Overtime Fitness
997 Kapelus Drive R4A 5A4 West St. Paul, MB, Canada

Overtime Fitness - Performance = Results

Who's Been Rocking Virtual's? Series 5 is live this week and we've got a few new looks! Comment below what your favourite or least favourite excersize has been so far! ... Ours has been the Weighted Surrenders Tough but SOOOO GOOOD! If you want to try vitrual workouts with OVERTIME FITNESS let us know below too! We can't wait to train with you! #KEEPGOING #OvertimeFitness #Winnipeg #gym #virtual #whatsyourfavourite #workout #onlineclasses #letsgetvirtual #rockit

Happy New Years! Thank you all for supporting us in 2020 and we can't wait to be by your side in 2021 to make it GREAT What's your vision for 2021? #happynewyear #2021 #overtimefitness #letsgo #keepgoing #letsgetvirtual #joinus #winnipeggym #newyearnewme #goals #resolutions #achivegreatness

21 Day Gym Salvation Hey everyone here’s to hoping gyms can open in 3 weeks. We are running a virtual promo to get you kickstarted for your return to the gym. 7 day clean eating... * No sugar * No alcohol * 4 L of water a day * Habit Hacking #getyourlifeback 2 week meal plan 11 workouts a week. 1HIIT and 1 AMRAP daily Virtual 3 weeks for $50!!! For new virtual members, send us a DM or email us at: [email protected] to get yourself signed up! #overtimefitness #gym #winnipeg #promo #challenge #taketheleap #save #sale #virtual #workout #21daychallenge #3week #kickstart #lfg #KeepGoing #letsgetvitural #JoinOfVirtual #joinus

Plantar Fasciitis / Fasciopathy Rehab: #TherapyThursday Commonly associated as plantar fasciitis. A common cause of heel pain and is inflammation in and around the heel and sole of your foot. If you’re symptoms are not getting better or the condition is failing to heal then it is properly referred to as plantar fasciopathy. These exercises are designed to help restore proper foot and ankle control and strength. Bring blood flow to the area and decrease symptoms. DO THESE ...EXERCSEIS BAREFOOT as it will engage more activation of your intrinsic foot muscles. 1. Soft Tissue Release - Use lacrosse ball to release tension through plantar fascia and improve mobility in the bottom of your foot 2. Plantar Fascia Stretch - Hold for 20 to 30 Seconds and follow up with a calf stretch afterwards 3. Tibialis Posterior Calf Raise - This will help stretch and strengthen the calf muscles as well as the intrinsic muscles of the feet. Start with 2 sets of 15 4. Single Leg Calf Raise w/ resistance band - The resistance band will roll your foot inwards, try to keep your foot in a neutral position so the arch does not collapse. This will help create a neuromuscular connection to your arch and intrinsic foot muscles. 5. Single Leg Compass Exercise - Use coins under the feet for feedback into your foot. Make sure to have even pressure on both coins and maintain the foot in a neutral position as your other leg moves to each cone. Do for a minute straight. #plantarfasciitis #plantarFasciopathy #plantarfasciopathyexercises #rehab #heal #OvertimeFitness #winnipeg #gym #athletictherapy

The New Year is a few days away and no better time to start planning your resolution! Overtime Fitness has you covered for all your Fitness and Nutrition Goals! Need help planning your resolution? Here's some tips to help get you started and stay on track:... 1. Dream big 2. Break big dreams into small-enough steps. 3. Understand why you shouldn't make a change to your goals. 4. Commit to yourself. 5. Give yourself a medal. 6. Learn from the past. 7. Give thanks for what you do. Making a change can be daunting, but it doesn't have to be. Let Andrew be your virtual workout buddy and watch as your goals become realilty! What are your goals for 2021? #overtimefitness #newyears #resolution #goals #gym #fitness #winnipeg #newyearnewme #letmakeitgreat

