MoFitness Musings

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Find Your Training Tribe at Studio MoFitness

Register now for our upcoming January session starting January 9th. Fill out this form and send us an email at mofitnessmtl@gmail.com to let us know your full name. We will confirm your spot once we have enough people to fill a time slot.

What is Small Group Training?
Small Group Training takes the best aspects of Personal Training and combines it with the very best parts of Group Training.  You’ll receive individualized attention and be able to work towards your specific goals but you will share the cost of training with 3 others and benefit from a positive community of like minded people.
Over 4 weeks, you’ll set yourself a personalized goal and we’ll create a progressive fitness program tailored to your needs and the needs of the group.  The program is set by Coach Chelsie and is overseen by Coach Mo who has more than 16 years experience as a coach. Check out our Promo Video

What You Get?
Your 4 week session training fee will include the following:
– Individualized Attention of a Personal Trainer 
-Your Set Training Time = Accountability, Stability, Commitment, SUCCESS!!!
-Comprehensive progressive 4 week training program based on your goals
-50% off our drop in classes (10$/class instead of 20$)
-1 Complimentary Flow & Yin Yoga Classes (Value 20$)
-Dedicated Team of Coaches who will be there to support you every step of the way


How Does it Work?
Fill out this form selecting your time and day preference(s) and we will match you with your Training Tribe.  You will train at the same time and day for 4 weeks.  You can choose to train 1,2,3 or 4 times per week. Sessions starting before 7:30 am or after 5:30pm need a minimum of 3 people to be confirmed. Weekday session can be 1 person.


How Much Does it Cost?
Less than 20$ per session, which is less than the price of a large group class in most gyms and studios.  Prices are listed on our website.

You can pay through our website, or at the studio by credit card or you can send an etransfer. (Wait for your schedule to be confirmed before making a payment.)

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8 Reasons Why it’s Better to Workout with a Friend or a Group.

Over the past 2 years we’ve seen people drop off the fitness wagon soon after the gyms shut down and reemerge in Spring feeling tired and weak but motivated to move their bodies.  Why was it so hard to stick to a fitness routine from your living room? Pandemic stressors aside, for most of us, it’s simply not motivating to workout in isolation when the only person cheering you on is yourself.  I’d rather eat ice cream and watch Netflix than perform yet another bodyweight squat in my living room.

Let’s examine 8 reasons why it’s better to workout with others.

  1.  It’s WAY more fun

In addition to the jokes, laughter, and the high fives, you can also do super fun partner exercises like partner ball slams and high five planks! You actually release more endorphins when you workout with a group because you are having positive social interactions with others.

  1. Accountability and Commitment

Working out with a friend or a small group means you are more likely to show up for your workout.  It’s harder to make a commitment to yourself than if someone is waiting for you at the gym.  

  1.  Shared Agony

After a particularly grueling workout, you can commiserate together over a post workout smoothie, coffee, or beer (no judgement).  Having a friend to talk about the challenges and triumphs of a workout is half the fun!

  1.  Reduces Stress

According to this study, working out with a buddy or in a group reduces stress levels by 26% compared to working alone.  This is likely attributed to all the laughing and smiling you do when working out with others.

  1. More Motivating and Adventurous

Watching others power through a workout on days when you’d rather snooze on your mat, helps motivate you to get to their level.  You’ll feed off the energy in the room, making you work harder than you would if you had to face your treadmill alone. You’ll benefit from others cheering you on when you just want to give up and you’ll be more adventurous seeing others try new things.

  1. More Likely to Succeed

Whatever your personal goal is, whether it’s simply to establish a fitness routine, to build muscle, or perform a pullup; you are more likely to succeed when you workout with someone else.  Due to the accountability and commitment factor, simply showing up is half the battle; when you don’t show up, you don’t make strides.  You’ll also have someone to celebrate your successes with, even when you don’t notice them yourself!

  1.  You Always Have a Spotter

Maybe you don’t have a friend that you can workout with because your schedules don’t match or your friends aren’t interested in fitness.  Finding a group class or small group training program that motivates you can help you build relationships with those that share similar goals and lifestyles as you.  The healthy actions of others can rub off on you.  Working out in a group means there is always someone around to spot you, to help you out if you’re not sure how to use a machine, or to teach you something new and fun.

