Fitting in Fitness

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hiking1Good Morning Everyone!

I hope everyone had a wonderful weekend. We had such beautiful weather here in the Lower Mainland and I spent the weekend enjoying every minute of the sunshine. I find as summer starts to bring it’s sunshine, it can be harder to actually make formal workout plans. So does that mean we slack and get lazy with our fitness goals? NO!! We have to adjust them to take advantage of the amazing weather. So here is how I fit in my workouts this weekend.

Friday:

I like to workout in the morning so it consisted of the following:
30 squats
30 lunges (each leg)
30 sumo squats
30 bridges

I did these exercises consecutively with a 2 minute break between sets. I repeated these 3 times.

Friday dinner in downtown Vancouver involved parking as far away as possible and walking in heels. If you are a girl then you know that walking in heels for 30 minutes straight is equivalent to running a half marathon. My feet hurt and my calves were sore. I earned every ounce of my steak at the Keg, especially after walking across the Cambie street bridge in a dress, doing my best to avoid a Marilyn Manroe dress blowing up incident. There may have been a bit of a flash…you are welcome people of Vancouver.

Saturday:

Despite finally falling asleep at 2 am after stomping around Vancouver in heels, I woke up at 6 and started getting ready to go hiking. I picked up a few friends and we headed out to Mt. Thom. After getting lost for awhile we finally made it to the trailhead. This was a beautiful hike and it took us approximately 50 minutes up and 50 minutes down. My uphill is better than my downhill because of my knee. We were rewarded with some pretty amazing views. hiking

Saturday afternoon was spent with Mel at our Relay For Life Fundraiser for the Canadian Cancer Society. Our team raised $3100 toward our goal of $10000. I spent the entire night on my feet selling 50/50 and being a referee for the toonie toss. I may have even done a bit of dancing. So this all had to burn a few calories. Right? ūüėČ

Sunday:

Up early to hit the water for paddling practice. I hit the grocery store before paddling because I had a busy day planned and wanted to have some healthy snacks for the beach. Paddling practice ended up being 3 hours on the water. Needless to say I was very HANGRY by the time the boat was finally put away. It was a wonderful way to start the morning.
paddle boarding

The rest of the afternoon was spent paddle boarding on the ocean, playing bocce and throwing a football.
Here is what was in my cooler for the beach:
– A lot of water
– Turkey peperoni bites
– cut up pineapple, cantaloupe, and fresh berries
– Rice cakes ( I was feeding more people than just myself)

Here is what I forgot to pack:
– Sunscreen (needless to say my scalp, arms, stomach are a little pink)

There are so many wonderful ways of being active that do not require being in the gym for hours on end. Although Mel and I love hitting the gym, we also enjoy doing a variety of activities outside that keep us fit. What is your favourite way to stay active and healthy during this time of year?

I’m Back… Running

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I have officially been cleared to be running again and I am so excited! I recently went for a jog on my treadmill in my garage and did some interval training. I haven’t run since August because of tearing my meniscus and my cardio has gotten fairly terrible. So I hopped on the treadmill last Friday and ran at a decent pace for 8 minutes and then did 30 toe touchers and 30 crunches and would get back on the treadmill. I ended up running for around 35 minutes and I felt great. My knee didn’t even hurt at all!

As a continuation onto Mel’s post about getting outside of your comfort zone, I managed to go for a 6 hour hike on Monday. I love the outdoors and being with nature but I was pretty nervous about this hike. As previously noted, my cardio is not in peak form and the thought of 6 hours was pretty daunting but I pushed myself to go anyways. The views were spectacular from the view points on the hike and I had a lot of fun. My knee did really well and I experienced zero pain. I was pretty slow going up and down the hills but the point was that I finished it and definitely want to do more hiking this summer.

