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[Deidre] Dee | Strength & Movement Specialist

@fitforlifewithdee

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• Move with confidence • Eat to win ⚡️
I’ll be here •@movestrongkw💪🏻 CHAMPS FOR CHARITY ALUMNI 🥊@champsforcharitykw

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Link in bio to register 🔗

**Introducing the first-ever Move Strong Youth Combine!**

Saturday, October 17 | 12–2 PM | Ages 12–16

We're kicking off our youth small group training programs with an afternoon dedicated to movement, confidence and fun.

Through a series of strength, mobility and endurance stations, kids will get to challenge themselves, try new things and discover what their bodies are capable of.

**And here's the important part: this isn't a test they can fail.**

We're doing this to help kids build confidence and to help our coaches create smaller, better-matched training groups where every child gets the attention they deserve.

Whether your child plays competitive sports or is just beginning to explore strength training, there's a place for them here.

We're building better movers. Kids who can run, jump, climb, lift and play with confidence.

Expect lots of movement, smiles and high fives!

**Spots are limited. Register through the link in our bio or copy and paste this link:
https://movestrong.pushpress.com/landing/events/cal-e870cc3b77e647dc904334454023/login

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Alex is back on the red carpet! This time he's chatting with Dean Benard, from Benard + Associates, one of our sponsors who's been with us for multiple years now.

Listen in to hear which fight Dean was most looking forward to 👀

#ChampionsForCharity #WaterlooRegion #RedCarpet #FightNight #Sponsorship

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We’re bringing the full HYROX race experience to the gym with our HYROX Full Simulation.

This is your chance to put your training to the test and experience the full combination of running, stations, transitions, and fatigue, just like race day.

You’ll be able to: 
• Put your race strategy to the test 
• Practice pacing from start to finish 
• Work through every station under fatigue 
• Experience the full race format before the real thing

Whether you’re preparing for your first HYROX or chasing a better result, this is an opportunity to see what you’re really capable of when everything comes together.

Come ready to work. Come ready to race.

OPEN TO ALL MEMBERS! Link in bio to register.

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MAX4 IS BACK — NEW PHASE, NEW CHALLENGE.

Our high-intensity conditioning program is designed to challenge your cardiovascular system, improve your endurance, and help you become a stronger, more efficient athlete.

Four machines. Three short rounds. One 24 minute workout.

Across the BikeErg, SkiErg, Rower, and Assault Bike, you’ll work through targeted intervals designed to push your limits while teaching you how to control your effort and pace.

With this phase of MAX4, you’ll have the opportunity to:

* Improve your cardiovascular fitness and endurance
* Increase your VO₂ max through structured interval training
* Develop better pacing and effort management
* Build confidence working at high intensities
* Train alongside a supportive group that will push you to perform

Whether you’re training for your next HYROX, looking to improve your athletic performance, or want to take your fitness to the next level, MAX4 is built to help you train harder, smarter, and with purpose.

Ready to see what you’re capable of?

OPEN TO ALL! Link in bio to register.

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Nutrition doesn't have to be complicated.

Our 8-week Group Nutrition Coaching Program is designed to help you build habits that actually work in your real life.
No strict meal plans. 
No cutting out everything you love. 
No waiting for the “perfect” time to start.

Instead, we'll help you understand what to eat, why it matters, and how to make it work with your schedule, your family, and your goals.

Over 8 weeks, you'll get: 
• Live coaching every Monday at 6:35 PM (recorded if you can't make it) 
• A simple, step-by-step approach to nutrition 
• Accountability and support every step of the way

Starts: Monday, Sept 21 @ 6:35 PM 
Duration: 8 weeks 
Investment: $197

You don't need another diet.

You need the knowledge and habits to make better choices without starting over every Monday.

8 weeks from now, you could be in the exact same place, or you could finally have a better understanding of how to fuel yourself.

The choice starts with one decision.

LINK IN BIO TO REGISTER!!

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Introducing the Sunday GRIND. Starting August 30th, our Sunday HYROX sessions are getting longer and harder.

90 minute classes, 8:30–10:00 AM, no extra charge for current HYROX members.

Sunday GRIND is designed to build the physical and mental stamina you need to perform your best on race day. If you’re not ready for the full 90 minutes yet, no problem. You can work your way up over time, especially if you're not racing this year.

Whether you're training for your next HYROX or simply want to challenge yourself, Sunday GRIND starts August 30th.

Drop-ins and class passes are welcome. Come check us out if you’re new here!

Link in bio to register for a HYROX Drop-In 5 Pack.

8:30–10:00 AM | Sundays | Starting August 30th

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We can’t believe it’s already August. Where did the summer go?!

Things definitely haven’t slowed down around the studio, and we have a lot happening over the next few months. Here’s what you need to know so you don’t miss out:

HYROX HALF SIM — Sunday, August 23rd 
Our first Half Sim was a huge hit, so we’re doing it again! This is a great way to test your race readiness, practice pacing, and experience the HYROX format in a condensed setting. Grab a partner or put together a relay team and come see what you’ve got.

