February Fit From Home Challenge: Tea Towel Tune Up

This month the focus is on legs, core, cardio, and of course a whole lot of fun with my “Tea Towel Tune Up”.  All you need is a slippery floor and two tea towels (or wash clothes, paper plates, or even fuzzy socks).

Try to complete two to three sessions a week sneaking in the five move sequence whenever you can for a total of three times a day (that’s only 15min!). Keep the pace fast and the effort hard.

Program:

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 more times. Consider keeping track of your total rep count and try to beat your total next time. Be sure to keep safety in mind even when focusing on time.

Exercises:

1. Lunge

IMG_2306 IMG_2307Stand tall with feet hip-width apart, and a tea towel under your right foot. Slide your right foot backwards and slowly lower your body until your front knee is bent at least 90 degrees.

Pause, then slide yourself to the starting position as quickly as you can. Complete for 30 seconds with your left foot forward, then do the same duration of time with your right foot in front.

2. Skater Lunge

IMG_2308 IMG_2309Stand tall with feet hip-width apart, and a tea towel under your right foot. Slide your right foot sideways and slowly lower your body into a squat until your left knee is bent to at least 90 degrees.Be sure to keep your body weight over your left leg.

Pause, then slide yourself to the starting position as quickly as you can. Complete for 30 seconds with your left foot grounded, then do the same duration of time with your right foot grounded.

3.Hamstring Slide

IMG_2312 IMG_2313Lie face-up on the floor with your knees bent and each of your feet on their own tea towel. Raise your hips so your body forms a straight line from your shoulders to your knees. Slide both feet away from the body extending as far as possible without dropping your hips.

Pause, then slide yourself to the starting position as quickly as you can. Complete for 60 seconds.

4. Mountain Climbers

IMG_2310 IMG_2311Starting on all fours place your hands on the floor slightly wider than and in line with your shoulders. Both feet are positioned on their own tea towel extended straight behind the body (in high plank). As quickly as possible alternate sliding your knees towards your chest. Complete for 60 seconds moving as quickly as possible.

5. Tuck

IMG_2316IMG_2315 Starting on all fours place your hands on the floor slightly wider than and in line with your shoulders. Both feet are positioned on their own tea towel extended straight behind the body (in high plank). Engage your core and slide both knees in towards your chest keeping your seat in line with your shoulders.

Pause, then slide yourself out to the starting position. Complete for 60 seconds.

Bump It Up! Consider adding a push-up when your body is extended in the starting (high plank) position.IMG_2317

How do you keep fitness fun? Share it in the comments and let’s inspire each other!

Watch this sequence in action on my monthly segment on CHCH Morning Live! Click HERE!

7 Holiday Gift Ideas For Your FitFriend

Everyone has a friend that runs marathons or obstacle races, or a family member who wants to get fit on their holiday shopping list. To help shoppers buy for fitness-enthusiasts here are my top seven get fit gift ideas – and the best news, they can all be bought online!

1. The Asylum

Okay, this first gift doesn’t sound very happy holidays and it’s not, this is a butt kicking extreme at home workout that will make you regret even smelling the beautiful combination of egg nog and gingerbread! I started The Asylum leading up to the Hamilton Road 2 Hope Marathon and it is killer. I was intrigued in the program because of the recent surge in functional fitness style workouts and local programs like Game Changer, so thought giving it a try at home would save me some embarrassment in the park. Insanity: The Asylum is  Beachbody’s latest home fitness programs with celebrity trainer Shaun T. It’s a 30 day elite sports training program, which would be a great gift for athletes of all levels including those just getting started and those training for marathons, triathlons, and especially obstacle races. It includes the 6 DVDs, a workout tracking calendar, a nutrition plan, as well as both a jump rope and agility ladder for the many die hard drills. It does require some floor space (my Toronto condo was tight), but with some creativity you can make it work and it’s well worth it! Asylum is available at Best Buy, Sears, TV Showcase, Walmart, Beachbody.com and Shopnorthern.com for $119.99.

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2. Oakley Extreme Tight Capris

I love the look and feel of these tights, and every time I wear them I feel like I am in a scene from Tron (the new one) come to life. Created for “zoned support and mobility,” the Extreme Tight Capris are a high–performance compression fit capris. They have stretch panels which cover key alignment areas of the body, and a nearly seamless construction which “reduces chafing and increases durability.” The capris also have articulated knees and mesh panels which “provide a natural feel and optimize airflow.” These capris would be a great gift for any active gal who likes putting her clothes through demanding multi–sport workouts, run, yoga, or cross-fit, these capris will have you covered. Available in store and online at http://ca.oakley.com for $100.