Last night we had gorgeous weather so I arrived at paddling early to go for a run. It was my first trail run in a very long time and I was totally in the zone. Unfortunately, being in the zone led me to almost having a heart attack from almost stepping on two snakes! Yuck! I hate snakes because the are slimy and they move so bloody fast. I may have screamed at the top of my lungs and then felt really embarrassed. Thankfully it was quiet on the trail and I don’t think any of the bunnies I saw will be gossiping about what a baby I am. Anyways, I ran for about 25 minutes and then went to paddling practice. Out on the water we saw two beavers and a couple seals. It was a gorgeous night.

What are your plans this summer to get outside of your comfort zone? Mel and I are here to encourage you to try new things with your fitness and not to be afraid to stretch yourself. Always make sure you work out within you abilities and be gentle with your body. My knee is only doing well because I put the time in at the gym doing my rehab and making sure to rest.

Thanks for reading!
Mo xoxoxo

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Out of my Element

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So back in the day I used to be a big boot camp and spin class attender. Twice, three times a week if I could. Over the past couple years (odd diets, my affair with high intensity interval training and my love of mountain biking) my love of ass kicking classes has fallen by the way side (honestly what does that saying even mean? Did I even type it right?)
Ever since I started going to Golds in Burnaby I’ve been itching to get back into classes because let’s face it, there’s nothing like a good game of follow the leader to take your mind off the agonizing pain in your muscles.

Lesson #246 – Read class descriptions! I thought a class called “Sweat” would involve some cardio, maybe intervals, weights – all the stuff I love. I’m sure this class (led by an adorable married couple) mixes it up but tonight It was probably something I should have passed on.
I walk in, do some quick introductions and am advised we wouldn’t be doing any cardio tonight just arms and chest, ending with core. I’m cool with chest exercises, presses, flyes, it’s all good but this workout had none of that, all the chest exercises were push-ups – not sure if I’ve mentioned this in posts previous but I frickin hate push-ups! Hate may be a strong word but it’s the only thing that suits it. Anyways considering my neck has been sore all day and I was really looking forward to a good sweat I was immediately nervous and regretting my decision. Also I’m assuming everyone else in the class had time to warm up because I didn’t see anyone’s jaw drop in horror like mine when we started the workout with incline push-ups, followed by tricep dips and narrow bicep curls. (No warm up just straight arm death)14 of each, 4 times through – that’s 56 push-ups! I did that math in my head so if it’s wrong screw off! If you are like me and said “56 push-ups WTF?” IT GETS WORSE! After that round was done we switched to regular push-ups (I was well past the point of swallowing my pride and doing the push-ups on my knees), then overhead tricep extensions followed by regular bicep curls – 12 of each, 4 times through – make that another 48 push-ups! My arms were starting to become jello, I was heavily regretting not warming up. The next round was decline push-ups, which I surprisingly pounded out the first set of ten, followed my skull crushers and wide grip bicep curls, 10 each, 4 times through (you are seeing the pattern aren’t you) – I would say to add another 40 push-ups to my already ridiculous amounts but there was no way I could do 4 sets of ten and found myself laughing the third round when I pounded out a flimsly 2 decline push-ups. The core workout was brutal too – I was beginning to dislike my cute little married instructors. We were standing on plastic weight plates and sliding them one leg at a time towards our chest (mountain climbers) while in the plank position for 40 seconds, followed by bicycles, another plank/plate slide exercise and another an crunch death exercise. Second time through was 30 seconds of work, 3rd time through 20 seconds of work – woof my abs were killing me.
Then the sadistic side of me kicked in – there was talk of a “burnout” – I couldn’t quit now, everything except my legs were jello, my legs had to follow suit of course.
Have you ever heard of the song Roxanne? Of course you have! But you are probably used to the drinking game – one sip for everytime Sting says “Roxanne”. Well I introduce you to the burpee version of it – that’s right one Burpee for every “Roxanne” – I’ll tell you right now I much prefer the drinking game but I accomplished my goal – leg jello!
All in all the class wasn’t as bad as I thought it was gonna be (I only said this once I knew I would be getting out of it alive) and I look forward to taking another one of their classes, next year lol (kidding)

Sister Act Fitness endorses stepping out of your comfort zone and pushing your body to see what you are capable of – you may surprise yourself and end up doing 125 push-ups. And then you may barely be able to lift your arms to take your ponytail out but hey it’s all in good fun

Xoxo
Mel

Interview With a Crossfit Enthusiast- Meagan!

