….and now for kids!

But what about children?  And what age do children start needing more?

Here is what CSEP recommends as a minimum for 5-11 yr olds.  60min per day!  Do your children get 60 minutes per day?  Does this mean they have to get gym memberships and go everyday?  NOPE, but they should be at playgrounds, running in fields, riding bikes, rollerblading.

It can get very tough for parents when we live in areas like northern Alberta where the winters can be brutally cold!  Thank goodness we haven’t experienced winter here yet, but I’m sure it will come 🙁

Winter activities that can be done without costing much is swimming at a local  city rec center or YMCA, skating at public arenas or community centers, sledding, skiing, and walking.

Participating in family activities helps children to build a love for activity from a young age as well as understand healthy activity is good for everyone all year-long, all the time and not just when someone needs to lose weight.

What is really recommended?? pt1

I am frequently asked how much activity is needed for both adults and children.

Here is the info put out my the Canadian Society for Exercise Physiology (CSEP) Which breaks it down to a minimum approximately 21 minutes per day 7 days per week.  That’s not hard right?  Many people find it hard to actually find 20 minutes in a day….especially moms!  But it can be broken down into 10 min segments…which many moms find very helpful, and will then do more than 2 -10 minute segments in a day.

All my classes are 60 minutes long, with healthy cardiovascular, strength training and flexibility components.  2 classes per week will give you 120 min towards your minimum goal of 150 minutes!  Bringing your older children along will also give them a start on their minimum activity, and the little ones give you the added resistance, and see from a young age that fitness and activity are important to your family!


New Year, No Sugar…

Its a new year and I am excited as to what 2012 will bring to everyone!

How is everyone?  How has 2012 been so far?  For me…it has been a great 7 days so far!  We have wiped sugar out of our house, nothing I make has sugar added, and the amount of sugar used from already made food is watched and calculated!  Why?  because I have found it is in EVERYTHING!!!  We are a family that likes to cook from scratch and eat as close to whole as possible, but there are little things like sugar in coffee, sugar on oatmeal ect that were adding up….so now it is GONE!

Let me tell ya, the first day was tough, no sugar in my coffee!  But by day 3, when I was back at work and had ordered a double cream but ended up with a double double…that was some SWEET coffee…I actually took it back!  We made some of these which help curb hunger, meet the sweet tooth craving and are as small as a timbit, so easy for little hands!

What are you doing to kick start 2012 off in a healthy direction??

New Year, New Changes, New You!!

We are less than 12 hours to another New Year!  Most everyone makes New Years Resolutions….But does anyone ever keep them?  Does anyone realize that every day is a new day, every minute a new minute, every second a new second?  Especially a new second to make change?

If you are of the many many who wait till Monday or wait till the New Year to make big changes, guess what?  The New Year is Tomorrow, and Monday is the day after that!!

What are you changing in the New Year?  Are you making Health and Wellness a priority? I hope so!  Are you wanting to make it a priority for your whole family?  I hope so!  Are you going to call a professional to help you? or are you going to do like most everyone and “do it myself! I KNOW what to do, I just have to do it!”

If you are doing it alone, good for you!  Stick with it and make sure to check back here regularly (as my resolution is to post more regularly) and get free tips and tricks and hopefully some motivation to keep going!  And if you want/need the help of a professional…please don’t hesitate to call!  I have a vast colleague base that can help, whether you want to train for your first half marathon, compete in a body building competition or figure out how to fit in fitness with your kids in Calgary, I can help you out!

Have a happy and safe New Years Eve and I hope to hear from you all on Tuesday!  Edmonton classes resume on Tuesday!  Check the Class Schedule and Places for the latest schedule!

Tale of the Tape

Whats more important…the weight or the inches?

I get asked this all the time.  I personally say a little of both and a little of neither!

How do you feel?  Are you a happy healthy confident size 10? 12? 16? 6?

or are you an unhealthy can not keep up with your kids size 4?18?10?12?

When most people start on weight loss journeys, I try to stress to them that inches (tale of the tape) is more important than the numbers on the scale…why is that?  Well….let me tell ya!

As women, sooooo many things can play a factor on what we weigh!  It SUX!  But for the most part, when our comfy jeans dont fit today, but did last week, its usually because of something like:

– that wonderful time of the month we all love so much

– that extra soya sauce we put in the stirfry

– the extra glass or 2 of wine we had the evening the kids drove us NUTZ

– the fact that maybe we were too busy to eat or drink enough water yesterday

Whatever the case maybe, some women, if they step on a scale, would be devestated by a 2lbs weight gain since yesterday, but if the pants dont quite feel right today, they will simply take them off and try them in a couple days.

