Fit for Life – Wednesday December 18, 2019

Christmas Fitness

This is the last class before the Christmas holidays.  Wishing everyone a Safe and Happy Holiday Season and a Happy New Year!

Strength Focus
Work towards completely 5 sets of each
A) prowler push
B) sled pull (let’s be Rudolf)
C) Plank hold

Conditioning Workout
With with a partner
20 calorie row
40 step ups

15 calorie row
30 step ups

10 calorie row
20 step ups

5 calorie row
10 step ups

Fit for Life – Monday, December 16, 2019


Strength Focus

1 set of 7 reps
1 set of 7 reps
1 set of 5 reps

3 sets of 5 reps
alternate with
3 x 10 TKE squeeze
3 x 10 Dead bug hold

Conditioning workout
Working with a partner, complete 3 rounds

8 Suitcase Deadlift right
Suitcase carry right
Switch with partner
8 Suitcase Deadlift Left
Suitcase carry left


What a Brief Jog Can Do for Your Brain

Just 15 minutes of movement is all it takes.

QuartzEphrat Livni

jog.jpgPhoto from Reuters/Mike Blake.

If you have 15 minutes to spare, do not sit and chill. Instead, a new study says, you should go out for a quick, light jog. It will leave you feeling more energetic than resting, which will lift your spirits and in turn make your thinking more effective.

Light exercise does more to boost cognitive function than relaxing for the same amount of time. And the reason appears to be that movement lifts mood and leaves people feeling more energized than doing nothing, according to psychologists from the University of Reims Champagne-Ardenne, France. A “brief bout of moderate intensity exercise can improve the efficiency of certain cognitive processes through increases in feelings of energy,” they write in Acta Psychologica (paywall).

The finding sheds light on the link between energy, mood, and cognition, which hasn’t been explored extensively, according to the researchers: “Virtually no study to date has examined whether there is an association between affective responses to acute exercise and the effects of acute exercise on cognitive function.”

They looked at the effects of rest and moderate exercise on 101 young and healthy male and female graduate students. The researchers suspected, based on prior findings, that such a link did exist, and that what caused improved cognition after exercise may be a boost in energy which leads to improved mood and better brain function, manifesting in quicker, more accurate results on cognitive tests.

Testing Rest and Exercise

To establish this connection, researchers tested study subjects’ cognitive abilities and self-assessed mood before and after either running or relaxation. As the psychologists suspected, they found that movement improved mood, which also increased cognitive performance.

What the researchers didn’t expect to find, however, was that relaxing actually significantly decreased energy and mood. However, the paper states, more study is needed to establish the precise link between relaxation and a decline in mood and energy.

The study subjects were randomly assigned to either run or relax with a group for 15 minutes. Those exercises were preceded and followed by cognitive tests and mood assessments.

After they rested or ran, study subjects filled out a commonly used assessment of mental states, developed in 1992, called the Vigor-Activity subscale of the Profile of Mood States. Participants were asked to rate their moods and energy levels, choosing between seven options: “lively”; “active”; “energetic”; “vigorous”; “alert”; “full of pep”; and “cheerful.”  Their responses were recorded on a five-point continuum from 0 (much unlike this) to 4 (much like this) so that there were a total of 28 options available.

The study subjects also completed cognitive tests involving connecting various numbers and letters as fast as possible. For the randomly assigned runners, results on the cognitive tests improved, along with their moods and energetic sense, after a jog. “[T]he primary finding… was that aerobic exercise improved perceptual speed/visual attentional control through increases in self-reported feelings of vigor-energy,” the paper concludes.

Alas, subjects told to relax fared worse. Their energy waned after resting and their performance and mood seemed to decrease.

This article was originally published on October 5, 2018, by Quartz


Fit for Life – Friday, December 13, 2019

Strength Focus
A) DB Bench Press
1 set of 15 reps
1 set of 12 reps
1 set of 10 reps

B) Heel Drops
3 sets of 10 reps


With a partner

Partner A                                     Partner B
8 KB Deadlift                               20 step ups
2 Burpee over KB
1 lap farmer carry

High five partner and switch each round

Fit for Life – Thursday December12, 2019


Life has it’s up and downs …. we call them squats

Strength Focus
A) Seated Good mornings
3 sets of 15
B) Glute Bridge
3x 15
C) Lateral Banded Walk

Conditioning Workout
2-3 rounds of 30 seconds of work, 30 seconds of rest, with 1 minute of rest at the end of each round

step ups
KB swing
Sumo Deadlift
1 minute of rest



Fit for Life – Tuesday December 10, 2019


Strength Focus

A) Shoulder Press
1 set of 15 reps
1 set of 12 reps
1 set of 10 reps

B) DB Row
1 set of 15 reps
1 set of 12 reps
1 set of 10 reps

Conditioning Workout
Working for 10 minutes, complete as many rounds and reps as possible

4 ring rows
6 sumo deadlifts
8 KB swing
10 step ups
2 laps



Winter Lessons: How to walk on ice

With the constantly changing winter weather we have around South Georgian Bay, I thought I would share a good tip on how to walk on ice to avoid nasty falls (and trips to the emergency room)!




You can minimize your risk of falling on the ice.  The Penguin walk helps remind us how to walk on ice.

  • Keep your weight forward and on your front foot
  • Keep your arms out by your side to help you balance
  • Walk flat footed and take short shuffling steps
  • Wear footwear that provides traction
  • Step down, not out from curbs
  • Keeps your knees slightly bent
  • Walk on snow or grass if possible

Source :

Check out the website created by researchers from the Toronto Rehabilitation Institute and their Winter Lab.  They have tested and rated actual footwear on icy winter surfaces.  Check and see if what your wearing on your feet has been rated: