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Health, Wellness
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Trainers Morgan Hutton, Brianne Roder and Adina Potter sitting together

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Here are some dumbbell exercises you can see in ou

Here are some dumbbell exercises you can see in our programming. If you can’t make it into our studio, there are no excuses not to sweat with us - hello #mfrvirtualprogram 🙌

MFR virtual is about transforming bodies in all the right ways and pushing through what blocks us mentally 💪 you can achieve amazing results from the comfort of your own home!

We host LIVE sessions with multiple trainers where dumbbells and bodyweight exercises meet for ultimate results.🏋️‍♂️

Do NOT give up.
Do NOT stop moving.
Consistency is ALWAYS key.

The best advice we have is to not wait until January 2024 to start. Start now to feel good during the chaotic month December brings. If you can’t do it now, you won’t do it in January 👌

Be a part of our online community ❤️

$56.50 etransfer myfitroomstudio@gmail.com

Wearing the @zsupply bra I love. It’s available at the studio.

#VirtualFitness #ResultsDriven #myfitroom #mfrvirtualprogram #workoutmotivation #fitnesstrainers #bodyweightworkout #dumbellworkout #moveyourbody #movementismedicine #athomeworkouts

⬇️ We start a new virtual exercise program fro

⬇️
We start a new virtual exercise program from the beginning of every month and it’s been going strong 🙌

For JAN 2024 we want you to ask for a bosu ball, heavier weights and ensure you have a small loop resistance band to crush our workouts. It’s the perfect time to add these items to your Christmas list 👌

If you want to hop into our Dec program, all you need are dumbbells and a band ✔️ we start this FrIday 👍👍👍

Anyone seeking group classes with us, head to our website and scroll through the classes listed on the main page. Purchase a walk in class, 8 or 12 class pack or unlimited. Do this before January! Don’t wait 🙏🙏

Meet a friend online or in studio and reach your health goals by staying accountable

Workout above can be done for 5-6 rounds! Crush it out 💪

#myfitroom #mfrwellness #mfrvirtualprogram #onlineandstudio #boutiquefitness #bosuworkout #strengthtraining #resistancebands #moveyourbody #liftweights

🎨 @dayna.dekroon Shop night Friday Dec 1st 4-

🎨
@dayna.dekroon

Shop night Friday Dec 1st 4-8pm

Dayna will have HOLIDAY + GREETING cards, Many Moon Watercolour Paintings and Mixed Media Art

I love this piece 💙

We will have @crafty_cactus_design_co @thewildfringe @magic.medicinals in studio

Other pieces from @risst24 @krawlingsart @shorescollective @oat.haus @zsupply #pureshrooms @lunahlife @usanainc

Lots of amazing pieces for Xmas so come and check it out 👏

@kim.mcconaghy will be downstairs in MY SOUL HAVEN offering mini sessions for those wanting to check out the space!

Meet some of our trainers + more

#myfitroom #mfrwellness #shoplocal

We are having an XMAS SHOP night 🎄🎅 Friday

We are having an XMAS SHOP night 🎄🎅

Friday Dec 1st 4-8pm at MFR Wellness
7 King Street West, Forest

Come out for a SIP + SHOP event

@crafty_cactus_design_co will be bringing Seasonal candles & wax melts, odor-absorbing room sprays, relaxing bath soaks, grounding essential oil rollers and a limited selection of pottery 🙌

@thewildfringe will be bringing Macrame wall hangings, cacti, earrings, plus other macrame accessories and handmade/hand stitched full grain leather goods including purses, wallets (make and female) and belts 👍

@dayna.dekroon will be bringing Holiday Cards, Greeting Cards, Many Moon Watercolour Paintings, Mixed Media Art 👏

MFR will have clothes, candles, facial products, wellness goods + more

Share away + come socialize with us 🙏

It’s a perfect opportunity to check out our boutique fitness studio and celebrate

#myfitroom #mfrwellness #holidayshopping #sipandshop #eatdrinkandbemerry #communitysupport #shoplocal #zsupply #fitnessboutique #womensapparel #wellnessproducts #healthandwellness

MFR stocks women’s apparel If you missed the h

MFR stocks women’s apparel

If you missed the holiday market, you can shop with us Friday Dec 1st and Saturday Dec 16th / stay tuned for deets

Morgan is sporting the terry blazer from @zsupply and meraki necklace from @rockingvibe 💎

Our boutique fitness studios have amazing products from @lunahlife @oat.haus @usanainc @pureshrooms_co @shorescollective @thewildfringe @dayna.dekroon @teamoutfitterssarnia

We hope to establish consistent hours in the new year but check out our pop up shop dates in the meantime / just in time for Christmas!

