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Activate Athletic Studio

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Victoria, BC
Activate Athletic Studio

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Rediscover joyful movement and leave diet culture behind.

In our studio, you will never experience body shame, diet talk, or other behaviors encouraged by diet culture—just 100% judgment-free care on your journey to feel better.

11/04/2026

Diet plan or workout…anyone who tries selling you their single best approach is doing you a disservice.

You could eat the exact same, and do the exact same exercise, you still won’t look like the person you are trying to replicate.

It is important to realize every BODY is different; genetics, age, health issues, stress levels, cultural traits, and budget.

If a client comes in with little sleep and lots of stress, we will back off and change our workout load so we don't add more stress to an already stressed body. Or if they come in buzzing with energy, we will push a little harder that day.

Same with food intake...I will not hand out a generic meal plan. I work with my clients on trusting their bodies again, and feeling and honoring those hunger cues. We were born with hunger cues — as babies we cry when we needed to be fed. We should still be honoring those hunger cues today.

All of the restrictive diets we have been on over time have robbed us of the ability to know what hunger actually feels like.
Let's work on your habits and work on being intentional ♥

11/03/2026

❓Do you want to know what the most underrated factor to managing bodyweight is❓

✨NEAT!✨

💛 NEAT, or Non-exercise activity thermogenesis, is the movement we do during the day that isn’t related to your workout. Your workout, as beneficial as they are in their own right, accounts for 5-10% of your total daily energy expenditure.

❗️However, NEAT can account for up to 50% of your total daily energy expenditure! So, your level of NEAT is actually THE most influential component to your total daily energy use.
You want to start moving more to improve your metabolic health but have soooo many other jobs to do?

Non exercise activity thermogenesis are those jobs! Here’s some easy practical ways to get your heart rate up and incorporate more physical activity into your daily routine.

🔸Cleaning the house - switch the tunes on and pick up the energy you put into that mopping!
🔸Washing the car - do it by hand rather than a drive-through, offer to do your neighbors too?!
🔸Clearing leaves from the garden - use a rake and shovel rather than a leaf blower.
🔸Walking the dog - go twice a day instead of once. You’ll both enjoy it!
🔸Decorating and DIY - this is sometimes put off as we ‘don’t have the time’ but make time, and you’ll also get the body moving as well as the task in hand done !
🔸Shopping - park a bit further away and carry your bags rather than using a cart
🔸Running general errands - eg walk to the post office instead of driving.
🔸Clear out your wardrobe - trying everything on and throwing things out to charity certainly gets you moving.
🔸Exploring, dancing, taking the stairs instead of the elevator…..and MORE.

Those who have a sedentary or desk-based job will have lower levels of NEAT than someone with a more active job.

Find a balance between incorporating exercise into your daily and weekly routine, but do not let exercise be a substitute for NEAT.

❓Tell us in the comments how you keep active throughout the day?

11/02/2026

It’s time to stop sacrificing health for the sake of looking a certain way and start implementing healthier habits.

You don’t need to overhaul your entire life to get healthier.

➡You don’t need to starve yourself.
➡You don’t need to train like a full-time athlete.
➡You don’t need to cut out every food that brings you joy!

This is going to help you become healthier:
▪️30- 40 grams of protein at every meal.
▪️Simple, balanced meals you can repeat.
▪️SLEEP – we are talking 7-8 hours every night.
▪️Workouts you give real effort to, 2-3 times a week.
▪️A routine that supports you to be consistent. Forget perfect.
▪️Patience.

The basics work — but only if you stick with them. ♥

Notice how you feel and how daily tasks feel easier on your body. If you start implementing healthier habits and your bodyweight changes — that’s a byproduct of being a healthier human.
And if your body weight doesn’t change? You’re still a healthier human for implementing healthier habits!!!
Your body has carried you through every single day of your life. ✔ Please be gentle and kind with yourself in this process.

11/01/2026

Meal prep solves 99% of food problems 😀😘

Are you new to meal prepping? Or want to start?
Our suggestion: start small.

For meal prepping, we started with lunches for a few days.

Once we got that done, we prepped snacks.

Then after a few months we added breakfasts.