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Mel and I love finding information about different types of eating and exercise for our own personal knowledge and for our readers. We understand and promote that everyone’s bodies are different and we all need to find workouts that challenge us. Crossfit has become a huge movement in the last few years and one of our readers is a Crossfit enthusiast. We wanted to share this amazing fitness movement with you.¬†Let us introduce you to our friend Meagan Sarnowski Nelson.

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Sister Act Fitness: What made you get into Crossfit?
Meagan: A close friend’s husband became a trainer and in learning more about it, the variety and the difficulty level of it made me interested.¬†
 
Sister Act Fitness: What is your favourite thing about doing Crossfit?

Meagan: The variation, we rarely do the same workout again just different variations also the difficulty level. It is at your own pace but being in a supportive CF atmosphere makes you push your limits further. I love seeing my improvements. Even if it’s just adding 10 pounds to my dead lift I get a little happy happy feeling inside hehe.¬†

Sister Act Fitness: What would a typical Crossfit workout be? 

Meagan: There is really no typical workout. Each class is a different variation. We start with a warm up for 5-15 minutes then work on a strength/skill which could include a specific weightlifting movement or skill that we could work on and the strength/skill is than varied with different amount of repetitions. After that we go into a workout, the workouts range from 15-30 minutes of intense work usually keeping your heart rate up. Crossfit is famous for its common WODs (workout of the day) and they are typically named after a female, or a fallen soldier. These are benchmark workouts and aren’t completed every day but they help measure your progress when you do them again in a month or two. They are usually tougher but I always feel great after.¬†

Two of my favorite love/hate workouts are:
Cindy:
Complete as many rounds as possible in 20 minutes of:
5 pull ups
10 push ups
15 air squats
I love/hate her because it sounds easy but once your 5-10 rounds in you are feeling the burn and  have to learn to push yourself to keep going. 
 
Filthy Fifty:

For time: 

50 Box Jumps on a 20 inch box

50 Jumping Pull-ups 

50 Kettlebell Swings @30 lbs 

50 Walking Lunges

 50 Knees To Elbows hanging on bar

50 Push Press, 45lb bar 

50 Back Extensions 

50 Wall Balls, @14 lbs 

50 Burpees 

50 Double Unders (skipping)

And this I love/hate because it’s one of the toughest to get through but I feel so accomplished when I finish.¬†

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Sister Act Fitness: Top 5 songs on your workout playlist?
Meagan: We listen to Songza in the gym one I like is Hard Rock, Hard Bod or drop a beat. 
 
Sister Act Fitness: What is your favourite quote?
Meagan: Don’t let the fear of striking out keep you from playing the game. OR
A crossfit quote:
the goal is to get fit,
Make it the best hour of your day,
Stay safe,
Turn up the music,
High five some people, 
And blow off some steam.
So remember that,
Relax, have fun, work out. 
-Pat Sherwood
 
Sister Act Fitness: What is your favourite post workout meal?
Meagan: BBQ chicken and a fresh salad with fruit and nuts. 
 
Sister Act Fitness: What inspires and motivates you?
Meagan: Feeling great. Even after a tough day, it is a stress reliever. Motivation is to lead a healthy lifestyle to stay active in the things I love. 
 
