Acacia Fitness Inc.

DAY 10! ☀️ 🏋️‍♀️ . The 10 Days of Summer Fitness Challenge . Complete 2 sets of the following: . NEW: 30 sec/side Loop Band Clock Taps 30 sec Loop Band Hammer Curls + 30 sec Loop Band Bicep Curls 10/side SLOW Russian Twist 30 sec Loop Band Lateral Pules + 30 sec Loop Band Rear Delt Pulses 30 sec/side Side Plank with Adductor Hold 10/side Lateral Lunges (plyometric version) 10/side Loop Band Tricep Extensions 10/side Single Leg Squat to Bench with Hop 10 Frog push-ups 10/side Bulgarian Split Squats with Lateral Rotation . Key Points: . Place the loop band just above your knees. To get the most out of this one…try to keep tension on the band at all times. 🔥 Also, by bending your balancing/posting leg and bending forward at the hip ever so slightly, you will get better glute engagement. The glute medius will feel the love! 🥰 . Congratulations on the completion of 10 consecutive active summer days! 😃🎉 🙌 . . . . . . . #fitnesschallenge #yegfit #yegpersonaltraining #deidcation #consistency #summerfitness #sunsoutgunsout #holidayworkout #workoutanywhere #campgroundworkout #parkworkout #outdoorfitness #fitlife #fitnessmotivation #fitbod #keepgoing #yeglife #mentaltoughness #fitnessformentalhealth #workoutideas #glutes #gluteexercises #glutesonfire

DAY 9! ☀️ 🏋️‍♀️ . The 10 Days of Summer Fitness Challenge . Complete 2 sets of the following: . NEW: 30 sec Loop Band Hammer Curls + 30 sec Loop Band Bicep Curls 10/side SLOW Russian Twist 30 sec Loop Band Lateral Pules + 30 sec Loop Band Rear Delt Pulses 30 sec/side Side Plank with Adductor Hold 10/side Lateral Lunges (plyometric version) 10/side Loop Band Tricep Extensions 10/side Single Leg Squat to Bench with Hop 10 Frog push-ups 10/side Bulgarian Split Squats with Lateral Rotation . Key Points: . Egad! 🤢 . Lifting heavier weights is indeed fun…but more time under tension and isolation of the muscle group we want to work can be just as effective (sometimes more so, if technique isn’t perfect) with heavier weight. This is an example of time under tension and isolation. . Place the loop band halfway between your elbow and wrist. . Keep your shoulder blades squeezed together to avoid internal rotation of your shoulders. . Push your forearms out laterally against the band while you simultaneously execute your hammer curls (palms face each other) and bicep curls (palms face up). Pause on each contraction to really squeeze the juice out of your oranges! 🍊 🍊 . Tomorrow we will add on another exercise, building the duration and intensity of the work every day. 😅👍👍 . . . . . . . . #fitnesschallenge #yegfit #yegpersonaltraining #deidcation #consistency #summerfitness #sunsoutgunsout #holidayworkout #workoutanywhere #campgroundworkout #parkworkout #outdoorfitness #fitlife #fitnessmotivation #fitbod #keepgoing #yeglife #mentaltoughness #biceps #armexercise #hammercurls #fitnessformentalhealth #workoutideas

DAY 8! ☀️ 🏋️‍♀️ . The 10 Days of Summer Fitness Challenge . Complete 2 sets of the following: . NEW: 10/side SLOW Russian Twist 30 sec Loop Band Lateral Pules + 30 sec Loop Band Rear Delt Pulses 30 sec/side Side Plank with Adductor Hold 10/side Lateral Lunges (plyometric version) 10/side Loop Band Tricep Extensions 10/side Single Leg Squat to Bench with Hop 10 Frog push-ups 10/side Bulgarian Split Squats with Lateral Rotation . Key Points: . Try to keep your torso as straight as you can on this one (maintain a neutral spine). I think about pushing my chest out slightly (without arching my low back) when doing this. . Slowly rotate to one side, pause for 2 seconds, then rotate to the other side. The pausing will light up your obliques, requiring no additional weight, so you can complete these anywhere, with zero equipment. . Tomorrow we will add on another exercise, building the duration and intensity of the work every day. 😅👍👍 . . . . . . . #fitnesschallenge #yegfit #yegpersonaltraining #deidcation #consistency #summerfitness #sunsoutgunsout #holidayworkout #workoutanywhere #campgroundworkout #parkworkout #outdoorfitness #fitlife #fitnessmotivation #fitbod #keepgoing #yeglife #mentaltoughness #fitnessformentalhealth #workoutideas #abs #russiantwist

