IT'S YOUR TIME TO THRIVE

Welcome to Thrive Fitness Studio, a private, fully equipped training facility dedicated to helping you achieve your fitness goals.

We cater to individuals of all ages and fitness levels, providing personalized support for post-injury exercises, improved posture, movement mobility, and more.

Our mission to empower clients to feel best and truly thrive by prioritizing their health and well-being. Join us on this journey to a stronger, healthier you!

Book Your Free Consultation!

Stronger. Freer. More Resilient.

Most people don’t need to train harder they need to train smarter for how their body feels right now.

#SpruceGrove
#SpruceGroveFitness
#SpruceGroveGym
#SpruceGroveWellness
#YEGFitness
#ParklandCounty
#AlbertaFitness
#ThriveSpruceGrove
#ThriveFitnessStudio
#ThriveInSpruceGrove
#MoveBetterFeelStronger
#PersonalTraining
#SmallGroupTraining
#StrengthAndWellness
#PainFreeMovement
#HealthAndVitality
#TrainWithPurpose
#FitnessMotivation
#StrongBodyStrongMind
#EmpoweredThroughFitness
#JustThrive
#TheRealFlexIsThriving
#ThriveAndVibe
#YouBalanceCoaching
#SheWhoThrives

At Thrive Fitness Studio, I focus on Resilient Strength & Mobility helping people rebuild their body from the ground up.
It’s not about chasing numbers or exhaustion… it’s about creating a body that moves well, feels strong, and keeps up with your life.

✅ Restore mobility and balance
✅ Build real, functional strength
✅ Move confidently without pain or hesitation

If you’ve been feeling stiff, sore, or “not yourself” lately this is your sign to start training in a way that actually supports your body.

📍 Thrive Fitness Studio, Spruce Grove
👤 Coach Justin Gratzfeld
💬 Message me “THRIVE” to get started with your free movement consultation.

Because your comeback doesn’t start with harder workouts it starts with the right ones.

💪 Injury Rehab & Strength Coach – Meet Justin Gratzfeld

Hey, I’m Justin Gratzfeld, a former professional wakeboarder who learned firsthand what it takes to rebuild strength, overcome injury, and perform at the highest level. 🌊🏋️‍♂️

After a brain infection left me paralyzed for 11 months, I had to retrain my body from the ground up. That journey gave me more than strength — it gave me purpose. 🙏

Now, I help others do the same — move without pain, rebuild confidence, and feel new again.

With 14+ years of coaching, I blend proven strength systems, mobility restoration, and anti-inflammatory nutrition to help everyday people and athletes reach their potential safely and sustainably. ⚡

Whether you’re recovering from injury, fighting chronic pain, or chasing performance goals, my coaching is about one thing:

👉 Helping you feel capable again.

If you’re ready to move better, feel stronger, and truly thrive, I’d love to help you get there.

https://www.facebook.com/share/1A6PWJ7uPB/?mibextid=wwXIfr

#ThriveFitnessStudio #YouBalanceCoaching #ThriveWithUs #SpruceGroveFitness #InjuryRecovery #MobilityCoach #StrengthCoach #PainFreeMovement #RehabToPerformance #StrongerEveryDay #ThriveTeam #MoveBetterFeelBetter #HealthTransformation #sprucegrove #stonyplain #parklandcounty

🌿 Join the Thrive Fitness Team

Are you a Personal Trainer, Group Fitness Instructor, or Health Practitioner looking for a clean, quiet, and supportive environment to grow your business?

At Thrive Fitness Studio, we’re passionate about helping people move, feel, and live better — and we’re expanding our team!

We offer:
✅ A professional, fully equipped private studio
✅ Flexible scheduling for your clients and sessions
✅ A positive, community-focused atmosphere
✅ Opportunities to collaborate with other like-minded coaches

Whether you’re looking to train clients 1-on-1, lead small group sessions, or host wellness-based classes or workshops, Thrive provides the perfect space to create and grow.

If you’re passionate about health, connection, and helping others thrive, we’d love to hear from you!

📩 Message us here or email thrivefitnessstudiosg@gmail.com for details.
📍Located in Spruce Grove

#ThriveFitnessStudio #SpruceGroveFitness #JoinOurTeam #PersonalTrainer #GroupFitness #HealthPractitioner #WellnessCommunity #ThriveTogether #PrivateGym #SmallGroupTraining #sprucegrovehealth #sprucegrovemoms #stonyplainmoms #stonyplainfittness #stonyplainalberta #wellness #stonyplainwellness #sprucegrovewellness #sprucegrovesmallbusiness

🍂 Happy Thanksgiving from Thrive! 🍂
Today, we’re giving thanks for strong bodies, resilient minds, and a community that chooses to show up — for themselves and for each other. 💪

Enjoy the food, the laughter, and the memories — guilt-free.
Remember, thriving isn’t about perfection — it’s about balance, consistency, and gratitude. Move your body, nourish your soul, and tomorrow, get right back to it.

