A Fitness Page doesn't = Fitness Expert!

   There are many of us out there who are like me that love to share our journey and our passion for health and wellness. Each one my have their own speciality and actually be a subject expert on a certain topic. For many pages it's just average Joes and Janes sharing and using their journey to encourage others. Although it is a wonderful compliment to have people reaching out by asking for advice and opinions please be cautious who you are going to for that advice and opinion! Yes I am certified yoga instructor and I'm happy to provide some ideas on general add in to your practice, moves that will help with tight areas etc. I have recently been receiving messages involving actual injuries, people in the process of recovering, chronic pain issues asking for advice. This is where I become scared! Myself personally I will message back and always with a bucket load of my own questions and they will always include- Have you spoken to your doctor? Have you seen physio? What was their recommendations? Etc, etc.... My fear is this is your health and well-being! It isn't possible for anyone to be able to provide truly helpful beneficial information without having actually spoken to the individual, qualified them with a dozen to hundred questions and partnered with other medical experts if necessary. Please be wary of where you going for your health and fitness questions! Ask yourself, is the person your speaking to able and qualified to help you?! Free advice could come at a HUGE cost to your health and wellness!

On a side note* This post is not to discourage your messages because I truly do love hearing from you! When you do send those question expect that you will be receiving several questions back?! There's no quick, easy answers out there! Stay healthy!

Erin Stern's 4 Week Trainer- Week One

For the month of March I decided to challenge myself a little further as I was missing my time in the weight room. I decided to check out the FREE training programs available through Bodybuilding.com and came across Erin Stern's program that was a perfect fit with my already busy schedule and the timeframe of 4 weeks that I was able to commit too. 

Saturday was my last workout of week one and I loved all the workouts! I am a personal trainer and sometimes it is nice to have someone else tell you what to do so this program worked perfectly. Added bonus was trying new moves I haven't done before! I always love learning something new and have already included some of them in my private training sessions. Saturday was another introduction to a new idea for me a Plyo Leg Day! This was a unique experience as I am very much the lift heavy person on leg day. I was definitely tired at the end of each plyo round but I was still unsure that I had done enough to annihilate leg day so I did complete a few weighted exercises and once I was satisfied it was home time. It appears Plyo Leg Day's are sneaky.... upon attempting to jump a puddle I found my legs didn't really want too. In the evening and parts of the next day I had my moments of wishing we lived in a rancher. I would definitely say it was a success and I am committing to completing the workout as written in the program to really get an idea of the end result! Of all the workouts my favourite from last week was "Back" for sure. It's one of those super important body parts that most of us don't spend enough time on it and I liked the creativity of the workout! 

Here is the link if you would like to check out the program further..... 

Erin Stern's 4 Week Trainer

Banish the Negative Self Talk!

   I was finishing off my workout and burning off that last little bit on my triceps and decided to hit up the cable machine! Now the cable machine for me in the past has been a session of brutal negative self talk. Lets face it you are standing directly in front of the machine and there is "always" a mirror to one of your sides! So I know you have the image clearly- full head to toe side profile! In the past I'd be powering through my reps and that mean inner voice would kick in....  "Maybe one of these days you might even see a tricep?" "how long have you been working those muscles and you still can't see them?" "is that your belly rolling over your pants" and " girl you need to get yourself an ass" and whatever other real or imaginable things I could trash talk to myself in the time it took me to finish 3 sets. No wonder I had to psych myself up to use the cable machine. 

 I marched up to that cable machine, lined up and looked over to check my form. Then that moment, where the usual mean girl would kick in I finally heard a different voice. A much friendlier and kind voice "Hey! There's that mysterious tricep muscle. It really does exist!" I kept powering through my sets and then noticed how different I looked completely head to toe. I am owning a whole new profile and more importantly I felt that I could look in the mirror and be proud of what I was doing and knowing that finally I have found my key and I am making progress. 

There is nothing more frustrating then the beginning stages or in my case years of the beginning stage, plugging away, staying dedicated and STILL not seeing the results your looking for. Then throw on-top of that negative trash talk! After my sessions of beating myself up mentally I would give myself the good ole cheerleader chat. "Have faith it will happen"and "if you keep at it you will get results"  Honestly most of the time I think my cheerleader talk sounded much more like "blah! blah! blah! Yvonne are you even listening?" Thankfully due to a real stubborn streak and the fact that I actually love my gym time regardless of the years of not getting the results I felt I should have been seeing. They are finally happening! 

My message to you! If your in those beginning stages or battling the years of waiting for the magic, know that yes it's possible. Keep pushing yourself outside of your comfort zone! Keep trying new things! If your not seeing the results you want then you need to keep experimenting. I committed to myself to a spend a year trying new and different things. Keeping my mind and opinion open. Tracking how my body felt, noting when I saw results and when I backtracked! It's a journey but the time goes by so make it a productive one and get to know your body! 

I promise you! If you want it and your willing to do the research and work for it  "IT WILL HAPPEN!" 















