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- Our Coaches
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Blog
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Your Coaches

A diverse group of top coaches to fit your needs and style

Addison Dragland

Amanda Herdman

Brittany Ford

Janik Susanthan

Liam Fisher

Marco Walker-Ng

Mikaela Millington

Sammy Hodhod

Sarah Cortese

Tristan Cabida

Tyson Gillies

Zac Klassen

What you do after your workout is an important par

What you do after your workout is an important part of yielding results, such as muscle gain and weight loss, while reducing muscle soreness. A post-workout routine also helps to maintain optimum energy levels as you restore your vitality, making it easier to stick to your fitness plan.⁠
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Plan to eat a healthy snack or meal within 45 minutes of completing your workout.⁠
This will help replenish muscle energy stores and start the recovery process. Eat foods that contain carbohydrates and protein.⁠
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Carbs help to restore glycogen levels so you can recharge your energy levels. Protein aids in muscle recovery and provides amino acids that help to repair and rebuild muscles.💪⁠
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Follow us for more workout tips!

"The difference between the impossible and the pos

"The difference between the impossible and the possible lies in a person's determination."⁠
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-Tommy Lasorda⁠
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A person’s determination is created by their motivation. It is governed by, ruled by the reason. How bad you want it is powered by your WHY. 👊⁠
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It is important to understand what motivates us to want to achieve each of the goals we set if we want to achieve them. 💯⁠
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Link in bio ☝️☝️

Just focusing on your breath or changing the way y

Just focusing on your breath or changing the way you breathe can make a big difference to your overall stress level.⁠
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Breathing techniques can calm your body and your brain in just a few minutes. 😮‍💨⁠
The best news is, no one around you will even know you're doing them. So whether you're in a stressful meeting or you're sitting in a crowded theater, breathing exercises could be key to reducing your stress!⁠
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Follow us for more self-care tips!

Like squats, lunges work all the major muscles of

Like squats, lunges work all the major muscles of the lower body: gluteals, quadriceps, and hamstrings. Lunges are a bit more advanced than squats, helping to improve your balance as well.⁠
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Here's how to do them right: ⁠
Take a big step forward, keeping your spine in a neutral position. Bend your front knee to approximately 90 degrees, focusing on keeping weight on the back toes and dropping the knee of your back leg toward the floor. ⁠
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Sweat together, share your wins and be supported as you grow – together.👇👇⁠
Click the link in our bio to learn more!

You are better off doing a 45-minute, moderate-int

You are better off doing a 45-minute, moderate-intensity strength circuit three times per week than to do a two-hour, high-intensity workout six times a week, and then burning out in three weeks because it’s not sustainable.⁠
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Don’t punish your body for what you can’t do, celebrate what you can do! 👏⁠
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Click the link in our bio to learn more!

Any exercise program should include cardiovascular

Any exercise program should include cardiovascular exercise, which strengthens the heart and burns calories. And walking is something you can do anywhere, anytime, with no equipment other than a good pair of shoes.⁠
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It's not just for beginners, either: Even the very fit can get a good workout from walking. 🚶‍♀️🚶‍♂️⁠
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Follow us for more workout tips!

✅ Reward yourself during the workout.⁠ ✅ Do

✅ Reward yourself during the workout.⁠
✅ Do nothing … Literally.⁠
✅ Track your accomplishments.⁠
✅ Satisfy your sweet (or savory) tooth.⁠
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Creating rewards for working out is a powerful tool in creating internal motivation for working out. Rewards are individual and help you to transition to new challenges and routines. ⁠
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Choose the reward that is meaningful to you and integrate it into every workout for the best success in sticking to your powerful new habits!⁠
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"Age is no barrier. It’s a limitation you put on

"Age is no barrier. It’s a limitation you put on your mind."⁠
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-Jackie Joyner-Kersee⁠
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Regular exercise has a multitude of positive benefits for anyone, no matter their age. Being physically active can help you stay independent for longer. It also lowers your risk for a variety of conditions, including Alzheimer’s and dementia, heart disease, diabetes, certain cancers, high blood pressure, and obesity. Exercise enhances mobility, flexibility, and balance improves your strength and posture, which in turn will help with balance, coordination, and reducing the risk of falls. ⁠
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It can make you look and feel younger, boosts self-confidence, and is also a great way of maintaining or losing weight. 💪💪⁠
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What are you waiting for? Join us now 👇 👇⁠
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