Armour Fitness
6015 12 Ave T7E1Y4 Edson, AB, Canada

16 weeks. It really isn’t all that long. Yet you can completely transform your body and mindset in that time! We’re here to lay out each step for you, to take all the thinking and guesswork out of it, and to hold you accountable! During the 16 weeks you’re able to create new habits and a new lifestyle to carry on yourself! The Team at Armour Fitness would like to give a Big Shoutout to Jodi Cox for her efforts and consistency through her 16 weeks!

16 weeks. It really isn’t all that long. Yet you can completely transform your body and mindset in that time! We’re here to lay out each step for you, to take all the thinking and guesswork out of it, and to hold you accountable! During the 16 weeks you’re able to create new habits and a new lifestyle to carry on yourself! The Team at Armour Fitness would like to give a Big Shoutout to Jodi Cox for her efforts and consistency through her 16 weeks!

The team at Armour Fitness would like to give a BIG SHOUTOUT to Shelby for her diligence through her 16 Week Program! She kept up her efforts and saw some amazing changes! **photos used with permission

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The team at Armour Fitness would like to give a BIG SHOUTOUT to Shelby for her diligence through her 16 Week Program! She kept up her efforts and saw some amazing changes! **photos used with permission

? Creatine is one of the most studied supplements for muscle gain on the market! Creatine is a substance that is naturally found in muscle cells. It helps your muscles produce energy during heavy lifting or high-intensity exercise. Here are some highlights about creatine: ... Creatine gives your muscles more energy and leads to changes in cell function that increase muscle growth. Supplementing with creatine can result in significant increases in muscle mass. This applies to both untrained individuals and elite athletes. Creatine is one of the best supplements for improving strength and high-intensity exercise performance. It works by increasing your capacity to produce ATP energy. This allows you to push your workouts harder for a longer period of time which gives your muscles more time under tension and results in greater gains! Research indicates that it decreases levels of myostatin, a molecule responsible for stunting muscle growth. Reducing myostatin can help you build muscle faster. Creatine can stimulate several key biological processes that lead to increased muscle growth and size. You can easily add it to your daily protein shakes. The best form of creatine is called creatine monohydrate, which has been used and studied for decades. Consider using creatine to enhance your gains! **always check with your doctor first to be sure supplements are right for you. See more

, ’ . Photo credit: @hollywrightphotography

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When both Trainer and client have happy and unbelieving tears at the final day of the 16 weeks, you know it’s been a time of effort, results, and more than just the physical outer changes that have taken place. The Team at Armour Fitness would like to give a BIG SHOUTOUT to Leslie for her diligence and effort through her 16 weeks! She set a goal for herself and hit it in no time, having to create a second goal which she also nailed right near the end of her 16 weeks...! **photos used with full permission from client See more

? Creatine is one of the most studied supplements for muscle gain on the market! Creatine is a substance that is naturally found in muscle cells. It helps your muscles produce energy during heavy lifting or high-intensity exercise. Here are some highlights about creatine: ... Creatine gives your muscles more energy and leads to changes in cell function that increase muscle growth. Supplementing with creatine can result in significant increases in muscle mass. This applies to both untrained individuals and elite athletes. Creatine is one of the best supplements for improving strength and high-intensity exercise performance. It works by increasing your capacity to produce ATP energy. This allows you to push your workouts harder for a longer period of time which gives your muscles more time under tension and results in greater gains! Research indicates that it decreases levels of myostatin, a molecule responsible for stunting muscle growth. Reducing myostatin can help you build muscle faster. Creatine can stimulate several key biological processes that lead to increased muscle growth and size. You can easily add it to your daily protein shakes. The best form of creatine is called creatine monohydrate, which has been used and studied for decades. Consider using creatine to enhance your gains! **always check with your doctor first to be sure supplements are right for you. See more

Having weak hip flexors can be a serious pain. One job of the hip flexors is helping stabilize the lower back, so a weakness in these muscles compromises core strength and alignment in the body. Other discomforts can include low back pain especially after sitting, weak abdominals, and of course discomfort in the hips. Focusing on strengthening hip flexors can help to eliminate these issues! Moves that strengthen the hip muscles, the glutes..., and the core will all be useful in preventing tightness in the hip flexors as well as injuries. These moves can improve strength and provide a good stretch at the same time: : This move will work your hips, core, and glutes. Lying on your back with knees bent, lift the hips up as high as possible and squeeze the glutes. To make it more difficult, cross one leg over the opposite knee and lift one side at a time. - : To really focus on one area at a time, try a single leg skating squat. Lower into a typical squat and lift one leg up and back as you rise back up to standing position. Stretch the opposite leg out straight to lengthen hip flexors while also working the glutes. : In plank position on your hands, alternate bringing each knee forward, toward your chest. You can use sliders for this and do it either fast or slow to work both hips and abs. See more

