Alyssa Rab Wellness
4205 53 Ave T0B 3S0 Provost, AB, Canada

Built for Mom’s, by a Mom Join me in a 4 week program designed for Mom’s looking to create sustainable healthy fitness habits in their pre or post natal journey! Over 4 weeks we will focus on the following foundations: ... Strength Endurance Mobility Nutrition Goal Setting/ Lifestyle Adaptations Price: $80 + GST Price includes: 1x in person Group Training + Online Mentoring + Gym Membership, including Gym or Home Program + Nutritional Support Open to anyone who is pregnant, or working through their postnatal journey! Classes Monday’s 10:15-11am at Edgy Fit in CPP; TENTATIVELY STARTING IN NOVEMBER Spots are limited! Can’t make the day/time work? No problem! Reach out to me to discuss online training options for this program. #athletictherapy #fitness #rehabilitation #ARWellness #therapy #exercisetherapy #nutritioncoach #personaltraining #strength #injuryprevention #athletictraining #cuppingtherapy #pain #sportstherapy #movebetter #feelbetter #livebetter #builtformomsbyamom #pregnant #prenataltraining #postnataltraining #girlsgonestrong #builtformoms #momstraining

If you’re ready to make your fitness a priority, I’m so excited for you. But it’s also okay not to be ready to make a change just yet Your fitness journey has to be something you’re ready for; more specifically it has to be something that you want really bad and in your top priority. And it’s okay if that isn’t your top priority right now! Results and goals in the fitness world are accomplished when we see fitness as one of our top priorities. If it isn’t something you’...re ready to have at the top of your list, then focus on the things that are! That’s where we can put 100% of our effort in and feel awesome about it. Don’t get me wrong, physical activity is very important for your health. Hopefully you are finding a way to incorporate some activity into your life that you enjoy. But to be following a strict workout and diet routine when you’re not ready? Not worth it. You’ll end up hating it and very likely not building up sustainable habits. Give yourself some grace. Do what’s right for you at the right timefor YOU! And if now is that time, I’m here for you just a message away Happy Tuesday everyone! Waitis it Tuesday!?! I think so

Hello everyone!!!!! Yes I am still here Our little one arrived May 10th and we could not be happier I’m super excited to share this photo with you, we love our little man Carter so dang much I was hoping to be back into things a lot earlier than this. But we all know how that goes once babies enter the picture; and I am totally okay with that. We had a bit of a bump in the road with an emergency surgery at 3 weeks, but totally on track now and things are going very we...ll. Thank you all so much for the space to figure out our routine and get settled as a family. And I also want to thank you all for the gifts and well wishes; we are so extremely blessed With Fall fast approaching, I am excited to share my plans with you all. More details will roll out as I get myself organized, but a few things to look forward to: 1. Small group training 2. Pre and Postnatal Training/Programs 3. Core Camp Challenges/Classes 4. Strength For Longevity and Cardio Classes And much more! Missed you guys! Just thought I’d check in to see how everyone is doing #athletictherapy #fitness #rehabilitation #ARWellness #therapy #exercisetherapy #nutritioncoach #personaltraining #strength #injuryprevention #athletictraining #cuppingtherapy #pain #sportstherapy #movebetter #feelbetter #livebetter #circuittraining

My presence is needed elsewhere. As we transition into the roll of parents, my activity on social media will decrease. You might hear less from me for a while but I’m definitely still here! Thank you for following along and all your support it means the world to me! ... I also want to thank you in advance for your patience and understanding; messages and requests won’t be answered as quickly and I’ll be taking time for me and my family. Take care everyone! I’ll see you soon : Dirk Brouwer Photography

Morning! Just Willy and I here checking in on this Monday morning We wanted to let you know that if you’re feeling overwhelmed, you got this, and that we will be posting a couple videos this week with content to add into your routine! Wednesday January 13: Upper Body Stretch ... Friday January 15: Stay at Home Shoulder Workout See you all Wednesday! Remember 2021 is all about taking things slow and focussing on the day by day simple tasks we know we can accomplish. Let’s not over-fill our plate before we even know what we are getting into

