Fitness Blogs

21 February 2020

Fitness Blogs
  • Morning Routine: Stave Off Dullness With These 5 Workouts
    21 February 2020

    Nod your head if you’re a morning person, no right? We guessed it! We don’t blame you though, it’s the super possessive bed that just can’t let you go. But here’s a fix to balance the love affair between your bed and an active day. You can thank us later by sharing this post with a sloth friend of yours.

    Things you need: 

    15-20 minutes of your day, a yoga mat, willingness to get out of your bed leaving behind your lethargic counterpart, and consistency. That’s all!

    How to start:

    Take a deep breath, get off that bed gently and now that you’re on your feet, let’s get it started.

    1. Surya Namaskar

    This is the first step to warm up your body and get those muscles ready for an active day. The easiest stretching exercise that benefits your body in numerous ways is – Surya namaskar. Being popular from the 20th century, this asana is easy to do and quite a kick-starter for your morning. 

    Do 3-5 circuits of Surya namaskar.

    2. Push-Ups

    It’s time to shake that arm and hit the floor (no, we are not dancing, yet)! Push-ups help to strengthen arms, chest, and triceps. Remember to inhale as you lower your body towards the floor and exhale as you pull your body up. The correct posture is to always align your hands to your shoulder distance. If you’re a newbie, you can start off by bending knees and doing push-ups. To make this fun and fruitful, increase your count every day, challenge yourself and your body will thank you!

    You can do as much as your body allows but take it slow and increase your count gradually. Do 3 sets of this.

    3. Lunges

    No, don’t be scared – it’s gonna be worth it! Lunges are super effective in strengthening your lower body like legs, glutes, buttocks. Visualize those well-shaped legs you always wanted and that’s enough motivation to do lunges. Keep your feet shoulder length apart, now take a step forward and bend your knees. Make sure that your one knee is aligned with your toes, while your other knee is almost touching the floor. Repeat this with your other leg. 

    Start with 8 to 10 reps, and slowly increase it to 12-15 reps in one set.  Do 3 sets of this.

    4. Bicycle Crunches

    You can’t possibly miss out on working on your abs, right? Now, this exercise is fun (well, almost) it helps to strengthen your abs muscle and the rectus abdominis. Now, it’s almost similar to doing basic crunches but with added bicycle movements of legs. Watch the reference below on how to do it the right way. 

    You can start with 5 sets of 10 reps and gradually increase the count.

    5. Jumping Jacks

    We saved the easiest and the fun (for real) exercise for last! We hope jumping sheds off the dullness just right to get you going for the day. It’s great for your cardiovascular health and calves. Keep your feet together and jump while extending your legs and arms. Get back to the original position, repeat! P.s – Michelle Obama loves jumping jacks!

    Do it for 45 secs to 1 minute for starters.

    We are done! Yes, that’s all it takes to make your morning energetic, your body charged up and your mind running to do great things! Now go conquer the world, champions!

    The post Morning Routine: Stave Off Dullness With These 5 Workouts appeared first on Gympik Blog.

  • 9 Acne Spot Treatments You Can Find In The Kitchen For Clear Skin
    21 February 2020
    Ahead, find nine DIY acne spot treatments you can find in your pantry or fridge. 
  • Selfish & Entitled In Bed? Here Are 8 Signs Of A Sexual Narcissist
    21 February 2020
    Sexual narcissists have an inflated sense of their own sexual skill.
  • Hands or feet asleep? What to do
    21 February 2020

    We’ve all been there. You awaken in the morning and one of your hands is completely numb. It feels dead, heavy, and simply won’t work. Perhaps there’s some tingling as well. Or, you arise from a long dinner or movie and one of your legs feels that way. Then over a few minutes — maybe you shook your hands, stamped your foot — everything goes back to normal. Until the next time.

    The first time this happened, it might have been worrisome. But, now that you know it’s temporary and happens to everyone, it may not bother you. But did you ever wonder why in the world this happens? Read on!

