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Posts Tagged ‘motivation’

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First off, I want to thank you for the support you have given me with Elemental Fitness Personal Training over the past 5 years. I started this blog site and part time training business to share my knowledge and passion for health and fitness with those around me, and that I did!

Since February 2016 my wife Flora and I have been furthering our education, brainstorming ways to bring our passion for health and spirituality together and develop a business that has more to offer, inspires, motivates and leads our fellow sisters to greater heights- body, mind and soul.

As of June 20, 2016 Elemental Fitness transformed into Strength and Soul Wellness: An online holistic health company to coach and inspire women to love their body and nurture their soul.

I hope you will join us in this new venture into cyber land as we share our stories, our knowledge and our guidance towards better health.

Thank you again for your ongoing support and I look forward to hearing from you soon!
Please book your FREE 30 minute Personal Training Consultation with me today.

Have a wonderful day!

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Time flies when you have a toddler, work part time, your partner works full time, you are planning a huge move and planning renovations on your new space. Since exercise is what keeps me sane it couldn’t be cut out of my day completely just done in a whole new way.

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I started using nap time (formally my workout and me time) to pack, make calls and send time sensitive emails. Workouts had to be even more creative than before.

I started using my son’s morning park time to burn off some of my own pent up energy and reduce my stress. Squats, lunges, push-ups, curl-ups, tricep dips, back raises, chin-ups, jacks and burpees became the new regime. No equipment necessary and enough to get my heart rate up while still allowing me to monitor my babe. The best part is that my little guy (nearly 2) is now randomly doing burpees. I’m sure it has something to do with the reaction from my partner and I. ūüôā A perfect example of how closely our wee ones pay attention to us and mimic our every move.

Getting creative with your workouts during bouts of high stress and limited time is very important – especially if you hope to remain sane.

What have you done to help keep yourself in check physically during a move?

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I now know what it’s like to be almost too busy to fit in exercise. I never thought I would say those words but I’m admitting it! With an 8 month old baby, my life (for now) is no longer about my needs and priorities. I’ve had to come up with quick and effective exercises to get my blood flowing and raise that oh-so-needed serotonin.
©belle ancell 2013 ~ All Right Reserved ~ CREDIT MANDATORY

Over the past few months I have managed to perfect the 20 minute workout- having “no time” is no longer an excuse!

WORKOUT #1 (Sweat it out):
EQUIPMENT REQUIRED: Medicine Ball, Kettle Bell, Jump Rope
#1 – 2 minutes Jump rope
#2 – 1 minute Single arm Kettle Bell swings
#3 – 1 minute Medicine Ball wood chops
(repeat exercise 2 & 3)
#4 – 2 minutes Jump rope
#5 – 1 minute Kettle Bell goblet squats
#6 – 1 minute Medicine Ball crunches
(repeat exercise 5 & 6)
#7 – 2 minutes Jump rope
#8 – 1 minute Kettle Bell bent-over rows
#9 – 1 minute Medicine Ball lunge with twist
(repeat exercises 8 & 9)
#10 – 2 minutes Jump rope

WORKOUT #2 (Full Body):
EQUIPMENT REQUIRED: Your body and a little motivation!
#1 – 2 minutes Jogging (traveling or on the spot)
#2 – 40 Mountain Climbers
#3 – 30 180 degree jump squats
#4 – 20 Push-ups (on floor or bench)
#5 – 10 Bear crawl outs with hop
(30 second walking break)
#6 – 2 minutes Side Shuffles (mark a distance of approximately 25-30 feet and side step left to right)
#7 – 40 Reverse lunges (traveling or on the spot)
#8 – 30 seconds Plank
#9 – 20 Tricep dips – on bench
#10 – 10 Burpies
(30 second walking break)
#11 – 2 minutes Jump rope
#12 – 40 Regular lunges
#13 – 30 Frog Jumps
#14 – 20 seconds Shadow boxing
#15 – 10 Inch worms

WORKOUT #3 (Total Core):
EQUIPMENT REQUIRED: Mat, 5-10lb weight
#1 – 60 Second Plank Hold
#2 – 50 Bicycle Legs
#3 – 40 Mountain Climbers
#4 – 30 Body Stars
#5 – 20 Supine Leg Lifts
#5 – 10 Russian Twists using desired weight
#6 – 5 Roll-ups
(1 minute walking break and repeat)

I did a video to accompany this blog, to demonstrate some of the lesser-known exercises. check it out: http://youtu.be/19Kv2HOQXx0

There are so many variations of exercises and ways to switch up these routines. Feel free to put your own spin on a 20 minute workout. I hope I can motivate you to kick your own butt! Of course, if you need extra help contact me about personal training and my summer bootcamps. Just remember, every bit of effort counts!

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I write this blog from a place of love, understanding and true bliss. It’s an honest snap shot of life with a babe; challenges and all! Just to be clear, I am not the birth mother, I am the ‘other mother’.

I have always been one of those people that loves routine, cherishes a good night’s sleep of at least 7-8 hours, and need some form of daily activity to keep me sane. The birth of my son on September 23 has changed my life as I knew it forever.

Caring for a child truly puts life into perspective. You quickly realize that routine is a word you used to use to describe your morning. The only true “daily activities” you engage in are eating something and getting to work; tidying up and taking a shower only if you’re lucky. And sleep, who needs sleep?! Some nights you get five hours (at varying intervals) and some nights you get seven (those are the good ones). Oh yeah, and Yerba Maté has become my best friend!

Over the past month I have had to change my thinking and my approach to the day ahead and find creative ways to incorporate exercise into my life. I have come up with 5 ways to keep my body fit and healthy while caring for my little boy.
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1- Strap on the infant carrier and head outside. I know almost every street name in my neighbourhood as we (Griffyn and I) have strolled the streets at all times of the day and night and in all weather conditions.