#myfitroom #mfrwellness #zsupply #womensapparel #boutiquefitnessstudio #fitandfashion #supportsmallbusiness #supportlocal #popupshop #🛒

⤵️ Are you stuck in a cooking rut? Hate the th

⤵️
Are you stuck in a cooking rut?
Hate the thought of cooking dinner?
Need food that is quick and delicious with no thinking?
🙋‍♀️🙋‍♀️🙋‍♀️🙋‍♀️

I love ordering @chefsplate meals periodically to give me a fresh kick on new creations

Every few weeks I scroll the menu to see what meals look interesting and choose ones that I don’t know how to make at home. I’m a creature of habit and need all the inspiration I can get

This tofu bowl was super simple and super yummy!
I always order 2 servings and pick the meals I want….yup, I said it

I love trying new food, new flavors and cooking techniques and re-creating for my family

Delivered fresh to your door, the meal kits are worth spending a little more to help you get out of your boring routine

Don’t be afraid to experiment in the kitchen and find new foods you will love

#myfitroom #mfrwellness #foodie #mustlovefood #chefsplate #quickhealthymeals #freshisbest #getcreativeinthekitchen #cookingistherapy #bonappetit

We’ve been sipping smoothies now for years becau

We’ve been sipping smoothies now for years because they’re simple, delicious and easy to make. Cut down the chaos of food prep by replacing one meal with this amazing powder!

@usanainc vanilla nutrimeal active powder whey protein meal replacement shake - 3 scoops
A healthy balance of macros ✔️

Add 1/4 cup frozen mango 🥭
Heaping tsp of basil powder or fresh basil
1 tsp turmeric puree
Grated ginger
Mix of unsweetened vanilla almond milk + water
Ice
Blend + enjoy

We stock sample bags of vanilla and chocolate as well as the big bags 🙌

I love love love this combo of ingredients 😋

What’s in your cup today?

#myfitroom #mfrwellness #smoothie #usana #mealreplacement #keepitsimple #healthgoals #onthegonutrition

Nothing is better than this 🍌🍌🍌 bread and

Nothing is better than this 🍌🍌🍌 bread and the extra @oat.haus banana bread granola butter brings it to another level; I’m obsessed!

We stock all the flavours in the studio because they’re so yummy 😋 you need to come in and stock up 👏👏

I love this recipe and never stray from it because I always have the ingredients on hand, it’s simple + healthy

1 cup oats
1/3 cup - Dark chocolate chips (sadly I didn’t have this staple ingredient when I made these…I blame my kids)
2 tbsp Chia seeds
1 tbsp Coconut oil melted
3 Eggs
3 Ripe bananas
2 tbsp Greek style yogurt
1 tbsp granola butter or nut butter
1 tsp Baking powder
1 tsp baking soda

Mix all ingredients and bake
45 minutes at 350
Serves 8 (or one person 😝😝😝)

What’s your staple go to recipe?!

#myfitroom #mfrwellness #bananabread #granolabutter #simplerecipes #lovelovelove

Turning up the heat with a Bosu ball – sculpting

Turning up the heat with a Bosu ball – sculpting strength, igniting intensity, and feeling that full-body burn. 🔥💪

This versatile piece of equipment always makes for a great workout. Challenging balance & coordination, strengthening core & raising the heart rate.

I did 1 minute of each exercise for 6 rounds.

Enjoy 😅

@bosu_fitness #myfitroom #mfrwellness #mfrvirtualprogram #bosucardio #bosuworkouts #fullbodyworkout #hiit #strengthandtone #movementismedicine

The Healthpak Nourishment in a tiny travel pack.

The Healthpak

Nourishment in a tiny travel pack.

What’s in?⬇️

Level up your regular multivitamin with CELLSENTIALS:
•2 core minerals
•2 vita antioxidants
Vitamins, minerals, trace minerals and phytonutrients for cellular health. Our body can’t function or regulate properly without these.

OLIVOL fruit extract : booster
Rich antioxidant and polyphenols. It supports cholesterol levels, healthy circulation, eye health, cellular health, brain & skin.

PTEROCARPUS marsupium : booster
An herbal extract know as Ayurvedic medicine.
An antioxidant, anti inflammatory, protecting against free radical damage, maintains skin’s elasticity, and it is used to treat diabetes.

ALPHA lipoic acid: booster
An antioxidant found in every cell that turns glucose into energy.
Lowers blood sugar levels and treats neuropathy.

