Here is the Sunday Abdominal Circuit for you guys! It was fun to work through this together!! I have listed each of the 4 exercises we did in a set. Complete the set, then repeat it a second time before moving to the next set! Happy Ab Training!!
Burpies (10)
Flutter Kicks (20)
Running High Knees (1 minute)
Squats or Squat Jumps (15)
Reverse Lunges (10 each leg)
Push ups with leg lift (10)
Chinnies (20)
V-Sits (10)
Superman with a Twist (20)
Burpies (10)
Glute bridge with leg lift (20 leg lifts)
Oblique Side Raise (10 per side)
Push Ups (10)
Plank Rows (20)
Heel Hops (10 front, 10 back, 10 to each side)
V-Sits (10)
Elbows to kness (20)
L-Sits (20)
Toe Touches (20)
Push ups (10)
Oblique Straight Arm Sit Up (20)
Plank (1 minute)
Tuesday, May 31, 2011
Thursday, May 19, 2011
Eating Ideas
Nutrition is a very personal matter, and advice should be taken from a Registered Dietician if you are serious about finding a healthy way to loose weight! Some of you have been asking me about the diabetic sugar free diet a use for a few weeks when I need to kick start my metabolism, I then follow a similar eating style but add back in more variety of foods including fruits. What I do is shared below, and was given to me by a close freind.
Diabetic Sugar Free Diet
Breakfast:
Bran Buds (No Milk – use water and splenda it tastes like milk) or
Protein Shake (you can add some instant coffee for flavour for all you coffee people)
OR pick one carb and one protein
Then eat 5 more meals in the day that consist on one carb; one veggie; and one protein
CARBS
• ½ cup brown rice
• ½ cup oats
• ½ cup bran buds
• ½ cup sweet potato
• ½ cup Quinoa
• 1 serving of sugar free rice cakes
Protein
• 4 oz chicken
• 4 oz lean ground beef
• 4 oz salmon
• 1 can tuna
• ½ cup cottage cheese
• 6 egg white
• Low carb protein shake
Veggies 100-200 grams
• Salad
• Cucumber
• Celery
• Spinach
• Peppers
• Mushrooms
• Squash
• Broccoli
• Asparagus
• Occasionally tomato
No Veggies that have sugar like corn or carrots, no fruits, no dressings, marinade or butter.
Use dry spices and salsa for sauces
No Juice, sugar, cream in your coffee
Completely stick to the plan for 2 weeks…then tell me where your at and we will talk about the next step
Cabbage Soup Recipe:
Cook lean ground beef
Add a cabbage
Add 1 can stewed tomatoes
Add some vegetable broth
Simmer until it’s all nice and soft
Then serve over brown rice!! This will taste really good! Just watch your portions and it’s on the diet!
Diabetic Sugar Free Diet
Breakfast:
Bran Buds (No Milk – use water and splenda it tastes like milk) or
Protein Shake (you can add some instant coffee for flavour for all you coffee people)
OR pick one carb and one protein
Then eat 5 more meals in the day that consist on one carb; one veggie; and one protein
CARBS
• ½ cup brown rice
• ½ cup oats
• ½ cup bran buds
• ½ cup sweet potato
• ½ cup Quinoa
• 1 serving of sugar free rice cakes
Protein
• 4 oz chicken
• 4 oz lean ground beef
• 4 oz salmon
• 1 can tuna
• ½ cup cottage cheese
• 6 egg white
• Low carb protein shake
Veggies 100-200 grams
• Salad
• Cucumber
• Celery
• Spinach
• Peppers
• Mushrooms
• Squash
• Broccoli
• Asparagus
• Occasionally tomato
No Veggies that have sugar like corn or carrots, no fruits, no dressings, marinade or butter.
Use dry spices and salsa for sauces
No Juice, sugar, cream in your coffee
Completely stick to the plan for 2 weeks…then tell me where your at and we will talk about the next step
Cabbage Soup Recipe:
Cook lean ground beef
Add a cabbage
Add 1 can stewed tomatoes
Add some vegetable broth
Simmer until it’s all nice and soft
Then serve over brown rice!! This will taste really good! Just watch your portions and it’s on the diet!
