Day 14 – Do My Body Weight Workout

Day 14 – Do my Body Weight Workout

campers

30 seconds Jumping Jacks
30 seconds High Knees
30 seconds Squat Jumps
30 seconds Plank
30 seconds Crunch
30 seconds Burpees
30 seconds Leg Lifts
30 seconds Wall Sit

Do it once, or twice. Or as many times as you like.

I love body weight workouts (also known as calisthenics training).  In fact, most of my boot camps are body weight-based.  here’s why I love them:

1.It allows people to take the guess work out of using fancy equipment;

2. And saves money because you don’t need a gym membership;

3. You can do body weight training anywhere; in your living room, at the park, it doesn’t matter, as long as you have enough room to move;

4. It combines cardio and strength training;

5. It’s extremely efficient and it burns fat fast;

6. It’s great for any fitness level and at any fitness level it can be challenging;

7. It’s great for building balance, flexibility, coordination, and strength – both physically and mentally; and

8. There’s never any reason not to work out.

So go ahead…give it a try.

~FB

 

 

 

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Make 2019 Great! (Health and Wellness Challenge)

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The end of the year is upon us.  Literally, tomorrow is December 31.  It’s hard to believe that another year has passe by, yet, here is we are again, getting ready to ring in the new year, saying goodbye to the Christmas and holiday festivities, and trying to ram as much junk in our faces as we reflect on how well we did and didn’t do this past year.

A while back, I came up with the idea of a month-long challenge for better health and wellness.  And I am talking overall health and wellness – mind, body, spirit – not just body.  And I have been diligently working away like a busy little bee to get ready to launch this challenge January 1.  I’ve already worked out the full calendar for the month of January, highlighting a new challenge each day.  Challenges that will provide for your physical, emotional, mental, and social health.  <– These are all important aspects of overall health and wellness and I wanted to take the focus off just physical (and nutritional) health, although, I am sneaking items for those in too!).

So get ready to bring 2019 in with a bang and work toward bettering your overall health and wellness and clarity.

Stay tuned..and I promise you Day 1 will be easy peasy.

Happy New Year!

Follow me on Instagram @nsfitbitch for the short and sweet of it.

12 Days of Fitness

See that Search button up there at the top right of the screen??  ^^

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If you type the word Christmas in that search bar, you will get my Christmas workouts and tips from years gone by.  There are a handful of articles that might be helpful in you succeeding the holidays without overindulging and keeping you in tip-top shape throughout December.

And since it is December and we’re getting closer and closer to Christmas (we’re about 18 days away), I thought it would be a perfect time to post another Christmas Fitness note.  This one is the 12 Days of Fitness.

12 Days of Fitness

And technically, we are a little further out than the 12 days of Christmas, but I know there are days that some of you absolutely won’t be able to fit in a workout.  Some of us are busy with work (and many shift workers can’t manage every day), or kids, or functions, or shopping, or whatever is happening in your life, so you get a few extra days in between to hopefully find time to take time for yourself and get your exercise on.

This workout is actually super easy so that 1. you can fit the time in or 2. you’re new to exercise.  The workout only calls for one exercise per day, as you can see from the picture.  However, it is an accumulator workout so you can also look at in several other ways:

  1. As just noted above, perform just the specified exercise per day; OR
  2. Each day add the next day’s exercise (this is the accumulation) so that you’re doing 1 exercise the first day, 2 exercises the second, 3 exercises the third day, etc. ; OR
  3. You can do every exercise each day.
  4. Or – if you want to go even further than #3, you can do each exercise for a full minute (or longer) each day.

The great thing about at-home workouts is that you can make it fit to your schedule.

If you’re anything like my and you like a cheesy Hallmark Christmas movie (obsessed), you can try one of these fun Hallmark Christmas Movie Workouts.  They’re cute and, let’s face it, if you pay attention to these movies, you’ll get a good little workout.  Incorporate it into your evening binge with friends or your kids or partner.  (Bonus Burpees or squats if Candace Cameron Bure is in your movie or/commercial.)

Hallmark 1

Hallmark 2

The main thing to remember is to take time for yourself this holiday season.  Go into the new year feeling refreshed and shiny and bright.

Cheers!

~FB

Run, Run Santa (or Sandy)

I used to run every day.  I absolutely loved it.  I totally had that runner’s high and I craved it more and more each time I threw on my sneakers and headed out.  I’m not the best or fastest or most controlled runner, but I love it and I gave it my all.

