Perfectfit4u
255 12st North T1H2G3 Lethbridge, AB, Canada

Good morning and happy #motivationmonday fitfam! It’s a brand new month, and with a new month comes new goals, a new focus, a new mindset and a FRESH start! We only have 2 months left of 2020, how are YOU going to spend them?

Good morning and happy Monday Fitfam! It’s important to remember that you don’t have to have it all figured out at once. It MORE THAN ok to take things one day, one hour or one minute at a time Have a great week everybody- and be gentle with yourself! All you can do is YOUR best

Did you know the #Perfectfit4u personal training centre is 100% private ? This means, when you book a 60min workout session at PF4U you are receiving a private space and private trainer without any other clients, trainers, eyes or ears around. ... Full attention, full engagement, full equipment availability, full space and full of passion- your 1 hour in our gym becomes about YOU, your learning, your goals, your life and your progress only. You can sweat, you can swear, you can blast your favourite tunes: and all attention is yours. Talk about extreme accountability. If you’re looking to really put the PERSONAL in Personal Training reach out through DM or email ([email protected]) to book a private fitness assessment: perhaps a private weekly or biweekly visit is exactly what your fitness journey is missing! ... and we take your results personally See more

Good morning fitfam! This week we want you to focus on the 3 ‘C’s’ in life: Choice, Chance & Change. You must make the CHOICE to take the CHANCE, if you want anything to CHANGE... Have a wonderful Monday and a great week ahead!

Good morning and happy Thanksgiving fitfam! We know that everyday it is important to focus on gratitude, however today, and this long weekend especially- lets make sure to put an EXTRA big emphases on all the things that we are grateful for. Here are a few Gratitude Affirmations to get you started!

? Welcome to... The Bod Pod at Perfectfit4u. & ! ... The Bod Pod is a scientifically proven air displacement test that will accurately determine body composition and body fat percentage. A full test requires approximately 15 minutes and will provide highly specific and accurate results for each participant. In addition to body composition, the Bod Pod will also determine a participants Resting Metabolic Rate, Total Daily Energy Expenditure, Body Volume, Fat Free Mass and Fat Mass (in lbs.) as well as an estimated Thoracic Gas Volume or lung capacity in litres. Knowing that body composition is one of the best indicators of overall health, the feedback you receive will help to measure the success of your training or nutrition regime and will monitor for obesity; a risk factor for major diseases. By getting your body composition tested, you can fine-tune your approach to your current fitness routine or see if it is necessary to start one. Bod Pod examinations are open for public use and encouraged for all of our PF4U participants! See you in space! See more

Happy #motivationmonday fitfam! Start each day with a grateful heart When you focus on all the things you are grateful for, you cannot be worried, sad or scared at the same time. Gratitude is the healthiest of all human emotions. The more you express gratitude for the things you already have, the more likely you will have even more to express gratitude for.... What is something YOU are thankful for on this beautiful Monday morning?

Good morning Perfectfit4u family! Today seems like a GREAT day to do the thing you THINK you cannot do. Don’t wait until tomorrow to write that book or join that challenge. Dont wait until tomorrow to eat healthy and move your body. Don’t wait until tomorrow to start living the life you wish you had Happy motivation Monday, have a great week ahead!!

This is your Monday morning reminder that YOU are powerful beyond measure. That YOU are capable of pretty much anything you set your mind to, anything that YOU are willing to work for. This is your Monday morning reminder that YOU could change your life today, if YOU wanted. Happy #motivationmonday fitfam! Have a fabulous day everyone!

