Thursday, 25 June 2015

Is your core ready for summer?

I love adding a little extra core to any workout! After a full body strength routine, a beautiful run in the sun, or a sweaty bike ride! We can always use a little extra abdominal strengthening to help support great posture, tighten our tummy, and prepare for or recover from the stretching that occurs during pregnancy.

Here is a quick routine that can be completed on its own or added to another workout!



Bikini Abs Circuit

1) Supine Leg Drop
Start with back on floor, legs straight up into air. Keep neutral spine, lower legs as much as possible without lifting low back off floor. Slowly return legs to starting position. Repeat.

2) Bent Knee Reverse Crunch
Same motion as leg drop, but knees are now bent to 90°. Only hinge at hips (knees locked) to bring heels of feet toward ground *just* to touch, then return to starting position. Repeat.

3) Upper Abs Crunch
Feet on ground, with knees bent. Hands start on either side of head (not behind head to avoid pulling neck). Lift upper body to peel shoulder blades off floor. Return slowly. Repeat.

4) Dead Bug (10/side)
All four limbs start in the air. Hold right arm and left leg while releasing left arm and right leg slowly toward ground - stretching away from each other. Return to starting position. Lower right arm and left leg. Repeat.

5) Slow Bicycles (10/side)
On back - touch hands to each side of your head (not pulling behind neck), and bend knees. Twist to look over your right side while you touch left elbow to right knee at the same time as you extend left leg. Switch sides fluently. Repeat.

6) V-Sit Crunch
Sitting up, place hands on either side of hips. Lift legs up, bent to 90° and find balance on tail bone. Straighten legs and slightly lower upper body backwards. Crunch body back to start. Repeat.

7) Side Plank (10 seconds/side)
Facing right side, balance on right forearm (elbow under shoulder) and stacked feet. Push hips into the air. Hold 10 seconds. Without break, switch to left side. Hold.

8) Front Plank (10 seconds)

Without break from left side plank, balance on both forearms and toes. Hold.

Coconut Cashew Bars


I love finding delicious, easy, and nutritious snacks to have on hand in the fridge and/or freezer! These tasty treats are easy to prepare and store well in the fridge or freezer. They are the perfect snack to grab before and/or after workouts, for the busy woman on the go, and to pack for healthy camping/hiking/biking!

I found this great recipe on ToneItUp.com and made a few modifications. Enjoy!!

Coconut Cashew Bars
Makes 12 bars



1 cup of cashews
½ cup of coconut flakes or shavings (unsweetened)
1 cup of dates (I use regular dates and soak for five minutes)
2 tbsp of lime zest
2 tbsp lime juice
pinch of sea salt
1 tbsp pure maple syrup
[optional] sprinkle of hemp hearts for garnish

Add all ingredients to the food processor and pulse a few times to create a dough. Next, press mixture into a parchment lined pan. Sprinkled hemp hearts on top, if desired. Refrigerate for at least 1 hour and cut into bars. Keep these individually wrapped or covered in the fridge for up to five days or in the freezer for longer.

xoxox
kellie

Monday, 22 June 2015

FREE CLASSES!!

To celebrate Canada Day next week, Fit Your Life is offering FREE CLASSES Tuesday, June 30, 2015!!

This is your opportunity to try out classes and see how much fun you can have while working out! Come by yourself, or bring a friend or two!

Healthy Mamas = healthy families! Lets do this together!

Remember to please bring your water, a yoga/exercise mat, and whatever your baby might need (for the Mom & Me Fit class).


Register online HERE!! Space is limited.



*for those who have already purchased summer passes, you will not be charged for June 30 :)

Sunday, 21 June 2015

Summer is Here!!

Welcome Summer!

I hope you are all getting excited for everything this summer will bring you! ...vacations, beaches, camping, time with friends and family, cold drinks, hot BBQ meals. I love this season and am looking forward to packing as much as we can into these months!

Even though it was from the beginning of spring, not summer, I went back to an old workout that is oh-so-good!! Enjoy this sweat session from 2011!!


Make sure to check out Fit Your Life's Mom & MeFit (outdoors!!) and Prenatal Fit summer schedule. You can now pre-register and pay online! See you soon!



Thursday, 11 June 2015

What you need in your hospital bag?

Packing your hospital bag.

Some women have this done before they are six months pregnant and others put it off until the very last second. Whatever your style, here are a few essentials, according to me.

