When: Saturday, March 3 at 11:30am (45 min)
What: core strengthening, balance and flexibility training. This class is a must if you are looking to strengthen your core, increase strength, balance and flexibility.
Cost: $10 in advance $15 at the door
Note: This low impact class is open to beginners, prenatal clients, anyone with injuries and also the most advanced participant. Various levels will be demonstrated. Bring your mat (if not, there are matts in the room). New to class? Please email me in advance for the registration forms.
Special Stroller class for Rare Disease Day
Please join us for a special class in honour of little Philip McLachlan who has a rare disorder called Mastocytosis. In addition to mastocytosis, Philip also suffers from multiple severe food allergies putting him at high risk of anaphylaxis.
Philip and his entire family, Mom, Dad and big sister, Alex, used to attend stroller classes 3x/week and were very involved with Fit4Females. In fact, his family has been with Fit4Females for more than 4 years (little Philip was in Shannon’s belly working out until 2 days before delivery – check out the video below). They are no longer able to attend Stroller Classes because of his severe food allergies and Masto Disorder. His mother, Shannon, is one of the strongest people I know. In order to celebrate what an extraordinary little boy Philip is, we are going to celebrate Rare Disease Day and have a “Philip friendly” Stroller Boot Camp class Wednesday February 29th @ 9:30am at Dofasco Park Recreation Centre. Please arrive early if you are new to class.
Please tell everyone you know, post it on Facebook, put a flyer up at your school, etc. If you cannot make the class, a donation of any amount can be made to Fit4Females.
If you are already registered all you need to do is show up as usual, BUT please refrain from bringing any food into the class and only juice or water. Snacks will be provided that day for your little one:). Anyone is welcome, with or without a little one.
Drop in cost is $10 (min donation) with all monies being donated to the MastoKids organization in honour of Philip. If you are new to Fit4Females please email me in advance for the registration package. You can donate to Fit4Females even if you are not able to make the class.
To add in the fun please dress in polka dots to show your support that “spots are cool”:)
*As an added BONUS there will be a raffle at the end of class for Toronto Raptors tickets and a gift certificate to LaSaghett Restaurant!!!!!* Make sure you bring your toonies…raffle tickets will be $2 each or 3 for $5.
Check out the video of Shannon boxing just 2 days before delivery
Photos will be taken by Kathy DeMerchant Photography www.kathydemerchant.com Please help me spread the word.
Please post your Comments below and show your support!
Yours in health, fitness and wellness,
Trina Medves
Facebook $50 Free Gift Certificate
Thank you to everyone who helped Fit4Females reach 304 LIKES on the Fit4Females Facebook Fan page . All names were entered in the Facebook draw. Please continue to share your stories, comments and help me reach people who want to change their life through fitness, wellness and nutrition. And the Winner is………Tricia Morrish.
Please Contact Us above for your $50 Gift Certificate. Please continue to spread the word. Fit4Females would not be the same without your referrals.
Yours in health, fitness and wellness
Trina Medves
Mom and Baby Fitness – Stroller Class Sale until February 14
Check out our Stroller Sale for Newsletter recipients only! Join unlimited Stroller classes commencing February 8 until March 30 for only $190. That is 22 classes for only $190!
Offer Expires: Tuesday, February 14
Click above to see the Schedule and click on Programs above to view the class descriptions. The sale applies to anyone who is listed on our email newsletter. To get on the newsletter click “Join Our Newsletter” in the box at the top of the page on the right.
Check out the YouTube Video to see what Stroller Programs are all about. Bring your little ones and have fun!
Blackberry Users, click here to view video
Fit4Females 5k Slainte’s St. Patrick’s Day Run – March 2012
Being part of a team is inspiring, motivating and fun! Join Fit4Females for a 5k run/walk on Saturday, March 10 at 1pm. The course is 3k flat and 2k downhill (Hamilton Jolley Cut) ending at Slainte’s.
Receive $5 off when you use the code “Tim”. Registrants will also receive a Fit4Females tshirt to wear during or after the run ($15 value). What a great time to get motivated and be part of a team. Register and run with a friend or family member. This race is open to everyone.
Last year we had 31 people and we had a blast. The weather is perfect this year. Click on the link below to register.
Don’t forget to enter the code “TIM” to receive $5 off http://www.events.runningroom.com/site/?raceId=7272
RSVP under our Facebook event for the Run. Click here http://www.facebook.com/#!/events/187255248041051/
Set your goal now and run with us! You will have so much fun.
Yours in health, nutrition and fitness,
Trina Medves
Fit4Females February MOM Challenge (Motivation of the Month)
I love this month’s challenge because it incorporates total body in a quick workout. My favourite way of training is a circuit style to get your heart rate up as quickly as possible with weights and cardio. This challenge incorporates strength, core, upper body, lower body and cardio. It hits everything!
Tabata style circuit – 20 sec on, 10 sec of rest. If your form is compromised, take a break.
Challenge is on!
2 frog jumps as far as you can jump, 2 pushups – 180 turn repeat – Beginner 4 lunges, 2 p/ups
2 Back lunges with a Trunk Twist – use a weight – twist towards the leg that is stationary (ie: if the L leg is forward, twist L – use your ABS!). Do it once on the L and once on the R.
