Live Better Health and Fitness
#20 3493 6th Ave N T1H 5C1 Lethbridge, AB, Canada

Day 24 - And some more! Hey y’all Trying to throw some nicer challenges at you early this week (but be prepared for Friday, whahahaha ) I know a walk seems easy, but sometimes when your backside is firmly rooted in your couch, it’s really hard to get it out the door!... This is the challenge get out the door! Take your butt around the block, take the dog for a walk, just get out and see your neighborhood! Go check the mail! Get out of your house and walk around! It’s a beautiful January, let’s take advantage of it Love you all Bonus: Post a picture of the most exciting thing you see/feel on your walk! It might be your neighbour who forgot to pick up dog poo It might be a coyote, it may be a shooting star Who knows?

Days 25-27- Final Lockdown Challenge! This weekend, I challenge you to do something that will help you remember how much this crazy pandemic challenged and changed us all! We can choose to look back at this time with sorrow, anger and fear, or we can embrace it as an opportunity to grow. This challenge might mean something different to all of us as everyone processes difficult times differently. You can choose one of the suggested activities, or you can create your own! ... 1. Learn a new skill (here are a few you can learn in under 10 minutes) https://www.businessinsider.in/stra/slidelist/57658170.cms 2. Write a letter about the COVID-19 pandemic with the intention of giving it to someone in 20 years. 3. Take that masked picture... it may not be appealing now, but you will look back someday with awe! 4. Record a video of your thoughts on the pandemic and how it has changed our world. If you aren't into the "feels" and you'd rather just have a physical challenge (or distraction) please feel free to knock off as many of these mini challenges as you like! -100 push-ups -100 stairs -100 cossack squats -100 mountain climbers Cut it out for 2 days (or longer!) -booze -sugar -white flour -caffeine Whatever you choose, do it with the intention of looking back at this point in time and remembering that there were moments of good! I would love to hear (or see) your outcomes if you want to share! Good luck and keep staying healthy and sane Liz PS... this weekend, I am challenging myself to learn how to whistle with my fingers! Would love any tips you have to share!

And the winner of the 2 massages from Mr Mike Halladay at Effect Therapy is.....Destiny Lynn!! I will pm you with details Destiny....congratulations!! From our house to yours...big hugs and we can’t wait to hug you all again real soon!

Day 23 - HUG DAY! (and GIVEAWAY TIME!!!) Yep, not hump day today... let's make it a hug day instead! I know after yesterday's press conference with the "No Immediate End in Sight" for restrictions being lifted really left me needing a hug. I'm very lucky to have a lot of huggable humans and furry creatures in my house... but I realize this isn't the case for everyone. ... Maybe you have humans in your house but after 23 days of lockdown, you are getting tired of looking at each other's mugs?? Or maybe you live alone and a human or pet hug isn't an option for you? Well..... how about this??? What's almost as good as a hug??? A MASSAGE! And we have TWO to give away today compliments of Mike Halladay at Effect Therapy! Here's what you gotta do! 1. Put a HUG emojii or GIF in the comments and tag someone you would really like to hug today (if they aren't physically with us anymore or just not on Facebook, just a name or some initials is aok) 2. Share this post! 3. We will make the draw at 9:00 PM tonight! *** Just a reminder, with a Dr's prescription (which is pretty easy to get for massage/stress management) you are still able to go for a massage under the current restrictions!!

Our new friend is here to keep our turf + equipment clean and you all safe as we get back in the gym! Two days of being reopen and we're SO happy to see everyone's smiling faces! Some reminders as you come to class:... You MUST pre-register for class. No drop-ins will be permitted without pre-registering Please do not show up more than 5 minutes early + no hanging around the front lobby area before or after class Come changed + ready to go to reduce use of the changerooms, try to limit bathroom use Should you need to use the washroom, use the wipes provided to wipe down the toilet seat + sink/tap when you are finished If you have to bring a bag in, take it to your station + keep it with you during class Communal chalk buckets will not be available, bring your own if needed Please bring your own towel to sanitize your equipment after class No sharing of equipment will be permitted during class Please take your shoes home with you between classes Equipment is sanitized between classes + at the beginning and end of the day, and our floor is mopped/sprayed multiple times per day. We're doing all we can to keep you all healthy + get you back to doing what we all love - lifting heavy + having fun while doin it! Interested in checking out our locally owned, private facility? DM us to book a free trial class Sign up for a 6 or 12 month membership before July 1st and get your LB 101 intro sessions for FREE ($200 savings)! #lethbridgelocal #supportlocal #lethbridgefitness #healthylethbridge #yql #yqlfitness #lethbridgebusiness #yqlbusiness #healthybodyhealthylife See more

Day 22 - Get Squatty! Air and jump squats can be done almost anywhere! Sneak them in today on your lunch break, while you watch TV at night or at another time that's convenient for you. Need a little extra challenge? Do them while holding a pet, a small child or a backpack loaded up with books :) ... For Bonus points today, share a link to our brand new website www.livebetterlethbridge.com on your personal page and let your friends know what you love most about Live Better!

Week 3 is a wrap and this weeks gift certificate winner for $50 to Steel & Vines is Delaina Row! I will PM you Delaina Week 4 of our 28 Day Challenge will end this Sunday night at 6:00 PM with the announcement of our Grand Prize winner -taking home a $200 gift certificate towards some ink with the talented Nixi from Black Magic Collective! Have fun this week, keep moving and stay healthy!

WE'RE BACK BABY June 15th we are officially open for in person classes & personal training. We want to CELEBRATE and help our community get back to taking care of their health & wellness after this long isolation period, so we're WAIVING LB 101 FEES for the month of June. That means you get your 4 intro PT sessions for FREE when you sign up for a 6 or 12 month membership ($200 in savings)! ... MESSAGE US or email [email protected] to get signed up! Check the link below for our revised schedule! Open gym hours and rules will be announced in the coming weeks. https://docs.google.com//1gMVEo-yZt4ah2suNh2tfEQO33Q/edit

One of my beautiful teen daughters recently chose to convert to a vegetarian diet. I will confess, it has been a bit of a challenge (especially with 2 self proclaimed carnivores in our 6 person household). But it has made us all think more about what alternatives we have. My pantry is now continuously stocked with quinoa, all kinds of beans and lentils and a few other meat alternatives that I didn't know existed! I would love to know.... what are your favorite vegetarian/vegan snacks and meals? Post a pic, share a recipe!

