Weight training & trying something New

Hey guys! Last week I couldn’t write a blog post because I had writers block but now I am back and better than ever!

This week I wanted to talk about something new I have been introduced to- weight training. I have never done weight training before, mainly because I was intimidated and had no one to teach me properly. But then my loving boyfriend, Derion Ducedre, who has been training hockey goalies on the ice and in the gym for several years, decided to become my personal trainer.

He just started to weight train with me two weeks ago but I have learned so much already. Every workout I start with 8 reps of squat warm-ups with the bar and then add weight to it for each set. Then I perform different exercises depending on the day. For biceps and back I usually do bicep curls, hammer curls and rows. For chest I have done bench press, pushups and dumbbell fly’s. Lastly for leg day, I have performed lots of squats, lunges and box jumps.

What I have really learned to love about weight training is the actual weights (as silly as that sounds). I have been used to using my body weight for so long that I didn’t realize I can perform the same type of exercises with weights. This way I am able to go up in weight and really challenge my body. In just two weeks I have been able to squat just the bar (45 lbs) to squatting the bar plus twenty pounds on each side (95 lbs). I love how by just slowly adding weight to each exercise, I am able to see the strength and improvement in my body.

Previously, I have been intimidated and scared from using weights in my exercises. But now weight training is now one of my favourite aspects of my fitness routine and I can’t wait to see the results. I am also thankful to Derion for teaching me how to perform the exercises properly to avoid injury and ensuring I use the correct muscles.

If you’re ever bored of your fitness routine try spicing it up and add something new- whether it be a spin class, weight training, yoga or doing a workout with a friend.

You never know what joy it can bring to your life.




Many people think that motivation comes from reading quotes on Instagram and looking at recipes or workout videos on Pinterest. And true, these may lift your mood or give you inspiration on what to make for dinner Friday night- but before you know it, you’ve been scrolling for over an hour and you’re still lying on the couch in your sweatpants.

I found that the best mindset to have when it comes to being motivated is to just do it (nike reference?).

You need to clean your room? Do it. You want to cook a healthy meal for dinner? Get up and go to the grocery store. You want to workout and get active? Go put your running shoes on. With this mindset you get your goals accomplished quicker and more efficiently.

Motivation starts from doing. You can write a list of goals you have for the week/month/year and keep looking at that list day after day or you can just tell yourself “get up and do it now.” Once you start telling repeatedly telling yourself this, you will realize how many of those goals you can check off on your list. It can be as simple as starting to read a book. Just tell yourself to pick up your book and read the first 10 pages. Before you know it, you’ve read 10 chapters. Another example is cleaning your room. Tell yourself to put music on and just dust your dresser. Before you know it, you’ve vacuumed, mopped and dusted the entire house.

When you’re dreading to go to the gym for your daily workout, remember how energized you feel after and to just do it. Maybe try a new fitness class? Go with a friend? Buy new workout gear? Whatever will make you want to go- just do it. You will not regret going but you will regret not going.

Try applying this principle to your daily life and see where it takes you. See what you can accomplish.

The only person who can make you get up and do it is yourself. No one else- just you.




Do it for YOU!

You’re reading this blog which means you either have an interest in changing your life and living healthier OR you think you have nothing better to do. Either way, I’m hoping this post is going to give you the little kick you need.

When I tried to start BBG in 2015, I didn’t finish it. I asked myself repeatedly why I didn’t finish and couldn’t come to a conclusion until this year. I originally started it because others were doing it. I wanted to see results like others were receiving. When I didn’t, I gave up. This year I took a different approach. This time, I asked myself why I wanted to do the program and what I was hoping to get out of it. I realized that I wanted a fun way to incorporate exercise into my daily routine. When I started making myself a priority and focusing on the “why” of my actions, everything fell into place. In turn, I was able to commit fully to the program (and complete 3 rounds of it too!)

If you want to change your life, the first step is making a decision to do it for YOU. Do it for those jeans you’ve always wanted to fit into. Do it for the lifestyle you know you deserve. Do it for those days when you want to indulge in a cookie (or four!) Do it because YOU want to make a positive change in your life, not because you feel others expect you to. This is your life and you should live it in the best way possible.

Take some time today to think about where you want to go in life, why you want to go there, what you’re going to do to get there and how you’re going to do those things. Do you want to incorporate exercise into your daily routine? Do you want to learn how to make healthier food alternatives? Do you want to find happiness through a healthy life? Whatever it is you want, make sure YOU want it and that’s why you’re doing it. The why of everything you do is so important because that’s what will drive change.

At the end of the day, it’s YOU. You’re the person who’s going to be there for you 100% of the time. You’re the one who has to make the decision to change your life. YOU.

If you’re looking for guidance or you’re at a standstill, e-mail us. We can help you out the best that we can!

– K



Winter Workouts

We all know how difficult it is to keep up with workouts and eating healthy during the cold, winter months. It seems much easier to wrap yourself in a blanket with hot chocolate and cookies and stay in bed or by the fireplace as long as your heart desires (this is totally okay to do occasionally when you need a little TLC)

I find it particularly difficult because I have exams starting in early December and then second semester starting until the first week of January. I do my workouts at my school gym because it is the most accessible and most convenient for me so during a 3-4 week winter break I find it very tempting to hibernate under blankets in my bed.

In order to get some exercise in and get my blood flowing, I’ve put together some morning, afternoon and evening workouts that are easily preformed in the comfort of your home. These are not exhilarating or high intensity workouts, but enough to get your heart rate up and body moving.


You can find the morning workout I use in this video here . This is really great for stretching your muscles and getting out of bed in the morning.


30 Jumping Jacks
20 High Knees
30 Squats
20 Leg Lifts (each leg)
10 Push Ups
1 Minute Plank


10 Squats
20 Crunches
40 Second Plank
20 Leg Lifts (each leg)
5 Pushups

Preform each workout with 30 second to 1 minute rest in between exercises and be sure to do proper stretching.

Those are my winter workouts! Let me know in the comments below what kind of exercises/workout routines you like to do during the winter break or if these were any help to you- I would love to hear your ideas!

Happy Sunday,



Takin’ it easy

When I first started working out, my thought process was: More reps, more sweat, in less time means better and faster results. That is why when I found out about the BBG Sweat with Kayla program- I thought it was perfect! Only a 28 minute workout a day? Who doesn’t have time for that? However, I quickly learned that this is not the case.

As I was doing the workouts, I found myself disappointed that I couldn’t complete the number of reps in the set time. I would feel guilty if I finished the workout in 29 minutes, or 34 minutes instead of feeling accomplished that I completed the exercises. This is not a healthy mindset to have as you are working out because it most definitely does not get results faster or make you stronger or healthier. It simply prevents you from enjoying the workout and being proud of how many reps you can do no matter the time.

My HIIT instructor (Sandra) reiterated this to us countless amount of times during our classes. She always, ALWAYS, said “QUALITY over QUANTITY.” It doesn’t matter how many pushups, lunges or crunches you can do in under a minute as long as they are well- preformed. If you can do 5 really well structured pushups then that is much better than doing 20 or 50 poorly structured or incorrect pushups in a certain amount of time. This not only ensures you are working your muscles properly and are gaining strength, but also prevents you from injuring yourself.

So next time you are doing your workout- try watching some videos on how to perform the exercises properly and do so in front of a mirror or have a friend help you to make sure you are doing them correctly.

And remember, do not focus on how long it takes for you to do a certain number of reps in a set. Focus on how you are performing them and when you are done, look in the mirror, smile and say “I did it!” Because you are one step closer to living a healthy lifestyle.

Happy Hump day! Make the most of it.