Personal Trainer in Edmonton | Evolve Strength | FoodguyAvi

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Personal Training

Motivation Fades. Habits Stay.

375 lbs isn’t a PR.
It’s my new regular.

Habits matter.
Almost every result you achieve is a lagging measure of your habits.

You don’t get strong by chasing PRs.
You get strong by showing up on the days you don’t feel like it.

Improved strength is just a reflection of:
Your sleep habits
Your training consistency
Your nutrition decisions
Results don’t require magic. Just momentum.

#Motivation #Discipline #Habits #Consistency #Strength #KeepShowingUp #DailyGrind #NoExcuses #MindsetMatters #StrongHabits #BuildDiscipline #StayConsistent #LongTermSuccess #SmallStepsBigResults #FitnessMindset

Motivation Fades. Habits Stay.

375 lbs isn’t a PR.
It’s my new regular.

Habits matter.
Almost every result you achieve is a lagging measure of your habits.

You don’t get strong by chasing PRs.
You get strong by showing up on the days you don’t feel like it.

Improved strength is just a reflection of:
Your sleep habits
Your training consistency
Your nutrition decisions
Results don’t require magic. Just momentum.

#Motivation #Discipline #Habits #Consistency #Strength #KeepShowingUp #DailyGrind #NoExcuses #MindsetMatters #StrongHabits #BuildDiscipline #StayConsistent #LongTermSuccess #SmallStepsBigResults #FitnessMindset

😬 Hate it or love it, the Couch Stretch is on top

1️⃣ Quad-Focused (Rectus Femoris Stretch)
The quads have 4 muscles, but only one crosses both the knee and the hip:
The Rectus Femoris

To actually stretch it fully, you need
Knee flexion ➝ heel to glute
Hip extension ➝ pelvis drives forward

The band around the ankle creates “passive overpressure,” locking the knee into max flexion. When you squeeze your glute, you lengthen the muscle from both ends at once

This is why the burn feels so intense, the muscle is out of room

2️⃣ Hip Capsule Opener (Anterior Glide)
This variation isn’t about the quads, it’s about the joint

The hip capsule gets stiff from sitting. When it’s tight, the head of your femur gets “jammed” in the back of the socket, causing that classic front-of-hip pinching sensation

Anchoring a band in front and placing it high in the groin creates an anterior glide, it physically pulls the femur forward to clear space in the joint.

It feels less like a “stretch” and more like your hip is finally opening.
➡️ It’s not your muscle. It’s your capsule.

3️⃣ Spine + Psoas Reset (Prisoner Variation)
The psoas attaches from your femur all the way up to your lumbar spine.
Tight hips often show up as lower-back tension because the psoas literally tethers the spine to the leg.
Putting your hands behind your head lifts the ribcage and extends the thoracic spine, which lengthens the psoas upward, from its spinal origin.

Adding a small twist increases tension through the spiral line, connecting hip mobility to your core and QL.
This isn’t just a leg stretch.
➡️ It’s a posture reset for anyone who sits a lot.

#couchstretch #mobilitytraining #hipmobility #quadstretch #psoasstretch #hipflexors #movementcoach #personaltrainerlife #functionalfitness #strengthtrainingtips #mobilitycoach #yegfitness #tigerstylefitness #kneehealth #posturefix

😬 Hate it or love it, the Couch Stretch is on top

1️⃣ Quad-Focused (Rectus Femoris Stretch)
The quads have 4 muscles, but only one crosses both the knee and the hip:
The Rectus Femoris

To actually stretch it fully, you need
Knee flexion ➝ heel to glute
Hip extension ➝ pelvis drives forward

The band around the ankle creates “passive overpressure,” locking the knee into max flexion. When you squeeze your glute, you lengthen the muscle from both ends at once

This is why the burn feels so intense, the muscle is out of room

2️⃣ Hip Capsule Opener (Anterior Glide)
This variation isn’t about the quads, it’s about the joint

The hip capsule gets stiff from sitting. When it’s tight, the head of your femur gets “jammed” in the back of the socket, causing that classic front-of-hip pinching sensation

Anchoring a band in front and placing it high in the groin creates an anterior glide, it physically pulls the femur forward to clear space in the joint.

It feels less like a “stretch” and more like your hip is finally opening.
➡️ It’s not your muscle. It’s your capsule.

3️⃣ Spine + Psoas Reset (Prisoner Variation)
The psoas attaches from your femur all the way up to your lumbar spine.
Tight hips often show up as lower-back tension because the psoas literally tethers the spine to the leg.
Putting your hands behind your head lifts the ribcage and extends the thoracic spine, which lengthens the psoas upward, from its spinal origin.

Adding a small twist increases tension through the spiral line, connecting hip mobility to your core and QL.
This isn’t just a leg stretch.
➡️ It’s a posture reset for anyone who sits a lot.

#couchstretch #mobilitytraining #hipmobility #quadstretch #psoasstretch #hipflexors #movementcoach #personaltrainerlife #functionalfitness #strengthtrainingtips #mobilitycoach #yegfitness #tigerstylefitness #kneehealth #posturefix

2025 Alberta Hiking Recap

🏔️ Vision Quest Ridge — Nordegg
Long before any trail markers, this ridge was sacred ground for the Stoney Nakoda, a place for fasting, reflection, and seeking guidance.

You feel that history the moment you step on it.

🏔️ Grotto Canyon — Kananaskis
This canyon exists because meltwater from retreating ice-age glaciers carved their way through limestone for thousands of years, shaping the smooth wall and narrow turns, drop by drop.

Inside the corridor, the world goes silent. The rock walls swallow sound, and suddenly you hear everything.

It pulls you inward, reminding you how small we are and how ancient this world truly is.

🏔️ Ha Ling Peak — Kananaskis
The modern name comes from Ha Ling, a Chinese railway worker who climbed it in 1896, but the mountain’s story is far older than its English name.

During the last ice age, massive glaciers filled the Bow Valley and carved the steep limestone faces surrounding Ha Ling Peak.

When the ice retreated, it exposed the sharp ridgelines and rock layers that define the mountain today.

#CanadianRockies #HikingCanada #ExploreCanada #RockyMountains #AdventureSeekers #AlbertaHikes #HikeAlberta #KananaskisCountry #AlbertaOutdoors #TravelAlberta #ExploreAB #CanadianMountains
#VisionQuestRidge #GrottoCanyon #HaLingPeak #NordeggAdventures #KananaskisHikes
#NatureGivesYouPower #NatureHeals #TrainAnywhere #mindfulhiking

2025 Alberta Hiking Recap

🏔️ Vision Quest Ridge — Nordegg
Long before any trail markers, this ridge was sacred ground for the Stoney Nakoda, a place for fasting, reflection, and seeking guidance.

You feel that history the moment you step on it.

🏔️ Grotto Canyon — Kananaskis
This canyon exists because meltwater from retreating ice-age glaciers carved their way through limestone for thousands of years, shaping the smooth wall and narrow turns, drop by drop.

Inside the corridor, the world goes silent. The rock walls swallow sound, and suddenly you hear everything.

It pulls you inward, reminding you how small we are and how ancient this world truly is.

🏔️ Ha Ling Peak — Kananaskis
The modern name comes from Ha Ling, a Chinese railway worker who climbed it in 1896, but the mountain’s story is far older than its English name.

During the last ice age, massive glaciers filled the Bow Valley and carved the steep limestone faces surrounding Ha Ling Peak.

When the ice retreated, it exposed the sharp ridgelines and rock layers that define the mountain today.

#CanadianRockies #HikingCanada #ExploreCanada #RockyMountains #AdventureSeekers #AlbertaHikes #HikeAlberta #KananaskisCountry #AlbertaOutdoors #TravelAlberta #ExploreAB #CanadianMountains
#VisionQuestRidge #GrottoCanyon #HaLingPeak #NordeggAdventures #KananaskisHikes
#NatureGivesYouPower #NatureHeals #TrainAnywhere #mindfulhiking

It’s a depth marker, a tool to teach control, tightness, and consistent mechanics

After tearing my PCL, my right leg was immobilized for weeks.
The muscles shrank, balance disappeared, and my confidence under the bar was gone.

Rebuilding wasn’t about doing something extreme, it was about consistent, small efforts.
When I added box squats, everything changed.

They helped me rebuild my strength, restore balance, and regain trust in my legs again.

Why Box Squats Work
🦵 Less Knee Stress
Sitting back keeps the shins vertical → reduces shear on the knees

⚡ Pure Power:
Trains drive from a dead stop, no stretch reflex to help you

🧠 Control & Awareness
Teaches tightness, tension, and positioning at depth

🍑 Posterior Chain Strength
Builds glutes, hamstrings, and hip drive

🔁 Longevity:
Protects knees and reinforces form through repetition and discipline
#KneeRecovery #PCLRecovery #InjuryRehab #KneeStrength #LegRehab #RecoveryJourney #ThinkSmallGainBig #OnePercentBetter #ComebackStronger #DisciplineEqualsFreedom #StrongNotBroken #LowerBodyWorkout #StrengthTraining #PerformanceTraining #TrainSmart #FunctionalFitness

It’s a depth marker, a tool to teach control, tightness, and consistent mechanics

After tearing my PCL, my right leg was immobilized for weeks.
The muscles shrank, balance disappeared, and my confidence under the bar was gone.

Rebuilding wasn’t about doing something extreme, it was about consistent, small efforts.
When I added box squats, everything changed.

They helped me rebuild my strength, restore balance, and regain trust in my legs again.

Why Box Squats Work
🦵 Less Knee Stress
Sitting back keeps the shins vertical → reduces shear on the knees

⚡ Pure Power:
Trains drive from a dead stop, no stretch reflex to help you

🧠 Control & Awareness
Teaches tightness, tension, and positioning at depth

🍑 Posterior Chain Strength
Builds glutes, hamstrings, and hip drive

🔁 Longevity:
Protects knees and reinforces form through repetition and discipline
#KneeRecovery #PCLRecovery #InjuryRehab #KneeStrength #LegRehab #RecoveryJourney #ThinkSmallGainBig #OnePercentBetter #ComebackStronger #DisciplineEqualsFreedom #StrongNotBroken #LowerBodyWorkout #StrengthTraining #PerformanceTraining #TrainSmart #FunctionalFitness

Do these for a healthy low back

Many lifters struggle not just because of weakness, but because of poor hip mobility, limited ankle range, and unfavourable leverages that force the lower back to compensate

These four movements target the real root causes, hip control, core stability, and posterior chain strength, instead of just masking pain with stretches or machines

1️⃣ Pistol Squat
Teaches balance, mobility, and hip control. Builds strength through the glutes and quads without overloading the spine

2️⃣ Bulgarian Split Squat
Strengthens the glutes and quads while challenging the core to resist rotation, great for pelvic and spinal stability

3️⃣ Seated Good Morning
A pure posterior-chain builder. Strengthens the spinal erectors, glutes, and hamstrings, the muscles that actually support your lower back

4️⃣ Kettlebell Swing
Develops hip power and endurance through dynamic hinge work. Builds resilience and teaches your spine to remain neutral at high speeds

Start light. Move clean.

