Monday, 30 March 2015

Spring Fitness Classes in Edmonton!!


Spring is a time for fresh beginnings and to prepare for the warm weather! Check out the various women’s only classes offered with Fit Your Life to get you feeling beautiful for summer!

Kellie, owner and instructor of Fit Your Life, is a Registered Nurse in Labour & Delivery, a Certified Exercise Physiologist, and has a specialty in Pre- and Postnatal Fitness. You will have fun sweating this spring while learning how to incorporate fitness into your everyday life!

email kellie.fityourlife@gmail.com to register!   


Mom & Me Fit $100
  Tuesdays 9:30 – 10:30am May 12 – June 16
              Whole Family Health (indoor) - 6523 111 Street NW
This is a fun and interactive class that will benefit you and baby! Keep active as a new mom while learning how to incorporate baby into your fitness routine! Parents who are active are more likely to have active children, and it's never too early to be a healthy role model! Your body went through an amazing process creating a new life. Mom & me Fit will focus on reshaping your postpartum body and make you feel stronger than ever before! 

Prenatal Fit $100
  Tuesdays 7 – 8pm May 12 – June 16
  Wednesdays 7 – 8pm May 13 – June 17
              Whole Family Health (indoor) - 6523 111 Street NW
Keep active throughout your entire pregnancy! Exercise has amazing benefits for you and your growing baby! Being active while pregnant promotes better rest, lessens discomforts, and assists labour. A fit pregnant body also leads to a quicker recovery postpartum! Prenatal Fit is tailored for the ever-changing pregnant body and will challenge you physically, while preparing you mentally for the birth of your baby. 



email kellie.fityourlife@gmaill.com to register!    

Sunday, 29 March 2015

Springtime HIIT!

High Intensity Interval Training is a great way to increase your heart rate, burn calories, and tone in the comfort of your own home! This workout is great for everyone! There are modifications for less impact/intensity if required for pregnancy, or other reasons. 

Get ready to SWEAT!

Also, we will be announcing details for our upcoming fitness classes SOON!! Stay tuned for Prenatal Fit, Mom & Me, and Fit Your Life Bootcamp classes starting May 2015 in Edmonton!! Email kellie.fityourlife@gmail.com for any questions. 

Springtime HIIT
for this workout, you will need a mat, a set of dumbbells or a resistance band, and some water!
exercise descriptions below


Exercise Descriptions (with Prenatal Modifications in Yellow!!)

10 burpies | step-back burpies
From a standing position, bend at hips to place hands on floor as you jump or step feet back into a high plank. Jump or step feet to return to standing and jump! Repeat.

20 mountain climbers | walking mountain climbers
From a high plank position (hands on floor with wrists, elbows, and shoulders stacked and legs extended behind you) from feet jog or walk alternating feet under your body. Keep hips low by contracting your abs through the entire movement. For every two feet = one rep!

30 biceps curls (alternating)
Holding resistance band handles (and standing on band) or dumbbells beside your body, bend through one elbows to bring hand towards shoulder. Straighten arm, with control, to return to starting position. Repeat other side. Continue alternating until 30 reps complete (15/side).  

20 push-ups | kneeling or wall push-ups
From a high plank position (hands on floor with wrists, elbows, and shoulders stacked and legs extended behind you) start with toes on the floor and drop to your knees whenever needed. Lower body as one unit by bending at elbows and engaging through your core. Imagine one straight line from shoulders to your ankles (or knees for modified version). Press through hands to raise body back to starting position. Repeat. 
If knee push-ups add too much pressure to abdomen, try wall push-ups instead: place hands on wall at approximately shoulder height. Have feet a good distance away so that your body is on a diagonal. Bend at elbows to being chest closer to wall. Press through palms to return to starting position. Repeat. 

