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NEW CLASS HAS OPENINGS! A new Essentrics with Amanda class begins next Monday at 5:00 pm, which has also freed up spots in the 6:00 pm class. Space will fill up fast, so contact me if you’d like to join either class. 
Details:
Mondays, 5:00 pm OR 6:00 pm, Glebe Fitness (Bank St & 5th Ave)
10-week session (no class Monday, October 9th)
September 25th-December 4th
Cost: $186.45 
Contact: sterczykATgmailDOTcom 
#essentrics #stretchwithamanda #groupfitness #ottawafitness #glebe #dynamicstretch #flexbility #rangeofmotion #strength #movement #rebalance #613 #ottawa
NEW CLASS HAS OPENINGS! A new Essentrics with Amanda class begins next Monday at 5:00 pm, which has also freed up spots in the 6:00 pm class. Space will fill up fast, so contact me if you’d like to join either class. Details: Mondays, 5:00 pm OR 6:00 pm, Glebe Fitness (Bank St & 5th Ave) 10-week session (no class Monday, October 9th) September 25th-December 4th Cost: $186.45 Contact: sterczykATgmailDOTcom #essentrics  #stretchwithamanda  #groupfitness  #ottawafitness  #glebe  #dynamicstretch  #flexbility  #rangeofmotion  #strength  #movement  #rebalance  #613  #ottawa 
Feeling that three o'clock slump? Need to boost your energy at the office? Don't reach for a chocolate bar - reach for the ceiling! Check out the latest video on my YouTube channel for a simple yet powerful exercise sequence. It'll shake the cobwebs out of your head, unglue sticky joints, and get your muscles moving.

#stretch #workplace #movemore #essentrics #stretchwithamanda #coffeebreak #stretchyourbody #moveitorloseit #movementmatters
“Thank you Amanda - you helped me get back into exercising.” I love getting testimonials from happy clients! And I’ll tell you what I tell them: “Thank you! Would you please tell two other people?” Because if you tell two friends, they’ll tell two friends, and so on, and so on. Sound familiar? It’s from a 1980s commercial featuring Heather Locklear for Fabergé shampoo. Even back then, savvy marketers knew that people are more likely to make buying decisions based on recommendations from friends and family over any other source.
So, share your positive assessment with two friend, and they’ll tell friends, and so on, and so on. 
#wordofmouth #sharethelove #613 #yow #ottawa #ottawafitness #stretchwithamanda #essentrics #inhomepersonaltraining #healthylifestyle #fitness #personaltrainer
“Thank you Amanda - you helped me get back into exercising.” I love getting testimonials from happy clients! And I’ll tell you what I tell them: “Thank you! Would you please tell two other people?” Because if you tell two friends, they’ll tell two friends, and so on, and so on. Sound familiar? It’s from a 1980s commercial featuring Heather Locklear for Fabergé shampoo. Even back then, savvy marketers knew that people are more likely to make buying decisions based on recommendations from friends and family over any other source. So, share your positive assessment with two friend, and they’ll tell friends, and so on, and so on. #wordofmouth  #sharethelove  #613  #yow  #ottawa  #ottawafitness  #stretchwithamanda  #essentrics  #inhomepersonaltraining  #healthylifestyle  #fitness  #personaltrainer 
Let’s book an outdoor workout together! Summer has finally arrived, albeit a little late. Why not take advantage and book an outdoor session with me ☀️ 🙆🏽👍🏻 #essentrics #stretchwithamanda #outdoorexercise #ottawaworkout #privatefitness #moveyourbody #mobility #flexibilty #strength #rangeofmotion #613 #ottawa
Perfect day to commute on bike - smooth sailing on the bike path! 🚴🏽 ☀️ 😊 
#twowheels #cycling #biketowork #ottawa #ottcity #ottawaaf #active #essentrics #stretchwithamanda #move #myyow
An @essentrics lullaby sequence, set to "Lullaby" by my friend  @daniellejallard 🙆🏽 Danielle is playing @cityfolkfest tomorrow afternoon, go check it out 🎶 
#essentrics #stretchwithamanda #danielleallard #chameleon #cityfolk #ottawa #musician #local #613
Movement Coach At Home: How do I change my behaviour?
You're retired and you've being told that you need to sit less and move more. But how to change a behaviour? I can help! The first step is to assess your current movement factor and home setup, as well as your current behaviour patterns. To change a behaviour, we work together to identify new cues and rewards. One-on-one assistance in your environment will help you turn your newfound knowledge into daily habits.
Movement Coach At Work: How do I change my workspace?
You've been to a workshop, you know you need to move more, but you're stuck. How do you change your space to enhance movement? How do you remember to get up and move around throughout your day? Not to worry, personalized movement coaching is just a click away! One-on-one assistance in your environment will help you turn your newfound knowledge into daily habits.
If one of these descriptions speaks to you, you need to speak to me!
Movement Coach At Home: How do I change my behaviour? You're retired and you've being told that you need to sit less and move more. But how to change a behaviour? I can help! The first step is to assess your current movement factor and home setup, as well as your current behaviour patterns. To change a behaviour, we work together to identify new cues and rewards. One-on-one assistance in your environment will help you turn your newfound knowledge into daily habits. Movement Coach At Work: How do I change my workspace? You've been to a workshop, you know you need to move more, but you're stuck. How do you change your space to enhance movement? How do you remember to get up and move around throughout your day? Not to worry, personalized movement coaching is just a click away! One-on-one assistance in your environment will help you turn your newfound knowledge into daily habits. If one of these descriptions speaks to you, you need to speak to me!
Fall classes are full, but I have some openings for corporate classes and private sessions - at your home, office, or online. Hurry, these spaces will fill up fast!
#essentrics #stretchwithamanda #personaltraining #workoutathome #ottawafitness #613fitness  #inhomepersonaltraining #yow #flexibility #balance #bodyawareness #strength #mobility
No special equipment needed: with Essentrics, you have all the tools for a great workout at your fingertips. And your toes.
#essentrics #stretchwithamanda #moveyourbody #flexibility #bodyweightworkout #functionalfitness #dynamicstretching
I’m so excited about how my business is evolving! And it meant it was time for new business cards. I’m still offering Essentrics through group classes, private sessions, corporate classes. Hey, if you need a coffee break stretch, give me a call! 
