Lil Miss Fitness Freak

"And though she be but little, she is fierce"

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One Week Down And I’m Hooked

My friends,

I have officially finished my first week in placement and I knew I would look forward to my clinical placement for a reason…


But before I get into all that…

Before my placement began this past Tuesday, I dragged my bf to the KW Pet Expo in Kitchener and got to pet all the doggies and even see a kangaroo!


Hi Buddy!

Now I’m always stuck between not liking the fact that this guy is in a cage and enjoying the ability to see them up close and personal but I kind of always feel selfish for not being 100% opposed to the whole thing. I have this same moral dilemma with the zoo. They don’t deserve to be in that little cage, but I have to be honest when I say I was super happy to see this guy.


What I can say is that I do not agree with this..


No. I don’t care if the dye is not harmful to the dog, you don’t do that. They are not a play toy. They are a living creature and I’m sure that is not something a dog would really want.

Do you believe in changing the colour of a dogs hair?ย 

Anyways, so onto placement..

What a busy week BUT I literally enjoyed every second of it, well maybe except for the need to fill up Dori more than I would have liked because the gas companies are trying to kill us all.


Like actually though…My thumb will be sticking out the next time I have to fill up.


Let break down my days into nice easy bullets of fun


  • Did my first chart note. Apparently I’m a fast charter, which is good because all you hear is dietitians talking about how they are always getting behind on their charting
  • Got to sit in with my first client and my supervisor called me the “expert.” She was an IBS client and I swear she turned to me half of the times. Makes me feel all good about myself.
  • Amy (my supervisor) challenged me on a number of questions related to Diabetes so I got to do lots of research and learn a few things
    • Did you know that smoking with diabetes increases your risk of having to have a limb amputated? Due to already having vascular and circulatory issues, the ‘diabetic foot’ is already prominent. Add smoking to that equation and you create a hypoxic (little to no oxygen) environment that doesn’t allow for healing.
  • Got my calendar for all of the things we will be doing. So many things to attend and learn from
  • Was able to listen to a client phone call
  • Got my research project
    • The various recent diets and how they impact type 1 diabetes


  • Keto presentation at another FHT!! Blog post to come but OMG this was such a good lecture. Was mostly about it’s applicability in the paediatric epilepsy population but she (the presenter, expert on the topic) discussed all of the risks and cautioned about it’s use in various other clinical applications and advised against the use of a traditional keto diet for weight loss purposes. Gets my mind going.


  • More charting…
  • Helped run theย Craving Change class that ran from 5:30-7:30. This is a class for people who struggle with their eating and trying to use a form of CBT-like therapy to understand their thought and emotion patterns and how that relates to their eating. This week we discussed WHY we eat, whether these are stomach, mouth or mind reasons and discovered that most of the time, we are eating for something emotional.
    • I also had to be prepared to brief a client on the previous class (which I didn’t attend either as I wasn’t there yet) because she missed it before that class began.

Thursday (Busiest day!)

  • 9am Diabetes Network committee meeting at a hospital. I was a bit lost as I have no idea what the committee was talking about and what they were currently working on, but hey, I got to listen to their challenges and brainstorming
  • 11:30 Lunch-and-learn about new insulin pump technology. This was basically half me stuffing a pin cushion with various pumps…


…and half telling them the event of my jaw injury because I wasn’t eating their lunch… #StillOnBabyFood

  • 3-5 was theย Intro To Diabetes group, which was educating individuals who were newly diagnosed (although some didn’t know of their diagnosis…yikes!) on the basics of diabetes and nutrition related to the condition.
    • I learned that many people don’t know that eggs DONT belong in the dairy family
  • 6:30-7:30 I helped run theย Healthy You class, which focused on teaching about healthier eating patterns, whether that relates to understanding portion sizes, making substations and helping with healthy and sustainable weight loss if that was a goal.
    • I’m supposed to teach the class by myself next week…0_0
  • Before that I got pulled into another client education session with the FHT Diabetes Educator. This was cool because I got to hear another professional’s counselling style and how she dealt with a client who was originally against making changes.
  • Finally I was asked to run MY OWN lunch-and-learn on sports nutrition for a table full of dietitians from surrounding FHT’s so they can be educated on what to do with their clients. I was so honoured (hello it’s my third day) but slightly terrified at the same time. I know I can do it but my mind is swirling with how to present this thing…and it’s my third day!


  • This is my research day. I can work from home but it’s doing my research project.

Overall, it was a great start to this placement. I enjoyed every moment of it and my supervisor, Amy, is amazing. I feel like she really believes and has a lot of confidence in me and my abilities and that’s really amazing to feel, especially so early on.

I have found my happy place guys. I’m a born counsellor and this is where I need to be.

Was there a time that something you were doing just ‘clicked,’ like you knew that this is really what you wanted to do? Yup, that was me this week.

Have a great Mothers Day weekend my friends, I took my Mom to the Butterfly conservatory today and it was tons of fun. Hope you have something fun planned with your loved ones!


