THE YARD Fitness & Exercise Centre
1691 Willow St. V9W 3M8 Campbell River, BC, Canada

Just a reminder there's 1 more week to get your entries in

If your mom doesn't still wipe your @sshole, you're big enough to put things away after you use them. Please be courteous of others!

Does the thought of stepping foot in a gym scare you? Gymtimidation is real and many people suffer from it needlessly. We can HELP, come give us a try!

We've got T-Shirts! White and Grey to choose from, get one while they last Only $25!

Happy New Year! Bring on 2021! Start the year off right with a FREE drop in! We're open New Years Day 10am-2pm

Question Impossible - CT Fletcher

Time to cut out the negative and start reaching your full potential. Stop thinking you can't because YOU CAN!

It's T-Shirt Time!

Seniors get 15% off! We have a safe, clean, positive environment suitable for people off all ages and abilities, sizes and shapes. Come down for a free drop in and check us out!

Fitness Fact #168: Movement in exercise helps relieve stress by producing a relaxation response which serves as a positive distraction! DONT FORGET TO WORKOUT!!

UPDATED PRICE LIST!!

Happy Friday hope every one has a safe and fun long weekend! Fitness fact # 153 For every pound of muscle gained, the body burns 50 extra calories every day.

Happy "Pump Day" People! Don't forget to come in today to get some mid week gains Our supplements orders have been slowly coming in so if you have been waiting on anything it may be in!Happy "Pump Day" People! Don't forget to come in today to get some mid week gains Our supplements orders have been slowly coming in so if you have been waiting on anything it may be in!

ITS FRIDAY JR. 1 more day of grind till the weekend, for the few that have been asking, YES we are back to 24 hours for all members with FULL passes Not a member? our weekend staffed hours are 10am-4pm Saturday & 10am-2pm Sunday!

Happy hump day everyone! Fitness fact #13 put baking soda and vinegar in your shaker over night to remove left over supplement smells!!

Happy Birthday to us!!! A HUGE thank you to all of our great members for making us a success!! To celebrate, starting Friday July 10th to Sunday July 12th we are having some Birthday Sales!... 25% off ALL supplements No Enrollment on all month to month passes 1 month 24hr for only $50 Buy 3 months get 1 FREE 12 months for $500 50% off 10 pack If you still haven't been in to check us out yet what are you waiting for??? This is a great time to sign up!

As we reopen to the public, we are taking steps to ensure your safety as well as our own. If you are feeling under the weather, or feel ill, that you do not come to the gym until you feel 100%. All members are to remain minimum 6ft apart while in the gym, training, or using equipment. - Be mindful of the area, and members around you.... Wash your hands frequently, and try to avoid touching your face. If you would like to wear a mask, or gloves, you may do so, however we are not requiring members to wear them. Looking forward to seeing you all again! THE YARD

THE YARD, Reopening May 19th! Following all V.I.H.A regulations on social distancing and cleaning, we are reopening THE YARD to all members May 19th at 5am. As we are still uncertain how things will flow, we are asking for your patience and help as we navigate through these strange times. ... At this time we are extending all staffed hours, but will not be able to offer 24/7 access yet. Reopening Hours: Monday to Thursday 5am - 9pm Friday 5am - 7pm Saturday and Sunday 9am - 5pm Unfortunately the first little bit we will be limiting access to 1hr to allow more people to come through. We appreciate everyone's patience, and thank you all so much for continuing to support your local gym.

After a week of sleepless nights we have made the tough decision to close down due to the covid-19 outbreak. We will be deactivating the doors Friday March 20 at 10am. We were waiting to be mandated to close but that hasn't happened yet, and we feel this is the responsible thing to do. We don't want to risk the spread of this nasty virus and maybe we can beat this thing sooner than later. If we stay open we risk contamination which could prolong a re-opening so it only makes sense. We thank our members for your continued loyal support through this difficult time and we will figure out what to do with memberships when the time comes, hopefully we're only dealing with a couple weeks. You can message us through facebook, email at [email protected] or leave a message at (250) 914-0077 if you have any questions or concerns

