This week's client Spotlight goes out to my OG #LiveFitBabe Jodie 💖👏 (@jods.puff.to.tuff). .
Jodie has been working with me for just over a year and she has transformed tremendously!!!! .
Here is what Jodie says about her whole journey:
"Before I signed up for coaching with Ray I was in a rut physically and mentally. It was preventing me from progressing on many goals and being the best version of me.
Since joining coaching I am much happier. I have progressed significantly with fitness and also many other areas of my life because I have motivation back. Motivation to do better and be better. Motivation to be the best version of myself...
Throughout the 16 week journey I have learned that I am strong in body and in mind. Lifting is hard but so is saying no to a cupcake. I didn't know going into this if I would have the willpower I needed to get through. My transformation is a result of hard work, the right mindset and a killer support network."
Jodie decided to set forth and conquer a season of building muscle -- which contrary to what most people believe -- is a very patience testing phase to go through as muscle takes longer to put on than a losing body fat in a fat loss phase. Yes, you get to eat more food, but it's very testing in perseverence to be able to stick to it longer than 3-4 months, consistency with lifestyle habits, and staying on plan with nutrition and workouts all while being okay with putting on some body fat (because whenever you are trying to build muscle, you'll have to be in a surplus of food, and when that happens, you also have a higher chance of adding body fat with it -- but not too much if you do it right🤣).
SO, Jodie took part in a 6 month season of building some muscle and has almost completed her leaning out phase, celebrating with a photoshoot!!!!!!🤙🎉💖
So far she is 14 weeks into her leaning out phase and has transformed SO much both mentally and physically. .
LOVE YOU JODIE, I AM SO PROUD OF YOUR JOURNEY AND AM SO HONOURED TO BE A PART OF IT!!!!!!!! #FromPuffToTuff 👙 💪 📸
Here's a crazy freaking idea...
Instead of being your own worst enemy, try being your own biggest advocate.
I know that may throw you for a loop if you’re in the habit of finding all the reasons why you suck. Constantly apologizing for being you. Or picking yourself apart any chance you get.
But what about building yourself up instead of tearing yourself down? Find all the reasons why you’re awesome. Be you, own it, and don’t apologize for it. Look for the things you like about yourself while you also work towards those goals you want to accomplish.
We have it stuck in our heads that if we like or believe in ourselves too much, it makes us cocky. Wrong! It makes us happy. In turn we are typically nicer, kinder, and better humans to others, not just ourselves. ✌🏼
That’s what you call a Win | Win.
Who could use a little more of this practice? 🙋🏼♀️
Calling all yogis! We are currently looking for a couple of Energy Exchangers to join our team at both our WEST and SOUTH studios. If you’re a fun, dependable, love practicing yoga and building community, apply to join the Moksha Yoga YEG Energy Exchanger team.
Exchange 4 hours a week helping with tasks around the studio (i.e. cleaning and organizing to help the studio operate smoothly) and in return, you’ll receive UNLIMITED FREE yoga.
Interested? Apply by contacting the studio you would like to energy exchange at:
Moksha Yoga Edmonton - email@example.com
Moksha Yoga Edmonton South - firstname.lastname@example.org
Looove puppy pose. I teach this all the time! It’s the best way to open your shoulders and upper back for #handstands and back bends! Make sure to keep your hips up over your knees. Otherwise you’re cheating the stretch. To lessen the intensity, take your forehead to a block or your chest to a pillow or bolster. Eventually start to sink your chest like in child’s pose. 😉 #masteringhandstands Outfit 👉🏽 @lululemon
Recently I have had a few new followers, so I figured I’d reintroduce myself & share some facts. 😊 Hi, I’m Kristen. I have been married to my best friend Terry for 5 years & together for almost 10. ❤ We have 2 beautiful children, Kailin & Brayden that are 17month old twins. (Oh my, where has the time gone 😲😲). I work full-time, but my side hustle is being a health coach. Being a coach is my passion and I seriously have never had a job where my soul has been so happy & filled. 🤗 My biggest goal is to reach woman online & let them know their strength & value, while hoping to inspire & help them take their first step to living a fit and healthy lifestyle. 👭💪💕 Now I’ll share 10 random facts.
1. I was born in long island, NY and moved to Charlotte, NC when I was 10 lived there for 5 years and then moved to NJ when I was 15.
