Take It Inside With Body Weight Circuits

As the weather is getting colder in Canada I have noticed a strange trend at the gym where work. Members are not coming for their early morning workouts, probably due to the fact that it is dark until 7:30am now. This baffles me, this is the time of year when you want to think about bringing things indoors, focus on some of your much needed muscle balancing rehab exercises, flexibility and power up with resistance for the Christmas Fat Blast. Many people reading this blog probably run/jog/walk or hike as one of their activities for the week. Enjoying the outdoors is wonderful and allows you to appreciate physical activity and your surroundings while de stressing. What happens when this goes by the wayside because it is too dark in the morning for your jog, to windy, cold, rainy, or icy out. Your stress level may have just tripled because you are thrown out of your routine by something you cannot control- the weather and season. Be prepared for these seasonal mishaps that will soon be here to stay for 4-5 months. Take it inside anywhere, anytime with some body weight circuits. You do not need anything, you can even do them in bare feet. A few key exercises such as glut bridges allow you to strengthen your gluts and hamstrings while working on hip flexor flexibility. Bulgarian split squats again work the same muscles and you get great hip extension in your back leg. Love them or hate them pushups and pullups of any version are challenging enough to get your heart rate flying for some anaerobic fat loss work. Add a few burpies and there your have a great recipe for an indoor, anywhere, anytime no equipment needed full body workout.

As women we need to be weary of our surrounding and doing these simple circuits in your back garden in the early morning and dusk is another great way to safely enjoy the outdoors weather permitting.

PHOTOS





























Perform 8-12 reps of each exercise, work continuous and swiftly.

1. Glut Bridge

2. Front Plank

3. rotational plank

4. Bulgarian Split Squat

5. pushups

6. modified pullups (you can use 2 chairs with a sturdy bar across them or under your dining table- be creative)

7. Burpies

repeat 2-3x with 1-2 minutes rest between circuits, this should take no more than 15 minutes to complete.


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BUSY MOM FITNESS-sick

Well Kasia my 3 year old is just getting over the flu. That means last week I was trying to occupy a needy, ill toddler and care for a baby. She was almost recovered but low on energy and had lost some weight. By Friday we were all going stir crazy, so I packed up the girls and headed off to The Clay Room for some baby foot print and toddler hand print keep sakes. I am a month behind on getting the grand parents their Christmas gifts and this was a great way to pass the afternoon and get another busy mom task out of the way. The Clay Room is local to me and it has people of all ages painting pre-made clay pottery, check it out- http://theclayroom.ca/
As for my busy mom fitness I am still suffering a small head cold and do not want to lower my immunity anymore with an intense fat loss workout, so I have been keeping up with my much needed post partum abdominal work and some low back stretches.

At time when the whole house is sick it is easy to fall off the rails in a bad way. My daughter with the stomach flu has seen an opportunity to manipulate us(she thinks) to get the type carb only diet she wants. We let her get away with this for a few meals when she started eating again. We have had many discussions this is not suitable in our house, so that means long drawn out meals until she is done her veggies and meat.

I went down hard, after I wrote this post I went to bed and couldn't sleep, only to go running to the bathroom with the flu. Full blown, I felt like garbage. Wow the family dynamics changed at that moment. I was bedridden and my husband has been staying home with the girls and making the meals. He's a star, he is not 100% either but has pulled through.