On Top Athletic Wear

OT-GEAR!!.. Happy New Year!!... 2 Regina boy’s with the best leggings around!!.. Thanks for all your support... use ..OT50..50% off on your next order..limited time .. Bring on 2020!!.. www.ontopcanada.com

OT-GEAR-SALE-message for 50%off all gear!!

When do you do cardio? I always get asked this question when should I do cardio? There are so many ways you can get your cardio in. You can d...o a dance class for example (zumba class) and it can also be just simple walk at the park. You can also do some bodyweight circuits, for example these exercises are great: burpees, jumping jacks, plank jacks, and mountain climbers. "How much of cardio should I be doing?" Depending on your goals, time and what you'd like to achieve. Do at least 150-300 minutes per week of moderate activity for optimal cardiovascular health. If you are training for a marathon, then cardio is going to be your first priority. if your goal is to get stronger and increase your muscle growth, then strength training is your priority. Do muscle-strengthening activities involving their major muscle groups including the chest, shoulders, back, arms, and legs at least 3-4 days every week. If you want to lose weight, then you need to focus more on creating a calorie deficit. Calorie deficit is REQUIRED to lose weight. What is a colorie deficit? A calorie deficit occurs when you consistently provide your body with less calories than it needs to support calorie expenditure. Calorie Expenditure Explained The calories you burn or expend each day include the following three components: 1) Calories you burn at rest (colories your body uses to keep you alive, such as breathing and blood circulation. 2) Calories you use to digesting, absorbing and metabolizing food. (Thermic effect of food). 3) Calories your burn during workouts, including doing household chores. (Activity energy expenditure). When you provide your body less calories than it needs to support these above components of calorie expenditure you create a calorie deficit. If you do it consistently for long periods results in weight loss. Calculating calorie needs: 1) Find out your maintenance calories 2) You can estimate your maintenance calories by using an online calculator. 3)When you figure out your maintenance number, a calorie deficit of 500 calories per day is effective for healthy and sustainable weight loss. #fitnesstips #cardio

Our- OT- Fleece - Joggers!!.. super soft!!.. are now restocked!!.. xs-xl..just in time for Christmas!!.. only $50!!.. order now .. www.ontopcanada.com

OT-GEAR!!.. Happy New Year!!... 2 Regina boy’s with the best leggings around!!.. Thanks for all your support... use ..OT50..50% off on your next order..limited time .. Bring on 2020!!.. www.ontopcanada.com

I’m so passionate about helping people becoming fitter, healthier, stronger and more confident. I understand life can get very busy, It is easy to come up with ...many reasons/excuses for not exercising. You have a family to take care of, you have too much work to do, the weather isn't perfect. But if you don’t put aside time to keep yourself healthy, keeping up with all the things you have to do can get even harder. I strongly believe whether you’re a student, a busy parent or you work full-time, you still have time to take care of your health and there is absolutely no good excuse not to exercise. Don’t let your environment or family hold you back from achieving your health goals. Exercise saved my life and became my passion. Think of priorities. Is there anything truly more important than your health? If you want to make a change, the best approach is to set realistic goals. Small changes can make a big difference. The power to create personal change is in your hands, and I want to help you start using that power. Who is ready to smash it for 2020? I would like to help you create a better lifestyle. Do you want to live a healthy lifestyle? If answer is YES, Message me and I will step by step guide you to achieve your goals. . . . #yqrpersonaltrainer #russianpersonaltrainer #fitnessmotivation #fitness #fitnessfamily #strongwoman #fit #healthylifestyle

OT-GEAR!!.. Happy New Year!!... 2 Regina boys with the best leggings around!!.. Thanks for all your support... use ..OT50..50% off on your next order..limited time .. Bring on 2020!!.. www.ontopcanada.com

OT-GEAR-SALE-message for 50%off all gear!!

