Movement Lab
11326 119st NW T5G 2X4 Edmonton, AB, Canada

WE HAVE EXCITING NEWS!! We will be running outdoor workouts Monday to Saturday, starting TOMORROW! #LabFam check your emails NOW for more updates on outdoor workout logistics! ... If you or someone you know is interested in joining us for workouts in the while staying safe, send us a DM! We’d be happy to help you get your fitness on during #covid_19! Who’s excited for fitness and !? (...or ) . LET’S SEE THOSE ! - #outdoors #fitness #savealbertafitness #fitfam #yegliving #yegfitness #yeglocal #yegbusiness #supportsmallbusiness #supportyeglocal #supportlocal

It feels so amazing to be back in the Lab with all of our people!! Here is a little reminder that it's normal to feel upside down when our routines shift and change - even when they change for the better! Take a breath, keep doing your best, and things will settle down again soon. ... Comment with a emoticon below what you’re doing this week for you to help reset, rewind or just feel GOOD! - #wellness #yegfitness #community #staysafe #healthylifestyle #strengthtraining #healthyliving #yeg

Monday, March 8th, the Lab is re-opening it's doors! We are so STOKED to finally be welcoming our #LabFam back into the Lab! ... It's been a long haul through these cold months, but our hearts are warmed with overwhelming gratitude for you all. We cannot stress this enough: Because of our badass members there is a Lab to come back to. Because of your support we are still here. Because of our community we are still able to pursue our passions. Thank you so, so, SO much for being amazing and supportive humans! If you feel the love like we do, share some with us in the comments! - #yegfitness #community #communitylove #fitfam #fitness #labtribe #savefitnessab #onlinefitness #strengthtraining #openforbusiness #supportsmallbusiness

It isn't the barbells, weights, sandbags, or sleds that make the Lab a space that we all love. It's not the light beaming through the big windows or the ropes hanging from the tall ceilings. It isn't even the workouts on the whiteboard.... It's the feeling of acceptance and support when you walk through the doors and are greeted before you can take off your shoes. It's the sound of laughter from conversations lasting long after classes end, and the roar of combined cheers and praise for a surprise achievement of a fellow classmate on any given day. It's the feeling of a warm hug when times are tough. It's the smell of roasting coffee from our loving neighbours @rogue_wave_coffee , and the taste of salt on our lips from hard work. It's the sight of genuine smiles given in greeting, and the shared acknowledgement of effort expressed in a shaky post workout fist-bump. Calling the #Labtribe What makes the Lab, the Lab for you?

INTRODUCING AT-HOME WORKOUTS AT THE PALM OF YOUR HAND Whether you have no equipment, limited equipment, or a full at-home gym, we have you covered! Bookmark & save for later. ... Tag a friend below & challenge them to try this workout! Did you know we are offering access to our workouts & zoom classes with no membership required during the Alberta lockdown? No experience or equipment required. DM us for details! - - - #bodyweightexercises #conditioningtraining #athomeworkouts #functionaltraining #quarantineworkout #freeworkout #sweat #HIIT #hiitworkout #getfit #workoutroutine #fitnesscoach #getafterit #movementlab

Goals Goals Goals! Expanding on our last post about goal setting - lets talk about understanding how decide what habits to work on! So, you made the goal to read more - awesome! Chances are you made that goal because you aren’t a big reader. This isn’t something to be ashamed about, but it is something we should understand, as it will help us with our attack plan for setting actions and habits. ... Why exactly do you avoid reading? Maybe it’s because you are as slow as molasses (guilty), maybe you lose focus and find yourself daydreaming, or maybe you read a whole page and you can’t even remember what you read. These are all common reasons why someone might not enjoy reading - and sometimes you might be experiencing all three of these! What’s the point of this? It isn’t to feel bad about yourself - it’s to figure out what you need to focus on. Once you identify all of the things making it difficult to sustain your daily habit of reading, then you can build awareness that will help you problem solve. How do you build awareness? Lucky for you, we live in the age of information. Doing some quick google searches on common problems people run into with reading will quickly having you realize you aren’t alone, and that there are many strategies to improve your reading. Instead of beating your head on a brick wall by trying to get better and reading poorly, learn how to read efficiently, and get better at that.This could mean reading with a pointer or reading out loud. Maybe this means when your mind wanders you need to write down the tangents your brain take you on with notes. If you have a hard time retaining information, maybe you need to share what you have read with a parter or friend. There are so many different ways to improve - and some times you have to try a few things before hitting your groove. Last post we used the analogy of your goals being a brick tower. If you want to build the best towers you can’t just start laying bricks, you also have to learn all about towers, and learn all about how to lay bricks. Cont. in comments (we have a lots of to share on this topic ).

