https://linktr.ee/gfsfitnesssolutions

Gaudet Fitness Solutions, 19190 Crest River, Tilbury, ON (2026)

02/14/2026

Good morning and happy Saturday!
Although this is obviously not real and a caricature (thank you Chat GPT) it is truly a realistic symbol of what I stand for with fitness and nutrition both as a coach and in my own journey which is BALANCE!

🍷I may drink wine...but I also drink a ton of water!

🥦I may not eat everything on plan...but I ensure all of my meals are balanced with protein, fibre and healthy fats.

🏋️‍♀️I may go out for supper a few times a week but I also go to the gym almost daily.

💤I may like to stay up late watching my favourite Netflix show but I also like to get my sleep and recovery in and ensure that I do.

🏃I may like to read or scroll on my phone (sitting on a lawn chair this week) but I also like to get over 10000 steps in per day.

🤹‍♀️If you make your life BALANCED then you never have to go on a diet, feel restricted or start a new plan because this is just part of your life and who YOU ARE.

🙋Want help establishing a BALANCED plan that works for you? Send me a DM as I will be taking on new or returning coaching clients beginning on February 23!

👉 I will help you design a nutrition and movement program that works just FOR YOU!

02/08/2026

Do you hide behind a mask of happiness?

Do you pretend that when you look in the mirror that you are happy with your appearance?

Do you ignore the scale as you are afraid to see what number is reflected on it?

Do you shy away from social functions pretending you are tired but really it's because you don't feel good in the clothes you would wear?

Do you decline invites to pool parties stating you are busy when in reality you can't bear to wear a bathing suit in public?

Do you not eat food at parties saying you aren't hungry and then go home and stuff yourself as you didn't want to be judged for your choices?

Do you get a gym membership knowing it is the right thing but then don't go because you don't really know what you are doing and don't want to feel embarrassed by your lack of knowledge of what to do and when?

Do you eat like a bird all day with salads and fruits and then when at home by yourself at night snack like crazy and then blame yourself for your lack of willpower?

Struggling with your weight is about so much more than food. It can cause social anxiety, depression and so much more. You blame yourself for your lack of discipline, you cry when alone when your clothes don't fit, you hide away from social functions, you beat yourself up for failing on yet another diet, you spend way too much money on fat burning pills that don't work and all of this has an impact on the quality of your life.

BUT you are not alone. Look around you. Although they may wear that mask around you people feel this too. Stats Canada states that over 65% of adults are overweight or obese. That is more than 6 out of 10 people that you know.

If this is you, get help. It is not a sign of failure but strength to go to either a friend, a loved one or a professional and explain how you are feeling.

Then start with something small. Drink your water. Get more steps in. Prioritize protein. Eat more veggies. Little by little you will start feeling better both inside and out with time and patience.

You can do this. Your quality of life depends on it. And if you need support and no judgements...send me a message. I will steer you on the right path!

Shell xo

02/07/2026

Good morning and happy SaturYAY!

We have a great line-up of fitness classes coming your way next week!!

Want Group Strength Training?
Join us Monday 9:30 am or 6:15 pm or Wednesday 9:30 am or 6:15 pm

Want a FAB mix of Strength & Cardio
Join us Tuesday 9:30 am or 5 pm or Friday 9:30 am or 4:30 pm.

Want Cardio with Light Weights/Hip Reps?
Join us Thursday at 5 pm for Just BOX.

Classes are all held downtown Tilbury at either the Leisure Centre or Just Move Fitness Studio.

Sign up today as YOU are WORTH IT!!!

Shell & Lisa❤

02/06/2026

One of the toughest things for new clients to wrap their head around is that they have to MAKE CHANGE to SEE CHANGE. BUT if what they were already doing was working then they wouldn't have hired me as their coach.

"But I always" is the most popular phrase.

🧁But I always....have a muffin and coffee for Breakfast. Yes BUT having a high carb/fat breakfast sets you up for failure as it makes you hungrier and carve more carbs throughout the day.

🕥But I always...eat breakfast at 7 am. Yes BUT delaying your breakfast until your first work break gives your body a longer fast time and you almost always end up eating less cals effortlessly because you have started eating later.

🍟But I always...snack all day. Yes BUT if you are constantly putting fuel in your tank then your body has no reason to use up it's fat stores for energy.

🍕But I always...have pizza with the fam every Friday night. Well you still can BUT you can always start making a lower cal, higher protein version which will not only be better for you but your whole family.

💦But I always...have to go to the bathroom all day if I drink 2L of water. Yes BUT your body needs that water for so many important processes going on inside and it helps with digestion and removal of toxic waste. Also your body will get used to it after a few days and you won't find yourself running to the bathroom non-stop.

🏃‍♀️But I always...just do cardio in the gym. Yes BUT every single person needs to do strength training at least once a week (ideally more) in order to preserve and build strong muscle tissue that is going to ensure that you age well.

