Realistic Resolutions

Here we go again, New Year, New Me, this year I’m going to….

Be Better

Do Better

Live Better

Eat Better

Sleep Better

Move Better……

I have never been a New Year’s Resolution kind of person, I don’t believe in big resolutions, I believe in small steps, but that’s me.  Other people find the start of the New Year refreshing, they feel like they are getting a clean slate, that it’s time for a do over.  December is a kind of no man’s land, it’s a buffer between the old and the new where we fill up on cheese, wine and tourtiere and our exercise is stomping through shopping malls carrying bags of gifts and wine and cheese! 

We repeat that New Year New Me mantra in our heads out loud, “January I’m going to get back in the gym, January, I’m going to fill my fridge with healthy food, January I am going to get my arse to bed by 9pm. “  And many of us do start the year off right, the gyms are full, your belly feels nourished with loads of veggies, and you power through that 30 day challenge and feel super empowered for about 2 weeks and then old habits start to call your name, winter drags and chocolate is too delicious, that tv show begs to be watched and you start to slip off the wagon.  

Very few people ever end up sticking to their New Year’s resolutions through the long haul and that’s usually because the approach is overwhelming and unrealistic and you didn’t have a support system in place to make it through the tough times.  Many people think they have to start something new on a Monday or the New Year, because it feels like a new beginning. There’s also the tendency to think that once all the stressful stuff is out of the way, that’s when you can get back on track.  This idea that starting has to be done at a certain time, or that your life has to be settled before you can successfully do something has some merit to it but at the end of the day, if life being messy means you can’t adjust your habits, then you won’t be able to stick with those habits when life gets messy again.. And it will get messy, stressful, and busy again. 

Let’s talk specifically about exercise because that’s my area of expertise, there’s a lot to unpack here.  

How do you succeed in creating a healthy exercise habit?

With exercise, it takes discipline to succeed through the long haul.  There is no point starting a 30 day challenge and then going back to doing nothing afterwards, exercise must become a habit, a non-negotiable and part of your life for the rest of your life.  That doesn’t mean there won’t be ups and downs, of course there will be times where you get to the gym 4 times a week every week but then life comes up and you have to reduce that to 2 times a week or take a little break entirely because of illness or injury. Discipline is your ability to do the hard work in less than optimal conditions.  Maybe it means reducing the time spent at the gym one week because you have a lot to juggle but it doesn’t mean abstaining entirely.  

How does this apply to the New Year’s Resolution Mentality?

Most of the time, resolutions are too big, too unrealistic, they are viewed as a quick fix sprint to the finish line, not a long haul marathon.  You need to start slower so you can finish strong but most people start out sprinting and burn out quickly.  

So how then, do you make a New Year’s Resolution that you might actually stick with?

STEP 1:  Understand that improving any area of your life is not a temporary fix.  Stay away from the 30 day challenge and just concentrate on building on what you are already doing. Break your goal up into manageable steps or progressions.


You haven’t exercised since Jane Fonda leotards were the height of active wear fashion.  Telling yourself you are going to start going to the gym 5 days a week for an hour is just not a sustainable goal.  Instead start with 1 to 2 days a week and get that habit ingrained into your routine.  It may take a few months but that consistency and discipline will help you add on when you are ready.  

STEP 2:  Make a resolution that is fueled by internal success rather than external acceptance (weight loss for approval-not for health).  Exercise because it will make you feel better both physically and mentally not because you want to achieve a certain body type or look good for someone’s wedding, etc.


You have anxiety/depression and are a little overweight; your doctor tells you to start exercising to help with your mental health and weight loss.  You make yourself go to the gym because losing weight is your main motivation but within the process you discover that your symptoms of depression and anxiety are drastically reduced.  You discover that the best part about exercising are the endorphins and the blast of confidence you get from finishing a workout and getting stronger.

