The Hub : Fitness, Nutrition & Design - The Hub : Fitness, Nutrition & Design

Visual Expressions

Wellspring report to donors

Alison Polson identity and social media templates

Highwood Curling identity and marketing

Highwood Curling identity and marketing

High River Fire Department large format poster

Okotoks 12 Days of Christmas

Various vehicle decal designs

#BeHerChampion social image

Millarville Farmers Market marketing guide

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Physical Expressions

Training Program

At home, in the gym or on the trails tailored to your needs and what you have available.

Personalized program delivered to your inbox every 4 weeks with weekly check-ins and weekly calls if requested.

Supplemental core, breath/twist/crawl therapy protocols and stretching package supplied for you to keep.

Focused on you intake questionnaire sent to your inbox to get us started.

$105/ 4 week program

Nutrition AND Training Program

Everything from the Training program and the Nutrition program all rolled into one lovely monthly package.

Best of both worlds to get you maximal results by putting it all together. As it should be; it is a COMPLETE journey afterall.

$157.50/ 4 week program

Nutrition program

Monthly nutrition plans

Personalized program delivered to your inbox every 4 weeks with weekly check-ins.

Access to your coach for quick discussions if requested.

Healthy food list provided to build your meals.

Complete nutrition, fitness and sleep questionnaire sent to your inbox to get you started.

$105/ 4 week program

FLOATING HALF KNEELING STANCE WITH PLATE PRESS AND

FLOATING HALF KNEELING STANCE WITH PLATE PRESS AND RAISE
This is a great quad, core and shoulder burner!

For Beginners to Intermediate:
⭐️ Set up in a half kneeling stance with the knee connected to the ground.
⭐️ Use either the lightest change plate or a light dumbbell/kettlebell (or even a shortened dowel) first, in order to get used to the movement and maintain your positions.

Intermediate/Advanced athletes:
⭐️ Set up with the floating/hovering knee just 1" off the ground or shin parallel to the ground
⭐️ As your shoulder strength increases you can increase the weight BUT do not sacrifice form!

FOR ALL:
⭐️ Ensure that all joints are stacked and the spine is long and strong
⭐️ As you press the plate outwards focus on the IAP breath with a mini exhale (breath in through nose, out through the teeth) and then a full exhale as you raise the weight overhead
⭐️ Keep the speed controlled, it's not a race, and MAKE SURE that you do not arch the spine or flare the ribs (as you see happening in this video)

We want to train strength, balance, core, breath and focus on this movement. It's fun finisher or can be a warm-up to turn on the brain and prep the core for greater things to come.

#fitness #core #breath #halfkneeling #raise #press #dumbbell #internalabdominalpressure #thehubpt #athlete #strength #coach #onlinecoaching

Sending so much support, love, courage and faith t

Sending so much support, love, courage and faith to our business community as we all anxiously wait for whatever this new announcement this afternoon will be.
Know that my heart is heavy, the stomach is turning and I am feeling all the anxiety along with you.
It's been a challenging year and your ability to laugh in the face of those challenges and carry on have been so inspiring.
Our #HighRiver business community is strong and together we are all stronger.
May this anxiety end up being all for nothing once we hear the news. ❤
#supportlocal
#community
#business
#strongertogether
#smallbusiness
#shoplocal

Day 1 in the books! #FastAndFemale #VirtualChampCh

Day 1 in the books! #FastAndFemale
#VirtualChampChat
What a great session! It flew by and all the fun stuff is yet to come this week.
#ThankYou
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#powerofpositivethinking
@fastandfemale @atbfinancial

