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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Uncategorized May 04, 2020

“Just don’t eat sugar-filled foods!” “Make sure you go to the gym a few times a week!” “Meal prep!”  

It’s an old refrain you hear often, maybe from friends or family, people who care about you but just don’t get it. After being aboard the weight-gain-and-loss rollercoaster for some time, it can be difficult to settle into your new body and sort out how to develop healthy habits that will help to carve out a sustainable path to enduring good health. The quips and remarks may all be true (yes, if I meal prep, I will be setting myself up for success...okay, okay, I GET IT!!) But why is it so darn difficult?

Coach Crystal has guided dozens of members at R3VOLVELIFE Studio on their transformations. In January 2020, one member announced she was just two pounds shy of her 30-pound weight loss goal, achieved in FOUR months. (ROCKSTAR...you know who you are!) It doesn’t take years to transform. In fact, the deepest...

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Tabata...come again?

Uncategorized Apr 13, 2020

New members at R3VOLVELIFE Studio often do a double-take when they hear Coach Crystal call out that a “tabata-style” class is about to begin. Tabata...huh? 

One of the three pillars of our studio’s flagship R3ACT Method to R3FRESH your body with functional fitness. This means incorporating exercises that build muscle groups and strengthen your body in ways that enhance your flexibility and support everyday movements like bending over, lifting heavy boxes, shoveling the snow, sitting at a desk, or running to catch the GO Train. We train with all kinds of different tools at R3, but the most important (and portable) one is, of course, our own body. 

Now, back to tabata. It is named after Dr. Izumi Tabata, 64, a researcher and coach at Ritsumeikan University Graduate School of Sport and Health Science in Japan. 

Dr. Tabata’s research led to his development of the tabata training protocol that requires 20 seconds of exercise, at maximum...

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Facing COVID at R3VOLVELIFE Studio

Uncategorized Apr 06, 2020

Welcome to our R3VOLVELIFE Studio blog! This new feature will be published on the first and third Monday of every month, and will bring you new and insightful reflections, meditations, recipes and resources that support the three pillars of R3: simple nutrition, bulletproof mindshift, and functional fitness. 

It has been just over three weeks since the World Health Organization classified the COVID-19 crisis as a global pandemic on March 11. Although the word ‘pandemic’ inspires feelings of fear, worry, and anxiety, Canadian health experts and political leaders are assuring us that now is a crucial time to slow the transmission of the virus through self-isolation and physical distancing. As our members know, in doing our part to help curb the spread of COVID-19, we at R3VOLVELIFE Studio have temporarily closed our doors for the first time ever. 

But closed doors are not stopping us from continuing to serve our community, and helping nurture your goals from the...

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Flatten Your Belly, Whittle Your Waist & Strengthen Your Core With Pilates Fusion

Uncategorized Apr 16, 2017

Best Routine to Whittle Your Waist

How does Pilates Fusion help to Flatten Your Belly, Whittle Your Waist & Strengthen Your Core?

Pilates Fusion is the foundational class among all the classes offered at R3.  

It is like the "ballet" of dance. 

Ballet for dancers IS the foundation of dance.  Meaning, building on ballet technique enables dancers to dance every other style with better form.

Why is Pilates Fusion the "ballet" of fitness?

Because the primary focus of Pilates Fusion is to build and strengthen your "power house", commonly known as your "core", the result is a flatter belly and a whittled waist. 

Check Out 5 other Awesome Benefits of Pilates Fusion:

  1. IMPROVES FLEXIBILITY: When you practice Pilates Fusion regularly, you will increase your flexibility, develop your range of motion and will improve your performance in the other classes.
  2. INCREASES MUSCLE STRENGTH & TONE:  Your abs, back, hips and glutes remain contracted throughout the class....
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Set Timely Goals for the Best Weight Loss Transformation

weight lose Jan 13, 2017

 Hey there!

So we have been sharing the Secret to S.M.A.R.T Goals: How to crush your New Year’s Resolution to lose weight.





And today, we’re going to cover how to set “TIMELY” goals.

Your goal should be realistic and you should set a specific timeframe because if it’s too wishy washy, you’re never really going to get there.  