    When the nerves are not happy

    When someone complains to me about their hand or leg falling asleep, I reassure them. I usually explain, “The nerves are not happy.” In general, numbness, tingling, and other symptoms called paresthesia are most commonly due to abnormal nerve function. And when this is intermittent, temporary, and related to holding one position for a long time, it’s rarely anything to worry about. The cause in these cases is simply pressure on one or more nerves travelling into the hands or feet. When you remove the pressure (by changing position, for example), the problem goes away.

    However, many other causes of nerve problems — more than 100, in fact — can cause similar, though more prolonged and persistent, symptoms, as noted below. If you have one of these conditions, you’re far from alone: an estimated 20 million people have a form of peripheral neuropathy that might make hands or feet numb or tingly.

    A word on nerve terminology

    So, what is peripheral neuropathy? It’s worth clarifying some commonly used medical terms.

    • Neuropathy means nerve disease.
    • Peripheral neuropathy is a condition affecting nerves in the peripheral nervous system, which includes nerves outside of the brain and spinal cord. Nerves of the legs and arms are part of the peripheral nervous system, and tend to be the first ones affected by diseases of peripheral nerves.
    • Compression (or entrapment) neuropathy develops because of pressure on a nerve. Carpal tunnel syndrome, which occurs when a nerve becomes compressed in an already tight channel in the wrist, is one well-known example. Having your hand or foot fall asleep is another. Fortunately, this is quite temporary, while carpal tunnel syndrome is often chronic.
    • Paresthesia is a sensation of pins and needles, numbness, or another abnormal sensation, often tied to peripheral neuropathy. Having your hand or foot fall asleep is a temporary paresthesia.
    When to see your doctor

    If you’re hands or feet fall asleep occasionally and normal sensation quickly returns, that’s fine. No need to contact your doctor.

    But call your doctor promptly if you have persistent numbness, tingling, or other unusual sensations in your hands or feet. This is especially important if these sensations cause trouble with walking or holding onto things. Your doctor should investigate further and will likely consider possible causes of peripheral neuropathy, including the following:

    • Diabetes is the most common identifiable cause of peripheral neuropathy, accounting for nearly a third of cases. Sometimes it’s the first indication that a person has diabetes.
    • diseases of the liver, kidney, and thyroid
    • nutritional deficits, such as vitamin B12 deficiency or other vitamin deficiencies. Vitamin B6 is unique in this regard because too little or too much can cause neuropathy; too little is quite rare, but it’s possible to get excess B6 from supplements.
    • alcohol and other toxins. Alcohol ingestion is probably the most common cause of toxic neuropathy. Alcoholics may also have nutritional deficiencies that can cause neuropathy.
    • Certain medications, including some antibiotics and chemotherapy drugs, or lead, mercury, and other chemical and industrial toxins, may be culprits.
    • vascular disease, which occurs when the blood supply to a peripheral nerve is impaired, as with atherosclerosis. The nerve becomes unhealthy or dies.

    Additional causes of neuropathy are infection, compression or trauma to nerves, and inflammatory or autoimmune conditions that affect nerves. It’s worth noting that nearly a third of cases have no clear cause — a problem known as idiopathic neuropathy.

    The bottom line

    The causes of peripheral neuropathy are many, and range from the harmless and annoying to the intolerable and dangerous. When in doubt, see your doctor. But try not to worry when your hands or feet fall asleep due to holding your arms or legs too long in one position, as long as this resolves within minutes and doesn’t happen often. These things happen.

    And the next time you see a movie, don’t forget to change positions, stretch, and fidget a bit — even if the movie is really good.

    The post Hands or feet asleep? What to do appeared first on Harvard Health Blog.

  • Healthy habits equal more life gains
    21 February 2020

    Are healthy habits worth cultivating? A recent study suggests healthy habits may help people tack on years of life and sidestep serious illnesses, such as diabetes and cancer. After all, if you’re going to gain an extra decade of life on this earth, you want to enjoy it!
    What did this research focus on?Researchers from the Harvard T.H. Chan School of Public Health looked at data from more than 73,000 women enrolled in the Nurses’ Health Study (NHS) who were followed for 34 years, and more than 38,000 men enrolled in the Health Professionals Follow-up Study (HPFS) who were followed for 28 years.
    In a previous study using the same data, these researchers had found that five low-risk lifestyle habits are critical for a longer life expectancy. The more of these habits people had, the longer they lived.

