Physical Fitness, group fitness classes, spin bikes, human trainer, bosu, body weight training, body shred
Operating as usual
Looking for something new and exciting... here you go!!
We had a ton of fun teaching Solo playboating this weekend. We have another one this coming weekend and more coming in June
Wishing everyone a wonderful Mother’s Day!
Enjoy another beautiful day full of sunshine!
Smiles for all of you while I sit here missing that cheesecake I bypassed several weeks ago. 😀
Klondike Road Relay cancelled too 😞
TIP: Remember to take care of your hands!!
Advice from a health practitioner given to me today:
“Many of us of whom wash their hands, or use hand sanitizer dozens of times per day, or are using harsh cleaning wipes, can face severe chronic dryness or hand eczema.
The resulting cracks can entrap viruses and bacteria, leaving us even more exposed to transmission and infection.”
Good enough reason for me not to do dishes tonight and instead hydrate my hands 😛
And remember.... you are strong!!
Obstacle Courses with Household Items
Time to have fun with the kids!!
Chairs – Go over, around or under chairs.
Pillows – Practice balance by standing on pillows.
Plastic cups and tupperware – Place on the floor for makeshift cones.
Blankets – Use on non-carpeted floors to push and pull participants or objects. Blankets can also be draped over chairs for tunnels.
Tape – Can't go outside? Use tape to mark areas indoors.
Cardboard boxes – Create quick tunnels to crawl through or use small cardboard boxes to jump over.
BOKS classes for kids on Facebook (daily)
SPIDERfit Kids classes on Facebook (daily)
SheSTRENGTH classes for adults on Facebook (check schedule)
BOKS Kids at Home - Games, activity packs and videos to keep kids active at home.
P.E. for Your Living Room – Downloadable videos from Brett Klika of SPIDERfit Kids.
Powerfulplayground.com - Videos and blogs from Brett Klika of SPIDERfit Kids.
sheSTRENGTH website – Videos, blogs and at-home training programs from Anna Woods.
I gave you options yesterday about fitness health but what about mental health? Here is a fabulous option from an amazing person.
Hugs to Ruth! 🙂
All I can say that if I messed up my own bangs then Eric is really in trouble!!! 😛
@ your bestie who will be doing this! 💅😂
It is a digital training world out there right now.
Keep your eyes and fingers going and you will find your perfect free workout.
New workouts to keep you moving while you're at home.
Join us on (or off) the bike - FREE for 30 Days!
use code RIDEFOR30 join now
There are tons of free trials out there like beach body, Jillian Michaels, Kenta Seki, Trx, Spinning, Fit On, Bosu, Pelaton (no you don’t need a bike for this but if you do bonus), Kettlebell Academy.... anything you are looking for you can find. Learn to run, Nordic walking, body weight exercises, couples exercises, treadmill routines, spinning, family games, playground exercises, step classes, motivational speakers, and so much more!! Remember some of these also offer more than a workout. You can become part of a group where you can get motivation and accountability. Some of these sites also have certified nutrition coaches available.
And yes all for FREE or some for a minimal fee.
Do read the fine print and search around. I found Beach body for free for 6 months.
(Yes, we need trainers too 🙂)
A few great names: Todd Durkin, Mindy Mylrea, Tony Horton, Helen Vandenberg, Krista Popowych, Len Kravitz, Strength Sensei, Sargent Ken (Hoorah) Weichert, or as in the picture below - Elaine Lalanne (age 90 here and still did 20 male pushups) and Peter Twist.
Some of these names you can in the future have the opportunity to train with as Peter, Helen and Krista are proud Canadian trainers.
Find YOUR motivation!!
I subscribe to many fitness journals and have now read three stories about Covid-19 and exercise and the importance of further distancing. One states:
“A new study says those exercising outside during the Covid-19 pandemic should increase the distance between themselves and others, the report saying the measures in place in the UK are potentially unsafe”.
Hmmm.... all I can say is find your comfort zone.
Stay healthy and safe! 🙂
Here is an easy challenge and why not try challenging your family members too!
Can you roll over without dropping your shoe??
Tag someone you think can do this 😜
Hope everyone is well and the Easter bunny found you this morning.
Or in my case it found me last week and again this week 🙂
Or that is the government put it....
Asked an official about whether a road bike ride with a 2-3 amazing women with self distancing was okay and ..... nope.
Sorry girls 😞
Music is life
That is why our hearts have beats
Saturday change up workout! Time to have a great leg workout because Sunday should be a rest day.
Remember this workout is YOURS so feel free to change it up if you need to.
5-minute warm-up using a combination of dynamic exercises, such as jogging, high knees, butt kicks, walking lunges, and skipping!
Circuit One: Complete 5 rounds for a total of 10 minutes
Right Leg Static Lunge: 30 seconds
Left Leg Static Lunge: 30 seconds
Walking Lunges: 30 seconds
Jumping Lunges: 30 seconds (modify with small lunge hops 15 sec per side)
Circuit Two: Complete 5 rounds for a total of 10 minutes.
