Free Fitness Apps, Yoga and Meditation Resources for Adults and Kids
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Stay healthy at home with these free fitness classes and more during the COVID-19 pandemic

Stuck at home and need some free fitness classes or yoga and meditation resources for both adults and kids? This article will help!

The world changed in an instant with the COVID-19 pandemic and with that a new wave of challenges in our personal and professional lives.  Healthy coping skills are essential at this time when it comes to self-care and taking care of our physical health and mental health with so much uncertainty.

free fitness classes online covid 19 pandemic

I reached out to a trusted colleague body positive and fitness coach Gillian Goerzen at Super You to see if she could suggest some reliable resources for free fitness apps, free yoga classes and meditation resources not only for adults but also for kids since we are all home together with school being cancelled.

She offered to share the content from her recent blog post here for our readers.  You can check out her blog BELOW:

PS  I’d personally also suggest Insight Timer as I’ve been using it as my mindfulness meditation timer for years and they also have tons of free resources.  My son’s school teacher also recommended GoNoodle for kids movement and mindfulness activity.  Enjoy!  ~Andrea Holwegner


FREE Fitness, Yoga and Meditation Resources for Adults and Kids!

Guest post from Gillian Goerzen, BSc (kin), BCRPA PT, GF, YFL

These are unprecedented times.
You may feel helpless. You may feel overwhelmed with the uncertainty. I get it. I’m feeling it too!
And I’m also feeling hope. Because as I look around I see people rising. Supporting one another. Not because they have to – but because they want to make a difference. So many people I know in the health and fitness industry are offering themselves and their services for FREE to serve and support people as we navigate this tricky time.
As a coach, one of the ways I view myself is as a “concierge” – someone who knows the ins and outs and can direct people to different resources, tools and solutions!

So I’ve compiled this (ever growing) list of tools, resources and solutions to support you!

How to use this list:
Pick and choose the ones that speak to you! And know I’m here to help! Whether it’s to direct you to additional resources or as a friendly touch point. I’m still offering one-to-one coaching right now (and am offering a 25% discount on coaching services to anyone interested).  Scroll down for options to keep you and your family mentally, spiritually and physically well. ALL are 100% FREE. You’ve got this!

Free Super You Resources to Support you:

free fitness classes covid-19From now until April 30th* you can get 30-days of FREE access to my Top 5 Studio Workouts. I’ve even added a BONUS workout. All you do is click on the button below and use the code “flattenthecurve2020” at checkout for 100% discount!

Click here to get access.


super you fitness video

Want some support, community and accountability? Want a more “LIVE” experience. From March 30– April 24th I’m teaching LIVE on Zoom (video conferencing tool).

Because I recognize many people have been hit financially with lay-offs, I’m offering a sliding scale for payment. These classes start at $1 per class ($12 for the series) to $4 per class ($48 for the series). Please pay what you can. Thank you for your support.

Important:if you can’t afford $12 I’m also willing to waive the fee entirely. Please reach out if this is the case for you – if you want to be part of this, please don’t let money be a barrier.  Contact me here.

Class schedule will be as follows:

  • Mon- Dynamic Strength Circuit + Foam Roll (45-min)
  • Wed – Dynamic FIIT + Flow (50-min)
  • Fri – HIIT + Yin Yoga (20-min HIIT/ 30-min Yoga)

How it will work: Classes will “meet” in a “Zoom Room” – once you register you will get the link to the Zoom Room and the Private Facebook Group where the recorded workouts will be posted for those who can’t join us at 8am!



FREE Online Community Resources for Adults


free movement ideas from bellyfitBellyfit is a Victoria, BC based fitness company that is helping women stay healthy, strong and clear with movement that is designed to fortify from the inside out.
Right now they’re offering FREE access to their 37 home-workout videos. Incredible!
To access this offer use this code at checkout: KEEPDANCINGWITHBELLYFIT
Click here to access.


Yoga wifree yoga classes during covid-19 pandemicth Adriene is one of my FAVE online yoga tools – and she offers almost ALL of her content free! There are so many awesome classes to choose from.

You can find her YouTube channel here.



