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We are going through some changes. Big news is coming soon!

22/06/2023

I have been working out at home a lot longer than I have been going to a gym.

I remember when I first joined my gym, and they gave me their "free" personal training session. The trainer was nice and knowledgeable and I felt comfortable with them. And then, when the session was over, they sat me down and explained that if I would like to keep seeing them, I would need to pay $300 a month for a minimum of 12 months for ONE session per week. ONE!!!

Now I was already pretty experienced when it came to fitness. So I opted out because DAMN! that was a lot of money. But I couldn't help but think of those who come in looking for help to get a better handle on their health. They can either pay, thinking that this is their only option or walk away feeling like they are on their own.

That was when the first seed was planted. I wanted to become a trainer. I wanted to become a trainer so that I could make health and fitness education and support accessible. So I did, and now I do.

One of the ways that I am able to do this is by encouraging and teaching people to workout using what they have available. You don't need a gym. You don't need a car. You don't even need weights.

I offer online personal training services that guide and educate you on how to live healthier and customize each program to your specific goals. And right now, I am offering 25% off!

The link is in my bio. Book your consultation and try out our free 7 day program!

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14/06/2023

Exercise is the answer.

Now it may not always be the answer you want, but it is the answer.

Lacking energy because you are trying to balance work and family and you just found our your wife is pregnant with your fourth child? Exercise!

Annoyed because your family forgot your birthday and your crush doesn’t know you exist? Exercise!

Stressed out because your boss is an as***le who talks over you and steals your ideas? Exercise!

Pi**ed off because Daddy put you in the corner and you don’t get to dance in the big talent show? Exercise!

It’s not always easy to get to the gym or hit play on your workout dance tape, but it is always worth it. Start small, be consistent and don’t be afraid to ask for help.

13/06/2023

Give me the squat rack, give me the bench press, give me literally anything else, just don’t give me cardio.

I kid. Cardio is a necessary evil. And boy howdy is it ever evil.

The trick is finding some cardio that you enjoy. All you need for it to be considered cardio is heavier breathing. 😉

So pick your poison, walking, jogging, swimming, hiking, or my personal favourite DANCING! I am not good at it but it is a fun way to get cardio in without it feeling like work.

Remember, cardio improves heart health, stamina, happiness and will help you live longer.

Hands up if you love cardio! 🏃

12/06/2023

This week I want you to set a reminder on your phone. All it has to say is, "Look up."

Now if you can remind yourself to do this more than once a day, great! The important thing though is that once a day, you look up from your phone, or your computer, or whatever you are doing and you take in the world around you.

Don't just look around, I mean really take it in. Be present in your life, your skin, your world.

We are on autopilot 99% of the time. how often are you stopping to really feel the intention of your actions or reactions?

Try to remember what Ferris said. 😎

17/01/2023

Films from the 80s were not only the absolute best but they were also insightful and inspiring, with the best music and most awesome fashion!

We don't need to talk about how creepy Duckie's character was. Or the fact that he probably wasn't the BEST friend. But when I watched this movie for the first time at the age of 12, and fell head over heels in love with it, I loved Duckie and was totally rooting for him.

However, as an adult I know that you don't need a hype man to help you feel good. Be your own Duckie!

Look in the freaking mirror and recognize that the person looking back is beautiful inside and out.

07/01/2023

Cheap, easy, and healthy! That is going to be a HUGE focus this year. Groceries are bananas expensive. Anyone with a pulse doesn't have an extra second to spare. But we still need to be able to take care of ourselves.

It seems daunting to cook dinner tonight when it doesn't involve tossing something in the oven or ordering in. But I promise I am going to share some relatively quick recipes that are affordable and pretty good for you. By pretty good for you, I mean that they have some veggies and are homemade. That counts!

So here's what I made last night.
Tortellini minestrone
Two carrots
2-3 potatoes
Onion
Can of kidney beans
Can of diced tomatoes
Carton of broth
Frozen or fresh spinach
Zucchini
Package of tortellini
2 cups of water
Salt and pepper
Onion salt
Garlic (cloves or powder)
Oregano

This recipe was under $10 to make and yielded 8 hearty servings. Also, you can totally add whatever veggies, fresh or frozen, that you want, and I added beef tortellini to get a bit of a protein boost.

This took about 10 minutes of prep and 25 minutes to cook. You can also freeze the leftovers.

It's not fancy, but it's hearty, healthy, cheap and the family likes it.

04/01/2023

I didn't pass on Merry Christmases or Happy New Year well wishes and for that I want to apologize. But I also want to be honest. I didn't do it, not because I didn't care but because I just couldn't make myself do it. I was exhausted.

2022 was by far one of the most difficult years of my life and by December I was burntout. I actually burned out long before that. In October I took a step back. In that time I was diagnosed with ADHD, got a part time job outside my house just so I could be around actual humans face to face and I took a much needed break from the hustle, to figure out what I wanted for my future.

Now it is three months later and honestly, things are different...in a good way. 😊 this is the year of bravery, of taking the leap and doing the thing!

