Broken Giraffe Fitness & Function | personal training | Niagara, ON, Canada

top of page

Broken Giraffe Function & Fitness

function first, fitness forever

personal training for women

Paddleboarding

I've been trying to be consistent on Sunday food prep for the upcoming week. Here's just a few of the items I've been making.

I'm working on body recomposition (caloric deficit and increasing protein). Because of my anemia, I need to eat a diet rich in iron.

But I also have a family with needs.

🙎‍♂️One must limit dietary iron intake.
🙎‍♂️One has a dairy intolerance.
🙎‍♂️One is super picky.
🙎‍♂️ One is starving, unless it's actually a meal time. Then they're not hungry.

With this in mind, I'm making a variety of things in order to:
🥙 keep my 3pm crash in check (usually seeking caffiene and any easy snack)
🥙 provide non-processed snacks for kids
🥙 ease up the amount of dishes I have to cook for dinner, and self-serve breakfast when I have early AM personal training clients
🥙 provide nutritious to-go food for my "meal-skipper".

I'm a dash here, eyeball of this ingredient there, kinda cook but if something I post catches your eye, DM me and I've probably got the link to the original recipe inspiration somewhere.

Not pictured: chocolate orange sunshine muffins I made this week 😋

I've been trying to be consistent on Sunday food prep for the upcoming week. Here's just a few of the items I've been making.

I'm working on body recomposition (caloric deficit and increasing protein). Because of my anemia, I need to eat a diet rich in iron.

But I also have a family with needs.

🙎‍♂️One must limit dietary iron intake.
🙎‍♂️One has a dairy intolerance.
🙎‍♂️One is super picky.
🙎‍♂️ One is starving, unless it's actually a meal time. Then they're not hungry.

With this in mind, I'm making a variety of things in order to:
🥙 keep my 3pm crash in check (usually seeking caffiene and any easy snack)
🥙 provide non-processed snacks for kids
🥙 ease up the amount of dishes I have to cook for dinner, and self-serve breakfast when I have early AM personal training clients
🥙 provide nutritious to-go food for my "meal-skipper".

I'm a dash here, eyeball of this ingredient there, kinda cook but if something I post catches your eye, DM me and I've probably got the link to the original recipe inspiration somewhere.

Not pictured: chocolate orange sunshine muffins I made this week 😋

Integrating physio exercises into my workouts this week.

I saw Thomas Volz @beamsville.physiotherapy last week for pelvic floor, low back and hip pain. I'm already seeing improvements, and I'm excited to return to running this spring!

Thomas's contact information can be found on my website under "Resources" (link in bio).

Integrating physio exercises into my workouts this week.

I saw Thomas Volz @beamsville.physiotherapy last week for pelvic floor, low back and hip pain. I'm already seeing improvements, and I'm excited to return to running this spring!

Thomas's contact information can be found on my website under "Resources" (link in bio).

Wednesday was another big day for my health - I finally got an Iron Infusion (iron administered by an IV). I've been consistently iron-deficient anemic for 28 years.

My life "hack" to cope is coffee. So much coffee. ☕️

OHIP has recently changed the parameters and process for receiving an infusion. What was a challenging, time-consuming, and expensive process has now been streamlined.

Iron Infusions come with some serious risks, and we had to decide if the benefits outweighed the risks. My doctor and I had been discussing an infusion since early 2023, so I was ready when I qualified for this new process.

The full effects of the infusion will take weeks but I'm excited to see what life is like on the other side of constantly tired. 🥱

Wednesday was another big day for my health - I finally got an Iron Infusion (iron administered by an IV). I've been consistently iron-deficient anemic for 28 years.

My life "hack" to cope is coffee. So much coffee. ☕️

OHIP has recently changed the parameters and process for receiving an infusion. What was a challenging, time-consuming, and expensive process has now been streamlined.

Iron Infusions come with some serious risks, and we had to decide if the benefits outweighed the risks. My doctor and I had been discussing an infusion since early 2023, so I was ready when I qualified for this new process.