This is one of our favourite times of the year. This is the time we look back at the last 365 days and decide how we want to spend the next 365. It can be a bit of a scary time too! We all know that time flies, it feels like the year went by in the blink of an eye. This feeling can make us feel out of control, like we can’t get any traction or forward momentum. Don’t worry we are here to help! One of the common mistakes we see is that people will make a go...al but they won’t follow through on the planning of that goal. It’s all great to say you wish for something, but you need to determine how you are going to make that happen! You need to distill your goal into a habit or action you can implement on a frequent bases. It should be something that you can measure, and it should be something that -if you continue doing this habit, it will move you in the direction of your desired outcome or major goal. Don’t make the major goal the deciding factor in being successful, make the minor habits and actions the celebration points. This will help you generate and sustain forward momentum. You need to make habits that fit into your life in a sustainable and positive way. Life is a marathon and not a sprint - If your goal is to read a book a month, that might not be sustainable if it takes you two hours of reading a night! We can control the amount of time we spend on reading each day, but not necessarily how many books we will get through in a month. Some books are short, some are long - some books are simple, and others more complex! The only constant you can have any hope in controlling is your consistent actions. What’s more important? The amount of books you are reading or THAT you are reading? Maybe that looks like reading 15 minutes before bed and building over time to 30, or even 45 minutes! Remember, it’s a process - at the end of the day you are just trying to take small steps forward - before you know it you’ll be crushing books. If big goals are brick towers, your daily actions are you laying each brick. Cont. in comments

We can’t wait to see the #Labfam again soon! Fingers crossed that we are able to open our doors. We’ve had a lot of fun with our at-home workouts, but we miss seeing everyone getting after it in person! Do you miss working out with others as much as we do? - -... #covidlife #yegbusiness #yegfit #workouthome #athomeworkouts #noequipmentworkout #community #yeglove #yegcommunity #inthistogether #fitnesscommunity See more

Happy New Year from the Lab family! It has been such a crazy year, and we want to take a minute to express just how much we appreciate everyone who is supporting us. Navigating through this adversity has been challenging for all of us, and we are so grateful to be surrounded by a positive supportive community. We have all had our ups and downs, and it’s easy to be hard on yourself for the downs. It’s easy to expect better from yourself or on others during the dow...n times - remember that none of us have dealt with something like this before. Have some compassion for yourself and others - that loving space will help us actually grow from all this crazy adversity. We are all going to bounce back! Hardship is the precursor to growth. As they say, it is always darkest before the dawn. If you are in a dark place reach out, and hang in there - you’ve got this. We wish you the very best for 2021. We are here to help you make it the best yet if you are called to learn from, and with, our community. Peace out 2020, it’s been weird.

Why does failure sneak up on us and we get hit by things we don’t see coming?This is the last part of our goal setting series! When we try to accomplish a goal and start new habits, what we are really trying to do is change our circumstances. Our circumstances (in large part) are what they are because of our current habits and routines, but those habits/routines/ daily actions all stem from our priority and value systems.If we have disfunction in our life, the p...erson usually behind most of it or allowing it, is ourselves. Our views create the paradigm we inhabit, which in turn drives our actions, and creates our circumstances.We usually DON’T realize this going in to goal setting. That’s why starting to read more can unravel problems in other areas that ultimately is part of the reason you aren’t doing the thing in the first place. You usually find a meta problem that is getting in the way of this tiny new habit, but that same meta problem is causing most of the other chaos in your life too! This can be an uncomfortable and emotional process for our egos. This is why when you are trying to accomplish something it can’t be from the viewpoint of a victim mindset - you have to take ownership of what you can control. Otherwise your meta problems will keep getting in your way. If there are toxic people in your life holding you back, there is a big chance you are justifying them being there, or you aren’t setting boundaries with them. If you don’t know how to do something it’s not anyone else’s fault because they didn’t teach you - you have to go out and learn it.No one is going to do it for you - but having a group of people to encourage you that are also in the mindset of extreme ownership is paramount. We can’t control where we start or what we start with in this world, but we can control our progress with the right mindset.So get out there and fail! Don’t take it personally when you fall down, get back up and try again! We will be here cheering you on!