Tuesday, May 17, 2011
Understanding Wellness
So I was sitting in church this weekend, listening to the Priest...thinking about my life and about my clients! Why? Well because he was talking about the importance of spiritual wellness!! Something I took a very enjoyable class on last semester....so I am here to share....
Wellness is not simply being void from illness, but instead “Wellness is a multidimensional state of being describing the existence of positive health in an individual as exemplified by quality of life and a sense of well-being.” (Charles B. Corbin of Arizona State University. Wellness is normally broken down into five main categories: Physical Wellness, Spiritual Wellness, Social Wellness, Emotional Wellness, and Environmental Wellnesss. Each element of wellness has it's own components, but they are all intermingled, so this week I will be posting a blog on each of these areas with some more information, in the mean time I will share with you a little bit about what was said on the weekend in regards to spiritual wellness.
I start by stating that "spiritual wellness" is a process of seaking meaning and purpose in human existance. This may be practiced through religion, meditation, practices like yoga, or in a non-institual personal manner. The way in which we find spiritual wellness is personal, and may be different for everyone.
Having a sense of purpose in life, feeling content with who you are and having a clear sense of what you believe you would like to accomplish helps you to become a whole a person. Without direction and being able to value yourself, and what you think, believe and desire, we often can become lost vessels, chasing ourselves around in a never ending circle. So the challenge that was given to me was to find 30 minutes a day to find for myself to pray, and to be in touch with my spiritual wellness. I would like to extend this challenge to each of you, to spend 30 minutes a day practicing some sort of spiritual wellness. Then in a month from now reflect on the experience, how do you feel?
A sense of spiritual wellness should help you keep life in perspective, explore and be one with yourself, your present situation and the choices you have made.
Seems easy enough right? Well this was the hard part!! We were challenged that the 30 minutes that we find must not be an additional 30 minutes in are day. Rather we must reflect what we do that is "clutter", that could be sacrificed to put our own personal wellness and sense of self as a priority. So indeed my challenge to you is: WHAT CAN YOU GIVE UP TO FIND 30 MINUTES A DAY TO BE QUIET AND PERFORM A SPIRITUAL WELLNESS ACTIVITY OF YOUR CHOICE IN ORDER TO ASSIST YOU IN TOUCH WITH YOUR SPIRITUAL CORE?
Have fun loving yourself!! And stay tuned for more information on all the dimensions on wellness :)
Wellness is not simply being void from illness, but instead “Wellness is a multidimensional state of being describing the existence of positive health in an individual as exemplified by quality of life and a sense of well-being.” (Charles B. Corbin of Arizona State University. Wellness is normally broken down into five main categories: Physical Wellness, Spiritual Wellness, Social Wellness, Emotional Wellness, and Environmental Wellnesss. Each element of wellness has it's own components, but they are all intermingled, so this week I will be posting a blog on each of these areas with some more information, in the mean time I will share with you a little bit about what was said on the weekend in regards to spiritual wellness.
I start by stating that "spiritual wellness" is a process of seaking meaning and purpose in human existance. This may be practiced through religion, meditation, practices like yoga, or in a non-institual personal manner. The way in which we find spiritual wellness is personal, and may be different for everyone.
Having a sense of purpose in life, feeling content with who you are and having a clear sense of what you believe you would like to accomplish helps you to become a whole a person. Without direction and being able to value yourself, and what you think, believe and desire, we often can become lost vessels, chasing ourselves around in a never ending circle. So the challenge that was given to me was to find 30 minutes a day to find for myself to pray, and to be in touch with my spiritual wellness. I would like to extend this challenge to each of you, to spend 30 minutes a day practicing some sort of spiritual wellness. Then in a month from now reflect on the experience, how do you feel?
A sense of spiritual wellness should help you keep life in perspective, explore and be one with yourself, your present situation and the choices you have made.
