Fit Your Life

Happy Thursday! It is a busy and exciting week as Keith and I are looking forward to the marriage of two of our most amazing friends Saturday! If this beautiful sunshine continues, I know the bride's smile will be just a touch bigger :). Yesterday we had an amazing leg workout for lunchtime boot camp. Twelve people came out!! I couldn't believe it. The dedication and energy this group has is inspirational! Thank you all for being so wonderful and making this fun! Legs!! Ship Game - if you were there, you remember, if you weren't, you can enjoy this game another day!! Heat up those Legs (30 seconds each) - jumping jacks - wide legged squats - alternating front lunges - speed skaters Repeat Tabata (20 seconds work, 10 seconds rest) - jump squats - side lunges Tabata - jump lunges - glute kick backs Lower Abs   (30 seconds each) - flutter kicks - supine double leg drops - cross body toe touches - slow bicycles - plank Enjoy!!

What a beautiful week it has been! Sunny and warm.. Keith and I have tried to get outside after work as much as possible and we are looking forward to more sun this weekend! I spent some time last weekend preparing some healthy treats for our lunches, or just to have on hand when we need a little boost! These all keep well in the freezer, so making big batches all at once saves time and helps keep you on track for eating well.  Here are three of the recipes we tried and are loving them so far this week! I hope you find some inspiration for your own kitchen! Key Lime Protein Balls (makes approximately 22 balls) Ingredients: 2 Cups of Cashews 1 Cup of Pitted Dates 3 Scoops of Protein Powder 1 Tbsp Vanilla Extract ¼ Cup Unsweetened Coconut (optional) ¼ Cup Ground Flax (optional) Juice of 1 Lime Zest of 1 Lime ¼ Cup Water Directions: Add your two cups of cashews to your food processor and blend until it is flour. Add your 3 scoops protein powder and pulse until blended...

Another beautiful sunny Wednesday in the river valley and 10 people braved the ' Climb to the Top ' workout! I have to share this... It it too funny not to! An email sent to me from a participant titled "40 Minutes After Bootcamp": God grant me the serenity to accept the sweat I cannot stop; the courage to change the shirt again; and wisdom to show up next week. Climb to the Top Each exercise is repeated for 30 seconds (brief break in between exercises - 10 seconds max Stair intervals are 1 minute (as many as you can - challenge yourself Jumping Jacks Squats Army Crawl Stairs | 1 minute Push-Ups Plank Jacks Stairs | 1 minute Forward Lunges Burpies Stairs | 1 minute 2 minute break and repeat one more time Core Series Complete 10 full reps of each exercise before moving on to the next | 1-2 sets. Double leg drop (on back with straight legs, keep low back arch flat on ground as legs lower and return) Reverse crunches (bend knees, keep low back arch flat, low...

Another beautiful Wednesday in the Edmonton river valley! We had 8 wonderful people sweating and working hard through this workout... Warm-Up Hill Sprints - sprint up, jog down - 5 hills Crazy 8's - 60 jack squats (jumping jacks with a squat at the bottom) - 20 spiderman push-ups (from toes move right hand and foot staggered in front of left, perform push-up, repeat other side for 10/side; from knees move right hand to stagger in front of left, perform push-up, and repeat other side) - 20 squat with twist (as you raise up from squat lift and bend knee while crossing opposite elbow across your body for an oblique twist; with next squat twist other side) - 15 full sit-ups - 45 second low squat hold (attempt for knees and hips to be parallel) - 45 second plank hold (from elbows or hands, toes or knees - challenge yourself!) - 10 burpies - 60 high knees Partners - Cardio and Arms - one partner push-ups - other partner jumping jacks while encouraging other! 30 seconds, then switch and r...

Hello and happy Thursday!  The weather this week has been beautiful and warm! Finally feeling like summer time! Our workout this week was hot..so a little extra sweaty, but who doesn't appreciate that before heading back to the office? Cardio Kick - perform each exercise for 30 seconds - after 4 exercises, take a 30 second rest - repeat 3 times Jumping Jacks Jump Squats Mountain Climbers Butt Kicks Rest High Knees Plank Jacks Speed Skaters Push-Ups Rest Burpies Mountain Climbers Tuck Jumps Wall Sit Rest repeat x3 Core - double leg drop x10 reps    (on back with straight legs, keep low back arch flat on ground as legs lower and return) - reverse crunches x10 reps  (bend knees, keep low back arch flat, lower feet to ground and return) - crunches x10 reps   (feet on ground, hands on head, crunch lower ribs to hip bones, lower) - bicycles x10 reps   (lift feet off ground, rotate to bring opposite elbow to knee, fluid motion) - scissors x10 reps  (on b...