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Hi Followers! Just a quick note to state that my website has changed and you need to go to: www.embodyfitt.com for current posts and information about classes! See you there! :)

Upcoming Fitness Challenge!

Our upcoming Fitness Challenge begins on June 25th! If you want to feel great about your body and health on the beach this summer, you need to be a part of this challenge! (There's not much time left!!!)

Fit Camp classes run on Mondays, Wednesdays, and Fridays with indoor and outdoor options. These classes will help improve every aspect of your fitness! We focus on strength training, cardio, flexibility, balance, coordination, speed, and power. We work the body as a whole, using various types of equipment including medicine balls, agility ladders, weights, resistance bands, skipping ropes, and more! You will never be bored and your body will never plateau because no two workouts are the same. Whether your goal is weightloss, toning, performance, or you just want to be healthier and happier, these classes will get you there!

Schedule for indoor classes:

Monday/Wednesday: 6:15am, 4:30pm, 5:30pm

Friday: 6:15am, 5pm

*location is in our studio at 10 FJ McAuley Court

Schedule for outdoor classes:

Monday/Wednesday/Friday: noon-1pm

*location is at Confederation Landing Park

Price for Fit Camp classes:

Drop-in rate is $12 

30-Day Challenge is $120+gst

8-Week Challenge is $216+gst

Payment can be made by cash, cheque (made out to Brittany Stephen), or email transfer. 

To register, or if you have any questions, call me at 367-4929, or email embodyfitt@gmail.com

May 28th!

Our next 30-day or 8-week session starts on Monday, the 28th, and I want YOU to be a part of it! With various class times to choose from, and the ability to move around between the different days/times, this program fits any schedule!

All of the details are the same as the last session (why fix what isn't broke, right?) so check out the details, class schedule, and pricing information below. Email me at embodyfitt@gmail.com or call 367-4929 if you have any questions!

April 30th- New Fitness Challenge!

So excited to announce that our next fitness challenge starts on April 30th! Summer is almost here and I want you to feel confident and in love with yourself when you're on the beach, on the patio at the company BBQ, at your best friend's wedding, anywhere you go!! This challenge is going to give you the flexibility you need to stick to the routine, the motivation to want to, and the results to know it's worth the work!

This upcoming session will give you the same great programs to choose from, with the addition of outdoor classes! Our outdoor location is Confederation Landing Park. We were there last year working hard all spring right through to fall, and loved it!

Here are the classes available:

Fit Camp classes run on Mondays, Wednesdays, and Fridays and combine cardio and strength training for the ultimate burn! Improving all areas of fitness is just one of the goals of this class. We focus on building sexy, long, lean muscles and toning the body head-to-toe! We will improve the mind-body connection, improve coordination, balance, power, and core strength. We use weights, medicine balls, agility ladders, resistance bands, and some other fun equipment to keep the classes unique and to achieve optimal results. These classes are like a personal-training session, and all fitness levels are welcome.

Cardio-X classes are only 45 minutes long and will be focused on burning maximum calories quickly and effectively. They run on Tuesdays and Saturdays. The classes are short, but demanding! We will do HIIT workouts, Tabata workouts, kickboxing, plyometrics, and athletic drills to ensure you leave soaked in sweat and feeling fantastic! The goal of these classes is to build cardiovascular endurance and power, increase speed, improve the body's ability to work with lactic acid, and to improve athletic performance (no matter what your sport!). These classes are not for the faint of heart. Modifications will be offered for each exercise, just like with the Fit Camp classes, but some exercise experience is recommended.

Here are the packages:

Registration for: 30-day Challenge Package A - includes 12 Fit Camp classes, fit test and measurements at the beginning and end of the session, newsletters, weekly nutrition/workout challenges, chances to win prizes, and more): $120+gst
***8-week registration available for only $216+gst. 