When do you do cardio? I always get asked this question when should I do cardio? There are so many ways you can get your cardio in. You can d...o a dance class for example (zumba class) and it can also be just simple walk at the park. You can also do some bodyweight circuits, for example these exercises are great: burpees, jumping jacks, plank jacks, and mountain climbers. "How much of cardio should I be doing?" Depending on your goals, time and what youd like to achieve. Do at least 150-300 minutes per week of moderate activity for optimal cardiovascular health. If you are training for a marathon, then cardio is going to be your first priority. if your goal is to get stronger and increase your muscle growth, then strength training is your priority. Do muscle-strengthening activities involving their major muscle groups including the chest, shoulders, back, arms, and legs at least 3-4 days every week. If you want to lose weight, then you need to focus more on creating a calorie deficit. Calorie deficit is REQUIRED to lose weight. What is a colorie deficit? A calorie deficit occurs when you consistently provide your body with less calories than it needs to support calorie expenditure. Calorie Expenditure Explained The calories you burn or expend each day include the following three components: 1) Calories you burn at rest (colories your body uses to keep you alive, such as breathing and blood circulation. 2) Calories you use to digesting, absorbing and metabolizing food. (Thermic effect of food). 3) Calories your burn during workouts, including doing household chores. (Activity energy expenditure). When you provide your body less calories than it needs to support these above components of calorie expenditure you create a calorie deficit. If you do it consistently for long periods results in weight loss. Calculating calorie needs: 1) Find out your maintenance calories 2) You can estimate your maintenance calories by using an online calculator. 3)When you figure out your maintenance number, a calorie deficit of 500 calories per day is effective for healthy and sustainable weight loss. #fitnesstips #cardio

Im so passionate about helping people becoming fitter, healthier, stronger and more confident. I understand life can get very busy, It is easy to come up with ...many reasons/excuses for not exercising. You have a family to take care of, you have too much work to do, the weather isnt perfect. But if you dont put aside time to keep yourself healthy, keeping up with all the things you have to do can get even harder. I strongly believe whether youre a student, a busy parent or you work full-time, you still have time to take care of your health and there is absolutely no good excuse not to exercise. Dont let your environment or family hold you back from achieving your health goals. Exercise saved my life and became my passion. Think of priorities. Is there anything truly more important than your health? If you want to make a change, the best approach is to set realistic goals. Small changes can make a big difference. The power to create personal change is in your hands, and I want to help you start using that power. Who is ready to smash it for 2020? I would like to help you create a better lifestyle. Do you want to live a healthy lifestyle? If answer is YES, Message me and I will step by step guide you to achieve your goals. . . . #yqrpersonaltrainer #russianpersonaltrainer #fitnessmotivation #fitness #fitnessfamily #strongwoman #fit #healthylifestyle

Our- OT- Fleece - Joggers!!.. super soft!!.. are now restocked!!.. xs-xl..just in time for Christmas!!.. only $50!!.. order now .. www.ontopcanada.com

Every day we must strive for constant improvement. Challenges make us become better. Guys its ok to fail. I failed so many times, but that didnt stop me to ke...ep pushing myself and keep trying, whether its my haircare/skincare business, my fitness journey or my modeling career. It doesnt matter. We all fail at first. Its how we learn to become better at it. Just as long as you dont give up after your first try and failure. You must keep going and continue to put effort on improving yourself and whatever it is that you are doing. We grow not when things are easily accessible, we grow when we face challenges. We need to push ourselves and motivate to get and do better everyday. You need to believe in yourself in order to grow in anything you do. You must push yourself out of your comfort zone. It all starts with setting a short goal. Start competing with yourself. You will actually never know how much you can do until you put yourself up for soemthing new and challenging. Dont be afraid to try new things. I just want you to know, if you put your mind to it, you will push yourself to get it done. Remember you can do anything if you set your mind to it. . . Wardrobe:@ontop_athleticwear Photographer: @jccapaque . . . . . #fitnessvideos #fitnessgear #fitnessfam #fittrainers #fitnessjourney #fitnesslife #bodyfitness #fitnessquotes #fitnessmodel #outfitoftheday #prilaga #lovefitness #fitnessbody #fitmodel #fitnessgoal #fitspiration #igfitness #getfit #fitnesstrainer #fitnessgirl #fitnesstime #fitnessfun #fitnessmotivation #fitnesstips #fitgirl #fitlife #fitstagram See more

