Balance Fitness: Health and Wellness Centre
100 Main Street Suite 2025 B2X 1R5 Dartmouth, NS, Canada

RUNNING ANOTHER ROUND OF THE 5- DAY DETOX!!! FIRST COME FIRST SERVE. We have $300 more to get for the kids at John McNeil Elementary School, and I AM ON A MISSI...ON to make sure these kids get new gym equipment by the time the doors re-open!! YOU GET 5 DAY GUIDED DETOX NUTRITION 5 DAY GUIDED VIDEO WORKOUTS 5 DAY ACCESS TO MY PERSONAL TRAINING APP STEP BY STEP ACCOUNTABILITY ***I preach making a lifestyle change, know that this is a QUICK way to loose 5-10lbs, BUT you need to put in the work during, and after to make it stick!!*** Message me or comment below to claim your spot. BY DONATION ONLY! ALL PROCEEDS GO TO THE KIDS AT JOHN MCNEIL ELEMENTARY The principal, and counselor have expressed how new gym equipment will GREATLY impact the mental and physical health of these children. LET'S GIVE THEM ANOTHER CHRISTMAS!

LAST CALL!!! 3 SPACES AVAIL! Hey!... I'm Jade, I'll be your coach! 2020 took a lot away from you, it was devastating year for so many. BUT 2020 made you realize what was important. YOU My gym has closed, but my passion will NEVER END! As your coach I am making you a promise to put MORE effort, MORE energy, more POWER into your journey. LAST CALL for my Jan 4th Transformation Challenge! Complete with... 6 week custom nutrition program 6 week custom workout program complete with pdf and videos 6 week access to my personal training app, which sends all workout videos to your phone 6 weeks of accountability through the personal training app 6 week life coaching handbook 6 weeks of community support Facebook group access where I will be doing live life coaching videos recipe book workout and nutrition handbooks. Visit honestunicorns.com Fill out your custom program quiz Purchase 1 custom workout program, and 1 custom nutrition program Then I will send you the rest! 2021 DOES NOT have to be a repeat. In 2021 YOU WILL NOT waste time In 2021 YOU WILL prevail.

Hey Fit Fam , Effective 9pm tonight, Tuesday Nov 25th, we will be closing the gym for two weeks as mandated by the Provincial Gov’t . We are placing holds on everyone’s accounts for this time and will monitor things moving forward . ... We thank you for your patience and continued support . We hope to see you all in two weeks . Stay safe and well! Team Balance Fitness

Balance Fitness will be taking extra precautions and closing as of 9pm tonight due to the mandated Government shut down for the next 2 weeks.

Workouts Of The Week are up and ready for you to conquer! We've got one posted in the Circuit Space by the offices, and one front and centre of the Weight Room!! Give them a try and let us know how it goes!!... Stay Strong Stay Focused

STAFF SHOUT OUT Eileen has been a member of Balance Fitness for two years and a part of our Reception team for a year . You can see her at the front desk three times a week, every morning in Group Fitness at 6 am or private training with Neal . She can be found mopping to Heavy Metal in the main class space on her night shifts before closing. She has recently retired and we’re happy to have her here more! Thank you Eileen for all you do ... Favorite Group Session: 6 am Bootcamps! Favorite Food: I don’t like Nutella or eggplant. Too many favourites to name one! 1 Truth about you: My facial expressions reveals what I am thinking, not good at lying Favorite Thing about Balance Fitness: No judgment everyone is encouraging How has Balance Fitness impacted your life? Gave me the tools to loose weight, become stronger, more confident

Want to win some AND get fit? 50/50 Challenge starts Sept 28th and the BEST overall Transformation and attendance take 50% of the POT! ONLY $27 to enter! ... Must have a Balance Fitness Membership to join! No membership???? NO PROBLEM! 30 Days of.... Open gym $45 + taxes Group Fitness Sessions $127 + taxes PT + Group Fitness $337 + taxes YOU CHOOSE!!! Email [email protected] to get more info or to join!

Wondering what to eat after your workout Refueling your body post-workout with the right types of foods aids in muscle repair and growth and can help to replace any energy that was lost during your workout. You should look to refuel your body no later than 45 to 90 minutes after your workout.... Higher carbohydrate meals are most beneficial after endurance activities such as running or cycling lasting more than an hour. Following strength training, it’s important to consume protein in combination with moderate carbohydrate. You also shouldn’t shy away from including healthy fats for vitamin absorption . When choosing foods to eat after your workout, look for foods that are easily digested to speed up nutrient absorption. You should also lean toward whole foods that are packed with other micronutrients. See the pic below for a few great options What’s your favourite post workout meal/ snack

TRANSFORMATION TUESDAY/MEMBER SHOUT OUT Benna first came to Balance in June and signed up for 3 months of PT with the goal of shedding pounds and feeling more healthy. To date she has lost 24lbs, 23inches and 2% BF and as her personal trainer I couldnt be more proud Benna has a long term goal which shes worked towards consistently. She comes to every session motivated and stays on track with the healthy habits weve put in place for her when shes not training.... Not only is she seeing results physically but shes discovered so many more non scale victories by staying on track with her nutrition and introducing healthy habits into her life. She signed up for 6 more months to stay accountable and crush those goals and I look forward to being a part of her fitness journey. Way to go Benna ! Looking for accountability and a change towards a healthier you ? Check out our personal training packages and contact us for a free health and wellness consultation today! https://balance-fitness.ca/personal-training/

