Foundations of Fat Loss:

Kristin Ames - Thanksgiving Dinner

How to Lose Weight Without Losing Your Mind – Nutrition Expert Kristin Ames

Diet and fitness are more top of mind for people than they ever have been.  With many of us trapped at home for the last 6 months with nothing but the refrigerator to keep us company, the COVID 15 is no joke.  And fitness?  It’s been a slippery slope to the couch.

So, you’ve decided it’s time to reign it all in, drop some body fat and get back in shape – fantastic! You’ve started researching the best way to reach your goals but have quickly become overwhelmed with all the options: Keto, Paleo, Atkins, Weight Watchers, Intermittent Fasting, and the Juice Cleanse.

You’ve heard accounts of how your coworker’s uncle’s cousin lost 40 pounds on Keto, and your best friend swears she can eat whatever she wants on using Intermittent Fasting and not gain weight!  Compelling for sure, but before you go all in on MCT oil or the ’16:8 plan’, I ask you to consider one question  “Can I do what this diet asks of me for the rest of my life?”. 

We tend to over complicate things when it comes to our diet.  There are definitely situations that call for precise weighing and measuring, attention to meal timing, and detailed macro-nutrient tracking, but unless you’re a bodybuilder or training for the Olympics, those protocols likely won’t apply to you.

The key to changing your body lies in adopting habits and practices you can sustain for life: a balanced program that makes room for dinners out with friends and celebrations with family, includes all the food groups, regular exercise, and whole unprocessed foods most of the time … unsexy yes, but effective.  

For most people, most of the time, simple wins the race. One of my favorite quotes is from a fellow online trainer Ren Jones at Fitness Jones Training:

“If we don’t have the basic habits established for our nutrition choices, why would we think a more complicated method is the solution? “I can’t get the hang of driving a car, so I think I’ll try flying a helicopter instead?”

And yet most of us are standing in line to fly the helicopter.

Kristin Ames' Healthy Choices
Kristin Ames’ healthy choices for Thanksgiving dinner

So what are the basics?  What is the 4-door Toyota Hybrid of the diet world?  The following guidelines are the foundation for all our programs focused on fat loss:  

Eat until you’re 80% full.   We’ve been taught from a young age to ‘finish your dinner’.  Eating until we’re full is comforting and makes us feel happy – if we’re eating a tasty meal we want to keep eating because the pleasure receptors in our brain tell us to keep going! But this also leads many people to eat in a calorie surplus.  The simple practice of stopping when you’re satisfied instead of when you’re full will yield surprising results.  Studies show it takes about 15-20 minutes for most people to feel full, so if you don’t stop eating until you’re full, you’ll likely be stuffed in 20 minutes.  Put the brakes on at satisfied, and there’s 20% fewer calories in your day, easily.

Eat protein with every meal. Protein is the most filling macro-nutrient and is the least likely to be converted to fat in the body.  When you’re not hungry, you’ll stop thinking about food all the time, and as a result eat/snack less. It’s also critical for muscle growth and repair – a priority if you’re exercising regularly. There is literally no downside to eating protein.

Exercise 3-5 days a week. Workouts will vary depending on your goals and where you’re starting from, but some form of activity on a regular basis is part of every program – from a daily walk for some to an intense lifting session for others.  In addition to the physical benefits, its shown people usually make better food choices when exercise is part of their day. 

Be clear on your ‘Why’. If you’re just trying to ‘get back to’ a number on the scale that you once were, you’re likely not going to have the motivation and discipline for stick with your program for long.  Dig deep and figure out why you really want to lose weight. Nothing wrong with wanting to look better if that’s the reason, but why do you want to?  Put it down on paper so when you need some extra motivation you can remind yourself, in your own words, exactly what your goal is.

That’s it – pretty simple, and yet not necessarily easy.  But simple is a great place to get started despite what we think we want. None of these principles require you to clear out your kitchen, buy a bunch of books or expensive equipment, or lock yourself at home for fear of eating something that isn’t ‘approved’ on your diet.  Everyone can do this – if you’re thinking of losing some weight, I encourage you to give these basic principles a try.  And, when you can do these things consistently, 90% of the time, we’ll talk about the helicopter.

