Virgo and Dunbar Fitness

08/09/2025

LET’S TALK ABOUT CONSTIPATION 💩💩💩

Did you know that constipation is the number 1 cause of bowel and bladder leakage in healthy children?

Constipation is common at all ages in life and makes ANY pelvic health issue worse including: pelvic organ prolapse, stress and urge urinary incontinence, pelvic pain, and even low back pain.

The good news is that there is something you can do about it:

* Pelvic health physio can improve outlet dysfunction and transit time.

* Your bowels LOVE routine, try to get up and go to bed 🛌at the same time.

* Hydration 💧is key. Warm drinks stimulate the bowel more than cold drinks.

* Eat enough fiber both soluble (fruits 🥝 and veggies🥦)and insoluble fiber (whole grains)

* Magnesium Citrate can help by bringing water to the bowel

* If you like prunes, try eating 4 prunes a day or 2 kiwis 🥝 a day

* Abdominal/bowel massage can help

* We are always aiming for type 3 or 4 on my lovely mug ☕️ with the Bristol Stool 💩 Chart.

If you are struggling with constipation consider booking a pelvic health assessment and ask me about the “blue poo 💩 “ test for transit time.

08/02/2025

POSTPARTUM RESTORE CORE sessions are starting up again September 8th for 6 weeks.

Here are the details:

* There will be two classes: 11:45am and 1:15pm

* This is a physio lead exercise class

* You must be at least 6 weeks postpartum.

* You need to have a pelvic health physiotherapy assessment prior to participating by me OR have your current pelvic therapist send me their assessment details.

* These are eligible for private insurance.

* We start with core foundations and work towards functional strength training to get you back to the activities you want to do.

DM me for details. is the perfect place to host these classes. Babies are welcome. Our winter and spring classes were a hit.

07/31/2025

06/18/2025

Progress is about more than weight loss.

Here’s what I really look for:
strength gains,
movement quality,
better energy,
and confidence.

Let’s start celebrating that.
Jen
www.dunbarfitness.ca

"

06/16/2025

Confession time: I used to be a scale ju**ie. I let one number control how I felt about myself and my progress.

Sound familiar?

Now, I use tools specific tools to track what really matters — like muscle mass, hydration, and body fat %. These numbers help me pivot your program and get real results.

The scale is just one number. Let's go deeper.
👉 Read the blog: Why I Stopped Obsessing Over My Weight
https://dunbarfitness.ca/blogs

Jen 😀

06/13/2025

06/11/2025

Strength training isn’t just for aesthetics — it’s essential for aging strong, preventing injury, and building confidence. Here’s a few reasons why lifting matters at any age.

Builds lean muscle

Boosts metabolism

Enhances daily function

06/09/2025

💪 WEEK 2: STRENGTH STARTS HERE
You don’t need a fancy gym to build real strength — just a few basic moves, some consistency, and a willingness to show up.

Today’s circuit uses minimal equipment (think dumbbells, a resistance band, or even bodyweight) and targets your whole body.

✅ Goblet Squats
✅ 1 Arm Rows
✅ Glute Bridge
✅ Overhead Press
✅ Dead Bug

Do 3–4 rounds
10–12 reps per exercise (or 30–45 seconds each if using a timer)

No fluff. No filler. Just functional strength that builds you up — not breaks you down.

Strong looks good on you!
Tag me when you crush it 👇
www.dunbarfitness.ca

06/06/2025

"Time to bust some fitness myths! 💥 If you’ve ever heard any of these, it’s time to set the record straight:

🛑 Myth #1: Lifting weights makes you bulky.
✅ Fact: Lifting builds lean muscle, boosts your metabolism, and helps you feel stronger in every part of your life.

🛑 Myth #2: You have to spend hours in the gym to see results.
✅ Fact: Quality > Quantity. Smart, consistent workouts can be just as effective.

🛑 Myth #3: You need a ‘perfect’ diet to make progress.
✅ Fact: Balance is key. Fuel your body, but enjoy your life.

Which myth are you ready to leave behind? Comment with the one you used to believe!
"