SPRING BREAK WORKOUT!! NO BOOTCAMP MARCH 25-29!

Ready? Spring is here although it doesn't look like it outside it is time to get ready for warm weather and shorts soon!

This workout requires no equipment and will keep you burning calories while I'm enjoying time with my family!

30 seconds of work/30 seconds of rest. Complete each exercise all the way through from #1-#6. Once you have done that continue for another minimum 3 rounds up to 5 more! (4-6 rounds total). Warm up for 5-10 minutes and cool down after and stretch when done the whole program! You can do this in place of bootcamp twice this week on staggered days such as Mon/Wed or Tue/Thurs. 

Total time: 6 exercises x 4 rounds = 24 minutes

               6 exercises x 5 rounds = 60 minutes

               6 exercises x 6 rounds = 36 minutes

There is no rest between any exercises or rounds other than the 30 sec already set out in this format! Unless of course you feel faint or dizzy then please stop or go slower in your work phase of the workout! Count how many you are doing in each work phase to see if you are keeping the same tempo throughout all your rounds if you would like to keep challenging yourself.

#1. Squat Jumps

#2. Pushups

#3. Lunges

#4. Plank Jacks (hold a plank jump in-out with your legs)

#5. Crunches with an arm drive or quick crunches

#6. Lay Down Get Up

If you need to modify anything to suit your needs take the jumps out, go slower, go on your knee or if you get dizzy from up/down movements the just hold a wall sit for the lay down get up exercise!!

HAPPY EASTER AND HAVE A GREAT WEEK! SEE YOU APRIL 2ND!!

ALSO A REMINDER THERE WILL BE ZUMBA APRIL 6TH, YOGA APRIL 13TH, BOOTCAMP APRIL 20TH AND SPIN CLASS APRIL 27TH!! SWEATY SATURDAYS WILL BE IN FULL SWING FOR SPRING!!

Tis the season of excess, indulgence and richness the only problem is most times it's not with love but with food, drink and foolishness. Everyone is merry and jolly as they expand their waist lines and bust out the elastic pants or spanx whichever is suitable for the event you are attending; family dinner? Out come the pants. Corporate party? Spanx and a fancy dress.

This is the season of being near sighted as we stop focusing on our goals for the year and say "Oh, it's just this one party, drink or dinner" to justify to ourselves the gluttony that ensues. Don't get me wrong you will see me eating and drinking what I want to at this time I do not place limits on something if I want to have it when it comes to parties or family gatherings. What I do place a focus on is what I want after the holiday season of indulgence comes to a close and all you are left with is pants that are too tight and self confidence that has plummeted.

During the holiday's not much changes in terms of workouts for me, in fact they may even ramp up in intensity since sometimes when they are shorter than normal if I am crunched for time between functions. This is how you keep your eye on the prize of life long health and fitness. No, you cannot out work bad nutrition but for a short period of time you can maintain if it is not a month long of oh screw it I can work it off January 1st.

This is where the downhill slide begins.....you eat poorly, have less energy, don't "feel" like exercising, sit on the couch more or else stay "busy" forgetting to eat and unable to sleep well. Fitful sleep worrying if you got the right gift for so and so or if you'll finish your project at work before Christmas is what really robs us of what you've achieved throughout the year. Your stress hormone levels hit the roof creating a whole plethora of problems including weight gain, now add in high calorie food at every turn and wow; you wonder why the holidays creates problems.

EAT!! Sticking to what you know and what you want is a smart way to approach the holidays. Plan your food for the week and include when you will have parties that you know will tempt you but instead of saving up for the big supper and being a glutton, eat normally for the day. Eat what you want at the party, try to avoid eating like it was your last supper enjoy those first few savory bites, they have proven those taste the best, then we are simply chasing the dragon hoping the rest will taste as good or else just eating it mindlessly not realizing the whole piece was gone. I often eat right before a party so I don't just scarf down whatever I see in front of me but truly want to eat what I pick out.

