Trench Fitness
115 Hodsman Road S4N 5W5 Regina, SK, Canada

I love a good transformation! Something about seeing a body go from Point A to Point B is so stinking motivating. Unless you feel shame and discomfort with your body / fitness levels and too overwhelmed to do anything about it. I have worked with so many women who struggle with their body weight, especially women with children. After breaking up fights, cleaning, driving, doing errands, snuggling, feeding, cooking, doing laundry and everything in between a box of cereal an...d a bottle of wine might be all you have left in the tank. Let me meet you where your at. We have developed a number of different strategies to fit even the most complicated situation. Looking to lose a few lbs after an indulgent 2020? Lets connect! -Coach Erika

New class added! First off, thank-you to everyone who has signed up for our STRONGER classes. All of our current classes have filled up! Because of this demand we have decided to launch one more class that will begin next Monday at 6pm!... These classes are limited to only 6 spots to allow for more effective coaching. If you want to improve your weight training form/technique and become stronger, then this is the class for you. Sign-up is now available through our website. Let’s get those goals this year everyone! See more

A lot of change can happen in only 8 weeks time. Dustin is down only 10lbs or so here, but as you can see his body-composition has completely changed. A calorie deficit is what has driven his fat loss, but his consistent strength training workouts are what has reshaped his body and built muscle mass. Time and time again, nutrition AND strength training proves to be the best combo for achieving for achieving lasting changes in your body-composition. This is not to say th...at cardio is bad and should not be included, but if your goal is fat loss and becoming leaner, I would focus your attention on your nutrition and weight training workouts first and foremost. We are excited to see where Dustin will be at after 12 weeks. He is fired up and feeling more energized in all aspects of his life so we have no doubt that he will keep pushing himself further. Way to go Dustin! See more

Who is planning on hitting the stage in 2021? With 2021 just around the corner we have a number of athletes already preparing to hit the stage and have been getting plenty of contest prep inquiries. We specialize in contest prep for bodybuilding, bikini, figure, and physique. We have competed at the natural pro level and have prepped 100’s of athletes, many of whom have obtained natural pro status throughout the last 10 years.... If you are thinking about competing, please make sure you give yourself enough time. Dieting down to contest prep levels of body-fat takes time and cannot be rushed. You should also make sure that you have a few years of hard weight training under your belt. A contest prep is an extremely challenging commitment, but with enough time and the proper guidance it can be an enjoyable and rewarding experience. As a side note, no water was cut, no fat burners were used, and carbs were eaten the entire time to achieve this kind of condition. : @fitpicspro

Everything you do becomes habitual. If you talk yourself out of getting your workout done consistently, it becomes a habit and you will start to find every little excuse moving forward to not show up. Take your training appointments serious.... Put it in your schedule and don’t let yourself waiver unless it is something serious. Remember how good and accomplished you feel every time you get it done. Even if your brain is telling you to skip it, make yourself get there and you will feel better for doing so. It is worth it in the long run, and you also build and develop great habits along the way!

Beans, beans the magical fruit the more you eat the more you Flourless black bean muffins that taste like a delicious, cakey brownie! These easy, fiber packed muffins are gluten free and the perfect healthy treat. Seriously. All fart jokes aside Ingredients... 1 (15 ounce) can of black beans, rinsed and drained 3 eggs 1/2 cup pure maple syrup 2 tablespoons coconut oil, melted and cooled 1 teaspoon vanilla extract 1 tablespoon brewed coffee, optional to enhance chocolate flavour 1/2 cup unsweetened cocoa powder 1 teaspoon baking powder 1/4 teaspoon salt 1/3 cup dark chocolate chips, plus 2 tablespoons for sprinkling on top Instructions 1. Preheat oven to 350 degrees F. Line a 12 cup muffin tin with baking liners or spray the inside of each well with nonstick cooking spray. 2. Place black beans and 1 egg in food processor and process until beans are well blended. 3. Add two other eggs, maple syrup, coconut oil, vanilla and coffee; process again until smooth. 4. Next add in cocoa powder, baking powder and salt; process once more until smooth. Next fold in 1/3 cup of chocolate chips. 5. Divide batter evenly among muffin cups. Sprinkle remaining chocolate chips evenly among the tops of each muffin batter. 6. Bake for 25 minutes or until toothpick inserted into the middle of a muffins comes out clean. Place on wire rack to cool for 10 minutes, then remove muffins from tin and transfer to wire rack to cool completely. 7. Keep muffins for a day at room temperature, then transfer to fridge and place in an airtight container. -Erika #recipe #baking #muffin #chocolate #blackbean #healthy #fitfood #snack #toddlerapproved #breakfast #hightaste #schoolsafe

