Muscle and Flow Fitness

Spending some quality time with mini me. Keep your kids busy as best you can during social distancing. We took a timeout from video games to do some pokemon yoga.... Stay active, stay positive, make the most of your timeoff. #homeworkouts #homegyms #workoutathome #muscleandflowfitness #homefitness #smallbusiness #workoutathome #fitness #fitspo #fitfam #fitnessmotivation #bowmanvillepersonaltrainer #personaltrainer #perseverence #healthylifestyle #training #noexcuses

Doing our part by social distancing. #fatherson #longwalks #roccothedog #italianmastiff #canecorso #dogsofinstagram #fitfam #spring #bowmanvillecreek #bowmanvilletrainer #fitspo #fitpost #fitness #cardio #walks #socialdistancing #covidfit #calisthenics #bodyweighttraining #jointmobility #balance #flexibilty #mobility #trainoutside #strength #wod #rom

So they have closed down all gyms and indoor recreational facilities. Since I work from home, this doesn't apply to my home studio, but I've decided to do my part with social distancing, and not take anymore clients until this thing blows over. For many of us, physical fitness is an important coping mechanism to keep anxiety at bay, and maintain a sense of normalcy during uncertain times.... I am more than prepared to keep everyone in shape from home in the meantime. Keep an eye out for my posts, as I'll be adding workouts, as well as fitness and nutrition advice you can follow from home. All I ask in return, is that you like and share my social media posts. I have a Facebook, Instagram and website. #homeworkouts #homegyms #workoutathome #muscleandflowfitness #homefitness #smallbusiness #workoutathome #fitness #fitspo #fitfam #fitnessmotivation #bowmanvillepersonaltrainer #personaltrainer #perseverence #healthylifestyle #training #noexcuses

I've been reviewing some of my kettlebell resources to add an online component to my upcoming introductory kettlebell course. With the recent public health threat of the coronavirus, kettlebells are proving to be a great strength option. If you're looking to avoid public places, and have limited space, we are still open. Since I work from a private studio, it's business as usual here for us (unless you're sick or have been in contact with anyone who has been). We are taking ...extra precautions. The physiotherapist will be here at the studio this Tuesday March 17th between 2pm and 7pm. Pls dm or book your free assessment online at www.muscleandflowfitness.ca for therapeautic restoratuve training, kettlebells, or fst. #muscleandflowfitness #calisthenicsmovement #jointmobility #personaltrainer #movebetter #movement #functionalmovement #strength #balance #flexibilty #kettlebells #fst #fascialstretch #activerecovery #fitness #fitpost #fitspo #bowmanvilletrainer #physiotherapy #rangeofmotion #fixyourself #wod

I've been reviewing some of my kettlebell resources to add an online component to my upcoming introductory kettlebell course. With the recent public health threat of the coronavirus, kettlebells are proving to be a great strength option if you're looking to avoid public places. Since I work from a private studio, it's business as usual here for us (unless you're sick or have been in contact with anyone who has been).... P

Just upped my sound game. I'm in the midst of creating an online training app. This should help.... Next stop is to improve my video quality. Stay tuned for info how you can use my online personal training and nutrition app to help you achieve your goals faster. #onlinepersonaltrainer #onlinenutritioncoach #muscleandflowfitness #soundgame #onlinecoaching #getresults #movement #functionalmovement #strength #flexibilty #kettlebells #yoga #sixpack #mobility #bowmanvillepersonaltrainer #fitpost #fitspo #jointmobility #rom #wod

"Take small bites!" This is a mantra that I have been repeating to my clients since I heard it on a T.V. show (The Outsider). When it comes to fitness, weight loss, or whatever goal it is that your chasing, there's always an expectation of imidiate gratification.... The reality of any meaningful pursuit is there will be drawbacks, speed bumps and road blocks along the way. Expecting to achieve any meaningful success without a struggle of fight, is like trying to complete a marathon your first week of running. Sounds ridiculous right? That's because it is. Any meaningful pursuit is going to be hard. "In truth, people can generally make time for what they choose to do; it is not really time but the will that is lacking". Sir John Lubbock Strong basics are what seperate those who "wish" they could, from those that can. Take time the time to master the details or "small bites", and there will be no limit to what you can achieve. Many of my current students are going through this process right now. They finally contact me after reading and watching post after post on facebook and Instagram, step 1. Step 2, they are being assessed, and before they know it, they are onto Step 3, Step 4 etc. If you take too large of a bite, you're going to choke! In this video, I'm doing both a tuck planche, and L-sit, 2 exercises that were once out of my reach. So if you're feeling unmotivated, overwhelmed or even discouraged, remember to "take small bites". #mondaymotivation #motivation #takesmallbites #motivationmondays #goals #success #strength #balance #bowmanvillepersonaltraining #muscleandflowfitness #healthy #fitness #fitpost inspiration #trainhard #motivationalquotes