Kristin Ames of Fit Life Coaching is a certified Nutrition Coach and Personal Trainer, PNL1 CPT, living in North Vancouver. If you would like to know more about her, you can visit her Instagram page.

Babes Promoting Babes Interview Series – Kristin Ames of Fit Life Coaching

Kristin Ames and I graduated from Carson Graham Secondary together. One of my first memories of her is from grade 8 when she invited me to her birthday/slumber party. There were 5 of us: Kristin, Tracy Meredith, Judi Hector, Hanna Barber and I (Some of the girls’ last names have since changed but I am using their maiden names).

I don’t remember all the details of her birthday party but I do remember we had fun and the next day we swam in her swimming pool and her Mom made us brunch afterwards to eat on her patio.

It is with great pleasure that I introduce you all to my dear high school friend, Kristin Ames, Founder of Fit LIfe Coaching.

MY MISSION:  To motivate and inspire Boss Babes in the making. To uplift, encourage, and promote male & female entrepreneurs and to share aspirations, goals and dreams with them, and you, my subscribers.

To provide and build a warm, loving, and supportive community of CREATORS. Creators of art, a business, or a NEW YOU … 

M: What’s your story?  Where were you born, where were you raised?  What was your childhood, growing up years like? 

K: I was born in Vancouver and grew up here in North Vancouver.  I had a pretty typical childhood, played sports, was involved in music, lots of social activities.  I’ve always liked to be busy and for as long as I can remember, I have had a pretty full plate. 

My parents were both university professors, so there was a lot of pressure to excel academically.  I can’t really say I regret it though, I learned how to set goals and work hard from a young age, a skill which has served me well over the years.  We were always encouraged to set the bar high.

M: What did you want to do when you grew up? 

K: My mom loves to tell the story that when I was 3, I said I wanted to be a ‘fruit cocktail’ waitress.  I’ve never heard the end of that one.

Kristin Ames of Fit Life Coaching
Kristin is baking with protein powder & gives us tips on her Instagram page.

I knew I wanted to be involved in business in some aspect, but I had envisioned working for a big company, not for myself. It was the 80s, the era of movies like “Working Girl” and “Baby Boom”, and corporate opportunities for women were on the rise.  That world seemed glamorous to me.

M: Did you go to college or university?  If so, what did you study?

K: I tried college and university, and I felt a business degree would set me up for the future. But quickly found the rigidity of the programs and having to take classes that I had no interest in just to satisfy degree requirements frustrating. When I was 21, I was offered an opportunity to article at an accounting firm by my old boss who I had worked for in high school.

At that time, you could work full-time and go to school at night to get your professional accounting designation. I didn’t even blink; I left university immediately and went to work for an accounting firm downtown. 

All I did was work and study for the next 7 years, but I finished my CGA (now rolled into the CPA designation) and by that time I had enough work experience to get a really good job.  I didn’t know then that I would end up on a very different career path!

M: When did you start your business?  What was your inspiration?

K: A couple of years ago I sold my former business, Posy Floral Design, wanting a change of pace. I started to think about how I could still run my own business, but have the flexibility of being able to travel, take care of my family, and enjoy life a bit more.

Fitness has been a big part of my personal life for the last 15 years, and several years ago I developed an interest in sports nutrition.  I had also been reading a lot about the online fitness industry and was intrigued with how seamlessly that business model seemed to fit with what I had been envisioning for my future.  

Kristin Ames of Fit Life Coaching
Kristin Ames is the ultimate Boss Babe! She started not only 1 but 2 businesses!

I went back to school and got certified as a Personal Trainer, Nutrition Coach and Health Coach, which rounded out the practical experience I already had. 

I know so many women in their 40s and 50s who have put themselves last for years, working on careers and raising families, neglecting themselves along the way. They don’t know what to do so they do nothing, figuring it’s ‘too late’ to make a change. 

