So the first question you might be asking is, “Why the hell would someone who supports her family by selling fitness services point us to where we can get it for free!?”.

And there are a couple of answers to that.

  • I genuinely want you to get fit and feel good. And by ‘you’ I mean all of you. Even those of you who will never join any of my programs.  And by ‘feel good’ I mean alive and strong and confident and ferocious and clear-headed and kick ass. Like this:


So I want to give you as many tools as I can to make that happen!

  • I don’t really feel a big sense of competition with other fitness professionals. We are all so different. I  hope my clients try on all kinds of awesome fitness offerings. It’s one of the reasons that I loved inviting guest instructors (like Obstacle Course champion Jesse Bruce and International Trainer of the Year Marc Lebert) and taking my Bootcamp groups on ‘field trips’, where we visit other fitness facilities (like Legacy Cycle and Bikram Yoga)
Some of the Riverdale crew visiting Legacy Cycle

Some of the Riverdale crew visiting Legacy Cycle

Marc Lebert with the Christie Pits crew

Marc Lebert with the Christie Pits crew

  • On my ‘About’ page, you’ll see that my mission is to

    to change lives by creating communities that foster healthy living and lots of laughter.

It’s not to run you guys through a bunch of push-ups and sit-ups” because really…who cares about that.

I care about feeling amazing. And nothing makes you feel more amazing than the kind of results you achieve when you’ve got a good trainer and a community of people who support you living a healthy life.

You might notice that whenever we feature any Fitness Stories, everyone mentions that the online community is their favourite part of any of my programs. So yes – this stuff will be helpful but make sure you find your peeps!



Whenever I take on new clients who are struggling with their weight or their energy levels, the first thing I will ask them to do is start to track their food intake. Even for those of us who THINK we eat mindfully, chances are (between 50-60% according to some studies) that we are drastically underestimating our caloric intake.  Don’t be afraid to find out and get real with yourself.  There are a bunch of free trackers but try Lose It or My Fitness Pal.

For awesome healthy recipes, try Oh She Glows (try to talk to a vegan without hearing about this site) and my friend Joy over at Joyous Health also does a lot of delicious mostly plants type stuff.  Clean Eating Magazine gives really nice seasonal 2 week menus with shopping lists and everything and World’s Healthiest Foods has a nice search engine where you can input the ingredient you want to use and exclude anything you are avoiding and all the corresponding good stuff will pop up.

Online Fitness:

Remember that week when Netflix had fitness videos? Until that happens again, here some great options.

BeFit is a Youtube channel that has a huge variety of videos with various focuses and lengths. This Denise Austen Hot Body Yoga is (embarrassing but true) the first at-home fitness video I ever did with any consistency:

Fitness Blender is another good option for high quality, full-length videos. There’s nothing super creative here but they get the job done for sure.

Remember Billy Blanks and the Tae Bo craze of the ’90s? He’s generous enough to allow all his full-length videos on Youtube and they can be good to get your retro kickboxing fix.

If you need something quick and dirty, how about a 20-Minute At-Home Glider Workout With Towels

If you want to supplement your regular routine with some extra abs or glutes, you could try some of the stuff at Blogilates. The host, Cassey is popular but she’ll be pretty girly for some of you.

This is a great option to do with your kids or anyone who need to burn off some energy. At Christmas, I insist on dance parties at each of my three Christmases (big family!) as a fun way to take a break from stuffing ourselves and get off the couch.

My favourite family dance party is to watch this video and we all try to copy the guy in the front (who makes me want to go back in time so I can ask him to be my boyfriend. Check it:)


If you are in the ‘baby steps’ phase of getting active, a ‘Couch to 5K’ program could be a great place to get started. This is a gentle 3 days a week program designed to help newbies gradually build up to running a 5k.

If you need a little motivation to get off that couch, you could try Charity Miles, which will donate to a charity to reward you for your mileage. If you are totally selfish and more about preserving your own life, you might want to try the cult favourite, Zombies Run. I haven’t tried this yet but it’s supposed to be highly…terrifying motivating.


If you are on the road and need a bodyweight challenge, try Sworkit (although it might have some in-app purchases; it’s got good reviews). If you have a set of dumbells handy, the Nike Training Club app is awesome.

If you want extra abs here’s Runtastic Abs.

Of all these, though, my most-used apps are Yoga Studio and Headspace, which I use to supplement my workouts and dance classes for a well-rounded fitness program. (Note – these ones aren’t exactly free. Yoga Studio is $3.99 and Headspace is free for a bit and then charges a subscription fee.) Yoga Studio has great pre-made yoga classes for all abilities and with different focuses. Headspace is described as ‘Meditation for Skeptics’ and it’s sort of like a Couch to 5K for meditation.

So maybe you’ve done the Cottage Workout and The Cottage Workout 2.0 to death. If so, I hope you download one of these apps or bookmark this page for a free workout and let me know which one you like best!

Thanks for reading!


Did you find this post helpful? Did I miss any awesome free fitness sources? If so, leave a comment. Feel free to share with friends and make sure you let me know if any of these help you get fit and feeling amazing!