Tag: Goodlife

Goals, Not Resolutions! 

I do not make resolutions ever but I do make goals for myself and this 2017 is full of Big Ones! 

I’m running my first 100k trail race in May and I need to be strong for this race as it’s on a technical trail with a ton of hills so I’m embarking on a new challenge. I’ve registered for the Bodybuilding.com 250k challenge! I will be doing an intense 12 week lift program that I will design on my own using bits and pieces of info from my Alpha Female program, Jamie Easson LiveFit trainer and the BodySpace app. I will only be doing 20 min Hiit cardio sessions 3-4x a week and at least 2 leg days per week. 

I will post my workouts daily on my Facebook page ! I will also post on my Instagram page. There is so many ways to follow me on this journey so let’s connect. 

The 12 week program begins Monday Jan 8 2017. I’ve done my before pics and they are horrific! How did I lose all my gains from my Alpha Female program in the summer? I got fat again! Weighing in at a solid 177lbs 

There I am and here I go!

Nutrition wise I’m not worrying about calorie totals but more macros numbers. I’ve set my macros at 40% fat , 35% protein and 25% carbs. I’m an endomorph and after researching it I need to consume more fat and less carbs – but not No Carbs! 

So there will be a lot of steak, eggs, sweet potatoes and protein shakes in my life. 

I will be spending a lot of time at GoodLife Fitness working on my gains and loving it. 

Stay tuned and follow along! 

Thankful Thursday 

* This post has been written as part of the GoodLife Fitness blog ambassador program, all opinions expressed are my own. 


 I’m thankful for today. 

Each and everyday is a blessing and if we all could just embrace that the world might just be a happier place. 

First off – I’m thankful that the lord blessed me with 3 fantastic kids. They are my life. If you weren’t aware my youngest is a Type 1 Diabetic and everyday is a day of discovery with this disease. I’m thankful that I used to be a nurse and I can manage her care both as a mom and a caregiver. 

I’m thankful for my health, last year I was injury plagued with my foot and I didn’t run as much as I’d like. This year I’m focusing on getting all the help I can – super thankful for my massage/sports therapist! 

I turn 46 in a few days and don’t feel it , I owe this to my daily gym regime at GoodLife Fitness where each and everyday I run and lift and make my body stronger. I am definitely in better shape at 46 than I was at 26. 

My nutrition !!!! Thank you plants!!! I’m so very thankful for the earth to provide me with the nutrition I need. My focus is Clean protein, complex carbs and good fats! On this note – thank you to my Instant Pot which has become my new favorite kitchen gadget! I can cook 4 sweet potatoes in 15 min and I made whole grain brown rice in 21 minutes! Thank you!!!

Basically I’m at a point in my life now where my happiness comes from fitness, nutrition and my family. These things I’m thankful for and let’s all reflect on what we have in life. 

Don’t Be A Gym Judge!

*This post has been written as part of the GoodLife Fitness Blog Ambassador program. All opinions expressed are my own.

Do you have a story? A reason why you are at the gym? Do you ever get discouraged by the buff people there?

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We all have a story and a reason, we need to not feel discouraged when we enter a gym. This is a place filled with all kinds of people. There are the buff super lifters who grunt, moan and yell when making those heavy complicated compound lifts. Don’t fear them, watch them, learn from them and study their form. In the same token , Mr buff super lifter , don’t look at the overweight guy trying to figure out how to put the clips on the bar and laugh at him. Help him, guide him and encourage him. Don’t laugh at the girl who is always on the elliptical and claim ” omg all she ever does is cardio, doesn’t she know she needs to lift” , let her do what works for her. To those who choose group classes over individual training, maybe they are encouraged by others and need that support, don’t think they are any less committed.

I have been there, I was that overweight girl on the treadmill, walking and watching people because I was afraid they were watching me. It took some time before I felt comfortable in the gym. The people at my GoodLife Fitness are helpful and always encouraging. Yes there are times when even I don’t know how to use a piece of equipment, typically I will just wait and watch someone use it and then I figure it out. But don’t judge me or anyone else who is there trying to make life a little better for themselves.

JUST DO YOU!

 

GoodLife City Chase Race

*This post has been written as part of the GoodLife Fitness blog ambassador program.

The GoodLife City Chase   is known as Canada’s Largest Urban Adventure. This race tests both your fitness level and your mind. This is very different than your typical running races as you compete in a team of 2 and you get a clue sheet at the beginning of the race. You will need to decipher these clues and find hidden “Chasepoints” located throughout the streets of Toronto. You must navigate between 10 “Chasepoints” to return back to the start/finish line to claim your victory and proceed onto the after party.

