Fitness On The Go

http://fitnessonthego.ca
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Calgary
  • Calgary
  • Calgary, AB

  • (403) 874-0219

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City of Calgary

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  • We Deliver Fitness.

    Personal Trainer. Lifestyle Coach. Retreat Leader. You are meant to shine. Let me help you turn your light on!
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      Calgary

      Calgary, AB 
      tel: (403) 874-0219
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All tied up in Banded Glute Bridge variations. πŸ€Έβ€β™€οΈ The band makes a big difference in the intensity, you agree?

#feelinggoodfeelsgood
#glutes #strength #training #workouts #yyc #bands #mat #easy #fitness #body #women #powerful #exercise #coach #movement #energy #high #inspiration
Sonja Franzmann profile picture
sonja.franzmann
Aug 16, 2018
All tied up in Banded Glute Bridge variations. πŸ€Έβ€β™€οΈ The band makes a big difference in the intensity, you agree? #feelinggoodfeelsgood #glutes #strength #training #workouts #yyc #bands #mat #easy #fitness #body #women #powerful #exercise #coach #movement #energy #high #inspiration
Living with joy and energy feels light, not heavy. β›±

It can start with more water in your glass, more veggies on your plate, and more walking in your day. πŸ₯¦

You don't need to eat organic chicken that was only spoken to with love, drink green smoothies, do crossfit, or sit in yoga/meditation classes every week. πŸŽ‰

Your health and fitness practices can be as unique as you are. What feels easy? Start there. 😎 . .
.
#feelinggoodfeelsgood #stoptheinsanity #healthy #living #organic #diets #fads #culture #walking #active #holistic #inspiration #ease #coaching #weightloss #sandiego #health #wellness #fitness
Sonja Franzmann profile picture
sonja.franzmann
Aug 14, 2018
Living with joy and energy feels light, not heavy. β›± It can start with more water in your glass, more veggies on your plate, and more walking in your day. πŸ₯¦ You don't need to eat organic chicken that was only spoken to with love, drink green smoothies, do crossfit, or sit in yoga/meditation classes every week. πŸŽ‰ Your health and fitness practices can be as unique as you are. What feels easy? Start there. 😎 . . . #feelinggoodfeelsgood #stoptheinsanity #healthy #living #organic #diets #fads #culture #walking #active #holistic #inspiration #ease #coaching #weightloss #sandiego #health #wellness #fitness
When you decide to wake up and believe in yourself, magic happens, instantly. πŸ’ž

#ahamoments #wakeup #new #york #city #love  #empirestatebuilding #theworldisyours #business #coach #holistic #mindset #comfort #zone #energy #entrepreneurs #magic #inspiration #believe #ontopoftheworld #ladyboss #boss #babes #enpirestateofmind
Sonja Franzmann profile picture
sonja.franzmann
Aug 11, 2018
When you decide to wake up and believe in yourself, magic happens, instantly. πŸ’ž #ahamoments #wakeup #new #york #city #love #empirestatebuilding #theworldisyours #business #coach #holistic #mindset #comfort #zone #energy #entrepreneurs #magic #inspiration #believe #ontopoftheworld #ladyboss #boss #babes #enpirestateofmind
Wedding day! Not mine.πŸ˜‹ . 
#fancy #pants #wedding #okanagan #hothothot #lake #view #resort #selfie #happy #hour #prosecco #party #dressy #nordstrom
Sonja Franzmann profile picture
sonja.franzmann
Aug 05, 2018
Wedding day! Not mine.πŸ˜‹ . #fancy #pants #wedding #okanagan #hothothot #lake #view #resort #selfie #happy #hour #prosecco #party #dressy #nordstrom
Good morning. Bottoms up. β˜•

#sleepy #mornings #coffee #lover #westbank #okanagan #hothothot #summertiming #outsiding #vacation #mode #lake #view #caffeine
Sonja Franzmann profile picture
sonja.franzmann
Aug 02, 2018
Good morning. Bottoms up. β˜• #sleepy #mornings #coffee #lover #westbank #okanagan #hothothot #summertiming #outsiding #vacation #mode #lake #view #caffeine
Okanagan bound. Time again for a little bit of this and a little bit of that. πŸ’ž

#vacation #okanagan #famjam #travel #adventures #water #summertiming #couples #wineries #whosthatgirl #photobomb #boats #britishcolumbia #chillin
Sonja Franzmann profile picture
sonja.franzmann
Aug 01, 2018
Okanagan bound. Time again for a little bit of this and a little bit of that. πŸ’ž #vacation #okanagan #famjam #travel #adventures #water #summertiming #couples #wineries #whosthatgirl #photobomb #boats #britishcolumbia #chillin
Resting. Hard.

