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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

If you're too busy to work out or simply don't fee

If you're too busy to work out or simply don't feel up to it, take a day or two off. Go easy on yourself if you need a break. The important thing is to get back on track as soon as you can.⁠
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Now that you've regained your enthusiasm, get moving! Set your goals, make it fun, and pat yourself on the back from time to time. Remember, physical activity is for life. 🙌⁠
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Link in bio ☝️☝️⁠

“Don’t be afraid of failure. This is the way t

“Don’t be afraid of failure. This is the way to succeed.”⁠
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-LeBron James⁠
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We all struggle with the motivation to work out consistently. Perhaps it’s the motivation to keep going when we aren’t seeing the results we want as quickly as we want. ⁠
Perhaps it’s the motivation to keep going when we don’t think we have anything left physically. Whichever one it is, it is totally natural to struggle in your fitness journey.⁠
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Even famous athletes who’ve dedicated their lives to a sports struggle. Everyone struggles; it’s the reaction to that struggle that sets you apart. To help you through this struggle you need a little inspiration. Sometimes it can come from someone cheering you on. Sometimes it comes from somewhere deep inside. 😃⁠
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Click the link in bio ☝️☝️

Overhead holds challenge the muscular endurance of

Overhead holds challenge the muscular endurance of your shoulder girdle. ⁠
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Equipment needed: Light to the medium weight required. Start with a 15-pound plate, dumbbell, or kettlebell. ⁠
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Muscles worked: Anterior, posterior, and superior portions of the shoulder.⁠
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✅ Extend your arms above your head and hold the weight steady.⁠
✅ Make sure to keep your arms fully extended. Bending your arms will engage different muscles (your biceps and triceps).⁠
✅ Hold the weight over your head for 30-second intervals.⁠
✅ Perform 5 rounds. ⁠
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Increase the challenge by standing on one leg while holding the weight.⁠
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Click the link in bio ☝️☝️

Consider leaving your phone at home or in your gym

Consider leaving your phone at home or in your gym bag, or at least turn it on silent. If you like to listen to music, make a playlist in advance so that you don’t have to keep selecting new songs. ⁠
When exercising outdoors, take in the nature around you instead of fidgeting with your device.⁠
Allow exercise to help clear your head, not cloud it.⁠
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You’ll be surprised what you can learn about your body and the things around you when you’re mentally present and have a mindset of using exercise for self-care! 👌⁠
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Link in bio ☝️☝️⁠

There are apps to help you monitor every calorie y

There are apps to help you monitor every calorie you burn and eat, but marking up an old-fashioned calendar is an amazing way to stay encouraged to keep your mind in the game.⁠
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If your goal is to move every single day, cross each day off when you do so. Checking something you’ve done off a list is inherently satisfying. Plus, when you’ve got a three-day streak going in your week, that visual cue can psychologically enhance your motivation because you won’t want to break it.⁠
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Click the link in bio ☝️☝️

Build those glutes with donkey kicks. ⁠ ⁠ Dire

Build those glutes with donkey kicks. ⁠
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Directions:⁠
✔ Get on all fours, with your hands aligned with your shoulders and your knees aligned with your hips.⁠
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✔ Keeping your back straight, push your right foot out to the imaginary wall behind you while keeping your leg straight.⁠
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✔ Your foot should remain flexed (toes pointing down to the floor) throughout. Take care to keep your hips square to the ground. Squeeze your buttocks at the top.⁠
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✔ Return to the starting position. Repeat for the desired number of reps. Repeat on the other leg.⁠
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Link in bio ☝️☝️

Keep things interesting by trying new exercises, w

Keep things interesting by trying new exercises, workouts, and activities to keep your program fresh, keep challenging your body, and preventing boredom.⁠
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Click the link in bio ☝️☝️

This move will test your upper body, especially yo

This move will test your upper body, especially your shoulders. Who says you need weights for a shoulder workout?⁠
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Directions:⁠
✅ Get into a high plank position, with your hands stacked underneath your shoulders and your feet close together.⁠
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✅ Keeping your core engaged and your hands and feet stationary, pike your hips up and back into the Downward Dog pose. Your body should form a triangle with the ground. Keep your neck neutral.⁠
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✅ Your gaze should be directed toward your feet.⁠
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✅ Hold here for a second, then return to the plank. Repeat.⁠
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Find the link in bio ☝️☝️

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