Since we launched MOVE, we have built an amazing community of women who are willing to take the first step, the next steps, and all the ones after that. So we've decided to start this blog to help you take your journey to the next level. 

Why Strength Training is important - January 17, 2019

The Year of You

 As we jump right into 2019, we have lofty goals for ourselves, our members and the entire female fitness community!  And with that we are thrilled to announce monthly education we'll be sharing with you!  

We get so many questions about, well, so many things related to fitness, women, their bodies and nutrition, so we figured we'd put our pen to paper!

We want to promote a culture of empowering women everywhere and with that comes education on the whys, the hows and, of course, mindset, We will focus on body love, strength training and the important relationship between your time at the gym and nutrition.  Pretty much we will be sharing all of our knowledge to help you understand.
So let’s talk Strength Training……….
Here at MOVE we love to lift heavy things.  That said, it is really important for our members AND all women who are thinking about strength training to know WHY strength training is as important as sleep and how we nourish our bodies and mind. 

Our mission is to no longer hear from women they are worried about “bulking up” if they lift weights or believe they need  endless hours of conditioning and caloric restriction to be in control of their body composition. That said we also want to to empower women with the the perspective that there is no one perfect body type and body love doesn't come from aiming to look like someone on Instagram.   Knowledge is power and our goal is to give you ALL OF THE POWER!

We are myth busting and educating ALL the women about how strength training will change their hearts, minds and bodies…… forever!!!

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Why Strength Training Is Important

By Alex Boras-Harmer

Let’s get to the bottom line here: strength training is the… but why? There is an abundance of info out there on the web, but not all of it is reputable and who knows where to even start looking for legitimate advice and information. So let’s break it down and keep it to this simple summary: whatever your fitness and health-related goals are, strength training will get you there.


So what’s your goal? To look good naked? To love your body? To move better? To fight off illness or stress? To be healthier in general? To run a 10k? To play with your kids? To feel badass? To lose weight? To get a good workout in and feel good? Strength training will help with all of the above, and better and faster than any other one type of training.

Look good naked and love your body

Although cardio-intensive workouts can feel like the “harder” workout, strength training actually burns more calories overall.  Strength training has a much greater level of excess post-exercise oxygen consumption than aerobic or cardio exercise. What does this mean? When you finish a workout, your body needs to do a lot of work to replenish itself and recover in order to bring itself back down to baseline. When you strength train, this process takes more work. More work = more energy needed. Calories = energy, thus more energy needed to repair = more calories burned. 

On top of this, the more lean muscle you have, the more calories you burn at rest. This is because it takes your body more calories to maintain muscle than it does to maintain fat… so strength training = increased lean muscle mass = more calories burned. The bottom line here is regardless of what your goal body is, strength training is going to give you the best metabolic boost to help you feel and look stronger.

Everything is EASIER when you’re strong

Carry your kids around? Light weight. Grocery trip with all the milk, juice, laundry detergent, and every other heavy fluid known to mankind? No sweat. Suddenly moving anything, including your own body, becomes so much easier. You become a real life superwoman.

Get healthy

If you’re looking for a workout in which you get the biggest bang for your buck, strength training is it. Strength training increases bone density, builds a stronger heart, reduces your resting blood pressure, improves blood flow, halts muscle loss, helps control blood sugar, improves cholesterol levels, and improves your balance and coordination… What’s not to love about any of this?


You’ll feel better, more confident, and happier

Not only will you find yourself with more energy and confidence, less stress and anxiety and a better overall mood, you’ll actually begin to think better (resistance training has been proven to help increase memory, critical thinking, and reasoning), the endorphin boost is out of this world, and psychologically the feeling of being able to pick up something super heavy is unbeatable! Ladies are you with us!!?? 

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More on Coach Alex!

Ever since she was little, Alex knew her future would lie in helping people, fighting for a bigger purpose, and never taking herself too seriously! Although she initially explored personal training and coaching as a hobby outside of her career in health research, Alex decided to flip that lifestyle upside down and pursue coaching full-time when she realized that was where her true passions lay. Alex is a firm believer in doing what you love and that everyone has unlimited potential- they just need the right environment. With a bachelors in Kinesiology and Health Psychology from the University of Toronto, Alex is dedicated to not only ensuring that your form is immaculate, but to helping you become the strongest version of yourself, both physically and mentally. After years of competitive sport and an unhealthy relationship with food and fitness, Alex now approaches fitness and nutrition with a mindful, positive attitude and is on a mission to help all women feel proud, confident, and powerful!


  • Bachelors of Kinesiology (Honours) University of Toronto

  • Certified Mobility WOD Mobility and Movement Specialist

  • CrossFit Level 2 Trainer

  • Agatsu Olympic Lifting & Mobility Certification Level 1

  • CrossFit Weightlifting Level 1

  • CrossFit Kids Trainer

  • CrossFit Spot the Flaw

  • Introduction to Inclusion Level 1: Adapted Physical Activity

  • Completion of Vladamir Safanov Intensive Olympic Lifting Camp

  • Completion of Brute Gymnastics Camp

Stay tuned for our all of our upcoming articles and features! 

With LOVE, 

The MOVE Fam xox

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