Lift Off Strength & Wellness

Kettlebell Basics is coming this tomorrow Have you signed up on the waitlist yet? https://mailchi.mp/c7d92e94dde4/kettlebell-basics-waitlist... Here's a quick Q&A I did live today: https://www.instagram.com/tv/CNDDiC0lWqG/... You don't want to miss the huge discount going to folks on the waitlist! To celebrate Kettlebell Basics next week I will be sharing super smoothies every day in the FaceBook Community! We need good food to go with great training! Let me know if you have any other questions I can answer about the program.... invite some folks to the community, Sharing is caring!

-- Eat well, enjoy life! I was feeling terrible yesterday, can’t wait until my immune booster and Smoodees come tomorrow night from @aplussmoodees. In the meantime we will enjoy our favourite pancakes and share the recipe with you folks too. Ingredients:... 1 cup almond flour or meal 1 cup almond or rice milk 2 tbsp Pumpkin seed protein powder pinch of sea salt splash of vanilla (optional) cup almond butter 2 teaspoons cinnamon coconut oil cashew or almond butter +fresh or frozen berries Directions: Mix batter until well combined and almond flour is smooth. On high heat, bring a frying pan or griddle to a very warm temperature, add a teaspoon of coconut oil and let it melt, spreading on the pan to avoid sticking. Lower heat to medium and with a measuring cup pour pancakes onto the pan/griddle and wait until they begin to bubble on top and then flip. Serve warm with almond or cashew butter and fresh berries. #StartWhereYouAre #MasterTheBasics #Brampton #LiftOFF www.liftoffstrength.ca #kettlebellsforeveryBODY #kettlebellkitchen #pancakes #breakfast #mealtimeisfamilytime #healthyhabits #familymeals #eatwell #homecooking #carbs #nutritionbasics

2021... !!! , 11:59 ?! , 8 EST . If you’re new here, welcome. Let me re-introduce myself, my name is Damali. I’m a Strength and nutrition coach and I’ve got absolutely no interest in being your #bodygoals ... For years I worked out until I was dead aiming to shrink my body to get it to be small enough and it never was. Today I take one day at a time to discover what my body needs to feel ALIVE. As a coach I’m here to sit side by side with my clients while they discover what they want and need in order to be healthy and strong. I'm a caring, honest, take no BS Coach focused on changing lives one day, one imperfect step at a time creating space that’s #INCLUSIVE, not exclusive. Every day we all come as we are and every day we leave with a little MORE of ourselves. I kettlebells, I fell in love with how versatile and explosive they are. You get stronger and you will feel more powerful. Making everyday things easier. We train hard and lift heavy because we LOVE it! And so that when life is hard we have the capability to make life feel a little lighter. #StartWhereYouAre #MasterTheBasics #LiftOFF WWW.LIFTOFFSTRENGTH.CA #kettlebellsforeveryBODY - 1 ( )

. . For kettlebell beginners aligning or balancing your movement with your body’s centre of mass will give you a much safer and more efficient way to move the kettlebell’s weight. This allows you to become aware of ...linkage through your body as you create tension and irradiate that tension to your movement. So why do folks press like that? There’s lot of reasons folks might do that but one includes insufficient range of motion on their shoulder. This isn’t the only reason though. If your goal is a stronger press working across your full range of motion is the way to start. A strict press will have absolutely no bounce or leg drive. It won’t take long once you have explored the basic Kettlebell Military Press to develop an improved range of motion and more shoulder stability. Playing around with different planes and moving the kettlebell to force that centre of mass to work differently is a great idea from there. Getting some support to learn to press might be a good idea for you if you’re struggling with your range or have been dealing with pain in the overhead position. #StartWhereYouAre #MasterTheBasics #Brampton #LiftOFF WWW.LIFTOFFSTRENGTH.CA #kettlebellsforeveryBODY #strongwomen #womenwholift #shoulders #militarypress #PersonalTrainer #StrengthCoach #KettleBellCoach #KettleBellInstructor #StrengthTraining #FitnessForEveryone #bodypositive #bodypositivefitness

