Of course, I found a perfect place to stop to do some burpies!! I kept my bike helmet on - just for fun!!
We ended our ride with a delicious picnic with fresh cherries we picked up from a stand along the way! Perfect afternoon ❤
Wednesday, July 6, 2011
Keeping Fit in Our River Valley!
Keith and I had a wonderful long weekend in the sun in Saskatchewan! It was great to spend time with friends and family! We both had an extra long weekend, as we had Monday off and what a beautiful day it was! We decided to go for our first bike ride together, since having my new bike!
We started downtown and rode a 21km loop through the trails and into some beautiful communities along the river!
Of course, I found a perfect place to stop to do some burpies!! I kept my bike helmet on - just for fun!!
We ended our ride with a delicious picnic with fresh cherries we picked up from a stand along the way! Perfect afternoon ❤
Of course, I found a perfect place to stop to do some burpies!! I kept my bike helmet on - just for fun!!
We ended our ride with a delicious picnic with fresh cherries we picked up from a stand along the way! Perfect afternoon ❤
Summer!!
Hello!! It has been WAY too long since I have posted ... June was a busy month with completing my Certified Exercise Physiologist testing (waiting for results!!) and "working" full time in my final nursing clinical placement! All of this has left me ignoring my blog for a month. I am fixing this by updating today and making up for lost time!
Here we go ...
First things first! Just because I have not been blogging, does not mean I have not been keeping active! This summer has been great for me to try new workouts from two of my favorite fitness sites!
These ladies are amazing in what they do and the way they inspire! I love their workouts for the intensity and variety! Check them out!
The past few weeks, I have also kept busy with my NEW bike!! I am very excited! Keith decided as an early graduation gift, we would pick out a mountain bike for me! I have tried to ride every other day while we are in the city and it has been great!
How has everyone else stayed active so far this summer?!
Here we go ...
First things first! Just because I have not been blogging, does not mean I have not been keeping active! This summer has been great for me to try new workouts from two of my favorite fitness sites!
&
These ladies are amazing in what they do and the way they inspire! I love their workouts for the intensity and variety! Check them out!
The past few weeks, I have also kept busy with my NEW bike!! I am very excited! Keith decided as an early graduation gift, we would pick out a mountain bike for me! I have tried to ride every other day while we are in the city and it has been great!
How has everyone else stayed active so far this summer?!
Thursday, June 2, 2011
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/
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!
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!
Monday, May 16, 2011
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
Circuit
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.
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
Friday, May 6, 2011
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.
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.
Thursday, May 5, 2011
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!
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
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!
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