10 squat jacks | squat with calf raise
From a standing position, have feet hip width apart and press through heels to jump and land with feet wider than hip width (think sumo/plie squat) and bring arms over head simultaneously. To return, jump to bring feet back to hip width and arms to your sides. Repeat. 
If jumping is uncomfortable, try a squat with calf raise: start with feet hip distance apart and lower into a squat, ensuring that your knees are over your ankles and not passing your toes. Hold this squat as you raise your heels by pressing into the ball of your foot. Return heels to floor. Repeat. 

20 jump lunges | alternating lunges
From a standing position, step one foot behind you. Bend through both knees to achieve ninety degree angles (or close to) in each. Press through front heel and back toes to jump and cross legs in the air to land in opposite stance (other leg in front). Lower into the lunge. Repeat until all reps complete. Each jump = 1 rep.
If jumping is uncomfortable, try alternating lunges: From a standing position, step one foot behind you. Bend through both knees to achieve ninety degree angles (or close to) in each. Press through front heel to bring back leg to starting position. Repeat other side. One lunge = one rep. 


30 bent over rowsFrom a standing position, with feet hip distance apart hold dumbbells (or resistance band handles and stand on band) beside your body. Bend slightly at waist, but maintain engaged core and flat back. Row dumbbells (or handles) towards chest by squeezing shoulder blades together and drawing elbows in and up to pass your sides. Slowly release. Repeat.

20 triceps extensions
From a standing position, hold one dumbbell (or one handle of resistance band and stand on the other) between your palms and above your head. Elbows should be facing forward. Bend through elbows, while squeezing biceps against ears (or as close as possible), to lower resistance behind your head. Press through your hands to lift the resistance back over your head. Keep core engaged through the entire movement to not arch through your back. Repeat. 

10 burpies | step-back burpies
as above

20 jumping jacks | walking 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. 
If jumping is uncomfortable, try walking jacks: instead of jumping both feet at once, step one foot to the side and then back as you perform the same up and down motion with your arms. Alternate legs each rep. 

30 deadlifts
From a standing position, have dumbbells (or resistance band handles and stand on band) in each hand with palms facing towards your body. With core and legs engaged, hinge at hips to lower resistance towards floor while keeping a slight bend in the knees. Bend until your hands are near your lower leg. With core engaged and spine straight (looking slightly forward helps) lift your upper body back to standing position. You should feel your hamstrings and glutes working here! Repeat. 

20 squats with leg abduction (alternating)
From a standing position, have feet hip distance apart as you bend through knees and push your bum behind you to lower into a squat. Most of your weight should be in your heels to ensure that your knees stay over top of your ankles (your knees should not pass over your toes!). As you straighten your legs to the starting position, lift one leg to the side away from your body. Return the leg to starting position. Repeat the squat and continue to alternate legs until all reps complete. 

10 burpies | step-back burpies
as above

20 bicycles | cat-cow
From a lying position, back is on floor with shoulder blades and bent knees off floor. Hands by the ears, rotate body to bring right elbow to left knee while twisting. Then, left elbow to right knee. This is one rep. Repeat until all are complete.
If bicycles are contraindicated, try cat-cow: from hands and knees, ensure joints are stacked and spine is neutral. Inhale as you look up and curve tailbone towards ceiling. Exhale as you look down and bring hip bones in towards belly button. Continue to move with your breath. Each full movement is one repetition.

30 second plank | kneeling/modified plank
From your forearms, ensure that elbows are stacked under your shoulders and feet or knees are extended behind you. Spine should be straight with a line from your shoulders to ankles or knees (if bent knees on floor). Press into elbows to keep upper back lifted and engage core to keep hips from curving towards your mat. Hold for 30 seconds.

20 side plank hip dips (10/side)
Lying on your right side with your legs straight, prop yourself up with your right forearm so your body forms a diagonal line. Rest your left hand on your hip. Brace your abs as you slowly lower your right hip towards the floor and lift back to starting position. It is fine if the movement is only a few inches. Repeat for 10 reps, then switch to your left side.

