Okay, you missed a day……  Truthfully you didn’t really miss it.  You skipped it.  You were enjoying the kids at home.  You had family come over.  Your favorite move was playing.

Life happens.   We aren’t here to judge you for your taste in movies.. but you need to get back on track.

How are you going to do that?

Here is how:

#1 don’t beat yourself up

Missing that one day or week will not derail you from your fitness goal it simply pushes it out a little further.  You might be worried that this laps may be the beginning of a bad habit.

This feeling is normal…. It is a sign that you acknowledge that you goals matter to you.

Don’t let this blip rattle your resolve..

Own up to your “Whoopsie”, then move on.  Dwelling on it is a waste of time and energy and wont help you get back on track.

#2 own your “whoopsie”

Don’t romanticize your day off.  Don’t tell yourself you earned it or that you deserve it.

What you do deserve is that goal you have in your head.  The goal you are going to earn.

The point here is to keep yourself accountable.  This does not mean punish yourself by feeling bad.  It means get back to task, even when the goal and journey is difficult.

Girls ONLY Boot Camp


Girl Zone Boot Camp

For Girls ages 8-12

Keep your kids active and healthy this summer

With Expert Care from our Team of Professionals

Camp begins Sept 17

FUN and Fitness for your Pre-Teen!

Summer doesn’t have to mean endless hours on a screen or going stir crazy for your children!

Enrol them in LiVs’ Boot Camp and be completely confident in the quality of care and instruction your children will receive!

6 Week Camp Runs Sept 17- Oct 8

Session Length – 60 minutes

Saturdays 11am-12:00pm

Athletes will learn:

*an early love of fitness – exercise is fun!

*proper body weight movement patterns and body

*awareness to prevent injury in future sports and daily tasks.

*fun games to get active with their friends over the summer!

*teamwork and leadership skills for better success in school and at home.

*teamwork and leadership skills to increase success in school, sports, and at home!

*confidence that will help them achieve their biggest goals!

More about the Program

Everyday our kids are performing weighted movements – they take their 10-20 lb backpacks (a significant percentage of their body weights) and pick them up off the ground (deadlift). Once their backpacks are on, they pull themselves up into a vehicle (weighted pull-ups). If they drop something with it on, they must bend down to pick it up (squat). Everyday our kids are moving – we might as well teach them to move well to prevent injuries, and secure a healthy, and happy future for them


“well, this and HAVING FUN”!

Kids’ movements will be unweighted

(except for very light — kettlebells, dumbbells, or medicine balls if they are VERY good movers) using body weight.

Movements will start unweighted,

and progress to weighted as good movement patterns are developed.

All movement will be supervised.

– short FUN workouts emphasizing GOOD movement.




You may have heard of a term called Afterburn.

Following the hours after your workout, your body will operate at an elevated metabolism.


This means that you burn more calories and you lose more weight and now knowing this have even more reason to work hard at the gym.

That’s right, even when you go back home, kick back on the couch after your workout your body is still ramped up and burning more calories than it would if you had of skipped that workout altogether.


Its best activated when you combine resistance training with cardio and maintain a certain intensity.


Personal trainers are here for a reason.  They can’t be with you all day to ensure you don’t falter and eat 6 cheeseburgers at lunch…. Not even we here at LiV can Afterburn you through that caloric onslaught.


Trainers make sure your workouts are as effective and safe for you as possible.


And in case you are wondering the science-y term for Afterburn is Excess Post-Exercise Oxygen Consumption.



No one EVER believes me.. 🙁


If you are like me you believe sore muscles are a beautiful badge of honor.  Don’t get me wrong here, I am not talking about the kind of sore that does not let you move the next day.  I am talking about the sore that you are aware of, that lets you know that you tested your body the day before.


#1 Stretch

You already stretched after your workout, you can always stretch again.  Stretching increases blood flow to the affected areas.


#2 Light exercise

Yes I said it. More exercise……..

Have you ever returned to the gym or changed your leg routine only to wake the next day immobilized!  Having to close your eyes at the thought of stairs and holding the hand rail on the 10 minute crusade to the second floor….

Now, I do mean light exercise.  I literally mean 3-4 sets of 12 reps of body weight air squats.  Unfortunately these should be done fairly quickly and in a deep range of motion.  I am not going to lie to you here.  The first set or two is not going to be your friend, however by the 4th set your legs will have gotten past that pain point where light seems to hurt them.  They will be fatigued but will be functional.




feb 19 build & burn



First off, we DON’T CARE what you look like now.  Picture how you want to look like in your own head.  What do you see yourself wearing?  How do you feel yourself feeling?


How are you going to get there?


Keep things simple.  Start with these three things.


#1 You NEED to work hard.

There is no easy way.  Sadly you must burn fat and work hard to do it.

How do you burn fat?  You exercise. You attend the classes, you do the workouts and you do not skip under the guise of “it’s cold OR I don’t have time”.  You join a sports team, you take the family for a hike once or twice a week, you take up jogging.  You must keep moving and pushing.


You keep fat off by being consistent.  By eating whole foods and keeping your nutrients in proper proportions.  To keep this on track, plan your meals ahead, don’t over eat and avoid artificial junk.


#2 Bloating isn’t just body fat

Abdominal bloating also comes from inflammation.  On the bright side reducing this bloat from the body can be taken care of by the same things as step number one.

Try introducing some anti-inflammatory foods into your diet.  Dark leafy greens is a great place to start.


#3 Chew like a pro

Chewing fast and swallowing big chunks of food may allow bacteria to sprout more than desired, bacteria that produce gas, gas that cause bloating.

Do you stomach and GI tract a favour.  Chew more thoroughly and you GI tract will be able to absorb more of those precious nutrients.  Your stomach is slow in telling your brain it is full.  Chewing more completely will slow your eating process, give your stomach time to signal your brain that it is full much sooner and aid you in keeping portions under control.

Wednesday Yoga-Stretch

Yoga June 2016

A wonderful class for both beginners and novices.
9 weeks of Yoga Stretch beginning
Wednesday July 6th

Come join us for the
entire 9 week program for $108

Drop-in available $15 per class

Call or email for more information on how be part of our family

905 688 7447