The top 3 reasons why (most) women avoid the weight room

IMG_3505Ladies, put down those neoprene-covered, purple-colored dumbbells you found stacked by the yoga mats at the gym and confidently march your butt over to where the heavier weights lay. Do not fear the cold, iron barbells and dumbbells – I promise they will warm up in your hands. Do not shy away from the squat rack – it’s not as intimidating as it looks. Do not fear the sweaty, grunting, muscle-bound males that strut around you – they may look tough, but they’re not going to hurt you or judge you. In fact, they’re more likely to admire you for ditching the elliptical machines to join them in the weight room.

Judging by myriad threads about women and weight room intimidation on the popular forums, however, this may be easier said than done.

While I don’t believe we can solely blame our apparent lack of desire to lift heavy weights on the great gender divide in the weight room, I do think it plays a part, along with several other factors. (more…)

The worst workouts on Pinterest

Don't ever do this workout.

Don’t ever do this workout.

Want to learn how to get six-pack abs, an inner-thigh gap, burn 1,000 calories in 40 minutes AND ruin your self-esteem?

No, not by flipping though the latest issue of a popular health and fitness magazine or by clicking on one of those ubiquitous Web advertisements in your browser’s sidebar.

These days, the latest venue for bad health and fitness advice is everyone’s favorite place to get inspired: Pinterest.

Don’t get me wrong – Pinterest is a great place to find home décor ideas, gluten-free/vegan/paleo recipes galore and 101 uses for mason jars, but it’s a terrible place to go if you’re looking for “fitspiration,” or workout advice of any kind, really.

Have you ever perused the health and fitness feed on Pinterest? Besides those motivational quote pins about crawling/puking/crying/bleeding and never giving up (usually layered over some fitness model’s airbrushed abs) and “thinspiration” pins with images of waif-thin models (usually accompanied by heartbreaking comments from pinners like, “My goal, must work harder…”), Pinterest is rampant with bad fitness advice.

And by bad fitness advice, I mean exercises that are ineffective, dangerous or just a plain-old waste of time. Or is that waist of time? Whatever. (more…)

So I finally went for a run yesterday…

I think this was from early in the race as I don't look like I'm dying yet.

I think this was from early in the race as I don’t look like I’m dying yet.

It’s been two whole weeks since the marathon. One week of complete rest and two weeks of no running.

I’ll admit, the whole not-running part has been a welcomed break. Though my foot didn’t hurt after the race and I didn’t end up breaking anything (thankfully), I can tell my body needed a break. The pads of my feet were actually quite sore, and my legs just felt tired and achy.

Of course, after a week of doing nothing, I got tired of sitting around and jumped right back in to weight training, picking up where I left off before taper.

Bad idea.

I definitely lost a lot of strength, and a workout that wouldn’t have cause any DOMS (delayed onset muscle soreness) before caused me to hobble around for days. For DAYS. At least I know my programmed workouts are effective 🙂 (more…)

#FitFashion Friday Feature: Michi by Canadian designer Michelle Watson

Edgy, biker-chic styles by Michi.

Edgy, biker-chic styles by Michi.

I recently discovered the online store Carbon38.

Quick, hide my credit card!

That’s where I found these gorgeous clothes by Toronto-based designer Michelle Watson. You could easily wear many of her pieces as part of a statement outfit, or even out for a night on the town thanks to their sophisticated, edgy look. I particularly love the cut-outs on the sports bras and colour blocks on the leggings. At $129 for a sports bra and close to $200 for a pair of leggings, though, Michi is definitely a splurge. But, that’s the price you pay for designer clothes that aren’t made in a sweatshop overseas.

Though I couldn’t find any details about Michi’s manufacturing processes, as mentioned above, the clothes are all made in Canada. And they’re awesome-looking. Check out the rest of her collection on her website.


The overachieving millennial’s dilemma: Is it possible to have a day job, blog, grow a following, be healthy and fit AND have a social life?

At a crossroads, trying to figure out which way to go.

At a crossroads, trying to figure out which way to go.

You know you need to reassess your life when you set your alarm for 3:30 a.m. just so you can have time to blog.

Sure, you could whip up some top ten list of your favourite foods, or maybe give a play-by-play of your weekend at the farmer’s market, but no… you read somewhere that well-crafted and researched content that is both entertaining and informative gets more shares and likes, so you spend a good hour and a half writing it (and because, let’s be honest; you don’t like to half-ass things anyway and take pride in your writing), another 20 minutes locating a photo from your Instagram feed that might be suitable (’cause you gotta have an image, but using iStock is cheating), and another 20 minutes posting and scheduling said blog post on your multiple social media networks.

