Why We Have A Scholarship

High school was terrible, can’t understate that. I didn’t realize I needed glasses until I was out of school, somy marks weren’t that great. After high school, I did a little upgrading to bump them up.

After toiling around as a real estate agent, an up and coming 5+ year employee at SportChek, and one year of the bachelor of education program, I decided training was the area I wanted to peruse. However, my high school marks weren’t the best. Specifically, biology.

Now, I took Science 10 twice, and I failed the biology part, twice. I loved chemistry and physics, but biology I just couldn’t grasp. So, in 2004, I applied to the NAIT PFT Program. Waiting, waiting, waiting and I hadn’t heard a positive or negative back from them. My online profile just said pending. So, I decided to call and see what was up.

If I’m not mistaken, John was the program head at that time. It was very competitive to get into the Personal Fitness Trainer Program. He explained to me that it just didn’t look like I had the marks. Specifically, that biology mark was really a black stain. Who knew you needed biology? Ugh.

So I made him a promise. If I don’t pull my weight, kick me out. If I don’t get at least Honor Roll when I’m there, boot me. I had to beg and plead over the phone with him. He finally gave in and let me into the program.

2 years later, I graduated with Honors from the program. During the first year, I actually made the Dean’s List. The second year, I wasn’t far under. I spent 120+ hours at my practicum in year 2, when I only needed to spend 60. My practicum was at a high school in St. Albert. I felt since NAIT gave me a chance, the least I could do was offer my services as much as I could back to someone else during my time there.

A few years after starting Iron Fit, I decided it was time to give back more to the program that helped me achieve a great career. I setup the $500, Iron Fit Personal Training Scholarship, which is awarded yearly to a first year PFT student. Marks are one part of achieving the scholarship, but so is completing volunteer work.

If someone at NAIT hadn’t given me the chance to prove myself, I wouldn’t be where I am today. 13 years in the industry, and in the 10th year of Iron Fit Personal Training. If we can give even one person at NAIT the chance with the $500 scholarship, it’s money well spent.


Personal Fitness Trainer / Owner

Iron Fit Personal Training

(780) 718-4805


Shawna – On My Weigh – Tips Needed!!!

***Shawna is a client of our ours, that’s willing to share her weight loss journey bi weekly. She’s a mother, wife and works a full time job. All of her comments are in her own words, unedited. Please contact us to start your journey, info@ironfit.ca, 7807184805***

Hello my readers. My apologies for the late blog this week. I was certain I had another week to go. But my how time flies. I wasn’t going to post a blog this week at all, once it was determined that I’m due to write one. You see, I’m feeling a bit like a fraud lately. I am truly struggling, mentally. And as much as my ever so patient personal trainer keeps trying to encourage me to get myself out of this mental block, I just can’t seem to.  Did I go too strong in the beginning, causing my mind to feel overwhelmed when my weightloss slowed down?  I don’t know. I’m not an expert. All I know is, if I don’t get out of this funk, butt-quick, I’m going to end up at rock bottom again. And I sure as shit don’t want to be in THAT place again!!!

I have been keeping up with my once a week training sessions. Still can’t get back to twice a week. There are too many other financial obligations going on in my household at the moment that have to take priority. I’ve also started back to walking around my neighbourhood. While it’s not gung-ho like it was back in January, it’s a start. And it works with my schedule and we all know that with life and work, it can be challenging getting other stuff scheduled in.

I don’t remember if I mentioned that I rejoined weight watchers. I’m still doing that, and I have a great accountability partner who I text throughout the week. She helps me stay on my meal plan at least!!  I haven’t been losing much. Maybe a pound over the whole summer. But I’m not gaining either. So I’m hoping that now that I’m back doing some walking (and I’m not strolling…I’m actually doing a brisk pace), that my numbers will start going down again.

I also have one more piece of motivation. I joined an adult beginner tap class this year. It starts next week. And I believe it’s either December or January when we start getting measured for our costumes for competition and recital. So once that happens, I most definitely won’t want to gain. How embarrassing would THAT be?!??

Anyway I really have nothing new to report and I guess I better get my act together because you guys are going to start getting bored with me.

Until next time,

Stay healthy

Shawna – On My Weigh – 1/2 Triathlon Completed!!!

***Shawna is a client of our ours, that’s willing to share her weight loss journey bi weekly. She’s a mother, wife and works a full time job. All of her comments are in her own words, unedited. Please contact us to start your journey, info@ironfit.ca, 7807184805***

So what shall I talk about?  Oh I know…my triathlon.

