No Excuse Training

No Excuse Training I am an AFLCA Certified Group Instructor, designated in Group Fitness with Portable Equipment, Spin, MoveBALL, and MoveILATES.

She-FIT Aerobics Instructor Crystal Surface uses the HIIT (High Intensity Interval Training) system to design all of her classes. She also uses the progressive overload philosophy to help you maximize results. You will never plateau or get bored with this high energy instructor. Coming Soon: Belly Dancing, Kickboxing, Hoopnotica, Ballerobica, Zumba, Zumba Step, and Punk Rope.

I am hosting a FREE Fitness Friday on the first Friday of every month. Come and learn about all of my classes.Call Today...
11/25/2024

I am hosting a FREE Fitness Friday on the first Friday of every month. Come and learn about all of my classes.
Call Today and schedule a time to meet.

Getting ready to teach again 🤗
09/26/2024

Getting ready to teach again 🤗

03/21/2022

Day 2 P*e Challenge Stats:
100 butt lifts
250 Jumping Jacks
2m30s of wall sitting
30 push-ups
20 hanging Knee lifts
64oz Water
4hrs in a car

Day 3 Stats:
180 butt lifts
450 Jumping Jacks
4m30s wall sits
90 push-ups
20 hanging knee lifts
4m30s Plank
64oz water

03/19/2022

Yesterday I started a P*e Challenge
Every time I peed I did
20 butt lifts R/L
50 jumping jacks
30 second Wall sit
10 push-ups (suppose to do 20 but my daughter wud always notice at 9 so I cud only do 10 lol)
And drank 8oz of water.

My Stats for yesterday…
160 butt lifts each side
450 Jumping Jacks
4 minutes of wall sitting
70 push-ups
64oz of water

Do something today that your future self will Thank You for!!Did you know you can change your interval timer on your Fit...
01/07/2022

Do something today that your future self will Thank You for!!

Did you know you can change your interval timer on your Fitbit? Below are the steps in how to do this.

Todays Workout was a cardio workout.

30s Work 10s Active Rest x14 rounds

Boxer Shuffle ➡️ Squats x2
Run on the spot ➡️ calf raise x2
Butt Kicks ➡️ squat hold x2
High Knees ➡️ squat pulses x2
Jumping Jacks ➡️ ballerina squat hold x2
Run on the spot ➡️ calf raise hold
Butt kicks ➡️ squat hold
High knees ➡️ squat pulses
Jumping jacks ➡️ ballerina squat hold

Total time is 9min 40sec

Start with one round and then gradually add more rounds. Do it several times a day whenever you have 10 min to spare.

Get up and Get Moving.

NEW MondayNEW WeekNEW MonthNEW YearLet NOTHING Stop you from Reaching your GOALS!Todays FitBit Challenge was a Lower Bod...
01/03/2022

NEW Monday
NEW Week
NEW Month
NEW Year
Let NOTHING Stop you from Reaching your GOALS!

Todays FitBit Challenge was a Lower Body workout

Your interval timer on your FitBit is 14 rounds of 30 seconds work and 10 second rest.

My stats for just 1 round
9 minutes of work
14 zone minutes
60 calories burned.

01/02/2022

Happy New Year Everyone!!!
i have a FitBit workout challenge starting on Monday January 3rd for FREE.
Did you know your fitbit comes with an interval timer? Do you know how to use it? or how to organize your exercises so you hit every muscle and have ease and flow? Don't fret because I have created workouts to go with your timer. Its only 9 minutes and everyone has 9 minutes that they can commit to being active once a day. Join me and lets get you hooked on Fitness!!!
Comment "I'm in" below and you will get a free 31 day daily journal that i created for this challenge.

No equipment needed just a Fitbit

09/10/2021

We are looking for 10 volunteers to help test out our awesome program that merges Fitness with Energy Healing.

Ever feel stuck in your workout program you start and then stop?!? My business partner and I have created the perfect weight loss program together.
Crystal will design a custom kick ass workout program and calendar that will cater to your fitness level and lifestyle.
Terra will remove any energy blocks that are preventing you from working out and losing weight.
Together we will change your mindset and your body will follow.

Interested?!? Reach out to either Terra or I and we will answer any questions you may have.

Come and achieve your weight loss goals with us.

Address

Smoky Lake, AB

Opening Hours

Monday 10am - 2pm
Tuesday 10am - 2pm
Wednesday 10am - 2pm
Thursday 10am - 2pm
Friday 10am - 2pm

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