Category: Blog

Workout at work

Posted on by fitinyyc

Here is a workout that you can do at lunch with some co-workers, a friend or even your boss!!! Find a park while weather permits, a spare boardroom or even a stairwell and go! Remember, exercise doesn’t have to be a full hour, any 10 minute increments of moderately intense exercise count!!
This one should take between 20-40 minutes. Remember to watch your heart rate and adjust accordingly!! Enjoy!!
Stay strong YYC!!

Do each of the following for 45 seconds to 60 seconds depending on fitness level (90 seconds of you are exceptionally fit). You don’t need any equipment except maybe a mat.
There will be some photos posted on my website real soon for exercise explanations.

1. Step- any step or stair.
2. Squats
3. Jumping jacks
4. Push-ups
5. Front bridge (plank) for max time
6. Good mornings-slowly and with a stable and contracted pelvic floor and core!! (Kegel up and belly button in).
7. Mountain climbers.
8. Crunches.
9. Pull-ups (lying under a bar if possible). If not skip to next exercise.
10. Bicycles.
11. Supermans-holding each for 5 seconds for an entire minute (2 if needed).
Repeat as fitness level allows. Usually 2-3 times will cover your lunch break.
Again, stay strong YYC!!

Beginner workout

Posted on by fitinyyc

Here is a general, full body workout for the exercise beginner. This is intended to be rather easy. Starting on an exercise program should be progressional to limit injuries.
Do each of the following for 15 repetitions. After each, use the bottom stair on your in-home staircase or step at the gym and step up and down for 30 seconds then move to the next exercise. Remember to alternate the lead foot on each new stepping set. Rest as needed and remember that no one should embark on an exercise program without full medical clearance from their doctor!!
1. Bicep curls
2. Lying tricep extensions (skull crushers)
3. Squats
4. Push-ups. (Modify if necessary, ie. on knees, against wall)
5. Bent over row
6. Face up bridge (lying on back, knees bent at 90 degrees, raise hips off of ground and hold as long as possible).
Remember that this is for beginners.
Stay strong Calgary!!

Have fun!!

Easy workout?

Posted on by fitinyyc

Here is one to test yourself with.

Pick a number of burpees that you think you can complete in a minute. 20 is alright if you have never tried. Now half that number. Most beginners should try a single number to start with (trust me!).

Now do that many burpees every minute (resting when you are done, for the remainder of the minute) at the top of the minute for 10 minutes (20-30 minutes if you are so inclined).

Most likely you have picked a number that is to high and will not complete every minute without overflowing into the next minute. If this is so, lower the number to a doable one and continue.

Remember, you want a few seconds rest before the next minute starts or you will be doing them non-stop.

Summer cucumber and tomato salad

Posted on by fitinyyc

Here is a great, easy salad to make for the summertime. Light, refreshing and totally delicious. Slice up a cucumber or two and a few tomatoes. Add some red onion if you have it or regular onion. Add enough oil (I prefer EVOO, sorry, extra virgin olive oil) to coat the veggies, add a splash of white vinegar, some salt and pepper to taste and a healthy sprinkle of dried oregano leaves. You can also add some green or black olives, lettuce, green pepper or any other veggies you like. I prefer the simple cucumber and tomato myself, but here you will also see some excellent high protein beans, for a twist!! Toss and serve chilled. You will also see some sole fish, blanched with some great garlic seasoning. Excellent dish, high protein, good healthy fats, low sodium.

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