Every day we must strive for constant improvement. Challenges make us become better. Guys it's ok to fail. I failed so many times, but that didn't stop me to ke...ep pushing myself and keep trying, whether it's my haircare/skincare business, my fitness journey or my modeling career. It doesn't matter. We all fail at first. It's how we learn to become better at it. Just as long as you don't give up after your first try and failure. You must keep going and continue to put effort on improving yourself and whatever it is that you are doing. We grow not when things are easily accessible, we grow when we face challenges. We need to push ourselves and motivate to get and do better everyday. You need to believe in yourself in order to grow in anything you do. You must push yourself out of your comfort zone. It all starts with setting a short goal. Start competing with yourself. You will actually never know how much you can do until you put yourself up for soemthing new and challenging. Don't be afraid to try new things. I just want you to know, if you put your mind to it, you will push yourself to get it done. Remember you can do anything if you set your mind to it. . . Wardrobe:@ontop_athleticwear Photographer: @jccapaque . . . . . #fitnessvideos #fitnessgear #fitnessfam #fittrainers #fitnessjourney #fitnesslife #bodyfitness #fitnessquotes #fitnessmodel #outfitoftheday #prilaga #lovefitness #fitnessbody #fitmodel #fitnessgoal #fitspiration #igfitness #getfit #fitnesstrainer #fitnessgirl #fitnesstime #fitnessfun #fitnessmotivation #fitnesstips #fitgirl #fitlife #fitstagram See more

OT-GEAR- Cyber Monday all week Sale!!.. Classic Leggings $25 off.. Backnblack & Pocket Capris-40% off .. order online- www.ontopcanada.com

OT-GEAR-Big Thanks to -Dance Plus .. for your continuing support in shopping local here in Regina .. TEAM-GEAR!!! www.ontopcanada.com

OT-GEAR.... at the U of R today !!!shop and save.. till 5:30pm

OT-GEAR!!... Come check out this weekend at .. University of Regina!!..www.ontopcanada.com

OT-GEAR- making our way around the world- hot- spots!! www.ontopcanada.com

www.ontopcanada.com

OT-GEAR!!... KNOCKOUT-GEAR!!.. www.ontopcanada.com

Monday- October 7th

OT -GEAR!!... we didnt invent the wheel... we just made it better then the rest!!!!... OT-QUALITY !!!... SASKPROUD.. www.ontopcanada.com

OT-GEAR-Toque Time www.ontopcanada.com

OT-GEAR... come check out the best gear around tomorrow at Oxygen Yoga & Fitness- South from 9am-12... and save!! www.ontopcanada.com

Canadian- Andreescu!!!.. finishes ON TOP!!!!Amazing 19yr old!!!! #shethenorth www.ontopCANADA.com

OT -GEAR.. POP-UP SHOPS!!.. message us to have us setup at your studio/gym/dance/fitness centre and get great deals for your staff and clients!!!.. www.ontopcanada.com.. Regina locations

OT-GEAR!!... nothing like supporting your , Family....., friends ,and local business!!.. www.ontopcanada.com

OT-GEAR!!.. loving the HOT weather!!!!.. www.ontopcanada.com

OTs- Adrea Propp!!!!... 800 m National Final!!.. 7:05 start time..tonight in Montreal.. Good Luck.. .... (OT Original Sports bra & classic Performance shorts).. www.ontopcanada.com .. Photo- Arthur Images

