๐งฑMove pain-free & rebuild strength, even with a busy schedule
๐1:1 Personal Training | YEG
๐ ๏ธ 10+ yrs experience | Corrective Specialist
Movement is medicine! If want to manage chronic pain and stiffness for a pain free live, we focus on health through corrective exercise.
Welcome to Brick by Brick Fitness. Meet our owner!
๐๐๐ฌ๐ฆ๐ข๐ง๐ ๐๐๐๐๐๐๐๐๐๐ ๐ก๐๐ซ ๐ฃ๐ข๐ค๐ฌ ๐ฑ๐ข๐ช๐ฏ ๐๐ง๐ ๐จ๐ง๐ฅ๐ฒ ๐๐ข๐ ๐ ๐ญ๐ก๐๐ฌ๐ ๐ญ๐ก๐ข๐ง๐ ๐ฌ ๐โฃ
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Before she came to me, she was in the constant loop of going to the chiropractor, being okay for a couple of weeks, and then coming back for another tune-up.โฃ
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"My back would just hurt if I did any simple tasks like bend down to pick something or if I move the wrong way it would just hurt for weeks before I would go and see a chiropractor..."โฃ
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She had tried different home workouts to strengthen her lower back and tone out - those left her sweaty and frustrated because she didn't see any changes.โฃ
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Here is what we did: โฃ
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1๏ธโฃ We transitioned to working out at the gym where she quickly fell in love with the trap bar deadlift, the leg press machine, and the hip thrust machine (aka the b***y machine).โฃ
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2๏ธโฃ We corrected her Donald duck posture.โฃ
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3๏ธโฃ We focused on picking things up and putting them down safely with good technique โฃ
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Jas is one of those ladies who were READY to change. She was sick and tired of doing the same thing over and over again and not seeing results, so she made the leap which is WHY she has eliminated her back pain. โฃ
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So proud of you JAS!!!โฃ
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If you're reading this post and you're READY to eliminate your back pain, comment below with the words "I'm ready" and I'll reach out to you and see if I can help โค๏ธ
๐๐๐ญ๐ก๐๐ง๐ฒ ๐๐๐๐๐ฅ๐ข๐๐ญ๐๐ ๐๐๐๐ฅ๐๐ฌ ๐ช๐๐๐๐๐๐ ๐ข๐ง๐ฃ๐ฎ๐ซ๐ข๐ง๐ ๐ก๐๐ซ "๐๐๐ ๐๐๐๐ค"
๐๐ฉ๐ฆ๐ฏ ๐๐ฆ๐ต๐ฉ๐ข๐ฏ๐บ ๐ข๐ฏ๐ฅ ๐ ๐ด๐ต๐ข๐ณ๐ต๐ฆ๐ฅ ๐ธ๐ฐ๐ณ๐ฌ๐ช๐ฏ๐จ ๐ต๐ฐ๐จ๐ฆ๐ต๐ฉ๐ฆ๐ณ, ๐๐ฆ๐ต๐ฉ๐ข๐ฏ๐บ ๐ฉ๐ข๐ฅ ๐ญ๐ช๐ฎ๐ช๐ต๐ฆ๐ฅ ๐ฆ๐น๐ฑ๐ฆ๐ณ๐ช๐ฆ๐ฏ๐ค๐ฆ ๐ธ๐ฉ๐ฆ๐ฏ ๐ช๐ต ๐ค๐ข๐ฎ๐ฆ ๐ต๐ฐ ๐ต๐ฉ๐ฆ ๐๐ณ๐ต ๐ฐ๐ง ๐๐ช๐ง๐ต๐ช๐ฏ๐จ ๐๐ฉ๐ช๐ฏ๐จ๐ด ๐ข๐ฏ๐ฅ ๐๐ถ๐ต๐ต๐ช๐ฏ๐จ ๐ต๐ฉ๐ฆ๐ฎ ๐๐ฐ๐ธ๐ฏ.
