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  • amanda_stretch
    Amanda Sterczyk, MA, CPT
    @amanda_stretch

Images by amanda_stretch

Sometimes I exercise Fred Flintstone-style, and sometimes I exercise in activity-appropriate footwear. Both have benefits; try it and you’ll see! 👣 👟 
#barefootstrong #essentrics #stretchwithamanda #workout #shoes #exercise #workoutwear #feet #everymusclematters #useyourbody #barefootworkout
xSay2
The water rushes by 💦 
What’s the rush? 😂
Heading home 🏠 
Is it late again? 🚶‍♀️
#getoutside #walkoutside  #walk #natureinthecity #reenergized #ottawaisbeautiful #riverwalk #yow #rideauriver
I’m missing the grass lately. It’s been tough to get in daily walks this winter, what with the icy sidewalks and all. Today’s replacement for a sunny walk was lifting heavy weights. Talk about an endorphin rush! And it got my heart pumping. 
I used to enjoy winter sports, but not so much anymore. What do you do to stay motivated during the short, dark days of winter?
❄️💪🏽❤️
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#winter #survivingwinter #liftingweights #lifting #useyourbody #loveyourbody #lifting #fitness #ottawafit #ottawafitness #oldottawasouth #motivation
I’m missing the grass lately. It’s been tough to get in daily walks this winter, what with the icy sidewalks and all. Today’s replacement for a sunny walk was lifting heavy weights. Talk about an endorphin rush! And it got my heart pumping. I used to enjoy winter sports, but not so much anymore. What do you do to stay motivated during the short, dark days of winter? ❄️💪🏽❤️ . . . . . #winter  #survivingwinter  #liftingweights  #lifting  #useyourbody  #loveyourbody  #lifting  #fitness  #ottawafit  #ottawafitness  #oldottawasouth  #motivation 
Spring is in the air!! There are only 2 weeks left in the current block of Essentrics with Amanda classes. And classes are filling up for the spring classes.
The spring session will run 11 weeks, but there's a catch. With holidays and facility maintenance, there are a few breaks in the schedule.

Start date: March 19th; end date: June 19th
Classes: Mondays, 6:00 pm, Glebe Parents' Daycare (our new location!). Monday mornings at the University of Ottawa are fully booked.
Fridays, 9:30 am, University of Ottawa Minto Centre
Mondays: Mar 19, 26; Apr 9, 16, 30; May 7, 14, 28; Jun 4, 11, 18
Fridays: Mar 23; Apr 6, 13, 20; May 4, 11, 18, 25; Jun 1, 8, 15

