5 Tips To Succeed At Your Tribe 14-Class Challenge.

challenge card

Lots of firsts for me here.

1 – I’ve never participated in a multi day commitment to fitness challenge – unless you count my race training – which I guess is a challenge, but it’s different.

2 – I’m now hosting the challenge too, at Tribe, so this is super fun!

Here’s what you need to know! (so read on and think about joining me!)

We’re challenging the Tribe to 14 classes in 14 days. Do you have what it takes? Of course you do! We believe in you. To help you along your journey, here are 5 tips to make the most of your challenge.

1. Commit!

The first step to accepting our challenge couldn’t be any easier. Use your current class packages, monthly unlimited pass, or the special 2-Week Challenge Unlimited pass to attend 14 of your favourite classes between June 1-14th and be entered to win some awesome prizes from our amazing partners New Balance Canada, Ciele Athletics, Garden of Life, and Nuun Canada.

2. Define Your Why.

What do you want it more than? Cultivate a well-thought out, honest goal that will continue to motivate you for the 14 classes. Share your goal on the back of your challenge card, and on social, and keep it on your mind as your motivation to move more over these 14 days.

3. Schedule Your 14 Classes Now.

Approach your challenge like the non-negotiable meetings from your workday. Schedule them in at the start of the week either online or in person, and don’t let anything get in your way. You are unstoppable!

4. Invite Your Tribe.

Sometimes it does take a village, and it can certainly make a difference when your friends and family support your effort to cultivate health and wellness in your life. Invite your Tribe to join you in studio for the challenge, ask your work colleagues to hold you accountable and follow up daily with how the challenge is going, or simply share your progress through social – online followers are a great way to connect, inspire, and be motivated – and don’t forget to tag us too! (@Tribe_Fitness – but you already knew that right?)

5. Celebrate Your Success.

One class done? Awesome! Remembered your workout clothes? Woo hoo! Did your first yoga class? Hurray!
No matter the size of your success, celebrate it. Let this 14-class challenge present you with an opportunity to reveal your best self and to create a habit of healthy routines. Don’t think of this challenge as short-term; rather, you are reaffirming your commitment to yourself—and we are so excited to be along for the journey!

Pop in to the studio and pick up your Challenge Tracking Card any time, and start booking your classes online today!

Advertisements

Spring-ing into Fitness

No-equipment-needed workouts are a quick way to build muscle and improve athletic performance including speed and power. Add a jumping element (or Spring for the season of Spring) —makes your moves plyometric— and is an easy modification to elevate your at home routine to a whole new level.

Here’s the workout I shared this morning on CH Morning Live. Check it out below or watch it HERE.

Consider grouping the five moves together for a 5-minute circuit and sneak it in as many times as possible during the day.

file1(3)

 

Squat Jumps

Standing with feet hip-width apart, keep your weight back on your heels and lower down into your squat. Arms reach down towards the floor as you lower down. As you raise up from your squat, extend your arms above your head, jumping off both feet and returning to repeat again.

file3(3)

Reverse Lunge with Knee Lift

Stand with feet hip-width apart and step your right foot back, coming into a low lunge. Shift all of your weight to your left foot, and bring your right foot forward, lifting your knee towards your chest, and simultaneously jumping off your left foot. Land softly on your left foot, and immediately step back into a low lunge to repeat.

file4(3)

Box Jump

Fire up your calves by jumping in a square shape around an imaginary box. Begin by balancing on the right foot with a slightly bent knee. Keeping your arms loose at your side to help with balance, hop to the right, landing on only your right foot. Staying on the same leg, hop to the left, then hop forward, and then back. Switch legs and reverse the direction. Focus on quick, small jumps. Consider trying on two feet when just getting started.

file5(2).png

Plank Jacks

From a high plank on your toes, jump both feet out and in while keeping your shoulders stacked about your hips and core stable. To decrease the challenge, perform a step touch with each foot reaching it out to the left and back center before repeating with the right.

file7(2).png

Plank to Squat

From a high plank position, jump feet forward into a wide squat and bring hands off the ground in front of your chest. Pause for a second, then place hands on the ground and jump feet back into a high plank position. Repeat as quickly as possible.

How Toronto can become a more ‘welcoming place’ for runners – and their tourism dollars

file-2(6)

Photo by Patrick Leung – the Ghost Race

Back in May 2017 I was invited to speak at City Hall sharing my perspective on Running Tourism in the City of Toronto. I had previously written for iRun magazine on Running Tourism, researching both the monetary benefits and social benefits for communities including Toronto, NYC, Ottawa, and Vancouver. So my perspective has came from that of a marathon runner in other countries, the research I complied for iRun, and my experiences as a leader in the Toronto run community. I was happy to share what I thought the city could do to support this sport and it’s athletes from near and afar and I was happy to continue the conversation in early 2018 as part of the working group establishing recommendations for the city council’s economic development committee. Some thoughts on that initial conversation were shared here by CBC.

On April 14th, the report that had been developed through the established working group of City Councillors, City employees, and community stake holders was released and the city council’s economic development committee voted to take a closer look at our recommendations.

Some recommendations from the working group included ideas like opening public transit earlier, having various City teams communicate more clearly and easily with race directors, and some welcoming and inviting tasks like displaying race promotional material on bus shelters, street banners, and even at the air port, as many Marathon Majors do welcoming athletes to the city and celebrating the event.

We highlight the financial benefit to the city, including a comparison of Toronto’s two marathons (and yes, only have one major race was brought up) to Marathon Majors including NYC ($36 Million CAD of $415 Million USD).

CBC did a follow up interview which I supported. You can check it out here.

As the city council’s economic development committee will be taking a closer look at these recommendations I am glad the the conversation continues and look forward to Toronto continuing to grow as an epic place to race and live.