DAY 7! ☀️ 🏋️‍♀️ . The 10 Days of Summer Fitness Challenge . Complete 2 sets of the following: . NEW: 30 sec Loop Band Lateral Pules + 30 sec Loop Band Rear Delt Pulses 30 sec/side Side Plank with Adductor Hold 10/side Lateral Lunges (plyometric version) 10/side Loop Band Tricep Extensions 10/side Single Leg Squat to Bench with Hop 10 Frog push-ups 10/side Bulgarian Split Squats with Lateral Rotation . Key Points: . Place the band halfway between your elbow and wrist for both exercises. . Keep your shoulder blades slightly squeezed together to prevent your shoulders from internally rotating. . Maintain tension on the loop band the entire time for maximum benefit. To do this…pulse outward but do not let the band lose tension as you pulse back in. The movement in both exercises is very small…just enough to give the lateral and rear delts a little kiss of love with each contraction..🔥🔥💕 . Tomorrow we will add on another exercise, building the duration and intensity of the work every day. 😅👍👍 . . . . . . . #fitnesschallenge #yegfit #yegpersonaltraining #deidcation #consistency #summerfitness #sunsoutgunsout #holidayworkout #workoutanywhere #campgroundworkout #parkworkout #outdoorfitness #fitlife #fitnessmotivation #fitbod #keepgoing #yeglife #mentaltoughness #fitnessformentalhealth #workoutideas

DAY 6! ☀️ 🏋️‍♀️ . The 10 Days of Summer Fitness Challenge . Complete 2 sets of the following: . NEW: 30 sec/side Side Plank with Adductor Hold 10/side Lateral Lunges (plyometric version) 10/side Loop Band Tricep Extensions 10/side Single Leg Squat to Bench with Hop 10 Frog push-ups 10/side Bulgarian Split Squats with Lateral Rotation . Key Points: . Oh my word. This is HARD. 🔥 😳 . Keep your balancing elbow underneath your shoulder and push down into the floor to engage your lats on that bottom side. This helps reduce collapsing into the shoulder, and prevents injury. . Push down with your balancing foot and feel the insanity of tension in your adductors. It’s hard to think about anything else! In fact…if you have any worries or stress…do THIS exercise and all will be forgotten! . Try as best as you can to keep your hips stacked on top of one another (vs rotating forward or backward). You body will want to take the “easy” way out by tipping backward…don’t let it! . Tomorrow we will add on another exercise, building the duration and intensity of the work every day. 😅👍👍 . . . . . . . #fitnesschallenge #yegfit #yegpersonaltraining #deidcation #consistency #summerfitness #sunsoutgunsout #holidayworkout #workoutanywhere #campgroundworkout #parkworkout #outdoorfitness #fitlife #fitnessmotivation #fitbod #keepgoing #yeglife #mentaltoughness #fitnessformentalhealth #workoutideas

DAY 5! ☀️ 🏋️‍♀️ . The 10 Days of Summer Fitness Challenge . Complete 2 sets of the following: . NEW: 10/side Lateral Lunges (plyometric version) 10/side Loop Band Tricep Extensions 10/side Single Leg Squat to Bench with Hop 10 Frog push-ups 10/side Bulgarian Split Squats with Lateral Rotation . Key Points: . Be sure to lower down using your legs, not your back. You will need to fold forward in order to touch the floor, but remember this is a leg exercise (careful with your low back). With every lunge one leg will be bent at 90 degrees and the other will be straight out to the side. Try to keep both feet facing forward (parallel) to help include the adductors into this delightful exercise! . Tomorrow we will add on another exercise, building the duration and intensity of the work every day. 😅👍👍 . . . . . . . #fitnesschallenge #yegfit #yegpersonaltraining #deidcation #consistency #summerfitness #sunsoutgunsout #holidayworkout #workoutanywhere #campgroundworkout #parkworkout #outdoorfitness #fitlife #fitnessmotivation #fitbod #keepgoing #yeglife #mentaltoughness #fitnessformentalhealth #workoutideas

DAY 4! ☀️ 🏋️‍♀️ . The 10 Days of Summer Fitness Challenge . Complete 2 sets of the following: . NEW: 10/side Loop Band Tricep Extensions 10/side Single Leg Squat to Bench with Hop 10 Frog push-ups 10/side Bulgarian Split Squats with Lateral Rotation . Key Points: . Ouch! For such a small movement, this burns! 🔥 . Keep your shoulder blades slightly squeezed together, stand tall, and be sure your shoulders do not roll forward (avoid internal rotation). . Fully extend your arm and pause until you feel the triceps squeeze. This is where the magic happens! Those lemons need to be tight to get juiced! 🍋 🙌 . Tomorrow we will add on another exercise, building the duration and intensity of the work every day. 😅👍👍 . . . . . . . #fitnesschallenge #yegfit #yegpersonaltraining #deidcation #consistency #summerfitness #sunsoutgunsout #holidayworkout #workoutanywhere #campgroundworkout #parkworkout #outdoorfitness #fitlife #fitnessmotivation #fitbod #keepgoing #yeglife #mentaltoughness #fitnessformentalhealth #workoutideas

