Ritual Fitness, #5049 Parkwood Road, Blackfalds, AB (2026)

03/19/2022

Just because you don't enjoy working out right now doesn't mean you never will.

In order to enjoy doing something, it needs to satisfy a few different criteria.

1. Competence- We usually enjoy things that we're good at and feel confident in. If you're feeling unsure or second guessing yourself in the gym, that can definitely prevent you from enjoying your workout.

2. Challenge- We enjoy things that are hard enough to require our complete focus, but not so hard that failure seems like a guarantee.

That's why it's so important to do workouts that aren't too easy or too hard, but just the right level of challenge for you. It's also important to adjust your effort and expectations based on how you're feeling, rather than expecting your best performance on every single workout

3. Meaning- You need to care about what you're doing. If you always show up to the gym with no goals or direction other than just wanting to look better, working out probably won't feel meaningful to you.

If you start to connect with how strong, capable, accomplished, and confident you feel when you work out, you'd probably start enjoying it more.

If you always work out just to try and fix something you don't like about yourself, it'll be tough to get much enjoyment from your training.

If you've never really enjoyed the gym in the past but would like to give it another shot, we can help you gain the competence to get started, give you a program that's the right level of challenge, and help remind you that exercise can feel awesome!

Click the link below to get a free 1 on 1 Coaching Session.

www.ritualfitness.ca/get-started2

03/18/2022

Follow this rule to get the most out of your cardio workouts:

Always maintain your pace, or get faster.

If you need to slow down, you started out too fast!

It doesn't matter if you're on a bike, rower, elliptical, doing burpees, a circuit, or anything other type of cardio. Choose a pace you can maintain or increase.

If the goal is to challenge you're aerobic system, which is what good cardio training does, starting out fast and then burning out is not accomplishing this goal.

Not only does choosing a steady pace make your cardio workouts more effective, it also makes them more enjoyable.

You'll breathe, sweat, and challenge yourself, but you won't finish completely exhausted, so you've got the energy to get through the rest of your day.

03/18/2022

Hiking, biking, skiing, and other outdoor activities are fun, but they usually require some baseline fitness in order to enjoy them safely.

Hiking isn't that much fun when you're worried about getting stranded halfway up a mountain because you're not fit enough to finish.

Biking isn't very enjoyable when you're so tired that you have to take breaks every 2 minutes.

Skiing is scary when you're worried about your knees, hips, and ankles not having the strength to support you.

What if you could do all of the outdoor activities you enjoy, without worrying about if your body is fit enough to handle them?

We can help you build a body that can handle all the activities you love, so you can enjoy them without being worried the whole time or paying for it later.

Click the link below to get a free 1 on 1 Coaching Session.

www.ritualfitness.ca/get-started2"

03/16/2022

If you grew up as an athlete and played sports, you probably take some pride in being in good shape.

But when you start to notice you're breathing heavy after going up the stairs, your joints are sore and achy all the time, and you're starting to see more fat and rolls in places they didn't used to be, it can feel pretty discouraging.

You probably took your stamina, lack of joint pain, and lean body composition for granted when you were young, but now that you're older and don't spend most of your time exercising, these things don't come as naturally as they used to.

You've got 2 options: You can accept that the glory days are behind you and live the rest of your life feeling old, unathletic, and out of shape, or you can do something about it!

We know you probably don't have the time or energy to exercise like you used to when you were 16, but in 3-4 workouts per week spending 45-60 minutes in the gym, you could gain back your strength and fitness so you can feel like an athlete again.

Click the link below to get a free 1 on 1 Coaching Session.

www.ritualfitness.ca/get-started2

03/16/2022

"Do you find yourself asking ""How can I get through today?"" instead of ""How can I make today awesome?"" ⁠
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Anxiety and stress can beat you down and make you feel weak. ⁠
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Getting strong and fit in the gym is a great reminder that you're in the driver's seat, instead of sitting in the back just along for the ride. ⁠
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It's proven that involuntary stress effects us much more negatively than stress that we choose. ⁠
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Choosing to do something difficult, like a workout, can remind us that we're strong, capable, and can handle everything that life throws at us. ⁠
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When you learn to say ""I've got this"" in the face of a challenge in the gym, you can get better at saying it outside the gym too. ⁠
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We can set you up with a program that's the perfect level of challenge for your current fitness level and show you how to do your workouts properly, so you can capitalize on the mental benefits of exercise and help reduce your stress and anxiety. ⁠

Click the link below to get a free 1 on 1 Coaching Session

www.ritualfitness.ca/get-started2"

03/14/2022

Some people think squats and deadlifts are bad for your back.

They're wrong! Iit's actually the opposite.

From a 2015 study:

"A free-weight based program (with squats and deadlifts) was able to reduce pain, improve disability, and improve quality of life in those with lower back pain."

If you'd like some help getting started on a lifting program so you can get out of pain, feel less stiff, or protect your back from future injury, we can find the proper starting point for you and teach you how to lift properly.

