Movement First Training

Rain got you feeling down today? Come spin with me tonight at 5:45 @prescribedexercise to brighten your day ☀️ For 45 minutes we will be getting our hearts pumping with some rocking tunes 👌🙌 They currently have a two week introductory offer for $35 bucks unlimited classes. Can’t do tonight? How about starting your day bright and early Thursday with me at 0630 🤪 I will be there 💪 Link in Bio ☝️👊 #ygk #ygkfitness #groupcycling #healthyfun #prescribedexerciseclinic

Aerobic work while under load is a rocking good time 🙌. I love the kettlebells for this versatility as a stand alone or to add into circuits. This was a 5 minute portion of my workout today. Clean, squat, walkout to push up. You just keep going with that sequence for 5 minutes. At a nice easy pace. In this sequence of 3 exercises you get many muscles moving and grooving that help develop a stable core 💪and feel great. Movement quality is key... so if form goes down ~ take a rest 👍 or modify the exercise to keep moving. Like so many, I am just getting back into training at the gym🙌 My entire workout today was the following circuit: A) Row x 10 minutes B)Clean, squat, push up x 5 minutes C)assault air runner x 5 minutes D)assault air bike x 5 minutes E)Ski erg x 5 minutes F) T plank x 10, stir pot x 10, single leg bridge x 10/side for x 5 minutes #circuittraining #aerobic #hearthealth #fitness #core #kettlebellworkout #movewithkara #rmcpe #clean #squat #pushup

Don’t let kettlebells intimate you. They are an amazing training tool for long term movement sustainability 🙌 This was a workout I did last week. I actually did two full rounds so took me about 20 minutes ~ then popped onto the @pspkingston Health Promotion Wellness Wednesday mindfulness session for a walk in the forest 🌳 🧘‍♀️ If you do this workout keep in mind ideally you should be swinging with more weight then what you are using for the overhead press 🙌 so use two different size kettlebells for this workout if you can. Those big hip muscles are much stronger then those shoulder muscles 💪 🧐 Bonus to get some vitamin D at the same time ☀️☀️ try it in your backyard 🙌 Happy training everyone ~ keep moving and grooving 💪 #movewithkara #kettlebellworkout #exercise #outdoorworkout #rmcpe #challengeyourself #trysomethingnew #movement #movementmedicine #homeworkout

Orange Creamsicle Smoothie

Orange 🍊 Smoothie. So yummy. So easy. Here is what I put into the blender 👌 1 banana 🍌 1 orange 🍊 3 frozen strawberries 🍓 2 big scoops yogurt 1 big scoop pumpkin protein 🎃 1 cup’ish water 💦 Enjoy 😋

✅ Coaching Point ⭐️ Note how high my hips stay on the kickstand deadlift vs the split squat. They are two totally different movements. The kickstand deadlift is a “hinge” so drive the hips back feeling the tension in the front leg hamstring ~ you can see my front leg shin stays perpendicular to the floor with minimal knee bend 3 exercises and 8 minutes of your time to keep moving at home into the weekend ☀️ Grab those dumbbells and hit it 🙌 3 sets of: A1) Kickstand Deadlift with Row x 5/side A2) 1 Leg Bridge with Press x 5/side A3) Offset Split Squat x 5/side A4) Rest 30-60 seconds If you have more time ~ I did 20 minutes of intervals on my bike first. 30 seconds somewhat hard x 90 seconds easy x 10 rounds. Don’t have a bike? Go for a walk or run 👍 #movewithkara #homeworkout #dumbbellworkout #fullbodyworkout #healthylifestyle #countonyourself #rmcpe #ygkfitness

Do you do any variability with intensity during your week? Intensity meaning how hard you feel you are working. 1-2 times per week try adding this simple method to your workout. I use the App ~ Push Press Workout Timer. I use the Tabata option and just put work x 10 seconds and rest x 50 seconds x 20 rounds. Works great as you can still play your music at the same time 🙌 This was my workout yesterday on the K&P trail. Gloom day ~ didn’t feel like doing much ~ but got my butt outside and did this quick heart health aerobic session in the woods with nature #countonyourself #lockdownhealth Don’t want to run or walk? No problem ~ choose any modality you want. Row, cycle, strength circuits. Lots of options. Just keep moving 💪💪 Have a wicked weekend 🙌 #youareinthedriverseat #healthylifestyle #homeworkout #running #cardiacoutput #hearthealth #rmcpe

