5 Moves to Help You Keep Fitness a Priority on Vacation

When it comes to reaching your fitness goals, consistency is key. So don’t let dashing through the terminal be your only workout while on vacation. Here are five full-body moves that are equipment free, and can happen in minimal-space or out on the beach to help you make it happen no matter where you are. Plus, squeezing in a quick workout or two during your vacation will make it easier to get back in the swing of things after you’ve unpacked your suitcases. Here are five moves I shared on CH Morning Live on Thursday April 4th. Watch the segment here.

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If you’re a beginner, do 30 seconds of work, 30 seconds rest per move. Intermediate: 40 seconds work, 20 seconds rest Advanced: 50 seconds work, 10 seconds rest.

1. Traveling 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 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 two movements are one set, continue for a designated amount of time (see above) then repeat on the other side.

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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. Marching Hip Raise: Lie face-up on the floor with your knees bent and your feet flat on the floor. Raise your hips so your body forms a straight line from your shoulders to your knees. Lift one knee to your chest, lower back to the start, and lift your other knee to your chest. Continue to alternate back and forth and to make it harder, lift those hands up and decrease your base of support.

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4. 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.

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5. Push-ups: Get into a high plank position with hands on the bench or stair directly under shoulders. Begin to lower your body until your chest grazes the bench/stair. Keep your back flat and eyes focused about three feet in front of you to keep a neutral neck. Push back up.

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Others ways to sneak physical activity in while on vacation:

  • Explore your destination by foot either walking or hiking around.
  • Hit up your hotel gym and hop on the treadmill or lift some weights before you start your day.
  • Take a drop-on class at a local studio. Not sure where to go? Ask around your hotel or at an active wear store.
  • Bring compact workout gear in your luggage. Consider a skipping rope, resistance band, or folding yoga mat.
  • Partake in local sports. Whether it’s surfing or SUP, who can resit getting active in a stunning beach destination? If you’re not comfortable on the water, take a class, and enjoy this full body workout.

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So whether you’re on the road for work, fun, or visiting family, there’s no need to take a vacation from your workout too!

What’s your favourite way to workout on vacation? Share it in the comments!

Scotia21K Race Weekend Recap

Last weekend was an awesome experience for our Tribe, and the Toronto running, community. With the support of Canada Running Series (CRS), Run TO Beer and Tribe arranged a bus trip for our crews to have a weekend away racing in Montreal.

All Aboard

At 8am on Friday morning the 40 runners and CRS staff boarded the on route to Montreal. Participants had the option of signing up for bus transportation only, bus and hotel, or bus, hotel, and race. When racing participants could run the 5km or 10km on Saturday and/or the half marathon Sunday. Participants who raced both Saturday and Sunday received a special “spinner” medal (photo at bottom of post). This was the first time CRS had ever created such a medal, and they out did themselves, it’s very cool.

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On route we had one stop in Kingston at Sir John’s Public House. Although we had a reservation the pub was not prepared for such a large group (plus they had a second large group booking) which made our lunch for 40 a challenge. We also had many unique dietary requirements which, although the bud said they could accommodate, they put us on a group menu, is the types of foods were limited, which posed another challenge. I ordered a chilly which ended up being delicious. I was very hungry by the time it arrived, so certainly could have used a bigger portion, but it tasted great.

Eventually we were on our way at made it to our hotel, the Novotel Montreal Centre. The hotel processed everyone very quickly and we were all off to our respective rooms for a short break before we reloaded the bus to head over to kit pick up and the shake out run, hosted by Run TO Beer, at the Boutique Endurance.

The Shake Out Run

Boutique Endurance is an amazing running store. Not only do they have all the best names, the varieties of styles, and gadgets and gizmos every runner needs to very extensive. We received our kits and then checked them with the CRS team who shuttled them to the finish location of the shake out run, Ma Brasserie. As always, Run TO Beer had a great team of pacers ensuring that no one was left behind as we ran a simple 5km route through Montreal.

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Ma Brasserie was a large brewery that had plenty of seating, reasonably quick service, considering they were open to the public and we were a group of 50-ish. They also sold food, so while others were sampling some of the local offerings I had a delicious pre-dinner humus.

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After a drink, Tribe exited the party early to get some real dinner in us as some of our crew was racing the next day. We randomly found a place close to the hotel called Cibo & Vino and it was perfect! We arrived and the place was empty, we later came to the conclusion that people in Montreal eat very late, and with our race schedule we were having dinner between 6-7pm both nights. Our group of 12 was split between pizzas and pastas. Everything made fresh and just to order.

After dinner I called it a night. Nanc (my sister) and I had the 5km race the next day and I wanted to get in some good stretching and be in bed before 10pm. This is a typical race routine, so I really wanted to stick with it, even being away.

The 5km

The next morning we were up to catch the bus for 7am. The 10km started at 9 and the 5km started at 11. It was going to be  long day of racing and cheering. The bus arrived to the race area in great time, and rather than heading to the start most people stayed warm and cozy on the bus. Eventually we headed to the start. CRS had provided us with VIP passes so we were able to hang out inside an area with seating, drinks, eats, and our own washroom. This was very thoughtful of them and greatly appreciated. They let all the members of our group come in.

