Fit Your Life

Week night meals can be healthy, delicious, and fun! Trying new recipes or modifying one to create your own dish is a great way to expand your supper selection. I love stuffed peppers! Often I use a recipe, but last week I felt like making one up as I went. My photos are not awesome and my amounts are estimated...but I hope you enjoy none-the-less!! This recipe was husband and infant approved! Brooke was hungry - hence the missing pepper! Tasty Stuffed Peppers Ingredients 1 package lean ground turkey 3 bell peppers 1 cup cooked wild or brown rice 2 cups chopped veggies of your choice (I used sweet peppers, tomatoes, and carrots) 1 cup pineapple salsa 1/2 cup vegetable broth Spices: black pepper, chili powder, garlic powder, paprika, and cayenne (to taste) Optional: shredded cheese Directions 1) Preheat oven to 400 °  F. 2) Brown ground turkey on stove. You may choose to add some spices as turkey is cooking. 3) While turkey is cooking, slice bell peppers in...

Mama’s Lower Body Circuit Full leg and glute workout for new Mamas what you will need: - a mat - water - resistance band (or dumbbells to mix things up!) - a timer (the “Seconds” or “Seconds Pro” apps work great!) Warm-Up 3 Sun Salutations       1 minute Tipsy 1 minute Walking Jacks 1 minute Sumo Squat 30 seconds Sumo Squat Pulse Get Your Heart Rate Up! 15 Jumping Jacks – try to jump these, but listen to your body if your pelvic floor can tolerate it. If not, switch to walking jacks. 10 Push-Ups – start on your toes! You can always drop to your knees if needed. 20 Mountain Climbers – keep your hips low! One rep = both feet! 20 Bicycle Crunches – opposite elbow and knee meet. Every “meet” = one rep. Toning Intervals! 45 seconds work : 15 seconds rest Squat with Biceps Curl – use resistance band or dumbbells Pendulum Lunges – 1 st set all on one leg, switch for 2nd set Shoulder press – use resistance band o...

As a new mom or a mom-to-be, taking time for yourself and doing things that make you happy is actually a completely selfless act! Because you are used to taking care of others and worrying about everyone else the rest of the day, you are likely to feel selfish doing these activities. Stop right there. Do not feel selfish. Do not feel guilty. You need this time. Taking this time for you will actually make you a better wife, partner, mom, sister, aunt, friend, and coworker. You will be happier! Happier people have more energy to spend with the ones they love. So, go on, do that something that makes you feel oh-so-good and then get right back to taking care of everyone else! This week, I challenge my clients do do two "selfish" things! One activity had to be fitness-related and the other could be whatever made them feel good. These activities did not have to be solo, they could involved their Littles, their partners, or other people, but they had to be activ...

This is a great 10 minute workout to complete after a jog, HIIT routine, or on it's own to strengthen and tone your upper body! What you will need: - dumbbells (I suggest 3-10lbs so that the final three reps of each exercise are difficult to get through, but you can maintain proper form)  - or a resistance band (modifications for some exercises) - a mat - water for when you're all done! The workout: Modifications are highlighted in a colours shown here: - lesser intensity (i.e. pregnant and newly postpartum women) - resistance band variation Jumping Jacks  From a standing position, press through heels to jump feet wide while simultaneously reaching arms above your head. Jump back to starting position. Repeat.  This can also be performed walking if jumping is not an option (pregnant and newly postpartum). Burpies From a standing position, bend at hips to place hands on floor as you jump feet back into a high plank. Jump feet to return to standing and jump! R...

Rock That Baby! Full Body Prenatal Workout what you will need: - a mat - water - resistance band (or dumbbells to mix things up!) - a timer (the “Seconds” or “Seconds Pro” apps work great!) Warm-Up – 3 minutes 1 minute each 1) Sun Salutations 2) Tipsy 3) Warrior 2 Flow Full Body Toning 20 Full Plié Squat 20 Low Pulsing Plié Squats 20 Balancing Glute Kick – right side       (10 hips open and 10 with hips square) 20 Full Plié Squat 20 Low Pulsing Plié Squats 20 Balancing Glute Kick – left side       (10 hips open and 10 with hips square) 15 Bent Over Row with Triceps Kickback Biceps 21’s (7 full curls, 7 bottom half, 7 top half) 20 Shoulder Raises (alternating lateral and forward raises) Full Body Circuit 2 minutes work : 30 seconds rest – set your timer! 1) Single Leg Dead Lift with Upright Row 2) Back Lunge with Shoulder Press (switch sides after 1 minute) 3) Squat with L...

It's the first long weekend of the warm weather in Alberta and I hope you have fun plans with awesome people! Remember to surround yourself with those who make you feel good. 

I love my BOSU! It is a great way to get a little extra core, balance, and stability work while exercising the entire body! I posted a similar workout to this awhile back, but re-vamped it!! Little B and I complete this routine twice through yesterday morning.  What you will need: - a BOSU ball (you can modify this workout if you do not have one!) - a set of dumbbells (8-15lbs each so that you can conplete the reps with proper form, but it is a challenge) Instructions All exercises are completed using the BOSU! (blue side is less challenging, black side is more challenging) Step-Ups - one foot is in centre of blue or black side (depending on your level), step other leg through to touch foot beside balancing foot. Step bent leg back onto the floor. Repeat all reps before switching sides. Squats - plant both feet, shoulder width apart, on blue or black side (depending on stability). Bend knees to lower booty back and behind. Keep your knees over your ankl...

These are some of the most common questions I have heard regarding our summer schedule , as it is a little different and much more flexible than our usual six-week pre-registered sessions! This was our wonderful group for the free Bootcamp - May 5 Why the changes? For the summer months, I wanted to make our schedule more flexible with drop-in options and "punch passes" so that you can attend when it works into your summer plans! With the 10- and 5- Class Pass can we mix and match our classes? Definitely!! The most common classes to do this will be the Tuesday morning Mom & Me Fit and the Wednesday evening Bootcamp. Prenatal Fit is indoors, in a smaller space, and you must be pregnant to attend this class. Therefore, if you are pregnant and have a little one, you can attend any of the classes! Will I receive a resistance band with the 10- or 5- Class Pass? For the Summer Session, we will not be including a resistance band as a part of registration. Co...