Victoria Fitness - Private Personal Training Studio

02/18/2025

02/04/2025

Keeping the studio closed today due to the weather. Stay healthy and warm!

01/11/2025

Cutest toe beans ever...

01/04/2025

If you've got that "New Year, New You" resolution happening let me give you my 2 cents about why I don't do any of those new year specials in my studio.

My FB & Instagram feeds are overflowing at the moment with fitness transformation programs and specials! While it's all fine and good to want to "get in shape" in the new year, what most do not consider is that, while you can get a great start in that 6 week, 3 month (or whatever) program, you actually need to use that to get into the habit of exercise FOR THE REST OF YOUR LIFE--and that's not as palatable as the get in shape in a short amount of time offers.

Personally, I think it's a better strategy to use that New Year energy to try a bunch of different things to get you on the right track. Try a class of anything that interests you--Tai Chi, yoga, barre, HIIT, Pilates, spin class... start walking after dinner (for instance), skate, swim, pickle ball... the key to staying on track with your fitness goals is finding things you actually like to do! Once you find something you like to do and start feeling more fit, you may be motivated to do more.

🌟 Why Start Small?
1️⃣ Build Confidence: Every win, no matter how small, boosts your motivation.
2️⃣ Stay Consistent: Small steps are easier to stick with, leading to long-term habits.
3️⃣ Avoid Burnout: Slow and steady keeps you energized and prevents injury.

🎯 Examples of Small Goals to Kick Off the Year:
✅ Walk 10 minutes a day.
✅ Add one more serving of veggies to your meals.
✅ Do 5 push-ups every morning.
✅ Stretch before bed 3 nights a week.

Remember, fitness is a journey, not a race. Celebrate every milestone and adjust your goals as you grow stronger.

✨ Your Challenge: Pick ONE small goal this week and stick to it. Share your progress with a friend or on social media for extra accountability!

💡 Ready to start your journey? Let’s make 2025 the year of your transformation—one small step at a time.



Wishing you an active, healthy and happy New Year!

12/26/2024

Best of the season to everyone--I'm taking a short break over the holidays to reconnect with friends and regroup for the New Year! See you in the gym in the New Year!

12/22/2024

Click to read my Christmas Newsletter!
https://gem.godaddy.com/p/8b999b1

11/21/2024

All ready at the Greater Victoria Chamber of Commerce Marketplace Mixer!

11/06/2024

Join us at the next Greater Victoria Chamber of Commerce marketplace mixer! We'll be giving away a 3-session personal training package. This event is always so fun!

10/19/2024

https://gem.godaddy.com/p/3dd43b1

10/05/2024

I'm pleased to support Women in Need once again with Personal Training Packages! https://trellis.org/2024-auction?fbclid=IwZXh0bgNhZW0BMAABHVn7IUYe6qybXpfZlT7A-Uw5_WUKYSds-DBvgPrEM_CpNhyWDyYzB-mA-w_aem_C6Hf6Fcqwtvne3J_JrVk8w&utm_medium=paid&utm_source=fb&utm_id=6600939125410&utm_content=6600939127810&utm_term=6600939127210&utm_campaign=6600939125410&sfnsn=mo

08/28/2024

I can't say this enough!

08/14/2024

🌟 Ready to transform your fitness journey into a celebration of YOU? Join our Renew and Revitalize program and embrace a 6-week adventure that’s as fun as it is transformative! 💪✨

From personalized training with the incredible Verna Chan to exclusive Saturday events exploring other facets of fitness, this program has it all. Stretch, recover, and set goals with a community that supports you every step of the way, including a special therapy pet to keep you company! 🐾💕

Wrap up your journey with a fabulous party, swag, and a photo booth to showcase your stunning transformation. 🌈📸

Spaces are limited—don’t miss out on the chance to discover a renewed and revitalized you. Sign up today and let’s make this your most vibrant chapter yet! 💫🌟

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To sign up, please use this link: https://forms.office.com/r/HPF7erxE05

Helping you get fit for life!

07/24/2024

https://gem.godaddy.com/p/84d82a1

06/12/2024

This is a completely misleading headline! The news item was actually about how ultra-processed foods are not healthy. I think we know that. So, if your diet consists completely of ultra-processed foods, that's not healthy; something once in a while is fine. Dear news outlets: Please quit with the fear-mongering, misleading headlines!

05/28/2024

05/18/2024

It's been a busy spring at Victoria Fitness with people getting ready for summer activities! It's not too late to be stronger, gain cardio fitness, flexibility and energy -- come in for a free consultation and we can make a plan to get you to your goals! All in the comfort of our completely private studio. At Victoria Fitness it always one-on-one (or your small group) training for your privacy!

Book online now!

https://app.greminders.com/c/vernachan

04/08/2024

It's been a really busy Spring here at the studio. I'm so grateful to all my clients for putting their trust in me and letting me share my fitness expertise to help them get in better shape; craft a routine for them that works in whatever environment they want to train in--whether that's a gym, at home, on the road; and offer motivation to keep going in their fitness journey. It's a privilege to be able to help them and I'm grateful to have a space that everyone feels comfortable in--some of whom never want to set foot in a "public" gym.

The schedule is filling up but, if you're looking to book a session check my website and book on-line! If you don't find a time that works for you, feel free to email or call and I'll do my best to find a time that works for you!

https://www.victoria-fitness.ca

03/20/2024

Let's talk about gardening injuries. I know, it's gardening! But I hear so many stories about people overdoing it in spring as they get excited that the sun has come out and things are starting to grow... and I know! You get started on a little project and, before you know it, hours have passed and you've strained your back from all the bending over or shoveling compost into beds, replanting pots, turning over a vegetable garden... I know! I've done it too! So this is your reminder to do a little warm-up before you get started -- here are a few exercises/stretches you can do to help ease you into your gardening... workout. Also, take frequent breaks to stretch, hydrate and admire your handiwork. ;-)

Neck Rolls: Gently roll your head in a circular motion, first clockwise and then counterclockwise, to release tension in your neck muscles.

Shoulder Rolls: Roll your shoulders backward and forward in a circular motion to loosen up your shoulder joints.

Arm Circles: Extend your arms out to the sides and make small circles with your arms, gradually increasing the size of the circles. This helps loosen up your arm muscles and shoulders.

Torso Twists: Stand with your feet hip-width apart and twist your torso from side to side, keeping your hips facing forward. This helps warm up your spine and core muscles.

Hip Circles: Stand with your feet shoulder-width apart and place your hands on your hips. Rotate your hips in a circular motion, first clockwise and then counterclockwise, to warm up your hip joints.

Leg Swings: Hold onto a stable surface for balance and swing one leg forward and backward, then switch to the other leg. This helps loosen up your hip flexors and hamstrings.

Ankle Circles: Sit on the ground or a chair and lift one foot off the ground. Rotate your ankle in a circular motion, first clockwise and then counterclockwise, to warm up your ankle joints.

Squats: Perform a few bodyweight squats to warm up your leg muscles and prepare them for the bending and lifting motions involved in gardening.

Walking Lunges: Take a few steps forward with one leg, lowering your body into a lunge position, then return to standing and repeat with the other leg. This helps warm up your legs and improve flexibility.

Calf Raises: Stand with your feet hip-width apart and lift your heels off the ground, then lower them back down. Repeat this motion to warm up your calf muscles.

Perform each exercise for about 10-15 repetitions or as needed until you feel adequately warmed up. Remember to listen to your body and modify the exercises as necessary based on your fitness level and any pre-existing conditions. After warming up, you'll be ready to tackle your gardening tasks with reduced risk of injury.

Happy (and safe) Gardening!
Verna