From all of us at Thrive, we’re grateful for YOU. ❤️

#HappyThanksgiving #ThriveFitnessStudio #YouBalanceCoaching #ThriveAndVibe #GratitudeAndGrowth #FitnessCommunity #ProgressNotPerfection #StrongBodyStrongMind #BalanceNotPerfection #ThriveEveryday #MindsetMatters #WellnessJourney

💪 3 Most Important Things About Strength Training

1️⃣ Muscle is Metabolic Gold
Building muscle helps you burn more calories all day long — even at rest. It’s one of the best ways to boost your metabolism naturally.

2️⃣ Strength Builds Function
It’s not just about aesthetics. Strength training improves balance, posture, and mobility — helping you move better and live stronger.

3️⃣ It’s the Ultimate Confidence Builder
There’s nothing like watching yourself lift heavier and feel capable in your own body. Strength changes so much more than your appearance.

Ready to get stronger with us? 💥
👉 1-on-1 coaching for customized workouts and accountability
👉 Small Group Strength Class starts October 20 — perfect for learning form, building strength, and staying consistent
👉 Have your own gym space but need guidance on what workouts best suit you and your goals? Our trainers coach many clients only online!

DM us to reserve your spot and start feeling strong, confident, and unstoppable. 🔥

SpruceGroveFitness
#SpruceGroveGym
#SpruceGroveWellness
#YEGFitness
#ParklandCountyFitness
#SpruceGroveStrong
#ThriveSpruceGrove
#SpruceGroveActiveLiving
#BusyProfessionalHealth
#StrongOver40
#StrengthForLife
#FitOver40Women
#FitOver40Men
#MidlifeStrength
#FunctionalFitnessForLife
#HealthIsWealth
#BalancedLiving
#ThriveBeyondWork

Are you ready to stay strong and confident as you age?

Our Small Group Training class is perfect for women looking to improve their balance, mobility, and functional strength.

Join us to move through safe and effective exercises tailored to support your everyday activities. All fitness levels welcome!

Starts October 20 for 6 weeks! Every Monday and Wednesday at 10am.

Visit https://wix.to/JTgbGaB to learn more!

#WomensFitness #StrengthTraining #sprucegrovefitness #foreverfit #activeaging #HealthyLifestyle

🎶💪 Nothing gets you through that last rep like the perfect gym song. We asked some of our Thrive trainers what’s on repeat in their playlists — and the answers might surprise you! From hype beats to throwback anthems, these tracks are guaranteed to fuel your next workout.

What’s YOUR go-to gym song? Drop it in the comments ⬇️

#ThriveFitness #ThriveStrong #WorkoutMotivation #GymVibes #TrainingPlaylist #MusicThatMovesYou #FitnessLife #Fitspo #StrongerTogether #SpruceGroveFitness #SpruceGrove #YEGFitness #FortMcMurrayFitness #AlbertaFitness #PersonalTraining #GymCommunity #StriveToThrive #LiftHeavy #SweatSession #CardioVibes #StrengthTraining #Weightlifting #WorkoutPlaylist #TrainerTips #GymInspiration

💪✨ 5 Tips for Well-Defined Arms ✨💪

Sculpted arms aren’t built overnight—but with consistency and the right strategy, you’ll be flexing with confidence! Try these Thrive-approved tips:

1️⃣ Prioritize compound lifts (push-ups, presses, rows).
2️⃣ Add isolation moves for biceps, triceps and shoulders.
3️⃣ Keep your protein intake high to fuel muscle growth.
4️⃣ Stay consistent—2–3 arm-focused sessions per week.
5️⃣ Don’t forget rest & recovery for definition to shine.

🔥 Ready to build stronger, leaner arms? Let’s thrive together!

Important note: My arms are not this defined at the moment. I’ve been unable to lift for months due to a recent surgery but OMG I can’t wait to get back in the routine of lifting, feeling strong and following these 5 tips to get these arms back! Your fitness journey will never be linear… ride your highs and manage your lows 🙌🏼☺️ - Coach Candace Desjardins

#ThriveFitness #SpruceGroveFitness #YEGFitness #AlbertaFitness #ArmWorkout #DefinedArms #StrengthTraining #MuscleDefinition #FitnessGoals #LeanMuscle #StrongNotSkinny #FitLife #HealthyLiving #PersonalTrainer #FitnessStudio #StrengthAndConfidence #TrainWithThrive #sprucegrovebusiness #sprucegrovemoms #stonyplain #yegfit

✨ Ready to Thrive? ✨
We’re open early mornings, evenings, and weekends to fit your schedule! 💪 Whether you’re looking for personal training, group coaching, or just a place to start fresh, we’ve got a few spots left this fall—don’t wait to claim yours!