OT-GEAR.. proud to be born and raised on the prairies!!.. SASKPROUD.... no one can compete with QUALITY!!.. www.ontopcanada.com ... we support our own!!..support local

OT-GEAR.... next time your on the treadmill......... www.ontopcanada.com

Whats next . . As many athletes know, injury can be a devastating time, especially when it sidelines you from what you love doing. . .... The silver lining of injury? It challenges you to realize your passion for sport and reconnect with your WHY you love the sport . . After a successful knee surgery this Summer, we are happy to announce Kyanna is on her way back and already undergoing the follow up physio and rehab process . . Stay tuned and give Kyanna a follow @_kkyannagee . . This lady is not only an athlete! She also has aspirations to finish her business degree to go on and run her own non-profit organization. Keep your eyes out, shes definitely one to watch . . #TeamOT #Athlete #ShopLocal #SupportLocal #Community #SaskProud See more

What's next . . As many athletes know, injury can be a devastating time, especially when it sidelines you from what you love doing. . .... The silver lining of injury? It challenges you to realize your passion for sport and reconnect with your WHY you love the sport . . After a successful knee surgery this Summer, we are happy to announce Kyanna is on her way back and already undergoing the follow up physio and rehab process . . Stay tuned and give Kyanna a follow @_kkyannagee . . This lady is not only an athlete! She also has aspirations to finish her business degree to go on and run her own non-profit organization. Keep your eyes out, she's definitely one to watch . . #TeamOT #Athlete #ShopLocal #SupportLocal #Community #SaskProud See more

Merissa!!... this lady has speed!!(OT-TEAM).. training here in Regina!!.. Speed & OT-GEAR- a lethal combination!!.. (OT- Blackswirl-Leggings).. www.ontopcanada.com

www.ontopcanada.com Go Riders

ALL OT-GEAR -40% off !!.. limited time www.ontopcanada.com

OT-GEAR.. Regina Saskatchewan- SASKPROUD!!.. www.ontopcanada.com

OT GEAR.. Enjoy our Canada Day Sale on NOW!!..Sale is also available at Adrenaline Strength & Conditioning!!..1301 Osler St Regina !!!.. all OT GEAR 40% off

OT GEAR!!.. CANADA SALE!!!..Shop-ON TOP - ON NOW!!!.. www.ontopcanada.com

Team OTs Merissa has an exciting summer ahead of her. Her eyes are set on Athletics Canada National Final in the 100m and 200m . Secondly, shes proud to present herself as a Mom coming back to sport for both other Moms and for her son. . Unfortunately, pursuing a career as an athlete is comparable to that of an artist. The athlete must put in hours mastering their craft in order to make it as a pro. Support is typically limited and requires part-time work to supplement t...he lifestyle. . At On Top, we recognize this is where local businesses have the opportunity to step up and facilitate growth in our own backyard community . . Sask, when you Shop On Top, you enable us to continue helping local athletes like Merissa reach her goals within sport. Plus you score some sweet gear joining the process . It takes a village. @margettm . #TeamOT #Community #Giveback #ShopOnTop #Localsupport #BigGoals #GirlPower #QueenCity #Athlete See more

Team OT's Merissa has an exciting summer ahead of her. Her eyes are set on Athletics Canada National Final in the 100m and 200m . Secondly, she's proud to present herself as a Mom coming back to sport for both other Mom's and for her son. . Unfortunately, pursuing a career as an athlete is comparable to that of an artist. The athlete must put in hours mastering their craft in order to make it as a pro. Support is typically limited and requires part-time work to supplement t...he lifestyle. . At On Top, we recognize this is where local businesses have the opportunity to step up and facilitate growth in our own backyard community . . Sask, when you Shop On Top, you enable us to continue helping local athletes like Merissa reach her goals within sport. Plus you score some sweet gear joining the process . It takes a village. @margettm . #TeamOT #Community #Giveback #ShopOnTop #Localsupport #BigGoals #GirlPower #QueenCity #Athlete See more