H & W Produce = Love

Alright, back again for the second time today ... This is for all the Edmontonians that follow my blog. I found a new love today!! 


H&W Produce, on the south side :) Oh. My. Goodness. So much fresh fruit and vegetable deliciousness in one store and some ridiculously amazing prices. Seriously, please check them out! The website advertises that they buy locally as much as they can - also a bonus!!


Here is a link to their site for locations and hours!


http://www.handwproduce.com/

Enjoy!!

Good Morning Workout!

Hello!! I did this awesome workout this morning, in the beautiful sunshine! It was a gorgeous way to start a productive day :) I hope you enjoy it just as much as I did. 

Tone it Up - Bikini Body MAX Burn Workout!

I love the Tone It Up girls ... Always full of energy and great fitness and nutrition tips. Happy Thursday!

Sunshine Workout!

It is gorgeous outside, so I figured why not create a minimal-equipment workout that you are able to have fun with in your yard or in a park? Enjoy the fresh air and the vitamin D :)


Warm-Up

10 + minutes of walking briskly, jogging/running, biking or anything else that raises your heart rate and gets your body warmed up

Circuit

For the main part of this workout, you will be completing strength exercises with cardio bursts in between sets - circuit style! 

1) 15 reps - biceps curl to shoulder press (dumbbells required)
 - start with weights by hips, with straight elbows. Bend elbows to bring weights to shoulders. Flip palms outwards and push weights above head to touch gently. Return in same motion. 


30 seconds mountain climbers


2) 15 reps - weighted squats (dumbbells or barbell required)
 - Rest weight on shoulders or hold down beside body - which ever feels best for you. Squat by bending knees and hips while pushing bum behind you. Your knees should never cross over toes when you look down.


30 seconds high knees


3) 15 reps - push-ups
 - Love them - from knees or toes!


30 seconds plank jacks


4) 20 reps - jump lunges (10/leg)
- Be cautious that your knee does not cross over the toe as you bend both legs down on the lunge. 


30 seconds skipping (with or without rope)


5) 15 reps - bent over row (dumbbell/barbell/tubing required)
 - Bend from hips to about 45∘ . Slight bend in the knees to protect the low back. Draw shoulder blades together while bending the elbows slightly by pulling the weights of tubing upward towards chest.


30 seconds burpies


Core
1) Side plank with hip drop (15 second hold & 15 drops/side)
 - resting on forearm and side of feet in a straight side plank. For hip drops - keep body tight while dropping hip toward floor, then lift. 
2) Supine 90° knee - leg drop (10 reps)
 - on back and knees bent in the air. Drop heels towards floor to work lower abs.
3) Supine 90° knee - upper body crunch (10 reps)
 - same position as #2. Keep legs in the air while crunching upper abs.
4) 1-arm dumbbell sit-up (7 reps/side)
 - supine on floor with legs either straight or bent with feet on floor. One arm is holding dumbbell, the other is bent and fingers touching ear. Dumbbell arm is straight in the air and pushes up while completing a full sit-up. Switch sides after reps are complete.

repeat & enjoy the sweat

Fit Your Mind

If you have followed this blog for awhile, have read some of the older posts, or even just read my bio, you will probably realize that my belief is that fitness is a lifestyle. That being said, I do not believe that fitness is only about a healthy body, but also a healthy mind.  


One of my favorite ways to clear my mind of negative thoughts and to refocus my intentions is by meditation/prayer/quiet reflection - whatever you want to call it!! I turn on some good music, sit on my yoga mat in front of a window, close my eyes, and let my thoughts guide me. I do not try to solve problems or make a "to do" list. I just sit and breathe. 


My challenge for you this weekend is to take 5 minutes each day to sit, breathe, and reflect. This will only take 15 minutes out of your entire weekend - please try it and let me know how it goes. 

Namaste

If you are looking for some good music for your reflection time - please check out http://www.jeffmorrisonline.com/en/ . Or find Jeff Morris on iTunes. 

