Freedom Fitness YQR

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Regina, SK
Freedom Fitness YQR

Sandra is a CSEP Certified Personal Trainer & Exercise Physiologist.

At Freedom Fitness YQR, providing clients with individualized programming that supports lasting lifestyle changes and the 'freedom' to return to activities you love, is Sandra's passion. **Do you have an underlying health condition or injury that makes you nervous to work with “just anybody?”
**Do you have access to exercise equipment, but just need a little guidance on what to do, & a coach to help you stay accountable?
**Have you been away from a structured exercise routine for awhile & need a coach to help you establish a routine & program that fits your lifestyle?
**Do you think your busy schedule doesn’t allow you enough time to exercise?
**Have you recently had surgery or even recovering from cancer treatment & looking for a safe exercise program to help you improve your physical functioning & quality of life? At Freedom Fitness YQR I understand that making the decision & commitment to hire a trainer is an important one and you will want to feel confident that I can address your areas of concern & support you to achieve your goals. I offer a variety of personal training & corrective exercise services to help start you on the path to improving your strength & function and living a healthier lifestyle.

11/18/2025

Changing or establishing a new habit can be hard and takes time. But how we think about that change is super important.

All too often when it comes to improving our health, we think and are often told, we need to change or take something away from our life to be healthier. Lose weight, sit less, don’t eat this....the list goes on. This mentality can lead to feelings of self doubt, disappointment and guilt; especially if we have tried but are unable to “remove” something from our life.

Try focusing on ADDING healthy habits and choices to your life. Move a little more, eat one more serving of fruits & vegetables each day, drink one more glass of water/ day, connect with one person each week you don’t normally see....

It is a powerful choice to ADD rather than take away and is improving your health; mental and physical.

10/28/2025

Start where you are, be consistent and build from there. Consistency over time is what gets lasting results.

Remember perfection doesn’t exist and what is ideal is irrelevant if you don’t do it.

10/20/2025

** THIS STORY HAPPENED A COUPLE YEARS AGO BUT STILL IS RELEVANT**

Last week a client came in all smiles and showed me her recent bone mineral density test. Over the past 2 years she had improved her fracture risk from high to moderate and improved all her T scores, except one, which remained constant. Do you know what changed for her over the last two years? RESISTANCE TRAINING 2-3x/week.

These moments are why I love doing what I do. A reminder that the reason my clients choose to exercise are varied but all equally important.

Why do you exercise?

It’s never too late to start-

10/15/2025

I get asked this question all the time. It takes time to grow muscle and notice visible changes, but ensuring you are challenging yourself and your muscles is key. Within your own personal limitations and taking your own situation and/or injuries into consideration, keep the following in mind:
💪 at the end of your set you should only be able to do a few more reps (2-4)
💪 if your final few reps are being performed more slowly- that is a good thing
💪 if you are making weird faces or possibly noises to get thru your last few reps- also a good thing
💪 you feel like you are giving a 7/10 or higher on effort

Seeing and feeling the benefits of resistance training is hard work and takes time, but it so worth the effort.

10/14/2025

If you love every exercise session you complete- good for you and I am a little jealous. But good news, you don’t have to love structured exercise and feel 💯every time you exercise. It’s a long game- stay focused on all the things that being strong allows you to do and all the things you still want to do in life.

My vision has always been to “help others build strength and function to enable you to live life to the fullest.”

So always keep the life you want to live in mind when you are lacking the motivation to exercise. A little investment now, will serve you will later on.

💪

09/30/2025

Today, September 30 is National Truth & Reconciliation Day. The day honours the children who never returned home and Survivors of residential schools, as well as their families and communities. Public commemoration of this tragic and painful history and ongoing impacts of residential schools is a key part of the reconciliation process.

Orange shirt Day also takes place on September 30. It is a commemorative day led by Indigenous communities to raise awareness about the intergenerational impacts of residential schools on children, families, and communities. The orange shirt symbolizes the loss of self esteem, culture, and freedom that Indigenous children experienced.

When I reflect on the conversations and what I learned regarding Indigenous history compared to what my children learned the change has been significant in ensuring we better understand the truth about our history. I hope you are able to attend a local event today(see my story for a few ideas in the Regina area) or watch on tv or listen online to ensure the learning & conversations continue.

📸 photo credit: United Church of Canada

09/29/2025

You don’t always need a new, shiny exciting exercise or program to make progress. By making one of a few changes to your existing routine, you can continue to challenge yourself and make progress. You don’t need to make all of these changes at once, just choose one and apply it consistently. Small, incremental changes can lead to long term staggering results!!

09/28/2025

It was a beautiful day for a run (with a little walking too). Along the way I met a biker who gave me a thumbs up 👍 Not sure why. Perhaps it’s the new wave NOD, perhaps he was cheering me on, perhaps he saw me stumble on the smallest rock in the street but managed to stay upright. Regardless, it made me feel good. We need to do more encouraging & supporting others for getting out and moving their bodies. I am fortunate to be able to move my body and love all types of exercise and sport. That’s not the case for a lot of people. They have physical and mental health issues that make moving hard and even painful. Movement is beneficial, even a little bit and it’s never too late to start.

🔑

09/22/2025

Climbing Friday! Went rock climbing on Friday to try a new activity. It definitely wasn’t easy but I will go back. Learning to push thru the times when starting a new activity/habit/ routine feels hard is so important. Recognizing that it is okay to suck at something, be inconsistent, and probably want to quit is human. But continuing to show up however you can is when growth happens and new skills begin to flourish. Consistency over perfection!

07/15/2025

Some days I have good physical energy, but my mental energy is zapped. Checking your physical & mental fuel tanks before you exercise is important. I knew I didn’t have it in me for a longer circuit or even compound movements; I didn’t want to risk injury when my mental focus was somewhere else. So I stuck with 4 sets of 3 exercises I am very comfortable with (DB bench press, bent over row and plank roll outs on the ball). Not complicated but best choice for the day. Sometimes less is more.

Address

Regina, SK

Telephone

+13065306612

Website

http://www.freedomfitnessyqr.com/

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