Adjusting, adapting, and continuing to move forward! It’s not about perfection, but instead continuing to show up and give it your best effort. This goes for everything in your life. I know it’s hard for many right now, but just keep showing up and take it one day at a time.... You’ve got this! See more

Assisted pull-ups are a great way to work your way up to full bodyweight pull-ups and also build and develop muscle in your lats and upper back. You can adjust the band tension to provide more or less assistance. Always try to strive for nice, full range of motion repetitions to avoid overuse of just the biceps muscles. Keep your core and torso stable and focus on controlling the lowering portion of the movement nice and slowly and you should really be feeling these in... your lats. Don’t forget to include an even distribution of pressing and pulling movements in your training program as well. It will help prevent shoulder issues from presenting later on down the road. As always, make sure you are using good pulling mechanics with all back exercises. Give these a try and let us know what you think! #pullups #back #training #fitness #health #strength #muscle #exercise #yqr #gym #regina #sk See more

Squatting is a great confidence builder. Lifting heavy weights builds your mental strength along with numerous other benefits including increases in muscle mass, bone density, and metabolism. It also results in positive hormonal changes and an improved ability for your body to process and utilize glucose. The key to lifting heavy weights safely over time relies on learning good form/technique and practice.... The more you train your brain through repetition and success over time, the easier and more natural it becomes. At age 35, I am feeling great and stronger than ever. Here was 240kg (529lbs). I am becoming more and more confident that 600lbs is in the cards with continued smart training and optimizing recovery. It is never too late to learn the basics of strength training and it is something that will continue to benefit you for the rest of your life especially as we get older and naturally we start to see losses in muscle mass and strength. Remember, it’s not just about getting jacked. Decreases in lean muscle tissue typically correlate with increases in body-fat especially if you are not paying attention to your overall calorie intake and breakdown of where those calories are coming from. #squat #liftforlife #strengthtraining #fitness #liftheavy #liftoften #yqr #regina #sk #gym #workout See more

Hey Neil, is that new vegan restaurant licensed?? How am I supposed to know?? I don’t think you need a license to sell vegan foods but maybe? . . . ... Although he knows nothing about vegan lifestyles (or liquor licensing) he does know that these vegan cookies taste amazing. @enjoylifefoods is our go to brand for many household staples, especially chocolate chips. The @enjoylifefoods chocolate chips are dairy free but you would never know because the taste is 100% spot on. There is no chemical aftertaste which is often a factor with dairy free products. Their mission is to create and share great-tasting food products the world trusts and loves which as an ingredient conscious consumer is something I sincerely appreciate. Ingredients 1 cup oat flour 1/2 tsp baking soda 1/4 tsp salt 1/4 cup stevia or regular sugar, unrefined 1/4 cup coconut sugar 1/3 cup @enjoylifefoods chocolate chips 2 tbsp almond milk milk, plus more if needed 2 tbsp coconut oil 1/4 tsp pure vanilla extract Instructions 1. Combine all dry ingredients in a bowl, then stir in wet to form a dough it will be dry at first, so keep stirring until a cookie-dough texture is achieved. If needed, add 1-2 tbsp extra milk of choice. Form into one big ball, then either refrigerate at least 2 hours or freeze until the dough is cold. 3. Once dough is chilled, preheat oven to 325 F. Form dough balls, and place on a greased baking tray, leaving enough room between cookies for them to spread. 5. Bake 11 minutes on the center rack. They’ll look underdone when you take them out. Let them cool on the baking tray 10 minutes before touching, during which time they will firm up. 6. If for whatever reason the cookies don't spread enough, just press down with a spoon after baking. -Erika See more

Here is another landmine exercise which involves a squat to press. We added the band to increase the resistance at the top of the press. You can play around with the band tension and weight on the bar to make the exercise more or less challenging, but typically we like to see these done with some speed coming out of the squat and pressing through. The landmine is an extremely versatile tool which almost any standard exercise can be adapated to. Give these a try and let ...us know what you think! #training #fitness #health #exercise #workout #lift #strength #speed #strenghtraining #yqr #gym #regina #sk #fit See more

Keeping up the fight to have fitness facilities deemed as essential for physical and mental health! https://globalnews.ca//coronavirus-saskatchewan-gym-owner/

Quick little update from Lisa as she continues to persevere and plan for her first competition next year after having multiple planned shows cancelled this year: I was just sitting here thinking that if I didn’t have my training schedule, my daily eating counts and my weekly emails to you, what exactly would I have to do/look forward to week in and week out? With everything Covid and the lack of things going on, life would be pretty boring. It definitely keeps my mind occupied. It is also extremely easy to stay focused and on task since there really aren’t any distractions!