It’s Thumbs Up Thursday Tell us one thing that makes you proud Today my PT client Rachel Ebsary makes me proudShe’s been working hard and being dedicated to her nutrition and is down 5.4 lbs and 9.25 inches in a month Way to go Rachel

Ive seen a lot of people complain, day in day out, about how bad things are but they still sit there waiting for a miracle to happen Its like sitting on a broken chair, complaining about it being broken. Obviously, soon enough, youll fall flat on the ground. Why wait till things are very bad before you make a change Why wait till the last minute Why not get up from that broken chair and find yourself a better one... How often have you or your friends complained about the job you are inHave you then kept on working at the same job A lot of people would like to quit smokingMore would probably like to lose some weight Some words of wisdom do not need to fill volumes for us to understand them. This is a simple statement of fact. IF YOU DONT LIKE IT, CHANGE IT Start planning today how you will find a new job. Look up local gyms or contact a nutritionist about becoming healthier and losing some weight. You are not rooted to your habits, your job or anything else in your life. You can move across country or across the world to make changes happen. Moving requires us to face our fears, and to believe that it will get better. If you change, everything will change with you What is something youd like to change in your lifeWhat are you going to do today to change it

Fall is upon us ! This means that many of us are starting to think about how we can keep our health in check during the months where pumpkin spice lattes, leftover Halloween candy, freshly baked pies, bottles of vino, and grandmas stuffing tempt us. So what does this mean for you? ... It means that now is the best time to start a cleanse so that you can give your body a healthy jumpstart Try our 5 Day Cleanse for ONLY $39 plus taxes! 5 Day nutrition program based on 17 different WHOLE foods and spices Pick and choose the foods you enjoy! Lifetime Private Facebook Support Group Nutrition Q and A's Nutrition lessons so you can learn about food. Click below if you want in on this! https://balance-fitness.ca/online-shop/ Are you ready to jumpstart your body

The foods we have now, even the natural, healthy ones, do contain nutrition, but theyre severely deficient in nutrients as compared to their ancestors. Try adding the following 3supplements into your diet to get great results always check with your doctor to make sure they wont interact with any current medications you may be taking OMEGA 3... Omega-3 fatty acids are incredibly important They have many powerful health benefits for your body and brain Fish oil is a rich source of omega-3 fatty acids. Our bodies can produce all kinds of fatty acids except for two Omega 3 and Omega 6. You need to get these from your diet, AKA food or supplements. You can eat fatty fish twice a week, but if you cant, then have the supplements. Theyre also a cheaper and easier to get into your diet, unless you have free-flowing access to fish. ASHWAGANDHA Ashwagandha is an adaptogen meaning it makes it easier for your body to handle stress, both physical and mental. Do NOT blindly pop Ashwagandha if youre on other medication, especially if you take medication that alters your brain chemistry like benzodiazepines. GREEN TEA The Chinese have long known about the medicinal benefits of green tea, from lowering cholesterol and encouraging weight loss to fighting disease and aiding those suffering from a number of ailments Check out the pics below for the amazing benefits of all three supplements Whats a supplement you take and would recommend

BRAND NEW CHALLENGE Win 50% of the CASH pot for the Best Overall Transformation AND attendance! 50/50 Challenge includes...... Choice of Meal Plan (Keto, Hormone Balancing, Back Load and Front Load Carb) Before/After Photos Initial and end Weight and Body Fat Reading Starts Sept 28th ends Oct 26th Weigh ins Sept 24th-25th Weigh outs Oct 26th The Rules.... 12 workouts at Balance Fitness within 30 days Before and After Photo, Weight and Fat % Reading May not be apart of any other challenge to be eligible to win the prize! Must have a valid membership to enter ***dont have a membership ? Email [email protected] to see how you can enter too! Must be ok with using your Progress photos for future advertising! If you want in TYPE YES below *No refunds once payment is taken!! ARE YOU READY!!!!

Healthy eating doesnt have to be difficult or expensive Processed foods that are high in protein, saturated fat, added sugars, and sodium are actually more expensive than vegetables, fruit, and whole grains. Thus, its a myth that all healthier foods are too expensive There is no better time than right now to explore healthier options at your supermarket. No time? ... Order online. If you dont want to pay a delivery fee, many supermarkets offer a pick up option for no additional cost. Ordering online may even help you avoid impulse purchases for junk food. Here are some additional tips for eating healthy on a budget: 1Stock up on meat and fish Plan your meals around the weekly specials and stock up when these items are on special and freeze for later use. Try thinking about meat as more of a condiment rather than the main portion of your dinner plate. 2Add beans and legumes Beans and legumes are a good source of protein as well as fiber. There are so many incredible recipes for meatless meals, which can give your digestion a boost as well. 3Buy fresh, local, and seasonal. Generally, produce that is fresh, in season, and local is more cost effective. Studies have shown fruits and colorful vegetables can improve your health and reduce your risk for expensive long-term illnesses. 4Choose frozen . Many fruits and vegetables are flash frozen right after they are picked, so they lock in vital nutrients. They can contain more nutrients than produce that has been picked months before it ends up on your grocery shelves. Add frozen produce to smoothies, stews, soups or as side dishes, to create a meal in minutes when youre short on time. Once you start making your own healthy meals, youll see how easy and economical it can be to eat healthy at home. Whats your favourite healthy meal ?