STEP 3: Find the right kind of exercise for you.  You don’t have to spend hours on a treadmill each week or go to every HIIT class available. Try out many options and choose the one that feels right for you. Strength Training is an optimal place to start, because it prepares your body for other activities that might help you reach your goals.


You hate all things exercise and can’t be arsed to go to gym, you need to look for alternative types of movement.  For example, did you know there is a drumming fitness class called POUND?  There is no shortage of dance cardio classes, or even get yourself into an adult karate class.  Think about the sport(s) that you enjoyed the most (or hated the least) when you were young, and revive the hobby.In Montreal, we are blessed with parks a-plenty for skating and skiing throughout the winter and easy access to cheap equipment rentals. You just have to get off your butt.

STEP 4: Get yourself some professional help.  No really, the worst thing to see at a gym is someone using youtube or tiktok as a means to learn how to strength train.  While there is a plethora of excellent information out there, if you don’t know how to weed out the good vs the bad advice or demo videos, you are setting yourself up for an inefficient workout and/or an unsafe workout.  As a trainer, going to a commercial gym, I have seen many very fit looking people doing very incorrect/ineffective movements, so don’t assume that someone who looks like they know what they are doing, actually knows what they are doing. Invest in Personal training or Small Group (Semi-Private) training, that way you get individualized workout programs and the attention you need to thrive in the gym safely.


You’ve read that strength training is beneficial to premenopausal women and you want to start lifting weights but you have never lifted more than a 2 lb dumbbell in your life.  Find a trainer or a small group training program that specializes in strength training. You want a trainer that understands your starting point and how to gently ease you into this new activity rather than one that forces you into doing things that are uncomfortable/painful solely for gains. 

STEP 5: Find a support system to keep you accountable.  Accountability will help with discipline and that is the number one factor for success because when the New Year New Me motivation wears off, discipline and accountability will see you through.

Example: You and a coworker decide it’s time to get fit, so you join a gym or studio together and make exercise dates each week to help each other go.  You walk/drive together and enjoy the conversation, you commiserate over the tough workout together and share laughs throughout.  You leave each workout fueled by endorphins from the workout but also the social interaction.

The best support system I ever had were a few exceptionally awesome gym buddies.  Trying to force yourself to class after a rough day of work can be too much to manage but if you’ve made plans to meet a friend there, you don’t want to let them down (and yourself) so you go and the more you go the easier it becomes to eventually get there by yourself. 

**If you don’t have a coworker or friend to workout with, hiring a Personal Trainer can help immensely with accountability and your success.  Joining a small group training program where you set your schedule and pay for a month in advance can also help keep you on track.

Whether you resolve to become a better version of yourself this year or next Monday, use these steps to make it worth your while.  At the end of the day you just have to get out there and do it!   Don’t worry about failure, if you don’t like the gym, try something else, just make sure you make your activity resolution a non-negotiable in the most realistic way possible.  Find a support group/friend/community of people who have similar goals.  Remember that in the long run, the things that are hard today will most likely be what you cherish the most later on. 

Finally, understand that most people don’t initially LOVE exercising, and we don’t love it all the time.  Today, I am struggling with the motivation to do my workout even as I write this but will I do it? You Bet! Because the reward for doing the workout is a better attitude, a stronger body and an overall better quality of life and the consequence for skipping it is a smidge of guilt and a little less patience with my kids today but over time…it adds up to slower progress, a more negative perspective and a less healthful existence.  

ELUSIVE ENERGY: Why does expending energy create more energy?

Busy, tired, stressed, feeling down, overwhelmed, if I had a dollar for every time…well you know!  As a mother, a former teacher, a broke ass university student, an occasional couch potato; I’ve used all the excuses myself but somehow I always find my way back to exercise as a way to cope with anxiety, stress, and even low energy.  I’ve mastered the art of the mid-afternoon workout, when my brain and body really just want to shut down, I get up and move! It works too, because while you constantly tell yourself that you are simply too tired to workout, that sedentary life is causing you to be more tired than you would be if you got a little sweaty a few times a week.  Regular physical activity actually helps to increase the amount of energy you have for other activities!

6 Reasons Exercise Increases Energy

Studies show that people who exercise regularly have more energy than those who don’t. You don’t need to HAVE energy to exercise, you need to exercise to CREATE energy! There are 6 main reasons why movement can increase your energy and decrease feelings of fatigue or sluggishness:

  1. Improves Muscular Strength and Endurance
  2. Delivers Oxygen and Nutrients to your Organs so they Work Better
  3. Supports Mitochondria Production (energy cells)
  4. Improves your Digestion and Nutrient Absorption.
  5. Boosts the Immune System

Improves Muscular Strength and Endurance

When you get stronger and improve the length of time you can exert yourself (endurance), you can, quite simply, move more.  Physical activity takes less out of you the more you do it.  If your children want to play basketball with you but you haven’t done cardio since college, it’s going to be a tough time. But if you regularly engage in exercise, this becomes a fun rather than daunting family activity.

Delivers Oxygen and Nutrients to your Organs so they Work Better

When you exercise you increase your blood flow helping your blood carry oxygen and nutrients throughout your body.  When your vital organs receive more oxygen and nutrients they can do their job more efficiently thereby stealing less of your energy to keep your body functioning optimally and giving you more energy to do the things you want to do.

Supports Mitochondria Production (energy cells)

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Our mitochondria or energy cell health is critical to our overall health, they help our vital organs function properly.  They are especially important for your cardiac system which requires a lot of energy to work.  In fact, mitochondrial dysfunction can cause heart abnormalities. When we exercise, we boost production of our mitochondria cells which regulates metabolic energy and gives our heart and lungs more power to work properly, increasing our overall energy.

Improves Digestion and Nutrient Absorption

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Exercise will not directly help your food digest, it is not advisable to exercise immediately after a heavy meal; but overtime, as we increase our cardio and muscular endurance, our body needs less energy to do physical activity and can divert that energy to digesting food.  After we eat a meal, our blood sugar increases, exercise also aids in regulating blood sugar which helps us digest our food easily.  

Another way in which exercise can help with digestion is by preventing or relieving constipation.  When we more efficiently digest food, it moves through our digestive system faster.

Exercise can also help prevent or reduce instances of reflux, diverticular disease, and colon cancer.  

If you consistently feel bloated and sluggish after a meal and it takes a long time to digest, you won’t have much energy to exercise, but by being an active person in general, your body will be faster at absorbing the nutrients it needs and putting the rest to waste.  If you regularly strength train, you know how fast food gets used up and how often you feel hungry throughout the day.

Boosts the Immune System

We know that regular physical activity is part of a healthy lifestyle for preventing and treating many non-communicable diseases (diabetes, heart disease) as well as physical ailments such as arthritis, lumbar pain, etc. However, more research shows that exercise improves our body’s ability to fight off infectious diseases such as Covid, the common cold, the flu, etc.  This is because our body’s response to a virus or bacteria is to fight it, but if our energy is being used up to support regular organ function then we don’t have enough leftover to attack the enemy entering our systems. By exercising , we help our organs function better thus giving our body more energy to fight illness.  Getting sick frequently drains the body of energy for days, if our body is more efficient at fighting the illness, we get over it faster, or don’t get sick at all!


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Many people feel tired frequently due to feelings of depression, anxiety, and stress, but when we exercise, we release those feel good endorphins which can give you a boost of positive energy to power you through your day.  If you struggle with mental health issues, try to bang out a workout before you get drained by the day.  For some people a morning workout will help immensely, for others it might be midday, and many enjoy working out in the evening so they are tired out for bedtime. Find a routine that works for you!

It’s Hard but Balance is the Key

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So the old adage, “I’m tired because I’m busy, I’m depressed, or stressed is not necessarily true. Of course when we have a lot on our plate, we get tired and overwhelmed, but when we don’t take care of our internal systems and our mental health, our energy deflates leaving us fatigued on the regular. 