An investment in regular exercise and good nutrition is an investment in your health, longevity, and happiness. Massouds 24 week physical transformation is absolutely mind blowing, but from speaking with him he has received many more benefits than just the change in his look. He has more energy, is in less pain, is taking less medications, is able to participate in a sport he loves more effectively, and probably most importantly is able to be a better dad for his chil...dren. I still remember when he started telling me its now or never and he still repeats that to this day. This is the voice of someone who is taking responsibility for his health and wellness, not only for himself but for his entire family. This is someone who had enough of feeling bad and did something about it to make a change. This is someone committed to change because the alternative makes him miserable. He knows it wont always be easy, but he knows he has to keep going. We all have to keep going. This year has been hard on everyone but you absolutely must keep going and find a way to keep doing the things that need to be done to care for yourself. Massoud is now moving into his third 12 week program and he has set further goals for himself. Congratultions on everything you have achieved so far my friend and thank-you for being an amazing role model for us all! See more

Our next round of group strength training begins on October 6th and will finish just before Christmas on December 17th. This class is a great way to make sure you stay accountable to your fitness and health goals in a fun and social group setting. The class combines strength and conditioning components utilizing all aspects of our facility.... Sign-up is now open through this link: https://trenchfitness.com/training/group/ See more

Barbell reverse lunges are a great single leg exercise that will allow you to really develop your legs and glutes while helping to prevent muscular imbalances between legs. Set up as you normally would for a barbell back squat. Unrack the weight, brace your core, step back and focus on controlling the weight on the way down. Focus on pushing through your heel out of the bottom while keeping your core braced. Dont forget to keep your upper back engaged and the bar pulled i...n tight. What is your favourite single leg lower body exercise? See more

Aaron Higgins (aka Higgy) turns the big 31 today! If youve ever been to Trench Fitness, or have followed on our story, you know Higgy is more than loved in this place. He always has a smile on his face and puts many smiles on everyone elses face as well. If you see Higgy in the gym next week, give him a great big air hug and wish him a happy birthday!

Client thoughts: It is officially the end of our 12 weeks. I was reflecting back on what has changed for me since starting this program. It made me think about the very first time I did this program with you a couple years back. I truly beleive that being healthy and working out has made me more confident, and happy. I had post partum depression after my second child and wanting to try anything but drugs, I decided to do the exercise route and it pulled me out of a da...rk place and made me a happier mom to my kids. The confidence I had gained has helped me in so many ways not only personally but professionally and has gotten me to where I am today. So to make a long story short, I want to thank you for helping me along the way. See more

One of the foundational pillars of Trench Fitness is education. We are so proud to be affiliated with the University of Regina and host fieldwork students from their Kinesiology program. This semester we would like to welcome Jocelyn Mish and Chantal Pasion who will be working alongside our training staff until December. We look forward to spending more time with them in the Trenches and helping to facilitate their education and the completion of their degree. ... See more

We amped up the training intensity tonight! PRs all around for these ladies. We have been seeing fantastic progress by giving each workout 100% effort and tracking our progress along the way. By knowing what you have done previously it gives you confidence to do that again and push yourself to do just a bit more. Often times it is our mind that limits us before our physical body does.... Way to go ladies! See more

You guys asked for it, so we are making it happen! Limited space available so grab your spot before they are all gone. Here is the link to register: https://trenchfitness.com/squatbenchdeadlift-workshop/

Yes, eating nutritious food is an important part of a healthy lifestyle, but it does not automatically guarantee that you will become leaner. Many of the foods that we deem are healthy actually have a large amount of calories. Many oils, butters, and other fats are full of calories but have very little volume when you are eating them. This makes these foods very easy to over-consume. That healthy salad or option you are choosing at a restaurant may have more fat gr...ams than your daily requirements in it alone. If you feel like you eat healthy, but are unhappy with your body composition, it may be time to actually sit down and determine just how much you are eating. Remember, calories count on weekends as well. See more

Ashlee has been a Trench Fitness member for awhile now. We love her positive vibes and energy around the gym. She also just started our 5:30am Stronger class working with Coach Tanner. Thanks for making Trench Fitness your gym of choice Ashlee!

