Fit for Life – Tuesday June 25, 2019

Do you eat Berries?


Check out the affect of berries on recovering from training AND reducing pain and inflammation from osteoarthritis: Berries in your Diet

Today’s Strength Focus:

Complete 3 sets of

A) Shoulder Press  5 reps
B) Barbell/ DB Curl  5 reps
C) Dead Bug  20 reps

Conditioning workout
Deck of cards

In teams of 3, each team will have their own deck of playing cards.

Person A: Plank Hold
Person B: Medball Carry 1 length to the deck of cards, then draws a card and performs the number of reps on the card for the following suit on the card

Hearts: KB Swing
Clubs: Squat
Spades: Push-ups
Diamonds: Ring Row

Then medball carry back to start

Person C: Resting


Fit for Life – Tuesday June 18, 2019

The harder you work for something, the greater you’ll feel when you achieve it.


My Mom 🙂


Strength Focus

5 sets of

Front Squats     5 reps
alternate with
Dead Bug Hold 30 seconds

Conditioning Workout

4 rounds
5 push-ups
10 Wall balls
20 Mountain Climbers
Rest 1 minute




Could Nurturing Your Green Thumb Help You Live to 100???

I know we have a lot of gardeners in the group, some of you may just love to work in your own gardens and some of you are also heavily involved in the the Collingwood Gardening Club.  Either way, this article from the BBC is a great reminder of the health benefits of gardening.

Blue Zones are areas in the world where people have low rates of disease and live longer than any where else in the world.  These longevity hotspots  include — the Barbagia region of Sardinia, Italy; IkariaGreeceOkinawa, Japan; the Nicoya Peninsula in Costa Rica; and Loma Linda, California. People in these blue zones regions not just live longer, but they live better.

One of the common threads in these areas in gardening!

Gardening is great low intensity physical activity, that requires some daily routine.

Some of the other benefits that are less obvious are mental health benefits including mood boosting, decreasing stress and 36% less dementia!

There are social benefits as well.  Gardening gives you a reason to live and it can help you connect with others, whether it is at local markets or gardening clubs.

Gardening also helps you connect with nature.  We are hearing more and more about “Forest Bathing” as a healthy practice.  Being out in our gardens gives us a reason to hear the sounds of the nature, the scent of the trees, the sunlight playing through the leaves, the fresh, clean air — these things give us a sense of comfort.

Gardening and growing our own food is another way to help us eat more fruits and vegetables which is another part of the longevity puzzle.  We all know the produce we grow ourselves tastes so much better and we are more likely to eat it, increasing the fruit and vegetables in our diets.

Dr. Bradley Wilcox uses a chair analogy to describe the 4 factors we must keep in balance to live a long life, all of which gardening can help us with.  Each factor is the leg of a chair and if you don’t have one of them, you can fall out of balance and shorten your life expectancy.  The 4 factors are: Diet (high in fruits and vegetables), physical activity, mental engagement, and social connection.

So, you are not a gardener and how do we manage in the winter months in Canada?  Well, coming to class will certainly help you achieve many of these factors.  Class is more than just the physical activity.  We connect with others and try to have some fun.  We have to think about the movements and counts reps and set (which is sometimes confusing), so our brains are certainly engaged.  We often discuss diet.

Most importantly, coming to class will certainly get you in shape and keep you in shape through out the winter to be garden ready when spring arrives.

To read the full article, click here:

Gardening could be the hobby that helps you live to 100

Fit for Life – Monday June 17

Movement Is Life


Strength Focus

Sumo Deadlift Ladder

Complete 5 reps at each KB, starting with the lightest and working your way up the “Ladder”.

Rest 60 seconds between lifts.

Work up to at weight that is an RPE of 7 or 8/10.

Complete 3 sets at that weight – remember to rest 60 seconds between lifts!


Conditioning Workout

Partner workout – working for 10 minutes in “You go, I go” … tag your partner format.

Each person does one complete round then tags their partner to go.


5 Deadlift
5 Goblet Squats
2 Burpees

Fit for Life – Thursday June 13, 2019


It’s always great when members return to class after prolonged periods of time away from the gym.  Sometime we find life gets in the way of our workout routines whether is is helping with family members, extended travel plans, health issues or injuries.  What ever the reason, we are always happy to see you back in class when you are able to be with us!!

Strength Focus

Wide Stance Box Squats

8 sets of 3 reps at RPE of 6/10
Rest 60 sec between each set

Conditioning Workout

Complete 5 rounds of

2 laps
4 slam ball
6 Wall Balls
8 KB swings

rest as needed, working at your own steady pace

Fir for Life – Wednesday June 12, 2019


Strength Focus

Complete 3 rounds of
A) Hollow Hold
B) Heel Drops   10 each leg
C) Single Leg RDL Balance   10 passes each leg


Conditioning Workout

Complete 2 lengths of each movement resting 60 seconds before starting the next movement

A) Sled Pulls
B) Prowler Push
C) Farmer Carry



Fit for Life – Tuesday June 11, 2019


Can you get up from the floor?  Can your friends and family get up from the floor? A necessary basic movement for independent living!

Everyone who came to class today can do this movement – So proud of all of you!!

Strength Focus

Bench Press    8 sets of 3 reps every 60 seconds
4 sets close grip
4 sets medium grip

Conditioning Workout

20 minutes every minute on the minute

Ring Rows   8-10 reps
DB Push Press   10 reps
Shoulder tap plank   10 taps
30-45 second bike easy pedal