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Inspiring Instructors

Once again Body Harmonics has rocked my world with the Post Rehab Protocol: Shoulder workshop earlier this month. After having a couple of weeks to digest the information, I find myself still with a breath of fresh idea’s in my own movements as well as inspiring cues and concepts for clients.

A Snapshot of my Shoulder workshop notebook

A Snapshot of my Shoulder workshop notebook

A few fun facts that really resonate with me (my body) and my instruction of classes and clients.

  1. Fingers are very important … not just for picking up your morning coffee!
  2. Move your body around your arm … why didn’t someone just say so?! I’m kidding that is part of this inspiration SIMPLE GOOD ideas
  3. Planks can be smart … still not fun maybe, but smart when done with a few fun twists, curves and ideas.
  4. Transfer of Force in the upper limbs … like a snake, all this and more we will share with you during your class and or sessions.

Thanks Body Harmonics for keeping us educated, inspired and inspiring!

One of my favourite quotes from the course: “Collar bones are like oars on a boat” Margot McKinnon

Berry Fro-Yo

frozen fruit for the winter, when fresh are not available

frozen fruit for the winter, when fresh are not available

 (4 servings)

2 ½ cups strawberries, sliced and frozen
2 cups blueberries, frozen
½ cup plus 2 tbsp frozen plain low-fat yogurt
1 teaspoon fresh lemon juice

Place frozen berries in the food processor.

Process until smooth. Gradually add the yogurt and lemon juice and process until completely incorporated. Serve immediately or cover and freeze in individual portions for up to 2 weeks.

If you freeze the portions, let them sit at room temperature for 10 minutes before eating.

recipe found on Robin Walsh, ND

Vote K-W Art of Fitness!

The Waterloo Region Record Reader Awards 2015 have just opened up! It’s time for you to nominate your favourite businesses, people and service providers that make our community so great.

We’re so excited to be included in the “Health Wellness and Beauty” category under “Favourite Fitness Club.” If you think K-W Art of Fitness rocks, we’d love for you to vote for us by clicking here.

The nomination period will be open until Monday August 31st at 12:59pm.  The 10 Nominees in each subcategory with the MOST nominations will move onto the voting round. After the votes have been tallied they’ll publish a list of the winners in October.

Thanks so much for all of your support!

Reader Awards

Youth sports training, and why it’s important!

j picGrowing up playing various team sports, one thing I learned is thats it’s no secret, some are naturally more gifted with certain athletic abilities.  I also began to realize that sports can carry a certain “politics” stigma that might make the road even rougher for some, as they get more competitive. One fact stands through all of this. You can never deny hard work and determination.

Many sports these days are focused on things that can be worked on from an early age, such as speed, explosiveness, stability, hand-eye coordination, etc. If your child is committed, even working once a week on extra conditioning and sports skills, it can put them miles apart from the ones who don’t.

Extra training can be sport specific or focus on more general activities and biomechanics. These types of training can help in numerous sports. We always focus on teaching proper form and techniques from the beginning, which they can take into any athletic endeavour going forward in their lives. It is also important to continue these forms of training through not just the competitive season, but throughout the off season as well. With growth spurts and increased strength, programs need to progress often. Staying on top of their form is a must!

I feel that having the experience of being a young athlete and still being in training, helps me really target the athlete’s needs for their best benefit. I also feel that it helps the athletes have a different kind of respect for their bodies and their sport.

If you have a child in athletics that you want to help safely get to the top of their game, contact me and we will set up our free first session!


The benefits of adding nuts and seeds to your diet!

When approaching our nutrition plans many of us immediately write off the “fat” food group. And while there are many unhealthy and derived fats, monounsaturated fats such as nuts, seeds and certain oils can totally throw a wrench in the nutrition battle and help you subdue your cravings. By adding some walnuts to your salad, sunflower seeds to you yogurt or even using an almond milk extract in your morning shake you can feel fuller longer and get some serious nutriental benefits from some of these guys! So add them in to your diet, but only start with a few handfuls a day, lets not get “nuts” here guys…

In this article, Dr. Lisa Young lists 7 nut and seed super foods and explains each of there value!

Julane Pratt attends bobsleigh national combine!


Click on the image to learn about the Ontario Bobsledding history.

This past weekend I had the pleasure of accompanying Julane to the 2015 open National bobsleigh and skeleton combine in Hamilton. With about 60 athletes attending, (a few already on team Ontario and approximately half the remaining athletes previously attending recruitment combines) Julane performed awesome! For just starting her training, she tested just outside the National testing standards for 30 meter dash, standing broad jump and underhand ball toss. Most athletes who try out for bobsleigh usually come from a speed or power sport, such as track and rugby. With Julane being a former figure skater, she may have been at a fundamental disadvantage but still tested great. If she is not called to the national tryouts she intends to train hard for the next combine in the winter! The moral of this is, it’s never to late to try something new or to try and achieve a goal you’ve always wanted to. No matter how big or small it may seem its always good to test yourself and try new things!  Good luck Julane!

Thank You!

As you may already know, on July 6th, the KW Art of Fitness team, All Buff No Fluff took part in the MS Bike 2014 out of Prince Edward County. Together, our team was able to raise over $10,000! Thanks to all those who donated and supported us in our goal to not only donate towards research and services for people living with MS across Canada but to support our amazing friend, Tim. In June 2008, Tim became 1 of 3 Canadians who are diagnosed, daily, with MS.

Our team was even featured in the local news! To read the article, click here.