Build from your hips, not your lower back🔥

#LowBackHealth #HealthySpine #GluteTraining #HipMobility #CoreStability #PosteriorChain #FunctionalStrength #PistolSquat #BulgarianSplitSquat #GoodMorningExercise #KettlebellSwings #StrengthTraining #MobilityTraining #InjuryPrevention #BackPainRelief #AthleticTraining #LegDayDoneRight #TigerStyleFitness #MoveBetterFeelBetter #TrainWithPurpose

Do these for a healthy low back

Many lifters struggle not just because of weakness, but because of poor hip mobility, limited ankle range, and unfavourable leverages that force the lower back to compensate

These four movements target the real root causes, hip control, core stability, and posterior chain strength, instead of just masking pain with stretches or machines

1️⃣ Pistol Squat
Teaches balance, mobility, and hip control. Builds strength through the glutes and quads without overloading the spine

2️⃣ Bulgarian Split Squat
Strengthens the glutes and quads while challenging the core to resist rotation, great for pelvic and spinal stability

3️⃣ Seated Good Morning
A pure posterior-chain builder. Strengthens the spinal erectors, glutes, and hamstrings, the muscles that actually support your lower back

4️⃣ Kettlebell Swing
Develops hip power and endurance through dynamic hinge work. Builds resilience and teaches your spine to remain neutral at high speeds

Start light. Move clean.

Build from your hips, not your lower back🔥

#LowBackHealth #HealthySpine #GluteTraining #HipMobility #CoreStability #PosteriorChain #FunctionalStrength #PistolSquat #BulgarianSplitSquat #GoodMorningExercise #KettlebellSwings #StrengthTraining #MobilityTraining #InjuryPrevention #BackPainRelief #AthleticTraining #LegDayDoneRight #TigerStyleFitness #MoveBetterFeelBetter #TrainWithPurpose

Officially a certified yoga teacher!

So excited to have completed my 200-Hour and my 50-Hour Yin certification. Feeling so grateful for this journey and can’t wait to share what I’ve learned.

#YogaTeacher #YogaJourney #YogaRenew #YTT200 #YinYoga #YogaLife #HathaYoga #Vinyasa #EdmontonYoga #CertifiedYogaTeacher

Officially a certified yoga teacher!

So excited to have completed my 200-Hour and my 50-Hour Yin certification. Feeling so grateful for this journey and can’t wait to share what I’ve learned.

#YogaTeacher #YogaJourney #YogaRenew #YTT200 #YinYoga #YogaLife #HathaYoga #Vinyasa #EdmontonYoga #CertifiedYogaTeacher

💥 QUAD ATTACK
1️⃣ Banded Split Squat
Strengthens the front-leg VMO and glute under tension
Opens up tight hip flexors and rectus femoris
Great pre-lift activation or post-session recovery tool

2️⃣ Barbell Split Squat
Elevation increases VMO recruitment
Emphasizes quad drive and full knee flexion
Strengthens end-range control

3️⃣ Assisted Pistol Squat
Develops unilateral control through deep knee flexion
Overhead barbell keeps your torso upright (less lumbar flexion)
Builds deep ankle, knee, and hip coordination

4️⃣ Seated Leg Raise
Targets the iliopsoas + rectus femoris in a loaded position
Strengthens the hip flexors to complement quad dominance
Enhances control through the anterior core and lower abs

#QuadAttack #LegTraining #MobilityIsStrength #VMO #KneeHealth #HipFlexorStrength #TigerStyleFitness #MobilityTraining #LegDayDoneRight

💥 QUAD ATTACK
1️⃣ Banded Split Squat
Strengthens the front-leg VMO and glute under tension
Opens up tight hip flexors and rectus femoris
Great pre-lift activation or post-session recovery tool

2️⃣ Barbell Split Squat
Elevation increases VMO recruitment
Emphasizes quad drive and full knee flexion
Strengthens end-range control

3️⃣ Assisted Pistol Squat
Develops unilateral control through deep knee flexion
Overhead barbell keeps your torso upright (less lumbar flexion)
Builds deep ankle, knee, and hip coordination

4️⃣ Seated Leg Raise
Targets the iliopsoas + rectus femoris in a loaded position
Strengthens the hip flexors to complement quad dominance
Enhances control through the anterior core and lower abs

#QuadAttack #LegTraining #MobilityIsStrength #VMO #KneeHealth #HipFlexorStrength #TigerStyleFitness #MobilityTraining #LegDayDoneRight

Mobility training is strength training.
Find ways to load patterns progressively, not just muscles.

By anchoring only one leg, you turn a simple sit-up into a powerful anti-rotation and stability drill that lights up nearly every myofascial line in the body.

Why It Feels Harder Than Bilateral
One leg carries your entire bodyweight and stabilizing demand.

There’s no counter-tension from the other side, so your core works nonstop against rotation and lateral shift.

Try it: Anchor one leg on the GHD and notice how your obliques, adductors, and even your breath join the party.

One leg. All core.

#AdductorStrength #CoreStrength #MobilityIsStrength #AntiRotation #PelvicFloor #HipMobility #FunctionalTraining #SingleLegSitup #InnerThighWorkout #GHDWorkout #CoreStability

Mobility training is strength training.
Find ways to load patterns progressively, not just muscles.

By anchoring only one leg, you turn a simple sit-up into a powerful anti-rotation and stability drill that lights up nearly every myofascial line in the body.

Why It Feels Harder Than Bilateral
One leg carries your entire bodyweight and stabilizing demand.

There’s no counter-tension from the other side, so your core works nonstop against rotation and lateral shift.

Try it: Anchor one leg on the GHD and notice how your obliques, adductors, and even your breath join the party.

One leg. All core.

#AdductorStrength #CoreStrength #MobilityIsStrength #AntiRotation #PelvicFloor #HipMobility #FunctionalTraining #SingleLegSitup #InnerThighWorkout #GHDWorkout #CoreStability

🔥 5 Best Glute & Hip Exercises
Stronger hips. Better posture.

🥇 #1 Running (Especially Hills & Sprints)
Running is the most fundamental athletic movement, and the best natural strength supplement.
🧠 Unmatched motor unit recruitment
✅ Scalable for all fitness levels
💥 Builds lower-body power + total-body resilience

Glute Max = Hip Extension.
That’s why it fires hardest during sprints.

🏔️ Hills are your secret weapon:
Lower impact, higher muscular demand, and more posterior chain drive without joint overload.

🥈 #2 StairMaster Intervals
If steady-state cardio feels like torture, try this instead.
💓 Dynamic heart rate shifts
🧠 Less boredom, more engagement
🍑 Constant glute tension when done right

🥉 #3 Bulgarian Split Squat
Small setup, huge payoff.
Targets the glute max + med for stability and strength.
🦵 Improves balance and coordination
🧠 Builds single-leg control
💥 Deep hip flexion = serious glute activation

💪 #4 Single-Leg Glute Bridge
One of the most underrated glute builders.
✅ Fixes asymmetries
⚖️ Joint-friendly and spine-safe
🔥 Perfect for warm-ups or burnout sets

🧱 #5 GHD Hip Extension
Maximize glute tension. Minimize spinal stress.
By letting the pelvis float off the pad:
⬇️ Deeper hip flexion = bigger stretch
🔝 Stronger glute squeeze at the top
🚫 Less low back and hamstring compensation

#gluteexercises #hipmobility #gluteworkout #posteriorchain #functionalstrength
#athletetraining #hillrunning #stairmasterworkout #strengthandconditioning
#bulletproofhips #legdaytips #mobilitytraining #glutebuilder

🔥 5 Best Glute & Hip Exercises
Stronger hips. Better posture.

🥇 #1 Running (Especially Hills & Sprints)
Running is the most fundamental athletic movement, and the best natural strength supplement.
🧠 Unmatched motor unit recruitment
✅ Scalable for all fitness levels
💥 Builds lower-body power + total-body resilience

Glute Max = Hip Extension.
That’s why it fires hardest during sprints.

🏔️ Hills are your secret weapon:
Lower impact, higher muscular demand, and more posterior chain drive without joint overload.

🥈 #2 StairMaster Intervals
If steady-state cardio feels like torture, try this instead.
💓 Dynamic heart rate shifts
🧠 Less boredom, more engagement
🍑 Constant glute tension when done right

🥉 #3 Bulgarian Split Squat
Small setup, huge payoff.
Targets the glute max + med for stability and strength.
🦵 Improves balance and coordination
🧠 Builds single-leg control
💥 Deep hip flexion = serious glute activation

💪 #4 Single-Leg Glute Bridge
One of the most underrated glute builders.
✅ Fixes asymmetries
⚖️ Joint-friendly and spine-safe
🔥 Perfect for warm-ups or burnout sets

🧱 #5 GHD Hip Extension
Maximize glute tension. Minimize spinal stress.
By letting the pelvis float off the pad:
⬇️ Deeper hip flexion = bigger stretch
🔝 Stronger glute squeeze at the top
🚫 Less low back and hamstring compensation

#gluteexercises #hipmobility #gluteworkout #posteriorchain #functionalstrength
#athletetraining #hillrunning #stairmasterworkout #strengthandconditioning
#bulletproofhips #legdaytips #mobilitytraining #glutebuilder

Dealing with nagging pain and low energy?
The problem might be a postural habit you don’t even know you have.

The fastest way to get results is by targeting the “low-hanging fruit” visible in your posture

Watch the video to see how I break it down,

If you’re ready to stop fighting for good posture and want a personalized plan, send me a DM

#CorrectiveExercise #PostureCorrection #FixYourForm #MobilityTraining #PainFreeTraining #GymTips #StrengthTraining #YEGfitness #EdmontonPersonalTrainer #EdmontonFitness #TigerStyleFitness

Dealing with nagging pain and low energy?
The problem might be a postural habit you don’t even know you have.

The fastest way to get results is by targeting the “low-hanging fruit” visible in your posture

Watch the video to see how I break it down,

If you’re ready to stop fighting for good posture and want a personalized plan, send me a DM

#CorrectiveExercise #PostureCorrection #FixYourForm #MobilityTraining #PainFreeTraining #GymTips #StrengthTraining #YEGfitness #EdmontonPersonalTrainer #EdmontonFitness #TigerStyleFitness

How to Transform Your Body Quickly

At Tiger Style Fitness, we use proven methods rooted in science, movement, and nutrition.

Our system works
built on discipline, smart training, and 1% daily improvements that compound into major wins

My mission is simple
Turn your body into a better tool through discipline, movement, and smart training

🎯 Attack Low-Hanging Fruit
Identify your #1 priority. Fix posture, mobility, and imbalances first

💪 Master Strength
Ego kills talent. Build a solid foundation with perfect technique

💥 Train Power
Forget endless cardio. Burn fat and boost athleticism with sprints, sleds, battle ropes, and jumps

⚡ Build the Engine
1% better every day = 37× stronger by year’s end. Consistency wins.

🥗 Fuel Your Machine
Eat with purpose. Protein to build. Carbs for power. Fats for recovery and focus.

There are no tricks
Just disciplined effort that delivers real results.

💬 Book your FREE 15-minute Goal-Setting Call, and let’s build your action plan today.

#yegfitness #edmontonpersonaltrainer #yegpersonaltrainer
#strengthcoach #fatlosscoach #trainsmarter #getstrong
#bodytransformation #TigerStyleFitness #nobsfitness
#yeglocal #sherwoodparkfitness #disciplineovermotivation
#yeglocal #sherwoodparkfitness #disciplineovermotivation

How to Transform Your Body Quickly

At Tiger Style Fitness, we use proven methods rooted in science, movement, and nutrition.

Our system works
built on discipline, smart training, and 1% daily improvements that compound into major wins

My mission is simple
Turn your body into a better tool through discipline, movement, and smart training

🎯 Attack Low-Hanging Fruit
Identify your #1 priority. Fix posture, mobility, and imbalances first

💪 Master Strength
Ego kills talent. Build a solid foundation with perfect technique

💥 Train Power
Forget endless cardio. Burn fat and boost athleticism with sprints, sleds, battle ropes, and jumps

⚡ Build the Engine
1% better every day = 37× stronger by year’s end. Consistency wins.

