My Saturday Morning Workout

Lately, I have been killing it at the gym and in my classes.  I have been expanding my horizons and trying all sorts of different exercises and techniques and really working on improving my form and overall fitness level.  I have totally upped the ante.

I’m a huge fan and supporter of body-weight exercises.  In fact, it’s what my boot camp classes are based on.  No equipment.  100% body weight.  My family fitness classes are similar, but often we will bring out some equipment to keep the younger participants keen (although, let me just say that the kids are LOVING this program, and if you don’t think your kids would be interested in fitness and exercises, try working out with them!).  In my family fitness classes I have used jump ropes, hula hoops, and a few balls.  And aside from gliders (which are TOTALLY body-weight exercises) that’s the only equipment I’ve ever used in any of my classes.

My gym workouts and my at-home workouts, however, are an entirely different story. I try and utilize as much equipment as I can at the gym – things I can’t use at home, like the rowing machine, the Smith machine (be still my beating heart), heavier weights, even a Bosu ball (for burpees – again, a body-weight exercise).

Until recently, a lot of my home workouts were body-weight based: doing some of my boot camp classes, or videos like any of the Insanity series, P90-X, Jillian Michaels, etc.  But since I got my dream boxing bag for Christmas, I’ve been using that a lot as part of my home exercise, and often incorporating weight-lifting, and running the stairs into the routine.

Today was a gorgeous day in Nova Scotia; it has been sunny and warm and it truly feels like the start of an early spring (we’re gearing up for some snow tomorrow though.  Bummer.), so I took advantage of the sunshine this morning and moved part of my workout outside – coming back inside for other parts of the workout that I wasn’t able to access in the fresh air.

A few years ago I found a bombdiggity weighted jump rope at a local store.  I loved it so much that I went back and bought the remaining ropes.  Seriously.  I have a small stock, just in case.  I also bought one for my boyfriend so that we can both take advantage of the awesomeness.

weighted-jump-rope

For my warm up I brought the rope outside and skipped away.  It was so wonderful to be able to warm up outside.

Oustide jump rope

This was basically me this morning. (via Yahoo)

Once warmed up I moved back inside so that I could do a boxing workout.  I boxed my butt off to some upbeat music, while doing burpees and squats in between.

boxingbag

Just call me Rocky Balboa

I also took advantage of my resistance bands and my newest obsession, my suspension training system.

Squat Row

Resistance bands are really just as good as weights – and certainly more mobile. (via Google)

I did a bunch of variations using the resistance bands – from squat rows to bicep curls to overhead extensions.  I did it all.

I took my suspension training system outside and channeled my inner Candace and inner Norman and performed different variations of exercises, such as: mountain climbers, chest press and fly, to the full body row (below), planks with a leg extension.

Suspension Candace

Candace Cameron Bure (and Kira Stokes) via Instragram

Norman Reedus Suspension

Norman Reedus via Men’s Fitness

I did circuits of all of these exercises, moving from inside to outside and enjoying every bit of it.

You don’t need a lot of money or a gym membership or even a lot of equipment to get in shape.  If you’re not into body-weight training – or want to move outside that realm for some of your workouts, invest in a few small pieces of fitness gear: resistance bands usually run between $10 and $30, smaller weights can be purchased fairly cheap at places like Canadian Tire and Walmart, weighted jump ropes can be picked up pretty much anywhere, including some discount and dollar stores.  Suspension Training Systems can be pricey.  Mine was an investment that I decided to go ahead with since I can use it personally and for my clients and, well, because #obsessed.  My boxing bag was a Christmas gift and something I’ve been wanting for many years.  It too was an investment (gifted to me), but you don’t necessarily need a boxing bag to enjoy a boxing workout.  There’s nothing wrong with shadow boxing or cardio boxing <- those will definitely get your heart pumping.

And all of the above (minus an actual boxing bag) are mobile items.  So you can move your workouts outside, or pack your gear when you’re vacationing, or even take with you to a friend’s house so that you can exercise together.

The ultimate goal would be to take advantage of both body-weight training and inexpensive workout gear.

~FB

Be Happy


be-happy

It’s Sunday and I’m feeling really…overworked in fitness.  Maybe?

I’ve been going so hardcore lately – “upping” it in my classes, and going all out in my own personal workouts, in addition to picking up a few additional clients.  And this weekend I am paying the price.