🏋️‍♀️But I always...use light weights because I don't want to get bulky. Yes BUT then you aren't giving your body a reason to get stronger and trust me...no one gets bulky by accident and instead they get lean and strong.

🥩But I always....eat supper late. Yes BUT this can interfere with sleep and by moving your supper back an hour or so will help with digestion or even switching your biggest meal to lunch and having a light supper will have a great impact on not only your weight but your energy and sleep.

😴But I always....don't sleep well. Yes BUT if you aren't sleeping well this is an issue that can't be overlooked as it impacts absolutely all systems in your body. So you need to find a solution NOW as you should never settle with not being a good sleeper.

👉🏼Do you see yourself in these above? Am I missing any? The big takeaway is that in order to see change you need to make little tweaks to your current eating, liquid consumption and exercise plan and you will reap the benefits not only of weight loss but better health inside and out.

❤You got this!
Shell xo

02/05/2026

I love TABATA! Honestly right now it is my favourite workout to do in a group or on my own! Especially the way Lisa & I have been doing it in our weekly classes.

The tabata format is 20 second intervals for 8 rounds with 10 second rest in-between.

What we do is we pair up a STRENGTH exercise with a CARDIO exercise in each 4 minute set.

So why is it so successful?
Each interval is only 20 sec so when we do it we start with a STRENGTH exercise you tend to go heavier as you will only get 6-8 reps in (if you get more you are going too light). By going heavier you get stronger and build more muscle.

THEN when we pair it with a CARDIO exercise you just tend to go faster because once again it is only a short burst of time so you get your heart rate up faster thereby improving your cardiovascular system and burning more calories in a short amount of time.

So it becomes the perfect muscle building, fat burning workout in under 30 minutes (do 6-8 sets allowing for rest in-between of up to one minute).

It is not only a great workout to do in a group as each person can lift as heavy and go as fast as they are capable of allowing for indivduality BUT it is fabulous workout to do on your own which I have been doing on holidays.

All you do is set up your exercises and go to Spotify and search for TABATA songs. Then get your exercise area ready, equipment out and press play. The song will do the timing for you and if you need to pause just hit pause and if you need rest in-between sets you just turn it off. It is really quite simple...no counting reps, no playing with your timer just done.

Then half way through if you have been doing more than 8 reps of the strength exercise grab heavier weights and if you have been doing the cardio without getting out of breath either go harder or make the move more advanced (e.g. go from mountain climbers to mountain climber push-ups).
Here is a video you can try: https://www.youtube.com/watch?v=6R482lBtdFY&t=1s OR set up your own workout with your fav exercise, set up a Spotify Tabata playlist and GO!!!
OR
Join myself or Lisa at Just Move Fitness Studio in Downtown Tilbury:
Tuesdays 9:30 am or 5 pm
Fridays 9:30 am

02/02/2026

🥰This may seem like an unusual transformation picture but honestly it is an AMAZING ONE!

😁This beautiful soul has been doing nutrition coaching with me for 4 weeks and she sent me this picture on the weekend with a great big THANK YOU!

😓She has struggled for years to get her wedding ring off of her finger and even when she had to take it off (MRI) they were unable to get it off of her.

💍So this is a huge accomplishment for her that now her ring can come off easily and it won't be long before she needs it resized!!

🎤Isn't that AMAZING? I wanted to post this picture to remind all of you that it is not just about the SCALE. It is things like this that matter most.

Now speaking of the scale she has dropped 16 pounds in a month which is incredible and she has made so many changes with her lifestyle and feeling so much better inside and out.

🏋️‍♂️She is drinking more water, doing strength training 3 days a week, crushing her daily step goal, getting her protein in ..... and it is all working. Is she being perfect? Of course not...she has had a beer here and there, suppers out, weekends away for hockey tournies and yet she is still KILLING IT!

👏 I'm so proud of her and so thankful she chose me as her fitness trainer and nutrition coach!! Cheers to the next few weeks, months and years as she continues to transform!

👩Do you want to be my next transformation story?

📱I have a waiting list for a start date of FEBRUARY 23. Send me a message.

01/31/2026

🎤Here is next week's schedule brought to you by Lisa and I!! Along with our regular amazing offerings please note:

🥁I am offering a super funzies CARDIO DRUMS class at Just Move as a pop up on Friday Feb 27 at 7:30 pm and 8:30 pm. We added a second class since the first one sold out in the first day it was released. Grab your gal pals and join me for a super fun & sweaty workout.

💞Our Galentine's Day party got rescheduled due to bad weather so luckily we can offer it now on March 1 so more ladies can join in. We will start with a fun friends workout and end with social time & games at a wonderful brunch.

🍷Our first overnight retreat on March 7 at Lungovita is SOLD OUT. But stay tuned as if we have as much fun as we think we will I will offer this again soon!!