My business is now called Amanda Sterczyk Fitness, to incorporate Essentrics,  personal training and The Move More Institute™, an initiative to promote healthy active living by adding more movement to individuals' daily lives. 
Peoples’ lives are busy and they don’t take time for themselves. When things pile up, fitness is often the first thing that disappears from the daily routine. Amanda Sterczyk Fitness offers in-home/in-office personal training in central Ottawa, and online training via Skype/FaceTime. Private session options include flexibility training with Essentrics® private sessions, strength training using your own equipment, or a combination of both. 
Corporate Essentrics classes are a great way to work out when you’re crunched for time - you can do a 45-minute workout and be back at your desk in 50 minutes. 
The Move More Institute™ includes one-on-one movement coaching as well as group workshops. My motto is: Move More, Feel Better. Our bodies were designed as perpetual motion machines, so embrace your body’s notion for motion!
#essentrics #stretchwithamanda #personaltraining #inhomepersonaltraining #movemore #moveyourbody #healthylifestyle #activeliving #flexibility #613 #myyow #ottawaaf #ottawafitness
I’m so excited about how my business is evolving! And it meant it was time for new business cards. I’m still offering Essentrics through group classes, private sessions, corporate classes. Hey, if you need a coffee break stretch, give me a call! My business is now called Amanda Sterczyk Fitness, to incorporate Essentrics, personal training and The Move More Institute™, an initiative to promote healthy active living by adding more movement to individuals' daily lives. Peoples’ lives are busy and they don’t take time for themselves. When things pile up, fitness is often the first thing that disappears from the daily routine. Amanda Sterczyk Fitness offers in-home/in-office personal training in central Ottawa, and online training via Skype/FaceTime. Private session options include flexibility training with Essentrics® private sessions, strength training using your own equipment, or a combination of both. Corporate Essentrics classes are a great way to work out when you’re crunched for time - you can do a 45-minute workout and be back at your desk in 50 minutes. The Move More Institute™ includes one-on-one movement coaching as well as group workshops. My motto is: Move More, Feel Better. Our bodies were designed as perpetual motion machines, so embrace your body’s notion for motion! #essentrics  #stretchwithamanda  #personaltraining  #inhomepersonaltraining  #movemore  #moveyourbody  #healthylifestyle  #activeliving  #flexibility  #613  #myyow  #ottawaaf  #ottawafitness 
There’s one thing we all have in common: every day, we’re getting a little older.  Although our bodies are aging, we don’t have to look older. But many of us do. What’s the culprit? Lack of physical activity is prematurely aging our society.
Joints become stiff from lack of lubrication - aka, lack of movement. When you’re stiff, you move more slowly. And when you don’t have a spring in your step, you look and act ‘old’.
We can’t turn back the clock, but we can look and feel younger with @essentrics.  After just one Essentrics Workout, your posture will be better; you’ll look taller and feel stronger. Rebalance your body in a non-impact workout, increase range of motion, improve your posture, add a spring to your step. Essentrics is for you if you want to:
- Strengthen your body
- Improve your posture
- Reduce joint pain
- Gain flexibility
- Rebalance your body
- Improve balance
- Increase body awareness
- Prevent injuries
Are you ready to feel better and look younger? I’m ready to help you!

#essentrics #stretchwithamanda #privatetraining #ottawafitness #flexibility #agingbackwards #reclaimyourbody #mobility #rangeofmotion #turnbacktime #posture #balance #dynamicstretching #yow #613 #essentricsforeveryone
There’s one thing we all have in common: every day, we’re getting a little older. Although our bodies are aging, we don’t have to look older. But many of us do. What’s the culprit? Lack of physical activity is prematurely aging our society. Joints become stiff from lack of lubrication - aka, lack of movement. When you’re stiff, you move more slowly. And when you don’t have a spring in your step, you look and act ‘old’. We can’t turn back the clock, but we can look and feel younger with @essentrics. After just one Essentrics Workout, your posture will be better; you’ll look taller and feel stronger. Rebalance your body in a non-impact workout, increase range of motion, improve your posture, add a spring to your step. Essentrics is for you if you want to: - Strengthen your body - Improve your posture - Reduce joint pain - Gain flexibility - Rebalance your body - Improve balance - Increase body awareness - Prevent injuries Are you ready to feel better and look younger? I’m ready to help you! 
#essentrics  #stretchwithamanda  #privatetraining  #ottawafitness  #flexibility  #agingbackwards  #reclaimyourbody  #mobility  #rangeofmotion  #turnbacktime  #posture  #balance  #dynamicstretching  #yow  #613  #essentricsforeveryone 
Looking for a great lunchtime workout for your office? Essentrics will leave you feeling taller, stronger, and more energized, without breaking a sweat. Now booking for the fall - Essentrics corporate classes. Hurry before it’s too late!
#officeworkout #essentrics #stretchwithamanda #ottawafitness #officeworkout #dynamicstretching #flexibility #sweatfreeworkout #lunchtimeclass #essentricsattheoffice #613 #yow #ottawa
When it comes to our bodies, slow, purposeful movement utilizes more muscle power than movement with momentum. In Essentrics, we like to slow it down so you can feel those muscles working. ➡️I am now booking private Essentrics sessions ➡️a great way to enhance your technique ➡️ I will come to your home or office in central Ottawa ➡️contact me to book now 
#essentrics #stretchwithamanda #ottawa #inhomepersonaltraining #613fitness #yow #privatefitness #flexibility #dynamicstretching #movement
When it comes to our bodies, slow, purposeful movement utilizes more muscle power than movement with momentum. In Essentrics, we like to slow it down so you can feel those muscles working. ➡️I am now booking private Essentrics sessions ➡️a great way to enhance your technique ➡️ I will come to your home or office in central Ottawa ➡️contact me to book now #essentrics  #stretchwithamanda  #ottawa  #inhomepersonaltraining  #613fitness  #yow  #privatefitness  #flexibility  #dynamicstretching  #movement 
Parents are getting their children ready for back to school, shopping for school supplies including backpacks. Those backpacks are getting bigger and heavier, which can cause back pain for your child. 
Prevent backpack back pain with Essentrics exercises. Improve posture, strengthen & increase flexibility of the spine, and relieve back pain. 
Essentrics is fun for the whole family! Want more information? Check out my YouTube channel - I have a few videos from two years ago, discussing Essentrics for backpack back pain on local tv shows. Just search for Amanda Sterczyk Fitness on YouTube!
