Fit For Your Lifestyle

30 DAY FIX Just kidding. I wouldn’t do that to you. I actually can’t promise anything. If you want to change your body composition, or make lifestyle changes you have to be willing to put in work... longer than 30 days. You can learn a lot in 30 days, feel a lot different within 30 days, and you can build some really good habits, but a transformation doesn’t happen in 30 days. I wouldn’t promise you that, because it’s not realistic, and I want you to be successful. ... I want to teach you the principles of healthy living, and help you develop habits that allow you to maintain that lifestyle. You have to be open to learning, you have to trust the process and keep your head up because you’re in this for the long haul. Ready to make long lasting change? DM us @workhorsefitnessco #workhorsenation #ponyup #fitness #coach #theother23 #lifestylechange #healthyliving #health #healthiswealth #learn #grow #womanup #leanbodies #summershred

Quarantine, Code Grey, Lockdown, Shutdown. Last year at this time there’s absolutely no possible way I would have thought we would still be here. Operation Darkhorse started with a bang. We each got a dumbbell to take home to love and care of as our own, some of us worked on the things we avoid like flexibility, others focused on Nutriton and maybe some didn’t change anything at all. What if next year, there’s a Closedown? Stoppage? Solitary confinement? Whoa. Please no, BUT ...what if! What if you didn’t do anything to try and ride to the occasion? We can’t control what we can’t control so think of things that are in your control and make those happen. We can’t control wether or not the gyms, patios, and malls are open but we can control what we do with our time. What can you do, within your control to bring more joy to your life? If you don’t start now, you may never start. @workhorsefitnessco #operationdarkhorse #workhorsenation #ponyup #communityovereverything #lockdown #shutdown #closedown #code50shades #covidsucks #riseup

Community (Scroll through for the good ol’ days). We’re not just a gym. People don’t come here just to lift heavy things, and leave feeling accomplished. I’ll even go as far to say, people don’t come here just to be taught proper from and have the program done for them. ... Anyone can Google How to do a squat. Anyone can get on YouTube and search Soul crushing workout. You can’t go on YouTube and find a feeling of connection, community, a place where you feel like you belong. We’re not just a gym. We Fam. We take care of each other, and though these lockdowns have put a halt to all our fun activities. We will return, and we will return thirsty, hungry, and fierce. @workhorsefitnessco #communityovereverything #workhorsenation #salut #ponyup #saturdaycommunitysweat #workhardliveeasy #ponyonrepeat #workout #fam #fitfam

I’m a Coach at Workhorse Fitness Company. Taking the Coaching Internship helped me learn a lot about myself. I was able to discover how to use my passion for helping people and my drive as a hard worker to truly make that into a career. Someone asked me the other day. Is working at Workhorse your end goal? Like do you want to stay there forever? I really didn’t understand the question because why wouldn’t I? I literally love my job and if I can make enough money to buy No... Bulls 15 times a year, spend whatever time on a beach, a boat, or a mountain whenever I want to... that’s the dream. A career that you love, and a salary that supports the lifestyle you want to live. I get paid to change peoples lives every damn day. CHANGE LIVES! If that amps you up, DM me or @workhorsefitnessco We have 2 spots left in our Coaching Internship Program and you could also be given an opportunity to do the same. #coaching #coachinginternship #Workhorsenation #coachingcareer #fitnesscareer #bestjobever #happiestplace

Hear that? That's the sound of selfcare. ____________________________________... Anne just completed her Onboarding experience with Coach @cassfitness88 and has graduated into the group class model. During this time, she learned about her specific joint range of motion, movement patterning, the language of fitness and the proper way to do what it is that we do. If you're looking to find a gym to call home where you know your needs can finally be met, send us a DM. We don't just exercise. We educate. ____________________________________ I really feel like the true me right now. I’m finally doing things for myself and enjoying what I’m doing. This is my effort to make myself number one. ____________________________________ @workhorsefitnessco #WORKHORSENATION #workhardliveeasy #onboarding #ponyup #fitness #evolvefitness #fitforlife #motivation #happymonday

Self Love This week alone, I had 3 clients ask me How are you doing Cass? I feel like you’re always checking up on everyone else. I want to check up on you. Here it is... Self Love, Time to myself, taking care of my inner child. Crayons, music, and a psorite. What more do I need? Oh. Snacks. Snacks are good. ... Tell me what you do to take care of you? What’s your dial down, self love, routine? @workhorsefitnessco #selflove #internalgrowth #stressmanagment #dialdown #innerchildwork #freyaridings #music #love

Pro Tip: Make extra or pack half. I’m not hungry in the morning. My follow up to this is, do you ever get hungry? If not, that’s a wholllle other conversation. Make breakfast in the morning, eat some of it, then save some for an hour or two later. You’re already cooking, getting everything out, spending the time to make it, so... make extra. Detach from the breakfast foods at breakfast connection. You’re an adult, you can eat breakfast foods all day... if you want. Work smarter, not harder. If you don’t get hunger signals... at breakfast, at lunch, at dinner. Message me, we need to chat. @workhorsefitnessco #theother23 #coach #lifestylechange #nutrition #macros #breakfast #foodporn #protip See more

