Megan Haley Fitness

My children’s book is now available at Amazon. Fun little adventure story about my dog Daisy and her life as a helicopter doggo. If you know of any kiddos that are into helicopters, mountain adventures, rescues or dogs, please pass this along.

All or nothing! It’s almost an impossible standard we place on ourselves. We get caught up in striving for perfection instead of being content with what we can offer at the time.

Life gets busy, and ticking all the boxes when it comes to our health and fitness isn’t always possible. Add what you can today, small changes add up. Add an extra serving of protein, and extra glass of water, a post dinner walk, a shorter strength training working out is better than none.

Progress, not perfection.

All or some.

All or nothing!! It’s almost an impossible standard, but many of us share this thought process. We seem to be caught up in the need for perfection. We hold off starting something until we can go all in. Examples, I’ll start back at the gym when the kids go back to school, or when my home renovations are done. There will always be something going on in our lives. So, let’s stop waiting until we can be perfect and just be happy with progress. Start where you’re at, and do what is manageable, add a serving or protein, an extra glass of water, a post dinner walk, shorter strength training sessions….. All or some! I promise it will make a difference✅

Let’s talk cardio! But first, I’ll introduce you to my walking buddy and best pal Daisy. Okay, enough of that we’re here to talk about you!

How much cardio do you need in a week?

1. Low intensity - regular walking, as much as you’d like. Great option when you’re feeling tired or need a rest. It’s great for mental health, bonus if you get outside, or walking with friends or your dog. Study’s show adding a weighted vest is beneficial for bone density retention.

2. Moderate intensity - think fast walking, walking uphill, light jog, biking, dancing. It’s recommended to get at least 150 minutes per week.

3. High intensity - steady- state vigorous activity like running, moderate to heavy strength training. It’s recommended to get at 75-150 minutes per week.

Pick moderate or high intensity or a combination of both to meet your weekly cardio goals. And as much low intensity as you can happily fit into your week.

If you’re just getting back into fitness, walking at a low intensity with bursts of moderate when you can.

Obviously, the important thing is picking an activity you enjoy. And, to start with the cardio option or combination of (1, 2, or 3) that you’re at today.

Chances are that most of us didn't start strength training this young! Ladies, as we age, we need 2-4 strength training session per week. If you're not there, that's okay, today is a great time to get started. Strength training helps in so many ways and is essential to include as we age, below are a few of my favorite benefits:

✅ Helps prevent bone density loss, we start losing about 0.4%/y in our early 40's, the loss starts to increase to 4.4%/y in our early 50's.

✅ Prevents muscle loss, we start losing muscle at a rate of about 3-8% per decade after the age of 30.

✅Helps to maintain joint, tendon, and ligament function.

✅ Supports mental health and overall well-being, and can help with memory and concentration.

✅Improves balance.

✅Can help reduce hot flashes and night sweats.

✅Improves sleep.

✅ Reduces headaches.

✅Reduces risk of back, neck and shoulder pain.

All those spin classes have paid off, first real bike ride with an extra wiggly 40 pounds on board. Climbed a massive, ridiculously long hill, with energy to burn. Success!!!!

Canadian friends, Dr Mary Claire Haver’s book is on sale on the Canadian Amazon site!

So excited for this new studio in Cranbrook. So many amazing options for classes on their schedule. If you’re in the Cranbrook area go try some classes!!!

Cranbrook, mark your calendars!!

In celebration of our official opening nearing upon us, we are having an OPEN HOUSE on Saturday Feb 3rd, starting at 10AM with our Ribbon Cutting!

AND YOU’RE INVITED 🥳🥳🥳

Located on the cranbrook Strip right next to The Heritage Inn!

We have worked passionately & relentlessly at creating a beautiful space that we feel (and have already seen from our community🫶🏻) will create an incredible impact in Cranbrook! We just can’t WAIT to share it with all of you!

Open House Itinerary:

10:00AM:
RIBBON CUTTING & DOORS OPEN FOR STUDIO REVEAL / WALK THROUGH OPPORTUNITY / MEET THE IGNITE TEAM.

10:15AM:
MINI CLASSES START. Whether you jump in on one or simply sit back and see what they’re all about! We’ll be kicking off our 15 minute mini classes with Centergy followed by Turn Up Dance Fitness, Group Power & HIIT Fusion.

✨✨ STOP BY TO SEE US AND ENTER OUR GRAND OPENING DRAW PRIZE ✨✨ which includes: an IGNITE 5 Class Punch Pass , Exclusive Turn Up sweat towel, a Morcella’s Gift Card, a New Energy Wellness Spa Gift Card AND an exclusive- custom (first one ever!) IGNITE water bottle!

So, we will see you SATURDAY, FEB 3RD!

🥂✨

- IGNITE Team

Share ! Tag! GET EXCITED WITH US!

Thanks Stacey for getting me back on the bike. Love your classes so much. If anyone is looking for an awesome at home spin class connect with Stacey!

Homemade protein bars! Thanks for the recipe
Give these a try, they don’t disappoint.

Today is World Menopause Day! Instead of talking about the changes women can experience, which can feel overwhelming I wanted to list a few suggestions to help ease the process.

Whatever symptoms you are experiencing, please know you don’t need to just suffer through them, there are options. It’s a journey that half of our population will experience for almost half of their lives, which means we can stop whispering about it and just talk about it. Know you’re not alone and suffering is not part of the process.

These are only a few suggestions, there are many more things that may help with the process, and remember every women’s journey and experience is different.

1. Rest. Not always easy, make sure to go to bed early, set up a good bedtime routine for yourself.

2. See your healthcare provider for support. If your healthcare provider dismisses your symptoms, please find another that will be supportive.

3. If you don’t already strength train, add this to your weekly routine, any bit can help. This will help combat muscle degradation post menopause.

4. Make sure you are eating enough protein. Aim for a protein serving at each meal as well as your midday snacks.

5. Find a supportive community. Group fitness classes, a walking or hiking group, whatever it may look like for you.