    The habits were:

    1. Healthy Diet

     a healthy diet, which was calculated and rated based on reports of regularly eating healthy foods like vegetables, fruits, nuts, whole grains, healthy fats, and omega-3 fatty acids, and avoiding less healthy or unhealthy foods like red and processed meats, sugar-sweetened beverages, trans fat, and excess sodium.

    2. Physical Activity

    a healthy physical activity level, measured as at least 30 minutes a day of moderate to vigorous activity, like brisk walking.

    3. Healthy Body Weight

    a healthy body weight, defined as a normal body mass index (BMI), which is between 18.5 and 24.9
    never smoking, because there is no healthy amount of smoking.

    4. Low-Risk Alcohol Consumption

    low-risk alcohol intake, measured as between 5 and 15 grams per day for women, and 5 to 30 grams per day for men. Generally, one drink contains about 14 grams of pure alcohol. That’s 12 ounces of regular beer, 5 ounces of wine, or 1.5 ounces of distilled spirits.

    Even if they had only one of these habits, participants lived two years longer than if they had none. And if by age 50 they regularly practiced all five, women lived an extra 14 years and men lived an extra 12. That’s over a decade of extra life!
    Are those extra years healthy?In this new study, researchers wanted to know if those extra years were also healthy years. Participants were asked in follow-up questionnaires if they had developed medical problems like type 2 diabetes, cardiovascular disease (heart disease and strokes), or cancer. The answers were verified by a review of medical records.
    The study found that having at least four of the five healthy habits gave people significant protection against developing any of these illnesses: on average about a decade more of life free of these diseases.
    Why is that important? These chronic diseases are associated with illness, hospitalizations, and even needing nursing home care. Diabetes, for example, can lead to disabling conditions, including blindness, amputations, and kidney failure requiring dialysis. The top 10 diagnoses resulting in nursing home care include strokes, heart disease, and obesity, according to the National Association of Health Data Organizations. These conditions are strongly associated with diet and lifestyle.
    Steps for a longer, healthier lifeIf you’re approaching middle age, you can take steps to enjoy a longer and healthier life, one with a lower chance of becoming disabled or ending up in a nursing home:
    1. Eat mostly plants, most of the time. That means fruits, vegetables, beans and lentils, nuts and seeds, and whole grains. Avoid eating fast or fried foods, sweets and sugary beverages, and red and processed meats (like cold cuts) as much as possible.
    2. Move your body every day as much as you can. Walking for 30 minutes a day (15 in the morning, 15 in the evening, maybe?) would give you the benefits these researchers found. But even as little as ten minutes of movement per week has been shown to have health benefits.
    3. Do the best you can to get to a healthy weight. And remember, even a little bit of weight loss, just a few pounds, is associated with real, positive health outcomes, like a lower risk of diabetes in people at risk.
    4. Quit smoking — or vaping! Though this particular study looked at never having smoked, we know that there are significant health benefits to quitting at any time. It’s never too late to quit and enjoy a healthier life.
    5. If you drink any alcohol, keep the recommended limits in mind: one drink per day max for women, two drinks per day max for men.

    Source: Harvard Health Blog.
  • Hangover Cures that Actually Work…
    21 February 2020

    By Rachel Grunwell

    A shorter version of this column appeared in Indulge magazine. Rachel is a weekly wellness columnist for Indulge. She is a freelance health journalist for several of NZ’s top lifestyle publications. She’s the author of the book Balance, which features 30 global experts sharing science-backed wisdom on living healthier and happier. Follow Rachel on Instagram & Facebook.

    So, everyone has had the hangover from hell. Come on. We’ve all experienced it at some point. Let’s be honest. Me included. We all know how easy it can be to be carried away at a social event. One friend even put me to bed after her party once as the party was ending. I was the last one dancing due to a few drinks that got me “happy”.

