Strong at Home Video Workouts

Well many of you have signed up to receive my Strong at Home Workouts.  So far I am aiming to send out 3 each week, with an email description of what you are to do in your own home.  Many of you are subscribing to this service and giving me lots of great feedback.  You are also sending me pictures of your workout space and of you getting the workout done.  Some of you call your friends once you have finished the workout for you own accountability and some of you send me a quick not to let me know how it went.  I love hearing from all of you as it inspires me to continue doing this for you.  If you haven’t yet subscribed just send me a direct email ( and I will add you to my list!

Incase you get tired of my videos, I thought I would share with you 2 pretty amazing videos that have been shared with me.  They will definitely brighten your day!

Video No. 1

Video No. 2



Daily Walking Challenge Check In

When the trails are empty and my dogs can run free, I think that this Social Distancing thing is not so bad!

Getting out my for daily walk with these two (Harry and Aya) are a daily must for me. I am lucky to have them to keep me accountable on my daily walking. Let me tell you, they have no problem reminding me that it is time to go!!!

How is your Daily Walking Challenge going? Remember for the first week our minimum goals are:

Walk 6 days/week

Brisk pace (RPE of 5-8)

Start with 10-15 minutes

Build to 20-30 minutes

PSA – Safe Grocery Shopping in COVID-19 Pandemic

I hope most of your have found someone who can do the grocery shopping for you and if you really do have to head to the store – go early when the store will be the cleanest and the first hour of the day is reserved for older adults and at risk populations.  I don’t mean to sound crazy, but this is what we all should be doing when we get our groceries home.
Please remember that anything that comes into your home could have the virus on it, which is why washing your hands ALL the time and keeping them away from your face is so important.  Even if you have not left your home in a week!!  New studies are showing that the virus can live on surfaces as long as 17 days!
I guess this is not the time to worry that much about reducing plastic – it’s much easier to clean and disinfect!
I did use my cloth grocery bags and bagged my groceries myself (which I prefer anyway).  Then ALL the bags went immediately into the wash once I had all my groceries put away.

Please feel free to share this with your friends and other family members.
Stay home, stay fit and stay well!!

Support for our Local Health Care Workers

I just love the community of Collingwood!!  I think this is so amazing that the residents are taking time to show their support for our front line Health Care Workers.  Click on the link to read and see what is happening:

Making Noise for Health Care Workers

During stressful times, it is always nice to hear of people doing good things to support those around them, and this is one of those examples.

I am also hearing about landlords dropping off food to self-isolated students, and lots of people are calling and checking on their neighbours.  Just because we need to be 2m apart, doesn’t mean we can’t be kind and think of others.

Stay Home and Stay Fit to Stay Healthy

Staying Home

Social Distancing and just simply Staying Home are important now more than ever for all of us.  I am sure you have all been following the news and must have a good handle on the concept of “Flattening the Curve” by now.   There are so many great articles out there that go into great lengths explaining the science, math and rational behind it all.  I thought about sharing some with you, but decided you probably are following all of this so closely and are reading lots of the same ones yourselves, and sometime the information can get just over-whelming.

So I thought I would share with you the simple and perhaps most selfish reasons of why I feel it is so critical we all stay home:

  • I care about each and every one of you and I want to see you all again soon in perfect health.
  • I care about my husband and what may be coming his way at the hospital and we need to protect our doctors, nurses and our vital health care system, so they can help us when we really need them.

Please if you can, avoid any errands and grocery shopping.  Hopefully you have a friend, neighbour or family member who can do some shopping for you.  If you have to head out, take advantage of Senior Shopping Hours at our local stores. Try services like “Click and Collect” at Loblaws, or call the store to see if they are offering any delivery services.

When you see how easily germs can spread, you’ll think twice about touching anything outside your home!  Check out this video that shows just how easily germs spread!!


So on top of Staying Home, please wash your hands!!

Stay Fit

This is clearly a passion of mine.  It’s part of my daily routine to workout, and I make sure everyone else in my family gets their daily exercise in as well.  It’s on all of our “To Do Lists”.

