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
Saturday, November 19
Sunday, November 13
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
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 :)
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 :)
Thursday, November 10
Life is Good
Today was fantastic :) I had another hour of yoga- major posture work today!!, then took a 10 minute walk up the street to my favorite little sandwich shop for a grilled chicken and pear sandwich with goats cheese and salad. I read my new book, 'Brand Like a Rock Star', relaxed, ate slowly and savored every bite! I enjoyed the walk back to my car, going back and forth between walking briskly because my muscles kept wanting to work hard, and walking slowly because it's nice to breathe and take life in!
It's afternoons like today that make me feel so incredibly lucky to have the job I have, and the life I have.
I did some work when I got home, and then it was off to teach my only Fit Camp class of the day. We used the swiss balls today and skip ropes and I had a blast teaching the new girls how to use everything! Lots of core work and balance training. The ball can be an incredible tool, although frustrating at times if you're not use to it :-P I don't think any of them got too frustrated today.
Fit Camp was followed by BFit to complete my work day. It was a small class today, but we got our sweat on, made our muscles burn and then did a solid 10 minutes on the mats for a total core burn before stretches. Felt good to get a sweat going on an otherwise lazy day.
Now I'm going to make a delicious salad, with mixed greens, tomatoes, cucumber, and some organic trail mix, while my wonderful fiance makes goats cheese stuffed garlic chicken for our supper :)
Take care of yourselves by eating a delicious and healthy meal for supper, satisfying your taste buds and your body's need for nutrients!
It's afternoons like today that make me feel so incredibly lucky to have the job I have, and the life I have.
I did some work when I got home, and then it was off to teach my only Fit Camp class of the day. We used the swiss balls today and skip ropes and I had a blast teaching the new girls how to use everything! Lots of core work and balance training. The ball can be an incredible tool, although frustrating at times if you're not use to it :-P I don't think any of them got too frustrated today.
Fit Camp was followed by BFit to complete my work day. It was a small class today, but we got our sweat on, made our muscles burn and then did a solid 10 minutes on the mats for a total core burn before stretches. Felt good to get a sweat going on an otherwise lazy day.
Now I'm going to make a delicious salad, with mixed greens, tomatoes, cucumber, and some organic trail mix, while my wonderful fiance makes goats cheese stuffed garlic chicken for our supper :)
Take care of yourselves by eating a delicious and healthy meal for supper, satisfying your taste buds and your body's need for nutrients!
Tuesday, November 8
Feeling Good!
Did an hour of yoga today at The Yoga Room and then taught BFit, which is an intense cardio workout! The two in the same day are perfect :) I get my zen-like, deep, slow breathing, relaxed experience...and my sweaty, hard-to-breathe, muscles-BURNING experience. I love them both, and they make my day wonderful!
The weather was beautiful on the island today. I parked far away from The Yoga Room so I could enjoy the 10 minute walk before and after class. The air felt exceptional and helped me get into a "calm" frame of mind before class, and helped it linger on the way back to my car. Then it was off to get groceries, make lunch (a healthy tuna salad) and get ready for my following 3 classes :)
I hope all of you enjoyed your day and got some exercise in! Remember, doing something everyday will help you live better, and longer. Just be wise about what you do, when you do it, and how you do it.
:)
The weather was beautiful on the island today. I parked far away from The Yoga Room so I could enjoy the 10 minute walk before and after class. The air felt exceptional and helped me get into a "calm" frame of mind before class, and helped it linger on the way back to my car. Then it was off to get groceries, make lunch (a healthy tuna salad) and get ready for my following 3 classes :)
I hope all of you enjoyed your day and got some exercise in! Remember, doing something everyday will help you live better, and longer. Just be wise about what you do, when you do it, and how you do it.
:)
Sunday, October 16
Are You Ready?!
I'm moving my popular Fit Camp program indoors on November 7th, and want you to join me for this intense, effective, and exciting 8 week session! I am going to have two fantastic locations and plenty of class times to choose from, so you'll find it easy to incorporate this program into your daily routine.
