Work and Play with Jamie Joyce

Helping real people achieve their fitness goals

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  • Fitness

    Top Five Ways to Stay Active During a Pandemic

    December 8, 2020 /

    It's often hard enough to stay active everyday, let alone during a time when we are encouraged to stay in our homes and gyms are closed. In this post, l share five ways I've been staying active during COVID-19 times.

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    Five Healthy Meal Ideas

    July 29, 2019

    No-Bake Protein Balls

    March 8, 2019

    It’s Okay to Re-Write Your Story

    November 17, 2019
  • Fitness,  Lifestyle

    Boost Your Confidence to Boost Your Workouts

    November 17, 2020 /

    I have learned that success, appearance and confidence all matter. They may even be intertwined. The way you present yourself to the world sets the tone for what you will attract in relationships, experiences, opportunities, and yes even fitness! And what you wear affects your confidence.

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    How To Select The Right Weights and Equipment for Your Workout

    June 4, 2019

    Healthy Food Choices at Home and On the Go

    March 8, 2019

    Green Protein smoothie

    May 1, 2019
  • Fitness,  Lifestyle

    All The Stuff You Need to Workout at Home

    October 8, 2020 /

    There is a misunderstanding that in order to get a good workout in at home you need to spend a fortune on equipment and other stuff. The truth is there is a very minimal list of things you need to achieve great results while working out from the comfort of your own home, and here it is!

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    You May Also Like

    Pesto Chicken Tomato Bake

    March 9, 2019

    Keep It Real, Ladies…

    September 9, 2019

    4 Week HIIT Challenge Meal Plan

    May 18, 2019
  • Fitness,  Lifestyle,  Motherhood

    Get Fit With Your Toddler

    October 6, 2020 /

    Anyone who has a toddler knows exactly what I mean when I say, "They have so much energy!" Some days it may even feel like too much! These little cuties can be downright exhausting, leaving Momma zapped, tired, and not very motivated to get her exercise in.
What if you could be a Super Mom do both entertain your busy little peanut AND get a good sweat on? Yes you heard me right - it's possible!

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    You May Also Like

    Yoga Is for Everyone, Yes Even You!

    October 25, 2020

    How to Stay Motivated With Health and Fitness

    August 1, 2019

    Turn Fear into Fabulous

    December 10, 2019
  • Fitness

    Outdoor Workout

    January 22, 2020 /

    I get really bored of the same old workout routine. I need variety in order to stay on track with my health and fitness goals. Taking your workout outdoors can be just the spice (no I’m not talking pumpkin spice lattes here) you need to stay motivated! Today I bundled myself and my baby up for a fall workout in the park. Check out my workout routine below (the baby is optional company). Warmup: 5min brisk walk or slow jog Workout: Jog or brisk walk for approximately 5mins 30 Jumping jacks Jog or brisk walk – 5mins 20 Step ups on a flat rock 10 inclined pushups on rock 10…

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    You May Also Like

    The Misconceptions About Bi-Sexuality

    January 15, 2020

    Boost Your Confidence to Boost Your Workouts

    November 17, 2020

    My Sister, the Ovarian Cancer Warrior

    November 9, 2020
  • Fitness,  Lifestyle

    10 Ways To Stay Active Without Going to the Gym

    September 9, 2019 /

    I like the gym, don’t get me wrong, but I also love variety. Here are some of my favourite activities to stay fit! 1. Kayaking! Anyone who loves the great outdoors, this one’s for you. You can explore some really amazing lakes and rivers, and the ocean from a kayak. There are affordable kayaks you can buy, and many places rent kayaks and even provide a brief lesson and tours. This is one of my favourite upper body and core exercises. Kayaking is great for all fitness levels as you can paddle as fast or slow as you want. You can go for a long paddle or take many breaks.…

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    You May Also Like

    Jamie’s Feel Good Challenge

    December 30, 2020

    Five Healthy Meal Ideas

    July 29, 2019

    Keeping a Calm Mind During the Pandemic

    December 11, 2020
  • Fitness,  Lifestyle

    How to Stay Motivated With Health and Fitness

    August 1, 2019 /

    How many times have you or someone you know fallen off the wagon with a new fitness regime? Get a new gym membership for your New Years resolution and by March you’ve gained 5lbs and you are a couch potato! The truth is there is no “trick” per se in staying motivated. However there are many ways to keep momentum on the motivation train going. Check out my personal tips on fitness and nutrition motivation: 1. Set goals This is so important. By Setting goals you are setting a bar of success you want to reach. My most recent goal I set and achieved was to complete a 4 week…