๐๐ฉ๐ฆ ๐ฉ๐ข๐ฅ ๐จ๐ฐ๐ฏ๐ฆ ๐ต๐ฐ ๐ต๐ฉ๐ฆ ๐จ๐บ๐ฎ ๐ช๐ฏ ๐ต๐ฉ๐ฆ ๐ฑ๐ข๐ด๐ต ๐ธ๐ช๐ต๐ฉ ๐ฉ๐ฆ๐ณ ๐ง๐ณ๐ช๐ฆ๐ฏ๐ฅ๐ด/ ๐ด๐ช๐ด๐ต๐ฆ๐ณ, ๐ถ๐ฏ๐ง๐ฐ๐ณ๐ต๐ถ๐ฏ๐ข๐ต๐ฆ๐ญ๐บ ๐ฏ๐ฐ ๐ฐ๐ฏ๐ฆ ๐ฉ๐ข๐ฅ ๐ต๐ข๐ฌ๐ฆ๐ฏ ๐ต๐ฉ๐ฆ ๐ต๐ช๐ฎ๐ฆ ๐ต๐ฐ ๐ต๐ฆ๐ข๐ค๐ฉ ๐ฉ๐ฆ๐ณ ๐ฉ๐ฐ๐ธ ๐ต๐ฐ. ๐๐ฏ๐ด๐ต๐ฆ๐ข๐ฅ ๐ต๐ฉ๐ฆ๐บ ๐ธ๐ฐ๐ถ๐ญ๐ฅ ๐จ๐ณ๐ข๐ท๐ช๐ต๐ข๐ต๐ฆ ๐ต๐ฐ ๐ต๐ฉ๐ฆ ๐ค๐ข๐ณ๐ฅ๐ช๐ฐ ๐ฆ๐ฒ๐ถ๐ช๐ฑ๐ฎ๐ฆ๐ฏ๐ต ๐ข๐ฏ๐ฅ ๐ ๐ฐ๐ถ๐๐ถ๐ฃ๐ฆ ๐๐๐๐ ๐ธ๐ฐ๐ณ๐ฌ๐ฐ๐ถ๐ต๐ด ๐ช๐ฏ ๐ต๐ฉ๐ฆ ๐ค๐ฐ๐ณ๐ฏ๐ฆ๐ณ ๐ฐ๐ง ๐ต๐ฉ๐ฆ ๐ฑ๐ฝโโ๏ธ'๐ด ๐ฐ๐ฏ๐ญ๐บ ๐ด๐ฆ๐ค๐ต๐ช๐ฐ๐ฏ ๐ฐ๐ง ๐ธ๐ฉ๐ข๐ต๐ฆ๐ท๐ฆ๐ณ ๐จ๐บ๐ฎ ๐ต๐ฉ๐ฆ๐บ ๐ธ๐ฆ๐ณ๐ฆ ๐ข๐ต.
๐๐ง๐ต๐ฆ๐ณ ๐ญ๐ฆ๐ข๐ท๐ช๐ฏ๐จ ๐ฉ๐ช๐จ๐ฉ ๐ด๐ค๐ฉ๐ฐ๐ฐ๐ญ, ๐จ๐ฐ๐ช๐ฏ๐จ ๐ต๐ฐ ๐ค๐ฐ๐ญ๐ญ๐ฆ๐จ๐ฆ ๐ข๐ฏ๐ฅ ๐จ๐ณ๐ช๐ฏ๐ฅ๐ช๐ฏ๐จ ๐ฉ๐ฆ๐ณ ๐ธ๐ข๐บ ๐ต๐ฐ ๐ฃ๐ฆ๐ค๐ฐ๐ฎ๐ฆ ๐ต๐ฉ๐ฆ ๐๐๐๐ก๐๐๐ ๐๐๐๐๐๐๐ ๐ฉ๐ผโ๐ซ ๐ต๐ฉ๐ข๐ต ๐ด๐ฉ๐ฆ ๐ช๐ด ๐ต๐ฐ๐ฅ๐ข๐บ.
๐๐ฆ๐ณ ๐ฑ๐ฐ๐ด๐ต๐ถ๐ณ๐ฆ ๐ฃ๐ฆ๐จ๐ข๐ฏ ๐ต๐ฐ ๐จ๐ฆ๐ต ๐ธ๐ฐ๐ณ๐ด๐ฆ ๐ฌ, ๐ด๐ช๐ต๐ต๐ช๐ฏ๐จ ๐ช๐ฏ ๐ง๐ณ๐ฐ๐ฏ๐ต ๐ฐ๐ง ๐ข ๐ค๐ฐ๐ฎ๐ฑ๐ถ๐ต๐ฆ๐ณ ๐ง๐ฐ๐ณ ๐ข๐ฏ ๐ฆ๐น๐ต๐ฆ๐ฏ๐ฅ๐ฆ๐ฅ ๐ข๐ฎ๐ฐ๐ถ๐ฏ๐ต ๐ฐ๐ง ๐ต๐ช๐ฎ๐ฆ ๐ฅ๐ฐ๐ช๐ฏ๐จ ๐ณ๐ฆ๐ฑ๐ฐ๐ณ๐ต ๐ค๐ข๐ณ๐ฅ๐ด ๐ข๐ฏ๐ฅ ๐ด๐ถ๐ค๐ค๐ฆ๐ด๐ด ๐ฑ๐ญ๐ข๐ฏ๐ด ๐ง๐ฐ๐ณ ๐ฉ๐ฆ๐ณ ๐ด๐ต๐ถ๐ฅ๐ฆ๐ฏ๐ต๐ด.