    I had too much of a good night. I felt mortified the next morning of course over my unintended sleep over. That is, until I heard another guest slept outside their posh place under some bushes. So my night ending was (slightly) less dishevelled. The party story that won out was about the bush-sleep, rather than sleeping beauty if you get my drift. Chuckle.

    As I get older, I’m less eager to return to that hangover state. Maybe it’s because I’m older and wiser (and like sleeping in my own bed..). But really I think it’s that I’ve got to a stage in my life where I’m more excited about training hard at the gym or running because I’m so goal-driven these days. And I usually have to take one of my kids to a swimming lesson or birthday party in the weekend and the suffering can be absolutely punishing then, right! So I’m a glass or two to celebrate these days kinda girl…

    You know that feeling you want to try and avoid….the pounding headache, fuzzy brain, nausea, low energy, and a mouth that’s desert-like dry…

    I interviewed nutritionist Catherine Saxelby about her new updated book, Nutrition for Life, which is full of lots of great info on how to fuel your body well. Her expertise is epic. She has been an authroity on diet and healthy eating for three decades. I skipped immediate to the section on how to handle hangovers. I dig her real-world approach and that she included this. Rather than trying to be virtuous – like some nutritionists kinda do. She knows in the real world people generally enjoy wine or beer and her nutrition bible helps with everything… so why not include hangover cures. I loved it. I also coach clients around how to balance some drinks in their week if they ask for advice around this…

    Saxelby and I end up spending an hour on Skype. She’s so cool. And I love her lowdown on alcohol from our chat and some bits from her book… So here goes… this stuff is good!

    She says hangovers are caused by dehydration and things like the substances in alcohol like congeners, such as tannins, volatile acids, methanol and histamines.

    Dark-coloured drinks like red wine, brandy, and sherry can cause the worst hangovers – especially the cheaper brands. Mixing drinks can also spell bad news for a sore head (and leave you witch-like the next day – likely! Or is that just me? ha ha ha ha ha).

    However, you won’t escape a hangover if you drink lots of other things too like beer, white wine, whiskey, gin, and rum too…

    However Saxelby says the least effect around hangovers is caused by vodka. I bet a whole lot of you are vowing to celebrate now with that drink on the next celebratory occasion!

    Meanwhile, champagne can get you intoxicated quickly as the bubbles push the alcohol into the body more quickly, the nutritionist says.

    Speaking from Australia via skype Saxelby quips there’s only one sure way to avoid a hangover: “Don’t drink too much in the first place!”

    But if you do over indulge, here are her top tips to avoiding a hangover – because you can’t always count on a bush-sleeping guest to outdo your party girl/Goldilocks-style-behaviour the next time…

    1.   Drink non-alcoholic drinks in-between to slow down how much you drink ie water, fruit juice etc

    2.   Have lots of water to counteract the dehydration.

    3.   Have something like milk, or cheese, before you drink. So our mothers telling us to “line the stomach with food” wasn’t just nonsense!

    4.   Foods like toast, fruit (fresh or canned), flat lemonade, weak black tea with sugar, boiled rice, and eggs, can be kinder on the stomach too.

    5.   Sleep it off. You should feel better by 24 hours later.

    6.   Don’t bother with the effervescent hangover remedies. “I think you just produce expensive urine,” says the author.

     Meanwhile, another nutritionist I met last year, also Australian- based and also super lovely and knowledgeable, Michele Chevalley Hedge, says “fish oils at bed are key to avoiding a hangover”.

    Meanwhile, when I coach clients on how to move, eat and live healthier and happier, I’m guided by the national guidelines when it comes to alcohol. Firstly, alcohol has a lot of calories (7 calories per gram). A lot of my clients are chasing weight-loss goals. So there’s that to consider too.