Having been there myself at one point in my life, I know that all you need is the belief that you can change and the right people to support you.  

This was my inspiration to create Fit Life Coaching; we create customized fitness and nutrition programs for women who want to get back in shape and feel confident again.

M: What do you love the most about being a Boss Babe?

K: I love the feeling of being completely in control of what happens, that the sky’s the limit.  There is always something new to learn, some way to grow and get better.  Sometimes I have trouble falling asleep at night because I just want it to be morning so I can get up and start going again … The feeling that each day is a blank slate, full of possibility. It’s a feeling you just can’t replicate working for someone else. 

M: What would your advice be for Boss Babes in the making?  If they are contemplating leaving a secure 9-5 job with benefits – what would you say to them? Should they take the leap?

K: Don’t feel that where you start is where you have to end up. It’s okay to want different things at different times in your life.  People get stuck because they think they have to keep doing what they are already doing – but that’s crazy! 

If you are so passionate about something that you can’t stop thinking about it and want to do it all day every day, then absolutely stop thinking about it and start doing it.  Passion for what you do and hard work will get you through almost any obstacle.

M: Any last words? What’s our favourite positive/motivational quote or book?

K: There is a perplexing fear of losing and making mistakes in today’s world.  We are taking competition away from our children as though it’s a bad thing.  I don’t get it.  Some of the biggest lessons I learned in life were through my failures and losses; if I hadn’t had those experiences I would never have learned about resilience.  Don’t let the fear of failure stop you from taking chances.

Take chances, make mistakes. That’s how you grow.” – Mary Tyler Moore

If you would like to learn more about Fit Life Coaching, follow her on Instagram and her website.

Babes Promoting Babes – Fawn Gill Fitness

Fawn Gill Fitness

I am pleased to announce that Fashion INVESTIGATOR INC’s very own Fitness Contributor, Fawn of Fawn Gill Fitness is our Babe in the Spotlight. I had the opportunity to interview her this week for our Babes Promoting Babes Interview Series.

MY MISSION:  To motivate and inspire Boss Babes in the making. To uplift, encourage, and promote male & female entrepreneurs and to share our aspirations, goals and dreams.

To provide and build a warm, loving, and supportive community of CREATORS. Creators of art, a business, or a NEW YOU … 

M: What’s your story?  Where were you born, where were you raised?  What was your childhood, growing up years like?

F: Well, I am a BC (British Columbia) girl, born and raised but I did move around a lot when I was young. I was born in Surrey, BC and lived there, as well as in, Richmond, Clearbrook, Williams Lake, Kamloops, The Okanagan, Vancouver and then Bowen Island for 18 years. I currently reside in North Vancouver and have for the last 2 years.

My childhood was a tumultuous one. I’m the youngest of 3 girls born to my biological parents. But they got divorced when I was about 3 or 4 and my two older sisters moved to Prince George to live with my biological dad and I lived with my mom and stepdad in the Lower Mainland. I never saw my sisters again until I was 16 and never met my biological dad till I was 36.

My stepdad was an RCMP (Royal Canadian Mounted Police) officer, which is why we moved around a lot. And there was a lot of stress in my household. I have a younger brother as well.

So, although there were some great times growing up, there were a lot of not great times and I received the brunt of everyone’s issues and stress.

M: What did you want to do when you grew up?  

F: Oh, I wanted to be a model, a singer or an actor. LOL

M: Did you go to college or university?  If so, what did you study?

F: I went to Blanche MacDonald right after high school to become a make-up artist and esthetician. That never panned out.

And then I worked for many years in offices until finding my true calling …. Recreation. So I went to Langara College for Recreation Management for 2 years and received my diploma in 1997.

I’ve also done a bunch of University courses throughout the years, I just never got a degree.

M: When did you move to Vancouver?  Why did you move to Vancouver?

F: I moved to Vancouver literally the day after I finished my final grade 12 exam, 1988. LOL Why? Well, if you read about my childhood …. I wanted out of that house ASAP.