Sister Act Fitness: What is your favourite recipe?
Meagan: It’s an easy one, the Maple Blueberry no-cook oats breakfast.¬†

 
Sister Act Fitness: My cheat meal I could not live without is…?¬†

Meagan: Lasagne or any pasta and dessert. I would love to opt out of dinner to just have dessert haha

 
Sister Act Fitness: What does a typical day in your eating look like?
Meagan:

Daily food:
 Breakfast:
No cook oats with blueberries 
Coffee
Snack:
Fruit or yogurt or both
Lunch:
Chicken, veggies and either couscous or quinoa. If I’m still hungry I will have some salad.¬†
Snack:
Apple and cheese
Dinner:
Chicken, small salad, veggies, and either mashed cauliflower (my fav, have about once every 10 days) or we will have a carb such as rice, quinoa, couscous or baby potatoes. 
 
I do not take any supplements currently other than a BCAA drink during my workout, and on off days. 
 
Sister Act Fitness: What is your favourite thing about Sister Act Fitness?
Meagan: The updates! I love the recipes and new ideas you’ve tried ¬†it has been a great help and motivation.¬†
 
Sister Act Fitness would like to thank Meagan for sharing her healthy lifestyle and Crossfit with us. Have any of you tried Crossfit? What do you do for your workouts? Sister Act Fitness would love to hear from you!  
 
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Superbowl Challenge!!!!!!!!!

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Hey you! Ya you! The one who plans on feasting during the Superbowl game (yes I’m talking to myself) – How about accepting a little interval challenge before you chow down?

“Now why on earth would I do that Mel?”

Because interval workouts speed up your metabolism and keep your body burning fat long after you have completed the sweat-fest. How does it compare to regular cardio? “You see the instant that you are done with low intensity jogging, your body is done burning calories.¬† But, do an intense set of intervals, and your body burns calories for the 2-4 hours after the workout” (taken from the article here: http://www.bodybuilding.com/fun/fat_loss_with_interval_cardio.htm¬†) I’ll leave all the technical mumbo jumbo to the professionals but the bottom line is that cycling high heart-rate with low heart-rate is great for burning calories

So – what’s the challenge you ask? It’s 3 different exercises done as fast as you can then a one minute rest – then you repeat¬†4 more times for a total of 5 sets. Yes we are keeping this short but sweet – if you have more time feel free to repeat the set a couple more times (and brag about it on our facebook page – we smile when you do) if you have less time so be it – even in 10 minutes you should be sweating and cursing Sister Act Fitness

Here’s the break down:

First things first WARM UP (5min walk outside, arm swings, light stretching, treadmill, elliptical – whatever, get moving for 5 min, get your heart rate up)

Then cut the crap and let’s kill this (start your timer, if you dont have one no big deal):

Jumping Jacks – 30 of them

Pushups – 10 of them

Squats – 30 of them (remember to stick that butt out as if you are going to sit on a chair, keep your back arched and chest up)

1 min rest (focus on getting your breathing back under control) 

NOW REPEAT!!!!!!!!!! How many sets can you do in ten minutes? I’m going to do this workout tomorrow as well and post how many sets I completed. PS if you know me you know I hate pushups! I do them from my knees and I’m not ashamed to say so – if you can only do 5 then do 5 – this isn’t bootcamp this is asscamp as in get your ass moving before the chicken wings hit the table at the Super Bowl party!

If you do happen to eat a bit more then you wanted try¬†drinking some tea after – my favorite is peppermint after a meal, helps with digestion ūüėČ It also wouldn’t hurt to take a digestive enzyme before and after you eat – I know I will be

Let us know how you did as we loving sharing with our little community ūüôā

 

Sister Act Fitness wishes both the Denver Broncos and the Seattle Seahawks good luck tomorrow, however, given proximity to the Hawks Nest and the fact that the house we are watching the game at is heavily inhabited by Hawks fans we can’t help but say GGGGGGGGGGGOOOOOOOOOOOOOOOOOO HAAAAAAAAAAAAAAAAAAAAWKS!

