Movement First Training

09/18/2021

Spontaneous camping 🏕 at Bon Echo Friday night 🙌

Not only were the views outstanding, but @ericamcjonesy use of the dog water bowl to boil our water for coffee in the morning a big highlight 😜

Fun things and memories when you just say “yes” ☀️ 🔥 to adventures.

#bonecho #camping

09/12/2021

Have you tried a caprese stuffed portobello mushroom before? Well it’s an awesome way to use up the tomatoes from the garden 🍅

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 🤩

Enjoy 😊

Thanks Jori for the wicked wine selection 👌

#mealswithkara #portobellomushroom #supperideas #fresh

09/02/2021

#itsinyoutogive ~ 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 ❤️

They need blood right now ~ if you can ~ please consider giving. Registration is so easy on line. Blood.ca 🙌 🩸

Thanks to my sister @kimmazerolle for asking me to do this for her birthday present this year 🙌

#ygk #giveblood #givebloodsavelives

#itsinyoutogive ~ 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 ❤️

They need blood right now ~ if you can ~ please consider giving. Registration is so easy on line. Blood.ca 🙌 🩸

Thanks to my sister @kimmazerolle for asking me to do this for her birthday present this year 🙌

#ygk #giveblood #givebloodsavelives

07/21/2021

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

06/09/2021

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

05/09/2021

I love experimenting with cooking and trying new things. There is something about pouring a nice glass of wine🍷, putting some tunes on 🎶 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 🎅 this year and decided it needed to be tested out. I love it. If you have a kitchen aid ~ works amazingly

I used the @biancazapatka fresh pasta recipe with the @officialfarmboy semolina flour and the @gardein turk’y cutlets to experiment with this vegan parmigiana. Went easy route for the whole garlic & sweet basil marinara sauce in a jar from @mezzetta which I keep in my pantry stock 🙌

#delicious I can’t wait to try some ravioli 👩‍🍳 and can’t wait to make this for my friends once we are outta this lockdown 👍

#pasta #cookingadventures #trysomethingnew #foodstagram #farmboy #supperideas

04/29/2021

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 😋

04/17/2021

✅ 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

04/10/2021

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

04/08/2021

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

04/06/2021

Have you ever ran a 2.4km run test before? The 2.4km run is part of the @rmccanadacmr Physical Performance Test (PPT) and is used to measure the individuals cardiorespiratory fitness. In “normal” 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 @2squadron home challenge is to get out and do this gut check run wherever they are in Canada 🙌

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 “training” 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) 🙌

Happy Running 🏃‍♀️

Kara

#countonyourself
#hearthealth #fitness #running
#movewithkara #rmcpe #military

04/02/2021

Easter weekend shake out 🙌 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 “burst” of 30-60 seconds of really hard work.

The problem is ~ rest time can be boring and who has time for that rest 🤣😜 ~ 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 “recovery pace”. 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 @2squadron or @rmccanadacmr cadets that want to do this for a training journal entry ~ this would count as both a “strength” and a “conditioning” session. Here would be your breakdown for your assignment details under movement category.

✅ A1 - Hinge
✅ A2 - Squat / Vertical press
✅ A3 - Vertical pull
✅ A4 - Core / press
✅ A6 - Conditioning

Don’t 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 💪

#intervaltraining #circuittraining #kettlebells #cycling #homeworkout #movewithkara #rmcpe

03/30/2021

Clean ~ press ~ squat ~ sn**ch

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 sn**ch .... 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 #sn**ch #rmcpe #movewithkara

03/21/2021

Beauty early morning hike. Beauty day in #ygk.

#parrotsbayconservation #hike #outdooradventures

03/17/2021

Celebrating good ol’Irish ☘️ Luck, Friendships and Happiness. From us to you ~ have a safe and joyful St. Paddy’s day 🍻🍷

Celebrating good ol’Irish ☘️ Luck, Friendships and Happiness. From us to you ~ have a safe and joyful St. Paddy’s day 🍻🍷

03/12/2021

Well that was an experience 🤪 CrossFit Open Equipment Free 21.1 complete 👊

@2squadron @rmc11sqn who is going to kick my butt?

Flip/swipe through I took a picture of my board with how I was tracking 🙌 Also, took a screen shot of my Heart rate chart. That’s why I put today as a “high intensity” and volume day ~ all that green and red colour 😜 it’s 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 don’t break anything in your house ~ lol.

Thanks @jackie_c_clark for the push ~ to push myself on this Friday to get out of my comfort zone of training.

Good luck everyone 👊💪

#growthroughwhatyougothrough

#movewithkara

#rmcpe #crossfitopen2021

@rmc_physed

03/11/2021

Supper last night after a beautiful sunny day in Kingston ☀️~ Instant Pot Lemon Vegetable Risotto from @lexiscleankitchen

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 👌🙌

The fresh lemon 🍋 zest is a must ~ don’t skip it 👩‍🍳

#instantpotrecipes #risotto #supper #eatwithfriends #mealswithkara #nutritionmonth2021 #rmcpe #veganfood #veganrecipes

Supper last night after a beautiful sunny day in Kingston ☀️~ Instant Pot Lemon Vegetable Risotto from @lexiscleankitchen

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 👌🙌

The fresh lemon 🍋 zest is a must ~ don’t skip it 👩‍🍳

#instantpotrecipes #risotto #supper #eatwithfriends #mealswithkara #nutritionmonth2021 #rmcpe #veganfood #veganrecipes

03/06/2021

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

03/05/2021

#thoughtoftheweek #makeadifference #youreinthedriversseat #lifegoals

#thoughtoftheweek #makeadifference #youreinthedriversseat #lifegoals

03/03/2021

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

02/27/2021

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

02/24/2021

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