This morning as I watched this group of athletes push through a doozy of a workout I was filled with so much joy and gratitude.  I'm so honoured to be able to coach these athletes each week and see each one of them reach goals, conquer things they couldn't do before, and push through workouts they want to quit.  

So nice work gang and thank you for making my job so rewarding.

No better way to start the week then getting a good sweat on!! These guys did that this morning. 

Summer is coming to and end which means its to to check in with your goals and see what you have accomplished already, and what you still want to achieve before the year is over.  So pull outs those goals you set earlier in the year, adjust, modify and add what you need in order to finish 2018 off with a bang.

Summer can often be a time where we indulge a little more with food and drinks and when it comes to getting back on track it can often be difficult to stop eating these delicious summer foods.  Check out this info graph from Precision Nutrition on Why it's easy to overeat on junk and how to stop!
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It's time to clean out those cupboards and plan your workout schedule for the next few months.  
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Three rounds of complex 1 & 3
Complex #1:

• Resisted thrusters - 15x
• Chest press and rotate - 15/side
• Plank side hip touches - 30x

Complex #2:

• 1 km run

Complex #3:

• Split squat and press  - 15x
  
• Banded biceps curls - 15/side
• lateral bounds - 40x
• Full sit up - 20x

Complex #4:

• 10 sprints - approximately 25m.  Sprint 25m then walk back.  Once you have returned to start location, sprint again.

Check out the link below for video of most exercises:

​​https://www.youtube.com/playlist?list=PLrwX-660Ath2lWKM-konRg5aHJLokAbBF

Today's workout only has six exercises that you will do 10 rounds of each.    You will need a watch or phone that has a timer on it.   All exercises are 20 seconds of work 10 seconds of rest, 10 times. Stay on exercise one and complete all 10 rounds before moving onto exercise two.  Have fun.

Exercise #1:  Step up - alternating legs (on a picnic table or stair in your house)

Exercise #2:  Elastic chest press - wrap the elastic around a tree

Exercise #3:  Sprint - Find an area you can run back and forth about 20m

Exercise #4:  Jump squats

Exercise #5: Bent over wide pulls (wrap the elastic around a tree or pole)

Exericse #6:  Tricep Up/Downs

Check out the link for videos of most exercises:
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https://www.youtube.com/playlist?list=PLrwX-660Ath2lWKM-konRg5aHJLokAbBF

If you have weights by all means use them.  If not these are all body weight or elastic exercises

Complex #1: 3 rounds

• Alternating Front lunges - 20 total
• Push ups - 10 
• Elastic Split stance row - 10/side

Complex #2:

• 500 skips

Complex #3: 3 rounds

• Banded Squats - standing on your elastic with handles in both hands at your shoulders x 20
• Rear Delt pulls with elastic  - 10/side
  
• Elastic rotations - 10/side
  

Complex #4:

• 500 skips 

Check out the link below for video's of most of the exercises:

https://www.youtube.com/playlist?list=PLrwX-660Ath2lWKM-konRg5aHJLokAbBF

 Summer is a great time to get outside and switch it up from you regular routine. Hiking, running, playing tennis, kayaking but I know it can be worrisome that you will lose all the strength gains you have made over the winter.   I'm personally camping and travelling a lot this summer and will not have access to a gym so I will be posting some "Do it anywhere workouts"  throughout the summer.  

Things to travel with:

• Elastic (slatix) multiple colors if possible
• skipping rope
• running shoes
• workout clothes

Check back often for new workouts!
​Happy Summer

Calorie counting is not only time consuming but as you will see in this article it is not the most effective or accurate way to help you stay within your limits.  Check out Precision Nutrition Lesson #1 on The Best Strategies for Calorie Control
​Topics include:

• Surprising problem with calorie counting
• Calorie control guide for men and women
• No more meal plans...6 better ways to transform your diet

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Today I want to take the time to give a huge shout out to Richard, a client who has been training with me for nine years!!