A little Sunday morning motivation compliments of Perfectfit4u virtual client: Adam! Adam began his health journey whilst sharing a home with his sister who was also on a personal health journey with @perfectfit4u : it is always encouraging to see our PF4U family grow! After enjoying the versatility and health-centred meals his sister was creating, Adam deciding to join along in more detail by having a customized program created just for him! And the results have been... outstanding! Adam has completed all of his workouts from home and has invested 3.5 months of proper nutrition and movement into his daily life, and as a result: his health has sky rocketed and his weight has been on a steady decline. When we asked Adam for his advice for others starting on their own health journey, he stated: @coachkirsten !! ! , ! !! Congratulations goes to both Adam and Coach Kirsten for the creation of this awesome progress: we cannot wait to see what Adam does next! See more

from fit-mama @the.real.acp who has taken her power back post-partum by setting and smashing BIG goals (oh, and losing weight in the process!) By using a flexible dieting approach, staying true to her home-workouts and setting herself up for success with time-sensitive and personal development goals: her body AND brain are both transforming in the process! Did we mention she had grilled cheese sandwiches and Reese chocolate available to her... on her nutrition plan on the daily whilst exclusively breastfeeding her baby girl, never purchasing a gym membership, and working with her coach 100% virtually? #life Allysha’s initial weight loss dreams have now become a byproduct of a happier, healthier and more motivated life as she turns her energy inward, joins her partner along his personal fitness journey and thrives at the balancing act of being a full-time mama and full-time fitness freak PS: YESTERDAY Allysha hit a milestone in our goal setting by crushing her first post partum 5K run in less than 35 minutes: a goal we’ve been pushing to complete before Fall hits: and she did it! Congratulations on your success thus far @the.real.acp: we cannot wait to celebrate the completion of your NEXT goal See more

Happy Monday fitfam!! As the colder morning weather starts to set in, and the leaves begin to change colours, take some time to really reflect on your 2020 goals. We realize things likely don’t look how you expected them to look right now, BUT the time is going to continue to pass anyways...so why not start working towards your goals TODAY?... It’s OK to readjust, reset and refocus. Just don’t give up It’s never too late to start Have a great week ahead everyone!

! ! ! ! (And do it ALL from the comfort of your own home!) This Fall, Perfectfit4u is taking our favourite components of our last 10 challenges and bringing them to ANYONE, ANYWHERE who is interested in soaking in a TON of health and fitness knowledge while working on their own personal health journey! 2020 has hit us all hard: it’s time to take our power back while adapting to the ever changing circumstance... of the world: time to finish this year off on a positive note Weekly wellness workshops, daily personal development, nutrition and exercise guidance and a private social media community: all beginning SEPTEMBER 25th, 2020. Find out more & register at the link in our bio! See more

Good morning Fitfam! Our advice on this Labour Day Monday before the chaos of all our September regimes REALLY begin-is to use this ‘extra day’ as a day to be THANKFUL for all that you have. When we can remember to be thankful for all that we have, we often end up having more. However, when we choose to concentrate on all that we don’t have, we will never have enough. ... Gratitude helps us see what’s there, instead of what isn’t Happy #motivationmonday, we hope everyone has had an amazing long weekend

! ( & ) What better way to prepare for school and added routine then to compliment the newness with a structured fitness and nutrition regime: nothing like paralleling better Fall organization AND added aesthetics One of our PF4U Members @keirra_jack has spent the last 8 weeks doing just that: not to mention: COMPLETELY at a distance ... In the last 4 years this fit-teacher has lived in the North West Territories and has completed a Perfectfit4u Transformation Challenge, 2 Bikini Competition Preps and over 36 weeks of lifestyle coaching: a prime example of the killer results that can happen when working with our team at a distance. Congrats goes to Keirra on finishing off her summer on a healthy note and sliding up her health and fitness on the priority list as we transition from summer fun into Fall routine! See more

