Fitness Tips
Blast away fat
Time for one of my get fit tricks as we enter midweek.
In my Winnipeg boot camps I sound like a broken record saying this but to burn more calories and trim down, you need to challenge your body and surprise your muscles.
Summer season is fast approaching, which means you’ll be spending more time outside with less on.
And you wanna look amazing, right?
Right!
To guarantee you head into summer looking your hottest, turbocharge your workouts with these intense ideas.
Tip #1. Shock and Awe.
This strategy worked in Iraq. It will work for your body.
FACT: Your body needs a break between workouts. It’s during those periods that real changes happen.
But, a few times a year, it’s a great idea to put yourself through back-to-back workouts.
In my boot camps I run workouts 3 days a week, Mondays, Wednesdays and Fridays. There is a days’ break between. But for example, next week I’m running a makeup class on Tuesday since I’m away in Columbus all week. That means we’ll have classes on Tuesday, Wednesday and Friday. This will overload my boot campers muscles and keep them guessing (and probably a bit sore post workout).
Another option is to work every muscle three or four days in a row, performing sets with little or no rest.
A sample workout is below. Perform 12 reps of each (except for the plank – hold for 60 seconds), going from one exercise to the next in a circuit. Repeat the entire circuit up to three times, resting for 2 minutes after each circuit.
1. Pushups
2. Dumbbell Chest Press on stability ball
3. Crunches on stability ball
4. Plank (60seconds)
5. Dumbbell front raises
6. Dumbbell side raises
7. Dumbbell bicep curls
8. Walking lunges
9. Squats with dumbbells
10. Box jumps
Tip #2. Sloooowww down.
By adjusting the tempo of an exercise, you stimulate the muscle differently. The longer your muscles experience tension, the harder they work.
How? To do this, count to two as you raise the weight and count to four as your lower. You’ll spend more time in the lengthening phase of the muscle contraction.
Take a chest press. With this slower tempo you’d count to two as you push the dumbbells toward the ceiling, and count to four as you lower them.
Tip #3. Cardio combo.
To keep your heart pumping hard one of my favorite trainer tricks…er, I mean strategies, is to combine your cardio and strength routines. You’ll burn a higher percentage of calorie from fat by doing this, which is what most people want. Bang for their buck.
How? instead of resting between sets, do at least 30 seconds of intense cardio, such as jumping rope, knee high. Less intense cardio like jogging in place can be done for at least a minute.
So there you have it. My three Get Fit Tips to help you make the most of your workout. And hint, these can be applied to our boot camp classes at any time. I love it when boot campers ask for ways to make things more challenging 
Yours in health,
Sara
Your 5-minute workout boost
It’s midweek and time for a quick exercise.
Don’t let your busy schedule get in the way of being active and healthy.
Here’s my exercise boost for you that we did at our Winnipeg boot camp this morning. It’s called the Single leg dead lift with Overhead press.
Use this exercise to strengthen your core muscles and at the same time tighten your glutes and shoulders.
1. Start by standing with your feet together.
2. Lift your right foot a few inches off the look and, bending at the waist, reach down with your left hand to touch your right foot.
3. Stand back up and reach your left hand up to the ceiling.
4. That’s one rep. Do three sets of 15 on each side.
The Twelve Days of Fitness: Day Twelve
Merry Christmas!
You might not be reading this until after Christmas Day as passed (and that’s okay, because you’re probably spending it with the people you love). But I wanted to conclude the Twelve Days of Fitness with our final installment for this fun segment I did on my SWEATMARKS blog.
So without further ado:
On the twelfth day of fitness,
my trainer gave to me,
a twelve minute workout to burn off that Christmas stuffing…
Maybe you saw my earlier post that included a much healthier alternative to bread stuffing. I hate to do this but you do know that 1 serving (3/4 cup) of that stuffing has over 400 calories!! I’m sorry, but you need to know this before you go for seconds.
