Fit Your Life

'Tis the season! The season of cookies, fudge, truffles, hot chocolate, and other sweet treats is upon us. This season also seems to fill up with gatherings, parties, shopping, and decorating. These are all wonderful things, but we cannot forget to stay active and move as much as we can squeeze in.  I created this holiday themed Tabata workout last Christmas. Keith and I pulled it out last weekend and enjoyed a good sweat.  Remember... with Tabata, you work maximally for 20 seconds, then take a 10 second break. Repeat this for 8 sets to one series (4 minutes). For the workout below, you will alternate exercises every set (total of 4 sets each). Holiday Arms and Abs 20 seconds work and 10 seconds rest 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 second

Our final class was awesome! Although we nearly cancelled due to the threat of rain, it turned out to be great weather to sweat! We finished the summer program with a full body workout, including tabatas and hill work. I am so proud of this group for committing to 10 weeks of bootcamp!! Thank you to each of the ladies, their babies, and tots for a great summer!! Mix It Up Warm Up - 1 walk/jog loop around park Full Body Tabatas 20 seconds work + 10 seconds rest x 8 rounds per exercise (4 minutes per exercise, then move on to next) 1) low squat pulses 2) incline push ups (using bench/table) 3) walking lunges (pushing stroller) 4) triceps dips Hill Work - lunge up hill pushing stroller - mid way down hill perform 15 stroller biceps curls and 15 stroller rows repeat Core Tabata 20 seconds work + 10 seconds rest x 8 rounds total (go through each exercise once, then repeat all four = total of 4 minutes) 1) full sit ups 2) bicycles 3) double leg drop 4) v-sit /

Most people feel like they could use a little extra core work every once in awhile.. Below is a great little core routine that makes a nice addition to another workout, or to do on it's own when you are short on time. Pair this with a 20-30 minute cardio for a great kickstart to your day! Core Shredder 30 mountain climbers 10 burpies 10 double leg drops 10 reverse crunches 10 crunches 10 stability ball passes 10 bicycles 10 russian twists 10 plank jacks (low plank) 1 minute low plank repeat for 2-3 sets Enjoy!!

Hello and what another beautiful week it is! We have lucked out with the weather for our weekly sessions, and despite some mosquitos today, otherwise the bugs have stayed away. There is no post for last week (session #6), as it was the same workout as session #2.  Today we did a full body workout with six circuits and some cardio to start, midway, and at the end. Great work ladies and babes!! Warm Up Walk/jog around park x1 Circuit 1⃣ Bicep curls with band Lunge with front kick Bicycle crunches Burpies Circuit 2⃣ Row with band Around the world lunges (reverse, side, forward lunges - switch legs each round) Supermans Front kicks Circuit 3⃣ Triceps extension with band Pulsing squats Leg lift crunches Shuffles Cardio Walk/jog around park x1 Circuit 4⃣ Chest press with band Sumo squats Toe touch crunches Mountain climbers Circuit 5⃣ Shoulder press with band Jump squats Plank Sprints Circuit 6⃣ Push ups Curtsy lunges Full sit ups Jumping jacks Cardio Walk/jog around p

Another beautiful week last week for bootcamp outdoors and only three sessions left for the summer. Through the heat and sunshine, we focussed on legs, both strength and endurance. Here it is... Leg Burner Walk/jog around park Hills #1 - lunge up hill with stroller - jog down and up (leave stroller at top) - jog down and bear crawl up Squat Series (30 seconds each) - low squat - high squat - full squat 30 second break and repeat Leg Circuit (60 seconds each) - single leg squats (30s/side) - reverse lunge with knee raise (30s/side) - low squat side step (with band) - calf raises (with stroller) 60 second break and repeat Walk/jog around park Hills #2 - run up/down x3 (leave stroller at bottom) - lunge up with stroller - mid-hill squats with stroller x15 Core 10 double leg drops 10 reverse 10 crunches 10 full sit ups 10 bicycles 10 russian twists 10 v-sits 60 second plank Enjoy!!

Last week was another hot bootcamp day! Luckily, Baby B and I were able to arrive early and snag a couple tables under the shade for our workout. The light breeze and shade were great during the workout, and the sunshine felt great as we finished with core in the soccer field.  I borrowed this workout from one I created last September 17 (2013). It is a great full body routine that combines a few different styles.  P ump Yo' Jam one loop around park Cardio (30 seconds each) 1) Jumping Jacks 2) Squat Jumps 3) Speed Skaters 4) Ski Moguls repeat Tabata 1 (20 seconds work, 10 seconds rest) 1) Incline Push-Ups 2) Triceps Dips 3) Incline Push-Ups 4) Triceps Dips 5) Incline Push-Ups 6) Triceps Dips 7) Incline Push-Ups 8) Triceps Dips Isometrics (60 second hold) 1) Low Squat Hold 2) Plank Hold Tabata 2 (20 seconds work, 10 seconds rest) 1) Alternating Lunges 2)  Glute Kick-Back - all fours 3) Alternating Lunges 4)  Glute Kick-Back - all fours 5) Alternating Lunges 6) 

As we enter our last month of half marathon training, I have created a more regimented cross training/ strength training schedule to balance out our weekly running. Thursdays, we now focus on upper body and here is our new Arm Burner workout! Arm Burner Warm-up 3 0 Jumping Jacks 10 Burpies x2 sets Resistance Training use dumbbells or resistance bands 15 Arnie Press Biceps Curls 21's (7 lower half - 7 upper half - 7 full) 15 Overhead Press 15 Push Ups 15 Triceps Press Backs 10 Army Crawl 10 Jab Cross w/ weights 30 second High Plank x2 sets Enjoy!!

