Category: Fitness

Reebok Z pump shoes and Fall Running 

*This post has been written as part of the GoodLife Fitness blog ambassador program however all opinions expressed are my own.

The very generous folks at Reebok  Canada have given me a pair of Reebok Z pump shoes to try out for my Autumn training. I have taken these shoes on all types of terrain and the treadmills at GoodLife Fitness

These shoes have amazing stability and I know what that feels like, I’m an overpronator and these kept my feet nice and tight. The fact that you can pump the shoe to cushion your own foot is pretty awesome! I liked how my foot felt safe in this shoe. My ankles did not roll and I felt super snug in them. The trails were no match for these, we glided over tree roots and rocks!

 The shoe is lightweight , has no tongue and speed laces. You simply slide your foot in , pump it up and Go!  Only change I would make is a wider toe box . This is a shoe I believe in and I will continue training in them until the mileage adds up !

Happy Fall Running my friends!

Here’s to marathon training.

Back To Routines

*This post has been written a part of the GoodLife fitness blog ambassador program.

I need routine in my life and this summer has been rough. It is virtually impossible to stay on track when you have a kid in summer camp, moving a kid to college and vacation.

Well thank god for back to school because I am back to my regular programming!

The minute my little leaves for school I hit up  GoodLife Fitness for my workout.

Today’s WOD included

4 mill miles followed by a Back & Bi workout.

I had to hit the mat today and roll out from Sunday’s 17 miler.

Getting my workout done in the am works perfectly for me. I schedule all my work appointments for after gym time so I ensure I get it done. This leaves me with the whole day to be busy and I feel amazing too.

Do you need routine and order in your life?

Regaining Focus and Lifting again!

Last week was an amazing week for me , I found focus and clarity again. 

I realized that I am a Runner and a Lifter – I am not a fitness coach. How can one claim to be such without any certifications behind them? By paying a $50 fee I became one? I don’t think so. 

Any who, I ran my heart out last week and had a successful 35 mile training week 

Half marathon distance on Sunday was awesome! I’m highly enjoying my Altra shoes and I am having Zero hip pain when running in them ! 

I feel like a runner again , I’m working on speed at the gym doing intervals but most importantly 


I love lifting and all aspects of strength training so incorporating them into my run program is huge. Leg days are back on the menu – just not too heavy ( I need to be able to walk) and I am back following Jamie Easson’s LiveFit program  

This program works , I’ve used it twice now and I do love it. I have added in some lifts because the phase 1 seems too “beginner” for me. The IPhone body space app is awesome for this program and I don’t have to carry around a notebook. 

So all is good in Dawn’s world again and the only thing I will be spamming you with are running and lifting posts. 

I hope I can still motivate and inspire people because thats what this is all about. Showing people it can be done and you don’t have to commit to anything, just try! 

You got this! 

GoodLife Fitness City Chase Run

* This post has been written as part of the GoodLife Fitness Blog Ambassador program , all opinions expressed are my own .

Save the Date – August 22, 2015

This is the coolest race ever! What is it you ask?

Well the GoodLife Fitness City Chase is Canada’s largest urban adventure where teams of 2 navigate through the streets of Toronto testing both your fitness and your mind!

Here’s how it works. When The GoodLife Fitness City Chase starts your team of two will get a clue sheet. Decipher it to find the locations of hidden ChasePoints located throughout your city. Next, navigate your way through ten of those ChasePoints and get back to the Start/Finish line to claim victory and find your way to the after party!

Have a look at this YouTube video of the  City Chase .

You better head on into your local GoodLife Fitness and get training for this event because I’m going to offer a 20% off promo code to the first  person who leaves a blog comment below!

Good Luck

Losing Focus – Be You 

I lost focus these past few weeks, I became someone I never wanted to be – An Annoying Product Pusher!

This is so NOT me. My day job is in sales – I’m actually a Realtor but even in that job I am not pushy. I let my clients make their own decisions. I do not push or force anything on anyone.  

So what happened? 

Well, I joined a company – got pumped up about it , thought I was finally going to inspire others and motivate them – BUT then I realized I had to sell stuff to people. 

