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Health, Wellness
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Love a good slider workout. This slow burn reall

Love a good slider workout.

This slow burn really works the deep abdominal muscles, obliques & lower back promoting overall core strength.

Plus, it fires 🔥 the upper body. These exercises are great for coordination and stability. Moves you could see in Studio B ✔️

Slow & controlled focus makes for a strong core.

Join us 🙏

#myfitroom #mfrwellness #mfrvirtualprogram #sliderworkout #coreworkout #strongposture #pilatesflow #studiob #upperbodyburn #bodyweightworkout

My workouts have changed over time but they remain

My workouts have changed over time but they remain consistent going into my 40th year 💪

Strength workouts offer numerous benefits⬇️

Improved muscle tone
Increased metabolism
Better bone health
Enhanced functional fitness

My goal with strength training is to help prevent age-related muscle loss and support joint health ✔️

By incorporating strength training into your routine, you can contribute to overall physical health and longevity which is primarily the goal 🙏

Having adequate muscle mass is linked to a stronger immune system, making your body more resilient against infections and diseases

It plays a role in managing chronic conditions and promoting overall health - and when you have that mindset of building a healthier body from the inside out, it makes you want to do it more ➕

Workout with intention, concentrate on form, slow things down and listen to your body!

I cannot stress how important it is to have some extra muscle on those bones 👏

Goals for the next 5-10 years … build more + more + more

#myfitroom #mfrwellness #fitintomyforties #moveyourbody #healthnwellness #strengthtraining #moremuscle #workout

In the realm of fitness, I’ve adopted a mindset

In the realm of fitness, I’ve adopted a mindset of being my own competition. Each workout becomes a personal challenge, pushing me to surpass my own limits.

The key ingredients to this self-driven journey are focus, commitment, and an unwavering grind.

It’s not just physical gains for me, it’s a mental game.

#myfitroom #mfrwellness #mentalhealth #movementismedicine #workhardplayhard #strengthtraining #fullbodyworkout

Our gym is a vibrant community of motivated indivi

Our gym is a vibrant community of motivated individuals who inspire us with their unwavering dedication 🤍

It’s truly uplifting to witness you guys pushing your limits each week, embodying the spirit of continuous growth.

Your commitment creates a positive atmosphere that encourages everyone to strive for their best.

The collective energy of our members transforms the gym into a place where motivation becomes contagious, making every workout a source of inspiration.

We love teaching and capturing all of you on camera.
Keep up the amazing work you guys:)

🔥🔥💪💪👏👏

#myfitroom #mfrwellness #circuitrraining #workoutrecap #battleropes #workhardplayhard #movementismedicine #slamballs

SPECIAL 🦠 To promote good gut health…consid

SPECIAL 🦠

To promote good gut health…consider incorporating a comprehensive package that includes: ⬇️

Digestive enzyme
Hepa + x2
Biomega

Digestive enzymes aid in breaking down food, enhancing nutrient absorption.
Live supplements, such as probiotics, contribute beneficial bacteria to the gut, fostering a balanced microbiome.
Omega-3 fatty acids, found in sources like fish oil, provide anti-inflammatory support for the digestive system.
Liver supplement helps with the detoxification process, removing waste, toxins and fat.

To support your gut health, maintain a diverse and fiber-rich diet, stay hydrated, manage stress, and prioritize regular exercise. These lifestyle factors, combined with the recommended supplements, can contribute to a healthier and well-functioning digestive system ✔️

Usana has a special on till Feb 2! You receive a free usana MUG and tea infuser with the purchase of this package.

Remember, your gut health is the foundation of health. With poor gut health, illness arrives. 🦠

#usanalifestyle #guthealth #goodbacteria #goodguthealth #myfitroom #mfrwellness #healdisease #cleanse #detox

It’s time to put a stop to chronic disease and s

It’s time to put a stop to chronic disease and start healing ourselves naturally through a combination of holistic health remedies 🙏

Welcome ⏩️ Energy bits - a dose of spirulina and chlorella - aka - algae ✔️

Spirulina and chlorella are not new to this world, in fact, they’ve been part of this earth for centuries - we’re just discovering why we need them for our health.

