Fit Your Life

This week is our last week for round 2 of the Get Fit for United Way program! Last week the participants teased me that we were doing a Christmas-themed workout without Christmas music... This has changed for this week! We had plenty of upbeat Christmas and holiday songs to fill our ears as we worked through these exercises.  C h r i s t m a s T a b a t a 20 seconds work, 10 seconds rest until 8 rounds complete (4 minutes each round) Jolly  Jacks (jumping jacks) North  Poles (backwards lunges) alternate Christmas  Tree series (alternate right and left side plank) Jingle  Bell Jumps (burpies) Rockefeller  Skaters (speed skaters) alternate Sleigh  Ride (reverse plank) Cheer  Builders (triceps dips) alternate Tinsel  Twists (bicycles) Sugar  Cookie Crunch (supine toe touches) alternate Flying  Sleigh (supermans) Snow  Plows (push-ups) alternate Enjoy!!!

It is that time of year! Christmas lights and music everywhere. I used the spirit of the season to create our Tuesday Tabata program for this week.  Holiday Arms and Abs all sets are 20 seconds work and 10 seconds rest for a total of 8 rounds (4 minutes) Hot Chocolate Warm-Up - Jolly Jacks (aka Jumping Jacks) - Chimney Climbers (aka Mountain Climbers) alternate for 4 rounds each 30 seconds rest Little Black Dress - Snow Plows (aka Push Ups) - Tinsel Twists (aka Bicycle Crunches) alternate for 4 rounds each 30 seconds rest Christmas Cookie Burner - Snow Angels (aka Plank Jacks) - Jingle Bell Jumps (aka Burpies) alternate for 4 rounds each 30 seconds rest Festive Cheer - Reindeer Runs (aka High Knees) - Tree Trimmers (aka Jump Lunges) alternate for 4 rounds each 30 seconds rest Santa's Helper - Flying Sleigh (aka supine Superman Back Extensions) - Christmas Tree (aka Side Plank - alternate sides each round) alternate for 4 rounds each 30 seconds...

This was our second last session before breaking for Christmas and we were happy to be indoors yesterday with the chilling temperatures outside!! This workout was originally posted in October  www.kelliesfityourlife.blogspot.ca/2013/10/kick-butt-legs-and-core.html  and with a few changes, we did it again this week! Kick Butt Legs and Core Warm-Up 30 seconds of each exercise - walking jacks - marching in place - walking knee raises - walking butt kicks - squats - jumping jacks - running on the spot - high knees - butt kicks - jump squats 1 minute water break Kick Butt Legs - 60 seconds full squats - 30 seconds low squat pulse - 60 seconds around the world lunges (each leg) - 30 seconds mountain climbers Kick Butt - army crawl  (up to 10 and back down) - kneeling glute series - 10 of each         -- butt blasters         -- fire hydrants         -- straight leg pulse  - repeat other leg -...

It had been way too long since we met for our Wednesday Lunchtime Boot Camp! This group is truly amazing and such an inspiration. Yesterday was our first indoor workout for the Lunchtime session and it went really well.  Wednesday Pyramid Workout Warm Up 40 seconds skipping in place 20 seconds low jacks repeat 3 times Strength Building Pyramid 10 reps of everything and with each round you add an exercise example - round 1 is squats; round 2 is squats and squat jacks; round 3 is squats, squat jacks, and back lunge with front kick, etc...) Squats Squat Jacks Backwards Lunge with Forward Kick (5 per leg) Mountain Climbers ( for each 2 legs = 1 rep) Push Ups Burpies Core Series 10 reps each Supine double leg drop Reverse crunches Crunches Dead bug Bicycles V-Sits Russian twists Plank (we did 10 second hold 1st round and 60 second hold 2nd round) repeat 2 times Enjoy!!!

Today for the Get Fit for United series, I am leading the Full Body Strength workout. I have decided to bring back The Perfect 10 Workout from August, with a few tweaks, as this group bring their own hand weights / dumbbells.  Here is the link to the original Perfect 10  kelliesfityourlife.blogspot.ca/2013/08/wednesday-august-28-lunchtime-boot-camp.html ...and the full workout, with the tweaks for today! The Perfect 10 Warm Up 20 jumping jacks 5 burpies The 10 60 seconds of each x 3 rounds Reverse Lunges - holding weight(s) on sides of the body or up near chest Dumbbell Rows - bent over slightly from hips and squeezing shoulder blades together to row elbows upwards  Burpies Side Lunges with Biceps Curl - as you return to standing from side lunge bend elbows to do a biceps curl (30s/side) Push Ups Mountain Climbers Squat Press - squat low and as you stand, press weights up and over your head to a light touch Triceps Extensions - weight overhead, bend...

