http://lifebehindbarsfitness.square.site/

Life Behind Bars Fitness, Cornwall, ON (2025)

11/26/2025

A glowing review from one of our Fall Challenge members who just completed the 8-week program!

Looking to make changes but not sure where to start? Let us help you change your life today!

Our Winter Challenge starts on Monday! Don’t wait until the New Year to start working towards your health & fitness goals💪🏼✨

https://lifebehindbarsfitness.square.site/s/shop

11/24/2025

🚨 BLACK FRIDAY STARTS TODAY! 🚨

The deals you’ve waited for ALL YEAR just dropped. 💣🔥

💥 Up to 40% OFF all services
📅 Nov 24 – Dec 1

Online programs = already discounted.
1-on-1 training = unlocked and LIVE.
Your dream routine? ONE click away. 💪🏼

And because I love a good bonus…
Spend $300+ and use code BLACKFRIDAY at checkout for an extra $15 OFF your entire order🔥

This is your sign.
This is your moment.
Let’s build your strongest year yet. 🚀

Shop here ⬇️
https://lifebehindbarsfitness.square.site/s/shop

11/23/2025

🚨BLACK FRIDAY SALE STARTS TOMORROW!🚨

This is NOT a drill — our BIGGEST sale of 2025 is about to DROP! ⏰🔥

💥 Up to 40% OFF ALL SERVICES
📅 Nov 24 – Dec 1

Online programs are already on sale…
1-on-1 training packages go live TOMORROW! 💪🏼

Don’t sleep on this — the glow-up starts NOW! 🚀🎉

Shop here⬇️
https://lifebehindbarsfitness.square.site/s/shop

11/22/2025

Are you bored of your current training routine? Do you need help getting motivated? Are you looking to challenge yourself?
Then our Winter Challenge is perfect for you!🩵💪🏼❄️

What is it?⬇️⬇️

Winter Challenge- Biggest Transformation in 8 weeks is an online challenge program that caters to all fitness levels! These full body strength training workouts are highly efficient to maximize strength, aesthetics, body composition, and your athletic goals. Join along with myself and others, and take your training to the next level, boost your confidence, and help improve your physique in just as little as a few hours a week!!

Equipment Required:
•Set of Dumbbells
•Loop Resistance Band(glute loop)
OR
•Full Gym Access (Barbells, Cable Machine, etc)

Deadline to Register: Sunday, November 30th at 8pm 🕗

https://lifebehindbarsfitness.square.site/product/winter-challenge-biggest-transformation-in-8-weeks/53?cp=true&sa=true&sbp=false&q=false

Our Winter Challenge is included in our Black Friday Sale and is already discounted on our website!

Don’t wait until the New Year to start working towards your health & fitness goals👊🏻

11/21/2025

🚨BLACK FRIDAY SALE IS ALMOST HERE!🚨

Set those alarms and get ready ⏰
Our BIGGEST sale of the entire year drops MONDAY!!

🔥 Up to 40% OFF ALL SERVICES
📅 November 24th – December 1st

Whether you’re ready to kickstart your fitness journey before the New Year or want to gift someone the ultimate health & fitness experience, now is the perfect time to jump in! 💪🏼

✨ Our online customized training programs are already on sale
✨ And 1-on-1 training packages go on sale Monday!

Don’t miss out on our BEST prices of 2025 🎊
Your transformation starts now! 🚀

https://lifebehindbarsfitness.square.site/s/shop

11/19/2025

Let’s talk Push-Ups 👊🏻

One of my all-time favourite exercises and for good reason!

Not only are there so many variations to keep challenging yourself, but the benefits are unreal 👇🏼

✨ Benefits of Push-Ups:
• Increase upper body strength, core strength & stability
• Improve stamina and muscular endurance
• Transfer over to other lifts, helping you get stronger in all upper body movements
• Improve shoulder health and joint stability
• Strengthen the entire kinetic chain from wrists → shoulders → core → glutes
• Enhance posture and body alignment
• Build functional strength for everyday movements
• Burn more calories by engaging multiple muscle groups
• Boost balance, coordination, and mind–muscle connection
• Easy to scale for ANY fitness level — no equipment needed!

Whether you’re a beginner or advanced, push-ups will always deliver results💪🏼

Pictured in video: Double Pause Push-Up (1-sec pause halfway on the way down & up)

How to Perform⬇️
•Position your hands so that when you're at the bottom of the movement, your arms flare out at a 45-degree angle and your forearms are vertical.
•Take a deep breath before you lower yourself and touch your chest to the floor before coming back up.
•Pause halfway on the way up and down for 1-second.

11/17/2025

🚨BLACK FRIDAY SALE IS ALMOST HERE! 🚨

Set those alarms and get ready ⏰
Our BIGGEST sale of the entire year is dropping next Monday!!

🔥 Up to 40% OFF ALL SERVICES
📅 November 24th – December 1st

Whether you’re ready to kickstart your fitness journey before the New Year or you’re looking to gift someone the ultimate present of health & fitness, now is the time to jump in! 💪🏼

From 1-on-1 personal training to customized online programs, everything will be on SALE!