10 double leg lowers | seated baby hugs
Lying on your back place your hands, palms down, under your tailbone to support your spine. Lift legs straight above you and engage through your core by pressing the small of your back into your mat. With legs and core engaged, lower legs together as far as you can without compromising the control of your core. Lower back should not lift off the mat. Lift legs to starting position and repeat. 
If lying on your back is contraindication, try seated baby hugs: from a comfortable seated position, place hands on your knees. Similar to the cat-cow, inhale as you look up to the ceiling and curve tailbone behind you. Exhale as you look down and press spine behind you while drawing baby in towards you. Really focus on opening your chest on the inhale motion. Repeat. 

Tuesday, 17 March 2015

Mommy's Full Body Routine

Happy Tuesday! Getting a workout in with a new baby can be tricky, as they need so much from you! So, why not incorporate cuddles and tickles into your exercise routine?

This workout allows you to hold baby as your "weight" for some exercises and be face to face with you for others! Exercising is about loving your body, so add a little extra love from your Little while you are it!


Workout breakdown...

Warm-up
- if weather and time permit, go for a walk around the block (or further) to get your muscles ready!
- if this doesn't work, do a few sets of stairs in your home, or a series of squats, lunges, arm circles, etc. 

Squats - feet hip width apart and hold baby securely. engage core by drawing belly button in towards spine. chest is up and shoulder blades are squeezing together. bend through hips and knees to lower towards floor, ensuring that your bum goes out behind you. you should always to able to see your toes! lift to standing. repeat.

Alternating Lunges - feet hip width apart and hold baby securely. engage core by drawing belly button in towards spine. chest is up and shoulder blades are squeezing together. step one foot forward and lower hips towards floor. you should be able to see your front toes - knee should not pass over. press through front heel to return to standing. alternate legs. 

Biceps Curls - place baby on floor or where ever they are safe and comfortable (vibrating chair, etc) and grab your resistance band. step on middle of band while holding one handle in each hand. have a slight bend in your knees and engage your core. bend elbows to bring handles towards shoulders, while keeping your chest up. return slowly to starting position and repeat. 

Shoulder Press - either using resistance band OR your baby ... stand tall with core engaged and press band handles over your shoulders to meet above your head. complete all reps this way. if the band is too tight for this, step on one handle and do a one-handed press with one side. complete 10 on one side, then switch to the other side. if you are using your baby as resistance, with core engaged, lift baby above your head and lower slowly. repeat for all reps. 

High Plank - place baby on your mat with your hands on either side of him/her. from your knees or toes, engage core and ensure hips are in line with your shoulders. hold for 30 seconds. 

Chest Press - lie on floor with resistance band under upper back OR holding baby above your chest. feet on floor with knees bent. press handles or baby towards ceiling until elbows are straight (not locked). lower slowly. repeat. 

Cat/Cows - stay on all fours. inhale as you look towards ceiling and curl tailbone up at the same time. allow baby to drop towards floor. exhale as you curl chin and pelvis inwards and hug baby while rounding your spine out towards ceiling. continue this fluid motion focussing on loosening through your spine and not worrying about how deep you go. repeat.

Kneeling Superwomans - transition from side plank to all fours (hands and knees). hands should be directly under shoulders; stacking wrists, elbows, and shoulders. knees should be directly under hips. press into right hand and left knee as you lift left arm and right leg straight and away from your body. engage your core by drawing baby in towards you and try to keep back flat. return to starting position. extend right arm and left leg. repeat.

Bridge Lifts - set up in bridge with baby on your hips. from your back, feet should be under your bent knees. lift glutes off the floor while pressing through heels and engaging your core. lower slowly - think about uncurling your spine, one vertebrae at a time. repeat. 

Slow Bicycles - baby will be beside you for this one. lie flat on back with shoulder blades and bent knees off floor. hands by the ears, rotate body to bring right elbow to left knee while twisting. then, left elbow to right knee. repeat.

Side Plank - right forearm and right knee. left leg will be straight over right bent knee while you face open to the right side. left hand can be on left hip, or straight up into the air. press hips up to keep a straight line from left ankle to left shoulder. hold for count of 30 seconds before switching over to left side.

Enjoy!!

