Workout with Salma

05/04/2023

A good dip makes veggies so much tastier!
This is my go-to dip. The main ingredient is Greek yogurt which is high in protein. Then I add a couple squirts of mayo, lemon juice, dill, garlic powder, dried parsley & salt.
Another favorite dip is hummus.
Do you dip your veggies?

04/16/2023

Sharing my Sunday Circuit Workout: 1. Goblet Squat.
2. Single Arm Bent-over Row. 3. Chest Press.
4. B-Stance DB Deadlift.
5. Ball Slam.
6. Ball Crunches
Do each exercise for 8-10 reps, (with as little rest as possible b/w exercises.) Rest after the circuit. Than repeat 2-4 times.
If you have any questions or need an alternate exercise, let me know!

Send a message to learn more

12/31/2022

On the last day of the year, after a month of holiday parties and family celebrations, I’m sure there are thoughts of big changes or resolutions on some minds.
Like, “ I have to start eating healthier in 2023!”
Or, “I’m going to start exercising more.”
And, “I want to lose X pounds this year.”
I completely understand these thoughts and resolutions. However, in my experience, resolutions rarely stand the test of time and don’t make it farther than a month or two.
What if, instead a blanket statement like the ones I shared above or a big sweeping resolution, you think about one or two habits to add into your life?
Something specific that could help you work towards your goal of being healthier or exercising more.
It’s hard for me to explain it all in a small post on IG, but I did write a short post explaining it (the link is in my bio.)
If you have a few minutes, go read it. I promise it’ll be so helpful and give you an idea on how to be more successful with whatever you want to change or add in 2023.
After reading it, if there’s a habit you want to add or change and you don’t know how to start, message or email me and I’ll help you get started, just like that.
No catch, no cost. I just want to help.
Is there a habit you want to add or change for the new year?
#2023

11/24/2022

It’s almost Black Friday and I wanted to share my special Black Friday Promo I have going from now until this Sunday. It’s great if personal training is something you’ve been wanting to try but aren’t ready to make that full commitment. This is just 3 sessions and at a great price!
If you have any questions at all, leave them in the comments or send me a dm 💕

10/13/2022

I’m so excited to share with you that I will be coaching a one-time group session on Tuesday Oct 25 from 9:30-10:30am KIDZ VENTURE CLUB]] in Port Moody.

If you’ve been wanting to start exercising more at home but don’t know where to start, or maybe you don’t have any equipment, this session is for you.
You will get your heart rate up with a full body workout that requires no equipment! You will learn how to do a dynamic warm up before a workout as well as stretch after. On your way out, you'll take a cheat sheet with you, of a full body workout that you can do at home with no equipment
Best of all, KIDZ VENTURE CLUB]] will have childcare so you can bring your littles with you.

The cost of the session is $20 and for the first 10 people who book a spot, will get to bring a friend to workout with them for FREE!
Let me know if you’d like to come or book directly with KIDZ VENTURE CLUB]].
If you have any questions, let me know.
I can’t wait to workout with you!

09/20/2022

When someone says let’s get healthy, do you automatically think weight loss and diets? If so, you’re not alone. What if, instead of restricting to get healthy, you added?
It’s possible! Here are 4 things to add to your life to get healthy. Which one are you going to try first?

Here are 4 ways to get healthy by adding, not restricting. Getting healthy is always about weightless or making your body smaller.

07/30/2022

Are you working out in this heat wave?
If so, here are some things to keep in mind:
1. Try & workout early in the morning or later in the evening when it’s a bit cooler & shadier.
2. Try doing low impact or low energy workouts like yoga, Pilates or walking.
3. Drink lots of water, before, during & after your workouts. Also fuel your body after your workouts.
4. And lastly, it’s okay to miss workouts.
The most important thing is to listen to your body ❤️
How are you moving your body during this heat wave & what precautions are you taking?

06/10/2022

Have you ever gotten dressed, felt great about your outfit, hair, the whole shebang? But then you see a picture of yourself or look in the mirror and it all goes away?
Instead of feeling yourself, now the good thoughts are replaced by thoughts like:
“I look so fat.”
“I was feeling so good about myself but I look so bad.”
“I need to change or I should have just stayed home.”
I struggle with this too. Years ago, I remember thinking, why can’t I just go with how I’m feeling rather than going by how I look in the mirror or in a photo? Now that thought is circling in my head.
Why don’t we? Why don’t we just let ourselves feel good? Rather than allowing diet culture to make us feel bad about our bodies because they don’t look a certain way?
I know it’s easy to say and actually doing it is a lot harder. But I’m going to keep trying.
I’ll share this quote I heard from .nutritionist podcast that really made me stop and think:
“What are some of the things women do on a day to day basis…that are keeping them stuck in how they feel about their body instead of how they feel IN their body.”
Read it again and think about it.
I’d love to hear your thoughts; let’s start a discussion on the path of respecting and appreciating our bodies.

05/18/2022

I’ve been struggling; with my body, with my body image, with my peri menopause symptoms, with exhaustion, with life as a mom of a teen & a tween; things have been challenging.
The one thing that is consistent, is moving my body each day. And it looks different depending on the day and how I’m feeling. It could be strength training, it could be a walk, it could be a stretch, maybe playing pickleball or foam rolling.
But moving each day is what helps me get through it, it helps with my mental health.
When I am working out or moving my body, that is when I have the most energy and it’s when I care the least about what my body looks like, what I do care about is how it feels.
What is the one thing you do that always makes you feel a bit better when you’re having a challenging time?

05/06/2022

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I didn’t know until I start scrolling my feed today, that May 6 is international No Diet Day.
This is something close to my heart & mind, so I wanted to quickly share some thoughts.
I’m pretty sure most of us have been on some kind of diet or another, throughout our lives.
Personally, I’ve done the atkins/high protein diet, the rotation diet, some kind of weird egg & tomato diet, the vegetable soup diet, there’s been lots.
The one thing theses diets all have in common, is that diets don’t work for the long term for weight loss but they can impact our mental health for the long haul.
And although it’s hard to break up with diet culture, take a step today, in that direction:
- Start being kind to your body
- Separate weight & body size as an indicator of health
- diversify your feed with different bodies
- respect the body you have right now, for all the things it does for you, not what it doesn’t.
The journey is a struggle & a roller coaster, but it’s a ride worth trying, for us and for our children.

What diets have you tried and left behind? Do you remember how old you were when you tried your first diet?

03/28/2022

Happy Monday! I had this baked oatmeal for breakfast & it was so good, that I just had to share!
Baked Oatmeal Recipe:
-1/2 cup of oats
- 1/3 cup milk of choice
- 1 egg
- 1/2 banana (ripe is best)
- 1 tbsp maple syrup
- 1 tsp each baking powder, vanilla & ground cinnamon
(- optional: add 1 tbsp vanilla protein powder)
- Blend it all together
- Pour half of the batter in a small ramekin dish
- Scatter some mini chocolate chips.
- Spread 1 tbsp of peanut butter.
- Then pour in the rest of the batter & sprinkle in some more mini chocolate chips.
- Bake in a 350 degree oven for 25-28 minutes. Then enjoy!
This was so good, I throughly enjoyed every bite. And it’s a yummy & satisfying meal that has a good amount of protein, carbs & fats.
Do you like oatmeal? And does this sound like a recipe you’d like?