Fit for Life – Tuesday November 12, 2019


Strength Focus
Every 90 seconds for 4 rounds

A) Shoulder Press  8 reps
B) Banded Glute Bridge   15 reps
C) Farmer Carry  4 lengths

Conditioning Workout
Working at a continuous steady pace, complete as many rounds and reps as possible of:

6 Band Pull Throughs
5 Push ups
4 KB Swings
3 Push Press
2 Burpees


Fit for Life – Friday November 8, 2019


1 Hour Workout = 4% of Your Day
Be Stronger than Your Excuses

Strength Focus
Complete 4 Sets of
A)Landmine Press 8 reps each side
B)Plank Shoulder Taps 20 reps total
C) Reverse Snow Angels 10 reps

Conditioning Workout
Complete 3 rounds
Working for 40 sec, 20 seconds to rotate stations
DB Box step overs
KB Swing
Push ups
Ring Rows
1 minute rest


Fit for Life – Thursday November 7, 2019


What’s on Your Plate Tonight?

Strength Focus
Every 90 second perform for 18 minutes (5 sets)
A) Goblet Squats  8 reps
B) Dead Bug Hold
C) DB Row RT arm  8 reps
D) DB Row Lf arm   8 reps

Conditioning Workout
Complete 3 Rounds of:

10 Ring Rows
15 Air Squats
20 Alternating Cossack Squats
1 small lap of gym

Doctors Explain How Hiking Actually Changes Our Brains



Here is another great article that I came across late last night that is worth sharing.  I know many of you are hikers and it relates to the last two articles I shared yesterday.

  • Hiking in Nature Can Stop Negative, Obsessive Thoughts
  • Hiking While Disconnected From Technology Boosts Creative Problem Solving
  • Hiking Outdoors Can Improve ADHD in Children
  • Hiking In Nature Is Great Exercise and Therefore Boosts Brainpower

We are lucky to live in an area that is full of all kinds of options for hiking.  Easy trails like the Georgian Trail are easily accessed from town and take you quickly into natural areas.  The Bruce Trail is also easily accessed for most of us with a short 10 minute drive and then there are so many options to choose from.

Click here for the full article:

Doctors explain how hiking actually changes our brains

Fit for Life – Tuesday November 5, 2019


This past weekend I had the pleasure of working with this lovely family.  Carol Ann booked a session with me and her family – her son Andy, her daughter in-law Lynn and her two grandchildren Ewen and Scarlet.  What fun we had and what an amazing role model Carol Ann is to her children and grandchildren!  Let me tell you, don’t get into a plank holding competition with any of this crew – you’ll loose!

Fitness is fun at any age!

You never reach an age where you body and you mind stop responding to exercise!

Today’s Strength Work:

Complete 5 sets, progressively increasing the load to RPE of 8/10
A) Box squats   5 reps
B) Ring rows    5 reps …. change the position of your feet
Conditioning Workout
4 laps
20 sumo Deadlift
4 laps
15 KB swings
4 laps
10 DB Thrusters
4 laps
5 ring rows

*move at a vigorous pace for at least one lap each round

Steps to Prevent Dementia May Mean Taking Actual Steps

We all know that exercise is good for our bodies, but we must also recognize the benefits to our brains.  Cognitive decline and dementia are serious concerns for all of us as we age, but keeping up good exercise habits and routines can help ward off some these changes in our brains.

Two great articles have come across my inbox in the last week and are a great read and good reminders of the importance of exercise for the brain.

The first article discuss the value of exercise over brain training apps to help int he fight against cognitive decline.  The benefits of exercise are so much greater for our brains and include:

  • social and cognitive engagement with others
  • a decrease in vascular dementia due to the maintenance of adequate supply of blood to the brain
  • a decrease in high blood pressure and type 2 diabetes which are associated with dementia
  • a decrease in depression and anxiety

To read the full article, click the link below:

The second article is based on recent research from right here in Ontario at McMaster University – they are doing great things with older adults!

Their research looked at the affect of exercise and intensity on memory.  The take home message from this article is to ensure that you are challenging your intensity levels to help improve your memory.  Working at a moderate intensity is good, but high intensity exercise will result in greater improvements.  Remember that intensity is highly individual and can vary from one day to the next.  Using the Rate of Perceived Exertion scale is a great way to measure your intensity, regardless of the type of exercise you are doing.

For the full article, click the link below:

High Intensity Exercise Improves Memory in Seniors

Fit for Life – Monday November 4, 2019


Full House on Monday!!

We had a great turn out to Monday’s class last week.  With the changing weather, many of you are returning to class on a regular basis again which is fantastic!  In response to the increase in participants I will be adding a second class on Monday afternoons starting next week.  This class will be at the National Ski Academy at 1:30pm for the month of November.  There will also be a Friday class this week at the National Ski Academy at 10:45am.

Strength Focus

Technique Day – Med ball Clean and Dumbbell Clean Progressions

Conditioning Workout

Working at your pace

20 Step ups
12 Cleans (& jerk for some of you)
20 Step ups
12 Cleans
20 Step ups
8 Cleans (increase load)
20 Step ups
8 Cleans
20 Step ups
4 Cleans (increase load)
20 Step ups
4 Cleans




Fit for Life – Thursday October 31, 2019


Strength Focus
Complete 4 sets of:

A) Farmer Carry  2 lengths
B) Heel Drops  10 each leg


Conditioning Workout
Working with a partner, one person works for 30 seconds while the other person rests.  Complete 2 rounds at each station.  You will be given 30 seconds to rotate to the next station.

A) Wallballs
B) Slamball or battle rope
C) Row
D) Ring Row
E) Push ups
F) KB swing