Villains Strength & Conditioning
302 - 4741 Parliament Ave S4W 0T9 Regina, SK, Canada

#FBF We can compare the aesthetics, size, amount of equipment, and how far we've come in regards to what our old space(s) used to look like - compared to where we are now. But something we'll NEVER forget is how these previous locations shaped the culture, and paved the way for where we're currently at. The thousands of hours spent on Henderson Drive, cultivating and perfecting our craft of coaching. Falling on our faces and learning the hard way in business because we di...dn't know any better. Meeting incredible people and building life long relationships that made such a massive impact on our personal growth. Throwing parties, events, navigating challenges we probably had no business in doing so - but still coming out the other end in one piece. Extremely grateful to occupy a DREAM space that, 5 years ago, seemed almost out of reach. But we'll never forget what went into getting us here. SHOW SOME FOR HENDERSON DRIVE WITH ANY FOND MEMORIES YOU'VE GOT IN THE COMMENTS! #UNSTUCKYOURSELF

WINTER 2021 DROP 001 Sneak Peek #COMINGSOON

If you haven't noticed by now, your "All or Nothing" or cold turkey, "I'm gonna cut this out of my diet starting Monday" approach isn't doing anything for your long term success. It's probably making it a bit worse, honestly. What's on the other side of trying to NOT do something for "X" amount of time? There's more than likely an END DATE, and as soon as you hit that end date - you're right back in there where you left off. Here's 3 EASY steps you can start doing TODAY tha...t will help you enjoy your favorite treats in life - while still seeing results with nutrition: 1. Plan your week surrounding food. Get your grocery list done up, have what you need to make your meals, prep your meals - whatever is applicable to you. Within that plan, make sure you include a couple treats for the week! 1-2 small treats (maybe an ice cream cone, chocolate bar, slice of pizza), nothing EXTREME, but still something you can look forward to. One chocolate bar in a WEEK isn't going to kill you 2. Maximize your efforts leading up to that treat. Focus on eating whole foods throughout the day, drink plenty of water, include a bunch of veggies and protein with every meal. Squeeze that sponge dry! This way we're still taking advantage of everything within our control, and nourishing our bodies with the fuel it deserves. But once you do get to that treat - ENJOY THE FRICKEN HECK OUT OF IT. Savor it, this isn't the time for you to get negative towards yourself, it should be a time to highlight the fact that you're creating balance within your life! 3. Have a plan for the next meal/day/whatever so that you can get right back to it. No time spent dwelling on anything - it's back to the routine and continuing to move forward. This takes away the "fall off the bandwagon" paradox, and allows you to get right back into your habits surrounding whole foods, guilt free Need a hand making a plan to start getting better results with your nutrition? Hit "SEND MESSAGE" to chat with our Head Nutrition Coach! #GETUNSTUCK

Coffee to warm you up FitAid to help people in a hurry recover from the workout Nab a 10 punch coffee card next time you're in, or grab 4 FitAids for $15 (they be going FAST)!!! #GETUNSTUCK

Obligatory post about how you can still use our online STRENGTH ANYWHERE app to get an amazing workout if you're snowed or stuck inside #STRENGTHANYWHERE

WIN A MEMBERSHIP WEDNESDAY'S! Every Wednesday, we'll be posting up here and giving someone a chance at winning a 1 MONTH UNLIMITED Membership here to VSC RULES: 1. Like Our Page ... 2. Tag a Friend (Unlimited Entries) 3. Share This Post! Winner each week will be chosen at random, and must currently be a Non-Member of VSC. Good luck!!! #UNSTUCKYOURSELF

VILLAIN OF THE WEEK One of the hardest working guys in #YQR - Shaadie Musleh! If you go look up the work "Resilient" in the dictionary, you'll see a picture of Shaadie's face directly beside it. I remember when he first came in (old location back on Henderson Drive - OG's represent!), and he wanted to improve his footwork/agility/and overall fitness so he could be a more effective coach to his kids basketball team. Despite his more than normal work load, everything that co...mes with being father, and everything else in between - he showed up. Fast forward to 2021. He was on a brief hiatus due to an injury, but he's right back at it. Taking some time to rest and recover, we're thrilled to have this cat back in action here at VSC Shaadie, you're a social gangster, always willing to lend a hand to literally anyone who needs it, and you're amazing at what you do. Thanks for showing up - and never backing down from a challenge. SHOW SOME FOR SHAADIE IN THE COMMENTS! #GETUNSTUCK P.S. - He was actually the brains behind all the workshopping we did to come up with our #'s, and what exactly we wanted our message to be here at VSC moving into this new space!