When weight is coming off, sometimes the body will rid water, lots of it, right away, but sometimes, especially if one has done a few too many yo-yo diets, the body will hold on for sometimes weeks, just waiting for this yo-yo to be over! Once your body sees it’s not going to be starved, but will actually be fed, nourished, and treated like the well oiled machine it is….both will come off, in a healthy happy successful way!  All while renovating the inner you to be the healthy confident women that we can all be, at whatever size we are happiest, healthiest at!

So both are important if you are at an unhealthy you, but neither are important when the goal is to be a healthy happy fit you!

Night all

MB xoxo

My Life

Sorry guys,

I haven’t been ignoring you…it has just been a very hard, busy last few months, so somedays it is really hard to get in front of my laptop and pound out a new post!

It all started in September, when our house in Peace River FINALLY sold.  I had to go up twice that month, and put all of our stuff in storage since we didn’t have a house yet in Edmonton.  Then we started looking at houses in Edmonton, but decided to purchase my husbands parents home in the west end.  I had to help get them moved out, plus October is a busy month for trade shows.  Then at the end of October I had to make the hard, sad decision of putting our family pet to sleep.  She was a 6 yr old English Mastiff who had a chemical imbalance in her brain.

November has not been fun either!  I was pretty busy with work, we started our renos in the house, and christmas is coming!!  Add to that a week of flu that went through both kids and myself, a hubby that has had to go to meetings out-of-town every week and I’m one tired mama!

So please bear with me…The winter session is looking AWESOME!!!  Registrations will open next week with the South, West and Devon locations!!  The Spruce/Stony registrations will open as soon as we have a location!  There may also be talk of a St.Albert location coming later in the winter too…shhhhh!!

have a great night!

MB xoxox

Breastfeeding and Exercise

As most of the moms in any of my classes know, I breastfed both my children….I actually still breastfeed my son.  He turned 2 last week.  Many moms ask me if exercise affects a) the milk itself, b) the relationship and c) mom.

As some of my moms know, I am also a LaLecheLeague Leader, therefore, I am a volunteer support person, to help moms with breastfeeding.  I also surround myself with 2 fabulous ICBLC’s and fellow LLL leaders (Kim Johnstone of Roots of Wellness Family Services and Erie Melnychuk of Edmonton ICBLC.)  They are both a great wealth of information on breastfeeding.  Another great source for info is KellyMom.com and here is a great article on the subject of exercise and breastfeeding!

Personally, we have never had an issue with a), b), or c), and many of my moms feel that coming to the class as a nursing mom, they have that “break” that they may need during the workout to attend to a nursing baby!

So in my opinion, Breastfeeding and exercise can go hand in hand very well!  Just remember that both do cause a calorie deficit, and more food may be needed for moms to ensure the body doesnt’ go into starvation mode, therefore causing weight gain!

Night all!



Hardest thing

For most people,

…..the hardest thing they ever have to do is ask for help.  They are afraid that asking for help is a sign of weekness, failure, desperation.

In my opinion, asking for help is quite the opposite!  It takes strength, success, and true honest feelings to seek out the person that you feel is the best to help you in your own personal situation.

Take the step, the true step of courage and reach out to that person.

In most careers, referrals are made all the time.  If the “professional” doesn’t know the answer, they refer out…aka ask someone else for help, there is no problem with having an “assistant” to do the “little jobs” but for some reason, we have a hard time asking someone else to be our “assistant” in many aspects of our personal lives!

Don’t be that person!!  Ask for help!  No question is ever silly, everyone needs help, and not everyone knows EVERYTHING!!


So i’ve been thinking about all the New Years Resolutioners….”In January, I’ll get back on the bandwagon”

What is holding you back?  Why not start tomorrow…or TODAY!!!???

It is Freebie week here at Total Body Renovations!

Come to ANY Mom and Child fitness Class this week at either Willowby Hall (West End 6315 184st) or PHAT Training (South east 8632 53ave) and try out the classes (all 6 if you want) for free!!

Here is the schedule of what is where:

Tuesday 9am PHAT

Tuesday 2PM Willowby

Wednesday 1PM PHAT

Thursday 9am PHAT

Thursday 2PM Willowby

Friday 10:30am PHAT

What do I eat?


There, it’s out!

That’s how I feel about all the information out there about nutrition! So many clients ask me…”What are we supposed to eat and how much?  How am I supposed to read a label when every serving size is different?  How come fruit loops look like they are better for you than oatmeal?”

Reading labels can be sooooo tough!  Especially for those that are reading what the “company” wants you to see.

Who wants an info session to see what is really going on in the nutrition world?  An NO there will not be a “sale’s pitch” for any product!!!