6 exercises. 6 minutes. You can do it 🙌. Study break movement 🤓 📚 👩‍💻 Set your timer to go off every 30 seconds for 6 minutes. You complete 2 rounds in the 6 minutes of: A1) Alternating T side plank with sweep through A2) Alternating Bridge March A3) Hollow hold A4) Bear ISO hold tap outs A5) Hands to toes crunch A6) Double leg bridge to knee extension Once the timer goes off ~ simply start immediately with next exercise. Only have 3 minutes to spare? Do one round. Have 9 minutes to spare? Do 3 rounds. #countonyourself #core #homeworkout #fitness #healthyhabits #rmcpe #stayathome #lockdownlife

Clean ~ press ~ squat ~ snatch Give this complex a try ~ lots of options ✅ go for time 5-20 minutes ✅ do 6-8 reps take some rest do 3 - 5 sets ✅ break the complex down ~ start with just the Clean to press.... or squat to snatch .... then put them all together ✅ how about two kettlebells 💪 How did I use this recently? Went for a 20 minute run first then did 20 minutes of this complex @ 25lbs. Checked my heart rate every 5 reps. If heart rate gets around 75-80% ~ rest and wait for it to come back down. Then continue 💪 Bam 💥 conditioning checked off the list... with the added bonus volume of squat / hinge / press / pull / core all in one 🙌 #kettlebellworkout #kettlebellcomplex #homeworkout #clean #press #squat #snatch #rmcpe #movewithkara

Have a bike and a TRX or Rings? Here’s my conditioning focused day yesterday with some single leg squat, upper pulling and pressing into the mix with cycling 🚴‍♀️ My goal was to end my session with an average heart rate between 135 - 145. ✅ Goal accomplished my average heart rate over the 45 minutes was 140 🙌 ✅ I completed 9 rounds in 45 minutes 🙌 I also did a 6 minute Core EMOM at the end: Min 1 ~ alternating forearm side planks Min 2 ~ 20 Bridge matches then bridge plank hold with band over my hips Min 3 ~ 10 V-ups then hollow hold Don’t have a TRX? You can use rings, tie a longer bed sheet to the door ~ YouTube it ~ or simply use dumbbells and do split squats, 1 arm row and push ups 👍🙌 Happy Training 💪☀️ #basementworkout #aerobicfocus #singlelegsquat #trx #trxworkout #cycling #circuittraining #workout #homeworkout #cardiacoutput #healthyheart #hearthealth #core #ygkfitness #exercise #movewithkara #rmcpe

This makes my mornings so much easier 👊💪 and helps me to not go for the bagel option more often ~ I’m a sucker for a bagel and Peanut butter 😋 I try to pre make on Sunday’s ~ then for at least three breakfasts during my week is a healthier option with minimal effort in the mornings. I love the fridge breakfast mason jar overnight things as well ~ but in the winter ~ I prefer something warm and comforting to start my day ☀️ Get up have your coffee ~ and check emails or whatever for the 20 minutes waiting for the magic to happen 👌💪👊🙌😋 Also could be used for that mid day study snack instead of going for those chips 🤪or cookies 😍 #mealswithkara #breakfast #oatmeal #healthylifestyle #mealprep #quickmeals

I did this core exercise pairing today at the end of my workout 🙌👊 Some coaching points: ⭐️ Side plank hinge with clam shell ~ if you have a band ~ put it around the top of your knees. The side that is down ~ say left side down like video ~ pull left shoulder to left butt check entire time to help maintain tension. Drive open the hips at the same time the clamshell happens. Shoulder in line with down elbow in plank position. ⭐️ Bear crawl with kettlebell push ~ push the kettlebell as far away as possible (give a good reach). The hand connected with the ground ~ push into the floor. Take small steps to set up to push with the opposite side. Imagine you have a foam roller on your back and you don’t want it to fall during this crawl. Knees stay about 1-2 inches off the floor the entire time. Hit 3-5 sets of: Side plank hinge with clam shell x 10/side Bear crawl kettlebell push x 8-10 Active rest x 60 seconds (walking) Give it a try 🙌🙌 Happy training 💪💪 #movewithkara #homeworkout #healthylifestyle #core #coreworkout #rmcpe #spinehealth #shoulderhealth #kneehealth #ygkfitness

