New Ignite videos are available for this week. Be sure to check out this workout designed to not only fire up your metabolism but also for the aging adult. Yes, I said the dreaded word ... aging. These workouts are designed to build muscle without spiking cortisol levels. To actually balance your hormones with long slow lifts, focusing on compressing your bones while adding muscle to your frame. IGNITE ='s longevity. Enjoy this week's workouts.
I'm kicking off a ReSET nutrition challenge - this is not a diet, but instead a system to create a sustainable way to eat healthy, nutrient dense food while still loving your life.We need to change our relationship with food. Food nourishes us and heals us but our fast paced lives and easy access to premade, highly processed foods mean we sacrifice quality/health for ease.The ReSET program is about creating positive relationships with food by showing you how to change the composition of your plate, what's on your plate and how to change your behaviour so instead of grabbing take out, you grab the food you made before you leave the house.What can you expect?guidelines and visual aids on what your plates should look likefood charts highlighting what I call 3X foods, foods packed with nutritiontrackers to help keep you stay motivateddaily videos to help guide your choiceselimination of certain food and drinks to help focus on rebuilding a positive relationship with food while seeing if certain foods may be sabotaging your best intentions by causing bloating, water retention, heightened cravings, hormone disruption, etc. Reintroduction of some foods and drinks after challenge is completedaily posts with recipes and tips to help the new behaviours stick on the TriFIT Get Social PageWhat this isn't...There are no premade meal plans because we all have different tastes and preference. Instead I provide guidelines that fit your exisiting dietThere is no calorie counting or carb countingChoose your focus:For Weight Loss Prioritise in order:ProteinVeggies (colourful veggies grown above ground)Water - no alcohol or caffieneHealthy FatsAlternate grains with small portion size (quinoa, farro, kamut, brown rice, etc)Fruit (low fructose fruits like berries)To improve Gut Health:Veggies (dark leafy greens, veggies rich in vitamin C and K)Healthy Fats (seeds, nuts)Protein (beans and seafood)Alternate grains (quinoa, farro, kamut, brown rice, etc)Water - no alcoholFruit (low fructose fruits like berries)To improve immune system/ overall health:Veggies (eat the rainbow)Protein (well sourced protetin, beans and seafood with high vitamin D & zinc)WaterFruit (eat the rainbow)Healthy FatsAlternate grains (quinoa, farro, kamut, brown rice, etc)The ReSET program is available on the website. It includes:a lengthy list and categories of foods to help you maximize your nutritiona workbook explaining the reasons for the choices and nutrition 101, plus my philosophy towards nutritiondaily coaching videos 3-5 mins in lengthWHY we need to eliminate certain food and drinksFAQ:Can you do this challenge without the ReSET program?Yes, but you get more knowledge, tools and support using the program. You do need to be a Get TriFIT member either by purchasing ReSET or having a subscriptionI already bought ReSET. Do I need to buy it again?No, once you bought ReSET you own it for life. The purpose of ReSET is to keep reusing the process until you find the right habits to maintain your nutrition choices. If you are an ALL ACCESS MEMBER (previously Dive Deep) or a Personal Training Client (One on One Coaching) you have full access to ReSETWhat is the cost of ReSET?ReSET is a one time cost of $20 CADEach Day, starting Monday January 9th, I post a tip, recipe and video to the Get Social Page to help you and inspire you over the next 28 days. Track your progress and comment on the daily posts to stay accountable. Celebrate your success and share your struggles. The page is completely private and only TriFIT members can see/respond to your post.Accountability ...Use the Get Social posts to stay accountableEmail me (amy@gettrifit.com) as you need for helpSubmit your tracker each week by email to amy@gettrifit.com. Please note this is about a perfectly checked tracker but instead identity what your are focusing on and do your best to check the priority groups. Or choose one habit (like more veggies or more protein). I want to support your choices not stress you about what you are not achieving.Habits are about long term, so please remember this is not about perfection but a starting place to making better food choices you can sustain.Now who is ready to ReSET their Nutrition? ~ Comment below
We are so excited to Get Social! Where we connect in an authentic, kind way to inspire and lift one another up! Feel free to share your stories, journey, questions, success and more by hitting “+ Post” in the top right corner.
June 24
Walking Just Got Sexy. And Science Says It Could Save Your Life.
Hey,
A huge global study just dropped the truth: You don’t need 10,000 steps a day to boost your health. Just 8,000 steps a day can lower your risk of dying — from anything.
🧬 Meta-analysis of 15 international studies (47,000+ people)
🏃♀️ 8,000 steps a day = lower risk of all-cause mortality
⛰️ Benefit plateaus around 9,000–10,000 steps
💥 You can break it up into short walks all day long
Translation: You don’t need hours. You need intention. And you can sneak this into even the busiest day.
💡 How to Reach 8,000 Steps (Without Losing Your Mind)
Time of Day Activity Steps Est. Morning15-min walk~1,500 steps Mid-Morning10-min break walk~1,000 steps Lunch20-min walk~2,000 steps Afternoon10-min movement break~1,000 steps Evening15-20-min walk~2,000–2,500 steps
Daily Total: 8,000–10,000 steps. Done. Without chaos. Without guilt. Just you. Choosing you.
📥 Download Your Weekly Walking Tracker
Because checking boxes feels so satisfying…
I made you this beautiful one-page tracker to keep you motivated and on track.
Every step counts. Every day matters.
This is how we Get TriFIT — one confident, powerful walk at a time.
With you every step,
Amy 💜
Your coach in strong, science-based, zero-BS fitness that you can do no matter how busy life gets
in 🔶 general
July 30, 2024
Check out my latest article on how to fight aging.
https://www.brainzmagazine.com/post/the-4-pillars-to-defying-aging
May 27, 2024
Happy Monday! IGNITE 1 is reloading as it didn't upload properly. It will be available by 7am today.
February 01, 2024
To all challengers,
This week there were a few glitches from the Get Started Coaching call to the coding in the emails. Sorry for the mistakes regarding links. If you have any concerns please email me at amy@gettrifit.com
~ Amy
in 🔶 general
January 24, 2024
• Edited (Jan 24, 2024)
Check out this recipe
A community member shared this recipe with me. High protein and yummy.
in 🔶 general
December 17, 2023
This week's IGNITE workouts are up and ready for you to HIIT Play. Last week focusing on core stability.
You will notice there are 6 IGNITE videos this week. 3 are currently locked and will UNLOCK on Christmas day. You're welcome. 😉
More changes are coming to the workout library over the next few weeks. I am reorganizing the programs or collections by experience: beginner, intermediate, advanced, all levels, etc.
If you have any questions or concerns email amy@gettrifit.com
in 🔶 general
December 15, 2023
I've been keeping a secret ...
2 months ago I was asked to become a monthly contributor to a digital magazine based in Sweden with a global reach of 1.2 million people. To say this is a change for me is an understatement.
Today my first article is published. "Unlock Your Fitness Potential: 7 Key Attributes of a Workout Program." Please take a moment to read the article and share it with your friends and family. There is someone you know looking for the right message to resonate with them to give them the courage to take action.
You will also note TriFIT is built on these principles. 😉