Enough with the shoddy weather!

Well there's a freezing rain warning and everyone is being advised to get off the roads asap so in lieu of another cancelled class, here's a quick 12 minute workout to take the edge off your cabin fever!

After a warm-up complete 3 rounds of the following exercises...

12 rounds of 10 seconds rest 50 seconds work

Jumping Jacks
Push-ups
High knees
Bicycle crunches

Make sure you record your reps in between each round to compare your scores for improvement later!

Have a great night,
Sarah

No classes for January 18th!

Once again, due to the weather, we will be cancelling Fit Fast classes for tonight. See you all on Friday.

Sarah

Fit Fast Cancelled for January 16th

Class is cancelled for January 16th due to the snow. But take heart and do this challenge from home!

Set your timer for 20 minutes and (after your warm-up) complete as many rounds as you can in the time limit...

20 squats/squat jumps

10 push-ups (wall,knees,toes, elevated)

20 lunges (10 per leg)

10 tricep dips (off of chair, legs bent is easier than legs straight

20 crunches

20 second plank

Remember to keep your best form and push your hardest have fun and enjoy the snow!

These are a few of my favorite things.

Well the holiday season is in full swing with Christmas baking, Christmas parties, Christmas baking, Christmas turkey, Christmas baking...It can be hard to keep those pounds from creeping up. It's true that the month of December most commonly packs a few pounds on us but take heart, it doesn't have to be that way. Finding a few calorie free indulgences can really help to boost your willpower when your faced with that cookie tray.So here are a few of my most favorite treats recently...

I'm loving this new coffee by Presidents Choice...

It's the perfect flavored coffee and because it's decaf you can drink it after dinner instead of dessert. Yes it is that good. Only $4.99 too!

Next up is any nail product by essie

Bobbing for Baubles is my current favorite. You can also find this at superstore for around $8.00 a bottle. It's the perfect non-food reward for sticking to your fitness goals:)


And lastly I LOVE epicure selections cocoa powder. I add it straight to hot milk without any sugar and it's a beautiful guilt free low calorie treat. You can pick this up from yours truly if you want to give it a try.

Have a fantastic night,
Sarah

Move It Monday!

It's a wet and cold Monday so let's beat the winter blah's with a new exercise. This move target's your entire body. It take a basic butt lift to a whole new level by engaging your core and shoulders. Try adding a few sets of these into your workout to change things up!

Start on hands and knees and draw your stomach into your spine. Keep your head in line with your body.

Dig in with your toes and lift your knees up off the ground. Notice how my back and neck are still in line.

 Lengthen your leg back out and up

Notice how there is little/no arch in the lower back.

Return to the starting position, making sure not to drop your knees.

Repeat this sequence 10 times on each leg to complete a set. Aim for 2-3 sets. For an easier variation. Perform the same move but don't lift off of your knees. 

Have a great night and thanks for dropping in!

Sarah

Go Green Part 2

 So here I am, watching the snow fall outside my window. The snow invariably makes me think of soups,chili's, earthy and warm flavours. Unfortunately it's well after lunch time and a bowl of hearty soup would probably send me to the couch in a carb induced coma. So why not whip up some Coconut Curry Kale Chips. (I almost had an alliteration there!) These are soooooooo easy, have healthy coconut oil, tummy warming curry, and an awesome crunch. In other words,the perfect snow day snack:) So here you go!

Coconut Curry Kale Chips

4-5 Large Kale leaves

1.5 tsp coconut oil (melted)

1 tsp of curry powder (I use epicure's curry dip mix)

Preheat your oven to 450. Tear Kale into bite sized pieces. Only use the leaf, not the center stalk. In a bowl, microwave the coconut oil until liquid (about 30 seconds) stir in the curry powder and add salt if you'd like. Pour coconut mixture over kale and toss. Spread out on a cookie sheet in one layer and roast for 5-8 minutes. This is the critical part. You want the leaves to be starting to brown but if you wait to long they will burn to a crisp. Make sure you start watching after 4 minutes. Let cool and enjoy. Let's be honest here though, this is Kale and not Pringles so your expectations have to be adjusted accordingly but this recipe is a great way to get some extra greens into your family's diet. 

 

 Cade gave them a try and decided to give them a thumbs down, but after the camera was put away, he polished off half the plate:)

Have a great evening everyone!
Sarah

Hello Wednesday!

So having given up on prescheduled posts for this week, you'll have to rely on my shoddy memory to get these up and running:)

Here's our next challenge. It's raining in Vancouver today but I'm still going to head out onto the patio and get my workout in so be sure to carve out 15-20 minutes and get this challenge in.

Isaac and I are in the hospital and I'm still working out so you have no excuses challenge #2

Upper Body Time Challenge Blast

warm up with some jogging on the spot and arm rotations for a few minutes. Set your stopwatch and see how fast you can complete the following two exercises alternating between each exercise.

5 sets of 10 reps of push-ups (wall, knees, or toes)
5 sets of 10 reps of pike presses (see pictures)

 Start on all fours with arms and legs slightly wider than shoulder width apart

 Slowly start to bend at the elbows and lower head towards the ground. Your goal is to touch your head to the ground but go down only as far as you can bring yourself back up.

 Once at the bottom, reverse the motion back up. This is one rep.

 Side view: Make sure to keep your abs engaged and back as flat as possible. The closer your arms are to your feet, the more challenging the exercise.

See how fast you can get through all 5 rounds of each exercise and let me know your time!

Sarah