#heatwave #summertiming #restinghard #parasymatheticnervoussystem #training #selfie #sunday #outsiding #famjam #gojumpinthelake #yyc #relaxation #sunshine #bikini
Sonja Franzmann profile picture
sonja.franzmann
Jul 29, 2018
Resting. Hard. #heatwave #summertiming #restinghard #parasymatheticnervoussystem #training #selfie #sunday #outsiding #famjam #gojumpinthelake #yyc #relaxation #sunshine #bikini
Maui on my mind.

#wailea #bestplacestogo #luxury #living #rose #sunsets #tbt #travel #lover #happy #place #winewithaview #adventure #romantic #lifestyle #palmtrees #ocean #sunshine #energetic #magnet
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sonja.franzmann
Jul 27, 2018
Maui on my mind. #wailea #bestplacestogo #luxury #living #rose #sunsets #tbt #travel #lover #happy #place #winewithaview #adventure #romantic #lifestyle #palmtrees #ocean #sunshine #energetic #magnet
The gap. This is what happens to your shorts when your input is less than your output. πŸ’₯

I used to track my daily calories in my head, I did this for over 10 years!πŸ™„ It was so automatic after being in school for nutrition, and then when I started my business I was constantly creating meal plans for clients. It didn't bother me though, I didn't feel obsessive, I wanted to know how much I was eating. πŸ₯‘πŸπŸ³ Fast forward to 3 months ago, I FINALLY decided to try this thing called MyFitnessPal😏 and I LOVED it. It took me from calculating and remembering my calories throughout the day in my head, to plugging them into the app, and forgetting about it. No wasted energy on my part, the app takes care of it, simple and easy. The app keeps me in check way more than just carrying the numbers around in my head ever did.πŸ“² I don't care if you want to track your calories or not, you DO you. You know your body best. 😘

But I will say, keeping track of how much you eat is not BAD. Tracking is not the devil. 😳 
If you want to lose fat, you need to know how much your body needs to be able to DO that.😎 It's interesting...we track how many steps we walk, how many rep/sets we do at the gym, how many hours of sleep we had, how many glasses of water we drank, but god forbid we know how many calories we ate in a day...πŸ˜‰. They're just numbers and information. If your goal is weight loss or fat loss and so far you haven't seen any results, give tracking a try. I'd suggest starting with just keeping your calories in check. And then when that feels comfortable, move into calculating your macro needs and following that. Remember, tracking is HELPING YOU GET WHAT YOU WANT.πŸ’ž .
.
#storieswetellourselves #youdoyou #tracking #calories #macros #fatloss #weightloss #eating #results #diets
#body #goals #yyc #coaching #nutrition #inspiration #motivation #fitness #physique #transformation #health #women #mindset
Sonja Franzmann profile picture
sonja.franzmann
Jul 23, 2018
The gap. This is what happens to your shorts when your input is less than your output. πŸ’₯ I used to track my daily calories in my head, I did this for over 10 years!πŸ™„ It was so automatic after being in school for nutrition, and then when I started my business I was constantly creating meal plans for clients. It didn't bother me though, I didn't feel obsessive, I wanted to know how much I was eating. πŸ₯‘πŸπŸ³ Fast forward to 3 months ago, I FINALLY decided to try this thing called MyFitnessPal😏 and I LOVED it. It took me from calculating and remembering my calories throughout the day in my head, to plugging them into the app, and forgetting about it. No wasted energy on my part, the app takes care of it, simple and easy. The app keeps me in check way more than just carrying the numbers around in my head ever did.πŸ“² I don't care if you want to track your calories or not, you DO you. You know your body best. 😘 But I will say, keeping track of how much you eat is not BAD. Tracking is not the devil. 😳 If you want to lose fat, you need to know how much your body needs to be able to DO that.😎 It's interesting...we track how many steps we walk, how many rep/sets we do at the gym, how many hours of sleep we had, how many glasses of water we drank, but god forbid we know how many calories we ate in a day...πŸ˜‰. They're just numbers and information. If your goal is weight loss or fat loss and so far you haven't seen any results, give tracking a try. I'd suggest starting with just keeping your calories in check. And then when that feels comfortable, move into calculating your macro needs and following that. Remember, tracking is HELPING YOU GET WHAT YOU WANT.πŸ’ž . . #storieswetellourselves #youdoyou #tracking #calories #macros #fatloss #weightloss #eating #results #diets #body #goals #yyc #coaching #nutrition #inspiration #motivation #fitness #physique #transformation #health #women #mindset
The business women and entrpreneurs I coach are astounded when they realize HOW they FEEL in their body, directly correlates with HOW they feel and show up in their business.♀️
It's a gamechanger.πŸ’₯πŸ’₯ . .
.
#powerful #women #business #coach #entrepreneurs #body #mind #awareness #strength #instaworthy #quotes #inspiration #yyc #gamechanger #success #boss #babes #leadership #health #fitness
Sonja Franzmann profile picture
sonja.franzmann
Jul 20, 2018
The business women and entrpreneurs I coach are astounded when they realize HOW they FEEL in their body, directly correlates with HOW they feel and show up in their business.♀️ It's a gamechanger.πŸ’₯πŸ’₯ . . . #powerful #women #business #coach #entrepreneurs #body #mind #awareness #strength #instaworthy #quotes #inspiration #yyc #gamechanger #success #boss #babes #leadership #health #fitness
The tunes have set the stage.πŸ€Έβ€β™€οΈ
Beastie Boys - No Sleep Till Brooklyn. πŸ’₯
2pac/Dr. Dre - California Love🌴
Whitney Houston - How Will I knowπŸ‘Έ

