Harvest Health & Fitness
Rd 44 NE Road Marker 3098 R0G 2J0 Sanford, MB, Canada

The full squat is one of the most basic and fundamental human postures. However, due to the heavy reliance on chairs and footwear it has become a position that many people have difficulty achieving. A full or deep squat is defined as a position when the knees are fully flexed and the back of the thigh rests against the calf muscles while keeping the heels flat on the ground. The full squat is a natural human posture often used as an alternative to sitting in Asian cultures a...nd among young children, but rarely performed by adults in Westernized countries. Spending time in a squat position offers many health benefits and can serve as way to correct postural imbalances. Some of the benefits are: ~ ankle mobility ~ hip strengthening ~ glute strengthening ~ posture correction ~ improved digestive health (yes you read that right) Try sitting at the bottom of a full squat and sit there. Your body will thank you! #fullsquat #benefits #natural #harvesthealthandfitness #below90

Sometimes when starting a new fitness or health routine it’s hard to keep accountable, I recommend an accountability partner. Someone who helps you set goals, motivates you and helps you stick to your goals. Knowing that someone else is watching you and vice versa raises the bar and makes it more difficult to slack off. Don’t have someone to partner up with? Come join our zoom classes, all our coaches and members are motivating and knowing that others are expecting you ...to be in class also helps hold you accountable! Let’s crush these 2021 goals! #accountability #motivated #crush #goals #harvesthealthandfitness #yougotthis

Yes!! For all of you that have made Health and fitness a goal of yours this year, this quote is for you! The distance between your dreams and reality is called DISCIPLINE. ... #motivation #discipline #getit #goals #letscrushthem

Here’s a lady that always shows up and gives 100% whether it was in the gym or now on zoom, she is always ready! It’s been a rare occurrence that she hasn’t showed up to our daily zoom classes since COVID shut down. Way to go @kathy.hagen.3990 ... #memberhighlight #waytogo #dedication #inthegymandout #covid

Let’s make those New Years goals count! If it’s health or fitness related we are here to help you on your way! Zoom classes still happening with a great community to keep you motivated and accountable! Become a member and you won’t be disappointed!! First week of January will still be online membership but fingers crossed the government gives us the ok to get back into the gym with each other next week! ... #makethemcount #goals #harvesthealthandfitness #letsdothis

Great tip from @rpstrength and their recipe book is great too!! When it comes to mealprep, keep it simple when just starting out! You don't have to use fancy or exotic meals at the start (you can if you want though). ... Batch cook some proteins, veggies, and carbs and then portion out as needed for your meals. If you want some fancier recipe ideas, our RP Cookbook Bundle is on sale on our website for New Year's! Get all five cookbooks for $10 off, only $59 for all five featuring 350 macro-friendly recipes! Credit to @seecaitiesweat : Tilapia, roasted broccoli, and roasted sweet potatoes Protein 45 grams Fat 15 grams Carbohydrates 45 grams #macros #highprotein #cleaneating #rpdietapp #healthyfood #rpstrength #rplifestyle #healthylifestyle

We love seeing members push themselves past their comfort zone! Each time you give just a little more, not only does that help you develop a new comfort zone thats bigger than the last one, it also adds up. If you give 1% somewhere in each workout, soon youll be 10% better or farther!! Discomfort is a given when youre pushing to the next level in a workout. But if you experience pain, its best to stay in your comfort zone. Its important to know the difference!... #pushyourself #comfortzone #harvesthealthandfitness #improve #healthylifestyle

Little Wednesday challenge! 12 glute bridges 12 tricep push ups 12 donkey kicks each side... 12 pike push ups Repeat 3 times Post below if you complete it!! #challenge #wednesday #youcandoit #pushups #glutes #harvesthealthandfitness

How awesome is this... @dannymaicher @melissaschulz03 and their daughter Abby all worked out together during last nights class. Harvest Health & Fitness allows kids to join in! We love seeing families work our together!... #familyaffair #goodjob #kidswelcome #harvesthealthandfitness #familyfitness #functionalfitness #weightsclass

Good job @ejephcote !!! Tonight for the first time Emma used 25lb dumbbells to press overhead! Emma just recently returned to the gym after COVID. During the COVID break she continued her fitness with our at home workouts and is back and ready to kick butt! #strongmomma #weights #goodjob #harvesthealthandfitness

Going to the gym is great for your body, but its also great for your mind. ~ Rory McIlroy #physicalhealth #mentalhealth #greatforthrmind #harvesthealthandfitness #gymlife #motivation

What class time is your favourite class to attend? Did you know we have 6 AM, 9 AM, 7:30 PM and 8:45 PM classes?! Our open gym anywhere in between from 4:45 AM - 10:30 PM Monday thru Sunday. #classes #morningandnight #whatsyourfavorite #harvesthealthandfitness #cometry

Happy 40th birthday @lisamarielewko Thanks for being an amazing coach and friend, and for bringing health and fitness to our community! You have changed so many lives! Hope everyone enjoys Lisas Fit and 40 workout!!!! #happybirthday #fitand40 #youdontlook40 #coach #thankyou