Day 19 & 20 - Welcome to the weekend! Is 2021 the year your abs will finally pop?? This is a good start! Happy weekend all!

We will be re-opening Monday, June 15th for Strength & Conditioning, Back to the Barbell and bi-weekly Saturday Community Classes! Take a peak here at our new revised schedule https://docs.google.com//1gMVEo-yZt4ah2suNh2tfEQO33Q/edit... We're also kicking off our TEENS Strength & Conditioning class on Tuesday, June 23rd! Message us or stay tuned for more details on that :) Classes will be limited to 8 for S&C and community, and 6 for Back to the Barbell. Pre-registration for classes will be MANDITORY. Stay tuned for more details! If you're interested in checking out our classes feel free to message us or email [email protected] for more details.

Day 17 - Laugh! As we say goodbye to 2020 (a trying year to say the least) let's remember to leave room in our hearts for some laughter. If it's been a while since you've truly laughed, try these easy steps to get yourself started https://www.wikihow.com/Laugh Take a few moments today to think about what makes you laugh and then share your favorite remedy, whether that be a funny movie, comedy special or meme.... Happy New Year all!! Here's to a bright 2021 full of laughter!!

In case you missed it, gyms have been permitted to open in phase 2 of the Alberta re-launch plan that kicks off FRIDAY! The news today was very exciting and we cannot wait to sweat with you! We've got some last minute work to do to make sure everything is ready to keep you all safe as we get back to it, so sit tight and stay tuned here for updates. We're hoping to be open for classes Monday June 15th!... Thank you to all our amazing members for your patience during these past few months. Your loyalty means more to us than you will ever know, we cannot wait to see you in real life soon! <3

TOMORROW (June 10th) we will be participating in a memorial workout "Big Floyd" to honor BIPOC who have been killed due to the color of their skin. We will be collecting donations via e-transfer (to [email protected]) for the Black Health Alliance, a Canadian company that works to improve the health and well-being of Black communities in Canada. http://blackhealthalliance.ca/... Our outdoor class at 12:15pm will be held at Gyro park and drop-ins will be by donation. We encourage you to invite your friends and bring your family to come out for this great cause. Please join us in doing what we can to contribute to this important movement <3

Day 17 - Dig Deep! Today’s challenge is to lift someone up! At Live Better, we support each other... and whether that looks like cheering on a fellow member who’s trying to hit a PR or finish that long run back from the train tracks...we’ve got each other’s backs. If you are in a position to do so, please show your support to your favourite service industry person or business who’s been forced to close. Pre-book a massage, buy some product, purchase some gift certificates or... just send them a message letting them know you are excited to see them soon and you love their service!! Please feel free to share links below to your local faves too To all of you who are business for self...you got this!

NEW Outdoor Class Schedule! PARKING LOT PARTY This will be a 45 minute class where we will be pulling the rowers and bikes outside into the parking lot at the gym and doing a mix of rowing, biking, running, and bodyweight/dumbbell movements. Please bring a dumbbell or KB if you have one! ... Classes will be limited to SIX people per class. You MUST pre-register at least 2 hours before class. If you are not pre-registered, please do not show up. We need time to prepare and make sure things are sanitized and distancing measures are taken. OUTDOOR CLASSES Outdoor class location is TBD, we will update you all when final locations have been chosen. Tuesday evening will likely be west side, Wednesday afternoon will likely be south side. No equipment required for these classes, but if you have a DB/KB at home we encourage you to bring them! 5 class passes available for $75 and 10 class passes available for $125 - message us to sign up

Day 16... let's get clean! If you typically have a busy lifestyle and find it hard to keep your nutrition in check when things get hectic, what better way to get ahead of things than to start with a well organized fridge or pantry! Here's a couple tips to get you started:... FRIDGE 1. Clear off a counter and pull EVERYTHING from the fridge (Have a clean empty garbage bin nearby). 2. Soak the produce drawers in some nice sudsy water while you give the rest of the fridge a good wipe-down. 3. Replace items starting with the top shelf (after checking expiry dates and discarding anything past it's "prime") and be mindful to place the nutritional powerhouse/healthier options at eye level (or if you have kids... consider their eye level for cut up fruits, veggies and other good snack options) If overhauling the entire pantry or fridge seems overwhelming today, dedicate yourself to organizing just one food item (i.e. spices, pasta, canned goods) and start there! BONUS: Share a picture of your organization success, the nastiest/most expired item you found along the way, or your favorite fridge/pantry organization hack below! Happy organizing!

Winner Winner Turkey Dinner! Last week is all wrapped up and a big congrats to Diana Ruth Walburger for snagging the Week 2 prize...$50 to The Purple Carrot! I will DM you shortly Diana Week 3 is underway with a little 100 today and more fun prizes up for grabs! This week, we are playing for another $50 to Steel & Vines. Good luck everyone and remember to keep moving!

Day 15 - Sweet! If you are reading this, you made it through Christmas...and.... over half way through lockdown! Cmon now...that wasn’t so bad was it??? Ok.... you got this one! If you are walking around with a little more mojo today and wanna make this a bit harder, put 2 items (around the same weight) in each hand...bonus points today for a pic of a lunge with 2 household items in hand!

Weekend 2 Challenge: Are you getting enough protein? https://www.livebetterlethbridge.ca//are-you-getting-enoug It's likely that you are coming up short! Take some time this weekend to figure out how much protein is ideal for you. The National Academy of Sports Medicine recommends the following:... Sedentary (adult) - 0.4 g/lb of body weight Strength Athletes - 0.5-0.8g/lb of body weight Endurance Athletes - 0.5-0.6g/lb of body weight Plan out your protein intake for one day and try to meet your desired amount! For points, list the foods that you sourced your protein from and your total grams!

Day 11 - Easy Peasy Lemon Squeezy!

Day 10 - Find your Zen!