You also read somewhere that to grow your blog following (which you want to do because you’d really love to reach more people and spread the message of sustainable health and fitness; find clients for the business you just started; get accepted into paid ad campaigns from your ambassador and content networks to help make all this blogging financially worthwhile; and hopefully land more paid articles, because deep down you really want to be a writer), you need to read other blogs and comment on them, grow your social media presence, AND keep up-to-date on all the latest news and research in your chosen industry, be it fitness, health, food, DIY, parenting, or design, so you can be an expert, or something. (more…)

#FitFashion Friday: Practicing with prAna

Love the printed leggings from Prana

Love the printed leggings from Prana

Prana is another great California-based yoga and lifestyle apparel brand with a focus on sustainability and making funky, well-fitting pieces with beautiful details. Though I’ve selected a few of my favourite fall pieces below, they also have stuff for guys. Hooray!

While their main focus is on yoga apparel, they do have a nice outdoors collection, too. Their signature styles range from a vibrant and colourful funky-patterned hippy look to something more subdued and plain. They also have some really cute bathing suits and climbing accessories.

Prana is available at most outdoor retailers like MEC and Atmosphere, and online from their website.



From top left: Meadow Top, Julz Burnout Top, Roxanne Printed Legging, Hope Top

From top left: Meadow Top, Julz Burnout Top, Roxanne Printed Legging, Hope Top



Marathon recovery and how I plan to spend my “post-season”


Definitely could not walk after the race!

It’s been four days since the marathon, and I’m still shuffling like a zombie.

Thankfully my foot is not hurting, and that weird ache I had is no longer there. I haven’t tried running, of course, so I don’t know for sure if it’s gone or just shifted to another part of my foot. Once I’m recovered and can actually go for a jog to find out, I’ll head to a sports doc anyway just to make sure.

So far my recovery plan has been to do as little as possible. I’ve never been this sore after a race before — usually I would have been stretching and foam rolling by now, but I can barely walk let alone put any pressure on my legs. I think today I might be able to stretch and do some light foam rolling, and hopefully stop popping the Ibuprofen. (more…)

Koru Personal Training Giveaway!

giveawayMy Koru Personal Training Facebook page has reached 100 likes, so to celebrate this milestone I’m hosting a little giveaway!

The prize:

The contest is open from October 5 to October 27. I will announce the winner via Facebook and/or Twitter, so make sure you’re following/like Koru Personal Training on Facebook and following @korufitness on Twitter!

a Rafflecopter giveaway

Stuff you should read Saturday – Introversion, vegan kids and muscular babies

sysrsI thought I would start a new feature on the blog for your Saturday morning reading pleasure. This week is a round-up of posts that resonated with me and how I’m feeling this week, cool stuff I found around the Internets and awesome posts from my fellow Sweat Pink, Girls Gone Sporty, and FitFluential ambassadors; IDEA Inspired bloggers and Active Times contributors. If you have a blog or post you’d like to have featured, send me a link in the comment section below.

Understanding the Introvert Cycle: Why We Go From Irritable to Ever-Loving –
As an introvert myself, discovering this blog was a relief — I’m not crazy because I like time to myself, I’m just an introvert. As I explained in this post, introversion is an innate temperament, not a choice. An introvert’s brain composition is actually different from an extrovert’s, who tends to have more dopamine (associated with movement, learning and attention) in their primary blood flow pathways in the brain and a shorter, less complex dominate pathway of blood flow than we do. This means that while our brains integrate complex intellectual and emotional information better, it requires more time to do so. We also get our energy from time alone as opposed to extroverts, who get it from being social with others. If you’re an introvert — or an extrovert living with an introvert — this post is very helpful.

#FitFashion Friday: Run Lift Yoga Wear

A few weeks ago I ask you to help me design a t-shirt for my personal training business. The slogan Run. Lift. Yoga. was the winner, but I loved all the suggestions so I opened a store at!

I created a whole bunch of men’s and women’s t-shirts, long sleeve shirts, leggings and tank tops for all you fitness-loving, weight lifting runner yogis out there. Most are performance shirts so you can get your sweat on in them. There are also several eco-friendly options available. If there is something in particular you want (a specific design on a specific shirt), let me know and I’ll make one for you!

You can order any of the shirts in sizes small to extra large and in the colour of your choice from


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