Free Form Fitness

What’s one of the best ways to eat healthier? Eat the rainbow! 🌈 🍆🍎🍓🍑🥦

This not only ensures you’re getting wide variety of vitamins and minerals but also helps improve gut health. Your gut loves to get a variety of different fibres from fruits and veggies! 🥕

Easy ways to get more variety:

🍓Frozen mixed berries

🌱 Add herbs to your food

🥬 Salad mixes

🧋Daily smoothies

What’s your favourite fruit or veggie?

⭐️ Client Testimonial ⭐️

“Vania is absolutely fantastic. I felt very comfortable with her and her approach to my strength training was exactly what I needed as an over 50 woman.”

-Sonia Virc

8 sessions for only $96! Message us to claim your spot now!

Personal Training vs. Group Fitness: Which One is Right for You? 🏋️‍♂️🤸‍♀️

Choosing between personal training and group fitness can be a game-changer for your fitness journey. Here’s a breakdown to help you decide:

🔹 Personal Training:

Personalized workouts to target your specific goals and needs.

One-on-one attention to ensure correct form and technique.

Flexible scheduling that fits your busy life.

Accountability and support to keep you on track.

Adjustments based on your progress and feedback.

🔸 Group Fitness:

Energizing atmosphere with shared goals and camaraderie.

Explore different styles and intensities, from HIIT to yoga.

Set class times and structured programs keep you consistent.

Vote for which one you prefer!!

Happy Monday 🤗

Life can throw us curveballs, from health issues to stress, but the key is to focus on what you can control.

Shift your energy towards improving your sleep, diet, fitness, and social connections. By taking charge of these aspects, you can make a meaningful difference in your situation. Control what you can and let go of what you can’t.

⭐️ Client Review ⭐️

“I’ve been training at this gym, and it’s been an amazing experience! The gym is well-equipped and always feels welcoming, but the standout is my trainer, Sarah. She’s absolutely awesome—her personalized training plans are tailored to my goals and abilities, and she knows exactly how to keep me motivated. I’ve made so much progress thanks to her expertise and support. If you’re looking for a one-on-one training experience that’s focused on you, this is the gym to go to!”

-Bahar Rezaei

It’s easy to let your mood dictate your behaviours. However… it’s better to let your behaviours dictate your mood!

Our clients also say they feel better leaving the gym when they came in 🥴 ➡️ 😁

15-minutes is all it takes to see improvements! The great thing too is that you really have no excuse to get this in during the day 😏

📞 Phone call? Walk & talk

🥗 Tine to spare after lunch? Go for a walk

🛒 Errands to run? Bike or walk

Challenge yourself to do just 15 minutes a day and experience the benefits for yourself 😁

The beauty of training in a smaller gym is that it’s often possible to find times to come in for your workout where there may just be you and your plus one! Today Lottie the Service Dog stood close to her mama ensuring she was safe while she trained with my coworker Nicholas. While a few minutes later, 4 month old Phoebe slept in her stroller while her mama and I got her workout done! We really mean it: We are a safe, welcoming place for all. We are personal trainers who care! 💕

🔄 Reposted from

📍Free Form Fitness Glebe - located on Bank st. and Third ave.

Our private gym is perfect for personal training. Enjoy top-notch amenities like showers and towels, and take advantage of our amazing offer: get your first 8 sessions for just $96! 💪

Open Monday-Friday 6 AM - 7:30 PM and Saturday 7:30 AM - 1:30 PM. Come see what makes us special and start your fitness journey with us today! 💥

🚨 Reminder 🚨

Sticking to the basics will get you the best results! Walk to get your body moving and burn calories and weight lift to maintain your muscle. 💪🏼

Swipe to see some updated headshots of our trainers!!

Can you believe some of those were taken in 2018! Many of our trainers have been working here for 10 years. Their dedication to helping people is so inspiring!

Think exercise is just about muscles? Think again! 💥

Studies show that regular physical activity can boost cognitive function in older adults, improving memory, focus, and mental agility. It’s never too late to start moving for a healthier body AND mind! 🧠

Did you know we offer lunch and learns? 🍎🎓 If you work for a company in the Ottawa area that would like to learn more about preparing physically for retirement send us a message! We’d love to come and speak to your staff to help them live longer, healthier lives.

⭐️ Here is a testimonial from one of our recent presentations:
“The presentation material was excellent and made the presentation engaging. The presentation felt personal and provided a connection to our staff. Tayna and Azba worked very well as a team during the presentation. You both did a very good job involving the staff present by asking questions. You were also very open and welcoming for those who asked to tour the gym area.”

Don’t underestimate yourself! You’re stronger than you think… and not just in the gym ❤️⭐️

FFF summer staff party 2024 was one for the books! We had so much fun!! I thank my lucky stars for this team of incredible people ❤️ Thank you

Effective workouts don’t need to be long! Burn your muscles… not your time ⏰💪🏼

Are you getting your workout in before the weekend?