I haven’t had a tarsal tunnel flare up in a few months but I totally overdid it this week (my own fault) and screwed myself and now my ankles have been buzzing since Thursday.  I can’t quite explain the pain to you – but it feels like ongoing electrical shocks in my ankles and at the bottom of my legs.  On top of that, my back is still going out every other day, and my hamstrings have been super tight the last few days (again, self inflicted and I should know better).

I could sit here and write about how horrible my life is and whine about “why is this happening to me?”.  But I won’t because I absolutely do not feel that way.  In fact, I feel the opposite.  I am blessed to have the ability to get up and work out each day.  I am thankful that I have a full belly each night – and that I even have the option of creating healthy meals.

Quite recently I saw a rerun of an old Judge Judy episode where one team mother was suing another team mother of their sons’ football jerseys.  The plaintiff really looked like a smug lunatic and she and her husband kept stating how “upset” they were that the uniforms weren’t what they expected.  Judge Judy then asked “Do you have healthy children?”  To which the plaintiffs responded “yes”.  Judge Judy then said if they were “upset over a uniform they were sickos” and that if they had to “deal with parents who were upset that the lettering was coming off the children’s uniforms when the children are able to run around a football field and healthy enough to do that then you’re all sickos.”

See the point?

I am thankful that I have the opportunity to better my fitness goals.  I am thankful that I have the ability to get up and lift weights and run and jump and teach classes.  I am blessed to live my life the way I do and have the option of making the choices I do.

I think positively.  I work hard.  I eat healthy.  I dance more.  I exercise daily.  I love often.  And I AM HAPPY.

~FB

 

 

 

 

 

 

Online Boot Camp Registration

Registration for my first online boot camp will be open for one more week – closing, Thursday, September 1.  The session will begin on Monday, September 5.

BOOT CAMP

Here are the details:

I will send the week’s worth of workouts in advance. You’ll have 3 minimum per week with the option of doing a 4th workout. I will provide demos for the exercises, and modifications – whether I do them myself or not is yet to be seen. You will have to submit your workouts at the end of each week – with any additional notes, questions, comments, etc. so that I can review them. Again, the entire session will be designed so that you can do it right in the privacy of your living room. You will not require a lot of space – and likely just a yoga mat or a blanket with some padding so that you don’t have sore knees or elbows or back or bum. 😀 The cost for the online session is $50.  I will also provide nutritional tips/guidance, etc.

This session is open to everyone – no exercise experience required.

Registration is nearly full so if you are interested email me @ nsfitnessqueen@yahoo.ca or leave a comment below with your contact info.

~Fit Bitch

Online Bootcamp

A while ago I thought about running an online bootcamp. And then I side-tracked the idea.  But recently, I’ve been thinking more and more about this venture and I have decided I will be offering an online beginner’s bootcamp in the near future.

Online-Bootcamp

I still have kinks to work out, but basically anyone wanting to participate will have to register and commit to the session (6 or 8 weeks with a minimum of 3 workouts a week).  I will also offer nutritional info and advice.

The workouts can be done in the privacy of your own home (or at the gym, or outside; wherever you choose). You will have to be accountable for your workouts each week and submit your finished weekly workout to me.

Likely, I’ll have demonstrations of the exercises and make myself available to participants online – by email or chat (and possibly, if appropriate, by video chat – but this idea is still up in the air as chats would have to work outside of my regular schedule, and I know many of you are subject to time differences).  I’m hoping to create a Facebook group that only participants will have access to.  Which means, in addition to chatting me with, you’ll have the support of other bootcampers.

Please let me know if you’re interested in this new venture as I continue to work it out.  Email me at nsfitnessqueen@yahoo.ca or simply leave a comment here to let me know if you’d be interesting in registering (later), with any questions, and with contact info (for privacy reasons, emailing me is probably the best).

Cheers!

~Fit Bitch

Boot Camp Addict

I saw this article the other day and had a good chuckle.  Because basically it’s true. And if you have ever participated in one (or many) of my classes, you’ll see the humor – and reality – in it.

(I don’t know how to reblog from the site so here’s the link🙂

Boot Camp Addict

10 things you only understand if you do boot camp

~Fit Bitch

Positivity

Positivity

I saw this little quote today and instantly loved it.  And it’s very fitting tonight.

I taught my boot camp class tonight.  It was a small class, however, I had a newbie.  A first-timer.  She did great!  She kept the sarcasm coming (which I adored), she modified when she needed to, and she kicked butt!

