
01/26/2022
Movement First Training is dedicated to improve your quality of life through movement
One tray bake Tofu Peanut Butter casserole for the win tonight.
So easy and yummy.
Recipe from
I will definitely make this again ππ
Thai sweet potato curry for the win tonight. If you love sweet potato ~ this recipe is for you π
Recipe is from and is very easy to make π
I sautΓ©ed the onions and put in with sweet potatoes mixture and roasted the cauliflower in oven at 400 for 30 minutes with curry, turmeric and cayenne. Scooped some sweet potatoes out before blitzing and then added back in when I added the peas. Besides that I followed the recipe exactly π€
HoHoHo holiday market with Santa and ππ
Into the Fall spirit this weekend πππ
Rain got you feeling down today? Come spin with me tonight at 5:45 to brighten your day βοΈ
For 45 minutes we will be getting our hearts pumping with some rocking tunes ππ
They currently have a two week introductory offer for $35 bucks unlimited classes.
Canβt do tonight? How about starting your day bright and early Thursday with me at 0630 π€ͺ I will be there πͺ
Link in Bio βοΈπ
Letβs Go Blue Jays βΎοΈ
So happy to be at the game tonight with
We got to Toronto early for prime time patio bevies π»
Look for us on the big screen πππ during tonightβs big game against the Yankees πͺ
Pure gratitude for the stars aligning last night for our road trip to to see π₯°
She was absolutely amazing. We are happy to be a part of βher storyβfor her first concert back after COVID break π πΈ
Wondering what is? Did you know Canada ships beautiful draft horses to Japan for sushi? They are stuffed into crates, loaded on a plane, some die on route before the plane even lands because of the conditions ~ Itβs a thing ~ itβs and Jann is a huge advocate for this awareness and hopeful change.
Check it out ~ maybe you can be too π
Have a great weekend ~ send positive energy into the universe and let your stars β¨ align β€οΈ
Spontaneous camping π at Bon Echo Friday night π
Not only were the views outstanding, but use of the dog water bowl to boil our water for coffee in the morning a big highlight π
Fun things and memories when you just say βyesβ βοΈ π₯ to adventures.
Have you tried a caprese stuffed portobello mushroom before? Well itβs an awesome way to use up the tomatoes from the garden π
Sprinkle some olive oil, fill with cheese, slice a tomato on top ~ stick in oven @375 for about 15 minutes ~ then throw some fresh basil and drizzle some balsamic glaze on top π€©
Enjoy π
Thanks Jori for the wicked wine selection π
~ after all the craziness in the world I feel amazing about giving blood for my first time today .... and know that this decision will save a life β€οΈ
They need blood right now ~ if you can ~ please consider giving. Registration is so easy on line. Blood.ca π π©Έ
Thanks to my sister for asking me to do this for her birthday present this year π
Aerobic work while under load is a rocking good time π. 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 πͺand feel great.
Movement quality is key... so if form goes down ~ take a rest π or modify the exercise to keep moving.
Like so many, I am just getting back into training at the gymπ 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
Donβt let kettlebells intimate you. They are an amazing training tool for long term movement sustainability π
This was a workout I did last week. I actually did two full rounds so took me about 20 minutes ~ then popped onto the Health Promotion Wellness Wednesday mindfulness session for a walk in the forest π³ π§ββοΈ
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 π so use two different size kettlebells for this workout if you can. Those big hip muscles are much stronger then those shoulder muscles πͺ π§
Bonus to get some vitamin D at the same time βοΈβοΈ try it in your backyard π
Happy training everyone ~ keep moving and grooving πͺ
I love experimenting with cooking and trying new things. There is something about pouring a nice glass of wineπ·, putting some tunes on πΆ and making magic in your own kitchen ~ that I just love. It allows you to really appreciate the food you are eating, where it comes from and of course the people you share it with around the supper table.
I got the pasta roller from Santa π
this year and decided it needed to be tested out. I love it. If you have a kitchen aid ~ works amazingly
I used the fresh pasta recipe with the semolina flour and the turkβy cutlets to experiment with this vegan parmigiana. Went easy route for the whole garlic & sweet basil marinara sauce in a jar from which I keep in my pantry stock π
I canβt wait to try some ravioli π©βπ³ and canβt wait to make this for my friends once we are outta this lockdown π
Orange π Smoothie. So yummy. So easy.
