Thursday, April 21, 2016

Health is a feeling not a number



Late September 2011 on our honeymoon to last week 2016. #fitgirlsrock

To some this will look like a before and after photo, some may not see that much difference, while others will, but to me, this is a process photo. A photo of a cardio only junkie to a strong, badass weightlifting woman. A woman who is still progressing, still working hard and still learning about herself. This journey; the journey of health and fitness shouldn't have an expiration date. It is an endless journey.

In the last 5 years, I've struggled many times. I've seen ups and downs and I'll be the first to tell you that it isn't easy but I'll also be the first to tell you that it IS so worth it.

For a long time, I was a cardio junkie. I would run 5 to 6 days per week and not lift any weights and I saw little to no change in my body. Sure I lost a few pounds on the scale but I didn't have any muscle, I didn't feel strong or confident, at least not like I do today.

Since October of 2011, I have significantly changed my physique and my outlook. I lost some weight initially and built some muscle, then dieted down for a fitness competition, then put on some weight and some more muscle. I tried leaning out many times since then to no avail, due to a damaged metabolism. Now, I'm working on repairing my metabolism with a coach, eating significantly more food, doing cardio only 1 day/week and feeling better overall than I have in months. Plus I've learned to listen to my body.

I'd also like to point out that in the honeymoon pic 2011 I weigh less than I do now. smile emoticon But, it is also not just the physical changes. It is the extra confidence. The lifting heavy and being comfortable in your own skin. The strength of a determined woman. It is the energy to do so much and feel so good from the inside out. The healthy hair, nails and skin. The feeling of health. No physical appearance can beat that feeling.

I am working on myself all the time both in the gym and out. Nutrition, workouts, rest, learning, reading and so much more. I have been working with this new coach to repair my metabolism for 9 weeks now and I'm already learning new things about my body. The changes I see physically aren't big ones but it's the ones that I can't see that I am focusing on. More energy, better sleep, hungrier more often and so on. I am currently lifting 4-5 days/week and doing cardio once.

It's important to remember that this journey is ultimately about health not a number. It is about feeling better in your own skin, having more energy, etc. Workout, eat well, track your food (journal everything), learn about your body; what works for it and what doesn't, take note of how you feel. Do these things consistently over time and things will fall into place. Health is a feeling not a look. xoxo

Until next time,



Tuesday, March 22, 2016

Transformation Tuesday- Christie's story

This is my client Christie and here is her story.



"I've spent my entire life being overweight. Despite being bigger, I stayed quite active with team sports and outdoor winter activities when I was younger. After I moved away from home for college, I became less active and the weight started to pile on quickly. At my highest weight, I was 245 pounds. In my family, food was for celebration, family time, and any other type of emotion. I didn’t learn how to listen to my body and focus on my nutritional needs. Due to carrying around all of the extra weight, I started to have pain in my lower back in my early 20’s and I aggravated the pain with a fall down the stairs. The doctor didn’t seem to have any cure for my pain so he told me I would need to learn to live with it. Rather than accepting that, I decided that losing weight and gaining core strength was something I could control that might help. I started eating paleo in 2014 and immediately noticed I had more energy and the urge to move more. After some work with a physiotherapist and massage therapist, my pain was under control enough that I could start working out. A personal trainer seemed like the safest way to learn how to lift weights and help me focus on my goals. In March of 2015, I met Melissa and haven’t looked back since. She has helped me with knowledge, motivation, and goal setting. I’m now down to 165 pounds and pain free. I still have my struggles day-to-day with eating clean and finding time to workout, but I remind myself of how far I have come and that this is a life-long journey.  "

So proud of this girl. I see her work hard. I see her get out of your comfort zone and I see the confidence that she has built in yourself. Christie has come a long way. Her back pain is gone, her core and body overall are so much stronger. Way to go, Christie!! 


Until next time,

Wednesday, September 16, 2015

10,000 Kettle Bell Swing Challenge

To say I enjoy the kettle bell is an understatement. I love incorporating it into my routines and actually do so quite often.

Before I went on vacation in August a friend of mine was completing a challenge from T-Nation; The 10,000 Kettlebell Swing Challenge to be exact. It intrigued me so much that I decided to take it on right after I got back. My main goal here was to improve both my grip strength and my hip hinge with the hopes of improving my 1RM deadlift.


