Wednesday May 31, 2017


Today we have some fun with the sleds in our workout!


Strength Focus

3 sets of 10
Tricep Pull Down
Bicep Curls
Bulgarian Split Squats – 10 each leg


Memory Game – in teams of 2
10 Air Squats
Sled drag to cards and flip one card
Sled drag back to partner and switch


Monday May 29, 2017


Hoping everyone had a great weekend and was able to get outside and enjoy the lovely weather!

Here is the workout for today:

Strength Focus:

3 sets of the following with 45 sec rest between sets
20 kettlebell swings
10 push-ups
10 box step ups (each leg)


With one partner working at a time, partners alternate to complete 8 rounds each of:

4 renegade rows
8 dumbbell thrusters
100m walk/run


Wednesday May 23, 2017


I hope everyone had a great long weekend.  For those of you who have been out working in your gardens, I hope you have managed to find some time in the morning or at night to practice your Spinal Unloading.  I know I have been busy working in my garden, digging, moving plants, edging and hauling mulch.  I love how even and few minutes in this position helps after a day of work in the yard!

If you missed last class, and are not sure about this position, not to worry we will be coming back to it rather frequently.

Now for today’s workout:

Strength Focus:

Single leg balance/squat work    3 sets of 10 reps each leg


This work will be completed with as little rest as possible, moving from one station to the next.  Rest can happen between sets.  Move with purpose as you work through each exercise.

Part 1:
3 sets, not for time:
15 Dumbbell Bench Press
80 m Kettlebell carry

Break the Kettlebell carry as follows:
20 m Farmer Carry
20 m Front Rack Carry
20 m Farmer Carry
20 m Front Rack Carry

Part 2:
3 sets of:
20 Glute Bridge
20 Band Pull Aparts

Part 3:
8 min of bike/row/ski – your choice

This is an easy recovery pace.  You should be able to have a conversation.

Cash out:

Supine Shoulder Press




Exercise: The Key to Superaging

Our mental and emotional state is linked to our physical health as we age.  Lisa Feldman Barrettt from Northeastern University is a Professor of Psychology and has spent a lot of time researching the effects of physical health on mental and cognitive health as we age.
She describes a Superager as someone over the age of 60 with a memory that functions indistinguishably from that of a 25 year old.  The unique thing about these people is that they did not slow down as they aged.  Instead they actively engage in physical activities. They are constantly learning new things and trying interesting and engaging activities.

Her advice is to maximize your physical health so that you can maximize your mental, cognitive and emotional health.  To maximize your physical health you need to ensure three things are taken care of daily: sleep exercise and nutrition.

Check out what she has to say … very interesting!!

Wednesday May 17, 2017


Posture Focus

Proper posture and spinal alignment are important for our overall health and to prevent injuries, strains and fractures.  Sitting and standing with proper postural alignment can increase work efficiency with less fatigue and strain on your body’s ligaments, tendons and muscles.  Good posture  reduces the stress and strain on your spine. It affects how you walk, run, jump and lift things.  Proper posture is at the root of quality movement.

In our program the focus should always be on quality movement first and then we progressively challenge ourselves with increased repetitions and/or increased load, always maintaining proper posture. Therefore we need to ensure our focus starts with our postural alignment before we start to move or lift anything.  That includes Activities of Daily Living … when we are lifting and moving about in our everyday lives

Here are some helpful cues or things to think about to help you achieve better posture through out your day:

  1. Plum Line – imagine a straight line running along your body through your ankle, hip, shoulder and ear.
  2. Taller – pretend you are at least 2″ taller than you are.
  3. Golden Thread or Rope – pretend that there is a Golden Thread or Rope pulling you up by the crown of your head.
  4. Shelf- imagine a shelf extending out in front of you from your sternum.  Sitting on the shelf is a cup of hot coffee and you must keep it level with the ground to avoid spilling it.
  5. Bow Tie High – imagine you are wearing a bow tie and you want everyone to see it
  6. Jewels – imagine you are wearing a spectacular necklace and you want everyone to see it.
  7. Grapefruit Carry – pretend there is a grapefruit between your chin and chest
  8. Waist Lengthener – lengthen the space between the top of your pelvis and your lower rib.

