Powering Your Run and Yoga Practice Through Strength Training

WorkshopsHeather6Over the past couple of months I’ve had the honour to team up with YYoga to bring YFit, their HIIT (High Intensity Interval Training) strength training class, to Toronto. This class is perfect for runners, yogis, or cyclists, who are looking to build strength in a fun and dynamic group training setting.

On October 25th I will be leading a 2 hour YFit101 workshop which will focus on strength training safety, core exercises for major muscle groups, and will contain a 60 minute YFit master class.  I hope you’ll join me!

Workshop Details

Workshop Description: Interested in functional fitness? Complement your yoga practice with dynamic and strengthening movements for total body health. In this introductory workshop, you’ll learn the fundamentals for excellent form in order to make the most of your workouts and power yourself to the next level of fitness. Improve endurance, cardio, and functional strength in this dynamic, fun, and vigorous workout! All levels welcome.
Cost: $30
Location: YYoga Queen Street West
Date: October 25, 2015
Time: 2:00pm – 4:00pm

For more information and to register, click here.

Tribe Tunes: January 6

Tunes Tuesday2The start of a new year means the gym is filled with folks looking to turn over a new leaf, get active, and live a healthy lifestyle.The energy is contagious and the potential is infinite. It really is one of my favourite fitness times of the year. So many goals just waiting to be crushed!

For today’s Tribe Tunes Tuesday, here are three of my favourite songs to get a cardio sweat on to right now!

Afrojack and Steve Aoki featuring Miss Palmer – No Beef

I love this track for the fast cardio beat. It’s perfect for a HIIT (20 seconds of high cardio followed by 10 second recover x8). Start your HIIT at 1:21 when the beat has a huge drop – you’ll know when it happens.

Iggy Azalea Ft. Charli XCX- Fancy (WoodysProduce Remix)

A nice slow beat for strength training. Way to often we (and I mean I) go way to fast through my sets, so something with a slow and strong count is perfect for curling those biceps or as Iggy says, dropping it low (into a squat 😉 ).

Tove Lo – Habits (Stay High) – Hippie Sabotage Remix

Stretch it out! This is always an area of need for my personal workouts. I get in and out and never take the time to stretch. I’m loving this song to wrap up my workout, so hope it will inspire you to slow down too!

What songs are moving you this new year? Share them in the comments!

Tonights Run Club was a HIIT!

…and by HIIT, I mean we did High Intensity Interval Training. An amazing way to improve your cardio, jack up your metabolism, and get a serious sweat on!

So, what’s a HIIT? That would be alternating periods of short but intense anaerobic exercise followed with less-intense recovery periods. A HIIT session consists of a warm up period of exercise, followed by six to ten repetitions of high intensity exercise, separated by low/medium intensity exercise, and ending with a period of cool down exercise.

The high intensity exercise should be done at near maximum intensity. The low/medium exercise should be about 50% intensity. The number of repetitions and length of each depends on the exercise and can be increased each week. The goal is to do at least six cycles, and to have the entire HIIT session last at least fifteen minutes and not more than twenty.

Here’s what we did today – give it a try!

Warm-up: 10min jog

HIITs: 90 sec sprint with 30 sec recovery, 60 sec sprint with 60 sec recovery, 30 sec sprint with 90 sec recovery = 6min

We did this 6min HIIT 3 times

Cool-down: 10min jog followed by a stretch.

If you’re in Toronto, join me and the “fastest kids on Queen Street” every Wednesday at 6pm for a complimentary 5km run club at lululemon Queen St. West – All levels are always welcome and encouraged!