 M: When did you start your business?  What was your inspiration?

F: I started Fawn Gill Fitness on Bowen Island in 2000. My inspiration was my first child, actually. We had just bought a house there and set up our basement as a personal training studio. Then my first baby came along and I thought, wouldn’t it be great to teach a mommy & me class and meet other moms?!

So that’s pretty much how it started. My business grew rapidly from there as I was also teaching fitness classes very part time. And then I opened up my own gym in 2007 and ran that for 9 years until I sold it. 

M: What do you love the most about being a Boss Babe?

F: Freedom! And creativity! I love being able to set my schedule and I really, really love the creative side of it. Being able to design and implement programs is so much fun for me.

M: What would your advice be for Boss Babes in the making?  If they are contemplating leaving a secure 9-5 job with benefits – what would you say to them? Should they take the leap?

F: My advice to (future) Boss Babes is to start smart. Keep that 9-5 job until your side hustle is capable of being a full-time hustle. And if you do decide to jump in full-time, make sure you have at least 6 months of savings put aside first.

And then network, network, NETWORK! A lot of success is a result of who you know. I’ve seen so many people become very successful simply because of the company they keep. They weren’t the best at what they do, but they certainly knew the right people.

M: Any last words? What’s our favourite positive/motivational quote or book.

F: Oh I have so many favourite quotes. Currently it’s ‘May your choices reflect your hopes, not your fears.’ Nelson Mandela

Fitness Feature – How to NOT set resolutions this year by Fawn Gill

Happy New Year!

Do you get swooped up in New Years Resolutions? 

Have you vowed to work out every single day this January, quit sugar, journal & meditate every single day, quit caffeine, etc. etc.

While those are all awesome resolutions that can help you live a healthier life, sometimes setting too many resolutions not only sets you up for failure, but it also contributes to you feeling like crap when the resolutions fall to the wayside.

People get super stressed out about resolutions, and more accurately, failing at their resolutions.

So instead of setting resolutions this 2020, let’s focus on other, more positive ways you can set yourself up for success and focus on what you want in your life without all the stress.

Check out the tips below on how you can reduce your New Year’s Resolution Stress.

1. Set SMART goals.

SMART goals are specific goals to help you set up a plan for what you want to accomplish. These are great when you want to do something that has an ‘end’ date, like run a 5km or 10km or a tough mudder. They are also great when your doctor has said you need to lose 20lbs. SMART is an acronym for Specific, Measurable, Attainable, Relative or Reward, & Timely. To use it in an example…I want to lose 10lbs (specific & measurable & attainable) in 10 weeks (timely) and when I do, I’ll get a new workout top (reward). Saying ‘I want to be fit’ would not be an example of a SMART goal because it’s not specific nor measurable. What ‘fit’ looks like to one person is different to the next. I want to run the Scotia Bank 1/2 Marathon in June is definitely a SMART goal. See the difference?

2. Set Intentions

I LOVE these because they deal with more how you want to ‘feel’ and how you’d ‘like’ something to go. You can set them in absolutely any area of your life. I set intentions for my day in the morning after I mediate. It goes something like this, my intention today is to be more present. Or my intention for this workout is to feel positive about my body. My intention for this meal is to nourish my body with fiber & vitamins. My intention for this time with my girls is to really listen. Make sense?

3. Set a Theme word for the year.

Invest. That’s my theme word for 2020. I want to invest in all areas of my life; business, community, relationships, and mindset. Theme words are super cool because they help you set intentions around what you want more of in the next year. They help you streamline your goals and figure out ways to make them happen.

For example take my theme word – INVEST. Because I want to invest in myself and my business, I am adding accountability coaching to my services. Adding that into my repertoire will help ‘invest’ my life in many different ways.

So, how does one find a theme word? It’s the word that keeps coming to your attention. One that resonates with you and makes you think. Maybe one you keep hearing lately. You don’t have to have just 1 word. Maybe you have a few words that pop up at you. That’s cool too. There really is no right or wrong to choosing a theme word(s).