They can remove heavy metals that get trapped in our bodies, particularly in our blood, and help to detoxify our systems.

Both chlorella and spirulina are full of protein, amino acids (all 9) and antioxidants. They each offer a good amount of assorted vitamins and minerals and can be consumed daily. Amino acids contribute to⬇️

•tissue repair
•nutrient absorption
•muscle creation
•recovery from injury

They contain omega 3’s, help prevent disease, promote healthy skin + more.

There is an abundance of information on both forms of algae and we encourage you to start learning more 📚

We will be carrying this product in the studio for anyone wanting to enhance their nutrition 👏

Knowledge is power - never stop learning.

Trust your body and try something that will nurture you, not destroy you 🙏

@energybits #energybits #myfitroom #mfrwellness #algae #spirulina #chlorella #greens #micronutrients #healdisease #cellbiology #mitchondrialhealth

These weights have pulled me through a lot of diff

These weights have pulled me through a lot of difficult times

They’ve been held, gripped, pressed, thrown, raised, chopped, lifted, pushed, pulled, swung, dropped and more. They’ve travelled with me to multiple locations.

With these dumbbells, I’ve managed to create a profound relationship. They’ve impacted my life and have made me strong to this day

Resistance training is important. It comes in many forms and builds your muscles.
I use dumbbells, bodyweight and band exercises to work my body

Our team has been doing virtual workouts for almost four years and the biggest take away for success is the commitment to following a plan

45 months of workouts
720 workouts (based on 4x per week) +
369 hours / 21,600 minutes
And so forth…
I just wanted to practice my math 😂

But really, it’s hard to think of long term gains. It’s easy to start something, realize it’s hard, and then quit. It’s hard to keep going when you are only focusing on quick overnight changes

But the point is, the numbers don’t stop, they can’t stop adding up, because when they do, you give your body a signal that says:
I AM SHUTTING DOWN

Living a long life requires you to get out of a sedentary lifestyle

The excuses are WILD - I’ve heard just about every one of them 😜
Do you know it doesn’t require a lot of time to reap benefits of moving even 10-15 min a day. If you calculated those numbers over the next year my friend, you will have made some serious progress!

If it’s hard now, what does next year look like for you? Or in 5 years, or 10 years from now?

I am so proud of the people that just keep showing up with us online and in studio, or for the people that aren’t part of MFR but workout because they feel motivated by what we do, they engage in our posts, they feel heard

Start now by eating better + exercising more

Your mental health is suffering as well as your physical health - slowly by each passing day

Your first priority is YOU
You either care, or you don’t 🤷‍♀️
You make it happen or complain some more
Don’t be judgmental on the folks who are stepping it up for themselves and really trying to make a difference on how they feel EVERY DAY

#myfitroomstudio

I’m a pretty simple girl…I love what I love I

I’m a pretty simple girl…I love what I love

I’m pretty consistent on what I eat, but my focus is on high protein and meeting calorie needs. I don’t watch fats and carbs if I’m tracking 🙌 some people will benefit from doing this though so make sure you’re balancing them out

Every morning at 5AM, before anything else, I sip hot water, fresh squeezed lemon, apple cider vinegar and honey

2 hours later, after a couple hours of work, I indulge in breaky

Breakfast for the past couple weeks has been the same. Thick slice of sourdough, thin layer of avocado or butter, egg and egg whites, seasonings, herbs, hot sauce and some added protein

Black coffee with cinnamon

Lots of water

Sometimes I will grab a Daryl’s bar for a quick on the go fix. Soooooo yummy and satisfying

Easy protein consumption is plain greek yogurt or cottage cheese but I usually save the cottage cheese for my CREAMI

Lunch this week was leftovers…I portion it out so I don’t overeat. I had chefs plate and I divided 2 servings into 4 knowing I was wanting my creami for the evening. I still noshed on all the macros just a small quantity

Had some raw veggies and hummus…this snack always makes you slow down to eat…

A little fill of omegas and rich protein with shrimp, smoked salmon, veg and herbs

And then….my creami concoction 💪

I always feel satisfied after a day of eating

I left out alcohol all week which felt super!
I kept my caffeine to one cup 👍
I felt in control of my health

