Victoria Rose Fitness

Victoria Rose Fitness Fitness, Nutrition and Online Training. I help people regain control of their health and mind!
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04/14/2026

Your hips need more strength work!

If you’re dealing with tight hips, low back discomfort, or knees that just don’t feel right, chances are your hips aren’t doing their job.

Strong hips = better stability, better movement, and way less strain on everything else.

SAVE this hip circuit to do DAILY:
1. Banded march – 20 reps (10 each).
2. Standing leg circles – 10 each direction.
3. Banded side steps – 10 each side.
4. Standing banded clam shells – 10 reps each.
5. Single leg RDLs – 8–10 reps each.

Focus on slow, controlled reps.

Do this circuit daily and your hips (and your whole body) will thank you!

AND tag a friend who also needs this!

04/01/2026

If you think you need a gym to get a good workout, you don’t.

You need your body and 15 minutes.

This is my NOTHING workout:

• Tall kneel to squat: 6 reps each.
• Kang squat: 10 reps.
• Kneeling push ups: 10 reps.
• Bear crawl shoulder taps: 16 reps (8 each).
• Crossbody V-ups: 16 reps (8 each).
• Superman arm circles: 10 reps.

Complete one exercise after another, rest for 60 seconds, and then repeat the circuit for a total of 3 rounds.

YOU got this!💪🏼

“Influencer” still feels like a weird word to me, but if I influence anything, I hope it’s this…I hope I influence you t...
03/23/2026

“Influencer” still feels like a weird word to me, but if I influence anything, I hope it’s this…

I hope I influence you to move your body, even on the days you don’t feel like it.

To make mobility part of your lifestyle, not an afterthought.

To fuel your body well and enjoy the foods you love with an 80/20 balance.

To believe you’re capable of hard things, in the gym and in life.

To choose consistency over perfection.

To build strength, confidence, joy, and a life you genuinely love.

To spend more time outside, with your loved ones, and doing what lights you up.

If I can influence anything, I hope it’s self trust, discipline with compassion, and showing up for yourself again and again because that’s where the magic actually happens!

And I’m curious, what’s the biggest reason you’re here? (Not for my ego, but so I can keep creating the content that actually supports you, challenges you, and helps you grow.)

Drop it below, I’d love to hear!

03/16/2026

Low back pain isn’t usually a back problem, but actually a hip mobility problem.

If you sit a lot, train hard, or feel stiff getting up in the morning, your hips are probably locked up and your low back is paying the price.

Do these 3 exercises DAILY to eliminate low back pain for good!

1. Active frog stretch – 6 reps (5 sec hold).
2. Half kneel hip flexor to hamstring stretch – 6 each (5 sec holds).
3. 90/90 hip flow – 6 each (5 sec holds).

And TAG a friend who also needs this!

From palm trees to parkas.Warm breezes to winter meals.Grateful for every version of it.
03/02/2026

From palm trees to parkas.
Warm breezes to winter meals.
Grateful for every version of it.

02/25/2026

Dealing with sciatica?!
�Did you know it’s usually a mobility problem hiding in your hips.

If you’ve got pain shooting down your leg, a deep ache in your glute, or tight hamstrings that never seem to loosen you need these 5 daily exercises!

1. Seated pretzel stretch – 30 seconds each.
2. Half kneel hamstring stretch – 30 seconds each.
3. Elevated pigeon pose – 30 seconds each.
4. B-stance hamstring stretch – 30 seconds each.
5. Lacrosse ball piriformis release – 30 seconds each tender spot.

Don’t force range, and let your muscles relax so the nerve can calm down.

And send this to a friend who needs some relief!

02/25/2026

Dealing with sciatica?!

Did you know it’s usually a mobility problem hiding in your hips.

If you’ve got pain shooting down your leg, a deep ache in your glute, or tight hamstrings that never seem to loosen you need these 5 daily exercises!

1. Seated pretzel stretch – 30 seconds each.
2. Half kneel hamstring stretch – 30 seconds each.
3. Elevated pigeon pose – 30 seconds each.
4. B-stance hamstring stretch – 30 seconds each.
5. Lacrosse ball piriformis release – 30 seconds each tender spot.

Don’t force range, and let your muscles relax so the nerve can calm down.

And send this to a friend who needs some relief!

02/18/2026

Aging isn’t the problem, moving with less variety is.

And 5 minutes a day is all you need.

If you want to age gracefully, stay pain free, and keep doing the things you love your joints need daily movement variety.

SAVE this 5 minute routine:
• Lawn bowlers – 10 each side
• Heel pull side lunge – 10 each side
• Around the world – 8 each side
• Fire hydrant to pigeon – 8 each side
• Reach, flip, and raise – 8 each

Doing this DAILY will keep you mobile long term!

YOU got this!

02/18/2026

Aging isn’t the problem, moving with less variety is.

And 5 minutes a day is all you need.

If you want to age gracefully, stay pain free, and keep doing the things you love your joints need daily movement variety.

SAVE this 5 minute routine:

• Lawn bowlers – 10 each side
• Heel pull side lunge – 10 each side
• Around the world – 8 each side
• Fire hydrant to pigeon – 8 each side
• Reach, flip, and raise – 8 each side

Doing this DAILY will keep you mobile long term!

YOU got this!

10/22/2025

Fix your posture in just a few minutes a day!

Do these 3 exercises twice daily to stand taller, reduce tension, and move better.

1. For a Neck hump: “Tummy time” – hold 30 seconds.
2. For Rounded shoulders: Banded tear aparts – 12 reps.
3. For an Anterior Pelvic tilt: Half kneel hip flexor stretch – 30 sec each side.

YOU got this!

Fall is the perfect season to slow down, but not to stop moving.
Cool air, crisp leaves, and quiet trails make it easier...
10/15/2025

Fall is the perfect season to slow down, but not to stop moving.

Cool air, crisp leaves, and quiet trails make it easier to clear your head and reconnect with your body.

Walking doesn’t have to be “exercise.” It can be your daily reset. Your time to think. Your reminder that movement doesn’t always have to be intense to be effective.

Start with 10 minutes, YOU got this!

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Toronto, ON

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