Sunday, August 12 started off at 2 in the morning when my mind decided it didn’t want to sleep. I laid there tossing and turning and just couldn’t fall asleep. Not sure if I was anxious or what. But it’s not like it was my first triathlon. So who knows why I couldn’t fall asleep. I tried everything. I looked at my phone at 3:38 AM when I finally fell asleep. But then awake time was at 4:15. This wasn’t going to be good.

After packing the car and having our customary breakfast at Denny’s we headed to the race.

Rain was in the forecast. 90% chance of rain. After it had been hot and dry out all week. Ugh. And it was a bit on the chilly side. Only 10 degrees and windy. And when you’re coming out of a pool all wet, 10 degrees isn’t very nice out. Ah well. At least it wasn’t stupid hot out.

So we got our daughter to join this year. She did the try-it distances with me while her dad did the full sprint distances.

So on the pool deck we all get assigned our lanes and it turned out that my daughter (Sydney) and I were in the same lane. And we were the ONLY ones in our lane. This try-it wasn’t overly packed. Plus I think the weather scared everyone away. Lol. Anyway so once we were assigned our lanes, we were told to let the faster swimmer go first so Sydney decided I was likely faster so I went first. I was t even half way down the lane when she over took me. And I couldn’t catch up. Lol. But I found a rhythm and stuck to it.  I feel like I did pretty good.

Transition time…usually I just go onto my bike in just my bathing suit. Have you ever tried to put on pants while still wet??  Lol. So normally I bike in just my bathing suit then put my pants on after the bike. But because it was kinda chilly I just said hell with it and put my pants on now. Yup it went about as well as I expected lololol. So away I went on the bike. It was really tough. The triathlon is in St. Albert and we have to do a huuuuuuge hill. And it killed me. But I did it. And I didn’t stop mid-climb this year like I have in the past. Yay me!!!  Again, I felt pretty good about my time.

Final transition…I had to take my sneakers off to put my socks on just to put my sneakers back on in hind sight, I really didn’t save any time by doing it this way. Ah well. Every race I learn something new lol. So away I went on my run. I walked pretty much the first 2 kilometres. The last half to one kilometre is when I increases my pace by a lot and gave it all that I had. I wanted to finish strong. And I feel like I did. Only time will tell.

So results time…

250 metre swim – 9:12

10 K bike – 32:33

2.5 k run – 30:22

Total time – 1:12:08

I beat my last year’s total time by almost 2 minutes!!!!  I was slower on the swim this year. But I was faster on the bike AND run. I came in 16th out of 19th. So I beat 3 people!!!!!  Woot. Was it the fact that I weigh less?  I don’t know. I do know that the bike felt stronger. So that’s a great start.

I’ve already started training for my first triathlon for next year. My goal next year at the Coronation triathlon is to do the full distances. Those are 1000 metres in the pool, over 20k on the bike (I forgot how much) and an 8K run. So I have my work cut out for me but I know if I discipline myself to stick with it, I can make the impossible…possible.

Until next time…stay healthy.

Interval Confusion

Interval training may actually be harming your workout rather than helping it. Whaaaaaat, you say? It’s true, and you may not even realize it.

It’s one of the most consistent fitness trends, interval training. It’s working for a specific amount of time, and then going slower for a set amount of time. You then repeat that pattern until the end of your workout time.fir example, you go 30 seconds hard at a 9.0 M.P.H. speed, then 30 seconds slower at a 5.0 M.P.H. speed.

This form of training allows you to go harder than you’re able to sustain if you were to go at a steady speed. With a goal of burning more calories, and hitting different energy systems during your workout. As well all know, you need to change it up here and there during your workouts.

However, you may think you’re doing good, but you may actually be working less hard than a consistent speed workout.

You need to watch your interval timings, and do your math. Ugh, you’ve got to do math. I know, I know. But it’s worth it in the end, and it’s simple math. 

Let’s take a 30 second hard, 90 second rest interval example. Take 2 minutes per set, and you do 15 round of it, for a total of 30 minutes. If you do the math, you’re only going hard for 7.5 minutes of the 30. 7.5 minutes!!! That’s only 25% of the time, the other 75% of the time you’re going at a slower speed than you’d regularly go.

Now, if you’re going for race training, or just overall fitness improvement, this may be ok. However, if weight loss is your goal, this may not be your best method of training.