I often have people ask me, how do I manage everything; being a mom of 2 under 5, running a business, household chores, exercise, and finding time for myself.  It’s incredibly hard and I definitely suffer from some stress, and even though my little monster still wakes up every night, I still power through my day because I know that sitting all the time works against my best interests, that not taking 20-45 minutes to workout will make me feel worse.  I’m telling you this for perspective, not a “you can do it all too” lecture.  We all lead different lives and it’s extraordinarily difficult to manage everything. Balance is the key to life, sometimes we order food, sometimes we eat peanut butter jam sandwiches and sometimes my kid watches too much tv but overall, if we find time to be active together, eat well as a whole, and spend quality time together, then the hardest choices usually work out to be the best choices in the long run.  

My final thought for you is:

Imagine spending 3 hours less a week with your family to work on yourself but the time you do spend with them is amplified by your upbeat mood, your energy to do, to play, and to engage.  Imagine your children watching you taking care of your health and growing up understanding the importance of movement and self care.  How many times are you going to put yourself last before you realize that by neglecting your own self care you are impacting your ability to be truly present. 

Your Life after Exercise

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Anyone who exercises regularly will joyfully tell you all about the benefits of exercise whether you want to hear it or not. As someone who falls into the active category, when someone asks me about exercise I will waste no time in telling them how much I love it, how great it feels, and why everyone needs to MOVE! It’s not because I think everyone should look a certain way, its not because I think everyone should act a certain way and I certainly don’t believe in a 1 size fits all, everyone should run, or lift, or bike, etc. It’s because I want everyone to feel as great as I do; as strong, happy, confident, and positive. I want the people I care about to have a chance at a high quality of life and one of the best ways to do that is to move your body, to sweat, to raise your heart rate, and to engage in things that help you achieve both tangible and intangible goals. Do I think exercise is a cure all for what ails you? Definitely not, but it will help.

When you think about the benefits of exercise, most people think about the big external changes like weight loss or muscle definition and we forget to think about how exercise can change us in the small, incremental ways that add up to big gains. When we only consider external benefits, we can easily get discouraged by the lack of fast results and we fail to realize that on an hourly, daily, and weekly basis, we are benefiting from consistent physical activity.

What kind of changes can you look forward to when you start a new exercise program? What are some things you need to take into account to truly appreciate your fitness journey? We all know that the DOMS (delayed onset muscle soreness) is usually inevitable after an extended period of inactivity, or after we ramp up the intensity of our workouts but how can exercise change us physiologically, psychologically, and how can exercise improve our quality of life? How can exercise affect us internally and externally? What are the short term and long term benefits of exercise?

This handy and informative timeline of your body responding to exercise will give you a more detailed look into the how but generally when you exercise you can:

  • Lower your Blood Pressure
  • Lower your Blood Sugar
  • Improve Bone Density
  • Increase your Metabolism
  • Improve your Sleep
  • Elevate your Mood and Regulate Emotions
  • Increase your Self-Confidence
  • Boost your Brain Power
  • Increase your Energy

Blood Pressure

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During exercise, your systolic blood pressure increases to keep up with the activity that is taking place, where your heart is now pumping out more blood to keep up with your oxygen usage. This rise in blood pressure is totally normal and once you go back to a resting state, your blood pressure will decrease; the faster your blood pressure decreases the healthier you are. If you’ve been in a workout class, you’ll notice some people bounce right back after a set and some people spend their rest period trying to get themselves off the ground. This process of increasing and decreasing your blood pressure leads to short term benefits like increased alertness. In the long term, it can help regulate your blood pressure so you decrease your risk of heart disease.

