March Blog

Welcome to Detox month at Livfit Studio! March is a great time to detoxify and get your spring cleaning going in the body and mind! There are so many different ways to detoxify and so much information out there, it can be difficult to know where to start. We have included our top detoxification tips below in fitness, nutrition, and mindset. We have several workshops this month, a studio accountability board, and a Detox Contest! Keep reading for all things detox 😉


Detox Challenge

We want to know how you Detox this month! For the first two weeks of March we want to know what ways you detox, whether it’s a meditation, stretching, mindful eating, break from technology, or enjoying a walk through nature! Post a picture of you detoxing to our Livfit community on Facebook OR tag us in your instagram/ facebook post with the #MyDetoxToLivfit and be entered to win a set of Victoria Royals tickets for March 17th!

How did the last time you worked out leave you feeling? Did you notice your body felt stiff after? Or you were so sore you couldn’t move your arms? What about muscle cramps? These are all common things that happen after exercise, but if exercise is so good for us, why does it leave us feeling so stiff and sore the days following? This stiffness we feel after a workout is called DOMS – Delayed onset muscle soreness. DOMS is a common feeling that occurs after more intense bouts of exercise and is actually caused up by buildup of toxins products in your muscles.

This month with our focus on body detoxification I want to shed some light on ways we can help “detox” our body before and after exercise and why these toxins can be both good and bad for us! Before we start any exercise we should always warm up. Whether that includes an aerobic warm-up like jogging or cycling or a release type approach. In our livfit classes we encourage warming up to help stimulate blood flow to our muscles, this way when we do start exercising intensely, our body is ready to deal with the toxins produced by our body.

As part of a good warm up, our personal trainers also include Myofascial release. Myofascial release is a hands on technique that targets the facia, or fibrous lining around a muscle, with a constant pressure to help improve blood flow and release tension in the area. Some of the techniques we use most frequently are foam rolling, hand rolling, or using a lacrosse (or other firm ball) to help release tension in our muscles. Foam rollers help target larger muscle groups such as our glutes, quads, hamstrings, or lats. The small lacrosse ball is good for pinpointing tights spots in our traps/ shoulder, glutes, and the bottom of our feet. All of these methods work in allowing the connective tissue to warm up and relax, allowing better blood flow into the area. More blood flow means more nutrients to help repair damaged tissue, and more blood to help remove and flush out toxins built up in our muscle tissues.

With all of this discussion about waste products or toxins accumulating in our muscles you might wonder what these really are, or why we have them if they are bad for us and get removed by our bodies. Most toxins in our bodies during exercise are actually produced by are bodies. Lactic acid may be something you have heard about before as being a “bad” waste product that builds up and stops us from doing exercise. Allow me to explain a little bit about what Lactic acid really is and what its role looks like in our bodies!

Lactate is actually a byproduct produced when our bodies break down glucose (our primary fuel source). When the body demands energy, we have three systems available to help us create it! Our body determines what system is best to use by the amount of OXYGEN present in our muscles. The Lactic Acid system also known as Anaerobic glycolysis ( Glyco = glucose, Olysis = breakdown), works by breaking down stored glucose in our muscles without the need for oxygen to be present. Without oxygen present, our body takes glucose and sends it through a series of chemical reactions to form ATP (our fuel) and Lactate (waste). What’s special about this waste though is it is actually produced in an attempt to create MORE ATP! Our body uses lactate in a second energy system (the Aerobic system), in the presence of oxygen, to break it down and create ATP!

So now you must be thinking well if we use Lactate as an energy source why do we here about it as being a Toxin and waste product? Well this is because our bodies can only be so efficient. Picture yourself going on a bike ride. You start off going down your street and everything seems pretty easy, all of a sudden you decide to sprint hard for ten seconds to make the traffic light. During that sprint your legs feel full of energy and you aren’t breathing that hard because you just started your bike ride but you notice a small burning in your quads after the sprint. The energy you had for your sprint was a result of the Lactate System! It took your stored glucose and made energy (ATP), and that small burning sensation is the small amount of lactate that has started to accumulate – because our bodies are only so efficient! So now you’ve been biking for 30 minutes, your breathing is heavy and your legs are really burning now, but you’re only 10 minutes from home! So where does all this energy to get you home come from? Well this energy comes from our next energy system – the Aerobic system! Our heavy breathing promotes the presence of Oxygen in our muscles, this in turn helps us to break down glucose from all over our body and make energy. This oxygen also helps us break down our lactate build up and turn it into energy! Say you are home now, you are sitting on your couch and your legs feel very stiff and heavy – THIS is a result of the EXTRA lactate we had build up in our muscles that we couldn’t use for energy. This Extra lactate has now become a waste product that our body tries to remove in order to help our muscles recover, when this waste cannot be removed by our body it leaves us feeling very stiff and painful. This feeling of stiffness is actually the Delayed Onset Muscle Soreness (or DOMS) I discussed earlier!