📅 Hours:
Mon–Fri: 6AM – 8PM
Sat–Sun: 9AM – 8PM

📞 Call/Text: 587-255-0477
🌐 www.thrivefitnessstudiosg.ca

Your time to thrive is NOW 🔥

#ThriveFitnessStudio #SpruceGroveFitness #SpruceGroveGym #SpruceGrovePersonalTrainer #SpruceGroveSmallBusiness #SpruceGroveWellness #YEGFitness #AlbertaFitness #WomenWhoLift #StrengthTraining #PersonalTrainingSpruceGrove #HealthyLivingAlberta #FitnessMotivation #YourTimeToThrive #ThriveWithUs #WellnessJourney #FitLife #FitnessStudio #TrainWithThrive #SpruceGroveCommunity

Big results come from the little things you do consistently 💪

✨ You don’t need a two-hour workout or the “perfect” plan to see progress. What matters most is showing up, moving your body, and stacking those small wins day after day.

If you’re short on time this week, commit to 10–20 minutes of movement. Your body (and your future self) will thank you 🙌

A great strategy is to commit to your workout time no matter what. Even if all you have in the tank that day is a good stretch, at least you kept your commitment to yourself. Building self efficacy, which is essentially trusting yourself, is a key component to staying consistent!

#ThriveFitness #SpruceGroveFitness #YEGFitness #AlbertaFitness #ThriveWithCandace #SpruceGroveLife #ParklandCounty #FortMcMurrayFitness #WomenWhoLift #StrongerEveryDay #FitLife #WellnessJourney #MindsetMatters #HealthyHabits #ConsistencyCounts #FitnessMotivation #FitnessTip #FitOver40 #StrengthTrainingForLife #ProgressNotPerfection #MoveYourBody #EnergyForLife #StrongerTogether #TrainWithThrive #SpruceGroveCommunity #HealthyLiving #FunctionalFitness #ConfidenceThroughStrength #FitnessForBusyLives #ThriveWellness

🌟 Meet Mel Luchia 🌟
We’re excited to welcome Mel to the Thrive Fitness Studio team! 🙌 With her fresh and innovative coaching style, Mel is passionate about helping you move better, feel stronger, and look your absolute best. 💪✨ Get ready for energizing workouts, personalized support, and results that last. Welcome to the Thrive family, Mel! 💖

Learn more about Thrive Fitness Studio in Spruce Grove at www.thrivefitnessstudiosg.ca

#ThriveFitnessStudio #SpruceGroveFitness #FortMcMurrayFitness #PersonalTrainer #MoveBetterFeelBetter #FreshStartFitness #StrongerEveryDay #ThriveWithUs #ThriveStrong #HealthyLifestyle

We all go through hard things. Life throws challenges at us that no one sees—but we still have a choice.
A choice to rise above, to keep showing up, and to be the best version of ourselves—not just for us, but for the people who count on us.

Staying consistent with your fitness isn’t about perfection—it’s about self-respect, resilience, and choosing growth over excuses.

💛 Let Thrive support you through the highs and the hard days.
��📲 Reach out to book your training—we’re in this together.

#YouBalance #ThriveStrong #RiseAbove #ConsistencyIsLove #SelfRespect #KeepShowingUp #sprucegrovefitness #thrive #yeg #yegfitness #onlinefitnesscoach

If you’ve been feeling meh about your workouts lately — you’re not alone. Motivation isn’t something we have, it’s something we build — and sometimes we need to shake things up to find our spark again.

Here are 4 ways to reignite your motivation when you feel stuck:

🔥 Reconnect to your “why” — remind yourself what you’re working toward

🎯 Set a small, achievable goal this week

🎧 Change your environment: new workout, time of day, or playlist

💬 Lean on your support system — we’re here for you!

Your momentum doesn’t have to be perfect, it just has to start.

Need help getting back on track? Message us to book a free consultation or chat about training options — we’d love to support your goals.

#ThriveStrong #FitnessMindset #MotivationTips #FitCommunity #ThriveFitness #YouBalanceCoaching #KeepGoing #WorkoutMotivation #StrongerEveryDay #sprucegrove #sprucegrovelocalbusiness #sprucegroveshopping #stonyplain #yegfitness #yegfit

4 Ways to Feel Stronger This Week 💥

Strength isn’t just physical—it’s in the choices you make every day. Try these simple shifts to build momentum:
1. ⏰ Book your workouts ahead of time—treat them like appointments with your future self
2. 🥦 Add one more green thing to your plate today—your energy will thank you
3. 💬 Say one kind thing to yourself in the mirror—you’re doing better than you think
4. 🎧 Turn up a playlist that makes you feel unstoppable—vibes matter!

Your strength is showing up, even when it’s hard. And we see you. 💪

#YouBelongHere #ThriveStrong
#ThriveFitness #FeelStrong #StrengthFromWithin #ProgressNotPerfection #WomenWhoLift #MindsetMatters #SmallStepsBigResults #FitnessMotivation #HealthyHabits #WorkoutRoutine #FitnessCommunity #AlbertaFitness #ThriveBalanceGrow

Snacky? Read this first 👀👇

Ever find yourself wandering into the kitchen or pantry, hunting for something to satisfy a craving?