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Need further info on this most epic challenge, here is a little snippet as taken directly from the website

“What the heck is a ChasePoint?!:
A ChasePoint is a unique challenge that will test your wits, athletic ability, team work, good looks, speed, intelligence, or personal limits! Click to watch a video that will show you some of the challenges.

What if I can’t run so good?!:
To navigate The Chase, you can either use your feet or take public transit. All different fitness levels participate in this unique adventure!

What if I can’t think so good?!:
During The Chase you are encouraged to use technology including phoning a friend if necessary. If you don’t have friends … well then here’s hoping you’re smart!

Do I need to like my teammate?:
There is a 50/50 chance you won’t like them by the end of this race … so choose someone you REALLY like to ensure you still talk to them after the event! Get ready to have your friendship tested!

For those harder core competitors there are also extra challenges to check out and of course winning entrance into the National Finals. The GoodLife Fitness City Chase is unique, challenging, and a mountain of fun.”

 

So cool right!

Heres the link to register for the Toronto event here on June 25
And for the August 20th race in Toronto  here . 

 

Because I Don’t Play Well With Others- Virtual Classes

*This post has been written as part of the GoodLife Fitness blogger ambassador program. All views and opinions expressed are my own.

I am the first to admit that I am not one to partake in group fitness classes. I don’t know why but to me I just like to do my own thing. Yes I did Crossfit which is totally involved with others but even then I was simply competing with myself. I have always wanted to do a spin class but its far too full of people and I just never did it. Well GoodLife Fitness has added Virtual Classes to their programs  and I am stoked! I love this idea as you get to simply go up to a machine a pick a program you want to do. I chose to do a spin class and the beauty of this is you can do an RPM ride or you can ride through some amazing courses in the coolest cities!

 

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I chose to do a super tough 30 min RPM class and my “class” looked like this. IMG_8094

I am not going to lie, it was hard but I pushed myself and I loved it. I was one sweaty mess by then end of it and my legs were jello!

IMG_8095 If you want to check out all the different classes that are offered have a look HERE .

I will definitely look into more of these classes because I love that I can go pretty much anytime and do whatever workout I want, so long asschedule group class is not going on.

Go check it out if you are like me and don’t play well with others or simply because choosing to do what you want when you want works too!

 

Remember, have fun because if you aren’t then why do it!
PS – yes I realize my pics are side ways 😂 I’ll fix that eventually 🙃

 

 

 

 

 

 

 

 

GoodLife Fitness and ParticipACTION 

GoodLife Fitness and ParticipACTION are teaming up to get Canadians started on the path to an active and healthy life. From November 22-30, GoodLife is hosting a ParticipACTION Open House, and will be giving Canadians access to all clubs across the country, for free!
Here is how you can get started on your own fitness journey or spread the word to your friends and followers

Sign Up for a FREE 7 day pass
Activate the pass any time between Nov 22-30, and have access to any GoodLife location for the next 7 days!
How to get started at the gym + facts and stats on physical activity, click on the link below

Get Started
So what’s your excuse? There is no time like the present to get out there and get started on your journey.

Injured? Don’t couch it, move it!

*This post has been written as part of the GoodLife Fitness blog ambassador program. All opinions expressed are my own.

Are you suffering from an injury and can no longer participate in your sport of choice?

Don’t become a couch potato and use it as an excuse to hibernate, keep moving that body! There are many ways and activities that you can continue to exercise even if you are injured. Obviously you must use common sense and make sure you Dr is ok with it.

For me I have a navicular stress fracture and was non weight bearing and on crutches- BUT that did not mean my arms were broken.

Here are just a few exercises I did from the comfort of my living room. Grab a chair and some Dumbbells

 this is a great shoulder exercise doing 3 sets of 12 reps.

Then I moved onto biceps and triceps

  I also do hammer curls and alternate cross body bicep curls.

I have my cast off now so I was so stoked to take my boot to GoodLife Fitness for a proper upper body workout.

Here is what went down today, it was a doozy!

UPPER BODY

Barbell curls 30lbs 3 x 12

Hammer curls 20lbs 3×12

Side lateral raise to a T 7.5lbs 3×12

Front raise 7.5lbs 3×12

Shoulder Press 17.5lbs 3×12

Seated dual pulley cable row 55lbs 3×10

Straight arm pull down on cable machine 30lbs 3×10

Seated lat pull down 65lbs 3×10

Rock it Machine bicurls 65lbs 3×10

Rock it Machine shoulder press 40lb 3×10

Rock it machine dips 40lbs 3×10

Assisted pull ups 3×8

ABS and GLUTES

Rock it Machine Abs 40lbs 3×10 (front and obliques)

Planks

Leg raises 3×15

Donkey Kicks 3×15

Glute bridges 3×15

These were all done in my boot and I made no excuses. I have yet to be told I’m non weight bearing again so I will continue to work my upper body to death. I can’t do cardio so I’ll just lift weights faster with little rest between sets. I was super sweaty today so I definitely burned calories.

