8 million
That's how many Canadians live with high blood pressure. In an article I wrote this week I laid down the facts - high blood pressure is often called the silent killer and often leads to heart disease or stroke. It is highly preventable - and you guessed it, lifestyle matters a lot.
This is a professional and personal mission.
As many of you know, my father died of massive coronary blow when I was 10 years old - he was only 41. Prior, he had major cardiac episodes; leading to triple bypass surgery when he was only 34.
Heart health month matters for awareness, but the solution is what I try to live in each and every day...because heart disease is genetic. This is why VO2 Max matters, and why you should care about improving yours (see a great article below on why and how). This is why we push ourselves in Tabata, Cycle and Strength - we are doing this not only because we can, but because we need to.
I had a wonderful walk today with one of my best friends - Judi's sister, Robin. You might not all know Jude - she's part of our AM crew - and as Robin and I walked up a hill (hitting three pillars - connection, joy and exercise!) I noted that neither of us were panting.
Why?
We both do HIIT training.
Robin said the sweetest thing - that I am the best instructor she's ever had. While my ego loved that, my heart wants to keep evolving a program with:
- Content - great classes, that challenge you and make you stronger. Oh, and we are getting stronger in 2026. More weights, more sculpting, more challenges.
- Consistency - I do my best (work does take me away) but you all get over 25 unique classes or programs each month. The goal is to keep you engaged, and progressing
- Community - even if you are a silent participant of the portal or the What's App Group, this is a HOLISTIC community where we focus on six pillars of health - nourishing our bodies and souls through exercise, healthy food, recovery, connection, mindfulness and joy.
On that note - let's talk sleep.
Standard rule: Choose sleep over coming to workout in the morning. Dial in your sleep routine this week - and follow this TOOLKIT I created. One of the FITFAM asked if broken sleep was a sign of perimenopause - absolutely it is, and there are solutions (read here) - but the tips for menopause and perimenopause are very similar
- Avoid alcohol - this disrupts sleep
- Get enough exercise
- Try to live by your circadian rhythm - daylight early, wind down evening, and have a routine to set you up for bed.
- If you need 1:1 support - reach out.
THIS WEEK - SHORT WEEK but recorded classes) - I am in Montreal Wednesday-Friday, then Kingston Fri/Sat for volleyball
MORNING -
Monday Tabata
Tuesday: STRONG (Bands + Weights)
MIDDAY: 12 PM
Monday; WEIGHTS 20
EVENING
Tuesday:
7 PM CYCLE
Book Club - The Four Agreements, 30 MIN discussion!
February
- Bingo Card - FILL IT IN!!!!
- Book Club February: Four Agreements - Tuesday Feb 24th 7pm - this book changed my life and I read it once a year!
- Live cycle Kardia - March 8th!!! Only 16 bikes
- Othership - Group Outing - we will do this at the end of March now due to volleyball tournament next week.
RESEARCH, ARTICLES AND RECIPES
READ: VO2Max - Why You Should Care
READ: 31 At Home Tricks to Be Healthier - LOVE THIS though it is basically a shoppintg list. I think we will jump ropes to our mini programs and weighted ankle and wrist bands are a GREAT idea. Pilates rings - stay tuned! My walking treadmill means I get 10-12K steps min. It matters!)
MAKE: 15 High Protein Soups from Ambitious Kitchen
JOY: How to build it into your life
MAKE: No bake Protein Balls (been a hot minute and this is a good one
20 Min Core and Upper Body
Erin
PS.
We offer 1:1 Coaching. If you are interested, fill out this form This includes GROUP coaching program, check-ins, and either a monthly or weekly one-hour session where we map out meals, you have a personalized workout plan, and we work together to help you achieve your goals
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