So it begins all over again. The Cycle of exercise helps shed some light on the “waste products” in our body and how even though we do call them toxins and waste they can prove to be highly beneficial for energy production. However they are also the culprits for the stiffness in our muscles after exercise! Warming up before exercise and doing proper cool downs after exercise are just a few strategies to help alleviate the symptoms of DOMS caused by the build up of these toxins in our muscles. Myofascial release, Stretching, even epsom salt baths are good ways to relax our bodies and repair our muscles for the next activity!

Happy exercising!
Robyn Spilsbury (Kin.)

The Daily Detox Matcha Latte with Sarah Heavenor

Feeling lethargic, heavy, and unmotivated? In our society the body is exposed to an increasingly high amount of toxins on daily basis. When the body accumulates more toxins than it can eliminate it begins to store them in fat, nerve, brain and organ tissues. This, as a result, can cause unwanted symptoms like skin flare ups, weight gain, mood swings, fatigue, bloating and brain fog. If left long term these symptoms can further develop into chronic debilitating diseases.  Over the past year I have gradually been transitioning away from drinking coffee every day. Not only does in spike our long term stress hormone known as cortisol, but it can also interfere with our body’s ability to detoxify regularly. A great alternative I have really been enjoying lately is having a homemade unsweetened matcha latte in the morning instead.

Matcha Powder

Matcha green tea is an antioxidant rich powerhouse. It provides the body with clean, clear and focused energy. Rich in an amino acid known as L-theanine; matcha provides the body with a calm sense of alertness without any of the negative side effects like jitters and anxiety. Matcha is also rich in chlorophyll which gives it such a beautiful rich green colour. Chlorophyll helps to stimulate detoxification by assisting the body in removing toxins and clearing out stagnation.

Collagen Peptides

Good quality collagen peptides are typically sourced from grass-fed, pastured-raised bovine hides. They have amazing benefits for the body like improving hair, skin, nails, joints, ligaments, tendons, and even gut health! I love adding collagen to my lattes because not only is it rich in protein, it also makes my drinks extra creamy without needing to use any dairy.

Coconut Butter

I always add a tone of healthy fat to my morning latte because it helps me stay fueled and focused for hours. Coconut butter is known as a “whole food” fat source, made solely of pure dried coconut flesh. When trying to make your latte without dairy, coconut butter is a really great plant-based alternative. I also love adding coconut butter to my matcha because it adds a natural sweetness to drink without needing any sugar.


Cinnamon is an amazing all natural sweetener and blood sugar balancing herb. Did you know that there are different types of cinnamon. It’s important to source good quality cinnamon (ceylon cinnamon is the best form) as most cinnamon brands you find at the grocery store can actually be carcinogenic. I typically opt for organic cinnamon to ensure I’m getting a quality product.

The Daily Detox Matcha Latte

1 tbsp matcha powder
2 tbsp coconut butter (or coconut oil)
1-2 tbsp collagen peptides
1/2 tsp cinnamon
1-2 cups hot water


Add ingredients into a high speed blender

Blend for 2-3 mins. Drink immediately

1 tsp raw unpasteurized honey

Sarah’s Favourite Brands:

Coconut Buter: Nutiva Coconut Manna
Collagen Peptides: Vital Proteins, Organika Health
Matcha: Harmonic Arts Superfood Matcha Blend – “Macuna Matcha-ta”

Want to learn more about the food you are eating and how to use it as fuel and help aide in detoxification? Join me for a night of Spring Reset! Click here to register for my upcoming workshop!

With the idea of Detox in mind this month, its important to remember that the mind and body work together to help bring us our overall feeling of wellness. Toxins are poisonous substances that we are exposed to on a daily basis, from sources like pollution, processed foods, or pesticides. Toxins can be absorbed without us even realizing it through the things we touch or inhale. The more we hold onto these toxins, the more we will likely feel them throughout the day. Here are some ideas on detoxing our mind to help us move through this month feeling clean.