Fitness apps free during covid-19 pandemicThe Fitness Marshall is a FUN way to move your awesome body! His dance based style is a riot and he’s inclusive and body positive! LOVE.
Note: not all songs are appropriate for all ages 😉 You may want to screen the songs before for language.
Click here to find his youtube channel.



ymca free fitness classesThe YMCA has a variety of resources for FREE online including Tai Chi, Barre, Youth Sports Performance and Weightlifting! There is also Y Box, Youth Soccer and Older Adults! So many options.

You can access their content for FREE here.



mindfulness meditation classes free during covid-19 pandemicDr. Kristy Williams and Victoria Pawlowski, Registered Clinical Counsellor, would like to offer weekly one hour sessions to introduce you to the practice of Mindful Self-Compassion, and share with you a sense of how you could use mindfulness and self-compassion to support yourself and your community at this very challenging and unpredictable time.
These introductions are happening virtually on Sundays at 2pm PST. Learn more here.



free meditations CALM during covid-19 pandemicMeditations on Calm are amazing resources. I have an annual subscription and love their platform. They also have masterclasses and “sleep stories.”
Check out the free resources they’re offering.
Click here for the details.




FREE Online Community Resources for Kids!


free fitness dance for kids online
DANCEPL3Y is a fabulous play/ dance based movement class for kids! They’ve offered a FREE playlist to help you keep your kids active! There are 16 DANCEPL3Y videos for families to use!
Click here for access.
They’re also live streaming 15-minute daily classes! Parents can access the links by joining the Facebook group here for the details.


Cosmic Kids is exactly as awesome as you’d think based on this image. Yup. #awesome

free fitness for kids during covid-19
Fabulous and a great way to get out the wiggles, or calm things down with your kids!
Click here for their YouTube channel!



renegade soccer training free classes during covid-19 pandemic

Do you have soccer players? My boys (and hubby) love this site! They have a membership, but for now it’s absolutely FREE!

These soccer drills and skills and conditioning workouts are fun AND will help your soccer player have FUN moving their body!

Check it out here.


woman looking at app on phone and woman in background doing yoga

Do you know of other free fitness apps or yoga and meditation classes happening to help support individuals and families while they are at home during the COVID-19 pandemic?  Let us know in the comments!

Gillian is a Body Positive Health and Fitness Coach with a passion for helping women create a healthy lifestyle they love free from guilt and shame. Grounded in the HAES® (Health at Every Size) philosophy Gillian helps clients rediscover their JOY for movement and genuine enthusiasm for building health habits that stick – for good! You can learn more about Gillian and her online Body Positive Fitness Studio and Community at www.superyoustudio.com


Looking for more healthy living tips?

Check out these tips including the healthy eating tip from Registered Dietitian Andrea Holwegner on our team in this article from Redfin “5 Ways to Create a Self-Care Sanctuary in Your Home”

Sign up for our weekly newsletter for nutrition and wellness articles and videos with a balanced living philosophy to help encourage healthy habits you can live with for life. Our nutrition newsletter is written by health and wellness experts and the Calgary Nutritionists on our team who each hold a professional Registered Dietitian license to ensure you are getting credible advice.