Take 10 mins and sit somewhere quiet and comfortable and just envision your 2020. What does it look like? Who’s in it? What do you want more of in 2020? What do you want to leave behind in 2019?

Here are some words to help inspire you:  grateful, present, courage, focus, change, joy, release, trust, seek, balance, fearless, less, enough. faith…..is there a word that pops out at you?

Remember, the whole point is to not get overwhelmed so just pick 1 of the 3 tips to start your 2020 in a positive manner.

Once you feel you’ve got that 1 tip down, then choose another.

May the turn of the decade be AWESOMELY positive for you! 

Happy 2020!


Fawn Gill is the Group Fitness Manager of Steve Nash Fitness Clubs for the North Shore. She is a Certified Personal Trainer, Fitness instructor, Pilates Instructor, Barre instructor & Accountability Coach. Fawn has over 25 years experience teaching others the benefits of living healthy and has helped thousands of people lose weight & get fit. Check her out at www.fawngillfitness.com

4 Myths That are Keeping You Fat! – Monthly Fitness Contributor, Fawn Gill

Are you working your butt off but still fat? I hear so many people complain about doing all the right things but not losing weight. This all leads to feeling frustrated, being overwhelmed and eventually the ‘forget this’ attitude that then leads to eating the whole bag of chips.  Sound familiar?

If so, then maybe you’re buying into these four myths.

Myth #1:  If I eat fat, I’ll get fat.

Truth:  Incorporating healthy fats into your diet will actually help you lose fat. Eating fat from sources like avocados, olives and coconuts can actually help you increase your metabolism, keep you full longer and each your body how to burn fat when you remove sugar from your diet. Choose fats like nuts, seeds, fatty fish, eggs, full fat yogurt and grass-fed beef. Remember, that non-fat foods actually have crazy high level of sugars and it’s sugar that makes you fat.

Myth #2: I need to do tons of cardio to burn fat.

Truth: While cardio burns calories, if you want to burn fat, choose HIIT (high-intensity interval training).  Incorporating HIIT into your workouts will make your body and metabolism function at a higher rate of burned calories for hours and hours afterward. So yes, you could be reading AND burning fat at the same time! Lifting weights will also help you increase your resting metabolism. When you have more lean muscle on your body, your metabolism increases. This basically means you could be burning fat while sitting and watching Netflix.

Myth #3: I need to significantly reduce my calorie intake.

Truth: This is actually partially true. The reality is, we eat too much. Take a look at how much you actually consume in a day. We often underestimate how much we eat and overestimate how much we burn.  And ultimately to lose fat, you do need to be in a calorie deficit. The calories you take in need to be nutrient dense meaning that they are full of the good stuff the body needs. Not empty calories from things like non-fat foods, processed foods, sugar, and pop.

Ultimately, what you eat is truly the most important factor when losing fat. Be sure to eat a diet high in lean proteins (whatever your source), vegetables, healthy fats, and carbs from plant sources. Don’t forget to move your body daily, get plenty of uninterrupted sleep, reduce your stress levels and you will find the weight will drop off.

Myth #4: It’s too late to start.

Truth: SO NOT TRUE! It’s never too late to start an exercise program or healthy eating! We CAN reverse the damage done AND move forward feeling better than we ever have! The trick is to get help! You can’t do it alone. Grab a friend and just start walking every day. Hire a trainer. Workout with a YouTube workout. Or join a program that will help you get there.

No matter what you choose, you can start today! Right now!!! 

If you have not taken the time to invest in yourself yet, today is the day.


Fawn Gill is the Group Fitness Manager of Steve Nash Fitness Clubs for the North Shore. She is a Certified Personal Trainer, Fitness instructor, Pilates Instructor, Barre instructor & Accountability Coach. Fawn has over 25 years experience teaching others the benefits of living healthy and has helped thousands of people lose weight & get fit. Check her out at www.fawngillfitness.com

Want to Know a Secret to Lose Unwanted Weight? – Fitness Contributor Fawn Gill

Want to know a secret to lose unwanted weight? There is no secret. I wish there was a simple easy way to lose fat and to keep it off.

