Recently I completed a two-month training program with Kyle Ardill at SWAT HEALTH. At first I didn’t know what to expect over a short 8 week period, but boy was I surprised. I met Kyle through the Kaizen Canada team; we are both ambassadors for the brand and when Kaizen asked us to come together on this project, I didn’t even flinch. I was so excited about training with an expert like Kyle and I have always been a big believer in the importance of accountability. In just 8 weeks, I noticed some positive changes in my body, but more importantly in my strength and my mental fitness.

8 Weeks To Strong

A lot of people don’t know that I am also a certified post-natal fitness specialist and although I have been working in the fitness and health industry for over 15 years, I still see how important it is to have someone you are accountable to and someone who you can call a coach. For a short 8 weeks, I showed up at SWAT Health on the Harbourfront to train with Kyle every week. Same day. Same time. Every session started with a dynamic warmup followed by a 45-60 minute session that was tailored to my needs. I should mention that before I even stepped foot onto the gym floor, I had a dedicated mobility assessment done by both Kyle and co-founder, Dr. David Giannone.

Needless to say, there was a lot that I learned in the 8 weeks training at SWAT. Firstly, showing up to put in the work, but also trusting that Kyle and the SWAT team knew exactly what my goals were and knew that Kyle would create a program specifically for me.

K.I.S.S.: Keep it Simple, Sista!

So you know how you see all these fitness people on social media doing elaborate exercises in the gym. Well, that’s fun to watch and all, but sometimes keeping it simple is where it’s at. This 8-week program at SWAT taught me one thing: Simplicity is key. Sometimes you need to bring it back to the basics. You don’t need to get fancy to get results. In every training session with Kyle, I completed exercises that many people today might have forgotten about. The team at SWAT is so dedicated to form that in each session I knew I was working the right muscles. I didn’t do a million crunches or 100 burpees (thank god), but I can tell you that every movement was concise and form was held a priority. As a trainer myself, this type of focus is so important and can sometimes be overlooked.

Slow and Steady Wins the Race

In the 8 weeks training with Kyle at SWAT, I learned to let my never-ending to-do list go the moment I stepped onto the gym floor. I focused on being present, putting in the work and focusing on my form through each movement at hand. I admit, there have been times when I’ve trained on my own and I’ve just gone through the motions. Kyle brought me back to the essentials and I needed that. So take this as a reminder to let your personal stress go, take it slow and really try and connect your mind to your muscles being worked. It makes all the difference.

Back to Basics

Here are 5 of my fave exercises that we did consistently over the 8 weeks that you should consider adding into your regimen.

Lateral Band Walks
Kettlebell Waiter Walk
Kettlebell Suitcase Carry
Renegade Row Push Ups
Squat Press

Post-Workout

Those post-workout endorphins are pretty incredible and that feeling can be pretty addictive. It’s one of the things I definitely look forward to. More importantly, after every workout it’s important to fuel and replenish your body! Typically I would aim to have a protein shake within 30 minutes of training. My go-to for a post-workout smoothie includes this simple recipe:

Ingredients:

1 scoop of Kaizen Naturals® protein powder (chocolate is usually preference)

2 tbsp peanut butter

1 small banana

pinch sea salt

1 1/2 cups of Ontario dairy milk (feel free to sub for your milk of choice)

1/2 cup ice

Directions: Add all ingredients to a high-speed blender and blend on high until smooth. If you’re not a PB fan, you can find more smoothies recipes made with Kaizen Naturals supplements here.

What’s Next?

Now that we are into the new year, I thought it was perfect timing to share this little fitness journey of mine. Today, I’m training on my own following my No Tummy Mommy Program at home and also hitting the gym twice a week. I really believe that those 8 weeks set the stage for success and was a huge stepping stone to kicking the year off to a stronger start. A huge thanks to Kyle and the Kaizen Canada team! I am stronger, more determined and ten times more self-motivated to do what I need to do to optimize my health and fitness (both physically and mentally) in 2020. Remember that whatever program you are following today or decide to follow this year, it doesn’t have to be complicated. Simple moves can also achieve results if you’re consistent and committed!

PS - You got this!