Seems easy enough right? Well this was the hard part!! We were challenged that the 30 minutes that we find must not be an additional 30 minutes in are day. Rather we must reflect what we do that is "clutter", that could be sacrificed to put our own personal wellness and sense of self as a priority. So indeed my challenge to you is: WHAT CAN YOU GIVE UP TO FIND 30 MINUTES A DAY TO BE QUIET AND PERFORM A SPIRITUAL WELLNESS ACTIVITY OF YOUR CHOICE IN ORDER TO ASSIST YOU IN TOUCH WITH YOUR SPIRITUAL CORE?
Have fun loving yourself!! And stay tuned for more information on all the dimensions on wellness :)
Thursday, May 12, 2011
The Power of Sunshine!!
Personally, I find nothing more inspiring then the warmth of a strong sunshine beating down on my back as I go for a long run! Yesterday was one of my first outdoor runs where the sun felt really hot!! And it was inspiring to think of flowers, sunshine and summer. The animals and birds showed themseleves for glimpses along the trail, and fellow runners all smiled to say hello. Truly, the summer sun, new life, and sunshine are upon us!
Sunshine is linked to Vitamin D, and has a long history of being a natural treamtent provided by both doctors, and century old natural healing philosophy's to treat a number of diseases.
The benefits of sunshine may include:
•Soothe your nerves and boost your mood, leaving you with a renewed sense of well-being.
•Increases production of endorphins and serotonin in your brain which will definitely leave you feeling much better.
•Lowers pain levels of swollen, arthritic joints.
•Lowers cholesterol and blood pressure.
•Promotes thyroid stimulation.
•Regulates and enhance the immune system.
•Increases the number of white blood cells in your blood. It also helps them to be better fighters in their mission to destroy germs.
•Encourages healthy circulation.
•Stimulates the production of more red blood cells which increases the amount of oxygen in the blood.
•Stimulates insulin production.
•Improves heart muscle contractility.
•Stimulates your appetite and improves your digestion, elimination, and metabolism.
So based on all these wonderful benefits it is not a wonder that workouts, mood and life seem to improve over the spring and summer!
SO WHAT'S THE BIGGEST CHALLENGE? The biggest challenge is to get inspired by sunshine to improve physical health and activity!! If you can get into a sun inspired routine of workouts, and keep it going when the summer sunshine fades away you are bound to feel better in the winter months too, as exercise endorphins also provide a number of the great side effects sunshine does, including an increase in mood and positive outlook on life!!
CAN YOU GET SO INSPIRED BY THE POWER OF SUNSHINE THAT YOU KEEP THAT WORKOUT ROUTINE GOING ALL YEAR THROUGH?
** When exercise or partaking in outdoor activities always be aware of the warning signs of excess heat exposure. To protect your skin from harmful UVA Raise ensure you always wear a sweat resistance sunscreen when exercising outside***
Sunshine is linked to Vitamin D, and has a long history of being a natural treamtent provided by both doctors, and century old natural healing philosophy's to treat a number of diseases.
The benefits of sunshine may include:
•Soothe your nerves and boost your mood, leaving you with a renewed sense of well-being.
•Increases production of endorphins and serotonin in your brain which will definitely leave you feeling much better.
•Lowers pain levels of swollen, arthritic joints.
•Lowers cholesterol and blood pressure.
•Promotes thyroid stimulation.
•Regulates and enhance the immune system.
•Increases the number of white blood cells in your blood. It also helps them to be better fighters in their mission to destroy germs.
•Encourages healthy circulation.
•Stimulates the production of more red blood cells which increases the amount of oxygen in the blood.
•Stimulates insulin production.
•Improves heart muscle contractility.
•Stimulates your appetite and improves your digestion, elimination, and metabolism.
So based on all these wonderful benefits it is not a wonder that workouts, mood and life seem to improve over the spring and summer!