🥗 Fuel Your Machine
Eat with purpose. Protein to build. Carbs for power. Fats for recovery and focus.

There are no tricks
Just disciplined effort that delivers real results.

💬 Book your FREE 15-minute Goal-Setting Call, and let’s build your action plan today.

#yegfitness #edmontonpersonaltrainer #yegpersonaltrainer
#strengthcoach #fatlosscoach #trainsmarter #getstrong
#bodytransformation #TigerStyleFitness #nobsfitness
#yeglocal #sherwoodparkfitness #disciplineovermotivation
#yeglocal #sherwoodparkfitness #disciplineovermotivation

Chicken Biryani

Chicken Curry Recipe
Chicken
Onions, Peppers, Mushrooms
Ginger-Garlic Paste
Tomato Puree
Ghee
Powdered Spices:
turmeric, Kashmiri red chili powder, coriander powder, cumin powder, garam masala

3/4 Cooked Rice
Basmati Rice: 1 cup,
Whole Spices:
bay leaf, cinnamon stick, green cardamom pods, cloves

Saffron-Ghee Jhol
Milk
Saffron Threads: A generous pinch
Melted Ghee

Layering
Instructions:
Saffron-Ghee Jhol
Rice
Chicken Curry
Rice
Saffron-Ghee Jhol
Fried Onions
Seal
Bake 350

#ChickenBiryani #DumBiryani #IndianFood #RecipeReel #BiryaniLovers #DutchOvenCooking #Foodie #HomeCooking #Saffron #InstaFood #Masala #Cooking #HomeCookedMeal #Curry #FromTheScratch

Chicken Biryani

Chicken Curry Recipe
Chicken
Onions, Peppers, Mushrooms
Ginger-Garlic Paste
Tomato Puree
Ghee
Powdered Spices:
turmeric, Kashmiri red chili powder, coriander powder, cumin powder, garam masala

3/4 Cooked Rice
Basmati Rice: 1 cup,
Whole Spices:
bay leaf, cinnamon stick, green cardamom pods, cloves

Saffron-Ghee Jhol
Milk
Saffron Threads: A generous pinch
Melted Ghee

Layering
Instructions:
Saffron-Ghee Jhol
Rice
Chicken Curry
Rice
Saffron-Ghee Jhol
Fried Onions
Seal
Bake 350

#ChickenBiryani #DumBiryani #IndianFood #RecipeReel #BiryaniLovers #DutchOvenCooking #Foodie #HomeCooking #Saffron #InstaFood #Masala #Cooking #HomeCookedMeal #Curry #FromTheScratch

Progress isn't a straight line, it's a series of small, intentional efforts that add up

I focus on foundational movements that build stability and I can push for consistent gains, making every rep count

⚡1% better each day adds up to 37% improvement by the end of the year

#ChestDay #PushDay #ChestWorkout #BenchPress #Dips #Bodybuilding #StrengthTraining #FunctionalFitness #MuscleBuilding #GymLife #GymMotivation #WorkoutRoutine #GetStrong #LiftingWeights #Gains #ConsistencyIsKey #TrustTheProcess #ProgressNotPerfection #DisciplineEqualsFreedom #FitnessMotivation #GrowthMindset #TrainingSmart #FitnessJourney #WorkoutMotivation #TrainHard #EveryRepCounts #OnePercentBetter #FloorPress

Progress isn't a straight line, it's a series of small, intentional efforts that add up

I focus on foundational movements that build stability and I can push for consistent gains, making every rep count

⚡1% better each day adds up to 37% improvement by the end of the year

#ChestDay #PushDay #ChestWorkout #BenchPress #Dips #Bodybuilding #StrengthTraining #FunctionalFitness #MuscleBuilding #GymLife #GymMotivation #WorkoutRoutine #GetStrong #LiftingWeights #Gains #ConsistencyIsKey #TrustTheProcess #ProgressNotPerfection #DisciplineEqualsFreedom #FitnessMotivation #GrowthMindset #TrainingSmart #FitnessJourney #WorkoutMotivation #TrainHard #EveryRepCounts #OnePercentBetter #FloorPress

After tearing my PCL, my right lower leg atrophied from being immobilized. The muscle loss was dramatic, but I knew the path to recovery wasn’t about a single big effort, it was about consistent, small actions

I focused on these lower body exercises, and they became my foundation for rebuilding. They didn’t just restore strength, they brought back my confidence

Today, my knees are stronger and more resilient than ever

💡 Remember: 1% better each day adds up to 37% improvement by the end of the year

#KneeRecovery #PCLRecovery #InjuryRehab #KneeStrength #PhysicalTherapy #LegRehab #RecoveryJourney #PrehabAndRehab #ThinkSmallGainBig #OnePercentBetter #TrustTheProcess #ComebackStronger #ConsistencyIsKey #DisciplineEqualsFreedom #StrongNotBroken #GrowthMinds #LowerBodyWorkout #LegDayEveryday #StrengthTraining #FunctionalFitness #AthleticTraining #FitnessLifestyle #TrainSmart #PerformanceTraining

After tearing my PCL, my right lower leg atrophied from being immobilized. The muscle loss was dramatic, but I knew the path to recovery wasn’t about a single big effort, it was about consistent, small actions

I focused on these lower body exercises, and they became my foundation for rebuilding. They didn’t just restore strength, they brought back my confidence

Today, my knees are stronger and more resilient than ever

💡 Remember: 1% better each day adds up to 37% improvement by the end of the year

#KneeRecovery #PCLRecovery #InjuryRehab #KneeStrength #PhysicalTherapy #LegRehab #RecoveryJourney #PrehabAndRehab #ThinkSmallGainBig #OnePercentBetter #TrustTheProcess #ComebackStronger #ConsistencyIsKey #DisciplineEqualsFreedom #StrongNotBroken #GrowthMinds #LowerBodyWorkout #LegDayEveryday #StrengthTraining #FunctionalFitness #AthleticTraining #FitnessLifestyle #TrainSmart #PerformanceTraining

You don’t need endless cardio to burn fat

jump higher, sprint faster, and shred fat, all while training less

Single Box Jumps: Vertical power and explosiveness, especially for quads and glutes

Box Hurdle Jumps: Works reactive strength, coordination, and hip mobility while keeping a fast ground contact

Box to Depth Jump (Lateral): Trains reactive lateral power, great for agility and change-of-direction transfer

Lateral Box Jumps: Targets hip abductors, glutes, and ankle stability while training side-to-side explosiveness

Deficit Lunge to Step: Adds unilateral strength and balance, but from a deeper range of motion, good for injury-proofing and athletic carryover

The Results You Can Expect:
✅ Improved body composition and a tighter waistline
✅ Better cardiovascular health markers (like blood pressure & cholesterol)
✅ A serious boost to your VO₂max and overall endurance
✅ Faster run times and more power in your sport
💡 All with 50% less training time than traditional cardio

👉 Stop just training harder. Start training smarter. Plyos are the cheat code

#plyometrics #explosivetraining #trainsmarter #boxjumps #athletictraining #jumphigher #powertraining #fatlossworkout #fitness #workout #speedandagility #verticaljump #sportsperformance #hiitworkout #gymmotivation

You don’t need endless cardio to burn fat

jump higher, sprint faster, and shred fat, all while training less

Single Box Jumps: Vertical power and explosiveness, especially for quads and glutes

Box Hurdle Jumps: Works reactive strength, coordination, and hip mobility while keeping a fast ground contact

Box to Depth Jump (Lateral): Trains reactive lateral power, great for agility and change-of-direction transfer

Lateral Box Jumps: Targets hip abductors, glutes, and ankle stability while training side-to-side explosiveness

Deficit Lunge to Step: Adds unilateral strength and balance, but from a deeper range of motion, good for injury-proofing and athletic carryover

The Results You Can Expect:
✅ Improved body composition and a tighter waistline
✅ Better cardiovascular health markers (like blood pressure & cholesterol)
✅ A serious boost to your VO₂max and overall endurance
✅ Faster run times and more power in your sport
💡 All with 50% less training time than traditional cardio

👉 Stop just training harder. Start training smarter. Plyos are the cheat code

#plyometrics #explosivetraining #trainsmarter #boxjumps #athletictraining #jumphigher #powertraining #fatlossworkout #fitness #workout #speedandagility #verticaljump #sportsperformance #hiitworkout #gymmotivation

This fundamental movement builds strong, sculpted shoulders and powerful triceps. It’s also one of the best ways to improve posture and total-body strength.

Form Cues for Success:
✅ Keep your ribcage down
✅ Brace your core
✅ Press slightly back so the weight finishes over your ears

Master these cues, press with control, and watch your strength soar! 🚀

#VerticalPress #OverheadPress #ShoulderWorkout #StrengthTraining #FitnessTips #LiftHeavy #FitEducation #CoachTips

This fundamental movement builds strong, sculpted shoulders and powerful triceps. It’s also one of the best ways to improve posture and total-body strength.

Form Cues for Success:
✅ Keep your ribcage down
✅ Brace your core
✅ Press slightly back so the weight finishes over your ears

Master these cues, press with control, and watch your strength soar! 🚀

#VerticalPress #OverheadPress #ShoulderWorkout #StrengthTraining #FitnessTips #LiftHeavy #FitEducation #CoachTips

🕊️ Pigeon Pose
My go-to for targeting the piriformis, a deep glute muscle that stabilizes the hips and rotates the legs outward.

Using a box or elevated surface increases the load, giving a deeper, more precise stretch.

Great for releasing tight hips, especially if you run, squat, or cycle often.

🤸 Handstand
Beyond building balance and upper-body strength, handstands work on the inside too.

Lymphatic drainage & endocrine health: Inversions help regulate hormones while improving cardiovascular, nervous, and lymphatic system function.

Builds confidence and shoulder stability, a fun but powerful way to train.

🧘‍♂️ Wheel Pose
A full-body backbend that flips modern posture on its head.

Stretches the anterior chain (chest, shoulders, hip flexors).

Strengthens the posterior chain (upper back, glutes, hamstrings).

🦋 Butterfly Pose
A gentle yet powerful hip and spine release.
Improves hip flexibility and opens the groin.

Helps decompress the lower spine and pelvis, reducing tension from sitting or heavy lifting.

🐍 Upward Dog (Urdhva Mukha Svanasana)
A foundational backbend that strengthens the arms, wrists, and spine while opening the chest and lungs.

Builds spinal mobility and energizes the nervous system.

Perfect as a transition pose between strength work and deeper backbends like Wheel.

#YogaForAthletes #YogaFlow #YogaEveryDamnDay #YogaPractice #YogaCommunity #StrengthAndMobility #MobilityTraining #FunctionalFitness #RecoveryWork #GymAndYoga #TrainRecoverRepeat #MoveBetter #FlexibilityTraining #MindBodyBalance #AthleteLife

🕊️ Pigeon Pose
My go-to for targeting the piriformis, a deep glute muscle that stabilizes the hips and rotates the legs outward.

Using a box or elevated surface increases the load, giving a deeper, more precise stretch.

Great for releasing tight hips, especially if you run, squat, or cycle often.

🤸 Handstand
Beyond building balance and upper-body strength, handstands work on the inside too.

Lymphatic drainage & endocrine health: Inversions help regulate hormones while improving cardiovascular, nervous, and lymphatic system function.

Builds confidence and shoulder stability, a fun but powerful way to train.

🧘‍♂️ Wheel Pose
A full-body backbend that flips modern posture on its head.