2. I used to have my tongue pierced and got it when I was 17. My parents were SO annoyed with me, I promised I would take it out on my 18th birthday. Well, I had it in until I was 25. (Now I only have my ears pierced)
3. I got my first and only tattoo when I was 18. I would like to get another, something meaningful about Kailin & Brayden, but haven’t figured out what I want yet.
4. I went through a huge rebellious stage when I was a teenager. Bless my parents for sticking by my side. 😣😂 5. I hated high school..I think it’s because I don’t like rules or restrictions. Hmm imagine that. Ha! Plus, moving around when I was 15 didn’t make things easier.
6. Kailin and Brayden were conceived through our first round of IVF. (Very fortunate and blessed. 🙏💖) 7. I lost my father in Sept 2016 when I was 6 months pregnant with the twins. I would like to think he met them before we did. 😇😇 8. People think I’m taller than I am. I really am only 5’5 and my husband is 6’5… I wonder how tall the babies will be. 🤤
9. I am 33 years old and in the best shape that I have ever been in. Like EVER! Yes, even before the twins were born.
10. I truly believe that our weaknesses are really our biggest strengths and can help us grow from them. 💛 I hope you have all enjoyed my post and will continue to stick around, maybe even join me. 😊
Community is not limited to one class, or studio or city. Community means connecting with people in a way that’s genuine and transformative. This ones for you @missaliciaportelli 🍋Sending you love, prayers and strength all the way from #UpstateNY
Run # 1 for @theruntribevic Leading up to @runmelbourne ✔️
We're stoked to be a part of the @theruntribevic Community as pacers leading up to the event & can't wait
To knuckle down each week with such a great crew!
Join us 👉🏻
✖️Wednesdays 6.30am The Tan with the Lululemon @theruntribevic (Breeza)
✖️Thursdays 6pm At @solemotive store (Big Gabe).
Just come along and join the fun! All runners welcome🙌🏻
This is Sharon 🙋🏽♀️
🙅🏽♀️Sharon had never been in the gym before we started working together, she was a Zumba/runner kind of gal.🏃🏽♀️ .
💪🏽We had to work A LOT on movement patterns and understanding how to control a movement. We spent many many weeks with really slow tempo work, unilateral work (single limb), and many weeks of structural balance work. .
👌🏽Sharon couldn’t even complete 1 step up properly when we started. She’s now absolutely killing it in the gym, progressed massively with her movements and we’ve slowly but surely re-strengthened the imbalances. .
🤨It’s not always about smashing your clients. Listening to your clients and what they NEED, as well as paying attention to what they need through movement should be at the foundation of their coaching process. And it’s worked bloody wonders for Sharon!😝
pre photo shoot selfies are acceptable! 😜 cannot wait to see the final photos from today’s shoot!!! big love to @jaycrewsphotography for working her magic and thanks to @lululemon for being the most amazing supporters with the best yoga wear. oh and @theflowershophfx let us use their gorgeous space again which is so appreciated. can i do this everyday please!?!?
It's Tank Top SZN, Baby!
We are excited to announce our Cycle Summer Sales are LIVE! Link in bio to purchase!⠀
💥10% off any Rising Star packages⠀
💥20% off any Rock Star packages⠀
💫 Rising Star:⠀
• Drop in⠀
🌟 Rock Star:⠀
• Unlimited Membership⠀
• 4-pack Membership⠀
• 8-pack Membership⠀
Use Promo Code CycleSummer10 (10% off) or CycleSummer20 (20% off) at check out!
(not case sensitive) DM with any questions
Ya know... just doing my monthly metcon. I didn’t wanna go at 100% because I need all the recovery I can get right now for weightlifting, but I had to do a lil sumpin with @321ollie. Started out with some awkward barbell cycling and followed it up with WHY I have to do touch n go in metcons. Anyone else special enough to have a typewriter barbell??? @321ollie @relentlessathleticsdurant @thechestee @fleoshorts
Top 3 Struggles 99% of People Face When Chasing their Transformation: .
• ACCOUNTABILITY – it is important that one realizes this in order to quickly reach his or her goals. You can seek accountability from a coach, group, workout buddy, etc. Be held accountable, and stick to a program. • NUTRITION- it’s a lot simpler than you think. Eat your vegetables, drink your water, and be consistent with what you’re eating. You know the drill, eat like an adult 😉 • TRAINING- you will not see results if you don’t train the right way. Create or follow a program that is designed to achieve your goals. Have measureable progressions, stay motivated, stay injury free, and switch things up when needed. .