Registration for: 30-day Challenge Package B - includes 12 Fit Camp classes, 8 Cardio-X classses, fit test and measurements at the beginning and end of the session, newsletters, weekly nutrition/workout challenges, chances to win prizes, etc: $160+gst

If you want to try out a class you can always drop-in and check it out! I allow for 3 drop-in classes, but for safety and accountability I require participants to sign-up and register in advance after that. If you're unable to commit to a full session, I will sometimes allow for a continued drop-in basis, but you will need to discuss it with me first. The rates for the classes are:

Drop-in rate for Fit Camp classes: $12
Drop-in rate for Cardio-X classes: $10

Schedule

Fit Camp classes Monday, Wednesday, Friday: 6:15am, 4:30pm, 5:30pm (only 5pm on Fridays) at our beautiful Studio (10 FJ McAuley Court)

Fit Camp classes outdoors Monday, Wednesday, Friday: noon hour at Confederation Landing Park

Cardio-X classes Tuesday: 5:15pm outdoors at Confederation Landing Park
Cardio-X class Saturday: outdoors at Confederation Landing Park (time varies- usually 8:30am or 9am)

If you're sick of feeling sluggish, weak, insecure, and just plain out-of-shape, you need to give this program a try! You deserve to feel good in your own skin! Let me help you love your body, and love taking care of it! You can email me at embodyfitt@gmail.com, or call 367-4929.

First Day in Our New Home!

Well, it's our first day in the new studio...and I LOVE IT! The studio is chic, well decorated, well lit, spacious, with big mirrors, nice floors, and lots of storage! I am very pleased with our new home and look forward to getting sweat on the floors every Monday, Wednesday, and Friday for many months to come!

For those that can't come check out the new studio yet, here's an at-home workout to get you started!

HIIT
do the first exercise for 30 seconds, and the second exercise for 15 seconds. Do 4 or 5 rounds before going to the next set. Let it burn!!

Push Ups/Superman (lift all 4-limbs off the floor, pause, then go back down)
Jacks/High Knees
Tricep Push Ups (aka military push ups)/Superman hover (hold up for the full 15 seconds)
Squat Jumps/Half burpees
Wide Push Ups/Superman Tilt (fingertips at temples, lift chest off floor and tilt elbow to hip- alternating sides)
Plyo-Jacks/Mountain Climber
Squat Press/Bicep Curls (heavy weights! at least 8lbs)
Jump Lunges/Cross Jacks
Lunge Tricep Overhead Ext./Leg and shoulder abduction (both arms, alternate legs)
Speed Skater (fast!)/Bunny Hop Twist

Remember to do a warm-up and cool-down!!! Post how you made out on the FB group page- 'Embody Fitness Training' and encourage others to try out the routine :)

April 2nd- NEW STUDIO!

I couldn't be more excited to announce the start of my next fitness challenge! Embody Fitness is going to be in her brand-new home starting April 2nd, and I hope you're all able to come and check it out! This new fitness studio is located at 10 FJ McAuley Court, which is right by Health PEI and the Atlantic Fitness Centre. It is a beautiful, spacious room with windows, mirrors, storage, and ample parking for your convenience :)

There are also some changes to this upcoming 30-day Challenge! You will have the option to sign-up for the Fit Camp Challenge, Cardio-Challenge, or a combination of both, attending 3x/week or 5x/week.


Fit Camp classes run on Mondays, Wednesdays, and Fridays and combine cardio and strength training for the ultimate burn! Improving all areas of fitness is just one of the goals of this class. We focus on building sexy, long, lean muscles and toning the body head-to-toe! We will improve the mind-body connection, improve coordination, balance, power, and core strength. We use weights, medicine balls, agility ladders, resistance bands, and some other fun equipment to keep the classes unique and to achieve optimal results. These classes are like a personal-training session, and all fitness levels are welcome.

Cardio-X classes are only 45 minutes long and will be focused on burning maximum calories quickly and effectively. They run on Tuesdays, Thursdays, and Saturdays. The classes are short, but demanding! We will do HIIT workouts, Tabata workouts, kickboxing, plyometrics, and athletic drills to ensure you leave soaked in sweat and feeling fantastic! The goal of these classes is to build cardiovascular endurance and power, increase speed, improve the body's ability to work with lactic acid, and to improve athletic performance (no matter what your sport!). These classes are not for the faint of heart. Modifications will be offered for each exercise, just like with the Fit Camp classes, but some exercise experience is recommended.

