Fierce Fitness Mobile Training

💪What are your deltoids and how do you train them?💪

Your shoulders are made up of three deltoid heads, and each has a different job!

🔹 Front (Anterior) Deltoid – Raises your arm forward and helps with pressing movements. Try doing dumbbell front raises.

🔹 Side (Lateral) Deltoid – Lifts your arm out to the side and creates broader looking shoulders. Try doing dumbbell lateral raises.

🔹 Rear (Posterior) Deltoid – Pulls your arm backward, supports good posture, and strengthens pulling movements. Try doing cable or banded face pulls.

Training all three deltoids helps build stronger, more functional shoulders while improving stability and reducing the risk of injury.

🔥🔥OUTDOOR BOOTCAMPS START THIS SATURDAY!!!🔥🔥

Join us at the Fish Hatchery Park on the Bedford highway (behind the old Cascades Spa) this Saturday at 9am!!

Grab a towel, grab some water, grab a friend and come and join me for a workout in the park!

Continuing with learning about the muscles in our body, today we get to know your glutes!

Your glutes are made up of three muscles that work together to keep you strong, stable, and moving efficiently:

🔥 Gluteus Maximus – The largest and most powerful muscle. It drives hip extension, helping with squats, deadlifts, running, and climbing stairs.

⚡ Gluteus Medius – Keeps your pelvis stable and controls side-to-side movement, making it essential for balance and single-leg exercises.

💪 Gluteus Minimus – The smallest of the three, it assists the gluteus medius in stabilizing the hip and improving movement control.

🍑The piriformis muscle, located deep beneath the glutes, helps rotate the hip and supports stability during movement.

Strong glutes don't just build a better physique—they improve posture, reduce injury risk, and boost athletic performance. Train them with purpose!

Outdoor Bootcamps return Saturday July 18!!! 🙌🙌

We will be at the Fish Hatchery Park in Bedford (behind the old Cascades Spa) every Saturday at 9am until the end of August (weather permitting of course).

Grab a towel, grab some water, grab a friend and come and get your Saturday morning sweat on in the park!!

Wishing you all a safe, happy and healthy Canada Day!

Happy Fathers Day to all the Dads out there ❤️

Let’s discuss the 3 Triceps Muscles!

Your triceps consists of three distinct heads that work together to extend the elbow and contribute to upper arm size and strength.

Long Head
The long head originates from the shoulder blade and crosses both the shoulder and elbow joints.

Functions:
* Extends the elbow
* Assists with shoulder extension
* Helps stabilize the shoulder joint

Exercises that hit the long head:
* Overhead Dumbbell Triceps Extension
* Cable Overhead Triceps Extension
* Skull Crushers

Lateral Head
The lateral head is located on the outer portion of the upper arm and is largely responsible for the defined "horseshoe" appearance of the triceps.

Functions:
* Produces force during elbow extension
* Contributes to pressing strength
* Enhances arm definition

Exercises that hit the lateral head:
* Triceps Pushdowns
* Close-Grip Bench Press
* Bench Dips

Medial Head
The medial head lies beneath the long and lateral heads and plays an important role in all elbow extension movements.

Functions:
* Assists with elbow extension
* Provides stability during arm movements
* Supports muscular endurance

Exercises that hit the medial head:
* Reverse-Grip Cable Pushdowns
* Diamond Push-Ups
* Cable Kickbacks

For complete triceps development, include a combination of overhead, pressing, and pushdown exercises in your training program. Training all three heads will help maximize strength, size, and overall arm development.

What’s your favourite triceps exercise?

The weather is warming up and we are taking advantage of the sunshine here!

Summer outdoor bootcamps will be starting soon. Dates and places will be posted next week! Stay tuned!!

Did you know your biceps have two distinct muscle heads that work together to power your upper-body movements?

Long head (outer bicep)

- The long head runs along the outside of your upper arm and is responsible for creating that impressive "peak" when you flex. It plays a major role in elbow flexion (bending your arm), shoulder stabilization and assists with lifting and pulling movements.

Short head (inner bicep)

- The short head sits on the inside of the upper arm and contributes more to the overall thickness and width of the bicep. It helps with elbow flexion, forearm supination (turning your palm upward) and supports shoulder movements.

To build balanced, strong biceps, include exercises that challenge both heads. Here are some examples.

* Incline Dumbbell Curls – emphasize the long head
* Preacher Curls – target the short head
* Hammer Curls – improve overall arm strength and development

What is your favourite biceps exercise?

Let’s learn about different muscle groups and how they help your body move.

Your "abs" are actually made up of three key muscle groups, each with an important role.

The re**us abdominis is the six-pack muscle that helps flex your spine and stabilize your core.

The obliques, located on the sides of your waist, help with rotation, side bending, and overall trunk stability.

The deepest layer, the transverse abdominis (or your pelvic floor), acts like a natural weight belt, supporting your spine, improving posture, and creating core stability during movement.

Training all three is essential for performance, injury prevention, and a strong, functional core—not just visible abs!

Which of these core muscles do you think you train the most? Drop your answer in the comments below and let me know your favorite core exercise!