If you’ve come out to a Lift Off Class you know we often warm up with body weight surrenders, they are so good at raising your heart rate to prepare you for training. This movement is another reason why I love teaching the basics. Surrenders will challenge you and make you tough as nails. This is one thing well worth the struggle. ... The surrender will push you to work on Hip mobility Strengthening your legs Strengthening your glutes Core Make sure you have a padded surface to kneel on, a yoga or gymnastics mat could work or some volleyball knee pads could provide comfort. : To complete one rep start by kneeling with one kettlebell in the rack position. Keep your chest up while you squeeze your glutes to keep yourself in a stable tall standing kneeling position.Lift your right foot up and place it in front of you in a lunge position. Bring the left foot forward to stand up, pressing through your right heel. Repeat on the left side. Try it for sets with the kettlebell racked on the right for 10 reps then repeat for 10 reps on the left. Let me know, do you love surrenders?

for your love and support this year. I’m beyond grateful and beyond blessed. We will keep doing the damn thing, relearning who we are, connecting and leaning into our purpose, all while walking in our truth. For those who genuinely love and care about my well-being, I appreciate you, you’ve kept me afloat and I love you ... Kettlebells for every BODY 100% That Queen ,

... ’ 41 !!!! All in all I’m so grateful and want to thank you for being a friend. In honour of my special day book your Coaching Assessment and get a code for 41% OFF custom programs until Sunday! A customized kettlebell program could be right for you. Work with me and I will design your program specifically for your goals, considering previous injuries, age and kettlebell experience.... We'll start with a coaching assessment, walk through your goals and personal vision. In order to build a program that works for you it needs to consider your lifestyle and a sustainable approach to self-led training. *Full exercise library with demonstration videos *Accountability from your coach *Easily swap exercises for variations for your body. This package provides an 8 week program customized for you with unlimited online support and bi-weekly technique reviews. ! https://liftoffstrength.mypthub.net/3/p/127101 #StartWhereYouAre #MasterTheBasics #LiftOFF WWW.LIFTOFFSTRENGTH.CA #kettlebellsforeveryBODY

, The Kettlebell Halo is a great for a warm up or strength exercise. This is a mobility drill that can be included in a complex or flow, really within any workout. Some great variations to practice are:... 1. Standing Halo 2. Kneeling Halo Instructions: Holding the kettlebell by its horns against your chest. Beginners slowly move it around the crown of your head. Work your way up to progressively tighter and lower circles. Squeeze the glutes tight to protect your back. Keep your head facing forward through the whole movement. Do you even Halo? We will practice today for Bootcamp. #KBBootcamp is our lunch break energy boost. For only 30 mins put in some #werk and have fun 12:15pm EST, Monday, Wednesday and Friday. Link in bio to sign up. #StartWhereYouAre #MasterTheBasics #Brampton #LiftOFF WWW.LIFTOFFSTRENGTH.CA #kettlebellsforeveryBODY #strongwomen #womenwholift #PersonalTrainer #StrengthCoach #KettleBellCoach #KettleBellInstructor #StrengthTraining #FitnessForEveryone #EatWell #BeWell #nutrition #bodypositivefitness

"I am finding joy in the little things. I am leaning into feeling joy more often." ! Today was the last class for 2020 and I couldn’t be prouder of everything we have accomplished this year, together as a community. Small actions taken to create an investment to last a lifetime. ... Everyday I’m inspired but folks out here grinding, planting seeds and continuously watering them. These are just a few moments of today’s inspiration and the final KB Bootcamp for 2020. We were made to be loved so this is one of the ways I’ve found love & joy this year. Yours in Strength, #StartWhereYouAre #MasterTheBasics #Brampton #LiftOFF WWW.LIFTOFFSTRENGTH.CA #kettlebellsforeveryBODY #kettlebells #girlsgonestrong #certifiedcoach #hardwork #joy #joyful #StrongIsFun #StrongIsBeautiful #womenshealthcoach #KettlebellCoach #KettlebellInstructor #StrengthTraining #bodypositivefitness

