Hike & HIIT Workout

Hello!

I have recently learned about an amazing community builder called Hike it Baby! Hike it Baby is a new parents group in over 100 cities around the country dedicated to getting families together and out into nature with newborns and little ones. We have a wide variety of hikes and urban strolls and the best part is all of our hikes are FREE! Shortly after hearing about this community in Edmonton, I led my first Hike & HIIT!! We had an amazing turnout! I led 18 women and their littles through a 30-minute trail walk in the beautiful MacTaggart Sanctuary, followed by a 20-minute high intensity interval training (HIIT) workout for whoever wanted to stay! Some babies had fallen asleep, as we all "wore" our babies in various carriers, so there were modifications offered for these moms. Other moms did not feel like participating that day, which is completely fine! Some watched, or fed their littles while we worked out! We all enjoyed much fresh air, making new friends, and a few laughs!

Here is the HIIT component of our time together! This is an efficient way to squeeze in a little cardio and a little toning in a short amount of time. You will feel amazing afterwards! Set your timer and GO!!

Hike & HIIT

30 seconds each

1) knee lifts

2) alternating side lunges

3) deep squats

4) twist with swinging arms

HIIT

45s work : 15s rest

1) high knees (on the spot)

2) double squat and up (down-down-up)

3) jumping jacks or walking jacks

4) plank from knees or toes

5) burpies w/ shimmy (step with hands when in push-up position)

6) triceps dips (from bench, stair, or coffee table)

7) mountain climbers (can make incline from stair or coffee table)

8) side plank opener (rotating between side planks)

9) speed skaters (keep back toes off ground to increase difficulty)

10) biceps curls (use dumbbells, resistance band, soup cans, etc)

11) swimming superwoman (on the floor paddling and kicking!)

12) reverse crunches (knees bent and opening from hips)

13) baby breaths (practicing deep belly breathing | inhale expanding belly out and exhaling, bringing belly back in tight)

Stretch!

Enjoy!!

xox,

Kellie

Comments

Pelvic Health Series: Our journey to regaining strength, alignment and function Kellie - part 2

Hello! I am starting this post with a huge thank you!! Jamie and I are incredibly humbled by, and grateful for the beautiful messages we have received since opening up about our journeys through this pelvic health blog series. Amongst your notes, we have found joy in knowing that you are becoming more aware of the changes occurring within your body. Many of you have even sought assessment because of our journey and we could not be more proud of you for doing so. Truly! If you have not read our previous posts in the series, please check out Jamie’s first and second installments as we as my first that precedes this post! Also, I wanted to remind all of you that there are so many incredible women’s health physiotherapists in Edmonton and surrounding area. Jamie and I are both seeing Jillian Palmer, from Bounce Back Physical Therapy , because we had started to develop a professional relationship with her through referring clients. We appreciated her approach, and her proximity ...

Mom & Me Fit, Prenatal Fit, Family Fit, & Mom & Me Yoga in Edmonton!! Our new Fall 2017 Schedule is here!

The evening air is cooler, the sunrise is later, and it seems like we are all settling back into our routines. I love fall. I love the crisp breeze and wearing scarves. Even for those of us not in school or without little ones in school yet, the fall is still a great time to hit a reset button. Small changes in our daily routine can have huge impacts on our health and overall fitness goals. Wake up 15 minutes earlier each day to sneak in a quick sweat or stretch. Challenge yourself to test out one new healthy recipe weekly. Carry around a water bottle to make sure you are hydrated. Focus on your alignment throughout your work day or while playing with your little ones. Schedule a class or two to attend every week to make yourself accountable to others. These are just a few ideas, but the list is lengthy! How are you adding a little extra health to your daily life? A little does go a long way and remember, do not strive to be perfect. Strive to find a healthy balance ...

Adventuring with Onya

“I have loved her, my little wanderer, with a mind full of wild forests and eyes that await adventures.” - Conny Cernik As an active mom, my girls have both spent a lot of time in a baby carrier. With our first daughter, Brooke (now three years old), we used a soft structured carrier (SSC) often for neighborhood walks, grocery shopping, adventures in the mountains, airplanes, and occasionally tasks around the house. When Mikah (now 10 months old) came along, the carrier became an extremely important part of my life! With a busy toddler to play with, snacks and meals to prepare, a house to [attempt to] keep clean and tidy, and a Little who wanted lots of snuggles (as newborns should!) “baby wearing” as it is called became part of my daily life. I am fortunate to have two girls who enjoy being “worn”, as it makes “mom life” easier with access to both hands and also makes adventuring a ton of fun! Finding a baby carrier that works for your body and that is equally comfor...

Fit Your Life

Search This Blog