The Freya Experience!

FREYA'S TESTIMONIALS

---

I started training with Freya after my first pregnancy and before my second, so I had the opportunity to compare the two. It's not really a fair comparison; pregnancy was so much better the second time around after I had a strong, functional baseline. I kept on training through my pregnancy right up until I delivered. Freya researched pregnancy and exercise before adjusting my program, and I always felt challenged but safe. Most importantly, my ability to manage labor was changed. I kept hearing Freya's voice in my head, with each contraction, saying 'you're in control, breathe and calm your heart rate.' It was like the most intense tabata ever, and after I gave birth to a healthy baby girl, my midwife exclaimed, "that was the most efficient birth I've ever seen!"

-Mei-ling Wiedmeyer (delivered her daughter in August 2013)

---

Freya is really perceptive in knowing when to push you further (which can be surprisingly far!) and when you really just have to stop. She can also spot frustration and lack of focus a mile away and knows exactly what to do and say to help you restore it - I find that to be such an important part of training! At first it was disappointing in early pregnancy to not be able to push myself quite as hard but she's still made me feel like I accomplish a lot at the end of each session. Freya is an empowering trainer and I'm so grateful that she's busting my butt while I'm pregnant to keep up my posture/balance while my body changes and to prepare me for the physical challenges of labour.

-Sarah Maynard (15 weeks pregnant)

---

I'm 29 years old, 28 weeks pregnant and have been crossfitting for 4 years now. Freya has been my coach since the beginning, though I've only started working with her one on one since becoming pregnant. I'm pretty independent in the gym and Freya respected this by putting together a flexible once per week program with some additional modules that I could use on my own, or to help modify the WOD. This program has been instrumental in guiding me to workout safely and still train hard during pregnancy - both to maintain my strength and train for delivery. My first meeting with Freya was also very significant for me. Before we even got into specifics, we spent some time exploring my goals and validating the transition that I am experiencing going from athlete, to athlete mom. This helped me to appreciate the mental importance of ongoing training in pregnancy since being an athlete is an important part of my identity that I plan to continue into motherhood. I'm very much looking forward to more private sessions with Freya as I get bigger in the later stages of pregnancy and during the 4th trimester! I can't say it's always been a piece of cake so it's great to have someone like Freya there for support and to answer my questions along the way.  

-Laura Lachance (28 weeks pregnant)

---

During my pregnancy I felt safe working out with Freya as my trainer. I was able to stay active and safe while pregnant and for that I thank Freya. She rocks!

-Karla Bravo (delivered her daughter April 2015)

Why the Nike Women's 15 km Race?

For many years, people who know me well have heard me (repeatedly) say "I hate running!". I have always enjoyed short-duration, power based activities such as 50-100 m sprints, sled pushes, powerlifting and Olympic lifting and have found running long distance to be not quite as fun. We all have things we're good at and we generally like to do those things. I am without a doubt, a fast-twitch type person. In elementary and secondary school, I succeeded in sports like baseball, volleyball, and track and field events such as long jump and relays. In fact, I remember a very sunny elementary school afternoon when track and field try-outs were held; every student completed every event and then the teachers selected the top performers. I got to the 800-m run station and thought to myself god I hate this! I think I was in grade 4!  Add to this some of my physical characteristics, such as short little legs, heavy muscular shoulders, bilateral congenital hip dysplasia and a history severe sprains of both my ankles, and you'll understand why I have always believed I was not 'designed' to run long distance.

Flash forward 20-something years and I'm training for Nike Women's 15 Kilometre race; that's right, that just happened! Why you ask? I had 3 major reasons

1. I have been trying to convince myself for the last 20 years that I could be a superhero! I already have a technology-obliterating forced field. I figured if I added aerobic endurance and mental stamina to the package, I might just be unstoppable... Honestly though, I really wanted to test my physical and mental capacity.

2. Working with Nike as an NTC trainer has been a true highlight of my career thus far. Working with the Nike Women's team is ridiculously inspiring - the effort they put into every last detail of their events and their dedication to promoting women's fitness is unrivalled. When I heard that they were hosting the Nike Women's 15 km race, I had to sign up, if only to acknowledge their hard work and dedication to women's fitness. The experience is going to be epic... Get ready!