Price Break-Down

Drop-in rate for Fit Camp classes: $12
Drop-in rate for Cardio-X classes: $10

Registration for: 30-day Challenge Package A (includes 12 Fit Camp classes, fit test, measurements, newsletters, weekly nutrition/workout challenges, chances to win prizes, and more): $120+gst

Registration for: 30-day Challenge Package B (includes 12 Fit Camp classes, 8 Cardio-X classses, fit test, measurements, newsletters, weekly nutrition/workout challenges, chances to win prizes, etc): $160+gst

Registration for: 30-day Cardio-Challenge (includes 12 Cardio-X classes, newsletters, weekly nutrition/workout challenges): $84+gst

Schedule

Monday, Wednesday, Friday: Fit Camp classes at 6:15am, noon, 4:30pm, 5:30pm (only 5pm on Fridays) at the new studio (YAY!!)

Monday, Wednesday, Friday: Fit Camp classes at noon at St. Paul's Church Hall on Prince Street

Tuesday, Thursday: Cardio-X classes at 5:15pm at the Spa
Saturday: Cardio-X class at 8:15am OR Cycle and Abs at 9:25am at the Spa (varies each weekend, time will be posted on FB and emailed each week)

If you're sick of feeling sluggish, weak, insecure, and just plain out-of-shape, you need to give this program a try! You deserve to feel good in your own skin and 30 days is easy to commit to! Let me help you love your body, and love taking care of it! You can email me at embodyfitt@gmail.com, or call 367-4929.

30-Day Challenge!

My next Fit Camp session is going to start on March 5th! I've decided to try out a new 30-day Challenge for this round and am so excited for it to begin!

This session is going to be intense! We will do a fit test for strength, as well as a cardio assessment (oh yes, beloved cardio drills!) and measurements (if you want them) at the beginning and end of the program. The workouts will be demanding, and I will provide you with nutrition information via newsletters, and weekly challenges to take part in as a group or at-home.

There are 2 packages available for this session. Package A is for 3 "Fit Camp" classes a week and Package B is for 5x a week (3 days of regular "Fit Camp" classes, and 2 days of cardio classes a week). Package B will really take things to the next level! This is an option I only recommend for intermediate to advanced fitness levels or those with exercise experience.

Class schedule:
Monday, Wednesday, Friday: Fit Camp classes at 6:15am, noon, 4:30pm, 5:30pm (only 5pm on Fridays) at St. Paul's Church Hall on Prince Street
Tuesday, Thursday: Cardio-X classes at 5:15pm at the Spa
Saturday: Cardio-X class at 8:15am OR Cycle and Abs at 9:25am at the Spa

Package A (12 fit camp classes, newsletters, weekly challenges, etc) = $120+gst.
Package B (12 fit camp classes, 8 cardio classes, newsletters, weekly challenges, etc) $160+gst.
*The drop-in rate is $7 for the cardio classes if you sign up for Package A.

Cardio-X classes are only 45 minutes long and will be focused on burning maximum calories quickly and effectively. We will do HIIT workout, Tabata workouts, kickboxing, plyometrics, and athletic drills to ensure you leave soaked in sweat and feeling fantastic! The goal of these classes is to build cardiovascular endurance, increase speed, improve the body's ability to work with lactic acid, and to improve athletic performance (no matter what your sport!).

Fit Camp classes combine cardio and strength training for a fantastic burn! Building sexy, long, lean muscles and toning the body head-to-toe is the goal for these classes! We will improve the mind-body connection, improve coordination, balance, power, and core strength. We use weights, medicine balls, agility ladders, resistance bands, and some other fun equipment to keep the classes unique and to achieve optimal results.

Space in the program is limited to 10 people a class so let me know if you're interested in joining right away! If you're looking for a change and are ready for a challenge, email embodyfitt@gmail.com or cal 367-4929 to reserve your spot!

HIIT Workout!

