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We’re travelling in Thailand right now - but we’re still keeping our health and fitness as a priority ☑️⁣
Here are some tips for when you’re travelling 👇

🔸 Mindful Eating: Practice portion control and savour your meals. Listen to your body's hunger and fullness cues.

🔸 Stay Active: Incorporate short workouts or stretching sessions into your travel routine, such as bodyweight exercises or yoga.

🔸 Choose Local and Fresh: Explore local markets for fresh produce and healthier food options. This can add a cultural experience to your journey while supporting your well-being.

🔸 Smart Snacking: Pack a variety of nutritious snacks like veggie sticks, hummus, or nuts to keep you fueled between meals.

🔸 Hydrate Wisely: Limit sugary drinks and alcohol, and focus on drinking water to stay well-hydrated.

🔸 Digital Detox: Take breaks from screens to reduce eye strain and promote mental well-being. Enjoy the scenery and engage in the present moment.

🔸 Explore on Foot: Whenever possible, choose to walk or hike to explore your surroundings, burning calories while enjoying the destination.

🔸 Stay Stress-Free: Incorporate stress-reducing activities such as deep breathing, meditation, or simple mindfulness exercises to keep stress levels in check.

🔸 Immune Boost: Prioritize immune support with vitamin-rich foods, such as citrus fruits, and maintain good hygiene practices to prevent illness.

📍where are your next travel plans? 👇 Tell us below!

#traveltips #travelling #healthylifestyle #fityourlife

👇READ HERE👇 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Leg

👇READ HERE👇
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Leg Extension: 4 x 10-12
B-Stance Romanian Deadlift: 4 x 10/leg
Goblet Wedge Squat: 4 x 10-12
DB Step Back Lunge: 4 x 10/leg
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Another day, another resort gym workout.
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Today is leg day at Amari Koh Samui.
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While this gym is less equipped than some of the other resorts we’ve been to, we still managed to get in a great workout.
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We finished with 45 minutes of steady-state cardio, to work up a good sweat.
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Even if you can’t get in a workout when on vacation, cardio is a great way to keep your body moving.
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Don’t count on “I’m doing a lot of walking” because it’s probably not as much as you think you’re doing.
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#travelling #gymworkout #hotelworkout #fityourlife #onlinefitness #onlinepersonaltrainer

The ONE THING you need to be doing if you want to

The ONE THING you need to be doing if you want to transform your body …⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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💾 first save this post so you don’t lose it in the future!
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Lift weights & get on a proper training split 🔥
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If you want hypertrophy AKA muscle growth 💪
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You need :
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• Resistance Training
• Progressive Overload
• Consistency
• Protein
• Caloric Surplus
• Adequate Recovery
• A Proper Training Program 😉
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Send us a message to get on our personal training wait list!
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🌍 start your training plan from anywhere in the world
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➡️ we are currently in Thailand and training on the go🙌
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Consistency with resistance training will make the BIGGEST transformation in your body.
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SOME TIPS TO STAY CONSISTENT :
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• Follow your training plan.
• If you don’t have access to a full gym, use the equipment you have access to and modify as needed (we used the seated cable rows in place of face pulls as our hotel gym was small with limited equipment)
• Aim to workout in the morning so you get it done and out of the way 😉
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& If you made it this far in the caption…
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💾 hit SAVE for this workout👇
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DB Lateral Raises: 4 x 12-15
DB Seated Shoulder Press 4 x 12-15
Cable Face Pulls 4 x 12-15
Cable Triceps Pushdown 4 x 10-12
DB Bicep Curls 4 x 10-12
DB Incline Rear Delt Fly 4 x 12-15
Smith Machine Upright Rows 4 x 10-12
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#upperbodyworkout #fityourlife #stayingfit #thailand

If there’s something you keep thinking about …

If there’s something you keep thinking about …⁣
It’s happening for a reason ✨

Trust yourself 😌

and TAKE ACTION 💪

————————
FOR PERSONAL TRAINING, SMALL GROUP FITNESS CLASSES, AND ONLINE TRAINING PROGRAMS 👇🔥

@bravusfitnesscoaching

With private training gyms in Langley and Chilliwack 💪

We are here to help you reach your health and fitness goals ✔️

send us a message for more information on session times and availability 🏋🏻‍♀️

#personaltrainer #langley #chilliwack #onlinefitnessprogram #nutritioncoach personal training in Langley personal training in Chilliwack online nutrition plan weight loss plan

Struggling with your back workouts?? This post wil

Struggling with your back workouts?? This post will solve your problem!⁣

Back day at the gym is not to be underestimated!

Regular training of your back muscles gives you a multitude of benefits that extend far beyond aesthetics.

💾SAVE this post to read during your next back day warm up!