Day 9 - How's everyone holding up?? I hope you are all managing well and staying active! A fun little 100 coming at you today... get down, get 'em done and then pop your favorite holiday GIF into the comments section so we know you completed!!

Week 1 is a wrap a BIG congratulations to Quintina Halladay, this weeks Winner of $50 to Steel & Vines! Week 2 is underway and this week, you will be playing for a $50 gift card to another great local business...Purple Carrot Health Foods and Wellness Inc. Remember to check in each morning for the daily challenge!

Managing stress through the holiday season can be tricky. To keep your holiday season merry, keep these tips in mind! 1. Stick to healthy habits - it's ok to enjoy a holiday treat or beverage here and there, it's all about balance. Try to work them into your day. If you've overindulged, try adding in a family walk after dinner! 2. Limit booze - it's easy to reach for alcohol to "take the edge off" but the calories can add up quickly. Experiment with lighter versions of your f...avorite cocktails, add some club soda to your white wine, or drink a glass of water in between each alcoholic beverage. 3. Get your zzzzz's! Days can be longer with holiday preparations in the works... let go of the idea of perfection and make sure that a good nights sleep comes in at the top of your list! BONUS: Post a tip or activity you use to unwind or manage holiday stress!

Hello First Weekend of Lockdown! Checking something off the "To Do" list is an easy and gratifying way to feel a sense or worth and accomplishment. Make this challenge as easy or as hard as you want... just check something off! Inspiration below! Easy... -Write "Get through the weekend on a piece of paper"... Check this off on Sunday night -Put that one item that has been sitting in the wrong place for months BACK where it belongs More Challenging -Get the laundry caught up -Finish Christmas shopping/crafting/wrapping True Warrior -Clean the house top to bottom -Finish that half finished home improvement project

Day 5! Today's challenge represents the ideal that if you can't change your current situation, you still have the power to change your perspective! Inversion simply put means getting the head below the heart such as in one of these poses:... Challenging Inversions - Headstand - Handstand - Forearm stand - Shoulder stand Gentler Inversions - Standing Forward Fold - Downward Dog - Legs up on the wall - Happy Baby (**please don't attempt if you don't have an underlying medical condition that could be affected by inversion) Choose a pose and hold it for as long as feels comfortable and remind yourself that this situation is not permanent. BONUS: Post a pic of you upside down! Be safe, be well.... namaste!

Day 4! Your challenge today is to include as many different fruits and vegetables into your meals as humanly possible (aim high... 6 or more different ones!) If your fridge doesn't allow this today, then your alternate challenge is to get yourself to the grocery store and spend a little time in the produce section Need a little inspiration? Get one of these power meals on the menu today:... omelet loaded with spinach, mushrooms & tomatoes smoothie (add in banana, avocado, spinach, berries, mango, pineapple... the sky is the limit) minestrone soup simple roasted veggies (toss your faves in a couple tbs olive oil and roast on a sheet pan at 425 for 20 minutes - broccoli, red peppers, onions, zucchini, brussels sprouts, mushrooms all work well) great as a side dish or mixed into a power bowl stir fry or vegetable curry fruit salad BONUS POINT: Post a picture of your veggie or fruit packed creation!

Hey there Day 3! If you thought burpees were hard yesterday, this one might be even tougher.... Today, I am asking you to forgive yourself.... and this might look very different to all of us. Some of us need to forgive ourselves for past mistakes, grudges held or bridges burned. Maybe we need to forgive ourselves for misguided trust, failed relationships or a perceived weakness. Whatever you are needing self forgiveness for...today is the day to shrug it right off your shou...lders. I'm a true believer in raw emotion and also a mother of 4... so I'm going to share my story of self forgiveness (for anyone who wants to hear). In 2006, I was pregnant with my 2nd child and at 34 weeks into the pregnancy, my firstborn daughter Aubrey was stillborn (the Dr's termed it a "cord accident"). This all happened after a relatively easy first pregnancy and naturally, I fell into a pretty dark place after this. I harbored endless amounts of guilt... what could I have done differently? Was this somehow my fault? Were other people judging me? In an effort to not lose sight or hope of expanding our family, we made the decision to keep trying... and within 6 months, I was pregnant again. I gave birth to a beautiful baby girl in August of 2007. In May of 2008 (at 8 months old) my baby girl was diagnosed with Type 1 Diabetes and Mom guilt struck again... I should have waited longer to get pregnant and let my body recover more? What have I done?? Why is this happening to me??? Am I just a bad person who's being punished? It's now 13 years later and that sassy little girl lights up my life every day. Type 1 Diabetes is just a little blip on our radar... and I did finally learn to "forgive myself". It didn't happen overnight (if you are working through some self forgiveness in a similar way... I highly recommend Harold Kushner's book "When Bad Things Happen to Good People") It took time... and self compassion... and time... and constant reassurance... and time. I'm sharing my story because I believe we are always the hardest on ourselves... but this also means that we can give ourselves the most forgiveness. You might not be able to "forgive" completely today... but take a moment and try. And if you have taken the time to try, please put a big "FU" in the comments section (which of course stands for Forgive U). Sending love and compassion your way, Liz

Hello Day 2! Put your hand up if you love doing burpees!! (yep...that’s probably crickets chirping you hear ) What makes a burpee such a popular exercise? Well...for one, a standard burpee exercise works to strengthen the muscles in your legs, hips, butt, abdomen, arms, chest, and shoulders. That’s some pretty good bang for your buck! It’s no lie, burpees are HARD and 100 might seem like a lot. If you are new at burpees or simply not a fan, here are a few hacks that might he...lp: 1. Set a running clock. Complete 10 and then rest for the remainder of the minute. Start the next 10 at the top of the next minute. 2. Start a running clock. Complete 10 and then rest until the 2 minute mark and go again. 3. Break them into 2 sets of 50 done at 2 separate times throughout your day (this is a good option if 100 seems out of reach). 4. Crank the tunes! Pick 2-3 songs that get you going and aim to compete your 100 before the music ends (I have a Spotify playlist called Burpees - my fave burpee song is currently Get Low by Dillon Francis & DJ Snake) 5. Pick a mantra and repeat it every time you hit the floor. A simple phrase such as Power Down, Power Up might be all you need to fire up some mind over matter! Once you’ve completed 100, post Burpees DONE below! Earn 1 bonus point for posting the strategy you use to complete hard tasks! (If you don’t have a particular strategy, post the name of a song that motivates you).