The full effects of the infusion will take weeks but I'm excited to see what life is like on the other side of constantly tired. 🥱

🌨🌬If it's time to start working on your back strength, send me a message or go to www.brokengiraffe.ca to schedule a free consultation.

#brokengiraffe_fitness
#snow #southernontario

🌨🌬If it's time to start working on your back strength, send me a message or go to www.brokengiraffe.ca to schedule a free consultation.

#brokengiraffe_fitness
#snow #southernontario

HOW?!?

My doctor changed the dosage of my prescription medication.
I lost 8lbs of "water weight."

YEP. 🙄

It's January, so the fitness industry is at peak nonsense.

Weight loss is really tricky. Especially if your birth year starts with "19". There are so many factors. Like medications, underlying health issues, sleep quality, access to healthy food.

I'm not a weight loss coach, but I felt compelled to make a PSA. My social feeds are full of this right now. Last year, I was vulnerable to these types of ads. I wanted to lose weight, reduce my swelling, and sleep through the night. Truthfully, I needed help beyond the internet.

Coming to the blog soon, "The Many Layers of Weight Gain." Hope you find it helpful. Link in bio.

Be well,
Miranda

HOW?!?

My doctor changed the dosage of my prescription medication.
I lost 8lbs of "water weight."

YEP. 🙄

It's January, so the fitness industry is at peak nonsense.

Weight loss is really tricky. Especially if your birth year starts with "19". There are so many factors. Like medications, underlying health issues, sleep quality, access to healthy food.

I'm not a weight loss coach, but I felt compelled to make a PSA. My social feeds are full of this right now. Last year, I was vulnerable to these types of ads. I wanted to lose weight, reduce my swelling, and sleep through the night. Truthfully, I needed help beyond the internet.

Coming to the blog soon, "The Many Layers of Weight Gain." Hope you find it helpful. Link in bio.

Be well,
Miranda

3 Free or Low-Cost Fitness Apps I Recommend to Clients:

1. Nike Training Club (FREE) The absolute best app for workouts. Tons of free workouts, with specific muscle groups or goals in mind. Good coaching on form.

2. Asana Rebel @asanarebel ($35.99 for Annual Subscription, $9.99 an month). Because of this app, I went from occasionally doing (and hating) yoga to regular practice. The beginner workouts provided coaching on the form that I did not receive during in-person classes. There's also guided Meditation, Healthy Recipes, and my favourite, Music for Focus.

3. My Fitness Pal @myfitnesspal (or Apple Watch /Health App or Samsung Health on Android) (FREE). Use what's available to you. Tracking your macronutrient intake doesn't have to be fancy. As much as I find tracking tedious, it's an informative and important part of your fitness goals.

Happy New Year!

#happynewyear #2025goals #fitnessjourney #brokengiraffe_fitness #asanarebel #myfitnesspal #niketraining

3 Free or Low-Cost Fitness Apps I Recommend to Clients:

1. Nike Training Club (FREE) The absolute best app for workouts. Tons of free workouts, with specific muscle groups or goals in mind. Good coaching on form.

2. Asana Rebel @asanarebel ($35.99 for Annual Subscription, $9.99 an month). Because of this app, I went from occasionally doing (and hating) yoga to regular practice. The beginner workouts provided coaching on the form that I did not receive during in-person classes. There's also guided Meditation, Healthy Recipes, and my favourite, Music for Focus.

3. My Fitness Pal @myfitnesspal (or Apple Watch /Health App or Samsung Health on Android) (FREE). Use what's available to you. Tracking your macronutrient intake doesn't have to be fancy. As much as I find tracking tedious, it's an informative and important part of your fitness goals.

Happy New Year!

