koru personal training

Best reads in health, fitness and wellness on the web this week

the best reads in health and wellnessHappy Friday, friends! How was your week? Have you finished your Christmas baking/shopping/decorating? Are all your Starbucks-holiday-drink-consuming, Christmas-movie-watching, annual-holiday-traditions activities well underway?  If they are, I hope you’re taking a moment to truly enjoy the season and not get caught up in the stress of “needing to to do it all.”

But speaking of needing to do it all, my Erin Condren customized planner arrived yesterday, and the type-A in me is SO EXCITED to start planning out my entire 2016 with customized stickers, a budget book, notes, colourful markers, and tabs. (more…)

Improve your health, fitness level and nutrition knowledge in Koru Personal Training’s January 2016 challenge group!

practice makes purpose challangeIf you’ve been reading this blog for awhile, you know I don’t like New Year’s resolutions or diving in head-first to some new diet trend or fitness program and giving up all your vices cold turkey. Most of us are back to our old ways by February, and feel crappy that we failed our resolutions yet again.

I’m more a fan of setting goals or intentions for the year, and then setting smaller SMART (specific, measurable, attainable, relevant and time-bound) goals to help get me there. If one of your goals is to improve your health, fitness level, mindfulness practice and nutrition knowledge this year, I’m hosting a month-long online health challenge over on Koru Personal Training’s Facebook page for the super reasonable price of $20! (more…)

The 3 biggest road blocks to weight loss and how to break through them

adkarI want to lose weight/run faster/get stronger, and generally I know what I need to do to achieve that goal (eat less, move more, lift weight, run fast), but I just don’t know how to make it happen with everything going on in my life.

Does that statement ring true for you at all?

If so, welcome to step three or four of Prosci’s ADKAR process for managing change!

In my other life (the one outside of fitness and health blogging and personal training), I’m an internal  communications and change manager professional for a large organization, and was thinking the other day how a model we use for managing change within the organization — called ADKAR — could totally be applied to fitness and health. (more…)

#WorkoutWednesday: 8-week strength training program for all levels

If you’re looking to start a fitness program or are wanting to shake things bit with your current workout routine, I have just the program for you! This 8-week strength training program I created is suitable for all levels and abilities, as you can modify it to make it easier or more challenging depending on your fitness experience.

strongstart

(more…)

{Friday Favourites} Awesome personal training client progress and long weekend camping

Life In LeggingsHappy Friday, friends! I’m linking up with the lovely Heather of Life in Leggings today to share a few things that have made me happy this week, since yesterday’s post was a bit depressing again. Sorry about that.

This amazing feedback from one of my online coaching clients

Since I launched my personal training business in the fall of 2014, it’s been growing steadily and I now have several online and in-person clients. I have been able to drop the book editing side job all together as the income I’m making from training is starting to surpass that. Coaching is also something I love to do and am passionate about, which makes it even better that I’m actually earning (part of) a living from it. Though I became a certified strength and conditioning specialist and began training clients so I could write with more authority on the topic of fitness (it really does help when you’re pitching articles to magazines if you have some letters after your name), I truly love helping people and making a difference in their lives. I don’t really get that with my day job as a government communications advisor, but this whole training-and-coaching thing has satisfied that desire in me to serve others. I feel more balanced in my life having both a behind-the-scenes professional writing job and a people-facing service job. (more…)

#WorkoutWednesday: Total-body strength circuit with modifications for beginners to advanced

Happy #WorkoutWednesday! If you’re looking to get started with a resistance training program — or maybe you’re looking to mix up your current routine — I’ve got just the workout for you. I created this video and program as part of a fitness challenge group I hosted in January. It requires minimal equipment, works all major muscle groups and is something you can easily do at home. It’s the first workout of two meant to be performed 2-3 times per week on alternating days with a rest day in between. I will post the second workout, workout B, next Wednesday 🙂

What you need:

  • 8-15lbs set of dumbbells
  • Yoga mat

The workout:

WARM UP

ACTIVITY SETS / REPS INTENSITY* NOTES
Arm circles  1 2 easy Forward and backward 12 rotations
Sun salutations 3 1 easy Down dog to cobra pose and back up
Leg swings 1 8 each side easy Swing front to back and side to side
Knee up/backwards lunge/stretch 1 8 each side medium Knee up, step back w/ same leg, stretch arm up on same side
Side lunge w/ 5lb weight 1 8 each side medium Lunge and push weight out in front

 

WORKOUT
Alternate workouts grouped by letter (A, B, C) until all sets are complete. For example, complete one set of workout 1A, rest for 30 seconds, then complete one set of 2A. Rest again, then repeat two more times before moving on the the next grouped set.