Hey PF4U Fam: Remember Jen? Jen was the recipient of our Perfectfit4u Transformation Challenge back in 2018 as she saw major success in her personal fitness and health goals while simultaneously supporting other challengers through all of our transformation platforms. Jen took pride in posting on our private Facebook page, interacting with others online, consuming our daily online personal development content, utilizing our email and text coachi...ng services and was always eager to show her support for the group. Jens ability to engross herself online with our community and coaches showcased that perhaps completing a VIRTUAL transformation challenge this Fall could be possible This Fall, PF4U will be launching an ONLINE version of our 11th Transformation Challenge and will be turning our favourite program ONLINE for those outside of YQL who would love to participate from a distance! FINALLY! Online workshops and learning opportunities, ZOOM workouts, virtual interaction with coaches, cash prizes and online accountability and daily personal development without any location restrictions. What better time to take care of our health and band together as we all trudge through our new normal this Fall. Stay tuned for official announcement coming this week See more

Good morning Perfectfit4u family! Here are a few Monday affirmations to start your day... 1I start my day refreshed and renewed.... 2I get ti choose my thoughts. 3I am in charge of how my day will go. 4I am grateful for another day to live, learn and grow. Choose at least 1 positive affirmation to start your day, then repeat it until you BELIEVE it! Have an amazing week ahead

Missed our Instagram stories? Check out Coach Ashlyn giving the run-down on this seasons upcoming Fall 2020 Virtual Transformation Challenge

... & ... This season, Perfectfit4u is approaching our 11th Transformation Challenge a little differently! This means, our most sought after program is now going VIRTUAL: providing the ability to offer our 12-week challenge program to those across Southern Alberta and beyond. We will be integrating our favorite aspects of our community-based transformation challenge and adapting them to better suite our world’s current challenges.... This challenge will be open to current, returning and new Perfectfit4u clients and will include new information, new personal development material, new workshops, new workouts, and a new grand prize of $, ! What better way to get back into your routine post-summer and aim to collect a perfect Christmas cash bonus along the way. ! CLICK HERE TO VIEW MORE: https://perfectfit4u.ca/product/transformation-challenge/

Good morning fitfam! Its the SMALL daily habit changes that can really end up paying off in the long run. We all have a different story, so it’s important to remember that our growth and progress cannot be compared to others. Celebrate every tiny victory you make! Growth is growth NO matter how small ... Take things one day at a time, stay in your own lane and have a fantastic week ahead Happy #MotivationMonday

Good morning Perfectfit4u family This is your Monday morning reminder that real growth takes TIME, PATIENCE and CONSISTENCY. Real growth takes FAILURE and above all else...it takes learning from those failures. Whatever set backs you may be facing right now, take a moment to step back and really think about how you can use your hardships to power you forward. There’s always a lesson to learn, if we choose to look for it.... Shift your mindset, shift your life Happy Monday fitfam

HOLY HECK: Woman Crush Wednesday: How could we ever forget about Heather? As we ramp up and begin another Competition Prep season, this year with THREE Transformation Division Participants: we thought it would be a lovely time to remember the ah-mazing @heather_anctil and her 2018 TRANSFORMATION DIVISION competition! Heather soared through 2018 as one of PF4U’s top Transformation Challenge AND later, Transformation Division athletes. ... As someone who always had a goal of stepping on stage in a glittery bikini- Heather made this happen with relentless hard work and impeccable spirit! She is definitely one to remember! Currently our Perfectfit4u Blog (bottom of our webpage) is sharing Heathers complete Transformation story which was presented along with her T-Walk and photos on Competition Day in 2018! You can read all the nitty gritty details on our website with small clips currently posted to our PF4U storyboard! We look forward to showcasing three wonderful women this Fall who are currently working behind the scenes to bring some of the best transformations yet! November will be here before you know it! See more

Hey youYes YOU...reading this! It’s Monday morning, which means we have a whole week ahead of us that is untouched by anxiety, fears, grief or doubts. A week, where anything is possible-IF we choose to believe so. Take a moment RIGHT NOW to really think about what a precious privilege it is to be alive...to breathe, to walk, to think and to love. Gratitude helps us see what’s already there, instead of what isn’t. Remember as we begin a new week, that there is someone out t...here praying for all the things that you take for granted Happy #motivationmonday fitfam, have a wonderful week ahead

