Love Your Body Workout: Interval Jam

You may have noticed something different in the title of this post.

I usually preface all my workout posts with the length of the workout, but I have decided to make a change as I embrace a new way of looking at fitness.

This week, I launched my Love Your Body Bootcamp, but this outlook applies to all types of training.  We are all fabulous just the way we are and I think it is time that we approach health and fitness from a place of loving the skin we are in.  In my opinion, the best way to change your life is to start from a place of positivity and acceptance.

So all my workouts are about loving the body you have right now and getting excited and motivated to make it even healthier and stronger.

Are you with me?  Good.

Now, on to today's workout.  It is a tough interval circuit and takes about 30 minutes to complete. Let me know if you try it, I would love to hear your thoughts!

As always, check with your Doc before your begin/modify your exercise program.

Do you love your body just the way it is?

Stay Healthy,
Tracy

The Best Body Weight Exercises

You may have noticed that my blog posts have been slowly dwindling.

Yeah, I have noticed to.

It hasn't been intentional.  There have just been other things happening in my world right now that I have made a priority.  Life is unpredictable and sometimes you just have to roll with the punches.

But I am here today and would  like to show you some exercises using my favourite piece of equipment: Your own body weight!

In no particular order....

Lunges

60 Minute Workout: Outdoor Circuit

I love it when the days are longer.

Whether you like to workout early in the morning or later in the evening, you know that (most of the time) you will still be greeted with some glorious sunshine.

It is no secret that I prefer to exercise in the fresh air.  After a walk or run, I often go the the local park with a resistance band in hand and do some strength training.  I do this with my clients too and there is just something about being outside that makes them work a little harder. :)

I hope this workout inspires you to work a little harder too.  You can do it two ways:

1. Plan your route so that there is a park along the way and bring your band.  Half way through the run/walk, stop at the park and perform the strength training exercises. OR
2. Complete your run/walk and do the strength training when you get back in your yard or a park close to your home.

As always, check with you doc before you begin any exercise program.

Move of the Month: Swimmer

Looks like it is going to be a gorgeous weekend!  I am going to spend some quality time with the family and I am hoping that most of that time with be spent in the sun. :)

Now, lets get to the good stuff! The move of the month for June is the pilates swimmer.

This is an excellent exercise to primarily work the lower back, but it also requires full body strength.  We often neglect the lower back in favour of a few more crunches, but it so important to balance opposing muscle groups.  We spend a lot of time in flexion in pilates, so we always want to make sure we work on extension.

Make sure you check with your doc before you begin any exercise program.

Move of the Month: The Roll Up

I hope you had a great weekend and had a chance to get outside and enjoy the nice weather.
I tried out a new yoga class on Sunday (review later this week) and it was glorious.

I had every intention of getting this post up yesterday, but I wasn't feeling so hot so I took the day off. I am feeling much better today and very excited to share. :)

The Move of the Month for April is the pilates' Roll Up.

This exercise helps you to work on spinal articulation and it strengthens your abdominals.  The Roll Up is suitable for all levels, but check out the modifications below to increase or decrease the exercise difficulty.

As always, check with your doc before you begin any exercise program.

#1

#2

30 Minute Workout: Super Set Circuit

I am going to be heading up north tomorrow to spend Easter at the cottage and will happily be baking cupcakes tonight to bring with me.  (Perhaps you will see a new recipe on the blog next week. ;)

It has been a while since we have been up to the cottage and I am looking forward to a relaxing weekend away.

Now, are you ready to sweat?

I am not going to lie, this workout is tough.  This good news is that you are going to be done in less than 30 minutes (depending on how many times you repeat the circuit)  You are going to love it.

As always, check with your Doc before you start any exercise program.

Friday Favourites: Core Exercises

It's Friday and not a moment too soon!

I am looking forward to a fun filled weekend, including a visit to the Yoga Show. :) I have been doing a lot of yoga lately and it feels great. ;)

I have also found myself focusing more on my core this week as I am trying to find more creative ways to sneak my workouts in as my ankle heals.

Here are just a few of the core exercises I am loving:

Move of the Month: Curl and Press

I hope the weather where ever you are is as beautiful as it is in Southern Ontario.

I was clever enough to twist my ankle on Friday afternoon, so I have been trying to take it easy for a few days. However, I couldn't resist heading outside today for a walk.  It was glorious.

If you are thinking about taking your workout outdoors today, you have come to the right place.  This month's move is the curl and press.  It is a compound exercise, which involves multi-joint, multi-muscle movements.

Performing compound exercises has many benefits such as:

• Allows for a shorter workout time
• Improves joint stability and balance
• More muscles used = more calories burned
• Allows you to keep your heart rate elevated

As always, check with your Doc before you start any exercise program and always listen to your body and modify as needed.