There is no denying that a pair of sculpted shoulders looks great on everyone There are many daily activities that use our shoulder muscles: lifting groceries ,mopping or picking up children so its important to keep them strong and flexible to avoid injury. The 3 exercises in our video below can be included in your regular routine or done separately and will help you keep those shoulders pumped ... Lateral Raise These are an essential shoulder exercise to amp your strength and stability. 1 Stand with a dumbell in each hand ,arms by your sides,palms facing down and inward 2 Without bending your arms, raise them up and straight out to your sides until they're shoulder level 3 Lower the dumbells back to starting position Band Pull Aparts These are one of the best things you can do for your posture as well as improving mobility,stability and strength 1 Using a light tension band, hold it in each hand, palms facing up and extend your arms,elbows and wrists straight out in front of you as far as you can . Make sure to keep your abs contracted. 2 When the band hits your chest make an effort to pull it back 3 Hold for 2 seconds Plank ups 1 Start in a push up position with hands under the shoulders and legs stretched out behind.Squeeze thigh and glute muscles to stabilize 2 Lower down to your elbows one elbow at a time 3 Press your hands into the floor and one at a time return arms back to push up position Thanks Deirdre for the demonstration ! What's your favorite shoulder exercise

We've all been there You follow your diet religiously for a week and then break it with a weekend bingeYou commit to working out more, hit the gym for two daysand then struggle to get off the couch after a long day of work. We've been there too, but as time rolls on we're beginning to realize something important:...Continue reading

Enough of the COVID struggle! Its time to get YOUR HABITS back and be consistent!! BRAND NEW CHALLENGE Win 50% of the CASH pot for the Best Overall Transformation AND attendance! ... 50/50 Challenge includes... Choice of Meal Plan (Keto, Hormone Balancing, Back Load and Front Load Carb) Before/After Photos Initial and end Weight and Body Fat Reading Starts Sept 28th ends Oct 19th Weigh ins Sept 24th-25th Weigh outs Oct 19th The Rules.... 12 workouts at Balance Fitness within 30 days Before and After Photo, Weight and Fat % Reading May not be apart of any other challenge to be eligible to win the prize! Must have a valid membership to enter. Must be ok with using your Progress photos for future advertising! If you want in TYPE YES below and we will add it to your account or create an account for you! No refunds once payment is taken!! ARE YOU READY!!!!

You owe yourself the love you so freely give to others Self love is the new #relationshipgoals Self-love is complicated. Its not always self-like. In my opinion, its not looking in the mirror and declaring that Im happy with every single part of methats unrealistic... It is knowing that my needs evolve daily, and as complicated as it can be to find happiness in yourself as a person, its a must end-goal for a healthy relationship Finding yourself means being comfortable spending time with yourself, without shame and judgment, and to work on youyour insecurities, strengths, flaws, and the valuable contributions that you have to offer to yourself and others. The ability to truly find happiness and love in yourself makes you more confident and self-assured in your love for others We can only be good for others when we are good to ourselves. A happily ever after is possible... but it starts with youWhen you fuel up on self-lovethe types of people you attract, the quality of your relationships, and the way you contribute to the relationship sets both of you up for long-term success When you shift your mindset to view your relationship with yourself just like any other relationship with someone else, your relationship will thrive Dont forget that the relationship you have with yourself is the one relationship that you know for sure youre going to have for the rest of life, so why not make it the best relationship youve got? What does self love mean to you ?

Want to know the secret to good health? Its as simple as snuggling up to your pet Pets lower stress... They make you feel positiveExperts say simply brushing up against your pet raises levels of the feel-good chemical oxytocin. So, youre less likely to feel anxious, alone, or depressed. Pets boost your immune system -living with animals provides greater exposure to dirt and allergens, which pumps up your immune system. Some pets prefer that you show your affection in other ways like going for walks, playing with toys, or simply spending time in close proximity without physical touch. No matter how you choose to do it, spending some time every day focusing your energy on your pets will strengthen your bond and keep both of you happier and healthier Post a pic below of your petWed love to see