Your back muscles are some of the largest in the body. They are incredibly effective for fat burning and overall metabolic health as they engage multiple muscle groups simultaneously.

Here are 3-5 important training tips and cues for a chest supported row exercise:

1. **Proper Setup**: Ensure your chest is firmly supported on an incline bench, and your feet are flat on the ground. Your chest should be lifted, and your lower back should maintain a natural arch.

2. **Neutral Spine**: Maintain a neutral spine throughout the exercise to prevent back strain. Keep your head aligned with your spine, and avoid looking up or down.

3. **Shoulder Blades**: Start with your shoulder blades retracted (pulled back) to engage the upper back muscles. Keep them pulled back throughout the movement.

4. **Elbow Position**: As you row the dumbbells, focus on driving your elbows back and slightly upward. This helps target the upper back and rear deltoids effectively.

5. **Controlled Movement**: Lift the dumbbells with control, emphasizing the squeeze at the top of the movement. Lower the weights slowly to work the muscles through a full range of motion.

Remember to start with a weight that allows you to perform the exercise with proper form and gradually increase the weight as your strength improves.

➡️ if you need help with your weight training routine … get in touch with us for Personal Training or Online Coaching!

#BackWorkout #FitYourLife #LangleyBC #SurreyBC #Chilliwack #Gym

POST - SHOW HORMONE HEALTH🫶⁣ If you have rece

POST - SHOW HORMONE HEALTH🫶⁣
If you have recently competed,

THIS IS FOR YOU.

💾 save this post for reading later

Competing in bodybuilding is an incredible journey, but what happens AFTER the competition is just as crucial for your health.

🌟🏆 Let's dive into post-competition hormone health for our female bodybuilders. 🚺💪

📚 Hormones play a significant role in our overall well-being and can be impacted during the competition prep.

After the show, it's vital to pay attention to these aspects:

🔹 Nutrition Rebalance: Shift your focus from strict dieting to a balanced approach. Gradually increase calories to maintain a healthy weight.

🔹 Adequate Rest: Prioritize quality sleep and reduce training intensity to allow your body to recover.

🔹 Stress Management: High levels of stress can disrupt hormone balance. Incorporate relaxation techniques like meditation or yoga.

🔹 Menstrual Cycle: Irregular periods are common post-competition. Be patient, and consult a healthcare professional if needed.

🔹 Supplementation: Consider essential vitamins and minerals like Vitamin D, Omega-3, and adaptogens to support hormonal balance.

🔹 Reintroduce Carbs: Reintroduce complex carbohydrates to support thyroid and metabolic health.

🔹 Consult a Professional: As a sports nutritionist specializing in reverse dieting, I'm here to support your journey to hormone health.

Remember, your health is wealth, and a balanced approach post-competition is essential for maintaining hormone harmony💗

💾 save this post and leave a comment if you want to learn more about hormone health 👇

#contestprep #HormoneHealth #NutritionSpecialist | Surrey | Langley | Chilliwack | Gym and Personal Training

Need more high protein meal ideas?? 🍗🥩🍳⁣

You’ll want to SAVE this post in your Recipe tab 😉

These protein pancakes are one of our faves because there is no added sugar or sweetener…

Making it the perfect option for SAVOURY meals 🤤

Swipe till the end of this carousel for a high protein recipe 💪

Send us a message to purchase this versatile protein pancake mix!

@proteinpowered.shop
@sherryrothwell

#proteinpancakes #nutrition #mealplan #macros #langleybc #fityourlife

We know it’s difficult to find the balance betwe

We know it’s difficult to find the balance between a strict routine and enjoying life.⁣

Striking the right balance 🎯

means recognizing that fitness and nutrition

should ✨enhance✨ your life

not detract from it 🙅🏻‍♀️

💾 SAVE this post for reading later

or keep scrolling 👇

and read our 3 best tips for maintaining balance ⚖️

1️⃣ tailor your fitness and diet to your individual needs. Mimicking your favourite fitness influencers program from Instagram won’t help you reach YOUR goals.

2️⃣ get support. If something isn’t working and you find yourself binge eating or skipping workouts for weeks … get support and find the solution to overcoming the struggle.

3️⃣ monitor life in the grand scheme of things. Are you taking enough “you time” or are you always last on your list? Find ways to create fulfillment during even those mundane moments and romantize your life more often than not.