It’s not just about the external changes. __________________ Typically when I’m sharing a chart like this it’s about weight loss, and closely related to that physical and visible signs of changes in the body. This chart is an internal change. This client consistently had a high blood pressure reading everyday for years despite taking blood pressure medication. A few changes to diet and lifestyle and she’s logging under 120/80 everyday. ... _________________ With High blood pressure, it increases your risk of Cardiovascular disease; heart attack or stroke. Changing your lifestyle and diet can make a direct impact on this and ultimately add quality years to your life. #TheOther23 Internal and external changes, every damn day. @workhorsefitnessco #nutrition #lifestyle #coaching #diet #exercise #coach #fitness #fitforlife #health #bloodpressure #lifewin See more

Passion, purpose, protect. _____________________ Our programming comes from a place of passion for people, there’s a purpose behind everything, and we protect our community. Our members pay for good quality service, and that is ultimately what we provide. This includes having a real human, with a real life, writing a purposeful program for our members. A program designed to help our members gain skills, get stronger, faster, and have a hell of a recovery game.... Anyone can get on Google and search Soul crushing workout and find something to fit the Bill that day. That’s not how we do things around here. Our programming is passionate, purposeful, and we protects our temple with our life. @workhorsefitnessco #WORKHORSENATION #communityovereverything #coe #ponyup #programming #designedforyou #purpose #passion #protectthetemple #creativity #goals #gym #coaching #skills #speed #strength #recovery See more

Can you send me some recipes ? I get asked this a lot... but the truth is... I’m a very simple being. When I go to restaurants I wish there was an option on the menu that says Pile’O’Meat. Sign me up for that. The recipes I make at home are very simple. How can I get my protein, what can I eat that’s fat, and how many carbs do I need for this meal. ... Protein + Carbs + Fat = Meal #nutrition #simplicity #macros #healthyfood #healthylifestyle #gains #theother23 #protein #carbs #fats #fitforlife

A routine is key. You don’t have to eat the same breakfast every day, but you do have to get up early enough to make said breakfast. Meal prep and having food available in your fridge is not necessary, but it helps. ... Things that are in your routine become normal, easy. It’s not something you have to peeeeel yourself off the couch for, you just do it. Is brushing your teeth and showering a part of your routine? Is cooking a part of your routine? Drinking coffee? Are you on your phone right before bed, looking up the latest covid case numbers near you? Take a look at your routine. What things are in your routine that help you, and what’s hurting you? #foodforthought #theother23 #routine #planning #fitness #nutrition #evolve #learn @workhorsefitnessco

The process is not quick. I’d be lying to you if I said we could transform your body, mindset and lifestyle in 1 month. It’s impossible. You’ve been set in your ways for a long time. Making choices that may be leading you away from what you truly desire. ___________________ Our job is not to give you numbers to hit for proteins, carbs, and fats. That’s a very minuscule part, a very calculated and educated part, but not the meat and potatoes (no pun intended). ______________...___ The real work happens in the process of following you on your journey. There’s ... TONS of things that happen during the month that we keep an eye on to make sure we’re making the right call for the next course of action. If you have a coach who gives you macro numbers to hit and then leaves you for a couple of months to see how you do... you need a new coach. That’s. Not. The job. ___________________________________ Let us show you the way. @workhorsefitnessco #theother23 #nutrition #coach #accountability #fitness #motivation #cleaneating #healthylifestyle #fatloss #musclegain

What does it take to transform your life? Your body? Your mindset? Decide what it is you want to change. Why do you want to change this ? What do you get, and how do you feel in the end? Deciding to take care of your health and actually putting in the work to do it will literally add quality years to your life. Saying you’re going to start today and then not following through ruins everything. Your trust in yourself, your integrity, your motivation to do anything. If you’...re going to start today, do it, get help in the areas you don’t know about, pay the money you need to pay and quick fucking around. If you’re not going to actually do it... don’t say you are, you’re just hurting yourself in the end. @workhorsefitnessco #workhorsenation #ponyup #paytheman #setgoals #dothegoals #fitness #newyear #newyou #nutrition #theother23

I know our health and fitness routines look differently now but it doesn't mean we have to stop. I'd like to continue to roll with the punches of 2020, and ensure I'm still able to be a positiverole model for my StrongHER Teens program. Jan 3rd is out next start date and we will be continuing via Zoom. I know it’s not ideal but I have developed a program that will ensure the participants stay engaged and working towards their goals. 2 program options: ... 1/week: Bodyweight only workout, designed to learn a new movement, functional fitness, increase knowledge in body awareness. Increase in cardiovascular strength/endurance Increase in muscular strength and stability. Or... 2/week programming, consisting of the body weight workout plus a second day of the week to focus more on progressing those functional movements. Access to appropriate equipment and personalized plans are also available if you’re training for a specific craft; soccer, dance, swimming etc... Each participant will be given access to True Coach where I have programmed a lesson on nutrition, reading labels, the important of a health diet, stretching annnnd a mental health. Each week we will progress on the last, the longer you’re with me... the more you learn. DM Coach Cass for more details. @workhorsefitnessco #StrongHER #teenstraining #fitness #strength #mobility #flexibility #mentalhealth #windsorontario