#happynewyear #2025goals #fitnessjourney #brokengiraffe_fitness #asanarebel #myfitnesspal #niketraining

All I (and any other small business) want for Christmas:

🎁 Likes, Shares and Follows
🎁 Client Referrals
🎁 Free Consultation Bookings
🎁 Positive Google business reviews
🎁 Website visits (www.brokengiraffe.ca)

Costs you nothing (other than a few minutes of your time), but it means so much to a small business!

Thank you for all your support in 2024!

#smallbusiness #christmas #wishlist #womensfitness #brokengiraffe

All I (and any other small business) want for Christmas:

🎁 Likes, Shares and Follows
🎁 Client Referrals
🎁 Free Consultation Bookings
🎁 Positive Google business reviews
🎁 Website visits (www.brokengiraffe.ca)

Costs you nothing (other than a few minutes of your time), but it means so much to a small business!

Thank you for all your support in 2024!

#smallbusiness #christmas #wishlist #womensfitness #brokengiraffe

Broken Giraffe will be open during the school break with some adjustments to session dates/times.

I will be contacting clients directly today (Thursday) and tomorrow to make arrangements.

Broken Giraffe will be open during the school break with some adjustments to session dates/times.

I will be contacting clients directly today (Thursday) and tomorrow to make arrangements.

Not surprised "Self Care" by Mac Miller was my most played song in 2024.

Once again, I found myself on the familiar treadmill of investing my time & energy where it wasn't appreciated or respected.

But the beautiful thing about getting older is that you're wiser, and you see it more quickly. I turned it around fast and started taking care of me again. 👊

So for 2025, I wish for you:

Tell them to take that bullshit elsewhere.

Stop being so hard yourself.

Prioritize your health, your autonomy, and your loved ones.

#brokengiraffe_fitness #selfcare #2025goals

Not surprised "Self Care" by Mac Miller was my most played song in 2024.

Once again, I found myself on the familiar treadmill of investing my time & energy where it wasn't appreciated or respected.

But the beautiful thing about getting older is that you're wiser, and you see it more quickly. I turned it around fast and started taking care of me again. 👊

So for 2025, I wish for you:

Tell them to take that bullshit elsewhere.

Stop being so hard yourself.

Prioritize your health, your autonomy, and your loved ones.

#brokengiraffe_fitness #selfcare #2025goals

If you're active and struggling with pelvic floor dysfunction symptoms, I'd love to hear from you, especially if you're working with a physiotherapist or urologist.

I suffer from pelvic floor dysfunction. I'm working on something that I think could be useful to others, and I'd love some feedback.

Give me a follow and DM me if you're interested.

If you're active and struggling with pelvic floor dysfunction symptoms, I'd love to hear from you, especially if you're working with a physiotherapist or urologist.

I suffer from pelvic floor dysfunction. I'm working on something that I think could be useful to others, and I'd love some feedback.

Give me a follow and DM me if you're interested.

New Year's is coming....along with resolutions about physical fitness.

If you're thinking about making changes this year, check out today's blog post, 5 Personal Trainer Red Flags, before you invest.

Link in the bio.

#newyear #2025 #fitness #brokengiraffe

New Year's is coming....along with resolutions about physical fitness.

If you're thinking about making changes this year, check out today's blog post, 5 Personal Trainer Red Flags, before you invest.

Link in the bio.

#newyear #2025 #fitness #brokengiraffe

yoga outside while the sun was still shining ☀️ here comes winter 🌧🌬

yoga outside while the sun was still shining ☀️ here comes winter 🌧🌬

In person or Virtual (virtual for existing or former clients only).

DM me if interested.

In person or Virtual (virtual for existing or former clients only).

DM me if interested.

I've met so many great people who do fantastic work.

I've been a patient of each the practicioners I posted on my website, and I regularly refer my clients to them.

By no means is this exhaustive...this is just the start of an ongoing list 😀

I've met so many great people who do fantastic work.

I've been a patient of each the practicioners I posted on my website, and I regularly refer my clients to them.

By no means is this exhaustive...this is just the start of an ongoing list 😀

Consistency is really important when you've got fitness (and overall health) goals.