If you need help with your fitness or nutrition … send us a message! Our Team is here to help 🫶

📱 @bravusfitnesscoaching

#balance #personaltraining #langleybc #chilliwack | weight training, weight loss, how to lose fat, gym workout routine, workout split, workout results

ARE YOU SELF CONSCIOUS IN THE GYM??
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If you catch yourself feeling uneasy, unmotivated, and unable to get the results you want in the gym…
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KEEP READING 👇
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Working alongside a Personal Trainer is more than having someone to count your reps 🔢
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It’s having a MENTOR.
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A SUPPORT SYSTEM.
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A roadmap to achieving your dream body,
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and a guide to doing so with ease, sustainably, and ENJOYMENT 🫶
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If you want to 👇
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• gain confidence in the gym ✔️
• understand nutrition ✔️
• lose weight ✔️
• build muscle ✔️
• and creating long lasting healthy habits ✔️
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📱send us a message and inquire about Personal Training or online fitness + nutrition coaching ‼️
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Your happiest, healthiest self is waiting to be unleashed 💪
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The hardest part is starting,
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So just START NOW.
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Send us a message 📱
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@bravusfitnesscoaching
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@gracebukowsky
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@andrewbuk
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#personaltraining #onlinefitness #nutritioncoach |Personal Training in Chilliwack BC, Personal Trainers in Langley BC, gyms near me, online fitness coach, nutrition plan, recipes for weight loss, gym workouts for beginners, healthy weight loss and strength training

“Learning to love the skin you’re in is hard”⁣

“But thankfully I have two amazing coaches”

Athlete @lori_brisson 🧡

We love this lifestyle transformation from Lori 🔥

👀 just look at that body composition change 💪

swipe through and double tap this post ❤️❤️

This could be you next.

For personal training and comprehensive online health and fitness programs 👇

📱 we are just one message away 🫶

@bravusfitnesscoaching

#fitnesstraining #progress #personaltraining #fityourlife #langleybc #chilliwack | personal trainers in Langley | Chilliwack Fitness

Need to amp up your upper body workouts? Go ahead

Need to amp up your upper body workouts?

Go ahead and hit save on this reel for your next chest and shoulder day! 💾

All exercises were 4 sets of 10-12 reps, except the Incline Bench Press was 5 sets of 8-10🔥

For the Pec Deck 👇👇
Keep your shoulder blades pinned back to the seat rest.
Slow eccentric release of 2-3 seconds and make sure you’re breathing! Breathe in on the release and exhale on the squeeze.

Upright Barbell Rows training tips 👇
Hands just wider than shoulder width, and think of lifting with your elbows. Keep a slight lean forward, lift the bar until your elbows reach shoulder height and the bar is at chest height. (If you bring the bar too high, it becomes more of a bicep curl)

Need more help on your upper body workouts? Message us for Personal Training or online workout programs 💪

#langley #chilliwack #personaltraining #personaltraineronline #fityourlife #chestworkout #shoulderworkout #upperbodyworkout

Can we have some real talk right now about binge e

Can we have some real talk right now about binge eating and emotional eating👇👇⁣
But first 💾 save this post so you don’t lose this information!

When you have goals of fat loss, muscle gain, or competitive shows…

It can be hard to find the BALANCE ⚖️

between sticking to a meal plan,

socializing with friends,

and just LIVING LIFE 🌱

Tell me in the comments if you can relate to this…

The internal struggle of dieting…

The exhaustion and grit of it all…

The guilt and remorse when falling “off track”…

And the negative inner dialogue that speaks so loudly in the silence 🤐

If you resonate with this, let me know below.

💾 Then save this post for future reading because I’ll share some tips below ⬇️

1.) eat a balanced meal plan
2.) live with wellness and commit to internal growth
3.) address the emotions that make you want to binge

4.) replace negative self talk with positive mindset chatter. Be patient with yourself and recognize that a single session of emotional eating does not define your overall progress.

5.) have a support system. Reach out to friends, family, therapists, or coaches, for emotional support and education in how to navigate this in life.

Share your struggles with us! Let’s talk in private if you prefer. We are here 🧡👇👇👇

#FitYourLife #bingeeating #emotionaleating #nutritioncoach #vancouver #langleybc #chilliwack

10 STEPS TO CUTTING SUGAR⁣ without sacrificing s

10 STEPS TO CUTTING SUGAR⁣
without sacrificing sweetness 🍒

If you struggle to eat healthy,

If you aren't seeing results from your nutrition plan,

If want to change your life,

and once and for all,

finally UNDERSTAND nutrition 🍎

📱send us a message right now and ask about our Nutrition Coaching!

We are Certified Sports Nutrition Specialists and we know nutrition!

SWIPE and SAVE this post for 10 tips to reduce sugar intake without giving up sweetness in life 🍭

➡️ @bravusfitnesscoaching

#nutritionplan #weightlossplan #onlinefitnesscoach #fityourlife #functionalmedicine

Mindset Mastery: Competition Prep & Beyond 🔹

Mindset Mastery: Competition Prep & Beyond

🔹 Visualize Success: Begin with a clear vision of your goals. Envision yourself on stage, confident & triumphant.