Stretches the anterior chain (chest, shoulders, hip flexors).

Strengthens the posterior chain (upper back, glutes, hamstrings).

🦋 Butterfly Pose
A gentle yet powerful hip and spine release.
Improves hip flexibility and opens the groin.

Helps decompress the lower spine and pelvis, reducing tension from sitting or heavy lifting.

🐍 Upward Dog (Urdhva Mukha Svanasana)
A foundational backbend that strengthens the arms, wrists, and spine while opening the chest and lungs.

Builds spinal mobility and energizes the nervous system.

Perfect as a transition pose between strength work and deeper backbends like Wheel.

#YogaForAthletes #YogaFlow #YogaEveryDamnDay #YogaPractice #YogaCommunity #StrengthAndMobility #MobilityTraining #FunctionalFitness #RecoveryWork #GymAndYoga #TrainRecoverRepeat #MoveBetter #FlexibilityTraining #MindBodyBalance #AthleteLife

Think Small, Gain Big
After tearing my PCL (posterior cruciate ligament), my leg was immobilized for so long that the muscles in my right lower leg shrank significantly compared to my left.

Rebuilding wasn’t about doing something extreme, it is about consistent small efforts.

Incorporating these lower body exercises became a game-changer for me. They helped restore strength, balance, and confidence in my legs.

Today, my knees are stronger and more protected than ever before

💡 Remember: 1% better each day adds up to 37% improvement by the end of the year

#KneeRecovery #PCLRecovery #InjuryRehab #KneeStrength #PhysicalTherapy #LegRehab #RecoveryJourney #PrehabAndRehab #ThinkSmallGainBig #OnePercentBetter #TrustTheProcess #ComebackStronger #ConsistencyIsKey #DisciplineEqualsFreedom #StrongNotBroken #GrowthMinds #LowerBodyWorkout #LegDayEveryday #StrengthTraining #FunctionalFitness #AthleticTraining #FitnessLifestyle #TrainSmart #PerformanceTraining

Think Small, Gain Big
After tearing my PCL (posterior cruciate ligament), my leg was immobilized for so long that the muscles in my right lower leg shrank significantly compared to my left.

Rebuilding wasn’t about doing something extreme, it is about consistent small efforts.

Incorporating these lower body exercises became a game-changer for me. They helped restore strength, balance, and confidence in my legs.

Today, my knees are stronger and more protected than ever before

💡 Remember: 1% better each day adds up to 37% improvement by the end of the year

#KneeRecovery #PCLRecovery #InjuryRehab #KneeStrength #PhysicalTherapy #LegRehab #RecoveryJourney #PrehabAndRehab #ThinkSmallGainBig #OnePercentBetter #TrustTheProcess #ComebackStronger #ConsistencyIsKey #DisciplineEqualsFreedom #StrongNotBroken #GrowthMinds #LowerBodyWorkout #LegDayEveryday #StrengthTraining #FunctionalFitness #AthleticTraining #FitnessLifestyle #TrainSmart #PerformanceTraining

The Ab Wheel rollout is a powerful anti-extension exercise. Unlike a crunch where your core creates movement, here your core’s job is to prevent it, keeping your spine stable as you extend

Rollouts train all the muscles on the front of your core (rectus abdominis, obliques, and deep stabilizers) to keep your spine neutral while your arms move overhead

#AbWheel #CoreStrength #CoreTraining #AntiExtension #AbWorkout #StrongCore #StrengthTraining #FunctionalFitness #InjuryPrevention #PostureCorrection #TrainSmart #AthleteTraining #CoreStability #SpinalHealth #FitnessTips #YEGfitness #EdmontonFitness

The Ab Wheel rollout is a powerful anti-extension exercise. Unlike a crunch where your core creates movement, here your core’s job is to prevent it, keeping your spine stable as you extend

Rollouts train all the muscles on the front of your core (rectus abdominis, obliques, and deep stabilizers) to keep your spine neutral while your arms move overhead

#AbWheel #CoreStrength #CoreTraining #AntiExtension #AbWorkout #StrongCore #StrengthTraining #FunctionalFitness #InjuryPrevention #PostureCorrection #TrainSmart #AthleteTraining #CoreStability #SpinalHealth #FitnessTips #YEGfitness #EdmontonFitness

Get strong AND grow your 🍑 with the Sumo Deadlift
The deadlift is one of the most powerful movements you can train. It teaches you how to bend, brace, and lift, whether 20 pounds or 400. Mastering the setup keeps you strong, safe, and moving better in and out of the gym

🏆 Step-by-Step Sumo Setup
1️⃣ Wide Stance — feet outside shoulder-width, toes turned slightly out
2️⃣ Shins to Bar — close and nearly vertical
3️⃣ Grip — hands inside the knees, double overhand/mixed/hook
4️⃣ Hips & Torso — drop hips, chest tall, lats tight
5️⃣ Spread the Floor — drive knees out, push the ground away, neutral spine

WHY GO SUMO?
👉 Less Back Stress: The wider stance and upright torso naturally reduce pressure on your lumbar spine.l
👉 Targeted Growth: This stance is a cheat code for developing your glutes, quads, and adductors
👉 Built for YOUR Anatomy: Perfect for lifters with longer legs, allowing for a stronger and safer starting position

#deadliftmechanics #posteriorchain #strengthtraining #deadliftday #powerlifting #strengthcoach #gymtips #yegfitness #albertastrong #canadianlifters #trainwithintention #tigerstylefitness

Get strong AND grow your 🍑 with the Sumo Deadlift
The deadlift is one of the most powerful movements you can train. It teaches you how to bend, brace, and lift, whether 20 pounds or 400. Mastering the setup keeps you strong, safe, and moving better in and out of the gym

🏆 Step-by-Step Sumo Setup
1️⃣ Wide Stance — feet outside shoulder-width, toes turned slightly out
2️⃣ Shins to Bar — close and nearly vertical
3️⃣ Grip — hands inside the knees, double overhand/mixed/hook
4️⃣ Hips & Torso — drop hips, chest tall, lats tight
5️⃣ Spread the Floor — drive knees out, push the ground away, neutral spine

WHY GO SUMO?
👉 Less Back Stress: The wider stance and upright torso naturally reduce pressure on your lumbar spine.l
👉 Targeted Growth: This stance is a cheat code for developing your glutes, quads, and adductors
👉 Built for YOUR Anatomy: Perfect for lifters with longer legs, allowing for a stronger and safer starting position

#deadliftmechanics #posteriorchain #strengthtraining #deadliftday #powerlifting #strengthcoach #gymtips #yegfitness #albertastrong #canadianlifters #trainwithintention #tigerstylefitness

Why Your Shoulders Love It
✅ Reduced Joint Stress The traditional barbell locks your shoulders into a fixed plane. With alternating dumbbells, you allow the shoulders to move more naturally. Each arm finds its own groove, reducing impingement risk

✅ Scapular Freedom Dumbbells let your shoulder blades retract and move freely against the bench. That freedom creates space in the joint, preventing that sharp “pinching” so many of us feel

✅ Stability Challenge Keeping one arm locked out forces the shoulder and upper back stabilizers to fire HARD. You’re not just building pecs, you’re building long-term shoulder health

But the benefits go deeper:
🧠 Mind-Muscle Connection Alternating slows the tempo, forcing you to feel every rep. This creates laser-focused activation and prevents mindless pressing

💪 Monster Pump The combination of a loaded stretch at the bottom + an isometric squeeze at the top creates NONSTOP TENSION. The result is a monster pump

📈 Bottom-Loaded Stretch You create maximum pec tension from the very first rep. This deep stretch under load is one of the strongest drivers of hypertrophy you can get

#ShouldersLoveThisExercise #ShoulderHealth #ChestDay #DumbbellPress #MindMuscleConnection #StrengthTraining #GymTips #PainFreeLifting

Why Your Shoulders Love It
✅ Reduced Joint Stress The traditional barbell locks your shoulders into a fixed plane. With alternating dumbbells, you allow the shoulders to move more naturally. Each arm finds its own groove, reducing impingement risk

✅ Scapular Freedom Dumbbells let your shoulder blades retract and move freely against the bench. That freedom creates space in the joint, preventing that sharp “pinching” so many of us feel

✅ Stability Challenge Keeping one arm locked out forces the shoulder and upper back stabilizers to fire HARD. You’re not just building pecs, you’re building long-term shoulder health

But the benefits go deeper:
🧠 Mind-Muscle Connection Alternating slows the tempo, forcing you to feel every rep. This creates laser-focused activation and prevents mindless pressing

💪 Monster Pump The combination of a loaded stretch at the bottom + an isometric squeeze at the top creates NONSTOP TENSION. The result is a monster pump

📈 Bottom-Loaded Stretch You create maximum pec tension from the very first rep. This deep stretch under load is one of the strongest drivers of hypertrophy you can get

#ShouldersLoveThisExercise #ShoulderHealth #ChestDay #DumbbellPress #MindMuscleConnection #StrengthTraining #GymTips #PainFreeLifting

The Decelerating Phase is where the real strength shows. As you lower into a dip, your elbows and triceps act as shock absorbers, controlling your bodyweight with precision

The Serratus Anterior Muscle
The serratus keeps your scapula stable against your ribcage, protecting your shoulder joint and unlocking real power transfer

This small muscle does more for shoulder health than the big, visible delts ever could

Small efforts, massive returns
⚡ 10 reps with full control
⚡ 1% better each day = 37% stronger by year’s end

#ShouldersOverHands #ElbowsOverHands #1PercentBetter #SmallChangesBigResults #AtomicHabits #StrengthTraining #MobilityTraining #ProgressNotPerfection #ConsistencyIsKey #SelfImprovementJourney #TinyStepsBigChanges #DailyImprovement #InjuryRecovery #FunctionalFitness #BetterEveryDay

The Decelerating Phase is where the real strength shows. As you lower into a dip, your elbows and triceps act as shock absorbers, controlling your bodyweight with precision

The Serratus Anterior Muscle
The serratus keeps your scapula stable against your ribcage, protecting your shoulder joint and unlocking real power transfer

This small muscle does more for shoulder health than the big, visible delts ever could

Small efforts, massive returns
⚡ 10 reps with full control
⚡ 1% better each day = 37% stronger by year’s end

#ShouldersOverHands #ElbowsOverHands #1PercentBetter #SmallChangesBigResults #AtomicHabits #StrengthTraining #MobilityTraining #ProgressNotPerfection #ConsistencyIsKey #SelfImprovementJourney #TinyStepsBigChanges #DailyImprovement #InjuryRecovery #FunctionalFitness #BetterEveryDay

So, instead of asking, “What can I do on my best day?” ask yourself, “What can I stick to on my worst day?”

Design your training and your life so that showing up is the easy part. Willpower will always be a factor, but a good system minimizes the amount of willpower you need to follow through

#Habits #Mindset #Growth #Discipline #Focus
#Motivation #Success #Change #Consistency #Wellness
#Productivity #Balance #Clarity #Progress #Energy

So, instead of asking, “What can I do on my best day?” ask yourself, “What can I stick to on my worst day?”