Welcome to Day 1 of the Live Better Lockdown Challlenge! Each day, we will post an activity for you to complete. You will earn one point for each of the following: 1. Completing the activity 2. Sharing a video or post on your own Page of your results/experience or of you completing the activity (please tag us if you want your points to count). ... Points will be tallied weekly and we will draw each Sunday for one of these great prizes. This week, we are drawing for a $50 Gift Certificate to Steel & Vines Wine Bar! So let’s get to it!! Goal setting is nothing new, so why don’t more of us do it? Well...it can be overwhelming for one. And if you do manage to get a goal down on paper, it can be discouraging to not meet that goal. For this goal, make your start date today and your end date January 11th (challenge end day). Try to make it a goal that you KNOW you can achieve. A few examples might look like this: Work up to eating 2 cups of vegetables / day by January 11th Log at least 200 hours of sleep by January 11th Organize my office by January 11th Maintain/improve my current fitness level by moving my body for 20 minutes 3 times/week Read the Live Better Challenge post every morning until January 11th (totally doable right??) There are a ton of searchable S.M.A.R.T. Goal templates if you need a little extra guidance! Once you’ve set your goal, text Goal Set and your name to (403)393-4994 to earn your daily points! Let’s have some fun and use this opportunity to stay connected and motivated! Looking forward to getting to know all of you better and coming out of lockdown stronger!

Are you worried about getting off track with your health & fitness during this next lockdown? Join our 28 Day Challenge for daily inspiration and activities that will keep your mind and body feeling GREAT!! Check in daily and complete the challenges for a chance to win some AMAZING prizes including a $200 Gift Certificate for tatoo service from Black Magic Collective (courtesy of the talented Nixi Knox), $50 to Steel & Vines Wine Bar and tons of Live Better Health & Fitness swag! Watch tomorrow's post for full details!

To our Live Better Community <3 You may have noticed we've been silent over the past week since the BLM movement has exploded after the murder of George Floyd. We want you to know that we have been listening, reading, learning and doing our own work around these issues. We recognize that our role as health and wellness ambassadors, privilege and racism is extremely prevalent in our industry. And while we feel like we have done what we need to create an inclusive space for al...l, we know that we still have work to do. The discussion of racism can be uncomfortable, challenging & filled with guilt & shame. But staying silent on this important issue doesn't help anyone. We are by NO means experts here. We have our own learning & unlearning to do. We are simply offering you a resource to learn from & a platform to speak openly & safely on the topic. As leaders in our industry, it is our responsibility to help spread education, resources and the stories of BIPOC and stand by our Black community through this fight. If you want to learn more... READ: Me and White Supremacy How To Be an Anti Racist White Fragility So You Want to Talk About Race https://libjournal.uncg.edu/ijcp/article/viewFile/249/116 WATCH: Now They See Us 13th Age of Rage LISTEN: About Race Podcast Speaking of Racism Podcast FOLLOW: @rachel.cargle @thegreatunlearn @laylafsaad @iamchrissyking DONATE: George Floyd Memorial Fund Minnesota Freedom Fund Color Of Change The Loveland Foundation OTHER RESOURCES: https://libjournal.uncg.edu/ijcp/article/viewFile/249/116 https://docs.google.com//1S5uckFHCA_XZkxG0Zg5/mobilebasic We love you. And we stand for Black Lives. We stand against racism. And we know that this will be lifelong work. We are committed to making Live Better an inclusive space for ALL. Next week, we will be taking part in a webinar put on by Chrissy King discussing "How to Be Anti-Racist in the Wellness Space." We invite all of the fitness community in Lethbridge to take part in this. We look forward to learning and living into this work from here on out. <3

#LIVEBETTERLETH Workout of the Day This one was made special by yours truly Sarah Cowley & Austin Phillips PEACH PARTY ... A). 12-10-8 of each, not for time: Weighted Split Squat (R) Weighted Split Squat (L) Copenhagen Adductions (R) Copenhagen Adductions (L) into... 10-8-6 of each, steady pace: Single Leg RFE Good Morning (R) Single Leg RFE Good Morning (L) Plank Hip Extension (R) Plank Hip Extension (L) B). 15 Minute AMRAP: 10 Froggers 20 Weighted Frog Pumps 30 High Knees 40 Bottom Half Squat Pulses Legs & booty will be burnin after this one

With everything going on, it’s easy to forget to care for yourself. And for a lot of us, we’re probably not even able to engage in a lot of the self-care activities we used to practice because of social distancing. So even when we have the energy to care for ourselves, we’re going to have to get a bit more creative! As you do so, consider this... Self-care doesn’t have to, and shouldn’t, be a form of escapism or avoidance. If we’re in a place where we need to escape from our everyday life, then no amount of manicures, facials or bubble baths are going to create the happiness we desire. Self-care should be on-going. And it can be supportive & proactive, rather than reactive. What kind of life are we creating if we’re only caring for ourselves when shit hits the fan or we find ourselves completely overwhelmed or burnt out?? Instead of avoiding or reacting, we can use self-care strategies as a way to decrease anxiety, promote calm & prevent burnout. Self-care strategies can be used to address the stressors in our life, restore our energy, create balance, build resilience we can learn new skills, connect in new ways & improve our lives day to day. We can practice self-care by looking after all dimensions of our health: Social Physical Sexual Spiritual Financial Emotional Intellectual Right now, while we are all looking out for each other, it’s equally important to pay attention to our own health & needs. So let’s use this time as a way to BUILD a better life through self-care - one that protects & supports us on a daily basis. To begin, ask yourself - what part of yourself needs to be cared for right now? See more

Stop living life on auto-pilot and start living it with INTENTION and PURPOSE. So much of what we do is habit - from the way we speak to ourselves to the way we react and communicate with others. If this pandemic taught you anything, let it be to SLOW DOWN and take time to audit your life, your surroundings and your decisions up to this point.... Are you happy with the choices you have been and are continuing to make? If not, it's time to make some better ones.