It’s because I don’t want you coming back to my Winnipeg fitness boot camps feeling just awful because you ate waayyy too much and gained five pounds.
But, I have a quick 12-minute workout that I would like to share with you.
Now it’s not going to burn off 400 calories, but if you do this workout before eating, you might not eat as much because for most people, exercise is an appetite suppressant. And if you do the workout I’m going to give you again in the afternoon FOLLOWING your Christmas dinner…you get double the results in less than 30 minutes.
Here’s the details.
Be sure to do a 5 minute bodyweight warm-up before you begin. This warm-up can include the following in no particular order:
*Prisoner squats (10 reps)
*Push-ups (10 reps)
*Glute bridge marches (10 reps per leg)
*Mountain climbers (10 reps per leg)
*plank (count to 20 seconds)
Repeat this once more for 2 rounds.
*The Workout*
Set a timer or stop watch for 12 minutes. Ideally, I don’t want you to take any rest during this time (only enough to grab a sip of water, that’s it).
You’re going to do the following 5 exercises in a mini-circuit as many times as you can in 12 minutes. All you need is a pair of dumbbells and you’re good to go. You’ll be doing 15 reps of each activity.
1a) 2-hand Dumbbell swings
1b) DB squat, biceps curl and shoulder press (hands in neutral grip)
1c) DB bent over rows (alternating)
1d) Bicycle crunches
1e) Burpees
The Twelve Days of Fitness – Day Eleven
Before I get going I want to wish you and your family a very Merry Christmas. Christmas Eve has always been a special time for my family. We go meatless for the day and also attend a lovely mass at my church to usher in the birth of Christ.
Blessings of health and happiness to you all.
As we move onto the eleventh day of our fitness song, let’s take a look at my eleven favorite winter activities:
On the eleventh day of fitness
my trainer gave to me,
eleven outdoor winter activities…
Yes, we’re in Manitoba.
And yes it can be cold. But not this winter. Are we ever blessed or what? I can’t remember a Christmas being as warm and pleasant as this one.
Here are my eleven fun and active ways to enjoy winter 2011-12:
1. Cross Country Skiing. I have cross country skis on my Christmas wish list. Looking forward to getting some and then getting out on the trails to maintain my cardiovascular fitness. Places to go skiing: Beaudry Park, Birds Hill, Grand Beach, Pumpkin Creek, Falcon Lake.
2. Winter Running. Okay I’m biased. I love to run in winter. The snow is such a relief to run on for my knees. And the cold doesn’t bother me at all now that I have some great running gear and trail runners. Just watch for ice.
3. Ice skating at the Forks River Trail. Beautiful way to see our city while skating along the river. Only challenge – this warm weather has delayed the ice trail from being open. I remember when the trail was open from the Forks to Assiniboine Park – 9.8 km of skating. No stopping required. Perfect.
4. Snowshoeing. Want a great workout for your glutes and hips? Try snowshoeing. The new models of snowshoes are lightweight and efficient to run in, compared to the sinew type snowshoes of the Voyageurs. Check out MEC for a great selection. You can also bring along walking poles to help with balance when in deep snow. I have a pair similar to these, except mine are grey. They’re called the MSR Lightning Ascent 25.
5. Alpine (downhill) Skiing. I’m going to be honest with you. I’ve never gone downhill skiing before. The reason? I’ve been scared of injury. Isn’t it funny what we can convince ourselves of, without even first trying it out? I’m hoping to take lessons in the New Year so I can gain confidence to go skiing with Chris (as he’s a really good skier). Nothing like a little friendly competition, huh?
That’s not me, by the way. It’s Kathrin Hoeizl, the world champion from Germany.
6. Night walk under the winter skies. We’re lucky to be in Canada in winter. We get to enjoy the beautiful Northern Lights. And what a nice way to spend an evening by walking hand in hand with my sweetie.