Myth: Carbs make you fat Fact: Its not the carbs making you fat, its the sugar and calories. Anything is fattening if you eat too much of it... All carbs are not created equal Carbohydrates actually play a very vital role to your overall health, productivity and yes, your weight-loss success. Instead of saying, I can't eat that, ask, what is a source of carbs that will provide me with more nutrition? If you are eating mostly fruits and vegetables, then it is fine if your diet is high in carbohydrates. On the flip side, if your diet is high in carbohydrates, but you are eating mostly processed foods like packaged breads, cookies and chips then that is a completely different diet. Really the secret behind carbohydrates is to identify and limit the amount of added sugar in your carbohydrate sources; highlight whole foods like fruits, vegetables, beans and whole grains; and pay attention to portion sizing carbohydrates along with your protein and fat sources. The quantity is the key strategy Looking to get your carb choices in check Try our 5 Day Cleanse In just 5 Days you can know what your body is SUPPOSED to feel like Lose up to 10lbs 5 Day Cleanse for ONLY $39 plus taxes! 5 Day Whole food nutrition program based on 17 different foods and spices Pick and choose the foods you enjoy! Lifetime Private Facebook Support Group Nutrition Q and A's Nutrition lessons so you can learn about food. Click below if you want in on this https://balance-fitness.ca/online-shop/ Are you ready for a kickstart

Our lives are made up of a never ending series of decisions that require less than 20 seconds of action: * What to eat for breakfast * What workout to do at the gym * Which school to attend.... * Which job to take * What lane to drive in Although our lifes path seems fairly set in stone, the direction is often set in motion as a result of a single action that took less than 20 seconds: signing a document picking a seat saying yes or no swiping left or right Each decision can cause a new branching path in our history. By using 20 seconds to do something you normally would have avoided, or saying YES when you normally say NO, three amazing things happen: 1. If it doesnt work out, you become more resilient. You quickly learn the world didnt end, and you are more likely to try new things in the future because failure wasnt that bad 2. If it DOES work out, your life is now better as a result of your targeted bravery. A relationship, a new job, a new fitness journey ,a lifelong friend, are often results of a single decision made by somebody. This is you taking action rather than waiting for fate to intervene 3. You NEVER have to wonder what if? when thinking about what could have been had you done that thing Change can happen in an instant, and your lifes path can change as a result of any single decision you make. And I think this quote paints that picture better than most: Easy choice, hard life. Hard choice, easy life. Today Im going to issue you a challenge, and it will only require 20 seconds And youre going to do it And its going to change your life Ive come to learn that when it comes to getting healthy, taking risks, and living a life worth living, twenty seconds is often more than enough to change ones life. Here it is !! * Pick something you want to do but have been too scared to attempt. * Freak the F out before you do the thing. * Muster up 20 seconds of courage and take that one action. * Pee your pants after (optional). * Leave a comment below on how it goes and what you learned. Just 20 seconds! Click on the link below to begin a 4 week journey that could change your life! Dont miss out ! Itll take less than 20 seconds ! https://offer.balance-fitness.ca/optin-page

Strengthening your core is an important part of any workout program. Not only does a strong core look good ,it helps to stabilize, balance and power the body during just about every other activity A strong core can reduce stress on the joints and allow you to achieve better posture... Check out Robyn below as she demonstrates : 3 TOP AB EXERCISES 1 PLANK Lie face down on the floor with your forearms forward and toes on the floor. Elbows should be directly under your shoulders. Your head should be relaxed and you should be looking at the floor. Engage your abs.Keep your torso straight with your body in a straight line. Ensure shoulders are down and your heels are over the balls of your feet Hold this for 10 seconds to start. Release to the floor. Increase time as you wish 2 BICYCLE CRUNCH Lie flat on the floor with lower back on the ground Put your hands behind your head and bring knees toward your chest, lifting shoulders off the ground Straighten your right leg out to a 45 degree angle while turning your upper body to the left Bring your right elbow towards your left knee Make sure your ribcage is moving ,not just your elbows! Switch sides and repeat 3 REVERSE CRUNCH Lie on your back,arms by your side ,palms facing down to help create balance Bend your knees at 90 degrees and lift your feet up so your thighs are perpendicular to the floor Engage your core and lift your hips off the floor as you crunch your knees toward your chest Hold the crunch at the top of the movement, then begin to lower your hips Control the movement and dont let your back arch off the ground Do you have a favorite ab exercise ? Share below !

Before the reward there must be labor. You plant before you harvest. You sow in tears before you reap joy. - Ralph Ransom If you dont make timefor what you want and how you want to truly live your life- no one else will... Do what you love, do what makes you happydo something that fuels your joy, do something that makes a positive difference in the world Follow your bliss, and awaken to the realization that life can be lived in whatever way you want to live it Dont just hope it will work out in your favour, do the work and do whatever it takes to make your dreams a reality. Whatever it takes is the mindset of champions - champions do what needs to be done Successful people believe that success is inevitable, they expect to succeed because they are putting in the work every single day no matter what. How many more days, week, months, and years do you want to remain on the level you are on now? How many more years do you want to continue to live the life you are living? Think about that If you continue to do what you are currently doing, where are you going to be 6 months from now? Where are you going to be 1 year from now? Where are you going to be 5 years now if you keep up with your daily habits? For the next 30 days be tougher on yourself so that you take your life to a new level. Are you looking for a change? In just 30 days we can help ! Click below to see how! https://offer.balance-fitness.ca/optin-page