DAY 3! ☀️ 🏋️‍♀️ . The 10 Days of Summer Fitness Challenge . Complete 2 sets of the following: . NEW: 10/side Single Leg Squat to Bench with Hop 10 Frog push-ups 10/side Bulgarian Split Squats with Lateral Rotation . Key Points: . Start seated on a sturdy bench or chair and try to maintain a 90 degree angle at your knee. The closer your foot comes in toward the bench, the easier this exercise becomes. . Speed is not what we are after here. Maintaining balance during the hop is the key to this exercise so we can utilize the glutes meds for stabilization. This is a toughie! Take your time! 😅 🔥 . Tomorrow we will add on another exercise, building the duration and intensity of the work every day. 😅👍👍 . . . . . . . #fitnesschallenge #yegfit #yegpersonaltraining #deidcation #consistency #summerfitness #sunsoutgunsout #holidayworkout #workoutanywhere #campgroundworkout #parkworkout #outdoorfitness #fitlife #fitnessmotivation #fitbod #keepgoing #yeglife #mentaltoughness #fitnessformentalhealth #workoutideas

DAY 2! ☀️ 🏋️‍♀️ . The 10 Days of Summer Fitness Challenge . Complete 2 sets of the following: . NEW: 10 Frog push-ups 10/side Bulgarian Split Squats with Lateral Rotation . Key Points: . This is more of a shoulder exercise than a chest exercise. By diving through (forward/past) your hands you will engage the anterior shoulders a GREAT deal!! The chest and triceps still play a roll, but it’s the shoulders we are after on this one. . Tomorrow we will add on another exercise, building the duration and intensity of the work every day. 😅👍👍 . . . . . . . #fitnesschallenge #yegfit #yegpersonaltraining #deidcation #consistency #summerfitness #sunsoutgunsout #holidayworkout #workoutanywhere #campgroundworkout #parkworkout #outdoorfitness #fitlife #fitnessmotivation #fitbod #keepgoing #yeglife #mentaltoughness #fitnessformentalhealth #workoutideas

DAY 1! ☀️ 🏋️‍♀️ . The 10 Days of Summer Fitness Challenge! . Complete 2 sets of the following: . 10/side Bulgarian Split Squats with Lateral Rotation . Key Points: . Tap the lateral aspect of your balancing heel on each repetition with your opposing hand. If this feels a little too deep, or your balance is thrown off too much, strive for the lateral aspect of your calf as an alternative. . Tomorrow we will add on another exercise, building the duration and intensity of the work every day. 😅👍👍 . . . . . . . #fitnesschallenge #yegfit #yegpersonaltraining #deidcation #consistency #summerfitness #sunsoutgunsout #holidayworkout #workoutanywhere #campgroundworkout #parkworkout #outdoorfitness #fitlife #fitnessmotivation #fitbod #keepgoing #yeglife #mentaltoughness #fitnessformentalhealth #workoutideas

Be Free 💕 . 10 years of African adventures condensed into 212 pages. 🥰 . Thank you @rm_books . Thank you @lonelyplanet for inspiring me at a young age to explore the world. . Thank you @ianwright555 for making the world seem accessible, and less intimidating. 🙏 ☺️ . Be Free: Mountains, Mishaps, and Miracles @amazon @indigo @audreysbooks . #rmb #canadianauthor #yegauthors #adventuretravel #trekkingafrica #livelife #lonelyplanet #globetrekker #globetrekkers #doyou #befree #travelphotos #travelbooks #adventurebooks #solotraveler #solowomentravel #hike #travel #getoutside #acaciafitness

A fitness journey will have ups and downs. …. .Personal bests . .Injuries . .Races won . .Races lost . .Highly motivated . .Going through the motions . .Strong body . .Tired body . .Feeling inspired . .Feeling defeated . .In the zone . .Bored . .Dialed in . .Disorganized …. No matter the circumstance…keep going. It may not be perfect, or even pretty…but the motivation and wins will come back! Have patience, be kind to yourself, but never stop. Every rep, set, and workout matters! 👍👍 …. Be free and enjoy the grind! 💕 . #yeg #yeglife #fitness #fitnessphilosophy #fitlife #fitfam #fitover40 #grind #keepgoing #fitnessmotivation #beyourbestyou #yegpersonaltrainer #befree #weighttraining #fitnessideas #fitnessvideo #igfitness #igfitnessvideos #positivity #livelife #enjoyit #lifeisshortenjoyit #fitfam