Side plank daily for healthy movement hygiene 👊👍 The muscles that run along the side of your torso need some love and attention. You can do that by doing any side plank variation ~ From your knees, from your forearm, from your toes, elevated on the wall or stairs. Add arm and leg movements while keeping your torso still. There are sooooo many options for all levels of to enjoy 👌 ✅ keep in mind 🤓 🌟the #core is the entire torso from shoulders to hips ~ 360 cylinder. 🌟 the core muscles support your spine for long term #backhealth 🌟 the core muscles enable energy transfer for doing things like picking up your kids or swinging a golf club Add side plank variations as part of warm up, as part of your main exercise selection or just pop to the ground during a commercial. How about start with 2-3 sets of 15-30 seconds per side! Do you notice a difference left vs right? Give more love to the weaker side 👊 Just like brushing your teeth to prevent cavities ~ start your movement hygiene today to move better for life 🤩 Here is a #homeworkout #bodyweight pairing: 1-5 sets of: A1) forearm side plank left x 15 seconds A2) forearm side plank right x 15 seconds A3) Single leg glute bridge x 12/side A4) Push ups x 5 - 10 A5) Alternating step back lunges x 10 #movewithkara #healthylifestyle #plank #sideplank #keepmoving #fitforlife #rmcpe

“The hardest walk is walking alone ~ but it’s also the walk that makes you the strongest” #thoughtoftheday #countonyourself #youareinthedriversseat

#bellletstalk #mentalhealthmatters #talkaboutit #listen #yourenotalone

Do this continuous as hard as you can for 1 minute (4 sit thrus / 4 high knees with arm drive) and check that heart rate at the end 🙌🤪 then active rest for 3 minutes then check your heart rate again .... is it down? Go again 🥳🥳 This is a sneak peak for the @rmcpaladins @2squadron anaerobic lactic body weight at home conditioning workout challenge next week. I just tested it out 🤢 😂😜. This is one move out of three 🙌💪 Happy training everyone #movewithkara #fitathome #lockdownlife #anaerobic #exercise #fitness #ygkfitness #bodyweightworkout #rmcpe

3 Band Exercises to try during #homeworkouts #lockdown ✅ Work the QUADS with the banded reverse Nordic curl ✅ Work the HAMSTRINGS with the banded bridge towel curl in ✅ Work the CORE with the banded plank towel slide Try 3-5 rounds with 8-12 reps each 👌 and you have yourself a nice little lower body series 🙌 to add to your workout bag 💪 #bandsarecheap #availableonamazon #keepfit #healthylifestyle #exercise #bands #exercisebands #quads #hamstrings #core #towelexercises #rmcpe

☝️4 week program in bio ☝️ It’s a great place to start if you want one. The attached PDF to download is a program I wrote and while it does require some equipment ~ there are many options to modify at home with what you have. Just DM me if you need help finding an alternate exercise during #lockdown💪 One of my dearest friends favourite quotes is: “A Year from now you may wished you started today” Whether you’re training for fun, health reasons or for that next marathon ~ including a well balanced strength program that includes: ✅Squat variations ✅Hinge variations ✅ Upper press variations ✅Upper pull variations ✅ Single leg variations ✅ Core variations Is KEY to injury reduction and performance. Choose a path and stick to it for a cycle ~ CONSISTENCY is the foundation to results. #trainingprogram #exercise #strengthtraining #health #healthylifestyle #movement #exerciseselection #rmcpe #dumbbells #beaccountable

Have a pull up bar and a kettlebell at home? This was the workout I did yesterday. If chin ups are a challenge to complete in under 10 seconds then replace with 1 flexed arm hang hold for 10 seconds or an eccentric lower. Rest is minimal between each 10 min EMOM 💪 this workout should not take longer than 35 minutes. I used a 35lbs Kettlebell for this workout. Purchasing a chin up bar that can connect to a door frame is another cheap and key component to add to your home gym as these lockdowns continue. I just checked ~ $35 - $50 bucks from Amazon and have it by next week Or support local and order one from @canadiantire 👌 that’s where I got mine 🙌 back in March. #justdoit #keepfitathome #ppt #homeworkout #exercise #kettlebellworkout #kettlebellswings #fitness #ygk #core #chinup #gobletsquats #thruster #lockdown