Tuesday, 10 March 2015

Morning Magic Muffins

There is nothing better than having a healthy and delicious breakfast ready to go when you wake up on a busy morning! Baking a nutritious batch of muffins to have on hand is a great way to ensure that you start your day off right, even if you are running out the door!

This recipe can be modified to for any "fixings" you like (nuts, coconut, even dark chocolate!!) and can be stored in an airtight container in the freezer to keep them fresh!

Morning Magic Muffins
makes 24 muffins
nearly done baking!
Ingredients
2 cup whole wheat flour (oat flour can be substituted)
1 1/4 cup coconut sugar
2 tsp baking soda
2 tsp cinnamon
1/2 tsp salt
3/4 cup unsweetened apple sauce
3/4 cup coconut oil (melted)
2 cup grated carrot
1/2 cup dried cranberries (unsweetened) 
1/2 cup unsweetened coconut flakes
1/2 cup slivered almonds
3 eggs
1 1/2 tsp vanilla

Directions
Preheat oven to 350 degrees. Line muffin tin with paper liners or use non-stick spray. Mix dry ingredients in a large bowl. In a smaller bowl, blend remaining ingredients. Stir together until just blended. Spoon into muffins tins (3/4 full) and bake for 20 minutes. 

Cool on rack and enjoy!

Monday, 2 March 2015

Booty Burner - Lower Body Workout

A brand new lower body workout that will tone your legs and booty with 10 moves! 

Complete this workout by setting a timer for 45 seconds of "work" and 15 seconds of "rest", then repeat the circuit 2-3 times through! 

Prenatal version below!



1) maintain engaged core as you perform jumping jacks
2) feet wider than hip width. bend at knees to bring hips parallel to ground. pulse here. straighten through legs if you need a quick break, then come back into low squat. 
3) feet wider than hip width. knees slightly bent and legs engaged. bend at waist to bring hands towards shins. back stays straight. lift from core to return to standing. squeeze glutes. 
4) feet hip width. step one foot back at a time into reverse lunge. think both knees bent to 90 degrees. 
5) deep in right lunge position. pulse with control and engaged core. 
6) deep in left lunge position. pulse with control and engaged core. 
7) perform squat. jump. return with control into squat position.
8) hold low squat. with core engaged, plant hands and jump feet back into a high plank. jump feet back towards hands. lift into low squat. 
9) high plank position. stay light on feet while jogging knees in towards chest, one at a time. 
10) on back with hands at head and elbows bent. legs off ground and bent knees. cycle through legs, touching opposite elbow to opposite knee.


1) maintain engaged core as you perform walking version of jumping jacks
2) feet wider than hip width. bend at knees to bring hips parallel to ground. pulse here. straighten through legs if you need a quick break, then come back into low squat. 
3) feet wider than hip width. knees slightly bent and legs engaged. bend at waist to bring hands towards shins. back stays straight. lift from core to return to standing. squeeze glutes. 
4) feet hip width. step one foot back at a time into reverse lunge. think both knees bent to 90 degrees. 
5) deep in right lunge position. pulse with control and engaged core. 
6) deep in left lunge position. pulse with control and engaged core. 
7) perform squat. at top, lift right leg out to side (abduction) as high as you can while maintaining balance and core stability. on next squat, abduct left leg. 
8) hold low squat. with core engaged, plant hands and walk feet back into a high plank. walk feet back towards hands. lift into low squat. 
9) high plank position. stay light on feet while walking knees in towards chest, one at a time. do not crunch knee too much into baby ;)
10) on all fours (hands and knees). lift right foot towards ceiling while maintaining 90 degree bend in knee. repeat 5 on this side, then switch. continue to alternate legs until time is complete.

Any questions? Email me at kellie.fityourlife@gmail.com

Don't forget to register for Fit Your Life's first ever rounds of Mommy & Me Bootcamp and Prenatal Fit! These prenatal and postpartum fitness classes are some of the best in Edmonton and great for moms and moms-to-be! More details here!

Enjoy!