🎒 👶 🙆🏽👍🏻
#essentrics #stretchwithamanda #backtoschool #backpain #posture #mobility #daytimeottawa #ctvottawamorninglive #essentricsforeveryone #kids #children #childrensexercise #613 #yow #ottawafitness
Parents are getting their children ready for back to school, shopping for school supplies including backpacks. Those backpacks are getting bigger and heavier, which can cause back pain for your child. Prevent backpack back pain with Essentrics exercises. Improve posture, strengthen & increase flexibility of the spine, and relieve back pain. Essentrics is fun for the whole family! Want more information? Check out my YouTube channel - I have a few videos from two years ago, discussing Essentrics for backpack back pain on local tv shows. Just search for Amanda Sterczyk Fitness on YouTube! 🎒 👶 🙆🏽👍🏻 #essentrics  #stretchwithamanda  #backtoschool  #backpain  #posture  #mobility  #daytimeottawa  #ctvottawamorninglive  #essentricsforeveryone  #kids  #children  #childrensexercise  #613  #yow  #ottawafitness 
Well, my broken toe is still limiting my activity. But that's okay, because it inspired me to create a "mostly floor" Essentrics workout. Typically, the bulk of a one-hour workout takes place standing, then we head to the floor for the final 15-20 minutes. This new workout will have only 15 minutes of standing sequences, then we'll be getting horizontal to work our bodies. It's a tough one, but I promise you'll feel great!
#stretchwithamanda #essentrics #dynamicstretching #moveyourbody #flexibility #strength #613fitness #workout
Well, my broken toe is still limiting my activity. But that's okay, because it inspired me to create a "mostly floor" Essentrics workout. Typically, the bulk of a one-hour workout takes place standing, then we head to the floor for the final 15-20 minutes. This new workout will have only 15 minutes of standing sequences, then we'll be getting horizontal to work our bodies. It's a tough one, but I promise you'll feel great! #stretchwithamanda  #essentrics  #dynamicstretching  #moveyourbody  #flexibility  #strength  #613fitness  #workout 
Life is busy; I get it. And when it comes to exercise, your good intentions may not be enough to fit in that workout. Well, I can help you with that. I offer in-home/in-office personal training and group Essentrics classes in Central Ottawa. 
How, exactly, do I define Central Ottawa? I’m glad you asked! You live or work in one of the following neighbourhoods:
- Rocklife Park, - Vanier, - Overbrook, - Eastway Gardens,
- Riverview, - Alta Vista, - Riverside Park, - Mooney’s Bay, - Rideau View, - Fisher Heights, - Carlington,
- Hintonburg, - Lebreton Flats, - Centretown, - Downtown, - Byward Market, - Lowertown, - Sandy Hill,
- Old Ottawa East, - Golden Triangle
- Glebe, - Old Ottawa South

#ottawafitness #613 #personaltraining #essentrics #stretchwithamanda #inhomepersonaltraining #613workout #groupfit #yow #centralottawa
Life is busy; I get it. And when it comes to exercise, your good intentions may not be enough to fit in that workout. Well, I can help you with that. I offer in-home/in-office personal training and group Essentrics classes in Central Ottawa. How, exactly, do I define Central Ottawa? I’m glad you asked! You live or work in one of the following neighbourhoods: - Rocklife Park, - Vanier, - Overbrook, - Eastway Gardens, - Riverview, - Alta Vista, - Riverside Park, - Mooney’s Bay, - Rideau View, - Fisher Heights, - Carlington, - Hintonburg, - Lebreton Flats, - Centretown, - Downtown, - Byward Market, - Lowertown, - Sandy Hill, - Old Ottawa East, - Golden Triangle - Glebe, - Old Ottawa South #ottawafitness  #613  #personaltraining  #essentrics  #stretchwithamanda  #inhomepersonaltraining  #613workout  #groupfit  #yow  #centralottawa 
It’s Testimonial Tuesday! This is a fantastic testimonial from Mary-Lynn, a regular participant in Essentrics with Amanda classes, and a weekly private training client too. Thank you, Mary-Lynn! I’m thrilled that all of your hard work is paying off. "I have been taking group Essentrics classes with Amanda since June 2014.  Her classes are small, allowing her to observe her students’ movements and make corrections, and also to provide modifications for particular physical limitations.  This summer I decided to book some private training with her so she could help me work on my form and some physical issues in a one-on-one format.  In particular, I am working on regaining strength, mobility and range of motion following hip replacement surgery in November 2015 and also have some nagging shoulder issues. 
Proper positioning and form are very important with Essentrics in order to gain maximum benefit from the exercises and avoid injury.  Amanda arrived at our first session with a list of areas she thought we should work on, based on observing me in class and her awareness of my specific concerns.  She arrives at our sessions with a plan, is very focussed and professional and provides lots of direction and feedback.  When I do Essentrics on my own at home, I can hear Amanda’s gentle but firm reminders and corrections and I am much more aware of what I need to do to improve my technique. 
This is  proving to be an invaluable investment in my health and fitness. Money well spent!" -Mary-Lynn

#essentrics #stretchwithamanda #testimonial #inhomepersonaltraining #613 #fitness #muscles #strength #healthylifestyle #dynamicstretching #flexibility
It’s Testimonial Tuesday! This is a fantastic testimonial from Mary-Lynn, a regular participant in Essentrics with Amanda classes, and a weekly private training client too. Thank you, Mary-Lynn! I’m thrilled that all of your hard work is paying off. "I have been taking group Essentrics classes with Amanda since June 2014. Her classes are small, allowing her to observe her students’ movements and make corrections, and also to provide modifications for particular physical limitations. This summer I decided to book some private training with her so she could help me work on my form and some physical issues in a one-on-one format. In particular, I am working on regaining strength, mobility and range of motion following hip replacement surgery in November 2015 and also have some nagging shoulder issues. Proper positioning and form are very important with Essentrics in order to gain maximum benefit from the exercises and avoid injury. Amanda arrived at our first session with a list of areas she thought we should work on, based on observing me in class and her awareness of my specific concerns. She arrives at our sessions with a plan, is very focussed and professional and provides lots of direction and feedback. When I do Essentrics on my own at home, I can hear Amanda’s gentle but firm reminders and corrections and I am much more aware of what I need to do to improve my technique. This is proving to be an invaluable investment in my health and fitness. Money well spent!" -Mary-Lynn #essentrics  #stretchwithamanda  #testimonial  #inhomepersonaltraining  #613  #fitness  #muscles  #strength  #healthylifestyle  #dynamicstretching  #flexibility 
#TBT - way back to 2011. When I first started teaching @Essentrics in 2010, Classical Stretch was a household term in Ottawa. I could walk into a room of 20 individuals, and at least 2 had seen the show, or at least heard of it. Not so much anymore. But that’s another story. 