Forward Head Poke #TherapyThursday Happy New Year! We are Back with more Therapy Thursdays! Enjoy and Happy Healing! Dealing with neck pain, shoulder, or upper back pain? Headaches? Numbness and Tingling down into the hand? Forward Head Poke (FWP) is a condition that occurs over time with gravity and the influence of extra social media time. Slouching, and poor postural habits occur at the workplace and now in our leisure time. This condition can become extremely serious ...if not prevented. Take action now and use these exercises to help strengthen the deep cervical neck flexors, improve your overall posture and decrease your neck, shoulder and upper back pain. These exercises can be done at any time of day, I would encourage you to do them on your work breaks. After all, many of us are working from home now adays. NO EXCUSES! Try 3 sets of 10 daily, and you can break up the sets throughout the day. 1. Chin Tuck w/Towel - Stand with your back to a wall. Take a deep breath in and then out drawing your chin down make double chin and bring the back of your head towards the wall. Try to drop your shoulders down if they elevate and hold for 5 seconds and then repeat. Roll up a towel and place at the base of your skull to bring the wall closer to your skull. 2. Chin Tuck w/ Wall Slides - Hold a wall sit on the wall to help keep the back flat. As above, draw your chin down and bring the back of your head towards the wall. Bring your arms in a w position and extend to a y position maintaining contact with the wall without shrugging your shoulders. 3. Prone Chin Tuck w/Swimmers - Start by laying flat on your stomach with your arms resting on your lower back. Place a towel or foam block under your forehead for comfort. Without arching your low back, roll your shoulders back towards the ceiling and down towards your feet as you lift your arms. Extend your arms slowly into a T shape as you begin to rotate your palms towards the ground and finally until they make a V shape with your hands behind the head. Rest your elbows down and then repeat going in the reverse order. #Overtimefitness #athletictherapy #winnipeg #ForwardHeadPoke #neckpain #badposture

Everything You've Ever Wanted Is On The Other Side Of Fear 'I always did something I was a little not ready to do. I think that's how you grow. When there's that moment of 'Wow, I'm not really sure I can do this,' and you push through those moments, that's when you have a breakthrough.' -Marissa Mayer... #MotivationMonday #begreat #getuncomfortable #keepgoing #breakthrough #transformyourself #youcandothis #overtimefitness #winnipeg #gym #success

Merry HIIT-MAS From OVERTIME FITNESS Enjoy a Christmas Workout On Us! This is what you can expect from our Let's Get Virtual Online Series!... Have fun following along and Enjoy the Holidays! *Feel free to share this around with your friends and Family Format: 3 x 45/15 Santa Sled Push Box Jumps/Jump Squats/Air Squats Handwalkout Push Ups 3 x 45/15 Yeti Snatch Toy Maker Around The World 3 x 45/15 Reindeer Row Hollow Snow Angels Full Sit Ups for Santa

We've Got Daily Kick-Ass Workouts For YOU! Are your ready to take the challenge? #JoinOfVirtual and don't let your fitness get behind you! ... Performance = Results #Overtimefitness #joinus #letsgetvitural #online #workouts #virtual #winnipeg #gym #hiit #lift #daily #kickass #yougotthis #keepgoing #fitness

Overtime Fitness Wishes You a Fantastic And Safe Holiday Season We know things are different this year but we get to make the most of it! How are you celebrating this year? Any cool ideas to share and make somones Christmas wishes come true? Let us know below! ... Join us for our Let's Get Virtual Christmas Special to see Andrew Claus, Keko Claus and Robyn the Reindeer kick some butt! #overtimefitness #merrychristmas #happyholidays #liftmas #hiitmas #fitmas #winnipeg #gym #letsgetvirtual #staysafe #stayfit

Give yourself an early Christmas present this year You've been good, we know! But now it's time to be better ... Join our #Series3 sessions starting today. We've got some KICK ASS workouts for you! The mission is simple, if you choose to accept, then Let's Get Virtual together #Overtimefitness #letsgetvirtual #joinus #winnipeggym #virtualworkout #HIIT #LIFT #winnipeg #local #online #suport #motivation #kickass #fitness

Morning Mobility #TherapyThursday - These exercises are great for improving mobility for the spine, hips and shoulders. They will improve respiration, decrease muscle tension, and have you feeling more mindful of you and your body. Try going through each exercise with 3 to 5 deep breathes using your diaphragm. Therapy Thursday: 1. Cat Cow... 2. Prone Cobra to Childs Pose 3. Thoracic Rotation 4. T Rotations w/ Side Bend 5. Lying Alternating Glute Stretch 6. Supine Thoracic Rotations w/ Shoulder Windmill 7. Prone Swimmers #Overtimefitness #Winnipeg #Gym #athletictherapy #morning #mobility #wakeupright #goodmorning #local #heal #thrive

