justin massar

Exercise of the Week: Power Band Shoulder Press Key Points: - Hand starts at shoulder height - arm tucked in tight - wrist turns as you press up - don't let ribs flare forward - don't let arm go forward (think straight up) - 2-3 sets x 8-12 reps

Fitness Life Hack: Walk and stand more at work. Research continues to show that prolonged periods of sitting increase obesity, poor posture, and chronic pain. A standing desk at work can help reduce the amount of time you spend seated.

Are you a running enthusiast? Or are you looking to be one? Check out this hands on workshop. It runs Saturday July 7th 1pm-5PM Topics include - Running Programs - Running Mechanics - Strength training - Mobility and Flexibility - Registered sport dietician presentation

Hiring a coach can take all the stress out of planning your training, give you direction, and get you to the finish line faster. A great coach will know how to structure training to peak you for your key races!

Exercise of the week: The Peanut Release Key Points - find a tight spot and roll back and forth - tilting hips up and dropping upper back to the ground - spend 10-30 seconds on a tight spot

Try the Seinfeld method. Famous comedian Jerry Seinfeld once revealed the secret he used to become a better comic. Every day he wrote new material, he would make a satisfying red “X” on the calendar.

Run Tip of the Week: Track Etiquette Here are a few helpful guidelines to help you avoid conflict at your local track

Stretch of the Week: Glute Figure Four Stretch Key Points: - heels 6 inches from bum - heel to lower quad - grab leg to intensify stretch - 2-3x 30-60 seconds each leg

Join the @fitfoundationruncrew tomorrow night at Walnut Grove Track (Walnut Grove Secondary School) in Langley for 7pm for a free track session led by NCCP certified track coach Justin! All abilities and all race distances welcome. See you out there!

Exercise of the Week: Stability Ball Walk Out Challenge your core with this stability ball variation! Key Points: - Maintain tight core - Keep a neutral spine - three steps out, three steps in - 3 sets * 5-10 reps

Fitness Life Hack: Sign up for a race Find yourself unmotivated? Not reaching your fitness goals? Sign up for a local race to help yourself stay on track. Setting a desired time or overall age group placing goal is a great way to keep yourself motivated.

Client Shout Out!! Mike has been putting in the work 3 times a week in gym and also cardio on his own! Keep up the hard work! oh and happy Birthday!!!!! #langley, #langleybc #gym #langleygym #fitness #workout #motivation #health #training #lifestyle #cardio

Yoga Pose of the Week; Boat Pose The boat pose is a hip flexor and ab strengthening pose. Here are three variations: 1. Hands placed on floor with bent knees 2. Hands off the floor with bent knees 3. Hands off the floor with slight bend in the knees

Join us tomorrow at walnut grove track for a free Drop in session led by NCCP certified track coach Justin! We start rolling at 7pm tomorrow! #walnutgrove #run #track #langley @fitfoundationlang @fitspeek

Exercise of the Week: Wall W's Key Points: - slight bend at the knee - push lower back against wall - hands and elbows against the wall - touch hands at the top - squeeze elbows and shoulder blades at the bottom

Stretch of the week: Pigeon Stretch Key Points: - Aim for 90 degree angle with front leg - turn back leg towards front leg heel

Fitness Life Hack: Make your TV time more productive by picking three exercises and cycling through them during each commercial break. You’ll feel more productive and you’ll get a sweet pump! Exercises to choose from: - push ups - planks - squats - lunges - glute bridges

Run Tip of the Week: Keep a running journal Keeping a running journal can be beneficial in many ways. A detailed journal can help you identify injury trends, effective training methods, and boost motivation and confidence when you’re doubting your ability to complete workouts.

Run Tip of the Week: Keep a running journal Keeping a running journal can be beneficial in many ways. A detailed journal can help you identify injury trends, effective training methods, and boost motivation when you’re doubting your ability to complete workouts.

The Fitness Foundation is excited to announce that Kim will be joining our Team of Trainers! Kim has years of experience as a Kinesiologist in both a gym and clinical setting! If you are looking to recover from a nagging injury, loose weight or take your game to the next level