SO WHAT'S THE BIGGEST CHALLENGE? The biggest challenge is to get inspired by sunshine to improve physical health and activity!! If you can get into a sun inspired routine of workouts, and keep it going when the summer sunshine fades away you are bound to feel better in the winter months too, as exercise endorphins also provide a number of the great side effects sunshine does, including an increase in mood and positive outlook on life!!
CAN YOU GET SO INSPIRED BY THE POWER OF SUNSHINE THAT YOU KEEP THAT WORKOUT ROUTINE GOING ALL YEAR THROUGH?
** When exercise or partaking in outdoor activities always be aware of the warning signs of excess heat exposure. To protect your skin from harmful UVA Raise ensure you always wear a sweat resistance sunscreen when exercising outside***
Wednesday, May 11, 2011
Crazy Ab Circuit Workout!!
This week my client's were looking to kick it up a notch!! So by special request for one of my avid treckers, I put together a full hour of exercise that required nothing more than a matt to do, and focused almost entirely on core and chest. I completed this workout with my client and it's definatley a great way to start feeling confident in that bikini :) Check it out below:
(Please note this workout is designed for intermediate to advanced level)
Complete 2 sets of each mini circuit continously. Do 10 repititions of each exercsie the first time through and 15 repititions of each exercise the second time through.
Set 1:
Running High Knees (45 seconds round one, one minute round two)
Jump Squats
Superman's with a Twist
Burpies
Set 2:
Chinnies
Pushup
Plank Leg Lifts
Side Bridge Lifts
Set 3:
V-Sits
L-Stis
Flutter Kicks
Burpies
Set 4:
Cross Overs
Twist Sit Ups
Toe Touches
Push Ups with Leg Lift
Set 5:
Bicycles
Reverse Crunches
Russian Twist
Push Ups
This is a great workout to try on your own after cardio! Once you have completed this tummy burner be sure to do a full body stretch, and partake in proper after workout nutrition to make sure you get the best results for that fantastic looking beach body!
PLEASE NOTE ALL WORKOUT IDEAS POSTED ON THIS BLOG ARE SUGGESTIONS ONLY. SAFE WORKOUT PRACTICE VARIES FROM PERSON TO PERSON, BASED ON INDIVIDUAL HEALTH AND WELLNESS SITUATIONS. ALWAYS CONSULT WITH A DOCTOR PRIOR TO BEGINING EXERCISE, AND ALWAYS WORK WITHIN A ZONE THAT IS COMFORTABLE FOR YOU.
(Please note this workout is designed for intermediate to advanced level)
Complete 2 sets of each mini circuit continously. Do 10 repititions of each exercsie the first time through and 15 repititions of each exercise the second time through.
Set 1:
Running High Knees (45 seconds round one, one minute round two)
Jump Squats
Superman's with a Twist
Burpies
Set 2:
Chinnies
Pushup
Plank Leg Lifts
Side Bridge Lifts
Set 3:
V-Sits
L-Stis
Flutter Kicks
Burpies
Set 4:
Cross Overs
Twist Sit Ups
Toe Touches
Push Ups with Leg Lift
Set 5:
Bicycles
Reverse Crunches
Russian Twist
Push Ups
This is a great workout to try on your own after cardio! Once you have completed this tummy burner be sure to do a full body stretch, and partake in proper after workout nutrition to make sure you get the best results for that fantastic looking beach body!
PLEASE NOTE ALL WORKOUT IDEAS POSTED ON THIS BLOG ARE SUGGESTIONS ONLY. SAFE WORKOUT PRACTICE VARIES FROM PERSON TO PERSON, BASED ON INDIVIDUAL HEALTH AND WELLNESS SITUATIONS. ALWAYS CONSULT WITH A DOCTOR PRIOR TO BEGINING EXERCISE, AND ALWAYS WORK WITHIN A ZONE THAT IS COMFORTABLE FOR YOU.
Thursday, May 5, 2011
Get Inspired with Rowing!
Looking for a new cardio kick?!? Why not try out the rowing machine. A few sessions of rowing each week is sure to kick your program up a notch and help you burn those extra calories as you work towards your summer fitness goals! In fact rowing is so spectacular, that I just recently purchased my very own rowing machine for fantastic cross traing workouts!