Check out the website for payment details.
Spring is in the air!! There are only 2 weeks left in the current block of Essentrics with Amanda classes. And classes are filling up for the spring classes. The spring session will run 11 weeks, but there's a catch. With holidays and facility maintenance, there are a few breaks in the schedule. Start date: March 19th; end date: June 19th Classes: Mondays, 6:00 pm, Glebe Parents' Daycare (our new location!). Monday mornings at the University of Ottawa are fully booked. Fridays, 9:30 am, University of Ottawa Minto Centre Mondays: Mar 19, 26; Apr 9, 16, 30; May 7, 14, 28; Jun 4, 11, 18 Fridays: Mar 23; Apr 6, 13, 20; May 4, 11, 18, 25; Jun 1, 8, 15 Check out the website for payment details.
“Sitting is the new smoking” is a term that’s been bandied around for a few years now. We can all agree that physical inactivity - aka, being too sedentary - is bad for your health. And yet, nothing’s changing. Employees are still tied to their desks - what’s an employer to do? That’s why I created The Move More Institute™.
The Move More Institute™ helps office workers improve their well-being and productivity by teaching them how to incorporate non-exercise activity into their busy lives. You know, nudge them to get up and move more. 
Want to learn more? Let’s talk!
“Sitting is the new smoking” is a term that’s been bandied around for a few years now. We can all agree that physical inactivity - aka, being too sedentary - is bad for your health. And yet, nothing’s changing. Employees are still tied to their desks - what’s an employer to do? That’s why I created The Move More Institute™. The Move More Institute™ helps office workers improve their well-being and productivity by teaching them how to incorporate non-exercise activity into their busy lives. You know, nudge them to get up and move more. Want to learn more? Let’s talk!
Research shows that exercise is a vital component for people living with Parkinson Disease - allowing them to maintain balance, mobility and activities of daily living, as well as improving PD symptoms. That’s why I’ve donated a silent auction item to the Ottawa chapter’s upcoming comedy night. The gift of fitness - $100 towards any service offered by Amanda Sterczyk Fitness and The Move More Institute. Because movement is medicine.
Research shows that exercise is a vital component for people living with Parkinson Disease - allowing them to maintain balance, mobility and activities of daily living, as well as improving PD symptoms. That’s why I’ve donated a silent auction item to the Ottawa chapter’s upcoming comedy night. The gift of fitness - $100 towards any service offered by Amanda Sterczyk Fitness and The Move More Institute. Because movement is medicine.
What’s on your nightstand? It’s typical for me to have 2 or 3 books on the go; and classics like Lift by @danielkunitz are kept out for re-reading. 📚 
I am and will always be a bookworm. Fiction and non-fiction alike. 📖 
And now, I shall bid you adieu, so that I can return to the world between the covers. 📖 
#booklover #reading #expandingbrain #expandyourmind #brantraining #bookworm
What’s on your nightstand? It’s typical for me to have 2 or 3 books on the go; and classics like Lift by @danielkunitz are kept out for re-reading. 📚 I am and will always be a bookworm. Fiction and non-fiction alike. 📖 And now, I shall bid you adieu, so that I can return to the world between the covers. 📖 #booklover  #reading  #expandingbrain  #expandyourmind  #brantraining  #bookworm 
I am so honoured and excited to share my episode, “What is missing could be your calling”, on the Living Fully Show with @pierrette.raymond . This podcast is dedicated to helping women visionaries and entrepreneurs step fully into their visions and missions and create the impact they know they are destined to make. ❤️ I loved being a guest on this podcast because it’s taken me several years to get all my ducks in a row with The Move More Institute™. My path has been circuitous, but that’s okay. That’s partly what’s made it so interesting and fulfilling: "If you find a path with no obstacles, it probably doesn't lead anywhere." (Frank A. Clark)
💪🏽 Download my episode - and the others too, subscribe to the Living Fully Show on iTunes, AND the other platforms of your choice (Soundcloud, Spotify, Google Play, Stitcher). Please Rate & Review the episodes. I’d love to hear your feedback and comments regarding what you learned and what you found helpful. You are welcome to leave feedback in the comments here too! Share your thoughts and ‘a-ha’ moments!
[here’s on how to find my episode: Google Pierrette Raymond Episode 3 Your Calling]
😀

DRAW: As this is the launch of the Living Fully Show in this format, everyone who subscribes and leaves a review will be entered into a draw for a $100 gift card of their choice. THE DRAW WILL BE HELD ON MARCH 2ND.

