Personal Training Yoga Steveston

09/01/2025

Big shout out to my client Aaron who just turned 60! 🎉He’s focused on his goals and proving that growing stronger has no age limit. 💪

08/28/2025

September is like a mini New Year — the perfect time to reset.
By Christmas, you could be stronger, leaner, and healthier… if you start now.

1. One of my clients came in after a long break from exercise. We started at the basics—her very first plank was just 30 seconds. Now, few months later, she’s holding two minutes strong. That kind of progress shows what consistency (even with vacations and busy weeks) can do.
2. Another client worked with me for only six weeks, training just twice a week. In that short time she increased some of her heavy lifts by 10 pounds and lost an inch from her waistline—without even dieting. Here’s what she had to say:

“I had a fantastic experience training with Avital. I came in wanting to get stronger, healthier, and to learn how to lift heavy weights safely and effectively. She was amazing at tailoring workouts to support my strength gains and protect my joints, while also pushing me to reach new levels. I feel so much more confident in the gym thanks to her guidance. Highly recommend!”

Both of these clients had breaks and busy schedules—life didn’t pause. But they showed up, and the results showed up too.

September is like a mini New Year. Everyone is back from summer, routines are starting again. If you wait until October or November, you’ll already feel behind. And if you wait until January… let’s be honest, you’ll be starting from scratch while others are already months ahead.

I’m opening just a few spots right now—for both in-person and online coaching.

• If you’re local, you can work with me in my private gym in Richmond Personal Training Yoga Steveston.

• If you’re not nearby, my online coaching program gives you:

💪 home or gym workouts
🥦customized nutrition guidance
✅weekly check-ins for accountability
🧠motivation, and mindset support

I’ve already helped hundreds of clients get stronger, healthier, and more confident.

These spots won’t stay open for too long!

If you’ve been thinking about it, this is your sign. Don’t miss out.

Send me a message today and let’s get you started.

08/25/2025

AS PROMISED—HERE’S A STAGGERED-LEG RDL HOW-TO, WITH A CABLE KICKBACK EXERCISE AS A BONUS

Staggered-Leg RDL (with kettlebell)
1. Stand with feet on two parallel lines (not a tightrope).
2. Place your back foot slightly behind your front foot for balance.
3. Hold a heavy kettlebell in front of your thighs.
4. Hinge at your hips: push hips back, keep chest open, back flat.
5. Lower the kettlebell down the front leg, then drive through the front heel to stand tall and squeeze glutes.

Why not just do a regular RDL?
• Regular RDL = both legs share the load.
• Staggered stance = puts more work into the front leg → better glute and hamstring activation.

Cable Kickback (outer glute focus)
1. Attach ankle strap to the cable machine.
2. Face the machine and hold on for support.
3. Instead of kicking straight back, angle your leg slightly outward with your toe turned a little out.
4. Drive your heel back on that diagonal path—smooth and controlled.
5. Pause and squeeze the outer glute at the top, then return slowly.

Why this tweak?
• Straight kickbacks mostly target glute max.
• The slight outward angle brings in the glute medius and outer glute for better shape and roundness.

Why pair these two?
• Staggered-Leg RDL works the glutes in the stretched position.
• Cable Kickback finishes them in the shortened position.
• Together you cover both ends of the range—deep stretch + strong squeeze = stronger, rounder glutes.

Let me know if you are going to try this in the gym or if you have any questions?

What demos would you like me to share next? 😊💪

08/25/2025

LADIES WHO WANT TO GROW YOUR GLUTES, KEEP READING!
⬇️⬇️⬇️

Most women go straight to walking lunges for legs and glutes—but that’s not the most efficient move if your goal is a rounder, stronger backside.

Walking lunges spread the work across quads, balance, and momentum. You end up fighting to stay upright more than truly loading the glutes.

The staggered-leg Romanian Deadlift (RDL) is different. By hinging at the hips with one foot slightly back, you put your glutes under deep stretch and constant tension—the exact recipe for growth. It’s safer on the knees, easier to load heavier, and lets you really feel the glutes working.