High intensity interval training (HIIT) is incredibly effective for weight loss, as well as to train your anaerobic capacity (your body's ability to work without oxygen). It's a way great to help your body combat the effects of lactic acid build-up. Lactic acid is what causes that lovely burning sensation in your muscles and starts to cause your muscles to stop working. This method of training is simply the fastest way to get "fit". It is extremely challenging, and that's a good thing. You don't want to feel "comfortable" during this routine. Your heart should pound out of your chest, and your whole body should burn! It's a short routine, so go for it, now!

First, and always, warm-up by doing some dynamic stretches, some jumping jacks, butt kicks, high knees, etc.

Perform 5 rounds of 30 seconds of work, 10 seconds of rest. After you repeat all 5 rounds of 1 exercise, give yourself 30 seconds to a minute to recover before going to the next exercise.

Get ready to sweat...and BURN!
*note: if you are new to exercise, you should increase your rest time per set to 15 seconds or more, depending on how you're feeling, and rest for a full minute between exercises.

Skipping- if you don't have a skipping rope, pretend you do ;)
Squat jumps as fast as you can- Land into a squat every time. Jump up high, reaching arms up. Land softly
High knees with hands at shoulder height in front of you, pushing into a wall- lean into it but keep your body straight and tall. Head up, abs tight, heels off the floor
Plyo jacks- start with legs together, hands at your sides. Jump up in the air, opening legs wide and lifting arms up sideways. Land with feet back together and arms down. Be explosive- no pausing in between reps. Go as FAST as you can. You're range of motion will be short but you'll be quick, and that's the goal.
Jump lunges- this is probably the hardest of them all! Get into a lunge, with both knees bent at 90 degrees. Jump up and switch so that your other leg is forward. Land into a lunge. Try to move quickly, but maintain good form.

You made it! Stretch and relax!!

Let me know how you enjoy the workout!

What Will You Try?

One of my Fit Campers posted this video on the FB group page and I absolutely LOVE it. I think it's a fantastic idea and my gears are already turning- trying to think up what I'm going to try for 30 days. Hmmm....

http://www.dailymotion.com/video/xljaqv_ted-talk-matt-cutts-try-something-new-for-30-days_lifestyle

What will you try?

:)

8-Week Challenge

Embody's 8-week Challenge starts on January 9th and is designed to help you get in the best shape of your life! This program is a complete and well-rounded program that includes nutrition counseling, newsletters to keep you on track and motivated, at-home workout routines so you know what to do between classes, weekly challenges, regular cycling classes, and the opportunity to win some great prizes! The classes are always different and focus on challenging all components of fitness. We do circuit training, high intensity interval training (HIIT), equipment routines, cardio/athletic drills, and bodyweight workouts to give you a total body burn and ultimate sweat!

These classes are tough. It has to be tough to work. I do offer modifications for every exercise so you can feel comfortable working at your own pace and fitness level (whatever it may be), however, I do expect you to challenge yourself! You need to decide how badly you want a change, and I will give you all the tools to achieve it!

Classes schedule is as followed:

St. Paul's Church Hall Mondays, Wednesdays, Fridays- 6:15am, noon, 4:30pm, and 5:30pm.
Uptown at the Spa Total Fitness Centre Tuesday, Thursday- 5:15pm.
*classes will be added or removed, or times changed, depending on registration

Saturday mornings will be our cardio-based workout class at 8:15am or 9:15am, depending on the weekend, and are at the Spa as well. Ideally you attend 3x a week for the first 3-4 weeks, and then can add a fourth class at no extra charge. You have the flexibility to switch between the different days, times, and locations as much as you need to. You are never locked into a class.

This program costs $240 for the full 8-weeks if you decide to attend 3-4 classes/week. This is a small-group training program so that you can be treated like a person, not just a participant! For this reason, space is limited and you will need to reserve a spot quickly.

If you have any questions or concerns, or if you'd like to register now, message me at embodyfitt.com!

As Bill Cosby says "Decide you want it, more than you're afraid of it"

Change is good. Take on the Challenge to change :) 

Workout Challenge

I have a time challenge for you all to try out! Complete the routine below as fast as you can (after a proper warm-up) and record your time! Post your results on my FB group 'Embody Fitness Training' and I'll enter you into a draw to win a prize at the end of the week! Remember to Focus on having good form. It's about going fast, but you can't be sloppy with it or your time won't be accurate. Do the cardio circuit twice and then record your results. You can go from there to stretches, or you can try out part 2, the ab routine.

