Evolution of Fitness & Performance Airdrie
1849 baywater gardens T4B3V4 Airdrie, AB, Canada

Biceps Tip! Next time you perform scott curls, try slightly extending at the wrist throughout the curl by dropping your knuckles towards the floor as seen in photo 1 rather than bringing your knuckles closer to your head as seen in photo 2. This will reduce the amount of activation and contraction of the wrist flexors and place more emphasis on the elbow flexors ( Biceps). Let me know if you feel this change in your Biceps... - - - - - #fitness #fitfam #workout #fit #biceps #armday #bodybuilding #powerlifting #workout #weightloss #everydamnday #yycfitness #muscle #fitnessmotivation #instagram #training #strong #strength #benchpress #gymlife #happy #health #fitnessaddict #gym #love #instagood #photooftheday #yyc #girlswholift #liftheavy See more

I really think a champion is defined not by their wins but by how they can recover when they fall. -Serena Williams @serenawilliams Real talk: ... My fiancé slipped on ice at the end of 2019 and completely shattered her ankle. Think football injury leg facing the wrong direction, 17 screws and 3 plates later. Before falling she was working out with a trainer 3 days a week, and walking the pup every day. She went from being completely independent to completely dependent on us around her (did I mention it was her right foot). When she was allowed to put weight on her foot, she had a huge mental battle to overcome, will it hurt? Will it snap? Should I even put weight on it? Over the last year and a half, she has put in the work, rehabbed her ankle and is probably stronger than she has ever been. She can squat deeper, run faster and do more than she thought would be possible after that break. Her come back is and will be better than her set back. If you find yourself in a position where you feel knocked down remember, you get out what you put in. And put if you do the work, you will get the results! - - - - - #everydamnday #fitness #motivation #gym #fitfam #fit #fitspo #health #training #healthy #getfit #lifestyle #cardio #exercise #instafit #motivation #inspiration #success #entrepreneur #business #fitnessmotivation #career #bodybuilding #workout #eatclean #instagood #gymlife #train #strong #strength

I always want to give more than I gave yesterday. -Allyson Felix @af85 Every day is a chance for you to wake up and take a step toward being the best version of yourself. The only person who is going to push you to be your best, is YOU. If you walked for 10 minutes yesterday walk for 11 minutes today, no step is too small if you're moving forward.... - - - - - #everydamnday #fitness #motivation #gym #fitfam #fit #fitspo #health #training #healthy #getfit #lifestyle #cardio #exercise #instafit #motivation #inspiration #success #entrepreneur #business #fitnessmotivation #career #bodybuilding #workout #eatclean #instagood #gymlife #train #strong #strength See more

Every day we’ve got to do something physical. It’s mind, body and spirit. Ray Lewis @raylewis Have you ever had a day when you just weren’t feeling it? Who are we kidding we all have those days! If you get into the habit of moving your body every day you are arming yourself with a habit to help change your mood/mind. Whether it’s a structured work out or a walk outside, just get moving EVERY DAMN DAY.... - - - - - #everydamnday #fitness #motivation #gym #fitfam #fit #fitspo #health #training #healthy #getfit #lifestyle #cardio #exercise #instafit #motivation #inspiration #success #entrepreneur #business #fitnessmotivation #career #bodybuilding #workout #eatclean #instagood #gymlife #train See more

Luck has nothing to do with it. I have spent many, many hours, countless hours, on the court working for one moment in time. Not knowing when it could come. - Serena Williams @serenawilliams Sometimes we don't see all the work that goes into achieving BIG goals. Great achievements take work. Whether in business, sport, relationships the list goes on. Put your head down and keep working toward the goal you want to accomplish. I believe luck can be defined as when preperation m...eets opportunity. Be as prepared as possible and when the right opportunity arises, you might just be lucky! - - - - - #everydamnday #fitness #motivation #gym #fitfam #fit #fitspo #health #training #lifestyle #healthy #getfit #cardio #exercise #instafit #instagood #gymlife #eatclean #train #fitnessmotivation #bodybuilding #photooftheday #strong #strength #healthychoices #instahealth #fitnessaddict #weightloss #trainhard #crossfit See more

I'd rather regret the risks that didn't work out than the chances I didn't take. - Simone Biles @simonebiles We have one life to live, and it's short. Take the risk. If it doesn't work out, learn, dust yourself off and move on.... What would you do today if you knew you could not fail? Let me know in the comments - - - - - #everydamnday #fitness #motivation #gym #fitfam #fit #fitspo #health #training #healthy #getfit #lifestyle #cardio #exercise #instafit #instagood #gymlife #eatclean #train #fitnessmotivation #bodybuilding #photooftheday #strong #strength #healthychoices #fitnessaddict #instahealth #weightloss #trainhard #crossfit