Design your training and your life so that showing up is the easy part. Willpower will always be a factor, but a good system minimizes the amount of willpower you need to follow through

#Habits #Mindset #Growth #Discipline #Focus
#Motivation #Success #Change #Consistency #Wellness
#Productivity #Balance #Clarity #Progress #Energy

🦍Want to Build a Monstrous Back?🦍

The flexed arm hang is one of the simplest, yet most powerful, ways to build pull-up strength

The Struggle (During the Hold)
Your lats, biceps, and stabilizers squeeze so hard they compress their own blood vessels (ischemia)

With less oxygen, fuel burns fast and byproducts build up, that’s the burn

In this low-oxygen state, your brain recruits more fibers, especially fast-twitch ones

The shake you feel is a physical sign of your nervous system rebuilding the highway of communication to your muscles, teaching your brain to fire stronger, faster, and more efficiently

The Reward (After the Hold)
As soon as you let go, blood rushes back in (reactive hyperemia), flushing waste and delivering oxygen

The Payoff (Why It Works)
Top-End Strength: Own the hardest part of the pull-up.
Mind-Muscle Connection: Better control of your lats and biceps.
Endurance: Hold longer, rep more, lower slower.
Grip Strength: Fortify the first link in the chain.

PullUps #PullUpProgression #FlexedArmHang #PullUpChallenge #Calisthenics #BodyweightTraining #StrengthTraining #Isometrics #IsometricStrength #GripStrength #MindMuscleConnection #StaticStrength #TimeUnderTension #StrongBack #FirstPullUp #ExerciseScience #FunctionalStrength #UpperBodyStrength #StrengthGoals #StrongerEveryDay

🦍Want to Build a Monstrous Back?🦍

The flexed arm hang is one of the simplest, yet most powerful, ways to build pull-up strength

The Struggle (During the Hold)
Your lats, biceps, and stabilizers squeeze so hard they compress their own blood vessels (ischemia)

With less oxygen, fuel burns fast and byproducts build up, that’s the burn

In this low-oxygen state, your brain recruits more fibers, especially fast-twitch ones

The shake you feel is a physical sign of your nervous system rebuilding the highway of communication to your muscles, teaching your brain to fire stronger, faster, and more efficiently

The Reward (After the Hold)
As soon as you let go, blood rushes back in (reactive hyperemia), flushing waste and delivering oxygen

The Payoff (Why It Works)
Top-End Strength: Own the hardest part of the pull-up.
Mind-Muscle Connection: Better control of your lats and biceps.
Endurance: Hold longer, rep more, lower slower.
Grip Strength: Fortify the first link in the chain.

PullUps #PullUpProgression #FlexedArmHang #PullUpChallenge #Calisthenics #BodyweightTraining #StrengthTraining #Isometrics #IsometricStrength #GripStrength #MindMuscleConnection #StaticStrength #TimeUnderTension #StrongBack #FirstPullUp #ExerciseScience #FunctionalStrength #UpperBodyStrength #StrengthGoals #StrongerEveryDay

Ever wonder why trainers are so obsessed with planks?

While endless crunches might feel like you’re building a stronger core, the real secret to functional strength lies not in creating motion, but in resisting it

The Power of “Anti-Movement” Training
The core’s most vital job is to prevent unwanted motion

Experts break it down into four key categories:

Anti-extension: Resisting the urge to arch your lower back (e.g., a standard plank)

Anti-Rotation Resisting a twisting force (e.g., a Pallof press).

Anti-Flexion Resisting the urge to round forward (e.g., a deadlift, loaded carries).

Anti-Lateral Flexion Resisting a side-bending force (e.g., a side plank)

What Is Lateral Flexion?
Lateral = to the side
Flexion = bending

The side plank trains you to resist lateral flexion.
By holding your body in a rigid, straight line, your obliques and hip stabilizers learn to keep you from collapsing toward the floor.

Is Everything in the Gym “Functional”?
Functional strength is a popular buzzword, and for good reason. Generally, any exercise that improves your ability to push, pull, hinge, squat, carry, or stabilize is considered functional.

To me, the most effective functional training strengthens the body’s myofascial slings rather than just isolated muscles

These slings are interconnected chains of muscles and connective tissue (fascia) that run across the body, often in diagonal patterns.

Think about running: as your right leg drives forward, your left arm naturally swings with it. That counterbalance keeps you upright and powerful, a perfect example of your slings in action.

Exercises like the side plank strengthen more than one muscle group. They train the entire sling system to share load, stabilize, and transfer force, making them not just functional but foundational.

#SidePlank #CoreTraining #FunctionalStrength #AntiMovement #CoreWorkout #ObliqueStrength #PlankChallenge #StrengthTraining #FitnessTips #BodyweightTraining #ResilientCore #FunctionalFitness #WorkoutIdeas #AthleticTraining #MoveBetter

Ever wonder why trainers are so obsessed with planks?

While endless crunches might feel like you’re building a stronger core, the real secret to functional strength lies not in creating motion, but in resisting it

The Power of “Anti-Movement” Training
The core’s most vital job is to prevent unwanted motion

Experts break it down into four key categories:

Anti-extension: Resisting the urge to arch your lower back (e.g., a standard plank)

Anti-Rotation Resisting a twisting force (e.g., a Pallof press).

Anti-Flexion Resisting the urge to round forward (e.g., a deadlift, loaded carries).

Anti-Lateral Flexion Resisting a side-bending force (e.g., a side plank)

What Is Lateral Flexion?
Lateral = to the side
Flexion = bending

The side plank trains you to resist lateral flexion.
By holding your body in a rigid, straight line, your obliques and hip stabilizers learn to keep you from collapsing toward the floor.

Is Everything in the Gym “Functional”?
Functional strength is a popular buzzword, and for good reason. Generally, any exercise that improves your ability to push, pull, hinge, squat, carry, or stabilize is considered functional.

To me, the most effective functional training strengthens the body’s myofascial slings rather than just isolated muscles

These slings are interconnected chains of muscles and connective tissue (fascia) that run across the body, often in diagonal patterns.

Think about running: as your right leg drives forward, your left arm naturally swings with it. That counterbalance keeps you upright and powerful, a perfect example of your slings in action.

Exercises like the side plank strengthen more than one muscle group. They train the entire sling system to share load, stabilize, and transfer force, making them not just functional but foundational.

#SidePlank #CoreTraining #FunctionalStrength #AntiMovement #CoreWorkout #ObliqueStrength #PlankChallenge #StrengthTraining #FitnessTips #BodyweightTraining #ResilientCore #FunctionalFitness #WorkoutIdeas #AthleticTraining #MoveBetter

Motivation Fades. Habits Stay.

Habits matter. Almost every result you achieve is a lagging measure of your habits.

You don’t get strong by chasing PRs. You get strong by showing up on the days you don’t feel like it.

Improved strength is just a reflection of:
Your sleep habits
Your training consistency
Your nutrition decisions
Results don’t require magic. Just momentum.

#Motivation #Discipline #Habits #Consistency #Strength #KeepShowingUp #DailyGrind #NoExcuses #MindsetMatters #StrongHabits #BuildDiscipline #StayConsistent #LongTermSuccess #SmallStepsBigResults #FitnessMindset

Motivation Fades. Habits Stay.

Habits matter. Almost every result you achieve is a lagging measure of your habits.

You don’t get strong by chasing PRs. You get strong by showing up on the days you don’t feel like it.

Improved strength is just a reflection of:
Your sleep habits
Your training consistency
Your nutrition decisions
Results don’t require magic. Just momentum.

#Motivation #Discipline #Habits #Consistency #Strength #KeepShowingUp #DailyGrind #NoExcuses #MindsetMatters #StrongHabits #BuildDiscipline #StayConsistent #LongTermSuccess #SmallStepsBigResults #FitnessMindset

Nature gives you power… and your dog knows it best

My furry friend gets it, sometimes we need to train in nature.
You can move your body anywhere, gym or no gym

Just move.
Go for a hike.
Breathe.
Stay fit no matter where you are.

Every step on the Blackmud Creek trail feels like hitting the reset button. The air is cleaner. The trees are calming, soaking up negative energy and grounding me in the present.

Strength doesn’t always come from dumbbells and barbells.

Sometimes the most profound power comes from giving your mind room to breathe and your spirit space to wander

#NaturePower #TrailTherapy #GetOutside #BlackmudCreek #MoveYourBody #NoGymNoProblem #OutdoorWorkout #TrainAnywhere #FunctionalFitness #HealthyHabits #DogCoPilot #TrailDog #AdventurePup #DogsInNature #ResetYourMind #PowerOfNature #MindBodySoul #MovementIsMedicine #WellnessJourney #PositiveEnergy

Nature gives you power… and your dog knows it best

My furry friend gets it, sometimes we need to train in nature.
You can move your body anywhere, gym or no gym

Just move.
Go for a hike.
Breathe.
Stay fit no matter where you are.

Every step on the Blackmud Creek trail feels like hitting the reset button. The air is cleaner. The trees are calming, soaking up negative energy and grounding me in the present.

Strength doesn’t always come from dumbbells and barbells.

Sometimes the most profound power comes from giving your mind room to breathe and your spirit space to wander

#NaturePower #TrailTherapy #GetOutside #BlackmudCreek #MoveYourBody #NoGymNoProblem #OutdoorWorkout #TrainAnywhere #FunctionalFitness #HealthyHabits #DogCoPilot #TrailDog #AdventurePup #DogsInNature #ResetYourMind #PowerOfNature #MindBodySoul #MovementIsMedicine #WellnessJourney #PositiveEnergy

🔥 Discipline = Freedom
Most people think fitness is about workouts and diets… but the truth is, it’s about building habits that transform your body AND your life.

That’s what Tiger Style Fitness is built on.
✅ Habit-based training
✅ Simple, science-backed systems
✅ A forward-focused mindset

Through discipline in the gym, you raise your competitive level performing at a higher standard in both your professional and personal life.

I’m Foodguyavi 👋
ACE Certified Personal Trainer | Nutrition Specialist | Yoga Teacher
With 20+ years of training and coaching experience, I’ve helped clients from first-time lifters to seasoned athletes build lean muscle, burn fat, and move better.

🚀 Now it’s your turn.

Stop guessing. Start progressing.
👉 Book your complimentary 15-min Goal-Setting Call today, and let’s build your action plan.

#yegfitness #edmontonfitness #yegpersonaltrainer #edmontonpersonaltrainer #yegliving #yeggers #yeghealth #TigerStyleFitness #DisciplineEqualsFreedom #fitnessmindset #habitbasedfitness #consistenteffort #ownyourresults #trainforlife #strengthandconditioning #mensfitness #womensfitness #functionaltraining #fitnessjourney #goalsetting #getstrong #workoutinspiration #edmontonliving #yegbiz #personaltraining

🔥 Discipline = Freedom
Most people think fitness is about workouts and diets… but the truth is, it’s about building habits that transform your body AND your life.

That’s what Tiger Style Fitness is built on.
✅ Habit-based training
✅ Simple, science-backed systems
✅ A forward-focused mindset

Through discipline in the gym, you raise your competitive level performing at a higher standard in both your professional and personal life.

I’m Foodguyavi 👋
ACE Certified Personal Trainer | Nutrition Specialist | Yoga Teacher
With 20+ years of training and coaching experience, I’ve helped clients from first-time lifters to seasoned athletes build lean muscle, burn fat, and move better.

🚀 Now it’s your turn.

Stop guessing. Start progressing.
👉 Book your complimentary 15-min Goal-Setting Call today, and let’s build your action plan.