If you went in and said, “I did 7.5 minutes of cardio, I’m done”, would you expect to see any results? Likely not, but maybe. But you want to set yourself up for success. You want to avoid frustration at the gym, as frustration may lead to giving up. And we don’t want that to happen.

So if you’re going to do interval training, try to keep those intervals at, at least 1:1 ratio, or even a 1:2 ratio. Any more than that, and you may not be getting the full results that you are looking for.

Heat Wave Hydration

Heat Wave Hydration

It’s been a scorching summer out here in Edmonton and the surrounding area. It seems like there are way more of the 25 + degree days this summer. We are outside enjoying the weather a ton, but we need to stay hydrated to stay safe. Just wearing a hat and sunscreen is not enough, you need to keep your body stored. And it’s not as hard as you think it is.

If you’re drinking when you’re thirsty, it’s already too late! When you start to crave water, that means you’ve started on your path to dehydration.

Our bodies are made up of 55-75% water, and it acts as a cooling system for our body. Think of it as the AC unit for your body, helping control your temperature through your sweat. When we turn on any AC unit when we are hot, we instantly feel gratification. Think of that happening inside your body. The most important thing you deal with every, single, day.

It’s starting to become a tricky thing to realize how much water we need in a day. There’s so much confusing information out there, so you need to try and make it as simple as you can. Try to start out with the standard 8 glasses of water a day. Those are 8, 8 ounce glasses. What the heck is an 8 ounce glass?!? That’s definitely confusing. But you can try to stick with your standard drinking glass, to help you get started.

Don’t let yourself get to the point of having the shakes, feeling light headed or dizzy. Drink up, drink lots during this wave.

Shawna – On My Weigh – Is This Worth It?

***Shawna is a client of our ours, that’s willing to share her weight loss journey bi weekly. She’s a mother, wife and works a full time job. All of her comments are in her own words, unedited. Please contact us to start your journey, info@ironfit.ca, 7807184805***

I’m not even sure what to talk about this week. I’ve crawled under some kind of emotional rock and can’t seem to get myself back out. I do my one work out a week with my personal trainer and I do 1 or 2 cardio workouts at home. Sometimes on my treadmill. Sometimes I run outside in my neighbourhood. There is a loop I like to run that equals approximately 2 km. Maybe a bit less. I just don’t understand it. Because I was going so strong between January and May. I wish I could make other people understand that I’m not making these excuses just for the fun of it. I truly do feel like my head is just in some weird place right now. I feel the way I did way back when my depression was at a low. And while I haven’t hit that horrible bottom that I reached back then, I just feel…well like I’ve lost my mojo.

I made a comment to my trainer the other day that it did truly feel good to be at the gym. I even showed up with a migraine that I had woken up with instead of cancelling on him.  So it’s not like I WANT to slack (for lack of a better word). This isn’t an easy journey for me. I have a lot of emotional struggles I deal with on a daily basis. And yes, my workouts suffer. I guess I’m that “all or nothing” person. I don’t drag my ass to the gym because I would rather go home than have a mediocre workout. I know. I know. Shawna you’re falling back into your old self where you made excuses. And while I do know this, I still don’t do anything to stop the cycle.

My next triathlon is August 12. And while I know it’s my own fault that I’m not at the mini goal we set for me, I still am 20 pounds lighter than I was last year.  That’s still gotta count for something, no?

And I know I can’t be the only person in this world who has had depression and couldn’t find the motivation to do what she knows needs to be done. And I know that working out is suppose to help with depression…according to stuff I read. I know all of this. It’s just getting my ass into gear. How badly do I want to lose this weight and be healthy?  I just have to keep asking myself this question to hopefully remotivate me.

I apologize to everyone who is likely looking forward to happy, successful blogs. I feel like I’ve not only let myself down, but that I’ve also let you all down with my last few blogs. And I’m hoping that by continuing this blog, it’ll help me get back into it…because next blog in two weeks I really don’t want to talk about more failures again. So yes, I’ll keep at this blog in the hopes that my emotional mind will kick my ass into gear by reminding myself that I have others who I now have to report to.

Thank you for having patience with me while I work through some crap. And thank you for continuing to read my blogs. It does mean a lot to me.

Until next time…I’ll keep you all inside my head as my cheerleaders 🙂 And if anyone has any advice or kind words on how the heck to get over this emotional bump, please feel free to share!


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