I did not feel like running today. My knee was sore. My hips were cranky (as was my attitude). But it was my scheduled day to exercise.

Instead, I went for a walk. While it wasn't the physical demand I had planned, it was so nice outside, and I still accomplished a workout for the day. And I cleared my head a bit.

Fitness doesn't need to be all or nothing. Your journey should allow for flexibility.

Consistency is really important when you've got fitness (and overall health) goals.

I did not feel like running today. My knee was sore. My hips were cranky (as was my attitude). But it was my scheduled day to exercise.

Instead, I went for a walk. While it wasn't the physical demand I had planned, it was so nice outside, and I still accomplished a workout for the day. And I cleared my head a bit.

Fitness doesn't need to be all or nothing. Your journey should allow for flexibility.

Whew, did that cold air catch me by surprise this morning! 🌬 🍂

Took until kilometer 3 to finally feel like I could breathe properly...lots of walk breaks today until I found my stride.

Whew, did that cold air catch me by surprise this morning! 🌬 🍂

Took until kilometer 3 to finally feel like I could breathe properly...lots of walk breaks today until I found my stride.

I'm so excited...nobody bought my domain name when I shut down Broken Giraffe in August 2023.🎉

So it's back...brokengiraffe.ca

Email: brokengiraffefitness@gmail.com

I'm so excited...nobody bought my domain name when I shut down Broken Giraffe in August 2023.🎉

So it's back...brokengiraffe.ca

Email: brokengiraffefitness@gmail.com

While I'm enjoying my newfound energy for running, my pelvic floor is not.

For yesterday's run, I pulled these Asics (with a thick heel) out of the back of my closet for a little experiment.

Why?

Running is a high impact activity, and the impact is absorbed by your joints and pelvic floor.

I tend to "heel strike" (hit the ground with my heel first). The Asics shoes have a greater heel drop (distance between the height of the heel vs. toes) than the shoes I typically wear running. This thicker heel is to help absorb impact.

I'll see if the Asics made any difference in the next few days. However, integrating pelvic floor exercises into my strength training again is going to be key. And if I need more help with symptoms, a follow up visit with a pelvic floor physiotherapist.

#pelvicfloordysfunction #running

While I'm enjoying my newfound energy for running, my pelvic floor is not.

For yesterday's run, I pulled these Asics (with a thick heel) out of the back of my closet for a little experiment.

Why?

Running is a high impact activity, and the impact is absorbed by your joints and pelvic floor.

I tend to "heel strike" (hit the ground with my heel first). The Asics shoes have a greater heel drop (distance between the height of the heel vs. toes) than the shoes I typically wear running. This thicker heel is to help absorb impact.

I'll see if the Asics made any difference in the next few days. However, integrating pelvic floor exercises into my strength training again is going to be key. And if I need more help with symptoms, a follow up visit with a pelvic floor physiotherapist.

#pelvicfloordysfunction #running

Loading.....🙂❤️🙂

New (temporary) email address: brokengiraffefitness@gmail.com

Loading.....🙂❤️🙂

New (temporary) email address: brokengiraffefitness@gmail.com

Small run, big deal.

Sweaty, slow, I had to walk at times, but I was happy to complete run #6 on Thursday evening.

I haven't had enough energy to run for the last four years.

Uterine fibroids can cause anemia. I was already anemic before the fibroids, so my iron levels & hemoglobin were depleted even more once they developed.

Each day, I had to choose how I was going to expend what little energy I had. I couldn't do a full day of anything.

This past spring, it became obvious I couldn't manage without medical intervention. I'm so glad I followed through.

So 6 runs in 5 weeks....not that impressive to most, but a huge deal to me 🙂

Small run, big deal.

Sweaty, slow, I had to walk at times, but I was happy to complete run #6 on Thursday evening.

I haven't had enough energy to run for the last four years.

Uterine fibroids can cause anemia. I was already anemic before the fibroids, so my iron levels & hemoglobin were depleted even more once they developed.

