Ashleigh Jirik

Ashleigh Jirik Strength through mindful movement

Preseason Strength and Conditioning Program!  Spaces are limited and sessions start next week.  Register ASAP to ensure ...
02/06/2018

Preseason Strength and Conditioning Program!

Spaces are limited and sessions start next week. Register ASAP to ensure your spot.

Deadline for the Winter Soccer Strength Program is today!  Email aejirik@gmail.com to register!!
10/10/2017

Deadline for the Winter Soccer Strength Program is today! Email [email protected] to register!!

Squats squats squats!!
10/06/2017
CrossFit btwb

Squats squats squats!!

If you’ve been in the “game” for a while, It’s pretty obvious to most people that your Back Squat should be higher than your Front Squat and your Front Squat should be higher than your Overhead Squat. What’s less obvious is what the relationship between each should be. Lucky for you, we crunched the numbers on tens of thousands of btwb users to provide you with some data-driven insights into these relationships.

Between men and women, the average squat ratios were very similar. Overall, Front Squats were 83% of Back Squats on average, and Overhead Squats were 56% of Back Squats on average. A common target in the weightlifting community for the FS / BS ratio has been 85%, which is just a bit higher than the average we see among our users.

Check out our full article below!

#CrossFit #BTWB

Winter Soccer Strength Program starting very soon:
10/02/2017

Winter Soccer Strength Program starting very soon:

07/01/2017
Syatt Fitness

Being consistent=WINNING!!

(This might rustle some jimmies.)

06/26/2017
Testosterone Nation

Some good old shoulder mobility exercises before your lift:

Tip: Loosen Up Stiff Shoulders in 2 Minutes
Grab a stick and run through these quick drills to get your shoulders ready for heavy, safe lifting.
by Kurt Weber - The Alpha Coach
#TnationVideo

Great article!!! Ankle sprains are so common. Read to prevent/ repair injured tissues.
06/22/2017
Tune Up Fitness

Great article!!! Ankle sprains are so common. Read to prevent/ repair injured tissues.

This joint plays an important role in knee and foot health, balance, and more. Here’s what you need to know about your ankles.

Post ACL surgery work and more...
05/25/2017
Kelly Starrett

Post ACL surgery work and more...

Speaking of post-surgery rehab...

Summer Strength and Injury Prevention Program- spaces are limited, please contact ASAP if interested!
05/14/2017

Summer Strength and Injury Prevention Program- spaces are limited, please contact ASAP if interested!

For the month of May, I challenged myself and a few of my clients to food journal, using the app MyFitnessPal. This miss...
05/09/2017

For the month of May, I challenged myself and a few of my clients to food journal, using the app MyFitnessPal. This mission was not associated with weight loss but for nutritional/macro breakdown understanding. With just over a week of journaling complete, I have really been lacking in protein, which was something I thought I was definitely hitting! This app is looking for me to consume 100g of protein in a day which I thought would be easy. New goal: EAT ALL THE PROTEINS!!

Timeline Photos
04/28/2017

Timeline Photos

04/21/2017
Jill Miller

Learn something new everyday

What’s up with my guts? There is no hamster on a wheel in there, I’m performing #Nauli or "lateral abdominal churning.” It’s a coordinated effort of the obliques activating while the diaphragm is stretched and tractioned towards its rib attachments. You’ll find this exercise described in ancient yogic texts and old bodybuilding manuals. I have done this move daily for the past 20 years (including through my pregnancies.) The yogic texts say that it can reverse aging and many other provocative claims….for me, it is a deeply nurturing way for me to down-regulate and massage my viscera from inside out. It also represents a well-functioning interplay of all torso musculature along with #Breath control.

Come learn this practice with me in my 5 day Core Immersion retreat in Scott’s Valley at 1440 Multiversity July 16-21. Use code LOVE1440 to get a savings of $106 (20% off the $530 tuition) But you MUST register by May 15, as no discounts are offered thereafter. (This fee does not include housing). Yoga Tune Up® Tune Up Fitness Worldwide, Inc.
https://www.1440.org/program/core-integration/

#NauliKriya #Functionalabdominals #Digestion #Microbiome #VagusNerve #Diaphragm #Obliques #Core #YogaTuneUp #CoreImmersion #TheRollModel #7MonthsPostPartum #PostPartumAbdominals #RollModelMama

Some assistance for getting your greens in!
04/19/2017
Precision Nutrition

Some assistance for getting your greens in!

Slacking on your veggies? We can help change that.

Check out our brand new **infographic** for a handy little formula that's converted even the most hardcore veggie-phobes.

Feel free to download, stick it on your fridge, and share with friends, family, colleagues, or clients.

Must read!!
04/12/2017
Precision Nutrition

Must read!!

"Unfortunately, a lot of female athletes aren’t aware of their body’s needs for estrogen, so when they lose their periods as part of their training, they aren't aware of the long-term damage they could be doing to their bodies and health."

But it doesn't have to be like that. Here we discuss how to stay lean, healthy and fit WHILE maintaining your hormonal health (and why that's so important).

04/11/2017
Daily Anatomy

Interesting...

Tear your meniscus? You might not need surgery after all.