#LIVEBETTERLETH Workout of the Day This is one we modified from another workout so that it can be done at-home! Use a barbell if you have it, if not, use dumbbells or kettlebells! Either way, it's gunna HURT. You could also sub the burpees out for a run if you want to get outside :D ... "Grip and Rip" 21 burpees 1 round of DT 18 burpees 1 round of DT 15 burpees 1 round of DT 12 burpees 1 round of DT 9 burpees 1 round of DT 6 burpees 1 round of DT 3 burpees 1 round of DT DT = 12 deadlifts, 9 hang power cleans, 6 shoulder to overhead

So you want to lose fat AND build muscle?! Cool, us too! And while it would be amazing if we could do both of those at the same time, for the most part, we cannot. When it comes to our fitness & nutrition goals, we generally have 3 different types:... 1Body composition (weight or fat loss) - require a caloric deficit 2Athletic Performance (specific to your sport/activity) - require maintenance calories or surplus 3Health & Longevity - require maintenance calories and potential periods in a deficit and/or reverse diet Each type of goal has different trade-offs, and require a different nutritional strategy. For example, body composition goals require us to be more strict and usually result in reduced performance. Whereas performance goals allow us to enjoy more food, but may result in a bit of fat gain (especially if we're trying to build muscle). Which means that we need to fully focus on ONE goal at a time if we truly want to find success with that specific goal. So - if you're currently trying to gain muscle AND lose fat at the same time, you're likely going to come up short in both areas. Instead, we always recommend a focus on gaining muscle first - do a reverse diet, spend some time in a surplus, benefit from increased calories/more freedom and make your future deficit easier by increasing your basal metabolic rate. Then follow that up with a 8-16 week calorie deficit. If you're doing EVERYTHING but not seeing the results you want, it's likely because you're chasing multiple goals at once! Ensuring your nutritional strategies are aligned with your goals is crucial for your success and mental health along the way. So, now that you know the difference between the types of nutritional goals - which one are you focusing on right now?! Drop an emoji below and let us know! Body Comp Performance Health & Longevity See more

Another great coaching cue we use at Live Better - the active foot, or foot tent as our friends at whiteboard daily call it! What does this mean? When we're squatting, a lot of times we see medial knee or foot collapse (valgus or pronation). Lots of people try to remedy this by "activating the glutes" or "pressing your knees out", but it can actually be a foot issue.... Our feet are our foundation, the base of support, and if we're moving on a weak foundation, we're going to see deficits higher up the chain. Strengthening those intrinsic foot muscles and getting that arch back on line via "active foot" is often a great way to keep our knees in place when squatting. Think of a string from the top of your foot pulling the arch up towards the ceiling, while pressing your toes into the floor. This creates a solid foundation and prevents the ankle and foot from rolling inwards. Try it out!

Ask yourself THIS once a month and watch your life start to change "One month from today, if I were to look back on the past 4 weeks, what would need to happen for me to be happy with my progress?" Take some time to truly think about this. And be realistic on your timeline. Then work backwards from there:... Figure out the actions you need to take Identify potential obstacles that may come up Execute daily Remember, small, repeated efforts lead to big changes! Consistency is KEY. What are you all working towards this month??

We've all been there... stepped on the scale in the morning gasped at the number. Then stepped off, took a deep breath and stepped on again. "How did I gain 3lbs of fat in just one day?!" This can mess with our heads big time if we let it, so it's important to remember:... It's literally impossible for your body to lose or gain 3-5lbs of fat in ONE day/night. The scale fluctuates for SO many reasons, including: our food intake (type + quantity) our stress levels our hydration status our sleep our training intensity + volume our gut function our menstrual cycle our hormone function Plus so many more! Our bodies are complex systems, with a LOT going on. And anyone who's tried to lose weight knows that you don't just magically lose 5lbs of fat in a day. We don't gain that in a day either. If you're using the scale weight as a measure of progress, we always recommend weighing yourself daily, and taking your average weight throughout the week to determine whether or not you're progressing towards your goals. Also make sure that you're weighing first thing in the morning, on the same scale, sans clothes, and after you go to the washroom. And remember, 0.5lbs-1lbs of weight loss per week (sometimes less than that), is generally a sustainable rate of weight loss for women, men can get away with a little bit faster rate. If stepping on the scale is stressing you out, STAY OFF THE DAMN SCALE. We promise you, the stress you're causing by seeing that number (that literally has zero to do with who you are or what you're capable of) is doing more harm than good. We want to know - do ya'll weigh yourself? How often? See more

Getting bored of the same old at-home workouts? Feeling frustrated that you're losing progress? Here are 3 ways to progress your at-home workouts with minimal equipment ... ADD TEMPO Increase the time under tension by slowing down your movement. Tempo training is a great way to develop strength, improve movement patterns and reduce injury risk. It should be part of any training program, not just at-home! INCREASE RANGE OF MOTION Our range of motion (ROM) is the full movement potential of a joint. When we think of the exercises we do in the gym and at home, it's likely that we aren't always moving through the entire range of motion that joint is capable of. By using deficits and other strategies, the range of motion (ROM) is increased in the lengthening (eccentric) phase of a movement to recruit more musculature or increase mobility at lower intensities. Some movement examples for increasing ROM: - Deficit deadlifts - Deficit lunges - Rear foot elevated split squats - Deficit push-ups SUPERSETS Supersets are a great way to get more done in less time at the gym. They add intensity and difficulty to your workout by reducing the amount of rest between exercises. You can do supersets for the same muscle group or opposing muscle groups, depending on your desired stimulus. With supersets, you perform two movements back to back, with little rest in between movements. After both have been completed, you can choose to take a longer rest, or keep rest short for the entire duration of the superset. And a friendly reminder that your "HIIT" workouts aren't actually HIIT, nor are they helping you maintain or build muscle mass. Stick to the basics folks, no need to reinvent the wheel. #trainsmarternotharder

We're curious, let us know below! And if it's worse... what are you going to do to change that?

