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Tamara Grand
Worked at Port Moody Recreation Center
Attended Simon Fraser University
Lives in Port Moody, British Columbia, Canada
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Tamara Grand

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There's something about having a group of motivated, kick-ass women behind you, urging you to strive for your mid-life fitness goals.
Are you in? More details and registration information about the spring session of my #40plusfitness  online group training program!
Female? Over 40? Interested in age-appropriate fitness? Spring session of Fitknitchick's 40 plus fitness group training program is now open for registration
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Tamara Grand

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Unable to increase the weight of your pulls in the gym? Perhaps you need to work on your grip strength!

What's your favourite grip-strengthening exercise?

#womenshealth   #strongwomen   #teamelevenbyvenus   #fitness   #weighttraining   #tennis  
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Tamara Grand

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It's here. That time of year where workouts get shorter as to-do lists get longer. Just because you only have 20 minutes to exercise, doesn't mean you should abandon it altogether.

Today, on the blog, an answer to a reader's question: what's the best workout when I'm short on time...

http://fitknitchick.com/2014/12/09/whats-best-workout-im-short-time-ask-personal-trainer/

#fitfluential   #fitness   #womenshealth   #40plusfitness  
Only have 15 minutes to fit a workout in? When you're short on time, the best workout is one that prioritizes your exercise goals. Read more...
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Tamara Grand
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Feeling hungry and craving #sweets  between meals? Chances are you need a bit more #protein  in your diet.

Try pairing lean protein with complex #carbohydrates  to increase satiation and reduce the likelihood of heading to the vending machine mid-day...
 
  Protein is one of the macros nutrients that most Americans have a hard time getting into their diet. Why is that? I have found that with most of my clients,  they don’t even know what a...
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Tamara Grand

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I love adding a bit of explosive power to my #workouts . The benefits are plentiful and it doesn't take up very much time.

Join me over on ElevenByVenus as we chat about the benefits of adding power #training  to your workouts!

#fitness   #40plusfitness   #strong   #women  
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I only got 2/3 of my planned #strength   #workout  done today and I'm okay with that.

Sometimes, the written plan is more taxing that you think. Better to finish with a little gas left in the tank than push through to fatigue and pay for it the rest of the day.

Oh and I didn't lift to failure on a single #exercise  

#trainertips   #fitfluential   #listentoyourbody  
Lifting weights to failure is the practice of working until you can no longer perform another rep. Not everybody benefits from this technique. Alternatives to lifting to failure
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Tamara Grand

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Now I love being a woman in her late 40's. Don't get me wrong. I'm strong, beautiful, confident and wise! I also have to exercise and eat differently than I did in my 30's to keep my trim, toned figure...

I know that many women 'my age' feel the same and get frustrated over their 'no-longer-working' workouts. The secret is to work smarter, not harder.

Here are three bang-for-your-buck strength moves that every woman over 40 needs to be doing! Are they part of YOUR workout?

#40plusfitness   #fitfluential   #midlifeblvd   #womenshealth   #strong   #happy  
Muscle mass, balance and good posture tend to decline with age. When prescribing exercise for women over 40, consider adding these three key strength moves
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Just a few suggestions for helping you 'trick' the inner voice that tries to undermine healthy choices!
#40plusfitness   #21dayrebootcamp   #motivation   #mindset  
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Tamara Grand
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I need some positive words describing this time of life.

#midlife  seems too old
#40plus  seems too age-specific
and I just hate #middleaged  :)

Any suggestions? (This is for a new online fitness and nutrition offering I'm hoping to have available before Christmas...)
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Alas, along with the increased confidence and wisdom that many of us experience in our 40's comes the annoyance of joint aches and pains. 

Here are some tips for maintaining healthy knee joints for years to come!

#healthyaging   #40plusfitness   #fitfluential   #womenshealth   #strengthtraining  

http://fitknitchick.com/2014/10/14/tips-maintaining-healthy-knees/
Next to shoulders, knees are probably the most complicated joint in the human body. Learn how to maintain healthy knees with strength training.
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Tamara Grand
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I only got 2/3 of my planned #strength   #workout  done today and I'm okay with that.

Sometimes, the written plan is more taxing that you think. Better to finish with a little gas left in the tank than push through to fatigue and pay for it the rest of the day.

Oh and I didn't lift to failure on a single #exercise  

#trainertips   #fitfluential   #listentoyourbody  
Lifting weights to failure is the practice of working until you can no longer perform another rep. Not everybody benefits from this technique. Alternatives to lifting to failure
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Tamara Grand

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Love this quote...

"And that doesn’t even touch the feeling of capability and confidence that comes with moving big numbers."

My main reason for lifting #weights  

What's yours?
 
The very first installment of my new column for Women's Health magazine -- called "Strongly Worded" -- is now UP! And it's called "Lifting Big and Altering Expectations."

