New Year’s Repeat Workout

The new year is a great time to reset or restart your workout routine. Maybe you want it give it a small makeover by adding  few challenging moves, or maybe it requires a core shaking revival, either way these 5 moves will give you a total body workout in your own house, no equipment needed!

Program:

The below program is for Total Reps: Perform as many reps as you can of each move in one minute each, moving from one exercise to the next without stopping. Rest one minute, then repeat the sequence two or three more times – or during the day whenever you have five minutes! Keep track of your total rep count and try to beat your grand total next time.

Don’t want to read below? Watch me in a recording of the 5.5 minute segment here.

img_6340

Exercises

1. Clock Lunge: Standing with feet hip distance apart, step  forward in to a standing split position and slowly lower your body until your front knee is bent to at least 90 degrees. Pause and then return to standing. Using the same leg, step wide into a side lunge and slowly lower until your right knee is bent is bent to at least 90 degrees. Pause and then return to standing.Finally step backwards with the right leg and slowly lower your body until your front knee is bent to at least 90 degrees. Pause and then return to standing. Those three movements are one set. Repeat on the other side.

2. Plank Walk Out: Start standing with the feet shoulder width apart and arms hanging down to the sides of the body. Slightly bend the knees and bend over and placing the hands shoulder width apart on the floor, so your body is in the shape of an inverted V. Walk forward four steps forward with your hands until you reach a plank position. Walk hands back in towards your feet and return to stand.

3. Mountain Climbers: Get into a high plank position with hands directly under shoulders. One leg at a time, march or jog, bringing your knees towards your chest.

img_6353

4. Plank Jacks: From a plank position on your toes, jump both feet wide and then return both feet narrow together. To decrease the challenge alternate a toe tap away from the center line of the body one foot at a time.

5. Alternating Shoulder Tap: On the knees or toes, maintain a balance and stable hip position while touching the opposite hand to shoulder. To decrease the challenge, increase the distance between the knees widening your base of support.

4 Tips For a Healthy Workplace Over The Holidays

The holidays are here and this evening I’ll be attending my first work holiday party, my first of four!

During the holidays we tend to eat more and exercise less. Sometimes that means the only consistent in our day is our workplace, so to help prevent our healthy, active habits from taking a holiday of there own, here are 4 tips to have you moving more and eating healthy while at your workplace.

Keep the Focus on Fun, Not Food!

Many of our workplace holiday festivities revolve around food. It’s time to change that! How about a workplace “sweating working” event at a group fitness class? Maybe a noon hour walk through the community to check out holiday lights? Or through the team cutting and decorating a holiday tree. Moving more and sitting (and eating less) is the key!

Sneak Activity In!

This is a great idea for the workplace all year long. Taking the stairs, parking far from the door, and standing while taking a call. There are many ways to sneak movement in during your work day. Bring a pair of sneakers and get a move on!

Don’t Take A Holiday From Healthy Eating

The are lots of tips and tricks to eat healthy during all the holiday parties this season brings. A few of my favourites include eating a healthy meal before you head out, bring a healthy snack you love to a pot luck, or find that one dessert you really want and enjoy it! Healthy eating is all about balance, not about depriving yourself. Eat more of the good stuff and leave the unhealthy stuff there.

Start A Team Challenge

Accountability partners are a great way to stick your goals and make healthy, active living fun while at work. Get a team together and try using an app or pedometer to give a step challenge a try. Track your daily steps and see who can walk the furthest each day, week, or over the month. How about challenging your work colleagues to a squat or push-up challenge? Perform 5 of an on the spot exercise you can do in work dress at the top of every hour, ding a bell and get moving! Instead of a workplace gift exchange hire a fitness professional to come into your office and lead a yoga or group fitness class.

winter-workout-regime-to-beat-the-holiday-weight-gain-218476

What do you do to stay healthy and active at work or over the holidays? Share it in the comments below!

Wednesday evening I have the joy of speaking to the partners and clients of Wise Goodies, a company building healthy workplaces one fresh snack pack at a time. I’ll be sharing these tips and inspiring healthy workplaces. Check them out and get up and move!

5 Ways to Update Your Plank

This morning I was back on CH Morning Live, this time sharing ways viewers can shake up their plank. To watch this mornings segment click here.

Whether on your toes, knees, hands, or elbows the plank is a great move to strength your erector spinae, rectus abdominis (abs), and transverse abdominus, as well as stabilize through your  trapezius (traps), rhomboids, rotator cuff, the anterior, medial, and posterior deltoid muscles (delts), pectorals (pecs), serratus anterior, gluteus maximus (glutes), quadriceps (quads), and gastrocnemius.

Here is a short summary of some of those moves starting with the traditional plank.

FullSizeRender(22)

Plank (regular and modified). Assume a push up position with hands or elbows under the shoulders. The body should form a straight line from the top of the head towards the heels or knees if kneeling.

FullSizeRender(21)

1. Mountain Climber. From a plank position on your toes, increase your heart rate by jogging knees towards your chest. To decrease the challenge march your knees towards the chest.

FullSizeRender(20)

2. Plank Jacks. From a plank position on your toes, jump both feet wide and then return both feet narrow together. To decrease the challenge alternate a toe tap away from the center line of the body one foot at a time.

FullSizeRender(19)

3. Alternating Shoulder Tap. On the knees or toes, maintain a balance and stable hip position while touching the opposite hand to shoulder. To decrease the challenge, increase the distance between the knees widening your base of support.

FullSizeRender(18)

4. Side Plank. With a focus on the obliques place one arm on the floor balancing on your elbow or hand. Place your same knee on the ground (left hand, left knee) or come into a full variation of the side plank by stacking both of your feet. Keep your hips raised and spine long.

FullSizeRender(16)

5. Side Plank Hip Lifts. From a side plank position lift and lower the hips, increasing and decreasing the distance between the hip and the floor.

 

To watch these moves in action, view this mornings segment here.