  1. Morning or evening meditation! Take a moment to yourself every day in a quiet room and find yourself focusing on your breathing and clearing your mind to begin your day on a high note, or end your day with thoughtful self reflection.
  2. Technology detox! We have the tendency to get hung up keeping track of our busy lives while trying to stay connected with work, friends, and family. Next time you are sitting down for a meal leave your phone, tv, and computer behind! Use this time to take a break from the screens and appreciate the food that is in front of you. Actually looking at your food when you are eating can aide in digestion and helps in the digestion process by preparing our bodies for food!  
  3. Try a relaxing detox bath using ingredients such as epsom salts, green tea, bentonite clay, or essential oils. Baths can help release toxins and absorb beneficial minerals, leaving you calm cleansed and rejuvenated. You can even try floatation therapy baths! Flotation therapy involves laying in a pod with both water and air warmed to the temperature of your skin giving you a sensation of weightlessness. Epsom salts are added to make your body buoyant and provide benefits such as muscle relaxation and soft skin. Here are just a few of the benefits:
    1. Relaxation
    2. Reduced recovery time from sports injury
    3. Improve circulation
    4. Relieve joint and muscle pain
    5. Enhance sleep
    6. Soaking in epsom salts can help:
      1. Stimulate lymph drainage
      2. Promote absorption of magnesium and sulfates

Your Mindfit tips: Robyn Spilsbury (Kin)

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February Monthly Focus: Planning for Success

February is all about settling into routine and getting those goals and New Years Resolutions planned out! January is the month where we set goals, start something new, or try out a new routine, but as the months progress it is important to find a rhythm to your routine in order for it to be sustainable over the long term. We have some tips below to help you in creating a plan that can work for you and your goals!

Trainer tip of the month from Martina Salling
(certified exercise physiologist and lead trainer)

Did January come and go quickly? As we enter the second month of the year, it’s important to set up a plan for each week if you really want to make changes to your fitness this year. Think of each day as an opportunity to step closer to your goals. One of my favorite quotes on this subject is: “Failing to plan is planning to fail” by Alan Lakein. If you don’t plan time for fitness each day or week, you may become frustrated looking back on the months that passed and the opportunities you missed. If this pattern sounds familiar, don’t let it continue! You are in control of your day, and ultimately your time.

Unfortunately, one of the most common barriers that I hear as a trainer is “I don’t have enough time.” I empathize with this statement, it can be challenging to balance all of your priorities. However, there is enough time, as long as you make time for it. The wonderful thing about fitness is that you can multitask! You can stretch while watching TV. You can catch up with a friend while going for a walk. You can spend quality time with your family while hiking in nature. You can book your trainer on the way to work. Once you begin to feel the benefits of regular exercise, you will begin to crave it. You will notice the energy and mood-boosting effects that movement brings,versus the brain fog and sluggishness of inactivity. Once you feel the difference, it will be easier to make the time for a 10-minute walk.What’s the best time of day to exercise? Whenever you can make it happen! Personally, I like to wake up and do something active to start my day. There’s something about blood circulating throughout my body, bringing oxygen to my brain that makes it easier to take on challenges of the day.

How much exercise should I aim for? We need a balance of aerobic, strength, and flexibility. The Canadian Society for Exercise Physiology recommends 150-minutes per week of moderate-vigorous aerobic physical activity. This includes: walking, cycling, swimming, dancing, gardening, sports, and more! For strength training, at least 2 days per week is recommended to build (and prevent the decline) of bone density and muscle mass. Not only will this help prevent chronic disease (such as heart disease, diabetes, and osteoporosis) but it will also improve your mental health. Flexibility based exercise is most effective when done daily. Frequency > duration! This is because most of us spend time in the same position day after day (sitting!) which causes tightness in certain muscles that affect posture and limit range-of-motion, leading to injury or joint wear-and-tear. These effects can be mitigated with a few minutes of stretching each day, especially if you take breaks from sitting to lengthen your muscles.

What does a balanced routine look like?

My recommended ideal routine looks something like this:

  • Monday: strength training session, walk at lunch + stretch
  • Tuesday: swimming + stretch
  • Wednesday: pilates (core strength training), walk at lunch + stretch
  • Thursday: cycling + stretch
  • Friday: circuit training session + stretch
  • Saturday: yoga flow
  • Sunday: hike with family/friends + stretch

If this routine sounds far off from where you’re currently at, don’t try to go from zero to 100 overnight. Start by adding in 1 activity to your week for a sustainable, lifestyle approach. Pick something you enjoy – if you hate running, don’t run – there are plenty of activities that get your heart pumping! Once this becomes habit, add in another activity. Slow and steady is best for long-term success. Putting your plan to action: write it down, tell a friend, meet a trainer. These are ways to stay accountable to your goals. The language you use here is powerful. Instead of saying “I will try to go for a walk tomorrow” use the words “I am going for a walk tomorrow at 11am”. Set this as an event in your calendar to remind you. Honour this event as if it’s an important appointment (because it is!). The most important thing you can do for yourself is take care of your health. If these tips helped you, or if you have found success with other techniques, we would love to hear from you! If you would like guidance on where to start your fitness journey, or how to progress from a plateau, come in for a  fitness consultation and assessment. No strings attached.


