Fit for Life – Monday September 30, 2019


Intensity makes a good story.

Consistency makes progress.

Consistency is key to improving your Fitness! What did you do today?


Strength Focus

Complete 5 sets of each:

A) Barbell Deadlift  5 reps
B) Single Leg Weighted Step up  8 reps each leg

Conditioning workout

Every 6 minutes for 2 or 3 rounds

8 cal row
8 sumo DL
8 KB swing
8 step ups (with KB)






Fit for Life – Thursday September 26, 2019


“Aging is not lost youth but a new stage of opportunity and strength.”
                                                        -Betty Friedan


Strength Focus
Complete 5 sets of each exercise, alternating between the two:

A) Deadlift   5 reps
B) Bird Dog  20 reps


Conditioning Workout

Complete 4 rounds at a steady pace:

5 Ring Rows
10 lateral line hops
10 Sumo deadlifts
5 KB Swing

Fit for Life – Wednesday September 25, 2019


“I could not, at any age, be content to take my place by the fireside and simply look on.  Life was meant to be lived.  Curiosity must be kept alive. One must never, for whatever reason, turn his back on life.”
                                     – Eleanor Roosevelt

Only 8.7% of adults over 75 years of age participate in regular resistance training.  The National Strength and Conditioning Association recommends strength training a minimum of 2-3 times per week for older adults.  Let’s not take our place by the fireside, and let’s encourage your friends and loved ones to join in the fun of life!

Strength Focus
Complete 4 sets of each exercise:

A) Heavy Medball Carry
B) Sled pulls
C) Palloff Split Stance Hold  30 seconds

Conditioning Workout
Working at a steady pace for 10 minutes, complete as many rounds as possible of:

4 lengths Heavy KB Carry
5 KB deadlifts
8 calorie row
5 KB deadlifts
6 calorie bike

Fit for Life, Tuesday September 24, 2019



Strength Focus

Every 90sec for 3 sets of each exercise

A) Goblet Squats 8 reps
B) Rear Foot Elevated RDL (Hip hinge)     5 each leg
C) Banded Squat Hold   30 sec


Conditioning Workout

With a partner, complete 3 rounds of:
20 Wallball shots
30 Weighted box step ups
20 KB swings


Fit for Life – Wednesday September 18, 2019

Strength Focus

A) Box Squats
Complete 2 to 3 sets of 5 reps to find your working weight with RPE of 8/10.
Then complete 3 more set of 5 reps at this weight.

B) Front Foot Elevated Split Squats
3 set of 10 each leg

Conditioning Workout
Working for 10 minutes with a partner

Partner A completes as many rounds as possible while Partner B completes one lap, then switch.

3 KB swing
2 Goblet Squats
1 Thruster

Fit for Life – Tuesday September 17, 2019


Strength Focus

A) Dumbbell shoulder Press
Complete 2 to 3 sets of 5 reps to find your working weight with RPE of 8/10.
Then complete 3 more set of 5 reps at this weight.

B) Lat Pull Down   4 sets of 10 reps

Conditioning Workout
Working in groups of 3 for 10 minutes, rotating exercise stations

5 Ring Rows
10 Push ups
15 squats


Health Summit


Looking for something to do tomorrow, consider checking out out the Health Summit at the Collingwood Library.

It is taking place on the third floor and runs from 10am-2pm,  (you don’t have to stay that entire time!)

Brian Saunderson, our mayor is doing a key note address at 10am,  talking about what “Your Health In Your Hands” means to him, a bit about being an aging athlete.  Dr. Alyssa Boyd from the Living Wish Foundation will be speaking right after Brian.

There is a great line up of vendors to check out as well:

Georgian Bay integrated medicine
Maximum Physiotherapy
Melissa Longo
Jessica White Sleep
Bishops Botanicals
Cedar and Sage
Turning Point Counselling
Daisy Market
Therapeutic Pilates
Harvest Moon
Nottawasaga Midwives
Blue Mountain Acupuncture
Georgian Bay Family Health Team
Help first aid
Parkinson’s support group
Living Wish Foundation
Blue Mountain Tea Co.
Have a great weekend and see you in the gym!