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    You May Also Like

    10 Ways to Spend a Fall Day Filling Your Soul 

    September 22, 2020

    Jamie’s Beet Salad

    October 6, 2020

    Choose Yourself in 2020

    December 30, 2019
  • Fitness

    How To Select The Right Weights and Equipment for Your Workout

    June 4, 2019 /

    Weight training can be a little daunting if you haven’t done it before. There is so much equipment many people don’t know how to use, and many people have no clue how to select the right weight to maximize their workouts. There are many options such as dumbbells, barbells, machines, bands, medicine balls, and kettle bells, to name a few! These choices often leave people overwhelmed, and often results in the lame 30 minute treadmill workout regime. Follow the advice below when selecting equipment for your workout. This knowledge will leave you feeling confident and comfortable when weight training. 1. Set your goals: Are you currently 50 lbs overweight and…

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    You May Also Like

    Pesto Chicken Tomato Bake

    March 9, 2019

    Spaghetti Squash

    May 4, 2019

    Jamie’s Beet Salad

    October 6, 2020
  • Fitness,  Motherhood,  Nutrition

    How to Fit Into Your Pre-Pregnancy Skinny Jeans Quickly!

    May 16, 2019 /

    15 weeks ago I gave birth to my fourth baby! What I am most excited about isn’t the 4 month sleep regression phase, it’s the fact that yesterday, I put on my pre-pregnancy goal jeans and THEY FIT! To be honest, I was dreading it. I figured I’d squeeze my legs in and come nowhere close to zipping them, but after stepping up my workout game and clean eating I saw results fast. Here’s exactly how I did it: Right after baby, I started going for walks. I am nursing, which made me incredibly hungry at first. So I tried to eat many small healthy meals a day. I didn’t…

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    You May Also Like

    Five Healthy Meal Ideas

    July 29, 2019

    Guided Meditation – Mindfulness to Be More Present and Reduce Anxiety

    December 6, 2020

    Fuck Mom Guilt

    December 8, 2020
  • Fitness,  Motherhood

    Getting Active After Baby

    March 13, 2019 /

    Motherhood is an amazing journey from that first pink line on your pregnancy test all the way to the first steps. Each moment is absolutely incredible! Who am I kidding, being a momma is hard. Our bodies, moods, and schedules change. I am not denying that throughout all of the chaos there are magical moments that make it all worth it, but I think Mommas deserve a huge round of applause for bringing a little human into the world and caring for that wee one while they find their new normals. One aspect of this change many of us struggle with is losing baby weight. I’m not going to lie,…

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    You May Also Like

    No-Guilt Approach to Starting a New Year Right!

    December 30, 2020

    Five Healthy Meal Ideas

    July 29, 2019

    How to Stay Motivated With Health and Fitness

    August 1, 2019
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Tree of life represents personal growth, deep roots and interconnection with family and the universe. #treeoflife #tattoo #tattoochick #personalgrowth #personalgrowthjourney #ilovetattoos
In the darkness be your own sunshine ☀️.#sunshine #selflove #yellow #mentalhealth #feedyoursoul #resilience
My sister wrote this poem for me when we were teens. Her daughter found it in an old journal today. I needed this. I miss you every single day my best friend ❤️! #greif #sisters #lossofasister #onedayatatime #poems #brokenheart
There is beauty in the scars we all have. Those imperfections make us all that we are. #strength #perfectlyimperfect #strongmother #imperfections #greif #beauty #motivation #keepgoing
On the days it feels hard remember your why. Why is it important for you to show up for yourself even on the bad days? Keep your head up and move forward. Today focus on yourself. #selfcare #fitnesstherapy #loveyourself #motivation #keepgoing #fitmom #fitnessmotivation #fitmomstrongmom #strengthtrainingforwomen #selflove #mentalhealthawareness
One proud Momma right here! This little cutie is in her first dance competition today. #dancer #dancemoms #mygirl #proudmomma #momlife #lovemykids #dancersofinstagram

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