If your mental health is suffering at the expense of your new healthy workout or nutrition program: THE PROGRAM IS NOT FOR YOU Moving your body with intention and consuming nutrient dense foods should ADD pleasure to your life: not take it away. Stop dreading the treadmill. ... Stop white knuckling to your next meal. Stop meal prepping the same items you ate 3 years ago just ‘cause it worked Stop dragging your butt through workouts that don’t serve your soul. Stop snapping at those that care about you cause you’re miserable. Stop sacrificing sanity for a lower number on the scale. Devoting yourself to a healthy lifestyle should come with a focus on energy, on vitality, on happiness, on HEALTH (physical, emotional, spiritual) and on falling in LOVE with yourself and the process. Don’t hate the process in an attempt to fall in love with yourself. See more

Good morning fitfam! Do any of these thoughts sound familiar....? I’m too old... I’m too fat I’ll start tomorrow I’m too tired I’m too busy This week, we want you to challenge the beliefs that are holding you back. This week, be STRONGER than your strongest excuse. Happy #motivationmonday, have a great week ahead!

Good morning #Perfectfit4u family! Here are a few tips to help get you back on track today, and set yourself up for a GREAT week ahead 1START NOW by recommitting today. Monday’s are a perfect excuse for a fresh start!... 2DRINK WATER like its your day job. 3MOVE your body...TODAY. Better yet, go for a walk outside and get some fresh air! 4REMIND yourself how far you have come. 5DON'T let a bad weekend turn into a bad week! Happy motivation Monday everyone

10 tips to help make the most out of your MONDAY 1Wake up early 2Visualize your day 3Plan and PREPARE your meals.... 4Focus on the good 5Do something that you love 6Be PRESENT 7MOVE your body 8Practice gratitude 9Make time to rest Spread Kindness Happy #motivationmonday everyone

& ! You can be proud of your bodies performance, and still want stronger legs. You can take care of your bodies health, while still wishing to lose 10 lbs. this summer ... You can wear a swim suit with confidence right now, while still working on your abs and core tomorrow. You can accept where your body is in its journey wholeheartedly, and still continue to push it to new levels of change. You can take photos NOW- not when you lose the weight, not when you tighten the arms, not when the dress fits better: but NOW. You can accept compliments from friends, wear anything in your closet with confidence, stand tall in a crowded room and still continue to hit the gym to improve your physique. YOU ARE ALLOWED TO LOVE YOURSELF UNCONDITIONALLY TODAY IN ALL OF ITS FORMS: and yet still continue to show up, work hard, lose weight, gain muscle, run faster and eat healthier. The love and appreciation you have for your body should be based upon your weight, your size, or your athletic performance, because every soul is beautiful and deserving of love and attention: no matter its aesthetics. , , See more

- @njohnson6454: a woman who juggles it ALL and somehow finds the time to create progress like THAT As a previous PF4U Alumni and new mama to TWO youngsters, Nikita set her sights on obtaining her pre-baby bod in hopes of stepping on stage for her third bikini competition in 2020. As a previous competition athlete, Nikita put her foot on the gas and left nothing in the tank as she cruised through CO...VID with 430AM workouts in order to maximize her time with her husband and children. Nikita never found the time, she continued to MAKE the time: and these results continued to speak for themselves. Nikita and Coach @ashlyn_gunderson trudged through hard weekdays of deficit dieting paralleled with weekend macro freedom to be able to integrate more social time, food flexibility and a few glasses of wine into each week: this balanced fashion promoted killer Monday-Friday efforts and extra food and family time each weekend! It is no doubt that this fit-mom is in a much better position physically to absolutely crush her upcoming goal of competition prep in November alongside the rest of Team Perfectfit4u! Talk about making the BEST out of 2020 and never sacrificing your goals! Stay tuned as this babe hits the stage this winter! This mama deserves ALL the LOVE & SUPPORT in the comments: cause this ain’t easy! See more