Over 2 years (2011-2012), I spent a lot of time in my then school-aged kids’ realm. I was teaching “Classroom Stretch” to 6 classes, JK to grade 3. Ms. B's grade 2-3 all-boys class loved it the most, and they were the best behaved students I had the pleasure of teaching. One day, one of the boys lamented that, a) he was going to miss the next 2 weeks of Classroom Stretch due to a family trip, and b) he wouldn’t be able to do the stretches on the plane - you see, his flight out was scheduled for the same time I visited the classroom. And that’s how “airplane mode” was born! We spent many classes learning stretching and strengthening exercises that could be done seated. The boys loved it, and it helped me create new offerings for older adults. This came in handy when I started teaching “Gentle Stretch with Amanda” at a local retirement home. Many of the participants couldn’t stand for long periods, so we regularly stretched using airplane mode.

#essentrics #stretchwithamanda #moveyourbody #fitness #ottawafitness #613  #themovemoreinstitute  #muscles #strength #getmoving #613 #yow #healthylifestyle #personaltrainer #active #lifestyle #exercise #childrensexercise #seniorsexercise #stretching #dynamicstretching
#TBT  - way back to 2011. When I first started teaching @Essentrics in 2010, Classical Stretch was a household term in Ottawa. I could walk into a room of 20 individuals, and at least 2 had seen the show, or at least heard of it. Not so much anymore. But that’s another story. Over 2 years (2011-2012), I spent a lot of time in my then school-aged kids’ realm. I was teaching “Classroom Stretch” to 6 classes, JK to grade 3. Ms. B's grade 2-3 all-boys class loved it the most, and they were the best behaved students I had the pleasure of teaching. One day, one of the boys lamented that, a) he was going to miss the next 2 weeks of Classroom Stretch due to a family trip, and b) he wouldn’t be able to do the stretches on the plane - you see, his flight out was scheduled for the same time I visited the classroom. And that’s how “airplane mode” was born! We spent many classes learning stretching and strengthening exercises that could be done seated. The boys loved it, and it helped me create new offerings for older adults. This came in handy when I started teaching “Gentle Stretch with Amanda” at a local retirement home. Many of the participants couldn’t stand for long periods, so we regularly stretched using airplane mode. #essentrics  #stretchwithamanda  #moveyourbody  #fitness  #ottawafitness  #613  #themovemoreinstitute  #muscles  #strength  #getmoving  #613  #yow  #healthylifestyle  #personaltrainer  #active  #lifestyle  #exercise  #childrensexercise  #seniorsexercise  #stretching  #dynamicstretching 
I think I’ve watched too many crime shows….Whilst cycling to a private session yesterday morning, I passed through this picturesque space. Most people would be admiring the scenery, embracing the solitude of the ride. Not my overworked brain! Sure, I was enjoying the serene moment; at the same time, another part of my brain was attempting a thought coup: “What if someone jumps out of the woods? Would anyone hear me scream?” Sheeshh. In actual fact, it’s the fowl that pose the greatest threat to cyclists and pedestrians on this river path. Apparently, they haven’t read the “Share the path” signs.

#essentrics #stretchwithamanda #personaltrainer #personaltraining #inhomepersonaltraining #fitness #seniorsfitness #ottawafitness #ottawabusiness #ottawa #ottcity #ottlife #613 #support613 #local613
#entrepreneur #workout #healthylifestyle #moveyourbody #privatefitness
#dynamicstretching #mobility #flexibility #rangeofmotion #ottawaaf #myottawa
I think I’ve watched too many crime shows….Whilst cycling to a private session yesterday morning, I passed through this picturesque space. Most people would be admiring the scenery, embracing the solitude of the ride. Not my overworked brain! Sure, I was enjoying the serene moment; at the same time, another part of my brain was attempting a thought coup: “What if someone jumps out of the woods? Would anyone hear me scream?” Sheeshh. In actual fact, it’s the fowl that pose the greatest threat to cyclists and pedestrians on this river path. Apparently, they haven’t read the “Share the path” signs. #essentrics  #stretchwithamanda  #personaltrainer  #personaltraining  #inhomepersonaltraining  #fitness  #seniorsfitness  #ottawafitness  #ottawabusiness  #ottawa  #ottcity  #ottlife  #613  #support613  #local613  #entrepreneur  #workout  #healthylifestyle  #moveyourbody  #privatefitness  #dynamicstretching  #mobility  #flexibility  #rangeofmotion  #ottawaaf  #myottawa 
Embrace your body's natural ability to move 🙆🏽❤️👣🏃🏽‍♀️
Embrace your body's natural ability to move 🙆🏽❤️👣🏃🏽‍♀️
I had fun tonight, with some 'active networking'. A great walk around Dow's Lake with my friend Sue, owner of @fitmomottawa 😀

#ottawafitnessprofessionals #ottawafit #fitmom #fitmomottawa #essentrics #stretchwithamanda #ottawa #613fitness #networking #moveyourbody
The fall classes are already filling up. Only a few spots left in each session. If you would like to reserve a space, a $20 deposit is required to guarantee your spot.
These classes are capped - 11 participants at UofO and 12 participants at GF. No need to feel like sardines during your workout! 
Contact me for more details: EssentricswithAmanda@gmail.com.
The fall classes are already filling up. Only a few spots left in each session. If you would like to reserve a space, a $20 deposit is required to guarantee your spot. These classes are capped - 11 participants at UofO and 12 participants at GF. No need to feel like sardines during your workout! Contact me for more details: EssentricswithAmanda@gmail.com.
Another retro Classical Stretch workout. Who wouldn't want to do side leg lifts on a divan?!
Another retro Classical Stretch workout. Who wouldn't want to do side leg lifts on a divan?!
