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Stronger with It

Stronger with IT is here to help you discover what tools and strategies work best for you as we work towards improving everyday health and wellness.

Helping you discover what IT means to be strong!

17/07/2022

Might quit powerlifting and take up extreme sports 🪂

28/03/2022

Been working on deadlift technique and intention off the floor. The little things have made a big difference!

Very happy with the progress ☺️

102.5/226 for sets of 5

08/01/2022

Officially reached garage gym status ❄️🥶

25/12/2021

Liftmas fueled by last night’s seafood feast 🎄

May all your squats be deep, bellies be full, and hearts be filled with family and friends 🥰

Merry Christmas 🎄🙌

10/12/2021

The desire to make this my opening attempt by next competition is real ⚪️⚪️⚪️

📸:

26/08/2021

Golden hour hits best with the right people✨

It’s taken what feels like a month to recover from going on vacation and immediately starting a new job…. But what’s life without a little crazy!

I’m ready to get back to posting all things fitness 💪 Currently prepping for a competition in 13 weeks!

Anything health/fitness related you want to see?! ⬇️

09/08/2021

Food is ALWAYS a hot topic 🔥

Learning what works best for your body takes time and it is hard to sift through all the noise (nonsense) around diets!

Let’s start by focusing on balanced nutrition - filling our plate with carbohydrates, protein, & fats. Eating each macronutrient with each meal is a great place to start. Also, remembering to “eat the rainbow” helps get in extra fruits & veggies!

Once balanced nutrition has been established, you can start to enhance your performance by
fueling your body correctly before, during, & after a workout.

Before a workout 🍚🍎
🔹focus on increasing carbohydrate intake as this will be an easily accessible fuel source during a workout
🔹limit fatty foods as they take longer to digest
🔹try PB&J sandwich, rice & veggies, oatmeal & fruits, smoothie

During a workout 💧🧂
🔹stay hydrated with water - try to drink small sips after each set or every 15 mins
🔹if your workout is longer than 1 hour & you are losing a lot of fluids, refueling will be important - fruits & sports drinks
🔹longer than 3 hours - be cautious of sodium intake, having more salt will help retain water to avoid dehydration

After a workout 🍗🍳🍝
🔹EAT within 2 hours of working out - I love a good egg sandwich
🔹refuel with carbohydrates & protein
🔹continue to eat balanced meals until your next workout

What is your fav pre or post workout meal?! ⬇️⬇️

04/08/2021

Hormones are a huge part of female physical health!

Birth control comes in many forms and is used for a variety of reasons. There is some research examining the effects of birth control on gaining muscle and strength:

🔹long-term use (1-2 yrs) may decrease muscle mass
🔹more muscle mass is often added in groups not taking birth control (depends on type of birth control)
🔹doesn’t seem to be acute effects on strength
🔹dulling of menstrual symptoms can be beneficial when training

REMINDER: the research is not clear cut, there is still lots to be done! It is likely that taking birth control down regulates or interferes with natural androgen production (such as testosterone) which is helpful in building muscle mass. However, hormonal changes are often NOT tracked when conducting studies involving females which impacts the ability to make any definitive statements.

Understanding that birth control can have effects (good or bad) on your body is important. Acknowledging that you feel changes when on or off birth control is a way to become more in-touch with your body.

Use the current information to advocate for your health and find professionals who support your concerns and goals!

Don’t let anyone tell you what is “best” for your body 🙅‍♀️

Leave some questions or comments about birth control to discuss in an IG Live on Friday!

03/08/2021

Do you know when your last period was?!

Whether it’s old school with pen, paper, & a calendar or flashy on an app… tracking your cycle is very helpful!

It allows to predict things like:
🌸 when you are ovulating
🩸 when your next period will begin
⏳ how long your cycle is (average cycle is 28-45 days)

These are all good pieces of info to know for personal use and also very helpful if you need to seek the help of a professional.

SAVE this resource to try out these apps!

SHARE with your friends and get the conversation going because female health is important 🙌

Follow & for more on female health

26/07/2021

Does your menstrual cycle get in the way of physical activity? Don’t let it anymore 🙅‍♀️

There are 4 phases of your cycle. Each have various hormone levels which can effect energy levels, mood, bloating, water retention, etc. These changes can impact the types of activity you feel like doing throughout the month!

MENSTRUAL PHASE ❄️
🩸Estrogen & progesterone are lowest during your period, but slowly increase each day of your period
🩸 Use these rising levels to release negative energy and start fresh

FOLLICULAR PHASE 🌸
🩸Estrogen levels rising quickly & energy may also rise
🩸 Use this upswing to boost creativity & productivity

OVULATORY PHASE ☀️
🩸 Estrogen peaks, but quickly decreases as progesterone rises which can make you feel more sluggish than usual
🩸Use exercise here to boost energy levels and shine

LUTEAL PHASE 🍁
🩸Estrogen & progesterone levels are decreasing in the week before your period
🩸Use this time to make decisions as clarity is highest

This does not mean you have to stick to certain types of activity because of your cycle. It does give you the permission to learn about and listen to your body throughout your cycle to make activity more enjoyable!

Your period should not be a burden. It is a natural and healthy bodily process. Embrace it, celebrate it, and enjoy it more with this knowledge 💪

20/07/2021

LIVE WORKOUT!

7 am est on Instagram

Bring a band and yourself 💪

See you bright and early with and myself 🏋️‍♀️

Are you joining us??

19/07/2021

Did you know that 1 out of every 2 women is likely to develop osteoporosis at some point?

Evidence indicates that exercise can delay the onset of osteoporosis and decrease fracture risk

Let’s talk about the plethora of exercise benefits unrelated to weight and appearance!

💗improved heart health and reduction of health risks associated with cardiovascular disease
💪increased strength and bone density which aids with mitigating against risks associated with osteoporosis
☺️reduction of symptoms associated with depression
⚡️cognitive benefits such as alertness, focus, & energy

Striving to reach the exercise guidelines is a great place to start! Focusing on improving your overall health through exercise takes the pressure off exercising to look a certain way.

What benefits do you enjoy from exercise? ⬇️

Join us Wednesday, July 21st for a LIVE workout with bands to get going with resistance training 🏋️‍♀️

Address

173 St. Paul Cres

L2S 1N4

Website

http://www.strongerwithit.com/

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