Cardio Routine- complete all the reps/exercises and then repeat for a second round!
50 jumping jacks
50 mountain climber
50 plyo-jacks
50 high knees (total)
25 squat jumps
25 half burpees
25 russian kicks (total)
25 speed skaters (total)
Now start all over again!

Ab Routine- Just one round this time- get through it quick!
25 banana/boat- lay on your back with your head, arms, and legs off the floor, then sit right up so you're in a V-Sit position with your feet off the floor, then go back down to the starting position. Your arms, legs, and head should never touch the floor
25 twisting reptile- get into plank on your hands. Pull your knee in towards your opposite elbow. Alternate sides. Keep your neck long, shoulders over your hands.
25 russian twists (25 each side- 50 total)- Sit in VSit and twist your upper body side to side while keeping your feet off the floor.
25 leg lifts- lay on your back with your legs straight up the air. Lower your legs straight down toward the floor and then straight back up again. Hands under your glutes for back support if you need it
25 knee tucks- sit in VSit with your feet off the floor. Bring your knees into your chest and then extend your legs straight away from you.
25 oblique rolls- this one is a killer after all the rest! Lay on your side with your legs slightly in front your your body, rest back on the fleshy part of your butt, and do a side crunch- bringing your upper and lower body off the floor. Rest your upper body back down but hold your legs off as you roll to the other side to repeat. Keep alternating sides.

Okay, that's it! Remember to find my group on FB, Embody Fitness Training, and post your results!

Thankful Thursdays

I'm thankful for the day today :) I was able to sleep in a bit this morning, which was lovely! I got up and had a healthy breakfast (Greek and regular yogurt mixed with grapes and All-Bran Buds) then headed in town for a massage! It was a lot less painful than my massage last week, which I was thankful for! Now I get to chill out, make a yummy and nutritious lunch for myself and for my hubby-to-be, and then I'm off to work! Only one class today, and then Craig and I have dance class :)

I think reflecting on the good things in life are important, so I'm going to try to adopt a "gratitude journal" type idea by making Thursdays, "Thankful Thursdays" and list the things I'm happy about on this day. So, here we go:

Today I'm thankful for:

My incredible good fortune to be marrying a man whom I've fallen in love with more than once, and who gives me reasons to continue to fall in love with him more and more. A man who loves me so much, and is even willing to take a dance class with me despite it not really being "his thing" :-P

My amazing and quirky family that sometimes drive me crazy, but who I would be utterly lost without! They've helped make me who I am, and I adore them to no end!

My friends. I don't get to talk to some of them as often as I'd like, but man, they rock. Nothing beats lunch dates and chats over tea :)

My clients. These people are incredible. They inspire me, motivate me, and surprise me, always. I LOVE to teach them. I love to watch them grow and become strong and confident people!

My job! I can't say enough about how much I love what I do. Becoming a trainer has affected every aspect of my life. It has made me a better person, and I couldn't imagine doing anything else.


Green tea. LOL! I know, after all that big stuff, being thankful for green tea seems silly. But I love it. It's warm, it's soothing and comforting, and delicious. I suppose I should be thankful for my girl Jordan for introducing it to me back in high school too ;)

Lululemon Clothing, hehehe! I know a lot of guys are thankful for this company as well *wink* but I really do think it's important to feel like you look good when you workout! Getting dressed in frumpy and unattractive clothing just doesn't make me feel good enough about myself to want to take care of myself. When I feel good, I want to workout!

Well...I could go on and on and on, but then I'd be lost next week when it's time to do this all again. So that'll be it for now!

What are you thankful for today??

:)

December 1st!

Wow! It's so hard to believe it's already December 1st and 2011 is almost over. How are you going to say goodbye to this incredible year we've had? Are you going to be 5lbs heavier at the end of the month and uncomfortable in your otherwise slammin' outfit come New Year's Eve? Or are you going to work hard this month, stay on track, and feel fantastic?!