📱You can always text me to help you sign up for a class...OR GO TO THE:
a) Studio Booking App and search 'Gaudet Fitness Solutions' for the Leisure Centre Classes & events (in black);
b) Achieve Wellness Living App and find 'Just Move' for the Just Move fitness classes & events (in red).

Exercise is the best anti-aging pill you can swallow!
Have a great weekend.
Shell xo

01/30/2026

🤞 As promised...we added another session in of CARDIO DRUMS on Friday Feb 27 since the 7:30 pm session sold out so quickly. Wooo hoooo!!

🥁 You do not need to be coordinated to participate in this class at all. We will do simple movements to the beat that are easy to learn and follow. You will be given weighted sticks to use and a stability ball as your 'drum'.

👭 So...grab your gal pals and join me for a fitness party at JUST MOVE!

📱 Register by scanning the QR code, go to: https://just-move.ca/, or sign up on your Wellness Living app.

01/27/2026

😎 Thanks to all of the snow we GET TO reschedule this fun event so more ladies can join us.

🗓The new date is SUNDAY MARCH 1 and we will start with a partner workout at the Leisure Centre and follow it with Brunch, games and social time at the Tilbury Legion.

🍾Mimosas & Caesar's specials will be available to add in some extra funzies.

📱Please scan the QR code, go to the studio bookings app or send me an ETransfer to register by yourself and make some new friends or bring a gal pal or two with you.

👩👩It should be a fun event.

Shell xo

01/26/2026

Nutrition coaching has been going STRONG in January and everyone is loving our new app! It is so USER FRIENDLY and the 'To Do' lists daily keep everyone knowing what they need to do for the day and checking it off when done is motivating in itself.

The ladies who are doing the 'Balanced Meal Photo Journal' Method are LOVING IT as it is so much more freeing than tracking....BUT if you prefer tracking we have a number of people doing that too!

Here are my 2026 pricing for NEW and RETURNING (aka RENEWAL) clients

I only have TWO SPOTS opening up in February starting next Monday so if you tried to do it on your own in January but need ME to be your accountability partner, send me a DM!! I got you!

Have a great day.
Shell xo

01/24/2026

I had a conversation with a few friends yesterday about how to get ABS or at least decrease fat in the mid section which prompted me to go look up some old pics of when I had visible abs.

These were taken 10 years ago when I prepped for my first ever photo shoot.

My friends thought that the way to get ABS was to do more AB exercises (and if you scroll on insta that is the answer you will get too) but unfortunately you can't spot train. Doing AB/Core exercises will definitely give you a STRONGER CORE but not necessarily decrease body fat in that area.

The only way to get abs is to decrease your body fat %. The method is similar but will vary depending on where you are right now as in how much weight you have to lose and your current training schedule and your genetics also plays a role.

What I did to prep for my photo shoot and to get to this level was:
1) Do HEAVY resistance training 3x a week (I had a personal trainer who pushed me very hard).
2) Do SWEATY cardio 5x a week (I did what I call 'sweaty sweatshirt cardio' where I put a sweatshirt on before jumping on my elliptical and would have a calories burned target to hit).
3) TRACKED my calories/macros on an app (I used Myfitnesspal) and consumed a very clean (no processed food) high protein/low carb/moderate fat diet. This ensured I was in a calorie deficit and due to the high protein & heavy strength training the weight I lost came from fat and not muscle.
4) I consumed NO ALCOHOL, did not EAT OUT at a restaurant and if I got invited to an event I either brought my own food or ensured there was something 'on plan' I could eat.
5) DRANK 3L of water daily.
6) Got 10000 steps in or more daily.

It was not EASY and felt like a full-time job on top of my real job as a teacher but it was definitely worth it. But for me, although I loved how I looked (and sitting here wistfully thinking I miss those days lol) it is not sustainable. I can drink my water, get my steps in, do resistance training but part of my enjoyment of life comes from having wine with the girls, going out to eat with friends and not having to track every morsel that goes into my mouth or pack my little container of chicken and broccoli to take with me wherever I go.

BUT if you want to get there choose 1 thing from above that you are currently not doing and add that to your routine and then when you have that down pat, add another. You will not see visible abs overnight but every little thing you do will start to add up and you just may notice one peeking out or more definition showing in your arms or legs.

AND the best part is not only will you see changes in the mirror BUT you will be STRONGER and FEEL HEALTHIER inside and out...which is way more important than having ABS in the end isn't it?

Have YOU been struggling with your new year's resolutions to lose weight and need accountability to get there? I do have ONE spot opening up in February in my coaching program. We will START where you are and add more only when you are ready so that the program is sustainable and individualized to fit you and your lifestyle.

Send me a DM!!

Gaudet Fitness Solutions

02/14/2026

02/08/2026

02/07/2026

02/06/2026

02/05/2026

02/02/2026

01/31/2026

01/30/2026

01/27/2026

01/26/2026

01/24/2026

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