Coach Dee Fitness

04/21/2026

The boring thing…👇🏼

⭐️Progressive Overload⭐️
�It’s basically just a fancy way of saying “make it harder when it starts to feel easy.”

👀I was using a thick band for my assisted dips, and once I was able to complete 4 sets of 8 reps with good form, I decided it was time to get rid of the black band and challenge myself with a thinner, less supportive band. Once I did that, I was only able to hit 6 reps, and it was a struggle to even finish that! So now I’ll work with that band until I can get back up to 8 reps, and then after that it’ll be time for an even lighter band!

🙌🏼It’s pretty much proof that you’re getting stronger and building muscle!🙌🏼

Changes happen when there’s a new stress or stimulus to adapt to, so if you keep lifting the same dumbbells (or using the same bands) for the same amount of reps and sets, eventually your body will get used to that weight and won’t have any stress to create change.

As a general rule (to which there are always exceptions), I like to coach my clients to keep 2 reps “in the tank” or in reserve when completing a set. This means that it should be pretty tough to finish your set.

If you hit your target your rep range and still feel like you could do 5+ reps, then you probably need to move up to a heavier weight, or do more reps until you feel like you only have 2 in the tank.

Do you track your weights and reps so you can stay on top of progressive overload?

04/12/2026

1st Dance comp of the year! ☑️💃🏻

This year has been a tough one with new choreography challenges and having our first competition a month earlier than usual.

And dealing with injuries at the same time has been a little stressful, but it’s all worth it when I get to step on stage with these powerful women!! 💪🏼

Dance is the thing that lets me play and move my body in creative ways, but it’s also the thing that has brought me connection and friendship, and a community I can count on and be my dancy self with!❤️

Thank you ladies!! 😘

Oh and that last pic is the sticker my hubby was wearing in the audience- my number 1 supporter for sure!! 🥰

04/10/2026

It’s giving buff business cat… 💪🏼 👔😸

There’s a cat bed, a cat tree, a water bowl and mouse toys strewn about, but I’m finally working at my desk again!

When we got our new kitty, she took over my office space while we slowly introduced her to our resident kitty. Now that they’ve been coexisting for about a month (YAY!!!), I’m slowly starting reclaim the space.

Tell me you have a pet without telling me you have a pet👇🏼😅

04/08/2026

Swipe to see what actually matters 💙💪🏼

04/03/2026

Winning looks different for everyone.

What was your big or small win for the week?

Mine was that my hamstring rehab exercise was a little easier this week!! 🦵🏼🔥

03/31/2026

03/27/2026

There’s so much more to your pelvic floor than kegels!

⭐️This is a topic that comes up so often with my clients, pregnant, postnatal and otherwise, so I wanted to share in case it resonates with you, too!

Stay tuned for part 2 next week!

03/26/2026

Once you start, you won’t look back💪🏼⚡️

11/23/2024

Calling all mamas and babies!

Mom & Baby Postnatal classes are back for a 6-week series and registration is open!

December can be a busy time, so these sessions are a great opportunity to take time for your self care which often falls by the wayside at this time of year.

💡Plus, by the time January hits, you'll already have been training for 3 weeks, and set up with a consistent fitness routine to take you and Baby into the New Year nice and strong!

It’s a workout ✅
It’s baby time ✅
It’s postnatal support ✅
It’s social connection ✅

Here’s the dealio:

When: Tuesdays at 10:30am (once per week) or Tuesdays and Thursdays at 12:00pm (twice per week) from Dec 3rd until Jan 16th.
*No classes during the week of Dec 23rd

Where: @ Envision Fitness #103-19070 Lougheed Highway, Pitt Meadows

Who: Postpartum folks with babies 6 weeks-18months (parents must be cleared for exercise)

There are only 4 spots available for each class
👉🏼 It’s important that you feel seen and supported in each session. You’ll leave each workout feeling stronger, empowered and more confident in how you move through each day!

Hit the link to book your spot, and don’t forget to send this to a friend who wants to get moving, too! https://www.coachdeefitness.com/groupclasses

10/05/2024

Calling all mamas and babies ⬇️

Mom & Baby Postnatal classes are back for this month only and registration is open!

It’s a workout ✅
It’s baby time ✅
It’s postnatal support ✅
It’s social connection ✅
All rolled into 1-hour sessions!⚡️

And this time I’m offering 2 different session times!

Here’s the dealio:

When: Tuesdays from 9:30am to 10:30am AND Thursdays from 12:00pm to 1:00pm from Oct 8th-31st

Where: @ Twist Performance, 101-1776 Broadway St, Port Coquitlam

Who: Postpartum folks with babies 6 weeks-18months (parents must be cleared for exercise)

How much: $45 per class (book 1, 2 or all of them!)

There are only 4 spots available for each class
👉🏼 It’s important that you feel seen and supported in each session. You’ll leave each workout feeling stronger, empowered and more confident in how you move through each day!

✉️Hit the link to register and secure your spot, or DM me if you have any questions. And don’t forget to send this to a friend who wants to get moving, too! ➡️ coachdeefitness.com/groupclasses

09/09/2024

Are you ready to get moving?

As a Postnatal Fitness Trainer, I’m sharing my top tips for returning to exercise postpartum. But first…🙊

🤩I have a brand new FREE Postpartum Fitness Guide to get you started on some gentle exercise, quick nutrition tips and more while balancing life with a new baby. Hit the link to get in now➡️ https://coachdeefitness.myflodesk.com/ppfitnessguide

My 3 Tips:

1️⃣Exhale Through The Work

An important part of postpartum healing involves being able to manage pressure on your abs and pelvic floor.

This pressure will be at its max on the hardest part of an exercise, which is usually on the up-phase of a movement, or on ‘the work’.

So to allow room for healing and strengthening, you can send the pressure up and out of your body through your breath using your exhale.

2️⃣Stack Your Posture

While there’s no perfect posture, it’s important to hold yourself in supported positions when you’re exercising, so that your body is equipped to handle a load.

How to do it:
* Stack your ribs over your pelvis
* Lengthen your spine up to the ceiling
* Pull your abs up and off of your pelvic floor

3️⃣Practice Self Compassion

Just like it took more than a week for your baby to grow and come into this world, it’s going to take much more than a week for your body to heal.

Remember that it’s going to take time and practice to heal, get stronger and feel more confident in what your body can do.

So be kind to yourself, make space for rest and mental health, and remind yourself how far you’ve come on your journey so far.

You deserve love and support, always.

🤔What have you found to be the most helpful in your postnatal fitness journey? I wanna know, and I’m sure other mamas and mamas-to-be would love to know, too!

07/30/2024

👋🏼Welcome to Coach Dee Fitness!

‘DeeFitDot’ is where my fitness journey started a loooong time ago, when I only *dreamed* of running my own fitness business.

Believe it or not, I’ve had the same IG name since my very first post in 2015, but now that I’m on a new chapter for my biz and me, it’s time for a little refresh. (Plus, ‘fitness’ is a pretty important keyword for my marketing so that kinda makes sense...😜)

To be clear, my services, branding, values and dance moves will all remain as usual, but stay tuned for new offerings in the coming months!🙊

I’ll be updating my website and all other communications over the next few weeks, so please bear with me.

But if you’re ready to get…

💪🏼Stronger and feel more confident in your body
❤️Training expertise with a side of compassion
⚡️Fit and active during pregnancy or postpartum

Then DM me or comment the word “interested” below and we’ll get started on a tailor-made fitness journey just for you!