If you missed this years Zumba Fitness Party you missed a lot! Maydi had to sit this one out (congratulations on the pregnancy) but Vaness & Tiana of Dynamic Duo, Patrice Murrell, Ana and guest instructors, Cheiwah and Sammy really represented! Two full routines are included for you to try at home!Read More
When you need a workout ASAP, the good news is you don’t have to stop, drop, and find an overpriced gym or trainer. Here are my favourite workout videos that you can find on YouTube! So grab a towel, some water and maybe even a friend and let’s get sweating!Read More
I’ve been dying to share this news with you guys for weeks! In December I signed up for the Total Barre Instructor Foundations Course Full Weekend with Cate Vallone at Club One Fitness Centre. I only told my closest friends and parents that I was doing this. To be honest I was super nervous. As we did our introductions, I quickly realised that I was the most inexperienced person in the room. Not only had I only done a handful of Barre classes, but I’ve never actually taught an exercise class before. I won’t count leading kids yoga in an after school club four years ago, because it’s kids. Everyone had taught some sort of exercise class before, whether it was Pilates or spinning. I was also the youngest in the room, but I expected that as well.
I originally started Barre in October/November when I saw an ad for a free class. My trainer was no longer available so I was looking for something to do to stay active. I did not expect the class to hurt so much! But it was a good hurt! I felt so accomplished, I wanted to do it all the time. But at $22 per class, there was no way I could afford to continue the classes. So when I saw the ad to become a certified Barre Instructor with Total Barre, I jumped on it immediately! Total Barre is a high- energy program focusing on strength, flexibility, stamina and dynamic stability. Now that my training is complete, I'm sharing the highlights from the weekend as a part of my continuing fitness journey. My period started the morning of the first day, so I was bloated and couldn’t get my legs very high in the kicks, but pushed through anyway! Not only did I learn the foundations for any basic Barre class, I learned how to modify it for Pre & Post-Natal clients and practised choreographing my own routine (that will come when I get a better recording of it). Check out the highlights below (sorry the volume on the intro and outro are so low):
How’s those fitness goals going? Don’t give up yet! I know it’s hard to find the time to workout but today I’m sharing a really quick workout I’ve been doing over the holidays. While there are two moves I wouldn’t say you could do “anywhere” they’re definitely things you can do around the house while you wait on dinner to cook, or the laundry. The next time you find yourself thinking, "I don't have time to go to the gym," I want you to reference this workout by NASM-certified trainer Kelsey Wells. It's a low-impact, bodyweight workout that doesn't take long to do, which means you have no excuse for not training.
DISCLAIMER I’m well aware that my butt is flat so I don;t need that pointed out. In fact, a male co-worker pointed it out last Monday and that had me really self-conscious. I’m definitely going to have to do more of these exercises to get the booty of my dreams.
These exercises will activate your glute muscles, help you prevent injury, and you'll get that extra "burn" in your muscles by doing them. We hope you're ready for your glutes to be on fire!
The Low-Impact Bodyweight Workout
Kelsey said you can add these exercises into your routine as part of your warmup before a lower-body strength session or as a burnout phase. You can also put these moves together for a quick booty workout. In her caption, Kelsey said to complete four sets of 12 reps for each exercise.
Double pulse sumo squat: 12 reps
Standing glute kickback: 12 reps
Single-leg hip lift: 12 reps (each leg)
Fire hydrant: 12 reps (each leg)
Be sure to check out the video above to see how to perform each exercise. Don’t forget to log this into your fitness planner! Let me know how it’s going in the comment section below!
Something I don’t talk about publicly is my weight. A lot of people don’t understand that maintaining my size is a constant struggle. If I go a week without working out, and don’t watch what I eat, it shows. Trust me it shows. And then I have to deal with the criticisms: Oh I’ve put on weight! Am I pregnant? My weight has fluctuated a lot in the past, mostly because I've been an emotional eater who used to treat my anxiety with binge eating. In fact, I had a lot of unhealthy coping tools.
When 2018 hit, I was ready for a serious change. I wanted to work hard, feel better every day, and get physically stronger. My biggest motivation was my dad’s wedding last summer. I was standing in the wedding and I was tired of my waist being larger than 30”. I honestly didn’t enjoy having to buy new clothes to accommodate my weight gain so something had to give. All my weight-loss attempts in the past had fallen flat, so I knew I had to do something different this time around. These are the four changes I made that helped me achieve all my weight-loss and fitness goals.
Working Out Is Non-Negotiable
I started out with a few strength-training sessions a week, with my trainer. As schedules changed, I didn’t work out as often and would sometimes miss weeks of workouts. That’s when the weight would come back. That’s how I knew that working out is non-negotiable. No matter what the workout is, whether you choose strength-training, Zumba, TRX, Barre, whatever, do something challenging. If you want to transform your body, you have to workout. I keep trying to tell my step-sister that healthy living requires healthy eating and working out. Doing one over the other does not give results. And if the workout doesn’t push you, trust me, you won’t see any changes in your body. As my Barre instructor Rachel likes to say, “Shaking is good. You’re supposed to shake.”