Happy Monday from THE YARD! Also a reminder to drink your water

*** Stretching essentials *** Before you plunge into stretching, make sure you do it safely and effectively. While you can stretch anytime, anywhere, proper technique is key. Stretching incorrectly can actually do more harm than good. Use these tips to keep stretching safe:... - Don't consider stretching a warm-up. You may hurt yourself if you stretch cold muscles. Before stretching, warm up with light walking, jogging or biking at low intensity for five to 10 minutes. Even better, stretch after your workout when your muscles are warm. - Try performing a "dynamic warmup." A dynamic warmup involves performing movements similar to those in your sport or physical activity at a low level, then gradually increasing the speed and intensity as you warm up. -Strive for symmetry. Everyone's genetics for flexibility are a bit different. Rather than striving for the flexibility of a dancer or gymnast, focus on having equal flexibility side to side (especially if you have a history of a previous injury). Flexibility that is not equal on both sides may be a risk factor for injury. Focus on major muscle groups. Concentrate your stretches on major muscle groups such as your calves, thighs, hips, lower back, neck and shoulders. Make sure that you stretch both sides. - Also stretch muscles and joints that you routinely use. - Don't bounce. Stretch in a smooth movement, without bouncing. Bouncing as you stretch can injure your muscle and actually contribute to muscle tightness. - Hold your stretch. Breathe normally and hold each stretch for about 30 seconds; in problem areas, you may need to hold for around 60 seconds. - Don't aim for pain. Expect to feel tension while you're stretching, not pain. If it hurts, you've pushed too far. Back off to the point where you don't feel any pain, then hold the stretch. - Make stretches sport specific. Some evidence suggests that it's helpful to do stretches involving the muscles used most in your sport or activity. If you play soccer, for instance, stretch your hamstrings as you're more vulnerable to hamstring strains. - Keep up with your stretching. Stretching can be time-consuming. But you can achieve the most benefits by stretching regularly, at least two to three times a week. - Skipping regular stretching means you risk losing the potential benefits. For instance, if stretching helped you increase your range of motion, your range of motion may decrease again if you stop stretching. Healthy Wishes from THE YARD !

*** Lat Pull downs! *** 1, Grasp the bar with a wide grip with an overhand grip. 2, Pull the bar down to the top of your chest. 3, Exhale on down motion. While shifting just slightly backward is OK, aim to keep your upper torso stationary. Keep your feet flat on the floor and engage your abs as you pull. The bottom of the motion should be where your elbows can't move downward any more without moving backward. Be sure to stop at that point and do not go lower.... 4, Squeeze the shoulder blades together while maintaining square shoulders. 5, From the bottom position with the bar close to your chin, slowly return the bar to the starting position while controlling its gradual ascent. Don't let it crash into the weight plates. 6, Continue movement and complete set, rest, continue. Happy Lifting from THE YARD!

The grind is hard, developing new habits can be difficult, start with one thing at a time! Start today! -THE YARD family

Still Bulking? - 100% GAINZ Whey Protien is stacked full of everything you need to help put on more muscle mass! OR Already started your summer cut? - 100% Whey Protein has zero sugar, and no added thickeners! Come check out the variety of supplements we carry! ... Happy lifting from THE YARD! See more

Happy Monday from THE YARD!

Just a friendly reminder, It is still flu season! Remeber to: - Wipe down equipment thoroughly after use... - Wash hands for 20 seconds after washroom use - Wash hands before and after gym use, and before eating Please, If you are sick or not feeling well, take extra precautions, or stay home until you are well! Thank you and healthy wishes from THE YARD

*** Standing Cable Fly *** - Set both pulleys directly at (or slightly above) shoulder height and select the desired weight. - Grasp both handles with a neutral grip and take a step forward to split the stance. - Press the handles to lockout while flexing the pecs and extending the elbows.... - Keep a slight bend in the elbows, move entirely at the shoulder joint, and slowly allow the arms to open while the pecs stretch. - Return to the starting position by flexing your pecs and bringing the handles together at chest height. - Slowly lower back to the starting position and repeat for the desired number of repetitions. Happy Lifting from THE YARD!

Happy Lifting from THE YARD!

*** Leg Workout for Beginners! *** Body Weight or Dumbbell Weighted Exercise Warm up Jumping jacks 3x10 ... 3x15 Squats Stand with your feet between hip and shoulder width apart, keep your core tight, sit back into the squat position, feet should remain flat on the ground. Bring the body back up into a standing position while driving the hips forward and squeezing the glute, keep this movement slow and controlled with constant tension on the leg muscles. 2x30 Walking Lunges Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn't touch the floor. Keep the weight in your heels as you push back up to the starting position. Always make sure you’re engaging your core. 3x12 Calf Raises Stand with your legs approx hip width apart, start by moving your weight through from the hole foot to just the balls of your feet, you will feel your calf flexed, repeat the movement, squeeze hard when you come up onto your toes. This movement should be slowed down to be the most effective. Happy Lifting from THE YARD!

Happy Monday from THE YARD! Spring is right around the corner, which means summer in only a few months away! Come check out our fun and friendly facility! ... We have memberships to suit everyone, -24/7 Memberships -Night Passes -Camp passes See more