Once you’re held accountable to your fitness training, are fueling your body properly and are excited to workout, you’re well on your way to a complete transformation. .
It’s that Simple.
Join our Private FB Online Fam. Group if you need some extra accountability 😉 Link in bio.
One of the biggest issues that causes shoulder pain, besides poor posture is poor shoulder stability and internal rotation at the glenohumeral joint.
This creates a painful impingement in the joint that can really immobilise the shoulder.
To prevent this from occurring, a lot of foundation work has to go into the shoulder before we start to lift weights 🏋
One movement that I like to teach my clients is the scapular retraction.
This teaches correct movement patterns in the upper body and strengthens the stabilisation muscles in the shoulder.
I incorporate this mainly into the warm up phase of a workout and use very light weights with high reps.
Some cues to look out for are the flexion occurring in the elbow and elevation of shoulder 👌😎
Transmitting some deep philosophical knowledge this morning ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
"Backbends make you happy, happy people are not sh*tty people." 🤔🤣 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
DO BACKBENDS = be less of a 💩 person
Great weekend in Colorado celebrating one of my cute niece’s first birthday. Bon surprised me with a longtime dream of mine visiting a wildlife sanctuary for lions, tigers, bears, wolves, etc. I was in heaven since I’ve always thought about opening up a big cat rescue. Haha. Morgan still entertains us with her fiercely independent personality. It was a weekend of laughter and fun and of course brother sister bonding at the gym. Bon makes post pregnancy look like a smash-cake walk and is so grounded in her approach to life these days. I learn so much from her whenever I visit. Side note: Bon informed me she had her DNA tested and we are Irish. The gym pic says otherwise for my heritage. #brotheristerbonding
And action!! So proud of the @voomehq ‘Healthy On A Budget’ online program. Its actually one that 99% of Australia’s need in their life. For reals.⠀
* it teaches you to eat REAL FOOD⠀
* each meal comes in at $5 or less⠀
* tips how to save money throughout ⠀
* educational videos around food, nutrition + cooking⠀
* 4 week meal plan where you can swap⠀
out recipes if you don’t like one ⠀
* vegetarian plan option / breastfeeding option⠀
* you can do whenever you like, only one payment of $39.95 for lifetime access⠀
* and you get to see me on camera, got to be worth a giggle hehe!!⠀
If you have someone who is trying to save money for a holiday, a house, a bag, rent, kids - anything. Then this is for them. If you know some who doesn’t want to cook crazy superfood recipes but old faves with heathy swaps, this is for you. Want carbs and pasta? You got it.
Eat well for less.
Link in bio, hope you love it x
My Tri sister @frances_martinez sent along a training plan now that it’s crunch time for #ironman703 Santa Rosa in just a couple of weeks. I felt the stomach lurch, and a little overwhelmed. I’m exhausted. My son is back to newborn sleep at 10 months old, and I have this odd floaty feeling in my body. The idea of all this training ahead of me seems daunting, and part of me wants to throw in the towel. Maybe it’s not worth it. BUT.
I get to CHOOSE whether the challenge becomes suffering, or if I can savor the lessons I learn in the midst of HARD as a mom, wife, entrepreneur, and athlete. This is not easy. Yet it’s in the hardest moments that we get to assess our true character, our commitment, our grit. I said yes to something. I knew it would be tough, but I’m not going to let the doubts of today cast shadows over the greater vision of tomorrow. We can have grace for ourselves in those moments as we pursue the strength in front of us. Sometimes it’s easy, sometimes it’s a fight! But don’t give up on a dream because it’s challenging. That’s the time to buckle up and GO. #strongmom#trimom
On my way home from work I was tempted to stop at 5 Guys or Panera and just get something quick to eat...instead, I reminded myself that my birthday is tomorrow so I know I'm gonna eat lots of yummy food then! And that I already had everything I needed to make this delicious Breaded Chicken Salad!
So I talked myself into making the healthy decision! My point being that it isnt always easy to make that healthy decision, but it always feels awesome when you do!
L I F T I N G
Lifting weights can be challenging, it can take time to learn something new...
But for many of our girls, it’s one of the most rewarding part of training! ✨✨✨✨✨✨✨✨✨✨
Sometimes it’s hard to explain why... but to learn and develop a new skill, impose discipline over yourself and see the improvement is really gratifying! ✨✨✨✨✨✨✨✨✨✨
So why not - try, persevere and succeed!