Thank you to everyone who has been reaching out to book therapy appointments with me. Unfortunately at this time the restrictions have not been lifted and I am unable to see my clients in person for at least another couple of weeks. I will keep you guys posted on any changes or exemptions that may come my way; I promise I will do my absolute best to serve you in person as soon as possible! ... Thank you all for your continued support, and your understanding. It means so much to me

Happy New Year Looking forward to serving you in 2021

My therapy and rehabilitation work during pregnancy; I’m just doing everything I can to try and get the best possible outcome I can in the labour, birth, and recovery process Everyone is different, and every pregnancy is different. Some mommas have reached out to ask what I am doing and so I am sharing with you; but remember what works for me might not work for you! Here is my list of therapy and rehabilitation things I am doing to try and prepare my body for whats to com...e: 1. Workout everyday. Right now I follow a pregnancy app and then add a few things that I know are important. 2. Rehab exercises everyday; if you refer to the last two videos I posted, I do all those exercises and then a few added here and there as I feel things shift in my body. 3. Stretching, foam rolling, and trigger release everyday. Trigger release changes daily based on what I notice is causing an imbalance. These are specific to how I’m feeling and also what my therapy team advises. 4. Massage, Acupuncture, Chiro, Physio 1-2 times per month. Based on what happens in these appointments, my exercises and rehab work will adjust. Usually all these appointments happen every 3-4 weeks. Need therapists recommendations? DM ME!!! 5. FST!!!! I’ve had a few stretches with Kari Edgy Fit Health & Fitness Center so far and have another booked this month. I will post a video of her work after I see her January 21st 6. I do extra breathing work at night in bed, and focus on lots of hydration and healthy eating to compliment the above points (definitely didn’t skip out on all the Christmas snacks though I won’t even lie and I will continue to clean up all the treats still laying around...) If you have any questions about specific points please DM me I am happy to help. Remember, this is what is helping me and working for me so far but that doesn’t mean it’s necessarily right for you. You do what you need to for your body! Happy Wednesday

CORE/PELVIC STRENGTHENING EXERCISES FOR PREGNANCY! The recently requested post that I was struggling to know how to put together because this is only my first pregnancy...but super happy to try and help! Disclaimer: please pretty please listen to the first video carefully. I highlight some very important points for this post.... 1. I am NOT a doctor and you must consult one before you go ahead with these exercises. 2. I am also not a Physical Therapist, but I recommend seeing one, in particular one that is a pelvic floor health specialist. 3. This is my first pregnancy...so far things are good?? But I won’t know if all this prep work helps until I actually experience labour and delivery for my first time. I’m just doing what I can to give myself a good chance to have a safe and effective delivery as all moms try to do. 4. I do have training in Pre and Post Natal exercises and an extensive anatomy/therapy background and this has helped me a lot. Still consult above professionals first who are much more educated than myself! 5. Follow the video clues CLOSELY! The following exercises are what you see in this post: 1. Breathing; most important! This helps even out pressure in abdominal area and supports safe movement. Prevents things like Coning!!! 2. Pelvic tuck on ball; second trimester and on this is safer as lying on back not recommended. Do 3 sets of 10. 3. Seated hip flexion; Do 3 sets of 10/10. 4. Elevated bridge; can add band or weight, also can do on a more stable surface such as a couch or chair. Do 3 sets of 10. 5. Bird Dog; follow cues carefully, pelvic tuck position and breathing extremely important to prevent coning. Can also eliminate arm movements if too challenging. Do 3 sets of 10/10. Note: these exercises are great before your pregnant. Everyone should have good core strength! After pregnancy please be sure to check with both doctor and therapist who have full assessed you, but these are also awesome recovery exercises. Stay tuned for a second post with more exercises, as well as info on my rehab/prehab work and therapy during my pregnancy so far which some of you have been curious about. I will definitely share! The routine also consists of some FST with Kari at Edgy Fit Health & Fitness Center. Thanks for requesting content, this helps a ton with knowing what is interesting to you! Focus on that lower core activation and BREATHE!!