Another wonderful Tuesday Tabata class for the Get Fit for United Way campaign! Nearly a full class and we had fun through the four stations. Find the 25 minute workout below that will have you sweating and working through your entire body! Full Body Blast Tabata (20 seconds work, 10 seconds rest for everything) Warm Up  (4 rounds of each, alternating = 4 minutes total) - Jumping jacks - Burpies Strength Stations (8 rounds of each = 4 minutes each) 1)  Push Ups 2) Low Squat Side Steps with Resistance Band (could  hold  dumbbell if no resistance band) 3)  Downward Dog Core Series (downward dog position – lift right leg and bring right knee to right elbow, then back up in the air, then to left elbow, then back up in the air and then to your nose, then back up in the air. After all three, switch legs. Continue this way.) 4)  Backwards Lunge with Front Kick (one leg per round, alternating each round) Core (...

It stayed nice and warm inside while the sun set and the temperatures dropped during our Tuesday Tabata class this week! Everyone worked hard, and although I heard a few complaints, I think they enjoyed themselves! 30 Minute Tabata on Tuesday set your timer for 20 seconds work and 10 seconds rest x 4 rounds per set of exercises Warm Up - burpies - jump squats Upper Body 1 - push-ups - triceps dips Lower Body 1 - low lunge pulses (alternate legs each round) - side plank with leg lift (alternate legs each round) Upper Body 2 - army crawl - crab toe touches Low Body 2 - supine glute bridges (on back with knees bent and feet on floor. lift glutes into bridge. slowly lower to ground, uncurling spine. lift back up slowly. repeat.) - squats Core - 3-point plank (low plank from forearms and either one knee or one foot on ground supporting lower body. alternate knee/foot each round) - full sit-ups Enjoy!

Hello! With the second round of Get Fit for United Way, we brought things indoors and are now offering a 30-minute Tabata class as the Tuesday session. The first class was November 5 and we completed an intro to Tabata class, with a little mix of everything! Intro to Tabata all sequences are 20 seconds work, 10 seconds rest for 4 rounds (4 minutes) Warm-Up - jumping jacks - skipping in place alternate each round (4 sets of each) Arms and Legs 1 - push-ups - isometric sumo squat with calf raises alternate each round (4 sets of each) Arms and Legs 2 - army crawl - alternating step-back lunges alternate each round (4 sets of each) Arms and Legs 3 - plank rows (use H20 bottle and alternate rowing arm each round) - pulse lunges alternate each round (4 sets of each) Core - bicycle crunch - side plank with leg lift (alternate legs each round) alternate each round (4 sets of each) Enjoy!

100th blog post!  Pretty crazy ...and exciting! This fitness and health blog was initially started as I distanced myself from teaching fitness classes full time and moved into a nursing career. When nursing school, shift work, and other life things distracted me from my passion, this blog has helped bring me right back to it. Six months ago, I took a leap with my career and now work a "normal" schedule of Monday to Friday. This lifestyle has helped to re-ignite my passion for fitness and helping others enjoy exercise and a healthy lifestyle. By teaching lunchtime boot camp sessions, occasional after-work workouts, and staying connected through the blog, I feel as though I am feeding into my desire of ensuring that I never let this piece of myself be forgotten.  Now, with that being said, I thought we would need to celebrate with an intense, awesome, and new workout! Here we go ... 100 Workout 20 jumping jacks 20 mountain climbers 20 low side steps with resistance...

As I created this post, I see that it is my 99 blog post!!! Very exciting! I think the next workout will focus on "100"... Thoughts?? As mentioned in post #98, Cardio and Core, last week's Get Fit for United Way campaign, we focused on the cardiovascular system and core, or abdominal strengthening. Thursday's workout was inside; first we got warmed up by focusing on the cardio system, then kept our heart rates elevated and the sweat pouring as we concentrated on our abdominal and glutes using our mats! Cardio Kick and Ab Burner! Cardio Kick 30 seconds each - jumping jacks - jump squats - mountain climbers - butt kicks (running on the spot) 30 second rest 30 seconds each - high knees - plank jacks (low plank) - speed skaters - push-ups 30 seconds rest 30 seconds each - burpies - mountain climbers - tuck jumps - wall sit 30 seconds rest Ab Burner - 60 second toe touches - 60 second russian twists - 30 second low plank - 60...

