FIT & FIERCE

MOTIVATIONAL Monday Set your fitness goals and make them happen! They’re so important. They hold us accountable, expand our definition of possible, and encourage us to push through temporary discomfort for longer-lasting change. ... Pick one thing you want to crush, like doing 25 push-ups or completing your first-ever 5K, and channel your efforts into achieving that before exploring another goal. We all want instant gratification, but it’s important to be realistic with the time frame you develop for achieving your goal. Remember, lasting changes take a while. Know that you’re never going to make an overhaul in one week. Keep motivated, exercise harder, set yourself with better goals and get better results with your training. Now go and knock out your goals! - - - #markhampersonaltrainer #personaltrainermarkham #personaltrainingmarkham #community #markham #markhamontario #cityofmarkham #markhambusiness #communityofcornell #personaltrainer #motivationalmonday #motivation #motivationalquotes #monday #gym #fitfam #goals #focus #believe #positivevibes #instagood #inspirational #inspiration #inspirationalquotes #success #workout #gymmotivation #sports #health #fitness

MIX UP YOUR ROUTINE WITH THE BOSU BALL It’s such an incredible and worthy exercise tool that will help you build strength, integrate core stabilization and add an extra challenge of balance training. I’m performing an Opposite Arm/Leg Raise on the BOSU Ball that forces you to balance. It’s also an awesome core exercise. ... Are you looking for some variety? Let me put you through a series of BOSU Ball exercises. You’ll get a full body workout that will tone your entire body. - Decide to invest in your health and well-being. Sign up for a complimentary Consultation and Fitness Assessment at https://fitandfierce.com/ or tap on my link in my bio above. Let me help you get KILLER RESULTS and empower you to live your BEST life! - - - #markhampersonaltrainer #personaltrainermarkham #personaltrainingmarkham #community #markham #markhamontario #cityofmarkham #markhambusiness #communityofcornell #personaltrainer #fitness #gym #workout #fit #fitnessmotivation #motivation #bodybuilding #training #health #fitfam #lifestyle #sport #love #healthy #crossfit #healthylifestyle #gymlife #instagood #exercise #muscle

MOTIVATIONAL Monday This has certainly been an epic year and one with a lot of ups and downs. We’ve been on a rollercoaster of emotions and experiencing so many different feelings about the pandemic. Why don’t you conquer your mind with a workout full of squats. Exercise reduces stress, increases stamina and strength, thereby increasing one’s ability to cope with stressors.... There is nothing in this world more powerful than you yourself are. "The squat is the perfect analogy for life. It's about standing back up after something heavy takes you down." - Unknown - - - #markhampersonaltrainer #personaltrainermarkham #personaltrainingmarkham #community #markham #markhamontario #cityofmarkham #markhambusiness #communityofcornell #personaltrainer #motivationalmonday #motivation #motivationalquotes #monday #gym #fitfam #goals #focus #believe #positivevibes #instagood #inspirational #inspiration #inspirationalquotes #success #workout #gymmotivation #sports #health #fitness

TRAINING WITH A DOUBLE END BAG The double end bag is also known as the floor-to-ceiling bag. It offers a number of ways to perform different punching skill workouts. I’ve got my client Blake working on improving his aim and accuracy of his punches.... The double end bag provides the opportunity to experiment and a chance to create a different skill set. Connecting power punches on a mobile target is difficult. Practicing punches against the bag and using footwork is an exercise in and of itself. Benefits: 1. Improves hand speed 2. Develops cardiovascular endurance 3. Trains you to miss punches 4. Improves your accuracy 5. Helps with your rhythm 6. Develops your power - Decide to invest in your health and well-being. Sign up for a complimentary Consultation and Fitness Assessment at https://fitandfierce.com/ or tap on my link in my bio above. Let me help you get KILLER RESULTS and empower you to live your BEST life! - - - #markhampersonaltrainer #personaltrainermarkham #personaltrainingmarkham #community #markham #markhamontario #cityofmarkham #markhambusiness #communityofcornell #personaltrainer #fitness #gym #workout #fit #fitnessmotivation #motivation #bodybuilding #training #health #fitfam #lifestyle #sport #love #healthy #crossfit #healthylifestyle #gymlife #instagood #exercise #muscle

