The AJF Community

Want to make your lateral raises 🔥 hit your side delts even harder?

Try the leaning lateral raise 👇🏼

By slightly changing your body position, you can increase the challenge on your lateral delts through more of the range of motion.

How to do it:
1️⃣ Hold onto a stable surface with one hand and lean slightly away from it
2️⃣ Keep a soft bend in your working arm
3️⃣ Raise the dumbbell out to the side until your arm is around shoulder height
4️⃣ Control the weight back down - don’t let momentum take over!
5️⃣ Think about driving your elbow out rather than just lifting the dumbbell 💪🏼

✨ Tip: You don’t need heavy weight here! Focus on control, range of motion, and actually feeling your side delt working.

Save this for your next shoulder workout 💜 and send this to someone who needs to level up their lateral raises!

Who looks like they worked the hardest?😂

Thank you to everyone who came out to our last event of the summer! 💜

What a great way to bring together community, positivity and a good sweat💦

Who’s joining us next summer?!

-AJF TEAM ✨

Welcome to my series: Coaching in the wild! 🍃💪🏼

I wanted to start it off by asking women at the gym the question every beginner needs answered: “What’s one piece of advice you’d give to a girl starting on her fitness journey?”🙌🏼

Their wisdom might just be the push you need today!✨

Which answer speaks to you? Let me know below👇🏻
And tag the women who inspire YOUR journey🤗

Credits to: Reagan Bosveld Han taylor Sneha Miskin | Waterloo Realtor® 💜

Guess the exercise challenge! ✨

Sticky note on the forehead, lots of questions, and even more wrong guesses along the way! 🥰 This was harder than it looks! 😅

Tag someone you’d try this with 👯‍♀️

🦵🏻Want to build bigger quads? Start here 👇🏼
If growing your quads is the goal, you want exercises that allow you to load the quads and keep them under tension 💪🏼

Here are 3 of our go-tos:

🔥 Heel-Elevated Goblet Squats: Elevating your heels allows for more knee flexion and helps you stay upright, making it easier to really challenge your quads.

🔥 Close-Stance Leg Press: A closer foot position can increase the demand on your quads. Focus on controlled reps and a full range of motion you can comfortably own.

🔥 Spanish Squats: The band helps you stay upright while allowing plenty of knee flexion, making these a great option for loading the quads without needing heavy weights.

And remember: building muscle takes consistency! Progressively challenge yourself over time, eat enough protein, and give your muscles time to recover 💜

💬 Which one are you adding to your next leg day?

Save this for your next quad-focused workout & send it to your gym buddy 👯‍♀️

Meet the…AJF STAFF TEAM 💜👋🏼
(& learn more about us 😉)

MEET OUR…
✨ AJF Coaches Amanda Novakowski |FITNESS COACH| , Olivia | Holistic Fitness & Mobility | AJF Studio , Coach Halley Alice Baker | Strength & Conditioning Coach
Abby | Transformation & Fitness Coach 🙋🏻‍♀️🙋🏻‍♀️🙋🏻‍♀️🙋🏼‍♀️🙋🏼‍♀️
✨ …& our AJF Social Media Manager celine 👩🏻‍💻!

The only team member missing from this reel?
Our [unofficial] gym manager Zion Novakowski 🐶😉

What else do you want to learn about us?
COMMENT BELOW 💜⤵️

Since day 1, Jaime has been dedicated to her journey!

After 1 year of working with Olivia | Holistic Fitness & Mobility | AJF Studio and & AJF STUDIO, he’s seen an incredible internal and external transformation💜✨

Jaime was already actively working out and eating healthy. But still somehow couldn’t figure out how to lose that last bit of body fat and begin to see muscle definition.😩

She was and is dedicated, and wanted that to show!💪🏼

The key to helping her transform? Following a progressive plan specific to her. 📈

Not more, but less. Jaime went from 5-7 gym days to 3-5 gym days/week and actually started eating MORE, not less (YUMMY😋).

Jaime, watching you grow has truly been a blessing! Seeing you work hard and stay consistently dedicated is inspiring to us all! 🙏🏼

What a gift it is to see you shift into a version of yourself that is genuinely thriving.💜😇

Let’s keep growing, girl!

xo
-Coach Olivia

Sitting at a computer all day? Your body might be asking for a little movement 💻👀

There’s no such thing as one “perfect” posture, but spending hours in the same position can leave your shoulders and upper back feeling stiff

Wall slides are a simple way to get those shoulders moving and give your upper body some love after a long day at your desk 🙆‍♀️💜

Your training should support the life you live outside the gym too 💪✨

When your coaches try to fast-track the renovations at the new studio... we’re clearly excited for the big changes 😅