Fit for Life – Wednesday October 16, 2019

Strength Focus
Complete 5 rounds of 2 lengths of each exercise, rest 1-2 minutes between each:
A) Prowler Push
B) Sled pull
C) Farmer Carry

Conditioning Workout
3 rounds, resting only as needed. Maintain a stray pace through out.

Bike 40 sec
10 step ups
10 Sumo Deadlift
1 lap with KB (suitcase carry)

Mobility to follow

Fir for Life – Tuesday October 15, 2019

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One of my Healthy Mindful Habits is daily reading and one of my favourite daily reading is the “Daily Stoic”.   This is from last week and I love the message of “Never Stop Trying To Get Better”, it’s how I choose to live my life, how I am trying to raise my children and what I witness in each and every one of you.

“The Cynic philosopher Diogenes was once criticized by a passerby for not taking care of himself in his old age, for being too active when he should have been taking it easy and resting. As per usual, Diogenes had the perfect rejoinder:“What, if I were running in the stadium, ought I to slacken my pace when approaching the goal?”

His point was that we should never stop getting better, never stop the work that philosophy demands of us. Right up until the end Diogenes was questioning convention, reducing his wants, challenging power, and insisting on truth.

The Stoics agreed with his view, that old age was no excuse for coasting. In fact, we get the sense that many of the strongest passages inMeditations are written by an older Marcus Aurelius, one who is still frustrated with himself for his anxiety, for his passions, for his less than flawless record when it comes to upholding his positions. In one passage he says it more or less outright: How much longer are you going to keep doing this? You’re old and you still can’t get it right.

But he wasn’t just kicking himself to feel better. He was trying to get himself to be better. He refused to take his foot off the gas. He was going to keep going right on through the finish line, and so should we. No matter how old we are, no matter how long we’ve been at this, it’s far too early to stop now, to say “close enough.”

No, we are going to give our best effort. We’re going to give everything we have, with every day that is given to us…”

– Source Daily Stoic, daily email


Today’s Strength Focus
Complete 4 sets of each exercise, rotating after each set:
1. Dumbbell Floor Press  8 reps
2. Dumbbell Row   8 reps each arm
3. Bird Dog   20 reps total

Conditioning Workout
Complete 3 rounds, resting only as needed:

12 squats
9 push press
6 push ups
1 lap



Fit for Life – Friday October 11, 2019

Today’s class we will be focusing on a little more strength and mobility.  Our conditioning will be part of our priming warm-up.


3 rounds:
10 KB swings
3 burpees

Strength Focus

Each exercise will be reviewed with a PVC pipe and then a barbell.  Some may need to return to the dumbbell for loading to maintain optimum mechanics and ROM.

Complete 5 sets of 5 reps of each exercise

Shoulder Press

Mobility to follow.



Fit for Life – Thursday October 10, 2019


Strength Focus

Goblet Squats   5 sets of 5 reps
Progressively load to RPE of 8/10
4 every minute on the minute of each exercise station
1.  Wall sit     30 sec
2. Air squat   30 sec
3. Ring Rows 10-15 reps
4. Plank hold  30 sec

Then working with a partner, one person works, one person rests
Wall balls 10, 8, 6, 4,2

Fit for Life – Tuesday October 8, 2019

At age 23, Tina Fey was working at a YMCA.
At age 23, Oprah was fired from her first reporting job.
At age 24, Stephen King was working as a janitor and living in a trailer.
At age 27, Vincent Van Gogh failed as a missionary and decided to go to art school.
At age 28, J.K. Rowling was a suicidal single parent living on welfare.
At age 28, Wayne Coyne (from The Flaming Lips) was a fry cook.
At age 30, Harrison Ford was a carpenter.
At age 30, Martha Stewart was a stockbroker.
At age 37, Ang Lee was a stay-at-home-dad working odd jobs.
Julia Child released her first cookbook at age 39, and got her own cooking show at age 51.
Vera Wang failed to make the Olympic figure skating team, didn’t get the Editor-in-Chief position at Vogue, and designed her first dress at age 40.
Stan Lee didn’t release his first big comic book until he was 40.
Alan Rickman gave up his graphic design career to pursue acting at age 42.
Samuel L. Jackson didn’t get his first movie role until he was 46.
Morgan Freeman landed his first MAJOR movie role at age 52.
Kathryn Bigelow only reached international success when she made The Hurt Locker at age 57.
Grandma Moses didn’t begin her painting career until age 76.
Louise Bourgeois didn’t become a famous artist until she was 78.

Whatever your dream is, it is not too late to achieve it. You aren’t a failure because you haven’t found fame and fortune by the age of 21. Hell, it’s okay if you don’t even know what your dream is yet.  You never know where you’ll end up tomorrow.
Never tell yourself you’re too old to make it.
Never tell yourself you missed your chance.
Never tell yourself that you aren’t good enough.
You can do it. Whatever it is.

It’s never too late to start a new goal.


Strength Focus

Sumo Deadlift  5 sets of 8 reps
Progressively load to RPE of 8/10

Conditioning Workout

Complete 3 rounds of:
10 KB Swings
1 burpee, step over KB
Rest 30 seconds

Rest 3min

Then 3 rounds of:
10 Sumo Deadlift
3 burpees, step over KB
Rest 30 seconds

Fit for Life – Thursday, October 3 2019


Focus Work:

Tabata Life
20 seconds of work, 10 seconds of rest

Plank Hold
Ring Rows
Single leg Step ups (switch legs each round)

Box Speed Squats (Goblet or Front Rack)
5 sets of 5 reps

Conditioning Workout

In Partners, partner A complete 2 laps while partner B does the first movement on the list.  Partners then switch, after each partner has done the first movement, they progress to the next movement.

KB Swing
Step ups


Fit for Life – Wednesday, October 2, 2019

ida 99 world record holder


Strength Focus

Every 90 Sec (3 sets each)
A) Dumbbell Floor Press    8 reps
B) Tricep extensions    15 reps
C) Barbell Bent Over Row  8 reps

Conditioning Workout

In teams of two, complete as many rounds and reps as possible in 15 minutes of:
1 lap
5 shoulder press
5 Push-Ups
10 Air Squats

Only one person may be walking/running a lap at a time. While one partner runs, the other partner should be working through as many rounds as possible of 5 shoulder press, 5 push-ups and 10 air squats. Partners then switch roles once the running partner has returned.