If you want real results, swap some of those lunges for staggered-leg RDLs. Your glutes will thank you.

Watch out for my next post—I’ll be sharing a video demonstration on how to do it correctly.

08/22/2025

MINDSET ISN’T MAGIC—IT’S STRATEGY, PRACTICED EVERY DAY

You know that feeling: everything is harder. Energy is low. Motivation is missing. Your labs aren’t great—cholesterol, blood pressure, maybe blood sugar.

Your doctor says, “Start exercising.” You agree… and then scroll the news past midnight.

Next day you’re wiped, you push it to “next week,” and the cycle repeats.

This isn’t a character flaw. It’s a system problem.
Motivation gets you to the start line—systems get you across it.

Your late-night screen habit is draining tomorrow’s willpower. Less sleep = worse self-control the next day, which is exactly when you promised yourself you’d start. This is not about “discipline;” it’s biology.

Mindset is what gets you out of that loop:
• Decide on a plan instead of waiting for motivation.
• Protect your sleep so you actually have energy.
• Start small and repeat often—consistency beats intensity.

Here’s the truth:
• Motivation fades. Systems last.
• Sleep isn’t optional—it’s the foundation of energy and self-control.
• Small consistent actions rewire your brain faster than big heroic efforts you can’t sustain.

That’s why coaching matters. I don’t just hand you a workout plan — I help you untangle the habits that keep you stuck, build the structure that moves you forward, and hold you accountable until it becomes second nature.

If you’ve been saying “next week” for too long, book your FREE Discovery call.
The link is in the comments.
Let’s make it happen!

08/19/2025

THE 15-MINUTE HABIT THAT CUTS HEART DISEASE RISK BY 20%

Most people think longevity comes from big changes—strict diets, expensive supplements, or hours in the gym. But a new study just proved something refreshingly simple: 15 minutes of brisk walking a day can lower your risk of dying from heart disease by up to 20%.

That’s right—just one quarter of an hour, done consistently, makes a real difference.

The researchers at Vanderbilt followed thousands of people and found that speed matters.

A slow stroll doesn’t cut it.

But pick up the pace so that your heart rate climbs a bit and you’re slightly breathless—that’s where the magic happens.

Why does brisk walking work so well?

• It strengthens your heart and blood vessels without the joint stress of running.

• It improves insulin sensitivity, lowering your risk of diabetes.

• It reduces inflammation, which is at the root of many age-related diseases.

• It boosts mood and brain health, thanks to increased blood flow.

And here’s the best part—it’s accessible to everyone. You don’t need fancy equipment or a gym membership. You just need to move with purpose.

Think of it like this: every fast-paced walk is a daily deposit into your longevity bank account.

Over the years, those deposits add up to extra energy, better health, and more years of life.

So instead of scrolling for 15 minutes or sitting through another news cycle, head outside. Your future self will thank you.

08/16/2025

I JUST GOT TWO NEW 5-STAR REVIEWS FROM MY WONDERFUL CLIENTS!

⭐️⭐️⭐️⭐️⭐️

Avital is a fantastic coach and trainer, great in building positive thinking and increasing motivation. Very knowledgeable in anatomy and workout routines; helped me a lot to tailor specific exercises to strengthen various muscle groups that needed strengthening.
The improvement in my posture and core strength was quite dramatic in just a few weeks.

⭐️⭐️⭐️⭐️⭐️

I would like to say “Thank you” to Avital Belkin who was my personal trainer for two months... I gained weight for last three years and had a pain in my knee for a long time. I decided to go ahead for 12 sessions.

Now, after I finished all my sessions, I never regretted that I did my training with Avital. She made me work very hard!

After each session I felt much better physically and mentally, and I didn’t had pain in my knee, for my surprise!

Thank you, Avital, again for your encouragement and hard work with me.

