City Girl Fitness

Stay healthy this Fall

admin — Mon, 01 Oct 2012 16:55:58 +0000

When there is a change of season it can be hard on the body. Fall is an exciting time of year but can be exhausting. Find out ways to stay healthy and enjoy your Fall!

1. Prevent Colds before they Happen – I am a big fan of immunity fx you can take it daily to help boast your immune system. Check your vitamin levels and take the required supplements. Eat more ginger, garlic, onions and cayenne pepper. Always consult your doctor or pharmacist before trying out new supplements and vitamins.

2.Book Self Care Time – Book appointments to see your chiropractor or massage therapist. When busy it’s easy to get stressed and out of alignment. Take care of your body to help ward of stress and prevent injury. Also make time for meditation, stretching and Epsom salt baths.

3.Enjoy the Season – Schedule a hike with family and friends this is a great way to get some fresh air, enjoy the fall leaves and burn some calories. You can vary the intensity with speed, terrain or by adding in push ups, lunges and sit ups.

4.De – clutter – Even though I am no longer in school the Fall always feels like a start of a new year. I set goals and like to get down to work. If your space is messy and cluttered it will get in your way. Get rid of the stuff you don’t need and you’ll be amazed by how energized and lighter you feel!

I hope these tips help you to have an amazing Fall. If you want to get in awesome shape this Fall contact us: http://citygirlfitness.com/contact-us/to book your personal training consultation today! Please let us know how you like these Fall tips!

Emily

Summer Fitness

admin — Thu, 28 Jun 2012 16:15:07 +0000

There are some new changes for City Girl Fitness for the summer season. CGF will be focusing on Personal Training ( 1 on 1 and 2 on 1 sessions available ). If you have a bigger group of friends who would like to get together for your own customized group class like an outdoor bootcamp, contact CGF and we can set something up! Contact : http://citygirlfitness.com/contact-us/

Coming soon… free online workout videos to help you stay in shape when your on the go this summer!

Let’s get fit and fabulous this summer!

Emily

Free Class and Open House!

admin — Mon, 07 May 2012 20:57:48 +0000

The awesome studio Physiomed Yonge & Bloor where we run our classes in having an open house this week! With lots of freebies, raffles, massages and health consultations! In spirit of celebrating the open house we our offering all of our classes this week for free for everyone (even if you have tried the class before). Don’t miss this opportunity to get free fitness!

This Tuesday, May 8th at 6pm will we be running a free Boot Camp and Wednesday, May 9th at 12:15pm a free Pilates class!

Click on this link below for more information on Physiomeds open house!

http://www.physiomed.ca/find-a-clinic/physiomed-675-yonge-st-toronto/whats-new/

Can’t wait to see ya at class

Emily

Spring Deal Extended

admin — Thu, 19 Apr 2012 18:02:23 +0000

Super spring savings will be extended until the end of the month! Originally the deal was gonna expire on April 18th but I wanted to give everyone a chance to take advantage of this deal so it’s being extended till April 30th!!!

Right now receive 20% off all our class passes and 10% off Physiomed health products (supplements, pillows and orthotics) limited time offer until *April 30th*

Class Rates:

$20 drop in…now ($16 per class)

5 fo $90…..now $72 ( $14.40 per class)

10 for $160….now $128 ( $12.80 per class )

*Plus HSG

Class Schedule:

City Girl Fitness Boot Camp – Tuesdays 6 – 6:45pm

City Girl Fitness Pilates – Wednesdays 12:15 – 1pm

I know you want to get into amazing shape for spring and I want to help you get there! Your very first class is free if you’d like to give it a try come on by next week.

Contact me directly if you have any questions about the classes. http://citygirlfitness.com/contact-us/

Wishing you health and happiness!

Emily

Super Spring Savings!

admin — Mon, 02 Apr 2012 14:11:22 +0000

Spring is a great time for new beginnings, new goals and to get a banging bikini body! We are offering an amazing deal to help you jump-start your fitness regime with some super spring savings!

Right now receive 20% off all our class passes and 10% off Physiomed health products (supplements, pillows and orthotics) limited time offer until *April 18th*.

Class Rates:

$20 drop in…now ($16 per class)

5 fo $90…..now $72 ( $14.40 per class)

10 for $160….now $128 ( $12.80 per class )

*Plus HSG

Class Schedule:

City Girl Fitness Boot Camp – Tuesdays 6 – 6:45pm

City Girl Fitness Pilates – Wednesdays 12:15 – 1pm

Still not sure… your very class is free, so no more excuses! Come and try out one of are classes today. Call ahead to reserve your spot: 416 642 2266

Jealousy and the Gym

admin — Mon, 26 Mar 2012 14:32:21 +0000

Sometimes ya gotta talk about things that are…ick! Uncomfortable! I had a major case of the green little monster last week otherwise know as jealously. It can happen to the best of us men and women, but especially women. Society and media are constantly feeding us images and stories of amazing, successful and beautiful women and it can be easy to feel not quite up to par. If there is an area of your life that you don’t feel like you’ve done your best in especially if you desire greatness and haven’t achieved it, when you see someone who is doing really well it can throw ya. Breath, take a walk let the feelings flow through you and instead of getting stuck in a funk take some positive action towards the things you’d like to achieve in your life. Once you start taking action, trust me when I say you’ll start to feel a lot better about yourself.

