February 20 Day Challenge...

In my class this morning I don't know how, but I started day-dreaming about the 30 day Challenge I had set up for myself last month. Basically I started feeling guilty because I haven't been able to think of a good challenge for February... Or I guess truthfully, there is nothing I wanted to restrict myself in. Every time I came up with an idea, I shut it down because I really didn't feel committed to doing it.

I'm only human afterall.

As it is already Feb. 8th, I figured that doing something is still better than nothing, so I decided that a good challenge sometimes means adding something in, rather than taking away.

This applies further if you are the type of person who tries to diet, but finds that restricting chocolate/carbs/sugar etc, only makes you crave more chocolate/carbs/sugar etc... Adding something healthy to your diet can simply be the first step.

So my "add in" is to drink a full glass of water every morning and start my day out with some much needed hydration. Nothing major, or even life changing, but just one more thing to keep the bod at it's BEST!

On that note... here is what I probably should have been focusing on this morning.. I don't think my class noticed...

Round 1 of our workout:

1-High Knees

2-Heavy Weight Squat and Press

(Hold the weight in front of your chest with both hands... As you squat keep the weight in close, as you stand press it up overhead)

3- 3 Split Jumps with 1 Kick

(Perform 3 splits jumps starting with your right leg in front. On your third jump your left leg will be behind you, kick that leg straight in front and then step back into your split squat... Repeat on other side)

4- Explosive Jumping Jacks

(Start with your feet together and jump out like you are about to do a jumping jack- open your feet wider than normal and sink down low. Jump feet back together in standing)

Complete 5 Rounds of these 4 Exercises @ 30 seconds each= 10 Minutes

Vasisthasana: Side Plank Pose

Vasistha literally means "most excellent, best, or richest"... Not only does this pose strengthen your abdominals, arms and legs, it also stretches the wrists and improves your sense of balance.

Try incorporating it into your next workout, holding at least 20-30 seconds on each side.

Push it HARD! 12.5 Minutes!

November can be a tough month for fitness... Christmas parties are on the horizon, and it seems like the the seasonal baking is already in full-swing. PLUS the days seem so much shorter with the sun going down earlier...

I know... it can be tough to find the time for a workout. Luckily, our bodies respond well to being pushed to their maximum capacity for a shorter period of time. I know everyone can find 12 and 1/2 minutes in their day to do something great for your health!

1 Minute:

Explosive Jacks/Burpee Combo (Like a regular burpee except instead of jumping up, you do a wide legged explosive jack)

45 Seconds:

Side to side taps on the Bosu

3o Seconds:

Fast High Knees

15 Seconds:

Tuck Jumps

15 Seconds:

REST

***5 Rounds***

Lessons in Plank

The other night in a Hot Yoga class the teacher challenged us to hold a 2 minute plank. Now normally the plank really doesn't get me too worked up... but 2 minutes?! This was something I had never done. Nevertheless I assumed the position and got into it.

I will admit that it was a pretty MAJOR test- not only for my body, but for my attitude. Those two minutes were really about weeding out the quitters, and I am no quitter. I promised myself that I would not give up. So I didn't. It sounds harsh, but simply understanding that that decision was mine was huge.

Much like all challenges or goals we set for ourself (big or small), the decision to persevere lies within... The committment to eat healthier, quit a bad habit or start to exercise, pushes your body out of it's comfort zone. Combine that with the affirmation that you will not lie to yourself, or quit yourself- that is when you will see what your body if truly capable of.

That said, I have decided to take this same challenge to my morning class tomorrow...

Two Minutes. One Plank. Zero Tolerance for failure.

Give it a try at home. Your body will show up for you. I promise.

Mastering the Morning Workout

I am no stranger to a 5:30am wake up. In fact it's pretty much the norm. However, as Fall approaches and the mornings cease to greet me with brilliant blue sky and a rising sun, it will take a new kind of willpower to get me out of my cozy bed on those early morning days.

Here are some tips on how to make it easier:

1- Put your alarm on the opposite side of the room so you actually have to get out of bed to turn it off. Once you're up...you're up.

2- Set your workout intentions for the week on Sunday night. Write down your plan for the week and tick it off as you go.

3- Make sure your playlist on your Pod is upbeat and ready to go. Download 1 new song at the beginning of the week that will inspire you.

4- Hold yourself accountable to someone else by making plans to meet in the morning. It feels even worse to let someone else down.

5- Prepare EVERYTHING the night before... Clothes, shoes, purse, water bottle and anything else that might delay you getting out of bed and out the door.

6- Reward yourself. Sometimes the Americano that I get from Starbucks after my morning class is enough to motivate me, but if you need a little more incentive than straight caffeine, treat yourself to a manicure at the end of the week if you follow through on your plan.