GROUP CLASSES NOT REALLY YOUR THING? Don't sweat it. While our classes are designed to offer as much individual attention, and modifications as possible as needed by the the individual - some people would rather a 1-on-1 setting vs a group.... Our Personal Training here at VSC puts a massive emphasis on where you're currently at in your health & fitness journey, what limitations you have directly in front of you, and what your personal goals are. Far too often do we hear stories about how trainers and pushing clients to achieve a goal that only the TRAINER wants - while the client needs something completely different in order to succeed and thrive. Our favorite part about offering Personal Training here at VSC? Our Coaches get the opportunity to truly make a difference in someone's life, and help improve their quality of life tenfold. PLUS - we get to pay our coaches a much higher % of $$$ so they can continue to do the things they love, instead of giving a large majority of it to some random corporation. If you're JUST getting started with your fitness & nutrition endeavors, throw us a message! We'll toss you a FREE PT SESSION to help you get started on the right foot #UNSTUCKYOURSELF

WEEK 1 & WEEK 2 CHRISTMAS FUNDRAISER WINNERS! Massive thank you to everyone who participated in our fundraiser, with all proceeds off to the YWCA Regina and CC RezQs Regina Week 1 Winner is Cody Lloyd!!! ($375 VALUE)... She pulled in a GC + Hoodie from the Cathedral Social Hall Regina, 1 bag of delicious coffee from Caliber Coffee Roasters, $50 GC + skin products courtesy of Beauty Lab Med Spa & Aly Blair, a flight of beer from Rebellion Brewing Co, $25 to Leopold's Tavern, 6 pack of booch' from Good Spirit Kombucha, 4 pack of brews from Malty National Brewing co, and a $100 GC to Wheelhouse Cycle Club!!! Week 2 Winner is Lynne Senger!!! ($480 VALUE) She took home a hoodie + a haircut courtesy of Bluecore Barber Company, 1 bag of coffee from Caliber Coffee Roasters, 4 pack of White IPA from Pile O' Bones Brewing Co., $25 GC + merch from The Cure Kitchen + Bar, 2 weeks at Pure Living Yoga, $25 GC to Good Spirit Kombucha, a flight of beer from Rebellion Brewing Co, $100 GC to Wheelhouse Cycle Club, and some goodies courtesy of HYDE Artisan Leather!!! Stay tuned for tomorrow, as we crown our week 3 winner ($950 VALUE), and our overall winner for the GRAND PRIZE, coming in at a WHOPPING $2550 VALUE

12,232 CHECK INS From June 8th 2020 - February 1st 2021. Your health NEEDS to be a priority. ... It's extremely disheartening to see Government websites and social media sharing absolute propaganda in regards to gyms not being safe, and nothing but fear in regards to what you SHOULDN'T do. Have we completely forgotten the root benefit of consistent exercise and good nutrition? In our humble opinions, the list of "cons" in regards to isolating yourself, adopting a more sedentary lifestyle, and simply not taking into account what's in your CONTROL to keep your body healthy vs seeking out ways/places/people that can help you with it is staggering. We're sensitive to everyone's unique situations, and understand that this may not be a possibility for some. But we urge you to start doing something if you're not doing much of anything. Too many people are adopting a "run away and hide" mentality from something that isn't really going away quickly. When maybe they should be exploring ways they can defend themselves and keep themselves HEALTHY and STRONG using something that's been around FOREVER. But you won't hear that in the news . . . #GETUNSTUCK

WHAT MUSCLES DO FOR YOU - AND WHY YOU NEED TO BE STRENGTH TRAINING 1. Muscle Is Metabolically Active - Build more of it, and it will burn more calories throughout the day. 2. Building & Strengthening Muscles Fortifies Bones, Ligaments & Tendons... - This helps minimize your risk for injury. Whether you're an athlete competing, or playing with your kids. 3. Muscle Helps You Live Longer MULTIPLE studies have found that the more muscle you have on your body increases your chances of a longer life. Even more so than blood pressure and cholesterol, muscle was determined to be the top biomarker for longevity. 4. More Muscle = Improved Posture Having the strength to hold good posture has many benefits. One that's commonly overlooked is the fact that it can help with chronic pain (sciatica and other back ailments). 5. It Combats Sarcopenia Sarcopenia is the age related loss of muscle tissue that occurs between the ages of 20 to 90. You can lose up to 50% - READ THAT AGAIN - 50% of muscle as you age. Coles notes; if you don't use it - you lose it. #GETUNSTUCK