Don’t for get to practice our Spinal Unloading and Breathing exercises from last class. These will feel great at the end of the day after you have been practicing being taller!!

supine unloading


Class Reminders

Just a reminder that there will be NO CLASS on the Holiday Monday (May 22).

Please remember to bring some water with you to class.  As the weather gets warmer you will definitely want to have some water handy during class!

Now for today’s workout:

Strength Focus:

Sit to Stand Test
Goblet squats 5 sets of 5
Ring Rows 5 sets of 5


21-15-9  –  Interrupted – When the music stops complete one lap of the gym

Kettle Bell Swings

Cash out:

Supine Head Press
Supine Shoulder Press

Homework: add these exercises into your daily Supine Unloading practice … every morning before you get out of bed and every night before going to sleep

Monday May 15, 2017

IMG_5228Hoping everyone had a wonderful Mother’s Day weekend!

This weekend was a fun and busy weekend for me.  My family completely spoiled me for Mother’s Day and I completed a fantastic course offered by Osteoporosis Canada.  I am now a “Bone Fit” Trainer!!

Bone Fit is an evidence-informed exercise training course, designed for healthcare professionals and exercise practitioners to provide training on the most appropriate, safe and effective methods to prescribe and progress exercise for people with osteoporosis.

I was happy to learn that the Fit for Life program falls with in the exercise guidelines as outlined by the Osteoporosis Exercise Action Plan with progressive resistance training and our focus is Functional Training to make Activities of Daily Living easier.

I have also learned lots of fantastic cues to help ensure proper alignment of our spines and some fantastic accessory exercises that I will be building into the classes.

Here is our workout for today (sorry I am so late posting this!):

Strength Focus

Hip Hinge    3 sets of 5 with empty bar or PVC
Deadlift        5 sets of 5
Lat Pull Down     5 sets of 5


1 round every 3 minutes for 15 minutes:
6 Kettle bell Sumo Deadlifts
4 Kettle bell Swings
2 Thrusters

“Cash out” work and “Homework”:

Supine Unloading
Supine Breathing Exercises

Homework – perform these exercises daily for 5-10min.  Try doing them every morning before getting out of bed and every night when you climb into bed.





Simplifying Nutrition

Nutrition can be overwhelming for some.  Diets can be complicated and hard to follow, but eating right and well for optimal health does not have to be.  I love these 3 simple guidelines as outlined by Coach Ben Bergeron.  So simple!

Eat Real Food

This means anything that grew out of the ground or had eyes.  In other words, things that were once living.  Nothing processed or made in a lab, plant or factory.

Not too Much

Eat 3 – 4 times a day.  No second helpings and no snacking between meals.  Balance your plate with a palm size serving of protein, a palm size serving of starch or fruit and the rest of your plate should be vegetables.

Mostly Plants

Plants are the most nutrient dense food we can eat.  They are also the lowest calorie and sugar food we can eat.  It is hard to eat too many vegetables especially raw vegetables.

Another point to remember is Quality (real food) and Quantity (not too much) need to happen together keep us well nourished and healthy and a healthy weight.



Wednesday May 10, 2017


3 sets of each of the following:

Pull-ups 6 -10
Dumbbell row 8 – 10 each arm
Kettle bell swing 10 -15
Plank Hold   accumulate 30 sec


4 rounds of:

In partners each person will complete one round while the other partner rests
200m row
15 air squats




Monday May 8, 2017

Strength Focus

Goblet Squat  5 sets of 5 reps
Bicep Curls   5 sets of 8 – 10 reps
Banded Tricep Pull Downs   5 sets of 8-10 reps


4 Rounds of:
8 Kettle bell Swings
8 Goblet Squats
8 Kettle bell sumo deadlift high pull
1 lap walk

Wednesday May 3, 2017

Strength and Focus Work

Deadlift   3 sets of 8 reps

Technique work:

Hang Power Clean
Push Press


1 min of work, 1 min of rest, for 10 minutes

5 push-ups
5 DB row
5 hang power clean
5 push press