At first, though, she made a few small comments about how she shouldn’t be standing by this person and shouldn’t be looking at that person because she felt she was way behind.  Maybe it was the self-consciousness talking, maybe it was fear of feeling inadequate, maybe she was just being an arse.  But I had to stop her.  I told her not to let herself take away from what she was accomplishing, she was there and she was doing a great job and she should own it.

From then on she accepted it.  She was positive and she we all had a great workout.  She hung onto that positivity and I expect to see her again at the next class.

When I got home and was getting ready to jump in the shower, I caught a glimpse of myself in the hall mirror, half clothed.  I don’t normally admire myself but tonight I was caught off-guard and what I saw was “Damn, I look pretty good!”  It felt good to own that moment and see the positive in my appearance instead of gagging over my arm skin or thighs or tummy.  I’m liking the positivity today.

I try to have a positive outlook as often as possible.  Sometimes I can be a nagging Nelly or a freakish bitch, but honestly, these days I can see what matters and what doesn’t.  I’m finding the positive in each encounter.  I’m embracing it all.  I’m owing it.  You should too.

Stay light, stay positive.

~FB

 

 

 

 

 

 

Morning Workout

Don’t think you have the time to workout?  Give this morning (or any time of day) workout a try:

Morning Workout

You can do a run through of it once to get a little energized, or, you can go full throttle and do several reps to get a complete workout.

I used to love getting up early to exercise.  I felt so accomplished beginning my day with a fitness routine.  When I first started I was going to the gym.  It was a different gym than I belong to now and I wanted to go first thing in the morning because, like many, I was intimidated and embarrassed.  I wanted no part of anyone seeing me working out.  When the gym burned down I gave up for a bit but eventually picked up my morning workouts again when I began a relationship with my elliptical.

From there I moved on to other morning fitness rituals, like Insanity and Jillian Michaels, and even attending boot camp classes.  But over the last few years I’ve decided that I really like sleep.  In fact, I like sleep much more than getting up at the buttcrack of dawn and sweating it up.  And since I started teaching classes I prefer to run my sessions after the work hours.

But, spring is here and summer is coming and I’m seriously contemplating running early morning classes.  (But again, I also reallllly like my sleep!)

Now, all that being said, I challenge you to morning workouts three times a week for two weeks.  See if you can do it and see if it changes your day.  I (almost) guarantee it will.

Fall in love with the solitude of the mornings and the privacy of your living room workouts – or grab a buddy and make the above-workout part of a system routine to start your days.

Cheers.

~FB

 

 

 

 

 

 

 

 

 

 

 

 

A League of Our Own

ARMS

I saw this today and thought it was pretty rad.  Okay, honestly, I saw this gal’s arms first and was totally jelly – but when I read the caption I though, yeah, I’m definitely in a league of my own.  In fact, we all are.  Especially when we hit the gym.  There should be no competition at the gym, unless it’s with ourselves.

Coincidentally, I had a gym date last night with a friend.  We totally did our own things but it’s sometimes still nice to make plans to workout just so that we can see each other.  While I was warming up on the treadmill another girl came in.  I’ve seen her there a few times before over the years.  And she’s one of those girls that goes to the gym with her hair down and curled and a full set of make-up on.  Now, don’t get me wrong, I’d just come from work AND I had a great hair day yesterday, but as soon as I walk thru those doors the hair goes up in a ponytail and the sweat starts to roll.  I’m not there to impress anyone.

Once I was finished warming up I hit the strength room and loaded my weights onto my buddy Smith.  I was doing my thing.  Curly Locks came in and lifted her free weights.  She did her thing, I did mine, and that was it.  We didn’t pay attention to each other.  When she was done she took her curls and left.

Maybe she didn’t want a hard, sweaty workout.  Maybe she was going  to work, or maybe she was heading to a hot date.  Or, maybe she’s one of those people who drops into the gym on occasion, gets her minimal workout in, and feels good for the next 3 months.  Who knows.  Regardless, it’s her business, and my workout is my business.  There was no competition between us because we are both in our own leagues.  My goal last night was to increase my weight.  I am constantly in competition with myself these days and I’m winning.

(Call Charlie Sheen.  #Winning)

~Fit Bitch

Hang In There!

Worth It

~Fit Bitch

No Regrets (Day 25)

No regrets

Go into your workout with a positive attitude and you will come out feeling better than ever.

~Fit Bitch