A common social trend is to set New Years resolutions , as the start of a new year brings the potential for a new way of being. It’s a hopeful time, a time to reflect on our past and to want better for ourselves and loved ones in the future. It’s common for resolutions to be brushed off and not taken seriously especially in the fitness industry...... It’s easy to see these goals as a fragile empty promises. Often our goals fall short due to the fact that we don’t have the motivation to actually change our actions and patterns. We have all been in that place where we want something so bad - we make goals and try to follow through, but for some reason we keep falling short. It doesn’t make sense - if we feel deep inside that we truly desire it, why can’t we convince ourselves to follow through? It only takes a few repeating failures to start feeling cynical and hopeless. This year we invite everyone to embrace resolutions. 2020 has caused many of us hardship and suffering, and although that does suck - it can help you find the motivation to truly change your ways for good. We all received a reality check this year. Bad things can happen and if we aren’t prepared it can be devastating on us This is true for our finances , relationships , and our health . If these aspects of our life are built on weak habits and poor awareness they will crumble when hardship arises. The most crucial part of goal setting is understanding your WHY. This can also be one of the MOST challenging things to figure out - especially on your own. New year resolutions are welcome in our community - so if you are looking for a judgement free zone to get started, look no further. What are you looking to get out of 2021? Let us know in the comments below

We feel like we have SO much to share, in so many domains that can be helpful for others - so we need YOUR help deciding on where to start. How can you help us? Well it’s simple. In the comments below let us know what topics of content you want us to cover + what mediums you want that content to be.... Some example topic heads are (but not limited to): Content: Nutrition and Habit building Mindset and Relationships Coaching and Leadership Movement Tips Human adaptation, physical or otherwise Goal Setting Physical performance and program design Entrepreneurship / Owning a Gym General Q and As Mediums of content: Instagram posts, written Instagram posts, Video and stories Instagram posts, Long form Video (IGTV) Podcasts Feel free to give us specific examples of things you want to hear us chat and share information / our experiences on! Tag a friend who would be interested - Thanks Tribe!

From all of the coaching team here at the Lab, we wish you a happy holiday season! December looks a little different than we all expected this year - but don’t let that dampen your holiday spirit. It’s more important than ever for us to come together as a community and support each other. We can’t wait to open our doors again and see everyone, but in the mean time if you are looking to workout with a great community to help bring up your spirits - send us a m...essage and we will set you up Have a little eggnog for us!

Let’s flip the script. Enough with the bad, let’s talk about the good - let’s water that garden to bring more of those flowers! What is something GOOD that has happened to/for you in 2020? Comment below!

And just like with squats, with the ups and downs comes personal growth. A lot of us think we are at the whim of these ups and downs with no control - which is only half true. The ups and downs will always happen, that’s part of being human - but the healthier we are, the more stable we become.... The ultimate control is not stopping the ups and downs from happening, it’s embracing them - and learning how to extract growth from them. Just like squats #Brolosophy What has lifting taught you about life? Hit us with with your wisdom in the comments.

I GIVE UP! So, you learn’t about your goals. You broke it all down and make your plans, but you still weren’t able to stay consistent! What gives?Don’t worry, we have your covered with another post on goal setting and habit development! There are so many reasons why something doesn’t stick, and it’s a little different for everyone. Maybe your night time reading habit fell through because you don’t have a good night time routine? If you don’t have a timeline for your... bedtime rituals chances are you go to bed at different times, and if you get distracted by something it doesn’t leave much time to read if you want to get enough sleep for the day to come!Maybe your partner or roommate is used to having social time in the time you now want to spend reading causing them to constantly interrupt you by habit. Maybe they get resentful because now they feel like they are getting less of your time?! That kind of pressure will make anyone drop a new habit they are trying to build - especially if it’s challenging fo you.Quickly, trying to start something new or (put your life in order in some small way) becomes more than you bargained for. If you want to read consistently every night, that means you have to organize your other routines, habits, actions, and relationships to set yourself up for that - everything is tied together! This can be hella frustrating, making you want to quit.And here is the thing - you will. You will keep quitting on yourself every time you hit a new challenge unless you work on ONE KEY THING. The most important thing with goal setting, self development, or improvement in general, is your relationship and perspective with FAILURE. Next post we will dive into creating a positive relationship with failure... STAY TUNED.