Do you spend a lot of time sitting at your desk and in meetings? You can still get in some feel-good stretches under that meeting table. Not to mention when you're back in your office and you can kick off your shoes. These quick and simple movements will give you a burst of energy during your long work day.

https://youtu.be/1CwKjaAQKhk
Do you spend a lot of time sitting at your desk and in meetings? You can still get in some feel-good stretches under that meeting table. Not to mention when you're back in your office and you can kick off your shoes. These quick and simple movements will give you a burst of energy during your long work day. https://youtu.be/1CwKjaAQKhk
Amazing day of private Essentrics training! One on one with the clients, so we can focus on correcting and tweaking alignment. Making movement better by engaging each and every muscle to do what it was designed to do.
Amazing day of private Essentrics training! One on one with the clients, so we can focus on correcting and tweaking alignment. Making movement better by engaging each and every muscle to do what it was designed to do.
Do you spend most of your waking hours in a spot similar to this? Many of my clients are office workers who lament that meetings require them to spend long periods of time sitting and inactive. And their bodies pay the price for it. 
I always teach them how to keep moving while sitting. Intrigued? Videos and tips to follow…
Do you spend most of your waking hours in a spot similar to this? Many of my clients are office workers who lament that meetings require them to spend long periods of time sitting and inactive. And their bodies pay the price for it. I always teach them how to keep moving while sitting. Intrigued? Videos and tips to follow…
Sitting on my front step, enjoying the sights and sounds of summer. It's the last day of classes downtown before the summer break. But you can still connect with me live over the summer:
1. Privates - I have two spots left for private sessions. Let's work on your technique to enhance your practice of Essentrics. 
2. LiquidGym - there are 2 4-week sessions at LiquidGym, on Tuesdays at 1:00 pm and Thursdays at 10:30 am. No rush hour driving needed; and it's only a 13-minute drive from the University of Ottawa. 
Don't forget to stay active every day. Your body has a notion for motion - it was designed to move and be strong.
Sitting on my front step, enjoying the sights and sounds of summer. It's the last day of classes downtown before the summer break. But you can still connect with me live over the summer: 1. Privates - I have two spots left for private sessions. Let's work on your technique to enhance your practice of Essentrics. 2. LiquidGym - there are 2 4-week sessions at LiquidGym, on Tuesdays at 1:00 pm and Thursdays at 10:30 am. No rush hour driving needed; and it's only a 13-minute drive from the University of Ottawa. Don't forget to stay active every day. Your body has a notion for motion - it was designed to move and be strong.
How's your balance? What about your posture? Weak or tense calf muscles can affect your feet AND your back. Our calves are comprised of two muscles: the soleus and the gastrocnemius. That's why we need two stretches for the calves. Essentrics is always  full-body so we hit all the muscles. 
I have a few spots left for summer private sessions. Drop me a line if you'd like to book some one-on-one time with me. 
Here are some stills of my appearance on Daytime Ottawa to talk about calf stretches. Check out my website or YouTube channel for the video replay. Even though it's a few years old, the information is still relevant. 
Special thanks to my dad for joining me on the show!
How's your balance? What about your posture? Weak or tense calf muscles can affect your feet AND your back. Our calves are comprised of two muscles: the soleus and the gastrocnemius. That's why we need two stretches for the calves. Essentrics is always full-body so we hit all the muscles. I have a few spots left for summer private sessions. Drop me a line if you'd like to book some one-on-one time with me. Here are some stills of my appearance on Daytime Ottawa to talk about calf stretches. Check out my website or YouTube channel for the video replay. Even though it's a few years old, the information is still relevant. Special thanks to my dad for joining me on the show!
Work those feet!! Lose the shoes, love your feet - your entire body will have thank you. 
#stretchwithamanda
#essentrics
#moveyourbody
#privatefitness
#613
#ottawa
#dynamicstretching
#mobility
#flexibility
#rangeofmotion
#ottawaaf
#myottawa
Essentrics is for all ages - from 3 to 93! I have taught it to men, women, and children, and there’s something for everyone. Move your body, stretch your body, respect your body.
Essentrics is for all ages - from 3 to 93! I have taught it to men, women, and children, and there’s something for everyone. Move your body, stretch your body, respect your body.
S-t-r-e-t-c-h your body!
S-t-r-e-t-c-h your body!
Let's do some pliés!
Let's do some pliés!
For those regulars who missed today’s class, don’t forget to embrace your body’s notion for motion! Here’s a quick image to show you a wonderful finish to a great week of Essentrics classes. This is the favourite part (i.e, the end of class) for some participants - can you tell who?? Day 5 of @essentrics 30-day challenge includes a group class to release, rebalance and restore the full body.
For those regulars who missed today’s class, don’t forget to embrace your body’s notion for motion! Here’s a quick image to show you a wonderful finish to a great week of Essentrics classes. This is the favourite part (i.e, the end of class) for some participants - can you tell who?? Day 5 of @essentrics 30-day challenge includes a group class to release, rebalance and restore the full body.
There are only 6 spots in each of these classes, and they'll go fast!
There are only 6 spots in each of these classes, and they'll go fast!
Foot selfies are a thing, even if my teenage daughter thinks I'm a tool. I've gotten lots of people to "pose", including @julie_beun and @derick.fage 😀👠👞
Don't forget to lose the shoes and love your feet - your entire body will thank you!
Foot selfies are a thing, even if my teenage daughter thinks I'm a tool. I've gotten lots of people to "pose", including @julie_beun and @derick.fage 😀👠👞 Don't forget to lose the shoes and love your feet - your entire body will thank you!
Want to stretch and strengthen your entire body in a gentle yet effective workout? Grab a friend and head to LiquidGym in Bells Corners! A new block of classes begins next week: Tuesday, May 30th, 1:00 pm or Thursday, June 1st, 10:30 am. There are spots available in both classes, but they won’t last long! 
You can call 613.820.8228 to register for either or both - take your pick.
Want to stretch and strengthen your entire body in a gentle yet effective workout? Grab a friend and head to LiquidGym in Bells Corners! A new block of classes begins next week: Tuesday, May 30th, 1:00 pm or Thursday, June 1st, 10:30 am. There are spots available in both classes, but they won’t last long! You can call 613.820.8228 to register for either or both - take your pick.