Here is what I put into the blender π
1 banana π
1 orange π
3 frozen strawberries π
2 big scoops yogurt
1 big scoop pumpkin protein π
1 cupβish water π¦
Enjoy π
β
Coaching Point
βοΈ 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 βhingeβ 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 βοΈ
Grab those dumbbells and hit it π
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. Donβt have a bike? Go for a walk or run π
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 π
This was my workout yesterday on the K&P trail. Gloom day ~ didnβt feel like doing much ~ but got my butt outside and did this quick heart health aerobic session in the woods with nature
Donβt want to run or walk? No problem ~ choose any modality you want. Row, cycle, strength circuits. Lots of options. Just keep moving πͺπͺ
Have a wicked weekend π
6 exercises. 6 minutes. You can do it π. Study break movement π€ π π©βπ»
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.
Have you ever ran a 2.4km run test before? The 2.4km run is part of the Physical Performance Test (PPT) and is used to measure the individuals cardiorespiratory fitness. In βnormalβ years, each student would do this test once in the Fall and once in the Spring on campus on a specific route wearing a chip to record their time.
This weeks home challenge is to get out and do this gut check run wherever they are in Canada π
Swipe to see current standards and why cardiorespiratory fitness is so important.
Keep in mind this is a test. This test is meant to be ran as fast as possible, therefore is extremely taxing on the body. This type of βtrainingβ in those intensity zones ideally should be only 1-2 times per week. Keep in mind the majority of your cardiorespiratory training should be in a much lower intensity zone through out your week. For example ~ cardiac output methods (run,cycle,swim,strength circuits 30-60 minutes at continuous pace that you can breath) π
Happy Running πββοΈ
Kara
Easter weekend shake out π For our heart health ~ variability in training intensity 1-2 times per week is really key. When people do interval training ~ they often forget about how important the rest component is and how fast your heart rate can come down after an intense βburstβ of 30-60 seconds of really hard work.
The problem is ~ rest time can be boring and who has time for that rest π€£π ~ so here is a way you can keep moving the entire time.
Here is my workout from yesterday. I did a 10 minute warm up then did 5 rounds then a 5 minute recovery added on the bike at the end for some extra volume.
Doing two rounds of the circuit before jumping on the bike ~ you should see into the second round your heart rate go up .... if you swipe you will see my pyramid for each round ~ then when you jump on the bike the goal is to simply get your heart rate back down and then keep a βrecovery paceβ. When I was on the bike my heart rate goals were to have my heart rate get back down to 130 in under 1 minute then keep a 130 - 140 recovery pace for the remainder of the time on the bike before the next round.
For any or cadets that want to do this for a training journal entry ~ this would count as both a βstrengthβ and a βconditioningβ session. Here would be your breakdown for your assignment details under movement category.
β
A1 - Hinge
β
A2 - Squat / Vertical press
β
A3 - Vertical pull
β
A4 - Core / press
β
A6 - Conditioning
Donβt have a bike? How about walking, jogging, rowing, go up and down stairs .... just keep it active and heart rate between 120-150.....
You could also add more chin ups to the 5 rep range but for me 2 is what I can maintain over that total period of 5 rounds.
Keep moving πͺ
Clean ~ press ~ squat ~ sn**ch
Give this complex a try ~ lots of options
β
go for time 5-20 minutes
β
do 6-8 reps take some rest do 3 - 5 sets
β
break the complex down ~ start with just the Clean to press.... or squat to sn**ch .... then put them all together
β
how about two kettlebells πͺ
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 πͺ
Bam π₯ conditioning checked off the list... with the added bonus volume of squat / hinge / press / pull / core all in one π
**ch
Beauty early morning hike. Beauty day in .
Celebrating good olβIrish βοΈ Luck, Friendships and Happiness. From us to you ~ have a safe and joyful St. Paddyβs day π»π·
Well that was an experience π€ͺ CrossFit Open Equipment Free 21.1 complete π
who is going to kick my butt?
Flip/swipe through I took a picture of my board with how I was tracking π Also, took a screen shot of my Heart rate chart. Thatβs why I put today as a βhigh intensityβ and volume day ~ all that green and red colour π itβs a lot. Tomorrow will be a nice recovery day for this girl.