7. Winter Bonfire. I can remember as a kid on my parent’s farm outside Beausejour, we would spend many a winter Saturday night having a bonfire. My dad would make a large snow wall to serve as a wind barrier and then we could enjoy a wonderful evening by the fire. In our snow suits. Sipping hot chocolate.
8. Road hockey. C-A-R!! Remember playing road hockey with friends? I had so much fun shooting that orange road hockey ball (and man, did it hurt when you got hit by it!). All you need is a couple friends, some hockey sticks and a road hockey ball. If you have a net, great. If not, just use rocks as markers for the goals. Just watch for cars.
9. Reading a book in the warm sun while sipping tea. Okay, this isn’t the most calorie expending activity, but feeding your mind with the right information isn’t a bad thing. I love the warm hug feeling of the sun while inside having tea at Espresso Junction at the Forks, Having a book like “The Richest Man in Babylon” or “The 5 Love Languages” in my hand is most enjoyable.
10. Going for a workout. I love exercise. I guess I picked the right profession, huh? But seriously, the cold and snow will never stop me from working out. I can always make a workout for myself at home. But I’ll still make my way to the gym or boot camp as the first choice.
11. Snowball fight! Good times. Roll up some snow. Create an arsenal of snow balls. Let ‘em rip. Good fun in the snow. Target your boyfriend (or partner) with this one. Keep moving to avoid being hit in the cross fire.
The Twelve Days of Fitness – Day Eight
Maybe you haven’t quite finished your Christmas shopping, yet.
If you’re a reader of this fitness blog then you just may be an active person (or someone developing their fitness).
Gifts like chocolates, wine, and sweaters are all well and good but they might not make the best Christmas gifts for the healthy, active individual.
So, as we move onto Day Eight of the Twelve Days of Fitness, I thought perfect gift giving would be a suitable topic.
On the eighth day of fitness
my trainer gave to me,
eight perfect gift ideas
Top Gift Idea #8: Stability Ball
A stability ball is an awesome gift to give. They come in small boxes so no worries about having to wrap up a giant ball. When buying one you’ll want to spend a little more money to get a high quality product. Yes, Winners and Wal-Mart do sell them for about $12 but you’re not getting good quality.
You’ll want to look for brands like Thera-Band, Fitter or Twist Conditioning.
The places that carry these brands include: Treadmill Express Plus, Diamond Athletics and Fitness Experience.
You’ll be spending between $32 and $40 a ball but they’ll last a long time and have all the burst-resistant materials for safe use.
Remember that the stability ball size will be based on your height.
4″8 to 5″2 -> go for a 45cm ball
5″3 to 5″6 -> go for a 55cm ball
5″7 to 6″1 -> go for a 65cm ball
6″2 and over -> go for a 75cm ball
Be sure to get a foot pump and plug devices included or ask for them (they may cost $5 extra).
Top Gift Idea #7: Water bottle
This can make a great stocking stuffer, especially if you fill it with mixed nuts and a CLIF protein bar.
What you want to look for is a bottle with a nice mouth on it. Although the SIGG brand bottles are quite popular, I’ve never liked drinking out of them (especially when I need a quick sip).
I’m still a fan of the tried and true BPA-free plastic bottles that you see for cycling. Mountain Equipment Co-op has a variety of them starting at $1.50 and up. For my trail running I use a bottle with a grip in the middle so I can run with it. Lots of trail runners use them.
There are glass bottles, too, but I’d be worried about it breaking while in a gym or Winnipeg boot camp.
For an avid runner or adventure person, a back-pack hydration system is an excellent option. Platypus, Gregory and North Face all make great systems and the size of the water bladder will vary depending on the duration of your activity. 
Top Gift Idea #6: Gift card to Vita Health
In many of my blog posts I’ve mentioned Vita Health as the grocery store where I do a lot of my shopping. In Winnipeg, I can think of no better place to shop for organic foods, vitamins, skin care products and other healthy living items than Vita Health.
