Bravus Fitness

If you’re meal prepping this week … add THIS to your recipe list 🤤

The chicken is flavourful,
The spice is perfect,
and it’s so easy to batch cook and meal prep!

PRO TIP : when batch cooking your proteins, use 2 different spice/flavour profiles to keep the meals exciting during the week.

Example, you could season half your chicken with jerk spice, the other half with lemon garlic 👌

For more meal prep and nutrition tips,
Consider joining our next 6 week challenge!

We start on Friday November 15th. Sign up for $149 and receive a custom nutrition plan, strength training program, weekly check ins with your coach, and unlimited support and accountability.

If you’re ready for transformation, click the link below.

https://bravusfitness.com/product/6-week-level-up-challenge/

Did you know that talking about your goals, writing them down, and visualizing them can really help you achieve what you want? 📈

When you share your goals, it creates accountability and support.

Writing them down makes them feel real—one study even showed this can boost your chances of success by 42%!

And visualizing your goals helps prepare your mind for action 🧠

Start now! With it being the 1st of the month... list out 3-5 goals that you are working towards right now ⬇️

🤜 🤛

https://bravusfitness.com/

Working alongside one another as entrepreneurs brings a unique joy that transforms our daily lives.

We've been together more than 28 years and everyday still feels like a vibrant adventure.

Together, we’ve crafted a lifestyle that intertwines our passions for fitness, travel, and quality time with one another.

Our shared vision not only strengthens our bond but also allows us to serve at a higher capacity.

For online fitness and nutrition plans,
competitive bodybuilding/contest prep,
small group fitness classes,
and personal training in Langley and Chilliwack,

Contact





https://bravusfitness.com/product/comprehensive-lifestyle-program/

Some of the results our clients experience on our 6 Week Challenges 🤜 🤛

We see the hard work and way that you all show up 👀

Our next 6 week challenge starts on Friday, November 15th, are you in?! 💪

Sign up now for $149+tax and receive 6 weeks of ⬇️

- Custom Nutrition Plan
- Custom Fitness Program
- Weekly Check Ins with your Coach
- Unlimited Support and Accountability
- Community with likeminded people for motivation and support

Send this to a friend and commit to your health and fitness together. Let's finish off 2024 STRONG 🔥

https://bravusfitness.com/product/6-week-level-up-challenge/

Colder days call for warmer, comfort food 🤤

This plant based home cooked meal is delicious on those cold gloomy days.

Swipe through this post for the recipe,
or watch the video we posted last for the full visual breakdown!

As always, SAVE this post or just take a scroll through our feed for any of these white graphics to find our posted recipes.

For more recipes and nutrition content,
consider our comprehensive lifestyle program which includes 1:1 nutrition coaching and your fitness training program for $200/month

Building lean muscle and achieving hypertrophy—the growth and increase of muscle size—is a rewarding but disciplined journey.

For fitness enthusiasts and bodybuilders aiming to become stronger and more resilient, here are some key strategies to support your progress:

1️⃣ Prioritize Progressive Overload: Gradually increase the weight, reps, or intensity of your workouts. This challenges your muscles to adapt and grow, encouraging steady gains over time.

2️⃣ Focus on Compound Movements: Exercises like squats, deadlifts, and bench presses engage multiple muscle groups, maximizing efficiency and stimulating muscle growth across your entire body.

3️⃣ Optimize Your Nutrition: Lean muscle growth relies heavily on quality nutrition. Aim for a diet rich in lean proteins, complex carbs, and healthy fats, and ensure you’re getting sufficient calories to support muscle repair and growth.

4️⃣ Rest and Recover: Muscles grow during rest, not just at the gym. Aim for 7-9 hours of sleep each night and give muscle groups adequate recovery time before training them again.

5️⃣ Stay Consistent: Consistency is the foundation of hypertrophy. Regular, dedicated effort over time is what truly fuels long-term results.

Be patience, have persistence, and you’ll see your strength grow, your physique transform, and your fitness journey become increasingly rewarding.

For lifestyle coaching, contest prep, or personal training learn more at BravusFitness.com

Training your rear delts and rhomboids is crucial for maintaining strong, upright posture. These muscles, located in the upper back and shoulders, play a key role in retracting the shoulder blades and stabilizing the upper body.

Weak rear delts and rhomboids often contribute to rounded shoulders and poor posture, which can lead to imbalances, discomfort, and even injury over time.

Strengthening these muscles helps pull the shoulders back, aligning the spine properly and reducing the risk of slouching. This not only enhances your physical appearance but also improves functional movements, preventing strain on the neck and lower back.

A strong, balanced upper back supports a confident, healthy posture, promoting long-term spinal health.

Some exercises that effectively train these muscle groups are ⬇️

- Face Pulls
- Rear Delt Flys
- T Bar Rows
- Bent Over Rows
- Machine Reverse Flys

Reach out to us for a personalized fitness and nutrition program.

https://bravusfitness.com/product/kick-starter/

Join us for our Winter Challenge and finish off the year feeling stronger, healthier, and FIT 💪

Our 6 Week Challenges bring incredible results.

