The Fab 15 total body workout

I did this workout on Sunday. And it was great!

It was quick (I only did it once haha) but really effective. 

All you need are some dumbbells or if you don't have those... try soup cans!

Just Go

"I don't have time to exercise"

A recent survey by participACTION shows that the reason most Canadians say they don't exercise is because they Don't Have Time.  

Yet 90% have time have time for facebook and other personal activities during their workday.

Only 1 in 5 Canadians find time in the day for physical activity.

And "find the time" is the key phrase here.

Instead of thinking about it as "I don't have time" reword it to 

"I don't exercise because my health is not a priority".....

 hopefully that doesn't sit well with you and it will help motivate you to change.

You need 150 minutes of physical activity a week for health and fitness benefits

And did you know that you can break that 150 minutes into 10 minute burst of activity?!

If you have time for facebook or a coffee break.... You have time to exercise.

if you don't think you do, its because its not a priority. 

Move of the Day

Dead Lift to High Pull

targets: Shoulders, Chest, Upper back, Hamstrings and Glutes

Hold dumbbells in front of you, palms facing your thighs, and stand with your feet hip-width apart, knees slightly bent. Keeping your back slightly arched and your core engaged, hinge forward at the hips and slowly lower your torso until it's almost parallel to the floor. 

Pause, then squeeze your glutes and push your hips forward to return to standing, pulling the dumbbells up to your chest by bending your elbows out to the sides and raising your forearms. 

Return to the starting position. 

That's one rep. Do 15. 

Its a fairly simple exercise but very effective.

Add it to your workout today, or try and do one set during each commercial break during your favourite show tonight.

5 reasons to go Skating

1. Skating uses a lot of small stabilizer muscles that sometimes don't get activated with other activities

2. It also tones big muscle groups like your quads, hamstrings, hip flexors, and core

3. It is good cross training and can help in other activities such as running and yoga

4. For a 155lbs woman it can burn between 380-630 calories an hour

5. Its fun! 

Bonus: If you can skate outside in the winter you get the added benefit of exercise outdoors including a positive influence on your mood and stress levels!

[more ideas for activities outside here]

Learn more about skating HERE including: safety tips, and getting the proper fit

One Song Workouts

Try a couple today!

Im going to do it!

Winter Walk Day

Today is Winter Walk Day in Alberta and other provinces across Canada.

We want to encourage everyone to get outside and go for a walk for 15 minutes today.

Bundle up and embrace the winter!

This event is to remind people that just because it is snowy or chilly, doesn't mean you have to stay inside on your couch!

I will be at a school facilitating a walk with all the students, as well as another fitness activity and we will be making yogurt parfaits! 

Will you walk today?

Get Moving

7 Days to Skinnies Day 5

Day 5 Wednesday Jan 11

I quit.
I hate feeling like I can only eat what is on the list. I don't think eating that is that regimented and restrictive is that healthy. I think variety, and moderation are healthy.
I have spent the last few days researching and working on a presentation about body image and I realized just how terrible it is to encourage everyone to fit into "their skinnies" instead of encouraging everyone to be healthy, happy, and enjoy their food.

Yes the food is tasty, and I love the breakfast smoothies... but I felt like I was constantly thinking about what I could eat. So while the recipes are good, I don't want to eat only these things for an entire week.

I love the idea of simple exercise ideas that everyone can do daily - those are great. And I will continue to do something active every day.

I just don't like the idea of being on a plan and feeling restricted - If I want to have a chocolate left over from christmas I don't want to feel guilty because it's not on the "plan".

So while I am going to finish the chicken salad and bruschetta chicken I made because they are yummy but I am not going to worry about the meal plan so much.

SO here is what I ate today....

So Once again I stared the day off with a Breakfast Smoothie - I added spinach this time. I love adding spinach to smoothies because its a good way to get some greens and you can't really taste it! They are quick to make in the morning.

Lunch was a Pepperoni pizza bun :)


Because I have soccer practice on Wednesday nights I didn't go to the gym after work

When I got home from work I had bruschetta chicken with feta melted on top, carrots and cherry tomatoes.  And A little piece of cheese cake.


Now I am off to do a little strength before my 1hour soccer practice.


Health and happiness xX

9 Least Effective Exercises

Whether you are starting off a new years resolution to live healthier and happier

Or you are just getting back to the gym after the holiday season...

You want to make sure your exercises are effective and safe....

Here are 9 exercises not to do, and 9 to do instead!

Dont #1 

Lat Pull-down Behind the Head

The problem: Only people with very mobile shoulder joints can keep their spines straight enough to do this exercise properly. So the move — done wrong — can lead to shoulder impingement or worse, a tear in the rotator cuff. And if the bar hits the back of the neck, it could injure cervical vertebrae.