The beginning of a New Year is usually full of goal setting tactics and big ideas for the year ahead! But 2021 has so much uncertainty ahead. My only advice to you is take it slow, and one day at a time. Instead of large long term goals, I’ve set small short term goals I know I can accomplish even in the middle of the pandemic. For example, I know I need to work on a nursery, so I have set small task goals each week to help me reach the big goal of completing the nursery in... the next couple months. I know I cannot make any financial goals for my business that involve reaching a certain target because there are too many obstacles that could influence the outcome of that until these vaccines for COVID-19 get rolling. So instead my financial goals will shift to a major focus on saving, and appropriately budgeting each week in order to make sure we are on track. Nothing huge, just basic budgeting and focussing on the things we can control. Slow down. There are lots of unknowns and it’s okay to feel overwhelmed trying to look ahead to a future when we have no idea what this year brings. You are not alone here. Let’s take it one day at a time, small goals and tasks at a time. Give yourself a much needed mental break. Happy New Year everyone! A year where uncertainty can lead us to a lot of potential we didn’t even know we had, just by keeping it simple

Merry Christmas from AR Wellness!! I hope you have a great holiday season

GLUTE BURN HOME WORKOUT!! Time to put those glutes to work! If you don’t have weights you can up the burn by wearing a full backpack. Bands are optional but are great way to increase the intensity of this workout! Warm up:... 1. 1 Minute Jog on Spot 2. 1 Minute Fast Jog on Spot 3. 1 Minute Squats 4. 1 Minute Lunges 5. 1 Minute Sprint on Spot 6. Dynamic Stretch Hamstrings, Glutes, Quads, Hip Rotators (10-15 each) Workout: 3-4 rounds of: 1. 1 Minute Banded/Weighted Squat 2. 1 Minute Curtsy Lunge 3. 1 Minute Standing Abduction 4. 45 Second Jump Squat 5. 30 Second Break 3-4 rounds of: 1. 1 Minute Banded Clamshell R 2. 1 Minute Banded Hydrant R 3. 1 Minute Kickback R 4. 1 Minute Banded Clamshell L 5. 1 Minute Banded Hydrant L 6. 1 Minute Kickback L 7. 30 Second Break 1 Round Burnout: 1. 1 Minute Squat to Lunge 2. 1 Minute Lunge Pulse L 3. 1 Minute Lunge Pulse R 4. 1 Minute Squat Pulse Cool down with a full body stretch! Not sure what to stretch? Refer back to my post Friday where I go through an entire stretching routine! Note: remember weights are optional. Household objects work great. If you aren’t ready for weights do the entire workout without! Bands are also optional, but extremely beneficial! I highly recommend having one kicking around for workouts. Let’s get this day rolling! Have a great workout!

So many people remind us to do it, we know we need to, but we rarely follow through... You Time is a necessity. And the only way to ensure that it happens is to make it a priority. What is You Time? It’s basically anything you need it to be, as long as it’s time that’s set aside for your wellness; it has to be something that rejuvenates or improves you. Something that supports your well-being. ... Examples include praying, reading, stretching, walking, listening to music, colouring, building, baking...the list is endless. Do something that fulfills you and makes you happy. It’s important. Why do we need it? Because honestly we can only handle so much. We can only take so much stress, so much rushing, so much drama, so much media, so much work. If we don’t take time to slow down and do something fulfilling for ourselves, it’s only a matter of time until we spiral or burnout. Let’s stay ahead of the game. Tips: 1. Schedule in the You Time. If it’s in your schedule, don’t ditch yourself. 2. Do something in this time that makes you happy, not because it makes someone else happy. 3. Plan the activity you’re going to do. Write it down. When you’re having a garbage day it’s nice to look ahead and see you scheduled in some puzzle time. 4. Relax. Give yourself a break; you should not feel guilty for taking You Time because honestly people will like you better if you’re in a better state of mind when you have to interact with them. You’re doing it for yourself but in turn it makes your relationships better too. This week we are ahead of the game. Take time for yourself; you have more than earned it

Now officially booking therapy into December! Message me to get your appointments scheduled. If you aren’t already on my schedule and need in, you can either contact me for the booking link, or find it on my website! Current clients make sure to get those exercises in before you see me! This will make the next session that much easier for both of us

