Fitness For Freedom

We need your help! We're looking for a part-time trainer to work mornings, evenings and weekends, please share this with someone you feel might be a good fit! - https://ca.indeed.com/viewjob

Last Wednesday night was Halloween and even though I’m generally anti-chips and chocolate bars, I try not to be anti-fun and recognize that getting dressed up and going to people’s houses, getting candy and chocolates is just that.... https://fitnessforfreedom.com/episode-339-the-halloween-de/

Hope everyone is doing well in these tough times. If you are working from home please let us help you with an ergonomic assessment before this happens...

From all of us at Fitness For Freedom

We need your help! Were looking for a part-time trainer to work mornings, evenings and weekends, please share this with someone you feel might be a good fit! - https://ca.indeed.com/viewjob

Today is a must read episode, Atomic Habits: An easy and proven way to build good habits and break bad ones. As soon as I listened to an interview with the author James Clear I knew I was going to read this book... https://fitnessforfreedom.com/episode-342-a-must-read-epis/

Good posture has a lot of benefits, less neck and shoulder pain, more confidence and higher productivity to name a few, but not everyone knows where to start, its why we built the perfect posture program, check it out! https://fitnessforfreedom.com/the-perfect-posture-program/

I used to hate fitness challenges 30 Days of Plank, the 12 Days of Lunges, The Burpee Challenge, you know, the ones that periodically show up on your facebook or instagram feed or an over exuberant friend tells you about how theyre doing it and its amazing and you should do it too. Yes, I find those people just as irritating as you do, but something has come up that is making me rethink how I feel about fitness challenges...https://fitnessforfreedom.com/episode-340-is-there-value-i/

Last Wednesday night was Halloween and even though Im generally anti-chips and chocolate bars, I try not to be anti-fun and recognize that getting dressed up and going to peoples houses, getting candy and chocolates is just that.... https://fitnessforfreedom.com/episode-339-the-halloween-de/

Topic suggestion from Krysta on our Facebook Page. Id love to hear about set\rep amounts and the weight of the weights for different goals such as losing weight vs building muscle Ive been told its different! https://fitnessforfreedom.com/episode-337-how-many-sets-an/

Strong Glutes are really important, they help you lift heavy stuff up, can prevent back pain and can even help you look good in a bathing suit. The foundation of strong glutes is good glute activation which can be achieved through these very simple glute exercises. Music Licence: Vibe With Me by Joakim Karud http://soundcloud.com/joakimkarud... Music promoted by Audio Library https://youtu.be/-7YDBIGCXsY See more

If youre interested in becoming a healthier person this could be something worth attending this Sunday, all the proceeds go to Breast Cancer Action Ottawa and there will be many informative and hopefully entertaining speakers there, including myself speaking about mindset and goal setting, hope to see you there and if you are stop over and say hi

If youre constantly in a rush and having trouble finding time to make a healthy meal, this spicy stir fry hits all the right boxes, quick, easy and not labour intensive at all, check it out!

Nuts are delicious, theres no doubt about it. Unfortunately they are incredibly high in fat and sure it is healthy fat, but if you eat too many it will still end up on your body as fat. Its why we recommend this incredibly simple roasted chickpea recipe as an alternative.

Push-ups are really good for developing your triceps, but if you want to take that tricep training to the next level we definitely recommend trying the diamond push-up exercise. It will make your triceps pop and as an added benefit give your chest a little extra activation, especially at the top.

If you want bigger and stronger glutes you have to be able to activate them well, no matter what exercise youre doing. The glute bridge is one of the best exercises to do that, provided you progress it properly. Of course theres a progression in here for everyone, no matter what level youre at :)

Is the plank getting easy? Do you want to spice up your ab workout? The plank is a good starter exercise to strengthen your abdominal muscles, but once you can hold it for a minute youre ready for something more challenging. Which is where the plank to hand plank comes in. Its a really simple way to make the exercise more challenging, but there are some things you have to watch for to make sure its effective and youre getting the most out of it.

Shoulder mobility is really important, it lets you strengthen your shoulder through its full range of motion, it helps make shoulder exercises more effective, it can decrease shoulder pain and it can help you improve your posture. The snow angel exercise is one of my favourites to improve your shoulder mobility, because theres a progression for everyone.

The Sit-up can be a really dangerous exercise for your low back and neck, especially when its done incorrectly and on the floor, which is why I recommend you try it on a stability ball if you meet the following conditions: You do not have an existing low back or neck injury You are not at risk or do not have osteoporosis You consider yourself an intermediate to advanced exerciser If you meet those conditions and want to get more abdominal activation and stimulation in your stability ball sit-up, try this incredibly challenging variation

Episode 328 - Punching Status Quo in the Face Im not as strong as I used to be. I really need to start exercising, but exercising is so hard I know I shouldnt eat this, but it tastes soooooo good I wish I could get out of bed early, I know I would get more stuff done, but staying in bed is so cozy... Does any of this sound familiar? Of course it does, its that little little voice inside our head that says...https://fitnessforfreedom.com/episode-328-punching-status-/

With enough practice push-ups will eventually become too easy, you can only put your hands so close together and elevate your feet so high until it becomes a pike push-up, which is a different exercise. A good alternative in making them more challenging is trying them on one stability ball, but, if youre already good at doing push-ups youll adapt to this very quickly, which is where the two stability ball push-up comes in, it makes your chest and triceps work much harder, and takes a lot longer to adapt to.