So if you are injured and can’t get to the gym, run, spin or do any heavy lifting – there is always a substitute and a way to modify exercise. Don’t hibernate and get fluffy, figure out what works for you. Go online and research exercises that will work with whatever injury you have. Stop making excuses and stay positive. Injuries go away, fat stays longer!

Let’s keep motivating and inspiring each other. Injured or not – WE GOT THIS! We will be back , stronger and fitter than ever.

Why the Y can kiss my A**!

Oh boy , this girl is fuming! 

I am a very loyal gym goer and my home gym is and will always be GoodLife Fitness but I decided to activate my Y pass a few weeks ago so that when I needed a run I could go. 

Well , this past week they put up fancy shmancy neon signs everywhere with their ” Rules “. One of them being – cardio is limited to < 30 minutes from 8-11am and 4-8pm. Huh? What? This gym is never packed and I have never seen a line up for the cardio , if there was such a line up then yes I would abide by the “time limits”. 

Then this am was the kicker which led my to this mood  

 
I was on the bike this am with the other 5 people in the gym and I received an important business call, I had my ear buds in and I was talking into my phone quietly, when Mr ” 70 year old trainer” comes up and says – ” you can’t be talking on your phone ” I explained my situation and that I’d be off in a sec – Nope – get off the phone. I’m like well you are talking to that other old dude , what’s the difference? The number of people who stand around and “talk ” in that gym is phenomenal. What the fuck is the difference if I’m talking into a portable electronic device asshole. I’m not bothering anyone. I promptly left the gym to head to the crowded change room with the other seniors then threw my membership at the front desk and gave them some honest, heart felt feedback about their facilty – which is basically a Senior Rec Plex! If you aren’t 80 and with a walker you do not matter! 

Here is my biggest issue – I PAY THE SAME AS EVERYONE ELSE , so – why are you not limiting the number of reps/sets  a person  can do in the squat rack? I may have spent too much time on the mat stretching – better limit floor time? 

This is a joke ! 

I am an athlete , training for something. Do Not tell how, when or how long I can train for when I pay the same $$$ as every other member here! 

So it’s safe to say – today I told the Y to KISS MY ASS! You are no longer getting my money, I refuse to support you in the community and I will continue to train at my “Real” gym. 

Thank you for absolutely nothing! 

Back To Routines

*This post has been written a part of the GoodLife fitness blog ambassador program.

I need routine in my life and this summer has been rough. It is virtually impossible to stay on track when you have a kid in summer camp, moving a kid to college and vacation.

Well thank god for back to school because I am back to my regular programming!


The minute my little leaves for school I hit up  GoodLife Fitness for my workout.

Today’s WOD included


4 mill miles followed by a Back & Bi workout.

I had to hit the mat today and roll out from Sunday’s 17 miler.

Getting my workout done in the am works perfectly for me. I schedule all my work appointments for after gym time so I ensure I get it done. This leaves me with the whole day to be busy and I feel amazing too.

Do you need routine and order in your life?

Tank Top Arms Workout

* This post was written as part of the GoodLife Fitness Blogger Ambassador program , however all opinions expressed are my own .

Ok ladies , summer is around the corner and we all want to be baring our arms – BUT that darn chicken skin hanging !

I have been putting a lot of work  into my upper body workouts  at  GoodLife Fitness and focusing on my biceps, triceps and shoulders .

I figured I would share with you some of these workouts so we call all bare those arms .

My favorite bicep exercises are

( all done with 10 reps x 3 sets)

Preacher curls with an EZ bar

Dumbbell concentration curls

Alternate hammer curls

Barbell bicep curls

Cable bicep curls with straight bar

Dual cable bi curls

Alternate incline dB curls

Now my favorite Tricep exercises

Standing Tricep extension

Cable Tricep pull downs

Skullcrushers

Bench Dips

Cable 1 arm Tricep extension

Now my favorite body part to work – Shoulders

Arnold’s

DB shoulder press

Military push press

Alternating cable shoulder press

Front raise with plate

Side lateral raises

Bent over rear delt raise

Lying rear delt raise

Push ups

Reverse flyes

I find all my exercises and workouts on Bodybuilding.com . They have great videos and how to’s !

Make sure you pick a weight you are comfortable with and can safely lift for 10 reps. If you can’t then lower the weight . Once you get comfortable and the weights are easy it’s time to up them!

Here’s so nicely rounded shoulders , sculpted biceps and tri’s that pop.

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