04/05/2017
www.theextragear.com

Positive self talk= success, physically and mentally.

http://www.theextragear.com/Websites/extragearnew/images/PDFs/3_Self-Talk_in_Sports-What_You_Say_is_What_You_Get.pdf

Ashleigh Jirik's cover photo
02/28/2017

Ashleigh Jirik's cover photo

I have recently moved my business to a studio much closer to home!  If you are interested in training in a quiet, privat...
02/28/2017

I have recently moved my business to a studio much closer to home! If you are interested in training in a quiet, private studio with showers, change rooms and towel service, contact me to book your free consultation!

Breakfast is the most challenging meal of the day, normally because of time. Here are a few Breakfast Bars to prep ahead...
02/28/2017
Banana Bread Breakfast Bars ~ Wholefood Simply

Breakfast is the most challenging meal of the day, normally because of time. Here are a few Breakfast Bars to prep ahead of time and allow breakfast to become "grab-and-go"!

Strawberry Banana Bar
http://paleogrubs.com/strawberry-banana-breakfast-bar-recipe

Chocolate Chip Zuccini Bread
http://www.wellplated.com/chocolate-chip-paleo-zucchini-bread/

Coconut Pecan Breakfast Bars
http://mommayoungathome.com/homemaking/recipes-3/easy-freezer-recipes-paleo-coconut-pecan-breakfast-bars/

Banana Bread Breakfast Bars
https://wholefoodsimply.com/banana-bread-breakfast-bars/

Banana Bread Breakfast Bars. Simple, delicious and perfect for breakfasts and snacks. Free from gluten, grains, dairy, egg and refined sugar. Enjoy.

02/28/2017
TED-Ed

Practice! We aren't talking about the game...

How to practice effectively ... for just about anything:

"...active people should aim for 1.4 to 2.2 grams of protein for every kilogram of bodyweight" Are you getting enough?
02/27/2017
Precision Nutrition

"...active people should aim for 1.4 to 2.2 grams of protein for every kilogram of bodyweight"

Are you getting enough?

An overview of protein, BuzzFeed style.

Here, PN Director of Performance Nutrition Brian St. Pierre answers your top protein questions, including:

** How much protein do you need?
** What's the best source?
** Is more better?
** What about protein shakes and bars?

Precision Nutrition
02/24/2017

Precision Nutrition

Coaching tip of the week: Control.

Often, our clients are distressed because they’re not controlling things properly.

Maybe they’re trying to exert control in an uncontrollable situation.

For example, maybe they’re trying desperately to lose fat when they actually have a thyroid problem that is (currently) beyond their control, or trying to change features that are actually part of their physical structure (such as a wider pelvis or shorter muscle attachments).

Maybe the behaviors that used to make them feel in control don’t do so any more.

For instance, controlling their eating through counting calories used to work, until it made them feel deprived, at which point they binged and rebelled.

Maybe they're missing places where they COULD have control, such as particular behaviors, choices, or mindset.

Listen for stories and scripts of control as you explore the issue with your client.

Much of your work will involve helping them identify:

* What they’ve tried to control.
* What has actually worked (especially long-term).
* What is actually in — or out of — their control.
* What they’ll need to let go.

You can use this little "sphere of control" diagram if you like, or simply ask clients, "Right now, what is actually within your control, and what is not?"

Love this woman and all she does!  Here's some stuff to work on we all generally miss but will make a huge difference in...
02/13/2017
Jill Miller

Love this woman and all she does! Here's some stuff to work on we all generally miss but will make a huge difference in all you do.

Pelvic Floor. Scapulo-thoracic joint and elastic obliques. 3 subjects I tackle in my column in this month's 24Life Magazine. Link to the video is below. Special thanks to Mike Fitch, creator of Animal Flow® for tutoring me thorough this cover shot called "The Crab Reach." #TreatWhileYouTrain 24 Hour Fitness

Prep for the 2017 summer soccer season
01/18/2017

Prep for the 2017 summer soccer season

May 2017 bring you many successful endeavours
01/02/2017

May 2017 bring you many successful endeavours

12/03/2016
(How To Get Rid of Abdominal Scar Tissue with Jill Miller)

I love Jill Miller's stuff. I personally use this technique a lot, but mainly to reduce abdominal and deep hip flexor tension which will reduce back pain/ SI joint pain issues. Watch the video fully before doing any of these techniques because she explains contraindicative symptoms that may arise such an anxiety or the inability to breath through the stretches. Have fun!!

https://youtu.be/Px7AqK2bBsg

To purchase your Coregeous ball click here: https://www.amazon.com/gp/product/B00NQIUI96/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&tag=beethewel08-20&camp=1789&crea...

Address

384 Booth Street
Ottawa, ON
K1R7K6

General information

BA Specialized Honours- Kinesiology Fascial Stretch Therapist- Level 1 Personal Training Specialist Canadian Soccer Association Certified Coach Twist- Bronze Certified FMS Certified TRX- Suspension Training Certified CPR and First Aid Certified

Alerts

Be the first to know and let us send you an email when Ashleigh Jirik posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Ashleigh Jirik:

Videos

Nearby health & beauty businesses


Other Medical & Health in Ottawa

Show All

Comments

Ganda mo ate