I completely hit the wall at about minute 11:00. My last 12 wall walks were not the prettiest ~ my upper body muscular endurance engine let me down on this one. Pretty sure my shoulders and wrists will be sore tomorrow.
I was in my basement and just used a black duct tape to mark my line for the jumps.
Safety first ~ this is a freaking hard workout .... go within your limits and donβt break anything in your house ~ lol.
Thanks for the push ~ to push myself on this Friday to get out of my comfort zone of training.
Good luck everyone ππͺ
Supper last night after a beautiful sunny day in Kingston βοΈ~ Instant Pot Lemon Vegetable Risotto from
I love this recipe and have made it often for friends over the last couple of years ~ it never disappoints. And the best thing is you are not standing over the stove mixing for for 30 minutes like traditional risotto ππ
The fresh lemon π zest is a must ~ donβt skip it π©βπ³
Have a bike and a TRX or Rings?
Hereβs my conditioning focused day yesterday with some single leg squat, upper pulling and pressing into the mix with cycling π΄ββοΈ
My goal was to end my session with an average heart rate between 135 - 145.
β
Goal accomplished my average heart rate over the 45 minutes was 140 π
β
I completed 9 rounds in 45 minutes π
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
Donβt 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 ππ
Happy Training πͺβοΈ
This makes my mornings so much easier ππͺ and helps me to not go for the bagel option more often ~ Iβm a sucker for a bagel and Peanut butter π
I try to pre make on Sundayβs ~ 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 βοΈ
Get up have your coffee ~ and check emails or whatever for the 20 minutes waiting for the magic to happen ππͺπππ
Also could be used for that mid day study snack instead of going for those chips π€ͺor cookies π
I did this core exercise pairing today at the end of my workout ππ
Some coaching points:
βοΈ 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.
βοΈ 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 donβt 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 ππ
Happy training πͺπͺ
Side plank daily for healthy movement hygiene ππ
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 π
β
keep in mind π€
πthe is the entire torso from shoulders to hips ~ 360 cylinder.
π the core muscles support your spine for long term
π 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 π
Just like brushing your teeth to prevent cavities ~ start your movement hygiene today to move better for life π€©
Here is a 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
Kingston, ON
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Rain got you feeling down today? Come spin with me tonight at 5:45 @prescribedexercise to brighten your day βοΈ For 45 minutes we will be getting our hearts pumping with some rocking tunes ππ They currently have a two week introductory offer for $35 bucks unlimited classes. Canβt do tonight? How about starting your day bright and early Thursday with me at 0630 π€ͺ I will be there πͺ Link in Bio βοΈπ #ygk #ygkfitness #groupcycling #healthyfun #prescribedexerciseclinic
Aerobic work while under load is a rocking good time π. 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 πͺand feel great. Movement quality is key... so if form goes down ~ take a rest π or modify the exercise to keep moving. Like so many, I am just getting back into training at the gymπ 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
Donβt let kettlebells intimate you. They are an amazing training tool for long term movement sustainability π 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 π³ π§ββοΈ 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 π so use two different size kettlebells for this workout if you can. Those big hip muscles are much stronger then those shoulder muscles πͺ π§ Bonus to get some vitamin D at the same time βοΈβοΈ try it in your backyard π Happy training everyone ~ keep moving and grooving πͺ #movewithkara #kettlebellworkout #exercise #outdoorworkout #rmcpe #challengeyourself #trysomethingnew #movement #movementmedicine #homeworkout
Orange π Smoothie. So yummy. So easy. Here is what I put into the blender π 1 banana π 1 orange π 3 frozen strawberries π 2 big scoops yogurt 1 big scoop pumpkin protein π 1 cupβish water π¦ Enjoy π
β Coaching Point βοΈ 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 βhingeβ 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 βοΈ Grab those dumbbells and hit it π 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. Donβt have a bike? Go for a walk or run π #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 π This was my workout yesterday on the K&P trail. Gloom day ~ didnβt feel like doing much ~ but got my butt outside and did this quick heart health aerobic session in the woods with nature #countonyourself #lockdownhealth Donβt want to run or walk? No problem ~ choose any modality you want. Row, cycle, strength circuits. Lots of options. Just keep moving πͺπͺ Have a wicked weekend π #youareinthedriverseat #healthylifestyle #homeworkout #running #cardiacoutput #hearthealth #rmcpe