Don't copy an exercise because it looks cool and other sports do it. Copy it because you can measure it and it works. - Gary Cook @functionalmvmt It's SO important not only that your exercises work and can be measured, you also should know WHY you are doing them? In my opinion, if you do not know why, then you should not be including certain movements in your programs. Do the research, learn from people who know more than you, find the purpose behind the exercise. The more I... learn, the more I realize how little I actually know, but that doesn't stop me and shouldn't stop anyone from learning, especially when it's about how to make your body better! - - - - - #everydamnday #fitness #motivation #gym #fitfam #fit #fitspo #health #training #healthy #lifestyle #getfit #cardio #exercise #instafit #instagood #gymlife #eatclean #train #fitnessmotivation #bodybuilding #photooftheday #strong #strength #healthychoices #instahealth #fitnessaddict #weightloss #trainhard #crossfit See more

You don't become the thing you think about all the time, you become the thing you do all the time. - Martin Rooney @themartinrooney If there is no action behind your goals you will always stay in the same place. It is GREAT to set goals, but goals need action! Things you will do everyday, every week, every month etc. to get closer to the end result you are seeking. Rome wasn't built in a day, but it was built every day. Take action! Even if they are small steps. ... What are you doing today to get one step closer to your goal, let me know in the comment! - - - - - #everydamnday #workout #fitness #motivation #gym #fitfam #fit #fitspo #health #training #healthy #lifestyle #cardio #exercise #instafit #instagood #gymlife #eatclean #train #fitnessmotivation #bodybuilding #strong #strength #healthychoices #fitnessaddict #weightloss #trainhard

#1- Calorie control - Wether you want to lose fat or gain muscle, you need to be in control of your calories. A calorie is just another word for energy. How much energy are you consuming on a daily basis? vs how much are you using? If you aren't keeping track of it, you are simply guessing and hoping that you are correct. More often than not, I find clients are completely off (until they learn foods) and are left wondering why they aren't gaining or losing weight. They th...en get frustrated and quit. In order to either gain weight or lose weight, you NEED to be in a positive or negative energy balance. This can be done by strategically decreasing your caloric intake, increasing your energy expenditure (exercise) or both! All these diets; ketogenic, warrior diet, paleo, fasting, low carb, the twinkie diet, all work because of a calorie... ( that's right, you guessed it) deficit. Imagine you were filling a bathtub with water and you have the water on full blast. The tub is plugged and water continues to fill the tub until it begins to overflow and spill out onto the floor. Eventually the tub is full and the floor is covered in water. You grab a mop to clean the water up of off the floor, but it continues to overflow out of the tub and you can’t keep the floor dry. There is water everywhere! Think of this same thing happening with your body. The water is your calorie intake and the mop is your chosen method of exercise. It doesn’t matter what type of mop you’re using (method of training; CrossFit, powerlifting, Yoga, Running, Weight training etc. ) you’ll never be able to get rid of the excess water ( body fat from over consumption of calories) until you turn down the amount of water coming into the tub. The saying; you can’t out train a bad diet couldn’t be more accurate. If you want to lose body fat, control your taps. If you want to gain muscle, control your taps. If water spills onto the floor, you can quickly clean it up when you have control of how much is being spilled. Continued in the comments

Are you the guy that helps people move better and feel better or are you the guy that just adds strength to dysfunction? - Mike Boyle @mikeboyle If you're a coach or just like to train yourself, you should always ask yourself, why am I doing this exercise and what is the desired outcome? Are you doing an exercise because it looked cool on the gram or are you doing it because it targets a specific weakness or goal? It's very easy to get caught up in the world of "cool exercise...s ", but next time you're in the gym ask yourself; does this exercise really help me? What is the risk vs the reward? Do I have the proper mobility, strength, ability to perform it properly? Am I trying to improve strength? Muscle size? Endurance? Etc. Sometimes the best form of progression is through regression. - - - - - #everydamnday #fitness #motivation #gym #fitfam #fit #fitspo #health #training #healthy #lifestyle #getfit #cardio #instafit #exercise #instagood #gymlife #eatclean #train #fitnessmotivation #bodybuilding #photooftheday #strong #strength #healthychoices #instahealth #fitnessaddict #weightloss #trainhard #crossfit See more

It’s our third annual toy drive for the Alberta Children’s hospital foundation. Although this year may look different we are still determined to bring some joy to these kiddos and their families! Thank you from the bottoms of our hearts ... Toy Donation rules: Toys must be in the original packaging Toys must be easily cleaned and sanitized using commercial products (hard sided toys) Please no HotWheels or MatchBox toys the hospital has a huge surplus of these toys NO STUFFED TOYS (please) Any donations of stuffed toys will require a 21-day quarantine and will not make it to the children in time for the holidays Suggested gift cards: Walmart, Indigo, Amazon, Apple, Google, Shopping Malls, and Toy Stores. Cash donations are also greatly appreciated! Message us with any questions or if you want to get involved!

