Wednesday, 28 August 2013

Wednesday, August 28 Lunchtime Boot Camp

I cannot believe it is our last boot camp of August! This month has flown by with so many adventures and fun... Keith and I have called it "The August of Edmonton", as we have rekindled our love with this city as we have explored new trails, restaurants, festivals, more restaurants, and attractions. 

Another beautiful sunny workout to end the month! The August Challenge is also drawing to a close. All participants have until August 31 to complete as many of the 30 challenges as possible. They will submit their forms to me Tuesday and I will determine the winner. We will announce next week!

The Perfect 10 Workout

60 seconds each exercise x 2 rounds

1) Reverse Lunges

2) Resistance Band Bent-Over Rows

3) Burpies

4) Side Lunges

5) Push-Ups

6) Mountain Climbers

7) Squat Press (with resistance bands)

8) Triceps Dips

9) Resistance Band Side-Stepping

10) Plank


Wednesday, 21 August 2013

Wednesday, August 21 Lunchtime Boot Camp

Happy week everyone! I hope the cool mornings are waking you up and the warm afternoons are reminding you there is still plenty of summer to enjoy!

At boot camp today, we had 9 people out and the sun was shining! It was our first workout with the new resistance band tubing. I think the group will enjoy the variety these bring to the workouts.


2 sets of stairs

Arm Strength (60 seconds each x 2 rounds)

1) resistance band biceps curls

2) burpies

3) triceps dips

Back Strength (60 seconds each x 2 rounds)

1) resistance band wide rows

2) push-ups

3) supermans

Core (10 reps each, except plank)

1) supine double leg drop

2) reverse crunch

3) crunch

4) slow bicycles

5) dead bug

6) v-sits

7) russian twists

8) 60 second plank hold


Thursday, 15 August 2013

Team Retreat Morning Workout

I was asked to create a workout to commence our team retreat for today! It was a beautiful morning and we got to enjoy this workout outside while preparing for our great day ahead... I was so impressed by these ladies and we had a blast while we did this!

Team Sweat


20 side reach with arm extension

5 standing sun salutation series

Blood Pumping (30 seconds each)

March in place

Walking high knees (or running for an extra challenge)

Low squat shuffle (step side-to-side while holding low squat)

Squat and twist (mini-squat then as you stand, bring one leg up to meet the opposite elbow)

Stations (1 minute at each station - they worked in pairs and rotated through once)

Alternating lunges

Push-Ups (from toes or knees)

Sumo squats (wide stance)

Triceps Extension (with dumbbell behind head and elbows pointed up. Straighten elbows to lift dumbbell and lower slowly)

Standing calf raises

Biceps curls (with dumbbells)


15 cat-cow (on all fours, rounding the back down and looking up with with head and tailbone, then pushing back up towards sky while pushing through hips and shoulders to tuck belly in for concave centre)

30 second low front plank (from toes or knees)

30 seconds right side plank

30 seconds left side plank

15 full sit-ups


Wednesday, August 14 Lunchtime Boot Camp!

Another beautiful week in Edmonton with much sunshine and some warmth! I think this is a busy week, as we only had four participants out this week for boot camp, but one new recruit and they worked hard!!

Keith named this week's workout...

Pump Yo' Jam

Warm-Up | 30 seconds each | 2 sets |
1)       Jumping Jacks
2)     Squat Jumps
3)     Criss Cross Jacks
4)    Ski Moguls (feet together, twisting while hopping like skiing around moguls)

Tabata One | 20 seconds work, 10 seconds rest | alternating for 4 full rounds |
1)       Incline Push-Ups (using bench with feet on ground)
2)     Burpies

Isometrics | 1 minute each |
1)       Low squat hold
2)     Plank hold

Tabata Two | 20 seconds work, 10 seconds rest | alternating for 4 full rounds |
1)       Alternating Backwards Lunges
2)     Speed Skaters

Isometrics – repeat!

1 minute plank
20 bicycles
20 reverse crunches
30 mountain climbers
15 hip lifts in side plank/side
20 single leg lowers


Friday, 9 August 2013

Thursday, August 8 Lunchtime Boot Camp!

Happy Friday!

Wednesday was a rainy and miserable afternoon, so we ended up postponing our workout to Thursday at lunchtime. It was a great turnout for an intense 20 minute circuit session!

Our focus for this week's boot camp was maximizing the core muscles. All exercises involve deep core stabilizers!

The August Challenge also kicked off this week with 30 healthy challenges to cross off from now until August 31! Good luck!!

Maximize Your Core!

Complete each exercise for 1 minute

Jumping Jacks

complete for entire minute.


start in high push-up position. jump your legs to your hands, like the middle part of a burpie. jump them back. continue to do this without standing up.

Bird Dog Crunches

from all fours. stretch out your right leg behind you and left arm in front of you. bend your knee and elbow while crunching into your belly button, rounding your back, and touch your opposite elbow and knee under your tummy. switch sides after 30 seconds. 

Dolphin Push-Up

start in downward dog from your forearms. with control, lower your chin to your clasped hands (hips will straighten slightly), then press hips back to downward dog. repeat.

Lunge Lift and Kick

start in a back lunge. bring back leg up to bent knee while balancing on standing leg. kick bent knee back out behind you, keeping it as high as possible. while balancing, bring knee back in front, then return to back lunge. repeat all reps on one leg, then switch sides.

Plank Row to Rotation

start in high plank. row one arm upward to chest height. then begin rotating body open toward that side. arm will straighten toward sky. now in side high plank. return to plank. switch sides after 30 seconds.

