Strength Workouts Without Dumbbells: Building Muscle with What You’ve Got
When people think of strength training, dumbbells often come to mind. But what if you don’t have a set at home? Maybe they’re sold out...
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No Kale.
Some Muscle.
All Sarcasm.
The ramblings of a friendly and sarcastic fitness coach with simple, real life advice!
Lisa Kelly
- Sep 11
- 3 min
Efficient Workouts with Minimal Equipment: Get Fit Without the Fuss
Let’s face it: life is busy, and sometimes the idea of dragging yourself to the gym feels like another item on an already long to-do...
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Lisa Kelly
- Sep 4
- 3 min
No Gym, No Problem: How to Crush Your Workouts Without Stepping Foot in a Gym
When it comes to staying fit, many people think a gym membership is a must-have. Pffft, not even close to being true! Whether you’re...
3 views
Lisa Kelly
- Aug 28
- 2 min
Stretch Session (Video): Move More Today!
When it comes to moving more through your day, you can start small! A good way to do that is to start by adding in some stretching. It...
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Lisa Kelly
- Aug 21
- 2 min
Why You Should Move More - (Yes, Even if You Workout)
We all know the importance of a good workout, but what happens when the rest of your day is spent sitting? Spoiler alert: one hour of...
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Lisa Kelly
- Aug 14
- 3 min
Fun Ways to Sneak in Extra Movement Throughout Your Day
It’s true, moving just 30 minutes a day can work wonders for our sleep, physical health, and mental well-being. But, in reality, finding...
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Lisa Kelly
- Aug 7
- 2 min
Embracing the Move More Mentality: Why Every Step Counts
One of the 5 pillars of health that Refire focuses on is your Move Habit. Besides the What Your Eat Habit, it’s one of my favs...
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Lisa Kelly
- Jul 31
- 3 min
Building Self-Confidence Through Consistency and Habits
Why Consistency Should be Your BFF You’ve probably heard the saying, “Consistency is key.” It’s plastered on gym walls, motivational...
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Lisa Kelly
- Jul 24
- 3 min
Rewiring Your Mind for Self-Confidence: Starting with Your Thoughts
With Refire, I focus on what I call the five pillars of health, which are: How We Move, What We Drink, What we Eat, How We Sleep and How...
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Lisa Kelly
- Jul 17
- 2 min
Beyond the Mirror: Celebrating More Than Just Physical Gain
Get to a certain weight, get to a certain size…Sure, seeing those muscles pop or the numbers on the scale drop can feel amazing, but...
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Lisa Kelly
- Jul 10
- 2 min
Embrace the "MEH": Finding Peace with Body Neutrality
Refire is all about spark, fire and action – but I’ve always been a believer that there’s room for in-between too. So one of my favourite...
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Lisa Kelly
- Jul 3
- 2 min
Get Rid of Self-Doubt and Get Active
If you’ve ever felt like you’re not active, not athletic, or just too out of shape to even consider starting, you’re among many! The...
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Lisa Kelly
- Jun 26
- 1 min
Free Recipe Download: 5 Ingredient Turkey Chili
I think chili is a year round dish and you can't convince me otherwise! This recipe offers all the macronutrients you need plus a dozen...
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Lisa Kelly
- Jun 19
- 1 min
Free Recipe Download: Protein and Fibre Packed Greek Yogurt Parfait
Use it as a breakfast or a snack, it's easy and tastes great! You'll get your protein and fibre in as well as something sweet...what...
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Lisa Kelly
- Jun 12
- 1 min
Free Recipe Download: Greek Inspired Chicken Thighs
Chicken often gets a bad rap for being that predictable protein we drown in BBQ sauce when we’re out of ideas. But what if I told you...
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Lisa Kelly
- Jun 5
- 1 min
Free Recipe Download: Avocado Berry Blast Green Smoothie
Yes, I know...it's green. You're wondering if you should trust me.... Well, you should! Are you tired of the same old breakfast routine...
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Lisa Kelly
- May 29
- 3 min
Breaking Out of Comfort Zones: The Key to Progress
Picture this: You're comfortably nestled in your cozy cocoon of familiarity, basking in the warmth of routine and predictability (ahhh,...
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Lisa Kelly
- May 22
- 2 min
Balancing Nutrition and Workouts: The Ultimate Duo
When it comes to achieving our fitness goals, we often focus solely on the sweat-inducing workouts at the gym, forgetting about the...
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Lisa Kelly
- May 15
- 3 min
The Power of Progress Tracking in Your Fitness Journey
A lot of us are just winging it through life. And while I’m guilty of winging most of it…the parenting, the make up, the hair…and...
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Lisa Kelly
- May 8
- 3 min
Trainer Confessions: What I Do When I Struggle
As a personal trainer, I often find myself in the unique position of being both a motivator and a student of fitness. Clients look to me...
2 views
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