THE SUNDAY GRIND — Sunday, August 30th 
Our regular Sunday HYROX session grows to 90 minutes. New start time is 8:30am, running to 10am. No extra charge. This is going to be our most challenging class yet, and it is exactly what will prep you for your best HYROX performance. Drop in visits and class passes are welcome.

MAX4 RETURNS — Week of September 10th 
You asked, we listened! MAX4 is back for another session. If you’ve been waiting for your chance to take on the program, this is your opportunity to test your fitness and see what you’re capable of.

HYROX FULL SIM — Sunday, September 13th 
Ready to take on the full distance? The Full Sim gives you the opportunity to put your training to the test and experience the running, stations, pacing, and fatigue of the full race before race day.

That’s a lot happening in a short window! Save this post, mark your calendars, and keep an eye on our socials for registration and more details.

We’ll see you in the gym!

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Think you're HYROX ready? Let's find out.

We're back with another HYROX Half Simulation, giving you the chance to experience the intensity of a race without taking on the full HYROX distance.

This is your opportunity to put your training to work, test your pacing, and see how you perform when the running and stations start to add up.

You'll be able to: 
• Put your race strategy to the test 
• Practice transitioning between runs and stations 
• See how your body responds under fatigue 
• Gain valuable experience before race day

Whether you're gearing up for your first HYROX or preparing to improve your next result, this is a great way to get a taste of the real thing and learn from the experience.

Come see what you've got.

OPEN TO ALL MEMBERS! Link in bio to register.

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Intro to Strength Training

A 4 week introductory program for anyone who has never picked up a barbell and wants to do it right the first time.

You do not need experience. You do not need to already be in shape. You just need to show up.

Intro to Strength Training is built for the person who has always wanted to strength train but never had someone show them how. The person who has read enough to know that strength training matters for bone density, joint health and long term function, but has never had a real coach walk them through it… or the person that has tried on their own but is unsure if they are doing it correctly or just hasn’t seen the results they wanted.

Over 4 weeks you will get:
- A full Functional Movement Screen and detailed intake, so we know exactly how your body moves before you touch a single weight
- 3 coached group sessions a week, Tuesday and Thursday evenings plus your choice of a Rebuild session (offered Saturday mornings or Monday evening)
- The core principles of strength training, mobility and joint health, taught properly instead of thrown at you all at once
- A small group capped at 16 people, so you get real coaching, not just a spot in a crowd

This is not a bootcamp. Nobody is getting yelled at. Nobody is getting injured trying to keep up. This is the way strength training should have been taught to you the first time.

$297 + tax for the full 4 weeks.
Spots are capped at 16 and this will fill quickly!!
Starts September 22nd.

Sign up using the link in our bio!

Got more questions? Drop them below and we’ll answer them!

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What do you want to still be able to do at 80? At 90?

Most people train for the next vacation, the next race, or next summer.

But what if you trained for the last decades of your life instead?

Take a minute and think about the future version of yourself. What do you never want to lose the ability to do?

Run a 5K.
Do a pull-up.
Carry your grandkids.
Travel without your body holding you back.
Get up off the floor on your own.

Whatever's on your list, the work starts today.

Your future isn't decided when you're 80. It's built by the choices you make now.

Play the whole tape out. Then train like the ending matters.

👇 What's one thing you never want to lose the ability to do?

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While guests are sipping cocktails and finding their seats, our Champions are somewhere else entirely.

Our Champions have their own dedicated space on Fight Night - somewhere to eat, hydrate, get through their medicals, stretch, warm up, and have that last quiet moment with their coaches before everything gets real.

What happens in that room looks different for everyone. Some lock in completely, headphones on, world blocked out. Others need to talk, laugh, move around - whatever keeps the nerves from taking over. There's no right way to do it. You figure out pretty fast what kind of fighter you are.

This past year our Champions had something really special though. Their training rooms overlooked the courtyard of the Gaslight District, with a direct view of the big screen outside. So between their own bouts, they got to hang out on that balcony together and actually watch their teammates fight.

People who were there said it was one of the most peaceful, bonding moments of the whole night. Cheering each other on from up above while the crowd roared below.

You don't get that experience as a guest. You only get it as a Champion.

If you want to know what next year looks like from the inside, there's only one way to find out. Get your name on our tryout list - link is in our bio.

Photos by @alexkinsellakw

#ChampionsForCharity #BrawlAtTapestryHall #MacKids #KitchenerWaterloo #WhyIFight-/

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We're really grateful for the kind words Veronica! From the coaches to the members in each class, we work hard to make Move Strong a place where people feel comfortable showing up, working hard, and getting a little better each week.

Thanks again for sharing your experience, we're happy you're part of the Move Strong community.

If you've trained with us, we'd love to hear your story. Leave us a Google review and you may be featured in a future Member Spotlight.

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