  1. A Break from Reality

When our days are filled with responsibilities; work, school, kids, errands, family, etc; working out can feel like another item on your ‘To Do List’.  When you look forward to meeting up with your workout buddy or group, it can feel like a well deserved break from reality.  During that 1 hour sweat session, you’ll laugh, commiserate, sweat, groan, and chat with others who have little or nothing to do with your ‘real world” life.

We’ve looked at the benefits of working out with a friend or in a group.  But are there any drawbacks?  Of course, but there are also solutions!

When you work out in a large group setting there is often an assumed fitness level.  Meaning, it is assumed that everyone can perform proper squats, lunges, pushups, etc.  Hiring a trainer can remove this danger, however many people cannot afford this luxury.  That’s why we (Studio MoFitness) developed a Small Group Training Program where you can reap the benefits of working with a trainer but share the cost with a group so you may also experience those super charged group exercise endorphins!

Send us a message to find out more about our Small Group Training Program starting January, 2021 and our Early Bird Discount!

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EXCITING CLASS UPDATES!

We are starting our summer park class season off with a bang with all new classes in 3 different parks! We are incredibly pleased to an ounce that one of our original MoFitness members, Christina, will be leading Yoga and Zumba classes in the park this summer, starting Sunday June 6th. We have also started a Youth Kickboxing program to help get your kids off the screen and outside moving! Finally, we have added a Prenatal Fitness class in NDG Park, so join Coach Chelsie (6 months pregnant) for a safe workout to keep you healthy and happy throughout your pregnancy!

OUTDOOR CLASS SCHEDULE (Complete Schedule Here)

YOUTH KICKBOXING PROGRAM

In an effort to help parents get their children outside and moving more, we have started a Youth Kickboxing Program in Georges Saint Pierre Park on Saturday at 9am. At this time the class is full however we have the option to add classes depending on demand.

WHY KICKBOXING?

Kickboxing for anyone, is an incredible workout that helps to increase overall strength and cardio endurance. Combined with other fitness exercises (drills, strength training, etc), it is the best workout around. For children, kickboxing is a way to enjoy physical fitness on an individual level. Not all children wish to participate in team sports but there are few options available to those children. We do not teach competitive kickboxing, we teach children the basic techniques (kicks, pushes, blocking , and evading) but they do not spar.

BENEFITS OF KICKBOXING

  • Increase muscular and cardio strength and endurance
  • Increase agility, coordination, focus, and self-control
  • Improves mental, emotional, and physical health
  • Promotes confidence and self respect

Due to demand, at this time, the class is for children 7-12, however if demand allows, we would consider adding a class for older children (13-17)-Minimum 4 per group. Reach out if you are interested in enrolling your child/teen in Youth Kickboxing!

PRENATAL FITNESS

Group Instructor and Studio Manager, Coach Chelsie, is currently 6 months pregnant and decided to start offering Prenatal Fitness Classes in NDG Park, every Wednesday at 9am. The 30 minute class, focuses on safely maintaining your fitness level through maternity. We will work on upper and lower body strength, pelvic floor work, and mobility movements to aid with pregnancy symptoms, delivery, and recovery.

Benefits of Prenatal Fitness for Mom:

  • Reduce risk of pregnancy complications
  • Speed post-delivery recover
  • Lower odds of delivery complications
  • Boost your mood
  • Lower blood pressure
  • Ease back and pelvic pain
  • Fight fatigue
  • Improve sleep

Benefits of Prenatal Fitness for Baby:

  • Reduced odds of diabetes
  • Boost to brain health
  • Lower BMI
  • A fitter heart
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MoFitness: A Love Story

By: Jessica Desgagnes

What would become MoFitness originated when 2 strangers living abroad in Abu Dhabi – Chelsie, an art teacher at an international school, Moses, a freelance fitness coach –  had a most auspicious chance encounter.

Wedding in the Seychelles
Honeymoon
Wedding in Mwanza, TZ

Having energetically bonded over a mutual love of fitness, healthy and active lifestyles, and an obvious passion for imparting knowledge, it did not take long for a partnership to evolve beyond an obvious attraction to each other. Chelsie and Moses began to put their heads together to develop Moses’ freelance career into a small business beginning with Teacher Fitness Training together while in Abu Dhabi.

