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Recent blog posts

Do you ever complete repetitive tasks, sitting, at your desk all day?  Have you ever considered walking while you work?  If your answer is yes, I have a solution for you!

Each month it normally takes me quite a few hours to complete all of my client fitness planning. I would complete this, while sitting in my office chair, for hours, and I realized there had to be a better way. 

I had been keeping my eye on treadmill desks and stand up desks for quite some time.  They can become quite pricy, so my research continued for a solution that was easy to use, budget friendly and works in the space you already have.

SurfShelf was the answer to all of my challenges. Not only can I utilize the SurfShelf on my treadmill, it is also compatible with the elliptical or stationary bike! It is a really awesome tool to add some physical activity to your day while doing repetitive tasks on your computer. I suggest that if you are interested in purchasing a treadmill desk try out the SurfShelf first. It’s a good way to practice and get a sense of whether or not you would actually utilise a treadmill desk or not.

Curious to see what it looks like in action?  See it here while I demonstrate! 


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Hey guys!  Are you looking for a recovery drink this week after a hard weight training session?

The post workout smoothie recipe below is one of my favourites.  It has a little bit of carbohydrate and protein, which are essential in helping your body recover after your training session. Try it out and let me know what you think!

Have a great week everyone!




½ Cup

Unsweetened Almond Milk

2 Tbsp.

PB2 or 1 tbsp. peanut butter or other nut butter

1 Scoop

Whey Protein or your choice of protein that supports your healthy lifestyle.

2 Tsp

Flax Seed (Optional)




Frozen Kale or Spinach

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Improve Your Posture Neck pain? Feeling Tired?  Does it feel like your shoulders are rolling forward?  These are common concerns many of us are faced with on a regular basis.

I believe we all have the tendency to shrug and carry our tension in our shoulders and neck.  Because of this, I would like to share one of my biggest tips to relieve this type of discomfort:  It starts with your posture.

When it comes to posture, the initial focus needs to be on stretching out the musculature of the chest and the front of the shoulders. Most of the time, people want to go straight to back exercises and work the musculature of the back. This is great and is definitely the other component that is important, but it is difficult to get really nice isolation of those back muscles if your shoulders are rolled forward and there is tension in the front of your chest.

So how do you get started focusing on stretching the musculature of the chest and front of your shoulders? Utilize a foam roller.  After a few minutes, you will start to feel the muscles loosen up. To ensure you are utilizing the foam roller correctly, watch this short video here to help you with your form.  Then include this exercise first thing in your morning routine, before your bedtime routine, or before a back workout.  Notice your posture improve over time as well as creating loose muscles for your workouts.

Looking for more assistance with your personal training?  Contact me here.

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