I’ve never been one to set New Years resolutions. I truly believe every day is a new day to start something new. You don’t need A New Years Resolution, a Monday, a after this weekend, what you need is a good plan. If Jan 31st gives you the motivation to start, that’s great. What will help you continue when February 28th is here, or April 1st? ... Everyday, is a day to set goals, get a coach, plan, and finally follow through on your word to take care of your health. @workhorsefitnessco #newyearsresolution #goals #newyear #newstart #brandnewday #coach #train #gains #workhorsenation #ponyup

I started my educated fitness journey about 10 years ago and in my head I thought to myself I want to be a good role model for my kids. I want to live a healthy lifestyle so my kids will want to do the same. Lead by example, ya know? I don’t have kids, but I do have this wonderful niece and a nephew on the way, and you can bet your bottom dollar I’ll be teaching them to take care of their health. On top of that I took the reigns on the StrongHER Teens program. Where I g...et to be the lead role model in each participants life. Molding young minds to ensure they make health and fitness a priority. Make fitness a priority in your life and encourage the tiny humans in your life to do the same. @workhorsefitnessco #strongHER #teensprogram #fitness #priorities #functionalfitness #health

What to eat can be a quite the feat. (Hey that rhymes). The most common comment I get from people who are starting to look at their nutrition is I don’t know how to get enough protein and fats. Have you ever noticed how readily available carbs are ? The majority of people are getting their calories from carbs, lacking in protein, and have no clue that fats are just as important. It’s okay. I’m here to help. Each client that needs help figuring out how to get more protein,... fats, carbs... gets a list, a colour coded list obvs. Need 10g of protein and 12 g of fat ? Check the list. There’s something for you. #TheOther23 #nutrition #accountability #macros #healthfood #fitness #mealprep #absaremadeinthekitchen #workhorsenation #coach #braingains #bodygains

Code grey can’t stop us! Just because we don’t have a building to drive to doesn’t mean fitness has to stop. Our exercise routine has changed but our mindset remains the same. Fitness into our 90s. ... I’ve written an entire 4 week program with minimal equipment. Every workout comes with a tutorial so you know exactly what you’re getting into. Yesterday, I used a backpack for squats, and a paint can for bicep curls. If your exercise routine isn’t what you want it to look like, send me a DM. I’ll help you make a plan. @workhorsefitnessco #workhorsenation #fitnessfromhome #homegym #fituntil90 #quads #traineatsleep #quarantineworkout #codegrey #fuckcovid

Choose a challenge Often times during our workouts we have a choice, the coach will say if you want to challenge yourself do __________ instead of _________ This week we had to choose how many rounds of a gruelling pump we wanted. 4 rounds sounds like a lot, but really, I don’t know what I’m capable of until I try. I got into round 3, and my legs felt like actual bricks. I chose to rise up to the challenge, start round 4 and see what you can do. If I fall on my ass, so be... it, at least I can say I challenged myself. You can choose to challenge yourself everyday. If your goal is to do a push up from your toes, and you never try them... how do you expect to get better ? I challenge YOU to CHALLENGE yourself. Stay strong. Stay active. Keep it tight. @workhorsefitnessco #workhorsenation #ponyup #challengeyourself #comfortzone #fitness #quadzilla #goals

Matt Tomac-Aka: Matty, or Tomac for short. I have watched this man invest in his health and fitness over and over again for more than a year. His strength amazes me, and his dedication to sticking to plan is incredible. Learning from each coach, investing in himself, investing in getting stronger, faster, and now... leaner. (Insert goosebumps and happy tears) I am incredibly proud to be guiding @tomacmatt through his journey to Shred City, GainsVille. ... There’s a reason why you were given this belt, and the universe is telling us you deserve to hang on to it for a little while longer. I am so proud of how well you’ve done so far. You are an incredible man. #theother23 #workhorsenation #WOTY #workhorseoftheyear @workhorsefitnessco #salut #cutting #nutrition #leanmeanmachine #stronger #faster #fitforlife #fitness

Being a member of Workhorse, before being a coach has given me such amazing insight at how much work goes into pulling things off like Operation Darkhorse. As a member, things just ... appear and you’re like wow this is pretty cool. As a Coach, it looks differently. So much planning, several meetings, creativity and just plain old grind. ... I am unbelievable grateful for being a Coach at Workhorse Fitness Company, I am amazed at how well our team as come together to thrive during something that could have crippled us. @workhorsefitnessco ... I am so happy to be apart of this army, and looking forward coming out of Operation Darkhorse V2 a champion. #workhorsenation #operationdarkhorse #pandemicplan #homegymlife #thriving #growth #fitness #gym

Hey Coach Cass here, just informing you that I’m a human. I also have a job that consumes a lot of my time, I have a home to tend to and other people in my life who need my attention. BIIIIIIIG BUT. I still find time to measure and plan my food intake, giving my body the food it deserves. Coaches lead by example. Who are you following?... #theother23 #workhorsefitnessco #workhorsenation #nutrition #fitness #absaremadeinthekitchen

Wallball Madness 5 rounds for time 50 double unders or 100 single unders 50 WB mountain climbers 25 Thrusters ... @workhorsefitnessco #WORKHORSENATION #Operationdarkhorse #V2 #wallballmadness #homeworkout

