

We will come up with a STRATEGY to reach your desired goals & set you up on your journey to living a fit and healthy lifestyle ✨ !
 
This means taking your desired outcomes and slitting them down into ACTIONABLE steps and daily habits that are realistic and practical 🙋🏼‍♀️🙌🏼! 
 
For example this could look like planning small breaks in your day to get up and move around, planning your meals and snacks, taking 30mins after work to get some activity in before you relax for the evening 🤾🏻‍♀️
 
What small step can you make today that can help you reach your goals? 🤸🏼‍♀️
 
If you are looking for more support with healthy habits, please reach out to my DMs or apply for my coaching program through the link in my bio! 🙋🏼‍♀️🙏🏼
 
Please SAVE & TAG & SHARE  to someone you love and would benefit from support 💜👍🏼
 
#onlinefitnesscoaching #onlinetrainer #onlinefitness #virtualfitness #fitfam #fitnessplan #fitlifewellness #selfcare #fitlifewellnesstraining #fitlife #fitlifewellnesscoaching #fitnesscoach #femalepersonaltrainer #womensfitness #womenshealth #lululemon #nike #fabletics #torontofitfam #fitnesscommunity

One of the most important factors of a healthy lifestyle is building healthy habits 🏃🏽‍♀️🚴🏼‍♀️🧘🏽‍♀️!
 
This is one of the first things we work on in my
Fitlife Wellness Coaching program 🏋🏼‍♀️

We will come up with a STRATEGY to reach your desired goals & set you up on your journey to living a fit and healthy lifestyle ✨ !
 
This means taking your desired outcomes and slitting them down into ACTIONABLE steps and daily habits that are realistic and practical 🙋🏼‍♀️🙌🏼! 
 
For example this could look like planning small breaks in your day to get up and move around, planning your meals and snacks, taking 30mins after work to get some activity in before you relax for the evening 🤾🏻‍♀️
 
What small step can you make today that can help you reach your goals? 🤸🏼‍♀️
 
If you are looking for more support with healthy habits, please reach out to my DMs or apply for my coaching program through the link in my bio! 🙋🏼‍♀️🙏🏼
 
Please SAVE & TAG & SHARE  to someone you love and would benefit from support 💜👍🏼
 
#onlinefitnesscoaching #onlinetrainer #onlinefitness #virtualfitness #fitfam #fitnessplan #fitlifewellness #selfcare #fitlifewellnesstraining #fitlife #fitlifewellnesscoaching #fitnesscoach #femalepersonaltrainer #womensfitness #womenshealth #lululemon #nike #fabletics #torontofitfam #fitnesscommunity

10/30/2020

Do you compare yourself to others?

Usually I think I don't, but it caught me out of nowhere and shows up in ways of perfection.

Shows up in my anxieties,
Shows up in my performance,
Shows up in my presence.

What I really want is to compare myself to only me.
🌱 What are my actions?
🌱 What can I improve on from yesterday?

🌿 Am I meeting my standards?
🌿 Am I reaching my goals?

🍃 Do you have goals?
🍃 Do you spend time taking care of yourself?

Charging your batteries.
How can you pour from an empty cup?

All it takes is a few extra minutes a day to plan.
What do I need to be successful?
What is the minimum I can do for the maximum result?

Start there, then build.
Do what is practical and easy.
Start chipping away at your goals,
through small daily actions.

For me this week has been grocery shopping and cooking food 👍. Very thankful.

Think about a small daily action that can help you fill your batteries, fill up your cup and make you have that extra energy the next day.

#fillyourcup #selfcare #fitlife #efficiency #fitlifewellnesstraining #fitlifewellness #torontofitfam #torontofitness #onlinefitness #onlinefitnesstraining #smalldailyactions #virtualtraining #onlinefitnesscoaching #fitnesscoach #fitfam #goals #fitnessgoals

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Hey Ladies! I’m Natalie and I teach women how to strength train, take care of their bodies and make change in their lives through living a healthy & FIT Lifestyle.

Have you been feeling like you need to make a change in your life? I’ve been there! I know what it’s like to have no energy, to be tired and unhappy with your body and your lifestyle. Growing up we weren’t taught how to take care of our bodies and somehow we’re just supposed to know what to do!

I can help you make changes, build new habits and start living a healthy and fit lifestyle that you can continue for the rest of your life! I will teach you how to properly strength train for your body, how to eat so you can feel your best and how to recover your joints and tissues.

I have been a Personal Trainer for the past 10 years and also a Fascial Stretch Therapist for the past year. My background is in Olympic Lifting, Yoga, Nutrition and Lifestyle Coaching. I believe that people should know how to take care of their own bodies, and be able to heal through living a healthy and fit lifestyle.

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