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3 Flames Athletics

@3flamesathletics

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Creating a new standard for health, fitness & leadership in First Nations communities.
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This weekend on Saturday November 8th is our next community workout and it’s a special one ♥️ because we’ll be commemorating Indigenous Veterans Day! This is a moment to recognize and distinguish the thousands of Indigenous people who served in World War I & II and other conflicts alongside many more individuals. Coach Austin has created a special workout to mark the occasion. We hope to see you there and the workout begins at 9:00AM. As usual, our Community Day workouts are completely free! Bring a friend! #3flames🔥🔥🔥 #IndigenousVeteransDay #remembranceday #fitness by @3flamesathletics
🎃🧡👻🖤 Happy Halloween from the 3Flames Athletics crew! Thanks to our members who joined us this morning for some spooooky exercise ✅ Wishing everyone a fun and safe day! 🖤🧡 #3Flames🔥🔥🔥 #Halloween #Fitness #MississaugaoftheCredit #SixNationsoftheGrandRiver by @3flamesathletics
🏃AEROBIC TUESDAYS 🫀📈 After a slower paced start on Monday, Tuesdays at 3Flames will get that heart rate and breathing increased for longer uninterrupted type workouts featuring movements such as dumbbell snatches, running, and machine work. Athletes who are consistent with Tuesdays can expect development and growth in their pull up variation skills! Thanks Coach Jenny for reminding us of the importance of mobility & recovery AND THAT YOGA CLASS IS ON WEDNESDAYS & 6:50PM- get signed up now! #3flames🔥🔥🔥 #fitness #indigenous #sixnationsofthegrandriver #mississaugaofthecredit by @3flamesathletics
REPOST (adjusted date): 3Flames Run Club does the 5KM Donut Dash! Our dedicated 3FA Run Club members are capping off the running season at the Donut Dash in Hamilton on SUNDAY November 15th! Come out and support our awesome run club or if you’re a 3Flames member register and join us! Donuts! 💛🍩💜 #3flames🔥🔥🔥 #runclub #fitness #mississaugaofthecredit #sixnationsofthegrandriver by @3flamesathletics
Weekly cringy workout video All jokes aside, I’m still not a huge fan of recording my own workouts, but I’m trying to do a better job of sharing my own training. I think it’s important that I’m putting in the same work that I’m asking our members to put in each week. Most of my workouts happen around 3:45am by myself, but I’ve been getting better at finding time throughout the day or jumping into a class whenever I can. Usually have some unfiltered RX Radio podcast episodes playing in the background featuring @redwiteandjordan and @the_muscle_doc since coaching has somehow made me hate most music Really happy with how week 1 of our new training cycle went. Proud of all our 3 Flames athletes for showing up, putting in the work, and getting us off to a great start! 🔥 by @3flamesathletics
🛎️ FRIDAYS ARE UPPER BODY 📢 Our cycle breakdown continues! Athletes who attend consistently on Fridays can expect growth in the upper body region with movements such as bench presses, dumbbell rows, and landmine presses as we progress further into the cycle. Thanks Coach Shauntelle for the tips and advice for athletes! 🙏🏼 There’s still time to jump in at the start of this cycle. First class is always on us. Message or DM us to get signed up now. #3Flames🔥🔥🔥 #Fitness #Indigenous #MississaugaoftheCredit #SixNationsoftheGrandRiver by @3flamesathletics
🔥Introducing Little Embers!💛💜 Our kids and youth fitness program is back again for six weeks! Looking for a Saturday morning activity for your kids and youth? Get your little ones up and moving! This is a great way to get their day started and keep them both busy and physically active with interactive and fun workouts designed just for them. Ages 6-10. Little Embers classes are on Saturday mornings 8:00-8:45am beginning on November 7th through to December 12th. Message or DM us to sign up now! #3flames🔥🔥🔥 #youthfitness #indigenous #mississaugaofthecredit #sixnationsofthegrandriver by @3flamesathletics
📣🔥 It’s Monday 🔥📣 From the desk of Coach Austin: Here’s the breakdown of what you can expect on Mondays at 3Flames heading into this next training block! Listen as Coach Austin explains how Mondays are geared toward building lower body strength 📈 And thanks Coach Lizzie for the advice and tips for our athletes! Message or DM us today find out how you can get started now! #3flames🔥🔥🔥 #fitness #indigenous #mississaugaofthecredit #sixnationsofthegrandriver by @3flamesathletics
🛎️ New program cycle ALERT 🚨 Our newest program cycle begins today with a ten week training block! This time of year gets busy. Work picks up, kids have activities, Christmas parties start happening, people travel, and routines can get a little harder to stick to. The goal of this block is still to give you 10 weeks of really effective training, but also take a little bit of pressure off. That doesn’t mean we aren’t looking to make progress. There will still be plenty of natural opportunities built into the programming to repeat similar workouts, movements, loads, distances, or time domains and see how things are improving. If you enjoy tracking numbers and comparing, you’ll still have lots to work with. We’ve put a lot of thought into making this block fun, varied, and effective while giving each day of the week a little more of its own identity. More than anything, just keep showing up when you can. If you miss a day because life is busy, you’re not “behind.” Come back in, train hard, and enjoy the hour! Message or send a DM to see how you can get started today! #3flames🔥🔥🔥 #fitness #indigenous #MississaugaoftheCredit #sixnationsofthegrandriver by @3flamesathletics
🎃👻 3Flames annual Halloween Workout is only two weeks away! Join us at the gym on Saturday October 31st at 9:00am for some spooky festivities 🕸️🍬 Wear your costume, start the day active, and we hope to see you all there! Free for everyone! 🧡🖤 #3flames🔥🔥🔥 #fitness #halloween #MississaugaoftheCredit #SixNationsoftheGrandRiver by @3flamesathletics
It’s the best week of the year 💥 (according to some athletes) it’s DELOAD WEEK at 3FLAMES! 🧘☺️ Our athletes actively recover from test week last week and prepare to take on the next cycle of programming starting next Monday! BRING A FRIEND WEEK is still on! Come check out a class at 3Flames for FREE until Saturday 🥳 #3flames🔥🔥🔥 #indigenous #fitness #MississaugaoftheCredit #sixnationsofthegrandriver by @3flamesathletics
Shoutout to our Ginzhizhawizi Club members for the month of September! Keep up the great work everyone 🔥 by @3flamesathletics

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