Operation Darkhorse V2 #workhorsenation #operationdarkhorse #quarantineworkouts #wallballmadness

Can’t count. Can’t do math. I just pick things up and put them down. @workhorsefitnessco #lift #weights #gains #sumoseads #liftheavy #liftsmart #pb

HEY! Have you checked out Johnnys Midline in a while? It’s pretty sick, like in a good way and it a psychotic way too. During the Quarantine days... I did midline everyday, when I came back to the real slim shady (aka: the gym), my gymnastics work was on point! Wanna have cinder blocks for abs? Have a solid foundation for your lifts? Check out the Johnnys Midline section of our programming. ... Not with us? That’s okay... come see me, I’ll show you how you can access all the gains. @workhorsefitnessco #WORKHORSENATION @johnnywhl #midline #midlinemadness #core #stability #absofsteal #gainstrain #fitnessforlife

Our strength work this week 5x5, ascending to a heavy squat. I coached this workout a couple weeks ago and I made sure to remind everyone that even though we're looking to getting a heavier weight than last week, you may not get it today. Last week, I attempted my heavy 5 with a weight I have hit before, and failed. I just wasn't feelin' it. I didn't get enough sleep and I didn't eat enough before the workout. So, naturally, I didn't get it. No big deal. I took 3 rest days... last week, a blessing in disguise. THIS WEEK, I had my heart set on my previous weight... crushed it, and added 10 lbs. It felllllt smoooooooth. ;) The theme for this week is... progression is NOT linear. You can't expect to beat your fastest time every week, or lift 10 lbs heavier every week, shit happens, and that's okay. We're not getting paid to do this, we actually PAY to do this. Pick a good weight that feels good for the day, every day is different. You have to get to know what you're made but also know your limits at the same time. Coach Cass Heavy 5 @ 165lbs with a pretty good crew cheering me on. @workhorsefitnessco #squat #backsquat #heavy5 #train #lift #functionalfitnessdoneright #glutework #fitforlife See more

When we say Community Over Everything we mean it. When we say Pony Up, we bring it. We came together as a community to help the community, and boy oh boy did we show up! Workhorsenation... THANK YOU!!!!! - Those of you asking what we were able to purchase with the money donated...... Clothing for the 2 boys Leap Pad for the 5 year old Gift card for the 17 year old Backpack for the 17 year old A winter coat, hat, mitts A few candles and a couple bath kits for the Mom to relax and treat herself with A lamp Mom wanted Chocolate for Mom Gift cards to McDonald and 2 grocery stores Cozy blanket with decorate basket Donations are being delivered to CAS this week. THANK YOU THANK YOU THANK YOU!!! @workhorsefitnessco #WORKHORSENATION #ponyup #communityovereverything #adoptafamily #christmas #timetogive #giftofkindness

Firsts. Beginnings. New. (Pic: That 4 am wake up call feeling) I’ve had a lot of firsts @workhorsefitnessco ; first rope climb, first Christmas party, first internship meeting, first time coaching... and this morning, first time coaching 5:30 am. If you’ve seen my first time at CF, you know... I was scared shitless. Last night...? I tossed and turned like it was Christmas. The neighbours, the sun and the birds... all still asleep but me....? On my way to my favourite place, ...with my favourite people. The place I was scared shitless to visit for the first time. First time unlocking the door, turning on the lights, writing on the white board. Today, another first... somehow I had butterflies in my stomach as I drove to the gym. Firsts can be nerve racking, new can be scary, the beginning always comes with a bit of fear.... but having a support system helps the process be a bit less anxious and a lot more calm. A coach there to greet you at the door with sanitizer to kill everything including your skin cells. The end result... the new thing might be scary now, but some day... somedaaaaayy that new thing will be something that completely changes your life. #workhorsenation #newbeginnings #evolvethecoach #evolvetheclient #elevatethecommunity #internalgrowth #challengeyourself #growthmindset #faceyourfears #bestrong

Toes to Ring If there’s one thing I learn to master over quarantine was to keep your heels and toes glueeeed together in your hollow body. You’re much stronger and more controlled when you’re in this tight hollow position. Ring toes to bar are fuuuuun. ... Can you perform any strict toes to ring ? Then add a kip for extra reps? Strong core = strong hollow = strong gymnasty #toestoring #gymnatsy #kipping #ringwork #gymnastics #hollowbody #fitness #strong

We, as a community at Workhorse Fitness Co. are adopting a family for Christmas. Things have been tough for everyone this year, but no matter where you are in life, what kind of shit you’ve been through, there’s always room to show kindness to others. I’m so proud to be a part of this community. #workhorsefitnessco #christmastime #adoptafamily #showkindness #give #openyourheart

StrongHER Functions Fitness Body Awareness Gymnastics Cardio... and more.... Join me and learn how important fitness and taking care of yourself is. @workhorsefitnessco #strongHER #workhorsefitnessco #fitness #functionalfitness #bodyawareness #strength #gymnastics #cardiohardio

Handstand things #gymnasty #straddle #presshandstand #handstandpractice #gymanstics #workhorsefitnessco

