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Don’t beat yourself up, life does not make “fit” living easy.

Don’t beat yourself up, LIFE does not make “fit” living EASY.

I want everybody to know I UNDERSTAND this “fit life” is not easy. Life does not make this an easy option for people. When I was personal training in Ottawa and travelling more than an hour to work and back plus working 10+ hours, 6 days a week, I was not “fit”. I was physically and mentally drained ALL THE TIME. I would “workout”, although I would have very little energy to “actually” workout. I was a motivator and a mentor to people but yet I was gaining weight and not sustaining my health and well-being, the sole thing I preach to people. Luckily I decided to travel in a different direction in my life and was blessed to be able too. I feel strongly now it is not always YOU who cannot sustain a “healthy lifestyle” it is your life. We have kids, jobs, daily life stressors that eat up our will-power and our ability to achieve more.
That all being said we still have to keep trying…..Why? What’s the point right?!?
I will tell you why…because you are worth it for yourself and your family. Doing something will always feel better than doing nothing. Maybe in one year of going to the gym every chance you could with very little energy, it did not show anything on the “weight loss” side but think about it this way instead you did not gain the average 5-10lbs yearly that people do when they don’t workout.
The bonus to attending a gym is to have a solid support system to make sure you keep coming back. That’s my main goal in this business. So do not beat yourself up, life isn’t easy and we will always have to face daily challenges but please don’t give up on your health because YOU ARE WORTH IT.
Here are 5 tips to help you stay on track….
1. Take time to plan out your week before it begins, workouts, meals, activities (make it work).
2. When you have family time, do active things like walking, cycling, hiking, swimming…
3. Cook your meals and pack a lunch
4. When you are at a kids practice, it’s okay for you to leave for a walk or run. Heck if they are being active why shouldn’t you?
5. Weekends, don’t make your weekend become your weak end. I get you had a long week and now you can actually relax, but… healthy living comes with some prep work, it is a choice you will have to make.

Amanda’s Success Story

Below you will find a story about Amanda’s experience and how hard she worked extremely hard to accomplish her goals.

For a years I struggled to manage my weight. I am a 35 yr old nurse and mother of 3 active kids. I always considered myself as healthy and active. Excuses! I had them all. “There’s no time to go to the gym”, “It cost too much”, “I’m doing the best that I can”, “I don’t fit in at a gym- I’m too out of shape” the list was endless.  And for years I had said them all. After all, I know what I need to do, I just couldn’t get it all together, at least that’s what I let myself believe.  

I had friends who would go to the gym, and they all made great changes, and I thought I will just give it a try. I’ll get a 1-month pass and see. That was March 2015.  I joined a group of friends at Raw Fit. That first day (month) was humbling. I was completely out of shape. Every workout felt impossible, but I was committed for that first month. I continued to try to find excuses, why I could be elsewhere, but the truth was, I was amazed and attracted to the encouraging and supportive atmosphere. How was it that strangers could be so invested in everyone’s victories?  It truly is a warm family feeling.   

I attended Leah’s classes at least 3 times a week, I tried to eat well and make healthy choices. Within a short period of time I started to feel great.  I lost a bit of weight but did notice that I was able to do more. The more I did, the more I wanted to do. And it felt great. The struggles though remained. There was a lot of sweat, but there was also a lot of tears. “How could I be doing everything right, but not see any changes”? The truth was harsh but in front of my nose all along, and thanks to Leah, she helped me see it. My diet was my biggest struggle. Learning to eat properly changed everything.  I learned to understand food, and how it affects me. I have a new love for food,  

I learned how food fuels my body. I also created goals. Big ones! Ones that would drive me to succeed! I wanted to make an impact. After 1 year of attending the gym and dropping 15 pounds I really started to regain focus. With Leah’s help I trained and completed my first half marathon. I committed to making this change a success. I went to the gym regularly, and I always try to push myself a little more each time. I added cardio to my workout, and combined with the workouts and diet, I dropped another 25 pounds for a total of 40 lbs in one and a half years. I feel great, and I am full of energy.  More importantly along my journey I learned to understand my body and love myself.  

Joining Raw Fit has given me a new found feeling of self-confidence. I have met the greatest people. It has become another part of my family. My children have also expressed interest in healthy eating and understand the importance of exercise to maintain a healthy well-balanced lifestyle. Instead of my family being my excuse, they have embraced it, and are a huge reason why I keep going back.  Finally making time for “me” has changed everything and it keeps getting better.




Above is Amanda’s before and after photo.

May 2015 & September 2016

*Come on into Raw Fit for fun and challenging workouts that will help you reach your potential. All you have to do is take the step and walk through our doors.*

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The key to long lasting results!