The topic: lifting heavy and changing the expectations of what it means when a woman says that she lifts weights.
Our new fitness columnist kicks things off with a really heavy bang.
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People
Have her in circles
699 people
Confessions of a Fat Girl's profile photo
Johnny Hart's profile photo
Sarah Jane Parker's profile photo
Blaire O'Neal's profile photo
Flirting With Social's profile photo
Moneion Riddick's profile photo
Jamie King's profile photo
Stephanie Hutcheon's profile photo
Jennifer Fisher's profile photo
Education
  • Simon Fraser University
    Biology, 1994 - 1997
    PhD in Biology and Behavioural Ecology with a focus on experimental design, statistics and mathematical modelling
  • Concordia University
    Biology, 1991 - 1993
    MSc in Biology and Behavioural Ecology
  • University of Western Ontario
    Zoology, 1985 - 1989
    BSc in Zoology
Basic Information
Gender
Female
Story
Tagline
Motivator, educator, fitness enthusiast, cheerleader, strength training lover and knitter extraordinaire
Introduction
Author of the popular fitness blog http://fitknitchick.com, Tamara lives and works in beautiful Port Moody, B.C. A FitFluential Ambassador and IDEA Inspired Blogger, she loves to hang out online with others who are interested in fitness and health!

Sign up for email updates and grab a copy of my FREE ebook "5 Steps to Finding an Exercise Routine that you'll Actually Stick With"

Bragging rights
So excited to have just released my first fitness book; Ultimate Booty Workouts, available online at Amazon, Barnes and Noble and Chapters!
Work
Occupation
Personal trainer, group fitness and indoor cycling instructor, blogger and freelance writer
Skills
Motivator, educator, researcher, writer, knitter
Employment
  • Port Moody Recreation Center
    Personal Trainer and Group Fitness Instructor
    Group step, Bootcamp and Body Sculpt group fitness classes, 1-on-1 and partner personal training at the Port Moody Rec Center
  • Fitknitchick
    Online Fitness Coach
    Individualized personal training programs for motivated, self-directed exercisers, both beginners and advanced, with a specific focus on 40+ women.
Places
Map of the places this user has livedMap of the places this user has livedMap of the places this user has lived
Currently
Port Moody, British Columbia, Canada
Tamara Grand's +1's are the things they like, agree with, or want to recommend.
Celebrate International Picnic Day with a Healthy Outdoor Meal - Midlife...
midlifeboulevard.com

Celebrate International Picnic Day with these picnic food ideas. Plan the menu for your outdoor party with these tips. Move beyond hot dogs

The Guide to Clean Eating on Autopilot - Workout Nirvana
workoutnirvana.com

Put your nutrition on autopilot by adopting a clean eating lifestyle. Here's how!

The No Excuses! t-shirt exercise. - Carla Birnberg
carlabirnberg.com

How to debunk all of your HEALTHY LIVING excuses and get to EXERCISING using a SHARPIE and a white tee to create a NO EXCUSES!! tee shirt

Excited to be chatting about hormones and weight gain on the radio!
mad.ly

I'm honoured (and just a little bit excited) to be the inaugural guest on the brand new Voices Over America radio show, Active Aging for Boo

Creating Healthy Family Meals: Tips for Busy Moms — GolladayFit
golladayfit.com

I'm excited to introduce our guest author today, Tamara Grand. She is a personal trainer and group fitness instructor. It's an honor to have

E-newsletter sign up form
mad.ly

Email. Tweet · Powered by Mad Mimi®

Massage Your Kale for Quickie Salads
wecanbegintofeed.blogspot.com

I had never heard of massaged kale until I read a blog post by Tamara at fitknitchick about making it up and keeping it in the refrigerator,

‘Social Media’ Your Way to Health and Fitness - Gaiam Blog
blog.gaiam.com

Your natural inclination to connect and engage with other people can be a positive influence on your health! Use social media platforms like

Katy Widrick
katywidrick.com

Healthy Living in a Hectic World

28-Day Blog Challenge
www.challengeloop.com

It's time to commit to building a better blog and creating community -- so come join the 28-Day Blog Challenge! It's the shortest month of t

Solving the exercise and food riddle
www.calgaryherald.com

Leading a step class and spinning session hours apart, Tamara Grand estimates she burns about 1,400 calories — equal to what some people eat

September Newsletter 2012
mad.ly

The start of the new school year is just around the corner. While I'm thrilled that my children will be heading back to the classroom (away

Really annoyed that the online movie times didn't indicate that the movie I took my kids to was in the VIP+19 theatre. Four disappointed kids and a mom who will probably choose NetFlicks next time...
Appeal: GoodFacilities: GoodService: Poor - Fair
Public - 2 years ago
reviewed 2 years ago
1 review
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