The Toronto NTC Trainers with the amazing Jess of the Nike Canada Women's Team.

​3. It was time to put my money where my mouth is. Every week, I train a hundred or more women who are striving to reach amazing fitness goals. I push them...hard....every time I see them. I tell them their abilities should be diverse; they should be able to jump high, lift heavy and push hard. I tell them they have the mental and physical strength to push themselves in ways they never though possible, as long as they train in a way that is periodized, with proper form and recovery. All of this is true, and so I wanted to prove it. 

I often rant about training with trainer who 'knows their stuff; NOT just someone who has a few certifications under their belt. I'm talking about trainers who have spent years in the gym doing the work themselves, who have studied and further researched the concepts they have learned at certifications, who compliment that experience with a deep and thorough understanding of exercise physiology AND the ability to apply that knowledge soundly when they program for or train their clients. There are not a lot of trainers who fit this description and even fewer who I would recommend unconditionally. Given my history of injury and unique needs, I went to a great friend and even better trainer, Fréyja Spence.  Having never run farther than 5 km, and not wanting lose my muscle mass and strength, I knew I needed an expert. Fréyja not only runs herself (amazingly well), she also is the developer and leader of Darby Training System's Informed Runner course; a course focuses on teaching coaches how to assess and program for their running clients. Fréyja studied Human Kinetics at the University of Guelph and has completed a large and diverse range of certifications including DTS-Advanced Lifting, GBT-Animal Flow and ISI-Functional Nutrition, just to name a few. She has also spent years in the gym herself, experimenting and building on the information she received in those certifications. She KNOWS her stuff!

Fréyja  Spence, Owner of Spence Coaching and Darby Training Systems Lead Instructor

My program began with a running assessment, and several weeks of run technique re-patterning before I got anywhere near running distance. Over the last 9 weeks, as a result of Fréyja's program, I have changed the way I run, and have worked up to a 14 km distance with no pain, injuries or even muscle soreness. Her program was well-laid out, organized based on sound  training principles and most importantly, took into account other factors in my life, such as my school and exam schedule, my strength training, stressors and time restraints.

I organized my own cross-training, being sure to train alternate energy systems and focusing on exercises that helped build stability, that reinforced the activation of and strengthened the external rotators of my hips, and helped to build tissue resilience in order to prevent injury. The short of it is, I'm here, I'm ready, 48 hours before race day, and I'm excited to run farther than I ever have before.

Now I know I got your attention with the Toronto Nike Women's Weekend and 15 km race, but there are some deeper messages within this post; a few key points I want to emphasize:

• Believe you can do it! With proper training or programming, almost anything is possible!

• Your program should be more than a list of exercises or distances; it should take into account your fitness level, nutrition, injuries and lifestyle. It should change based on your feedback 

  (which means your trainer should communicate with you) and should fit well within your daily routine:

• Invest in a good trainer! Ask for their certifications, experience, references and reasons why they're prescribing certain exercises (#alwaysaskwhy)! If they know their stuff, they should be able to answer those questions, in a simple, concise and logical way. If they use big words and jargon, I would probably find someone else to work with!

That's all for today! I do want to send a HUGE thanks out to Fréyja for getting me ready for race day and I want to encourage you to get out there and get after it! If I can run 15 km, anything is possible!

J

Be Patient!

I saw this image online, and it immediately spoke to me! Working in the training world, people are always asking me “How Long?” How long to rehab an injury, change a movement pattern, build bigger muscles or lose weight. In a world dominated by super high-speed internet, 5-minute ab workouts and fad diets, I feel a lot of us have lost focus on the process and instead focus solely on results… and we want them RIGHT NOW! The sad thing is, when we get those immediate results, we’re often not satisfied for long. We want more, another PR, an even smaller waist, 6 connected muscle ups when we’ve just gotten our first one and herein lies a problem. We have lost our appreciation for the ‘grind’…the hard work that must be put in consistently, day after day in order to achieve our goals in a safe and efficient manner.