Teacher Fitness at Maplewood International School, Abu Dhabi

The bonded enthusiasts relocated to Montreal wherein Coach Moses worked at various gyms, building a professional network, while Chelsie took on the management and marketing of the to-be community studio. Their determination and hard work pushed them beyond obstacles, and in the summer of 2019 the duo ran a Family Fitness program and began developing a series of workshops.

During the initial pandemic lockdown in 2020 they continued to challenge themselves by filming “Daily Tips” videos, which led to the creation of their outdoor fitness class series, “SWEAT in the Park”. Their business took off and as luck would have it, a perfectly-located studio opened and they didn’t hesitate to jump at the opportunity. The studio remains open despite the challenging times as a result of the pandemic. The love for this fitness studio and its members never stops, as the small business owners continue to develop the programs and classes they offer, the newest being “Yoga Flow” and “Relax and Recharge”, a Yin class. Members continue to value one-on-one personal training, virtual small group training, and outdoor classes in the park, all in compliance with the safety codes. MoFitness is immensely thankful for it’s members both past and present, for their support and enthusiasm, which motivates them to continue inspiring an active and healthy community.

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Gearing Up for a Montreal Winter Weather Workout

MoFitness is super grateful that we can provide you with our outdoor Winter Boot Camp again, given the pandemic restrictions. In light of this, we thought it might be helpful for our fitness community, especially our new members, to have a quick rundown of helpful tips for outdoor classes.

Layer your clothing:

  1. Opt for a tighter fit, sweat-wicking base layer like tech or dri-fit shirts and leggings that are made of materials like polyester, which pulls moisture from your body, leaving you dry. Fleece lined and merino wool base layers are great for keeping you warm while wicking away moisture. Cotton will absorb your sweat and weigh you down, making you feel colder.
  2. Add a layer of insulation that will allow for full range of motion such as a performance vest or pullover.
  3. Finally, add a protective shell that is waterproof as it will be light and dry.

Consider the temperature and add about 20 degrees as this is closer to how you will feel while working out. Example: If it’s -10 degrees, you will feel as if it is +10 degrees. An added bonus to layering is you can easily remove items as you heat up and bundle up again when you’re done.

Protect your ears and consider investing in waterproof gloves.

Footwear:

Hiking boots are recommended and crampons might be helpful if it’s icy. You can wear sneakers, but know that they will get wet so have a warm pair of wool socks on and plan time to dry your sneakers out after.

Don’t forget to bring your mat and sunscreen!

Given that it’s cold outside the workout does not include a stretch or cool down period; instead MoFitness advises stretching at home post-workout. A good stretch in a warm shower after an outdoor workout feels amazing! 

There are plenty of perks that accompany an outdoor workout including: Vitamin D for your immune system, a boost in your metabolism, reducing symptoms of depression (being in nature helps in general), mental stamina (have you heard of Wim Hof?!), and the opportunity to socialize – safely distanced, of course.

Don’t let Montreal’s winter weather prevent you from meeting your fitness goals!

Winter Bootcamp Schedule: Saturday 10-10:45 am in Parc Georges Saint Pierre

Pay and Register Here

Winter Bootcamp Officially Ends March 30th, 2021 at which point we will resume our SWEAT in The Park Class Series

Check out our Winter Bootcamp Promo Video

Winter Bootcamp Classes are held in Park Georges Saint Pierre (Upper Lachine/Oxford)

OUR TOP WINTER FITNESS GEAR RECOMMENDATIONS:

We are not affiliated with any brands, we have just found that these brands offer warmth, comfort and are generally affordable.

UnderArmour Cold Gear. Base layer long sleeve shirts are a staple for me biking to work and conducting Winter Bootcamp classes. Go to the outlet at Marche Centrale for the best prices. We also wear their gloves for class.

Baleaf fleece lined leggings. Available on Amazon for about 40$, I wore these for every Winter Bootcamp class and also just on regular walk around days. They mute the bite of the cold on your legs.

Icebreaker Merino Wool Neck warmer

Quechua Hiking Boots from Decathlon If you don’t want to spend a ton on boots you won’t wear that often, the Decathlon brand is great. I actually ended up wearing mine more than my other boots!

Decathlon is a great shop that provides a lot of awesome gear at an incredibly affordable price. The sizes for clothing run a bit small (European sizing) but if you want to participate in Winter Bootcamp but don’t want to invest a ton of money, you’ll be able to find a lot here.

