tag:blogger.com,1999:blog-41856042604281495582024-03-05T10:32:32.264-05:00Failure is not an optionDiscipline. Consistency. Drive.
by Leah Wynne
Personal Trainer & Bootcamp Instructor in Kitchener WaterlooStrength Powered Fitnesshttp://www.blogger.com/profile/12896269712902741062noreply@blogger.comBlogger56125tag:blogger.com,1999:blog-4185604260428149558.post-78706119156494297512011-08-08T10:26:00.001-04:002011-08-08T10:28:28.105-04:00Bootcamp Home Workout Contest<a class="postlink" href="http://www.facebook.com/#!/StrengthPoweredFitness">Bootcamp Home Workout Contest </a>
<br />From today until Wednesday August 10th, go to my FB page and “like” it, <a href="http://www.facebook.com/#!/StrengthPoweredFitness">http://www.facebook.com/#!/StrengthPoweredFitness</a>. Send me a message that you have done this (<a href="mailto:tkendall@strengthpoweredfitness.com">tkendall@strengthpoweredfitness.com</a>) and there will be a random draw for an electronic copy of the workout.
<br />The only caveat is, you must send me a review of the workout once completed to add to my site! Easy peasy.
<br /><a href="http://store.payloadz.com/details/947298-video-fitness-bootcampbod.com-home-workout-video.html"><a href="http://store.payloadz.com/details/947298-video-fitness-bootcampbod.com-home-workout-video.html">http://store.payloadz.com/details/947298-video-fitness-bootcampbod.com-home-workout-video.html</a></a> This is the video you can win.
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<br />Tanya
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<br /><a href="http://www.strengthpoweredfitness.com/">www.strengthpoweredfitness.com</a>
<br /><a href="http://www.bootcampbod.com/">www.bootcampbod.com</a>
<br />Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-4185604260428149558.post-70114266561346116732011-08-05T16:55:00.000-04:002011-08-05T16:55:58.156-04:00Kitchener Bootcamp Exercise - Barbell Romanian Deadlift<iframe src="http://www.youtube.com/embed/hx8USQ24zXE?fs=1" allowfullscreen="" frameborder="0" height="344" width="425"></iframe>Strength Powered Fitnesshttp://www.blogger.com/profile/12896269712902741062noreply@blogger.com0tag:blogger.com,1999:blog-4185604260428149558.post-71244334202911245862011-07-20T14:45:00.001-04:002011-07-20T14:47:52.648-04:00Fat Loss Tips for BeginnersOk guys and gals...I would like to compile some tips for people just starting to diet. We're talking never done it before and don't know where to start. I'm looking for things like setting calories or macros, what foods to eat when, how much water, how to deal w/ cravings, definition of cheat/refeed, different methods of dieting, counting veggies, using artificial sweetners, etc....anything ya'll feel like contributing.<br /><br />If you get an epiphany in your own dieting experience next week or whatever, feel free to share it here.<br /><br />I will start by saying...I think the first thing you need to do when starting a diet is to set realistic goals. Sometimes when you're just starting out you get excited, motivation is high and you just want to do everything at once and have everything happen all at once. Setting a realistic, attainable goal...whether it's personal or competitive...is so important for keeping you on track when things don't go as planned. And what is realistic is going to be different for everybody. Some people have lived relatively healthy/athletic and "easy" lifestyles (read good genetics/young/fast metabolism) and can start out at a pretty focused level. And others have lived complete opposite to that and will need to take baby steps. Make sure you assess where you're starting from and adjust your expectations accordingly.<br /><br />Want to add something? Follow along!<br /><br /><a href="http://www.extreme-physique.com/forums/showthread.php?6993-Newbie-Diet-Fat-loss-tips">http://www.extreme-physique.com/forums/showthread.php?6993-Newbie-Diet-Fat-loss-tips</a>Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-4185604260428149558.post-46478928611304168172011-07-12T11:09:00.005-04:002011-07-12T11:20:14.636-04:00Shift Work and Fitness - How do you make it work?<a href="http://1.bp.blogspot.com/-9eqDCt0kUGg/ThxlI7EvpHI/AAAAAAAAAA0/-PLNKWuytk4/s1600/kijadabc.jpg"><img id="BLOGGER_PHOTO_ID_5628484838277227634" style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 320px; CURSOR: hand; HEIGHT: 208px" alt="" src="http://1.bp.blogspot.com/-9eqDCt0kUGg/ThxlI7EvpHI/AAAAAAAAAA0/-PLNKWuytk4/s320/kijadabc.jpg" border="0" /></a><br /><br /><div>I’ve worked shift for the last 10 years. On an ambulance in a busy urban center, with long hours: 2 – 10 hour days, 2 – 14 hour nights, with 4 days off. My first day off has been ruined because I need to sleep. How have I maintained myself? Let me tell you, it’s been a struggle. Not impossible, just takes some work around to keep my goals intact.