Chocolate Chip Buttermilk Scones are sweetened just to perfection studded with chocolate chips. Kind of like eating a giant chocolate chip cookie for breakfast - or any time of day really INGREDIENTS 3/4 cup cold almond milk + 1 tbsp lemon juice (or 3/4 cup buttermilk) 1/4 cup xylitol ... 2 tsp vanilla extract 1 large egg 1 cup all purpose flour 1 cup white whole wheat flour 1 tbsp baking powder 1/2 tsp salt 3 tbsp chilled butter, must be cold cut into small pieces 3/4 cup chocolate chips cooking spray 1 large egg white, lightly beaten 1 1/2 tbsp xylitol INSTRUCTIONS 1.Preheat oven to 375F. 2.Combine the first four ingredients in a medium bowl, stirring with a whisk. 3.Spray baking sheet with cooking spray. 4.Combine flour, baking powder, salt, in a large bowl, stirring with a whisk. Cut in chilled butter with a pastry blender, or you could use 2 knives, until the mixture resembles coarse meal. 5.Gently fold in chocolate chips. Add milk mixture, stirring just until moist. 6.Place dough onto a floured surface and knead lightly four times with floured hands. 7.Form dough into an 9-inch circle onto baking sheet, about 3/4" thick. 8.Using a knife, cut dough into 12 wedges all the way through. 9.Brush egg white over dough and sprinkle evenly with sugar. 10.Bake until golden, about 18-20 minutes, depending on your oven. Serve warm. See more

When people ask if our massage therapist has strong hands..... What do you guys think? Do we need 175lb dumbbells now? Repost @mattrapleystrength 150s moves decent!! Next goal is to hit them for 10 reps Thanks to the homie @brendanheebs for the video skills @trenchfitness sooooo we gone get some 175s. If I can do 150 for 20? Lolol jk jk

A great big happy birthday going out to Coach Tanner today. Thank-you for always going above and beyond and for always showing the Trench community how much you truly care. Enjoy your day Steaks! ... #welovecoachtanner See more

Are you having back issues? Are you sitting lots in your day to day life? Gives this simple and easy stretch a try! Couple it with glute strengthening exercises and core strengthening exercises (ex: hip thrusts/bridges, squats, deadlifts, planks, etc.) and it may just help alleviate some of that pain.... See more

Davidson has been a member with us since reopening in June. He always comes in focused and ready to put the work in. I became a member at Trench through the recommendations of friends. I did a day pass and immediately I signed up for a membership. Thank-you for choosing to train at Trench Fitness Davidson!... See more

The goal is to get to a point where you remove the habit of constantly craving junk food, where you actually want to eat nutritious food because of how it makes you feel. The short term gratification of consuming unhealthy food and drink is not worth the excess body-fat and long-term health consequences down the road. Each time you skip out on the junk you are building and developing your mental muscle to make things easier for you over time. It takes work at first, bu...t over time good nutritional habits will come naturally. See more

With school starting just around the corner, coach @tannerkyle and the @yktnseconaaamaulers have completed their 9 weeks of strength and conditioning together. It is important as athletes to ensure that your strength and conditioning program is periodized properly over the duration of an entire year. Although the time was short together, coach Tanner saw great progress in his athletes due to proper program development and exercise performance. It wouldnt be a proper s...end off without some doughnuts from Robins as a reward for all their hard work. Have a good season and cant wait to see you all next summer! See more

Amber has been able to reawaken her inner athlete. Thank-you for choosing to train at Trench Fitness! Trench Fitness has provided me, a former athlete, a fitness environment unlike one I have ever experienced. As a former athlete competing at a high level I had access to some of the best facilities, equipment and recovery personnel available and none of this compares to what Trench has provided me; a space to explore my fitness goals, develop relationships and a true se...nse of community and belonging in the fitness community and begin to achieve personal health and strength goals I never imagined I could before. Being an athlete was how I identified for many years and now, since coming to Trench, has affirmed its part of my identity today. I suffered an injury and ongoing health concerns that ultimately left me lost; not only fitness and health wise but also made me question how I identified for so long. Since signing up for Trench and being welcomed into their supportive environment my health has completely stabilized; Im achieving personal fitness goals I never thought possible and setting bigger goals for the future. Trench fitness is the best gym in Regina because of their staff, their facility and their environment; the proof is in the results. See more