I often describe training as an investment; like saving up for a major trip, or a down payment on your first home. When saving for a major expense, sacrifices must be made: you might have to cut down on your clothing budget, your ‘weekend’ expenses, or even give up some of your free time in order to work overtime. I think we all recognize this…we know we cannot accrue a down payment over night.  Training is very similar. In order to give our tissues time to build resilience, our nervous system time to learn movement patterns, and our muscles time to grow bigger and stronger, we must put in time and effort…as Dhani Oks of Academy of Lions would say, we must #dothework.  Sacrifices must also be made in order to reach your training goals.  Diet, PERIODIZED training, sleep, and stress management become extremely important, and might require you to give up Friday night take-out and evenings out with friends. You may have to change the way you eat, when you go to bed, and possibly even your circle of friends. Training is, and should be HARD…but I guarantee you, it is worth it.

With a periodized training and nutrition program, you’ll reach your goals in a manner that minimizes your risk of injury, ensures you have built a safe and efficient movement pattern, and most importantly in a way that allows you to appreciate the gains you’ve made.  You’ll feel proud of your accomplishments, confident in your abilities, and ready to take on other challenges. You’ll also have a realistic idea of what types of goals you should be setting, as well as the time and effort its going to take to reach them.  When we set goals for instant results, we’re often left feeling disappointed, inadequate or unsatisfied; in short, we set ourselves up for failure. By re-framing the way you think about training to include realistic training goals and timelines you’ll be in a much more positive state of mind and in better place physically and mentally to meet them. Focus on the process; all it takes is a little bit of patience, persistence and positivity. You will reach your goals; it will take time and effort, there will be ups and downs, but in the end, it’s worth it!

5 Reasons to Make Your Vacation a #Traincation

Foreward: I wrote this blog post while I was away on vacation about a month ago, and at that time, my colleagues and I had not yet "officially released" our most recent venture: the Adaptation Fitness Urban Retreat running in Toronto June 1st - 5th 2015.  This urban retreat is a great way to dedicate some of your 'own time' to reframing your wellness goals and programming. I think after you read this post you'll come to realize that training while your on a vacation or staycation is really beneficial; its an investment in your fitness and health. The Adaptation Fitness Retreat has the added benefit of introducing you to some amazing resources you can access on your wellness journey in Toronto! There are bios for both of my colleagues Paluna Sanataria and Nathalie Niddam on my 'Guest Contributor's' page, and scheduling/registration details on the 'Shop Small but Mighty' page. Just something to consider! Check it out, its going to be an amazing week that will get or keep you on track to reaching all your wellness goals. 

I recently had two precious weeks off from my crazy schedule – as a Chiropractic student, personal trainer, CrossFit coach, NTC trainer and an individual that enjoys being strong and well-conditioned, I keep myself pretty busy. I was super stoked to have two weeks to myself to train and relax; in fact, I branded by time off as a #traincation – 2 weeks where I could be selfish and focus on my programming, goals, training and recovery.  I spent my second week off in Las Vegas with my hubby, and as we were preparing for our trip, we were both surprised by the number of people who asked us if we were going to take time off from training and splurge on junk food while we were away.  Now, I recognize I’m a little bit biased, as training is a way of life for me, but here are a few good reasons why I think it makes sense to turn your vacation into a #traincation:

Gainzz!

I’ve said in some of my previous posts, and I firmly believe that you’re only as strong as what you can recover from. In our everyday lives, training, especially a hard session, can sometimes feel like one more thing we have to get through in a day. It can be greatly influenced by, and in some cases can contribute to the stress we all experience on a daily basis. Furthermore, stress, time constraints and busy schedules may even influence our ability to recover from these sessions and negatively impact our progress.  However, when you go on vacation, many of these constraints disappear. With a lighter (or non-existent) workload, lower stress, time to nap, and no strict limitations on the timing and length of your training or meal prep, imagine how great your sessions and recovery will be. Does this mean you have to be training maximal effort while you’re away at the cost of some R&R? Certainly not! Even working a strategic deload program will help you to keep the wheel greased and prevent losses so your motor patterns are still grooved when you get home!

Training will help you maintain a routine

Have you ever found it really hard to ‘reintegrate into society’ upon returning from a vacation. I mean, when did getting up before noon, skipping a morning cocktail and staying awake for afternoon meetings become so difficult? These are all nice things to do while on vacation, and there certainly is a time and place for them, but indulging EVERY day while you’re away can make returning home seem like a daunting task. Getting up to exercise each morning at a reasonable hour, can help you maintain a routine, and can even provide you with an acceptable reason to skip out on a night of messy drinking and eating and the hangover that comes with it!