Nothing sustains motivation better than belonging to a TRIBE. It transforms a personal quest into a shared one. @jamesclear (Atomic Habits) I have found that your chances of success are drastically increased when you work with a group of family or friends on the same mission. ... - - - - - #fitness #workout #motivation #gym #fitfam #fit #fitspo #health #training #healthy #lifestyle #getfit #exercise #gymlife #instagood #quoteoftheday #quotes #inspiration #everydamnday#thesweatlife #strongwomen #personaltrainer #hustle #beliveinyourself #lifelessons #believeyoucan #calgary #yycliving #airdrie See more

"You can achieve anything you want in life if you have the COURAGE to dream it, intelligence to make a REALISTIC plan and the will to see that plan through to the end." Sidney A. Friedman Courage by definition is: the ability to do something that frightens one... strength in the face of pain or grief Challenge yourself to be courageous today, whatever it is, take that step no matter how big or how small! - - - - - #everydamnday #motivation #fitness #fitnessmotivation #fit #gains #healthy #workout #training #instafit #instagood #happy #workoutmotivation #yyc #yycfitness #picoftheday #photooftheday#airdrie #bodybuilding #fitfam #fitspo #instagramhub #instalike #instadaily #igers #instagrammy #eatclean #instagram #quote #quoteoftheday

Improve your grip strength with these 6 different exercises! You’ll need a dumbbell and a leverage bar. If you don’t have a leverage bar, watch to find out how to make one! Wrist Flexion 10-20 reps Wrist Extension 10-20 reps... Radial Flexion 10-20 reps Ulnar Flexion 10-20 reps Pronation 10-20 reps Supnation 10-20 reps Check out the link in my bio for access to my entire exercise library! - - - - - #everydamnday #workout #strong #strength #training #workoutmotivation #fitness #fit #fitnessmotivation #fitfam #yyc #yycfitness #healthylifestyle #airdriefitness #airdrie #bodybuilding #motivation #dedication #hardwork #workhard #gym #garagegym #coach

"Motivation is good, but desperation is even better". Motiv or motive - reason Ation - part of the word derives from the word action.... Action = to do something or move. - In other words motivation can be defined as " A reason to move or a reason to do". Motivation is great, a matter of fact, at times we all have a little bit of motivation to do the things we do on a daily basis. However, when you're tired and you're not in a positive emotional state, motivation often isn't enough. - Desperation - " the feeling that you have when you are in such a bad situation that you are willing to take risks in order to change it". - Imagine if I told you, you were going to die in 90 days if you didn't change your lifestyle habits. That if you kept going on the same path you have been on, your life would be over. Suddenly, you're a lot more inclined to make the necessary changes to see improvement. When it comes to achieving any goal, have that same thought of desperation. If X doesn't change immediately Y is going to happen to me. Motivation is great to get you started, desperation is what will keep you consistent. - Consistent deliberate effort = change. - What is it that motivates you to be better? And what is it that makes you so desperate, that you would do anything to achieve it? Eric Thomas once said, "when you want to be successful as bad as you want to breath, then you will be successful". Desperation. - - - - - #everydamnday #motivation #fitness #fitnessmotivation #fit #gains #healthy #workout #training #instafit #instagood #happy #workoutmotivation #yyc #yycfitness #picoftheday #photooftheday #airdrie #bodybuilding #fitfam #fitspo #instagramhub #instalike #instadaily #igers #instagrammy #eatclean #instagram

The Tib Anterior is a muscle that is quite often forgotten about. It's a very important muscle and can make your legs looks muscular and strong when it's properly trained. However, I have still yet to ever hear anyone get excited about hitting " Tibialis Anterior day at the gym. There is no such thing as national Tib Anterior day. Gym bros don't get super hyped about crushing Tib Anterior raises . Nobody stresses about the gym being too busy and not being able to get the... Tib . Machine ( yes, that's a real machine, and yes you should invest in one) ...but the reality is, if you want to have strong knees, rid shin splints and shed knee pain you NEED to start giving this muscle some love. The Tibialis Anterior is a decelerator. It helps you stop when you're running. It helps you stop when you're walking and even helps you land when your jumping. If it's not strong and able to do its job of assisting the foot and ankle from absorbing force, it allows that force to travel up to your kness. I'm sure you can imagine how bad that would be. The bottom line, give this muscle some TLC and if you don't have a Tib Ant machine, get creative and use a cable machine, band or dumbbell! Check out the link in my bio for a full exercise library! - - - - - #everydamnday #betterthanyesterday #workout #exercise #fitnessmotivation #fitness #fitfam #strength #strengthtraining #bodybuilding #yycfitness #yycfit #airdrie #airdriebusiness #igfitness #wednesdaywisdom

The standing swiss ball neck extension is a great exercise to develop the extensor muscles in your neck. These are extremely important for maintaining a good posture and keeping your head in line with your spine. These become even more important if you sit at a desk for long hours or play contact sports. The average Canadian sits for 10 hours per day. This can include sitting at a desk when at work or school, driving in a car, or sitting on the couch waching tv. Pay attenti...on to what is happening with your neck as your will naturally try and bring your head closer to whatever it is you're looking at. Strengthening the muscles in the back of your neck can make sure you don't develop forward head posture and can prevent future injuries in sports and everyday life. Make fitness a part of your lifestyle, every DAMN day! Check out my exercise library for more exercises! - - - - - #everydamnday #workout #strongforlife #fitness #motivation #gym #fitfam #fit #fitspo #health #training #healthy #lifestyle #getfit #exercise #instafit #instagood #gymlife #train #fitnessmotivation #bodybuilding #strong #strength #fitnessaddict #trainhard #determination #yycfitness #airdriefitness #yyc