February 2021 Newsletter

Client Success: Kay’s Story

By: Yujin Yang

Before I met Kay, she was dealing with lower back pain and struggled with finding an exercise program that suited her needs. She had some experience in the gym, but most of it was just simple resistance training and cardio work. Kay was wary of lifting weights because of her past experience with back pain and was afraid of further injuring herself. She ended up avoiding it all together, particularly lower body exercises, but soon realized that she wasn’t getting any closer to her goals with the path she was going on.

Kay’s top three goals were to train safely and remain injury free, to fit into some of her old clothes she used to love, and to gain overall strength and function. Over the course of the past four months, Kay and I have been working together towards these goals. We have already reached a number of milestones in her fitness journey and she continues to crush it in and outside of the gym!

We started off with a simple push / pull split and with her incredible amount of effort and commitment she’s worked up to four weight training workouts a week. She completes two of her programmed days on her own, along with her consistent 2x/week personal training sessions. She went from barely having the strength for body weight squats and being afraid of resistance training, to being able to back squat, deadlift, bench press and hip thrust to only name a few. She’s been able to progress quickly and safely and it’s now become a huge part of her lifestyle.

Not only has Kay been working hard in the gym, she has been able to implement some incredible changes with her nutrition and lifestyle habits. Although her main focus wasn’t weight loss, Kay wanted to rebuild her energy levels and change her body composition. Since starting, she’s lost 12lbs and has greatly reduced her overall inflammation. Her physique looks drastically different than when she had started and her energy levels are at an all-time high. She’s been able to build more confidence, fit into some of her old clothes and has truly committed herself to a healthier life.

I am extremely proud of Kay and what she has been able to accomplish! She is a constant reminder to me of how life-changing fitness can be in so many different aspects. She’s made a massive effort to make fitness a part of her new life and is continues to reap all of the benefits that come with it.

Best Workout Playlists on Spotify 

Whether you’re lifting weights, or going for a long run, a great playlist is essential. Here is a list of popular Spotify playlists to try out during your next workout.  

1. 90’s workout

Some good throwbacks to switch things up, Spice Girls, Vengaboys- you’re sure to come upon songs you forgot about.  

2. Locked In  

Perfect playlist for those days when you just don’t feel like getting up and moving, these pump-up songs will motivate you to get in a good session.  

3. The Rock Workout 

When only rock will do, this is your go-to.  

4. Hype 

Over 9 hours of music, great for lifting and intense cardio to keep you going strong.  

5. Running Music 

A good run needs good beats, these songs will help push you further and make your next run fun!   

Protein Pancakes Recipe


1 Cup of Whole Rolled Oats

1 Large Banana

2 Whole Eggs

70 grams of Egg Whites

1-1.5 scoops of Protein Powder

1.5 teaspoons of Baking Powder

Pinch of Salt

Pinch of Ground Cinnamon


  1. Place all ingredients into a blender and blend until the batter is well mixed and fairly thick.
  2. Heat up a nonstick pan to medium high heat. Pour in the pancake batter in desired size. When the edges start to look dry (around 2 minutes), flip and cook for another minute. 
  3. Top with your favourite toppings such as fruit, maple syrup, peanut butter, etc. 
  4. Bite right in and enjoy!