Don't wait for the New Year to bring out your best self.
Chase and reach your goals NOW.

Registration is $149 and includes ⬇️
- Training Program for the Gym or at Home
- Personalized Nutrition Plan
- Weekly Check Ins
- Coaching and support
- Easy to follow program within our app

Sign up ⬇️

https://bravusfitness.com/product/6-week-level-up-challenge/

When you work with us, regular check ins with your Coach become a normal thing.

You'll be so obsessed with the progress your seeing week after week,

that you'll be excited to take progress photos and fill in your feedback form on a weekly basis.

The back and forth communication in our app that you'll receive as a client is incredible.

We hold your hand through the entire process if needed. We match the energy you show up with.

This isn't an online program that you buy and then never hear from us.

Weekly check ins are everything 🤌

This way we ensure you are getting a robust, results driven experience, while feeling healthier and more confident every step of the way.

If you need help if your fitness or nutrition, see our pinned posts for some of the most popular packages we offer.

One of which is our 6 WEEK CHALLENGES! The last challenge of this year is open for registration and it is the best way to work with us if you're serious about positively impacting your health and fitness.

DM us CHALLENGES for more info! 💪

https://bravusfitness.com/product/6-week-level-up-challenge/

Being strong in the gym makes you strong in other areas of life too 👊

You build mental resilience,
you build a strong character.

When you prove to yourself in the gym that you can lift heavier, run faster, and hold a plank longer...

You can prove to yourself that you can be brave and go after other life goals that you might be procrastinating 🧡

You got this 🤜🤛

www.BravusFitness.com

At the heart of what we do as fitness trainers is our genuine investment in you and your health journey.

We're not just here to give you a plan and send you on your way—we’re with you every step of the way.

Our weekly check-ins and constant communication are designed to ensure you're making progress, staying motivated, and adjusting as needed.

We believe in building strong, supportive relationships with our clients so you can achieve lasting, long-term lifestyle changes.

Your success is our success, and together, we’ll create real, sustainable results that last well beyond your time with us. 💪

Get started at BravusFitness.com

https://bravusfitness.com/product/comprehensive-lifestyle-program/

Feeling so blessed to work alongside the love of my life every day.

Not only do we get to share in the joys and challenges of building a life together, but we also get to do what we love—helping others live healthier, happier lives.

It’s such a gift to create a lifestyle we are both passionate about, where work doesn’t feel like work, and we get to experience this beautiful life together.

Truly grateful for the journey, the growth, and the moments we share both in business and in life.

Navigating hormone changes during perimenopause and menopause can be challenging, but taking control of your health through weight training and proper nutrition can make a world of difference.

As estrogen levels shift, symptoms like weight gain, mood swings, and muscle loss often arise.

Strength training helps preserve muscle mass, boosts metabolism, and supports bone health—key for reducing the risk of osteoporosis.

Pair this with a balanced diet rich in protein, healthy fats, and hormone-supporting nutrients, you can better manage these changes and feel more energized, confident, and strong during this season of life.

Send me a message and get lasting change for life with our online fitness and nutrition programs.

https://bravusfitness.com/product/comprehensive-lifestyle-program/

Life can feel expensive, so we wanted to share a few discount codes to our favourite brands to help you save a little on any spending.


Code = BRAVUS


Code = BRAVUS


Code = FitLife


Code = TheFitLife15

SAVE this post for when you're ready to shop

or if you need something else, reach out to us to pre-order your supplements at wholesale prices. Pick up locations available at Bravus Langley or Chilliwack.

✨ Ready to finish 2024 feeling your strongest and healthiest?

Join our 6-Week Challenge and transform your fitness, energy, and well-being before the year ends!

This is your chance to take control, build strength, and show up as the best version of yourself—just in time for the holidays!

🏋️‍♀️ What’s included:
✅ Custom fitness & nutrition program tailored to your goals
✅ Weekly check-ins to keep you accountable
✅ Easy to follow program within our app
✅ 100% support and guidance from your coach every step of the way

If you’re ready to have more energy to play with your kids, feel more fit, and live in a way that keeps you strong, this is for you! Don't wait—let’s finish the year feeling unstoppable! 💪

Head to BravusFitness.com for more info and let’s get started! 🎯

Weight training offers so many benefits not only for physical health but also for mental well-being.

Regular strength training has been shown to reduce symptoms of anxiety and depression, lower stress, boost self-esteem, and improve overall mood.

By releasing endorphins—your body's natural mood enhancers—weight training can help reduce stress levels and promote a sense of accomplishment.

The mental focus required during lifting also promotes mindfulness, helping individuals stay present and clear their minds.

Strength training helps with increased energy levels, better sleep, and a greater sense of control over one’s body and life.

By incorporating weight training into your routine, you can experience powerful benefits for both your body and mind.

Send us a message to get started!

https://bravusfitness.com/product/comprehensive-lifestyle-program/

Meal prep doesn't have to be hard, here's how to make it simple.

BATCH COOK 🤌

Swipe through this post to learn exactly how we meal prep the majority of our meals.

https://bravusfitness.com/product/comprehensive-lifestyle-program/