Animals have a very natural way of moveing and its why many exercises come from the way they move. These exercises tend to be functional, target your whole body and can really help with your mobility when done properly.

Forearm and wrist pain can be debilitating. If you type a lot, have to carry lots of heavy objects day by day or even consistently workout you may be prone to experiencing wrist pain. In this video we go through some simple exercise you can do.

The Stability Ball Push-up is an excellent progression to regular push-ups. You have to stabilize the ball making your chest and arms work a little bit harder and its more interesting than standards push-ups. In this video we have a progression that will work for you.

Yard work can be demanding, sometimes you could even consider it a workout. Often you have to rake, shovel, hoe, lift bags, wheel barrels, climb ladders and frequently get up and down off the ground. Luckily there are 3 exercises you can do to make yard work that much easier.

Good posture is really important, it can help you improve your confidence, make it easier to reach overhead and decrease neck and shoulder pain. In this video we give you the Top 3 bang for your buck posture exercises.

Foot exercises are one of the most underrated tools when it comes to improving your balance. Most people dont realize this but, you use your toes and foot muscles a lot when balancing and today we show you how to strengthen them.

When we do an assessment or an initial intake with a new client we go through their goals, expectations and generally what theyre looking to get out of our relationship and an exercise program or fitness routine. Through this assessment we usually cover how much the person may or may not have exercised in the past, how active they currently are and what barriers they may have to starting an exercise program. What weve found is that two of the biggest barriers are a lack of time and motivation...https://fitnessforfreedom.com/episode-324-how-to-deal-with/

The Humpty Dumpty exercise, is an excellent exercise to strengthen your hip abductors and your glutes. Its also a good alternative to the gorilla walk because its equally as challenging but much easier to keep the correct form.

The bear crawl is one the of the most complete exercises you can do. Its excellent for strengthening your arms shoulders and upper back, its sneaky hard on your quads and legs and there is a variation for everyone, including you!

Treadmills have handles for one reason and one reason only, safety! If youre relatively comfortable on a treadmill then using the handles will seriously cut into your gains, because you wont work nearly as hard, as demonstrated by heart rate in this video.

If your shoulders round forward theres a good chance you have trouble moving your shoulder blades. Shoulder blade movement is important because it allows you to use your strong upper back muscles instead of just your arms, which helps you improve your posture. The Bent Arm Shoulder Blade squeeze helps groove this movement pattern. We recommend you try it!

As many of you know I work with a lot of clients that are trying to lose weight, I have one client in particular that has really been struggling, her struggles are bothersome or upsetting (Im not sure if thats the right word, but its the one Ill use) because there was a time when she had made a lot of positive changes in her life... https://fitnessforfreedom.com/episode-322-how-to-deal-with/

Strong glutes are important and the Gorilla Walk Exercise is a really effective way to strengthen them. What makes them better than glute bridges, hip thrusters, squats and lunges? Nothing! Its just a really effective exercise to get your glutes primed and firing so that when youre ready to do those other more advanced exercises your body can handle them and you can get the most glute development possible.

High Intensity Interval Training is an effective and efficient way to burn calories, improve your VO2 Max and reduce your risk of diseases like Type 2 Diabetes, Heart Disease and many others. In this video we cover how to do it on the treadmill so you get the highest benefit in the shortest amount of time!

A couple of weeks ago I got a phone call from a potential client. Like many of these phone calls it went something like this... https://fitnessforfreedom.com/episode-320-figuring-out-whe/

Balance is really important and as you get older its one of the first things that will start to go if you dont proactively practice it. In this video we demonstrate some simple progressions you can go through to improve your balance.

The calf raises exercise is the exercise of choice for most people to develop their calf muscles, however many people dont do it as effectively as they could. In this video we cover the common mistakes to make the exercise as effective as possible and give you the strong calfs youre looking for.

Anytime you have to lift something thats heavy up off the floor you run the risk of hurting your back. Often when people exercise they really focus on form and try to do it correctly, but as soon as they start doing their everyday activities like lifting groceries up off the floor they dont pay attention to how theyre doing it and run the serious risk of hurting their back.

Many people find gyms uncomfortable, inconvenient and intimidating. Thats why we bring exercise to the comfort of your home. Showing up at your door saves you time, is motivating and can help keep you accountable. Staying fit gives you the freedom to do all the activities you love, sometimes all you need is a little nudge...or maybe a bit more ;)