*if you have or are at risk of heart disease (high/low blood pressure, etc…talk to your doctor before beginning an exercise program)

Blood Sugar

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Exercise is an important factor in the prevention of and treatment of diabetes. Consistent exercise lowers your body’s sensitivity to insulin and lowers your blood sugar level. When you exercise, your body burns your reserves of sugar stored in your muscles and liver and once they use that up, your body will replenish your stores with sugar from your blood. The more intense your workout, the lower your blood sugar will go. In my experience, after a rigorous hot yoga session, I often need to get to the nearest source of sugar in order to replenish what I’ve lost. You can easily go to far so if you are someone who falls into either end of the blood sugar spectrum you should first consult with your doctor, pack a snack in your exercise bag, and monitor your blood sugar before you exercise as well as after.

In addition to lowering your blood sugar, exercise can help reduce your risk of complications from diabetes and if you are someone who is at-risk of type 2 diabetes (for example women with PCOS), exercise can help prevent you from getting it altogether; (combined with a healthy diet of course).

Improves Bone Density

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Weight bearing exercises improve bone density by forcing your body to adapt to the increased pressure by building more bone (becoming denser). You need to back up your exercise program with adequate nutrition to support this process so consuming enough calcium and vitamin D also play a key role in optimal bone health.

Increase Your Metabolism

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Metabolism is the process of turning your food into fuel and how well your metabolism works will determine how efficiently you process the calories you consume. Most of your energy is burned at rest, every organ in your body uses your metabolism to keep it functioning. Your major organs use about half of your resting energy and your digestive system and your muscles use most of the other half. Your Basal Metabolic Rate (resting rate) accounts for over 60% of your energy burned and exercise or general activity burns between 10-30%. Your Basal Metabolic Rate depends on a variety of factors like age, gender (for women-the luteal phase), genetics, and how much lean muscle you have.

Unfortunately for cardio aficionados, the calorie burn you get from hours on the treadmill is actually a less efficient means of burning calories in the long run than strength training. Building lean muscle can have a direct influence on your basal metabolic rate because your muscles use energy even when you’re sitting on the sofa. Once you step off the treadmill though, your body is pretty well done burning energy. This is because the process of building muscle causes your muscles to tear and repair; after a strength training session, when you go back to your desk, your muscles will be using your energy stores to repair themselves. This is why, when you start lifting weights, you might find your food consumption increases.

If you are trying to lose weight, strength training will give you a major boost but if you over restrict your calorie intake you can actually work against yourself, slowing down your metabolism.

Improve Your Sleep

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There are studies that show that regular exercise can improve sleep quality, can decrease insomnia and that a lack of exercise can actually induce insomnia. There are 3 main theories that explain the exercise-sleep relationship; core temperature change, reduce feelings of anxiety and depression, can reset your internal clock.

It’s no secret that many people’s mind will flip into hyper-drive when its time to lay down and get some rest, this can lead to feelings of depression and anxiety that can prevent people from falling asleep and staying asleep. Regular exercise can mitigate these symptoms through the release of endorphins which helps us think positive thoughts.

When you exercise, your body heats up, afterwards, at rest, it cools down; this process is similar to what your body does when you go to sleep. Thus your body will be triggered hen its time to wind down, to go to sleep.

Finally, studies suggest that when we are inactive, our circadian rhythm can be off, regular exercise can reset that internal clock, helping us get to sleep faster.

A lack of exercise has been linked to many factors of poor health like insomnia, stress, and the effects of ageing.

Rarely does exercise cause insomnia unless you exercise too close to bedtime since the endorphins you release after exercise pumps you up and it takes some time to settle down afterwards.

Elevates Your Mood and Regulates Emotions

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This is an easy one, exercise releases those super charged endorphins which has the power to make us happy, reduce irritability, and think positive thoughts. This is my favourite, most direct and immediate effect of exercise.

For those who may have difficulty regulating their emotions, exercise can be a powerful tool to help you deal with stressful situations in a constructive manner. Stepping away from the biochemical reactions we have to exercise, exercise can help focus your brain and provide a sense of accomplishment. Each time you make it through a workout is an accomplishment, kind of like the good feeling you get when you complete your ‘to do’ list for the day.