Thank you so much Aaron and Mila for your kind words and for your hard work 🙏💪

08/10/2025

Working hard in the gym, but not seeing results?
You’re doing the cardio, following the plan, but that toned look feels out of reach.

The secret? It’s not just about working out — it’s about what you eat and how you train.

Too many women over 40 are burning out with high-intensity classes, like spinning or HIIT, without realizing they’re spiking cortisol (the stress hormone). High cortisol can:
• Increase belly fat
• Slow muscle growth
• Disrupt sleep
• Boost cravings

Here’s the thing: Resistance training is key. It’s not about following random fitness classes — there’s no one-size-fits-all. You need a training plan that’s designed specifically for your body, goals, and recovery needs.

Nutrition also plays a massive role:
• Enough protein to build lean muscle
• Proper macronutrient balance for energy and fat loss
• More water to boost metabolism
• Timing your meals for better energy and recovery

You don’t need to starve yourself or count every calorie. You need a personalized plan that matches your workouts and goals.

As a nutrition coach and Personal Trainer, I can help you design a personalized plan to see real results — without the burnout.
I’ve helped hundreds of clients lose weight, build muscle, and finally get the results they’ve been working for.
Ready to start? DM me and let’s get to work!

08/08/2025

⬇️⬇️⬇️
IF YOU’RE OVER 40 AND STILL FOLLOWING “ONE-SIZE-FITS-ALL” FITNESS ADVICE…
YOU’RE PROBABLY WASTING YOUR TIME.
⬆️⬆️⬆️

When it comes to transforming your body and your health over 40, most fitness advice misses the mark.

It’s either designed for people in their 20s and 30s with endless recovery ability — or it’s so watered down that it never delivers results.

When I say I understand what it takes to transform your body over 40, I’m not guessing.
I’ve done it.

I’ve balanced training, nutrition, and recovery while navigating menopause, life stress, and building a business.

I’ve stepped on stage as a natural bikini bodybuilder in my 50s.

And before all that? I spent 20 years as a registered nurse — which means I look at your health first, not just the number on the scale.

I’m also a certified Nutrition Coach and Behavior Change Specialist, giving me the tools to help you not only start but stick with the habits that create real change.

My approach is not about “quick fixes.” It’s about creating a program that works with your physiology, your schedule, and your lifestyle — so you can feel stronger, look leaner, and age healthier.

Here’s what that means for you:
Training that protects your joints and builds strength you can use in daily life.

Nutrition that supports your metabolism, muscle, and overall health.

Accountability and guidance from someone who’s lived the process — not just read about it.

Right now, I have space for 2 in-person and 2 online clients.

If you think this might be for you, DM to book your free discovery call!

08/06/2025

THE REAL REASON YOU NEED UPPER BODY STRENGTH? IT’S NOT JUST ABOUT LOOKS.

It’s about moving through life without pain, standing tall with confidence, and protecting your joints.

In today’s demo, I’m showing you 4 exercises I use with my clients to build real strength.
Watch it, try it, and if you want a plan that fits you, let’s talk.

1. Trap Bar Landmine Bent-Over Row
Builds upper and mid-back strength, improves posture, and adds definition to your lats and rhomboids.

2. Resistance Band Assisted Pull-Ups
Great for improving pull-up strength and back definition while making the movement accessible to all fitness levels.

3. Cable Bicep Curls
Keeps constant tension on the biceps to help build shape and strength.

4. Cable Tricep Pushdowns
Targets the back of the arms (triceps) for strength and muscle tone.

You’ll see a demo of each exercise — follow along or save it for your next upper body day 💪

Let me know which one you’re excited to try!

08/02/2025

Latest newsletter is here!

Hello My Fitness Friends — and Happy BC Day Long Weekend! Summer is my favourite season. Is it yours too? What I’ve noticed, however, is that summer makes it so easy for us to drift away from healthy routines. More outings. More food on the go. Patio drinks. Late nights. Social events. And befor...