Abbotsford's #1 source for Zumba, Total Body Strengthening, Personal Training and Nutrition Counselling!
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Good morning everyone! I'm just sitting in the Toronto airport waiting for my airplane (I've requested a hot pink sparkly one so we shall see if they can deliver!!). Can't wait to see you all tonight at class!! It's going to be our summer reuniting!! Hope you had a great 2 weeks!! Do you think Abbotsford can handle our awesomeness?!?! See you in a few hours!!! Wooohooooooo!!!!
Happy Summer Time!! Just a reminder that there will be no classes for the next two weeks while I am on holidays and away in Toronto learning new ways to bring fitness to you guys!! Classes will start up again Monday August 17! I am going to miss you guys! Enjoy the sunshine and take care of yourselves!! See you soon!! xoxoxoxo
In the mood for some outdoor Zumba?!? This Tuesday June 23 class will be held outside in the field at the catholic high school!! Join us for the season finale and summer kick off party!! 7:00-8:00pm!! Sunshine + Zumba = AMAZING!!
If anyone is up for some fun this Saturday June 20 around 10:00 am, I'm planning to take a group of people to do the Abby grind! It's a hike that takes about an hour and it's going to be a great social time!! It's free and healthy and a great way to start the weekend!! Let me know if you're interested in joining us!! Wooohooooooo!
Hey Everyone! A couple of weeks ago I posed the question to my class, "Is there anyone who isn't feeling overwhelmed with life right now?? If so, can you please tell me what the answer is!!". A week later I got this response from Paula. I was so inspired and touched by her words that I wanted to share them with you. I think she deserves an Oscar, a Grammy and the Nobel Peace Prize, as well as a trophy for overall amazingness!!! Give it a read, its worth it!!!! Twenty-five things I do to keep from being overwhelmed By Paula Funk 1. Have a 24 hour period every week to do exactly what I want. It doesn’t always work, but it’s my rule of thumb. I take Saturdays off and am unapologetically self-indulgent all day long. No guilt. This is the backbone of my self-care system. 2. If I have a choice, I try to choose good energy over bad energy: in what I say, think, do, wear, have in my home, and who I hang out with. 3. Identify my wisdom person. This is a very old friend who can see through the complexities of the toughest situation, and always helps me clarify the next step. 4. Identify my touchstone people. These are people in various spheres of my life who just give me a very good vibe, and I look forward to hopping into their energy zones. They probably don’t know they are doing anything for me, and I don’t require anything of them. They just are. 5. Make an effort to grow new friendships. Send a text, a greeting, an invitation. 6. Get hot and sweaty for a good while with some form of exercise five days a week. 7. Make a regular habit of walking outdoors in all seasons. 8. Bike ride. It is a jolly good time. 9. Yoga. If you’ve never tried it, try it. I’ll go with you. See #5. 10. Make lily pads. Life is a lake and we are frogs, and we gotta stay on top of the water. I look for the things I can “jump to” to make my energy last and keep me from going under. Saturday off, Zumba nights, lunch with a friend, a party, a holiday. Lily pad it. 11. Make something with my hands. This might not work for everyone. It works like a charm to stabilize me. 12. Cook good food from scratch. Then EAT IT! 13. Plant something in some dirt and let it grow. 14. Make a joke. Laugh at it. 15. Do little things that I know make me happy. Pink hair. 16. I made a way to deal with food that worked for my age and my metabolism. Food was really overwhelming for me after forty – I was putting on pound or two a year and not able to get it off. I felt I was eating pretty healthy, and I had a strong work-out plan, but after a while, I was about ten pounds heavier than felt comfortable, and I couldn’t get a handle on the weight continuing to stick on. I did some research and made up a new eating plan, incorporating only clean, healthy, mainly plant-based foods five and half days a week, followed by a day and a half of anything I craved all week (wine, chocolate, ice cream, cookies, cheese, yum yum!). This really works for me. I’m able to keep my weight stable without extra effort and without counting calories, and I feel less overwhelmed by life in general. 17. I am tenacious about getting a good night’s sleep on work nights. And I am nap-friendly on non-work days. 18. I get a huge charge out of smiling at strangers, and then seeing them smile back at me. Seeing someone's face crinkle up into their natural smiling pattern when I've never seen it before just knocks my socks off. 19. Sometimes, I take some quiet time to get out of my head and to deliberately be in my body. I do this in a few different ways. One is to spend a few minutes being still and listing all the sounds I hear and the sensations I am feeling. I am a head-dweller, so being in my body is key to not getting stuck in overthinking, which can lead to being overwhelmed. 20. Try new things. New music, new food, new forms of exercise, new places, new art. Maybe it seems ironic to suggest trying new things as an antidote to being overwhelmed, but new experiences force new brain circuitry, which ultimately makes for better problem-solving. 21. Practice negative capability. This is a concept explored by the romantic poet, John Keats. For me, it is the capacity to sit quietly with things that are unresolved or unresolvable. I don't always have to see the way clear to deal with life’s mysteries, or take action to erase uncertainties. Sometimes, I just choose to let something sit in my life as an irreconcilable dynamic. 22. Ask the wise woman inside of me what she would do. She always knows. Sometimes it is #21. 23. Believe in some version of karma – filling the universe with good energy is good for everyone and will eventually come back to bless me. 24. On a very bad day, if I am truly overwhelmed by it all, I just put the day out of its misery by going to bed. My brain will do some rehab work while I sleep, and the problem-solving will be a teensy bit further along when I wake up. I never feel quite as bad the next day. 25. Keep very good chocolate in my bedside table at all times. Not just for emergencies, but not for every day, either. For Saturdays, of course ;)
Hello Everyone! Just a heads up that registration for the March/April sessions is available now on my website! Thanks so much and if you have any questions please dont hesitate to ask!! All the best!!