... !! So excited to have started the 2021 Nutrition Basics group coaching squad up. We have started with taking action by hydrating properly and that was a perfect place to meet us all where we are. 2020 was rough for many so a little water goes a long way towards ou mental clarity and focus. But let’s not get it twisted as we move forward all of our nutriton values are going to remain the same. Yes it woul...d be great if we all could use generally unprocessed foods but that is not the reality for everyone. We are here to enjoy our meals, to learn how to have a beautiful relationship with eating. That means that you will use what you have at your disposal, and for me I had a lot of leftover roasted chicken from New Year’s Day I had some oven ready lasagna (it was in the cupboard from who knows when). I also had some frozen spinach, in the deep freeze, so we added some extra cheesy goodness in to make that work for a fabulous leftover makeover. How’s your Sunday been? Hope it’s as joyously delicious as mine. ... 2021 . ' - . #StartWhereYouAre #MasterTheBasics #Brampton #LiftOFF www.liftoffstrength.ca

! ... (3+3) 5 Picking up your first set of kettlebells? Go ahead and use my discount code LIFTOFF @greatlakesgirya - link in bio #StartWhereYouAre #MasterTheBasics #Brampton #LiftOFF WWW.LIFTOFFSTRENGTH.CA #kettlebellsforeveryBODY #kettlebells #PersonalTrainer #StrengthCoach #KettlebellCoach #KettlebellInstructor #StrengthTraining #kettlbellbasics #FitnessForEveryone #bodypositive #bodypositivefitness : @kettlebellgains_apparel

The DV8 behind the heel start position is a game changer! What if in order to find a fast and effective solution to a problem kettlebell athletes have had, for years, you have to let go of what you were taught was the right and only way to do something. I am very happy to have had a chance to train with @philscarito and complete my @dv8fitness Kettlebell TEACHING certification. Now some new additions are included in my exercise library. This library is a living compilation o...f the tools and resources that I teach in order to help my students safely and comfortably access kettlebell training. I wrote an article called " " (go to my bio for the ). There we discussed Cleaning up your cleans, which means avoiding a number of common errors and many are virtually eliminated if you practice the DV8 starting position. Error #1: Casting the Bell Too Far Error #2: Shrugging Your Shoulders Error #3: Bending Your Wrists Working with a qualified and certified kettlebell instructor can help you ease into learning the skills you need to meet your goals. ... ... , , , , .... ... ... ... #StartWhereYouAre #MasterTheBasics #Brampton #LiftOFF WWW.LIFTOFFSTRENGTH.CA #kettlebellsforeveryBODY #kettlebells #PersonalTrainer #StrengthCoach #KettlebellCoach #KettlebellInstructor #StrengthTraining #kettlbellbasics #FitnessForEveryone #bodypositive #bodypositivefitness

' ' ! Join us for a midday pick me up at 12:15pm EST for KB Bootcamp! Trying to fit fitness into your daily schedule without going to the gym? ... We know exercise improves your overall quality of life, releases tension, boosts your energy levels, and helps you sleep better. Join our live class for coaching and community. #StartWhereYouAre #MasterTheBasics #Brampton #LiftOFF www.liftoffstrength.ca #kettlebellsforeveryBODY #onlinetraining #kettlebellexercises #bootcamp #PersonalTrainer #KettlebellCoach #StrongerTogether #movementismedicine #KettlebellQueen #bodypositivefitness

... I phoned a friend and I’m so grateful that they deliver! @aplussmoodees thank you for making sure I honour my rest and recovery time just as much as my training time. To blessed to be stressed. Eat the rainbow and make sure you enjoy it!... #tasty #allnatural #plantbased #antioxidants #antiinflammatory #delicious #eat #heal #buylocal #supportblackownedbusinesses #supportsmallbusiness

