Sunday, 21 April 2013

Cardio & Core

A great way to get your week off to a good start is to plan for success! Meal and workout planning is key to making sure you stay on track with whatever the upcoming days may bring!

Here is a great workout to start your day off! ..or to do whenever fits into your daily life.

Cardio & Core

30 jumping jacks

30 mountain climbers
15 crunches (upper core)
15 reverse crunches (lower core)
30 high knees

10 burpies
30 seconds right plank

30 seconds front plank

30 seconds left plank
30 mountain climbers

15 plank jacks (from low plank position)
15 v-sits
30 russian twists
30 alternating jump lunges 

30 butt kicks
15 sit ups
30 bicycles
30 scissors
60 second front plank


Daily Core Stabilizer Routine


I have recently changed the direction of my nursing career and gone from a position where I could be on my feet for the majority of my shift, to now sitting between my desk and meetings for most of my day. I try to move around every hour and take advantage of my long lunch break by going for walks and enjoying downtown! Our bodies are not meant to be still for long periods of time and many people feel these negative effects as low back discomforts and sometimes injuries. I have created a core routine for those of us who sit for the majority of our work day. This core stabilizing and strengthening routine can be added to any cardio and/or strength workout you might already do, or you can do it on its own. In the morning before work, or in the evening after a long day. 

Please make sure to take good care of your core. A strong core will help prevent and rehabilitate low back injuries. 

Daily Core Stabilizer Routine


cat/cow spinal flexibility

- on all 4's. Inhale as your curve your back down, looking up at the ceiling. Exhale as you "crunch" your hips and chin towards your abdomen and chest, rounding your back.

- repeat with breath x 15 reps.

kneeling "supermans"

- on all 4's. Keeping your hips level, extend one arm straight ahead with opposite leg extended behind you. Keep core engaged. Return to starting position.

- repeat other side. 

- continue alternating x 10 reps. 

transverse abdominal (TVA) activations

- supine with knees bent and feet resting flat on floor/mat. Engage core by tucking belly button towards spine and flatten low back into the mat. Release.

- repeat x 15 reps. 

front plank

- from elbows and toes. Hold plank by keeping straight body and engaging through the core. 

- start with 15 seconds and work your way up to 30s hold. 

side plank

- from elbow and side of foot. Make sure joints are "stacked" (elbow under shoulder and feet stacked). Engage core and hold body in straight line. Switch sides. 

- hold 15 seconds. 

- repeat other side

baby cobra

- lie on front side with hands under shoulders. Engage core. Gently lift chest off floor/mat, using low back. Make sure feet/legs stay on mat. 

- breathe for 3-4 seconds. 

- lower slowly.

- repeat x 10 reps.

Roll like a ball 

- to loosen back before stretching. Lie on back and tuck legs into chest. Roll up and down spine a few times.


downward dog 

- start on all fours. Lift seat and press heels down to floor with arms stretched in front. Upside down "V". Walk legs back and forth. 

- hold for 10-15 seconds

pigeon pose 

- from downward dog, bend one knee and place it behind the wrist on the same side. Lower down to floor. Opposite leg should be straight behind. Lower upper body over bent knee until feel good stretch. 

- hold 15 seconds. 

- return back to downward dog, switch sides and repeat.

kneeling hip flexor stretch 

- kneeling lunge, making sure front leg knee is over ankle (not passing over top of toes). Allow hips to drop down until stretch in front of hip felt. May need to extend back leg farther for deep stretch.

- hold 15 seconds. 

- repeat other side.


10-20-30 Upper Body Workout!

Happy Sunday!

I hope everyone had a lovely weekend! We sure did :) We are now relaxing and looking forward to a great week ahead. Here is a great upper body workout that you can do at home, at the park, or at the gym ... 

10 burpies
20 mountain climbers
30 alternating biceps curls (
with dumbbells, resistance bands, or other weighted object!)
20 push-ups
10 triceps dips (from bench or stair)
20 bent over rows (with dumbbells, barbell, resistance bands, or other weighted object!)
30 second high plank (from hands)
20 chest press (
with dumbbells, barbell, resistance bands, or other weighted object!)
10 burpies
20 jab-cross/side (shadows boxing)
30 tummy tucks (push-up position and bring one knee at a time slowly up to same elbow)
20 triceps dips
10 push-ups


Thursday, 4 April 2013

Postpartum Circuit

Prenatal and postpartum are unique times in women's lives. I have recently completed my Pre- and Postnatal Fitness Specialization. I am excited to have my first postpartum "client" tomorrow! My wonderful friend who is 7 weeks postpartum is going to allow me to test out my skills. 

Please enjoy, or feel free to pass this along to someone you know who id looking to get back into a fitness routine after the birth of their baby. If you have recently delivered, please make sure to have clearance from your health care provider (especially if your delivery was 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

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


10 seated pelvic floor lifts

10 supine transverse abdominal activations (TVA) - flattening the low back curve

10 slow crunches

10 cat/cows (on all fours)

10 kneeling superwomans

30 second plank (from knees)

30 second child pose

15 second side plank/side

Stretch - seated hamstring, butterfly, standing quads, chest opener...


April is a time for new beginnings ...

Welcome back!

I cannot believe it has been 6 months since I have posted. Keith and I have been busy with many things. We are still keeping active with 5-6 workouts/week, but I have to admit I have become more dependent on my favorite fitness sites for ideas! We still enjoy trying new healthy recipes. Overall, we continue to strive to be the healthiest we can be!

April always makes me think of spring, whether it appears that way outside or not. A time for new beginnings and summer just around the corner. I am in the process of shifting the direction of my nursing career and heading downtown for a more administrative focussed position. I am giving up shift work and patient care and gearing up for policy reviews and taking my weekends back! We are excited for this new change and enjoying the journey! I hope this will also keep me blogging more regularly :) 

Below is a workout routine I created for us a few weeks ago. We enjoy completing one set after a run or bike, or two sets if this is all we are doing. It is great to do with someone else and can be completed at home or at the gym!

Full Body Pump

30 jumping jacks
30 mountain climbers
15 lunges/leg (with weights if you have them)
15 bent over rows (with weights or bands)
15 chest press (weights or bands)
30 mountain climbers
5 burpies
15 squats (with weights)
15 side lunges/leg (weights)
15 biceps curls (weights or bands)
15 triceps dips
30 jumping jacks
5 burpies
1 minute plank (high from hands or low from forearms)
30 slow bicycles
30 flutter kicks
3 slow supine leg raises