7- Be accountable to someone... whether it's the person who sleeps next to you, or a roommate down the hall, let them know you are waking up early for your workout and ask them to hold you to it.

8- Don't throw in the towel! If you sleep an extra 10 minutes and can only make a 45 minute session at the gym, DO IT! Push yourself harder in a shorter period of time. Learn to be efficient in the gym.

9- Hire a trainer... Nobody wants to pay the $80 cancel-charge to a trainer for sleeping in.

10- Get to bed earlier. Reap the benefits of a full night rest by tucking in early and aim for at least 6-8 hours.

1 Minute Rounds!

Incorporate this 16 minute fitness complex into your workout, or run through it on its own for a quick blast of cardio anytime during your day. Simply set your timer for one minute and repeat the three exercises in order for the full 60 seconds with a 20 second rest in between each set.

READY.... GO!!!!

1 Minute: 10 High Knees/ 5 Squat Jumps/ 5 Push Ups

20 Seconds Rest

Repeat 3x

1 Minute: 6 Split Jumps/ 6 Low Jacks/ 6 Jump Ins

20 Seconds Rest

Repeat 3x

MAXED OUT!

As much as waking up to teach my 630am classes on Monday and Wednesday pains me, the crew that I get to instruct on these mornings always put me in a great mood! With about 20 "regulars" I have to be on my toes to come up with new ideas, and I always end up pushing myself a little harder as we bust it out together.

Here is just one circuit that we did today:

60 Seconds High Knees

50 Seconds Cross-Over steps the Bosu

40 Seconds Burpees

30 Seconds Split Jumps

20 Seconds Floor touch and jump

10 Seconds Push-ups

1 Minute Side Plank with weight (30 Seconds/side)

REPEAT 4x

Come by Steve Nash Sports Club Downtown to check it out!

1/2 Ironman Vancouver

This weekend Troy and I competed in the 1/2 Ironman Vancouver which takes place at Spanish Banks. The morning started at an early 530am for race prep and a quick dunk in the ocean before the official start at 630... The swim in the ocean went surprisingly better for me this time around, despite the waves and current, Troy and I managed to stay together and get through this first part relatively easily (without any panic attacks on my part at least :) )

The bike was a challenging 21.5km loop around UBC which we completed 4 times... That's 4 climbs up the hill from Jericho to UBC, and 91 kilometres of biking on false flats and long stretches where the headwind alone was enough to tire even the pro bikers (who lapped me for sure). Deadly.

Once we were finally off the bike it was time for the 1/2 Marathon- a run through the trails and along the water at Spanish Banks. I admit, this was the part where I wanted to quit about 50 times before finally crossing the finish line... I was definitely dehydrated (my own fault) and the sun beating on my hurting body was just one more aspect of this course that made it all the more intense.... But I persevered while my family and friends cheered from the sidelines and although this race felt longer than Victoria, I somehow managed to shave off 3 minutes from my time (5 hours and 45 minutes), and Troy did amazing at 5 hours and 10 minutes.

Next Stop: Penticton to watch Dalts crush the full Ironman!

Not feeling great here... one step at a time.

My Mom's camera work

Troy making it look easy

Water stations! I took my time here.

Post-race talk

So happy to be DONE!

Extend Yourself

UTTHITA PARSVAKONASANA (Extended Side Angle Pose)

To get there:

• Start with your feet more that hip distance apart, toes facing the long side of your mat.
• Point your right toes towards the top of your mat and keep your left foot parallel with the back of your mat.
• Line up your back arch and front heel and ensure that you can see your right big toe on the inside of your front knee.
• Lunge deeply through your front leg and bring your right elbow to your right knee. Sweep your left arm up overhead and bring the gaze to your left bicep.
• Hold for 30 seconds to 1 minute and come up on an inhale by reaching your left arm towards the ceiling.
• Reverse the feet and hold for same amount of time on the opposite side.

Benefits:

• Stretches and strengthens the legs, knees, and ankles
• Stretches the groin, waist, chest, lungs, and shoulders
• Promotes core strength by stimulating abdominals

Therapeutic Applications:

• Promotes digestions
• Helps low back ache and menstrual discomfort
• Osteoporosis
• Infertility

1/2 Ironman Victoria

On Sunday I completed my first 1/2 Ironman in Victoria and the experience truly made me believe that whatever you set your mind to, you can TOTALLY do.

My final time was 5 hours and 49 minutes (11 minutes under my goal)...