We are in the last month of 2020 and many of us have been faced with so many unexpected challenges over these past 12 months. Something we have observed in ourselves and others is that having a lot of the normal aspects of our lives shaken up, has lead to many moments of reflection we might not have had without it. We often get caught up in the business of our routines and normal lives, forgetting to check in and see if we are still aligned with the paths we are walk...ing. We have seen so many people have life changing positive realizations - realizations of what they want their life to be like, changes they need to make moving forward, or things they have to let go of that aren’t serving their true goals and values. For some people this might look like a career change, going back to school, stopping bad habits, starting your own business, realizing you need and want more (or less haha) time with your family, or even finding out that you love working from home. When life puts pressure on us we are forced to adapt and change, which as we all know, is hella painful - but these realizations can make the struggle worth it if it leads to a more fulfilling life. As much as it’s a cliche saying, there is certainly some truth to:A diamond is just a chunk of coal that did well under pressure. What is something that you let go of in 2020 that wasn’t serving you? Comment below, we love hearing from you! - - #wordsofwisdom #thursdaythoughts #yolo #community #fitness #labfam #fitfam #yeg #yegfitness #fitnessmotivation #remotework #socialisolation #stayingpositive #inthistogether #makingthemostofit #thenewnormal #togetherapart #stayhealthy #lifelessons #2020 #lastmonthoftheyear

The importance of having a dedicated work space is something a lot of us have learned with COVID. We are ritualistic creatures, and our environments can kick us into certain gears or modes of operation. This can be a superpower if you take advantage of this human nature and systematize it in your life so that it works for you. Home space is relaxing, and the office or work is your space to get into external work mode. But there is something missing here for a lot o...f people - a space for inner work or inner development. We think the reason why so many of our members experience huge personal growth is because they have a designated space for that exact thing. The Lab invites you to work on yourself physically, emotionally, and mentally - but not in a judgemental way, in a way that lets you feel safe an explore. If you are interested in optimizing your daily practices, send us a message to work one-on-one with our coaches. Shoutout to all members/coaches - What is something you receive from this space that is/was unexpected? If you aren’t a member, (but members can answer this too), the question of the day is - Is a hotdog a sandwich? Comment below your thoughts!

With the announcement of the new guidelines given by the Alberta government the Lab is transitioning to 100% online and at home service. Although this was a challenging call to make, we are confident in our ability to continue delivering a stellar service to our members, and are excited to rise to new challenges together. Daily at home workouts with options to borrow equipment from our space, videos with workout explinations everyday, instructor lead mobility classes via z...oom, and coach led group mindset and nutrition challenges - are some of the things we are excited to bring to our little tribe to keep them fit and strong at home. This decision was made with both the intent from the medical experts giving counsel to our province; and the health of our members, their loved ones, and the most vulnerable people in our greater community - in mind. Because of the nature of our space, there is no iteration of a physical service we feel comfortable offering, knowing that the risk of transmission through our community is at an all time high - due to climbing case numbers. We are so grateful to have the continued unwavering support and confidence from our amazing group of people we call the #LABFAM - and together we will not only survive, but thrive!

Working out from home can be challenging in a lot of ways. Especially for those of you who are used to not working out at home! Really? Well yeah! It’s easy to for it to feel foreign and almost wrong. We program a lot of our habits around physical and social environments, so if you are used to doing it elsewhere you will feel a lot of resistance when getting started. If you don’t have any habits formed already, there is a small advantage (in that area), ...of not needing to reprogram yourself! Well how do you overcome it? We find the easiest way is two fold: Social accountability Identifying its importance to you / Aligning it with your values If you are used to connecting with a group of people, committing to a regular time via zoom to meet up makes things WAY easier. We are designed to work better together, especially though hard times. But how do you make it feel important? You need to tie the action to something that is deeply meaningful to you - this can look a little different to everyone, depending on your goals and value structure. (We can help you with that!) Jump into our at home Zoom workouts - we have a lot of options for people who have some equipment, or no equipment at all. Reach out and get started, your future you will be grateful!