G-Prodigy Fitness Launch

Yes, it’s true.
This year I am launching my own G-Prodigy Fitness for women. All the details are ready to be posted, I just have to wait to abide by the legalities of Collingwood and adjust my “settings” to those addressed. Looking forward to creating a team of strong, healthy women who want to lead as examples in their personal lives. No one will stand in the way of the vision of their goals – and I’m here to help make that happen.

Check out our Facebook page for more updates to come.

http://www.facebook.com/GProdigyFitness

Stay tuned!!

 

Being Audrey’s Mom Soon

I just want to write from my heart for a bit. I am terrified of being a mom, but at the same time I can. NOT. wait (!!) to be a mom!! I’m serious. I’m looking forward to making her food, putting her to bed, waking her up, taking her places, teaching her stuff. helping her grow…. I cant wait to hold her!! It’s crazy that I’m even becoming a parent, but boy I think I’ll like it 🙂 I mean, I know I’m upset I’m losing a lot as well, but I cant wait to watch her live.

It’s going to be out of this world.

I know this is awful to say, but I want her to come early so I can have her sooner, but I know she needs to stay put to develop and survive to her full potential, but…. 🙂 I guess I’m just impatient hehe or anxious?

Definitely excited though lol 🙂

 

Guest Blogger: Exercise Can be Healthy & FUN!

Hey Everyone!!

Today we have Jim Rollince, our guest blogger on behalf of Gym Source, sharing with us on how exercise (indoors or out) can be fun for everyone and of course healthy for you. Check it out below!! 🙂

Exercise can be Healthy and Fun!

One of the best things a person can do is exercise. There are so many benefits to exercising that everyone should be willing to dedicate time to this every single day. In fact, medical professionals say people need only 30 minutes of moderate exercise each day to maintain great health and to benefit their bodies. Exercise helps to improve a person’s quality of life by relieving stress and anxiety, improving people’s moods, improving their health, warding off certain forms of cancer, and by improving their mental health.

 

How Exercise Benefits the Body

Exercise benefits the body in obvious ways. Exercise eliminates fat and builds muscles. It helps people to lose weight and to tighten their muscles, which make their body’s look and feel much better. Additionally, people who exercise find that they are less fatigued, which helps them to have more energy. They sleep better at night, and they have more energy during the day.

 

How Exercise Benefits the Mind

Exercise benefits the mind because it improves a person’s mood. When people exercise, their bodies release good hormones that help to eliminate the negative hormones that cause stress and anxiety. After a good workout, people tend to feel happier and better about their mind and body. They are more cheerful, they sleep better, and they feel better. All of this combines to make people feel better as whole, which improves their quality of life.

Now that people know just how good exercise really is for their bodies, they might want to know how they can incorporate exercise into their daily lives. Many people are so busy they don’t think they have time to exercise. Other people have plenty of time to exercise but don’t like to exercise. Fortunately, there is always a way to incorporate exercise into anyone’s day, no matter how busy they are. Furthermore, people who don’t like to exercise probably are not aware that they don’t have to go to the gym to work out every day; they can do some of their favorite things and get just as good a workout as they would at the gym. Here are a few indoor and outdoor activities that are considered great exercise and help people look and feel better.

 

Indoor Exercises

One of the best things people can do for themselves is to work their exercise routine into their daily schedule. One way to do this is to purchase some home gym equipment and workout at home. Moms can workout at home while the kids are asleep if they have treadmills or ellipticals, or they can multitask by working out while they watch their favorite television shows at night or in the morning.

People can make a game of working out. During at home date nights, couples watching a movie can create a list of different exercises they have to do when characters in the movie say a certain word. For example, anytime a character says the word hello, couples can do 100 jumping jacks. When a character says goodbye, they can do 25 pushups. Add four or five more exercises into this and by the time the movie is over, everyone will have had a great workout.

 

Outdoor Activities

Not all exercise has to feel like exercise. People can take part in their favourite sports and activities and it’s considered exercise, but it’s also considered fun. People can walk, bike, swim, or play sports to get a great workout. Walking is a great way to exercise because it works a lot of muscles, but it doesn’t feel like exercise. The entire family can take part in this each evening with an after dinner walk through the park or around the neighbourhood.

Use it as a way to catch up with the rest of the family or talk through your daily schedules for the rest of the week. Biking and swimming are also great. Take the family on a bike ride or for a swim to encourage good physical activity for the entire family. People with kids will get to exercise, teach their children about the importance of physical fitness, and spend time together as a family. There just isn’t a downfall to getting at least 30 minutes of exercise every day.

 

 

A Few Recipes- Quinoa, Chili, and Scrambled Eggs

So this morning after my workout, I had to do a lot of cooking for a few reasons. Today is when I find out if I’ll be working for sure or not from this day on (at 4pm), Bo’s gone from the house being as its his first day on the job too, annndddd because we need the food prep.