🔹 Goal Clarity: Set specific, measurable goals. Having a target keeps you motivated and focused throughout your journey.

🔹 Consistency is Key: Embrace the daily grind. Progress takes time.

🔹 Embrace Challenges: Expect hurdles, view them as opportunities for growth. Every challenge is a stepping stone to your success.

🔹 Self-Compassion: Be kind to yourself. Understand that it’s okay to stumble; it’s all part of the journey.

🔹 Seek Support: Build a support system. Surround yourself with people who encourage & understand your journey.

🔹 Fuel Your Mind: Just as you nourish your body, feed your mind with positivity, affirmations & motivation.
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Maintain Your Mindset Post-Show:
🔹 Celebrate Your Achievements: Post show, revel in your accomplishments. You’ve worked hard, you deserve the recognition.

🔹 Transition Gracefully: As you shift out of prep mode, acknowledge the transition. Your body & goals may change, and that’s okay.

🔹 Mental Health Matters: Prioritize your mental well-being. Seek balance & remember that health extends beyond aesthetics.

🔹 New Goals, New Journey: Set post-show goals, whether it’s maintaining, building, or pursuing new endeavors.
🔹 Stay Connected: Stay connected with the fitness community. Share your experiences & support others on their journeys.

🔹 Self-Reflection: Reflect on your prep and the show. Understand the lessons and growth it brought, and carry them forward.
🔹 Your Legacy: Remember that your journey is an inspiration. Your legacy is not just in your physique but in the impact you make on others.
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💪 You’ve Got This!
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Embracing the right mindset is the secret sauce to competition prep and beyond.

#contestprep #bodybuilding #posingcoach #vancouver #langley #chilliwack

Get to know Grace, Co-Owner of Bravus, Certified P

Get to know Grace, Co-Owner of Bravus, Certified Personal Trainer & Sports Nutrition Specialist, and Contest Prep & Posing Coach🔥⁣

➡️ but first go and follow Grace, so you don’t miss out on any of her fitness, nutrition, and wellness wisdom @gracebukowsky

— Why I Compete in Wellness Bodybuilding 🏋️‍♀️

1. Competing pushes me to challenge my limits and discover what I'm truly capable of. It's a journey of self-improvement and personal development📈

2. The journey demands discipline and dedication. It's a test of mental and physical strength, and I thrive on the discipline it instills 💁🏻‍♀️

3. By competing, I hope to inspire others to pursue their fitness and wellness goals. I want to show that with hard work and determination, anyone can achieve their dreams ✨

4. Competing allows me to set concrete, measurable goals and work tirelessly to achieve them. It's a reminder that with a clear vision, anything is possible🏆

5. The bodybuilding community is incredibly supportive. I've met amazing people and made lifelong friends who share the same passion for health and fitness🤗

6. Through competing, I can advocate for overall wellness, encouraging a balanced approach to health that combines physical fitness, nutrition, and mental well-being 🧠

7. Competing emphasizes the importance of the mind-body connection. It's a reminder that mental and emotional strength are just as vital as physical progress 💪

8. Each competition is a celebration of the progress I've made on my journey. It's a way to mark milestones and appreciate how far I've come🎯

I am loving the challenge of competing and as the Vancouver Fall Classic is coming up soon, I feel nostalgia as it’s a throwback to where it all began ✨

Leave a comment if you made it to the end 🫶

#vancouver #fitness

🌟 Unlocking Long-Term Transformation 🌟⁣ M

🌟 Unlocking Long-Term Transformation 🌟⁣

Many of you have embarked on numerous diet and workout journeys, achieving short-term results. The joy of shedding those pounds was undoubtedly real, but that weight often found its way back.

We get it, the frustration of feeling like you're on a never-ending rollercoaster.

The good news?

You're not alone, and there's a path to lasting transformation.

Let's be crystal clear, there's no one-size-fits-all answer to weight loss. Every body is beautifully unique, and your journey should be too.

🌟 At Bravus Fitness + Nutrition, we understand the journey you've been on, the highs, the lows, and the lingering question marks about long-term results. 🎢

Here's the truth: Achieving long-term body transformation isn't about quick fixes or one-size-fits-all solutions. It's about crafting a journey that's uniquely yours, tailored to your needs and goals.

Our 12 WEEK TRANSFORMATION PROGRAM is designed to be your journey, your key to sustainable success. It's not just about weight loss; it's about transformation that lasts. 💪

Are you ready to step off the rollercoaster and start a journey that's personalized, effective, and, most importantly, lasting? 🚀

Discover a transformation that's as unique as you are. Let's unlock your long-term success together. #LongTermResults #PersonalizedJourney #Bravus #FitYourLife

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