Up North Fitness with Penny

This is us—my world and my why.

Although a couple of our crew were missing from the run this morning, everyone in these photos has taken part in the 1K/5K Ice Cream Run.

When I first started running, it was all about chasing personal bests—faster times, longer distances, and reaching new goals. Today, it's about something far more meaningful: making memories with the people who matter most. The finish times, medals, and milestones are wonderful, but they're secondary to the moments we share together.

These are the memories I'll treasure the most. ❤️

The importance of staying active cannot be overstated, it plays a huge role in maintaining our independence and quality of life as we age. True, some aspects of aging are beyond our control, but we can control how we nourish and move our bodies.

Planning your workouts with functional movement in mind can make everyday activities easier and more efficient—whether you're bending down to pick something up, reaching for an item on a shelf, twisting to grab something behind you, or simply walking across a room. Incorporating the six key functional movement patterns into your fitness routine helps build strength, improve mobility, enhance balance, and reduce the risk of injury.

The next time you put together a workout, consider including exercises such as squats, lunges, bicep curls, tricep extensions, bent-over rows, Russian twists, and walking. These exercises support the daily tasks we perform and help keep our bodies strong, and resilient.

Putting the time in now will definitely make a difference down the road - your body will thank you for it!

I'm not going to lie, it was cold and it was rainy, but hey, it's all about taking in the moment. I will seize every opportunity I can to spend time together and, as clichéd as it sounds, we never know what tomorrow will bring.

Life moves quickly, and it's easy to get caught up in the day-to-day, but these are the moments that stay with us long after the rain has stopped. So despite the weather, I wouldn't have wanted to be anywhere else (and the fact that we won LOL!).

I wanted to share this resource for anyone interested in learning how to approach strength training effectively and safely.

It was written by someone who is not only highly knowledgeable in the fitness industry, but who also has a deep understanding of the science behind training and performance. She is a trusted friend, an accomplished fitness professional, and someone who has dedicated her life to helping others achieve their health and fitness goals.

If you're unsure how to incorporate strength training into your routine, how to progress your workouts, or simply want a better understanding of the principles behind effective training, this guide is an excellent place to start. I hope you find it as informative and valuable as I have.

https://gofitlife.ca/progressive-overload-strength-training/?fbclid=IwY2xjawSKdWRleHRuA2FlbQIxMABicmlkETE1ZktjNW9pY04ycWZQeGlPc3J0YwZhcHBfaWQQMjIyMDM5MTc4ODIwMDg5MgABHkTkzO9I3lGcjT09TM6nbmoGeF0Yrg6DghfIiowsufFMBydepXIoI9ZMy3Em_aem_XEjd-SwOSSdZv9WKUzPUJg

Progressive Overload: A Practical Guide for Lifelong Strength Training A practical, evidence-based guide to using progressive overload for strength, muscle, and lifelong training so you can progress consistently without doing too much, too fast.

A quick trip to Vancouver for a close friend’s funeral. I am always in awe of the beauty all around - the sea, the sand and the amazing trees - this never gets old ♥️

The one thing I don’t take for granted is time - it’s such a precious commodity. I have always told my girls - the best gift they could give me is a gift of their time. Time to spend together and make precious memories so on this Mother’s Day celebration we did exactly that! Time to hang out together, watch a movie and have some great laughs. It doesn’t get much better than that ♥️♥️♥️.

I retired in October 2025—earlier than I expected. It wasn’t part of the plan, but it gave me a lot of clarity. Two things in life are never guaranteed: time and health.

Because of that, staying active is something I no longer take for granted. I’m genuinely grateful that I can move, train, and push myself. More importantly, I want to be able to show up fully for my family—for as long as possible. That’s what drives me to stay consistent.

And let’s be honest—it’s not always easy. There are days when the energy just isn’t there, when the tank feels empty. But those are the days that matter most. Those are the days I remind myself why I started and push through, even if it’s not perfect.

Age isn’t an excuse. The reality is, we’re all moving in the same direction—some of us are just a little further along that timeline. What we do with the time we have is what counts.

We already make time for the basics—fueling our bodies with good food, getting sleep, staying hydrated. But physical fitness deserves that same level of commitment. It’s not extra—it’s essential.

For me, consistency in exercise isn’t about perfection. It’s about showing up, taking care of my health, and investing in the time I still have.

Because in the end, that’s what really matters.

I came across this and had to share—it’s not just about running, it’s about everything. We’ve all had those days (myself included), but showing up anyway is what leads to results. Stay focused. Push through. You’ve got this!

Consistency matters more than motivation, especially when you’re just starting out, getting back into a routine, or simply testing the waters. Real results take time and a great deal of patience—it can’t be rushed. That’s why it’s so important to find something you genuinely enjoy doing. When you combine consistency with proper nutrition, adequate sleep, and a balanced approach to exercise, you create a strong foundation for long-term success.