Embody's Fit Camp program focuses on you as a whole being! Each workout challenges all aspects of your fitness. I always show modifications and you can feel comfortable to work at your own level. We'll work together to improve your strength, cardio, and flexibility, as well as your agility, speed, coordination, balance, and power. We use various types of equipment to keep the workouts fun and interesting, as well as intense and effective! I'll send you newsletters to help keep you mentally focused and strong, motivated and goal-oriented. Newsletters are also aimed to help you adopt healthier eating habits and you'll get delicious and nutritious recipes to try out at home!
With this program you get: 24 workout classes, each different and aimed to get you in great shape; newsletters with recipes, nutrition information, and motivational tips; at-home workout routines for your days off from Fit Camp; a returning-client discount on the next Fit Camp session, and a free indoor-cycling class to try out! The price is $240 total. You can pay by cash or cheque up front, or in two installments- the second by post-dated cheque.
The class schedule is as follows:
Monday, Wednesday, Friday: Downtown at Murphy's Community Centre- 6:15am, noon, 4:30pm, and 5:30pm
Tuesday, Thursday, Saturday: Uptown at The Spa Total Fitness Centre- 4:15pm and 5:15pm (Tuesdays and Thursdays), and 9:00am Saturday mornings (Saturday's time subject to change week to week)
Classes may be added or removed depending on registration. You can attend any three classes a week that suit your schedule. You are never locked into a specific time slot, but I do ask that you try to stick to the same schedule as best you can. For registration purpose, I do need to know what classes you plan on attending most often.
Email me at embodyfitt@gmail.com to reserve your spot or if you have any questions!
This program has the power to change your life. Are you ready?!
:)
Embody's Fit Camp program focuses on you as a whole being! Each workout challenges all aspects of your fitness. I always show modifications and you can feel comfortable to work at your own level. We'll work together to improve your strength, cardio, and flexibility, as well as your agility, speed, coordination, balance, and power. We use various types of equipment to keep the workouts fun and interesting, as well as intense and effective! I'll send you newsletters to help keep you mentally focused and strong, motivated and goal-oriented. Newsletters are also aimed to help you adopt healthier eating habits and you'll get delicious and nutritious recipes to try out at home!
With this program you get: 24 workout classes, each different and aimed to get you in great shape; newsletters with recipes, nutrition information, and motivational tips; at-home workout routines for your days off from Fit Camp; a returning-client discount on the next Fit Camp session, and a free indoor-cycling class to try out! The price is $240 total. You can pay by cash or cheque up front, or in two installments- the second by post-dated cheque.
The class schedule is as follows:
Monday, Wednesday, Friday: Downtown at Murphy's Community Centre- 6:15am, noon, 4:30pm, and 5:30pm
Tuesday, Thursday, Saturday: Uptown at The Spa Total Fitness Centre- 4:15pm and 5:15pm (Tuesdays and Thursdays), and 9:00am Saturday mornings (Saturday's time subject to change week to week)
Classes may be added or removed depending on registration. You can attend any three classes a week that suit your schedule. You are never locked into a specific time slot, but I do ask that you try to stick to the same schedule as best you can. For registration purpose, I do need to know what classes you plan on attending most often.
Email me at embodyfitt@gmail.com to reserve your spot or if you have any questions!
This program has the power to change your life. Are you ready?!
:)
Friday, October 14
Smell the Roses
Mental health, I believe, is as important as physical health! So here's a goal for you: Aim to enjoy at least a part of every single day by doing something that makes you feel good about yourself and your life. Think for a moment about what makes you happy- maybe it's a hot bath, or a good book; maybe a walk with your favorite music playing on your MP3 Player or a good hard workout; perhaps a lunch date with a friend or a deep conversation with your spouse; whatever makes you feel good...do it daily! You know, sometimes even just taking the time to reflect on the things that make us happy is enough for us to feel good. When you're stuck in traffic, turn off the radio, role down the window, and breathe. Think about your life and the positive things in it. Concentrate only on the good things for a few minutes out of every day, and the not so good things will become less and less consuming.
Also, try to realize that the longer our life takes to pass us by, the better- so when your week seems to be dragging on, see that as time slowing down so you can appreciate it better! Try to avoid spending energy wishing for the week to pass and for the weekend to come. We are only given so much time on this Earth and to wish any of it away too quickly should be a crime! Embrace Mondays. It's the start of a whole new week that's full of possibilities and potential! Plan for things to do on weeks days and let joy and excitement be a part of your work days too.
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