Sweat Sesh Changes And Fitness Friday #9

Hey Friends!

LATE as per usual but hey, better late than never I always say ๐Ÿ˜‰ hahah. So it’s been quite a while since I have done one of these posts but I’m going to jump in this week due to a recent request I got from a lovely follower of mine :-D. Sorry it took me FOREVER to write this but Kayla, if you are reading this post, it’s dedicated to you! ๐Ÿ˜€ As always, don’t forget to check out the page of the wonderful Lindsay over at The Lean Green Bean for some more great workout inspiration.

Fitness Friday LogoBefore I show you how I sweat it out this week I wanted to share a few updates and current goals:

  • UPDATE 1: My workouts were getting waaaaayyyy too long, like I’m talking 2-2.5 hours of pure weight training. Now, don’t get me wrong, I love the gym and could be there all day but after continuing to deal with some not so fun body (digestive, sleepiness, not gaining weight) issues lately I have determined that it may be my hormones that are out of whack. Specifically, I went to chat with the Director of Fitness at my current gym (at McMaster), who would have been my boss if he was staying for the next year (sadface), and he mentioned to me that I was borderline overtraining/over exhausting my body and that one potential contributing factor to my inability to put on weight is probably due to my cortisol levels and other stress hormones being way too high. His suggestion…Cut down that time woman! So, cutting I have been doing and I have to say that I have been pretty successful at making it through my routinesin my allotted time goal (1.5 hours or less). The way I see it right now is that I’m challenging myself to finish with a better and better time.
  • UPDATE 2: Still continuing to increase my nutrition calorie wise but I also started to feel as though that was not enough…it was time to take a hard look at my macro distribution as well. At this point I felt it was necessary to get some further assistance and went to see a wonderful RD, Gabrielle, who works with a friend of mine and my Dad’s, Mike. Mike is a trainer, professional bodybuilder (he has won many a trophies for competitions, including one he recently did last week!) and gym owner. I first spoke with him of my concerns and despite not being able to meet and chat with him yet for an assessment and checkup on my workouts, he set Gabrielle and myself up and we ended up meeting last week for my first nutrition assessment. We chatted about some important changes that I would have to make in order to this lil body to gain some lean mass. Yes, I said it, I HAVE to, at this point, gain some mass but I’m hoping to do it in such a way that I stay as ‘ripped’ as possible. Does that sound bad? This last piece is why I wanted to chat with a dietician that worked in the fitness industry rather than an everyday RD. Sooo. what changes would have to come about??
    1. The big one is that the proportion of my calories from carbs will go up, while those from protein would go down. WHY?ย The main answer is that I was taking in too much protein (180g/day for my body weight) and too little carbs for any gains to occur. Although I know (from strength gains in the gym) that my body LERVES carbs, I’m not really a huge fan of having a lot of them in my diet (oatmeal and sweet potatoes/squash are exceptions of course!). Yeah I’m a weird one. I just never have liked how heavy they feel and how much water they hold onto. Despite this negative aspect, like I mentioned, I have always had major boosts in the gym when I have increased carbs (doesn’t everyone?) and a lil bit more energy to keep me powering through my tough sessions. Furthermore, I have noticed on my restdays, when my fats are at their highest and carbs at their lowest (30C/40P/30F split), which is still not a traditional low carb day (can you believe some people have less than 50g of carbs per day on a competition diet?!?! CRAZY!), I look flat in terms of my muscle tone, despite feeling tighter, and I also tend to get hungrier throughout the day. What I also don’t like is that feeling of being a lil bit foggy mentally despite still having plenty of carbs during the day.ย  EVEN FURTHER my digestion went nuts a lil while ago and everyone thinks it’s because of my current macro split being a lil off…So with that all said, remember it’s always a learning curve and although higher fat/protein and low carbs work for some people (any keto or paleo followers out there?), apparently it just doesn’t work for me. I suppose I will just have to get over the slightly greater amount of liquids that I store on my lil body with the carb increase. :-/
    2. Water, water, water! This has always been a problem for me as I tend to feel nauseous with drinkin a lot of water at a time. I’m also one of those people who generally forgets to drink water, leaving my poor protein heavy body thoroughly dehydrated. This was a completely plausible contributing factor for my recent digestion issues as once I really honed in on taking my water bottle everywhere with me, I started to feel a lil bit better. So the first step is to track how much I actually take in, then slowly increase it to a normal and healthy amount.
    3. Possibly talk to a friend of Gabrielle (therapist) about my anxiety. I tend to hold a lot of my stress in, but recently it has been wearing me down and it’s taking it’s toll. Working two jobs with lil to no time for myself OR ANDRE (big problem) leaves a very tired and cranky Lil Miss Fitness Freak. Although the transition to two jobs is still fairly new, I do think it’s important that I learn better stress coping skills.