Trust me. I truly wish there was because if there was, I’d be all over it. I’d love to lose that last 10 lbs by simply taking a pill or getting rid of my cellulite by rubbing some cream on it. I’d buy that shit in a heartbeat!

But the reality is, there is no such thing. If there was, why is obesity such a major issue in our society? Science has proven time and time again, that in order to lose fat & to keep it off, you need to do 3 things:

  1. Exercise daily
  2. Eat a diet rich in whole foods
  3. Practice mindfulness

That’s it folks.

Now, within each of those 3 points are variables. For instance, there is debate as to what type of exercise is best for fat loss. But all agree that daily exercise is needed. Within the “diet” world, there is debate as to which way to eat is healthiest but all can agree that we need WAY more veggies & fruits and foods that are real and whole and not processed.

Mindfulness is a newer topic but again, all agree that in order to lose fat & to keep it off, people need to change their habits. And that is done through a mindfulness practice of some sort. Whether it be meditation or journalling or seeking the help of a counselor or all of the above. You can’t change your outside until you change your inside:)

I’d also like to add to that list “consistency” and “accountability”. Those are two subfactors that are just as important. We can all lose weight through radical dieting and sheer willpower, but it’s being consistent that will keep it off. You can’t change your diet, lose the weight, then go back to your old way of eating without gaining it all back. And you need to be accountable to someone other than yourself. Be that a support group or coach or online FB page, you need to be accountable in order to stick to your goals.

This is why the latest “fad” diet or weight loss supplement or whatever is being hocked out there at the moment does not work. They may temporarily work BUT if you don’t make lifestyle changes to support the change, it will not stick.

The diet industry preys on our pain. Our pain of feeling fat. Our pain of not fitting into our jeans anymore. Our pain of getting older and dealing with a changing body. I get it.

As a Fitness Expert and Accountability Coach, I’m doing the same thing. I point out your pain (not exercising, excess weight, lack of time, etc.) in order to get you to exercise with me. The difference being, I coach you through lifestyle changes to help support new eating & exercising habits along with keeping you consistent & accountable. I’m also going to be straight up and tell you this isn’t going to happen overnight. That you’ll have to work hard. And I’ll probably make you do push ups and burpees.

The diet industry is a billion dollar industry simply because we are in pain. We want an easier way to feel better. And quickly. So taking something that will accelerate our weight loss or suppress sounds really great. We want instant results. We want to feel better RIGHT NOW!

But then what happens? Do we take it for life? What happens when we stop taking it? Is our life magically better for once and for all? Yes, I know I’m starting to rant but this topic really pisses me off. I wish we wouldn’t get sucked into buying shit because we think it will fix us.

So, what’s the point of this blog? To remind you that ‘”f it sounds too good to be true, it usually is.

Fawn Gill is the Group Fitness Manager of SNFC for the North Shore. She is a Certified Personal Trainer, Fitness Instructor, Pilates Instructor, Barre instructor & Accountability Coach. Fawn has over 25 years experience teaching others the benefits of living healthy and has helped thousands of people lose weight & get fit. Check her out at www.fawngillfitness.com

5 Essential Exercise Elements – Featured Fitness Contributor Fawn Gill

As a Fitness Professional with over 25 years under my belt, I’ve seen many people start an exercise program only to quit in 3 or 4 weeks down the road.


Everyone starts with fantastic intentions but something happens along the way that makes them fall off the fitness wagon. After years of observation, I’ve decided it comes down to 5 Essential Exercise Elements that people don’t take into account when starting an exercise program.


If you are a beginner just starting out on your fitness journey or returning to fitness after a hiatus and you want to be successful at maintaining a consistent routine, follow my 5 Essential Exercise Elements.


Disclaimer: Before beginning an exercise program be sure to let your Health Provider know.  It is always better to be safe than sorry.