Exercise can help you better navigate negative emotions and stressful situations so that you react more constructively to difficult situations.

Increase your Self-Confidence

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Yesterday, I added 10 lbs to my back squat; I stared at the bar with determination, but at the same time questioning how this progression was going to feel, how many reps could I do at this weight, could I get to 10 reps, was I going to break form and hurt myself, would I have sore muscles the next day (YUP!)? I gripped the bar, got under it and lifted it off the rack, and got to work. Here is reenactment of what my brain goes through during a progression in weight: “Squat 1..ok this is heavy, Squat 2, my stance feels wrong..slight adjustment, there’s the sweet spot, Squat 3,4,5,6 I got this, Squat 7,8, this is tough, can I get 2 more? Squat 9…grunt…I can do it, Squat 10, mother of mercy…its over, I did it!

Training people is one of the most rewarding jobs because when you’ve been working with a client and they successfully do something that they weren’t able to do when they started, their joy is contagious and the victory is mutual. “That’s the first time I did 10 plank jacks without stopping” Victory! “I went from a 5lb to a 44lb Goblet squat in a year!” Victory! “I feel so great after working out with you!” VICTORY! These accomplishments help you gain confidence in the gym but that can translate to other parts of your life. When things seem hard you know it’s temporary and you can get through it. When you exercise you build physical and mental strength and determination.

Boosts Your Brain Power

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Exercise makes your blood flow stronger sending nutrients to your brain to help it do its job. If you’ve ever had a difficult situation and solved it while in downward dog or pounding the pads, you’re not alone. Exercise increases alertness and improves cognitive function. You can have brains and brawn!

Improves your Quality of Life

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If you haven’t figured it out yet, exercise has the power to greatly improve your quality of life. From preventing and treating disease, relieving symptoms of insomnia, anxiety and depression, to boosting you intellect, energy, and self-confidence; exercise is something that all able body humans should engage in. Perhaps it will require some trial and error to find a way you enjoy moving, but you owe it to yourself to get up and move consistently. Being able to exercise is a privilege and one you should not take lightly, it is a celebration of what your body can do and you should be proud of yourself for moving no matter how fast or strong you are today.

Rewiring our brains to include daily movement as a fundamental part of the day is no easy task but prioritizing our health has a tangible, long lasting, and deeply beneficial effect on our quality of life.

*MoFitness does not offer nutrition or medical advice, all information above is from research done for the purpose of this blog post and is in no way meant to replace medical advice from a doctor.

RECOVERY DAYS: Not Just For Your Muscles

What is a Recovery Day and Why is it Important?

At MoFitness, we know that you need to work hard to see results, you need to be committed to your goals and stay consistent through the process. We know that pushing your limits will create change but that you need to do it safely, progress steadily, and learn to rest when you need it. We also know that the fitness industry likes to tell you to go hard or go home, no pain no gain, and all that; and while there is a grain of truth to that, it does not mean you should be working out at maximum intensity 7 days a week and ignoring things that make you hurt.

What is the optimal weekly workout schedule?

First let’s discuss the optimal schedule for exercise; there is no one size fits all here. It will largely depend on your goals, your physical state/injuries, whether you are a beginner or advanced, and what your time constraints look like. However, the general recommendation is that you need 150 active minutes each week and that you should aim for 2-5 strength training days, and 3 cardio days per week depending on your fitness level. You should give your muscles about 48 hours of recovery, so you don’t want to do leg day 2 days in a row. Your cardio can be done on the same day as strength training and can be mixed into a strength training routine. For example, Kettlebell swings can be a cardiovascular exercise if you do enough reps to get your heart rate up. Lastly, you need 2 recovery days per week, and those days can be active recovery days or just plain old Netflix and nothing kind of days.

Why Are Recovery Days Important?

