Friday, March 15, 2013

No Pain, No Gain

Yesterday (14/03/13) we had our Fitness/Muay Thai class. Its always good to see new people show up. I think almost weekly I get a funny response from a new comer. Yesterday someone said to me, "So you're the conditioning trainer. I came a few weeks ago and you weren't here. I liked it better. I didn't sweat as much. Feel free to take some time off more often." With a bit of a chuckle at the end. My response, "If you come back next week, then a part of you really did like it."

No pain, no gain! I encourage you to push through the drills, but take slow down if its too much for you. Your body knows your limit. I modified some peoples workouts. You don't need to be a hero if you can't do it especially if its your first time. People have been coming to this class for months and are used to it by now. If its your first time, take care of you. You'll enjoy it more if you push yourself at your pace. But don't forget to push yourself ;)




some pics from 140313


Its a fun time and it costs only $5 to join. All proceeds go to a good cause thats why we are called Cause Effect Fitness. Last year we were able to put a few roofs up in the Philippines after the big hurricane hit. We help feed less fortunate families. We are in the midst of collecting donations to buy equipment for under-priviledge kids so they can participate in healthy physical activities. The list goes on. Its a gift to you and your health and its a gift to others who are in need. Come try us out! Have a good time, and maybe get involved. Send me a message if you are interested. Or visit our Facebook page in the link above and leave a message there. 

Hope to keep seeing new faces! 

Thursday, March 14, 2013

Today's Cause Effect Fitness WOD (pre Muay Thai)

Be mentally prepared.

Warm Up Jog 5-15mins
1 Min Jumping Jacks

15 Burpees

1 Pushup/1 Push Press
- repeat adding 1 rep each time (2 Pushups/2 Push Presses)
Reach 10 reps then go backwards

20 Air Squats

20 Crunches
20 Russian Twists

V-up Holds 30 Seconds x2
Plank 1 Minute x2

15 Burpees

Stretch and wrap up!

*** Don't fret! Modified workouts available for beginners! All fitness levels welcome! ***

Check out and like our FB page: Cause Effect Fitness



Your Health is an Investment

I'm always trying to set new fitness goals. I look for new things to try or set up or join an event. I would really love to somehow make this a/my job. I know I work in the hospital and do physiotherapy but it's not the same thing. Its not exactly what I want to be doing. Its not where my passion lies in physical fitness. I want to do something that challenges me as well as the people I work with. I want to inspire people to be physically fit. I also want to help people become healthier and happier people. I want to have fun and see people having fun getting fit. I want to help people reach their goals. I want to help people with chronic pains, heart problems, joint problems, addictions, etc experience how therapeutic exercise is for their health and life. I want to run groups, talk to people, encourage them to become active daily. I guess this is so important to me because of my own physical ailments and my sisters, and all those in my life I've seen suffer through health issues. I see my patients struggle to walk or want to get out bed, many saying "I wish I was more active when I was able... maybe it would have helped me fight harder."

I love joining events like The Ride to Conquer Cancer or The Healing Cycle or anything that brings awareness to an illness or disease because it gives me the opportunity to keep active and take care of myself as well as support those who are going through something.

Exercise is preventative and if you give it a chance, fun! You'll notice a difference in your own life, your outlook in life, your attitude, your energy level. It doesn't mean you have to be able to do Tough Mudder. Aim for 30 minutes of cardio daily. Go for a walk on your break. Dance. Ride a bike. Stretch daily. Strength train at least 3x a week. That doesn't mean do olympic weight lifting! Pick up a 2lb dumbbell and curl it. Join a fitness class. Who cares if you think you suck! Have fun with it. Just get moving!

I find that a lot of times I am the only girl in my circle and have a hard time encouraging other girls to be more involved in some sort of physical activity. Maybe its the type of activities I'm involved in, but ladies, if you are interested in being more physically fit and active, let me know and I can work with you on your fitness goals. Private or group settings.

Muay Thai classes every Thursday 7pm at the Gateway Centre. All fitness levels welcome! ONLY $5!  And all proceeds go to a good cause!

Yoga, (an)aerobic/fitness classes, and running groups starting soon!

Your health in an investment ;)



"Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom."
~ V. Franki