If you want to follow along and raise your ENERGY..
▢️6 sets Banded Glute Bridge
▢️4 sets Deep Squat/Biceps Curl with DB's
▢️5 sets Sumo Squat with DB's
▢️3 sets Bent Over Row with DB's
▢️3 sets Romanian Deadlift with DB's
▢️3 sets Standing Ab Rotations

#music #motivates #strength #training #workouts #energy #high #muscle #building #fitness #woman #coach #business #lifestyle #health #wellness #instadaily #selfie #gym #body #mind #yyc #high #vibes
Sonja Franzmann profile picture
sonja.franzmann
Jul 16, 2018
The tunes have set the stage.πŸ€Έβ€β™€οΈ Beastie Boys - No Sleep Till Brooklyn. πŸ’₯ 2pac/Dr. Dre - California Love🌴 Whitney Houston - How Will I knowπŸ‘Έ If you want to follow along and raise your ENERGY.. ▢️6 sets Banded Glute Bridge ▢️4 sets Deep Squat/Biceps Curl with DB's ▢️5 sets Sumo Squat with DB's ▢️3 sets Bent Over Row with DB's ▢️3 sets Romanian Deadlift with DB's ▢️3 sets Standing Ab Rotations #music #motivates #strength #training #workouts #energy #high #muscle #building #fitness #woman #coach #business #lifestyle #health #wellness #instadaily #selfie #gym #body #mind #yyc #high #vibes
Sneak peek. It only got better from here. A LIVELY night celebrating Bastille Day with a wild bunch. πŸŽ‰πŸŽ‰ #french #photobomber #bastilleday #cassisbistro #celebrating #endless #wine #goodvibrations #calgary #restaurants #alivelybunch #friends #food #conversation #cuisine #instagood #photograph
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sonja.franzmann
Jul 15, 2018
Sneak peek. It only got better from here. A LIVELY night celebrating Bastille Day with a wild bunch. πŸŽ‰πŸŽ‰ #french #photobomber #bastilleday #cassisbistro #celebrating #endless #wine #goodvibrations #calgary #restaurants #alivelybunch #friends #food #conversation #cuisine #instagood #photograph
I started jogging again last fall after a long hiatus from it. But when we went to Palm Springs for the winter, I stopped. I know, how does that make sense NOT running under the sunshine and palm trees for 5 months?! πŸ€”

I guess I just didn't feel like it, long walks and strength training were what my body was craving at that point. πŸ’“

But TODAY my body wanted to run!πŸƒβ€β™€οΈ I just got back from doing about 10 sprints, and it felt fantastic (of course). I could have gone out and thought
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sonja.franzmann
Jul 13, 2018
I started jogging again last fall after a long hiatus from it. But when we went to Palm Springs for the winter, I stopped. I know, how does that make sense NOT running under the sunshine and palm trees for 5 months?! πŸ€” I guess I just didn't feel like it, long walks and strength training were what my body was craving at that point. πŸ’“ But TODAY my body wanted to run!πŸƒβ€β™€οΈ I just got back from doing about 10 sprints, and it felt fantastic (of course). I could have gone out and thought "this is going to be so hard, I won't be able to sprint fast, Sonja, you're not a runner."πŸ˜‚ That wasn't the case though because I walk my talk. So my self talk as I was sprinting down the street was "Holy sh*t you're FAST!" And I was. πŸ’₯ A simple change in our thoughts can make all the difference. πŸ™ #feelinggoodfeelsgood #thatwaseasy #sprinting #hiit #workouts #running #fitness #health #yyc #coach #mindset #instagood #energy #vibration #hiit
Sit still.

#stop #moving #sunset #yyc #nofilter #present #sky #photography #lake #nature #instagood #golden #hour #beauty #outdoors #water
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sonja.franzmann
Jul 12, 2018
Sit still. #stop #moving #sunset #yyc #nofilter #present #sky #photography #lake #nature #instagood #golden #hour #beauty #outdoors #water
Benched. Walked 28,000 steps with this punk, a perfect day for an extra long strut.