EXERCISES SETS / REPS WEIGHT REST TIME NOTES
1A. Goblet squat 3 8 to 10 10-20lbs 30 secs
2A. Walking lunge w/weight/twist 3        12 10 lbs 30 secs Take 12 steps (6 each leg) forward alternating and twist towards the leading leg when you lunge. Do lunge w/o twist if you have lower back issues.
3B. Glute bridge 3     10 to 12 10 lbs 30 secs Advance: hold a 10-20 lbs dumbbell on your hips.
4B. Side lunge w/ weight  3     10 to 12 5-10lbs 30 secs Lunge and push weight out in front. Beginners, don’t use a weight.
5C. Push up  3         8 BW none Beginners: from knees. Advanced: from toes.
6C. Donkey kick  3  8 each side BW none Kick back behind you on hands and knees. Advanced, try yoga variation.
7C. Plank 3 Hold for 30-50 sec none

Looking to get fit in 2015? Join Koru Personal Training’s January Fresh Start Challenge!

If you’ve been reading this blog for awhile, you’ll know I don’t like New Year’s resolutions or diving in head-first to some new diet trend or fitness program and giving up all your vices cold turkey. Most of us are back to our old ways by February, and feel crappy that we failed our resolutions yet again.

I’m more a fan of setting goals or intentions for the year, and then setting smaller SMART (specific, measurable, attainable, relevant and time-bound) goals to help get me there. If one of your goals is to improve your health, fitness level and nutrition knowledge this year, I’m hosting a month-long online fitness challenge over on Koru Personal Training’s Facebook page for the super reasonable price of $20!

From January 1-31, clients will participate in weekly fitness, nutrition and mindfulness challenges under my guidance to help start 2015 off on the right foot. An exercise program tailored to all levels with video instruction will be provided, as well as basic nutrition guidelines and meal plans, support, accountability and encouragement. Participants in the challenge group are also encouraged to share their progress and help motivate others — the more you engage and participate in each challenge and with each other, the more entries you will get to enter to win a Polar Loop ($100 value)! The group will also be private, so I encourage all participants to share as much as they feel comfortable sharing with others in the group.

I did a free pilot fitness group on Facebook for three weeks in November with about 13 people, and they all really enjoyed the challenge and loved the accountability and support.

If this is something you want to be a part of in January, head on over to Koru Personal Training’s Facebook page, “Like” the page and go here to fill out the registration form. More payment details will come later.

What are your biggest health, fitness or wellness challenges/habits you would like to tackle in 2015?

#FitFashion Friday: Run Lift Yoga Wear

A few weeks ago I ask you to help me design a t-shirt for my personal training business. The slogan Run. Lift. Yoga. was the winner, but I loved all the suggestions so I opened a store at spreadshirt.ca!

I created a whole bunch of men’s and women’s t-shirts, long sleeve shirts, leggings and tank tops for all you fitness-loving, weight lifting runner yogis out there. Most are performance shirts so you can get your sweat on in them. There are also several eco-friendly options available. If there is something in particular you want (a specific design on a specific shirt), let me know and I’ll make one for you!

You can order any of the shirts in sizes small to extra large and in the colour of your choice from runliftyoga.spreadshirt.ca.

(more…)

Help me design a t-shirt!

Well, do you?

Well, do you?

Calling all sporty fashionistas and fitness enthusiasts who’ve always wanted to sport their own clever workout slogan on a shirt — I need your help!

I need to make a t-shirt or tank top as part of my new business venture with Victoria Professional Self Defence. When you sign up for a membership with the dojo, you get a karate gi (which is awesome) and a shirt, and I want to provide some awesome workout tank tops or t-shirts for my personal training clients as well. I’m trying to come up with something to print on the front of the shirt, with my Koru Personal Training logo on the back. I would love your opinion, so if you have a minute to spare please fill out the poll below and let me know what you’d actually wear on a t-shirt! (more…)

%d bloggers like this: