Airdrie Fitness

MYTH OR FACT If you don’t get enough sleep during the week, you can make it up on the weekend. . ... . . MYTH! This kind of oversleeping on the weekend can actually cause you to continue your sleep deficit. That’s because sleeping in on Saturday and Sunday mornings can make it harder for you to fall asleep on Sunday night. Which, in turn, sets you up for starting the week with less than optimal sleep! Most of us need about 7 hours of sleep at night, but only 27% of us actually get that much! You probably already know that not getting enough sleep is linked with health problems like a weaker immune system, high BP, and even an increased risk for diabetes. Plus, it can cause an increase in stress hormones. A better bet than playing catch-up on your sleep: try going to bed early enough during the week so that you get at least 7 hours of sleep. www.healthline.com/health/dr/sleep-deprivation/sleep-debt

HIGH-PROTEIN GRAB & GO SNACK Here’s a sweet way to sneak in some extra veggies. These energy bites are packed with deliciousness and nutrition without any cooking! Carrot Cake Energy Balls... (makes about 18) 1 cup (160 grams) chopped, pitted dates cup (40 grams) rolled oats (not instant) cup (30 grams) chopped walnuts cup (36 grams) of either flax or chia seeds 2 medium carrots, finely chopped 1 tsp vanilla extract 1 tbsp pumpkin pie spice teaspoon pink Himalayan salt Pinch of ground pepper OPTIONAL: 1-2 scoops vanilla protein powder Place the dates, oats, walnuts, and chia seeds in a food processor. Pulse until they are combined. Add the remaining ingredients and process until everything is chopped and the texture is almost smooth. Note: if you’re using the protein powder, you might need to add water to get the proper consistency just a couple of drops at a time! Create the balls by scooping out 1 tablespoon at a time, and rolling until a ball is formed. These will keep covered in an airtight container in the fridge for about a week, or in the freezer for 3-4 months. Yum!

Missing our annual Turkey Shred this year but you can try this 30-min workout at home. Happy Thanksgiving to all our members, past and present!

How many hours a day do you usually sit (in total) - I’m talking about working, driving, TV, etc.?

Happy Monday my beauties. Question for you.... Does working out at night mess up your sleep? Clients ask me this question all of the time. A: This is a tricky one. Here’s the answer: it depends. ... Getting regular exercise can cut stress and anxiety and make you feel tired, which can help improve sleep. But for some people, working out within a couple of hours of bedtime can make it hard to fall asleep. This can be caused by hormonal and body temperature fluctuations, especially if you work out intensely (like doing a hard cardio workout vs. light yoga). Figuring out the best time for your own workouts can take a little experimentation to see how your body responds. Everyone’s a little different! When is your favorite time of day to work out? REFERENCE: www.outsideonline.com//we/can-hard-workout-cause-insomnia/ www.mayoclinic.org//f/expert-answers/exercise/faq-20058462

The future is in your hands .... literally. All the choices you make today, affect your tomorrow. All you can hope for is that you do the best you can with each day that is gifted to you.

Join our free group for nutrition tips and bonuses HERE: http://mtr.cool/ccyfyukbur #FoodieFriday

Fundraiser for Airdrie Lioness Christmas Hamper Program 2019 #ThrowbackThursday

#WednesdayWorkout

Keeping the kids entertained at the gym #ThrowbackThursday

HOW DO YOU KNOW WHICH WEIGHT TO USE? If you've never used a machine before, start with the lightest weight, and increase the weights as your strength improves. As you increase the weights, never compromise your form. Using heavier weights too soon before your muscles can bear the load will always compromise your form. 80% of gym goers make this mistake. ... Progressively increasing the weight gives your body time to adapt to the load. Try this workout or bring your own workout - floor trainers on duty weekdays at 8 AM and 5:30 PM.

Join our free group for nutrition tips and bonuses HERE: http://mtr.cool/rmllxuwaai #FoodieFriday

We KNOW you love to workout, so we've made it even easier to fit your schedule. Here's how we limit the number of people inside our facility at a given time:... 1) . Doing this creates an environment for mutual respect. This includes wiping down equipment before & after use, wearing masks when exercising (optional), and limiting workouts to 1.5 hrs. 2) ( ) , so we know how to keep the numbers to 15 and under. So if you want to keep your training up and your immune system robust, ask us about our affordable Open Gym membership or Online Workouts... ...and yes it's Leg Day again (this time to failure). : , . ( ), .

WEEKEND WORKOUT Open Gym Hours: Mon-Fri 5am-11pm, Sat/Sun 8AM - 6PM Pro Tip: Do drop sets to achieve muscle failure... ***Drop Sets can optimize your training by recruiting the full spectrum of your muscle fibers. Continue the exercise starting with a higher weight and decreasing the weight until failure*** #buildingstrongerbodies #boostyourimmunesystem

ALL IN-PERSON GROUP SESSIONS CANCELLED But did you know you can still train with us online? We have 4 live workouts a day PLUS replays so you can still CRUSH your goals... AND did you know, we're a full gym facility with top-of-the-line strength & cardio equipment (machines) ... PLUS flex floors for your sensitive joints - the only place in Airdrie - so you can train on your own? We'll also post a 'machine' workout every morning for you to do any time during Open Gym hours for as long as these temporary covid measures are in place. Find out more: https://msgsndr.com/widget/form/4n2RnAvHdNvyGYAUDUqx Team Airdrie Fitness is always committed to you 100% whether in the gym or online!

Home Workout #WednesdayWorkout