EXERCISE!! Not to lose weight but for your sanity and if you have already started planning for 2013 to achieve your goals in the new year. A resolution run may be a great idea to keep you focused on workouts through Christmas then transition to a longer run the month after to keep the groove going.

SLEEP! The research now being put into sleep is proving that it is a larger predictor of weight gain/loss for many that has been ignored for too long. Think about it, the energy you feel after a great night sleep verses dragging your butt around with no energy to move let alone exercise. The double edged sword is to break the cycle takes a lot of mental power by starting to commit to exercise which then starts to create more energy in itself and better sleep but you have to break the cycle first!!

Wish I had more exciting news for you on how to get through this season but it's plain and simple. Instead of being so near sighted you become cross eyed starring at your plate full of food, take a step back and look at the whole picture and what picture you want to paint for yourself in this life! Your are the artist, paint your life with whatever brush you wish and create a masterpiece or a disaster it is up to YOU!

Personally, the thought of letting go now what I worked so hard to get seems a little pointless so I will enjoy and love this time of year with an open heart instead of an bottomless stomach.

I Live Life Now,

Lisa Stocking

CSEP-CPT

Every human being is the author of his/her own health or disease. 

Buddha Quote

We need to realize that we are empowered and responsible for the story we are writing of this life it is not someone else's fault or problem to blame but our own story to put down on paper and what we choose is what the story reads.

Let's play a game. We are going to write a few books together but like anything in life they need a catchy title or no one will buy it! So follow me...create a title for each of these books:

Book about your body?

Book about your life?

Book about your fitness?

Book about your fondest memory?

Book about your family?

Book about your relationships?

Book about your past?

Oh, there should be some good ones! Mine?

Body: B is for beach body not bulky!

Life: I Live Life Now. Do you?

Fitness: On the seventh day she rested! 

Fondest Memory: Hawaii Baby!

Family: Normal? Does that exist?

Relationships: I am lion hear me roar; meow!

Past: Life's hard wear a helmet.

Memories and experiences are what we have left in life even if our bodies fail us. Laying in bed incapacitated yet mentally aware you will still be able to draw from memory past achievements. The idea is to picture yourself not capable of doing anything you want one day and live with a sense of urgency now to create what you want in life NOW!

It is the age old excuse...I don't have time to go to the gym. Fair enough but for a fraction of the cost you could set yourself up with an at home workout that requires little equipment if any at all! And it's only 30 MINUTES!

A full body fun workout that your kids will be wanting to do with you!

If you have a living room floor space you should have sufficient area to workout...

30 Minute No Excuses Workout!

After a warm up of walking, running, biking or marching on the spot for 2-5 minutes. Follow the exercises completing them in order once through completely (1-8) if you are a beginner that is enough for today.

Already an avid exerciser? Then complete the each pair of exercises (1 & 2, 3 & 4, 5 & 6, 7 & 8) together 1 minute each back to back 3X for a total time of 6 minutes. That means squat/pushups, squat, pushups, squat, pushups. Rest 1 minute between starting the new round or if you're really fit don't rest here either. If you require rest between each exercise that is okay. Remember if you haven't had a consult with a doctor lately please do to make sure you don't have any health problems. Or if you feel dizzy, nauseous etc. stop! 

Cooldown with some stretching!

Push yourself hard but make sure you are connected to your body and how you feel before you really start pushing yourself too hard. The body always tells us if we listen to it!

I Live Life Now,

Lisa Stocking

CSEP-CPT

Last Monday was a reminder to lift weights, not just weights but heavy weights. No more messing around with dumbbells that are lighter than everyday items but weight that can re-sculpt and model your body into a strong, powerful person; inside and out.

However, I know in the back of your mind you were saying "But, I don't want to hurt myself." and this is a valid point. Lifting heavier does require more concentration, focus and skill BUT you can learn that just as you have learnt all the other things in life you know how to do well. Our lives are in constant change as well as our bodies, so learning technique and form for weight lifting can be really important.