Sometimes the biggest steps forward come after taking a small step back. I had taken a step back over the past month from lifting heavy in order to deal with a few nagging injuries. My short-term step back has proven to be beneficial as I hit a 10 pound PR squat this morning of 460lbs. Remember that it takes time, consistent effort and care of your body, and proper programming in order to reach your fitness goals. Sometimes the ego needs to be set down temporarily in order ...to pick up heavy weights later on. - Coach Tanner

An extra decadent treat with these overhauled brookies, you get two desserts for the price of one! Enjoy fudgy brownies and chewy chocolate chip cookies with every bite. Ingredients For the brownie layer: 3/4 cup chocolate chips1/2 cup light buttery spread... 1 cup organic cane sugar 1/3 cup unsweetened cocoa powder 1 1/4 cup flour 4 tbsp unsweetened applesauce 1/4 tsp salt For the cookie layer: 1/2 cup light buttery spread 1/2 cup brown sugar 1/4 cup organic cane sugar 1/2 tsp vanilla extract 3 tbsp unsweetened applesauce 1 1/4 cup flour 1/2 tsp salt 1/2 tsp baking soda 3/4 cup chocolate chips Instructions 1. Preheat the oven to 350 degrees. Line a 9x9 baking dish with parchment paper so that it hangs over two sides of the dish or a prepared muffin pan. Make the brownie batter: 1. Beat the buttery spread and the sugar on medium speed until light and fluffy. 2. Place the dark chocolate chips in a large microwave safe bowl. Microwave for one minute, then stir. Microwave in 10 second intervals, stirring in between, until the chips are melted. 3. Add the melted chocolate chips to the creamed sugar and buttery spread, and mix on low speed. 4. Add the unsweetened applesauce, cocoa powder, flour, and salt. Mix on low speed - the batter will be thick. 5. Place the brownie batter in the baking dish, and use a piece of waxed paper to firmly and evenly press the batter down. Set aside. Make the cookie batter: 1. Clean and dry the mixing bowl and beaters. Place the buttery spread, brown sugar, organic cane sugar, and vanilla in the bowl and beat until light and fluffy. 2. Add the applesauce and mix on low speed. Add the flour, salt, and baking soda, and mix on low until combined. 3. Stir in the chocolate chips. Spoon the batter into the baking dish on top of the brownie batter. Smooth it out with the back of a spoon. 4. Bake at 350 degrees for 35-38 minutes (for a 9x9) or 16-20 minutes for a muffin pan. The cookie layer should be golden brown. See more

Thank-you to everyone who responded to our story yesterday. Because of your feedback, we have decided to launch a 3rd womens STRONGER class for all of you morning people! Sign-up is now available here: https://trenchfitness.com/stronger-womens-strength-class/ ... The class begins next Tuesday and will run at 5:30am on Tues/Thurs for 8 weeks. It also includes additional programming for up to four workouts per week. Only 6 spots available!

No matter your training goals, Trench Fitness offers an inclusive and motivating atmosphere. Thank-you for choosing to train at Trench Fitness Stefan!

We are incredibly excited to be offering another round of BB and Babies!!!! Special health and safety measures will be made to accommodate the fragility of the class participants, but the class format will run as it always has with strength training as the primary focus with conditioning and maternal bad-assery peppered in appropriately. The first class will be Tuesday September 8th. We only have four spots left. Dont miss out!... See more

We have had many new members join our facility over the summer so it is about time that we feature some of them. It has been great to see so many athletes utilizing the functionality of our space. Brett Ferguson plays pro hockey in Europe and was kind enough to let us know his top five reasons why he decided to train at Trench Fitness during his off-season this year: 1. The best part is the indoor/outdoor training opportunity. ... 2. The equipment is all top of the line and always in good shape. 3. There is such a wide range of gear that you can always find unique ways to train. 4. Everyone there is friendly, not just the staff - the other members are all good people. 5. Its an inclusive space. I have a very different style of training and no one has judged or discriminated towards it. Thanks for choosing to train at Trench Brett! See more

