Live it Fitness

Well hello! 👋🏼
I haven't been posting on my business page (here) in a long time, because I've chosen to share posts to my personal account instead.

If you wanted to stay in the loop of what I'm up to (and the pelvic floor courses, breath work workshops and strength training classes I offer) feel free to follow me either on my personal FB page (Mireille Zomer Nalder), my Instagram account and/or join my free FB group (links to those in comments below).

I'd also love to hear from you!
What kind of content are you looking for? Where are you struggling most currently in your fitness or wellness journey? What do you think would be most helpful in order for you to create positive change?
Send me a message or comment below! ❤️

An ex-client of mine took the time to write me this a little while back. ❤️🙏🏼

It was a reply to an email about how I love supporting women who are uncomfortable and intimidated by a gym/group exercise setting, new to strength training or are wondering if they do exercises ‘right’.

This ex-client walked through my doors several years ago, not having any experience with strength training or gym settings and being anxious about this all (which makes sense and I hear a lot!).

She signed up with some friends (which can help with showing up :)) and stayed with me for about 3 years.

After I stopped teaching one of her fav concepts, she felt comfortable to move on and went to a “mainstream” gym and has been joining different class formats 5 days a week! How amazing is that! 🙌🏼💪🏼

I love witnessing women’s confidence grow and setting them up with strong foundations that they can take with them into their every day life and other activities. 🤩🙌🏼

Super grateful for all the women over time that have trusted me with their journey. ♥️

Did you know? 🧐
How we breathe can influence our pelvic floor health. Big time.

Breathing patterns is one of the first things I focus on with my clients, and this on its own can improve symptoms significantly.

Try this out for yourself:
If you focus on your breathing for just a minute, and just notice..

Is your ribcage expanding 360?
Or is it mainly expanding out into your belly? (If you’ve taken a yoga class, belly breathing is most likely what you’ve been taught).

Can you try to send it down AND into your sides and back instead!
This can be tricky if you’re not used to this and takes practice, but a quick tip:
💡Lay on your side and put your knees up towards your chest. Air will follow the path of least resistance and will be forced to expand more into your back.
Trying this, will get your mind-body connection going (you’ll be more in tune to what it FEELS like to send air 360).

Your pelvic floor (especially
Play with it, and let me know how it goes!

Finding some time for me on our vacation in BC.

This is such a maintenance thing for self-care for me. 💜
Walking, finding beautiful secluded spots in nature to just be and sit and breathe (shoes off for some additional grounding effects :)).
It doesn’t have to be long.
But it definitely makes all the difference for me energetically.

Connecting to my breathe, resetting my nervous system through the core connection breath…has been such a gift that I’m grateful to have learned through my pelvic floor work.
And is now just part of my daily habits.

Double whammy. Part of keeping my pelvic floor healthy and a great addition to my daily repertoire and coping strategies tool belt.

What are your go-to strategies? How do you claim time for you?

As a trainer, I think it’s key that we set our participants up for “success” by explaining:

🙌🏼WHAT the goal of the exercise is.
💪🏼WHERE you ideally feel the muscle working.
👌🏼HOW you can get the most out of this exercise (and: that might actually mean performing a more basic modification).
‼️AND…🥁encourage to “Adjust what things (and yourself) need to look like that specific day”.

Your body, your energy levels, your stress levels, your hormones…are not static. You can’t expect the same output every workout. Not as a participant, OR a trainer.

➡️ In my opinion THAT is the ultimate definition of success: honouring what your body needs most that day. ⬅️

What if we as trainers, would demonstrate this and lead by example more often?

What if always going ‘balls to the walls’ and showcasing the most intense and advance moves has nothing to do with our ‘worth’ or value as an instructor?

What if we would promote and encourage ’listening to your body’ by actually doing that ourselves in our own classes?

What if we can show that pushing yourself to your max is not the ultimate goal of every workout?

And that grace, kindness and compassion for yourself might be needed when you are in the middle of challenging that narrative and belief for yourself?

What if all of the above is not only needed for our own health and safety, as a trainer, but that this can also be the ‘permission slip’ for some of our students that they are desperately looking for?

Let’s tune in, move mindfully, get to know our bodies, and be aware of how our inner-chatter and beliefs can move us away from honouring what we need most. 💓

Yep.
What if it could be as simple as that?
Do you know how to breathe for optimal core and pelvic floor function?
If the answer is “no”, I invite you to click on the link in the comments below to get an audio clip send to you in which I guide you through this technique.👏🏽

And while you’re there…you’re only one click away from my private FB group in which I start a 4 day challenge tomorrow 🎉to support you with the implementation of this in to your day to day life.

Because breathing might sound simple. But if you have to change the way you breathe…it takes some practice.
And I want to support you in gaining momentum with this powerful tool that you have at your disposal right now. And that could just make a big difference in your symptoms like leaking upon impact. 👊🏼👏🏽

I’d love to see you there! 🤩

Hi!👋
If we have never met or done an official introduction, let’s change that!
I’m Mireille (and go by “M” for short - mainly to offset the pronunciation), I’m Dutch but live in Calgary, AB since 2004.

I ended up here through the sliding doors effect, of back packing in Australia in 1999 and meeting my now husband there.

We have 3 kids (10, 12 and 13 - which still blows my mind that they are all double digits now 😳).

I’m a Cancer (birthday coming up soon!) and definitely the stereotypical one who feels all the feels.

I’m a Social Worker turned fitness trainer with a strong love for strength training.
The focus on mental health and self-compassion is woven throughout my approach and in my humble opinion some of the key ingredients to turning habits (like movement) into a lifestyle vs a means to an end.

I have specialized in pelvic floor health since almost 3 years now and love how that gets women back to key foundations that not only help them regain their confidence in their bodies and throughout their daily life…but also trickles out (without the trickle! 😉)in so many other area’s (think posture, improving overall strength, being more in tune with their bodies and understanding how to support it to prevent injuries and minimizing aches and pains).

I think we all could benefit from going back to foundations and becoming more of an expert on our own bodies (and minds). 🤩

I’d love to get to know you better too!
Let’s start with hometowns: where did you grow up and where in the world are you now?

When I started out with training, I have to admit that I also got caught up in the concept of: if you're not sore, I didn't provide a good enough work out.

I know that some of my clients had that belief too ("did I not push it hard enough?")

Now, I cringe when I hear trainers or clients take pride in the fact that they can barely walk up and down the stairs or lift their arms without being in a lot of pain.

Yes, your first training session will hurt more the next day.
When we switch things up (amount of reps, weights, different exercises or format) you'll feel it more as well.

But how effective is training if it affects your daily activities for the next couple of days on the regular?

I like feeling my muscles after working out. As in, they feel activated, worked, engaged.
I'm aware that they are there.

But when I'm too sore I'm low energy, it affects my mood and my general strength to perform daily tasks.

❌Let's get rid of the "no pain no gain" mentality, and equating “pain” with a good work out.

🤍 Let’s focus on other goals and reasons for showing up than “the burn”.

🤍 Let’s train for LIFE. And a body that functions optimally and serves us now and down the road.

🤍 Let’s train for our mental health.