3 Steps to Get More Protein Getting enough protein is one of our most prevalent concerns we hear from clients. Protein is important for our immune system, for recovery from exercise and growing & maintaining muscle tissue. ... For an average healthy adult, we recommend getting 0.8-1.2g/lb of bodyweight. Here are three simple tips you can use to aim for more protein: Increase your portion sizes. This sounds obvious - it is so simple yet very effective. If you generally eat 100g of meat per serving, you can increase by 30-50g per serving. In this case, a little adds up to a lot. Add in non-meat sources of protein. Examples include cottage cheese, greek yogurt, egg white bites, beans and legumes, protein oats, protein powder, chickpea pasta. Swap high fat meats for lean meats (sometimes). We are not saying get rid of high fat meats, from your diet, but adding in lean meats can help provide more balance throughout the day. Lean meats will allow you to increase your protein without blowing out your fats. Examples include chicken breast, egg whites, lean ground turkey, tilapia, shrimp. Which one of these do you need to implement? What's your favorite high protein meal? Let us know! See more

TECHNIQUE TUESDAY We love this drawing from Whiteboard Daily talking about knee position in the squat. See your big toe... We want to ensure the knees track over the toes during the squat. Throughout your squat, if you look down at any point, you should be able to see your big toe. If your knees are caving in and blocking you from seeing your big toe, you're putting yourself at risk for knee, ankle or low back problems! Some cues to think about to improve your squat: Active feet - "grab" the floor with your heel, base of your big toe and base of your little toe to create a solid arch and base of support. "Screw" your feet into the floor or "pull the floor apart" - this helps get our knees and hips in proper position! Most of us are doing more reps/volume now than ever, as we don't have access to as heavy weights. This makes it ever so important to ensure we're moving with great form and mixing in some tempo days here and there!

And you don't need the gym or heavy weights to stay healthy. When this is over what is one thing about your health that you will never take for granted again? Great. Now get working on it. RIGHT NOW. ... Your workouts might look different than normal, but the benefits of exercise do not diminish just because we can't get to the gym. In fact, exercise might be more important now than ever. Our Monthly Live Better at Home Memberships start at just $99 per month and include: 4 daily virtual class times with our certified coaches Modifications for whatever kind of equipment you have at home 2x per week kids program educational content on nutrition, stress management, mobility, healthy recipes and more Optional add-on to rent some equipment from the gym We've been in isolation for a month, and it's likely not changing anytime soon. Let's not let another couple months go by letting our progress slip away from us. It's time to take control of your health. Message us for more details on our Live Better At-Home Memberships.

Getting caught snacking more than usual right now?? Chances are, if you’re finding yourself mindlessly eating lately it’s because: - You’re bored - Your food is super convenient now... - You’re out of routine - no meal prep, no set eating times - You’re lacking structure - too much free time - You’re stressed/anxious/avoiding Mindless eating is how we describe any eating activity that is not based on real hunger. We’re not aware of the quantity of food we’re consuming, nor are we really paying attention to the taste, texture, satisfaction, etc. of the food. We tend to eat past full & don’t realize how much we’ve eaten. I’m sure we’ve all found ourselves inhaling our way through a tub of ice cream. Or found ourselves watching Netflix, elbow-deep in a bag of popcorn wondering how we could have possibly just eaten the whole bag!? It’s happened to all of us. Now, let’s recognize that it’s 100% okay to snack. Snacks are LIFE. What we want to do is bring INTENTION to our snacking. So that we’re eating with purpose & awareness, rather than just eating to fill a void. What can you do to bring more awareness/avoid eating out of boredom? Here are some Quick Tips to get MINDFUL about your snacking: Eat without distraction - put down your phone, turn off the computer, etc. Portion out your snacks BEFORE you get after them - when we eat out of the bag we’re WAY more likely to overeat. Allocate some macros (aka Snacros) specifically for snacking! Eat slowly - like, WAY more slowly than normal. Decrease the availability of foods with high Snack Bang Eat at your normal meal times - schedule in your meals just like you did before social distancing. Quit trying to multitask - when you’re eating, that should be your ONLY task. Stay in tune with your emotions - feeling sad/anxious/stressed/bored? What’s causing this? Can you work through this instead of eating to avoid? Keep a food journal - how did your food make you feel before/during/after? Don’t let yourself get ‘hangry’ Plant out food in advance - meal prep & food prep are great! Comment with your fave snack

Kicking off Day 1 of our 28 Day Challenge with a lesson on Motivation vs. Discipline, and a killer full body workout A. 4 rounds: 1 minute max goblet squats or air squats 1 minute max weighted sit-ups or regular sit-ups... 1 minute max DB or KB swings 1 minute rest Score = total reps completed over the 4 rounds. B. 3 sets, not for time: 3 turkish get ups per side 10 per leg lateral jumps or cossack squats 10 plank body saws (use towel on floor or ball) 12 leg lifts over object (6 each direction) It's not too late to sign up! For just $49 you'll receive a customized macro calculation, a check-in call with your coach, daily lessons on nutrition, mindset and movement, and a community of like minded individuals to support you through these times! Better yet - 50% of all sign-up fees will be donated directly to support front line workers and local Lethbridge business! Click here to sign up and get started TODAY www.bit.ly/LBIsolationChallenge

Want to learn how to MEAL PREP more effectively and efficiently?! Here's a sneak peak into our meal prep guide that will be going out on DAY 8 of our Isolation Nutrition & Wellness challenge Other topics include:... - Healthy Snack Recipes & Ideas - How to Manage Emotional/Stress Eating - How to Create New Habits - How to Pimp Your Kitchen & Make Meals Taste Good - Healthy Family Friendly Recipes - How to Manage Stress - How to Progress Your At Home Workouts And more! Plus, get daily at-home workouts you can do with minimal equipment, and individualized support from your coach. The challenge kicks of April 15th. Register now at www.bit.ly/LBIsolationChallenge Gain control of your nutrition, build a solid routine at home and crush your workouts during isolation. For just $49 you'll receive a customized macro calculation, a check-in call with your coach, daily lessons on nutrition, mindset and movement, and a community of like minded individuals to support you through these times! Better yet - 50% of all sign-up fees will be donated directly to support front line workers and local Lethbridge business! Click here to sign up today www.bit.ly/LBIsolationChallenge