Last week for the Get Fit for United Way campaign, we focused on the cardiovascular system, and well as strengthening the core, or abdominal muscles. Tuesday's class was outside in the river valley and the ladies were warm in no time! Cardio and Core everything is for 30 seconds unless otherwise stated perform grouped exercise back-to-back; only resting when specified - this will ensure your heart rate stays elevated throughout workout - jumping jacks - mountain climbers repeat 30 second rest - crunches - reverse crunches 30 second rest - high knees - burpies - right plank - front plank - left plank 30 second rest - mountain climbers - plank jacks (low plank) - v-sit crunches - russian twists 30 second rest - jump lunges - butt kicks - full sit-ups - bicycles - slow scissors (supine) - 60 second front plank (high or low) 30 second rest REPEAT ALL one more time!! Enjoy!

Fall is here, the leaves are beautiful, and the cool air is just amazing when working out in the river valley. This was an upper body focussed workout for the Get Fit for United Way campaign last Thursday.  Heat Up Those Arms! Warm-Up 30 seconds each - squats with arm swings - jumping jacks - cross country skiers - pendulum jacks - mountain climbers - line jumps Tabata 1 20 seconds work, 10 seconds rest (4 minutes) - wide push-ups - low plank repeat until 4 rounds completed  Partner Time! - partner 1 inchworms 10 meters there and back, while partner 2 does burpies - high five and switch off! Tabata 2 20 seconds work, 10 seconds rest (4 minutes) - triceps dips - high plank tummy tucks repeat until 4 rounds completed  Tabata 3 20 seconds work, 10 seconds rest (4 minutes) - mountain climbers - foot fire repeat until 4 rounds completed  Partner Time! - partner 1 crab walks 10 meters there and back, while partner 2 holds low ...

What a beautiful river valley we have!! This Thursday I was lucky enough to teach a lunchtime boot camp and an after work boot camp with the scenic views! During the lunchtime session we focused on legs! Thursday Legs Warm-Up 30 seconds of each exercise with sprints in between - jumping jacks - speed skaters - shadow skipping - jump lunges Heat Up Those Legs! - 3-way squat series - full/upper half/lower half - 20 reps of each - reverse lunge to high knee - 15 reps each leg - tummy tucks - 30 reps (high plank position and bring knee to elbow, alternating for 30) 1 minute water break Tone the Glutes! - slalom squats - 15 reps/leg - bench steps - 15 reps/leg - alternating push-ups and plank - 7 count down to 1 1 minute water break repeat Heat Up Those Legs! 1 minute water break repeat Tone the Glutes! Enjoy!!

This was a great lower body workout that we did for the Get Fit for United Way campaign last Thursday, October 3. It was an indoor workout and these ladies worked hard!  Kick Butt Legs and Core Warm-Up 30 seconds of each exercise - walking jacks - marching in place - walking knee raises - walking butt kicks - squats - jumping jacks - running on the spot - high knees - butt kicks - jump squats 1 minute water break Kick Butt Legs - 60 seconds full squats - 30 seconds low squat pulse - 60 seconds around the world lunges (each leg) - 30 seconds mountain climbers - 30 second water break repeat Kick Butt - army crawl (up to 10 and back down) - kneeling glute series - 10 of each         -- butt blasters (knee and ankle bent to 90° and raising sole of foot up to ceiling and bring knee back down to floor)        -- fire hydrants (keeping knee bent, lift leg using hip out to the side, like...

Our last lunchtime boot camp of September and we had 10 wonderful women out for this intense cardio workout! It has been awhile since we have done this one, so here it is again! Cardio Kick 30 seconds per exercise x 3 rounds 1) Jumping Jacks 2) Jump Squats 3) Mountain Climbers 4) Butt Kicks rest 30 seconds 5) High Knees 6) Plank Jacks 7) Speed Skaters 8) Push-Ups rest 30 seconds 9) Burpies 10) Mountain Climbers 11) Tuck Jumps 12) Wall Sit rest 30 seconds and repeat two more times! Enjoy!

What a beautiful evening in the river valley it was! The leaves are falling and the cool air with the sun still shining. Beautiful! We had 19 ladies out for this sweaty workout!! Total of 26 minutes and a little extra core at the end! Toned on Tuesday each exercise for 60 seconds, then repeat entire circuit 3 times 1) Jump Sumo Squats 2) Wide Push-Ups 3) Backwards Lunges 4) Army Crawl 5) Single Leg Bridge Raises (supine) 6) Speed Skaters 7) Side Plank with Leg Raise 8) Narrow Triceps Push-Ups 9) V-Sit Hold rest for 1 minute and repeat! Then we did one round of my core circuit! 10 Double Leg Drops 10 Reverse Crunches 10 Crunches 10 Slow Bicycles 10 Dead Bugs 10 V-Sit Crunches 10 Russian Twists 10 second Plank Hold Enjoy!!