Click here to sign-up for our free weekly newsletter

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"I am a psychologist in private practice and it is very important to me that my clients have the best care with other health care professionals. For that reason Health Stand Nutrition is my only source for exceptional Dietitians. Andrea and her team provide highly knowledgeable, compassionate, and real world support to my clients who require assistance with food lifestyle. I trust my clients to them and you would be in excellent hands making them part of your health care team."
Adele Fox, Psychologist
“This is the first time I feel satisfied; my cravings have diminished dramatically and I have a whole new relationship with food. I am eating guilt-free for the first time in my life. My energy has also dramatically increased and I feel great!
Rhonda Jenkins, Nutrition Counseling Client
“The Dieticians at Health Stand Nutrition help you to take action on the science behind eating well by making it practical, understandable, and fun. Their office is cozy and not at all clinical or intimidating. I felt like I was sitting down with a really smart, caring friend who wanted to help me make the best choices for my lifestyle and food preferences. They really are the best in the business.”
Marty Avery, Nutrition Counseling Client
“I have come to think of the program as a one stop shopping excursion for everything one needs to know about creating a joyous relationship with food and our bodies. In a single word, the course has gifted me with freedom from the punishing rigidity of disordered eating, old stories that never were true, and body dysmorphia that did nothing but make me lose sight of a body that has done everything I've asked, despite my careless dismissal of her needs. Now when I look in the mirror I find myself shifting from harsh criticism to gentle gratitude.”
Lynn Haley, Pursuit of Healthiness Online Course Participant
“I spent 3 hours when first diagnosed with type 2 diabetes. I learned more from my Dietitian about food in those 3 hours than I had learned in all the years of my life. I also love the newsletter, there is always something to learn.”
Peter Whitehead, Nutrition Counseling Client
“I didn’t realize how strong my “diet mentality” was, and all the rules I had in my head about food. I was in a cycle of reward/punish/binge/cringe. I booked with your business very reluctantly, on the repeated advice of my doctor, to get my slowly rising cholesterol levels in check. I thought I knew everything about food, and my behaviour with food, but I was definitely re-schooled. My weight is creeping down, I feel good about my diet, exercise, body image, and lifestyle.”
Amy Floyd, Nutrition Counseling Client
“Thanks Andrea for an amazing presentation, I have heard all positive remarks from attendees and the evaluations show the same sentiment. It is really gratifying when a speaker does their “homework” and weaves in our profession’s day to day challenges within their content, you did an awesome job of this! You truly took the “die” out of Dietician! Your information on healthy eating and simplifying how we can work towards this as we are all so busy really hit the mark. Andrea connects very well with her audience; she is energetic, funny, and very approachable.”
Carole Ann LaGrange, Transfusion Medicine Safety Officer

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I am a family physician who sees patients with a myriad of eating concerns – from wanting to know how to plan healthy meals for active families, to weight loss, to eating disorders, and so on. I cannot recommend the Health Stand team highly enough. I have worked with (and been to!) other Dieticians in the past and too often find that they just ask for food logs and make suggestions that are easily obtained online or in books. The Dieticians at Health Stand offer much more than just telling clients what they “should be eating.” In contrast, the team really does more of a counselling practice, and they work hard to help their clients learn more about why their eating habits may be off track and not optimal for them, as well as helping people to effect change at a deep level that, most importantly, is sustainable for lifetime health.”
Dr. Deb Putnam, Family Physician

Nutrition Counseling Client & Referring Physician

“I am a busy mom, with kids in high level sports, working full-time downtown, and running our home acreage outside the City. I now have the knowledge and tools I need to plan for and manage the chaos of meal planning.”
Gillian Gray, Pursuit of Healthiness Online Course Participant
“As a construction company, we select speakers who can relate to our industry and its employees. Andrea’s message was delivered with humor and empathy. She makes people feel as though they can make changes without leaving behind every favorite food. Andrea focused her presentation on healthy eating as a way to keep energy high throughout the day. This message and the way it was delivered resonated with our predominantly male, blue collar culture. I would highly recommend Andrea as a speaker for groups such as ours. She will get your message across without alienating anyone in your audience – which is a huge hurdle when trying to introduce a wellness program in the workplace!”
Stephanie Wood, HR and Safety Manager

Fisher Construction Group, Burlington, WA

I found my Dietitian warm, funny, and skilled at teaching nutrition concepts without the overwhelm. The general approach of each session was to mix science with emotion, which was exceedingly effective in helping me shift my perspective on food from one of anxiety to one of joy and curiosity.”
Erin Kronstedt, Nutrition Counseling Client
“Excellent presentation! What a refreshing change to have a speaker inspire rather than “lecture” about nutrition. Your captivating stories, tips and overall approach to healthy eating uplifts and puts people at ease. It was great to hear we don’t need to strive to be perfect eaters, and that small changes really can make a difference in how we feel and in our health. Thanks to Andrea, we have solutions to our everyday nutrition challenges that can actually work in real life!”
Tina Tamagi, Human Resources

ARC Resources Ltd.

“Had I not joined this course I would have struggled with no focus, low energy, and mindless eating. Excellent teaching and motivation. This is not just a course, it is a nutrition club with mentorship, support, and connections with other people with similar situations.”
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