Happy #MotivationMonday Fit Fam! This week, we want you to focus on the little things... How you speak to yourself, your mood first thing in the morning, your energy, your passions...... Remember that HEALTH starts from within' YOU Have a great week everyone

MORNING MOTIVATION ’ : . 3 months ago, Allysha reached out to Perfectfit4u looking to find a balanced and healthy post-partum health and fitness routine while navigating home workouts, breastfeeding and the challenges COVID-19 brought to many of us. Over the course of 12 weeks, Allysha has worked alongside coach Ashlyn to create a challenging and yet comfortable nutrition and training program that served her flexible... and creative mind and newly growing family. Without sacrificing her breastfeeding goals, flexible dieting approach or hope for exclusive home workouts, Allysha has managed to drop 20 lbs. and regain her pre-pregnancy physique all within a 12 week time frame When asked about her best advice for others looking to begin their own health journey, Allysha shared: : . ’ - The best part? Allysha is not done yet! These last 3 months have only served as a kicking off point for some huge goals Allysha and her coach have set for the remaining months of 2020! Show this new mama some LOVE & CONGRATS in the comments: she’s EARNED this! See more

- ? ! Coach @ashlyn_gunderson has been receiving multiple requests about taking her in-person classroom Food School lecture series ONLINE to ensure the knowledge and fun you’d once experience in a group setting is not offset any longer! Although most people may love learning in a hands-on and group environment- the opportunity to launch this course online would provide a budget friendly option for those seeking this... knowledge without the hassle of waiting for lifted COVID group restrictions This lecture series has once ran in 3 separate 2 hour classes (6 hours total) as well as 1 daily weekend course (also 6 hours total). If you are someone who may be interested in joining us for a VIRTUAL Food School: would you prefer shorter bursts of 1-2 hour courses on weekday evenings OR a 1x 3-5 hour online class in one go? Would enjoying the information in the comfort of your own home via ZOOM or Jitsi be of similar value to you? Bringing this class to those GLOBALLY could now be an option seeing as travel and in-person communication will be no longer: do we have non-locals who think this would be great? For all of our previous Food School and Workshop attendees, do you believe the hands-on approach was the most valuable way to learn this information?) We would LOVE to hear your feedback so that we can create the appropriate learning environment for our potential guests! TIA Fit Fam! See more

This is your Monday morning reminder that you are exactly where you need to be-to get you where you want to go All you need to do... is START Start writing that book.... Start following that meal plan. Start listening to that podcast. Start moving your body. Start building the tomorrow you’ve been dreaming about, TODAY! Have an amazing motivation Monday fitfam

Canada is kind Canada always says sorry Canada loves bacon, maple syrup, and poutine. Canada welcomes others Canada is diverse & bilingual ... Canada is the second largest country in the world. Lessons we can learn from Canada: Be kind, apologize when needed, eat good food, always welcome others, be open to diversity and new cultures and ALWAYS embrace your size with pride! Happy Canada Day! See more

@coachkirsten This fit mama got her groove back ... Kayla reached out to @perfectfit4u looking for help to get back into routine and back to feeling her best self. She put in the work, listened to her coach, and crushed whatever was thrown at her. This girl knows the meaning of hard work Here’s what @kaylaslogotski has to say about her 12 week program with @coachkirsten Goals don’t work unless you do I never documented my weight-loss journey 11 years ago, so here is my post baby one. The picture on the left is 12 weeks ago - the right is today. I was so unhappy after my body carried a healthy baby that I needed my motivation back. I reached out to @perfectfit4u to help me with that and I couldn’t be more happy that I did! @coachkirsten is amazing at what she does and really feeds you. She helps you reach your goals and I couldn’t be happier with my overall experience these past 12 weeks. It’s a lifestyle that I truly love and I am so happy that I have my motivation back post baby! & See more

Good morning Perfectfit4u family! Here are a few things to remember as we begin a new week... Asking for help is STRENGTH.... You deserve to live in a healthy body. You are loved and appreciated. You don’t have to be perfect. Small steps are still progress. Happy motivation Monday everyone