#TherapyThursday Bullet Proof Your Ankle: Feet are the foundation to kinetic chains, body alignment and transmission of forces. Many people neglect strengthening or increasing foot stability and foot control not just in our daily lives, but our performance training as well. Establishing a strong foundation will no doubt improve your performance with balance, core and lower body strength training. Try these exercises for a few ideas to help build your foot and ankle strength. ...Keep in mind finding a neutral position with your foot is key for these exercises to have full impact. Try this simple cue.... Roll the foot to the outside while keeping your big toe down to the earth and keep tension in your glutes. Try scrunching your toes under without curling them to create a "short foot". Your arch will lift and your ankle and hip will work together to create stability. Try 3 sets of 10 to start! 1. Barefoot Squat Deadlift Calf Raise 2. Midfoot Monster Walks 3. Single Leg Balance with Hip Circumduction 4. Single Leg Calf Raises #overtimefitness #bulletproofankles #strengthen #heal #winnipeg #gym #overtimefitness #therapy

#MotivationMonday Get out there and shovel... the right way! Overtime Fitness is reminding you to shovel properly this holiday season!... You'll save yourself a lot of pain and get the job done faster, meaning more time for Cocoa! What are guidelines for shovelling? Keep feet wide apart. Place front foot close toshovel. Put weight on front foot. Use leg to pushshovel. Shift weight to rear foot. Keep load close to body. Turn feet in direction of throw. Enjoy and Stay Safe and Fit! #winnipegwinter #howtoshovel #overtimefitness #gym #fitness #saveyourback #winnipeg #snowfal

Shoulder General Rehab and Warm Up series #TherapyThursday Do you currently have shoulder weakness? Old Rotator Cuff nagging you? Do you want to improve your shoulder range of motion and strength? This is a great series to work on your rotator cuff and deltoid range of motion and strength. These exercises will bring blood flow to the area, reduce stiffness, and give you a challenge. Remember to start with a light resistance and then gradually increase tension. Try 2 sets of 1...0 and eventually get up to 3 sets of 15. These are also a great warm up for your upper body workouts. 1. Shoulder External Rotations 2. Pulsing Abductions 3. Y Raise 4. Tubing Pull Aparts 5. Snow Angels #Overtimefitness #therapy #heal #shoulder #rehab #pain #free #heal #winnipeg #gym #fitnesscenter

No weights at home? No problem! Overtime Fitness has you covered with Dumbbell Rentals over this Lock Down Season We've got loads of various weights ready for pick up! Send us a message to get yourself a pair or two, Today! ... #Overtimefitness #dumbbell #rentals #winnipeg #gym #fitness #letsgetvirtual #onlineworkouts #fitnesssuccess

"KIAI" We love to see our clients really kicking butt week in and week out! Our programing attacks each area of the body and you will begin to learn how to Wax On and Wax Off every muscle group We can't wait to see you in the gym! Joining Overtime Fitness will teach you how to float like a butterfly and sting like a bee while you karate chop your way to success on your fitness journey ... #Kiai #Kickbutt #OvertimeFitness #join #winnipeg #gym #karate #waxonwaxoff #grasshopper

We want to invite you to join our online virtual community! It's such a blessing that we live in a modern world where sharing fitness content doesn't have to stop at the door! This virtual experience can help you stay on track with your fitness journey and maintain or even exceed the trajectory towards your goals! ... We've got: -Daily HIIT/ LIFT classes (mon-fri (1x hiit saturday) -4 week Meal Plan -Nutrition Support -Online Accountability Group -Community organized zoom calls -Nutrition Counseling + Athletic Therapy Options And more.... We can't wait to see you on the screen, and hofpully soon enough in the gym! Stay Fit and Let's Get Virtual! Send us a message and join in on this amazing experience and we can get you started TODAY! #overtimefitness #Virtual #classes #letsgetvirtual #onlineworkouts #community #join #grow #pandemic #fitness #keepgoing #winnipeg #gym

Let's Get Virtual! If you want to not miss a beat durring this most recent 'Code Red' Join our virtual community NOW!... We've got daily HIIT and LIFT Style classes for all your fitness needs! We've also got amazing Facebook community you can connect with for accountability and motivation If you don't have equipment no problem, we offer weekly dumbbell rentals as well! Send us a message with any questions and start your Virtual Fitness Journey Today! #Virtual #OvertimeFitness #onlinecommunity #rental #join #winnipeg #gym #nevermissamonday #HIIT #LIFT