Temptations to skip the gym and pretend calories don't exist are at an all time high this month. With parties and get-togethers, shopping for presents, and all the delicious treats everywhere you look, it is easy to understand why this month really takes a toll on the average person's waistline! But using the holidays as an excuse to binge on treats and ignore our exercise regime is not only bad for our health, but will make our New Year's Resolutions to "get into shape" that much harder to stick to!

So, I say start now! Set pre-resolutions to keep up with exercise, or start exercise now if you haven't already, and get ready to feel sexy and confident when the clock strikes midnight at the end of the month! Plan and cook meals in advance so you're not tempted to eat out while doing your shopping, move as often as possible, and keep your treats to a minimum! If you know you have a Christmas party on the weekend, eat like a saint all week and try to get in an extra few minutes of exercise each workout to allot for the extra calories you'll likely be consuming at your party.

If you're at a loss when it comes to exercise, let me know! I have a few drop-in classes available each week that would help fire up your metabolism and give you a head start on staying, or becoming, fit for the new year :)

Women Kick Ass!

I'm snuggled up on the couch with a hot cup of green tea (decaf, otherwise I'll be up ALL night!) and found Mulan is on TV! I love this movie :) Movies about women taking charge, getting in shape, and kicking butt are so inspiring! I've always enjoyed watching movies like GI Jane, Enough, and Mulan, and I especially love when it's an unassuming type of character that kicks butt. Transforming from a shy, insecure woman to a strong, independent and confident hottie! Strength is so sexy, isn't it?!

Have you undergone a transformation before? I have changed a lot in the past 10 years, and 5 years! It is important that we always stay challenged and strive to become better versions ourselves. We can always improve, and grow to be better. And we can always get better at kicking ass in our own (non-violent) way ;)

How can one become better? How can you grow and learn and change as an adult? First of all, try something new and get out of your comfort zone at least every 90 days. Join a new type of class or club. Take up painting. Take up photography. Try out a dance class, or take go back to school just for one class a week to become more educated! Learn for the fun of it :) Become your own personal gourmet chef. Keep a gratitude journal. Meditate. Get in touch with old friends or go out once a week and try to meet new ones! Get into shape and move your body every single day.

Decide you want to kick ass, and do something about it! You have all the power to change within you already- you just need to find your motivation and let nothing stand in your way!

HOORAH!

Have You Made Your Body Sweat Today?

It's Wednesday!! I love Wednesdays (truthfully I love every day of the week- but we'll just talk about Wednesday today) and one of the reasons is because I teach a class called "Cardio Burst" at 9:30am to an awesome group of dedicated exercisers! It really helps to get motivated and push hard during a routine when you're in front of an eager and enthusiastic bunch :) I always leave the class wanting to do it all over again. I usually end up doing another routine with one of my Fit Camp classes in the evening because I'm on such a high from the morning workout!

What do you love about exercise? During your workout routine, what is it that really pumps you up? Good music? Hard exercises? Equipment? Having a friend with you? We're all very different and everyone gets psyched up in various ways!

To me it depends on what type of workout I'm doing. When I'm teaching, the participants are my motivation. If I get a group that seem lazy and are working half-assed, I don't get quite the same high. If I'm working out on my own at home, it's a hard workout with lots of new exercises, and if I'm running, it's damn-good music!

Finding out what gets your adrenaline going and gets you really into your workout and focused is great! For many of us, we are in complete control over these factors! Choose to attend classes or to workout with a friend that you know is going to drive you and make you work harder, while having fun! Pick your music, choose a hot outfit, build your own workout routine, whatever it takes!

When your scheduled for a tough workout (you should have routines of moderate intensity and difficult intensity for optimal results), make sure you start with a strong attitude and push yourself to your max. Challenge yourself! For every workout, you get what you put into it.

Have you challenged yourself lately? ;)

Quick Sweat!

I did this workout with my fiance after doing an hour-long workout class with my Fit Campers, so I was exhausted and wasn't able to put 100% into it, but it was still a great sweat-inducing 16-minute routine :)

Speed Skaters- Jump side to side, with the opposite arm to leg forward, knee bent, and try to keep your back leg off the floor to challenge your balance. Stay low, keep your spine from rounding ;)

High Knees- This is an easy one to get the heart-rate up quickly! Jog on spot, but really drive your knees up and pump your arms fast! Keep your core engaged (belly button in!)