This is not my jam! 

If you want to get fit and healthy you need to eat and move – there is no product on the planet that will do that for you. Yes I will help you but No I will not bombard you with social media posts about Buy Me – No Buy Mesales tactics. 

Watch this video 

Not A Product Pusher
So what does this even mean? 

Well for one – I’m refocusing the blog , Twitter and Facebook accounts to show who I am – not any products I may be able to “sell” you . 

I am also going to solely focus on what makes me happy – Running and Lifting! 

This is what I do , this is what helped me lose 144lbs. It was not any fancy products or gimmicks – it was hrs work and determination. 

My posts will be about my marathon training and how I getting strong in the gym. 

My apologies for spamming you , it won’t happen again . 

I am Dawn , the runner .

I am Not Dawn , the Product Pusher. 

21 Day Fix Round 1 Results

Note – I had surgery during this initial round and had stitches in so I only did this at about 75%. I missed a few workouts and had some cheat meals 

BUT – it still worked 

I am down 8lbs and 12 inches 

Proof is in the pics! Unedited and NO filters! 

These workouts are NO joke . 

I am doing another Challenge Group and I will be participating at 100%. 

Here are my measurements

If you are ready to commit to just 21 days let me help you! 

Email me 

Let’s get you on the path to health and wellness! 

Tank Top Arms Workout

* This post was written as part of the GoodLife Fitness Blogger Ambassador program , however all opinions expressed are my own .

Ok ladies , summer is around the corner and we all want to be baring our arms – BUT that darn chicken skin hanging !

I have been putting a lot of work  into my upper body workouts  at  GoodLife Fitness and focusing on my biceps, triceps and shoulders .

I figured I would share with you some of these workouts so we call all bare those arms .

My favorite bicep exercises are

( all done with 10 reps x 3 sets)

Preacher curls with an EZ bar

Dumbbell concentration curls

Alternate hammer curls

Barbell bicep curls

Cable bicep curls with straight bar

Dual cable bi curls

Alternate incline dB curls

Now my favorite Tricep exercises

Standing Tricep extension

Cable Tricep pull downs


Bench Dips

Cable 1 arm Tricep extension

Now my favorite body part to work – Shoulders


DB shoulder press

Military push press

Alternating cable shoulder press

Front raise with plate

Side lateral raises

Bent over rear delt raise

Lying rear delt raise

Push ups

Reverse flyes

I find all my exercises and workouts on . They have great videos and how to’s !

Make sure you pick a weight you are comfortable with and can safely lift for 10 reps. If you can’t then lower the weight . Once you get comfortable and the weights are easy it’s time to up them!

Here’s so nicely rounded shoulders , sculpted biceps and tri’s that pop.

Run , Lift , Repeat – LiveFit Program 

* This post was written as part of the GoodLife Fitness Blogger Ambassador program , however all opinions expressed are my own .
I am back in the gym full time doing what I love – lifting and I’m in my fav place to do it GoodLife Fitness .

After my marathon I knew I needed to get back into it , nothing burns more calories for longer than strength training . Yes I am still running but I need to make sure I am strong so I can run more efficiently .

I will not be doing ANY cardio in the gym and if you see me near a treadmill grab me and slap me! I can and will be doing all my cardio runs outside on the roads or trails .

I decided to go back to the program that worked before – Jamie Eassons LiveFit program on the Bodybuilding site.

Here were my results from the fall

So what happened ? How come I’m puffy again ?

Carbs! I use carbs as my excuse for running long distances – I need carbs for fuel . Well I am not running 20 milers on a daily basis so I need to stop this behavior ASAP. Also being vegan it’s very easy to become a carboholic !

My starting weight today was 168lbs


I will be following the program to a tee with some added lifts as well because some days it just doesn’t seem like enough , I’m not a beginner so it can feel too easy .

Today was day 1 of phase 1 and here is the workout Phase 1 Day 1 – chest and triceps .

   I added in core work ( planks and roman twists)  and some hangs cleans .