#yegfitness #edmontonfitness #yegpersonaltrainer #edmontonpersonaltrainer #yegliving #yeggers #yeghealth #TigerStyleFitness #DisciplineEqualsFreedom #fitnessmindset #habitbasedfitness #consistenteffort #ownyourresults #trainforlife #strengthandconditioning #mensfitness #womensfitness #functionaltraining #fitnessjourney #goalsetting #getstrong #workoutinspiration #edmontonliving #yegbiz #personaltraining

Don’t chase perfection. Focus on the systems, not the outcomes. If you are doing the right things, benefits will happen

#NutritionTips #HealthyEating #WeightLossJourney #MindfulEating #HabitChange #FitnessMindset #FatLoss #HealthAndWellness
#NutritionCoach #EmotionalEating #ConsistencyIsKey #HealthEducation #HealthyLifestyle #WellnessJourney

Don’t chase perfection. Focus on the systems, not the outcomes. If you are doing the right things, benefits will happen

#NutritionTips #HealthyEating #WeightLossJourney #MindfulEating #HabitChange #FitnessMindset #FatLoss #HealthAndWellness
#NutritionCoach #EmotionalEating #ConsistencyIsKey #HealthEducation #HealthyLifestyle #WellnessJourney

Having completed my favourite race of the year, the Red Deer Super 10km, I’m reminded why this challenge is so transformative. Every obstacle tested my grit, pushed me past my limits, and revealed strength I didn’t know I had.

This power isn’t just for race day, the work we put into this event becomes fuel for every challenge ahead, both on and off the course. 💪🔥 @sandhu32

#SpartanRaceSuper10km #SpartanRace #SpartanTraining #OCR #ObstacleCourseRacing #SpartanStrong #SpartanWarrior #SpartanSpirit
#RunningCommunity #RunnersOfInstagram #RunHappy #RunStrong #EnduranceTraining #RunnersLife
#FitnessMotivation #TrainHard #NoExcuses #StrongerEveryDay #GritAndGlory

Having completed my favourite race of the year, the Red Deer Super 10km, I’m reminded why this challenge is so transformative. Every obstacle tested my grit, pushed me past my limits, and revealed strength I didn’t know I had.

This power isn’t just for race day, the work we put into this event becomes fuel for every challenge ahead, both on and off the course. 💪🔥 @sandhu32

#SpartanRaceSuper10km #SpartanRace #SpartanTraining #OCR #ObstacleCourseRacing #SpartanStrong #SpartanWarrior #SpartanSpirit
#RunningCommunity #RunnersOfInstagram #RunHappy #RunStrong #EnduranceTraining #RunnersLife
#FitnessMotivation #TrainHard #NoExcuses #StrongerEveryDay #GritAndGlory

Fitness is possible without spending countless hours in the gym

With the right strategies, you can go from out of shape to fit in the least amount of time possible.

Box jumps are a plyometric exercise that moves your own bodyweight through space.

Just one minute of this will significantly boost speed, strength, and endurance, pushing your body’s anaerobic threshold and increasing its ability to perform at high intensity

Bounding & hurdle jumps train you to push off fast, just like sprinting.

They build strong glutes and hamstrings, improve quickness, and burn a ton of calories

Everybody can perform a jump, it’s something we’ve all done and still have the ability to do

It’s also one of the best ways to
✅ Improve energy systems for better sports performance
✅ Enhance recovery during intense efforts
✅ Accelerate lean muscle development
✅ Amplify resilience against fatigue in short, explosive bursts

Start jumping, get fitter, faster, stronger💥

##JumpTraining #AthleticStrength #FatLossTraining #ExplosiveTraining #Bounding #SprintTraining #EfficientWorkout #TrainSmarter #HIITworkout #FatLoss #MetabolicConditioning #BodyweightWorkout #NoExcuses #WorkoutInspiration #GetFit #FitnessJourney #TimeSaverWorkout

Fitness is possible without spending countless hours in the gym

With the right strategies, you can go from out of shape to fit in the least amount of time possible.

Box jumps are a plyometric exercise that moves your own bodyweight through space.

Just one minute of this will significantly boost speed, strength, and endurance, pushing your body’s anaerobic threshold and increasing its ability to perform at high intensity

Bounding & hurdle jumps train you to push off fast, just like sprinting.

They build strong glutes and hamstrings, improve quickness, and burn a ton of calories

Everybody can perform a jump, it’s something we’ve all done and still have the ability to do

It’s also one of the best ways to
✅ Improve energy systems for better sports performance
✅ Enhance recovery during intense efforts
✅ Accelerate lean muscle development
✅ Amplify resilience against fatigue in short, explosive bursts

Start jumping, get fitter, faster, stronger💥

##JumpTraining #AthleticStrength #FatLossTraining #ExplosiveTraining #Bounding #SprintTraining #EfficientWorkout #TrainSmarter #HIITworkout #FatLoss #MetabolicConditioning #BodyweightWorkout #NoExcuses #WorkoutInspiration #GetFit #FitnessJourney #TimeSaverWorkout

That post-Spartan feeling... every muscle earned its ache🏅 But the work isn’t over

Smart recovery is key to bouncing back stronger.
My focus is on mobility, stability, and flushing out the system without adding more stress

🏋️‍♂️ Ab Wheel
Great for anterior core activation and spinal stability, but keep it slow to avoid straining tired hip flexors

🦵 Band Wall Squat
Pairs isometric quad work with hip/knee mobility. Perfect for flushing blood into the legs without heavy load

🧘 Back Bend & Wheel Pose
Excellent for spinal extension and opening up the front chain (hip flexors, abs, chest)

🐒 Monkey Foot Raise
The secret to a durable stride. It bulletproofs the often-neglected muscles in your shins and hips that are crucial for picking your feet up when you’re fatigued

💪 Nordic Curl
Strong eccentric hamstring focus, great for posterior chain resilience

The key is listening to your body. These are for controlled, active recovery, not for intensity
Move with purpose!

#PostRaceRecovery #ActiveRecovery #SpartanRace #OCR #Mobility #SmartTraining #RecoveryDay #WorkoutRecovery #FunctionalFitness

That post-Spartan feeling... every muscle earned its ache🏅 But the work isn’t over

Smart recovery is key to bouncing back stronger.
My focus is on mobility, stability, and flushing out the system without adding more stress

🏋️‍♂️ Ab Wheel
Great for anterior core activation and spinal stability, but keep it slow to avoid straining tired hip flexors

🦵 Band Wall Squat
Pairs isometric quad work with hip/knee mobility. Perfect for flushing blood into the legs without heavy load

🧘 Back Bend & Wheel Pose
Excellent for spinal extension and opening up the front chain (hip flexors, abs, chest)

🐒 Monkey Foot Raise
The secret to a durable stride. It bulletproofs the often-neglected muscles in your shins and hips that are crucial for picking your feet up when you’re fatigued

💪 Nordic Curl
Strong eccentric hamstring focus, great for posterior chain resilience

The key is listening to your body. These are for controlled, active recovery, not for intensity
Move with purpose!

#PostRaceRecovery #ActiveRecovery #SpartanRace #OCR #Mobility #SmartTraining #RecoveryDay #WorkoutRecovery #FunctionalFitness

🏆🔥 Won this beer can roaster in the Blazing Wing Challenge at Hudson Bar

Smoked a turkey low and slow with natural smoke and Guinness stout inside, it came out next-level delicious 🦃🍺

Proof that the best prizes come from the most unexpected wins. 😉

#HudsonBar #BlazingWingChallenge #Winner #BBQ #SmokedTurkey #Guinness #GrillMaster #Foodie #BackyardBBQ #UnexpectedWins #Delicious

🏆🔥 Won this beer can roaster in the Blazing Wing Challenge at Hudson Bar

Smoked a turkey low and slow with natural smoke and Guinness stout inside, it came out next-level delicious 🦃🍺

Proof that the best prizes come from the most unexpected wins. 😉

#HudsonBar #BlazingWingChallenge #Winner #BBQ #SmokedTurkey #Guinness #GrillMaster #Foodie #BackyardBBQ #UnexpectedWins #Delicious

Aroo!
Finished strong at the Spartan Super! 💪

#SpartanRace #SpartanSuper #SpartanFinisher #OCR #ObstacleCourseRace #SpartanCanada #RedDeerSpartan #NoExcuses #TrainHardRaceHard #ConquerTheCourse #PushYourLimits #BeUnbreakable #RaceDayVictory #FitnessJourney #GritAndGlory #StrongerEveryStep

Aroo!
Finished strong at the Spartan Super! 💪

#SpartanRace #SpartanSuper #SpartanFinisher #OCR #ObstacleCourseRace #SpartanCanada #RedDeerSpartan #NoExcuses #TrainHardRaceHard #ConquerTheCourse #PushYourLimits #BeUnbreakable #RaceDayVictory #FitnessJourney #GritAndGlory #StrongerEveryStep

A few days soaking in the Austin sun

#AustinTexas #BigSkyEnergy #TexasSun #SlowTravel #CityVibes #UrbanStillness #SouthCongress #ZilkerPark #AustinVibes #TravelReels #WanderWithMe #ExploreAustin #StillnessInMotion #HillCountryVibes

A few days soaking in the Austin sun

#AustinTexas #BigSkyEnergy #TexasSun #SlowTravel #CityVibes #UrbanStillness #SouthCongress #ZilkerPark #AustinVibes #TravelReels #WanderWithMe #ExploreAustin #StillnessInMotion #HillCountryVibes

🔥 Ginger Soy Chicken Marinade 🍗
- Chicken breast
- 8 oz water
- 8 oz Kikkoman soy sauce
- 2 oz ginger
- 2 oz garlic
- 2 oz brown sugar

Bring to a boil. Let cool.
Marinate chicken 6–24 hrs.
Finish with honey.
Marinade keeps 1 week. reuse once.

#GingerSoyChicken #Kikkoman #EasyMarinade #HomeCooking #ChickenRecipe
#WeeknightDinner #MealPrepIdeas #AsianInspired #FoodieFinds #QuickMeals

🔥 Ginger Soy Chicken Marinade 🍗
- Chicken breast
- 8 oz water
- 8 oz Kikkoman soy sauce
- 2 oz ginger
- 2 oz garlic
- 2 oz brown sugar

Bring to a boil. Let cool.
Marinate chicken 6–24 hrs.
Finish with honey.
Marinade keeps 1 week. reuse once.

#GingerSoyChicken #Kikkoman #EasyMarinade #HomeCooking #ChickenRecipe
#WeeknightDinner #MealPrepIdeas #AsianInspired #FoodieFinds #QuickMeals

💪 The Quad Killer Single Leg Box Jumps
This explosive drill demands quad dominance, stability, and power, from your VMO

Why the VMO Matters
The VMO (Vastus Medialis Oblique) is the fast-twitch, teardrop-shaped muscle near your knee. It plays a critical role in:
🏃‍♂️ Sprinting speed
🦘 Jump height
🛑 Quick deceleration
🌀 Direction changes
🛡️ Knee stability & injury prevention

It’s the first quad muscle to fire under load, it’s your first line of defense for protecting your knees.

#VMO #QuadKiller #BulletproofKnees #KneesOverToes #QuadStrength #KneeHealth #AthleticPerformance #SingleLegTraining #ExplosivePower #StrengthTraining #FunctionalFitness #LegDayWorkout #PerformanceTraining #ATGInspired #TrainForLife

💪 The Quad Killer Single Leg Box Jumps
This explosive drill demands quad dominance, stability, and power, from your VMO

Why the VMO Matters
The VMO (Vastus Medialis Oblique) is the fast-twitch, teardrop-shaped muscle near your knee. It plays a critical role in:
🏃‍♂️ Sprinting speed
🦘 Jump height
🛑 Quick deceleration
🌀 Direction changes
🛡️ Knee stability & injury prevention

It’s the first quad muscle to fire under load, it’s your first line of defense for protecting your knees.

