3D Fitness Training & Coaching Inc

SVAC Games members, staff & community — THANK YOU! 🥹❤️

Days like today make it all worth it! 🙌 Watching all your hard work, dedication and determination shine through on such a challenging 5-EVENT DAY was incredible! 💪🔥

I am SO happy for you all! You should be incredibly proud of yourselves for being brave, stepping outside your comfort zones, showing up for yourself AND your partner, and giving it your all today! 🏆👏

And a HUGE thank you to my fellow SVAC staff for all your help, support and encouragement! ❤️

Events like this don’t happen without an amazing community behind them. Today was a perfect reminder of what we can accomplish when we show up, support one another and work together! 🤝🔥

Cheers to all of you! 🥂💪❤️
YOU DID IT!!! 🎉

Sturgeon Valley Athletic Club

Ask me how excited I am to be able to train my full lower body again?! 🥹🔥🙋🏻‍♀️

This means squats. 🏋🏻‍♀️
This means leg extensions. 🦵🏼
This means functional movement. 💪🏼
This means SPORTS. 🏃🏻‍♀️🏋🏻‍♀️🥊

After a couple months of taking things back, rebuilding, and trusting the process, being able to move forward again feels SO GOOD. 🖤 Every step, every rep, every little bit of progress matters.

“Your dreams are waiting on you
If you wanna change your life
You gotta do it 🙋🏻‍♀️
You gotta put in the work 🍑
You gotta take the action 🎬
You gotta go through the process
Nobody or nothing else
Is gonna do it for you.” 🖤

Keep showing up. Keep putting in the work. Keep going. Your future self is counting on you. ✨

Obsidian Athletic Club

So proud of these ladies from Sunday’s SVAC Games training session! 💪🔥

I know it’s a challenge. I know it can be scary. I know it would be easy to give up. But sometimes, the hardest thing is simply to keep going. ❤️

Keep your head up. 🙌
March on. 👣
Go after your goals. 🎯

We’re here to support you, push you, and cheer you on every step of the way! 🫶🔥

Keep showing up. Keep believing. Keep going. You’ve got this! 💪✨

🐴🍑 Donkey Calf Raises are a REAL thing… and yes, they work! 💪🔥

Do they look a little funny? 😂 Absolutely.
But there’s a reason old-school bodybuilders loved them.

Arnold Schwarzenegger helped put the donkey calf raise on the map, and the bent-over position allows you to get a great stretch through the calves—which is a big part of why this variation can be so effective. 🦵🔥

And if you want to go old school… you can even put someone on your back instead of using a machine! 😳😂

Sometimes the exercises that look the funniest are the ones that get the job done. 💯

Would you try donkey calf raises? 👇🐴

Obsidian Athletic Club

🔥 TRAIN HARD. RECOVER HARDER. 🧖‍♀️❄️

For everyone who asked me after my July cold plunge… “Would you ever do that again?” 😂

The answer is YES! 🙌❄️

I’m definitely still new to the world of contrast therapy, and I’m loving learning what works best for my body. One protocol I’ve been trying lately is:

🧖‍♀️ 15 min Sauna
❄️ 1 min Cold Plunge
🧖‍♀️ 15 min Sauna
❄️ 1 min Cold Plunge
🧖‍♀️ 15 min Sauna
❄️ 1 min Cold Plunge
🧖‍♀️ 5 min Sauna
💆‍♀️ Massage Chair to finish!

I have a friend who does contrast therapy 3–4x a week for about an hour 😳🔥

I’m starting with 1–2x a week and seeing how I feel!

Now I want to hear from YOU 👇
❄️ What’s your favourite contrast therapy protocol?
🧖‍♀️ How long do you sauna?
🥶 How long are you in the cold plunge?
🔄 How many rounds do you do?

Drop your protocol in the comments! I’m always looking to learn and try new approaches. 👇🔥