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Fundamental Fitness Conditioning

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Fundamental Fitness Conditioning

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06/19/2026

💪🥇WEEKEND WORKOUT CHALLENGE TIME!

This workout takes very little space AND uses no equipment. Win and win!

PLUS it will get your heart rate up and will leave you feeling energized.

Warm up before you hit this circuit and be sure to stretch out when you’re done.

Let us know how it went! 👇👇

EXERCISE REFERENCE:
● Lunge: giphy.com/gifs/8fit-fitness-workout-cXHxOJu8vEwhoApxjy
● Mountain Climber: giphy.com/gifs/8fit-fitness-male-lose-weight-jsYmets3thkLhcvZ43
● Jump Squat: giphy.com/gifs/8fit-fitness-women-jump-squats-7NIUcG6xYjInPVPwNz
● Push-Up: gph.is/2pobxK3
● Jumping Jack: media.giphy.com/media/ckMk3RKUK29lziaspI/giphy.gif

06/18/2026

💡THURSDAY “OOMPH” TIP

Here’s a little motivation to help you with this week’s nose-breathing challenge:

It can help give your workouts (and your day!) a little more oomph.

That’s because when you breathe through your nose, your body releases nitric oxide, which leads to MORE oxygen getting to your cells, helping to fight off fatigue and stress so you can keep going longer and harder.

Mouth breathing doesn’t have the same effect.

So … power up your workout with your breath!

❓Do you tend to breathe more through your mouth or nose? Let me know below! ⬇️

REFERENCE:
www.washingtonpost.com/lifestyle/wellness/when-it-comes-to-breathing-during-exercise-youre-probably-doing-it-wrong/2019/01/23/b4d3c338-1e59-11e9-8b59-0a28f2191131_story.html

06/17/2026

🍑This fast & easy orange vinaigrette will have you wondering why you don’t make homemade dressings for your salads more often!

It also can be used as a marinade or sauce for poultry and fish.

Orange Vinaigrette
(makes 8 servings)

● 2 Tbsp onion, diced
● 1 tsp orange zest
● Juice of 1 orange
● Juice of 1 lemon
● 2 tsp Dijon mustard
● ½ tsp sea salt
● ½ tsp freshly ground pepper
● ⅓ cup (80 ml) extra-virgin olive oil

In a mini food processor or blender, blend the onion, zest, orange and lemon juice, mustard, salt, and pepper. When combined, drizzle in the olive oil and blend until smooth.

This will keep in the fridge for a couple of days. Enjoy!

06/16/2026

🍊Ready to have your mind blown?!

Oranges don’t exist in nature! 😲

They are a man-made fruit, created about 4,500 years ago in China by intentionally blending a pomelo with a mandarin.

You already know that oranges are loaded with vitamin C, but did you know that they’re:

● A great source of gut-friendly fiber
● Loaded with B vitamins that help boost your energy, memory, & mood
● Packed with antioxidants that strengthen your immune system
● Filled with anti-inflammatories that fight disease
● PLUS: their vitamin C can help your body absorb more iron, a biggie for many athletes (especially women)

🧡TIP: Choose eating an actual orange vs. drinking orange juice. You’ll get more nutrients and less sugar.

When was the last time you ate an orange?

REFERENCES:
www.healthline.com/nutrition/foods/oranges
www.webmd.com/vitamins-and-supplements/health-benefits-of-vitamin-b-1
www.healthline.com/health/carotenoids
www.exploredplanet.com/info/things-on-this-planet-that-arent-as-natural-as-youd-think

06/15/2026

🔥 WEEKLY CHALLENGE! 🔥

This week is a little different …. but it’s one of my FAVORITES and will help you lower your stress levels!

👃It’s the NOSE BREATHING CHALLENGE.

Every day this week, we’re going to take just 3 minutes to focus on breathing through our NOSES. (There’s a great breathing exercise for you to try below!)

This kind of breathing actually has some pretty incredible benefits:

● Helps you become more mindful and focused
● It helps widen your blood vessels & improves oxygen circulation in your body
● Nasal hair filters out dust, allergens, pollen, and foreign particles
● The air you breathe is warmed and humidified, making it easier for your lungs to do their job

👉Here’s a nose breathing exercise to try:

● Sit tall with relaxed shoulders.
● Put your right thumb on your right nostril, and inhale through your left nostril.
● Put your right ring finger on your left nostril, and exhale through your right nostril.
● Inhale through your right nostril.
● Place your right thumb on your right nostril, and exhale through your left nostril.
● This equals 1 round of alternate nostril breathing.
● Repeat for a total of 3-5 minutes.

Going to join us this week? Try that exercise and let me know how it goes. 👇👇👇

REFERENCE:
www.healthline.com/health/nose-breathing

05/22/2026

💪🥇WEEKEND WORKOUT CHALLENGE TIME!

Welcome to your balance workout. Make sure you switch back and forth between supporting legs so that both sides get equally worked.

Here’s a trick: focus on keeping your core strong. It will help keep you balanced.

As always, warm up and cool down before, and listen to your body! Stretch out after.