#VMO #QuadKiller #BulletproofKnees #KneesOverToes #QuadStrength #KneeHealth #AthleticPerformance #SingleLegTraining #ExplosivePower #StrengthTraining #FunctionalFitness #LegDayWorkout #PerformanceTraining #ATGInspired #TrainForLife

Big Lifting Is Fun… Until It Isn’t
5 rules that keep me strong and pain free

#LiftHeavy #SmartTraining #StrengthCoach #TrainForLife #HabitBasedFitness #InjuryFreeLifting #StrengthHabits #FitnessMindset #LiftingWisdom #BuiltNotBroken #SustainableStrength #HeavyLiftingTips #BarbellTherapy #TrainHardTrainSmart #GymDiscipline

Big Lifting Is Fun… Until It Isn’t
5 rules that keep me strong and pain free

#LiftHeavy #SmartTraining #StrengthCoach #TrainForLife #HabitBasedFitness #InjuryFreeLifting #StrengthHabits #FitnessMindset #LiftingWisdom #BuiltNotBroken #SustainableStrength #HeavyLiftingTips #BarbellTherapy #TrainHardTrainSmart #GymDiscipline

Eve’s best life! 🐶💦☀️

#blacklabradorretriever #blacklab #labrador #labradorretriever #labsofinstagram #dogsofinstagram #labradorlife #fetchtime #dogswimming #runningdog #happydog #puppylove #dogoftheday #retriever #activepup

Eve’s best life! 🐶💦☀️

#blacklabradorretriever #blacklab #labrador #labradorretriever #labsofinstagram #dogsofinstagram #labradorlife #fetchtime #dogswimming #runningdog #happydog #puppylove #dogoftheday #retriever #activepup

MASHED POTATO DINNER 🥔

Mashed potatoes, roasted root vegetables (beets, carrots, turnip, sweet potato, Brussels sprouts), and a little protein on the side

Easy to digest, filling without the heaviness, and loaded with plant power
The roasted roots bring fiber and flavor,making this one perfect for meal prep
#simpleeats #rootveggies #mashedpotatoes #plantforward #comfortfood
#mealprepideas #digestionfriendly #easymeals #guthealth
#balancedplate #realfood #wholeeating

MASHED POTATO DINNER 🥔

Mashed potatoes, roasted root vegetables (beets, carrots, turnip, sweet potato, Brussels sprouts), and a little protein on the side

Easy to digest, filling without the heaviness, and loaded with plant power
The roasted roots bring fiber and flavor,making this one perfect for meal prep
#simpleeats #rootveggies #mashedpotatoes #plantforward #comfortfood
#mealprepideas #digestionfriendly #easymeals #guthealth
#balancedplate #realfood #wholeeating

1% better each day adds up to a 37% improvement by year’s end

After tearing my PCL, my leg was immobilized, leaving one side weaker. High-rep, full-body training rebuilt my strength and balance. In an average workout, I do one set of 20 reps for each movement.

These small, consistent efforts make lasting progress 💪

#InjuryRecovery #PCLRecovery #ComebackSeason #RebuildStrong #PostInjuryTraining #ResilientBody #BalanceAndStrength

1% better each day adds up to a 37% improvement by year’s end

After tearing my PCL, my leg was immobilized, leaving one side weaker. High-rep, full-body training rebuilt my strength and balance. In an average workout, I do one set of 20 reps for each movement.

These small, consistent efforts make lasting progress 💪

#InjuryRecovery #PCLRecovery #ComebackSeason #RebuildStrong #PostInjuryTraining #ResilientBody #BalanceAndStrength

Fuel your gains and recover like a champ with this ultimate Post-Workout Power Plate! 💪

This easy-to-digest meal is packed with everything your body craves after a tough workout

Nutrition (Approx. Per Serving)
🍽 Calories: 1,340
🌿 Carbs: 81g
💪 Fats: 50–55g
🍗 Protein: 95–105g
Note: This represents the full plate, perfect for splitting into two meals if needed!

🍗 Rotisserie Chicken: Muscle-building protein & healthy fats
🥔 Mashed Potatoes & Rice: Fast-acting energy to refuel
🥦 Veggies (Broccoli & Carrots): Vitamins & antioxidants for recovery

Why it works:
✨ Quick & easy meal prep
✨ Replenishes energy stores
✨ Supports muscle repair & growth
✨ Gut-friendly & nutrient-dense

Eat what you need now, save the rest for later!

#PostWorkoutMeal #MuscleRecovery #FitnessFuel #HealthyEating #MealPrepIdeas #ProteinPacked #RealFoodRealResults #EatToRecover #RotisserieChicken #NutritionGoals #WorkoutRecovery #HomeCooking #NutrientDense #FitnessLifestyle #Reels

Fuel your gains and recover like a champ with this ultimate Post-Workout Power Plate! 💪

This easy-to-digest meal is packed with everything your body craves after a tough workout

Nutrition (Approx. Per Serving)
🍽 Calories: 1,340
🌿 Carbs: 81g
💪 Fats: 50–55g
🍗 Protein: 95–105g
Note: This represents the full plate, perfect for splitting into two meals if needed!

🍗 Rotisserie Chicken: Muscle-building protein & healthy fats
🥔 Mashed Potatoes & Rice: Fast-acting energy to refuel
🥦 Veggies (Broccoli & Carrots): Vitamins & antioxidants for recovery

Why it works:
✨ Quick & easy meal prep
✨ Replenishes energy stores
✨ Supports muscle repair & growth
✨ Gut-friendly & nutrient-dense

Eat what you need now, save the rest for later!

#PostWorkoutMeal #MuscleRecovery #FitnessFuel #HealthyEating #MealPrepIdeas #ProteinPacked #RealFoodRealResults #EatToRecover #RotisserieChicken #NutritionGoals #WorkoutRecovery #HomeCooking #NutrientDense #FitnessLifestyle #Reels

Ever wonder WHY the Wheel Pose feels like playing fascial tug of war across the whole body?

Most of us live with a “locked short” Superficial Front Line thanks to all the sitting, slouching, and screen time

This forces the Superficial Back Line to become “locked long” and strained (hello, back pain!)
Your back muscles often scream because your front body quietly pulls everything forward

But Wheel Pose is the great reversal

It flips your daily posture on its head
✅ The Back Line contracts and shortens
✅ The Front Line opens and lengthens
You’re not just stretching. You’re retraining your posture from the inside out

➡️ Superficial Front Line (SFL): Chest, abs, quads the whole front body
⬅️ Superficial Back Line (SBL):Hamstrings, low back, t-spine, everything from your calves all the way up the spine to the head

#WheelPose #YogaAnatomy #FasciaExplained #BackbendReset #AnatomyTrains #PosturalRehab #UrdhvaDhanurasana #YogaTherapy #HeartOpener #YTT #SFL #SBL #MobilityNotFlexibility

Ever wonder WHY the Wheel Pose feels like playing fascial tug of war across the whole body?

Most of us live with a “locked short” Superficial Front Line thanks to all the sitting, slouching, and screen time

This forces the Superficial Back Line to become “locked long” and strained (hello, back pain!)
Your back muscles often scream because your front body quietly pulls everything forward

But Wheel Pose is the great reversal

It flips your daily posture on its head
✅ The Back Line contracts and shortens
✅ The Front Line opens and lengthens
You’re not just stretching. You’re retraining your posture from the inside out

➡️ Superficial Front Line (SFL): Chest, abs, quads the whole front body
⬅️ Superficial Back Line (SBL):Hamstrings, low back, t-spine, everything from your calves all the way up the spine to the head

#WheelPose #YogaAnatomy #FasciaExplained #BackbendReset #AnatomyTrains #PosturalRehab #UrdhvaDhanurasana #YogaTherapy #HeartOpener #YTT #SFL #SBL #MobilityNotFlexibility

✨ Béchamel Sauce ✨
Béchamel, one of the five mother sauces in French cuisine, is a creamy, smooth, and versatile base that’s surprisingly easy to master with just a few ingredients. Perfect for elevating pasta, lasagna, or holiday dishes, this recipe will impress! 🎄🍝

Ingredients
🧈 2 tablespoons unsalted butter
🌾 2 tablespoons all-purpose flour
🍬 1 tablespoon sugar
🥛 2 cups warm whole milk
🥚 2 egg yolks
🧂 1 teaspoon salt
🌶️ Seasoning

Nutrition (Approx. Per Serving)
🍽 Calories: ~400–450
🌿 Carbs: ~55g
💪 Fats: ~15g
🍗 Protein: ~10g

Quick Instructions:
1️⃣ Melt the Butter: In a medium saucepan, melt the butter over medium heat until smooth and creamy.
2️⃣ Add the Flour: Whisk in the flour to create a roux. Stir constantly for about 1–2 minutes to remove the raw flour taste.
3️⃣ Add the Milk: Gradually whisk in the warm milk to prevent lumps. Add in small amounts, whisking smooth before adding more.
4️⃣ Cook and Thicken: Whisk the mixture to a gentle simmer. Cook for 3–5 minutes until it reaches a creamy consistency.
5️⃣ Season

🧑‍🍳 Timing is Key: To ensure everything comes together seamlessly, start preparing the béchamel sauce, then the pasta and sauté vegetables last.

#BechamelSauce #food #foodie #instafood #foodphotography #delicious #yummy #cooking #easyrecipes #homecooking #pasta #spaghetti #bachamelsauce #frenchcusine #comfrotfood #holidayrecipes

✨ Béchamel Sauce ✨
Béchamel, one of the five mother sauces in French cuisine, is a creamy, smooth, and versatile base that’s surprisingly easy to master with just a few ingredients. Perfect for elevating pasta, lasagna, or holiday dishes, this recipe will impress! 🎄🍝

Ingredients
🧈 2 tablespoons unsalted butter
🌾 2 tablespoons all-purpose flour
🍬 1 tablespoon sugar
🥛 2 cups warm whole milk
🥚 2 egg yolks
🧂 1 teaspoon salt
🌶️ Seasoning

Nutrition (Approx. Per Serving)
🍽 Calories: ~400–450
🌿 Carbs: ~55g
💪 Fats: ~15g
🍗 Protein: ~10g

Quick Instructions:
1️⃣ Melt the Butter: In a medium saucepan, melt the butter over medium heat until smooth and creamy.
2️⃣ Add the Flour: Whisk in the flour to create a roux. Stir constantly for about 1–2 minutes to remove the raw flour taste.
3️⃣ Add the Milk: Gradually whisk in the warm milk to prevent lumps. Add in small amounts, whisking smooth before adding more.
4️⃣ Cook and Thicken: Whisk the mixture to a gentle simmer. Cook for 3–5 minutes until it reaches a creamy consistency.
5️⃣ Season

🧑‍🍳 Timing is Key: To ensure everything comes together seamlessly, start preparing the béchamel sauce, then the pasta and sauté vegetables last.

#BechamelSauce #food #foodie #instafood #foodphotography #delicious #yummy #cooking #easyrecipes #homecooking #pasta #spaghetti #bachamelsauce #frenchcusine #comfrotfood #holidayrecipes

🔥 5 Best Glute & Hip Exercises (Ranked by Impact)
Stronger hips. Better posture. More power 👇
These are my go-to movements for building glutes that actually perform, not just look good

#1 Running (Especially Hills & Sprints)
Running is one of the most fundamental athletic movements. Whether jogging, sprinting, or grinding up a hill, running is the best strength supplement
🧠 Unmatched motor unit recruitment
✅ Scalable to every level
💥 Builds lower body power & full-body resilience

Glute Max’s main job? Hip extension. That’s why it lights up during sprints.

