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

5 Weight Loss Tips That Work

You have been exercising faithfully for months.  Your have been fueling up on healthy foods.  You get plenty of sleep and your stress levels are low.

But no matter what you do, you just don't seem to be making any progress in your weight loss journey.

As you may know, I prefer to focus on balance and moderation rather than weight loss.  However, I am a realist.  I know that losing fat is a big motivating factor for many of you.

I also know that you have probably have tried every trick in the book to shed those last few pounds.

Well, here are a few weight loss tips that are safe, easy and actually work.
(Just remember to check in with your doc before you make any changes. :)

30 Minute Workout: Prenatal Yoga

For me, yoga is always a welcome practice.  No matter what kind of day I had, yoga always makes me feel better.

If you are expecting, yoga will not only make you feel better, but it will also teach you many techniques such as breathing and focus that will help you during and after your pregnancy.

Here is a wonderful yoga flow designed with the Mom-to-be in mind.  You can pick and choose which poses you would like to do or do the entire workout.  Illustrations of the poses can be found here and here.

Make sure you check with your doc before you begin and/or make any changes to your exercise program.  

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.

4 Tips To Safe Summer Exercise

It has been a scorcher in Ontario this week with temperatures rising to over 40 degrees and it is just going to keep getting hotter and more humid.

In fact, there is an extreme heat alert issued for Toronto and we are on our way to breaking a weather record.

Welcome to the first day of summer.

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.

4 Ways to Relax

Hope you had a wonderful long weekend!

I spent mine looking at this:

60 Minute Workout: Power Circuit

You know I am a big fan of interval and circuit training.

The great thing about it is that no matter how much time you have, you know you are going to get an intense workout.

I have called today's routine a "60 minute workout", but truthfully, it is an "any time workout".  If you only have 20 minutes, simply do the circuit once.  If you have 40 minutes, do it twice.

You are still going to reap all of the benefits and feel great when you are done.

Check out the end of the post for some links to exercises you may not be familiar with. (and always check with your doctor before you start a new exercise program.)

45 Minute Workout: Cardio Blast

I miss running.  There, I said it.

As many of you know, I sprained my ankle just over a month ago. Although it is steadily getting better, I am being overly cautious as I don't want to put myself in a position where I might twist it again.

I am truly amazed how much I miss running given my love/hate relationship with it.  Hopefully, I will get into some physiotherapy soon and see what they suggest.  In the meantime, I will keep hitting the pool and walking my little heart out.

I could also do today's workout.

This calorie torcher requires very little equipment and space, is intense and guaranteed to make you feel like a million bucks when you are done.

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

5 Ways to Find Happiness Now

We are often so focused on diet and exercise, that we forget about the other factors that contribute to our overall well being.

I have talked about a few of them like how to get better sleep, reduce your stress and have more energy.  Today, I am going to talk a little bit about happiness.

Experiencing joy is so important to your health.  While we can't be happy all the time, taking a moment to reflect on what makes us feel content is good for the mind, body and spirit.  Here are a few tips on how to do it.

Source

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

Friday Favourites: Easter Ideas

I am north bound shortly for three internet-free days of food, fun and frolic.

However, it is almost Easter and I could leave without sharing some of the fantastic holiday-themed ideas I have found over the last few weeks.

(Oh, and a sneak peak of my recipe coming to you next week. :)

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.

5 Ways to Prevent Exercise Injuries

I mentioned last week that I had twisted my ankle.  It was a pretty minor injury, no bruising or pain, so I P.R.I.C.E'd it and slightly modified my workouts.

Well, I realized that I didn't quite modify enough , as I woke up on Monday to a very stiff and swollen ankle.

So for the next few weeks I will be cycling, swimming and giving my ankle a rest. I will continue to teach classes, but will modify when needed.

Lesson learned:  Always give the body time to heal.

Yoga Games for Kids

What can I say?  I have yoga on the brain this week. :)

 I have talked before about the benefits of yoga for children and about my experience at a yoga kids workshop.   Today, I thought I would share a few more ideas for yoga-based activities that you can try.  