What to try on the rowing machine:
-start of with rowing for 20 minutes at a time, then build up (remember you need 20 minutes of activity to get your cardiac benefits)
-Set the fitness level reading so you can see calories per hour. Remember to ALWAYS work at your own pace and within a fitness zone that is comfortable for you!! An average guide is that those with low fitness should aim to work at 400cals/hour, moderate fitness at 500cals/hour, and excellent fitness at 600cals/hour.
-Try rowing for one minute with both hands, one minute to the right side, one minute to the left side, one minute right hand only, one minute left hand only
-Looking to spice it up some more, try out some interval rowing...row as fast as you can for one minute, then back off to half that speed for thrity seconds to one minute, and repeat for twenty to thirty minutes.
-Rowing is a great way to work your heart, burn lots of calories, and get your abs and back muscles into it!!
-This is a great way to get in some cardio before starting a weight lifting session, or before seeing me for training!! And it is a workout that I use myself so ask away about all the benefits it has provided me :)
PLEASE NOTE ALL WORKOUT IDEAS POSTED ON THIS BLOG ARE SUGGESTIONS ONLY. SAFE WORKOUT PRACTICE VARIES FROM PERSON TO PERSON, BASED ON INDIVIDUAL HEALTH AND WELLNESS SITUATIONS. ALWAYS CONSULT WITH A DOCTOR PRIOR TO BEGINING EXERCISE, AND ALWAYS WORK WITHIN A ZONE THAT IS COMFORTABLE FOR YOU.
What to try on the rowing machine:
-start of with rowing for 20 minutes at a time, then build up (remember you need 20 minutes of activity to get your cardiac benefits)
-Set the fitness level reading so you can see calories per hour. Remember to ALWAYS work at your own pace and within a fitness zone that is comfortable for you!! An average guide is that those with low fitness should aim to work at 400cals/hour, moderate fitness at 500cals/hour, and excellent fitness at 600cals/hour.
-Try rowing for one minute with both hands, one minute to the right side, one minute to the left side, one minute right hand only, one minute left hand only
-Looking to spice it up some more, try out some interval rowing...row as fast as you can for one minute, then back off to half that speed for thrity seconds to one minute, and repeat for twenty to thirty minutes.
-Rowing is a great way to work your heart, burn lots of calories, and get your abs and back muscles into it!!
-This is a great way to get in some cardio before starting a weight lifting session, or before seeing me for training!! And it is a workout that I use myself so ask away about all the benefits it has provided me :)
PLEASE NOTE ALL WORKOUT IDEAS POSTED ON THIS BLOG ARE SUGGESTIONS ONLY. SAFE WORKOUT PRACTICE VARIES FROM PERSON TO PERSON, BASED ON INDIVIDUAL HEALTH AND WELLNESS SITUATIONS. ALWAYS CONSULT WITH A DOCTOR PRIOR TO BEGINING EXERCISE, AND ALWAYS WORK WITHIN A ZONE THAT IS COMFORTABLE FOR YOU.
Personal Trainer Daily Blog Kick Off!!
So I have officially decided to share my Fitness Lifestyles blog, with all of my wonderful clients!! I will be posting daily blogs, fitness tips and asking a variety of clients to share their wonderful, motivational success stories up here on Fitness Lifestyles!!
My goal with opening this fitness blog up is to provide a safe place for all the wonderful ladies to share fitness stories and ideas. Also it will be a place for you to retrieve training information to help me cut down on the cost of printing everything!
Each of you inspires me daily, to be fit, healthy and strong! May this blog be another tool to help you along your fitness journey :)
My goal with opening this fitness blog up is to provide a safe place for all the wonderful ladies to share fitness stories and ideas. Also it will be a place for you to retrieve training information to help me cut down on the cost of printing everything!
Each of you inspires me daily, to be fit, healthy and strong! May this blog be another tool to help you along your fitness journey :)
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