๐๐ด ๐ข ๐ณ๐ฆ๐ด๐ถ๐ญ๐ต ๐ฐ๐ง ๐ค๐ฐ๐ญ๐ญ๐ฆ๐จ๐ฆ/ ๐ข๐ฅ๐ถ๐ญ๐ต๐ช๐ฏ๐จ, ๐ด๐ฉ๐ฆ ๐ฉ๐ข๐ฅ ๐ด๐ต๐ข๐ณ๐ต๐ฆ๐ฅ ๐ต๐ฐ ๐ฅ๐ฆ๐ท๐ฆ๐ญ๐ฐ๐ฑ ๐ด๐ฐ๐ฎ๐ฆ ๐ญ๐ฐ๐ธ๐ฆ๐ณ ๐ฃ๐ข๐ค๐ฌ ๐ช๐ด๐ด๐ถ๐ฆ๐ด ๐ฎ๐ข๐ช๐ฏ๐ญ๐บ ๐ฅ๐ถ๐ฆ ๐ต๐ฐ ๐ต๐ฉ๐ฆ ๐ฆ๐น๐ค๐ฆ๐ด๐ด๐ช๐ท๐ฆ ๐ข๐ฎ๐ฐ๐ถ๐ฏ๐ต๐ด ๐ฐ๐ง ๐ด๐ช๐ต๐ต๐ช๐ฏ๐จ ๐ฅ๐ฐ๐ธ๐ฏ.. ๐๐ฉ๐ฆ ๐ธ๐ฐ๐ถ๐ญ๐ฅ ๐ฃ๐ณ๐ถ๐ด๐ฉ ๐ช๐ต ๐ฐ๐ง๐ง ๐ฃ๐บ ๐ด๐ข๐บ๐ช๐ฏ๐จ ๐ต๐ฉ๐ช๐ฏ๐จ๐ด ๐ญ๐ช๐ฌ๐ฆ โ๐ ๐ซ๐ถ๐ด๐ต ๐ฉ๐ข๐ท๐ฆ ๐ข ๐ฃ๐ข๐ฅ ๐ฃ๐ข๐ค๐ฌ.โ
๐ ๐ฃ๐ข๐ฅ ๐ฃ๐ข๐ค๐ฌ ๐ช๐ฏ ๐บ๐ฐ๐ถ๐ณ ๐ธ๐ถ๐ด? ๐๐ฐ๐ถ๐ฏ๐ฅ๐ด ๐ข ๐ญ๐ช๐ต๐ต๐ญ๐ฆ ๐ด๐ถ๐ด ๐ต๐ฐ ๐ฎ๐ฆ. ๐คจ
๐ ๐ฆ๐ท๐ฆ๐ฏ ๐ณ๐ฆ๐ฎ๐ฆ๐ฎ๐ฃ๐ฆ๐ณ ๐ฉ๐ฆ๐ณ ๐ต๐ฆ๐ญ๐ญ๐ช๐ฏ๐จ ๐ฎ๐ฆ ๐ต๐ฉ๐ข๐ต ๐ด๐ฐ๐ฎ๐ฆ๐ต๐ช๐ฎ๐ฆ๐ด ๐ฉ๐ฆ๐ณ ๐ฃ๐ข๐ค๐ฌ ๐ฑ๐ข๐ช๐ฏ ๐ธ๐ฐ๐ถ๐ญ๐ฅ ๐ฃ๐ฆ ๐ด๐ฐ ๐ฃ๐ข๐ฅ ๐ต๐ฉ๐ข๐ต ๐ช๐ต ๐ธ๐ฐ๐ถ๐ญ๐ฅ ๐ด๐ต๐ฐ๐ฑ ๐ฉ๐ฆ๐ณ ๐ง๐ณ๐ฐ๐ฎ ๐ธ๐ฆ๐ข๐ณ๐ช๐ฏ๐จ ๐ฉ๐ฆ๐ฆ๐ญ๐ด ๐ข๐ฏ๐ฅ/๐ฐ๐ณ ๐ฆ๐ท๐ฆ๐ฏ ๐จ๐ฐ๐ช๐ฏ๐จ ๐ฐ๐ถ๐ต ๐ฃ๐ฆ๐ค๐ข๐ถ๐ด๐ฆ ๐ด๐ฉ๐ฆ ๐ธ๐ข๐ด ๐ธ๐ฐ๐ณ๐ณ๐ช๐ฆ๐ฅ ๐ข๐ฃ๐ฐ๐ถ๐ต ๐ต๐ฉ๐ฆ ๐ณ๐ฆ๐ฑ๐ฆ๐ณ๐ค๐ถ๐ด๐ด๐ช๐ฐ๐ฏ๐ด ๐ต๐ฉ๐ข๐ต ๐ธ๐ฐ๐ถ๐ญ๐ฅ ๐ง๐ฐ๐ญ๐ญ๐ฐ๐ธ. ๐ค
๐๐ข๐ด๐ต ๐ง๐ฐ๐ณ๐ธ๐ข๐ณ๐ฅ ๐ต๐ฐ ๐ต๐ฉ๐ฆ ๐ฑ๐ณ๐ฆ๐ด๐ฆ๐ฏ๐ต ๐ฅ๐ข๐บโผ๏ธ
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๐๐ฆ๐ต๐ฉ๐ข๐ฏ๐บ ๐ฉ๐ข๐ด ๐๐๐๐๐๐๐๐๐๐ ๐ธ๐ป๐ถ๐ญ๐ฃ๐ด ๐ธ๐ช๐ต๐ฉ ๐๐ ๐๐๐๐ ๐๐๐๐. ๐๐๐๐, ๐๐๐๐, ๐๐๐๐!
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๐๐ฆ๐ต๐ฉ๐ข๐ฏ๐บโ๐ด ๐๐ฐ๐ฅ๐บ ๐๐ข๐ต ๐๐ฆ๐ณ๐ค๐ฆ๐ฏ๐ต๐ข๐จ๐ฆ ๐ธ๐ฆ๐ฏ๐ต ๐ฅ๐ฐ๐ธ๐ฏ ๐ฃ๐บ ๐ฝ% ๐ข๐ฏ๐ฅ ๐ฉ๐ข๐ด ๐๐๐๐ ๐๐ ๐๐๐.
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๐๐๐๐ ๐๐๐๐๐๐๐๐๐๐๐ ๐๐ฆ๐ต๐ฉ๐ข๐ฏ๐บโ๐ด ๐๐ฐ๐ฏ๐ง๐ช๐ฅ๐ฆ๐ฏ๐ค๐ฆ ๐ช๐ฏ ๐ฉ๐ฆ๐ณ๐ด๐ฆ๐ญ๐ง ๐ข๐ฏ๐ฅ ๐ฉ๐ฆ๐ณ ๐ฃ๐ฐ๐ฅ๐บ ๐ฉ๐ข๐ท๐ฆ ๐๐๐๐๐ ๐๐๐๐ ๐๐๐๐๐๐!