So, like any other goal whether it’s finishing school or aiming for a raise, you should set a Timely goal.

Specifically, with our 6 Week Transformation Challenge we help you set timely goals using 5 tools.

#1.)  Before/After pictures, Girth & Body Fat Measurements

This is our starting point.  If you don’t know where you are beginning how can you know what you’ve accomplished at the end?  By looking at Before shots and knowing our body fat percentage and where our member wants to lose inches, we can set timely goals. 


#2.) ...

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Weight Loss Motivation to Help set Realistic Goals

Hey guys!

We have been talking about the SECRET to S.M.A.R.T Goals and how successfully achieve and CRUSH your New Year’s Resolution to lose weight, get fit and get healthy!

And we’ve shared the acronym S.M.A.R.T, Specific, Measurable, Attainable, and today we’re going to cover how to set Realistic Goals.

So the tendency is, January 1st rolls around and the number one new year’s resolution is to lose weight.

I know there are good intentions…you know…

...first week of January you join a gym…

….you try a hard core diet…

…you workout diligently for 2 weeks

and then you hop on the scale and the weight you have lost is not what you had hoped for and you GIVE UP!

This is what we mean by “REALISTIC”. 

And ultimately it boils down to your will power.

It’s tough, we know you have good intentions but if you’re not following a specific program tailored to your needs, if you don’t have any...

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Exercise to Lose Weight Fast with Nutrition 101 and Mindset Motivation


Hey there!

We have been sharing The Secret to S.M.A.R.T Goals: How to Crush your New Year’s Resolution to lose weight!

We covered how to set Specific goals and we went over how to create Measurable goals. 

Today is A for Attainable.

How to set goals that are attainable.  

And what we mean by attainable is when we have those New Year’s Resolution Goals, are they attainable?

Are you setting yourself up for success?

Because the tendency is, January 1st rolls around we make the New Year’s Resolution, “THIS IS THE YEAR…I’m going to lose 20 pounds…I’m going to get fit!”

We then jump the gun, we join a gym, we start working out “gung ho” and there’s a few things that tend to happen…

 ...you go nuts with the workouts with no real direction or program
you feel sore and because you feel sore, you think you must be doing something wrong!

Next thing you know you skip the gym one day, and it...

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Lose weight fast with SMART Goals: How to Set Measurable Goals

weight lose Jan 10, 2017



In our last blog, we covered S for Specific: being extremely specific with your weight loss goals, digging deep into your 10 Deep Why, and tailoring it down to keep you going straight to the gym! 

Your S.M.A.R.T. Goals are always:

- Specific

- Measurable

- Attainable

- Realistic

- Timely

We're going to jump right into the second secret for achieving your weight loss goals this New Year, which is…

M stands for Measurable

Now, when January rolls around, most people are like, “Okay, I'm going to lose weight. I am going to get fit and healthy.” So you get a gym membership, and the first week you do an hour on the treadmill, or an hour on these machines that you have no idea how to use (but you use anyway because you’re unstoppable). And maybe you do an hour class.

But if you're left to your own accord, you're not following any particular structure. The first week you’re gung ho, the second week you’re good, and by the...

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New Year's Resolution: How to Use SMART Goals to Lose Weight

weight lose Jan 08, 2017


Hey hey hey hey! It’s Soulfood Sunday!

I don’t know if you’ve ever heard of S.M.A.R.T. goals, but in the fitness world, they’re goals that are:

- Specific

- Measurable

- Attainable

- Realistic

- Timely

Today is actually the very first day that we’re going to break down the secret to S.M.A.R.T. goals, and we're going to start with…

S stands for Specific

Come January, we’re guaranteed to have new members inquiring about our weight loss programs, or about our 6 week transformation program. Now I know when the New Year’s Resolutioners come around, most people are like “I want to lose weight. I want to get fit.” That's great!

But we need to be even more specific! We really need to tailor and be super specific with what their goals are. And we have a process that we use, especially in our 6 week transformation program, called our 10 Deep Why.

Your goal was not specific enough! It wasn't deep enough! The purpose of the 10...

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