I also bought a fleece jacket from Old Navy that I wear as my insulation layer under my Columbia hard shell. On really cold days I just wear my regular winter jacket (Burton snowboard jacket). You will remove at least 1 layer during the workout. I usually ended up in my Underarmour base layer after about 10 minutes.

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How Regular Exercise and Yoga Help Me Conquer Negative Thought Patterns

woman doing yoga

By Jessica Desgagnes

Buddha said: “Life is suffering”. Not misery.

I can’t pinpoint exactly when I had convinced myself that I didn’t have to work at something to grow beyond whatever a 9-5 shift – or 19:00-2:00 – was bringing to my life, but it was apparent when I looked around me that I had.

I do, however, remember the day I decided to try something that I had dismissed.

An acquaintance had posted on social media that she was looking for a gym partner to join her for partner personal training at a fitness studio that offered small group training and for whatever reason, I decided to give it a shot. Did I believe I could do “it”? Nope. I was merely open to the possibility. I maintain the choice to show up is the hardest part, and continues to be, because the mind has the capacity to crush us more than any barbell can.

“I can’t do a push-up” – honestly though, I hadn’t the strength to do one, not even from my knees – reframed, became: “I can do a push-up with my hands on the wall.”

Maybe it was easier in the short term to feed that negative energy because it was what I knew. I’d been unwittingly doing it for years. The “I can’ts” are just one example of myriad voices I battle in my head. Not-so-breaking-news: I’m not so unique that I don’t share the same thoughts loads of people around me do. The difference is acknowledging the negative thoughts and choosing to challenge them.

Making regular exercise part of my lifestyle is a tool that translates to battling negative thoughts in other areas of my life as well. It’s as if that extra push to get just one more squat in when I think that I have nothing else left in me and the instant “kick” that comes with surprising myself builds strength of body and mind.

I combat negative thoughts via my yoga practice as well. Perhaps in part because my work is physically demanding, I find myself gravitating toward Yin yoga in particular; it is quite literally the match to my yang. It’s how I give myself time for introspection. I am increasingly learning to respond to situations rather than react, or lash out, if you will.

When I give in to negative thought patterns – and I must emphasize give in -, I increasingly hinder my potential; I cage myself. When I choose to challenge my fears (which are often a product of low self-esteem) with each seemingly miniscule personal milestone my confidence grows. When my mind and body are healthier, I can better serve myself, my inner circle, and my community at large. Neuroplasticity is real: build your mind, create your life.

I would love to read your stories on the MoFitness community Facebook page! We can all afford to learn from each other.

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OPEN HOUSE/JOURNÉE PORTES OUVERTES

Food and Fund Drive for the Food Depot

Studio MoFitness Mtl will be hosting an open house with the goal of raising funds and collecting food for the Food Depot of NDG. As a small business we aim to become a part of the community and help those in need around us.  One way we can do this is by using our platform to host an event to raise money for a program that helps provides access to nutritious food for our vulnerable citizens.  The need for nutritious food has only become greater due to the COVID-19 pandemic and many food banks and organizations are reporting unprecedented strain on their annual resources. They need help year round, so we have decided to use our Open House as an opportunity to raise money and collect food this September. We aim to hold 2 open house events per year at ‘off-season’ times in order to boost support and awareness for the Food Depot.

Throughout the day we will teach 30-minute sample classes, hold fitness-challenge competitions for prizes, kickboxing demos, and a 45-minute yoga session with Jewel Harini Lee.  There will be a minimum donation 10$ to participate in the classes and you must reserve your spot ahead of time; we do not guarantee space for drop-ins. Each class will end with a challenge and the winner will receive a free class at our Studio.    

The public is encouraged to drop by and chat with us outside the studio and can give monetary or food donations without participating in the class.  The Food Depot does prefer monetary donations as they can buy more than we can (1$ donated=3$ of food) and they can also buy bulk fresh food.  However, if you wish to donate non-perishable food items then we ask that they be as nutritious as possible (canned fish, beans, lentils, canned tomatoes, whole grains, whole grain pasta, etc…). The Food Depot does not accept non-food items.  Please make sure food items are not expired and are not opened.