We love seeing strong, empowered women kicking butt in the Trenches. Awesome work Cat! Posted @withregram @_catsteve PRs on PRs today! ... Hit 250.5#/ 113.6kg x2 front squat and my previous 1 rep max was 248 in March Then hit a power jerk PR of 175.5#/ 79.6kg and the most I had ever gotten overhead was back in Feb when I split jerked 169 And finally snatches are starting to get consistent and a better overhead position All thanks to the best brother/ coach @adamstevenson_ and training at the best gym in town @trenchfitness See more

Just because youre eating healthy doesnt mean you have to give up your favourite baked goods! These blueberry muffins are so delicious, yet more wholesome than their fat laden bakery counterparts. Ingredients Topping 1/2 cup old fashioned oats... 2 tbsp wheat germ 2 tbsp ground flax seed 1 1/2 tbsp organic cane sugar 1 tbsp coconut oil 1 tsp cinnamon Batter 1 cup old fashioned oats 1 cup flour 1/2 cup whole wheat flour 1 tsp baking powder 1/2 tsp baking soda 1/4 tsp salt 2 large eggs 8oz vanilla yogurt 1/4 cup raw honey 1/4 cup coconut oil (melted) 1 tsp vanilla extract 1/2 tsp cinnamon 1 cup fresh blueberries Instructions 1.Preheat oven to 350 degrees. 2.Prepare the streusel topping: Lightly pulse the oats in a food processor or blended until they are roughly chopped. This is optional, but makes the strudel more traditional in appearance. Combine all topping ingredients in small bowl and stir to combine. 3.Prepare the blueberry muffin batter: In medium bowl combine all batter ingredients except blueberries. Blend well by hand or with an electric mixer. Fold in blueberries by hand. 4.Spoon batter into 12 paper lined muffin cups they will be 2/3 full. (You can spray each muffin paper lightly with cooking spray to prevent muffins from sticking). 5.Sprinkle streusel topping evenly over muffins. Use the back of a spoon or your hand to press the streusel lightly into the batter. 6.Bake for 15 minutes or until toothpick inserted in centre of the muffins comes out clean. See more

Rob is a great example of the results that can be achieved through our 12 week nutrition & exercise consulting program. His compliance in the kitchen is always on point. This means he is weighing/measuring his foods, not eating out at restaurants, and finishing each day within a few grams of his set macro targets. He lost 20lbs over this 12 week period and we expect to lose another 10-15 over this next 12 week period. As you get leaner and lighter you can expect your ra...te of weight loss to slow down. Robs results are consistent and predictable because he follows the plan to a tee. Dieting and fat loss is hard because full compliance like this is hard. We need to come to terms with this and accept it. This will help us to better understand why we may or may not be seeing the progress we desire. Perfection isnt the overall goal, but being honest with yourself can show you where you may need to tighten up the reigns to see a better result. See more

The biggest thank-you for the facility and program and support that you created at Trench. The second and third photo are about exactly one year apart and exactly the same weight, but the difference in my stomach area is unbelievable. Ive never been given the knowledge or support to be consistent for this long - and the results have been a game changer for me! -Leanne

Single leg work is an integral part of a well balanced strength training program. It can help reduce muscle imbalances, improve mobility, enhance core stability, and also help reduce overall load on your skeletal structure and joints while still providing enough resistance to get a solid lower body training effect. Coach Tanner is a beast when it comes to lunge work as he is seen here doing reps with 245lbs.... The reverse lunge is one of our favourites as we find it easier to maintain good hip and knee mechanics. Often times with a forward lunge, the momentum of your body moving forward can place unwanted stress on the knee if you are not stable at the foot and maintaining proper knee and hip positioning. Just like on a squat, we want stability at the foot without the heel coming up, and proper torque and rotation being created at the hip. You want to be able to feel your glutes and hips working and not just strain in your quads and knees. See more

There is something so empowering and exciting about seeing people do something they have never done before. Lifting a weight that you didnt think was possible is one way to do that and there has definitely been plenty of it happening in this last round of the womens STRONGER class. Here are videos of both Lindsey and Hayley PRing their squat double last week. If you want to get stronger and progress with your training this is the place to do it. We have only three sp...ots remaining in our 6:30pm STRONGER class beginning September 8th. See more

Having trouble with your protein intake? Blend it up! This is one of our favourite smoothies around the house.... -2 scoops ON Caesin -1 serving frozen blueberries -1 banana -1 tbsp peanut butter -1 serving unsweetened almond milk -1/4 tsp xanthum gum (to help thicken it up) -Ice and a bit of water With these ingredients you are getting over 50g protein and only about 10g fat. If you want to make it even lower fat you could sub in PB2 in place of the peanut butter. You can also adjust the amounts of protein powder and fruit to help you meet your specific macro requirements. Everyone in our family loves this smoothie! See more