It was HOT last week, but these ladies and their babes powered through a sweaty workout! It was a full body, no equipment workout that focussed on muscle endurance, as each set was one minute long. Participants could take little breaks throughout the minute, if required, and were encouraged to join back in as quickly as hey could! The Workout Warm-Up walk/jog around playground x1 Strength  1 minute jump sumo squats 1 minute wide push-ups 1 minute backwards lunge (30 seconds per leg) 1 minute army crawl 1 minute single leg bridge (30 seconds per leg) 1 minute speed skaters 1 minute side plank leg lift (30 seconds per side) 30 seconds narrow triceps push-ups 30 seconds v-sit hold repeat x 3 sets Core 10 double leg drops 10 reverse crunches 10 crunches 10 slow bicycles 10 v-sit crunches 10 russian twists 30 second plank Stretch Enjoy!!

Week two was another success! A beautiful morning to be outside and share the fresh air with wonderful ladies and their babies. This week we combined body weight exercises and the use of the hill to get a great sweat! Here is what we did... Warm-Up - walk/jog with stroller around park at own pace Body Weight Strength - 15 squats - 15 sumo squats - 15 calf raise in sumo squat quick water break - 15 plank jacks  - 15 triceps dips - 15 sit ups Hill Work - run x3 OR walk x2 OR lunge x1 up and down hill - 15 stroller biceps curls downhill (safety first!) - 15 stroller rows downhill (safety first!) Repeat Body Weight Strength Repeat Hill Work Jog/Walk loop with or without stroller Core - 10 double leg drop - 10 crunches - 10 bicycles - plank 30 seconds x2 sets  - second set 60 second plank STRETCH!!! Enjoy!

Our first Baby & Me Bootcamp was a success! We had a great turnout, with the little ones outnumbering us, but so fun! I have heard that everyone's triceps and quads felt great the next day!! Here is what we did last week... Warmup - walk/jog around paved loop at own pace with stroller Full Body Endurance Circuit (90 seconds each station) - squats - row (with band) - walking lunges - elevated push-ups (we used a picnic table) Arm Tabata  (20 seconds work, 10 seconds rest - alternating exercises x4 rounds each) - burpies - triceps dips Leg Tabata (20 seconds work, 10 seconds rest - alternating exercises x4 rounds each) - squat jacks - bench step-ups Repeat Full Body Endurance Circuit   (30 seconds at each station) Core - double leg drop x10 - bicycles x10 - crunches x10 - plank x30 (twice) STRETCH!! Enjoy!

I am re-posting this workout from April 2013, as it can be intimidating to get back in to exercise after having a baby. Not only intimidating, but tricky finding the time for yourself to do so. This workout is great for strengthening and stretching muscles after baby comes and to get you back moving! Make sure you have medical clearance from your physician or midwife prior to exercise postpartum, especially if you had a c-section.  Postpartum Full Body Circuit Warm up  - either a brisk walk around the neighborhood. If weather non-permitting, a series of walking lunges, stair climbs, shoulder rolls, and arm circles Full Body Circuit 15 body-weight squats 15 bent over rows with dumbbells 30 seconds walking jacks  10/side standing cross body crunch (opposite knee to elbow) 15 triceps dips 30 seconds walking lunges 10 reverse lunges/leg 15 shoulder presses 30 slow mountain climbers repeat x1 Core 10 seated pelvic floor lifts 10 supine transverse abdominal activations (TVA) - flat

My absolute favourite time to workout is in the morning!  Now.. having a new baby around can sometimes mean I workout when I can, not when I "want", but she is pretty accommodating. Luckily, for now, she likes watching me exercise while sitting in her vibrating chair. This is a great workout to wake your body up and get you ready for whatever your day might bring! Rise and Shine Workout Warm Up / Cardio - 10 burpies - 20 jump squats - 30 jumping jacks - 20 jump squats - 10 burpies Legs / Arms - 10 jump lunges - 10 push-ups - 20 squats with calf raise - 20 triceps dips - 30 speed skaters - 30 biceps curls - 30 speed skaters - 30 biceps curls - 20 squat with calf raise - 20 triceps dips - 10 jump lunges - 10 push-ups Core - 10 full sit ups - 20 side plank hip dips (10/side) - 30 russian twists - 30 second low plank - 20 slow bicycles - 10 full sit ups Enjoy!!

Staying active during pregnancy can help you physically cope with your changing body, but also help you emotionally. Although it can be tough to get motivated with the fatigue, aches, and everything else that carrying your growing baby can bring, you will be glad you got moving! Increasing your fitness level prior to and during your pregnancy helps your body with the changes it must go through, it can also help your labour, delivery, and recovery! This workout is great for any trimester, as the exercises will not put you in positions that create excess stress on joints or your spine. If you were not exercising much prior to your pregnancy, or have not during your pregnancy, please take it easy and begin with one set at your own pace. If your doctor or midwife is following your pregnancy closely for any reason (high blood pressure, gestational diabetes, etc.) please consult them prior to exercising. Also, if you are on bed rest or modified bed rest, please do not complete this workout