Monday, September 29, 2014

Workout of the Week

Oh my goodness! Last week was beyond busy and I didn't have a spare minute to sit down at my computer to blog at all. I can't wait to get back to blogging this week!

The weather has been so gorgeous lately that I simply couldn't stay inside for my workout today. I ended up going outside to complete a bodyweight workout in the park using a bench. I loved it so much that I've decided to make it the workout of the week!

The Workout

Equipment Needed

  • Park bench or picnic table

Three Sets of 12 Reps
  • Decline Push Ups
  • Box Jumps
  • Tricep Dips
  • Bulgarian Split Squats
  • High Knees with Toe Taps
  • Oblique Plank Dips (R+L=1)
  • Step Ups with Knee Thrust
This was such a great workout and a nice way to get my sweat on outside of the gym.

I hope you have a chance to enjoy the beautiful sunshine and perhaps take a workout or two outside this week!

Monday, September 22, 2014

Workout of the Week

Since I've been stuck in bed for the past few days and unable to get in an actual workout since the middle of last week, this week's post is going to be a little less of a workout and more of a workout highlight.

Being sick and now recovering from a nasty cold, yoga has really helped me get moving and flush out my system. There are a few poses that I really enjoy doing on a regular basis. It took me a while to get comfortable with these poses, but now that I am I find that they are each quite a full-body workout!

I also love that each of these poses incorporate strength, balance and flexibility. Instead of working on one of these areas at a time, it's so nice to be able to incorporate all of them into a workout. Without further ado, here are some of my favourite poses!

Grasshopper Pose

Crow Pose (Bakasana)

Side Crow Pose (Parsva Bakasana)

Mermaid Pose (Pigeon Variation)

Various Tripod Headstands (Sirsasana II)

I hope you have enjoyed this workout-less Workout of the Week post. If you are currently practicing yoga, perhaps you do these poses regularly and know how beneficial they can be. If not, maybe they are something you can work toward as you build strength, balance and flexibility!

Sunday, September 21, 2014

Friday Favourites

As I have been laying in bed the past few days trying to recover from this awful cold, I have had a lot of time to think about some of my favourite things this week. Unfortunately, it comes a few days late so it's more of a Sunday Favourites rather than Friday, but I guess better late than never!

1. Essential oils for recovering from a cold! A few of my favourite oils include peppermint for sinus headaches, eucalyptus for congestion, and lemon and melaluca for their antibacterial properties.

2. My acupressure ball for relief from tight muscles and trigger points, especially after a good workout or when I'm feeling particularly stiff.

3. Organic coconut water, particularly when it's pineapple infused. My favourite brand so far is Coco Libre.

4. Podcasts! I don't know where I would be without my podcasts to listen to on my hour drive to and from work 6 days a week. It's a little overwhelming to be on the road for that much time, especially when I prefer to be up and moving instead of sitting still. However, these podcasts have helped make the drive much more bearable and have helped me learn a lot along the way!

5. Fitting in a few more hacks before hacking season ends. I'm hoping this milder fall weather will hang around a little while longer, but I know summer will be really over when hacking season is finished. Only a few more weeks to go, but I'm going to keep going as many times as I can until then!

My Week in Photos

Hello everyone!

I don't have too many photos to share with you today because I spent a good part of last week sick in bed. I came down with quite a nasty cold which turned into having a pretty high fever for a day. Fortunately, I'm feeling much better today and was able to get outside to move my body for the first time in a few days. I can't tell you how nice it was to be able to breathe the fresh air and simply move. Nothing strenuous, just plain movement made me feel much better.

Enjoy these few snapshots from the past week including two photos taken during last Sunday's rideathon!

I'm hoping to be back up to 100% health within the next couple days and have plenty of photos to share with you next weekend.

Wednesday, September 17, 2014

Wellness Wednesday: Dry Brushing

Today's Wellness Wednesday post is going to be all about dry brushing!

Dry brushing is something I have heard about for several years, but only recently started implementing in my own life. Know that I know and feel the benefits of dry brushing, I do it every morning before I hop in the shower.

Dry brushing is the method of brushing your skin while it's dry in specific patterns in order to improve the skin and overall health. Then technique is actually quite simple. When you wake up, do the following steps before you shower.
  1. Brush in circular motions starting at the ankles and moving up the legs and abdomen toward the heart.
  2. Then, move on to brushing the arms starting with the finger tips and moving in to the center of the body ending at your heart.
  3. Finally, use long strokes to brush your back from the neck down the lower back.
  4. Try to always shower after dry brushing to wash away dead skin cells and finish detoxifying the skin.
  5. Finish up with a chemical-free moisturizer.

Aside from a great sensory and invigorating experience, dry brushing has a number of benefits!
  • The removal of dead skin cells through exfoliation, leaving skin brighter and more vibrant.
  • Promotes tighter skin, cell renewal and blood flow.
  • Improves function of the circulatory and nervous system.
  • Aids in lymphatic drainage and the release of toxins in the lymphatic system.
  • Improves digestion and kidney function.
  • May reduce appearance of cellulite.
  • Can help promote invigoration or relaxation, depending on the type of strokes used while brushing.

I must say, I haven't noticed much of a change in my overall health since I started dry brushing only a few months ago; however, I do notice that my skin is already looking healthier! I also love the invigorating feeling of dry brushing first thing in the morning. It definitely helps me wake up and feel alive when I would typically feel groggy.

I hope you will all go out and buy yourself an all natural dry brush to try on your own. If nothing else, it'll feel like a heck of a good mini massage every morning!

Monday, September 15, 2014

Workout of the Week

Happy Monday everyone! I didn't have a chance to take recent photos for today's Workout of the Week; however, I do have some older photos that will work just as well!

The following is a mishmash of exercises that provide a very solid full-body workout by utilizing multiple muscle groups at once. Enjoy!

The Workout

Equipment Needed

  • Bosu ball
  • Medicine ball
  • Smith machine
  • Pull up bar
Three Sets of 12 Reps
  • Bosu Push Ups

  • Smith Machine Back Squats

  • Medicine Ball Wood Chop

  • Tricep/Pilates Push Up

  • Pull Ups

I'm really going to get my butt in gear and get some recent photos for the next Workout of the Week. In the meantime, enjoy your workouts!

Sunday, September 14, 2014

My Week in Photos

Hello everyone!

I have been a little busy (okay, a lot busy lately) and I haven't managed to keep up with my four regular posts each week--Workout of the Week, Wellness Wednesday, My Favourite Things, and My Week in Photos. I promise I will try harder to make time to write a post for each of these categories every week. Just bear with me as I get settled into this new larger client base!

Alright, here are some photos of the highlights of my week. It's been a very busy week, but a good one nonetheless. Enjoy!


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