Fit for Life – Monday June 25, 2018


Thank you to everyone who joined us for lunch on Friday!  It was a great turn out and we learned a lot of helpful thing from our local Registered Dietician, Leah Von Dolder.  Anyone who missed this session be sure to ask for a copy of her handout the next time you are in class.  Let me know if there are other nutrition topics you would like to learn more about and we can certainly invite her back for another session.

Important Reminder:

Please remember to let me know if you will be attending class on Wednesday June 27 – Shannon will be covering this class for me.

There will be no class on Monday July 2 and Wednesday July 4!!


Today’s workout:

Strength Focus

A) Banded progressive Landmine Press    5 sets of 8 each arm
B) Split Squats    5 sets of 8 each leg

Conditioning Workout

3 Rounds of :
5 pull-ups or ring row
10 push-ups
15 KB swings
20 step-ups




Fit for Life – Wednesday, June 20, 2018



a) Goblet Squats    5 sets of 8 reps
b) Dumbbell Row   5 sets of 8 reps per side

Conditioning Workout

In partners complete 80 reps or 16 rounds total of with one person working at a time:

3 KB swings
2 Goblet squats
1 KB push Press

The kettlebell cannot touch the floor at any point during the workout. When switching from one person to the other, the partner who hands off the kettlebell must immediately walk/run 50 meters before he or she may receive it back from his or her partner.


Fit for Life – Monday, June 18, 2018



Reminder to RSVP if you have not already for Lunch at Azzura on Friday.  Come and learn from Leah Van Dolder how best to fuel your body to get the most out of your strength program.


Today’s Class:

Strength Focus

3 sets of:
10 2 foot banded glute bridge
10 single right leg glute bridge
10 single left leg glute bridge
10 banded lateral step DB OH right
10 banded lateral step DB OH left

Conditioning Workout

Work for 10 minutes to complete as many rounds as possible, resting as needed:
6 calorie row
2 sled pulls
8 Dumbbell Push Press

Fit for Life – Wednesday June 13

Every 2 minutes, complete the reps for 3 rounds
A) Thoracic Rotations 8 each side
B) Pallof Press 10 each side
C) Kettlebell Sumo Deadlift 10 reps


For 3 rounds, every 2 minutes with 1 minute rest,complete as many rounds as possible of:

2 length Farmer Carry
10 KB Swings
5 Lateral Wall Ball each side


Lunch and Learn at Azzura!

I am excited to invite you all again to another lunch date out.  The date has been set for Friday June 22 at 11:30 am at Azzura in Collingwood.  You should be getting an “Evite” shortly.  Please make sure you RSVP to me by Monday June 18.

I have arranged a guest speaker who will give us a short presentation with lunch to follow.

Fuel your Body: Food to Propel your Strength and Conditioning

Come and meet Leah Van Dolder, Registered Dietitian (RD) from Blue Oaks Counselling and Wellness and learn how nutrition makes a difference and how best to fuel your body.

Leah is a vibrant and skilled Registered Dietitian and is passionate about nutrition education and promoting overall health and wellness.  She specializes in weight management, normalized and mindful eating, chronic disease prevention and management, and sports nutrition.