Who else is hitting @jackie_c_clark 28 days of lockdown FITNESS? She is on day 3 and I just did it 🙌 I haven’t worked out in a week ~ so time to get back onto the health wagon ~ not because I feel badly about all the over indulgence of food and holiday bevies ~ but because it’s the right thing to do for my ticker ❤️ muscles 💪 and mind 🧘‍♀️ I added 8 minutes of mindfulness at the end ~ what are you grateful for today? #foryourhealth #imlivingtosee100 #whataboutyou #rmcpe

Watch your head going down for the push ups 😀 and don’t smash your parents living room with the one arm swings 🤪 I got in 5 rounds of this yesterday with a 26lbs kettlebell. Then did some meditation 🧘‍♀️ ~ 8 minutes of mindfulness 👊 Don’t have a chin up bar at home? Replace with reverse crunches 🙌 Keep moving and grooving 👌 #homeworkout #kettlebell #amrap #kettlebellswings #pushup #rmcpe #fitness #healthylifestyle #movewithkara

Do you vary your intensities during workouts? Here’s a simple and effective workout you can do the next time you cycle, row, run or even walk 🙌🙌 Just base your intensity on how hard you are breathing 👌 My example is what I did on the bike yesterday for 30 minutes 👌 ✅5 minutes warm up @ tension 10 / RPM x 90-95...then ✅ 5 minutes at a recovery pace (easy breathing) @ tension 12 / RPM x 90-95 ...then ✅ 10 minutes of 10 sec medium intensity @ tension 18 / RPM 90-95 then 50 seconds recovery pace ....then ✅ 10 minutes at recovery pace The key for this workout is: 🌟Maintain RPMs the entire time 90-95 🌟Maintain breathing so I could talk the entire time 🌟 When adding the tension for the 10 seconds ~ maintain cadence! The tension and RPMs are based on my fitness level and the bike I was using ~ so make it individual for you and your modality used .... but the concepts remain the same 🙌 You’re heart will thank you for getting it pumping in a parasympathetic state (aka rest / relax) for 30 minutes ✨❤️ Find the time for just 30 minutes this week of continuous aerobic exercise 💪 and see how you feel and sleep😴 and don’t forget walking at a good pace counts 🙌 I also did a 12 minute EMOM of core at the end: Min 1 = side plank 30 sec/side Min 2 = stability ball stir pot x 45 sec Min 3 = stability ball curl ins x 45 sec with a 5 sec ISO hold with legs extended in bridge position Min 4 = back to minute 1 Good luck 👊 #cardiacoutput #tempotraining #cardio #cardioworkout #hearthealth #fitness #cycling #rmcpe #core #stabilityballworkouts

Time to put your chairs to good use instead of sitting your butt on them all day 👌 Make sure you anchor well up against a wall and give this core and posterior chain exercise a try 🙌 ✅ Keep hips in line with the shoulders the entire time ~ push through the down heel ✅ Hold the knee drive for the 3 second Isometric hold before lowering ✅ Don’t have a kettlebell? Use 1 Dumbbell, 2 dumbbells, or grab your laundry detergent bottle or just use your body weight 👌 Lots of options to add here ~ like how about adding a press between each March 🙌 Today I paired this as follows: 3 rounds of: A1) Hip Bridge March with 3 second ISO hold x 5/side A2) Hip bridge 1 arm press x 12/side A3) 3 Point Row x 12/side Keep moving 🙌 @2squadron #homeworkout #healthylifestyle #exercise #ygkfitness #coreworkout #circuittraining #kettlebell #movewithkara #isometrictraining #tempotraining #rmcpe

With the pressure of online learning for many students ~ the pressure is also on to find time to exercise while at home with minimal equipment ~ especially for those living in red zones right now. Here’s my quick 10 minute circuit I did yesterday in my house ~ aka my COVID gym 🤪 Great thing about these movements is you are working your hips in many different directions ~ to counter act all the sitting and studying 🤓 📚 There is no rest ~ you simply change the exercise every 30 seconds. If you struggle with a 30 second flexed arm hang ~ then simply work on active hanging. If you have no chin up bar at home ~ how about replace with a hollow hold variation 🙌 Make time for 10 minutes 🙌🙌 #homeworkout #healthylifestyle #cicuittraining #movewithkara #movewell #moveoften