The part that you haven't maybe considered about not lifting weights in fear of getting hurt is you are hurting yourself just as much by not lifting weights. Resistance training where your muscles must overcome a resisted force creates micro-tears in your muscles that triggers the muscle to then rebuild and repair stronger and better in case the load on them the next time is the same or larger. 

This is important to understand because this is why your muscles require rest. Did you know when you finish a workout you are actually at your weakest point? Your strength is built during your recovery phase when you rest them. They require at least 48 hours to recover but that is also based on how heavy and intense you lifted previously and what your goals are. The general exerciser is safe to lift every second day in a full body protocol and if your life is going to the gym then split your body parts up to ensure you can lift every day.

Most of my blogs or articles are inspired as most peoples are from real life. Now, this has to be one of my favorite comments of all time: "What is the point of this bike? I don't sweat on it at all, it isn't very good"

Love it! Love it! Love it! Did I mention I love it!

At this point in time I calmly smile and ask the person to get on the spin bike so I can show (not explain) how it works to make sweat. And oh sweat we did! (We meaning I watched and she sweat).

So, how do you use one of the butt torture machines? Yes, everyone's favorite complaint about upright bikes or spin bikes is that it hurts their butt. You have one of two options: pack your own gel seat to put on it or create the butt callus that develops after the first week of biking. Honest it's the only way.

That and ensure your bike is set at the proper height and position. Some bikes seats do move ahead so you have no need to ride on the nose of it unless that floats your boat (it won't) but it's your choice. Here is a few tips on how to set it up to ensure your ride is comfortable and sweaty indoors.

IT is the in thing now, "it's" all the rage. Everyone is doing it. Some don't even know it. Others are purposely doing it and even more are contemplating it. It is in our human nature to do. Naturally...

Oh I'm sorry I was talking about change. What did you think I meant?

When we talk with our friends, family, co-workers, counsellors or anyone of interest and the topic comes upon life changing habits we all have the same answer; I will do it when I am ready. Whether we are talking smoking, drinking, drugs, shopping, weight loss anything the key word is YOU ARE READY! Not when your spouse tells you to, not when your mom nags you to death, not when work pays for it and not when you feel crappy from it but when that switch goes off in your head that say "I'm done with ______." 

Change is so scary it can be something we are familiar with but in a new atmosphere or venue, there is a level of fear to it. But, change is necessary for the Earth to cleanse, purge, create and proliferate constantly. If it stops and change stops what do we have? Stagnant, boring and stale. Change may not always be good at the time but it is needed always.

What do you need to change? I can tell you my exact story of change and how I ended up where I am today. Pregnant, hot, overweight (didn't lose weight between my pregnancies), bloated, miserable, scared, unsure, self-conscious, tired, overwhelmed and lost. I think that covers most of it. It was a very very hot summer during my pregnancy with my daughter and I remember laying on the couch looking down at my legs and thinking...I did not sign up for this life. I was mad, at me!

I haven't been called the B word, well at least not to my face. Perhaps when I walk away I am called it I'm not sure or maybe even the C word or F word but my self worth isn't tied to opinion so you can call me courageous and fabulous all day I won't take it personally. What other words did you think I meant? Let's find out about this B word shall we...

I have began off-season training. Meaning I periodize how I workout. In the summer I relax off of weight lifting or resistance training in favor of outdoor activities such as running, biking, hiking anything to get outside and enjoy the weather! In-season training is specifically geared towards what I am training for, when you are planning to run 58 km in the mountains you should be running on uneven trails, in the dark and up some hills to simulate what you will be doing during an actual event.

Now that the snow has started to fly (I am not a whiner but I don't belong here that's the end of the whining now) I head into the basement instead of outside on those nice fall evenings when I used to go for a run. In the basement I have my own gym with everything I need to train. Although others crave hunkering down with a good book and a cup of tea I crave weights....heavy weights. And the theory is the heavier you can lift the lighter you will get if you have some weight to lose. Imagine what is going off your body is going onto the dumbbells to lift instead.