Plyo-Jacks- One of my all-time favorite exercises. It's like making a snow angel in the sky :P Jump your legs and arms out wide in the air, and quickly back down, feet together, before you land. Land softly.

Knee Tucks- I'm not great at these, but I'm working on it! Jump up and tuck both knees straight up towards your chest as high as you can, and land softly back down.

Ski Jumps- Legs together, knees bent, chest lifted. Jump to the side without losing the bend in your knees. Use your arms in a swinging motion fwd and back as you hop side to side. Keep low!

Side Ski Hops- Legs together, jump and turn your toes left, centre, and then right, centre, and back to the left, all while keeping your upper body facing centre. Move from the hips! Keep those abs tight and move FAST.

Run Lunges- Stand with one leg forward and the opposite arm. Hop and switch so your other arm and leg are fwd. Keeping switching as fast as you can. Make your range of motion big with your arms (move from your shoulder, not your elbow) and keep weight in both feet.

Plank Heel Taps- Get into plank on your hands. Bring your right knee into your chest (you can place the foot on the floor or not) and touch your heel with the hand on the same side. Switch. You pace is your own on this one, just make sure the movements are controlled and not sloppy! Keep you shoulders over your hands, your neck long, and you belly button in.

Do each exercise for a minute, back-to-back, and then have a one minute break at the end before you do it all over again :) Let me know how you do!

I had 2 great workouts today and have been struttin' all day as a result! This morning I put my Fit Camp crew, and myself, through a super sweaty cardio routine and finished it off with some core work on the mats. We cooled down, stretched, chatted about wedding disasters (usually we talk about health, nutrition, fitness, life, etc. but one of my campers is getting married and is having wedding dress drama, so the conversation went there, lol) and then I came home to wake up my fiance to join me for another quick workout! And no, not the naughty kind ;)

I don't usually recommend working out twice in 1 day, but lately most of my workouts have been with my classes, and I'm missing my own routines. I push harder on my own, always, right to fatigue! I love that, and crave it, but don't want to get to complete fatigue in front of a class. And many of my participants are beginners, so if I'm just barely surviving the routine, that isn't good for them! I push hard in class, because participants need to see that, and I'm tired and sweaty after, and my muscles burn, but it's just not the same. It's also nice to be able to try new things on my own instead of trying it out in the class (obviously). There are exercises, routines, sets I want to try before I introduce them to my amazing clients :)

So home I went, woke up my darling, and we did a quick 16-minute cardio-based routine. It was fun, fast, and I got to sweat again (I love to sweat!). Another reason for the extra workout was that we have a party to go to tonight and I'm allowing myself a few drinks, and know I won't be able to refuse some of the delicious treats that will surely be there. I figured a few extra calories burned will help :-P

I will post the workout tomorrow, so come back and check it out!

Enjoy your Saturday!

Brit

New Food Ideas!

I found this link on Twitter and thought I'd share. I am embarrassed to say that I myself haven't tried many of the "alternatives" but am excited to give them a shot! I am totally going to try the sunchokes fries ;)

http://www.womenshealthmag.com/nutrition/new-food-ideas?page=0

Eating healthy means getting lots of different fruits and vegetables into our diet. All veggies and fruits have different benefits, which is why it's important to mix it up often! If you eat a wide variety of nutrient-rich foods, you shouldn't need to take any kind of supplements to obtain optimal health.

Let me know which is your favorite or which alternative you're looking forward to trying out this week!

Britt

Motivation

I live and breathe exercise and fitness. I read blogs, books, and articles, watch videos, and train people from all walks of life day in and day out. I talk about fitness, think about fitness, and dream about fitness. It seems like it would be easy for me to constantly be motivated to exercise, right? The truth is that there are days, though thankfully not too often, where I want to just sit on the couch and eat snacks in front of the TV. There are days where I want to stay in my pajamas and relax, and the idea of putting on my workout gear, thinking up a routine, and getting all sweaty, just seems like a bother. Motivation isn't in constant supply for most people. Sometimes we have to actively find our own motivation to do the things we know need to be done.