Each day, I had to choose how I was going to expend what little energy I had. I couldn't do a full day of anything.

This past spring, it became obvious I couldn't manage without medical intervention. I'm so glad I followed through.

So 6 runs in 5 weeks....not that impressive to most, but a huge deal to me 🙂

Making some changes!

As of February 1st, my website ( www.brokengiraffe.ca) and corresponding email (miranda@brokengiraffe.ca) will be shut down.

This does not mean I'm closing Broken Giraffe, but rather moving to a new web host. While I look for a new provider, you can still contact me via phone/text, IG DM or Facebook Messenger.

Making some changes!

As of February 1st, my website ( www.brokengiraffe.ca) and corresponding email (miranda@brokengiraffe.ca) will be shut down.

This does not mean I'm closing Broken Giraffe, but rather moving to a new web host. While I look for a new provider, you can still contact me via phone/text, IG DM or Facebook Messenger.

G.A.P series is SOLD OUT for September!

Thank you!

Contact Julia or myself to be placed on the waitlist for next session.

G.A.P series is SOLD OUT for September!

Thank you!

Contact Julia or myself to be placed on the waitlist for next session.

Register at momoyoga.com/lincoln-health-and-wellness

Class starts Thursday, September 14th at 7:30pm ***note the later start time this fall!!

Register at momoyoga.com/lincoln-health-and-wellness

Class starts Thursday, September 14th at 7:30pm ***note the later start time this fall!!

https://www.momoyoga.com/lincoln-health-and-wellness/schedule

Glutes, Abs, and Pelvic Floor starts Thursday, July 6th at 6pm at Lincoln Health & Wellness

Register at the above link ⬆️

6 classes for the price of 5!

https://www.momoyoga.com/lincoln-health-and-wellness/schedule

Glutes, Abs, and Pelvic Floor starts Thursday, July 6th at 6pm at Lincoln Health & Wellness

Register at the above link ⬆️

6 classes for the price of 5!

June G.A.P (glutes,abs and pelvic floor) starts next Thursday, June 1st at 6pm at Lincoln Health and Wellness.

4 weeks/$80

Spots are still available. Register with @lincolnhealthandwellness

June G.A.P (glutes,abs and pelvic floor) starts next Thursday, June 1st at 6pm at Lincoln Health and Wellness.

4 weeks/$80

Spots are still available. Register with @lincolnhealthandwellness

It's almost May! 🌸🌤 🌱🌷

May Personal Training Booking Link:
https://calendly.com/brokengiraffe/may-2023-personal-training-booking-link

G.A.P will run again in May at @lincolnhealthandwellness

Registration link to come.

It's almost May! 🌸🌤 🌱🌷

May Personal Training Booking Link:
https://calendly.com/brokengiraffe/may-2023-personal-training-booking-link

G.A.P will run again in May at @lincolnhealthandwellness

Registration link to come.

date night 🌮🍹

date night 🌮🍹

Client roster for personal training is currently full!

Thank you for the referrals.

Please DM me to be placed on a waitlist for April/May 2023.

Client roster for personal training is currently full!

Thank you for the referrals.

Please DM me to be placed on a waitlist for April/May 2023.

Next series is February 9th to March 2nd. Thursdays at 6pm at @lincolnhealthandwellness .

Registration is open now, class is a third full already 😀

Next series is February 9th to March 2nd. Thursdays at 6pm at @lincolnhealthandwellness .

Registration is open now, class is a third full already 😀

Link for existing clients is live!
https://calendly.com/brokengiraffe/february-2023-personal-training-sessions-clone

Link for existing clients is live!
https://calendly.com/brokengiraffe/february-2023-personal-training-sessions-clone

.pro-gallery-wix-wrapper {display: block !important;} .pro-gallery-wix-wrapper .gallery-item-container {opacity: 1 !important; display: block !important;}

Follow us on Instagram

@brokengiraffe_fitness

bottom of page