What do you see in this photo? An egg cup and a lollipop? I see a ball-and-socket joint - aka, the hip joint! Want to learn more about this important joint and how Essentrics can help maintain its fluid motion? A video will follow soon…
What do you see in this photo? An egg cup and a lollipop? I see a ball-and-socket joint - aka, the hip joint! Want to learn more about this important joint and how Essentrics can help maintain its fluid motion? A video will follow soon…
Private sessions are a great way to improve your form and master the techniques we use in Essentrics. I have a few spots available for private sessions - in your home or office or outside! Want more information? Let’s talk!
Private sessions are a great way to improve your form and master the techniques we use in Essentrics. I have a few spots available for private sessions - in your home or office or outside! Want more information? Let’s talk!
Can't make it to class? There are other options -- contact me for details. 
#stretchwithamanda #essentrics
Did you know I also offer private sessions? Improve your technique, increase flexibility and gain strength - and make the group classes a more effective workout. Drop me a line for more info and to reserve your spot.
Did you know I also offer private sessions? Improve your technique, increase flexibility and gain strength - and make the group classes a more effective workout. Drop me a line for more info and to reserve your spot.
It’s true - the current session of Essentrics with Amanda classes is full! The June session of classes at LiquidGym can take a few more participants. Contact them directly if you’d like to register: info@liquidgym.ca or 613.820.8228.

#essentrics #stretchwithamanda #moveyourbody #dynamicstretching
It’s true - the current session of Essentrics with Amanda classes is full! The June session of classes at LiquidGym can take a few more participants. Contact them directly if you’d like to register: info@liquidgym.ca or 613.820.8228. #essentrics  #stretchwithamanda  #moveyourbody  #dynamicstretching 
You're only as strong as your weakest muscle. And what happens when the other muscles in that chain wear out from compensating for the weak one?  The system breaks down, that's what. Rebalance your body with Essentrics. Your entire body will thank you for it.
You're only as strong as your weakest muscle. And what happens when the other muscles in that chain wear out from compensating for the weak one? The system breaks down, that's what. Rebalance your body with Essentrics. Your entire body will thank you for it.
Short break before the next Essentrics with Amanda session. New classes begin the week of May 8th. Don’t forget to visit the website to reserve and pay for your spot! New workouts, new playlists, same great feeling from a full-body dynamic stretch.
Short break before the next Essentrics with Amanda session. New classes begin the week of May 8th. Don’t forget to visit the website to reserve and pay for your spot! New workouts, new playlists, same great feeling from a full-body dynamic stretch.
Want a private Essentrics class? I have some spots open!
Want a private Essentrics class? I have some spots open!
Do you enjoy group fitness but don’t want to be lost in a crowd? Why not join an Essentrics with Amanda class. Offered in 3 locations, classes never exceed 12 participants:
Glebe Fitness - 12 max
University of Ottawa - 11 max
LiquidGym - 6 max
Only a few spots left in each class, so hurry on over to the website for more details. We have lots of fun while we stretch and strengthen our bodies, and everyone always knows your name!
#smallgroupfitness #essentrics #stretchwithamanda #ottawafitness #613 #dontgetlostinthecrowd #joinus
Do you enjoy group fitness but don’t want to be lost in a crowd? Why not join an Essentrics with Amanda class. Offered in 3 locations, classes never exceed 12 participants: Glebe Fitness - 12 max University of Ottawa - 11 max LiquidGym - 6 max Only a few spots left in each class, so hurry on over to the website for more details. We have lots of fun while we stretch and strengthen our bodies, and everyone always knows your name! #smallgroupfitness  #essentrics  #stretchwithamanda  #ottawafitness  #613  #dontgetlostinthecrowd  #joinus 
I know it doesn’t look or feel like spring, but it is! So why not join an Essentrics with Amanda class to help stretch away those winter blahs. You’ll be reenergized and ready to take on the world!
Spring session begins tomorrow at the University of Ottawa Minto Centre and Glebe Fitness. All registration and payment happens online - visit the website for more details (link in bio). And, if you’re still hibernating this week, not to worry - a new block of classes begins at LiquidGym the following week. 
#Essentrics #StretchwithAmanda #springworkout #myottawa #moveyourbody #dynamicstretching #613
I know it doesn’t look or feel like spring, but it is! So why not join an Essentrics with Amanda class to help stretch away those winter blahs. You’ll be reenergized and ready to take on the world! Spring session begins tomorrow at the University of Ottawa Minto Centre and Glebe Fitness. All registration and payment happens online - visit the website for more details (link in bio). And, if you’re still hibernating this week, not to worry - a new block of classes begins at LiquidGym the following week. #Essentrics  #StretchwithAmanda  #springworkout  #myottawa  #moveyourbody  #dynamicstretching  #613 
We had a great time at our first-ever Live Music Essentrics fundraiser for Voice Found.  Where were you? We missed you - not to worry, though, as there will be more!
#essentrics #stretchwithamanda #liveevent #music #danielleallard #voicefound #ottawa #613 #myottawa 
@voicefound @cynthiabland2 @daniellejallard
There’ll be no need for this speaker at tonight’s Essentrics classes! That’s because we’ll have live music accompaniment, courtesy of the amazingly talented Danielle Allard. 
Cash or cheque at the door to support Voice Found will get you a spot for this incredible event.
#danielleallard #voicefound #essentrics #stretchwithamanda #livemusic #fundraiser 
#613fitness #moveyourbody
@daniellejallard @voicefound
It was such an honour to share the stage yesterday with @cynthiabland2 and @daniellejallard! Mark your calendars for our live event: Thursday March 23rd - join the 7:30 pm or 8:30 pm live music workout and help is raise money for @voicefound 🙆🏽🎼🎤❤️
#myottawa #livemusic #essentrics #stretchwithamanda #fundraiser #613 #ottawafitness #voicefound
We have many, many muscles in our back that all influence our posture. Here’s a quick explanation of the layers of muscles.  It’s also part of this month’s blog post, “Osteoporosis: The Silent Thief”. Learn how Essentrics can help strengthen your bones and prevent osteoporotic fractures. [link in bio]
#essentrics #stretchwithamanda #bonestrengtheningworkout #osteoporosis #blog #preventfractures
Well, we're one month away from our amazing event! So, we'll be hopping over to Daytime Ottawa next Friday to chat about our event. Tune in live at 1:00 pm on Friday, March 3rd. Danielle Allard and I will be joined by Cynthia Bland of Voice Found to share more details of our Live Music Essentrics Fundraiser. BTW, it's now called the "Chameleon-Essentrics Fundraiser for VoiceFound"! #daytimeottawa #essentrics #stretchwithamanda #danielleallard #voicefound #myottawa #613 #fundraiser #livemusic #fitness
Well, we're one month away from our amazing event! So, we'll be hopping over to Daytime Ottawa next Friday to chat about our event. Tune in live at 1:00 pm on Friday, March 3rd. Danielle Allard and I will be joined by Cynthia Bland of Voice Found to share more details of our Live Music Essentrics Fundraiser. BTW, it's now called the "Chameleon-Essentrics Fundraiser for VoiceFound"! #daytimeottawa  #essentrics  #stretchwithamanda  #danielleallard  #voicefound  #myottawa  #613  #fundraiser  #livemusic  #fitness 
If you love ❤️ your body, then move your body! 