Yesterday, my diet focused on a lot of veggies and high fiber so I didnt want to prep fearing I’d be enticed to have something I shouldnt, lol

Anyway, check out the few things I made this morning. This afternoon, I’ll be making a roast chicken. Its too early to start that now hehe

Quinoa “Salad”

Boiled Quinoa, About a Cup
Fresh Cut Celery and Carrots (1 each)
Sea Salt & Fresh Ground Pepper to Taste
1 Tbsp Coconut Oil and 1 tsp of Organic Butter (I’m pregnant, why not? lol)

Stir, serve! 🙂

Chili

4 Cups Organic Mixed Beans, (didn’t soak overnight oops!) boiled with a bit of sea salt
Big Handful of Local, Hormone Free Ground Beef
2 Large Cloves Garlic, Diced
1/2 Jar Organic Salsa (Didn’t have Tomato Paste)
Sea Salt & Fresh Ground Pepper to Taste
Cumin, Sage and Paprika- All Ground
1 tsp Coconut Oil
1 tsp Organic Butter

In a bowl, boil beans. In a small pot, turn up the temp and allow the pot to heat up. About 5 minutes later, add sea salt and pepper, garlic, butter and coconut oil. When its all melted, then add the rest of the spices to your taste. Add ground beef, stir and cook. Then add your salsa. Stir it in.

Drain the beans, combine the two pots and cover with a lid and enjoy later.

 

Bo’s Scrambled Eggs This Morning– 

3 Large Organic White Mushrooms, sliced
1 Large Clove of Garlic, Diced
1/2 Organic Purple Pepper, Chopped
1 tsp Coconut Oil
3 Free Range, Local Eggs, Scrambled in a bowl before pouring
Sea Salt, Fresh Ground Pepper and Fresh Oregano

1 Slice, Local Pork Belly- Fried on its’ Own

Let the cast iron pan heat up for 5 minutes. Add the sea salt, pepper, oregano, garlic and coconut oil. Then add the mushrooms and pepper. When those are steamed nicely, add the eggs and stir slowly. Serve with fried pork belly and 2 pieces of organic home made toast with locally made strawberry jam- and my man was happy.
With a fresh organic coffee in his thermos the man left me for the day, but with a smile on his face hehe

 

 

 

 

 

 

 

 

 

Upper Body with TRX

Today was a great upper body day…outdoors, TRX, birds chirping, sun rising, fresh breeze, just perfect. Happy to be home. 🙂

Today’s routine:

Bicep curls 20 reps- once with TRX, once kneeling preacher curls with dumbbells, once alternating bicep curls
and the last- my fav- 21’s

Triceps Extensions- overhead. 20 reps 4 sets

Seated Pull ups- 20 reps 4 sets. Alternating between wide pull up and closed grip pull up

Chest Press– Love this one, its gentle on my core but nonetheless still activate its 20 reps 4 sets

Resistance Band- Lateral Raises- for shoulders, straight arms, 20 reps 4 sets as well.

Today I actually warmed up with my new 5lb weighted skipping rope. I loved it, it woke me up perfectly and being as it’s my new favourite toy, it was so much fun to use. I skipped for 4 songs, hoping it adds up to close to 10 minutes total. I did it in the front of my house so I have no clock to watch. Just songs to go by. 🙂

You do what you need to to stay active hehe

After my workout I went inside and cooked for 2 hours, just sitting down now. Check out my next blog for my chilli, quinoa and even Bo’s breakfast recipe. 🙂

Until then! xo

 

Hello Again!

Its been a while huh?
Like, 11 days I guess now. I was in Toronto covering for another trainer….bootcamp classes and personal training. During that time, I was definitely working out! I found my old TRX band at my in-laws where I was staying and used that for my upper body days. Omg, the first day of that had me so sore and exhausted I took the longest nap ever! lol My leg days had access to a gym so I got some heavier weight training in there- hamstring curls, back extensions with weights, heavy plies on the decline squat rack machine and hip abductions, which all felt so amazing on my back, butt and thighs in general.

Note: My leg curls were performed on a lying curl machine, however I stood and leaned over not allowing my stomach to even touch the machine lol

I was doing an hour of biking on average a day. Sunday’s were still my rest day lol
I felt good. On track and as focused as can be. 🙂
I’m a good traveler. lol

Today‘s workout. Leg day….exhausted from my weekend I did full legs focusing more on squat-like moves and my lower back. Simple, easy and to the point. 🙂

Tomorrow I find out if I stay with Tag Fitness or not- so being optimistic, I’m seeing a Wednesday leg workout in the gym with heavier weights. Which is awesome, so I dont feel so bad about today’s workout only having 3 exercises and having it seemingly easy when I could have pulled the shovel for more intensity.

Here goes:

– In low squat position, walk sideways left for 20 reps and right for 20. Staying low the whole time.
– Double dumbbell single leg deadlift, 20 reps- 50lb
– Side squat, 20 each side, 50lb sandbag

Four sets.

Stretched afterward. Protein shake happening now and running later on. If it warms up I am DEFINITELY going swimming, but either a bike ride or a hill walk is on our agenda today for sure 🙂

No pics: Bo is still sleeping. *sigh* lol You know how much I’ve done already? lol
W/e- he’s tired and this is our last weekday off together until Labour Day probably… 🙂

Thanks for reading! 🙂

Tomorrow!

