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Month: May 2014

The Difference Between Abs and Core – Free Video Blog

The Difference Between Abs and Core

Krista is a Pilates Guru with an extensive background in teaching group and private clients. As a University graduate & Exercise Physiologist, she emphasizes education of efficient body mechanics to train smarter not harder. She has a passion for building strong bodies from the core. Using her expertise in post rehabilitation she helps clients exceed their pre-injury performance. She has diverse training in Prenatal fitness, Yoga, Strength training & Athletic Performance.
Krista loves living life to the max with her 2 daughters and can be found at the beach teaching outdoor bootcamps all year round. She believes that we all have a great potential to be healthier & stronger with the proper guidance. “When you show someone what they are good at you can more easily inspire them to be even better.”


Have You Lost Your Roar?

weightlifting workout routines


Have You Lost Your Roar?


When lions are hunting their prey, they position the older weaker lions on the outer circle. The young lions will sneak up on the prey, and as they get closer, the old lions let out a loud roar to confuse and scare the victims. Because the victims can no longer think clearly or react correctly to its fear, the lions are able to trap and catch them. All of this, caused by a roar. Had the victims not panicked—had they not, in fact, run towards the roar instead of away from it, they would have outrun their hunters and saved their own lives.

How often do you run in panic when life’s roar comes at you? How often do you sit on your bed in confusion, crying because life isn’t fair? How often do you pity yourself, feel isolated, and think you must be the only one going through this?

Have you lost your roar?

This post comes from a very personal place because recently I have felt as though my roar has been challenged on every level. When you know there is a mighty roar inside of you ready to take on life’s calling and walk out the craziness that you feel you are meant for. Don’t think this comes without a few hurdles. There have been moments I have laid in bed so exhausted from life and feeling sorry for myself that I have felt the roar leave me and my energy to fight disappear. After my shoot in November, my thyroid decreased severely due to lack of sleep and stress. McCarthy had been in the hospital, and for many reasons I hadn’t been able to get proper sleep for weeks. Instead of taking care of myself afterwards, I ran right back into life and training. Due to lack of proper rest, I suffered extreme thyroid fatigue and an injury on the lower thoracic spine that caused a disk in my lower back to almost slip. After ignoring the pain in my left side and hips for months, one day I woke up unable to walk without severe pain.

Weeks of chiropractic, massage and resting took their toll on me. I was unable to train properly for my most recent shoot and felt like a failure. I take my job very seriously as a coach, trainer and motivator. I’m not going to ask you to do something if I won’t do it myself, yet here I was laid up, unable to train and getting soft. My lean muscle and the power I had felt in my training sessions felt like it was gone! It was hard for me to teach classes or train clients, as I felt like people would think I had relapsed on my training or given up. I tried every week to find my passion, push through, and smile through the pain. (My Vancouver clients know my hobble well.) When we are tired, over trained we risk losing our passion and clear sense of reality.  Feeling sorry for myself and allowing insecurities into my life is not something I’m going to allow! So, I decided to take control of my thoughts and get it together!

I also made the decision to hire a mobility coach and really hit this injury head on. The pain had come from poor squatting due to my favoring a weak hip (baby-holding problem) and using my thoracic spine instead of my glutes in dead lifts.

One of the first things Andrew, my coach, asked me was “When was the last time you had a recovery week?”

Ha ha! Who takes recovery weeks? Not this adrenaline junkie! Rest days, of course, but not weeks! Well, I’ll have you know that right now I’m on my first rest and recovery week.

So what does this look like, and why do we want to incorporate this in our training?

A rest week could be anything from shortening your runs to lowering your sets in weight training. For example, this week I’m focusing on barre, yoga, low sets (20 minutes of lifting) and light cardio. This allows our body a chance to recover while still performing active rest. Our muscles build, our immune system becomes stronger, and our performance improves due to the stress decrease on our bodies.

I’m officially twelve weeks away from our next project/shoot in August, and I’m going to kill it! On Sunday morning, Pastor Dave “KCC” told that story about the attack of a lion and asked how many of us had lost our roar and our will to fight. Regardless of how many things try to confuse you or send you into a state of panic or fear, know that there is always a mighty roar inside of you—and that you are meant to run towards the fight, not away in fear.