<br /><br />The decision to become a shift worker is more than just a career, it's a life style. Can you live with it? You need to weigh the pros and cons — you get 4 days off, there is time to do business during the week, you don’t have to take time off for appointments, you can make it to the gym during slow periods and not have to wait for equipment. If you have kids, you get a lot of time with them on your days off. On the other hand, you’ll miss their bath time and bedtime stories. You’ll miss waking them up and having breakfast with them as you’ll already be gone to work.</div><br /><div><br />There’s no doubt about it — shift work can be difficult. The demands of juggling alternate work hours and staying connected to family and friends can have a big impact on your health — both mentally and physically. But you can still get enough sleep, eat the right foods, be physically active and maintain social ties — even when you work the graveyard shift.</div><br /><div><br /><strong>Sleeping.<br /></strong><br />Changing your normal rhythm of waking and sleeping as a result of switching shifts requires a period of adjustment. Insomnia, mental and physical fatigue, indigestion, and an overall feeling of ill health are common when your body’s internal clock is disrupted.<br /><br />If your job requires you to constantly change shifts, your body will have more difficulty adjusting and readjusting as you get older. Here are some strategies to help you sleep well:</div><br /><div><br /><strong>Develop a bedtime practice.</strong> Read a book, catch up on your favorite show or take a warm bath before going to bed. Allow yourself to unwind from your shift. That’s nice advice, I generally have a small breakfast and fall into bed. I hate getting woken up by a grumbling stomach!<br /><strong>Keep your sleeping environment...sleep ready.</strong> Sleep in a dark room. Use black out curtains/blinds or wear a sleep mask. Wear earplugs or run a fan to block out daytime noises and make sleep easier.<br /><strong>Maintain your sleep schedule.</strong> If at all possible, keep a consistent sleep schedule. Stick to the same sleep hours every day — even on your days off.<br /><strong>Change the work schedule.</strong> A more normal sleep pattern results when your shift sequence is day-evening-night rather than day-night-evening.<br /><strong>Take naps.</strong> I’m a huge fan of naps, if you can, try and grab one before your evening shift to help you feel refreshed and more alert at work. Rouse yourself well before your shift starts, though, in case you feel groggy when you first wake up.<br /><strong>Sleeping pills.</strong> If you experience severe insomnia, ask your doctor about a short-acting sleeping pill. (I’m not a fan of this one but sometimes you need to do what you need to do to survive). </div><br /><div><br /><strong>Nutrition.</strong></div><strong><br /><div><br /></strong></div>You may find it difficult to make healthy food choices because what’s most readily available in the middle? For those who are not prepared, vending machines and 24-hour fast-food restaurants are a huge temptation. Unhealthy eating isn’t necessarily a given, though. Here are some tips to keep you on your game:<br /><div><br /><strong>Brown bag it.</strong> I know it can be tough to always pack your lunch, but you cannot control what you put in your body if you are eating McDonalds at 2 am. Bringing food from home will make you less tempted to raid the vending machines. Pack a healthy lunch that fits with your meal plan. At Strength Powered Fitness you can also get nutrition plans to help you maintain or lose weight, regardless of your schedule.<br /><strong>Eat smaller portions.</strong> Aim for smaller portions, such as a couple of quick, healthy snacks, during your shift rather than eating a big meal. Shift work can interfere with your body’s regular digestive routine. Especially eating at night, you might need a small snack to get you through the 3-5 am lag but don’t eat a big meal with lots of calories.<br /><strong>Avoid late-night caffeine.</strong> Have caffeinated drinks before your shift or early during your shift. Avoid too much caffeine or caffeine late in your shift — it can make it hard for you to fall asleep after you get home. </div><br /><div><br /><strong>Fitness.</strong></div><strong><br /><div><br /></strong></div>Shift work doesn’t mean you can’t exercise. Scheduling regular exercise is important — it may help improve your sleep, your energy level and your mood. It’s totally possible and you can fit it into your day — or night. Here are some tips to get the job done:<br /><br /><strong>Work out before work.</strong> Physical activity can make you more alert on your job, lucky for you the Strength Powered Fitness Studio has many different class times to work for you. It also keeps your heart in tip-top shape. Even in between my nights I try to fit in a quick home boot camp workout, after I wake up of course! <a href="http://store.payloadz.com/details/949614-video-fitness-bootcampbod-home-workout-video-2.html"></a><a href="http://store.payloadz.com/details/949614-video-fitness-bootcampbod-home-workout-video-2.html">http://store.payloadz.com/details/949614-video-fitness-bootcampbod-home-workout-video-2.html</a><br /><strong>Work out on your days off.