Sunday, 30 August 2015

Hike & HIIT Workout

Hello!

I have recently learned about an amazing community builder called Hike it Baby! Hike it Baby is a new parents group in over 100 cities around the country dedicated to getting families together and out into nature with newborns and little ones. We have a wide variety of hikes and urban strolls and the best part is all of our hikes are FREE! Shortly after hearing about this community in Edmonton, I led my first Hike & HIIT!! We had an amazing turnout! I led 18 women and their littles through a 30-minute trail walk in the beautiful MacTaggart Sanctuary, followed by a 20-minute high intensity interval training (HIIT) workout for whoever wanted to stay! Some babies had fallen asleep, as we all "wore" our babies in various carriers, so there were modifications offered for these moms. Other moms did not feel like participating that day, which is completely fine! Some watched, or fed their littles while we worked out! We all enjoyed much fresh air, making new friends, and a few laughs!

Here is the HIIT component of our time together! This is an efficient way to squeeze in a little cardio and a little toning in a short amount of time. You will feel amazing afterwards! Set your timer and GO!!


Hike & HIIT

30 seconds each
1) knee lifts
2) alternating side lunges
3) deep squats
4) twist with swinging arms

HIIT
45s work : 15s rest

1) high knees (on the spot)
2) double squat and up (down-down-up)
3) jumping jacks or walking jacks
4) plank from knees or toes
5) burpies w/ shimmy (step with hands when in push-up position)
6) triceps dips (from bench, stair, or coffee table)
7) mountain climbers (can make incline from stair or coffee table)
8) side plank opener (rotating between side planks)
9) speed skaters (keep back toes off ground to increase difficulty)
10) biceps curls (use dumbbells, resistance band, soup cans, etc)
11) swimming superwoman (on the floor paddling and kicking!)
12) reverse crunches (knees bent and opening from hips)
13) baby breaths (practicing deep belly breathing | inhale expanding belly out and exhaling, bringing belly back in tight)

Stretch!

Enjoy!! 
xox, 
Kellie

Sunday, 16 August 2015

Fall Schedule


September 28 – November 11

Mondays
(no class October 12)

9:30 – 10:30am Mom & MeFit @ The Surf Studio (8708 51 Ave NW, Edmonton)
- all ages of children welcome (multiple children too!)
- babywearing modifications available!
- please note - we are not using the surfboards for this class

7 – 8pm Prenatal Fit @ Whole Family Health (6523 111 St NW, Edmonton)


Wednesdays
(no class November 11)

10 – 11am Mom & Me Fit @ Whole Family Health (6523 111 St NW, Edmonton)
- babies 6 weeks – 12 months welcome!
- babywearing modifications available!


Prices:
6-week pre-registered = $85
Returning client = $80
Drop-in = $15/class

Referral discount = $5 off your pre-registered package!

Hike It Baby!

I am so very excited to be leading my first Hike It Baby hike tomorrow morning! I came across this group only a few weeks ago and LOVE the idea! There are branches throughout North America and volunteers lead groups of new parents through hikes in their own areas. It is a fantastic way for these new parents to connect and explore, all while enjoying the fresh air with their Little!

I immediately wanted to plan my first lead hike, so here we are! For my first hike, I chose my favourite urban trail, MacTaggart Sanctuary. I will lead our group through a beautiful 30 minute trail walk with our Littles on our fronts or our backs, then for whoever can stay, a 20 minute HIIT workout!

I will post the workout here soon for anyone who wants to know what we did!!

See you there :)
xox
kellie

Sunday, 9 August 2015

Sweat for a Cause | Fit Bootcamp for the Perinatal Bereavement Program

Throughout the summer, interest has grown for a bootcamp-style fitness class open to all women. As I contemplated how to integrate this into my schedule of Mom & Me Fit and Prenatal Fit classes, I started leading my nursing colleagues through sweaty workouts on Wednesday evenings and really enjoyed it! (it's fun...right ladies?!)





We want to open this workout up to YOU! Yes, YOU! Join us for an awesome, fun, full body workout and support a cause that is near to our hearts! 


If you did not know, I am also a Labour and Delivery nurse. For the majority of families, the day their baby or babies are born is the happiest day of their lives. We love being a part of this special day and celebrating with these families. Sadly however, some families must say good-bye too soon after bringing their sweet baby into this world. These are difficult days for all involved, including the nurses of these families. The Perinatal Bereavement Program at the Lois Hole Hospital for Women provides items to these families to help them remember their baby. The Early Pregnancy Loss Program (part of the Perinatal Bereavement Program) has a special place in my heart, as the teddy bear my husband and I received after our loss will forever be cherished as a representation of this little life. 

Who? All women welcome! All fitness levels and stages of life! 

What? A series of fun bootcamp-style fitness classes to support an amazing program that has touched many families. 

Where? Ellingson Park | 6703 111 Street NW Edmonton, AB

When? August 19, August 26, September 2, & September 9
Come to one or come to all four!

Please bring a $5 donation (minimum) for each class attended, a yoga/exercise mat, and some water! 

Register online here!

sweat.smile.glow.

Wednesday, 5 August 2015

Schedule Updates!

Hello and happy Wednesday!! After reviewing your awesome feedback for the Fall schedule, I have decided to make some changes for the remainder of our Summer Session (August 11 - September 9)! 

You asked for more Mom & Me options, so here they are! We are going to continue with one Prenatal Fit per week, but I am looking at opening a second in a different location for the next session. 



Register here! Space is limited in all classes.

August 11 - September 9

Mom & Me Fit
Mom & Me Fit 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!

This is an outdoor class!
Tuesdays | Blackburne Playground (Southwest Edmonton)
Wednesdays | Ellingson Park (Park Allen, Edmonton)

All ages of children are welcome! 
Baby wearing and stroller options too!

HIIT it Mom!

This energy filled class will leave you sweaty and smiling! Bring your Little to cheer you on as you complete a 30 minute workout filled with cardio, full body toning, core, and more! 

This is an outdoor class held at Blackburne Playground (Southwest Edmonton).
All ages of children are welcome!


Prenatal Fit 
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.
This class is held indoors at Whole Family Health (6523 – 111 St NW, Edmonton, AB).
All stages of pregnancy are welcome. 

As always, if you have any questions or concerns, please email me at kellie.fityourlife@gmail.com

Saturday, 1 August 2015

...and the winner is!!



Thank you to all of the ladies that completed the Fall Planning Survey! I really appreciate you taking the time to let me know what you want! Fit Your Life aims to offer classes that inspire you and want to make them as accessible as possible. 


Congratulations to Sarah W who won a Perfect Shaker and VitaSox from VitaMart.ca!!! 

These shaker bottles are great for iced coffees, shakes, smoothies, water, anything! The socks are designed for active feet in mind, made with charcoal and bamboo, these are the perfect socks for an active mom!



Summer Session continues until September 9, so make sure to check out the schedule to see what is being offered!

I look forward to seeing you soon!
xox
Kellie