, ’ . Photo credit: @hollywrightphotography

? Nutrition is where it’s at! The only thing this gal changed was nutrition! The team at Armour Fitness would like to give a great big SHOUTOUT to Tanya Ness!! She hopped on our customized meal plans only option and is living proof of how important right nutrition is! 80% of weight loss is what you’re choosing to eat! **photos used with permission

? Nutrition is where it’s at! The only thing this gal changed was food choices! The team at Armour Fitness would like to give a great big SHOUTOUT to Tanya Ness!! She hopped on our customized meal plans only option and is living proof of how important right nutrition is! 80% of weight loss is what you’re choosing to eat! **photos used with permission

When both Trainer and client have happy and unbelieving tears at the final day of the 16 weeks, you know it’s been a time of effort, results, and more than just the physical outer changes that have taken place. The Team at Armour Fitness would like to give a BIG SHOUTOUT to Leslie for her diligence and effort through her 16 weeks! She set a goal for herself and hit it in no time, having to create a second goal which she also nailed right near the end of her 16 weeks...! **photos used with full permission from client See more

Having weak hip flexors can be a serious pain. One job of the hip flexors is helping stabilize the lower back, so a weakness in these muscles compromises core strength and alignment in the body. Other discomforts can include low back pain especially after sitting, weak abdominals, and of course discomfort in the hips. Focusing on strengthening hip flexors can help to eliminate these issues! Moves that strengthen the hip muscles, the glutes..., and the core will all be useful in preventing tightness in the hip flexors as well as injuries. These moves can improve strength and provide a good stretch at the same time: : This move will work your hips, core, and glutes. Lying on your back with knees bent, lift the hips up as high as possible and squeeze the glutes. To make it more difficult, cross one leg over the opposite knee and lift one side at a time. - : To really focus on one area at a time, try a single leg skating squat. Lower into a typical squat and lift one leg up and back as you rise back up to standing position. Stretch the opposite leg out straight to lengthen hip flexors while also working the glutes. : In plank position on your hands, alternate bringing each knee forward, toward your chest. You can use sliders for this and do it either fast or slow to work both hips and abs. See more

... ...and if you want to look fashionable while doing so, we’ve got sweet toques See more

? Nutrition is where it’s at! The only thing this gal changed was nutrition! The team at Armour Fitness would like to give a great big SHOUTOUT to Tanya Ness!! She hopped on our customized meal plans only option and is living proof of how important right nutrition is! 80% of weight loss is what you’re choosing to eat! **photos used with permission

? Nutrition is where it’s at! The only thing this gal changed was food choices! The team at Armour Fitness would like to give a great big SHOUTOUT to Tanya Ness!! She hopped on our customized meal plans only option and is living proof of how important right nutrition is! 80% of weight loss is what you’re choosing to eat! **photos used with permission

... ...and if you want to look fashionable while doing so, we’ve got sweet toques See more

... ...and if you want to look fashionable while doing so, we’ve got sweet toques See more

!! Perfect for those days when you can’t hit up an hour workout but still want a good sweat session! You’ll know you’ve accomplished a good workout after just one of these! 10 quick Full-Body Strength Workouts including ARMRAPs, HIIT & Circuits... Most workouts can be accomplished in just 20 mins! 6 weeks of access for just $49!! All workouts can be done at the gym OR HOME with minimal at home equipment! Click on the link in our bio to get set up! See more