(Please don’t unfollow us)

 

 

 

 

 

 

My Last Year of My 20’s…

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ImageHappy birthday to me! It’s Mo and today I am 29! I feel lucky that I have one more year in my 20’s. I woke up this morning at my usual time of 4:30 am and got ready for the gym. My husband got me an awesome new workout shirt, my favourite chocolate and made me an incredible video of some of my favourite pictures. I hit the gym this morning¬†and completed¬†this brutal workout: http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer-phase-2-day-40.html¬†

I did not take a rest day today because we have been having a lot of birthday treats lately. I went to Victoria with a group of my friends on the weekend to celebrate our birthdays. We had an incredible high tea and I indulged in many ways. I will also be attending two more birthday celebrations this weekend and a dinner with family tonight. I had to get my butt up this morning and start earning all of those cheats. I am trying to make my cheats in moderation.

So when I was on the treadmill this morning I was reflecting about the last year and the things I want to accomplish before I turn 30. I created a bucket list a couple years ago and I add to it regularly. I completed three things from my bucket list last year that I want to share with you:

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1. Learning to surf: since I was a child I have been obsessed with surfing and surfers. I used to have my room plastered with posters of surfers. I was obsessed but had never taken lessons. I have surfed in Australia and Tofino but had it all wrong. My friend Becca and I went to Costa Rica on a surf and yoga vacation and I finally learned to surf!

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2. Ziptrek: I am terrified of heights so going ziptrekking in Costa Rica was a stretch for me! I am thankful for the people in my life that push me to stretch myself. When I actually did it, it wasn’t even scary.

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3. Boudoir Shoot: This year I took part in a boudoir shoot and it was one of the best things I have ever done! I am going to do an entire post on it one day but this was one of my favourite things that I crossed off my bucket list this year.

So what is on my list to do before I am 30:

1. Travel to a different country: My sisters and I are planning a big trip for my 30th but there may be a smaller trip before then.

2. Fitness: Get my body as strong as possible before I may have to have knee surgery again. I want to get a 6 pack this year!

3. White Water Rafting

4. Have 100 followers for our blog!

I have many more ideas of things I want to do but I want to keep it manageable. I would like to say a big thank you to all the people in my life who have supported me, challenged me, encouraged me and made me laugh this past year. I feel very thankful that I have such incredible people around me that pat me on the back and also give me a¬†kick in the ass when I need it. I love you all very much and I wouldn’t be where I am without you.

As special shout out to the other half of this blog. Hope it is a fit and healthy year for us! Watch out 29… here I come!

Starting Week 3 of Live Fit Trainer- 3 Pounds Down

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ImageHey everyone! It’s Mo and I just finished week 2 of the Livefit trainer. I am still loving it and feeling great. I have had a few cheats over the past couple weeks but have been trying my best to be consistent. I lost 3 (scale) pounds but I feel as if I have been gaining muscle. The last time I did this program I found that I started to bulk a bit in the second phase due to the increase in food and the lack of high intensity cardio. I am looking forward to starting phase 3 in a couple of weeks and amping it up. I still need to be very careful with my knee because I am waiting for a scope to see the damage I have done again. I injured my knee again in August and it has been a very long and slow process to recovery.

Anyways, while doing my workout on Friday I strained something in my abs. It hasn’t been super painful but uncomfortable enough that I checked it out at the doctors and it turns out that I did strain something. It is important to rest when your body needs it and my body has an annoying ability to let me know when I¬†HAVE to rest. ¬†I took¬†a couple days off and that time off made it difficult to get up to go this morning. This image perfectly captures what was going on in my head:

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Despite that internal conversation, I still forced myself to go and I am really glad I did. January is a very busy month with a lot of birthday celebrations so it is crucial that I get my workouts in when I can. The gym was packed full of people this morning but the atmosphere pushes me to work harder than I would ever work at home. I was motivated by some of the women lifting heavy and even doing pull ups. Anyways, I finished a shoulder workout and once again remembered how much I hate them but I am motivated to get strong shoulders!

We want to hear from you! Which muscle group do you hate working out? How do you regain motivation when you break your routine? How are your doing with your goals for 2014?

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