Open House Schedule:

TimeClassInstructorMax Participants
9:30-10:00Circuit BurnChelsie Evans6
10:30-11:00SWEATMoses Nguno6
11:30-12:00Essential FitChelsie Evans6
12:30-1:00Abs and BootyMoses Nguno6
2:00-2:30Kickboxing HIITMoses Nguno4
3:30-4:15YogaJewel Harini Lee7
4:30-6:00Kickboxing demo drop insMoses and Chelsie2 per trainer/per demo

Between sessions we will run our fitness challenges for those who participated in the class and use the time to disinfect all equipment.  Wearing a mask is mandatory except during the workout.  Indoor shoes ONLY, please change once you arrive at the gym.  Try to bring your own mat, water bottle and towel. Respect the social distancing rules as much as possible. Sanitize your hands upon arrival and whenever you feel it is necessary.

We will also be announcing our official opening promotion rates and you can sign up for a membership or class package with a discount the same day.

Get in Touch to reserve your spot and support the Food Depot!

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Art and Fitness Unite!

Studio MoFitness has officially opened and while we are still mainly operating in the park, we are starting to use the studio more and more. As a way to make our studio feel like a 2nd home and to connect to our community, we decided to reach out to local NDG artists to show their artwork in our entrance. For the months of August and September, when you arrive at Studio MoFitness, you will be greeted with the colourful and inspiring paintings of Samantha Gold. Below are a few photos of her work in our space as well as her artist bio. If you are interested in purchasing her work or finding out more about the artist, just get in touch with Samantha (contact info below).

Samantha Gold:

Samantha Gold is a self-taught visual artist from NDG, Montreal, specializing in knitted dolls and acrylic and watercolor paintings. Of Filipino and Jewish descent, she initially became an artist as a means of coping with chronic illness and disability. In addition to her dolls and paintings, she is a writer, makeup artist, activist, and does illustration and prop work for theatrical productions. She is a regular exhibitor at Usine106u gallery and participated in the Wish 150 project commemorating the hundred and fiftieth anniversary of Confederation. Her work is a reflection of her heritage, sense of humor, and hopes for a better world.

Contact:

www.facebook.com/samiamart 

gold.samantha@gmail.com

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STUDIO MO FITNESS MTL

We are over the moon excited about this new development with our small fitness business. Sometimes good things really do come to those who wait, just don’t wait passively! We’ve been keeping our ears to the ground, looking for a studio and we lucked out last weekend! The studio is located at 2023 Decarie Blvd (formerly Happy Tree Yoga), within a 2 minute walk to Vendome metro, close to the Super Hospital and easily walkable from lower and upper NDG as well as Westmount.

We will offer Personal training, small group training and workshops. The studio will also be available to rent to other trainers, yoga instructors, for events, workshops, etc… Contact Us for rates and availability!

Stay tuned for Early Bird Promotions for our classes and personal training!

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Classes In The Park Summer 2023!

Sweat in The Park is our original class series that we offered throughout the pandemic. While we no longer offer park classes during the weekdays, our Saturday Morning class will be in Parc Georges Saint Pierre during the sunny months and in case of rain, we will move the class indoors. Sweat is a high intensity cross training class that combines strength, endurance, and bootcamp style exercises. We bring equipment to the park to maximize the efficiency on the workout.

What : Group Fitness (Strength and Conditioning, HIIT, Bootcamp)

Where : Parc Georges Saint Pierre (Upper Lachine/Oxford)

When : Saturday 10-11am

Flow & Yin Yoga in the Park

Flow and Yin Yoga is held in Girouard Park (Marcil/Sherbrooke). This class is the antidote to all the intense training you engaged in throughout the week. We spend 15-20 minutes of the class warming our muscles and joints up with a gentle flow sequence and then we settle into deep Yin stretches for the remainder of the class. We bring blocks and straps to the park, you must bring your own mat.

What: Flow & Yin Yoga (Yoga Flow (Hatha/Vinyasa and Yin Yoga)

Where: Girouard Park (Marcil/Sherbrooke)

When: Sunday 11:15-12:15

Price : 20$ /class, class packs available.

***You must use our reservation system (PushPress) to pay and reserve classes.

Rules

You must bring your own mat or towel; we do not bring mats.

Don’t forget a water bottle.

Reserve your spot in advance to ensure you get a place. If you need to cancel, you must do so at least 3 hours in advance or be charged for the class.

If you have an injury or limitation, please let us know in advance so we can modify exercises accordingly.