Almonte Fitness Centre
500 Ottawa St K0A 1A0 Almonte, ON, Canada

Rest / Recovery Day today everyone! Use today to catch up on any missed workouts from the previous week or do some meal prep (high protein oatmeal and peanut butter cup recipe videos coming today) - or just get outside for a few hours in the fresh air and have some fun! Next Sunday we have a live Zumba class scheduled so you can dance your heart away with Val.... See you all tomorrow bright n early for morning cardio and our afternoon strength & conditioning workout. Or you can choose to participate in our live Interval class with Elsa Joy at 6 pm! To keep seeing this content make sure to DM us on how to join our private virtual fitness and nutrition coaching membership!

Workout of the Day 2021 01 02 If you’re a member and have converted to our virtual membership make sure to send us a join request to our private Facebook group above. If you’re not a member yet, but want to keep seeing this content make sure to sign up for our virtual coaching membership option by sending us a DM. Warm-up with 3 rounds of... -single arm plank hold 30 secs / side -side plank rotations 10 reps / side -windshield wipers 10 reps Strength and conditioning work 2 x 5 min AMRAP (as many reps as possible) 2 mins rest in between -20 reps alternating DB snatch -20 push-ups Let us know how it goes!

Wooohooo! Our Virtual Live and On-Demand Classes start this Monday, January 4th, 2021! Don't forget to send a join request to our private coaching group at the top of this page for ongoing access! Our class schedule is as follows: Mondays: AM - Cardio Workout of the Day... PM - Strength / Conditioning Workout of the Day 6:00 PM Facebook Live Strength Class (also recorded and available on-demand) Tuesdays: AM - Cardio Workout of the Day PM - Strength / Conditioning Workout of the Day 8:00 AM Facebook Live Interval Class (also recorded and available on-demand) 6:00 PM Live Zumba with Val (via zoom) Wednesdays: AM - Cardio Workout of the Day PM - Strength / Conditioning Workout of the Day 6:00 PM Facebook Live HIIT Class (also recorded and available on-demand) Thursdays: AM - Cardio Workout of the Day PM - Strength / Conditioning Workout of the Day 8:00 AM Facebook Live Strength Class (also recorded and available on-demand) Fridays: AM - Cardio Workout of the Day PM - Strength / Conditioning Workout of the Day 9:00 AM Facebook Live Interval Class (also recorded and available on-demand) Saturdays: AM - Cardio Workout of the Day PM - Strength / Conditioning Workout of the Day Sundays: 10:00 AM Live Zumba with Val (via zoom)

Workout of the Day - 2021 01 01 - Lower Body Strength 3-4 rounds of: 6-8 reps per side - Split Stance Romanian Deadlifts (RDL)... 30 sec per side - Single Leg Glute Bridge 10 reps - Goblet Tempo Squats @ 5-5-5-1 (5 secs down, 5 sec hold, 5 sec up) Plus 6 x 400m HIIT of your choice as described in the video below. Let us know how it goes!

This is what breakfast dreams are made of....especially when they’re high protein, low fat, and full of body fuelling nutrients.

Today’s cardio session...get ‘et done! Don’t forget to send a join request to our private virtual coaching group to continue to access your workouts and nutriton coaching!

It’s the time of year for New Years Resolutions again....and although we all have the best of intentions, our resolutions usually just fall by the wayside within a few weeks, if not days. Well, maybe this year can be different.... I personally was inspired to try something new this year by listening to the Mindset Mentor podcast by Rob Dial on How to Plan New Years Resolutions. He has a lot of really interesting points to ponder. I especially liked point #5 about materialist... things (listen at the 9 minute mark) and point #6 about personal development (listen at the 12:30 minute mark). The whole Podcast is only about 18 minutes long but so worth the listen - pop it in while you go for a walk or while driving and it won’t take away any extra time out of your day. I do a lot of personal development work and continuing education this way....maybe add it to your plan for the year, lol? If you do listen, I would love to see you share your plan or at least a part of the plan that you came up with. How are you going to change your life by the end of the year? Note: Podcast to Ponder 2021 01 01 - as shared in our private virtual coaching group....to keep receiving this content, send us a join request for ongoing access!