You have to take time and give recognition to yourself for the successes you’ve had. I can appreciate when people have goals set, when you reach those goals, annnnd even when people set goals and don’t reach them when you planned to. I think every effort is deserving of recognition. _______________________ My first general goal was I want shape to my legs. I want to me able to see muscle definition. This goal translates to adding muscle + shedding fat. _________________...____ The other day, I was editing this video and when caught a glimpse of these thunder thighs, I was shocked. THIS IS MY LEG?!?!? Pardon? When did this happen? _______________ Results don’t happen over night but success can be recognized every day. What did you do today that you can feel proud of? What have you been successful with over the past week? Month? Year? Have you taken time to say, Wow. I am fucking amazing. #workhorsenation #goals #success #strivetothrive #fitness #quadzilla #centaurstatus #girlswholift #strongisbeautiful

Double underssssss. A frustrating skill but graceful af once you master it, and sooooooo fun. Keys to getting good 1. Get your own rope... 2. Practice with patience 3. Relaxed shoulders, hands close to your sides 4. Spin from the wrist 5. Pogo jump stays the same, you don’t have to jump super high. Ask me for help mastering this skill. #doubleunders #skipping #gymnasty #skillwork #jumprope #calvesfordays

Time is a funny concept. Think about what 15 minutes feels like. 15 minutes of work, doesn’t feel like that long 15 minutes of meditation, feels like a long time. 15 minutes stuck in traffic, feels like forever. 15 minutes surfing social media? Flys by. ... _________________________________ How much of your time is dedicated to things that actual matter ? If you think you don’t have time for a workout, meal prep, yoga, journalling... I challenge you to take some time, write down what you’re doing in your day. How is your time being spent on what and does that align with what you truly value? #perspective #growthmindset #evolve #grow #corevalues #livelifetothefullest #positivity

Bulgarian split squats are my fave. What’s your fave ? #workhorsefitnessco #strength #conditioning #train #functionalfitness #legday #glutework #centaurstatus #bootywork #fitforlife #glutesareeverything #bulgariansplitsquatdeath

Fit. Powerful. Fast. Confident. Wise.... Beautiful. STRONG. @workhorsefitnessco #stronggirls #fitgirls #strongisbeautiful #fitness #strength #power #train #functionallyfit #workhorsenation #strongHER

This is your invitation to encourage, guide, and uplift the Teen girls in your life. I wish there was a program like StrongHER when I was young, maybe there was and I was too scared to attend it? I am looking for girls 17 and under who are looking to get Strong inside and out. Who are willing to be scared to attend but do it anyway. ___________________________________ The Goal? ... Functional fitness, body awareness, conditioning of your heart and lungs, STRONG INSIDE AND OUT! ___________________________________ $99.99 +tax Every Sunday for 4 weeks. Start Date: Dec 6 Time: 1:30-2:30 @workhorsefitnessco Don’t know any Teens? Share this post!

Ahhh Monday. It always feels like a good day to hit the reset button, clear negativity, and set positive intentions for the week. Note to self: You don’t need Monday to start but if Monday is when you’re feeling the most motivated and focused then use it. What are you intentions for the week? Are they different than last week? How will you change things this week to build off what you learned last week? ... #evolve #grow #change #setintentions #positivity #growthmindset #mindfulmonday

Have you made progress that last 6 months? If not, what’s stopping you? Are you hitting proper macros and water intake for what youuu need? Are you getting enough sleep? What’s your stress management routine look like? Do you even have one? I want to know, have you progressed the last 6 months? How did you do it? What does it feel like to accomplish this goal. What’s next? If you haven’t been progressing let’s talk about how you can fix that, because the last 6 months, plus ...the next 6 months equals a whole year. Do you want to be in the same spot for a whole year? #workhorsefitnessco #ponythefuckup #progressnotperfection #macronutrients #progress #evolve #grow #riseup #fitness #gains

The Push Jerk can be a very confusing movement. Why are there so many ways to put a barbell over your head?!?! And why 2 dips!?! The push jerk allows you to use the power of your legs, and the 2 dips to help bring the bar overhead quicker and travel less distance. The push jerk requires quick knee and hip extension to get the bar to float off your shoulders. The bar is then jerked overhead, while the knees are still bent at the bottom, and then... we stand. Easy peasy lemo...n squeezy. New member feature: @jwojdylo KILLING IT !!!!! Ready for group classes. WATCH OUT this girl is going to make some serious wavvvvessss on the Gains Train. I dip, you dip, we dip. @workhorsefitnessco #workhorsenation #onboarding #functionalfitnessdoneright #fitnessintoour90s #oly #push #pushjerk #pushitrealgood #dips

Community over everything. I am incredibly proud of our community. I can’t express how happy it makes to be bring everyone together and raise money for a foundation that is so important. The money raised is going to help in such a big way and I’m overjoyed we could rally together as a family for it. Thank you everyone who was a part of the day. Thank you to people who helped me raise money for Cancer. My heart is full. @workhorsefitnessco... #communityovereverything #workhorsesalut #workhorsenation #ponyup #crewsandbrews #evolvethecommunity #cancerresearch #cancersociety #fundraiser #windsorcancercentrefoundation

