News

Snowshoeing

On a 4+ hour snowshoe trip on the weekend we had to plan to keep fueled.  Lots of water in a Camelback, an oat bar (with yummy jam), banana, and a half a sandwich each is what kept us going through the snow.  By hour 4 it was not our energy level that was holding us back but our exhausted hip flexors!

5 Peaks Trail Run Race

We had great representation at the 5 Peaks Trail Run Race in Golden Ears this past weekend.  Thank you to all who participated and gave it everything they had!! Some of the highlights were watching Frank cross the finish line, Diana stride it out, Jenny make it look easy, getting crushed by  Tracey on the downhill, and watching the sistas complete it for a second time.  Good work everyone!

Spin

Soaking wet and windy on Saturday; trying to put in 100km on my bike.  Made it 46km before hitting a hot shower.  Yesterday, I taught an hour spin class, burned some serious calories, led 10 other people down the same path, and stayed dry… sort of, I was soaked in sweat.  I could see the rain outside from the instructors bike and was enjoying being indoors.

Stay dry and get your riding intervals and base in; come spin!

Don’t Let Travelling Or Holidays Sabotage Your Fitness

Flying to California for a conference, Hawaii for a holiday, or Whistler for a weekend away, your fitness

regime DOES NOT and SHOULD NOT have to suffer. Wheither you are staying in a top hotel or a cozy

cabin, wheither its sunny, raining or snowing there will be lots of exercise options.

The key is to keep it short and sweet.

I usually exercise when I am away for a minimum of 20min per day. If there is a fully equipped gym then

all the better, if there is not it gives you the chance to get creative and do those funky exercises your

trainer makes you do, crab walks, scapular protractions, spider walking:

If there is the option for a jog outside, it’s a great way to explore, add some pushups, walking lunges,

tricep dips on your journey

Here are 3 different workouts that can be done when away from home,

In the Gym include these exercises

Ball Chest Press X 15

Ball crunches X 20

Squat and Bicep Curl X15

Ball Extensions X 20

Walking Lunges with

shoulder press X 20

Ball Balance 1min

Ball Bridge and Hip Thrust X 20

Prone Rows X 20

In a Hotel Room 2-3 sets depending on time

50 squats

20 pushups

Plank 1min

20 Back Extensions

20 Tricep Dips (bed/chair)

Single leg step ups (bed/

chair)- 1min/ side

50 Lunges

Side Plank 30sec/ side

Lateral Hop and stabilize

Outdoors

Go for a jog ,

Find a park bench-

20 step ups

20 Tricep Dips

20 Sumo squats

15 Pushups

20 Reverse Lunges

Single leg balance walk out

to side plank X10 / side

Suicide Pushups 10/ side

Jog and repeat 2-3 times during run

One School One Day

It looked like a laser light show but the sweat definitely gave it a different feel.  We rocked out to some crazy tunes and burned some serious calories!  Most important, we raised some funds for a great cause… thank you very much to all the participants!

The Rep1 Team

Homeworkout for Riel

I made this list for Riel, one of my clients.

Since he’s also the web master and he’s been bugging me to blog about something…

I figured I’d post his workout on here in the hopes that it helps some of you reading this as well

So here it goes … your home workout for when I’m not around …

Legs

  • 50 Lunges
  • 50 squats
  • Lateral Bounding 1 min
  • Sit down stand up 1 leg 1min / side

Upper body

  • 15 Pushups
  • Hindu Push Up
  • Hand walkouts
  • Bear Crawl

Core

  • 1 min plank
  • Side plank 45 sec X 2
  • Superman 1 min
  • Supine Hip Thrusts 1 leg 1 min

Pelvic Floor

  • Lie on Back- knees bent over hips
  • Prone & Supine:
  • Unilateral knee Int / Ext rotation
  • Bilateral Knee Int / Ext rotation

Lie on side

  • Hip abduction
  • Hip abduction circles
  • Hip extension (long leg behind)
  • Hip Ext circles
  • Hip Flexion
  • Hip Flexion circles

Weak Points

  • Prone Shoulder Press 1 min
  • Prone Flutter Kicks 1 min
  • Scapular Protraction / Retraction