Here are My 5 Essential Exercise Elements:
1. Schedule Exercise into the Reminders in your Smart Phone.
Mistake #1 – What I see happen to new exercisers….they do not schedule exercise time into their daily schedule.
You must treat your exercise time as you would any other appointment in your day. Would you ever just not show up to your dental appointment? Or your work review meeting? No way!
To ensure exercise adherence, actually sit down with & SCHEDULE IT IN your phone’s REMINDERS. If it’s not scheduled, it’s not real. Meaning, if life gets busy (which it will guaranteed), the first thing you will drop is exercise. If it’s not a notification popping up, it’s also super easy to get pushed to the end of your ‘to do’ list which pretty much guarantees it not happening.
Remember that it doesn’t have to be hours and hours of exercise.  A 15 minute walk does wonders for your health. Consistent exercisers schedule exercise in as the first thing they do in the morning. That way it’s done & off your plate for the rest of the day.  AND it fills you with great energy!


2.  Start with Baby Steps.
Mistake #2 – I see people at my gym going too hard, too soon.  After about 3-4 weeks of that, I don’t see the person anymore. They went big and then they went home.
To stick with an exercise program you must start small.  Plan for 3 days a week of 30 mins of exercise. Stick with that until it becomes a habit (which takes approximately 1 month). Once you have maintained that, then add another day. Once 4 days a week is a habit, add another day.  See where I’m going with this? If you start out too hard, too much you will end up either too tired to go or injured and then you miss a day and then you feel bad about that so then you’re hard on yourself and then you don’t go again, and on & on it goes. Set yourself up for success by starting small.


3.  Get Expert Help.
Mistake #3 – Another mistake I see is people do not hire a trainer to give them a program to follow.  Maybe they think it’s too expensive or just for celebrities but I have to tell you, successful exercisers have a trainer.
Do you know what to do when you’re in a gym? Most people do not. A trainer will give you a program to follow, based on your goals so that you do not waste your time while at the gym. It’s an investment in yourself.  A good trainer will cost you the same price as a good dinner out.  Going to the gym without a plan to follow is the same as trying to follow a recipe from the picture alone – impossible & frustrating.


4.  Set SMART Goals.
Mistake #4 – Why are you working out in the first place?  Is it because you’re training for a 5 km race?  Is it because you want to take up snowboarding this winter?  Is it because you want to lose 10 lbs? Setting fitness goals will help you “see the light at the end of the tunnel”. Goals will provide guidelines so you can actually see your progress & achievements. SMART is an acronym for specific, measurable, attainable, reward & time frame. I want to lose 10 lbs in 10 weeks is very specific, you can measure it, it’s attainable for most people and there’s a time frame around it.  Don’t forget to reward yourself when you hit your goal (not with food, you are not a dog).  Your trainer can help you figure out your goals and write them down.


5.  Get an Accountability Buddy.
Mistake #5 – Not being accountable to anyone. If you want to be super committed to your exercise plan, workout with a friend.  Not only is it more enjoyable & fun, but you have someone else to be accountable to.  We all know how easy it is to skip our workouts BUT if you are supposed to meet your friend there too, you are more likely to not skip it.
Consistency is key to see & feel real changes in our health & physiques when it comes to exercise.  If you follow my 5 Essential Exercise Elements consistently, you will feel & see the positive results in no time.

Fawn Gill is the Group Fitness Manager of Steve Nash Fitness Clubs for the North Shore. She is a certified personal trainer, fitness instructor, pilates instructor, Barre instructor & Accountability Coach. Fawn has over 25 years experience teaching others the benefits of living healthy and has helped thousands of people lose weight & get fit. Check her out at www.fawngillfitness.com

10 Reasons to Become a Member at Steve Nash Lonsdale Fitness Club

There are many reasons to become a member at Steve Nash Lonsdate but to keep this blog short and sweet like me I am going to share 10 reasons.

Reason #1 – You will receive awesome customer service from Mikaela, one of the nicest and friendliest staff members at the front desk. She will help you with any questions you may have such as the current promotions/contests, the sign in OR parking app.