Often in a group fitness class or gym full of women it’s easy to get into the comparison game in your head, “Why don’t I look like that in my Lululemon Top?” “Look at how many push ups she can do!” “Ok, how come I am out of breath and turning red and she looks like she’s not sweating a drop!” Look it is only natural to have thoughts like these but what you do after the thought makes a big difference. Breath and re focus on your goals, see if you can do two more push ups, run one more mile or get in one more workout this week. Of course there are many areas in our life that we can get competitive with the people around us, so use this advice in and outside of the gym.

As always wishing you health and happiness,

Emily

Spring into action

admin — Mon, 12 Mar 2012 15:45:17 +0000

Um, where did Winter go? Don’t get me wrong I am not complaining about this gorgeous weather – it feels healing and glorious! But if your like me you’re wondering where the last few months have gone. I set some goals for the New Year and they are still fresh in my mind but somehow I feel the need to re-focus and re-evaluate my strategies. Spring is the perfect time to give yourself a little makeover there is something about the warmth from the sunshine that makes you feel like you can let go of the things that weigh you down. Letting the sun melt away the cold and reveal a new spectacular you! I find that no matter what I am trying to accomplish, one of the things that helps me break through my blocks and keep striving for greatness is a dedication to working out on a regular basis. Trust me when I say I am just like you and often have to kick my butt to the gym, but once I am there and have completed my workout I feel ready to tackle the challenges of my day. Let me help you make this the most successful Spring you ever had. We offer group fitness classes in downtown Toronto http://www.physiomed.ca/find-a-clinic/physiomed-675-yonge-st-toronto/whats-new/ and personal training sessions, 1 on 1 and 2 on 1 sessions available. Please contact Emily for more details http://citygirlfitness.com/contact-us/

Starting this March, Get rewarded!

admin — Mon, 05 Mar 2012 15:40:41 +0000

Become part of Physiomed and City Girl Fitness referral program today!
Each time you refer a friend to one of our group exercise classes
you’ll get entered into a monthly draw with a chance to win a special monthly prize!
This month refer your friends for a chance to win a 1 on 1 conditioning session with our Kinesiologist on the WAVE vibration plate. The WAVE activates your muscles 40 times a second, while you work out, giving you a completely different kind of workout than you have ever experienced before.

Each time one your friends buys a class pass you’ll get another ballot for the draw. Invite more friends to up your chances of winning!

To find out more about our group exercise classes please contact us at:

http://citygirlfitness.com/contact-us/

Good Sleep, Better Workout

admin — Sun, 26 Feb 2012 19:25:22 +0000

Sometimes no matter what we do we have a bad nights sleep, or several… Unless your feeling really ill it’s important to keep up your workout routine even if your tired you may actually find that you sleep better after working out. However lack of sleep can really effect your levels of strength, endurance and focus in both physical and mental activities and is something we want to avoid if possible. It can be easy to get over adrenalized during a hectic day and sometimes it’s hard to calm down and fall asleep.

Here are 4 things you can do to help you get a great nights sleep!

1. Listen to something soothing. Pick your favourite mellow music to listen to and let your mind drift off. It can also be incredibly relaxing to listen to ocean, rain or nature sounds. There are many apps for this on both the i-phone and blackberry.

2. Take a epsom salt bath. Not only are epsom salts great for relaxing but they actually pull the lactic acid out of your muscles relieving aches and pains. This can be a bit dehydrating so make sure to have a big glass of water by your side.

3. Try 5 – 10 minutes of light stretching. Take deep breaths and allow time to really ease into the stretches. You don’t need to do a ton of stretches just pick 3 – 5 of your favourites and listen to what your body feels like doing.

4. Try a relaxation meditation. Lying on your back on either your bed or a yoga mat on the floor, feel the breath flowing in and out of your body. Start at your toes and working your way up each part of your legs, torso, arms and to your head in neck, take deep breaths into each area of your body inhaling in energy and exhaling out tension. If you mind wanders simply bring yourself back to the exercise.

I hope these tips bring help you to have an amazing nights sleep, so that you can kick butt during your day and in your workout!

If you’d like to come to one of our fitness classes here in the Toronto area or start personal training sessions, please contact us here: http://citygirlfitness.com/contact-us/

Invest in your body, Invest in your life

admin — Tue, 21 Feb 2012 19:29:18 +0000

A lot of the time all we can see is what’s in front of us; a mountain of work, a house to clean, a child to look after. In this over saturated world where we are getting beeped by constant messages of things we need to do it’s easy to get overwhelmed. Sometimes we have to take a step back from our present demands and look at what’s important and how we can prioritize our time to incorporate time for exercise and eating right. Here’s a question for you, do you want to have the body of a 40-year-old when your 70? New research is showing evidence that you can still keep your muscle strength as you age, if you keep training. Whether you like it or not working out and eating right is like putting money in your savings account, not always fun but worth it in the long run. Who knows, once you get into a new routine you may find that you like being active!

Check out this link below to a related article by the Globe and Mail: http://www.theglobeandmail.com/life/health/fitness/exercise/fitness-research/with-muscles-use-it-or-lose-it-rings-true/article2342273/

Invest in a great life today, click here to find out more about our fitness classes: http://www.physiomed.ca/find-a-clinic/physiomed-675-yonge-st-toronto/whats-new/