Don’t miss out on our best prices of 2025 🎊

Your transformation starts now! 🚀

11/13/2025

Are you bored of your current training routine? Do you need help getting motivated? Are you looking to challenge yourself?
Then our Winter Challenge is perfect for you!🩵💪🏼❄️

What is it?⬇️⬇️

Winter Challenge- Biggest Transformation in 8 weeks is an online challenge program that caters to all fitness levels! These full body strength training workouts are highly efficient to maximize strength, aesthetics, body composition, and your athletic goals. Join along with myself and others, and take your training to the next level, boost your confidence, and help improve your physique in just as little as a few hours a week!!

What’s included: The 8 Weeks will be broken down into two 4-Week training programs.
There will be 3 main workouts per week that focus on Full Body workouts, as well as 1 HIIT focused day, and 1 Glute day per week. There’s a total of 5 workouts per week. Together, this will give you everything you need to be able to achieve amazing results and transform your physique!

Equipment Required:
•Set of Dumbbells
•Loop Resistance Band(glute loop)
OR
•Full Gym Access (Barbells, Cable Machine, etc)

You will also receive:
•Complete guide on how to perform each exercise as well as video demonstrations for each exercise
•Exercise log and template for you to track your progress
•A guide on what foods are optimal in reaching your goals and maximizing training • How much you should be eating a day and how many meals
•Simple and easy tips and tools to help keep you on track
•There will be a private Facebook group for all challenge participants. In that group you will find support from myself as well as other challenge members, find all exercise video demonstrations, daily motivation, and more!

https://lifebehindbarsfitness.square.site/product/winter-challenge-biggest-transformation-in-8-weeks/53?cp=true&sa=true&sbp=false&q=false

Only a couple early bird price slots left! Use code WINTER20 at checkout for $20 OFF to secure your spot today!

Don’t wait until the New Year to start working towards your health & fitness goals👊🏻

11/08/2025

Are you bored of your current training routine? Struggling to stay motivated? Looking for a new challenge?
Then this is YOUR sign to join our Winter Challenge! 💪🏼🩵❄️

What is it? ⬇️
The Winter Challenge – Biggest Transformation in 8 Weeks is an online training program designed for all fitness levels.
These full-body strength training workouts are highly efficient, helping you:
✅ Build strength
✅ Improve aesthetics & body composition
✅ Enhance athletic performance

All it takes is a few hours a week to boost your confidence, level up your training, and transform your physique!

👉 Register here:
https://lifebehindbarsfitness.square.site/product/fall-challenge-biggest-transformation-in-8-weeks/53?cp=true&sa=true&sbp=false&q=false

Only a few early bird slots left! Use code WINTER20 at checkout for $20 OFF!

What are you waiting for?! YOU could be the next biggest transformation 🙌🏻

11/04/2025

Looking to grow your glutes? 🍑
Then you NEED to be doing Hip Thrusts!

Hip thrusts are one of the most effective exercises for building strong, round, and powerful glutes👊🏻 And the best part? There are so many variations you can use to keep challenging your muscles and avoid hitting a plateau 🔥

💪 Benefits of Hip Thrusts:
• Isolates and activates the glutes better than most lower-body movements
• Builds strength and muscle for a fuller, rounder shape
• Improves hip extension power (great for athletes and overall lower-body performance)
• Strengthens your posterior chain (glutes, hamstrings, and lower back)
• Supports better squat and deadlift performance
• Enhances posture and reduces risk of back pain

Whether you’re training at a fully stacked gym or from home, there’s ENDLESS hip thrust variations you can perform✨

Pictured in video is a Barbell Hip Thrust Pulse 🔥

How to Perform:
•Set up on a bench that isn’t too high. To find out where your feet should be placed, extend your legs straight out and place your feet where your knees are.
•Keep a forward eye gaze while keeping the chin tucked.
•Maintain a flat torso and make sure to reach full hip extension with a slight posterior pelvic tilt.
•Drive through the heels and don't let your knees cave in.
•Only perform the top 1/3 portion of the hip thrust. Each pulse counts as 1 rep.

11/04/2025

🚨 Registration is OFFICIALLY OPEN! 🚨

Join our Winter Challenge – Biggest Transformation in 8 Weeks! 💪❄️

🔥 Early Bird Price: $60
HURRY!! Only a few early bird spots LEFT — first come, first serve!

Use code WINTER20 at checkout to lock in your early bird pricing!

Don’t wait for the New Year to start working on your goals! Start now and finish strong! 🙌

👉 https://lifebehindbarsfitness.square.site/s/shop

11/03/2025

Monday isn’t the enemy; it’s your fresh start🙌🏻

Use today to set your goals, refocus your mindset, and remind yourself how far you’ve come.

Small steps lead to big changes👊🏻

One day, one workout, one choice at a time ✨

Life Behind Bars Fitness

11/26/2025

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