Recovery days are both mentally and physically integral to a balanced fitness regimen and overall lifestyle. Giving 110% everyday will certainly drain you, making you less likely to stick with your plan and much more likely to take extended fitness breaks to recharge. Scheduling in recovery days each week makes it much easier to get your workouts done when you know that tomorrow, you get to be a couch potato. However, you should keep your weekly workout plan somewhat fluid; if you are too sore to hit the gym, or feel overwhelmed, or burnt out; have an unscheduled rest day and appreciate every minute of it. Not only are recovery days essential but they are also supremely beneficial.

Rest Days Prevent Fatigue and Injury

If you are concerned that by taking a rest, you won’t be making gains, you could not be more wrong. Your muscles need time to rebuild. When you strength train, you create microscopic tears in your muscle tissue; the process of getting stronger is the breaking and repairing of your muscle tissue. Your muscles also use glycogen to fuel your workouts, during rest days, your muscles replenish their glycogen stores giving you more fuel for future training days. If you don’t give your muscles adequate time to recover you’ll end up over training your muscle groups which leads to injury and burnout. You are more likely to get injured if you overtrain because when your muscles are tired you are more likely to lose your form, compensate with the wrong muscles/joints or make a mistake.

Rest Days Are Mental Health Days

Sticking to a training regimen is not only physically demanding, but also mentally challenging. Maintaining the willpower to get to the gym, to do your best each time is exhausting. Some days our motivation can hit rock bottom and that is totally normal. It’s perfectly acceptable to say, “today I just can’t”. The key here is to make sure you don’t have too many “can’t” days in a row, making it a weekly habit. Motivation comes and goes, the key to success in fitness training is to be consistent with your practice. We all need days at the spa, days on the couch, days having coffee and cake with friends, and you should never feel guilty about those days. Those days keep our life balanced between our responsibilities and leisure time and make the grind worth it.

Rest Days help you Enjoy Exercise More

Forcing yourself to exercise every day will certainly lead to resentment after awhile. You’ll get bored and won’t leave yourself much time to explore new things. Rest days can free up time to discover new ways of moving that you might enjoy. Rest days also give you perspective on why you workout in the first place. After all, “absence makes the heart grow fonder”.

What Does a Recovery Day Look Like?

Recovery or Rest Days can be anything that gives your body and mind time to regenerate. Sitting on the couch watching movies is a totally acceptable rest day if that’s what you need. If you need some time in nature, taking a light hike or going for a leisurely bike ride, playing with your kids, is all a perfectly perfect way to spend your rest day.

Getting a massage? You bet!

Eating your weight in tacos? Certainly delicious, but not highly recommended.

Doing a gentle Yoga class? Absolutely. We even have a class for that! Check out Flow & Yin on Saturday at 4pm.

Laying by the pool? Yes indeed

Meditating? Most definitely!

Watching 3 seasons on Netflix and eating snacks? Yup, just maybe take some stretch breaks and snack responsibly.

You get the point. Almost anything can be a recovery day as long as it feels good and you are enjoying yourself. Sometimes active recovery is what you need and sometimes, actively avoiding movement is your main goal for the day. Either works. Personally I aim to have 1 active recovery day and 1 “lazy” day….On my lazy day I usually do groceries and some meal prepping for the week.

It’s 2022 and we are finally starting to learn that we can’t do it all, we have to give ourselves a break now and then and not feel guilty about it. Because “time you enjoy wasting is not time wasted”. -John Lennon.

5 Steps to Getting Back on Track

September is already half way done, did you plan to get back into your fitness routine once the kids went back to school, or after vacation but you just can’t seem to get back at it? Maybe you need to get back on the fitness wagon or your present fitness routine feels just blah and you need to shake things up to stay motivated. Whatever your situation may be, here are 5 steps to take before you jump head first into something new.

Step 1: Find Your Why?

What’s your internal motivation? All too often we focus on external motivators like weight loss for appearance or to make someone else happy; but if you want to start a fitness plan that works for you and makes YOU happy, you need to identify your fundamental reason for being active.