I like to remind myself:
✨ “It’s ok to be hungry—my body needs fuel. But I need to fuel it with something nutritious.” ✨

One of my go-to choices?
A chocolate banana protein shake—perfect for that sweet tooth AND packed with goodness! 🍫🍌💪

Not sure what to grab when hunger hits?
Our certified trainers are also qualified nutrition specialists and can help you build a plan that fits your goals and your lifestyle.

DM us or chat with your coach about smart snacks, meal timing, and fueling your body with purpose 🔥

#YouBalanceCoaching #SnackSmart #FuelYourBody #NutritionTips #FitnessAndFood #HealthyHabits #CravingsWithPurpose #ProteinPower #WellnessSupport #StrongIsTheGoal

Showing up when it’s easy is great.
Showing up when it’s hard? That’s where the growth lives.

Whether it’s one more rep, one more walk, or choosing protein over the quick fix—those small consistent choices stack up to big changes.

💪 Consistency is the real flex.
What are you doing today that your future self will thank you for?

#FitnessConsistency #StrongNotSorry #YouBalanceCoaching #MindsetMatters #RealResults #thrive #sprucegrove #sprucegrovebiz #stonyplain #stonyplainfitness #sprucegrovefitness #yeg #yegfit

Just because you’re on vacation doesn’t mean your movement routine has to take one too ☀️

No gym? No problem.

You don’t need fancy equipment to stay active while you’re away—just your body, a little space, and the intention to move. Whether it’s a quick bodyweight circuit, a beach walk, or a stretch session on the balcony, staying consistent keeps your energy up and your routine in check (without missing out on the fun).

Keep it light, keep it fun, and most importantly—keep showing up for yourself, even in paradise 🌴

Here’s a quick, no equipment, body weight exercise routine that can be done anywhere!

#VacationWorkout #NoExcuses #BodyweightWorkout #MoveYourBody #YouBalanceCoaching #FitnessAnywhere

Fuel to Thrive.

Your body isn’t meant to run on empty. Whether you’re crushing a workout or just trying to feel your best through a busy day, how you fuel matters. Food is energy, and energy is power—power to lift heavier, push harder, and stay focused long after your session ends.

Don’t skip the basics: quality carbs, protein, and hydration set the tone for your performance and your recovery.
Fuel with intention. Thrive with purpose.

Not sure where to start? Our trainers are here to help you make the most of your workouts and have you feeling amazing before, during and after workouts!

#FuelToThrive #TrainFueled #EatForPerformance #WorkoutFuel #EnergyAllDay #FeelYourBest #ThriveStrong #NutritionMatters #WomensWellness #ThriveLife #StrengthStartsHere #sprucegrove #sprucegrovesmallbusiness #yeg #sprucegrovemoms

Your body isn’t the only thing that gets stronger here.
At Thrive Fitness Studio, we believe that movement is medicine—for your body and your mind. ✨

We’re now welcoming new clients who are ready to invest in their health with the support of our expert trainers: Candace, Dave, Janelle, and Kenda.

Whether your goal is to build strength 🏋️, boost energy ⚡, reduce stress 🧘, or just feel more like you again—we’re here for it.

Through personalized training, balanced nutrition 🥗, and a whole lot of encouragement ****, we help you create real, lasting change 😊

Spots are limited ⏳Here’s our availability so you can take that first step toward a healthier, stronger you ❤️

Janelle: Mondays 12-3PM, Wednesdays 3-5PM, Thursdays 7:30-8:45AM

Candace 2PM Monday - Thursday (4 x 60 min spots open)

Dave: limited availability for new clients during his two-week home schedule, so if you’ve been waiting to train with him, now’s your chance!

Otherwise we are booked solid! Thank you all for your continued dedication and support ☺️

@freespiritfitnessyeg
@youbalancecoaching
@beast2buddha
@kenda.fitness.goals

#ThriveFitness #MentalHealthMatters #TrainForLife #StrengthInsideAndOut #YEGFitness#SpruceGroveFitness
#ThriveFitnessStudio
#StrengthForLife
#MentalHealthThroughMovement
#PrivateTrainingYEG
#StrongBodyStrongMind
#SpruceGrovePersonalTrainer
#TrainWithPurpose
#MindBodyStrong
#StrengthTrainingForWomen
#BuildNotBurnout
#YEGWellness
#FitnessWithHeart
#MoveForMentalHealth
#StrongInsideAndOut

🌸 Spring into Health! 🌿🌞

With the fresh bloom of spring, it’s the perfect time to refresh your healthy habits! Here are some simple ways to embrace the season and feel your best:

🌱 Get Moving Outdoors – Take advantage of the sunshine with walks, jogs, or outdoor workouts! Fresh air boosts mood and energy.

🥗 Spring Clean Your Diet – Load up on seasonal fruits & veggies like asparagus, strawberries, and leafy greens for a natural nutrient boost.

💧 Stay Hydrated – Warmer weather means your body needs more water! Aim for at least 8 glasses a day.

😴 Prioritize Rest – Longer days are great, but quality sleep is key to keeping your body strong and energized.

🌞 Soak Up the Sun (Safely!) – Get your vitamin D while protecting your skin with sunscreen.

Spring is all about renewal and growth—make the most of it with small, healthy changes! 💪🌿✨

#HealthyLiving #SpringWellness #MoveMore #EatFresh #FeelYourBest #SpruceGrove #SpruceGroveAB #AlbertaBusiness #SupportLocal #SmallBusiness #YEGFitness #SpruceGroveFitness #ActiveLiving #HealthyLifestyle #WellnessJourney #FitnessCoach #ShopLocal #CommunityStrong #AlbertaWellness #MoveBetter

💪 Meet Candace Desjardins – Your Coach for Strength, Wellness & Balance!

I’m Candace Desjardins, Certified Personal Trainer, Fitness Nutrition & Corrective Exercise Specialist, Mindset Coach, and the proud owner of @youbalancecoaching (est. 2017). My passion is helping people feel better—inside and out—by guiding them toward strength, confidence, and a balanced life.

Through strength training, functional fitness, mindful movement, and clean nutrition, I help clients build sustainable habits that support both physical and mental well-being. My mission is to empower you to take care of your body, mind, and soul every day so you can live a vibrant, fulfilling life.

My schedule is currently full, but please DM me @youbalancecoaching to be added to my waitlist as things can shift and change ☺️

#YouBalanceCoaching #StrengthAndBalance #MindsetMatters #MoveWithPurpose #FunctionalFitness #SpruceGroveTrainer #OnlineCoaching #MindfulMovement #StrongerEveryDay #HealthyBodyHealthyMind

💧 Stay Hydrated, Stay Strong! 💪

Proper hydration is key to better workouts, sharper focus, and overall health. Here are 5 simple ways to drink more water throughout the day:

1️⃣ Start Your Day with Water – Before coffee, drink a glass of water to wake up your body.
2️⃣ Carry a Water Bottle – Keep one with you to sip throughout the day.
3️⃣ Set Reminders – Use phone alarms or apps to stay on track.
4️⃣ Eat Hydrating Foods – Cucumbers, watermelon, and oranges help boost hydration.
5️⃣ Flavor It Up – Add lemon, mint, or berries to make water more exciting!

Stay ahead of dehydration and keep your body performing at its best! 💦 How do you stay hydrated? Let us know in the comments!

#StayHydrated #HealthTips #FitnessLife #DrinkWater
#SpruceGrove #ShopLocal #SupportSmallBusiness #SpruceGroveBusiness #YEGLocal #AlbertaBusiness #LocalLove #SmallBizOwner #SpruceGroveLocal #YEGSmallBusiness #ShopSpruceGrove #SupportLocalAB #FamilyOwned #LocalEntrepreneur #MadeInAlberta #CommunityFirst #SpruceGroveLiving #AlbertaProud #YEGBiz #BuyLocal #SupportSmall #SmallBusinessAB #LocalBusinessLove #SpruceGroveCommunity #GrowWithUs

Fuel Your Workout: What to Eat Before & After Exercise! 💪🍏

🔥 Before Your Workout:
Eat a mix of carbs + protein 30-60 minutes before training to fuel your energy & performance.
✅ Examples:
🥯 Whole-grain toast + peanut butter
🍌 Banana + Greek yogurt
🍚 Oatmeal + protein powder

⚡ After Your Workout:
Refuel with protein + carbs to support muscle recovery & replenish energy.
✅ Examples:
🍗 Grilled chicken + sweet potato
🥤 Protein shake + banana
🍳 Eggs + whole-grain toast

💡 Pro Tip: Stay hydrated & listen to your body! 🚀 What’s your go-to pre/post-workout meal? Drop it in the comments! 👇

#sprucegrovebusiness FuelYourBody #PreWorkout #PostWorkout #FitnessFuel

#NutritionForLife
#FuelYourBody
#HealthyEatingHabits
#EatToPerform
#MacrosMatter
#ProteinPacked
#WholeFoodsFuel
#StrongerWithNutrition
#BalancedNutrition
#MindfulEating
#FitnessFuel
#PreWorkoutNutrition
#PostWorkoutRecovery
#StrengthThroughFood
#FoodForGains
#TrainHardEatSmart
#MuscleFuel
#HealthyMuscles
#AlbertaPersonalTrainer
#YYCNutrition
#YEGNutrition
#AlbertaWellness
#TrainWithMeAB
#CoachApprovedNutrition
#AlbertaHealth

🌟 Meet Kenda Breen – Certified Personal Trainer! 🌟

I discovered fitness later in life and realized the incredible impact it has on health, confidence, and overall well-being. Now, I’m passionate about helping others get stronger, move better, and enjoy life to the fullest—no matter their starting point!

It’s never too late to prioritize your health. Let’s work together to build strength, endurance, and confidence so you can feel your best inside and out! 💪✨

Kenda has openings for personal training after 5pm weekdays and weekends! Book your FREE consultation today!