It's never too late to get moving Here are some tips to help you get on your way. Set your goal... Whether your goal is to run for 10 minutes without stopping or to lose 10 lbs , set it in stone. Once you make your end goal concrete, it will be that much easier to stay motivated and stick to it. Sign up for a fitness class. If you're hesitant to get right on the road, start out with a fitness class. It will help to build your strength and get you more comfortable moving. As you get to know your instructor or the people in your class, you will start to look forward to your classes and will end up with a bigger support network. Schedule it Make your workouts part of your weekly schedule the same way you block off time for daily meetings, happy hours and dinner dates. When you schedule the time in your day, you can't use "no time" as an excuse. Take before and after pictures. Results are a real motivator Once you compare a before and after picture to see proof of your transformation, you'll be more likely to stick to it until your reach your goal Hire a personal trainer. By investing in a professional coach, you'll have someone who knows how to get you fit and will demand commitment out of you. Plus, the financial investment will make you more likely to follow through. Share your progress on Facebook. Keeping your Facebook friends informed of your progress will add to your accountability and motivation. You might even inspire some of your friends to get moving, too! WE CAN HELP GET YOU MOVING Our 4 WEEK ACCOUNTABILITY CHALLENGE can help get you started on the way to healthier eating, being physically fit and healthy weight loss The Details (ONE) 60 min One on One Personal Training session per week, (FOUR) 4 in total! Unlimited Group Fitness Sessions. 14 Sessions to choose from per week! Before and After Full Body Measurements in inches, weight and Body Fat% Before and After Progress Photos! Unlimited Gym Access 7 days a week. 5 Day Detox Meal Plan Included for rapid results in just 5 days! Choose your Nutrition program based on YOUR body and pick the foods you enjoy! Keto, Hormone Balancing, Front Load Carb, and Back Load Carb Nutrition Guides Private Facebook Support and Accountability Group Member and Non-members only $337 plus taxes! STARTS SEPTEMBER 14th SPACE IS LIMITED! CLICK HERE https://offer.balance-fitness.ca/optin-page

If You Want to Lose Weight, You Have to Start Eating! It can seem really strange to eat so many calories when youve been told all your life that the only way to lose weight is to follow a low-calorie diet If you're eating too few calories to begin with, adding foods to your diet might be the only way to meet your weight-loss goals.... People associate calories in with calories out and think the more they cut, the more they lose. It doesnt always work that wayour bodies are so complicated! Going on a super low-calorie diet can backfire in a frustrating way and lead to weight-loss plateaus. Your bodyknows what's going on when you cut calories too drastically. It may seem like a significantly low-calorie diet is working at first, but soon your body will catch on and reduce calorie output to deal with the reduced calorie input. Its time to start eating again and come into a better relationship with food. Slow and steady weight loss is the goal and this is sustainable over the long-term because you are able to eat and not feel deprived. So, focus on getting healthier by eating nutritious food, eating enough food, and being more physically fit because usually only those that get paid to look like ultra-ripped athletes actually have the time and resources it takes to look that way. Our 4 WEEK ACCOUNTABILITY CHALLENGE can help get you started on the way to healthier eating, being physically fit and healthy weight loss SPACE IS LIMITED! CLICK HERE https://offer.balance-fitness.ca/optin-page

We all know how stressful life can getand how quickly things can get a little bit out of control! Its so easy to blame things on other people, or on the circumstances around you. Stepping up and taking responsibility for whats going on in your life is one of the most important things you will ever do and one of the best. When you own whats happening in your life, you can really start to shape your future... Let us help you take responsibility for your health Our newest challenge will show you how 4 Week ACCOUNTABILITY Challenge Attend 12 times over 30 days and you get every back in a credit for ongoing training!!! WOW CLICK BELOW SPACE IS LIMITED! https://offer.balance-fitness.ca/optin-page NO weight loss goal to reach! This is YOUR journey! NO required weekly weigh ins unless you choose! The Details (ONE) 60 min One on One Personal Training session per week, (FOUR) 4 in total! Unlimited Group Fitness Sessions. 14 Sessions to choose from per week! Before and After Full Body Measurements in inches, weight and Body Fat% Before and After Progress Photos! Unlimited Gym Access 7 days a week. 5 Day Detox Meal Plan Included for rapid results in just 5 days! Choose your Nutrition program based on YOUR body and pick the foods you enjoy! Keto, Hormone Balancing, Front Load Carb, and Back Load Carb Nutrition Guides Private Facebook Support and Accountability Group Member and Non-members only $337 plus taxes! STARTS SEPTEMBER 14th CLICK BELOW TO CLAIM YOUR SPOT! SPACE IS LIMITED! https://offer.balance-fitness.ca/optin-page What are you waiting for Start being responsible for your healthy lifestyle journey today