Switching From Keto to Smart Carb
I know I’ve been bragging about the Keto diet last year and I’ve shared numerous Keto recipes here, but if I’m completely honest, Keto is expensive and it was beginning to mess with my digestive system. Keto requires a lot of high fats, most of which can be found in dairy - totally bad for sinus issues, bloating and lactose intolerance). But Keto isn’t totally flawed. Limiting carbs and sugar was the best dietary decision I ever made. But not all carbs are bad carbs. So recognising which carbs I needed, and eliminating what I didn’t, like processed and packaged foods from my daily diet reduced my bloating, increased my fitness performance, and helped me shed the excess pounds. Most importantly, I have much more mental clarity than I ever did before, which makes it easier to be productive and work out efficiently.
I Ended Some Relationships With Toxic People
Whether it was negative people, absent people, or those who don’t value healthy eating, I had to distance myself from them. Once I cleaned up my relationships and surrounded myself with people who were interested in taking care of themselves, I felt confident that I had a support system that would be there for me no matter what. So I really went for my goals — and I ‘m starting to smash every one of them!
Ever since my trainer’s schedule changed, I’ve had to discipline myself to workout on my own. Trust me, it’s not easy. I’ve enjoyed using several PopSugar YouTube videos. They really push me, but I still have fun with it. So when I came across Gunnar Peterson’s 5-Move Workout, I had to try it. Celebrity trainer Gunnar Peterson — yup, the one who trains the Kardashians, Kate Beckinsale, and the Los Angeles Lakers — offered tips to help you improve your core workout and make it as effective as possible.
"Your core wraps around your entire body and supports you," Gunnar told POPSUGAR. He explained that when it comes to strengthening the core, most people solely focus on the rectus abdominis (commonly referred to as the six-pack) instead of the entire core (internal obliques, external obliques, transverse abdominis, and rectus abdominis).
"When it comes to abs . . . there's a ton of work done in flexion and maybe at the most in extenstion," he said. According to Gunnar, this is "great" but not comprehensive. To completely work your core, Gunnar created this workout exclusivey for POPSUGAR while promoting his partnership with MitoQ. It's five moves, can be done anywhere, and will work your lower back, the top of your glutes and thighs, and obliques; what Gunnar constitutes as a complete core workout.
How to Do the "Around the World" Ab Workout
Toe touch: 20 reps
Side plank with hip dip (right side): 10 reps
Superman: 10 reps
Side plank with hip dip (left side): 10 reps
Plank (optional): 30, 45, or 60 seconds
So What Do I Think?
Toe Touches were probably the hardest for me as I can’t touch my toes in virtually any position. My advice is to reach as far as you can go, and each time you come up, try to push yourself higher. My side plank with the hip dip was actually stronger on my left side. I wonder if repeating this activity would help me to get rid of my hip dips and have a smoother, rounder booty. I thought I would suck at the Superman, but surprisingly I pushed through it. And lastly with the plank, I always worry that I’m up too high with the plank. I know it’s essentially a tabletop position, like how you start push ups, but I’m still self-conscious about it.
Looking at myself in the video, I do feel proud and it’s the kind of workout I would try to do twice per week. However, I didn’t see how often to do this set, so I can’t even give an educated guess how many times you’re supposed to repeat the reps.
What do you think? Does this look like your kind of workout? Let me know what you think in the comment section below.
P.S. A HUGE thank you to my bestie Sheena for helping me with the photos and video for this post. I was having a pretty rough day and she is just so supportive!
Read on for my plan on how to get back in shape. This is a lifestyle change so don’t think of it as a diet. I’m offering diet tips for healthier eating and exercise plans. If you follow this plan strictly for the next few weeks, you will definitely see some positive changes in your physique and overall health. Stay focused and buddy up, if you can. You can do this! Will you join me?Read More
When we set out to lose weight, many of us focus on getting a toned, flat stomach first. After all, it's motivating when you find yourself slipping into jeans that haven't fit you in years, and the compliments that come flying your way can help you stick to your healthy eating and exercise routines. Sure, a more toned midsection can ease your bathing-suit anxiety. But it can also protect you from injury: Research shows that a strong transversus abdominis—the muscle that wraps around the torso—stabilizes your back, which makes it easier to lift anything, whether it’s kids or grocery bags. To work this tricky-to-target area, try these 5 easy moves that you can do at home.Read More
It’s Day 21! I made it to the end of the #21DaysOfMe challenge. How did you do? Did you stick to the plan or did you give up half way? I hope you saw it through like me. Let’s finish strong with a body-weight workout led by Katie Dunlop and end with a guided meditation c/o Cassandra Bodzak. You’ll feel strong, empowered and completely centered.
While I had to skip much of the gym during this challenge because of the flu and a hectic work schedule, I still took time out to show myself some self love and practise self care (which is what this whole challenge was about). I pushed myself when necessary but I also took time to take a few steps back before getting overwhelmed. This challenge really helped me to stay focused. I also grew in my perspective on several relationships during this time. I can be a real hothead and cut people off easily. But when I started taking time to love and work on myself, I found it easier to communicate with people I knew I had difficulty with. I was more understanding and patient. I watched people around me get frustrated but during this process no negativity affected me. I was able to see the positive in almost everything and even when something just sucked, I stayed focused on what I actually had control over. How did it help you?
Today’s Challenge: Post a celebration pose pic wearing your fave Fabletics outfit. Use #21DaysOfMe in your caption.