What is the Key to long lasting results!
It takes consistency, self-enjoyment and goal setting.
I will speak plainly about what I think about making results last. What I have noticed is most people do not have patience when it comes to weight loss or being able to see results fast enough. I can seriously empathize with those people, especially after having a child and then now going onto having my second, I would like to get back to looking and feeling like my usual self. It is not usually realistic to get back in shape in one or two months, especially if you are doing it properly.
I understand it can be a discouraging road to where you ultimately want to be. So which path is the best path for you to be able to get there as quickly and painlessly as possible?
Well I will share with you some tips and guidance as to how I think you should take this approach to make sure you get there and don’t give up along the way!
For starters…Do not try every fad diet possible out there, personally I do not believe in diets. Eating in moderation and proper portion control is key to maintaining a healthy well balanced diet. I also believe in treating yourself every now and again. Use the 80/20 rule, eat well 80% of the time and then enjoy something every now and again.
Stay committed to something for at least 3 months before you say this isn’t for you. It takes your body time to adapt to certain workouts and get comfortable in a program. Find a class or an activity you enjoy doing and make sure to attend at least three times a week. With my clients I always use the calendar approach, print out a monthly calendar and write down your workouts before they happen and then once you have completed the workout check it off. It is all about planning in advance and those checkmarks feel so rewarding.
Make sure you’re enjoying your exercise regime and being held accountable for it, to maintain it long term. When it comes to nutrition it is the same thing, everybody falls off every now and again. That being said nutrition plays a huge role in our health, make sure you start something you feel like you can continue for the rest of your life.
The key component to making things last is to realize this is not a one week or one month fast track to getting you to lose a little bit of weight or to making you look great for one event. This should be something you love doing, feel great afterwards and want to stick with for the rest of your life. That’s right… a lifetime commitment.
My suggestion to get kick started in the right direction is to find somebody who will make you accountable and committed and who ultimately cares about your health and who makes it fun and exciting for you to keep coming back for more!
Every trainer has their own personal believes in fitness and wellness. I do not believe in fad diets, I think commitment and dedication is important and with the right motivation in the right direction, everybody can get to they’re goals in a realistic time frame while enjoying getting there.
Do something today your future self will thank you for!
Leah Kyte

Portion Control

How do we know when we ate too much, or if we are over eating? A lot of people do not know how many calories they require for their body type. This can easily be discovered on the internet by putting in your body weight and height activity level etc…
When you discover how many calories you would require, who wants to count calories for the rest of their life, I know I wouldn’t. So make sure to just get an idea of where you are on a daily basis for calories, it is incredible some times what you can learn about how many calories are in certain foods and what else you can eat to get the same amount of calories but increase nutritional levels.
I never count calories, However I do check the calories to make sure I don’t over eat. I try and keep my eating consistent; I always snack and eat periodically throughout the entire day. I know all too well how my night will end if I don’t eat throughout the day. I over eat because I feel starved and then I eat triple the amount, the body can only break down so much at a time, therefore not all the food gets processed and remains as fat. I then feel stuffed and tired, It is the same feeling I have almost every day of my third trimester being pregnant. Yuck!
Well here are some tips to maintain energy, lose weight or even maintain our current weight…

1. Write everything down, be consistent, and make sure you have somebody making sure you’re accountable. Even go as far as tracking your energy levels throughout the day and how your feeling. All this will help you understand what may work for yourself.

2. Be organized, the number one excuses for not eating probably is not enough time. We have time, it will take me three hours on the weekend to prep my meals for the week but then it is done. Do it with a partner for motivation.

3. We don’t have time to eat during the day. Eat throughout the day, set a timer and have snacks ready every two to three hours to make sure you continue to eat regularly until your body gets in the habit. I always keep an apple and some small snacks in my purse just in case I get over hungry. It surprises me how many people say they had to eat on the go, they are too busy. Seriously, how long does it take to cut up some veggies or put an apple or an orange in your purse, give me a break people! We make excuses to make ourselves feel better about the guilty conscious.

4. Trigger points. Find out what triggers you to over eat most often, for most it is boredom. I was once told if you are searching for something to eat and do not know what you want you’re not really that hungry, try drinking a couple glasses of water or making a nice green tea. Find something to keep you busy. Cravings, we tend to not “have” any food in the house when we get cravings. There can be your hard work sitting in the fridge your cut up veggies with dip, salad, homemade soup and we still do not have food in our house, right!
When this happens we know it is not because we are hungry, there is good food right in front of you, eat it!

All in all nobody is perfect, I have admitted to people I eat something bad every single day whether it is a piece of chocolate or maybe two or a handful of chips, whatever I crave I eat. That is what seems to work for me; I have healthy meals and healthy snacks 80 percent of the time and leave room for some delicious cravings 20 percent of the time. Bottom line is we all have to find something that works for us and that we can admit to ourselves will last for a life time and still give us the results we want to have.
Keep in mind I`m not trying to lose weight when I try to maintain so this method works for me, although when I was losing my baby fat after my first child it was more 90/10 ratio, Now after I have my second I have a feeling it will have to be 95/5 depending on how badly I would like to succeed in my weight loss goal.

My only advice to you is be consistent, organized, track your nutrition, be accountable, stay motivated and make sure what you embark on is something you can see yourself happy doing and maintaining forever and you will succeed.

If you feel you need help just getting started and are at a loss I offer cooking classes once a month for some quick and simple recipe ideas with a meal plan to help people get a kick start into your healthy living journey.


Have you ever heard the saying “You can either have excuses or results, not both!” Well there is only truth in that saying. You cannot have results if you’re not making fitness and health a priority. Excuses mask our guilt and limit us from achieving our goals. These are the excuses I hear way too often and how you can overcome them.
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Getting fit and healthy

How do we get fit and healthy, where do we start. Becoming healthy is not easy for everybody; I speak for myself on that note! It takes time, education, motivation, direction, encouragement, drive, will power and the one thing that will help you with all of these…GOALS.
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