5 more days to register for the 28 Day Isolation Nutrition & Wellness Challenge! Gain control of your nutrition, build a solid routine at home and crush your workouts during isolation with our 28 day Challenge. For just $49 you'll receive a customized macro calculation, a check-in call with your coach, daily lessons on nutrition, mindset and movement, and a community of like minded individuals to support you through these times! ... Better yet - 50% of all sign-up fees will be donated directly to support front line workers and local Lethbridge business! Want to win your way in? TAG your gym buddy below and sign up before April 13th! On April 13th, we'll draw one winner to get their FULL registration fee reimbursed AND we'll still donate the 50% to the winner's business of choice Sign up today www.bit.ly/LBIsolationChallenge Connection > isolation <3

#LIVEBETTERLETH Workout of the Day Virtual classes have been absolutely crushing it lately! So great to see everyone's faces on Zoom and continue coaching you all through these tough times. Today was A. "House Arrest": For Time... 50 weighted step ups 40 russian twists 30 push-ups 20 burpees 30 push-ups 40 russian twists 50 weighted step ups B. TABATAS x 4 times through, cycling through movements (20 on : 10 off) fast feet superman hold high knees hollow hold Try it out and leave your score in the comments! Reminder: Our 28 Day Isolation Nutrition & Wellness challenge kicks off on the 15th! Daily workouts, educational lessons on nutrition, mindset & movement, a private community and unlimited support and accountability for just $49. 50% of all sign-up fees go to supporting front line workers and local businesses in Lethbridge. Take care of your mental and physical health AND give back - sounds like a win win to us! Sign up here www.bit.ly/LBIsolationChallenge

Isolation Nutrition Q&A

Coach Sara is going LIVE tonight at 7:30pm to chat strategies for Isolation NUTRITION Building routine around meals Reducing stress/emotional eating Adjusting intake based on changing activity levels... We'll finish off with a Q&A - drop any questions (nutrition, training, mindset related) below and she'll make sure to answer them!

Lot's of us are struggling to maintain our exercise and nutrition routines at home right now. We're dealing with many different emotions, and might be lacking "motivation". The problem with motivation is that it ebbs and flows, it's driven by external outcomes that are sometimes outside of our control. And because of that, even the most driven individuals will find that motivation can be super unreliable! Instead of waiting to feel motivated, we need to build DISCIPLINE. Disc...ipline is the practice of specific and intentional actions done with a specific purpose. And unlike motivation, it is process driven. Since we have much more control over the process than we do the outcome, discipline is much more reliable and sustainable than motivation. 3 STEPS TO BUILD DISCIPLINE Identify your WHY. Think about your goal, why is it important to you? Dig deep here, get below surface level! Start building HABITS and engage in them with intention. Deliberate practice is the repetition (of behaviours, habits, routines, etc.) with the goal of improving with each rep; not just doing it for the sake of doing it, but with conscious intention. Keep your why in mind while you are creating these habits. Create your FULFILLING ROUTINE. One that not only brings you momentum and helps you see progress, but that brings you internal satisfaction and enjoyment. What does your ideal day look like? What are you doing throughout the day to move you closer to your goals? Remember, we don't need to feel motivated to take action! If we can work on building discipline, through identifying our why, deliberate practice and creating fulfilling routines, we will be able to still make progress towards our goals even when we don’t feel motivated (which let’s be honest, is lots of the time right now). What have you been lacking motivation for that you want to improve on? REMINDER Our 28 Day Isolation Nutrition & Wellness challenge starts April 15th! For just $49 you'll get a customized macro recommendation, daily educational videos and content, a Facebook community full of support and accountability, and a one-on-one call with your coach to get some individualized support. The best part? 50% of all proceeds are going directly to support local businesses and front line workers in Lethbridge! Sign up today - www.bit.ly/LBIsolationChallenge

INTRODUCING our 28 Day Isolation Nutrition & Wellness Challenge Join the coaches at Live Better and Paradigm Nutrition for a 28 Day Nutrition & Wellness Challenge! 50% of proceeds will be donated to support Lethbridge front-line workers and businesses.... What’s Included? Custom macronutrient recommendations One 15-minute coaching call with your coach Daily educational nutrition and wellness lessons including mindset, movement and nutrition Private Facebook group for support and motivation Weekly live Q&A Once you’ve completed the challenge you’ll have all the tools you’ll need to get through these challenging times and come out a better you! Participate to WIN: Throughout the 28 days, gain points for completing weekly challenges and homework, applying what you’re learning and sharing on social media. Each point gets you entries to win one of the following prizes: Class Passes and Live Better Online Program Access 30 Minute Nutrition Consultations This time is an opportunity to take control of the things we can control. It’s a chance for you to be the person you want to be. It’s a time to take care of your mind and body not only for yourself, but so you can be of service to those around you. When you look back on this time in history, how will you wish you’d treated yourself? We hope you will join us! The Challenge officially starts April 15th. CLICK HERE TO SIGN UP https://paradigm-nutrition-performance.mykajabi.com/28DayIs

#LIVEBETTERLETH At-Home Workout of the Day A. 10-15-20-15-10 reps: Walking Lunges (total reps) Plank Shoulder Taps (per side)... Glute Bridge w 2 second Pause Hollow Body Rocks B. 4 sets, not for time: 10 x cossack squats per leg 50 x mountain climbers (25/leg) 10 x side plank rotations/side 30 second wall sit marches or weighted wall sit Mostly strength today with a focus on lower body and core! You can load some of these movements if you have equipment available, or just do it all bodyweight. Who says you can't get a great workout at home?! Interested in joining in on our virtual classes? Comment YES below and we'll send you some more info.

FREE CLASS TODAY AT 11:15am with coach Sarah Cowley ! Live Better at Home: Family Workout at 11:15am These workouts are targeted for kids but made for the whole family to enjoy!... A zoom link will be posted in the comments below prior to class (download the zoom app on your computer/tablet/phone prior to class at www.zoom.us ) NO equipment is required! If you don’t have kids, please still feel free to come to this class! It will be a BLAST! ANYONE can attend. Any age is OK! (might need some adult assistance) Today we'll be going through a little circuit before getting after this fun workout Sarah has put together! Comment below if you're joining us!