#essentrics #stretchwithamanda #loveyourbody
Regular schedule of Essentrics with Amanda classes tomorrow (Feb 13th), but please note the schedule for Family Day weekend. I'll be tending to my flock!

#Essentrics #stretchwithamanda #familyday #schedulechange #613 #ottawafitness
Every event needs a poster - here's ours! We hope you'll join us for a fun evening of music and exercise for a great cause. 🙆🏽🎼🎤❤ @daniellejallard @voicefound #voicefound #essentrics #stretchwithamanda #ottawafitness #fundraiser #myottawa  #613 #fitnessforacause #music #musicforacause
Sunday mornings are for pjs, coffee, and paperwork in front of the fireplace. Working on a new playlist. 
#essentrics #stretchwithamanda #sundaymorning #workoutprep
That's right, folks! We have a date AND a location for our Live Music Essentrics class with the amazingly talented @daniellejallard! More details coming soon...
#essentrics #chameleon #livemusic #myottawa #ottawafitness #DanielleAllard #stretchwithamanda
The Monday class at Glebe Fitness has a new start time: 6:00 pm, instead of 6:30 pm. Come get your stretch on with us next week! There are only a few spots left. Registration and payment via the website; link in bio.
#Essentrics #stretchwithamanda #dynamicworkout #moveyourbody #ottawafitness #yow #613fit
Winter break is almost over - 3 Essentrics classes to teach next Monday. Which means it's time for Wonder Woman to visit the local salon for a pedicure! 👋🏼
#essentrics #stretchwithamanda #barefoottraining #losetheshoesloveyourfeet #ottawa #fitness #613
SCHEDULE CHANGE: The Sunday afternoon class at Glebe Fitness is moving! Join us for an Essentrics Stretch Workout Mondays at 6:30pm. The Winter 2017 session begins January 9th. Registration and payment details on the website.
#essentrics #stretchwithamanda #dynamicworkout #ottawafitness #613
Last Essentrics class of 2016 at Glebe Fitness this afternoon! We'll resume classes in 3 weeks, on January 8th. Registration and payment details are listed on the website. 
#essentrics #stretchwithamanda #moveyourbody #fitness #ottawa #613 #dynamicstretching
I hate selfies and I'm sick, so it's only a partial face view. Almost time for class in this great space at Glebe Fitness #essentrics #stretchwithamanda #fullbodyworkout #650muscles #dynamicstretching
Cervical vertebrae - that's your neck in lay terms. Humans have 7 cervical vertebrae, the same number as giraffes. What humans don't have is the same amount of flexibility and mobility in their necks. That's because giraffes' cervical bones are connected by ball-and-socket joints, the same kind we find in our hips and shoulders. What's that, you say? You don't have much flexibility/mobility in your hips and shoulders?! Well, you should. That's why we do so many large, rotational movements in Essentrics. We're working on keeping all of our joints fluid so that they can move in every direction possible. 
#Essentrics #stretchwithamanda #mobility #flexibility #ballandsocketjoint #moveyourbody
Cervical vertebrae - that's your neck in lay terms. Humans have 7 cervical vertebrae, the same number as giraffes. What humans don't have is the same amount of flexibility and mobility in their necks. That's because giraffes' cervical bones are connected by ball-and-socket joints, the same kind we find in our hips and shoulders. What's that, you say? You don't have much flexibility/mobility in your hips and shoulders?! Well, you should. That's why we do so many large, rotational movements in Essentrics. We're working on keeping all of our joints fluid so that they can move in every direction possible. #Essentrics  #stretchwithamanda  #mobility  #flexibility  #ballandsocketjoint  #moveyourbody 
I love my job! Stretching with the young at heart residents of Crystal View Lodge this afternoon 🙆🏽💪🏽❤️
#exerciseforlife #essentrics #stretchwithamanda #youngatheart #ottawa #613 #fitness
New session begins today, which means it's time for new workouts. I've got my binder ready to go - no, it's not full of women, just Essentrics workouts 🙆😉👍🏻
#stretchwithamanda #essentrics
New session begins today, which means it's time for new workouts. I've got my binder ready to go - no, it's not full of women, just Essentrics workouts 🙆😉👍🏻 #stretchwithamanda  #essentrics 
Late fall session begins this Friday! You can sign up for the entire 6-week block or pay for single class drop ins. Registration and payment happens on the website. 💪🏽🙆🏽‍♂️😀
#essentrics #stretchwithamanda #ottawafitness #exerciseforlife #moveyourbody
Time for another corporate lunch class. The Wonder Woman socks come off! 💪🏽❤️🙆🏽#stretchwithamanda #essentrics #activelunchhour #moveyourbody #stretch #strengthen
Awesome water wall I get to stroll past every Monday & Friday before some lunch-hour Essentrics 🎼💧🙆😄
#Essentrics #stretchwithamanda #corporateworkout #lunchhourfitness
Today and tomorrow are the final classes of the Early Fall Session. You can still register for the Essentrics Workshops - Fri, Oct 28 (9:30-10:30am) or Sun, Oct 30 (4:00-5:00pm). Then we’ll be taking a half-week break before the next session. 
The Late Fall Session is also 6 weeks long and begins Fri, Nov 4th to Mon, Nov 7th. This session, as well as the workshops, are all online - payment and registration happens via the website. Not sure what to do? Drop me a line and I can walk you through the process (EssentricswithAmanda@gmail.com).
