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Why You Should Use HIIT

If you’ve trained with me you know I love the sweet burn of interval training during sessions. Not only do they keep you moving and keep our workouts spicy, they have numerous scientific benefits for fat loss, heart health and muscle recovery.

Bursts of high intensity  increase caloric expenditure thus burning more calories. In addition to this, the total calories burned is greater in the exercise post oxygen consumption for HIIT than with continuous exercise.

Using a HIIT method can also boost your endurance which is seen through improved blood pressure and higher counts of mitochondria. Science also suggests an improvement in VO2 max and improved glycemic control.

HIIT can also increase flexibility and elasticity in your arteries and veins supporting improved heart health.

In addition to these internal benefits, interval training keeps things more interesting than continuous exercise (like an hour on the treadmill). It also cuts your workout in half and works to avoid plateauing.

Ive shared 4 of my favourite plyo exercises great for intervals. Next time you’re at the gym, try adding these between sets or reps to kick your workout up a notch. 

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Hump Day Workout!Β 

Happy hump day everyone!

I’ve put together a quick workout using Fitness Builder for hump day!

This one focuses on our favourite spot, GLUTES (with some quads, hams, ab/adductor and hip flexors included).
Enjoy! Feel free to share your experience with me here OR tag me on insta HERE!

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Outdoor Park Workout

The weather is a little deceiving these days in the PNW. The beautiful sunshine draws you out, but the frigid wind chill blows you under a blanket by the fire.

I love spending time outside and with the proper attire and exercise I can embrace the winter. This easy bench workout blends perfectly with a nice winter walk πŸ™‚ Not only is it a great whole body workout, it’ll definitely get your heart pumpin and warm you up on the spot!

1. Side plank to STARFISH.

2. Side step up. Bring that knee up to your chest

3. Tricep dip, keep your elbows tucked and inline with your wrists and shoulders.

4. Squat jump! If your balance isn’t there, step up into squat πŸ™‚

5. Push up!

6. Front step or stair run! Get that HR up!

*as always please remember to be safe and listen to your body. Don’t jump right in without warming up your body πŸ™‚

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10 things to remind yourself when you don’t want to workout.

We’ve all had those days when we dig our heels in just don’t want to. These 10 things will motivate you to get moving.

1. You will feel refreshed after!

2. It will wake you up. More than a double shot of espresso.

3. 20 minutes or 75 minutes, it’s all good πŸ™‚

4. You’re one day closer to a healthy habit. One day closer to easier.

5. Your body wants to and needs to be put to work.

6. You can’t get a great butt by sitting on it πŸ˜‰

7. Happy endorphins. We all love to feel happier.

8. You will sleep SO MUCH better tonight.

9. No guilt eating. You earned a little ice cream tonight. But working your body, you’re working at improving your metabolism which helps work food through your body.

10. You’ll have more energy for the things you love. Hiking, playing with your kids, running….whatever it is.

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Morning Yoga Flow

 

I don’t know about you but I wake up TIGHT. Our mattress is the equivalent to sleeping on a cloud which is nice to watch movies, but not ideal to sleep. My husband won that battle.

I try to commit at least 5 minutes of my morning to a quick practice and this 8 pose Flow is the trick! with scoliosis, I get great pleasure out of strengthening and lengthening my body, especially my core. During each pose, remember to take a deep breath, sit a little deeper, and act as if a marionetist is tugging on a string at the top of your head 😊

repeat on each side, ensuring you treat L and R equal πŸ˜‹ And you’re 5 minutes closer to a happier and more energized morning body!!

 

 

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I’m a GirlBoss

Hollaaaa….I’ve started using YouTube for real guys! I’ve posted my first post so describe a bit about myself and my work πŸ™‚

I plan on using this platform to share my yoga and fitness videos, along with frequently asked questions and adventures πŸ™‚

 

Check it out on YouTube

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Simple travel circuit

It’s summer…campgrounds are open, kids are out of school and we all take advantage of the warm sun and travel destinations. Getting wrapped up in the fun is easy and sometimes we put our fitness on the backburner. I don’t know about you but I typically love indulging a little extra on the road and a lot of times I skip workoutsπŸ™ˆ I know, I know…it happens though 😊

Problem solved, sub fresh veg for fries and take a quick twenty for yourself to do this easy hotel workout (or if you’re me…campground workout). 

You have a couple options for organizing these exercises…I usually pick a number and do each exercise, that many times 😊 alternately you can do these as a circuit (30 second, 45 second or 60 second intervals). 
Workout

                                           Warm up (jumping jacks, jog/run on the spot)
                                                                   

                                                                        Push-ups 

                                                                  Walking lunges

                                                                           Plank

                                                                    Jump squats

                                                    Plank (alternating arm raise)

                                                                 Glute kickback 

                                                                        Enjoy!!