Theres nothing better than rock solid glutes that sit well in any pair of pants! ( not just Lulus) Your glutes are the largest muscle group in your body play an important role in how we walk, stand, run and sit . Having healthy glutes is important in maintaining good health. ... 3 TOP GLUTE EXERCISES Clamshell This exercise helps strengthen your glutes and bring more power and stability to your hips . How to: -Lie on your side -Rest your head on your arm -Bend your knees at 90 degrees -Make sure your knees are stacked perfectly -Raise top leg upward , keeping your feet connected -Return for as many reps as needed -Switch sides Glute Bridge This is one of the most effective exercises to tone the glutes and hamstrings, giving your glutes more definition. How to : -Lie on your back with knees bent and hip distance apart with feet flat on the floor -Engage your vote and squeeze your glutes as your lift your hips to a bridge -Hold , squeezing tight and return to the floor with control -Repeat for the desired amount of reps Goblet Squat This full body movement works your quads, calves, glutes and entire core, along with your arms and grip strength because youre holding a weight . If youre trying to tighten your abs and lift your butt...this is the exercise for you How to : -Hold a weight to your chest using both of your hands -Stand with feet hip width apart -Brace your core, drop your butt back and down and lower into a squat, sitting back into your heels -Keep your chest up! -Get as deep into the squat as possible -Come back up to standing , driving through your heels and give your glutes a squeeze at the top . -Repeat for as many reps as you need Try these top 3 glute activators and let us know which is your favourite

FORM HEALTHY HABITS A healthy lifestyle has many benefits not only for the body but for the mind too. Its not about willpower. Good habits happen when we set ourselves up for success ... Our newest challenge will show you how 4 Week ACCOUNTABILITY CHALLENGE Attend 12 times over 30 days and you get every back in a credit for ongoing training!!! WOW CLICK BELOW SPACE IS LIMITED! https://offer.balance-fitness.ca/optin-page NO weight loss goal to reach! This is YOUR journey! NO required weekly weigh ins unless you choose! The Details (ONE) 60 min One on One Personal Training session per week, (FOUR) 4 in total! Unlimited Group Fitness Sessions. 14 Sessions to choose from per week! Before and After Full Body Measurements in inches, weight and Body Fat% Before and After Progress Photos! Unlimited Gym Access 7 days a week. 5 Day Detox Meal Plan Included for rapid results in just 5 days! Choose your Nutrition program based on YOUR body and pick the foods you enjoy! Keto, Hormone Balancing, Front Load Carb, and Back Load Carb Nutrition Guides Private Facebook Support and Accountability Group Member and Non-members only $337 plus taxes! STARTS SEPTEMBER 14th CLICK BELOW TO CLAIM YOUR SPOT! SPACE IS LIMITED! https://offer.balance-fitness.ca/optin-page What are you waiting for Check out the amazing results below Start your healthy lifestyle journey today

TRANSFORMATION TUESDAY/ MEMBER SHOUT OUT Bonnie signed up for one of our Challenges last fall because she wanted to lose weight and feel better and in just 6 weeks lost 20.6 lbs and 3.3%BF by committing to working out consistently and following a healthy meal plan! . Bonnie did so well that she stayed at Balance, hired a personal trainer, kept up with her Group Fitness sessions and has lost 40 lbs total ... Bonnie shows how making fitness and nutrition a habit can guarantee long term results ! YOU CAN BE LIKE BONNIE Our next Challenge starts Sept 14th 4 WEEK ACCOUNTABILITY CHALLENGE INCLUDES PERSONAL TRAINING AND GROUP FITNESS!!! 4 Nutrition plans to choose from ! SPACE IS LIMITED ! CLICK HERE IF YOU WANT IN https://offer.balance-fitness.ca/optin-page

ITS A NEW MONTH! Get ready for our BEST CHALLENGE YET 4 Week ACCOUNTABILITY Challenge ... Attend 12 times over 30 days and you get every back in a credit for ongoing training!!! WOW CLICK BELOW SPACE IS LIMITED! https://offer.balance-fitness.ca/optin-page NO weight loss goal to reach! This is YOUR journey! NO required weekly weigh ins unless you choose! The Details (ONE) 60 min One on One Personal Training session per week, (FOUR) 4 in total! Unlimited Group Fitness Sessions. 14 Sessions to choose from per week! Before and After Full Body Measurements in inches, weight and Body Fat% Before and After Progress Photos! Unlimited Gym Access 7 days a week. 5 Day Detox Meal Plan Included for rapid results in just 5 days! Choose your Nutrition program based on YOUR body and pick the foods you enjoy! Keto, Hormone Balancing, Front Load Carb, and Back Load Carb Nutrition Guides Private Facebook Support and Accountability Group Member and Non-members only $337 plus taxes! STARTS SEPTEMBER 14th CLICK BELOW TO CLAIM YOUR SPOT! SPACE IS LIMITED! https://offer.balance-fitness.ca/optin-page What are you waiting for