    Importantly, the guidelines are to limit alcohol intake to one or two standard drinks a day at the most. These guidelines warn that a daily alcohol intake in excess of four standard drinks for men and two for women could lead to serious health problems. Alcohol impacts people differently too. For example, I’m a bit of a light weight with it. So I’m really considered about what and how much I drink these days. Except for that night of the party with the unintended sleep over…. chuckle. We can all got a bit wild sometimes, right!

    Also, it’s important to note that the national guidelines idea of a standard drink could be different to what you may think. For example a standard stubbie of beer contains 1.3 and 1.5 standard drinks. Watch the percentage of alcohol amount too on the beverage. Some can be quite high.

    ps remember all things in life in “balance” can be okay. Just make informed choices about how you fuel your body.

    Find out more about Rachel’s real-approach coaching and wellness workshops services, public speaking engagements and her book Balance: Food, Health and Happiness via  Instagram @RachelGrunwell or click here for her business Facebook

  • Building a Celebrity Designer Brand with Azature Pogosian
    21 February 2020
    Building a Celebrity Designer Brand with Azature Pogosian

    Azature, also known as the “Black Diamond King,” designs jewelry influenced from the craftsmanship and mythology of ancient relics and religion, to modern pop icons like Beyonce and Rihanna. Bridging those diverse inspirations together with impeccably handcrafted jewelry, Azature’s work is both intellectual and intuitive, timeless and outrageous. He is known today as the Black Diamond KING

    How did he build this from NOTHING? How did he take a mega vision and create it from NOTHING? Join in today and learn exactly how Azature leveled up and created everything from nothing.

    In this episode, you will learn:

    Why finding your passion is key to success
    What diligence truly looks like
    Networking is key and how to at a high level

    The post Building a Celebrity Designer Brand with Azature Pogosian appeared first on Natalie Jill Fitness.

  • Top 9 Health Benefits of Jogging
    21 February 2020

    Top 9 Health Benefits of Jogging HealthifyMe Blog HealthifyMe Blog - The definitive guide to weight loss, fitness and living a healthier life.

    While jogging is most commonly associated with improved cardiovascular fitness, there are many other benefits to be gained from lacing up and setting out on a jog. This article will provide an overview on jogging, explain why it can serve as an excellent training tool, provide training recommendations and highlight nine benefits of jogging.

    Table of Contents Why is Jogging the Best?

    Jogging is a form of running that involves a slow and steady approach – typically, jogging pace should not exceed six miles per hour. As a result, jogging is much less rigorous than running but more challenging than walking. The goal of jogging is to maintain a steady tempo throughout the length of the session without placing excessive strain on the body. Since jogging is far less taxing on the body than running, exercise can be maintained for a greater length of time.
    One of the reasons that jogging is such an excellent form of exercise is that it is universal, regardless of your level of fitness. For those who are highly conditioned, regular jogging serves a purpose, whether that be for maintaining cardiovascular fitness or enhancing recovery. For a beginner, jogging is a great place to start as the low-intensity nature of the exercise makes it very manageable and accessible.

    When Is The Best Time To Jog and How Often Can It Be Done

    Many people advocate early morning exercise as they feel it is a great way to start the day. Other individuals, who perhaps are not morning people, may struggle to muster the energy for an exercise session early in the morning. Therefore, they may find that they can perform better later on in the day. Ultimately, the ideal time to exercise is the time that suits you best. Whether you prefer to jog first thing in the morning or prefer exercising once the sun goes down, it does not make a significant difference.
    When it comes to jogging frequency, there are a few considerations that must be made. Firstly, your current level of fitness will determine how many times per week you should jog. If you have been training for years and have a good level of fitness, it is absolutely fine to jog often during the week – as much as five or six times if desired. While jogging is typically low-intensity, it is not wise to jog every day. The body needs time to recover from the stresses of exercise and therefore, take at least one day off each week to allow the recovery process to take place.
    However, if you have been sedentary for a long time, it is not recommended to jog as frequently as the body will be unable to cope with the demands of training. As a result, instead of making improvements with your health and fitness, regressions may be experienced and your risk of injury may increase. Therefore, a useful recommendation for beginners is to start with two or three jogging sessions per week.
    When it comes to progressing your jogging, ensure that you gradually advance your training. Every week focus on small incremental increases of distance or time spent jogging. As your fitness improves, you can then start to add frequency, eventually building up to five or six times per week.