</strong> Stick to your workout schedule and keep your goals intact! There is no reason on your days off not to fit in your longer workouts. Strength Powered Fitness has many different classes to get you moving!<br /><strong>Find a buddy.</strong> Find a friend and exercise together. Even better, sign up at Strength Powered Fitness for bootcamp <a href="http://www.bootcampbod.com/" target="_blank"></a><a href="http://www.bootcampbod.com/">http://www.bootcampbod.com/</a> , meet some people in your area that you can work out with. It’ll make exercising more fun and will also help keep you motivated.<br /><br /><strong>Social Life.</strong><strong><br /><div><br /></strong></div>Shift work makes it tough to maintain a social life because you are working when most people are socializing. Here are some tips to help you maintain your relationships:<br /><div><br /><strong>Phone home.</strong> Take the time to call home and talk with your kids and spouse, whoever is important to you, whether it’s just before bedtime or just after the sun rises.<br /><strong>Keep in touch</strong>. Let your family and friends know your work schedule. Make time for get-togethers on your days off. Its easy start missing out on social events when you are working and your friends aren’t. You have to make an effort to go out and socialize with people other than who you work with.<br /><strong>Get creative.</strong> A breakfast date is a nice end-of-the-day treat for you (if you can keep your eyes open) and a nice start-of-the-day treat for someone else. Get together on your long change between days and nights and have some fun. </div><br /><div><br />The ability to adjust to shift work is different for every person. You may be happy working alternate hours or you may find it extremely frustrating. It takes some work to keep your fitness at the level of your choosing, keep it up, maintain a schedule and your dedication will pay off.</div><br /><div></div><br /><div>Tanya</div><br /><div><a href="mailto:tkendall@strengthpoweredfitness.com">tkendall@strengthpoweredfitness.com</a></div><br /><div><a href="http://www.strengthpoweredfitness.com/">www.strengthpoweredfitness.com</a></div><br /><div><a href="http://www.bootcampbod.com/">www.bootcampbod.com</a></div>Anonymousnoreply@blogger.com0tag:blogger.com,1999:blog-4185604260428149558.post-15070548268449337992011-06-20T22:11:00.000-04:002011-06-20T22:11:27.727-04:00I love Tabatas<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVqZa0ehuSr_6oYq1oqO76dpge0uKBCSmVJMlUdn4mIA7ly6sK-OlLE0GHz4vfYENuLbyehv3UwYcExYnEfKqtuZ7nqabLQHipQixaZ7qhARN08H6m0Aax-HYXriR9kuJJDrw4So1jDyU/s1600/training.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="175" width="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVqZa0ehuSr_6oYq1oqO76dpge0uKBCSmVJMlUdn4mIA7ly6sK-OlLE0GHz4vfYENuLbyehv3UwYcExYnEfKqtuZ7nqabLQHipQixaZ7qhARN08H6m0Aax-HYXriR9kuJJDrw4So1jDyU/s320/training.jpg" /></a></div><br />
A solid hour of tabata training. Ass. Kicked. I wanted to do the second class as well but I forgot my timer at the studio so I had to count rounds. GRRRR.<br />
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Here’s what we did:<br />
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2 exercises, 10 rounds each, 20 seconds work, 15 seconds recovery. I had 3 groups of 3 running. Each group did 3 separate sets of exercises:<br />
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<b>Group 1</b><br />
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KB Swing —-> Burpees<br />
BB Clean and Press —-> Speed box jumps<br />
Woodchop —-> Step Jumping Jacks<br />
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<b>Group 2</b><br />
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DB Squat & Press —-> DL Burpee<br />
Spiderman Pushups —-> KB Swing<br />
TRX Jump Squat —-> DB Row<br />
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<b>Group 3</b><br />
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TRX Pullup —-> Lateral Lunge Touchdowns<br />
DB Snatch —-> Drivestep<br />
Renegade Row —-> Single Leg Romanians Touchdowns<br />
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Now that’s what you call fun!<br />
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Leah<br />
<a href="http://www.strengthpoweredfitness.com">www.strengthpoweredfitness.com</a><br />