Thank you for sharing and for supporting the Living Fully Show!
👍🏻 #LivingFullyShow #VisionariesCreatingImpact #YourImpactMatters #themovemoreinstitute #movemore #healthylifestyle #podcast #movementismedicine  #entrepreneur #inspiration #sweatequity #keepgoing #itunes #spotify #googleplay #soundcloud #stitcher
I am so honoured and excited to share my episode, “What is missing could be your calling”, on the Living Fully Show with @pierrette.raymond . This podcast is dedicated to helping women visionaries and entrepreneurs step fully into their visions and missions and create the impact they know they are destined to make. ❤️ I loved being a guest on this podcast because it’s taken me several years to get all my ducks in a row with The Move More Institute™. My path has been circuitous, but that’s okay. That’s partly what’s made it so interesting and fulfilling: "If you find a path with no obstacles, it probably doesn't lead anywhere." (Frank A. Clark) 💪🏽 Download my episode - and the others too, subscribe to the Living Fully Show on iTunes, AND the other platforms of your choice (Soundcloud, Spotify, Google Play, Stitcher). Please Rate & Review the episodes. I’d love to hear your feedback and comments regarding what you learned and what you found helpful. You are welcome to leave feedback in the comments here too! Share your thoughts and ‘a-ha’ moments! [here’s on how to find my episode: Google Pierrette Raymond Episode 3 Your Calling] 😀 DRAW: As this is the launch of the Living Fully Show in this format, everyone who subscribes and leaves a review will be entered into a draw for a $100 gift card of their choice. THE DRAW WILL BE HELD ON MARCH 2ND. Thank you for sharing and for supporting the Living Fully Show! 👍🏻 #LivingFullyShow  #VisionariesCreatingImpact  #YourImpactMatters  #themovemoreinstitute  #movemore  #healthylifestyle  #podcast  #movementismedicine  #entrepreneur  #inspiration  #sweatequity  #keepgoing  #itunes  #spotify  #googleplay  #soundcloud  #stitcher 
When you live so close to the Rideau Canal, Winterlude attractions become part of your daily landscape. Sometimes, you pause to admire them, but many times, you rush past with nary a second glance. ❄️
Except this time. Snow sculptor and gifted artist Brian Clemence passed away suddenly during the lead up to this year’s event. He was working on a tribute piece for @thetragicallyhip front man Gord Downie.  Brian’s son and daughter felt compelled to finish the sculpture. To honour their father and Downie. Thanks to the Clemence family, Gord has returned to Ottawa one last time. 
#winterlude #intheglebe #yow #613 #gorddownie #thetragicallyhip #rip #ripbrianclemence #brianclemence #tribute #ottawa #thankyou
When you live so close to the Rideau Canal, Winterlude attractions become part of your daily landscape. Sometimes, you pause to admire them, but many times, you rush past with nary a second glance. ❄️ Except this time. Snow sculptor and gifted artist Brian Clemence passed away suddenly during the lead up to this year’s event. He was working on a tribute piece for @thetragicallyhip front man Gord Downie. Brian’s son and daughter felt compelled to finish the sculpture. To honour their father and Downie. Thanks to the Clemence family, Gord has returned to Ottawa one last time. #winterlude  #intheglebe  #yow  #613  #gorddownie  #thetragicallyhip  #rip  #ripbrianclemence  #brianclemence  #tribute  #ottawa  #thankyou 
When two movement-based professionals have a meeting, there’s walking involved! Great coffee walk and talk with Dr. Luc of @themvmtco 👣 ☕️ #glebe #walkoutside #motionislotion #walk #ottawa #healthy #getoutside #walkablecity #613
Just a pile of homemade gnocchi, waiting to be boiled and sauced. 😋 
#gnocchi #madefromscratch #homemadefood #inthekitchen #yum
Have you visited @dapperanddaring ? It’s a directory of LGBTQ+ friendly businesses in Ottawa. I am proud (pun intended) to be featured in D & D’s directory. Because fitness is for every body.
Have you visited @dapperanddaring ? It’s a directory of LGBTQ+ friendly businesses in Ottawa. I am proud (pun intended) to be featured in D & D’s directory. Because fitness is for every body.
Dancer Number 1 - that’s my girl!