A while back, I kind of fell of the running wagon and I just haven’t been able to put myself back into it.  I’ve done the annual races, but just wasn’t able (or willing?) to commit myself to my running habit again.  I think part of it has to do with me teaching fitness now.  I just don’t have as much time to devout to my sneakers as I would like.  And part of it is just….meh.

I ran a good portion of the last year.  I had a morning running buddy and we started in late summer last year running in the mornings before the sun was up and we carried it through portions of the fall and winter.  And we picked up again in the spring again and ran through to June.  Then this summer Nova Scotia got hit with an unbearable wave of humidity that I have never experienced in my lifetime.  I ran one morning in July and nearly killed myself with it and said screw it for the rest of the summer.  It was just too darn hot!

I ran once in September and then Honey Boo Boo and I did a race together (which was awesome together, but so stupid to not have prepared for it) and I realized how much I’ve been missing it.  So I decided to get back onto my wagon.  I’ve been out for a couple of evening runs (my favorite, by the way) and have been running at the gym.  And to keep me enticed, I have signed up for the 12 Ks till Christmas virtual run.

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Virtual Pace Series

I have been wanting to do this virtual run for several years but just never got around to actually signing up for it.  A few years ago, I ran pretty much every night right up to December 23.  I should have done this race then.  It would have been the perfect time.

This year in June I did a Goonies virtual run (Goonies is my favorite movie!) and I was so happy and exited to do it.  So I absolutely said I would do this virtual run this Christmas.  I have already signed up and have gotten a few of my friends to register as well.  I am so excited.

You can sign up too.  AND if you sign up asap, you can get early bird pricing (it ends tomorrow).  You can even register a team.  And portions of the proceeds are split between charities.

Just click on this link to register:

12Ks of Christmas

Commit yourself to running 1 kilometer every day for the 12 days leading to Christmas.  Don’t have the time to commit to doing it every day?  Get your race kit and start your run December 1st (or whenever) and get your Ks in when you’re free.  That’s the great thing about virtual runs.  You complete them on your own time.  No getting up at 5am unless you want to!  For me…I’ll be getting most of my runs done in the evenings or on my lunch break.

I think this is just what I need to get me back into my running habit.  Wish me luck!

~FB

 

Goal Reaching

A few weeks ago I was interviewed by a young woman for a small piece she was writing on inspiration and Goals.  I thought I’d share it with you.  

18 Again

1. During your life so far, what has been one of the biggest goals you’ve set that you were able to achieve?  I have always had issues with my weight…growing up as the chubby girl.  Overcoming a weight issue has been a goal since I was a child.

2. What did you have to do to accomplish that goal? I began working out regularly and eating better and making better choices in my life.

3. Where did you get your inspiration? I saw a photo of myself one day and did not recognize that it was me.  The girl in the photo was very overweight and I couldn’t believe it was me.  I inspired myself in that moment to fix my life.  I started an exercise program when I got home that evening and have not looked back.

4. Were there any obstacles that got in your way? If so, how did you handle that? What about people? Were there any people who discouraged you while reaching for your goal? I have a heart condition and was told when I was in my teens that I would have a pacemaker by the time I was 30.  I was worried at first about how vigorous exercise might harm me, but in all honesty, my heart is nice and healthy now that the extra weight is off.  I still struggle with it on occasion and it is genetic, but at least I don’t have to worry about jeopardizing my health myself.  As for people…there are always people who want to see you fail.  I still come across those people in my life.  But the worst was a “friend” who told me to stop losing weight because I “look sick”.  It’s funny how she never commented on my weight when I had an extra 60 pounds on me.

5. Did you ever think about giving up? If so, how did you overcome that feeling?  I never thought about giving up. I knew what I was doing was benefiting my life.

6. When you achieved your goal, how did it help you in life? Or what is life like now that you have accomplished your goal?  Once I reached my goal, I looked into how I could help others reach theirs.  I got certified as a personal trainer and as a nutrition and weight loss coach.  I now teach boot camps and other classes and coach people one-on-one.

~Cheers

PS (Thank you Lilly for this.  <3)

30 Cardio HIIT Challenge

Happy October!!

So much has happened in the last short bit and I promise there will be an update soon on all of it.