FTINESS STUDIO RE-OPENED AND RESUMING BUSINESS Welcome back Donnawe kicked off her workout with these barbell deadlifts. It is known as one of the best total body exercises for strength, building muscle, and fat loss. The dead in Deadlift stands for dead weight. So, every rep must start on the floor, from a dead stop. You don’t Deadlift top-down like on the Squat or Bench Press. You start at the bottom, pull the weight up and then return it to the floor.... How to Deadlift in 5 steps: walk to the bar, grab it, bend your knees, lift your chest, pull. 1. Walk to the bar. Stand with your mid-foot under the bar. Put your heels hip-width apart. Point your toes out. 2. Grab the bar. Bend over without bending your legs. Grip the bar narrow, about shoulder-width apart. Your arms must be vertical when looking from the front. 3. Bend your knees. Drop into position by bending your knees. Do NOT let the bar move away from your mid-foot. 4. Lift your chest. Straighten your back by raising your chest. Do not change your position keep the bar over your mid-foot, and your hips where they are. 5. Pull. Take a big breath, hold it and stand up with the weight. Keep the bar in contact with your legs while you pull. Don’t shrug or lean back at the top. Lock your hips and knees. Return the weight to the floor by unlocking your hips and knees first. Then lower the bar by moving your hips back while keeping your legs almost straight. Once the bar is past your knees, bend your legs more. The bar will land over your mid-foot, ready for your next rep. - Decide to invest in your health and well-being. Sign up for a complimentary Consultation and Fitness Assessment at https://fitandfierce.com/ or tap on my link in my bio above. Let me help you get KILLER RESULTS and empower you to live your BEST life! - - - #markhampersonaltrainer #personaltrainermarkham #personaltrainingmarkham #community #markham #markhamontario #cityofmarkham #markhambusiness #communityofcornell #personaltrainer #fitness #gym #workout #fit #fitnessmotivation #motivation #bodybuilding #training #health #fitfam #lifestyle #sport #love #healthy #crossfit #healthylifestyle #gymlife #instagood #exercise #muscle

ONTARIO SUPPORTING THE SAFE REOPENING OF GYMS York Region has been placed in the orange restrict level in the province's new framework of five categories unveiled yesterday by the Premier. This means my fitness studio will be able to reopen on Saturday November 7th. ... The return to a healthy and active lifestyle is more than welcomed news for my client Teresa. I will continue to follow and enforce the strict public health protocols to ensure everyone can have a safe workout at FIT & FIERCE FITNESS. Book your spots now! HERE IS MY COMMITMENT TO OPERATING SAFELY: 1. All sessions must be pre-booked. Drop-ins and walk-ins will not be permitted. 2. All clients are to bring and wear a mask. 3. Bring your own water bottle and towel. 4. The Trainer will be wearing a mask, gloves and a full-face shield. 5. Please show up on time. Upon arrival park your vehicle in the designated parking spot. Wait in your car until you receive a text that you may safely come to the front door. 6. There is a sanitation station with alcohol-based hand sanitizer at the front entrance. Sanitize your hands before entering the studio and when leaving. 7. Pre-screening and contact information recorded. 8. Adequate physical distancing, keeping at least 6 feet (2 meters) away will be maintained from the point of arrival to entering the fitness studio to providing training sessions, consultations and assessments. 9. Avoid touching your face as infections can spread from one’s hands when they come in contact with your eyes, nose and mouth. 10. Disinfectant wipes are available in the fitness studio. 11. Equipment will be cleaned before and after use. 12. Additional cleaning measures will occur during sessions and after each client session including all high touch areas. We all need to work together and support each other. Please let’s abide by the rules to save lives. - Decide to invest in your health and well-being. Sign up for a complimentary Consultation and Fitness Assessment at https://fitandfierce.com/ or tap on my link in my bio above. Let me help you get KILLER RESULTS and empower you to live your BEST life! - - - #markhampersonaltrainer #personaltrainermarkham #personaltrainingmarkham #community #markham #markhamontario #cityofmarkham #markhambusiness #communityofcornell #personaltrainer #fitness #gym #workout #fit #fitnessmotivation #motivation #bodybuilding #training #health #fitfam #lifestyle #sport #love #healthy #crossfit #healthylifestyle #gymlife #instagood #exercise #muscle

MOTIVATIONAL Monday It’s a new month, new week, and a new day. Aim higher and stay focused.... Use your smile to change the world. Stay hungry and grind hard. Happy Monday! Let’s crush it this week! - - - #markhampersonaltrainer #personaltrainermarkham #personaltrainingmarkham #community #markham #markhamontario #cityofmarkham #markhambusiness #communityofcornell #personaltrainer #motivationalmonday #motivation #motivationalquotes #monday #gym #fitfam #goals #focus #believe #positivevibes #instagood #inspirational #inspiration #inspirationalquotes #success #workout #gymmotivation #sports #health #fitness

SECOND PANDEMIC SHUT DOWN I along with my fellow gym owners are dealing with the reality of another shut down. As of 12:01am Monday October 19th my indoor fitness studio will be closed for the next 28 days. Due to the rapid increase in the rate of infection with the positivity rate above 2.77 per cent, above the high alert threshold of 2.5 per cent, the Provincial government on Friday afternoon ordered the closure of indoor gyms as a modified Stage 2 in York Region. I would... not be surprised if our industry will get pushed back again and again and again. It's unclear how long this will actually last with cases of COVID-19 continuing to climb during this second wave. With that being said, we ALL need to work collectively and to do our part to help stop the spread before things get worse. We want to try to avoid a full lockdown. I’m fully cooperating with these additional and tighter measures to protect the people of York Region from COVID-19. Stay healthy during this next waive. Work to keep people safe and stay informed about the coronavirus. Protect yourself and loved ones. And it’s not complicated: please wear a mask. - - - #markhampersonaltrainer #personaltrainermarkham #personaltrainingmarkham #community #markham #markhamontario #cityofmarkham #markhambusiness #communityofcornell #personaltrainer #fitness #gym #workout #fit #fitnessmotivation #motivation #bodybuilding #training #health #fitfam #lifestyle #sport #love #healthy #crossfit #healthylifestyle #gymlife #instagood #exercise #muscle