<a href="http://www.bootcampbod.com">www.bootcampbod.com</a>Strength Powered Fitnesshttp://www.blogger.com/profile/12896269712902741062noreply@blogger.com0Kitchener, ON N2K 1B2, Canada43.480504 -80.47488499999997243.479571 -80.476733999999979 43.481437000000007 -80.473035999999965tag:blogger.com,1999:blog-4185604260428149558.post-29981968085854609112011-06-13T13:10:00.000-04:002011-06-13T13:10:24.489-04:00Greek Yogurt - Everyone's jumping on the greek yogurt bandwagonI'm guessing that Greeek Yogurt is the newest food trend as I've seen a ton of new brands making it now. However, they are pretty much a failed immitation of the real thing. What makes greek yogurt so special, besides the very thick texture, is the diet-friendly macronutrient breakdown. <a href="http://www.liberte.ca/en/">Liberte</a>, the *original brand that everyone is now imitating, has 18g of protein, 7g carbs, and 110calories per 175g serving for the plain. Now, plain yogurt is pretty tangy and some might say gross, however, that nutrient breakdown is completely worth it.<br />
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The flavoured, although much higher in carbs/sugars, is still fat free and almost as high in protein as the plain. For the same serving size, it carries 170calories, 16g of protein and 24g of carbs. Still a viable option as a healthy well rounded meal, especially if you mix the plain and the flavoured half and half....essentially adding some flavour while lowering the carb content overall.<br />
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Now....I have seen recently other brands coming out with their own greek yogurt however, I think the only thing they are worried about is the "thickness" of the yogurt, and not the macro nutrient breakdown. <a href="http://www.astro.ca/products/astro_original_greek_yogourt_plain/">Astro's new greek yogurt</a> has the following nutrient breakdown for 125g serving: 200calories, 13g fat, 8g carbs, 10g of protein....and that's for the plain. The flavoured is sure to be higher in calories as it will have added sugar. Obviously not a good alternative to the Liberte at all. I saw another brand with an even worse breakdown but I didn't make note of the name and I forget it now.<br />
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Presidents Choice makes a new greek yogurt and, while it's isn't quite as good as Liberte, it's an acceptable alternative. <a href="http://www.presidentschoice.ca/LCLOnline/products.jsp?type=details&productId=prod1190035">At 175g serving it's got 120calories, 12g carbs, 18g protein and no fat for the plain.</a> While the flavoured for the same serving size has 173calories, 28g carbs and 16g protein. Very similar to the the Liberte for sure.<br />
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So...to sum up...be sure you're reading your nutrition labels and getting a fat free, high protein, low carb greek yogurt. The only brands I recommend to my clients that I have seen available in Canada so far is Liberte and PC brands.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgW3aPQrf2oZlRTReIDW_56fcZXY94tb0l0_FfrqgFN5CzgoKW9LuwgzUTlQJXCniQwrtGpnhshbgE7AhtRm2jFYwOsisEJEoHgqfUThQpMumy-IxOdSMJObnZzoT0Xr6eaDHYVbQLJ9c/s1600/greek_Plain.png" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="300" width="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhgW3aPQrf2oZlRTReIDW_56fcZXY94tb0l0_FfrqgFN5CzgoKW9LuwgzUTlQJXCniQwrtGpnhshbgE7AhtRm2jFYwOsisEJEoHgqfUThQpMumy-IxOdSMJObnZzoT0Xr6eaDHYVbQLJ9c/s320/greek_Plain.png" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3rDdi01ZOUIpm_Op-8xyjrHBwX6q5NaqjzbxyGK1fV8pIOeccKmbgSOgXvtg32NRworQL0uqogXzfx4sF6EsIC0jbLnzt4gz7bSNMx1gSaYva-W7DGCpvU_fZHs8-Jutg9inL38BSFoo/s1600/m7990059_PCGreekYogurtPlainEN.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="240" width="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3rDdi01ZOUIpm_Op-8xyjrHBwX6q5NaqjzbxyGK1fV8pIOeccKmbgSOgXvtg32NRworQL0uqogXzfx4sF6EsIC0jbLnzt4gz7bSNMx1gSaYva-W7DGCpvU_fZHs8-Jutg9inL38BSFoo/s320/m7990059_PCGreekYogurtPlainEN.jpg" /></a></div><br />
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* I don't know if it's actually *THE* original brand in Canada but it's all I can remember seeing before it became the newest trend in yogurt.Strength Powered Fitnesshttp://www.blogger.com/profile/12896269712902741062noreply@blogger.com0tag:blogger.com,1999:blog-4185604260428149558.post-53924805482046601012011-06-08T12:58:00.000-04:002011-06-08T12:58:32.348-04:00Tire Push Pull - Kitchener Waterloo BootcampHere's me doing a Tire Push and Pull at the studio in Kitchener after a bootcamp class. So much fun!<br /><br /><iframe width="425" height="344" src="http://www.youtube.com/embed/Shs6d_ZYFjA?fs=1" frameborder="0" allowFullScreen=""></iframe>Strength Powered Fitnesshttp://www.blogger.com/profile/12896269712902741062noreply@blogger.com0tag:blogger.com,1999:blog-4185604260428149558.post-51861838608446490312011-06-05T12:02:00.000-04:002011-06-05T12:02:20.661-04:00PayLoadz Store BootcampBod.com Home Workout Video<a href="http://store.payloadz.com/go?id=947298&sms_ss=blogger&at_xt=4deba871698fc88a%2C0">PayLoadz Store BootcampBod.com Home Workout Video</a>Strength Powered Fitnesshttp://www.blogger.com/profile/12896269712902741062noreply@blogger.com0tag:blogger.com,1999:blog-4185604260428149558.post-12991656505299247452011-05-17T09:00:00.000-04:002011-05-17T09:00:15.213-04:00Anniversary Bootcamp ClassSpecial class...everyone trained hard! 5-8 rounds of everything, no rest! <br />
