Nadeen Boman Fitness + Nutrition

Here's your April Training Schedule. We have 3 months to get ready for Summer. Let's go!!

Tuesday Teen Tween Weight Training in Blueridge 💪🏼
Space is limited. Sign Up Now 604.831.3476

No Dumbbells, No Gym, No Problem! Try this dumbbell optional 30 minute vacation quickie 😎

30 Minute Vacation Quickie! Dumbbell Optional 30 Minute Vacation Quickie! Dumbbell Optional4 Minute Warm Up30 Work10 breakRepeat 3 Sets Total45 Burpees15 Seconds Break45 Double Crunch1. Push Ups2. Knee t...

MARCH TRAINING STARTS Monday!

Try BODY ROLLING to take away neck and trap soreness.

Body Roll out your Neck & Upper Back use a tiger ball or tennis ball to roll out your upper back and neck. this alleviates muscle soreness and imbalances

JANUARY 2026 BACKYARD TRAINING SCHEDULE

DECEMBER CORE CHALLENGE
December 22nd - 3 Part Series...

45 Seconds Core Work
15 Seconds Break
Repeat 3 Rounds Total One Exercise
Repeat 2nd Exercise

1. Planks
2. Upper Body Crunch
3. Optional 3rd Set/Exercise - Leg Drops

https://youtu.be/y2_aNtaVM5Q - Planks

https://youtu.be/MVQba8RsgMQ - Upper Body Crunches

https://youtu.be/ihLumsvPgQQ - Lower Body Abs

DECEMBER CORE CHALLENGE Day 22 - 3 Minute Planks December 22nd, 2025 - Day #22 45 Seconds Core Work 15 Seconds Break Repeat 3 Rounds Total One Exercise Repeat 2nd Exercise 1. Planks2. Upper Body Crunch 3. O...

Apple Cinnamon Protein Cake

Line an 8" Baking Pan with Parchment Paper or you can use butter to grease

Preheat oven to 350°

Mix Dry Ingredients

1 cup Oats
1 tbsp Truvia
1/2 cup Brown Sugar
1 tsp Baking Powder
3/4 cup Gluten Free Flour
1-2 tbsp Cinnamon
2 Scoops Vanilla Protein Powder

Blend Wet Ingredients

1 cup Cottage Cheese
1 cup Plain Greek Yogurt
1 tsp Vanilla
2 Eggs
3-4 Apples peeled and diced

Mix Ingredients Together and pour into pan

Bake at 350 for 30-35 minutes

Sprinkle with Brown Sugar and let sit for 5 minutes before serving

Sign up now for December Backyard Training in Blueridge...Get ahead of the holidays 🍽️🍊

Back in the day training at Groundwork Athletics
https://youtu.be/Y80AX6fdQ5U?si=V5ULkkEJjnkm4gRM