QUERCETIN : booster
Flavonoid, antioxidant powerhouse that improves cardiovascular health, protects the body from pollution, it’s known as an antihistamine as well (x allergies 🤧) 👏

MAGNECAL D: magnesium, calcium and vitamin D
For full absorption and maximum effectiveness. Strengthens bones, muscles, improves nerve function, energy metabolism and cardiovascular health.

Check the stories to learn more about each ingredient ✔️

#myfitroom #mfrwellness #mfr #mfrvirtualprogram #healthylifestyle #healthpak #multivitamins #cellularhealth #protectyourenergy #healyourself #totalbodyhealth

Gentle movement and stretching can be a great way

Gentle movement and stretching can be a great way to relieve tension, improve circulation, and promote overall well-being 💕

Yoga is a wonderful way to connect with your body and relieve all of life’s stresses; it allows you to leave it all on the mat

Always listen to your body and do what feels comfortable in the moment 🙏

Take a leisurely walk, slow stretch, or perform simple yoga poses. Take time to move mindfully for your physical and mental health👏

We have lots of offerings in NOV and planning into DEC

Join the movement ❤️❤️❤️❤️❤️

#myfitroom #mfrwellness #mysoulhaven

NOVEMBER #mfrvirtualprogram starts Wednesday! We

NOVEMBER #mfrvirtualprogram starts Wednesday!

We will be adding Saturday workouts back in.

•4 live workouts a week (Monday, Wednesday, Friday at 530am) and Saturday mornings (time will be announced on program)
•1 posted workout
•1 yoga video
Shares/link/recipes etc.

Dumbbells & mini loop band

@carolynbristowe will be teaching barre style using 3-8lbs

@bkroder27 @morganhutton1 @melanie.killens @adinalee17 @amysmeekensrmt will all be bringing our own full body heat.

Don’t miss this month!!

$56.50 to myfitroomstudio@gmail.com

#mfrvirtualprogram #mfrwellness #myfitroom #virtualworkout #onlineworkouts #workoutfromhome #fullbodyworkout #sweatwithus

Putting in the work even when it’s hard is the k

Putting in the work even when it’s hard is the key to success (yup, I’ve said that before)

It’s during challenging times that your determination and resilience are tested

Staying consistent helps develop good habits that will be essential for your personal growth and will help you achieve your goals

It’s often helpful to start small, set achievable goals, and gradually build on them to maintain consistency

Doing hard things on the days you don’t want to can be a true test of discipline. It’s on those days that your determination really shines, and you can make significant progress even when motivation is low

If you keep putting other things ahead of what will improve your health - you’ll never get to where you want to be, you’ll never feel good the way you should and you’ll be trying to figure out how to reach the same goals you wished for right now 10 years from now

So just start right now

SIMPLE

MFR VIRTUAL PROGRAM November we are back to Satur

MFR VIRTUAL PROGRAM

November we are back to Saturday workouts.
4 LIVE workouts a week (that save)
1 posted workout
1 yoga video
Links/tips/recipes.

More trainers, Saturday sweat sessions, barre style workout + full body blends 💪

And to come…. an MFR makeover in Jan 2024! 🔥

Bring it 👊

If you want to join for November ⬇️
$56.50 to myfitroomstudio@gmail.com

We will then add you to our private FB group.

#myfitroom #mfrvirtualprogram #mfr #mfrwellness #onlineworkouts #fullbodyworkout #barrestyle #workoutfromhome #sweatwithus #fitnesstrainers

Owning two fitness studios in our small town has b

Owning two fitness studios in our small town has been an incredible opportunity for us. Not only have we been able to pursue our passion for fitness, but we’ve also had the privilege of building a vibrant community of like-minded individuals who are committed to their health and well-being ✔️

Being featured on a LIBRO billboard was a big deal for us, as it not only brought attention to our studios but also strengthened the connection we share with our clients and the local community. It’s a reminder that our journey as fitness entrepreneurs is not just about running a business; it’s about fostering a supportive and empowering community that thrives on the connections we make every day.
We are beyond grateful for connection, community + opportunities 🙏
We are blessed to have an amazing team behind us; one that has grown overtime with knowledgeable, energetic and caring individuals.

#myfitroom #mfrwellness #mfrvirtualprogram #mfr #grateful #librobillboard #workhardplayhard #sucessmindset #fitnessentrepreneurs #communityfirst #lovewhatyoudo #smalltownbiz #healthmatters #movementismedicine

@adinalee17
@amysmeekensrmt
@carolynbristowe
@melanie.killens
@kim.mcconaghy
@cactusmoon.wellness

Thanks to @blueheron.farmstead @librocu for all of this.