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<iframe width="425" height="349" src="http://www.youtube.com/embed/vo7iXfIxAoI" frameborder="0" allowfullscreen></iframe><br />
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At the studio in KitchenerStrength Powered Fitnesshttp://www.blogger.com/profile/12896269712902741062noreply@blogger.com0tag:blogger.com,1999:blog-4185604260428149558.post-90236869240035984032011-05-16T09:00:00.001-04:002011-05-16T09:00:06.122-04:00Bootcamp Class in Kitchener Waterloo<iframe width="425" height="349" src="http://www.youtube.com/embed/GMvdQ1IQYkI" frameborder="0" allowfullscreen></iframe><br />
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Check out one of our bootcamp classes in Kitchener at the Strength Powered Fitness studio on Grand AvenueStrength Powered Fitnesshttp://www.blogger.com/profile/12896269712902741062noreply@blogger.com0tag:blogger.com,1999:blog-4185604260428149558.post-5393645781175452492011-05-15T18:00:00.000-04:002011-05-15T18:00:04.422-04:00New Schedule for Kitchener Waterloo Bootcamp!We have a new schedule for the Kitchener Waterloo studio, effective Monday, May 16th. Guelph Bootcamp will be starting on this date and run for 5 weeks.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwzadVA5ZGkgow3dGLrrGpPPwoCb5COXkm-wI171QyLOZde50glqhAXj_xGkls78bKIm_2Y8yjsTG5CSM1CDaLRqsVwuLPupQYAIMomc21vHiRaqMoBQKurir73-EeqOSLC32lLVwLM9k/s1600/mayschedule.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="191" width="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwzadVA5ZGkgow3dGLrrGpPPwoCb5COXkm-wI171QyLOZde50glqhAXj_xGkls78bKIm_2Y8yjsTG5CSM1CDaLRqsVwuLPupQYAIMomc21vHiRaqMoBQKurir73-EeqOSLC32lLVwLM9k/s320/mayschedule.jpg" /></a></div>Strength Powered Fitnesshttp://www.blogger.com/profile/12896269712902741062noreply@blogger.com0tag:blogger.com,1999:blog-4185604260428149558.post-47487560285680354682011-05-15T17:11:00.000-04:002011-05-15T17:11:12.213-04:00Bootcamp in Kitchener Waterloo<iframe width="425" height="349" src="http://www.youtube.com/embed/Fbp8hXPXODw" frameborder="0" allowfullscreen></iframe><br />
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Check out one of the bootcamp classes at the studio in Kitchener.Strength Powered Fitnesshttp://www.blogger.com/profile/12896269712902741062noreply@blogger.com0tag:blogger.com,1999:blog-4185604260428149558.post-43824122226863984642011-03-19T17:33:00.000-04:002011-05-15T17:14:58.532-04:00Medicine Ball RolloutMedicine ball rollout<br />
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<iframe title="YouTube video player" width="480" height="390" src="http://www.youtube.com/embed/AHKD6X2gZOY" frameborder="0" allowfullscreen></iframe><br />
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Come check out a free bootcamp class at the studio in KitchenerStrength Powered Fitnesshttp://www.blogger.com/profile/12896269712902741062noreply@blogger.com0tag:blogger.com,1999:blog-4185604260428149558.post-65866987780413904262011-03-17T11:54:00.000-04:002011-03-17T11:54:12.432-04:00Trip to LASo I went to L.A. to visit D. and we took a trip to Death Valley...spent two days hiking through mountains...coolest thing ever. Took a video of us climbing in and out of Ubehebe Crater. <a href="http://www.youtube.com/watch?v=BUm2D0Q1mXE">Ubehebe Crater</a>. Much fun. Here's some pics of the mountains as well....<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhP84mjJfIp23S3QcEIHzlf0Wuok2HEsi4nyMNZlMmYZ37Dnwybyz2HZTLMIPcdZYpluiNPaaJFsakFT0ZitP4JM7Q3r7UTjatbaxlGz19cu09xPm0tgPZSwwEBYyFsZA83ruf2PIeWPDY/s1600/IMG00981-20110307-1029.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="234" width="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhP84mjJfIp23S3QcEIHzlf0Wuok2HEsi4nyMNZlMmYZ37Dnwybyz2HZTLMIPcdZYpluiNPaaJFsakFT0ZitP4JM7Q3r7UTjatbaxlGz19cu09xPm0tgPZSwwEBYyFsZA83ruf2PIeWPDY/s320/IMG00981-20110307-1029.jpg" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbAbzE-ZkXazrhX-6iIoVfWJGgjG0E0Yaaukg3AnskQvsxsmxIRDgWdHg633zmAFYw-XvvvmtLjq-FMDXyKcFnJNnpXGu_X2PuPXrnf-tmzcwAV6c56HhCX7U_xeXSLn8oaRIL8GnZPDQ/s1600/IMG01012-20110307-1358.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="235" width="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbAbzE-ZkXazrhX-6iIoVfWJGgjG0E0Yaaukg3AnskQvsxsmxIRDgWdHg633zmAFYw-XvvvmtLjq-FMDXyKcFnJNnpXGu_X2PuPXrnf-tmzcwAV6c56HhCX7U_xeXSLn8oaRIL8GnZPDQ/s320/IMG01012-20110307-1358.jpg" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjecS8PBbGZWb3arE058gLzh1eQhQWmpuvjNCHXvZLe2H_f1EZo866aJU6__wPVGoh6EeOeM65kBM1L-CXkRXhAeTXlPhD83GWDQK8U4Vdzsykwfl0DUggWoJvjNo0TWyr1Vwa6zPY-rac/s1600/IMG01039-20110307-1509.