Reason #2 – The Lonsdale location has one of the best views of the downtown skyline and Lions Gate Bridge.

Reason #3 – The club has plenty of cardio equipment to use: treadmills, stationary bikes, rowing machines, and step machines and TV’s to watch with closed captioning so we can listen to our music but still watch the news OR see ME & other Steve Nash members and staff featured on the gym’s TV’s.

Reason #4 – If you’re like me and love North Van Firefighters you can ogle them from the gym.

Reason #5 – Great group fitness classes and instructors. Classes such as Yoga, Pilates, Zumba, Cycling, Circuit AND many more…

Reason #6 – A stretching room with mats, foam rollers, and giant balls with enough room to stretch, do sit ups, yoga …

Reason #7 – You get points when you download the Steve Nash app onto your smart phone and it also serves as your membership card to sign in with. You can redeem your points for merchandise from the club. personal training sessions.

Reason # 8 – You will also receive free personal training sessions during your birthday month.

Reason #9 – You get 2 hours FREE PARKING when you workout and register your licence plate number into the parking app.

And lastly reason #10 – Shopper’s Drug Mart and Whole Foods are downstairs in the same building and you can pick up necessary items before or after your workout – very convenient.

Fitness Contributors – UPCOMING FEATURE

Fawn Gill & I at Pilates SNFC

I have some exciting news to share with you all … Fawn Gill, Pilates Instructor & Group Fitness Manager and Isaiah Freidooni, the General Manager from Steve Nash Fitness Club Lonsdale location in North Vancouver, BC will both be Contributors to our Lifestyle Ezine.

For those of you who don’t know, Steve Nash, founder of the chain of fitness clubs “… is a Canadian former professional basketball player who played 18 seasons in the National Basketball Association. He was an eight-time NBA All-Star and a seven-time All-NBA selection. Twice, Nash was named the NBA Most Valuable Player while playing for the Phoenix Suns. ” – Wikipedia

I am a member and Ambassador of Steve Nash and love my gym! I am a foodie and I quit smoking 2 1/2 years ago and as a result I have gained 15 lbs. Sticking to a fitness routine is sometimes challenging. But I have made a commitment to myself to make Fitness a part of my Lifestyle. It helps that I have made new friends in Fawn’s Pilates class who have become my gym buddies. They keep me accountable. On the days that we have class I bring my gym bag into my office with me in the morning so it is sitting on my extra chair that faces me. If sleepy Mayumi starts wanting to take a nap after work, I just think about Alison & Linda and I HAVE TO GO! Knowing that they will be there – helps keep me motivated.

I will keep you updated on my progress. So far I have lost 2 lbs and about an inch off my waist. This is about health, overall well-being, and not a numbers game for me. I do not wish to be a size 4, 2, or 0! I am currently a size 12 to 14 and I used to be an 8 to 10. I am sharing my sizes so that you get an idea of how much weight I gained.

I am only 5’4″ so a 5 lb weight gain shows as well as a 5 lb weight loss. I am the happiest I have ever been in my life and I am grateful. But I am thinking about my poor knees that hurt sometimes when I am going up or down stairs and I know that I am carrying too much weight for my small frame. I am a small boned person so I have small wrists, narrow ankles, and slim legs (thanks Mom & Dad … lol).

The area I need to work on is my belly. My upper abs have gotten flatter since joining Steve Nash and Fawn’s Pilates class but my lower abs have always been an issue – even when I was only 115 lbs and slim.

Sooo … as it says on our green wall in our Pilates & Yoga studio, “Together We are Stronger”! – WE GOT THIS! Let’s get our fitness ON! If you would like a FREE 7-DAY Day Pass to Steve Nash send me a message right on our site at: https://mayumiizumi.com/contact-us/ OR shoot me an email: admin@mayumiizumi.com AND when you go MAKE SURE YOU TELL THEM MAYUMI SENT YOU. Isaiah will be sooo happy!