I don’t always train chest, but when I do... I ruin everything I’ve ever believed in. #workhorsefitnessco #workhorsenation #salut #pumpcity #traineatsleep #bodybuilding #chestday #pushworkout #finisherrrrr #pecdeck @workhorsefitnessco

A lot of words on the whiteboard can be confusing, or doing a workout you’ve never done before can be intimidating. When a workout comes up and you’re not sure of the movements, that’s the day you for suuuure need to go! The barbell can be intimidating if you don’t show up to the workouts where we practice the movements. When I see position practice on the white board, this excites me! I hope you get excited about the barbell too. ... #workhorsenation #workhardliveeasy #oly #barbellwork #powerclean #strength #power #highhangpowerclean #highhang #barbellbabes #liftheavyshit

A positive mindset is POWERFUL. Learning about my thoughts and how that affects my behaviour, ultimately how I feel, has been a long journey. Everyone has positive and negative affirmations that they subconsciously say to themselves all day, wether or not you hear them is within your control. Your thoughts can affect you positively or negatively. Being able to hear your thoughts, and implant positive ones, is where the magic happens. Can you hear your thoughts? Are they po...sitive or negative? What are you doing to change that? #positivemindset #positiveaffirmations #mindfulness #gratitute #selflove #growthmindset #affirmations

You know what I like about our program at @workhorsefitnessco is that it’s SMART. When we came back to the gym after quarantine we didn’t just return to a regular beast mode workout. The program was specifically designed so that we didn’t get hurt. Utilizing tempo so we don’t go to heavy, rate of perceived exertion, ensuring we really tune in to how the set FEEEEELS. This weeks program is a progression from last week. We’re starting to get our strength back and it feels goooood. The way the programming is laid out has allowed us to progress safely and I LOVE THAT! #workhorsenation #workhorsefitnessco #ponyup #functionalfitnessdoneright #squats #progression #trainsmart #bootywork #quads #glutes #hammysammy #gluteday

HALLOWOD @workhorsefitnessco Enough said.

Look at this pile of pancakes. This is a nice pile of pancakes, in fact, it’s what I can handle. Anymore piled on here and I’d be uncomfortable. That’s exactly what happens when your stress piles up. Don’t think you have stress? Everything you have to balance in your day, piles up. Work, family, errands, traffic, gym... wait what? The gym is a stressor? YES. You’re causing tiny injuries to your muscle fibres, you’re taxing your central nervous system, this causes your body to... go in a stressed state, asking your body to adapt. STRESS PILES UP. Don’t let it pile too high. What are you doing to make sure you control your stress ? #stressmanagement #recovery #stress #gym #fitness #adapt #change #knowyourbody #pancakes

I want you to take a good look at this individual. This man lives in fear of the world. Fear of loud noises, fear of people, fear of change, yet, somehow he was brave enough to try something new. If you tune into the audio, this particular obstacle hurt his feet, yet he kept putting one foot in front of the other knowing he wanted to reach the end. There were some cries of anguish before and during, but after... AFTER...? Look at the smile on his face! If you know anything a...bout Autism, many individuals live in fear, distance themselves from humans, and not much brings them joy. On this particular day, he put himself out there, he tried something new, and despite the fear and uncomfortable feelings he... tried.. anyway. Keep your eye on the prize, Despite cries of anguish, One foot in front of the other. If you want to try something new, DM me. I know just the place :) @workhorsefitnessco #WORKHORSENATION #ponyup #giddyup #takealeap #takechances #overcomefear #goaloriented #fitness #growthmindset

If you saw my video about working on my ankle mobility, this is also a part of my routine. For your ankles to be mobile, the muscles supporting them can’t be all jacked up. Roll your calves, tibialis anterior (front of calf), and feet. For these areas specifically I like to use a dowel, I don’t get enough pressure from a foam roller, this works better for me. Give it a shot and let me know how magical it is :) #anklemobility #calves #calfstretch #stretching #mobility #flexibility #rangeofmotion #romwod

If you want to get good at gymnastics movements, you have to get good at your shapes. See video for the most important shapes. Hollow: Low back presses into the floor, shoulders and legs off the ground. Pelvic tilt, quads tiiiiight, feet together and pointed. Glue your feet together, this is key. Arms overhead, everything squeezes together, TUCK THE CHIN, relax the traps. Arch: Belly presses into the floor, chest/legs off the ground. Arms overhead, upper back flexed togethe...r in the middle, glutes squeeeezed, CORE ON, Chin tuck, eye gaze to the floor. How: Work on a progression within your range. If you can’t do an effective hollow hold with good form, choose a difficulty you can handle. Bend one leg, tuck both knees in, keep your hands on your chest or by your side. Get good at those theeeen progress. Why: Being strong in these positions is key for gymnastics movements (pull ups, muscle ups, toes to bar) stability on rings, and handstand work but the strength and stability in these positions helps you EVERYWHERE in the gym. #WORKHORSENATION #PONYUP #gymnasty #functionallyfit #archup #archrocks #hollowrocks #hollow holds #hollowbody #stabilitywork #kippingpractice #barwork #core #abs #midline

