Wednesday, 29 June 2016

Being present as a busy mom

Being present is something I think many of strive towards in this society where we want to do everything, be everything, and make it look pretty at the same time. I am no different. I thrive on having a full schedule of things that make my heart and mind happy, but sometimes struggle to be completely focussed on where my feet are, not where they are headed next. 

The past few weeks have been exceptionally busy with weekend getaways, an amazing friend's wedding celebrations, shifts at the hospital, a new round of fitness classes with more clients signing up every week, and trying to enjoy the beautiful weather with Brooke and Keith. At the end of each day, I reflect on the events, laughs, memories of the past 14 or so hours with my hands on my growing belly and connect with the Littlest Willie kicking and rolling around inside. 

People tell you that your pregnancy will be different when chasing a toddler. You don't have as much time to enjoy each flutter throughout the day or journal your daily physical and emotional feelings. I am okay with this, but still want to take time each day to connect with this beautiful human on the inside and remind her how excited we are for her to join our family in a few short months. 

My goal over the next few weeks is to really take in each moment. We still have plenty going on, but slowing down, breathing, and keeping my mind where my feet are will help me accomplish this. I want to appreciate these next few months with Brooke before she becomes a big sister! I want to spend more quality time with Keith before we become a family of four!

I am excited for this challenge and all of the beautiful memories that will come along with it!


Monday, 13 June 2016

Fresh & Fun!

I love learning new techniques and ideas! I find it is so easy to get stuck in the same fitness routine, whether is be my own workouts or creating fresh classes for my clients. After attending AFLCA's 2016 Fit Rendezvous, I felt inspired to create new and fun classes using everything I learned. 

Fresh & Fun! full body workout was created the week after the fitness conference. I love this new-to-me technique of combining basic combination movements for a short amount of time, but with many sets. My clients loved the fresh format!! It is a struggle to push through this many sets, but they were so thankful they had each other and made it through!

Fresh & Fun!
full body workout

My incline push-up on the MoveBALL from my knees

prenatal exercise modifications are in blue

Warm-Up | 5 minutes
30 seconds per exercise

  1. Prisoner walk lunges
  2. Plank | Reverse plank
  3. Prisoner walk lunges with added one lunge at bottom
  4. Plank with walk | Reverse plank with walk
  5. Prisoner walk lunges with added two lunges at bottom
  6. Plank with 3 walks & triceps push-up | Reverse plank with 3 walks & triceps dip
  7. Frogger
  8. Crab walks
  9. Jog in place

Circuit | 25 minutes
30 seconds per exercise x 8 rounds | 30 seconds rest after each round
  1. Squat jumps | Squat to calf raise
  2. Push-ups | Kneeling or incline push-ups
  3. Reverse lunge to glute raise balance (right)
  4. Reverse lunge to glute raise balance (left)
  5. Figure 4 balance with overhead triceps extension

Core | 5 minutes
30 seconds per exercise x 2 rounds
  1. Plie squat hold with weighted circles (switch directions for second round)
  2. Standing back extension (switch sides for second round)
  3. Side plank (right)
  4. Side plank (left)
  5. Plank | Reverse plank
Make sure to stretch!

Enjoy!! xox