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enhance my life

i am quite excited to open the studio for COMPLIMENTARY workout time.

yes, it is sunday on the house!

it is sunday. sleep in. spoon a bit with someone warm and/or furry and/or virtual and/or reptilian — hopefully not all 4 at one and the same time. ewwww. sip a coffee. then get your relaxed backside out of bed and come sweat a sunday workout.

free-stuff

you know your inner fitness freak really wants to, so, how could it get any better??!

heck, bring your coffee with you and, yuppers, jammies really are workout wear!

the studio, there for your considerate and considered use, is:
– open to current clients and non-clients. you do not have to be a studio regular, past or present, or a private client to feel free to drop in
– all equipment will be available for use. well as long as you know how to use it and do so respectfully (you really don’t want to see my cringe-y face). kettlebells require specific instruction prior to on the house availability, so get in touch with me if you’d like some specific instruction
-workouts will be self-directed, that is, not led by an instructor, though i will be present and available for assistance if needed. also, if you’d like a workout template/program, i am willing to provide basics and progressions – you just need to request in advance

bebold1if there is interest, a sunday morning powerlifting group can be established. movement instruction and testing 1RMs would be done on specific dates and progression programs provided. let me know and we’ll set some dates.

and if you wonder why i’d open the studio door wide for most anyone, it is because the space is there and awesome and wants to be used. it is because you should be able to access stuff and space you need to enhance your fitness. it is because strong is good, very good indeed. it is because i need to get out of bed and travel into charlottetown one more morning a week. (if you can figure out which one of these reasons does not belong, i’ll buy you a coffee).

so, drop in. have fun. get fitter.

 

 

Hey. There are a number of changes being made to the studio class schedule. Please check out the Google Calendar (…where it says “click here” on the top of the left column on the home page) to see the full month lay out.

The evening Yoga Classes have been taken off the schedule. I’ll miss these classes so very much.

Creative Core has been moved from Tuesday at lunch time to Thursday at lunch time so there aren’t core classes on two consecutive days.

The Thursday lunch time Kettlebell Class has been moved to Tuesday at lunch time.

A 1pm Kettlebell Class has been added to Fridays! Yay for even more Love Kettlebell options!

A TRX Kettlebell Combo Class is now on schedule! Wednesday’s at lunch time you can have your backside served to you as appetizer and main course.

I conduct a kettlebell class at 8:30am on Saturday mornings.  I have, on occasion, set this up as a kettlebell circuit in order to offer up a chance to play with other toys in the studio — such as the heavy ropes, clubbells, trx trainers, bosus, gymsticks, sandbags, equalizers, med balls, gliders, stability balls, weight vest. You get the picture.

The circuit classes are fresh and fun so they are popular and in demand.  Their popularity has led to them becoming a regular feature on the first saturday of the month.

This past saturday, the energy, and intention in the studio had a definite playful quality to it.  It reminded me of children, raw and naturally enthused, joyfully playing all-out, exhausted from one activity but eager to take on the next.

Here’s the kettlebell gymbooree workout:

50 seconds work/20 seconds recovery & transition time. Allow 10 seconds additional recovery time between rounds.

Round 1:

Round 2:

  • Kettlebell alternating tactical lunge
  • Glider crossunders
  • TRX hamstring curl
  • Walking kettlebell swings
  • Glider Mt. Climbers
  • Kettelbell hip lifts

Round 3:

Round 4:

  • 1 1/2 rep bottoms up kettlebell squat
  • Clubbell tick tocks
  • TRX triceps extensions
  • Kettlebell drag
  • Plyometric squats
  • Kettlebell crunch

Tough and satisfying, this workout was so much fun to watch! I’m betting those who completed it were well satisfied too!

Now that my work schedule has reached a momentary lull, and momentary means on the order of about 16 days, I am taking the opportunity to get my own training organized and back on track.

I have registered for the PEI Marathon Confederation Bridge 10k Run with the intention of making it my first official barefoot race.  I need to kick a training program into place pronto.  So, that happens this week.  I’ve picked a program from Runner’s World that I like. I’ll have to omit one week as I am 7 weeks out from race day rather than 8 and I’ll tweak the schedule in a few other ways too.  As my training time will be limited, I like that this is a 3x/week schedule.  Last year I completed a 5x/week training program for the same 10k.

I also need to get in some high intensity short duration sweat fests, incorporating functional movement patterns.  This kind of interval work will help whittle away at the exuberances of my body, collected as a result of two challenging years worth of bilateral adhesive capsulitis, the continuing limitations set upon me by a minor motor vehicle accident, an excitingly busy work schedule and my recent penchant for slothliness.

Have I covered all the excuse bases?  Having exhausted them, it is time to exhaust myself on a regular basis.

So, intermingled with my physiotherapy exercises and my osteopathic self-administrations, I got my sweat on today.

3 rounds for time (mine was 17:27):

  • 10 left/10 right TRX pistol squats (’cause I can’t do an unassisted pistol…yet)
  • 10 left/10 right 12kg kettlebell snatches
  • 10 TRX push ups
  • 10   double 12kg kettlebells deadlifts
  • 10 BOSU dynamic planks

I panted and sweat.  That’s a very good state of affairs in which to find myself.

Check out the BOSU dynamic planks in this video:

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