Look how much fun AFC elves Ali and Monty had @gilligalloubird yesterday! They’re getting a bit frisky we think?! But who wouldn’t when you’re in the company of such good looking birds?!? Posted @withregram @gilligalloubird Well, these two were caught on security cameras playing havoc all over the place here at the @gilligalloubird not sure what’s happening in a few of these shots, #naughtyelf especially in the nesting box? @michellevodrazka @almontefitnesscentre

The elves decided to get their body fat tested on the InBody machine last night. We just found them in the testing room now. I guess they had too many Santa cookies at the North Pole....leave your best caption for these photos below for your chance to be entered in our draw to win a 6-pack body composition assessment worth $339! #afcelfchallenge #almontefitnesscentre

We love it when we can help our clients reach their goals and watch them go through some pretty incredible transformations. Seeing such amazing physical (and especially mental) changes in our clients reminds us why we love coming to work and why we got into this field in the first place! It’s been a pleasure working with you @derek_matthew_robertson. You put your mind to what you wanted to achieve and followed through over the past two and a months. You continue to impress ...me more every day with your dedication and commitment. We’re so excited to to share Derek’s progress photos and results with you all soon! Posted @withregram @derek_matthew_robertson A huge thank you to @michellevodrazka my personal trainer and @almontefitnesscentre down 10 pounds and up in muscle everywhere. Thank you will keep going strong!

COVID-19 has been hard! It’s hard to be a frontline worker, it’s hard to be stuck working from home, it’s hard being out of work, it’s hard being a stay at home... parent and having to make tough decisions. Everyone is missing their friends and family. @derek_matthew_robertson and I still feel grateful that we’ve been able to work through this pandemic, and we have been thinking a lot about those who have maybe experienced financial loss and for those local businesses we all cherish so much who may be struggling right now. Because of this, we’ve decided that twice a month until Christmas we are going to donate a gift to someone deserving, all while supporting our community and local businesses that are important to us. So here we go! The first one is a biggie! We are so excited to have been able to team up with someone who has become such an important person in our lives! @michellevodrazka is not only both of our trainers, but she is the owner of the the most amazing gym @almontefitnesscentre Michelle is the definition of strength and resilience, and she has truly changed us for the better! Joining Michelle at the Almonte Fitness Centre has been life changing for our health, both physically and mentally and we want to share that! So if you yourself, or someone you know could benefit from this amazing gift, please private msg me with a short description of who and why, and Derek and I will gift this to a deserving individual. This gift comes with two of Michelle’s amazing best selling cookbooks and a 3 month membership to the Almonte Fitness Centre, which values alone at over $200! The three of us can’t wait to share this special gift! Please feel free to share as this is community wide!!!!

It's time to share your love for our small town gym! We would be honoured to be your choice for best fitness centre in the Ottawa Valley! This is also your chance to nominate your favourite AFC trainer or coach and show them how much they have helped you in your journey. Thank you! https://www.insideottawavalley.com//subcatego/fitness-club

Our naughty elves showed up at the gym and then went on an evening excursion on their first night!!! The security camera at LG Lee and Sons caught them playing with all the cool stuff they have on display. Looks like they were doing some recon for Santa for that person that has everything! We told them they have to be back home at AFC by tomorrow morning but in the meantime - why not go visit them there?!?!? Post a pic with our elves Ali and Monte and tag us with #almontefitnesscentre and #afcelfchallenge for a chance to win the grand prize! A 6 pack of body composition assessments on our new InBody machine to be drawn on December 27h!

To all of you who were a part of this incredibly gesture, thank you from the bottom of my heart. It meant a lot to me and I may have shed a few as I was totally surprised and feel so lucky to be a part of the awesome team we have at AFC, to be surrounded by our incredible clients, and to be a part of this community ! Aaaand we have a few surprises for all of you soon so stay tuned for a big month! -Michelle

I had a few requests for this so here it is - a quick peek look into this mornings meal prep. If you guys enjoy this I can do more, just let me know!