We are excited to have our newest member of the Livfit team, Sarah Heavenor, is now taking on new clients! Nutrition can be a very confusing, consuming, and frustrating topic for a lot of people. Knowing what to eat, when to eat it, and how to cook it, are the top three barriers to success for most people when it comes to the nutrition goals. We know that your nutrition contributes to your mindset as well as your fitness, but being able to put in place practical tools can be challenging. Sarah has a passion for helping people realize their potential through implementing easy and practical tools which lead to habits and in turn life long success and satisfaction with their nutrition. We are very excited to have Sarah on the team and we can’t wait for you to meet her!

Nutrafit Message Of The Month

Just as you need to plan for your workouts, you also need to plan for your meals. You want to make sure you are eating what you body needs to function optimally but also what you actually enjoy eating! One tool that helps set up your week for success is MEAL PREPPING! This can sound like a very intimidating, daunting, and long process, but Sarah has a whole bunch of strategies that are easy to implement even for the busiest of us! Join Sarah (certified holistic nutritionist) for a night of education, tools, and food! Sarah will be hosting “Meal prep basics to Live Fit” on Tuesday February 27th from 6:45pm-8:00 in the Livfit loft. Learn the tools you need to re-establish a balanced and healthy lifestyle. Build you own harvest bowl and learn just how simple, versatile, and delicious plant based meals can really be! This workshop is filling fast so make sure to register online under “nutrafit” to reserve your spot!

If you are looking for a little bit more tailored nutrition planning or support, Sarah offers one on one nutrition services. Whether you are starting a new diet, diagnosed with a new condition, or just have a new goal, Sarah can devise you a plan that works for your body!

This workshop is for anyone who feels short on time, stressed about their next meal, or is looking for quick and easy ways to better their health and nutrition! Sarah will walk us through the basics of meal prep for any diet, providing tips and tricks that you can implement into your daily life right away! During the workshop you will have the opportunity to EAT the delicious recipe Sarah has created! Build your own bowl- a harvest bowl- full of nourishment while you learn all the basics of meal prep!
Register in advance as space is limited. $40 including food.
DISCOUNT: are you a Livfit member or Backfit patient? Ask us how you can save 25% on this upcoming workshop!

Recipe of the Month: This Pesto is the Besto!

This PESTO is the BESTO

(Plant-Based Vegan Recipe)


  • 1 cup fresh spinach
  • ½ cup walnuts
  • Small bundle of fresh basil
  • 1  tbsp hemp hearts
  • 2 tbsp olive oil
  • 1 medium garlic clove
  • 1 tbsp apple cider vinegar


  • 1 tbsp nutritional yeast (adds an amazing DF cheesy flavor)


  1. Combine all ingredients in a high speed food processor until smooth.
  2. Adjust seasoning to taste
  3. Serve with pasta, pizza, salads, salmon, roasted veggies and more!

Top 6 Health Benefits

No added preservatives or artificial flavors

  1. Great dairy free alternative which can help to reduce systemic inflammation & congestion
  2. Super rich in antioxidants which help to support our immune system and promote anti-aging benefits
  3. Excellent source of omegas which are extremely nourishing for the nervous system and cell membrane health
  4. Great source of fiber to support digestion and promote daily detoxification
  5. Loaded with plant-based protein sources like hemp hearts! This seed is considered a complete protein which means it contains all 9 essentials amino acids necessary for healthy growth and development

As we get into planning for our weeks and introducing a schedule to our fitness and nutrition routine, it is also important to schedule in time for your Mindfit. This can look like a lot of different things and depends on what is authentic to you. Here are some ideas on how you can add Mindfit into your weekly routine:

  1. Start each day with routine- whether its getting up early to meditate, write in a journal, read a book, be in nature, etc. Make sure to schedule that into your day and it will become a habit.
  2. Keep track- as you schedule out your fitness and nutrition, make yourself accountable by ticking it off when you have completed, or reflect at the end of the week what worked and what didn’t.
  3. Be present- it can be hard to be present when we are rushing around to so many different things each day. Try to take a moment even if it’s in your car in the parking lot, to take 3 deep cleansing breaths. When you schedule out your week it can feel like you have so much to do- but remember to take it day by day, minute by minute.

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