Click the link below to get a free 1 on 1 Coaching Session.

www.ritualfitness.ca/get-started2

03/14/2022

Connecting with your kids and truly spending quality time together can be tough. ⁠
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Even if you're up to date on the latest tik-tok videos, know how to speak emoji, or know the lyrics to every cocomelon song (depending how old your kids are), genuine connection with your kids is a challenge. ⁠
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In order to truly connect with your kids, it's important to do something you can both be engaged in. ⁠
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Let's face it, playing barbies, hearing about the drama at school, or pretending to get your make-up done (can you tell I have girls?) can only keep you actually engaged for so long. ⁠
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When you're chasing your kids at the playground, playing a sport together, swimming, hiking, skating, etc, you're creating memories and meaningful connections with your kids that will last. ⁠
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The problem is, kids have so much energy! ⁠
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You've got to be in good shape to keep up, and you've got to have strong, healthy joints that allow you to run, move, and play without paying for it the next day. ⁠
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We can help you build the strength and fitness you need in order to keep up with your kids, so you can enjoy physical activities together. ⁠

Click the link below to get a free 1 on 1 Coaching Session

www.ritualfitness.ca/get-started2

03/12/2022

It's Saturday night and you've got a decision to make-- enjoy some drinks and appetizers with friends, or miss out and stick to your diet.

Putting time and energy into our fitness and nutrition is supposed to make life better. How do you expect to stay consistent with healthy eating if it just makes you feel like you're missing out?

To really get consistent, it's important to develop a sustainable balance between eating to support your health and body composition goals, without being so restricted that you feel like you're missing out on life.

Rather than just passing you a generic nutrition plan, we take look at your lifestyle and what you're currently eating, and work with you to make small, sustainable changes that don't leave you feeling like you're missing out.

It might take a little longer to see results than your typical crash diet, but it will lead to results you can actually sustain.

It's time to get out of the constant cycle of "falling off the wagon" and starting over, and focus on making changes that actually fit into the life you want to live.

If you've struggled to stick with restrictive diets in the past,
we can help you lose fat, see more defined muscles, and improve your energy, all without missing out on the things that make life awesome.

Click the link below to get started with a Free Coaching Session.

www.ritualfitness.ca/get-started2

03/11/2022

Are your clothes feeling tight in all the wrong places?

Having excess fat around your stomach, back, legs, and arms and not seeing any definition in your muscles can wreak havoc on your confidence.

But just because you're not the same size you were in high school doesn't mean you can't feel strong, fit, and confident in your clothes!

It doesn't take an extreme diet or working out 7 days a week to get your clothes feeling looser in the places you want them to be looser, and tighter in the places where you want them to feel tighter,

Working out 3 time per week for 45-60 mins and making some small tweaks to what you're currently eating is all it would take to build some muscle and lose some fat.

We'll help you make a plan to fit regular workouts into your week, as well as make nutrition changes that actually work for your lifestyle, your job, and your family.

If you'd like your clothes to fit a little bit better and see some definition in your muscles, click the link below to get started with a Free Coaching Session.

www.ritualfitness.ca/get-started2

03/09/2022

Do you get lower back pain while doing core exercises?

If you do, you're probably doing the exercise wrong or the exercise is just too advanced for you.

We can help you learn to actually engage your core properly, so that you're using the right muscles during core exercises, plus show you the right exercises for your ability and how to modify accordingly if needed.

With our Coaching memberships, you've always got someone to help you whenever you're unsure or things get off track.

Click the link below to get started with a Free Coaching Session.

www.ritualfitness.ca/get-started2

03/09/2022

"Having personalized workouts created by Brendan at Ritual Fitness for the past 2 1/2 years has solidified my fitness routine. ""⁠
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For Natalie, fitness has become just a part of her day. She worked with me for 2.5 years, staying consistent with workouts in her home gym since covid began. ⁠
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With the knowledge and confidence she gained, she was able to move on from working with me and go forward managing her workouts and program on her own! ⁠
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When people go to a group class or a Personal Trainer, they often get reliant on the group or the trainer to be there in order to be able to work out. T⁠
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his means as soon as they stop working with the trainer or going to classes, they probably stop working out completely. ⁠
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At Ritual Fitness, we teach you how to work out safely and effectively on your own, so you can get a great workout without having to rely on a Personal Trainer or a Group class. ⁠
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This means you can work out when it works for you, you don't have to pay for a Personal Trainer to guide you every workout, and you don't have to deal with group class workouts that are too hard, too easy, or just don't suit your goals.⁠
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If you're tired of relying on a Trainer or a class in order to get a great workout, click the link below to get a Free Coaching Session.

www.ritualfitness.ca/get-started2

03/07/2022

When you have kids, it's easy for your own fitness and nutrition to take a back seat.

When you spend most of your time and energy taking care of everyone else or juggling work while also trying to spend quality time with your kids and stay on top of "adulting", finding the time and energy for fitness can be a huge challenge.

The key to getting consistent is to make working out as easy and convenient as possible.

If you have to coordinate nap times with group classes, or have to figure out a workout to do on your own once you get to the gym, it's even tougher to get consistent.

Those things are just more hurdles that will make it easier to just say "I'll do it tomorrow".

At Ritual Fitness, our gym offers 24 hour access so you can work out when it works for you. We provide you with a program to follow and all the guidance you need to keep you on track. We focus on the most efficient exercises in the gym, so you can get in, have a great workout, and go on with your day.

Making your own fitness a priority is tough when you've got kids and other responsibilities, but we make it as easy as possible by providing everything you need.

Click the link below to get a Free 1 on 1 Coaching Session.

www.ritualfitness.ca/get-started2

Ritual Fitness

03/19/2022

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