Getting up or making time to train while you’re on vacation can also help reinforce a new routine you might have established in preparation for your vacation. I know a lot of people who become really motivated to train and eat clean so they can look good on their beach vacation. Unfortunately, for a lot of these people, this training routine falls by the wayside as soon as they hit the beach, not to be seen again until the next annual trip. Sticking to your exercise routine while you’re away can help you reinforce those newly established patterns and return home feeling healthy, fit, recharged, and ready to take your training to the next level.

Training at a local gym allows you to meet the ‘locals’

Its always nice to meet new people, and it can be great to surround yourself with and learn from people who may train differently from yourself. Another great benefit of meeting new people involves finding new places! Getting to know the local ‘gym rats’ can lead to great suggestions for restaurants, activities, spas and even stores that are off the beaten path. While in Las Vegas, my husband and I trained at Iron House Gym, and got ‘inside info’ about all kinds of great places where we could eat, shop, and sightsee while avoiding ‘tourist traps’. You can also start a pretty sweet T-shirt collection…. See mine below:

Foreign places often present different training opportunities

Now I’ve used the phrase ‘training’ throughout this post, and I think that it’s important to highlight that when you’re on vacation, training doesn’t have to occur strictly within a gym.  Trying new activities to simply keep active while you’re away, like hiking, surfing, snowshoeing, treetop trekking, even jogging can lead you to explore and discover areas of your destination you may not have otherwise seen. It may also lead you to try an activity that you really enjoy and can work into your routine back home. I’m pretty infamous among my friends for not liking nature – I’m afraid of snakes, scorpions, sharks, spiders, and jellyfish, not particularly in that order. When my husband and I decided to hike through Red Rock Canyon and Valley of Fire while in Las Vegas, I thought I might have a mild panic attack. Especially upon sight of the first lizard. But in the end, I really enjoyed it, and I worked up a great sweat. On top of this, we got to see some absolutely astounding scenery, and to enjoy some quality time together, minus our i-devices. We’re now thinking of planning hiking trips back home in Ontario over the summer, which I think is an added bonus!

Valley of Fire, Las Vegas Nevada

You won’t feel like you need a vacation to recover from vacation

We’ve known for a long time that health behaviors tend to correlate, or occur in a cluster. For example, when you buy yourself some personal training sessions and start training hard, it often becomes easier to moderate your intake of unhealthy food, to decrease alcohol consumption, or even quit smoking. Experts say it takes a period of CONSISTENT effort to form a habit, and even a short departure from that effort can break it. Thus, completely ditching your diet and training regime while you’re vacay-ing can lead you to return home feeling unhealthy, bloated, exhausted, and unmotivated.  Additionally, exercise physiology studies tell us that detraining/deconditioning can begin to creep up as early as three days without exercise, especially if you’re new to training. You can imagine how these effects can snowball into a lack of motivation to train upon your return home, making it harder and harder to get to the gym, studio or track. If you do get into the gym, movement patterns that you had mastered before you left can feel awkward or rusty, leading to a setback in your training program. Training while you’re away will keep those movement patterns so fresh and so clean, and may even lead you to make better food choices. Training and moderating your eating while you're away will enable you to return home ready to get back to reality!

Training while on vacation doesn't mean you don't get to relax! Keep that routine running so its easier to get back in the swing of things when you get home #GTL

So next time you decide to book a trip, check out gyms, studios, or even local activities and commit yourself to keeping active! Your mind and body will thank you! And don't forget to check out the Adaptation Fitness Urban Fitness Retreat

Quick Tip: Recover!

Want to avoid injury? Put some extra work into your recovery! Dedicate an extra few minutes at the end of your training session to stretch, mobilize, or meditate (or all of the above). Your body and mind will thank you! #betterforit #recovery #trainsmart #habitus #mightybodymightymind #nike #powerfulmindfulgrateful Interested in learning more about recovery? Check out the @adaptation_fitness urban retreat I'll be co-leading this coming June in Toronto (it's on the 'Shop Small But Mighty' page on my website)

Powerful. Mindful. Grateful.