You might be surprised to find that shopping organic isn’t as expensive as you think. At one time it was, but now that more consumers are demanding such options, I find Vita Health to be very competitive. A $25 or $50 gift card would be a perfect gift.
For Christmas my dad has ordered an organic free-range chicken for the dinner. We had one for Thanksgiving and it was by far the best chicken I have ever had. Try it for yourself.
Top Gift Idea #5: Gift card for runners
Runners are an individual thing and I won’t recommend buying someone runners. But, a gift card to either the Running Room, MEC or Stride Ahead would be another excellent gift idea. Note: the shoes you see below are very similar to the ones I have for trail running. They’re a Salomon XT Wing and are a good shoe for trail.
Maybe the person on your list attends one of my boot camps. Having the proper footwear is essential so there’s no risk of injury to the foot or ankle from worn-out insoles.
If one spouse is active and the other isn’t, a gift card for runners could be the starting point for doing activities like walking, and then running together.
I look at me and my boyfriend. I’m a runner and he wanted to run again. He bought a pair of runners at the Running Room and since then we’ve been running every week, did a 5km race, have a half marathon in February and are planning the Reyjavik Fire and Ice marathon in August.
Top Gift Idea #4: Healthy Cookbook
Take it from someone who eats very healthy, I’m always on the look-out for new and healthy recipes. When you eat clean, you take the time to prep and also prefer cooking meals at home than eating out.
I’ve mentioned this a lot but you can’t out exercise a bad diet. That means if fat loss is your goal, you’ll have to commit to eating a lot healthier and eliminating some of the garbage “foods” that are out there.
Cooking is therapeutic and can become a family activity. I love cooking with my boyfriend. He learns new recipes and we get to spend time together plus enjoy an amazing meal.
Because I’m gluten intolerant, I’ve had to really search for gluten-free recipes. I’ve tried to tinker with some traditional recipes and it can be hit or miss.
Here are two great books from Chapters:
Top Gift Idea #3: iPod with pumping songs
The iPods are certainly everywhere now, but if the person on your list doesn’t have one, then an iPod would be a fabulous gift idea. They’re now so small and can hold so many songs that this will definitely be a long-term gift.
To be even more cool, why not purchase some workout music for that person so they can have music motivation. Check out my blog from yesterday on my top 7 motivating music selections for the gym or boot camp.
And don’t forget to by an arm band and cover protector for the iPod. Ive seen many an iPod fall to the gym floor and you certainly don’t want this to happen to your gift.
Top Gift Idea #2: Massage package
After strenuous exercise the body will experience muscle soreness, called DOMS – delayed onset muscle soreness. It usually takes place with 24 to 48 hours following a workout.
Recovery during this time is very important. The muscle fibers have experienced small micro fiber tears (which is natural) and then in recovery they will rebuild even stronger.
A sports massage will help flush out the toxins that build up from muscle fiber damage and any muscle adhesions will be worked out allowing you to return to activity sooner and stronger. Notice that I said sports massage. This is not meant to be a luxurious pat, pat on the back. If you’re an athletic person, you’ll want a vigorous massage. If you’re looking for relaxation, then a spa type massage is your target.
So, pick up a gift card for a minimum 60 minute massage (90 is better) at an accredited massage therapist. Sports therapy clinics like CORE or Balance will cater to the sports massage while a relaxing massage can be found at Ten Spa or Spa Lifestyle and Fashion Boutique.
Top Gift Idea #1: Gift card for fitness classes or boot camp
Okay, I might be doing some shameless self promotion here, but getting a boot camp gift card as a gift is an excellent idea.
I got my parents a 3-month package to the Reh-Fit Center a couple years ago and they’ve been members ever since.
Sometimes people just need a little bit of prompting to get into a program. And a gift card to fitness can start them there.
I would recommend getting at least 3 months’ worth of classes just so a true commitment can start taking shape. One month is a nice gesture, but like most people who start in January, they also end in January. A lifestyle change requires commitment and 90 days is a great starting point.