Swim 1.9 km 43 Minutes/ Bike 86 km 3.07 Hours/ Run 21km 1.46 Hours

I have to say that for all my fears and anxieties about not completing the race, or just not feeling great while doing it, those almost 6 hours literally flew by and I did actually enjoy every moment (well, once I got out of the water anyway... )

So much of endurance racing is taking control of your thoughts and using your mind as a tool rather than a weapon... The only thing I kept thinking was that I had prepared for this, and that there was no reason why I shouldn't do well. I knew that my body would come through for me... and it did.

At the end I felt great and can't wait for a 2nd go on July 3rd in Vancouver!

Transition station... Bike, Boost, Bars, and Blocks.

Troy D.

The tri-suit I was testing for Sugoi's new line... Felt awesome!

Bev, Me and Erin at the finish line :)

Troy and Me

Other athletes after the race

What Would Ryan Do?

If this isn't incentive to work your abs...

Incorporate the plank (pictured here) into your exercise routine to not only tighten your core and flatten your stomach, but also to build endurance in your back and stabilizer muscles.

To set up lie face down on a mat with your forearms on the floor. Lift up your hips and legs to create one straight line with your body. Suck your bellybutton in and keep the whole body charged up. Aim to hold for 1 minute.

Stanley Cup Cardio Blast

If the playoffs and Stanley Cup excitement have left you drinking more beer and eating more fried food, use this routine to help defend against those extra calories.

Repeat the following circuit 3 times with 1 minute of rest in between:

100 High Knees

25 Squat Jumps

25 Burpees

25 Full Sit-ups

25/side Back Lunge with Kick

25 Commando Pushup**

(**Lie face down on the floor with your hands on either side of your shoulders. Engage your core and push yourself up so that your arms are straight- drive one knee into your chest and the extend back. Lower yourself back down to the floor)

Prenatal Yoga Poses

One of my Mom-To-Be clients emailed me today asking for some yoga poses not only suitable for pregnant women, but also specifically for back pain relief.

Below are 5 poses that can be done on there own or as a sequence as a way to help with a sore back whether your are pregnant or not :)

Cat/Cow- Great for stretching the full upper back and relieving pressure from the lower back. As you inhale drop your chest and belly to the floor (2nd image). As you exhale press into both hands like you are pushing the floor away from you. Round out your spine and repeat 10-15 times.

Baddha Konasana (Butterfly Pose)- This pose will open your hips and is great for meditation or relaxation. If you are pregnant, try sitting up against a wall to support your back. Focus on keeping the shoulders pulled back, and free of tension.

Prasarita Padotanasana (Standing Forward Fold)- This posture is perfect if you need a little energizing in the middle of your day... Not only will you open up your hips, lower back, and hamstrings, the inversion you create will also bring a fresh supply of blood and oxygen to your brain and other limbs. Please note, that this pose should only be done if your body is warm already.

Seated Forward Fold- A less intense version of the previous posture as there is no inversion here, and you are more supported by being seated. Focus should be on bringing the chest towards the ground and keeping length through your spine rather than rounding the shoulders.

Bridge Pose- While this pose does wonders for tired legs it is also a starting off point for Pendulum Pose... After holding bridge for 3-5 breaths, come down onto your back while keeping the knees bent and feet flat on the floor. Take one full inhale, and as you exhale slowly drop your knees to the right. On your next inhale slowly come back to the centre and repeat on the left side. Complete 10-12 times on each side.

Defying Gravity...

Today some of the instructors and trainers at Steve Nash got a special class with the creator of Antigravity Yoga, Chris Harrison. A former dancer and world class gymnast, this New Yorker ran us through crazy inversions, soothing stretches, and a floating meditation that completely

ROCKED MY WORLD!

If you can make it to a class, Do it! Do it! Do it!

Are You Ready for Summer??

April is definitely the time where the last 6 months of unhealthy eating and not a lot of activity kick in. The nights stay brighter for longer, and when the sun is out, it can almost pass for warm... At this time, it is amazing the new flock of people that suddenly appear at the gym striving to get "beach ready"... While I love them for this sudden inspiration and renewed dedication, I also want to shake them for not simply sticking with a consistent routine year round.

Now more than ever I am approached with questions about the 'quick fix'. Everyone wants a six pack when they can no longer hide behind their winter clothing. Well, there is no quick fix, but definitely some things we can all do to get ready for the season of smaller outfits.

Here is a quick Abs Routine you can incorporate into your own workout, or simply do on it's own:

Round 1- Full-Sit Ups x 20 .... Bicycles x 20 per side...1/2 Bicycles x 20 per side (Hold right knee in and keep your left leg straight and hovering about an inch off the ground. Place your hands behind your head and rotate to the left as you aim to touch your left armpit to the right knee).

