Fitness-Diva

09/07/2026

“ Healthier” snack tray ideas?

09/03/2026

Today’s warmup song at the gym for all my 80’s lovers! 😂

Dreaming of the day I can go for a big power walk, and climb up blue mountain on this beautiful sunny day! 😍

Trinix Remix · Back to the 80's (Remix) · Song · 2022

09/02/2026

💕 ONE DINNER—TWO DIFFERENT GOALS 💕

What do you do when someone in your home needs a caloric surplus, but you’re working toward a calorie deficit?

You don’t need to cook two separate meals! Start with the same healthy, high-protein base, then adjust the portions and extras. 💪

🌯 CHICKEN FAJITA BOWLS 🌯

The base for everyone:
🍗 Seasoned chicken
🫑 Sautéed peppers and onions
🍚 Rice
🍅 Salsa

FOR A CALORIC SURPLUS:
🍗 8–9 oz cooked chicken
🍚 1½ cups rice
🫘 ½ cup black beans
🧀 ¼ cup cheese
🥑 ½ avocado
🥄 Greek yogurt or sour cream

Approximately 900–1,050 calories
Approximately 75–85 g protein

FOR A CALORIE DEFICIT:
🍗 4–5 oz cooked chicken
🍚 ½ cup rice
🫑 Double the vegetables
🧀 1 tbsp cheese
🥑 ¼ avocado—or skip it
🍅 Plenty of salsa

Approximately 430–520 calories
Approximately 45–55 g protein

✨ Same dinner. Different portions. Different goals. ✨

Healthy eating doesn’t have to mean making separate meals for everyone. Adjust the protein, carbohydrates, healthy fats and vegetables to match each person’s needs.

That’s how we make nutrition work in real life. ❤️

08/31/2026

Fell in love with my ski instructor 37 yrs ago on Blue Mountain Resort . instantly knew he was going to be my future husband even though he didn’t quite know it yet….Well? It kinda all worked out, 30 yrs later, still married, STILL having so much fun on that mountain! Happy 30th anniversary to us! 🥂 mountain ski

08/21/2026

Still can’t walk well, but I can still hit the gym 5 days a week with a great friend/ client, and I CAN cycle!! 🚲

I won’t be doing jump squats! But SHE can! 🤩

Happy Friday! Stay strong!

08/04/2026

Cheers!
Still loving my afternoon Protein Matcha iced latte each day!

Summer fun tips of the day!

🍃 When on holidays, get that protein in before the 🍷.

💪 Keep on lifting! Use what you have available. Every bit counts. Use a big rock , add more reps , use resistance bands, go for a big swim!

🏝️ Get your hair wet in the lake water…. Apply leave in conditioner. Rock the beach look.

🌊 Take time to listen to the waves, feel the breeze, and rest.

🏓 Play ALL the childhood games you always loved.

🔥 have the campfire at sunset ( if allowed)

🍲 Keep meals simple.

Before you know it, it’ll be over! So enjoy every second you can.
☀️🩷

💪 Tuesday – Push & Pull (Chest, Back)

Warm-up (5 minutes)

Band pull-aparts ×20
Arm circles ×20 each direction
Incline push-ups on bench ×10
Light band rows ×15

Workout

1A. Dumbbell Bench Press – 3 × 10–12
1B. One-Arm Dumbbell Row – 3 × 10/side

2A. Incline Dumbbell Press – 3 × 10
2B. Resistance Band Lat Pulldown – 3 × 15

3A. Push-ups on Bench – 3 × 12
3B. Resistance Band Seated Row – 3 × 15

Finisher

Band pull-aparts ×30
Superman holds ×30 seconds
(2 rounds)

07/30/2026

Yup! Yummy! 15 grams of protein.

1/2 tsp matcha powder
3/4 cup non- sweetened vanilla oat milk
3/4 scoop of protein powder
Mix with the frother well.
Add ice.

Great afternoon pick me up!

07/30/2026

45 grams of protein!

07/27/2026

Big SALE at Sportschek !!

07/27/2026

Monday- WOD- longevity focused!

– Push/Pull Upper Body

Warm-up (5–8 minutes)

* Rowing machine or brisk walk
* Band pull-aparts × 20
* Arm circles and shoulder mobility, rotator cuff warm-up

Circuit A (3 rounds)

1. Dumbbell Chest Press – 10 reps
2. One-Arm Dumbbell Row – 10 reps per side
3. Push-ups (incline if needed) – 10 reps

Circuit B (3 rounds)

1. Standing Dumbbell Shoulder Press – 10 reps
2. Resistance Band Face Pulls – 15 reps
3. Hammer Curls – 12 reps

Finisher (2–3 rounds)

* Overhead Triceps Extensions – 15 reps
* Farmer Carry – 45–60 seconds
* Band Pull-Aparts – 20 reps

Core

* Dead Bugs – 10 per side
* Pallof Press – 12 per side