Mediocre midk/ adjective of only average quality; not very good Synonyms: ordinary, common, commonplace, indifferent, average, middle-of-the-road, middling, medium, moderate, everyday, tolerable, passable, fair; ... No one wants to have worked considerably hard on anything and get a meh as judgement. We want to get Employee of the Month recognitions, we want to be told that we have done great work and accomplished great things No one wakes up in the morning with a plan to be mediocre- at least I dont think you do So today as you go about your business, be VERY good be MORE THAN average be EXTRA ordinary do things in an uncommon fashion Be determined to get it right Because remember; You didnt wake up today or any other day to be mediocre Whatever you do, do it well. Do it so well that when people see you do it, they will want to come back and see you do it again, and they will want to bring others and show them how well you do what you do. ~Walter E. Disney

Sometimes you just have to stop being scared and just go for it Either it will work or it wont Thats life. Be you ... the world will adjust . There is never a perfect time for you to take action.... There is never a perfect time for you to launch a project, an idea or start a program youve always wanted to try. The timing will never be perfect for you to write a bookchange your habitor embrace a new habit Once you acknowledge this, you will get a lot more done The good news is that the fear becomes familiar.You get used to it. And it doesnt stop you from making a change The first step is to take one Our newest 4 Week ACCOUNTABILITY Challenge is designed to help you form healthy habits and make life long changes Attend 12 times over the course of 30 days and you get every back in a credit for ongoing training!!! WOW CLICK HERE SPACE IS LIMITED! https://offer.balance-fitness.ca/optin-page NO weight loss goal to reach! This is YOUR journey! NO required weekly weigh ins unless you choose! The Details (ONE) 60 min One on One Personal Training session per week, (FOUR) 4 in total! Unlimited Group Fitness Sessions. 14 Sessions to choose from per week! Before and After Full Body Measurements in inches, weight and Body Fat% Before and After Progress Photos! Unlimited Gym Access 7 days a week. 5 Day Detox Meal Plan Included for rapid results in just 5 days! Choose your Nutrition program based on YOUR body and pick the foods you enjoy! Keto, Hormone Balancing, Front Load Carb, and Back Load Carb Nutrition Guides Private Facebook Support and Accountability Group Member and Non-members only $337 plus taxes! Challenge Starts September 14th!!!! CLICK BELOW TO CLAIM YOUR SPOT! SPACE IS LIMITED! https://offer.balance-fitness.ca/optin-page

Myth Buster : Eating Late Makes You Gain Weight Youve probably been told by people that eating late in the evening will make you put on more weight than eating at other times, but there is little evidence to support this. Research has shown that while skipping meals earlier in the day can lead to bingeing out in the evening, it is not when people eat that makes a difference but rather what they eat and the amount they eat. ... So long as the calories consumed are burnt off, it doesnt matter what time of the day you consume them. If youre truly hungry after dinner, consider choosing nutrient-dense foods and beverages. These are lower-calorie foods with high nutritional value. Some great options include: * Carrot and celery sticks with hummus * Apple slices with a small portion of your favorite nut butter * Plain air-popped popcorn * A handful of frozen grapes What Is your favourite healthy late night snack ??

Time to MAKE THE MAGIC HAPPEN!!!! Get ready for the BEST BALANCE CHALLENGE YET starting Sept 14th!!! 4 Week ACCOUNTABILITY Challenge!!... Attend 12 times over the course of 30 days and you get every back in a credit for ongoing training!!! WOW CLICK HERE SPACE IS LIMITED! https://offer.balance-fitness.ca/optin-page NO weight loss goal to reach! This is YOUR journey! NO required weekly weigh ins unless you choose! The Details (ONE) 60 min One on One Personal Training session per week, (FOUR) 4 in total! Unlimited Group Fitness Sessions. 14 Sessions to choose from per week! Before and After Full Body Measurements in inches, weight and Body Fat% Before and After Progress Photos! Unlimited Gym Access 7 days a week. 5 Day Detox Meal Plan Included for rapid results in just 5 days! Choose your Nutrition program based on YOUR body and pick the foods you enjoy! Keto, Hormone Balancing, Front Load Carb, and Back Load Carb Nutrition Guides Private Facebook Support and Accountability Group Member and Non-members only $337 plus taxes! Challenge Starts September 14th!!!! CLICK BELOW TO CLAIM YOUR SPOT! SPACE IS LIMITED! https://offer.balance-fitness.ca/optin-page

LET'S DO LEG RAISES ! Leg raises are a very challenging core exercise because every time your straight legs dip toward the ground ,your spine wants to flex. Stabilizing your spine against that turns this exercise into a great ab workout!... To Do A Basic Leg Raise: 1 Lie flat on your back.Extend both legs straight up from your hip 2 Contract your abs to stabilize your spine as you lower your legs down to the floor , stopping before your feet touch the ground. 3 Use your hip flexors and abs to power the movement as you lift your legs back up to the starting position in a controlled motion HAVE HIP ISSUES ? 1 Lie on your side instead of your back 2 Place your bottom leg at a 45 degree angle 3 Extend your top leg out straight at 180 degrees with your toes pointed down 4 Lift leg up and down in a controlled motion. JUST WANT TO MODIFY A BASIC LEG RAISE? Knee Tucks Instead of extending your legs up, bend your knees and tuck them toward your chest. Extend your legs in front of you driving through your feet and then back to starting position. Single Leg Raises Instead of lowering both legs as in the basic leg raise, lower just one at a time. If you want an extra challenge, lower the opposing arm back behind your head at the same time you lower each leg. NO MATTER WHICH VARIATION YOU DO , KEEP YOUR ABS CONTRACTED TO STABILIZE YOUR SPINE Watch Lori demonstrate how to do Leg Raises and their variations below What type of exercise do you want to see showcased ?? Let us know below!