After a hour plus of cheering it was mine and Nancy’s turn to race the 5km. We got ready in the VIP area and when we ventured to the start line it started to pour! This wasn’t great, but luckily it eventually let up.

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The 5km used the same route as the ten and turn around at a fun round about, so you literally just ran in a big circle – which was nice compared to the hair-pin turn I was picturing in our minds.The course was very flat and while the terrain became very wet from the rain and run off we still managed to have lots of fun. Plus how could we not with our Tribe cheer station motivating us to the finish!

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This was Nancy’s return to racing this season so we took it easy and had a great time being together. And since I was racing the 21km the next day – and because I love my sister – I didn’t mind.

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After the race we all boarded the bus and returned to the hotel. Everyone took a brief break and around 1:30 reconvened with some of the group joining the Run TO Beer pub crawl that was already in process and the other adventuring through Montreal doing the tourist thing – I did the tourist thing.

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We hit up a great boulangerie for lunch, then went to Simons and eventually made our way to Notre Dame. The walking on top of the mornings race was definitely getting to us, so we changed our dinner plans to this little Italian place across the street from our hotel.We met at 6pm and AGAIN we were the only people in the restaurant. With most people racing the next day it was pastas all around. Again the food was amazing and everyone left happy and ready for a night of chilling and stretching before bed – or at least that’s what I did.

The Half Marathon

Saturday morning came very fast. Breakfast was a repeat of the day before which was Allison going to McDonald’s and getting bagels and juice for Nancy and I, along with her own breakfast. Once we arrived to the start line we made our way again to the VIP room. The team stretched and prepared for the race. The weather was amazing. It was already getting close to double digits when we hit the start line.

file-6The 21km course take you through almost every area of Parc Jean Drapeau. This included a loop around the amusement park, circling around the rowing basin, and looping along the Indy track. A very cool experience as this was the location of my Half Iron Man in September. It was fun to relive so many of those memories while running through the space. I think this, along with the heat, led me a few times to get distracted and confused with my pace. I thought I was at different km then I actually was, and the pacing math in my head just wasn’t making sense. It was a great run, fun course with awesome sites, and I certainly am not going to complain about the heat. I didn’t come across any great finishing time. I knew with racing the double this was more about fun and time on my feet. I did reach my goal and I did have lots of fun.

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Following the race we had time in the park to relax while the remainder of the bus tour crew who didn’t race or cheer arrived. We lounged in the sun, explored the biodome, and just enjoyed being outdoors in the great weather.

The trip home was also uneventful which is always nice when traveling. We stopped at a plaza filled with lots of different fast food places to meet everyone’s needs and a few hours later we were back in TO.

This trip was a blast. It was my goal when discussing the idea with CRS was that we would bring our elaborate TribeTour race trips to a more accessible price point. And with their help, and our friends at Run TO Beer, I think we did it.

Next Tribe Tour Seawheeze, and then Barbados! Hope you’ll join us!

 

What’s Hot This Spring at New Balance In SportChek

Over the past few weeks I’ve had the pleasure of traveling across Canada with New Balance Canada as a blogger stylist as part of my ambassador role as they celebrate the launch thier new Flex Space with SportChek. This Flex Space is an enhanced women’s only area in 18 SportChek stores across Canada connecting to the metropolitan women and consisting of not only technical fitness gear but also attire that will get you to and from your workout in style. It’s a stylish collection that’s designed by athletes but made for everyone.

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What I love about this Spring collection is that it really does take New Balance’s fitness attire to the next level, launching with some of the hottest trends this season – mesh, high waist bands, and white!

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So far I’ve had the pleasure of educating and styling Amanda Phuong from Style Democracy, and Bloggers Bonnie Lang from Bonnie Lang Fitness and Rachel Antony from Frankly Ray.

Meeting these ladies, investigating how the sweat, and styling them with the perfect New Balance outfit from SportChek for their lifestyle needs was a dream and really confirmed my passion for athletic wear fashion and styling.

Here are a few pieces I pulled together from SportChek that these bloggers absolutely loved and I’m sure you will too. (Also these three together would be a super cute outfit – so go get it!)

NB Pulse Bra

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The NB Pulse bra offers a unity of support and style. Its T back features attractive lines that manage weight distribution to help keep everything in place, aided by removable pads for modesty and shaping. The NB Pulse Bra also displays a flying NB graphic which means this sports bra looks great if you want to remove an outer layer during your next spin class.

$54.99

Elixir Tight

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The Elixir Tight has very quickly become my favourite New Balance tight for both yoga and every day wear. This tight features adaptive stretch fabric and an on trend high-rise waist band made for stylish movement. It contains a mesh trim at the hem towards the knee offering the ultimate in studio style, while the second-skin fit moves with you.

$89.99 (At time of publishing these pants are on sale for $67.49)

Fresh Foam Zante v3

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The Fresh Foam Zante have become one of my go-to running shoes as I’ve trained and raced two marathons in them and just love the light weight feel and Fresh Foam cushioning. Built for high speeds, the Fresh Foam Zante v3 women’s lightweight running shoe features an aggressive toe spring and a comfortable no-sew material application for a sleek fit. Taking inspiration from iconic ‘70s and ‘80s models, the sleek profile on this render lends a modern look that leads the style pack.

$139.99