In the meantime, I am offering you this 30 Day HIIT Challenge.

cardio-hiit-challenge

You can start today and take a day off (I’d likely go with Halloween – because, let’s face it, you have candy to collect on Halloween), or you can start tomorrow and work right up to October 31.

This looks like a fun and short way to challenge yourself and get some cardio in that will get your heart rate up and make you sweat.

Give it a try.  Pay attention to the sets and the allotted time.  And most important, have fun!

~FB

Why I Stopped Tracking My Workouts (and Macros)

A couple of years ago I got myself a FitBit.  At first, I had complete buyer’s remorse and wanted to return my tracker immediately.  But I hung onto it and eventually, I fell in love with it.  I loved being able to set goals, and alarms to keep me moving, and I especially loved being able to track my sleep pattern.  I definitely do not sleep as much as I think I do.
Fitbit-ChargeHR

FitBit Charge HR

My main reason for getting the FitBit was the heart rate monitor.  If you’ve been following this blog for any amount of time, you may recall that I have a heart condition.  As a fitness professional – and participant – I thought it was important to be able to keep an eye on my heart rate during my workouts.  Though, sometimes I still overdo it and find myself gasping for breath or wanting to barf because my heart rate if out-of-control high.

Should You Do a 30-Day Challenge?

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I was recently posed the question, “should I do a 30-day challenge?”

My answer: YES!

As this blog has shown, I am a huge supporter of 30-day fitness challenges.  Over the years, I have offered a plethora of challenges: abs, plank, squats, etc.  And, of course, the push-up challenge (which I am still participating in).

Here’s why I like 30 day challenges.

  1. First of all, it takes about 30 days to build a habit.  You may not be able to transform your body or reach your fitness goals in one month, but you can certainly create a fitness routine in 30 days that will put you well on your way to those goals.  The challenges can be a great way for someone new to exercising to start out, or it can be a great complement to your already existing fitness regime.  All one simply has to do is commit to 30 days (that includes rest days) of the challenge and put the time in to complete the daily task.  Sometimes, it is mere minutes of one’s day.
  2. Another reason I like a fitness challenge, because they can only take those mere minutes of your day.  For many beginners, the idea of putting in hours in the gym or for a workout can be exhausting to just think of.  So, the idea of completing these daily exercises in just a short period of time is certainly more welcoming.  Getting the task over with and moving on with your day can be exciting and rewarding in itself.
  3. The challenges provide structure and guidance and progression.  You don’t have to put the time and effort into your exercising.  The challenges tell you what to what to do, how to do it, and when to amp it up.  There is no guess work in your workout.
  4. Committing to, and completing the challenge is a often its own reward.  First, committing to something and sticking with it can be a big deal.   I am one of those people who, when I commit to something, I make darn sure I am committed.  No if, ands, or buts.  But that is not always the case for many people.  For those people, making that commitment and sticking with it, can also mean a huge personal growth.  Reaching the 30 day mark can mean big gold star for some and the amount of pride that comes with completing that last day/full challenge can be enough to push one to starting a full-time fitness schedule.
There are plenty of reasons to start a 30 Day Fitness Challenge.  And there are many challenges to try (seriously, just type in “challenge” in the search bar above).  Whether you’re just starting out in the exercise world or you want to add something to your regular routine, try committing to one month and see your success.
~FB

Staying on Track

If you recall from my previous post, I noted it’s much easier to have success with your fitness/weight loss/health goals if you make a plan and make a commitment.  I know, personally, that if I say I’m going to do something, I may not always follow through with it. But if I commit to something, I am committed 100%.  So, here are my commitments for 2018:

Whole 30

To kick off the new year, I’ve committed to another Whole 30 – which begins TOMORROW. As always, I’m super excited to start another Whole 30 Program.  I have over-indulged in my fair share of chocolate this Christmas season, and I really need to slay my sugar dragons.

Whole30 Reset

I began preparing for my 30 days late this past week.  I got my grocery shopping done and spent part of the weekend eating clean meals.  My fridge is organized and the chocolate is going into cold storage.  I have been waiting to get started and now I’m more than gung-ho. I know how great I feel during and after my 30 days and I know the chocolate will be there later on down the road if I really feel the need to have some.  But, for the next 30 days, I’m committed to clean eating and drinking.

Gym Routine and Workouts and Rest

Fortunately, I don’t really ever need to push myself to exercise.  In fact, I’m eager to do my workouts and, it seems, it’s often all I think about.