I consumed 150g of protein and about 1,600 Cal
I usually keep it between 1600-1800 depending on the day, movement etc

Tracking isn’t always necessary but it helps for portion control, macro counts, and accountability

Some people aren’t eating enough food which is detrimental to their muscle gain, daily energy and mental focus

I love to see that I’m fueling my body and also getting to enjoy a lot of different food

That being said, some days calorie needs feel higher and I just eat according to what feels right

All bodies are made different and require different macros 🙏

#myfitroom #mfrwellness #mfrvirtualprogram #whatieatinaday #highprotein #musclegain #macros

We have collaborated and created a designated spac

We have collaborated and created a designated space for calming and centering practices for mental and emotional wellbeing ✨

Focusing on your breath can help reduce stress and promote relaxation.

The goal of My Soul Haven is to balance the mind by providing intimate group work and personal sessions through breath work, meditation and different yoga offerings.

Join our secret space and enjoy a restful experience with amazing coaches 🤍

Thank you @kim.mcconaghy for a beautiful mid day meditation. We hold on Wednesdays at 1pm.

@kim.mcconaghy @adinalee17 @cactusmoon.wellness

#meditation #yoga #breathwork #healingjourney #mysoulhaven #mfrwellness

Unlocking strength from within 💪Embrace the ben

Unlocking strength from within 💪Embrace the benefits of deep core workouts with slow, controlled, and engaged movements #corepower

Benefits⬇️

Enhanced Stability: Deep core workouts target intrinsic muscles, improving overall stability and balance.

Reduced Risk of Injury: Strengthening deep core muscles provides additional support to the spine, reducing the risk of injuries.

Improved Posture: Engaging and toning deep core muscles contributes to better posture, both sitting and standing.

Enhanced Athletic Performance: A strong core is foundational for various physical activities, enhancing performance in sports and workouts.

Back Pain Relief: Strengthening the deep core can alleviate back pain by providing better support to the spine and surrounding muscles.

Increased Flexibility: Deep core exercises often involve dynamic movements, promoting flexibility and a broader range of motion.

Better Breathing: A strong core supports diaphragmatic breathing, enhancing respiratory function and overall lung capacity.

Functional Fitness: Deep core workouts mimic real-life movements, promoting functional strength for daily activities.

Mind-Body Connection: Performing slow, controlled exercises fosters a strong mind-body connection, promoting mindfulness during workouts.

#myfitroom #mfrwellness #coreworkout #strongcore #deepcoremuscles #mindbodyconnection #posture #bandworkouts

In studio classes are off to a great start 👏

In studio classes are off to a great start 👏

Two group classes got the best of this one.

Modifications are definitely incorporated in our circuits - you can decide how you move based on your energy level 👍

Two studios for mixing up your workout program makes our spaces ideal for growth

All clients want different things so we try and offer it all - to an extent 👌

I loved this one to rev me up before a weekend on the road with the fam jam…let’s go Forest Extreme - we’re Whitby bound 👍👍👍

Got the food prepped, runners packed and sleeping essentials (I hope 😂😂)

Who inspires you to move?

#myfitroom #mfrwellness #mfrvirtualprogram #groupclasses #boutiquefitness #healthandwellnessshop #onlineworkouts #smalltown #lambtonshores #personaltraining #moveyourbody

Breaking barriers, whether in the virtual realm #m

Breaking barriers, whether in the virtual realm #mfrvirtualprogram or studio space. No more excuses—let’s ignite the movement in 2024 ✨💪
#MoveWithPurpose

**website will be updated soon** with the new year studio membership prices.
Msg us if you have questions & you’re ready to start classes.

Virtual program is $56.50
E-transfer to myfitroomstudio@gmail.com

Let’s GO 🔥

Here I am, waiting for you. Where are you? It’

Here I am, waiting for you.

Where are you?

It’s time to workout, it’s been your time for the last five years.

I’m the trainer who helped you in the door, who always gave you a big smile and who listened to your needs.

I’m the trainer who acknowledged your wants, who planned your exercise program, who confirmed your goals.

I gave you an experience each session from the beginning to the end. I wanted the time with you to feel valuable. I wanted you to be heard.