So focused like Rihanna! Get ready for the BEST CHALLENGE YET starting Sept 14th!!! 4 Week ACCOUNTABILITY Challenge!!... Attend 12 times over the course of 30 days and you get every back in a credit for ongoing training!!! WOW CLICK HERE SPACE IS LIMITED! https://offer.balance-fitness.ca/optin-page NO weight loss goal to reach! This is YOUR journey! NO required weekly weigh ins unless you choose! The Details (ONE) 60 min One on One Personal Training session per week, (FOUR) 4 in total! Unlimited Group Fitness Sessions. 14 Sessions to choose from per week! Before and After Full Body Measurements in inches, weight and Body Fat% Before and After Progress Photos! Unlimited Gym Access 7 days a week. 5 Day Detox Meal Plan Included for rapid results in just 5 days! Choose your Nutrition program based on YOUR body and pick the foods you enjoy! Keto, Hormone Balancing, Front Load Carb, and Back Load Carb Nutrition Guides Private Facebook Support and Accountability Group Member and Non-members only $337 plus taxes! Challenge Starts September 14th!!!! CLICK BELOW TO CLAIM YOUR SPOT! SPACE IS LIMITED! https://offer.balance-fitness.ca/optin-page

LISTEN UP WE HAVE SOMETHIG HUGE HAPPENING!! 4 WEEK ACCOUNTABILITY CHALLENGE Starts September 14th!... 4 (60 Min) Personal Training sessions PLUS unlimited Group Fitness! Nutrition programs available Keto, Hormone Balance, Front Load Carb, Back Load Carb, Fat Loss, Muscle Building CLICK HERE IF YOU WANT IN https://offer.balance-fitness.ca/optin-page Attend 12 times over the course of 30 days and you get every back in a credit for ongoing training!! ONLY $337 PLUS TAXES!!

Do you struggle with staying accountable Do you struggle to stay motivated and consistent Do you yo-yo constantly back and forth Do you just need help to lose body fat and keep it off... We have the answer and it has to do with creating HABITS and consistency! 4 WEEK ACCOUNTABILITY CHALLENGE INCLUDES PERSONAL TRAINING AND GROUP FITNESS!!! Challenge Starts September 14th CLICK HERE IF YOU WANT IN https://offer.balance-fitness.ca/optin-page Attend 12 times over the course of 30 days and you get every back in a credit for ongoing training!!! WOW NO weight loss goal to reach! This is YOUR journey! NO required weekly weigh ins unless you choose! The Details (ONE) 60 min One on One Personal Training session per week, (FOUR) 4 in total! Unlimited Group Fitness Sessions. 14 Sessions to choose from per week! Before and After Full Body Measurements in inches, weight and Body Fat% Before and After Progress Photos! Unlimited Gym Access 7 days a week. 5 Day Detox Meal Plan Included for rapid results in just 5 days! Choose your Nutrition program based on YOUR body and pick the foods you enjoy! Keto, Hormone Balancing, Front Load Carb, and Back Load Carb Nutrition Guides Private Facebook Support and Accountability Group **Conditions and Rules apply to redeem your credit. Open for members and non-members** Member and Non-members only $337 plus taxes! Challenge Starts September 14th!!!! CLICK BELOW TO CLAIM YOUR SPOT! SPACE IS LIMITED! https://offer.balance-fitness.ca/optin-page

It's YOUR Hard Work And Dedication That Will Pay Off YOUare the only one ultimately that can get yourself results. Dont get me wrong, I love getting messages from people about how I and everyone at Balance Fitness has helped them. It's why I do what I do because I want to help... But I didn't get those results. THEY DID It's why I constantly remind clients that it was THEIR HARD WORK and DEDICATION that paid off. Only YOU can get yourself the results you've always wanted And that's kind of a scary thing...Because that means if we don't see the results we want, it's our fault WE are to blame Of course, it's hard to really reflect and realize it is our fault It's much easier to play the blame game. We can blame our failures on a lack of time. A lack of energy A lack of...well...anything But the thing is...ultimately WE CAN change all of those things. And it's not that they aren't valid issues. We ARE short on timeWe do get worn out from family obligations and work. We have crapgoing on in our lives that sometimes has to take precedent over our other goals. But the simple fact is...it all still boils down to YOUR choices and YOUR decisions and priorities. So whether you succeed or fail ultimately comes down to YOU.No one can want it or do it for you. This week don't seek out things to blame. Find ways to work around those excuses! Feel empowered knowing that YOU are in control of your own success.YOU can get yourself the results you've always wanted this week What are YOU going to do to ensure YOUR success this week Let me know below