#kvdancestudio #ballet #ottawa #balletexam #royalacademyofdance 
@Regrann from @kvdancestudio.ca - Congratulations to our wonderful dancers who completed their @royalacademyofdance Intermediate Foundation and Intermediate exams this morning!
You. Yes you. Get up and move. It’s the first day of my new online course - “Get off your butt! 5-day movement challenge”. I’m helping people who have a job that keeps them sedentary for most of the day, nudging then to move more so they’ll feel better. Every day, they receive a 1-minute video challenge. They report back at the end of the day, letting me know how they made with the daily challenge. 
Sound like something you could use? Next round will begin March 5th. This round sold out in a day, so, you know, chop chop.
You. Yes you. Get up and move. It’s the first day of my new online course - “Get off your butt! 5-day movement challenge”. I’m helping people who have a job that keeps them sedentary for most of the day, nudging then to move more so they’ll feel better. Every day, they receive a 1-minute video challenge. They report back at the end of the day, letting me know how they made with the daily challenge. Sound like something you could use? Next round will begin March 5th. This round sold out in a day, so, you know, chop chop.
Multitasking and movement: stir the meat, play with the cat (sort of, she’ll let you know when she’s ready to play 😂), squat down to check on her, walk backwards to check on the meat. Repeat. 
Don’t just stand there. Move!
Multitasking and movement: stir the meat, play with the cat (sort of, she’ll let you know when she’s ready to play 😂), squat down to check on her, walk backwards to check on the meat. Repeat. Don’t just stand there. Move!
Thanks to everyone who contacted me about my new online course. The beta test group is now full. 
Another course will launch in March. 
#sedentary #movemore #getup #getoffyourbutt #themovemoreinstitute #active #movementismedicine #corporate #corporatefitness #office #officeexercise
You’ve been told to sit less and move more at work, but how? When? How can you fit activity into your already busy day? 
Too much sedentary time impacts your entire body - your brain feels sluggish, your joints hurt, your muscles are stiff, and your mood is generally gloomy. It’s tough to be productive like that. 
I can help you Add Movement at Work. That’s the name of my new online course for sedentary office workers. It’s a 6-week offering that gives you simple yet effective exercises you can do at your desk. No special equipment or clothing needed. Sweat-free snacks of exercise that will improve your posture, productivity and mood. A little movement goes a long way. 
You’ll receive a weekly video and newsletter for each topic (see below). If you want a boost of accountability and feedback, we can also set up video coaching sessions. 
Remember: if you move more, you will feel better.

Topics:
Week 1: Active Sitting - engage more muscles when sitting
Week 2: Active Standing - engage more muscles when standing
Week 3: Fingers and Toes, Hands and Feet
Week 4: Stretch Your Neck, Shoulders and Back
Week 5: Getting Up From Your Desk, Office Squats
Week 6: Fidget!
You’ve been told to sit less and move more at work, but how? When? How can you fit activity into your already busy day? Too much sedentary time impacts your entire body - your brain feels sluggish, your joints hurt, your muscles are stiff, and your mood is generally gloomy. It’s tough to be productive like that. I can help you Add Movement at Work. That’s the name of my new online course for sedentary office workers. It’s a 6-week offering that gives you simple yet effective exercises you can do at your desk. No special equipment or clothing needed. Sweat-free snacks of exercise that will improve your posture, productivity and mood. A little movement goes a long way. You’ll receive a weekly video and newsletter for each topic (see below). If you want a boost of accountability and feedback, we can also set up video coaching sessions. Remember: if you move more, you will feel better. Topics: Week 1: Active Sitting - engage more muscles when sitting Week 2: Active Standing - engage more muscles when standing Week 3: Fingers and Toes, Hands and Feet Week 4: Stretch Your Neck, Shoulders and Back Week 5: Getting Up From Your Desk, Office Squats Week 6: Fidget!
Solvitur ambulando - it is solved by walking. 
Have you ever gone for a walk to work out a problem? I do it all the time. Or when I’m hatching an idea and need to flesh out the details. 
Why do you walk?
🚶‍♀️👣
Solvitur ambulando - it is solved by walking. Have you ever gone for a walk to work out a problem? I do it all the time. Or when I’m hatching an idea and need to flesh out the details. Why do you walk? 🚶‍♀️👣