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Parminder Flora, PhD, RKin | Exercise Adherence Specialist

@parminderflora

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Registered Kinesiologist providing evidence-based strategies to help you stay consistent with exercise
📚Researcher/author/educator
👩‍👧Active mom

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I believe that regular exercise is an essential part of motherhood. Active moms model positive health behaviours for their kids and are more resilient to the demands of their role. When moms are exercising, everyone wins.

I’m Parminder Flora, PhD (Kinesiology). I am a behavioural scientist and expert in exercise psychology, active mom, researcher, author, and entrepreneur. My mission is to encourage active motherhood.

I will:

✔️Share knowledge about exercise science and ideas for active motherhood

✔️Translate research so that it's easy to understand

✔️Share evidence-based strategies to promote regular exercise

✔️Offer encouragement

Join me in encouraging active motherhood. Please share my ideas with the amazing moms in your life.

#activemotherhood
#exerciseadherence
#momsinmotion
#enjoyablemovement
#activemom
#exercisepsychology by @parminderflora

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5 years ago

Keeping still while moving intentionally.

#lakeontario #toronto #kayak #qualitytime #activemom taken in Toronto, Canada by @parminderflora

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3 months ago

As always, keep moving intentionally!

Plotkin D, Coleman M, Van Every D, Maldonado J, Oberlin D, Israetel M, Feather J, Alto A, Vigotsky AD, Schoenfeld BJ. Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ. 2022 Sep 30;10:e14142. doi: 10.7717/peerj.14142. PMID: 36199287; PMCID: PMC9528903.

#strengthtraining #progressiveoverload #exercisescience #consistency #research taken in Toronto, Canada by @parminderflora

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3 months ago

The hardest part is deciding to take the first step.

Keep moving intentionally!

#exercise
#consistency
#moveyourbody
#womenshealth
#physicalactivity taken in Toronto, Canada by @parminderflora

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4 months ago

To every strong, beautiful woman who isn’t afraid to take up space, literally and otherwise, I’m so proud of you!

@ilonamaher embodies this unapologetically and is shifting the narrative in such a meaningful way. Thank you 🙏

#progressiveoverload #strong #exercise #womenshealth #strongisbeautiful taken in Toronto, Ontario by @parminderflora

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4 months ago

What’s so important about one more rep?

If your goal is to get stronger, one more rep can narrow the gap between where you are and where you want to be - just as effectively as adding more weight.

A recent study compared two resistance training programs that incorporated progressive overload. One program increased load while keeping reps the same, the other increased reps while keeping load the same. Both groups showed comparable improvements on lower body muscle hypertrophy, muscle strength and muscle endurance.

Achieving progressive overload by increasing the weight or by increasing the repetitions may both be viable for improving muscle growth, strength and endurance.

One caveat is that the study was only 8 weeks so we can’t comment on whether both programs would continue to have comparable results over the long term.

As always, keep moving intentionally!

🏋🏽‍♂️🏌🏽‍♀️🤸🏽‍♀️🏃🏽‍♀️💃🏽🚴🏽

Plotkin D, Coleman M, Van Every D, Maldonado J, Oberlin D, Israetel M, Feather J, Alto A, Vigotsky AD, Schoenfeld BJ. Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ. 2022 Sep 30;10:e14142. doi: 10.7717/peerj.14142. PMID: 36199287; PMCID: PMC9528903.

#progressiveoverload #exercise #strengthtraining #exercisescience #womenshealth taken in Toronto, Canada by @parminderflora

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5 months ago

This long weekend is the perfect time to meet your friends at the bar 🏋🏽‍♂️

Keep moving intentionally 🏃🏽‍♀️💃🏽🏊🏽‍♀️🏌🏽‍♀️🚴🏽🧘🏽‍♀️🤸🏽‍♀️

#exercisemotivation #exercisedaily #exerciseismedicine #victoriaday #strengthtraining taken in Toronto, Canada by @parminderflora

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5 months ago

Perceived lack of time is one of the most common cited barriers to exercise.

⏰Carve out 10 minutes
📝Make a plan
🔒Lock in

#exerciseconsistency #exercisescience #mindset #barriers #timemanagement taken in Toronto, Ontario by @parminderflora

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5 months ago

🌸Sakura season is a beautiful reminder that all things in life are fleeting. Let this not dishearten you, rather, be the impetus behind finding ways to make a moment magical and memorable. 🌸

#sakura #cherryblossoms #peakbloom #artwork #outdoors taken in Toronto, Ontario by @parminderflora

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5 months ago

Small shifts in your mindset and small repeated actions can lead to significant, lasting change.
Don’t wait around for one dramatic life-changing moment. What small step will you take today to be more active?

More insights in Brianna Wiest’s book, The Mountain is You.

#exercise #exerciseroutine #exercisemotivation #mindset #themountainisyou taken in Toronto, Canada by @parminderflora

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5 months ago

Take care of yourself with daily movement #exercisetips #consistency #parminderflora #healthpsychology #news taken in Toronto, Ontario by @parminderflora

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6 months ago

Never again. Take up space, sis.

#strongnotskinny #strenghttraining #physicalactivityguidelines #activemom
#parminderflora taken in Toronto, Canada by @parminderflora

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6 months ago