Happy Tuesday! Something happened today that has not happened in literally years for me... I taught two classes in one day, and loved it! The fresh air, the dedication, the smiles, and of course, the high fives at the end! Awesome.  We had our weekly "Lunchtime Boot Camp" today instead of the typical Wednesday session because of a conflict and then the Get Fit for United Way program kicked off today. I was approached to collaborate with another fitness instructor on creating a program to raise funds for the great cause of United Way. We have just begun a 6 week session where all registrants take part in Tuesday outdoor, river valley boot-camp style class and Thursday Buns n' Bellies style indoor class! We sold out of spots and are very excited about this initiative! Here are the two workouts from today!  Partners and Bands partner up. one or two resistance bands required for certain exercises.  all exercises are for one minute.  Set #1 1) Jumping Jacks 2) Partner Sta...

What a beautiful day it was to enjoy the outdoors, or at least for some time during lunch break! We had the biggest group out yet with 14 participants!! Awesome! I tweaked the "Perfect 10" workout with a few different exercises, put everyone in groups of 3 or 4 and they rotated through the exercises, sharing a resistance band. The smaller groups seemed to work great, as they were able to visit (between breaths) as they exercised, and then just waited for the time to switch exercises.  Here it is... Even More Perfect 10 each exercise for one minute. repeat entire sequence twice through. Reverse Lunges Resistance Band Wide Rows Burpies Full Sit-Ups one minute rest Side Lunges Resistance Band Biceps Curls Mountain Climbers Bicycles one minute rest Push-Ups Resistance Band Low Squat Side Steps Triceps Dips Plank Enjoy!

Today marked the first boot camp session of September, but it sure did not feel like Fall. It was a beautiful warm and sunny day in the river valley! This week's workout was Wake Up Your Muscles ! Warm-Up (60 seconds each) Inchworm High knees Jumping jacks Full Body Circuit (60 seconds each x 2 rounds) 1) Cobra push-up begin on ground with hands directly under shoulders and feet wider than hip width. Press into hands to lift upper body up and off ground, into a "cobra" position. Using glutes, lift lower body into the air until you are in a "downward dog" position. Lower going through the motions opposite. Repeat.) 2) Pulsing jump squats 3) Plank with leg raises (in low front plank lift one leg up at a time very steady. Lower down with control and switch legs. Does not need to be lifted too high) 4) Pulsing jump lunges 5) Bicycles 6) Wall sit Core 1) Dead bugs x 12 reps 2) Russian twists x 20 reps 3) V-sit crunches x 10 reps Repeat Enjoy!!

I cannot believe it is our last boot camp of August! This month has flown by with so many adventures and fun... Keith and I have called it "The August of Edmonton", as we have rekindled our love with this city as we have explored new trails, restaurants, festivals, more restaurants, and attractions.  Another beautiful sunny workout to end the month! The August Challenge is also drawing to a close. All participants have until August 31 to complete as many of the 30 challenges as possible. They will submit their forms to me Tuesday and I will determine the winner. We will announce next week! The Perfect 10 Workout 60 seconds each exercise x 2 rounds 1) Reverse Lunges 2) Resistance Band Bent-Over Rows 3) Burpies 4) Side Lunges 5) Push-Ups 6) Mountain Climbers 7) Squat Press (with resistance bands) 8) Triceps Dips 9) Resistance Band Side-Stepping 10) Plank Enjoy!!

Happy week everyone! I hope the cool mornings are waking you up and the warm afternoons are reminding you there is still plenty of summer to enjoy! At boot camp today, we had 9 people out and the sun was shining! It was our first workout with the new resistance band tubing. I think the group will enjoy the variety these bring to the workouts. Warm-Up 2 sets of stairs Arm Strength (60 seconds each x 2 rounds) 1) resistance band biceps curls 2) burpies 3) triceps dips Back Strength (60 seconds each x 2 rounds) 1) resistance band wide rows 2) push-ups 3) supermans Core (10 reps each, except plank) 1) supine double leg drop 2) reverse crunch 3) crunch 4) slow bicycles 5) dead bug 6) v-sits 7) russian twists 8) 60 second plank hold Enjoy!!