@laurenpr50 has been coming to Harvest Health & Fitness for 6 years now!! She started coming for personal training 2 times a week with Lisa, when the gym was still in Lisas basement. Lauren has been consistent with her personal training. She has learned most of her lifts and functional fitness at her own pace thanks to the one-on-one of personal training. Now you can find her at our 6 AM classes killing it!!! ... Great job Lauren! #personaltraining #toclasses #ownpace #harvesthealthandfitness #functionalfitness

Like exercise, massage does more for you if you engage in it regularly... even a monthly treatment can help! Morning and afternoon massage times available with Lisa! Contact the gym for bookings! #massage #selfcare #makeitroutine #harvesthealthandfitness

Tuesday/Friday weight class is a great addition to your function fitness class! Accessory exercises allow you to focus on different muscle groups - or hit certain muscle groups in different way. This ultimately reduces your weakness and imbalances and makes you a stronger and more resilient gym-goer. Weight class is Tuesday 7:30 PM or Friday 9:00 AM. ... If you would rather do regular class Tuesday instead of the weights you can do that too! #weights #accesorywork #harvesthealthandfitness #fridays #tuesdays

Lets talk about weight and dieting! It may seem counter-intuitive, but the scale is better at helping you maintain your weight than it is at helping you lose it. The reason? There are important changes happening in your body that the scale cant measure or detect, such as: Body composition changes - This means you exchange fat for muscle, you see changes in your body but not the scale. ... Changes on the inside - Exercise teaches your body how to release more fat-burning molecules. The more fit you are the more fat you burn at rest. More strength & endurance - If you exercise regularly, youll be able to do more and more each time. Your weight is just one aspect of your progress and, in many cases, it's not even the most important one!

Do you make sure to set aside time to stretch?! Stretching keeps the muscles flexible, strong and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then when you go to exercise, the muscles are weak and unable to extend all the way! If you are ever unsure how to stretch a specific muscle just ask one of our coaches! They would be happy to help! ... #stretch #itsimportant #flexibility #healthy #setasidetime #harvesthealthandfitness

This week we have been working on our 2-3 rep max on lifts. Which means we are slowly working our way up to our 1 rep max!!! So make sure to hit up our classes and work on perfecting those lifts! Cant wait to see the progress clients have made!... #lifting #max #progress #dontmissout #harvesthealthandfitness

Accountability can be huge for a lot of people when it comes to achieving their goals. Harvest Health & Fitness offers accountability programs to help you along your way! Having someone to check in with helps significantly with staying on track. Our accountability program includes:... Goal setting Weekly/bi-weekly check ins at the gym Progress pictures Measurements/body fat calculation Nutrition tips & tricks Contact the gym for pricing! #accountability #goalsetting #wecanhelp #harvesthealthandfitness #progress

Time to think of some fall goals and fill up our goal board! Think about it this week and let one of the coaches know your goal so we can post it on the goal board! Some S.M.A.R.T. goal setting tips:... * Set a specific goal - clear & defined * Set a measurable goal - date, time, amount * Set attainable goals - make sure its possible * Set a relevant goal * Set a time line #goals #goalboard #smartgoals #harvesthealthandfitness

Great post about fruit from @204lifestyle It always makes us a little sad when we hear clients say they dont eat any fruit because it has sugar. While this is technically true, yes, fruit has sugar, its naturally occurring and fruit is full of fibre, vitamins and minerals. It can absolutely be part of a healthy balanced diet. - We LOVE fruit and we encourage our clients to regularly eat their favorite fruits ... - When tracking macros you become more aware of how to source your energy from foods you enjoy, and foods that are good for you. You learn how to eat for volume, which foods are more nutrient dense versus which foods are more calorie dense. - For some people this knowledge is freeing and allows them to be more inclusive with food. Knowledge is power when it comes to nutrition especially when the diet industry is so quick to label foods good, bad, clean and dirty. - Below is a list of some of our fave fruits. These are calories for the listed servings. You can see which fruits are more calorically dense. They are all nutrient dense - Blueberries - 180 grams Strawberries - 300 grams Raspberries- 200 grams Blackberries- 240 grams Cherries - 200 grams Bananas - 110 grams Apples - 200 grams Pineapples - 200 grams Mangos - 170 grams Watermelon - 330 grams Pomegranate - 120 grams Grapes - 150 grams - Scared of fruit? You have our permission to NOT BE SCARED! What is your fave fruit? Let us know!? #macros #nutrition #fruit #flexiblediet #diet See more

Core exercises improve your balance and stability. Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles. #core #balance #stability #harvesthealthandfitness #functionalfitness

Another strong mother-daughter duo!! You can find @reimer.carla and @laurenpr50 hitting up our 6 am classes! Awesome job ladies!! Its great to see so many family members working out together! #family #motherdaughter #duo #earlyclass #harvesthealthandfitness

Personal training times available! Different price packages are available to meet your needs and budget. Check out our website for more details www.harvestfitness.ca #personaltraining #harvesthealthandfitness #pacakages

Tomorrow is the first Monday class at 6 AM of the new fall classes! Make sure to sign up tonight and not miss out! #earlybird #morningclass #monday #nevermissamonday #harvesthealthandfitness

