Stephanie Denk Health and Fitness

Cardio, upper body, core strength, and a hamstring stretch all in one. Give these a go this week before you dive into those holiday treats!! If you can't do a full push up feel free to try these off the knees!

One of my all time favourite exercises is the hip thrust. It takes some technique and practice in order to ensure that you're actually targeting your glutes rather than straight hamstrings or low back. Try it with body weight first and then maybe some Dumbbells on your hips before you graduate to the bar. Happy Monday!!

Happy Friday, I've got something for you to get your weekend off to an epic start! Plan your next Brunch with this amazing gluten free, paleo friendly meal. Cauliflower biscuits, Ghee hollandaise, and rosemary sweet potato hash browns are calling your name! Whoever, you make this for is guaranteed to love you forever, and hopefully will appreciate all of the TLC you put into this. This takes a little bit of prep, but I promise you it will be soooo worth it. Have an awesome weekend! http://www.stephaniedenk.com/cauliflower-biscuits-dare-i-s/

Fascial Stretch Therapy increases mobility by increasing range of motion at the JOINT! Have you been static stretching forever and not noticing any difference? Fascial stretch therapy uses traction, circumduction and oscillation to open up the joint and increase range of motion and flexibility. You won't gain range in your hamstrings until you release your tight glutes and you won't make a difference in your glutes until you open up the hips. If you're in the Vancouver area a...nd you are either an athlete looking to improve their performance, someone suffering from osteoarthritis to relieve pain or tightness, or you are simply looking for greater mobility in your joints come try a session with me! #stretch #fascialstretchtherapy #tissue #mobility #flexible #flexibility #yvr #northvancouver #northshore #gym #strength #stretchtherapy #tight #joint #jointsupport #athlete #athleticperformance #osteoarthritis See more

I spent my Sunday cooking up a storm, here is a new favourite for anyone looking to do some meal prep for the week that doesn't take you hours and will have you feeling full and satisfied. Take a look! http://www.stephaniedenk.com/quinoa-turkey-italian-meatbal/

Just a little ab complex for yall to burn off the weekend. Keep it #tight for all movements, it's very easy to have the hips too high, and if you feel it in your back you probably need to do a bit a pelvic tilt. Ie tuck your hips under, flex your glutes hard and pull on your pelvis with your core. These are KILLER and will have you feeling the burn after only a few reps! #sixpack #abs #anteriorcore #abrollouts #stabilityball #complex #Monday #mondayfunday #gymrat #strength #strong #fitness #burn #muscle #fitness #jacked #goals #gogetit

Bulgarian split squats to single leg RDLs. Leg Crusher! Go get it!

New Recipe is up on the Blog!! Check it out :) http://www.stephaniedenk.com/easy-in-a-pinch-gluten-free-b/

How much water have you drank today? Here are five reasons why you should drink more. 1. Your body is over 60% water! Your cells and the reactions that go on in your body need water to function effectively, so don't give it a reason to be sluggish by only sipping on a latte. 2. Does your skin lack lustre? Drinking more water can actually make you look younger, and give you a fantastic glow. Picture a dry cracked up dessert and watch what happens when you water that sucker ...... SLURP. 3. Joint Pain? Water lubricates your joints, waking up with soar knees, elbows, or wrists? Try uping your water intake, this is actually what glucosamine does, it simply helps hydrate your connective tissue. 4. Feeling sleepy? Water gives you energy, that coffee can't. See if you can conquer that afternoon slump by ditching the coffee and chugging the water. You'll also get mobile, by more bathroom breaks ;) 5. Weight loss. Many people will actually mistake thirst for hunger. So before you reach for that bowl of whatever, pour yourself a glass of water or keep a bottle of water at your desk, wait 10 minutes and then re-check to see if you're hungry. Water satiates you as well, so chances are if you've already been hydrating for most of the day, you aren't as likely to eat as much. So, feeling thirsty yet??