Know you are not alone, and remember that the feeling of isolation is a trap and a lie. There are people who want you to succeed, who are cheering you on. They will help you find your roar.


Video Blog: Fast Bodyweight HIIT Workout

Adding HIIT workouts into your weekly regiment will help boost your metabolism, ignite your energy and get you one step closer to dropping those extra pounds before summer. Pick 2-3 HIIT workouts to do each week and track your progress. Bodyweight HIIT workouts are easily some of my favourite because you can do them anywhere, anytime, and you don’t need fancy equipment.


Here is the HIIT workout written out for you!

Beginners – 4 rounds with 1 minute breaks if needed.

Advanced –  set your timer for 20 minutes and get as many rounds in as you can!

  • 40 pop squats
  • 30 mountain climbers
  • 15 jumping jacks
  • 10 jump squats


Yam It Up



Sunday mornings are something I look forward to all week.  It’s all about family, friends and enjoying what’s left of the weekend.No weekend is complete in this house without baked goods and healthy yummy treats. These yam cookies are the perfect way to start your sunday morning. Pair them with your favourite tea, coffee and allow yourself to just relax and enjoy  every carb filled bite.

3 Cups mashed yams

1 Cup gluten free quick oats

1 tsp Baking soda

1 tsp Baking powder

1 tsp Cinnamon

1/2 tsp Nutmeg

1 tbsp Vanilla

1 Egg

2 Egg whites

1/4 cup Xylitol

1/2 cup Dark chocolate chips (can also sub for dates)

Mix all ingredients in a medium sized bowl till completely blended. Place 1 tbsp of cookie dough on greased cookie sheet and bake at 350 degrees F for 12-15 minutes.

Place on cooling rack and enjoy!


Happy National Chocolate Chip Day


Happy National Chocolate Chip Day!

1 Cup Peanut Butter

1 Cup Raw Almond Butter

 1 Cup Dark Chocolate Chips

1/2 Cup Raw Cacao Powder

1/4 Cup Chia Seeds

1/2 cup Raw Honey

Half Cup Xylitol

1/2 Cup Gluten Free Quick Oats

4 TBSP Acai Berry Powder

4 Tbsp Maca Powder

Roasted Hemp Seeds


Add almond milk for moister,mix all ingredients, roll into balls. Roll balls in roasted hemp seeds, place in freezer to harden.


Video Blog: Core Isolation Yoga Sequence


Inspired by her passion for health and her dedication to her work on her yoga mat, it only seemed natural to team up with Chelsea Ray and create a series of yoga videos for you! Chelsea is the owner and operator of Yogawarehouse.ca. She also teaches yoga in her community and offers holistic and nutritional consultations. Follow along as Chelsea Ray takes us through some postures to help increase core strength.

Happy Mother’s Day


There are few moments in life when words escape me. Today was full of those moments. When the feeling of love is so strong, my pure joy in that moment cannot be captured in words. Today, instead of spending hours trying to find those words, I have decided to share my most recent photo session with Rebecca Siewert and this beautiful poem by Amy Young.

Happy Mother’s Day to all the amazing woman in my life who have made me the mother, woman, wife and friend I am today.

You are loved beyond words.


To those who gave birth this year to their first child—we celebrate with you

To those who lost a child this year – we mourn with you


To those who are in the trenches with little ones every day and wear the badge of food stains – we appreciate you


To those who experienced loss this year through miscarriage, failed adoptions, or running away—we mourn with you


To those who walk the hard path of infertility, fraught with pokes, prods, tears, and disappointment – we walk with you. Forgive us when we say foolish things. We don’t mean to make this harder than it is.


To those who are foster moms, mentor moms, and spiritual moms – we need you


To those who have warm and close relationships with your children – we celebrate with you


To those who have disappointment, heart ache, and distance with your children – we sit with you


To those who lost their mothers this year – we grieve with you


To those who experienced abuse at the hands of your own mother – we acknowledge your experience


To those who lived through driving tests, medical tests, and the overall testing of motherhood – we are better for having you in our midst


To those who will have emptier nests in the upcoming year – we grieve and rejoice with you


And to those who are pregnant with new life, both expected and surprising –we anticipate with you


This Mother’s Day, we walk with you. Mothering is not for the faint of heart and we have real warriors in our midst. We remember you.

Author: Amy Young

I love you Mom

First day home from the hospital