Now more than ever I am passionate about helping you achieve this daily goal as well.  When we hear about the potential for our health care system to become overwhelmed and the decisions that the medical staff may have to make to triage patients, it can seem a little scary.

One of the factors that they may consider is your “frailty score“.  The a frailty score is used to measure the health status of older individuals; it serves as a proxy measure of aging and vulnerability to poor outcomes.


A Frailty score of 1 is consider “Very Fit”.  This is the category we should all be aiming for.  If we are not there yet, it doesn’t mean it’s not possible.

Add exercise to your daily “To Do List”.  Start with a 20-30 minute brisk walk outside.  It is safe to go out for a walk, just maintain a 2m distance from anyone else you might encounter.  The fresh air and sunshine will help boost your mood as well.  Read my previous post on the Daily Walking Challenge.

If you are ready for more of a challenge, try adding walking poles as suggested by Allan Bennett:

“A thought to add to your walking note. I have walking poles as well and will use them to increase exertion level from time to time getting the RPE elevated. Ski poles can substitute in a pinch.

I got mine at Mac Hall Mobility 395c Hume St, Collingwood, ON L9Y 1W7. It says they will open Monday at 9:00  (705) 444-2263″

You can also increase the length of time you walk each day by 5 minutes, building to 60 minutes.  Of course let me know if you would like to receive my Strong at Home workouts via direct email from me.

Here are some great pictures that some of you have shared during and after your workouts. You are all doing your best to get your exercise in!!

Ward worked so hard he needed a nap!!  That’s me on our indoor bike!






Daily Walking Challenge


Well Spring has technically arrived and it is a great time to try and get out for a daily walk if you haven’t been doing this already. 

The snow and ice are finally melting and most of the sidewalks are clear.  The local trails around town are also in good shape for walking. Just because the gyms are all closed doesn’t mean you should spend your day sitting on your couch or in front of your computer.  Getting outside every day is good for us mentally and physically, just keep a 2m distance between you and anyone else you happen to meet or pass on the trails and sidewalks.

Remember our Rate of Perceived Exertion Scale?  We need to move at a brisk pace for health benefits.  That pace should be somewhere between 5-8 out of 10 on a scale of 1 to 10 where 1 is the easiest and 10 is the hardest.  Our walk should not be a leisurely stroll.

If you are not used to walking for long periods of time, start small, 10-15minutes is a reasonable starting place.  For many of you who have been participating in the Fit for Life class program, here is a challenge for you: aim for a minimum of 20-30 minutes daily – do more if you want to.  See if you can do this for 6 days in a row.  Keep this going each week.  Let’s do this for one month.  When should you start?  Today, now, or whenever you actually read this.  It doesn’t matter, just start doing it.  For one month = 4 weeks.  This will give you a great aerobic base of fitness and help your stress level and your mood as we practise social distancing.  

Maybe I’ll see you out on the trails!  In the meantime, stay well.


Today’s Projects:

Theraband disinfected, washed and hung to dry.  If you have signed up for Strong At Home workouts and need to borrow and piece of Theraband, send me a direct email at



At Home Equipment List:

Mop/Broom handle
Jugs of vinegar, windshield wiper fluid, laundry detergent
Pain cans
Bucket or pail
Bags of rice or flour
Canned goods

What else can you think of that you might have around your home to use as weights?  Get creative and be safe, make sure lips are all on tight!


The video editing has begun!  Thank you to my son Evan who is helping me with this project!!


March Break and Our New Reality



Well life certainly changed quickly for all of us on March 12!

I was looking forward to a March Break full of cheering on my kids through their Provincial ski race series and a few family days of skiing. The first announcement we got came from Alpine Canada early Thursday afternoon that all ski racing for the remainder of the season was to end across the country.

My boys were both understandably disappointed, but we tried to be optimistic about still being able to train and actually ski as a family (something that doesn’t happen very often). Then came the announcement about the closing of the schools and we knew this was going change things for all of us and it wasn’t going to end there.