@kenda.fitness.goals

#SpruceGroveTrainer
#SpruceGroveFitness
#SpruceGroveWellness
#YEGPersonalTrainer
#YEGFitness
#ParklandCountyFitness
#ActiveAgingSpruceGrove
#AlbertaPersonalTrainer
#AgingGracefully
#HealthyAging
#StrongerWithAge
#FitOver50
#FitOver60
#ActiveSeniors
#MidlifeFitness
#MovementForLife
#ForeverStrong
#StrengthAndStability
#MobilityMatters
#BalanceTraining
#PainFreeLiving
#FunctionalFitness
#WellnessJourney
#MoveBetterFeelBetter
#StrongerEveryDay
#NeverTooLate
#HealthyBodyHealthyMind
#ConfidenceThroughFitness
#TrainForLife

4 Ways to See Progress Faster in the Gym 💪🔥

1️⃣ Prioritize Progressive Overload – Increase weights, reps, or intensity over time to keep challenging your muscles.

2️⃣ Fuel Your Body Right – Eat enough protein, carbs, and healthy fats to support muscle growth and recovery.

3️⃣ Focus on Recovery – Get quality sleep, stretch, and take rest days to prevent burnout and injuries.

4️⃣ Stay Consistent – Results come from showing up regularly and staying committed to the process.

Stay patient, trust the process, and keep pushing forward! 🚀💯

@beast2buddha
@freespiritfitnessyeg
@youbalancecoaching
@kenda.fitness.goals

#GymTips #Progress #FitnessJourney
#SpruceGroveTrainer
#SpruceGroveFitness
#SpruceGroveGym
#YEGFitness
#AlbertaPersonalTrainer
#SpruceGroveWellness
#ParklandCountyFitness
#YEGPersonalTrainer
#SpruceGroveWorkout
#FitnessSpruceGrove
#StrongerEveryDay
#FitForLife
#TrainHard
#NoExcuses
#ResultsDriven
#ProgressNotPerfection
#MindsetMatters
#CrushYourGoals
#TransformYourBody
#StrengthAndConditioning
#WeightLossCoach
#StrengthTraining
#PersonalTrainingSpruceGrove
#OneOnOneCoaching
#FunctionalFitness
#MobilityTraining

A Healthy Mindset Starts with the Basics! 🧠💪

Your mental and physical health are deeply connected. Build a strong foundation by focusing on these four key pillars:

1️⃣ Movement – Exercise releases endorphins, reduces stress, and boosts confidence. Move your body daily! 🚶‍♂️🏋️‍♀️
2️⃣ Nutrition – Fuel yourself with whole, nutrient-dense foods to support energy, focus, and overall well-being. 🥦🍗
3️⃣ Hydration – Your brain and body thrive when properly hydrated. Aim for at least 2-3L of water daily! 💧
4️⃣ Sleep – Quality rest is essential for recovery, mental clarity, and stress management. Prioritize 7-9 hours per night! 😴

A strong, healthy mindset starts with simple, consistent habits. Which one will you focus on today? 👇

#HealthyMindset #MoveYourBody #FuelYourBody #StayHydrated #PrioritizeSleep #WellnessJourney #StrongerEveryDay#AlbertaHealth
#HealthyAlberta
#AlbertaWellness
#YEGFitness
#YYCHealth
#ActiveAlberta
#FuelYourBody
#MoveYourBody
#MindBodyHealth
#WellnessAlberta
#StayHealthyAB
#LiveWellAlberta
#StrongerEveryDay
#HealthyLivingAB
#FitnessAlberta
#HydrateAndThrive
#AlbertaNutrition
#AlbertaActive
#MentalHealthAB
#WellnessJourney
#AlbertaFit
#HealthyHabitsAB
#SelfCareAlberta
#BalancedLivingAB
#HolisticHealthAB

Ready to Crush Your Fitness Goals? 💪🔥

Meet Dave Tchir, our highly experienced personal trainer, now taking on new clients at #thrivefitnessstudio. With 20+ years of expertise in strength training, weight loss, and overall fitness training, Dave is here to help you build strength, boost confidence, and achieve results that last.

Whether you’re a beginner or looking to take your training to the next level, now is the time to invest in yourself! DM us or stop by the gym to book your first session. Let’s get stronger together!

#PersonalTraining #FitnessGoals #GymLife #StrongerEveryDay #SpruceGroveFitness
#SpruceGroveGym
#SpruceGrovePersonalTrainer
#YEGFitness
#AlbertaHealth
#PersonalTraining
#FitnessMotivation
#HealthyLifestyle
#WeightLossJourney
#StrengthTraining
#MuscleBuilding
#FitForLife
#GymLife
#WorkoutMotivation
#ActiveLiving
#HealthAndWellness
#TrainHard
#FitnessCoach
#GoalCrusher
#MindsetMatters
#SweatForIt
#StrongerEveryDay
#MoveYourBody
#LiveHealthy
#BeYourBest

Why Steady-State Cardio (Like Walking) is a Game Changer for Your Health 🚶‍♂️💙

In a world that glorifies high-intensity workouts, don’t sleep on the power of steady-state cardio! Activities like walking, jogging, or cycling at a moderate pace offer huge benefits:

✅ Heart Health: Strengthens your cardiovascular system without overtaxing it.
✅ Fat Burning: Burns fat efficiently, especially when done consistently.
✅ Low Impact: Easy on the joints, making it great for all fitness levels.
✅ Mental Clarity: Reduces stress, boosts mood, and enhances creativity.
✅ Sustainable: Unlike intense workouts, it’s easier to stick with long-term.