Do you wanna build a snowman? ⛄️ Maybe go sled

Do you wanna build a snowman? ⛄️
Maybe go sledding down some epic hills? Or perhaps head out and hunt for that amazing Christmas Tree, in the hills?! 🎄
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Worried all that activity may make you sore, winded or tired too quickly that you can't enjoy it?
Maybe you just need a little extra-curricular guidance, some accountability and a plan to help you continue on that fitness mission you've been talking about.
It's ok, you can admit it. Even the most fit in the world need someone to hold them accountable and the best in the world have programs they follow. Why? Because it works!
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Give it a chance, you may like the results!
Join the December online fitness and nutrition program to LOVE the holidays and keep it going into the wonderful winter season. You may as well embrace it and start picking out all those cute wooly mitts and hats to wear while outside making new memories!
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DM us for more details.
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#fitness #onlineprogram #thehubpt #winterfun #snowman #sledding #toboggan #crosscountryski #ski #snowmobile #skiiing #downhillski #skate #resistancetraining #strength #mobility #resistance #personalbest #personalrecord #pr #winter #outdoor #fitnessgroup #nutrition #health #holidays

Yes, you can STILL run outside but you have GOT TO

Yes, you can STILL run outside but you have GOT TO make sure you are working on your strength too!

It could be body weight work, mobility, resistance training with bands or weights or a lovely combination of it all.
But just like a good running program, you need a plan! Gotta get a plan and stick with it. Then come spring time, LOOK OUT! New running PR’s here you come.
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If you don't feel ready, perhaps we can help. Join the December online fitness and nutrition program to stay the course through the holidays and into the season we may as well embrace with wooly mitts and hats.
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DM us for more details.
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#fitness #onlineprogram #thehubpt #winterfun #run #running #marathon #runner #resistancetraining #strength #mobility #resistance #personalbest #personalrecord #pr #winter #outdoor #fitnessgroup #nutrition #health #holidays

The design process. I find this actually looks si

⛷ Ski and board season is almost here 🏂 Wint

⛷ Ski and board season is almost here 🏂
Winter is on it's way... No point avoiding it
So let's get ready, get excited and experience how amazing the crisp winter air can be!
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If you don't feel ready, perhaps we can help. Join the December online fitness and nutrition program to stay the course through the holidays and into the season we may as well embrace with wooly mitts and hats.
-
DM us for more details.
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#fitness #onlineprogram #thehubpt #winterfun #ski #snowboard #winter #outdoor #fitnessgroup #nutrition #health #holidays

#Repost @fastandfemale (@get_repost)
・・・
🗣Final Call! We still have a few spots left for REAL (Relatable, Empowered, Active Leaders) Role Models interested in participating in our @atbfinancial powered Fast and Female Programs virtually.

🤩We're looking for REAL Role Models across Canada to empower students during our four 90-minute sessions between the dates of November 23 - 28, 2020.

Register using the link in our bio

#CanadianCharity #VolunteerOpportunity #WomenInSports #WomenEmpoweringWomen

Give this spin on the classic Bird Dog a try! It'

Give this spin on the classic Bird Dog a try!

It's a great way to really force the body to find centre, to figure out how to spread the weight evenly across the body and to focus IN on what's really happening.
If you want to take it one step further, take the path of a Functional Movement Screen (FMS) and set up on a 2 x 4 plank (splinter free of course 😁 ). The grounded limbs are stacked on the plank, the elevated limbs start and finish on the ground. Of course, then you'd do your reps one side at a time 😉
2 to 4 sets of 10 to 12 extensions is ideal, but you could start at 2 to 4 sets of 1 or 2 (it's all a matter of growth and goals).

KEY POINTS:
Ensure that you are breathing! Focus on the quality IAP breath (inhale through nose, exhale through teeth with tip of tongue touching the back of the front teeth)
Set hand directly under shoulder and knee directly under hip.
The aim of this drill is to extend the limbs on the same side without a twist of the hips, limited torque in the body and no arch in the spine - without having the limbs cross the medial plane (middle) of your body.

There's no shame in relearning and going back to t

There's no shame in relearning and going back to the very beginning every so often.
Our digital world has changed so rapidly, this means that the technologies used to support the digital world are changing too, and sometimes small changes like menu setup can really throw this "Xenial" for a loop. 😉🤣
So, time to update, get reacquainted and who knows, maybe relearn something along the way.
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#relearn #technologie #digitalworld #tutorials #adobecreativecloud #adobe #xenial #graphicdesign #thehubpt

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Contact

lisa@thehubpt.com