Availability Update

Melanie is accepting new clients for the following time slots:

M-Thurs 6:45-7:30am
M 1:45-2:45pm
Wed 11:15am-12:15pm
Fri 11:15am-12:15pm

Space for 3-5 new clients

Baseball season has come to an end. I am the proud mom of a Little Mountain Majors B Champion.    That means I have space for 3-5 new clients.  Are you ready to invest in yourself and make positive change?

June Availability

M/T/W/Th 6:45-7:30am
M/T/Th 12:15-1:00pm

July-August Availability
M/T/W/Th 6:45-7:30am, evenings
M/T/Th 12:15-1:00pm

Click here for rate information

Waitlist

My personal training roster is currently full.  If you would like to get on the wait list for a weekday, daytime slot, please email melanie@fit4two.ca

Melanie's Spring Availability

Melanie's Training Schedule March-June 2015

Mondays 12:00-12:45/1:00pm; 6:00-6:45/7:00pm
Tuesdays 6:45-7:30am; 9:15-10:00/10:15am; 6:00-6:45/7:00pm
Wednesdays 6:45-7:00am; 12:00-12:45/1:00pm
Thursdays 6:45-7:00am and 6:00-6:45/7:00pm
Weekends - availability varies

Email melanie@fit4two.ca to book your sessions.  

New client?  Welcome!  Please check out our Getting Started Page.  

Happy New Year!

Welcome to 2015.  It's time to book your training opportunities for the new year.

Melanie's Training Schedule January-March 2015
Mondays 12:00-12:45/1:00pm; 6:00-6:45/7:00pm
Tuesdays 6:45-7:30am
Wednesdays 6:45-7:00am; 12:00-12:45/1:00pm; 6:00-6:45/7:00pm
Thursdays 6:45-7:00am and 6:00-6:45/7:00pm

Email melanie@fit4two.ca to book your sessions.  

New client?  Welcome!  Please check out our Getting Started Page.  

Stay on track during the holidays

Monday is December 1st.  It would be so easy to just throw in the towel and get back to the gym in January.  But why do that to yourself?  Why make it harder for you you feel good about yourself?  Why compromise your health? If you want to look and feel good for the next 40 days AND prevent stress, cold/flu, emotional lows and more then choose to move and eat well.

Pre-book your December 1- January 10 personal training sessions today melanie@fit4two.ca 

How many? How long? More about Pelvic Floor Training

In our recent post Pelvic Floor Personal Trainer we promised to follow up with instructions on how many PF (pelvic floor) contractions you should be doing each day and how long you should hold them.

How Many?
A few minutes on google and you'll read anything from 20 - 200 a day!  After teaching my clients to train their PF for over 10 years, I believe that everyone should spend 2 minutes a day completely focused on their PF.  If you are working effectively with your breath, and what style of contraction you are doing, you'll be doing 15-30 isolated PF contractions a day.  I also believe that everyone should incorporate PF contractions into most of their strength workout, but more on that later.

How long?
If you are starting out, hold the contraction for the length of your exhale.

Ex.  Inhale to prepare.  As you exhale engage your PF.
As you get stronger, you might try to hold your PF contractions longer.....but make sure to breathe.

Next post?  How to breathe while you are working your PF.