an online Instagram web viewer
  • amanda_stretch
    Amanda Sterczyk
    @amanda_stretch

Images by amanda_stretch

Contest time! You still have time to enter the Fall Contest and win a 1-hour customized training session with me. If you win, we can work on flexibility with an Essentrics session, personal training to target strength, cardio, or flexibility, or movement coaching to help you be less sedentary. I am a mobile and online coach and trainer, so I will come to you - in central Ottawa or via Skype.
Visit my website and click on the “Fall Contest” tab, then follow the instructions to enter your name. The contest closes at midnight on Monday, October 9th. Draw takes place live on Facebook on Tuesday, October 10th.
Contest time! You still have time to enter the Fall Contest and win a 1-hour customized training session with me. If you win, we can work on flexibility with an Essentrics session, personal training to target strength, cardio, or flexibility, or movement coaching to help you be less sedentary. I am a mobile and online coach and trainer, so I will come to you - in central Ottawa or via Skype. Visit my website and click on the “Fall Contest” tab, then follow the instructions to enter your name. The contest closes at midnight on Monday, October 9th. Draw takes place live on Facebook on Tuesday, October 10th.
Yup. Late September and even the squirrels know it’s unseasonably hot for Ottawa. Don’t forget to stay hydrated and seek shade frequently. Yes, I do realize that shade is tough to find with the leaves falling off the trees...
☀️ 💦 ☀️ #holycowitshot #staycool #ottawaaf #crazyweather #humidity #ottawa
Yup. Late September and even the squirrels know it’s unseasonably hot for Ottawa. Don’t forget to stay hydrated and seek shade frequently. Yes, I do realize that shade is tough to find with the leaves falling off the trees... ☀️ 💦 ☀️ #holycowitshot  #staycool  #ottawaaf  #crazyweather  #humidity  #ottawa 
Contest time! You still have time to enter the Fall Contest and win a 1-hour customized training session with me. If you win, we can work on flexibility with an Essentrics session, personal training to target strength, cardio, or flexibility, or movement coaching to help you be less sedentary. I am a mobile and online coach and train, so I will come to you - in central Ottawa or via Skype.
Visit my website and click on the “Fall Contest” tab, then follow the instructions to enter your name. The contest closes at midnight on Monday, October 9th. Draw takes place live on Facebook on Tuesday, October 10th.
Contest time! You still have time to enter the Fall Contest and win a 1-hour customized training session with me. If you win, we can work on flexibility with an Essentrics session, personal training to target strength, cardio, or flexibility, or movement coaching to help you be less sedentary. I am a mobile and online coach and train, so I will come to you - in central Ottawa or via Skype. Visit my website and click on the “Fall Contest” tab, then follow the instructions to enter your name. The contest closes at midnight on Monday, October 9th. Draw takes place live on Facebook on Tuesday, October 10th.
You could probably fry an egg here today. What a scorcher! Stay cool, hydrate often. I’m walking - slowly! - to our local Starbucks for an iced tea. Holy sun, Batman!
You could probably fry an egg here today. What a scorcher! Stay cool, hydrate often. I’m walking - slowly! - to our local Starbucks for an iced tea. Holy sun, Batman!
Why do we do what we do? Can you identify the cues and rewards that turn your everyday behaviours into habits? Do you know how to change a habit? That’s where I can help! Movement coaching is all about helping you identify what and how to change your sedentary ways. You’ll feel better if you move more. Let’s get you craving that feeling of wellbeing!
#movement #movemore #trainer #coach #movementmatters #trainyourbrain #inhomepersonaltraining #613fitness #healthylifestyle #healthy
Why do we do what we do? Can you identify the cues and rewards that turn your everyday behaviours into habits? Do you know how to change a habit? That’s where I can help! Movement coaching is all about helping you identify what and how to change your sedentary ways. You’ll feel better if you move more. Let’s get you craving that feeling of wellbeing! #movement  #movemore  #trainer  #coach  #movementmatters  #trainyourbrain  #inhomepersonaltraining  #613fitness  #healthylifestyle  #healthy 
It’s Fun Fact Friday! Are you in? Here’s a fun fact that not too many people know about me:
In our life BC (Before Children), my husband and I did an 11,000 km round trip to see @thetragicallyhip perform at Tipitina’s in New Orleans (look it up, it’s a  famous music club, especially if you know who Professor Longhair is). Well, it wasn’t actually a round trip - we had driven from Vancouver to Ottawa on vacation. Whilst in Ottawa, we heard about The Hip’s concert in the Crescent City and decided to go for it. That’s right, life before children: young, no dependants, disposable income. 
So, our road trip was more of a large triangle -> Vancouver - Ottawa - New Orleans - Vancouver. In just over 2 weeks - 17 days, to be exact.
The concert was incredible, of course, and we met so many expat Canadians there. A few had driven from Texas to see the show. And I got to see almost all of Canada plus lots of American states. All this before cell phones, online hotel booking or Google maps. We just hopped in the car and drove!
Would you like to share a fun fact this lovely Friday?