Get after your goals, keep your dreams alive and tell that Mean Girl to just "SHUT UP!" She doesn't know anything! 

Why Hire a Personal Trainer?

Let’s be realistic everyone is money conscious these days and personal training can and does add up?! After all you can sign up at the local gym hit the treadmill, then make your way around the training circuit or perhaps enjoy a group class. That is fantastic! Sometimes we are looking for that little bit more. Maybe you’re just starting out or getting back into fitness, perhaps you want to tie your fitness goals in to match your lifestyle and hobbies,  or you want to lose weight or sometimes you just need that extra accountability to ensure those workouts get done.  Wherever you are on your journey a Personal Trainer might be just what you are looking for?

• You don’t know where to start! Sitting down and creating your own exercise program and schedule can be overwhelming all on its own then add in the knowledge it takes to choose the exercises, complete the exercises with correct form and then keeping yourself accountable. This alone could be your stumbling block to forget the whole crazy idea. Working with a personal trainer they will create a schedule that meets your specific goals, maximizing the use of your available time while providing you with the knowledge to complete the program and adding that extra much needed accountability. The “tough love” 

• You are not seeing results! If you have been consistent with your workouts for several weeks or months and you are still not seeing the gains or shall we call them losses hiring a trainer might be your golden ticket. A trainer can look at your current training program, eating habits and help you see where you can make some changes to be more effective in fueling your body and workouts.  A trainer can work with you on your goals. Are they SMART- specific, measureable, attainable, realistic and timely?! They can hold you accountable and help to motivate you to take those workouts to a new level. Perhaps you are getting results and your unable to see them. A trainer can help provide that 20/20 vision from seeing on the outside.

• You are bored and need the challenge! Perhaps you have been following the same old routine and exercises and need a little something added to your workout?! Maybe your  workouts have gotten easier because you have gotten better? Sometimes we are so used to our own routine and our self-perceived limitations that working with a trainer can push us outside of our usual bubble. A trainer can introduce you to fresh new ideas, equipment to challenge you in different ways. Even setting up a workout with a trainer once a week, every couple weeks or once a month to give you that additional push and variety in your workout can be that much needed change to inspire all your workouts. That one workout will always be the one that you push a little harder and possible even surprise yourself of what you are truly capable of.

• You have a specific injury, illness or condition! If you have any specific health injuries working with a personal trainer in partnership with your doctor and/or physical therapist can be beneficial in the healing of an existing injury but also in avoiding any future problems. Your program can be created specifically for you and your health concerns.

• Training for a specific sport or event!  Perhaps you have an upcoming running race in mind? Thinking about completing your first ever Triathlon?  You want to improve your golf game? Your trainer can complete a training program specific to your sport of choice with a timeline specific to meeting your goal.  

• You want to workout at home or perhaps at the office? If your preference is to completely avoid the crowds and enjoy your workout within your own home or office a personal trainer could be a great choice for you. If you don’t have any equipment your trainer could bring the gym to you. Or perhaps you have some equipment but you are not sure how to use it. Your trainer could even provide you with insight on what equipment you might want to include into your home gym.

Still unsure if a Personal Trainer can provide benefit to your training?! Most trainers offer a free 30 minute consultation where you can discuss your goals, what you want to accomplish and basically if I was you- interview them! Are they the person who will push you? Will they be able to inspire you when you are not in the mood for that workout? Are they focused on what you want to accomplish? Is this the person who you can have that fabulous “love/hate” relationship with?! Do they get you and do you get them?!

Yvonne Bainbridge

Eat Well. Be Active

For more information on Personal training/ On-line coaching with me please contact me at

 2eatwellbeactive@gmail.com or (403)634-5075

Celebrating Positive Female Relationships!

This past weekend was my annual "My Favourite Things" evening! 

A wonderful evening spent with amazing, strong and confident women. 

Discussing current exciting events in our lives, what we have accomplished and 

even more exciting- what's next?!

How did this idea come about?! A couple of years back I was googling my little heart out, a favourite pastime. I was searching things involving women- women in business, women's mentorship programs and as always with Google one search leads to another. I kept coming across these amazing large scale events with women dressed up in their best and having an opportunity to meet other women outside of their immediate circle. Most importantly to me was the image of women having an evening together that involved a hundred percent positivity! Speaking about the future, goals, dreams, what are you up to now, what are you planning next, celebrating any victories. An evening of female empowerment! 