WE'VE STILL GOT $3500 WORTH OF PRIZES TO GIVEAWAY!!! For everyone taking part in our Christmas Fundraiser, with all proceeds going directly to YWCA Regina and CC RezQs Regina, YOU'VE GOT UNTIL 5:00 PM TODAY TO SUBMIT YOUR FINAL SCORES!!! All winners for each week's prizes will be announced tomorrow, with our GRAND PRIZE winner being announced on Tuesday ... Thank you SO MUCH for the amazing support, we're on track to raise $10K - and we couldn't have done this without you. To our gracious sponsors - thank you a million times over. Even in these uncertain times, you still showed up for the community. We can't thank you enough for donating all these prizes

THIS IS YOUR LAST CHANCE Our INCREDIBLE fundraiser will be wrapping up this weekend, so you've still got some time to raise $$$ for a shot at that GRAND PRIZE Winner of the weekly prize will be decided based on highest total amount of reps completed for the weekly workout (pictured below), as well as $$$ raised for THAT WEEK.... Want a shot at the GRAND PRIZE? The massive grand prize valued at $2500 will be going to the person who raises the most $$$ OVERALL throughout the entire fundraiser. Good luck, and get those submissions in by Sunday at 5:00 PM!

VILLAIN OF THE WEEK She's an OG Villain, getting started with our "Barbell Betty's" program we ran a few years ago - Lynne Senger! What you'll notice about this picture (before the madness, as seen without any red tape on the floor) is that Lynne has a brace on her knee. She suffered quite the fall a couple years back, and had a couple major surgeries done on her leg. For what she's been through recovery wise - it would be enough to deter most from everyday things. ... Not Lynne. The second she was able to, and got the go ahead from her doctor/physical therapist - she was back in action. No doubt we had to modify a handful of movements so she could safely complete workouts and slowly get back into it, but she continued to show up. Fast forward to now, and she's got to be one of the most CONSISTENT people showing up in the morning here at VSC. PLUS - no knee brace! Thank you so much for the continued support Lynne, it's rock stars like you that make this job so gratifying! SHOW LYNNE SOME IN THE COMMENTS! #GETUNSTUCK

SPORTS TEAM PERFORMANCE TRAINING Assessment Team Cohesion & Connection Retest & Re-Calibrate ... CURRENTLY LOOKING FOR TEAMS: ROWING SKIING SWIMMING TENNIS Contact us today for your first complimentary session #GETUNSTUCK

STOCKING STUFFERS ANYONE?! Purchase a 10 Punch Coffee Card + VSC Mug for $30 Get a FREE $25 GC to Gift a Friend Talk to a Coach next time you're in to nab yours

OUR VERY OWN, FULL LENGTH WORKOUT APP IS READY FOR YOU! With our STRENGTH ANYWHERE online app, you can stay consistent with your health & fitness routine, no matter where you are. Whether you've got a set of DB's, a couple rocks, full home gym, or nothing but you, our workouts are designed to be modified for anyone - anywhere. ... With someone on screen completing the workout with you, and a voiceover in the background to ensure you know exactly what you're doing, how to do it, what muscles to squeeze, and everything in between - it's like having a personal trainer wherever you go. CLICK http://eepurl.com/g_areX for a FREE 7 DAY TRIAL! #STRENGTHANYWHERE

"Love it! Thank you for putting so much time and thought into your feedback. I know I keep repeating this (and will probably continue to do so) but what you're doing is filling so many of the gaps that I struggled with before whenever I tried nutrition coaching. I knew my mindset needed work, but had never been able to really figure out what kind of work or how to go about doing it. Hearing it put into words helps so much. I'm definitely apprehensive about putting it all into... practice, but if I can overcome the idea that I need to be perfect right off the hop in order for this to be worth it or achievable, then I'll really be getting somewhere. One day and one step at a time - I'm so grateful for you!" The second you ditch the idea of starting a "Diet" and start approaching your food with this "Eating for the Rest of Your Life" mindset - we're well on our way. Need help putting a plan together? Feel lost with all the conflicting info on the internet? Ready to find a sustainable approach to nutrition that supports YOU and your LIFESTYLE? Hit us up for a free info session. We won't go any further until we know for sure that our 1-on-1 Nutrition Planning & Coaching is a good fit for you #FoodFreedomNutrition