6 exercises. 6 minutes. You can do it π. Study break movement π€ π π©βπ» 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 β go for time 5-20 minutes β do 6-8 reps take some rest do 3 - 5 sets β break the complex down ~ start with just the Clean to press.... or squat to snatch .... then put them all together β how about two kettlebells πͺ 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 πͺ Bam π₯ conditioning checked off the list... with the added bonus volume of squat / hinge / press / pull / core all in one π #kettlebellworkout #kettlebellcomplex #homeworkout #clean #press #squat #snatch #rmcpe #movewithkara
Have a bike and a TRX or Rings? Hereβs my conditioning focused day yesterday with some single leg squat, upper pulling and pressing into the mix with cycling π΄ββοΈ My goal was to end my session with an average heart rate between 135 - 145. β Goal accomplished my average heart rate over the 45 minutes was 140 π β I completed 9 rounds in 45 minutes π 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 Donβt 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 ππ Happy Training πͺβοΈ #basementworkout #aerobicfocus #singlelegsquat #trx #trxworkout #cycling #circuittraining #workout #homeworkout #cardiacoutput #healthyheart #hearthealth #core #ygkfitness #exercise #movewithkara #rmcpe
This makes my mornings so much easier ππͺ and helps me to not go for the bagel option more often ~ Iβm a sucker for a bagel and Peanut butter π I try to pre make on Sundayβs ~ 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 βοΈ Get up have your coffee ~ and check emails or whatever for the 20 minutes waiting for the magic to happen ππͺπππ Also could be used for that mid day study snack instead of going for those chips π€ͺor cookies π #mealswithkara #breakfast #oatmeal #healthylifestyle #mealprep #quickmeals
I did this core exercise pairing today at the end of my workout ππ Some coaching points: βοΈ 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. βοΈ 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 donβt 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 ππ Happy training πͺπͺ #movewithkara #homeworkout #healthylifestyle #core #coreworkout #rmcpe #spinehealth #shoulderhealth #kneehealth #ygkfitness
Side plank daily for healthy movement hygiene ππ 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 π β keep in mind π€ πthe #core is the entire torso from shoulders to hips ~ 360 cylinder. π the core muscles support your spine for long term #backhealth π 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 π Just like brushing your teeth to prevent cavities ~ start your movement hygiene today to move better for life π€© 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
βThe hardest walk is walking alone ~ but itβs also the walk that makes you the strongestβ #thoughtoftheday #countonyourself #youareinthedriversseat
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 ππ€ͺ then active rest for 3 minutes then check your heart rate again .... is it down? Go again π₯³π₯³ 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 π€’ ππ. This is one move out of three ππͺ Happy training everyone #movewithkara #fitathome #lockdownlife #anaerobic #exercise #fitness #ygkfitness #bodyweightworkout #rmcpe
3 Band Exercises to try during #homeworkouts #lockdown β Work the QUADS with the banded reverse Nordic curl β Work the HAMSTRINGS with the banded bridge towel curl in β Work the CORE with the banded plank towel slide Try 3-5 rounds with 8-12 reps each π and you have yourself a nice little lower body series π to add to your workout bag πͺ #bandsarecheap #availableonamazon #keepfit #healthylifestyle #exercise #bands #exercisebands #quads #hamstrings #core #towelexercises #rmcpe
βοΈ4 week program in bio βοΈ Itβs 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 #lockdownπͺ One of my dearest friends favourite quotes is: βA Year from now you may wished you started todayβ Whether youβre training for fun, health reasons or for that next marathon ~ including a well balanced strength program that includes: β Squat variations β Hinge variations β Upper press variations β Upper pull variations β Single leg variations β 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 πͺ 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 π thatβs where I got mine π 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 π I havenβt 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 itβs the right thing to do for my ticker β€οΈ muscles πͺ and mind π§ββοΈ 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 π and donβt smash your parents living room with the one arm swings π€ͺ I got in 5 rounds of this yesterday with a 26lbs kettlebell. Then did some meditation π§ββοΈ ~ 8 minutes of mindfulness π Donβt have a chin up bar at home? Replace with reverse crunches π Keep moving and grooving π #homeworkout #kettlebell #amrap #kettlebellswings #pushup #rmcpe #fitness #healthylifestyle #movewithkara