I feel ready, rested and absolutely over the moon happy to wish you all a belated Merry Christmas and magical New Year and holy crap do I have a good feeling about 2023!

Anyone else feeling good about the new year? Anyone already had eniugh of 2023?

26/09/2022

How will we know how far we’ve come if we can’t remember where we started? To help you with this, we created a fitness and lifestyle planner!

Keeping track of our fitness, nutrition, and goals is an essential part of success. Being able to look at your progress and see all of your efforts in one place is a proven motivator and an amazing feeling when you can see how much you have improved.

The RetroWave Fitness Planner includes all of the important details that you want to track when embarking on a new health and fitness journey and eliminates the fluff.

What’s inside?

-Measurement Tracker
-Check-ins throughout the program
-Weekly goal setting
-6 weeks of fitness trackers
-Nutrition planning
-6 weeks of workout logs
-6 weeks of journal pages
-Water tracking
-Daily gratitude

…..oh and it looks awesome!

Set yourself up for success by planning and tracking your fitness and nutrition using the RetroWave Fitness Planner! Link in bio!

BONUS: You will receive a free fitness planner when you sign up for any of our subscription services or packages.

20/09/2022

No one is immune to everything, but you can give your body a fighting chance at fending off the copious amounts of yuck floating around you at any given moment.

Here are a few things to keep in mind as we get closer to flu season.

19/09/2022

We have all heard how important it is to get a good night's sleep. But we also know that after the kids have gone to sleep or you have put in a full day's work, you want to relax, maybe watch a movie and enjoy as much time as you can before you have to go to sleep and do it all again tomorrow.

I GET IT!!

But what if I told you that getting a full 7-8 hours of sleep a night can prevent weight gain, boost your immunity, boost productivity, improve your mood, strengthen your heart AND improve your memory? Would it maybe sound a little bit more worthwhile? Seriously, doing one of our favourite things is actually really good for us? Crazy, right? Now, if only we could get pizza to cure something, we'd be set.

Sleep also works best when we have consistent habits. This means going to bed and waking up at the same time every day. So I challenge you this week to go to bed and wake up at the same time every night AND get 7-8 hours of sleep a night.

Tip: turn off your phone/TV 30 minutes before bed. Put it away, go through your bedtime routine, maybe do a bit of reading (of actual physical books), or even listen to a podcast or sleep meditation. Just make sure the screen is off.

15/09/2022

Calories are calories are calories are calories. Get it?

There is no such thing as good food and bad food. There is definitely a difference between nutrient dense food and empty calories, sure, but your body processes all calories the same way because a calorie is a unit of energy. It is all just fuel for the fire.

So whether you eat 2000 calories worth of fruit and veggies or 2000 calories worth of pizza and fries, your body is still getting 2000 calories.

If we are talking about fat loss, your need to be in a calorie deficit. That means that you need to consume fewer calories than you are using to move, exercise and exist. And while it is highly recommended that most of those calories are coming from nutrient dense sources like veggies, whole grains and lean meats, what this also means is that when you are feeling the need for pizza, you can fit it into your life and stick to your goals. Hooray!

You don't need to fear food, you just need to do some basic math. 😉

14/09/2022

You DO NOT need a gym to work out and build muscle.

I started my fitness journey at home in a small corner of my bedroom with a pair of 5lb and 10lbs dumbbells. I actually didn't join a gym until a few years ago, and that was only because they have a pool. 😁

There are so many ways that you can workout at home and progressively make them more challenging as you get stronger. Here are a few ways to do that.

1. Add supersets! Perform 2 exercises back to back before resting. Example: a chest press and then a triceps extension.

2. Add more reps! Not everyone has an extensive collection of dumbbells at home. That's okay! Whether you have light weights, resistance bands, or even cans of soup, you can work the muscle to fatigue by increasing the number of reps that you do.

3. Add resistance! You do not need to invest in equipment to build muscle or get an effective workout. As I mentioned above, you can use cans of soup, bottles of water or a cheap option that you can get in places like the dollar store, Walmart, or Amazon is a set of resistance bands. They come in varied weight ranges to ensure you are always feeling challenged.

4. Increase time under tension! Slooooww dooownnn. Doing your movements slowly creates tension in your muscles for a longer period of time, which leads to muscle growth.

5. Improve your form! When your form is sloppy, not only could you injure yourself, but you are not utilizing the muscle the way the exercise was meant to. So even before you try to add resistance, you want to make sure you are doing the movements correctly.

6. Decrease rest time! Don't get me wrong, rest is important when working out. But when you decrease your rest time between sets slightly, you are getting a little more bang for your buck. Not only are you squeezing in more workout in less time, but you are helping to improve your muscular endurance.

Try adding a few of these techniques into your workouts this week and let me know how it goes.

Address

N1(P-T); N3(C-H)

Opening Hours

Monday	07:00 - 21:00
Tuesday	07:00 - 21:00
Wednesday	07:00 - 21:00
Thursday	07:00 - 21:00
Friday	07:00 - 21:00
Saturday	09:00 - 18:00
Sunday	09:00 - 18:00

Website

http://www.retrowavefitness.com/

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