I cared about your well-being, and wanted to always be a source of inspiration. I wanted to be your biggest motivation.

I provided support beyond workouts, and helped you achieve overall health and lifestyle goals.

I was in awe of your life story and the hardships you endured. As a doctor of social work, you acted like a therapist for me as I did to you.

I always looked forward to our sessions together. She valued her health and made no excuses.

She had a theory for everything. Just when I thought I knew the answers to life, she was supporting my thoughts with concrete facts.

She loved red wine, British tv, Caesar salad with light dressing on the side, home decor (throw pillows especially) and all things white. Her attention to detail was uncanny. She was the absolute perfectionist.

I hated that she didn’t love herself more. She never wanted to see herself in front of a mirror, she always worked out in black attire, and she always talked poorly about her image.

She was a daughter, a sister, a mother, a grandmother and a wife.

I got the news two weeks ago that she wouldn’t be here much longer. She was palliative.

Two weeks prior she was dancing around the studio, rustling through clothes, and smiling like I’ve never seen her smile.

I was crushed.

I was going to lose her as a client, but she was so much more than that. She was my friend.

So now I flip through our years of workouts, read over our texts and emails and try to remember all the great memories we had.

She provided life long knowledge that I will value forever.

I will miss you.
RIP.❤️

A #bosuball workout to challenge your stability &

A #bosuball workout to challenge your stability & ignite those abdominal muscles.

These exercises we’re hard, but I love a slow burn. Plus, the bosu makes it fun & gives variety ✔️

Are you joining us ONLINE for January? If so, email transfer $56.50 to myfitroomstudio@gmail.com and get ready for an amazing month.

💪

#myfitroom #mfrwellness #mfrvirtualprogram #onlineworkouts #bosuballworkout #workoutanywhere #fitnesstrainers #coreworkout #strongcore

I wish I could help people more I wish I could ins

I wish I could help people more
I wish I could inspire people to do more things that would make them feel better
I wish people would know that doing hard things isn’t always easy
I wish people would commit to bettering their health so they could feel good everyday
I wish people knew that little commitments everyday can make an impact to last a lifetime
I wish people knew that putting in hard work pays off

I want to encourage others by setting a positive example, offering support, and celebrating their achievements.

I want to focus on the benefits of healthy habits, emphasize progress over perfection, and create a supportive environment.

I want to yell and scream about all the things I repeatedly do to feel better physically and mentally every damn day if it means helping one more person

I don’t know how I can do this but I’m going to keep trying

If you need a healthy start / start now⬇️

Sign up for workout classes in our studio or online, inquire about personal training, ask for support, meet for a chit chat, share your ideas, ask the questions, do whatever you need to gain the help you need right now 🙏

I promise we can make a difference if you’re willing to try

3 things that changed my morning:

Virtual program workout with our team ✔️
Cold dip in the river ✔️
Healthy breakfast ✔️

💯 Mindset shift

Simple habits create a foundation for positive change and long-term success. Consistency in small, manageable actions leads to gradual improvements, fostering a sustainable and healthier lifestyle ❤️

And yes…I’m in my husbands underwear…no excuses 😂

#myfitroom

Are you looking for a NEW exercise program to do f

Are you looking for a NEW exercise program to do from home?

We start JANUARY 1st ⬇️

What you’ll need:
Dumbbells
Resistance band
Bosu ball

What’s the program consist of?

4 live workouts weekly hosted by various trainers for a month.
Monday/wedn/friday 530AM and Saturdays at 8AM
All workouts save to a private fb group to be done at your convenience. All you have to do is press play ▶️

Workouts are 30 min 👌

We post an additional workout to be done on your own time each week and also post a stretch/yoga video too 👏

We are adding a nutritional E-BOOK for JANUARY to start the year off right 🙌

Begin January with clear goals, prioritize self-care, and establish a consistent routine. Whether it’s fitness, learning, or personal development, set achievable targets. Small, consistent efforts can lead to significant progress over time

This program has been a game-changer for my own health and fitness routine. We want to keep you accountable towards your 2024 goals so join us NOW to secure a spot with us 👍💪💪