๐ ๐ค๐ฐ๐ถ๐ญ๐ฅ๐ฏ'๐ต ๐ฏ๐ฐ๐ต ๐ฃ๐ฆ ๐ข๐ฏ๐บ๐ฎ๐ฐ๐ณ๐ฆ ๐ฑ๐ณ๐ฐ๐ถ๐ฅ ๐ฐ๐ง ๐ฎ๐บ ๐ค๐ญ๐ช๐ฆ๐ฏ๐ต, ๐ด๐ข๐ญ๐ด๐ข ๐ค๐ฐ๐ข๐ค๐ฉ ๐ข๐ฏ๐ฅ ๐ง๐ณ๐ช๐ฆ๐ฏ๐ฅ ๐๐ฆ๐ต๐ฉ๐ข๐ฏ๐บ! ๐
12/22/2018
Do you ever feel overwhelmed with life? Like there isnt enough hours in the day?โฃ
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๐ Bookmark this post for future reference!โฃ
๐โโ๏ธ Comment below a time where you struggled with this and overcame it!โฃ
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1. Make a plan!โฃ
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"Those who Fail to Plan, Plan to Fail"โฃ
If you dont have a plan for your day you are most likely gonna get nothing done.โฃ
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2. Subdivide your to-do listโฃ
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Once you make a plan. STICK TO ITโฃ
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3. Limit Screen Timeโฃ
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I get it Facebook, Instagram, Snapchat, YouTube, etc. can easily take several hours out of out day. Take an hour or 2 and go "offline" put your phone into another room and get what you need done.โฃ
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4. Be an Active Watcherโฃ
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Do some ball-crunches, planks, yoga poses, squats, lunges or pushups while youโre watching. Keep fitness equipment, such as a kettlebell, resistance bands and a jump rope, near the TV. Or use the commercial breaks to mix in brief cardio intervals.โฃ
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5. Think Positiveโฃ
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"Those who think they can and those who think they cant are both usually right."โฃ
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Go through your day thinking you can do it!โฃ
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6. Fit it inโฃ
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Make Time! No matter how busy your day seem. You can block off 30min - 1hour of your day to fit a workout in!โฃ
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7. Rise and Shineโฃ
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Wake up 30 min- 1hour earlier!โฃ
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**kthescale *t โฃ
12/21/2018
Iron sharpens iron ๐ช๐ผ
The people you spend the most time with influence the person you will eventually become. They will either elevate you or bring you down.
Tag someone who elevates you!!
**kthescale *t
Do you wanna build muscle FAST, SHRED body fat, and INCREASE strength and performance?โฃ
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๐ช๐ผFarmers Walk๐ช๐ผโฃ
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๐ท๏ธ Bookmark for later referenceโฃ
๐๐ผ Tag a friend who would benefit from thisโฃ
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This movement has to be one of my favorite to do! It will challenge your back, shoulders, grip, core, legs and will power ๐โฃ
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๐จHOW TO: Farmers Walk๐จโฃ
โก๏ธ Stand up holding a dumbbell in each handโฃ
โก๏ธ Tighten and engage your coreโฃ
โก๏ธ Walk ๐โฃ
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Don't forget to:โฃ
๐ท๏ธ Bookmark for later referenceโฃ
๐๐ผ Tag a friend who would benefit from thisโฃ
โฃ
๐ธ โฃ
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๐ช ๐ช *t
Do you wanna build muscle FAST, SHRED body fat, and INCREASE strength and performance?
๐ช๐ผFarmers Walk๐ช๐ผ
๐ท๏ธ Bookmark for later reference
๐๐ผ Tag a friend who would benefit from this
This movement has to be one of my favorite to do! It will challenge your back, shoulders, grip, core, legs and will power ๐
๐จHOW TO: Farmers Walk๐จ
โก๏ธ Stand up holding a dumbbell in each hand
โก๏ธ Tighten and engage your core
โก๏ธ Walk ๐
Don't forget to:
๐ท๏ธ Bookmark for later reference
๐๐ผ Tag a friend who would benefit from this
๐ธ
๐ช ๐ช *t
Dumbbell Bench Press๐ช๐ผโฃโฃ
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๐ท๏ธ Bookmark for later referenceโฃโฃ
๐๐ผ Tag a friend who would benefit from thisโฃโฃ
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This is one of my favorite Chest exercises! They are an epic unilateral (on arm at a time) movement that work. They challenge your shoulder stability, chest, and back!โฃโฃ
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๐จHow to Chest Press๐จโฃโฃ
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โก๏ธ Lay on flat bench with dumbbell in each handโฃโฃ
โก๏ธ Tighten and engage coreโฃโฃ
โก๏ธ Pinch shoulder blades togetherโฃโฃ
โก๏ธ Bend elbows at 90 degrees keeping your forearms perpendicular to the groundโฃ
โก๏ธ Press the dumbbells to the topโฃโฃ
โก๏ธ Touch dumbbells at the topโฃโฃ
โก๏ธ Repeat steps 1-5โฃโฃ
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Don't forget to:โฃโฃ
๐ท๏ธ Bookmark for later referenceโฃโฃ
๐๐ผ Tag a friend who would benefit from thisโฃโฃ
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๐ธ โฃโฃ
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๐ช ๐ช *t โฃโฃ
