Freedom Fitness YQR

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Freedom Fitness YQR

Sandra is a CSEP Certified Personal Trainer & Exercise Physiologist.

At Freedom Fitness YQR, providing clients with individualized programming that supports lasting lifestyle changes and the 'freedom' to return to activities you love, is Sandra's passion. **Do you have an underlying health condition or injury that makes you nervous to work with “just anybody?”
**Do you have access to exercise equipment, but just need a little guidance on what to do, & a coach to he

lp you stay accountable?
**Have you been away from a structured exercise routine for awhile & need a coach to help you establish a routine & program that fits your lifestyle?
**Do you think your busy schedule doesn’t allow you enough time to exercise?
**Have you recently had surgery or even recovering from cancer treatment & looking for a safe exercise program to help you improve your physical functioning & quality of life? At Freedom Fitness YQR I understand that making the decision & commitment to hire a trainer is an important one and you will want to feel confident that I can address your areas of concern & support you to achieve your goals. I offer a variety of personal training & corrective exercise services to help start you on the path to improving your strength & function and living a healthier lifestyle.

15/07/2025

Some days I have good physical energy, but my mental energy is zapped. Checking your physical & mental fuel tanks before you exercise is important. I knew I didn’t have it in me for a longer circuit or even compound movements; I didn’t want to risk injury when my mental focus was somewhere else. So I stuck with 4 sets of 3 exercises I am very comfortable with (DB bench press, bent over row and plank roll outs on the ball). Not complicated but best choice for the day. Sometimes less is more.

07/07/2025

It’s not too late. Start small, be consistent & just keep moving. Thank you to for the pointed reminder.

03/07/2025

There are no magic potions to guarantee a long and healthy life (genetics plays a big factor), but strength training is one of the best ways to ✅ a lot of boxes.

30/06/2025

Start small, be consistent & change will happen.

26/06/2025

Yesterday, I felt terrible. Battled a headache and fatigue all day. I thought a workout might make me feel better. After 10 minutes on the bike and 2 sets of 3 exercises, I didn’t feel any better. In fact my headache was getting worse. I stopped. I remembered consistency in the long run is what matters & makes the difference- I didn’t need to prove anything to anyone today.

I often see clients start out strong with their exercises & programs and then life happens. Work, family commitments, elder or child care or illness happen and their energy & time goes elsewhere. Suddenly their ability to exercise consistently fades. They often apologize to me for their lack of consistency. I always remind my clients that health is a long game and even a less than perfect walk or workout, home cooked meal (even if it doesn’t tick every nutritional box) and a few reps in the gym all continue to fuel your habit of a healthy lifestyle. Each day doesn’t need to be better than the last to still make a difference.

15/05/2025

What if you showed yourself some compassion instead of beating yourself up? What if your self talk was more kind and understanding, rather than laden with guilt? Would your next steps be different?

MY ADVICE...DO hold yourself accountable when you have control over the outcome. When you don’t have control, be kind & compassionate with yourself.

You don’t have control over work demands, when your family gets sick, when you get sick- don’t beat yourself up. Staying up late to binge watch is in your control. Recognize the difference and set some plans in place to change your behavior.

Life and health are a journey that ebb and flow. Roll with it and focus on what is within your control.

28/04/2025

A healthy lifestyle also shouldn’t have you attaching moral value to how you eat or how often you exercise- eating ice cream or choosing to not exercise doesn’t make you a bad person. What about our mental & emotional health?

Focussing on reducing & managing stress will have a greater positive impact on our health than adding in one more workout or a kale, protein smoothie,🤮 You don’t need to eat & exercise according to a carefully scripted plan each & every day to be healthy; CONSISTENCY IS KEY. This is a marathon- not a sprint.

When you love the way you nourish & move your body, continuing will feel effortless.

03/04/2025

I am so lucky to have a job that allows me to , but that is not the case for many.

Do yourself a big favor and find a way today to “sneak” in some activity. Every little bit counts.

👍go for a walk on your break
👍do some stretching on your break
👍take the stairs or even a flight or two when you can
👍stand up from your desk and do a few squats or pushups against your desk

Your body will thank you!

24/03/2025

If you love every exercise session you complete- good for you and I am a little jealous. But good news, you don’t have to love structured exercise and feel 💯every time you exercise. It’s a long game- stay focused on all the things that being strong allows you to do and all the things you still want to do in life.

My vision has always been to “help others build strength and function to enable you to live life to the fullest.”

So always keep the life you want to live in mind when you are lacking the motivation to exercise. A little investment now, will serve you will later on.

💪

14/03/2025

When setting yourself a health goal- any kind really. Be sure to ask yourself why? Why is this goal important to you? Why do I want to do this? Why will achieving this goal improve my life or lifestyle? Hopefully your answers include:
🔅I will be able to do more of the things I enjoy in life
🔆 my pain will decrease
🔅 my mental health/mood will improve
🔅 I will be able to join my friends & family in activities I have been avoiding

Your ‘why’ is unique to you, but super important. Your ‘why’ will help you see the bigger picture- not just the short term. Your ‘why’ should focus on more than a number, time or distance. Your ‘ why’ should link to what you value most and help you live your best life going forward.

What’s your why? Let me know below. 👇

💪

10/03/2025

We can’t turn back the clock, but It’s definitely not too late to get moving and build muscles. 💪 Regular movement, especially including resistance training will:
💪 increase muscle mass
💪improve or help maintain bone density
💪 improve your heart health
💪 positive impact on your mental health
💪 reduce fall risk

The benefits are many. What are you waiting for?

Address

Telephone

+13065306612

Website

http://www.freedomfitnessyqr.com/

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