Round 2- High Knees 1 Minute... Hold Plank 1 Minute

Round 3- Butt Lift with Leg Drop x 20 (Lay face up on the floor with your hands underneath your low back for support. Bring your legs straight up in the air and try to touch the ceiling with your toes. Drop the legs slowly about an inch from the floor and repeat)

Round 4- Tuck Jumps x 10... Hold Plank 1 Minute

Repeat 3 times

18 MINUTES

If you are pressed for time and space, here is a quick workout that will take you 18 minutes to complete and leave you feeling totally spent.

Use a stopwatch to time 50 seconds of work and 10 seconds of rest... complete exercises 1-5 and give yourself a 1 minute break at the end of each set. Repeat 3 times.

1- Split Jumps- Start with your left foot forward and your right foot behind you, keeping your back up straight dip your back knee to the floor, spring up and while in the air bring your left foot to the back and the right foot to the front. Land in the original split stance and repeat.

2- Push-ups- Either with your knees or toes on the floor, ensure your abs are tight, your arms bend to a 90' angle with the floor, and your chest leads before your belly.

3- Burpees- Start with your hands on the floor, kick your legs out behind you and then quickly back in while maintaining a tight core, stand up and jump as high as you can vertically and repeat.

4- High Knees- Run on the spot while bringing your knees up as high as you can.

5- Starfish Sit-Ups- Start lying face up with both arms above your head and legs out so you resemble a "star" shape... Keeping your left arm and right leg on the floor bring your right arm to touch your left toe in a crunch. Repeat of opposite side.

Walk Steady

Walking is a great, low impact exercise both for people wanting to lose weight, and also for those who simply want to maintain a healthy lifestyle. With no equipment or gym required the only thing you have to set aside is the time, which is sometimes the hardest part. However, consider what your health is worth and toy with the idea of giving up your nightly fix of reality TV for something that is guaranteed to benefit your life. Below is a one week program that can help you focus your walks and get the most out of your time.

One Week Walking Plan:

Monday- Rest/Easy

20-30 minute walk where your breath is normal and you could easily carry on a conversation.

Tuesday- Speed Intervals (30-40 Minutes)

Warm up 10 minutes

Alternate 30 seconds of fast-paced walking (where you would not be able to hold a conversation) with 2 minutes at an easy pace. Repeat 8-12 times.

Cool Down 10 minutes

Wednesday- Recovery

45-6o minute walk at an easy pace.

Thursday- Threshold Workout #1 (50-60 Minutes)

Warm up 10 minutes

Alternate 8 minutes of quick-paced walking with 2 minutes easy. Repeat 3-4 times.

Cool Down 10 minutes

Friday- Recover

Light walk (20 minutes) or rest.

Saturday- Threshold Workout #2 (40-50 Minutes)

Warm up 10 minutes

20-30 minutes of brisk walking (Pace where it would be difficult to hold a conversation)

Cool Down 10 minutes

Sunday- Long

5-8km walk at moderate pace.

Walking TIPS:

-Focus on your stride- A slower pace should have a long, natural stride; when you speed up take short, quick steps.

-Invest in proper shoes

-Use your arms

-Check your posture: back is straight, shoulders are back, tummy is sucked in, and eyes are forward.

Important:

** Try not to get discouraged if you miss one of the days or find it difficult to complete the full walk. Simply pick up where you left off and do what you can. Maybe you bust out 20 minutes on your lunch break, and save the remaining 30 minutes for after dinner; the point is you are moving!

200 Reps Workout

Complete 100 reps each of 2 exercises, done back to back with as little rest as possible.

For Example: 10 Woodchops/10 Burpees/10 times in a row.

6 Minute Christmas Baking BURN!

Sometimes there are not enough hours in the day to get a workout in and especially at this busy time of year it can be difficult to burn off as many calories as you take in. Here is a quick routine that you can do in your living room on those days where the gym didn't quite make the schedule:

Complete 3 Rounds of the following 5 exercises at 20 seconds each:

1)High Knees- Running on the spot work to bring your knees up as high as possible.
2)Burpees- Start standing and bring your hands down to the floor, kick both feet out behind you and then quickly back in. From that crouched position bring your hands up over-head and jump as high as you can. Repeat.
3)Split jump- Start with your left foot forward and right foot behind you, bend both knees so that your back right knee almost touches the floor- spring up and switch your legs as you land so that the right foot comes to the front and the left goes behind. Repeat.
4)Push-ups- Ensure you come down far enough so that your arms bend to a 90' angle. Complete as many as you can either on your toes or on your knees.
5)Jack-knife sit-ups- Lay down on the floor with your legs straight and your arms behind your head. Bring shoulders and arms off the ground and at the same time lift your legs in the air so that you can touch your feet. Repeat.
6)Rest