🍂 I went for a trial run today and had a moment of just wanting to play in the leaves 🍂☀️ #embracethemoment #outdooradventures #trialrun #cardiacoutputday #getoutside

Link in profile 👆👆to register and find out more details 👊👊🇨🇦 #canadamoves #globalrunningday #rmcpe

I made some fun meals this week ~ this was one of my favourites from @chefsymon #symondinners .... followed the recipe exactly and used diced tomatoes 🍅 and boiled my black beans from scratch with a bay leaf, onion and garlic 👍👊

EMOM to hit sometime this week? Give it a try ~ EMOM = every minute on the minute. 10 minutes 🌟odd minutes ~ swings x 10 them follow with reverse lunge dumbbell thruster x 5 per side 🌟Even minutes ~ 6 x ring row with external rotation with a 6 second hold I did this at the end of an upper body focused workout last week 👊 Start your week with a bang 💪🙌👊 #movewithkara #emom #swing #lunges #row #rings #fitnessmotivation #exercise #ygkfitness #shoulderhealth

Today is bench press day @stonecitystrength ~ this was the mobility drill we started with and is the perfect example of how creating stability will often times actually result in more range of motion ~ so the next time you think you need to stretch to gain more mobility ~ think again ~ every body is different 👌👊 some people need to stretch ~ but trust me in saying most people just need to get the proper muscles actually “firing” and doing their jobs 💪 T-spine mobility ~ or simply upper back ability to move freely is crucial for shoulder and back health. In this simple exercise ~ notice in the first shot my rotation to left is really different compared to the right. My goal before doing a big symmetrical lift like a barbell bench press is to close the gap on this difference. So enter the half kneeling T-spine rotation with load. This exercise has both your breathing and your stabilizers working together to allow more range with the upper back (e.g., ~ no lower back) After only 5-6 breaths ~ look at the difference in my range turning left ~ you can see my shoulder blade 👍 Now is the opportunity to continue loading and stabilizing with the rest of your warm up ~ today we followed up with push ups and shoulder taps ~ banded row with external rotation ~ before hitting our big bench👊 Have a wicked happy healthy moving day everyone ~ and don’t forget ~ this is not only useful before exercise ~ if you sit at a desk all day ~ pop down and work on extending and rotating that spine 👊 #movewithkara #upperbodyday #warmupexercise #mobility #stability #shoulders #stonecitystrength #ygkfitness #movewell #moveoften #tspinemobility

Need some hip mobility love? Here’s what the @stonecitystrength group FIT did this morning before our 7am start. Takes about 5-6 minutes. Then get into some loaded dynamic exercises like goblet squats, lunges etc ~~~~ Give it a try 👊 #movewithkara #stonecitystrength #ygkfitness #mobility #squats #warmup

5 minute upper body mobility focus before our 0700 class @stonecitystrength this morning 👊 The “A” exercise volume today was building up to a heavy 4 reps strict press ~ so getting the “T-spine” moving and the shoulder/core primed for this is key 💪 Sit at a desk all day? This 5 minute movement session is perfect for you as well 👌 This is how we hit it today before an upper body focus day 🙌 🌟Half kneeling T-spine rotation with dowel ~ 6-8 reps per side. Exhale as you rotate ~ rotate towards the “up” knee ~ if one side is noticeably more tight = more reps on that side so it catches up to the other side 🌟Thread the needle half kneeling ~ 6-8 reps per side ~ inhale down/exhale rotate ~ eyes follow the moving hand ~ reach for the ceiling 🌟Shoulder taps ~ 5 per side ~ keep shoulders over the hands ~ push away from the floor ~ feet wide so the hips do not rotate 🌟Inchworm walkout ~ 2-3 reps ~ challenge yourself to walking hands past the body without the hips dropping 🌟Back to walk shoulder flexion ~ 6-8 reps ~ keep lower back and head against the wall ~ reach out in front and above the head keeping elbows straight ~ thumb to the wall That’s it ~ wham ~ then ~ The group hit the warm up volume of dumbbell push press and scarecrows before moving onto barbell strict press volume 💪🙌 Happy Movement Monday 👊 #movewithkara #mobility #stability #shoulders #fitnessmotivation #ygk #warmup #injuryprevention #stonecitystrength