Future Athletics High Performance

Big plyo day today!!

DYNAMIC WARMUP
Leg swings
Bird dogs
Super man (back extensions)
Hip flexor stretch
Worlds greatest stretch
Calf Raises

PLYO
Aiming for 100-140 ground contacts
Pogo hops 1x20
Single leg hops 1x12/side
Small box double foot jumps 3x20
Single leg small box jumps 3x10
Skater bounds 3x10
Box jumps 3x8 into broad jump 3x8

CORE
X35sec
DB plank pull through
Sit ups
Side plank

Some recent meals and snacks that have been on repeat!

Eating the rainbow🍉🫐🍓🍠🥗🍗

Breakfast: eggs, avocado, sourdough, cottage cheese
Lunch: ground turkey, rice, corn, sweet potato
Dinner: bbq chicken thighs, bell pepper skewers, roasted potatoes
Snack: protein berry smoothie, dried dates and apricots, massive watermelon and cantaloupe meal prep, Greek yogurt with berries

I love spring and summer time for the fresh and in season fruits and veggies. Not to mention it’s BBQ season! Getting outside on the porch to cook meals in the sun hits different.

Not pictured but I did also indulge in some potato chips and I had vanilla ice cream😋

Welcome to Future Athletics High Performance, where we redefine your fitness journey and elevate your potential.

At Future Athletics, I am dedicated to helping individuals of all levels unlock their true capabilities through personalized training programs, nutritional guidance, and motivational support.

My mission is to inspire and empower you to achieve your goals, build confidence, and stay consistent in the gym.

With a focus on functional fitness, strength, and weight loss, I create personalized programs that are worth the investment in your health.

Check out my website for more information and my background in the health and fitness world💪

Exercise is great for the body, but what about the mind?!
Serotonin and dopamine are two chemicals that are released during exercise and keep you wanting more!
During the winter months, it is important to keep moving and staying active🙌

Exercise is an important aspect of your daily lifestyle. The average person needs at least 150 active minutes of exercise per week.
This could be swimming, walking, jogging, biking, kayaking, a sport, even cleaning the kitchen is activity! 🚲👟🎾

Lifting weights does not you make “bulky”. The online perception of lifting weights can make it seem this way but it is the best way to build muscle and lean muscle mass.

Cardio is great to incorporate into your daily life, but it is not a one size fits all for weight loss. It is great for burning calories, but a bulk of weight loss progress is made in the kitchen with a balanced and nutritional diet.🥑🧀🍗

Performing core exercises are great for isolating the core muscles, but doing sit ups will not spot reduce fat in the core. Fat around the abdominals is lost through a caloric deficit and performing core loading exercises that challenge the deeper muscles in the abdomen. 🏋️

Let’s talk about protein🥩🥚

Protein is used to repair and build tissues! Protein is synthesized from amino acids and there are 20 different amino acids found in proteins.

Protein that is found in animal products like milk, yogurt, cheese and meat are considered “compete proteins”. These provide all nine essential amino acids. Essential amino acids cannot be made by the body, and must be consumed from food.

What are some benefits of protein?
👉Proteins are the building blocks for bones, muscles, tissues, and skin.
👉 It is used to repair tissues and muscles after exercise.
👉 Speeds up recovery time after exercise.
👉Helps build lean muscle and maintain a healthy weight.
👉Stabilized blood sugar levels.

Protein is an essential part of a healthy and complete diet!

What an awesome two weeks working with the North Bay Platoon campers for their hockey dry land!

Look what’s coming back for summer!!☀️

The Lakers youth grass camp is back for July with 5 awesome sessions for you to improve your volleyball skills!
There are 2 age groups (ages 9-12 and 12-15) on Wednesday and Thursday nights from 6-7:30pm at Odyssee!

Registration link in bio!
Hope to see you there!🏐

I am proud to announce that Future Athletics has found a new home and partner at Aligned Athletics Strength & Fitness!

Thank you to everyone that has supported my journey so far and helped Future Athletics grow to the point it is now.

We are located at 540 Lakeshore Dr. North Bay!

If you are looking for quality personal training, motivating goal setting, nutrition guidance, have an injury, need a lifestyle change, or a positive workout atmosphere, Future Athletics and coach Althea is here to support you on your fitness journey and shape your future.

Look forward to seeing you there!

Ready to get in shape this summer? Lose weight or build muscle? Or athletes, get stronger and faster for your off-season?

Future Athletics provides customized training programs and personalized coaching to assist you in achieving your fitness objectives.
We believe that fitness should be accessible to everyone. That's why we're dedicated to providing affordable and effective workout programs that can fit into anyone's lifestyle.

✅Weight Loss
✅Gain Muscle
✅Build Strength
✅Strength & Conditioning
✅Injury Recovery & Prevention
✅Athlete Training
✅Functional Fitness
✅Form Adjustments

Future Athletics offers a range of delivery options for your program:
💪Gym Training
💪In-Home Training
💪Online Programs
💪Hybrid Programming

If you seek a supportive environment where you can see and feel your progress, and collaborate with a trainer who truly values your fitness and well-being, you have come to the right place.

Check out my website for more information on what I have to offer or to book your free consultation and fitness assessment!

I look forward to working out with you!

Future Athletics is participating in the CMHA North Bay and District Push-Up Challenge from February 1-23, 2024, and would love you to join!

The challenge is to complete 2,000 push-ups over 23 days, which represents the 20% of Canadians who will experience a mental illness each year.

I am taking part to raise awareness and funds for mental health, and hope you will too.

Sounds like too many push-ups? That’s okay, alternatives to push-ups are allowed - think squats, lunges, or sit-ups - or aim for a smaller target, like 25%, 50%, or 75% of the full target.

It all kicks off on February 1 and is free to take part. You can bank your push-ups via the app, where you can easily keep track of your progress, and check on how others in our team are going too.

Our team goal is to raise $500 by the end of the challenge!

Click the link below to register for our team or as an individual.

https://www.thepushupchallenge.ca/fundraisers/futureathleticshighperformance

CMHA North Bay and District

We're taking on The Push-Up Challenge 2,000 push-ups over 23 days, from February 1-23. Get fit, have fun, learn about mental health.