🤍

RECAP Keeping bodies in motion ✔️ & catching

RECAP

Keeping bodies in motion ✔️ & catching these weekly moves 📸

This is how we maintain a healthy lifestyle.

#workhardplayhard #myfitroom #mfr #mfrwellness #mfrvirtualprogram #circuittraining #functionalfitness #bosuworkout #hiit #sweatandsculpt #bodyinmotion

What an epic time in the blue mountains at @sparta

What an epic time in the blue mountains at @spartanracecanada

It was cold, windy and muddy but we put our game faces on and went for it

Some did the sprint for the first time @lesley_gilchrist @nicolestewy90 @pako93davidson @melissa_vangorp1980 @em_chis 🙏🙏 they nailed it

@eringlenn17 @adinalee17 @morganhutton1 @bkroder27 went back for the super for a heck of a grind

Kudos to the peeps who go out to win these events. It takes a lot of determination, commitment and courage to attack workouts like these

Our purpose is always to support, encourage and just keep going when the going gets tough

We soaked up a bit of sunshine, walked the village grounds, ate a lot of good food and drank loads of good brew

It was a quick break from our usual grind…
A few sore muscles and the odd tears, but we did it…
TOGETHER

Thanks for the memories girls ❤️❤️
Until next time 🙏🙏🙏🙏

CARDIO day pre @spartanracecanada Incorporating

CARDIO day pre @spartanracecanada

Incorporating a cardio workout into your fitness routine on the day before a Spartan race can be highly beneficial. Cardiovascular exercises will help increase blood flow to your muscles, improve endurance & stamina while reducing muscle soreness.

Today I did 6 rounds of 100 skips (50 double unders) 10 ball slams (30lbs) and 1 minute of @bosu_fitness quick feet.

Ready for the challenge tomorrow 💪

#myfitroom #mfrwellness #mfrvirtualprogram #cardio #cardioworkout #hiit #bosucardio #bosuworkout #doubleunders #ballslams #highheartrate #endurancetraining #spartan

Taking an immune-boosting natural supplement like

Taking an immune-boosting natural supplement like Usana Booster C 600 can be a proactive way to maintain your health. Packed with vitamin C, this supplement can enhance your immune system's resilience, supporting your body’s natural immune response and maintaining overall health. Regular intake, combined with a balanced diet and healthy lifestyle, can contribute to a stronger immunity

Check out the ingredients through @askthescientists {link on stories}

#myfitroom #mfrvirtualprogram #mfrwellness #usanalifestyle @usana.canada @usanainc #immunebooster #immunity #vitaminc #protectyourself

Macros + mindful eating I’ve been focusing on

Macros + mindful eating

I’ve been focusing on macros for the past couple weeks and trying to be more mindful on what I’m consuming in a typical day - it’s always important to evaluate your nutrition ✔️

Playing around with fat, carb and protein ratios requires a little bit of effort but helps to keep you on track with nutrition goals. This is not in any means restricted eating🤚

As a person who eats healthy a lot of the time (so I think 😂) and exercises regularly, (quick + efficient) I wanted to see how my daily food choices were adding up

Do I eat enough food to maintain muscle mass?
Do I eat enough protein and carbs to feel satiated?
How much fat am I actually eating in a day🤔?
What should my actual caloric intake be?

The numbers generated are reflective on your fitness activity, age, gender, height and more ✔️

Tracking numbers doesn’t have to take a lot of time - and it doesn’t have to happen ALL the time. Doing a check in may just show you where you need to make little changes

You could be eating the correct amount of calories for your goals, but not necessarily eating the proper amounts of macros

Macro counting helps you understand where calories are coming from and how they affect your body

I haven’t been hitting my carb goals which is huge for energy. I’m a super busy human and on the go a lot. This has really been my focus for the past few weeks. I’ve been upping protein and watching fat consumption (good fat isn’t bad fat, it’s just easy to over consume because it’s found in all of my fav foods). I also want to ensure I’m never deficient on the amounts I’m eating because I want to maintain lots of muscle 💪

I use MyFitnessPal to track these numbers but there are many different apps for this

Remember - everyone has different goals. I want to keep muscle on my body and be strong. I don’t want to lack nutrients

Is it time for a check in?!

#myfitroom #mfrwellness #macros #mindfuleating #proteincarbsfats #balancedmeals