Tonight I will go for a little trail run even though phase 1 has no cardio – so I guess I’m not following it to a tee … Whoops

So if y’all wanna join me I will be posting the workouts daily and weight changes , it will be fun !

GoodLife Fitness Toronto Marathon Recap

What a freaking good time ! 

On Sunday May 3 I had the pleasure of running the GoodLife Fitness Toronto Marathon and I can honestly say I had a blast! 

I arrived in  Toronto on Saturday to head to the Direct Energy Centre for packet pick up . This kid loves the city 

This was probably one of the first times I didn’t end up at the solutions table , my bib was there and waiting for me !  


The expo was pretty sad and pathetic though , I bought 3 GU’s and I am usually a big spender at the expos . There just wasn’t anything there ? So what’s a girl to do , Carb Up ! 

I have been dying to hit up The Hogtown Vegan restaurant on Bloor and let me tell you – I was not disappointed ! Unchicken and waffles – oh yeah  


We spent the rest of the day tooling about the city and enjoying the weather . 

Laid my gear out the night before and Flat Dawn was getting excited ! We were up bright and early and I snacked on my typical oatmeal , PB and banana ! Got to Mel Lastman square around 640am and hung out in City Hall until gun time at 730am. These races are so well run and everything is effortless. The elites headed out then we were off ! Temps were perfect , the sun was shining and I felt great . I hit the big hill at the 5k mark and made my way up it , slowly! The first 13 miles felt really good and I liked meeting up with the half marathoners around the 13k mark ( not really sure about the mile marker we met at) . I did look around and I was a little concerned when all I saw were half bibs and no marathon bibs – was I all alone? Was I last ? 

I kept plodding along taking it all in and was always smiling , every race photo shows me happy . 

I have come to realize that this little running journey I am on is not for the thrill of the race – it’s for euphoria it produces ! I think back a lot to my 284lb self and realize I am no longer that person . 

I do not run races to win , place or be the best . I run races to prove to myself only ,that I am better than I was before . I do this because it makes me feel good . I don’t feel like I have to prove to anyone my race times or justify these times with excuses . I’m slow , I know and guess what – I am ok with that ! 

When I hit the last 5k of this race it got real emotional for me – I was going to finish this. I was currently working at a pace 44 min faster than my last 20 miler . I was finishing strong !  


When I crossed that finish line ( 26.6 miles and 5:35 time) I was absolutely elated ! Beaming ! So god damn happy !  


Then I took my Hoka’s off !  


Oh snap ! This was my only issue , my hips did not hurt and I felt great otherwise . 

Waking up today I am still on a high , pain free and ready to rock my 50k trail run in 3 weeks ! 

Thank you for the bling  


1st and Last Long Run

* This post was written as part of the GoodLife Fitness Blogger Ambassador program , however all opinions expressed are my own . 

I am an idiot .

I am running a marathon in 6 days , my longest training run to date has been 10 miles. I followed no plan , I ran most of my miles on the mill GoodLife Fitness and they were great . Speedy , fast lil treadmill miles , BUT I had yet to run a long run on the roads . Due to the winter being a complete pain in the butt , I simply couldn’t nor wanted to run outside . 

I had planned my final long run for last weekend but life got in the way and it never happened . 

Fast forward to this past weekend when I had to run some decent mileage. 

So I did , I set my alarm for stupid early o’clock 445am , geared up with the mindset that I was not coming home until I had 20 miles under my belt . 

Now this is not a good idea because we all know you are only supposed to increase distance by 10% per week to avoid injury ( I don’t play by the rules) . 

  It was a beauty morning to be out , temps were perfect . My splits for the first 5 miles were ok , all 11 min/miles – good for a long slow run . 
  After about 13 miles I needed to get off the roads for a bit , so I hit up my favorite trail 
 I left the trails at 16 miles and was so close to home that I wanted to quit , my hips and feet were killing me – but I didn’t let that voice in my head win . I knew I could finish those miles off on the track by my house  


I finished it ! I did it !  


So am I prepared to run 6.2 more miles on Sunday at the GoodLife Fitness Toronto Marathon,  Not sure but I do know – I won’t quit ! 

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