Happy Holidays from Team Fraiser This year has been filled with just ridiculous ups and downs. Wishing everyone a Merry Christmas and can’t express enough how grateful I am for the blessings of this year. More opportunities to grow and heal... Getting stronger with new & old clients Can’t forget the EPICNESS that was #carnival2020 Taking time to rest and restore Many of you are new friends and I appreciate you being here on this wild ride. Sending plenty of love out to those going through it right now, grieving, trying to breath and worrying about what 2021 might hold. You are loved! Tell me something you’re grateful for this year in the comments, let’s get through together #TeamFraiser #MerryChristmas #christmas2020 #grateful #healing #positivevibes #quarantineandchill

... I make the most ridiculous facial expressions, ALL the time But honestly I must have been trying to kiss my bicep since it’s so juicy Make this Monday a time to be you, your most authentic you, funny faces and bulging biceps. ... Virtual Classes are still on ! (got some work coming for kettlebell basics too!) #KBBootcamp is our lunch break energy boost. For only 30 mins put in some #werk and have fun 12:15pm EST, Monday, Wednesday and Friday. DM for details #StartWhereYouAre #MasterTheBasics #Brampton #LiftOFF WWW.LIFTOFFSTRENGTH.CA #kettlebellsforeveryBODY #strongwomen #womenwholift #PersonalTrainer #StrengthCoach #KettleBellCoach #KettleBellInstructor #StrengthTraining #FitnessForEveryone #mondaymotivation #mondaymood #blacklivesmatter #blackfitness #bodypositivefitness

& Thankful for Family, grateful for movement. @tyrone_mo_ you did good bro ... #family #kettlebellsforeveryBODY #NoEgoOnlyDedication #trainhard #blackfitness #womeninbusiness

. Those folks I’m talking to know the truth. They know what it’s like to ride a weight loss train, every day for months and years requires a stop to stand on a scale in order to determine how they will live the rest of the day. Will you deserve to eat, maybe you need to book that second cardio session.... ??? It’s also for the people who know the... bittersweet kiss of a compliment on their weight loss and the averted eyes with disparaging comments in their gains. You can get off that train, it’s time to Uplift yourself, to feed your mind body and soul. Some other folks have built a life plan on making you smaller and we need to start asking why, who does it benefit? We are sleeping on our joy and it’s time to flip the scripts that put us to sleep: Get toned Buy a meal plan New Fat Burning workout How about? Own your strength, strong is beautiful! Get Jacked. Strong is fun! Eat and enjoy the pleasure of eating Move for the joy of movement This is not to knock down anyone on a weight loss journey struggling to find their peace. You will find it folks, in a complete experience of welcoming abundance over abstinence. #StartWhereYouAre #MasterTheBasics #Brampton #LiftOFF WWW.LIFTOFFSTRENGTH.CA

? So you’ve been doing your goblet squats and now you’re ready to try another variation to your kettlebell squat. Just like the goblet squat, a single arm front squat is a fantastic lower-body exercise to develop strong glutes, strengthen your quads and calves, increase mobility, and improve flexibility.... Learning how to handle a single kettlebell in the rack position makes a transition from a clean to squat flow smoothly and comfortably from one exercise to another. The front squat is great at activating your glutes and hamstrings. Even if you are squatting to a bench or chair the front load allows you to keep a somewhat upright/vertical torso, so it’s much safer for the lower back. Your core will also be working hard to counter the weight that wants to pull you forward and to one side. The kettlebell is a great tool where slight variations have huge benefits that carry over to activities in sports and in everyday life where we have to carry uneven loads. Picking up your first set of kettlebells? Go ahead and use my discount code LIFTOFF @greatlakesgirya - link in bio #StartWhereYouAre #MasterTheBasics #Brampton #LiftOFF WWW.LIFTOFFSTRENGTH.CA #kettlebellsforeveryBODY #kettlebells #PersonalTrainer #StrengthCoach #KettlebellCoach #KettlebellInstructor #StrengthTraining #kettlbellbasics #FitnessForEveryone #bodypositive #bodypositivefitness