Due to the first womens STRONGER class selling out we will be offering a second class at 6:30pm beginning September 8th. Sign-up is now available here: https://trenchfitness.com/stronger-womens-strength-class/ Only 4 spots remain in this second class already!... See more

This is what its all about. Your physical and mental health matters and YOU can have control over it. Dont let other people dictate how you should look or feel! Throughout my entire life, Ive been made fun of for my body. I have been called fat, kind of fat, too muscular, too manly, among numerous other names. I was told I was too big to play for various post secondary schools in the sport I loved and had dedicated my young life to. Because of this, I tried fad... diet after fad diet and supplement after supplement. I started working out when I was 9-10 years old. My obsession with my body grew into an unhealthy relationship with food and body image that followed me throughout my life and my athletic career. After pregnancy, adjusting to mom life, and a global pandemic, I found myself weighing the heaviest I had ever weighed. I was also the unhappiest. My mental health had plummeted as much as my physical health. In April, I had finally had enough. I cant remember what my final trigger was, but I reached out to @trenchfitness on Instagram and begged them to work with me. I signed up for their 12 week transformation and was lucky enough to have Neil take me on as a client. Now dont get me wrong, Im all for body positivity and self love at any size, weight or shape. But I didnt love myself, so I decided to put in the work to change that. This is what I got from 12 weeks of working my ass off to track my nutrition and get back to falling in love with and having a healthy relationship with the gym and exercise. Im down 25+ lbs and numerous inches. Im nowhere near where I want to be still but I am so proud of what Ive accomplished so far and am so grateful for Neil understanding me and giving me that push and accountability I needed. @ Trench Fitness See more

Only 2 spots left! Round 2 of our womens STRONGER group begins next week. Four of the ladies are continuing which means we only have two spots left for the next 8 week block. If you want to see your strength increase, improve your form and have a structured program to follow, this group is for you.... Sign-up is available here: https://trenchfitness.com/stronger-womens-strength-class/ Grab one of these last two spots as they will be gone quick! #group #stronger #fitness #strength #health #wellness #workout #exercise #lift #lean #yqr #trainer #regina #sk

Consistency over time. Fat loss stems from creating and sustaining a calorie deficit. The amount of calories that each individual person needs to consume to lose weight differs and is a moving target. Just because you ate 1500 calories and lost 1-2 pounds per week previously, does not mean that will be the magical number forever.... We have to take into account daily energy expenditure, the type of training being done, muscle mass, body-weight and various other factors. Typically if you are looking for fat loss taking your body-weight and multiplying it by somewhere in between 8-12 is a good place to start for calories. From there, TRACK FOOD CONSISTENTLY and monitor and adjust as you go. Fat loss is a slow and painful process. Most people try to cut calories far more than they should in hopes for quicker losses. Just because you can lose weight quicker eating 800 calories compared to 1500 calories does not mean eating 800 calories is the right decision. Ask yourself how sustainable 800 calories would be, how you will feel, what nutrients you may be leaving your body devoid of, and how bad your training will feel. So yes, in short, the key to fat loss lies in eating less than your daily requirement, but you do not want to push it to the extreme as it wont be sustainable in the long-run and can have various other negative consequences. See more

Nothing to see here.....Just a mind blowing 425lb deadlift by Jennifer!

The recipe that started them all. the heralded PIZOOKIE!!! If you have yet to make a pizookie you must. A pizookie is exactly what it sounds like pizza+cookie. This particular pizookie is filled with fibrous chickpeas and pumpkin puree, delicious chocolate chips and sprinkles. ... Ingredients 2 cans chickpeas, drained and rinsed 1 cup quick oats (or almond flour) 1/4 cup pumpkin purée (I used some left over baby pouchy) 3 tbsp coconut oil 2 tsp pure vanilla extract 2 tsp baking powder 1.5 cups xylitol or coconut sugar 1 cup chocolate chips Directions: Blend everything except the chips very well in a food processor. Mix in chips, and pour into a greased pan. I normally use either a 10 or 9-inch springform pan. Cook at 350F for around 35-40 minutes. Let stand at least 10 minutes before removing from the pan. See more