Monday hitting you hard today like Willy here? Could be all those treats we couldn’t stop eating this weekend but man was it worth it! So delicious and sooo fun! Let’s try and help ourselves out these next few days. Here’s a few tips to get us back on track and feeling better: ... 1. WATER!!!! Drink extra water everyday. If you normally get 3 water bottles in, aim for 4! 2. Sleep. Get to bed early if you can, even if it’s only 10-15 minutes early. 3. Move a little everyday. Go for walks, bikes, lift some weights, stretch, etc. Do something for your body. Make sure to schedule it in so it doesn’t get skipped! 4. Cut back on that candy, or cut it all out. You had your fun, but your body is craving some good food now! Fuel it with fruits, veggies, and those healthy carbs that give you energy to get through your daily activities. 5. Be patient! After a big weekend it takes some days to get on track. This is why we don’t do big weekends all the time. You might still be dragging by Thursday or Friday this week. So be patient with the process and focus on what your body needs. You know why you aren’t feeling 100% today, and a few changes will help you get back on track soon! I hope you had a great weekend! No regrets, it’s so fun to enjoy the treats and participate. Don’t forget the Big Picture; in a years time, this one weekend isn’t going to have mattered. Happy Monday!

HAPPY HALLOWEEN WEEKEND Whoop whoop! Halloween is finally on a weekend! I love Halloween mostly because of the treats not gonna lie soooo good! I’m here to remind you it’s okay to enjoy those treats, and it’s not going to set you backwards. Everything in moderation, obviously a whole box of 50 mini chocolates is maybe not the best choice (mostly speaking to myself here); but don’t be too hard on yourself if you let loose a little! ... I’m going to remind you again of the BIG PICTURE! This one weekend out of the entire year is not going to be your downfall. If you fall off track and don’t get back until Monday, it happens. If there’s anything that this pandemic has taught us, it’s to enjoy things while we can and not take anything for granted! Enjoy the treats. Breathe. It’s going to be okay! Enjoy your weekend, and let’s not forget our goals are long term goals; one day or weekend doesn’t shatter this. Have a spook-tacular weekend!

Although it’s maybe not as beautiful outside as it was in this photo, but for October, it’s pretty dang lovely these days I’ve been emphasizing this a lot lately, but working out doesn’t have to be long and taxing everyday! It can be as simple as just getting outside and breathing in that fresh fall air Jumping in head first trying to fit so many things in your day and life is a recipe for disaster. We do need to make time for movement because as I’ve mentioned previou...sly, it’s great for our mental and physical health. It should for sure be made a priority! But the extreme of this is trying to do a two hour workout and get to the gym everyday if your life doesn’t allow this. That’s when you get drained and run down. If you’re trying to get into a routine, remember there’s nothing wrong with keeping it simple until you get a rhythm. Go for a walk or jog, bike, take advantage of the great weather we’ve been having. Just get used to movement. This then gives you a foundation to build off of, and a new routine that fits well into your lifestyle! Go easy on yourself in your first steps in your new routine! It takes patience and planning, but it’s worth it, I promise! I challenge you to get outside this week and enjoy the last of the beautiful weather have a lovely Wednesday!

Today I’m reminded to be so grateful for my health, my family, my friends, and the community I am a part of! We have been given such a gift living the lives we do, and I don’t want to waste a single second of it! So bring it on Monday What’s on your to do list today? If it’s like mine it’s a mile long and that’s okay because we got this ... Happy Monday

Injured and not sure what to do to get back on track? Kari and I have you covered! We have started a collaboration of therapy where we combine our knowledge and experience to get you moving better and back on track to reach your fitness goals safely! In this collective effort, I start the initial session with a full assessment and interview in order to determine best forms of practice. From there both Kari and I perform hands on therapy, and then provide you with rehabilita...tion resources to take home so we can get ahead on your recovery process! We also provide you with a workout program once you are ready that works within your restrictions safely; the goal here is to get you moving and back on track to reaching your personal fitness goals It’s the whole package that you’ve been waiting for, and didn’t think existed Contact Kari or I for more information! Testimonials from current collaboration clients on the way

New Workout Coming Wednesday If you have a busy week ahead and are looking for some quick and quality movement, look for my new workout I will be posting on Wednesday! Have a great Monday everyone!