Hills are your best friend
They reduce impact while increasing muscular demand.
Perfect for anyone needing more posterior chain drive without the joint overload

#2 StairMaster Intervals
If 20 minutes of steady-state cardio sounds like torture, meet your new best friend.
The StairMaster, especially on a preset interval program, delivers:
💓 Dynamic heart rate shifts
🧠 Less boredom, more engagement
🍑 Constant glute tension (if done right)

Pro-Tip: Stand tall and press through your heels. Avoid leaning on the handles to let your legs do the work. The burn is real, and so are the results

#3 Touchdown Squat @squat_university
Small muscles, big impact.
This move targets the often-neglected glute medius and minimus your key hip stabilizers
🛡️ Reduces low back & knee pain
🦵 Improves squat form & single-leg balance🧠 Strengthening weak links = fastest growth

Build these stabilizers and watch your single-leg strength skyrocket

#4 Single-Leg Glute Bridge
Arguably the most underrated bodyweight glute builder
✅ Exposes + fixes asymmetries
✅ Joint-friendly (no spinal/knee stress)
✅ Great for warm-ups, rehab, or burnout sets

You’re not just lifting, you’re stabilizing rotation and forcing complete glute control.

#5 GHD Hip Extension (Pelvis-Hanging Setup)
Maximize glute tension. Minimize spinal stress.
By letting the pelvis float off the pad, you get:
⬇️ Deeper hip flexion = bigger stretch
🔝 Full glute squeeze at the top
🚫 Less hamstring & low back compensation

Time-under-tension + clean mechanics = unmatched gains

#gluteexercises #hipmobility #gluteworkout #gluteburn #posteriorchain

🔥 5 Best Glute & Hip Exercises (Ranked by Impact)
Stronger hips. Better posture. More power 👇
These are my go-to movements for building glutes that actually perform, not just look good

#1 Running (Especially Hills & Sprints)
Running is one of the most fundamental athletic movements. Whether jogging, sprinting, or grinding up a hill, running is the best strength supplement
🧠 Unmatched motor unit recruitment
✅ Scalable to every level
💥 Builds lower body power & full-body resilience

Glute Max’s main job? Hip extension. That’s why it lights up during sprints.

Hills are your best friend
They reduce impact while increasing muscular demand.
Perfect for anyone needing more posterior chain drive without the joint overload

#2 StairMaster Intervals
If 20 minutes of steady-state cardio sounds like torture, meet your new best friend.
The StairMaster, especially on a preset interval program, delivers:
💓 Dynamic heart rate shifts
🧠 Less boredom, more engagement
🍑 Constant glute tension (if done right)

Pro-Tip: Stand tall and press through your heels. Avoid leaning on the handles to let your legs do the work. The burn is real, and so are the results

#3 Touchdown Squat @squat_university
Small muscles, big impact.
This move targets the often-neglected glute medius and minimus your key hip stabilizers
🛡️ Reduces low back & knee pain
🦵 Improves squat form & single-leg balance🧠 Strengthening weak links = fastest growth

Build these stabilizers and watch your single-leg strength skyrocket

#4 Single-Leg Glute Bridge
Arguably the most underrated bodyweight glute builder
✅ Exposes + fixes asymmetries
✅ Joint-friendly (no spinal/knee stress)
✅ Great for warm-ups, rehab, or burnout sets

You’re not just lifting, you’re stabilizing rotation and forcing complete glute control.

#5 GHD Hip Extension (Pelvis-Hanging Setup)
Maximize glute tension. Minimize spinal stress.
By letting the pelvis float off the pad, you get:
⬇️ Deeper hip flexion = bigger stretch
🔝 Full glute squeeze at the top
🚫 Less hamstring & low back compensation

Time-under-tension + clean mechanics = unmatched gains

#gluteexercises #hipmobility #gluteworkout #gluteburn #posteriorchain

Prabhleen & Sanjot’s wedding, good friends, great vibes, one epic celebration! So grateful to be part of it all ❤️

#VancouverWeddings #GratefulGuest #WeddingWeekend #VancouverViews #ScenicVancouver #VancouverBC #ExploreVancouver
#BeautifulBC #WestCoastBestCoast #PNWCollective #StanleyPark
#VancouverSkyline #VancouverSunset #CanadaGram #VancouverIsAwesome

Prabhleen & Sanjot’s wedding, good friends, great vibes, one epic celebration! So grateful to be part of it all ❤️

#VancouverWeddings #GratefulGuest #WeddingWeekend #VancouverViews #ScenicVancouver #VancouverBC #ExploreVancouver
#BeautifulBC #WestCoastBestCoast #PNWCollective #StanleyPark
#VancouverSkyline #VancouverSunset #CanadaGram #VancouverIsAwesome

A 20km walk through the heart of Vancouver

We often think of stillness as something we need to escape the city for, but if you know where to plug in, the city will recharge you

Every city has its own vibe, its own frequency
When you move at your own pace, you don’t just pass through a place
you begin to feel what the place is offering
You start to tune in and tap into the energy it gives

🗿 Inukshuk // Inuit heritage, hospitality, & friendship
🌊 English Bay // Ocean air & urban calm
🏮 Dr. Sun Yat-Sen Garden // Serenity & history
🏘️ Strathcona // Character homes & local murals
☕️ Commercial Drive // Vibe, espresso & bookstores

#vancouver #explorebc #yvr #citywalk #ubranhike #slowtravelling #vancouverbc #strathcona #commercialdrive #drsunyatsengarden #englishbay #inukshuk #travelreels #explorevancouver #urbanpilgrimage #stillnessinmotion #wanderwithme #canadatravel #pacificnorthwestvibe

A 20km walk through the heart of Vancouver

We often think of stillness as something we need to escape the city for, but if you know where to plug in, the city will recharge you

Every city has its own vibe, its own frequency
When you move at your own pace, you don’t just pass through a place
you begin to feel what the place is offering
You start to tune in and tap into the energy it gives

🗿 Inukshuk // Inuit heritage, hospitality, & friendship
🌊 English Bay // Ocean air & urban calm
🏮 Dr. Sun Yat-Sen Garden // Serenity & history
🏘️ Strathcona // Character homes & local murals
☕️ Commercial Drive // Vibe, espresso & bookstores

#vancouver #explorebc #yvr #citywalk #ubranhike #slowtravelling #vancouverbc #strathcona #commercialdrive #drsunyatsengarden #englishbay #inukshuk #travelreels #explorevancouver #urbanpilgrimage #stillnessinmotion #wanderwithme #canadatravel #pacificnorthwestvibe

Nature gives you power…..and your dog knows it best!

My furry co-pilot gets it, sometimes we need to train in nature.
Nature gives us power. You can move your body anywhere, gym or no gym.

Just move. Exercise. Go for a hike. You can stay fit and in shape, no matter where you are.

Every step on the Blackmud Creek trail feels like hitting the reset button. The air is cleaner. The trees are calming, soaking up all the negative energy in their path and grounding me in the present.

You don’t always need a gym to build strength. Sometimes, the most profound power comes from giving your mind room to breathe and your spirit space to wander.

#NatureTherapy #YEGhikes #BlackmudCreek #DogFriendlyYEG #YEGDogs #HikeWithDogs #DogsofEdmonton #OutdoorFitness #TrainInNature #NatureAsGym #MindBodySoul #AdventureDog #LabradorRetriever #BlackLab #LabsOfInstagram #LabradorLove #DogLovers #DogsOfInstagram #TrailDog #YEGlife #LabsOfInstagram #LabradorLove #DogLovers #DogsOfInstagram #TrailDog #YEGlife

Nature gives you power…..and your dog knows it best!

My furry co-pilot gets it, sometimes we need to train in nature.
Nature gives us power. You can move your body anywhere, gym or no gym.

Just move. Exercise. Go for a hike. You can stay fit and in shape, no matter where you are.

Every step on the Blackmud Creek trail feels like hitting the reset button. The air is cleaner. The trees are calming, soaking up all the negative energy in their path and grounding me in the present.

You don’t always need a gym to build strength. Sometimes, the most profound power comes from giving your mind room to breathe and your spirit space to wander.

#NatureTherapy #YEGhikes #BlackmudCreek #DogFriendlyYEG #YEGDogs #HikeWithDogs #DogsofEdmonton #OutdoorFitness #TrainInNature #NatureAsGym #MindBodySoul #AdventureDog #LabradorRetriever #BlackLab #LabsOfInstagram #LabradorLove #DogLovers #DogsOfInstagram #TrailDog #YEGlife #LabsOfInstagram #LabradorLove #DogLovers #DogsOfInstagram #TrailDog #YEGlife

💪 Prepare To Be Humbled!
If you’re serious about improving your pull-ups, this is the exercise you need to master.

The Flexed Arm Hang
This isometric hold will expose your weak points, fire up your upper back and arms, and teach you to own the hardest part of the pull-up -> chin over the bar

Most people fail at the top range of the pull-up. That’s when your muscles are shortest, your grip is fried, and your scapular control gets sloppy

The Flexed Arm Hang forces you to
💪 Recruit your biceps & lats at peak contraction
🧱 Activate your core for stability
✋ Strengthen your grip endurance
🎯 Build mind-muscle connection with the pulling chain

🤔 What Is It?
Hold your chin above the pull-up bar for as long as possible
No reps. No momentum. Just pure tension.

Muscles worked
✅ Lats & scapular stabilizers
✅ Biceps
✅ Forearms
✅ Core

💡 Common Pull-Up Weaknesses Exposed
❌ Poor scapular retraction/depression
❌ Weak biceps or fatigued grip
❌ Lack of isometric strength at the top
❌ Limited body control or awareness

The Flexed Arm Hang is your diagnostic tool and your training fix

#PullUpProgress #FlexedArmHang #PullUpChallenge #PullUpTraining #PullUpJourney #PullUpTips #IsometricStrength #CalisthenicsTraining #BodyweightWorkout #FunctionalStrength #StreetWorkout #UpperBodyStrength #GripStrength #BackWorkout #CoreStability #StrengthTrainingTips #FitnessMotivation #TrainSmart #FitnessJourney #YEGFitness #EdmontonFitness #AlbertaFitness

💪 Prepare To Be Humbled!
If you’re serious about improving your pull-ups, this is the exercise you need to master.

The Flexed Arm Hang
This isometric hold will expose your weak points, fire up your upper back and arms, and teach you to own the hardest part of the pull-up -> chin over the bar

Most people fail at the top range of the pull-up. That’s when your muscles are shortest, your grip is fried, and your scapular control gets sloppy

The Flexed Arm Hang forces you to
💪 Recruit your biceps & lats at peak contraction
🧱 Activate your core for stability
✋ Strengthen your grip endurance
🎯 Build mind-muscle connection with the pulling chain

🤔 What Is It?
Hold your chin above the pull-up bar for as long as possible
No reps. No momentum. Just pure tension.

Muscles worked
✅ Lats & scapular stabilizers
✅ Biceps
✅ Forearms
✅ Core

💡 Common Pull-Up Weaknesses Exposed
❌ Poor scapular retraction/depression
❌ Weak biceps or fatigued grip
❌ Lack of isometric strength at the top
❌ Limited body control or awareness

The Flexed Arm Hang is your diagnostic tool and your training fix

#PullUpProgress #FlexedArmHang #PullUpChallenge #PullUpTraining #PullUpJourney #PullUpTips #IsometricStrength #CalisthenicsTraining #BodyweightWorkout #FunctionalStrength #StreetWorkout #UpperBodyStrength #GripStrength #BackWorkout #CoreStability #StrengthTrainingTips #FitnessMotivation #TrainSmart #FitnessJourney #YEGFitness #EdmontonFitness #AlbertaFitness

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