New Members Get unlimited for the month of September for only $55 plus GST! What a great way to try out a new gym and get back into a regular routine!... *new members only *must commit to minimum 3 months in a row of any membership (including the first unlimited month) #newmember #deal #september #cometryitout #harvesthealthandfitness

Come on down to open gym!! 4:45 am - 10:45 pm #harvesthealthandfitness #opengym #comeondown

Now that kids are back in school why not book yourself a massage!!?! Afternoon massage times available! Contact us today to book that massage!... #selfcare #itsimportant #massage #harvesthealthandfitness #booktoday

All of our classes remain small during these COVID times to allow for proper social distancing. Each class is currently limited to 6 openings at one time. Family members are welcome to come together and share a spot. #covid #smallclasses #socialdistancing #harvesthealthandfitness #familysharing

Ever wonder what a Tuesday evening or Friday morning weight class consists of?! Here is a little sneak at Septembers weight training class. Accessory work is going to make you a better athlete, improve your overall fitness and lead to sustainable long-term fitness.... Accessory exercises should be done for a number of important reasons: To develop a more well rounded body. To isolate and strengthen your weaknesses, thus greatly reducing the risk of injury. They are less taxing on your central nervous system and joints. To build a strong foundation of fitness. They can improve current irritations in the body before they become worse. They promote muscle growth (hypertrophy). So when will we see you next at one of our two weight training classes?! #accesorywork #weightclass #harvesthealthandfitmess #somanybenefits #wellrounded

@drea_murphy_ is a mother of two and is dedicated to working out! You can find her killing it at the 9 am class! Andreas current new goal is lift heavier weights! #memberhighlight #goals #mother #strongmom #morningclass #harvesthealthandfitness

Did you know that Harvest Health & Fitness has a 10 class pass for $180 plus GST? Its a great way to try out the gym and there is no expiration date on the classes. You can also add it to an existing membership of 1 or 2 classes a week to get in an extra workout or two without the full commitment of a unlimited membership. #10classpass #options #extraclasses #nocommitment #harvesthealthandfitness

Check out Coach @lisamarielewko transformation from a few months back. Lisa trains atleast 5 times a week at Harvest Health & Fitness. She didnt concentrate on just fitness however... proper macro tracking was also key to this amazing transformation. Want to have your own transformation but dont know where to start?! Contact the gym today to get started on yours!... #transformation #coachlisa #fitnessandnutrition #key #amazing

Did you know Harvest Health & Fitness is kid friendly?! Kids are welcome to join the class or they can hang out in the kid zone while you workout. #kidfriendly #kidsworkouttoo #harvesthealthandfitness #healthykids #kidszone

Heres a little at weekend home workout challenge for you! 15 push ups30 second plank25 sit ups30 second plank35 mountain climbers30 second plank Rest 30 seconds and repeat 2-3 times!... Enjoy!!!! #harvesthealthandfitness #dailychallenge #tuesdays #enjoy

Reminder Starting September 8th our fall schedule begins. Monday 6am, 9am, 7:30pm, 8:45pm Tuesday 9am, 7:30pm Wednesday 6am, 9am, 7:30pm, 8:45pm... Thursday 9am, 7:30pm Friday 9am So make sure to go sign up on the Vagaro app. #fallschedule #signup #harvesthealthandfitness #vagaro #september #addedclasses

We are excited to announce our second gym baby!!! Welcome Eli Kenneth Langlois! Congrats @candice.langlois and Justin Langlois!!! He is adorable! During pregnancy Candice continued to show her dedication to working out. During COVID shut down she attended 4-5 zoom classes a week, and in August returned to the gym and attended atleast 3-4 classes a week. There was no stopping her!... Candices last class she attended was just 4 days before giving birth to Eli... and to top that off it was a 6 am class! Way to go Candice!! Cant wait to see Eli and @candice.langlois back in the gym! #gymbaby #congrats #socute #harvesthealthandfitness #elikenneth

Welcome back to the gym @shanzkrista !!! This morning was Shannons first day back to the gym since COVID shut down and she did amazing!! Up until now shes been attending our regular zoom classes at 9 am. On top of that you can find her running regularly! Good job Shannon on maintaining your fitness through out COVID. #welcomeback #maintenance #goodjob #harvesthealthandfitness #covid #countrygym

You can find @ccharette43 at our 6 am class rocking every workout! She has been consistent with attendance since 6 am has returned. Good job Carol!! 6 am is a great time to get in your workout; it leaves the rest of your day free for work, errands and fun!... #earlyriser #memberhighlight #harvesthealthandfitness #goodjob #consistent

Not quite comfortable with coming to classes yet? Lisa has personal training times at 8 am and afternoons between 1-3:30 pm starting mid September. Personal training has so many benefits:... -Program tailored to you -One on one training -See faster results -Break through your plateaus -Avoid injury -Accountability Check out the packages on our website below and contact the gym if you are interested! https://www.harvestfitness.ca/ #personaltraining #harvesthealthandfitness #earlymorning #benefits #afternoons