Pilates Fusion, at home

Uncategorized Sep 21, 2020

R3 Throwback: Coach Crystal and Nelson talk Pilates Fusion (via YouTube)

How does Pilates Fusion help to flatten your belly, whittle your waist and strengthen your core?

Pilates Fusion is an exercise system that is focused on building strength without bulk, improving flexibility and agility, and helping to prevent injury. In combination with functional, body-weight exercises, the primary focus is on awareness of the spine, proper breathing, core strength and flexibility.

The outcome of Pilates Fusion training is a balanced body which is strong and supple, flat stomach, balanced legs, and a strong back. This moderate intensity program is designed with a focus on training core stability, cardiovascular fitness, balance, flexibility, and functional movements. It is appropriate for individuals of any age who lead an active lifestyle and want to maintain or regain a healthy body.

Pilates Fusion is the foundational discipline offered online at R3VOLVELIFE Studio, perfect for getting your...

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Part 2: Setting Smart Goals

Uncategorized Sep 07, 2020

Welcome back! Last time, we shared The Secret to S.M.A.R.T Goals, and focused on the importance of setting specific and measurable goals. Now, we'll reflect on the final three attributes of a success-bound goal: that is, it being attainable, realistic and timely. 

Let's dive into a scenario. 

At the beginning of your journey towards achieving a goal you set for yourself, you may be feeling a burst of positive energy and motivation to do everything it takes to make it. If we use the example of a fitness goal, a typical trajectory of an overzealous new exerciser often looks like this...

...You go wild with workouts, with no real direction or program (or stretching regimen!)
...You feel sore, and the discomfort of those aches and pains leads you to think you must be doing something wrong
...You skip your self-prescribed exercise one day, and that becomes two, then three days go by and the next thing you know, it's been a week. A few more of those,...

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Setting SMART Goals

Uncategorized Aug 24, 2020

With the end of summer in sight, many of us are looking back on the season and reflecting on how we did with our goals, and where we want to be in our health journey by this time next year.

Coach Crystal likes to think of goals through the S.M.A.R.T. framework. Your S.M.A.R.T. Goals should be:

- Specific

- Measurable

- Attainable

- Realistic

- Timely

We're going to jump right into the first and second secrets for achieving your weight loss goals this fall, which are to set Specific and Measurable goals. 

Now, when September comes around, the change of seasons and our environment -- whether that be getting the kids back to school, or finishing up your summer vacation -- tends to sync up with the changes we want to create for ourselves for the final few months of the year. In January, a new chapter begins. Some would be tempted to get a gym membership and create a routine out of, say, hopping on the treadmill or stationary bike for an hour a day. 

But if you're left to...

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R3 Running Hacks

Uncategorized Aug 10, 2020

R3's Learn to Run program is officially complete, and we are thrilled to see how our members have fully embraced running as a new part of their outdoor exercise routine. Our coaching team wanted to bring you some tricks and hacks to bring your running game to the next level! 

Coach Janae
Fave app: I use Samsung Health. I have a Samsung mobile phone and the Samsung Watch...and the app - it all syncs together so nicely!

Coach Nicole
My favourite running or walking equipment are my wireless Beats headphones and my new fanny pack by Rhino Valley. It is lightweight, compact and adjustable. It has clear plastic on the front so you can see and use your phone while it’s in the pouch. It also has a place for the cord from your headphones, if they’re not wireless, as well as an extra pocket for keys, cash or cards.  

Coach Pat
Fave app: The 'Map My Walk' App by Under Armour can track your routes and links to MyFitnessPal as well.

Coach Nel

Running essentials:...

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Favourite smoothies & salads of the summer

Uncategorized Jul 27, 2020

Our coaches put together a few of their favourite recipes for salads and smoothies to enjoy this summer. Here they are!

Smoothie (Coach Nicole)


Almond or oat milk
Protein powder
Collagen powder
Sea greens powder
High quality cacao powder (not to be confused with cocoa powder!)
And frozen berries (Strawberries and/or blueberries)

Salad (Coach Janae)

Salad Ingredients

1 heart of romaine lettuce chopped (yes the whole thing!!)
6 cremini mushrooms, thinly sliced
1 zucchini, thinly sliced
1/2 cup blueberries 
1 tbsp of “everything but the bagel” seasoning


Combination of dijon mustard, apple cider vinegar, lemon juice and nutritional yeast


I will either have crumbled tofu in the salad OR my famous protein bread toasted and lightly buttered.

Smoothie (Coach Nel)

Ingredients - Mango Pineapple Smoothie
1⁄2 cup mango   frozen
1⁄2 cup pineapple   frozen
1 tablespoon fresh lemon juice   
1⁄4 teaspoon...