Hope to see you soon to rebalance your body! 🙆👏🏼😄
#essentrics #stretchwithamanda #fullbodyrebalancing #moveyourbody #fitness4life #ottawafitness #613
Today and tomorrow are the final classes of the Early Fall Session. You can still register for the Essentrics Workshops - Fri, Oct 28 (9:30-10:30am) or Sun, Oct 30 (4:00-5:00pm). Then we’ll be taking a half-week break before the next session. The Late Fall Session is also 6 weeks long and begins Fri, Nov 4th to Mon, Nov 7th. This session, as well as the workshops, are all online - payment and registration happens via the website. Not sure what to do? Drop me a line and I can walk you through the process (EssentricswithAmanda@gmail.com). Hope to see you soon to rebalance your body! 🙆👏🏼😄 #essentrics  #stretchwithamanda  #fullbodyrebalancing  #moveyourbody  #fitness4life  #ottawafitness  #613 
What’s all this for, you ask?! One week to go until the Essentrics Workshops - register for either the Friday or Sunday session to find out more. I’ll help you get more out of Essentrics, whether you’re attending classes or working out on your own to DVDs/Essentrics TV. 
Link in profile
#Essentrics #stretchwithamanda #workshop #improveyourworkout #fullbodyrebalancing #613 #ottawafitness
There are a few spots left in the Barre class at LiquidGym. Join us for a full-body rebalancing workout that will leave you feeling stronger and more energetic. 
#liquidgym #essentrics #stretchwithamanda #fullbodyworkout #dynamicstretching #613 #insideOTT #fitness
We also have great land-based classes as well. There are a few spots left in the Barre class at LiquidGym. Essentrics is a unique full-body rebalancing workout that will leave you feeling stronger and more energetic. 
#liquidgym #essentrics #stretchwithamanda #fullbodyworkout #dynamicstretching
Essentrics everywhere! Essentrics with Amanda regular Michael is currently touring Germany. During a 5-hour train delay, he set off to a local park to practise his Essentrics beach ball sequence. He even invited other park-goers to join in! #essentrics #stretchwithamanda #essentricseverywhere #germany #fullbodyworkout #moveyourbody
A quiet Sunday morning, letzte Tropfen Kaffee*, and loads of sunshine. Hope you’re enjoying your weekend too! 
It’s a full house at this afternoon’s Essentrics Stretch class; what a great way to begin my workweek!
And yesterday, I received an email from one of my regular students. She ended the note with the following: “ I’m loving the classes and always feel better afterward!”
#stretchwithamanda #essentrics #dynamicstretching #happyweekend #coffee
🙆👍🏻☀️☕️ *last drop of coffee - in German. My husband’s from Berlin, so we have some German expressions we sometimes use to pepper the conversation
A quiet Sunday morning, letzte Tropfen Kaffee*, and loads of sunshine. Hope you’re enjoying your weekend too! It’s a full house at this afternoon’s Essentrics Stretch class; what a great way to begin my workweek! And yesterday, I received an email from one of my regular students. She ended the note with the following: “ I’m loving the classes and always feel better afterward!” #stretchwithamanda  #essentrics  #dynamicstretching  #happyweekend  #coffee  🙆👍🏻☀️☕️ *last drop of coffee - in German. My husband’s from Berlin, so we have some German expressions we sometimes use to pepper the conversation
Hope you have a great day, whatever it entails. Me, I'm off to @liquidgymottawa - first up, 2 @essentrics classes. Then, some pool orientations with new clients and teaching AquaSpin class. 
@colin_eccles - hope these make you smile! 😄
#stretchwithamanda #essentrics #liquidgym #waterworkout #dynamicstretching #aquaspin #lovelife❤️
This was my view as I biked to teach Essentrics this morning! 
#essentrics #stretchwithamanda

#Repost @liquidgymottawa with @repostapp
・・・
Still water makes for beautiful reflections!
#Mondaymorning #haveagreatweek #rideaucanal #ottawaisbeautiful
Still lots of time to enjoy the long weekend! Slow down and breath, and you'll see what I mean. When it comes to Essentrics, slow is the new strong. We'll be slowing down the workouts, getting into all that connective tissue. And trust me, you'll feel stronger than ever. 
Want to give it a whirl? There are 2 spots available on Mondays/Fridays at UOttawa's Minto Centre. Come Release, Rebalance, and Restore once or twice a week at 9:30 am. The session begins Sept 12th and runs 6 weeks. But hurry! These spots won't last long...
More details on the website, check out the classes link. 
#essentrics #stretchwithamanda #fullbodyworkout #rebalanceyourbody #dynamicstretching #613 #ottawafitness #exerciseforlife
Still lots of time to enjoy the long weekend! Slow down and breath, and you'll see what I mean. When it comes to Essentrics, slow is the new strong. We'll be slowing down the workouts, getting into all that connective tissue. And trust me, you'll feel stronger than ever. Want to give it a whirl? There are 2 spots available on Mondays/Fridays at UOttawa's Minto Centre. Come Release, Rebalance, and Restore once or twice a week at 9:30 am. The session begins Sept 12th and runs 6 weeks. But hurry! These spots won't last long... More details on the website, check out the classes link. #essentrics  #stretchwithamanda  #fullbodyworkout  #rebalanceyourbody  #dynamicstretching  #613  #ottawafitness  #exerciseforlife 
Over the next week, we'll be featuring our land-based classes. Today, let's hear about Essentrics and why it's a barefoot workout. 
Video is reposted in our FB page, LiquidGymCanada. 
#LiquidGym 
#Repost @amanda_stretch with @repostapp
・・・
One of these things is not like the others...
Wondering why we do Essentrics barefoot? Hop on over to my Facebook page to check out the live video explanation. 
#essentrics #stretchwithamanda #barefootworkout #fullbodyrebalancing #losetheshoes #fitness
Facebook.com/EssentricswithAmandaOttawa
Over the next week, we'll be featuring our land-based classes. Today, let's hear about Essentrics and why it's a barefoot workout. Video is reposted in our FB page, LiquidGymCanada. #LiquidGym  #Repost  @amanda_stretch with @repostapp ・・・ One of these things is not like the others... Wondering why we do Essentrics barefoot? Hop on over to my Facebook page to check out the live video explanation. #essentrics  #stretchwithamanda  #barefootworkout  #fullbodyrebalancing  #losetheshoes  #fitness  Facebook.com/EssentricswithAmandaOttawa