 

Blast the Butt :)

Sorry about this: this blog is late this morning. After the workout I decided to start laundry, and finish some tiny details in the house I’ve been putting off per say. lol When the urge hits though- I take it 🙂

Hence my tardiness lol

Soooo today: insane butt workout following last night’s insane hill walk down n up for me. P.s. I cant wait until next year to run it- just walking it had my body pounding, and being pregnant, I have to watch that. So I went “slower” but didn’t stop just kept through the burn and the out of breathlessness lol…. following this mornings butt burn- I feel….perky! hehe

Today:

40 drag sled (instead of 30 like I did on Wednesday)
100 each leg- band leg curls and kickbacks
100 plie squats- deep as my knees would give me

Minimal Rest- and starvation was soon to follow lolol

Try it out!! It definitely makes you feel like putting on a swimsuit to go swimming afterward. Preggo or not hehe

Enjoy your weekend!! 🙂

Get out, stay active and enjoy this gorgeous weather. We only have 2 months left!!

xo

 

Blast Those Arms!!

Good morning!! TGIF, huh?? Yayyy!!

Today I cant provide pics for you for two reasons: 1 Bo went fishing, 2 when he comes back I’ll be at an interview. I’m so sorry- but that doesn’t mean you still cant workout!

Today I stayed with the 100 reps (I think this is my new addiction- until I start doing 150 lol)

100 Kneeling Bicep Curls: Elbows on my knees, imitating preacher curls (full extensions)
80 Clean & Press: Isolating JUST shoulders, so no dead lift aspect to it (I’ve done only 50reps before and almost died, this was a great push for me today- next time 100!!)
100 Skull Crushers: Lying down, not moving my elbows, bringing my dumbbells to my skull and back up
80 Lateral Raises with the band: With a one second hold at the top. Brutal lol

A nice stretch afterward, protein shake than shower and get my day going.

Have a perfect Friday and the rest of your weekend. Tomorrow is lower body- back to that damn sled drag.
Last night’s run was brutal because my legs were so sore from yesterday’s workout lol
Looking forward to the next blast tomorrow!! 🙂

xo

 

Trail Mix Recipe

Why not try this for your weekend activities as a snack?
Super easy to prep and a lil’ different than your store bought mix’s.

Here goes:

1 cup of sunflower seeds
½ cup of dried apples (chopped coarsely)
½ cup of dates (chopped coarsely)
½ cup of raisins
¼ teaspoon of Cinnamon
1/8 teaspoon ground cardamom
Mix all ingredients in a large bowl, and store in a cool dry place until ready to enjoy

High sugar for intense activities, while the cinnamon controls the way your body reacts to the elevated sugars in your system. Simple sugars replenish you muscles after exhaustion- hence the dried fruits and dates.
You can add other types of nuts or switch the sunflowers seeds for another seed/nut.
This with quinoa is incredible!!

Happy Friday!

 

Full Body DIY Home Gym Workout

Good morning athletes!!

Omg, my hands are so sore from today’s workout, even typing hurts! Bahaha

So yesterday- a complete write off!! I slept all of my day away- except for mmmm, about 6 hours? EXHAUSTED from Tuesday’s trip to Toronto. It was an 18 hr day for me, no nap, no rest, complete insanity (in a good way though) even though I was sitting down for most of the time, it was draining on me- clearly. Which is so frustrating!! How exhausting can sitting really be, people!!

Which brings me to today’s INSANE workout- where after I finished it, my legs and back were burning and walking to feed the dogs was a slllooowww mission. Lol Though what I loved, was the burn in my hands clearly re-working my grip strength I’ve obviously lacked on since the move. I was listening to Marilyn Manson today and Metric, which SERIOUSLY reduced my rest times in between making my heart race outta my chest consistently (yay!)

Again, I played 100’s…I like it best! Had to do some 50’s though

I brought back burpees into my workout, and finished them first. I only did 50 because I didn’t even think I’d be able to do them- but I rocked them!! A tad bit slower, but rocked it none-the-less.
Made a 60+ lb bag outta concrete! Taped it with duct tape to make sure it doesn’t explode again lol- used that for my plie squats.
Made a homemade imitation of the equilibrium bars for my rows, and used the sled that came with our place to pull it in a low squat. I loaded it with 126lbs and dragged it 30 times across my backyard. What a flippin killer, holy f! Back, legs, butt, hands all burned!!

A great routine- love/hate the sled. Was supposed to do 50 laps, but 30 was the best I could get at for today. Saturday will be another try!! Love my burpees, bringing those back big time and love my new additions to my “gym.” Lol You can see a part of my backyard is taking a serious beating cuz of my lifestyle lol

Routine:

100 reps of –     Rows
Single Leg Bridge
Plie Squats

50 reps of –       Burpees
Pushups

30/50 reps of-   Sled drag

Make sure you stretch afterward. You’ll need it!

And don’t forget your post workout shake too! You’ll need that too! lol