    The Benefits of Jogging Regularly

    Everyone is well aware that regular exercise has a significant impact on our overall wellbeing. The type of exercise that you are engaged in can bring about its own unique set of benefits. The specific benefits associated with regular jogging are highlighted in the section below.

    1) Enhanced Cardiovascular Fitness

    The most evident effect jogging has on the body is on the cardiovascular system which is the heart, lungs, and blood vessels. You will be well aware that when you exercise, the body responds with the demands of the exercise by increasing heart rate and breathing rate. The purpose of doing so is to continually provide the working muscles with oxygen-rich blood that they can use for energy. This increase will also allow for the removal of waste products from the body such as carbon dioxide.
    By regularly jogging, the strength and function of the cardiovascular system become more efficient; more specifically, your resting heart rate.

    2) Develops Muscle Strength and Function

    There are a number of muscles that must constantly contract in order to bring about the movements required for jogging. The muscles of the lower extremities such as the glutes, quads, hamstrings, and calves are primarily responsible for bringing about motion. However, the muscles of the core and upper body must contract in order to rotate and stabilize the trunk and while the legs drive back and forth.
    Jogging regularly will place stress on these muscles which will force them to adapt and become stronger. Increasing the strength of the muscles will have a positive impact on how you move and your risk of injury. Not only will developing the strength of the legs and core allow you to jog more efficiently, it will also have a positive impact on many day to day activities such as walking, climbing stairs, and carrying heavy bags. Sustaining a serious injury can be devastating and will undoubtedly set you back. However, having strong muscles that can cope with a great degree of stress will significantly reduce the risk of injury.

    3) Improved Muscular Endurance

    Muscular endurance is the ability for the muscles to sustain repeated contractions over a prolonged time period without rest. When jogging, the muscles must be capable of continuously contracting to maintain a jogging pace. With regular jogging, the muscles will begin to adapt and their capacity for endurance will improve. Jogging is particularly effective for developing muscular endurance as sessions are typically long in duration but relatively light in terms of intensity.
    The repetitive contractions of the muscle that are required in jogging will bring about significant changes to the muscle. The number of mitochondria within muscle cells increase with regular jogging. Mitochondria are the energy generators of the cells and therefore, by increasing the number of mitochondria, more energy can be generated by the muscle. Moreover, the muscles will adapt to allow for more efficient utilization of stored muscle glycogen and blood glucose. Both of these changes contribute to improving muscular endurance which will allow you to jog for longer periods and greater distances.

    4) Builds Stronger Bones

    As well as impacting muscle strength and endurance, jogging will also affect bone density. Bone density refers to the amount of bone mineral contained within the bone; having a high bone density increases the strength of the bone. Research has consistently shown that the impacts associated with the foot strike in running, helps to build bone density. Therefore, it can be concluded that jogging can effectively improve bone health and reduce the risk of developing bone wasting diseases such as osteoporosis.

    5) Facilitates Weight Loss

    When it comes to weight loss, a negative energy balance must be established which is simply where more calories are expended than consumed each day. By maintaining a negative energy balance, the body will begin to break down body fat to supply the body with a continuous stream of energy. While nutrition will play a large role in a negative energy balance, exercises like jogging will burn a significant number of calories and consequently contribute to weight loss.

    6) Boost the Immune System

    It is suggested that jogging can also increase the effectiveness of the immune system. Studies that have investigated the impact of regular exercise on immunity have found the immune system to be very responsive to exercise. Exercise may spike the production of lymphocytes and macrophages which are cells that attack foreign substances to combat illness or infection. While improving the immune system may not directly reduce the risk of catching a cold or the flu, having a strong immune system will impact the length of time taken to recover from said illness.

