Starter Exercise Plan

Quote of the Week

Dear 16 year old me

Inspiring

Jillian Michaels...

Biggest Loser Trainer. Exercise DVD instructor.  Health Advocate

 Healthiest Woman on the planet...

Before and After...

you have to start somewhere.

want a healthy glow?

Its bathing suit season....

and if you are anything like me your pasty winter skin practically reflects sunlight like a mirror.

Instead of running off to the tanning booth to expose yourself to dangerous, skin damaging, wrinkle causing, skin cancer growing UV rays...

eat your veggies!!

Fitness Apps

Im going to share some of my favorite health and fitness apps with you today!!

Wellness Tip of the Day

A new easy to follow wellness tip every day.  

There are body tips, food tips, mind tips.

Easy to save into your favorites, or share with your friends on facebook

And its free!!

Nike Training

It's like a personal trainer in your pocket.

You can chose from TONS of different workouts,

Specific ones for getting lean, for getting strong, or for targeting specific areas!

It keeps track of how many hours you use it, lets you save your favorite workouts and tracks your progress.

And its free!!

Jillian Michaels Slim Down Solution

It's like have Jillian Michaels in your pocket.

This app is LOADED -  there are tips for everything like how to read nutrition lables, how to get strong arms, celebrating weight loss

Tons of individual exercises, and intense workouts and circuits

There are recipes...  the mediterranean pizza looks AMAZING

And there is a section where Jillian gives you her advice about many topics about self, science, sweat, and sticky situations.

If having all that amazing information at your figure tips isnt convincing enough... Its FREE!!

What are you waiting for!?

what are your favorite health and wellness apps?

Strong is...

Body Flow

Last week I went to a BodyFlow class at Goodlife Fitness.

It is a combination of Tai Chi, Yoga and Pilates.

It is supposed to build strength and flexibility while leaving you calm and centred.

I really enjoyed this class. 

 I had never done Tai Chi before, but I really enjoyed that part of the work out.

It wasn't overly strenuous, but it did work a lot of balance and flexibility.

The core part of the workout included a lot of pilates moves and my abs were kind of sore the next day!!

I think this is a class that you get out of it what you put in,

there are progressions for almost all the moves, so its great for beginners, and you can challenge yourself as much as you feel comfortable.

I definitely want to go back!

The best part... is Goodlife fitness offers 3 free trail passes so you can check out the gym before you commit.

And if you do decide to get a membership it is only $28/month.

To find a club or a bodyflow class near your go here:

http://www.goodlifefitness.com/ 

Row Yourself Fit

This Double Action Row: With the use of a moderate to heavy resistance band you can strengthen and shape your back, shoulders, arms, butt and thighs.

Start

Sit on the floor with your legs bent about 45 degrees as shown, loop the resistance band under both feet (feet hip width apart and toes pulled up), hold onto the tubing at each end. Lift chest up and pull elbows back, squeeze your shoulder blades together until you feel a moderate amount of tension on the tubing and HOLD.

Action

Press your legs straight out along the floor, bend your knees and repeat the leg press 8-10 repetitions. Release the arms and rest for 15 seconds. Repeat 3 to 5 sets.

inch worms

NCH WORMS: 

What you’re working: Obliques, hip flexors and other muscles are engaged to maintain stabilization as you move through this exercise. 

How to do it: Starting from plank position like you are going to do a pushup, walk your feet towards your hands in baby steps.

 Once you get to the point when you have to start bending your legs, start walking your hands forward in baby steps until you are back in the plank position. Repeat for one minute. Tip: Go nice and slow. Controlled movements will keep your core engaged throughout and you’ll get a better burn. Also, keep your head in alignment with your back.

Choose Your Body Part

Have you seen the Exercise Finder on Divine.ca ???

It is GENIUS

Have you ever sat around wondering

How do I work my hips/shoulder/inner thighs...

Well, Now you can just hop over to this website, 

click on the body part

and find a whole list of exercises.

AMAZING. Check it out Now!!

fitness

Isometrics

Isometrics are a great way to strength train 

Isometric means that there is no change in the length of the muscle.

Add a couple of these exercises into your workout to switch up your routine.

You will be strengthening the major muscle groups as well as all the smaller stabilizing muscles.

Plank with Glute Squeez

Isometric Lateral Raise

T-Stabilizer

Isometric Wall Sit

Do each move for 60 seconds, rest for 30 seconds and repeat 2-3 more times

Then move onto the next exercise.

[for full descriptions of the exercises go here]

Have fun!