I am going to be teaching a Yoga/Pilates class for kids again starting tomorrow and am so looking forward to it.  I am not sure the ages/level of the group yet, so I have a few different options in my back of tricks.

Whether you are a teacher looking for fun ideas to bring to the classroom or a busy mom wanting to get her kids more active, I hope you will find these games fun and inspiring.

Have you ever done yoga games with your children/students?  How did they like it?

Stay Healthy,
Tracy

Starting a Career in Fitness, Part 1

I have been in the fitness industry for over 12 years.

In that time, I have gone through many changes, both personally and professionally.  Despite these changes (or perhaps because of them), I have come to realize that my passion will always be with helping people look and feel their very best.

I am sure many of you share that passion and are thinking about starting a career in fitness.  Weather you are interested in CrossFit or kickboxing, there are tons of opportunities for you to shine.

Well, you've got the spirit, you've got the drive, but you are not sure where to start.  I know that making a career change can be overwhelming, so here are a few tips to help you jump into the world of fitness.

What Not to Wear (to the Gym)

Fitness and fashion.  They go together like peas and carrots.

Okay, maybe not, but I often get asked if it really matters what you wear when you are working out.

My answer is yes and no.  Let me explain.

When you are exercising, what matters most is how you feel.  Some people will feel their best in an old pair of track pants and a t-shirt, while others would rather sport the trendiest shorts and a high performance tank. 

However, you also can consider that there are technical fabrics and designs that lend themselves to different activities.  For example, if you sweat a lot during your workout, you may want to invest in gear with anti-odour properties.  If you are runner, you may find it is easier to move in a running skirt. etc.

I don't think you need to break the bank buying fitness clothing.  There are many fantastic brands in all price ranges that will get the job done.

For some people always being fashionable is very important.  For others, not so much.  It really comes down to personal choice and what works for your body and budget.

If you are still on the fence about what to wear, here are a few tips.

Source

45 Minute Workout: Full Body Bootcamp

It was a truly lovely weekend and it is only supposed to get warmer this week.  I can hear kids everywhere jumping for joy to have fantastic weather for their March Break.

I am playing catch up this week (I have been grossly neglecting my inbox - over 5000 unread messages), but I am going to make sure I get out there and enjoy the weather.

Perhaps I will go for another run (I managed to get out today and it was glorious) or maybe I will try this bootcamp workout on for size. ;)

If you are looking for an intense, full body workout, you have come to the right place today.  Go through this circuit 2-3 times for the full 45 minute workout or do it once if you are short on time.

This is my first time including the workout as a jpg file (for easy pinning) and I would love your feedback (too big, too small, needs more info etc.).

Getting Back into Fitness After Baby

You love your new baby.  She lights up your world.

You feel excited, happy, overwhelmed and scared all at the same time.

You having a hard enough time trying to remember to eat and catch a few hours of sleep, let alone commit to a full blown exercise program.  Talk about scary.

Even with the best intentions, most Mommies just don't have the energy (and perhaps the motivation) to workout.  Taking care of baby is priority #1 (and it should be), so they let their own needs, like health and fitness, take a backseat.

Here are a couple tips to get you back on the fit wagon (after your doctor's okay, of course) and taking the first steps to getting your pre-baby body back!

Source

30 Minute Workout: Station Circuit

Did you ever have Play Day as a child in school?

It was a day when the entire school would be divided into teams and move from station to station participating in outdoor activities.  Many of them were sporty in nature like relays, soccer ball pass and the 3-legged race.

I remember how much fun these days were.  We got to enjoy the sunshine and have fun with our friends.  We were being active and healthy without even knowing it.

This circuit reminds me of that.  The stations aren't the same, but the entire workout has the same feel to it. It can be done indoors or outdoors, with a partner or group.  

It is very similar to the Circuit Work-It , but you do not need a partner to do the exercises. You just get the added support of working out with a team and have fun while doing it.

 Remember to check with your doc before you start any fitness program.