Whether it’s a brisk walk in nature or a steady treadmill session, keep moving—it all adds up! 🌱🏃‍♀️

#SteadyStateCardio #WalkingForHealth #MoveMore #HeartHealth #sprucegrovefitness #sprucegrovemoms

🚀 Meet Janelle! Your Guide to Total Body Wellness! 💪🧘‍♂️

Looking to build strength, improve mobility, and feel your absolute best? Janelle is here to help! With a focus on total body wellness, they go beyond just workouts—helping you create a balanced routine that includes strength, flexibility, endurance, and recovery.

Whether you’re just starting your fitness journey or leveling up your training, Janelle will customize a plan to help you move better, feel stronger, and live healthier.

Ready to transform your body and mind? Janelle currently has some available training spots which won’t last long! Send us a DM to book your FREE consultation!

@freespiritfitnessyeg

#TotalBodyWellness #PersonalTrainer #MoveStrongLiveWell

Unlock the Power of Stretching! 🏋️‍♂️🧘‍♀️

Did you know that just a few minutes of stretching each day can:

✔️ Improve flexibility & mobility
✔️ Reduce muscle tension & soreness
✔️ Boost circulation & energy levels
✔️ Enhance posture & balance
✔️ Prevent injuries & speed up recovery

Whether you’re an athlete or just looking to feel better in your daily life, stretching is a simple habit with BIG benefits.

At #thrive we don’t just help you get stronger, we help you improve flexibility, mobility and more!

#StretchItOut #HealthyHabits #MoveBetterFeelBetter

💪 Exciting News! Our personal training studio is now accepting new clients 🌟 Ready to crush your fitness goals and transform your health? Join our supportive community today and let's work together to achieve greatness! Limited spots available, so contact us now to secure your spot. Let's get started on this journey to a stronger, healthier you! 💥 #PersonalTraining #FitnessGoals #NewClientsWelcome
#sprucegrovebusiness #sprucegrovemoms #sprucegrove #sprucegrovefitness #sprucegrovelocal #stonyplainfitness #devonbusiness #devonfitness

🧠💪 Did you know that exercise isn’t just good for your body, but also for your brain?

💡 Studies have shown that regular physical activity can improve cognitive function, boost mood, and enhance memory.

So the next time you hit the gym or go for a run, remember - you’re not just working out your muscles, you’re giving your brain a workout too! 🏋️‍♂️🧠

#ExerciseForTheBrain #HealthyBodyHealthyMind #BrainBoost #KeepMoving #StaySharp

I’ve been challenging my clients in the gym lately… so I’m also going to hit you with a tough question first thing this morning….

WHAT INTERNAL STORY OR DIALOGUE DO YOU NEED TO CHALLENGE OR REFRAME IN ORDER TO BE MORE SUCCESSFUL IN YOUR GOALS?

“I don’t have gym equipment at home” — here is a no equipment home workout.

“It’s too cold outside to walk”— what about the track at the tri or up and down the stairs at home?

“I’m too busy to meal prep”— cook extra at every meal or order from a meal prep company.

“I can’t afford at trainer”— we online coach for a fraction of the cost, or, book a consultation with a workout plan for you to execute on your own.

Whatever it is that’s holding you back from executing your health goals (or any goals really) how can you reframe your limitations to help you #THRIVE?

If we see lack, we attract lack. If we see abundance, we attract abundance.

How are you holding yourself back?

#mindset #mindsetmatters #homeworkout #personaltrainer #mindsetcoach #nutrition #nutritioncoach #sprucegrovemoms #sprucegrovebiz #stonyplainmoms #stonlyplainbusiness

For those of you that have worked with me over the years you know that I’m full of Candace-isms haha. But here’s one for you….

Your biggest hurdle to stay consistent will be your ability to get back at it when things fall off the rails.

Things are inevitably going to come up. You can set clear goals, you can create a routine, you can hold yourself accountable, but inevitably life is going to throw things off the rails. Whether it’s a sick kid, something comes up at work or life throws a curveball at you out of no where… something is bound to happen, but it’s your bounce back rate that keeps you consistent.

Rather than saying “see here we go again, I don’t have time to work out, nothing ever goes the way I want it to” or 1 million other things that you can say about our ever-changing crazy lives, try changing the narrative.

Reframe your thoughts to “my plan did not work out today, but tomorrow I will get right back at it”.

I am a firm believer that nothing good ever comes from being too hard on ourselves. Reflect on what didn’t work, make necessary changes and keep going.