With my Google inspiration and my personal desire to attend an event like the one's pictured in my search. The good ole hamster jumped on the wheel and started running. Reality was the first stumbling block.... All the events I had looked at were done at a LARGE scale. I didn't have the funds to be renting a convention centre. Then the thought, why does it have to be big? I partnered with one of my girlfriends and gave her my rough idea of what I was thinking and voilà the creation of "My Favourite Things" 

The concept of "My Favourite Things" 

The Women- the vital key! Who are you going to invite? I recommend starting with the women in your life who encourage you. Think of those who you consider to be your cheerleaders.  Don't limit yourself to thinking within your immediate circle. This is not an event where you invite the negative drama filled friend because you feel obligated. This is an event for building relationships with positive women throughout the community and expanding your network. Think outside of the BOX! You may be like me and those who surround you are your cheerleaders and positive influences. Or perhaps this event could be your opportunity to meet some new people who you would like to be more involved with. *Keep thinking- networking opportunity! Get out of your comfort zone. Who wouldn't be happy to have someone they have a slight relationship with come up to them and say "I am planning a women's evening! I'm looking for people who are positive, successful and who I think would be a lot of fun at a dinner party. Instantly, I thought of you!" Hello! Instant new friend! If you can only think of one or two people awesome! Go to them and let them know about your evening and ask them who in their circle would be a great fit for the evenings entertainment! Remember we are on a mission to expand everyone's network! Each year it's my goal to have new women invited to keep growing not only mine but all my friends social networks as well. At this point I have been lucky with it only being two years the number in attendance have still been manageable. Who knows maybe one of these years I will be renting that convention centre?! How cool would that be.....

Next step.....

Fun Factor and WIIFM?! As my plans for the original event rolled out the date was getting closer and closer to Christmas which prompted the ideas of gifts. Secret Santa etc. I don't know if your secret Santa events have been better then mine but the gift selection is usually well crap! With trying to keep costs down so it's manageable for everyone I thought of the theme "My Favourite Things"! Who doesn't have a favourite thing that they use daily that costs under $10. Great price point and with it being a favourite thing you know it's going to be something good. A container of body butter, a favourite spice selection, candles..... You name it! 

Final Stages....

It's as simple as creating an event on Facebook and sending out your invitations. A month prior to the event I take final role call on who is 100% committed. Pick your venue of choice and make the reservations. Let's say you have 11 women in attendance yourself included. You would then advise your guests to buy "10" of their favourite thing! At the event have individually tagged gift bags with tissue paper ready. Each guest upon arrival deposits their favourite thing into each of the gift bags minus their own. In tradition with my crew after dinner we will grab one of the bags and show off the goodies that each guest will be going home with. In both events there hasn't been a person who didn't think "SCORE" when it came to the goodies! 

This truly is one of my favourite evenings of the year and I hope my blog inspires you to create your own "Celebration of Positive Female Relationships" I know I eagerly await this event each year and I think the ladies of this event stated it quite clearly.... it doesn't have to be another year before we do this again. I think it's time to put that hamster back on the wheel and start thinking of a semi-annual event! 

*If this blog does inspire you to create your own evening I would love to hear about or if you have any additional questions please feel free to reach out to me. Email me using the subject heading "Women of Power"  2eatwellbeactive@gmail.com

Nancy Leggett's Will Do for 2014!

Mandy Emery's Will Do for 2014

Mandy’s Will-Do for 2014

My number one goal for 2014 is deceptively difficult - it sounds so simple, but I know that it will be a real challenge for me.  What I’m setting out to do is to control my temper and stop shouting - especially at my kids.  I don’t mean to sound like I’m a crazy person that is always yelling and carrying on - but I have those all-to-common moments where my chest gets tight, my blood pressure rises and I get so frustrated that I could scream - and too often I do!  And then I get even more frustrated - at myself.  After YEARS - and I mean years - of nearly daily yoga practice, how can I still lose my cool like that?  So my biggest goal for this year is to take all that I am ON my mat - flexible, strong, consistent, temperate - and take it OFF my mat and into my real life.  I found a great quote the other day - “Advancing in your yoga practice means that you can continue doing basic things - like breathing deeply, observing your entire body, and quieting your inner narrator - in increasingly difficult situations (on and off your mat)”.  That pretty much sums it up. 

That’s the big goal - in fewer words, it is to make my LIFE my practice, to commit to living as fully as I can in the moment, and to prioritize the quality of my actions over the quantity of them (the to-do list isn’t likely to go anywhere...). 

My other goals for the year are as follows:

-  continue to make one-on-one time with Chris a priority (date nights, maybe even a weekend away sans kids, etc)

-  Put my best efforts forward with my new job

-  continue with yoga each morning before work - I’m currently at a steady 30-45minutes, I’d like to increase that to 45-60minutes if possible.  Once weekly this will be a 6am Bikram yoga class (90min).  My goal posture to master for this year is peacock (a forearm balancing inversion) AWAY from wall support! 

-  continue running avg 3d/week - I’ve joined the Marathon Club again and my #1 goal race is the Waterton-Glacier Relay in June.  I’m sure I’ll do a number of smaller events as well. 

-  2013 photo book finished by the end of Feb 2014

-  finally finish Sebastian’s baby book (he’s 26mo!! LOL)

-  One visit to Kelowna with kids

-  One trip to Ontario with kids if possible

-  At least 3x camping overnights this summer

-  At least 2x ski weekends this winter

-  Sober February as in 2013