Rest for 1 minute

Repeat 2 more times!!


Tuesday, 6 August 2013

Friday, August 2 BONUS Lunchtime Boot Camp!

There were a few extra things going on at the office Wednesday this week, so I decided to offer a second (or bonus!) workout on Friday. A good way to kick off the long weekend!!

This is the perfect workout to do at home, outside, at the campsite, wherever!! As you do not need any equipment and you will be sweating in no time!

This is what we did...

Fit in In - Long Weekend Style!

15 jump sumo squats

15 wide push-ups

15 backwards lunges/side

10 up-down plank/side

15 single-leg bridge/side

15 skater jumps/side

10 leg lifts in side plank/side

10 narrow triceps push-ups

30 second v-sit hold

2 minute rest

Repeat x3!!


Tuesday Toning

Good evening!

This week, Keith and I have decided to do two-a-days! We are planning to run before work each day and complete a strength workout in the evening. This morning, we ran 5km and did this workout before supper. 

Fit Your Life motto for the month of August: "do not find the time, make the time".

Thank you to Kim for inspiring me with this quote a few weeks ago!

The Workout

Surfers - 10 reps

start on your belly with hands under shoulders. press up to push-up position as you jump your feet forward staggered (one in front) like on a surf board. stay low. arms out wide. place hands back on ground and hope back to belly. alternate front leg each time.

Biceps Curl to Shoulder Press - 15 reps

using dumbbells. start with weights near your legs. bend elbows to curl dumbbell up to shoulders. rotate so palm is now facing out. press dumbbells up to meet above your head. return dumbbells to starting position by reversing motions.

Lunge Lift and Kick - 10 reps/side

start in a back lunge. bring back leg up to bent knee while balancing on standing leg. kick bent knee back out behind you, keeping it as high as possible. while balancing, bring knee back in front, then return to back lunge. repeat all reps on one leg, then switch sides.

Dive Bomber Push-Ups - 5 reps

start in downward dog. lower head towards hands and "scoop" upper body through arms to upward dog. return to downward dog in reverse motion. this will burn.

One-Legged Bridge Lifts - 10 reps/side

from bridge position on your back, lift one leg straight in the air. keep strong. using grounded leg, push hips upwards and lower gently. repeat on same side through all reps, then switch sides.

Calf Raises in Bridge - 15 reps

keep both feet grounded in bridge position. lift hips as high as possible. lift heels and raise on to tip toes. lower heels. continue until all reps complete.

Dead Bug Abs - 20 reps, alternating sides

laying on back, lift legs and arms straight into the air. lower right leg and left arm away from the body to a hover. do not allow them to drop or touch the ground. bring back slowly and repeat with left leg and right arm. continue alternating until all reps complete.

Plank with Hip Twists - 20 reps, alternating sides

from a low plank position, stay on toes while rotating hips one side to the other. keep hips low. rotate side-to-side until all reps complete.

Repeat x3 sets


Monday, 5 August 2013

Tone It Up Buffalo Cauliflower Bites

The lovely Tone It Up girls have come up with a delicious vegetarian solution for hot wings! Buffalo Cauliflower Bites! 

The recipe can be found about halfway down the page here ...

...or below.

Tone It Up Buffalo Cauliflower Bites
Makes 3 servings

1 head of Cauliflower
3 Tbsp Extra Virgin Olive Oil
1 Tbsp nutritional yeast
Pinch of Salt
2 Tbsp Buffalo Tabasco Sauce

Preheat Oven to 450°.Cut the cauliflower into bite sized pieces. Place in a plastic zip top bag, add salt and olive oil. Mix around until the pieces are coated. Place them on baking sheet and sprinkle nutritional yeast over them. Bake for 15 minutes or until browned. Out of the oven, place them into another zip top bag, add Buffalo Tabasco Sauce and shake around to coat the cauliflower. Serve immediately.

Tasty and Healthy Summer Treat

Happy August Long Weekend!

It has been a beautiful weekend filled with wonderful people, exploring nature in and around the city, and delicious food. On hot summer days, most of us with crave a certain delicious treat. Ice cream. It might not be for all of you, but ice cream continues to be one of my most craved indulgences.

Since these cravings have the habit of coming around more often in the summer, we were happy to find inspiration for an alternative treat! Personalize as you see fit!

Yogurt and Fresh Fruit Parfait

Non-fat Greek yogurt - we use plain (you could use flavoured, but contains more sugar)
Fresh fruit - pile it on high! (we like kiwi, fresh berries, cherries, or whatever else is in season)
Maple syrup - a little for extra sweetness
Shredded coconut - for a little extra deliciousness


Thursday, 1 August 2013

Wednesday July 31 Lunchtime Boot Camp!

Last boot camp session for July 2013! Crazy! 

It was another warm and sunny workout in the Edmonton River Valley. We had 10 wonderful participants who all pushed themselves a little harder than last week! I love seeing the dedication and smiles that each of these people bring!!

I put them through one of my previous posted workouts - 

Cardio and Core! ...with extra core at the end!

30 jumping jacks 

30 mtn climbers

15 crunches

15 double leg drops

30 high knees

10 burpies

30 seconds right plank - 30 seconds front plank - 30 seconds left plank

30 mtn climbers

15 plank jacks

15 v-sits

30 russian twists

30 alt jump lunges

30 butt kicks

15 sit ups

30 bicycles

30 scissors

60 second front plank

An Extra Kick of Core!

1 minute plank

20 bicycles

20 reverse crunches

30 mountain climbers

15 hip lifts in side plank/side

20 single leg lowers