Fit Your Body

The days are longer and maybe you are feeling more inclined to spend more time on yourself ... Here is an awesome full-body workout that pulls together some of my favorite "at home" exercises! 

This should take just under one hour.

Cardio Circuit [60 seconds/exercise] 
1) Burpies
2) Jumping Jacks
3) Plank Jacks
4) Squat with Crunch

Tabata [20 seconds hard + 10 seconds rest x 8 sets/exercise]
1) 1-legged mountain climbers (4 sets/side)
2) Push-ups
3) Pendulum lunges (4 sets/side)
4) Supine toe-touches

At Home Boot Camp [6 exercises x 2 sets]
1) Jump squats (20)
2) Push-ups
3) 1-legged bridge up-downs (10/leg)
4) Triceps Dips (12)
5) Plank Rows (10/side)
6) Weighted crunches

Core [3 exercises x 2 sets]
1) Superman plank (6/side)
2) Dead bug (10/side)
3) Supine oblique side reach (10/side)

Stretch

Enjoy!

Spring is in the Air!

FINALLY!!! Spring is here and it is time to prepare for the summer that is approaching! Along with that comes cute outfits and bikinis! Here is an awesome workout to add to your current routine, or to mix up your workout! The best part is, this workout is great for indoors AND outdoors! Grab your mat and a few pieces of equipment to get some fresh air at the same time :)

Warm-Up
16 Standing Cross Crunch [opposite knee to opposite elbow while marching]
16 Squat with Cross Crunch [same as above, but squat, then stand up for elbow-to-knee]
8 Superman Push-Ups [4 on each side]
16 Standing Side Crunches [8/side - stretch arm into air and foot to floor, crunch side of body for elbow and outside of leg to touch]
16 Plank Jacks [in push-up position - jumping feet together and apart. Keep core tight]
16 Tummy Tucks [high plank position. Draw one knee up alongside the body, turn head towards knee. Return knee to starting, switch sides]


Workout 
Part 1 - Pyramid Style!
10 Push-Ups [from toes]
20 Tricep Dips [off low chair, table, bench]
30 Squats with leg abductions [15/leg]
40 seconds Mountain Climbers
50 Bicycle Crunches
40 seconds Mountain Climbers
30 Squats with leg abductions [15/leg]

20 Tricep Dips [off low chair, table, bench]

10 Push-Ups [from toes]


Part 2 - Raise your Heart Rate!
20 Jumping Jacks
15 Chest Press on Ball [with 3, 5, 8lbs dumbbells]
20 Plank Jacks
15 Hamstring Curls, on Ball [body on floor, with heels on the ball]
20 Mountain Climbers
15 Low Squat Pulses
20 Surfers [10/side - start flat on tummy. Jump up to low squat - angled one way. Jump! Return to starting, switch to angle toward other side. Repeat until all complete]
15 Push-Ups [challenge - feet elevated on the ball]

[Repeat Part 2]

Enjoy!

Some food for thought this Monday morning ...

[Introduction]

My thoughts are generally more positive and upbeat than what you are about to read. However, these questions have been racing through my mind lately and I wanted to share them. I do not believe there are definite answers to my questions, just some things to think about.

The word addiction usually brings with it thoughts of people who are out of control, and those who desire something so badly, even if it is harming their body. "Addiction" can be used to describe both psychological and physical needs, or at least what our body and/or mind think we need.

What about addictions that are potentially beneficial to our body? You hear of people who say they are "addicted" to running, or hot yoga. These people who wake up early every morning to workout, stretch, exercise, and get their blood flowing and body moving. Are they addicted? How about those who cannot leave the house without bringing a bottle of water with them, because the very thought of having to go hours (or less) without hydration is frightening.

Are these, so-called, beneficial habits better for society than those that are harmful to one's body? What if these positive "habits" start interfering with relationships and one's daily lifestyle? When do addictions go from being something we are proud of, something describing the way we want to be defined as a person, to something that we are ashamed of and make us want to hide from the world?

❤Namaste