I started the 4 week program on August 10th. 500 swings per day, 5 days a week. 2 days on with 1 day rest and so on. The first 4 days of the week another exercise is incorporated with the swings and then on the final day of each week you just swing. The program recommends that women use a 35lb Kettlebell, however I didn't have one of that size so I went with the 40lb instead.

The first week was the toughest. I was sore every day but by the second week and every week there after it got better; my time was faster and so on.


At the end of the 4 weeks; I was able to complete all 500 swings in 18:27:22 compared to 28:58:57 in week 1.

Other improvements noted:
- Grip improved dramatically
- Power and strength both improved
- Endurance improved
- Accumulated lean mass
- Recovery improved
- Time improved as noted above
- Required rest between swing sets became less and heart rate recovered quicker


I thoroughly enjoyed the challenge and would consider it again in the future with a heavier kettle bell.   I am enjoying the kettle bell so much that I have decided to move forward with a Level 1 certification from Agatsu Inc. This certification is taking place September 26 & 27 :) I'm stoked!!


If you are at all interested in the kettle bell and/or an added challenge; you should definitely try it out.
Here is the link from T-Nation. https://www.t-nation.com/workouts/10000-swing-kettlebell-workout

Good Luck and let me know how you do if you try it!

Until next time,





P.S. You will get calluses and yes they may rip but it just makes the challenge and you that much more Badass ;)

Thursday, June 18, 2015

Live your Passion

Hi fitness friends.

I know it has been a very long time since I have written a post but, well let's just say; I've been a little busy ;)

I have officially opened my own personal training studio out of my home and I have gotten super busy, all in a fairly short time, which is extremely awesome. I am so happy to be doing what I love, to be helping others in the process and to be living my passion.



Personal training/ nutrition are now my full time job/business. No more office work for moi! I am my own kick a$$ boss now :)


There is certainly something to be said for going after your dream, jumping in and living the life you always imagined. There is also something to be said about the power of prayer, in being patient and in believing not only in yourself but also your abilities and your destination. I finally believe that I am doing what I was put here on earth to do. Exciting!!!



Other kick a$$ benefits of being your own boss in your own home.
#1 Pure happiness as mentioned above.
#2 No alarms required. I have early clients but I never use an alarm clock because I am always happy and eager to start the day.
#3 Yoga pants. I haven't worn jeans in about 3 months lol
#4 I get my own workouts in throughout the day (whenever I want) or early in the morning before clients
#4 I don't have to leave the house and I still get to socialize and I get housework done between clients as well

So much awesomeness. Can you tell I am happy?



I have also since started and am half way through the Precision Nutrition Level 1 certification. I am working on a 300lb deadlift (I'm at 265lbs for 1 rep), I am also training for a 10 mile race that my sister asked me to do with her this coming July and I have even had some Fitgirlsrock tank tops made.

If these interest you; please email me at
fitgirlsrock.melissa@gmail.com to order

Until next time,





Wednesday, March 25, 2015

Healthy Planet: Health food and Supplements

Good afternoon fitness peeps.

I wanted to share with you a recent experience I had with the online supplement/health food store; Healthy Planet.

http://www.healthyplanetcanada.com has so many great products to offer and what makes it even better is that you can simply place your order and have it all delivered right to your door. I don't know about you but with my busy lifestyle that is a great bonus.

I decided to try it out for a couple of reasons
#1 I wanted to share the experience with all of you
#2 the convenience of having my supplements delivered now that I have officially opened my new business is of great benefit to me

So I perused the site, found my staple supplements as well as a couple of new things and placed my order. It was easy peasy to navigate the site and my supplements were all available. Yippee!!!

Now as most of you know, I live in Northern Alberta so typically it takes quite awhile for shipments to get here, however not this one, within a week I had my order and was enjoying my supplements.

If you haven't tried this site; I highly recommend it. Easy to use, has a huge variety of products, delivery to your door, and as an added bonus save 10% using code fitgirls10 until May 31, 2015.
Don't miss out; get your order in today. #healthyplanet

Now I bet you want to know what I ordered.  


My order consisted of my powdered BCAAs (Amino Energy), Greens powdered supplement (Vege Greens in blueberry flavour) and I also tried for the first time, Coco Natural...coconut seasoning sauce. My husband likes seasoning on his rice and this is a great alternative to soya sauce :)

oh and before I forget, another great thing about Healthy Planet is that they are a Canadian company. All products are in Canadian dollars. Yay! 

Happy Shopping!!

Until next time,




p.s. Don't forget code fitgirls10 saves you 10% on your order until May 31, 2015