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If you are unhappy with the Fortis Forma exercise prescription software by Fitness For Freedom and would like to have your account and all your personal information associated with it deleted, you can do so […]

Last episode was a must read episode Atomic Habits by James Clear, a book that I definitely recommend and if you’re new to the show you may want to circle back and listen to that […]

Today is a must read episode, Atomic Habits: An easy and proven way to build good habits and break bad ones. As soon as I listened to an interview with the author James Clear I […]

The holidays are upon us and if you’re like most people this means going to a lot of social events and parties that you wouldn’t normally be attending. You have your work function, your partner’s […]

I used to hate fitness challenges – 30 Days of Plank, the 12 Days of Lunges, The Burpee Challenge, you know, the ones that periodically show up on your facebook or instagram feed or an […]

Last Wednesday night was Halloween and even though I’m generally anti-chips and chocolate bars, I try not to be anti-fun and recognize that getting dressed up and going to people’s houses, getting candy and chocolates […]

About eight months ago I started working with a new client, a woman in her mid-50s who had just gone through several breast cancer surgeries and treatments. She’s in remission for now and wanted or […]

Topic suggestion from Krysta on our Facebook Page. I’d love to hear about set\rep amounts and the weight of the weights for different goals such as losing weight vs building muscle … I’ve been told […]

We received an email with some feedback from one of our dedicated and loyal listeners JR. JR has been listening from almost the beginning of the show and as far as I can tell is […]

Strong Glutes can help you lift heavy things, they can prevent low back pain and can even help you look good in a bathing suit. The foundation of strong glutes is good glute activation which […]

You are here (x). Your future self is there (y). How do you get from here to there without crashing and burning. http://traffic.libsyn.com/fitnessforfreedomtips/Episode_335_-_Creating_the_Path_to_Your_Future_Self_mixdown.mp3

The shoulder press is a great exercise to strengthen your shoulders and upper body – however most people can’t do it correctly, or do it in such a way that puts them at risk of […]

The shoulder press exercise, as the name suggests is great to strength train your shoulders and upper back. However, a lot of people either don’t have weights or have trouble doing the exercise correctly. The […]

Today is a must read episode Endure: Mind, Body and the Curiously Elastic Limits of Human Performance by Alex Hutchinson. Hutchinson tries to tackle this complex question, why is it that more people don’t die […]

The monkey bars are a common hurdle in most obstacle course races. There are a few different ways you can attack them and some ways you can build up to doing them better.

The deadlift exercise will strengthen your glutes, thighs, hamstrings, arms and shoulders, however most people make some major mistakes when doing it leaving them open to injury. In this video we show you how to […]

This quick and easy spicy stir fry recipe checks all the boxes, tasty, not labor intensive and gives you tonnes of leftovers. If you’re really busy and short on time you can throw it together […]

If you’re trying to improve your hip mobility, but don’t really know where to start, this follow along workout is for you! With multiple dynamic and static stretches we take you from start to finish, […]

The pull-up will strengthen your lats, rhomboids, and biceps muscles and if you do them often and effectively enough there will come a point where even the pull-up just isn’t challenging enough. Learning how to […]

The pull-up is the ultimate exercise to strengthen your upper back. Being able to properly engage your lats and rhomboids will be critical in doing the pull-up effectively. As a secondary (or primary benefit depending […]

Let’s picture this for a second, you’re in the gym you’re exercising, you do a bit of jump rope, then you quickly shift to lunges, then to a plank, you hop up into squats, then […]

The pull-up is a great exercise for your upper back. The rhomboids, lats and biceps muscles are all used. However, it’s also a very difficult exercise to do for most people to jump right into. […]

Weight transfer is an extremely important part of the golf swing – Lateral Bounds are an excellent exercise to help you practice your weight transfer and maintain your balance through your golf swing.

The tabletop exercise is one of the best exercises you can do to improve your posture. Strengthening your glutes and improving your shoulder mobility is essential and the tabletop does just that.