No more packing around an extra 30 lbs, now you can squat that without having to move it day in and day out. I often see other women using free weights in the gym and we (as women) have been brainwashed for so long that they head to the light end of the weight rack. You know the end that is lighter than your purse or groceries that you carry into the house on a daily basis.

Ready to head up the hills? Just because the weather is cooler doesn't mean you can't have a great workout! Complete this workout on any piece of cardio equipment.

Warm-up: 5 minutes increasing speed as you go!

Main Workout: 30 Seconds 8-9/10 difficulty of speed or resistance then recover 1:30 minute on an easier speed or reistance X 10 sets=20 minutes.

Cooldown: 5-7 minutes as needed to allow the legs to recover without blood pooling in them!

A 30 minute workout! This should be hard enough that you just make the 30 seconds uncomfortably! It should be hard and you should be sweaty. Watch your strength and speed grow as you complete this workout twice a week on non-consecutive days.

I Live Life Now,

Lisa Stocking

CSEP-CPT

The plans are already in motion; the upcoming year ahead of what I want to do and where I would like to go. These plans don't always include my family as it is not their idea of fun what I do for fun but sometimes there are trips that do appeal to them and then they want to come along with me on adventures.

Next year already I plan to enter Rundle's Revenge which also happens to have a fun kids race as well. My daughter is so excited about it! So, in preparation for this event we both need to learn to mountain bike for "real". There are a few camps around Alberta that you can participate in and I am hoping that we can attend a weekend together and she can watch me learn something new with her and see that everyone has to start somewhere learning a new skill. We are not born knowing how to do much!

Showing your children that you can learn at any age is important as well as teaching them that learning something new even if it is scary is ok! When we become so wrapped up in calorie counting and complaining about how we look, you forget what they value is: you! Just being their parent. Not what you look like but what you can do with them. Not what the number on the scale is.

As well, we are planning a mother/daughter hike weekend with others in the mountains next year. My daughter's highlight is she gets to eat dinosaur egg oatmeal which is never in my house other than when we hike! Find ways to make them want to go with you.

My son? He is not into anything adventure based such as this but it makes his day if I play Just Dance 3 on the Wii with him. Everyone has their own personality and likes/dislikes. Hiking did not float his boat at all. But he has seen it and understands that it is there to go back to. Maybe after he sees mountain biking he will like that! The key is to expose them to many things to ensure they know what is available in life. 

Maybe we will kayak next year on summer holidays!  As with adults (although they won't admit it) children can sometimes fear doing something new until they see it or try it! 

What we show our children they absorb like a sponge. If you are constantly cutting yourself down about what you look like or weigh or they see you constantly dieting what are you showing? Use your body and life to help them find their path that they love. It may not be what you love but exposing them to new adventures really gives them confidence to try other new things later in life.

I learned to snowboard last year, my kids watched me wipe out for an hour on the bunny hill. My son stuck with me for a while and said you can do it Mom as he took off on his snowblades. But guess what? After enough tries I got it (a bit) and then we all headed down the hill together and the kids were as proud of me as I was of myself for not giving up. What are you showing them? Don't give up! My legs were blue for weeks after but it was fun and we plan to go again this winter when the snow flies. We all loved skiing together! Even though I was like a baby on a snowboard it was fun, the five year old flying by me on the hill was inspiring...

Show off and sow seeds of inspiration to others by always trying new things in life! My legs shook on the top of the zipline for my daughters birthday but I never said a word to her...fake it til you make it. Then she went on her own after the fourth zipline and loved it! We all contribute to each other to have a great life!

This is why I keep fit, so I can continue to try anything new that comes my way with my family and inspire them and others to do more!

I Live Life Now,

Lisa Stocking

CSEP-CPT