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3. Nike+ SportWatch GPS

After my Nike+ SportBand died I needed something new and knew many runners rocking the Nike + SportWatch so decided it give it a try. The reason Why I am so happy with this watch is best described on their sight “Think Less, Run Better Put on your Nike+ SportWatch GPS, go outside and run.” The SportWatch allows you to personalize the scrolling data that you want to see during your run which includes the ability  to track your pace, distance, calories and heart rate and more. It contains a built in USB into the watch strap, so post run you just plug the watch directly into a USB port on your computer to upload run data and recharge the battery. You can also combine this watch with the Nike+ shoe sensor which acts as an optional backup if the GPS signal gets interrupted or for indoor use on the treadmill. The SportWatch also allows you to connect with Nikeplus.com which allows you to connect with friends through Challenges and sharing your run activity on Facebook and Twitter, and also allows you to see your mapped route with pace data, and elevation changes. Available in your local Nike store, at http://www.RunningRoom.com or http://store.nike.com for $169.

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4. Saje Natural Wellness Pain Release Natures Remedy Roll On

While in Vancouver for the SeaWheeze Half Marathon last August I was introduced to Saje and fell in love with this store. The air at the start of the race was filled with the scent of their Pain Release Remedy Roll as their army of volunteers filtered through the start line massaging this oil onto the necks of the eager runners. The Pain Release Remedy Roll On is an all natural pain release remedy which is a safe, gentle topical recovery tool for all skin types. The easy-to-use roll on format is ideal for muscular pain, joint stiffness, external bruising and arthritis, and is perfect for your FitFriend who may need some extra recovery help after those long runs or tough strength workouts.  Available at http://saje.ca for $26.95.

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5. Tiny Devotions Stack

For many years I have been in love with Tiny Devotions and their mala beads and gorgeous stacks. Perfect for yogis, yoginis, or mindful athletes, every piece of jewelry is connected to an intention such as love, joy, patience, focus, adventure, freedom, and strength to name a few. Below is the Bardot Stack, named after Bridget Bardot (a piece I have been coveting for a while). This yellow and cherry quartz, lotus and sky blue fire agate stack has the intention of being a beautiful person on the inside and out. I suggest purchasing a stack over a mala necklace because personally I love to mix my stacks with each other as well as other pieces of jewellery for the ultimate arm party – I’ve even mixed my Gangster stack with my Goddess stack, my RoadID and Nike SportWatch for what I refer to as Endurance Boho or Mindful Athlete style. Available online at http://www.lovetinydevotions.com/ stacks are made in Canada and range in price depending on the stones. The Bardot stack is available for $127.

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6. RoadID, Wrist ID Slim

If you are shopping for a runner, cyclists, or anyone who likes to get fit outdoors, the RoadID should be a must on you list.  Their website puts it best stating that “in the event of an accident, if you can’t speak for yourself, your Road ID will.” RoadID is a silicon bracelet with the emergency contact information of the wearer. After deciding to no longer race with my cell phone, Road ID for me was a must, because “it’s not just a piece of gear – it’s piece of mind.” I purchased a black  Wrist ID Slim which is the slimmest (or smallest) ID in their lineup – also suitable for kids. The website states “with its stylish and comfortable silicone band, you will be tempted to make a lifestyle statement and wear it 24/7” and to be honest I have considered that – especially when off to functions with other fit peeps (read above re. arm party). Like all their ID products, The Wrist ID Slim can be laser engraved with  three emergency contacts and is available in ten different colors. Side note – be sure to double check your phone numbers – I wrote my sisters down wrong 😦 Available at https://www.roadid.com for $17.99. (Shoppers hint: there are often sales and promo codes flying around the internet so do a quick Google search to save on shipping.)

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7. A Gift Card to Your Local Fitness Studio or Race Registration

I love sweating in new ways and January is always a great (although crowded) time to start. Consider purchasing an entry fee to an upcoming race event or a month long membership (or at least a 5 class pass) for your FitFriend at their favourite gym or a new studio within the community. Better yet, make a purchase for the two of you and start 2014 off sweating together!

What’s on your fitness holiday wish list? Share it in the comments!

FortYoga with Tribe Fitness and Oakley Canada

Toronto Ladies! On October 12th take a break from the turkey and join me, Tribe Fitness, along with Vega, Power Yoga Canada, and Oakley Active Canada as we present FortYoga!

Join us for an afternoon of tasty treats and yoga to DJ’d beats. Arrive at 2pm and hear some tips and tricks for eating healthy while living an active lifestyle, then take part in a 60minute yoga class to the sounds of DJ Ka$h lead by myself and my fellow ambassador Lo.

The event is free, just be sure to bring your yoga mat and water bottle.

All the information is below, be sure to register asap because it’s more than half sold out!

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