Monday, 8 December 2014

Christmas Cheer

'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 seconds rest

Christmas Cookie Burner

- Snow Angels (aka Plank Jacks)
- Jingle Bell Jumps (aka Burpies)

alternate for 4 rounds each

30 seconds rest

Festive Cheer

- Reindeer Runs (aka High Knees)
- Tree Trimmers (aka Jump Lunges)

alternate for 4 rounds each

30 seconds rest

Santa's Helper

- Flying Sleigh (aka supine Superman Back Extensions)
- Christmas Tree (aka Side Plank - alternate sides each round)

alternate for 4 rounds each

30 seconds rest

Holly Jolly
- Christmas Tree Push Ups (aka Dolphin Push Ups)
- Cookie Crunches (aka Full Sit Ups)

alternate for 4 rounds each


Wednesday, 20 August 2014

Baby & Me Bootcamp #9

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

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 / v-sit crunches


Thursday, 7 August 2014

Core Shredder

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


Tuesday, 5 August 2014

Baby and Me Bootcamp #7

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

Circuit 2⃣

Row with band
Around the world lunges (reverse, side, forward lunges - switch legs each round)
Front kicks

Circuit 3⃣

Triceps extension with band
Pulsing squats
Leg lift crunches

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

Circuit 6⃣

Push ups
Curtsy lunges
Full sit ups
Jumping jacks

CardioWalk/jog around park x1



Monday, 28 July 2014

Baby & Me Bootcamp #5

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

Core10 double leg drops
10 reverse
10 crunches
10 full sit ups
10 bicycles
10 russian twists
10 v-sits
60 second plank


Monday, 21 July 2014

Baby & Me Bootcamp #4

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. 

Pump Yo' Jam

one loop around park

(30 seconds each)
1) Jumping Jacks
2) Squat Jumps
3) Speed Skaters
4) Ski Moguls

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

(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) Glute Kick-Back - all fours
7) Altnerating Lunges
8) Glute Kick-Back - all fours

one loop around park

repeat Tabata 1, Isometrics, and Tabata 2


1 minute plank
10 bicycles
20 reverse crunches
30 mountain climbers
20 hip lifts in side plank (10/side)
10 double leg drops


Monday, 14 July 2014

Arm Burner

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

30 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


Baby & Me Bootcamp #3

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

walk/jog around playground x1


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

10 double leg drops
10 reverse crunches
10 crunches
10 slow bicycles
10 v-sit crunches
10 russian twists
30 second plank



Tuesday, 24 June 2014

Baby & Me Bootcamp #2

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

- 10 double leg drop
- 10 crunches
- 10 bicycles
- plank 30 seconds

x2 sets 
- second set 60 second plank



Baby & Me Bootcamp #1

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...

- 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)

- double leg drop x10
- bicycles x10
- crunches x10
- plank x30 (twice)



Wednesday, 11 June 2014

Postpartum Circuit

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

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... whatever feels good!!


The Rise and Shine Workout

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


The Any Trimester Prenatal Workout

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.

The Any Trimester Prenatal Workout

30 walking jacks (jumping jacks without the "jump" - step your feet side to side while moving your arms)
5 step-out burpies (burpies without the "jump" - hands on the floor, step your feet to a high plank, then step back)
15 weighted squats on BOSU (or on the floor - use dumbbells, barbell, or filled water bottles)
15 biceps curls on BOSU (or on the floor - use dumbbells, barbell, or filled water bottles)
15 BOSU push ups (or kneeling or raised push-ups)
10 BOSU lunges/leg (or on the floor - use dumbbells, barbell, or filled water bottles)
15 triceps dips (keep the knees bent and lower while bending your elbows to 90 degrees)
10 cat/cows (on hands and knees - great for the spine)
10 kneeling supermans (low back strengthening)
30 second plank (kneeling if you are further than 16 weeks)

Repeat x 2-3 sets