Perfect bodybuilding breakfast! Low calorie, low fat, high protein and a good amount of carbs. Plus so delicious! Protein pancakes with Greek nonfat vanilla yogurt, toasted almonds and a drizzle of maple syrup. Such a great way to start Thanksgiving day. Quickie ingredients and instructions below and full recipe on our blog later today! Protein pancakes Ingredients:... 2 tbsp peanut butter 2 whole eggs 1 Scoop vegan vanilla protein powder 1 cup quick oats 2 bananas, mashed 1 cup egg whites Cinnamon to taste (I like lots) Pinch of sea salt Toppings: Greek nonfat vanilla yogurt, slivered toasted almonds, real maple syrup Instructions: Mix together first 8 ingredients in a bowl and use 1/2 cup batter to make each pancake. Top with Greek yogurt, toasted slivered almonds and real maple syrup.

A live look into

We watching families get fit together and seeing mom be a great role model! Thanks for the great pics @shecat00 Posted @withregram @shecat00 Families that train together thrive together ! Thank you @thrive.performance for making Johnathan’s first trip to the gym so positive and memorable #fitforlife #almontefitnesscentre

Even Monty got a workout in today. She is practicing the art of parkour and burning off some calories before a big Thanksgiving dinner! Get outdoors for some fresh air, sunshine, and movement then eat up y’all Happy Thanksgiving everyone!

It’s on baby! Just let us know you’re in below. You can choose to give up alcohol or nicotine or both. The challenge starts....NOW. Use hashtag #afcsoberoctober and #afcmonthlychallenge

It’s GO time! Black Friday deals start now and won’t last long! 2020 sucked so treat yourself (or someone you love) to something that will make you feel great for a change! Swipe right to view all of our specials. Please note there are no rain checks, no price adjustments and no price matching. Package pricing only valid for paid in full memberships and packages purchased between Friday, November 27 to Tuesday, December 1st 2020. Certain terms and conditions apply.

We’re excited to announce its official. Our Black Friday deals are almost here! Tune in tomorrow for more details!

Impressive! Who else other than @l.i.s.a.m.c.d completed the #afcpushupchallenge during #suicidepreventionmonth to show we support each other and show that #youarenotalone? Also to be entered into our prize draw of course! Bob Volks Louise Beckinsale Lindsay Joy Justin Scott? Anyone? #bueller #bueller #bueller P.S. Our next challenge starts tomorrow and we’re not sure if it’s better or worse than the push-up challenge

We are restocked!! We have a new selection of protein powder, two delicious flavours of pre-train, and a wide variety of BCAAs! Vegan options available as well. Come check it out 10% off for the rest of November!!

I am so excited to share that my third cookbook ‘The Bodybuilding Meal Prep Cookbook’ with plans for fat loss, muscle gain and maintenance, just cracked the top 25 best-sellers on amazon.com in the Weight Training category! It’s #24 and rising! Thank you all so so much for your incredible support!

Do you want fitness classes to start up again at AFC (under proper safety and social distancing protocols) ? We want to know what you think! Please take our fitness class survey titled "Group Fitness Classes". Your feedback is important! https://www.surveymonkey.com/r/LBVKGG7

We continue to be so impressed by the strength and perseverance of our clients who are determined to reach their goals and get stronger and fitter despite having faced some serious health challenges. Here is Will Barber showing up and doing the work with trainer Jesse Campbell at #almontefitnesscentre. See additional videos on our Instagram page. Will had heart surgery less than 9 months ago and look at him go! His mom Dagne is such a great supporter too.

Amazing transformation @tracytrejbal we are so happy our gym was able to play a part in it :) #almontefitnesscentre #almonte #bodytransformation #bodybuilding #bodygoals #weightloss #muscle #fitgoals #strongwomen #bodypositivity Posted @withregram @tracytrejbal I’ve never been one to post a photo like this - but I feel a little proud after losing 37 pounds this past year #positivechange#healthymindset#stilleatcakedaily