#MotivationMonday Day after day we have the choice of showing up and taking extra steps towards a greater 'Self' Let this Monday be the begining of a more commited journey of self discovery! Let's see how far we can go, together ... *We are challenging you to sign up on zen-planner for ONE MORE class than normal this week!* See you there at Overtime Fitness! #grow #push #betterself #winnipeg #gym #fitness #Manitboa #Overtimefitness #challenge

#Sciatica #TherapyThursday Sciatica is often misdiagnosed and misunderstood. It is not a condition but a reflection of symptoms. What causes sciatica? ... Where are we being affected by it? Causes of sciatica may include - Disc Herniation - Degenerative Disc Disease - Spinal Stenosis - Spondylolisthesis - Piriformis Syndrome Symptoms of sciatica may include: - Dull ache or sharp pain depending on severity - Pain that radiates from low back/hip down back of the thigh to the knee or the foot - Weakness of the lower body on the affected side - Numbness and tingling Disclaimer: this is not a cure all approach but a selection of rehabilitative exercises designed to bring mobility and strength to the lumbar spine and hip muscles. Causes of Sciatica should be thoroughly assessed to determine the root of these "symptoms" not condition. Parameters: 10 to 15 reps on both sides when doing single leg exercises, bracing core, explore pelvic tilting and breathing with the diaphragm. Exercise 1: Sciatic Nerve Floss Exercise 2: Supine Figure 4 w/ Rotation Exercise 3: Glute Windshield Exercise 4: Hip Bridge Exercise 5: Prone Press Up #Therapy #heal #pain #painfree #overtimefitness #gym #winnipeg #manitoba #nerve

#ThoracicMobility #TherapyThursday Mobility for the upper back (thoracic spine) is beneficial to decrease discomfort and tension within the shoulder blades and upper back. It is also beneficial to allow for optimal movement of the neck, lower back, and shoulder girdle. If you work at a desk all day, these are some exercises that will bring blood flow and mobility to your thoracic spine. #1 Foam Roller... Maintain good posture throughout. Cross your arms to open the shoulder blades. Do 10 reps of extensions. #2 Cat Cow 5 - 10 reps, 5 second holds breathing with the diaphragm #3 Thoracic Rotations Bring your hips back to fix the lumbar spine and focus on thoracic motion. Repeat 10x on both sides. #4 Down Dog 5 10 reps, 5 second holds breathing with the diaphragm. #5 Supine Floor Sweeps 5 10 reps per side. Try to keep the knee squeezed into the foam roller to fix the lumbar spine and allow for more motion to occur in the thoracic spine. You can do with a pillow under your head for comfort. #6 Kneeling Lat Stretch Hold stretch for 20s. You can push your elbows into the chair or bench for 6-8s and then relax going deeper into the stretch for another 20s. Repeat as needed. #therapy #heal #relax #relievepain #pain #treat #overtimefitness #learn #grow

We are building a next level fitness experience! With our hard work, dedication and non-stop support from our clients, we’ve been able to grow the Overtime Fitness vision from nothing to something worth living for! We want to thank all the people who have made this possible and yes that means YOU! Thank you for your unbelievable support with seeing the vision we have for your fitness journey and stepping up to the plate by taking your health and fitness into your own hands! This is only the beginning and we can’t wait to see where this journey takes all of us, Together! See you in the gym and come discover the best you can be at Overtime Fitness! #OvertimeFitness #Winnipeg #New #fitnessexperience #comejoin #ThankYou #growth #vision #learn #grow #health #fitness #activate #your #potential

Life is not just about working hard, it's also about resting hard too! A final stretch after your class will help you improve circulation, speed up your recovery process and allow for those gains to grow even more! Don't forget to balance your days with working hard and resting hard, you will thank yourself later Also if you really want to rest and rejuvenate to your fullest potential! Book a MT session with @colleenlegal or a Therapy Session with@getinuit right on site at Overtime Fitness #stretch #rest #rejuvenate #WorkhardPlayhard #massagetherapy #athletictherapy #Overtimefitness #Winnipeg #Gym #NewGym #trynow #join #getfit #gain #grow #fitness