Dips are an advanced exercise, which means not doing a proper warm-up could lead to injury. Here are a couple exercises you can do to warm-up your muscles before hitting the dip bars.

If you’re having trouble doing dips or you don’t have anywhere to do them you need some different exercises to target the same muscles. In this video we have a great push-up variation that can […]

Quickly completing the parallel bars obstacle in obstacle course races is essential in having a good race. In this video we show you a couple of different ways to do it.

I was training a client the other day and she was talking about how dissatisfied she was with how she felt, she wasn’t happy with how things were going, as in how she’s not able […]

If you’re worried about upper body strength, but you’re not sure where to start, here are some easy to do exercises that will put you on the right path to having a stronger upper back.

If you’re pretty good at the side plank – but you still want to make it more difficult. Try plank rotations to make them just a little more challenging. They’re great at improving your oblique […]

Here are some simple exercises you can do to help prevent shoulder injuries from happening. The internal and external shoulder rotation exercises.

Most people focus on training or strengthening their glutes in one or two ways, but they’re missing out on a lot of other key components in strengthening their glutes. In this video, we explain what […]

This simple roasted chickpea recipe is a delicious substitute for nuts. Sure, nut fat is healthy fat, but if you eat too many it will still end up on your body as fat. It’s why […]

Push-ups develop your triceps and if you want to take that tricep training to the next level we definitely recommend trying the diamond push-up exercise. It will make your triceps scream and as an added […]

I like visiting other fitness websites and watching videos to see some of the different perspectives people have as it relates to fitness, strength training and weight loss. Maybe I’ll learn something new that I […]

Having trouble getting your glute muscles to fire properly? In this video, we provide you with a test to tell if you’re doing it right, plus there’s more! 3 exercises to help you improve your […]

Doing hip extension exercises can be a really effective way to strengthen your glutes, however there are some common mistakes we see people make that not only make the hip extension less effective, but also […]

If you want bigger and stronger glutes you have to be able to activate them well, no matter what exercise you’re doing. The glute bridge is one of the best exercises to do that provided […]

Leg or more accurately hip abduction exercises happen when you spread your legs apart with a straight leg or a very partial knee bend and are one of the most neglected types of exercises I […]

Your Glute muscles are external rotators of your thigh at your hip. This means they are supposed to be very active when you spread your knees apart, especially when your knee is bent and your […]

Is the plank getting easy? Do you want to spice up your ab workout? The plank is a good starter exercise to strengthen your abdominal muscles, but once you can hold it for a minute […]

I was working with one of my clients the other morning and they were talking about how during the week they had tried to or had good intentions of doing some exercises on their own, […]

Thigh extension exercises can be an excellent way to strength your glutes, however many people over arch their backs and cheat using their hamstrings which not only makes the exercise less effective, but can also […]

Your glutes can be glorious! In this video, we demonstrate how to properly train your glutes with a focus on stabilization by doing hip stability exercises.

Shoulder mobility is really important, it let’s you strengthen your shoulder through it’s full range of motion, it helps make shoulder exercises more effective, it can decrease shoulder pain and it can help you improve […]

Balance is really important, it can help you prevent falls, it can help you improve at sports and it can help you have better foot control. The balance beam exercise hits all three of these, […]

The Sit-up can be a really dangerous exercise for your low back and neck, especially when it’s done incorrectly and on the floor, which is why I recommend you try it on a stability ball […]

I’ve lost some weight, but when I look in the mirror all I see is my fat and how fat I am. I’m in smaller clothes, but I’m still disgusting. If only I could lose […]

Once you’ve mastered push-ups, you’re ready to move up to the single-arm push-up. Many people make mistakes as they transition into single-arm push-ups because there are some subtle nuances and differences that need to be […]

The Push-Up is an incredibly versatile exercise, and it’s easy to make it harder as you go – here, we’re going to demonstrate just a few of the ways that you can make the push-up […]