Do you vary your intensities during workouts? Hereβs a simple and effective workout you can do the next time you cycle, row, run or even walk ππ Just base your intensity on how hard you are breathing π My example is what I did on the bike yesterday for 30 minutes π β 5 minutes warm up @ tension 10 / RPM x 90-95...then β 5 minutes at a recovery pace (easy breathing) @ tension 12 / RPM x 90-95 ...then β 10 minutes of 10 sec medium intensity @ tension 18 / RPM 90-95 then 50 seconds recovery pace ....then β 10 minutes at recovery pace The key for this workout is: πMaintain RPMs the entire time 90-95 πMaintain breathing so I could talk the entire time π 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 π Youβre heart will thank you for getting it pumping in a parasympathetic state (aka rest / relax) for 30 minutes β¨β€οΈ Find the time for just 30 minutes this week of continuous aerobic exercise πͺ and see how you feel and sleepπ΄ and donβt forget walking at a good pace counts π 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 π #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 π Make sure you anchor well up against a wall and give this core and posterior chain exercise a try π β Keep hips in line with the shoulders the entire time ~ push through the down heel β Hold the knee drive for the 3 second Isometric hold before lowering β Donβt have a kettlebell? Use 1 Dumbbell, 2 dumbbells, or grab your laundry detergent bottle or just use your body weight π Lots of options to add here ~ like how about adding a press between each March π 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 π @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. Hereβs my quick 10 minute circuit I did yesterday in my house ~ aka my COVID gym π€ͺ Great thing about these movements is you are working your hips in many different directions ~ to counter act all the sitting and studying π€ π 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 π Make time for 10 minutes ππ #homeworkout #healthylifestyle #cicuittraining #movewithkara #movewell #moveoften
π I went for a trial run today and had a moment of just wanting to play in the leaves πβοΈ #embracethemoment #outdooradventures #trialrun #cardiacoutputday #getoutside
Link in profile ππto register and find out more details πππ¨π¦ #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 π and boiled my black beans from scratch with a bay leaf, onion and garlic ππ
EMOM to hit sometime this week? Give it a try ~ EMOM = every minute on the minute. 10 minutes πodd minutes ~ swings x 10 them follow with reverse lunge dumbbell thruster x 5 per side πEven 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 π Start your week with a bang πͺππ #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 ππ some people need to stretch ~ but trust me in saying most people just need to get the proper muscles actually βfiringβ and doing their jobs πͺ 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 π 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 benchπ Have a wicked happy healthy moving day everyone ~ and donβt 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 π #movewithkara #upperbodyday #warmupexercise #mobility #stability #shoulders #stonecitystrength #ygkfitness #movewell #moveoften #tspinemobility
Need some hip mobility love? Hereβs 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 π #movewithkara #stonecitystrength #ygkfitness #mobility #squats #warmup
5 minute upper body mobility focus before our 0700 class @stonecitystrength this morning π The βAβ exercise volume today was building up to a heavy 4 reps strict press ~ so getting the βT-spineβ moving and the shoulder/core primed for this is key πͺ Sit at a desk all day? This 5 minute movement session is perfect for you as well π This is how we hit it today before an upper body focus day π πHalf kneeling T-spine rotation with dowel ~ 6-8 reps per side. Exhale as you rotate ~ rotate towards the βupβ knee ~ if one side is noticeably more tight = more reps on that side so it catches up to the other side πThread the needle half kneeling ~ 6-8 reps per side ~ inhale down/exhale rotate ~ eyes follow the moving hand ~ reach for the ceiling πShoulder taps ~ 5 per side ~ keep shoulders over the hands ~ push away from the floor ~ feet wide so the hips do not rotate πInchworm walkout ~ 2-3 reps ~ challenge yourself to walking hands past the body without the hips dropping πBack 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 Thatβs it ~ wham ~ then ~ The group hit the warm up volume of dumbbell push press and scarecrows before moving onto barbell strict press volume πͺπ Happy Movement Monday π #movewithkara #mobility #stability #shoulders #fitnessmotivation #ygk #warmup #injuryprevention #stonecitystrength
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