Wide Stance Squat: 30 seconds
Regular Stance Squat: 30 seconds
Pulsing Squat: 30 seconds
Jump Squat: 30 seconds
5-minute cool-down stretches such as wide-stance alternating toe touches, standing quad stretch, standing hamstring stretch, calf stretch.
Friday Smiles for everyone!! 🙂
Remember, as you social distance, words do not need to be said. Sometimes a smile goes a long ways too. Your smile may be just what that person needed.
Here is a smile 🙂 going out to all of you.
Remember fitness can include family and be fun!
If you have ever been in one of my classes, you know we sometimes have classes set for fun fitness. Many of those same things can be done with your family. For example a family of four can be broken into two teams and do plank line challenge. Could you do do a down dog line challenge? Yes, the little ones may be too little for you to climb under but how about you climb over?
Lots of samples can be found on the internet. Be creative.
This is a unique time to be able to spend with our immediate family. Make the best of it.
Need a workout? Try the following Full Name workout.
Or back to the basic workout:
Time to increase!
45 second plank
40 mountain climbers or Everest climbers
16 push ups
2 rounds with small break in between
Remember to be creative with the exercises this week. Here are some examples -
Planks - plank hip dips, plank with straight arm, plank with leg lift
Squats - squat jumps, 1/2 squats, weighted squats, plié squats - there are over 20 types
Mountain climbers - cross overs, 1 arm
Push ups - do try to do a couple on your toes, throw in one tricep push up
Each day this week, try a different movement.
NOW if you are really looking for a challenge - grab your child’s skipping rope or any rope and try skipping!! Have a family challenge with the skipping. Trust me the skipping will get that heart rate up!
Finally, stay healthy everyone and continue to stay strong!
Cancelled too.... 🙁
And now some more good news....
Someone became a grandma today 🙂
Are you ready for more? Again we are staying simple....
30 second plank
30 mountain climbers
15 push ups
2 rounds with small break in between
Repeat Thursday EXCEPT mountain climbers
Instead of mountain climbers do 10 Everest climbers
* reason for Everest climbers is to work on your flexibility so go slow on these and try to get equal movement *
Saturday - REST DAY!!!
Remember to include the family in these movements whether they are joining you or counting you down. For those of you wearing a fit bit do a little dance movements in between the exercises! Have fun too. 🙂
Happy Sunday evening!!
For all my current clients, if there is equipment you would like to borrow, or would like a workout ideas with equipment you may have please let me know.
Also be aware that during this time if you have a particular famous trainer that you like, most of them are offering free online trainings. Yes, this also does include one of my favourite trainers, Jillian Michaels. She is offering a weekly training session which today was the first one. No equipment needed but a mat.
For those of us trying to do the daily challenge, this too will continue. For Monday and Tuesday complete: 10 push ups, 30 second plank and 30 squats but repeat it twice with a small recovery break in between. Remember to challenge yourself!
At home with the little ones? Try playing dead bug with them for a great core workout for all!
Stay well 🙂
The KCIBR has been cancelled for 2020.
That will just give us LOTS of time to prepare for next year.
Workout done today consisted of:
30 second plank, 30 squats and 10 push ups
30 second plank, 30 squats, 30 mountain climbers and 10 push ups
Saturday and Sunday goal is to repeat Friday workout but add 5 to each exercise. Yes, that will mean 15 push ups for both days.
Happy Wednesday everyone,
As an update, all classes will be cancelled effective immediately.
I had hoped that since we were a small gym that we could continue to have classes but following the guidelines of other fitness facilities any gatherings, whether inside or outside, should be cancelled until further notice.
Social distancing is the responsibility of all of us to slow the virus.
If you have any questions please pm me.
Thank you for your understanding.
Smiles and laughter are therapeutic too!
Happy Saturday everyone.
For all my amazing clients, please be advised that I will be implementing a few NEW guidelines to be in effect immediately:
- During classes there will be NO sharing of equipment. All classes will be programmed accordingly.
- Even though I appreciate how each of you takes part in cleaning and putting equipment away, for now leave everything out and I will clean everything. I have a bit more powerful cleaner but it is not as friendly smelling. I still want you to leave with the refreshing scent of lemongrass.
No, this does not mean that my usual practice of cleaning everything before you arrive will change but it will just be with the regular cleaner I have always used.
- This also means that there will never be two classes scheduled back to back to allow the time for proper cleaning.
The ultimate goal is to keep you healthy. As always, if there is ever anything I can do to make your experience better, do let me know.
Happy Friday everyone!
Fun night tonight!
Here is a hint for Wednesday nights class... 🙂
Monday Morning Smiles!!
💕💕Happy international womens day ladies💕💕
OPEN GYM Monday Night!!!
Something a bit different... open gym for all current clients from 5:45 to 7:00.
Jump on the rower, spin bike, treadmill or grab some weights.
I will have a couple of the trx systems set up also.
No set class but I will be experimenting on the trx with different movements like the 1 legged squats 🙂 so feel free to join me.
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