For my last update…and on a more positive note

  • UPDATE 3: I PASSED MY PT CERTIFICATION EXAM! 93%! AND I passed my PRACTICAL too! Woooo…. ๐Ÿ˜€ Now onto the real learning with actual clients… In fact, I actually had my first one yesterday morning. How did it go you ask? Well, although I think it could have gone better (Do I really sound like that when I’m explaining something?), she was quite happy with the session so I suppose that’s all that matters right? You are your own worst critic and now that the first session is done, I can simply improve from here.

OKAAAYY so that was a story and a half… sorry. Now that you are all updated on my crazy busy and changing life, lets move onto the focus on this post…FITNESS STUFF ๐Ÿ˜€ So instead of doing them all like I used to (cue 3 hours to write a blog post) I will share a few of my favs this week. One other new thing is that I have chosen not to share the weights that I personally use as I have come to the realization that my weights really mean nothing to someone who is simply looking for some workout inspiration. Experiment and find what weights challenge your own body instead of looking at what I lift.

Okay here they are, I picked three for this week as my post is already super long. I also jotted a few things about each, again to keep it short.


  • Guess who finally is pushin 40’s on her own for flat bench. 5 reps this week WWOOOO must be those carbs ๐Ÿ˜‰
  • Still working on getting those deadlifts to the big girls bars…if I can ever figure out a way to hold the bar without it slippin. I’m at the max small bar right now (75lbs) and it is definitely too light, hence the higher reps. Any suggestions for people with small hands?? Oh, and yes I have tried straps, still slips…


  • Ahhhh pushing my own weight plus some for bench dips (two benches, feet on bench, not on floor!). 110lbs on my lap friends! Oh hey there :-D…oh and my tris always die after this 5×5 round as I end it off with a burnout dropset with 45lbs. Cue me falling off the bench every time. On the note of dips, I really wish my gym had dip bars that I could use. Sigh, the ones at my gym are angled outwards and even at the smallest point, it’s too wide and hurts my shoulders. Little people problems.
  • I found a cool new oblique exercise for ya! I call them oblique mountain climbers. Basically you just do normal mountains climbers but instead of bringing your knees to your chest, you are bend your knees and your legs come out to the sides and move up towards your ribs . Does that make sense? I threw in a picture of what I mean, kinda (the picture is of a spider pushup, which are still awesome btw, but the positioning of the legs is what I’m getting at). So picture this leg movement (continuously switching sides), with your feet on a bench and your hands on a bosu ball (or you could a regular ball with your elbows on the ball). Go for as long as you can ensuring that you are really bringing those knees close to the body to contract those obliques. This exercise really gives a nice burn on your sides especially when you have a 10lb plate on your back! ๐Ÿ˜€ I do mine for 1 minute.

  • I decided to do weightless chin ups this week to see how far I have come and wow 50 reps I did! Super proud of myself! Those weighted ones are really helping me to increase my strength. Hint hint, if you have ever plateaued in an exercise such as dips, chins, pullups, try adding some weight! BIG NOTE when I say plateaued I mean that you can do 10+ reps with proper form and are looking to push those boundaries. When you add the weight, yes your reps will decrease, but it will be challenging your muscles more and thus, when you go to do them without the weight again the next time, it should help you push past your previous rep range.

IMG_2402Oh how I love leg day (partial sarcasm there…). You see I basically murder my legs on this day because I’m super competitive with myself. I walk in knowing it’s gunna be tough despite only having a rough idea what I’m planning on doing that day. I don’t know what it is about legs that makes me go crazy, but I always leave the gym with a slight zombie face goin on because I have just completely drained myself. For this reason, my high carb day always falls on leg days because without the lil extra boost, that zombie face would remain on my face allll day..not to mention I’m a bottomless pit all day. EAT ALL THE THINGS!

  • My walking lunges are up to two 55lb dumbbells on my shoulders now! That’s 110 lbs on this lil 5’0 frame WOOT. Oh and because my spotter pushed me to do a set of 8 (per leg) last week, I decided that ALL of my sets with the 55’s would have to reach 8 reps…yeah that’s 4 sets of 8 (as I warm up with 50’s for my first working set). That competitive voice is strong I tell you, must be better and better.
  • I’m trying to do different squat variations every time I go rather than just doing your standard full squat. This week was wide stance, toes pointed outwards for the adductors to be hit a lil more (inner thighs). I have also done close feet and still need to test my skills at front squats. I have yet to try the last variation there because I’m a lil nervous about those. I think the fear stems from the fact that the barbell is in front and I feel like either it will slip or I won’t have to upper body strength to keep the bar in place. Thoughts?
  • My legs are sore for 2-3 days following every workout so I’m thinking that sooner than later I will need to invest in my own personal foam roller so that I can work out some kinks at home and not just after my workout.

Alrighty, that’s all I’ve got left in me for this post. Tell me, what do you like about these posts? What do you want to see more of? Do you like if I include random new exercises?

Clocking out for some Entourage re-runs with my babe and my nightly snacky.

Have a great night all,


Never let the weights intimidate you….even if they are bigger than you.