’ - Pull out a journal and spend 15 minutes today organizing and outlining your week ahead ? Get it out of your head and onto paper! ... ? Write them down and do these FIRST! # ? Tell someone to hold you accountable! ? Place exercise, self-care, friendship and family time into your calendar to avoid missing out on life’s greatest joys! ? Send love and gratitude out to the Universe! A great way to start any week or any day! This 15 minutes is only ONE percent of your day today and is bound to catalyze your productivity for the entire WEEK ahead while also setting your mind and body into motion for success! See more

Happy Motivation Monday from PF4U Fit Mama and alumni: Jesyka! Given that Jesyka celebrated her birthday this weekend, we felt it to be a great time to share the incredible progress she had created over the course of the last couple of months. Jess, an alumni member of Perfectfit4u back in 2014, returned to our programming nearly SIX years after her initial transformation, this time, searching for something much different. ... Previously Jess had hired Coach Ashlyn with the intention of shedding weight for her upcoming wedding (which she most certainly did) but THIS time, as a business owner and mother, Jess approached her coaching with different intentions. This time, it’s wasn’t about weight loss. THIS time, transformation was about health, about sustainability, about vitality, about energy for her family, injury presentation and about positive personal development and habit formation. During a time when the world went on PAUSE, Jess went to WORK (but in a whole new way). During her down-time thanks to COVID-19, Jess utilized her time away from work to create new healthy routines and rituals including effective home workouts, flexible nutrition and a swack of new knowledge: including how to integrate her favourite treats responsibly into her daily nutrition routine. We are honoured that years later Jess still puts her trust in the staff at PF4U to achieve her goals. For her dedication, desire to always improve, killer posture transformation and continuous hard work: show Jess some LOVE and CONGRATS in the comments below @ Lethbridge, Alberta See more

Good Morning Perfectfit4u Family Mindset, habits and routines are the building blocks for success towards your wellness goals... Pay attention to the thoughts you are telling yourself this week ... A positive week...begins with a positive mindset Happy Motivation Monday!

Team Perfectfit4u would like to say, WELCOME TO PHASE 2 This week, our Perfectfit4u Personal Training AND Body Composition testing returned with all health and safety precautions in place! In addition, limited administrative office hours will also be put into effect. Slowly but surely, we look forward to surrounding you with smiles and air-hugs and some face to face interaction, even if we must smile through plexiglass. Our team is eager and excited to welcome our... returning clients back into the gym this week and to finally receive the data we dreamed about while creating custom nutrition regimes. Anyone in the #YQL area searching for a group of awesome PTs and Health Coaches to kick your butt this summer: WE’VE GOT YOU COVERED & are SO excited to open our doors to you To all clients who have purchased virtual Health Coaching: were not going anywhere. Coach @coachkirsten Coach @ashlyn_gunderson and Coach @sydneysjourney_ will still be showing up for their virtual clients via phone call or FaceTime and are looking forward to continuing virtual coaching through cyberspace To book a Body Composition Exam or to resume your P/T sessions with Coach Rob- please reach out to: [email protected] Although normal might look new- we are doing our absolute best to ensure the greatest experiences for our guests.

It's Men's Health Week: See what Coach Rob has to say about staying heart-healthy!

... @galenelizabeth21 @osmondashley ... Congratulations to you both! Please DM us your address or come by our office to choose your appropriate size and colour! We hope these tanks serve you through many squats, deadlifts and lunges! Happy Monday! See more

At Perfectfit4u, we are always striving for PROGRESS and never perfection. We know that failure is necessary for learning and for growth. Try to keep this in mind as you move through your week. Take things ONE day at a time!... Happy Motivation Monday Fit Fam

This is your Monday morning reminder to... TRY. Try again. Try once more.... Try differently. Try again right now. Try and ask for help. Try to fix the problem. Try to find someone whose already done it. KEEP trying, until you succeed! You GOT THIS! Happy #motivationmonday fitfam