Stability Ball Hamstring Bridges – If Advanced: Stability Ball Hamstring roll in and add weight. No ball? Do it on the floor.
Repeat all of the above 3 exercises for 4 sets in total.
Click here to see the instructional video from Trainer, Trina Medves:
Blackberry Users, click here to view video
What are you waiting for? Do it now!
Yours in health, wellness and fitness
Trina Medves
How many calories do I consume in a day?
It started with a simple question from a client in Cardio Booty Camp class. “How many calories should I consume?” Another client asked “How many calories do you consume in a day Trina?” My response: “I don’t count calories but my guess would be at least 2000 per day”. Her response… “Holy! That is a pregnancy diet!”
I have never counted calories, nor do I advise my clients to do it either. It is too time consuming and interferes with life. Caloric intake depends on a lot of factors and we all require different amounts. These are my daily rules: Eat until you are full, be aware of portion sizes and make the healthiest choices possible. After all, I am fueling my body to raise 3 small children, run a business, be active, be alert and function to the best of my abilities.
I wanted to test my knowledge so, I embarked upon a “calorie tracking” journey using my Ipad and the MyFitnessPal program (www.myfitnesspal.com). Check out my results:
Monday: 2103
Tuesday: 2252
Wed: 2461
Thurs: 2050
Friday: 2104
Saturday: 2060
Sunday: 2212
Total: 15,242 Daily Average: 2177 calories per day – I was right!
What did the calories consist of? 85% of the time I eat natural, organic, unprocessed food that provides me energy for my workouts and daily life including protein, carbs and fat with every meal. My diet for the week included ridiculous amounts of salad and raw veggies (seriously, lots, loaded with everything), chicken, seeds (chia, flax, etc) fish, eggs, nuts, quinoa, sprouted grain bread, protein shake (no additives), fruits, almond milk, whole grain/sprouted cereal, goat’s cheese/feta (no cow products), extra virgin olive oil and coconut oil, etc. Alcohol was not included in the count and there was a night of Thai take out. I stock my house with clean food.
I must train crazy to consume this many calories right? No, I am not training for a show and I am not trying to lose weight. My training schedule consists of: 4 tough workouts/week including circuit training with cardio, weights, boxing and stretching - 60 minute sessions (my focus: increase muscle mass and maintain a healthy body fat%).
Are you surprised by the number? I should mention that the program kept telling me that if I continued to eat this many calories I would actually gain weight. I have been eating this way for a long time. You have to know your own body. Pay attention to what you eat and how you feel. Find amounts that are right for you. Don’t get caught up in numbers. Be aware of portion sizes and make the best choices possible (nobody’s perfect, including me). Live in balance with fitness, nutrition and wellness. Balance is the key!
Thanks to my clients for always keeping me intrigued and teaching me along the way. As always, thanks for reading and I welcome your comments and thoughts!
Thanks to Ben Elsass for capturing the beautiful photo above.
Yours in fitness, health and wellness,
Trina Medves
www.Fit4Females.com
Get in the Best Shape of your life
Is 2012 ready for you to become the most amazing version of yourself? You must do it now. Being a Trainer in the fitness industry I get asked questions like this all of the time:
1) “Do you workout 7 days a week?”
2) “Do you measure and count calories?
3) “You must eat tree bark and tofu to stay that thin right?”
4) Do you eat clean all of the time?
5) You must have been fit your entire life?
January 2012 MOM Fitness and Nutrition Challenge
A New Year a new amazing challenge at Fit4Females! This month’s challenge is 4 exercises in 45 sec intervals for 2 rounds. Total 9 min. Do a warm up and stretch after.
45 sec Burpee with a left to right hop (more beginner 10 weighted wood chops and finish the remaining time with pushups)
45 sec of left side oblique crunch with a shot put punch across to right side. Adv use a weight or a small weighted ball
2012 Fit4Females Biggest Loser Challenge
Fit4Females® 2012 Biggest Loser 6wk Challenge starts Jan 25- to Mar 8
370.4lbs were lost between 39 competitors in the 2011 Biggest Loser Challenge. You do not want to miss this challenge! 1st place winner Sandee lost 23.1lbs and 12.12%body fat. 2nd place winner Lindsay lost 23.8lbs and 10.35% body fat. 3rd place Jared lost 10.03% body fat. 4th place Sara wasn’t far off at 10% body fat. Time to take charge of your 2012 New Year’s Resolution.
Sandee at the start of the Biggest Loser Challenge
1st place winner Sandee featured above 23.1lbs lighter!
Many of you know that I lead a pretty healthy lifestyle. I train hard and aim to support my body with proper nutrition. I am human and not exempt from bad habits. I am busy caring for 3 small children, stressed, trying to manage a business and everyday life like the rest of you. In the summer, I picked up some bad habits (late night snacking, alcohol at summer BBQ’s or get togethers), etc. How did it affect me? It made my abs disappear and my waist line grow!
I did not have much to lose, which made things that much harder. I entered my new eating plan with a focus on healthy hormones and a decrease in body fat. I made the decision to start on September 12. What were my results only 6 weeks later? 9.6lb weight loss, a 6.2% decrease in Body Fat and 5.2 inches (2 of that was off my waiste line), having more energy than I ever had, clear skin, better sleep, less mood swings, etc.