What to bring with you to the labour and delivery unit
- health care card and government identification (this is the first thing you will be asked for upon arrival)
- your prenatal papers (you will be given these at your 36/37 week appointment)
- lip balm
- a hair elastic (or a couple)
- snacks for your partner/support person (make sure there is protein: trail mix and granola bars are great, as well as apples)
- coconut water (a great way to stay hydrated with electrolytes through your labour)
- music (either through your phone or separate device)
- a change of clothes for yourself
- a change of clothes for your partner/support person (I also recommend flip flops)
- phone charger
- camera
- list of people to call immediately after baby comes and a list to text/call a little later on (or decide how you and your partner will take care of this differently)
- a pen (nurses don’t give their pens out very easily!)
- a small pad of paper or your "Notes" app in your phone (to mark down any names of nurses and doctors and anything else that you might want to remember for your baby book)

What to leave in the car (as long as it is safe and secured)
- baby's car seat
- baby's going home outfit
- baby's diapers (only one or two needed just before you go home)
- your pillow for your night's stay at the hospital
- an extra pillow for your partner/support person (in case they are able to spend the night)




Thursday, 4 June 2015

Online registration is now OPEN!!

Summer session is quickly approaching! Click here to register for all Mom & Me Fit and Prenatal Fit classes!

Notes:

- Drop in options are available for all classes, but preregistration is a must.
- For Mom & Me Fit, all ages of children are welcome!!

I look forward to seeing you sweat soon! xoxox

NEW Tabata Workout

This 20 minute workout will leave you feeling toned and sweaty! Tabata workouts are a great way to have an intense and efficient workout in a short amount of time. Despite the name of this workout, it is great for everyone and will challenge all fitness levels. 

Prenatal - ensure you focus on your balance and stability through each exercise and move slowly. Remember to breathe. (this is for everyone, but especially our pregnant ladies!)

What you need:
- an exercise mat
- a resistance band or dumbbells
- water
- an interval timer (I like the Seconds Pro app)



How to set up for a Tabata workout...
You will complete each set before moving on to the next, starting with Set 1. Your timer will be set for 20 seconds of work with 10 seconds of rest x 8 rounds. You will alternate between the two exercises in each round to complete the 4 minute set (4 rounds of each exercise). Take a one minute break before starting Set 2. Continue this way until all four sets are complete! It should take you 20 minutes to complete ... 4 sets at 4 minutes each with a 1 minute break in between!

Mama's Tabata

Round 1
Single Leg Squat

Start with feet hip width apart. Lift right foot off the floor and behind you to balance on left foot. Bend through left knee and hip to lower your glutes back and down towards the floor. Stay engaged through your core and keep your chest high. Squat as deep as you can, then straighten through the left knee and hip back to standing. Complete entire 20 seconds on left leg. Switch to right leg next round.

Deadlift with Row
From a standing position, hold resistance band handles and stand on band (or dumbbells) 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 from hips 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. As you stand up, squeeze elbows behind you to row resistance towards chest. Palms facing in and elbows pointed back. Squeeze shoulder blades together. Return to starting position. Repeat.

Round 2
Around the World Lunges
Start with left foot in the middle of your mat. Right foot will step forward to perform a front lunge. Coming through the middle, then right foot will step out to perform a right side lunge (right knee bends while left knee stays straight). Coming through the middle again, step right foot back into a backwards lunge. There is always the option to touch your toe in the middle between lunges to find your balance. Continue all 20 seconds on the right side. Switch legs next round.

Push Away Balance
Start in a single leg squat position. Bend through standing leg to lower your hands towards the floor. When palms reach your mat, bend elbows to lower into a mini push-up (hips will stay high and remain balancing on one foot). Press through palms and engage through core to return to standing. Continue entire round on the same side. Switch legs next round. 
Prenatal: Complete this exercise using a wall. It will resemble a plyo push-up, just balancing on one leg and on an incline!

Round 3
Alternating Froggers
From a high plank position (hands on floor with wrists, elbows, and shoulders stacked and legs extended behind you) walk alternating feet to the outside of your hands. Keep hips low by contracting your abs through the entire movement.

Squats with Biceps Curls
Step both feet on band while holding onto handles (or one dumbbell in each hand). Arms are relaxed. Bend knees to lower into squat position. Simultaneously bend elbows to curl handles towards shoulders. Return to starting position. Keep core engaged throughout movement.

Round 4
Side Kick with Shuffle
Start with feet wide than hip distance apart and bend through knees to engage legs and core. Do a walking shuffle to the right (right foot-left foot) then perform a side kick with right foot. Walking shuffle to the left (left-right) then side kick to the left. Stay low through your legs and keep your core engaged. Continue to alternate sides. 

Burpie 
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. 


ENJOY!!


If you are pregnant or newly postpartum, ensure that you have clearance from your 
healthcare provider to exercise before completing this routine.