Finisher Workout
After a strength workout I will often add in some intensity as a "finisher" meant to really push myself or a client. It's a great way to get the heart rate up, burn more calories and can help you see more results with your strength workouts. It's a great way to add a metabolic component to your strength workouts, especially if you don't have time to add those in other days. Take about 10 minutes at the end of your workouts: 
1. Battle Rope jump Jacks 20s
Rest for 3 minutes, perform 4-5x
**You can only choose one of these exercises to perform for 20s rest 60s and repeat 4-8x, it does not have to be a circuit. Or chose 2-3, again ensuring the work to rest ratio is 1:3
Still In Edmonton
Outfit: Tee-Bamboo Ballroom, Sweater-Simons, Jeans-Dynamite, Boots-Aldo, Purse-Winners, Sunnies-ILYMIX
Fitness Motivation
For those of us in the wild west (and north) it has turned quite nearly into winter over night, we have bypassed fall and gone straight into cold and snow. This has every I know feeling rather low on the motivation level. The weather should improve for us soon but unfortunately for us we have 6 months of winter to look forward to after that so we are going to need figure out a way to stay motivated for these grey months!
1. Plan Ahead:
2. Grab a Gym Friend:
6. Try a new workout class:
1. Plan Ahead:
Look at your week coming up, physically write down which days you're doing what. Write out the exercises on each day even, then you know exactly what you have to get done and even if you don't really feel like it you're more likely to go if it's scheduled. I like having a visual reminder too so a weekly calendar for the wall is always helpful!
2. Grab a Gym Friend:
Working out is always easier when you have someone to go with you, who will hold you accountable on those days you just don't feel like it. Make sure it's someone reliable, don't be the gym friend who suggests beers instead of a workout.
3. Hire a trainer:
I know it can be expensive but a lot of my clients tell me if they didn't have an appointment with me they would not have gone to workout. You can also go see a trainer for them to just build you a program, starting a new training phase or getting a new program can really mix things up and get you feeling motivated if you're not digging your routine anymore. Having a professional set something up for you is great because they can tailor it to your needs, your level and your goals. So not only is it more exciting you're more likely to see results if you stick with it!
4. Set some goals:
4. Set some goals:
Some real, concrete, time sensitive goals like "I want to gain 5 lbs of muscle by November" or "I want to cut my 5km running time down by 1-2minutes by the end of october" these things are great and if they're important to you and you're excited by your goals you're going to feel motivated to do it!
5. Dedicate it as your "Me Time"
If you're super busy with work, school etc, take it as a dedicated break away from all that. If you're super stressed you're much more likely to be excited for a workout because it's a mental break. And guess what? Your productivity will increase when you're done!
6. Try a new workout class:
Sometimes something new can be just the thing to light a fire under your butt and give you some motivation! Since it's colder here now we go back and get more into rock climbing, we haven't been much in the summer months because we were doing more outdoor stuff. But I'm so excited to get back into it now!
Fall Favourites
This long sleeve top was a recent purchase after my shopping ban ended. A very simple piece with a bit of a knot in the front, super soft, comfortable, made in the US & designed in Canada. Damn I love it when something hits all my boxes!! It's going to be a great addition to my wardrobe in the next few months.
Outfit- Jacket-Zara (second hand), Top-Jackson via Miss Boss, Jeans-Dynamite, Shoes-Leoffler randall (second hand), Shades-ILYMIX,
Overhead Press Progressions
Gaining strength in the overhead position, start with adding the first 3 exercises to your strength program for a few weeks. Once these have been mastered, move on to the more challenging exercises as long you can perform them painfree.
1. Overhead Raises:
Light weight, start with hands by your side raise overhead while keeping your shoulders down and squeeze your midback
2. Kneeling Press
One knee down, hold bar by shoulder and press straight up keep the core tight and glutes squeezed.
3. Seated single arm press
Sit down, back flat against chair. Hold weight by shoulder and press straight up keeping the core tight. 
4. Walking hold
One dumbbell in one hand, hold a KB in the other hand, keeping the shoulders level and shoulders tight.
5. Press from standing
Split stance position, press overhead one arm at a time.
6. Standing overhead press
Can use dumbbells or a barbell, feet shoulder ditance, core tight and press overhead ensuring the lower back doesn't round.Thai Quinoa Salad
Ingredients:
2 cups quinoa
2 cups red cabbage
1 cup shredded carrots
1/2 cup red onion
1/2 cup green onion
1/2 cup crushed cashews
1/4 cup chopped cilantro
sauce:
3 T soy sauce
1/2 cup natural peanut butter
1 T honey
1 T rice vinegar
2 T ginger
1 T sesame oil
Directions:
1. Cook the quinoa
2. Chop up the veggies, wait for the quinoa to cool
3. Mix up the sauce and mix everything together!
Fall's A Coming
It's the first week of September and it's basically full-on autumn. The temperatures have really taken a nose dive, although I'm having a hard time letting go of summer I am fully embracing fall fashion. I've had this jacket for 5 years, and I always find myself grabbing it when the temperatures start to dip. The dark purple keeps it a little more interesting!
Outfit: Jacket-H&M (old), Dress-Simons, Shoes-Aldo, Sunnies-ILYMIX, Purse-Rebecca Minkoff (second hand), Ring-Saraswati designs
Overhead Press Prep Work
For many people, overhead work tends to be quite difficult. If you sit all day, your pecs and traps tend to become quite tight which can really limit your range of motion and make it hard to press overhead.
Step 1: Release
Traps
Lats
Stretch + Mobilize:
Wall walksStart with hand at hip height flat on the wall and walk your hand up overhead without shrugging 10x per side 2 sets
Wall Slides
Keep your bum against the wall, ensure no low back rounding, pull pelvis down. Start with forearms/hands flat on the wall at 90 degrees, slowly slide up overhead keeping core tight and midback engaged.
Strengthen:
Banded Scapular movements.Have a resistance band around wrists, forearms flat against the wall the whole time. Each movement will be performed on one side at a time. First movement is slide up 3 inches back to start point, slide out 2-3inches and back to starting position, out and slightly down 2-3 inches and back. Perform each movement 3 reps per movement per side, both sides 3 sets
Rotator cuff:
Keep elbows tucked in, rotate out slightly and back in. Very small movement, should feel burning in the shoulders.
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