Rest Day2

I mean, if I’m being completely honest….

In addition to my boot camps, family fitness classes, and attending Zumba, I have regular gym sessions (I often exercise more than once a day – splitting my days with lifting in the morning and cardio/boot camp in the evenings).  Therefore, I sometimes get through a work day on 3-5 hours of sleep.  And, let’s be honest, that just isn’t enough.  Although I am fully functional on just a few hours of sleep, I am committing to resting more in 2018.  I am going to let go of my fear of missing a workout and spend time relaxing (and snoozing).

RestDay

Eye Health

A few years back I had eye surgery.  It was a gross surgery where my eyeball was cut into and a membrane was scraped out.  Although, my vision in that eye on it’s own has not improved (and may never), my vision with both eyes together is still better than 20/20. That being said, I’m constantly fearful that the sight in my good eye will go and I’ll be SOL.  If it happens, I won’t be able to read and my driver’s license will likely be taken away.

Eyes

Be proactive and take care of your vision.

I have been as proactive as I can be, but the issue with my “bad” eye was such a fluke that there really is no way to prepare for or prevent the same thing happening in the other eye. However, I am careful with my eyes and I do what I can to ensure my eye health is up to par.  I keep drops in my desk at work and at home, I always have my sunglasses on during the day, even in the winter, and especially with all this snow in Nova Scotia so as to prevent Photokeratitis – or snow blindness.  In fact, I have several pairs of sunglasses with different UV protection and different shades of protection so that I have a pair to go with every weather condition. And I already have my next appointments set with my eye surgeon/check-ups.

Although I don’t wear glasses or contact lenses, Warby Parker now offers a Prescription Check App that allows an eye doctor to assess your vision and provide an updated glasses prescription.  If you are someone who wears glasses, or just want to have your vision checked out, then it may be worthwhile checking out this app.

So that’s my short-list of my commitments for staying on track this year.  What’s on your list?

~Cheers

 

 

Welcome to 2018 – This is YOUR Year

It’s a brand new year, which means the resolutions have been made and people are out in abundance to make this year their best year ever.

Diets have been started, gyms have been joined, pacts have been sworn to.  And while I’m hoping that most of you will have success, some of you will fail.  Why?  Because plans aren’t being made.

I never make resolutions for the New Year when it comes to fitness and health.  I may make other resolutions, such as reading more, watching less television, spending more time with friends, etc.  Those are the resolutions that are easy to keep.  Because they’re easy. Changing your health and lifestyle doesn’t come easy for many.  It didn’t come easy for me at first.  Mostly because I wasn’t being honest with why I wanted to “change my life”.  (In complete honesty, I didn’t want to change my life, I just wanted to stop being fat.)  It wasn’t until I made the commitment to change my life and improve my health – for me (and not for the New Year) – that things started shifting for me.  I made a plan and I stuck with it. Why?  Because my lifestyle was becoming detrimental to my health.  I wasn’t exercising and I was eating crap and I have a heart condition to worry about.  I didn’t want to die from a heart attack before I turned 30.  That’s when I made the commitment to and for myself.

I wholeheartedly want you to succeed in your resolution.  But, instead of calling it a New Year’s Resolution, why not calling it a Lifestyle Change or a 2018 Commitment?  And instead of making a resolution, why not sit down and plan out how you will improve your health this year?  What will you do?  Make a list:

Will you commit to: Working out 3 days a week?; Creating a grocery list to include only the good stuff?  Plan your meals in advance?  Trying and sticking with a fitness class for a full session?  Eating clean?  Quitting smoking/drinking/binge watching tv?

Think about what you want to accomplish.  Do you want to:  Improve your overall health? Sleep better?  Eat more veggies? Lose weight?  Get stronger?  Run your first 5/10K?  Have mental clarity?

Once you know what and why you want to accomplish, and you commit to your new life changes, your rate for success goes up.

And for all of you who are old pros at this, be sure to support those around you. Encourage those in your circle to continue to eat better, exercise, sleep more, log out.  Welcome the newbies to your lifestyle.

And don’t be a dick in the gym!  We were all the newbie at one point.  For some, stepping into a fitness room for the first time is intimidating enough.  Be friendly!  A smile goes a long way!

2018 Gym

Saw this in someone’s feed and stole it.

Cheers and good luck!

~FB