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Favourite cold snacks for a hot day

Uncategorized Jul 13, 2020

With summer in full swing, here are our top choices for simple, healthy snacks to keep you cool on a hot day!

Coming out on top are cold mini carrots! We LOVE snacking on them straight outta the bag! (But they pair great with hummus, too!)

Another orange-coloured delight…oranges! This one requires a touch more preparation. First, slice your oranges and lay them on a parchment-lined cookie sheet or tray, freeze, and store in a Ziploc bag. 

Sticking to the fruit theme...we have yogurt and frozen berries! Take 250g of plain Greek yogurt and mix in half a cup of frozen mixed berries of your choice. If you're feeling something crunchy, top it with a healthy homemade granola! Here's a great sugar-free recipe.

We'd be remiss if we left out the all-star summer snack...homemade popsicles! These refreshing treats can be deceptively HEALTHY if you throw in the right ingredients, and just as satisfying. 

A simple place to start is to take your favourite smoothie...

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5 tips to elevate your morning routine

Uncategorized Jun 29, 2020

Mornings can be tough. Whether it’s fighting the clock to get your kids out the door for a day of school, or trying to keep your eyes open after a late night of Netflix, what happens in those first few hours post-sleep can set the tone for the rest of your day. Daily habits are a great way to increase your productivity and embed positive rituals that can have a powerful impact upon your day. (R3VOLVELIFE members learn about the science of habit-stacking through The R3 Mindset Academy.)

Here are some tips from your R3 coaches to help improve your morning routine!

1. Don’t hit snooze

When your alarm goes off, shoot out of bed like a rocket! At least, that’s how author and motivational speaker Mel Robbins likes to see it. The thinking behind this (otherwise known as her viral 5 Second Rule) is to hit the ground running on your day before emotions such as hesitation and doubt creep in on you. Getting up right after your alarm sounds is a great way to take on the...

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Coach Janae's Vegan Cheese Dip Recipe

Uncategorized Jun 15, 2020

Whether it is for a potluck of coach's meeting, Coach Janae often brings her famous vegan cheese dip, and it's always a hit. Here is her now not-so-secret recipe!

Cheese sauce stuff:
1 cup raw cashews
1 cup peeled chopped carrots
2 tbsps nutritional yeast
2 tbsp lemon juice
1 large clove garlic
1 1/4 tsp sea salt
1/4 chili powder (or more to your liking)
1/2 onion powder
1/4 - 1/2 cayenne pepper (levelnof heat up to you)
+ 2/3 cup of water (may need a splash more if meeded)

Preparing the cheese sauce...
Soak your cashews in boiling water for about 30 mins...longer if you can they should be nice and soft. Drain and rinse.

Add carrots to pot, bring to a boil and cook carrots until soft. (You can also steam them, you just want soft cooked carrots). Drain and rinse.

Add all sauce ingredients to a blender (high performance blender is best- but if using a regular blender, you may just need to blend for a longer period of time and have the cashews ultra soft) and blend on high until soft and velvety!...

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Dear Journal...

Uncategorized Jun 01, 2020

If you’re anything like most of our newcomers at R3VOLVELIFE Studio, it has probably been a while since you’ve addressed a letter “Dear journal…”

But that is usually quick to change once you come to our doors. 

This week, we’re going to look at another one of the three pillars of our studio’s  R3ACT Method and touch on how we R3NEW your mind with Bulletproof Mindshift Coaching.

Our philosophy is that working on mindset is a vital part of the recipe that leads to enduring health, and of course, weight loss. Coach Crystal, an Adler-trained mindset coach, “It all starts with your mindset,” says Coach Crystal. “What I am most concerned with is the transformation in your mindset, from the “impossible” to “I’m possible.” 

Part of this process involves eliminating our ANTS, or automatic negative thoughts. Building an awareness of them is a foundational step. Through weekly...

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Ode to The Little Black Dress

Uncategorized May 18, 2020

It’s in there, you remind yourself while scrambling to find something to wear to the latest party. Your little black dress, the classic number that made celebrity appearances ages ago at weddings, work events, cocktail parties, and nights out on the town. It was the staple wardrobe item that fit like a glove; the trusty black dress that could be pulled out of the depths of your closet at a moment's notice, always reliable, a hit with your girlfriends, and guaranteed to make you feel confident and beautiful.

But, though you’re reluctant to admit why, it’s been ages since you have worn it. The dress has been exiled to the “doesn’t fit anymore” pile, a mass of treasured items that once gave you the courage to step out and want to be seen. Now, as you’re scrambling for something to wear, it’s a stark reminder of the deeper changes that have lead to this moment. Whether it’s weight-gain that came as a result of stress, poor eating...

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