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 :)
Monday, April 2
Tuesday, March 13
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.
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.
Wednesday, February 22
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!
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!
Friday, February 10
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!
Wednesday, February 1
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?
:)
http://www.dailymotion.com/video/xljaqv_ted-talk-matt-cutts-try-something-new-for-30-days_lifestyle
:)
Saturday, December 17
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 :)
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 :)
Sunday, December 11
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!
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!
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