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="240" width="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjecS8PBbGZWb3arE058gLzh1eQhQWmpuvjNCHXvZLe2H_f1EZo866aJU6__wPVGoh6EeOeM65kBM1L-CXkRXhAeTXlPhD83GWDQK8U4Vdzsykwfl0DUggWoJvjNo0TWyr1Vwa6zPY-rac/s320/IMG01039-20110307-1509.jpg" /></a></div>Strength Powered Fitnesshttp://www.blogger.com/profile/12896269712902741062noreply@blogger.com0tag:blogger.com,1999:blog-4185604260428149558.post-9333073383859232042011-03-17T11:20:00.000-04:002011-05-15T17:15:13.179-04:00Bootcamp Pictures and New Schedule Updated!I've updated the website w/ the new schedule ( <a href="http://www.bootcampbod.com/kitchener.html">Kitchener Bootcamp Schedule</a> ) for Kitchener/Waterloo and I've also added a page with pics of the new studio and some pics from bootcamp class. Guelph bootcamp will start again when the weather warms up and we can train outside again. Please check the facebook page for current updates. ( <a href="http://www.facebook.com/strengthpoweredfitness.com">www.facebook.com/strengthpoweredfitness</a><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXZ-U-fnnzLhPn4-AIj9K1GFtNp4rI8lg4oToeyJEzO3pkA6ipEGs7-f3elH1i3744tDQSaBbibOyu8AlQ0Mr3oq2LheUDxI0zcc5XSg7XLDRvb5zBsjFwSYGbA5FQa_-RT7J_nko-3fg/s1600/bootcamp-5.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="240" width="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXZ-U-fnnzLhPn4-AIj9K1GFtNp4rI8lg4oToeyJEzO3pkA6ipEGs7-f3elH1i3744tDQSaBbibOyu8AlQ0Mr3oq2LheUDxI0zcc5XSg7XLDRvb5zBsjFwSYGbA5FQa_-RT7J_nko-3fg/s320/bootcamp-5.jpg" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbULPSwP4_p-aNf0KftIli3XcMTV1MM6P_Z4BBHKAijW-rlvYKHZqIN8sAEafR2YGu8EOf5UoNBmKajQ9_vJZLZzCMoEGLn4s8Taf3ZCCGp0uA6AXwQoPAAgACT441miBAx7NprLEKxnk/s1600/fbad.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="282" width="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbULPSwP4_p-aNf0KftIli3XcMTV1MM6P_Z4BBHKAijW-rlvYKHZqIN8sAEafR2YGu8EOf5UoNBmKajQ9_vJZLZzCMoEGLn4s8Taf3ZCCGp0uA6AXwQoPAAgACT441miBAx7NprLEKxnk/s320/fbad.jpg" /></a></div><br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg17xECx59DUWTlUCXHxV84-wzlKC3yTX9AT35tZzfGPB0mvkt3AZs69oAkeZzqT1l4l5s-_vRlCLsKH58BeTgjEuUugvsiHo0FXFOjZXDiOwBZUhyYMd1hWZ0T4qxxnoaoqewo4DX755Q/s1600/fbad2.jpg" imageanchor="1" style="clear:left; float:left;margin-right:1em; margin-bottom:1em"><img border="0" height="225" width="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg17xECx59DUWTlUCXHxV84-wzlKC3yTX9AT35tZzfGPB0mvkt3AZs69oAkeZzqT1l4l5s-_vRlCLsKH58BeTgjEuUugvsiHo0FXFOjZXDiOwBZUhyYMd1hWZ0T4qxxnoaoqewo4DX755Q/s320/fbad2.jpg" /></a></div>Strength Powered Fitnesshttp://www.blogger.com/profile/12896269712902741062noreply@blogger.com0tag:blogger.com,1999:blog-4185604260428149558.post-36924998603312385832010-12-28T22:18:00.000-05:002010-12-28T22:18:07.275-05:00New Kitchener Studio opening January 3rd. Fat Loss Challenge starts Jnauary 10 in Kitchener and GuelphCheck the newest video for Strength Powered Fitness and Bootcamp in Kitchener and Guelph. Fat loss challenge starts January 10th in Kitchener and Guelph. Early bird registration ends January 3rd. Start the new year with fitness and losing weight!<br />
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<a href="http://www.youtube.com/watch?v=9CXsm69a6aE"></a><br />
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<object width="480" height="385"><param name="movie" value="http://www.youtube.com/v/9CXsm69a6aE?fs=1&hl=en_GB"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/9CXsm69a6aE?fs=1&hl=en_GB" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object>Strength Powered Fitnesshttp://www.blogger.com/profile/12896269712902741062noreply@blogger.com0tag:blogger.com,1999:blog-4185604260428149558.post-30511976481907870182010-12-06T16:39:00.000-05:002010-12-06T16:39:01.463-05:00Fat Loss Challenge - Kitchener And GuelphWe recently had our first fat loss challenge in kitchener and guelph. It was a great experience for both myself and all the participants. The challenge was 21 days long. Participants had to attend 3 bootcamps a week and were given a healthy, well balanced meal plan to follow. We weighed in and measured once a week. The goal was to lose 10lbs in 21 days in a healthy manner.<br />
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As a collective whole, out of 21 people in 21 days, 120lbs was lost and 154 inches were lost. What amazing results. I am so proud of everyone! <br />
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Here's the top 3 winners:<br />
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D. Laidlaw - 12.2lbs lost and 15.5 total inches lost. <br />
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Miroki T: 32hrs 45m cardio completed<br />
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Jill F: 9.2lbs lost, 9inches lost, 7hrs cardio completed<br />
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The next one starts in January. Stay tuned for more info!<br />
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And here's what people said about the challenge:<br />
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Leah, thanks so much for a great challenge! I enjoyed it and am still using the <br />
meal plan. Looking forward to another challenge in January. Looks like there <br />
were some great numbers and some really hard work! L.A.<br />