🛑 Stop demonizing fat!!!

For the last 20 years fat has gotten a bad rap! Since fat tends to be higher in calories than carbs or protein people often choose low fat options to cut back on calories. But we end up missing out on the healthy, tasty and satiating fats we need!

⭐️ Client review ⭐️

“I started going to FFF in the Glebe early this year and I’m astounded by just how good their personal fitness trainer-based program is. I have been working primarily with Oona, but have also had the opportunity to work with Diego. Both are amazing, knowledgeable and supportive and I (and others) can now see significant changes in my bearing, strength and flexibility. FFF says they are the gym for people who hate gym; I also see FFF for those (like me) who never learned how to exercise properly or effectively. Thank you FFF!”

Thanks Judith for the glowing review! 🤗

Want to work with Oona or Diego? Send us a DM for more info 📥

📍 Free Form Fitness Albert

Located in the heart of downtown Ottawa! This location is super convenient for those who have a downtown office and want to get their workout in before or after work.

⏰ We have sessions as early as 6 AM and as late as 7:30 PM making it easy to fit in your schedule.

🚿 We also have showers and towels so you can freshen up before heading to work or home!

Either book online or stop by to sign up. Get your first 8 sessions for $96!

A reminder for your Monday! 🤗🙏🏼

We know Monday mornings can be tough 😴 But how amazing is it that we can get up and out of bed every day! Be grateful and crush your week 🤩

Include these five foods in your diet daily for optimal health! 🎯

📍Free Form Fitness Hintonburg - Located at 1198 Wellington st. W

⭐️⭐️⭐️⭐️⭐️
Did you know we have a 4.9/5 star rating on Google? We pride ourselves on providing the best service possible.

People who are fit for life know this! Nothing compares to the feeling of being strong and fit 💪🏼❤️

Your nutrition tip for the day! 🤓

When you exercise, your muscles use up their glycogen stores (this is carbs stored in your muscles) for energy 🍌⚡️

If you don’t replenish this loss of stored carbs, your body will start breaking down muscle for energy 🤯

This means you won’t get the full benefits of the work you put in at the gym 😟

Therefore, to help the body recover and rebuild its important to not only consume protein, but also carbs! 🥩+🥯=💪🏼

So make sure to have a balanced snack or meal within 60 minutes of your workout!

What’s your favourite post workout grub? Leave us a comment 😄

⭐️ Client Testimonial ⭐️

“My first experience with Free Form has been positive. Mike is most helpful in assessing my fitness needs.
Staff at this location are most friendly & helpful, & I will recommend to others.”

Thanks for the great review Leona Ann! 😄

Mike is a trainer at our Kanata & Wellington location. He’s been a trainer at FFF for 9 years woaaaahhhh 🤩 Want to work with him? Send us a message!

There’s a better way to get fit 😉

Google might have some ok answers, but it will never compare to the care you get from a personal trainer!

🤔 spend less time trying to figure out what to do

🎓 get expert care from a trainer with years of experience

🧍personalized programs since everybody is different

🤩 efficient results

Does this sound like something you wanna try? Sign up for a FREE consultation on our website. And get your first 8 sessions for only $96!!!

🚨This loss of muscle is very detrimental to your health! 🚨

⚖️ Decreased Mobility: Impairs mobility, balance, and coordination, increasing the risk of falls and fractures.

🔥Reduced Metabolism: Losing muscle decreases your metabolic rate, which can lead to weight gain and associated health issues like diabetes and heart disease.

🚶Impaired Physical Function: Weak muscles make daily activities like climbing stairs, carrying groceries, or even standing up more challenging.

🦠Chronic Diseases: Higher risks of chronic diseases such as cardiovascular disease, osteoporosis, and metabolic syndrome.

😔 Lower Quality of Life: The physical limitations can lead to a decrease in overall quality of life and increased feelings of frustration and depression.

👆But don’t fear! This can all be prevented by diet and exercise. To avoid this loss of muscle mass It is recommended to…

🥩 Consume at least 1.8g of protein per kg of body weight

🏋🏼 Strength train 2-3x a week

Be sure to stay consistent and try to stay active throughout your life! 🚴👵🏼

Many clients will say “I definitely eat enough protein for breakfast! I always have two eggs.”

We hate to be the bearers of bad news… but 12 grams of protein just isn’t enough 🙂‍↔️ Ideally you should be getting around 30 grams!!

So you might be thinking then… how do I get enough protein for breakfast? 🤔

🥣 Add a side of greek yogurt (18 grams of protein)

☕️ Add protein milk to your coffee (9 grams of protein)

🥓 Add two pieces of turkey bacon or sausage (8 grams of protein)

What’s your favourite way to eat a high protein breakfast? 💬