Take your movement medicine. People cringe when I pull out the foam roller. For athletes (especially runners), people who stand all day, even people who sit all day, a foam roller can save you from a lot of future pain.... To make it even for effective, when you find a sweet spot, bend and straighten your leg to get an active release. #foamroller #activerelease #activerecovery #physiotherapy #rangeofmotion #fixyourself #wod #strong #fitness #fitpost #flexibilty #mobility #theraputictraining #calisthenics #bodyweighttraining #bowmanvilletrainer #jointmobility

Better form = Faster results Our programs are a hybrid of strength and movement combined. The main difference between our Personal Training and Physiotherapy program are health benefits.... Our clients without health benefits still take advantage of our FREE assessments. How much control do you have over your scapula? Scapula control is a key component of your posture, and lifting with good posture is also key. So if you want better and faster results, learn to control your scapula. Want to lose fat and gain strength? Let us help you. Our physiotherapist is here tomorrow, March 3 betweem 2-6pm. Dm us or checkout our website at www.muscleandflowfitness.ca #muscleandflowfitness #physiotherapy #bodyweighttraining #scapula #posture #jointmobility #personaltrainer #movebetter #shouldermobility #shoulderstability #shoulder #flexibilty #bowmanvilletrainer #fastandefficient #fasterwaytofatloss

Spending some quality time with mini me. Keep your kids busy as best you can during social distancing. We took a timeout from video games to do some pokemon yoga.... Stay active, stay positive, make the most of your timeoff. #homeworkouts #homegyms #workoutathome #muscleandflowfitness #homefitness #smallbusiness #workoutathome #fitness #fitspo #fitfam #fitnessmotivation #bowmanvillepersonaltrainer #personaltrainer #perseverence #healthylifestyle #training #noexcuses

4 min abs please post and share If you've blown through the rations for the next 2 weeks over the past few days, Here is a gut busting ab routine to follow along at home. Complete each exercise for 20-30 sec each (if you can only make 20 seconds, rest for whatever is left until you reach 30 seconds.) 1. Boat holds (add flutter kicks for a more sensory rich experience.)... 2. Bicycle crunches 3. Side plank hip raises (L) 4. Side plank hip raises (R) 5. Russian twists 6. Crucifix crunches 7. V-sit ups 8. Low plank mt climbers Rest one minute and repeat Let me know how it goes. Comment on what you want to see next!

Doing our part by social distancing. #fatherson #longwalks #roccothedog #italianmastiff #canecorso #dogsofinstagram #fitfam #spring #bowmanvillecreek #bowmanvilletrainer #fitspo #fitpost #fitness #cardio #walks #socialdistancing #covidfit #calisthenics #bodyweighttraining #jointmobility #balance #flexibilty #mobility #trainoutside #strength #wod #rom

Here's a fast and effective leg workout you can do from home. I like to use timed workouts when working out from home for a few reasons. 1. It helps to maintain a higher intensity.... 2. You're generally pressed for time, and it helps you finish your workout faster. 3. You focus more on your form rather than counting your reps (although you can count your reps if you want). This is a leg scorching workout that can be done with a kettlebell or dumbbell. Complete each exercise for 30 seconds before moving on to the next exercise for 4 minutes total. 1.Racked forward lunges (L) 2. Racked forward lunges (R) 3. Slingshot 4. Bottoms up reverse lunges (L) 5. Bottoms up reverse lunges (R) 6. Around the body passes 7. Between the leg step back lunges (L) 8. Between the leg step back lunges (R) Rest 2-3 minutes between sets. Aim to complete 3 rounds.