What internally motivates you to move your body and seek a healthier, active lifestyle? For example: do you want to feel stronger, more confident, and energetic? Do you want to relieve aches and pains that come from leading a sedentary lifestyle? Or are you an avid endorphin chaser that has hit a wall and wants to make a change?

External motivators won’t keep you motivated for long because more often than not, goals like weight loss are too subjective and depend on a variety of other factors such as nutrition, sleep, stress, hormones, and much more. When we fail to attain these goals we get demotivated. However, once you find the root reason for being active and feel it working (energy, strength, mood elevation) you’ll be more likely to stick with your fitness goals.

Step 2: Baby Steps

You may have lofty goals but trying to overhaul your entire lifestyle (exercise, nutrition, sleep, water intake, etc) all at once will most likely leave you overwhelmed, drained and defeated. Start with what you can reasonably manage and add on from there. If you currently don’t exercise at all, eat a diet of processed foods and have a low water intake you shouldn’t start by buying a fridge full of whole foods, plan a 4 day a week gym routine and try to drink 2 L of water daily all at the same time. Try adding 2- 30 min walks to your week and cooking a healthy meal 1-2 times per week. Real, sustainable, and healthy change takes time because the outcome is to become more intuitively healthy for life. If you’re stressed about getting everything right from the get go; you’re more likely to fall short of your goals, feel like a failure and give up.

Ask yourself on a scale of 1-10, how likely are you to stick with a goal (Ex. Exercising 3 times/week) if the answer is less than 8 out of 10, you will most certainly not meet your goal. Adjust your goal until your answer is 8 or higher and you will most likely succeed.

Step 3: Don’t Overcommit

If committing to an hour long session at the gym or Bootcamp class feels daunting, then start with 20 minutes a few times a week. Some studios offer 30 minute classes, or you could work with a trainer to write you a 30 minute workout program. Heading out for a 20 minute bike ride or walk is better than doing 0 minutes and you will feel much better physically and mentally for having moved your body. You can gradually work your way up to the recommended 150 minutes of weekly activity.

On the other end of the spectrum, if you feel like the only way you will commit to a fitness routine is to make it official, look for a 4-6 week training program that takes into account your fitness level, your personal goals, and keeps you accountable.

Step 4: Recovery is Essential

Often when people jump into a new fitness regimen, they have an all or nothing mentality; this mentality is certainly fed by the fitness industry telling you that to be fit you have to be 110% committed. This mindset can lead people into dangerous territory, particularly when it comes to over training. Rest days, and active recovery are just as essential to your training program as your gym days. Cool down, stretching and recovery help your body heal and ultimately get faster and stronger more efficiently. Recovery looks like stretching, yin yoga, taking a walk, getting a massage, stretching, meditation, gardening, etc. Your body and your mind will benefit from these recovery activities, giving you time to enjoy other things which creates a more balanced lifestyle.

Step 5: Find What you Love!

Getting to the gym is half the battle; if you hate running on the treadmill and find yourself dreading it then DON’T run on the treadmill! If you absolutely abhor gyms, cardio machines and lifting weights then by all means abstain from doing these activities. The most important thing you can do to maintain an active and healthy lifestyle is to find an activity that makes you happy. Go hiking, skiing, skating, biking, rock climbing, or dancing. Join a soccer league or learn a new sport. If nothing truly interests you, don’t underestimate the power of a workout bud to make the gym or a fitness classes more interesting. Most importantly, keep an open mind; just because your high school gym teacher made you run beep tests and you hated it doesn’t mean you won’t like running now. Or you might think yoga is for hippies, cross training is for bros and biking requires far too much spandex, but you’ll never know what you enjoy most unless you get out there, lay down your heart and give it a go!

***Depending on your situation, you may want to get a doctors clearance before you start exercising and its always good to consult a professional trainer to ensure you are setting out on the right path.

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!

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.


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.