Post here when you’re done!👇👇

EXERCISE REFERENCE:
● Lunge to Knee Up: media.giphy.com/media/2edS6CiNmeGkM/giphy.gif
● 1-Arm Plank: youtu.be/X-gv0Ygb3yI
● 1-Leg Deadlift: gfycat.com/icylivechimneyswift
● 1-Leg Shoulder Press: youtu.be/7f6wKAWZ8Sk?t=26
● 1-Leg Biceps Curl: youtu.be/unRU3oVX3PU
● Calf Raise: media.giphy.com/media/2wXXVCek2NfkneGqz9/giphy.gif

05/21/2026

🔑THURSDAY TIP: DON’T BE A STATISTIC!

Doing balance training is super important at every age, but ESPECIALLY as you get older. Check out these stats:

● 1 in 4 people over 65 falls every year but less than half tell their doctor
● Falling once doubles your chances of falling again
● 1 out of 5 falls leads to broken bones or a head injury
● Over 800,000 people end up in the hospital because of a fall injury
● More than 95% of hip fractures are caused by falling (usually falling sideways)

Training your balance starting NOW is a great idea.

Here’s a surprisingly challenging balance exercise to do … but do it only if you set yourself up for safety! 🛑

Stand with good posture near a wall or other support with your hand ready to grab it if you start to lose your balance. It’s also a good idea to have someone standing close by who can help. 👯

Engage your core, lift one foot off the ground, and close your eyes. Stand as long as you can (aim for a count of 20) and repeat on the other side.

How often do you do balance exercises?👇

REFERENCE:
www.cdc.gov/falls/facts.html

05/20/2026

💃Just say yes to strawberry salsa! This sweet and spicy treat is PERFECT for outdoor barbeques and pool parties.

Serve this over fish or chicken, or as a sweet and spicy dip.

🍓Strawberry Salsa
(6 servings)

● 1 pint (300 g) strawberries, hulled and diced
● 1 jalapeno, seeded and minced
● ¼ cup minced red onion
● 1 lime, juiced
● ½ cup loosely packed cilantro, minced (or to taste)
● Salt and black pepper, to taste

Place all the ingredients in a bowl and gently stir. Let sit for at least 20 minutes to give the flavors a chance to combine.

Taste and adjust the seasonings. If it needs a little sweetness, add a ½ tsp or so of honey. Enjoy!

05/19/2026

🍓Here’s some strawberry trivia for you!

Strawberries belong to the rose family – and they’re the ONLY only fruit that has seeds on the outside.

❤️They’re super delicious and super good for you, too.

They’re packed with vitamins and minerals, including vitamin C, folate, & potassium – which means they are linked with immune health AND lower blood pressure.

PLUS: their antioxidants can help fight bacteria, lower your cholesterol and blood sugar levels, protect your heart, and even fight some cancers.

Strawberries also contain fiber that can feed the good bacteria in your gut to help keep your digestive system running smoothly.

👉TIP: When possible, choose organic strawberries because conventionally raised berries are often sprayed heavily with pesticides.

How often do you eat strawberries? ⬇️

REFERENCE:
www.healthline.com/nutrition/foods/strawberries
www.medicinenet.com/script/main/art.asp?articlekey=202177

05/18/2026

🔥 WEEKLY CHALLENGE! 🔥

This week’s challenge is one of those things we don’t really think about — until we trip or fall.

We do it automatically …

But as we get older our BALANCE starts to decline somewhere between 40 and 50 years old.

👍But that doesn’t mean you should wait till then to start working on it!

⚖️YOUR CHALLENGE: Do one balance exercise (below) every day.

Here are some exercises that will can help improve your balance:
[COACHES: CUSTOMIZE THIS LIST FOR YOUR AUDIENCE/SPECIALITY. We’ve included gifs of the exercises but this is a great opportunity to show off your expertise with videos of you demonstrating the moves.]

● Monday: Knee raise into reverse lunge, 2 x 10-15 per side https://giphy.com/gifs/8fit-fitness-workout-hip-flexor-dtCmPdtfE3y6Y2L7bI

● Tuesday: Single leg calf raise – stand near a wall if needed! 2 x 10-15 per side
https://media.giphy.com/media/6AhKZx2HkGZWBc7JaN/giphy.gif

● Wednesday: Side Kicks, 3 x 15 per side
https://giphy.com/gifs/8fit-ZdfSBCCrRLItOrjdZo

● Thursday: Single-leg deadlift, 2 x 8 each side
https://media.giphy.com/media/5ygreaVi1vN40J2Epw/giphy.gif

● Friday: Speed skaters, 2 x 10 each side
https://www.youtube.com/watch?v=KOTEyGY93OY

❓Will you be joining us? Let me know in the comments👇

Address

77 Ludlow Crescent
Brantford, ON
N3P1X2

Opening Hours

Monday	6am - 6pm
Tuesday	6am - 6pm
Wednesday	6am - 6pm
Thursday	6am - 6pm
Friday	6am - 6pm
Saturday	8am - 10am

Telephone

+15198029048

Website

http://www.ffcathletes.ca/

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