Here’s the problem with drinking this shit.... 1. SUGAR IS ADDICTING! It’s science. 2. Your body will have a hard time balancing blood sugar levels, all day. Ever heard of Mid day slump? Feel like taking a nap by 2pm ? It’s probably your body tell you something isn’t right with your diet. 3. Everything in moderation doesn’t apply here. The more sugar you have, the more you want. The more you fuck up your diet, the more you fuck up your diet. ESPECIALLY if you’re just getting... started. So... Just. don’t. #sugarfacts #nutritiontips #carboload #healthfood #sugarisaddicting #science

Sumo Deadlifts @workhorsefitnessco OPEN FLOOR #sumodeadlifts #weightlifting #fitness #barbell... #bumperplates See more

The Iron Lung Class It’s important to pick a rep range and pace you can handle throughout the workout. 40 minutes is a long time so EMOM means nothing! The rest goes by fast! You may underestimate it It will sneak up on you... Guaranteed to challenge heart, lungs and will to live #WORKHORSENATION #workhorsefitnessco #emom #ironlung #gym #workout #metcon #wallballs #burpees #cardio #sendhelp

PRO TIP: *Always have chicken cooked in your fridge. Food that’s available to eat is easy and convenient. If there’s no food available, and you’re tired... you’re more likely to eat junk. Also... get an instant pot!... #nutritiontip #diet101 #mealprep #fitness #leanbody #macros #instantpot

T-spine (aka Thoracic spine, aka mid to upper back) mobility is so important for many movements in the gym and in your everyday routine. If you sit at a desk, if you look down at your phone, if you workout... you have to open your T-spine. Do this... everyday, it takes 3 minutes. #tspinemobility #rom #upperback #rangeofmotion #mobility #foamroller #morningroutine

This week during the Coaching Development Program @workhorsefitnessco We had to video tape ourselves doing a presentation. Naturally, I want it to be perfection So, you can say I started over ALOT! I put together some of the best bloopers. Enjoy. #WORKHORSENATION #evolve #grow #learn #develop #learn #coach #community #culture... #bloopers #ifuckedup See more

I had a full 13 hour day of clients yesterday so you could say I was literally On the fly with these joggers. These are Olive but they come in other colours... Obsessssssed!!!! @lululemon #lululemon #thesweatlife ... #ontheflyjogger #lulu #activewear #train #fitness #coach See more

Open floor What you do during open floor doesn’t have to have a title. You don’t have to come in and train legs, or chest etc... The answer to What are you working on today? Could be a variety of things. Yesterday’s Open Floor I worked on my areas of improvement. I know that during WODs sometimes my right shoulder feels less stable- I work on it. I want to do press handstands so I work on my hip flexors. My ankles need improvement- I work on it. It doesn’t have to make... sense to anyone else, it just has to make sense for you. If you want help figuring out what to do during Open Floor, message me :) #fitness #openfloor #bodybuilding #traineatsleeprepeat #anklemobility #mobility #hipflexors #presshandstands #pikeups #straddleups #glutework #functionalfitness

Sunday... help your recovery by stretching and rolling. :) #stretch #foamroll #recovery

The last time I bought a pair of lululemon tights I was 2 sizes up from what I am today. New clothes, who dis? Credit goes to: 1. Me 2. The Other 23 Program @workhorsefitnessco ... 3. Quarantine 2020 Consistency is key. #WORKHORSENATION #wundertrain #lululemon #lulu #thesweatlife #tights #leggings #fitness #nutrition #health #wellness #motivation #bodybuilding See more

Are you sitting down for extended periods of time at your job? Staring at a computer screen all day? Sitting in on meetings that could have been emails? Sitting for too long leads to weak legs/glutes, tight hips, bad back and posture. 1. Encourage oxygen and blood flow 2. Lengthen/stretch tight areas 3. Strengthen weak areas ... #deskjob #flexibility #mobility #stretch #mobilize #tighthips #weakglutes #glutework #WORKHORSENATION

You’re a wild animal -Coach Holmzy @coachdholmes This is what happens when you try to keep up with the big boys... @workhorsefitnessco @kieranw66 eye contact* METCON #3 of the day:... Clean + Jerk x3 Burpees x8 Clean yourself up. This was a fun one. #WORKHORSENATION #barbellclean #cleanandjerk #barbellpress #thrusters #barbellcluster #oly #olympiclifts #fitness #gym #workout #girlsthatlift

It’s not JUST about looks, but looking in the mirror and saying I’m disgusting for the last time is what motivated me to start taking better care of myself. 1. Internal work and growth will help you feel better and talk nicely to yourself, 1000% 2. Proper nutrition and a good exercise routine FIT FOR YOU will also help you feel better, and talk to yourself the way you deserve.... Whatever the reason you decide to start, that’s a good reason. There’s an unlimited supply of benefits you will find along the way. #WORKHORSENATION @workhorsefitnessco #fitness #internalgrowth #selflove #selftalk #motivation #flexfriday #growthmindset #girlswholift #nutrition #fitnessjunkie #absaremadeinthekitchen

Remember when we stayed home for 4 months ? Lots of us talked about setting goals, setting time out to learn new things, work on stuff you want to improve on. Did you do that? What did you accomplish? What got in the way? What made you stop? What helped you be successful? I learned how to play the guitar. I did not finish a 1000 piece puzzle that’s been sitting on my table for 2 years. Maybe I just don’t like puzzles...? I’m good with that. I enjoy the guitar, this is now a ...part of my stress management routine. What’s yours? #guitar #musicistherapy #stressmanagement #learnsomethingnew #guitarlesson #covidtimes #outdooroffice #selfcare #goals