💥Healthy on the Hudson X lululemon💥
I have partnered up with @lululemon & @hudsonriverpark to lead tomorrow’s 60 minute bootcamp sponsored by movement & views.
When: Wednesday, May 23rd
Where: Pier 46
Time: 6:30pm - 7:30pm
DM for more details!
#Repost @j2pointo with @get_repost
#tttuesday Rolling through the grapevines 🚴🏻♂️🍇 of Santa Rosa. Just a couple miles after this, my @torhansaero mount split right down the middle, and my aero bottle started slipping down and rubbing my front wheel- I kept riding and tried holding the bottle up with my fingers but that wasn’t going to be a workable solution as I still had about 80 miles to go! I decided to pull over and unsuccessfully attempted to kludge together a solution (and getting 🤬🤬in the process) when a very helpful CPD officer saw me and pulled over to offer assistance. He was able to find some old, half-melted duct tape and I went to town wrapping the shit outta that bottle and begged the tri gods that it would hold for the next few hours of rural California roads. Thankfully it did, though I was definitely exercising caution and only filled it about halfway to keep it lighter or risk losing it.
These things absolutely happen and only at the most inopportune of times- make the best of it and keep powering on. .
Come get your sweat on with me at Haden Park this Saturday morning for Bsweat's first summer 2018 pop up bootcamp.
FIRST BOOTCAMP OF THE SUMMER SPECIAL OFFER:
$10 for 1 hour bootcamp + your next Bsweat bootcamp is half price. What a deal!
We'll be meeting and training at Haden Park Dog Beach in Kitsilano. —————————————————
You MUST text me to reserve your spot before end of day Friday. Feel free to also get in touch with any questions!
Reach me on (604) 700 2361.
Looking forward to sweating in the sunshine with you.
See you on Saturday!
Saturday May 26th
8:30 am - 9:30am
Haden Park Dog Beach
$10 cash on the day
Meet the teachers @tracijoleeyoga
Atha yoga anushasanam
Now, the teachings of yoga.
—Yoga Sutra 1.1
…the first stanza (sutra) of Patanjali's old yoga book, is quite possibly one of the most famous opening lines, but most eager students, intent on getting to the juicier parts of the teachings, skip over the first word, "now" (in Sanskrit atha, pronounced ah-tah) as I did for MANY years.
THAT WORD IS THERE FOR A REASON. It's there to grab your attention: I'm ready to teach, Patanjali is saying, so listen up. But atha also signals the value of what you're about to dive into.
Over time, what I’ve noticed, is that the simple or not-so-simple act of commitment, offers a foundation for stability to arise, amidst the endless fluctuations of the mind and sensations and distractions. It provides a container in the midst of life’s ups and downs: a place we can return to again and again, ritualizing our days and giving clear attention.
The long path of yoga requires an ongoing readiness and commitment even to begin. And, perseverance to stay... This, I can tell you, after twenty years of meditation practice and over a decade of asana, takes incredible determination, grit, and resolve.
And then, the patience—and self-love—to return...again and again.
Commitment(for me) is the clarity of knowing this...
I know when I practice:
I am stronger and softer.
I experience myself and the world around me fully.
I Love deeply.
I feel whole.
(This is what I want to be.) When I don’t practice:
I find myself looping back into unnecessary patterns of unworthiness, doubt—fear.
This motivates me.
Triggers me to renew the commitment.
(This is, well, not.) As winter and spring transition to summer, what will keep you returning, showing up?
Each day we get to choose.
Go, gather up your life-force and clearly direct it toward the path you want to be on.
Each day we begin again and witness what occurs with our clarity, readiness, and commitment.
Possibility, you will shake up the world with your work.
Maybe, you will take deep rest.
Per chance, you will start something brand new.
It’s all in the beginning.
What’s in it for you?
#turmerictuesday featuring @livingintentions Tandori Turmeric Activated Superfood Popcorn 🍿! -
In case you didn’t know, here are some reasons why turmeric deserves a spot on your spice rack:
1️⃣ It make healthy food taste and look even better -
2️⃣ It is a natural anti-inflammatory -
3️⃣ It can help to improve brain function and help prevent Alzheimer's -
4️⃣ It may lower your risk of heart disease -
Come into our North Vancouver store or visit us online to discover all of our Turmeric products!