I have never regretted working out. Not once in my life, have I ever thought "man, I really hate that I worked out today" or "geez, I feel like crap for exercising". Sometimes just remembering that fact can get me off my arse and excited to sweat! Sometimes not.

Think for a moment about what motivates you to workout, or scares you about not working out. What is it that drives you to improve on yourself? It's a very individual question and there is no wrong answer. Some people are motivated by pictures/images/thoughts of people in shape, or out of shape. These ideas of fit and/or unfit people either encourages or scares them into, or out of, certain habits and patterns. If thinking about an obese person scares you into getting off the couch and into your workout, than post a picture in a place you look at often for motivation. If flat abs and a tight booty motivate you, post a picture of that! Others are motivated by looking hot when they exercise! If that's you, go by some sexy workout clothes and do your make-up before your routine! I may seem silly to others, but if it works for you and you get a great workout in as a result, who cares! Maybe competition drives you- so workout with a friend or start recording your workout results on a piece of paper, ie the weight you used, the reps you did, how long it took you to complete, etc, and then try to beat your personal best every time!

When I'm feeling sluggish, I go to YouTube and watch workout videos. When I see fit people working out hard, I remember how good and strong I feel when I work out, and I instantly can't wait to put on my sneakers! I know that this pattern works for me. I know I can't watch exercise, and not want to exercise! So it's my little trick on lazy days.

It takes some thinking and reflecting to realize what motivates you- but taking the time to do it will help you stick to your workout schedule with a lot more ease! On the same note, finding out what discourages you from working out is important as well! Feeling like I have way too much on the go can make me feel like I skipping my working out. Knowing that about myself has caused me to come up with a few really short workout routines. They only take 10-20 minutes and by the end of it, I'm drenched in sweat and feel fantastic!

If you find out what motivates/discourages you but don't know how to use the information constructively in ways to help you, let me know! I can help you come up with methods based on your likes/dislikes to ensure you stick to your routines!

Well on this subject, I must also say that it's okay to miss a day every now and then. Beating up on yourself because you skipped your workout is not positive behavior, and will do you no good in the end. So, if you simply can't find the motivation and miss your workout, learn from it and move on. Try harder the next day to stick to your schedule. Exercise hard, and relish in the feel-good after effects!

Below is a quick workout that only takes 16 minutes to complete. Perform each exercise for 50 seconds, followed by 10 seconds of rest. Do all 4 exercises and then repeat the circuit 4 times. I did this routine today and followed it with about 15-20 minutes of yoga. I think today would have been a good day for a longer workout, as I didn't quite get my fix, but that's okay, I'll go for a brisk walk later :-P


4 Jump Lunges/5 Mountain Climber Jumps: Get into a lunge position. Jump straight up, switching legs in the air so you land back in a lunge with your other leg forward. Once you've completed 4, bring your hands to the floor beside the forward leg, and jump your legs up to switch so that your other leg is between your hands. Keep jumping to switch legs until you've completed 5. Stand back up and do lunges again, repeating the sequence until your 50 seconds is complete.

Plyo-Jack/Knee Tuck: Stand with your feet together, arms at your sides. Jump and open your arms and legs out wide in the air and then quickly back down so you land softly back into the starting position. Then jump your knees in toward your chest for the knee tuck, land soft.

Plank Heel Taps: In plank position on your hands, bring one knee in toward your chest, keeping your foot off the ground, and touch your heel with your hand using the arm on the same side. Return hand and foot back to starting position and perform on the other side. Make sure you keep your belly button pulled in, and shoulders over your hands.


Scissor Crunch: Lay on your back with one leg straight up, and the other leg straight and just an inch or two off the ground. Crunch your upper body up toward the top leg, and as you lower your upper body back down, switch legs and repeat. Alternate and make sure your keep your abs strong. If you feel pain in your lower back, place your hands under your glutes and/or bring your leg that's hovering off the floor higher off the ground.

Hope you all enjoy!

Brit :)