Book recommendation #4: Brené Brown is one of the authors I have learned the most about. Gifts of Imperfection is probably the easiest book to read. She’s a shame and vulnerability researcher which actually sounds kinda like a scary place I wouldn’t want to go to but you will learn a lot about yourself and others from her books. Be authentic, give yourself compassion, seek meaningful work, make time for calm and stillness and more... Owning our story and loving oursel...ves through that process is the bravest things that we will ever do.- Brené Brown #bookrecommendation #brenebrown #shame #vulnerability #resilience #selflove #connection #empathy #compassion #selfhelpbooks #growthmindset See more

I can’t express my excitement at my progression over the past 4 weeks. Hybrid is such a fun class. I love that I’m working towards a goal specific to me, and the people around me are working on theirs. @workhorsefitnessco #WORKHORSENATION #community ... #ponyup #muscleup #muscleupprogression #barmuscleup #fitness #suportyourfriends #goals See more

The face you make when ... 1. When it’s a rest day 2. When you have to do mobility exercises 3. When the workout has all your archenemies in it.... Rest, Mobility, and doing things you suck at are the real goal. These areas all have their importance in your life. Where do you need to improve? Ankles? Wrists? T-spine? Hips? Taking rest days? Working on your double unders? Working on these areas will help you reach your real goals. #goals #mobility #flexibility #strength #power #agility #balance #coordination #bodycomposition #restdays #accessorywork #cutenessoverload #babiesofinstagram

The Laws of Spirit- Dan Millman Another good easy read, I’m sure some of you could read this in a day. I took my time with it, and I read it twice. This book has a lot of symbolism so it does require your attention to what the new perspective means and looks like. He explains the 12 laws of spirit; balance, choices, process, presence, compassion, faith, expectation, integrity, action, cycles, serenity, unity. The premise is that when you align yourself within the laws of sp...irit, you positively transform and live a happier life. #bookreccomendation #danmillman #thelawsofspirit #spiritualgrowth #transformyourlife #learn #grow #evolve

Taking videos of yourself can be a helpful tool for you to fix things you don’t necessarily notice during the movement. Also, its an ego boost if it looks good and you feel strong af. See video for details. #squats #legday #tempo #strength #ROM #glutes #gluteworkout #quadzilla #videooftheday

Mindfulness is literally anything an everything. Being mindful of tension in your body can help reduce and manage stress. Tension in your physical body, signifies the Fight, Flight, or Freeze receptor in your brain. If you’re constantly holding tension in your legs, shoulders, Jaw, hands etc.. all day, your body thinks you’re in a stressed state. Your brain will be on high alert of things that may be a danger. It’s fricken science. Step 1: Notice where you tense up. Eve...ryone has hot spots. Make note of them. Step 2: Recognize when it’s happening, relax that area, over and over allllllll day. Be gentle with yourself. It’s okay if you have to notice and relax 1000 times a day. You’ll get better at it, and eventually you won’t hold tension in your shoulders so often. DM me if you know what I’m talking about, if you’re aware of your hot spots, and if you’re working on this. #mindfulness #stressmanagement #tension #growth #healthymindhealthyheart #healthybody #fightflightfreeze

No Bull here just some sexy AF shoes. #nobull #wine #nobullproject #fitness #strongandsexy #shoes #ihaveashoeproblem

Neeerrrrddd Aleerrrtt!!! This year I decided I was going to get a nice pair of cycling shorts. #bikerbutt Cycle Culture in Tecumseh was my saviour this year. The pandemic encouraged everyone to take up biking, you couldn’t buy a bike for 3 months or get your bike fixed for 3 weeks. Somehow the amazing people at Cycle Culture were able to service my bike right in the middle of it all... ANNNNND I got these sweet shorts. I didn’t think I would like the Urkel suspender str...aps but I LOVE THEMMMMM! I love the compression and feel of these shorts and the padding protects you in all the right places. If you haven’t visited Cycle Culture yet for some end of the season gear DOOOO IT! Also, set your alarm for a pre-season tune up next year. @cycle_culture #cycleculture #cycling #bike #cyclinglife #roadbike #cyclingshorts #instacycling #rideon #rideordie #fitness #ganggang

Roses are Red Violets are Blue Accessory, flexibility, mobility Are important too. ... ARE YOU WORKING ON GETTING BETTER ?!?! Do you have a plan? What’s your goal? Have you set out time to work on your areas of improvement. WE ALL HAVE THEM! What are your limitations? What have you done to improve them? How long have you been trying to improve those areas? What’s working? What’s not. Do you need an outsiders perspective? #accessorywork #improveyourself #mobility #flexibility #fitness #serratusanterior #stability #openfloor

It’s important to drink water, yes. BUT, if your electrolytes are low, your body WILL NOT hydrate properly. Powerade and Gatorade will do the trick and also these. Pedialyte and/or Hydralyte. #drinkup... #thirst #hydratation #dehydration #water #electrolytes See more