Quick Core Workout for the crazy busy day ahead! As I said in my last post, life is always going to be busy. So today I am coming at you with a quick workout to squeeze in whenever you have a chance today. Warm-up: light cardio 5 minutes, and 5 minutes of light stretching.... Perform 3 to 5 rounds of the following circuit: 1. 45 seconds per direction Exercise Ball Circles 2. 45 seconds Seated Twists 3. 45 seconds per side Side Hip Raise 4. 45 seconds Ball Pass 5. 45 seconds 2x knee in, elbow to high plank NOTE: if you have more time add more rounds! Make sure you finish with a nice long cool down stretch! Let’s take time for movement today, and a little bit each day for the rest of the week. It doesn’t have to be extremely long, just intentional and get your heart rate pumping Have a great day

I would like to wish you and your family a Happy Thanksgiving! I hope you have a restful long weekend!

Does your workout routine get neglected because you’re too busy? A few people have pointed out to me recently how they are busy and overwhelmed and just don’t have time to workout. Here’s the harsh reality of these comments: You’re ALWAYS going to be too busy for workouts. Life is busy, time is flying and we have more on our plates than ever. One of the first things people tend to cut out is workouts. Unfortunately as we age, those workouts we neglect are more important th...an you know. It’s not about spending hours in a gym, it’s about movement, and supporting your body physically so that your everyday tasks are doable (both mentally and physically). If you’re stuck in a rut it’s okay, I have definitely been there but here’s a few ways I get out of my workout skipping rut: 1. Schedule movement in every day. Get up a few minutes earlier if you have to and do not miss that scheduled time unless it’s an emergency. 2. Try exercising first thing in the morning. Do it before your reading or meditating or whatever routine you follow. Workout, then do what you need to do to prep for your day. It feels good, and honestly usually the end of the day if you’ve been busy is nice to just relax. 3. Make a plan. Write down what you want to do everyday for movement so that when you get to it it’s efficient and you’re ready 4. Movement can be as short as 15 minutes if that’s all you have that day! Just as long as it’s productive and quality. 5. Ask for help! Reach out for a motivation buddy. Or get a professional to help you get back into a routine and build you a program specific to your needs! Let’s get out of this rut!

What a week so far!!! I have a list of reminders for my therapy clients to finish this week strong: 1. Drink lots of water everyday; keep ahead on the hydration ... 2. Do your exercises!! Super important so that when I see you next, we can take the next steps! 3. If something hurts or has changed, stop, slow down, and wait for your next appointment instead of pushing through! Therapy is all about the process and team work. It takes time, patience, perseverance, and cooperation between you and your therapist all the way! It’s a process worth working through in the long run

Are you really listening to your body? There’s cues your body gives you when you need to take a break. And it’s extremely important that you listen to these cues! Monday I was sore, super fatigued and my knee was tender when I tried to increase my weight on my squats. I decided I couldn’t ignore these important signs; instead I lowered the weight, slowed things down and took more breaks. I still got my movement in for the day, but I didn’t leave the gym more drained than wh...en I arrived. Some days I take the day off completely and go for a walk instead. When your body is stressed, a hard workout is just added stress. The result is not progress; and often it can be the exact opposite. When these signs are present, it’s important not to ignore them. Embrace, adjust, and don’t overthink it. Taking a break and adjusting your program is not going to set you back. If anything, pushing through will! Listen to your body this week! You will thank me later

How amazing would it be if someone could stretch you like this after a hard workout? Kari and I have teamed up to create the ideal training package. It includes a program that is completely tailored to your needs and restrictions based on our assessments during therapy sessions with you. This package includes: ... 1. The option for 3,4 or 6 combined FST and Cupping therapy sessions tailored to your needs 2. Personal Training Program also tailored to your needs based on our findings in therapy 3. FREE GYM MEMBERSHIP!!! 4. Mobility and Rehab program to aid your strength training and assist with recovery Contact Kari or I for more information! Edgy Fit Health & Fitness Center See more