Over the last 5 days we have watched and listened as the leaders of the provinces and our country have had to make some very tough decisions for the safely and wellbeing of everyone.

Many for you who have been travelling or were spending part of your winter in your homes in the sunny south have been essentially called to return to Canada and then to self-isolate.  Some of you are not home yet and I am hoping your travels home are safe and go smoothly.

Some very important things to consider for Older Adults:

First and most importantly here is the link to the COVID-19 Self Assessment Tool from Collingwood General and Marine Hospital to help you understand if it is necessary to seek medical attention:—march-15-2020-

If you have recently traveled to any geographic area of concern or were in contact with someone with COVID-19, and you become sick with fever, cough or have difficulty breathing, click the link above.

Older adults (age 60+) and those with pre-existing medical conditions have a greater risk for serious illness if they become infected with COVID-19.  Examples of pre-existing medical conditions include: cancer, diabetes, heart disease or other conditions that impact the immune system’s ability to fight germs.

Be Prepared:

I am sure most of you are prepared and well stocked, but here is a brief list incase you are unsure or are returning home from travelling and now need to prepare:

  • Check your regular prescription drugs to make sure you have an adequate supply; refill your prescriptions if needed
  • Have an adequate supply of non-prescriptive drugs and other health supplies, including pain relievers, stomach remedies, cough and cold medicines
  • Have enough household items, groceries, and water on hand so that you will be prepared to stay at home
  • Consider ways of getting food brought to your house through family, social or commercial networks if you are forced to stay home for longer than your supplies allow
  • Many grocery stores and pharmacies have early shopping hours for older adults, since this is when stores will be the cleanest and less crowed
  • Stay in touch with others by phone or email; you may need to ask for help from friends, family, neighbours, community health workers, etc. if you become sick

Remember to wash your hands after putting away groceries, touching money or handling anything that comes from outside the home. Clean your hands often with soap and water for at least 20 seconds, especially after blowing your nose, coughing, or sneezing, or having been in a public place.

Remember Social Distancing is key.  If you have to go out, try to stay 2m to 6 feet away from other people.

Ask anyone entering your home to wash their hands upon entering.

Use commercial cleaning products to wipe high-touch points often, including: handrails, faucets, doorknobs, refrigerator handles, telephones, remotes and light switches.

Check in with any older friends or family members regularly by email or phone to see if they need assistance, food, water or other supplies

Staying Strong and Fit at Home:

I want to thank all of you for your support over the decision to suspend all group classes and then the final decision to completely stop all in-person training of any kind.

I am in the process of creating some “Strong at Home” workouts that you will be able to do from your home. Please send me a direct email message if you are interested in receiving these.  I will be sending these out via email and I am hoping to start sending them out early next week.

I will also be posting an equipment list of various household items that you can use to help you with your workouts while at home. Please let me know if you do not have any Theraband at home and what colour you might need. I will make some available for pick up later this week.

In the meantime, I am trying to spend some time with my boys and and my husband, finding fun things to do on our “March Break” and distracting everyone from the mental stress of the situation.  We have been out on lots of long hikes with our dogs and the boys have discovered the joy of tobogganing again – this is one good way to make use of all that beautiful snow on the ski hills!

I hope everyone stays healthy and active – remember to eat nutritiously dense food, get your full dose of sleep each night, exercise regularly and always wash your hands!

Who knows, maybe I will see you on the trials?!?

Aya (pictured above) and Harry (below) are loving all the extra long walks/runs!!


Thursday March 12, 2020


Strength Focus
Complete 5 sets alternating between each exercise, resting in between

A) Bench Press 5 reps
Progressively load to RPE of 7-8/10
B) Heavy Farmer Carry  – 4 lengths

Conditioning Workout
0-3 minutes
3 rounds
1 push up
2 ring row
3 squats

3-6 minutes
3 rounds
2 push up
4 ring row
6 squats

6-9 minutes
3 rounds
3 push up
6 ring row
9 squats

9-12 minutes
3 rounds
4 push up
8 ring row
12 squats