That’s one of the great things about having a personal trainer. We help you set clear goals and a routine, we hold you accountable. And then, when things inevitably fall off the rails, you have my Candace-isms to get you back on track 😆☺️

#mindfulness #mindfulmovement #wellness #bounceback #health #stonyplain #stonyplainfitness #gymsprucegrove #sprucegrovegym #parklandcountybusiness #personaltrainersprucegrove

Embrace the power of strength training! 💪 Enhance muscle tone, boost metabolism, improve posture, and increase bone density. Your body will thank you! 😊

Your personal health program is designed to help improve your mobility, strength and flexibility. So many clients come in wanting to look better… but what if we can help you look AND feel better?

Strength training, with a proper program, will balance muscle groups, improve posture, help you avoid injury and so much more. We believe that strength training is imperative for living a vibrant life today and 30 years from now.

Book your free consultation today and fall in love with taking care of YOU!

#StrengthTraining #FitnessGoals #sprucegrovefit #workoutsprucegrove

We create a physically and emotionally safe environment for you to learn to fall in love with taking care of yourself.

#thrivefitnessstudio is a body positive, inclusive, private personal training studio that helps you feel like you’re THRIVING!

We specialize in mobility, flexibility and strength training for clients of all ages and fitness levels.

Get started on your journey today!

#sprucegrovefitness #parklandcounty #fitnesssprucegrove #sprucegrovebusiness #thrive

Protein is essential for muscle repair and growth! Make sure you’re getting enough protein in your diet to support your fitness goals 💪 Not sure what to eat or how much? Our trainers are qualified in fitness nutrition and can help you expertly plan your meals as well as your workouts for optimal results!

#ProteinIntake #Fitness

💪 Looking to kickstart your fitness journey in 2025?

🌟 Our one on one personal training packages are the perfect way to achieve your fitness goals with customized workouts, expert guidance, and accountability!

Whether you’re a beginner or looking to elevate your workout routine, we’ve got you covered. Let’s crush those fitness goals together! 💥

We have trainers with daytime, evening and weekend availability!

Send us a DM today!

#PersonalTraining #NewYearNewYou #FitnessGoals#sprucegrove #sprucegrovefitness

Please join us for our official grand opening on August 20! We will be doing a ribbon-cutting at 1 PM. There will be refreshments, a draw for a personal training package and more!

We love having our business in Spruce Grove, thank you so much for the warm welcome so far 😊

#cityofsprucegrove #sprucegrovebusiness #grandopening

First of all… thank so much for your continued support over the years and especially since opening the new location this spring!

We are growing and officially have a wait list for the fall 🥰

With that said, we are looking for a Certified Personal trainer to join our team! If you or someone you know are looking to train out of a well equipped private facility please contact us.

Whether you have a book of clients already or are starting fresh, we would love to hear from you.

#sprucegrovebusiness #sprucegrovefitness #stonyplain #stonyplainbusiness #yeg #yegfit #yegfitness #personaltrainer #personaltrainersprucegrove

We’ve had several clients come in this week dehydrated from this heat. It shows up as dizziness, lack of energy and strength.

64oz of water everyday is best, in this heat you need way more if you’re spending time outside or not in air conditioning. Double up on your water today to stay feeling energized and well.

We help clients focus on moving their bodies regularly, consuming nutrient dense foods, getting enough sleep and staying HYDRATED 💦 All these things combined have you feeling ready to take on anything life throws your way.

…. Also… we have the AC rockin in the gym so come cool off 😎

#healthtipsoftheday #healthyliving #healthyinsprucegrove #thrive #sprucegrovebusiness #supportsmallbusiness

We are officially open! Offering 1-1 personal training, semi private, small group training classes, nutrition coaching and more. My appointment only, DM or call today to get started on your health and fitness journey!

#sprucegrove #sprucegrovebusiness #personaltrainingsprucegrove #personaltraining #yeg #yegbusiness #parklandcounty #parklandcountybusiness #stonyplain #stonyplainbusiness #shoplocal #sprucegrovelocal

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@thrive_fitness_studio

Your Journey Begins Here

Who We Are

Thrive Fitness Studio, based in Spruce Grove, Alberta, is devoted to empowering individuals through tailored fitness solutions.

Our expert trainers deliver one-on-one and small group personal training services aimed at enhancing your fitness, nutrition, and overall lifestyle.

We understand that each journey is unique, and we’re committed to supporting every aspect of your health and well-being.

Book Your Free Consultation!

Meet Our Team

Movement Coaches

Candace Desjardins

@youbalacecoaching

Dave Tchir

@davetchirpt

Janelle Clement

@freespiritfitnessyeg

Mel Luchia

@melluchia

Justin Grazfeld

@JustinGratz13

Services

Get ready to transform your fitness journey with our personalized training options! We offer 1-on-1 personal training for a completely private experience, semi-private sessions for up to 4 people to enjoy training with friends or meet new workout buddies, and convenient online training to fit your schedule. No matter your preference, our expert coaches are here to guide you step of the way. Let's achieve your fitness goals together!