#tragicallyhip #tipitinas #neworleans #roadtrip #adventure #friday #funfact
It’s Fun Fact Friday! Are you in? Here’s a fun fact that not too many people know about me: In our life BC (Before Children), my husband and I did an 11,000 km round trip to see @thetragicallyhip perform at Tipitina’s in New Orleans (look it up, it’s a famous music club, especially if you know who Professor Longhair is). Well, it wasn’t actually a round trip - we had driven from Vancouver to Ottawa on vacation. Whilst in Ottawa, we heard about The Hip’s concert in the Crescent City and decided to go for it. That’s right, life before children: young, no dependants, disposable income. So, our road trip was more of a large triangle -> Vancouver - Ottawa - New Orleans - Vancouver. In just over 2 weeks - 17 days, to be exact. The concert was incredible, of course, and we met so many expat Canadians there. A few had driven from Texas to see the show. And I got to see almost all of Canada plus lots of American states. All this before cell phones, online hotel booking or Google maps. We just hopped in the car and drove! Would you like to share a fun fact this lovely Friday? #tragicallyhip  #tipitinas  #neworleans  #roadtrip  #adventure  #friday  #funfact 
I have the best massage therapist! If you’re central, check her out. She’s booking appointments at @glebehealthhouse on Second Ave. Her name is Lindsey Carter. 
#glebe #glebehealthhouse #therapeuticmassage #massage #relaxation #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
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 
After back to back meetings - i.e., sitting for two hours! - I needed a walk to stretch and clear my head. Pop in my earbuds to listen to @daniellejallard as I strolled. Then my stomach reminded me that I hadn't yet eaten lunch! So, I popped in to @wholefoods at @lansdownelive for @hummkombucha and fresh sushi. I'm now ready to tackle my afternoon to-do list. 🚶🏻🎶☀️ 🍣 🍹 👍🏻
After back to back meetings - i.e., sitting for two hours! - I needed a walk to stretch and clear my head. Pop in my earbuds to listen to @daniellejallard as I strolled. Then my stomach reminded me that I hadn't yet eaten lunch! So, I popped in to @wholefoods at @lansdownelive for @hummkombucha and fresh sushi. I'm now ready to tackle my afternoon to-do list. 🚶🏻🎶☀️ 🍣 🍹 👍🏻
Get outside and reach for the sky! High humidity and colourful, crunchy leaves on the ground might mess with your brain's assessment of the season, but just go with it. Our bodies need movement all day, every day - regardless of the weather. So move your body 🚶🏻🙆🏽☀️
#move #movemore #movementmatters  #activelife #healthy #muscles #myyow
Get outside and reach for the sky! High humidity and colourful, crunchy leaves on the ground might mess with your brain's assessment of the season, but just go with it. Our bodies need movement all day, every day - regardless of the weather. So move your body 🚶🏻🙆🏽☀️ #move  #movemore  #movementmatters  #activelife  #healthy  #muscles  #myyow 
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
Sunday morning: ➡️ do a workout. Check. ➡️ film a Facebook Live about home workouts. Check. ➡️ record my first-ever Insta live. Check. ➡️ film a coffee break stretch (check back during the week, it'll be posted). Check. ➡️ bake a fruit crisp (cherry, peach, pear). Check. ➡️ make 4- bean salad. Check. ➡️ knit another twiddlemuff (aka, fidget spinner for dementia patients). Check. 
Day of rest, my ass!
Sunday morning: ➡️ do a workout. Check. ➡️ film a Facebook Live about home workouts. Check. ➡️ record my first-ever Insta live. Check. ➡️ film a coffee break stretch (check back during the week, it'll be posted). Check. ➡️ bake a fruit crisp (cherry, peach, pear). Check. ➡️ make 4- bean salad. Check. ➡️ knit another twiddlemuff (aka, fidget spinner for dementia patients). Check. Day of rest, my ass!
“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 
Is it just me or does that look like a bony hand emerging from the water?! 💦 🤚 
#art #nature #artinnature #ottawa #houseofpaint #myyow
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