2- While your partner is breastfeeding the baby (generally takes 30-45 minutes to do a feeding when they’re newborn) go for a jog. Better yet, spell each other off so you can both go jogging. This has been my ultimate survival tactic. You would be surprised how much better you feel getting some fresh air and blood pumping through your body. It truly does give you more energy!

3- Again, put the baby in a sling or other carrier (with any luck they fall asleep) and then you are hands-free to do lunges, squats, and even some basic dumbbell bicep curls or shoulder presses. I have a few exercise bands that are also great to use at home when you just can’t get to the gym.

4- Get a DVD that’s meant for caregivers and babies. I got my wife a Mama and Baby Yoga DVD. It’s perfect to do at home and voilà, you managed to get 20-30 minutes of exercise in without even putting your little one down!
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5- Plan exercise dates with new moms in your neighbourhood or join an exercise group. Whether it’s hiking, jogging, bootcamp or just walking, making connections with friends is a great way to keep things in perspective and keep you motivated. It can be tough raising a baby but when you have support and a network of other parents life can seem so much better!

I realize we’re only two months into this wonderful journey called parenthood so I know things will shift and change as he ages but one thing will remain: finding ways to keep active. This winter we plan to snowshoe, cross country ski and enjoy our local swimming pool. And before I know it, I’ll be chasing him around!

Any parents out there care to share what you’re doing to keep fit with your little one?

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Who couldn’t use a little extra encouragement from time to time?

Elemental Fitness Personal Training offers clients just that!

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I came to the realization several years ago that many people have the potential to live healthier lives but lack the motivation or skills to actually do it. That’s when working with a well educated and enthusiastic fitness trainer with whom you feel comfortable is key. Who better to hold you accountable each week, teach you proper technique and lead you down the path to success but a qualified instructor?!

Motivating others to achieve their goals is one of the main reasons I became a Personal Trainer in the first place. I live for exercise and eating healthy food; it’s truly what drives me each and everyday. But I know that not everyone shares my obsession passion. I hope to inspire and encourage my clients to set realistic goals and work hard to achieve them.

Motivation in simple terms, as it relates to health and fitness, is the basic impulse that compels us to optimize our well being in any given situation.

The motivation to perform a certain task often originates from a physical response. For example, when we’re hungry we are motivated to eat and when we’re tired we are motivated to sleep.

Far too often human beings are looking for the easiest route to maximum reward, especially when it comes to losing unwanted pounds. Whether you need motivation to aid in weight loss, to reverse ill health or to run your first 5km race, the best route to reach your goal is gradual increases, realistic goal setting and a “don’t give up!” attitude.

Motivational CD’s like this one can also help inspire you to reach new heights, be it fitness related or otherwise.

In case you hadn’t heard the news, I am now accepting clients! I’m happy to announce that I have secured a fantastic and well maintained space to offer fitness training right here in East Vancouver: Maximum Core Cardio Studio on East Hastings Street at Skeena Street. For those of you who have not worked with me before, I specialize in weight training, circuit training, nutrition coaching and encourage a holistic, balanced approach to health.

I’m full of enthusiasm, encouragement and have loads of motivation to go around!

Please contact me if you’re interested.

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Most of us lead such busy, fast-paced lives that we have trouble finding the time for regular exercise, myself included. Most people want results fast, while exerting the least amount of effort. Although no quick fixes actually exist in terms of healthy weight loss, interval training is a great way to get in shape when your time is limited.

Taking 30 – 45 minutes, 3 – 5 days a week to raise our heart rate through exercise is extremely important. Exercise is helpful for stress reduction, improved self-esteem, improved body image, and provides so many other health-related benefits. That being said, interval training is a great way to obtain all the benefits of cardiovascular exercise and strength training in the least amount of time. Interval training involves quick bursts of cardiovascular exercise (usually five minutes or less), followed by strength training exercises (usually two sets of two different exercises), followed again by cardiovascular exercise; done repeatedly over the course of 30 – 45 minutes.

Some facilities offer something called circuit training and this is essentially the same thing as interval training. There are quite a few gyms nowadays that have a sectioned off area with weight training machines specifically designed for circuit training. The goal is to work all the major muscle groups quickly, while allowing you to do cardiovascular activities like skipping, stair running, burpies, jumping jacks, etc… in close proximity to maximize both time and caloric burn.

Not only does this type of exercise work your entire body but it’s also easy to do anytime, anywhere. Even though I like going to gym to workout, on occasion I must find the motivation to work out at home. I have a set of exercise bands with handles, 10 and 15 pound free weights, a skipping rope, mini-trampoline and exercise ball. It honestly does not take much to get started- with a few pieces of relatively cheap equipment you’re on your way.

In-home circuit training options:
all weight training exercises use stretch tubing, free weights or body weight

* 5 minute warm-up (walking or light jogging)
* 5 minutes (skipping, jumping jacks, rebounding, burpies, running, stair climbing)
* 3-5 minutes (bicep curls, tricep kickbacks)
* 5 minutes (repeat cardio)
* 3-5 minutes (push-ups, standing row)
* 5 minutes (repeat cardio)
* 3-5 minutes (shoulder press, squats)
* 5 minutes (repeat cardio)
* 3-5 minutes (lunges, abs)

Interval training can also be used as part of your cardiovascular workout on its own. Whether you like the treadmill, outdoor running, speed walking, biking or the stair master, try varying your speed, level of difficulty and/or incline every few minutes. By doing this you burn more calories, get a better workout overall, and force your body’s cardiovascular system to work at different rates, making it stronger.

If anything, finding the time to do interval training 3-5 days a week is the perfect way to keep you limber and in shape. Your body will love you for it and you could start to love your body!

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