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Thanks for the inspiration today! The motivation is greatly appreciated to keep <br />
everything into perspective. L.A.<br />
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Thanks im really proud of myself. I did pretty good considering I could never stick to a diet. I dont even look at this meal plan as a diet anyway, because I'm eating all the foods I like and I'm not starving myself. M.Ch - 10.4lbs lost, 10.25 inches lost, 23 hrs cardio completed<br />
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I think one thing you should add to your profile is that your a great motivator! Thanks so much for the great words of encouragment... I.K<br />
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Congrats to everyone in Kitchener and Guelph for particpating. You did a great job on the fat loss challenge!Strength Powered Fitnesshttp://www.blogger.com/profile/12896269712902741062noreply@blogger.com0tag:blogger.com,1999:blog-4185604260428149558.post-81045716598424574012010-11-25T22:26:00.000-05:002010-11-25T22:26:52.052-05:00Babble.Well it's been a while....I've been so busy with the studio I can barely keep my head above the water it feels like. It's funny how life changes and it's funny how those changes can affect you. I like discovering myself. Finding out why I do the things I do. I wonder if anyone else does that. Some of the answers I don't like though. I push those ones out of my head.<br />
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Anyway. Babble. Moving the studio to a new location. I can't wait to be out of the downtown core....it's so busy. Drives me bonkers. And I hate the dirty. The new place will be great. I hope I can pull it all together. The vison I have in my head is pretty grand. I hope it plays out that way.<br />
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Considering a strength and conditioning course at Sheridan. I'm pretty excited about it. I need to hire a trainer for saturdays though...working on that now. December's going to be a busy month.Strength Powered Fitnesshttp://www.blogger.com/profile/12896269712902741062noreply@blogger.com0tag:blogger.com,1999:blog-4185604260428149558.post-66586204609155699552010-08-26T15:12:00.000-04:002010-08-26T15:12:23.205-04:00I suck at bloggingYa ya....I know, I suck at blogging. I really do not have enough hours in the day!!! I am going to try and blog my training as I'm getting into the groove now and have a few things planned that require leaning out!<br />
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My studio is open...downtown Kitchener. I'm loving it. Still finding my groove with training and teaching in there but it's going good so far. Gonna post some pics of the studio here. But first...training today:<br />
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A1. Full Squat<br />
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115x5<br />
135x5<br />
135x5<br />
135x5<br />
115x5<br />
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Ugh...my squat sucks balls and honestly 135 was hard. I am all kinds of messed up...need a massive massage!<br />
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A2. Single leg DB RDL<br />
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35/8e<br />
40/6<br />
40/6<br />
40/6<br />
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B. DB Step up<br />
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20/8x 3<br />
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C. Lying leg curl, toes pointed<br />
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3x8<br />
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Plus cardio. Have another class to teach tonight.<br />
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Bootcamps & personal training in Guelph and Downtown Kitchener<br />
<a href="http://www.bootcampbod.com">www.bootcampbod.com</a><br />
<a href="http://www.strengthpoweredfitness.com">www.strengthpoweredfitness.com</a>Strength Powered Fitnesshttp://www.blogger.com/profile/12896269712902741062noreply@blogger.com0tag:blogger.com,1999:blog-4185604260428149558.post-51991695522065923572010-08-01T09:50:00.000-04:002010-08-01T09:50:16.927-04:00Burpee Spidermans<object style="background-image:url(http://i2.ytimg.com/vi/YAXOQ87SK98/hqdefault.jpg)" width="425" height="344"><param name="movie" value="http://www.youtube.com/v/YAXOQ87SK98&hl=en_GB&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/YAXOQ87SK98&hl=en_GB&fs=1" width="425" height="344" allowScriptAccess="never" allowFullScreen="true" wmode="transparent" type="application/x-shockwave-flash"></embed></object><br />
<br />
Find me on twitter <a href="http://www.twitter.com/SPF_Bootcamp">@SPF_Bootcamp</a><br />
Facebook: <a href="http://www.facebook.com/strengthpoweredfitness">www.facebook.com/strengthpoweredfitness</a><br />
My forum: <a href="http://www.extreme-physique.com/forums">www.extreme-physique.com/forums</a>Strength Powered Fitnesshttp://www.blogger.com/profile/12896269712902741062noreply@blogger.com0tag:blogger.com,1999:blog-4185604260428149558.post-75457812709378917632010-08-01T09:45:00.000-04:002010-08-01T09:45:10.863-04:00Video - double crunch & single leg hip bridge<object style="background-image:url(http://i1.ytimg.com/vi/Pnncp9n_wzU/hqdefault.jpg)" width="425" height="344"><param name="movie" value="http://www.youtube.com/v/Pnncp9n_wzU&hl=en_GB&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/Pnncp9n_wzU&hl=en_GB&fs=1" width="425" height="344" allowScriptAccess="never" allowFullScreen="true" wmode="transparent" type="application/x-shockwave-flash"></embed></object><br />
<br />
New video with a medicine ball double crunch and a single leg hip bridge.<br />
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Find me on twitter <a href="http://www.twitter.com/SPF_Bootcamp">@SPF_Bootcamp</a><br />
Facebook: <a href="http://www.facebook.com/strengthpoweredfitness">www.facebook.com/strengthpoweredfitness</a><br />
My forum: <a href="http://www.extreme-physique.com/forums">www.extreme-physique.com/forums<br />
</a>Strength Powered Fitnesshttp://www.blogger.com/profile/12896269712902741062noreply@blogger.com0tag:blogger.com,1999:blog-4185604260428149558.post-64742899836853679692010-07-15T11:52:00.000-04:002010-07-15T11:52:23.375-04:00How to do a Mountain Climber<object style="background-image:url(http://i2.ytimg.com/vi/QQ7EVzxPRwo/hqdefault.jpg)" width="425" height="344"><param name="movie" value="http://www.youtube.com/v/QQ7EVzxPRwo&hl=en_GB&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/QQ7EVzxPRwo&hl=en_GB&fs=1" width="425" height="344" allowScriptAccess="never" allowFullScreen="true" wmode="transparent" type="application/x-shockwave-flash"></embed></object><br />
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Bootcamp classes in <a href="http://www.bootcampbod.com/kitchener.html">Kitchener</a> and <a href="http://www.bootcampbod.com/guelph.html">Guelph</a>!<br />
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Studio opening in downtown Kitchener in august....stay tuned for details!Strength Powered Fitnesshttp://www.blogger.com/profile/12896269712902741062noreply@blogger.com0tag:blogger.com,1999:blog-4185604260428149558.post-22420699094212562892010-07-15T09:10:00.000-04:002010-07-15T11:49:59.130-04:00New bootcamp video<object style="background-image:url(http://i4.ytimg.com/vi/O7M6M5X3O3s/hqdefault.jpg)" width="425" height="344"><param name="movie" value="http://www.youtube.com/v/O7M6M5X3O3s&hl=en_GB&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/O7M6M5X3O3s&hl=en_GB&fs=1" width="425" height="344" allowScriptAccess="never" allowFullScreen="true" wmode="transparent" type="application/x-shockwave-flash"></embed></object><br />
<br />
New studio opening in downtown Kitchener in August. Check out how we get our bootcampbod....now it's time for you to get yours!<br />
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<a href="http://www.bootcampbod.com">Bootcamp in Kitchener and Guelph!</a>Strength Powered Fitnesshttp://www.blogger.com/profile/12896269712902741062noreply@blogger.com0tag:blogger.com,1999:blog-4185604260428149558.post-52424913246978846922010-06-29T12:43:00.000-04:002010-07-15T11:49:46.330-04:00Squat swing lunge<object style="background-image:url(http://i1.ytimg.com/vi/tMwbaqrKGnE/hqdefault.jpg)" width="425" height="344"><param name="movie" value="http://www.youtube.com/v/tMwbaqrKGnE&hl=en_GB&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/tMwbaqrKGnE&hl=en_GB&fs=1" width="425" height="344" allowScriptAccess="never" allowFullScreen="true" wmode="transparent" type="application/x-shockwave-flash"></embed></object><br />
<br />
This exercise is brutal when done in a circuit with burpees and lateral BOSU squat hops. Stay low throughout the movement...your quads will be screaming at you in no time. Establish a rhythm and your balance on the first couple of reps....brace yourself with your abs and keep your core tight. Because of the explosive movement backwards combined with the swing, if you are not tight you will arch your back too much. Also the same reason this movement should not be done with any type of shoulder injury.Strength Powered Fitnesshttp://www.blogger.com/profile/12896269712902741062noreply@blogger.com0tag:blogger.com,1999:blog-4185604260428149558.post-57910209272404322492010-06-28T22:06:00.000-04:002010-07-15T11:49:59.130-04:00Front squat<object style="background-image:url(http://i2.ytimg.com/vi/q1Dy1RvOSY0/hqdefault.jpg)" width="425" height="344"><param name="movie" value="http://www.youtube.com/v/q1Dy1RvOSY0&hl=en_GB&fs=1"><param name="allowFullScreen" value="true"><param name="allowscriptaccess" value="always"><embed src="http://www.youtube.com/v/q1Dy1RvOSY0&hl=en_GB&fs=1" width="425" height="344" allowScriptAccess="never" allowFullScreen="true" wmode="transparent" type="application/x-shockwave-flash"></embed></object><br /><br />One of my fav exercises. Love front squats!Strength Powered Fitnesshttp://www.blogger.com/profile/12896269712902741062noreply@blogger.com0