? For most people, the biggest cause of tightness is what we do all day long: sitting for too long. When you sit all day at a desk, the iliopsoas, in particular, shortens, making the flexors tight. Some athletes are also more prone to tightness. If you’re a runner then you use the hip flexors a lot, especially the iliopsoas, to lift the leg up with each stride. This repeated shortening of the muscle isn’t compensated for by a lengthening movement. ... Having a weak core can also be an issue that contributes to tight hip flexors. Because these muscles are connected to and stabilize the spine, they often take over when the core is not strong. This can lead to tightening and pain. Having tight hip flexors can cause injuries, pain, and restricted mobility, so it’s worth taking a few minutes per day to stretch them out if you have tightness. Here are some stretches to try: . A roller can be useful in stretching and loosening hip muscles. Get into a forearm plank position on the ground with the roller under the front of one hip. Let the other leg stay out to the side, off the roller. Roll up and down for about 30 seconds, focusing on points that feel especially tight. . On your hands and knees, pull the right knee forward. Bend it under your chest and stretch out the left leg behind you. Lay down on top of your bent knee as much as you can. With tight muscles, it may take some time before you can do this fully, so take it slowly. . Sit on the floor with the bottoms of your feet pressed together. Let the knees fall outward to stretch the hips. For an extra stretch, gently push down on your knees. . Perform a deep lunge with the right leg forward. Gently let the left knee rest on the ground and straighten that leg as much as possible. Put your palms flat on each side of the right foot, then raise the left arm up above your head and lean to the right. Hold a few seconds and repeat on the other side. Coming up next we’ll cover exercises to strengthen your hip flexors! See more

... ...and if you want to look fashionable while doing so, we’ve got sweet toques See more

!! Perfect for those days when you can’t hit up an hour workout but still want a good sweat session! You’ll know you’ve accomplished a good workout after just one of these! 10 quick Full-Body Strength Workouts including ARMRAPs, HIIT & Circuits... Most workouts can be accomplished in just 20 mins! 6 weeks of access for just $49!! All workouts can be done at the gym OR HOME with minimal at home equipment! Click on the link in our bio to get set up! See more

? For most people, the biggest cause of tightness is what we do all day long: sitting for too long. When you sit all day at a desk, the iliopsoas, in particular, shortens, making the flexors tight. Some athletes are also more prone to tightness. If you’re a runner then you use the hip flexors a lot, especially the iliopsoas, to lift the leg up with each stride. This repeated shortening of the muscle isn’t compensated for by a lengthening movement. ... Having a weak core can also be an issue that contributes to tight hip flexors. Because these muscles are connected to and stabilize the spine, they often take over when the core is not strong. This can lead to tightening and pain. Having tight hip flexors can cause injuries, pain, and restricted mobility, so it’s worth taking a few minutes per day to stretch them out if you have tightness. Here are some stretches to try: . A roller can be useful in stretching and loosening hip muscles. Get into a forearm plank position on the ground with the roller under the front of one hip. Let the other leg stay out to the side, off the roller. Roll up and down for about 30 seconds, focusing on points that feel especially tight. . On your hands and knees, pull the right knee forward. Bend it under your chest and stretch out the left leg behind you. Lay down on top of your bent knee as much as you can. With tight muscles, it may take some time before you can do this fully, so take it slowly. . Sit on the floor with the bottoms of your feet pressed together. Let the knees fall outward to stretch the hips. For an extra stretch, gently push down on your knees. . Perform a deep lunge with the right leg forward. Gently let the left knee rest on the ground and straighten that leg as much as possible. Put your palms flat on each side of the right foot, then raise the left arm up above your head and lean to the right. Hold a few seconds and repeat on the other side. Coming up next we’ll cover exercises to strengthen your hip flexors! See more

? Research studies have found that caffeine enhances the mobilization of fatty acids during the process of fat loss during aerobic exercise. It moves more fatty acids out of storage and into the mitochondria to be used for energy, thus promoting the loss of fat! By exercising aerobically, we take fat out of storage and put it to use.... This is fat loss. Caffeine increases the ability to workout for a longer period of time. With caffeine, your body is able to take in more oxygen and this means more fat can be oxidized. Caffeine is also known to have an effect on respiratory exchange ratios; the amount of oxygen taken in through respiration versus carbon dioxide released. Caffeine increases the ratio in favor of more carbon dioxide production and greater oxygen intake and utilization. Caffeine results in increased fat oxidation, which, in turn, leads to a decrease in the production of lactate. Lowered lactate production leads to yet a greater increase in time to exhaustion, so you can keep at it longer and keep burning even more fat. And, the presence of lactate in muscles tends to slow down the breakdown of fatty acids, so if you are producing less lactate, your muscles will be able to continue oxidizing more fat from storage. Caffeine is not a magic bullet. Drinking coffee plus sitting on the couch does nothing! Caffeine plus exercise triggers the catabolic effect of increased fatty acid oxidation. Source: ISSA Coffee and Fat Metabolism See more

’ , . What’s stopping you? What’s holding you back from hitting your goals?... Don’t wait for tomorrow. Tomorrow never comes. #letsbeatyesterday See more

Shout out to Sara for working hard to nail her goals! You go girl! **photo used and posted with permission