We got this question from the crew at the Active Life... BREATHE. This situation is not permanent. But what we do know is that it's going to be more permanent than most of us originally thought.... And let's say that it was permanent. Would you continue being panicked? Stressed? Eating everything in sight? Neglecting your health? Or would you start coming up with a plan for what your new routine needs to look like? We hope that you would do the latter. That you would adapt. That you would get comfortable with the uncertainty and start to create some certainty in it. So, let's start doing that. It's time to take ACTION. Find a home workout program that fits your needs. Hire that nutrition coach. Dive into that personal development course. Deepen your relationship with your family. USE THIS TIME WISELY. This situation is not permanent, but if we start acting like it is, we're going to come out a lot healthier, stronger and more resilient on the other side. Let's get to work! Comment below with one thing you're doing to move yourself forward this week!

PINEAPPLE KALE CHICKEN 1 chicken breast (about 100-120grams) * 125 grams Jasmine Rice (cooked) 1cup shredded kale... 50 grams of pineapple 1 TBSP of BBQ sauce of your choice 1 TSP of crushed chillies 1 TBSP of coconut sauce (soy sauce alternative) Garlic powder Onion powder * Salt (to taste) & pepper To do: 1. Cook chicken on stove top OR BBQ (recommended) with salt, garlic, onion & pepper 2. Cook rice in rice cooker or stove top 3. Place chopped pineapple on stove top or BBQ, followed by the kale to soften 4. Mix BBQ sauce, coconut sauce and chillies into a bowl. May need to add water. 5. Assemble all ingredients into a bowl, stir & - done! Macros for 1 serving: 35 Protein, 55 Carbs, 2.5 Fat This recipe blends well with crushed cashews or some avocado if you’re looking to add more fats! See more

@LIVEBETTERLETH AT-HOME workout of the day! A. AMRAP in 15 minutes: 8/leg single leg or split-stance deadlifts 20-30 second hollow body hold... 8/leg single leg glute bridge 20-30 seconds each lateral raise + rear delt raise B. AMRAP in 15 minutes: 8 step bear crawl square (front/left/backwards/right) 12 hollow body rocks 30 seconds cardio (stairs, jump rope, jog in place, shuffles, cardio machine) 8 curtsy lunge per leg 12 russian twists per side 30 seconds cardio Reminder that at-home workouts don't need to be fancy! Stick to the basics + get creative with ways to add load. Interested in at-home programming? Leave us a below and we'll send you all the details!

We know this is a frightening time for most, but many of us are being presented with lots of extra time on our hands. Let's put that to good use Here are some fun ideas for how to spend your days at home! Also remember, it's important to REST as well - it's ok to do nothing sometimes!... How is everyone spending their time at home right now? Let us know And to those of you without this extra time, how are you continuing to take care of your mental and physical health?!

We're excited to launch our LIVE BETTER AT HOME Program! Now you can enjoy the same perks of membership from your own home. Join our amazing community and continue progressing towards your fitness goals! What's included?... - 3x per day weekday virtual classes - At-home workout program with video demos + modifications for all types of equipment + online leaderboard - Weekly challenges + prizes - Daily accountability, support + education on mindset, movement and nutrition Optional Add-On: Custom nutrition coaching This program is available to individuals ANYWHERE (you don't need to be from Lethbridge). All you need is the Zoom app and a Facebook account - and a good attitude of course! :D Need some extra support with your health and fitness while you're stuck at home? We're here for you. Message us or email [email protected] to sign-up!

To Our Live Better Family, This is an incredibly emotional decision, but we have decided that with the recent developments of the COVID-19 virus, the most responsible action we can take is to temporarily close our doors. We will be closing effective Wednesday at 6:30pm. ... If we do this right and get lucky, we will say we overreacted. If we do this wrong, and any potential exposure came from using our facility, I would never be able to forgive myself. We know that Live Better is a second home for many of you. It’s where you come to alleviate stress and work on the best version of yourselves. And we don’t want that to stop even though we’re closing our doors for the time being. We want to do everything we can for our members, our staff, and our community that you all have built over the past years. We will be signing out equipment all day on Wednesday. Members can come in and sign out either a barbell and plates or a set of dumbbells. Medicine balls, kettle bells and boxes will also be available to take home for the time being. We will be programming at home workouts in Wodify, with modifications for whatever pieces of equipment you have. We will be hosting 3 x Zoom workouts per day. Members can join in from home via video conference (bonus points if you get your family involved) and the coaches will coach you through the at home workouts, demonstrate movements, give you all the whoop whoops etc. Coach Ange will be hosting live yoga sessions and guided mediations in the member Facebook group on a weekly basis. We will be hosting a "weekly challenge" (we all know how you guys love a challenge) each week with prizes for the winners on a weekly basis. We will be doing some live Q&A sessions and hangouts in the Facebook group or on zoom to keep our community connected and support ya’ll in whatever way we can. This is a tough time for all of us. We are going to do whatever we can to help everyone continue making their health a priority while at-home. Mentally and physically. We know that this is the right decision, and we are so grateful for everyone’s support. We will get through this, TOGETHER. Live Better STRONG. Love, Sara, Ash, Sarah, Ange, Paige & Austin

For those of you who's gyms are closed or are stuck/choosing to stay home during this time, we've created a 20 day dumbbell / bodyweight workout guide to help keep you moving! (link in comments). Share this post to help those in need <3 We will also be posting lots of at-home workouts on our Instagram stories @livebetterleth and Facebook page over the coming weeks.... Let's come together during these unknown and scary times. Community is everything at a time like this. Check in on your loved ones, spread positivity, detox from social media, and make sure you're getting your information from reputable sources. Classes are still running and we are taking extra precautions to ensure the gym is clean, minimize contact and ensure the safety of our members and coaches. Stay safe and stay strong everyone <3

SHOUTOUT to our February Member of the Month Wendy! <3 You can find Wendy at the 5:30pm class absolutely crushing any workout, and likely telling her lovely hubby to try to keep up! She's always got a smile on her face and is so inspiring to the rest of our community.... Thanks for working hard and being part of our LB family Wendy! Keep it up