Move of the Month: Seated Oblique Twists

It's Family Day in Ontario.  A day off and we couldn't have wished for better weather.  A little bit cool and full of sunshine.  I managed to get out an enjoy it with an afternoon run.  It was glorious.

I am going to round out my workout today with some core exercises and you know I will be including this one in the mix.  Seated oblique twists are a great exercise to help you work on balance, lower back and abdominals muscles.

Remember to check with your doc before you start any exercise program and think about:

• Engaging your pelvic floor muscles (Kegels).
• Making the exercise more challenging by holding a medicine ball or hand weight.
• Making the exercise easier by keeping your feet on the floor.

15 Minute Workout: No Equipment Required

Happy December!

It is a busy month ahead and I hope you are managing to find balance and taking the time to take care of "you".

Speaking of which, I have a great workout for you today that I think will fit the bill.  It is quick (only 15 minutes), fun and doesn't require any special equipment.  You will get your heart rate up and work all of your muscle groups at the same time.  You will love it!

Make sure you check with your doc before you start any exercise program.

30 Minute Workout: Lower Body Blast

I am so happy to see the sun peak out today (even if it will be gone by dinner time. ;)

Speaking of the season, I have noticed that Christmas is in full effect just about everywhere I go.  From malls to coffee shops, the halls have been decked.

I don't really decorate until the first weekend of December (that is also when I start my shopping), but I really love that everyone is already in the holiday spirit.

Today, I have a fantastic lower body workout for you to try.  It can be done at home or at the gym in less than 30 minutes! (That will give you more time to go shopping).  You also don't need any equipment for this workout, so there are no excuses. ;)

As always, check with your doc before you start any exercise program.

Move of the Month: Burpees

 Ah, burpees.  We love to hate them.

They are tough, but we do them because we know that they are a fantastic full body exercise.  A staple move in any circuit or interval class, burpees are a great way to challenge your muscles and get your heart pumping.

They fit perfectly into this 30 minute workout or you could include them in your tabata drills.  Here is a step-by-step description of the exercise, including some modifications for all levels.

The Burpee

30 Minute Workout: Bootcamp

Bootcamps are very hot right now and for good reason:  They give you the intense workout of a personal training session with the teamwork and social benefits of group fitness. They are also a pretty cost effective option, usually about quarter of the price of a one-on-one session.

(Check out this post to learn about Bootcamp Basics)

However, there may be some of you who do not feel comfortable in a bootcamp class or just don't have the time or means to commit.

This post is for you.

Here is a 30 minute bootcamp style workout that you can do at home.  Make sure you are wearing comfortable clothes, running shoes and have a bottle of water handy.  (Also check with your doc before you start any exercise program).

Wordless Wednesday, Move of the Month: The Sun Salutation

Do you Sun Salute?

Stay Healthy,
Tracy

Exercise Review: Stott Pilates with Props, Vol. 1

It has been quite some time since I have done a DVD review and as much as I love Turbo Fire (and am lukewarm about P90X :), I thought that you would love to hear about something new!

My 3 Favourite Upper Body Exercises

It's Friday!  Time to share some of my favourites ;)

A few weeks ago I posted my 3 favourite lower body exercise, so it is only fitting that I follow up with my fave upper body exercises.

I am particularly fond of these exercises as they require very little equipment, can be done anywhere at anytime and can be modified to suit every exercise level.

Get ready to sculpt those pipes, twice a week is all it takes.  I am pretty sure that your arms are going to make Madonna jealous :)

#Fitblog Abs Challenge: Wrap Up

That's all she wrote, folks!

My 3 Favourite Lower Body Exercises

I am going to do something a little different today.

Instead of featuring my favourite blogs, (I talked about blogging yesterday :) I am going to show you 3 killer moves that will help your sculpt your lower body.

These are my favourite because they are compound exercises, which work more than muscle group at once.  This means you can workout in less time and have more time to go out and enjoy your Friday night.

Do this workout twice a week and you will have a booty like J.Lo and legs like Britney in no time ;)

#Fitblog Abs Challenge: Favourites

It's Tuesday and we are in the final week of...

My 3 Favourite Weight Training Blogs

Many women shy away from weight training.

I have heard all of the reasons.  "I don't want to get bulky."  "Cardio is better to help me lose weight."  "I don't have time." And the list goes on.

The truth is that we ALL need to incorporate strength training into our workouts to increase our metabolism, increase our muscular endurance and decrease our risk of injury.

Here are a few of my favourite bloggers who offer fantastic weight training advice and workout routines for women of all ages and abilities.