Need a quick dinner idea?? Whenever I feel like spending $267 for 4 things at costco (well i go for 4 things but end up spending a fortune) I buy a roasted chicken and throw this crazy concoction together! I named it: Tangy Southwest Wraps (sounds official doesnt it?!?) Chicken meat in small pieces cooked quinoa or brown rice or white rice (1 1/2 cups) Black beans (1 can) Lentils (1 can) Corn (1 1/2 cups) Red peppers chopped (1 cup) Tomato chopped (shredded cheese can taste delish with this too) Mix together: 3/4 cup salsa with 3/4 cup bbq sauce Add to the other stuff and put in a wrap! (If you don't like as much sauce just add a little at a time until you like the flavor and consistency) Makes enough to feed 8-10 people Quick, easy, healthy and delish!
Want to try a delicious and healthy breakfast?!? Sometimes I will make a pan of this baked oatmeal in the evening and have enough to last for the week! It keeps in the fridge and i just heat up a slice in the microwave and add a bit of almond milk to it!! Delish! Baked Oatmeal (8x8 greased pan, 325 degrees) 2 cups rolled oats 1 1/2 tsp b.powder 3/4 tsp. salt 1/4 cup chopped nuts (walnuts, pecans or your favorite!) 2 cups chopped fruit (apples or pears or blueberries or a mix.!) 3 eggs 2 cups milk 1/2 tsp. vanilla 1/3 cup brown sugar (or i will use 1/4 cup agave nectar) 1/2 tsp cinnamon 1. mix dry ingredients in a bowl and add fruit 2. mix wet ingredients in a separate bowl and then add to dry ingredients 3. dump into prepared pan and bake for approx. 45 minutes!
ARE YOU READY to build your strength, endurance, and cardiovascular capacity? Take the next step toward Total Body Strengthening (Total BS), by joining the newest group fitness class offered by Michelle! This class is open to people of all backgrounds and fitness levels, and combines strength training with cardiovascular exercises for an all-around workout! Don't let the prospect of strength training intimidate you! A variety of exercises are presented each class, and modifications are provided where necessary. Remember, if you don't USE strength, you LOSE strength! All you need to bring is your own yoga mat and a water bottle. Give yourself the gift of Total BS this New Year, and start doing things you never thought possible! See you there!
Come check out these classes running this winter!! Monday 6:30pm Zumba @ Matsqui Hall Monday 7:45pm Total Body Strengthening @ Matsqui Hall Tuesday 7:00pm Zumba @ St.Annes Catholic School Thursday 6:30pm Zumba @ St.Annes Catholic School Thursday 7:45pm Total Body Strengthening @ St.Annes Catholic School
Wooohooooooo!! Hooked on fitness Facebook page is now up and running! I will be using this as an avenue to update people on classes and general information! If you could share this page with your friends and like it that would be AMAZING!! Thank you so much and lets make 2015 a year of bringing health and happiness to people!!
Happy Thanksgiving Everyone!! Class is ON LIKE DONKEY KONG tonight!!!! Come join us for some post turkey shimmy and shaking! Stay after Zumba for some muscle building and calorie burning awesomeness!! Can't wait!! 6:30 Zumba, 7:45 Total BS! See you tonight!!
Summer is here!! Enjoy!! Just a note to say that Tuesday night class isn't running during summer! It will start up again in September! I am thinking of planning some social activities on Tuesday nights and will post them on here in case you would like to join!! If anyone has any ideas of things they would like to do, let me know!! I would love to create some awesome summer memories!!
If anyone is up for some Zumba this Sunday, I'm teaching a fundraising class at Yale high school at noon to support the girls softball academy! The cost is $10. If you feel the need to shake your groove thing, come join us!! It's scheduled from 12:00-1:30
Here's a breakfast idea that I have regularly!! It has the perfect combination of protein and fats and healthy carbs and is a great way to start the day! Hmm, I will name it, Michelle's Delicious Breakfast that will make you have the most AMAZING day EVER since the beginning of TIME!!!!.........(catchy) 2 cups greek yogurt (unflavored and natural) 1 can coconut milk (I buy the low fat one with zero preservatives) 4 tbsp Chia seeds Agave nectar to sweeten if you like mix that together and allow it to soak over night. The chia seeds expand into little tapioca like things and absorb the liquid. In the morning I scoop some out and add to my bowl: 2 Tbsp chopped walnuts 1/4 cup blueberries! The yogurt keeps for days in the fridge so I have it several times a week!! Its so delicious and nutritious!!