CHRISTMAS FUNDRAISER!!! We are THROUGH THE ROOF excited to bring you this holiday fundraiser, with 100% of proceeds going to YWCA Regina and CC RezQs Regina RULES: - Fundraiser STARTS on Monday November 30th, and goes until Saturday December 19th... - Each week you’ll have the opportunity to WIN some prizes. We have prize packs for each week, and a grand prize for the overall winner. - The weekly winner will be decided based on TWO things; most money raised THAT WEEK + total amount of reps completed in the weekly body weight workout challenge. - Winner for the GRAND PRIZE will go to the individual who raises the most money OVERALL. With weekly prizes valued up to $850, and a GRAND PRIZE worth $2200 - we pulled out all the stops for this one. This ain't no giveaway, if you want to win some cool prizes graciously donated by some AMAZING local businesses - you gotta do some fundraising yourself Hit the link below to register for the fundraiser! We'll send you some goodies and ideas on how to fundraise, and some social media posts to boost engagement with this bad boy. The more people taking part - the more $$$ we can donate http://eepurl.com/b0Ybwb

2 FREE PERSONAL TRAINING SESSIONS FOR CHRISTMAS?! We get it. There's a million nutrition & fitness programs out there, and you're tired of guessing. Will this work? What about that? The truth is, 99% of the programs out there are generic, and made for the masses CLICK https://reginavillains.com/pt/... You need a custom nutrition plan that is built for YOU. You need someone to actually SHOW you what exercises you need to be doing, how to do them so you don't injure yourself, what muscles to squeeze to actually get some results - and everything in between. You don't need another generic program. No previous experience required, we'll show you EVERYTHING you need to know. CLICK https://reginavillains.com/pt/ #UNSTUCKYOURSELF

CHRISTMAS FUNDRAISER ft. YWCA Regina and CC RezQs Regina WEEK 3 PRIZES = $850 VALUE - Gift Card + Hoodie from Cathedral Social Hall Regina - 1 Bag of Coffee from Caliber Coffee Roasters... - 6 Pack o Booch' from Good Spirit Kombucha - 1 Beer Flight from Rebellion Brewing Co - Gift Card + Long Sleeve Shirt from Pile O' Bones Brewing Co. - $25 Gift Card to Leopold's Tavern - $250 Gift Certificate to Midnight Oil Tattoo Co. - $50 Gift Card + Merch from Knotted Thistle Pub - $100 Gift Card to Wheelhouse Cycle Club - Home Equipment Pack from 306 Fitness Repair & Sales For THREE WEEKS, starting on November 30th, you'll have a shot at winning up to $4000 in prizes - and it's all for a great cause Each week you'll be given a body weight workout to complete, PLUS, raise some money Winner of each WEEK will be decided on total amount of points from the workout + total amount of money raised (for that week). Register using the link below - the more people registered the more $$$ we can donate!!! http://eepurl.com/b0Ybwb

CHRISTMAS FUNDRAISER!!! WEEK 2 PRIZES - $400 VALUE - Haircut + Hoodie from Bluecore Barber Company - 1 Bag of Delicious Coffee from Caliber Coffee Roasters... - 4 Pack of Brews from Pile O' Bones Brewing Co. - $25 Gift Card + Shirt Courtesy of The Cure Kitchen + Bar - 2 Weeks Free at Pure Living Yoga - $25 Gift Card from Good Spirit Kombucha - 1 Beer Flight Courtesy of Rebellion Brewing Co - $100 Gift Card to Wheelhouse Cycle Club For THREE WEEKS, starting on November 30th, you'll have a shot at winning up to $4000 in prizes - and it's all for a great cause Each week you'll be given a body weight workout to complete, PLUS, raise some money for YWCA Regina and CC RezQs Regina Winner of each WEEK will be decided on total amount of points from the workout + total amount of money raised (for that week). Register using the link below - the more people registered the more $$$ we can donate!!! http://eepurl.com/b0Ybwb

STABILITY WORK FOR THE HEROES CLUB!!! Each and every Heroes Class (60+) encompasses a few VERY important things when it comes to our training: 1. Stability & Balance. Placing them in some challenging positions to adhere to more core engagement with movement, and working the muscles in such a way that forces them to move with intention, and control. ... 2. Foundational Strength Work 2/3 of every Heroes Class is filled with strength work. Our goal is to keep the muscles moving so we can maintain mobility and range of motion, but also strengthen these muscles so they can take an immense amount of pressure off the joints. 3. HAVING A RAD TIME & STAYING ACTIVE They might give me a hard time about some of the difficult exercises we have to do lol, but at the end of the day - this is such a fun class! Conscious movement and effort that can literally tack years onto your life, all while listening to some good tunes and great company Mondays and Fridays at 10:00 AM SHARE THIS WITH SOMEONE WHO WOULD BENEFIT!!! Contact us to try a session #GETUNSTUCK