30 minute Playlist to Get You Motivated

In my morning readings today I came across this article from the Huffington Post titled:

If This Playlist Can Help The Seahawks Win A Super Bowl, It Will Surely Get You Through 30 Minutes On The Treadmill

Who doesn’t want to feel like they’ve won the Superbowl after a workout?

Like the article says, the right music can get you motivated, and motivated BIG. I like this track list because it’s loaded with heavy hip hop/rap… who doesn’t love a little Luda and Tupac in their mash-up? ¬†Oh! There’s a song you’ll remember from the movie Fast & Furious too.

This mix is a bit slow for a run (for me), but if you’re into lifting, I think this could definitely do the trick. Crank it up and pump it out baby. You’ve got this, ain’t nobody gonna hold YOU back ūüôā

Cheers friends, have a great day!

(Image courtesy of http://crossfitinvoke.com)

The Best Spinning Playlist I’ve Ever Made

Hi folks!

I’m baaaaack ūüėČ It’s been a fun couple of weeks, sorry I have been away. ¬†I have been busy busy packing, moving, unpacking, cleaning and organizing. ¬†While not all of it was fun, it was for a great cause, our new HOME. We are slowly settling in, and getting back to our daily/weekly routine. Ahh, how I have missed that.

I didn’t have the opportunity to take any time off following the move, as I had been asked to teach 3 spin classes while the other trainer was out on vacation. I was thrilled. I love when I get asked to teach. It`s seriously the BEST thing ever. I got certified so I could teach so I take every opportunity I get!

I will admit I was a little unorganized before my first class last Monday as we had just moved and I couldn`t find my laptop so I used a previous playlist. It was still a great class but I knew I could come up with something better if I just had more time.  So on Thursday night, in preparation for my Friday AM 1hr spin class, I took four hours to sit down and put together a workout that would really make everyone sweat.

I REALLY love this one, and I know you will too. The class raved about it, loving the tunes and the exercises. I also make a point to let the class know where we’re going in the workout. I stay engaged and communicate a lot through. If we have Tabata coming up in 7 minutes, I let them know so they are aware of how much energy to reserve for that set. I also let them know where the recovery piece is so they can gauge. There’s nothing worse in my mind, when you’re doing a hard cardio workout and you don’t know how hard to push it and how long to push it for. I appreciate that when I’m a participant so I give that to my classes.

Enjoy friends! Let me know if you use this for your workout and if you do, how you like it!

Total time: 1 hour

April AM Playlist

April AM Playlist2

No Gym? No Problem!

I used to be of the mindset that I had to be at the gym to workout. ¬†I am not a runner and don’t enjoy it, so that reeeallly obvious workout wasn’t something I would turn to when I couldn’t get to the gym. Even though I don’t like it, and get incredibly bored doing it, I am more likely now to run just because it’s a great burn and I like the challenge. ¬†Sometimes.

I started working out a few years ago. Before that, I never had to worry about gaining weight or a muffin-top. Ah, those were the days. Reality now, is that I literally have to work my ass OFF. It has taken me a few years to figure out what exercises I enjoy, how long I can mix it up and stay engaged. For most, they get bored, hit a plateau and throw the gym to the wind. Although I’m impatient when it comes to seeing results, I have managed to stick with it and have seen some good results. At one point, I had decreased my total body measurements by 40 INCHES!. ¬†I have now gained muscle mass and although I haven’t lost any significant weight, I have been able to maintain my weight. I am thinking that my body is just happy at where it is and I’m okay with that. ¬†I’d rather be happy and at a healthy weight than constantly depriving and fighting with myself. I do try to eat clean and healthy, but I love the occasional glass of wine and chunk of cheese. Those are two things I will never give up, they’re just too damn good.

So I wanted to share a few great exercises and apps that I have tried over this past year which have helped me stay engaged even while away from the gym.

Hundred Push-Ups¬†–¬†¬†(iTunes) –¬†This app is awesome. It guides you through a workout plan that helps you get to finishing 100 push-ups over a number of weeks. ¬†If you’re weak like me, I could barely do one proper push-up so I needed to start at the beginning. It shows you proper form and has a planned workout with reminders. Very cool.

Fitocracy – (iTunes) – This app motivates and empowers you to succeed a fitness. It’s kind of like Yelp, where the more you track and log, the more badges you unlock, earn points and beat quests. It’s a whole community that empowers you to be the fit person you were meant to be.

MyFitnessPal (iTunes) – I’ve been using this app for a year now. It started with a work fitness challenge and now we are all on it. I use it to track my daily food calories and fitness calories burned. You can see other’s food logs (if they allow it) and you can comment on people’s progress as they can yours. Great forums and chat topics and overall support from the community.

There are a whack of great body-weight exercises you can do at home which require very little space:

(images courtesy of Women’s Health¬†Magasine)

T Stabilization РT Stabilization

Squat Jump– Squat Jump

Seated Rotation РSeated Rotation

Plie Squat– Plie Squat

  • One of my favourite exercises is the¬†Mountain Climber: Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight,¬†jump and switch legs. The left leg should now be extended behind the body with the right knee forward. Next up? Everest.
  • The Plank: Ohhh how I used to hate the plank. Now I can hold it for a minute, but when I first started I could do maaaaybe 10 seconds. There are many variations, which is great because there’s always a new challenge. I also really love this one for strengthening me for low-plank in yoga. Now that’s an awesome move.¬†

What are some of your favourite body-weight exercises? Do you have an app that you can’t live without? I’d love to hear about it! Sharing is caring, please leave a comment ūüôā


To Parkour or not to Parkour.

Love this! I had never heard of Parkour until this documentary. Very inspiring, and now I’m going to do some research to see how I can train. I love the way the exercises are challenging and the discipline uses no equipment and is non-competitive.

Click here to watch Part 1 of the documentary.

Click here to read about the Parkour training discipline.