Etransfer $56.50
Myfitroomstudio@gmail.com

#myfitroom #mfrwellness #mfrvirtualprogram #onlinefitnessprogram #facebook #stayaccountable #staycommitted #doitforyou #atheworkouts #yougotthis

Another creami @ninjakitchencanada Pumpkin spice

Another creami @ninjakitchencanada

Pumpkin spice latte mix by @goodprotein

We love our Usana mix with the creami because the meal replacement option contains the right amount of sugar for the perfect whip, but we also love changing it up to please our palate 👍

Good protein offers 12 different flavours of non whey protein for those seeking other options. Its 💯 natural plant based

With 21g of high-purity protein and 7g of fibre, the superfood shakes will fill you up and curb your cravings

Packed with pre- and probiotics, this shake is easy to digest and good for your gut health. Making the healthy choice has never been so easy - or tasted so good 🙌

We love making new recipes with fun flavours ⬇️
-pumpkin spice latte
-creamy vanilla
-chocolate
-salted caramel
-strawberry and cream
-banana cream
-vanilla chai
-peanut butter cup
-chocolate mint
-gingerbread cookie
-cookies n cream
-mocha
-unsweetened

Check out stories for links for your goodies!!

#myfitroom #mfrwellness #proteinicecream #ninja #pumpkinspice #proteinpacked #sodelicious #obsessed #goodprotein

Listen up 🆗 I gifted myself a @ninjakitchencan

Listen up 🆗

I gifted myself a @ninjakitchencanada CREAMi and I’m obsessed!

I’ve always loved ice-cream and now I have one EVERYDAY full of protein ✔️

I’ve been trying to hit some serious protein goals at every meal, and this recipe reaches about 50g in one shot 🤯

250 ml @fairlife skim milk
1/2 cup 1% cottage cheeese
1 tbsp @pbfit powdered peanut butter
3 scoops @usanainc vanilla nutrimeal or protein powder of choice

Blend all ingredients and freeze 24 hours
Use lite icecream function
Add 1-2 tbsp additional milk
Hit re-spin
Add additional toppings (I used dark chocolate chips)
Hit “mix-in” button
Added chopped candy cane
Enjoy

More recipes coming at ya - but for NOW - buy yours before XMAS 🙌🙌🙌

Ice-cream for breakfast, lunch or dinner 💪

#myfitroom #mfrwellness #ninja #ninjacreami #icecreamlover #proteinicecream #hityourgoals #usanainc #peanutbutter #induldge #myfavouriteappliance #buildmuscle

Elevate your fitness journey this January! Join ou

Elevate your fitness journey this January! Join our virtual workout community via a private Facebook group. 💪 #mfrvirtualprogram

Experience LIVE workouts led by expert trainers, conveniently saved for catching up later. 📽️ Dive into a holistic approach with a complimentary NUTRITION ebook included! 🍏 There will be several options for breakfast, lunch, dinner & snacks. These will be easy to make meals ✔️

Our Workouts enhance Functional Fitness. All exercises mimic real-life movements, making them beneficial for functional living. This can translate into improved performance in daily activities and sport.

There will be 4 LIVE workouts a week plus 1 posted workout and 1 yoga video.

We will be structuring our weekly workouts based on strength, cardio, core, and full body 👏

Dumbbells, mini band and bosu needed **Workouts can be done without all equipment**

Unlock the best version of yourself for just $56.60. 💥 secure your spot now! 📆 e-transfer to myfitroomstudio@gmail.com
#VirtualWorkout #JanuaryFitness #HealthyLifestyle #onlineworkouts #workoutfromhome #fullbodyworkout #myfitroom #mfr

Simple breakfast under 5min! Easy French toast m

Simple breakfast under 5min!

Easy French toast made with fresh sourdough 🙌

-1 egg and extra egg whites
-slice of sourdough bread
-salt n pepper
-nutritional yeast
-turmeric puree
-hot sauce

*make it sweet and use pure maple 🍁 syrup instead of turmeric and hot sauce!

Yummy

What’s for Sunday breaky?!

#myfitroom #mfrwellness #eggs #sourdough #frenchtoast #protein #sundayvibes #easybreakfast