#manysteps #walkietalkie #calgary #outsiding #couples #selfie #walking #active #lifestyle #parks #downtown #photograph #yyc #summer #nature #fitness #instagood
Sonja Franzmann profile picture
sonja.franzmann
Jul 10, 2018
Benched. Walked 28,000 steps with this punk, a perfect day for an extra long strut. #manysteps #walkietalkie #calgary #outsiding #couples #selfie #walking #active #lifestyle #parks #downtown #photograph #yyc #summer #nature #fitness #instagood
Blissed out. Listening to jazz and drinking wine, watching my mom and her best friend dance in the backyard in barefeet, and watching Sergio grab the paddleboard and hop in the lake. I love my posse. 🀩

#feelinggoodfeelsgood #backyard #lake #yyc #selfie #famjam #sunshine #summer #lounging #wine #happyhour #weekends #dancing #bliss #happy #girl #instaworthy #posse #alignment #love #calgary #music #photography #jazz
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sonja.franzmann
Jul 07, 2018
Blissed out. Listening to jazz and drinking wine, watching my mom and her best friend dance in the backyard in barefeet, and watching Sergio grab the paddleboard and hop in the lake. I love my posse. 🀩 #feelinggoodfeelsgood #backyard #lake #yyc #selfie #famjam #sunshine #summer #lounging #wine #happyhour #weekends #dancing #bliss #happy #girl #instaworthy #posse #alignment #love #calgary #music #photography #jazz
Sonja VS Weights. They won.

#done #gameover #strength #training #weights #fitness #winning #woman #legs #health #exercise #feelingoodfeelsgood #energy #holistic #mind #body #spirit #yyc #workouts #instadaily
Sonja Franzmann profile picture
sonja.franzmann
Jul 06, 2018
Sonja VS Weights. They won. #done #gameover #strength #training #weights #fitness #winning #woman #legs #health #exercise #feelingoodfeelsgood #energy #holistic #mind #body #spirit #yyc #workouts #instadaily
What's for dinner? Over here at Casa Sonja+Sergio I pan fried halibut with tons of onions and garlic, 3 fresh squeezed limes, lots of salsa verde, a touch of butter, and sea salt to taste. I'm thoroughly enjoying cooking fish more in the house, now that I've learned limes cut the smell of lingering fish in the kitchen. And with the extra help from the exhaust fan, it works wonders! 
#whatscookin #dinner #healthy #food #eat #halibut #salsa #verde #meals #organic #cooking #kitchen #nothingbeatsbutter #foodie #balanced #fresh #light
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sonja.franzmann
Jul 05, 2018
What's for dinner? Over here at Casa Sonja+Sergio I pan fried halibut with tons of onions and garlic, 3 fresh squeezed limes, lots of salsa verde, a touch of butter, and sea salt to taste. I'm thoroughly enjoying cooking fish more in the house, now that I've learned limes cut the smell of lingering fish in the kitchen. And with the extra help from the exhaust fan, it works wonders! #whatscookin #dinner #healthy #food #eat #halibut #salsa #verde #meals #organic #cooking #kitchen #nothingbeatsbutter #foodie #balanced #fresh #light
Happy 4th of July! So very grateful for Palm Springs and the absolute joy she brings my family and I. Love, love, love ya!πŸ’žπŸŒ΄πŸ’ž . .
#psiloveyou #4thofjuly #gratitude #palmsprings #family #hothothot #desert #california #chillin #tbt #sunshine #magical #instadaily #coupleselfie #bikini #photography
Sonja Franzmann profile picture
sonja.franzmann
Jul 04, 2018
Happy 4th of July! So very grateful for Palm Springs and the absolute joy she brings my family and I. Love, love, love ya!πŸ’žπŸŒ΄πŸ’ž . . #psiloveyou #4thofjuly #gratitude #palmsprings #family #hothothot #desert #california #chillin #tbt #sunshine #magical #instadaily #coupleselfie #bikini #photography
Doing a SUN dance over here, a sliver of light is touching my face, the dance is working;) πŸ™πŸ˜ŽπŸ™ . 
#makingsunshine #yyc #rainrainrain #dancing #raysoflight #selfie #manifesting #vitaminD #summer #sunseeker #rituals #feelingwitchy #littleblackdress #bcbgmaxazria
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sonja.franzmann
Jul 03, 2018
Doing a SUN dance over here, a sliver of light is touching my face, the dance is working;) πŸ™πŸ˜ŽπŸ™ . #makingsunshine #yyc #rainrainrain #dancing #raysoflight #selfie #manifesting #vitaminD #summer #sunseeker #rituals #feelingwitchy #littleblackdress #bcbgmaxazria