We tend to leave dinner to have what we feel like, or have time for. We try to prep something easy, like cooked chicken, bagged veggies, cooked rice...anything that can be used in easy meals for dinner if we don't want to cook.

Pick three meals to make this week.
Get the ingredients. Make one meal today. You've got this!!!

We prefer to pick 2 days a week to prep food.
Some do it all on Sunday. We do Sunday and Wednesday. You do what works for you.

Please let us know if posting recipes is something you would like to see on our page.
What are YOU prepping today?

10/31/2026

No tricks, just reps!
Memories from past October bootcamps! 👻💪
Happy Halloween from Activate!

10/30/2026

🎃🧡 A little Halloween fun with some of my favorite people!

I honestly can’t put into words how much I love and appreciate everyone who joins me in class.

You are so much more than faces - you bring laughter, friendship, encouragement, energy, and so much joy to my days!!!

After all these years of teaching, it’s still the people who make it so special. Thank you for showing up, working hard, having fun, and making every class something I look forward to. I’m so lucky to be part of this amazing group!

Fitness is great, but the friendships and memories we make along the way are what make it truly special. ❤️

Love my Activate fitness family! 🧡💜👻

-Coach Lisa (she/her)

10/30/2026

A glimpse of the amazing lifts we witness. These Special Olympic Atheletes are learning how to lift properly. Now with an incredible foundation of coordination and strength are hitting some amazing lifts.! Nice work team!
Thanks coach Lisa Northrop Duncan for the encouragement!

10/29/2026

‼️HALLOWEEN REMINDER‼️

🍫A kit kat bar does NOT equal 8 minutes on the elliptical!!! It equals about 45 seconds of crisp oven baked wafer fingers smothered in smooth and creamy milk chocolate, NOTHING ELSE.

If you eat a piece of candy every single day, nothing will happen to your body composition or your gym performance.

NOW, if you ONLY eat candy, then we need to have a real discussion about adding some fruits, veggies, proteins, and whole grains in. ⚖️

We always have chocolate or sweets around. It becomes way less emotionally powerful, and our body and brain are used to having it available - the more abundant a food is, the less chaotic we feel around it. It took time to feel this way. Abundance and unconditional permission 🍭🍫🍬 are the key to feeling calm and neutral about candy (and any food, for that matter!).

Some of our clients have talked about their “sugar addiction”. Through conversation and some digging, we’ve discovered they were not eating enough actual food, not eating enough carbs, or proteins, and restricting/demonizing certain foods. They couldn’t control themselves around sugar because they were hungry. Like, REALLY hungry.

Please, if you are struggling with your relationship with food, let us put you in touch with the right health professional.

Big love,

Coach Lisa (she/her), and Coach Craig (he/him)

10/28/2026

Millions of people are ‘under-muscled.’

Our body composition will change as we age because of several factors, including reduced dietary protein intake, decreased physical activity, a decline in hormone levels, chronic inflammation, insulin resistance, and MUSCLE LOSS.

After age 40, people typically lose 5 percent or more of their muscle mass each decade, a process that accelerates significantly after age 70. A fracture-proof frame becomes a bigger priority in the decades after age 50, when weakened bones lead to breaks for one in two women and one in five men.

"I'll be ok, I am already active", you might be thinking. Many of us claim to be active.
What we often mean is we are busy, over-scheduled, and rushing around to keep up on work and chores, but this is NOT the kind of activity that will give us greater bone density to save our bones… or lower our blood pressure, strengthen our immune system, prevent coronary heart disease, reduce cancer risk, lessen chance of stroke, or lessen depression.

For this, we need a calcium, protein, and vitamin D-rich diet, ALONG with strength training.

If you believe it’s too late, it’s easy to avoid challenges, play it safe, and write off possibilities that are still within your reach. Please don’t let a number define your limits. Prove that it’s never too late to get stronger, to try something new, and to surprise yourself.
Things may not feel as good as they have in the past, but, as they say, “rest is rust” and “motion is lotion”

Certified personal trainers can design a personalized program and teach you proper form and technique.

You're not done. You're just getting started.
Big love,
Coach Lisa (she/her)

Address

Victoria, BC
V0S, V8N-V8Z, V9A-V9E

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