DO #1

A Safer Lat Pull-down

On the pull–down machine, lean back a few degrees, use a wider–than–shoulder grip, and bring the bar down in front of your body to the breastbone, pulling shoulder blades down and together. Contract your abdominals to stabilize the body, and avoid using momentum to swing the bar up and down. The lat pull–down works the muscles of the upper back.

DONT #2

Military Press Behind the Head

This shoulder move, in which you lift weights or a barbell up and down behind the head, can cause the same problems as the lat pull–down behind the head.

DO #2

A Safer Military Press

A safer shoulder alternative: When doing the military press, keep the bar or dumbbells in front of your head. Stand with the weight no lower than the collarbone and keep your upper body upright. The exercise can also be done seated. Always sit straight against a back support, and keep the natural curve in your spine, with upper back and glutes pressed to the chair.

DONT #3

Upright Row

The problem: Pulling weights, a barbell, or a weighted cabled bar up under your chin is a big no-no because it can compress the nerves in the shoulder area, impinging the shoulder.

DO #3

Safer Alternative to the Upright Row

Instead of doing an upright row, work your shoulders with a front or lateral shoulder raise, lifting weights out to the front or side of the body.

DONT #4

Leg Press with Poor Knee Position

From a reclining position, you push the plate up and bring it down in this common exercise to work the quadriceps, hamstrings, and glutes. The problem comes when you bend your legs too far -- past a 90-degree angle -- which can hurt your back and knees.

DO #4

Leg Press: Safer Moves

If you want to do a lying leg press, keep your butt from rotating off the back of the machine, and don't bend past 90 degrees at the knee.

DONT #5

Squats on the Machine

The problem: The bar on the machine doesn't give, which can force the body into risky positions. Plus, people tend to put their feet farther in front of their bodies when doing squats on the machine, which makes matters worse.

DO #5

Squats: A Safer Alternative

It's not necessary to use weights when doing a squat, but if you keep good form, adding weight will intensify the move. Standing straight with your feet shoulder-width apart, slowly lower your body, back straight. Move the hips back as if you are going to sit in a chair. Try to maintain your weight directly over your feet, keeping heels on the floor. Lower yourself to about a 90 degree bend in the knee. Slowly return to a standing position.

DONT #6

Bad Form on Cardio Machines

The problem: Hunching over or using a death-grip on the handrail cheats your body and can throw off your alignment, jarring your spine, shoulders, and elbows.

DO #6

Better Technique on Cardio Machines

Don't set the incline or resistance so high that it causes you to hang on to the machine too tightly. Use a natural gait with a light grip. For a more challenging workout, hold on lightly with one hand and move the other arm, switching arms periodically. And save the reading for after your workout so you can focus on good form.

DONT #7

Exercises for Spot Reduction

People who do strengthening and toning exercises in an effort to trim fat from a certain area -- thighs, hips, stomach, or arms -- have the wrong idea. Although these exercises can help firm muscles, if the targeted area still carries an extra layer of fat, it won't look much different. You can't isolate fat loss to one part of the body.

DO #7

Effective Ways to Reshape Your Body

Cardiovascular exercise will torch calories, but resistance training is a big part of the equation if you want to burn fat. Boosting your muscle mass increases your metabolism, so you burn more calories all the time, even when you're not working out.

DONT #8

Always Lifting with a Weight Belt

The problem: Too many people wear weight belts too often. Unless you have a back injury or other medical reason -- or are lifting a lot of weight -- the weight belt may let your core muscles slack off. And you need your core muscles all the time in everyday life.

The solution: Back off the weight belt unless it's necessary.

DONT #9

Exercising in the Wrong Shoes

Even if you're doing everything else right, your efforts can be undermined by improper footwear. Working out with the wrong shoes increases pounding on the joints, and can lead to injuries like plantar fasciitis or tendonitis.

DO #9

Shoe Solution

The key, experts say, is to choose a shoe that is specific to your activity and that suits your particular foot. They recommend shopping at stores specializing in athletic shoes, where you can seek advice from a knowledgeable salesperson. And don't forget to replace your shoes when they show signs of wear.

{source: Web MD:}

30 minute work out

After the holidays it can be hard to be motivated to get back to the routine of eating normally and exercising.

Follow this link to Tone It Up for a 30 minute workout to jump start your exercise routine!

CLICK HERE TO SEE IT

Here is preview of some of the exercises

GOOD LUCK!!

Wake Up

This one runs on fat

Don't Listen to Her

it does the body good

Your Butt

Starter Exercise Plan

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!!

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! 

Exercise....