    7) Useful for Active Recovery

    Jogging can serve as a useful tool to enhance recovery from intense training sessions. After a hard strength training session or challenging run, the muscles of the body can experience delayed onset muscle soreness (or DOMS). This may prove to be debilitating for a couple of days post-training while recovery takes place. To increase the rate of recovery, something known as active recovery can be highly effective. Active recovery is simply low-intensity exercise that will promote the circulation of oxygen-rich blood to the fatigued muscles thus reducing recovery time and soreness. Jogging, being a low-intensity exercise, therefore serves as a useful active recovery method.

    8) Reduced Disease Risk

    As mentioned, jogging can positively impact cardiovascular health as well as muscular and bone strength. Maintaining cardiovascular fitness has been found to reduce the risk of specific heart-related diseases such as coronary heart disease and strokes. Regular exercise contributes towards strong muscles and bones and therefore, the risk of developing a muscle and bone wasting disease is also reduced.

    9) Improved Mental Health

    Finally, jogging can have an impact or more than just the physical. Research has consistently indicated that aerobic exercises can significantly boost one’s mental health and prevent the development of mental health illness. For those who do struggle with a mental health illness, such as depression and anxiety, jogging can help to reduce the symptoms.


    Jogging is a low-intensity exercise that can serve a number of functions and lead to significant improvements in health, fitness and function. As a result of its simplicity, jogging is  an excellent exercise for beginners who wish to increase their activity levels without overdoing it. It can also be used as an effective recovery and maintenance tool by those who are more highly trained.

    The post Top 9 Health Benefits of Jogging appeared first on HealthifyMe Blog.

  • Free Form Fitness is Growing by 2 Locations!
    21 February 2020

    The leadership team at Free Form Fitness is very excited to announce that we are welcoming 2 new locations into the Free Form Fitness family. 

    In Ottawa we have had the absolute pleasure of training with individuals in Kanata, The Glebe, Byward Market, Wellington West, and Downtown Core communities. The demand for high quality personal training services in the downtown core is so high that we decided to open a second downtown location.

    Our Metcalfe location is the 6th location to open in Ottawa. Led by Sean Rodgers, the Metcalfe team is ready to help so many more of you realize your full health potential. 

    Our second location is a very exciting move for us. We have recently acquired a thriving business in Boston and are excited to bring our personal training expertise to the US. Free Form Fitness Boston officially makes us an international name, which is a real dream come true for us. They are under the very capable leadership of Carolina Fernandez and we cannot wait to start seeing the transformations that come out of our first international location.

    With every new location comes greater opportunities to improve the health and wellbeing of the surrounding communities. What started as a small gym in Kanata, is now a growing and international family. Every new location reminds us of the responsibility we have to you – the clients – to continue to bring the same high level of service and expertise. We are also reminded that without such a dedicated and inspiring community, we would never have gotten to where we are now.

    We want to thank-you for choosing Free Form Fitness as the place you make your health and fitness goals a reality. We are so excited to bring this transformational service to many more communities. 

    Free Form Fitness Leadership Team

    Watch CEO, Ashley Lawrie, share the emotional news on her instagram below

    View this post on Instagram

    A post shared by Ashley Lawrie Farant (@ashleyannlawrie) on Jan 8, 2020 at 4:40am PST

    The post Free Form Fitness is Growing by 2 Locations! appeared first on Free Form Fitness.

  • All About Recovery Sessions with Theragun at Youfit
    21 February 2020

    At Youfit Health Clubs, we’re all about YOU. While our gyms offer a supportive setting for your workouts, we know that a great workouts also need serious recovery. We’re now offering Recovery Sessions with Theragun,…

    The post All About Recovery Sessions with Theragun at Youfit appeared first on Youfit Youniverse.

No events
February 2020
1 2
3 4 5 6 7 8 9
10 11 12 13 14 15 16
17 18 19 20 21 22 23
24 25 26 27 28 29

Blog Calendar - Fitness

« February 2020 »
Mon Tue Wed Thu Fri Sat Sun
          1 2
3 4 5 6 7 8 9
10 11 12 13 14 15 16
17 18 19 20 21 22 23
24 25 26 27 28 29  
Author Information
Latest Articles